L E T ' S H a V E G ' F O O D ! 0 2 0 2 1

L E T ' S H A V E G ' F O O D ! 0 2 0 2 1

R S E E I B R M E E S T P E S

The content of this book is created to remake your own versions of the recipes within. Every recipe created was tasted, tried and photographed by the author and therefore written and published due to choices made by the author. Remember, due to changes in temperature, weight, condition of ingredients and use of techniques, you may not necessarily have the same results as illustrated. All food ingredients presented within are to be used at the consumer’s own discretion, meaning any health reactions incurred are not a liability to the author. The use of kitchen utensils, cutlery, appliances and heat sources require full attention span. Please be alert and ensure safety precautions accordingly.

Photographed and designed by Phebean Davies

Ebook. July 2020.

www.creativephebe.com [email protected]

1 Dedication

I thank God for the strength, love and patience in creating my first cookbook. It was truly a joy and even more to share it with the world.

This book is dedicated foremost to my dear mother, who has always encouraged me to create my own fixings during meal times, and to my siblings, Jeanie and Roger for being extra special to my life. I am grateful to God for you all.

2 Contents

5 AKARA (BEAN 15 FRITTERS) SORGHUM PORRIDGE 7 16 SHRIMPS, ONION AND BROCCOLI AND ROSEMARY BREAD CHICKPEA SALAD PG. 7 9 18 BUCKWHEAT WONJO (SORREL PANCAKES JUICE

10 19 COCONUT MILK MANGO

PG. 12 CHOCOLATE CHIA PUDDING

BLUEB1ERRY1 LEMON BAK2ED P0LANTAIN SMOOTHIE CHIPS

12 G2LOS1SARY COUSCOUS FISH MBAHAL PG. 18 22 14 ABOUT THE RED LENTIL SOUP AUTHOR

3 Akara (bean fritters)

Yield: 25 Akara INGREDIENTS Preparation: 2 hr 25 minutes 227 g of black-eyed beans Duration: 2 hr 45 minutes 115 ml cup water 4 g parsley, freshly chopped

¾ tsp fine sea salt ½ tsp cayenne pepper 1 tsp baking powder 1.14 liters of sunflower oil (for frying)

4 Akara (bean fritters) cont'd.

DIRECTIONS 1.Sort out and then soak black-eyed beans in boiling water for at least 2 hours or preferably overnight. 2.After soaking, wash and drain off excess water using a colander. 3.Place the beans into a blender with measured water. Blend for a minute or two on high speed until smooth. 4.Pour the pureed beans into a bowl and add in parsley and all seasonings. 5.Cover with a plastic wrap and allow to settle for 15 minutes. 6.In the meantime, on medium heat, place a THE AKARA TIP: wide and deep cooking pan on the stove. Pour in the oil and heat for almost 3 – 4 To determine the readiness of the oil minutes. for frying, dip the handle of a wooden 7.Prepare a colander with parchment paper or spoon in the oil after 3 minutes of kitchen tissue and set aside. heating. If bubbles begin to form 8.Uncover the mixture. Using a 1-tbsp ice- around it continuously, it is ready for cream scoop, measure out mixture and gently use. Always keep akara warm before ease into the oil to begin frying. consuming for optimal enjoyment. 9.Allow to turn brown for a minute and a half and flip to brown on the other side for the same time. Remove cooked akara and place in the prepared colander to drain off any excess oil. 10.Continue the process of frying the leftover mixture. 11.Finally sprinkle a pinch of sea salt on the akara. 12.Serve warm with onion stew and bread or by itself as a snack. Store any remaining in the fridge.

5 Shrimps

Yield: 4 - 5 servings broccoli, and Preparation: 50 minutes Duration: 2 hr 20 minutes chickpea salad 2 hr Overnight soaking (optional)

INGREDIENTS

227 g dried chickpeas, equals 510 g cooked or canned 145 g of fresh broccoli florets 170 g of frozen raw shrimp, approx. 20 medium pieces

Seasoning for shrimps:

½ tsp fine sea salt ½ tsp ground black pepper ½ tsp cayenne pepper ½ tsp Madras curry powder Juice of ½ a lemon

Marinade:

