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With less than 100 days to go until the start of Glasgow 2014, Clare English and the team continue their culinary jaunt around the Commonwealth, discovering the food history and traditions of the competing nations. This week cook and food writer Ghillie Basan explores the flavours of Jamaica while food historian Peggy Brunache shares her experiences of growing up with various different Caribbean cuisines.

Ghillie demonstrates how to make a Jamaican dish of roasted sweet potato and banana with jerk spices. If you have never used fruit in savoury dishes before, Peggy suggests which ones work best.

Adventurer Mark Beaumont shares his experiences of the food in Central America and the Caribbean as he continues his Commonwealth travels with the Queen's Baton Relay.

Cheese expert Phoebe Weller shares her passion for goat's cheese and suggests ways of incorporating it into your cooking at home.