Thursday, June 14, 2018


Spiced Banana Fritters
Serves 4 to 6

6 over ripe bananas
2 eggs separated
 2,5ml ground nutmeg
2,5ml ground ginger
60g plain all purpose flour
60g sugar
10ml ground cinnamon

Peel the bananas and slice into large pieces.
Place in a bowl with the egg yolks, nutmeg and ginger.
Beat with an electric mixer until well mixed  but not completely smooth.
Pour in enough flour to make a thick mixture.
Beat the egg whites until stiff but not dry and fold into the banana mixture,
Heat the oil in a large frying pan and drop in the banana mixture by spoonfuls.
Fry the fritters until golden brown on both sides.
Arrange on a serving plate.
Mix the sugar and cinnamon together and sprinkle over the fritters before serving. Serve hot with cream if desired.

Oranges in Mint Sauce
Serves 4

280ml honey
430ml water
2 large sprigs mint
12 whole cloves
4 oranges

Combine honey and water in a heavy saucepan.
Add the mint and cloves and bring slowly to the boil.
Stir to dissolve the honey.
Allow to boil rapidly for 5 minutes or until syrupy.
Cool completely. Remove the mint and cloves.
Remove peel from one orange and set it aside.
Alternatively, peel the orange, scrape the white pith from the peel and cut the peel into very fine strips.
Put the strips into the syrup.
Peel the oranges, completely removing the pith.
Slice thinly into rounds, but do not cut completely through the orange.
Pour over the syrup.
Sprinkle over the strips of orange zest if not added to the syrup.

Garnish with sprigs of fresh mint. 

Saturday, May 12, 2018

Healthy Recipes

Sweet potato and Butter Nut Bake 

Cut butternuts in half and remove pips
Peel sweet potato and cut into small cubes
Place sweet potato cubes inside butternuts
Place on baking tray and bake until done
Add a little butter before serving

Carrot and Spinach Salad

One cup grated carrots
One cup chopped spinach
One cup coleslaw
Add lemon juice to spinach and coleslaw and soak for ten minutes
Prepare salad plates with lettuce leaves
Add a bottom layer of coleslaw
Second layer chopped spinach
Add carrots on top

  • Butternut contains vitamin C, vitamin A, vitamin E, vitamin K, vitamin B1, B3, B6, and folic acid as well as minerals such as magnesium, manganese, iron, copper, calcium, phosphorus and zinc.
  • Good for rheumatoid arthritis and asthma.
  • Butternut contains lutein that protects your vision against cataracts. It also strengthens your immune system and is good for your heart. Regulates blood sugar and is good for diabetics.
  • Sweet Potatoes contain vitamin C which is an antioxidant that reduces free radicals in your body, which are the cause of degenerative diseases. It also prevents  premature aging. 
  • Vitamin C produces collagen, which help maintain the elasticity of youthful skin. It contains iron and is also a good source of magnesium, which is necessary for heart, muscle and nerve function.
  • Sweet potato contains omega 3 fatty acids, which prevents heart disease. Good for brain function and also has anti cancer properties.

Eggplant And Nuts Fried

2 medium eggplants, peeled
2 cups pecans or walnuts
2 eggs
2 tsps water
Vegetable oil for frying

Cut the eggplants into ½ by 2 inch sticks
Cover eggplant with boiling salted water and allow to stand for 15 minutes.
Chop the nuts.
Beat the eggs together with two teaspoons of water.
Heat the oil in a heavy skilled for deep frying.
Dip in the beaten egg first and then in the nuts and fry to a crisp golden brown in hot oil.
Drain and serve

  • Egg plant contains vitamin A, C, D, K and vitamin B as well as magnesium, manganese, copper, potassium, folic acid and fiber. 
  • It is low in calories which assists with weight loss and has anti-viral and anti-bacterial properties. It can regulate blood sugar levels and keep diabetes in control.
  • The skin of the egg plant contains antioxidants that protect cells against damage from free radicals.
  • It also lowers cholesterol and the risk of heart disease. Egg plants contain phyto -nutrients which protect the brains cell membranes.

Saturday, September 9, 2017

How To Cook Cauliflower and Pea Cream Soup

1 medium cauliflower, cored and chopped small
1 stalk celery, chopped
2 scallions, chopped
1 medium white onion, chopped
5 cups water
2 cups peas
1 tbsp white miso
1 tsp dried dill
1 tbsp fresh parsley
1 tsp dried basil
¼ tsp dried sage
2 tsp butter

·       Bring water to boil in saucepan.
·       Add onion, celery, cauliflower, miso and salt.
·       Simmer covered for 10 minutes.
·       Add peas, parsley, basil, and sage.
·       Bring to boil, cover and simmer for 10 minutes.
·       Remove cover, and cool slightly.
·       Puree in blender or food processor until creamy.
·       Return to heat.
·       Add butter, and stir as you reheat
·       For a thicker soup, keep two cups of vegetables from the broth before pureeing and add to soup.   

