You

Can Make It

In
Mozambique
A Cookbook for Peace Corps Volunteers
2016



ACKNOWLEDGMENTS



st
1 ed by Allison Steinmaus and Dawn Kebelman.
Additional recipes supplied by:
David Mish, Lori Weinstein, Katie Paulik, Liz Preston

2nd ed by Jessica Mae Griffin
Additional information and recipes supplied by:
Lily Olivier, Shannon McCray, Anita Contini, Joshua Sullivan-Pires, Laura Belazis,
Kebra Ward, Heather Stevenson

rd
3 ed by Carrie Grant Carnevale, Natalie Portman Cassell and Zachery Morris Scott
(aka, The Carolina Crew)
Additional recipes supplied by:
John Bates, Jill Johnson, Erica Lipschultz, Erin Schiefling

th
4 Ed by Beth Long (now with Table of Contents and Index!!)
Additional Recipes Supplied by: Daisy Duarte, Sterling Jarrett, Kelly Cannon, Cecilia
Romanyshyn, Alice Burt, Kevin Nguyen, Dillon Tyrell





This cookbook is a project of the Peer Support Network (PSN).





P.S. If you have any additional recipes that you would be willing to contribute to future editions of this
cookbook, please send them to the PCMO Corpo da Paz, C.P. 4398, Maputo, Mozambique

Contents
ACKNOWLEDGMENTS .............................................................................................................................................................. 2
Table of Contents ………………………………………………………………………………………………………………………………………………………………..3
Cooking Philosophy.................................................................................................................................................................. 7
Useful Equipment for Your Kitchen .......................................................................................................................... 8
Good things to buy in big cities................................................................................................................................. 8
Good things to ask for from the States..................................................................................................................... 9
Substitutions and Conversions............................................................................................................................................... 10
Kitchen Tips............................................................................................................................................................................ 11
General Aids........................................................................................................................................................................... 12
How To… ................................................................................................................................................................................ 12
How to...Boil an Egg ................................................................................................................................................ 12
How to...Cook Rice.................................................................................................................................................. 12
How to…Cook Xima................................................................................................................................................. 12
How to...Cook Potatoes .......................................................................................................................................... 12
How to...Cook Beans*............................................................................................................................................. 13
How to...Bake in an Oven-less Kitchen ................................................................................................................... 14
How to… Choose a Coconut.................................................................................................................................... 15
How to… Grow Sprouts........................................................................................................................................... 15
How to… light carvão .............................................................................................................................................. 15
Sources of Contamination in Your Kitchen ............................................................................................................. 15
Know what’s in your food ....................................................................................................................................... 16
Portuguese/English Glossary ................................................................................................................................................. 17
Herbs and Spices .................................................................................................................................................................... 18
Beverages............................................................................................................................................................................... 21
Eggnog……21 Mulled Wine……22
Zachery's Ginger Beer……21 Iced Tea……22
Friar Tuck's Hot Buttered Rum……21 Kahlua……22
Hot Cocoa……21 Lemonade……23
Hot Juice Toddy……22 Chibuto's Signature Sangria……23
Hot Spiced Cider……22 Jungle Juice……23
Snacks and Appetizers ........................................................................................................................................................... 24
Bruschetta……24 Popcorn……25
Corn Chips……24 Roasted Nuts……25
Deviled Eggs……24 Market Peanuts……25
Fried Xima……24 Honey Coated Popcorn and Peanuts……25
Honey Graham Crackers……24 At Home In-N-Out Animal Fries……26
Granola……25
Dips ........................................................................................................................................................................................ 26
All in One Dip……26 Hummus……27
Baba Ghanoush……26 Mexican Cheese Dip……27
Black Bean Dip……26 Roasted Garlic Paste……28
Black Bean Hummus……27 Spicy Peanut Dip……28
Couve Dip……27 Veggie Dip……28
Guacamole……27
Salsa ....................................................................................................................................................................................... 29
Basic Salsa……29 Catandican Mango Salsa……29
Pineapple Salsa……29 Tortilla/Pita Chips……29
Tomato-Orange Salsa……29
Soups...................................................................................................................................................................................... 30
Vegetable Chowder……30 Carrot and Coriander Soup……31
Corn Chowder……30 Bean Soup…..31

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Carrot and Onion Soup……31 Autumn Medley Stew……34
Greek Lemon Soup……31 Hearty Cabbage Soup……34
Veggie Stew……32 Gazpacho……35
Curry Lentil Soup……32 Beet and Watermelon Soup……35
Persian Lentil and Spinach Soup……32 Chicken and Dumpling Soup……35
Lentil Tomato Soup……32 Zucchini Soup……36
Jenny's Butternut Squash Soup……33 Mumbo Gumbo……36
French Onion Soup……33 Vegetable Stock……37
Hearty Pea Soup……33 Vegetable Soup……37
Potato Soup……33 Chicken Stock……37
Pumpkin Soup……34 Homemade Chicken Noodle Soup……37
Tomato Soup……34 Meat Stew……38
Salads ..................................................................................................................................................................................... 39
Asian Cabbage Salad………….39 Couscous Salad……….41
Cucumber Salad………….39 Curried Couscous Salad……….41
Lettuce Wraps………….39 Pasta Salad……….42
Coleslaw……….40 Potato Salad……….42
Carolina Slaw……….40 Egg Salad……….42
Tomato Salad……….40 Tuna Salad……….42
Simple Salad with Dressing……….40 Jon’s Decadent Sweet and Spicy Garden
Bean Salad……….40 Salad……….43
Lemon Lentil Salad……….41 Tuna Macaroni Salad……….43
Lentil Potato Salad……….41
Salad Dressings…………………………………………………………………………………………………………………………………………………………. 43
Chinese Dressing……….43 Basic Vinaigrette……….44
Honey Mustard……….43 Sweet Vinaigrette……….44
Russian Dressing……….43 Lime-Oil dressing……….44
Thousand Island Dressing……….44 Orange Dressing……….44
Italian Salad Dressing……….44 Honey Pineapple Dressing……….45
Sauces .................................................................................................................................................................................... 45
Coconut Cream……….45 Onion Brown Sauce……….48
Coconut Milk……….45 Sauce Parisian……….49
Peanut Milk……….45 Papaya Chutney……….49
Peanut Sauce……….45 Sweet Mango Chutney……….49
Coconut Peanut Curry Sauce……….46 Homemade Syrup……….49
1-2-3 BBQ Sauce……….46 Papaya Jam/Syrup……….49
Piri-Piri……….46 Mango Ginger Sauce……….49
Chili Sauce……….46 Mango or Papaya Spaghetti Sauce……….50
Hollandaise Sauce……….47 Basic White Sauce……….50
Ginger Barbecue Sauce……….47 Basil Pesto……….50
Ketchup……….47 Chickpea Pasta Sauce……….50
Sweet and Sour Sauce……….47 Couve Sauce……….51
Teriyaki Sauce……….47 Ultimate Tomato Sauce……….51
Sweet and Sour Sauce……….48 Neapolitana Sauce……….51
Easy Marinade……….48 Pizza Sauce……….51
Brown Gravy……….48 Cottage Cheese……….52
Country-style Gravy……….48 Yogurt……….52
Vegetables ............................................................................................................................................................................. 53
Baked Beans……53 Curried Carrots……56
Coconut Beans……53 Couve Potato Curry……56
Garlic String Beans……54 Couve Surprise……57
Lily’s Black Beans……54 Couve Greens……57
Beet and Orange Salad……54 Eggplant Curry……57
Baked Beets……54 Eggplant Parmesan……58
Sunshine Beets……54 Sweet, Sour, and Spicy Eggplant……58
Harvard Beets……55 Marinated Eggplant and Peppers……58
Carla’s Asian Cabbage……55 Pickled Eggplant……58
Spicy Cabbage……55 Ratatouille……58
Sweet and Sour Cabbage……55 Cucumber Cashew Curry……59
Sauerkraut……55 Cucumber Curry……59
Glazed Carrots……56 Tipsy Pickles……59

4

Nut balls with Tomato Sauce……60 Bursin……63
Nut Roast……60 Cinnamon Lentils……63
Spicy Okra……60 Kusherie……63
Basic Okra……60 Butternut Squash Lentil Daal……63
Mashed Potatoes……61 Meatless Shepherd’s Pie……64
Latkas……61 Balsamic Marinated……64
Spicy Potatoes……61 Vegetarian Chili……64
Potato/Sweet Potato/Pumpkin Curry……61 Stuffed Vegetables……64
Curried Pumpkin……62 Tandoori Vegetables……65
Squash and Chickpea Curry……62 Thai Stir Fry……65
Fried Green Tomatoes……62 Mandioca Burgers……65
Lemon Butter Zucchini Saute……62 Mediterranean Madness……65
Beet Greens……62 Falafel……66
Eggs ........................................................................................................................................................................................ 67
Zucchini Squares……67 Simple Omelet……68
Pepper and Couve Crustless Quiche……67 Potato and Egg Scramble……68
Frittata……67 Foo Yeung……68
Huevos Rancheros……68 Tortilla Espanola……68
Pasta ...................................................................................................................................................................................... 69
Homemade Noodles……69 Pasta Primavera……70
Lasagna Noodles……69 Couve/Matapa Ravioli……70
Baked Macaroni Casserole……69 Gnocchi……70
Rice ........................................................................................................................................................................................ 71
Coconut Rice……71 Fried Rice……72
Coconut Papaya Rice……71 Green Rice……72
Curried Rice……71 Spanish Rice……72
Curried Rice with Lentils……71 Sushi Rice……72
Curried Rice with Nuts……71
Meats ..................................................................................................................................................................................... 73
My Empregada’s Empanadas……73 Coconut Shrimp……76
Coconut Curry Chicken……73 Asian Fish……77
Chicken Curry……73 Buzi Fried Fish……77
Chicken Curry Take 2……74 Fish Casserole with Atchedo……77
Fried Chicken……74 Creamy Fish Stew……77
Chicken Gumbo……74 Tuna a la King……78
Chicken Quiche……74 Curry Tuna Casserole……78
Japanese-Style Chicken……74 Tuna Sheperd’s Pie……78
Galinha Pipoca (Popcorn Chicken)……75 Sardine Pasta Dish……78
Baked Chicken……75 Franks and Beans……78
Fanta-tastic Chicken……75 Stir-Fry……78
Goat Curry……75 Pork or Chicken Adobo……79
Goat Stew……75 Meatballs……79
Lemon Shrimp……76 Chinese Beef Steam Buns……79
Shrimp Scampi……76 Hamburger Gravy…80
Lemon Pepper Fried Prawns……76
Traditional Mozambican Dishes............................................................................................................................................. 80
Rissois……80 Chicken Zambeziana……83
Samosas……81 Coconut Fish Carril……83
Curried Black-Eyed Beans……81 Sweet Avocado……83
Feijoada……81 Sweet Cassava……83
Gorongosa Cheese……82 Sweet Toasted Cassava……83
Mafura With Sweet Potato……82 Rosquilhas……83
Matapa……82 Mafura Yogurt……84
Matapa Zambeziana……82 Mafura Milk……84
Breads .................................................................................................................................................................................... 85
French Toast……85 Buttermilk Biscuits……86
B-Stuffed French Toast……85 Rolled Biscuits……87
Crepes……85 Banana Bread……87
Pancakes……86 Banana Date Loaf……87
Corn Pancakes……86 Hearty Banana Bread……87
Popovers……86 Orange Honey Bread……87

5

Peanut Butter Bread…88 Bethany’s Pasties……90
Muffins……88 Beer Batter……91
Zucchini Bread……88 Southern Spoon Bread……91
Pumpkin Bread……89 Chipatis……91
Cheese and Herb Scones……89 Flat, Quick Kitcha……91
Croutons……89 Pooris……91
Stuffing……89 Fitfit……92
Cornbread……89 Tortillas……92
Southern Style Cornbread……90
Breads With Yeast:................................................................................................................................................................. 92
Basic Bagel……92 Anita’s Focaccia Bread……95
Egg Bagels……93 Sourdough Starter……95
English Muffins……93 Sourdough Bread……95
Bran and Honey Bread……93 Pizza Dough……95
Monkey Bread……93 Kitcha/Embasha……96
Cinnamon Rolls……94 Naan……96
Basic Bread……94 Challah……96
Desserts ................................................................................................................................................................................. 98
Applesauce……98 No Bake Cookies……104
Apple Crisp……98 No Bake Date Cookies……104
Aunt Moisha’s Apple Cake……98 Oatmeal Cookies……105
Banana Crumble……98 Peanut Butter Cookies……105
Caramel Banana Pie……99 Sugar Cookies……105
Zachery’s Bananas Foster……99 Amarula, Ricoffy, Milo Ice Cream……105
Lemon Squares……99 Avocado Ice Cream……105
Shambaugh Surprise……99 Pie Crust……106
Ambrosia……100 Apple Pie……106
Brownies……100 Banana Cream Pie……106
Butterscotch Brownies……100 Mince Pie……106
Basic Cake……100 Pumpkin Pie……107
Carrot Cake……101 Bread Pudding with Lemon Sauce……107
Pineapple Upside Down Cake……101 Vanilla Pudding……107
Coffee Cake……101 Sweet Potato Pudding……107
Chocolate Buttermilk Cake……102 Denver Chocolate Pudding……107
Golden Layer Cake……102 Baked Rice Pudding……108
Deep South Oatmeal Spice Cake……102 Coconut Rice Pudding……108
Avocado Cake with Dates……102 Churros……108
Butter Cookies……103 Crumb Crust……108
Mrs. Field’s Cookies……103 Vanilla Passion Fruit Drops……108
Erin’s Magic Cookie Bars……103 Fried Dough……109
Chocolate Peanut Cookies……103 Funnel Cake……109
Tollhouse Chocolate Chip Cookies……104 Eggless Edible Cookie Dough……109
Pumpkin Cookies……104 Black Bean Brownies……109
Icing:..................................................................................................................................................................................... 110
Coffee Mocha Frosting……110 Banana Icing……110
Fudge Frosting……110 Lemon Sugar Topping……110
Peanut Butter Frosting……110 Hot Fudge Sauce……111
Vanilla Icing……110

Cooking Philosophy

Cooking is like chemistry or algebra: things need to balance out! What are these things? They are the
quantities used in cooking with regard to flavor and consistency. When looking at a recipe, note the
foundation of the recipe – flour, protein, baking powder, liquids. These are the bases for your concoction.
Know the bases and know the basics – sweet, sour, spicy/hot, bland, subtle and consistency. Now, look at how
the recipe enhances flavor – sugar, salt, herbs and spices, and cheeses, for example. The ingredients listed are
suggestions from the author/creator of the recipe.
After you get the hang of cooking, you can begin to look at recipes and use the suggestions simply as
references to create your own version of the dish. You can also decipher if you really need an ingredient or
not. Many times you can do without something (i.e. Parmesan cheese, capers, dills, wine or vanilla) because
the recipe uses the ingredients merely for flavor. Usually this flavor can be substituted, and you can find a
general listing of substitution in this cookbook.
You can balance all recipes to your own taste and preference. If you like chewy cookies, you will learn that
the chewiness comes from more fats and liquids. Conversely, adding more solids (flour) will make the same
cookie recipe more cake-like. Therefore, in any unbalanced recipe, there are always ways to remedy your dish
for optimal flavor and favorable end results.
These concepts can be summarized by:
COOKING RULE #1: BE FLEXIBLE – thereby, CREATIVE
COOKING RULE #2: There is no substitute for PRACTICE and EXPERIENCE. As with life, every situation is
different and has varying solutions. Patters can make judgment easier. Experience can help generalize
concepts.
COOKING RULE #3: LET YOUR OWN TASTE BE YOUR GUIDE. Let your experience lend you to define, and
thereby refine, your own personal tastes for optimal personal pleasure.

COOKING RULE #4: DON’T BE AFRAID – Know beforehand that you will try and fail and absolutely ruin
some dishes. But, you will, in the process, learn a thing or two so that you will never make that same mistake
again. And, if you persist, you will succeed.
Is this whole thing sounding a little like preparing for your experience in Peace Corps? It should…

Useful Equipment for Your Kitchen

A large pot to boil water in or bake

Measuring Cups for measuring
Frying pan best is the silver simple pan. More 'non stick' than the foreign imports
Sharp knife makes life much easier
Plastic Cutting Board saves your table
Small and Large Strainer good for tea or French fries
(can be made from Nido can, punch holes with a nail but be careful to keep clean,
which can sometimes be difficult to do in Nido can)
Grater good for lemon peel, carrots, potatoes, bread
(i.e. Nut Roast) ( you can punch holes in a tin with nails)
Spatula makes pancakes easier
Hot Pad saves those fingers
Empty Tins good for baking (i.e. Muffins)
(tuna, tomato paste
etc.)
Baking tin good for baking (i.e. Lasagna)
Pilao/ Peneira good for Mozambican cooking, and storing fresh fruit and vegetables
Teapot/ chaleira a must
Small Towels or cloths for wrapping up bread, cleaning messes
Peeler Makes your life easier
Rolling pin you can use an old wine or beer bottle or small pilador
Tupperware Keeps the bugs out (Get Tupperware with lids that actually close. Many are of
poor quality and don’t shut well.)

Good things to buy in big cities

Baking soda- it’s sold in Maputo and other larger cities. Hard to find anywhere else
Wasabi- packs a big punch. Look in Asian stores in big cities (i.e. Beira)
Cheese
• Cheesy pasta sauce packets- can be used instead of cheese in some recipes
• Laughing Cow cheese- doesn’t need to be refrigerated
SPICES- they make the difference between bland and bomb meals.
Chocolate chips
Maple syrup
Fruits and vegetables out of season
Salad Dressing and Pre-Made Sauces (BBQ, Ketchup, Peri-Peri, Soy sauce, etc)
Lasagna noodles (or other pasta noodles you’re craving)
Oreos, Chips Ahoy!, and Ritz Crackers
Cooking Equipment
Tofu
Non-instant ground coffee

8


Good things to ask for from the States
If you have family/ friends back home who are just itching to send you care packages, the following are some
great things to ask for:

• Cheese Products
o Parmesan cheese- doesn’t need to be refrigerated until opening
o Macaroni and cheese powder
o EZ-Cheese
• SPICES
o Fajita/ Taco seasoning, Creole seasoning, Old Bay, crushed red pepper, cilantro, black pepper,
Mrs. Dash, and any other fancy combination spices…
• Gelatin
o Makes firmer Jell-o squares. Also, it may make Jell-o sans refrigerator easier.
• Salad dressing mix
• Pre-ground Coffee
• Ziploc sandwich and freezer bags
• Cream of tartar or Baking Soda (both can be found here)
• Snacks
o American style beef jerky
o Seaweed- if you love sushi, seaweed is super-light and easy to mail.
o Pecans, Almonds, Trail Mix
o American candy
! great to use as a thank you/ reward (in the classroom)
• Salsa, BBQ Sauce, Buffalo Sauce, etc.
• Thin, plastic cutting boards
o Super light and long-lasting. Also, you could use a plastic place mat, though they’re not as
durable.

Substitutions and Conversions

U.S. to Metric Metric to U.S. Cooking Measurement
Equivalents
Capacity Capacity 16 tbsp = 1 cup
1/5 tsp = 1 ml 1 milliliters = 1/5 tsp 12 tbsp = 3/4 cup
1 tsp = 5 ml 5 ml = 1 tsp 10 tbsp + 2 tsp = 2/3 cup
1 tbsp = 15 ml 15 ml = 1 tbsp 8 tbsp = 1/2 cup
1 fluid oz. = 30 ml 30 ml = 1 fluid oz. 6 tbsp = 3/8 cup
1/5 cup = 50 ml 100 ml = 3.4 fluid oz. 5 tbsp + 1 tsp = 1/3 cup
1 cup = 240 ml 240 ml = 1 cup 4 tbsp = 1/4 cup
2 cups (1 pint) = 470 ml 1 liter = 34 fluid oz. 2 tbsp = 1/8 cup
4 cups (1 quart) = .95 liter 1 liter = 4.2 cups 2 tbsp + 2 tsp = 1/6 cup
4 quarts (1 gal.) = 3.8 1 liter = 2.1 pints 1 tbsp = 1/16 cup
liters 1 liter = 1.06 quarts 2 cups = 1 pint
1 liter = .26 gallon 2 pints = 1 quart
Weight Weight 3 tsp = 1 tbsp
1 oz. = 28 grams 1 g = .035 oz 48 tsp = 1 cup
1 pound = 454 grams 100 g = 3.5 oz
500 g = 1.10 lbs
1 kg = 2.205 lbs
1 kg = 35 oz.

Amount Amount
Butter/Margarine 1/2 cup 7 Tbs. oil
Buttermilk 2 cups 2 cups milk and 2 Tbs. vinegar (let sit 5 minutes)
Baking Powder 1 tsp ¼ tsp baking soda OR 1/3 tsp baking soda plus 1/3 cream of tartar
Baking Soda 1 tsp 4 tsp baking powder
Brown Sugar 1 cup 1 cup white sugar plus 2 Tbs. honey
Chocolate 1 square 3 Tbs. cocoa powder plus 1 Tbsp butter or oil
Cornstarch 2 Tbsp flour and a little water to make a paste for thickening sauces
Honey 1 cup 1 ¼ cup sugar plus ¼ cup water
Flour all 1 cup plus 2 TBS. cake flour
purpose
Flour self rising 1 cup all-purpose flour plus ¼ tsp salt and 1 ½ tsp baking powder
Lime juice 1 tsp. 1/2 tsp. Vinegar
Milk 1 cup 1/2 cup evaporated milk plus 1/2 cup water OR 4 TBS. powdered milk plus
1 cup water
Milk (sour) 1 cup Add 1 TBS. vinegar or lime juice to 1 cup luke-warm milk. Let stand for 5
minutes.
Sour Cream 1 cup 1 cup thick milk made with large quantities of powdered milk plus 1 TBS.
vinegar or lemon juice
Cream 1 cup 1/3 cup butter plus 1/3 cup milk. For desserts try 1/2 can of sweetened
condensed milk thinned out with regular milk. For ream soups try 1 cup
evaporated milk
Egg 1 Add 1/4 tsp. baking powder and 2 TBS. more liquid than the recipe calls for
OR 2 TBS. custard powder with 2 1/2 TBS. water OR ½ large banana

10


Kitchen Tips

Baking powder:
• Leavening agent. Must be kept airtight container to remain active. If you have kept a tin around for
months and months, test for potency by dissolving 1 tsp. in 1/4 cup hot water. If it doesn't foam and
bubble in a few seconds, replace it.
Baking soda:
• Make sure you buy in capital can be difficult to find in smaller areas and very helpful in cooking.
Leavening agent which must be mixed with something acidic like yogurt, sour milk or citrus juice to
produce gases to make a batter rise. As soon as this kind of batter is mixed; it should be set to bake. If
you substitute it for baking powder make sure there is something acidic in the recipe; sour it by adding
vinegar to the milk. If you have cream of tartar, substitute 1/2 tsp. cream of tartar plus 1/4 tsp. baking
soda for 1 tsp. baking powder.
Beans:
• Presoak dried beans. Put beans in a pot with 4 times as much water. Let stand overnight.
• A teaspoon of ginger added before cooking beans helps reduce gas produced in the stomach.
• Pinching off skins is a long process but makes beans more digestible.
• When cooking try not to stir too often as they can become mushy.
Cream:
• Try using evaporated milk in place of cream (for non-sweet dishes) as much as possible. It gives a deep,
rich flavor with much less butterfat. Remember though, EVAPORATED MILK not sweetened condensed
milk. This is also difficult to find in rural areas
Eggs:
• To test the freshness of an egg: Place eggs in a bowl of water. If eggs float, they're bad. Crack eggs into
a cup in case they may be bad. If you see tiny embryos, just remove them.
• Add salt to boiling eggs; this prevents them from cracking.
• To make it easier to peel boil eggs, immerse eggs in cold water immediately after boiling.
• Sometimes boiled egg yolks are grayish in color. They are fine, they’ve just been overcooked.
Flour:
• Market flour is cheap but may have bugs and worms. To get them out, use a flour sifter or shake
through a fine strainer.
• When making cakes with heavy flour add half the amount of milk to make up for the heaviness of the
flour. Otherwise cakes won't rise much.
• If flour smells stale, sometimes baking it for 10-15 minutes in a warm oven helps.
• To thicken gravy or sauce, measure flour and water and mix it until it is blended well and then add into
the boiling water.
Fruits:
• Papaya skins are good meat tenderizers. Wrap the meat in the skins a 1/2 hour before cooking.
• Drain coconut milk, then heat coconut in oven for 1/2 hour and it's easier to remove the meat from
the shell. Use a potato peeler to remove the brown skin.
• To obtain a little fruit juice for making jam or jelly, cover parings with water and cook until soft. Use
strained juice for making jelly.
• Rub hands with lemon or just lemon leaves to remove vegetable stains or weird smells.


Meats and fish:
• To make fish firm and white, add a little lemon juice to the water while boiling.

11

• Meat or chicken may be floured easily by placing it in a paper bag with seasoned flour shaking well.
• For easier handling, rinse hands with cold water before shaping meat or fish.
• Never buy fish that smells like fish, has sunken eyes or is soft to the touch.
• Dull knives cause more accidents than sharp ones, so invest in a good knife sharpener.
• Buy a plastic cutting board for use with meats – don’t use a wooden one because the bacteria can get
trapped in the wood.
Oil:
• To rid of excess oil in soup, for a few minutes drop in a peeled potato
• To avoid boil-over while cooking pasta, add one tbsp oil to the water.
Rice:
• Rinse your rice before cooking it to remove indigestible extra starches.
• Needs several washings and a good eye to pick out the pebbles.
• For fluffier, whiter rice add a bit of lemon juice or vinegar while cooking.
• If rice burns, sprinkle a little vinegar on top and cover again for a few minutes. This takes out the
burned taste. To get rocks out, use 2 containers and enough water to cover the rice twice over. Swish
the water and rice around in the first container and then pour rice into second container. Little by
little, transferring the water back and forth. When you get to the last of the rice either dump it out or
pick the rocks out one by one. Repeat twice if necessary.
Salt:
• Place a few grains of rice in a salt shaker to absorb moisture.
• To prevent grease from splashing from the frying pan; sprinkle a little salt in the pan.
• To decrease the taste of salt in soup, add a little sugar.
• To decrease salt taste on vegetables add lemon juice.
Sugar:
• To get ants out of sugar, spread it on a flat pan and place it in the hot sun for 10-15 minutes.
• Place 1/2 a piece of bread or an apple in a box of brown sugar to absorb moisture. Sugar will shake
free when poured.
Vegetables:
• To peel tomatoes, place in boiling water for 2 minutes; remove and plunge into cold water. The skins
should slip off easily.
• Do not store any foods made with tomato sauce in aluminum pots; the acidity corrodes the pots
quickly.
• To crisp slightly wilted vegetables, add 1 1/2 – 2 teaspoons vinegar with cold water.
• Prevent tears while cutting onions cutting the onions in a dish of water, if this is difficult just washing
the onion and having a decent amount of water on it helps.
• A potato will bake faster with a fork stuck in it
• To keep potato skins soft and tender, grease the skins with butter or oil before putting in the oven.
• To keep potatoes and other veggies fresh for weeks, bury them in moist sand or place them in a water-
proof container in a water jug
• An opened can of tomato paste can be kept a long time if covered with a layer of coarse salt or oil.
• Garlic is easier to peel if you smash it first with the broad side of a big kitchen knife.
• To prevent vegetables from spoiling in the refrigerator, line the bottom drawers with old newspapers
to suck away excess moisture.
• Sprinkle lemon juice over fruits and vegetables prevent browning.
• For vegetable soups, it helps to saute or roast vegetables before adding them. This makes their flavors
more intense.
• Add nuts to salads and side dishes for extra protein.

General:

12

• The #1 Rule in Cooking: You can always add, but you cannot take away. When dealing with spices or
liquids, add slowly at first then taste to see if you want to add more.
• When making a piecrust, try to handle the crust as little as possible. The warmth of hands can make
the dough tough.
• Use twice as many fresh herbs as dried herbs.
• To clean food encrusted pans, fill with water and boil for fifteen minutes.
• Jell-O will set without a fridge in 1 1/2 days if you reduce liquid to 1 1/4 cups.
• Add herbs in last 15 minutes of cooking for stronger flavor.
• Keep a can of ashes or sand handy for scouring pads. It’s like a homemade brillo pad.

General Aids

Shoe Polish Polish shoes with the inside of a banana peel
Fabric Softener Add 1 cup white vinegar OR 1/4 cup baking soda to the final rinse
General Surface Cleaner Vinegar, salt and water
Boric Acid Roach Repellent Make a dough. Roll into balls. Dry. Put where the critters can eat them.
Deodorant Put baking soda on a damp cloth. Wash skin. Dab on some vanilla
extract.

How To…

How to...Boil an Egg

If your eggs are straight from the chicken via the neighbors, clean your egg. Then add water to a small
saucepan and bring to a boil. Once boiling, place the eggs in the water, so that they are covered. You want
enough water to cover the eggs when placed in the pan but not too much to spill over when boiling. Boil for
about ten minutes if you want hard-boiled eggs, four minutes if you want soft-boiled eggs.

How to...Cook Rice

Steamed rice: Bring two cups water and a pinch of salt to a boil. Add one cup white rice and stir, reducing
heat to low. Put a tight fitting lid on the pot for 20 minutes. After 20 minutes, lift the lid and you should see
dimples in the rice surface, and all water should be evaporated. Fluff with a fork and serve. Always remember
that you want twice as much water as rice!

How to…Cook Xima

Start by boiling the water. Remember the amount of water you add to the pot will determine the amount
of flour added, so start off with less if there are only two of you eating this. When the water is boiling, add
about 1 cup of the milho flour. Stir the mixture, using a wooden spoon, to keep the flour from clumping. Re-
cover the pan and let that boil for 5 minutes. Next add the majority of the milho flour. This amount depends
on the amount of water you have boiled. You want to want to pour in enough to have a fairly thick
consistency, almost like grits. But there should still be a small amount of water in the mixture so you can stir.
Stir well and re-cover the pan, as now it should start to “spit” at you. Cook for about 5 more minutes stirring
vigorously until the xima is much drier and take it off the stove. To serve, wet the wooden spoon and scoop
out portions.

