Exotic Avocado Salad

Savour sharp, sweet flavours in this exotic avocado salad

• Cooking Time Cook 20 mins
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  260

• Protein

  4g

• Carbs

  11g

• Fat

  22g

• Saturates

  3g

• Fibre

  5g

• Sugar

  0g

• Salt

  0.05g

Ingredients

• 3 tbsp pumpkin seeds
• 2 ripe papayas
• 3 ripe avocados
• 85g bag trimmed and washed watercress
• 20g pack fresh mint
• juice of 1 lime
• 3 tbsp olive oil

Directions

1. Dry-fry the pumpkin seeds in a frying pan for a few minutes, tossing and turning them until they look toasted. Tip them out of the pan and let them go cold. Peel the papayas, halve them lengthways and scoop out the seeds. Cut the flesh into long, thin slices. Halve the avocados and remove the stones, then peel off the skin and slice the flesh lengthways into thin slices.
2. Put the papayas, avocados, pumpkin seeds and watercress into a large bowl. Chop about 1 tbsp of the mint leaves and set aside. Pick the remaining leaves from the stalks and tear them into the bowl.
3. Mix the lime juice and olive oil with the rest of the chopped mint to make a dressing, and season with salt and pepper to taste. Pour over the salad and gently mix all the ingredients together with your hands. Taste and add more salt and pepper if you think it needs it, then transfer to a serving platter.

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Jerk Pork With Rice & Beans

A speedy version of a Jamaican pork jerk favourite - loads of flavour, not too spicy

• Cooking Time Cook 10 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  833

• Protein

  43g

• Carbs

  73g

• Fat

  43g

• Saturates

  19g

• Fibre

  13g

• Sugar

  4g

• Salt

  2.37g

Ingredients

• 1 tbsp olive oil
• 3 tbsp Jamaican jerk sauce
• 4 small boneless pork loin steaks about 500g/1lb 2oz in total
• 1 chicken stock cube
• 50g creamed coconut (from a block)
• 1 bunch salad onions
• 2 x 250g packets Rizzazz pure basmati rice (ready cooked rice in a vacuum-pack)
• 410g can red kidney beans, drained

Directions

1. Half fill the kettle and put on to boil.Warm the oil in a large nonstick frying pan over a low heat while you tip the jerk sauce into a shallow dish and use to coat the pork steaks on both sides. Place them in the hot oil (reserve the sauce left in the bowl) and turn up the heat. Fry for 4 minutes on each side until cooked and richly glazed.
2. While the pork is frying, pour 150ml/1?4 pint of boiling water into a medium pan over a high heat and crumble in the stock cube and creamed coconut. Trim and slice the spring onions, holding them together as a bunch so you can chop them all in one go. Add to the pan, give a quick stir, then tip in the rice and beans. Stir and heat gently, breaking down any clumps of rice with a spoon. If the rice looks a little dry, add an extra splash of water.
3. Tip the remaining sauce into the pan to heat through with the pork. Pile the rice onto plates, top with the pork and spoon the pan juices over.

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Pippa's Perfect Plantains

Melt-in-your-mouth plantains

• Cooking Time Prep 10 mins - 15 mins
  Cook 30 mins
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  122

• Protein

  1g

• Carbs

  22g

• Fat

  4g

• Saturates

  3g

• Fibre

  1g

• Sugar

  5g

• Salt

  0.1g

Ingredients

• 2 ripe plantains - the skins must be black
• 2 tbsp butter
• 2 tbsp demerara sugar
• 8 tbsp freshly squeezed orange juice

Directions

1. Peel the plantains and cut them crossways into slices 2.5cm thick. Lay each plantain on a large sheet of foil, keeping the slices together so they stay in their original shape.
2. Smear each plaintain with the butter (or dot it over if it's hard) and sprinkle with the sugar. Make a gondola shape round each plantain with the foil, then pour over the orange juice and grind salt and pepper on top. Wrap the foil completely round the plantains so they're securely sealed inside. (You can prepare to this stage up to 24 hours ahead.)
3. Put the foil parcels on the barbecue rack and cook for 30 minutes until the plantains are softened (to check if they're ready, open a parcel and test with the point of a knife).

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Natalie's Trinidadian Fish Stew

This dish of Caribbean sunshine is perfect for sharing with friend - make sure you marinate the fish in lemon and lime to get a really zingy taste

• Cooking Time Ready in 40 minutes, plus 1 hour marinating
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  388

• Protein

  35g

• Carbs

  17g

• Fat

  19g

• Saturates

  2g

• Fibre

  2g

• Sugar

  5g

• Salt

  0.31g

Ingredients

• 2 limes, juice and grated zest of 1, the other halved for serving
• 1 skinned white fish fillets, such as cod or hoki, about 175-200g/6-8oz each
• 2 lemons, juice only
• 2 x 15g packets fresh thyme (you need a lot for the aroma)
• ¼ tsp white pepper
• 1 tbsp dark rum
• 3 tbsp vegetable oil
• 1 onion, cut into thin rings
• a handful of fresh coriander, chopped
• 2 garlic cloves, chopped
• 1 beefsteak or 3 normal tomatoes, sliced
• 2 tsp dark muscovado sugar
• shake of Angostura bitters, optional
• basmati rice or boiled potatoes and steamed vegetables, to serve

