You are on page 1of 19

Ital Food

Baked Sweet Potatoes

Ingredients

2 lb (900 g) sweet potatoes


2 oz (55 g) unsalted butter
juice of 1/2 orange
freshly ground black pepper
2-3 firm tomatoes

Method

Carefully wash the sweet potatoes and boil in their skins in plenty of water
for 20 - 25 minutes until soft. Drain. When cool enough to handle remove
the skins and rub the potatoes through a sieve. Mix 1 oz of the butter into
the sweet potato puree with the orange juice. Lightly season with freshly
ground black pepper. Butter a shallow baking dish and spread the mixture
evenly on it. Top with sliced tomatoes and dot with remaining butter. Bake
in a preheated oven at 350 degrees f for 20 minutes. Serves 4

Mixed Rice with Vegetables

Ingredients

6 oz (170 g) red kidney beans


1/2 pt (275 ml) coconut milk
8 oz (225 g) pumpkin
2 medium-sized carrots
1 medium sized onion
2 spring onions
freshly ground black pepper
1/2 tsp fresh thyme
8 oz (225 g) brown rice

Method

Soak the red kidney beans in plenty of cold water overnight. Drain, cover
with fresh water and boil for 1 hour or until tender, adding the cocnut milk
towards the end of the cooking. Peel the pumpkin, remove the seeds and
dice. Peel and slice the carrots, onion and spring onions. Add the
vegetables to the pan, stir in the seasoning of black pepper and fresh
thyme. Finally, add the washed rice and top off the liquid level in the pan
with water to about 1 - 2 cm above the vegetables and rice. Bring to boil,
cover tightly and simmer on a low heat for 20 - 25 minutes, checking from
time to time and adding more water if neccessary until rice is cooked.
Rice and Beans in Coconut Milk

Give thanks to "zion dawta" for this recipe!

ingretients

•2 cups of parboiled long grain rice •1 can of red kidney beans or beans of
your choice •1 medium onion diced •1/3 cup chopped cilanter •1/2 of a
sweet pepper diced •1 tsp or to taste of crushed garlic •1 small bunch of
thyme •1 8oz can of coconut milk or make your own •1 1/4 cup of water

method

In a medium size pot mix rice, beans, seasonings and coconut milk. Add
enough water to cover the rice. Cook at mediam heat till boiling, then
lower heat to low and keep the cover on, stirring occasionly. Should cook a
total of 16 to 20 minutes.
Serve while hot. PS: remember to put only enough liquid to cover the rice
and when you check to see if ready, it should be soft and fluffy. If not soft,
sprinkle lightly with some water and cover for a few more minutes.
Great with gluten in sauce.

Serves: 6 to 8

Preparation time: 15 min

Nutrition Information: A great balance of protein and carbohydrates

Fried Yatties

Ingredients

2 lb (900 g) yam
1 oz (55 g) unsalted butter
1 medium sized onion
2 tbs parsley
freshly ground black pepper
vegetable oil for frying

Method

Peel and wash the yam, cut into two pieces and boil until soft. Drain. Mash
the cooked yam with butter until smooth. Peel and finely chop the onion,
chop the parsley. Stir in the onion, parsley and freshly ground pepper into
the yam mixture. Place the vegetable oil in a heavy frying pan over
medium heat. When hot, drop in tablespoons of the mixture and fry until
golden brown.
Vegetable Quesadillas

give thanks to "zion dawta" for this recipe!

Ingredients

•2 cups small broccoli florets •1 1/2 cups soy/rice milk (anything to


substitute regular milk) •1/3 cup + 2 teaspoons all-pupose flour •1/2 cup
thawed frozen whole-kernel corn •1/4 cup coarsely chopped red bell
pepper •1/4 cup coarsely chopped green chilies •1/8 teaspoon ground red
pepper •1/4 cup chopped fresh cilantro •4 flour tortillas (6" diameter)

Method

1) Cook broccoli in a large pot of boiling water for 2 minutes; drain. Set
aside; keep warm.
2) In a small saucepan, whisk soy/rice milk and flour; cook over medium
heat, stirring frequently, 4-5 minutes. Stir in corn, bell peper, chilies, salt
and red pepper; remove from heat. Stir in cilantro and broccoli.
3) Preheat oven to 425 F. Spray baking sheet with non-stick cooking spray.
4) Spoon one forth of the vegetable mixture over bottom half of the
tortilla, leaving a 1/2 inch border; fold top half over vegetable mixture and
press to seal. Repeat procedure with remaining vegetable mixture and
tortillas, making four quesadillas.
5) Arrange quesadillas on prepared baking sheet; bake 8 minutes, or until
hot and bubbly. Serve immediately.

