1. Beans Pottage with Plantain
Serves 5 to 7
Ingredients
• 2.5 cups honey beans
• ¼ cups palm oil
• 2 red bell peppers
• 1 scotch bonnet (optional)
• 1 onion
• ¼ cup ground crayfish
• 2 medium plantain
• ½ cup cooking oil (to fry plantain)
• Salt to taste
Method
• Boil beans by adding water double the size of the beans. Cook for 30 minutes,
or till soft. Blend bell peppers, scotch bonnet and onion together.
• Once the beans is almost cooked, add blended pepper mix, crayfish and salt.
Add water if required and cook on medium heat. Cook for another 15 to 20 minutes or till very soft.
• Meanwhile, in a frying pan, heat up oil. Peel the skin off the plantain and cut into cubes. Once the oil is hot, add plantain. While frying, turn plantain at intervals until golden, for about 8 minutes. Serve beans with plantain.
2. Moimoi with Steamed
Veggies
Serves 7
Ingredients
• 2.5 cups beans (brown or white)
• 1 chopped onion
• 2 large red bell peppers
• 1 small pointed pepper
• 2 scotch bonnet peppers
• 4 eggs (3 boiled, 1 fresh)
• ¼ cup coconut oil
• 200g cooked mackerel, flaked
• 1 seasoning cube
• 2 teaspoons salt
Method
• Soak beans in hot water for easy peeling.
• Add all peppers, onion with 500ml water (or stock) in a blender and blend till batter is
very smooth.
• Pour the batter into a large bowl, break in 1 fresh egg, add the coconut oil, seasoning
cube, salt and mix batter well.
• In a baking dish or ramekins, add a teaspoon of oil to coat it evenly. Fill the ramekins or
baking dish with up to ¾ of the batter, and top with the mackerel.
• Preheat oven to 200 degrees. Bake for 45 minutes and enjoy! Serve with boiled eggs and
steamed veggies.
Steam option
• Boil some water in a deep pot.
• Fill the ramekin with the batter, cover and set into the pot. Steam for
45 minutes and serve with boiled eggs and steamed veggies.
3. Pasta in Lentil Sauce Served with
Mackerel and Kiwi
Serves 6
Ingredients
• 100g red split lentil
• 300g pasta
• 2 bell peppers
• 1 scotch bonnet (optional)
• 3 medium tomatoes
• 1 onion, chopped
• ¼ cup olive oil
• 2 cups stock (chicken or vegetable)
• 1 clove garlic, minced
• 1 tablespoon ginger, minced
• 1 teaspoon salt
• 300g cooked mackerel, to serve
• Kiwi, to serve
Method
• Blend tomatoes, bell peppers and scotch bonnet and set aside.
• Heat up oil and add chopped onion, garlic and ginger. Fry on medium
heat for 2 minutes. Add blended pepper mix and cook for 5 to 7
minutes, stirring occasionally.
• Add stock and bring to a boil, then add washed lentil and salt. Cover
and cook for 10 minutes or till lentil is soft. Add in the pasta and top
with water enough to cover the pasta.
• Leave to cook for 10 to 12 minutes or till the pasta is soft and serve
with kiwi and mackerel.
4. Macaroni and Chickpea Casserole
Served with Yoghurt and
Steamed Carrots (V)
Serves 6 to 7
Ingredients
• 1 can cooked chickpea (350g)
• 300g macaroni
• 2 bell peppers
• 1 scotch bonnet (optional)
• 3 medium tomatoes
• 1 onion, chopped
• ¼ cup olive oil
• 1 cup stock (chicken or vegetable)
• 1 teaspoon smoked paprika
• 1 tablespoon tomato puree
• 1 teaspoon oregano
• 1 teaspoon salt
• Greek yogurt, to serve
• Steamed carrot, to serve
Method
• Cook pasta in salted water for 12 minutes or till cooked. Blend
tomatoes, bell pepper and scotch bonnet.
• Heat up oil and add chopped onion, oregano and smoked paprika. Fry on medium heat
for 1 minute and add tomato puree. Mix till well combined and add blended pepper mix.
Cook for 5 to 7 minutes, stirring occasionally. Add chickpea and stock. Bring to a boil,
then add drained macaroni. Cover and cook for 5 minutes.
• Serve with steamed carrot and yoghurt.