How to...Cook Potatoes

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While you have the option of peeling your potatoes, you will lose vitamins by doing so. Therefore, we
recommend that you refrain from peeling and wash and scrub them thoroughly. Soaking in bleach water helps
too.
Baked potatoes: Scrub and wash your potatoes well. Poke them once with a fork. Wrap them in a layer of
aluminum foil and bake on medium heat for about one hour. Can be baked with butter and spices also.
Boiled potatoes: Wash and quarter the potatoes. Place them in a pot filled with cold water. Bring the
water to boil and cook the potatoes 10-15 minutes, or until they can easily be stabbed with a fork. (Smaller
pieces will cook faster, larger ones will take longer.) Drain and serve.
Mashed potatoes: Follow the instructions for boiling potatoes, but let them cook a little bit longer. You
want the potatoes to break apart easily. Drain and return the potatoes to the pot. With a masher, or a fork,
begin to mash the potatoes. You may add butter at this stage, a little milk and/or cream, as well as salt and
pepper. Start with a little, then keep adding to get the desired consistency.

How to...Cook Beans*

First, wash your beans in cold water. Second, if possible, soak your beans overnight prior to cooking them.
They triple in size so make sure to add plenty of water. (Lentils don’t need to be soaked.) Third, look at the
following chart:

Type of beans Cups of Cooking time Yield
(1 cup) water (cups)

Black beans 8 1 ½ hours 4

Chick peas 6 2 ½ - 3 4
hours

White beans 7 1 hour 4

Kidney beans 6 1 hour 4

Lentils 6 35 minutes 4 ½

Pinto beans 6 1 ½ hours 4

Small beans 6 1 hour 3

* These times are for pre-soaked beans. If you’re not the pre-soaking type, cooking time and water needed
to cook them in will increase a lot.

How to...Bake in an Oven-less Kitchen

If you are dreaming of chocolate chip cookies or homemade bread, but do not have an oven, here is the
solution! You can bake almost anything, from pizza to cakes, in a makeshift oven called a Dutch oven.
Here's what you'll need:
• A large pot.
• A smaller pot or metal bowl to serve as a baking dish. This must fit inside the larger pot, leaving room
to close it as well as for the heat to surround the dish.

14

• Any stove or well made fire with consistent heat.
• Sand, small rocks, or small, empty, tomato paste cans (3) to elevate the smaller baking pan so that the
heat flows all around.

Here's what you do:
Place the sand, rocks, or cans in the large pot. Place large pot covered, over the heat (preheating your oven).
After about 5 minutes place baking dish into the large pot. Viola!!!! You're baking!!!! Note that it will take
some trial and error to find the right temperature and cooking time. Check progress of baking by frequently
lifting the lid slightly to peek at your dish.
Tips:
• Check baking frequently, especially the first few times using this method.
• Once you figure out correct flame height, baking times and other tricks for a particular recipe,
write it down for next time.
• Tight lids keep the heat in better, prevent longer baking times and thus, dried out baked products.
Weights can be placed on top of the lid to ensure that heats stays in.
• Keep this pot just for baking, if possible.
• The heavier pot, the better. Thin, aluminum pots tend to warp and will not last as long.

How to… Choose a Coconut

The best way to choose a coconut is to pick it up and shake it. Never shake a baby! Shake the coconut and
listen to the sound the milk makes inside. The more ripened and sweet the coconut is, the thicker the milk will
be. Therefore, you should listen for a more viscous sound when you are shaking, and not the sound of milk
that sounds like only water sloshing around.

How to… Grow Sprouts

Sprouts are ridiculously easy to grow and are high in protein, vitamins and minerals. They are yummy in
omelets, salads, soups, sandwiches, and stir-fry. Any type of seed grain or bean (market beans, peas, lentils,
alfalfa, cress) can be sprouted and ready to eat in 3-5 days.

Just soak for 6-10 hours, drain, spread on a moist towel and rinse twice daily, draining well each time.

How to… light carvão

• Burn several thicknesses of paper/cardboard below the carvão and then fan with a pot lid
• Split bamboo and make a teepee inside of the carvão
• pour a small amount of petroleum
• rub a plastic bag and light in the carvão

Sources of Contamination in Your Kitchen

Water Cholera, hepatitis, bacillary dysentery, amoebic dysentery
and typhoid
Flies, cockroaches and other Amoebic dysentery, hepatitis, worms, typhoid fever, and
insects bacillary dysentery
Unwashed hands Same as above
Undercooked food Worms, tuberculosis, and intestinal infections
Raw fruits and veggies Amoebic dysentery, hepatitis, and worms
Raw milk Tuberculosis, hepatitis, bacillary dysentery
Raw meat Worms, bacillary dysentery, hepatitis

15

Know what’s in your food
Vitamin or Where can I find it? What Happens if I’m Deficient??
Mineral
Vitamin A Whole milk, cheese, eggs, liver, butter, Dry inflamed eyes, sties, night blindness,
dark green veggies, yellow and orange brittle fingernails
veggies and fruit, tomatoes, and
fortified margarine.
Vitamin C Citrus fruits, juices, tomatoes, raw Anemia, easy bruising, blood doesn’t clot,
cabbage, potatoes, green peppers. poor digestion, painful, swollen joints
Vitamin D Egg yolk, whole milk, butter, fish liver Bone deformity, muscle spasms, muscle
oils, and being in the sun. numbness
Vitamin B-1 Organ meat (especially liver & heart); Decreased mental alertness, memory loss,
(thiamin) milk, eggs, dried beans, whole grains, emotional instability
fish, peanut butter, beets, nuts, and
leafy greens.
Vitamin B-2 Milk (whole or skim), liver and other Fatigue, eye grittiness, scaling nose, mouth
(riboflavin) organ meats, cheese, egg yolks, fish,
leafy greens, whole grains, and nuts
Vitamin B-3 Yeast, liver, peanuts, wheat germ, Headaches, irritation, depression, mouth
(Niacin) poultry, tuna, milk, brown rice sores, bad breath
Vitamin B-6 Milk, eggs, bananas, walnuts, peanuts, Increased urination, skin cracks, stomach
leafy greens, carrots cramps
Vitamin K Green leafy vegetables, yogurt, Can’t absorb nutrients, poor blood clotting
soybean oil
Magnesium Green vegetables, wheat germ, Mental disorientation, muscle tremors, heart
apples, soybeans disease
Calcium Milk, cheese, green veggies (small Fragile bones, joint pain, muscle cramps
amount)
Phosphorus Milk, cheese, fish, poultry, eggs, corn, Weak teeth and bones, arthritis
beans, cereal grains
Iron Liver, lean red meat, green veggies, Iron deficiency, anemia, decreased energy
peas














16


Portuguese/English Glossary
Vegetables Fruits
onion cebola orange laranja
garlic alho banana banana
tomato tomate lemon/lime limão
cabbage repolho guava goiaba
potato batata mango manga
chili pepper piri piri papaya Papaia
carrot cenora grapes uvas
spinach espinafre watermelon melancia
lettuce alface grapefruit toranja
eggplant beringela pineapple Ananás/abacaxi
pumpkin abóbora apple maçã
zucchini abobrinha passion fruit maracuja
Cassava leaves folhas de mandioca raisins uva seca/passas
green beans feijão verde avocado Pera Abacate
cauliflower couve-flor coconut Coco
beet root beterraba pear Pera maça
Herbs/Spices Drinks
cinnamon canela tea chá
cloves cravo coffee café
Nutmeg Noz-moscada wine vinho
ginger gengibre milk leite
basil manjericão water água
cumin cumin soft drink refresco
parsley salsa mineral water água mineral
chili pepper piri piri beer cerveja
curry Raja/ caril smoothie (juice) sumo
salt sal cappuccino café com leite
cilantro coentro local beer nipa
bouillon caldo
Starches Liquids
bread pão oil oleo
sweet bread/cake bolo butter manteiga
pasta massa; esparguete honey mel
biscuits/cookies bolachas tomato paste tomate purée
vinegar vinagre
Olive oil Azeite (de azeitona)
Meat, Eggs & Cheese Beans & Grains
chicken galinha or frango lentils lentilhas
goat (meat) cabrito beans feijao
sheep ovelha chick peas grao de bico
fish peixe peanuts amendoim
beef bife; carne de vaca corn Macaroca/milho
pork carne de porco flour farinha de trigo
cheese queijo rice arroz
yoghurt yogurte corn flour farinha de milho
black-eyed bean butter bean feijao manteiga

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Herbs and Spices

Anise Culinary uses: Seeds used in tiny amounts add flavor to rye bread, biscuits, and cookies.
Medicinal uses: Infusion of seeds: drink to relieve gas; a good nightcap.
Basil Culinary uses: Leaves are good for adding flavor. Pounded with garlic it makes a nice sauce.
Basil is one of the best herbs to add to tomatoes and eggs, mushrooms, and pasta dishes. It
has a strong flavor and until this is fully appreciated it should be used sparingly. The flavor of
the leaves tends to increase when they are cooked. Fresh leaves are good in green salads and
in oil and vinegar dressings. Add to melted butter sauce for grilled or broiled fish.
Medicinal uses: Infuse fresh leaves and drink as a mild laxative, good for travel.
Bay Leaf Culinary uses: Leaves add great flavor in stews, sauces, soups, pates, stuffing, beans, and in
fish dishes. Add a bay leaf to water when poaching fish; use leaf in marinades.
Medicinal uses: Infuse leaves and drink for indigestion and headache.
Cumin Cumin is a spice herb grown for its seeds only, which is strongly aromatic and has a strong
warm taste. It is used in Indian ands Middle Eastern cooking. It is also used in the spicy dishes
associated with Mexican cooking.
Culinary uses: Seeds combine well with coriander to flavor veggies and curries. A good
seasoning for meat casseroles, lentil soup, and beans. Use the whole seed in the water when
cooking cabbage or kidney beans. Sprinkle freshly ground seed over savory rice just before
serving. Add the whole or ground seed when making pickles or chutneys.
Cilantro Used in Mexican food. Cilantro is good as a garnish on garlic bread and salads.
Curry Good with meats, beans, vegetables and rice. Adds a Middle Eastern/Indian flavor to foods.
Dill Culinary uses: Excellent with fish, chicken, rabbit, veal, salads, and potatoes. Dill leaves can be
added to butter or white cream sauce that is great with fish or chicken. Add chopped leaves to
green or raw veggies especially cucumbers. Blends with cream or cottage cheese for
sandwiches. The seeds can be ground or used whole in stews, herb butter, bean soups, and for
making dill pickles.
Medicinal uses: Infuse the seeds for a soothing nighttime drink. Give to babies for hiccups or to
induce sleep. From early times it has been taken for indigestion and stomach upsets and as a
tranquilizer. You can chew the seed to sweeten your breath.
Fennel Culinary uses: Fennel is well known as the "fish herb". Seeds or leaves give an excellent flavor
when added to the water for poached or boiled fish. Leaves can be added to salads as well as
raw and cooked veggies. Try finely chopped leaves sprinkled over buttered new potatoes. Use
whole or ground seeds to flavor bread, soups , and sweet pickles.

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Medicinal uses: Infused leaves make a good treatment for inflamed or tired eyes. Warm fennel
tea is a diuretic and a mild laxative. Good for menstrual cramps if taken regularly.
Garlic Garlic improves the flavor of so many dishes that it is almost indispensable to good cooking.
Garlic is so strong and pungent that it should only be used sparingly. A trace of flavor can make
all the difference to the dish as a whole.
Culinary uses: Use the whole clove in meat stews, veggie dishes, and soups. Remove when
cooking is complete. Use a cut clove to rub around the bowl for a green salad. Add to
homemade mayonnaise. Make garlic butter, bread, or sauce.
Medicinal uses: The clove is a good blood purifier and aids tremendously in fighting off colds.
Use liberally in food or eat the raw cloves. Crushed in hot milk, garlic aids in digestion and
relieves rheumatism.
Ginger This is another indispensable herb and is used to flavor a variety of dishes. Egyptians used
it to make a gingerbread confection in the time of the Pharaohs.
Culinary uses: Ginger root adds piquancy to meat and fish dishes. It is also excellent when used
in Asian cooking. Makes a great sauce for noodles, broccoli, and cucumbers.
Medicinal uses: Ground ginger root is another blood purifier and helps to cure colds when
made into tea. It is also said to be effective in relieving gastritis.
Mint Culinary uses: Can be used to flavor fruit salads, summer drinks, teas, and sherbets. Use for
peppermint syrup.
Medicinal uses: Infuse the leaves and drink hot as a tonic for indigestion. Peppermint oil can
be applied to sprains, bruises, and toothaches.
Cosmetic uses: Mint leaves can be used in a facial steam to clear your complexion.
Oregano Culinary uses: Very pungent. Use in stews, tomato dishes, eggs, pizza and try them chopped
and in salads.
Parsley Culinary uses: The amount of parsley to use in savory dishes is a matter of taste but as a
general rule it can be added generously. Chopped leaves can go into green salads, soups,
sauces, and cooked veggies. Deep fry parsley in oil until crisp and serve as an accompaniment
to fish. Add parsley to dishes that contain garlic to soften the flavor.
Medicinal uses: Hot parsley is a tonic and a diuretic. It is believed to help those who suffer
from rheumatism and is if use to swimmers as it helps remove excess fluid from body tissues.
Chew parsley to sweeten your breath.
Rosemary Culinary uses: In the kitchen, rosemary with lamb is an old favorite but it can be added to
other meat dishes and fish dishes such as halibut. Try with eggs and cheese, in biscuits, jams
and jellies.
Medicinal uses: It is good for the digestion and stimulates the circulation.
Cosmetic uses: As a hair rinse it strengthens and deepens the color of dark hair.
Sage Culinary uses: Sage is most often used with roast pork but is also good with duck and sprinkled
on meat stews. Chopped fresh leaves can be added sparingly to green salads, cream cheese
spreads, tomato dishes, and to the stuffing for stuffed onion. Try sage in fruit drinks, wine, and
cider cups.
Medicinal uses: Use as a gargle for a sore throat, to bring out sweating in fever, chills. Use as
an eye wash. Make an infusion of sage for a tonic and drink it hot.
Tarragon Culinary uses: Tarragon leaves give an excellent flavor to green and raw veggie salads. Make
tarragon vinegar by steeping the fresh herb in white wine vinegar. Use it when making French
dressing. Tarragon can be added to roast meats, poultry dishes, and fish. It is delicious in light
buttery sauces to serve with mild flavored veggies.
Thyme Culinary uses: The fragrant leaves of thyme are an essential ingredient in bouquet garnish, the
seasoning poesy used in all good cooking. Thyme has a fairly strong flavor and needs to be
added with care to meats, fish, soups, stews, and herb sauces. Try finely chopped fresh leaves
on potato puree, glazed carrots and other vegetables.

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Medicinal uses: A cup of hot thyme tea sweetened with honey taken at bedtime will promote
sleep.
Cosmetic uses: Thyme ointment is good for spots and pimples.

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Beverages

Eggnog
4 egg yolks, beaten 4 tablespoons brandy (can substitute Tipo
2 cups milk Tinto Rum)
1/3 cup sugar ½ packet vanilla
1 cup whipping cream nutmeg, for garnish
In a large saucepan, combine the egg yolks, milk and sugar. Cook and stir over low heat until the mixture coats
a metal spoon. Remove from heat. Place the pan in a sink or bowl of COLD water, and stir for 2 minutes. Stir in
whipping cream, alcohol, and vanilla. Cover and chill 4-24 hours. Serve sprinkled with nutmeg. Yields 2-3
servings.

Zachery’s Ginger Beer

1.5 liter water bottle Juice from one lemon or orange (depending on
1 ginger root preference)
½ - 1 cup brown or white sugar (or can Tea strainer or cheese cloth
substitute with some honey to taste) Funnel (helpful but not necessary)
1/8 teaspoon yeast
Make sure water bottle is rinsed and clean. Peel and grate ginger and place in bottle with sugar and citrus
juice. Pour hot water in bottle, leaving about 2 inches from the top. Cover and shake vigorously and let steep
until liquid is barely warm. Add yeast and seal tightly. Put in a warm place for 24-36 hours. Open carefully and
strain out ginger. Return liquid to bottle and refrigerate.

Friar Tuck’s Hot Buttered Rum

1 lb dark brown sugar 1 tsp ground cinnamon
½ lb salted butter 1 tsp ground cloves
1 tsp ground nutmeg 750 ml Tipo Tinto Rum
Put all batter ingredients (everything but the rum) until the mixture turns creamy. Scoop the mixture into a
plastic container, and refrigerate. It will keep for many months in the refrigerator, even though it contains
butter. To make the drinks, fill a coffee mug half full of boiling water to heat it, then pour it out. Put one
spoonful of the butter mixture in the mug, then fill it half full of boiling water and top with rum. Mix and enjoy.

Hot Cocoa
2 tablespoons cocoa powder 1 ¾ cups milk
2 tablespoons sugar
Combine cocoa and sugar; add 2 teaspoons cold milk to make a paste. Add remaining milk and heat slowly,
being careful not to boil. Yields 1 serving.
Note: For a hot mocha, just add a few granules of instant coffee to your cup of hot cocoa.

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Hot Juice Toddy

1 mug non-citrus fruit juice* slice or orange or lemon (optional)
dash of cinnamon or clove
Over a low heat bring juice and spices to a low boil. Remove from heat and enjoy from a mug with a slice of
citrus. This is a nice alternative to hot tea and less heavy than hot chocolate. To notch it up, add a shot of
vodka or brandy. Yields 1 serving.
*Cherry, apple/black currant and mixed berry are good options.

Hot Spiced Cider

1 liter apple juice 1 fresh orange, sliced
2 cinnamon sticks (or 1 teaspoon cinnamon) 1/3 cup sugar
3 cloves (or 1 teaspoon cloves)
Mix all ingredients except orange slices in a saucepan. Simmer for 10 minutes. Serve with orange slices. Yields
6-8 servings.

Hot Spiced Wine (Mulled Wine)

1 bottle sweet red or white wine ¼ teaspoon nutmeg
1 tablespoon or 1 stick cinnamon orange slices
4 whole cloves
Add the spices to the wine and slowly warm in a covered pot over a low heat. Add a slice of orange or other
citrus and serve warm. Yields 4 servings.

Iced Tea
2 tea bags of your choice ¼ cup sugar
1.4 L cold water 1 sliced lemon
0.1 L hot water
Steep tea bags in 100 ml of hot water for 5 minutes. Add steeped tea to the cold water. Add sugar and stir
until sugar is completely dissolved. Add sliced lemon and tea bags for more flavor. Try different tea
flavors for a variety of teas. Add choice liquor for a hard iced tea...delish on those hot summer days with
friends!

Kahlua
4 cups water 1 Tbsp vanilla
1 ½ tablespoons instant coffee 1 ½ cups vodka
1 ½ cups sugar
Bring water, sugar and coffee to a boil in a saucepan. Simmer slowly for 2-3 hours. The first hour, it only needs
to be stirred every 30-45 minutes. The last hour it needs to be stirred every 10 minutes or so. Mixture should
turn very dark and syrupy. Take off heat and let cool. Add the vanilla and vodka (and a little brandy if you have
it), then pour into container and store in the refrigerator. Yields 8-10 servings.
**To make a White Russian, combine 2 parts kahlua, 2 parts milk and 1 part vodka. Garnish with ice.

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Lassi
1 cup yogurt Pinch salt
2 cups cold water 2 tbsp lemon juice
4 tbsp sugar
Put all ingredients into a sealed container and shake/blend until nice and frothy. Serve chilled.

Lemonade
½ cup lemon juice ½ cup sugar
3 cups water
Combine all ingredients and place in the refrigerator. Serve cold with a slice of lemon. Yields 4 cups.

Chibuto's Signature Sangria numa Bacia

(1) 5 L jug of cheap red wine apples
(1) Bottle of brandy oranges/tangerines
1 kg sugar juice
optional: sprite

Mix wine and brandy. Add sugar and stir until completely dissolved.
Add fruit slices for more authentic sangria. To make a spritzer, add sprite. Juice will lighten the bitterness of
the wine. Nothing tastes as good as something made in a bacia you use for everyday
purposes!

Jungle Juice, submitted by Daisy Duarte, Moz 24

3 Liters of Sprite
1 Liter of Vodka (or any light liquor)
1 packet of “just add water” juice-mango and tropical are recommended
500 mL of pre-made juice (any flavor)

Mix liquor, juice, and sprite, then slowly mix in juice powder until it reaches your preferred taste!

23



Snacks and Appetizers

Bruschetta
1 tomato, chopped lemon juice
1 onion, chopped fresh bread, sliced
2-3 cloves garlic, chopped 2 tbsp. Olive oil
salt and pepper to taste cilantro (optional)
Heat oil over medium heat in a pan. Add bread to toast. Flip occasionally to soak up olive oil. In separate
bowl, combine vegetables and spices. Once bread is well toasted, remove from heat, top with veggies and
serve warm.

Corn Chips
1 cup polenta 2 tbsp. Butter
1 cup flour 1/2 cup water
1 tsp. Salt
Combine all ingredients. Knead with hands, adding more flour if needed. Roll out and cut into triangular
pieces. Fry in oil.

Deviled Eggs
5 eggs, hard-boiled 1 onion, finely chopped, optional
3 tbsp. Mayonnaise salt and pepper to taste
1 tsp. Mustard
Cut the egg in half. Remove yolk. Mash yolks and all other ingredients. Spoon yolk mixture into egg white
halves. Sprinkle with paprika.
Variations: Add: Worcestershire sauce, chopped cilantro, basil, parsley, and chives

Fried Xima
Pre-cooked xima (see How To section) Oil
Mold freshly made xima into patties, like large flat, hash brown patties. Pour a small layer of oil in frying pan
and place the patties on high heat. Flip when sides are light brown.

Honey Graham Crackers

2 cups flour 1/4 cup oil
1/3 cup wheat flour 3 TBS. cold water
1/3 cup brown sugar 1 tsp. Salt
1/2 cup non-fridge margarine 1 tsp. baking soda
1/4 cup honey
Combine all ingredients until well blended. Roll out on a lightly greased pan. Score, prick, and bake for 8-10
minutes. Cut apart while hot. Cool.

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Granola
1 small box of Jungle Oats 1 tbsp. Vanilla
1/4 cup margarine or butter 2 tbsp. Cinnamon
1/2 cup sugar (more or less to taste 1/2 cup raisins
Melt butter, sugar and vanilla on low heat. Pour mixture over oats. Bake for 25 minutes, rotating the heat of
coils if in a Dutch oven. Stir every 5 minutes. If in a frying pan, add oats to wet ingredients and continually stir.
In the end, add cinnamon and raisins. Eat with milk or add to cooked jungle oats for a crunchy addition.

Popcorn
1 cup Popcorn salt
2-3 Tbsp oil butter (margarine)
Pop the popcorn using oil. When popped set aside. In a pan, melt butter. Add salt.
Variations:
- cinnamon and brown sugar - Mexican seasoning, cumin and chili powder
- Parmesan, garlic and oregano - a few pinches of cayenne pepper
- freshly grated cheese -butter and crushed garlic
- add sugar and salt for Kettle Corn - onion and garlic powder
- curry powder - garlic and herb

Roasted Nuts
Oil Nuts
Salt
Soak nuts in water. Remove from water. Put in a frying pan and heat. When hot, add a little oil, (enough to
coat) and salt. You can also add curry and other spices if wanted. Shake the pan so everything is coated until
hard and crunchy. When the skin easily comes off they are done.

Market Peanuts
Peanuts Salt
Water sand
Soak peanuts in water about 2 hours (red-skinned peanuts are the best). Remove from water. Sprinkle with
salt and dry in the sun. When completely dry, roast in a dry frying pan with sand on medium heat. Sift out
sand.

Honey Coated Popcorn and Peanuts

1 cup uncooked Popcorn 3-4 Tbs. honey
2-3 Tbsp oil 1-2 Tbs. sugar
1 cup peanuts

Pop the popcorn. Set aside.
In a pan, heat 2 Tbs. Margarine or oil. Add honey and sugar. Cook until melted and bubbling (about 3-4
minutes). Add peanuts to the honey mixture to coat. Then pour honey mixture with peanuts over the
popcorn. Mix thoroughly. Sprinkle with sugar and salt.

25


At home In-N-Out Animal Fries, submitted by Daisy Duarte, Moz 24
1 Tbsp vegetable oil, plus 1 quart for frying 1 Tbsp plus 1 tsp sweet pickle relish
1 yellow onion, diced ½ tsp yellow mustard
¾ tsp salt ½ tsp white vinegar
3 large potatoes, cut into fries ¼ tsp sugar
1/3 cup mayonnaise 2 slices cheese (Parmalot is okay)
2 Tbsp ketchup
Heat 1 Tbsp oil in a large skillet over medium-low heat. Add onion and salt, cover, and cook, stirring
occasionally until soft (about 30 minutes). If the onions brown too quickly, reduce the heat to low. Uncover,
increase the heat and continue to cook, stirring often until caramelized (about 8 minutes). Add ½ cup water to
the pan. Simmer, stirring, until the water evaporates. Transfer to a bowl and set aside.

Preheat 1 quart vegetable oil in a pot. Fry potatoes until deep gold and very crispy (you want them a bit
overcooked).

While the fries cook, mix together mayonnaise, ketchup, relish, mustard, vinegar, and sugar. Set aside.

Drain and plate the hot fries and place cheese directly over fries, top with caramelized onions, and a generous
amount of sauce!

Dips

All in One Dip

1 cup plain yogurt cheese, shredded
1 Tbsp lime juice or vinegar curry powder
scallion tops, chopped piri piri
green pepper, diced
Combine the ingredients in a bowl and serve with potato chips, French fries, or vegetables.

Baba Ghanoush (Eggplant Spread)

2 medium eggplants salt
3 garlic cloves, chopped olive oil
1/4 cup tahini chopped parsley
juice of 1 lemon
Roast the eggplant over an open flame and then peel it. Pilar it with the garlic and tahini. Season with lemon
juice and salt to taste. Mound the puree in a bowl and make a depression in the top with the back of a spoon.
Pour olive oil into the hollow and sprinkle with parsley.

Black Bean Dip

6 cups black beans Piri-Piri to taste
3 bunches of cilantro Lime juice
½ cup of garlic Salt and pepper
3 cups fresh tomato salsa



26


Pilar cilantro and garlic then add them to the beans. Mash all together. Add salsa, piri-piri, lime, salt and
pepper. May serve warm or cold.

Black Beam Hummus

1 can black beans 1tsp. chili powder or curry powder
3 cloves garlic, mashed ¼ cup minced onion
Lemon juice 1tsp. peanut butter
1tsp. cumin Cucumber
Mash all ingredients. Serve. Good on naan bread.

Couve dip
Onion, chopped Water
Garlic, minced Cheese
Tomato, chopped Seasonings (piri-piri, crushed red pepper, hot
Couve leaves, chopped sauce, garlic)
Salt (regular or seasoned)
Sautee onion and garlic. Add tomato after onion is slightly brown. Cook for a few minutes and then add
chopped couve leaves, salt, and a little water. Cover with lid, stirring occasionally. When the couve is almost
cooked, add cheese or cheese substitute. Stir until melted and of desired consistency. Great with crackers,
toasted bread, and pita chips.
Variations: For a spicy dip, use a chili cheese, or you can add piri-piri/ hot sauce/ crushed red pepper.
Laughing Cow cheese is okay to use and does not need to be refrigerated. (Note: it does not melt easily,
so you may need to cook it for a little while longer.) Also, you can use a couple packets of a cheesy pasta
sauce and milk instead of cheese.

Guacamole
1 large avocado or 2 mediums 3-4 cloves garlic, chopped
1 onions, chopped lemon juice
3 tomatoes, chopped salt, piri-piri, cumin, coriander, cilantro
Mash avocado. Add all other ingredients, stir and serve. Avocados are blander here so be careful with the
amount of garlic you add.

Hummus
Chickpeas, canned or dried Optional:
Garlic, mashed Spring onion
Lemon juice Cucumber
Salt and pepper Coriander
Tahini sauce* Parsley
Olive oil
If chickpeas are dried, soak overnight and cook for several hours. Mash chickpeas and then add all ingredients.
Serve.
*If tahini is not available, substitute with peanut flour or sesame seeds (anything with a nutty flavor)

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Mexican Cheese Dip/Sauce
1 jar of processed cheese spread cilantro, chopped
2 tomatoes, chopped oil
2 onions, chopped cumin,
3-4 garlic cloves, chopped coriander
piri-piri, chopped
Sauté onions and garlic until translucent. Add tomatoes, piri-piri, cilantro, cumin, and coriander until it cooks
down. Add cheese and cook for 2 minutes.

Roasted Garlic Paste

Bulb of garlic Butter
Olive oil Salt
Put olive oil over garlic. Place in pan and bake for one hour. Remove skins of garlic and mix with butter and
salt.

Spicy Peanut Dip

1 cup peanut butter 2-3 garlic cloves, chopped
1 Tbs. Sugar 1/2 tsp. ground cumin
3 tbsp. lemon juice salt to taste
1 cup tomatoes, chopped 1 tsp. Piri piri (optional)
1-2 green chilies, chopped 1/2 cup peanuts (optional
1 large onion, chopped
Mash all ingredients together in a bowl. Taste and add more salt, piri piri or lemon juice if desired.

Veggie Dip
2 cups plain yogurt lemon juice
2 cups mayonnaise garlic
curry powder to taste
Combine ingredients and season to taste with herbs. OR Season 2 cups of yogurt with salt, lime juice and
pepper; add cup whipping cream and serve in avocado halves.

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Salsa

Salsa
6 tomatoes, seeded and chopped salt
3 medium onions, chopped cilantro, chopped
2 green peppers, chopped (optional) Lemon or lime juice
1 chili pepper, chopped Cumin, Mexican seasoning
2-3 cloves garlic, chopped
Combine all ingredients in a bowl. Add salt and spices to taste. Add lemon juice to taste. Let stand 2-3 hours
for flavors to blend.

Pineapple Salsa, submitted by Cecelia Romanyshyn, Moz 25

5 large chunks of pineapple, diced 1 small green pepper (optional)
1/4 onion, diced salt and pepper to taste
3-4 tomatoes, seeded and chopped Red pepper flakes or hot sauce to taste
1-2 cloves garlic
Combine all ingredients in a bowl. Stir and mix well. If desired, add jalapeno to spice it up.

Tomato-Orange Salsa
3 ripe tomatoes, chopped 2 Tbs. lemon juice
1 medium onion, chopped 1/2 tsp. ground cumin
1/2-1 fresh green chili, chopped 1/2 tsp. ground coriander
2 tsp. grated orange peel salt to taste
1 orange, sectioned and seeded with sections
cut in half
Combine all ingredients in a bowl. Let sit for at least one hour for flavors to blend.