Nutrition Information:(per serving)-184 calories, 9g protein, 2g fat, 33g


carbohydrate, 2 mg cholesteral, 4g dietary fiber.

Serves: 4

Preparation time: 20 min (roughly)

Coconut Punsch

Ingredients: 1 mature coconut

1 _ pt water

4 oz raw cane sugar

_ tsp almond essence

Shell the coconut, peel and finely grate the flesh. Mix the grated coconut
with the water and strain the mixture through a sieve lined with muslin,
squeezing the muslin to extract all the juice. Discard the coconut. Add the
raw cane sugar to the coconut liquid and stir until the sugar has dissolved.
Flavor with almond essence and chill.
Carrot Fritters

Ingredients:

3 medium-sized carrots

4 oz wholemeal flour

_ tsp baking powder

_ tsp ground cinnamon

_ tsp freshly grated nutmeg

3 oz raw cane sugar

2-3 tbs milk or soy milk

vegetable oil for frying

Peel and grate the carrots. Sift the flour, baking powder and spices into a
bowl. Add the sugar and mix in the grated carrot. Pour on the milk a
spoonful at a time stirring the ingredients to produce a soft dropping
consistency. The mixture should not be too wet. Heat the vegetable oil in a
heavy frying pan. Drop table spoons of the carrot mixture into the oil and
fry until the fritters are golden brown on both sides. Serve hot.

Sweet Potato Pudding

Ingredients:

• 1lb 8ozs to 1lb 14ozs sweet potato (I used 1lb 14ozs in this Pudding)
• 3 cups coconut milk
• ½ tsp cinnamon
• ½ tsp ground ginger
• ½ tsp grated nutmeg
• 1 ½tsp vanilla essence
• 1 to 1 ¼4 cup brown sugar
• 2 cups soaked raisins (I have mine soaked in Sherry for over 5 years
now. I top it off with more Raisins, Prunes and Sherry every time it
gets too low in the bottle.)
• ½ - 1 cup flour (More or less flour will make it firmer or less so I used
half a cup)
• 5ozs Beet Root or Carrots (optional)

Method

1. Puree sweet potato and coconut milk in blender


2. Pour mixture into a bowl
3. Dice beet root
4. Add all the ingreidents to the bowl. Mix and pour into a well greased
8" or 10" round tin
(vegetable shortening to grease the tin)
5. Bake at 350F for 1 ½ hours then 300F for 25 mins
6. Remove from the oven immediately.
7. Best eaten the next day or at least 5 hours after cooking.
8. The pudding sets as it cools.

Baked Sweet Potatoes

Ingredients

2 lb (900 g) sweet potatoes


2 oz (55 g) unsalted butter
juice of 1/2 orange
freshly ground black pepper
2-3 firm tomatoes

Method

Carefully wash the sweet potatoes and boil in their skins in plenty of water
for 20 - 25 minutes until soft. Drain. When cool enough to handle remove
the skins and rub the potatoes through a sieve. Mix 1 oz of the butter into
the sweet potato puree with the orange juice. Lightly season with freshly
ground black pepper. Butter a shallow baking dish and spread the mixture
evenly on it. Top with sliced tomatoes and dot with remaining butter. Bake
in a preheated oven at 350 degrees f for 20 minutes. Serves 4

Mixed Rice with Vegetables

Ingredients

6 oz (170 g) red kidney beans


1/2 pt (275 ml) coconut milk
8 oz (225 g) pumpkin
2 medium-sized carrots
1 medium sized onion
2 spring onions
freshly ground black pepper
1/2 tsp fresh thyme
8 oz (225 g) brown rice

Method

Soak the red kidney beans in plenty of cold water overnight. Drain, cover
with fresh water and boil for 1 hour or until tender, adding the cocnut milk
towards the end of the cooking. Peel the pumpkin, remove the seeds and
dice. Peel and slice the carrots, onion and spring onions. Add the
vegetables to the pan, stir in the seasoning of black pepper and fresh
thyme. Finally, add the washed rice and top off the liquid level in the pan
with water to about 1 - 2 cm above the vegetables and rice. Bring to boil,
cover tightly and simmer on a low heat for 20 - 25 minutes, checking from
time to time and adding more water if neccessary until rice is cooked.

