1 CHAPTER ONE SOUPS AND SAUCES (CONTINENTAL) Soup is a one-dish item that can sometimes serve as a complete meal. Soups are tasty and nutritious. They can be served alone or accompanied by croutons, buttered toasts, dinner rolls or plain bread triangles and crackers. There are different types of soups: a) Clear soups made from thin stocks. b) Creamed soups-made from basic stocks and thickened with milk, flour or starch, with other ingredients added. c) Pureed soups-thickened by puree of ingredients, usually by first boiling them, then blending them and filtering the mixture to gain the thickened mixture. In preparing soups, follow these suggestions; 1. Use acceptable stock from meats or fish. Dehydrate stocks such as chicken seasoning cubes, maggi cubes and dadawa cubes can be used as alternatives. One maggi or chicken seasoning cube added to 250m1 of water equals 250rnl of beef or chicken stock. 2. All food items such as meats and vegetables added must be in bite sizes. 3. Excessive heat can cause cream soups to curdle, therefore use moderate heat. 4. Avoid excessive use of spices and seasoning. Sauces are forms of liquid or semi-liquid soup preparations that are served with another food item. They are used to assist in presenting the food item and to complete the use of that food. Unlike soups, sauces cannot be served alone. Sauces can be used a) As background for food items e.g. tomato sauce, b) As a binding agent to hold foods together (e.g mayonnaise) c) As a topping on another food (e.g. custard sauce for cake and puddings and ketchup for meats). Sauces need: a) Stock, as the basic ingredient; b) Seasonings to provide the major taste c) Colour agent which must come from the stock and d) The thickening agent which may be eggs, flour or starch egg yolks provide good colour as well. In preparation of sauces, the fat is first melted, the flour is stirred into it, then the stock is poured into it and the mixture is cooked (simmered) In some gravies and sauces ,the starch or flour is first mixed with cold water before putting the fat and other ingredients. It is important not to overcook the flour fat mixture, but allow enough time for even distribution. MINCED BEEF SOUP 300 grams minced beef 1 litre of water 2 medium of tomatoes (chopped) 2 stalks celery (sliced) 1 tsp pepper (ground) tsp thyme 3 carrots (diced) of small head cabbage (cutup) 2 large potatoes (diced) 1 medium onion (sliced) salt to taste 1 seasoning cube

Method 1. Clean and prepare all the vegetables as indicated. 2. Put the minced beef in a sauce pan and cook for about 10 minutes. Add water and salt to taste. 3. Boil for 5 more minutes. 4. Add the remaining ingredients except tomatoes and cook for another 15 minutes. 5. Add the tomatoes and simmer slowly for 10 minutes more. 6. Serve hot with crackers or toasted bread as appetizers. Serves 10. Note: Flake fish (cooked) can be used in place of minced beef and other flavorings can be added.

2 FRENCH ONION SOUP (APPETIZER) 60g margarine tsp curry 40g onions, peeled and thinly sliced tsp thyme (3-4 medium Onions) Salt and white pepper to taste 3 tbsp flour tsp sugar (optional) 1 liter beef stock 2 slices of bread (for toasting) Method 1. Melt the margarine in a large saucepan over a moderate heat. 2. Stir in the onions and add the sugar. Cook uncovered, stirring constantly till the onions are light brown. 3. Sprinkle flour over the onions and cook for 2-3 minutes. 4. Pour on the stock and stir to blend the flour. 5. Add the remaining ingredients and cook over low heat. Simmer the sauce with pot covered for about 1015 minutes. 6. Cut the bread slices into cubes and toast in preheated oven or grill to make croutons. 7. Spoon the soup into soup bowls and top with the toasted bread serve hot. FRESH PRAWN SOUP (APPETIZER) 45g/3tbsp margarine 1 onion, finely chopped 1 sweet red pepper (seeded and chopped) 2 sticks celery-finely chopped 1 seasoning cube 2 garlic clove, grated Salt and pepper to taste 1.5 litre fish stock tsp thyme tsp crushed bay leaf 225g raw peeled prawns and boiled 3 tbsp flour 2 spring onions chopped

Method 1. Melt the margarine and add the onion, pepper, celery, green onion and garlic. Cook gently to soften. 2. Stir in the flour and cook over gentle heat for 2-3 minutes, stirring occasionally. 3. Pour in the stock gradually, stirring well. 4. Add the thyme, bay leaf and any other remaining ingredient. Add the prawns and cook for about 2 minutes. 5. Reduce heat and allow to simmer for about 5 minutes until thickened. Remove from heat and remove the bay leaf. 6. Top with chopped green onions before serving in soup bowls. Serve with buttered toasts. PRAWN/SHRIMPS COCKTAIL 1 cup (400g) cooked prawns / shrimps 3 stalks celery, diced 4-5 tbsp mayonnaise tsp salt lettuce leaves chopped green pepper 2tbsp ketchup 1 tbsp lemon juice

METHOD 1. Put the cooked prawns on a board and cut in to pieces. Place the prawn chunks in a mixing bowl, add the mayonnaise, celery, green pepper, salt and lemon juice. Mix with a fork. 2. Toss together and serve salad on lettuce leaves placed in cocktail glasses or salad bowls. Drop ketchup over top to garnish the salad. Chill before serving as appetizer LIVER/KIDNEY SOUP 250g kidney 200g liver 1 bay leaf 2 tbsp margarine

3 2 large potatoes 1 litre of water 1 large onion 1 chicken seasoning cube 3 medium carrots salt and pepper to taste. Method 1. Prepare the first five ingredients by cleaning, washing and cutting them into cubes or dices. 2. Place them in a baking dish, then add salt, pepper and remaining ingredients. Cover the dish. 3. Place in the oven and bake for about 1 hour until the ingredients are tender. 4. Remove bay leaf and serve hot. Boiling method may be used. Makes 5-6 servings STEAK SOUP 400 grams steak, cooked and cut 1 small onion, finely chopped 2 tsp. parsley leaves, finely chopped tsp. thyme 200g peas 1 Chicken seasoning cube tbsp margarine

teaps. nutmeg 1 litre boiling water 2 tbsp flour 2sliced celery stalks Pepper and salt taste 1 bay leaf

Method 1. Placed steak chunks in a large pot with onion, herbs and seasonings. 2. Pour water or stock over them and add cook for 15 minutes. 3. Melt margarine in a saucepan and add flour and a little liquid from meat to the fat and stir until smooth. 4. Add the flour-fat mixture to the soup, stirring constantly until slightly thickened. Stir in the peas. Simmer for 5minutes. 5. Serve into soup plates and garnish with tomato slices. Serves as appetizer for 4-6 guests. STEAK/CHICKEN SOUP 250g cooked beef/chicken (deboned) 4 potatoes 2 carrots tsp curry 1 bay leaf 500m1 water/stock 1 litre margarine/oil salt and pepper to taste 1 medium onion 1 seasoning cube

Method 1. Cut the beef/chicken into 72-inch cubes or cutlets 2. Cut the onions, carrots and potatoes into inch cubes. 3. Place all the ingredients in a saucepan and add the water. 4. Season the entire mixtures with the salt and pepper. 5. Cook mixture for about 30-40minutes till meat and vegetables are tender. 6. Remove the bay leaf and stir gently to thicken the sauce. Serve hot as appetizer. BROWN ONION SOUP I large onion (sliced) 1 tbsp. flour 2 tbsp margarine 1 litre of beef stock 500g cooked beef cubes

1 tsp. fresh garlic (minced) pinch of curry salt and white pepper to taste 1 seasoning cube

Method 1. Melt half of the fat over low heat and fry onion slices until light brown. Remove onion and set aside. 2. Melt the remaining margarine and add the flour.

4 3. Gradually add beef stock, salt , pepper , garlic and any other seasoning. 4. Stir in the fried onion slices. Add the beef cubes. 5. Cook for 10 minutes and serve hot with toasted bread as appetizer. Makes 5- 6 servings. CHICKEN SOUP 2 tbsp margarine 500g cooked chicken in strips or chunks. 1 tbsp flour, 2 tables. chopped onion

1 litre chicken stock salt and pepper to taste. pinch thyme and curry

Method 1. Put flour and margarine in a saucepan and mix together. 2. Add the cooked chicken and stock gradually while stirring. 3. Cook over medium heat, and stir in the thyme and curry, and allow soup to simmer for 10 minutes. 4. Serve hot with buttered yeast rolls or bread slices. Make - 6 servings. CREAM OF TOMATO SOUP 1 table spoon dry milk 1 tbsp salt 1 can tomato juice tsp pepper 1 tbsp margarine 1 tsp soy sauce 1 tbsp flour 500m1 beef stock seasoning cube. Method 1. Stir together milk and flour, fat and stock in a saucepan. 2. Cook and stir the mixture until thick and well blended. 3. Add the salt, tomato juice, pepper soy sauce and seasoning cube. Stir frequently. 4. Simmer for 5 minutes and serve hot with toasted bread triangles. Serves 6-8. CREAMY FISH SOUP 1 medium scale fish, cooked and deboned 750 fish stock 1 large onion- in 1 inch cubes 4 carrots- in 1 inch cubes 1 tbsp chopped parsley or celery 2 tbsp margarine or vegetable oil

4 potatoes- in 1 inch cubes 1 bay leaf, Salt and pepper 1 50m1 milk (diluted) 100g cooked peas

Method 1. Melt the margarine or heat vegetable oil. Stir in onion and the flour. Add the potatoes, salt, pepper, carrots and bay leaf. 2. Stir in the fish stock and cover pot to allow potatoes be cooked about 10 minutes. 3. Separate the deboned fish into chunks of about 1 inch sizes. Add the fish and the remaining ingredients. Stir gently and cook for another 3 minutes. Stir in the cooked peas 4. Remove from heat and serve into soup bowls accompanied with buttered toasts. Garnish with chopped parsley or cucumber dices. MIXED VEGETABLE SOUP (APPETIZER) 1 large onion, chopped 2 lives beef stock 2 fresh tomatoes, chopped 1 bay leaf 1 tsp chopped garlic grated cheese 1 stalk celery (chopped) salt to taste

5 250g kidney beans 250g peas/green beans 3 tsp white pepper 2 cups cabbage (chopped)

Method 1. Melt the margarine and add the onion, pepper, celery, green onion and garlic. Cook gently to soften. 2. Stir in the flour and cook over gently heat for 2-3 minutes, stirring occasionally. 3. Pour in the stock gradually, stirring well. 4. Add the thyme, bay leaf and any other remaining ingredients. 5. Reduce heat and allow to simmer for about 15 minutes until thickened. 6. Add the prawns and cook for about 2 minutes. Remove bay leaf. Top with the chopped green onions or cucumber as garnishing before serving in soup bowls. PARSLEY TOMATOES APPETIZER 5 medium tomatoes 3 tbsp olive oil 1 cucumber 3tbsp red wine vinegar 1 tbsp minced parsley tsp salt Method 1. Wash and cut the ripe firm tomatoes in to 4 segments in each. Slice cucumber thinly. 2. Mix together the olive oil, red wine, vinegar and salt 3. Place cucumber slices in a flat dish and arrange the tomato segment in between the cucumber arrangement. Sprinkle with the minced parsley and the olive oil mixture over the vegetables. Chill before serving. CURRY SAUCE 500mI chicken or beef stock 2 tsp dried onion flakes 2 tbsp curry powder 1 tsp margarine 200g peas (optional) 2 tsp grated ginger 2 tsp flour/corn flour salt to taste 1 chicken seasoning cube

