Dr Debbie’s RECIPE COMPILATION Dr. Debbie Bredenkamp
Design & Layout: Michelle Manders
Eat Well. Live Well
www.drdebbieb.com www.michellemanders.com
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WINTER SALAD (1) -1 packet tender stem broccoli -2 cups shredded baby spinach -2 medium red peppers -1/2 cup candied walnuts/pecans chopped (Please refer to page 3 for instructions on how to make candied walnuts) -zest of one lemon -1 cup goat’s milk cheese cubed -1 avocado cubed (optional)
Dressing: -1/3 cup olive oil -1/3cup lemon juice -2 tbs raw honey -1/2 red chillies deseeded and chopped -1/2 t ground black pepper -1/4 t salt IT IS A GREAT HELP TO KEEP OLD HONEY JARS AND USE THESE TO SHAKE UP AND STORE SALAD DRESSINGS 1) Bake the red peppers at 180 degrees for 20-30 minutes until blistered and blackened in places 2) Remove and place into a plastic bag – seal the bag and allow to stand for 10 minutes 3) Remove from the bag and cut in half lengthwise 4) Remove the seeds and peel off the skins which have become softer now and easier to remove and chop into bite size pieces 5) Steam the broccoli until tender but not soft 6) Arrange the salad ingredients on a platter 7) Pour over the dressing and sprinkle over the nuts, toss and enjoy 2
WINTER SALAD (2) -1 red pepper sliced -1 yellow pepper sliced -1 handful green beans cut in ½ lengthwise -a few baby marrows thinly sliced lengthwise Dressing: -1/3 cup olive oil -juice of 1 lemon -1 tsp honey -1 tsp Mexican or herb seasoning -1/2 tsp salt -1/2 cup finely chopped spring onions -1/4 cup finely chopped parsley 1) Place vegetables on a baking tray and bake at 180c for 10 minutes or use vegetables raw if preferred 2) Add dressing and mix well 3) Serve with chopped avocado (optional) or cheese
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GOATS CHEESE, PEAR AND ROCKET SALAD WITH ORANGE AND GINGER DRESSING -1 packet mixed rocket, baby spinach and watercress (Woolworths) -2-4 firm forelle pears (depending on size) thinly sliced -1 cup sliced goats cheese -1/2 cup candied or raw or toasted walnuts -1 cup thinly sliced celery -1/2 cup finely chopped mint leaves To make candied Walnuts: -1 cup walnuts -2Tbs raw honey heated by placing the jar in some hot water so that the honey is really liquid -roll the nuts in the honey -spread on a baking tray and place under the grill in the oven for a few minutes but watch it so that it does not burn!! For the Dressing: -juice and rind of 1 orange -1Tbs finely grated ginger -1/4 cup olive oil -1Tbs honey -freshly ground black pepper to taste -1 drop orange essence (optional) 1) Arrange the leaves on a platter 2) Place the pears, cheese, celery and nuts over the leaves 3) Sprinkle over the mint 4) Place all dressing ingredients in a honey jar and shake up 5) Pour dressing over the salad just before serving to ensure that everything stays firm 4
CHICKPEA AND MANGE TOUT SALAD -2 celery sticks finely sliced -1 punnet mange tout -1 tin chickpeas drained -1 cup shredded lettuce -2 diced avos -1 cup chopped red pepper/tomatoes Dressing -2 tbs fresh lemon juice/2 tbs unpreserved apple cider vinegar -3-4 tbs olive oil -1 tsp garlic and herb salt -1 tbs honey (optional) 1) Mix all salad ingredients together 2) Pour over dressing and toss and enjoy!
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ROASTED BELL PEPPER SALAD -4 red bell peppers -2 green bell peppers -2 yellow bell peppers -6tbs red wine vinegar/apple cider vinegar -6 tbs olive oil -2/3 garlic cloves minced -2-3 tsp small capers -1/2 cup black olives (kept whole or remove pip and chop roughly) -salt and pepper 1) Bake all peppers whole at 180C for 30 minutes or until they are blistered and charred. Remove and place into a sealed plastic bag. Let them steam until they are cool enough to handle (this also makes the skins easier to remove). Peel off skins, remove pips and cut into 1-2 cm thick strips lengthwise. 2) In a bowl mix all the remaining ingredients. 3) Arrange the peppers decoratively on a platter and pour over the dressing 4) Optional – this is great with 2-3 anchovy fillets (chopped and added to the dressing)
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GOATS CHEESE, WALNUT AND BEETROOT SALAD -150g red cabbage, thinly shredded -6 cooked (but still firm) baby beetroot cut into wedges -1 red onion finely sliced -150g radicchio leaves torn -150g soft goat’s cheese -50g toasted or raw walnuts roughly chopped -4-6 tbs olive oil -3-4 tsp red wine vinegar/apple cider vinegar -2 tbs maple syrup -salt and pepper 1) Place the cabbage, beetroot, onion and radicchio in a bowl 2) Sprinkle the cheese and walnuts over the salad 3) Mix dressing ingredients and drizzle over the salad 4) Serve with hot crusty bread
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WILD ROCKET AND PEAR SALAD -1 packet wild rocket (the normal rocket is too bitter for this dish and Woolies often have the wild version available-it is a smaller leaf) -1 large and firm green pear (these are seasonal) -a good piece of parmesan -1/4 to 1/3 cup fresh pine nuts -1 lemon -4 tbs olive oil -salt and pepper 1) Arrange the rocket on a platter 2) Slice the pear thinly and squeeze the lemon onto these slices for flavour and also to avoid discolouring 3) Shave the parmesan 4) Scatter the pears and parmesan over the rocket 5) Dribble over the olive oil but not too much as the dressing is not the emphasis of this dish and could drown out the subtle flavours and enjoy!!
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RED CABBAGE TOSS -2 cups shredded crisp red cabbage -1 cup sliced cauliflowers -1/2 cup sliced celery -1/2 small onion very finely sliced -1 tsp sugar or sugar substitute -1/2 tsp salt -1/3 cup tarragon/apple cider vinegar -4 tbs olive oil 1) Toss vegetables in a bowl 2) Combine dressing ingredients 3) Pour over salad and toss 4) Chill in fridge for 1 hour before serving
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THREE BEAN SALAD -1 1/2 cups cooked white beans (tins are easier and time saving) -1 cup cooked red beans -2 tsp chopped chives -3 tsp chopped parsley -3 tbs finely chopped onion -2 gherkins finely chopped -1/2 packet steamed and sliced green beans -1/2 cup chopped sun-dried tomatoes Dressing: -1/3 cup balsamic/apple cider vinegar -1tsp brown sugar or sugar substitute -1/3 to 1/2 cup olive oil -salt and pepper Combine all ingredients in a bowl and serve with baked potatoes or crispy bread
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MARINATED VEGETABLE AND PENNE SALAD -2 red/yellow peppers sliced -1 cup sliced button mushrooms -1/2 cup chopped sundried tomatoes -3-4 tbs basil pesto -1/2 cup chopped olives -2/3 cup marinated artichokes (in a jar from Woolies) -1tsp garlic salt -6 tbs olive oil -1/2 packet penne 1) Cook penne until al dente and allow to cool 2) Mix all salad ingredients together 3) Toss salad ingredients into pasta 4) Allow to marinate in the fridge for 1 hour before serving 5) Enjoy!!
