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ETHIOPIA ATAKILT WAT Recipe A SIMPLE, EASY-TO-MAKE, AND INEXPENSIVE HEALTHY VEGAN DISH BURSTING WITH FLAVOR. MADE FROM CABBAGE, CARROTS, AND POTATO, ATAKILT WAT HAS A FLAVOR PROFILE ALL ITS OWN. SERVE WITH OTHER ETHIOPIAN DISHES, RICE, AND INJERA FLATBREAD! 1 head green cabbage 1 onion 5 potatoes 3 carrots 1 tablespoon turmeric 1 tablespoon curry powder 1 teaspoon cumin ¹⁄3 cup olive oil salt and pepper ½ cup water 1. Cut out the core of the cabbage and chop into pieces-however you prefer them, set aside. 2. Slice onion, set aside. 3. Slice carrots, set aside. 4. Peel and cube potatoes and set aside. 5. In a large pot heat the oil (medium to high). 6. Add the onions and carrots. Sauté for five minutes. 7. Add spices (cumin, turmeric, curry) and stir for 1 minute. 8. Add water which will settle in the bottom of the pan to keep things from burning. 9. Add potatoes, and cabbage and stir. 10. Add more seasoning if you wish or salt and pepper. 11. Reduce heat to low-med, cover with a tight lid, and let it cook down for 25 minute or until potatoes and cabbage is tender which will depend on how large you chop potatoes. 12. Remove from heat and let it cool down. Taste and adjust salt and pepper as desired. Source website African-and-Caribbean-Recipes.pdf

PUERTO RICO MOFONGO Recipe A TRADITIONAL AFRO-PUERTO RICAN DISH WITH FRIED GREEN PLANTAINS AND PORK CHICHARRÓN.MOFONGO GOES WELL WITH CHICKEN OR FISH BROTH, DROPPED IN SOUPS, OR SERVED DIRECTLY IN A MORTAR 4 Green plantains, peeled and cut into rounds on the diagonal 3 tablespoons of Olive oil 3 to 5 cloves of minced Garlic 1 Cup of Pork cracklings (chicharrones) Salt – to taste 1. Soak the plantain pieces in a bowl of salted water for 15 to 30 minutes. 2. Drain well and pat dry. 3. Heat the oil in a sauté pan or skillet over medium heat. 4. Working in batches, sauté the plantain slices until they are cooked through but not yet browned, 10 to 12 minutes. 5. Add the plantains, garlic and a little bit of olive oil to a large mortar or bowl and mash with a pestle or potato masher until fairly smooth. (Alternatively, pulse with a food processor.) 6. Stir in the pork cracklings and salt to taste. 7. Using moistened hands, form into 3-inch balls or mound on a plate and serve warm. Source website African-and-Caribbean-Recipes.pdf

UGANDA CURRY POTATOES Recipe CURRY POTATOES ARE A POPULAR AND EASY TO MAKE UGANDAN SIDE DISH. SERVE IT HOT WITH GRILLED CHICKEN OR A MEAT STEW. THE SPICINESS OF THIS DISH A PERFECT CONTRAST TO A SWEETER MARINADE 2 lbs. red potatoes, washed, cut into 1 inch cubes, and parboiled in salted water till almost, but not quite tender (Boil water, add potatoes, cook about 4 minutes, drain, rinse with cold water) 4 tablespoons vegetable oil 1 medium onion, chopped 1 large clove garlic, minced ½ teaspoon ground turmeric 1½ cups of water ¹⁄8 teaspoon ground cayenne ¼ teaspoon ground cinnamon ½ teaspoon ground coriander 1 tablespoon tomato paste 2 teaspoons lemon juice 4 tablespoons fresh parsley, minced Salt to taste 1. Heat oil in large skillet over medium heat. 2. Add onions and sauté for 6 – 8 minutes. 3. Add garlic and cook 30 seconds. 4. Add the turmeric, cayenne, cinnamon and coriander and stir well. Add the tomato paste and lemon juice and stir again to combine everything. 5. Add the potatoes and about ¼ teaspoon of salt and stir again. 6. Add 1½ cups of water. 7. Cook, uncovered, for about 10 minutes or until the potatoes are fully tender and the juices in the pan are thickened and coating the potatoes. 8. Add the parsley near the end of cooking time and stir well. Serve hot. Source website African-and-Caribbean-Recipes.pdf  

