Ingredients

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400g tinned chopped tomatoes1 teaspoon hot pepper powder170g red onion, diced1 teaspoon curry powder1 low-salt seasoning cube (5g)70g garden egg (white aubergine), chopped100g yellow bell pepper, deseeded and chopped100g red bell pepper, deseeded and chopped25g locust beans (also called iru, dawa-dawa or ogiri)200g peeled prawns

Cooking Instructions

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• Cooking Time:45 MINS

Add the chopped tomatoes, hot pepper, onion, curry powder and crumbled seasoning cube to a medium-sized pot. Cook on medium heat, stirring continuously for 5 minutes.Stir in the garden egg, yellow and red peppers, and locust beans. Cover and cook for a further 8 to 10 minutes on medium heat.Add the prawns and kale, and sprinkle in the dried crayfish. Stir well to combine all the ingredients, then cover and allow to steam on low heat for 7 minutes.To make the fufu, add the porridge oats and cold water to a food blender. Allow to soak for a minute or so and then blend until smooth. If you like a more coarse texture, blend for less time.Pour the mixture into a non-stick pot and cook on medium heat, stirring continuously until it starts to thicken. Once the oats become more solid and dough-like, stir more forcefully, pounding the mixture for 3 to 4 minutes, until it becomes thick and stretchy. The mixture can burn easily, so don't take your eye off it!Lower the heat and use the wooden spoon to create 4 or 5 wells in the mixture. Add 150 to 200ml of boiling water, then cover the pot and allow to "cook" on low heat for 5 minutes.Carry on mixing for another 3 to 4 minutes using a pounding motion until you have a soft, sticky "dough". Remove from the heat, divide into portions and serve with the kale riro.

Ingredients

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1 scotch bonnet pepper1 medium chopped onion2 red bell peppers, deseeded and chopped300ml water425g sweet potato, peeled and cut into cubes425g white potato, peeled and cut into cubes2 teaspoons red palm oil1 tablespoon ground crayfish (optional)1 small (5g) lower-salt stock cube80g kale, washed4 hard-boiled eggs, peeled

Cooking Instructions

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• Cooking Time:30 MINS

Add the scotch bonnet, onion and red pepper to a food blender with 300ml water, and blend to a smooth paste.Pour the blended ingredients into a large pot, then add the white potato, sweet potato, palm oil, stock cube and crayfish (if using). Top up with more water until the potatoes are covered by about 3cm.Cover the pot and boil on a medium-low heat for about 20 minutes, or until the potatoes are soft enough to mash. The mixture should be quite loose and saucy.Lower the heat and use a wooden spoon to gently crush the potatoes and combine with the sauce.Stir in the kale and allow the mixture to simmer for 3 to 5 minutesGently create 4 wells in the mixture and add the hard-boiled eggs. Serve hot and enjoy!

Ingredients

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1 cup Coles Long Grain White Rice2 tsp vegetable oil2 eggs, lightly whisked2 bacon rashers, chopped1 carrot, peeled and grated2 shallots, trimmed, finely sliced1/2 cup frozen peas, thawed (see notes for Low FODMAP substitution)1 tbsp soy sauceSesame seeds, to serveShallots, sliced, extra, to serve

Cooking Instructions

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• Cooking Time:30 MINS

Cook the 1 cup Coles Long Grain White Rice in a large saucepan of boiling water for 12 minutes or until tender. Drain and leave to cool.Heat 2 tsp vegetable oil in non-stick wok or large frying pan over medium heat. Add 2 eggs, lightly whisked. Swirl over base to form an omelette. Cook for 2 minutes or until set. Transfer to a chopping board. Set aside to cool slightly. Roll up and thickly slice.Add 2 bacon rashers, chopped to wok. Cook 4 minutes until light golden. Add 1 carrot, peeled and grated. Stir fry 1 minute. Add 2 shallots, trimmed, finely sliced, 1/2 cup frozen peas, thawed (see notes for Low FODMAP substitution) and rice. Cook, stirring, 3-4 minutes. Add egg and 1 tbsp soy sauce. Stir until heated through. Sprinkle with Sesame seeds, to serve and top with Shallots, sliced, extra, to serve. Serve immediately.