26 August 2009

Friend Makin' Monday (on Tuesday)

I'm a little late on my post this week, though I'm stoked that FMM is back after a little break

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This weeks theme is "Top 10 Things I Loved About This Summer" but seeing as we are on our last week of Winter, I'm going to change it a bit and list what I'm looking forward to this Summer ;)

1. BBQ's with friends and family on a hot Saturday Night

2. Christmas

3. Visits to our local Botanical Garden

4. Outings to the Zoo

5. Our first trip on a Steam Train

6. Swimming to cool down

7. Our trip to my Mom on the game farm

8. My birthday

9. Steven's birthday

10. Kate-Lynne's first birthday

19 August 2009

Recipe: Traditional South African Pan Cakes

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All you need:
125ml (¼ cup) granulated sugar
10ml (2 tsp) ground cinnamon
100g plain flour
2 eggs
300ml (10 fl oz) milk
15ml (1 tbsp) sunflower or vegetable oil, plus extra for frying

Whats next:
1. Mix the sugar and cinnamon and set aside.

2. Sift the flour into a large bowl and make a well in the centre. Crack the eggs into the well and whisk the mixture together. Gradually whisk in the milk until you have a smooth batter. Stir the oil into the pancake batter.

3. To get the right thickness, heat the pan over a moderate heat, and then wipe it with oiled kitchen paper. Ladle some batter into the pan, tilting the pan to move the mixture around for a thin and even layer. Quickly pour any excess batter into a jug, return the pan to the heat, then leave to cook, undisturbed for about 30 seconds. Pour the excess batter from the jug back into the mixing bowl. If the pan is the right temperature, the pancake should turn golden underneath after about 30 seconds and will be ready to turn. Flip over and cook for a further minute. Transfer to a plate and keep warm. Repeat with the remaining batter to make 8 pancakes.

4. Sprinkle the cinnamon and sugar liberally over each pancake and roll tightly. If the pancakes are stacked and kept warm, the sugar will slowly melt. This will be the best time to eat them.

You can also throw in your own variations like adding strawberries or chocolate…

Source

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14 August 2009

Recipe: MEXICAN BEAN AND TOMATO SOUP

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Use whichever beans you have on hand; kidney and butterbeans work well.

Serves 4

2 Tbsp (30ml) olive oil
1 onion, finely chopped
1 Tbsp (15ml) PnP crushed ginger, garlic and chilli paste
1 Tbsp (15ml) ground cumin
2 tsp (10ml) ground coriander
2 carrots, peeled and grated
3 celery sticks, chopped
1 can (410g) diced tomatoes
2 large potatoes, peeled and finely diced
3 cups (750ml) chicken stock
2 x 410g canned mixed beans, drained and rinsed
Salt and milled pepper
2 tsp (10ml) chopped parsley

Heat oil in a heavy-based pot.
Sauté onion until tender and slightly charred.
Add paste, spices, carrots and celery and stir for a few more minutes.
Add tomatoes, potatoes and stock and simmer until potatoes are half cooked.
Add beans. Simmer for another 10-15 minutes until potatoes are cooked.
Season and pour half the soup into a blender, blitz and pour back into pot.
Stir through parsley and serve with tortilla chips.

Source

Recipe: QUICK PORK CHOPS WITH PEANUT SAUCE

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Serve chops with peanut sauce and a fresh vegetable stir-fry. For a
child-friendly version, omit the chilli and coriander and serve with
McCain American Fries.

Serves 4

Juice and grated peel of 1 lemon
1 Tbsp (15ml) brown sugar
½ cup (125ml) crunchy peanut butter
½ cup (125ml) coconut milk
1 Tbsp (15ml) soy sauce
1 tsp (5ml) chili flakes
2 tsp (10ml) ground coriander
1Tbsp (15ml) oil
4 - 6 pork loin chops
Salt and milled pepper

Mix lemon juice, peel and sugar together.
Stir over medium heat, with peanut butter, coconut milk, soy sauce, chilli and coriander.
Simmer for about 3 - 5 minutes, or until thickened.
Heat oil in a non-stick pan.
Cook pork chops for about 7 - 8 minutes on both sides, or until golden.
Season.
Serve with peanut sauce and fresh vegetable stir-fry.

Source

Recipe: POTATO, FETA AND SAUSAGE FRITTATA

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A great way to use up leftover potatoes

Serves 4

7 large eggs
2 tsp (10ml) chopped thyme
1 Tbsp (15ml) chopped parsley
Salt and milled pepper
1 Tbsp (15ml) olive oil
1 Tbsp (15ml) butter
½ onion, finely chopped
2 large cooked potatoes, peeled and chopped into chunks
3 pork sausages, cooked and chopped into chunks
1 disc feta cheese, cubed

Preheat grill to medium.
Whisk eggs, herbs and seasoning together.
Heat oil and butter together in 20cm non-stick, ovenproof pan.
Sauté onion until caramelised.
Add potatoes and cook to heat through.
Add sausage and cook for another minute.
Increase heat and pour in the egg mixture.
Cook for another 3-4 minutes, or until mixture is nearly set.
Top frittata with scattered feta cheese and grill for about 4-5 minutes until egg mixture is set and top is golden.