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AMERICAN CHOP SALAD (JAMIE OLIVER)
-1 bunch of firm darker green lettuce (Cos, Romaine etc) -200g feta cheese -5 ripe large tomatoes or a packet of ripe cherry tomatoes -1/2 cucumber -1 red pepper halved and deseeded -1 small red onion peeled -1 radicchio -2 handfuls fresh herbs like parsley, basil, chives, mint or sorrel Dressing: -2 tsp English mustard -3 tbs white wine, red wine or apple cider vinegar -8 tbs extra virgin olive oil -salt and pepper
1) Spread all salad ingredients on a big chopping board 2) Chop everything into bite size pieces until it is a mix of colours and ingredients 3) Whisk dressing ingredients together 4) Place salad into a bowl and drizzle with dressing - alternatively heap it up on the chopping board, make a well in the middle to mix the dressing ingredients and then mix everything together and serve directly from the chopping board (Jamie thinks this is super cool) 5) Eat immediately before the fresh ingredients wilt
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SUMMER CHICKPEA SALAD (JAMIE OLIVER)
-1 small red onion peeled -1-2 fresh red chillies deseeded -2 handfuls of ripe red or yellow cherry tomatoes -1 tin chickpeas drained -handful of fresh mint chopped -a handful of fresh green or purple basil finely ripped/chopped -200g feta cheese -1 large lemon -1/4 cup olive oil -salt and pepper 1) Finely chop the onion and chillies and place in a bowl 2) Roughly slice the cherry tomatoes and add to the above with the basil and mint 3) Add ž of the chickpeas to the salad 4) Mash the remaining chickpeas before adding (this will give the salad a creamy/mushy consistency and help to absorb the dressing) 5) Dress with lemon and olive oil and season to taste 6) Allow to stand and marinate for 20 minutes before serving 7) Great as a quick lunch with crackers or a nice chunk of healthy bread
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Grilled Courgette Salad with Mozzarella and Mint -6 bigger courgettes thinly sliced lengthwise -1 balls of buffalo mozzarella (available from any good deli or Woolies!) torn into bite size pieces. If unavailable, the smaller balls of bocconcini or rabiola cremona are almost as good. Goats milk is of course a healthier option. -3T pine nuts (toasted or raw) - if unavailable, pistachios or pecans can be used -grated zest of 1 lemon -small bunch/one handful of mint leaves roughly chopped Dressing: -6T olive oil -1-2 lemons juiced (really depends on the size of the lemon and how much you like lemon) -1-2T raw honey -1 small red chillies deseeded and very finely chopped 1) Brush the courgettes with olive oil, season and cook for about 2 minutes each side on a ribbed pan. Alternatively, coat the courgettes with the oil and seasoning and arrange them on a baking tray. Grill in the oven, turning so both sides are beautifully browned. 2) The pine nuts can be toasted by putting them into a very hot pan and stirring them about until they are lightly toasted. Allow these to cool and become crispy. 3) Transfer the baby marrows onto a platter/bowl, add the cheese, lemon zest, chilli and mint. 4) Drizzle over the dressing. 5) Add the pine nuts just before serving so that they remain crispy. 6) Toss and enjoy!! Please note that this salad is supposed to have a lot of dressing that collects at the bottom of the bowl. This is the best bit so make sure that you include plenty dressing with each serving. This salad can be made exactly as is but with grilled broccoli spears and red peppers instead of baby marrows. 14
Quinoa, Sunflower Seed and Tomato Salad -1 cup quinoa, (pronounced - kinwaah) rinsed -2 ½ to 3 cups water -3T sunflower seeds toasted briefly in a pan or under the grill -2 ripe organic tomatoes finely diced -2 carrots grated -3T fresh parsley chopped -2T fresh mint chopped -1 small clove garlic, crushed (optional) -2-3T freshly squeezed lemon juice -4T olive oil -1/2 cup calamata olives stoned and chopped -1/2 cup feta cheese crumbled -1t herbal salt -1/4t cayenne pepper -1/3 cup small capers rinsed -Handful of fresh coriander, chopped 1) Bring the water to the boil and add the quinoa. 2) Reduce heat and simmer for 20 minutes with the lid on. 3) Switch off the heat, remove the lid and allow the quinoa to stand for 10 minutes until it fluffs up. 4) Please note that the quinoa can be sprouted and used raw in this salad for a really nutritious alternative. 5) Add the remaining ingredients and mix in with a fork. 6) Season and allow the salad to stand for 30 minutes for flavours to infuse. 7) Garnish with the fresh coriander.
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PANZANELLA WITH AVOCADO -1 packet cherry tomatoes -1 cucumber sliced and the cut into quarters -4 slices country style bread -1 red onion thinly sliced -1 bunch flat leaf parsley chopped -1 tbs small capers, drained and rinsed -4 tbs balsamic/red wine or apple cider vinegar -2 avocados -6-8 tbs olive oil -salt and pepper 1) Heat the oven to 180c 2) Put the tomatoes on a baking tray with a little olive oil and roast for 1015 minutes 3) Toast the slices of bread and cut into cubes 4) Mix the tomatoes, cucumber, onion, parsley and capers and dress with the olive oil and vinegar 5) Season and allow to marinate for ½ hour 6) Just before serving cut up the avo and add together with the bread 7) Toss and enjoy!!
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SALAD 1 QUINOA (RED OR WHITE) STEAMED CUBED BUTTERNUT CHOPPED CORIANDER & WATERCRESS CHOPPED RAW GREEN OR RED CABBAGE ALMONDS & PUMPKIN SEEDS OLIVE OIL & HONEY AND MUSTARD SALAD DRESSING AVOCADO DRIED CRANBERRIES SALAD 2 CHOPPED RAW GREEN OR RED CABBAGE CORIANDER GRATED RAW SWEET POTATO CHOPPED DRIED FIGS SLIGHTLY ROASTED OR RAW PUMPKIN SEEDS GREEK SALAD DRESSING OR HONEY & MUSTARD DRESSING SALAD 3 GRATED RAW BUTTERNUT GOJI BERRIES AVOCADO QUINOA (RED OR WHITE) CASHEW NUTS SALAD 4 CABBAGE (CHOPPED) FIGS (CHOPPED) 18
SESAME SEEDS OLIVE OIL GREEK SALAD DRESSING CORIANDER
VEGETABLE SALAD RED PEPPER (SLICES) AVOCADO COURGETTES RED ONION (FRIED IN COCONUT OIL AND HONEY) SHITAKE MUSHROOM OLIVE OIL AND PESTO CORIANDER SUNFLOWER SEEDS
BUTTERNUT & NECTARINE SALAD CHOPPED CORIANDER AND BABY SPINACH THINLY SLICED RAW GREEN OR RED CABBAGE STEAMED CUBED BUTTERNUT SLICED NECTARINES SLIGHTLY ROASTED PUMPKIN SEEDS AND SUNFLOWER SEEDS PECAN NUTS HONEY & MUSTARD SALAD DRESSING GOJI BERRIES OR DRIED FIGS
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QUINOA SALAD 1 Red or White Quinoa Thinly sliced green or red cabbage Chopped Coriander Slightly roasted Almonds Avocado slices Sliced dried figs Olive oil & ground black pepper & lemon juice
QUINOA SALAD 2 Red or White Quinoa Roasted sliced Aubergine and onion Sliced Avocado Olive oil Pumpkin seeds Tahini & olive oil drizzled over salad
QUINOA SALAD 3 Red or white Quinoa Grated carrots Raisins Roasted/steamed cubed butternut Chopped Coriander 20
Pumpkin seeds Cinnamon powder sprinkled over salad Olive oil
QUINOA SALAD 4 Red or White Quinoa Lightly steamed and chopped broccoli Butterbeans Honey & mustard salad dressing Sliced Avocado
QUINOA SALAD 5 Red or White cooked quinoa Red or white onion chopped Courgette thinly sliced Chopped Fresh Basil leaves Chopped flat leaf parsley Chopped baby leaf spinach Crushed garlic Kalamata olives Italian Rosa tomatoes Olive oil Ground Black pepper
QUINOA SALAD 6 Red or White cooked quinoa 21
Sliced Aubergine/Brinjal (steamed) Lightly steamed green Asparagus stems Pumpkin seeds Thinly sliced green Cabbage Olive oil Black pepper Crushed garlic Lemon juice Tahini drizzled over
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RED BEAN SOUP WITH GUACAMOLE SALSA For the soup: -2T olive oil -1 large onion chopped -2 garlic cloves chopped -2tsp ground cumin -1/2tsp cayenne pepper -1Tbs paprika -1Tbs tomato puree (paste) -1tsp dried oregano -1 x 400g tin of chopped tomatoes -2 x 400g tins of red kidney beans rinsed and drained -4-6 cups vegetable stock – depending on how thick you want the soup -2Tbs Kelpamare/soya sauce to taste -salt and pepper 1) Fry the onions and garlic in the oil for 5 minutes until softened. 2) Add the cumin, cayenne and paprika and cook a little longer, stirring constantly. 3) Add the tomato puree and oregano and cook while stirring for a further minute. 4) Add the tomatoes, beans and vegetable stock. 5) Bring to the boil and then reduce to a simmer and cook for 20 minutes. 6) Blend the soup in a food processor until smooth. 7) Return to the pot and keep warm. 8) This is great served with a dollop of guacamole salsa (recipe to follow) 23
For the guacamole salsa: -2 avocados -1 small red onion finely chopped (optional) -1 red chilli, deseeded and finely chopped -handful fresh coriander chopped -juice of 2 limes or one lemon -salt and pepper to taste To make the salsa: 1) Halve, stone and peel the avocados and then dice them finely. 2) Put the avocado in a small bowl, add the onion, chilli, coriander and lime juice and mix. 3) Ladle the soup into bowls and spoon a little salsa into the middle of each serving.
