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£10 Recipe Kit - Oxtail and Butter Bean Stew

£10 buys the main ingredients needed to make a meal for up to 4 people.

See below for a full list of contents.

SKU: £10-OXBB-4
£10.00
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Included in this kit:

.

1kg Oxtail

.

All Purpose Seasoning

.

Can of Butterbeans

.

Onion

.

Tomato

.

Bay leaf

Thyme

.

Spring Onions

Garlic

.

Scotch Bonnet Pepper

.

Not included in this kit *** Salt, Black pepper  Rice and 150g of Plain Flour from the cupboard if you are including dumplings

Included in this kit:

.

1kg Oxtail

.

All Purpose Seasoning

.

Can of Butterbeans

.

Onion

.

Tomato

.

Bay leaf

Thyme

.

Spring Onions

Garlic

.

Scotch Bonnet Pepper

.

Not included in this kit *** Salt, Black pepper  Rice and 150g of Plain Flour from the cupboard if you are including dumplings

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Green bananas are used as a vegetable, in place of rice, pasta or potatoes. Steam them, boil them mash them or use them instead of meat in a spicy curry dish. I have even experimented using them instead of pastry as a base for a homemade quiche. This is done by boiling and mashing them. Baking the base "blind" makes it crispy and flaky and more like the pastry you are trying to replace. If you have ever eaten or made a cheesecake the principle is the same - a biscuit is mashed up to form a base.

If boiling green bananas cook them separately, you can leave the skin on, wash them well first as bananas, just the same as every other crop grown outside, are spayed with chemicals to help them grow and keep the insects from feeding on them before the humans get a chance.

One trick to use when boiling green bananas in their skins, is to put a teaspoon of cooking oil in the water. It prevents the pot from turning black from the colour that leaves the green banana skin when they are cooked. It works! (Remove the skin before eating).

Green bananas have a low glycemic index (30). These types of foods prevent the blood sugar levels from rising. If you are diabetic you probably know the importance of this. It is likely that you are already seeking out substitutions for other carbohydrates to put on your plate. Green bananas can fill that void.

Although a starch, green bananas are 'resistant starch'. The body cannot absorb resistant starch or break it down and digest it in the normal way. Therefore, once eaten it passes from the small intestine into the large intestine. Once there, it begins to act like a special type of fibre (insoluble fibre) which helps to prevent constipation and ease symptoms of IBS and helps to keep cholesterol in check.

Green bananas are a valuable source of minerals such potassium (helpful for kidney and blood pressure health) magnesium, copper and manganese. Vitamin C and B6. They also help the body to absorb calcium from other calcium rich foods. Green banana porridge made with your choice of milk makes a healthy substitution breakfast cereal.

Green bananas have reputation for providing additional iron. I am not certain why this is. Eaten green they certainly do provide more iron than a yellow banana. However, neither variety is significantly high in iron to be consumed for this reason alone.

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Eating fish provides the body with essential vitamins and minerals.

Fish contains an oily substance called Omega-3. It is claimed that Omega-3 improves the circulation by clearing out the blood vessels.

The Omega-3 in fish, helps to keep the joints lubricated and prevent them swelling up. The swelling of the joints and the pain it causes could be made more bearable by eating plenty of fresh fish. This inflammatory condition, may lead to inflammation in other parts of the body. Inflammation of the lungs is a prime example. In the lungs, the inflammation manifests itself in a number of ways eg via chest pains, a lingering cough and shortness of breath.

Scientist have been looking to see if Omega-3 might lessen the symptoms of common depressions such as seasonal affective disorder (SAD disease) and post-natal depression.

Vitamin A or Retinol also found in fish, helps to keep the eyesight clear. Vision can become blurred in old age due to retina damage.

Eating fish regularly might reduce another common lung complaint - Childhood Asthma. Find new and exciting ways to tempt children to eat more fish and see if this improves the condition. Childhood asthma is difficult to manage and interferes with everyday life, play-times, sporting activities, school in general and the sleeping patterns for both the sufferer and those managing the condition.

It is OK to eat fish whilst pregnant. Eat tiny amounts of shellfish and other fish known to be contaminated by mercury eg trout. It is also best to avoid eating raw fish during pregnancy, as an added safety measure.

Many fascinating scientific discoveries are linked to eating fish. Scientists tell us that the brain, is mainly made up of a fatty substance known as Omega-3. Omega 3 is present in most fish. Other sources of Omega 3 are limited. Plant oils like flaxseed, soybean and canola oil are likely substitutions for vegans and vegetarians looking to get their Omega-3.

Keeping a healthy brain means that dementia, a deterioration of the brain, is less likely to happen. The foods eaten are only one factor in controlling this disease. The right foods, including fish, does play a significant role.

The Omega-3 in fish could improve the concentration skills of children. Some children think that they are allergic to fish, others claim that they do not like the taste or smell. In some cases this is true, in other cases it might be because they haven't been introduced to fish at a young enough age. Keep offering it up anyway. Children often change their habits.


Other nutrients in fish are : iodine (thyroid function), selenium (which could be a cancer fighting enzyme) zinc, potassium as well as Vitamin D.

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£10 buys the main ingredients needed to make a meal for up to 4 people.

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Cho Cho (two)

Cho Cho ( sometimes known as chayote and christophine) is a type of squash, it has a delicate taste.

Cho cho is rich antioxidant vitamin s B and C. The cho cho is usually treated as a vegetable and can be baked boiled or sautéed.

Experiment with the cho cho by using it as a fruit and eating it raw. Try adding it to a salad to make it more interesting. A bit like how an apple would be used in a Waldorf salad.

When used most people tend to peel them. To maximise the nutritional content of the cho cho you should wash it carefully and leave the skin on. A lot of the nutritional goodness in the food we eat is contained just under the surface of the skin - keep it and eat it raw or cooked.

To make it easier to use, cube or slice try chopping the cho cho in half length ways - expose and remove the hard seed. Keep the seed dry it out and grate it into your juices and smoothies to boost their antioxidant quotas.

Cho cho is already known as an addition to soups, meat and escovitch fish dishes where it absorbs the flavours and seasonings.

I have recently been introduced to a new way of using cho cho. It is prepared and seasoned using authentic herbs and spices and cooked as a side dish instead of roast potatoes - they are extremely low in carbs. I am sure this knowledge will add to their popularity.

If you have never tried this amazing food before, the best way to describe its taste is a cross between potato and cucumber.

There is only one disadvantage to this vegetable/fruit that I can find. They are extremely perishable. I have never tried freezing them. If you know of any way to make the cho cho last any longer, please drop me a note.

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