Menu and Recipe Manu.. - The Early Childhood Commission

1 

Recipes for General Menus 

GENERAL MENUS 

AND 

RECIPES 

Menu and Recipe Manual for Early Childhood Institutions

2 


Content Page Content Page 

Day 1-Menu and Nutrient profile 10 Day 5-Menu and Nutrient profile 35 

Stewed Chicken 11 Chicken Vegetable Soup 36 

Steamed Rice 13 Ripe Banana 39 

Mixed Vegetables I 14 

Orange Drink 15 Day 6-Menu and Nutrient profile 41 

Meat Balls 

42 

Day 2-Menu and Nutrient profile 16 Tomato Sauce 44 

Fish Fingers 17 Spaghetti 46 

Brown Gravy 19 Tossed Lettuce 47 

Baked Plantain 20 Pineapple drink 48 

Steamed Pumpkin 21 

Limeade 22 Day 7-Menu and Nutrient profile 49 

Oxtail & broad beans 50 

Day 3-Menu and Nutrient profile 23 Pumpkin rice 52 

Chili Con Carne and Mixed Vegetables 24 Cucumber slices 54 

Mashed Potatoes 26 Tamarind Drink 55 

Guava drink 27 

Day 8-Menu and Nutrient profile 56 

Day 4-Menu and Nutrient profile 28 Beef Seasoned Rice 57 

Braised Kidney 29 Watermelon Drink 60 

Sliced Bananas 31 

Tomato and Cucumber Slices 32 Day 9-Menu and Nutrient profile 61 

Fruit Punch 33 Brown Stewed Fish 62 

Yam Cubes 64 Day 14-Menu and Nutrient profile 95 


Menu and Recipe Manual for Early Childhood Institutions 

3 



Glazed Beets 65 Curried Chicken 96 

June Plum drink 66 Steamed Rice 98 

Mixed Vegetables II 99 

Day 10-Menu and Nutrient profile 67 Light Fruit Punch 101 

Barbeque Chicken 68 

Fried Bananas 71 Day 15-Menu and Nutrient profile 102 

Julienne Carrots 73 Beef Croquettes 103 

Mild Ginger Beer 74 Tomato Sauce 106 

Mashed Potato 108 

Day 11-Menu and Nutrient profile 76 Pumpkin Squares 109 

Sautéed Liver 77 Limeade 110 

Mashed Banana 79 

Steamed Carrot and Chocho 80 Day 16-Menu and Nutrient profile 112 

Cherry Drink 81 Red Peas Stew 114 

Steamed Rice 116 

Day 12-Menu and Nutrient profile 82 Tomato slices 117 

Red Peas Soup 83 Orange Drink 118 

Ripe Banana 86 

Day 17-Menu and Nutrient profile 119 

Day 13-Menu and Nutrient profile 87 Baked Chicken 120 

Escoveitched Fish 88 Macaroni 122 

Festival 90 Tomato Sauce 123 

Steamed Callaloo 92 Cabbage and Carrot Salad 125 

Grapefruit drink 94 Pawpaw Drink 126 

Day 18-Menu and Nutrient profile 127 Special Chicken Fried Rice 138

4 



Fish Balls 128 Mango Drink 141 

Gravy 130 

Fried Plantain 132 Day 20-Menu and Nutrient profile 143 

Lettuce and Tomato Salad 134 Curried Mutton 144 

Light Fruit Punch 135 Sliced Banana 146 

Steamed Pak choi 148 

Day 19-Menu and Nutrient profile 137 Cherry Drink 150 


5 


GENERAL MENU 


6 


WEEK 1 

DAY 1 

Monday 

DAY 2 

Tuesday 

DAY 3 

Wednesday 

DAY 4 

Thursday 

DAY 5 

Friday 

Stewed Chicken 

Steamed Rice 

Mixed Vegetables I 

Orange Drink 

Fish Fingers in Brown 

Gravy 

Baked Plantain 

Steamed Pumpkin 

Limeade 

Chili Con Carne with 

Mixed Vegetables 

Mashed Potato 

Guava Drink 

Braised Kidney 

Sliced Banana 

Tomato & Cucumber 

Slices 

Fruit Punch 

Chicken Vegetable Soup 

Ripe Banana 

WEEK 2 

DAY 6 

Monday 

DAY 7 

Tuesday 

DAY 8 

Wednesday 

DAY 9 

Thursday 

DAY 10 

Friday 

Meat Balls in Tomato 

Sauce 

Spaghetti 

Tossed Lettuce 

Pineapple Drink 

Oxtail and broad beans 

Pumpkin Rice 

Cucumber slices 

Tamarind Drink 

Beef Seasoned Rice 

Watermelon Drink 

Brown Stewed Fish 

Yam Cubes 

Glazed Beets 

June Plum Drink 

Barbeque Chicken 

Fried Bananas 

Julienne Carrots 

Mild Ginger Beer 


WEEK 3 

7 


DAY 11 

Monday 

DAY 12 

Tuesday 

DAY 13 

Wednesday 

DAY 14 

Thursday 

DAY 15 

Friday 

Sautéed Liver 

Mashed Banana 

Steamed Carrot & Chocho 

Cherry Drink 

Red Peas Soup 

Ripe Banana 

Escoveitched Fish 

Festival 

Steamed Callaloo 

Grapefruit Drink 

Curried Chicken 

Steamed Rice 

Mixed Vegetables II 

Light Fruit Punch 

Beef Croquettes in 

Tomato Sauce 

Mashed Potato 

Pumpkin Squares 

Limeade 

WEEK 4 

DAY 16 

Monday 

DAY 17 

Tuesday 

DAY 18 

Wednesday 

DAY 19 

Thursday 

DAY 20 

Friday 

Red Peas Stew 

Baked Chicken 

Fish Balls in Gravy 

Special Chicken Fried Rice 

Curried Mutton 

Steamed Rice 

Macaroni in Tomato Sauce 

Fried Plantain 

Sliced Bananas 

Tomato Slices 

Cabbage and Carrot Salad 

Lettuce and Tomato Salad 

Mango Drink 

Steamed Pak choi 

Orange Drink 

Pawpaw Drink 


Cherry Drink 


8 


Recipes 

For 

General Menus 


9 


Recipes for General Menus Week 1 


FOOD GROUP 

DAY 1 

Monday 

Food from Animals, Fats & Oils 

Staple 

Vegetable 

Fruit 

10 


MENU ITEM 

Stewed Chicken 

Steamed Rice 


Orange Drink 

Nutrition Profile – Day 1 

Nutrient 

Amount 

Energy (calories) 343 

Protein (g) 19.1 

Fat (g) 9.6 

Carbohydrates (g) 44.8 

Sugar (g) 21.9 

Dietary Fibre (g) 2.4 

Vitamin A (RE) 295 

Vitamin C (mg) 42.5 

Iron (mg) 2.8 

Calcium (mg) 69 

Sodium (mg) 526 

Potassium (mg) 348 


DAY 1 

STEWED CHICKEN 

11 


(Food from Animal and Fats & Oils) 

Ingredient Metric Standard Measure Method 

Whole chicken parts 1440 g 3 lb 1 medium 1. Trim skin and all visible fat from chicken. 

Vinegar 60 ml 2 oz ¼ cup 

Water 480 ml 16 oz 2 cups 

2. Mix vinegar and water in a small container and use to sponge 

chicken. 

3. On a cutting board, chop chicken into 1 inch chunks 

(approximately 40 pieces – 1 oz each). 

4. Place chicken in a large bowl, cover with foil or plastic wrap and 

refrigerate. 

Onion 60 g 2 oz 1 small 5. Clean and wash onion, garlic, scotch bonnet pepper and escallion 

under running water. 

Garlic 

10 g 

1 / 3 oz 3 cloves 

6. On a cutting board, finely chop onion, garlic, scotch bonnet pepper 

Escallion 30 g 1 oz 2 stalk and escallion. 

Scotch bonnet pepper 3 g - ½ small 

Thyme 5 g - 1 sprig 7. Add chopped seasoning, black pepper, salt, soy sauce and paprika 

to large bowl with chicken. 

Black pepper 2 g - ½ tsp 

8. Toss thoroughly (1-2 minutes) with a fork until all of the chicken is 

Salt 5 g - 1 tsp covered with seasoning. 

Soya sauce 30 ml 1 oz 2 Tbsp 

Paprika 5 g - 1 tsp 

9. Cover the bowl and place in the refrigerator. 

10. Leave to marinate overnight or for at least 1 hour before cooking. 



12 


Oil 60 ml 2 oz 4 Tbsp 11. Add oil to a large skillet over high heat. 

12. Remove chicken from refrigerator and add to skillet. 

13. Turn chicken often until golden brown (5-7 minutes). 

Water 120 ml 4 oz ½ cup 14. Add ½ cup water and cover skillet. 

15. Reduce to medium heat and allow to simmer for 30-40 minutes, or 

until chicken is cooked. 

16. Stir occasionally while cooking. 

Brown sugar 15 g ½ oz 1 Tbsp 17. Add sugar and ketchup to chicken. 

Ketchup 60 ml 2 oz ¼ cup 

18. Stir well so that all ingredients are thoroughly combined. 

19. Allow to simmer for about 5 minutes more. 

20. Remove from heat. 

21. Hold and serve hot. 

Cooking Note: Additional ½ cup of water may be added at step # 14 if gravy is below chicken. 

No. of servings 20 

Serving size 

Meal Standard 

2 pieces (2oz) Meat & 

2 Tbsp (1 oz) Gravy 


DAY 1 

STEAMED RICE 

(Staple) 

13 



White rice 600g 20 oz 2½ cups 1. In a large bowl, place rice and remove any foreign matter. 


2. Wash once with water and drain. 

Salt 7 g ¼ oz ½ Tbsp 3. In a large pot, add salt to water and bring to boil over high heat. 

Water 1 L 32 oz 4 cups 

4. Put washed rice in boiling salted water and stir. 

5. Cover pot and bring to a boil. 

6. Reduce to low heat. 

7. Cook for 20-30 minutes until rice is tender and all water is 

absorbed. 

8. Remove from heat, hold and serve hot. 

Purchasing Note: Choose regular long- or medium-grain rice. 

Cooking note: If rice is not completely tender after 30 minutes, fluff with a fork, cover pot securely with cover and leave on very low flame for 10 

minutes. Remove from heat and let stand for another 5 minutes before serving. 



Serving size 

1 / 3 cup 


DAY 1 

MIXED VEGETABLES I 

(Vegetables) 

14 



Carrot 120 g 4 oz 1 medium 1. Wash and clean carrot, chocho and string beans under running water. 

String beans 120 g 4 oz 12 each 2. Peel carrot and chocho. 

Cho cho 120 g 4 oz 1 small 

3. Cut off top and bottom of string beans. 

4. On a cutting board, cut carrot and chocho into strips ( ¼ cm x 2 cm). 

5. Cut string beans into 2 cm pieces. 

Water 60 ml 2 oz ¼ cup 6. In small sauce pan, add salt to water and bring to boil over medium high 

Salt 2 g - ½ tsp 

heat. 

7. Add carrots to boiling water and cover tightly. 

8. Cook for 2 minutes. 

9. Add chocho and string beans and cover tightly. 

10. Reduce heat to medium low continue cooking for another 5 minutes. 

11. Stir vegetables and cook uncovered for another 2 - 3 minutes. 

12. Remove from flame. 

13. Drain in colander. 




Serving size 1 Tbsp (½ oz) 


DAY 1 

15 


ORANGE DRINK 

(Fruit) 


Orange 1440 g 48 oz 6 large 1. Scrub and wash oranges under running water. 

2. Cut oranges into halves. 

3. Juice oranges using manual or electric juicer and pour into 

mixing bowl. 

Sugar 240 g 8 oz 1 cup 4. Add sugar and water to juice in mixing bowl. 


5. Mix thoroughly until sugar dissolves. 

6. Pour beverage through a fine strainer into a jug/pitcher. 

7. Chill for at least 1 hour. 

8. Hold and serve chilled. 

Purchasing note: 1 medium orange weighs approximately 6 oz. One large orange weighs approximately 8 oz 

Preparation note: 6 large oranges should yield approximately 4 cups of juice. 



Serving size 

½ cup (4 oz) 


DAY 2 

Tuesday 

16 


FOOD GROUP 


Staple 

Vegetable 

Fruit 

MENU ITEM 

Fish Fingers in Brown Gravy 

Baked Plantain 


Limeade 

Nutrient 


Amount 



Fat (g) 12.6 


Sugar (g) 18 




Iron (mg) 2.9 





DAY 2 

FISH FINGERS 

(Food from Animal) 

17 



Fish Fillet 960 g 2 lb 8 medium 1. Remove skin and any small bones from fillet as necessary. 

Vinegar 30 g 1 oz 2 Tbsp 2. Mix vinegar and water in a small container and use to sponge fillet. 

Water 240 ml 8 oz 1 cup 

3. Cut into 2 ½ x 1½” pieces. (approximately 40 pieces 2 / 3 oz each) 

Flour 120g 4 oz ½ cup 4. Combine flour, salt and black pepper in a dry bowl and mix well and set 

Salt 

20 g 

2 / 3 oz 4 tsp 

aside. 

Black pepper 7 g ¼ oz ½ Tbsp 

Bread crumbs 360 g 12 oz 1 ½ cups 5. Pour bread crumbs into another dry bowl and separate with a fork (no 

lumps). 

Eggs 180 g 6 oz 3 Large 6. Combine eggs and milk in a separate bowl and whisk well. 

Milk 60 ml 2 oz ¼ cup 

Oil 120 ml 4 oz ½ cup 7. Heat oil in a shallow frying pan over medium heat. 

8. Coat fish in mixture of flour, salt and black pepper, shake off excess flour. 

9. Dip coated fish in egg mixture. 

10. Roll fish from egg mixture in bread crumbs. 

11. Shake off excess bread crumbs. 

12. Place fish in hot oil and turn from side to side (approximately 2-3 minutes 

on each side). 

13. Fry until golden brown or until done. 

14. Remove from oil and place on wax paper to drain. 

15. Hold hot and serve in brown gravy. 


18 


Purchasing Note: Whole fish may be purchased and filleted. See Appendix 1 for filleting instructions. 1 lb whole fish will yield 2 fillets 

approximately 4 oz each. 

Preparation Note: Thaw fish in refrigerator at least one day before. 



Serving size 

2 pieces (2oz) 


DAY 2 

19 


BROWN GRAVY 

(Fats and Oils) 


Garlic 3 g - 1 clove 1. Clean and wash onion, garlic, escallion, and pepper under running 

water. 

Onion 30 g 1 oz ½ small 

2. On a cutting board, finely chop onion, garlic, scotch bonnet pepper 

Escallion 30 g 1 oz 2 stalks and escallion. 

Scotch bonnet pepper 7 g ¼ oz ½ small 

Oil 30 ml 1 oz 4 Tbsp 3. Heat oil in skillet over medium heat. 

4. Add chopped seasoning, and lightly sauté for 1 minute. 

Ketchup 120 ml 4 oz ½ cup 5. Add Ketchup, soy sauce, vinegar, water and or stock. 

Soya Sauce 30 ml 1 oz 2 Tbsp 

Water or fish stock* 480 ml 16 oz 2 cups 

Vinegar 30 ml 1 oz 2 Tbsp 

6. Stir until all ingredients combine. 

7. Bring to boil over medium heat. 

8. Reduce to medium low heat and allow to simmer for 5 minutes. 


10. Hold hot and serve over fish fingers. 

*Preparation Note: Fish stock may be made from fish remains if fillet was done from whole fish. See recipe for making stock. 



Serving size 

2 Tbsp (1 oz) 


DAY 2 

20 


BAKED PLANTAIN 

(Staple) 


Ripe Plantains 1500g 50 ozs 5 large 

1. Wash plantains under running water. 

Oil 30 ml 1 oz 2 Tbsp 

2. Peel plantains and cut diagonally in 1 inch slices (cup each plantain 

in eight equal portions - about 40 – 1 oz pieces). 

3. Preheat oven to 350°F. 

4. Grease baking tray. 

5. Place plantain in single layers in baking trays. 

6. Place in hot oven. 

7. Bake for 15-20 minutes. 

8. Remove from oven, hold and serve warm. 

Pre-preparation note: Turn oven on about 15 minutes before you are ready to put in any food item. 

Purchasing note: One large plantain weighs approximately 10 ounces peeled. 



Serving size 

2 pieces (2 oz) 


DAY 2 

STEAMED PUMPKIN 

(Vegetable) 

21 



Pumpkin 720 g 24 oz 1½ large 

slice 

1. Scrub and wash pumpkin skin. 

2. Remove pulp and seed from pumpkin. 

3. Wash and cut into 1 inch squares (about 20 portions – 1 oz 

each). 



4. Pack in saucepan or stock pot with the skin portion down. 

5. Dissolve salt in water and pour over pumpkin. 

6. Cover pot tightly and place on medium heat. 

7. Cook for 20 minutes or until pumpkin is tender. 

Margarine 15 g ½ oz 1 Tbsp 

8. Remove pumpkin from pot and place in a bowl. 

9. Drizzle melted margarine over pumpkin. 

10. Toss pumpkin with margarine. 




Serving size 

1 piece (1 oz) 


DAY 2 

LIMEADE 

(Fruit) 

22 



Limes 450 g 15 ounces 10 medium 

1. Scrub and wash limes under running water. 

Sugar 360 g 12 oz 1½ cup 


Preparation note: 10 medium (1½ oz each) limes give about ¾ cup (6 oz) of juice. 

2. Cut limes into halves. 

3. Juice limes using manual or electric juicer. 

4. Pour into mixing bowl. 

5. Add sugar and water to lime juice in mixing bowl. 

6. Mix thoroughly. 

7. Strain drink into a pitcher or jug. 

8. Chill for at least one hour. 




Serving size 

½ cup (4 oz) 


DAY 3 

Wednesday 

23 


FOOD GROUP 

Food from Animals, Legumes, 

Vegetable, Fats & Oils 

Staple 

Fruit 

MENU ITEM 

Chili Con Carne with Mixed Vegetables 

Mashed Potato 

Guava drink 


Nutrient 

Amount 



Fat (g) 7.8 






Iron (mg) 3.7 

Calcium (mg) 80.9 




DAY 3 

24 


Chili Con Carne with Mixed Vegetables 

(Food From Animals, Legumes & Vegetables) 

Ingredients Metric Standard Measure Instructions 

Red Kidney Beans 240 g 8 oz 1 cup 1. Pour beans into a bowl, search and remove any foreign material. 

2. Wash beans under running water. 

Water 720 ml 24 oz 3 cups 3. Place beans in a pot with water and allow to boil until it is tender (90 

minutes). 

Salt 2 g ½ tsp 


Tomato 180 g 6 oz 3 small 5. Clean and wash onion, garlic, peppers and tomato under running water. 

Onion 60 g 2 oz 1 med 6. Peel/strip country pepper thinly and discard seed and inner part. 

Sweet pepper 30 g 1 oz 1 small 

7. Remove outer layers from sweet pepper and discard seeds and inner part. 

8. On a cutting board, coarsely chop tomato, pepper, onion and garlic. 

Country pepper 7 g ¼ oz ½ small 

Garlic 5 g 2 cloves 

Lean Minced Beef 480 g 1 lb 2 cups 9. Combine minced beef with chopped seasoning, salt and black pepper in a 


stainless steel bowl. 

Black pepper 1 g ¼ tsp 

Oil 15 g ½ oz 1 Tbsp 10. In a sauce pan, heat oil over medium heat. 

11. Add seasoned minced beef to oil. 

12. Stir constantly until minced beef start to change colour. 

13. Cook for 10 minutes stirring frequently. 

14. Add the cooked beans to the sauce pan with minced beef. 

15. Cover and cook for 30 minutes. 


Ingredients Metric Standard Measure Instructions 

25 


Ketchup 120 g 4 oz ½ cup 16. Add ketchup and brown sugar to sauce pan with minced beef and beans 

Sugar 15 g ½ oz 1 Tbsp 

and combine well. 

17. Turn heat down and allow to simmer. 

Carrot 120 g 4 oz 1 medium 18. Wash carrot, chocho and string beans. 

Chocho 120 g 4 oz 1 small 19. Peel carrot and chocho. 

String Beans 120 g 4 oz 12 each 

20. Cut tips from both ends of string beans. 

21. On a cutting board, cut carrot and chocho into ¼ inch cubes. 

22. Cut string beans into ¼ inch pieces. 

23. Add carrot and chocho stir and allow to cook for 5 minutes. 

24. Add string beans and cover pot. 

25. Simmer for 10 mins until vegetables are tender. 

Bread Crumbs 30 g 1 oz 2 Tbsp 26. Add bread crumbs, stir and allow to cook for 2 minutes until thicken. 



Preparation note: Always keep minced beef in refrigerator during preparation except when directly working with this food item. 

Cooking Note: Carrot and string beans may be cooked separately and added to save time and retain colour. 

Service note: This meal may be served in a soup bowl with accompaniment. 



Serving size 

1/3 cup (3 oz) 


26 


DAY 3 

MASHED POTATOES 

(Staple) 


Irish potato 2400 g 5 lb 7 large 

1. Scrub and wash potatoes under running water. 


Salt 15 g ½ oz 1 Tbsp 

Milk 120 ml 4 oz ½ cup 

Margarine 60 g 2 oz 4 Tbsp 

2. Peel potatoes with vegetable peeler. 

3. Cut potatoes into halves. 

4. In a stock pot bring water and salt to boil over medium high heat. 

5. Add potato halves to boiling salted water. 

6. Allow potatoes to boil about 15 - 20 minutes or until tender (but 

not mushy). 

7. Drain in a colander. 

8. In a mixing bowl, crush cooked potato with a masher. 

9. Add margarine and milk slowly to get an even smooth texture. 


Purchasing note: One large potato weighs approximately 12 oz. 

Preparation note: If product is too dry, use a little liquid in which the potato was cooked to get a smoother texture. 



Serving size 

½ cup (4 oz) 


DAY 3 

27 


GUAVA DRINK 

(Fruit Juice) 


Guava (raw) 720 g 1 ½ lb 3 cups 


Sugar 240g 8 oz 1 cup 

Lime Juice 30 ml 1 oz 2 Tbsp 

Water 1½ L 48 oz 6 cups 

1. Scrub and wash guava under running water. 

2. Trim ends and pare any blemish from guavas. 

3. Cut guavas into thick slice ( ½ inch). 

4. Blend in water and pour into a mixing bowl. 

5. Add sugar, water and lime juice to mixing bowl and mix well 

6. Strain mixture into a jug or pitcher. 





Serving size 

½ cup (4 oz) 


DAY 4 

Thursday 

28 


FOOD GROUP 


Staple 

Vegetable 

Fruit 

MENU ITEM 

Braised Kidney 

Sliced Bananas 

Tomato and Cucumber Slices 

Fruit Punch 


Nutrient 

Amount 



Fat (g) 8.2 

Carbohydrates (g) 53. 4 





Iron (mg) 8.8 





DAY 4 

BRAISED KIDNEY 


29 



Beef Kidney 1440 g 3 lb 3 each 1. Mix water and vinegar in a small container. 




2. Sponge kidney with vinegar and water. 

3. Split kidney and remove membrane, all inner fat and hard white parts. 

4. Cut into ½ inch chunks (at least 80 pieces). 

5. Put in a bowl. 

6. Cover and store in refrigerator overnight. 

Onion 120 g 4 oz 2 small 7. Clean and wash onion, garlic, peppers, thyme, pimento and escallion 


Garlic 15 g ½ oz 5 cloves 

8. On a cutting board, finely chop onion garlic, country pepper and 

Escallion 60 g 2 oz 2 stalk escallion. 

Country pepper - - 1 sliver 

Sweet pepper 30 g 1 oz ½ small 

Thyme 5 g 1 sprig 

Pimento 2 g - 10 seeds 

9. Remove leaves from thyme. 

10. Crush pimento finely. 

Black pepper 2 g - ½ tsp 11. Add chopped seasoning, pimento, black pepper, soy sauce, paprika, 

sugar and salt to kidney combine thoroughly. 


12. Leave to marinate for at least 30 minutes. 

Paprika 7 g ¼ oz ½ Tbsp 

Brown sugar 15 g - 1 Tbsp


Salt 5 g - 1 tsp 

30 


Oil 45 ml 1 ½ oz 3 Tbsp 13. Heat oil in Dutch pot over medium heat. 

14. Add seasoned kidney to hot oil, stirring constantly. 

15. Stir until product turns brown in colour. 

16. Cover and reduce heat slightly. 

Water 240 ml 8 oz 1 cup 17. Stir occasionally (every 10 minutes) adding ¼ cup water each time. 

Breadcrumbs 90 g 3 oz 1/3 cup 19. Add breadcrumbs and stir. 

18. Allow to cook for 10 minutes after last amount of water is added or 

until kidney is tender. 

20. Allow to cook for 2 minutes. 





Serving size 

½ cup (4 oz) 


DAY 4 

SLICED BANANAS 

(Staple) 

31 



Oil 5 g - 1 tsp 1. In a stock pot, add salt, oil and water. 

Salt 

10 g 

1 / 3 oz 2 tsp 

Water 2400 mL 80 oz 10 cups 

2. Put to boil over high heat. 

Green Banana 2400 g 80 oz (5 lbs) 15 medium 3. Scrub and wash bananas under running water. 

4. Peel bananas and trim ends. 

5. Add bananas to boiling water in stock pot and reduce to medium 

heat. 

6. Cover pot and cook for approximately 20-25 minutes or until tender. 

7. Remove from heat, drain off water and set water aside. 

8. On a cutting board, slice banana diagonally into 1 inch (1 oz) slices. 

(Cut each banana in four 1 oz slices – total of 60 pieces ) 

9. Arrange banana on baking tray. 

10. Pour some of the water in which banana was cooked over banana in 

baking tray. 

11. Hold in warm oven. 

12. Serve hot. 

Purchasing Note: 1 finger medium green banana weighs approximately 5½ oz unpeeled and 4 oz when peeled. 



Serving size 



DAY 4 

32 


TOMATO AND CUCUMBER SLICES 

(Vegetable) 


Tomato 360g 12 oz 2 medium 1. Wash tomato and cucumber under running water. 

Cucumber 240 g 8 oz 2 small 

2. On the vegetable cutting board, thinly slice cucumbers (about ¼ cm) 

and tomatoes (about ½ cm thick). Approx 30 slices from each 

cucumber and 10 slices from each tomato (total of 80 slices). 

3. Arrange on a platter. 

Oil 30 ml 1oz 2 Tbsp 4. Combine oil, vinegar, honey and lime juice in blender. 


Honey 30 ml 1 oz 2 Tbsp 

Lime Juice 5 ml - 1 tsp 

5. Drizzle over cucumber and tomato on platter. 

6. Cover and refrigerate for at least 30 minutes. 


Purchasing Note: 1 medium tomato weighs about 6 oz. 1 small cucumber weighs about 4 oz. 



Serving size 

4 slices (1 oz) 

(3 cucumber & 1 tomato) 


DAY 4 

FRUIT PUNCH 

(Fruit) 

33 



Orange 720 g 24 oz 3 large 1. Scrub and wash all fruits under running water. 

Grapefruit 360 g 12 oz 2 medium 

2. Cut citrus fruits (orange and grapefruit) in halves and remove seeds. 

3. Juice oranges and grapefruit with a manual or electric juicer. 

1. Pour citrus juice into mixing bowl. 

Watermelon 240 g 8 oz ½ small slice 2. Remove pulp (red portion) of melon and cut in cubes. 

