BEEF TERIYAKI

This free Beef Teriyaki Recipe is a delicious & healthy dish for the whole family, packed with lean beef & Vegetables. Teriyaki is a Japanese dish made with noodles, meat and vegetables, which are cooked in a Teriyaki sauce. Feel free to add vegetables of your choice.

Ingredients


250g rice noodles or white rice
500g free range beef, sliced into strips
1 Tblsp sesame oil
1 onion, finely sliced
1 ½ cups broccoli florets
1 red pepper finely sliced
1 cup button mushrooms, quartered
2 cloves garlic, chopped
2 Tblsp soya sauce
2 Tblsp teriyaki sauce
2 Tblsp fish sauce
1 pinch of salt and milled pepper


Method

• Place the noodles in a bowl, cover with boiling water and soak the noodles for 5 minutes and then drain.
• Sear the beef in the sesame oil, add the vegetables and garlic and fry until just tender about 5 to 8 minutes (add the mushrooms last they cook quickly).
• Add the soy, teriyaki, fish sauces and noodles or rice and fry for a few more minutes until heated through and combined.
• Serve immediately.

Serves 4

TUNA RICE SALAD

Looking for something quick, easy & healthy to make… Try this amazing Tuna Rice Salad Recipe!


Ingredients


180g rice
15ml savoury rice seasoning
340g tuna
150ml light yoghurt & herb salad dressing
50ml tangy mayonnaise
15ml chopped dill, finely
¼ red pepper, cubed
¼ yellow pepper, cubed
2 Tblsp fresh coriander, chopped
1 handfull fresh rocket for garnish
5ml lemon pepper


Method

• Cook the rice and stir in the savoury rice seasoning.
• Mix all the remaining ingredients together and add to the cooked rice, mix well and serve.

Serves 4

TUNA & BEAN SALAD

This awesome free Tuna & Bean Salad Recipe is a lovely side dish to serve at a braai or BBQ… Very quick and easy to make! Full of fibre, super healthy and great for weight loss!

Ingredients


2 x cans (175g each) tuna in brine 
1 can (410 g) butter bean or red kidney beans 
1 can (410 g) chickpeas 
60ml fresh herbs 
20 ml olive oil 
Salt and freshly ground black pepper 
1 red or green pepper, diced 
1 small onion, diced
2 stalks celery, finely sliced
handful of fresh parsley to garnish 
125ml hummus


Method

• Drain the tuna, butter beans or kidney beans and chickpeas.
• Rinse the beans and chickpeas under cold water.
• Mix the tuna, beans and chickpeas together in a salad bowl.
• Stir in the fresh herbs, oil, salt and pepper.
• Add the red or green pepper, onion and celery to the tuna mixture.
• Season to taste, garnish with parsley and serve with hummus and fresh bread or as a side dish.

Serves 4

APPLE & CINNAMON MUFFINS

This delicious free Apple & Cinnamon Muffin Recipe is great when you need to whip up something quickly… The bran flakes make these muffins high in fibre… Lovely to serve with tea!

Ingredients


Muffins:
1 ½ cups bran flakes
1 ½ cups self-raising flour
1 cup brown sugar
1 cup apple, grated
375ml milk
125ml avocado oil
2 extra large eggs
1 Tblsp vanilla essence
1 tsp cinnamon


Topping:
125ml brown sugar

Method

• Preheat the oven to 190°C.
• Line 2 muffin pans with paper cases.
• Mix all the muffin ingredients together, be careful not to over mix.
• Spoon the muffin mixture into the paper cases in the muffin tins.
• Sprinkle a little sugar over the muffins and bake for 20-30 minutes or the muffins have risen and cooked through.

Makes 24

QUICK THREE-BEAN SALAD

This free Three-Bean Salad Recipe is rich in fibre and is so quick and easy to make! An awesome side dish to serve at a South African braai!

Ingredients


300g green beans, tailed
1 (410g) can baked beans
1 (410g) can kidney beans, drained and rinsed
60ml chives, chopped or spring onions
2 Tblsp mayonnaise or plain yoghurt for the healthier option
1 pinch salt and freshly ground black pepper
3 Tblsp white balsamic vinegar


Method

• Blanch green beans in boiling water until just cooked but still crunchy and rinse in iced water.
• Mix the baked beans, kidney beans, chives, mayonnaise and balsamic vinegar together.
• Season and toss through the green beans. 

Serves 6

APPLE & MINT RAITA

Raita is a Pakistani/Indian condiment made with yoghurt, seasoned with herbs and spices, you may also add some grated/minced vegetables such as cucumber, onions, and carrots. This free Apple & Mint Raita Recipe is lovely to serve as a side dish with hot curries or as a dip with party snacks. Raita is served chilled and helps to cool the palate when eating spicy dishes. 