Rice and Beans in Coconut Milk


Give thanks to "zion dawta" for this recipe!
ingredients

•2 cups of parboiled long grain rice •1 can of red kidney beans or beans of
your choice •1 medium onion diced •1/3 cup chopped cilanter •1/2 of a
sweet pepper diced •1 tsp or to taste of crushed garlic •1 small bunch of
thyme •1 8oz can of coconut milk or make your own •1 1/4 cup of water

method

In a medium size pot mix rice, beans, seasonings and coconut milk. Add
enough water to cover the rice. Cook at mediam heat till boiling, then
lower heat to low and keep the cover on, stirring occasionly. Should cook a
total of 16 to 20 minutes.
Serve while hot. PS: remember to put only enough liquid to cover the rice
and when you check to see if ready, it should be soft and fluffy. If not soft,
sprinkle lightly with some water and cover for a few more minutes.
Great with gluten in sauce.

Serves: 6 to 8

Preparation time: 15 min

Nutrition Information: A great balance of protein and carbohydrates

Banana Porridge

Ingredients

3 green bananas
1 pt (550 ml) water
1/2 pt (275 ml) coconut milk
1/2 tsp ground cinnamon
1/2 tsp freshly grated nutmeg
2 tbs wholemeal flour
milk or water
raw cane sugar

Method

Peel the green bananas and slice off both ends. Grate or blend the
bananas in an electric blender. beat in the water and coconut milk until the
mixture is smooth. Pour into a saucepan. Over a gentle heat bring the
mixture to a boil and simmer for 15-20 minutes until cooked. Add the
cinnamon, nutmeg and flour which should be blended to a thin with milk or
water. Stir while the porridge thickens and cook for a further 10 minutes.
Serve hot sprinkled with sugar.

Cornmeal Porridge

Ingredients

6 oz (170 g) cornmeal
1 1/2 pt (850 ml) milk
1 stick of cinnamon (5 cm)
1/2 tsp freshly grated nutmeg
vanilla extract
raw cane sugar

Method

Mix the cornmeal and milk thoroughly in a saucepan, place over medium
heat and bring to a boil, stirring constantly until smooth and thick. Lower
the heat, add the spices and flavoring of vanilla extract. Sweeten to taste
with raw cane sugar. Continue to cook for a further 10 minutes stirring
occasionally. Remove the cinnamon stick before serving.

Red Bean Soup

ingredients

1 lb (450 g) red kidney beans


2 pt (1100 ml) water
1 large onion
1 medium sized carrot
1 stick celery
1 green pepper
2 tbs vegetable oil
2 cloves garlic
1 hot pepper
1 sprig thyme
freshly ground black pepper

Method

Soak the kidney beans overnight in plenty of cold water. Drain, place in a
larfe saucepan with 2 pt fresh water and simmer covered for 1 1/2 hours
until the beans are very tender. Peel and finely chop the onion, peel and
slice the carrot, chop the celery and green pepper. In a seperate pan heat
the vegetable oil, add the vegetables and the cruched cloves of garlic and
cook gently until soft. Crush some of the cooked kidney beans with their
liquid to make a course puree.Add this and the remaining beans to the pan
with the whole hot pepper, thyme and black pepper. Simmer for 20
minutes. Remove thyme and whole pepper before serving.