3. Remove melon seeds and discard. 

Pineapple 240 g 8 oz ¼ medium 

4. Peel pineapple and banana and discard skin. 

Ripe Banana 120 g 4 oz 1 medium 5. Dice pineapple and banana into chunks. 

6. Place diced fruits in blender. 

7. Blend banana, melon and pineapple with water. 

8. Pour into a mixing bowl. 

Water 1½ L 48 oz 6 cups 9. Add sugar and syrup to blended juice in mixing bowl. 


Syrup 60 ml 2 oz ¼ cup 

11. Strain into a pitcher/jug. 

Sugar 180 g 6 oz ¾ cup 

12. Chill for at least an hour in the refrigerator. 


Purchasing note: One medium banana weighs approximately 5 ounce unpeeled and 4 ounces peeled. 

Preparation Note: 3 large oranges yield 2 cups of Juice and 2 medium grapefruits yield 1 cup juice. 



Serving size 

½ cup (4 oz) 


DAY 5 

34 


Friday 

FOOD GROUP 

Food from Animals, Staple, 

Vegetable 

Fruit 

MENU ITEM 

Chicken Vegetable Soup 

Ripe Banana 


Nutrient 

Amount 



Fat (g) 5.7 






Iron (mg) 2.9 





DAY 5 

CHICKEN & VEGETABLE SOUP 

(Food from Animal, Vegetable, Fats & Oils) 

35 



Pimento 5 g - 25 seeds 1. Wash and clean garlic and pimento under running water. 

Garlic 30 g 1 oz 10 cloves 

2. Lightly crush garlic. 

Water 3 ½ L 120 oz 15 cups 3. In a large stock pot put water, pimento, garlic and salt to boil over 


high heat. 

Whole chicken parts 1440 g 3 lbs 1 medium 4. Lightly trim visible fat from chicken. 


Vinegar 15 ml ½ oz 1 Tbsp 

5. Mix water and vinegar in small container. 

6. Sponge chicken with vinegar and water. 

7. Cut chicken in 2 oz pieces (about 20 pieces). 

8. Add to large stock pot. 

9. Continue to cook over high heat for at least 15 minutes. 

10. Remove any scum that may form during the process. 



36 


Pumpkin 240 g 8 oz ½ large slice 11. Wash and scrub pumpkin. 

12. Peel and cube pumpkin into 1 oz slices. 

13. Add to rapidly boiling stock pot and reduce flame to medium high. 

14. Continue cooking for 15 minutes more. 

Yam 560 g 12 oz 1 medium slice 15. Peel and wash yam, cut into ½ inch cubes. 

16. Add yam cubes to boiling stock pot. 

17. Stir and allow to continue cooking. 

18. Reduce heat to medium. 

Flour 300 g 10 oz 1 ¼ cup 19. Add water to flour and salt to make stiff dough. 

Water 90 ml 3 oz 1 / 3 cup 20. Knead for 1 minute. 


21. Divide and shape dough into mini bite-size wheels (40 pieces). 

22. Add to boiling stock pot. 

23. Stir and allow to continue cooking. 

Irish Potato 240g 8 oz 1 large 24. Wash and scrub potato, chocho, turnips and carrot. 

Chocho 120 g 4 oz 1 small 25. Peel and cut potato, chocho, turnips and carrots into ½ inch cubes. 

Turnips 90 g 3 oz 1 medium 


Carrots 120 g 4 oz 1 medium 

27. Stir stock and allow to continue cooking. 

Eescallion 60g 2 oz 4 stalk 28. Wash and clean escallion and thyme. 

Thyme 10 g 1 / 3 oz 2 sprig 29. Add to boiling stock pot. 

Black Pepper 2 g - ½ tsp 30. Add black pepper, chicken noodle and margarine. 

Chicken Noodle 60 g 2 oz 1 packet 31. Stir and reduce flame to medium low. 



37 


Margarine 90 g 3oz 6 Tbsp 32. Simmer for 15-20 minutes. 

33. Stir. 



Serving Note: Remove seasonings from soup before serving. Seasonings will be easier to remove if tied in a clean muslin or cheesecloth before 

adding to stock pot. 



Serving size 

1 cup (8 oz) 


DAY 5 

38 


RIPE BANANA 

(Fruit) 


Ripe Banana 1440 g 3 lbs 10 medium 1. Separate bananas from bunch. 

2. Scrub and wash bananas under running water. 

3. Pat dry bananas with paper towel and discard 

towels. 

4. Chill for 1 hour. 

5. Cut in halves just before serving. 

6. Serve immediately. 

Purchasing Note: One medium banana weighs approximately 150 grams (5 oz) unpeeled. 



Serving size 

½ banana 


39 


Recipes For General Menus Week 2 


DAY 6 

40 


Monday 

FOOD GROUP 


Staple 

Vegetable 

Fruit 

MENU ITEM 

Meat Balls in Tomato Sauce 

Spaghetti 


Pineapple drink 


Nutrient 

Amount 



Fat (g) 10.5 





Vitamin C (mg) 16 

Iron (mg) 3.1 





DAY 6 

MEAT BALLS 

(Food from Animals) 

41 



Minced beef 840 g 28 oz 3½ cups 1. Place thawed minced beef in a bowl and keep refrigerated. 

Onion 30g 1 oz ½ small 2. Clean and wash onion, thyme, pimento and escallion. 

Escallion 30 g 1 oz 2 stalk 3. Finely chop onion and escallion. 


4. Remove leaves from thyme and discard stems. 

Thyme 5g - 1 sprig 

5. Grind pimento finely. 

Soya Sauce 30 ml 1 oz 2 Tbsp 6. In a large bowl add onion, escallion, pimento, thyme, soy sauce, 

black pepper, paprika and salt to minced beef. 


7. Toss with a fork until evenly distributed. 



Breadcrumbs 240 g 8 oz 1 cup 8. Add breadcrumbs to minced beef. 

9. Toss gently with a fork until evenly distributed. 

Eggs 120g 4 oz 2 large 10. Lightly beat eggs. 

11. Add to mixture and combine thoroughly using a fork. 

12. Form into 40 small balls (approximately ¾ oz each). 



42 


Water 180 ml 6 oz ¾ cups 13. Preheat oven at 450°F. 

Preparation Note: Place frozen minced beef in refrigerator to thaw for one day. 

Serving note: Serve meat balls with tomato sauce poured over them. 

14. Place balls on baking tray. 

15. Pour ¾ cup of water into tray. 

16. Bake for approximately 25 minutes or until balls have become 

rich brown in colour. 

17. Do not over bake. 

18. Remove balls from oven and place in a bowl. 




Serving size 

2 balls (2 oz) 


DAY 6 

TOMATO SAUCE 

(Fats & Oils) 

43 



Tomato 180 g 6 oz 2 small 1. Clean and wash tomato, onion, scallion, sweet pepper and thyme. 

Onion, 30g 1 oz ½ small 

Escallion, 15 g ½ oz 1 stalk 

Sweet pepper 30 g 1 oz 1/2 small 

Thyme 5 g - 1 sprig 

2. Chop tomato, onion, escallion and sweet pepper finely. 


Margarine 30 g 1 oz 2 Tbsp 4. Melt margarine in a sauce pan over medium high heat. 

5. Sauté onion, escallion, sweet pepper, tomato and thyme for about 1 

minute. 

Ketchup 180 ml 6 oz ¾ cup 6. Add ketchup, water, black pepper and salt. 

Black pepper 1 g ¼ tsp 



7. Stir and reduce to medium heat. 

8. Allow sauce to boil. 

9. Reduce to medium low heat. 

Sugar 30 g 1 oz 2 Tbsp 10. Dissolve cornstarch in water. 

Cornstarch 5 g 1 tsp 

11. Add sugar to cornstarch and water. 



44 


Water 15 ml ½ oz 1 Tbsp 12. Add to sauce pan and stir. 

13. Simmer for 5 minutes over medium low heat until thick. 



Serving Note: Pour tomato sauce over meat balls before serving. 



Serving size 

2 Tbsp (1 oz) 


45 


DAY 6 

SPAGHETTI 

(Staple) 


Water 3 L 96 oz 12 cups 1. In a large sauce pan, add salt to water and bring to boil over 


medium heat. 

Spaghetti 600 g 20 oz 1 ½ boxes 2. Break spaghetti into three pieces. 

3. Add spaghetti to boiling water. 



6. Rinse under running water for 10 seconds. 




Serving size 

¼ cup (2 oz) 


DAY 6 

TOSSED LETTUCE 

(Vegetable) 

46 



Water 720 ml 24 oz 3 cups 1. Mix water and salt in mixing bowl. 


Green lettuce 360 g 10 oz 1 medium head 2. Clean lettuce and toss in salted water. 

3. Rinse in clean running water and drain well. 

4. Finely shred lettuce with vegetable knife. 

5. Place in stainless steel bowl. 

Vinegar 60 ml 2 oz ¼ cup 6. Combine vinegar, sugar, lime juice and oil in 

blender. 

Sugar 30 g 1 oz 2 Tbsp 

7. Pour over lettuce leaves and toss well. 

Lime Juice 5 ml 1 tsp 

8. Cover and refrigerate for an hour. 





Serving size 

1 Tbsp (½ oz) 


DAY 6 

47 


PINEAPPLE DRINK 

(Fruit) 


Pineapple 1200 g 2 ½ lbs (40 oz) 1 medium 1. Scrub and wash pineapple. 

2. Peel and dice pineapple. 

Water 1 L 32 oz 4 cups 3. Blend pineapple with water. 


Sugar 240 g 8 oz 1 cup 5. Add sugar and stir until dissolved. 

6. Strain into pitcher or jug. 

7. Put to chill in the refrigerator for at least one hour. 

8. Hold and serve cold. 



Serving size 

½ cup (4 oz) 


DAY 7 

48 


Tuesday 

FOOD GROUP 

Food from Animals, Legumes & Fats & Oils 

Staple & vegetable 

Vegetable 

Fruit 

MENU ITEM 

Oxtail & broad beans 

Pumpkin rice 


Tamarind Drink 


Nutrient 

Energy (calories) 357. 


Fat (g) 10.7 






Iron (mg) 3.1 




Amount 


DAY 7 

OXTAIL AND BROAD BEANS 

(Food from Animal, Legumes and Fats & Oils) 

49 



Dried Beans 240 g 8 oz 1 cup 1. In a bowl, search beans and remove any shriveled bean or foreign matter. 


Water 480 ml 16 oz 2 cups 3. In a stock pot, heat water to boiling over high heat. 

4. Add beans to boiling water. 

5. Allow to boil for five minute. 

6. Turn off heat and allow to stand for 1 hour. 

Vinegar 60 ml 2 oz ¼ cup 7. Combine vinegar and water. 


Oxtail 960 g 32 oz 2 large tails 8. Trim and remove excess fat from thawed oxtail. 

9. Sponge oxtail with vinegar and water. 

10. Cut into approximately 20 pieces (1½ oz each). 

11. Set oxtail aside in a large bowl (in refrigerator). 

Garlic 15 g ½ oz 5 cloves 12. Clean and wash garlic, escallion, onion, ginger, pimento and thyme. 

Escallion 30 g 1 oz 2 stalk 13. On a cutting board, finely chop garlic, escallion and onion. 


14. Remove leaves from thyme. 

15. Crush pimento and ginger. 


Ginger 15 g ½ oz ½ small piece 


Black pepper 2 g - ½ tsp 16. Add chopped seasoning, pimento, ginger, black pepper, paprika, soy 

Paprika 7 g ¼ oz 1 Tbsp 

sauce, ketchup, browning and salt to oxtail. 

17. Toss seasoning and oxtail until evenly distributed. 




Soya Sauce 30 ml 1 oz 2 Tbsp 

Ketchup 30ml 1 oz 2 Tbsp 

Browning 5 ml - 1 tsp 

50 


Oil 30 ml 1 oz 2 Tbsp 18. Heat oil in sauce pan. 

19. Brown oxtail over medium high heat. 

20. Add browned oxtail to beans which should appear soaked after an hour. 

21. Stir once. 

22. Cover pot tightly and allow to cook over medium high heat for 1½ hours. 

23. Oxtail and beans should be tender when checked. 

24. Stir gently and reduce to medium heat. 

Cornstarch 15 g ½ oz 1 Tbsp 25. Dissolve cornstarch in water. 

Water 60 ml 2 oz ¼ cup 26. Add sugar to cornstarch and water. 

Sugar 60 ml 2 oz ¼ cup 

27. Add mixture to oxtail and bean in stock pot. 

28. Stir until evenly distributed. 

29. Simmer for 10 minutes over medium low heat until thickened. 



Pre preparation note: Pour 2 cups water to cover beans in bowl and leave in refrigerator overnight to soak. 

Cooking/ Production Note: If pressure cooker is available to cook beans; wash beans in a bowl using running water. Drain beans and place in 

pressure cooker. Use 4 cups water and bring to the boil after 15 minutes. Use remainder of water to sink peas. Bring to the boil, cover pressure 

cooker, put on weight and cook for 30 minutes. Check for tenderness. If pressure cooker is available: Sauté oxtail in pressure cooker, add 2 cups 

water and cook for 20-30 minutes. 



Serving size 

½ cup (1 piece meat, 2 Tbsp 

beans & 1 Tbsp sauce) 


DAY 7 

51 


PUMPKIN RICE 

(Staple and Vegetable) 


Rice 600g 20 oz 2 ½ cups 1. Remove any foreign object from rice. 

Water 960 g 32 oz 4 cups 

Pumpkin 240 g 8 oz ½ large 

slice 

2. Wash rice once in water in large bowl. 

3. Drain rice, cover and set aside. 

4. Remove seed and pulp from pumpkin. 

5. Scrub and wash skin of pumpkin. 

6. Peel most of skin from pumpkin. 

7. Cut pumpkin into small chunks. 

Escallion 15 g ½ oz 1 stalk 8. Clean and wash thyme, scotch bonnet pepper and escallion under 

running water. 

Scotch Bonnet Pepper 2g - 1 sliver 

9. On a cutting board, finely chop scotch bonnet pepper and escallion. 

Thyme 5g - 1 sprig 

10. Remove leaves from thyme and discard stem. 

Margarine 30 g 1 oz 2 Tbsp 11. In a stock pot over medium high heat, melt margarine. 

12. Sauté pumpkin, escallion, thyme, and pepper. 

Salt 5 g - 1 tsp 13. Add salt and water to stock pot with pumpkin. 


14. Bring to the boil over medium high heat. 



15. Add rice to stock pot, stir, and cover. 

52 


16. Boil for five minutes stir and reduce heat to medium. 

17. Cook for 20 -minutes until rice is tender and all liquid is absorbed. 

18. Use a fork to fluff rice and cover tightly. 





Serving size ½ cup (4 oz) 


DAY 7 

CUCUMBER SLICES 

(Vegetable) 

53 



Cucumber 300 g 10 oz 2 medium 1. Wash cucumber under running water. 

2. Drain cucumbers. 

3. Peel alternate strips of skin lengthwise on cucumber. 

4. Cut off both ends of the cucumber (about half inch). 

5. On a cutting board, cut cucumber into thin slices (¼ cm) 

across the width/diameter of the cucumber about ¼ cm 

(approximately 60 slices – 30 per cucumber). 

6. Arrange on a stainless steel platter. 

Vinegar 30 ml 1 oz 2 Tbsp 7. In a blender combine vinegar, sugar and oil. 

Sugar 15 g ½ oz 1 Tbsp 

Oil 15 ml ½ oz 1 Tbsp 

Purchasing Note: 1 medium cucumber is about 5½ oz. 

8. Drizzle over cucumber slices. 

9. Refrigerate for an hour. 

10. Hold and serve chilled 



Serving size 

3 slices (½ oz) 


DAY 7 

54 


TAMARIND DRINK 

(Fruit) 


Tamarind 300 g 10 oz 24 each 1. Remove all outer shell from tamarinds. 

Water 480 ml 16 oz 2 cups 2. Soak tamarinds in water for at least one hour (or overnight). 

3. Rub soaked tamarinds through strainer into a mixing bowl (or 

puree on very low speed in blender for 30 sec and strain). 

Brown Sugar 240 g 8 oz 1 cup 4. Combine puree and sugar in mixing bowl. 


5. Add water and mix well. 


7. Refrigerate for at least an hour. 




Serving size 

½ cup (4 oz) 


DAY 8 

55 


Wednesday 

FOOD GROUP 

Food from Animals, Fats & 

Oils, Staple & Vegetable 

Fruit 

MENU ITEM 

Beef Seasoned Rice 

Watermelon Drink 


Nutrient 

Amount 



Fat (g) 9.8 






Iron (mg) 2.9 





DAY 8 

56 


BEEF SEASONED RICE 

(Staple, Vegetable and Food from Animal) 


Boneless beef 720 g 1½ lbs 1. Mix water and vinegar. 



2. Sponge beef with vinegar and water. 

3. Cut into 1½” slivers. 

4. Place beef slivers in large bowl. 

Escallion 30 g 1 oz 2 stalks 5. Clean and wash garlic, pimento, thyme and escallion under 


Garlic 7 g ¼ oz 2 cloves 

6. On a cutting board, finely chop garlic and escallion. 




8. Crush pimento finely. 

Black pepper 2 g - ½ tsp 9. Season beef with herbs, black pepper, paprika, soy sauce, salt 

Paprika 14 g ½ oz 1 Tbsp 

and leave to marinate for at least ½ hour. 

Soya sauce 30ml 1 oz 2 Tbsp 


Oil 30 ml 1 oz 2 Tbsp 10. Heat oil in sauce pan over medium high heat. 

11. Stir fry seasoned meat in hot oil for two minutes. 

12. Cover and reduce to medium low heat. 

13. Allow to simmer until tender (about 15 minutes). 

Carrot 240 g 8 oz 2 medium 14. Peel and wash carrots and chocho. 


57 



Chocho 120 g 4 oz 1 small 15. Cut vegetables into ¼ inch cubes. 

16. Add carrots and chocho to meat. 

17. Stir and allow to simmer for 2 minutes. 

Rice 840g 28 oz 3 ½ cup 21. Remove any foreign object from rice. 


22. Wash rice once in water in large bowl. 

23. Drain rice. 

Water 1680 ml 56 oz 7 cups 24. Add water, ketchup, margarine, coconut milk and rice to beef. 

Ketchup 30 ml 1 oz 2 Tbsp 25. Allow to boil briskly over high heat for 5 minutes. 


Coconut Milk Powder 15 g ½ oz 1 Tbsp 

String Beans 240 g 8 oz 24 pods 26. Wash and clean string beans and sweet pepper. 

Sweet Pepper 60 g 2 oz 1 small 

Preparation Note: Place frozen beef in refrigerator to thaw one day in advance. 

27. Cut tips from string beans. 

28. Cut sweet pepper and string beans into small pieces (½ cm). 

29. Add string beans and sweet pepper to sauce pan with meat and 

rice. 

30. Stir properly to incorporate vegetable and meat and prevent 

lumping. 

31. Reduce to medium heat. 

32. Cover pot tightly and allow to steam until rice is tender and all 

water is absorbed. 

33. Use a fork to fluff rice and cover tightly. 





Serving size 

¾ cup (6 oz) 


60 

DAY 8 

WATERMELON DRINK 

(Fruit) 


Watermelon 1680 g 3½ lb 1 small or 

¼ of a large 

melon 

1. Scrub and wash the skin of the whole melon. 

2. Remove red portion (pulp) of melon and discard skin. 


4. Cut melon pulp in large chunks and place in blender. 

Water 240 ml 48 oz 7 cups 5. Blend melon with water. 

6. Pour blended mixture into mixing bowl. 

Sugar 300 g 10 oz 1 ¼ cup 7. Add sugar and lime juice to mixture in mixing bowl. 


8. Mix well until all sugar is dissolved in mixing bowl. 

9. Strain drink into pitcher/jug. 

10. Refrigerate for at least 1 hour. 




Serving size 

½ cup (4 oz)

59 


DAY 9 

Thursday 

FOOD GROUP 

Food from Animals & Fats & Oils 

Staple 

Vegetable 

Fruit 

MENU ITEM 

Brown Stewed Fish 

Yam Cubes 

Glazed Beets 

June Plum drink 


Nutrient 

Amount 



Fat (g) 13.6 




Vitamin A (RE) 93.5 


Iron (mg) 2.7 





60 


DAY 9 

BROWN STEWED FISH 



Fish fillet 1200 g 40 oz 10 medium 1. Remove skin and any small bones from fillet as necessary. 



2. Mix vinegar and water in a small container. 

3. Sponge fillet with vinegar and water. 

4. Cut fish into 2 inch squares (approximately 20 pieces - 2 oz 

each). 

Salt 7 g ¼ oz ½ Tbsp 5. Combine salt and black pepper. 


6. Sprinkle on fish toss until evenly distributed. 

Oil 120 ml 4 oz ½ cup 7. In a shallow skillet heat oil over medium heat. 

8. Shallow fry fish. 

9. Turn fish from side to side until golden brown (approximately 

3 minutes each side). 

10. Remove fish from oil and place on a platter. 

11. Cover fish and set aside. 

Onion 120 g 4 oz 2 small 12. Clean and wash onion, garlic, escallion, and thyme. 


Escallion 30 g 1 oz 2 stalk 


13. Chop onion, garlic and escallion. 

14. Remove leaves of thyme and discard stem. 

15. Sauté in oil that was used for frying fish. 


61 



Paprika 7 g - ½ Tbsp 16. Add paprika, ketchup, brown sugar, soy sauce and water to 

skillet and stir. 

Ketchup 15 ml ½ oz 1 Tbsp 

17. Add browned fish to skillet. 

Brown sugar 7 g ¼ oz ½ Tbsp 

18. Baste fish with gravy and cover. 

Water 360 ml 12 oz 1 ½ cups 

19. Allow to simmer over medium low heat for 10 minutes. 

Soya Sauce 15 ml ½ oz 1 Tbsp 

Cornstarch 5 g 1 tsp 20. Dissolve cornstarch in water. 

Water 15 ml ½ oz 1 Tbsp 

21. Pour over ingredients in skillet and baste again. 

22. Cover and allow to simmer for five minutes until gravy 

thickens. 





Preparation Note: Thaw fish in refrigerator at least one day before. 



Serving size 


2 Tbsp sauce 


62 


DAY 9 

YAM CUBES 

(Staple) 


Yam 1320g 44 oz 1 medium 1. Peel and rinse yam. 

2. Cut into ½ inch cubes (about 80 pieces). 

Water 1L 32 oz 4 cups 3. Bring water and salt to boil in a stock pot. 

Salt 7 g ¼ oz ½ Tbsp 

4. Add yam to boiling salted water. 

5. Cook for 25 minutes and check for tenderness. 

6. Drain yam cubes and place in a stainless steel bowl. 

Cheese 180 g 6 oz 1 cup 7. Grate cheese and set aside in a container. 

Margarine 15 g ½ oz 1 Tbsp 8. Add margarine and half of grated cheese. 

9. Toss so that yam, cheese and margarine mix well together. 

10. Hold warm. 

12. Serve warm. 

Purchasing note: 1 whole medium yam weighs approximately 3 lbs. 

11. Just before serving sprinkle remainder of cheese on top. 

No. of servings 


20 

Serving size 



63 


DAY 9 

GLAZED BEETS 

(Vegetable) 


Beetroot 480 g 16 oz 3 large 1. Scrub and wash beets properly. Do not trim. 

Water 480 ml 16 oz 2 cups 2. Bring water to boil in a stock pot. 

3. Add beetroots with skin. 

4. Allow beets to cook for 45 minutes or until tender. 

5. Drain and cool beetroot. 

6. Peel and dice beetroots into ¼ inch cubes. 

Margarine 15 g ½ oz 1 Tbsp 7. Heat saucepan over medium heat. 

8. Melt margarine. 

9. Add diced beetroot to melted margarine and stir. 

10. Cover and allow to simmer for 2 minutes. 

Water 120 ml 4 oz ½ cup 11. Add water and sugar to sauce pan. 

Granulated Sugar 30 g 1 oz 2 Tbsp 

12. Stir then cover. 

13. Allow to simmer for 5 minutes. 




Serving size 



DAY 9 

JUNE PLUM DRINK 

(Fruit) 


64 


June Plum 600 g 20 oz 8 large 1. Scrub and wash plums under running water. 

2. Remove stems. 

3. Peel June plums. 

4. Cut away all flesh/pulp and discard seeds. 

Ginger, crushed 15 g ½ oz ½ Tbsp 5. Scrub and wash ginger. 

6. Scrape and crush ginger. 

Water 2 L 72 oz 9 cups 7. Blend flesh/pulp of plums and ginger with water. 


Sugar 240 g 8 oz 1 cup 9. Add sugar and mix thoroughly. 


11. Refrigerate for 1 hour. 




Serving size 

½ cup (4 oz) 


65 


DAY 10 

Friday 

FOOD GROUP 


Staple 

Vegetable 

Fruit 

Menu item 

Barbeque Chicken 

Fried Bananas 

Julienne Carrots 



Nutrient 

Amount 



Fat (g) 10.5 






Iron (mg) 2.1 





66 


DAY 10 

BARBEQUE CHICKEN 



Chicken breast 1920g 4 lbs 4 Large 1. Trim skin and all visible fat from chicken. 

Water 480ml 16 oz 2 cups 


2. Wash with vinegar with about 1-pint water. 

3. Cut chicken into 2 inch chunks (20 pieces – 2 oz each). 

Onion 120 g 4 oz 2 small 4. Clean and wash onion, garlic, escallion and thyme under running 

water. 


5. On a cutting board, finely chop onion, garlic and escallion. 

Escallion, 60 g 2 oz 4 stalk 



Ginger 15 g ½ oz 1 Tbsp 7. Scrub and wash ginger. 

8. Peel and crush ginger. 

Paprika 7 g ¼ oz ½ Tbsp 9. Season chicken with herbs, paprika, black pepper, salt, soy sauce 

and brown sugar. 


10. Cover and leave to marinate in refrigerator for at least ½ hour before 

Salt 7 g ¼ oz ½ Tbsp cooking. 


Brown Sugar 7 g ¼ oz ½ Tbsp 



67 



11. Preheat oven at 400°F. 

12. Grease large baking tin with oil. 

13. Remove seasoning from chicken. 

14. Arrange chicken in single layer on baking tray. 

15. Cover baking tray with foil and place in oven. 

16. Allow to bake for about 40 minutes. 

17. Remove foil after about 40 minutes and baste chicken with dripping. 

18. Allow to bake uncovered for an additional 20 minutes or until 

chicken is golden brown in colour. 

19. Baste with drippings. 

20. Drain off drippings and save. 

Cornstarch 7 g ¼ oz ½ Tbsp 21. In a saucepan, heat dripping over medium heat. 

Water 30 ml 1 oz 2 Tbsp 22. Mix cornstarch with water and stir gently into heated dripping in 

sauce pan. 

23. Add barbecue sauce to sauce pan and continue to stir. 

Barbeque sauce 120 ml 4 oz ½ cup 

24. Simmer over medium low heat for 2 minutes. 

25. Pour barbecue mixture over chicken. 

26. Brush chicken (if necessary) to ensure sauce is evenly distributed. 

27. Return to oven for 5 minutes. 

28. Baste chicken and remove from heat. 


Preparation note: Remove chicken from freezer to refrigerator 1 day in advance to thaw. Chicken may be seasoned and put to marinate 

overnight. 

Production Note: see recipe for barbecue sauce on page 321. Commercial barbecue sauce may also be used. 

Service Note: Gravy may be served separately from chicken. 



Serving size 


2 Tbsp sauce 


DAY 10 

FRIED BANANAS 

(Staple) 


Water 720 ml 24 oz 3 cups 1. Make brine with salt and water in a bowl. 

