Eating Better

Ingredients

Jerk lentil stew

• 1 tbsp olive oil
• 1 onion
• 2-3 cloves garlic
• 4-5 sprigs of thyme (optional)
• 150g whole green or brown lentils
• 25g creamed coconut (in block form) or 200ml tinned coconut milk
• 2 tbsp tomato puree
• 1 tbsp jerk paste (choose a spice level you are comfortable with)
• 200-300g vegetables (we chose carrots and peppers)
• 100-150g spinach, greens or kale
• Salt and pepper to taste

Naked slaw

• 1/4 green or red cabbage
• 1 carrot
• 2 spring onions
• Thumb-sized piece of ginger (optional)
• Small handful of fresh parsley or coriander (optional)
• Juice of 1 lime or lemon (optional)
• Apple cider vinegar (optional)
• Extra virgin olive oil (optional)
• Date syrup or sweetener of choice (optional)

Baked plantain

• 1-2 ripe plantains, yellow and slightly firm

• Olive oil

METHOD

Jerk lentil stew

1. Prepare the ingredients as above, making sure you have rinsed and soaked the lentils for at least an hour, if time permits beforehand.
2. Heat the oil in a large enough pot then add the onions, garlic and thyme and cook for a few minutes, next add your chopped veggies of choice and cook for a few more minutes.
3. Now add the tomato puree and jerk paste if using and mix through, followed by the lentils and creamed coconut, mixing through to ensure it is coated in the seasonings. Now add the water or (coconut milk and water) and bring to a boil, then reduce the heat, place the lid on top, and cook for about 20 minutes until the lentils are tender and the water has reduced down into a thick sauce.
4. If you are making the plantain, you can prep now and start baking.
5. Once the lentils are tender, check the liquid and add a little more water if the sauce is too thick or the water has evaporated.
6. Now add your greens of choice, and mix through and leave to wilt/cook into the sauce for about 5 minutes with the lid on, then turn off the heat, taste and season with the salt and black pepper if needed.

Baked plantain

1. Preheat the oven to 180c/160c fan/gas mark 5. Have a baking tray ready.
2. Peel the plantain, by cutting off both ends, gently run the knife down the side to remove the rest of the skin being careful not to cut too deep as you do not want to cut into the flesh.
3. Slice the plantain on a diagonal, medium thickness, so that they are more oval shaped then round and evenly sized, for baking.
4. Grease a non-stick baking tray with the oil, then add the plantain slices onto the tray and coat both sides with the oil before baking, (make sure the slices are well coated to prevent sticking to the tray).
5. Bake for about 10 minutes until golden brown then flip over and continue to cook for another 5 of so minutes until golden brown on both sides.

Naked slaw

1. Place the flat side of the cabbage onto your chopping board and begin slicing into thin strips, until all the cabbage has been used up (alternatively use a food processor or grater for a finer finished product). Place into a large bowl.
2. Grater the carrot, then finely chop the spring onions including the green ends and coriander if using and place in the bowl with the cabbage. Mix well to combine and
3. blend the colours. Cover and store in an airtight container in the fridge until ready to eat.
4. If you are making the dressing, you can make that by mixing the olive oil, vinegar, ginger if using, and black pepper together with a fork until well combined. Taste and adjust if needed.
5. When you are ready to serve the slaw add the dressing to it, and mix in well. Alternatively, if you prefer just add some freshly squeezed lemon or lime juice over the slaw before serving and mix in well.