Directions

1. Pour the juice and scatter the zest of the first lime into a shallow dish big enough to fit the fish in one layer. Swirl the juice around so it covers the entire surface of the dish. Lay the fish on top and pour over the lemon juice.
2. Strip the thyme leaves off the stalks and crush them with a pinch of salt and the white pepper using a pestle and mortar to make a rough paste. Tip the thyme paste over the fish and gently massage it in, taking care not to break up the flesh at all. Pour the rum over and give it one last rub. Cover and leave to marinate out of the fridge for about 1 hour.
3. Heat the oil in a wide shallow pan with a lid. Throw in the onion rings and cook for 4-5 minutes until they begin to soften. Tip the coriander, garlic, tomato slices and sugar in with the onions, stir and cook for about 3-4 minutes until the tomatoes begin to release their juices and everything smells sweet.
4. Lift the fish from its marinade and nestle it in the pan among the onions and tomatoes. Pour over the marinade, 3 tbsp of water and the Angostura bitters, if you are using it.
5. Cover the pan and gently cook for 6-8 minutes until the fish flakes easily and the onions are softened but still have some bite to them. Season with salt and pepper. The authentic Trinidadian dish is tangy-sweet with lots of thyme flavour and very limey, so taste the sauce and if you want more tang, squeeze over the remaining lime. Serve with basmati rice or boiled potatoes and steamed vegetables.

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Simple Coconut & Bean Soup

This vegetarian meal in a bowl shows how something delicious can be made from mostly storecupboard ingredients

• Cooking Time Prep 10 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  581

• Protein

  19g

• Carbs

  45g

• Fat

  38g

• Saturates

  28g

• Fibre

  11g

• Sugar

  14g

• Salt

  3.19g

Ingredients

• 1 tbsp sunflower oil
• ½ bunch spring onions, whites and greens separated and sliced
• 1 red pepper, diced
• 1 Scotch bonnet chilli, deseeded and pounded to a paste
• 1 garlic clove, chopped
• 1 tsp dried thyme
• 1 tsp medium curry powder
• 1 tsp allspice
• 3 plum tomatoes, chopped
• 1 vegetable stock cube
• 410g can kidney beans, rinsed and drained
• 410g can pinto beans, rinsed and drained
• 410g can black-eyed beans, rinsed and drained
• 2 x 400g cans coconut milk
• juice 2 limes

Directions

1. Heat the oil in a large saucepan. Sizzle the spring onion whites, pepper, chilli paste and garlic for 5-8 mins until soft and fragrant. Add the thyme, curry powder and spices, then cook for 1 min more, Stir in the tomatoes, then cook for 2 mins to soften slightly.
2. Crumble in the stock cube, then tip in all the beans and the coconut milk. Simmer for 10 mins. Turn off the heat and stir in most of the spring onion greens, the lime juice and some seasoning. Ladle into bowls and scatter with remaining spring onions just before serving.

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Reggae Reggae Nachos

These nachos are a great crowd-pleaser, perfect for sharing with friends over a cocktail

• Cooking Time Prep 15 mins
  Cook 25 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  871

• Protein

  24g

• Carbs

  83g

• Fat

  52g

• Saturates

  14g

• Fibre

  9g

• Sugar

  21g

• Salt

  5.16g

Ingredients

• 2 tsp olive oil
• 1 red onion, diced
• ½ Scotch bonnet chilli, deseeded and finely chopped
• 400g can chopped tomatoes
• ½ x 295g bottle Levi Roots Love Apple Tomato sauce or tomato sauce with a good splash Tabasco
• ½ tsp allspice
• 2 x 200g bags tortilla chips
• 200g jar sliced jalapeno chillies
• 2 x 125g balls mozzarella, torn
• small handful coriander, chopped
• 230g tub fresh guacamole
• ½ x 300ml pot soured cream

Directions

1. Heat oven to 220C/200C fan/gas 7. Heat the oil in a frying pan, then soften the onion and chilli for a few mins. Stir in the tomatoes, tomato sauce and allspice. Bubble for 1 min, then remove from the heat.
2. Take a large ovenproof dish or plate and pile on the tortilla chips. Cover with the tomato sauce, then sprinkle with the sliced jalapeños and mozzarella.
3. Place in oven for about 15 mins until cheese is melted. Scatter with coriander. Serve with guacamole and soured cream on the side.