Catandican Mango Salsa

Ripe mangos, smashed with a few TBSP sugar Onions, chopped
Tomatoes, chopped Salt
Green peppers, chopped Lemon/ lime juice (optional)
Cut up and smash mangos. Add sugar and let sit for ~20 minutes. Add vegetables, salt, and lime juice to taste.
The mixture of vegetables and sweet mango is absolutely delightful!

Tortilla or Pita chips

Follow the tortilla or pita recipe (you can find these in the breads section—the pita bread is found under
Naan). Spread a little oil on top (and any desired seasonings—salt, for example) and either lightly fry in a pan
or bake. Doesn’t exactly produce American quality chips, but they’re better than nothin’!

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Soups

Bread bowl (a great way to have your pão and eat it too!)
Cut the top off of a large bread roll, and spoon out most of the bread inside. If possible, toast until brown.
Add soup.

Vegetable Chowder
1/2 cup rice, uncooked 1/2 cup finely cut celery
3 chicken bouillon cubes 4-5 diced tomatoes
5 cup water 2 tsp. Salt
1/2 cup diced carrots 1/8 tsp. Pepper
1 cup diced potatoes 1 cup
1 minced onion
Combine in kettle all ingredients. Bring to boil and simmer 45 minutes. When ready to serve, add milk. Heat
almost to boiling and serve immediately.

Corn Chowder
2 potatoes, diced 5 heaping spoonfuls of powdered milk
1 onion, chopped 1 bay leaf
4-5 cloves garlic, minced 1 can corn
1 chicken stock thyme



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pepper oil
paprika 1 liter of water
Sauté onion and garlic in oil until soft. Add half liter of water, chicken stock, bay leaf, spices, potatoes, and
corn. Simmer until the potatoes are soft. Add remaining water and powdered milk. Mix and simmer for ten
minutes.

Carrot and Coriander Soup

1/2 kilo of carrots 2 tsp. of coriander seeds
1/2 - 3/4 pint of stock 1 tsp. of ground coriander
1 onion 3 cloves of garlic
1 potato
Fry the onion, add the garlic and fry for a minute. Add the ground coriander and the seeds (crush them as you
put them in (between your fingers). Add the potato and carrots and mix well. Add the stock and yeast extract.
Boil until everything is soft. Blend/mash the mixture.

Bean Soup
1 cup mixed beans (raw) precooked with an 1 potato, cleaned and dried (not peeled)
onion and vegetable or chicken stock or 1 Tbsp a handful of string beans (or peas or whatever you
oil can find)
1 small onion, chopped 3 -4 tomatoes, mashed
1 Tbsp oil use whatever spices you have
2 cloves garlic, minced
Heat the oil in a pot. Add onion, cook till they begin to turn clear. Add garlic and cook another few minutes.
Add potato and beans/peas, and water to cover. Boil and then turn down heat and cook approx. 20 minutes.
Add beans and their liquid plus another 1/2 cup or so. Cook 20-25 minutes. Salt and pepper to taste. Good
spices:-Cumin, paprika, thyme, coriander, salt and pepper.

Carrot and Onion Soup

3 Tbsp margarine pinch tarragon
6-8 medium carrots, grated ½ cup rice (uncooked)
1-2 medium onions, minced 4 cups water or stock
1 tsp. salt 1 1/4 cups hot milk
Heat margarine in a heavy pot and gently sauté carrots, onions, salt and tarragon for about 5 minutes. Add
rice and stir into mixture. Add water or stock and cook until rice is very well done, about 45 minutes. (At this
point, I puree half the soup in a blender, but this is optional of course.) Return soup to the pot and add hot
milk to your preferred consistency. Do not let it boil. Keep hot until serving time.

Greek Lemon Soup

3 cups water 2 eggs
1 cube chicken stock 2-3 tbsp. Lemon juice
3/4 cup cooked rice
Boil water with chicken cube. Add rice. In large bowl, beat the eggs and lemon juice. Gradually pour egg
mixture into hot but not boiling soup. Stir constantly.

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Veggie Stew
Olive oil 3-5 diced tomatoes
1 onion, sliced 1 tbsp tomato paste
2 carrots, sliced 2 tbsp cilantro (if available)
1 turnip, sliced Water
2 cup sliced zucchini Salt, pepper, cumin
1 can chickpeas
Sauté onion in olive oil. Add carrots turnips, and zucchini with some water. Add tomato paste, canned
tomatoes, cumin, cilantro, salt and pepper and simmer until veggies soften. Add can of chickpeas at the end.
Adjust spices if necessary. Wonderful on couscous, can be served with rice or pasta.

Curry Lentil Soup

1 cup lentils carrots
1/2 chicken stock curry
1 medium onion, chopped 2 lemons
5-8 cloves garlic, chopped
Sauté onions and garlic in 1 Tbsp Oil. Boil lentils and carrots in water with chicken stock until lentils are soft.
Add sautéed onions and garlic. Add curry to desired taste. Boil for 45 minutes. Keep adding water if soup gets
too thick. Season with salt and pepper. Before eating, add a tablespoon of lemon juice to each bowl.

Persian Lentil and Spinach Soup

Spinach/couve, washed and finely chopped 1 2-5cm piece of ginger
3 bush of cooked lentils 1 medium green chili
1/2-1 pint of liquid (stock or water) 1 large tsp. ground cumin
1 large onion, sliced (be generous!)
3 cloves of garlic
Heat oil in a large pan and sweat the onions until soft. Chop the garlic, chili and ginger finely (there should be
about equal amounts of each). Add these to the pan along with the cumin. Sweat with a lid on for 2 to 3
minutes (check it doesn't burn). Add lentils and stock, bring to boil. Add spinach, simmer until cooked.

Lentil Tomato Soup

1 1/2 cups red lentils, sorted and rinsed 2 Tbsp olive oil
8 cups water or stock (unsalted) 3 cloves garlic, minced
bay leaf 5-6 medium tomatoes, chopped
1/2 tsp. thyme 2 bullion cubes
1/4 tsp. sage salt and pepper
1 large red onion, diced fresh mint (if available)
Cook the lentils in the water or stock along with the bay leaf, thyme, and sage for 1/2 to 1 hour, or until the
lentils are well softened. (The red lentils cook much faster than the brown ones.) Meanwhile sauté the onion in
olive oil for a few minutes before adding the garlic. Sauté a few minutes longer. Chop the tomatoes and add
them to the onions/garlic. Simmer for 8 minutes and then remove from heat. Add the bullion cubes to the

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lentils then add the tomato onion/garlic mixture as well. Season with mint, salt and pepper and simmer until
seasoning time. Serve hot!
* Once the lentils are well cooked, you may want to remove 1-2 cups of the cooking liquid. The soup will
be thicker this way in the end.

Jenny’s Butternut Squash Soup

1 butternut squash cubed 5 cloves of garlic, minced
1 carrot, cubed milk
1 potato, cubed water
1 onion diced salt, pepper, cumin, turmeric, curry
Sauté onion and garlic until translucent. Add ½ cup of water and the rest of the vegetables, cook until soft,
and might need a little bit more water. Add spices and milk to taste. Can eat as chunky or can blend and mash
to be more smooth, very easy if you have a blender.

French Onion Soup

3 large onions, thinly sliced 1 bay leaf (optional)
3 Tbsp butter/margarine 1 Tbsp flour
4 Tbsp red wine French bread, white bread
salt and pepper or buns slices
3 cups of water (9 teacups) grated cheese (if possible)
or stock butter/margarine for spreading
Melt butter in a large pot. When melted, add sliced onions. Sauté onions until golden on low heat 15-20
minutes. Sprinkle onions with salt. When onions golden, add the wine. Simmer for 2-3 minutes. Add 1 Tbsp
flour to onions stir until thoroughly mixed. Add water or stock, salt and pepper to taste and bay leaf. Boil and
then simmer for 30 minutes. Cut bread into slices. Butter on one side. Sprinkle with grated cheese and put in
an oven until cheese melted. Serve soup and then put the bread pieces on top of soup.

Hearty Pea Soup

1 onion, diced 10 cups water
2 Tbsp oil 2 tsp. salt; dash pepper
1 bay leaf 1/2 tsp. basil
1 cup yellow split peas 1/2 tsp. thyme
1/4 cup barley or rice 2 potatoes, diced
Sauté onion in oil until soft, along with bay leaf. Stir in peas and barley or rice. Add 10 cups cold water and
bring to a boil. Cook on low heat, covered, for about 1 hr 20 minutes. Add salt, pepper, veggies and herbs.
Turn heat down as low as possible and simmer another 30-45 minutes. Thin with additional water or stock if
necessary. Voila!!

Potato Soup
4 medium potatoes, peeled, sliced thin 1 cup potato water
2 onions, sliced thin 3 cups milk
2 Tbsp flour 1 Tbsp parsley
4 Tbsp butter 1 Tbsp green onion if possible
salt and pepper

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Stew the onions in half the butter for 15 minutes. Add the potatoes and cover with a small amount of water,
about 2 cups. Cook gently until tender. Drain, saving 1 cup of the water. Mash the potatoes and onions finely.
Mix the remaining butter and the flour in the pan, add the potato water and the seasoning, and stir in hot milk.
Combine this mixture with the vegetables. Add the parsley and green onion

Pumpkin soup
2 tsp. Margarine 2 cup pumpkin puree
1/4 cup chopped green pepper 2 cup milk
1 small onion, finely chopped 1/8 tsp. thyme
2 tsp. flour 1/4 tsp. nutmeg
1 tsp. salt 1 tsp. chopped parsley
2 cup chicken stock or broth
Melt in large heavy kettle add margarine and add green pepper, and onion. Sauté until vegetables are soft but
not brown. Blend in flour and salt. When well blended add stock, pumpkin puree, milk, thyme, nutmeg and
parsley. Cook, stirring constantly, until slightly thickened. Option: Add 1 cup cooked tomatoes

Tomato Soup/Creamy or Plain

3 cups fresh tomatoes chopped 3/4 tsp. Oregano
1 medium onion, chopped 1 1/2 tsp. Basil
1 clove garlic, minced 4 cups or 32 oz vegetable stock
2 Tbsp oil or margarine 1 1/2 tsp. salt
1 carrot, grated pepper to taste
Sauté onion and carrot in oil. Cook until soft. Then add garlic. Add spices and tomatoes to pot. Simmer for 15
minutes. Add hot stock and bring to a boil. Simmer for 5 minutes season with salt and pepper.
Variations: - Creamy Soup! Use 3 cups milk and 1 cup stock + 1 Tbs. flour
- add 1- 1 1/2 cups cooked rice.

Autumn Medley Stew

4 cups of tomatoes 2 cups of water
1 onion, cut into strips 4 cups cooked rice
2-3 medium carrots, sliced into coins ½ tsp black pepper
1 green pepper, coarsely chopped 1 tsp rosemary
2 potatoes, raw, diced 1 tsp Italian seasoning
1 chicken 4 cloves garlic, mashed
In a large soup kettle, simmer chicken in 2 cups of water (or chicken broth). Add onion to chicken as it
simmers. While it’s cooking, you can slice other vegetables. When chicken is cooked throughout, remove and
set aside. Add tomatoes, potatoes, carrots, peppers and spices to onion and broth mixture. Continue to
simmer. Break chicken into chunks, de-bone and add to stew. Simmer 30 minutes, or until carrots and
potatoes are done. Add rice and simmer 10 more minutes

Hearty Cabbage Soup

1 cup cooked meat, cut into chunks, optional 1 cup diced potatoes
¼ cup finely chopped onions 2 cups meat broth, vegetable broth or bouillon
½ cup celery 3 cups milk

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2 cups finely chopped cabbage 2 Tbsp Brown sugar
2 tsp salt 1 tsp. caraway, cumin, or fennel seed tied in a
¼ tsp. pepper cloth bag
Combine in a pan and simmer covered for 15 minutes the meat, vegetables (excluding cabbage) and broth.
Add the rest of the ingredients. Bring to a boil. Simmer again, covered, for 25 more minutes. Discard seed bag.
Serve hot. Serves 6-8.

Gazpacho
1 generous mixed handful of parsley, basil, 1 small glass olive oil
marjoram and green onions juice of 1 lemon
1 garlic clove 1 onion, sliced paper thin
1 green pepper 1 cup diced cucumber
2 peeled and seeded tomatoes salt and pepper
Chop the herbs and mash thoroughly with the garlic, green pepper, and tomatoes, adding the oil very slowly,
and the lemon juice. Add about 3 glasses of cold water. Put in the onion and the cucumber, season and
refrigerate for at least 4 hours

Beet and Watermelon soup

1 Tbsp vegetable oil 1 tsp salt
1 medium onion, peeled and sliced 2-1/2 cups diced seeded watermelon (rind
1/2 pound beets, peeled and roughly diced removed)
4 cups chicken stock
Heat oil in a stockpot over low heat. Add the onions and cook slowly, stirring, about 7 minutes. Add the beets
and continue to cook slowly, covered, until most of their water has been released and they have fallen apart,
about 35 minutes. Stir often to avoid sticking and burning. Add the stock and salt, cover and bring to a boil.
Reduce the heat and simmer, covered, for 15 minutes. When the soup is finished cooking, strain and reserve
the liquid. Mash up the beets and add the watermelon. Puree until very smooth. Return the puree to the pot
and add the reserved liquid, mixing to combine. Chill the soup well, about 4 hours before serving.

Chicken and Dumpling Soup

Soup Salt and pepper to taste
4 cups of chicken broth or Basil and parsley
6 cubes chicken bouillon with 4 cups of water
4 to 5 cups water {you can have a total of 8 to Dumplings
10 cups total} 2 cups of flour
1 cooked chicken, cut up 2 Tbs. chopped parsley
4-5 carrots 3 baking powder
3-4 stalks of celery, or other such green 4 Tbs. shortening
1 med to large onion 1 tsp salt
2 to 3 cloves of garlic ¾ - 1 cup milk

Cook the chicken and reserve the water. If chicken is precooked just dice it into small pieces.
Sauté chopped carrots, onions, celery, and garlic in a little bit of oil in your pan. The onions should be
transparent and the carrots should be sweet but still crunchy.



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Add the broth (quantity varies on how much you are making, everything else stays constant) to the vegetables.
When a boil begins add the chicken and reduce heat to medium until soup has the flavor you want.

When you are almost ready to eat, turn up heat and add dumpling dough by the teaspoon, one at a time, into
boiling soup. Cover and let simmer 20 minutes.

Dumplings
Mix all but shortening and milk together. Cut in shortening with 2 table knives or shortening cutter until flour
has pea size pieces in it. Add ¾ milk and mix with fork. If it is too dry, add only enough milk to hold
dough together.

Zucchini soup
1 pound zucchini, thinly sliced ½ tsp curry
1 onion, chopped ½ tsp lemon juice
1-tablespoon butter Salt
2 cups chicken stock Chives
Cook zucchini and onion in butter, in covered frying pan for 10 minutes or until tender. Combine with stock,
curry, and lemon juice and blend in blender (may need to divide in half to blend.) Add salt and chives to taste.
Chill 2 hours before serving. Stir well.

Mumbo Gumbo
1 cup oil 2 liters water
1 cup flour 4 tomatoes, chopped
1 large chicken, quartered 2 teaspoons salt
½ pound sausage, chopped (optional) 2 bay leaves
3 large onions, chopped ¼ teaspoon parsley
1 green pepper, chopped 1 teaspoon piri piri (to taste)
1 small can corn (Fresh off the stalk is fine) ½ kilo shrimp
1-2 cups okra, sliced ½ kilo fresh Mussels (optional, but preferred)
2 cloves garlic, minced
Heat oil in large pot. Using a wooden spoon, add flour slowly and cook until roux is a medium brown. Add
chicken and sausage to sear for 2-3 minutes. Add onions, green pepper, corn and garlic. Cook over low heat,
stirring constantly, until soft. Add 3 liters water, tomatoes, salt, bay leaves, parsley and red pepper. Cover and
simmer for about 2-3 hours, adding a little more water if necessary. Add shrimp and mussels and simmer for
30 minutes longer. Stir in small amount of lemon juice if desired. Serve hot gumbo over rice. Yield is 10
servings.
*This can be an expensive dish to make, but is great for parties with friends or neighbors since tradition
dictates that it must be shared with others. If you don’t have all the ingredients, you can still play around with
the recipe. What makes a good gumbo is the roux.
*One note – you MUST keep an eye on the roux! Any good Southerner knows that if you walk away or are
not constantly stirring, you will end up with a burned mess and have to start over. Remember that the roux
will continue to cook quickly even after you turn off the heat, so judge the timing accordingly.

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Vegetable Stock
4 medium onions, unpeeled and quartered
4 medium carrots
3 medium potatoes
1 small head cabbage
2 liters water
1 teaspoon salt
½ teaspoon each of dill, basil and rosemary
¼ teaspoon pepper
Scrub all vegetables; cut off root and stem. Do not peel unless waxy. Cut onions into wedges. Cut carrots,
potatoes and cabbage into 2 inch pieces. Heat the oil in a big pot. Add vegetables, stirring and cooking for
about 10 minutes until they start to brown. Fill the pot with water adding herbs and spices. Bring to a boil;
reduce heat and simmer, covered, 2 hours. After simmering, strain broth, removing vegetables. Freeze,
refrigerate, or use immediately for soup. Yields 1 ½ liters of stock.

Vegetable Soup
1 ½ liters (12 cups) prepared chicken or 2 potatoes, peeled and chopped
vegetable broth 2 cups dry macaroni or 1/2 cup dry rice
1/3 small cabbage, sliced and chopped herbs - basil, oregano, bay leaf, cilantro, to
1 onion, chopped taste
2-3 carrots, chopped salt, to taste
2-3 cloves garlic, diced pepper, to taste
2-3 tomatoes, chopped
Add cabbage, onion, carrots, garlic, potatoes and tomatoes to a large pot. Pour in broth. Add herbs to your
taste. Bring to a boil; reduce heat and simmer, covered. After 10 minutes, add macaroni or rice. Continue
simmering until macaroni or rice is done. Add salt and pepper to taste before serving. Yields 8-10 servings.

Chicken Stock
1-2 chicken legs or a whole chicken carcass 2 bay leaves
2 liters water 1 teaspoon parsley
1 onion, chopped ½ teaspoon black peppercorns, whole
2 carrots, chopped 1 tablespoon salt
2 cloves garlic
Put chicken into a large pot. Fill with water. Add onion, carrot, garlic, herbs and seasonings. Bring to a low
simmer. Cover and let simmer for about 2 hours. Remove chicken pieces (bones and meat) and save for a later
use. Strain broth, removing vegetables and excess spices. To remove excess fat, refrigerate broth overnight.
The next day, skim congealed fat from the top of the broth and discard or use for cooking. Freeze, refrigerate,
or use immediately for soup. Yields 1 ½ liters of stock.
Note: This recipe may easily be adjusted to beef or pork stock. Simply substitute beef or pork bones for
the chicken carcass.

Homemade Chicken Noodle Soup

1 small chicken 2 stalks celery (optional)
6 cups water 1 bay leaf
1 onion, chopped 2 cups dry macaroni
2 carrots, sliced salt, to taste



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pepper, to taste parsley, to taste

In a large pot combine chicken, water, onion, carrots, salt, pepper and bay leaf. Bring to a boil; reduce heat.
Simmer, covered, about 2 hours until chicken is tender. Remove pot from heat and remove chicken from
broth. When cool enough to handle, remove meat from bones. Discard bones and cut up meat into bite-sized
pieces; set aside. Discard bay leaf and skim fat off top of broth. Return the pot to heat and bring to a boil once
again. Blanch the pasta in boiling water for 5 minutes, drain. Add blanched pasta and celery (if using). Continue
simmering until the pasta and vegetables are tender. Stir in chicken; heat through. Add salt, pepper and
parsley to taste. Yields 4 to 6 servings.

Meat Stew
1 kilogram stewing meat (beef, pork, veal, 1 bay leaf
lamb) 2-3 carrots, chopped
1-2 tablespoons oil 1-2 tomatoes, chopped
2-3 onions, coarsely cut 1 pepper, chopped (optional)
3-6 cloves garlic, coarsely chopped ½ cup soaked white beans (optional)
2-3 potatoes, coarsely chopped flour (if needed for thickening)
Trim meat of excess fat then brown in oil at the bottom of a large pot. Fill the pot halfway with boiling water,
garlic and bay leaf. Bring to a boil. Next, add all the rest of the vegetables, except potatoes; reduce heat and
simmer 45 minutes. Add potatoes. Continue simmering until potatoes are tender. If cooking liquid evaporates
before potatoes are done, add cups of water (one at a time) and continue simmering until all liquid is
absorbed. If stew needs thickening, make a paste of cold water and 1 tablespoon flour; add to simmering stew
slowly. Yields 6-8 servings.

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Salads

Asian Cabbage Salad

2-3 cups raw cabbage, chopped Dressing:
1-2 tomatoes, chopped 2-3 Tbsp wine vinegar
1 onion, chopped 2 Tbsp soy sauce
1-2 carrots, chopped 1 tsp. sugar
1 handful of raisins 1 inch piece fresh ginger, chopped
Sunflower seeds or peanuts 1-2 cloves garlic, chopped
Ramen noodles, uncooked 2 Tbs. Oil

Put all ingredients in a bowl. Mix dressing ingredients in a jar. Shake well. Pour over salad.

Cucumber Salad
1 cucumber, chopped Vinegar to taste
1 handful of raisins Sugar to taste
1 handful roasted peanuts Oil to taste
Soy sauce
Mix everything together and shake. Adding a bit of mint gives it a cooler taste

Lettuce Wraps
1 head of lettuce 1 avocado, chopped
1-2 tomatoes, chopped 1 carrot, grated
1 cucumber, chopped
Wrap all vegetables in lettuce leaves. Serve with Peanut Sauce, if desired.



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Coleslaw
3-4 cups raw cabbage finely shredded 3-4 Tbsp mayonnaise
2 carrots, grated Salt and pepper
1 onion finely sliced
Put all veggies in a bowl. Add mayonnaise and mix well. Season with salt and pepper.

Carolina Slaw
½ cup mayonnaise
3 cups shredded green cabbage 1 tablespoon vinegar
1 cup shredded red cabbage (if available) 1-2 teaspoons sugar
2 medium carrots, shredded ½ teaspoon salt
2 small onions, thinly sliced ½ teaspoon pepper
In a small bowl, mix together mayonnaise, vinegar, sugar, and salt. Place cabbages in a medium/large bowl,
and pour mayonnaise dressing over them. Stir well. Chill before serving. Yields 6 servings.

Tomato Salad
2-3 tomatoes, chopped 1 tsp. Basil
1 onion, chopped Salt and pepper to taste
2-3 cloves garlic, chopped 2-3 Tbsp oil (olive is best)
1 tsp. Oregano 1-2 Tbs. Vinegar
Put tomatoes, onion and garlic in a bowl. Add the herbs. Add the oil and vinegar. Mix. Add salt and pepper to
taste.

Simple Salad with Dressing

2 tomatoes, chopped 1 lemon
1 avocado, chopped 1 cucumber, chopped
1 onion, chopped 1 carrot, chopped
2-5 cloves garlic, chopped 1 egg, hard-boiled
Combine tomato, avocado, onion, cucumber, carrot and egg in a bowl. Stir in diced garlic and squeeze in
lemon juice. Add salt and pepper to taste.

Bean Salad
1/2 kg beans 2 cloves garlic, minced
1/2 bunch parsley, chopped Vinegar or lemon juice
1 onion, sliced Salt and pepper
1 Tbsp olive oil Black olives
Let beans soak overnight. Cook them until they are soft, but not broken (about 1 1/2 hours). Drain the water
and let the beans cool. Mix the beans with other ingredients and place in a serving dish. Garnish with olives.

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Lemon Lentil Salad
1 cup or so cooked lentils 1 onion, chopped
1-2 Tbs. lemon juice Salt and pepper to taste
3 Tbsp oil (olive is best)
Mix all ingredients in a bowl. Add salt and pepper to taste. Let sit for an hour or so to let flavors blend.

Lentil Salad
1 cup uncooked lentils 1 onion, chopped
2 small potatoes, cubed Oil
4-5 garlic cloves, minced Vinegar
2 piri-piri minced Salt
2 tomatoes, chopped Pepper
Basil
Boil lentils until cooked 40 minutes. Add potatoes, piri-piri and half the garlic for the last five minutes. The
potatoes should cook thoroughly without getting mushy. Drain the lentils and add onion and garlic
immediately. Add tomatoes, oil and vinegar and spices after it has cooled. Mix well. Let sit one hour before
eating.

Couscous Salad
1 cup cooked couscous 1 cup chickpeas, cooked
1/2 cup lemon juice 4 tomatoes, chopped, seeded
4 green onions, chopped 6 tbsp. Olive oil
3-4 bunches parsley, chopped Salt
1/4 cup mint, chopped
Mix all ingredients. Serve over lettuce leaves with yoghurt as a garnish, if desired.

Curried Couscous Salad

1 cup water 1 tsp. nutmeg
1 cup couscous 1 tsp. salt
1 onion, chopped 3 Tbsp sugar
2-3 cloves of garlic 1 tsp. basil (optional)
1 Tbs. curry powder Chopped veggies like zucchini, tomatoes,
1/2 tsp piri piri cucumber, eggplant, or carrots
1/4 cup raisins
1 tsp cinnamon
Boil water, add couscous and simmer 5 minutes. Take from heat let sit, covered. Sauté onions in oil, then add
garlic. Add veggies like zucchini and eggplant to onions and garlic. Sauté until soft. Add veggies. Adjust salt,
sugar to taste.

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Pasta Salad
Pasta 2 teacups cabbage chopped
1 onion, chopped 1 Tbsp basil
2-3 garlic cloves, minced 1 tsp. oregano
1-2 tomatoes, chopped 1 Tbs. mixed herbs
1-2 carrots, chopped Rosemary, if you have
1/2 zucchini, chopped Oil and vinegar
Eggplant, chopped Salt and pepper to taste
Okra, chopped
Cook pasta, as much as you want to eat. While pasta is cooking, chop veggies. When pasta is done, drain and
then add raw veggies and spices to pasta except zucchini, eggplant, onion and garlic. In a pan, fry onions and
garlic in 1 Tbs. oil. Add zucchini and eggplant if available. Add this to the pasta. Add salt and pepper to taste.
Sprinkle with some vinegar and a dab of oil. Mix. Voila!!
Note: don't be discouraged if you don't have all these veggies. Use whatever you have. It's good cold.

Potato Salad
5 potatoes, peeled and boiled 2 eggs, hard-boiled, chopped
1 onion, chopped Oil/vinegar
1-2 cloves of garlic, chopped Salt and pepper
Cut up potatoes and put in a bowl. Add the onions and garlic. Pour 2-3 Tbsp vinegar and oil on potatoes and
mix. Add salt and pepper to taste.
Variations: substitute 3-4 Tbs. Mayonnaise for oil and vinegar. Add celery or celery salt. Add Mexican
seasoning, chili powder, cumin, tomatoes, cilantro and green onions

Egg Salad
2-3 hard boiled eggs, chopped Paprika
1 onion, chopped Olive oil
2 tomatoes, chopped Vinegar or lemon juice
1 green pepper, chopped Salt and pepper to taste
Put all ingredients in a bowl.
Variations: cucumber, avocado, mayonnaise instead of vinegar, add poppy seeds, sesame seeds, nuts,
bacon bits Spice up the spice! Add parsley, rosemary, thyme, or dill.

Tuna Salad
(Or any cooked fish)
1 cup fish 1 bunch green onions, chopped
1 Tbsp mayonnaise Juice from ½ lemon
1 tsp mustard Salt and pepper
2 small pickles finely chopped Variations:
2 tomatoes, chopped 1 mashed Avocado
Reserve a little oil from tuna. Break tuna and mix with everything. Amounts can be altered to taste

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Jon's Decadent Sweet and Spicy Garden Salad

Lettuce Piri-piri
Tangerines, wedged and cleaned salt
Onion, sliced oil
Cucumber, sliced vinegar/lemon juice

For those of you that love heat added to just about everything. Prepare onion, cucumber, and lettuce as you
would for a normal salad. Add 2 tangerine worth of wedges. A tablespoon of piri-piri, 2 tablespoons of oil, and
vinegar. Salt to taste and toss vigorously.

Tuna Macaroni Salad

1 can tuna 2 tsp basil
1 pkg elbow macaroni 2 tsp parsley
2 onions, chopped 1 tsp cumin
1 large green pepper, chopped 1 tbsp lemon juice/vinegar
2 garlic cloves, minced 4 piri-piri, minced or red pepper flakes
4-5 tbsp mayonnaise salt
1 tbsp mustard pepper
While macaroni's cooking, prepare vegetables. Add everything in a large bowl except the pasta. When
macaroni is done, strain then place in room temperature or cold water and stir for a minute, strain
thoroughly. Add cooled macaroni to large bowl. Vigorously mix and chill for 30 minutes. You can substitute
mayo for oil if you prefer. Lemon juice gives a better, fresher flavor. Substitute rosemary and thyme for cumin
and piri-piri for a cooler salad.

Salad Dressings

Chinese Dressing
2-3 Tbsp wine vinegar 1-2 cloves garlic, chopped
2 Tbsp soy sauce 2 Tbs. Oil
1 tsp. sugar Sesame seeds
1 one-inch piece fresh ginger
Put all ingredients in a jar and shake well. Good over cabbage or as a marinade.

Honey Mustard Dressing

2 Tbs. Mustard 1 Tbs. Honey
Put all ingredients in a jar and shake well. Adjust to taste.

Russian Dressing
2 cups mayonnaise 2 TBS. finely chopped onion
2 tsp. Mustard 1 Tbsp Worcestershire sauce
Combine, shake and let stand for 2 hours before serving. Great on salads, raw veggies, poached fish, or as a
condiment for sandwiches. For lower fat a calories, try plain yogurt instead of mayonnaise

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Thousand Island Dressing
1 cup mayonnaise 1/2 tbsp. Vinegar
1/2 cup chili sauce 1/2 tsp. Tarragon
1/2 cup ketchup 1/2 tbsp. Parsley
Mix all ingredients.

