BROCCOLI & CHEDDAR SOUP

This free amazing cheesy Broccoli & Cheddar Soup Recipe is a great way to get the kids to eat vegetables! Broccoli is packed with dozens of nutrients, vitamins & fibre!

Ingredients


2 leeks, chopped
2 cloves garlic, peeled & chopped
a little oil for frying
4 cups broccoli florets
2 cups chicken stock
1 cup low fat milk
375ml cheddar cheese, grated

Method

• Fry the leeks and garlic in oil until soft.
• Add the broccoli, stock and milk
• Bring to the boil, cover and simmer for about 5 minutes or until broccoli is tender.  
• Add the grated cheese and mix well.
• Using a stick blender blitz until smooth.
• Garnish with a few broccoli florets and serve with fresh breads.

Variation:


Substitute the broccoli for cauliflower for a yummy cauliflower & cheddar soup.


Serves 4

MUSSEL & POTATO CHOWDER

This free Mussel & Potato Chowder Recipe is so quick & easy to make… The Mussels add the most incredible flavour to this chowder! A lovely starter to serve when entertaining.
   

Ingredients


1 olive oil, for frying
1 onion, finely chopped
2 leeks, finely sliced
2 cloves garlic, crushed
5 medium potatoes, peeled & cubed
125ml dry white wine
4 cups chicken stock
125ml cream or full cream milk
1 pinch salt and freshly ground black pepper
1 half lemon, juiced & peel grated
300g frozen mussels, defrosted
1 tsp cornflour, (Maizena), mixed with a little cold water
2 Tbsp parsley, freshly chopped


Method

• Heat a little oil in a saucepan, sauté the onion and leeks until soft. 
• Add garlic and fry for about a minute.
• Add the potatoes, white wine, chicken stock and cream or milk.
• Season and simmer for about 20-25 minutes, or until potatoes begin to break up and soup thickens slightly.
• Add lemon juice, grated lemon peel, mussels, cornflour and parsley and simmer for a further 3-4 minutes.
• Serve with fresh bread.

Serves 4

SHRIMP & AVOCADO SALAD

Entertaining guest and looking for something different to serve as a starter? This delicious free Shrimp & Avocado Salad will make a perfect light starter!

Ingredients


400g jumbo shrimps (cooked)
200ml mayonnaise
30ml tomato sauce
60ml spring onions, finely sliced
5ml lemon pepper
60ml celery, finely chopped
15ml dill, finely chopped
320g farfalle or spiral pasta (cooked)
1 avocado, peeled & sliced
30ml lemon juice
1 packet rocket
4 eggs boiled and quartered


Method

• Mix the shrimps, tomato sauce, mayonnaise, spring onions, lemon pepper, celery and dill together.
• Add the pasta and mix well.
• Pour the lemon juice over avocado.
• Place the rocket at the bottom of 4 small starter plates, followed by the shrimp and pasta mixture.
• Place the eggs on top of the salad and serve.

Serves 4

CREAMY BLUE CHEESE & POTATO SOUP

If you love blue cheese then this free Creamy Blue Cheese & Potato Soup Recipe is for you! Very quick and easy to make!

Ingredients


1 Tblsp butter
2 medium leeks, washed and sliced
6 medium potatoes, peeled and diced
4 cups chicken or vegetable stock
1 pinch salt
1 pinch white pepper
125ml cream
80ml blue cheese, crumbled
fresh parsley to garnish


Method

• In a heavy-based pot melt the butter and saute the leeks over a medium heat until soft but not brown.
• Add potatoes stock and season.
• Bring to the boil, reduce heat, cover and simmer until potatoes are cooked through.
• Remove from the heat and immediately stir in cream and blue cheese.
• Pour into a blender and blitz until smooth
• Garnish with freshly chopped parsley or a little extra crumbled blue cheese and serve with fresh crusty bread.

Serves 4

VICHYSSOISE

Vichyssoise is a creamy potato and leek soup… This free Vichyssoise Recipe is divine! Can be served lukewarm or cold.

Ingredients


90g butter
250g potatoes, peeled and thinly sliced
5 leeks, sliced
500ml water
250ml milk
75ml cream
salt & white pepper to taste
fresh parsley or chives to garnish


Method

• In a large saucepan melt the butter and gently stir-fry the potatoes and leeks for about 10 minutes, do not brown.
• Add the water and milk and bring to the boil. 
• Lower the heat and simmer for about 20 minutes or until the vegetables are soft. 
• Remove from the heat and cool until lukewarm. 
• Blend with a handheld blender or in a food processor until smooth. 
• Add the cream and season with salt and pepper. 
• Serve lukewarm or cold. 

Serves 6

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

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

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

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

BACON BROCCOLI & FETA SOUP

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


Ingredients


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


Method

• 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

CREAM OF CAULIFLOWER & BLUE CHEESE SOUP

Chase away the winter blues with this amazing free Cream of Cauliflower & Blue Cheese Soup Recipe.