EAST AFRICA CHAPATI Recipe A POPULAR UNLEAVENED PAN FRIED FLAT BREAD FOUND IN COUNTRIES LIKE TANZANIA, UGANDA, MOZAMBIQUE, KENYA AND BURUNDI. UNLIKE THE INDIAN CHAPATI THIS VARIATION IS MADE WITH ALL-PURPOSE FLOUR. SERVE WITH STEWS, VEGETABLES AND MEATS. 5 cups all-purpose flour (not self-rising) 2 cups warm water 1 ½ teaspoon Salt ½ cup Canola/Vegetable oil (heated then cool down) You will not use all of it. 2 cups Extra flour for kneading 1. In a large mixing bowl, measure 5 cups of flour. 2. In another bowl, mix salt, 3 tablespoons of oil, and 1 ½ cup of water, stir until the salt dissolves. 3. Pour mixture in the flour bowl. Mix well; and add the remaining water until dough becomes soft. 4. Knead the dough for 10 – 15 minutes; add flour if needed. 5. Divide in 11 to 15 equal parts (make a ball like shape), arrange them on a flat surface, and then cover with plastic wrap or a white clean cloth. 6. Remove ball and place on flat surface sprinkled lightly with flour. Dust rolling pin with flour to keep it form sticking. With a rolling pin, roll the dough thinner than ¼ centimeters (it’s okay if it’s not perfectly round). 7. Brush oil on top. 8. On the side facing you, make one centimeter fold, then roll forward with both two hands. 9. Make four. You will roll the rest as you are cooking. 10. Heat a non-stick pan on medium heat (use a round pancake pan). After it is heated, sprinkle a few drops of water on it. If the drops dry right away, the pan is ready. 11. Place the chapati you have just rolled on a heated pan. After about a minute, check the bottom of the chapati, if it is golden brown, and the top is translucent, flip it over. 12. Brush a little bit of oil on the top of the chapati, then check to see if the bottom is cooked and is golden brown. 13. If yes, flip the chapati over again, now brush the oil on the second side of the chapati, and turn it over again. 14. After about 30 seconds remove the chapati from the pan and put it on a plate and cover with a foil paper Source website African-and-Caribbean-Recipes.pdf

TANZANIA PILAU RICE Recipe LIKE MUCH OF AFRICA, ZANZIBAR IS HOME TO A COMPLEXLY DIVERSIFIED QUILT OF CULTURE AND FOOD. PILAU RICE IS A POPULAR SPICY RICE DISH INFORMED BY THE COUNTRY’S RICH INDIAN INSPIRATIONS. MAKE PILAU RICE TO ACCOMPANY CURRIED MEATS OR WITH YOUR FAVORITE SAVORY VEGETABLE DISHES 1 ½ tablespoon. pilau masala (½ teaspoone cumin seeds, ½ teaspoon whole black peppercorns, 1 tablespoon  whole cloves- not to be confused with garlic, ¼ teaspoon ground cinnamon, ¼ teaspoon ground cardamom) 2 to 3 cups Chicken broth (boiling) (Vegetable broth for Vegetarian recipe) ½ cup Coconut milk (canned) Salt 1 cup Basmati rice 2 tablespoon olive oil ¼ cup Onions 1 tablespoon Crushed garlic 1 tablespoon Crushed fresh ginger 1. In a big pot, heat oil on medium heat. 2. Add rice and onions. Stir until the translucent color of rice starts to turn white. 3. Add garlic, ginger, and pilau masala. Keep stirring until the garlic is cooked. 4. In a separate bowl, mix the coconut milk with ½ cup of chicken broth. 5. Add the coconut mixture to the rice. 6. Cover the pot and turn heat to the lowest settings. Adding chicken broth ½ cup at a time to the rice until it is cooked Source website African-and-Caribbean-Recipes.pdf

WEST AFRICA JOLLOF RICE Recipe JOLLOF RICE IS A ONE-POT RICE DISH POPULAR IN MANY WESTERN AFRICA COUNTRIES. DESPITE SEVERAL REGIONAL VARIATIONS (AS WELL AS A CULTURALLY SENSITIVE DEBATE BETWEEN GHANAIANS AND NIGERIANS OVER THE DISH’S ORIGINS), THE POPULARITY OF JOLLOF RICE HAS SPREAD TO BECOME THE BEST KNOWN AFRICAN DISH OUTSIDE THE CONTINENT. IT’S WIDELY ACCEPTED AS THE FOREFATHER OF THE LOUISIANAN DISH JAMBALAYA. SERVE WITH FISH, CHICKEN, BEEF, EGGS OR TURKEY 2 medium tomatoes, roughly chopped (about 5 ounces each) ½ medium Scotch bonnet pepper (or use a habanero pepper), stem removed ½ medium onion, roughly chopped 3 small red bell peppers, roughly chopped (about 5 ounces each) ½ cup vegetable oil 1 ½ teaspoons salt 1 teaspoon curry powder 1 ½ teaspoons hot ground chili pepper, such as African dried chili or cayenne 1 ½ teaspoons garlic powder 1 tablespoon plus 1 heaping teaspoon onion powder 2 bay leaves ½ teaspoon ground ginger 1 tablespoon dried thyme 2 ½ cups medium-grain rice Water (as needed) 1. Combine tomatoes, scotch bonnet pepper and onions and purée in a blender. 2. Pour half of the purée into a bowl and set aside for later. 3. Add the bell peppers to the remaining mixture in the blender and blend until smooth. 4. Add to the blender mixture that was set aside and blend all together. 5. Heat vegetable oil in a large pot over medium heat. 6. Add blended mixture along with the salt, curry powder, ground chili pepper, garlic powder, onion powder, bay leaves, ginger and thyme to oil. Bring mixture to a boil. 7. Stir in the rice until well mixed, then reduce the heat to low. 8. Cover pot and let cook until rice is al dente, about 45 minutes. 9. After 25-30 minutes, check; if rice is too saucy, remove the lid to cook off the excess sauce. If too dry, add 1 to 2 cups water and stir. Source website African-and-Caribbean-Recipes.pdf