Source

Recipe: HONEY AND RICOTTA DOUGHNUTS

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As a serving suggestion, serve with scoops of vanilla ice cream, sprinkled with toasted almonds. Adjust the recipe and stir chopped walnuts through your dough before frying.

Serves 4

2 tsp (10ml) dried yeast
100ml lukewarm water
2 Tbsp (30ml) honey
3 large egg whites
1⅗ cups (400ml) cake flour
¼ tsp (1ml) salt
100g ricotta cheese
1 Tbsp (15ml) orange juice
Oil, for frying

Sauce:
1 cup (250ml) freshly
squeezed orange juice
100ml honey
2 Tbsp (30ml) lemon juice

Dissolve yeast in warm water with honey. Beat egg whites until stiff peaks form.
Sift flour and salt together.
Mix ricotta, orange juice and yeast mixture together in a bowl. Add to dry ingredients.
Fold in egg whites with a wooden spoon.
Cover bowl, put in a warm place and allow dough to increase by a third in volume.

Sauce

Heat orange juice in a small saucepan and simmer over high heat until liquid has thickened and reduced by half.
Stir in honey and lemon juice.
Heat 4-5cm oil in a deep pan.
Drop rounded spoonfuls of dough into hot oil and fry until golden. Place onto paper towel and serve drizzled with sauce.
Serve drizzled with sauce

Source

If winter is getting you down...

A change is as good as a holiday

So why not undertake some home renovations? We don't mean tearing down the walls sort of renovations, just a few simple changes.

Here's how:
* In living areas, try another arrangement of furniture. Think through all the possible options and then decide on the best layout for your family's requirements.
* Changing your paint colour is probably one of the best ways of creating a huge impact.
* Buy a brand new set of bed linen and give your bedroom a quick pick-me-up.
* Spruce up a plain room with a variety of fabrics in pillows, cushions and draperies.


Source

Recipe: Old ingredients, new tricks

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Top of the Pops

Crunchy garlic and herb croutons: slice crusty bread into cubes, toss in olive oil, crushed garlic and herbs and roast in a moderate oven until crispy and golden.

Tapenade-topped croutes: Top small rounds of toasted baguette with shop-bought tapenade or pesto and float on top of the soups.

Vegetable crisps: use a potato peeler to shave thin strips of root vegetables such as sweet potatoes, potatoes, beetroot and parsnips, then toss with a small amount of olive oil and season. Bake in low oven until crisp

Source

09 August 2009

Recipe: Baby Sweet Potato, Gem Squash, Avo (First food)

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1 Gem Squash, halved and the pips removed
1 large Sweet Potato
1/2 a pitted Avo

Steam the Gem Squash and Sweet Potato until soft
Puree the veggies and the Avo
Freeze in portions and use as requred.

Recipe: Baby Green Bean, Carrot, Avo (First food)

Hand full of Green Beans
2 Large Carrots
1/2 a pitted Avo

Steam the Green Beans and Carrots till soft
Puree the veggies and avo
Freeze in portions and use as requred.

My, now 6 months old, daughter loves this meal.

05 August 2009

Recipe: Nasi Goreng

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Cooking time: 30 minutes

Ingredients
500 ml uncooked American white rice
30 ml oil
3 eggs, lightly beaten
1 onion, chopped
2 small chillies, seeded and finely chopped
1 garlic clove, crushed
4 deboned, skinned chicken breasts, cooked and cut into thin strips
250 g prawns or shrimps, cooked
2 stalks celery, finely sliced
45 ml soy sauce
fresh coriander or parsley

Method
Try to use American white rice to prepare this well-known Indonesian speciality.
Made with rice, chicken, fish or seafood and vegetables, the dish is quick and easy to make.
Cook the rice according to the packet instructions, drain well and set aside.
Heat a teaspoon of the oil in a large pan, pour in the beaten eggs and heat slowly until just set.
Flip, brown lightly and slide out on to a plate.
Cut into thin strips.
Heat the rest of the oil and gently sauté the onion, chillies and garlic until fragrant.
Add the chicken strips, prawns or shrimps and celery and stir-fry for a few minutes.
Add the cooked rice, 30-45 ml (2-3 T) soy sauce and the omelette strips and stir-fry until heated through.
Serve immediately, garnished with fresh coriander or parsley leaves.

Serves 6.

Recipe From : YOU October 01, 2000

04 August 2009

Recipe: Baby Mixed Veg (First food)

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My daughter is fed 100 % homemade food. Today I made her some mixed veg.

