1. Chilli con Carne Served with Steamed
Corn or Broccoli
Serves 6 to 8
• 400g minced meat
• 2 cans chopped tomatoes (350g)
• 1 cup kidney beans, cooked
• 2 cups mixed vegetables, fresh
or frozen onion, chopped
• 2 tablespoons oil
• 1 teaspoon minced ginger
• 1 teaspoon smoked paprika
• 1 seasoning cube
• 1 teaspoon chilli flakes
• Salt to taste
• Heat oil in a pot, add onion and
ginger and allow to fry on medium heat
for a few minutes.
• Add smoked paprika, then add minced meat. Cook
till meat is browned and no longer red. Add chopped tomatoes,
kidney beans, chilli flakes, seasoning cube, and half cup water.
• Cover the pot to simmer for 20 minutes. Add mixed vegetables and
simmer for 10 minutes.
2. Creamy Mashed Potatoes
Serves 5
• 4 medium-sized potatoes, peeled and
• ½ cup cream or full fat milk
• 2 tablespoons butter
• 1 teaspoon black pepper
• Salt to taste
• Boil potato with salt. Drain water,
add butter and black pepper.
• Mash with a potato masher then add
cream or milk and mash till combined
and smooth. Serve warm.
3. Pasta in Tomato Sauce and
Boiled Egg
Serves 5 to 6
• 300g Pasta
• 1 can chopped tomatoes (400g)
• 1 onion, chopped
• 2 medium carrots, grated
• 1 medium-sized courgette, diced
• 1 teaspoon smoked paprika
• 1 teaspoon oregano
• 1 teaspoon black pepper
• ¼ cup olive oil
• 1 seasoning cube
• Salt to taste
• Heat up oil, add
chopped onion,
oregano and
paprika. Fry for
a few minutes
on medium
heat and add
chopped tomatoes,
black pepper, and
seasoning cube.
• Cook for 15 minutes
and add grated carrots,
courgette, and salt. Cook
pasta in salted water till al-dente
approximately 12 minutes, drain and set
• Add pasta to the sauce and mix till combined, add some pasta water,
if too dry. Serve with boiled egg.
4. Grilled Platter: Sweet Potatoes,
Mackerel and Veggies
Serves 5 to 6
• 4 medium-sized sweet potatoes
• 1 tablespoon black pepper
• 400g mackerel250g steamed carrots
• 1 avocado
• Cut potatoes into wedges, rinse
and pat dry. Season with salt,
pepper and oil.
• Clean mackerel and
season with salt and
pepper. Grill mackerel
and sweet potatoes in
the oven for 25 to 30
• Serve with steamed
carrots and avocado.
5. Curried Bulgur Wheat Served with
Chicken and Green Beans
• 500g boneless chicken, cut into strips
• 300g bulgur wheat
• 2 green bell peppers, chopped
• 1 scotch bonnet pepper, chopped
• 2 tablespoons coconut oil
• 1 can coconut milk
• 2 spring onions, chopped
• 1 garlic cloves, minced
• 1 seasoning cube
• 1 tablespoon curry
• 250g green beans
• 2 cups stock
• Salt to taste
• Blend all the peppers, garlic, onion, and boil for 20
minutes in a saucepan, add coconut oil and fry up the chicken then
add salt. Cook for 10 minutes or till chicken is cooked. Add blended
pepper, coconut milk, then season with curry and seasoning cube.
• Add the green beans and cook for about 5 minutes or till beans is
cooked. Remove beans and chicken from the curry sauce and set
aside. Add stock and a cup of water to the curry sauce, bring to
boil and add rinsed bulgur wheat. Cook for 25 minutes or till bulgur
wheat is cooked. Garnish with sliced tomatoes and serve with green
beans and chicken.
6. Sweet Potato Mash
and Pan-fried Salmon
Serves 5 to 6
• 500g sweet potatoes
• 5 salmon fillets
• 1 teaspoon black pepper
• 1 teaspoon thyme
• 1 clove garlic, crushed
• 1 teaspoon ground ginger
• 1 teaspoon black pepper
• 1 tablespoon olive oil
• 3 whole tomatoes, halved
• Salt
• Peel sweet potatoes and cut into smaller
bits. Rinse well. In a pot, add sweet potatoes,
water, and salt. Allow to cook for 20 to 25 minutes or till very soft.
Mash sweet potatoes and set aside.
