Thursday, May 18, 2017

Coleslaw and Carrot Cake Recipes


½ red cabbage finely shredded
2 grated carrots
1 finely sliced onion
1 clove garlic, finely chopped
3 spring onions, finely sliced
1 tablespoon olive oil
1 tablespoon lemon juice
Salt and freshly ground black pepper
½ cup mayonnaise
Mix together the cabbage, carrot, onion, garlic, spring onion, oil and lemon juice.
Season to taste with salt and freshly ground black pepper.
Add two tablespoons of plain yoghurt to mayonnaise.
Stir in the mayonnaise.


Cabbage contains beta-carotene and a high level of vitamin C. Antioxidants that reduce free radicals in your body, which contribute to the cause of infectious diseases, cancer, arthritis, and heart disease. The vitamin K in cabbage is good for the brain. The Vitamin A and calcium in cabbage is good for bone health and prevents osteoporosis. Potassium protects your body against high blood pressure.

Snack of Sunflower Seeds

½ cup of sunflower seeds, grinded finely.
Add a few dates or raisins
Add orange juice slowly to bind the mixture
Spoon a small amount of the mixture, and roll it into a ball, then press flat.
Place on a flat tray, covered with a cloth and leave in the sun or in the warming drawer of the oven until crisp.

Carrot Cake

2 cups carrots shredded
1 cup oil
2 cups sifted whole wheat flour
2 tsp vanilla
1 tsp baking powder
½ cup tinned, drained pineapple pieces
1 cup chopped pecans
2 cups brown sugar
3 eggs beaten
2 tsp cinnamon
1 tsp salt
1 tsp baking soda


Preheat oven 350’F or 180’C
Grease a cake tin and line the base with baking paper.
In a mixing bowl, whisk the eggs and sugar together, until the sugar has dissolved and the mixture is frothy. Stir in the oil.
Add the sifted flour, the bicarbonate of soda, and the cinnamon to the egg mixture and mix until smooth.
Stir in the carrot, pineapple and pecans.
Add the mixture into the cake tin and smooth the top.
Bake for one hour or until golden. A skewer inserted into the centre should come out clean.
Allow to cool in the tin for 10 minutes, then turn out onto a wire rack to cool.

Cream Cheese Topping

Mix honey into cream cheese and then add some crushed pineapple and chopped pecans. Spread over the top of the carrot cake.

Thursday, May 4, 2017

Ricotta and Spinach Pie Recipe


Antioxidants in spinach protect the body from free radicals. Spinach is a good source of niacin, zinc, protein, vitamins A, C, E, K, B6 and B2. Also contains riboflavin, calcium, iron, phosphorus, potassium, copper and magnesium. The magnesium helps to lower high blood pressure.

Ricotta and Spinach Pie

Serves 6


225g spinach
1 onion
2 eggs
225g Ricotta cheese
1.5ml salt
1.5ml nutmeg
10ml plain flour
Pinch of paprika


Shred the spinach
Combine the spinach and onion in a casserole and cover
Microwave at high for five minutes, stirring once
Drain well
In a medium mixing bowl, beat the eggs with a fork
Stir in the ricotta
Add salt, pepper, nutmeg and flour
Blend in the spinach and onion
Spread the spinach mixture in a 23cm pie plate with a spatula

Sprinkle over with paprika
Microwave at high for four minutes and rotate after two minutes.
Reduce the power to medium.
Microwave for three minutes longer, or until the centre is set.
Let stand for five minutes.

Braised Cabbage
Serves 4

Cabbage contains beta-carotene and a high level of vitamin C. Antioxidants that reduce free radicals in your body, which contribute to the cause of infectious diseases, cancer, arthritis, and heart disease. The vitamin K in cabbage is good for the brain. The Vitamin A and calcium in cabbage is good for bone health and prevents osteoporosis. Potassium protects your body against high blood pressure.


350g finely shredded cabbage
65ml boiling water
½ vegetable stock cube
1 carrot, coarsely grated
small onion, finely chopped
15g butter
2.5ml dried parsley
Salt and pepper


Place the stock cube in a casserole and add boiling water.
Add and stir all the remaining ingredients into the casserole and cover with cling film rolled back at one edge to allow steam to escape.
Microwave for 9 to 11 minutes at high
Stir once during cooking time.
Leave to stand for two minutes.

Monday, April 24, 2017

Smoothies Keeps You In Good Health

Smoothes are super to give you an energy boost and supply an efficient way to health. Fruit and veggies contain antioxidants that fight free radicals that are the cause of most degenerative diseases. These smoothies supply your body with the vitamins and minerals that your body needs. And makes you feel energized. This is the easiest way you can keep your family in glowing health.

