• Butter/Margarine/Oil: Most cake recipes can use either butter or margarine. In the recipes that have inspired us they have tried to sue coconut oil as much as possible. Most cakes are just as nice with oil, and it is a local product which is cheaper and healthier. Butter substitute is also very good for cakes and biscuits.

• Oil: Coconut Oil for most things except some Chinese recipes we use peanut oil or vegetable oil.

• Milk: Either non-fat or full cream milk powder is cheaper than packets of milk. Non-fat is usually cheaper and is the nicest to use in cakes etc. If a recipe calls for moil, use 1 dessertspoon of milk powder and water straight in. you do not need to mix them first.

• Condensed Milk: This is sold in small cans, and is thick and sweet. If you open a tin, but don’t use all of it, cover it and keep in the fridge. A spoonful mixed in cold water makes a nice drink. Or, try it as a spread on bread instead of jam.

• Flour: Plain flour made from wheat.

• Self-raising flour: This I has the baking powder already added. If you do not have SR Flour, add 2 teaspoons of Baking Powder to each cup of Plain Flour.

• Cornflour: This is a white flour, sometimes made from corn. It is used to thicken soups or stews or in some cakes.

• Baking Powder: Makes cakes rise. Do NOT beat mixture after adding Baking Powder or your cakes will nbe tough and not rise much. Usually, you should use 2 small teaspoons of BP for each cup of flour for cakes.

• Baking Soda: This also makes cakes rise but is stronger than BP, so do not mix them up. Measure Baking Soda carefully, as it gives food a salty taste if you use too much.

• Cocoa: For making chocolate flavoured things.

• Sugars: Either white or light brown sugar can be sued in most recipes unless it says definitely which.

• Icing Sugar: Powered Sugar for Icing Cakes

• Vinegar: Fairly cheap and gives good flavour in a lot of meat dishes as well as some cakes. Doesn’t matter which colour you use.

• Cinnamon: The bark of a tree, which is ground to a powder. Mix with sugar and sprinkle on buttered bread or on smashed banana on bread.

• Ginger: Can be powder or grated raw from Market. Grated has a better flavour.

• Pepper: Used in many meat or vegetable recipes to give a spicy flavour.

• Golden Syrup: This is thick, sweet, brown made from sugar used in many cakes or biscuit recipes.

• Gelatine: Makes things set when they are cold. Used for making cold desserts, jellies or salads. Mix wiht a small amount of cold water in a cup, then stand the cup in boiling water to melt. Keep stirring as you mix it in as sometimes it will start to set.

• Lentils: Small red seeds sold in Bulk Shop. Cook like rice, wash first and add water and salt. With flavours added, lentils make a nice meal in the place of meat, and a lot cheaper.

• Sultanas: Dried grapes, available at Bulk Shop. Can be added to cakes, curries or salads. Add sweet, juicy flavour. Mixed fruit has other things added to it, and is good for cakes. You can use either one, but sultanas are cheaper.

• Eggplant: Peel and slice. Cover with slat and leave for 20mins. Drain and cook. This prevents the eggplant from absorbing too much fat if fried. Dip in batter and fry until golden.

• Avacado: eat with lime/vinegar, salt and pepper. Mash, season, and use as a sandwich spread. Mash with chillies and sale and pepper to use as a chutney. Use s a beauty Mask.

• Coconut: Use in many of our recipes. We use the fresh coconut grated.

• Chinese Cabbage

• Neka/Baera: One bundle, washed and chopped cooked with 2 Tbsp Oil and 1/2 tsp salt. Fry slightly in oil and then add coconut cream.

• Guava: Richest in calcium. Iron is in the seeds. Can be eaten raw or stewed in sugar.

• Pawpaw: we’ll do many salads and curries with pawpaw.

• Pineapple: Solomon Islands has the best pineapple in the world. We’ll do some dishes with pineapple.

• Sweet Potatoes: a staple here.

• Snake Beans: Scrape and cut into rings. Remove soft inside. Fry in a little butter for a few minutes.

• Pumpkin Tips: Wash and boil long tips of vine in salted water. Drain and mix with coconut cream. Serve as a vegetable.

• Mince meat: Available in 3 types: Budget, Nambawan and Premium. We use all three for different recipes depending on oil quantity we want.

• Lamb Chops: Best for an easy meal.

• Chicken Wings: Perfect for stews.

• Whole Chicken: We’ll do a white chicken recipe.

• Pork Belly: Used as an awesome meat dish.

• Sausages: We’ll show you an easy cheap Hawaiian Sausages Recipe.

The things that you need to keep in your kitchen - e.g salt, sugar, curry powder. You can make a lot of the recipes in this book without needing to buy a lot of extra ingredients. The ones that are most useful are:

• coconut oil

• Cinnamon

• Flour

• Sugar

• Vinegar

• Baking Powder

• Milk Powder

• Garlic Powder

• Fresh Ginger

• 5 in 1 Herb: This can also be grown in your garden. This herb is a small plant that can be grown in your garden. Otherwise buy Mixed Herbs from Bulk Shop

For frying, any oil is suitable. Coconut oil is the healthiest. For that reason, it is best to use in recipes that have oil in them. However, it gives a slight coconut flavour to some foods. Any vegetable oil is good for frying, but Canola oil tastes better in salsa dressings. Olive oil is good too, but more expensive. Bulk Shop sells it from 100mls so you can buy just enough for your salad dressing.

You do not need to have all these things, but they are useful if you do have them. Many recipes do not need special equipment.

• cup and spoons for measuring, especially for biscuits, bread or cakes.

• A whisk for beating things.

• A wooden spoon for stirring things as they cook - any smooth flat piece of wood will do.

• A heavy bottom pot is best for cooking anything with milk or sugar, as they will burn very easily in a thin , or enamel pot.

• Frypan

• A flat slice for turning things in the frypan is useful.

• Strainer.

• Grater (Kaibia grater can be used for small things but not cheese).

• Rolling pin: Any smooth round piece of wood or bottle can be used.

1. Cup: Use the same size cup all the time. Do not use a big cup.

2. Teaspoon: tsp - the smallest spoon

3. Dessertspoon: dssp This is the size spoon we usually eat with, the most common.

4. Tablespooon - tbsp - This I a bigger spoon, around 1 1/2 dessert spoons.

5. Heaped: means as full as you can make it.

6. Rounded: Means rounded over top

7. Pinch: Means what you pick up between one finger and thumb. (about 1/4 teaspoon).

Unless it says differently: all measures mean flat across of the top of the spoon or cup.

In most recipes you can substitute:

• 1 cup Plain flour with 2 level tsps Baking Powder

• In biscuits, it is best to use the plain flour listed, as SR flour makes them too soft. Use only plain flour in bread.

• Lemon juice for vinegar.

• Butter, margarine or oil can be substituted with each other.

• Tomato paste, tinned tomatoes, cooked fresh tomatoes can all be substituted.

• Cinnamon for mixed spice or vice versa

• Milk powder and water for milk or cream.

• Coconut cream for milk or cream.