Healthy Recipes

Saldanha Stew

INGREDIENTS 

• 2 tins pilchards in tomato sauce
• 2 medium onions chopped
• 1 cup celery chopped
• 100g mushroom
• 2 medium potatoes, peeled and diced
• 2 cups of vegetables stock
• 1 small can tomato paste
• 2 tsp lemon juice
• 2 tbsp olive oil
• 1 tbsp chopped parsley
• 1 tsp dried chilli flakes
• salt & pepper to taste

METHOD

1. Heat olive oil in a pot and sauté onions and celery for 2-3 minutes.
2. Add the tomato paste, potatoes, mushroom and stock. Bring pot to a boil and allow to simmer for 10 minutes, stirring as needed.
3. Add fish and return pot to heat, then reduce heat to low and allow to continue cooking while adding lemon juice and seasonings.
4. Stir occasionally and add water if needed until the potatoes is soft. 

Serve over rice or pap.

Source: WoW! Recipe Book 

Lentil Dhal Curry with Spinach and Sweet Potatoes

INGREDIENTS 

• 1 tbsp canola oil
• 1 onion, finely chopped
• 2 garlic cloves, crushed
• 1 teaspoon turmeric
• 1 teaspoon cinnamon
• 1 teaspoon cumin
• 1 teaspoon curry powder
• ½ tsp ground ginger
• 2 sweet potatoes
• 250g red lentils
• 600 ml vegetable stock
• 150g spinach chopped

METHOD

1. Heat the canola oil and fry the onion gently until soft, add ½ cup of water and cook for about 10 minutes.
2. Add the garlic and spices and cook for 2 minutes.
3. Add the sweet potato, lentils, stock and some seasoning. Bring to the boil, then let simmer uncovered for 20 minutes, until the lentils are soft and potatoes are cooked through.
4. Gently add the spinach, by stirring through the mixture. Let cook only until the leaves are gently wilted.

Source: WoW! Recipe Book 

CREAMY HUMMUS

DESCRIPTION:       super healthy and delicious, can be served as a snack or filling for potatoes, spread on a sandwich, etc.

INGREDIENTS

• 1 tin chickpeas drained (or half cup chickpeas soaked overnight and cooked until tender)
• 30 ml brine from the tinned chickpeas (increase to taste)
• 30ml water (increase to make hummus creamy according to taste)
• 2 cloves of garlic (medium size), chopped finely
• 1 tsp cumin
• 1 tsp paprika (smoked adds additional flavour)
• 2 tsp fresh lemon/lime juice (increase to taste)
• black pepper to taste

METHOD

• Put drained chickpeas in a mixing bowl.
• Add all other ingredients to the mixing bowl.
• Mix with blender or potatoe masher or fork until a smooth paste.
• Add more water or brine to make the hummus creamier.
• Transfer the hummus to a bowl, sprikle/dust with Paprika (smoked if available) and serve with pita bread, crackers or cut raw vegetables for a healthy snack.

Optional

• Add½ tsp chilli to the hummus for a spicy taste.
• Add 1 tbsp Tahini to the hummus for a creamer look and taste.
• Top the mixure with Harissa for additional rich flavour before serving.

Variation

• Add 2 medium size cooked beetroots to the basci hummus recipe.
• Replace the chickpeas with butterbeans, black beans, or kidney beans, etc.
• Experiment with different flavours and spices!

Notes:

• Prep time: 10 min
• Serve: 6 people (as a snack)
• Credit: fox recipes

EASY BASIC SALAD DRESSING

DESCRIPTION: A very quick an easy salad dressing to drizzle over a green leafy salad. Change the flavour by choosing the type of vinegar and/or add fresh herbs that suits your salad best. Be creative!

INGREDIENTS:

• 2 tbsp olive oil (or adjusted measures of alternative oil)
• 2 tsp lemon or lime juice (freshly squeezed is preferable)
• ½ tsp sugar
• 1 tsp vinegar of choice (e.g. red wine vinegar or white wine vinegar or balsamic vinegar)
• 1 tsp fresh herbs of choice (e.g. basil, parsley, coriander) chopped, or dried mixed herbs 
• ¼ tsp salt to taste
• ¼ tsp black pepper to taste

METHOD:

• Combine all the ingredients in a mixing bowl.
• Stir well with a small whisk or fork until the ingredients are completely mixed together.
• Taste and adjust as necessary. If the mixture is too acidic, thin it with a bit more oil, or balance the flavours with a little more sugar. If the mixture is a little bland, add another pinch of salt and/or pepper.If the mixture does not have enough zing, add vinegar by the teaspoon.
• Serve immediately or cover and refrigerate for future use. Homemade dressing keeps well for 7 to 10 days.

VARIATIONS

• Add 1 tsp mustard sauce, to taste.
• Add 2 medium size garlic cloves, minced/chopped finely.
• Add fresh chopped chillies or a drop of chilli sauce.

NOTES:

• Prep time:      5 min
• Serve:             ¼ cup dressing, for about 6 medium salads (assuming 2 tbsp per salad
• Credit:            fox recipes

SWEET POTATO FRIES

INGREDIENTS

• 1 medium sweet potato
• 1 tsp olive oil (or adjusted measure of alternative oil)
• salt & cracked black pepper (to taste)

METHOD

• Preheat the oven to 180 degrees C degrees.
• Slice the sweet potato into long thin strips.
• Grease an oven tray with ½ teaspoon oil and toss the fries in the other ½ teaspoon oil. Season with salt & cracked black pepper.
• Bake in the oven for 20-40 minutes (or as needed),
• Check every 10 minutes and turning if necessary.

* Serve: 2

* Credit: Food Network Kitchen

MALAY STYLE VEG BREYANI

INGREDIENTS

For Sambal

• 1 onion, chopped
• 1 tomato, chopped
• Juice of 1 lemon
• Hand full of chopped coriander
• Brown sugar to taste (balance the lemon taste, the mix should not be too sweet or too sour)
• Salt to taste

For Breyani

• 2-3 tablespoons (30ml) coconut oil (or oil of choice)
• 2 onions, chopped 
• 2 tomatoes, grated
• 2 cloves fresh garlic
• 2 teaspoons (10ml) Garan masala
• 2 teaspoons (10ml) Breyani masala
• 1 teaspoons (5ml) salt (start with one teaspoon and add as needed)
• 1 bunch fresh coriander
• 1 cup broccoli
• 1 cup cauliflower
• 1 cup carrot, chopped 
• 2 cups rice (for this recipe I refer to long grain white or brown rice, basmati rice will give you a different consistency)
• 1 cup dry brown lentils
• 2 potatoes, cut into half then into quarters 
• 1 cups mixed veg (peas, corn, beans)

METHOD

• Make the Sambal: In a bowl, mix all ingredients and set in fridge while Breyani is being prepared.

• In a large pot heat 2-3 tablespoons of oil, add the chopped onion and let simmer until onions are soft and semi-translucent.
• Add the tomatoes, garlic, masala, salt and half the coriander, allow to simmer for about 7-8 minutes with the lid on. Should mixture be to dry you can add a dash of water.
• When tomato is soft and saucy, add in the remaining ingredients, keeping only the mixed veg aside.
• Add enough water to the pot to cover all ingredients, making sure your pot is on high and bring to boil. You will have to stir occasionally.
• As soon as the rice and lentils are cooked, add in the mixed veg and remainder of coriander.
• Let this steam for the last 10min of the cooking time. 
• You might have to add 1-2 cups of water if your veggies have not equally softened. You can turn down the heat to medium, and allow all the water to steam away. Remember to constantly stir - as the water cooks away your Breyani easily sticks to the bottom.
• Season with extra salt if need be.
• Serve hot with Sambal on the side.

* Serve: 4-6

* Credit: The Yummy Vegan (HSI-Africa)

COUSCOUS AND GREEN SALAD WITH ROASTED BUTTERNUT AND BEETROOT

INGREDIENTS

• 1 cup couscous (or macaroni)
• 1 cup boiled water
• 1 teaspoon vegetable seasoning / Mixed vegetable spice
• 1 medium butternut, peeled and cubed
• 1 bunch of beets (4 beets), peeled and cubed (or 1 packed of sweet and sour beetroot)
• 2 tablespoons Olive oil (or adjusted measures of alternative oil)
• Salt and pepper
• 2 cups mixed greens (cup of lettuce, cup of baby spinach – rocket optional)
• 1 avocado, sliced
• 10 cherry tomatoes
• ¼ cucumber, halved and sliced
• 1 tablespoon dried raisins (cranberries optional)
• 1 tablespoon seeds pumpkin seeds (sunflower seeds optional)

METHOD

• Pre-heat oven to 180 degrees Celsius. Place the butternut and beetroot in an oven-proof dish, drizzle with oil and season with salt and pepper. Roast for 30 minutes until the butternut and beetroot is soft, but crispy.
• Place the couscous in a bowl (with lid), add 1 cup boiled water and close the bowl with the lid. Let the couscous sit for 10 minutes, then fluff the couscous with a fork. Sprinkle with vegetables seasoning and mix through.
• On a flat dish or deep salad bowl, spread out the couscous as a base.
• Top with the roasted butternut and beetroot – cover the couscous completely.
• Build a green salad on top of the butternut and beetroot with the greens, cucumber, tomatoes and avocado.
• Sprinkle cranberries/ raisins and seeds over the salad.
• Serve with a drizzle of balsamic or a squeeze of lemon juice.