Method 1. Combine all ingredients in a saucepan, mixing well. Simmer for 2 minutes, stirring constantly until thickened. 2. Serve with braised beef, chicken or over plain boiled rice. WHITE SAUCE (MILK GRAVY) 1 tbsp margarine 250m1 diluted milk 1 tbsp flour salt and white pepper to taste tsp lemon juice/vinegar Method 1. Melt margarine and blend in flour. Add milk and seasonings. 2. Simmer, bringing up to a boil and stirring constantly for 3 minutes until thickened. 3. Serve as sauce for shrimps and fish fingers or fish balls. YELLOW SAUCE 1 tbsp flour 4 tbsp melted margarine 1 tsp salt tsp pepper 150m1 milk 2 eggs (beaten) 1 seasoning cube

6 Method 1. Mix flour and half of the fat in a saucepan. Add seasonings until smooth. 2. Add milk and bring to boil, stirring constantly. 3 Stir in beaten eggs. 4. Gradually and the rest of melted fat. Simmer for 5 minute 5. Serve on fried fish or roasted chicken. COOKED SALAD CREAM 1 tsp dry mustard l50ml milk 3 tsp sugar 4 tbsp white vinegar pinch black/white pepper 3 tbsp melted margarine 1 tsp salt 1 tbsp flour 1 or 2 eggs Method 1. Mix flour and melted margarine. Beat eggs and milk. 2. Gradually add egg mixture to flour mixture over low heat while stirring. 3. Add the mustard, white pepper and salt, stirring constantly until smooth. 4. Stir in the vinegar and cook for about 2 minutes. Remove from heat and cool. Serve over vegetable salads. SEA FOOD SOUP 300g large shrimps 300g oysters 300g clams 1 or 2 medium fresh pepper (chopped) 1 cooked fish (flaked) 1 can mushroom (sliced) 3 large tomato (cubed) 300g crab meat tsp curry 1 medium onion tsp thyme 1 tsp white pepper 1 can tomatoes puree/sauce 500m1 water 2 tbsp vegetable oil

Method 1. Clean and cut fish into bit size. 2. Place in a bowl and add onion, mushrooms, pepper and diced tomatoes. Add the cleaned shell fish (shrimps, clams, oysters, crab). 3. 1-Teat the vegetable oil in a saucepan and pour in the water. 4. Add the fish mixture, thyme and curry. Cook for 20 minutes. 5. Add the puree tomato sauce and salt. Additional water can be added if needed. 6. Simmer for 10 minutes and serve hot over boiled rice, yam or potatoes. Serve 6-8 persons LEEKAND POTATO SOUP 30g margarine 2 large potatoes 4 medium sized leeks salt to taste 1 onion pepper to taste 1.2 litres chicken stock tsp nutmeg 1 stalk celery or parsley tsp curry 1 fresh chili pepper 1seasoning cube 1 tbsp milk Method 1. Clean vegetables, dice onion, potatoes and chili pepper. Chop the celery and slice the white part of leeks. 2. Melt fat, add potatoes, onion and stock. Cover pan and cook for 6 minutes till potatoes are cooked. 3. Add the leeks, celery, chilli pepper and seasonings. Stir well, cover again and cook for about 2 minutes.

7 4. Remove from heat and stir in milk before serving as appetizer.

SPAGHETTI SAUCE 400 ground beef 2 tbsp vegetable oil 1 small onion 2 fresh garlic grated large grated ginger 2 large fresh tomatoes (cubed) 1 tbsp flour

300ml water 1 tsp sugar 1 tbsp vinegar 1 green pepper (chopped) 1 can tomato paste pepper and salt to taste 1 seasoning cube

Method 1. Mix together flour and vegetable oil and set aside. 2. Put minced beef, onion, garlic and ginger in a saucepan. 3. Apply heat and cook until beef is cooked (about 10 minutes). 4. Stir in the tomato paste, green pepper and chopped fresh tomatoes. 5. Gradually add water and vinegar to the flour mixture and stir into the ground beef mixture. 6. Season with salt, seasoning cube and add pepper to taste. Simmer for 5 minutes. 7. Serve hot over plain boiled spaghetti, rice or macaroni. CHICKEN CORN SOUP chicken cut-up 1 1/2 litre water 1 large onion 2 diced hard cooked eggs 1 cob fresh corn/1 can processed corn 1 celery stalk tsp curry tsp tsp grated garlic and ginger 1 tbsp flour tsp white pepper salt to taste

Method 1. Wash and cook the chicken with the water to cover it in the pot for about 20 minutes. 2. When cooked, remove the bones or debone the chicken Cuts. 3. Cut the fleshly parts into small slices, discard the bones and return to the stock. 4. Add diced onion, celery and spices. 5. Stir in the corn and eggs, turning the soup gently. 6. Make a batter with some of the broth, salt and flour. 7. Thicken the soup with the flour mixture and cook till onion, corn and celery are cooked. 8. Simmer for 3 minutes to improve taste. 9. Serve hot with crackers as an appetizer. Serve 6-8. NIGERIAN SOUP AND SAUCES Nigeria soups, stews and sauces are similar to continental types. They may be light or thickened. Although they do not make complete meals, they are highly valued aspects of meals. They are usually used a accompaniments or toppings to carbohydrate food forms. Thin soups such as pepper soups can be served alone as appetizers. Most soups and sauces are normally composed of assorted variety of ingredients that are rich in proteins, vitamins and minerals. Also, various optional ingredients are use a to thicken the soup. The list includes assorted edible seeds such as melon, apon (agbono), groundnuts, cotton as well as yam, cocoyam, plantain, cornstarch and cassava starch pastes. Vegetables like bitter leaf, spinach, waterleaf, and pumpkin leaves are generously used in either fresh or dry forms. Palm-oil, groundnut-oil, soyabean and melon-oil are the popular types of fats used in the preparation of the soups and sauces. Various types of local spices and condiments re usually added to soups to enhance flavour, to thicken and to stabilize the soup products. Most of the soups and sauces dont need garnishing because of their colourful natures, the

8 abundance of meats, fish and vegetables used. Some of the soups and sauces are available in convenience forms. Examples are ready to use pepper soup, melon and apon soup preparations. They are available on supermarket shelves. The recipes presented are simple enough for anyone to prepare. BEEF OFFAL (PEPPER SOUP) 1 medium sized beef/kidney 1 small lime leaf (fresh) 250 tongue/ heart 4 lemon grass leaf 3 tbsp melon seeds (optional) salt to taste 300g cleaned tripe (shaki) 1 seasoning cube 250g liver 1 litre water 1 tsp ground dried pepper Pinch tsp potash (optional) 2 seeds African nutmeg (crushed) 1 pod of enge or uda (seeds removed and crushed) Method 1. Wash and cut the meat into bit-sized chunks. 2. Put in a pot with half of the water and tsp salt and cook till tooth-done. 3. Combine the remaining water, washed and lemon grass leaves and lime leaf. Mix well. Continue to cook. 4. Now place the melon seeds in a dry frying pan. 5. Place over heat and toast the melon seeds until they are lightly browned. Grind melon seeds and spices to a smooth paste. 6. Dissolve this mixture with a little liquid from meat stock and stir into the soup. 7. Add pepper, salt and potash. Stir well and allow the soup to simmer for about 10 minutes more. 8. Serve hot in soup bowls as appetizer. Note: Goat meat offals or cut-up hen can be used in place of beef offals. Lemon grass, lime leaf and lemon may be left out to make thin soup while other local spices may be included if desired. BITTER LEAF SOUP 450g lean beef, cooked I small stock fish 300g smoked fish 250g washed bitter leaf 1 wrap locust bean 4 tbsp ground crayfish 250m palm oil salt and pepper to taste 2 pieces cooked cocoyam/yam 500ml water/stock 1 seasoning tube

Method 1. Prepare stockfish and smoked fish and boil till tender. 2. Add the beef stock, palm oil and cooked beef. Cover and leaves to boil for 5 minutes. 3. Pound the thickener (cocoyam/yam) into 2 balls, add to the boiling mixture and cover pot. Simmer for about 5 minutes. 4. Now add the crayfish, seasoning cube, pepper and locust bean. Stir in the bitter leaf and leave to simmer for 5 minutes for tastes to blend. The soup becomes thicker. 5. Season with salt to taste. 6. Remove from heat and serve hot with pounded yam balls. WATER LEAF SOUP 600g beef (cut-up and cooked) 300m1 palm oil 1 tsp ground pepper 4 fresh tomatoes (ground) 1 medium onion, ground salt to taste 1 tsp ground locust bean sachet seasoning mix

9 4 cups picked water leaf cup ground melon 250m1 cup water dry fish, cleaned 2 tbsp ground crayfish

Method 1. Heat palm oil and fry the beef cutlets lightly. 2. Add all the ground ingredients except the melon. Stir well into the oil and meat: Add 1 cup of water and stir in the melon. Cook gently under low heat. 3. Stir in the fish and continue cooking. 4. Wash the water leaf very well and chop into small bits. Add seasoning, pepper and salt to the soup and simmer gently until cooked. Serve with pounded yam or amala balls. BEEF/FRESH FISH TOMATO SAUCE (STEW) 400g Cooked beef tsp thyme 1 (8z) tin tomato Paste 1 tsp curry 4 large tomatoes 1 beef seasoning cube 3 large flesh peppers 200ml beef broth/water 1 large Onion salt to taste. 300m1 vegetable oil Method 1. Wash and blend the tomatoes, pepper and half of the onion. 2. Pour vegetable oil in a sauce pot and beat the oil to slight smoking level. 3. Add the sliced onion pieces and fry till lightly brown. 4. Stir in the ground ingredients and allow the sauce to cook for about 5 minutes, stirring occasionally to prevent burning. 5. Add the paste and keep cooking the sauce at medium heat till it is almost dehydrated and starts forming small lumps. 6. Stir-inn beef and fry together for about 5 minutes. Stir well and add the beef broth salt and other seasoning. 7. Simmer for 10 minutes stirring occasionally, unti1 taste is well blended. 8. Remove from heat and serve over hot boiled rice, yam or plain boiled beans. Boiled chicken in place of beef. BEEF AND FISH OKRO SOUP 250 Cooked beef; cut up medium dried-fish 20 medium-sized fresh okro pods 2 large fresh pepper 1 large fresh tomatoes (optional) 1 Seasoning cube 4 tbsp ground crayfish 250 palm oil 1 small onion 40ml of beef/broth water small bunch of pumpkin leaf

Method1.Wash and grate okro; chop onion, pepper and tomato and set aside. 2.Combine cooked beef lumps, bee broth or water in a pot and heat at simmering temperature. 3.Clean and remove bones from dry fish and add to the boiling meat and liquid. . 4.In another sauce pan, heat the oil to when it starts smoking and fry onion and grated okro in the oil for 5 minutes. 5.Stir in the tomato and pepper. Fry for two minutes and pour okro mixture into the boiling meat- fish mixture. Mix well. 6.Add remaining ingredients except salt and vegetable. Cover pot and cook for 2 minutes 7.place vegetable at the top of the soup, sprinkle with salt and mix gently but thoroughly. Cook uncovered over low heat for 2 minutes or till the soup is heated through. 8.Serve hot in large soup bowls to be eaten with pounded yam or garri balls. Serves 6.