5. Veggie Coconut Rice and Egg (V)
Serves 5 to 6
Ingredients
• 300g rice
• 1 tablespoon curry powder
• 1 teaspoon thyme
• 1 onion chopped
• 2 cups mixed vegetables
• 1 scotch bonnet
• 1 tablespoon ginger, minced
• 1 can coconut milk (400g)
• 3 tablespoons coconut oil
• 1 teaspoon white pepper
• 1 teaspoon black pepper
• 2 cups stock
• 1 seasoning cube
Method
• Heat up oil in a pan, add chopped onion, thyme, white pepper, black pepper and fry for
3 to 5 minutes. Add coconut milk, stock and seasoning cube. Bring to a boil. Wash rice,
then add to the pot. Cover and cook for 25 minutes, or till rice is cooked. Add veggies and
mix with the rice, then cover it. Serve with boiled eggs and cucumber.
6. Rice and Chickpea Sauce (V)
Serves 6
Ingredients
• 350g rice
• 1 can coconut milk
• 1 can chickpea
• 3 medium-sized potatoes, peeled
and diced
• 1 tablespoon curry powder
• 1 clove of garlic, minced
• 1 tablespoon ginger, minced
• 1 cup stock
• 1 bell pepper, chopped
• 1 onion, diced
• ¼ cup coconut oil
• 1 teaspoon paprika
• Salt
Method
• Cook rice and set aside. Meanwhile
heat oil in a pan, add onion, ginger and
fry on medium heat for a few minutes. Add
garlic, paprika, curry powder, bell pepper and
potatoes. Add a cup of stock and allow to cook for 10
minutes. Add chickpea and coconut milk, allow to simmer
for 10 minutes. Serve with rice and steamed veggies
7. Creamy Mushroom Pasta
with Meat balls and
Mango
Serves 6
Ingredients
• 300g pasta
• 1 cup mushroom, diced
• 250g cream (single or double)
• 1 clove garlic
• 1 bell pepper, diced
• 1 onion, diced
• 1 seasoning cube
• 3 tablespoons olive oil
• Salt and pepper to taste
• Cooked meat ball, to serve
• Serve with sliced mango
Method
• Cook pasta in a pot of salted water for 12 minutes or
according to the instruction on the packet. Drain and set aside.
• In a pan, heat up oil, add onion and garlic.
• Fry on medium heat for 30 seconds, then add the pepper and
mushroom, stir fry for 5 minutes then add seasoning cube, salt and
pepper. Cook for a few minutes and add the cream. Followed by
the pasta. If the pasta is still hard, add some of the pasta water to
loosen up cream. Once you are happy with the consistency, take off
heat and serve with meat ball and mango.
8. Eba and Egusi Soup
Serves 7
Ingredients
• 2.5 cups egusi, dry milled
• 1/3 cup palm oil
• 700g fish
• ¼ cup crayfish
• 1 tablespoon locust beans (optional)
• 3 bell peppers
• 700g green leafy vegetables of choice,
chopped
• 1 scotch bonnet pepper
• 1 seasoning cube
• Salt to taste
Method
• Blend bell pepper, scotch bonnet and onion together. Heat up palm oil; add
in boiled pepper mix. Cook for 10 minutes or till pepper mix is cooked. Add
seasoning cube, locust beans and salt to taste. Add fish and allow to cook for
10 minutes. Add half cup of water to the blended egusi to dissolve it. Add it
to the pepper mix and some water or stock. Cover and cook on low heat for
another 10 minutes. Be careful while stirring so as not to break the fish.
• The soup might be too thick, add water to it according to your preference.
Once the egusi is cooked, add chopped vegetables, and allow to simmer.
• Serve with eba (garri cooked in boiling water).
9. Giant Couscous and Veggie
Medley
Serves 6
Ingredients
• 2.5 cups giant couscous
• 3.5 cups tomato stew
• 3 .5 cups of stock
• 1 scotch bonnet pepper, diced
• 2 cloves of garlic, minced
• 1 tablespoon ginger, minced.
• 1 medium onion, chopped
• 1 seasoning cube
• 1 teaspoon thyme
• 150g green beans
• 2 teaspoons curry powder
• 2 bay leaves
• Salt to taste
Method
• Add stock, tomato stew and boil in a large saucepan. Add couscous,
curry powder, thyme, bay leaves, garlic, ginger, onion, pepper, and
salt to taste.
• Cover the pot and leave to cook on low to medium heat so couscous
does not burn. Cook for 20 minutes or till couscous is tender. Add
green beans 5 minutes before taking the couscous off heat.
10. Mexican Pasta Mix with
Fruits and Egg
Serves 3
Ingredients
• 300g cooked pasta
• 1 can mixed beans
• 1 bell pepper, chopped
• 1 teaspoon Mexican spice
• 2 tomatoes, chopped
• 1 onion, chopped
• 3 tablespoons olive oil
Method
• Heat oil in a pan, add onion and fry for a few minutes.
