Good Living

  Recipe 1 fillet of sole 1 tablespoon margarine Boiled potatoes or yams Lime juice 1 lemon or lime 250ml fish stock 1 tablespoon flour Pepper 1)Clean and wash the sole. Fillet and remove the dark skin. 2)Season with salt and pepper, and sprinkle lime juice over the fish. 3)Steam by either using a steamer or between two plates for about 15 minutes. 4)Make sauce with the fat, flour and stock: add flavoring, pepper and lime juice. 5)Serve the fish with slices of lemon or lime, sauce and potatoes or yam. Garnish with chopped parsley. Donate

Recipe 25g cooked fish                        2 tablespoons chopped parsley 250g marshed yam or               potato           125ml white sauce                    Egg and breadcrumbs 1 egg A little flour 1)Remove skin and bone from fish. Flake finely or chop and mix with white sauce or beaten egg, season, add mashed yam or tomato. 2)Spread the mixture on a plate. Let it cool and divide it into six portions. 3)Shape into flat, round cakes using a little flour. Avoid using too much flour or cakes will crack when fried. 4)Coat with egg and crumbs. 5)Fry in hot oil till golden brown. 6)Serve and garnish with sprigs of parsley or tiny leaves of lettuce.                         Donate

Recipe 4 steaks of fish                                         a little margarine 2 tomatoes                                                2 tablespoons milk 1 slice lemon (Fisn forcemeat) 1/2 teaspoon chopped parsley                 salt and pepper 4 tablespoons breadcrumbs                     mix all the ingredients together. Add sufficient                                                                   Milk or beaten egg to bind Milk or egg Grated rind 1/4 lemon 1/4 teaspoon dried herbs 1)Prepare fish steak. Remove the bone. 2)Season. Put forcemeat in the space left by the bone and arrange in a greased  fire-proof dish. Put a knob of margarine on each. 3)Pour the milk round and cover with grease-proof paper. 4)Bake in a moderate oven for 20–25 minutes. 5)Halve the tomatoes and put them in the oven 10 minutes before the fish is ready. 6)When cooked, garnish with lemon. Donate

Recipe 6 fillets of sole Brown bread crumbs 1 egg Lemon 3 tomatoes Parsley 1) Prepare fillets. Season with salt and white pepper. 2)Coat with egg and breadcrumbs. 3)Heat the fat and fry the fish to a golden color. Drain and keep hot. 4)Grill or fry the halved tomatoes quickly. Make slices of lemon into the shape of lemon butterflies. 5)Arrange ther fish on an oval dish, put tomatoes round the fish and garnish with lemon butterflies. Donate .

  Recipe 500g smoked fish                    1 onion 1 bunch of greens                    3 tablespoons oil 3 tomatoes                                Salt and pepper to taste 1)Wash and flake smoked fish. 2)Wash green thoroughly to remove all the traces of sand. Cut up. ​3)Prepare other vegetables. 4)Heat the oil and fry the flaked fish quickly to seal in the goodness. Add the onion and fry together. 5)Add the tomatoes, pepper and salt. Then place the greens on the top.  Cover the pot and allow to simmer. The greens give off sufficient water to cook the other vegetables. 6)Cook for 10 minutes over low heat or until the vegetables and fish are tender.

Donate Recipe 500g fresh fish 2 tomatoes 70ml cooking oil 1 onion 3 garden eggs seasoned flour A little tomato paste salt and pepper to taste 250ml water or stock 1 dessert spoon flour 1)Prepare the fish and cut into moderate-sized pieces. 2)Prepare vegetables. 3)Heat the oil. When ready, dip pieces of fish in seasoned flour and coat(one at a time). Fry on either side until well cooked. 4)Cook the flour in the oil until brown, stirring all the time to prevent it from sticking. 5)Add the onion and fry; add pepper and other vegetables. Add the water and tomato paste and boil. Add salt, reduce the heat and simmer until the garden eggs are soft. Add the fried fish carefully. Continue to simmer until it is thick.

