Juliana Dinnall

“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” (3 John 1v2, New King James translation)  

Hello Family, 

As we continue to embark on our healthy eating series Chef Tony Crookendale demonstrates in the video above how we can incorporate vegetables into our meals, tweak some of our cooking methods and still create mouth-watering meals.  On the menu we have steamed snapper with sauté potatoes, stew chicken with rice and peas and a stir-fried medley of vegetables.

Bon Appetite

Disclaimer – There are a variety of ways that each of these dishes can be cooked. These recipes are intended as a guideline. Please feel free to add or take away ingredients in accordance with individual taste preference or dietary needs. 

Steamed Snapper with Sauté Potatoes

Ingredients 

Fish 

3 medium sized snappers scaled and gutted (you can ask the fishmongers do this) 

1 red bell pepper, 1 yellow bell pepper, 1 green bell pepper (thinly sliced length ways)

2 white onions (thinly sliced)

2 tlbs fish seasoning 

1 tsp of sea salt 

1 tsp black pepper 

.2 carrots (cut into a round coin shaped and then cut in half)

3 spring onion stalks (cut into approx. 4 sections each stalk)

1 small finger root of ginger (thinly sliced, like matchsticks – Julienne style)

¼ scotch bonnet pepper. (Feel free to add more according to your taste

½ a cup of boiling water.

6 to 8 tbsp of spoons of olive oil.

half of a lemon or lime

Potatoes 

X 4 Maris Piper Potatoes 

2 sprigs of thyme 

6-8 tbsp olive Oil 

¼ tsp salt

Method 

Fish 

1. Rinse the fish in cold water. Do open the cavity and ensure it’s clean.

2. Take the lime / lemon and rub over the fish including the cavity. Squeeze the lemon or lime juice over the fish and rub all over.
3. Rinse again with water.
4. (Optional) Score fish on either side with two diagonal lines (doing this will allow the seasoning to get into the flesh of the fish during the seasoning process.)
5. Sprinkle seasoning all over the fish and gently rub. 
6. Heat olive oil in a frying pan.
7. Place fish in the pan and gently fry on either side until golden on both sides. Approx. 5 minutes each side.
8. Once the fish is fried take them out of the pan and place on a side dish.
9. Add a splash white wine vinegar scrap out any residue from the pan and pour over the fish. 
10.  Add 3 tlbs olive oil to pan 
11. Add scotch bonnet, thyme and half of the onions, bell peppers, carrots, and ginger. 
12. Gently sauté on a medium heat for 3 minutes. 
13. Add the fish back into the pan. Add the rest of the rest of the of onions, bell peppers and ginger.
14. Add ½ cup of water. 
15. On a low heat steam the fish for 10 minutes. 

Potatoes 

1. Peel potatoes and cut into cubes. 
2. Bring a pan of water to the boil, once boiled place the potatoes the water, cover with and lid.  Cook the potatoes for approx. 5 mins. Drain and leave to cool. 

Chef’s tip.  “It’s important not to over boil the potatoes or else they will fall apart” 

3. Heat 6-8 tbsp olive oil in a frying pan. 
4. Add potatoes. 
5. Turn the heat to medium-high, allow the potatoes to sizzle until golden brown. 
6. Turn potatoes evenly 2 or 3 times until nicely browned all over – this can take approx. 7 mins.
7. Once all the potatoes are golden take off the heat and place on a plate 

Plate and serve with your fish.  

