Egg & avocado open sandwich

Give your lunch box a moreish makeover – take the ingredients separately and assemble for a fresh and healthy midday meal

Greek lamb with smoked aubergine & minty broad beans

Lean red meat delivers iron and B vitamins in this protein-packed dinner, with aubergine purée as a delicious alternative to mash

Fry bodi (Caribbean green beans)

Shivi Ramoutar shares this simple, speedy side dish of green beans, onions and ripe tomatoes, which is found across the Caribbean

‘Doved’ peas

Contains pork – recipe is for non-Muslims only
This traditional Caribbean side dish combines beans, bacon lardons and ham for a robust and flavour-packed addition to a variety of mains

Pepper sauce

This Caribbean condiment is based on Scotch bonnet chillies – serve sparingly alongside savoury dishes or add while cooking for extra heat

Sticky tempeh, mango & lime noodle salad

Combining punchy flavours and contrasting textures, this special Asian salad is sure to be a hit with both vegetarians and meat eaters

Flying fish with red pepper sauce & cou-cou

Bursting with Caribbean flavours, this is the national dish of Barbados – serve with a side of cou-cou, made from polenta and okra

Smoky paprika seafood rice

Savoury smoked paprika gives a real lift to this healthy yet impressive paella-style dish with prawns, baby squid and mussels

Peach puff pastry tart with almonds

Top puff-pastry with sliced peaches to make this rustic, simple Spanish-style fruit tart – an easy yet attractive dinner party dessert

Stuffed & grilled vegetable bites

These delicious vegetarian tapas bites are filled with creamy ricotta, sundried tomatoes and basil – a perfect dinner party nibble