Ital stew

Step 1: Warm 1 tbsp coconut oil in a large heavy pot over a medium heat. Add 1 onion and cook for 5 minutes, stirring now and then, until soft and translucent but not brown.

Step 2: Add 4 cloves garlic, ¾ in fresh ginger, 3 spring onions, 4 sprigs fresh thyme and 6 allspice (pimento) berries and stir for 1 minute, until the kitchen smells of garlic and thyme.

Step 3: Add 1 ⅛ lb pumpkin, 10 ½ oz sweet potato, 2 carrots and 1 chocho (chayote) and stir to coat in the aromatics. Pour in 1 ¾ cups light coconut milk and 1 ¼ cups water; the vegetables should be just covered.

Step 4: Bring to a boil, then lower to a steady simmer. Lay 1 scotch bonnet pepper on top, whole: it gives flavour and gentle warmth as long as it stays intact. For a hotter stew, prick it once with a knife or chop a quarter of it into the pot.

Step 5: Partly cover and simmer for 15 minutes, stirring gently from time to time, until the small pumpkin pieces start to melt and the sweet potato is nearly tender.

Step 6: Add 5 ½ oz okra and simmer, uncovered, for 8 minutes, until the okra is tender and the sauce has thickened and turned glossy. Okra releases a little natural thickener; stir gently so it doesn't go stringy.

Step 7: Stir in 3 ½ oz callaloo or spinach and ½ tsp ground black pepper and cook for 2 minutes, until just wilted. Taste and add ½ tsp sea salt only if you want it. Remove the scotch bonnet, thyme stalks and pimento berries if you can find them, and serve hot.