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CHILLED ASPARAGUS SOUP
-1-2 packets green asparagus -4 Tbs olive oil -1 ½ cups sliced leeks/spring onions -3 T rice flour -6 cups chicken stock (freshly made or Ina Paarman powdered stock) -1/2cup organic cream or plain yoghurt -1 T fresh tarragon or chervil chopped -1 T chopped Italian parsley -salt and freshly ground black pepper 1) Remove the hard, woody tips of the asparagus and chop roughly. 2) Heat a pan and add the olive oil and onions together and gently fry for 2-3 minutes until softened 3) Add the asparagus and fry for a further 2 minutes 4) Add the stock and cook covered for a maximum of 5 minutes. 5) Add flour and stir well 6) Puree the soup in a blender 7) Season to taste and stir in the yoghurt or cream 8) Chill in the fridge for a few hours 9) Garnish with some chopped Italian parsley or a sprig of tarragon
Hints: This soup can be frozen after it is pureed before adding the cream/yoghurt. If frozen, defrost, blend again and add the cream, yoghurt, seasoning and fresh herbs just before serving: If asparagus is out of season, it can be substituted with cucumber
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LENTIL AND COCONUT SOUP -1 cup lentils soaked overnight to aid in digestion of the legume -2Tbs olive/coconut oil -1 onion finely chopped -2 carrots thinly sliced -2 cloves garlic crushed -1tsp cardamom -1Tbs cumin -1Tbs coriander -1Tbs turmeric -2 fresh green chillis with pips removed (optional) -3 bay leaves -1 litre chicken/vegetable stock -1/3 to ½ tin coconut milk -1Tbs tomato paste -salt and pepper -handful of chopped fresh coriander 1) Gently fry the onions, garlic and carrots until the flavours are released 2) Add the lentils, all the spices, bay leaves and stock and cook covered for 30 minutes until the lentils are soft. 3) Season as desired. 4) Remove half of the soup from the pot and blend in a food processor until quite smooth. 5) Return to the pot, mix well and stir in the coconut milk and tomato paste. Serve with chopped fresh coriander
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REAL, HEARTY MUSHROOM SOUP It is important to add the porcini mushrooms to this dish to give it a wonderful flavour, wild and so different from the usual bland mushrooms soups that we have all tasted before. Also, black mushrooms are tasty but do give the soup a darker and more grey colour so just get creative with your garnish if you have to use these. -600g mixed fresh wild mushrooms like portabello, shitake, oyster or whatever is available, sliced (SB) -1 handful of dried porcini mushrooms -3T olive oil -2 cloves garlic chopped (SB) -1 red onion finely chopped (SB) -a handful of fresh thyme leaves picked off the stalks (SB) -a handful of fresh parsley leaves, roughly chopped (SB) -1 lemon -1 litre chicken or vegetable stock (SB) -a knob of butter (leave out if lactose intolerant) -2 generous tablespoons mascarpone cheese (soya cream if lactose intolerant) -Sea salt and pepper 1) Soak the porcini in enough boiling water to cover the mushrooms for 1015 minutes. Remove from the water but keep this and roughly slice the mushrooms 2) Heat a large saucepan and add the fresh mushrooms and olive oil 3) Stir continuously for a minute or so, then add the garlic, onion, butter, thyme and a little salt 4) Add the porcini and the liquid they were soaked in 5) Cover the pot and continue cooking on a medium heat for about 20 minutes, stirring occasionally 6) Season to taste and add the stock 7) Cook for a further 10-15 minutes 27
8) Remove 2/3 of the soup and blend in a food processor and return to the pot 9) Stir in the mascarpone, parsley and zest and juice of 1 lemon (and 3 tbs good quality port if you are needing some extra warming) and serve with a chunk of health bread Alternatively, serve with a handful of croutons and an extra squeeze of lemon added to each bowl.
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RAW VEGETABLE SOUP -2 cups water or 1 cup water and 1 cup fresh carrot juice -1/2 cup grated carrots -1/2 cup chopped celery -1/2 cup fresh peas -2 tomatoes wedges -2 spring onions -1/2 cup shredded cabbage -2 tbs chopped parsley -1/2 tsp garlic and herb salt -ground black pepper 1) Blend all the above in a food processor and chill in the fridge for a few hours 2) Optional – blend in an avocado with the chilled soup or 2 tablespoon olive oil (to make it more creamy) just before serving.
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SPINACH AND ALMOND SOUP -2 chopped leeks -1 grated carrot -1 clove garlic chopped -1 bunch spinach chopped -1 tsp salt -ground black pepper -1/2 tsp ground cumin -2 tbs olive oil -1/2 cup chopped almonds -2 cups soya milk/1 cup cream and 1 cup water/ 2 cups milk 1) Lightly fry all vegetables in a pot with the olive oil until softer or sweat the veggies with a ½ cup of water for a few minutes until softer if you prefer not to fry them 2) Blend these is a food processor with the chopped almonds 3) Add the milk and seasoning and reheat gently 4) Garnish with parsley and chopped almonds
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CURRIED POTATO SOUP -2 leeks chopped -4 potatoes cubed -3 carrots grated -1 cup celery chopped -1 sweet potato cubed -2 tbs olive oil -1 tsp turmeric -2 tsp curry powder -1-2 tbs herb salt -1 litre water 1) Gently fry all veggies and the spices in the oil or sweat the veggies for 10 mins with a little water if you prefer not to fry them 2) Add the water and cook until the veggies are done 3) Optional – add 1 cup cream/soya milk or nut milk 4) Serve pureed or whole 5) Garnish with chopped parsley and a swirl of cream
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HOT FENNEL SOUP -2 tbs butter -1 medium red onion chopped -1 -2 cloves garlic chopped -2 large fennel bulbs with tough outer ribs discarded, chopped and fronds reserved -1 litre chicken/vegetable stock -3/4 cup whipping cream -salt and pepper 1) Fry onion slowly until soft (approximately 10 mins) 2) Add fennel and cook until tender stirring occasionally (approximately 15 minutes) 3) Add stock and cream and simmer for a further 15 mins 4) Puree soup in batches in a blender 5) Return to pot and season 6) Serve garnished with pieces of the fennel fronds
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BUTTERNUT SOUP 1 piece ginger (chopped finely) 1 packet butternut pieces 1 potato (chopped) 1 sweet potato (chopped) 1 large leek or ½ onion chopped ½ tsp ground Cinnamon 1 tsp garam masala ½ cup fresh cream 1 small chilli deseeded (chopped) 3 tbs Olive oil Fresh coriander to garnish 1) Remove outer leaves of leeks and chop (chop the onion) 2) Sauté leeks in a pot with olive oil 3) Add salt and pepper and spices 4) Add chopped potato and sweet potato, sauté a little more 5) Add butternut pieces 6) Add enough water just to cover the chopped vegetables, bring to the boil, lower heat and cook until vegetables are soft 7) Spoon mixture into food processor and liquidize To serve, dish into bowls, stir in 1 tablespoon of cream or some coconut milk and sprinkle over a little cinnamon. Serve with a slice or chunk of whole wheat bread.