Recipe 500g fresh fish 150ml cooking oil One large onion Salt and pepper to taste 2 tomatoes 1 dessertspoon tomato paste 1)Prepare the fish. Season it with salt and pepper, slit on either side of the fish, and put in a little ground pepper, if fired whole. 2)Heat sufficient oil in a frying pan. Prepare the seasoned flour or any other coating to be used. 3)When the oil is hot enough, coat each piece of fish with a suitable coating and fry. Brown one side and turn on to the other side and brown. Lower the heat and allow it to cook through. Avoid turning often as it breaks the fish. 4)Remove the fried fish and strain the oil to remove burnt pieces. 5)Fry the ground onion till light brown. Add pepper, tomatoes and salt. Mix a little tomato paste with stock or water and add to the gravy. Allow to cook till the water dries up; the gravy then becomes dry

Recipe 4 large peppers 1 large onion 2 medium-sized tomatoes 2 tablespoons oil Salt to taste. 1)Grind or chop the peppers, onion and tomatoes. 2)Heat the oil, fry the onion, pepper and tomatoes. Add salt for flavor. Continue frying, stirring regularly to prevent burning until the gravy is cooked. ​Add a little water to ensure that the ingredients cook very well. 3)Serve as accompaniment to fried fish, fried plantains, sweet potatoes etc.

Recipe 12 large peppers 1 large onion 1 tablespoon ground chills 1 large fresh tomato 250ml groundnut oil 1 cup dried shrimps Salt to taste 1)Grind the peppers, onion and tomato 2)Wash shrimps very well; grind the head and cut the body in bits. 3)Heat the oil. Fry the ground ingredients until cooked. Add the shrimp bits and continue cooking for 5 minutes. 4)Serve as an accompaniment to boiled or fried vegetables.

Recipe   100g butter        150g icing sugar              25g ground almonds       Almond essence   1)Sieve icing sugar and cream with butter.   2)Add ground almonds after creaming to give a distinct flavor. Add almond essence .

Recipe 1 50ml water 1 teaspoon cornflour 1 tablespoon sugar Rind and juice of 1/4 lemon 1 tablespoon raspberry jam or coloring marmalade 1)Put sugar, jam and lemon rind and juice in a saucepan. 2)Stir over low heat until the sugar and jam dissolve. 3)Infuse for 10 minutes. 4)Strain the sauce into another pan. Blend cornflour with a little cold water. Add the sauce and boil for 3 minutes.

250g tomatoes 1/2 teaspoon cornflour 1 small carrot, 1 dessertspoon margarine 1 small onion 1)Chop onion, slice carrot and tomatoes. 2)Melt the margarine in a saucepan. Add the prepared vegetables. 3)Simmer for 30 minutes. Skim. 4)Rub through a sieve. Heat again. 5)Mix cornflour with a little water and add sauce. 6)Add seasoning. Boil for 5 minutes.

Recipe 1 hard-boiled egg white pepper to taste 1 teaspoon sugar 1/4 teaspoon salt 1 dessertspoon vinegar 2 tablesppons evaporated milk ​ 1)Separate the white from the egg yolk. 2)Mash the yolk smoothly in a bowl. Add seasonings. 3)Add milk slowly. 4)Add vinegar slowly.

Recipe 1 tablespoon salad oil 1 teaspoon salt 1 dessertspoon vinegar 1 teaspoon white pepper 1)Mix the oil and season 2)Add the vinegar slowly, stirring regularly until it is smooth.

Mayonnaise sauce Recipe 1 yolk of egg 2 tablespoon vinegar 150ml salad oil salt nd pepper to taste 1)Separate the yolk carefully from the white. Mix the yolk and season. 2)Add the oil, drop by drop, stirring regularly. The sauce will become thickened, add a few drops of vinegar, if the sauce is too thick. 3)When thick and smooth, add the vinegar slowly, stirring regularly.

Recipe 1 egg 1/2 teaspoon vanilla essence 250ml milk 1 dessertspoon sugar 1)Heat the milk. 2)Beat the egg with sugar and pour the hot milk slowly and strain to remove threads from the egg. 3)Heat slowly and stir until the liquid thickens. Avoid boiling.

