Saturday, 10 February 2018

Walnut Paste or Meat - Tuna Fish Substitute


I saw a few recipes online talking about "Taco Meat" using walnuts and it interested me. This recipe is not like the ones I saw because they included ingredients like sundried tomatoes and whatever else. I decided to just use my usual go to ingredients for practically everything I make and was pleasantly surprised by how DELICIOUS this nut meat (or paste) is!!!!!!!!! I love it combined with the flavours of cucumber, tomato and watercress especially.

Trust me, it's worth a try! It is now my favorite salad dressing or salad companion and tastes great with chickpea crackers (recipe to come for those) or in a sandwich with chickpea patties. Honestly because of the lime and red onion flavour boost, it tastes just like tunafish! I am serious - although it has been so long since I had tunafish that me saying so is pretty laughable. Still it even looks like it. So instead of making tuna sandwiches, whip up a batch of this walnut paste and fulljoy!

Now the key to this recipe is not to over-blend so that it is fine and grainy but not too chunky.  It is best to use a mini chopper, a food processor or the small cup of the Nutribullet. You want to pulse for a bit and not blend it too long.

You will need:

1 cup walnuts (soaked for a few hours)
1/8 cup water
1 small clove garlic
1/4 a small red onion
3 leaves of chive
1 small lime juice extracted or at least 1 tbsp juice I estimate
2 pinches pink salt
2 pinches dried cilantro leaves
2 pinches dried basil leaves
1 splash Braggs soy sauce (optional)
Drizzle of cold pressed coconut oil (or oil of your choice) (say 1 tbs)
1 dash paprika
1 dash of nutritional yeast

To get the full seafood taste add a dash of Braggs kelp seasoning or other seaweed.


Grate the clove of garlic and chop the onion and chive into smaller bits to help blending.
Drain your soaked Walnuts and combine everything in blender cup.
Pulse ingredients in mini food processor or blender until a coarse yet fine texture arises, do not add more water or allow it to become creamy.
The aim is to blend until everything is broken down into bits.
Using the Nutribullet blend until it stops moving, remove, shake everything to the bottom and blend again two more times and that should be fine.
Store in a glass jar and consume within a week.
The more lime and onion the nicer the flavor.

It's a great addition for those who are seeking to eat more raw meals daily. Try the salad!

2 tomatoes
1 cucumber
2 leaves of greens like kale or pakchoi
1/2 bell pepper
pumpkin or hemp seeds
2 dollops of walnut paste

If you want to make the cucumber sandwiches as shown below, just slice some cucumbers into long thick slices, slice some tomatoes into circles and add a few sprigs of watercress. Spread the walnut paste onto the cucumber then layer with tomato and watercress.
Yumm! Ital goodness.

For breakfast for my kingman I make a sandwich with the walnut paste, a chickpea patty, tomato or cucumber. He loves it as do I.

Please tag me on Instagram @italpeople so I can share your pictures if you try this versatile delicious, recipe.

Health and Wealth
RasTafari Live
Sis. Ila Addis

Thursday, 25 January 2018

Falafel or Veggie Nuggets Recipe

These “falafel” can probably better pass as vegan “chikn nuggets” or veggie nuggets - I'm not really sure what they should be called :p - But they are delicious none the less! I especially find them more enjoyable on the second day, lightly toasted. I enjoyed them with oven baked vegetables and sauteed sweet potato slices.
The recipe I came up with is very simple and won't take up too much time in the kitchen.

You will need:

2 cups chick peas
2 large leaves shadon beni (optional if you have it)
1 small onion
3 cloves garlic
2 pimento pepper or other
6 chive greens
1 bunch parsley
1 cup chickpea flour
Salt, ground turmeric, cumin, paprika etc


Blend shadon beni, onion, garlic, pepper, chives, parlsey and place in a bowl.

Blend the cooked chick peas with no liquid.

Place in bowl with seasonings, flour, salt, turmeric and cumin etc. Mix well.

Form into small balls and flatten and round edges.

Fry on both sides in oil. I personally don't like fried food besides the occasional plantain, but I knew the effect would be lost if I baked these. However, baking is worth a shot and I will try it next time to compare flavor.

Makes 12!

Tell me what you think if you try it!

