Two Islands One paradise - Beautiful St. Kitts and Nevis


1 Cup (250 ml) diced Sweet Peppers
1 Cup (250 ml) diced Onions
1 Cup (250 ml) Tomatoes (chopped)
1 Cup (250 ml) diced Carrots (cooked)
1 Cup (250 ml) shredded Cabbage
1 Cup (250 ml) Breadfruit, or White Potatoes
2 tbsp (30 ml) Margarine
2 Eggs (i substitute with milk)
1 Cup (250 ml) Breadcrumbs
1 Cup (250 ml) diced Christophene - cooked
1 Cup (250 ml) Green, Pigeon or Black eye Peas
Sauté onions, sweet pepper, tomatoes and cabbage with margarine. Add carrots, christophene, peas and breadcrumbs. Stir well; add beaten eggs (milk) to moisten. Pile into a greased Pyrex dish. Top with mashed breadfruit (white potatoes), dot with margarine. Bake until brown in a moderately hot oven.


1 Lb (500g) Eggplant
1 - ½ Lb Tin (250g) Tomato Juice
1 Green Pepper chopped
 Salt and Pepper to taste

3 Cups (170ml) Flour

1 Medium Onion (minced)

1 Pot spoon Cooking Oil

Method Heat oven 350˚F. Wash peel and dice eggplant. Sauté in cooking oil with onions and green pepper. Do not brown. Remove from fire add other ingredients, mix well. Put into a greased baking dish. Cook for 15-20 minutes or until brown on top. 


Lentil Roast

1  Cup mashed cooked Lentils
½ Cup diced Onion
2  Eggs, lightly beaten
¼ cup Vegetable Oil
1  13-ounce can Evaporated Milk
1½ cups crushed Corn Flakes
1 teaspoon Salt
½ cup chopped Nuts 

Preheat oven to 375º. Sauté onion in 1 tablespoon oil in small skillet. Combine with remaining ingredients in a large bowl; press into 9 x 5-inch loaf pan. Bake for 50 minutes.  

Eggplant Parmesan

½ Cup diced Onion
1 Tablespoon Butter or Margarine
1 15- Ounce can Tomato Sauce
2 Teaspoons Brown Sugar
½ Teaspoons Oregano
1 Egg, lightly beaten
1 Tablespoon Milk
6 to 8 ¾-inch tick slices eggplant, unpeeled
½ Cup fine, dry Breadcrumbs
1 Cup grated Mozzarella Cheese, divided
¼ Cup freshly grated Parmesan Cheese

Place onion and butter in 1½-quart microwave casserole. Cover and microwave on High for 2 to 3 minutes or until tender. Stir in tomato sauce, brown sugar, and
oregano. Cover and microwave on High for 3 minutes. Stir; reduce power to
medium (50% power). Microwave for 5 to 7 minutes or until hot, stirring after 3
minutes. Set sauce aside. Combine egg and milk; dip eggplant slices in mixture then coat in breadcrumbs. Place slices in a 12 x 7-inch microwave
casserole dish, overlapping slices
if needed. Cover with waxed
paper; microwave on High for 11
to 15 minutes or until tender,
turning slices after 8 minutes.
Sprinkle ¾ the mozzarella cheese
over top. Spoon sauce on top the
cheese. Top with remaining
mozzarella and Parmesan
cheeses. Microwave on High for
1 to 2 minutes or until cheese is melted.


(Simply Vegan-Quick Vegetarian Meals)


4 Cups cooked garbanzo
beans (chickpeas), mashed
1 stalk celery, finely chopped          
1 carrot, finely chopped
¼ small onion, minced
¼ Cup whole wheat flour
Salt and paper to taste
2 teaspoons oil
Mix the ingredients (except oil) in a bowl. Form 6 flat patties. Fry in oiled pan over medium-high heat until burgers are golden brown on each side. Serve alone with a mushroom or tomato sauce or as a burger with lettuce and tomato. Make 6 burgers.

 (Simply Vegan- Quick Vegetarian Meals)

½ red cabbage, shredded
1 apple, chopped
Small onion, chopped
½ cup water
½ cup raisins
½ teaspoon cinnamon
Use a noon-stick pan, if
possible, and heat
ingredients. Stirring
occasionally, over medium-high heat for 10 minutes. Serves 4.


(Meatless Meals for Working People – Quick and Easy Vegetarian Recipes)


⅓ pound rigatoni or other pasta
1 onion, chopped
1 clove garlic, minced
½ green pepper, chopped
olive or vegetable oil
1 small can of tomato sauce
1 pound can kidney beans,
1 teaspoon soy sauce (optional)
¼ teaspoon salt (optional)
½ teaspoon chili power
Black pepper to taste
Cook pasta according to package instructions. Sauté onions, garlic, and green pepper in oil 4-5 minutes or until soft. Stir in tomato sauce, kidney beans, soy sauce, salt, chili powder, and a shake of black pepper. Simmer several minutes to heat through. Drain pasta when done and stir into sauce. Serve as is, or add ½ cup crumble tofu or low-fat cottage cheese to each serving to make a lasagna-like dish. Add hot sauce if desired. (To decrease fat content, sauté in water instead of oil, or just brush the pan lightly with an oiled paper towel.) Serves 4.


(Simply Vegan-Quick Vegetarian Meals)

2 Cup rice
4 Cups water
5 medium potatoes, peeled,
 and thinly sliced
2 Cups water
½ green cabbage
10-ounce box of frozen peas
 (or equivalent French)
2 teaspoons curry power
1 teaspoon turmeric
½ teaspoon ginger
½ teaspoon garlic power
⅛ teaspoon cayenne pepper
Salt to taste (optional)
Cook rice in 4 cups water in a covered pot over medium-high heat until done.
In a separate pan, add sliced potatoes to 2 cups of water and heat over medium-high heat. Shred cabbage and add to potatoes. Add peas and spiced to mixture. Continue heating in covered pan, stirring occasionally, until potatoes are tender. Serve over cooked rice. Serves 6.

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