Chocolate, Banana and Aloe Gel

One frozen banana
Two tablespoons cocoa powder
Half a cup yogurt
Half cup soy milk
Two tablespoons aloe vera gel
Place banana in blender.
Add other ingredients.
Blend until smooth.

Fresh aloe gel, straight from the plant, is tasteless, but contains an amazing amount of health benefits.


Apples contain a fiber called pectin – as well as minerals such as calcium, potassium and phosphorous. Apples contain vitamin C.
Powerful antioxidant capable of blocking the damage caused by free radicals, thereby helping to reduce the risk of strokes, cancer
and diabetes. Apple juice may help to prevent Alzheimer’s. The B complex vitamins such as riboflavin, thiamin and in apples maintain
the red blood cells and the nervous system in good health.


They are a good source of vitamin C and folic acid, as well as potassium, which supports a healthy heart.  A high intake of potassium reduces the risk of a stroke. The potassium, vitamin K and magnesium in strawberries also promote bone health.

Beet Greens, Apple and
Strawberry Smoothie

Bunch of shredded beet greens
One apple quartered
Few strawberries
One cup of water
Pour water into blender.
Add beet greens and blend.
Add rest of ingredients
Blend until smooth.

Cauliflower Recipes

Health Benefits of Fruit and Veggies

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 diseases. It contains vitamins C and K, folic acid, riboflavin and niacin.

Cauliflower and Pea Pods With Ginger and Lemon Grass

1 head cauliflower (broken into small flowerets)
225g pea pods
45 ml oil
10 ml lemon juice
Pinch sugar
Salt and pepper
1 piece lemon grass, peeled and thinly sliced
15 ml chopped parsley

Cook cauliflower in boiling salted water for 1 minute
Add the pea pods and cook for another 1 minute
Drain and refresh under cold water.
Leave to drain dry
Mix the dressing ingredients together and add the ginger.
Peel the outer layers from the lemon grass and use the inner core.
Slice thinly or chop finely
Mix with the dressing.
Add the parsley to the dressing and pour over the vegetables,
Tossing and coat well.
Serve cold.

Spiced Cauliflower

Preparation Time 20 minutes
Cooking Time       20 minutes
Serves 4

1 large cauliflower, washed and trimmed

15g butter
15g tbsp flour
2,5 ml dry mustard
1,25ml nutmeg
1 cup milk
Pinch mace
Salt and pepper
45g grated cheese

Place whole cauliflower in boiling salted water and cook, uncovered, for 15 minutes.
Drain well and keep warm.
Melt the butter for the sauce and stir in the flour, by removing from heat.
Stir in the dry mustard and nutmeg and gradually add the milk.
Add the pinch of mace and salt and pepper.
Bring to the boil, stirring constantly until thick.
Add the cheese and stir to melt.
Coat the cauliflower with the sauce and sprinkle with more nutmeg.

Saturday, April 15, 2017

Healthy Smoothies With Resveratrol

Healthy Smoothies
Here are some healthy smoothie recipes containing resveratrol

Chocolate and Raspberry Smoothie 

One tablespoon cocoa powder
Half cup frozen raspberries

Half cup chocolate yogurt
Half cup soy milk
One tablespoon honey
Place frozen raspberries in blender.
Add cocoa powder, yogurt and honey.
Top with soy milk. Blend until smooth.

Grape and Banana Smoothie

Two frozen bananas cut into pieces
One cup frozen grapes
One cup strawberries
Half cup apple juice
Half cup grape juice
Place frozen banana chunks in blender
Add grapes, strawberries.
Then add apple juice and grape juice.
Blend until smooth.

Grape and Banana and Soy Milk Smoothie

One frozen banana
One cup grapes
Half cup soy milk
Half cup vanilla yogurt
Place bananas in blender
Add grapes and yogurt.
Add soy milk.
Blend until smooth.

Grape and Yogurt Smoothie

Two cups frozen grapes
One cup grape juice
Half cup yogurt
Place frozen grapes in blender.
Add yogurt and grape juice.
Blend until smooth. Garnish with fresh grape



Banana, Apple, Sweet Potato

and Grapes Smoothie

One banana, one apple
One small sweet potato
Cup of red grapes
Cup of yogurt
Peel banana and cut into pieces.
Cut apple into pieces.
Peel and cut sweet potato into slices.
Add cup of grapes. Place into blender.
Blend and add cup of yogurt.

More smoothie recipes with aloe vera gel