Method: Heat the oil, fry the onions and green pepper until tender, add the remaining ingredients and allow the sauce to simmer for about 15-20 minutes. Season to taste. Allow to cool totally, before freezing in four separate containers. This mixture will make enough for four meals of between 250ml-270ml each.

 Method: Preheat the oven to 200ºC. Turn to 180ºC after the first 10 minutes of cooking time. Rub the chicken with the softened butter, drizzle with oil and season with ground salt and pepper. Place in a greased casserole or roasting dish and roast for 1/2 hour (roughly 20 minutes for every 500g and an [...]

Method: Heat a large heavy-based saucepan with the oil. Fry the onions until tender, add the garlic and cook for a further three minutes. Turn the heat up slightly and add the mince, cook until browned and a crumbly texture, if you are using half soya mince – add it now. Add the flour, carrot [...]

Method: Bring the water to a boil; slowly add the maize meal until it forms a pyramid in the middle of the heavy-based saucepan. Put a lid on and allow to simmer until a "skin" has formed around the maize meal. Stir with a fork till fine and crumbly. Put the lid back on and [...]

Method: Soak the beans overnight in enough cold water to cover. Drain, and cover with fresh water in a saucepan and cook for around 30 minutes, or until tender. Drain once more and add the remaining ingredients and simmer gently for a further 10 minutes. Can be served hot or cold in a salad. Store [...]

Method: Mix the first five ingredients together in a large bowl. Make a well in the centre and add the oil, egg and water. Mix the dough well, to a soft consistency. Oil a large pizza pan, or a baking tray. Press the dough flat into the pan, allow it to be slightly raised around [...]