Italian Salad Dressing

½ cup oil 1 tsp. oregano
2 tbsp. vinegar ¼ tsp. pepper
1 tbsp. finely chopped onion 1-2 cloves garlic, crushed, to taste
1 tsp. each sugar and salt 1-2 tbsp. lemon juice
1 tsp dried mustard 1 tsp. dried bell peppers, optional.
1 tsp. dried basil leaves
Shake in covered jar and refrigerate
Variations: Add poppy seed, celery seed, paprika, chili, or parsley

Basic Vinaigrette
1/2 tsp. Salt 1/2 tsp. Prepared mustard
Fresh ground pepper 3/4 cup olive oil
1/4 cup vinegar or lemon juice
In a jar blend all ingredients except olive oil. After, add olive oil and shake.
Variations:
- basil, thyme, oregano, salt and pepper, Parmesan cheese, chopped green onions

Sweet Vinaigrette
Olive oil Spices (basil, oregano, parsley, rosemary,
Vinegar crushed red pepper, garlic powder/ salt, celery salt)
Honey
Fill Black Cat jar 3/5 full with olive oil. Add vinegar until almost full. Then, add spices and ~1 Tbsp honey and
mix.

Lime-Oil Dressing
1/4 cup olive oil Salt and pepper to taste
1 Tbsp lime juice
Combine, shake and store in a tightly covered jar. Great on salads and pasta dishes.

Orange Dressing
1/4 cup olive oil 1 Tbsp sugar
1 Tbsp lime juice Salt to taste
1/2 Tbsp grated orange peel Squeeze of mustard.
2 Tbsp orange juice
Put all ingredients in a tightly covered jar and shake vigorously.

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Honey-Pineapple Dressing
½ cup honey ¼ tsp. salt
¼ cup lemon juice 3 tbsp. crushed pineapple
Mix, shake well and chill. Good for fruit salads

Sauces

Coconut Cream
Sometimes refers to the milk of the first squeezing of coconut pulp or the thick layer that forms on the top
of chilled coconut milk. Both coconut milk and cream will keep for 2-3 days when refrigerated or indefinitely
when frozen.

Coconut Milk
To open the coconut, hit on the edge of cement until it cracks open through the center. Grate the pulp. You can
use a ralador or a grater. Put in a sieve or make a strainer by punching small holes in the bottom of a can. Pour
hot water through slowly and squeeze the pulp to increase the amount of liquid. The first pour gives you thicker,
sweeter coconut milk and it is called the ‘first milk’. Often, when cooking a sauce for a long time, the ‘second
milk’ is added to the sauce to start, and cooks longer. Whereas, the ‘first milk’ is added towards the end so the
sweetness is retained. Green coconuts are a good source of natural coconut water and brown coconuts are
better for making the milk.

Usually one coconut yields between 1/2 to 1 cup of ‘the first milk’ and another 1 1/2 cups of ‘second milk’, which
is good for cooking veggies or rice.
Peanut Milk
There are two common methods used to obtain peanut milk.
1. Pound the peanuts. Sift them into flour and mix with coconut milk.
OR
2. Soak peanuts and pound them. Add coconut milk and pour the mixture through a sieve.

Peanut Sauce
1 cup peanuts, roasted, shelled, skinned and 2 Tbs. onions, minced
mashed, or simply use peanut butter 2 Tbsp oil
2 cups water 1/4 tsp piri-piri
1 /2 tsp salt
Put peanuts, water, salt and cayenne in saucepan. Simmer for 10 minutes. Sauté onion in oil until yellow and
add to sauce. Stir and simmer for another 10 minutes. Serve hot. This is also good served as a soup.
Variations:
- Substitute coconut milk for water.
- Add one diced tomato and lemon

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Coconut Peanut Curry Sauce

1 onion, chopped 1 cup peanut flour
2 tomatoes, chopped Curry powder to taste (start with 2 tsp)
Milk of one coconut Salt and pepper
1 can tomato paste
Sauté onion with curry powder until soft. Add tomatoes and cook until they break down. Add coconut milk,
tomato paste and salt and pepper to taste. When well mixed add water to make a broth consistency. Bring to
a boil. Add peanut flour and stir until dissolved. Simmer until a thick sauce one hour or more. The longer the
better.

1-2-3 BBQ Sauce

1/4 cup finely chopped onion 12 oz bottle of ketchup
1/4 cup margarine Salt
2 Tbsp brown sugar Pepper
1/2 cup vinegar Paprika
2 Tbsp Worcestershire sauce
Combine onion, margarine and brown sugar in a pan. Cook onions until tender. Add vinegar, Worcestershire
sauce, ketchup, and dashes of salt, pepper, and paprika. Simmer for 10 minutes.

Piri Piri
1 cup fresh, ripe chili peppers Juice of 2 lemons
1 tsp. salt 1/4 cup oil
4 garlic cloves
Wash chili peppers well and grind with salt and garlic in pilão. Add the lemon juice and oil to preserve the
sauce. Pour into a bottle and use to spice up seafood, meat, and veggies. Piri piri can be stored in a fridge for
up to 2 months.

Chili Sauce
2 tbsp shortening 1 tsp chili powder
1 medium onion, chopped 1 cup chopped tomatoes or tomato puree
1 green pepper, chopped 1 cup meat stock or consommé
1-3 cloves garlic, minced -Oregano, cumin or coriander may be added to
2 tbsp flour, optional taste
½ tsp salt
Fry together shortening, onion, green pepper and garlic. Add flour, salt and chili powder until smooth. Once
smooth, add tomatoes and meat stock. Cook slowly on low heat until thick and smooth.
Variations:
Fresh chili sauce: Wash chilies and remove the seeds. Mash, grate or finely mince the chilies and add to
sauce.
Red Chili Sauce: Add 1 tsp oregano and a little cumin to Fresh Chili Sauce.
Green Chili Sauce: Add ½-1 tsp coriander to Fresh Chili Sauce



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Hollandaise Sauce
3 tbsp fresh lemon juice 3 eggs
3 tbsp water 6--8 oz unsalted butter (Disregard salt if the
½ tsp salt butter is salted)
Melt the butter in a small saucepan. It should be warm, but not bubbling. Combine the lemon juice and water
in a small saucepan. Bring to a simmer, adding the salt.
Separate the whites from 2 of the eggs and set aside. Place one full egg and the yolks of the other two in a
smallish saucepan. Vigorously beat the egg and yolks with a wire whip for a minute or so, until they are pale
and thick.
Set the yolk mixture over moderately low heat and whisk in the hot lemon juice by driblets. Continue whisking,
not too fast, but reaching all over the bottom and corners of the pan, until you have a foamy warm mass.
Remove from heat just as you see a wisp of steam rising. (Do not overheat or you will coagulate the egg yolks.)
Immediately start beating in the warm butter by driblets, to make a thick, creamy, light yellow sauce. Taste
carefully for seasoning, adding salt, pepper, and more lemon juice to taste.

Ginger Barbecue Sauce

1 onion, chopped 1/4 cup vinegar
1 tbsp. Oil 1/4 Worcestershire sauce
3 garlic cloves, chopped 1 tbsp. Sugar
1 tsp. Ginger 1 tbsp. Cayenne
1 can tomato paste 2 tbsp. Salt
1 tbsp. Mustard
Combine all ingredients over medium heat. Add more sugar to sweetness desired. Use as a marinade for lulas
or chicken. Good on grilled or sautéed vegetables.

Ketchup
1 can tomato paste 1-2 Tbs. Sugar
3-4 Tbsp vinegar
Mix all ingredients in a bowl. Adjust to taste.

Sweet and Sour Sauce

1/4 cup tomato paste 1 Tbsp sugar
1/4 cup soy sauce 3/4 cups water
1/3 cup vinegar 3-4 Tbsp flour dissolved in water
Combine all the ingredients in a bowl and mix well. Adjust to taste. Use over stir-fried vegetables.

Teriyaki Sauce
1/2 cup soy sauce Ginger
2 tbsp. Vinegar or lemon juice Garlic
1/2 cup sugar Sesame seeds
Olive oil
Combine all ingredients.



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Sweet & Sour Sauce
1 ½ cup sugar Ginger, pressed
1 cup water ½ tsp salt
1 cup white vinegar 1 red apple, shredded
1 cup ketchup 2 tsp cornstarch
½ lemon, sliced and quartered (opt.)

Combine all ingredients, except cornstarch, in a large saucepan and bring to a boil, stirring frequently. Discard
ginger and lemon. Reduce heat and simmer for one hour. Add cornstarch, bring to a boil. Remove when
thickened.

Easy Marinade
2 tsp. Lemon juice Salt and pepper
6-8 cloves garlic 2 tbsp. Olive oil
Mix all ingredients together. Soak meat and seafood in marinade for several hours before grilling or cooking

Brown Gravy
2 Tbs. fat 2 tsp. flour
1 ½ cup liquid water, broth or wine Salt, pepper
Pour all pan juices into a measuring cup. When the fat rises to the top, spoon off 2 Tbs. of fat and return it to
the pan. Discard the rest of the fat in the cup, but save whatever juices are left. Put the pan over a burner and
heat gently. Add the flour to the fat. Make a paste. Cook thoroughly for several minutes, stirring to keep
smooth. Add enough additional liquid to the juices to make a total of 1 1/2 cups in all. Slowly stir the liquid
into the pan and cook for 5-6 minutes. If the gravy is too thick to flow easily from a spoon, add more liquid
and cook for 1 minute. Season with salt and pepper to taste.

Country-Style Gravy
Roughly ½ liter milk Salt and pepper
1/2 chicken stock cube Oil or meat drippings
1/2 cup flour
Heat oil or drippings. Add chicken stock cube. Gradually add flour to make a paste. Add milk gradually,
stirring constantly. Consistency should be thick.

Onion Brown Sauce

2 tsp. butter 4 tsp. onion, finely chopped, or more if you like
1/4 tsp. pepper your onions
1 cup milk broth (optional) 2 tsp. flour,
Salt to taste
Melt butter in a saucepan and add onion. When the butter is barely brown, stir in the pepper and flour. Cook
slowly and boil gently for 1 minute. Add salt, turn the heat to simmer and cook for 14 minutes. Add more
liquid if necessary.
Variation: add 1 tsp. curry powder and 1/4 tsp. mustard to the above sauce.

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Sauce Parisian
1/4 cup butter 1/4 cup white wine
Garlic chopped onion 1/2 tsp. salt
In a small pot heat butter and sauté a tiny bit of garlic and onion. Add wine and salt. Bring to a boil, then let
cool a bit.

Papaya Chutney
1 papaya, small Pinch of cayenne
2 small onions, diced 1/4 tsp. Salt
1 heaping tbsp. Sugar 1 tbsp. Olive oil
Heat oil and onions with sugar in saucepan to caramelize onions. Mash the papaya in a bowl. Add onions, salt
and cayenne pepper to taste.

Sweet Mango Chutney

1 kilo green mangoes (unripe) 1 Tbsp cayenne pepper
3 Tbsp salt 1 tsp ginger
½ cup water 1 tsp cumin
1 ¾ cups sugar ½ tsp peppercorns
1 head of garlic peeled/smashed ½ cups vinegar
Peel and slice mangoes, salt and leave in the sun 3-4 hours and drain. In a pan dissolve ½ cup of water and
sugar over low heat. Add mangoes, garlic and spices. Increase heat and cook until thickness, about 15-20
minutes. Add ¼ cup of vinegar and stir gently. When absorbed add the rest of vinegar and cook two more
minutes. Cool to room temperature and store in jars.

Homemade Syrup
1 cup sugar 2 Tbsp jam OR 1 tsp vanilla or maple flavoring
1/4 cup water
Combine all ingredients and boil together over low heat for about 3 minutes.

Papaya Jam/syrup
4 - 5 Papayas Sugar
Singe fruit over stove. Wash fruit and cut it in 1 inch or smaller pieces. Cook in a pot with water. Strain
through thin cheesecloth or mosquito netting. Add sugar to taste.

Mango ginger sauce

2-3 ripe mangos, pureed 1 clove garlic, chopped
2 tsp grated ginger ¾ tsp curry powder
2 tsp vinegar Juice of 1 orange or lime
2-4 tsp hot sauce 3 TBSP olive oil
Blend together all ingredients (in a blender, if possible) until smooth.

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Mango or Papaya Spaghetti Sauce
5-6 tomatoes, chopped
1 onion, diced Oil
1 green pepper, diced 1 large mango, peeled and diced
3-4 garlic cloves, pilared OR
2-3 piri-piri, pilared 1 small –medium papaya seeded and mashed
Salt & mixed herbs
Sauté onion in oil until translucent. Add garlic, pepper and piri-piri for 2 more minutes. Add tomato and
cover. Let stew for 10-12 minutes, stirring occasionally. Add spices and mango or papaya. Lower heat, and
simmer for 25 minutes, stirring regularly. Add water if necessary.

Basic White Sauce

2 tsp. butter Salt
1 cup milk Pepper
2 tsp. flour
In a heavy saucepan, melt butter, stir in flour, and make a paste. Let paste bubble a bit, but don't let it brown.
Add milk and continue to stir as the sauce thickens. Bring to a boil. Salt and pepper to taste. Lower heat and
cook stirring for 2-3 minutes more. Remove from heat.
Variations:
Curry cream sauce: Add 1 tsp. Curry powder and 1/4 tsp. ginger to the basic white sauce. Good on
chicken lamb, rice or what cha like.
Cheese Sauce: Stir in 1/2 grated cheese during the last 2 minutes of cooking, along with a dash of
cayenne or dry mustard if you like. Use 3-4 portions for sauce. Good on veggies, rice or pasta.
Dill Sauce: Add 1 tsp. Minced fresh dill or 1/2 tsp. dill weed and a dash of nutmeg to the flour

Basil Pesto
1 1/2 cups basil leaves 3/4 cup parmesan cheese
2 garlic cloves 3/4 cup olive oil
1/4 cup cashew or pine nuts
Blend or pound leaves, garlic, nuts and cheese. When thick, add olive oil until reaches the consistency of
creamed butter.
Variations:
- Use cilantro instead of basil

Chickpea Pasta Sauce

1 cup cooked chickpeas 1 Tbs. mixed herbs
2 cups broth (veggie or chicken) Salt and pepper to taste
2 tomatoes, cut and chopped
Simmer chickpeas and broth 20-25 minutes. Add tomatoes. Simmer until tender. Add spices. Serve over
pasta

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Couve Pasta Sauce
2 onions, chopped 4-6 large couve leaves, chopped
2-3 cloves garlic, chopped Salt
Oil 1 cup crushed peanuts
1 tsp. basil 1 Tbs. tomato paste
1 tsp. oregano Pasta
2-3 tomatoes, chopped
Sauté onions in oil until soft. Add garlic, tomato paste, tomatoes, herbs, 1 tsp. salt and cook for 5 minutes.
Add spinach and cook for 3-4 more minutes. Add peanuts and mix. Simmer 5 minutes. May need to add
some water so it's not too thick. Serve over pasta. Good in stuffed bread also. Leftover nut roast works well
instead of the peanuts.

Ultimate Tomato Sauce

2 tbsp. Olive oil 1-2 grated carrots, chopped
1 bulb garlic, minced 1-2 green onions, chopped
2 medium onions, diced Salt
5 medium to large tomatoes, diced Thyme
2 – 70 gram cans of tomato paste Oregano
2 tsp. Sugar Basil
Sauté onions over medium heat in oil until tender. Add tomatoes, tomato paste, sugar, and cook until
tomatoes have cooked down. Add carrots, green onions, salt, thyme oregano, basil and simmer for 20
minutes. If making pizza stop here and spread on dough. For spaghetti, calzones, and lasagna add green
pepper, mushrooms, eggplant, meat, and cook for an additional 10 minutes.

Neapolitana Sauce for Spaghetti

5 Tbsp oil Salt and pepper
2 cloves garlic 3 Tbsp herbs
1 onion
1 carrot
½ green pepper
2 cups tomato sauce
4 tomatoes
Mince the garlic, onion, carrot, and pepper into the oil. Cook, stirring gently, for 10 minutes. Add the tomato
sauce and the seasoning and herbs, such as chopped marjoram, thyme and parsley. Cook slowly for about 20
minutes, stirring often.

Pizza Sauce
2-3 onions 1 tablespoon salt
1 green pepper 1 tablespoon sugar
Garlic Black Pepper
12-16 tomatoes Oregano
Olive Oil Basil
This recipe depends a lot on your preference for a sauce. If you’re using a blender, cut the onions, green
pepper, and garlic (the more the better) in pieces and sauté in just enough olive oil to cover the bottom of the
pan. Cut the tomatoes in pieces and put them in the blender with the sautéed veggies. Blend about 30



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seconds, until smooth. Put the sauce in a pot, and cook covered on low heat until thick. You can put in the
sugar, salt and black pepper (to taste) early, but save the oregano and basil until the end, as they lose their
flavor quickly. Again, the amount depends of preferences and will take some experimenting. When the sauce
is thick (should take a while) spread on the pizza crust and put on the cheese and toppings.
If you don’t have a blender, cut the onions, pepper, and tomatoes in very small pieces and pilar the garlic
with salt. The rest is the same.

Cottage Cheese
1 1/4 cups fresh milk 1 onion, chopped
2 cloves garlic Salt to taste
Put milk into a jar and cover with a cloth and leave for 1 1/2 days. If it's very cold warm the milk to body
temperature. It's ready when the milk is separated into curd and whey. Strain through a cloth until excess
liquid is removed. Mix with garlic, onion and salt.

How to Make Yogurt

1 quart milk
2 TBS. plain yogurt 2 Tbsp powdered milk (optional)
Heat 1 quart of milk just to the boiling point for 1 minute. Cool to high-luke warm to the touch. Gently mix in 2
TBS. of fresh plain yogurt (the starter). Pour into a clean glass jar and cover with plastic wrap or a lid. Set in a
warm place for 5-8 hours (overnight). You can test by tilting the jar to see if the yogurt holds together. If
possible chill in your homemade fridge for at least 3 hours and it will firm up even more. If the yogurt sets for
too long or you use too much starter, it will be watery. The longer you incubate the sourer it will be. For added
protein, add 2 TBS. of powdered milk to the milk at the beginning of the procedure.

Suggestions for a warm place:
Option 1
Inside water bath. Place the jar in a larger pot filled with warm water up to within 1 inch of the top of your
jar. Make sure the temp is not too high. Should be lukewarm to the touch. Cover everything with a box and
layers of towels or a sleeping bag.
Option 2
Preheat Dutch oven and then turn off heat. Just let the heat from the warm sand do the work.

Health tips:
1. Make sure you heat the milk just to the boiling point. This will ensure you don't pick up any nasty diseases.
2. Make sure you clean your jar thoroughly between making batches. To clean, wash the jar then fill with
boiling water and a little bleach and let stand for 15 minutes. Wash and rinse.
3. For flavored yogurt, make plain yogurt first and add honey, fruit, or vanilla when you are ready to eat.

ALWAYS KEEP A LITTLE PLAIN YOGURT FOR THE STARTER OF THE NEXT BATCH

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Vegetables

Baked Beans
1 cup red beans 2-3 Tbs. sugar
2 lg. onions 2 Tbs. soy sauce
2-3 scallions 1/2 tsp. vinegar
1 green pepper 1 tsp. salt
1 lg. clove garlic, diced 1/4 tsp pepper
Cook beans in water until moist. Drain most of the water, leaving about 1/2 cup. Add the chopped onions,
pepper, and garlic, and cook for about 5 minutes on low heat. Drain some of the water again, leaving about
1/8 cup. Add the rest of the ingredients and cook on low heat until beans are saucy and tasty. This is a good
recipe over rice (of course), or in a tortilla with cooked tomatoes and onions (with yogurt or cheese if you have
such a luxury).

Coconut Beans
1 onion, chopped Milk of one coconut
Lots of garlic, chopped Beans
Ginger Curry
1 green pepper, chopped Salt and pepper
1 tomato chopped Cinnamon
Ralar coconut to make milk. Cook the beans in the coconut milk. In a frying pan sauté remaining ingredients in
oil. Add to beans when finished. Cook down until a nice thick sauce and the beans start to break apart. You
might need to add more water

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Garlic String Beans
2 handfuls green beans, stemless Ginger
5-6 garlic cloves, minced Nutmeg
1 small onion, finely chopped Oil
Soy sauce
Sauté onion and garlic in oil on low heat until onion is translucent. Throw in green beans and Sauté for
another 2-3 minutes. Add soy sauce, ginger and nutmeg. Stir and mix well. Cover and cook for 10 minutes.

Lily’s Black Beans

Olive oil 1 can black beans, with juice
1 onion, diced Little water
3 big cloves of garlic, minced Cumin, cilantro, salt, pepper
Sauté onion and garlic in oil, add spices. Add beans and a little water (to clean out bean juice from can).
Simmer until beans are soft. Can also add green pepper and tomatoes to beans for more flavor/variety. Serve
with rice.

Beet and Orange Salad, submitted by Beth Long, Moz 24

2-3 Fresh Beets, boiled and cubed Beet greens (if you have them)
2 small oranges, in chunks 1 small onion, in small slices
Cut tops off but leave at least 1 inch of stem. Wash beets well, but do not peel before cooking. Put in pot with
boiling water and depending on size, cook for 1/2 to 2 hours. They are done when the skins slip off easily or
you can pierce them easily with a fork. Slice onion and finely chop beet greens. Saute until soft. You can also
keep the onion raw for a stronger taste. Add to cooked beets and orange chunks. Salt and pepper to taste.

Baked Beets
Beets OR
Salt Beets
Pepper 3 Tbsp brown sugar
Butter 2 tsp orange rind
Place beets in a roasting pan, sprinkle with a little bit of water or oil, cover with foil, and bake 2 to 2-1/2 hours
until tender. Cool until easy to handle then peel. If the beets are small, serve whole; otherwise slice, dice, or
cut into julienne strips. Place in a saucepan with salt, pepper, and butter and warm, uncovered, over low heat,
shaking pan gently, 2 to 3 minutes.
Or
A tasty addition is brown sugar and orange rind tossed with the beets just before serving.

Sunshine Beets
3 cups sliced cooked beets 1/2 teaspoon salt
2 tablespoons cornstarch 2/3 cup orange juice
3 tablespoons sugar 2 tablespoons butter
In a small saucepan, stir together cornstarch, sugar and salt until well mixed. Combine well with orange juice;
cook over medium-high heat until mixture thickens. Add cooked beets and butter and cook for 2-3 minutes or
until beets are hot and butter has melted.

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Harvard Beets
½ cup sugar ¼ cup water
1 ½ tsp cornstarch 12 small cooked beets, sliced or cubed
¼ cup vinegar 2 tbsp butter.
Combine in a saucepan the sugar and cornstarch. Add vinegar and water and bring to a boil. Add beets and let
stand for 30 minutes. Before serving, bring to a boil again and add butter.

Carla’s Asian Cabbage

1/2 cabbage head, finely chopped 1 piri-piri (optional)
1 onion, chopped Soy sauce
1 green pepper, chopped 4-8 garlic cloves, chopped
1 carrot, grated
Sauté onions and garlic, peppers and carrots. Put aside. Cook cabbage in 1/2 cup water until limp. Add
vegetables, 1/4 cup soy sauce or more if desired.

Spicy Cabbage
3 Tbsp oil 2.5 cm piece ginger, and finely chopped
1 onion, finely sliced 500g (1 LB) white cabbages, finely sliced
2 cloves garlic, crushed Salt
3 green chills, seed finely chopped
Heat the oil in a large pan, add the onion and fry until just soft. Add the garlic, chilies and ginger and cook for 1
minute. Add the cabbage with water clinging to the leaves after washing and salt to taste. Stir very well; cover
and cook, stirring occasionally, for about 15 minutes the cabbage should still be slightly crunchy. If liquid
gathers, uncover the pan for the last 5 minutes to allow it to evaporate.

Sweet and Sour Cabbage

1 onion, chopped 1 tsp. Pepper
1 cabbage head, chopped 1 large tomato, chopped
1 Tbs. Vinegar 1 Tbs. Sugar
1 tsp. Salt
Fry onions in oil until soft. Add cabbage, vinegar, salt, peppers, and tomatoes. Add 1 Tbs. of water also. Cook
15-20 minutes until soft. Add 1 Tbs. ginger and cook 1-2 minutes more. Serve with rice or pasta.

Sauerkraut (Sour Cabbage)

2-½ kilos cabbage Water
3 tablespoons salt
Remove the core and outer leaves of the cabbage. Cut into quarters and very thinly slice each quarter. A
mandolin is very helpful here. In a very large bowl or bucket*, combine the cabbage with salt. Using your

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hands, mash the cabbage until it becomes watery, about 10 minutes. If the cabbage does not produce enough
juice to cover itself, add more brine (1 ½ tablespoon salt for ½ liter of water) until the cabbage is submerged 1-
2" below the surface of the liquid. Place a clean plate on top of the cabbage and weigh it down with 2-3 lidded
jars filled with water. Next, place a heavy, clean towel on top of the bowl/bucket and move it to a warm, dark
place. Let ferment for 10-14 days, stirring daily and tasting occasionally.
After the cabbage acquires the desired sourness, transfer it to a large pot and slowly bring it to a boil.
Simmer 10 minutes until the cabbage is tender. Pack cabbage into glass jars then pour enough of its own liquid
back over it to cover it. Seal and store. Yields 3-liter jars.
*A 5 or 10-liter plastic water bottle with the top cut off works well for this purpose.

Glazed Carrots
2 carrots 2 Tbsp butter (if you have it)
1/4 cup chopped peanuts (optional), 1/4 tsp. salt
3-4 Tbsp brown sugar
Steam the carrots until moist (i.e. cook on low heat with about 1/2 - 1 inch water in the bottom of a covered
pan). Drain most but not all of the water, and add the honey, butter, salt, and peanuts. Cook on very low heat
for 3-5 minutes, stirring occasionally.

Curried Carrots
1 onion, chopped 1 tsp. Basil
2-3 garlic cloves, minced 1 Tbs. Sugar
Oil for frying (1-2 Tbs.) 1 handful raisins (optional)
4-5 carrots, sliced 1 tsp ground coriander
1 Tbs. curry powder 1 tsp Cinnamon
1/2 chili pepper 1 tsp Nutmeg
1 tsp. Salt
Fry onions in oil. When soft add the garlic and chili pepper. In a teacup combine spices (curry, piri piri, sugar,
salt, ground coriander, basil, cinnamon, and nutmeg). Add water and stir until mixed. Add carrots to the
onions and add the spice mixture. Cover and simmer until carrots are soft. Also add the raisins.

Couve Potato Curry

2 large potatoes, peeled and cubed 1 Tbs. curry powder
1-2 onions, chopped 1-2 tsp. ground coriander
3-4 cloves garlic, chopped 1 tsp. Salt
1 chili pepper, chopped 1-2 tsp. Cinnamon
1 bunch couve leaves, chopped 2-3 carrots, chopped
1 one inch piece of fresh ginger, chopped 1 teacup raisin
2 tsp. cumin
Boil potatoes until soft. Drain. Fry onions in 1-2 Tbs. oil until soft. When soft add chili, garlic, and ginger. Fry
for 1-2 minutes. Add carrots and 2 Tbsp water. Cook until carrots tender. Add spices, salt, potatoes and 2
Tbsp water to make sure it doesn't burn. Add raisins. Add couve and cover so the couve steams. Cook 3-5
minutes.
*Good as samosa filling.






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Couve Surprise
1 tbsp. Olive oil Juice of one lemon
2 onions, chopped Salt
2-3 tomatoes, chopped Cumin
5-6 garlic cloves, chopped Chili powder
2 green peppers, chopped Mexican seasoning
1 bunch couve
Sauté onions, garlic, and green peppers in olive oil until soft. Add tomatoes, lemon juice, salt, and spices. Add
couve and cook until slightly wilted – no more than 5 minutes. Serve with rice or alone. Can be filling for
samosas.
Variations:
-Add curry powder instead of chili powder and Mexican seasoning
- Substitute all spices with chopped fresh ginger and soy sauce
- Add cinnamon

Couve greens (like collards)

Onion, chopped Pepper
Couve leaves, chopped Oil (and as gross as it sounds, collards are the
Water bomb if you use a little bacon grease instead of
Vinegar oil)
Salt
Sautee onion in oil/ grease. When onion is browned, add couve, salt, and a little water. Cook couve until soft
(and most of the water is gone). Then, add vinegar and cook on low heat for a few more minutes.

Eggplant Curry
4 lg. eggplants, peeled and cut into chunks 2 tsp. fresh ginger, grated
2 tsp. salt 1/2 tsp. Turmeric
2 lg. onions, finely chopped 1 tsp. Salt
2 cloves garlic, sliced/crushed 2 chili peppers
4 TBS. oil 2-3 lg potatoes, cut into chunks
1 tsp. cumin 1 tomato, peeled and chopped
1 tsp. coriander, ground 1 tsp. tomato paste
3 cardamom pods
Sprinkle salt over the eggplant pieces, stir and let sit for 6-8 minutes. Meanwhile, in a large skillet or stew pot,
sauté onions and garlic in oil until golden brown. Add all of the spices. Stir often to avoid scorching and
sticking. Squeeze eggplant pieces between your fingers to get rid of excess moisture. Dump the pieces into the
pot. Stir until eggplant becomes slightly limp and golden. Then add potatoes and let them brown on all sides.

When potatoes are somewhat tender, but still resistant to a fork, add tomato, tomato sauce and 1 1/2 cups of
water. Stir, bring to a boil, then reduce heat and simmer until veggies are tender but not mushy. The sauce
should be thick, like syrup, not watery. If it's too thin simmer a bit longer and if it's too thick add water.
Serve over rice.



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Eggplant Parmesan
3 med. or 2 lg. Eggplants Milk
1 cup flour 1/2 tsp. Salt
1/2 tsp. Pepper 1/2 cup oil
Spaghetti sauce (see sauces)
Mix flour with salt and pepper. Cut eggplant into 1/2 inch thick slices. Dip them in the milk, then in the flour
mixture. Heat oil in a skillet and fry eggplant for about 10 minutes or until soft. Top with spaghetti sauce and
cheese if available. Bake in the Dutch oven until cheese is gooey.

Sweet, Sour & Spicy Eggplant

1 eggplant cut into strips ¾ tsp turmeric
3 potatoes peeled and diced ¾ tsp cayenne
2 Tbsp oil 1 ½ tsp salt
1 ½ tsp cumin seeds 2 ½ tsp sugar
1 tsp minced ginger 1/3 cups vinegar
2 tsp coriander powder
Heat oil; add cumin and sauté for 1 minute. Stir in garlic and ginger and sauté one more minute. Add
eggplant, potatoes and other spices. Mix well. Cover and cook on low heat until tender. If necessary, add 2
Tbsp of water. Stir sugar into vinegar and pour over veggies. Cook for about 2 more minutes.