Ingredients


2 large Granny Smith apples, peeled and cored
250ml mint leaves, stems removed and washed
pinch of salt
1 clove garlic, peeled
small pinch of green masala 
45ml lemon freshly squeezed lemon juice 
60ml (¼ c) plain yoghurt


Method

• Put all the ingredients except the yoghurt in a food processor and blend.
• Stir in the yoghurt, garnish with mint leaves and serve with hot curries, kebabs or party snacks.

Makes 1 cup

QUICK TUNA & ASPARAGUS SOUP

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

Ingredients


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


Method

• 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

SPICY PUMPKIN 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!

Ingredients


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


Method

• 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

CHUNKY VEGETABLE & BEAN SOUP

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.

Ingredients


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)


Method

• 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

LENTIL & CHICKPEA SALAD

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.

Ingredients


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.


Method

• 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

CARROT & PECAN NUT MUFFINS

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

Ingredients

2 eggs

250ml sugar

150ml oil

250ml plain yoghurt

250ml grated carrots

250ml pecan nuts, roughly chopped

600ml rice flour, sifted

Method

• 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

BUTTERNUT & SWEETCORN SOUP

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.  

Ingredients


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


Method

• 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

SEAFOOD JAMBALAYA

This free Seafood Jambalaya Recipe is amazingly tasty! Jambalaya is a spicy cajun rice dish with seafood, sausage, chicken and vegetables. I have only used seafood and a red pepper in this recipe but feel free to add some chicken, spicy sausages and a variety of vegetables.

Ingredients


30ml oil
15ml crushed garlic
1 onion, chopped
1 red pepper, chopped
5ml cajun spice
2ml ground turmeric
5ml dried origanum
250ml uncooked rice
750ml chicken stock
15ml tomato paste
450g seafood mix, defrosted
30ml fresh parsley, chopped


Method

• In a large frying pan heat the oil and fry the garlic, onion and pepper for 2 to 3 minutes.
• Add all the spices and cook for a further 3 minutes.
• Add the rice and stir quickly so the spice mixture coats the rice.
• Add the chicken stock and bring to the boil.
• Add the tomato paste and simmer gently until the liquid is absorbed and the rice is tender.
• Add the seafood mix and parsley, cover and cook for a further 5 minutes.
• Season to taste and serve hot.

Serves 4

HEALTHY SEED & BRAN RUSKS

This free recipe makes the most amazing Healthy Seed & Bran Rusks…This recipe is full of bran flakes, digestive bran, seeds and raisins which make the rusks high in fibre.

Ingredients


500g butter
350ml brown sugar
2 large eggs, lightly beaten
500ml buttermilk
1kg self-raising flour
10ml baking powder
200g all bran flakes
500ml digestive bran
150ml raisins
100ml sunflower seeds
30ml sesame seeds
30ml linseeds


Method

• In a saucepan melt the butter and sugar together, set aside to cool.
• Add the eggs and buttermilk to the butter mixture.
• Sift the flour, baking powder and salt together.
• Add the bran flakes, digestive bran, raisins and seeds to the dry ingredients and stir in the egg mixture.
• Shape the dough into balls and place next to each other in a greased baking tray.
• Bake in a preheated oven at 170°C for 45 to 50 minutes.
• Turn out onto a wire cooling rack, cool slightly and break into rusks.
• Place the rusks onto wire racks and stand them on baking trays.
• Reduce the oven temperature to very low and return the rusks to the oven and allow them to dry out for 8 to 10 hours.
• Store the rusks in airtight containers.

Makes about 40

CHEESE & SPINACH BARLEY BAKE

This free Cheese & Spinach Barley Bake Recipe is delicious… The whole family will love this dish. Substitute the spinach for mixed vegetables for those of you that don’t like spinach.

Ingredients


30ml olive oil
1 tsp crushed garlic
1 onion, sliced
300g baby spinach leaves
100g barley, cooked
30ml freshly chopped mixed herbs
200g mature cheddar, grated
250ml sour cream or ready-made cheese sauce


Method

• In a large frying pan, heat the oil and sauté the garlic and onion.
• Add the spinach leaves and stir-fry for a few minutes.
• Add the cooked barley, herbs and half the cheese and stir well.
• Place the mixture into a greased baking dish and top with the sour cream or cheese sauce.
• Sprinkle the remaining cheese over the top and bake in a preheated oven at 200°C for about 15 minutes and golden brown.

Variation: Add a tin of tuna to the vegetable mixture for a cheese tuna & barley bake.


Serves 4

CHILI CON CARNE

Tantalize your taste buds and try this free nice & spicy Chili Con Carne Recipe… Chili Con Carne is a hot dish made with minced meat or ground beef, red kidney beans and vegetables… Serve with any starch of your choice.

