Three Bean Stew

(Serves 4)

Broad beans, gungo peas (pigeon peas), and red peas (kidney beans) can be substituted with any three beans of your choice.

1½ cups canned broad beans
1½ cups canned gungo peas (pigeon peas)
1½ cups canned red peas (kidney beans)
10 ounces coconut milk
1 medium onion, chopped
2 scallions, chopped
2 cloves garlic, minced
1 sprig thyme
Salt to taste
Hot pepper
1 carrot, chopped

Place beans and coconut milk in a large pot. Add the remaining ingredients and cook 30 minutes over medium heat.

Ital Omelette

Ingredients:1/4 cup chickpea flour3/4 cup watersalt to tastepepper to taste1 onion1 or 2 potatoes (depends how hungry you are)1 broccoli stalk (or other vegetable; You can experiment)1 tsp olive oil

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

Radish greens sauce

3 bunches coarsely chopped radish greens (or other if not available)4 tbsp tomato puree (or other sub), or cider vinegar2 tsp. thyme1 cup water2 tbsp. veg oil1 tsp. smooth peanut butter1/4 onion thinly diced1 clove garlic, diced1 tsp. black pepperdash of crushed habanero1/4 chopped/crushed red pepper with seeds1/4 tsp. crushed cardamom1/4 tsp. allspiceMix all ingredient together and heat low until greens collapse. Add water if needed (but careful not too much!). Allow to cool after thouroughly heated w/greens readily collapsed, then bottle and refridgerate. Pour over rice, greens, or anything the I desire.

Irie salad

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

Ital soup

A substantial soup that will satisfy the largest of appetites; a true “Ital” feast which requires only fresh fruit juice to complete the meal.

Ingredients:1 lb (450 g) yam: ½ (225 g) sweet potato1 lb (450 g) pumpkin: 1 lb (450 g) callaloo½ small cabbage: ½ lb (225 g) carrots1 cho cho: 1 green pepper2 cloves garlic: 2 medium-sized tomatoes3 spring onions: 2 pts (1100 ml) water

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

Curry Bean Curd

(Serves 10)

Eden Foods, as well as other Asian companies, produce dried bean curd.

10-ounce package dried bean curd
2 medium onions, chopped
1 scallion, chopped
2 cloves garlic, minced
2 sprigs thyme
1 Tablespoon grated fresh ginger
Salt to taste
Half a Scotch bonnet pepper without seeds or ½ teaspoon cayenne pepper
3 Tablespoons vegetable oil
1 Tablespoon curry powder

Soak bean curd in warm water for 25-30 minutes. Once the bean curd becomes soft, pour the bean curd liquid away. Cut bean curd horizontally, then marinate in half the portion of the herbs and spices along with half the chopped onion and 2 Tablespoons water.

Sauté remaining onion, herbs and spices, then add bean curd, and allow it to warm for 5 minutes. Add curry powder at the last minute. Stir and serve.

Greens, lentils and sweet potato in coconut sauce

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

Plantain and coconut sauce

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

Ital Stew

Ingredients:2 C dried beans (any kind)2 medium Idaho potatoes1 C diced yellow yams2 medium sweet potatoes12 medium okra2 C fresh corn (cut kernels off cob)3 medium carrots3 stalks of scallions3 cloves fresh garlic1 small green Scotch bonnet (habanero) pepper3 C natural coconut milk1 T soya margarine7-12 pimento seeds (allspice)7-12 pimento seeds (allspice)3 pieces fresh thyme2 C whole wheat flourFresh cilantro (garnish) Directions:Soak beans in distilled water overnight to remove the gas. Chop garlic and thyme and dice remaining vegetables. Put beans to boil with scallions, pimento seeds, thyme, garlic, and pepper. Add coconut milk to boil along with beans until fully cooked, then add vegetables to the pot. Knead flour with a little water to make small dumplings (spinners). Add spinners to pot and boil until cooked. When stew starts to thicken, add soya margarine and simmer to flavor. Garnish with cilantro. Serve with brown rice and a salad.

Almond honey crisp

1 cup of whole almonds1/4 cup soya margarine1/3 to 1/2 cup of honey2 teaspoon unsweetened vanilla extractProcess the almonds in a blender for a few seconds to chop coarselyIn a bowl mix all the ingrediencePreheat owen to 375fPut in a cake pan and bake till golden brownCut into squares while still warm