10

Note: To improve the drawing consistency, eliminate the use of fresh tomato.MIXED VEGETABLE SOUP200g cooked beef and broth 1 medium dry fish 1 bunch of pumpkin leaf 1 bunch spinach greens 2 bunches water leaf 1 medium onion 6 fresh scent pepper 1 seasoning cube litre palm oil ground dry crayfish salt to taste periwinkles (optional) dry shrimps/prawns 4 medium fresh tomato

Method 1. Wash and chop the vegetables and onion set aside. 2. Blend the pepper and tomatoes. 3. Place palm oil in a sauce pot, heat slightly to almost smoking point. Fry the chopped onion, ground pepper and tomato mixture stirring well to prevent burning. Steam for about 5minutes. 4. Add beef broth (100ml) and cover to simmer. Add the shrimps, periwinkles cooked beef, cleaned and boneless dry fish. Crush in the seasoning cube. Season with salt. 5. Stir in all the chopped vegetables one after the other and cover the pot to steam for 3-5 minutes. 6. Remove from heat without over cooling vegetables. Serve hot with pounded Yam, Semovita, Fufu orAmala balls.HERB OKRO SOUP 20 medium okro fruit (fresh) 4-6 tbsp palm oil 2 tsp ground pepper 4 tbsp ground crayfish 1 medium dry fish 1 bunch pumpkin leaf 1 bunch black pepper leaf (Fresh Ozizza) 1 seasoning cube 200g cooked beef litre beef stock salt to taste dry prawns, shrimps or periwinkle (optional)

Method1.Prepare the dry fish, prawns and cooked beef and place in a sauce pot with the beef stock. 2.Add the palm oil and apply heat to cook for 5 minutes, stirring once. 3.Wash okro fruits thoroughly and grate coarsely. Set aside. 4.Wash the leafy vegetables thoroughly and slice/chop finely . 5.Stir in the grated okro and keep the soup boiling uncovered.

6.Add the seasoning cube, grounded pepper and salt and stir briefly. Stir in the chopped vegetables and cook for about 2-3 minutes, without overcooking. 7.Remove from heat and serve with hot Amala, pounded yam or cassava meal.FISH/CHICKEN PLAIN MELON SOUP WITH OKRO cut-up older chicken (hen) 10 large dry prawns (ekpa) Medium dry fish 1 seasoning cube 1 cup of melon seeds (ground) pinch of potash wrap fermented melon (ogiri) (opt) salt to taste 2 tbsp ground crayfish 5 medium okro pods (optional) chopped. Method 1. Cut up older chicken into serving sizes, wash place in a pot, season with salt and cook in 200ml water until cooked. 2. In another 200m1 of water in a separate pot, dissolve the ground melon and pepper. 3. Add the chicken broth and bring to full boiling. 4. Add the cooked chicken, washed prawns, cleaned fish and fermented melon and the seasoning cube.

115. Sprinkle salt over the soup and add pinch potash. Mix well and bring soup to boil again cooking for 10 minutes. 6. Add okro if desired and simmer for 5 minutes till soup is slightly thickened. Stir occasionally to prevent burning. 7. Serve warm as soup with pounded ripe plantain and starch or garri balls. Dry fish and may be used instead of chicken. The thin soup without okro is good for dieters and adequate for convalescents, Spinach greens may be used in place of okro. BEEF MELON AND VEGETABLE SOUP 400gs cooked beef 1 small bunch chopped spinach or pumpkin leaves 1 medium smoked fish small tomato tin 1 small mar. tin melon seed ground small washed bitter leaf 1 small marg. Tin beef broth salt to taste 4-5 large tomatoes 1 seasoning cube 1 large onion-chopped 3 tbsp ground crayfish 4 large fresh peppers 1 small marg. Tin palm oil Method 1. l. Blend the tomatoes and peppers. 2. Mix the ground melon see and locust bean with half of the hot beef broth to a thick paste and Set aside. Debone and clean the fish. 3. Pour palm oil into sauce pot and heat till it begins to smoke. 4. Add the onion and fry till lightly brown. 5. Stir in the tomato mixture and steam till almost the dehydrate, stirring constantly. Add the dissolved melon, mix well and cook for 5 minutes with pot covered. Stir occasionally. 6. Cook till the melon-tomato mixture sets and forms small lumps or curdles. 7. Stir in the remaining water/beef broth, dry fish, beef and bitter leaf. Mix well and cover and bring to boil, allowing it to bubble for 10 minutes, stir occasionally. 8. Season with salt to taste, addthepumpkn1eagtth and boil again for 5 minutes 9. Serve warm as soup with pounded yam baits, corn meal balls or garri balls. Serve 6-8 DRY FISH PALM OIL SAUCE (Uncooked Method) 12 pieces of a small tuber yam 150m1 tin palm oil Water for boiling yam 3-4 tbsp crayfish 1 tsp ground pepper tsp potash 4 small sized dry fish salt to taste Method 1.Boil the yam in enough water to cover the yam pieces. 2.Put pepper and crayfish into a wooden mortar. Pound till smooth. 3.Add potash and palm oil. Mix well with pestle till oil is mixed in the sauce. Remove cooked yam pieces and reserve t liquid. 4.Gradually pour some quantity of the liquid into the thick sauce i the mortar Mix thoroughly with the pestle. Add salt to taste. 5.Roast the dry fish lightly and put them hot into the sauce to absorb it. 6.Using the pestle, squeeze the fish gently to soften them. Serve over the boiled yam or unripe plantain. Do the top of the sauce with palm oil, if desired. Serves . BREAD AND SHRIMPS APPETIZER 250g cooked shrimps 2-3 tbsp mayonnaise cucumber 6-8 slices whole wheat/plain bread 2 tsp chopped colon Method 1. Wash and chop the cucumber and set aside. 2. Chop the cook shrimps and combine all the ingredients, except bread in a bowl, mixing well. 3. Spread between two slices of bread and cut into triangles of each sandwich. 4. Garnish with tomato wedges and serve as appetizers.

12

CHAPTER TWO VEGETABLES, FRUITS AND.SALADS Vegetables and fruits are important to meals. They may serve as main, side, or desserts dishes. They are good sources of vitamins and minerals as well as rouphages. When buying vegetables, always chose fresh vegetables and fruits instead of canned or frozen ones in order to obtain the true flavor, texture and colour and nutrient. Also choose fruit and vegetable that are firm, fresh, tender or crisp, uniform in colour, well- shaped and without cuts, or blemishes. When you cook these items, ensure that you use little amount of water and that you dont over cook them. Excessive heat destroys some of the nutrients in fruits and vegetable and softens them. The colour is also affected by excessive heat. The cooking methods for fruits and vegetables should be selected to enhance maximum retention of nutrients, flavours and optimum palatability. Freshly picked vegetables such as leaf vegetables will cook for a shorter period than vegetables such as legumes and root vegetables. Blanching and steaming of vegetables can help to retain flavour colour and food value. Vegetables and fruits are prominent components of salads. The following is a brief note on salads. VEGETABLE SALADS Salads are dishes containing vegetables or combinations of fruits and or vegetables which can be improved with protein items such as meat, eggs or fish. Salads may be served as a separate course, as an appetizer or an accompaniment to main dish. Almost in all cases Salads are served with some kind of dressing or cream. Salads are nUttOiili1C they provide rich sources of vitamins (A& C) iron, and rouphages. All salads have the main ingredients, garnishes and dressings or creams which act as seasonings. In preparing salads, follow these guidelines. a)Ensure that the salads ingredients are fresh, clean and crisp. Wash and rewash vegetables properly before using. b)Cut the items in bite sizes or as indicated in the recipe .Avoid mushy products . c)Ensure that there is variety in colour texture and taste of items or ingredients. d)Proper hygiene must be maintained when preparing salads in order to avoid contamination by harmful bacteria. e)Vinegar or salted water must be used to wash and rinse the vegetables and fruits to destroy any available bacterium that can cause food poisoning. Use tools to wash and arrange the items and keep salad well garnished.

f)Add salad cream to vegetable salad just before serving. g)Ensure that the prepare salads are adequately chilled or refrigerated before served.

FRUIT SALADSFruit salads are more delicate and lighter than vegetable salads. They are often used as light and refreshing appetizers or desserts. In preparing the fruits, all seeds, inedible skins, stems and the like must be removed to make eating easy. Syrup can be added to fruit salads. The syrup is made by heating 75 grams sugar in 250ml water with lime or lemon juice until the mixtures changes to light brown. It is cooled and poured over the prepared fruits. All fruit salads should be chilled before they are served SAUTE VEGETABLES 500g green leafy vegetable (Spinach) 1 medium onion 200g flaked fish 1 green pepper 100g fresh prawns (cleaned and cooked) 2fresh scent pepper 4 firm tomatoes 25g margarine/I 14 tbsp vegetable oil salt to taste. Method 1. Wash and slice the leafy vegetable. Set aside. Wash onion, tomatoes and peppers very well and chop them. 2. Place a frying pan over heat and melt the margarine. 3. Add the chopped onion, tomatoes, peppers, prawns and the flaked fish. Cook for 1 minute and stir in the leafy vegetables. 4. Cook gently for about 5 minutes till fat is absorbed and vegetables are cooked. 5. Serve hot as an accompaniment to plain boiled rice, yam, potatoes or plantain. Top with fried or poached egg.

13BEEF-VEGETABLE KEBABS 250 cooked beef 1-2 potatoes 4 small onions 1 seasoning cube 3 carrots tsp curry and white pepper 1 green pepper tsp thyme, ginger etc 12 small sized tomatoes 4 wooden skewers/toothpicks Method 1.Peel and cut potatoes into 1- inch cubes and place in ice water to prevent disco10uration. 2.Cut carrots into I-inch segments. Deseed the green pepper and cut into 1-inchsquares. . 3.Cut the beef into chunks of I-inch cubes. Wash onions and cut each into 4 parts. . 4.Combine the beef chunks and the vegetables including the drained potatoes in a bowl. 5.Add the seasonings and toss very well. Alternate chunks of meat and vegetable on skewers. 6.Place in a grilling dish and cook over medium heat for about 30 minutes. Serve as appetizer or snack.

MIXED VEGETABLE SIDE DISH250g sliced carrots 2 stalks celery (sliced) 250g sliced green beans 100g sweet corn tsp curry small cabbage

salt and pepper to taste tsp soy sauce 1 sliced onion 2 tbsp vegetable oil

Method 1. Parboil the green beans, carrots and peas. (If fresh) and set aside. 2. Hear the oil in a frying pan and combine all the ingredients in the oil. Toss well while cooking over medium heat. 3. Stir- fry for 5-6 minutes and serve as side dish with potatoes or cereals (rice, noodles etc) with grilled or fried chicken/beef. CRISPY POTATO CHIPS 2 medium Irish potatoes per person Salt and white pepper ice water vegetable oil for frying

Method 1. Wash and peel potatoes. Cut them into medium size strips or slices. Alternatively, kitchen wonder can be used to cut potatoes. 2. Soak the potatoes in ice water for about 30 minutes or 1 hour. Remove, dry thoroughly. 3. Sprinkle salt on the potato strips and fry in deep fat fryer. When slightly brown, remove from oil and drain. 4. Place beside the meat dish, sprinkle some pepper on them. if desired and top with ketch-up. This can also be baked in the oven by placing in a well-grease aluminum foil which is wrapped securely. STEAMED CABBAGE (side dish) 1 small head of white cabbage 3 tbsp margarine 1 tsp salt to taste 1 onion sliced. Method 1. Wash and slice cabbage. Wash in salted water and leave to drain. 2. Steam the shredded cabbage for 2 minutes. Drain thoroughly. 3. Add the salt, onion, toss and mix completely. 4. Place in a fry pan, dot with margarine and stir fry for about 3 minutes. 5. Serve as side dish with rice or potatoes. 4-6 GARDEN EGG SAUCE

