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  • 2 cups grated or cut into 1 inch piece mango
  • 1 cup grated coconut
  • 2 cups whole wheat flour
  • ¼ cup brown sugar
  • ½ tsp vanilla essence
  • Pinch of salt
  • Water
  • Vegetable or coconut oil for frying


  1. Combine first Three (3) ingredients in a mixing bowl.
  2. Slowly add water and mix to reach the desired consistency. Taste batter before adding sugar (the mango might be sweet enough). Mix in the vanilla and the salt.
  3. Heat frying pan with about 2tbsps of oil for every batch of fritters if necessary.
  4. Spoon batter in pan and fry until light or golden brown and cooked on the inside.
  5. Remove from pan and place on paper towel to drain any excess oil.
  6. Serve with sorrel or golden apple syrup.

Courtesy of  Saiyan Jacobs of T N Kirnon School


  • 1 dozen cleaned ackee
  • ½ lb boiled, deboned and strip saltfish
  • 2 cups whole wheat flour
  • 1 egg or 1 tsp baking powder
  • ¼ pt olive oil
  • 2 lettuce leaves
  • 1 small ripe tomato
  • 1 small red onion
  • ½ cup chopped chive
  • 2tbsps fresh thyme leaves
  • ½ cup seeded and chopped seasoning peppers
  • 8 cloves garlic finely chopped
  • 2 cups water
  • Salt and pepper to taste


  1. Make sure salt has been boiled out of the saltfish. This can be done the day before.
  2. Boil ackee until tender, drain then set aside. In a mixing bowl add flour and make a well. Add egg, oil and some of the water and mix to combine.
  3. Add seasonings and ackee to the batter and gently fold in. add more water if needed, then salt and pepper to taste. Batter should be of a slightly thick consistency.
  4. Let batter sit, and heat ¼ cup of oil in pan. Once oil has heated, carefully put batter in pan using a metal teaspoon or tablespoon.
  5. Fry until golden brown on each side.
  6. Remove from pan and drain on absorbent paper towel to remove excess oil.
  7. Serve on a bed of lettuce with tomatoes on the side.

Courtesy of Mekada Philip A. E. Goodwin Faith School


  • 1 cup sorrel blended
  • 1 cup sliced golden apple
  • 2 tbsps brown sugar
  • 1/8 tsp lime juice


  1. Strain sorrel juice.
  2. Add to a blender with the golden apple, sugar and lime juice.
  3. Pour into a mug and refrigerate to chill.

Courtesy of Bernadette Esprit T N. Kirnon School



  • 3 tablespoons olive oil, divided
  • 2 tablespoons unsalted butter, melted
  • 2 tablespoons honey
  • 2 tablespoons brown sugar
  • 1 tablespoon Dijon mustard
  • 3 cloves garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • Kosher salt and freshly ground black pepper, to taste
  • 16 ounces baby red potatoes, halved
  • 4 boneless, skinless chicken breasts
  • 24 ounces broccoli florets*
  • 2 tablespoons chopped fresh parsley leaves


  1. Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  2. In a small bowl, whisk together 2 tablespoons olive oil, butter, honey, brown sugar, Dijon, garlic, oregano and basil; season with salt and pepper, to taste. Set aside.
  3. Place potatoes in a single layer onto the prepared baking sheet. Drizzle with remaining 1 tablespoon olive oil and season with salt and pepper, to taste. Add chicken in a single layer and brush each chicken breast with honey mixture.
  4. Place into oven and roast until the chicken is completely cooked through, reaching an internal temperature of 165 degrees F, about 25-30 minutes.* Stir in broccoli during the last 10 minutes of cooking time. Then broil for 2-3 minutes, or until caramelized and slightly charred.
  5. Serve immediately, garnished with parsley, if desired.



PREP TIME     5 Mins                     TOTAL TIME   5 Mins


  • 2 fresh bananas
  • Cinnamon, to taste
  • 1 – 2 tsp maple syrup


  1. Slice fresh bananas and freeze for 60 – 90 minutes.
  2. Blend frozen bananas, garnish with cinnamon, drizzle with maple syrup and enjoy!

Courtesy of Pure Leaf.

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