• While cooking the sweet potatoes, heat up olive oil in a pan. In a
bowl, combine all spices and spread over salmon. Pan-fry salmon
with skin side down for 13 to 15 minutes. Once salmon is cooked,
add tomato to the pan and fry for 3 to 5 minutes. Serve salmon with
tomatoes and mash.
7. Quinoa Bake with Yoghurt and Berries
Serves 6
• 1 cup quinoa
• 1 can black beans
• ½ cups oats flour or breadcrumbs
• 2 tablespoons tomato paste
• 1 teaspoon garlic powder
• 1 teaspoon hot sauce (optional)
• 1 teaspoon Smoked paprika
• Salt
• Pepper
• Strawberries, to serve
• Yoghurt, to serve
• Add quinoa and 2 cups of water
to pot and cook for 15 minutes.
Drain excess water and set aside
to cool. Add black beans to a
bowl and mash with a fork or potato
• Add quinoa, breadcrumbs or oats flour, hot
sauce, tomato puree, garlic powder, paprika, salt
and pepper. Mould into small balls, spray baking tray or line with
baking sheet and bake for 25 mins at 180 degrees.
• Serve with strawberries and yoghurt.
8. Fried Rice Served with Egg and Cucumber
Serves 5 to 6
• 300g rice
• 1 tablespoon curry powder
• 1 teaspoon thyme
• 1 onion, chopped
• 2 cups mixed veggies
• 3 tablespoons cooking oil
• 1 teaspoon white pepper
• 1 teaspoon black pepper
• 2 cups stock
• 1 seasoning cube
• 3 boiled eggs, to serve
• Cucumber, to serve
• Cook rice in stock and one cup of water for 20 minutes, or till rice is cooked.
• Heat up oil in a pan, add chopped onion, thyme, white pepper and black pepper
and fry for 3 to 5 minutes. Add mixed vegetables and seasoning cube. Fry for
a few minutes.
• Add the cooked rice to the veggie stir-fry, mix till combined. Add splash of
water, cover, and allow to simmer on low heat for 10 minutes. Serve with boiled
eggs and cucumber.
9. Avocado and Egg Salad
Serves 2
• 1 medium avocado, diced
• 1 boiled egg, diced
• 2 medium tomatoes, diced
• 1 small cucumber, diced
• Salt
• Pinch of black pepper
• 1 teaspoon lemon juice
Combine all ingredients and mix. Serve.
10. Amala, Ewedu and Fish
Serves 2
• 1 cup yam flour
• 1 cup jute leaves (ewedu), chopped
• ¼ cup ground crayfish
• Salt
• Boil a cup of water in a saucepan, add jute
leaves and allow to cook till soft for 10 minutes.
Take off heat and blend till almost smooth. Return
back to heat; add salt and ground crayfish, mix properly. Add salt and cook for 5 minutes.
• Meanwhile, bring 2 cups of water to boil, add the yam flour and turn using a turner or
wooden turning spoon. Keep turning till the flour has absorbed the water and without
lump. If too thick, add water and allow to cook for 5 minutes, continue turning for another
5 to 7 minutes or till completely cooked. Serve with ewedu.
11. Penne and Spinach Sauce Served with Pears
Serves 6
• 300g penne, cooked and set aside
• Spinach 600g
• 3 red bell peppers
• 3 scotch bonnets
• 1 onion
• 1/3 cup olive oil
• ¼ cup ground crayfish
• 350g smoked mackerel
• 1 seasoning cube
• Roughly chop bell pepper, scotch bonnet and onion
in a blender or food processor.
• Heat up oil and add pepper mix. Cook for 5 to 10 minutes or till cooked; add crayfish,
smoked mackerel, seasoning cube and salt. Mix all together and cook for another 5
minutes. Add in spinach and allow to simmer for a few minutes before serving with
12. Shepherd Pie Served with
Orange and Yoghurt
Serves 7
• 700g mashed potatoes
• 500g lamb minced
• 1 medium onion, chopped
• 200g tomatoes, chopped
• 3 carrots, thinly grated
• 200g frozen peas
• 2 tablespoons coconut oil
• 300ml beef stock or any stock available
• 1/4 cup all-purpose flour
• 1 teaspoon Thyme
• Preheat oven 200’C/fan
• Add the onions, carrots, and thyme together. Cook and stir occasionally until vegetables
are tender, or for about 10 minutes.
• Add flour and tomato into the vegetable mixture; cook and keep stirring for another 1
minute. Add lamb mince while cooking and keep stirring occasionally for 6 to 8 minutes
until it’s no longer pink. Finally, add the stock, let it boil and simmer for about a minute.
