Litmus Fitness Enterprises

YAM and GUNGO SOUP

Serves 6

Prep. 10 mins | Cook 50 mins

INGREDIENTS:

400g yams (peeled and cubed)

1 400g tin Pigeon Peas

2 Litres Water

2 Cloves Garlic (crushed)

2 stalks of Spring Onion

1 large Green Pepper

1 whole Scotch Bonnet or Chilli

3 sprigs of Thyme

6 whole Pimentos

METHOD:

1. Peel then chop the yams into medium sized chunks.

2. Finely chop the pimentos, garlic and onion.

3. Boil the peas and yams until almost cooked (about 20 minutes).

4. Add all other ingredients and simmer for about 30 minutes until
the broth thickens.

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CURRIED GREEN BANANAS

Serves 4

Prep 5 mins | Cooking 35 mins

INGREDIENTS:

5 Green Bananas

2 tablespoons Mustard Oil

1 large Onion (finely chopped)

1 teaspoon Tumeric

1 level teaspoon Chilli Powder

1 tablespoon minced Ginger

1 teaspoon Garam Masala

2 Cardamom Seeds (crushed)

225ml Water

225ml Plain Yoghurt

Scotch Bonnet Pepper to taste

METHOD:

1. Make an incision along the length of each banana. Add to boiling water and cook for about 15 minutes until the flesh can be easily pierced with a fork. Once cooked, remove the skins and slice into
2cm discs and set aside.

2. Heat the oil in a large saucepan, fry the onion and ginger for about 2–3 minutes then add the tumeric, chilli powder, cardamoms and fresh chillies.

Cook everything for about 1 minute.

3. Stir the banana into the onion and spice mixture and allow them to brown slightly. Now add the water, mix well, then cover and cook gently for 15 minutes. Finally stir in the yoghurt and garam masala and heat through gently for a further minute.

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BAIGAN CHOKA

Serves 4

Prep15 mins| Cook 20 mins

INGREDIENTS:

2 Large Aubergines

½ Medium Onion (chopped)

2 Cloves Garlic (minced)

2 Medium Tomatoes (chopped)

1 Teaspoon Curry Powder

Freshly Ground Black Pepper

Small Bunch Coriander (finely chopped)

METHOD:

1. Wash eggplant and make slits in it with a knife, then stuff the slits with the garlic and roast over a gas hob or grill until soft.

2. Slice in half, scrape out the pulp and mash with the remaining ingredients using a fork.

3. Gently cook in a non-stick frying pan for 5–7 minutes.

Serve in a roti or as a side dish to curried meat or fish.

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BLACK-EYED PEAS CURRY

Serves 4 | Prep 15 mins |Cooking 15 mins

INGREDIENTS:

1 large tin black-eyed peas

1 teaspoon olive oil

1 onion (finely sliced)

1 red pepper (finely diced)

1 scotch bonnet pepper

3 cloves garlic (minced)

2 teaspoons crushed ginger

2 curry leaves

2 teaspoons mild curry powder

2 stems of fresh thyme

3 large tomatoes (chopped)

1 tablespoon fresh coriander

4 tablespoons natural yoghurt

200ml water

METHOD:

1. Sweat the onions, pepper, garlic, ginger, curry powder in the olive oil for 5 minutes. Add the thyme and curry leaves and cook for a further 5 minutes.

2. Drain and rinse the black-eyed peas, add to the pan with the chopped tomato and water. Cover and let simmer for another
10 minutes.

3. Remove from the heat and stir in the yoghurt. Sprinkle with coriander and serve with grilled plantains, roti or rice.

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