Ital Soup

Ingredients

1 lb (450 g) yam
1/2 lb sweet potato
1 lb pumpkin
1 lb callaloo
1/2 small cabbage
1/2 lb carrots
1 cho cho
1 green pepper
2 cloves garlic
2 medium sized tomatoes
3 spring onions
2 pts (1100 ml) water

Method

Peel the yam, sweet potato and pumpkin and cut into large die, removing
the seeds from the pumkin. Carefully wash the callaloo, trimming away
any thick stems and chop. Coarsely chop the cabbage having carefully
discarded the outer leaves, peel and slice the carrots. Peel the cho cho, cut
it length ways into quarters and remove the heart. Roughly dice the cho
cho and green pepper, peel and chop the tomatoes and slice the onions.
Place the pumpkin and root vegetables in a large saucepan with the water.
Bring to boil and simmer for 10 minutes. Add to the pan the callaloo,
cabbage, cho cho and finally the chopped tomatoes and onions. Season
with plenty of freshly ground black pepper and simmer for 20 minutes or
until cooked.

Pumpkin Bread

Ingredients

8 oz wholemeal flour
3 tsp baking powder
4 oz of vegetable margarine
4 oz of raw cane sugar
1/2 lb cooked pumpkin
2-3 tbs milk
3 oz raisins
1/2 tsp freshly greated nutmeg
Method

Sift the flour and baking powder. Cream the margarine and sugar together
in a bowl. Mash the cooked pumpkin until smooth and add the creamed
mixture. Fold in the sifted ingredients and moisten with the milk. Finally,
stir in the nutmeg and raisins. Spoon the misture into a greased 2 lb loaf
tin and bake for 30-45 minutes at 350 degrees f.
Grater Cakes

Ingredients

1 large coconut
3-4 slices fresh root ginger
1 1/2 pt (850 ml) water
1 lb (450 g) raw cane sugar

Method

Peel and grate the coconut and the peeled fresh ginger. Pour the water
into a large heavy based saucepan, add the coconut and ginger and
simmer on a low heat until the water is reduced to about 1/2 pt (275 ml).
Add the raw cane sugar and once dissolved boil hard stirring continually
until the mixture becomes thick and, if a little is dropped into cold water,
will harden imediately. Drop spoonfuls of this onto a lightly oiled tray and
allow to cool.

Molasses and Cornmeal Bread

Ingredients

6 oz cornmeal
2 oz wholemeal flour
4 tsp baking powder
1/4 tsp freshly grated nutmeg
1/4 tsp ground cinnamon
4 oz vegetable margarine
2 tbs molasses
2 tbs milk
4 oz grated coconut

Method

Sift the cornmeal, flour, baking powder and spices together in a bowl. Melt
the vegetable margarine and molasses in a saucepan and pour on to the
dry ingredients. Stir in the milk and grated coconut. Mix Well. Pour the
mixture into a greased 2 lb loaf pan. heat the oven to 350 degrees f. and
bake the bread for 35 - 40 minutes until well risen.
Ital Banana Cake

Ingredients

4 oz (115 g) vegetable margarine


3 large ripe bananas
2 tbs clear honey
8 oz (225 g) wholemeal flour
2 tsp baking powder
1/2 tsp freshly grated nutmeg
4-5 drops vanilla essence
2 oz (55 g) cashew nuts

Method
Cream the margarine until soft. Peel the bananas. Slice 9 diagonal slices
from one of the bananas and set aside. Mash the remaining bananas with
a fork and beat this puree into the the margarine with the honey. Sift the
wholemeal flourand baking powder and into the mixture. Add the freshly
grated nutmeg, the vanilla essence and stir in the chopped cashew nuts.
Grease an 8 inch (20 cm) square cake pan. Spoon the banana mixture and
spread evenly. Top with the 9 slices of banana evenly spaced. Bake in a
preheated oven at 180 degrees C (350 f) for 35 - 40 minutes. Cool and
slices into 9 square pieces.

Sweetie Come Brush Me

Ingredients

4 ripe bananas
3/4 pt (450 ml) water
1/4 pt (150 ml) evaporated milk
1/4 tsp freshly grated nutmeg
3 - 4 drops vanilla extract
honey

Method

Peel the bananas. Mash them with a fork and pass the puree through a
fine sieve or liquidize with an electric blender. Add the water, evaporaterd
milk, vanilla and nutmeg. Sweeten to taste with honey. Chill before
serving.

