Nutritionist and Foodie Annick Lewis has conjured up some delicious, healthy and nourishing meal ideas for you to try. They’ve been designed with the vegetables that tend to be abundant in our supermarkets in mind, so don’t worry if you only have some of the ingredients – they can still be used a guide for what works with the recipe.
Provision & Pigeon Pea Casserole Bake
Ingredients
- Cassava
- Breadfruit
- Green Beans
- Tomato
- Pigeon peas
- Pimento
- Chadon beni
- Parsley
- Basil
- Garlic
- Cheese (optional)
- All provisions and green beans should be boiled
- Pigeon peas should be boiled/softened
- Sautée the onion, pimento, garlic and peppers. Once golden, add lots of chopped tomatoes. Next add the cooked pigeon peas and let simmer. Add finely chopped fresh herbs.
- Mash provisions with raw onion, pimento, more fresh herbs, salt and butter.
- Layer 1 in dish: Mashed Provision
- Layer 2: Tomato pea mix; add green beans chopped finely
- Layer 3: Mashed Provisions
- Top with Cheese, if desired, and bake until golden on top
Curry Pie
Ingredients for Main Dish
- Ochro
- Tomato
- Bodi
- Caraille
- Carrot
- Celery
- Pigeon peas (added for extra protein)
- Pumpkin
Ingredients for Side Dish
Choose 1 or more of the Provisions / rice
- Yam
- Brown rice
- Sweet potatoes
- Bhagi
- Garlic
- Pimentos
- Onions
Ingredients for Curry-based Sauce
- Cumin
- Curry powder
- Paprika
- Garlic
- Ginger
- Onion
- Tomatoes
- Pumpkin
- Coconut oil
- Salt
- Turmeric
The idea of the Curry Pie is that all of the Main Dish ingredients are sautéed curry style and served as a side to the rice or provisions or mixed into the plain boiled provisions or rice to create one pot of yummy goodness.
For the Side Dish
- Provisions or rice boiled
- Sautée Bhagi with garlic, onion and pimento
- Add Bhagi to Provisions / Rice
For the Main Dish
- Discard insides of caraille and slice cross ways. Sprinkle with salt to remove bitterness and allow to sit for 30-60 mins. Use hands to squeeze out extra liquid.
- All veggies chopped to liking
- All bush cleaned with lime and rinsed
- Sautée cumin, curry powder, paprika, garlic, ginger, onion in coconut oil with salt, turmeric. Add plenty tomatoes and pumpkin for thickness, body and flavouring. Blend or mash as necessary
- Add the raw chopped vegetables and pigeon peas to the curry-based sauce and allow to cook
- Mix together with Side or serve separately and enjoy
Cheesy Roast balls / Pie with Tomato Dip
Ingredients for Cheesy Roast Balls
- Tania
- Yam
- Lauki (acts like a squash)
- Broccoli (optional)
- Asparagus (optional)
- Split pea powder (if making balls)
Herbs and Seasonings
- Rosemary
- Arugala
- Salt
- Parsley
- Chadon beni
- Olive oil
- Pimentos
- Garlic
- Onion
Ingredients for Tomato Dipping sauce
- Tomato
- Onion
- Peppers
- Ginger
- Garlic
- Optional (Cashews)
- Cumin
- Masala powder
- Tumeric
- Coconut oil
- Chili / peppers/ pimentos
- Garam masala
How to make the Cheesy Roast Balls
- Boil provisions and vegetables
- Mash provisions and vegetables
- Add seasonings to provisions and vegetables
- If making balls, add the split pea powder to balls before frying / baking until desired consistency reached
- Option to roll provisions and vegetables into balls and fry or bake, or bake as a big pie topped with a minced garlic, olive oil and parsley top layer and salt/ cheese if needed.
How to make the Tomato Sauce
- Heat oil and fry cumin.
- Then add garam masala and allow to lightly thicken
- Add rest of spices then tomatoes and rest of ingredients
- Sautée and cover
- Lower heat and allow to simmer and combine flavours
Serve balls / pie with tomato sauce
Cold Provision Salad
Main Ingredients
- Green Fig (boiled)
- Cassava (optional)
- Breadfruit (optional)
- Green beans
- Fine chopped celery
- Avocado (if not too ripe, cut into chunks)
Salad Dressing
- Onion
- Garlic
- Pimento (the more the merrier)
- Ripe Avocado (mash and add for creaminess)
- Lime
- Chadon beni (the more the merrier)
- Basil
- Parsley
- Salt
- Pepper
- Olive oil
- Mayo (if needed)
- Provisions boiled
- Green beans lightly steamed
- Mix all chopped ingredients
- Mix together dressing ingredients
- Add dressing to salad
- Allow to set in Fridge for an hour before serving.
Sweet Treats
- Bananas / Plantain
- Apples
- Coconut oil
- Cinnamon
- Clove
- Cardamom
- Lime
Option 1
- In a pan add chopped fruit and sautée until soft and lightly golden.
- Add a little sweetener if necessary
Option 2
- Boil cassava, mash and add to chopped banana / plantain, cinnamon and sweetener (not too much)
- Use mashed mixture to form small pancakes or balls.
- Fry pancakes / balls in coconut oil (not too much)