* Prep Time: 45 minutes

* Serve: 6 as a light lunch; 12 as a side

* Credit: Recipe: adapted from Green Monday SA

SMASHED CHICKPEA AND AVOCADO SANDWICH

Ingredients

• 1 (425 grams) can chickpeas or garbanzo beans
• 1 large ripe avocado
• 1/4 cup fresh coriander, chopped
• 2 tablespoons chopped spring onion
• Juice from 1 lime/lemon
• Salt and pepper, to taste
• Bread of your choice (whole wheat bread)
• Fresh spinach leaves and tomato slices.

Method

• Rinse and drain the chickpeas. Place on a paper towel and remove the outer skins (you can leave it on).
• In a medium bowl, using a fork or potato masher smash the chickpeas and avocado together.
• Add in coriander, green onion, and lime juice. Season with salt and pepper.
• Spread salad on bread and top with your favourite sandwich toppings. 

* Note: This salad also makes a great dip. Serve with cut up veggies, crackers, or pita chips. Also, this salad is best eaten the day it is made because it will turn brown due to the avocado

* Credit: The Blendaholic

SWEET POTATO BOATS LOADED WITH VEGGIES, BEANS AND A CREAMY, TANGY DRESSING

Ingredients

• 1 cup rice (preferably brown)     
• 6 sweet potatoes
• Oil as needed to rub sweet potatoes + frying
• Salt to taste
• Coconut milk 200ml
• 2 Tablespoons lemon juice
• 1 onion chopped          
• 3 teaspoons fresh ginger, grated           
• 3 teaspoons crushed garlic       
• 2 teaspoons cumin       
• 2 teaspoons coriander powder  
• 2 teaspoons paprika     
• 1 ½ teaspoons cinnamon fine   
• 2 teaspoons masala garam       
• 1 ½ teaspoons ginger spice      
• ½ teaspoons chilli flakes           
• 1 can red kidney beans, drained
• 160g frozen corn          
• 160g cabbage shredded
• 100g grated carrot        
• 100g baby tomatoes (halved) or chopped tomatoes       
• fresh coriander to Garnish

Method

1. Cook the rice in water with salt, drain and let cool. Set aside.
2. Preheat the oven to 200C. After washing and drying the sweet potatoes, rub the outside skin with oil and salt, pierce each one with a knife a couple of times.
3. Place the sweet potatoes on a baking tray whole and bake in the oven at 200 degrees Celsius, until soft inside (about 45 minutes). When cooked, a knife should pierce through easily all the way through the sweet potato. Test the biggest sweet potato in a number of places to check whether it’s soft inside.
4. Place all of the coconut milk in the food processor or a bowl along with lemon juice. Mix well, until it becomes a cream.
5. Heat oil in a pan and stir-fry the onion, crushed garlic and ginger for about 2 minutes and add a bit of salt.
6. Add the rice, spices and crushed chillies. Stir the rice around so that all the rice gets coated in oil and spices and fry for about 4 minutes
7. Now add the red kidney beans and the corn and mix in. If the rice starts to stick to the pan, add a bit more oil or even water to loosen.
8. Now add the cabbage and grated carrot and mix through. Lastly, add the tomatoes.
9. Cut a slit down the centre of the sweet potatoes lengthways, in order to stuff it (don’t cut it all the way in half).
10. Stuff them with a lot of the rice mixture.
11. Pour the coconut cream over the sweet potato and top with lots of fresh coriander.

*Note: You can swap the coconut cream sauce for guacamole or hummus

SWEET POTATO, RED LENTIL AND CAULIFLOWER CURRY WITH TOMATO, ONION, CORIANDER SAMBAL

Serves 5 – 6 people

INGREDIENTS

• 2 cups rice                          
• 10 ml oil or as needed for frying
• 2 teaspoons cumin seeds
• 1 onion chopped finely
• 2 teaspoons crushed garlic          
• 2 teaspoons crushed chillies       
• 1 teaspoons ginger minced         
• 1 ½ teaspoons cumin powder
• 3 teaspoons coriander powder 
• 1 teaspoons + 2 teaspoon for frying cauliflower curry powder     
• 1 cup red dry lentils (May substitute for brown lentils. If using brown lentils cook them before adding to the curry and use less water than in this)          
• 3 sweet potato, peeled and cut into small cubes
• 2 ½ cups water 
• 400 g (5 cups) fresh (or frozen) cauliflower florets, cut into small bite size pieces.
• Salt to taste
• 1 tablespoon lemon juice            
• Ingredients for the sambal:         
• 2 fresh tomatoes, chopped
• ½ onion, chopped           
• 1 teaspoon salt
• Sugar to taste
• 2 tablespoons vinegar   
• 2 tablespoons fresh coriander chopped

METHOD

• Cook rice in water with salt, drain and put aside.
• In a pot, heat oil on low-medium heat and add half the cumin seeds.
• Fry the seeds for 2 minutes and then add the onion and fry until translucent.
• Now add the garlic, ginger, crushed chili, cumin powder, coriander powder and 1 teaspoon curry powder.
• Now add the red lentils and sweet potato and fry for a couple of minutes. Now add the water. When the water begins to boil, turn the heat down to low and allow to simmer until the red lentils are cooked and the sweet potato is soft. This should take about 30 minutes. Stir occasionally. Add more water if needed.
• While you wait for it to cook, pour about 2 tablespoons of oil in a saucepan on low-medium heat. Add the rest of the cumin seeds and fry for a minute.
• Now add the cauliflower pieces and fry for 2 minutes.
• Now add the rest of the curry powder and mix together and continue to fry until the cauliflower is cooked, golden brown on the edges, but still crisp.
• Add lemon juice and salt to the lentil mix and adjust flavouring if needed.
• Mix the cauliflower into the lentil pot.
• To make the sambal:
  
  1. Place the chopped onion and tomato in a bowl. Sprinkle sugar and salt on top.
  2. Pour over vinegar and mix.
  3. Lastly, add the chopped coriander and mix together.

Peanut Protein Smoothie    

Here is a quick and super tasty breakfast treat for mom this Mother’s Day!

INGREDIENTS

• 2 bananas
• 2 cups of milk
• ½ cup peanut butter
• ½ cup oats
• ½ tsp cinnamon
• 1 cup of ice cubes (optional)

METHOD

• Place bananas, peanut butter, milk and cinnamon in a blender.
• Blend for 30 seconds, then stir.
• Blend again until smooth, about 30-60 seconds.

NOTES

1. Serves 2
2. If you use frozen bananas, then you can leave out the ice.
3. You can add tablespoon of ground seeds (flax, chia, sunflower, pumpkin or sesame) for extra nutrients and lasting energy!

Tuna Rice Salad

This easy tuna salad would make a delicious lunch for mom on Mother’s Day.

INGREDIENTS

• 1 cup of brown rice
• 1 tablespoon red wine vinegar or lemon juice
• 2 tablespoons canola oil
• ½ teaspoon Dijon mustard
• 170g can tuna fish, drained
• 1 medium carrot, grated
• ½ cup diced cucumber
• 1 celery stick, sliced
• 1 avocado, chopped (optional)
• Salt and pepper to taste

METHOD

1. Cook the brown rice, following the instructions on the packet and then allow to cool. (Children should ask an adult to check the rice is cooked and take it off the cooker for them).
2. Mix the vinegar (or lemon juice), oil and mustard together, until smooth, in a large mixing bowl.
3. Add the remaining ingredients and mix well.
4. Put in the fridge for 15 minutes, to allow the flavors to marinade.

NOTES

• Serves 4
• Serve with fresh sliced tomatoes or salad leaves.
• Add some chopped pickled gherkins for extra flavor.