Zion Juice
Ingredients
1 lb (450 g) carrots
1 pt (550 ml) water
1 pt (550 ml) milk
3 tbs condensed milk
1 tsp rosewater
1/2 tsp freshly grated nutmeg
molasses or raw cane sugar

Method
Peel and finely grate the carrots. Add the grated carrots to the water.
Strain the mixture through a sieve lined with muslin (or fine cloth),
gathering up the muslin once the liquid has drained through and
squeezing out all the juices. Repeat this process then disgard the carrots.
Stir the milk, condensed milk,rosewater and nutmeg into the carrot liquid.
Add molasses or raw cane sugar to taste.

Ital omelette

Ingredients:
1/4 cup chickpea flour
3/4 cup water
salt to taste
pepper to taste
1 onion
1 or 2 potatoes (depends how hungry you are)
1 broccoli stalk (or other vegetable; You can experiment)
1 tsp olive oil

Directions:
This recipe sounds kind of gross, but you have to make it to appreciate
how wonderful it is.
Make a mixture with water and chickpea flour in such a proportion to get
an 'egg-like' batter. Start with 1/2 cup of water, add the chickpea flour,
stirring constantly, and progressively increase the amount of water and
chickpea flour until you get about 1 cup of batter. The amounts I have
indicated above are approximate. Season it with salt and pepper. Boil the
potatos 'al-dente', then slice.
In a pan, stir-fry the onion (sliced) in 1 TSP. of olive oil. Add the sliced
potatos and stir until golden. Add the broccoli florets and pour the batter
along the vegetables. Put a lid on top and simmer until the bottom is
golden, then turn (a plate can help - if the pan is non-stick it will make the
turn a lot easier) and cook the other side.
Serve hot or cold.

Greens, lentils and sweet potato in coconut sauce

Take a big bunch of spinach or callaloo, 1 big sliced onion, garlic and put
them in warm vegetal oil about 4 minutes.
Add enough coconut milk, chopped sweet potato and cho-cho, aubergine,
carrots, or vegetables of your choice, hot pepper, black pepper according
to your taste. cook until done and the sauce thick.
Then, add cooked lentils. keep 5 minutes on the fire. it is ready.
Sesame Glazed Beans (Ras Ansel and Queen Lily contribution)

1/2 lb. Green Beans


1/2 cup water
1/2 red bell pepper julienned
1 tsp. dry mustard
1 tbsp. honey

1 tbsp. saltless sesame oil (dark)


1 tbsp. sesame seeds
slightly cook beans w/red bell pepper then combine all other ingredient
and pour (as sauce) over the beans at a simmer, allowing to thicken. When
thickened a bit, drizzle with the sesame oil, an top wit seeds (or ganja
seed, which are very good for the I nutritionally!)
Enjoy with rice or whatever....

Daikon Pot-Stickers (Ras Ansel and Queen Lily contribution)

Pot Stickers:
3 tbsp. veg oil
2 tsp. mince fresh ginger
2 cloves garlic, minced
1 1/2 cups radish
1 cup carrot, grated
1/3 cup crumbled extra-firm tofu
2 tbsp. soy
20 Wanton (saltless soy) skins
In a large skillet, heat one tbsp of oil. Add ginger and garlic, add the radish
and stir at a constant (very important!!!) for two minutes. Then add grated
carrot. Stir constant for one minute. Add the tofu and soy. Take skillet off
and allow to cool. Lay out wanton skins and place one tbsp. of the filling
you've made in the center of each skin. Wet rim of the skins and fold,
forming a triangle. Deep fry to the I's likeness (InI prefer a light brown fry),
and allow to cool, then enjoy!

Ital Stew (taken from http://www.reggaefestivalguide.com)

Ingredients:
2 C dried beans (any kind)
2 medium Idaho potatoes
1 C diced yellow yams
2 medium sweet potatoes
12 medium okra
2 C fresh corn (cut kernels off cob)
3 medium carrots
3 stalks of scallions
3 cloves fresh garlic
1 small green Scotch bonnet (habanero) pepper
3 C natural coconut milk
1 T soya margarine
7-12 pimento seeds (allspice)
7-12 pimento seeds (allspice)
3 pieces fresh thyme
2 C whole wheat flour
Fresh cilantro (garnish)

Directions:
Soak beans in distilled water overnight to remove the gas. Chop garlic and
thyme and dice remaining vegetables. Put beans to boil with scallions,
pimento seeds, thyme, garlic, and pepper. Add coconut milk to boil along
with beans until fully cooked, then add vegetables to the pot. Knead flour
with a little water to make small dumplings (spinners). Add spinners to pot
and boil until cooked. When stew starts to thicken, add soya margarine
and simmer to flavor. Garnish with cilantro. Serve with brown rice and a
salad.