14 3 medium fresh garden eggs 1 medium onion 4-6 medium tomatoes 150m1 vegetable or palm oil 4 fresh pepper salt to taste Method 1. Wash and peel garden eggs. Cut into thin slices an set aside. 2. Now slice the tomatoes, pepper and onions. 3. Heat the oil in a frying pan and proceed to frying the onions, tomatoes and9epper to half-cooked. 4. Add the sliced garden egg and season with salt. Cook for 5minutes longer for taste to blend. 5. Remove from heat and serve with fried or boiled yam, potatoes or plantain. Server 4. Add flaked fish if desired. TOMATO-AVOCADO SALAD 2 avocado pears 2 tbsp lemon juice 2medjum tomatoes tbsp salt Lettuce or cabbage leaves tbsp vinegar 1 tbsp sugar 3 tbsp vegetable oil. Method 1. Wash and slice the lettuce or cabbage leaves. Wash, cut each avocados into six segments and peel the skin. Arrange the cut avocados on a flat dish lined with the lettuce or cabbage slices. 2. Wash and cut tomatoes into segments. Place the tomatoes on t h e lettuce leaves in between the avocados. Combine sugar, lemon, juice, oil, salt and vinegar. 3. Sprinkle the vegetables with lemon juice mixture and chill before serving. SHRIMP-EGG SALAD (Appetizer) 100 cooked shrimps salt to taste 1 tbsp lemon juice tsp ground pepper 3 stalks celery, sliced sliced lettuce leaves 4tbsp mayonnaise 2 hard cooked eggs, sliced. Method 1. Chop the shrimps in to pieces. Sprinkle them with lemon juice. Add the celery and mayonnaise. 2. Season with the salt and pepper and mix lightly. 3. Place the salad on a flat dish lined with sliced lettuce leaves. Garnish with the egg slices and chill before serving SAUTE SPINACH GREENS 500g greens (spinach or fluted pumpkin) 1 medium onion Margarine or vegetable oil 2-3 fresh scent peppers (optional) salt to taste 1 green scent pepper 100g fresh prawns

Method 1. Wash and slice green leafy vegetables, onion, and the scent peppers. Set aside. 2. Clean and parboil the fresh prawns shrimps if available. 3. In a frying pan, melt the margarine and add the vegetables, onions, pepper and prawns. Season with a little salt. 4. Cover and cook for 3 minutes till fat is absorbed. Stir gently and heat through for 1 minute longer. Serve hot with tomato sauce as a side dish or accompaniment for boiled or Jollof rice, boiled or fried yam or plantain. EGGNOG SALAD 1 egg 1 cup flaked coconut

15 250m1 milk 1 cup orange juice 1 tbsp sugar or honey sachet of plain gelatin 1 cup mixed fruits(pineapple, watermelon, orange, tangerines, pawpaw) tsp nutmeg. Method 1. Mix the eggnog (milk, egg and sugar) ingredients. Soften g e 1 a tin in the orange juice and melt over hot water. 2. Combine the rest of ingredients and pour into small cups and chill. 3. Chill in freezer until firm. Serve as dessert. GOAT MEAT AND YAM CASSEROLE 600g cooked goat meat (deboned) (cutlets) medium tuber yam 2 stalks lemon grass leaf 4 scent leaves 2 tbsp ground crayfish 2 tsp ground African nutmeg 2 crushed and seeded enge pods 1 seasoning cube salt and pepper to taste water for boiling yam

Method 1. Peel Yam, wash and place the yam pieces in a saucepan. Put enough water to cover the yam and put to boiling. 2. When half-cooked, add the cooked goat meat (cut-up) to the yam and continue boiling for another 15 minutes till yam is cooked and meat is tender. Tie the lemon grass to make a bunch. 3. Add the prepared herbs, scent leaves, spices, crayfish, pepper and salt. Stir well and cover. Leave to boil for another 10 minutes 4. Stir well again, remove the lemon grass bunch and any other edible spices/herbs. Serve hot in plain form or topped with palm oil drops. With boiled unripe plantain (5-6 fingers) may be used in place of yam. STIR-FRIED GREENS 1 medium bunch spinach leaves tsp salt cup water 2 tbsp vegetable oil 1 medium onion/sliced 1 fresh pepper-chopped/sliced

Method 1. Wash and chop leaf vegetables. 2. Bring water to boil and add salt. Blanch, chopped leaves and set aside. 3. In a medium pan, heat the vegetable oil and fry fry onion and pepper slices. 4. Add the blanched green leaves and toss as you fry. Do not over cook. 5. Serve as a side dish with jollof rice or top over stew. Makes 6-7 servings. RED AND GREEN COLESLAW 4 carrots- shredded 1 tspsa1t 600g shredded. Green cabbage 2 tbsp white vinegar 200g shredded red cabbage 3 tbsp granulated sugar. 50g shopped green pepper Method 1. In a large bowl, combine cabbages, carrots, green pepper and onion. Set aside. 2. Combine the remaining ingredients mixing well. Pour over vegetables and mix well. 3. Chill before serving. Makes 6 servings. VEGETABLE RELISHES 1 celery stalk in strip 3 carrots in strip 2 tbsp mayonnaise tsb salt

16 1 cauliflower in chunks graded onion 3 large firm tomatoes in sections 2 tbsp milk 2 cucumbers in slices Method 1. Prepare the vegetables (the first five ingredients), vegetables wash in salted water or vinegar solution. Set aside to drain. 2. Mix all the remaining ingredients in a bowl and place in the c of a flat dish or tray. 3. Arrange the prepared vegetables around the bowl. The mi serves as a dip for the vegetable. Chill before serving as appetizers CRUNCHY CAULIFLOWER 1 large head cauliflower 1 onion, sliced 4 tbsp margarine 2 carrots, sliced diagonally 2 hardboiled eggs 1 green chill pepper, chopped Salt to taste Method 1. Remove the large outer green leaves, leaving the pale green leaves. 2. Trim off the hard stem and cut cauliflower well small chunks. Wash cauliflowers well and place in salt water. Cook for about 5-6 minutes and drain off the water. 3. Melt the margarine in the small frying pan and add the onion. 4. Stir in the carrot slices, pepper and cooked cauliflower. Season with salt if necessary. Stir-fry for3 minutes and serve hot. Garnish with egg white slices around the dish and the yolks as topping on the cauliflower. MIXED VEGETABLE SALAD 4 medium carrots (diced/grated) 1 small can peas 1 small sized cabbage 1 head lettuce 100g sweet corn 3 firm tomatoes (diced) 1 can baked beans 1 small cucumber-sliced 2 hard cooked eggs-sliced 1 onion sliced and blanched. 1 medium beet root diced blanched green pepper diced salad dressing/cream/mayonnaise

Method 1. Peel and dice carrot and cook in boiled water for 5minutes. Drain off the water and cool. 2. Peel and slice cucumber thinly. 3. Wash and slice cabbage and lettuce thinly. Wash again with vinegar and salt solution. 4. Drain the green peas and baked beans and 5. Now toss and mix all the vegetables in a salad bowl or arrange them in layers, with lettuce leaves as under liners. 6. Garnish the top with egg slices, peas and baked beans. 7. Chill well in the refrigerator and serve with salad cream. Makes 8 servings. Note: Carrots can be sliced or grated in long strips and used in the raw state instead of dicing and blanching. Alternatively, arrange the vegetables on a flat dish in diagonal or circular arrangement. SALAD CREAM II 4 tbsp evaporated milk 2-4 tbsp vegetable oil 2 eggs yolks 1 tsp sugar 1 tsp mustard tsp salt 2 tbsp white vinegar/lemon juice tsp white pepper 2 tsp boiling water

17 Method 1. Place yolks, vinegar, pepper, salt, sugar and mustard in a bowl and whisk well. 2. Pour oil gradually, whisking continuously. 3. Add the boiling water and milk after whisking well. 4. Continue whisking till mixture is thick. If mixture is too thick, add a little milk or vinegar to thicken, take another egg yolk with tsp water and add to mixture and whisk well. CARROT-CUCUMMBER SALAD 3 large carrots (shredded) 2 large cucumbers, peeled and diced 4 tbsp shredded coconut 1 tbsp sugar salt to taste 2 tbsp mayonnaise

Method 1. Put all ingredients except mayonnaise in a salad bowl or arrant vegetables by alternating them and having the salad well garnished. 2. Chill and top with mayonnaise before serving. Make 8 servings. CABBAGE SALAD small firm white cabbage I stalk celery or spring onion 2 large carrots, grated long of one beet root (diced) 3 tbsp shredded coconut small onion 50g cashew nuts (optional) 2 firm ripe tomatoes salad cream to taste 1 green or red apple

Method 1. Prepare cabbage and shred finely. 2. Wash and chop celery or spring onion. 3. Chop onion, cashew nuts and apple with skin 4. Mix all ingredients together. 5. Put in salad bowl and garnish with wedges of tomatoes. 6. Chill and serve with salad cream or mayonnaise. CUCUMBERAND COCONUT SALAD 3 medium cucumbers 2-3 carrots 1 small coconut Lettuce leaves/cabbage 100g roasted peanuts (pealed) Mayonnaise Method 1. Wash cucumbers, slit and remove the seeds. Reserve one for slicing. Now shred the cucumbers. Set aside. 2. Remove the hard brown back of the coconut and shred or grate as well. Sanitize vegetable very well to destroy harmful micro organisms. 3. Peel and grate the carrot in long pieces and combine all the shredded vegetables in a bowl. Toss gently and set aside. Slice the lettuce or cabbage leaves and set aside. 4. Crush the peanuts and combine all the ingredients. 5. Line a flat dish with the lettuce or cabbage leaves and serve the salad on the leaves. Slice the remaining cucumber and to serve. Garnish with cucumber slices. Top with mayonnaise. POTATO SALAD 4 large potatoes- cooked and diced 2 stalks spring onion/celery-chopped tsp salt 3 hard boiled eggs, chopped 1 small onion chopped tsp white/black pepper 4 tbsp mayonnaise or salad cream

18

Method 1. In a large, combine all ingredients, excepts salad cream. 2. Add the cream or mayonnaise and toss lightly. 3. Serve chilled. Makes 6 servings PLAIN EGG SALAD 4 hard boiled eggs (diced) 1 stalk celery-finely chopped 2 tbsp mayonnaise/salad cream green pepper-finely chopped 1 small onion-chopped (optional) tsp white pepper

Method Place the diced eggs, chopped celery, green pepper and white pepper in bowl. 3. Add the salt and mayonnaise or cream. 4. Gently toss the ingredients together, making sure that the eggs dc not scatter much. 5. Now fry the onion in small fat or oil until golden brown and add to the salad. 6. Refrigerate before serving into cocktail glasses. Garnish with few shredded carrots or sweet red pepper. Serves a starter on appetizer or a snack with crackers/toasted bread. SWEET CORNAND EGG SALAD 4 hard cooked eggs 2 bunches lettuce leaves sliced 1/2 green pepper-chopped 5 large fresh shrimps cooked 2 tbsp mayonnaise pinch salt and white pepper 1 tbsp lime/Lemon juice 2 stalks celery-diced 200g sweet corn Method 1. Chop the shrimps and dice only 2 cooked eggs. 2. Prepare the other vegetables and combine the diced eggs shrimps, green pepper, celery and sweet corn. 3. Toss them lightly together and season with salt and white pepper. 4. Line a flat dish with the lettuce leaves. 5. Spread the egg salad over the lettuce leaves and garnish with the remaining eggs (cut in segments) or seeded tomatoes. 1. Chill and top with mayonnaise before serving FRUIT BASKET / SURPRISE 4 firm bananas-sliced 4 orange-peeled and chopped 1 medium pineapple watermelon 2 firm ripe mangoes or pawpaw 4 tbsp sugar cup raisins (optional) 1 cup pineapple juice/water 2 limes

Method 1. Cut across the pineapple to the leafy end smaller than the other part. The leafy end serves as cover for the larger part of the pineapple. 2. Use sharp knife to scoop out the inside of the pineapple and reserve the shell. 3. Prepare the other fruits by slicing bananas and chopping others. 4. Squeeze out the juice from one lime and pour over sliced bananas to prevent browning. 5. Combine all the fruits in a bowl and set aside. Cook the sugar in the pineapple juice or water until it dissolves. Allow syrup to cool. 6. Add the syrup to fruits and mix up gently.

