Lemon Cheesecake ~ Banting

4 Banting Rusks
50g Butter
220g Smooth Cottage Chse
250ml Fresh Cream
1 Tbsp Xylitol
1 Lemon

Crust – Crush the rusks. Melt the butter in a bowl. Then add ¾ of the crushed rusks, mix well and press into the base of a greased round pie or quiche bowl and chill. Filling: Grate the rind off the lemon and squeeze the juice into a bowl. Whip the cream until thick, then slowly add xylitol, lemon juice, cottage cheese and lastly fold in grated lemon rind. Spoon the mixture over the crumbs Sprinkle the leftover rusks over the top. Chill for 1 hour before serving.

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Vegetarian wellington

500g butternut squash, peeled and cut into 1cm dice
2 tbsp olive oil
small bunch sage , leaves finely chopped
2 shallots , finely chopped
500g closed cup mushrooms , chopped
3 garlic cloves, crushed
150ml double cream
200g fresh breadcrumbs
½ tsp ground mace
150g cooked chestnuts , chopped
whole nutmeg, for grating
500g block puff pastry
plain flour, to dust
6-8 cooked beetroot (similar sized- about 400g)
1 egg , beaten, to glaze
1 tbsp sesame seeds or poppy seeds, to decorate

Heat the oven to 200C/180C fan/gas 6. Toss the squash with 1 tbsp oil, half the sage and some seasoning. Tip onto a baking tray and roast for 25 mins until tender.

Meanwhile, heat 1 tbsp oil in a large frying pan and fry the shallots for 10 mins until tender. Add the mushrooms and fry for 15 mins until softened, and the liquid has evaporated.

Add the garlic and remaining sage to the mushrooms, fry for a minute, then add the double cream. Stir until it coats the mushrooms and no liquid remains. Fold in the breadcrumbs, mace, chestnuts and roast squash. Season everything well, adding a grating of nutmeg. Leave to cool before assembling the wellington.

Roll the pastry out on a floured work surface to a 35 x 45cm rectangle. Transfer to a large parchment-lined baking sheet with one of the long lengths of the pastry facing towards you. Spoon the mushroom and squash mixture down the length of the pastry, leaving a 7cm border along the top and 1cm on both sides. Brush all the exposed pastry with beaten egg.

Put the beetroots in a line down the middle of the filling – they should be touching. Fold the filling-covered, long length of the pastry over the beets, using the paper to help you. Roll up and trim the pastry with a knife when it’s overlapping by 1cm.

Place the wellington seal-side down, and pinch the ends to seal. Egg wash the whole thing and use a fork or blunt cutlery knife to score the pastry in a pretty pattern. Chill until for at least 30 mins, or up to 24 hrs.

Heat the oven to 200C/180C fan/gas 6. Brush the wellington with more beaten egg, sprinkle with the sesame or poppy seeds and bake for 45-50 mins until golden brown and puffed up. Leave to rest for 10 mins before carving into chunky slices with a sharp knife to serve.

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Kidney Bean and Pineapple Curry

1 large onion, finely chopped, or 140g frozen diced onion
1 tbsp vegetable oil
1–2 tbsp garlic and ginger paste
2 tbsp medium curry powder
432g tin pineapple chunks in juice
400g tin kidney beans, rinsed and drained
2 x 400g tins chopped tomatoes
salt and black pepper

To serve
basmati rice
fresh coriander (optional)
Recipe tips
Put the onion in a large non-stick pan, add the oil and a generous pinch of salt, and cook over a medium heat for 5 minutes, or until the onion starts to soften.

Add the garlic and ginger paste and stir in well, then stir in the curry powder. Pour in the pineapple, along with all of the juice. Add the kidney beans, then the tomatoes, and stir well. Season generously with black pepper and simmer for 30 minutes, stirring occasionally to prevent the curry from sticking and burning. You may need to add a splash of water to stop it from drying out.

Serve hot, with basmati rice and coriander, if using.

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Pineapple Fried Rice


30 ml (2 Tbsp.) Sunflower oil, divided
2 Eggs, lightly beaten
1 Red pepper, diced
1 Clove garlic, crushed
1 x 440 g can Rhodes Quality Pineapple Pieces in Light Syrup, drained
500 ml (2 cups) Rice, cooked
190 ml (¾ cup) Chopped spring onions
30 ml (2 Tbsp.) Soy sauce

To serve: roasted cashew nuts, chopped coriander leaves, fresh limes or lemons

1. Heat 5 ml (1 tsp.) Oil in a large non-stick frying pan.
2. Pour in the eggs and stir to scramble and set aside.
3. Add the remaining oil to the same pan.
4. Add the red pepper and the garlic and fry for a few minutes until slightly tender.
5. Add the Rhodes Quality Pineapple Pieces and quick fry to heat.
6. Return the eggs to the pan and stir well to mix, breaking up the egg.
7. Add the rice to the pan and toss gently to heat through.
8. Add the spring onions and the soy sauce.
9. Season to taste.
10. To serve sprinkle with roasted cashew nuts and fresh coriander and squeeze over a little lime juice.

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Pumpkin curry with chickpeas

1 tbsp sunflower oil
3 tbsp Thai yellow curry paste, or vegetarian alternative
2 onions , finely chopped
3 large stalks lemongrass, bashed with the back of a knife
6 cardamom pods
1 tbsp mustard seed
1 piece pumpkin or a small squash (about 1kg)
250ml vegetable stock
400ml can reduced-fat coconut milk
400g can chickpea, drained and rinsed
2 limes
large handful mint leaves
naan bread, to serve

Heat the oil in a sauté pan, then gently fry the curry paste with the onions, lemongrass, cardamom and mustard seed for 2-3 mins until fragrant. Stir the pumpkin or squash into the pan and coat in the paste, then pour in the stock and coconut milk. Bring everything to a simmer, add the chickpeas, then cook for about 10 mins until the pumpkin is tender. The curry can now be cooled and frozen for up to 1 month.