• Set beef filling aside.
For the mash:
• Add potatoes in a large pot and cover by 1 inch with salted water. Cook for about
20minutes or until potatoes are done. Drain water and mash the potatoes with 85g butter
and 3 tablespoons of milk.
• Place the mince in an oven-proof dish, top it with the mash and ruffle with a
fork. Bake for 20 to 25 minutes until the top changes colour and the mince
starts bubbling through the edges.
• You can also free the pie into sections and bake anytime you wish.
13. Okra soup
Serves 7
• 700g Okra, chopped
• 350g mackerel fish, or any fish of
• ¼ cup ground crayfish
• 1 tablespoon Locust beans (optional)
• ¼ cup palm oil
• 700g spinach
• 1 seasoning cube
• 1 scotch bonnets
• 1 onion
• Salt to taste
• In a blender or food processor, roughly chop scotch bonnet and onion and set
• Add fish to a pot and cover with water, add salt and seasoning cube, cover and
allow to cook for 20 minutes or till fish is cooked. Add chopped pepper mix,
crayfish, locust beans and palm oil. Allow to cook for 7 minutes. Add okra.
• Taste for salt, cook for 5 minutes and serve with Eba (garri cooked with hot
water) or amala (see Lunch 10 for this).
14. Broccoli Pesto Pasta with
Serves 4
• 250g penne
• 1 cup broccoli, chopped
• 1 clove garlic
• 1/3 cup parmesan cheese
• 1/3 cup olive oil
• Pinch of salt
• 1 handful fresh basil
• 2 cups cooked mackerel fillet
• Cook pasta according to packet
instruction and set aside. In a food
processor or blender, combine all
other ingredients and pulse for a few
seconds, add more oil if needed. Mix with
pasta and serve with mackerel.
15. Prawns and Pea Rice
Served with Grapes
Serves 6
• 2.5 cups rice
• 250g prawns
• 1 cup peas
• 1 teaspoon thyme
• 1 teaspoon curry powder
• 1 onion, chopped
• 1 cup stock ( meat or vegetable)
• 2 tablespoons cooking oil
• 1 teaspoon black pepper
• Handful grapes
• Add oil to a pot, add onion, thyme and curry powder. Fry for 3 minutes.
Add stock, 2 cups of water, allow to boil and add rice. Cover pot and
cook for 20 to 25 minutes.
• Add salt, peas and prawn and black pepper. Mix and allow to simmer
for 10 minutes. Serve with grapes.
16. Lentil Curry and Potato (V)
Serves 6
• 250g split lentil
• 1 can coconut milk
• 1 teaspoon ginger paste
• ½ teaspoon ground turmeric
• 1 bell pepper, diced
• 1 onion, diced
• 1 medium potato, cubed
• 1 tablespoon curry powder
• 3 cups vegetable stock
• Salt
• Black pepper
• Heat oil in a pot. Sauté onion
for a few minutes, add pepper,
ginger, turmeric potato, lentil,
stock black pepper and salt. Cook
for 25 minutes on medium heat. Stir in
coconut milk and serve.
17. Chicken and Chips with
Veggies and Yogurt Dip
Serves 5
• 4 medium potatoes
• Salt
• 2 tablespoons olive oil
• 1 teaspoon black pepper
• 200g broccoli and cauliflower floret
• 250g yogurt
• 10 grilled chicken wings
• Peel potatoes and divide into wedges. In a
bowl, combine potatoes, salt, olive oil and black
pepper. Mix till well combined. Arrange wedges on
a baking tray lined with baking sheet. Bake for 35 to 40 minutes,
turning halfway through.
• Meanwhile steam broccoli and cauliflower floret and add a pinch of
salt. Serve with potatoes, chicken wings and yoghurt.
18. Meatball and Avocado
Serve 6
• 500g minced meat/ ground meat
• 1 medium onion, minced
• 2 garlic cloves, minced
• 1 seasoning cube
• 1 tablespoon smoked paprika
• ¼ breadcrumbs (optional)
• 1 egg, whisked
• Salt
• Preheat oven to 200 degrees.
Combine all ingredients together, mix
until just combined.
• Use an ice cream scoop—this will make the
meat balls even—to scoop and mould into balls.
• Bake in the oven for 20 minutes or till no longer pink on
the inside. Serve with avocado and toast or fries/chips.