Salt 30 g 1 oz 2 Tbsp 

68 


Green Bananas 1 ½ kg 50 oz 10 medium 2. Scrub and wash green bananas. 

3. Peel bananas and place in brine. 

4. Leave to stand for at least 20 minutes. 

Oil 180 ml 6 oz ¾ cup 5. Heat oil in a shallow frying pan over medium heat. 

6. Remove banana from brine. 

7. Pat dry bananas with paper towel and discard towels. 

8. Cut bananas across in halves. 

9. Cut each banana in two equal portions lengthwise. 

10. Line baking tray with paper towel. 

11. Place banana in frying pan and cover. 

12. After about 5 minutes turn bananas on the other side. 

13. Allow to fry for at least 3 minutes. 

14. Using a masher press bananas gently. 

15. Continue frying (turn on other sides as necessary) until banana is golden 

brown. 

16. Remove banana from oil put on lined tray. 

17. Hold in a warm oven. 


Production Note: 12 squares of paper towel needed to drain fried bananas. 



Serving size 



69 


DAY 10 

JULIENNE CARROTS 

(Vegetable) 


Carrot 600 g 1 ¼ lb 5 medium 1. Scrub and wash carrots. 

2. Peel and cut carrots into thin strips lengthwise about ¼ cm thick 

Salt 2 g 1/2 tsp 3. Bring salt and water to boil in small pot. 

Water 120 ml 4 oz ½ cup 

4. Add carrot to boiling water and allow to cook for 3-5 minutes until 

tender, but still crisp. 

5. Drain carrot. 

Margarine 30 g 1 oz 2 Tbsp 6. Add margarine to carrot and stir. 




Serving size 

2 Tbsp (1 oz) 


70 


DAY 10 

MILD GINGER BEER 

(Fruit Drink) 


Ginger root 90 g 3 oz 3 large pieces 1. Scrub and wash ginger. 

2. Peel outer layer from ginger. 

Water 2200 ml 72 oz 9 cups 3. Blend with water and pour into mixing bowl. 

Sugar 300 g 10 oz 1 ¼ cup 4. Add sugar and stir until dissolved. 

Lime 60 g 2 oz 4 small 5. Wash and scrub limes under running water. 

6. Squeeze limes manually. 

7. Add lime juice to mixing bowl and stir. 

8. Strain with very fine strainer into a jug/pitcher. 

9. Refrigerate for 1 hour. 


Purchasing/Production Note: 4 Tbsp ginger powder may be used instead of ginger root. 4 small limes yield 2 Tbsp of juice. 



Serving size 

½ cup (4 oz) 


71 




72 


FOOD GROUP 

DAY 11 

Monday 

MENU ITEM 


Sautéed Liver 

Staple 

Mashed Banana 

Vegetable 

Steamed Carrot and Chocho 

Fruit 

Cherry Drink 


Nutrient 

Amount 



Fat (g) 9.7 






Iron (mg) 5.9 





73 


DAY 11 

SAUTÉED LIVER 



Liver 1200 g 2½lb 2 large 1. Mix water and vinegar in a small container. 

Vinegar 45 ml 1½ oz 3 Tbsp 


2. Sponge liver with water and vinegar. 

3. Strip and clean liver and cut into ½ inch slivers (80 pieces – ½ oz each). 

4. Leave in refrigerator overnight. 

Onion 120 g 4 oz 2 small 5. Wash and clean, onion, garlic, escallion, pimento, sweet pepper and 

thyme. 

Garlic 15 g 1/2 oz 5 cloves 

6. On a cutting board, finely chop onion, garlic, escallion, sweet pepper. 







Paprika 7 g ¼ oz ½ Tbsp 9. Combine all herbs, seasonings and skimmed milk powder with liver in a 


stainless steel bowl 15 minutes before cooking time. 

Soy sauce 45 ml 1 ½ oz 3 Tbsp 

Brown sugar 30 g 1 oz 2 Tbsp 



74 



Skim milk powder 60 g 2 oz 4 Tbsp 

Oil 75 ml 2 ½ oz 5 Tbsp 10. Heat oil in sauce pan over medium high. 

11. Sauté seasoned liver for three minutes. 

12. Cover pan and reduce to medium heat. 

13. Cook for 15 - 20 minutes stirring occasionally (every 5 minutes). 

Ketchup 45 ml 1 ½ oz 3 Tbsp 14. Add ketchup and breadcrumbs. 

Breadcrumbs 45 g 1 ½ oz 3 Tbsp 

15. Stir and remove from heat. 

16. Hold and serve while hot. 

Preparation note: Remove liver from freezer the evening before preparation and place in the coldest area of the refrigerator. Do not thaw one 

day in advance. 



Serving size 


2 Tbsp Sauce 


75 


DAY 11 

MASHED BANANAS 

(Staple) 


Green bananas 1½ kg 50 oz 10 medium 1. Scrub and wash bananas under running water. 

2. Peel bananas under running water. 

Water 1200 ml 40 oz 5 cups 3. Add salt to water in stock pot and bring to boil over high 

Salt 10 g 1 

/ 3 oz 2 tsp 

heat. 

4. Add peeled banana to boiling salted water and reduce heat to 

medium high. 


6. Drain bananas. 

7. Place drained bananas in a stainless steel bowl. 

Margarine 60 g 2 oz 4 Tbsp 8. Crush banana while hot. 

Skim Milk Powder 60 g 2 oz 4 Tbsp 

9. Add milk and margarine alternately while crushing bananas. 


Purchasing Note: 20 unpeeled medium bananas weigh approximately 70 oz and yield approximately 50 oz peeled bananas. 



Serving size 

1 / 3 cup (app 3 oz) 


76 


DAY 11 

STEAMED CARROT AND CHOCHO 

(Vegetable) 


Carrot 360 g 12 oz 3 medium 1. Wash and clean carrots and chocho. 

Chocho 540 g 18 oz 3 medium 2. Peel carrots and chocho. 

3. Dice carrots and chocho into ½ cm cubes. 

Water 120 ml 4 oz ½ cup 4. In a stock pot, bring salt and water to boil over medium high heat. 

Salt 2 g - ¼ tsp 5. Add carrot to boiling water and cover tightly. 


7. Add chocho and reduce to medium low heat. 

8. Cover and continue cooking for another 5 minutes. 

9. Stir and cook uncovered for 2 minutes more. 

10. Drain vegetables. 

Margarine 15 g ½ oz 1 Tbsp 11. Add margarine and stir. 




Serving size 

3 Tbsp (1½ oz) 


77 


DAY 11 

CHERRY DRINK 

(Fruit) 


Cherry 1200 ml 40 oz 5 cups 1. Remove stem from cherries. 

2. Wash cherries under running water. 

Water 960 ml 32 oz 4 cup 3. Blend cherries in water. 

4. Strain into a mixing bowl. 

5. Discard pulp. 

Sugar, granulated 240 g 8 oz 1 cup 6. Add sugar and water to juice in mixing bowl. 

Water 1200 ml 40 oz 5 cups 7. Mix thoroughly until sugar dissolves. 





Serving size 

½ cup (4 oz) 


78 


DAY 12 

Tuesday 

FOOD GROUP 

Food from Animals, 

Legumes, Staple, 

Vegetable, Fats & Oils 

Fruit 

MENU ITEM 

Red Peas Soup 

Ripe Banana 


Nutrient 

Amount 



Fat (g) 6.0 






Iron (mg) 5.0 





79 


DAY 12 

RED PEAS SOUP 

(Food from Animals, Legumes, Staple, Vegetable) 


Red kidney 

beans 

360 g 12 oz 1½ cups 1. In a bowl, search beans and remove any shriveled bean or foreign matter. 


Water 1 L 32 oz 4 cups 3. In a large stock pot, heat water to boiling over high heat. 




Salt beef 240 g 8 oz 7. Wash salted beef under running water. 

8. Trim salt beef and cut into ½ inch cubes. 

9. Add to pot with soaked beans. 

Vinegar 5 ml - 1 tsp 10. Mix vinegar and water in a small bowl. 


Stew Beef 480 g 16 oz 

11. Sponge fresh beef with vinegar and water mixture. 

12. Trim fresh beef. 

13. Cut fresh beef into ½ inch cubes. 

14. Add meat to beans in large stock pot. 


80 



Water 3 L 96 oz 12 cups 15. Pour water on beans and meat in large stock pot. 

16. Turn heat to high. 

17. Cover and bring to boil. 

18. Remove any scum as it appears. 

Ginger 45 g 1½ oz 3 pieces 19. Wash and peel ginger. 

Garlic 15 g ½ oz 5 cloves 20. Crush ginger and add to stock pot. 


21. Clean and wash garlic. 

22. Crush garlic and put in stock pot. 

23. Add pimento to stock pot. 

24. Bring ingredients in stock pot to the boil over medium high heat. 

25. Remove any scum that may appear. 

26. Boil for approximately 1½ hours until beans and beef are tender. 

Yam 480 g 1 lb 1 large slice 27. Peel and wash coco and yam. 

Coco 240 g ½ lb 2 medium 28. Dice coco and yam into 1 cm cubes. 


30. Stir and reduce heat to medium high. 

Carrot 240 g ½ lb 2 medium 31. Scrub and wash carrots, turnip, beet, sweet and white potatoes. 

Turnip 120 4 oz 1 large 32. Peel carrots, turnip, beet, sweet and white potatoes. 

Beet 90 3 oz 1 large 

33. Dice carrots and potatoes into 1 cm cubes. 

34. Dice turnip and beet into ½ cm cubes. 

White Potato 240 g ½ lb 1 medium 

35. Add vegetables to pot and stir. 

Sweet Potato 240 g ½ lb 1 small 

36. Cover and allow to cook for 35 minutes. 

Flour 240 g 8 oz 1 cup 37. Add water to flour and combine with a fork. 



Water 90 3 oz 1/3 cup 38. Knead into stiff dough (for about 1 minute). 

39. Portion into 20 pieces. 

40. Shape each piece into long strip (spinners). 

41. Add to pot and stir. 

81 


42. Reduce to medium heat and continue cooking. 

Escallion 60 g 2 oz 4 stalk 43. Wash and clean scallion. 


44. Wash thyme. 

Black pepper 2 g - ½ tsp 45. Add escallion, thyme, black pepper, salt, margarine and sugar to pot. 

Brown sugar 5 g - 1 tsp 


Margarine 60 oz 2 oz 4 Tbsp 

46. Stir. 

47. Cover and allow to simmer for 15 minutes over medium low heat. 



Cooking Note: - Seasonings such as garlic, pimento, thyme, and escallion, may be tied up in cheesecloth in order to prevent unwanted pieces of 

seasoning being served in the soup. 

Preparation Note: Beans and meat may be prepared a day in advance and held in refrigerator (method steps 1-26). Remove from refrigerator and 

place immediately over medium heat. Allow to boil rapidly for 2 minutes before continuing with recipes at method step # 27. 



Serving size 1 cup (8 oz ) 


82 


DAY 12 

RIPE BANANA 

(Fruit) 


Ripe Banana 1440 g 3lbs 10 medium 1. Separate bananas from bunch. 


3. Pat dry. 




Purchasing Note: One medium banana weighs approximately 150 grams (5 oz). 



Serving size 

½ banana each 


83 


DAY 13 

Wednesday 

FOOD GROUP(s) 


Staple 

Vegetable 

Fruit 

MENU ITEM 

Escoveitched Fish 

Festival 

Steamed Callaloo 

Grapefruit drink 


Nutrient 

Amount 



Fat (g) 15.5 






Iron (mg) 3.2 





84 


DAY 13 

ESCOVEITCHED FISH 

(Food from Animal, Vegetable) 


Fish Fillet 1200 g 40 oz 10 medium 1. Do minimal cleaning of fish and remove any bones. 



2. Mix water and vinegar in small container. 

3. Sponge fish with vinegar and water. 

4. Cut fillet into 2 inch squares (20 pieces - 2 oz each). 

Black pepper 2 g - ½ tsp 5. Combine salt and black pepper. 

Salt 5 g 1 tsp 

6. Toss fish with salt and black pepper until evenly distributed. 

Oil 120 ml 4 oz ½ cup 7. In frying pan, heat oil over medium high heat. 

Carrot, 90 g 3 oz 1 small 11. Wash and peel carrots. 

Pimento 2 g 10 seeds 

8. Place fish in single layers in hot oil and fry fish on one side 

for 2 minutes. 

9. Turn on other side and continue frying for 2-3 minutes, until 

golden brown. 

10. Remove from oil and place in stainless steel bowl. 

12. Cut carrot into slender strips (¼ inch by 2½inch). 

13. Wash pimento. 

Vinegar 120 ml 4 oz ½ cup 14. Add pimento, carrot, vinegar, water, salt, and sugar to 


saucepan with oil from frying. 



85 


Salt pinch 15. Simmer over medium heat for about 2 minutes. 

Sweet Pepper 60 g 2 oz ½ small 16. Wash and clean onion and sweet pepper. 

Onion, 60 g 2 oz 1 small 

17. Cut sweet pepper strips lengthwise (¼ cm thick). 

18. Cut onions into thin rings. 

Granulated sugar 15 g ½ oz 1 Tbsp 19. Add sweet pepper, onion and sugar to sauce pan. 

20. Simmer for another 2 minutes. 

21. Pour over fried fish. 

22. Allow to soak for 15 minutes. 

23. Keep escovietched fish warm in an oven. 




Preparation Note: Remove fish from freezer and place in refrigerator one day in advance to thaw. 

No. of servings 

Serving size 


20 

1 piece fish with 

2 Tbsp dressing (3 oz) 


86 


DAY 13 

FESTIVAL 

(Staple) 


Flour 300 g 10 oz 1 ¼ cup 1. In a stainless steel bowl sift flour, baking powder, salt and cornmeal. 

Baking powder 15 g ½ oz 1 Tbsp 


Cornmeal 120 g 4 oz ½ cup 

Granulated sugar 60 g 2 oz ¼ cup 2. Add sugar to sifted mixture 

3. Toss mixture with a fork to distribute evenly. 

Water 120 ml 4 oz ½ cup 4. Add water to make soft manageable dough. 

5. Knead dough gently for 30 seconds. 

6. Portion into 20 - 1 oz pieces. 

7. Break each portion in two equal pieces and shape into 40 long 

narrow strips (½ inch by 1½). 

Oil 240 ml 8 oz 1 cup 8. Heat oil in frying pan over medium heat. 

9. Place dough in hot oil to fry. 

10. Fry for 3-5 minutes turning as necessary until golden brown. 


12. Place fried festivals in single layer on lined tray. 

13. Hold festival in warm oven and serve hot. 

Production Note: Use 6 squares kitchen paper 



Serving size 

2 (1 oz) 


87 


DAY 13 

STEAMED CALLALOO 

(Vegetable) 


Water 480 ml 16 oz 2 cups 1. In a large stainless steel bowl mix salt and water. 

Salt 10 g 1/3 oz 2 tsp 

Callaloo 720 g 1½ lb 2 bundles 2. Toss callaloo vigorously in salted water. 

3. Rinse under clean running water. 

4. Drain well. 

5. Strip outer layer of stalks. 

6. Cut callaloo across finely (¼ cm). 

Onion 60 g 2 oz 1 small 7. Wash and clean onion, garlic and thyme. 

Thyme 5 g - 1 sprig 8. Finely chop onion and garlic. 



Margarine 30 g 1 oz 2 Tbsp 10. Melt margarine in deep skillet over medium heat. 

11. Sauté onion and garlic for 30 seconds. 

Black pepper 2 g - 1/2 tsp 12. Add callaloo, black pepper, salt and thyme. 


88 



Salt 1 g - ¼ tsp 13. Stir well. 

14. Cover pot and leave to cook over medium low heat for about 15 

minutes. 

15. Uncover pot and continue cooking for 5 minutes. 


17. Hold and serve while still hot. 



Serving size 

2 Tbsp (1 oz) 


89 


DAY 13 

GRAPEFRUIT DRINK 

(Fruit) 

Ingredient 

Metric 

Standard Measure 

Method 

Grapefruit 1800 g 60 oz 6 medium 1. Scrub and wash grapefruits under running water. 

2. Cut into halves. 

3. Juice grapefruit using a manual or electric juicer. 

4. Pour juice into mixing bowl. 

Sugar 480 g 16 oz 2 cup 5. Add sugar and water to mixing bowl and stir until dissolved. 


6. Strain drink into jug or pitcher. 

7. Chill in freezer for 30 minutes. 


Preparation note: Do not prepare this drink overnight. 

Serving note: Serve within one (1) hour. Do not hold and serve for longer than one hour. 



Serving size 

½ cup (4 oz) 


90 


DAY 14 

Thursday 

FOOD GROUP 


Staple 

Vegetable 

Fruit 

MENU ITEM 

Curried Chicken 

Steamed Rice 




Nutrient 

Amount 



Fat (g) 10.6 






Iron (mg) 3.3 





91 


DAY 14 

CURRIED CHICKEN 



Whole chicken parts 1440 g 3 lb 1 medium 1. Trim all visible fat and skin from chicken. 

Water 240 ml 8 oz 1 cup 2. Mix water and vinegar in small container. 



4. Cut chicken into 1 inch chunks (50-1 oz pieces). 

5. Put in a stainless steel bowl. 

Onion 60 g 2 oz 1 small 6. Clean and wash onion, escallion, thyme and scotch bonnet pepper. 

Escallion 15 g ½ oz 1 stalk 


Scotch bonnet pepper 1 g - 1 sliver 

7. On a cutting board, chop onion, escallion, thyme and scotch bonnet 

pepper. 

Black pepper 1g - ¼ tsp 8. Season chicken with onion, escallion, thyme, scotch bonnet pepper, 

Salt 

10 g 

1 / 3 oz 2 tsp 

black pepper and salt. 

9. Leave to marinate in refrigerator for at least 1/2 hour before cooking. 

Garlic 15 g ½ oz 5 cloves 10. Clean and wash garlic. 

11. Finely chop garlic. 

Oil 30 ml 1oz 2 Tbsp 12. In a sauce pan, heat oil, over medium heat. 


92 



Curry powder 45 g 1 ½ oz 3 Tbsp 13. Add curry powder and garlic. 


15. Stir curry powder and garlic until oil froths (about 5 minutes). 

16. Increase to medium heat and add seasoned chicken. 

17. Stir to distribute curry evenly. 

18. Cover and allow to cook slowly over medium low heat. 

19. Cook for 45 minutes - 1 hour. Do not stir too often. 

20. Remover from heat. 


Preparation Note: Place chicken in refrigerator to thaw a day in advance. Leave seasoned chicken to marinate overnight in refrigerator. 

Serving Note: Serve 2 oz chicken and ½ oz gravy. 



Serving size 

¼ cup 

(2 pieces & 1 Tbsp sauce) 


93 


DAY 14 

STEAMED RICE 

(Staple) 











absorbed. 







Serving size 

1 / 3 cup 


94 


DAY 14 


(Vegetables) 


Carrot 240 g 8 oz 2 medium 1. Scrub and wash carrot and turnip under running water. 

Turnip 60 g 2 oz 1 small 2. Peel carrot and turnip. 

3. Cut carrots and turnips into small (½ cm) cubes. 

String Beans 120 g 4 oz 12 each 4. Wash string beans. 

5. Cut off bottom and top of string beans. 

6. Cut string beans in small (1 cm) pieces. 

Water 120 ml 4 oz ½ cup 7. Put water and salt to boil in sauce pan over medium heat. 

Salt 2 g - ½ tsp 8. Place carrots and turnip in pot and reduce to medium low heat. 

9. Cover sauce pan tightly. 

10. Cook for approximately 2 minutes. 

11. Add strings beans and stir once. 

12. Uncover pot and cook for another 2 - 3 minutes. 

13. Reduce heat to low, and cook for 5 minutes. 


15. Drain off any excess water. 

16. Put vegetables in a bowl. 


95 



Margarine 15 g ½ oz 1 Tbsp 17. Add margarine to vegetables. 

18. Toss gently until margarine melts. 




Serving size 

2 Tbsp (1 oz) 


DAY 14 

LIGHT FRUIT PUNCH 

(Fruit) 


Orange 1440 g 48 oz 6 large 1. Scrub and wash citrus fruits. 

Grapefruit 360 g 12 oz 2 medium 

Watermelon 480g 1 lb 


2. Cut citrus fruits in halves. 

3. Juice citrus using a manual or electric juicer. 

4. Pour juice into a mixing bowl. 

96 


1 / 8 medium 5. Remove pulp (pink portion) from watermelon. 

6. Cut melon into large chunks. 

7. Remove and discard seeds. 

8. Blend water melon with water. 

9. Pour blended melon into mixing bowl with citrus juice. 

Sugar 240 g 8 oz 1 cup 10. Add sugar to blended melon, orange and grapefruit juice and stir until 

thoroughly mixed. 

11. Strain into a jug/pitcher. 



Purchasing Note: 1 large orange weighs about 8 oz. 

Preparation note: 6 large oranges yield 4 cup juice. 2 medium grapefruits 1 cup juice 

Serving Note: Do not prepare this beverage overnight. Hold and serve within an hour. Do not hold and serve for longer than one hour. 



Serving size 

½ cup (4 oz) 


97 


DAY 15 

Friday 

FOOD GROUP 


Staple 

Vegetable 

Fruit 

MENU ITEM 

Beef Croquettes in Tomato Sauce 

Mashed Potato 

Pumpkin Squares 

Limeade 


Nutrient 

Amount 



Fat (g) 10.3 






Iron (mg) 3.4 





98 


DAY 15 

BEEF CROQUETTES 



Minced beef 1200 g 40 oz 5 cups 1. Place thawed minced beef in a large bowl and keep refrigerated. 

Onion 60g 2 oz 1 small 2. Clean, and wash escallion, and onion. 


3. Finely chop escallion, and onion. 

Thyme 5 g - 1 sprig 4. Wash thyme and pimento. 


5. Remove leaves and discard stalk of thyme. 


Soy Sauce 30 ml 1 oz 2 Tbsp 7. Remove minced beef from refrigerator and add all seasoning onion, 


escallion, thyme, pimento, soy sauce, black pepper, paprika and salt. 



Breadcrumbs 360 g 12 oz 1½ cup 8. Loosen breadcrumbs with a fork. 

9. Add to minced beef. 

10. Toss gently with a fork to distribute evenly with minced beef. 

Eggs 180 g 6 oz 3 Large 11. Lightly beat eggs. 

12. Add to minced beef mixture. 

13. Use a fork to combine all ingredients into a soft dough. 

14. Form mixture into 40 lengthwise shapes about 3” long (approximately 1 

oz each). 


99 



Oil 30 ml 1 oz 2 Tbsp 15. Preheat oven at 450°F. 

16. Grease baking tray with oil. 

Eggs 120 g 4 oz 2 medium 17. Combine eggs and milk in a separate bowl and whisk well. 

Milk 60 ml 2 oz ¼ cup 

Bread crumbs 240 g 8 oz 1 cup 18. Pour bread crumbs into another dry bowl and separate with a fork 

breaking up lumps. 

19. Dip shapes into milk and egg mixture. 

20. Shake off excess liquid. 

21. Roll shapes into bread crumbs. 

22. Shake off excess bread crumbs. 

23. Place on greased baking tray in single layer. 

24. Bake for approximately 25 minutes or until shapes have become rich 

brown in colour. Do not over-bake. 

25. Remove from oven. 


Preparation Notes: Place minced beef in refrigerator to thaw a day in advance. Keep minced beef refrigerated except when directly working with 

this meat. 

Holding Note: Place croquettes in a saucepan with tomato sauce poured over them. 



Serving size 

2 croquettes 

(2 oz) 


100 


DAY 15 

TOMATO SAUCE 

(Fats & Oils) 


Tomato 180 g 6 oz 2 small 16. Clean and wash tomato, onion, escallion, sweet pepper and thyme. 

Onion, 30 g 1 oz ½ small 17. Chop tomato, onion, escallion and sweet pepper finely. 





Oil 30 ml 1 oz 2 Tbsp 19. Heat oil in a sauce pan over medium high heat. 

20. Sauté onion, escallion, sweet pepper, tomato and thyme for 1 minute. 

Ketchup 120 ml 4 oz ½ cup 21. Add ketchup, water, black pepper and salt stir. 

Black pepper 2 g ½ tsp 22. Reduce to medium heat. 






Cornstarch 7 g ¼ oz ½ Tbsp 26. Add sugar to cornstarch and water. 


101 



Water 30 ml 1 oz 2 Tbsp 27. Add to sauce pan. 

28. Simmer for 5 minutes over medium low heat until sauce thickens. 



Serving Note: Pour sauce over croquettes in saucepan and serve. 



Serving size 

2 Tbsp (1 oz) 


102 


DAY 15 

MASHED POTATOES 

(Staple) 


Irish potato 2400 g 80 oz 7 large 

11. Scrub and wash potatoes under running water. 



Milk 120 ml 4 oz ½ cup 


12. Peel potatoes with vegetable peeper. 

13. Cut potatoes into halves. 

14. In a stock pot bring water and salt to boil over medium high heat. 

15. Add potato halves to boiling salted water. 

16. Allow potatoes to boil for about 15 - 20 minutes or until tender 

(but not mushy). 


18. In a mixing bowl, crush cooked potato with a masher. 

19. Add margarine and milk slowly to get an even smooth texture. 


Purchasing note: One large potato weighs approximately 12 oz. 

Preparation note: If product is too dry, use a little of the liquid in which the potato was cooked to get a smoother texture. 



Serving size 

½ cup (4 oz) 


103 


DAY 15 

PUMPKIN SQUARES 

(Vegetable) 


Pumpkin 720 g 24 oz 1 ½ large slice 

1. Scrub and wash pumpkin skin under running water. 


3. Cut in approximately 1 inch squares approximately 20 pieces (1 oz each). 

4. Pack in saucepan or pot with skin portion down. 




6. Place sauce pan to cook over medium heat. 






Serving size 

1 piece 


104 


DAY 15 

LIMEADE 

(Fruit) 


Limes 450 g 15 oz 10 medium 












Production Notes: 10 medium (1½ ounce) limes yield about ½ cup (4 oz) of juice. 



Serving size 

½ cup (4 oz) 


105 




FOOD GROUP 

Food from Animal, 

Legumes, Fats & Oils 

Staple 

Vegetable 

Fruit 

Nutrient 

DAY 16 

Monday 




Fat (g) 4.8 






Iron (mg) 4.7 




106 


MENU ITEM 

Red Peas Stew 

Steamed Rice 

Tomato slices 

Orange Drink 

Amount 


107 


DAY 16 

RED PEAS STEW 

(Legume, Food from Animal, Fats & Oils) 


Red kidney beans 360 g 12 oz 1½ cups 1. In a bowl, search beans and remove shriveled beans and any 

foreign matter. 

2. Wash under running water. 

Water 1 L 32 oz 4 cups 3. Bring water in a sauce pan to boil over high heat. 


5. Allow beans to boil vigorously for five minutes. 

6. Turn off heat. 

7. Allow to stand for 1 hour. 

Salt beef 240 g 8 oz 8. Wash salted beef under running water. 

9. Trim salt beef and cut into ½ cm thick, short strips. 

10. Add to pot with soaked beans. 

Vinegar 5 ml - 1 tsp 11. Mix water and vinegar in a small container. 

Water 120 ml 4 oz ½ cup 12. Sponge fresh beef with water and vinegar. 

Stew Beef 480 g 16 oz 

13. Trim fresh beef and cut into ½ cm thick, short strips. 

14. Add beef to soaked beans. 


16. Crush garlic. 

Ginger 45 g 1½ oz 3 pieces 17. Scrub and wash ginger. 