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SOUTH AMERICAN PEANUT SOUP -2T olive oil -1 onion chopped -2 garlic cloves, crushed -1 red pepper seeded and chopped -250g potatoes, peeled and diced (leave skins on if organic) -2 fresh chillies seeded and chopped -1 tin chopped tomatoes -150 g or 1+1/4 cup raw, unsalted peanuts soaked overnight -6 cups vegetable or chicken stock -2t Miso -salt and pepper to taste -handful of fresh coriander chopped 1) Roast the peanuts slowly on a baking tray in the oven at 100 degrees until just turning brown 2) Fry the onions and garlic until soft 3) Add the peppers, chillies and tomatoes and stir well 4) Add the potatoes and stir to coat them 5) Add half the stock and the miso and cook for 15 minutes until potatoes are just turning softer 6) Meanwhile, grind the peanuts in coffee grinder or food processor. You can keep a few whole for the garnish 7) Pour the soup and the peanuts into a blender and blend until smooth 8) Put this back into the pot, add the remaining stock, stir and cook for a further 10 minutes 9) Garnish with chopped coriander and a few whole peanuts
Notes : Peanuts are a legume with equal quantities of carbohydrate and protein which makes them far more difficult to digest than nuts and seeds. They are however cheap and delicious so in order to keep them ‘healthier’, opt for 34
the raw peanuts and soak them overnight before roasting to aid with their digestion.
OTHER SOUP IDEAS 1. BUTTERNUT, CABBAGE, ONION, CARROTS, GARLIC, GINGER, HALF A TIN OF COCONUT MILK (BOIL THE VEGETABLES UNTILL SLIGHTLY SOFT AND STILL BRIGHT IN COLOUR AND THEN ADD GINGER, GARLIC, HIMALAYAN SALT, CINNAMON AND BLEND WITH COCONUT MILK)
2. BROCOLLI, GREEN CABBAGE, ONION, COURGETTES, SWEET POTATO, GARLIC, HALF A TIN OF COCONUT MILK WITH CHOPPED CORIANDER
3. LEEK, ONION, SWEET POTATO SOUP WITH GARLIC, GINGER, HALF TIN COCONUT MILK 4. BEETROOT, CARROT, ONION AND BUTTERNUT SOUP WITH GINGER AND HALF A TIN OF COCONUT MILK USE OWN QUANTITIES OF WHICH VEGETABLES YOU WOULD LIKE. USE HALF THE AMOUNT OF WATER IF YOU WANT A NICE THICK SOUP.
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CHICKEN WITH YOGHURT 4-6 free-range or organic chicken breasts sliced into 1 cm strips 2 T olive oil 2 cloves garlic crushed 1 onion finely chopped 1 T all-purpose flour 1 t paprika 1 cup natural yoghurt 2 T chopped fresh herbs – mint, coriander, parsley or chives 2 T ground raw almonds 1 t herbal salt 1 t Ina Paarman chicken stock ½ t cayenne pepper or to taste 1) Place the oil, garlic and onion is a saucepan and fry for 1-2 minutes 2) In the meantime, sprinkle the flour over the chicken strips 3) Add the strips of chicken and cook for 3-4 minutes or until browned 4) Reduce the heat, stir in the yoghurt, herbs and almonds and simmer for 2-3 minutes 5) Serve on a bed or brown and wild rice and serve with a fresh salad or vegetables
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NORTH AFRICAN LENTIL AND BEEF STEW 2 Tbs olive oil 1 chopped onion 2 cloves garlic 1 t grated fresh ginger 1 t ground cumin seeds 1 t ground coriander seeds 1 t ground turmeric 3 bay leaves 3 celery stalks and leaves chopped 500g free-range or organic beef cubes 2 cups filtered water 1 cup cooked lentils 1 potato finely diced 2 T fresh lemon juice 2 T chopped fresh parsley 2 t herbal salt ½ t cayenne pepper 1) Fry the onion, celery, garlic and ginger in the oil 2) Add the meat and fry until browned 3) Add the cumin, coriander, turmeric, seasoning and bay leaves and stir in well 4) Add the water and cook covered for 30 minutes 5) Now add the lentils and potato and cook for a further 20-30 minutes 6) Add the lemon juice and fresh herbs and check the seasoning 7) Allow to stand for 10-15 minutes for the flavours to settle 8) Serve with rice, couscous, mashed potato or mashed sweet potato and enjoy! 37
HUNGARIAN GOULASH 1/2 onion chopped 2 stalks celery and leaves chopped 2 cloves garlic 1 medium carrot sliced 1 tsp paprika 450 g free-range lamb cubes/ beef cubes 1 Tbs caraway seeds 2 Tbs fresh chopped parsley 2 cups filtered water 4 medium organic potatoes cubed (no need to peel) 1 Tbs tomato paste/puree 1 Tsp Ina Paarman beef stock Salt and pepper to taste
1. Fry the onions, garlic, celery, carrots and caraway seeds 2. Add the lamb/beef cubes and cook until nicely browned 3. Add the paprika and beef stock and stir well 4. Add the water and remaining seasoning and cook for one hour (checking that water level remains constant – so add water is it starts drying out) 5. Add the potatoes and cook for a further 30 minutes until soft but still firm 6. Add the fresh parsley and seasoning and allow to stand for a while before serving Hints : This is like a watery, peasant stew that can be enjoyed with a wheatfree bread roll or chunks of any good quality bread. It is a very satisfying winter dish.
