This tasty free Quick Tuna & Asparagus Soup Recipe is divine… Very quick and easy to make!


1 tin (410g) asparagus pieces
2 tins (170g each) shredded tuna in brine
65ml butter
1 onion, finely chopped
2 garlic cloves, crushed
65ml cake flour
500ml hot vegetable or chicken stock
500ml hot milk
30ml fresh parsley, chopped
Salt & lemon pepper to season

  • Drain the asparagus and tuna, reserve the liquid.
  • Puree the asparagus and tuna and pour the reserved liquid over the mixture.
  • In a large pot melt the butter and sauté the garlic and onion until soft.
  • Stir in the flour and cook for a minute, remove from the stove and beat in the hot stock and milk, beat until smooth and return to the stove.
  • Bring the mixture to a boil and add the asparagus and tuna mixture, parsley and seasoning.
  • Reduce the heat and simmer gently for about 2 minutes, ladle the soup into heated bowls and serve.
Makes about 1.5 litre's of soup


Looking for something delicious to warm you up this winter then this free Spicy Pumpkin Soup Recipe if for you… Packed with goodness and amazing aromas that will make your mouth water!


600g pumpkin, peeled & diced
1 onion, finely chopped
4 garlic cloves, crushed
15ml oil
5ml ground cumin
5ml ground coriander
5 – 10ml mild curry powder
20ml fresh coriander
1.25l hot vegetable or chicken stock
50ml cream
Salt & freshly ground black pepper to taste

To Garnish:

60ml sour cream
Fresh coriander
Roasted pumpkin seeds

  • In a large pot heat the oil and fry the pumpkin, onion and garlic for about 10 minutes.
  • Add the cumin, ground coriander, curry powder and fresh coriander and fry for another minute.
  • Add the stock, bring to the boil, reduce heat and simmer for about 10 to 12 minutes.
  • Process until smooth, stir in the cream and season to taste with salt and freshly ground black pepper.
  • Ladle the soup into heated bowls and garnish with a drizzle of sour cream, pumpkin seeds and fresh coriander.
  • Serve hot with fresh health bread.
Makes about 1.25 litre's of soup


Try this lovely free Lemon Squares Recipe that will make your mouth with a divine sweet but tart lemony flavour!


250g butter at room temperature
85g icing sugar
625ml cake flour

2 – 3 lemons
4 eggs
400g castor sugar
5ml baking powder

  • Grease a deep cake tin (23cm x 23cm x 4cm) with butter and line the bottom with grease baking paper.
  • Beat the butter and icing sugar until light and creamy.
  • Add 500ml of the flour to the creamed mixture and beat or knead with hands until it forms a dough ball.
  • Press the dough into the bottom of the prepared cake tin and refrigerate for 15 minutes.
  • Preheat the oven to 180°C.
  • Place the cake tin into the oven and bake the crust for 15 minutes and remove from the oven and set aside to cool while you prepare the topping.
  • Grate the zest of 2 lemons with a fine grater.
  • Juice the lemons (about 90ml required).
  • Beat the eggs and castor sugar until well combined.
  • Add the remaining cake flour, baking powder, lemon zest and juice, beat well.
  • Pour the mixture onto the baked crust and return to the oven for about 30 minutes or until the topping has set.
  • Allow to cool in the cake tin, dust with a little icing sugar and cut into squares.
Makes 12 – 16 squares


If you love ginger then this free Ginger Shortbread Recipe is for you… This recipe is very easy & makes the most divine Ginger Shortbread… Best served with a nice hot cup of tea or coffee!