Ila Addis

Friday, 12 January 2018

Vegetable Rice Noodles One-Pot

This recipe started out as a soup but once everything cooled – which is a must when eating soup because that’s when the flavors appear – the liquid disappears leaving a sauce. The rice noodles basically soak it all up. But never mind, it’s still pretty delicious and with slices of avocado, it’s pure heaven! The flavours of ginger and rosemary carry it to a whole other level and make it so enjoyable!


Pack of rice noodles – use half.
1 small red onion
1 big pimento or other pepper
3 cloves garlic
2 leaves of shadon beni/culantro
1 thumb ginger
Sprig of fresh rosemary
Sea or pink salt
Powdered cumin, turmeric, Italian seasoning, dried or fresh basil, paprika
Nutritional yeast
Powdered coconut mylk or liquid
Tomato paste
½ cup canned corn
Half 1 big carrot
Half 1 big chocho or christophene
1 cup of shredded cabbage
3 florets of broccoli
1 tomato


Because this is an Asian-inspired dish make sure to slice everything in long lines.

Cut the onion in half and slice making little half circle strips. Slice the pepper in thin circles. Also slice the shadon beni in lines across. Grate the ginger and garlic using the big holes. Cut the tomato into small cubes.

Put these seasonings in the pot and throw in some oil – sesame or regular cooking coconut oil would be fine.

Prepare the vegetables by peeling and washing them. Slice the chocho, carrot and cabbage in a way to make long lines of the vegetables. Cut the broccoli into small pieces as well.

Heat the seasonings and oil and sautee them for a minute before adding water. Then add the salt, powdered cumin, paprika, turmeric, Italian seasoning and dried basil – or any other seasonings you like. This forms the base.

When boiling add the rice noodles and allow stir in, then drop in the vegetables. Allow to cook for five minutes and add a few dashes of nutritional yeast, powdered coconut mylk (about 1/8th cup if using liquid) and a spoon of tomato paste. Also pick the needles off your fresh rosemary and drop them in.

Allow another few minutes of cooking, cover and allow to cool. I took the cover off of mine to allow it to cool as I usually do with my soups and this is probably why the water dried out, so maybe only put the cover on part ways to preserve your liquid if you wish to have it more as a soup.

I hope you enjoy this as much as we did – one pot meals are a favourite in my kitchen so this was definitely a win!

Tag us in your photos on Instagram if you try this @italpeople
If you wish to share your recipe with the RasTafari community, please write it in a similar format as shown here and email it with your pictures to Health is Wealth let I and I share that with one another!

Friday, 5 January 2018

Oven Roasted Vegetables

Oven Roasted Vegetables are the perfect side-dish to complement lentils or chick peas and quinoa. They are quick and easy and full of flavour! They will become an addiction when planning meals!
What's great is that you can try this basic recipe with any medley of vegetables, keeping things festive and exciting. I have given ideas for three types of oven roasted dishes you can make.

Roasted Veggies

You will need any medley of vegetables:

Brussel sprouts
Butternut squash/pumpkin

powdered turmeric, ginger, paprika. cumin, dried basil, oregano, salt

Coconut oil for coating tray
Flat baking tray
Foil (optional)

Prepare the vegetables:

Slice brussel sprouts carrots and okra in half (or leave them whole), slice zucchini in circles; chop broccoli and cauliflower into florets and cube pumpkin or squash.

Place in a big bowl and sprinkle all the ground or dried seasons all over the pieces. I don’t measure I just dash until there is enough to cover both sides well. Estimate 1-2 tsp or more of each.

Spread the veggies on a well-greased pan or you can use foil as the base, but grease that as well.
For extra seasoning boost: grate 3 cloves garlic and finely chop pimento pepper and sprinkle on top when they are all spread out.

Bake for 20-25 minutes on medium heat, with no cover. Flip halfway if you wish.

Pull out, cool and serve warm


                                               roasted cauliflower pumpkin zucchini and eggplant

Oven Roasted Sweet Potatoes

This recipe is the same except for potatoes.
Use medium sized sweet potatoes or white potatoes (as many as you usually make)

Wash your potatoes really well. Slice them at ¼ inch thickness length ways (tip to tip) to make ovals so you get longer fries. You can also cut them in apple-slice chunks and make “wedges,” or cube them for “seasoned potatoes” or slice into think circles for chips.

Place in a big bowl and sprinkle all the ground or dried seasons all over the pieces.
Spread the circles or cubes or wedges to a well-greased pan or you can use foil as the base, but grease that as well.

Bake for 20-30 minutes on medium heat, with no cover. .
Pull out, cool and serve warm. They can be toasted to reheat.
I love them with a simple cashew cheeze sauce or sweet hemp dressing as a dip.