Ital maffé (1 person)

This sauce is inspired from a senegalese dish.


Cut 1 1/2 big onion and heat in vegetal oil until it become transparent and
lightly brown, but not burned.
Add one squashed clove garlic, 3 teaspoon of peanut butter, 3 teaspoon of
tomato purée and some water to diluate. add pepper, a very little paprika.
Add done sweet potato, carots, turnip, yam...
Serve with rice.
You can also add fried tofu in the sauce.

Ital curry (1 person)

Cut one half of a big carot in very little cube (about 5mm) Cut half of a
turnip in cubes too.
Slice one big onion and put all in a frying pan with vegetal oil till
vegetables are done.
Add one or two smashed clove garlic, curry, pepper, Sliced ginger, some
raisins.
Add coconut milk (about 1 1/2 glass) and heat till the sauce become
creamy.
Serve with rice and peanuts.

Plantain and coconut sauce

In a friying pan with vegetal oil, put sliced carots, sliced onions, green
gourd slices, and garlic, sliced plantain, paprika, and grated coconut.
Warm a little then add water, peppers, garam masala or curry. Warm until
doneand until the sauce is thick . You can add tofu in it. Serve with rice.

Ital soup (excerpt from the Rasta Cookbook)

A substantial soup that will satisfy the largest of appetites; a true “Ital”
feast which requires only fresh fruit juice to complete the meal.
Ingredients:
1 lb (450 g) yam: ½ (225 g) sweet potato
1 lb (450 g) pumpkin: 1 lb (450 g) callaloo
½ small cabbage: ½ lb (225 g) carrots
1 cho cho: 1 green pepper
2 cloves garlic: 2 medium-sized tomatoes
3 spring onions: 2 pts (1100 ml) water

First prepare the vegetables. Peel the yam, sweet potato and pumpkin and
cut into large die, removing the seeds from the pumpkin. Carefully wash
the callaloo, trimming away any thick stems and chop. Coarsely chop the
cabbage having carefully discarded the outer leaves, peel and slice the
carrots. Peel the cho cho, cut it lengthways into quarters and remove the
heart. Roughly dice the cho cho and green pepper, peel and chop the
tomatoes and slice the spring onions. Place the pumpkin and root
vegetables in a large saucepan with the water. Bring to a boil and simmer
for ten minutes. Add to the pan the callaloo, cabbage, cho cho, pepper and
finally the chopped tomatoes and spring onions. Season with plenty of
freshly ground black pepper and simmer for twenty minutes more until
cooked. Serves 4-6.

Chinese style tofu (1 person)

Cut half of a carot in small matches. Slice 1 big onion.


Slice 2 or 3 medium mushrooms (shitake ones). Slice some Bamboo.
Put in frying pan with some vegetal oil, till all begins to brown lightly, add
tofu cubes, soya sauce, pepper.
When hot, serve with rice or chinese pastas.

Crispy Raw Vegetable Summer Rolls (Ras Ansel and Queen Lily
contribution)

4 ounces dried rice noodles, softened with water, in 2 inch lengths


1 1/2 cups shredded carrots
1 1/2 shredded cucumber
2 tbsp. fresh cilantro
3 tbsp. peanuts (crumbled/crushed well!)
1 tbsp. soy
1 tsp. fresh ginger
1 tsp. minced garlic
6-10 rice pancake wrappers (7-8")
In a large bowl, toss together noodles, carrots, cukes, cilantro. In a small
bowl, whisk the peanuts, soy, ginger, and garlic until smooth, then add to
veg mix and toss. Soften the rice pancake in warm water (double them
up!!!), and then wrap the veg mix like a spring roll. Fry until golden in veg
oil, then refrigerate and enjoy!

