Quarantine Cooking

Quarantine
Cooking
Low-carb meals
Simple ingredients
Easy to make
Cheap!

Contents
Jollof and Jerk 3
Garlic Prawns with Courgetti 4
Cauliflower Cheese 5
Chicken and Mushroom Pie 6
Prawn Curry with Brown Rice 7
Pan Fried Seabass with Roasted Broccoli 8
Animal Style Burger with Green Beans 9
Salt and Pepper Wings with Egg Fried Rice 10
Paleo Peach Crumble 11
Almond Pancakes 12
Quarantine
Cooking
Hi, I’m Abiola
I’m a South Londoner who loves to cook and at the time of
writing this book, April 2020, the COVID-19 pandemic has
unfortunately been so severe that the UK Government has
placed the country on police-enforced lockdown. During this
period schools, pubs, cafes, gyms, theatres and restaurants have
all closed their doors.
I decided to write this book to scratch a few itches:
1. This will be one of the most momentous periods of the 21st
century and really I want to document it. For some reason,
a cookbook makes a lot of sense.
2. Without my commute to work, I’ve got an extra 20 hours a
week to use up. I want to spend that time doing things that
are random, challenging and fun.
3. I’m seriously missing some of my favorite foods so the only
option is to get good at making them myself.
4. Being stuck at home all day, I’m not able to be as active as
I'd like, so I want to experiment with some low-carb recipes
to help me stay in shape.
This ebook is for home cooks who have a bit of experience and
are looking for recipe inspiration to help them jazz up their
meals. Use the recipes as a guide and don’t be afraid to
improvise. All meals are easy to make and cost under £4 per
serving on average.

Jollof rice is rice cooked in ‘Obe Ata’, a vibrant and spicy tomato blend. In
this shortcut recipe, the rice is par boiled and mixed with beans to lower the
carb count. And Jerk chicken... hands down the best thing to enjoy this with.
Ingredients Method
For 2 servings
• 8 Chicken drumsticks
• 4 tbsp. jerk seasoning
• 3 tbsp. tomato ketchup
• 1 tsp. garlic powder
• 100g basmati rice
• 200g cannellini beans
• ½ red bell pepper
• 1 red onion
• 1 tbsp. olive oil
• 1 scotch bonnet (or 1
tbsp. of tabasco sauce)
• 1/4 tin of chopped
tomatoes
• 1 tbsp. tomato puree
• 1 tsp. dried thyme
• 1 bay leaf
• 1 tsp. ground ginger
• 1 chicken stock cube
• Salt
• Black pepper
Optional
• 1 spring onion (finely
chopped).
1. For the chicken, mix the jerk seasoning,
ketchup and garlic powder together and
coat the drumsticks. Refrigerate for at
least 1 hour (up to 24 hours) and bake in a
220℃ oven for 50 minutes (or until
cooked and slightly charred).
2. Cook the rice until just undercooked,
making sure all the moisture has
evaporated (or use day-old rice).
3. In a food processer, add the red pepper,
½ red onion, ginger, scotch bonnet and
chopped tomato then blend until smooth.
Heat the oil in a saucepan and add the
tomato puree and the rest of the onion,
thinly sliced. Stir continuously for 2 min
then stir in the blended tomato mixture.
Add the stock cube and leave to simmer
for 10-15 min, the mixture will look like a
thick soup.
4. Stir in your rice, the cannellini beans, the
thyme and the bay leaf. Cover with a tight
lid and turn off the heat allowing the rice
to steam for 15 min. Fluff the rice with a
fork, and plate up.
Jollof and Jerk
772 kcal (Carbs: 68g Protein: 55g Fat: 29g) per serving
Prep Time
15m
Cooking time
50m
Cost
£2.63 per serving
Suitable for
GF
GF - Gluten Free

Spaghetti is my favorite food but pasta is the biggest enemy of progress
when I’m trying to stay lean. No, corguette is not pasta but I love this dish. I
find twirling the courgetti noodles cathartic (like smoker with a vape pen).
Ingredients Method
For 2 servings
You’ll need a Spiralizer for
the best results
• 240g raw jumbo peeled
prawns (or 300g chestnut
mushrooms to make this a
vegan meal)
• 3 large courgettes
• 1 bell pepper, sliced
• 50g frozen peas
• 2 garlic cloves
• Salt
• Black pepper
• All purpose seasoning
Optional
• 1 bulb fennel (cut into
wedges).
1. Season the prawns with salt and pepper
and place in the fridge for at least an hour
(up to 4 hours).
2. Spiralize the courgette and add to a
colander. Rinse with cold water removing
any seeds and the gelatinous core. Place
your peas in a bowl and pour over boiling
water, leave to sit for 5 mins then drain.
3. In an large pan or wok, heat 1 tbsp. of
olive oil on a high heat. Once the oil starts
to smoke, add the prawns and stir well.
Once the prawns are cooked, add the
peas, chopped garlic, the red pepper and
all purpose seasoning.
4. Place the courgetti into a pot of boiling
salted water and cook for two minutes.
The courgetti will release some of its
water, shrinking in size. Drain and transfer
the courgetti to the pan with the prawns,
and stir fry on a high heat, cooking off any
excess moisture.
5. Drizzle some olive oil over the fennel and
season with salt and pepper. Roast in a
220℃ oven for 20min and serve.
Garlic Prawns with Courgetti
Prep Time
10m
Cooking time
20m
Cost
£3.70 per serving
Suitable for
GF
GF - Gluten Free