Oven Roasted Eggplant Slices

1 eggplant or as many as you need


Slice the eggplant into fairly thin circles, no more than ¼ inch thickness. Some people like to slice them thick to 1/2 thickness which gives it a more meaty taste in my opinion so it's up to you, I do both. In the picture below I did them a bit thick.

Put half in a big bowl and sprinkle all the seasonings on the pieces. The eggplant should be damp to encourage the seasonings to stick. Repeat til all is finished.


Spread the circles to a well-greased pan.

Bake for 15-20 minutes on medium heat, with no cover. Flip halfway to get both sides brown The aim is get them crisp almost like chips.

Pull out, cool and serve warm alongside any dinner or lunch menu!

                                                          In this picture the eggplant is thin

I hope this recipe inspires you to get creative in the kitchen! You can do anything with the basic idea of chop, season and bake!

Happy New Year and all the best for 2018, wishing all RasTafari Good health and lots of wealth!
Ila Addis

Saturday, 29 April 2017

Green Banana Stir Fry Side Dish

Green Banana is a popular food eaten with stews, fish, peas, pickled cucumber, cold slaw, and provision such as sweet potato, breadfruit, yam, eddoe and dasheen.
It is not something I eat often because it makes a mess of your pots, and because it really probably isn't a good idea to eat young/unripe bananas. I figure it is a food that came about during the old times when families probably had to make do with what they could find to eat in the garden.

Usually green bananas are boiled in the skin and then the skin removed. the bananas are then dropped into split pea soup or simply eaten with ground provision foods along with meat or peas. This recipe is my personal stir fried way of eating green bananas.

You will need:

A hand of at least 10-15 green/young bananas
4 leaves of greens (2 pakchoi, 2 chard in this recipe)
1 small onion
2 pimento peppers
2 cloves garlic
¼ bell pepper

Seasonings to taste: salt, ground/powdered: turmeric, cumin, ginger, Italian seasoning, paprika, mustard

A little oil

Deep wide pot
flat frying pan or stir fry pan


Bring water to boil in the big wide pot. Separate the green bananas from the hand.

Cut off the top and bottom of each banana. 

Drop them in the boiling water and allow to cook for ten minutes.

Throw them off into a strainer and run cold water to cool them.

When cool, make a shallow slice along the length of each blackened banana skin and peel off the green-black skin. Take the knife and scrape off the thin green pieces that remain on the banana. All must be removed.

When all bananas had been skinned, chop them into bite size pieces.

In the big wide point place oil and chopped onion, pimento, garlic and allow to sautee for a minute. Then add a touch of water, not even enough to cover the bottom of the pan.

Add dashes of all the ground seasonings: salt, mustard, cumin, turmeric, Italian seasoning.

Stir. Add the chopped greens and mix well with the seasoning for a few seconds.

Add the green banana and mix well with the greens for a minute.

Remove from heat. Cool and serve.

Serve it up with fried plantain, avocado, green peas, fried cabbage and love yourself!!

Ila Addis

Veggie Pizza with Savory Chickpea Flat Crust

Aside from my quinoa soup this is my favourite recipe, It is very simple once you get the hang of the dough, which is not a fluffy pizza crust, it is flat, crunchy and savory because of the chick pea flour. This can be a gluten free recipe like the soup if you substitute the spelt with more chickpea flour. It is dairy free and great for those with allergies or who simply want to lost weight but still like to eat delicious warm meals.

Large Crust

1 ½ cup garbanzo/chickpea flour
1 cup spelt flour (plus extra for kneading)
¾ cup warm water
1/4 cup Coconut or olive oil with extra for pizza pan
1.5 tbsp flax meal

1 tsp sea salt
1/2 tsp turmeric powder
1/2 tsp cumin powder
1/2 tsp ginger powder
1 tsp dried basil
1 tsp dried parsley
1 tsp dried oregano

Small crust 

1 cup chickpea flour
1 cup spelt
1/8 cup oil
¼ cup + 1/8 cup warm water
1.5 tbs flax meal

1 tsp sea salt
1/2 tsp turmeric powder
1/2 tsp cumin powder
1/2 tsp paprika powder
1 tsp dried basil
1 tsp dried parsley
1 tsp dried oregano

Pizza toppings


2-3 large spoons full Tomato paste (Matouks in the jar or homemade using blended sundried tomatoes and salt and a slash of apple cider vinegar)

3 stalks chive, chopped
1 small onion, finely diced or ringed
2 pimento peppers or the like, chopped
2 -5 clove garlic, chopped fine (optional)
1-2 big leaf of shadon beni/cilantro/parsley, chopped (optional)

8 leaves basil (optional)

Dried oregano, basil or Italian seasoning, paprika

Cheeze: nutritional yeast spread all over

Any combination of your favourite seasonings and herbs is fine! Make this recipe your own!