Ingredients:
1 Small Potato
1 Small Sweet Potato
1 Gem Squash
1 Carrot

Method:
Steam all the veggies together till soft.
Puree all together and divide into freezer safe dishes.
Defrost portions as needed.
Serve and watch your Sweetpea enjoy

03 August 2009

Recipe: Most Dangerous Cake Recipe in the World

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5 MINUTE CHOCOLATE COFFEE MUG CAKE!!

4 tablespoons flour
4 tablespoons sugar
2 tablespoons cocoa
1 egg
3 tablespoons milk
3 tablespoons oil
3 tablespoons chocolate chips (optional)
A small splash of vanilla essence
1 large coffee mug

Add dry ingredients to your largest mug and mix well.
Add the egg and mix thoroughly.
Pour in the milk and oil and mix well.
Add the chocolate chips (if using), vanilla essence , then mix again.
Put your mug in the microwave and cook for 3 minutes at 1000 watts (high).
The cake will rise over the top of the mug, but don't be alarmed!
Allow to cool a little, and tip out onto a plate if desired. EAT! (this can serve 2 if you want to feel slightly more virtuous).


Source

Recipe: MIDWEEK CHICKEN PIES

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These individual pies take very little time to prepare, and they’re just the thing for a chilly weeknight
supper.

Serves 4-6

Olive oil for frying
2-3 leeks, sliced
2 garlic cloves, chopped
1 cooked chicken, bones and skin removed
1 x 300g packet black mushrooms, sliced
1 x 400g can asparagus, drained
1 x 200g Pick n Pay fresh cheese sauce
1 egg yolk, beaten
Salt and milled pepper
1 roll puff pastry


Preheat oven to 220°C.
Heat a little oil in a pan and fry leeks until soft.
Add garlic and fry for a further minute, then allow to cool slightly.
Cut chicken into bite-sized pieces.
Mix leeks, chicken, mushrooms and asparagus with cheese sauce.
Season and spoon into 4-6 individual ovenproof dishes.
Brush rims with beaten egg.
Top each dish with a lid of pastry, crimp edges with fingers or a fork and make a small hole in the middle for steam to escape.
Bake pies for 10 minutes, then reduce heat to 180°C and bake for a further 15-20 minutes until golden.

Source

01 August 2009

Lunch made fun

Teachers know that a healthy, nutritious lunch is an essential part of keeping young minds alert and energised to absorb their lessons for the remainder of the day. So to help mothers pack a delicious balanced meal, we’ve compiled this easy to follow guide to make lunch fun again.

Lunch Menu Schedule

Select your kid's favourites

Invest in a big lunchbox:

It will prevent sandwiches from being squashed, and a small non-breakable vacuum flask will keep drinks cool or soup hot. Remember, an ice pack or frozen juice box also works wonders to keep food fresh and appetising.

Avoid the early morning panic:

By preparing your lunches the night before, you can save time, get the kids involved and make lunch fun for them!

Involve them:

Next time you visit the supermarket or farm style market, take them along and get them to choose their favourite healthy foods and drinks.

Microwave magic:

If your child has a microwave at their school, it can instantly turn last night’s dinner (sealed in a spill-proof container) into tomorrow’s lunch.

Plan ahead:

Before you head to the supermarket, choose which items you want to include from each of the following categories: milk and dairy, fruit and vegetables, breads and starches, protein-rich foods like meat, fish, eggs, and lastly, fats and oils, such as nuts.

Mix it up:

Vary their lunchtime meals by picking nutritious foods that serve different purposes, such as boosting energy, stimulating brain power or are heart-friendly. One lunch should be quick and easy to prepare, and for one day allow them to choose any of their favourite foods.

Keep it small:

Not only the servings, but the actual pieces. Simply peel and slice up fruit or veggies to prepare hassle-free, bite-sized treats.

Treat them well:

Be sure to include a small treat in their school lunchboxes like some delicious homemade cookies, crackers or even trail mix.

Source

5-a-Day Recipes - Desserts

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ADRIENNE'S CHILLED BAKED PLUMS
It couldn't be simpler! Tart and fruity, try using the different types of plums, alter the spices and liqueur to taste.
SERVES 6-8

12 - 18 dark red plums, not prunes
3 sticks of cinnamon
65 g (80 ml) sugar
250 ml boiling water
30 ml liqueur of your choice (optional)

Preheat the oven to 160°C.
Wash the plums and place them in a single layer, in a shallow ovenware dish.
Place the cinnamon sticks in between the plums.
Dissolve the sugar in the boiling water and pour it over the plums. The liquid level should be just below the top of the plums.
Bake the plums in preheated oven for 45 - 60 minutes until the plums are just soft. The cooking time will depend on the size and ripeness of the plums.
If you are adding liqueur allow the plums to cool partially before adding it to the plums.
Chill well and serve with Greek yoghurt or ice cream.