19. Meatball Sauce and Spaghetti
with Peas and Mango
Serves 6
• 18 meat balls (see recipe in Lunch
• 4 cups blended pepper mix
(tomatoes, bell pepper and
scotch bonnet)
• 1 onion chopped
• 1 seasoning cube
• 1/3 cup cooking oil
• 1 teaspoon oregano
• 2 bay leaves
• Heat a pan on medium heat,
add oil. Once oil is hot, add onion,
oregano and fry for one minute. Add
blended pepper mix, bay leaves, cover and
cook for 25 minutes.
• Add meat balls, salt, seasoning cube and allow to simmer on low
heat for 15 minutes. Serve with pasta, rice or veggies.
20. Baked Potatoes, Cucumber, and
Avocado Salad
Serves 2
• 1 medium cucumber, sliced
• ½ cup salad tomatoes, cut in halves
• 1 tin sweet corn
• 2 sausages
• 1 avocado, sliced
• 2 medium potatoes, cut into wedges
• 1 tablespoon mayonnaise
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon salt
• Preheat oven at 200 degrees.
In a bowl, combine oil, salt, and
potato wedges. Arrange on a
baking tray lined with baking
sheet. Bake in the oven for 30
to 35 minutes turning halfway
through. Halfway through, add
in sausages.
• In a bowl, combine cucumber,
tomatoes, sweet corn, mayonnaise,
lemon juice and avocado. Toss together
and serve with potato wedges and sausage.
21. Creamy Salmon Pasta Bake
Serves 5 to 6
• 350g penne pasta
• 350g salmon fillet
• 3 spring onions, diced
• 2 cloves garlic, minced
• 2 tablespoon butter
• 2 tablespoons flour
• 2 cups milk
• Seasoning cube
• 1 teaspoon black pepper
• ½ cup grated parmesan (divide into 2)
• 3 tablespoons bread crumps
• Cook pasta in salted water for 12 minutes or till al-dente. Drain and set aside.
Meanwhile, reheat oven to 200 degrees. Heat a pan over medium heat. Add
butter, spring onions, garlic, and cook for a few minutes. Add the salmon, salt
and black pepper. Slowly add the flour to coat the fish, stir till well combined.
Add milk and bring to a boil. Season with seasoning cube and cook till bubbly.
• Remove from heat and stir in half of the parmesan. Add in pasta and pour in a
baking dish. Top with bread crumbs and remaining parmesan. Bake for 12 to
15 minutes or till the top is crispy.
• Tip: if the sauce is too thick after adding pasta, add some of the drained water
from cooked pasta.
22. Cauliflower Mac n
• 50g Macaroni
• 1 tablespoon plain flour
• 1 cup cauliflower, chopped
• 2 cup milk
• 3 tablespoon butter
• 1 cup Cheese – preferably cheddar
• 1 teaspoon black pepper
• Salt
• Preheat oven. Cook pasta in salted water
till al- dente. Remove from heat and drain.
In a saucepan, melt butter, whisk flour into the
butter, continue whisking till bubbly (about 1 minute).
Gently add milk and continue whisking till bubbling. Add salt
and pepper to taste.
• Add one cup of shredded cheese and whisk till smooth. Add
pasta and cauliflower.
• Pour half the mac and cheese in a baking dish, top with half
the remaining cheese, top with the remaining mac and cheese
and finish off with the remaining cheese.
• Bake in the oven for 30 minutes or till crispy and bubbly, Serve.
23. Mango Rice Salad (V)
Serves 3
2 cups cooked rice
• ½ cup mango, diced
• 1 carrot, diced
• 1 bell pepper, diced
• 1 teaspoon freshly ground pepper
• 1 tablespoon lemon juice
• 3 tablespoons sweet corn
• 1 tablespoon cooking oil
• 2 grilled sausages, cut into bitable
• 1 tablespoon cooking oil
• 1 small onion, diced
• Salt to taste
• In a wok or pan, heat oil till hot. Add onion and pepper, stir fry
for 5 minutes. Add ground pepper, salt and mix till well. Add
carrot, rice, sweetcorn, and sausages mix till combined.
• Add the mango, lemon juice and serve.
24. Easy Tuna and
Sweetcorn Wrap
Serves 2
• 1 small can sweet corn
• 1 can tuna
• 1 tablespoon mayonnaise
• Pinch of ground pepper
• 1 small cucumber, sliced
• 1 teaspoon lemon juice
• 2 tortilla wraps
In a bowl, combine tuna,
sweetcorn, black pepper, and
lemon juice together. Spread
over tortilla wrap. Fold wrap and
cut into 2, serve with cucumbers.


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