18. Peel ginger. 

19. Crush ginger. 



108 


Pimento 2 g 10 seeds 20. Add salt and fresh beef, pimento, garlic and ginger to beans. 

21. Cook over medium heat slowly. 

22. Cook for approximately 1½ hour until beans and meat are 

tender. 

Flour 240 g 8 oz 1 cup 23. Add water to flour and combine with a fork. 

Water 90 ml 3 oz 1/3 cup 24. Knead into stiff dough. 

25. Portion into 60 small pieces. 

26. Shape each piece into strips (spinners). 

27. Add to pot. 

28. Cook for an additional 15 minutes. 

Onion 60 g 2 oz 1 small 29. Clean and wash onion, escallion and thyme. 

Escallion 45 g 1½ oz 3 stalks 30. Slice onion and add to pot with escalion, thyme, salt, black 

pepper and pepper. 


31. Reduce heat to medium low and allow to simmer until 


thickened. 

Black pepper 2 g - ½ tsp 32. Remove from heat. 

Scotch bonnet pepper 1 g - 1 sliver 33. Hold and serve hot. 

Preparation Note: Beans may be covered with cold water, soaked overnight, drained then prepared from method step #8. 



Serving size 

¼ cup (2 oz) 


109 


DAY 16 

STEAMED RICE 

(Staple) 











absorbed. 







Serving size 

1 / 3 cup 


110 


DAY 16 

TOMATO SLICES 

(Vegetable) 


Tomato 720 g 1 ½ lb 4 medium 1. Wash tomatoes under running water and remove stem. 

2. Cut tomato into slices about ¼ cm thick. (40 slices – 1 

tomato into 10 slices). 

3. Arrange on stainless steel tray. 

Vinegar 30 ml 1 oz 2 Tbsp 4. Combine vinegar, sugar, oil and lime juice in blender. 




5. Drizzle over tomato. 

6. Refrigerate for 30 minutes. 


Purchasing Note: 1 medium tomato weighs about 6 oz. 



Serving size 



111 


DAY 16 

ORANGE DRINK 

(Fruit) 


Orange 1440 g 48 oz 8 medium 9. Scrub and wash oranges under running water. 


11. Juice oranges using manual or electric juicer and pour into 

mixing bowl. 




14. Strain using a fine strainer into a jug/pitcher. 







Serving size 

½ cup (4 oz) 


112 


FOOD GROUP 

DAY 17 

Tuesday 

MENU ITEM 

Food from Animals 

Baked Chicken 

Staple & Fats & Oils Macaroni in Tomato Sauce 

Vegetable 

Cabbage and Carrot Salad 

Fruit 

Pawpaw Drink 


Nutrient 

Amount 



Fat (g) 11.5 






Iron (mg) 2.9 





113 


DAY 17 

BAKED CHICKEN 



Chicken Legs 

(thigh & drumstick) 

2640 g 5lbs ½ oz 7 large (or 

10 small) 

quarters 

1. Trim skin and all visible fat from chicken. 

Water 480 ml 16 oz 2 cups 2. Mix water and vinegar in a small container. 

Vinegar 60 ml 2 oz 1/4 cup 


4. Separate drumsticks from thighs and cut thighs into two pieces (if 

small quarters are used, only separate drumstick from the thigh). 

Onion, 120 g 4 oz 2 small 5. Clean and wash onion, garlic, escallion, thyme and scotch bonnet 

pepper. 

Garlic, 15 g 1/ oz 5 cloves 

6. Finely chop onion, garlic, escallion and scotch bonnet pepper. 


7. Remove the leaves from thyme and discard the stem. 


Scotch bonnet pepper 1 g 1/3 pepper 

Paprika 7 g ¼ oz ½ Tbsp 8. Season chicken with onion, garlic, escallion, thyme, scotch 

bonnet, paprika, black pepper, salt, soy sauce and brown sugar. 

Black pepper 2 g ½ tsp 

9. Leave to marinate in refrigerator for at least 1/2 hour before 


cooking time. 

Soy sauce 30 ml 1 oz 2 Tbsp 


114 




Oil 60 g 2 oz ¼ cup 10. Preheat oven to 400°F. 


12. Remove seasoning from chicken. 

13. Arrange seasoned chicken in single layer on tray. 

14. Cover with foil. 

15. Place in oven and bake for 40 minutes. 

16. Remove foil and baste with dripping. 

17. Continue baking for another 20 minutes uncovered. 

Ketchup 30 g 1 oz 2 Tbsp 18. Drain dripping from baking tray into a sauce pan. 


19. Add ketchup and water and bring to a boil. 

Corn starch 7 g ¼ oz 1 Tbsp 20. Dissolve cornstarch in water. 


21. Add to sauce pan. 

22. Stir until gravy thickens. 

23. Hold and serve hot over baked chicken. 

Preparation Note: Place chicken in refrigerator to thaw at least a day before use. Leave seasoned chicken to marinate overnight in refrigerator, or 

for at least ½ hour before cooking time. 



Serving size 



115 


DAY 17 

MACARONI 

(Staple) 


Water 1L 32 oz 4 cups 1. Bring salt and water to the boil over medium heat. 


Macaroni 600 g 20 oz 1 ½ box 2. Add macaroni to boiling water. 

3. Cook for 10-15 minutes or until tender. 


5. Drain using a colander. 

6. Run under water to separate shells. 

7. Pour into a stainless steel mixing bowl. 




Serving size 

1 / 3 cup (3 oz) 


116 


DAY 17 

TOMATO SAUCE 

(Fats & Oils) 



Onion, 30 g 1 oz ½ small 




32. Chop tomato, onion, escallion and sweet pepper finely. 



35. Sauté onion, escallion, sweet pepper, tomato and thyme for about 1 

minute. 









Cornstarch 7 g ¼ oz ½ Tbsp 

41. Add sugar to cornstarch and water. 


117 







Serving Note: Pour sauce over macaroni in mixing bowl. Toss and serve. 



Serving size 

2 Tbsp (1 oz) 


118 


DAY 17 

CABBAGE & CARROT SALAD 

(Vegetable) 


Cabbage 360 g ¾ lb 1 small 1. Clean and wash cabbage and carrot. 

Carrot 360 g ¾ lb 3 medium 2. Discard discoloured outer leaves of cabbage. 

3. Peel carrot. 

4. Shred cabbage and carrot in very fine strips approx 1mm by 3 cm. 

Vinegar 30 ml 1oz 2 Tbsp 5. Combine vinegar, salt, sugar and oil. 

Salt 2 g - ½ tsp 6. Pour vinegar mixture over cabbage and carrot. 


7. Toss lightly. 


8. Cover and refrigerate. 




Serving size 

2 Tbsp (1 oz) 


119 


DAY 17 

PAWPAW DRINK 

(Fruit) 


Pawpaw 480 g 16 oz 3 small 1. Scrub and wash pawpaw. 

2. Peel papaw and cut in halves. 

3. Remove and discard seed from pawpaw. 

4. cut pulp/pawpaw into large chunks and place in blender. 

Water 720 ml 24 oz 3 cups 5. Blend pulp and water until smooth. 

Sugar 240 g 8 oz 1 cup 6. Combine sugar and water until all sugar is dissolved in mixing bowl. 

Water 1440 48 oz 6 cups 

Lime Juice 30 ml 1 oz 2 Tbsp 7. Add lime juice to sweetened water in bowl and stir. 

8. Add pawpaw juice to the mixing bowl and stir. 

9. Strain beverage into a pitcher/jug. 





Serving size 

½ cup (4 oz) 


120 


DAY 18 

Wednesday 

FOOD GROUP 


Staple 

Vegetable 

Fruit 

MENU ITEM 

Fish Balls in Gravy 

Fried Plantain 

Lettuce and Tomato Salad 



Nutrient 

Amount 



Fat (g) 9.0 






Iron (mg) 2.6 





121 


DAY 18 

FISH BALLS 



Fish Fillet 1200 g 40 oz 10 medium 1. Clean fillet minimally and remove any fine bones. 

Water 240 ml 8 oz 1 cup 2. Mix water and vinegar in small container. 

Vinegar 60ml 2 oz ¼ cup 

3. Sponge fillet with vinegar and water. 

Water 480 ml 16 oz 2 cups 4. Place fish and water in a sauce pan over medium heat. 

5. Cover and steam fish for 15 minutes or until cooked. 

6. Remove fish from liquid and place in a mixing bowl. 

7. Set liquid aside and save. 

8. Use a fork to flake fish finely. 

Onion 60 g 2 oz 2 small 9. Clean and wash pimento, thyme, onion and escallion. 

Escallion 30 g 1 oz 2 stalk 10. Finely chop onion and escallion. 





Soy Sauce 30 ml 1 oz 2 Tbsp 13. Add pimento, thyme, onion, escallion, soy sauce, black pepper, paprika 

and salt to flaked fish in mixing bowl. 

Black pepper 1 g - ¼ tsp 

14. Toss gently until all ingredients are evenly distributed. 




122 



Breadcrumbs 240 g 8 oz 1 cup 15. Add breadcrumbs to mixture and toss lightly. 

Eggs 180 g 6 oz 3 Large 16. Lightly beat eggs. 

Oil 30 ml 1 oz 2 Tbsp 19. Preheat oven to 350 o F. 

17. Add to mixture and combine thoroughly until the mixture comes 

together like a dough. 

18. Form into small balls approximately 60 balls (1 oz each). 


21. Place balls on tray in single layer. 

22. Bake in oven for 25 minutes or until balls have become rich brown in 

colour. 

23. Do not over bake. 

24. Remove balls from oven and place in a bowl. 

Preparation note: Remove fish from freezer to refrigerator to thaw a day in advance. Make fish fillet from whole fish see Appendix 1. 



Serving size 

3 balls (1 oz each) 


123 


DAY 18 

Fish Gravy 

(Fats & oils) 


Garlic 3 g - 1 clove 1. Clean and wash garlic. 


Oil 30 ml 1 oz 2 Tbsp 3. In a sauce pan over medium heat, add oil and garlic and stir fry 

for 1 minute. 

Ketchup 60ml 2 oz 4 Tbsp 4. Add ketchup, soy sauce, vinegar to sauce pan and stir gently until 

Soy Sauce 30 ml 1 oz 2 Tbsp 

fully combined. 


Fish stock 360 ml 12 oz 1½ cup 5. Add the liquid in which fish was steamed. 

6. Cover and allow to simmer over medium low heat for five 

minutes. 



Cooking note: If stock is less than one cup. Add water to fish stock to make up the difference. 

Preparation Note: Pour fish gravy over balls in bowl and hold in oven to keep hot. 



Serving size 



124 


DAY 18 

FRIED PLANTAIN 

(Staple) 


Ripe Plantain 1½ kg 50 oz 

5 large 1. Scrub and wash ripe plantains under running water. 

2. Dry plantains with paper towels. 

3. Peel plantains and cut off tips. 

4. Cut plantain across into halves. 

5. Cut each half of plantain into ¼ cm thick slices lengthwise (total of 60 

slices - 6 slices from each half of plantain)*. 

Oil 300 ml 10 oz 1 ¼ cup 1. Heat oil in a frying pan/skillet over medium heat. 

2. Line a tray with paper towels. 

3. Add plantain in single layer to frying pan (do not overcrowd). 

4. Allow plantain slices to fry for 1 minute or until golden brown on one 

side. 

5. Turn plantain slices over to uncooked side. 

6. Continue frying until golden brown light brown (15-20 seconds). 

7. Plantains can be turned again to achieve golden brown colour without 

over doing. 

8. Using a slotted spoon, remove plantain from oil. 

9. Place fried plantain slices on lined tray(s) in single layers. 



125 


Purchasing Note: 1 medium plantain weighs approximately 7 oz unpeeled and 6 ounces peeled. 1 large plantain weighs about 11 ounces 

unpeeled and 10 ounces peeled. 

Preparation note: Alternately each plantain may be sliced diagonally into 12 equal parts (total of 60 slices). 

Cooking Note: Remember to turn off heat under frying pan once all the plantain slices are fried. 



Serving size 

3 slices 


126 


DAY 18 

LETTUCE AND TOMATO SALAD 

(Vegetable) 


Lettuce 180 g 6 oz 1 small head 1. Remove discoloured leaves from lettuce. 


2. Mix water and salt together. 

Salt 15 g ½ oz 1 Tbsp 3. Toss lettuce in salted water. 


5. Shred lettuce into large pieces (1 cm). 

6. Place in salad bowl. 

Tomato 120 g 4 oz 1 small 7. Wash tomatoes under running waster. 

8. Cut into bite size wedges ¼ inch thick. 

9. Add tomatoes to lettuce in bowl. 

Vinegar 30 ml 2 oz 4 Tbsp 10. Combine vinegar, lime juice, sugar and oil in blender. 


11. Pour over vegetables. 

Sugar 30 g 1 oz 2 Tbsp 12. Toss until vegetables are evenly distributed with dressing. 

Oil 15 ml ½ oz 1 Tbsp 13. Refrigerate for an hour. 


Preparation note: Wedges are like a peg of an orange, cutting the tomato lengthwise from top (stem) to bottom. 



Serving size 



127 


DAY 18 


(Fruit) 



Grapefruit 360 g 12 oz 2 medium 15. Cut citrus fruits in halves. 





Water 1200 mls 40 oz 5 cups 

19. Cut melon into large chunks. 


21. Blend watermelon with water. 


Sugar 240 g 8 oz 1 cup 23. Add sugar to blended melon, orange and grapefruit juice and stir until 

thoroughly mixed. 









Serving size ½ cup (4 oz) 


128 


FOOD GROUP(S) 

DAY 19 

Thursday 

MENU ITEM 

Food from Animals, Fats & 

Oils, Staple, Vegetable 

Fruit 

Special Chicken Fried Rice 

Mango Drink 


Nutrient 

Amount 



Fat (g) 8.7 






Iron (mg) 2.5 





129 


DAY 19 

SPECIAL CHICKEN FRIED RICE 

(Staple, Vegetable and Food from Animal) 


Rice 600 g 20 oz 2½ cups 1. Place rice in a large bowl and remove any foreign matter. 

Water 720 24 oz 3cups 2. Wash once in water. 

3. Drain rice. 

Water 840 ml 28 oz 3 cups 4. In a large sauce pan bring water, oil and soy sauce to a boil over 

medium high heat. 

Soy sauce 45 ml 1 ½ oz 3 Tbsp 

5. Add rice to boiling mixture. 


6. Stir and cover. 



9. Use a fork to fluff rice. 


11. Allow rice to cook for another 10 minutes. 

12. Use a fork to fluff rice (which should be shelly and not very tender). 


14. Remove rice from pot and put into a large bowl. 

15. Cover rice tightly and set aside. 

Chicken breast 720 g 24 oz 1 ½ large 16. Mix vinegar and water in a small container. 


130 





Onion 90 g 3 oz 1 med 20. Clean and wash onion and garlic. 

Garlic 7 g ¼ oz 2 cloves 21. Chop onion and garlic finely. 

22. Place in a small bowl and put aside. 

Black pepper 5 g 1 tsp 23. Season chicken with soy sauce, onion, garlic and black pepper. 

Soy sauce 15 ml 1 oz 2 Tbsp 

Oil 15 ml ½ oz 1 Tbsp 24. In skillet/Dutch pot heat oil over medium high heat 

25. Add chicken with seasoning. 

26. Stir-fry until cooked (approximately 7 minutes). 

27. Set aside. 

Carrot 240 g 8 oz 2 med 28. Clean and wash carrot, sweet pepper, onion and escallion. 

Onion 60 g 2 oz 1 small 29. Finely dice carrot and sweet pepper, tomato, onion and escallion. 

Escallion 30 g 1 oz 2 stalks 

Sweet pepper 120 g 4 oz 1 medium 

Tomato 300 g 10 oz 2 medium 

Egg 540g 18 oz 9 medium 30. Beat eggs. 


131 



Margarine 60 g 2 oz 4 Tbsp 31. Melt margarine in dutch pot over medium heat. 

32. Scramble eggs in melted margarine in dutch pot 

33. Add vegetables, onion, escallion, and black pepper to dutch pot. 

34. Sauté over medium heat for about five minutes. 

35. Add rice, and chicken to dutch pot. 

36. Combine well. Stir lightly until thoroughly heated (about 7 minutes). 

37. Cover and allow to simmer for 3 minutes over low heat. 




Serving size 

¾ cup (6 oz) 


132 


DAY 19 

MANGO DRINK 

(Fruit) 


Mango 

(East Indian) 

720 g 24 oz 3 large 1. Scrub and wash mangoes under running water. 

2. Peel mangoes. 

3. Cut the mango pulp from seed and discard seed. 

4. Cut pulp into large chunks. 

5. Place pulp in blender. 

Water 2160 L 72 oz 9 cups 6. Blend mango pulp with water. 


Sugar 240 g 8 oz 1 cup 8. Add lime juice and sugar to mixture in bowl. 

Lime Juice 30 ml 1 oz 2 Tbsp 9. Mix thoroughly until sugar dissolves. 


11. Refrigerate for an hour. 


Purchasing note: Any variety of mangoes may be used in the amount that will yield 2 cups of pulp. 



Serving size (½ cup) 4 oz 


133 


FOOD GROUP 

DAY 20 

Friday 


Staple 

Vegetable 

Fruit 

MENU ITEM 

Curried Mutton 

Sliced Banana 

Steamed Pak choi 

Cherry Drink 


Nutrient 

Amount 



Fat (g) 8.2 






Iron (mg) 5.0 





DAY 20 

Ingredient 

Metric Standard 

CURRIED MUTTON 


Measure Method 

134 


Mutton 2 kg 64 oz 1. Mix water and vinegar in a small container. 

Vinegar 45 ml 1½ oz 3 Tbsp 


2. Sponge mutton with vinegar and water. 

3. Cut mutton in 1'' cubes. (about 60 pieces – 1 ounce). 

4. Set aside in a large bowl. 

Onion 120g 4 oz 2 small 5. Clean and wash onion, garlic, escallion thyme and scotch 

bonnet pepper. 




7. Add thyme leaves to mutton. 


8. Chop onion, garlic, escallion and scotch bonnet pepper. 

Scotch bonnet pepper 2 g - 1/3 small 9. Add chopped seasoning to mutton. 

Curry powder 30 g 1 oz 4 tsp 10. Add curry powder, black pepper and salt to mutton. 

Black pepper 5 g - 1 tsp 

Salt 

10 g 

1 / 3 oz 2 tsp 

11. Toss with a fork until seasoning is distributed evenly with 

mutton. 

12. Cover and allow it to marinate in refrigerator for at least ½ 

hour. 

Oil 60 ml 2 oz ¼ cup 13. Heat oil in dutch pot over medium heat. 

14. Add seasoned mutton to hot oil. 

15. Stir constantly for two minutes. 


Ingredient 


Measure 

Method 

135 


Water 480 ml 16 oz 2 cups 16. Add 1 cup (half) of the water and stir. 

17. Cover dutch pot. 

18. Allow to simmer over medium flame. 

19. Add ¼ cup water every 10 minutes and stir. 

20. Keep covered. 

21. After 40 minutes reduce to medium low heat. 

22. Allow to cook for another 30 minutes until mutton is tender. 



Preparation notes: Remove mutton from freezer to refrigerator about 2 days in advance to thaw. Allow mutton to marinate overnight in 

refrigerator for at least ½ hour prior to cooking. 



Serving size 

3 pieces (3 oz meat) 

2 Tbsp (1 oz ) gravy 


136 


DAY 20 

SLICED BANANAS 

Staple) 


Oil 5 g - 1 tsp 13. In a stock pot add salt, oil and water. 

Salt 

10 g 

1 / 3 oz 2 tsp 14. Put to boil over high heat. 


Green Banana 2400 g 80 oz (5 lbs) 15 medium 15. Scrub and wash bananas under running water. 

16. Peel bananas and trim ends. 

17. Add bananas to boiling water in stock pot. 


19. Cover pot and cook for approximately 20-25 minutes or until tender. 

20. Remove from heat, drain off water and set water aside. 

21. On a cutting board, slice banana diagonally into 1 inch (1 oz) slices. 

(Cut each banana into four 1 oz slices – total of 60 pieces ). 

22. Arrange banana on baking tray. 

23. Pour some of the water in which banana was cooked over banana in 

baking tray. 

24. Hold in warm oven. 


Purchasing Note: 1 medium finger green banana weighs approximately 5 oz unpeeled and yields 4 oz when peeled. 


No. Of servings 20 

Serving size 



137 


DAY 20 

STEAMED PAKCHOI AND CARROTS 

(Vegetable) 


Pak choi 480 g 16 oz 2 large 

bundles 



1. Remove discoloured leaves from pak choi. 

2. Separate pak choi leaves. 

3. Toss in salted water. 

4. Rinse under running water. 

5. Drain excess water. 

6. Slice pak choi crosswise finely ¼ cm bits. 

Carrots 120 g 4oz 1 medium 7. Clean and wash carrots. 

8. Peel carrots. 

9. Slice carrot into ¼ cm slices lengthwise. 

10. Cut each slice into ¼ cm strips lenghtwise. 

11. Cut each strip into four pieces across. 

Garlic 7 g ¼ oz 2 cloves 12. Clean and wash garlic. 


Oil 30 ml 1 oz 2 Tbsp 14. Heat oil in skillet over medium heat. 

15. Add garlic and stir fry for 1 minute. 

16. Put pak choi in heated oil. 


138 



Onion 30 g 1 oz ½ small 17. Clean and wash onion, and escallion. 


18. Finely chop onion, and escallion. 

Salt 2 g ½ tsp 19. Add salt, black pepper, escallion and onion. 


20. Stir constantly until wilting takes place. 

21. Add carrots and stir to evenly distribute. 

22. Cook uncovered for another 7-10 minutes until vegetables are 

tender. 





Serving size 

2 Tbsp (1 oz) 


139 


DAY 20 

CHERRY DRINK 

(Fruit) 


Cherry 1.2 L 40 oz 5 cups 1. Remove stem from cherries. 

2. Wash cherries under running water. 



5. Discard pulp. 








Serving size 

½ cup (4 oz) 


151 

Substitutions Recipes for General Menus 

Substitution Recipes 

for 

General Menu items

MENU SUBSTITUTION LIST 

141 

Substitution Recipes for General Menus 

The following is a list of some substitute menu items that may be used in special circumstances such as unavailability, or when a 

specific ingredient is too expensive to be bought. Menu items from emergency or vegetarian menus may be used as substitutes as 

indicated below. The items highlighted in the table below are new recipes that are included in this section ONLY. 

Day General Menu Substitution Item Day/Page 

1 Steamed Rice Boiled Dumplings Vegetarian Day 9 

1 Orange Drink Commercial Orange juice Emergency Day 6- 

2 Baked Plantain Pumpkin rice General Day 7 

2 Steamed Pumpkin Steamed Carrot General Day 10 

2 Limeade Commercial lemonade Emergency day 3 

3 Chili Con Carne and Mixed Vegetables Beef and Broad Beans Page 154 

3 Mashed Potatoes Steamed rice General Day 1 

4 Braised Kidney Sauteed liver General day 11 

4 Tomato and Cucumber Slices Tomato slices General day 16 

4 Fruit Punch Commercial fruit punch Emergency Day 2 

5 Chicken Vegetable Soup Split pea soup Page157 

6 Tomato Sauce Barbeque Sauce Appendix 

6 Spaghetti Mashed potato General day 3 

6 Pineapple drink Commercial pineapple drink Emergency Day 10 

7 Oxtail & beans Brown stew mutton Page 160 

8 Watermelon Drink Pawpaw drink General day 17 

9 Yam Cubes Roast Breadfruit Page 162 

9 Glazed Beets Mixed Vegetables II General day 14 


142 


Day General Menu Substitution Item Day/Page 

9 June Plum drink Commercial June Plum Drink Emergency day 4 

10 Fried Bananas Bammy Sticks Vegetarian Day 4 

10 Julienne Carrots Steamed Pumpkin General day 2 

10 Mild Ginger Beer Commercial ginger beer Emergency day 7 

11 Sautéed Liver Stewed Kidneys General day 4 

11 Cherry Drink Commercial Cherry Drink Emergency day 1 

12 Red Peas Soup Gungo Peas Soup Page 164 

13 Festival Festival (Commercial) Page a67 

13 Grapefruit drink Limeade General Day 2 

14 Light fruit punch Commercial orange 

pineapple juice 

Emergency day 10 

16 Red Peas Stew Gungo Peas Stew Page 168 

17 Pawpaw Drink Commercial Mango Drink Emergency Day 5 

17 Macaroni Spaghetti General day 6 

18 Fish Balls Saltfish Balls Page 171 

19 Mango Drink Mango Drink (Commercial) Emergency day 5 

20 Curried Mutton Curried Beef Page 174 

20 Steamed Pak choi Steamed callaloo General day 13 


BEEF AND BROAD BEANS 

(Food from Animal and Legumes) 


143 


Broad Beans 240 g 8 oz 1 cup 1. On a tray, sort and discard any foreign matter or shriveled 

Water 600 ml 20 oz 2 ½ Cups 

beans. 


Boneless Stew Beef 360 ¾ lb 5. Lightly trim beef. 

vinegar 15 ml ½ oz 1 tbsp 


3. In a stock pot, add broad beans to water over medium heat. 

4. Allow beans to boil until just tender (approximately 1 hour). 

6. Mix vinegar and water in a small container. 


8. Cut beef into ¼ inch x 2 inch strips. 

9. Place in a bowl and set aside. 

Onion 60 g 2 oz 1 small 10. Clean and wash onion, garlic, country pepper and thyme. 


Country pepper 2 g - 1 sliver 


11. Chop garlic, country pepper and onion finely. 

12. Remove the leaves from the thyme and discard stem. 

13. Add chopped onion and garlic and thyme leaves to the meat. 

Soya sauce 30 ml 1 oz 2 tbsp 14. Add soya sauce, salt and black pepper to the meat. 




16. Cover and allow to marinate for 15 minutes. 

Oil 15 g ½ oz 1 tbsp 17. Heat oil in a Dutch pot over medium high heat. 

18. Add the seasoned meat to the hot oil and stir. 

19. Turn up heat to high and stir fry for 2 – 3 minutes until meat 

is brown. 



144 


Water 120 ml 4 oz ½ cup 20. Add browned meat to beans. 

21. Reduce heat to medium. 


Tomato 90 g 3 oz 1 small 23. Wash and clean tomato under running water. 

24. Cut tomato in 1 / 3 inch cubes. 

25. Add to the pot with beans and beef and stir. 

Tomato Ketchup 60 ml 2 oz ¼ cup 26. Add tomato paste, ketchup and sugar to the pan. 

Sugar 5 g - 1 tsp 27. Stir and cover pot. 

28. Reduce heat to medium low heat. 

29. Allow to simmer. 

Water 60 ml 2 oz ¼ cup 30. Dissolve cornstarch in water. 

Cornstarch 5 g 1 tsp 31. Stir into pot. 






Serving size 

¼ cup 


SPLIT PEAS SOUP 

145 


(Food from animals, Legumes, fats and oils, vegetables, staples) 

Ingredients Metric Standard Measure Method 

Salt beef 240 g 8 oz 11. Trim excess fat from salt beef. 


13. Cut salt beef into 1 / 3 inch cubes. 

Split Peas 840 g 28 oz 3 ½ cups 14. On a tray, sort and discard any foreign material or shriveled peas. 

15. Wash split peas under running water. 

16. Add the split peas to the stock pot. 

Garlic 3 g - 1 clove 17. Clean and wash garlic and pimento under running water. 