Adapted from a recipe at GeniusKitchen.com

Vegetable tart

INGREDIENTS

 For the filling:

·        12 cherry tomatoes

·        2 marrows

·        1 red pepper

·        1 yellow pepper

·        1 brinjal

·        1 red onion

·        1 clove garlic

·        2 tbsp olive oil or canola oil

·        Italian herbs

·        Crushed chilli

For the pastry:

·        200g whole wheat flour

·        2 tbsp olive oil or canola oil

·        ½ cup cold water

METHOD

1.      Wash and cut all the vegetables into small pieces.

2.      Put the vegetables in a pan with the oil, Italian herbs, chilli, and garlic.

3.      Cook the vegetables for 10 minutes.

4.      Prepare the dough by combining the flour, cold water and 2 teaspoons of oil until dough holds together without being wet or sticky.

5.      Roll out the dough onto a thin sheet, and chill for at least one hour.

6.      Take the dough from the fridge and line it into a tart case. Fill it with the vegetables and cook it in the oven at 180 ° C for 40 minutes.

Jacket Sweet Potatoes with Cottage Cheese

 INGREDIENTS

• 4 tsp (20 ml) olive or canola oil
• ¼ cup (60 ml) lemon juice
• 2 tbsp (30 ml) water
• 4 tsp (20 ml) finely grated fresh ginger
• 1 small chilli, seeded and chopped (optional)
• 1 clove of garlic, crushed
• 2 onions, cut in wedges
• 6-8 small sweet potatoes, in the skin

METHOD

1.      Preheat the oven to 180 ˚C.

2.      Mix oil, lemon juice, water, ginger, chilli and garlic in a large bowl. Add onions and sweet potatoes and toss to coat the veggies.

3.      Season with pepper.

4.      Place in an oven dish, with all the liquid and seasonings. Roast for 45 minutes or until the onions and potatoes are soft.

5.      Stir onions with any pan juices into the cottage cheese. Cut a deep slit into each sweet potato and fill with about 2 tbsp (30 ml) of the mixture. Garnish with fresh coriander.

6.      Serve with grilled or roasted fish, chicken or pork and fill your plate with any green veggies, lightly cooked and seasoned with lemon juice and black pepper. Or a green salad will also be delicious.

Notes:

• Serves: 6
• Ready in: 1 hour 30 minutes
• To make wedges: Cut sweet potato into wedges and coat in oil mixture as above. Roast for just 30 minutes and serve with sauce as a dip.
• Add fresh grated lemon rind to the cottage cheese sauce, for more flavour.

Credit: www.heartfoundation.co.za/recipesdtls/?id=1441

Watermelon and chickpea salad

INGREDIENTS

Salad

• 2 cups chopped watermelon.
• 1 canned low-salt chickpeas, drained and rinsed.
• ¼ small red onion, slivered and rinsed.
• 4 cups shredded mixed greens.
• ¼ cup loosely packed, roughly torn parsley leaves
• ¼ cup roughly chopped feta (optional)

Dressing

• ¼ cup good olive oil
• 1½ tablespoons balsamic vinegar
• ½ teaspoon Dijon mustard
• 1 clove garlic (crushed)
• ½ teaspoon sea salt
• ½ teaspoon freshly ground black pepper

METHOD
1. Combine all the ingredients for the salad in a large salad bowl.
2. Combine all the ingredients for the dressing in a bowl and whisk together. Pour over salad or serve
separately.

Credit: http://honestcooking.com/summer-salad-watermelon-fetachickpeas/

Delicious and Beautiful All-Natural Flavoured Water

Summer has arrived and as temperatures climb, it is important to stay hydrated by drinking water regularly to protect your health. Drinking too many fizzy drinks and fruit juices can be unhealthy due to their high sugar content. And a high consumption of alcohol is dangerous and contributes to dehydration with negative health results. Drinking water in its pure form does wonders for every part of the body!

You can make drinking water more enjoyable – for you and the whole family – by infusing it with all-natural flavours!  Making your own infused water is easy – just add ingredients such as fruit, vegetables, herbs, edible flowers and more!  Many natural flavourings can significantly change the taste of water without adding calories!

To get you started, here are a few tips to make sure that the drinking of infused water is as good—and good for you—as it can be.

Ingredients

Choose fresh when you can. Wash fruit and vegetables and rinse herbs and flowers to remove chemicals, pesticides and dirt.

Water

Use fresh, clean water - cold or at room temperature. Use filtered water if preferred. Hot water makes the ingredients fall apart faster and can compromise the nutrients you're trying to get from the ingredients.

Containers

Glass, plain and simple is the best. Plastic containers are suitable also. Use containers such as bottles, jugs and jars. Purpose-designed infusing bottles are growing in popularity but they can be expensive. You don’t have to use it to enjoy your own infused water!  Rather spend the money on fresh healthy ingredients instead!

Prep Tips

• Softer fruits like citrus and strawberries can be sliced thick, thin, halved, or quartered. Harder fruits like apples should be sliced very thinly because they take longer to release flavours.
• Crush fibrous ginger root, rosemary, and lemongrass with a spoon; tear or crush leafy herbs like mint, basil, and coriander to release their oils.
• Loose herbs and flowers—lavender, rose petals, dried hibiscus—can be caged in a tea infuser or cheesecloth. Or let them float freely in your container!

Soak Time and Temperature

• Infuse water at room temperature for no more than 2 hours. After that, put it in the fridge to prevent bacterial growth.
• Cucumbers, citrus fruits, melons and mint flavour water almost immediately. Apples, cinnamon, fresh ginger root and rosemary need an overnight soak in the fridge.
• Melons and sliced strawberries start looking waterlogged after a few hours; citrus and whole berries look pretty good even after hours in the fridge.
• After 4 hours, unpeeled citrus can make water taste bitter. To make a big jug of infused water for a party, peel the citrus before soaking. Or you can soak it unpeeled for 4 hours, remove it and add fresh slices for looks. (And keep that water icy cold for food safety.)
• If you don't drink the water within 24 hours, strain out the solids and refrigerate for up to 3 days.
• To keep sipping all day long, refill your infused water container when it's half full. It will be weaker than your first drink, but still flavourful.

Ideas for Infused Water

Keep it simple. Be creative! Think of flavour combos you like in other recipes and build from there.

• Lemon + Thyme
• Cucumber + Lime + Strawberry + Mint
• Lemon + Raspberry + Rosemary
• Orange + Star Anise + Hibiscus
• Orange + Blueberry + Basil
• Lime + Ginger root + Basil
• Watermelon + Honeydew + Mint
• Cucumber + Mint + Jalapeno
• Lemon + Thyme
• Orange + Cinnamon + Cardamom + Cloves
• Pear + Fennel

Did you know?

Drinking water does wonders not only for every part of the body but also for the planet!  For example, to produce 1 Litre of bottled beverage, between 2 to 6 Litres of water are wasted due to the manufacturing process alone! And for beer it is roughly 3.5 Liter and for wine over 4 Liters of water wastage!  So we should Drink Water to Save Water!

Notes

Content adapted from and photos by Vanessa Greaves http://dish.allrecipes.com/fresh-ideas-for-making-infused-water/

Exotic Fruit Drink

INGREDIENTS  

• 1 cup Orange juice              
• ½ cup Lemon juice
• 1 cup Cranberry juice
• 1litre bottle carbonated water

METHOD

1. Put the orange juice, cranberry juice and lemon juice in 3 separate cups.
2. Without mixing the 3 juices, pour each cup into ice cube trays and freeze.
3. When frozen, place one of each juice cube into a tall glass and fill the glass with carbonated water.
4. Serve immediately.

Notes

• Recipe by Blair, Allrecipes.com, 2017

Sugar Free Chocolate Cake

This sugar free chocolate cake is a good substitute for the real deal. The sweetness comes from the banana and date combination.

INGREDIENTS

• 200 grams dates
• 2 teaspoons bicarbonate of soda
• 1 teaspoon vanilla essence
• 100 grams margarine
• 300 ml boiling water
• 1 banana
• 3 eggs
• 1 1/2 cup cake flour sifted
• 1/2 cup nutty wheat flour
• 5 tablespoons cocoa powder

METHOD

1. Preheat the oven to 180°C
2. Place the dates, bicarbonate of soda vanilla essence and margarine in a bowl.
3. Add the boiling water and leave to stand for 5 minutes.
4. Blend the mixture, add the eggs and banana and blend again.
5. Mix the flour and cocoa gently into the wet mixture.
6. Pour mixture into a tin sprayed with non-stick spray and bake for 30 minutes.
7. Serve once cooled.

NOTES

• Ready in 45 minutes
• 12 Servings
• Credit: Kelly Francis www.kellyfrancis.co.za

Creative Cauliflower!

