THREE FRUIT MARMALADE

Make your very own Three Fruit Marmalade with this free step-by-step recipe! Marmalade is a fruit preserve made from the juice and peel of citrus fruits, boiled with sugar and water… Lovely on toast or fresh bread!

Ingredients


4 lemons (500g)
2 grapefruits (500g)
3 sweet oranges (500g)
1 muslin cloth
3 litres water
8 cups sugar


Method

• Wash the fruit thoroughly. 
• Using a potato peeler, thinly peel the outer rind of your citrus fruits and place in the bowl of a food processor with a stainless-steel blade.
• Work over the processor to catch juices, peel white pith from fruit and place pith on top of a muslin cloth and set aside.
• Halve the fruits and remove pips.
• Place the pips with pith in muslin cloth. Tie the pith and pips inside the muslin cloth.
• Roughly chop the fruit’s flesh and rind in the food processor.
• Place the chopped fruit, water and muslin ‘bag’ into a large, shallow preserving pan or a large, wide saucepan with a solid base.
• Simmer for about 1 hour or until peel is tender.
• Remove muslin ‘bag’ and place between 2 plates and squeeze juices into marmalade. Discard the bag.
• Add the sugar and stir until dissolved.
• Bring mixture to the boil and boil rapidly for about 1 hour without a lid, stirring regularly until setting point is reached (see below).
• Remove from heat and allow to stand for a few minutes.
• Ladle into sterilised jars and seal.
• Turn bottles upside down to sterilise lids.

How to test setting point:

• Place a side plate in the freezer.
• Spoon a little of the syrup onto the chilled side plate and leave to cool.
• If the syrup forms a skin that wrinkles when pushed with your finger the marmalade is ready.
• Boil the syrup again if the marmalade isn’t set yet and test again.

Variation: 


This recipe makes a slightly bitter marmalade, if you prefer something a little sweeter then replace one of the grapefruits with two oranges.


Makes about 7 x 400ml jars

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

SPINACH ROSTI

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.

Ingredients


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


Method

• 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

FRENCH TOAST WITH CRISPY BACON

This free french toast with crispy bacon recipe is so quick & easy to make & very delicious. The whole family will love this french toast for breakfast!

Ingredients

250g bacon
6 eggs, whisked

dash of milk
salt and freshly ground black pepper
oil for frying
6 thick slices white bread

syrup (optional)

Method

• Fry the bacon in a frying pan until crispy, remove from the pan and set aside.
• Use the same pan for the eggs.
• Whisk the eggs in a mixing bowl with a dash of milk and season with salt and freshly ground black pepper.
• Heat a little oil in the pan.
• Dip a slice of bread in the whisked eggs.
• Fry the bread on both sides until done and golden.
• Serve immediately with the bacon, a blob of butter on the french toast and a little syrup (optional)

Tip: You can also serve with a little grated cheese and fried cherry tomatoes.

Serves 2-4

BLUEBERRY PANCAKES WITH MAPLE SYRUP BUTTER

Ingredients

1 ½ cups self-raising flour

1/3 cup sugar

2 tsp grated lemon rind

2 large eggs

60g butter, melted

1 tin (410g) blueberries, drained or 250g fresh if available.

1 ½ cups buttermilk

Maple syrup butter

125g butter, melted

2 Tblsp icing sugar

2 tsp grated lemon rind

4 Tblsp maple syrup

Method

• Place flour, sugar and lemon rind into a bowl and mix to combine.
• Place eggs, buttermilk and butter in a bowl and mix well.
• Pour egg mixture into dry ingredients and whisk until smooth.
• Fold in the blueberries.
• Heat a lightly oiled frying pan.
• Pour a few spoonfuls of batter into the frying pan at a time.
• Turn when bubbles start to form.
• Pancakes are cooked when both sides are golden.
• Whisk together the butter, icing sugar, lemon rind and maple syrup together.
• To serve place a spoonful of maple syrup butter on top of a stack of warm pancakes.