Ginger 7 g ¼ oz 1 piece 18. Wash and peel ginger under running water. 


19. Crush garlic and ginger. 

Water 3 L 96 oz 12 cups 20. Add water, salt beef, garlic, ginger and pimento to a large stock 

pot. 

21. Bring ingredients in stock to boil over medium high heat. 

22. Remove scum that form during the process. 

23. Allow to cook for 30 minutes until peas and salt beef are tender. 

Water 240 8 oz 1 cup 24. Mix vinegar and water in small container. 

Vinegar 15 g ½ oz 1 Tbsp 

Chicken 480 g 16 oz ¼ medium 25. Remove giblets from chicken and trim any visible fat. 

26. Sponge chicken with vinegar mixture. 

27. Cut chicken in 1 / 3 inch cubes. 

28. Add to stock pot. 



29. Continue to cook. 

146 


Yam 360 g 12 oz 1 slice 30. Peel and wash yam and coco. 

Coco 180 g 6 oz 2 small 31. Wash and peel white potato, plantain and banana. 

Irish Potato 240 g 8 oz 1 large 

32. Cut into half inch cubes. 

33. Wash yam, Irish potato, coco, green plantain and green banana 

Green Plantain 240 g 8 oz 1 medium 


Green banana 450 g 15 oz 3 medium 34. Peel and cut staples into 1 / 3 inch cubes. 


36. Continue to cook. 

Turnip 60 g 2 oz 1 small 37. Clean and wash turnip, celery, carrot, pumpkin and chocho under 

Celery 180 g 6 oz ¼ bundle 


38. Peel and cut vegetables in ¼ inch cubes. 

Carrot 150 g 5 oz 1 medium 

39. Add vegetables to stock pot. 

Pumpkin 120 g 4 oz ¼ large slice 

40. Cover and continue to cooking. 

Chocho 180 g 6 oz 1 large 

Water 120 ml 4 oz ½ cup 41. Warm water over medium low heat. 

Coconut Milk 50 g 1 ¾ oz 1 packet 42. In a small container, add warm water to coconut milk powder. 

43. Stir until powder dissolves in the water. 

44. Add mixed coconut milk to the stock pot and stir. 

45. Cover pot and reduce heat to medium. 

46. Allow to continue cooking for 15 minutes. 

Flour 240 oz 8 oz 1 cup 

(packed) 


Water 60 ml 2 oz ¼ cup 

47. In a small container, mix flour and salt. 

48. Add water slowly and toss mixture with a fork. 

49. Knead flour and water mixture into a stiff dough. 

50. Divide dough into 40 pieces and shape each into mini wheels. 



51. Add dumplings to stock pot. 

52. Cover and continue cooking. 

147 


Escallion 30 g 1 oz 2 stalks 53. Wash and clean onion, escallion and thyme. 

Onion 30 g 1 oz ½ small 54. Finely chop onion and escallion. 


55. Add thyme, onion and escallion.to the pot. 

56. Stir, cover and continue cooking. 

Margarine 30 g 1 oz 2 tbsp 57. Add butter, pepper and salt to the stock pot. 

White pepper 2 g .- ½ tsp 58. Stir soup for 1 minute. 


59. Cover pot and leave to simmer over medium low heat for 15 

minutes. 


61. Stir, cover tightly and leave for 10 minutes. 




Serving size 

1 cup 


BROWN STEWED MUTTON 



148 


Mutton 2 kg 41b 1. Mix water and vinegar. 

Water 240 ml 8 oz 1 cup 2. Sponge mutton with vinegar and water. 

Vinegar 45ml 1½ oz 3 tbsp 

3. Cut mutton into 1” cubes. 

4. Place in a stainless steel bowl. 

Onion 120 g 4 oz 2 small 5. Clean and wash onion, scotch bonnet pepper, garlic, 

Scotch Bonnet Pepper 2 g - 1 sliver 

scallion and thyme under running water. 

6. Chop onion, scotch bonnet pepper, garlic, scallion finely. 


7. Remove leaves from stem and discard stem. 


8. Add thyme leaves and chopped seasoning to mutton. 


Paprika 5 g - 1 tsp 9. Add paprika, black pepper, salt, soy sauce and brown 

Black Pepper 2 g - ½ tsp 

sugar to mutton and other seasoning in bowl. 

10. Toss with a fork until seasoning is evenly distributed on 


mutton cubes. 

Soya Sauce 30 ml 1oz 2 Tbsp 11. Cover and allow it to marinate for at least ½ hour. 

Brown Sugar 5 g - 1 tsp 

Oil 60 ml 2 oz ¼ cup 12. Add oil to Dutch pot and place over medium heat . 

13. Add seasoned mutton to heated oil. 

14. Toss mutton with a fork for 1 minute. 

15. Cover tightly and cook for 15 minutes over medium heat. 



149 


Water 360 ml 16 oz 2 cups 16. Add ¼ cup water and stir. 

17. Cover tightly and cook for 15 minutes. 

18. Continue to add ¼ cup water, stir and cover tightly at four 

10-minutes intervals. 

19. After 50 minutes add final half cup of water and reduce 

heat to medium low. 

20. Cover tightly and continue cooking for 20 minutes until 

mutton is tender. 

Corn flour 5 g 1 tsp 21. Mix water and corn flour. 

Water 120 ml 4 oz ½ cup 22. Add to cooked mutton and stir gently. 

23. Cover and simmer for 10 minutes until gravy thickens. 





Serving size 

1/3 cup 


ROASTED BREADFRUIT 

(Staple) 


150 


Breadfruit 1920 g 3 lbs 2 small 1. Pre heat the oven at 350 o C. 

2. Scrub and wash breadfruit under running water. 

3. Remove the stem and dry breadfruit with paper towel. 

Oil 30 g 1 oz 2 Tbsp 4. Spread oil evenly over the peel of the breadfruit. 

5. Place breadfruit on rack in baking tin. 

6. Put breadfruit to bake in oven. 

7. Allow to bake for 1 hour. 

8. Remove from heat and allow to stand for 20 minutes. 

9. Line a tray with paper towel. 

10. Cut breadfruit in half lengthwise then cut each half in quarters. 

11. Remove heart and peel of breadfruit and discard. 

12. Cut each quarter into two. (Each breadfruit should be sliced into 

a total of 8 portions). 

13. Arrange breadfruit slices in single layer on lined tray. 

14. Cover securely with aluminum foil. 

15. Return tray with breadfruit to warm oven. 


Purchasing and preparation note: If one large breadfruit (3 lbs) is used cut each slice in half (yield 16 portion). 



Serving size 

1 slice 


GUNGO PEAS SOUP 

(Food from Animal, Legumes, Vegetable) 

151 



Pigeon Peas 360 g 12 oz 1½ cups 1. On a tray, sort and discard any foreign material or shriveled peas. 

2. Wash peas in a bowl under running water. 


Ginger 7 9 ¼ oz 1 piece 4. Wash and peel ginger under running water. 



Water 3 L 96 oz 12 cups 6. Add peas, garlic, ginger, pimento and water to a large stock pot. 

7. Cover and bring to boil over high heat. 

8. Allow to boil rapidly for 15 minutes. 



11. Cut salt beef into1/3 inch cubes. 

12. Add meat to stock pot. 



vinegar 15 g ½ oz 1 Tbsp 

Stewed beef 480 g 1 lb 15. Sponge beef with vinegar mixture. 

16. Trim fat from stew beef. 

17. Cut in 1/3 “cubes. 


19. Reduce heat to medium high and continue to cook for 1 hour. 

Yam 240 g ½ lb ½ small 20. Peel and wash yam, breadfruit and coco under running water. 

slice 

21. Cut into half inch cubes. 

Breadfruit 240 g ½ lb 

/ 3 small 


152 



Coco 240 g ½ 1b 2 medium 22. Add to stock pot. 

23. Reduce heat to medium and continue to cook. 

Carrot 120 g 4 oz 1 medium 24. Clean and wash carrot, chocho, sweet potato, and Irish potato 

Chocho 90 g 3 oz 1 medium under running water. 

Sweet potato 120 g 4 oz 1 small 

25. Peel and cut vegetables and staples in ¼ inch cubes. 

White Potato 120 g 4 oz 1 medium 


27. Cover and continue to cook over medium heat. 

Water 240 ml 8 oz 1 cup 28. Warm water over medium low heat. 






Flour 

Salt 

240 oz 

3 g 

8 oz 

- 

1 cup 

(packed) 

½ tsp 




Water 60 ml 2 oz ¼ cup 37. Divide dough into 40 pieces and shape each into mini wheels. 

38. Add dumplings to stock pot. 


Green Pepper 30 g 1 oz 

1 / 3 small 40. Wash and clean green pepper, onion, escallion and thyme. 



Escallion 45 g 1½ oz 3 Stalk 

41. Slice onion and green pepper. 

42. Add pepper, thyme, onion and escallion to the pot. 


44. Continue cooking. 


153 



Black pepper 2 g - ½ tsp 45. Add butter and pepper to the stock pot. 

Margarine 30 g 1 oz 2 tbsp 

46. Stir soup for one (1) minute. 


minutes. 


49. Stir, cover tightly and leave for 10 minutes. 




Serving size 

1 cup 


154 


Festival 


Festival Mix 480 g 16oz 1 pack 1. In a stainless steel bowl, pour festival mix. 

Water 180 g 6 oz 

2 / 3 cups 

2. Add water slowly using fork to distribute. 

3. Use hands to gently knead mixture into a soft manageable dough. 

4. Portion into 20 equal pieces. 

5. Divide each into two equal pieces and shape into 40 long narrow 

strips (½ inch by 1½ inch). 

Oil 240 ml 8 oz 1 cup 6. Heat oil in frying pan over medium heat. 

7. Place dough in hot oil to fry. 

8. Fry for 3-5 minutes turning as necessary until golden brown. 


10. Place fried festivals in single layer on lined tray. 

11. Cover securely with aluminum foil. 

12. Hold festival in warm oven and serve hot. 



Serving size 

2 pieces 


Gungo Peas Stew 

(Legumes and food from animals) 


155 


Pigeon Peas 360 g 12 oz 1½ cups 1. On a tray, sort and discard any foreign material or shriveled peas. 

2. Wash peas in a bowl under running water. 


Ginger 7 g ¼ oz 1 piece 


4. Wash and peel ginger under running water. 


Water 1200 mL 40 oz 5 cups 6. Add peas, garlic, ginger, pimento and water to a large stock pot. 

7. Cover and bring to boil. 



10. Cut salt beef into thin strips. 

11. Add strips to stock pot. 



Vinegar 15 g ½ oz 1 Tbsp 

Boneless beef 480 g 1 lb 14. Sponge beef with vinegar mixture 

15. Lightly trim fat from boneless beef , 

16. Cut boneless beef into thin strips. 


18. Reduce heat to medium and continue to cook for 1 hour 



156 


Water 120 ml 4 oz ½ cup 19. Warm water over medium low heat. 


Flour 240 oz 8 oz 1 cup 

(packed) 



Green Pepper 30 g 1 oz 

Scotch bonnet pepper 3 g - 1 sliver 



Escallion 45 g 1 ½ oz 3 stalks 








28. Divide dough into 40 pieces and shape each into spinners. 

29. Add spinners to stock pot. 

30. Cover and continue cooking for 15 minutes. 

1 / 3 small 31. Wash and clean green pepper, onion, escallion and thyme. 

32. Finely chop peppers, onion and escallion. 


34. Add pepper, thyme, onion and escallion to the pot. 


36. Reduce heat to medium low and continue cooking. 

Black pepper 2 g - ½ tsp 37. Add butter, pepper and salt to the stock pot. 

Margarine 30 g 1 oz 2 tbsp 

Cornstarch 

10 g 



minutes. 

1 / 3 oz 2 tsp 39. Dissolve cornstarch in water. 

40. Add sugar to cornstarch and water solution. 



Sugar 5 g - 1 tsp 41. Stir into pot. 

157 







Serving size 

1 / 3 cup 


Salt Fish Balls 

(Food from animals & Staples) 


Salted fish 720 g 1½ lb 1. Wash salted fish under running water. 

water 1 ½ L 48 oz 6 cups 

158 


2. Place in a pot with water over medium high heat. 

3. Allow salted fish to boil for 20 minutes. 


5. Drain fish using a colander. 

Water 1 L 32 oz 4 cups 6. Place drained boiled fish in cold water. 

7. Cover and let stand for 20 minutes. 

8. Using a colander, pour water off fish and discard water. 

9. Remove bone and skin from the fish. 

10. Discard bone and skin. 

11. Using a fork, flake the flesh of fish. 

12. Put flaked fish into a deep mixing bowl. 

13. Cover and set aside. 

Water 1 L 32 oz 4 cups 14. Put water to boil over high heat. 

Irish Potato 720 g 1½ lb 4 large 

15. Scrub and wash Irish potato under running water. 

16. Peel and cut potatoes into quarters. 

17. Add potato to boiling water. 

18. Cook for 20 minutes until soft. 

19. Drain potatoes using a colander. 

20. In a bowl, use a masher to crush potato while hot to a coarse consistency 

21. Add coarsely crushed potato to flaked fish. 



159 


Green Pepper 60 g 2 oz ½ medium 45. Wash and clean green pepper, onion, escallion and thyme. 

Onion 60 g 2 oz 1 small 46. Finely chop peppers, onion and escallion. 



48. Add pepper, thyme, onion and escallion to the flaked fish and mashed 

Escallion 30 g 1 oz 2 Stalks 

potato. 

49. Toss seasoning, fish and potato until evenly distributed. . 

Egg 60 g 2 oz 2 small 50. Lightly beat eggs. 

51. Add lightly beaten eggs to mixture and gently toss. 

Black Pepper 2 g ½ tsp 22. Sprinkle powdered pepper over mixture. 

Flour 180 g 6 oz ¾ cup 23. Add flour and mix thoroughly until the mixture comes together as‘dough’. 

24. Using a table spoon, scoop the mixture. 

25. Roll each portion into a ball. 

Oil 240 ml 8 oz 1 cup 26. Heat oil in a frying pan over medium high heat. 


28. Add balls to hot oil. 

29. Allow balls to fry for 2-3 minutes until each ball is golden brown on each 

side. 

30. Using a slotted spoon, remove fried balls from hot oil. 

31. Place in single layer on lined trays. 

32. Cover with paper towel and hold in warm oven. 




Serving size 

3 balls 


Ingredient 


CURRIED BEEF 


Measure Method 

160 


Beef Stew 2 kg 64 oz 25. Mix water and vinegar in a small container. 




27. Cut beef in 1'' cubes (about 60 pieces – 1 ounce). 

28. Set aside in a large bowl. 

Onion 120g 4 oz 2 small 29. Clean and wash onion, garlic, escallion and scotch bonnet pepper. 

Garlic 15 g 1/2 oz 5 cloves 


Scotch bonnet pepper 2 g - 

1 / 3 small 

30. Chop onion, escallion, thyme and scotch bonnet pepper. 

31. Add chopped seasoning to beef. 

Thyme 5 g - 1 sprig 32. Clean and wash thyme under running water. 

33. Remove thyme leaves from stem and discard stem. 

34. Add thyme leaves to beef. 

Pimento 1 g 5 seeds 35. Wash pimento under running water. 

Ginger 15 g ½ oz 1 small 

piece 

36. Grind pimento finely and add to beef. 

37. Scrub and wash ginger under running water. 

38. Peel and crush ginger. 

39. Add to beef. 

Curry powder 30 g 1 oz 4 tsp 40. Add curry powder, black pepper and salt to beef. 

Black pepper 5 g - 1 tsp 

41. Toss with a fork until seasoning is distributed evenly with beef. 


Ingredient 


Measure 

Method 

161 


Salt 10 g 1/3 oz 2 tsp 42. Cover and allow beef to marinate in refrigerator for at least ½. 

Oil 60 ml 2 oz ¼ cup 43. Heat oil in Dutch pot over medium high heat. 

44. Add seasoned beef to hot oil. 

45. Sauté beef. 

46. Cover tightly and lower heat to medium. 

47. Allow to cook for 15 minutes 

Water 480 ml 16 oz 1 cup 48. Add water to pot and stir. 

49. Cover and allow to simmer for 45 minutes or until. 

Potato 120 g 4 oz 1 medium 50. Wash and peel potato under running water. 

51. Cut potato into ½ cm cubes. 

52. Add potato to Dutch pot. 

53. Stir, cover and simmer for 20 minutes. 

54. Stir and remove from heat. 

55. Cover and leave to stand for 10 minutes. 




Serving size 

3 pieces (3 oz meat) 

2 Tbsp (1 oz ) gravy 


176 

Vegetarian Menus and Recipes 

VEGETARIAN 

MENUS & 

RECIPES

Table of content 

163 



Vegetarian Menus 179 Week 2 215 

Day 6– Menu and nutrient profile 216 

Vegetarian Recipes 181 Veggie Balls 218 

Tomato Sauce 221 

Week 1 182 Spaghetti 223 

Steamed Pumpkin 224 

Day 1 – Menu and nutrient profile 183 Pineapple drink 225 

Stewed Chunks 184 

Rice and Peas 186 Day 7– Menu and nutrient profile 226 

Mixed Vegetables I 188 Lentil Soup 227 

Cherry Drink 190 Ripe Banana 230 

Day 2– Menu and nutrient profile 191 Day 8– Menu and nutrient profile 231 

Vegetable & Peas Soup 192 Sweet & Sour Tofu 232 

Ripe Banana 195 Steamed Rice 234 

Cucumber Slices 235 

Day 3– Menu and nutrient profile 196 Melon Drink 236 

Vegetable Chow Mein 197 


164 



Orange Drink 201 Day 9– Menu and nutrient profile 237 

Baked Beans 238 

Day 4– Menu and nutrient profile 202 Boiled Dumplings 241 

Barbeque Mock Drumsticks 203 Mixed Vegetables II 243 

Bammy Sticks 205 Light Fruit Punch 245 

Tomato slices 206 

Limeade 207 Day 10– Menu and nutrient profile 247 

Vegetarian Stewed Peas 248 

Day 5– Menu and nutrient profile 208 Steamed Rice 251 

Tofu Fried Rice 209 Tossed Lettuce 252 

Tossed Salad 212 Mild Ginger Beer 253 

Fruit Punch 213 


165 


VEGETARIAN 

MENUS 


166 


WEEK 1 

DAY 1 

Monday 

DAY 2 

Tuesday 

DAY 3 

Wednesday 

DAY 4 

Thursday 

DAY 5 

Friday 

Stewed Chunks 

Peas & Rice 


Cherry Drink 

Vegetable & Peas Soup 

Ripe Banana 

Vegetable Chow Mein 

Orange Drink 

Barbeque Mock 

Drumstick 

Bammy Sticks 

Tomato Slices 

Limeade 

Tofu Fried Rice 

Tossed Salad 

Fruit Punch 

WEEK 2 

DAY 6 

Monday 

DAY 7 

Tuesday 

DAY 8 

Wednesday 

DAY 9 

Thursday 

DAY 10 

Friday 

Veggie Balls 

Split Peas Soup 

Sweet & Sour Tofu 

Baked Beans 

Vegetarian Stewed Peas 

Tomato Sauce 

Steamed Rice 

Boiled Dumplings 

Steamed Rice 

Spaghetti 

Ripe Banana 





Melon Drink 





167 


RECIPES 

for 

VEGETARIAN MENUS 


168 


Recipes for Vegetarian Menus Week 1 


169 


FOOD GROUP 

DAY 1 

Monday 

MENU ITEM 

Main Entrée 

Stewed Chunks 

Staple & Legumes 

Rice and Peas 

Vegetable 


Fruit 

Cherry Drink 

Nutrition Profile (per serving) 

Nutrient 

Amount 



Fat (g) 6.3 






Iron (mg) 4.8 





170 


DAY 1 

Stewed Chunks 

(Meat Substitute) 


Water 480 ml 16 oz 2 cups 1. Boil water in a sauce pan over medium high heat. 

Veggie Chunks 900 g 30 oz 3 ¾ cup 2. Add veggie chunks to water and remove from heat. 

3. Cover and allow to stand for 15 minutes. 

4. Drain chunks. 

Soy Sauce 30 ml 1 oz 2 Tbsp 5. Add soy sauce and salt to chunks. 

Salt 3 g - ½ tsp 6. Toss with a fork. 

7. Cover and allow to marinate for 30 minutes. 


Oil 90 ml 3 oz 6 Tbsp 9. Chop garlic finely. 

10. In a skillet, heat oil over medium heat. 

11. Sauté garlic in oil for 15 seconds. 

12. Add veggie chunks and sauté for 3 minutes. 

Onion 180 g 6 oz 3 small 13. Wash and clean onion, thyme, and sweet pepper. 

Thyme 15 g ½ oz 3 sprigs 14. Chop onion, thyme and sweet pepper. 

Sweet pepper 60 g 2 oz 1 each 

15. Add to sautéed chunks. 

16. Cover pot and simmer for 5 minutes. 



Tomato ketchup 45 ml 1 1/2 oz 3 Tbsp 17. Add ketchup and water to skillet and stir. 


18. Allow to simmer for 15 minutes. 



171 




Serving size 

2.5 oz 


172 


DAY 1 

RICE AND PEAS 

Ingredient 

(Staple and Legumes) 

Metric Standard Measure Method 

Gungo peas 240 g 8 oz 1 cup 1. In a bowl, search peas and remove any shriveled peas 

or foreign matter. 

2. Wash peas under running water. 

Pimento 4 g - 6 seeds 3. Wash and clean pimento, and garlic. 

Garlic 4 g - 1 cloves 

Ginger 7 g ¼ oz 1½ tsp 

4. Scrub, wash and peel ginger. 

5. Crush ginger and garlic. 

Water 960 ml 32 oz 4 cups 6. In a stock pot, add peas, garlic, pimento, ginger and 

water. 

7. Allow to boil over medium heat. 

8. Allow peas to cook for 1 hour or until just tender. 

Coconut milk 120 ml 4 oz ½ cup 9. Add coconut milk, salt, escallion, thyme and black 

pepper. 

Salt 14 g ½ oz 2 tsp 

10. Stir. 

Escallion 45 g 1 ½ oz 3 stalk 

11. Cover. 

Thyme 5 g 0.18 oz 1 sprig 

12. Simmer for 10 - 15 minutes. 

Black pepper 0.5 g 0.02 ½ tsp 


Ingredient 

Metric Standard Measure Method 

173 


Rice 600 g 20 oz 2 ½ cups 13. Wash rice once in water and drain. 

Water 720 24 oz 3 cups 

14. Add rice to pot and stir with fork. 

15. Cook for 15 minutes over medium heat. 

16. Reduce heat and allow rice and peas to continue 

cooking for another 15 minutes or until rice absorbs 

all liquid. 



Preparation Note: Wash and soak peas overnight in 4 cups water. Pressure cook or boil peas until tender with pimento, garlic and ginger. Rice 

should be 1 inch below liquid. Adjust amount of fluid if necessary. 



Serving size 

¼ cup 


174 


DAY 1 

MIXED VEGETABLES I 

(Vegetables) 


Carrot 120 g 4 oz 1 medium 15. Wash and clean carrot, chocho and string bean under running water 

16. Peel carrot and chocho. 

String beans 120 g 4 oz 12 each 

17. Cut off top and bottom of string bean. 

Cho cho 120 g 4 oz 1 small 18. On a cutting board, cut carrot and chocho into strips ( ¼ cm x 2 cm). 

19. Cut string beans into 2 cm pieces. 

Water 60 ml 2 oz ¼ cup 20. In small sauce pan, add salt to water and bring to boil over medium high 

heat. 

Salt 2 g - ½ tsp 21. Add carrots to boiling water and cover tightly. 


23. Add chocho and string beans and cover tightly. 

24. Reduce heat to medium low continue cooking for another 5 minutes. 

25. Stir vegetables and cook uncovered for another 2 - 3 minutes. 


27. Drain in colander. 




Serving size 1 Tbsp (½ oz) 


175 


DAY 1 

CHERRY DRINK 

(Fruit) 


Cherry 1200 g 40 oz 5 cups 10. Remove stem from cherries. 

11. In a colander, wash cherries under running water. 



14. Discard blended pulp after straining. 


Water 1200 ml 40 oz 5 cups 16. Mix thoroughly until sugar dissolves. 





Serving size 

½ cup (4 oz) 


176 


FOOD GROUP 

DAY 2 

Tuesday 

MENU ITEM 

Legume, Staple, Vegetable 

Fruit 

Vegetable & Peas Soup 

Ripe Banana 


Nutrient 

Amount 



Fat (g) 1.9 






Iron (mg) 4.2 





177 


DAY 2 

VEGETABLE & PEAS SOUP 

(Legume, Vegetable, Staple) 


Red kidney 

beans 

420 g 14 oz 1¾ cups 50. On a tray, search beans and remove any shriveled bean or foreign 

matter. 

51. In a bowl, ash beans under running water. 

Water 2.5 L 80 oz 10 cups 52. In a large stock pot, heat water to boiling over high heat. 




Pimento 2 g - ½ tsp 56. Wash and peel ginger. 

Ginger 15 g ½ oz 1 piece 

Garlic 20 g ¾ oz 5 cloves 


57. Clean and wash garlic. 


59. Wash pimento. 

60. Tie ginger, garlic and pimento in a clean cheese cloth. 

61. Add seasoning and salt to stock pot. 

Water 2.8L 96 oz 12 cups 65. Add water to stock pot. 

62. Bring ingredients in stock pot to the boil over medium high heat. 

63. Reduce heat to medium and remove any scum that may appear. 

64. Boil for approximately 1½ hours until beans are tender. 

66. Increase heat to high. 

67. Allow to boil. 



178 


Carrot 480 g 1 lb 2 large 68. Scrub and wash skin of pumpkin, carrots, turnip, beet, sweet and 

white potatoes. 

Turnip 90 g 3 oz 1 medium 

69. Peel pumpkin, carrot, turnip, beet, sweet and white potatoes. 

Beet 60 g 2 oz 1 small 

70. Peel and wash coco and yam. 

Pumpkin 480 g 1 lb 1 large slice 

71. Dice pumpkin, carrots, coco, potatoes and yam into 1 cm cubes. 

Sweet potato 

White potato 

240 g 

240 g 

½ lb 

½ lb 

1 small 

1 medium 

72. Dice turnip and beets into ½ cm cubes. 

73. Add vegetables and staples to pot. 

Yam 240 g ½ lb 1 medium 

slice 

Coco 120 g 4 oz 1 medium 

74. Cover and reduce to medium heat. 


Flour 420 g 14 oz 1¾ cup 76. Add water to flour and combine with a fork. 

Water 180 ml 6 oz ¾ cup 

77. Knead into stiff dough. 

78. Portion dough into 20 pieces. 

79. Shape each piece into a long strip (spinners). 

80. Add to pot, stir cover partially and continue cooking. 

Escallion 90 g 3 oz 6 stalk 81. Wash and clean escallion. 






82. Wash thyme. 

83. Add escallion, thyme, black pepper, salt, margarine and sugar to pot. 

84. Cover and allow to simmer for 15 minutes over medium low heat. 



Purchasing Note: 1 large carrot weighs about 8 ounces. 1 small sweet potato weighs about 8 ounces. 1 medium white potato weighs about 8 

ounces. 


179 


Preparation Note All seasonings such as garlic, pimento, thyme, and escallion, may be tied up in cheesecloth in order to prevent unwanted 

pieces of seasoning from being served in the soup. 

Production note: Vegetables and staples may be cooked separately in a different stock pot while beans are being cooked, then combined just 

before the seasonings are added (step 33) and continue from step # 34. 

