Ingredients

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100g wholemeal self-raising flour1 teaspoon ground mixed spice1 large egg80g grated carrot4 tablespoons low-fat, lower-sugar plain yoghurt100ml semi-skimmed milk30g sultanas or raisins1 teaspoon vegetable oil

Cooking Instructions

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• Cooking Time:10 MINS

Put the flour, mixed spice, egg, grated carrot, yoghurt and milk into a large mixing bowl and use a hand whisk or fork to mix together thoroughly.Stir in the sultanas (or raisins).Heat a non-stick frying pan over a medium heat and add a few drops of oil. Cook tablespoonfuls of the batter in batches, turning them over after 1 to 2 minutes to cook the other side.Make 8 mini pancakes altogether, adding a further 2 to 3 drops of oil to the frying pan with each batch.

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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125g lower-fat spread, melted and cooled slightly2 tablespoons semi-skimmed milk1 teaspoon vanilla extract2 eggs, beaten1 ripe banana, mashed50g unsweetened apple purée100g self-raising flour1 teaspoon ground mixed spice50g soft brown or light muscovado sugar75g dried blueberries75g porridge oats

Cooking Instructions

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• Cooking Time:25 MINS

Preheat the oven to 180C (fan 160C, gas mark 4). Line a muffin tin with 8 paper muffin cases or squares of baking paper.Mix together the cooled low-fat spread, milk, vanilla extract, mashed banana, apple purée and eggs in a bowl.In a separate large mixing bowl, combine the flour, mixed spice, sugar, blueberries and porridge oats.Slowly tip the wet ingredients into the bowl of dry ones, gently mixing as you go, until combined.Divide the mixture evenly between the muffin cases, then bake for 25 to 30 minutes, until firm and golden. Remove from the oven and leave to cool on a wire rack.

Ingredients

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2 teaspoons tomato purée2 teaspoons reduced-salt soy sauce2 tablespoons lemon juice8 skinless chicken drumsticks880g potatoes, peeled and cut into chunks4 carrots (or 320g), sliced320g frozen peas4 tablespoons 1%-fat milk1 pinch ground black pepper

Cooking Instructions

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• Cooking Time:30 MINS

Put the tomato purée, reduced-salt soy sauce and lemon juice into a mixing bowl (not a metal one). Mix well and season with black pepper. Add the chicken drumsticks, turning to coat them in the mixture. Cover and refrigerate for at least 30 minutes, or overnight if preferred.When ready to cook, preheat the oven to 200C/fan oven 180C/gas mark 6. Arrange the drumsticks in a foil-lined roasting tin and roast for 30 minutes, brushing them with the remaining glaze after 20 minutes.While the chicken is roasting, boil the potatoes and carrots in separate saucepans until tender – they will take about 20 minutes. Put the peas on to cook in a little boiling water, 5 minutes before the chicken is ready.Drain and mash the potatoes, beat in the milk and season with black pepper. Serve with the chicken drumsticks, carrots and peas.

Ingredients

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300g honey beans or black-eyed beans (washed, soaked overnight and drained)150g onion, chopped2 teaspoons vegetable oil1 teaspoon ground chilli pepper1 teaspoon salt (optional)150g red bell pepper, chopped1 litre of water2 medium-sized ripe plantains, peeled and cut into 4 or 5 pieces each

Cooking Instructions

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• Cooking Time:50 MINS

To make the ewa oloyin, first bring 700ml of water to the boil in a large saucepan. Add the beans and half the onion, then cover and cook on medium-low heat for about 40 minutes. Check whether they're ready by crushing a few beans with the back of a fork – they should be easy to mash. If not, add more water (200ml at a time) and check again in another 10 minutes.Add the rest of the onion to the pot along with the oil, ground pepper and salt. Stir well and allow to cook for a further 5 minutes on low heat. Add the chopped bell pepper, stir and simmer for another few minutes, before turning off the heat and leaving to cool until it's time to serve.About 10 minutes before the beans are ready, steam the pieces of plantain until soft when pricked with a fork (about 12 to 15 minutes). Serve in a bowl with a ladle of beans and enjoy.