POTATO CHEESE & SPRING ONION CAKES

This free Potato Cheese & Spring Onion Cakes Recipe is so quick and easy to make! These are great to serve as finger foods when entertaining guests! Feel free to add some bacon to give the potato cakes an extra special flavour.
        

Ingredients


1 bunch spring onions, sliced
6 medium sized potatoes, cooked and peeled
125ml mature cheddar cheese, grated
2 tbsp dijon mustard
125ml flour, for dusting
a little oil, for frying
salt and freshly ground black pepper to taste
1 tomato sauce, for serving


Method

• Roughly mash the spring onions, potatoes, cheese and mustard together and season.
• Shape mixture into fat sausage shapes and dust patties in flour.
• In a frying pan heat 1 – 2cm of oil and fry the cakes, turning occasionally, until golden brown and cooked through.
• Drain the cakes on kitchen paper towel.
• Serve with tomato sauce.

Variation


Fry 100g of diced bacon until crispy and add to the mixture.


Serves 6

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

BUTTERNUT CURRY

Enjoy this lovely free Butternut Curry Recipe with a rich and creamy coconut flavour! Add any vegetables that you desire.

INGREDIENTS


Curry Paste:
1 tsp coriander seeds, toasted
1 tsp cumin, toasted
1 tsp fennel seeds, toasted
1 large onion
4 cloves garlic
8cm piece ginger
2 red chillies
3 lemongrass stalks roughly chopped
2 lime leaves or the zest of one lime
1/2 tsp turmeric


Curry:
3 Tblsp vegetable oil
400ml coconut milk
500ml vegetable stock
1 Tblsp concentrated tamarind paste
2 Tblsp brown sugar
1 medium butternut squash, peeled & diced
100g peas
100g green beans
3 Tblsp fish sauce
juice of 1 lime


To serve:
a handful of coriander, chopped
75g toasted cashew nuts
2 Tblsp pumpkin seeds
500g steamed Basmati rice


METHOD

• Lightly toast the coriander seeds, cumin, and fennel seeds in a dry frying pan until they become aromatic. 
• Using a mortar and pestle, crush the spices to a coarse powder.
• Place the onion, garlic, ginger, chillies, lemongrass, lime zest, toasted spices and turmeric in a food processor and blend until it has the consistancy of a thick, even paste.
• Using a large saucepan fry the curry paste in a little sunflower oil for about 10 minutes, or until it takes on a deep crimson colour.
• Add the coconut milk, vegetable stock, tamarind and sugar to the pan and simmer on a low heat for about 10 minutes or until the sauce thickens, then add the squash and cover for a further 10 minutes. Add the green beans and simmer for a further 5 minutes.
• Finally stir in the fish sauce and lime juice. 
• Garnish with coriander, toasted cashews and the pumpkin seeds and serve with steamed Basmati rice.

Serves 4

THREE CHEESE SCONES

This free Three-Cheese Scone Recipe is quick and easy to make and don’t forget the best part Ohh sooo cheesy with a hint of cayenne pepper! Lovely to serve with a nice cup of tea or coffee. Feel free to add some bacon and sweet corn for an even tastier scone.

Ingredients


1 cup cake flour, unsifted
10ml baking powder, sifted
3 tblsp butter, softened at room tempreature
50g mature cheddar cheese, grated
30g Parmesan cheese, grated
30g gruyere cheese, grated
125ml milk
2 eggs, slightly beaten the milk
5ml cayenne pepper, or a little more if you like it spicy
5ml salt
15ml chives, finely chopped


Method

• Preheat the oven to 180°C. Make sure the oven rack is high up in the oven.
• Place softened butter in a large mixing bowl, add the flour and mix together with your finger tips until mixture resembles bread crumbs.
• In a mixing bowl add eggs and milk and beat slightly.
• Place all three cheeses, baking powder, cayenne pepper, chopped chives and salt into flour mixture and stir to combine.
• Add milk and egg mixture and stir in well.
• Grease a muffin pan and drop spoonfuls of cheese dough into each muffin cup.
• Bake at 180°C for about 20 minutes or until golden and cooked through.