Recipe 1/2 tablespoon corn flour/rice/flour, custard powder or flour 250ml liquid(water or milk with water) 1/2 tablespoon sugar or 1/2 teaspoon of salt and a pinch of pepper. 1)Mix the starchy ingredient into a thin paste with a little cold liquid. 2)Boil the remaining liquid. 3)Pour on to the thin paste, stirring regularly. 4)Return to the saucepan, boil and continue boiling for 2–3 minutes, stirring continuously. 5)Add seasoning or sweetening.

Recipe 15g fat 250ml brown stock or water 1 onion 15g flour 1 small piece carrot salt and pepper 1)Prepare vegetables and slice them. 2)Melt the fat and fry the vegetable until it is brown. 3)Add flour, cook until the roux becomes brown. 4)Remove from the heat, add liquid slowly while mixing. 5)Return to the heat, stirring regularly. 6)Allow to simmer for about 3 minutes to ensure the vegetables are well cooked. 7)Skim, strain and heat again.

Plain White Sauce The ingredients: butter or margarine and liquid appropriate for the food to be served with the sauce. There are three types of white sauces: coating sauce, pouring sauce and binding sauce or panada. Proportions Pouring sauce                                Coating sauce                          panada 15g flour                                           25g flour                                  50g flour 15g fat                                              25g fat                                     50g fat 250ml liquid                                      250ml liquid                             250ml liquid Seasoning                                        Seasoning                               Seasoning 1) Melt fat in a saucepan. 2) Add the flour. Mix smoothly with a wooden spoon and cook over a gentle heat for 3–4 minutes, stirring regularly. Do not allow the roux to turn brown. 3) Remove from the heat and add the liquid, a little at a time, to the roux, stirring

1 liter of beef or chicken stock 2 large ripe peppers-chopped 2 cubes of beef or chicken bouillon salt and white pepper A few carrots, green beans 6 small cocoyams 2 small onions-chopped, 3 fresh tomatoes-sliced. 1)Prepare the vegetables. 2)Add all the ingredients to the stock, cover and simmer for 1 hour or more. Stir occasionally and taste with salt and pepper. If necessary, add more salt and pepper. This type of soup improves in flavor after a long simmering. 3)A few pieces of meat may be added. Cook in the stock until partly tender before adding vegetables.

1)Prepare a good thin meat, chicken or vegetable soup. 2)About 15–20 minutes before it is done, drop the dumpling dough by spoonfuls on top of the soup so that it settles on the meat, chicken or vegetable. 3)Cover the saucepan tightly and continue cooking for 15–20 minutes. Dumplings for Soup 2 cups of flour 3 teaspoon of baking powder 3/4 teaspoon salt 1 tablespoon margarine 150 ml milk 1)Sift together the flour, baking powder and salt. 2)Rub in the margarine, add milk to quickly form a soft dough. 3)Drop spoonfuls into the boiling soup, stew, or boiling water. Dumplings add flavor and body to thin soups.

2 cups grated water yam 1 onion 4 smoked fish 1 large tomato 4 tablespoons palm oil salt and pepper to tasted 6 large peppers 1/2 liter water 1)Flake fish. Grind peppers, onions and tomato.Grate the water yam. 2)Make a soup with the palm oil, pepper, onion and water. 3)Add the grated yam in lumps Leave to cook before stirring, stir gently with a wooden spoon. Taste for seasoning. 4) When cooked, serve hot with 'agidi''.

500g meat 2 large tomatoes 250g salt beef handful of macaroni 1/2 pig's foot 250g green beans 750ml water 1 cup of broad beans salt and pepper to taste 1 large onion 1 dessertspoon tomato paste 1)Boil broad beans till soft enough to be skinned. String and cut green beans. 2)Follow instructions for cocoyam soup up to stage 3. 3)Then add the prepared beans, tomato paste and macaroni. Season well. 4)Cover and allow to simmer until the ingredients are tender and flavor well blended. 5)If macaroni is not available, thicken the soup with one table spoonful of flour mixed to paste with water.