Mac and cheese might just be the best side dish (IMHO). But you can also
make it the star of the show. Cauliflower cheese is a star in its own right and
perfect when you want a tasty low-carb alternative.
Ingredients Method
For 2 servings
• 1 large cauliflower
• 100g cheese (anything
that melts well, I used
mild cheddar)
• 1 white onion
• 3 garlic cloves
• 3 spring onions
• 3 tbsp. butter
• 400ml milk (I used
unsweetened almond
milk).
• 1 cube of vegetable stock
• 1 tsp. English mustard
• 1 tsp. curry powder
• 1 tsp. white pepper
• 2 tbsp. plain flour
• 200g greens, roughly
chopped
• 4 large carrots, sliced
• Salt
• Black pepper.
1. In a large pan on a medium heat, sauté
the garlic, onion and spring onion in 2
tbsp. of olive oil. After 3-5 mins, stir in the
flour and butter until a thick paste is
formed. Lower the heat and stir for 2 min.
2. Bit by bit, stir in your milk until the paste
has fully dissolved then add your curry
powder, mustard, white pepper and stock
cube. (You can also add some of your
cheese here. For this recipe, I save all of
my cheese for the top layer).
3. The sauce should be on the thick side, this
is fine because the cauliflower will release
some of its water while baking. By hand,
break the cauliflower in to large, roughly
even sized florets and add to boiling
salted water. Cook for just 3 mins, drain
and transfer to your white sauce and mix.
4. Transfer over to a high-walled baking tray,
sprinkle over your grated cheese and
place in a 220℃ for 20 min (or until the
cheese is melted and lightly browned.
5. Serve with steamed greens, carrots and
enjoy.
Cauliflower Cheese
Prep Time
5m
Cooking time
40m
Cost
£2.19 per serving
Suitable for
V
V - Vegetarian

This creamy recipe includes puréed mushrooms and roasted chicken which
really enhances the ‘chickeny’, ‘mushroomy’ flavor. If you’re in a rush, you still
get a great result if you skip the puree step and cook the chicken in a pan.
Ingredients Method
For 2 Servings
• 4 chicken thighs
• 300g sliced chestnut
mushrooms
• 2 tbsp. butter
• 1 tbsp. plain flour
• 1 tsp. dried rosemary
• 1 white onion
• 2 garlic cloves
• 200g milk (I used
unsweetened almond
milk)
• 300g sweet potato,
peeled and diced
• 50g cheese
• 300g fine green beans
• Salt
• Pepper.
1. Season the chicken thighs with salt,
pepper then place in a 220℃ oven for 40
min. Once cooked, chop into small bite
sized pieces.
2. Sauté the mushrooms with the onions and
garlic on a low heat until soft then put half
in a food processer blending until smooth.
To what’s left in your pan, stir in the flour
and butter until a thick paste is formed.
Then bit by bit, add the milk until the
paste has dissolved, bring to a simmer
and add the blended mushroom mix,
mustard, chicken and rosemary. Stir until
you get a thick creamy consistency.
3. Add the potatoes to a pot of cold water
and bring to a boil and cook for 10 min.
Drain and place back on the heat to cook
off any excess moisture. Mix in the butter,
cheese, a little salt and mash until smooth.
Layer the mashed potato over the chicken
and mushroom sauce in a baking tray and
bake in a 220℃ for 15 min.
4. Plate up and serve with sautéed green
beans.
Chicken and Mushroom Pie with Green Beans
Prep Time
15m
Cooking time
1h 10m
Cost
£3.89 per serving
Suitable for
-