Cauliflower has recently become fashionable to replace carbohydrates like rice or potato. Whether you trying ‘cauli-rice’, making a cauliflower and chickpea curry, or just adding cauliflower plain to bulk up the veggies on your plate - they are a very healthy addition to your diet.

Cauliflower is part of the cruciferous family of vegetables that also include broccoli, rocket, Brussel sprouts, cabbage and radishes. These vegetables are all rich in phytochemicals – hundreds of natural biochemicals that have beneficial health properties and can potentially fight inflammation and even help prevent some types of cancers. It is also these health-boosting compounds that gives cruciferous vegetables their sulphurous smell! 

Cauliflower itself is a good source of Vitamin C, some B-vitamins, potassium and Vitamin K. One cup of chopped raw cauliflower provides more than half of daily Vitamin C needs! The longer cauliflower is cooked for, and particularly if boiled it water, it will lose more of its nutrients. Steam your cauliflower until just tender or sauté them in the pan. Cauliflower is more nutritious when eaten raw, so add stems to salads or dip them in some hummus!

Cauliflower has a mild flavour and therefore can be easily including in different style dishes, from curries, to soups to stir fries. Otherwise enjoy them as a separate side dish, flavoured with spices like nutmeg, turmeric and fennel. If you are feeling adventurous look out for purple cauliflower in the shop. They have the same colour healthy pigment as red grapes that give them this lovely colour.

Butternut and cauliflower mash

Remember that although butternut contains carbohydrates, it is a better choice than potatoes. Cauliflower adds bulk to this side dish.

Ingredients

• 200 g Cauliflower, cut into florets
• 500 g Butternut, peeled and cubed
• ½ tsp (2.5 ml) Salt
• 1 tsp (5 ml) dried Thyme or 1 tbsp (15 ml) fresh Thyme
• pinch of Ground Nutmeg or Mixed Spice
• 2 tsp (10 ml) Olive or Canola Oil
• Lemon juice to taste
• Black Pepper to taste
• 2 tbsp (30 ml) chopped fresh Parsley or Thyme

Instructions

1. Place Butternut, Cauliflower, Salt and Thyme in a pot with 300 ml water. Bring to the boil, reduce the heat and simmer with a lid for 20 minutes or until Butternut and Cauliflower is just soft enough to mash.
2. Drain, but keep some of the liquid. Place back on the stove and simmer for a few minutes to cook out any excess water.
3. Mash with a potato masher until smooth and stir in Nutmeg or Mixed Spice, oil, Lemon juice and Pepper. Ad some of the retained liquid, if necessary. Stir in fresh herbs and serve immediately.
4. Serve as a healthy substitute for mashed potatoes with a meal of your choice. Fill your plate with any green veggies and maybe another small portion of starch, if preferred. A salad or fruit is another delicious way to fill your plate.

Tips

• Substitute Butternut for more Cauliflower and follow the recipe as above for a Cauliflower mash.
• Alternatively, substitute the Butternut for 2 tins Butter Beans, drained, and simmer with the Cauliflower.

Notes

• Ready in 45 minutes
• Serves 4
• Credit: Heart & Stroke Foundation South Africa

Roasted cauliflower and broccoli

The roasted flavour of two everyday ingredients combined with cumin makes this a special side dish. A low-carb veggie to fill your plate with.

Ingredients

• 300g Broccoli, cut into florets
• 300g Cauliflower, cut into florets
• 2 tbsp (30 ml) Olive or Canola oil
• Lemon juice to taste
• Black pepper to taste
• 2 tsp (10 ml) Cumin seeds or 1 tbsp (15 ml) Ground Cumin
• ¼ cup (60 ml) Rooibos tea
• handful fresh Mint or Parsley

Instructions

1. Preheat the oven to 200 ˚C. Place veggies in a large bowl with the rest of the ingredients, except the Mint or Parsley.
2. Toss to coat the veggies with the seasonings and place in a large oven dish.
3. Roast for 15-20 minutes or until just cooked. Stir in the fresh herbs (Mint or Parsley) and serve hot or at room temperature.
4. Serve as a green veggie with grilled, roasted or pan-friend fish, chicken or meet of your choice. Enjoy a big portion of this side and add a moderate portion of another starchy side dish.

Tips

• Add chickpeas to the veggies for a more filling side dish.
• Chilli or other seasonings like Paprika or Tumeric can be added to the veggies before roasting.

Notes

• Ready in 45 minutes
• Serves 4
• Credit: Heart & Stroke Foundation South Africa

Creamy cauliflower with greens

Keep it simple! A head of cauliflower whirled in a blender with collard greens becomes a virtuous soup, ready in 20 minutes! The cauliflower's texture makes this dairy-free soup creamy. 

Ingredients

• 1 medium head Cauliflower florets and stems cut into 1-inch pieces (8 to 9 cups).
• 1 tbsp Extra-Virgin Olive Oil, plus more for drizzling.
• 1 medium Onion, chopped (about 1 cup)
• 4 Cloves of Garlic, chopped
• Salt to taste
• 4 ½ cups water
• ¼ cup fresh Dill, chopped, plus more for garnish
• 5 large Kale or Collard leaves, or a combination, tough ends removed and leaves roughly chopped
• Freshly ground Black Pepper

Instructions

1. Heat oil in a large pot over medium heat; cook onion, covered, until soft, 4 to 5 minutes. Add garlic and a pinch of salt, and cook for 3 minutes more. Add cauliflower, and pour in water until it reaches just below the top of the cauliflower.
2. Bring to a boil over high heat. Add 2 tablespoons Dill. Reduce heat to low, and simmer until Cauliflower is just tender, about 10 minutes. Stir in greens, and simmer for 3 minutes.
3. Let sit for 5 minutes to cool slightly. Stir in remaining 2 tablespoons Dill. Puree soup in batches in a blender until very smooth, adding more water (about 1/2 cup) if it's too thick. Return to pot, and reheat. Season with salt and pepper. Garnish with Dill, Black Pepper, a drizzle of oil, and pinch of salt.

Notes

• Ready in 45 minutes
• Makes 8 cups.
• Credit: Martha Stewart Living, January 2012

National Nutrition Week 9 – 15 October: “Rethink your drink – choose water”

The objective of NNW 2017 is to create awareness among the public about the adverse effect of sugary drinks on health and instead to make water their beverage of choice.

Tips to increase your water intake:

• Make it a habit to drink water instead of sugary drink with meals.
• Carry water with you in a reusable bottle.
• Add fresh slices of lemon, cucumber, mint leaves, lime slices or berries to your water for a different flavour.
• Try setting a water break reminders on your cell phone or computer every hour.

Homemade ice tea

This tea is very refreshing and a healthier alternative to fizzy, sugary cold drinks.

Ingredients:

• 8 Rooibos tea bags or flavoured Rooibos of your choice
• 1 cinnamon stick
• 4 whole cloves
• 6 thin slices ginger
• 4 cups (1 litre) boiling water
• 4 cups (1 litre) 100 % grape, apple or berry juice, chilled
• lemon juice to taste
• ice cubes, mint leaves, fresh fruit (like blueberries or grapes) or lemon slices to serve

Instructions:

1. Place tea bags, spices and ginger in a large glass jug and pour over boiling water. Stir well and allow to cool for about 2 hours. Remove tea bags, ginger and spices.
2. Add juice to the tea and season with lemon juice to taste.
3. Serve cold with ice and mint leaves, fruit and lemon. Thread blueberries or grapes and mint onto cocktail skewers to add to each glass – this will not only look impressive, but taste great too.

Notes:

• Serves 6 (2 litres)
• Ready in 2 hours 30 minutes (includes cooling time)
• Credit: Cooking from the Heart http://cookingfromtheheart.co.za/cfth-recipes/ctfh-book-2/snacks/lightly-roasted-nuts-06/

BOOST YOUR DIET WITH BEETROOT

Beetroot has become a popular and trendy superfood recently. While some health claims are a little exaggerated, beetroot is definitely a valuable vegetable to include regularly in your diet. Here’s why:

Beetroot contains many vitamins and minerals, including potassium, magnesium, iron, vitamins A, B6 and C, and folic acid. Like other deeply-coloured fruits and vegetables, beetroot is packed with antioxidants.

Beetroot contains natural nitrates that may help to improve blood flow, lower blood pressure, boost exercise performance, and even help to prevent dementia. Although beetroot juice is even higher in nitrates, the effect this may have in the long-term is still unclear. The best way to eat your beetroot is to include the whole vegetable, not just the juice, as a regular part of your balanced diet.

