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

LEMON SQUARES

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

Ingredients


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


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


Method

• 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.

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

GINGER SHORTBREAD

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!

Ingredients


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


Method

• 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

MEATBALL CASSEROLE

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

Ingredients


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


Method

• 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

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

QUICK COCONUT ICE

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

Ingredients


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


Method

• 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