CHILLI AND VANILLA SYRUP WITH FRESH MANGO
SERVES 4

250 ml sugar
1 vanilla bean, split lengthways
1 large red chilli, seeded and finely chopped
500 ml water
juice of 1 lime
3 mangoes, peeled and cut into wedges

Place sugar, vanilla bean, chilli and water into a small pot. Bring to the boil, then reduce the heat and allow to simmer for 15 minutes.
Allow to cool then stir in the lime juice.
Divide mango between 4 pudding bowls and top with scoops of lime or lemon sorbet.
Drizzle over chilli syrup and serve immediately.

PINEAPPLE WITH MINT SUGAR
SERVES 4

1 ripe pineapple, or fruit of your choice
80 ml sugar
1 bunch fresh mint, washed and dried extremely well
plain yoghurt to serve
Peel pineapple and cut into quarters, removing the less tasty core. Finely slice quarters, as thin as possible. Lay out flat on a platter.
Place the sugar and mint in a mortar and pestle and “bash the hell out of it” until you see the colour of the sugar change. If mixture is a little to moist, add extra sugar.
Drizzle the yoghurt over the plate of pineapple and sprinkle the sugar over the top.

Source

5-a-Day Recipes - Pastas

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EGGPLANT LASAGNE
SERVES 4-6

FOR EGGPLANT SAUCE

60 ml olive oil
45 ml sunflower oil
2 onions, chopped
750 g medium sized eggplants (brinjals), with skin
2 x 410 g cans Italian tomatoes, chopped
30 ml capers, chopped
15 ml fresh chopped origanum or 5 ml dried
1 ml dried, chopped chillies
salt and freshly ground black pepper to taste

Dice the eggplant.
Heat the oils in a large saucepan, add the onions and sauté until softened. Add the eggplant and cook over a medium temperature for ± 7 minutes.
Add the tomatoes, capers, origanum, dried chillies and seasoning.
Simmer uncovered for ± 30 minutes, stirring occasionally.

BÉCHAMEL SAUCE

750 ml milk
1 onion, chopped
3 bay leaves
6 peppercorns
75 g butter
75 ml cake flour
salt and freshly ground black pepper
100 ml grated Regatello cheese or Cheddar cheese
± 1/3 pkt lasagne pasta sheets

Preheat oven to 180°C.
Place milk, onion, bay leaves and peppercorns in a pot and bring to just under boiling point. Leave to stand for 15 minutes to absorb flavour.
Melt butter in a medium saucepan and remove from heat. Add flour, return to heat and cook briefly. Remove from heat.
Add the flavoured, strained milk and return to heat.
Allow sauce to thicken over medium heat, stirring constantly. Season.
Remove from heat and add the cheese.

TO ASSEMBLE

Layer half the eggplant sauce in a large ovenware dish and cover with a layer of pasta. Cover with half the Béchamel sauce.
Repeat the layering, ending with a generous layer of Béchamel sauce.
Sprinkle top layer with extra grated Regatello cheese.
Bake in preheated oven for ± 25 minutes.
Serve with a tossed green salad.

Source

5-a-Day Recipes - Main Course

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LENTIL BOBOTIE
SERVES 4-6

45ml sunflower oil
2 onions, chopped
500 g butternut or pumpkin, peeled, seeded and cubed
4-6 cloves garlic, crushed
5-7 ml chilli paste
5 ml medium strength curry powder
2 dried bay leaves or 4 fresh lemon leaves
6 ripe tomatoes, skinned and chopped, OR
1 x 410g can whole tomatoes, undrained
15 ml grated root ginger
250 ml fresh coriander
30ml chutney
10ml each sugar and salt
black pepper to taste
250 g brown lentils, cooked

CUSTARD
4 eggs
500 ml buttermilk
salt and pepper to taste

Preheat oven to 180ºC.
Heat oil in a large, heavy based frying pan and sauté onions and butternut until onions are translucent. Stir in garlic, chilli paste, curry powder and bay leaves, then add tomatoes and sauté for 3-4 minutes.
Stir in ginger, coriander, chutney and sugar, season to taste and simmer.
Cook over a high heat until liquid has almost evaporated.
Layer lentils and vegetables in an ovenproof dish, starting and ending with lentils.
Mix together custard ingredients and pour over lentil mixture.
Bake for 45-50 minutes, until golden brown and set.