CORN MUFFINS

Ingredients

150g flour

7ml baking powder

2ml bicarbonate of soda

2ml salt

60g butter, melted

30ml parmesan cheese

35ml sugar

150g maize meal

1 egg lightly beaten

165ml maas or buttermilk

½ cup sweet corn kernels

30ml chopped parsley or rosemary

Method

• Mix flour, baking powder, bicarbonate of soda, salt, sugar and maize.
• Mix egg and buttermilk together well and add to the dry ingredients.
• Stir in the sweet corn, butter and parsley.
• Drop spoonfuls into greased muffin pans.
• Sprinkle with parmesan cheese.
• Bake for 12 minutes at 200°C.

BLUEBERRY SMOOTHIE

Ingredients

2 cups fresh or slightly thawed frozen blueberries
1 cup low fat vanilla or plain yoghurt
150ml low fat milk
300ml pineapple juice
45ml honey
15 ice cubes

Method

• Blend all the ingredients in a blender on high speed until smooth (except ice cubes).
• With the blender running, add 2 to 3 ice cubes at a time until all the ice cubes have been added. Blend until smooth.
• Serve immediately.

Serves 4

TROPICAL FRUIT SMOOTHIE

Ingredients

1 ripe mango, peeled & chopped
1 small banana, peeled & halved
150 – 200ml low-fat plain or vanilla yoghurt
½ cup orange juice
1 - 2 tsp honey
½ cup ice cubes

Method

• In a blender puree the mango, banana, yoghurt, orange juice and honey.
• Add the ice cubes one at a time until mixture is smooth and thick.

Serves 2

MANGO STRAWBERRY SMOOTHIE

Ingredients

1 ripe mango, peeled and diced
2 cups strawberries, halved
1 bananas, peeled and sliced
1 cup pineapple juice, divided
½ cup plain or vanilla yoghurt (optional)
1 cups ice cubes

Method

• In a blender puree the mango, strawberries, banana and ½ a cup of pineapple juice.
• Pour mixture into a container with a tight fitting lid and freeze for 5 hours.
• Let puree stand at room temperature for 10 minutes or until slightly softened.
• Crush ice in a blender, add the fruit puree, the remaining pineapple juice and yoghurt.
• Blend on medium until smooth.
• Serve in a tall chilled glass and decorate with a slice of strawberry and or mango.

Serves 4

BANANA & PEAR SMOOTHIE

Ingredients

1 ripe pear, peeled, cored and cut into chunks
3 strawberries
½ cup seedless grapes
1 small banana
2 tsp honey
½ cup plain or vanilla yoghurt
¼ cup cranberry juice
5 ice cubes

Method

• In a blender puree the pear, grapes, banana, strawberries and honey.
• Add the cranberry juice and yoghurt and puree until blended.
• Add ice cubes one at a time until thick and smooth.

Serves 1

BANANA RASPBERRY YOGHURT SMOOTHIE

Ingredients

1/2 cup fat free vanilla yoghurt
1 1/2 cups soymilk
1 cup frozen or fresh raspberries
1 medium banana
a handful of ice cubes

Method

• Place ingredients in a blender.
• Blend on high speed about 30 seconds or until smooth.

Serves 2

MIXED BERRY BREAKFAST SMOOTHIE

Loose weight drinking this delicious loaded with vitamins healthy breakfast or anytime smoothie.

Ingredients

1/2 cup blueberries
1/2 cup strawberries
1/2 cup blackberries
1/2 cup cranberries
1 pear, cored
1 cup low-fat vanilla or plain yoghurt
1/2 cup cranberry juice
2 cups ice

Method

• Blend all ingredients together for 30 – 45 seconds.

Serves 2

MELON SMOOTHIE

A great way to kickstart your metabolism, boosts weight loss and  full of vitamins:)

Ingredients

1 cup honeydew melon chunks
1 medium orange
1/2 cup fresh pineapple chunks
1/2 cup low-fat plain or vanilla yoghurt
1 cup ice cubes

Method

• Start blending at a low speed and increase slowly to high.
• Blend all ingredients for 45 seconds.