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CHICKEN CASSEROLE (COQ AU VAN) 1 chicken, about 2kg, cut into 10 serving pieces Salt and freshly ground pepper 6 tbsp all purpose (plain) flour Bouquet garnish: 1 bay leaf, 1 sprig thyme, 1 sprig rosemary, 8 sprigs parsley 1 slice streaky bacon, about 100g 24 small button mushrooms 1 tbsp. vegetable oil 50g butter 24 small pickling onions, peeled 2 tbsp. cognac 3 cups (750 ml) red Burgundy, such as Chambertin 3 cloves garlic, peeled 4 pinches of freshly grated nutmeg 1 tsp sugar Season the chicken with salt and pepper. Spread the flour on a plate and roll the chicken pieces in it, shaking off excess. Tie together the herbs for the bouquet garnish. Cut the bacon into fine matchsticks, removing the rind. Trim the mushrooms, wash and pat dry. Heat the oil in a (6-1) pot and add the butter. Cook the onions, bacon and mushrooms until softened, then remove and set aside. Brown the chicken pieces on all sides for about 10 minutes. Sprinkle in the cognac and ignite shaking the pot gently until flames subside. Pour in the wine and stir in the bouquet garnish, garlic, salt, pepper, nutmeg and sugar. Bring to simmer and cook for 1 hour, stirring from time to time. Add the mushroom mixture and cook for 30 minutes longer. 39
Remove the cooked chicken pieces from the pot arrange on a serving platter. Remove the bouquet garnish and let the sauce boil over high heat for 2 minutes or until thickened. Pour over the chicken and serve immediately, accompanied by croutons. VEAL ST. SIMON
4 – 6 veal escalopes, about 100g each 4 tbsp. Madeira (order in advance from bakery) or half-and-half Marsala and dry sherry 4 – 5 skinned, deseeded and chopped tomatoes (or 2/3 tin chopped tomatoes) 100g finely sliced fresh button mushrooms 100g butter 300ml double cream 1 ½ tsp paprika Salt and pepper Trim the escalope’s and beat them out very thin. Lay in a flat dish and spoon over the Madeira. Leave to marinate for 2 to 4 hours. Melt the butter in a frying pan and when hot and frothing lay the drained escalope’s in it and cook quite quickly for about 4 minutes, turning once. Add the tomatoes to the pan and cook down to a pulp; this tomato puree helps to thicken the sauce which has no flour in it. Add the finely sliced mushrooms and cook for 4 to 5 minutes longer. When the mushrooms are cooked, pour in the cream, season with salt, pepper and paprika and reduce over brisk heat for about 3 minutes stirring in the pan juices and crusty bits. Dish up and soon over the sauce and serve with pasta, brown rice or mashed potatoes
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VEAL/CHICKEN LIMONE 4 Free range chicken breasts 4 tbsp. Flour 1 tsp Powdered chicken stock 1/3 cup white wine 1/3 cup fresh lemon juice 1/2cup crumbled feta cheese A few springs of rosemary Salt and pepper Butter and olive oil for frying
Cut the chicken in half lengthwise and flatten the breasts with a meat mallet Mix some flour and stock (4:1) ratio and coat the chicken Heat a good frying pan really hot Add a little olive oil and butter and cook the breast until really brown When done pour the white wine over chicken, the lemon juice, some more butter and rosemary and cook through allowing the wine to reduce Take off the heat, season and crumble the feta cheese over the chicken so that it just begins melting into the meat Serve with pasta and a simple salad.
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MEATBALLS
1 onion 2 carrots 3 celery stick 2baby marrows grated 1 clove garlic 1 tsp sugar 1 ½ tsp beef stock 1) Put onion, carrot and celery into a food processor and pulse until everything is finely chopped 2) Fry this mixture with a little olive oil on low heat until sweet for approximately 5 minutes In a bowl add: - a packet of mince (beef or chicken) - 1 egg beaten - 1 piece of stale bread crumbed -Salt and pepper -the fried vegetable mixture prepared above 1) Mix all the ingredients well with your hands 2) Form into small meatballs or burger patties and fry in a little olive oil on medium heat until nicely cooked through 3) These are great with a salad and mashed potatoes or as burger patties on bread rolls with sliced avo, gherkins, tomatoes, lettuce and a touch of mayonnaise
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DEVILLED BABY CHICKENS
3 tbsp. soy sauce (use vital soya sauce – no MSG or preservatives) 2 tbsps. honey 1 tbsp. cider vinegar 500g baby chicken, halved, removing the backbones and patted dry 1 tbsp. vegetable oil 2 tbsps. dijon - style mustard In a large shallow bowl whisk together the soy sauce, the honey and the vinegar. Add the chicken halves, turning them to coat them with marinade, and let them marinate skin side down at room temperature for at least 30 minutes or covered and chilled overnight in a freezer. Transfer the chicken skin side up to the foil-lined rack of a grilling pan, reserving the marinade, rub them with the oil, and season them with salt and pepper. Roast the chickens in a preheated 180 degrees Celsius oven for 15 minutes. While the chickens are roasting, in a small saucepan bring the reserved marinade to a boil and stir occasionally until it is reduced by half. Remove the pan from the heat and whisk in the mustard. Continue to roast the chickens, basting them 2 – 3 times with the reduced marinate for a further 10 – 20 minutes, or until the juices run clear when a thigh is pricked with a skewer.
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Transfer the chickens to a heated platter with a slotted spatula and garnish the dish with water cress leaves Serve with straw potato chips and a green salad.
MEXICAN GREEN RICE
1 ½ cups basmati rice 2 large green peppers 1 bunch parsley 1 onion 2-3 green chillies 1 large uncooked chicken 3-4 tsp Ina Paarman chicken stock 2 cups grated mozzarella cheese 1 tub sour cream/ Crème fraise Salt and pepper
Boil the chicken in 2 litres of water. Reserve the stock, remove the skin and shred the chicken meat. Place the green peppers, parsley, chillies and onion in a food processor and blend until finely chopped. Fry this in a little olive oil for 2-3 minutes Add rice and prepared chicken stock as well as the Ina Paarman chicken stock and bring to the boil Reduce heat and simmer until the rice is cooked and adjust seasoning Place the rice on a large oven dish
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Water down the sour cream a little and mix this into the rice with the 2 cups shredded chicken Sprinkle mozzarella cheese over the top and bake at 180 for 20-30 minutes until cheese is melted and browning. This is delicious!!!! Serve with a green salad CHILLI CON CARNE
1 onion chopped 2 clove garlic chopped 1-2 red chilli deseeded and chopped (depends on how HOT you prefer) 2 carrots chopped 2 sticks celery chopped 1 red pepper deseeded and chopped 1 cup red wine 2 T apple cider vinegar 1 tin chopped tomatoes or 4 ripe tomatoes roughly chopped 2 T tomato puree 1 t ground cumin 1 t ground coriander 1/2 t ground cinnamon or 1 cinnamon stick 1 cup water 200g lean beef mince or ostrich mince (optional) 2 tins beans (red kidney, black eye or pinto beans or lentils) drained and rinsed 2 T fresh chopped herbs Salt and pepper to taste
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1) Fry the onion, garlic and chilli in a little olive oil 2) If using meat, add the mince now a fry until browned 3) Add the carrots, celery and red pepper and fry a little longer 4) Add the wine and cook for 2 minutes until the alcohol has been cooked out 5) Add the vinegar, tomato and tomato puree, the beans and the seasoning and one cup of water and cook with the lid on for one hour adding water if necessary 6) Once cooked, add the fresh herbs and allow the pot to stand off the heat for half an hour to allow the flavours to settle
Hints : Please note that 11/2 cups of soaked lentils can be used in place of the meat for a vegetarian option. This can be enjoyed with rice, quinoa, tortillas, tacos or as a filling for baked potatoes and is particularly tasty with a fresh guacamole. For the Guacamole -2 avos halved, peeled and stoned and chopped -2 tomatoes chopped -1 deseeded red chilli chopped -1 handful chopped spring onions -1 handful fresh coriander -salt and pepper to taste -juice of ½ lemon 1) Take 2/3 of the avo, tomato, spring onion and coriander and blend in a food processor until smooth 2) Add the remaining unblended but chopped ingredients to the smooth blended ingredients to keep the guacamole chunky 3) Season with the salt and pepper and a good squeeze of lemon
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BAKED FISH MOZZARELLA
1 kilo fish fillets (Kingklip or any other as long as it is not too thick) 2 cups shredded mozzarella cheese 2 large tomatoes, thinly sliced ½ tsp dried oregano, or more Crushed garlic Salt and freshly ground black pepper Preheat oven to 190 degrees Celsius. Butter a large baking dish. Pat dry the fish. Arrange in single layer in the dish. Sprinkle with cheese and layer with tomato. Dust with oregano, garlic, salt and pepper. Bake until fish is opaque, about 15-20 minutes (depending on thickness of fish). Transfer to heated platter and serve immediately. Serve with new potatoes and veggies. Use sprig of basil for garnish.