Service note: Each serving should contain ½ cup of solid food and ½ cup liquid. 



Serving size 1 cup (8 oz ) 


180 


DAY 2 

RIPE BANANA 

(Fruit) 


Ripe Banana 1440 g 3 lbs 10 large 7. Separate bananas from bunch. 


9. Pat dry with paper towel. 




Purchasing Note: One large banana weighs approximately 5 oz. 



Serving size 



FOOD GROUP 

DAY 3 

Wednesday 

181 


MENU ITEM 

Staple, Legume, Vegetable Vegetable Chow Mein 

Fruit 

Orange Drink 


Nutrient 

Amount 



Fat (g) 18.0 






Iron (mg) 12.7 





182 


DAY 3 

VEGETABLE CHOW MEIN 

(Meat Substitute, Staple, Legumes, Vegetables) 


Salt 3 g - ½ tsp 1. In a stock pot, add salt to water and bring to a boil over high 

Water 2.5 L 80 oz 10 cups 

heat. 

Spaghetti 420 g 14 oz 1 box 2. Break spaghetti into three pieces. 


4. Cook until tender for approximately 8 minutes. 


6. Drain and rinse spaghetti under cold running water. 

7. Set drained spaghetti aside. 

Garlic 7 g ¼ oz 2 cloves 8. Wash and clean garlic. 


Tofu 480 g 1 lb 2 blocks 10. Drain tofu and dice into ½ inch cubes. 

11. Place diced tofu in a stainless steel mixing bowl. 

Soy Sauce 30 ml 1 oz 2 Tbsp 12. Add soy sauce and chopped garlic to tofu. 

13. Mix seasoning and tofu together. 

14. Cover and set aside for 30 minutes. 

Oil 60 ml 2 oz ¼ cup 15. Heat oil in a skillet over medium high heat. 



183 


16. Remove tofu from marinade and add tofu to hot oil. 

17. Allow to brown on one side (30 seconds) then turn on the other 

side to brown. 

18. Continue frying until golden brown. 

19. Remove tofu from skillet and set on paper towel to drain. 

Carrots 360 g 12 oz 3 medium 20. Wash and clean carrots, and string beans under running water. 

String bean 180 g 6 oz 12 each 

Cabbage 480 g 16 oz 1 medium 

Pak choi 480 g 16 oz 2 bundles 

21. Remove discoloured leaves from cabbage and pakchoi. 

22. Separate pak choi leaves and wash under running water. 

23. Wash cabbage under running water. 

24. Peel carrots and cut them into thin long strips (6 cm by ¼ cm). 

25. Trim ends of string bean and discard. 

26. Cut beans across about 4 cm in length. 

27. Shred cabbage into ½ cm slices. 

28. Cut pak choi into ¼ cm pieces. 

29. Set vegetables aside. 

Onion 120 g 4 oz 2 small 30. Wash and clean onion, escallion, garlic, celery and sweet 

peppers. 


31. Chop onion, escallion, sweet pepper and garlic finely. 


32. Dice celery into ¼ cm slices. 

Celery 60 g 2 oz 1 stalk 


Oil 60 ml 2 oz ¼ cup 33. Add oil to skillet over medium heat. 


184 



34. Sauté onion, escallion, garlic, celery and sweet pepper. 

35. Add pak choi and string beans, and cook uncovered for 7 

minutes. 

36. Stir lightly. 

37. Add carrot and cabbage and continue to cook vegetables 

uncovered for 5 minutes. 


Sweet corn 240 g 8 oz 1 cup 39. In a large stock pot over medium flame, add cooked red kidney 

beans, sweet corn, spaghetti, steamed vegetables and tofu. 

Red Kidney beans 240 g 8 oz 1 cup 40. Sprinkle salt over items in the pot. 

(cooked) 


41. Toss lightly until items are evenly distributed. 

42. Reduce flame to medium low. 

Sugar 2 g - ½ tsp 43. Sprinkle sugar over items in the pot. 

Cornstarch 5 g - 1 tsp 44. Mix cornstarch and water and pour over items in the pot 

45. Toss lightly, cover and allow to simmer for 3 minutes. 


46. Toss vegetable chow mein lightly again and cover. 



Purchasing Note: 1 block of Tofu weighs about 8 oz. 1 large carrot weighs about 8 oz. 3 large string beans weighs about 1 oz. 1 small can of 

corn weighs about 8 oz. 

Preparation Note: Cook kidney beans over night, drain and put away for next day use (see recipe for Oxtail and Bean). 



Serving size 

6 oz 


185 


DAY 3 

ORANGE DRINK 

(Fruit) 


Orange 1440 g 48 oz 6 Large 17. Scrub and wash oranges under running water. 


19. Juice oranges using manual or electric juicer. 

20. Pour juice into mixing bowl. 




23. Pour beverage through a fine strainer into a jug/pitcher. 







Serving size 

½ cup (4 oz) 


186 


DAY 4 

FOOD GROUP 

Main Entrée 

Staple 

Vegetable 

Fruit 

Thursday 

MENU ITEM 

Barbeque Mock Drumsticks 

Bammy Sticks 

Tomato slices 

Limeade 


Nutrient 

Amount 



Fat (g) 8.3 






Iron (mg) 4.5 





187 


DAY 4 

BARBEQUE MOCK DRUMSTICK 

(Meat substitute) 


Water 960 ml 32 oz 4 cups 1. Boil water in a sauce pan over medium high heat. 

Minced Textured Vegetable 

Protein (TVP) 

480 g 16 oz 2 cup 2. Add veggie mince to water and remove from heat. 


4. Drain TVP. 

5. Place TVP in mixing bowl. 

Onion 180 g 6 oz 3 small 6. Wash and clean onion, garlic, escallion, peppers and 

thyme. 


7. Finely chop onion, garlic, escallion, and peppers. 


8. Remove thyme leaves from stem and discard stem. 

Sweet Pepper 

Scotch bonnet pepper 

120 g 

1 g 

4 oz 

- 

2 small 

1 sliver 

9. Add leaves of thyme and chopped seasoning to TVP 

in the bowl. 


10. On low speed, blend seasonings and TVP until 

thoroughly combined (2-3 minutes). 

11. Pour in a large stainless steel bowl. 

Black pepper 10 g 1/3 oz 2 tsp 12. Sprinkle black pepper, salt and paprika over blended 

Salt 10 g 1/3 oz 2 tsp 

TVP. 

Paprika 15 g ½ oz 1 Tbsp 


188 



Bread Crumbs 240 g 8 oz 1 cup 13. Add oats, breadcrumbs and water to TVP. 

Oats 180 g 6 oz ¾ cup 14. Mix well with a fork. 

Water 240 g 8 oz 1 cup 

15. Leave to stand for at least 15 minutes. 

Oil 120 ml 4 oz ½ cup 16. Grease baking tray heavily with oil. 

17. Portion mixture into 20 2-oz portions. 

18. Shape mixture into the form of chicken legs. 

19. Place mock drumsticks on greased baking tray. 

20. Bake for 35-40 minutes. 

Barbeque Sauce 240 ml 8 oz 1 cup 21. Baste with barbeque sauce. 

22. Bake for another 5- 10 minutes. 

Spaghetti - - 10 sticks 23. Break each raw spaghetti into two. 

24. Insert into the middle of the baked drumstick. 


Cooking Note: Preheat oven at 350°F (Turn on oven to set temperature 10 minutes before it is needed). 

Preparation Note: Barbeque sauce may be commercial or home made. See recipes in appendix 2, Special Recipes. 



Serving size 

2 oz 


DAY 4 

BAMMY STICKS 

(Staples) 


189 


Sugar 30 g 1 oz 2 Tbsp 1. Combine water sugar and vanilla in a mixing bowl. 

Vanilla 5 g - 1 tsp 


Bammy 600 g 20 oz 4 medium 2. Cut bammy into 40 sticks (½ oz - each bammy into 10 strips). 

3. Place bammy sticks into mixture. 

4. Allow to soak for 10 seconds. 

5. Remove from mixture and pat dry. 

Oil 120 ml 4 oz ½ cup 6. In skillet, heat oil on medium flame. 

7. Place soaked bammy into hot oil. 

8. Fry until golden brown on either side (1 min each). 

9. Remove bammy from oil. 

10. Drain on paper towel. 




Serving size 

2 pieces 


190 


DAY 4 

TOMATO SLICES 

(Vegetable) 


Tomato 720 g 1 ½ lb 4 medium 8. Wash tomatoes under running water and remove stem. 

9. Cut tomato into slices about ¼ cm thick. (40 slices – 1 

tomato into 10 slices). 

10. Arrange on stainless steel tray. 

Vinegar 30 ml 1 oz 2 Tbsp 11. Combine vinegar, sugar, oil and lime juice in blender. 




12. Drizzle over tomato. 



Purchasing Note: 1 medium tomato weighs about 6 oz. 



Serving size 

1 slice (½ oz) 


191 


DAY 4 

LIMEADE 

(Fruit) 


Limes 450 g 15 ounces 10 medium 












Preparation note: 10 medium (1½ oz each) limes give about ¾ cup (6 oz) of juice. 



Serving size 

½ cup (4 oz) 


192 


DAY 5 

Friday 

FOOD GROUP 

Legume, Staple 

Vegetable 

Fruit 

MENU ITEM 

Tofu Fried Rice 

Tossed Salad 

Fruit Punch 


Nutrient 

Amount 



Fat (g) 17.9 






Iron (mg) 4.9 





193 


DAY 5 

TOFU FRIED RICE 

(Meat Substitute, Legume and Staple) 

Ingredient Metric Standard Approx. Measure Method 

Salt 5 g - 1 tsp 1. Add salt and oil to water in a large stock pot. 

Water 840 g 28 oz 3½ cups 

2. Bring to boil over high heat. 


Rice 600 g 20 oz 2½ cups 3. Wash rice once in water and drain. 

Water 1.5 L 48 oz 6 cups 

4. Add washed rice to boiling water. 

5. Bring to boil then reduce heat to medium low. 

6. Cover pot and cook rice for 15 minutes. 

7. Stir rice with a fork, cover and cook for 5 

additional minutes. 

8. Check if all water is absorbed, rice is shelly 

but not tender. 

9. Stir with a fork and turn off heat. 

10. Remove rice from pot to a large bowl. 

11. Toss rice with a fork, cover with paper towel 

and set aside. 

Tofu 600 g 20 oz 2 ½ blocks 12. Cut tofu into thin strips ¼ cm by 4 cm, place 


in stainless steel bowl. 

13. Pour soy sauce over tofu strips. 

14. Cover and set aside for 15 minutes. 

Sweet pepper 60 g 2 oz 1 small 15. Wash and clean sweet pepper, onion, garlic 


194 


Onion 30 g 1 oz ½ small and escallion under running water. 


16. Finely chop onion, pepper, garlic and 

escallion. 


Oil 120 ml 4 oz ½ cup 17. Heat oil in a deep skillet (dutch pot) over 

medium high heat. 

18. Gently stir fry tofu for 3 minutes. 

19. Add sweet pepper, onion, garlic, and escallion 

and continue to stir fry for another 2 minutes. 

20. Add rice and toss with tofu and seasoning. 

Soy Sauce 60 ml 2 oz ¼ cup 21. Pour soy sauce evenly over rice mixture. 

22. Gently toss stir until sauce is distributed 

evenly. 

23. Cover pot and reduce heat to medium low. 

Carrots 240 g ½ lb 3 small 24. Wash carrots under running water. 

Green peas 480 g 1 lb 2 cups 

25. Peel and shred carrot. 

26. Add carrot and drained green peas to rice 

mixture. 

27. Toss with a fork to mix carrot and peas well 

with the rice mixture. 

28. Cover and allow to steam for 2 minutes over 

medium low flame until thoroughly heated. 

29. Remove from heat, hold and serve warm. 



Serving size 

6 oz (2/3 cup) 


195 


DAY 5 

TOSSED SALAD 

(Vegetable) 


Cabbage 240 g 8 oz 1 small 4. Remove discoloured leaves from cabbage. 

Salt 15 g ½ oz 1 tbsp 


5. In a large bowl, mix salt and water together. 

6. Cut into two and toss in salted water. 


8. Shred cabbage finely (1 mm by 2 cm). 

Tomato 180 g 6 oz 2 medium 9. Wash and slice tomato into ¼ in cubes. 

10. Combine tomato cubes and shredded cabbage into 

bowl. 

Oil 60 ml 2 oz ¼ cup 11. Combine oil, vinegar, honey and lime juice in blender. 


Honey 60 ml 2 oz 4 Tbsp 

Lime Juice 15 ml ½ oz 1 Tbsp 

12. Drizzle over cabbage and tomato. 






Serving size 

1 heaped Tbsp (¾ oz) 


196 


DAY 5 

FRUIT PUNCH 

(Fruit) 


Orange 720 g 24 oz 3 large 1. Scrub and wash all fruits under running water. 

Grapefruit 360 g 12 oz 2 medium 2. Cut citrus fruits (orange and grapefruit) in halves. 

3. Remove seeds and discard. 

4. Juice oranges and grapefruit with a manual or electric juicer. 

5. Pour citrus juice into mixing bowl. 

Watermelon 240 g 8 oz ½ small slice 6. Remove pulp (red portion) of melon. 

Pineapple 240 g 8 oz ¼ medium 7. Remove and discard seeds. 

Ripe Banana 120 g 4 oz 1 medium 8. Cut melon pulp in cubes. 

Water 1½ L 48 oz 6 cups 9. Peel and cut pineapple and banana into chunks. 

10. Place diced fruits in blender. 

11. Blend banana, melon, pineapple with water. 

12. Pour blended fruits into a mixing bowl with citrus juice. 

Syrup 60 ml 2 oz ¼ cup 13. Add sugar and syrup to blended juice in mixing bowl. 

Sugar 180 g 6 oz ¾ cup 14. Mix thoroughly until sugar dissolves. 


16. Chill for at least an hour in the refrigerator. 


Preparation Note: 3 large oranges yield 2 cups of Juice and 2 medium grapefruit yield 1 cup juice. 



Serving size 

½ cup (4 oz) 


197 


Recipes for Vegetarian Menus Week 2 


FOOD GROUP 

Main Entrée 

Fats & Oils 

Staple 

Vegetable 

Fruit 

Nutrient 

DAY 6 

Monday 



198 


MENU ITEM 

Veggie Balls 

Tomato Sauce 

Spaghetti 


Pineapple drink 

Amount 


Fat (g) 4.7 






Iron (mg) 5.4 





199 


DAY 6 

VEGGIE BALLS 



Water 360 ml 12 oz 1½ cup 1. Boil water in a sauce pan over medium high 

heat. 

Textured Vegetable Protein (T.V.P) 480 g 16 oz 2 cups (2 

packets) 

2. Add veggie chunks to water and remove from 

heat. 


4. Drain TVP and place in mixer bowl (or set 

aside). 

Onion 120 g 4 oz 2 small 5. Wash and clean onion, escallion, garlic, thyme, 

pimento and sweet pepper. 


6. Finely chop onion, escallion, garlic and sweet 

Garlic 7 g ¼ oz 2 cloves pepper. 

Pimento 7 g ¼ oz 6 seeds 

Thyme 15 g ½ oz 3 sprigs 


7. Remove thyme leaves from stem and discard 

stem of thyme. 

8. Crush pimento seeds finely. 

9. Lightly blend seasonings and T.V.P on low 

speed in blender (or mixer) until thoroughly 

combined. 

10. Place in a large stainless steel mixing bowl. 

Black pepper 2 g - ½ tsp 11. Sprinkle black pepper, paprika and salt evenly 

Paprika 2 g - ½ tsp 

over mixture in bowl. 



200 


Salt 

10 g 

1 / 3 oz 2 tsp 

Oats 180 g 6 oz ¾ cup 12. Add oats, breadcrumbs, flour and water to 

Breadcrumbs 180 g 6 oz ¾ cup mixture in mixing bowl. 

Flour 180 g 6 oz ¾ cup 13. Using a fork, combine all the ingredients in the 

Water 360 g 12 oz 1 ½ cups 

bowl together until evenly distributed. 

14. Cover and put aside to stand for about 15 

minutes so that oats and breadcrumbs absorb 

moisture. 

Oil 60 ml 2 oz ¼ cup 15. Grease baking tray with oil. 

16. Preheat oven at 350 0 F degree for 10 minutes. 

17. Portion mixture into 60 balls (1 oz portion). 

18. Shape mixture into balls. 

19. Place veggie balls in single layer on greased 

baking tray. 

20. Bake balls in oven at 350 0 F for 20 minutes. 

21. Brush balls with oils in the baking container. 

22. Allow to bake for another 15 minutes until balls 

become brown in colour. 



Service Note: Lightly toss balls in tomato sauce. Serve on spaghetti with tomato sauce. 



Serving size 

3 balls (3 oz) 


201 


DAY 6 

TOMATO SAUCE 

(Fats & Oils) 



Onion, 30 g 1 oz ½ small 47. Chop tomato, onion, escallion and sweet pepper finely. 






50. Sauté onion, escallion, sweet pepper, tomato and thyme for about 1 minute. 


Black pepper 2 g ½ tsp 52. Reduce to medium heat. 






Cornstarch 7 g ¼ oz ½ Tbsp 56. Add sugar to cornstarch and water. 


202 







Serving Note: Pour tomato sauce over balls and serve. 



Serving size 

2 Tbsp (1 oz) 


203 


DAY 6 

SPAGHETTI 

(Staple) 


Water 3 L 96 oz 12 cups 8. In a large sauce pan, add salt to water and bring to boil over 


medium heat. 

Spaghetti 600 g 20 oz 1 ½ boxes 9. Break spaghetti into three pieces. 




13. Rinse under running water for 10 seconds. 




Serving size 

¼ cup (2 oz) 


204 


DAY 6 

STEAMED PUMPKIN 

(Vegetable) 


Pumpkin 720 g 24 oz 1 ½ large slice 


13. Scrub and wash pumpkin skin. 

14. Wash and cut into 1 inch squares (about 20 portions – 1 oz 

each). 



15. Pack in saucepan or stock pot with the skin portion down. 


17. Cover pot tightly and place on medium heat. 






Serving size 



205 


DAY 6 

PINEAPPLE DRINK 

(Fruit) 


Pineapple 1200 kg 2 ½ lbs (40 oz) 1 medium 9. Scrub and wash pineapple. 

10. Peel and dice pineapple. 

Water 1 L 32 oz 9 cups 11. Blend pineapple with water. 


Sugar 240 g 8 oz 1 cup 13. Add sugar and stir until dissolved. 


15. Put to chill in the refrigerator for at least one hour. 




Serving size 

½ cup (4 oz) 


206 


DAY 7 

Tuesday 

FOOD GROUP 

Legume, Staple, Vegetable 

Fruit 

MENU ITEM 

Split Peas Soup 

Ripe Banana 


Nutrient 

Amount 



Fat (g) 8.1 


Sugar (g) 8.5 




Iron (mg) 3.4 





207 


DAY 7 

SPLIT PEAS SOUP 



Spilt peas 600 g 20 oz 1 ½ lb 1. In a large stock pot over high heat bring split peas, 

Coconut milk 240 ml 8 oz 1 cup 

salt, coconut milk, garlic and water to boil. 

Salt 30 g 1 oz 2 Tbsp 



Yam 720 g 24 oz ½ medium 2. Peel and wash yam and cut into ½ inch cubes. 

3. Add yam to stock pot. 


5. Reduce to medium high heat and continue boiling. 

Pumpkin 480 g 1 lb 1 peg 6. Wash and peel pumpkin, carrot and chocho. 

Carrot 480 g 1 lb 4 medium 

Cho cho 480 g 1lb 3 medium 

7. Cut pumpkin, carrot and chocho into ½ inch cubes. 

8. Add vegetables to pot. 

9. Stir, cover and continue to boil. 

Flour 240 g 8 oz 1 cup 10. In a bowl, mix flour and water. 



Water 90 ml 3oz 1/3 cup 

208 


11. Knead flour into a stiff dough. 


13. Shape each piece into long strips (spinners). 

14. Add to pot. 


16. Reduce flame to medium heat and allow to continue 

boiling. 

Escallion 45 g 1 ½ oz 3 stalks 17. Wash and clean escallion and thyme. 


Thyme 15 g ½ oz 3 sprigs 

19. Stir, cover and continue cooking. 

Margarine 45 g 1 ½ oz 3 Tbsp 20. Add margarine and black pepper. 

21. Cover, reduce flame to medium and allow to simmer 

Black Pepper 15 g ½ oz 1 Tbsp for 15 minutes. 


23. Remove escallion and thyme stem and discard. 


Purchasing note: 1 whole medium yam weighs approximately 3 lbs. 



Serving size 

7oz 


209 


DAY 7 

RIPE BANANA 

(Fruit) 


Ripe Banana 1200 g 2 ½ lbs 10 medium 1. Separate bananas from bunch. 


3. Pat dry with paper towel. 

4. Chill for 1 hour 



Purchasing Note: One medium ripe banana weighs 4 oz 



Serving size 



DAY 8 

Wednesday 

FOOD GROUP 

MENU ITEM 

Meat Substitute 

Staple 

Vegetable 

Fruit 

Nutrient 


210 


Sweet & Sour Tofu 

Steamed Rice 

Cucumber Slices 

Melon Drink 



Fat (g) 7.7 

Amount 






Iron (mg) 4.7 





211 


DAY 8 

SWEET & SOUR TOFU 



Tofu 960 g 32 oz 4 blocks 1. Drain tofu. 

2. Dice into 1/2'” cubes. 

Garlic 10 g 1/3 oz 3 cloves 3. Wash and clean garlic under running water. 

4. Crush and chop garlic finely. 

Milk 120 ml 4 oz ½ cup 5. Mix milk, garlic and soy sauce. 

Soy Sauce 60 ml 2 oz ¼ cup 6. Dip tofu into mixture. 

Breadcrumbs 240 g 8 oz ½ lb 7. Coat tofu in breadcrumbs. 

8. Place breaded tofu on greaseproof paper. 

Oil 240 ml 8 oz 1 cup 9. Fry tofu until golden brown. 

10. Remove from oil and place on paper towel to drain. 

Pineapple Chunks 480 g 16 oz 1 large can 11. Drain pineapple juice into a measuring cup. 

12. Set pineapple chunks aside. 

Cornstarch 230 g 1 oz 2 Tbsp 13. Mix cornstarch with pineapple juice. 

14. Pour into a sauce pan. 

Ginger 30 g 1 oz 1 piece 15. Wash and peel ginger. 

16. Crush and chop ginger. 



212 


Water 480 ml 16 oz 2 cup 17. Add water, tomato ketchup, vinegar, soy sauce, sugar and 

ginger to pineapple juice mixture. 

Tomato ketchup 240 ml 8 oz 1 cup 

18. Put to boil over medium heat until sauce thickens (3-5 

Vinegar 120 ml 4 oz ½ cup minutes). 

Soy Sauce 120 ml 4 oz ½ cup 

Sugar, brown 240 g 8 oz 1 cup 

Onion 60 g 2 oz 1 small 19. Wash and clean onion and sweet pepper. 

Sweet Pepper 60 g 2 oz 1 small 

20. Cut in ½ cm squares. 

21. Add pineapple chunks, onion and sweet pepper to sauce. 

22. Stir, cover and reduce heat to medium low heat. 

23. Boil for 2 minutes. 

24. Gently stir in tofu. 





Serving size 

½ cup (4 oz) 


213 


DAY 8 

STEAMED RICE 

(Staple) 







(1 quart) 





absorbed. 







Serving size 

1 / 3 cup 


214 


Day 8 

CUCUMBER SLICES 

(Vegetable) 


Cucumber 300 g 10 oz 2 medium 11. Wash cucumber under running water. 

12. Drain cucumbers. 

13. Cut off both ends from the cucumber (about 1 cm). 

14. Peel alternate strips of skin lengthwise on cucumber. 

15. On a cutting board, cut cucumber into thin slices ¼ cm across 

the width/diameter of the cucumber (approximately 60 slices – 

30 per cucumber). 

16. Arrange on a stainless steel platter. 

Vinegar 60 ml 2 oz ¼ cup 17. In a blender combine vinegar, sugar and oil. 

Sugar 60 ml 2 oz ¼ cup 


Purchasing Note: 1 medium cucumber is about 5 oz. 

18. Drizzle over cucumber slices. 

19. Refrigerate for at least an hour. 




Serving size 



215 


DAY 8 

WATERMELON DRINK 

(Fruit) 


Watermelon 1680 g 3½ lb 1 small or 

¼ of a large 

melon 

12. Scrub and wash the skin of the whole melon. 

13. Remove red portion (pulp) of melon and discard skin. 


15. Cut melon pulp in large chunks and place in blender. 

Water 240 ml 48 oz 7 cups 16. Blend melon with water. 

17. Pour blended mixture into mixing bowl. 

Sugar 300 g 10 oz 1 ¼ cup 18. Add sugar and lime juice to mixture in mixing bowl. 


19. Mix well until all sugar is dissolved in mixing bowl. 


21. Refrigerate for at least 1 hour. 




Serving size 

½ cup (4 oz) 


216 


DAY 9 

Thursday 

FOOD GROUP 

Legumes 

Staple 

Vegetable 

Fruit 

MENU ITEM 

Baked Beans 

Boiled Dumplings 




Nutrient 

Amount 



Fat (g) 4.35 






Iron (mg) 2.3 





217 


DAY 9 

BAKED BEANS 

(Legumes) 


Dried broad beans 720g 24 oz 3 cups 1. Place beans in a pan, search and remove shriveled beans and 

foreign matter. 


Water 1 ½ L 48 6 cups 3. Put beans in a plastic container with water and cover. 

4. Place in refrigerator overnight. 

Salt 15 g ½ oz 1tbsp 5. Place beans and liquid in stock pot. 

6. Add salt to stock pot and stir. 

7. Place stock pot with beans on high heat. 

ginger 15 g ½ oz Small piece 8. Wash and clean ginger, escallion, thyme and garlic. 

Scallion 30 g 1 oz 2 stalk 

Thyme 5 g 1 sprig 

Garlic 5 g 2 clove 



11. Add escallion to stock pot. 


13. Add leaves to stock pot. 

14. Cover and allow ingredients in stock pot to boil over high heat. 

15. Skim foam. 

16. Reduce to medium heat and cover pot. 

17. Allow to cook for 45 minutes until beans are just tender but not 

soft. 

18. Drain beans and return cooking liquid to stock pot. 



218 


Oil 30 ml 1 oz 2 Tbsp 19. Grease deep baking pan with oil. 

20. Place drained beans in greased baking pan and set aside. 

21. Preheat at 300 F for 10 minutes. 

Onion 120 g 4 oz 2 small 22. Wash and clean onion, tomato and peppers. 

Tomatoes 240 g 8 oz 2 medium 

23. Finely chop onion, tomato and peppers. 


Scotch bonnet 2 g - 1/3 small pepper 

Margarine 60 g 2oz 4 Tbsp 24. In a skillet, melt margarine over medium heat. 

25. Sauté onion, tomato and peppers in margarine (2 minute). 

26. Stirring constantly. 


28. Spread sautéed seasoning over beans in baking tray. 

Molasses 120 ml 4 oz ½ cup 29. In stock pot, add to the liquid from cooked beans, molasses, 

brown sugar, ketchup and mustard. 

Brown sugar 90 g 3 oz 1/3 cup 

30. Pour mixture over beans in baking pan. 

Vinegar 15 g ½ oz 1 Tbsp 31. Cover baking pan with silver foil. 

Dry mustard powder 15 g ½ oz 1 Tbsp 32. Put bean mixture to bake covered at 300 F (150 C) for 1½ hours. 