500g meat 2 tomatoes 1/2 pig's foot 750ml water 1 large onion Salt and pepper to taste 3 or 4 coco-yam 1 desertspoon tomato paste 1)Cut and soak pig's foot for 30 minutes. Wash well. 2)Wash and cut the meat into small pieces. Put in a saucepan, add pig's foot, water, and salt, bring to the boil and skim. 3)Reduce heat and simmer for 30 minutes until the meat is almost tender. Add the ground or chopped onion, pepper and tomatoes. Cover the saucepan and continue simmering. 4) Peel, cut and wash coco-yam. Add to the soup. Add tomato paste and a little more salt if necessary. Simmer the soup gently until the coco-yam is soft. Mash them in the soup or leave them whole.

500g fish or meat 3 tomatoes 2 garden eggs 750ml water or stock 6 okras Salt and pepper to taste 1 large onion 1)Prepare the fish or cut the meat into neat pieces. 2)Put the meat or fish, salt and a few slices of onion into the saucepan or pot and cook for 5–10 minutes, stirring occasionally. 3)Add the water and bring it to the boil and simmer gently for about 30 minutes. 4)Add the vegetables and the rest of the onions. If fish is used, use less water and cook the vegetables until they are soft. 5)Remove the vegetables, grind or marsh, then separate, removing the skins and seeds. Sieve pulp. Retu

500g Fish 4 tomatoes 1 cup of roasted egusi 125ml palm oil 1 large onion Salt and pepper to taste 1) Grind the onion, pepper and tomatoes. Prepare the fish and add salt. 2)Put the palm oil and water to boil in a covered pot. 3)Mix the egusi into a smooth paste and add to the liquid. 4)Cook steadily and slowly until the soup is thick. Season. Cover the pot and simmer gently until the fish is done, and the soup is of the right consistency.

4 cups of groundnut 4 tomatoes 750g meat, fish or chicken 4 okras Crabs or shrimps 21/2 liters of water or stock 1 large onion Salt and pepper to taste 4 garden eggs Method 1 1)roast groundnuts in sand over regulated fire, make to cool, remove skins and grind to a smooth paste. 2)Water and cut meat or fish or chicken. 3)Put meat, fish or chicken with salt and water in a pot and simmer gently. 4)Mix groundnut paste with a little liquid or stock and add soup. 5)Grind pepper and onions; add to soup. Add tomatoes, garden eggs and okra. Season. 6)Cook slowly till all the ingredients are tender and the soup is of the c

Palm Nut Soup 12 cups of palm nuts 1 large onion 500g meat 500g smoked fish 3 graden eggs 4 crabs or snails Salt and pepper to taste 3 tomatoes 1) Wash palm nuts, cover them with water in a saucepan and boil until they are soft. 2)Wash the meat. Cut into neat pieces, add half the onion, a little salt and a little water. Cook slowly in a separate pot. 3)When the nuts are soft, pour out water and beat the nuts in a mortar until the skins are crashed. Put them into a bowl and

1 chicken 1 liter of water or stock 1 large onion Salt and pepper 3 tomatoes 1 tin tomato paste 1)Pluck, and wash the chicken. Cut into joints, remove entrails and wash thoroughly. Squeeze half a lime on the pieces of the chicken. Rub well and rinse. This assists in removing the characteristic smell and slime of the chicken. If no lime is available, rub vinegar into the rinsing water.

500g fresh or smoked fish (thick cuts or head of large fish) 3 tomatoes 2 garden eggs(optional) 3 small okras(optional) 1 large onion Salt and pepper to taste 1 desserspoon tomato paste 1) Clean, wash and prepare fish. Cut in neat pieces, or flake smoked fish and add salt. 2) Put fish into saucepan and add some water with some grated onion. Bring to the boil and simmer for 4 minutes. 3) Remove the pieces of fish. Add the remaining water to the fish stock. Wash vegetables and add sopu. Bring to the boil and simmer gently until vegetables are tneder. 4) Remove them and grind or mash. Strain and return to soup. Add tomatto paste. Season. Continue simmering with the lid on for about 15 minutes. Add the fish and simmer for another 5-10 minutes

