Page 80 - LionKing

FOOD
Method
Blend your tomato, bell pepper, 2 scotch bon- net peppers and 1/4 bulb of onion and set aside.
In a bowl, season your beef, goat meat and tripe with seasoning cubes, 2 chopped scotch bonnet peppers and the rest of the chopped onions. (leave a handful of chopped onions for later) If you have sometime allow this marinate for an hour. (This step is optional as you can do
same in the pot and bring to boil)
Boil the meats till their half way done and pour in the blended tomato-pepper mix and allow
to continue to boil with the meats till the liquid from the tomato completely dries up. Before the liquid completely dries up, add the shrimp and the crayfish powder and some extra chopped onions for texture.
Wash your vegetable, finely shred them and
Oil-less vegetable sauce
Ingredients
A bunch of spinach leaves or kale
3 pieces of Medium sized Tomatoes
1 red bell pepper (tatashe)
4 scotch bonnet peppers (ata rodo)
1/2 bulb of onion (chopped)
4 medium pieces of beef chunks (chopped into smaller pieces)
7 medium pieces of goat meat (chopped into smaller pieces)
5 medium pieces of tripe (chopped into small pieces)
1/2 cup of chopped shrimp
1 tablespoon of crayfish powder
2 – 3 Seasoning cubes
Salt to taste (optional)
add them to the pot of tomato-pepper mix and beef, stir and Reduce the heat to the lowest and allow the juices from the vegetables to begin to bubble up.
Leave on the heat for 2- 3 minutes and serve as a standalone dish or with any accompaniment like sweet potatoes or Brown rice.
Tiger nut Smoothie
Ingredients
2 medium size bananas
I and a half Cup tiger nut
1 tablespoon crushed Cashew nut Half of a lemon
Method
Wash and blend the tiger nut with 11/4 cups water. To avoid damaging your domestic blender, first pound the tigernut in a mortar to crush the nuts into smaller bits.
Squeeze out the milk and pass through a fine sieve to get the milk.
Peel the banana and squeeze the lemon on the banana to prevent rapid browning of the banana.
Pour the milk and banana into blender and blend until smooth.
Serve chilled with sprinkle of crushed cashew nut.
Tip: Prepare and chill the milk in advance and keep the banana in the fridge to be cold before blending. This way you can have your smoothie right after blending.
If the smoothie changes colour to a bit dark brown or grey there is nothing to worry, banan- as change colour when exposed to air.
Cranberry Oat Smoothie
Ingredients
1 cup water
1⁄2 cup plain Greek yogurt
1 large ripe banana (can be frozen)
4 tablespoons rolled oats
1 apple, cored and quartered (doesn’t need to be peeled)
Method
Place all ingredients into a high-powered blend- er in the order listed here. Blend until smooth.
1⁄2 cup whole, frozen cranberries
4 to 6 whole pitted dates, or as desired for sweetness
1⁄4 teaspoon ground cinnamon
Method
So as we say, fit does not mean- no more sweet treats! Just find a balance with your exercise and the food that goes in your body.
80 | The Lion King | April - June 2019