19 7. Filltl4e pineapple shell with the mixed fruits, pile high the shell. 8. Decorate with lime slices, cover with the leafy end and chill. Makes 8-10 servings. SUGAR SYRUP FOR FRUIT SALAD 100g sugar 250ml water Method 1. Place water and sugar in a sauce pot and heat till sugar is dissolved. 2. Boil for another 5 minutes till syrup thickens. Leave it to cool and pour over a bowl of fruit salad. SPICED FRUIT SALAD water fl1eOfl (diced) 250m1 orange juice 50e. shredded coconut 4 tbsp honey 2 tbsp lemon juice chopped pineapple 100g currants/raisins 1 tsp all spice tsp vanilla and nutmeg 3 seedless oranges (peeled and diced) Method 1. Combine oranges, watermelon and pineapple in a mixing bowl, 2. Add orange juice and honey. Sprinkle vanilla, currants, lemon Juice, coconut, all spice and nutmeg over the fruit mixture and toss well. 3. Cover and chill for at least 1 hour and serve in dessert cups or cocktail bowls as dessert. CRISPY COLESLAW 450g fresh white cabbage 1 green pepper green pepper 2 large carrots 1 litre ice water 1 tbsp sugar 2 tbsp white vinegar 3 mayonnaise pinch salt and white pepper

Method 1. Wash cabbage very well. Using the kitchen wonder, shred cabbage and put in a bowl containing ice water and the vinegar or lemon juice. 2. Wash and cut the green pepper to remove core and seeds. Also clean the carrots and onion. 3. Now shred the green pepper, chop onion and grate the carrots add these to the cabbage in the bowl of salted ice water. After 301 minutes, drain the cabbage and other vegetables thoroughly. 4. Toss them well in a salad bowl. 5. Season with salt, sugar and pepper. Reserve mayonnaise to time of serving. 6. Mix up thoroughly, cover bowl and chill in the refrigerator. Serves 8-10. Add the mayonnaise and serve. BAKED SPICED FRUITS 250g chopped pineapples 250g apple or mangoes 250g seedless orange sections 2 tbsp sugar 1/8 tsp salt a pinch nutmeg

Method 1. Combine all the ingredients, using the fruits that have been washed, peeled and chopped.

20 2. Mix well and place in a greased baking dish. 3. Bake over medium heat in the oven for 30 minutes. 4. Serve as appetizer for breakfast or dessert. Makes 4 servings. Grape fruit can be used in place of orange. SALAD CREAM (MAYONNAISE) 1. 4 tbsp evaporated milk tsp salt 2. 2 tbsp vegetable oil 2tbsp white vinegar/lemon juice 3. 2 yolks from hard boiled eggs, dry mustard 4. 1 tsp sugar tsp white pepper Method 1. Press the egg yolks through a sieve to smooth. 2. Sieve all the dry ingredients as well. Combine all the sieved ingredients in a bowl and add milk gradually, mixing well. Whisk very well. 3. Add the vinegar gradually too, and blend in the vegetable oil. 4. Mix well and serve as topping or sauce for vegetable salads. Keep chilled. Serves 4. YAM AND VEGETABLE POTTAGE tuber of medium soft white yam 1 medium dry fish/cooked beef 10 stalks of pumpkin/green vegetable 1 tsp ground pepper 200m1 of palm oil Method 1. Peel, wash and cut yam into 2 inch squares. 2. Place yams in a saucepot and fill with enough water to cover the yams. Sprinkle a little salt over the yams, cover the pot and bring to boil. 3. Cook for about 25 minutes or till yam cuts are cooked. Now clean fish chop onion and leafy vegetables and set aside. 4. When yam is almost cooked, pour the palm oil over all the yam surface, sprinkle the ground dry pepper and add the fish, crayfish and onion, stirring gently to distribute the ingredients well. 5. Cover pot and boil for about 10 minutes till liquid become a thick sauce and yam cuts have absorbed some oil. Stir very well to mix up the ingredients. 6. Add the leafy vegetable and stir well. Taste for salt and pepper. 7. Add potash if desired. Cooked for 1 minutes longer and s e r v e warm as a packed meal or main dish. Serves 4-6. BEANS AND MAIZE POTTAGE 1 marg. tin beans (uncooked) 2 marg. Tin shelled fresh maize 3.peppers (chopped) I large onion (sliced) 2 medium tomatoes (chopped) 2 tbsp crushed crayfish 1 milk tin dry prawns 2 marg. Tin large chunks of dry fish salt to taste water

salt to taste 3-4 tbsp crushed crayfish 1 medium onion

Method 1. Wash and parboil beans till half cooked. Sort and wash the maize. 2. Add maize to the beans and cook both until soft. 3. With a little water left in the cooked beans-maize. Add the palm oil and the other ingredients. 4. Stir well, cover pot and boil for 5 minutes. Simmer for 5 minute e s more. Serve warm as a main dish.

21 BEAN BALLS (AKARA OR FRIED BEAN CAKE) 2 cups of white beans salt to taste 1 large onion 100ml warm water 1 tsp ground dry pepper vegetable oil for deep frying 2 chopped fresh pepper Method 1. Sort and dehaul the beans, grind into a very smooth thick paste and put in a clean bowl. 2. Adding the water gradually, cream or beat the beam paste vigorously enough to incorporate air into it. Beat till mixture is light and fluffy. 3. Add the pepper, salt and chopped onion. Stir well with the wooden spoon and heat the oil in a deep frying pan. Test oil for moderate frying temperature using drop of water. 4. Use medium dessert spoon to drop the mixture in balls into the oil. Fry until golden brown on all sides turning frequently. 5. Continue the beating of paste to retain air till all the frying is completed. 6. Serve hot with pap as breakfast dish. Beaten eggs or ground crayfish may be added to improve nutrient content and flavour. Dry shrimps can be inserted into balls when being dropped in oil as a form of garnishing. Makes 15-20 small balls. BEAN PASTE POTATOES 2 medium sweet potatoes 2 cups bean paste 1 tsp ground pepper veg. oil for deep frying 1 tomato tin water salt to taste.

Method 1. Wash, peel and cut potatoes into about 8 slice, each of half inch thickness. Put in a bowl of cool water. 2. Prepare the bean paste as for Akara balls. 3. Add little water, pepper and salt to bean paste and beat well. Heat the oil for frying. 4. Drain the sweet potato slices thoroughly. 5. Now dip each slice into the beans paste mixture and coat the Potato slice generously. Fry in the hot oil until golden brown on both sides. 6. Serve hot as snacks. Makes 5-6 servings. STEAMFD BEAN PASTE (MOI-MOI) 2 Cups beans veg. Oil for deep frying 4 fresh pepper 2 table sp. Ground crayfish 1fledium onion 2 hard boiled eggs chopped or sliced 200ml vegetable/palm oil 2 tablesp flaked fishSalt to taste 2 deseeded fresh tatashe peppers 1 bunch of wrapping leaves or steaming cups. 300ml warm water,

Method1.Sort and dehaul beans and grind together with fresh peppers and onion. 2.Put in a bowl and beat or stir vigorously, adding the oil gradually. 1.Blend in the crayfish and salt. Stir in the warm water gradually and the flaked fish. Taste for salt and season

22well. 4.Put water to boil in a steaming pot and place deep pot packed with few sticks or plantain leaves to keep moi-moi from direct heat. 4.Stir the mixture well again and scoop one or two spoonfuls into greased aluminum cups or wrapping leaves. Fold and leaves properly before arranging in the pot. 5.Place the pot and pour in boiled water through side of the pot to the level of the packings.

6.Steam 35minutes, serve warm with pap for breakfast as side dish with jollof rice. Make 12-14 cups or wrappings. Note: Tomato paste may be added to improve colour. Corned beef may be used in place of sliced eggs. FRIED RIPE PLANTAIN SLICES 2 large ripe plantains 1 tsp. Salt palm oil/vegetable oil for frying Method 1. Wash and peel plantains. 2. Slice them diagonally in inch thickens to a bowl. Sprinkle salt all over and toss well. 3. Heat oil in a frying pan to moderate temperature and fry the plantain slices till lightly brown on all sides. 4. Remove and drain. Serve as side dish for stewed beans or rice dishes. Serves 4 CRISPY FRIED UNRIPE PLANTAIN SLICES 2 medium unripe plantain tsp. salt Vegetable oil for frying Method 1. Wash and peel the plantains. Using a knife or a portable slicer, cut plantain about 1/8 inch thickness. 2. Slices may be lengthwise or crosswise. Sprinkle salt all over the slices and set aside for 5 minutes 3. Heat the vegetable oil and fry till crisp. Scoop into colander for oil to drain off. 4. Serve as snack. Make 5 servings. PLAIN BOILED BEANS 1 cup beans Pinch potash 4 cups water pinch salt

Method 1. Sort beans, wash and begin cooking in the plain water. Add Potash to soften the water and facilitate the cooking. 2. Boil for about 40 minutes or until soft cooked. Add salt to taste. 3. Serve with tomato sauce (stew) and plain boiled rice, y potatoes, boiled unripe plantain or fried ripe plantain. BEEF STEW 2cupsbeans Enough water to cook beans Salt to taste Crayfish, ground pepper, onion (as desired) 1 cup palm oil or groundnut oil cooked meat/dry fish

Method Boil beans and meat together. Cook for 20 minutes and stir in the oil and ground pepper. Add sliced onion and crayfish. Stir well and season with salt to taste. Stir to thicken. Cover and cook to bind the ingredients. Leave to simmer till beans is well cooked but not broken. Serve as side dish to plain boiled rice, yam, plantain or fried potatoes and plantain. DRY CORN AND BEAN STEW

23 1 cup dry corn 1 tsp pepper Enough water for boiling 1 medium onion, chopped Smoked fish (deboned) 100ml palm oil salt to taste 1 tbsp ground crayfish green pepper for garnishing