Marinated Eggplant and Peppers

1 eggplant, sliced 2 tbsp. Fresh oregano
2 red peppers, sliced 1 tbsp. Balsamic vinegar
4 tbsp. Olive oil 1 cup vegetable stock
Preheat oven to 375. Toss the vegetables in 1/2 of the olive oil and arrange in a single layer on a roasting pan.
Sprinkle with oregano and roast 30-40 minutes until vegetables are slightly charred at the edges. Transfer
veggies to a bowl. Toss with remaining oil and vinegar. Season with salt and pepper.

Pickled Eggplant
3 kilos eggplant 1 ½ cup of brown vinegar
4 sweet red/green peppers 2 heads of garlic
2 small hot peppers
Slice eggplant, sprinkle with salt and let sit for 30 minutes. Add eggplant to a large pot. Grind peppers and
garlic; mix with vinegar and spoon over eggplant. Place a clean plate on top of the eggplant. Then, place a
heavy, clean towel on top of the pot and move it to a warm, dark place. Let ferment for 3 days, stirring daily.
Seal and store. Yields 8 half-liters.

Ratatouille
1 eggplant sliced 1 onion, chopped
1 tomato chopped salt and pepper, to taste
2-3 okra, sliced 2 tsp basil
3-4 cloves garlic, chopped 2 tsp oregano



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Olive oil

Sauté garlic and onions in oil. Add eggplant. Cook until soft. Add tomatoes and okra. Stir. Add spices and salt
and pepper to taste. Cook until all ingredients are well combined. Serve alone or with pasta.

Cucumber Cashew Curry

1 onion, chopped 1 Tbsp curry
2 or 3 cloves of garlic, chopped 1 tsp cumin
1 pepper, chopped 1 tsp ginger
1 carrot, chopped ½ tsp coriander
½ cup of cashews or peanuts (or a handful) Chili powder or piri pilado
2 cucumbers, chopped Salt
1 cup dry lentils (if available) Pepper
¼ cup coconut milk (or water) Oil

Boil the lentils in 2 cups of water for 30 minutes or until soft and fall apart. In a frying pan, sauté onions and
garlic in oil until translucent. Add pepper, carrots and cashews. Simmer for 3 or 4 minutes, until carrots are
soft. Add cucumbers and cooked lentils. Mix the spices in coconut milk and add to the frying pan. Simmer for
10 minutes. Serve over rice.

Cucumber Curry
½ large cucumber, chopped curry powder
3 med tomatoes, chopped cumin
1 large onion, chopped turmeric
2 green peppers, chopped salt
3 garlic cloves, minced pepper/peppercorns
handful of peanuts, raw oil
chili powder ½ cup water
Sautee onions and garlic in oil until onions are translucent. Add remainder of vegetables and sauté for one
minute, stirring every 20 seconds. Add water, spices, and peanuts and stir. Cover pot and simmer on low heat
for 15-20 minutes, stirring occasionally. Serve over rice. Salt to taste.

Tipsy Pickles
20 cucumbers 1 onion
4 cups sugar 2 cups water
2 cups vinegar 2 tsp. salt
2 cups water Piri Piri to taste
Wash and remove stems and ends of the cucumbers. Cut cucumber slices and onion slices very thinly. Mix
everything in a pot of boiling water. Boil for 15 minutes. Fill container and let set for one or two days, each
day tasting more like pickles.
Variations:
- Add garlic
- For “Tipsy Pickles” add a shot of Vodka

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Nut balls with Tomato Sauce
Nut roast Mix (cashew, peanut, etc) 2 Tbs. of mixed herbs
1 onion finely chopped 1 Tbsp (level) flour to thicken
2/3 cloves of garlic 1/4 pint water
2 tomatoes Alternatives use sauce mix
1/2 can of Tomato paste
Make the nut roast mix and make into cm balls. Bake or fry until cooked. Fry the onion until soft. Add the
garlic and fry for a minute. Mix in the flour and add the herbs. Add the tomatoes, paste and water. Simmer
for 15 minutes. Add balls and heat through.
Serve with potatoes or pasta.

Nut Roast
2 cups of peanuts (either roasted or unroasted 1/2 cup of grated carrots
Roasted gives a heavier flavor), 2 buns, grated
2 cloves of garlic, chopped 1 egg
1 tsp. of mixed herbs 2 tsp of oil (sesame)
1 large onion, finely chopped A generous grind of pepper
Put the peanuts in a solid contained and mash them. You should get a mix with some very fine peanut flavor
and some larger bits for crunch. In a large bowl mix every thing except the egg and oil and the water. Beat the
egg and oil together. Add to the nut mix and stir well. Add water until the mix binds but is not too wet, oil an
egg tin. Put the mix in. Push down firmly. Bake for 30-40 minutes until set and brown round the edges. Cut
around the edge and let cool slightly before turning out.
Alternatives: Nice cold or refried in slices. Use mixed nuts, e.g. walnuts cashews - anything.

Spicy Okra
2 Tbsp margarine or oil 2 tsp. ground coriander
1/2 kg fresh okra, washed and cut 1 Tbs. curry powder
1 onion, chopped Salt and pepper
2-3 tomatoes, chopped Lemon juice
2 cloves garlic, chopped
Sauté the onions until soft. Then add the garlic, tomatoes, coriander, curry powder and salt. Bring to a boil
and then add okra. Simmer for 15-20 minutes or until okra is soft.
Add lemon juice to taste.

Okra (quiabo)
15-20 okra, sliced 2 tomatoes, diced
Olive oil Water
1 onion, diced Salt, pepper, piri piri
3 big cloves of garlic, minced
Sauté onion and garlic in oil until soft. Add onions, okra, and a little water. Simmer until soft. Add spices to
taste while it is simmering. Serve with rice

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Mashed Potatoes
1 kilo of potatoes, peeled and cut into 1 inch ¼ tsp pepper
cubes
¾ cups hot milk Variations:
2 Tbsp milk ½ cup grated cheese
½ tsp salt 2 Tbsp parsley
Add potatoes in large pot and add enough water to cover them. Cook 13-15 minutes until potatoes are
tender. Drain potatoes in colander. Return cooked potatoes to pot and stir over medium heat, about 1
minute, until excess water has evaporated. With fork mash milk, butter, salt and pepper into potatoes. Beat
with wooden spoon until smooth and creamy. Stir in any add in options if desired.

Latkas
1 kg potatoes peeled 1 large onion, grated
¼ cup flour 1 egg, lightly beaten
1 tsp baking powder 1/3 cup vegetable oil
Grate the potatoes into a large mixing bowl; add the flour, baking powder and salt; stir to combine. Add onion
and egg; mix well. In a large skillet, heat 1 Tbsp oil over medium heat. Using a tablespoon, spoon potato
mixture into skillet, using about 2 tablespoons per pancake. (Skillet holds about 4 pancakes at a time.) Flatten
mixture slightly with a spatula. Cook pancakes 4 minutes then flip and cook another 4 minutes or until golden
brown, crisp and cooked through. Remove pancakes from the skillet, then transfer them to a serving platter
and keep warm until serving.

Spicy Potatoes
2 Tbs. Oil Juice of 1 lemon
1/2 tsp. mustard seeds 1 tsp. sugar
250g (8 oz.) potatoes cut into sm. cubes Salt
1 tsp. turmeric 250g (8 oz.) tomatoes
1 tsp. chili powder 2 Tbs. finely chopped coriander
2 tsp. paprika
Heat oil in pan, add mustard seeds and fry until they pop just a few seconds. Add the potatoes and fry for
about 5 minutes. Add the spices, lemon juice, sugar and salt to taste, stir well and cook for 5 minutes. Add the
tomatoes, stir well, and then simmer for 5-10 minutes until the potatoes are tender. Sprinkle with coriander
to serve.

Potato/Sweet Potato/Pumpkin Curry

1 kilo potato/sweet potato/ pumpkin ¾ tsp salt
½ tsp cumin 2 cups water
½ tsp turmeric ½ tsp garam masala
2 tsp coriander powder 1 tsp lemon juice
¼ tsp cayenne
Choose any combination of the above, peel, chop and boil until tender. Heat cumin in oil until golden. Add the
chosen carb with turmeric, coriander powder, cayenne, salt and water. Bring to a boil and simmer down to
desired consistency. Add masala seasoning and lemon juice and remove from heat.
Good with rice and mango chutney.

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Curried Pumpkin
1 large slice of pumpkin cubed 1 tsp. cinnamon
1-2 onions, chopped 2 tsp. curry powder
3 cloves of garlic, chopped 2 tsp. cumin
1 chili pepper, chopped 1 tsp. salt
1/3 cup raisins 1 Tbs. Sugar
Boil chunks of pumpkin until soft. Drain and set aside. Reserve water. Sauté onions, garlic and chili in oil.
When onions are soft, add the pumpkin. Add the spices, raisins, sugar and salt. May need some of the
reserved water. If you want more spice could add 1/2 - 1 tsp. piri piri to give it kick. Eat with rice.

Squash and Chickpea Curry

1 cup cooked chickpeas Salt and pepper
1 Tbsp oil 1/2 Tbs. ginger
2 cup chopped and peeled squash 1 Tbs. curry powder
1 medium onion, chopped 1 Tbsp cumin
2 tomatoes, chopped 1/4 tsp. gr. cloves
3 cloves garlic, minced 2 cups water
1 minced chili
Heat oil. Add squash and onion cook for 5 minutes. Add tomato garlic, chili and ginger. Cook another 5
minutes then add spices and mix. Add water and cook 30 minutes or until squash is cooked to desired
firmness. Add chickpeas and cook 10 minutes more. Serve with rice or couscous.

Fried green tomatoes

Green tomatoes, sliced Salt
Flour Pepper
Parmesan cheese Milk
Breadcrumbs Egg
Heat oil in a frying pan. Combine flour, cheese, breadcrumbs, salt, and pepper. Mix milk and egg. Dip tomato
in milk/ egg mixture and then flour mixture. Fry in oil until crispy and brown. Great with fruity salsa or
chutney.

Lemon, Butter Zucchini Sauté

2 cups diced Squash or Zucchini (local 3 tbsp butter
pumpkin) 1 package pasta
1 sliced onion ½ cup chicken or vegetable stock
4 cloves of chopped garlic Salt and pepper to taste
2 large lemons
Sauté the squash, onions, garlic, salt and pepper in 1 tbsp butter until all are transparent. Add zest of the
lemons as things are being sautéed. Meanwhile, cook and drain pasta. Add the squash mixture, the rest of the
butter, the juice of the lemons, the parsley, the stock, and additional salt and pepper (if needed) to the cooked
pasta.
Cook until most of the liquid has evaporated.

Beet Greens
Leaves, stems, greens of beets Chopped sautéed onion



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Hard boil eggs Vinegar
Wash beet greens in several baths of cool water to make sure all grit or sand is gone. Put greens in large,
covered pot over medium heat. The moisture on the leaves is usually sufficient to steam them. Cook until they
are just wilted. Combine them with some sautéed chopped onion, a couple of chopped hard-boiled eggs, some
chopped cooked beets, and a little vinegar. Serve hot.

Bursin
Oil 2-3 fresh chili peppers chopped
4 onions, chopped 2 tomatoes, chopped
Water 1-2 cups lentils
8 cloves garlic, crushed Salt to taste
1-2 tsp. cumin
Boil lentils in water for 20-30 minutes. Sauté onions in oil until soft. Add cumin and garlic and cook for 10
minutes. Add chili pepper and tomatoes. Cook for another 5 minutes. Add cooked lentils (without liquid) and
simmer 10-15 minutes. If thick add some of the lentil liquid. Salt to taste.

Cinnamon Lentils
2-3 cloves garlic, chopped 1 Tbs. tomato paste
1-2 onions, chopped 1 cup lentils
1 tsp. cinnamon Salt
1 tomato, chopped Oil
Sauté onions in oil until soft. Add tomatoes and garlic. Cook for 2 minutes. Add lentils (uncooked) and stir.
Add 4 teacups of water, tomato paste, and cinnamon. Bring to a boil. Cover and simmer for 30 minutes.
Good over pasta or rice.

Kusherie
Oil 1 green pepper, chopped
1 cup lentils 1 Tbs. sugar
Water or stock 1/2 tsp. salt
1 tsp salt 1 tsp. cumin
4 teacups rice 1/4 tsp. piri piri
2 cans tomato paste 3 onions, chopped
6 tomatoes, chopped finely 4 cloves garlic, chopped
Brown lentils (uncooked) in 2 Tbsp oil for 5 minutes. Add 6 teacups boiling water or stock, 1 tsp salt, pepper
and cook for 10 minutes uncovered. Stir in rice and 3 teacups boiling water or stock. Bring to a boil, lower
heat and simmer 25 minutes covered.
For sauce: mix together tomato paste, tomatoes, green pepper, sugar, salt, cumin, and piri piri. Bring to a
boil, lower heat and simmer for 25-30 minutes.
In a separate pan, sauté onions and garlic in 2 Tbs. oil until brown when everything is done dish out lentil/rice
mixture and top with sauce and onions.

Butternut Squash Lentil Daal, submitted by Beth Long, Moz 24

1 Tbsp olive oil 1 ½ tsp curry powder
2 tsp cumin seeds 2 tsp cumin
2 tsp mustard seeds Pinch of chili powder

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2-3 tsp salt 1-2 inches of fresh ginger, minced
2 cups red lentils 1 piri-piri (optional)
2 small onions, minced 2-3 cups chopped squash
3-5 cloves of garlic, minced Milk of 1 coconut
Heat the oil and add mustard and cumin seed. Cook until they start to pop. Add onion, ginger, and garlic.
Sauté until soft. Add remaining spices and mix. Add the lentils and let fry for 2-3 minutes. After, add 5-6 cups
of water and season with chicken or vegetable stock. Add the squash and let cook for 5 minutes. Add the milk
of one coconut. Let cook for 25-30 minutes until the squash is soft. Finish with the juice of a lemon and if you
have it fresh mint or cilantro. Serve as a soup or for a heartier meal over rice.

Meatless Shepherd's Pie

1 cup cooked lentils 2-3 carrots, chopped
1 can tomato paste 3 large potatoes, cooked and mashed
2-3 tomatoes, chopped 1 tsp. mixed herbs
2 onions chopped Salt to taste
3 cloves garlic, chopped
Oil
Fry onions and garlic in oil until soft. In a pot mix onions, garlic and all other ingredients except potatoes.
Cook 20 minutes until sauce is thick. Put sauce in a baking dish and top with mashed potatoes bake for 20
minutes.

Balsamic Marinated Veggies

1 eggplant, thinly sliced 1/4 cup balsamic vinegar
1 green pepper, sliced 1 tsp. Olive oil
1 carrot, chopped 1 can chickpeas
1 onion, chopped
Sauté eggplant in olive oil. After partially cooked add onions. Steam carrots and green peppers. Combine all
vegetables in a bowl. Add vinegar and chickpeas. Let marinate for 30-45 minutes.

Vegetarian Chili
1 cup dry beans salt
1 large onion, chopped Splash of vinegar
2 green peppers, chopped 2 Tbsp chili powder
4 tomatoes, chopped 2 tsp oregano
3 garlic cloves, minced 1 Tbsp cumin
Oil
Soak beans overnight. Boil for 1 1/2 - 2 hours. In another pan Sauté onions, add garlic and peppers, then add
tomatoes. Cover and cook for 8-10 minutes, stirring occasionally. Add the beans, spices and vinegar. Mix and
cook on low heat for 1/2 hour. Add water as necessary.

Stuffed Vegetables
Many vegetables can be stuffed, like potatoes, peppers, tomatoes and mushrooms. For all, remove insides.
Put peppers in boiling water for 3-5 minutes before stuffing.
Variations: - stuff with Spanish Rice, nutty rice, coconut rice, Mac and cheese, egg salad, tuna salad, potato
salad

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Tandoori Vegetables
2 cloves garlic, chopped 1/2 tsp. Cayenne
Small piece of ginger, grated
1 jalapeno, seeded and diced 2 potatoes, quartered
1/4 cup milk 1 onion, diced
Dash of sugar 1/2 pumpkin or squash, cubed
1 tsp. Coriander 1/2 can peas (optional)
1 tsp. Cumin 2 tbsp. Cilantro, chopped
1 tsp. Curry
Bring water to a boil. Drop in pumpkin. Cook until tender. Drain and set aside. Combine first set of
ingredients for marinade. Set aside. Combine other vegetables with pumpkin. Pour marinade over them and
let sit for 20 minutes. Bake at 325 for 30 minutes. When finished, fold in peas and cilantro.

Thai Stir-fry
Onions Carrots, peppers, sprouts, baby corn, sweet
Garlic peas
Oil (use a little sesame oil if you can find it) 1-2 eggs
1 tsp sugar Crushed peanuts or cashews
1 Tbsp minced ginger ½ packet spaghetti or egg noodles
Sauté onions and garlic in a little oil and when they start to turn golden add sugar to caramelize them. Stir
and add minced ginger, then add veggies and soy sauce. Cover and cook until tender but still crispy. Scramble
eggs. Add eggs and crushed nuts to vegetable mix. Cook noodles and then lightly stir-fry in a little sesame oil
and soy sauce. Mix noodles and vegetables.

Mandioca “Boca” Burgers

3 or 4 tubers of mandioca 1 egg
1 carrot, chopped 1 cup of flour
1 pepper, chopped Cumin, Curry powder
1 onion, chopped Chili powder or 1 piri pilado
1 tomato, chopped Salt, Pepper
2 garlic cloves, chopped Oil
Peel, cube and boil the mandioca until it can be mashed up (like potatoes). Mash it leaving a few chunks. Add
the chopped veggies, egg and flour. Season to taste. Form paddies about the size of your palm and fry in oil,
flipping after a few minutes.

Mediterranean Madness
The Eggplant: 1 onion
1 onion, chopped 1 tomato
2 or 3 cloves of garlic, chopped 1 clove of garlic
2 or 3 eggplants, sliced 1 carrot
Basil, Oregano, Rosemary 1 pepper
Oil Lemon juice
Vinegar
The Salad: Oil
1 cup dried chickpeas SOAK THEM OVER Salt, Pepper, Basil, Oregano
NIGHT!



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Sauté the onions and garlic in hot oil until translucent. Add the eggplant and sprinkle with basil, oregano
and rosemary. Cook until the eggplant starts to brown on the edges. Serve over cooked pasta.
Cook the chickpeas. Chop all the veggies, mix it all together with the cooked chickpeas, and season to
taste.
Eat it all together and be very very happy.

Falafel, submitted by Sterling Jarrett and Kelly Cannon, Moz 23

1 can of chickpeas Dash of salt
¼ cup flour ½ onion, finely diced
1 tsp baking powder ½ green pepper, finely diced
Dash of cilantro Oil
2-3 cloves of garlic, finely diced
Mix and pilar all ingredients. Roll into small patties (shouldn’t stick to hands, if it does, add more flour) and
cook each side in a bit of oil until it is golden brown.

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Eggs

Zucchini squares
3 cups thinly sliced zucchini, unpeeled ½ cup Parmesan cheese
½ cup finely chopped onion ¼ cup vegetable oil
¼ tsp oregano 4 eggs, lightly beaten
¼ tsp black pepper 1 cup flour
½ tsp salt Dash salt
Dash garlic powder 2 tsp baking powder
2 TBSP parsley 2 TBSP milk (optional)
Combine all ingredients and mix. Pour mixture into a greased baking dish (or muffin pan). Bake at 350°F for
~30 min or until lightly browned. Cut into squares.

Pepper and Couve Crustless quiche

3 Tbsp olive oil 1 cup flour
1 cup chopped onion Dash salt
1 large (red) pepper, finely chopped Dash cayenne pepper
3 garlic cloves, minced 2 tsp baking powder
3-4 bunches couve, chopped ¼ cup Parmesan cheese
3-4 eggs ½ cup milk
Sautee onion and pepper until softened. Add garlic and couve and cook, stirring until just heated through.
Beat eggs, flour, salt, pepper, baking powder, Parmesan, and milk. Add couve mixture. Pour into greased
baking dish or muffin pan, and bake until lightly browned.

Frittata
3 Tbsp butter/margarine or oil 1 garlic clove, minced
1 medium potato, cut into quarters, thinly 4 large eggs, beaten
sliced 1/2 cup
1 medium onion, sliced grated cheese (optional)
1 1/2 tsp. basil, rosemary or oregano Salt and pepper
Sauté onions and potatoes in oil covered, stirring frequently, until brown. Stir in the herbs and garlic. Pour
eggs over the sautéed vegetables. Sprinkle cheese on top and salt and pepper to taste. Cover pan and cook on
a low heat until eggs are set and bottom is golden. To brown other side, slide frittata onto a plate, then flip it
over into the pan and cook.
Variations:
- Add 1 bell pepper, sliced to potato and onion.
- Add 1 chopped tomato.
- Add 1-2 Tbs. NIDO to eggs when beating.

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Huevos Rancheros
1/4 cup olive oil 1/4 tsp. Pepper
3 garlic cloves, crushed 2 tsp. Chili powder
2 medium onions, chopped 1/4 tsp. Oregano
1 green pepper, chopped Cumin
4 seeded, peeled, chopped tomatoes 8 eggs
1/2 tsp. Salt
Sauté garlic in oil. Remove garlic. Add onions, peppers. Sauté until soft. Add all remaining ingredients except
for the eggs. Simmer until thick. When sauce is finished, form a hole in the center. Crack eggs into the hole.
Bake until eggs are set.

Simple Omelet
2 eggs 1 tsp. oil
2 tsp. cold water 1 Tbsp butter
Salt 1 Tbs. milk powder (optional)
Pepper
Beat eggs in a bowl with the water, pinch of salt and pepper. Put frying pan over high heat down and add oil,
then the butter. When butter is melted, turn up heat again. Add eggs. Cooks fast. Add a filling and turn one
side over filling. Cook. Slide onto a plate.

Potato and Egg Scramble

1 large potato, peeled and sliced 4 eggs
2 Tbsp oil ¼ cup milk
¼ cup chopped onion Salt and pepper
¼ cup chopped green pepper
Add potato, onion and green pepper to pan with oil until potato is tender.
Combine eggs, milk, salt and pepper in bowl and beat slightly. Pour over potatoes pan and let sit without
stirring but pull egg away from side to get egg underneath. When almost cooked scramble slightly. Take off of
heat and let sit 2 minutes before serving.

Foo Yeung
4 eggs ½ cup onion
3 Tbsp oil or butter ½ cup green pepper
Brown chopped onion lightly in oil. Add eggs to pan. Stir chopped vegetables lightly into eggs. Let get firm
and brown in pan, stirring up center once in a while. Cut into sections and serve quickly

Tortilla Española
4 eggs oil
2 potatoes (diced into small cubes) minced herbs
Almost deep fry the potato pieces in a small frying pan until they are soft inside and slightly crispy. Mix up the
eggs with some mixed herbs. Drain the oil off the potato pieces and add to the egg mix, stir it together. Make
sure you still have enough oil in the pan then add the egg and potato mix. Cook on a low heat until most of the
egg has gone solid. Take a plate and place over the frying pan flip the omelet. Cook on the other side until
browned. Flip again if necessary.



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Pasta

Homemade Noodles
1 egg, slightly beaten 1/3 cup flour (about)
1/2 tsp. salt Cut into strips of choice
Beat egg and salt together. Mix in enough flour to make stiff dough. Knead for 5 minutes. Roll very thin.
Cover let stand 20 minutes. Cut in desired width.

Lasagna Noodles
2 eggs slightly beaten 2 cups flour
1/2 tsp. salt
Beat eggs and salt together. Add enough flour to make stiff dough. Knead for 6 minutes. Roll out dough thin,
but not too thin. Cover and let stand 20 minutes. Cut into desired strips. Let dry completely.

To assemble lasagna, make sauce and noodles. Put a thin layer of oil on bottom of pan. Arrange noodles on
bottom of pan and then add sauce. Any vegetables or meat can be added at this point or when making the
sauce. Sprinkle with grated cheese. Continue layering until ingredients run out.

Baked Macaroni Casserole

1 package cooked pasta Paprika
1 cup cheese or 1 jar processed cheese Cayenne
2 eggs 1 green pepper, chopped
1/2 cup milk 1 onion, chopped
Salt and pepper Breadcrumbs
Beat egg. Mix remaining ingredients in a baking dish. Cover with breadcrumbs and paprika. Bake 40 minutes.



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Pasta Primavera
2 carrots, chopped 1 1/2 – 2 cups white sauce*
1 large onion, chopped Cooked pasta
2 green peppers, chopped Oil
4 cloves garlic, minced
Sauté onion, garlic and carrot in oil over medium-low heat. After 3 minutes add the peppers. Sauté for a few
more minutes. Add white sauce. Mix in pasta.
*see sauces

Couve/ matapa ravioli

Prepare ravioli using the “homemade noodles” Prepare couve/ matapa recipe
Roll out noodle dough and cut into rectangles. Spoon a small amount of foliage onto one half and then fold
over and seal. Add to boiling water until the raviolis float to the top. The ravioli freezes really well. The
coconut milk from the matapa is almost like cheese in the pasta.

Gnocchi
4 potatoes 3-4 cups flour
First, make plain, dry mashed potatoes. Next, begin adding flour to the mashed potato mixture. Once it
achieves a pliable consistency, begin kneading. Continue adding flour until the dough is not sticky, but not
hard. Add more flour later if the dough starts to get sticky. Separate the dough into large pieces and roll out
snake-like strips. Each “snake” should be about 2 centimeters in diameter. Slice the snake into many 2
centimeter wide pieces. Take a fork in your hand. Don’t move it. Roll the dough piece off the fork so that it is
now round(er) and imbedded with grooves. Boil the gnocchi until they float. Yields 3-4 servings.
Serving Suggestion: Serve with tomato or pesto sauce. Top with grated cheese.

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Rice

Coconut Rice
4 cups coconut milk 2 cups rice
Bring coconut milk to slow boil. Add rice. Make like normal rice.
Variations: - add nutmeg, cinnamon, sugar or allspice

Coconut Papaya Rice

1 cup rice 1 cardamom pod
1/4 cup water Milk of 1 lg. coconut
1/2 tsp. salt 1 ripe papaya, deseeded and chopped
1/2 tsp. cinnamon
Wash rice. Bring rice, water, salt, cinnamon, cardamom, and coconut milk to a boil. Reduce heat, cover, and let
simmer for 20 minutes. Fluff rice lightly with a fork, cover again, and let sit for 10 minutes. Cut 1/2 papaya and
mash other 1/2. Stir cut and mashed papaya into the rice. Serve warm.

Curried Rice
2 medium onion, chopped Peanuts (1/2 - 1 teacup)
2 1/2 Tbsp curry powder 1 tsp. piri piri
2 cups water 1 cup rice (uncooked)
Fry onions in 2-3 Tbsp oil. Add curry and piri piri simmer for 5-10 minutes. Add water, rice, raisins and
peanuts. Cover and cook until rice is done.

Curried Rice With Lentils

1-2 Tbs. Oil 2 cups rice, rinsed
1/2 onion, chopped 1 1/2 cup lentils washed and picked over)
3 cloves garlic, minced 8 cups water
1/4 tsp. ground ginger Handful of raisins
2-3 tsp. curry powder
Heat oil in a saucepan and sauté the onion and 1/2 of the garlic. Then add the ginger, rice, and curry. After a
couple of minutes, add the lentils, water, 1/2 garlic, and raisins and bring to a boil. Cover and reduce the heat;
cook until the water is absorbed. Salt and pepper (or other spices) to taste.

Curried Rice with Nuts

1 cup rice handful of pilared nuts
2 tomatoes, chopped 1-2 bay leaves
2 onions, chopped lemon grass (optional)
1 green pepper, chopped 3 cloves of garlic
1 piri-piri, minced 1 cube bouillon
1 Tbsp Curry

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In a pot boil rice with bouillon, bay leaves, lemongrass, oil, and nuts. Cook until rice is done. In a frying pan,
heat oil. Add remaining ingredients. Cook until tomatoes break down. When satisfied with seasonings add to
the rice. Heat together.
Variations:
- Boil cabbage and separate the leaves; stuff rice mixture in a leaf
- Can substitute beans for rice, lentils, split peas, etc.

Fried Rice
1/4 cup oil Soy sauce
2 cups cold cooked rice Ginger
2 green onions, chopped 2 carrots, chopped
1 small onion, chopped 1 green pepper, chopped
1 egg Handful of green beans, chopped
Lots of garlic 1 can of peas (optional)
Sauté vegetables and garlic in oil. After 5 minutes add beaten egg. Mix well. Add rice. Mix well. Season with
soy sauce and ginger to taste. Add whatever meat or vegetables you have around the market! For a twist, add
curry powder!

Green Rice
1 egg 1/2 cup shredded cheese or 2 tsp. Butter or 1
1 cup milk jar of processed cheese
1/2 cup parsley 1/2 tsp. Curry
3 garlic cloves, chopped salt and pepper
2 onions, chopped 2 tbsp. Olive oil
2 cups boiled rice
Beat one egg. Add remaining ingredients. Mix. Place in a baking dish. Bake for 30 minutes.

Spanish Rice
2 green peppers, chopped and seeded 1 chicken cube
3 tomatoes, chopped Paprika
2 onions, chopped Cumin
3-4 cloves garlic, chopped Coriander
1 tbsp. Oil Mexican seasoning
2 cups cooked rice
Cook rice with chicken stock. Sauté tomatoes, onions, garlic and peppers in oil. Mix with seasonings.
Variations: - Sauté vegetables, add uncooked rice and Sauté five minutes. Add 4 cups boiling water and
continue cooking. For more tomato flavor, add tomato paste.

Sushi Rice

Cook rice in boiling water. After rice is done, add a mixture of a couple TBSP of a sugar dissolved in vinegar
mixture. Let rice cool.

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Meats

My Empregada’s Empanadas
Pastry: 1 tablespoon soft butter
3 cups flour 1 teaspoon salt
1 cup water 1 teaspoon pepper
In a bowl, combine dry ingredients with butter, so that the butter takes on a crumbly consistency. Add water.
Mix with your hands to form dough. Add more flour or water as needed. Roll the dough into a ball, then using
a rolling pin (or a bottle) roll flat on a floured surface ½ centimeter thick. Using a tea saucer (or other tiny
plate) cut out circles. Re-roll the dough so that you get as many circles as possible from the dough. Set aside.