For me, Indian food is the hardest category of food to do justice at home.
I love Indian food and I love prawns for so me this is my go-to recipe when I
want to taste some of those traditional Indian flavors.
Ingredients Method
For 2 servings
• 240g raw jumbo peeled
prawns
• 200g brown rice
• 2 bell peppers
• 1 tbsp. curry powder
• 1 tsp minced ginger
• 2 tbsp vegetable oil
• 3 garlic cloves
• 1 tsp. ground cumin
• 1 medium white onion
• 1 chicken stock cube
• 3 tbsp. butter or coconut
cream
• 1 tsp, chopped coriander
(optional)
• Salt
• Black pepper.
1. Cook the brown rice according to the
package instructions.
2. Season the prawns with salt, black pepper
and garlic powder. Mix and refrigerate for
at least 1 hour (up to 4).
3. Sauté the onions and peppers in 1 tbsp.
vegetable oil and add a little salt. Once
soft, add the cumin, ginger, curry powder,
the stock cube and a cup of water. Bring
to a light simmer then mix in the butter or
coconut cream. Continue to stir whilst
turning the heat to its lowest setting.
4. In a separate frying pan, heat 1 tbsp. of
vegetable oil on a high heat. Once the oil
starts to smoke, add the prawns. Leave
them in one layer on the pan until they go
completely pink. The underside should
have some nice charring.
5. Transfer the prawns over to your curry
sauce, add half the chopped coriander
and mix. Plate up and finish with a little
more coriander.
Prawn Curry with Brown Rice
Prep Time
15m
Cooking time
30m
Cost
£3.99 per serving
Suitable for
GF
GF - Gluten Free

This dish is heavily influenced by Caribbean Escovitch Fish, which
traditionally uses Red Snapper and is served with fried Bammy. I went
with delicious roasted tender stem broccoli to accompany my seabass.
Ingredients Method
For 2 servings
• 2 Sea bass fillets
• 1 tsp all purpose
seasoning
• 2 bell peppers, thinly
sliced
• 2 carrots,
• 1 onion
• 1 garlic clove
• 1 cup white vinegar
• 2 tbsp. Jamaican
Pimento (or 1 tsp. of
all spice)
• 1 tsp sugar
• 10 sprigs of thyme
• 1 scotch bonnet
pepper
• 1 large head of
broccoli
• 2 tbsp. Oil olive
• Salt
• Black pepper.
1. Pre-heat your oven to 220℃
2. Rub the all purpose seasoning, black pepper
and olive oil into the seabass and put to one
side (if you can, refrigerate for 1-2 hours).
3. To prepare the sauce, sauté the thinly sliced
peppers, carrots and onions with a little oil in a
saucepan until they just start to soften.
4. Add the pimento, vinegar, thyme, sugar, salt
and scotch bonnet (whole) and bring to a boil,
then allow to simmer until the veg is soft but
not mushy. Turn off heat and let it sit for 10
min. Taste and adjust the seasoning if
necessary.
5. Cut the broccoli into small pieces, place in a
small baking dish and drizzle over some olive
oil. Season with salt and pepper and roast in
the oven for 20 min.
6. To a very hot frying pan, add the seabass – skin
side down and cook on each side for 3 - 5 min.
7. Next place the fish in your dish. Add the
marinated vegetables and the sauce over the
top of the fish and add the broccoli.
Pan Fried Seabass with Roasted Broccoli
Prep Time
15m
Cooking time
25m
Cost
£3.79 per serving
Suitable for
GF
GF - Gluten Free

I don’t think I crave anything more when I’m trying to eat healthy than a
greasy burger with fries. This light alternative inspired by ‘In-and-out
Burger’ is a great way to cheat without actually cheating.
Ingredients Method
For 2 servings
• 500g minced beef (20%
fat)
• 2 slice thin bagels
• 20g cheese (Whatever’s in
the fridge)
• 300g fine green beans
• 3 tbsp ketchup
• 3 tbsp Mayo
• 1 finely chopped pickled
gherkin
• Salt
• Black pepper
Optional
• ½ white onion
• ½ avocado
• 1 salad tomato
• 1 tbsp. English mustard.
1. Split the mince into 6 equal sized loosely
formed balls (weighing about 80g each).
2. One at a time, place the balls between 2
chopping boards and push down, forming
really flat patties (I put a sheet parchment
paper over the ball before pressing so the
patties don’t stick). Season the patties
with salt and pepper.
3. Heat a large frying pan until it just starts
to smoke and then place in the patties.
Flip once the edges start to turn dark and
crispy. Add your cheese when there’s
about 2 min of cooking left to go.
4. For the sauce, just mix together the
ketchup, mayo, chopped pickle and salt.
5. Toast the bagels and spread some of the
sauce on each half and build your burgers.
Layer the patties between your sliced
tomato, avocado and basil leaves.
6. In the same pan add 1 tbsp. of olive oil
and sauté your green beans until cooked.
Animal Style Burger and Green Beans
756 kcal (Carbs: 49g Protein: 59g Fat: 37g ) per serving
Prep Time
20m
Cooking time
20m
Cost
£3.38 per serving
Suitable for
-