Add chopped tomatoes, beans and bell pepper. Add salt
and mix till combined. Add the cooked pasta.
• Serve with boiled eggs and strawberries.
11. Quick Pepperoni Pizza with Steamed
Broccoli and Yoghurt
Serves 4
Ingredients
• 1 ready to roll pizza dough or 2 flatbreads
• 4 tablespoons tomato sauce
• 10 slices pepperoni
• ¼ cup grated cheese
• 1 floret steamed broccoli, to serve
• Yoghurt, to serve
Method
• Preheat oven at 200 degrees. Roll
pizza dough, if using. Spread tomato
sauce on the rolled pizza dough or flat
bread. Top with cheese and pepperoni.
• Bake in the oven. If using pizza dough,
bake for 20 to 25 minutes. If using flatbread,
bake for 10 minutes. Served with steamed
broccoli and yoghurt
12. Jollof Rice, Chicken and Avocado
Serves 5 to 6
Ingredients
• 2.5 cups long grain rice
• 3.5 cups tomato stew
• 3 .5 cups of stock
• 1 scotch bonnet pepper
• 2 garlic cloves, minced
• 1 tablespoon ginger, minced.
• 1 medium onion, chopped
• 1 seasoning cube1 teaspoon thyme
• 150g green beans
• 2 teaspoons curry powder
• 2 bay leaves
• Salt to taste
• Avocado, to serve
• Chicken wings, to serve
Method
• Parboil the rice, drain in a sieve and set aside. Add stock, tomato stew and boil
in a large saucepan. Add parboiled rice, curry powder, thyme, bay leaves, garlic,
ginger, onion, pepper, and salt to taste.
• Cover the pot and leave to cook on low to medium heat, so rice does not
burn. Cook for 20 minutes, or till rice is tender. Serve with chicken wings and
avocado.
13. Grilled Chicken Wings,
Plantain, and Grapes
Serves 7
Ingredients
• 1kg fresh chicken/turkey
• 3 garlic cloves, minced
• 1 tablespoon crushed ginger
• 1 tablespoon curry
• 1 tablespoon thyme
• 1 tablespoon rosemary
• 1 tablespoon salt
• 1 seasoning cube
• 1 large onion, chopped
• 1 tablespoon ground pepper
• 700g plantain.
Method
• Wash chicken wings and pat dry with
kitchen paper towels and set aside. In
a big bowl, add salt, thyme, curry, rosemary,
seasoning cube, garlic, onions, and black pepper. Add chicken,
cover, and leave in the fridge overnight.
• If you’re in a hurry, let it marinate for 2-3 hours. Pre-heat oven for 10
minutes and grill chicken for 40 minutes, turning halfway through.
Serve with fried plantain and grapes
14. Grilled Avocado Tortilla Wrap
with Cucumber and Orange
Serves 2
Ingredients
• 1 tortilla wrap
• 1 tomato, chopped
• 100g cooked chicken
• ½ avocado, mashed
• Sliced cucumbers, to serve
• 1 orange, to serve
Method
• Layer the tomatoes, avocado
and chicken on the wrap. Fold the
wrap into a pocket and grill for 6 to
8 minutes or you can use a frying pan
by frying both sides till crispy in a nonstick
pot with a teaspoon oil. Serve with
cucumbers and orange
15. Broccoli and Prawn Rice
Serves 5 to 6
Ingredients
• 350g prawn
• 2 cups broccoli floret
• 1 cup baby carrots
• 300g short grain/ easy cook
rice
• 1 onion, chopped
• 2 tablespoons coconut oil
• 1 teaspoon ginger, minced
• 1 garlic clove, minced
• 1 teaspoon black pepper
• 1 seasoning cube
• 1 teaspoon thyme
• 1 bell pepper, diced
• 3 cups chicken stock
Method
• Heat a non stick pan over medium heat, add a
tablespoon of oil. Sprinkle salt and pepper on prawns. Fry for
5 minutes and set aside (skip this if using cooked prawns).
• Add remaining oil to the pan, add onion, garlic, ginger, pepper
black pepper, thyme, and fry for a few minutes. Add carrots,
broccoli, seasoning cube and stock. Bring to boil, then easy
cook rice.
• Cook for 20 minutes till soft, stir in cooked prawns and serve.
16. Rice and Beans with Fish
Stew
Serves 6
Ingredients
• 2 cups honey beans
• 1.5 cups rice
• ¼ cup cooking oil
• 2 large onions
• 4 tomatoes
• 1 scotch bonnet pepper
• 1 cup stock
• Salt
• 3 bell peppers
• 1 seasoning cube
• 300g fish
Method
• Boil 3 cups of water in a pot; add rinsed beans and cook for 15 minutes.