Filling:
1 onion, chopped
½ kilo beef, ground or cut in small pieces
1 teaspoon cumin
3 hard boiled eggs, diced
Sauté the onion and cumin in a skillet then add meat. Once cooked, drain off any excess grease. Add hard-
boiled egg and let cool.

To make the empanada: Hold the dough in one hand and scoop filling into the center. Dip a finger in a cup of
water, then dab the edges of the circle, fold the dough in half (around the filling), and begin sealing. Do this by
pressing and pinching the edges shut. Repeat. Place sealed pockets on a lightly oiled baking sheet, and bake
until golden brown in a 350F oven. I have also heard that you can fry these in some oil as well. Yields 10-15
empanadas.
Variations: shredded cheese, shredded chicken or ham and cheese.

Coconut Curry Chicken

1 chicken, cut into pieces Lemon juice
Curry Coconut, grated
Salt and pepper Oil
Rub chicken with curry powder, salt, pepper and lemon juice. Add grated coconut. Let marinate for a few
hours. Heat oil in a pan. Sauté until cooked. Make sure each piece has a good coating of coconut. Cook until
coconut is nicely browned.

Chicken Curry
1 chicken 2 tsp. curry powder
3 lg. onions, chopped 2 Tbsp tomato paste
2 Tbsp fresh parsley Salt and pepper
2 garlic cloves 2 Chili peppers, minced
1/4 cup oil Milk of 1 coconut
Sauté the onion, garlic and parsley in the oil. Add curry, tomato paste, and chili peppers. Salt and pepper to
taste. Cut chicken into small pieces and add to the curry mixture. Simmer for 30 minutes, stirring occasionally
to avoid it sticking to the pan. Add the coconut milk, little by little. Let simmer for 20 minutes. Serve with
white rice.

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Chicken Curry Take 2
1 chicken, cut into parts Herbs (parsley, rosemary, basil, thyme, or
1 lemon whatever you have)
Cinnamon, allspice, salt and pepper 1 cup chopped tomatoes
½ cup white wine or vinegar
Cut up chicken, scrub with lemon and season with cinnamon, allspice, salt and pepper. After it is brown, put it
in the pan, add handful of herbs and garlic. Add tomato and white wine or vinegar. Stir the whole thing, cover
and let simmer until tender

Fried Chicken
1 chicken, cut into parts Paprika
Milk to cover chicken 1/2 cup fine breadcrumbs
1 cup flour Oil
Salt and pepper
After chicken has been cleaned and cut, marinate for one hour in milk. In large bowl, mix flour, salt, pepper,
paprika and bread crumbs. Coat the chicken with the dry mixture. Deep fry in very hot oil.

Chicken Gumbo
2 Tbsp Butter 1 1/2 cup chopped tomatoes
1 onion, chopped Salt
4 cups chicken broth Cayenne pepper
1 green pepper 1 cup cooked rice
2 cups okra, chopped Chicken meat, cooked, cubed
4 cloves garlic, chopped
Sauté onions in butter until golden. Add the broth, peppers, okra, garlic and tomatoes. Bring to a boil. Lower
heat and simmer for 30 minutes. Add remaining ingredients for 5 minutes.

Chicken Quiche
Pie Crust ¾ milk
2 cups of diced cooked chicken ¾ heavy cream (or 1-½ cups of milk if
½ cup sauteed onion you don’t have cream. Add 1 more
1 Tbsp Parsley egg)
4 eggs Salt and pepper
Place chicken, onion and parsley in the piecrust. Beat the eggs and add the heavy cream or milk. Add salt and
pepper to taste. Pour over the chicken, onions and parsley and cook for 45 minutes.

Japanese-Style Chicken
¾ cup flour 3 chicken breasts, skinned, boned and cut in 1-
½ tsp salt inch cubes
½ cup very cold water 2 tbsp. mustard
1 beaten egg 1 tbsp. soy sauce
Combine in a shallow dish flour and salt. In a separate dish combine water and egg. Add to flour stirring just
until moistened .Dip the chicken in batter and brown in deep hot oil for about 5 minutes. Drain the chicken on
napkins on towel and dip chicken in mustard and soy sauce.
Serve with rice. Serves 6-8. You could also skewer pieces of chicken and green onion, dip in batter and fry.



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Galinha pipoca (Popcorn chicken)
Chicken, cut in small pieces or the leftovers Salt or seasoned salt
from the bones Pepper
Flour Oil
Heat oil in a frying pan. Moisten chicken pieces in water or milk, and dip in the flour/ salt mixture. Double
batter by moistening again and then dipping in the flour mixture again, if desired. Fry until crisp and brownish.
Variation: This is also great if you get one of those Ranch (or any other kind of) dressing packets from the
States. Use the dry dressing mix instead of salt/ pepper.

Baked Chicken
1-2 kilo chicken (legs, breasts, whole, etc.)
2 tablespoons dried herbs of your choice
1 teaspoon salt
1 teaspoon pepper
1 cup marinade (optional)
If you want to marinate the chicken, place it in a plastic bag with preferred marinade (see recipes in the Salad
Dressings section of this book). Let the chicken marinate at least an hour in the refrigerator. Alternatively, rub
herbs into the chicken. Put chicken in an ovenproof dish; bake legs and breasts on medium high heat 20-30
minutes. For a whole chicken, cooking time varies depending on size, but assume 1 hour. Cook until no pink
remains. Yields vary based on amount of chicken used.

Fanta-tastic Chicken (PC Ukraine)

2 chicken breasts (leg quarters will work as ¼ cup soy sauce
well) 4-6 green onions (or 1 medium yellow
1 cup Fanta® (orange soda) onion), finely chopped
Combine orange soda and soy sauce. Marinate chicken in the liquid overnight in the refrigerator. Place the
chicken and marinade in a baking dish. Sprinkle with onions. Bake in a medium heat oven for 1 hour. Baste
occasionally with the liquid. This recipe goes great with fried rice or pasta. Yields 2 servings.

Goat Curry
1 kilo goat meat, cubed 1 bunch couve, chopped
2 onions, chopped Milk from one coconut
6 cloves garlic, chopped 1-cup peanut flour
4 tomatoes, chopped 1 can tomato paste
2 carrots, chopped Salt and curry powder to taste
3 potatoes, chopped
Brown goat meat with onions and garlic. Add coconut milk, tomatoes, potatoes, carrots and peanut flour.
Simmer for one hour or until sauce has thickened. Add salt and curry powder. Add tomato paste to thicken
further. Add couve at the very end just to wilt slightly. Serve over rice or with xima.

Goat Stew
1 kilo goat meat 4 potatoes, cubed
4 tomatoes, chopped 2 carrots, chopped
1 large onion, chopped 1 can of peas



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2 tsp curry powder Garlic
2 tsp parsley, minced Vinegar or lemon juice
1 can of beer Salt
Oil
Season meat with garlic, salt, and lemon juice. In a large saucepan, heat oil and fry the meat. Add onions,
tomatoes, parsley, and carrots. Boil for a few minutes. When sauce is almost dry, add seasonings and beer. Let
cook for 1 1/2 hours then add potatoes and peas. When the sauce gets thick and the potatoes are soft it's
ready. Serve with white rice.

Lemon Shrimp
1 cup dried shrimp, boiled to rehydrate or Juice of 2 lemons
1 kilo fresh shrimp 5-6 garlic cloves, minced
4 tomatoes, chopped Olive oil
2 small onions, chopped Salt and pepper
Sauté shrimp in oil. Set aside. Sauté onions, garlic in oil until onions are translucent. Add tomatoes and cook
for 5 minutes. Add lemon juice, salt and pepper. Simmer over low heat 10 minutes. Add shrimp and cook for
another 5-10 minutes.

Shrimp Scampi
1 cup dried shrimp, boiled to rehydrate Salt and pepper
or 1 kilo fresh shrimp Several Tbsp Butter
Juice of one lemon
1 onion, chopped
5-6 cloves garlic, minced
Melt butter. Sauté onions and garlic on low heat. Once onions are translucent, add lemon juice, salt and
pepper. Mix and let cook for a few minutes. Add shrimp and heat through. Serve over pasta or rice.

Lemon Pepper Fried Prawns

1 cup flour, wheat or corn 1 Tablespoon lemon pepper
2 eggs, beaten Prawns
1 Tablespoon garlic salt Oil for frying
Clean the prawns, take off the head, vein, and tail. In a bowl, mix the flour, lemon pepper and garlic salt. In
another bowl, beat the eggs. Dip or soak the prawns in the egg, then dip them in the flour mixture, then into
the frying pan (oil should be hot). The prawns are done when they curl up in a circle and are golden brown
(don’t forget to turn them). French fries made in the oil after the prawns are also tasty.

Coconut shrimp (a must for those lucky enough to have both shrimp and coconut!)
1 pound shrimp ½ cup breadcrumbs
½ cup flour Spices (black pepper, cayenne pepper, Creole
¾ tsp salt seasoning)
2 egg whites Oil
1 cup coconut, grated
Peel shrimp (devein if desired), leaving tails on. Mix flour, spices, and salt. Beat egg whites. Mix coconut and
breadcrumbs.

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Heat oil in a frying pan (enough oil to cover or almost cover the shrimp). Dredge shrimp in flour mixture. Dip
in egg whites. Dredge in coconut mixture, pressing the mixture onto shrimp. Fry shrimp 1-2 minutes or until
golden brown. Drain off oil and sprinkle with salt. Good with salsa or chutney.

Asian Fish
Fish fillets 2 tsp. fresh ginger root, grated
3/4 cup cooked rice 2 garlic cloves, minced
1 onion, chopped 2 Tbsp soy sauce
1 Tbsp oil 2 tsp. sesame oil
Rinse fish. Take two sheets of aluminum foil and fold to make double sheet. Brush oil in center of each
square. Spread rice in center of each square then layer fish, and onion on top of rice. In a bowl combine other
ingredients and pour half over each serving. Fold aluminum up and bake for 20-30 minutes.

Búzi Fried fish (Musopo Frito)

2 medium, fresh fish Salt
3 cups corn flour Oil
2 Tbsp chili powder Lemon juice
5 cloves garlic piri piri sauce, to taste
After gutting, descaling, and washing fish, place in salted water and smother with garlic scoring sides of fish to
marinade best. Remove from marinade and fillet fish or cut transversely into pieces for frying. Cover in flour
and chili mixture and place in hot oil. When golden brown, flip fish and fry other side. Best served with lemon
and piri piri sauce. If you don’t have catfish, sorry, you should come to Búzi…

Fish Casserole with Atchedo (dried mango)

8 fillets of fresh or dried fish 2 large onions, chopped
6 small tomatoes chopped piri piri, to taste
4 pieces of atchedo (dried mango) salt, to taste
Place fish in greased baking dish. Add chopped tomatoes, onions, piri piri, salt and dried mango. Pour a liter of
water (3 1/2 -4 cups) over the casserole, cover, and bake in the oven for 30 minutes. Serve with rice

Creamy Fish Stew

4 fillets of fish 3 Tbsp coriander
2 onions, chopped 6 Tbsp olive oil
1 garlic clove 2 cups coconut cream or first milk (see sauces)
5 potatoes, sliced
Boil fish briefly to loosen the skin. Pour off water and remove the skin and bones of the fish. Flake the fish into
bite sized pieces. Sauté onion and garlic in 2 Tbsp of olive oil. Set aside.
Pan-fry the potatoes in remaining oil. In a casserole dish, layer the onion, garlic, fish, parsley, and cooked
potatoes. Then pour thick coconut milk over it all. Bake for 15 minutes.

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Tuna a la King
1 can tuna 1 can mushrooms
2 onions, chopped 2 cups basic white sauce*
1 can corn Oil
Sauté onions in oil until translucent. In another pot, make white sauce. As sauce thickens, add tuna, corn,
mushrooms and Sautéed onions until sauce reaches desired consistency. Serve over pasta or rice.

Curry Tuna Casserole

2 cups white sauce* 1/2 package pasta, cooked
2 cans tuna Curry
1 can peas or mushrooms Cumin
2 chopped onions
Make the white sauce. Add onions, tuna and peas. Cook for 2 minutes. Add curry powder and cumin to taste.
Mix well. Add pasta.

Tuna Shepherd's Pie

1 can tuna oil
1 can tomato paste 2-3 carrots, chopped
2-3 tomatoes, chopped 3 large potatoes, peeled
2 onions, chopped Cooked and mashed
2 cloves, garlic 1 tsp. mixed herbs
Fry onions and garlic in oil. Add ingredients except potatoes and cook 20 minutes until sauce is thick. Put
sauce in a baking dish and top with mashed potatoes.
Bake 20 minutes.

Sardine Pasta Dish

1 can sardines 1 can tomato paste
1 green pepper, chopped Pasta
1 tomato, chopped 2-3 cloves garlic, minced
1 onion, chopped
Combine all ingredients, except pasta in a pan and simmer. Cook pasta. Combine the two.

Franks and Beans

1 cup beans, soaked overnight (or 2 cans 1 green pepper, chopped
baked beans) 1 can tomato paste
1 can hot dogs, chopped Salt and pepper
4 tomatoes, diced piri-piri, cayenne, Worcestershire,
1 onion, chopped cinnamon
4 cloves garlic, minced
Boil beans for 1 1/2 hours. Dump out water. Lower heat. Add onion, garlic, tomatoes, tomato paste, piri-piri.
Simmer and cook. Add remaining spices and hot dogs. Simmer on low heat for 20 minutes.

Stir-Fry Vegetables, Meat and Noodles

1 onion, sliced 1 clove garlic, minced



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Salt and pepper to taste 3 cups thinly sliced vegetables- whatever
2 cups thinly sliced seasoned meat, cooked vegetables you have (i.e. carrots, peppers,
or uncooked greens).
Cooked macaroni, rice or noodles
2-3 eggs
Fry together the onion and garlic. When onion is transparent add meet and fry. Separately fry vegetables over
high heat. When veggies are fried, lower hear and combine with meat and cooked noodles or rice. Fry until
firm then cut into strips the eggs slightly beaten and seasoned. Spread egg on meat mixture. Serve with
peanuts, soy sauce, fish sauce or Tabasco. Serves 8-10.

Pork or Chicken Adobo

2-4 tbsp. oil or shortening 2 large bay leaves
3-4 cups pork cubes, chicken pieces or a 2 whole peppercorns, crushed
combination 1 tsp. salt
4 large cloves garlic, cut in fourths 1/4-1/3 cup soy sauce
½ cup vinegar, or more for a more tart 2 tsp. brown sugar or more for a less tart flavor
flavor 3 cups water
Brown meat and garlic in oil. Add and simmer the rest of the ingredients in a heavy pot until tender.
To make gravy, add a little cornstarch and water. Serve over rice. If you’d like to add vegetables, you can add
peas, green beans, cabbage, carrots, or whatever you like when you combine everything together in the pot.

Meatballs
1 lb beef sausage 1 clove garlic
½ cup parsley or ¼ cup basil, chopped ½ cup grated Parmesan cheese
½ cup breadcrumbs 1 egg
Mix all meatball ingredients. It is easiest to do this with your hands. Form into walnut-sized balls. Drop the
meatballs into boiling sauce. If the sauce is not boiling, the meatballs will fall to pieces. Simmer gently for
about an hour. Can also bake the meatballs for about 25 minutes or until cooked through.
Boil desired amount of pasta. Pour the sauce and meatballs over it and serve with grated Parmesan, or
combine and reheat in a casserole, sprinkled with Parmesan.

Chinese Beef Steam Buns, submitted by Kevin Nguyen (Moz 23) and Alice Burt (Moz 20)
For the Beef: For the Buns (needs 1-2 hours to rise):
½ Kilo Beef 1 cup warm water
½ cup soy sauce 1 ½ tsp instant yeast
1 lime 1 Tbsp cooking oil plus more for brushing
¼ cup water 3 Tbsp sugar
3 cloves garlic 3 cups flour plus more for dusting
¼ cup sugar ¼ tsp salt
Dash of vinegar ½ tsp baking powder
1 tomato, diced Parchment paper
Optional: add raw cucumber or couve to top

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BEEF: Salt and pepper the beef and brown in a small bit of oil. Add the tomatoes and add water as it boils
away to allow the beef to cook slowly. Cook in the pan for roughly an hour until very tender. Then, add the
soy sauce mixture to the beef. Cook for about 10 minutes and remove from heat. You should add the sauce
when the first liquid is nearly evaporated and mostly beef oil remains.
BUNS: Add the warm water, oil, yeast, and sugar. Let sit for 1 minute. Next add in the flour, baking powder,
and salt (in that order). Hand mix for roughly 2 minutes. Add more flour, a tablespoon at a time if the dough
sticks. Knead until the dough is smooth. Shape the dough into small, smooth balls. Cover with a clean towel
and let rise for 1-2 hours until it doubles in size. Turn the dough onto a floured surface and half. Roll each half
into a log shape. Cut each log into 6-7 small balls. Form each ball by bringing in the sides and pinching the
center, roll out into a nice long, oval shape. Brush the top with cooking oil. Fold over one side of the oval. Fill
your pot with 2”of water. Let buns steam for 5 minutes.

Hamburger Gravy, submitted by Dillon Tyrell, Moz 24

400 grams ground beef ½ Liter Milk
2 small-medium onions, diced Salt and Pepper, to taste
½ cup flour Bread
Brown the beef and onions on medium-high heat. Coat the beef and onions mix with flour. Mix well, absorbing
the grease with the flour and avoiding clumps. Add milk, little by little. Stir constantly. Turn the heat to low and
let simmer. Season with salt and a lot of pepper. Be sure to scrape the bottom of the pan while stirring to
avoid burning. Continue to add pepper to taste. Serve over bread. Serves 2-3.

Pro-Tip: Having a higher flour to milk ratio will make a thick gravy, while having a higher milk to flour ration will
keep the gravy runny.

Traditional Mozambican Dishes

Rissois
Pastry: 2 bay leaves
5 Tbsp Oil 250 grams shrimp, peeled and deveined
1/2 liter boiling water Juice of 1/2 lemon
3 1/2 cups flour 1/2 cube chicken stock
1/2 tsp. coarse salt 2 tbsp. Parsley
Filling: 1/4 cup milk
3 medium onions, minced 2 Tbsp Flour
8 garlic cloves, minced 2 egg whites
1/2 Tbsp Salt Breadcrumbs
2 Tbsp Oil Salt to taste

To prepare the dough, bring the water and oil to a boil. Add the flour and salt all at once to boiling water. Stir
constantly. Reduce heat to low. Stir constantly for 5 minutes until dough is smooth and elastic. Remove from
heat. Let cool.
In a mortar, crush 5 garlic cloves and coarse salt together into a paste. Add lemon juice and chicken cube to
mortar and mulch. Dice the shrimp. Pour the seasoning mixture from the mortar over the shrimp, coating

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well. Sauté remaining garlic, bay leaves, and minced onion for 15 minutes in oil, until they become golden
brown. Remove bay leaves. Add coated shrimp. Let simmer 20 minutes. Covered for 10. Uncovered for 10.
Add parsley and salt.
Mix flour and milk to make a thickener. Add to shrimp mixture and let cook for a few minutes on low heat
until remaining liquid has boiled off. Set aside to cool.
On a floured surface, take a fist of dough and roll into long, rectangular shape. Place a spoonful of filling
slightly off the centerline every 5 cm. Fold dough over the top and press gently around the enclosed filling.
Using a glass press out half-moon shapes around the mounds and pinch dough to seal. Dip in egg white and
then breadcrumbs. Deep fry in hot oil.
Variations:
-Stuff with mashed potatoes, lemon juice, cilantro, with tuna fish, stuff with ground beef, or stuff with
ultimate tomato sauce

Samosas
Pastry: 1 head garlic, minced
1/2 kilo flour 1 piece ginger, minced
1 tsp Salt 1 Tbsp Cumin
1 1/2 cups water 1 Tbsp Coriander
Oil 1/4 tsp Saffron or turmeric
Filling: 2 Tbsp Cilantro, chopped
1/2 kilo hamburger 3 Tbsp Green onion, chopped
2 Tbsp Oil Oil for frying
4 onions minced
Heat oil. Sauté half the onions. Add the meat, garlic and spices. When meat is cooked, add the rest of the
onions, cilantro and green onion. Mix together flour, salt and water to make firm dough. Knead 4 minutes
until smooth. Divide into 14 balls. Roll out thinly into a circle the size of a saucer. Cover the top of each piece
of dough with oil. Place into piles. Pinch the top and bottom pieces together. Roll out the whole set until it is
the size of a pizza. Place in a medium hot oven for 4 minutes, turning every minute. Remove from oven.
Separate pieces and wrap in a moistened tea towel. Cut off the rounded edges to form a square. Make a
paste by mixing the flour with water. Using a column of dough form a cone at the bottom end. Spoon filling
into the cone and fold shut in the shape of a triangle. Secure last fold with flour and water paste. Deep fry in
oil.
See Rissois for Variations on fillings.

Curried Black-eyed Beans

2 kilos of black eyed beans (timbauene), 1 medium onion
cooked Juice of one lemon
Milk of 1 large coconut 1 liter of water (about 4 cups)
3 tomatoes, peeled, seeded, and chopped Salt to taste
4 chili peppers, minced
Pound beans to remove the husks. In the pot of water add beans and cook until water boils off. Add coconut
milk and salt. Mash beans with wooden spoon. In a bowl mix tomatoes, onions, chili peppers, and lemon juice.
Stir this mixture into the beans and serve hot. Great with Chicken Zambeziana.

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Feijoada (bean stew- Takes 2 days to make.)
1 cup black or butter beans 2 tsp oil
1 onion, chopped 1 tsp curry
1 /4 of a cabbage 1 tsp chili powder
5 cloves garlic, minced 2 bay leaves
3 tomatoes, chopped Milk of one coconut (optional)
2 carrots, chopped Salt and pepper to taste
Soak beans one day before cooking. Let beans boil until cooked, usually about 2 hours.
Mix all other ingredients in a saucepan and sauté. When they are cooked, add the beans without much water
letting them fry slightly, and slowly add the bean water and coconut milk again and let simmer 30 minutes. If
desired, meat may be added.

Gorongosa Cheese
1/4 cup oil 1 can tomato paste
3-4 tomatoes, chopped 1/2 cup water
3-4 onions, chopped 4 eggs
1 head garlic, pilared Salt
1 chicken stock cube
Heat oil in pan. Add pilared garlic, salt and chicken cube. When mixed well add onions. Cook until onions are
translucent. Add green peppers and tomatoes. Cook well. Add tomato paste and water. Simmer 20 minutes.
Beat 3 eggs. Pour into tomato mixture slowly, stirring constantly for 2 minutes. Lower heat. Make an
indentation and crack remaining egg into hole. Cover and simmer until egg is set. Serve over coconut rice.

Mafura with Sweet Potato

3 medium sweet potatoes 1/2 cup water
2 cups mafura Sugar to taste
Let mafura soak in water until it turns yellow or becomes soft.
After sweet potato is washed, place in pan of water and boil until cooked, usually about 1/2 hour. Let cool.
Peel off skins and mash. Add 1/2 cup water to sweet potatoes and make a paste. Mix the mafura and potatoes
together with your hands. Add sugar to taste. Put in refrigerator. Serve chilled.
****Remember not to chew the mafura seeds when you eat this****

Matapa
1/2 kilo cassava leaves 3 Tbsp peanut flour
3 tomatoes, chopped Oil
1 onion Milk of one coconut (see sauces)
3 cloves garlic
Pound cassava leaves in pilão and then put in 2 liters of boiling water. Cook for 45 minutes. In other pan, sauté
onion, tomato, and garlic. Add vegetables to cassava leaves and ‘first milk of coconut’ (see sauces). When
water is almost all boiled off, add ‘second milk’. Let simmer for 20 min. Served best over xima or rice.

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Matapa Zambeziana
1/2 kilo cassava leaves Milk of one coconut (see sauces)
1/2 kilo of grated papaya 2 onions, chopped
1/4 kilo fresh shrimp, peeled and deveined 3 tomatoes, chopped
(optional for vegetarians and landlocked
PCVs)
Pound cassava leaves in pilão and then put in 2 liters of boiling water. Add shrimp, onion, tomato, and papaya.
When water is almost all boiled off, add about 2 cups of coconut milk. Let simmer for 1 hour. When the
consistency is thick it is ready to eat.

Chicken Zambeziana
1 chicken Juice of 2 lemons
Milk of 1 coconut 1 chili pepper
2 Tbsp oil 2 garlic cloves
Season chicken with salt, garlic, lemon juice, salt and pepper. Mix coconut milk with oil. While roasting or
grilling (highly recommended) the chicken, baste with this mixture. Use the sauce drippings from the chicken
to pour over the chicken when serving. Serve with rice cooked in coconut milk.

Coconut Fish Carril

1 kilo qualquer fish piri piri peppers, ground
4 tomatoes, chopped Salt to taste
Oil 1 green pepper, chopped
Milk of 1 coconut 4 cloves garlic
Descale, gut, and wash the fish. Marinate for a few hours in ground garlic and salt, scoring the sides of the fish
to pack in the marinade. Sauté tomatoes, onions, peppers, and garlic. Pour the veggies in a pot with the ‘first
milk’ of the coconut and boil down. Add salt and spices to taste. In another pan, fry the fish until brown on
both sides in oil. Mix the fried fish in with the coconut and veggie mix. Pour the ‘second milk’ and boil down a
few minutes until the thickness wanted.

Sweet Avocado
1 avocado Juice of 1 lemon
1-2 Tbsp of sugar
Peel avocado, take out seed and mash with a fork. Add sugar and lemon juice. Better if served chilled. Eat
immediately. Variation: Mix with sweetened condensed milk for sweet dessert.

Sweet Mandioca
1/2 kilo mandioca, peeled and finely cut Cloves
Milk of 1 coconut 2 cinnamon sticks
½ - 1 cups sugar, depending on taste 2 cups water
4 cardamom pods or nutmeg
Put the mandioca, cinnamon, cardamom, and water in pot. Cook at medium heat. Stir constantly until there is
no water. Add coconut milk and stir constantly for 10 minutes. Take off heat and add sugar. Set in fridge. Cut in
pieces to serve.
****Mandioca can be substituted with sweet potato or ripe bananas (bananas macaco). Neither of these need
to be cooked before adding the coconut milk.



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Sweet Toasted Mandioca
1/2 kilo of peeled and toasted Mandioca Sugar to taste
1/2 kilo of husked and roasted peanuts
Pound the Mandioca (grated and toasted) to make it finer. Add peanuts and sugar and continue to pound until
you get a paste. Eat with a spoon. Sweet toasted mandioca keeps for a month.

Rosquilhas
4 eggs 10 ml whiskey, rum or scotch
¾ cup oil 1 Tbsp baking powder
1 cup sugar Flour (varies depending on size of eggs)
In a decent sized bowl mix sugar, eggs, oil, liquor and baking powder. After it is mixed well add the flour little
by little mixing until there is a ball that is moist and firm not sticky. To form the rosquilhas pinch off a bit of
dough, roll in the palms of your hand a rope like and combine the two ends making a donut and flatten the
sides. Fry in very hot oil until golden brown.

Mafura Yogurt
Mafura Fruit Sugar
Lemon
Peel and soak the mafura in warm water till they are soft (about 20 minutes). Drain the water and mix in the
juice of one lemon and sugar to taste. Mix thoroughly until all the mafura are broken apart lending a creamy
consistency. Eat and spit out seeds.

Mafura Milk
1 kilo Mafura Fruit (depending on how much you will use to cook)
Peel and soak the mafura in warm water until they are soft. Drain water
and mix thoroughly until all the mafura are broken apart lending a creamy
consistency. Add a warm water to loosen the consistency and pick out the
seeds. What you are left with is the milk of the Mafura, much the same way
you have Coconut milk. You can use this as a base to cook fish, mandioca
or chicken for a unique carril over rice or xima.

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Breads

French Toast
1 egg ¼ teaspoon cinnamon
3 tablespoons milk 4 slices of bread
Beat together eggs, milk and cinnamon. Dip bread into the egg mixture, coating both sides. In a hot, greased
skillet, fry until golden, flipping once. Serve with Homemade Syrup.
Variations: Add a shot of rum to the batter to spice it up a little. Add a dash of vanilla extract to the
batter. S

B-stuffed French toast

1-2 ripe bananas (best if a little mushy) Use egg/milk mixture from recipe above.
Bread (either a larger roll, with some of the
crust cut off, or a large chunk of a loaf)
Slice a hole from the top to the bottom of the bread. Insert banana(s) and squish around a little. Combine
egg, milk, vanilla, cinnamon, and sugar. Melt butter in a frying pan, dip the bread in the egg mixture, and cook
on all sides.

Crepes
3/4 cup flour
1/2 tsp Salt 1/2 tsp Vanilla
1 tsp Baking powder Variations:
2 eggs 2 Tbsp Powdered sugar
1 ½ cup milk 1 tsp lemon zest
Mix dry ingredients in a bowl. Beat eggs. Add milk, water and vanilla. Make hole in dry ingredients and pour
in liquid. Combine with a few swift strokes. Ignore lumps. You want a thin batter. Allow to sit for 3 hours if
you have time.
Lightly grease frying pan. Pour about ¼ cup of batter into the hot pan for each crêpe. Tilt the pan to spread the
batter into a thin round layer. Turn the crêpe when it is fully solidified and brown on one side. Loosen the

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edges before turning. Brown on the other side. You may not need to add more oil to the pan between crêpes.
Stir batter and scoop it from the bottom each time.
Make a filling of anything you want like fruit, Nutella, peanut butter, cheese, veggies, etc. This batter makes
about 15 crepes and can be refrigerated or frozen.

Pancakes
1 cup flour 1 cup milk or water
1 tsp salt 1 Tbsp oil
3-½ tsp baking powder 1 egg
1 tsp sugar
Sift dry ingredients together in a bowl. In another bowl mix milk, egg and oil. Add egg mixture to dry mix
slowly. Stir well. If too thick, add milk. Heat up frying pan. Lightly grease when you sprinkle a few drops of
water on pan and they "dance", pan is ready. Pour batter into pan. Flip when bubbles have formed on top.
Variations:
- Add sliced bananas, dried fruits, spices like cinnamon, nutmeg, cocoa, almond or vanilla extract

Corn Pancakes
1 cup flour 1/3 cup milk
1 teaspoon salt 2 cups corn
1 large egg 2 tablespoons sunflower oil
In a medium bowl, whisk together flour, salt, egg, and milk till combined; fold in the corn. Heat the oil in a
heavy skillet over medium heat. Make pancakes by ladling about ¼ cup of batter in pan at a time. Cook till
brown, 3-4 minutes each side; pressing down on the pancake with a spatula once the pancake is flipped. Add
more oil if needed. Makes 8–10 pancakes. Can serve as a great side dish for stews or heavy dinners.