Beetroot can be roasted, steamed, boiled and eaten raw. Use it in salads, as a side dish, in smoothies, and even in desserts.

If you boil beets, only peel them afterwards so they don’t lose their goodness, plus they peel easier afterwards. And remember the red colour stains!

Beetroot Pineapple Salad with Mint

A delicious spring and summer inspired salad using less than 5 ingredients with sweet pineapple, roasted beetroot and fresh mint.

Ingredients

• 4 cups chopped beetroot, roasted
• 3 cups chopped pineapple
• ¼ cup fresh mint, thinly sliced
• 1-2 tablespoons olive oil, to drizzle
• Pinch of sea salt
• Dash of ground cinnamon

Instructions

1. Preheat the oven to 200 °C.
2. On a lined baking sheet evenly spread chopped beetroot and roast for about 40 minutes or until tender. Set aside to cool.
3. Chop pineapple in large chunks, about the same size as the chopped beetroot.
4. To serve, plate chopped pineapple, cooled roasted beetroot and drizzle with olive oil, dust with cinnamon, add a pinch of sea salt, and top with thinly sliced fresh mint.
5. Enjoy at room temperature.

Notes

• Ready in 40 minutes
• Serves: 6+ people.
• Credit: recipe by McKel Hill, Nutrition Stripped at http://nutritionstripped.com

Creamy Beet Soup

Ingredients:

• 1kg of beets, peeled
• 1½ cups carrots
• 1 cup celery, stringed
• 1 medium red onion
• 1 to 2 garlic cloves
• ½ teaspoon fresh ginger
• 6 cups vegetable stock (or use one stock cube) enough to cover

Instructions:

1. Coarsely chop all the soup ingredients (beets, carrots, celery, onion, garlic, and ginger).
2. Bring the vegetable stock to a boil, add all of the soup ingredients, and continue cooking at a simmer until all of the vegetables are very tender. Depending on the size of the beets, this could take from 35 to 75 minutes.
3. When the vegetables are tender, spoon portions of the soup into a blender, and blend until smooth. (You can also use an immersion blender to blend the soup in the pot.)
4. Spoon the blended soup into bowls. Serve this soup hot, or refrigerate it and serve it cold.

Notes:

• Serves 4

Recipe Credit: Catherine Cunningham    Picture by Meredith Lee/The HSUS

Beet, Fennel and Fig Salad

Ingredients:

Cranberry-sage dressing:

• 1⁄2 cup (115ml) extra-virgin olive oil
• 1⁄2 cup (115g) finely chopped shallots
• 1 cup (225g) fresh or frozen cranberries (thawed if frozen)
• 1⁄4 cup (60ml) balsamic vinegar
• 1 teaspoon chopped fresh rosemary leaves
• 1 fresh sage leaf, chopped
• 1⁄3 cup (75ml) water
• 1 tablespoon maple syrup / sugar
• 1⁄2 teaspoon sea salt

Salad ingredients:

• 450g fresh beets
• 1 fennel bulb, trimmed and halved
• extra-virgin olive oil, for drizzling
• sea salt and freshly ground pepper
• 115g nuts
• 225g baby rocket
• 1 pear, cored and thinly sliced (optional)
• 6 fresh figs, cut into wedges

Instructions:

Dressing preparation

1. Heat 2 tablespoons of the olive oil in a large sauté pan over medium heat. Add the shallots and sauté until softened (about 5 minutes). Add the cranberries and continue to cook, stirring, until they are softened and begin to pop (about 5 minutes).

2. Set aside to cool, then transfer to a blender. Add the vinegar, rosemary, sage, water, maple syrup/sugar, salt, and the remaining 2 tablespoons of olive oil and process until smooth.

Salad preparation

1. Preheat oven to 178 C.

2. Wrap the beets in aluminum foil and put them on a baking sheet. Put the fennel on a separate baking sheet, cut side up, drizzle with olive oil, and season with salt and pepper.

3. Roast the beets and fennel in the oven until fork-tender (about 30 minutes for the fennel, and 50 to 60 minutes for the beets).

4. When cool enough to handle, peel the beets and cut them into thin slices. Cut the fennel into very thin slices.

5. Meanwhile, spread the pecans on a baking sheet and bake until lightly toasted (about 5 to 8 minutes).

6. Put the arugula (rocket) in a large bowl; add the beets, fennel, nuts, and optional pear, and gently toss together. Drizzle with the dressing and scatter the figs over the salad.

Notes:

• Serves 6
• Alternatively, divide the arugula evenly among salad plates, placing it to one side of the plate. Drizzle with the dressing and scatter the nuts on top. Arrange the beets, fennel, figs, and optional pear alongside the arugula and serve at once.

Recipe adapted from Candle 79 Cookbook: Modern Vegan Classics from New York’s Premier Sustainable Restaurant. Copyright © 2011 by Joy Pierson, Angel Ramos, and Jorge Pineda. Published by Ten Speed Press, an imprint of the Crown Publishing Group, Berkeley, Calif. Photo credit: Rita Maas

Warm Beet and Butternut Salad

Ingredients:

• 1 small beet (beetroot) cut into 1/2-inch cubes
• 1/2 cup (225g) butternut squash cut into 1-inch cubes
• 1 tablespoon oil
• Salt to taste
• Pepper to taste
• 1 tablespoon hazelnuts or pecans or almonds
• 2 tablespoons mustard vinaigrette
• 1 cup (225g) salad greens (rocket, romaine or other salad leaves)
• 1 handful baby spinach or baby kale
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon pomegranate seeds (optional)

Instructions:

1. Preheat the oven to 350°F (175°C).

2. Add the beet and squash chunks, coconut oil, salt and pepper to a bowl and mix until the veggies are coated.

3. Spread onto a baking sheet and cook for around 20 minutes, then turn the veggies and cook for about 10 minutes longer, until they are fork tender. If the squash is done before the beets, feel free to take the squash out of the oven while you allow the beets to continue to cook.

4. Toast the hazelnuts for a few minutes in the oven, then grind them in a food processor or smash with the back of a spoon.

5. In a bowl, mix all of the vinaigrette ingredients. Add the salad greens and mix with your hands.

6. Place the dressed salad greens onto a plate, reserving the extra dressing left in the bowl. Top with the baby spinach, and add the roasted veggies.

7. Drizzle a little more dressing over the top and add the toasted hazelnuts, parsley, pomegranate seeds, salt and pepper, then serve.

Notes:

• Serves 1

Recipe Credit: Rebecca Leffler, Très Green, Très Clean, Très Chic/The Experiment Publishing

Photo credit:  Sandra Mahut

SPINACH: Benefits and Practical Tips

Benefits

• Dark green leafy vegetables are packed full of nutrients, and spinach is no exception!
• As little as 1 cup of raw spinach is a valuable source of vitamins A, Bs, C and K, iron, magnesium, manganese and zinc. It also contains many phytonutrients, which are nutrients present in very small amounts but still beneficial to health. Examples are carotenoids and flavonoids.
• Spinach is also a good source of plant nitrates, which relaxes blood vessels. No wonder eating loads of veggies helps bring down blood pressure levels.

 Practical tips

• Store spinach unwashed to make it last longer, and only wash before use.
• You can lose as much of half of the nutrients in spinach by boiling it in lots of water. Rather steam or add it straight into other dishes.
• Using spinach for green smoothies is definitely on trend at the moment and a perfect way to use spinach raw.
• Spinach is a good choice to plant and grow yourself, even if you have little vegetable gardening experience.

UMFINO SPINACH PIE

Ingredients

• 200g Spinach, finely chopped
• 200g Nettles (or any other leafy greens such as Kale, Chard, Beet leaves, etc.), finely chopped
• 500g Mixed vegetables (like peas, carrots, turnips), finely chopped
• 1½ Cup mealie meal
• 1 Cup water
• 1 Tablespoon oil
• Herbs and spices, optional

Instructions

• Mix the mealie meal with water and set aside.
• Throw all the chopped vegetables in a pot with a little bit of water and a little bit of oil
• Add the spinach and nettles and allow to steam for about 10 minutes, or until most of the water is released.
• Add the soaked mealie meal to the pot.
• Cover and let it cook for about 3 – 4 more minutes, until the mealie meal becomes soft.
• Stir the entire pot’s contents and let it cook for another few minutes.
• Serve as soon as the vegetables are soft.
• Add any other herbs and spices that you like.