JAMAICAN JERK SHRIMP Recipe A POPULAR QUICK AND SIMPLE APPETIZER RECIPE  THAT IS VERSATILE AND PERFECT FOR EVENTS OR SIT DOWN DINNERS. SERVE AS FINGER FOOD WITH OR WITHOUT COCKTAIL SAUCE OR SALSA, OVER GREENS OR WITH RICE. 1 pound extra-large shrimp, tail on, deveined and cleaned 1 tablespoon coconut oil 1 tablespoon lemon juice ½ cup shallots, chopped 1 tablespoon allspice berries, coarsely ground 1 tablespoon coarsely ground pepper 1 teaspoon dried thyme, crumbled 1 teaspoon freshly grated nutmeg 1 teaspoon salt ½ cup soy sauce 1 tablespoon vegetable oil 1 medium onion, coarsely chopped 3 medium scallions, chopped 2 Scotch bonnet chilies, chopped 2 garlic cloves, chopped 1 tablespoon five-spice powder 1. In a food processor, combine the onion, scallions, chilies, garlic, five-spice powder, allspice, pepper, thyme, nutmeg and salt; process to a coarse paste. 2. While the food processor is on, add the soy sauce and oil steadily. 3. Peel shrimp, leaving tails on; devein and clean in a bath of vinegar or lemon with water. 4. Drain and dry with paper towel. Place in a large bowl. Sprinkle jerk seasoning over shrimp and mix well. Let marinate for about 5 minutes. 5. Heat tablespoon of coconut oil in a large skillet over medium heat. Add shrimp and cook while stirring occasionally. Remove the shrimp from heat and set aside. 6. Add shallots and lemon juice to skillet. Cook for about 3 - 5 minutes while stirring. 7. Add shrimp back to skillet. Stir to incorporate with shallots mixture. Cook for 1 - 2 minutes longer and serve immediately Source website African-and-Caribbean-Recipes.pdf

NIGERIA EGUSI SOUP Recipe  THICKENED WITH GROUND MELON SEEDS AND CONTAINS LEAFY AND OTHER VEGETABLES. IT IS ONE OF THE MOST POPULAR SOUPS PREPARED BY MOST TRIBES IN NIGERIA WITH CONSIDERABLE VARIATION AND OFTEN EATEN WITH DISHES LIKE POUNDED YAMS. PREPARE IT WITH GOAT, BEEF, FISH, OR SHELLFISH 1 cup of blended onions (about 3- 5) and fresh chilies, to taste 4 cups of egusi (melon seeds), ground or milled ½ – 1 cup palm oil 2 teaspoons fresh Une (Iru, locust beans) Salt, to taste Ground crayfish, to taste 7 – 8 cups of stock Cooked Meat & fish, quantity and variety to personal preference 2 cups cut pumpkin leaves 1 cup waterleaf, cut 3 tablespoons bitter leaf, washed EGUSI PASTE: 1. Prepare the egusi paste: 2. Blend egusi seeds and onion mixture. Set aside. MAKE THE SOUP 1. In a large pot, heat the palm oil on medium for a minute and then add the Une. 2. Slowly add the stock and set on low heat to simmer. 3. Scoop teaspoon size balls of the egusi paste mixture into the stock. Be sure to keep ball shape. 4. Leave to simmer for 20 – 30 minutes so the balls cook through. 5. Add the meat and fish and other bits which you’d like to use. 6. Add cut-up pumpkin leaves. 7. Add the waterleaf. 8. Stir and put a lid on the pot and allow cook for 7–10 minutes, till the leaves wilt. 9. Add the bitter leaf. Leave the lid off while the cooking finishes for another 5 – 10 minutes. 10. Stir, check seasoning and adjust accordingly. Source website African-and-Caribbean-Recipes.pdf