Meanwhile rinse rice till water runs clear, add to the beans and top up with
water if required, add salt and cook further for 20 to 25 minutes or till rice and
beans is soft. Set aside.
• Meanwhile, blend tomatoes, onion, peppers together and boil for 15 minutes.
In a separate pot, add cooking oil. Once oil is hot, add boiled pepper mix, salt,
seasoning cube, stock and fish. Cook for 25 to 30 minutes and serve with rice
and beans and a side dish of vegetables.
17. Chickpea Curry with Rice (V)
Serves 6
Ingredients
• 500g chickpea
• 1 can coconut milk
• 1 glove garlic, minced
• 1 teaspoon ginger paste
• ½ teaspoon ground turmeric
• 2 bell peppers, diced
• 1 onion, diced
• 1 teaspoon garam masala
• 1 tablespoon curry powder
• 1.5 cup vegetable stock
• Salt
• 1 tablespoon coconut oil
• 1 cup diced tomatoes
• Black pepper
Method
• Blend bell pepper and tomatoes and set aside. In a pan, heat coconut oil, add
diced onion and cook till onion is softened, stir frequently. Add garlic, ginger,
garam masala and curry powder. Cook on low heat for 30 seconds before
adding pepper blend. Add salt, black pepper and allow to cook for 7 minutes,
stirring frequently.
• Add drained chickpea, stock and leave to simmer for 5 to 7 minutes. Stir in
coconut milk. Reduce heat and simmer for further 10 minutes, or till sauce
thickens and reduce reduced. Serve with rice and a side of vegetables and
lemon wedge (optional).
18. Giant Couscous Stir-fry
Serves 5 to 6
Ingredients
• 350g giant couscous
• 1 tablespoon curry powder
• 1 teaspoon thyme
• 1 onion chopped
• 2 cups mixed veg
• 3 tablespoons cooking oil
• 1 teaspoon white pepper
• 1 teaspoon black pepper
• 2 cups stock
• 1 seasoning cube
• Grilled chicken, to serve
Method
• Cook couscous in stock and one cup of water for 20 minutes, or till rice is
cooked.
• Heat oil in a pan, add chopped onion, thyme, white pepper and black pepper,
reduce heat to medium and fry for 3 minutes. Add mixed vegetables and
seasoning cube. Fry for a few minutes.
• Add the cooked couscous to the veggie stir-fry, mix till combined. Add a splash
of water, cover, and allow to simmer on low heat for 10 minutes. Serve with
grilled chicken.
19. Sea Food Risotto with Meatballs and
Fruits
Serves 5
Ingredients
• 500g seafood mix
• 1 onion, chopped
• 1 teaspoon white pepper
• 350g arborio rice (risotto)
• 2 cloves garlic, minced
• 1 cup peas
• 1 tablespoon olive oil
• 2 cups vegetable stock
• Meat balls
• Parsley to garnish
Method
• Heat oil in a pan, add onion and cook
for 5 minutes. Add garlic and white
pepper to the onion. Stir for a minute and
add rice. Add a ladle of stock and mix the rice
until bubbling, continue adding stock, one ladle at a
time till the stock is exhausted.
• Continue stirring for 10 minutes. If the water dries up and the rice
is quite hard, add in more water. Leave to cook for 10 minutes or till
rice is soft. Add seafood and peas. Mix into the rice. Garnish with
parsley, fruits, and meat balls.
20. Spaghetti Bolognese
with Veggies
Serves 4
Ingredients
• 400g minced meat
• 2 cans chopped tomatoes (350g)
• 1 cup grated carrot
• 1 onion, chopped
• 2 tablespoons oil
• 1 teaspoon ginger, minced
• 1 teaspoon smoked paprika
• 1 seasoning cube
• 1 garlic clove, minced
• 1 teaspoon chilli flakes (optional)
• Salt to taste
Method
• Heat oil in a pot, add onion and ginger and allow to fry on medium heat for a
few minutes.
• Add smoked paprika, garlic and cook for 30 seconds. Add minced meat. Cook
till meat is browned and no longer red. Add grated carrots, chopped tomato,
chilli flakes, seasoning cube, and half cup water.
• Cover the pot and leave simmer for 25 minutes or till sauce thickens. Serve
with pasta, and a side of steamed veggies.