Ketchup 300 ml 10 oz 1 ¼ cup 

33. Open and stir. 

34. Bake open for 15 minutes more. 





Serving size 

4 oz ( ½ cup) 


219 


DAY 9 

BOILED DUMPLING 

(Staple) 


water 1 ½ l 48 6 cups 1. In a large stock pot over high heat, combine salt and 

salt 5 g - 1 tsp 

water and put to boil. 

All-purpose flour 600 g 20 oz 3 cups (packed) 2. Sift flour into bowl. 

Salt 15 g ½ oz 1 tsp 3. Add salt and combine well using a fork. 

Water 240 ml 8 oz 1 cup 4. Add water ounce by ounce and distribute evenly with a 

fork until 2/3 of water is added. 

5. Use (clean) hands to continue to mix water and flour 

and make dough. 

6. Knead dough for 2 minutes. 


8. Shape into discs. 

9. Place dumplings in boiling water. 

10. Reduce heat to medium and remover cover half way. 

11. Cook for approximately 20 minutes until done. 




220 


Preparation notes: Wash hands thoroughly before touching dough. Remember if your hand comes in contact with any part of your 

body, cover ingredients with paper towel and wash hands thoroughly before continuing. 



Serving size 



221 


DAY 9 


(Vegetables) 


Carrot 240 g 8 oz 2 medium 20. Scrub and wash carrot and turnip under running water. 

Turnip 60 g 2 oz 1 small 21. Peel carrot and turnip. 

22. Cut carrots and turnips into small (½ cm) cubes. 

String Beans 120 g 4 oz 12 each 23. Wash string beans. 

24. Cut off bottom and top of string beans. 

25. Cut string beans in small (1 cm) pieces. 

Water 120 ml 4 oz ½ cup 26. Put water and salt to boil in sauce pan over medium heat. 

Salt 2 g - ½ tsp 27. Place carrots and turnip in pot and reduce to medium low heat. 

28. Cover sauce pan tightly. 

29. Cook for approximately 2 minutes. 

30. Add strings beans and stir once. 

31. Uncover pot and cook for another 2 - 3 minutes. 

32. Reduce heat to low, and cook for 5 minutes. 


34. Drain off any excess water. 

35. Put vegetables in a bowl. 


222 



Margarine 14 g 1/2 oz 1 Tbsp 36. Add margarine to vegetables. 

37. Toss gently until margarine melts. 




Serving size 

2 Tbsp (1 oz) 


223 


DAY 9 


(Fruit) 



Grapefruit 360 g 12 oz 2 medium 28. Cut citrus fruits in halves. 





Water 1200 mls 40 oz 5 cups 32. Cut melon into large chunks. 


34. Blend water melon with water. 


Sugar 240 g 8 oz 1 cup 36. Add sugar to blended melon, orange and grapefruit 

juice and stir until thoroughly mixed. 









Serving size 

½ cup (4 oz) 


FOOD GROUP 

Legume, Vegetable 

Staple 

Vegetable 

Fruit 

DAY 10 

Friday 


Nutrient 



Fat (g) 4.1 

224 


MENU ITEM 

Vegetarian Stewed Peas 

Steamed Rice 

Shredded Lettuce 


Amount 






Iron (mg) 3.9 





225 


DAY 10 

VEGETARIAN STEWED PEAS 

(Legume, Vegetable, Staple) 


Red kidney beans 450 g 16 oz 2 cups 1. In a bowl, search peas and remove any shriveled peas or foreign 

matter. 

2. Wash peas under running water. 

Pimento 2 g 6 seeds 3. Wash and clean pimento, and garlic. 


Ginger 10 g 1/3 oz ½ small piece 

4. Wash and peel ginger. 


Coconut milk 120 ml 4 oz ½ cup 6. In a stock pot, add beans, coconut milk, salt, garlic, pimento and 

ginger and water. 

Salt 15 g ½ oz 2 tsp 

7. Bring ingredients in stock pot to boil over medium heat. 


8. Allow peas to cook for 1 hour or until just tender. 

Flour 360 g 12 oz 1½ cup 9. Mix flour with water in a bowl. 


10. Knead flour and water making a stiff dough. 

11. Portion into 40 – 60 small pieces. 

12. Shape each piece into long strips (spinners). 

13. Add spinners to pot. 




Carrot 448 g 8 oz 3 small 15. Wash and peel carrots. 

16. Cut into circles about ¼ cm thick. 

17. Add carrots to pot with peas. 


226 


Onion 60 g 2 oz 1 small 19. Wash and clean onion, pepper, escallion and thyme. 

20. Chop onion, pepper and escallion. 

Scotch bonnet pepper 2 g 1/3 pepper 


Thyme 10 g 1/3 oz 2 sprig 22. Add escallion, thyme onion and pepper to pot. 


23. Reduce heat to medium low. 

24. Cover and continue cooking for10 minutes. 

Corn starch 10 g 1/3 oz 2 tsp 25. Mix cornstarch in water. 

26. Pour over ingredients in pot and stir. 

water 45 ml ¾ oz 3 Tbsp 

Black pepper 1 g 1/2 tsp 27. Sprinkle black pepper over items in the pot. 

28. Add margarine to pot. 

Margarine 10 g 1/3 oz 2 tsp 

29. Stir. 

30. Cover and continue cooking for 5 minutes. 



Preparation Note: Beans may be covered with cold water and soaked overnight. 



Serving size 

3 oz 


227 


Day 10 

STEAMED RICE 

(Staple) 






Water 1 L 32 oz 4 cups/ 

(1 quart) 





absorbed. 







Serving size 

1 / 3 cup 


228 


DAY 10 

TOSSED LETTUCE 

(Vegetable) 


Water 720 ml 24 oz 3 cups 10. Mix water and salt in mixing bowl. 


Green lettuce 360 g 10 oz 1 medium head 11. Clean lettuce and toss in salted water. 

12. Rinse in clean running water and drain well. 

13. Finely shred lettuce with vegetable knife. 

14. Place in stainless steel bowl. 

Vinegar 60 ml 2 oz ¼ cup 15. Combine vinegar, sugar, lime juice and oil in 

blender. 


16. Pour over lettuce leaves and toss well. 

Lime Juice 15 ml ½ oz 1 tsp 

17. Cover and refrigerate for an hour. 

Oil 60 ml 2 oz ¼ cup 




Serving size 



229 


DAY 10 

MILD GINGER BEER 

(Fruit Drink) 


Green ginger 90 g 3 oz 4 large pieces 11. Scrub and wash ginger 

12. Peel outer layer from ginger. 

Water 2400 mls 80oz 10 cups 13. Blend ginger with water and pour into mixing 

bowl 

Sugar 360 g 12 oz 1½ cup 14. Add sugar and stir until dissolved 

Lime 60 g 2 oz 4 small 15. Wash and scrub limes under running water. 

16. Squeeze limes manually 

17. Add lime juice to mixing bowl and stir. 

18. Strain with very fine strainer into a jug/pitcher 

19. Refrigerate for 1 hour 

20. Hold and serve Chilled. 

Purchasing/Production Note: 4 Tbsp ginger powder may be used instead of ginger root. 4 small limes yield 2 Tbsp of juice. 



Serving size 

½ cup (4 oz) 


254 

Emergency Menus and Recipes 

EMERGENCY 

MENUS & 

RECIPES

Table of content 

231 


CONTENT Page CONTENT Page 

Emergency Menus 256 WEEK 2 285 

WEEK 1 259 Day 6– Menu and nutrient profile 286 

Day 1 – Menu and nutrient profile 260 Tuna & Cucumber Sandwiches 287 

Cheese & Lettuce Sandwiches 261 Orange Drink 290 

Cherry Drink 264 


Day 2– Menu and nutrient profile 265 Bologna & Lettuce Sandwich 292 

Vienna &Tomato Sandwiches 266 Mild Ginger Beer 295 

Fruit Punch 269 


Day 3– Menu and nutrient profile 270 Corned Beef & Lettuce Sandwich 297 

Mackerel & Cucumber Sandwich 271 Pineapple Drink 300 

Limeade 274 


Day 4– Menu and nutrient profile 275 Salmon & Tomato Sandwich 302 

Peanut Butter & Guava Jelly 

276 Grapefruit Drink 205 

Sandwich 

June Plum Drink 279 


Day 5– Menu and nutrient profile 280 Hot Dog with Pickled Cucumber 307 

Sardine & Tomato Sandwich 281 Orange Pineapple Drink 309 

Mango Drink 284 


232 


EMERGENCY 

MENUS 


233 


WEEK 1 

DAY 1 

Monday 

DAY 2 

Tuesday 

DAY 3 

Wednesday 

DAY 4 

Thursday 

DAY 5 

Friday 

Cheese & Lettuce 

Sandwiches 

Cherry Drink 

Sausage &Tomato 


Fruit Punch 

Mackerel & 

Cucumber 


Limeade 

Peanut Butter & 

Guava Jelly 



Sardine & Tomato 


Mango Drink 

WEEK 2 

DAY 6 

Monday 

DAY 7 

Tuesday 

DAY 8 

Wednesday 

DAY 9 

Thursday 

DAY 10 

Friday 

Tuna & Cucumber 


Bologna & 

Lettuce Sandwich 

Corned Beef & 


Salmon & Tomato 


Hot Dog with 

Pickled Cucumber 

Orange Drink 




Orange Pineapple 

Drink 


234 


Recipes 

For 

Emergency Menus 


235 


WEEK 1 


236 


DAY 1 

Monday 

FOOD GROUP 


Staples, Vegetables 

Fruits 

MENU ITEM 

Cheese & Lettuce 


Cherry Drink 


Nutrient 

Amount 



Fat (g) 13.7 






Iron (mg) 2.1 





237 


DAY 1 

CHEESE & LETTUCE SANDWICH 

(Food From Animals, Fats & Oils, Staple & Vegetable) 


Lettuce 720 g 1 ½ lb 2 large heads 1. Tear lettuce leaves from stem. 

2. Discard damaged leaves. . 

Water 480 ml 16 oz 2 cup 3. Mix salt and water in a large bowl. 

Salt 5 g ¼ oz 1 tsp 4. Wash lettuce in salted water. 

5. Rinse lettuce under running water. 

6. Line a tray with paper towels. 

7. Place lettuce to drain on lined tray. 

8. Cover with paper towel. 

9. Put in refrigerator. 

Cheddar Cheese 600 g 1 ¼ 1b 1 medium tin 10. Grate cheese in stainless steel bowl. 

Margarine 105 g 3 ½ oz 7Tbsp 11. Mix grated cheese with margarine to get a smooth spread. 

Bread 960 g 2 1b 30 slices 12. Arrange bread slices in two rows of 15 slices of bread each on a baking 

sheet or a worktable. 

13. Portion filling evenly for 15 sandwiches (2½ Tbsp on each sandwich). 

14. Place filling neatly and evenly on one row of 15 slices of bread. 

15. Spread filling evenly to the edges of each slice of bread in one row using 

a knife or spatula. 


238 



16. Remove lettuce from refrigerator. 

17. Arrange one leaf of lettuce on top of the slice with the filling. 

18. Use the plain slices of bread to top (cover) the filled slices evenly. 

19. Stack two or three sandwiches together. 

20. Cut sandwiches across both diagonals with a very sharp knife (60 

triangles). 

21. Be careful not to mash bread. 

22. Arrange each sandwich triangle in a clean storage container (plastic). No 

more than three (3) high. 

23. Cover top of container tightly with plastic wrap. 

24. Put clean, damp towels over plastic wrap. Towels must not come in 

contact with sandwiches. 

25. Refrigerate immediately. 

26. Hold (for no longer than an hour) and serve chilled. 

Preparation notes: 

a. Wash hands thoroughly before touching any ingredients or equipment. Remember if your hand comes in contact with any part of your body, 

cover ingredients with paper towel and wash hands thoroughly before continuing. 

b. Handle bread and fillings as little as possible during preparation. 

c. Use plastic gloves or tongs when picking up food. Gloves should be changed if they come in contact with any item or surface not directly 

related to the making of the sandwich. 

d. Measure and place margarine in a dish, cover and allow to soften at room temperature 30 minutes before use. 

e. Stacking more than 3 sandwiches insulates the filling and prevents it from reaching and keeping the desired temperature as quickly it should. 

f. The towel provides a moisture barrier to help prevent drying of sandwiches 



Serving size 

3 triangles 


239 


DAY 1 

CHERRY DRINK 

(Fruit) 

Ingredient Metric* Standard Measure Method 

Cherry Juice 2 L 64 oz 8 cups 1. Pour juice into a pitcher/jug. 

Sugar 180 g 6 oz 

2 / 3 cup 2. Add water and sugar to the jug. 


3. Stir until sugar dissolves. 

4. Place beverage in the refrigerator to chill for 1 hour. 


Purchasing Note: 1 medium bottle (1/2 gal or 1.89L) of Cherry Juice. 



Serving size 1 cup 


FOOD GROUP 


Staple, Vegetable 

Fruit 

DAY 2 

Tuesday 


Nutrient 



240 


MENU ITEM 

Sausage &Tomato 


Fruit Punch 

Amount 

Fat (g) 16.2 






Iron (mg) 2.2 





241 


DAY 2 

SAUSAGE & TOMATO SANDWICH 

(Food From Animal, Fats & Oils, Staple & Vegetable) 


Tomatoes 720g 1 ½ 1lb 3 large 1. Clean and wash tomatoes under running water and remove stem. 

Chicken Vienna 

Sausage 

900g 30 oz 8 tins 


3. Cut tomatoes into slices about ¼ cm thick (total of 30 slices – 1 tomato 

into 10 slices). 

4. Place tomato to drain on lined tray. 



7. Wash the top of can under running water and dry with a paper towel. 

8. Open cans and drain sausages in a colander. 

9. Place sausages in a stainless steel bowl. 

10. Crush sausages using a fork or masher. 

Onion, chopped 30g 1 oz 1 small 11. Clean and wash onion. 

12. Chop onion finely. 

Black pepper 2 g - 1/4 tsp 

13. Combine crushed sausage and chopped onion, with black pepper, and 

Margarine 100 g 3 ½ oz 7Tbsp 

margarine to make a chunky spread. 


242 



Bread 900 g 30 oz 30 slices 

(2 regular 

size) 

14. Arrange bread slices in two rows of 15 slices of bread each on a baking 


15. Portion filling evenly for 15 sandwiches (4Tbsp on each sandwich). 


17. Spread filling evenly to the edges of each slice of bread with a knife. 

18. Remove tomato from refrigerator. 

19. Arrange two slices of tomato on top of the slice of the bread with the 

filling. 



22. Cut sandwiches with a very sharp knife across both diagonals. 

23. Be careful not to crush/mash bread. 

24. Arrange each triangle in a clean storage container (plastic). No more 

than 3 high. 






Purchasing note – 1 large tomato is about 8 ounces. 1 can of Chicken Vienna Sausage contains 140g and 114g when drained. 





243 







f. The towel provides a moisture barrier to help prevent drying of sandwiches. 



Serving size 

3 triangles 


244 


DAY 2 

FRUIT PUNCH 

(Fruits) 


Fruit Punch 1620 mL 54 oz 3 cans 1. Wash the top of can under running water and dry 

with a paper towel. 

2. Pour juice into a pitcher/jug. 

Sugar 240 g 8 oz 1 cup 3. Add water and sugar to the jug. 


Purchasing note: 1 can of Fruit Punch yields 540 ml. 








245 


DAY 3 

Wednesday 

FOOD GROUP 



Fruit 

MENU ITEM 

Mackerel & Cucumber 


Limeade 


Nutrient 

Amount 



Fat (g) 7.7 






Iron (mg) 3.8 





246 


DAY 3 

MACKEREL & CUCUMBER SANDWICH 



Cucumber 480 g 16 oz 4 small 1. Wash cucumber under running water. 

Mackerel 1600 g 54 oz 8 medium 

tins 



Vinegar 20 ml ¾ oz 4 tsp 


3. On the vegetable cutting board, thinly slice cucumbers (15 slices from 

each cucumber). 

4. Place cucumber to drain on lined tray. 




8. Open cans and using a colander drain excess liquid from mackerel. 

9. Place mackerel in a stainless steel bowl. 

10. Crush mackerel with fork or masher in stainless steel bowl. 

11. Add margarine, black pepper and vinegar to mackerel. 

12. Combine all ingredients with a fork into a smooth paste. 

Bread 900 g 30 oz 30 slices 13. Arrange bread slices in two rows of 15 slices of bread each on a baking 


14. Portion filling evenly for 15 sandwiches ( ½ cup on each sandwich). 





247 


17. Remove cucumber from refrigerator. 

18. Arrange four slices of cucumber on top of the slice of the bread with the 

filling. 






than three (3) high. 






Purchasing Note: 1 medium tin of mackerel weighs 200g. 












Serving size 

3 triangles 


248 


DAY 3 

LIMEADE 

(Fruit Juice) 


1 cup 

Lime Juice 240 mL 8 oz 

1. Pour juice into a pitcher/jug,. 


Water 4300 mL 144 oz 

2 cups 

18 cups 

2. Add water and sugar to the jug. 




Preparation note: About 12 (small) limes gives about ½ cup of juice or ¼ of a small bottle of Lime Juice. 





249 


DAY 4 

Thursday 

FOOD GROUP 

Legume, Staple, 

Vegetable 

Fruit 

MENU ITEM 

Peanut Butter & 

Guava Jelly Sandwich 



Nutrient 

Amount 



Fat (g) 13.6 






Iron (mg) 2.3 





250 


DAY 4 

PEANUT BUTTER AND JELLY SANDWICH 

(Legume, Staple & Vegetable) 


Lettuce 360 g ¾ lb 1 large head 1. Tear lettuce leaves from stem. 

2. Discard damaged leaves. 

Water 480 ml 16 oz 2 cups 3. Line a tray with paper towel. 

Salt 15 g ½ oz 1Tbsp 

Guava Jelly 360 g 12 oz 1 Jar 

Peanut Butter 720 g 24 oz 1 ½ bottle 

4. Mix salt and water in a large bowl. 

5. Wash lettuce in salted water. 

6. Rinse lettuce leaves under running water. 




10. Combine guava jelly and peanut butter in a stainless steel bowl. 

11. Mix thoroughly into a smooth paste. 



13. Portion filling evenly for 15 sandwiches ( 1 / 3 cup on each sandwich). 





Purchasing Note: 1 bottle of peanut butter contains 16 oz (454 g) and 1 Jar Guava Jelly contains 12 oz. 

251 


























Serving size 3 triangles 


252 


DAY 4 

JUNE PLUM JUICE 

(Fruit Juice) 


June Plum Juice 1½ L 48 oz 6 cups 1. Pour juice into a pitcher/jug. 

Sugar 360 g 12 oz 1½ cups 2. Add water and sugar to the jug. 





Purchasing note: 1 medium bottle (1/2 gal or 1.89L) of June Plum Juice. 





253 


DAY 5 

Friday 

FOOD GROUP 



Fruit 

MENU ITEM 

Sardine & Tomato 


Mango Drink 


Nutrient 

Amount 



Fat (g) 11.5 






Iron (mg) 2.3 





254 


DAY 5 

SARDINE & TOMATO SANDWICH 



Tomatoes 720 1½ lb 3 large 1. Wash tomatoes under running water and remove stem. 

Sardines 805 g 27 oz 7 cans 


3. Cut tomato into slices about ¼ cm thick. (30 slices – 1 tomato into 10 

slices). 





8. Open cans and using a colander drain excess liquid from sardines. 

9. Place sardine into a stainless steel bowl. 

10. Crush sardine with fork or masher in stainless steel bowl. 

Onion, chopped 30 oz 1 oz ½ small 11. Clean and wash onion. 


Vinegar 15 ml ½ oz 1Tbsp 

13. Add margarine, black pepper, onion and vinegar to sardine. 


Black Pepper 2 g - ½ tsp 14. Combine all ingredients with a fork into a smooth paste. 


255 





16. Portion filling evenly for 15 sandwiches (2½Tbsp on each sandwich). 




20. Arrange two slices of tomato on top of the slice of bread with the filling. 












Purchasing Note: 1 can of Sardines is 115g - 125 g (depending on the brand). It yields about 3½ oz of fish when drained. 






256 









Serving size 

3 triangles 


257 


DAY 5 

MANGO DRINK 

(Fruit Juice) 


Mango Nectar 1620 mls 54 oz 3 cans 1. Wash the top of can under running water and dry 



Sugar 240 g 8 oz 1 cup 3. Add water and sugar to the jug. 





Purchasing Note: 1 can of Mango Nectar is 540 mL. 





258 


WEEK 2 


259 


DAY 6 

Monday 

FOOD GROUP 



Fruit 

MENU ITEM 

Tuna & Cucumber 


Orange Drink 


Nutrient 

Amount 



Fat (g) 10.4 






Iron (mg) 2.5 





260 


DAY 6 

TUNA & CUCUMBER SANDWICH 



Cucumber 480 g 16 oz 4 small 1. Wash cucumber under running water. 

Tuna 1200 g 40 oz 10 small 

cans 


3. On the vegetable cutting board, thinly slice cucumber (15 slices from 

each cucumber). 

4. Place cucumber to drain on lined tray. 




8. Open cans and using a colander drain excess liquid from tuna. 

9. Place tuna in a stainless steel bowl. 

10. Crush tuna with fork or masher in stainless steel bowl. 

Onion 30 oz 1 oz ½ small 11. Clean and wash onion. 



13. Add margarine, onion, black pepper and vinegar to tuna. 

Margarine 100 g 3½ oz 7Tbsp 

Vinegar 15 ml ½ oz 1Tbsp 14. Combine all ingredients with a fork into a smooth paste. 


261 








19. Remove cucumber from refrigerator. 

20. Arrange four slices of cucumber on top of the slice of the bread with the 

filling. 












Purchasing Note: 1 small can of Tuna is 170 g or 6 oz. contains 4.25 oz fish when drained. 





262 










Serving size 

3 triangles 


263 


DAY 6 

ORANGE DRINK 

(Fruit) 


Commercial Orange 

Juice 

2 L 64 oz 8 cups 1. Pour juice into a pitcher/jug. 

Sugar 360 g 12 oz 1½ cups 2. Add water and sugar to the jug. 





Purchasing note: 1 medium bottle (1/2 gal or 1.89L) of Orange Juice. 





264 


DAY 7 

Tuesday 

FOOD GROUP 



Fruit 

MENU ITEM 

Bologna & Lettuce 




Nutrient 

Amount 



Fat (g) 10.1 






Iron (mg) 4.2 





265 


DAY 7 

BOLOGNA & LETTUCE SANDWICH 



Lettuce 360 g ¾ lb 1 large head 1. Tear lettuce leaves from stem. 






6. Rinse lettuce running water. 




Chicken Bologna 600 g 20 oz 45 slices 10. Thaw bologna overnight in refrigerator. 


11. Remove margarine from refrigerator and allow to stand 30 minutes 

before using. 



13. Spread all bread slices lightly with softened margarine. 

14. Ensure that margarine is evenly spread on each slice of bread. 

15. Arrange 3 slices of bologna filling to fit the sandwich to the edges (not 

over). 



266 



17. Arrange one leaf of lettuce on top of the slice of bread with the filling. 












Purchasing note: 1 pack of Bologna contains about 9 slices and weighs 120g 









f. The towel provides a moisture barrier to help prevent drying of sandwiches 



Serving size 

3 triangles 


267 


DAY 7 


(Fruit Juice) 


Ginger beer soda 3 L 100 oz 

12 ½ cups 

1. Wash the bottles under running water and dry with a 

paper towel. 

Lime juice 60 mL 2 oz 


Water 1.5 L 56 oz 

¼ cup 

½ cup 

7 cups 

2. Pour juice in a pitcher/jug. 

3. Add juice, water and sugar to the jug. 




Purchasing note: 1 large bottle of ginger beer soda provides 2L. 





268 


DAY 8 

Wednesday 

FOOD GROUP 



Fruit 

MENU ITEM 

Corned Beef & 




Nutrient 

Amount 



Fat (g) 12.8 






Iron (mg) 2.9 

Calcium (mg) 89.9 




269 


DAY 8 

CORNED BEEF & LETTUCE SANDWICH 



Lettuce 480 g 1 lb 1 large 1. Tear lettuce leaves from stem. 




Corned beef 1020 g 34 oz 3 large tins 



6. Rinse lettuce running water. 





11. Open tins of corned beef. 

12. Immediately remove from cans and place in a stainless steel bowl. 

Onion, chopped 30 oz 1 oz ½ small 13. Clean and wash onion. 


Black pepper 1 g - ¼ tsp 

15. Combine corned beef and chopped onion, with black pepper, and 


margarine to make a fairly smooth spread. 


270 





17. Portion filling evenly for 15 sandwiches (4Tbsp on each sandwich). 











27. cover top of container tightly with plastic wrap. 





Purchasing Note: 1 large tin of corned beef is about 340 g or 12oz. 






271 









Serving size 

3 triangles 


272 


DAY 8 

PINEPAPPLE DRINK 

(Fruit Juice) 


Pineapple Juice 2 L 64 oz 8 cups 1. Wash the top of can under running water and dry 



Sugar 360 g 12 oz 1 ½ cups 3. Add water and sugar to the jug. 





Purchasing note: About 4 cans of pineapple juice (532 ml each) are required. 





273 


DAY 9 

Thursday 

FOOD GROUP 



Fruit 

MENU ITEM 

Salmon & Tomato 




Nutrient 

Amount 



Fat (g) 10.7 






Iron (mg) 2.4 





274 


DAY 9 

PINK SALMON & TOMATO SANDWICH 



Tomatoes 480 g 1 1lb 2 medium 1. Wash tomatoes under running water and remove stem. 

Pink salmon 2090 g 70 oz 5 cans 


3. Cut tomato into slices about ¼ cm thick. (30 slices – 1 tomato into 15 

slices). 





8. Open cans and using a colander drain excess liquid from tuna. 

9. Place tuna in a stainless steel bowl. 

10. Flake tuna with a fork or masher in stainless steel bowl. 

Onion 30 oz 1 oz ½ small 11. Clean and wash onion. 


Vinegar 15 ml ½ oz 1Tbsp 

13. Add margarine, black pepper, onion and vinegar to tuna. 

Margarine 100 g 3 ½ oz 7 Tbsp 

Black Pepper 2g - ½ tsp 14. Combine all ingredients with a fork into a chunky paste. 


275 









20. Arrange two slices of tomato on top of the slice of the bread with the 

filling. 












Purchasing Note: 1 large can of Pink Salmon weighs 418 g. 





276 










Serving size 

3 triangles 


277 


DAY 9 

GRAPEFRUIT DRINK 

(Fruit Juice) 


Grapefruit Juice 1.5 L 48 oz 6 cups 1. Wash the top of can under running water and dry 



Sugar 480 g 16 oz 2 cups 3. Add water and sugar to the jug. 

Water 3 L 96 oz 12 cup water 




Purchasing note: 3 cans of Grapefruit Juice (540 ml each). 





FOOD GROUP 



Fruit 

DAY 10 

Friday 


Nutrient 



278 


MENU ITEM 

Hot Dog with Pickled 

Cucumber 

Orange Pineapple 

Drink 

Amount 

Fat (g) 14.7 






Iron (mg) 2.7 





279 


DAY 10 

HOT DOG AND PICKLED CUCUMBER 



Cucumber 480 lb 16 oz 4 small 1. Wash cucumber under running water. 

2. On the vegetable cutting board, thinly slice and chop cucumbers. 

3. Put in a mixing bowl. 

Vinegar 15 ml ½ oz 1Tbsp 4. In a small container dissolve salt and sugar in vinegar. 

