Smart recipes
Eat 5 or more servings of fruits and vegetables per day for your health and here are some great, tasty and colorful recipes for you. Enjoy!
BOEUF BOURGUIGNON WITH CARROTS
In pot, put olive oil, the meat, the chopped onions and garlic. Let it cook until it gets to a golden color. Sprinkle flour. Pour wine and put herbs, mushrooms, carrots, salt and pepper. Put the lid on and let it cook for 2 hours on low to med or until the meat is soft. If you have a pressure cooker, it will only take 40 min. Serving suggestions: Green beans with garlic and parsley. The extra can be packed and put in freezer. Tip: Prepare the dish the night before. It is better reheated. Download the recipe FISH PAPILLOTTES WITH KUMURA SALAD
Place the kumara in a baking dish and drizzle with olive oil. Sprinkle on a pinch of salt. Roast for 25 minutes or until soft. Set aside to cool when done. Place fish fillets in two separate aluminum foil. Place ginger, slices of tomato and lemon on fish, red onion, salt and Pepper. Drizzle little lemon juice. Close the 2 aluminum packets and bake for 20 minutes at 200°C. In a bowl, place kumara cubes, oranges slices and vinaigrette. Home made vinaigrette:
Place all ingredients in jar. Put the lid on and shake well. You can keep vinaigrette in fridge for days. Serving suggestion: Place the aluminum packet in a plate and dish kumara salads next to it. Enjoy! CAULIFLOWER AND BROCCOLI MASH
Boil water. Add broccoli and cauliflower heads in pot. Simmer on medium to high heat until cook (15 min). Drain and set aside. In saucepan, fry garlic in a bit of olive oil. Add cauliflower/broccoli. Turn off the hob. Add milk, butter , salt, pepper and nutmeg. And mash the whole mixture. Taste and sprinkle fresh herbs. Serving suggestions: With French lamb racks grilled with garlic, parsley and lemon juice. Download the recipe PURPLE CABBAGE SALAD
Put all ingredients in a bowl. Mix well with vinaigrette and add chopped parsley before serving Serving suggestions: with garlic bread or beef rump steak or eye fillet steak cooked with crushed garlic and parsley. Download the recipe EGGPLANT CAVIAR DIP
Roast eggplant as a whole or cut in half. Place in roasting dish. Drizzle oil on top, salt and pepper Place 4 cloves of garlic in dish without being peeled. Roast for ½ hour on 200°C. When it has cooled down, place cut eggplant and garlic (squeeze them out) in a mixer. Blend everything until it has a good consistency for a dip. If necessary, add a bit of olive oil, salt, pepper and some cumin seeds. Serving suggestions: To have as a snack with carrots, cucumber sticks or on nice rice cracker or toasted bread. Download the recipe RATATOUILLE (Summer recipe)
Brown onion and garlic in extra virgin olive oil on a medium heat. Add courgettes, aubergines and leave for 5 minutes. Add tomatoes and the herbs and salt and pepper. Leave it to simmer covered for ½ hour to 1 hour on a low heat. Serving suggestions: with basmati rice and sprinkle of crispy cured free range bacon. Or simply as it is with grilled meat (chicken breast, pork medallion) or a piece of fish with zest of lemon). Download the recipe |