Veggie Toppings

And any combination of vegetables you have, for example:

3 sliced Tomatoes
1 cup sliced Pineapple
1/4 thinly sliced Eggplant
3 leaves chopped pakchoi or other greens


1/2 cup each shredded or grated Zucchini and Chayote/Chocho.Christophene
2-3 diced tomatoes
2 large leaves pakchoi or kale
½ small bell pepper sliced


½ cup grated pumpkin
Chopped kale
Diced pineapple
Thinly sliced Eggplant

Pizza pan or baking dish
Baking or wax paper
large bowl
rolling pin
kitchen towel


Prepare the crust first

Combine dry ingredients well with spoon: flour, salt and dried seasonings and flax meal
Add the oil to flour mixture.

You will add the water to this and mix with a spoon first and then use your hands when the flour is all wet. The dough should be moist but not sticky and sticking to your fingers. If it becomes sticky then use sprinkles of spelt/chickpea flour to make the right consistency. A full cup of water shouldn’t be needed. Be careful to add gradually. If too sticky then add a handful of flour.

It doesn’t take too long to knead. It should be smooth, soft, stretchy, warm and moist, but not wet or too dry. Don’t add too much extra flour at this point, let it be firm and moist. Do that when it is time to knead. Cover with a towel while you prepare the veggies.

When it is time to roll out I use my hands and make a flat circle out of the dough first, as I massage away all cracks along the edges.

On your counter top, place two sheets of baking paper forming a square to have room to make the flat circle of dough. You need only one sheet for the second recipe which is less flour. Cover the parchment paper and the dough in flour. Use the rolling pin and flatten the dough onto paper in a nice large circle using your four fingers when necessary to keep the edges together. When the circle has gotten a little wider and flatter it will stick to the paper, so don’t over roll.

When ready to place on baking pan pick up the paper and flip the circle onto the greased pizza pan and carefully peel the baking sheet off the back. Use your hands to further press dough around the pan. Make sure dough is not too thin or it will break easily when finished.
Do not bake with paper or it will stick. 

Spread tomato paste on first with a large spoon.

Cover that paste with the finely chopped seasonings: onion garlic chive pimento and shadon beni/cilantro/culantro

Evenly spread the vegetable toppings - put the shredded toppings then tomato and eggplant. Add nutritional yeast to top along with dried basil and paprika.

Bake pizza at medium heat of 150 C for 15-20 minutes or til edges are golden brown.

You may grate some nut cheeze over everything when it comes out and allow to cool a bit before slicing and serving.

Makes four big slices or eight smaller.

My favourite part of this pizza is the crust. It's soft and yet has a slight crunchy texture as well because of the chickpea flour.


I used to make this pizza without nutritional yeast before I was able to purchase it, so you can make it without the cheeze as shown below


This last picture you can keep for a quick recipe reference.
Please tag me or send me photos of your pizza to share on the IG page @italpeople!

Stay Healthy and Irie!
Ila Addis

Thursday, 27 April 2017

Four Yummy Veggie Burgers/Patties

Here are four, yes FOUR recipes that you can try to make your own veggie burgers or patties at home!
They all taste delicious! Guaranteed. My favourite is the green juice patty.

Chickpea or Black BeanVeggie Burgers/Patties

The first thing to know about this recipe is that it can be made into countless variations based on the flour, vegetable and legume/nut choices you make! They can be burger patties or fritters or balls! The second thing you need to know is that it’s quite easy and you can find yourself to be a veggie burger pro in no time! It is a meat substitute for a meal, and goes perfectly with homemade breads and salads. I consider it to be a brunch or dinner choice – it all depends on what you pair them up with!