Sugar 2bsp 5. Pour mixture over cucumber mixing bowl. 

Salt 1 g - ¼ tsp 6. Toss with a fork until evenly distributed. 

7. Cover and refrigerate. 

Water 8. In a stock pot, bring water to boil over medium high heat 

Chicken 560 g 18 ½ oz 20 9. Add franks. 

frankfurters 

10. Allow franks to boil for 5 minutes. 

Margarine 90 g 3 oz 6Tbsp 

Hot dog 

buns/rolls 

11. Drain off water. 

12. Remove margarine from refrigerator. 

13. Allow to stand 30 minutes before using. 

960 g 32 oz 20 14. Open hot dog buns lengthwise – keep both side attached. 

15. Arrange buns in rows on a baking sheet or a worktable. 

16. Two rows of 10 buns each. 

17. Spread all buns lightly with softened margarine. 

18. Ensure that margarine is evenly spread to the edges of each bun. 

19. Place one frankfurter in each bun. 

20. Remove pickled cucumber from refrigerator. 

21. Arrange four slices of cucumber on hot dog. 


280 



Ketchup 300 ml 10 oz 1 ¼ cup 

22. Pour 1Tbsp of ketchup over each sandwich. 

23. Close bun, do not hold. 


Purchasing note: 1 bulk pack of regular frankfurters 




b. Handle bun and frankfurters as little as possible during preparation. 


related to the making of the hot dogs. 



Serving size 

1 hot dog 


281 


DAY 10 

ORANGE PINEAPPLE DRINK 

(Fruit Juice) 


Orange pineapple 

Juice 

2 L 64 oz 

8 cups 



Water 3 L 96 oz 

2 / 3 cup 

12 cups 

2. Add water and sugar to the jug. 




Purchasing Note: 1 medium bottle (1/2 gal or 1.89L) of Orange-Pineapple Juice. 





Appendices 

310 

Appendices

283 

Appendices 

CONTENT ...................................................................................................................................................... PAGE 

1 Preparation instruction 

a. How to Fillet Fish ........................................................................................................................................ 313 

b. How to Debone Chicken .............................................................................................................................. 315 

c. Advanced Preparation of Dried Peas and Beans.......................................................................................... 316 

2 Special recipes: 

a. Fish stock ..................................................................................................................................................... 319 

b. Chicken stock ............................................................................................................................................... 320 

c. Barbecue sauce............................................................................................................................................. 321 

3 Glossary of food preparation terms ........................................................................................................................ 323 

4 Abbreviations and Symbols Used ........................................................................................................................... 327 

5 Serving Utensils ..................................................................................................................................................... 328 

a. Scoop Equivalents 

b. Ladle Equivalents 

c. Spoodle Equivalents 

6 Conversion Tables 

a. Measurement and convenient equivalent ..................................................................................................... 329 

b. Metric Conversions ...................................................................................................................................... 331 

c. Metric Equivalents for Weight ..................................................................................................................... 332 

d. Metric Equivalents for Measure ................................................................................................................... 334 

e. Metric Equivalents for Temperature ............................................................................................................ 335 

7 Guide for Rounding Off Weight and Measures ...................................................................................................... 336 

8 Guide for Purchasing and Storing Ingredients for Vegetarian Recipes .................................................................. 337 

9 Nutrient and Meal Standard for 4-6 year olds ........................................................................................................ 338 

10 Equipment Requirements........................................................................................................................................ 339 


284 

Appendices 

APPENDIX 1 

PREPARATION INSTRUCTIONS 

A. How to Fillet Fish 

Flat fish, e.g. flounder, sole, tilapia are filleted differently from round fish e.g. cod and trout. 

I. Initial Steps for both: 

1. Scale and rinse fish. 

2. Slit belly of fish and remove innards. 

3. Cut off tail and fin of the fish. 

4. Remove head by cutting through the flesh of the fish just behind the gills. Cut or break backbone at the cut to remove 

the head. 

5. Lay fish flat on worktable. 

II. Filleting flat fish 

1. Follow initial steps 1-5. 

2. Cut into the top of the fish along one side of the backbone from head to tail. 

3. Cut against the bone with smooth strokes to separate the flesh from the bone. 


285 

Appendices 

4. Cut under the flesh toward the tail. 

5. Cut along the curved bones in the gut area. 

6. Cut along the head just below the gills to remove the flesh of the fish. 

7. Turn fish over and repeat steps 4-8. 

8. Lightly run fingers over the fillet to feel for any bones. 

9. Pull out any bones that may remain in the fish. 

10. Remove the skin from the outer portion of the fish. 

11. Use fillet in recipe as needed. 

12. Save fish head and bone and use to make stock. 

Yield: 2 medium to large fillets. 

III. Filleting round fish 

1. Follow initial steps 1 - 5. 

2. make a cut from head to tail just to one side of the centre 

3. Insert knife in the cut and knife almost parallel to the table. 

4. Make long, smooth cuts horizontally against the back bone of the fish. 

5. Gently lift the fish from the bone as you cut. 


286 

Appendices 

6. Remove the fillet for this first quarter of the fish. 

7. Repeat steps 4-7 for the other quarter on this side. 

8. Turn the fish over ad repeat steps 4-8. 

9. Remove the skin of this fish by placing down on skin side on the worktable. 

10. turn tail towards you and hold tail firmly to the table 

11. Slip a sharp knife between the skin and flesh of the fish at the tail side. 

12. Slide the knife between the skin of the fish and the flesh away from you. 

13. Scrape along the skin of the fish to avoid cutting into the flesh. 

14. Store or use fillet as needed. 

15. Save fish scraps (head and bone) and use to make stock. 

Yield: 4 small to medium fillets 

B. How to Debone Chicken 

1. Lay the chicken on a worktable flat on the back. 

2. Cut off wings at the second joint. 

3. Cut through skin between the leg and the body. 

4. Turn the chicken on the side and pull the leg back. 


287 

Appendices 

5. Carefully start to cut the flesh from the bone along the ligaments at the hip join. 

6. Remove the leg from off the body of the chicken. 

7. Repeat steps 4-6 for the other leg. 

8. Return the chicken to the back with the breast upright. 

9. Cut along the one side of the ridge of the breastbone. 

10. Continue cutting along the wish bone to the wing joint. 

11. Hold the chicken by the wing and cut through the wing joint. 

12. Hold the chicken carcass steady by the wing and pull back the breast and wing meat carefully. 

13. Remove the breast meat from the bone gently so that all the breast meat is removed as a whole. 

14. Cut down along both sides of the thigh to separate it from the meat. 

15. Lift out the thigh bone and cut at joint. 

16. Use boneless chicken parts in recipe as needed. 

17. Save wings and chicken carcass and use to make stock. 


288 

Appendices 

C. Advanced Preparation of Dried Peas and Beans 

1. On a tray sort beans to remove shriveled beans or any foreign matter. 

2. In a bowl, wash beans under running water. 

3. Lift beans out of water. 

4. Place beans in a large pot. 

5. Cover beans with three times the volume of water. 

6. Add ¼ tsp of salt may for each cup of beans. (Remember to adjust salt in other recipes). 

7. Bring the beans and water to rapid boil over high heat. 

8. Skim any foam that may form. 

9. Cover pot loosely and reduce to medium heat so that beans simmer slowly. 

10. Allow beans to cook until tender (may take 1-3 hours). 

11. Use beans and liquids in recipe as needed. 

12. Beans may be stored in refrigerator if it will be used in 24 hours. 

a. Rapidly cool beans in a water bath and place in refrigerator 

13. If beans are to be stored for longer period: 

a. Drain beans and set water aside 

b. Package beans in one cup plastic containers and store in freezer. 


289 

Appendices 

c. Pour liquid in which bean was cooked in one cup plastic containers and store in freeze 

d. Always label items to be stored in freezer with name of the item and date. 

Soaking beans before cooking 

1. Beans may be presoaked before cooking. 

Traditional Method 

Follow steps 1-5 above and place beans in refrigerator overnight. 

Rapid Method II 

32. On a tray sort beans to remove shriveled beans or any foreign matter. 

33. In a bowl, wash beans under running water. 

34. Lift beans out of water and discard this water. 

35. In a large pot put three (3) times the volume of water to boil over high heat. 


37. Allow beans to boil rapidly for five minute. 

38. Turn off heat and cover pot. 

39. Allow beans to stand in liquid for 1 hour. 

40. Follow step 6-9 above or recipe instructions. 



290 

Appendices

291 

Appendices 

APPENDIX 2 

SPECIAL RECIPES 

Fish stock 


Fish Scraps (head 

tail and bones) 

1200 g 2.5 lbs 1. Clean waste from fish scraps. 

Water 960 ml 32 oz 4 cups 2. Mix water and vinegar in a large bowl. 

Vinegar 30 ml 1 oz 2 tbsp 

3. Wash cleaned fish scraps in mixture of vinegar and water. 

4. Pour off vinegar and water mixture and discard. 

5. Place fish scrap in large stock pot. 

Water 720 ml 24 oz 3 cups 6. Add water to stock pot with fish scrap. 

Yield 2 cups. 

7. Place stock pot over medium high heat. 

8. Bring fish and water to boil. 

9. Skim any scum that may surface. 


11. Cover and simmer for 20 minutes. 

12. Strain fish stock. 

13. Discard cooked fish scraps. 

14. Rapidly cool stock in a water bath. 

15. Place in refrigerator if it will be used in 24 hours. 

16. Store in freeze in 1 cup portion for longer period. 

17. Thaw in refrigerator and use as needed. 


292 

Appendices 

Chicken stock 


Chicken cuttings 

(neck, back, bone) 

1200 g 2.5 lbs 1. Remove and discard all chicken skin. 

2. Clean excess fat from chicken neck and back. 

Water 960 ml 32 oz 4 cups 3. Mix water and vinegar in a large bowl. 

Vinegar 30 ml 1 oz 2 tbsp 

4. Rinse chicken cuttings (neck, back, bones) in mixture of vinegar and 

water. 

5. Remove chicken cuttings from vinegar mixture and discard liquid. 

6. Place chicken cuttings in large stock pot. 

Water 720 ml 24 oz 6 cups 7. Add water to stock pot with chicken cuttings. 

8. Over medium high heat, bring chicken and cutting to a boil. 

9. Skim any scum that may surface. 


11. Cover and simmer for 90 minutes. 

12. Strain chicken stock. 

13. Discard cooked chicken cuttings. 

14. Rapidly cool stock in a water bath. 

15. Place in refrigerator if it will be used in 24 hours. 

16. Store in freezer in 1 cup portions for longer period. 

17. Thaw in refrigerator and used as needed. 

Yield: 4 cups. 


293 

Appendices 

Barbecue Sauce 


Garlic 1 oz 1. Wash and clean escallion, garlic, pepper and onion under running 

Scotch bonnet pepper 1 sliver 

water. 

2. Finely chop seasoning. 

Escallion 1 oz 2 stalk 

Onion 1 oz 

Ginger 1 oz ½ small 

piece 

Pimento 3 g 15 seeds 

3. Scrub and wash ginger. 

4. Peel ginger. 

5. Crush ginger. 

6. Wash and finely crush pimento. 

Margarine 120 g 4 oz ½ cup 7. Melt margarine in Dutch pot over medium high heat. 

8. Sauté seasoning in oil 

Ketchup 2 cups 9. Add water, ketchup, vinegar, black pepper and brown sugar. 

vinegar ¼ cup 10. Stir and cover. 

Brown sugar 1 cup 

11. Reduce heat to medium low. 

12. Leave to simmer for 15 minutes. 

Black pepper ½ tsp 

Water 1 cup 

Cornstarch 1 tbsp 13. Dissolve cornstarch in water. 

Water ½ cup 

14. Pour cornstarch mixture into sauce and stir. 



Yield: 2 cups 

294 

Appendices 

15. Cover and allow to simmer for five more minutes remove from heat. 

16. Use in recipe as needed. 

17. If sauce will be stored, rapidly cool sauce in a water bath. 

18. Pour into storage container and place in refrigerator if sauce will be 

used in 24 hours. 

19. Store in freeze plastic containers in 1 cup portion for longer period. 

20. Thaw in refrigerator and use as needed. 


295 

Appendices 

Glossary of Food Preparation Terms 

APPENDIX 3 

Bake: 

Barbecue: 

Baste: 

Batter: 

Blanch: 

Blend: 

Boil: 

Braise: 

Brine: 

Broth: 

To cook in oven by dry heat. 

To cook in an oven, basting from time to time with a highly seasoned sauce or cooking on a grill or spit over hot coals. 

To moisten meat while roasting to add flavor and to prevent drying of the surface. Melted fat or meat drippings may be 

used for basting. 

Flour and liquid mixture, usually combined with other ingredients, thin enough to pour or drop from a spoon. 

To dip briefly in boiling water 

To thoroughly mix tow or more ingredients. 

To cook foods in water or a liquid in which the bubbles are breaking on the surface and steam is given off. 

To brown in a small amount of fat, cover, add a small amount of liquid, and cook slowly. 

A mixture of salt, water and seasonings used to preserve food. 

A flavourful liquid obtained from the simmering of meats and/or vegetables. 

Chill: 

Chop: 

Coat: 

To refrigerate until thoroughly cold. 

To cut food into fairly fine pieces with a knife or other chopping device. 

To cover entire surface with flour, fine crumbs, sauce, batter or other food as required. 


296 

Appendices 

Crisp: 

Croquette: 

Cube: 

To make foods firm and brittle. 

Mixture of chopped, cooked meat, poultry, fish or vegetables bound with thick sauce, shaped, breaded and fried. 

To cut into ½ inch squares 

Dice: 

Dough: 

Drippings: 

Drizzle: 

To cut into ¼ inch cubes. 

A mixture of flour, liquid, and other ingredients, thick enough to roll or knead. 

Fat and liquid residue from frying or roasting meat or poultry. 

To pour very small quantity of liquid in a thin stream over food. 

Fillet: 

Flake: 

A boneless cut of meat, fish or poultry 

To break into small pieces, usually with a fork 

Fluff 

Fry: 

To cook in hot fat 

Grate: 

Grease: 

To rub food against grater to form small particles. 

To rub lightly with fat. 


297 

Appendices 

Hold: 

To keep a prepared dish under appropriate conditions and temperature before and during service. 

Julienne: 

Food cut into small stick shape pieces. 

Knead: 

To work dough with a pressing motion accompanied by folding and stretching. 

Marinade: 

Marinate: 

Mix: 

Mixture of oil, acid, and seasonings used to flavor and tenderize meats and vegetables. 

To steep a food in a marinade long enough to modify its flavor 

To combine two or more ingredients by stirring. 

Peel: 

To strip off the outside covering. 

Reconstitute: To restore concentrated foods to their normal state, usually by adding water as in fruit juice and milk. 

Rehydrate: 

To cook or soak dehydrated foods. 

Sauté: 

Simmer: 

Sliver: 

To cook in a small amount of fat 

To cook in a liquid in which bubbles form slowly and break just below the surface. 

To cut into long, slender pieces. 


298 

Appendices 

Stew: 

Stir: 

Stir fry: 

Stock: 

To simmer in a small amount of liquid 

To mix food materials with a circular motion. 

To cook quickly in a small amount of oil over high heat, using light tossing and stirring motion to preserve shape of 

food. 

Liquid in which meat, fish, poultry or vegetables have been cooked. 

Toss: 

To mix ingredients lightly without crushing. 


299 

Appendices 

APPENDIX 4 

ABBREVIATIONS USED* 

Abbreviation Meaning Abbreviation Meaning 

c Cup(s) mg Milligram (s) 

°C Celsius/Centigrade min. Minutes 

°F Fahrenheit ml Milliliter(s) 

g gram (s) oz Ounce(s) 

gal. Gallon(s) pt Pint(s) 

in / ” Inch qt Quart(s) 

kg Kilogram(s) RE Retinol Equivalent 

L Liter(s) Tbsp Tablespoon(s) 

lb Pound(s) tsp Teaspoon(s) 

* Abbreviations are arranged in alphabetical order. 


Scoop Equivalent 

SERVING UTENSILS 

Ladle Equivalent 

300 

Appendices 

APPENDIX 5 

Approximate Approximate 

Approximate Approximate 

No./Size/Code 

Measure a 

No./Size/Code 

Weight 

Measure a Weight 

6 10 T (2/3 cup) 6 oz 1 1/8 cup (2 tbsp) 1 oz 

8 8 T (1/2 cup) 4-5 oz 2 ¼ cup 2 oz 

10 6 T (3/8 cup) 3-4 oz 4 ½ cup 4 oz 

12 5 T (1/3 cup) 2½-3 oz 6 ¾ cup 6 oz 

16 4 T (1/4 cup) 2-2¼ oz 8 1 cup 8 oz 

20 3 1/5 tbsp 1¾-2 oz 12 1½ cup 12 oz 

24 2 2/3 tbsp 1½-1¾ oz 

30 2 1/5 tbsp 1-1½ oz Spoodle c, d Equivalent 

40 1 3/5 tbsp 1 oz Approximate Approximate 

No./Size/Code 

Measure a Weight 

50 1½ Tbsp ¾ oz Black 2 tbsp 1 oz 

60 1 Tbsp ½ oz Blue ¼ cup 2 oz 

100 Scant b 2 tsp 1/3 oz Ivory 6 tbsp 3 oz 

Notes 

a. All measurements are based on level measures 

b. Not heaped nor fully leveled 

c. A Spoodle is a spoon and a ladle combined in one handy serving utensil 

d. Colour codes sometimes vary by manufacturers 

Grey ½ cup 4 oz 

Teal ¾ cup 6 oz 

Orange 1 cup 8 oz 


301 

Appendices 

APPENDIX 6 

CONVERSION TABLES 

Dry Measuring cup 

Measurements 

Convenient Equivalents 

3 teaspoons 1 tablespoon 

1 tbsp 3 tsp 

16 tablespoons 1 cup 

1/8 cup 2 tbsp 

¼ cup 

4 tbsp 

1/3 cup 5 tbsp + 1 tsp 

½ cup 

8 tbsp 

2/3 cup 10 tbsp 

¾ cup 

12 tbsp 

1 cup 16 tbsp 

1 pt 2 cups 

1 qt 4 cups 

1 qt 2 pt 

1 gal 4 qt 

1 cup 240 g 

1 teaspoon 5 grams 

16 ounces 480 grams 

1 cup 8 ounces 

8 fluid ounces 1 cup 

1 fluid ounce 2 tablespoons 

1 tablespoon 15 grams 

1 lb 16 oz 

Liquid Measuring cup 


302 

Appendices 

METRIC CONVERSIONS 

Measure 

Equivalent 

5 ml 1 tsp 

1 cup = 240 mL 

1 litre (L) = 1000 ml 

1 kilogram (kg) = 1000 grams (g) 

1 milligram (mg) = 1/1000 grams 

1 kilogram = 2.2 lb 

1 Litre (L) = 1.06 qt 

1 quart (qt) = 0.95 L 

1 gal = 3.8 L 

35 fluid ounces = 1 L 


303 

Appendices 

METRIC EQUIVALENTS FOR WEIGHT 

Standard 

½ oz 

WEIGHT 

Metric 

15 g 

1 oz 30 g 

1½ oz 

45 g 

2 oz 60 g 

3 oz 90 g 

3½ oz 

100 g 

4 oz (1/4 lb) 120 g 

5 oz 150 g 

6 oz 180 g 

7 oz 210 g 

8 oz (1/2 lb) 240 g* 

9 oz 270 g 

10 oz 300 g 

11 oz 330 g 

12 oz (3/4 lb) 360 g 

13 oz 390 g 

14oz 

420 g 

15 oz 450 g 

1 lb (16 oz) 480 g 

2 lb 3 oz 1000 g (1 Kg) 

* 30 g is used for each 1 ounce or part thereof for ease of conversion in this text. This is used throughout to maintain proportions in 

the recipes. 


304 

Appendices 

METRIC EQUIVALENTS FOR MEASURE 

MEASURE 

Standard 

Metric 

1 tsp 5 mL 

1 tbsp 15 mL 

¼ cup (4 tbsp) 

60 mL 

1/3 cup (5 1/3 tbsp) 80 mL 

½ cup (8 tbsp) 

120 mL 

2/3 cup (10 2/3 tbsp) 160 mL 

¾ cup (12 tbsp) 

180 mL 

1 cup (16 tbsp) 240 mL 

2 cups (1 pint) 480 mL 

4 cups (1 qt) 0.95 L 

2 qt (1/2 gal) 1.89 L 

4 qt (1 gal) 3.79 L 

* 30 mL is used for each 1 fluid ounce or part thereof for ease of conversion in this text. This is used throughout to maintain 

proportions in the recipes. 


305 

Appendices 

METRIC EQUIVALENTS FOR TEMPERATURE 

TEMPERATURE 

°F °C 

32 0 

100 38 

150 65 

200 95 

250 121 

275 135 

300 150 

325 165 

350 175 

375 190 

400 205 

425 220 

450 230 

475 145 

500 260 


306 

Appendices 

GUIDE FOR ROUNDING OFF WEIGHT AND MEASURES 

APPENDIX 7 

If the Total Amount of an Ingredient is 

Round it to 

WEIGHTS 

Less than 2 oz 

Measure unless weight is ¼ , ½ or ¾ oz amounts 

2-10 oz Closest ¼ oz or convert to measure 

More than 10 oz but less than 2 lb 8 oz 

Closest ½ oz 

2 lb 8 oz – 5 lb Closest full ounce 

More than 5 lb 

Closest ¼ lb 

MEASURES 

Less than 1 Tbsp 

More than 1 tbsp but less than 3 tbsp 

Closest 1/8 tsp 

Closest ¼ tsp 

3 tbsp – ½ cup Closest ½ tsp or convert to weight 

More than ½ cup but less than ¾ cup 

Closest full tsp or convert to weight 

2 cups – 2 qt Nearest ¼ cup 

More than 2 qt but less than 4 qt 

Nearest ½ cup 

1-2 gal Nearest full cup or ¼ qt 

More than 2 gal but less than 10 gal a 

More than 10 gal but less than 20 gal a 

More than 20 gal a 

Nearest full quart 

Closest ½ gal 

Closest full gallon 

a For baked goods or products in which accurate ratios are critical, always round to the nearest full cup or ¼ qt. 


307 

Appendices 

APPENDIX 8 

GUIDE FOR PURCHASING AND STORING INGREDIENTS FOR VEGETARIAN RECIPES 

Textured Vegetable Protein (TVP, Veggie chunks, mince) 

• Before purchasing consider the type required whether chunks or mince flavoured or unflavoured. 

• There are many varieties of TVP, so be sure to read labels properly before purchasing. 

• Check the expiration date on the packages. 

• TVP has a long shelf life if stored in a tightly closed container at room temperature. 

• Rehydrated TVP has to be stored in the refrigerator and used within 5 days. 

Tofu 

• The recipes in this manual calls for FIRM tofu to be used. Ensure to read labels properly. 

• Check the expiration date on the packages before purchasing. 

• The firm tofu may be found in the refrigerated section of the supermarket. 

• Tofu should be stored in the refrigerator. Once the package is opened it should be rinsed and covered with fresh water, change 

the water daily and use within a week. 


308 

Appendices 

Nutrient and Meal Standard for 4-6 year olds 

APPENDIX 9 

Recommended Dietary 

Allowance for Standard Meals 

Meal Standard for Menu Planning 

Nutrients Quantity Food Group Exchanges Weight/Measure 

Energy (kcal) 340.5 Staples 1.5 1/2 cup rice or cereal 

Protein (g) 15 FFA-Meat-med 1.5 2 oz meat 

Fat (g) 13 Fruits 0.5 ¼ cup juice 

Vitamin A (µg) 133.3 Vegetables 0.5 ¼ cup vegetables 

Vitamin C (mg)* 30 Fats & Oils 1 1 tsp gravy 

Iron (mg)* 5 Sugars 2 2 tsp sugar (in ½ cup drink) 


Sodium (mg) 1000 Total 

Potassium (mg) 533 Calories 340.5 kcal 

Carbohydrates 49% 42g 

Protein 17% 15g 

Fat 34% 13g 

*% RDA recommended for these meals is 20% for all nutrients except Iron and Vitamin C for which 30% was the target. 


309 

Appendices 

APPENDIX 10 

Equipment Requirements 

Large Equipment 

Stove & Ovens 

Refrigerators Freezers 

Freezers 

Trolley 

Specification 

30 inch, 4 burners, 2 oven shelves, Industrial type 

(stainless steel preferred) 

21.5 (20) cubic feet, Reach in, Double door Institutional type 


Special features: 

• Automatic condensate evaporator 

• Adjustable shelving 

• Exterior thermometer (preferred but optional) 

• Interior lighting 

20 cubic feet, Reach-in Institutional type 


Special features: 

• Automatic condensate evaporator 

• Adjustable shelving 

• Exterior thermometer (preferred by optional) 

24 inch by 12 inch, Stainless steel, 2 tier, with casters 

Fire Extinguisher 

For types ABC fires 


310 

Appendices 

No. Small Equipment/Utensils # per school Specification 

1. Cutting Boards 3 - 17” x 10½” ; Plastic Colour coded red, blue, white 

2. Measuring spoons 1 Nest ¼ tsp, ½ tsp, 1 / 3 tsp, 1 tsp, 1 tbsp, ½ tbsp 

3. Measure Cups - Dry 1 Nest ¼ cup, 1 / 3 cup, ½ cup, 1 cup 

4. Measuring Cup - Liquid 1 1000 mls or 1 litre; Small gradation; Stainless steel 

5. Counter Top Scale 1 5 kilo Gradation of grams 

6. Trolley 1 24” by 12”; 2 Tier with casters; Stainless steel 

7. Food Thermometer 2 Refrigerator & food 

8. Spoodles 3 8 oz, 6oz & 4 oz 

9. Ladles 3 12 oz, 8 oz & 2 oz 

10. Scoops (Food Portioner) 1 size 16 

11. Baking Trays 2 17½ x 12¾ 

12. Potato Masher 1 stainless steel 

13. Rubber Spatula/Scraper 1 14” 

14. Mixing Bowls 3 16”, 12 & 8 

15. Colander 1 12” stainless steel 

16. Service Trays 3 14” x 18” 

17. Vegetable Peeler 1 stainless steel 

18. Piano Whisk 1 10 “ or 14 “stainless steel 

19. Pots - small; 1 10, 15, 20 quarts stainless steel 


311 

Appendices 

No. Small Equipment/Utensils # per school Specification 

20. Pots - Large 1 20 , 24, 30 or 40 qt. stainless steel 

21. Sauce Pans 1 8” or 10” stainless steel 

22. Tumblers 5 oz. (no larger than 8 oz) 

23. Plates 6.5 oz. 

24. Bowls 11 oz. 

25. Dessert Spoons 

26. Cook Knives 1 8” Blade; stainless steel 

27. Vegetable Knives 1 4 “ Blade; stainless steel 

28. Cook Spoons 1 15” tall; stainless steel 

29. Cook Forks 1 15” tall; stainless steel 

30. Graters 1 9” x 4”; stainless steel 

31. Strainers 1 8” circumference stainless steel 

32. Slotted Spoon 1 12½” stainless steel 

33. Perforated Spoon 1 12½” stainless steel 

34. Fry Pan 1 12” or 18” 

35. Blender 1 Industrial type; ½ gallon capacity 

36. Mixer 1 1 stainless steel bowl 

37. Can Opener 1 stainless steel 

38. Aprons 2 Full white, cotton 

39. Head covering 1 box Disposable with Elastic band

Menu and Recipe Manu.. - The Early Childhood Commission

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