Salads

Asian tofu salad


Ingredients
12 oz lowfat firm tofu
1/3 c red bell peppers; chopped
1/3 c scallions; chopped
1 tb fresh parsley; chopped

-DRESSING
2 cloves garlic
2 ts fresh ginger root; grated
1/2 ts chili paste; or to taste
2 tb soy sauce
2 tb rice vinegar
1 ts dark sesame oil

-Instructions

Crumble the tofu using a wooden spoon or fork. Whisk the dressing
ingredients together. Add the dressing and the peppers, onion, and
parsley.Mix well. Serve at room temperature or chilled. This salad will keep
for 2-3 days.
Serving suggestions: Tusk the salad in a pita with watercress. Or serve it
on rice crackers, or with roasted vegetables.

Masala Puri (give thanks to rakesh for this incredible recipe!)

Ingredients:
2 medium potatoes or several small potatoes
Soya yoghurt
Bombay mix - or anything similar
Chilly - hotter the better :-)
1 small onion
Fresh coriander leaves (coriander is best but if not available use dill,
parsley, etc)
Tamarind sauce - See below on how to make your own tamarind sauce.
If you can't get tamarind use a combination of mustard (i.e. French
mustard) and tomato ketchup (yuck). Sounds awful, but it works!
Sultanas

1. Dice the potatoes into 1 cm cubes (I usually clean them but leave the
skin on)
2. Boil the potatoes, until cooked but not too soft (nice and firm)
3. Put a few tablespoons of soya yoghurt into a large salad bowl
4. Add half the tamarind sauce (or all of the alternative mustard/ketchup
mix) and stir well
5. Finely chop the chilly, and add to the salad bowl
6. Coarsely dice the onion, and add to the salad bowl
7. Add the potatoes and sultanas and mix. There should be enough of the
yoghurt mix to cover all the ingredients.
8. Just before serving, add copious quantities of the bombay mix, and mix
well. If you do this too early the bombay mix will get soggy, which is not a
problem, but it is much better if it is crispy.
9. Serve on a plate as part of a meal or put in a bowl as a snack.
10. When serving, pour some of the remaining tamarind sauce on top,
and finish by garnishing with some finely chopped coriander leaves.

Making your own tamarind sauce:

Ingredients:
Tamarind seeds
Coriander powder
Black salt (to taste)
Jeera powder
Paprika powder
Chilly powder
Jaggery (unprocessed sugar). NB I once used molasses, and it was horrible,
had to add amchoor powder to rescue the sauce

NB: All of the above ingredients are available at any Indian good shop

1.Boil the tamarind seeds until you get a nice thick sauce
2. Strain off the pulp (NB don't throw the pulp away, as you can reuse it
several times - it is very strong)
3. Put the liquid back into the saucepan and keep boiling.
4. Add the other ingredients and keep boiling for 10 mins.

This sweet, sour, chilly sauce will last for about 3 months in the
refrigerator. You can use it with many dishes. It's a great way to spice up a
reheated meal, i.e. to bring life back to yesterdays left overs.

Lentil salad (1 person)

Prepare a sauce with hot pepper, according to your taste, black pepper,
lime juice and vegetal oil. Chop finely 1 shallot, chop 1 tomato, chop some
cucumber in little cubes.
Cook 1 part of brown lentils and wait until cold. Blend all ingredients.

Irie salad

Prepare 3 corn cob (maize). Make 1 medium sweet potato boil until done
and then cut it in cubes. Slice one big onion, 3 green onions. Chop 2 green
apples in little cubes, about 1 cm.
Prepare a sauce with arachid oil, lime juice, pepper.
Blend all the ingredients and sauce into a dish. A litlle curry can also be
added.

Carrot salad. Libanese style (1 person)


Grate 1 or 1 1/2 big carrot. Prepare a sauce with the juice of half an
orange, pepper, a little cinammon, and a little lime juice. Mix all.

