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Tomato & Green Pepper Relish

Tomato & Green Pepper Relish

Can be served as an accompaniment to breakfast eggs or any grilled or braaied meats.


Prep Time: 20 min

Cook Time: 45 min

Method: simmer

Yield: 12 – 16 servings (heaped Tablespoons)

 

Ingredients:

2 Tablespoon Coconut Oil

1 level teaspoon chilli flakes

8 Medium Tomatoes

6 medium onions, chopped

1 teaspoon mixed herbs

1 sachet tomato paste

salt & pepper to taste

Melt the coconut oil in a medium sized pot.

Add the chilli flakes to the pot and lightly scorch them in the oil. for a minute or two.  Do burn the chillies.

Saute the onions & green peppers until glassy.

Add the chopped tomatoes and simmer for 5 minutes.

Add the tomato paste, herbs, salt, and pepper.  

Simmer for 45 min on a low heat with lid slightly ajar.

Adjust the seasonings to taste. Add another 1/2 teaspoon of chilli flakes for a spicier bite!

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Chocolate Chip Chickpea Muffins

Chocolate Chip Chickpea Muffins

 

Prep Time: 10 min

Cook Time: 18 min

Method: Bake @ 180 C

Yield: 12 servings

 

Ingredients:

1 can chickpeas, rinsed and well-drained or 225g cooked and well drained chickpeas

3 large eggs

1/2 cup unsweetened peanut butter or any other nut butter

1/2 cup of honey

1 teaspoon vanilla essence

1 teaspoon baking powder

1/4 teaspoon salt

1/3 cup dark chocolate chips, dusted with a tiny bit of flour

Heat the oven to 180 C. Place muffin cases in the muffin pan.

Place the drained chickpeas & 1 egg in a blender jug.  Process until well blended.

Add the other 2 eggs, peanut butter, honey &vanilla essence.

Blend. The mixture will be quite runny.

Add the baking powder last and blend briefly. 

Stir in the dusted chocolate chips.

Pour into muffin cases and bake for 18 minutes.

  

Recipe compliments of Fiona Thornton, Nutrition & Wellness Coach 

Contact details available here 

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Eastern Chicken Kebabs

Eastern Chicken Kebabs

Prep Time: 10 min

Cook Time: 15 min

Method: braai or grill

Yield: 8 servings

 

Ingredients:

1 kg  Chicken breasts, cut into chunks

1/2 cup olive oil

4 Tablespoons Honey

3 Teaspoons Paprika

2 Teaspoons Ground Cumin

2 Teaspoons Salt

1 Teaspoon Black Pepper

4 Cloves Crushed Garlic

Sprinkle of dried chilli flakes

250 ml hummus

Mixed salad leaves,  Microgreens, Cherry Tomatoes, Rocket, Sliced Courgettes, Crumbled Feta

Mix the olive oil, honey, paprika, cumin, salt, pepper, garlic & chilli flakes in a bowl or jug.

Marinade chunks of chicken in the mixture overnight or even a couple of days.  

Soak wooden kebab sticks in water for 10 minutes before threading the chicken onto them. 

Braai kebabs for 15 min.  Do not overcook or they will be dry.

Serve with a layer of hummus topped with the salad.

 

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Moroccan Meatballs

Moroccan Meatballs

Prep Time: 20 min

Cook Time: 30 min

Yield: 25 – 30 meatballs, 7 – 10 portions


Ingredients:

1 kg  Lean Mince

4 Tablespoons Chopped Fresh Herbs (Basil, Coriander, Parsley, Rosemary)

3 Teaspoons Cumin Seeds

2 Teaspoons Ground Cumin

1 Teaspoon Ground Coriander

1 Teaspoon Cinnamon

4 Cloves Crushed Garlic

Grated rind of 1 lemon (optional)

1 Egg

3 Tablespoons Coconut Oil

4 Tablespoons Apple Cider Vinegar

2 Tins Chopped Tomatoes

2 Tablespoons Xylitol

4 Teaspoons dry Mixed Herbs

Salt & Pepper to taste

Mix mince with chopped herbs, cumins, coriander, cinnamon, garlic, lemon rind & egg.

Shape into balls about the size of golf balls or slightly smaller.

Fry gently in the coconut oil for 4 – 5 min, turning to brown each side.

Remove from pan and set aside on a plate.

Add the garlic to the pan, fry for 30 seconds before adding the tinned tomatoes, Xylitol & mixed herbs

Add the meatballs back and simmer for 30 min with the lid on.

Serve with steamed broccoli for a low-fat option or brown basmati rice.

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