Ingredients

2 onions, finely chopped

1 clove garlic, finely chopped

2 carrots, peeled & finely chopped

2 celery sticks, peeled & finely chopped

1 red pepper, seeded & diced

A little olive oil for frying

2 tsp chilli powder

1 heaped tsp ground cumin

1 heaped tsp cinnamon

Salt & freshly ground black pepper

450g lean beef mice

1 red chilli, deseeded and finely chopped

1 can (400g) chopped tomatoes

80g tomato paste

140ml water

1 can (400g) red kidney beans

Basmati rice to serve

Fresh coriander to garnish

Method

• Fry the onions and garlic in a large saucepan with little oil until softened.
• Add the chilli powder, cumin, cinnamon and season to taste.
• Add the mince meat and cook until lightly browned.
• Add the carrots, celery, red pepper, canned tomatoes, tomato paste, chilli and the water.
• Season to taste if needed.
• Bring to the boil, cover with greaseproof paper and a lid.
• Either lower the heat down to a simmer and cook for 90 minutes or place the pan in the oven at 150°C for 90 minutes.
• Add the red kidney beans 30 minutes before the end of cooking time.
• Garnish with fresh coriander leaves and serve with Basmati rice or couscous or over a baked potato and a small bowl of plain yoghurt or cream cheese, guacamole and lime wedges.

Serves 6 - 8

QUICK CHICKEN & CORN SOUP

Looking for something quick and nutritious to make… Try this delicious free Quick Chicken & Corn Soup Recipe.

Ingredients


3 – 4 cooked chicken breasts
3 cups chicken stock
1 can creamed sweet corn
1 can sweet corn kernels
1 tsp soy sauce
2 spring onions, finely sliced


Method

• Remove the skin and shred the chicken breasts.
• In a medium pan heat 3 cups of chicken stock, add the chicken, both cans of corn and soy sauce.
• Mix well and bring to the boil, reduce heat and gently simmer for about 5 minutes.
• Stir in the spring onions and season to taste.

Serves 4

TANDOORI CHICKEN LIVERS

This free Tandoori Chicken Livers recipe is divine…Bursting with flavours that will make your mouth water… Nice & spicy!


Ingredients


Chicken Livers:
30ml oil
1 onion, chopped
The zest and juice of 1 lemon
1 chilli, chopped (optional)
15ml fresh coriander, chopped
Salt to taste
500g chicken livers


Tandoori Sauce:
250ml plain yoghurt
1 tsp crushed garlic
30ml lemon juice
50g tomato paste
125ml hot water
1 heaped tsp freshly grated ginger
30ml turmeric
15ml garam masala or mild curry powder
A little sugar


Method

• Mix half the oil with the onion, lemon zest, lemon juice, chilli, coriander and salt. Pour this mixture over the chicken livers and set aside.
• Mix all the tandoori sauce ingredients together.
• Heat the remaining oil and fry the livers until brown on the outside but still pink inside.
• Pour the sauce over the livers and heat for about 8 minutes until the livers are well done.
• Serve with rice or naan bread and cumin yoghurt.

Cumin Yoghurt

• Mix a pinch of cumin with 125ml plain yoghurt.

Serves 4

CARROT SOUP

This free Carrot Soup Recipe is so tasty, nutritious & healthy…Very quick & easy to make & will warm you up on a cold winters night! 


Ingredients


30ml oil
1 onion, chopped
1 tsp crushed garlic
3ml ground cumin
500g carrots, scraped and thickly sliced
1 large potato, peeled and cubed
1l vegetable stock
1 can (410g) white kidney beans, drained
Salt and freshly ground black pepper to taste
Plain yoghurt for serving
Fresh chopped parsley to garnish


Method

• Heat the oil in a large saucepan and sauté the onion until soft.
• Add the garlic, cumin, carrots, potato pieces and sauté until glossy.
• Add the stock and bring to the boil, reduce heat and simmer gently until the vegetables are tender.
• Add the beans and heat through.
• Cool slightly and blitz with a handheld blender until smooth.
• Ladle into soup bowls and garnish with a swirl of plain yoghurt and parsley.

Serves 4

CREAMY BROCCOLI SOUP

This free Creamy Broccoli Soup Recipe is delicious… Can be enjoyed hot or cold… For those of you who prefer the healthier option you may substitute the cream for plain yoghurt.

Ingredients

60g butter

1 broccoli head, broken into florets

2 onions, diced

1 tsp crushed garlic

45ml flour

1l chicken stock

250ml milk

nutmeg to taste

freshly ground black pepper

250ml cream

50ml cream, lightly whipped to garnish (optional)

Method

• Melt the butter in a large saucepan, add the broccoli, garlic and onions, sauté over a low heat for about 10 minutes.
• Stir in the flour and cook for a minute.
• Add the chicken stock, milk, nutmeg and pepper, stir well and bring to the boil.
• Simmer for about 20 minutes until the vegetables are tender.
• Blitz the soup with a handheld blender.
• Add the cream and heat through.
• Ladle the soup into soup bowls and garnish with cream or a small piece of broccoli.
• Can be served hot or cold.
• Serve with fresh French bread.

Serves 6