Source

5-a-Day Recipes - Thai Food

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THAI NOODLE SALAD
SERVES 4-6

250g egg thread noodles
200g fresh spinach
5 ml soya sauce, plus a dash
a couple of dashes of Tabasco sauce

½ cucumber, cut into thin batons
2 small carrots, peeled, cut in half and sliced on the diagonal
5 ml rice vinegar
1 red pepper, seeded and finely sliced into thin strips
15 ml sunflower oil
100 g mangetout
4 spring onions, sliced diagonally
15 ml toasted sesame seeds
a small bunch of coriander
1 cm piece fresh chilli, finely diced

DRESSING

125ml teriyaki sauce
100g light yellow bean sauce
juice of 1 lime
1 stalk lemongrass, very finely chopped
1 clove garlic, very finely chopped
5 cm piece fresh ginger, grated

Cook the noodles in plenty of boiling water, either salted, or as I do with a dash of soya sauce instead. Most fine noodles are cooked in 4 minutes so watch carefully. Refresh well under cold water and drain properly.
Meanwhile, wash the spinach and wilt in a pan over a low heat. Allow to cool. Season with a dash each of soya sauce and Tabasco.
Toss the cucumber, carrots and red pepper in the rice vinegar-a little goes a long way. Mix the dressing ingredients together.
Mix the refreshed noodles, most of the macerated carrots, cucumber and the red pepper with the dressing.
Then heat the oil in a large non-stick frying pan or wok and add the mangetout and spring onions. Add the remaining soya sauce and Tabasco, stir-fry for a minute or two.
To serve, twist the noodles with a large fork and place each mound into four individual soup plates. Be liberal in your garnishing using the remaining vegetables, including the mangetout, spring onions and wilted spinach.
Finally sprinkle each plate with toasted sesame seeds and garnish with coriander and a smattering of diced chilli and any remaining dressing. Serve.

Source

5-a-Day Recipes - Salads

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THE BIG SALAD
SERVES 6

45 ml coarsely chopped walnuts or almonds in their skins
1 x 400 g can chickpeas, drained and rinsed
1 small onion, thinly sliced
1 red pepper, sliced
250 ml grated carrot (or thin julienne strips)
250 ml cauliflower or broccoli florets
60 ml olive vinaigrette (recipe follows)
1 pillow-pack mixed lettuce
125 ml crumbled feta cheese

In a small, heavy, dry pan, toast the walnuts or almonds over medium heat until they smell nutty. Turn onto a plate.
Combine the chickpeas, onion, peppers, carrots and cauliflower or broccoli and add ± 30 ml olive vinaigrette. Toss to coat.
Toss the salad greens with the remaining 30 ml vinaigrette.
Top with the vegetable mixture, the toasted nuts and feta and serve.

Olive vinaigrette
125 ml balsamic vinegar
83 ml extra virgin olive oil
83 ml Canola oil
30 ml coarse-grained mustard
12 calamata olives, pitted and chopped
7 ml brown sugar or honey
5 ml dried basil
salt and freshly ground black pepper

Combine all ingredients in a jar with a tight fitting lid and shake well. This dressing will keep for ± 10 days in the refrigerator.

CONFETTI SALAD
SERVES 8-10

2 small baby red cabbages, very finely shredded
2 small baby green cabbages, very finely shredded
150g fresh spinach, very finely shredded
1 pineapple – julienned
4 medium carrots – julienned
1 medium green pawpaw, julienned
6 spring onions, cut on diagonal

Mix all salad ingredients together and set aside in the fridge.

DRESSING
60 ml soft brown sugar
30 ml light olive oil
45 ml sesame oil
30 ml freshly chopped ginger juice of 1 lemon
90 ml rice vinegar
5 ml salt
pepper

Mix the dressing ingredients together and set aside.

WATERMELON AND PINEAPPLE SALAD
SERVES 6

500g watermelon, cut into bite sized chunks
500g pineapple, cut into bite sized chunks
1 onion, thinly sliced
15-30ml coriander
15-30ml mint, chopped
90ml lime juice
30ml red wine vinegar
freshly ground black pepper

Place the fruit, onion, coriander, lime juice and vinegar in a bowl. Toss, add pepper to taste, then chill before serving.
This salad is delicious served with gammon, ham or braaied pork.

CRACKED WHEAT SALAD
SERVES 6

300g watermelon, cut into bite sized chunks
30g pineapple, cut into bite sized chunks
15g onion, thinly sliced
2 coriander
3-4 mint, chopped
80 ml lime juice
60 ml red wine vinegar
1 ml freshly ground black pepper

Soak the cracked wheat in water for about 30 minutes until water is absorbed, just cover
Allow grains to soften, strain well to extract as much water as possible then transfer it to a bowl.
Add all the remaining ingredients, season to taste and set aside for about 30 minutes to develop the flavours.
Chill slightly before serving.

Variations:

1 – 2 chopped, skinned and deseeded tomatoes, added to other ingredients.