Squeeze the juice of one lime into the curry, then cut the other lime into wedges to serve alongside. Just before serving, tear over mint leaves, then bring to the table with the lime wedges and warm naan breads.

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Low-Carb Tuna Cheese Melt

1 serving
2 pieces of oopsie bread or other LCHF bread

Tuna Fish Salad
⅓ cup (80 ml) homemade mayonnaise or sour cream
1–2 celery stalks, thinly sliced, 60 g
¼ cup dill pickles, chopped, 30 g
1 can solid light tuna fish in olive oil, 140 g
½ teaspoon lemon juice
½ garlic clove, pressed
Salt and pepper to taste

100 g cheese, shredded
1 pinch cayenne pepper or paprika powder

Preheat the oven to 175°C. Mix the salad ingredients well. Place the bread slices on a baking sheet with parchment paper. Spread the tuna mix on the bread and sprinkle cheese on top. Add some paprika powder or cayenne pepper. Bake in oven until the cheese has turned a nice color, about 15 minutes. For a complete meal, serve with leafy greens!

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Fishcakes and slaw ~Diabetic Friendly

Pick n Pay

Fish cakes:
½ cup (125ml) brown lentils
3 PnP spring onions, finely chopped
2 tsp. (10ml) PnP garlic and ginger paste
Juice (30ml) and zest of ½ lemon
300g PnP smoked snoek, flaked
2 Tbsp. (15ml) PnP curry powder
Salt and milled pepper
Flour, for dusting
Canola oil, for frying

2 packets (600g) PnP Julienne Trio (shredded beetroot, carrot and butternut)
2-3 Cara or regular oranges, peeled and segmented
1 small PnP red onion, finely sliced
1 packet (20g) PnP coriander, stems removed
Lemon juice, to taste
2 Tbsp. (30ml) canola oil
1 tub (175ml) PnP low-fat plain yoghurt, for serving

Cook lentils in lightly salted water until just tender. Drain well and allow to cool slightly. Mash lentils roughly. Mix with spring onions, garlic and ginger paste, lemon juice and zest, smoked snoek, and curry powder, and season. Shape into fishcakes and dust in flour. Shallow-fry in oil until golden and heated through. Drain on kitchen paper. Toss slaw ingredients together and dress with lemon juice and oil. Season. Serve fishcakes with slaw and yoghurt.

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Lamb Chops with Herb Butter ~ LCHF


8 lamb chops
1 tablespoon butter
1 tablespoon olive oil
1 lemon
Salt and pepper
Herb butter (ideally homemade)

Let the chops reach room temperature before they are fried or grilled. The meat should not be cold when it’s cooked, or it won’t get a nicely brown surface. If you make a few cuts into the fat part, the chop won’t curl up. Fry in butter and some olive oil if you’re using a frying pan. If you’re grilling, just brush on some olive oil before placing the chops on the grill.
Fry for 3–4 minutes, depending on how thick the chops are. Really thick chops will need a longer cooking time. However, it’s OK for lamb to be a little pink inside. Serve with lemon wedges and herb butter.

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Breakfast Fritata ~ Banting


4 Eggs
½ cup Double Cream
4 pieces Bacon
1 Courgette
½ Onion
½ tsp Crushed Garlic
1 Avocado
Salt & Pepper to taste

Preheat the oven to 180C. Chop up the onion and bacon into small pieces and fry in butter with the garlic. Cut the courgette into round slices and add to the bacon and onion. Whisk the eggs and cream together and add to the pan once the courgettes are cooked. Cook on a slow heat until the egg mixture starts to set in the pan. Grate the cheddar and spread it on top of the egg, then grill in the oven until the cheese starts to bubble and go brown Slice the avocado and put on top before eating. It can be eaten hot or cold for breakfast.

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Roasted Red Pepper and Feta Soup ~ Banting


4 Red Peppers
1 small Cauliflower
2 Tbsp Olive Oil
1 Onion
2 cloves Garlic
1 tsp Thyme
1 pinch Chilli Flakes
4 cups Chicken Broth
1 tsp Paprika
120g Feta
Salt & Pepper To taste

Preheat the oven to 200’C. Cut the peppers in half and remove the seeds, cut the cauliflower into florets, dice the onion and chop up the garlic and thyme. Roast the red peppers until the skins are black (You can rub the peppers with olive oil and place them skin down on a baking tray directly onto the stove top). Place them in a sealable container or a plastic bag and let them ‘steam’ for 20 minutes. Remove the skins and dice. Meanwhile, toss the cauliflower in 1 tablespoon of olive oil, and place it in a single layer on a baking tray. Roast in the oven until tender and caramelised, for about 20-30 minutes, mixing once in the middle. This can also be done on the stove top in a heavy bottom pan. Heat the remaining oil in a large pan over medium heat and cook the onion until tender, about 5-7 minutes. Add the garlic, thyme and chili flakes and cook for about a minute. Add the roasted and peeled red peppers, cauliflower, broth, paprika, salt, pepper and feta and simmer for 10 minutes before pureeing to the desired consistency with a hand blender. Serve garnished with crumbled feta and some diced peppers.

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