500g butter
250g castor sugar
500g cake flour
250g corn flour
60ml glace ginger in sugar syrup, drained & finely chopped

  • Preheat the oven to 160°C and grease two rectangular (20cm x 30cm) baking tray.
  • Cream the butter and castor sugar together until light and creamy.
  • Sift the cake flour and corn flour together and add the ginger.
  • Add the dry ingredients to the butter mixture and mix thoroughly until a dough is formed.
  • Divide the dough mixture and press into the baking trays.
  • Prick the dough with a fork and mark out bars or squares.
  • Bake for 1 hour or until golden brown.
  • Sprinkle castor sugar on the top after baking.
Makes about 30 squares or bars


This free Meatball Casserole Recipe is delicious and full of tomato flavour… Casseroles are great for the winter!


25ml oil
1 onion, finely chopped
1 tsp crushed garlic
500g lean beef mince
1 egg, lightly beaten
2 carrots, peeled and grated
1 can of beans in tomato sauce
1 can of tomato puree
125ml frozen corn
1 green pepper, diced or ½ cup frozen peas
2 slices of bread, crusts removed
30ml Worcestershire sauce
125ml water

  • Heat oil in a saucepan and sauté onion until soft, remove from heat.
  • Place mince, eggs, carrot, garlic, Worcestershire sauce and onion in a bowl.
  • Break the bread into piece and add to the bowl. Mix together with your hands to make a smooth firm mixture.
  • Use your hands to shape the mixture into 10 - 12 meatballs.
  • Mix together the tomato puree, beans, corn, green pepper or peas and 125ml water.
  • Pour half of this mixture into a greased baking dish. Place the meatballs in a single layer and pour the remaining sauce over the top.
  • Bake in a preheated oven for 30 minutes or until brown and cooked through.
  • Serve with rice or mealie pap.
Serves 4


Chase away your winter blues with this amazing Chunky Vegetable & Bean Soup! Full of wholesome vegetables and beans… feel free to add any vegetables that you love! Quick and easy microwave soup.


60g butter
2 large carrots, chopped
2 celery sticks, sliced
4 courgettes/zucchini, sliced
1 large onion, chopped
1 potato, peeled & chopped
1 bay leaf
2ml dried thyme
Salt & freshly ground black pepper
500ml vegetable stock.
400g can chopped tomatoes
400g can butter/broad beans, drained & rinsed (optional)

  • Place butter in a deep 3 litre microwave proof bowl and cook, covered with kitchen paper on high until melted.
  • Add the vegetables, herbs and seasoning to melted butter and stir to combine.
  • Cook covered, on high for 7 to 9 minutes until the vegetables are soft, stirring twice.
  • Add the stock, tomatoes and beans to the vegetable mixture.
  • Cook covered on high for about 5 minutes or until piping hot.
  • Discard the bay leaf and serve hot with fresh breads.
Serves 4


When time is limited and you need to make something quick and easy try this free Quick Coconut Ice Recipe!


250ml icing sugar
900ml desiccated coconut
1 tin condensed milk
5ml vanilla essence
1ml cream of tartar
1ml salt
few drops of food colouring

  • Mix the icing sugar, coconut, condensed milk, vanilla essence, cream of tartar and salt together.
  • Press half of the mixture firmly on the base of well-greased 25 x 15cm dish.
  • Colour the remaining half light pink with the food colouring. Knead the mixture well.
  • Press the pink mixture firmly onto the white layer.
  • Refrigerate to harden.
  • Cut into 4cm x 4cm squares.
Makes 24 pieces


This free Biltong & Avocado Pasta Salad is absolutely delicious… Great to serve as a side dish at a braai or BBQ! Feel free to add some feta cheese…


300g pasta spirals
30ml olive oil
1 onion, finely chopped
1 green pepper, diced
1 yellow pepper, diced
50ml marinated sun-dried tomatoes, sliced or cherry tomatoes halved
100g beef biltong, sliced
1 tub of biltong dip or sour cream
1 ripe avocado pear, peeled & cubed
fresh parsley to garnish

  • Boil pasta in salted water until al dente.
  • Drain and add the olive oil and toss to coat.
  • Add the onion, peppers, tomatoes, biltong and dip and toss to coat.
  • Refrigerate until ready to serve.
  • Peel and cube the avocado only once you are ready to serve the salad.
  • Sprinkle the avocado with a little lemon juice to prevent it from turning brown and add to the pasta salad.
  • Garnish with parsley
Serves 4 - 6


If you love pineapple and coconut then this free Coconut Chiller Cocktail recipe is for you!!


