healthy – Page 5 – My Whisk and I

Peanut-Corn Polenta

September 6, 2022September 5, 2022by Karen ClaassenLeave a Comment

2,5ml curry powder
2,5ml turmeric
2,5ml ground ginger
2,5ml onion seeds
2,5ml ground coriander
2,5ml ground cinnamon
83ml peanuts
3-4 corn cobs, kernels shaved off or 350g frozen corn kernels, defrosted
500ml (2x tins) coconut milk
500ml chicken/vegetable stock
2,5ml salt
250ml quick-cook polenta
a handful of parsley, chopped

Place a frying pan on medium heat and add about 45ml vegetable oil to it.
Add the curry powder, turmeric, ginger, onion seeds, coriander and cinnamon and cook while stirring, for about 2 minutes.
Now add the peanuts and stir them around in the spices for about a minute.
Add the corn kernels and stir-fry for another 3 minutes or so. Remove from the heat and set aside.
Pour the coconut milk and chicken stock into a saucepan and bring to a boil.
Add the salt.
Gradually whisk in the polenta, making sure there are no lumps.
Simmer, stirring constantly for about 5 minutes, until thick.
Stir half of the corn kernel mixture into the polenta.
Spoon on to a serving dish, spoon the rest of the corn on top and scatter with parsley.

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Chewy Breakfast Bars

August 31, 2022August 30, 2022by Karen ClaassenLeave a Comment

625ml rolled oats (old-fashioned oats)
125ml almonds, chopped
83ml honey
56g butter, cubed
62ml brown sugar
2,5ml vanilla
1,2ml salt
125ml dried cranberries, chopped
80ml chocolate chips

Preheat your oven to 180℃ and line a 20cm x 20cm baking tin with baking paper.
Add the oats and chopped almonds to a baking sheet, spread it out evenly and bake in the oven for 5 minutes. Stir the mixture around and bake for another 5 minutes, until lightly toasted. Spoon into a large mixing bowl and set aside.
Add the honey, butter, sugar, vanilla and salt to a small saucepan and place over medium heat.
Stir the mixture until the butter has melted and the sugar dissolved. Allow it to bubble for 30 seconds and remove from the heat.
Pour the honey mixture into the bowl with the oats and almonds and mix well.
Add the cranberries and the chocolate chips and stir again.
Spoon the mixture into the prepared baking tin and firmly press into the tin. Wet your fingers with water and press some more – this is really important for the mixture to stick together.
Cover the tin with plastic wrap and refrigerate for 2 hours.
Remove from the tin and cut into 12x bars.
Store in an airtight container at room temperature.
I like to wrap the individual bars in baking paper so that they are ready to be taken on-the-go!!

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Peach and Bacon Toastie

August 30, 2022August 29, 2022by Karen ClaassenLeave a Comment

This makes a snack for 1 person.

3 slices bread, I prefer ciabatta
1 packet streaky bacon
2 ripe peaches
45ml tahini/sesame paste, thinned down with a few drops of olive oil

Preheat your oven to 190℃.
Place the sliced bread on a baking sheet and give it a light drizzle of olive oil.
Lay the bacon strips on another baking tray.
Place both trays in the oven until (1) the bread is toasted and (2) the bacon is done.
Remove the pip from the peaches and cut each half into slices. Set aside.
Mix the tahini with a few drops of olive oil so that it is thinned down and can be drizzled.
Place a slice of toast on a plate and drizzle with the tahini.
Arrange a layer of bacon on each slice and top that with a few slices of the peach.
Sit somewhere peaceful and enjoy every single bite!

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Warm Oatmeal with Spiced Pears

August 18, 2022August 14, 2022by Karen ClaassenLeave a Comment

2 pears
30ml lemon juice
60ml brown sugar
2,5ml ground cinnamon
30g butter, cubed

For the oatmeal:
250ml rolled oats
250ml water
250ml milk
a pinch of salt
1,2ml ground cinnamon
honey
a handful (or two) of almonds

For the pears:
Preheat your oven to 180℃ and line a small baking tray with baking paper or aluminium foil.
Halve the pears and remove the core. (I use a melon scoop for this)
Place the pears, cut-side up, on the prepared baking tray and drizzle with the lemon juice.
Sprinkle the sugar and cinnamon on the fruit and place a piece of cubed butter on each.
Bake in the oven for 20 minutes, flip them over and bake for another 10 minutes.

For the oatmeal:
Pour the oats, water, milk, salt and cinnamon into a saucepan and place on medium-high heat.
Bring to a simmer and cook for 5-6 minutes, while stirring often.

Spoon the porridge into 2 bowls and place 2 pear half on top of each bowl.
Drizzle the oatmeal with honey and a generous scattering of almonds and serve warm.