Juice of 1½ lemons 72 g red onion, sliced 10 g garlic cloves, about 3, sliced

¾ tsp fine sea salt ¾ tsp ground black pepper 1 ½ tbsps olive oil

6 Shrimps broccoli, and chickpea salad

DIRECTIONS If using dried chickpeas: 1.Sort out and then soak dried chickpeas in hot water for 2 hours or preferably overnight. 2.Drain, rinse and boil in a pot of water with a sprinkle of salt for 25 minutes. 3.After boiling, drain the cooked chickpeas and allow to cool for about 30 minutes in a colander. 4.Thaw frozen shrimps in cold water for 10 minutes, then shell, rinse and drain off any excess liquid. 5.Add seasoning ingredients to shrimps. THE BROCCOLI TIP: 6.Place in a shallow pan and steam on medium To maintain the freshness of heat for 5 minutes. Set aside to cool. the broccoli, do not toss the 7.Steam the broccoli florets for 2 to 3 minutes. ingredients until it is time to 8. In a large mixing bowl, combine and stir serve. together the marinade ingredients. 9.First add in the chickpeas, then broccoli and shrimps. 10.Do not toss together. 11.Cover with plastic wrap and place in the fridge to chill for at least an hour. 12.Remove and toss components well. 13.Serve alongside a main dish, with a piece of bread or fresh greens.

7 Buckwheat pancakes Yield: 6 pancakes DIRECTIONS Preparation: 18 minutes 1.In a mixing bowl, measure out the dry Duration: 35 minutes ingredients and whisk well. In another bowl, INGREDIENTS whisk together the wet ingredients. 2.Pour the wet mixture into the dry and whisk to 79 g buckwheat flour combine well. 61 g semolina flour 3.Allow pancake batter to rest for 10 minutes. ⅛ tsp sea salt 4.Prepare a shallow frying pan and place on medium heat to melt tsp of coconut oil. ½ tsp baking powder ½ 5.Measure out ¼ to ⅓ cup of batter and pour into 1 – 137 g banana pan, making room for two to fry at a time for 2 159 ml coconut milk minutes. Flip and then another minute on the 1 tsp of vanilla extract other side. 1 egg 6.Do so with the remaining batter. 7.Serve them warm with fresh seasonal fruits, a ½ tbsp raw honey drizzle of honey and some delicious tea. 1 ½ tsp coconut oil

8 INGREDIENTS

1 whole husked coconut, about 460g from shell 690ml of warm filtered water

DIRECTIONS 1.First locate the three spots on one end of the coconut and support it on kitchen towels with one hand. 2.With a hammer in the other, gently hit the "spotted location " until cracked and water begins to drain from it. 3.Harvest the coconut water in a bowl and save it for later. Continue to break down the coconut into smaller pieces. 4.Using a paring knife, gently remove the coconut flesh from the shell. 5.Wash clean and chop well into strips with a chef knife to enable smooth blending. 6.Load into a blender with water and blend for about 2 to 3 minutes until coconut resembles the size of rice. 7.Over a clean bowl, line a sieve or strainer with a muslin cloth and pour in a batch of the coconut solution. With the ends meeting in the middle, squeeze the muslin cloth to extract the milk while saving the desiccated portion in another container. 8.Repeat this process until completed. Save the milk and desiccated product in sterilized mason jars. 9.Store them both in the fridge for optimal preservation and use within 5 days. 10.Use them in cereals, soups and even baked Coconut milk goods. Yield: 830 ml Preparation: 20 minutes THE COCONUT TIP: Duration: 30 minutes Instead of using a muslin cloth, you can use a nut milk bag.

9 Blueberry, INGREDIENTS lemon 86 g blueberries 40 ml lemon juice smoothie 1 - 100g banana 1 - 15 g dates Yield: 1 serving 230 ml water Preparation: 2 minutes 60 g ice cubes, about 5 - 6 Duartion: 5 minutes

DIRECTIONS

1.Add all the ingredients into a blender and blend for a minute on high speed. 2.Pour the smoothie into your favorite drinking glass and serve immediately.