Method 1. Clean and put the dry corn in salted boiling water and cook till half- cooked. 2. Sort and clean beans. Add the beans to the boiling corm. Leave to cook until soft. 3. When cooked, add the palm oil, pepper, salt and crayfish. Cook until the both oil and the liquid are well blended. 4. Add fish if available and cook for another 3 minutes, stirring frequently. 5. Serve and garnish with sliced green pepper and fried fresh prawns. CHAPTER THREE MEAT, FISH AND EGGS Meat is generally the main item of a meal and is obtained from a variety of animals. Meats, inc1udiig fish, poultry and eggs are complete proteins. They also supply iron, phosphorus, potassium, sodium and magnesium. They are good sources of such vitamins as the B complex group, vitamin A and I. Beef is the most important meat used and the muscle fibres are the most desirable parts. There are certain organs and glands of the animals called variety meats that are used as delicacies in meals. Examples are liver, kidneys, heart, tongue, tripe (shaki), intestines, brains, tail, marrows etc. The age of animal, the type of feed and the amount of muscle greatly influence the quality of the meat when cooked. All meats should be well-cooked to make them tender, palatable and digestible, to destroy bacteria and to improve its appearance. All meats including poultry must be well cooked but over cooking and excessive heat makes them tough and dry. Whole chicken and turkey should be stuffed before cooking. Roasting, frying and braising are three general. methods of cooking meats. Other methods include broiling or grilling and stewing. Fish is also complete protein and is available in two major forms: fin fish and shell fish. The shell fish include shrimps, clam, crabs etc. Fish can be prepared by any of the above mentioned methods and should not be overcooked. Excessive heat can easily make fish t i and dry. CHICKEN GIZZARD KEBABS 450gs chicken gizzards 2 onions-cut in chunks 1 tsp curry Salt and pepper 2 tbsp melted margarine 5 wooden or metal shewers Method Clean and wash the gizzards and cut in halves. Season with salt, pepper and curry. Parboil them for about 10 minutes. Thread the cooked gizzards on small skewers or toothpicks with the onion chunks place in between the gizzards (3 gizzards pieces to 2 onion chunks). Brush with melted margarine and grill or bake over medium heat for 10-15 minutes. Frequently turn and brush with fat. Serve 8-10. Cooked beef chunks can be used instead of gizzard. CHICKEN NUGGETS 450g cooked chicken (minced) 4 slices of bread (crust removed) 1 tbsp margarine 1 tbsp flour

24 1 40m1 milk 1 chilli pepper, chopped 1 spring onion; finely chopped 1 tbsp chopped parsley Pinch salt 2 eggs Vegetable oil for deep frying Method Toast the bread and crush into breadcrumbs. Combine part of the breadcrumbs with the minced chicken and set aside. Melt the margarine in a flying pan and remove from heat. Stir in the flour and add the milk. Return to heat and bring to boil, stirring constantly. Stir in the chicken and breadcrumbs into the white sauce (milk and flour mixture). Add the chilli pepper, onion and parsley. Season with salt to taste. Remove from heat an allow to cool completely. With hands well flowered shape the cooled mixture into balls. Use a fork to turn the balls in the beaten egg or use pastry brush to coat with egg. Coat the egg washed balls with the remaining breadcrumbs and fry in deep frying pan. Cook until golden brand on all sides. Drain and serve with ketchup as appetizer. BRAISED CURRIED CHICKEN/TURKEY 2 thighs of chicken/turkey wing (cut up) 3 tsp curry 3 tbsp margarine/vegetable oil 1 seasoning

Method Stir and mix up curry powder, melted margarine and seasoning cube in a small bowl and set aside. Wash and allow cut-up chicken to drain off water. Season the chicken well and place in a sauce pot with 1 cup of water. Cook under low heat for about I V2 hours till cooked and lightly brown. Serve hot with braised rice. Note: The same method for braised beef can be used but add sliced (3) red pepper, 34 onion and 1 fresh tomato to the cut-up beef. Steam under low heat for 1 /2 hours till browned. CURRIED MACARONI Braised beef (cooked) 4 tbsp vegetable oil. 2 small onions sliced 1 stalk celery chopped 1 tsp salt 2 litres beef broth 1 package elbow macaroni 1 can green pees 1 tsp dried bay leaf crushed 2-3 curry powder 2 seasoning cubes or sachet mix.

Method 1. Prepare braised beefy chicken and set aside. 2. In a saucepan, place macaroni and cook as directed on package drain off. 3. In another saucepan, heat vegetable oil, onion slices celery and seasonings for2 minutes. 4. Stir in the chicken/beef broth and bring to boil Place cooked macaroni in the pot and stir in the braised beef/chicken. 5. Cover and cook for about 6-10 minutes. Remove from heat when macaroni is tender. 6. Stir in the drained peas and serve hot garnished with parsley leaves. SHRIMP KEBABS 300g large fresh shrimps salt and pepper to taste

25 2 large green pepper (cut in squares) 3 large firm tomato (in squares) 2 onion (cut in squares) 3 tbsp vegetable oil curry and thyme (optional)

Method Clean shrimps, removing the shells but leaving the details in place. Devin (remove the vein that contain sand) and wash well. Combine the shrimps and all other ingredients in a large bowl. Toss gently and alternatively arrange shrimp, green pepper, onions and tomatoes on short skewers. Brush oil on kebab, grill over medium flame for 45minutes it can also be fried in deep fat. Serve as appetizer or snacks for cock tail party. Serve 8. BEEF ROLLUPS 250grams ground beef or sausage 2tablesp. Chopped onion 1 teasp margarine lean beef

l teasp chopped garlic salt and pepper to taste 8-10 thin slices of liver \soft

Method 1. Combine onions, sausage or ground beef and margarine in a saucepan. Cook for 5-6 minutes. 2. Add salt, pepper and chopped garlic and cook for another 2 minutes longer. 3. Spread the ground beef/sausage mixture over lightly salted thin beef or liver slices. 4. Roll up the liver or beef slices as for sausage rolls and secure with tooth picks. 5. Grill over medium heat for 15-20 minutes or fry in hot deep fat. 6. When cooked brush with curry sauce and serve hot as appetizer or finger foods. Makes 8-10 serving. SAVOURY MEATBALLS 1kg ground beef 2 tbsp dried onion flakes 1-2 eggs 1 green pepper diced salt and pepper to taste tsp thyme maggi or soy sauce l tbsp bread crumbs

Method Combine all the ingredient in a bowl and mix up thoroughly. Shape into balls that look like the size of large walnuts. Place them in greased roasting or grilling pan. Bake or grill toothpicks into meat balls. Serve with white or yellow sauce as appetizer or without sauce as cocktail-item. SHRIMPS IN BATTER 1kg fresh shrimps (large size) (about 15-20 shrimps) tsp curry tsp salt oil for deep frying Method 1. Remove shell from shrimps, and devein, leaving the tail in place. 2. Wash well and season with curry and salt. Set aside for the seasoned shrimps to absorb flavours while batter is being prepared, following the directions below BATTER 150g flour or 1 egg 50m1 milk 1 tsp baking powder pinch salt pepper (optional)

26 Method 1. Combine all ingredients except egg. 2. Beat the egg and gradually mix up with flour. 3. Now dip each prepared shrimp into the batter and coat the shrimp generously, except the tail. 4. Put immediately into hot fat. Fry until golden brown. 5. Drain off fat and serve with ketchup as appetizer BUTTERFLY SHRIMPS kg large fresh shrimps 65g flour 1 tbsp corn starch Vegetable oil for deep frying. tsp baking powder 1-2 tbsp water 1 egg, well beaten

Method 1. Clean shrimps, remove shell and devein. Split shrimps down the back to about /2 inch to the tail. Flatten to give the butterfly shape. 2. Make a batter with the flour, corm starch, salt and baking powder in a bowl and gradually adding the beaten egg in l tbsp water if batter is stiff, add the remaining water. 3. Dip each shrimp into the pre-heated oil and cook until golden brown. Serve with sauce as an appetizer. FISH PUFFS 600g cooked fish 30g flour (2thsp) 1 medium onion chopped 1 green pepper chopped Veg. Oil for deep frying 2 eggs 2tsp soy sauce/ seasoning cube tsp curry salt and white pepper

Method 1. Flake the cooked fish very well, removing all bones. 2. Separate the egg whites and yolks. 3. Toss onions, beaten egg yolk and flaked fish., Add the seasonings and flour and beat well until mixture is creamy 4. Beat egg whites until foamy and stiff and fold in the fish mixtures. 5. Drop spoonfuls into baking dish or fry in hot fat until crisp, puffed and lightly browned. 6. Serve hot with ketchup or yellow sauce. Insert toothpicks into balls and serve as cocktail dish. Makes 20 balls. FISH IN BATTER (FRIED FISH) 6 fish fillet (makarel) 225g flour 2 eggs tsp white/black pepper Oil for flying 1 tsp baking powder Method Rinse the fish and keep to dry. Beat the eggs ma large bowl and add the fish one at a time turning well. Mix flour and seasonings in a large plastic bag. Place the egg coated pieces of fish into the bag and shake well to coat each piece of fish. Heat oil for frying in a large frying pan (about 2 inch deep) When oil is hot, add the flour coated pieces of fish and fry until dry. Drain the fried fish and serve garnished with celery leaves or parsley leaves. CRISPY BAKED CHICKEN l25grams bread crumbs / crack 1/4 tsp salt

27 tsp white pepper tsp curry 1 whole chicken (broiler) 1 seasoning cube 60 grams (4tbsp) melted margarine

Method 1. Wash and cut up chicken in to serving pieces or portions. Wash again and set aside to drain off water (parboil if broiler is not used). 2. Combine breadcrumbs or crushed cracker crumbs and other ingredients except the margarine. 3. Melt the margarine, coat the dry chicken pieces first in m e It e d margarine, then roll the chicken pieces in the bread crumbs mixture. 4. Grease a baking dishes or tray and place the coated chicken pieces in the lightly grease dish or pan. Bake for 50-55 minutes. CHICKEN/FISH FIESTA 500g broiler chicken/flaked cooked fish l25grams flour sifted 200ml vegetable oil 1 green pepper, chopped 2 whole tomatoes 25ograms cabbage, sliced 70 grams currants 1 tsp curry

1 large onion, sliced 1 tsp grated garlic tsp white pepper tsp salt mixed fruit tsp thyme 2 eggs

Method 1. Cut chicken into pieces. Cook and debone. Now cut the flesh into small strips or chunks. 2. Mix tsp salt, pepper and flour together. Coat the chicken pieces with the flour mixture. Deseed the tomatoes and dice them. 3. Heat the vegetable oil in a pan and cook the coated chicken in the hot oil till it is brown. Remove from heat and set 1. aside. 4. Drain off oil from the pan and stir-fry the onion, green paper, diced tomatoes, salt cabbage and the seasonings, stirring frequently. Remove immediately from hea and set aside. Grease a baking dish/pan. 5. Place some fried chicken pieces in a greased baking pan or dish. Beat the eggs and mix beaten eggs with the vegetable mixture and some currants. Pour the egg-vegetable mixture over the chicken and top with the remaining fried chicken pieces and currants. 6. 6. Place n pre-heated oven for 5 minutes or microwave oven for 5 minutes. Serve as snack. GRILLED CURRIED CHICKEN 50 g margarine melted 1 clove garlic, minced ginger 1 tsp curry powder l tsp salt 1 medium chicken-broiler 1 seasoning cube Method 1. Mix margarine, salt, maggi and curry in a bowl. Add garlic and ginger. 2. Clean the chicken very well and allow to drain. 3. Rub the margarine mixture over chicken parts. 4. Grill over medium heat for hours. Turning chicken frequently, basting with the curry and margarine mixture. Serve with rice dishes. Serve 4-6. Alternatively, chicken cut ups tan be seasoned and parboiled before grilling. SPICED CHICKEN 1 medium chicken 2 large onions sliced 2 small fresh pepper chopped l tsp thyme

28 5 cloves garlic minced 1 tsp ginger minced Chicken seasoning cubes tsp salt 3 large tomatoes sliced. 1 tsp all spice (optional) l tsp curry