50ml cachaca (Leblon)
25ml coconut milk
50ml pineapple juice
a sprinkle of desiccated coconut
1 maraschino cherry 

  • Add all ingredients into a shaker filled with ice and shake well. 
  • Serve on the rocks and garnish with a maraschino cherry and a sprinkle of coconut.
Makes 1 cocktail


This Free Lentil & Chickpea Salad Recipe is awesome… Feel free to substitute any of the ingredients…Jazz this salad up a little by adding some pitted olives, sun-dried tomatoes, nuts and feta cheese.


1 can (440g) chickpeas
1 can (440g) lentils
250g cherry tomatoes, finely diced
¼ cucumber, finely diced
2 celery stalks, finely chopped
1 onion, finely diced
30ml fresh parsley, chopped
Salt & freshly ground black pepper
80ml salad dressing of your choice.

  • Drain the chickpeas and lentils and rinse them under cold running water.
  • Mix all the ingredients together and season to taste with salt & freshly ground black pepper.
Variation: Pitted olives, sun-dried tomatoes, nuts and feta cheese.

Serves 6


This free Carrot & Pecan Nut Recipe is divine! Made with rice flour which makes these muffins gluten free.


2 eggs
250ml sugar
150ml oil
250ml plain yoghurt
250ml grated carrots
250ml pecan nuts, roughly chopped
600ml rice flour, sifted

  • Preheat the oven to 180°C and grease a muffin pan.
  • Beat all ingredients together (except rice flour) until well mixed, be careful not to over mix.
  • Spoon the mixture into the muffin pan until ¾ full.
  • Bake for about 35 to 40 minutes or until a skewer inserted into the centre comes out clean.
  • Allow to cool for a few minutes in the muffin tin before removing and allow to cool completely on a wire rack.
Makes 6 large muffins


This free Blueberry Oats Loaf is delicious… Full of blueberries! This loaf makes a lovely tea time treat!


375ml flour
7ml baking powder
180ml rolled oats
125ml brown sugar
200ml buttermilk
50ml canola oil
10ml vanilla essence
2 large eggs
250ml blueberries fresh or frozen

30ml rolled oats
30ml brown sugar
30ml flour
15ml cold butter


  • Mix the oats, sugar and flour together, gently rub the butter in with your fingertips until the mixture resembles breadcrumbs.
  • In a large mixing bowl sift the flour, baking powder and pinch of salt together.
  • Stir in the oats and sugar.
  • Combine the buttermilk, oil and vanilla essence in a large jug, add the eggs and beat well.
  • Pour the egg mixture into the dry ingredients and stir gently until a smooth batter forms.
  • Add the blueberries and mix gently.
  • Grease a 21cm greased loaf tin, pour the mixture into the tin and sprinkle the topping over the batter.
  • Bake in a preheated oven at 180°C for about 50 minutes to an hour or until a skewer inserted into the centre comes out clean.
  • Allow to cool in the tin for about 15 minutes then turn out onto a wire cooling rack to cool completely.
Makes 1 loaf


Chase away your winter blues with this amazing free Chicken & Coconut Milk Soup Recipe... Garlic, ginger, chilli, lemon grass, coconut milk ...This soup is sure to tantalize your taste buds!