Desserts

Almond honey crisp (submitted by fari@interlog.com)

1 cup of whole almonds


1/4 cup soya margarine
1/3 to 1/2 cup of honey
2 teaspoon unsweetened vanilla extract
Process the almonds in a blender for a few seconds to chop coarsely
In a bowl mix all the ingredience
Preheat owen to 375f
Put in a cake pan and bake till golden brown
Cut into squares while still warm

Sauces

Radish greens sauce (give thanks to Ras Ansel and Queen Lilly)

3 bunches coarsely chopped radish greens (or other if not available)


4 tbsp tomato puree (or other sub), or cider vinegar
2 tsp. thyme
1 cup water
2 tbsp. veg oil
1 tsp. smooth peanut butter
1/4 onion thinly diced
1 clove garlic, diced
1 tsp. black pepper
dash of crushed habanero
1/4 chopped/crushed red pepper with seeds
1/4 tsp. crushed cardamom
1/4 tsp. allspice
Mix all ingredient together and heat low until greens collapse. Add water if
needed (but careful not too much!). Allow to cool after thouroughly heated
w/greens readily collapsed, then bottle and refridgerate. Pour over rice,
greens, or anything the I desire.

Pepper and tomato sauce

Slice a red pepper and put it in a oven (grill position) until slightly brown.
Remove the skin and cut in very little bits (or mix).
Then, warm in a pan with olive oil, hot pepper, sliced onion and tomato
puree.
Use with pasta, rice or what you want.

Courgette sauce
Peel a courgette, cut it in little cubes, about 1 cm, and warm in a frying
pan with olive oil. Add smashed clove, thyme, basilic, pepper. When done,
mix all and add black olives.
Serve with rice or pastas.

Drinks

Enhanced carrot juice

Mix 3/4 litter of carrot juice with the juice of 3 limes. In 1 glass of water,
put 2 tsp cinammon and about 1 finger of fresh sliced ginger, according to
your taste. Make it boil 10 minutes and mix with carrot and lime juice. Add
sugar, and refrigerate.

Infused Kola

The kola nut is a nut used in Africa for energy (and sexual prowess ;). It
can be used shewed, but is very bitter. The infusion is much tasty: grate
half of a kola, infuse 5 minutes in boiling water. Add sugar or honey. It can
also mixed with tea or ginseng. You won't feel tired anymore!

Various

Ital bread

-in a dry pan put sesame seeds, cumin seeds, or the seed of your choice
(hemp, crushed peanuts...) and warm until light brown, so the seeds can
exhale their flavors. when done, reserve.
-Make then a paste using half corn flour and chickpea flour, salt, natural
yeast, water, pepper. you can also add herb such as thyme. add water in
order to have a classical bread paste. add the seeds.
-knead about 15/30 minutes and then leave 2 hours. Knead again and
leave 2 hours again
-when ready, oil very lightly a big pan, warm it (my position is 3 on 6).
add the paste a make it plate. add a liitle flour and project a little water
with wet hands. cook aproximately 10 min per face, until brown.
-Note: you can also use this past inna oven like usual bread.

Mandarin Pancakes (submitted by Robert)

3 1/2 flour
1 cup boiling water
1/3 cup cold water
1/2 cup sesame oil
Oil as needed for greasing

Preparation:

- Sift the flour into a large mixing bowl. make a well in the center and add
the boiling water, a little at a time, incorporating the flour by stirring it into
the water with a wooden spoon or chopsticks.
-Cover bowl and let sit for 5-minutes, then add the cold water, mixing well.
-Turn the flour mixture out and work with your fingers to blend until a
dough is formed. Cover with a dampened towel and set aside for 15
minutes.
-Remove dough to a board and knead for 10 to 12 minutes or until smooth.
-Divide dough into 4-equal portions. Roll each part into a rod, then divide
each dough rod into 10 equal pieces.
- Grease an area of the kneading board about 10 inches square with oil to
prevent sticking. Flatten each piece of dough into a 2-inch round and
brush evenly with sesame oil on the surface. Place another round on top,
forming a 2-layered round. Roll into a thin pancake about 6 inches in
diameter and 1/8 inch thick. Grease the board with more oil if needed.
-Roll 2 pancakes, then proceed with the cooking. Continue to roll and cook,
2 pancakes at a time, until all the dough is used up.

Cooking:

- Set a griddle (or heavy skillet) over medium heat. Pan-fry each pancake
for 1 minute or unti lthe surface bubbles and brown spots appear on the
bottom side. Turn to brown on other side for about another 30 seconds.
- Remove pancake and pull the 2 layers apart while hot. Stack pancakes on
a platter and cover with a lightly dampened cloth.
-Finish pan-frying the remaining pancakes.