Meat Soup 250g meat 1 1/2 liters cold water 1 large onion salt and pepper 3 tomatoes 1 tablespoon of tomato paste 6 garden eggs (optional) 1) Trim, wash and cut the meat into small pieces. 2) Put the meat into a sauce pan, add water and a little salt, and allow it to cook for 5–12 minutes, stirring occasionally. 3) Wash the garden eggs and pepper, add the meat, and cook slowly until the vegetables are tender. 4) Add the chopped onion and tomatoes. Continue to simmer. 5) Remove and grind the vegetables, mix with liquid and strain. Return to the soup and add tomato paste. 6) Allow to simmer until the meat is tender.

1) Make use of stock; it adds flavor and nourishment to soups. 2) Cut the ingredient into small pieces a) To expose enough surface b) For ease in eating. 3) Simmer with a little onion and very little water to draw out the flavor. 4) Cook in a tightly covered pot to prevent evaporation. 5) Season carefully. Add salt at the beginning of cooking to draw out the flavor. 6) Serve hot. 7) Serve with correct accompaniments.

  Soups  are served rich and nourishing. It includes fish, vegetables and/or meat. Light Soups The ingredients for light soups determine their nutritive value. Light soups are easily digested, when the meat or fish used and served with them are tender. Thick Soups Thick soups are made with ingredients such as palm nuts, egusi, yam, cocoyam, or cassava. In soup making : 1) The flavor must be full and good. Make sure that the ingredients are in the correct proportion. 2) Soups must be well seasoned. 3) Make use of thickening medium to; a) Give the soup correct consistency. b) Hold ingredients in suspension  and so prevents them from separating and settle at the bottom of the dish.

  This stock includes green vegetables or root vegetables. The water used to cook these ingredients as stock for soups, gravies and sauces. Fresh and scrubbed vegetables are used to make vegetable stock. Shred greens or cut roots into small pieces, cover with water and cook gently.

  The head, bones and skin are used. Break up the bones and wash them together with the skin.  Soaking with cold water, add some salt, allow it to boil and leave to simmer until the goodness is extracted.

  The stock constitutes liquid in which bones, fish, meat, vegetables or cereals are cooked to extract the flavor and soluble food substances. It is the foundation of soups and sauces which give a good flavor and extra nourishment.

  Foods that are pressure cooked are cooked in steam under pressure. The temperature is above the boiling point of water. The food cooks very fast, this ensures that more of the valuable nutrients are retained. Also, cooking time, is saved to a very great extent.

  Baking is a way of cooking through heat in an enclosed space.  The enclosed air is heated and the hot air cooks the food. In most cases, an oven is used for baking. General Rules for Baking 1) Heat the oven to the right temperature before putting food in. 2) Do not congest the oven. This would prevent the hot air from circulating. 3) Do not bake foods that give out moisture, e.g. meat, with foods that should be crisp when baked, e.g. pastry. The moisture softens the pastry and this negatively affects the end result. 4) Close the oven door gently, to prevent cold air from getting in.

  Roasting is a method of cooking food: 1) In an open pot over a glowing fire, e.g. roasted groundnuts. 2) On a grid over smokeless cinders or charcoal, e.g. roasted plantains. 3)In hot ash or sand, e.g, toasted sweet potatoes or cassava. 4) In a little oil in a pot(pot roasting, e.g. chicken, whole piece of meat. Grilling Grilling is a method of cooking under, in front or over an open smokeless fire, from an electric element or gas burner directed down on to the food. It is a quick way of cooking. Grilling is mostly used for meat and fish.  General Rules for Roasting and Grilling 1) Only the best quality food should be used. 2) Use only tender cuts of meat and pieces of fish. 3) Using a hot, glowing, smokeless fire to brown the food quickly. 4) Heat the grid before using it; this helps to brown the food quickly. 5) Grease wet food before placing it on the grid, e.g, fish and meat. This prevents them from sticking  and also drying up. 6) Turn foods repeatedly to prevent overcooking on

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