10 Couscous fish mbahal

Yield: 6 - 7 servings Preparation: 40 min Duration: 1 hr 38 min

11 INGREDIENTS DIRECTIONS

¼ cup extra virgin olive oil 1.First have the fish cleaned and cut into sections at the fish market if possible. ½ tbsp spice blend (add link) 2.Follow up at home by rinsing it in a bowl with 1 bay leaf some water, sea salt and juice from two lemons 1 medium onion, sliced to ensure proper cleaning. Score the fish and 5 garlic cloves, sliced drain using a colander. 265 g fresh turnip greens, washed, drained 3.With remaining lemon juice and a sprinkle of salt, season the fish and set aside. and roughly chopped 4.In a cooking pot, add in olive oil with onions, 280 g carrots, peeled and sliced at an garlic and spice blend. Stir well and sauté for 2 angle - 3 minutes. ½ cup fresh parsley, roughly chopped + 5.Stir in bay leaf and most of the parsley. some for garnish 6.Wash and drain the chickpeas. Add into the pot to toast for 7 minutes. 370 g mackerel fish, cleaned and scored 7.Add in the turnip greens; stir and sauté for Juice from 3 lemons another 2 - 3 minutes. 227 g dried chickpeas/garbanzo beans, 8.Add in water with sea salt, black pepper and soaked overnight, or canned cayenne pepper. 9.Stir and cover the pot to boil for 25 minutes. 3 cups whole wheat couscous 10.Add in the fish and carrots to simmer and cook 1.8 liters of water for 5 minutes with the pot covered. 1 tsp sea salt + extra for fish 11.Uncover the pot and flip the fish to finish 1 tsp black pepper cooking. Remove the carrots and then the fish; 1 tsp cayenne pepper save both in separate bowls. 12.Season to taste. Add in the couscous and stir well to completely coat the grains with the liquid. 13.Steam for 10 minutes with pot covered. 14.After steaming, fluff the couscous with a fork and garnish with remaining parsley. 15.To serve, dish out some of the steamed couscous and top with fish and carrots. 16.Serve as a main dish with friends and family.

12 INGREDIENTS 315 g red lentils

2 ½ tbsp olive oil Red lentil Soup 52 g yellow onion, sliced 19 g garlic cloves, about 5, sliced Yield: 3 - 4 servings 5 large fresh basil leaves or 7g parsley, Preparation: 30 minutes Duration: 40 minutes freshly chopped 4 dried bay leaves 1 tbsp + 1 tsp sea salt 1 tbsp + 1 tsp cayenne pepper 1.36 l of water Juice from 2 lemons

DIRECTIONS 1.Wash, drain and soak lentils in a bowl for 10 minutes prior to cooking. 2.Drizzle some olive oil in a cooking pot on medium heat. Add in onions and garlic. Stir and sauté for 3 minutes. 3.Add in parsley or basil with salt, cayenne and bay leaves. Simmer for 7 minutes. 4.Drain the lentils and stir into the pot to toast and absorb the spices. 5.After 3 minutes, add in water; cover and simmer for 12 minutes, still on medium heat. 6.After that, stir in lemon juice. 7.Simmer for another 6 to 8 minutes. 8.Serve hot as a main dish with a nice crust of bread.

13 Sorghum porridge

DIRECTIONS Yield: 3 - 4 servings 1.Sort out to remove any impurities if any, from Preparation: 15 minutes sorghum grains and rinse well. Duration: 45 minutes + 1 - 3 day overnight soak 2.Cover the grain with water and soak for 1 - 3 days depending on desired fermentation taste. INGREDIENTS 3.Drain out water and do not rinse. 4.Place in a blender with 230 ml of water and 200 g dried white or red sorghum grains pulse for a minute or two to get a coarse 1.25 l of water blend. 100 ml raw honey or 70 g of Turbinado sugar 5.In a cooking pot on medium heat, pour in 900 ml of water together with the contents from ¼ tsp sea salt the blender. Rinse out the blender with some 75 ml lemon juice, 2 lemons ½ of the measured water. 6.Stir in the remaining water. Season with sweetener, salt and lemon juice. Bring to a simmer for 30 minutes and adjust taste as needed. Stir occasionally to avoid spillage. 7.Turn off and serve immediately with a splash 14 of coconut milk. Yield: One Loaf Preparation: 1 hr 30 min Duration: 2 hr 20 min

INGREDIENTS

Dough: 87 g semolina flour 227 g all-purpose flour, sifted 92 g fresh desiccated coconut 2 tsps. active dry yeast 6 g fine sea salt 294 ml luke-warm water 1 tsp molasses

¼ cup sunflower oil

Filling: 115 g red onions, peeled and sliced 23 g, 7 garlic cloves, peeled and sliced 1 tbsp fresh rosemary leaves 42 ml of sunflower oil

¼ tsp fine sea salt ¼ tsp ground black pepper

Onion and Rosemary Bread

15 DIRECTIONS

1.In a clean, dry bowl, stir together the water, molasses and yeast. Set aside to proof for 5 minutes. Add in oil and stir well. 2.Follow through by adding in all the dry ingredients. Using a spatula or wooden spoon, fold in for about a minute to create a dough. Cover the bowl with a plastic wrap and place in THE BREAD TIP: a fairly warm spot to rise for an hour. You will notice a frothing action to 3. Meanwhile, on medium heat, add oil to a clean indicate the activation of the yeast frying pan. To know that the bread has baked 4.Add in onions, garlic, rosemary and seasonings. through, dip a clean tooth pick in Sauté for 5 to 7 minutes until onions and garlic the center and after removing it, it have turned slightly brown. Turn off and set should have a clean crumb. If it is aside. still doughy, place in the oven for 5.Preheat oven to 400 ℉. another 5 minutes. 6.Brush the inside of a 9 x 5 inch loaf tin with some The baking sheet ensures that there oil. is no oil spillage on the oven floor. 7.Place the loaf tin on a baking sheet and turn in the risen dough. 8.Top the dough with the onion and rosemary filling and use a spatula to fold in some of it into the dough and into the corners so is it not just resting on the top. 9.Do this a few times and everything in the oven to bake for 40 minutes. 10.After baking, remove the sheet holding the tin and place a counter space to rest for 20 – 30 minutes to cool 11.After cooling, turn bread on to a board and cut into slices. 12.Serve as a snack with a slice of cheese, or to dip in soups and alongside salads. Onion and Rosemary Bread cont'd