Popovers
1 cup milk 1/4 tsp Salt
1 Tbsp Melted butter 2 beaten eggs
1 cup flour
Put all ingredients in a bowl and mix without over beating. Fill whatever tins you are using halfway (tuna cans,
etc.) put them in an unheated oven and put over high flame. Bake for 15 minutes. Then turn flame down to
low and bake for another 15-20 minutes. Don't open oven too often. Done when brown and crisp on outside.

Buttermilk Biscuits
1 3/4 cup flour 1/2 tsp. Baking soda
1/2 tsp Salt 5 tbsp. Butter
2 tsp Baking powder 3/4 cup buttermilk*
1 tsp Sugar
Preheat oven. Mix together dry ingredients. Cut in butter. Add and lightly mix buttermilk. Knead on floured
surface. Pat the dough. Cut with a biscuit cutter. Bake 10-12 minutes.
*Buttermilk: Add 1 tbsp. Vinegar to 3/4 cup milk and let sit 5 minutes

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Rolled Biscuits
1 3/4 cup flour 4-6 Tbsp Butter
1/2 tsp Salt 3/4 cup milk
3 tsp Baking powder
Heat oven. In large bowl combine flour, salt and baking powder. Cut in butter until it resembles coarse
cornmeal. Add milk. Stir. On lightly floured board, knead gently and quickly. Roll out until dough has desired
thickness. Cut with a cup. Placed on ungreased pan and put in oven. 12-15 minutes.
Variations: -increase milk to 1 cup and drop on pan instead of rolling

Banana Bread
1/2 cup butter (or 7 Tbs. oil) 1 tsp baking powder
2 eggs 1 tsp baking soda
2 cups flour 3/4 cup milk (can be omitted)
1 1/2 cup sugar 1 tsp vanilla
1 cup mashed banana
Cream butter with eggs and sugar. Add dry ingredients. Mix, just until wet. Add milk, vanilla and banana mix.
Put into a greased pan and bake for 1 hour at 350°. Check after 30 minutes.

Banana Date Loaf

¾ cups sugar 1 ¾ cup flour
½ cup shortening or margarine 1 tsp baking soda
1 cup mashed bananas ½ tsp salt
1 Tbsp lemon juice 1 cup cut up pitted dates
Cream sugar and margarine thoroughly. Add bananas and lemon juice, mixing well. Sift flour, soda, and salt.
Add dry ingredients, dates, and nuts to creamed mixture, stirring just until all flour is moistened. Spread in a
well-greased 9 x 5 x 3 inch loaf pan. Bake for 60 minutes in a 350-degree oven.

Hearty Banana Bread

Juice from 1 large lemon or 2-3 small 2 cups flour (whole wheat is best)
lemons 1/2 tsp salt
3 very ripe bananas 1/2 tsp baking powder
1/2 cups sugar 1/2 tsp baking soda
1/2 cups margarine or 1 cup raisins
1 teacup oil
Mash bananas and mix with lemon juice until smooth. Cream margarine and sugar together and add banana.
Stir well. In another bowl, mix dry ingredients. Add to the banana mix and then stir in dates. Dough will be
very stiff. Put in a baking pan and press down. Bake 40-50 minutes. To test for doneness, insert a knife into
the loaf. If knife comes out clean, bread is done.
Variations: -add cashews or toasted coconut to top or add 1 large spoon of peanut butter to top and swirl

Orange Honey Bread

1/4 tsp salt 1/2 tsp baking soda
1 cup milk 1/2 tsp salt
1 1/2 cup flour 2 Tbsp butter
2 tsp baking powder 1/2 cup honey



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1 orange peel grated 7-8 Tbs. orange juice
1 egg 4 oz chopped nuts (opt)
Sift dry ingredients into a large bowl. Cream butter, honey, and orange rind. Beat in egg. Add dry ingredients
and orange juice alternately to the creamed mixture to make a fairly thick batter, stir in grated peel and beat
until well blended. Pour into loaf pan. Even out batter then put a slight indentation in center. Bake 1-1 1/2 hrs
at 350° or until bread is golden brown.

Peanut Butter Bread

2 cups flour 1/3 cup sugar
2 tsp baking powder 1 1/3 cup milk
3/4 cup peanut butter 1/2 tsp. Salt
1 egg, well beaten
Preheat oven to 350°. Grease loaf pan. Mix flour, sugar, baking powder and salt in a large bowl. Add peanut
butter milk and egg. Mix well. Spoon into the pan and bake for about 50 minutes.
- Can be made into a great cake by adding a little more sugar, vanilla extract and topping with peanut
butter icing

Muffins (Basic Mix)

1 3/4 cup flour 2 eggs
3/4 tsp Salt 3 tbsp. Melted butter
1/4 cup sugar 3/4 cup milk
2 tsp. Baking powder
Sift dry ingredients. In another bowl combine egg, milk and butter. Pour wet ingredients all at once into dry.
Stir only until moist. Do not over mix. Spoon batter into greased tins. Bake for 20-25 minutes.
Variations:
- Add spices (cinnamon, nutmeg) - Add cocoa and chocolate pieces, (and nuts if
- Add raisins, dates or other dried fruits possible)
- Add 1 mashed banana, decrease milk by 1/2 - Add oats instead of flour.
teacup - Add sesame or sunflower seeds
- Remove sugar and add herbs

Zucchini Bread
3 eggs 2 tsp baking soda
¼ cup oil 1 tsp salt
1 ½ cup granulated sugar 1 tsp baking powder
1 tsp vanilla 2 tsp cinnamon
2 cups grated zucchini 1 tsp cloves or nutmeg
2 cups flour

Beat eggs, add oil, and add sugar and vanilla, beating after each addition. Fold grated zucchini into mixture. In
a separate bowl combine flour, backing soda, salt, baking powder, spices. Stir into zucchini mix until just well
blended. Pour into pan, bake on middle rack until toothpick comes out clean (1 hour, more or less, depending
on heat of oven)

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Pumpkin Bread
3 ½ cups flour 1 tsp nutmeg
2-½ cups sugar 2 cups of pumpkin puree
1 ½ tsp salt 1 cup vegetable oil
2 tsp baking soda 4 eggs
1 ½ tsp cinnamon
Grease and flour 2 loaf pans. In large mixing bowl combine flour, sugar, salt, baking soda, cinnamon and
nutmeg. In separate bowl stir together pumpkin and oil. Beat in eggs, 1 at a time.
Make a well in flour mixture and add pumpkin mixture. Stir just until dry ingredients are moistened. Pour
batter in pans. Bake at 350 for 1 hour or until wooden pick inserted in center comes out clean.

Cheese and Herb Scones

1 cup flour 2 Tbsp Chopped parsley
1 tsp Baking powder 1 tsp Mustard
Pinch of salt 1/2-cup milk
1/4 cup butter 2 Tbsp grated Parmesan cheese
1/4-cup cheddar cheese
Combine dry ingredients. Cut in butter. Stir in cheddar, parsley, mustard and enough milk to give soft but not
sticky dough. Knead on lightly floured board. Drop in clumps on greased baking pan. Brush tops with milk and
sprinkle with Parmesan. Bake for 10-12 minutes at 350.

Croutons
Stale bread Spices
Oil
Cut bread into squares. Add enough oil so that every piece is moistened. Add spices. Mix well. Lay flat on
baking sheet and cook in oven about 40 minutes or cook in frying pan, stirring constantly so they don’t burn.

Stuffing
5 pieces of bread Rosemary
1 chicken stock cube Oregano
1/2-cup water Thyme
1 onion, diced Garlic
Sage Salt and pepper
Break bread apart into bite size pieces. Let dry if time allows. Sauté onions and garlic in oil. Add chicken cube,
water and spices until dissolved. Pour over bread. Mix well.

Cornbread
3/4-cup cornmeal 1 egg, well beaten
1/3 cup sugar 1 cup flour
1/2 tsp salt 1 cup milk
2 Tbsp oil 3 tsp baking powder
Sift all dry ingredients together. Add milk, egg and oil. Stir. Bake in a shallow greased pan (8 x 8") at 425° for
20 minutes.
Variations: Add chili pepper (chopped) or chopped onion. Add more flour (1 teacup) to make drier and
cook in small patties in frying pan.



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Southern-Style Cornbread
2 cups yellow cornmeal 3 eggs, beaten
1 1/2 cups flour 1-tablespoon vegetable oil, for the baking pan
2 teaspoons salt 2 cups milk
4 teaspoons baking powder 1/4 cup melted butter
2 tablespoons sugar, optional Melted butter for brushing top
Cornbread in the South is usually made without sugar, though some regions and many people do like to
sweeten their cornbread a bit. It's often the subject of discussion and debate. I love it either way. This
cornbread, with 3 eggs, is a bit richer than most, and very tasty.
Preheat oven to 425°. Put oil or shortening in a 10-inch baking pan and place in the oven to preheat while
making batter.
In a mixing bowl, combine cornmeal, flour, salt, baking powder, and sugar, if using. In another bowl, whisk
together the eggs, milk, and butter. Combine with dry ingredients and stir until all ingredients are moistened.
Batter will be like a thick pancake batter. Carefully, with heavy oven mitts, lift the pan out and turn to coat the
entire inside surface with oil. Pour in batter and return to oven. Bake for about 20 to 25 minutes, until
browned. A toothpick inserted in the centre should come out clean.
(Cornmeal from the World Food Program or PMA in Portuguese; since it’s donated to the poor, and marked
“not to be sold or exchanged,” you have to be creative in acquiring it in Mozambique)

Bethany’s Pasties (like Hot Pockets)

Crust: Salt
2 cups flour Other seasonings (parsley looks cool, can also
2 Tbsp melted butter add seasoned salt)
Milk
Combine flour, melted butter, salt, and other seasonings. Add milk (and/ or more butter, if desired), until you
have fairly stiff dough.
Filling:
Potatoes (diced), peppers (chopped), carrots, tomatoes (diced), onion (chopped), garlic (minced), salt,
seasoning, caldo, oil
Sauté onion and garlic in a little oil with salt. After the onion is soft and slightly browned, add peppers,
potatoes, and carrots. Cook for a few minutes, and add tomatoes, seasoning, caldo, and a little water if
necessary. Cook a few minutes and then let cool.
Roll out the dough. Spoon filling, and fold over the edges to seal them. Bake until the crust is brown and
crispy. The result should look something like a calzone/ hot pocket.
Variations:
-You can use the crust recipe to make calzones too. Spoon a mixture of vegetables and/or meat and
cheese (whatever your topping preference is) into the crust.
-You can also make a lovely apple (or other fruit- maybe banana, papaya, mango) dessert pastry.
Combine well-sliced apples, cinnamon, and sugar and put into the crust. For the crust, add cinnamon
and sugar to the recipe.

Beer batter
1 cup flour Salt
1 egg 3/4-cup beer
1 Tbsp melted butter



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Warning!!! This recipe takes over 4 hours to make!
Combine flour, egg, butter, salt and beer. Beat until smooth. Let rest covered for four hours. Dip vegetables,
meat, fruit, seafood, onion rings, etc. into batter and deep fry in very hot oil.

Southern Spoon Bread

2 cups cornmeal 1 tsp salt
1 ½ cups sweet milk* 3 large Tbsp melted butter
2 cups boiling water 3 eggs
Sift the meal 3 times and mix until it is smooth into the boiling water. Add the melted butter and salt, and thin
with the milk. Separate the eggs, and beat until light, folding first the yolks and then the whites into the batter.
Pour into a buttered baking dish, bake about 30 minutes and serve in its dish.
*To make sweet milk add ½ cup hot water to 1 cup sweetened condensed milk.

Chipatis
1 cup of flour 1/2 tsp. salt
1 tsp. oil 1/3 cup water
Mix flour and salt in a bowl. Add oil and some of the water. Mix. If dry, add more water. Stir and then knead
until dough is smooth and not sticky. Let dough sit for an hour. Form dough into balls and then roll out so
they are the size of a frying pan, whatever size you want. Fry the rounds in a dry skillet on medium or high
heat. They should be lightly browned on both sides.

Flat, Quick Kitcha

1 cup flour 1 tsp. baking powder
1/2 tsp. salt 1/2 cup water
1 Tbsp oil
Mix flour and salt and baking powder. Add oil and water. Mix well. Knead for 5 minutes. If sticky add more
flour. Divide into 2 pieces. Roll out so about 1/2 inch thick. Cook on low heat in a frying pan. Takes ~20
minutes. Turn over when side browns. Can add herbs, garlic, onion, raisins, and spices to make different
flavors.

Pooris
1 cup flour 1 tsp. oil
1/3 cup water oil for frying
1/2 tsp. salt
Mix together in a bowl. Knead until smooth. Cover and leave for 20-30 minutes. Knead dough again for 5
minutes. Divide into 8 pieces. Make into balls. Flatten and roll into a thin round (about 1/2 cm thick). Heat oil
(enough to deep fry) so it's very hot. Put pooris into oil, one at a time so it's submerged when it rises. Hold it
under for 3 seconds, turn over and spoon hot oil onto other side until golden brown. They should puff up.

Fitfit (Eritrean stuffing)

2 buns, broken into pieces 1 tsp. piri piri
1 onion, chopped 1 tsp. salt (or to taste)
2 cloves of garlic, chopped 1/2 large tomato, chopped



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Fry onion in oil. When soft, add garlic, fry 1 minute. Add piri-piri, salt, chopped tomato. Cook until tomato is
soft. Take off heat. Add bread. If you like drier fitfit, add more bread.
Variation: - Add 1 cup chopped zucchini, 1 cup chopped eggplant at step 3 and add spices like basil,
oregano or mixed herbs for an Italian type Fitfit.

Tortillas
2 cups flour 3/4 cup water
1 tsp. Salt 2 tsp baking powder
2 tbsp. Butter or oil
Mix flour and salt and cut in butter adding water. Knead with hands adding more flour until moist but not
sticky. Let rest 10 minutes. Shape into balls and roll on floured surface. Cook on medium-low heat in dry
frying pan.

With Yeast:

Basic Bagel
1 Tbsp dry yeast 1 cup warm water
3 Tbsp sugar 3 cups flour
1 tsp salt
Combine yeast, sugar, salt and warm water. Add the flour until kneadable. Turn onto lightly floured surface
and knead until elastic (8-10 minutes). Place in greased bowl and turn over so top of dough is also greased.
Cover with clean towel and let rise in warm place 30-40 minutes.
Punch dough down. Separate into 6 pieces. Shaped into balls and work in sesame, poppy, or caraway seeds or
minced onion, garlic, cinnamon and sugar, if desired. Stick your thumb through to make ½-1 inch hole to form
bagel. Let rise 20 minutes.
Put 2-3 bagels at a time into a large pot of boiling water with 1 tbsp of oil added. Let rise to top, and turn over.
Remove and sprinkle with salt, onion, or more seeds if desired.
Bake on ungreased cookie sheet at 400-500 F (205-260 C) for 15-20 minutes until brown on bottom. It works
best to boil bagels right before you put them in the oven. If you have a small oven and can only do 1 or 2 at a
time, boil only what you can put in the oven.
If you want to make fruit bagels, you can add 1/3-2/3 cup finely chopped fruit such as apples, raisins,
strawberries, bananas and spices. For whole wheat bagels, use half whole-wheat flour and half white.

Egg Bagels
2 pkg. active dry yeast (regular--not fast 2 eggs
acting) 1 egg yolk
2 cups warm water 6 cups flour
3 tablespoons sugar 1 to 1 1/2 teaspoon dry onion flakes
3 teaspoon salt (optional)
Dissolve yeast in water. Add sugar and salt, let dissolve. Lightly beat in the 2 eggs. Stir well. Add 4 cups of flour,
stirring to make smooth thin dough. Then add remainder of flour to make stiff dough. Knead this dough 15
minutes. Then set aside covered to rise for 40 minutes.



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Divide the dough into 20 equal parts and knead each separately to form a small ball. Push a floured finger
through the center of each and twirl it around your finger to make a bagel with about a 1 to 1 1/2" hole and an
outer diameter of about 3". Let rise for 20 minutes.
Bring to boil 3 quarts water with 1 tablespoon sugar in it. Boil 4-5 bagels at a time for 4 minutes each, turning
carefully. Dry on a paper towel. Mix the egg yolk with 1 tablespoon water, beat well, and brush the bagels with
the mixture. Bake 20-30 minutes at 400°F (until brown). Don't expose to direct fire in the oven.

English Muffins
1 tsp Sugar 2 cups cake flour
1 cup warm milk 1 tsp. Salt
2 tsp Dried yeast
Dissolve sugar and yeast in milk. Leave in warm place for about 20 minutes or until frothy. Mix in salt and
flour and mix to a smooth dough. Turn on to a lightly floured surface and knead until smooth and elastic. May
need to add more flour as needed to not be sticky. Place in a warm place, covered until doubled in size. Knead
again for 2-3 minutes. Roll out dough until about 1/2 inch thick. Leave to rest for 5 minutes. Then cut into
rounds with a cup. Place on a floured pan and dust with more flour. Leave in a warm place until doubled in
size. Grease and heat a skillet over medium heat. Cook muffins for about 7 minutes on each side.

Bran and Honey Bread

1 cup water 1 tbsp. Yeast
1 Tbsp Butter 1/4 cup warm water
1/2 cup honey 1 cup bran
2 1/2 tsp. Salt 5 cups flour
1 cup milk
Boil 1 cup water. Mix with butter, honey, salt and milk. Let cool. In a separate container, stir yeast into 1/4-
cup warm water. Let stand to dissolve. Add yeast, bran and 2 cups flour to first mixture. Add 2 more cups
flour. Put into floured surface. Rest 10 minutes. Knead adding more flour as necessary to keep from sticking
in greased bowl. Cover and let rise until double. Punch down. Put in greased pans and rise again. Bake for
about 40 minutes.

Monkey Bread
1 package of yeast Brown sugar
½ cup warm water Cinnamon
½ cup milk
1 egg Vanilla frosting (2 cups powdered sugar, 2 tsp
1 tsp salt vanilla, 2 tsp butter and a tad of milk to make
3 1/2 – 4 cups flour runny)
Melted butter
Dissolve yeast in warm water in bowl. Stir in milk, sugar, butter, salt, egg, and 2 cups of flour. Beat until
smooth. Stir in enough remaining flour to make dough easy to handle. Turn onto lightly floured surface and
knead until smooth and elastic, about 5 minutes. Place in greased bowl, turn greased side up. Let rise for 2
hours. Punch down dough and make small balls, dip in melted butter, and then dip in brown sugar/cinnamon
mixture (about 1 cup of sugar and 2 Tbsp of cinnamon). Pile balls on top of each other in a cake pan and let
rise for 1 hour. Bake for 30 minutes at 350. Let cool and glaze with Vanilla frosting.

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Cinnamon Rolls (makes 2 batches)

2 cups flour 2 Tbsp Sugar
1/2 cups milk 1 Tbsp Yeast
1/3 cup butter (or 2 tsp. Cinnamon
6 Tbsp oil) 3-4 cups flour
2 eggs 3 Tbsp Melted butter
1 tsp salt 3/4 cups raisins (opt)
Combine 3 teacups flour and yeast. Heat milk, sugar, and butter until just warm. Stir constantly. Add to flour
mixture. Add eggs. Beat until well mixed. Stir in rest of flour (3-4 cups), as much as you can stir with a spoon.
Put on board and knead until elastic. Shape into a ball and place into a greased bowl. Cover and let rest 1-2
hours until double in size. Punch down and divide in half. Cover and let rest 10 minutes. Roll dough into a
rectangle (about 1/4" thick) and spread 3 Tbsp butter over the dough. Combine sugar and cinnamon and then
sprinkle over dough. Sprinkle with raisins. Roll up lengthwise. Slice into pieces. Place in greased round baking
(may need two dishes), cover, and let rise until double. Bake at 375° for 20-25 minutes. Sprinkle with
powdered sugar icing (if possible).

Basic Bread
6 cups flour 2 cups water
1/2 tsp Yeast 1 tsp Salt
1 tsp Sugar
Heat all water until lukewarm. Add 4 teaspoons of the water to yeast and sugar until dissolved. Let sit for 5
minutes (known as proofing). Mix with rest of warm water. Mix flour and salt and then add to yeast mixture.
Stir until ready for kneading. Knead until elastic but not sticky (10 minutes). Put in warm place until doubled
in size (about 1-2 hours). Knead again. Put in greased tins until doubled in size. Bake for 30 minutes or until it
makes a hollow sound when tapped.
Variations:
-Knead in grated cheese
-Knead in herbs like rosemary and garlic etc.
-Roll out and pour in a mixture of melted butter with Sautéed onions and roasted garlic. Then roll it up
and bake it.

Anita’s Focaccia Bread

Dough: 4 cloves garlic
2c flour Oil
½ tsp salt
4 oz dried yeast
Mix together flour, salt, yeast, and garlic. Make well in center and add some (not Moz standards!) oil and 2/3c
warm water. Mix thoroughly to form soft dough.
Turn out the dough onto a floured surface and knead for 15 minutes. Put dough in an oiled bowl and cover
with dishtowel. Leave in warm place to rise for 45 minutes (doubled in bulk).
Turn out dough and lightly kneed again. Roll to an oval shape (1/2 inch thick). Place in greased pan and leave
in warm place to rise for another 20 to 30 minutes. Make indentations with fingertips all over the top of the
bread. Drizzle a bit of oil on top.



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Bake for 25 minutes-ish until golden brown. May need to flip. COVER!!! Should sound hollow when tapped
underneath. Spoon remaining oil on top.
Variations:
-Add rosemary and 10-pitted black olives to dry dough. Add sprigs of rosemary to top just before
finished.
-Add 1tsp sun-dried tomato puree when mixing water and oil with dry ingredients. Mix well.

Sourdough Starter
1 package yeast 2 cups flour
2 cups warm water
Stir yeast, water and flour. Let stand covered with towel for 4 to 7 days or until bubbles and emits a sour odor.
Stir down once a day. If a crust develops, stir also. Refrigerate or use. To replenish, discard all but one cup of
starter and add to 1 cup flour and 1 cup warm water. Let stand overnight until fermented and bubbling.

Sourdough Bread
1 1/2 cups warm water 2 tsp. Salt
1 cup sourdough starter 2 tbsp. Butter (optional)
5 cups flour 1-2 beaten eggs (option)
2 tsp. Sugar
Mix water, starter, 4 cups of flour, sugar and salt until smooth. Let stand overnight. Next morning after
sponge has risen and fallen stir the mixture down. Add rest of flour and butter and eggs if desired. Bake until
slightly browned and makes hollow sound when tapped.

Pizza Dough
4 cups flour 2 Tbsp Olive oil
1 Tbsp yeast 1 tsp Salt
1 1/3 cup warm water
Dissolve yeast in warm water. Combine all ingredients. Knead for 10 minutes. Cover with damp cloth and let
rise 2 hours. Pat and stretch the dough to fit pre-oiled plans. Prick dough before cooking. Cook for 25
minutes. Can use for calzones, garlic bread sticks, etc.

Kitcha/Embasha
1 cup of flour 3-5 Tbsp water
1/2 Tbsp yeast 1 tsp salt
1 Tbsp sugar
Variations:
Add dry herbs to dry flour (i.e. dill, basil, oregano)
Add 1-2 mashed bananas
Add 2 tsp. cinnamon and raisins
Heat up some water until lukewarm. In a bowl, mix flour and salt. In a teacup, put yeast and sugar. Water
cannot be boiling hot because it will kill the yeast. Add water and stir. Let yeast sit for 10 minutes. Add 1/2
teacup more of water. Mix with spoon. Mix flour salt in a bowl. Add yeast mix to flour. If dough is too sticky
or wet add some flour. Knead dough until it becomes an elastic consistency.



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Put dough in bowl, and cover. Let sit for 2 hours at least or until doubled. Put in sun and it will rise faster. Can
let dough sit overnight. Punch down dough. Knead for a minute or two. Depending on pan size, split dough
into 2 pieces. Form rounds. Can let rise again or cook immediately. Cook in frying pan over low flame.
Sometimes flour in the pan (a bit) helps to prevent sticking. Cover with a lid.

Watch carefully. Let cook for 5-7 minutes then flip over and cook other side. Depending on flame may need to
flip over a couple of times to prevent burning.

Naan
1 cup flour (white) 1/2 cup milk (fresh if possible)
1/2 tsp Salt 1 tsp Baking powder
1 tsp yeast 1 Tbsp margarine (optional)
1 tsp sugar
Heat water until warm. Mix yeast, 3 Tbsp water, and sugar. Let stand 10-15 minutes until frothy. Mix flour,
salt, baking powder in a bowl. When yeast is frothy, add milk, and melted margarine. Stir. Knead in more
flour if sticky. Knead until it is elastic, smooth dough. Put in a bowl and let sit for 1 1/2 to 2 hrs. Punch down.
Separate into balls (as many as you want). Roll out balls. Cook in a dry frying pan on high heat. Spread with
margarine if desired.
Variations:
- Add to dough before mixing: garlic powder, green onions, parsley, sesame seeds, peanut flour,
rosemary or other herbs.
- Pita bread: when rolling out naan bread make half of the circles smaller. On a large circle put water
around the edges with fingertips and a little flour in the center. Put a smaller one on top and seal the
edges by folding over and pressing down. Cook as normal.

Challah
2 Tbsp active dry yeast ¾ cup vegetable oil
2 cups warm water 3 large eggs
4 tsp salt 9-10 cups all-purpose flour
½ cup granulated sugar
Mix yeast in warm water. Let sit 5 minutes. In a large bowl combine salt, sugar, eggs, and oil. Add yeast
mixture. Slowly add flour, stirring until not too sticky. When the dough becomes too thick to stir, turn it out
onto a floured board and knead, adding flour as necessary. Scrape the working surface with a plastic dough
spatula from time to time, to keep a dry skin from forming on it. You may find that you need more flour, but
don't add too much more, or the dough will become heavy. Knead until the dough is smooth and elastic (about
10 minutes).
Form dough into a ball and place in a lightly oiled large bowl, turning to coat the dough with oil. A ceramic
bowl is best. Cover the bowl with a clean cloth and leave in a warm, draft-free place to rise for 1-½ hours, or
until doubled in bulk.
After the dough has risen, punch it down and divide it into 6 balls. Let the dough balls sit for 5 minutes,
covered. Keeping dough balls covered while working, remove a ball and roll it between your hands (or on
working surface) into a cord about 1 inch wide by 20 inches long. The dough is quite elastic, making it nicely
workable, yet also tending to make it shrink back slightly after being lengthened. I find it best to lengthen it in



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a series of passes. Form 3 cords this way, and then start from the middle and braid them into a single loaf.
Tuck the ends under. It's a little harder to figure out how to start braiding from the middle, but the loaves
come out more even and attractive that way. Don't pull the cords while braiding. Place the loaf on a lightly
oiled baking sheet, and cover it with a cloth while you form the other loaf. Keep the loaves well apart on the
baking sheet, since they will expand a lot.
Cover the loaves and place again into a warm, draft-free place to rise for 45--60 minutes. Brush the loaf with
one beaten egg to glaze and Bake at 350 degrees till golden brown.

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Desserts

Applesauce
5 apples 1/4 cup sugar
Juice of one lemon Cinnamon
Water Nutmeg
Peel, core and slice the apples. Put in a pot with 1/2 liter of water and bring to a boil until apples soften. As
they soften break into smaller pieces. Turn down heat. Add lemon, sugar and spices. Cook until desired
consistency.

Apple Crisp
3-4 cups of apples (cored, peeled, sliced) 1-2 lemons
2/3 – ¾ cup packed brown sugar ½ cup flour
1-2 tsp cinnamon ½ cup oats
1/2 tsp ground cloves 1/3 cup Butter (margarine)

Combine apples, juice from lemon, cinnamon, cloves and 1 1/2 teacups sugar. When mixed, put into a deep
baking dish. Combine remaining ingredients. Will be crumbly and sprinkle over apples. Bake for about 30
minutes or until apples are tender.
**Variation: substitute papaya or mango for apple.

Aunt Moisha’s Apple Cake

3 cups flour 4 eggs
½ tsp salt ¼ cup orange juice
2-½ tsp baking powder 2 tsp vanilla
2 cups white sugar 5 small apples, peeled, cored and sliced
1 cup oil 2 tsp cinammon/5tsp sugar (more to taste)
Grease and flour tube pan. Combine apples with cinnamon/sugar mixture. Set aside.
In large bowl, mix flour, salt, baking powder and 2 cups sugar. Stir in oil, beaten eggs, orange juice and vanilla.
Mix well. Pour half the batter into pan, top with half of apple mixture. Then pour remaining batter and top
with remaining apples and juice.
Bake 70-90 minutes @ 350 degree F (175 C)

Banana Crumble
4 or 5 bananas, a bit unripe 1/2 tsp. ground cloves
2 limes 1 cup flour
2 tbsp sugar 6 Tbsp margarine
1 tsp. Cinnamon 1 cup sugar
Slice bananas and put in a big bowl. Squeeze lime juice over the bananas. Add sugar, cinnamon, and cloves.
Mix. Put in a greased baking dish. In another bowl mix flour and sugar. Cut in the margarine with a fork and
knife. Should be crumbly. Sprinkle flour mixture on top of bananas. Bake for 40 minutes or until bananas are
soft. Crumble should brown but may not.



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Caramel Banana Pie

1-2 cans sweetened condensed milk 1 Graham Cracker (Cookie) Crust
Depending on size of the pan) ¼ cup chopped nuts (preferably walnuts or
3 bananas, sliced roasted peanuts)

Remove the labels from the milk tins and place them, unopened, in a pot of boiling water so that they are fully
submerged. Boil for 2-3 hours, watching that they remain covered with water. It is better to over boil than
under. Remove cans from water and let cool.
Prepare the crust in a pie pan or greased and floured frying pan. Add layers of sliced bananas to the crust. Pour
caramelized milk over the bananas. Sprinkle with crushed nuts. Refrigerate for at least 4 hours. Yields 4-6
servings.
*Boiling of condensed milk in a closed can is also known as Hobo Pudding, and results in a caramel colored
sauce that is also good as a dip with apples.

