Savoury Rice and Lentils


This is an excellent winter dish. It can be served by itself or with steamed vegetables SAVOURY RICE AND LENTILS 170 grams Brown Rice 85 grams Red Lentils 15 grams Fenugreek 500 ml Vegetable Stock 1.25 grams Kelp powder 2.5 grams Paprika 1 clove garlic (minced) Place all ingredients in a Dutch oven or similar … Continue reading “SAVOURY RICE AND LENTILS”

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Locro de Papa


This is a very flavourful soup from Ecuador. I had it many times while I was there and loved it. Brings back great memories each time I make it. ECUADORIAN POTATO SOUP 1 medium White onion (Diced) 30 ml Cold Pressed Olive Oil 10 medium Potatoes (peeled and chopped into small pieces) 2 cloves garlic … Continue reading “ECUADORIAN POTATO SOUP”

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Quinoa Soup


This simple Quinoa soup is tasty, healthy and satisfying. PERUVIAN QUINOA SOUP 30 ml Cold Pressed Olive Oil (Extra Virgin) 1 large Onion (Diced) 2 Medium Carrots (chopped) 3 cloves garlic (minced) 0.5 inch Ginger (peeled and minced) 2 stalks Celery (chopped) 125 grams Quinoa (Uncooked, rinsed thoroughly) 1000 ml Vegetable Stock 5 grams Dried … Continue reading “PERUVIAN QUINOA SOUP”

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moroccan Brussels Sprout


If you like them – try this. MOROCCAN BRUSSELS SPROUTS 500 Grams Brussels Sprouts 30 ml Coconut Oil 15 grams Moroccan Seasoning 65 grams Walnuts (chopped) Wash the Brussels Sprouts and cut in half Bring a large pot of water to the boil – then plunge the sprouts into the boiling water for 2 minutes … Continue reading “MOROCCAN BRUSSELS SPROUTS”

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Freekeh Risotto


Freekeh is Green durum wheat – that has been roasted – so it has a slightly smoky taste. FREEKEH RISOTTO 250 gms Cracked Freekeh Grain 5 ml Coconut Oil 5 grams Moroccan Seasoning 1.25 grams Herb Salt 625 Mls Vegetable Stock Place all ingredients into a heavy-based saucepan and bring to the boil. Reduce heat … Continue reading “FREEKEH RISOTTO”

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Mashed Poatoes


Did you know that cooking potatoes and then cooling them before you eat them lowers their GI, even if you later reheat them. Adding butter and cream also helps to lower their GI. MASHED POTATOES 2 Kgs Agria Potatoes (peeled and chopped) 100 gms Butter (cubed) 250 ml Cream Place the potatoes in a saucepan … Continue reading “MASHED POTATOES”

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Black-eyed Bean Casserole


This casserole can be made up to a day ahead, keep covered in the fridge. BLACK-EYED BEAN CASSEROLE 425 gms Black-eyed Beans (Canned) 425 gms Tomatoes – peeled (Canned) 1 Medium Red Onion (chopped) 1 glove garlic (crushed) 125 ml Tomato Paste 1 Green Pepper (Chopped) 750 ml Water 125 ml Fresh Parsley (chopped) 65 … Continue reading “BLACK-EYED BEAN CASSEROLE”

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Mango Lassi


This Indian drink is like a mango milkshake. MANGO LASSI 255 ml Plain Yoghurt 425 gm Canned Mango (chilled) 400 ml Water (Optional) Put all ingredients into a blender and blend till mixed. More or less water depending on how thick you like it. Pour into individual glasses and service

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Tahini Balls


No cooking required. TAHINI BALLS 10 Figs (dried) 12 Dates (pitted) 250 ml Raisins 125 ml Tahini 250 ml Desiccated Coconut Put all fruit in a food processor and mix in the Tahini sauce Shape into balls and roll in Coconut. Put into fridge until ready to eat. These are great to make in a … Continue reading “TAHINI BALLS”