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VEGETARIAN SHEPHARD’S PIE
-1 cup soaked lentils -1 med onion chopped -2 cloves garlic chopped -3 bay leaves -2 handfuls chopped herbs (parsley, sage, thyme) -1 cup chopped carrots -1 cup chopped baby marrows -2 T tamari/Kelpamare or Soya sauce -2 tsp Ina Paarmans vegetable stock -5-6 organic potatoes cubed (skins on) -1/2 cup rice milk -1/4 cup coconut oil -salt and black pepper to taste -paprika for garnish 1) Cook the lentils until done 2) In a separate pot, fry the onions and garlic 3) Add the bay leaves, chopped herbs, tamari, vegetables and lentils 4) Stir to infuse flavours 5) Add the vegetable stock and 1 cup of water 6) Cook slowly for 10 minutes until vegetables are softer but not too soft 7) Check that the lentils do not dry out and add water as necessary 8) Meanwhile, boil the potatoes
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9) When the potatoes are cooked, mash well with the rice milk and the coconut oil 10)Season the mash as required 11)Place the lentil mix into a casserole dish ensuring that it is wet enough so as not to dry out while cooking 12)Spread the mash over the lentils and garnish with paprika 13)Bake at 180 degrees for 20-25 minutes
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LENTIL BOBOTIE -1 cup brown lentils soaked for at least 5 hours -3 cups water -2 onions finely chopped -3T olive oil -2 cloves garlic crushed -2 fresh chillies deseeded and finely chopped -2t curry powder (medium to hot strength) -5 bay leaves -1 ½ cups cooked chickpeas or 1 tin -6 ripe tomatoes finely diced -2T grated fresh ginger -2t apple cider vinegar -big handful of fresh coriander chopped -3t herbal salt -1/2t cayenne pepper -1 cup milk or milk substitute -3 free range eggs -1t sugar or sugar substitute -1 cup raisins soaked for 1 hour -2t turmeric 1) Cook the lentils in the water for 25-30 minutes until tender 2) Fry the onions and garlic in the olive oil for 2-3 minutes until onions are soft. 3) Stir in the chilli, curry powder, bay leaves, chickpeas and tomatoes and fry lightly for a further few minutes. 4) Stir in the ginger, vinegar, sugar, raisins and turmeric and season. 50
5) Cover and simmer for 5 minutes then remove the lid and reduce the liquid over high heat for another 5 minutes. 6) Add the fresh coriander to the vegetable mix and then, in a casserole dish place alternating layers of lentils and the vegetable/chickpea mix ending with a layer of lentils. 7) Beat the eggs and milk together and season well.
Pour over the dish, garnish with bay leaves and bake for 45 minutes until golden brown and set
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VEGETABLE STEW
-1 onion chopped -2 cloves garlic crushed -1 T olive oil -1/2 t dried thyme -1/2 t dried marjoram -1/2 t dried dulce (seaweed flakes found at some health shops) granules -1 handful chopped fresh parsley -1-2 t vegetable stock powder -3 bay leaves -4 cups chopped vegetables (broccoli, cauliflower, green beans, carrots, red peppers, mange tout, pattipans etc) -2/3 cup water 1) Fry the onions and garlic gently 2) Add all the herbs and the bay leaves and fry for another minute 3) Add the dulce granules, the vegetable stock and the vegetables and stir in to infuse flavours into the vegetables 4) Add the water and cook for 10-15 minutes, stirring occasionally until the vegetables are softer but still firm 5) Drizzle over a little olive oil before serving 6) Serve with mashed potato, red rice, quinoa etc
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DAHL (YELLOW SHELLED LENTILS)
-1 onion -1 clove garlic crushed -1/4 t mustard seeds -a few curry leaves -2-3 cinnamon sticks -1t cardamom -1t cumin -1t coriander -1t turmeric -2/3 cup rinsed dahl -1/2 cup shelled peas -2 cups water -1/2 t salt 1) Heat the pan and allow the mustard seeds to just begin popping 2) Add the olive oil, the onion, garlic, curry leaves and cinnamon and fry until the onions are soft 3) Add the spices and fry for another minute 4) Add the dahl, water and salt 5) Cook covered for 15 minutes and add the peas 6) Cook for another 10 minutes or until the dahl is very soft 7) If necessary add more water so that the end product resembles a soft porridge 8) Serve with basmati rice
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POTATO AND GREEN BEAN/PEA CURRY
-4 spring onions chopped -4 medium potatoes cubed -1 packet green beans chopped or 1 ½ cups frozen/fresh peas -1 tsp turmeric -1/2 tsp ground chillies -1 heaped tbs fresh ginger chopped -2 cloves garlic chopped -1 tsp garam masala -1 tsp herb salt 1) Fry spring onions and spices in oil 2) Add potatoes and beans/peas and fry for an additional 5 minutes 3) Add 1 ½ cups water 4) Simmer for 20-30 minutes or until potatoes are done 5) Add garam masala just before it is done 6) Garnish with some chopped fresh coriander
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EASY VEGETABLE RICE
-1 cup brown rice -1/2 cup wild rice -1/4 cup lentils -1 cup sweetcorn (cut off the cob) -1 cup broccoli florets (broken into smaller bits) -1 cup chopped button mushrooms -1/2 cup peas -1/4 cup parsley chopped -2 tsp coriander -2 tsp Mexican or garlic seasoning -1 tsp salt -1/4 cup olive oil 1) Cook rice and lentils until almost done (app 20 minutes) and rinse to remove any starch 2) Add vegetables and ½ cup of water and cook covered so that the vegetables are steamed until done but still nice and crispy for a further 5-10 minutes 3) Stir in seasoning and olive oil 4) Enjoy!
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SPAGHETTI WITH UNCOOKED TOMATO, ROCKET AND OLIVE SAUCE
-450g spaghetti/linguine -5 nice medium sized ripe tomatoes at room temperature (less flavour if used straight from the fridge) -2 handfuls fresh basil -a good handful of calamata olives, stones removed -2 handfuls fresh rocket (wild) washed -1 level tsp dried oregano or a small handful of fresh oregano chopped -3 tbs balsamic vinegar -8 tbs olive oil Salt and pepper 1) Cook the pasta until el dente 2) Roughly chop up the tomatoes, basil, olives and wild rocket 3) Add the oregano, vinegar, olive oil and season to taste 4) Toss this all into the pasta, working quite quickly so that the pasta does not get cold 5) Serve with grated parmesan and a simple green salad 6) Please note that the pasta can be substituted with brown and/or wild rice
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YELLOW POTATO CURRY RECIPE
1 small onion (sliced finely) 4 medium Potatoes ½ tsp turmeric powder 1 red dry chilli (broken in half) 1 small tomato (grated) 1 tsp mustard seeds 1 tsp cumin seeds Curry leaves Salt to taste ¼ cup of oil 1. Heat oil in a large saucepan. Add onions, mustard seeds, cumin seeds and dry chilli and fry until onions are transparent. 2. Add turmeric and stir for 4-5 seconds. Then add potatoes and salt. Allow to fry then add ½ cup of water. 3. Allow potatoes to simmer until about half cooked then add grated tomato. 4. Simmer until potato is cooked then add curry leaves into potato.