 Stew Chicken and Rice and Peas

Ingredients 

Chicken

4 boneless chicken thighs (chicken with bone can also be used. with or without skin the choice is yours)

3 tbsp all-purpose seasoning (Add according to your taste)

1 red bell pepper, 1 yellow bell pepper, 1 green bell pepper (thinly sliced length ways)

2 white onions, thinly sliced

2 to 3 tbsp of chicken seasoning (Add according to your taste)

1 tsp of sea salt 

1 tsp black pepper 

2 carrots (cut into a round coin shaped and then cut in half)

3 spring onion stalks (cut each stalk into approx. 3 to 4 sections)

1 small finger root of ginger (thinly sliced, like matchsticks – Julienne style)

¼ scotch bonnet pepper. (Feel free to add more according to your taste)

½ a cup of boiling water

6 to 8 tbsp of spoons of olive oil

1 cup of plain flour 

Rice and Peas

1 cup of rice 

2 cups of water

I can gungo peas

half a can of coconut milk, 

1 tbsp gravy browning 

Sprig of Thyme 

Chef’s tip “As a rule of thumb for cooking rice, it’s one cup of rice to two cups of water “

Method 

Chicken 

1. Wash and season chicken. Coat with plain flour and set aside. 
2. In a pan add olive oil (coat the pan) and gently heat
3. Once heated add the coated chicken and gently fry on both sides for approx. 5 minutes or until it’s golden brown on both sides. Remove and set aside. 

Chef’s note “the flour from coated chicken will help with thickening the water making a gravy”

4. Add white Onions, bell peppers to the pan sauté for approx. 3 minutes. 
5. Add the chicken back to the pan. 
6. Add the water. Add gravy browning
7. Cover and steam down on a low heat for 25minutes.    

Rice and Peas

1. Place rice in a small to medium size pan.
2. “Wash” the rice. Washing the rice will help get rid of excess starch. 
3. Add half a can of coconut milk.
4. Add gungo peas. 
5. Add salt.
6. Add t sprig of Thyme
7. Add gravy browning 
8. Add water.
9. Add spring onion stalks.
10. Stir everything together 
11. Place on cooker on a high heat bring to boil. Turn heat down to a low heat. Cover and cook for approx. 20minutes.  

Plate and serve with the chicken.

Vegetable Medley

Ingredients

2 white onions thinly sliced.

6-8 tbsp olive oil. 

½ root of ginger thinly sliced. 

1 packet of chestnut mushrooms, 

3 carrots (cut into a round coin shape and then cut in half) bunches of cut broccoli

Method

1. Add olive oil to pan and gently heat 
2. Add onions and gently sauté for 1 minute
3. Add, carrots, broccoli, mushrooms, ginger
4. Stir together and cook for 10 minutes 

Plate and serve   

“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” (3 John 1:2, New King James translation)  

This statement is made by the Apostle John in his opening salutations in the letter he writes to his dear friend Gaius. The New International Bible translation says “…..be in good health…..”. When referring to health in this context both physical and mental health is implied, in other words it is important to have good physical and mental health just as much as it is important to have good spiritual health.

As Apostle John prayed this prayer for his friend it is a prayer that can be echoed and prayed over God’s people. “Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.”  

There is no secret around the importance of having good physical and mental health. All around us in our society today we are encouraged to move our bodies (exercise), eat the right foods (balanced diet) and the all-important drinking enough water.  

All of this is encouraged as a way of getting us to be in good health and where possible avoid disease and sickness.   

In recent times as a fellowship, we have had the privilege of having two Health Awareness Days led and facilitated by Dr Cheryl Clarke. Incorporated into these days were seminars that discussed the importance of good physical and mental health. The church family were encouraged to take steps towards being in good health.

As disciples of Jesus Christ, we are called to share the Gospel (The Good News of Jesus Christ) here on earth whether in our homes, work places, schools, colleges, communities in fact wherever God has placed us. In fulfilling this mandate, we want to aim to be as healthy as we can be by doing our part.  With that in mind let’s look at us striving towards having good physical health through healthy eating.  

How many of us know the benefits of eating fruit and vegetables and having them incorporated into our everyday meals? but how many of us get stuck when making this become a reality.  Need some inspiration? Let’s get started with vegetables. 

Here are a few recipes where vegetables take centre stage. 

Disclaimer – There are several ways that the dishes can be cooked. These recipes are intended as a guideline. Please feel free to add or take away ingredients in accordance with individual taste preference or dietary needs.

