nutritious – Page 7 – My Whisk and I

Quinoa Peach Salad

January 17, 2022January 13, 2022by Karen ClaassenLeave a Comment

This salad is literally a complete protein meal, can be made in advance (only get better) and is fabulous for picnics or lunch boxes!

250ml uncooked quinoa
250ml pickled sweet peppers (store bought or homemade)
125ml feta cheese, crumbed
5 peaches, cubed
2 handful of basil leaves, chopped

Cook the quinoa according to the packet instructions and allow to cool completely.
Dice the sweet peppers, feta and peaches and chop the basil leaves.
Mix everything together.
Drizzle the pickling liquid from the sweet pepper over the salad or make the Lemon Dressing (search on this blog)

Serve as a side or a complete meal.

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Whoopy Peach Salad

December 16, 2021December 16, 2021by Karen ClaassenLeave a Comment

This is without doubt one of the craziest ideas to READ about, but surprisingly satisfying and pleasing in a very old fashioned way. That statement in its own is somewhat out of the ordinary but please try this idea for a quick delicious side dish to smoked and salty meat dishes … you may just have a new favourite recipe!

1 large tin/can of peach halves
100g mature cheddar cheese, grated
60ml mayonnaise
60ml sour cream
125ml feta cheese, crumbed
a handful of basil leaves, chopped
a handful of pistachio or pine nuts
fresh lettuce to serve

Drain the peaches from the syrup.
Hold the peach in your hand with the rounded side facing upwards and make a shallow horizontal slice so that the peach can sit on it – cut away as little as possible.
Arrange some fresh lettuce on a serving plate and place the peach halves randomly, with the hollow facing upwards.
Fill each peach cavity loosely with grated cheddar cheese.
Add the yoghurt, sour cream, finely crumbed feta and chopped basil to a small bowl and stir together.
Spoon a generous dollop of the dressing onto the cheese in the peach cavity.
Scatter the pistachios/pine nuts over the salad and serve with the extra dressing on the side.

This salad goes surprisingly well with any smoked, cured or salty meat dishes that need that boost of natural sweetness.

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Balsamic Roasted Beetroot Salad

November 15, 2021November 14, 2021by Karen ClaassenLeave a Comment

30ml butter, melted
15ml olive oil
83ml balsamic vinegar
30ml water
15ml sugar
1,2ml salt
about 12 small/medium beetroot
baby spinach
5 fresh peaches, stoned and quartered
100g goats cheese
30ml honey

Preheat your oven to 180℃.
Add the melted butter, olive oil, balsamic vinegar, water, sugar and salt to a small bowl and whisk everything together. Set aside.
Wash and scrub the beetroot and cut off the hairy parts at the root. Half or quarter each, depending on its size and place them in an oven tray.
Pour the balsamic mixture over and cover the pan with aluminium foil.
Bake the beetroot for 30 minutes, remove the foil, turn the beets and bake for a further 30 minutes or until fully cooked and beautifully glazed.
Remove the tray from the oven and allow to cool. Reserve the pan juices.
Arrange the baby spinach, cooled beetroot and peach quarters on a serving platter and break the goats cheese over it.
Mix together 45ml of the reserved pan juices and the honey and drizzle over the salad.
Serve as a side or with a fresh crusty bread as a lunch.

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Pearl Barley Salad

November 9, 2021November 8, 2021by Karen ClaassenLeave a Comment

375ml uncooked pearl barley
45ml sherry vinegar
2,5ml dijon mustard
2,5ml salt
30ml olive oil
50g blue cheese, crumbled
50 – 100g baby spinach
half a red onion, sliced
80ml pecan nuts

Cook the pearl barley according to the packet instructions – usually it is 1:3 (pearl barley : water). Allow to cool completely.
Add the vinegar, mustard, salt and olive oil to a cup and whisk everything together. Set aside.
Add the cooked and cooled pearl barley, baby spinach, blue cheese and red onion to a large bowl and mix together.
Drizzle the dressing over the salad and give it another quick mix.
Spoon the salad into a serving bowl and sprinkle with the pecan nuts before serving.

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Sweet Potato Cakes

November 2, 2021November 2, 2021by Karen ClaassenLeave a Comment

750g cooked and mashed sweet potato (about 4 medium sweet potatoes)
125ml self-raising flour
1 X 375ml can of Corn kernels, drained (you may substitute with cooked corn)
125ml pumpkin seeds
1 egg
2,5ml salt
2,5ml cinnamon
63ml brown sugar
vegetable oil to fry

Add all the ingredients to a large mixing bowl and mix through.
Place a heavy bottom pan onto medium-high heat and cover the bottom with vegetable oil to heat up.
Scoop a tablespoonful of the mixture into the pan and fry for 2-3 minutes before flipping and frying the other side for another 2-3 minutes. Do not overfill your pan as you want the sweet potato to caramelise and fry to a golden, crisp outside. Keep going until all the mixture is used.
Serve the cakes with a dollop of yoghurt and honey.