EGG-PLANT PINWHEELS
MAKES ± 20 SLICES

2 coarsely chopped walnuts or almonds in their skins
400 g can chickpeas, drained and rinsed
± 50 small onion, thinly sliced
15 ml red pepper, sliced
1 grated carrot (or thin julienne strips)
1 large or 2 medium egg-plants, thinly sliced – lengthways
30 ml olive oil

DRESSING

30 ml olive oil
30 ml tomato pesto
a dash of Tabasco
a dash of Balsamic vinegar

Combine all the dressing ingredients together and mix well. Set aside.
Grill the red peppers until blackened then set aside to cool in a plastic bag. When cool, peel.
Blanch the sliced courgettes in boiling water for a few seconds and refresh in cold water.
Repeat with the basil leaves.
Cut the peeled red peppers into strips and toss with their juices and the 15 ml of Balsamic vinegar.
Brush the thinly sliced egg-plant lightly with olive oil.
Place on a baking tray and roast until just tender, turning once at ± 220°C for ± 10 minutes.
Lay a piece of plastic wrap or baking paper onto the work-surface.
Arrange a single line of overlapping eggplant slices onto it.
Cover with a layer of courgettes, then a layer of red pepper, sliced or grated cheese and finally a layer of basil leaves.
Sprinkle over the dressing and spread evenly.
Roll up firmly to form a thin log.
Repeat with the remaining ingredients.

Source

Recipe: Olive Ciabatta Bruschetta with Spicy Baby Marrow Relish and Kidney Bean Humus

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Olive Ciabatta Bruschetta with Spicy Baby Marrow Relish and Kidney Bean Humus:

Ingredients:

Olive Ciabatta Bruschetta:

1 Loaf olive ciabatta
3 tbs Olive Oil
pinch Lemon pepper

Spicy Baby Marrow Relish:
3 Spring onions, finely chopped
250g Baby Marrows, sliced
1 tsp Chillies, finely chopped
1 bunch Coriander, chopped
½ Lemon, zest and juice
3 tbs Olive Oil

Kidney Bean Humus:
2 cups White kidney beans, cooked
1 tsp Chillies
2 Lemons, juice only
100ml Olive Oil
1 tsp Lemon Pepper

Method:

For the olive ciabatta, slice the bread into thin slices, brush with olive oil and season with lemon pepper. Bake in a pre heated oven at 180ºc until golden brown.
For the Spicy Baby Marrow Relish, using a pan, fry spring onions and chillies in a little olive oil until soft. Add baby marrows and cook for 5 minutes until baby marrows have softened. Add coriander, lemon juice and olive oil, season to taste and serve.
For the Kidney Bean Humus, using a food processor, combine all ingredients and blend until smooth, season to taste and serve.

Source

Recipe: Buffalo Wings with Hot Sauce and Pecorino Dressing

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Buffalo Wings with Hot Sauce and Pecorino Dressing:

Ingredients:

Buffalo Wings:

12 Chicken wings
2 chillies, finely chopped
1 lemon, juice
pinch Lemon Pepper
2 tbs Olive Oil
½ cup Flour

Pecorino Dressing:
100g Pecorino Cheese, finely grated
2 Lemons, zest and juice
½ cup Olive Oil
1 bunch Parsley, finely chopped
Pinch Lemon pepper

Method:

For the buffalo wings, in a large bowl add chicken wings, chillies, lemon juice, lemon pepper and olive oil. Marinate for 2 hours. Remove chicken wings from marinade and dust with seasoned flour and deep fry until golden brown and crispy. Drain excess oil on paper towel and serve. Serve with hot sauce and pecorino dressing.
For the dressing, using a blender, combine cheese, lemon zest and juice, olive oil and lemon pepper, blend until smooth and add parsley. Season to taste and serve.

Source

Recipe: Beef Koftas with Lemon Pepper Avocado Relish

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Beef Koftas with Lemon Pepper Avocado Relish:

Ingredients:

Beef Koftas:
500G Beef Mince
1 Onion, finely chopped
2 Red Chillies, finely chopped
1 bunch Coriander, chopped
2 tsp Organic Meat Rub
2 Eggs

Lemon Pepper Avocado Relish:
2 Avocados, finely chopped
3 Spring onions, finely chopped
½ bunch Coriander, finely chopped
2 Red chillies, finely chopped
½ tsp Organic lemon pepper
1 Lemon, juice
3 tbs Olive Oil

Method:

For the Beef Koftas, in a large bowl, combine all ingredients and mix well. Shape mixture into small oval meatballs and set aside. Lightly fry meatballs in small batches in a little olive oil for approximately 10 minutes until cooked.
For the Avo Relish, in a bowl, combine all ingredients and mix until combined.