1 large (or medium) sized sweet potato
½ cup quinoa/millet (red or white)
½ cup chickpea flour (or another flour choice like spelt or almond)
1 cup chick peas or black beans or other
1 leaf kale or other green leafy vegetable
1 small beet (or other vegetable like pumpkin/squash, zucchini, chayote/christophene)
1.5 tbs sesame, chia, hemp, flax seeds (optional)
Fresh cuttings of chive, thyme, rosemary,celery, shadon beni or other
1 piece of ginger and 1 clove garlic
1/4 onion
1/4 tsp each pink salt, ground cumin, turmeric, paprika, seasoning salt, dried herbs and the like

Baking tray greased with coconut or oil
Potato masher
fork, spoon
large bowl


Covering completely, soak ½ cup dried chickpeas or black beans in hot water and baking soda overnight or at least 2-6 hours before cooking. Simmer on stove until tender. Drain and cool.

Bake sweet potato in foil until cooked through.

Simmer ½ cup of quinoa grains with 1 cup water. Add a few dashes each of salt, turmeric, cumin, ground ginger to taste.

Finely chop onion, chive other fresh seasonings. Grate fresh ginger, garlic , zuchinni/pumpkin/beet/christophene etc


In a large bowl mash the chickpeas/blackbeans well making it a grainy paste.

Peel sweet potato and mash it in. Add quinoa and flour with all the seasonings and grated vegetables and mix.

Take a large handful and mould it into a burger shape. Press it flat and mould it into a patty, smoothing edges. Set on the greased baking tray and flatten more. Repeat. The dough should not be overly sticky.

Makes 10 small patties but it depends on the size you go with.

Bake at low to medium flame, for 10-15 minutes it should be brown, indicated by a strong aroma filling the room. Flip and bake another 5-10 minutes. Overall no more than 20-25 minutes.

Remove from oven and allow to cool before transferring off the baking sheet.
you can also put them in a muffin tin.



For the black bean option:

Green Juice Pulp Patties

Pulp from the Beet Green Juice recipe: 1 apple, 1 cucumber, 1 carrot, 1 beet, 1 head pakchoi or lettuce 1 thumb ginger, 2 stalks celery. Run through the juicer and put aside the pulp.

1 cup cooked quinoa
1 small sweet potato or yam, peeled and cooked already
2 squirts Mustard (optional)
2 cloves garlic
2 leaves chive
1 leaf shadon beni (optional)
½ tsp ground turmeric and cumin
1 tsp Pink salt
2 tbs oil


Bake sweet potato in foil until cooked through.

Simmer ½ cup of quinoa grains with 1 cup water. Add a few dashes each of salt, turmeric, cumin, ground ginger to taste.


Mash cooked quinoa and baked potato together in large bowl.

In food processor, mix pulp, garlic and chive. Add a little water to help if not blending, but I used a spoon to keep it going as the pulp is very dry and resistant to the processor.

Add the pulp to the bowl and add all seasonings, oil and mustard. Mash well together.

On a greased flat baking sheet place patties that are fashioned by hand. Should make about 6-8. I lightly coated the top of each patty with more oil.

Bake for 10-15 minutes on first side and another 10 minutes on the other side, or until both sides are well browned.



Sweet Potato Fritters/Patties

The sweet potato fritters can be made at any size, to be big and flat like patties or small and flat like fritters. They have that spongy/goey texture of pumpkin fritters which I think is a change from the channa patties. The flavour is plantain and cumin with the after taste of the sweet potato. They go well with the channa or black bean burgers! Make them small for appetizers for guests and have a cashew sauce to dip them in! They smell like traditional Bajan fishcakes when baking to me!

3 small - medium or 3 ½ cups of grated sweet potato
½ an onion
2 ripe plantains small-medium sized or 1 enormous
12 tbs spelt or other  flour like almond
1 tsp flax meal
3 leaves chive
3 pimentos
2 clove garlic
1 thumb ginger
½ tsp pink or sea salt
½ tsp turmeric, cumin
1 tbs water
2 tbs olive oil

Flat baking tray
Large bowl


Grease flat cookie sheets or pizza pans

Peel and grate potatoes and onion into large bowl.

Blend up plantain with flax meal, chive, pimento, garlic, ginger, olive oil and water

In a big bowl add plantain mixture, flour, salt and ground seasonings to sweet potato

Mix and with a big spoon, scoop onto baking sheet. Use back of spoon to flatten into a circular shape.

Bake for 15 minutes on each side or until golden brown on each side. Oven should be at a low-medium heat.


 Hope you enjoy! Please send some pictures to if you try these recipes, or tag me on IG @italpeople. Send me your recipes and pictures to be included in the blog!

 Ila Addis