Notes

• Serves 6-8 people

Credits: Recipe by Nomkhita Sontsonga, Seed to Table Recipe book, Green Monday SA

STEWED SPINACH / MOROGO

Ingredients

• 1 Onion
• 1 Green Pepper
• 15 ml Curry Powder
• 3-5 ml Peri Peri
• 45 ml Cooking Oil
• 2 Potatoes (Diced)
• 750 g Spinach Leaves (or Morogo Leaves)
• Sea Salt

Instructions

• Slice onion and pepper. Heat the oil in a frying pan and fry together with curry powder and Peri Peri until they are soft.
• Add the potatoes and spinach leaves.
• Add a little water and cook for about 10 minutes, stirring occasionally and adding a little extra water if necessary.
• Taste and adjust the seasoning if necessary, serve hot with mielie pap.

Notes

• Serves 4 people

Recipe credit: www.robertsons.co.za

JODY C’S SPINACH SUPER BOWL

Ingredients

• 1/2 packet of Whole wheat spaghetti 
• Vegetable oil (for frying)
• 6-8 baby leeks, chopped
• 1 clove garlic, chopped
• 1 large bunch of spinach, chopped
• 3 tablespoons tahini
• 4 tablespoons lemon juice
• 1 teaspoon mustard
• Olive oil
• Salt & pepper for seasoning

Instructions

• Cook the spaghetti according to the instructions.
• While the spaghetti is cooking, heat up a dollop of oil in a non-stick pan.
• Add the chopped garlic and baby leaks & allow to sizzle for 3 or 4 minutes.
• In the meantime, mix the tahini, lemon juice, honey and mustard in a bowl. It will get a little sticky. Here it is IMPORTANT to gradually add a little bit of water and keep stirring until a smooth creamy paste is formed.
• To the leaks, add in the spinach with some seasoning and allow to soften and wilt (DON'T overcook, it needs to maintain its colour!)
• Once the spaghetti is done, drain and toss with some olive oil.
• Serve in a bowl topped with the spinach & leek mix and drizzled with the creamy tahini dressing.

Notes

• Serves 2-3 people

Recipe & photo credit: Jodi C AKA The Veggie Babe, Green Monday SA

PEARLED WHEAT AND SPINACH SALAD

Ingredients

• 1 cup (250 ml) pearled wheat (stampkoring)
• 1 Cinnamon stick or 1 bay leaf
• ½ tsp (2,5 ml) lemon juice or white grape vinegar
• 3 tsp (45 ml)sunflower oil
• Black pepper to taste
• 2 tomatoes, chopped
• ½ cucumber, chopped
• 100 g spinach leaves, cut into strips
• 3 tsp (45 ml)chopped fresh parsley
• 3 tsp (45 ml) chopped fresh mint or more parsley

Instructions

• Place pealed wheat in a pot with cinnamon stick and salt. Cover with water and bring to the boil.
• Reduce the heat and simmer for 30 minutes or until the wheat is tender, Drain and cool.
• Mix lemon juice, oil and pepper to make a dressing.
• Mix veggies and herbs with the wheat, Stir in the dressing.
• Refrigerate for 30 minutes and serve cold or at room temperature as side dish.

Notes

• Serves 6 – 8
• Add 14 cup unsalted peanuts just before serving, Pineapple is also delicious in this salad.
• A more-ish salad with fresh herbs and veggies that Candice loves in summer, for a braai or special family occasion.

Credit: recipe from Candice Shaw, The Heart and Stroke Foundation SA & Pharma Dynamics

SPINACH AND CORN BAKES

Ingredients

• 1 x 410 g tin cream style sweetcorn
• 4 eggs, beaten
• 3 spinach leaves, finely shredded
• 100 ml cake flour
• 1 tsp (15 ml) sunflower or canola oil
• 1 tsp (5 ml) paprika
• ¼ tsp (1,2 ml) salt
• Lemon juice and black pepper to taste

Instructions

• Preheat the oven to 180o C and grease a muffin pan.
• Place all the ingredients in a large mixing bowl and mix until well combined. Season with lemon juice and pepper.
• Divide mixture into muffin pan and sprinkle extra paprika on top, if preferred.
• Bake for 20 minutes or until set. Remove from the pan and allow to cool.
• Serve as part of light lunch with lemon wedges and a bean on lentil salad. Add avocado when in session.

Notes

• These bakes are so easy to make and a great idea to pack in a lunch box.
• To make it more filling lunch, serve with left-over cooked butternut, sweet potatoes or baby potatoes.
• This is delicious snack served hot or at room temperature.
• Sprinkle sesame seeds on top of each bake before baking.
• This recipe makes 12 small bakes.
• Serves 4 people
• Ready in 45 minutes  

Credit: The Heart and Stroke Foundation SA & Pharma Dynamics

SWEET POTATO SOUP

For cooler nights, or at times when you're just craving a hearty dish that goes down easy, think sweet potato soup! This recipe serves up a nice dose of carbs while still making protein the star. Serve it as a main dish or soothing side, and you'll walk away from your meal feeling satisfied.

INGREDIENTS

• 1 tbsp Olive Oil
• 1 medium Onion, chopped
• 1/2 clove minced Garlic
• 1 cup Low-sodium Chicken Broth
• 1 medium Sweet Potato, peeled and diced
• 4 large Carrots, peeled and sliced
• 1 Red Pepper, peeled and sliced
• 1 tbsp. chopped Ginger
• 1/4 cup low fat Greek Yogurt
• Cilantro (optional)

METHOD

1. Heat oil in a large saucepan. Next, add the onion and garlic. Cook for 2-3 minutes or until onion is tender.
2. Add the chicken broth and two cups of water. Bring to a boil.
3. Add in the sweet potatoes, carrots, red pepper, and ginger. Reduce heat. Cook for 15 minutes.
4. Remove from heat and cool in the fridge for 20-30 minutes. Using a slotted spoon, remove the vegetable pieces and puree them in the blender until thick.
5. Pour back into the soup and then return to the heat, cooking for 15-20 minutes or until thickened.
6. Once almost finished, add yogurt and stir. Serve immediately, topping with cilantro if desired.

Serves 4 people

LAMB BURGERS & SWEET POTATO WEDGES

This 30 minute meal takes just 5 minutes to prepare. The lean minced lamb provides a good source of protein and iron, while adding sweet potato wedges make it a tasty low GL dish. Sweet potatoes are rich in fiber and vitamin A, so a nutritious addition to a protein rich meal.         

INGREDIENTS

Burgers

• 500g lean minced lamb
• Pinch smoked paprika
• Pinch of dried chili flakes
• Salt and ground black pepper
• ¼ Onion, finely chopped
• 1 tbsp Worcestershire sauce
• Few drops Tabasco, optional

Sweet Potato Wedges

• 2 Sweet potatoes, peeled and cut into wedges
• Pinch of smoked paprika
• Black pepper
• 1 tbsp Vegetable oil

METHOD

1. Line a baking tray with foil and preheat oven to 200C/Gas 6/180C fan.
2. Scatter the sweet potato wedges on a roasting tray, then toss lightly with paprika, vegetable oil and pepper.
3. Put in a roasting tray and cook in the hot oven for approximately 25 minutes, until the potatoes are golden and a knife can be pierced through the potatoes easily.
4. While the sweet potatoes are baking, combine all the burger ingredients in a bowl.
5. Form the mixture into four medium sized burgers and put onto a baking tray lined with foil. Cook for 8 – 10 minutes until cooked through.
6. Serve with a green salad and dash of paprika for colour.

Serves 4 people

LENTIL, PEA AND SWEET POTATO CURRY

INGREDIENTS

• 2 tbsp olive oil
• 2 onions, finely chopped
• 2 cloves garlic, minced (crushed)
• 2 carrots, finely chopped or grated
• 2 tsp grated fresh ginger
• 2 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp ground turmeric
• ½ tsp ground cinnamon
• ½ tsp chili powder
• 1 large sweet potato, peeled and cut into bite-size cubes
• ½ cup red lentils, rinsed
• 5 tomatoes, chopped
• 1 cup reduced fat coconut milk
• 1 cup vegetable stock
• 1 tsp garam masala
• 1 pinch of salt
• 1 tsp brown sugar
• 1 cup basmati rice
• 1 cup green peas
• 2 tbsp chopped fresh coriander
• 1 tbsp lemon juice

INSTRUCTIONS

• Heat the oil in a large saucepan over a medium heat and cook the onions for 10 minutes, stirring occasionally.
• Add the garlic, carrot, ginger, ground coriander, cumin, turmeric and chili and cook, stirring, for 1 minute. Add the potato and lentils and stir to coat with the spice mixture.
• Add the tomatoes, coconut milk, stock, garam masala, salt and sugar, bring to the boil and cover with a lid.
• Reduce the heat to medium and simmer, covered, for 20 minutes, stirring occasionally.
• While the curry simmers, cook the rice.
• Add the peas to the curry and simmer, uncovered, for 5 minutes.
• Remove from the heat and stir in the coriander and lemon juice.
• Serve on a bed of rice

Variations

• Replace the coriander with fresh mint. Serve with naan bread instead of rice.
• For more nutrients add in a cup of frozen veg.

