Serving the community for over 115 years


Curried Sweet Potato Soup

  • 2 teaspoons of olive or canola oil
  • 1 cup red lentils (pre-soaked in water for a few hours)
  • 2 onions, finely chopped in water for a few hours)
  • 2 cloves of garlic, chopped (or use crushed garlic or garlic powder)
  • 3 cups chicken or vegetable stock (salt reduced)
  • 2 tablespoons curry powder
  • 2 cups water or low fat milk
  • 2 carrots, chopped (if needed)
  • ½ of a pumpkin, peeled and chopped
  • 3 large sweet potatoes, chopped (wash and keep skin on for extra fibre)


  1. Heat oil in a large saucepan and fry onions and garlic until soft.
  2. Add carrots, pumpkin, lentils, sweet potato, curry powder and stock. Bring misture to the boil, cover and reduce heat, simmer for 30 minutes or until vegetables are soft.
  3. Remove from heat, mash and stir vegetables through liquid.
  4. Return to the stove and reheat, add milk or water if it is too thick.

Serves 8: Serve with wholemeal bread. Sprinkle with herbs or cheese on top.


  • Low in Fat.
  • Lots of vegetables.
  • Cheap to make.

Make a big batch and freeze leftovers.

add extra lentils, water or sweet potato, add yams

Add herbs/spices (e.g. nutmeg, cinnamon, coriander or ginger), milk and coconut essence, beans, tinned tomatoes or tomato paste You can serve it with a dollop of plain yoghurt or sprinkle some herbs or cheese on top.

Fish Cakes with Fresh Salad

  • 2 cups cooked sweet potato, mashed.
  • 3 cups cooked mashed fish – or tinned fish in water (drained)
  • 3 tablespoons lemon juice
  • 1 teaspoon grated lemon rind
  • 1 tablespoon fresh (1 teaspoon dried) chopped parsley
  • 1 teaspoon fresh or dried coriander
  • 1 large onion, finely chopped
  • 1 cup frozen diced mixed vegetables/or frozen corn
  • 3 eggs, beaten
  • Pinch black pepper
  • 3 cups oatbran (or breadcrumbs)
  • Canola or olive oil to grease baking tray or use baking paper.


  1. In a large bowl mix sweet potato, fish, pepper, lemon juice and rind, herbs, onion, ½ cup oatbran, 1 egg and mixed vegetables.
  2. Use the palms of your hands to roll mixture into little balls. You can flatten balls into patties if you like.
  3. Beat 2 eggs in a bowl, put remaining oatbran in another bowl. Dip each ball into the beaten eggs and then roll into the oatbran.
  4. Put balls onto a lightly greased baking tray and cook in a 180˚C oven until golden brown. If you don’t have an oven they can be cooked in a frypan with a tiny bit of oil.

Serves 8: Serve with salad, lemon wedges, sweet chilli sauce and/or vegetables. Sprinkle with fresh herbs.


  • Low in fat, sugar and sodium (salt).
  • Good fish content.
  • Cheap to make.

Make a bigger batch and freeze cooked leftovers.

try other seafood or chicken instead of fish.

Add herbs/spices (e.g. chilli, black pepper, ginger, curry powder, basic.


Need some ingredients?

If any of the ingredients in our recipes are not available, please enquire in the IBIS store and they can be ordered in for you. To contact your store see our locations page for details.

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