Zachery’s Bananas Foster a la Mozambique

2 Tbsp butter 2 bananas, peeled and sliced ½-inch thick
2 Tbsp sugar 2 shots Tipo Tinto Rum (or any dark rum)
½ teaspoon vanilla
In a saucepan over low heat, melt the butter and stir in the sugar and vanilla. Cook until sugar is melted. Add
bananas and toss lightly. Add rum but be careful as it may flame up. Sauté for 1 minute, and then serve. Yields
2 servings.

Lemon Squares
1 cup flour 2 beaten eggs
1/4 cup powdered sugar 2 Tbsp Lemon juice
1/2 cup melted butter 2 tsp Grated lemon peel
1 cup sugar ½ cup coconut (optional)
1/2 tsp Baking powder
Heat oven. Mix flour and powdered sugar. Add melted butter. Press into greased pan and bake 20 minutes.
Mix remaining ingredients. Pour these ingredients over warm crust and bake 25 minutes.

Shambaugh surprise
Coconut, grated Sweetened condensed milk
Add sweetened condensed milk to grated coconut until the mixture is fairly thick. Shape into small balls and
place on a cookie sheet. Bake until the coconut is slightly brown.

Ambrosia
6 tangerines, seeded and chopped (may also 1 coconut, grated
work with ripe mango) 3 Tbsp sugar
Combine tangerine pieces, grated coconut, and sugar to taste. Mix well and let sit (refrigerate, if possible)
for a couple hours, and you have the nectar of the gods!

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Brownies, submitted by Daisy Duarte, Moz 24
½ cup Vegetable Oil ¼ tsp baking powder
1 cup sugar ½ cup cocoa powder
1 tsp vanilla ¼ tsp salt
2 beaten eggs ½ cup flour
¼ tsp salt
Mix oil and sugar well, then add eggs and vanilla. Separately combine the dry ingredients and slowly add to
wet ingredients. Add to greased pan and bake at 350 degrees or until you can poke the center and your fork
comes out nearly clean.
Variations: - Swirl in peanut butter, toasted cashews, or jungle oats
- Top with toasted coconut

Butterscotch Brownies
1/4 cup butter 1/2 cup flour
1 cup sugar 1 tsp Baking powder
1 egg 1/2 tsp Salt
1 tsp Vanilla 1/2 – 1 cup nuts or grated coconut
Heat oven. Melt butter in saucepan. Stir in sugar. Cool slightly and then add all other ingredients. Pour batter
into greased pan. Bake 20-25 minutes.

About Cakes

1. For flavor or texture, butter is best.
2. Creaming softens and lightens cake ingredients.
3. Add beaten egg yolk gradually, or add egg yolks unbeaten, one at a time beating well after each
addition.
4. The sifted dry ingredients are added in 3 or more alternating periods, usually beginning with the dry
ingredients.
5. After the addition of the flour, the blending should be gentle, so as not to develop the gluten.
6. Over blending will cause crumbling.
7. The whites are beaten just before incorporating them in the batter. They should be stiff but not dry.
Fold and cut whites gently, but quickly.

Basic Cake Recipe

2 cups flour 2 eggs
3/4-cup margarine 1/4 - 1/2 cup milk
3/4-cup sugar 1 tsp baking powder
Put all the ingredients in a bowl and beat for 5 minutes. The mixture should be thick, but not solid. Put in tin
12 cm diameter and cook for approx. 30 minutes. It is cooked when you press the top and it springs up.
Variations:
Chocolate: Substitute 2 Tbs. cocoa for flour.
Lemon: Add the zest of 1 lemon.

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Orange: Same as for lemon.
Marble: Mix basic and chocolate. Spoon one spoon of one mix into tin then spoon one spoon
of other. Repeat until mixture is finished.
Spice Cake: Add 1 tsp. cinnamon, nutmeg, and ground cloves and 1/2-1 teacup of raisins.
Vanilla: Add 1 Tbs. vanilla to basic mix.
Coffee Cake (American): Combine 1 Tbs. flour, 1 tsp. cinnamon 1/2 teacup sugar, 1 Tbs. butter
and 1 teacup chopped nuts (optional). Pour batter 1/2 way, sprinkle half of cinnamon mixture.
Add rest of batter and sprinkle remaining mix on top.

Carrot Cake
2 cups grated carrots 1/2 tsp each salt, ground cloves, all spice
1 1/2 cups sugar 1 tsp cinnamon
1 1/2 cups water 1 tsp each cinnamon, nutmeg
1/3 cup margarine 1 tsp Vanilla
2 cups flour 1 cup chopped nuts (optional)
1 1/2 tsp baking soda
Place carrots, sugar, water, and margarine in a pan and bring to a simmer over medium heat for about 5
minutes. In a bowl mix flour, baking soda, salt, and spices. Stir dry ingredients into cooled carrot mixture until
flour is moist. Stir in vanilla and nuts. Spoon into a greased baking pan (9 inch square). Bake until center is
firm.
Variation: add 1 cup of raisins in pan at beginning

Pineapple Upside Down Cake

2 cups flour 2 eggs
¼ tsp salt 2 tsp vanilla
2 tsp baking powder 1-cup butter
1 ¼ cups white sugar 6 Tbsp brown sugar
½ cup oil Pineapple thinly sliced
1 cup Santal pineapple juice
Beat together the sugar and the oil for about 5 minutes, till light and fluffy. In another bowl add the flour,
baking powder and salt. In one more bowl mix egg, juice and vanilla. Add 1/3 of flour to oil mixture then ½ of
the juice mixture. Alternate ending with the flour mixture. In cake pan on the stove melt butter; add brown
sugar to make about a 1/8 thick base. Add pineapple slices and pour batter.
Bake 25-30 minutes. This cake doesn’t rise very much and that is normal.

Coffee Cake
1 cup sugar 1 egg beaten
1 3/4 cup flour 1/2 cup milk
2 tsp. Baking powder 1 Tbsp Sugar with cinnamon
4 Tbsp Butter
Butter the pans. Mix sugar, flour and baking powder. Cut in butter until a consistency of coarse cornmeal.
Add milk and egg. Blend. Put into pans. Sprinkle sugar and cinnamon on top. Bake 20-40 minutes.
Variations: add raisins, nuts, or dried fruits

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Chocolate Buttermilk Cake

1 2/3 cup flour 1/2 tsp salt
1 cup sugar 1 cup buttermilk*
1/2 cup cocoa 1/2 cup oil
1 tsp baking soda 2 tsp Vanilla
Preheat oven. Butter and lightly flour pans. Combine dry ingredients. In another bowl combine liquids.
Combine everything. Beat until smooth and pour into pans. Bake 20-40 minutes.
*Add 1 tbsp. Vinegar to 3/4 cup milk and let sit 5 minutes.

Golden Layer Cake

1 1/2 cups flour 3/4 cups sugar
1/4 tsp salt 4 tsp butter
3 egg yolks 1 tsp Vanilla
3 tsp baking powder 1 cup milk
Mix flour, baking powder and salt together, cream butter, sugar, and vanilla in separate bowl. Beat in 3 egg
yolks, one at a time. Beat until fluffy. Add flour mix alternately with milk. Mix well. Put in baking pan and
bake for 30-40 minutes.

Deep South Oatmeal Spice Cake

1 cup oatmeal 1 1/3 cup flour
1/2 cup butter 1 tsp baking soda
1 1/4 cup boiling water 1 1/2 tsp cinnamon
1 cup white sugar 2 eggs, beaten
1 cup brown sugar
Mix oatmeal with butter. Pour in boiling water. Let stand for 20 minutes. Add sugars, flour, baking soda,
cinnamon, and eggs. Beat everything together. Pour into a greased baking dish. Bake for 35 minutes.
**Topping: Mix 3/4 cup sugar with 6 Tbsp melted butter. Add 1/4 cup evaporated milk, 1 tsp vanilla, 1/2-3/4
cup shredded coconut. Spread over cake. Toast if possible.

Avocado Cake with dates

Butter 1 ½ tsp baking soda
1 ½ cup flour ½ tsp salt
1 1/3 cup sugar 1 cup mashed avocados
½ tsp ground cinnamon 2 eggs
½ tsp ground nutmeg 1/3 cup milk
½ tsp ground allspice 1 cup chopped dates
Grease 9-inch-square baking pan with butter. Sift together cake flour, sugar, cinnamon, nutmeg, allspice,
baking soda and salt in large bowl. Blend together avocados, eggs and milk in small bowl. Stir into dry
ingredients along with dates until blended. Spread evenly into prepared pan. Bake at 325 degrees 30 to 35
minutes or until wood pick inserted in center comes out clean. Cool in pan. Sprinkle lightly with powdered
sugar.



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Butter Cookies
1 cup butter 1/4 tsp Salt
2 1/4 cup flour 2 tsp Vanilla
1/2 cup powdered sugar
Cream butter and sugar. Add all other ingredients. Place on baking sheet and bake until done.

Mrs. Fields Cookies (revised due to resources)

1 cup butter 1 tsp salt
2 cups sugar 1 tsp baking powder
2 eggs 1 tsp baking soda
1 tsp vanilla Chocolate chips/pieces
2 1/2 cups oats Nuts (optional)
2 cups flour
Beat together butter and sugar. Add eggs and vanilla. Mix well. In a bowl mix oats, flour, salt, baking powder
and baking soda. Add flour mixture to butter mixture in small amounts. Mix. Butter mixture will be thick. Add
in chocolate pieces and nuts. Bake in a 375° F oven or stovetop oven for 3-4 minutes, no longer. Cookies will
not look done but they are.

Erin’s Magic Cookie Bars

1 package Maria cookies 3 chocolate bars
3 Tbsp butter 1 can sweetened condensed milk
2 coconuts
Crush 1 package Marias and sprinkle with cinnamon (you could use graham crackers…if only you had them).
Drizzle a couple tablespoons of butter over the Marias in a small baking pan. Mix 2 coconuts, grated, with 3
chocolate bars (plain and crumbled). Place the chocolate bar and coconut mixture on top of the Maria crust.
Pour 1 can of sweetened condensed milk over everything. Bake at 350 degrees for 30 minutes.

Chocolate Peanut Cookies (PC Gabon, PC Tonga)

1/4 cup butter 2 tsp. baking powder
1/2 cup sugar 2 Tbsp cocoa
1 egg 1/2 Tbs. peanuts
1 cup flour 1/2 tsp. Salt
Cream butter and sugar. Add egg and beat well. Mix in sifted dry ingredients. Add peanuts. Put on greased
cookie sheet by spoonful and bake for 20 minutes at 375°F.

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Tollhouse Chocolate Chip Cookies
2 ¼ cups flour ¾ cup brown sugar
1 tsp Baking soda ¾ cup granulated sugar
1 tsp Salt 2 eggs
1 cup butter 2 cup chocolate chips
1 tsp Vanilla 1 cup chopped nuts (optional)
In a small bowl, combine flour, baking soda and salt. In a large bowl, cream butter, sugars and vanilla. Next,
add one egg at a time, beating thoroughly after each egg. In 3 additions, add flour mixture to large bowl,
blending well after each addition. Add chocolate and nuts. Place rounded spoonfuls on ungreased cookie
sheet and bake for 10-15 minutes. (On a normal stove at 375 for about 9-11 minutes but most “stoves” that
we have don’t have temperature controls.)
Variation: - Substitute chocolate chips with grated coconut.

Pumpkin Cookies
1 ½ cups brown sugar 1 ½ tsp baking soda
1 ½ cups pureed pumpkin 1 ½ tsp baking powder
¾ cup oil ¾ tsp cinnamon
1 ½ tsp vanilla ¾ tsp nutmeg
3 cups flour ¾ tsp ginger
Beat together the sugar, pumpkin, oil and vanilla in a large bowl. Sift together the flour, baking soda, baking
powder, cinnamon, nutmeg, ginger and add the pumpkin mixture. Spoon by tablespoon onto a well greased
baking sheet. Bake 12-15 minutes
Variations: Add in walnuts, raisins and/or chocolate chips

No Bake Cookies (PC Gabon)

1 1/4 cup sugar 1/3 cup cocoa
1/2 cup milk 1/2 cup peanut butter
1/2 cup butter (or 6 Tbs. oil) 3 cups oats
In saucepan mix sugar, cocoa, milk and butter. Heat over medium flame until boiling. Remove from heat.
Cool for 1 minute. Add peanut butter and oatmeal. Stir well. Drop by spoonfuls on wax paper or greased
surface. Cool.

No Bake Date Cookies

2 cups vanilla wafer crumbs 2 tsp lemon juice
1 cup chopped dates ½ cup chopped nuts
½ cup sweetened condensed milk
Combine vanilla wafer crumbs, dates, and chopped nuts. Blend condensed milk and lemon juice; add to crumb
mixture and knead well to blend ingredients. Form into rolls about 3 inches in diameter. Roll in more wafer
crumbs then wrap in waxed paper. Chill for at least 12 hours, and then cut into 1/4-inch slices.

Oatmeal Cookies (PC Gabon revised)

1 cup butter 1 tsp vanilla
2 cups sugar 3 cups oats



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2 eggs, beaten 2-2 1/2 cup flour
1 tsp baking powder 1/4 tsp salt
Cream butter and sugar. Add eggs one at a time. Sift flour with salt and baking powder. Gradually add flour
mixture to butter mixture. Stir in oats. Drop on ungreased cookie sheet and bake for 10-12 minutes at 375°F.
Variation: - Use 2 cups oats, 1 cup raisins; add cinnamon and/or nutmeg for some spice.

Peanut Butter Cookies (PC Gabon)

1/3 cup oil 1/2 tsp. baking powder
1 egg 1 3/4 cups flour
1/2 tsp salt 1/2 cup peanut butter
1/4 cup honey chopped peanuts (opt)
¾ cup sugar
Mix oil, sugar, egg, peanut butter, salt and soda. Slowly add flour and peanuts. Drop into an ungreased cookie
sheet or surface by rounded teaspoonfuls. Flatten with a fork, so there is a criss-cross. Bake at 350°.

Sugar Cookies (PC Gabon)

3 cups flour 3/4 cup butter
2 tsp baking powder 1 tsp baking soda
1/4 tsp salt 2 eggs
1 cup sugar 4 Tbs. Milk
1 tsp lemon-extract
Mix together flour, butter, baking soda and powder, and salt until crumbly. Then beat 2 eggs, sugar, milk and
lemon extract. Add to flour mixture. Roll into a ball. Chill/leave overnight. Roll thin (1/4") with a rolling pin (a
bottle will do). Cut with tins or a glass. Bake on an ungreased cookie sheet for 5-8 minutes at 400 °F.

Amarula, ricoffy, milo ice cream

Make mocha with Milo, milk and a dash of Ricoffy depending on taste buds Add amarula to mix again relying
on taste buds. Whisk, make sure you aerate it well. Freeze.

Avocado Ice Cream

1 can sweetened condensed milk Milk
1 large avocado
Pour can of sweetened condensed milk into blender or bowl. Fill same can with milk. Pour into bowl. Fill can
again with avocado. Pour into bowl. Mix all ingredients well. Blend if possible. Freeze.
Variations: - substitute avocado with other fruit such as, passion fruit, strawberries, mango, etc.

Pie Crust (double)

2 cups flour ½ cup shortening, margarine or. Butter
1 tsp Salt 4 tbsp water (ice cold if possible)
Roll out on floured cloth to a little bigger than pie plate. Place in pie plate, crimp edge and poke dough with
fork on bottom and sides. I place a piece of foil on top and place marbles or stones as weight so dough doesn’t
bubble up.
Bake in hot, 425, oven for 10 minutes. Remove foil and bake 5 more minutes.



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Apple Pie
8 apples 1/2 tsp Nutmeg
1 cup sugar 1 1/2 Tbsp Flour
1/2 tsp Salt 2 Tbsp Butter
1 tsp Cinnamon
Preheat oven. Line pan with half crust. Mix sugar, salt, cinnamon, flour and nutmeg in large bowl. Peel, core
and slice apples. Toss into sugar mixture coating well. Pile into the crust. Dot with butter. Drape second crust
over the top. Crimp edges and cut vents. Bake 40 minutes – one hour.

Banana Cream Pie

3/4 cup dry milk 1 Tbsp Margarine
1 Tbsp Water 2 bananas sliced
1 1/4 cups hot water
1 Tbsp sugar Crust:
5 Tbsp Flour 1/3 cup sugar
1/4 tsp Salt 1/2 cup flour
2 egg yolks (reserve whites) 1/2 cup oats
1 Tbsp water 1/2 tsp Cinnamon
1 tsp. Vanilla 1/3 cup margarine
Mix first 3 ingredients in saucepan over low heat. In a small bowl mix sugar, flour, salt, egg yolks, and water.
Pour mixture into hot milk and cook for 2 minutes on low heat. Remove from heat and add 1 tsp. vanilla and
margarine. Cool for 10 minutes. Then add 2 stiffly beaten egg whites.

Mix all ingredients together. Press 2/3 of it into baking pan. Put rest, crumbly, into another pan. Bake both
pans for 5-10 minutes or until brown. Cool. Put sliced bananas on crust. Pour pudding over. Top with
remaining crumbs.

Mince Pie
Shortbread Filling:
6 Tbsp flour 1 handful raisins and dates
3 Tbsp margarine 1 shot of cognac/rum
2 Tbsp sugar Lemon juice/orange juice
Little water to bind Pinch of cinnamon
Soak fruit, liquid, and cinnamon for 2 hours. Make shortbread by rubbing margarine into flour and then adding
sugar. Bind shortbread together using a little water. Halve shortbread and use one half to line a 'fool' dish.
Put fruit on top of shortbread. Put remaining shortbread on top of fruit. Bake for 30 minutes. Sprinkle top
with sugar.

Pumpkin Pie
1 1/2 cup pumpkin (peel, dice and boil or bake 2 eggs slightly beaten
local squash until tender, mash with fork 1 1/2 tsp cinnamon
until smooth) 1 cup scalded milk (evaporated unsweetened)
1 1/2 tsp ginger 1/2 tsp Salt
1 cup sugar

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Mix all ingredients. Pour into an unbaked pie crust and bake in hot oven for 10 minutes. Reduce heat and
cook an additional 45 minutes or until knife comes out clean. Great served with whipped cream.
Variations: -pumpkin can be substituted with sweet potatoes

Bread Pudding with Lemon Sauce

3 eggs, beaten 1 tsp. nutmeg
Pinch of salt 1 tsp. cinnamon
1/2 cup sugar 3 buns or 3/4 loaf of bread
1 tsp vanilla 1 1/3 cups milk
3 Tbsp margarine
Mix eggs, salt, and sugar. Add vanilla, nutmeg, and cinnamon, and milk. Slice bread into 1 inch slices, a bit
thick. Spread margarine on one side of slices. Then cube the slices. Add bread cubes to egg mixture and add
raisins. Pour mixture into a greased baking pan. Press down so level and sort of compact. Put the baking pan
into another pan with 1 inch of water (so it’ll steam). Bake for about an hour. See Lemon Sauce.
Variations:
- Add juice of 1 lemon and 4 mashed bananas.
- Take out spices and add 4 Tbs. of cocoa or 1 teacup chocolate and dropped nuts.

Vanilla Pudding
2 tsp cornstarch 3 tsp sugar
1/4 tsp salt 2 cups milk
3/4 tsp vanilla extract
Mix cornstarch, sugar and salt. Add 1/4 cup milk. Stir until dissolved. Scald remaining milk. Add to sugar
mixture. Cook over hot water stirring constantly until thick. Cover. Cook 10 minutes. Add vanilla extract.
Chill.

Sweet Potato Pudding

6 sweet potatoes Rind and juice of 1 lemon or orange
6 Tbsp butter Cinnamon
6 Tbsp brown sugar Optional: bananas, mangos, and papayas
Peel the cooked potatoes and mash smooth. Add the melted butter and brown sugar, the lemon rind and
juice, and beat thoroughly. Pour into a buttered dish (lined, if you wish, with sliced bananas or any other fruit:
pineapple, mangos, papayas). Put more brown sugar and a little cinnamon and bake ½ hour.

Denver Chocolate Pudding

3/4 cup sugar 2 tsp. baking powder
1 cup flour 1/4 tsp. salt
2 tsp. butter 1 oz unsweetened chocolate (or 3 tsp.
1/2 cup milk cocoa)
1/2 tsp. vanilla 1 cup sugar
4 tsp. cocoa 1 1/2 cups cold water or cold coffee
Sift together 3/4 cup sugar, flour, baking powder, and salt. In a saucepan, melt 2 tsp. butter and 1 oz
unsweetened chocolate together over hot water. Add butter mixture to flour mixture. Then stir in milk and
vanilla. Pour into buttered baking dish (about 9 x 9"). Over the top, sprinkle 1 cup sugar and 4 tsp. cocoa.

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Pour over the top, water (or coffee). Bake 40 minutes at 350°. Let stand at room temperature and serve cold,
but not chilled.

Baked Rice Pudding

2 cups milk, scalded (warm) Pinch of salt
1/2 cup rice 1/2 tsp. of nutmeg and cinnamon
1/2 cup sugar 1 Tbsp raisins (optional)
Wash the rice. Mix rice, milk, sugar, salt, and spices. Pour into a buttered/greased baking dish. Bake for 2 -
21/2 hours.
Variation: -Instead of spices, add 1 tsp. vanilla.

Coconut Rice Pudding

2 cups scalded milk Pinch of salt
½ cups cooked rice 1 grated coconut
½ cups sugar
Bring milk to a boil on stove. Add other ingredients and return to boil stirring constantly. Reduce heat and
simmer covered, stirring occasionally.

Churros, submitted by Daisy Duarte, Moz 24

1 cup water 1 cup flour
2-½ Tbsp white sugar
½ tsp salt Coating: ½ cup white sugar, 1 tsp cinnamon
2 Tbsp vegetable oil

In a small pan over medium heat, combine water, 2 ½ Tbsp sugar, salt and 2 Tbsp oil. Bring to a boil and
remove from heat. Stir in flour until mixture forms a ball.
Heat roughly 2 quarts of oil for frying. Pipe strips of dough into hot oil using a bag with the tip cut off. Fry until
golden. Combine ingredients for coating. Roll drained churros in coating.

Crumb Crust
1 1/2 cups crushed cookies (Marias) 1/3 cup margarine
3 Tbsp sugar 1/4 cup crushed nuts
1/2 tsp salt and pepper (If possible)
Mix all ingredients. Press mixture firmly and evenly into pan. Bake for 10 minutes.

Vanilla Passion fruit Drops

150 grams butter 1/3 cup passion fruit pulp (equals about 4 or
1/2 cup sugar 5 passion fruits)
1 egg 1 and 1/3 cups flour
Cream butter and sugar. Add all other ingredients. Drop by spoonful on greased baking sheet. Bake until
done. Top with vanilla icing.

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Fried dough
1 cup sugar 3 tsp baking powder
2 eggs 3+ cups flour enough to absorb the liquid
2 Tbsp butter 1 cup milk
Mix all the ingredients with 3 cups flour making soft dough. Add flour and kneed until you have a nice ball of
dough. Form the doughnuts how you would like and fry in hot oil.

Funnel Cake
1 cup water 1 cup flour
3/4 stick butter (6 tablespoons) 1 cup eggs, about 4 large eggs and 2 whites
2 tablespoons sugar Vegetable oil, for frying
1/8 teaspoon salt Powdered sugar, for topping
½ teaspoon vanilla

Boil water, butter, sugar, salt and vanilla together in a saucepan. Add flour and work it in until it is all
incorporated and dough forms a ball. Transfer mixture to different bowl and let cool for 3 to 4 minutes. Add
eggs, 1 at a time, making sure the first egg is completely incorporated before continuing. Once all eggs have
been added and mixture is smooth, put dough in a Ziploc bag. Cut off the corner, not too big. Heat about 1 1/2
inches of oil in a heavy pan. Pipe dough into oil, making a free-form lattice pattern; cook until browned,
flipping once. Remove cake from oil, drain on paper towels, and top with powdered sugar. Continue until all of
the batter is used.

Eggless Edible Cookie Dough, submitted by Sterling Jarrett and Kelly Cannon, Moz 23
½ cup packed brown sugar 1/3 cup flour
2 Tbsp butter, softened Pinch of salt
1/8 tsp vanilla Whatever Add-Ins you have: chocolate chips,
1 and ½ Tbsp milk M&Ms, nuts, etc.

Combine butter and brown sugar until smooth. Add vanilla and milk. Slowly add in flour and salt.

Black Bean Brownies, submitted by Sterling Jarrett and Kelly Cannon, Moz 23
1 ½ cup of rinsed black beans, pilared ¼ Cup Honey
2 Tbsp cocoa powder 2 Tbsp vanilla extract
½ cup of pilared oats ½ cup chocolate chips
¼ cup of coconut or vegetable oil ½ tsp baking powder
Pinch of salt 2 Tbsp sugar

Mix all ingredients together. Bake at 350 degrees until a toothpick comes out clean.

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Icing:

Coffee Mocha Frosting

1/3 cup butter/margarine 2 Tbs. Cocoa
2 cups powdered sugar Pinch of salt
3 Tbs. strong coffee (hot) 1 tsp. vanilla or rum
Beat butter until soft. Gradually add sugar and cocoa. Blend until creamy. Add salt and coffee. Cool. Add
vanilla or rum. Let stand for 5 minutes. Beat again before spreading.

Fudge Frosting (8-9 inch cake)

1/4 cup butter 1/3 cup milk
1 cup sugar 1/4 tsp. salt
2 oz unsweetened chocolate 1 tsp. Vanilla
Heat all ingredients to a rolling boil, stirring occasionally. Boil 1 minute without stirring. Place pan in a bowl of
very cold water. Beat frosting until cool and of spreading consistency. Stir in vanilla.

Peanut Butter Frosting

1 1/3 cup milk 3 cups powdered sugar
2 Tbsp butter 1/3 cup peanut butter
Mix ingredients.

Vanilla Icing
2 cups powdered sugar 2 Tbsp Butter
2 tsp Vanilla Milk, if needed
Cream all ingredients. Add milk if the icing is too thick.
Variations: add 1 Tbsp of cocoa, lemon juice, Amarula, Whiskey, or Kahlua

Banana Icing
1/2 cup banana pulp 1 tsp lemon juice
Pinch of salt 2 cups powdered sugar
1 tsp. Vanilla
Mix pulp and sugar. Stir until smooth. Stir in remaining ingredients. Add more sugar if you want it thicker.

Lemon Sugar Topping/Icing

Juice of 1-2 lemons Water if needed
1/3 cup of sugar
Put lemon juice in a bowl. Slowly add the sugar. Should be thick. Only add water if it’s extremely dry. Poke
holes in cake and spread on top. Liquid will absorb into cake.

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Hot Fudge Sauce
¾ cup evaporated milk 1/2 tsp. Vanilla
1 cup sugar 1/4 tsp. Salt
2 oz unsweetened chocolate
2 Tbsp Butter
Heat milk and sugar to a rolling boil, stirring constantly. Boil and stir 1 minute. Reduce heat; add chocolate and
stir until chocolate is melted and sauce is smooth. If sauce has a slightly curdled appearance, beat until creamy
smooth. Remove from heat; stir in butter, vanilla, and salt.

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Index!

Apple…23,48,98,106 Mushroom…51,64,78
Avocado…27,39,40,42,83,102,103,105 Mustard…24,26,42,43,44,47-48,50,61,74,89

Banana…85,87,88,98,99,106,107,110 Oats…25,88,98,100,103-106
Beans…26,27,31,38,40,53,54,64,72,78,81,109 Okra…36,42,58,60,74
Beans (green)…54,72,79, Orange…21,22,29,44,49,54,87-88,98,101,106,107
Beef…38,73,79,80
Beet…35,54,55,62 Peanut…25,28,39,45,46,51,56,59,60,65,71,75,83,9
9,103,105
Cabbage...34,35,37,39,40,42,43,55,56,72,79,81 Peanut Butter…27,28,45,87,88,104,105,110
Carrots…30-35,37-42,51,55-56,59-60,64- Peppers (red or green)…29,34-36,42,43,46,50-
66,70,72,75-76,78,79,81,90,101 51,53-55,57-59,63,64,68-72,74,78,82,83
Cheese…25,26,27,33,50,52,53,61,62,67,69,72,79, Piri-Piri…26-28,36,41,43,45-46,50,55-56,59-60,62-
89,94 63,71,77,78,83,92
Chickpeas…27,32,41,50,62,64,65,66 Pineapple…29,45,101
Chicken…34-38,50,73-75,79,80,82 Pork…79
Cocoa…21,86,88,100-104,107-110 Potatoes…26,30,31,33-34,37-38,41-42,56-
Coconut…45,46,53,59,64,71,73,75-77,81- 58,61,64-65,67-68,70,75-78,90
83,99,100,102-103,108 Potato (sweet)…61,82,107
Couve…27,42,51,56,57,67,70,75,79 Pumpkin…34,61-62,65,89,104,107
Cucumber…27,35,39-43,59,79
Raisins…25,39,41,56,62,71,87,88,92,94,96,101,102
Egg…21,24,31,40-42,47,60,61,62,65,68-69,72- ,105-108
74,76,79-80,82,85-91,93-94,97,100-109 Rice…30,31,33,34,63,71,72,77,79,108
Eggplant…26,41,42,51,57,58,64,65,92
Shrimp…36,76,80,82
Fish …42,43,77,83 Soy Sauce…39,43,47,53-55,65,72,74,75,77,79
Squash…33,62,63,65
Ginger…21,32,39,43,47-49,53-59,62-63,65,71-
72,77,81,104,107 Tomatoes…21,23-29,30,32-41,44-45,49-
50,52,54,56-65,67,71-72,74,76,78,79,82-84,93,94
Honey…21,24,25,43-45,56,87-88,93,105 Tomato Paste…32,46,47,51,57,60,63-64,72-
73,75,78,82
Lemon…21-24,26-29,31,32,35-36,40-48,57,60- Tuna…42,43,78
62,73,74,76-77,80-85,87,98,99,101,104-107,110
Lentils…32,41,59,63,64,71,72 Vinegar…26,39,40-44,46-49,53,55,57-
59,63,64,66,72,74,79,86
Mayonnaise…24,26,28,40,42-44
Milk…21,22,27,30-31,33- Yeast…21,31,79,93-96
35,48,50,52,58,61,62,65,67-69,72,74,80,85-91,93-
94,96,101-110 Zucchini…32,36,41,42,62,67,88
Milk (condensed)…99,103-105

112