Method 1. Combine spices in small mortar and pound. 2. Wash, cut chicken thoroughly and set aside for liquid to drain off (10 minutes). 3. Prepare the other ingredients. Put chicken parts in to a pot and some of the prepared spice. 4. parboil chicken for 15 minutes or until half cooked. 5. Remove from top cooker and arrange chicken in a greased baking tray, placing the skin up side down. 6. Toss with fat from chicken and the remaining ground spices. 7. Turn and baste the chicken frequently. Roast for 1 hour. Serve with rice and potato dishes. STUFFED ROAST CHICKEN (a) I whole chicken (broiler) (b) Stuffing Salt and pepper 1 onion sliced thinly or chapped 1 tsp margarine 1 tbsp melted margarine 4 tbsp hard cooked rice or bread crumb salt and white pepper Pinch of thyme and curry. 1 stalk chopped celery Method 1. Wash up chicken thoroughly, and dry. 2. Mix the melted margarine, salt and pepper. Rub some into the cavity of the chicken. 3. Combine all the stuffing ingredients, and mix thoroughly and stir fry for 2 minutes. 4. Stuff the cavity with the stuffing mixture. Secure cavity tightly with toothpick or tie legs with a string. 5. Rub the melted margarine mixture and curry over the outer surface of the chicken. Cross the legs and tic them together with a string, looping the string, tie the wings against the back. 6. Put in a greased baking dish and roast in oven for about 1 to hours. Baste frequently with melted margarine. 7. Before serving, remove tooth picks and strings. Garnish with tomato and onion slices arranged at the sides of the dish. CRISP FRIED CHICKEN (IN BATTER) 1 medium chicken 150g flour 1 tsp baking powder 1 tsp salt 8tbsp milk 1 large egg-well beaten seasoning as desired (curry, thyme, ginger) Method 1. Prepare raw chicken by cutting into serving sizes or pieces. Wash chicken and allow the chicken to drain off water. Parboil chicken and leave to cool if necessary. 2. Mix the remaining ingredients for batter. 3. Season the chicken and dip in batter. 4. Fry in deep until golden brown but not completely cooked. Remove and arrange into baking trays and roast in oven at 3500 for 25-35 minutes. CRISP FRIED FISH 8-10 market fish fillet 150grams salt and pepper seasoned flour

29 1 egg, slightly beaten 1 sachet fish seasoning 4 tbsp Dry breadcrumbs Vegetable oil for frying Chopped parsley leaves for garnishing Method 1. Remove any small bones from the fillet. Combine the seasoned flour and fish seasoning, mixing well. 2. Dredge the fillet lightly with the seasoned flour. Now dip each filler into the beaten egg to coat or use a pastry brush to brush the egg onto the fillets. 3. Coat the egg-washed fillets into the seasoned flour again. 4. Heat the vegetable oil in a large frying pan and fry the fillets on both sides until golden brown. Cook for about 3minutes on each side and drain before serving. Garnish with tomato wedges and serve with potatoes chips, ketchup and mixed vegetable side dish. GRILLED STUFFED FISH 1 whole fish with back bone and gills removed 2 tbsp melted margarine Salt, curry thyme, white pepper, seasoning cube. 1 onion, sliced Salt and seasoning cube Pinch thyme 1 tbsp margarine 1small pepper, chopped 1 stalk celery, chopped Method 1. Slice fish open and wash fish thoroughly and dry. 2. Combine all the ingredients for stuffing and toss them lightly over heat for 2 minutes. 3. Fill the cavity of the fish with stuffing. Secure the cavity with toothpick. Cut slits on the sides of the fish. 4. Baste the fish with melted margarine and seasonings. 5. Grill over medium direct heat in oven for 1 hours. Baste fish frequently and turn over to prevent sticking. Serve with rice pilaf. FISH BALLS IN SPAGHETTI SAUCE a) FISH BALLS 500g minced beef or cooked flaked fish 2 tbsp dried onion. 1 egg(beaten)

tsp thyme seasoning cube tbsp crushed cracker/bread crumbs green pepper-diced

Method 1. Combine all the ingredients in a bowl, mix up thoroughly and shape into balls looking like large walnuts. 2. Pour vegetable oil over them in a grilling dish and grill over direct heater or bake in the oven. Remove from heat when brown. B) SPAGHETTI SAUCE 3 tbsp vegetable oil 1 small onion tsp ginger (grated) 1 tsp garlic (grated) 4 firm tomato-cubed 1 tbsp flour Method 300m1 water/broth 1 tsp sugar (optional) 1 tbsp vinegar green pepper 1 small can tomato paste pepper and salt to taste

30 1. Mix the flour and water in a bowl and set aside. Put the garlic ginger, oil and onion in a sauce pot. Apply heat and cook briefly. 2. Add the green pepper, fresh chopped tomatoes and the paste, stirring well. Gradually add the vinegar to flour mixture and stir into the pot of sauce. Add the sugar and season with salt. seasoning cube and pepper. Cook for 3 minutes. 3. Serve over the grilled fish balls on cooked spaghetti. FRIED FISH PATI1ES 500g cooked flaked fish 2 tbsp corn starch 1 small onion-finely chopped salt to taste 1 tbsp grated carrot tsp curry 1 tsp grated fresh ginger 2 tbsp vegetable oil 1 egg white Method 1. Debone cooked fish completely and flake very well 2. Mix the fish together with onion, carrot, ginger, cornstarch, salt. curry and egg white. 3. Shape into small patties and fly in preheated vegetable oil. Brown on both sides. Turn down the heat and cover the frying pan and cook for5 minutes. Now allow patties to be properly cooked. 4. Serve with ketchup as filling for sandwich. CELERY STUFFED FISH 1 whole frozen cracker 1 fresh pepper, chopped 2-1 stales celery, chopped tsp curry onion, chopped tsp thyme 1 tsp fish seasoning 4 tbsp margarine (melted) 4tbsp bread crumbs or hard boiled rice. Method 1. Clean fish thoroughly, split through to remove the backbone and intestines plus gills. Wash very well and leave to dry (drain off water) 2. In a bowl, combine 1 tbsp melted margarine hard boiled rice, tsp seasoning onion, chopped pepper and celery. Add 2 tbsp water. 3. Make diagonal slits on each side of the fish and brush the margarine and seasoning mixture all over the cavity and external surfaces of the fish. 4. Place in a frying pan and steam for 2-3 minutes. Use as stuffing for the cavity of the fish. 5. Now mix remaining margarine, curry, thyme, and tsp fish seasoning. 6. Fill the cavity of the fish with the prepared stuffing. Lace with toot picks to secure the fish cavity. Baste fish again with remaining melted margarine. Place in a baking tray d grill or barbecue over direct heat for about hour. Turn occasionally prevent sticking. FRENCH FRIED EGGS 3 eggs Salt and pepper vegetable oil for deep frying

Method 1. Heat oil in a deep frying pan and carefully break the eggs n e by one into the fairly deep hot oil. 2. Shape each egg with the frying spoon so as to enclose the yn1k in crisply fried white. Remove from heat after 2 minutes. 3. Drain well and serve onto a flat dish. Sprinkle salt and pepper at the top. Garish with the tomato slices or chopped parsley. Serve with grilled sausage and toast for breakfast. BEEF GOULASH 1 kg tender beef (steak) 1 tsp grated garlic

31 2 large onions 2 tbsp margarine 1 bay leaf salt and pepper to taste 2 tbsp tomato paste 250m1 beef stock or water

Method 1. Cut beef into 1 inch cubes, wash well and cook in the margarine in heavy sauce pot till brown. 2. Add the onions and garlic and brown them lightly. 3. Transfer these into another stock pot and add the remaining ingredients. Stir well to get the beef and onion mixture to be evenly distributed. 4. Bring to boil, then turn down the heat very low and let the mixture simmer for about 1 hour or until meat is fork- tender. 5. Remove the bay leaf and serve over noodles (indomie, spaghetti). SAUSAGE ROUNDS 1 packet of beef sausages (10 pieces) Ketch-up Method Put sausage in a baking or grilling dish. Grill or bake at moderate heart till done (about 15 minutes). Turn frequently to prevent bursting or burning. When cooked, cut each sausages into four or five rounds each. 4. Insert tooth picks in each round and arrange them attractively in a patter. Dot with Ketchup if desired. Serve as hors doeuvres. Serves 10-15. FISH-RICE FINGERS IN TOMATO SAUCE l50g fish, cooked and flaked tsp salt 150g cooked rice 2 tbsp fish stock or water 1 egg, slightly beaten 4 tbsp fish stock or water 1 tablsp chopped onion medium gated onion ltbsp chopped parsley 2 tbsp / of green pepper chopped 1 tbsp flour tsp hot pepper and grated ginger can tomato puree salt to taste Veg oil for frying

Method1.End flaked end rice combined the egg chopped onion, parsley, flour, and salt, mixing well. Add blended fish mixture. 2.Form or mold in to small fingers or small balls and fry in hot oil until golden brown. Set aside. 3.Heat the margarine in another pan and fry grated onion and green pepper lightly. Add tomato puree, grated ginger, the fish stock and pepper. Simmer for 2-3 minutes. 4.Serve over the fish fingers or balls as appetizer.

BEEF -VEGETABLE CURRY SAUCE15g or 3 tsp margarine 1 carrot, pealed and diced 1 small onion, chopped 15g/1 tbsp flour/corn starch 450ml beef stock Cooked beef/ chicken, cubed 2tsp curry paste salt and pepper to taste 3 fresh scent peppers, sliced. 90g sliced green beans cooked 60g peas cooked oil for frying

Method 1. Heat, about 2 tbsp of the oil for frying and fry the beef until they arc browned on all sides. Set aside.

322. 3. 4. 5. Melt the margarine in a medium saucepan and add the onion and carrots. Cook slowly to soften. Sprinkle on the flour and cook till the margarine and onion are golden brown. Add the beef stock, salt, curry pepper and I seasoning cube, cook until thick. Now add the fried beef, cooked peas and beans and cook the sauce for 2 minutes, stirring constantly to prevent burning. 6. Serve over plain boiled rice or noodles. SHRIMPS COCKTAIL Lettuce leaves (one per person) 1 cup dressed and cooked shrimps 4 tbsp chopped celery 2tbsp mayonnaise tsp lemon juice 1 tsp ketchup pinch hot red pepper

Method 1. Chop the shrimps into cubes. 2. Combine all the ingredients, except the lettuce leaves, in a bowl. Stir in l tsp ketchup and mix well. 3. Make small nests of lettuce in cocktail glass or salad bowl and scoop the shrimp cocktail onto each. Top each with ketchup as sauce. Garnish with chopped parsley. GRILLED CHICKEN/TURKEY 2 chicken/turkey breasts tsp hot red pepper 3 tbsp vegetable oil 1 tsp grated garlic I tsp white pepper 1 tsp grated ginger 2 tsp chicken seasoning 1 tsp curry 1 small onion, grated 1 large tomato Salt Method Cut chicken into 6 serving pieces, wash and drain. Set aside. Place tomato and remaining ingredients except oil and salt in a food processor and blend well. Put the chicken pieces in a pot and pour the blended ingredients over the chicken. Add the seasonings, salt and oil. Toss very well and steam for about 30 minutes or marinate for about 1 hour. Place chicken in a grill pan including the marinade and cook chicken for about 10 minutes on each side, basting frequently. Grill each side till golden brown. Garnish with onion rings and tomato wedges. TOMATO AND PEPPER FRIED CHICKEN 1.5kg broiler chicken 4 tomatoes, seeded and diced 200g flour for dredging 1 green pepper, thinly sliced 6 tbsp vegetable oil 1 sweet red pepper, thinly sliced 5 tbsp margarine 1 fresh scent pepper, chopped 1 small onion, finely chopped 1 tsp thyme I tsp grated garlic 100ml chicken or beef stock I tsp grated ginger salt to taste.