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RISOTTO WITH MUSHROOMS 100g dried porcini mushrooms 675g medium flat field mushrooms, thickly sliced 7 tablespoons olive oil 2 garlic cloves, peeled and sliced Sea salt and freshly ground black pepper 2 tablespoons chopped fresh basil, marjoram or flat-leaf parsley Juice of 1 lemon 1 litre freshly made chicken stock 150g butter, at room temperature 1 medium red onion, peeled and very finely chopped 300g risotto rice 75ml extra dry white vermouth/dry white wine 175 Parmesan, freshly grated Place the dried porcini mushrooms into a bowl and pour over enough boiling water to cover the mushrooms. Allow to stand for around 15 minutes. Strain the soaked mushrooms and retain the juice the mushrooms were soaking in. Heat 4 tablespoons of the olive oil in a large heavy-bottomed frying pan and add the sliced fresh mushrooms and fry, stirring constantly, for 15-20 minutes or until the mushrooms have become very dark. Remove and keep warm. Heat the fresh chicken stock and season with a little salt and pepper. Melt 75g of the butter and the remaining olive oil in another large heavybottomed frying pan and gently fry the onion, garlic and herbs until soft, about 5 minutes. Add the rice and, off the heat, stir until the rice becomes totally coated, this takes only a minute. Bring it back to the heat and add the wine. Stir and allow the alcohol to evaporate. Add the mushroom juice and 1 ladle of chicken stock and stir the rice ever few seconds while the liquid in cooking out. Keep adding a ladle and stirring until the rice is cooked (soft and creamy but not mushy). 58
Take off the heat and add the remaining butter in small pieces, the mushrooms, parmesan and lemon juice and seasoning, being careful not to over stir. Serve immediately. SWEET RED RICE -1/4 cup onions finely chopped -1T vegetable oil -1/2t curry powder -1/2t ground cumin -1 cup Thai red rice (soaked overnight) (this is available at health shops and is delicious!!) -3 cups chicken/vegetable stock -1/4 cup raisins/sultanas -1-2T fresh lime juice /juice of ½ lemon Salt and pepper
1) In a medium sauce pan, sautĂŠ the onion in the oil until softened for about 5 minutes. 2) Add the curry powder and cumin and stir for one minute. 3) Add the rice, stock and raisins. 4) Bring to the boil and cover. 5) Reduce heat to medium and cook for 50 minutes or until all the stock has been absorbed - the finished rice will be tender but still chewy. 6) Stir in the lime juice and season. 7) Mix well and enjoy with a nice green salad!!
Red rice is available from some health stores and is a very nutritious rice with a rich, nutty flavour. If unavailable, it can be substituted with unpolished or short grain brown rice and wild rice.
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LENTIL CASSEROLE 1 tin lentils drained or ½ cup dried lentils simmered for 30 minutes 1 medium onion finely chopped 1 clove garlic finely chopped 2 cups mushrooms sliced 1-2 sticks celery sliced 1/3 cup tomato puree 1 red pepper sliced 1 mielie, corn cut off the cob 1 tbsp. chopped fresh parsley or 1 tsp dried parsley 1 tbsp. chopped fresh basil or 1 tsp dried basil Salt and pepper Fry the onions and garlic until soft. Add the cooked lentils, the vegetables, tomato puree and 1 cup of water and cook covered on medium heat for 10 to 15 mins until the vegetables are soft but not mushy. Season to taste and stir in 2 tablespoons of olive oil and the fresh herbs in right at the end. This is a nice healthy casserole to serve with some cooked basmati or brown rice.
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VEGETABLE CURRY Preparation: Peel 4 large potatoes (cube them and steam for 15 minutes) Peel 3 large carrots and cut in wheels. Prepare ½ a packet of green beans and 1 packet of snap peas. Fry gently in 3 tbsp. sunflower oil: 1 onion cut in to small pieces Let sauté and add 1cm piece of ginger, peeled and grated or finely chopped 2 green chillies Sauté for a few minutes Add: 3 chopped tomatoes (let simmer for 15 minutes) Add ¼ tsp cardamom ½ tsp fennel ½ tsp cumin 1 cinnamon stick 1 tsp turmeric 10 curry leaves ½ - 1tsp salt Add carrots to curry sauce. Let simmer gently. Watch over it, and stir occasionally. Cover with lid so it doesn’t thicken unnecessarily. When carrots are beginning to go tender, add the rest of the vegetables. Cook until done. Add chopped fresh coriander leaves and toasted coconut 61
COUNTRY COTTAGE PIE
1 cup finely chopped celery 1 cup finely chopped black mushrooms 1 cup grated courgettes 1 cup grated carrots 1 leek, finely chopped 1 cup wheatgerm or oats 1 cup tomato puree 1 tsp marjoram ½ tsp celery seeds 2 tsp sage (oreganum) ½ tsp basil 1-2 tsp vegetable stock paste or powder ¼ -1/2 cup Brita-filtered water 1tsp vegetable or herbal salt 4- 5 medium potatoes Place the celery, mushrooms, courgettes and carrots in a big pot on a stove and dry stir-fry first, then add the rest of the ingredients (except the potatoes) and simmer gently for about 15 minutes. Place in a casserole dish. Boil the potatoes in a little filtered water and then mash them using the water that the potatoes were boiled in to moisten them) add some butter and spring onion for extra flavor). Place the mashed potato on top of the vegetables. Sprinkle some paprika on top (optional) and bake for about 40 minutes.
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SPINACH AND MUSHROOM PATE
-1 bunch spinach chopped -2 cups button mushrooms sliced -1 cup cashew nuts -1 tsp slat -1/2 tsp paprika -pinch nutmeg 1) Steam the spinach and mushrooms and squeeze out any excess water 2) Blend nuts in a food processor until it forms a paste 3) Add the rest of the ingredients and blend until a consistency of a pate or dip is formed 4) Serve with vegetable cruditĂŠs or with healthy bread or crackers
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PEANUT BUTTER BISCUITS Ingredients: 1 cup peanut butter 1 cup sugar 1 egg Mix the peanut butter, sugar and egg in a bowl or in your food processor. Take a teaspoon full, roll into a ball, and flatten slightly with fork. Don’t place too close together. Bake for 10-12 minutes in a medium oven.
DATE PUDDING -2 cups pitted dates -grated peel of 1 lemon -1 cup honey -1/3 cup water -1/2 cup carob powder -1 tsp cinnamon 1) Puree all ingredients in a food processor 2) Place in a pot and heat slowly 3) Cook until the mixture comes away from the sides 4) Roll into date balls and dip in sesame seeds 5) Alternatively, the mixture can be used raw and made into balls and dipped into sesame. If the mixture is very sticky and difficult to work with, dribble some canola oil onto your hands 64
FRUIT CAKE -2 cups dried and pitted prunes -½ cup apricots (fresh or dried) -½ cup raisins -1 cup pitted dates -1 tsp grated fresh ginger -2 cups finely ground almonds/macadamia nuts or pecans -1 tbs grated orange rind -1 tbs grated lemon rind -1-2 tsp mixed all spice -2 tsp ground cinnamon -4 sheets rice paper 1) Soak the dried fruit overnight 2) Once soaked, blend all the ingredients in a food processor 3) Butter and line a cake tin with 1 sheet of rice paper. Spread the fruit mix over the paper and cover with another sheet of rice paper 4) Press down firmly and chill in the fridge overnight 5) Enjoy!