Health Benefits of Cauliflower and Peas
·    Cauliflower contains omega three fatty acids, which is good for your brain.
·    It also contains beta-carotene, which protects the body against free radicals that are the cause
     of degenerative diseases.
·    It contains vitamins C and K, vitamin B1, folic acid, riboflavin and niacin.
·    Peas contain antioxidants that protect the cells from free radical damage, which are the cause of 
     early aging.
·    Peas are low in fat. Strengthen the immune system, anti cancer, and protect against diabetes.
·    Peas contain vitamin C, E, beta-carotene, vitamin B1, B6, B3, B2, choline, vitamin K, folic acid, and omega 3 fatty acids and omega 6 fatty acids, as well as potassium, zinc, iron, copper, magnesium, manganese, and fiber.
·    Peas also contain anti-inflammatory properties which lower the risk of inflammatory diseases, arthritis and osteoporosis.

     Vitamin K help to build strong bones, good for your brain, protects the heart, and help with the clotting of the blood.

Health Benefits Of Parsley

Nutritional Benefits of Parsley
·       Parsley contains high levels of beta carotene, vitamin B12, chlorophyll, calcium, more vitamin C        than citrus fruits.
·       Restores digestion, supports the liver, kidneys and adrenal glands, purifies blood and body fluids.
·       A great immune booster
·       It is one of the most important herbs for providing vitamins to the body.
·       Parsley is made up for proteins 20%, flavonoids(maintain blood cell membranes, essential oils,          iron, calcium, phosphorus, manganese, inositol, sulphur, vitamin K, beta carotene, and   
         vitamin C. Parsley enriches the spleen and stomach, thus improving digestion.
·       It enriches the liver, and nourishes the blood.
·       It benefits the kidneys and uterus.
·       The high vitamin C, beta carotene, B12, chlorophyll and essential fatty acid strengthens the   
         immune system.

      Parsley is rich in the following nutrients.
               Beta carotene
·       It is an adequate source of beta carotene, which the body needs for the correct use of protein. This    nutrient will benefit the liver and also protect the lungs and colon.
·       Parsley is abundant in chlorophyll, thus purifying and preventing the spread of bacteria and fungi.
·       Chlorophyll, high in oxygen, also suppresses viruses.

              Vitamin B12
·       Parsley contains traces of B12 producing compounds. Such compounds are needed for the        
         formation of red blood cells and normal cell growth, important for fertility, pregnancy, immunity   
         and the prevention of degenerative illness.
               Essential Fatty Acids
·       Parsley is also a source of alpha-linolenic acid, an important essential fatty acid.
·       Parsley  enriches the liver and nourishes the blood.
·       Parsley helps reduce liver congestion, clearing toxins and aiding rejuvenation.
         In women , parsley improves estrogen and nourishes and restores the blood of the uterus        Conditions like delayed menstruation, PMS and the menopause can often improve.
·       Parsley is effective for nearly all kidney and urinary complaints. It improves kidney activity.
·       Parsley can help eliminate wastes from the blood and tissues of the kidneys.
·       Parsley contains vitamin C, vitamins A, vitamin K and vitamin B12.  Vitamin C and vitamin A    are   both powerful antioxidants which destroy free radicals, thereby protecting from serious
·      Parsley contains minerals such as folic acid, as well as potassium. 

Wednesday, August 30, 2017

Soup Recipes

Vegetable soup is ideal for winter, nourishing and full of vitamins.
Vegetable Soup
25g or butter
2 carrots, sliced thinly
2 celery stalks diced
1 onion thinly sliced
2 potatoes cut in thin slices
15 ml chopped parsley
1.5ml dried basil
1.5ml crushed dried rosemary
75g cut green beans frozen
100g frozen peas
1 tomato peeled and chopped
100g frozen cauliflower, cut in small florets
2x425g cans chicken broth
·       Combine butter and onion in casserole.
·       Cover and microwave at high for 2 minutes.
·       Add the carrots, potatoes and celery.
·        Re-cover and microwave at high for 5 minutes, stirring once.
·       Add the broth, herbs and salt.
·       Cover and microwave at high for 25 minutes until vegetables are tender.
·       Stir in the tomato, frozen beans, peas and cauliflower.
·       Cover and microwave at high for 10 minutes, and all the vegetables are done.
·       Let the soup cool.

Tomato vegetable soup
6 tomatoes peeled and chopped
850ml water
300g can condensed tomato soup
2 chicken stock cubes
1,5ml dried basil
1,5 ml pepper
225g broccoli
225g cauliflower cut small
1 onion thinly sliced
50g cooked rice
15ml sugar
·       Add tomatoes, tomato soup, water, stock cubes, basil, pepper, sugar and water in a casserole and    cover.
·       Microwave at high for 10 minutes, stirring when needed
·       Cut the broccoli into small florets. Discard the lower stalks.
·       Cut upper stalks into thin slices.
·       Add the broccoli, cauliflowers and onion, stir and cover.
·       Microwave at high for 20 minutes or until vegetables are tender.
·       Stir in the rice.

·       Let stand to cool.