Our Recipes

 

ROASTED VEGETABLES

  Serves 4 - 6 This roasted vegetable recipe is so easy to make - any variety of vegetables can be used.   Ingredients: 1 Onion, medium 125 g Mushrooms, roughly chopped 6 - 8 Carrots, baby, whole OR 3 - 4 Carrots, medium, roughly chopped 400g Broccoli and Cauliflower...

POTATO, CAULIFLOWER AND LEEK SOUP

  This is a deliciously creamy soup, it is easy to make and really satisfying.   Ingredients: 4 Potatoes, medium, diced 200 g Leeks, baby, chopped 1 kg Cauliflower, roughly chopped into smaller pieces 2 Tbsp. Canola or Olive Oil 1 tsp. Onion Powder 1 1/2 tsp. Garlic...

CREAMY BUTTERNUT SOUP

Serves 2 - 4 Ingredients: 1kg Butternut, peeled and diced 2 medium Carrots, roughly chopped 3 Gem squash, halved, seeds removed 2 Tbsp Canola oil 1/2 tsp. Garlic, crushed 2l Water, boiling 3 tsp. Stock, powder, chicken 1/2 tsp. Cinnamon 1/4 tsp. Cumin 2 - 4 Tbsp....

CREAMY ROASTED TOMATO AND BASIL SOUP

  Serves 4 – 6 Ingredients: 600g Tomatoes, Rosa, small, halved 1 tsp. Garlic, chopped 2 Tbsp. Olive oil 2 Tins Tomato, diced 6 – 8 Basil leaves, chopped 250ml Stock, vegetable or chicken 1 – 2 tsp. Sugar 1 tsp. Vinegar Salt and pepper to taste 4 – 6 Tbsp. Cream...

BOBOTIE WITH FLAVOURED RICE

BOBOTIE WITH FLAVOURED RICE Yields 6 portions   INGREDIENTS: 1 slice white bread, thick 125ml milk 25ml oil 2 onions, in slices 2 garlic cloves, chopped fine 15ml ginger, fresh, grated 30ml curry powder 5ml tumeric 3ml cumin, fine 3ml coriander, fine 1kg mince, lamb...

MARINATED CHICKEN WITH HERBS

        Yields 4 portions INGREDIENTS: 4 chicken fillets, deboned 45ml fresh lemon juice 15ml olive oil 30ml sherry, muscadel or port 60ml fresh basil, chopped OR 5ml dry basil 15ml fresh origanum OR 2.5ml dry origanum 5ml fresh thyme OR a pinch of dry thyme 10ml...

CAJUN TURKEY SALAD

    This is an easy to make, fresh summer salad that includes a variety of different foods that covers all food groups.  Sounds fantastic right? Ingredients (Serves 6) Cajun Salad Dressing 200ml ,Plain Yoghurt. 100ml, Mayonnaise. 3-5ml, (or to taste)Cajun Spice. Salad...

ROCKET AND PARMESAN SALAD

  This is a delicious and fresh salad that is easy to make and it looks beautiful plated. You only need a few basic ingredients. Bonus - the lemon juice keeps the avocado nice and fresh - no more brown avo in leftover salad!   Ingredients: 3 - 4 cups Rocket, I use...

CHICKPEA FALAFEL

x Serves 4 - 6 X  Ingredients 1 tin Chickpeas, drained 0.5 tsp. Coriander 1.5 tsp. Cumin 2 cloves Garlic, chopped 2 tbsp. Coriander, fresh, chopped 1/4 cup Parsley, fresh, chopped 1 Carrot, medium, grated 1 Egg 2 - 4 tbsp. Flour  X Method: Place chickpeas, spices and...

DATE AND COCONUT BALLS

We are all familiar with the typical date snack - made with butter, sugar and biscuits. They may be delicious but they aren't great for your waistline.That is why we decided to come up with an alternative date-based snack, high in fibre and healthy fats. They also...

SPICY PEANUT CHICKEN CURRY

Ingredients 2 large chicken breasts, sliced 1 onion, sliced 250g mushrooms, sliced 3 garlic cloves 1 t fresh ginger 1 t chilli powder or 1 fresh chilli 1 t paprika 1 t curry powder 1 t turmeric 1 T olive oil 1 tin coconut milk (lite) 2 T peanut butter ½ cup low fat...

WINTER-WARMER SOUPS

There is nothing better than a hearty, delicious soup on a cold winters evening. We have put together some great soup recipes and best of all - they don't take hours to prepare!   1) BUTTERNUT COCONUT CURRY SOUP Ingredients 1 large butternut, cut into chunks Olive oil...

LEMON AND HERB CRUSTED SALMON

Cooking or roasting fish can be very tricky – it dries out quickly and can become tasteless if not well seasoned. Because of this we tend to eat less fish, missing out on crucial nutrients like Omega 3. Try this recipe for easy, fool-proof and delicious salmon steaks....

SMOOTHIES

Before winter creeps up on us, we thought to share some smoothie recipes. We have had a few hot summer days in April and smoothies have definitely still appeared on our menu. For a guide on how to make smoothies, check out one of our previous blog posts SUMMER TIME =...

CHILLI CON CARNE

This recipe is a great meal for a cold evening. As winter approaches, the nights are getting darker and cooler so soon you are going to want to search for winter-warmers. This is just that! And to top it off, this is also a low-sodium meal as we tried to use salt-free...

ROASTED VEGETABLE & QUINOA SALAD

Quinoa (pronounced keen-wa) is a high protein, wheat-free grain. It is also high in fibre and contains a number of essential vitamins and minerals. It is versatile and can be incorporated into the diet in many ways – salads, burgers, meatballs, curries, and even...

TOMATO SAVOURY MINCE

This savoury mince is a versatile dish that can be made in bulk and used in different dishes. Freeze it for a quick option on a busy night. You can also add some chili for a more spicy dish, basil for an Italian dish or enjoy as is on a slice of toast at breakfast....

ROASTED BUTTERNUT, CHICKEN AND COUSCOUS SALAD

A delicious lunch or easy midweek dinner. Ingredients 1 cup roasted butternut Fresh rosemary Salt and pepper Olive oil 2 chicken breasts, sliced Chicken spice 1 onion, finely diced 1 cup couscous 1 avocado Cherry tomatoes Cucumber and/or gherkins ½ Feta round 1-2...

MINI EGG MUFFINS

Looking for a quick and easy breakfast option,  lunchbox filler, snack idea or appetizer? Why not try these mini egg muffins. They are so easy to make and you can add any filling that you have available: Mini Egg Muffins (Serves 6): Ingredients: 6 Eggs 2 Tbsp. Low-fat...

NUTTY WHOLE WHEAT BREAD

Ingredients 400ml water (room temperature) 100ml honey 10g instant yeast 500g brown bread wheat flour 15ml salt 30g sunflower seeds 20g flaxseeds 20g raisins Method Preheat the oven to 180°C. Combine 200ml of water and the honey in a small bowl, sprinkle the instant...

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