Recipe and photo credit: Taryn Littleton for the Association for Dietetics in South Africa

ROASTED MEDITERRANEAN CHICKEN

This “one-pot” meal takes just a few minutes to prepare, then you can relax for half an hour while it cooks.                             

INGREDIENTS

• 1 red onion, cut into wedges
• 1 red pepper, cut into large chunks, deseeded
• 1 yellow pepper, cut into large chunks, deseeded
• 2-3 marrows cut into chunks
• 4 tomatoes, in quarters
• Olive oil (or Canola oil)
• 8 pieces of skinless chicken – thighs, drumsticks or breasts
• 1 tsp of dried Italian or mixed herbs
• Salt and Pepper
• Brown Rice

METHOD

1. Preheat oven to 200C/fan180C/gas 6.
2. Lay all the vegetables in the base of a shallow roasting tin.
3. Pour over some olive oil (or Canola oil) and ensure all vegetables gently coated (use hands).
4. Put the chicken on top of the vegetables.
5. Add dried herbs and season with a pinch of salt & pepper.
6. Drizzle a little more olive oil (or Canola oil) over the chicken.
7. Roast for about 35-45 minutes until vegetables are soft and chicken is golden and cooked through (juices run clear).
8. Serve on cooked Brown Rice.

Serves 4-8, depending on size of chicken pieces.

COOK’S TIPS

• Vegetables – use a mixture of whatever is available in your kitchen – aubergines, spinach, butternut squash.
• Can use fish instead of chicken – try hake or trout (add fish 10 minutes after vegetables, so not overcooked).
• Can top chicken or fish with sun-dried tomato paste, olive tapenade or fresh pesto for extra flavour.

SPINACH AND POTATO HOTPOT

INGREDIENTS

• Bunch of spinach
• 4 medium size potatoes, chopped in chunks
• 1 can of chickpeas (or any type of cooked beans)
• 4 tomatoes, chopped in chunks
• 1 onion, chopped finely
• 2 tablespoons oil
• ½ teaspoon salt
• Pinch of curry powder
• Pinch of turmeric

METHOD

1. Cook potatoes till tender, drain and set aside.
2. Fry chopped onions in oil and add spices.
3. Add potatoes and cover in onion mix.
4. Add tomatoes and chickpeas (or beans) and cook for another two minutes.
5. Add spinach and cook until just wilted.
6. Mix together well and serve with brown rice.

Adapted from Green Monday SA

AFRICAN PEANUT & SPINACH STEW

INGREDIENTS

• 1 onion, chopped
• 1 teaspoon garlic, crushed
• 2 bunches of spinach, cored
• 1 cup vegetable stock
• 6 tablespoons peanut butter
• 1 teaspoon fresh ginger, grated
• 1 can butter beans, drained (or any kind of cooked beans)
• Chilli (optional)
   

INSTRUCTIONS

1. Sauté chopped onions and garlic in a bit of water/oil until translucent. Add spinach and sauté until soft. Add salt and pepper to taste.
2. Make the sauce: Whisk together the vegetable stock, peanut butter and ginger in a bowl until well combined.
3. Add the sauce and the can of beans to the onion and spinach and mix well. Cook over low heat for 5 – 7 minutes.
4. Taste and add salt & pepper if needed.
5. Serve with cooked rice.

Serves 4 people

Adapted from Green Monday SA

SPINACH, FETA & TOMATO OMELETTE

Quick, tasty and filling – great way to start the day if you need something more substantial, or just want a change from your usual breakfast.

INGREDIENTS

2 eggs

1 tbsp water

A little oil (olive or canola)

A handful chopped spinach leaves

2 spring onions, finely chopped

A pinch of dried rosemary

¼ tsp red hot sauce (Tabasco) or pinch of dried red chilli flakes

50g feta cheese, crumbled

50g chopped tomato

A pinch of sea salt, pepper to season

METHOD

1. Whisk eggs and milk together.
2. Heat the oil in a small frying pan (omelette pan).
3. Add egg mixture to the pan, tilting pan occasionally as the egg cooks, to help cook evenly.
4. As the egg is beginning to set, add all remaining ingredients to the pan and allow to cook slightly (approx 2 minutes).
5. Once the egg mixture is set, remove from the heat. Loosen the egg mixture with a spatula and carefully slide onto a plate, folding half the omelette over to cover the filling.

Cook’s tips – take care when adding salt to the raw egg mixture, as it can toughen the eggs. It is best to wait and add salt at the end, if needed for seasoning.

Serves 1

Gluten-free, wheat-free & vegetarian

BIRCHER MUESLI

This is based on an old Swiss recipe from Naturopath Bircher-Benner. Soaking oats brings out their natural creaminess. Adding the nuts and seeds to the oats for soaking makes them more digestible and adds texture. You can still put a few toasted almond flakes and selection fresh fruit on top for meal appeal.. You can add in some dried fruit in winter. Enjoy trying out your own combinations! 

INGREDIENTS

• 40g rolled oats
• 1 tablespoon chopped nuts or seeds (preferably half nuts, half seeds. Any mixture you like, almonds and hazelnuts are very nice in this dish)
• 1 apple (red ones add nice colour)
• 1 tablespoon lemon juice
• 90g natural yoghurt (soya for dairy-free)
• 50g fresh berries or a plum

METHOD

1. Place the oats, nuts and seeds in a bowl and add enough water to cover the mixture.
2. Cover the bowl and chill for an hour, or preferably overnight, in the fridge.
3. Coarsely grate the apple (discarding the pips) and stir into the oat mixture, with the lemon juice. Add yogurt, stirring in enough to reach a desired consistency. You could also add more water to loosen the mixture if it is too thick.
4. Stir in the berries or the plum, chopped into pieces.
5. Serve the muesli in individual bowls topped with a few toasted almonds, pistachios or seeds.

Serves 1

Wheat-Free, Vegetarian

AVOCADO PESTO PASTA

Recipe from Chloe's Kitchen by Chloe Coscarelli

Photo credit: Miki Duisterhof

INGREDIENTS:

• 450g linguine (whole-wheat recommended)
• 1 bunch fresh basil (reserve some leaves for garnish)
• ½ cup (115g) flaked almonds (or alternative nuts)
• 2 avocados, pitted and peeled
• 2 tablespoons lemon juice
• 3 cloves garlic
• ½ cup (115ml) olive, canola or sunflower oil
• Sea salt
• Freshly ground black pepper
• 1 cup (225g) halved cherry tomatoes or sliced sun-dried tomatoes

METHOD:

• Bring a large pot of salted water to boil. Add linguine and cook according to package directions. Drain and set aside.
• Meanwhile, make the pesto by combining basil, nuts, avocados, lemon juice, garlic, and oil in a food processor. Process until smooth.
• Season with a pinch of salt and pepper.
• Toss the pasta with pesto. For an extra touch of colour and flavour, top the pasta with cherry or sun-dried tomatoes. Divide the pasta among serving bowls and garnish each serving with a basil leaf.

Serves 4 to 6

Recipe: adapted from Green Monday SA

Photo:   Miki Duisterhof

BEAN BUNNY CHOW:

Recipe credit: Genya Gluckman for Green Monday SA

INGREDIENTS:

• 2 onions, chopped
• 2 fresh chopped tomatoes
• 1/2 can of tomato puree
• 2 tablespoons of olive, canola, or sunflower oil
• 4 baby marrows, sliced
• 1 punnet of button mushrooms
• 1 teaspoon (5ml) cayenne pepper
• 1 tablespoon (15ml) ground cumin
• 1 tablespoon (15ml) ground coriander
• 2 tablespoons (15ml) ground turmeric
• 1 tablespoons (15ml) of garam masala
• 1 teaspoon of salt
• 2 cloves of garlic
• 1 tin of butter beans (rinsed with water before adding to the ingredients) OR 2 cups of dry beans (soaked overnight in water)
• 2 loaves of whole-wheat or brown bread, cut in half and hollowed

METHOD:

• Heat the oil in a pot.
• Add garlic, onions and all the spices and cook until onions are translucent.
• Add in baby marrows, button mushrooms and stir-fry for 10 minutes.
• Add in the chopped fresh tomatoes and tomato puree and the salt.
• Put on a very low heat and let simmer for between 30 minutes and 2 hours.
• Add butter beans and cook for 5 more minutes.
• Fill each half of the loaf with the curry.
• ENJOY!