Source

Recipe: Lamb Samoosas with Spicy Mango Chutney

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Lamb Samoosas with Spicy Mango Chutney:

Ingredients:


Lamb Samoosas:
500g Lamb mince
1 Onion, finely chopped
2 chillies, finely chopped
1 tbs Organic Curry Rub
1 bunch Coriander
3 tbs flour
3 tbs water
20 Samoosa Pastry Sheets

Spicy Mango Chutney:
100g Dried mango
2 Chillies, finely chopped
1 tsp Curry Rub
1 Lemon, juice
2 tsp Olive Oil

Method:

Lamb Samoosas:


In a large frying pan, brown mince and onions for 10 minutes. Add chillies and curry rub. Add a splash of water and cover pan and simmer for 10 minutes. Add coriander and season to taste.
In a small bowl combine flour and water to create a paste.
Lay out a samoosa pastry sheet brush with flour mix. Spoon 2 tsp of mince mix in one corner and fold over pastry into a triangle.
Deep fry samoosas until golden brown and place on paper towel to drain oil.
Serve with mango chutney and fresh lemon.

Spicy Mango Chutney:

In a bowl add mango and cover with hot water and soak for 1 hour. Drain mango and place into another bowl. Add the remaining ingredients and mix well.

Source

Recipe: Roasted Cauliflower and Kidney Bean Salad with Rocket and Halumi

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Roasted Cauliflower and Kidney Bean Salad with Rocket and Halumi:

Ingredients:


1 Cauliflower, cut into florets
2 tbs Olive Oil
pinch Lemon Pepper
1 cup Red Kidney Beans, cooked
1 bunch Fresh Rocket
100g Halumi Cheese, cut into small cubes
1 Lemon, Juice
4 tbs Olive Oil

Method:

Place cauliflower onto a baking tray, drizzle olive oil and lemon pepper. Bake in a preheated oven 200ºc for 10 minutes. Allow to cool.
In a large bowl, combine rest of ingredients and toss salad well. Season to taste.

Source

Recipe: Roasted Butternut Salad with Feta and Chilli

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Roasted Butternut Salad with Feta and Chilli:

Ingredients:

1kg Butternut, peeled and cut into cubes.
3 tbs Olive Oil
1 tsp Organic Lemon Pepper
200g Feta, cut into cubes
2 bunch Coriander, chopped
3 Spring Onions, chopped
3 Red chilles, finely sliced

Method:

Place butternut onto baking tray and drizzle with olive oil and lemon pepper. Bake in a preheated oven 200ºc for 20 minutes until cooked. Allow to cool.
In a large bowl, combine all ingredients and toss salad.

Source

Recipe: Peppercorn Beef with Chilli Corn Salsa

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Peppercorn Beef with Chilli Corn Salsa:

Ingredients:

Peppercorn Beef:
1 ½ kg Beef Sirloin, cut into 5 large steaks.
3 tbs Organic Rainbow Peppercorns, coarsely ground
3 tbs Organic BBQ and Grill Seasoning.
3 tbs Olive Oil

Chilli Corn Salsa:
2 Sweet Corn Cobs, cooked
4 Chillies, chopped
4 Spring Onions, chopped
1 bunch Coriander, chopped
1 Lemon, Juice
3 tbs Olive Oil
pinch Organic Lemon Pepper

Method:

For the beef, combine peppercorns, BBQ seasoning and Olive Oil. Rub mix over beef and place on a hot grill or braai and cook for 5 minutes on each side. The beef will be rare, cook a little longer if preferred. Allow to meat to rest, season and slice thinly.
For the salsa, cut the corn of the cob and place into a bowl. Add the remaining ingredients and mix well.

Source

Recipe: Broccoli and Cheddar Soup

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Broccoli and Cheddar Soup:

Ingredients:


1 Leek, washed and chopped
2 tbs Olive Oil
500g Frozen Broccoli
750ml Water
1 tsp Dried Thyme
100g Cheddar, grated
2 Spring Onions, finely chopped

Method:

In a pot, lightly fry the leeks in olive oil until leeks are soft.
Add frozen broccoli, water and thyme and bring to the boil, simmer until broccoli has soften.
Using a hand blender, puree soup until smooth.
Add cheese and stir until cheese is mixed in.
Add spring onions just before serving.
Garnish with grated cheese and finely chopped spring onion.

Source

Recipe: Banana Bran Muffins

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Banana Bran Muffins:

Ingredients:

1 cup Flour
2 tsp Baking powder
1 ½ tsp Salt
1/3 cup Sugar
1/3 cup Raisins
¼ tsp Ground cinnamon
1 cup Bran
1 cup Milk
1 Banana, mashed
1 Egg, beaten
3 tsp Sunflower Oil.

Method:

In a large bowl, combine all dry ingredients. In a separate bowl combine all wet ingredients. Add wet mix to dry mix and lightly stir until just combined.
Spray a muffin tray with cooking spray and fill with muffin mix.
Bake in a preheated oven 180ºc for 20 – 25 minutes until muffins come away from the tin.
Remove and place onto cooling rack and allow to cool.