150g vermicelli rice
1 lime
3 – 4 small red chillies seeded & chopped
1 onion, chopped
1 tsp crushed garlic
4 thin slice fresh ginger, finely chopped
2 stalks lemon grass root, roughly chopped
1 tblsp fresh coriander, chopped
1 tblsp peanut oil
3 cups chicken stock
2 ¾ coconut milk
500g chicken breast fillets, sliced into strips
4 spring onions, sliced
150g fried bean curd or tofu
1 cup bean sprouts
Salt to taste
3 tsp brown sugar

  • Pour boiling water over the vermicelli and leave to stand for about 5 minutes or until the noodles are tender.
  • Drain and cut into shorter length with a scissors and set aside.
  • Remove the lime rind with a vegetable peeler and cut into long thin strips.
  • Place the chillies, onion, garlic, ginger, lemon grass and coriander into a food processor and process for about 20 seconds or until smooth.
  • In a large heavy based frying pan heat the oil, add the chilli mixture and cook for a few minutes (stirring frequently) until fragrance is released.
  • Add the stock, coconut milk, lime rind and bring to the boil.
  • Add the chicken and cook for a few minutes until the chicken is tender.
  • Add the spring onions, bean curd or tofu, sprouts, salt, sugar and stir over a medium heat until the spring onions are tender.
  • To Serve: Divide the noodle between the serving bowls and pour the soup over the noodles.
  • Garnish with sliced red chillies (optional) and fresh coriander.
Serves 8


Looking for something quick and easy to make when your time is limited….Try this awesome free Chocolate Coconut Cluster Recipe!


125g margarine
½ cup cocoa
3 cups oats
1 cup desiccated coconut
2 cups sugar
½ cup milk
1 tsp vanilla essence
Pinch of salt

  • Place the margarine, sugar, cocoa and milk into a saucepan and boil for 5 minutes on a low heat until all ingredients have dissolved.
  • Boil for a further 5 minutes on a high heat until the mixture starts bubbling.
  • Add the boiling mixture to the oats and coconut and mix.
  • Drop teaspoonfuls onto grease proof paper and allow to cool and set.


Everybody has to try this amazing free Chicken & Spinach Lasagna… Delightfully tasty & cheesy… The spinach adds an extra special flavour to this famous dish that the whole family will love!


Meat filling:
1 bunch English spinach
1 tblsp oil
1kg chicken mince
1 tsp crushed garlic
1 can chopped tomatoes
½ cup tomato paste
½ cup tomato sauce
½ cup chicken stock
1 tsp mixed herbs
salt & freshly ground black pepper to taste
lasagna sheets
1 cup grated cheddar cheese

Cheese sauce:
60g butter
1/3 cup flour
2 ½ cups milk
1 cup grated cheddar cheese


Meat Filling:
  • Remove the stalks from the spinach.
  • Plunge the spinach leaves into a saucepan of boiling water for 2 minutes or until tender, remove from boiling water and plunge into a bowl of iced water and drain.
  • Heat the oil in a large heavy based frying pan, add the mince and garlic and cook over a medium heat for about 5 minutes or until well browned.
  • Stir in the chopped tomatoes, tomato paste, tomato sauce, chicken stock and herbs and bring to the boil.
  • Reduce the heat and simmer partially covered for about 10 minutes or until the sauce has thickened slightly.
  • Season to taste with salt and freshly ground black pepper.
Cheese Sauce:
  • In a medium saucepan, heat the butter, add the flour and stir over a low heat for a minutes.
  • Gradually add the milk, stirring until smooth.
  • Stir continuously over a medium heat until the sauce thickens.
  • Remove from heat and stir in the cheese.
  • Grease a deep rectangular ovenproof dish.
  • Spread a ¼ of the chicken mixture at the base of the dish, followed by a layer of lasagne sheets, followed by 1/3 of the cheese sauce, then half the chicken mixture, all the spinach leaves, a layer of lasagna sheets, half the remaining sauce and all the remaining chicken mixture, a final layer of lasagne sheets, spread the remaining cheese sauce over the top and sprinkle the grated cheese over the top.
  • Bake in a preheated oven at 180°C for about 50 minutes or until cooked through and golden brown.
  • Serve with a fresh green salad.
Serves 8


Try this free Spinach Rösti Recipe for a delicious alternative to the Basic Potato Rösti. Although basic Rösti consists of nothing but potato you can add ingredients such as onions, cheese, spinach, zucchini’s, apples or fresh herbs. The grated vegetables are shaped into balls or patties and are most often pan fried, but can also be baked in the oven for a reduced fat cooking method.


