Tomato Stew


1 kg stewing beef, cubed
400 g whole tomatoes, peeled
250 g onion, chopped
5 ml salt
1 ml pepper
1 ml cinnamon
1 ml ginger
10 ml sugar
250 ml stock / wine / water
1 ml thyme
2 cloves
2 parsley stems
5 ml lemon juice
25 ml oil
1 ml chilly sauce / a small chilly

Mix all the ingredients in a Medium Gourmet Roaster. Cover and bake for 90 minutes at 180ºC. Serve with rice.

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400g can Lucky Star Pilchards in Tomato
4–6 potatoes, peeled and cut into chunks
15ml (1 Tbsp.) soft margarine
185ml (3/4 cup) low-fat or fat-free milk
Milled black pepper
4 medium baby marrows, washed, trimmed and diced
250g black or brown mushrooms, wiped clean and sliced
10ml (2 tsp) mustard powder
Milled black pepper

Heat the oven to 200°C. Drain the pilchards. Lightly spray a large baking dish with cooking spray.
Cook the potatoes in a saucepan of boiling water until soft. Drain well. Mash with the margarine and 60ml (1/4 cup) of the milk, and season with pepper. Heat a non-stick pan and spray with a little cooking spray. Add the baby marrows and mushrooms, cover and cook for 1 to 2 minutes until slightly softened. Add the remaining milk and the mustard and season with pepper. Boil, uncovered, until the sauce has reduced by half and thickened a little. Mix in the pilchards. Spoon the mushroom, marrow and pilchard mixture into the baking dish and smooth the top. Spread the mashed potato on top. Bake, uncovered, for 20 to 30 minutes until the cottage pie is piping hot and golden on top.

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Allspice Dark Almond Fat Bombs ~ Banting


Preparation time 15 mins

2 Tbsp Almond Butter
1 Tbsp Double Cream
1 Tbsp Coconut Oil, melted
1 tsp Cocoa
¼ tsp Allspice
1 Tbsp Xylitol


Mix together all the ingredients, and stir until smooth. Press into a container and freeze for 2 hours. Remove and cut into squares and enjoy!

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Rika Theron
4 portions

Ingredients:  3 large chicken breasts
1 can lychees
1 red pepper
6 spring onions
45 ml oil
125 ml water
salt & pepper
2 chicken stock cubes
45 ml tomato sauce
5 ml sugar
5 ml cornflour
10 ml water.

Cut each chicken breast in half lengthwise.  Cut each half into 3 pieces.  Chop spring onions into 5 cm lengths.  Remove seeds from red pepper and dice.  Coat chicken with cornflour.  Shake of excess and heat oil in pan and cook pieces until golden brown.  Add red pepper and spring onion.  Cook, stirring for 1 minute.  Add water, crumbled stock cubes, tomato sauce, sugar, salt and pepper.  Add drained lychees.  Mix well and cover.  Simmer until chicken is tender – about 5 minutes.  Mix extra cornflour with water to smooth paste.  Add to mixture and stir until boiling.  Serve.

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How To Make a Béchamel Sauce (White Sauce) 2 Recipes

How To Make a Béchamel Sauce (White Sauce)

What Is Béchamel, and Why Should You Know It by Heart?

A béchamel or white sauce is one of the classic French “mother sauces” that form the basis of much French cuisine.

White sauce is perhaps the most commonly used mother sauce for home cooks.
It forms the backbone of most baked macaroni and cheese recipes, as well as sausage gravy, and it can even be whipped up into savory soufflés.

It is also the secret to truly creamy casseroles and bakes — especially when you don’t want to throw in gobs of cheese.
When you want a creamy texture and luxurious silkiness to a baked dish, mix up this quick and simple sauce of milk (or non-dairy milk!)
thickened with flour, and suddenly you have that creaminess you crave.

The Basic Béchamel Ratio
The basic ratio for a classic béchamel is 3 ounces  or 85gram of fat (butter, ghee, coconut oil) to 3 ounces 85gram of all-purpose flour for the roux.
This ratio of roux will thicken up to a quart of milk, but you can use less milk for a thicker sauce, as we do below.

How to Make White Sauce at Home
White sauce is not terribly tricky, but it wants you to pay attention to it since it can go from white to brown quickly.
We’re only cooking it long enough to remove some of that raw flavor so have everything ready to go before you get started.