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Kumera & Lentil Soup


This soup is a family favourite. So quick and easy to prepare and takes only 20 minutes to cook. KUMARA AND LENTIL SOUP 5 ml Cold Pressed Olive Oil (Extra Virgin) 1 small Red Onion (chopped) 1 large Kumara (chopped into small pieces) 250 ml Red Lentils 250 ml Vegetable Stock 750 ml Water 5 … Continue reading “KUMARA AND LENTIL SOUP”

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This soup is very flavoursome and warming with these spices. Kumara and Carrot Soup 1 Medium Red Onion (Diced) 1 Small Green Chilli (Diced) 15 ml Fresh Ginger (grated) 5 ml Ground Cumin 5 ml Ground Coriander 2.5 ml Ground Turmeric 2 Large Carrots (Peeled and chopped) 3 Large Kumara (Peeled and chopped) 750 ml … Continue reading “KUMARA AND CARROT SOUP”

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Chunk Vegetable soup


This soup is scrumptious. So quick and easy to prepare and doesn’t require a long cooking time. CHUNKY VEGETABLE SOUP 45 Grams Butter 1 medium Leek (Sliced) 1250 ml Water 1 Vegetable Stock cube (crumbled) 350 grams Broccoli (chopped) 2 medium Carrots (chopped) 3 medium Courgettes (chopped) 1 small Red Pepper (chopped) Melt butter in … Continue reading “CHUNKY VEGETABLE SOUP”

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Banana Nut seed bar


These are ideal for school lunches and snacks. Will last in fridge for two weeks BUT guarantee the kids will not let that happen. BANANA FRUIT NUTS SEED BARS These Banana Fruit bars are great to have on hand as snacks. 4 Bananas (Mashed) 250 ml Dates (chopped) 250 ml Dried Apricots (chopped) 250 ml … Continue reading “BANANA FRUIT NUTS SEED BARS”

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Quinoa Tabbouleh


Quinoa is a great nutritious salad and a nice change to using Bulghur Wheat. QUINOA TABOULEH The secret to cooking Quinoa is to soak it in Hot water for 5 plus minutes. Then rinse in cold water until the water coming from the Quinoa is clear. Now cook as you would rice. 1 cup quinoa … Continue reading “QUINOA TABOULEH”

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Rice with almonds


This is an excellent Winter rice dish and very warming to the body. ARABIAN ALMOND RICE 300 Grams Brown Rice (Long Grain) 5 ml Vegetable Stock 0.5 Medium Red Onion (chopped) 5 ml Cold Pressed Olive Oil 1 Medium Lemon (grated rind) 1.25 ml Cinnamon (ground) 1.25 ml Gloves (ground) 1.25 ml Cardamon (ground) 1.25 … Continue reading “ARABIAN ALMOND RICE”

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Banana Rice Salad


BANANA RICE SALAD This Rice Salad looks and tastes great and is so Scrumptious. Main Ingredients 375 ml Brown Rice (Long Grain) 125 ml Black Rice 4 Bananas (Sliced) 1 Medium Red Onion (Chopped small) 250 ml Desiccated Coconut Dressing 2 Large Lemons (Juiced) 125 ml Raw Sugar 10 ml Sea Salt 150 ml Cold … Continue reading “BANANA RICE SALAD”

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Minted Bean Salad


MINTED BEAN SALAD This is an excellent salad when green beans are plentiful. It is quick to prepare and keeps well in the fridge. 1 Medium Green Cucumber 1 Red Capsicum 250 Grams Beans (Green or Mixed) 1 Bunch Mint 2 Lemons – Juiced 5 ml Raw Sugar 125 ml Flaxseed Oil Salt and Pepper … Continue reading “MINTED BEAN SALAD”

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Red Cabbage Salad


RED CABBAGE SALAD This salad is very tasty and the coriander leaves give it a unique flavour. May be keep for several days in the Fridge. 1 Medium Red Cabbage 1 Small Red Onion 1 Medium Beetroot (Raw) 125 ml Freshly Squeezed Orange Juice 125 ml Fresh Coriander Leaves chopped Dressing 2.5 ml Honey 30 … Continue reading “RED CABBAGE SALAD”

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