100g baby spinach leaves, finely chopped
200g potatoes, peeled & grated
200g baby marrow’s/zucchini, grated
80ml cake flour
100ml grated Parmesan cheese
1 egg, whisked
salt & freshly ground black pepper to taste
60ml oil
extra grated Parmesan to garnish

  • In a large mixing bowl mix the spinach, potatoes and baby marrow’s together.
  • Stir in the flour, Parmesan cheese and egg until well combined.
  • Season the mixture with salt and freshly ground black pepper.
  • Heat a little oil in a frying pan and drop dollops of the mixture into the pan and fry until golden brown and cooked through.
  • Place the cooked Rösti’s on paper towels to absorb the extra oil, keep warm while you cook the rest of the mixture.
  • Sprinkle the Rösti’s with a little Parmesan cheese or top with a fried or poached egg and some button mushrooms lightly fried or grilled with a little butter.
Interesting fact: Rösti was originally a common breakfast eaten by farmers in the canton of Bern all over Switzerland, today is is eaten all over the world.

Serves 2 – 4


Pavlova is a meringue cake with a light, delicate, crisp crust and a soft sweet marshmallow centre, topped with whipped cream and fresh fruit. The dessert Pavlova is named after the Russian ballet dancer Anna Pavlova. This free Pavlova Recipe makes the most amazing meringue that will melt in your mouth… Just the sight of this spectacular dessert will have your mouth watering in no time! 


4 eggs, separated
pinch of salt
1 cup castor sugar
1 tsp white vinegar
½ tsp vanilla essence
1 level dessert spoon corn flour
whipped cream
strawberries or any fresh fruit

  • Preheat the oven to 140°C and place the rack in the middle of the oven.
  • Beat the egg whites and salt together for 6 minutes.
  • Add castor sugar and vinegar.
  • Add vanilla essence and beat until stiff peaks form.
  • Fold the corn flour in very lightly.
  • Wet a plate with cold water then heap mixture onto damp plate, make sure the edges are slightly higher than the centre so you have a very slight well in the centre.
  • Bake in the preheated oven for 1 hour and 15 minutes or until the meringue has turned a very pale, pinkish eggshell colour.
  • Turn off the oven and leave the door slightly ajar to let the meringue cool completely.
  • As the meringue cools it will crack slightly.
  • Just before serving, take the meringue out of the oven and place onto a serving plate, with a spatula gently spread the whipped cream on top of the meringue and decorate with your choice of fruit.
Recommended: Fruit salad or passion fruit or strawberries or crushed pineapple.

Important tips ensuring a successful meringue:
  • The most important thing is to have clean utensils, free of grease or eggshell. 
  • The egg whites must be room temperature before beating them.
  • Pavlova’s have a habit of deflating and forming cracks when you open the oven. Just whip some extra cream to fill in the hole if this happens. It will still be a spectacular dessert.


A dream in every mouthful, indulge & enjoy! Try this free Chocolate Chelsea Bun Recipe and you will be hooked… Great to serve with tea or coffee.


Yeast Mixture:
150ml flour
5ml sugar
8g instant yeast
125ml milk

25g butter
350ml flour
1 egg
100g chocolate, chopped
15ml sugar
10ml cinnamon
Golden syrup for glazing

