Fiji: Peanut Bread


150g/5oz Peanuts, crushed
450g/1lb Fresh Cassava, peeled and grated
175g/6oz Pumpkin, peeled and grated
2 heaped tbsp Milk Powder
2 tbsp sugar

Cooking Instructions:

Place all the ingredients in a large mixing bowl and blend thoroughly.

Divide the mixture into 6 portions and place in the centre of 4 sheets of oiled aluminium foil. Fold over the edges to form a sealed parcel. Traditionally wrapped in Banana leaves.

Place the packets in a large saucepan of boiling water and cook for 45-60 minutes. Serve hot or cold.

Servings: 6

Fiji: Cassava Pudding


800g/28oz fresh Cassava, peeled and grated
75g/3oz Shredded Coconut
1 tbsp freshly grated Root Ginger
225g/8oz Sugar
4 Cloves, lightly crushed

Cooking Instructions:

Place all the ingredients in a large mixing bowl and blend well.

Divide the mixture in four and place each portion in the centre of four pieces of foil or traditionally on banana leaves.

Wrap into parcels and steam for 40 minutes. Serve hot.

Servings: 4

Fiji: Cassava and Banana Cake


2 tbsp Sugar
480/16fl.oz. Coconut Cream
8 very ripe Bananas, mashed
1.8kg/4lb Fresh Cassava, peeled and grated

Cooking Instructions:

Preheat the oven to 130C, 250F, Gas Mark ½ and lightly grease a 20cm/8-inch cake tin. Place the sugar and coconut cream in a large mixing bowl and beat well until all sugar is dissolved.

Stir in mashed bananas and mix well.

Gradually blend the grated cassava into the mixture and mix to a fairly smooth mixture.

Pour the mixture into the greased tin and bake for 30-40 minutes until golden brown.

Makes 1x20cm/8-inch Cake

Fiji: Sweet Potato Bread


175g/6oz Sweet Potato, peeled and coarsely grated
100g/4oz Plain Flour
240ml/8fl.oz. Evaporated Milk
100g/4oz Sugar
2 ½ teasp Baking Powder
The grated rind from 1 Lemon

Cooking Instructions:

Preheat the oven to 190C, 375F, Gas Mark 5 and grease a loaf tin.

Place all the ingredients in a large mixing bowl and mix thoroughly.

Transfer to the greased loaf tin and bake for about 40 minutes. Remove from the tin and cool on a wire rack.

Makes 1 loaf

Fiji: Poached Guava


8 ripe Guavas
360ml/12fl.oz. Water
100g/4oz Sugar
60ml/2fl.oz. Lemon Juice

Cooking Instructions:

Peel the guavas and cut into halves. Remove the seeds and pulp and set aside.

Cut the guava flesh into strips about 12mm/ ¼ inch wide. Set aside.

Put the seeds and pulp in a saucepan together with the water, bring to the boil and cook for 5 minutes.

Strain the mixture and rub through wire sieve into a clean saucepan.

Add the sugar, lemon juice and guava strips to the strained mixture in the pan, mix well and boil slowly for about 3-4 minutes or until the fruit is soft. Remove from the heat and allow to cool.

Serve cold with ice cream.

Servings: 4

Fiji: Dhal Potato Curry


200g/7oz Lentils (Dhal), pre-soaked overnight
60ml/2fl.oz. Vegetable Oil
1 teasp Mustard Seeds
1 Onion, finely chopped
2 Garlic Coves, crushed
2 Chillies, finely chopped
1 teasp Ground Turmeric
2 level tbsp Curry Powder (check ingredients)
2 Large Tomatoes, chopped
450g/1lb Potatoes, cubed
480ml/16fl.oz. Water
2 tbsp Lime juice

Cooking Instructions:

Drain the Lentils well and set aside. Heat the oil in a large saucepan until hot then add the mustard seeds and cook until they pop.

Add the onion, garlic and chilies and fry for 3 minutes, stirring.

Add the curry powder, turmeric and salt and continue to fry for a further 5 minutes or until onion is soft.

Add the tomato, potato and the drained lentils and fry, stirring, for 3-4 minutes.

Add the water and lime juice, mix well then reduce the heat to low, cover and simmer for 20 minutes, stirring occasionally. Serve hot.

Servings 4 – 6

Fiji: Pineapple and Sweet Potato Bake


2 medium Sweet Potatoes, cooked and thickly sliced
1 fresh Pineapple, peeled, cored and thinly sliced
4 tbsp freshly grated Coconut
4 tbsp Spring Onions, chopped
480ml/16fl.oz. Cheese Sauce
Salt and Pepper


Preheat the oven to 180C, 350F, Gas Mark 4 and grease an ovenproof casserole dish.

Arrange the sweet potato, pineapple, coconut, spring onions and cheese sauce in layers in the dish, seasoning each completed layer with salt and pepper and ending with a layer of cheese sauce.

Bake for about 30 minutes. Serve hot.

Servings: 4 – 6

Fiji: Fijian Courgettes


675g/1-½ lb Courgettes (zucchini), cut into 6mm/¼ -inch slices
225g/8oz Mushrooms, sliced vertically
60ml/2fl.oz. Vegetable Oil
1 tbsp Soy Sauce
120ml/4fl.oz. Chicken Stock
2 teasp Cornflour
3 tbsp Water

Cooking Instructions:

Heat the oil in a wok or large frying pan and saute the mushrooms for 3-4 minutes.

Add the courgettes and stir fry for 3 minutes until well coated with the oil.

Add the salt, soy sauce and chicken stock, bring to the boil then reduce the heat, cover and simmer for 1 minute or until zucchini is tender crisp.

Mix the cornflour with the water in a small bowl or cup then add to the pan, stirring constantly and cook for 1-2 minutes until thickened. Serve immediately.

Servings: 4

Fiji: Grilled Aubergine in Lolo


4 Small Aubergines (eggplant), sliced
Vegetable Oil
2 tbsp Lemon Juice
240ml/8fl.oz. Coconut Cream (lolo)
4 Spring Onions, finely chopped
1 Green Chili, very finely chopped
2 Tomatoes, finely chopped

Cooking Instructions:

Preheat the grill to very hot.

Place the aubergine slices on the grill rack, brush with oil then grill on one side for 4-5 minutes.

Turn the slices, brush with more oil and continue to cook for a further 4-5 minutes.

Meanwhile, place the lemon juice, coconut cream, onions, tomatoes, chili and salt in a small mixing bowl and blend well.

To serve – quickly cut the cooked aubergine slices into strips, place in a serving dish and pour the coconut cream mixture over the top. Serve immediately.


Fiji: Fijian Coconut Chutney


150g/+5oz freshly grated Coconut
2 tbsp freshly chopped Coriander (cilantro)
2 tbsp Lemon Juice
1 tbsp finely grated Root Ginger
1 Green Chili, deseeded and finely chopped
salt to taste

Cooking Instructions:

Place all the ingredients in a mixing bowl, mix well then cover with clingfilm and refrigerate for at least 1 hour before serving.

Makes approx 360ml/12fl.oz.