I eat egg fried rice at least once a week and I cant imagine ever getting sick
of it. This recipe has a high ratio of egg and peas to rice to keep the carb
count low.
Ingredients Method
For 2 servings
• 500g Chicken wings
• 2 tbsp. garlic power
• 200g corn flour
• 1 red chili
• 1 spring onion
• 100g basmati rice
• 100g peas (or petit pios)
• 2 eggs
• 1 tbsp soy sauce
• Salt
• Black Pepper
• 1 tbsp Chinese 5 spice
• 1 ½ tbsp. onion powder
• 1 ½ tbsp. garlic powder
• Vegetable oil (enough to
shallow fry your wings in).
1. Place the wings in a large bowl, add 2
tbsp. salt, black pepper, garlic powder
and mix, refrigerate for at least an hour
(up to 24 hours). Toss the wings in the
corn flour until fully coated, then dust off
any excess.
2. Shallow fry the wings on a high heat until
light brown (3 min per side), drain the
excess oil and transfer to a baking tray
then place in a 220℃ oven for 15 min.
3. Remove from the oven and immediately
season with 5 spice. Add the spring onion
and red chili and mix.
4. Cook the rice until just undercooked,
making sure all the moisture has
evaporated (or use day-old rice). Place
your peas in a bowl and pour over boiling
water, leave to sit for 5 mins then drain.
5. Add 2 tbsp. oil in a wok or frying plan on
a high heat. Add your eggs, a little salt
and scramble them. Once the eggs are
almost cooked, stir in the peas, rice, onion
powder and soy sauce. Mix well. Plate up
and enjoy with your favorite chilli sauce.
Salt and Pepper Wings with Egg Fried Rice
633 kcal (Carbs: 53 Protein: 56g Fat: 32g) per serving
Prep Time
10m
Cooking time
20m
Cost
£2.31 per serving
Suitable for
GF
GF - Gluten Free

Apple crumble was the first desert I learned how to make and its still one of
my favorites. This Gluten-Free alternative made with tinned peaches is
perfect for when you’re craving something something sweet.
Ingredients Method
For 2-4 servings
• 1 tin of sliced peaches in
syrup
• 100g almond flour (or
just put whole almonds
in a food processor)
• 45g cold butter
• 100ml double cream
• 1 tbsp. light brown sugar
• 1tbsp. Corn flour
• ½ tsp. vanilla extract
Optional
• ½ tsp. ground cinnamon
1. Pre-heat your oven to 180℃
2. Add about half of the syrup from the
tinned peaches into a small saucepan. To
a separate bowl, add the corn flour and a
few table spoons of cold water, stir until
the corn flour is fully dissolved. Add this
to the saucepan.
3. Lightly heat the syrup for 2 mins, stirring
throughout. Once the syrup is visibly
thick, stir in the peaches then transfer to a
small high-sided baking tray.
4. Mix the almond flour, sugar, vanilla,
cinnamon and the butter together. Unlike
with wheat flour, this wont lead to a
crumbly texture, its more ‘doughy‘.
5. Once mixed, break off small rough chunks
of the dough and place on top of the
peaches. Put the crumble in the oven for
20 min or until the top is brown. Leave to
cool for 10 mins before serving.
6. Whisk the double cream in a bowl until
stiff and enjoy with your crumble.
Paleo Peach Crumble
Prep Time
5m
Cooking time
30m
Cost
£2.74 per serving
Suitable for
GF, V
GF - Gluten Free
V - Vegetarian

Who said pancakes are only for breakfast? I could eat this any time of the
day (and I do!). As well as being a great source of protein and delicious, this
meal so quick and easy!
Ingredients Method
For 8 pancakes
• 200g almond flour (or just
put whole almonds in a
food processor)
• 2 eggs
• 2 tbsp. light brown sugar
• ½ baking powder
• 2 tbsp. maple syrup (or
honey)
• 1 tbsp. vegetable oil
Optional
• 20g chopped almonds
• ½ ground cinnamon.
1. Whisk together the almond flour, eggs,
sugar and baking powder.
2. Add the vegetable oil to a large flat frying
pan on a medium heat, ensuring it coats
the entire surface.
3. Take a heaped spoonful of the mixture
and place into the frying pan (with an 18
inch frying pan, I do 4 pancakes at once).
4. Wait until you see the top of the pancake
just start to solidify and then flip. Repeat
until all pancakes are cooked.
5. Stack your pancakes, add your chopped
almonds and drizzle over a tablespoon of
maple syrup.
Almond Pancakes
838 kcal (Carbs: 45 Protein: 27g Fat: 66g) per serving
Prep Time
5m
Cooking time
20m
Cost
£2.38 per serving
Suitable for
GF, V
GF - Gluten Free
V - Vegetarian

Get in Touch
Feel free to get in touch
with your thoughts on my
recipes, share your own
recipes or just say hi.

Quarantine Cooking

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