Tag: nutritious

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Tabbouleh Salad

by Karen Claassen1 Comment on Tabbouleh Salad
Tabbouleh Salad

250g uncooked spelt
4 medium tomatoes, very finely chopped
1 English cucumber, very finely chopped
2 bunches parsley, very finely chopped
12 mint leaves, very finely chopped
4 green onions, white and green parts, thinly sliced
45ml lemon juice
45ml olive oil
salt and pepper

Prepare the spelt according to instructions and drain.
Add the spelt and all the chopped vegetables and herbs to a mixing bowl.
Drizzle over the lemon juice and olive oil and season with salt and pepper.
Mix through and serve.

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3-Ingredient Banana Flapjacks

by Karen ClaassenLeave a Comment on 3-Ingredient Banana Flapjacks
3-Ingredient Banana Flapjacks

This recipe is for one portion flapjacks = 3-4 average sized flapjacks.

1 very ripe banana, mashed
30ml self-raising flour
1 egg

Add the mashed banana, flour and egg to a small mixing bowl and whisk together with a fork.
Place a frying pan on medium-high heat and add a dash of vegetable oil.
Spoon the batter into the pan, about three flapjacks at a time and cook until tiny bubbles appear.
Flip over and cook for another minute or two.
Serve the flapjacks warm with honey and added fruit.

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Smashed Potatoes

by Karen ClaassenLeave a Comment on Smashed Potatoes
Smashed Potatoes

1 kg small potatoes
salt
vegetable oil

Place the potatoes in a large pot and fill it with water to cover the potatoes with 3 cm water. Bring to a boil and cook until they are easily pierced with a toothpick, about 25 minutes.
Drain in a colander and shake of as much water as possible. Pat dry with a tea towel.
Spread the potatoes on a dry tea towel and leave to air-dry and cool enough so that they are easy to handle.
Crush the potatoes by pressing down on them with a spice bottle (or anything with a flat bottom like a glass).
Pour 4cm of vegetable oil into a saucepan set over medium-high heat and wait for the oil to heat up.
Fry the potatoes in batches to avoid over crowding in the saucepan.
They are ready after 2-3 minutes and when they are crispy and beautifully golden.
Drain on paper towel before placing on a serving platter.
Sprinkle with salt and serve immediately.

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Warm Oatmeal with Spiced Pears

by Karen ClaassenLeave a Comment on Warm Oatmeal with Spiced Pears
Warm Oatmeal with Spiced Pears

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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Baked Greek Omelette

by Karen ClaassenLeave a Comment on Baked Greek Omelette
Baked Greek Omelette

30ml + 15ml olive oil
250g leeks, cleaned and sliced
250g spinach, chopped
8 eggs, lightly beaten
45ml chopped mint leaves
45ml dill, chopped
180g feta cheese, crumbled
25g Kefalotiri/parmesan cheese

Preheat your oven to 160℃ and spray a 26cm x 11cm loaf tin with cooking spray.
Add the 30ml olive oil to a frying pan set over medium heat.
Add the leeks and cook for about 10 minutes.
Add the 15ml oil and the chopped spinach and cook for another 3 minutes or so, until wilted.
Spoon the spinach into a bowl and add the eggs, mint, dill, feta, Kefalotir/parmesan, 2,5ml salt and a few grindings of black pepper.
Spoon the mixture into the prepared loaf tin and bake for 45 minutes.
Slice the omelette and serve with fresh tomato.

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Chocolate Seed Bars

by Karen ClaassenLeave a Comment on Chocolate Seed Bars
Chocolate Seed Bars

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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Spelt Salad

by Karen ClaassenLeave a Comment on Spelt Salad
Spelt Salad

250ml spelt
250ml fresh tomato, chopped
250ml cucumber, chopped
250ml marinated sweet peppers, chopped
a handful of sprouts

Lemon Dressing:
62ml lemon juice
1 clove of garlic, minced
5ml dijon/wholegrain mustard
1,2ml salt
ground black pepper
7,5ml honey
62ml olive oil

Cook the spelt according to the instructions on the packet and set aside to cool.
Add the spelt, tomato, cucumber, peppers and sprouts to a large mixing bowl.
Add the lemon juice, garlic, mustard, salt, a few grindings of black pepper and honey to a small mixing bowl and whisk together.
Slowly drizzle in the olive oil while whisking continuously. Keep going until all the oil is incorporated and you have an emulsified mixture.
Pour about half of the lemon dressing over the salad and mix through.
The rest of the lemon dressing may be kept in the refrigerator.

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Milk Tart Overnight Oats

by Karen ClaassenLeave a Comment on Milk Tart Overnight Oats
Milk Tart Overnight Oats


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

by Karen ClaassenLeave a Comment on Papino and Blue Cheese Salad
Papino and Blue Cheese Salad

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.