Here are the key steps.
Warm the milk: I highly suggest warming your milk before adding it to the hot roux.
Just a few minutes in the microwave will prevent a lot of spurting and splattering on the stovetop when the milk is added to the roux.
Plus, the sauce will thicken much faster with warm milk.
Cook butter and flour to make a roux: A roux — a mixture of equal weights butter and flour — is made by melting butter,
whisking in all-purpose flour, and cooking the two together into a clumpy paste.
The butter and flour swell as they are cooked and will thicken the milk for this creamy sauce.
Add the milk and cook until thickened:
Add just a bit of warm milk to the hot roux and whisk to loosen up the butter-flour mixture.
This also helps prevent lumps in the finished sauce.
Add the rest of the warm milk and whisk, whisk, whisk to combine.
Continue to cook the mixture until thick and creamy.

This glory brought to you by béchamel. (Image credit: Lauren Volo)
How to Use Béchamel

This sauce is a good base for creamy sauces.
It’s often used in gratins like mac and cheese and with baked vegetables and forms the base
of the classic cheese soufflé. Béchamel can dressed up into a pasta sauce with a little extra liquid and some herbs.














How To Make Béchamel Sauce (White Sauce)

Makes about 2 cups

2 cups milk
6 tablespoons unsalted butter
3 1/2 tablespoons all-purpose flour

Warm the milk: Warm the milk in a separate saucepan or in the microwave until warm to the touch and set aside.
Melt the butter: Melt the butter in a small, heavy saucepan over medium heat, but do not let it brown.
Add the flour: Add the flour and stir it quickly into the butter with a wooden spoon.
As you can see in the photo, the butter and flour will be a mixture that looks like wet scrambled eggs at first.
Cook the roux: Cook and stir the flour-butter mixture about 5 to 8 minutes.
The butter and flour will dry out slightly and turn just a bit darker to a more golden color.
Do not let it brown or darken; we are creating a “blond” or golden roux, where the flour has just been cooked.
Add a few tablespoons of warm milk: Pour in just a few tablespoons of the hot milk, just enough to moisten the flour and butter mixture.
Stir thoroughly to loosen up the thick flour mixture.
Add the remaining milk and whisk: Now grab the whisk and gradually add the rest of the milk to the loosened flour mixture while whisking constantly.
Whisk vigorously until smooth!
Cook until thickened: Cook, stirring constantly, until starting to bubble and thicken.
You will be left with a thick, warm, creamy mix of flour, butter, and milk. From here, you can add cheese, salt, and pepper to create a sauce for mac ‘n’ cheese, or the base for a soufflé.

Recipe Notes
If you use stock (vegetable, chicken, beef, veal, or shellfish) instead of milk as the primary liquid in this sauce, you will have another classic mother sauce: a velouté.
We really love using this easy sauce for lower-fat, extra-tasty pasta sauces, like this rich no-cream wild mushroom pasta sauce.
Storage: Leftover béchamel can be stored in an airtight container in the refrigerator for up to 5 days. Reheat over very low heat on the stovetop.

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Cream of Asparagus Soup


Preparation time 10 mins
Cooking time 25 minutes
Serves 6

1 kg Asparagus
1 Tbsp Butter
1 medium Onion, chopped
6 cups Chicken Broth
2 Tbsp Sour Cream
To taste Salt & Pepper

Low in calories but bountiful in taste, this soup is perfect for lunch or dinner and looks visually appealing when garnished with thin asparagus spears. In a large pot, melt better on low heat. Add onion and sauté on low for about 2-3 minutes. Snap the tough ends off the asparagus and discard. Chop the asparagus into 5cm pieces. Add to the pot with the onions. Add chicken broth, salt and pepper. Cover and cook about 20-25 minutes or until asparagus is very tender. Remove from heat, add sour cream and using your hand held blender, puree until smooth.

