Recipes

click links to scroll down to recipe:
   ¤ Orange Salad
   ¤ Pumpkin Seed & Walnut Porridge
   ¤ Rice & Peas
   ¤ Curry Goat (Lamb) Stew
   ¤ Chicken Jasmine
   ¤ Three Bean Stew
   ¤ Salad Montego

ORANGE SALAD

Ingredients
4 medium oranges, peeled and thinly sliced
½ cup (125 mL) pitted black olives
1 large onion, thinly sliced
2 tablespoons (25 mL) olive oil
2 tablespoons (25 mL) orange juice
1½ teaspoons (7 mL) honey
1½ tablespoons (22 mL) apple cider vinega
6 cups (1.5 L) chopped iceberg lettuce

Directions
Place oranges, olives and onions in a large bowl.

In a separate bowl, combine oil, orange juice, honey, and apple cider vinegar. Toss the dressing with the orange mixture.

Serve on top of individual bowls of lettuce.

PUMPKIN SEED & WALNUT PORRIDGE

Ingredients
3 cups (750 mL) water
2 cinnamon sticks
4 seeds of all spice (pimento)
¼ teaspoon (1 mL) nutmeg
1 tablespoon (15 mL) pumpkin seed
1 tablespoon (15 mL) chopped walnuts
1 1/3 cup (325 mL) old fashioned rolled oats
1 teaspoon (5 mL) vanilla
½ cup (125 mL) unsweetened almond milk
Brown sugar to taste (optional)

Directions
Place water, cinnamon stick, all spice and nutmeg in a pot and bring to a boil. Remove and discard cinnamon sticks and all spice.

Place pumpkin seed, walnuts and oats in a food processor and grind until smooth. Add the mixture to the boiling water and stir frequently until smooth.

Reduce heat to low and simmer for 10 minutes. Remove from heat.

Add the almond milk and vanilla. Serve with brown sugar (optional).

RICE & PEAS

Ingredients
1 cup (250 mL) canned kidney beans, drained and rinsed
2½ cups (625 mL) water
2 cloves of garlic
1 teaspoon (5 mL) fresh ginger, crushed
2 whole allspice (pimento) (or ½ teaspoon / 2.5 mL ground allspice)
1/8 teaspoon (0.5 mL) ground nutmeg
1 cup (250 mL) brown rice
1 cup (250 mL) onion, chopped
1 sprig of fresh thyme or 1 tsp / 5 mL dried thyme
1 teaspoon (5 mL) vegetable oil
¼ teaspoon (1 mL) sea salt

Directions for chicken
Preheat oven to 375º F (190º C).

In a large oven proof pot, bring water to a boil and add cooked kidney beans and seasonings. Cook for about 10 minutes.

Add rice, onion, thyme, vegetable oil and sea salt.

Place pot in preheated oven for 45 to 60 minutes.

GRILLED SEA BASS FILLET WITH LIME

Ingredients
¼ cup dry vermouth or dry white wine
2 tablespoons fresh lime juice
2 tablespoons minced fresh cilantro
1 tablespoon low-sodium soy sauce 2 teaspoons olive oil
4 (4-ounce) sea bass fillets (1 inch thick)
Cooking spray

Directions
Combine first 5 ingredients in a heavy-duty zip-top plastic bag; add fish fillets. Seal bag securely, and shake gently to coat fillets. Marinate in refrigerator 30 minutes.

Prepare and coat grill rack with cooking spray; place on grill over hot coals (400° to 500°). Remove fish from marinade, reserving marinade. Place fish fillets on rack; grill, covered, 4 to 5 minutes on each side or until fish flakes easily when tested with a fork

Place reserved marinade in a small saucepan, and bring to a boil; remove from heat. To serve, spoon hot marinade over fish

CHICKEN JASMINE

Ingredients
6 cups chicken stock
1½ teaspoons salt
4 cups pumpkin puree
1 teaspoon chopped fresh parsley
1 cup chopped onion
½ teaspoon chopped fresh thyme
1 clove garlic, minced
½ cup heavy whipping cream
5 whole black peppercorns

Directions
Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 30 minutes uncovered.

Puree the soup in small batches (1 cup at a time) using a food processor or blender.

Return to pan, and bring to a boil again. Reduce heat to low, and simmer for another 30 minutes, uncovered. Stir in heavy cream. Pour into soup bowls and garnish with fresh parsley.

THREE BEAN STEW

Ingredients
4 medium tomatoes
½ lb (250 g) lean ground beef or chicken
½ teaspoon (2 mL) black pepper
1 clove garlic
1 tablespoon (15 mL) finely chopped fresh dill or 1 tsp/5 mL dried dill
1/8 tsp (0.5 mL) salt
1 cup (250 mL) cooked rice
1 tablespoon (15 mL) olive oil
1 cup (250 mL) tomato paste
1 ½ cup (375 mL) water
½ tsp (2 mL) ground cinnamon
1 clove of fresh garlic or ½ tsp (2 mL) granulated garlic

Directions
Cut the tops off the tomatoes and remove the insides. Set aside.

In a fry pan over medium heat, cook ground beef until fully cooked. Drain and rinse the beef. Add pepper, garlic, dill, salt and rice and cook until heated through.

Fill the tomatoes with the beef mixture. Sauté the stuffed tomatoes in olive oil over medium heat for 3 to 5 minutes. Remove from heat. Place the tomatoes in a single layer in a deep sauce pan.

Combine the tomato paste, water, cinnamon and granulated garlic in a separate bowl, mix until blended together. Pour the sauce over the tomatoes; simmer in saucepan over low heat until sauce is cooked, 10-15 minutes.

SALAD MONTEGO

Ingredients
6 cups (1.5 L) peeled and sliced sweet potato (about 2 lb/1 kg)
1 tablespoon (15 mL) olive oil
½ cup (125 mL) diced tomato
½ cup (125 mL) broad beans
½ cup (125 mL) diced cho cho (Christophene)
½ cup (125 mL) diced carrot
½ cup (125 mL) diced red pepper
½ cup (125 mL) diced onion
2 green onions, sliced
1 teaspoon (5 mL) black pepper
¼ teaspoon (1 mL) salt
¼ teaspoon (2 mL) ground nutmeg
Divided leaves of 2 sprigs fresh thyme, stalks removed, or 1 tsp/5 mL dried thyme

Directions
In a large pot of boiling water, cook sweet potatoes until tender, about 10 to 15 minutes.

Meanwhile, heat oil in a large fry pan over medium heat. Add tomatoes, broad beans, cho cho (dark greens), carrot, red pepper and onion. Cook, stirring occasionally, for 5 minutes.

Remove from the heat and add the green onion, black pepper, 1/8 tsp (0.5 mL) salt and thyme leaves. Cover and keep warm.

Preheat oven to 300º F (150º C).

Drain the sweet potatoes and mash with the remaining 1/8 tsp (0.5 mL) salt and nutmeg.

Add ½ cup (125 mL) of the mashed sweet potato to the vegetable mixture. Combine and place in the bottom of a casserole dish.

Top with the remaining sweet potato and bake for 25 minutes.

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