Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.

3 John 1:2 NKJV

Hello Family,

Welcome back to our healthy eating series. So far, we have looked at recipes that have incorporated vegetables. As we continue with our healthy eating journey here are a few recipes that incorporate fruit. 

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. 

Mango, Chilli and Lime Salsa

• Chop the mango, spring onion, red onion, pepper, tomato and place in a bowl 
• Add the coriander 
• Add the chilli flakes. The amount of chilli added can be increased or decreased according to taste. 
• Cut the lime in half and squeeze the juice over the ingredients 
• Mix all the ingredients together 

Salsa is ready to serve. This salsa goes nicely paired with oven roasted sea bass

Summer Strawberry and Feta Cheese Salad with a balsamic vinegar dressing

Ingredients 

• 1 x packet pre prepared Italian mixed salad leaves 
• 300g of Strawberry’s
• 100g of Feta Cheese 
• 1tlbs of Olive Oil 
• 1tlbs Balsamic Vinegar 

Method 

Dressing 

• Mix the olive oil and balsamic vinegar in a small bowl / cup. More oil or balsamic vinegar can be added according to your taste.

Salad 

• Wash and pat dry your salad leaves 
• Layer the salad leaves on a large plate or serving platter
• Cut strawberries in half and place on top of the salad leaves 
• Crumble feta cheese over the salad (if you wish you can cube the feta)
• Drizzle the dressing over the salad and voilà it’s ready to serve. 

As an alternative fresh peach can be used instead of strawberries

Wholegrain rice with Pineapple and oven roasted BBQ Jerk chicken

Ingredients 

Rice 

• 2 x cups of wholegrain rice 
• 4 cups of water 
• 1 x red bell pepper chopped (optional)
• 1 x tin of pineapple chunks 
• 1 x spring onion chopped
• 1 x vegetable stock cube 
• 1x tsp salt (optional)

Method 

• Place rice in a medium saucepan. “Wash” the rice with cold water. This will wash away any starch.  
• Cover with the rice with water. Add more water if needed. The water line should be slightly above the level of the rice. 
• Add stock cube 
• Place the saucepan on a medium heat. Boil the water and rice. 
• Once the water is boiling reduce the heat, cover, and simmer for about 45 minutes, until the rice is tender and has absorbed the water.
• Add the chopped onion and bell pepper 
• Add the pineapple chunks. Feel free to add as much pineapple as you want
• Stir and serve with your choice of protein 

Here the rice is served with BBQ Jerk chicken 

“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.

Ingredients 

• 1 medium size butternut squash 
• 1 tsp of oil olive or coconut oil  
• 1 can of coconut milk 
• Handful of kale
• Vegetable stock cube 1 or 2 according to your taste 

Method 

Butternut Squash.

Peel and dice the squash. Wash and place on a baking tray. Coat with oil  

Roast in the oven at 180°C for approx. 35 min until soft. 

Place squash in a blender with the tin of coconut milk and blend until smooth. Put the contents in a pan and simmer on a low heat for 5 to 10 minutes. Feel free to add water if needed.

Kale 

Place kale in the air fryer for 2 minutes, if you don’t have an air fryer the kale can be crisped in the oven 180 for approx. 5 minutes or until crispy.

Plate butternut squash soup in a bowl. Place kale on top and voila it’s ready to serve. 

Ingredients 

Lettuce 

Cherry Tomatoes 

Method 

Wash lettuce pat dry and place in serving dish.

Wash tomatoes and pat dry and chop in half. Place tomatoes on top of lettuce. 

You can leave the salad plain or drizzle over your salad dressing of choice.