  • Mix all the yeast mixture ingredients together and leave in a warm place for about 20 minutes until frothy.
  • Meanwhile rub the butter into the 350ml flour until it resembles fine crumbs.
  • Add the egg to the yeast mixture and mix well and add to the flour and butter crumbs.
  • Knead the dough for about 10 minutes, until smooth.
  • Cover the dough with plastic wrap and allow to rise until double in size.
  • Grease a 15 x 20 x 5cm baking tray.
  • Roll the dough out onto a lightly floured surface to form a 1cm thick rectangle.
  • Sprinkle the chocolate, sugar and cinnamon over the dough and roll into a sausage.
  • Using a sharp knife, cut 3cm thick slices and arrange them on the baking tray.
  • Bake in a preheated oven at 180°C for 20 minutes or until golden and a skewer inserted into the centre comes out clean.
  • Drizzle a little golden syrup over the buns as a glaze.
  • Serve hot or cold.
Makes 8


Oh my goodness everyone has to try these decadent Banana & Bar One Spring Rolls. Bursting with banana & melted chocolate toffee these are sure to satisfy anyone with a sweet tooth! Substitute the Bar One Chocolate for any chocolate that has a toffee chocolate centre.


3 sheets phyllo pastry, cut in half lengthways
90g butter, melted
2 x 100g Bar One chocolate
3 small banana’s
100ml cream
100g chocolate chopped

  • Lay the pastry sheets out onto a cold surface and brush with butter on both sides.
  • Divide each bar of chocolate into 3 pieces.
  • Slice the banana’s length ways, trim to fit the pastry if necessary.  
  • Place a piece of Bar One and half a banana on a phyllo sheet and roll up like a spring roll.
  • Refrigerate while you preheat the oven to 200°C.
  • Bake the spring rolls for 15 to 20 minutes until golden.
  • Heat the cream and chopped chocolate until melted completely and pour over the spring rolls.
  • Serve with ice cream or whipped cream.
Serves 6


Butternut soup with a twist… I have added sweetcorn to this butternut soup recipe, which creates a lovely complementary flavour to the butternut! Try this free Butternut & Sweetcorn Recipe for a lovely alternative to plain Butternut Soup.  


1 small onion, chopped
1 medium butternut, peeled, seeded & diced
600ml vegetable stock
Nutmeg to taste
Salt & freshly ground black pepper
1 can whole kernel sweet corn
15ml freshly chopped parsley

  • Place the onion and butternut in a saucepan, add the stock and season with nutmeg, salt & pepper.
  • Bring to the boil, cover, reduce heat and simmer for about 15 minutes or until the vegetables are soft.
  • Add the sweet corn and simmer for 5 to 10 minutes.
  • Mash the butternut with a fork or potato masher.
  • Add the parsley and serve hot with fresh bread.
Serves 3 - 4


Tired of the same old Margaritas, then try this awesome Free Frozen Peach Margarita… The peach flavours are subtle and sweet and create a lovely refreshing fruity cocktail. 


1 ½ shots tequila
¼ shot Triple Sec
¼ shot Peach Schnapps
¼ shot Lime Juice
1 fresh peach, skinned & pitted or equivalent canned peaches
1 cup ice

  • Pour all the ingredients into a blender and blend on high until smooth.
  • Pour the cocktail into a chilled margarita glass and garnish with a peach slice.
Makes 1 Cocktail


This free Bacon Broccoli & Feta Soup Recipe is to die for… Delightfully creamy and cheesy what more could you ask for!


30ml oil
1 onion, finely chopped
400g broccoli, cut into florets
1 litre ready made white sauce
200g feta cheese, crumbled
250g streaky bacon, chopped

  • In a saucepan heat the oil and sauté the onion until transparent.
  • Add the broccoli and cook for a minute.
  • Add the white sauce and simmer over a low heat until the broccoli soft.
  • Add 150g feta and blend with a handheld blender until smooth.
  • In a large frying pan cook the bacon until crispy.
  • Stir the bacon into the soup, reserve some for garnishing.
  • Garnish with the remaining crumbled feta and bacon.
White Sauce:
  • In a saucepan melt 90g butter and add 90g flour.
  • Stir over the heat for a minute.
  • Remove from the heat and gradually whisk in one litre of milk.
  • Return to the heat and stir until thickened.
  • Season to taste.
Serves 4