16 Wonjo (sorrel Yield: 5 - 6 servings juice) Preparation: 30 minutes Duration: 1 hr

INGREDIENTS

60 g dried sorrel blossoms

105 ml fresh lime juice, about 4 ½ limes 135 ml raw honey 1575 ml of boiling water Sterile mason jars for storage

DIRECTIONS

1.Boil some water in a kettle or in an oil-free pot. 2.Measure out sorrel blossoms and place in a bowl. To disinfect the sorrel, first pour over it 445 ml of boiling water. Steep for 30 seconds and drain out completely. 3.Add in 1130 ml of hot water and allow the sorrel to steep for about 10 minutes. 4.Prepare another bowl by placing over it a lined sieve with a sterile flour sack towel and gently pour the sorrel and liquid into the lined sieve. 5.Gather the ends of the towel and squeeze out any excess liquid from the contents. 6.Flavour the drink with lime juice, honey and stir well. 7.Set the drink aside in an undisturbed location until liquid reaches room temperature. Fill the mason jars and refrigerate for at least an hour. 8.Serve as a refreshing drink to complement any meal.

THE WONJO TIP:

The sorrel may contain sand and other sediments so it is important to strain these out using a towel for a healthy and safe consumption. 17 Mango Chocolate Chia Pudding Yield: 1 serving DIRECTIONS Preparation: 30 minutes 1.Pour coconut milk in a bowl and stir in the chia Duration: 30 minutes seeds. INGREDIENTS 2.Set aside for seeds to swell. 3.Stir again and top with some mango, chocolate 1 tbsp chia seeds ½ and mint. 118 ml coconut milk 4.Enjoy. 90 g fresh mango chucks

⅛ tsp sea salt 2 dark chocolate squares, shaved THE CHIA TIP: Fresh mint to garnish You may add some coconut milk if it gets too Drizzle of honey, optional thick. Another option is to soak the seeds in the milk overnight and serve it for breakfast.

18 Baked Plantain Chips Yield: 2 -3 servings Preparation: 10 minutes Duartion: 40 minutes

INGREDIENTS

385 g green plantain

½ tsp sea salt ½ tsp cumin 23 ml sunflower oil

DIRECTIONS

1.Preheat oven to 375 ℉. 2.Brush a 18 x 12 inch baking sheet with some oil. 3.Peel the plantain and thinly slice it to about an ⅛ - ¼ inch with a knife. 4.Place it in a bowl and season with salt, cumin and oil. 5.Toss well with a spatula making sure each slice is well coated. 6.Evenly spread the slices on the baking sheet and place in the oven. 7.Flip slices after 16 minutes and bake for another 8 - 10 minutes. 8.Remove from oven and allow to cool. 9.Serve as a snack.

THE PLANTAIN TIP:

If you opt to slice the plantain with a mandoline, baking will be a lot faster but you may risk burning them.

19 Glossary

Akara: Fried pureed beans normally served with bread and onion gravy. Buckwheat: A gluten-free grain-like seed that is used in a whole or flour form to make different dishes. Chia seeds: Small edible seeds with black and white spots. When combined with liquid, it swells and thickens the mixture. Couscous: A small grain made from wheat durum flour which is different from the Israeli couscous. Mbahal: Meaning to boil. Plantain: Looks like a banana but it is usually bigger. It is used in both savory and sweet meals. Sorghum: A gluten-free grain that comes in different colors such as white, red or bicolor. Wonjo: Red Blossoms from the sorrel plant which is also known as Red Hibiscus in different parts of the world like The Gambia and Jamaica.

20 About the author

I am Phebean Davies, the founder of Creative Phebe and Phebsart Art Store. I am an artist, chef, illustrator, and a food photographer. I have a desire to see more people, especially millennials, embrace a genuine interest for home cooking to thrive with optimal health. I also believe everyone born has a creative ability; it is only up to us to search for it, hone it, steward it well so it blesses the world in such a unimaginably marvelous fashion.

Take care; you're truly worth it.