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SWEET VANILLA RISOTTO WITH POACHED PEACHES AND CHOCOLATE -6 ripe peaches halved -6 tbs castor sugar/agave/fructose -1 cinnamon stick -zest and juice of one orange -85g butter -2 vanilla pods -325 risotto rice -1 wineglass of good white wine -1 litre full cream milk/rice milk/soya milk/almond milk -100g good quality white chocolate grated -100g best quality dark chocolate grated (eg 70% Lindt) -a handful of fresh mint leaves 1) Halve the peaches and leave the stones in 2) Put them into a small pan with 4tbs sugar, the cinnamon stick and the orange juice and zest 3) Slowly simmer for 10-15 minutes with the lid on until the peaches are soft but still keep their shape and the pips can be removed easily 4) Remove from the heat and put to the side 5) In a heavy bottomed pot slowly melt 2/3 of the butter 6) Score sown the length of the vanillas pods and remove the seeds by scraping a knife down the inside of each half. 7) Add the seeds to the butter and stir 8) Add the rice and remaining sugar 9) Turn up the heat to medium and add the wine 10)Keep stirring the rice until the wine has cooked away 11)Add the milk little bit by little bit and keep stirring the rice as often as you can (this makes it creamy like the classic Italian risotto) for about 20 minutes 12)The rice is ready when it is soft but keeps its shape (you may need to add a little more milk or water at the end to ensure that the rice is not dry but 66
rather more like a porridge-the perfect risotto when served should ooze and spread to the sides of the bowl) 13)Remove from heat, stir in the white chocolate and the rest of the butter, put the lid on and allow to stand for a few minutes 14)Remove the stones from the peaches and half the halves 15)Put a ladle of risotto in each bowl, add a few pieces of peach and drizzle over some of the juice from the cooked peaches 16)Sprinkle over the grated dark chocolate and a few mint leaves 17)This is a delicious, warming and nourishing dessert or breakfast on a cold winter’s day!!
DELICIOUS ARYUVEDIC DATE SNACKS -1 packet fresh dates (not the hard block version) -1 large piece of ginger finely sliced -100g prepared Ghee -1 cup lightly oven roasted almonds 1) Slice the dates lengthwise so that the 2 halves open up but are still joined 2) Remove the pips 3) Stuff each date with a nice slice of ginger, 2-3 almonds and about ½ tsp ghee 4) Arrange on a platter and enjoy as a pre-dinner snack (the Ayurvedic tradition believes that our ‘Ama’ or digestive energy is strongest at the beginning of a meal and that starting a meal with sweets is preferable to ending a meal with sweets) 5) This treat can also be included in a lunchbox or enjoyed at times when a quick boost of energy is needed.
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CREAMY BANANA AND CASHEW NUT ICE-CREAM -2 cups raw and unsalted cashew nuts -3/4 cup coconut oil, melted -3T honey -seeds of one vanilla pod or a few drops vanilla essence -4-5 frozen bananas -a little water -2T freshly squeezed lime or lemon juice (optional) 1) Blend the cashews, coconut oil, honey, vanilla and lime juice in a food processor until smooth and creamy. Put into a bowl 2) Blend the frozen bananas with a little water in the food processor until it resembles a smooth soft serve ice-cream consistency 3) Slowly add the cashew nut mixture to the bananas all the while mixing until a fluffy, creamy consistency is reached 4) Place in the freezer to set for 2 hours Variations: -Add 1T cacao powder for a chocolate version -Add 2 cups strawberries or any mixed berries to the original recipe for a fruity option.
GUILT-FREE CHOCOLATE SAUCE -1/3 cup coconut oil, melted -1/4 cup maple syrup -1/4 cup cacao powder -1T cacao nibs (optional for extra crunch)
1) Pulse or blend all ingredients on a lower speed in a food processor 2) Enjoy with banana and cashew nut ice-cream
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CAROB FLORENTINES -1 packet carob chunks -1T coconut oil -a selection of mixed, raw nuts, chopped -a selection of chopped dried fruit (preferably sulphur dioxide free)- soaked to soften if necessary and roughly chopped -1/4 cup desiccated coconut 1) Melt coconut oil slowly over a low heat. 2) Add carob chunks and desiccated coconut. 3) Stir constantly at a very low heat until the carob has melted and becomes liquid. 4) Pour into a tray lined with wax paper. 5) While still warm and liquid, press the fruit and nuts evenly into the surface area of the carob. 6) Refrigerate for at least two hours until set. 7) Cut into blocks and serve with Chai tea.
Notes: Carob is an ancient food‌comes from the tree of life, consumed in biblical times. John the Baptist said to have survived on carob when in the desert. Chocolates contain theobromine a naturally occurring acid which triggers headaches, none in carob. Very high in Vit B so calming for kinds to eat. High fructose so NB to eat with protein for GI balance.
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REAL RAW HEALTHY CHOCOLATES I have taken this recipe off the back of the Superfoods Organic Raw Cacao Powder Box‌.it is delicious. -100g Cacao butter -1/2 cup coconut oil -1/2 to 2/3 cup agave syrup/honey -100g cacao powder -1t vanilla powder or a few drops vanilla essence 1) Very gently, melt the cacao butter and coconut oil 2) Put this in a blender and add the agave/honey 3) Slowly add the cacao powder and vanilla and blend until smooth 4) Pour into ice trays and allow to set in the fridge
For fun and an alternate taste‌add a little chilli powder, orange essence and roasted nuts like hazel nuts.
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BAKED BANANA WITH ORANGE AND GINGER MARMALADE
-4 to 6 organic bananas peeled and cut in half lengthwise -1/3 cup butter/coconut oil -1/3 cup maple syrup -2 tbs orange and ginger marmalade (pick ‘n Pay stock the St Hildegard brand which is preservative free and contains less sugar than other brands) -2 tbs fresh lemon juice 1) Arrange the bananas in a baking dish 2) Gently melt the butter/coconut oil in a saucepan and stir in the maple syrup 3) Pour this over the bananas 4) Spread the marmalade over the bananas 5) Bake at 180 degrees for 10 to 15 minutes 6) Remove, pour over the lemon juice and enjoy with a little cream/coconut milk and some chopped macadamia nuts. This is also great on a slice of toast or served on top of a bowl of steaming porridge.
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ORANGE SURPRISE -juice of 4 oranges -juice of ½ lemon -a little grated fresh ginger or ginger powder -1 ripe banana -1 T linseed/flaxseed oil 1) Blend all ingredients in a food processor until smooth
MANGO AND MINT -1 ripe and sweet mango -1 ripe banana peeled -2 kiwi fruit -1/2 cup gooseberries -a handful of fresh mint -1T oatbran -a little water to thin out 1) Place all ingredients in a blender and blend until smooth
BERRY SMOOTHIE -1 cup apple juice -1 ripe banana peeled 72
-1 small punnet strawberries/raspberries -2T goji berries 1) Place all ingredients in a blender and blend until smooth
NECTARINE AND CHERRIES -1 cup apple juice -1 ripe banana peeled -1 cup pitted cherries -2 nectarines -2 soft dates 1) Blend all ingredients
GUAVA SMOOTHIE -1 cup apple juice -4 guavas peeled -1 cup natural yoghurt -2 T oatbran -2 soft dates -1 T linseed/flaxseed oil
PAW PAW DELIGHT -2 bananas -juice of one orange -1 paw paw peeled and diced -1 little water if necessary 73
TROPICAL SMOOTHIE - 1 small pineapple peeled - 2 ripe bananas - 1 cup coconut milk - ½ t cardamom -1 T linseed/flaxseed oil
BREAKFAST IN A GLASS - 1 cup apple juice - 1 ripe banana peeled - handful of seasonal berries - 1 T linseed/flaxseed oil - 1 T pumpkin seeds - 1 T natural wheatgerm - 1 cup plain yoghurt/nut milk
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