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Minestrone Soup

August 8, 2022July 31, 2022by Karen ClaassenLeave a Comment

2 onions, chopped
3 cloves of garlic, minced
4 carrots, chopped
1 x 400g tin of chopped tomatoes
1 x 400g tin of butter beans (or any other white bean, cooked)
4 x 250ml vegetable stock
2 bay leaves
5ml dried thyme
250ml small pasta, e.g. elbows, shells, vermicelli
125ml fresh parsley, chopped
salt and black pepper

Add some olive oil to a saucepan set over medium-high heat and fry the onion until soft.
Add the garlic and stir-fry for 1 minute.
Now add the carrots, tomato, beans, stock, bay leaves and thyme. Cover the saucepan with a lid and simmer for 20 minutes.
Stir in the pasta and cook uncovered until done – about 10 minutes.
Season to taste with salt and pepper.
Sprinkle the chopped parsley over the soup and serve piping hot.

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Chocolate Seed Bars

June 23, 2022June 19, 2022by Karen ClaassenLeave a Comment

375ml oats
60ml desiccated coconut
80g chocolate, finely chopped
60ml linseeds
60ml chia seeds
1,2ml salt
30ml coconut oil
30ml maple syrup

Line a 20cm x 20cm baking tin with paper so that you have an overhang.
Add the oats, coconut, chia seeds and salt to a mixing bowl.
Add the chocolate, coconut oil and syrup to a heatproof bowl set over a saucepan with simmering water and stir to melt.
Pour the liquid ingredients into the dry ingredients and mix through.
Spoon the mixture into the prepared baking tin and press it down into the pan with the back of a spoon.
Place in the refrigerator for 2 hours.
Lift the bars out of the tin and cut into bars.
Store the chocolate seed bars in an airtight container in the refrigerator.

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Milk Tart Overnight Oats

June 13, 2022June 13, 2022by Karen ClaassenLeave a Comment

150g sugar
45ml cornstarch
3 egg yolks
50ml + 700ml milk
7,5ml vanilla
5ml ground cinnamon
500ml oats
ground cinnamon and sugar, mixed, for dusting

Add the sugar and cornstarch to a mixing bowl and stir to mix.
Whisk the egg yolks and 50ml milk together and stir into the sugar mixture to make a smooth, runny paste. Set aside.
Add the 700ml milk to a saucepan set over medium-high heat and bring to a boil.
Take the saucepan from the heat and drizzle a thin stream of milk on to the egg mixture while whisking vigorously.
Pour the mixture back into the saucepan, place it over medium-high heat and whisk until thick.
Remove from the heat and stir in the vanilla and cinnamon.
Add the oats to a bowl/glass jar.
Pour the warm mixture over the oats and leave to cool.
Refrigerate overnight.
Dust with cinnamon-sugar to serve.

The oats may be kept in the refrigerator for 5 days.

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Papino and Blue Cheese Salad

June 10, 2022June 5, 2022by Karen ClaassenLeave a Comment

This is such a simple salad but so very satisfying and delicious to eat!! Make extra, you will want seconds!

papino
rocket leaves
50g + 100g blue cheese
60ml cream
pomegranate seeds
50g cashew nuts, roughly chopped

Peel, halve and deseed the papino and place it on a serving dish.
Add some rocket leaves to the papino and break chunks of blue cheese and arrange it between the leaves.
Place the 100g blue cheese and cream in a small saucepan and set it over a low heat. Stir the mixture until melted and the sauce has amalgamated.
Generously spoon the sauce over the papino and rocket.
Sprinkle the cashew nuts and pomegranate seeds over.
Serve the papino with extra blue cheese dressing on the side.

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Chocolate and Fig Overnight Oats

May 25, 2022May 16, 2022by Karen ClaassenLeave a Comment

This is a healthy and delicious breakfast or post-workout snack and may be kept in the refrigerator for up to 5 days. Yields 6 portions.

500ml rolled oats
45ml cocoa powder
500ml milk (or non-dairy milk)
190ml greek yoghurt
10ml vanilla
190ml honey
80g sugar-free chocolate, finely chopped
12 fresh figs, cut into quarters

Add all the ingredients to a mixing bowl and stir through to combine.
Divide between 6 cups or one large glass jar.
Refrigerate overnight or for a minimum of 4 hours.
Take the oats from the refrigerator and spoon out a portion. Leave to stand for 30 minutes.
Scatter the fresh figs and some mint leaves onto the oats to serve.

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How to make Gremolata

May 23, 2022May 15, 2022by Karen ClaassenLeave a Comment

62ml pine nuts (or sunflower seeds)
a large bunch of parsley
2 cloves garlic, peeled
the zest of 1 lemon
a pinch of salt
the juice of 1 lemon
45ml olive oil

Place a large frying pan on medium heat and add the pine nuts. Shake the pan over the heat (or stir the seeds around with a spoon) until it starts to toast and change colour.
Remove the seeds from the pan immediately and set aside to cool.
Place the garlic, parsley and half the pine nuts on a chopping board and chop together until very fine.
Add the lemon zest and a pinch of salt and chop again.
Scrape the chopped ingredients into a small bowl and add the rest of the pine nuts to it.
Now add the lemon juice and olive oil and stir together to blend.
Serve the gremolata with rich dishes like oxtail, stew or simply add a bit of zingy crunch to any of your favourite foods.