Ingredients


50ml butter
2 leeks, washed, trimmed & chopped
400g cauliflower florets
500ml vegetable stock
250ml milk
50ml cream
100g blue cheese
salt & freshly ground black pepper to taste
extra blue cheese to garnish


Method

• Melt the butter in a saucepan and sauté the leeks lightly.
• Add the cauliflower and stock and simmer for about 15 minutes, until the cauliflower is tender.
• Add the milk and cream and heat through.
• Add the blue cheese and puree until smooth.
• Season to taste and garnish with crumbled blue cheese and serve.

Serves 4

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

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

CREAMY TOMATO & RED PEPPER SOUP

This free Creamy Tomato & Red Pepper Soup is divine! The Red Pepper adds an amazing flavour to this Soup. Use plain yoghurt as the healthy alternative to cream.

Ingredients


20g butter
1 onion, chopped
1 tsp crushed garlic
2 red peppers, seeded & chopped
2 cans chopped tomatoes (410g each) 
20ml soft brown sugar
salt and freshly ground black pepper
a pinch of paprika or cayenne pepper
150ml cream or plain yoghurt
fresh chives, chopped to garnish


Method

• In a large saucepan, heat the butter and fry the onion, garlic and peppers for a few minutes. 
• Add the canned tomatoes.
• Season with sugar, salt, pepper and paprika or cayenne pepper.
• Bring the mixture to the boil, reduce the heat and simmer for 10 minutes.
• Stir in the cream or yoghurt and heat through.
• Blitz the soup if you prefer smooth soup.
• Ladle the soup into bowls and garnish with chopped chives.
• Serve with fresh bread.

Serves 4

FRENCH ONION SOUP

This free French Onion Soup Recipe is so easy to make and very tasty! Great to serve as a starter or as a main meal in winter.

Ingredients


60g butter
1kg onions, peeled & finely sliced
2ml dried thyme
1,25l beef stock
salt & pepper to season
1 French loaf
150g grated Gruyere or mature cheddar cheese.


Method

• In a large saucepan heat the butter, add the onions and thyme and cook over a low heat for about 15 to 20 minutes until onions have browned.
• Add the beef stock and simmer for about 15 minutes and season.
• Cut a French loaf into thick slices and toast on both sides under the grill
• Spoon the onion soup into individual soup bowls and float the toasted slices on the soup.
• Cover the toast with grated cheese and drizzle with melted butter.
• Place under the grill until the cheese is bubbling and then serve.

Serves 4

CHICKEN & CORN FRITTERS

This free Chicken & Corn Fritter Recipe is great for when you have limited time and need to whip up something quick and easy… These fritters are scrumptious!

Ingredients


2 cups cooked chicken, shredded
1 cup, corn kernels
2 eggs
¾ cup self-raising flour
½ cup fresh parsley, chopped
1 bunch chives, chopped
Salt & pepper to taste
Oil for frying


Method

• In a large mixing bowl combine all ingredients together, (except the oil).
• Mix well with a wooden spoon.
• Heat a little oil in a large frying pan or electric frying pan.
• Drop heaped tablespoons of the mixture into the pan and cook on each side until golden brown.
• Serve with a green salad or as a side dish at a braai.

PEA & MINT SOUP

This delicious free Pea & Mint Soup Recipe is great for any weather as it can be served hot or cold.

Ingredients


15ml olive oil
1 garlic clove, finely chopped
1 onion, finely chopped
2 celery stalks, sliced
200ml vegetable stock
400g peas
Salt & black pepper to season
1 handful of mint leaves, a few to garnish
cream to garnish


Method

• In a saucepan heat the oil and sauté the garlic, onion and celery until soft and fragrant.
• Add the vegetable stock and bring to the boil.
• Add the peas, salt & pepper to taste, reduce heat and simmer for about 5 minutes.
• Stir in the mint leaves and using a blender, blend the soup until smooth.
• Serve into bowls and garnish with a dash of cream and fresh mint leaves.
• Serve either hot or cold with fresh breads.

Serves 2

SPICY MALAY LENTIL SOUP

This free Malay Lentil Soup recipe is deliciously creamy and full of flavour… the coconut cream and spices gives this soup an extra special flavour.

Ingredients

2l chicken stock

500g lentils

3 Tblsp olive oil

1 Tblsp crushed garlic

1 onion, chopped

1 Tblsp ground cumin

½ tsp cayenne pepper

1 red chilli, finely chopped

1 tin coconut cream

½ cup coriander, chopped

¾ cup fresh lemon juice

Method

• In a large saucepan bring the chicken stock and lentils to boil over a high heat.
• Reduce heat, cover and simmer for about 20 minutes.
• Meanwhile, heat the oil in a pot, add the garlic and onions and fry gently until the onion has softened.
• Add the cumin, cayenne pepper and chilli and cook for a minute.
• Add the lentil mixture to the onions and simmer until the lentils are tender (about 10 minutes).
• Add the coconut cream and simmer for another 10 minutes.
• Puree the soup until smooth in a blender.
• Stir in the chopped coriander and lemon juice before serving.

Serves 4 - 6