21. Jollof Bulgur, Peas and Wings
Serves 5
Ingredients
• 2.5 cups bulgur wheat
• 3.5 cups tomato stew
• 3 .5 cups of stock
• 1 scotch bonnet pepper
• 2 garlic cloves, minced
• 1 tablespoon minced ginger.
• 1 medium onion, chopped
• 1 seasoning cube1 teaspoon thyme
• 150g green beans
• 2 teaspoons curry powder
• 2 bay leaves
• Salt to taste
• Steamed peas, to serve
• Chicken wings, to serve
• Orange, to serve
Method
• Parboil the bulgur wheat, drain in a sieve, and set aside. Add stock, tomato
stew and boil in a large saucepan. Add parboiled bulgur wheat, curry powder,
thyme, bay leaves, garlic, ginger, onion, pepper, and salt to taste.
• Cover the pot and leave to cook on low to medium heat so bulgur wheat does
not burn. Cook for 20 minutes or till bulgur wheat is tender. Serve with chicken
wings, steamed peas and orange.
22. Cheesy Quesadilla
Serves 2
Ingredients
• 4 tablespoons bolognese sauce (see Lunch 20 for recipe)
• 2 tablespoons cheese
• 2 small tortilla wraps
Method
• Layer bolognese sauce on the tortilla wrap, covering half
the wrap. Top with cheese and fold over the other half.
Grill on each side for 5 minutes or till cheese is melted.
• You can also do this using a pan. Heat pan and add a
teaspoon of oil; once hot, add the wrap to the pan using a
spoon to hold down the wrap. Flip over once the cheese
is melted and cook for 5 minutes on the other side. Serve
with a side dish of fruits or veggies
23. Sweet Potato Pancakes (V)
Serves 2
Ingredients
• 1 cup baked/boiled sweet potatoes
• 1 cup all-purpose flour
• 180ml almond milk
• 1 tablespoon maple syrup
• 1 teaspoon coconut oil
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1 teaspoon cinnamon
Method
• Mix flour, baking powder,
baking soda, cinnamon in a
bowl and set aside.
• Mash the sweet potatoes, add
milk, maple, oil and mix. Fold in
the flour and mix all together.
• Spray a frying pan with oil—I prefer oil
sprays for pancakes—and heat it up. Add a
little at a time and cook on low heat to allow the
pancakes cook thoroughly. Let it cook until the middle
becomes bubbly, then flip with a spatula till the other
side is cooked. Serve with more maple syrup and enjoy!
24. Egg and Vegetable Cups
Served with Fruits
Serves 6
Ingredients
• 6 eggs
• 1 red bell pepper
• 1 green bell pepper
• 1 onion
• 2 tomatoes
• 1 cup shredded cooked meat of
choice (beef, chicken, bacon, etc.)
• 2 tablespoons cooking oil
• Salt and spices of choice to taste
• 1 cup cooked sweet potatoes, diced
• ¼ cup mozzarella cheese (optional)
Method
• Preheat oven at 200 °C. Chop all the vegetables.
• Add cooking oil to a non-stick frying pan. Once the oil is hot, add chopped onion and fry
on low heat till soft (approximately 3 minutes). Add tomatoes and pepper.
• Fry the vegetable mix for 5 minutes while stirring frequently, add chilli and season with
salt and pepper to taste.
• Add the potatoes and meat then mix all together. Once everything is well combined, take
off the heat and set aside to cool.
• In a bowl, whisk the eggs and season to taste with salt and pepper.
• Pour the vegetable and meat mixture into whisked eggs and mix till well combined.
• Pour mixture into the baking cup tray (or cup cake tray) and top each cup with cheese
(optional).
• Bake in the oven for 15 mins. Serve with fruits of choice.
25. One-Pan Chicken Carrot Couscous
Serves 5
Ingredients
• 500g couscous
• 400g tomatoes, chopped
• 250g carrots, chopped
• 250g cooked chicken, chopped
• 2 tablespoons coconut oil
• 2 tablespoons tomato paste
• 2/12 cups of chicken stock
• 1 large bell pepper
• 1/2 chopped onion
• 2 crushed garlic cloves
• 1 tablespoon of fresh ginger
• Salt to taste
Method
• Heat the coconut oil in a large pan and cook the onion for about 2 minutes, or until
softened. Add the carrots, bell peppers, chopped tomatoes and tomato paste. Cook
for 2 minutes and add ginger, garlic, chicken and cook for 7-10 mins until the carrot is
cooked.
• Add couscous, then pour the stock, salt and stir once. Cover with a lid or tightly cover
the pan with foil and leave for about 10 minutes until the couscous has soaked up all
the stock and is soft. Fluff up the couscous with a fork and serve