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Tropical Breakfast Smoothie

Start your day the super healthy way

• Cooking Time Ready in about 5 mins
• Skill Level Easy
• Servings Enough for 2-3 glasses

Nutrition per serving

• Kcalories

  162

• Protein

  3g

• Carbs

  39g

• Fat

  0g

• Saturates

  0g

• Fibre

  4g

• Sugar

  0g

• Salt

  0.02g

Ingredients

• 3 passion fruits
• 1 banana, chopped
• 1 small mango, peeled, stoned and chopped
• 300ml orange juice
• ice cubes

Directions

1. Scoop the pulp of the passion fruits into a blender and add the banana, mango and orange juice. Purée until smooth and drink immediately, topped with ice cubes.

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Jerk Beefburger With Pineapple Relish & Chips

Flavour your mince with Jamaican spices and serve up with a contrasting tropical chutney and fries

• Cooking Time Prep 15 mins
  Cook 40 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  466

• Protein

  26g

• Carbs

  46g

• Fat

  20g

• Saturates

  7g

• Fibre

  5g

• Sugar

  10g

• Salt

  0.3g

Ingredients

• 4 very large potatoes
• 1 tbsp vegetable oil
• 1 red onion, ½ grated and ½ finely chopped
• 1 carrot, grated
• 400g/ 14oz beef mince
• 2 tsp jerk seasoning (we used Bart)
• 200g/7oz fresh pineapple (we used pre-cut packet), finely chopped
• 1 red chilli, deseeded and finely chopped
• small handful coriander, roughly chopped
• juice 1 lime
• lettuce and burger buns, to serve

Directions

1. Heat oven to 190C/170C fan/gas 5. Scrub the potatoes and cut into chips. Lay the chips in a single layer on a baking tray, drizzle with oil, season and toss to coat. Bake for 40 mins until crisp.
2. Mix together the grated onion, carrot, mince and jerk seasoning in a large bowl, then shape into 4 evenly sized patties.
3. Heat a non-stick frying pan till hot, then cook the burgers for 5-6 mins each side.
4. To make the relish, mix the chopped onion, pineapple, chilli, coriander and lime juice. To serve, place the burgers in split buns with some lettuce and the spicy relish. Serve with the crispy chips.

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Goat Curry

Cheap cuts like goat and mutton require slow-cooking in strong spices to tenderise - this Jamaican classic is a taste sensation

• Cooking Time Prep 25 mins
  Cook 3 hrs
• Skill Level Moderately easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  574

• Protein

  48g

• Carbs

  20g

• Fat

  31g

• Saturates

  4g

• Fibre

  9g

• Sugar

  8g

• Salt

  3.5g

Ingredients

• 1 large onion, roughly chopped
• 10 garlic cloves
• 100g ginger, chopped
• 100ml vegetable oil
• 2 scotch bonnet chillies, chopped
• small handful curry leaves
• 3 thyme sprigs
• 4 tbsp mild curry powder
• 700g mutton or goat shoulder, diced
• 400g can chopped tomatoes
• 300ml lamb or beef stock
• 410g can pinto, kidney or black-eyed beans
• juice ½ lemon
• small bunch coriander, chopped
• warmed roti (Jamaican flatbread ) and rice, to serve

Directions

1. Place the onion, garlic and ginger in a food processor and blend to a purée. Heat the oil in a large flameproof casserole dish, add the onion mixture and cook for 5 mins until softened. Add the chillies, curry leaves, thyme, curry powder and 2 tsp salt. Cook for 2-3 mins until fragrant.
2. Tip the mutton or goat into the pan. Cook for 5 mins over a medium-high heat until the meat has browned. Add the chopped tomatoes and stock. Increase the heat, bring to the boil and cook for 10 mins. Reduce heat, cover and leave to simmer gently for 2½ hrs-remove the lid for the final 30 mins of cooking.
3. Add the beans to heat through, plus more chilli if you want it spicier. After 5 mins more, remove from the heat. Add the lemon juice and coriander, and stir well. Serve with warmed roti and rice.

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Jamaican Grilled Fish

John Torode's authentic Caribbean marinade of beer, paprika and onion powder is put to best use on sustainable snapper or bream

• Cooking Time Prep 15 mins
  Cook 15 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  395

• Protein

  79g

• Carbs

  7g

• Fat

  6g

• Saturates

  1g

• Fibre

  1g

• Sugar

  3g

• Salt

  0.8g

Ingredients

• 2 medium red snappers or whole bream, gutted, scaled and cleaned
• 1 tbsp onion powder
• 2 tsp sweet smoked paprika
• pinch dried thyme
• 100ml Jamaican beer (we used Red Stripe), plus extra to baste
• 2 limes, 1 sliced, 1 cut into wedges

Directions

1. Make a few slashes in the flesh on either side of the fish with a sharp knife. Mix the onion powder, paprika, thyme and some seasoning with the beer. Pour over the fish and rub into the slashes and cavity. Place the lime slices inside the fishes' bellies, cover with cling film and leave to marinate in the fridge for 1 hr.
2. Heat the grill to medium-high. Place the fish on a tray and grill for 15-20 mins, depending on the size, turning halfway through. Baste the fish with a little beer as it cooks. Serve with lime wedges to squeeze over.

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