Makes 12

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

BUTTERNUT GNOCCHI

This scrumptious free Butternut Gnocchi is so easy to make and awesome to serve when entertaining guests. Gnocchi are small dumplings made from potato, semolina, or flour and egg, usually served with a sauce.

Ingredients


Gnocchi:
700g butternut, peeled and diced
olive oil for drizzling
1 medium potato
1 large egg, beaten
1 cup organic flour


Sauce:
125ml butter
1 bunch sage leaves
1 grated pecorina cheese to sprinkle
3ml nutmeg, for serving


Method 


Gnocchi:

• Preheat oven to 180°C.
• Place butternut on a roasting tray and drizzle with a little olive oil and roast for 30-40 minutes, or until tender.
• Boil the potato in its skin until cooked through, allow to cool slightly, then remove skin.
• Mash butternut and potato together until smooth, add the egg and flour and mix to form a soft dough.
• Roll teaspoonfuls of mixture on a floured surface to form a small ball and flatten gently by pressing with a fork.
• Bring a saucepan of water to the boil and cook gnocchi in batches (they are cooked when they float to the surface).
• Remove with a slotted spoon, set aside and keep warm

Sauce:

• In a small saucepan melt the butter.
• Turn up the heat, add sage leaves and cook until crispy and butter has browned.
• Pour over gnocchi and serve with a sprinkling of pecorino cheese and nutmeg.

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

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

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

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

BUTTERNUT COUSCOUS

This free Butternut Couscous Recipe is great to serve as a side dish or just on its own… Can be served hot or cold. Mmm very tasty!

Ingredients


200g butternut, cubed
1 small onion, chopped
45ml olive oil
Salt & black pepper to taste
340ml couscous
250ml boiling water
45ml butter
garnish with fresh chopped herbs


Method

• Preheat the grill.
• Boil or steam the butternut until almost cooked.
• Drain and drizzle the butternut with olive oil and season with salt and black pepper.
• Spread the butternut out onto a baking tray and place under the hot grill until golden and lightly caramelised.
• Place the couscous in a bowl, pour over the boiling water, cover and allow to stand for 5 minutes until the water has absorbed.
• Gently fry the onion in a little oil until just soft and set aside.
• Fluff the couscous with a fork to separate the crumbs and season to taste.
• Stir in the butternut, onion and butter.
• Garnish with freshly chopped herbs.
• Serve hot or cold.

Serves 6

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

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

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

LENTIL DAHL

This free Traditional Lentil Dahl recipe is amazing, full of spicy aromas that will warm you up on a cold winters night... Can be served with Biryani, Naan Bread or Poppadoms.


Ingredients 


300g red or yellow lentils, rinsed well
3 cups water or vegetable stock
3cm fresh ginger, sliced
2 bay leaves
2 cinnamon stick’s
40g butter
1 large onion, finely chopped
2 cloves garlic, crushed
2 tsp turmeric
1 tsp cumin
½ tsp garam masala
½ tsp chilli flakes
2 tblsp lemon juice
salt to taste
2 tblsp chopped coriander leaves


Method

• In large saucepan place lentils, ginger, bay leaves, cinnamon and 3 cups of cold water or vegetable stock. 
• Bring to the boil, reduce the heat and simmer for about 12 minutes, stirring occasionally to prevent sticking. 
• Remove the ginger, bay leaves and cinnamon stick and set aside.
• In a large frying pan heat the butter over a medium high heat and fry the onion for 3 minutes. 
• Stir in the garlic, turmeric, cumin, garam masala and chilli flakes and cook for a further minute. 
• Stir in the lemon juice and season to taste with salt.
• Add the lentils to the pan, mix well and cook for a further 3 minutes, stirring continuously. 
• Remove from the heat and stir in the coriander.
• Serve hot with Biryani or naan bread or poppadoms

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