Serves 2

CHEESE & BACON MUFFINS

Ingredients

375ml self raising flour

250ml grated cheddar cheese

375ml evaporated milk

Dash of cayenne pepper

125ml grated cheese extra

2 rashers of bacon, crisply fried and chopped.

Method

• Combine all ingredients (except extra cheese) together.
• Spoon into greased muffin pans and sprinkle with extra cheese.
• Bake at 180°C for about 15 minutes.
• Cool on a wire rack.

30 DAY BRAN & FRUIT MUFFINS

Ingredients

125ml oil

1 ½ cups brown sugar

1 cup nutty wheat

1 ½ cups cake flour

2 cups bran

250g chopped dates

2 eggs

1 cup milk

1 tsp salt

1 tsp vanilla essence

2 tsp bicarbonate of soda

250g raisins or mixed fruit

Method

• Mix dry ingredients together.
• Mix eggs, oil, milk, vanilla essence and add to dry ingredients.
• Add fruit and mix well.
• Place in an airtight container and refrigerate.
• Bake at 180°C for about 15 – 20 minutes.
• This mixture can be kept in the fridge for 30 days.

Muffins can also be cooked in the microwave on medium high for 3-4 minutes, 6 muffins at a time.

CARROT MUFFINS

Ingredients

Muffin:
160ml brown sugar
125ml oil
5ml vanilla essence
3 extra-large eggs
375ml cake flour
15ml baking powder
pinch of salt
2ml ground cinnamon
500ml finely grated carrots
250ml finely grated apple
125ml seedless raisins
250ml chopped nuts
finely grated rind of half a lemon
15ml lemon juice

Icing:
200g cream cheese
45ml icing sugar
5ml vanilla essence
5ml finely grated lemon zest

Method

• Preheat the oven to 180°C.
• Place paper cupcake cases in the muffin hollows.
• Cream sugar and oil together.
• Beat in the vanilla essence and eggs.
• Sift over the cake flour, baking powder, salt and spices and fold in.
• Add the rest of the ingredients and mix.
• Fill the paper cups 3 quarters of the way with batter.
• Bake for 30-40 minutes or until a testing skewer inserted into the center comes out clean.
• Allow to cool completely before icing on a wire rack.

Icing

• Cream the cream cheese and icing sugar together.
• Mix in vanilla essence and lemon zest.
• Ice the muffins and decorate with chopped nuts.

Makes 12 muffins.

SCONES

Ingredients

2 cups flour
4 tsp baking powder
½ tsp salt
1 – 2 tblsp sugar (optional)
2/5 cup oil
1 egg
½ cup milk

Method

• Put oil in a cup, then add egg to the cup, then top up the cup with milk.
• Make a well in bowl with the flour, pour oil mix in the well.
• Mix to soft dough with a knife.
• Drop spoonfuls into tray or into muffin tins.
• Bake at 250 ºC for 10 – 12 mins

Makes 12 large scones

CRUMPETS

Ingredients

2 eggs
¾ cup sugar
1 ½ tblsp melted margarine
1 ½ cups milk (or more)
2 cups flour
½ tsp salt
4 tsp baking powder


Method

• Beat all together in jug adding milk slowly.
• Cook until bubbles appear then turn.

Makes 25 – 30 crumpets

BRAN MUFFINS

Ingredients

1 cup flour

1 tsp bicarbonate of soda

1 t sp salt

2 cups bran

1 cup milk

½ cup golden syrup

1 egg

Method

• Sift the flour, bicarb and salt together and then add the bran.
• Beat the egg well and combine with milk and syrup, add to dry ingredients.
• Mix quickly, but not excessively.
• Bake in greased muffin pans at 190 ºC for 15 - 20 minutes or in microwave for 4-5 mins.

Variation: Add a grated apple and half a cup of seedless raisins to your mixture for fruity muffins.

PANCAKE BATTER

Ingredients

 

500g flour

500ml milk

750ml water

3 extra large eggs

5ml salt

50ml oil

Method

• Beat eggs, milk, water and oil together.
• Gradually add flour and salt while mixing.
• If mixture thickens too much before making pancakes you can always add a little more milk.