Jollof rice is a rice dish from West Africa. Jollof is traditionally made with long grain rice, tomatoes, scotch bonnet pepper, onion, and spices. How Jollof is prepared varies across different regions. Here is a version with mixed vegetables added.

Ingredients 

Jollof Rice 

• 400g x 2 cups long grain or basmati rice
• 2 two tins 400g chopped tomatoes.
• 3 tbsp tomato purée
• 1 red pepper
• 1 scotch bonnet chilli
• 1 onion
• 3 Maggie cubes 
• I chicken or Vegetable stock cube.
• 1 tbsp vegetable oil
• A couple of sprigs of fresh thyme.
• 1 cup of mixed vegetables
• 2 bay leaves (optional)
• 1 tbsp curry powder (optional) 

Roast Chicken

• 8 Chicken legs or thighs. (you can remove skin if you wish)
• 1.5 tablespoons of all-purpose seasoning or chicken seasoning 
• 1 tsp of garlic paste.

Method 

Preheat the oven at 190°C /gas mark 5.

Jollof 

1. Blend the pepper, onion, tomatoes, and scotch bonnet to a smooth paste.
2. Heat the oil in a medium sized pan and add the blended tomato paste along with the curry powder, thyme sprigs and bay leaves, Maggie cubes and stock cube of choice. Cook on a medium heat for 15 minutes stirring occasionally.
3. While your tomato base Is simmering, put the rice into a bowl, cover with cold water and use your hands to wash the grains. Tip the water out then repeat twice or three times until the water runs clear. 
4. Add the rice to the pan, turn the heat down to a simmer then cover with foil and a lid (so no steam can escape) cook for approximately 20 mins or until rice is soft. 
5. Cook mixed vegetables separately according to packet instructions. 
6. Add to the rice and gently mix. Rice is then ready to serve.

Chicken 

7. Remove the chicken from its packaging, place in a bowl and wash with lemon, lime or vinegar.  
8. Place chicken on an oven tray and roast in the oven for 30 min turning halfway through.
9. Once chicken has thoroughly cooked through, place two pieces on a plate, add rice and serve with salad. 

Ingredients 

• Approx. 2 handfuls of washed kale 
• 1 medium size butternut squash 
• 2 red bell peppers 
• 2 tbsp olive oil 
• salt and pepper according to taste 

Method 

1. Peel the butternut squash and cut into cubes. (It’s optional as to whether you wish to leave the skin on) 
2. Rinse the butternut squash cubes and then place on a baking tray.  
3. Coat with oil and roast in the oven at 180 for approx. 35 min or until soft.
4. Rinse and cut peppers. 
5. Rinse and kale. 
6. Add oil to the frying pan and heat on a low heat. 
7. Once the oil is heated add the peppers and kale.  
8. Sauté for 5 min on a low heat.
9. Add butternut squash season with salt and pepper. Gently stir together and it’s ready to serve. 

Ingredients 

• 2 or 3 peppers – mixed colours, 
• Handful Cherry tomatoes 
• 2 Courgettes
• 2 Red onions
• 1 Aubergine
• 2 tbsp olive oil 
• 2/3 gloves of garlic 
• 1 tbsp of mixed herbs 

Fish

• 2 Cod fillets 
• 2 Lemons 
• 1 Glove of garlic 
• 2 tbsp of plain flour 
• 1 tsp of fish or all-purpose seasoning (optional). If using more can be added according to taste

Method 

Vegetables. Cut vegetables into cubes, wash, and place in a baking tray or roasting dish. Coat in olive oil, add garlic and seasoning if using. Roast in a preheated oven for 35 min at 180°C.

Cod Fillets. Gently wash Cod fillets in cold water. Sprinkle with the juice of one lemon. If using seasoning season with your seasoning of choice. Place in a pan.

White Sauce. Mix flour and water in a cup. Add the juice of the remaining lemon. Mix the mixture together until smooth. Once smooth, pour over the cod fillets. Feel free to add more water if the sauce is too thick. Simmer on low heat for approx. 10 minutes or until fish is cooked through.

Plate and serve with the roasted vegetables.