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Roasted Sweet Pepper Salad

November 1, 2021November 1, 2021by Karen ClaassenLeave a Comment

450g sweet peppers/bell peppers
30ml + 15ml olive oil
30ml white wine vinegar
1 clove of garlic, minced
12 basil leaves, chopped
2 sprigs of thyme
5ml sugar
2,5ml salt
45ml pine nuts, toasted
125ml crumbed feta cheese
125ml olives, pitted

Turn your oven on the grill setting and line a baking sheet with aluminium foil.
Drizzle the 15ml olive oil on the peppers and spread evenly over each pepper with your hands. Place the peppers on the lined baking sheet and grill for about 15 minutes, until their skins are black. DO NOT take the peppers out too soon….they can not be too blackened!
Immediately place the charred peppers in a mixing bowl and cover the bowl tightly with plastic wrap. Set aside until the peppers are cool enough to handle.
Break open the peppers, remove the core and seeds and pull the skin from each. It is easiest to use your hands to scrape the seeds out and it is quite all right for the peppers to tear into strips!
Add the peppers, oil, vinegar, garlic, basil, thyme, sugar and salt to a mixing bowl and refrigerate for one hour.
Arrange the marinated peppers on a serving plate and top with pine nuts, feta and olives.

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Split Pea and Bacon Soup

August 24, 2021August 24, 2021by Karen ClaassenLeave a Comment

400g bacon, sliced/diced into 0,5cm pieces
1 onion, chopped
1 carrot, finely chopped
6 cloves of garlic, sliced
500g split peas
3 bay leaves
2,5l chicken stock
a small handful of thyme, leaves stripped

Put a saucepan on medium-low heat and add the bacon pieces. Cook until the fat is rendered.
Add the onion, carrot and garlic and cook until the onion is soft and translucent.
Add the split peas and stir to coat in the bacon fat.
Add the bay leaves and 2,5l chicken stock.
Bring the mixture to a boil and then reduce the heat to a simmer.
Skim off the foam that rises to the top. Stir the soup every now and then.
Add the thyme leaves and simmer the soup for at least an hour. Add more stock if you prefer a thinner soup.
Remove the saucepan from the heat and season with salt and pepper.
Purée with a stick blender.
Reheat the soup and check the seasoning.
Serve piping hot with fresh bread.

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Beetroot Hummus

August 13, 2021August 13, 2021by Karen ClaassenLeave a Comment

This hummus takes some effort but keeps well in the fridge and makes a delicious sandwich or dip!

125ml beetroot, cooked and chopped
1 400g tin of chickpeas
60ml tahini
2 cloves of garlic, minced
the juice of one lemon/15ml fresh lemon juice (preserved lemon juice leaves a bitter aftertaste)
5ml salt
15ml olive oil

Add all the ingredients to a liquidiser and blitz until it is smooth and emulsified.
Store in a glass jar in your refrigerator.

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Sweet Potato with Apricot

July 20, 2021July 16, 2021by Karen ClaassenLeave a Comment

This simple apricot sauce transforms a baked sweet potato into a well-balanced, tasty meal. Easy, quick and utterly delicious!

6 – 8 medium sweet potatoes
250g dried apricots
125ml honey
30ml apple cider vinegar
2,5ml ground ginger
2,5ml ground coriander
a pinch of salt

Preheat your oven to 180℃ and line a baking sheet with baking paper.
Place the sweet potatoes on the baking sheet and bake for about 40 minutes, until soft. Remove from the oven and keep warm.
Turn your oven onto the grill setting.
Add the apricots to a mixing bowl and sprinkle lightly with olive oil. Mix through so that all of the apricots are covered in oil.
Spread out on a baking sheet lined with baking paper and grill until very lightly charred. Keep an eye on them, they burn quickly!
Add half the apricots to a liquidiser.
Add the honey, vinegar, ginger, coriander and a pinch of salt and blitz to a purée.
Taste the sauce and adjust to your liking. Adjust the thickness to your liking by adding more apricots for a thicker sauce.
Make a slit in the baked sweet potatoes and spoon the sauce over it.
Serve on rocket leaves and the rest of the whole roasted apricots.

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Apple Salad

July 16, 2021June 26, 2021by Karen ClaassenLeave a Comment

Build this salad as large or as an individual portion and keep the dressing in the refrigerator for the next day – it is delicious with anything fresh and crunchy!

mixed lettuce
red cabbage, cut into chunks
apple, sliced or cubed
walnuts
black sesame seeds

Dressing:
45ml mayonnaise
45ml Greek yoghurt
5ml lemon juice
2,5ml salt
Whisk the ingredients together until emulsified.
Spoon on to the salad before serving.
The dressing can be kept refrigerated for 5 days.