Source

The Fab Five

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Source: Pick 'n Pay Fresh Living Magazine, Aug 2009 Issue 18, page 68 - 71

Children need to eat plenty of vegetables and fruit. Anke Rux shares some simple menus to give your kids even more than their recommended 5-a-Day!

MENU 1

Breakfast: Fruity breakfast crumble and 1/2 glass fruit juice (2)
Snack: Carrot sticks with hummus (1)
Lunch: Tuna and salad pita pockets (1)
Snack: Provitas with 1/2 avocado (1)
Dinner: Sausage, pasta and broccoli bake (1)
Total Portions: 6

MENU 2

Breakfast: Peanut butter and banana toast with honey (1)
Snack: Fuit juice and handful dried fruit (2)
Lunch:Club sandwich (1.5)
Snack: Medium-sized fruit (1)
Dinner: Chicken and vegetable kebabs with salad (1.5)
Total Portions: 7

MENU 3

Breakfast: Fruit, yoghurt and musli smoothie (1)
Snack: 1 Cup popcorn (0)
Lunch: Cold chicken with apple and carrot coleslaw (1)
Snack: 1 naartjie or other fruit (1)
Dinner: Fish pie with sweet potato and butternut topping (2)
Total Portions: (5)

MENU 4

Breakfast: boiled egg on low GI toast with 2 tomato halves and 1/2 glass apple juice (2)
Snack: Small bunch of grapes (1)
Lunch: Minute steak and vegetable stir-fry with noodles (1)
Snack: Fruit salad jellies (1)
Dinner: Chicken juggets with butternut mash and peas (2)
Total Portions: 7

PORTION GUIDELINES
1 Portion = 80 g which is equivalent to:
1/2 glass fruit or vegetable juice
1 Medium-sized fruit
1 cup chopped salad
1 handful raisins
1/2 cup corn kernels or peas

MENU 1: BREAKFAST
Fruity Breakfast Crumble

As delicious as dissert
Serves 2

1 cup (250ml) mixed fruit chunks
2 Tbsp (30 ml) PnP jumbo raisins and saltanas
4 PnP soft, dried apricots, chopped
1/2 cup (125 ml) muesli
1 Tbsp (15 ml) desiccated coconut
1 Tub (175 ml) fruit yoghurt

Divide Fruit chunks between two bowls.
Mix dried fruit, muesli and coconut together and sprinkle on top of fruit chunks.
Top with yoghurt and serve with fruit juice.

Good Idea
Use dried fruit in place of fresh bruit chunks. Simmer in a little fruit juice, until plumped up and softened.

MENU 2: LUNCH
Cub Sandwich

Use low GI bread if you prefer.
Serves 2

4 PnP crumbled chicken nuggets
2 Slices high-fibre which bread, toasted
1/2 Small avocado, mashed
1 Small tomato, sliced
4 Slices cucumber
2 large lettuce leaves
1 Tbsp (15 ml) low-fat mayonnaise

Cook chicken according to packet instructions.
Spread 1 slice of bread with avocado. top with Salad and chicken.
spread remaining bread with mayonnaise and place on top of filling. Secure sandwich a skewer.
Slice into triangles and serve.

MENU 3: DINNER
Fish Pie with Sweet Potato and Butternut Topping

This delicious and nutritious pie wiht please even the fussiest of eaters.
Serves 4
1 Cup (250 ml) sliced baby marrows
2 Cups (500 ml) broccoli florets
1/2 (125 ml) peas
500 g (about 4 fillets) haddock, cut into chunks
1 packet (200g) PnP cheese sauce
1 Large sweet potato, peeled and cooked
1 Portion (200 g) PnP ready prepared butternut, cooked

Preheat oven to 180 deg Celsius.
Cook baby marrows, broccoli and peas, until just tender. Drain.
Mix haddock, vegetables and cheese sauce together.
Spoon into an oven proof dish.
Mash sweet potato and butternut. Mix well.
Spread mash over filling and bake for 25 - 30 minutes, or until golden brown.
Serve with a glass of milk of fresh fruit juice.

MENU 4: SNACK OR DESSERT
Fruit Salad Jellies

Use any seasonal fruit for this recipe.
Makes 4 - 6

2 Cups (500 ml) Clear fruit juice
20 g (2 small sachets) Gelatine
2.5 cups (625 ml) mixed fruit chunks*)

Head juice and gelatine in a saucepan and stir to dissolve gelatine. Cool.
Spoon fruit into jelly moulds and top up with jelly mixture, about 1/5 cup (125 ml) juice into each.
Refrigerate until firm. To unmould, quickly dip with base of each jelly mould into boiling water and turn out into a serving dish.
Serve with custard

*Avoid using pineapple as it will prevent the jelly from setting.

More Good Ideas
Pack the fruit into ice lolly moulds and top up with fruit juice before freezing.
Use a mixture of berry juice and berry yoghurt to make a slightly creamier dessert.

Graphic Credits