Method1.Mix flour with salt and pepper. Set aside. Cut chicken into serving sizes and place in a sauce pan. Add salt and steam for 10 minutes. Remove from heat and leave to cool. 2.Prepare the onions, tomatoes, peppers and curry leaf. Set a side. Using the seasoned flour, coat the cooled chicken pieces lightly. Flake excess flour off. 3.Heat the oil in a large frying pan and when hot add the margarine. Add the chicken pieces and fry over moderate heat till brown. Push to one side of the pan. 4.Add the garlic, onion tomatoes and the other ingredients. Coo k until tomatoes are softened. 5.Remove chicken and sauce into a serving dish and sprinkle with chopped curry leaf to garnish as accomplishment to curried rice or potato chips.

CURRIED PORK STEW 500g lean pork (in 2inch cubes)

4 large tomatoes, diced

2tbsp vegetable oil 1 large onion (in 2 inch pieces) 1 large green pepper (in 2 inch cubes) 1 tsp curry powder 1 tsp grated ginger 1 bay leaf

333 tbsp tomato paste/puree 140m1 beef stock 1 tbsp vinegar salt and pepper to taste 1 seasoning cube 1 avocado pear, diced.

Method1.Cut pork into cubes, wash and leave to drain. Heat the oil in a frying pan and brown and pork in two batches. Remove to a plate. 2.Add more oil if necessary and onion, curry tomatoes and paste. Stirring in beef stock/water and vinegar and add bay leaf. 3.Bring the mixture to boil and add fried port. Cook slowly for about 20-30 minutes, covered. 4.When meat is completely cooked, remove the bay leaf and add green pepper. Season to taste. 5.Remove from heat and serve with plain boiled rice and sweet corn. Garnish with avocado dices tossed over the stew. Serve with cucumber salad in addition. EGGS Eggs are used; To provide protein in meals To thicken sauces To garnish prepared foods To serve as raising agents for sponge cakes To glaze pastry Eggs can be fried, scrambled, poached, prepared as omelettes and mainly served as breakfast and snack dishes. They are served in a variety of dishes that may be used for lunch, supper and deserts. SCRAMBLED EGGS 2 eggs 2 table sp milk/water 1 tabsp margarine Pinch of salt METHOD 1. Gently beat eggs, milk, pepper and salt together. 2. Melt margarine in a small frying pan. Heat the margarine and pour into mixture. 3. Allow to set briefly and then/stir slowly with fork to let the egg turn into large pieces or lumps. Cook for 1 minute longer. 4. Remove and place a plate. Chopped onion and green pepper can be added. Serve as the protein dish with buttered bread. Serve as a breakfast dish.

SHRIMP-SCRAMBLED EGG TOAST SANDWICH150g cooked shrimps 2 tbsp chopped onion 6 tbsp chopped cucumber 4 tbsp mayonnaise 2 tomatoes sliced into 6 2 eggs (scrambled)

Method1.Combine the onion cucumber, chopped shrimps/scrambled egg and mayonnaise in a bowled. Mix well, using a wooden spoon. 2.Spread between two slices of bread and top each with two tomato slices to obtain 4 sandwiches in all. 3.Cover each sandwich and toast in the oven or a sandwich bread toaster. Cut into bread triangles for appetizers/snack or serve as sandwich for breakfast dish.

SCRAMBLED EGGS WITH FISH1 tbsp melted margarine 1 cup flaked cooked fish (tuna or sardine) 6 eggs, beaten 1 tbsp water Salt and pepper to taste 1 green pepper, (chopped) 1 small onion, chopped 2 tbsp margarine 6 slices bread (toasted) 6 grilled sausages

34

Method1.Heat margarine in a frying pan. Drain the fish, bread into small pieces and saut in the margarine. Beat eggs very well, and add the onion and green pepper to the fish. 2.Add the 2 tbsp margarine and four beaten eggs over fish and stir slowly with wooden spoon or fork. When eggs are cooked, removed from heat. 3.Serve with buttered toasted bread with grilled sausage by scrambled eggs. FOLDED OMELETS 2 eggs Pinch of salt. 2 tbsp. Margarine/.veg. Oil

Method 1.Beat eggs and use a non-sticky fly pan or heat small margarine in frying pan. 2.Pour 1/3 of beaten eggs into center of frying pan and let spread to bottom of pan. Do not stir. 3.Let the underside get slightly brown then flip over for the other side to get brown. 4.Place flat on plate and fill with mixture of fried onion tomato and corned beef like pancakes. 5.Roll up the omelettes like crepes and garnish with tomato slice. 6.Serve with bread in a breakfast dish. Makes 3 omelette. Omelettes can be filled with jam or fried mixed vegetables. CORNED BEEF AND TOMATO OMELETTE 3 tbsp corned beef green pepper, seeded and diced a medium onion 2 fresh scent peppers, diced parsley to garish 3 tbsp margarine 1-2 tomato, seeded and diced 3 eggs, beaten Salt to taste Method 1. Portion the ingredients into three parts-one for each egg. Heat a medium/small frying pan and melt the margarine for portion. 2. Add a portion of the onion and green pepper and cook briefly to soften. 3. Mix the tomato and corned beef with one beaten egg, salt and scent pepper. 4. Pour into the pan with the onion and green pepper and stir gentle to mix all the ingredients. 5. Cook until the egg is set lightly brown use flat spoon to remove from heat. Repeat the same method of the remaining two eggs and other ingredients. 6. Garnish with parsley leaves or tomato wedges. FRIED EGGS 1 egg per person 2 tbsp margarine Method 1. Melt a little fat in a frying pan. 2. Break each washed egg directly into a saucer and slid into the slightly heated fat. This is carefully done for yoke to remain intact. 3. Season with salt or pepper sprinkle on the egg and cook gently without stirring until lightly set. Do not turn the egg. 4. Remove from -heat and serve half-cooked on a plate or flat dish. Garnish with fried tomato slices and serve as breakfast or topping on rice dishes.

35BRAISED BEEF 400g steak beef I medium onion 2 tbsp parsley chopped tsp salt tsp pepper 1 seasoning cube 500ml water 3 tbsp vegetable oil tsp thyme tsp curry tsp grated ginger

Method 1. Cut up the beef, wash properly and set aside. 2. Mix the beef, onion and the other ingredients in a bowl. 3. Heat oil in a sauce pot over medium heat. 4. Spread beef mixture all over the bottom of the pot. 5. 5 Cook until beef is brown. Turning frequently with wooden spatula for about 10-15 minutes. 6. Reduce heat, stir in the water Cover the pot and cook until beef is tender and water is almost absorbed. Serve with herb rice or oven jollof rice. CHICKEN AND RICE WITH CURRY SAUCE Cut-up broiler chicken 100g flour 2 tbsp soy sauce/maggi/meat seasoning 1 cup cooked peas 2 tsp grated ginger 3 cups cooked rice tsp pepper curry sauce 1 avocado pear (for garnishing) Method 1. Cut the boiler into serving pieces. Mix the meat seasoning or soy sauce, ginger and pepper into chicken. 2. Steam chicken for about 15 minutes, turning occasionally for seasoning to be absorbed. 3. Remove from heat, refrigerate to cook for about 1 hour, (marinating). 4. Heat the oil in a fry pan. Remove the chicken, reserving the marinade (extracts from the streamed chicken). Cook chicken in the hot oil till brown. 5. Mix the cooked rice, peas and the reserved marinade. Cover and cook for 5 minutes: Serve With curry sauce over chick en. Garnish rice with avocado pear slices. POACHED EGGS 4 fresh eggs 1 firm tomato tsp salt 1 tbsp white vinegar

Method 1. Boil water to a simmering temperature in a shallow frying pan. 2. Wash eggs very well and keep aside. 3. Add the white vinegar to the boiling to make the white more tender and prevent it from spreading when the egg is place in the simmering water. 4. Now carefully break the eggs one by one into a sauce and into the simmering water in separate position. 5. Simmer for approximately 2-3 minutes until lightly set. 6. Remove carefully from water using a perforated spoon sections for water to drain off. Sprinkle the salt on the poached eggs and garnish with tomato for water to drain off. Chapter Four CEREALS Cereals are basically important far their fibre, protein, B-vitamins, calories and iron content. They are a major source of protein in vegetarian diets. A significant component of cereal is starch. This accounts for the swelling that make place in cereal when these are cooked. Various types of cereals are available for use in meal preparation and they vary in their characteristics, taste, cooking times and yield. Maize, wheat oats and ride, are among the most commonly eaten cereals. Maize is worlds third most important cereal and popularly known as com. It is available in fresh or dried forms. It can be prepared as main dishes snacks or side dishes. Maize can be obtained in processed or ready to cook form. When using corn or maize, ensure that they are well shelled from the cob and that the kernels are bright

36and plumpy Com starch is available for use to thicken sauces and breakfast meals. Rice is available in regular and parboil forms. It is basically carbohydrate but has little protein and contains some amount of thiamine and mineral. It is the worlds second most important grain. Rice, like other cereals, increase about three times in volume during cooking because it has the ability to absorb moisture. In cooking rice one measure of regular rice requires about two and half measures of liquid. The parboiled variety requires more while the pre cooked type requires less liquid. The long grains are less likely to sick together during cooking than the short. A small amount of oil ( teasp oil to 3 cup of rice) added to the cooking water will prevent the rice from sticking, foaming and boiling over. Rice may be cooked in the oven or on surface cooker. Wheat is a major grain from which flour, breakfast cereals and pasta products are produced. Cereals and pasta products (Macaroni, spaghetti, and noodles) are processed and enriched and made ready-to- eat or partially cooked. MACARONI WITH CHILI 300g ground beef 1 large onion 1 large green pepper, chopped 4 fresh tomatoes chopped can kidney beans 4 fresh chili pepper sliced 1 tsp grated garlic 2-3 stalks celery or leeks 2 seasoning cubes 1 small can tomato puree 1 pack uncooked elbow macaroni 2-4 tsp groundred pepper tsp paprika 1 tsp salt 6 tbsp vegetable oil 1 tsp grated ginger tsp curry

Method 1. Cook macaroni, drain and set aside. Heat the oil in a sauce pan and stir beef and onion. Cook until beef and onion are brown. 2. Stir in tomatoes, beans and with the liquid and the remaining ingredients. Heat to boiling and reduce heat. 3. Stir in the cooked macaroni, cover the pot and simmer. Stir constantly till macaroni is tender about 5-10 minutes. Serve hot. FRIED RICE 2 cups uncooked long grain rice 2 cups chicken broth/stock 2 cups water. 4 tbsp. Marg./veg. Oil 2 tsp. salt 2 tsp. soy sauce 3 gloves garlic- minced 2 tsp. chopped ginger 3 large carrots-diced can cooked peas 1 large onion, sliced or chopped 4 green pepper-chopped 1 tsp. curly 1 tsp. thyme 2 seasoning cubes 200g liver-cooked, diced and fried 2 stalks celery

Assorted vegetable-diced and parboiled carrots, sliced cabbage, chopped green beans, sliced green tomatoes, chopped red pepper. Shrimps cleaned and parboiled. Method 1. Put the washed rice into a saucepan. 2. Add chicken broth, minced garlic, ginger and seasoning cube and let it be cooked but not soft or sticky. 3. When cooked, remove from heat and set aside. In a large, frying pan, put margarine or oil and onion slices and green pepper. Cook these lightly. Add cabbage, cooked peas and carrots, celery and remaining salt. Stir fry for 5 minutes. 4. Add the diced and fried liver, shrimps and rice alternately. 5. Add the soy sauce a little at a time, stirring constantly. 6. Stir fry for 5-6 minutes till all soy sauce is well distributed. 7. Rice should have pleasing colour with ass