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Everybody you meet has potential

Everybody you meet has potential

Galatians 6:10 NLT

Have you ever watched a train switch on to the same track as several disconnected rail cars, hook up, and together move forward? The truth is if you want to help people you’ve got to get on the same track, connect with them, and help move them forward. But before you can do that there are two rules you need to observe: (1) Never take anyone for granted. Tip O’Neill, former Speaker of the U.S. House of Representatives, said that during an election one of his elderly neighbors told him, “I voted for you again today even though you didn’t ask me to. ” Surprised, O’Neill replied, “But I’ve known you all my life, Mrs. O’Brien. I took out your garbage and mowed your lawn – I didn’t think I had to ask.” In a motherly tone she replied, “It’s always nice to be asked!” (2) Believe that everyone has potential. Mother Teresa said, “We don’t have to be extraordinary in any way. I can do what you can’t do, you can do what I can’t do, and together we can do great things.” You may not be able to help everybody, but you can help somebody. The thing Andrew is most noted for in Scripture is introducing his brother Peter to Jesus. But Peter ended up bringing multitudes to Jesus. In the New Jerusalem you’ll see the name of each of the apostles written above its twelve foundations (See Revelation 21:14). And Andrew’s name will be there. How come? Because he believed everybody has the potential to make a difference once they know Jesus.

Soul food: 1 Kings 14-15Mark 9:14-29Ps 101Prov 12:12-13

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Rika Theron

250 ml cake flour
2,5 ml salt
5 ml baking powder
12,5 ml castor sugar
2 eggs, well beaten
375 ml. milk
60 g melted butter
10 ml lemon juice
4 mashed bananas, rubbed through a sieve
oil for frying

110 g honey or golden syrup
30 g butter
grated rind of 1 lemon
12,5 ml lemon juice
12,5 ml brandy
110 g sultanas chopped
110 g seedless raisins chopped
110 g chopped walnuts
10 maraschino cherries, cut into quarters.

Melt honey and butter.  Add lemon rind and juice, brandy, sultanas and raisins.  Bring to boiling point.  Boil for 1 minute.  Add cherries and nuts, keep at one side while preparing pancakes.  Sift flour, salt, baking powder and castor sugar together in a bowl.  Beat eggs, milk and butter together.  Make a well in centre of dry ingredients, add liquid slowly, stirring all the time, working flour in gradually to make a thin cream consistency.  Add banana mixed with lemon juice.  Add more milk if mixture is too thick.  Grease a griddle with oil and cook pancakes until golden brown.  Keep hot.  Make about 10 pancakes.  Heat dried fruit filling and spread a little on each pancake.  Roll and place on a warm dish.  Sprinkle with a little icing sugar and serve with whipped cream.

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Use the “praise strategy”

Use the “praise strategy”

Psalm 149:6 NKJV

The Christian life is a battlefield with an enemy who’s out to defeat us every day. But God has given us strategies for winning, and praise is one of them. When Israel’s army went into battle, the tribe of Judah led the way. The name “Judah” means “praise the Lord.” So when you go into battle, go with “the high praises of God” in your mouth and He will go before you. This is the “praise strategy” that toppled the walls of Jericho for Joshua, and caused Jehoshaphat’s enemies to destroy one other before the battle even began (See 2 Chronicles 20). It’s a decision to praise God when you face a situation you can’t handle; to focus on Him instead of on your problem. You may not feel worthy – but He is! You may not feel able – but He is! Remind God of His promises. Nothing moves Him like the sight of His children praising His name and claiming His promises in the face of adversity. Jesus said, “You will have complete and free access to God’s kingdom, keys to open any and every door” (Matthew 16:19 TM). Praise invites God to intervene, so use it. And find somebody to join you in praise (See Matthew 18:19). Multiply your impact before the throne of God. The Bible says, “At midnight Paul and Silas prayed, and sang praises unto God…And suddenly…all the doors were opened” (Acts 16:25-26). So, the word for you today is: Use the “praise strategy!”

Soul food: Heb 11:17-13:25Mark 7:1-13Ps 88:1-9aProv 11:24-26

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Mushroom and Liver Casserole

Rika Theron

4 – 5 portions

450 g lambs’ liver
2 rashers streaky bacon
1 large onion, sliced
120 g mushrooms, sliced
a little lard
30 g butter
30 g flour
salt & pepper
375 ml beef stock made with a cube
5 ml dried sage
250 ml dry or medium dry cider.

Wash and thinly slice liver.  Cut up bacon and fry very gently in its own fat.  Remove from pan, gently fry liver in bacon fat for 2 minutes.  Put liver and bacon into a casserole.  Fry onion and mushrooms together in lard for about 2 minutes.  Don’ remove from pan.  Add butter to pan, then stir in flour.  Cook gently for 3 minutes until it’s just beginning to color.  Stir in stock and seasoning.  Bring to boil, stirring until slightly thickened.  Add brown stock from pan with cider and sage to casserole.  Cover dish and cool (160°C) for about 50 minutes until tender.

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