Body Fuel – Mouthwatering Recipes by Shauna Muamba

Shauna Muamba, winner of the Keep The Faith Woman of the Year Award at the 2013 Wise Women Awards, has turned businesswoman and recently launched a new range of sauces called Mrs Muamba for cooks, who want to add some Caribbean-inspired flavours to their meals.

It was in 2012 that Shauna won the hearts of the nation, after she encouraged them to pray for her husband, Fabrice, when he ‘died’ for 78 minutes on the football pitch.  He’s now fully recovered – no doubt helped by the cooking skills of his wife.

Shauna has produced some recipes – featuring her Mrs Muamba sauces – that Keep The Faith readers might want to try over the Black History Month season.  Enjoy.

Ribs

SHORT BEEF RIBS AND SPICY CHILLI SWEET POTATO WEDGES

“Short Beef Ribs and Chilli Sweet Potato Wedges – Fabrice’s favourite! In fact, he can’t get enough of these!”

SERVES 3-4

Preparation and cooking time:  3 hours (the ribs need to cook slowly on a low heat – that is what takes the time) plus time to allow the meat to marinate – ideally overnight, so that the flavours infuse.

INGREDIENTS

1kg (2lb) of short beef ribs

One jar of MRS MUAMBA’S CARIBBEAN BBQ SAUCE

3 large sweet potatoes, cut into wedges

4 tbsp sunflower oil

1 tbsp chilli flakes

Salt to taste

METHOD

Preheat the oven to 150C/300F/Gas Mark 2. Arrange the short ribs in a baking dish. Pour the sauce over the ribs and toss well, coating all the pieces. Marinate for 1 hour (or overnight, if possible). Cover with aluminium foil and roast until cooked through and tender – this will take about 3 hours. Remove the foil during the last 30 minutes of cooking, to brown the top. Transfer to a serving platter and serve with sweet potato wedges.

For the spicy wedges: Preheat the oven to 200C/400F/Gas Mark 6, toss the wedges with the oil and chilli flakes and season with salt. Roast in the oven for 15-20 minutes, or until lightly browned.

Wings

BUTTERNUT SQUASH AND SWEET POTATO CURRY WITH ROTI

“Brings back memories of growing up in Jamaica, and just tastes like Mum taught me – amazing!”

SERVES 3-4

Preparation and cooking time: 30 minutes

INGREDIENTS

2 tbsp vegetable oil

1onion, chopped

1 yellow pepper, sliced

200g (8oz) butternut squash, cut into chunks

200g (8oz) sweet potatoes, cut into chunks

One jar of MRS MUAMBA’S CARIBBEAN CURRY SAUCE

Coriander, roughly chopped, to garnish

Roti, to serve – or naan bread if you can’t get roti

METHOD

Bring a saucepan of salted water to the boil, add the butternut squash and sweet potatoes, and cook for 10 minutes or until tender but not falling apart. Drain and set aside. Heat the oil in a saucepan. Fry the onion and yellow pepper for 5 minutes, or until the onion is soft and golden, then add the butternut squash and sweet potatoes.

Add the jar of Mrs Muamba’s Caribbean curry sauce, cover with a lid and gently simmer for 10 minutes, stirring occasionally until the vegetables are heated right through. Serve with roti and scatter.

Curry

JERK WINGS AND HOMEMADE PINEAPPLE COLESLAW

“Love spice, and looking for something to get those taste buds tingling? My Caribbean jerk recipe is the one for you!”

SERVES 3-4

Preparation and cooking time: 45 minutes, plus time to allow the meat to marinate – ideally overnight, so that the flavours infuse.

INGREDIENTS

16 whole chicken wings

One jar of MRS MUAMBA’S CARIBBEAN JERK SAUCE

METHOD

Preheat the oven to 180C (350F) Gas Mark 4. In a bowl, combine the jerk sauce and chicken wings, and marinate for at least 1½ hours – or preferably overnight. Place the chicken in a greased baking dish. Bake for 40 minutes – 20 minutes on each side – basting occasionally with the jerk mixture until done.

PINEAPPLE COLESLAW

20oz pineapple (thinly sliced)

275g (10oz) grated white cabbage

2 medium carrots, grated

1 small onion, grated

50g (2oz) raisins

4 tbsp mayonnaise

1 tsp white wine vinegar

1/2 tsp salt

Dash of hot sauce

METHOD

Mix the pineapple, cabbage, carrot, onion and raisins together, and season with salt. In a small bowl, whisk together the mayonnaise, sugar, white wine vinegar and hot sauce. Toss the dressing with the pineapple and cabbage mixture.

“This is one that I regularly cook up when my friends are round!”

Mrs Muamba’s Caribbean sauces, created by Shauna Muamba, are available in selected supermarket stores across the UK, and are also available online at www.mrsmuamba.co.uk.

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