Recipe: adapted from Green Monday SA 

LENTIL LETTUCE BURGERS

INGREDIENTS

• 350 g butternut or carrots
• 350 g sweet potato cubes
• 150 g lentils, cooked
• 2 ml ground cinnamon
• 2 ml ground nutmeg
• 30 ml olive, canola, or sunflower oil
• Salt & ground black pepper to taste
• 1/2 cup ground almonds (or other nuts)
• 1 whole ice berg lettuce

METHOD

• Preheat the oven to 180°C.
• Add butternut or carrot, sweet potato and oil in a roasting tray. Sprinkle cinnamon, nutmeg, salt and pepper.
• Roast in the oven for 30 minutes, until soft. Leave to cool.
• Mix lentils, veg and half the nuts in a bowl. Mash the mixture together until even. Taste and add more seasoning if necessary.
• Split the mixture into 6 evenly sized balls. Shape into burger patties and coat in the remaining almonds.
• Cook the patties in the oven at 180°C for 15 minutes.
• Put your burger patty on the middle of a whole ice berg leaf. Wrap your burger up in a lettuce leaf and serve.
• Add favourite burger toppings like guacamole or fresh sprouts.

Recipe:             adapted from the Association for Dietetics in South Africa

RATATOUILLE WITH BROWN RICE OR QUINOA

INGREDIENTS

• 5 ripe plum tomatoes (peeled and cored) or 1 tin chopped tomatoes
• 2 zucchinis/marrows (courgettes), stem and ends removed, cut on an angle into 1.25cm slices
• 2 eggplants/brinjals (aubergines), stem and ends removed, cut on an angle into 1.25cm slices
• 1 red pepper (cored), cut lengthwise into strips 5cm wide and 1.25cm thick
• 1 green pepper (cored), cut lengthwise into strips 2 inches 5cm wide and 1.25cm thick
• 6 to 10 cloves garlic (sliced)
• 1/2 cup (115ml) olive, canola, or sunflower oil
• salt
• pepper
• sprigs of fresh thyme
• a sprinkling of cayenne or chopped jalapeño (optional)
• 1 cup (225g) brown rice (or quinoa)
• 2 cups (450ml) water
• 1/4 cup (60g) pine nuts, unsalted peanuts and/or unsalted cashew nuts and/or sunflower seeds (or alternative nuts)

METHOD

• Preheat the oven to 190 C.
• In a 23x33cm oven-safe dish, layer the vegetables, beginning with aubergine. Then add the marrow, garlic, peppers, and tomatoes, drizzling oil and scattering thyme leaves over the vegetables as you layer them. Add a pinch of salt, pepper and cayenne or jalapeño if desired.
• Bake for about 40 minutes, pressing down the vegetables and stirring as they reach the desired softness.
• Meanwhile, cook brown rice/quinoa in water as per the instructions. 
• Serve the brown rice/quinoa topped with ratatouille and sprinkled with nuts.

Serves 4

Recipe:             adapted from Green Monday SA

Photo:               Michelle Riley

SAMP & BEANS (UMGQUSHO)

INGREDIENTS

• 4 cups samp, soaked overnight in water
• 3 cups beans, soaked overnight in water
• 1 litre of homemade vegetable stock prepared with carrot, leek, celery, onion, and parsley and a teaspoon of salt
• Pepper to season
• For extra for taste: 1 sprig of thyme and rosemary tied together

METHOD:

• Drain the water off the samp and beans.
• Pour the samp and beans in a pot big enough with the homemade vegetable stock. (You can eat or use the vegetables from the stock in the mixture of samp and beans, or to prepare a soup that can be even frozen).
• Pour into it the rest of the ingredients and cook for about 2 to 3 hours on low heat, whilst continuously stirring and refilling the water or the vegetable stock.

Recipe: adapted from Green Monday SA

Cauliflower & Almond Soup

Ingredients

• 1 kg Cauliflower, broken up into florets, cooked in 500ml salted water until soft. (Retain the water for the stock.)
• 4-5 Leeks, washed very well and chopped into pennies
• 2 Cloves of Garlic, grated
• 6-8 Sprigs of fresh Thyme or 1 teaspoon dried Thyme
• 11/2 Cup of homemade Vegetable stock (Fry 2 carrots, 3 celery sticks, 3 leeks, 1 onion, 1/2 cup of parsley in a tablespoon of canola oil and then add 750 ml of water, simmer for 20 minutes or so to reduce the liquid. You can also use the water that the cauliflower was cooked in as part of this liquid) 
• 2 Cups unsweetened Almond milk or alternatively Soya milk 
• Salt and Pepper to taste
• Small bunch of Chives, chopped and sprinkle on top before serving
• 1/2 cup of sliced Almonds
   

Method

• Fry the leeks in 2 Tablespoons Canola oil.  When these have wilted slightly, add the garlic and thyme, and let it cook slowly to infuse the flavours.
• Blend the softened boiled Cauliflower with half of the Almond or Soya milk and then add the Vegetable stock slowly to make sure it doesn't go too thin.
• Remove the sprigs of Thyme (if using fresh Thyme) from the Leek mix, and add the Leek mixture to the soup, stir well.
• If you prefer a smoother soup you can blend it again at this stage.
• Sprinkle sliced toasted Almonds and chopped Chives on top and serve with toasted brown bread.

Serves: 8 – 10

Adapted from Green Monday SA
Photo credit: Vizion Photo
 

Hake with Creamy Mushroom Sauce

Ingredients

• 4 hake fillets
• 350g of button mushroom
• 1 garlic clove
• ½ teaspoons of salt
• Pepper to season
• 1 cup of vegetable stock
• 1 tablespoon of flour
• 1 tablespoon of olive oil
• 20g of butter

Method

• In a large pan, melt the butter and add the thinly sliced mushrooms and the crushed garlic.
• Add salt and pepper and the vegetable stock and cook for 10 minutes.
• Remove more than half the mushrooms and keep them warm on a side.
• Add the hake in the pan and cook for 10 more minutes. Add a bit of water (¼ cup) if necessary.
• In the meantime, blend the mushroom that you put on a side with flour and oil until you get a creamy sauce.
• Pour now the sauce in the pan with the fish and cook for few more minutes until the sauce thicken.
• Serve with mashed potatoes.

Stuffed Red Pepper

Ingredients for 4 portions

• 2 large red bell peppers
• 400g of lean ground beef
• 1 medium sweet onion, diced
• 1 cup sharp cheddar cheese, grated
• ½ teaspoon pepper
• 1 teaspoon salt
• 1 egg
• 2 tbsp vegetable oil
• 1 tbsp all-purpose flour
• 1 cup of long-grain brown rice

Method

• Pre-heat the oven to 180°C. Cut the bell peppers in half, top to bottom, or through the transverse of the pepper (up to you). Remove the seeds and the segments.
• In a large bowl, combine ground beef, onion, seasoning, and egg. Mix until it comes together.  Generously fill the peppers with the ground beef filling.
• Grease your casserole dish or pan with vegetable oil, and place peppers in the dish. Cover with aluminium foil. Bake for 35 minutes.
• Remove the aluminium foil, spread the cheddar cheese on top and bake for 10 more minutes.
• Serve the peppers with long-grain brown rice

Warm White Bean Salad

Ingredients

• 1 can (425g) of white beans, drained
• 1/4 cup (60ml) red wine or grape vinegar
• 1/2 cup (115g) firmly packed sun-dried tomatoes or 1 cup of fresh tomato chopped
• 1/2 cup (115ml) olive oil or sunflower oil
• 1 cup (225g) diced red onion (about 1 medium onion)
• 1/2 teaspoon coarse sea salt or kosher salt
• 1 cup (225g) thinly sliced, peeled carrots (about 2 medium carrots)
• 1 cup (225g) thinly sliced celery stalks (or about 2 medium celery sticks)
• 2 garlic cloves
• 2 tablespoons fresh rosemary, minced
• 1/2 teaspoon chilli flakes

Method

• In a large pan over high heat, combine the oil, onion, and salt and cook for 2 minutes.
• Add the carrots, celery, garlic, rosemary, and red pepper flakes and cook for 1 more minute.
• Add 1/4 cup (60ml) of water and cover the pan. Cook over high heat until the vegetables are just crisp-tender (about 2 minutes). Uncover the pan and turn off the heat.
• Stir in the beans, tomatoes, and vinegar, and season with salt to taste.
• Serve with two slices of brown toasted bread.

Recipe:   adapted from Green Monday SA