3 Baby Marrows- diced
6 button mushrooms finely sliced
1 large onion sliced
1 tbspn olive oil
1/2 tsp crushed garlic
Salt to taste
A grind of black pepper
Heat oil and sauté the onions, add garlic, baby marrow and mushrooms.
Cook for 5 minutes and add tomatoes , salt and 1 tsp xylitol.
Cook until water dries up.
Add dried origanum and black pepper.
Prepared, tried and tested by: Omi Nair
This will make a good lunch box filler or as a starter.
3 Large Sweet Peppers – sliced in half and seeds removed. Place in a casserole dish and microwave on full power for 3 minutes.
Mix together 230 g of cream cheese with a handful of finely chopped coriander and 1/3 rd cup of grated cheddar cheese. Add black pepper and mix well.
Fill the stuffing in the peppers and if you have time put it under the grill until brown. If not, it works just as well by microwaving for 3 minutes on full power as I did.
Prepared, tried and tested by: Omi Nair
4 medium ripe bananas
1½ cups whole wheat flour, can use bread flour as well
½ cup sunflower oil
½ cup maple sugar
1 tsp vanilla extract
¼ tsp cinnamon powder
4 tbsp pumpkin seeds
1½ tsp baking powder
½ tsp baking soda
1ml of salt
Shredded coconut for the top
Grease 5 single bread pans.
Mash bananas and add sugar together, then cream with hand blender.
Add oil, vanilla, cinnamon, nutmeg and mix well.
Mix the flour, baking soda, baking powder and salt directly with creamed banana mixture and fold in properly with no lumps or dry spots.
Add the seeds and blend in.
Scoop out in bread pans and sprinkle with shredded coconut.
Bake at 350F for 20-30 for 5 small pans or if you use one large bread pan then go for ±30-40 minutes or till a toothpick inserted in the bread comes out clean.
Let it cool then remove the bread from the pan.
Modified from a post seen on another page.
Prepared, tried and tested: Esme Slabbert
3 tablespoons vegetable oil
2 tablespoons unsalted butter
1 1/2 pound butternut squash, peeled and cut into 1/2-inch pieces
1 large onion, chopped
1 carrot, chopped
1 celery rib, chopped
2 garlic cloves, minced
2 tablespoons minced peeled ginger
1 tablespoon curry powder (preferably Madras)
1 cup red lentils, picked over and rinsed
2 quarts water
1 teaspoon fresh lemon juice, or to taste
For cilantro oil:
1/2 cup chopped cilantro
1/2 cup vegetable oil
Accompaniment: cooked basmati rice
Heat oil with butter in a large heavy pot over medium heat until foam subsides, then cook squash, onion, carrot, celery, garlic, ginger, and 1 teaspoon salt, stirring occasionally, until vegetables are softened and beginning to brown, 15 to 20 minutes.
Stir in curry powder and 1/4 teaspoon pepper and cook, stirring frequently, 2 minutes.
Add lentils and water and simmer, covered, until lentils are tender, 25 to 40 minutes.
Stir in lemon juice and season with salt and pepper.
Make cilantro oil:
Purée cilantro, oil, and 1/2 teaspoon salt in a blender.
Serve soup drizzled with cilantro oil.
Prepared, tried and tested by: Mona Aumair
2 x 410g cans baked beans
1 small onion diced
1 small tomato chopped
1 green pepper cubed
Salt to taste
2 green chillies finely chopped (optional )
Heat two tablespoons of oil. Add onion and chilli add tomatoes salt and green pepper with two teaspoons of chilli powder cover and simmer on low adding a tablespoon or two of water if necessary for 15 minutes add baked beans stirring through cover and simmer on low for ten minutes. …. enjoy!
Omit the the pepper and add pre-cooked soya/lamb sausages
Prepared, tried and tested by:
• 250 – 375 ml vegetable oil
• Few pieces of cinnamon, cardamon, and cloves (optional with meat only)
• 1 small cauliflower/ broccoli, broken into small florets
• 2 medium carrots, peeled and cubed
• 2 medium potatoes, peeled and cubed
• 1 lge sweet potato, peeled and cubed
• 8 lge pieces of chicken/ or meat
• 2 lge tomatoes, chopped (only add if using meat)
• 2 large onion, sliced
• 1.5L (pot hot) vegetable stock
• 4 tbsp hot curry paste 60g (Madras (Jalna) is good)/ (Shan bombay biryani mix)
• 1 red chilli, seeded and finely chopped
• large pinch of saffron strands (not powder-important)
• 2 tsp mustard seeds (black or white)
• 750g basmati rice (4x 250g cup) – good quality basmati rice only
• 140g trimmed green beans, halved
• 4 tsp salt
• 10 garlic crushed
• 1 inch ginger grated
• 2 lemons, juice only
• a handful of fresh coriander leaves
• 50g packet salted roasted cashew nuts (optional)
• poppadoms and raita and coriander chutney to serve
1. Preheat the oven to 220C/gas fan forced oven.
2. Pour half the oil into a fry pan and when heated, add half of the onion, cauliflower, carrots, potatoes, sweet potatoes and 1 tsp salt (mix together) and cook for about 5 minutes on high heat. Then move the vegetables from the frypan into a large roasting dish. Put it into the oven to roast for 15 minutes until nice and golden.
3. Use the same fry pan, if cooking with meat, add the other half of oil and when hot, add cardamon, cinnamon and cloves. After a minute add the other half of the onions, cook for a minute and then add garlic, ginger, chilli, 1 tsp salt, 1 tbsp curry powder and cook further for another minute. Then add the tomatoes and cook till a paste is formed and then add the meat to it and cook until it is almost cooked and not watery at all. (if no meat is used, use the garlic, ginger, chilli, salt and curry powder to the vegetables as in step 2).
4. While the vegetables are roasting and meat is cooking, stir together the hot stock, leftover curry powder, left over salt, saffron threads and mustard seeds into a 2Lt measuring jug.
5. Mix the rice and green beans with the vegetables and (meat) in the roasting pan, then pour over the stock mixture. Lower the oven to 185C/gas fan forced oven. Cover the dish tightly with foil and bake for 40 minutes until the rice is tender and the liquid has been absorbed. Stir in the lemon juice and check the seasoning, then scatter over the coriander and cashew nuts (optional) or eggs
6. Serve with poppadums and/or a bowl of raita or coriander chutney.
Prepared, tried and tested by: Veeran N Saroj Sami