GOLDEN KEY Cooksgoldenkey.org.za/sites/default/files/GoldenKeyCooks_0.pdf · Golden Key International Honour Society [email protected]. Table of contents Recipe for success Student-friendly

CooksGOLDEN KEY

28 June 2018Dear Chef,

What struck me most since the start of my career at Golden Key in 2014 was the tenacity of our student members, who perform exceptionally well, often with the bare minimum resources. Good nutrition and tasty food are often reserved for visits home.

The purpose of this compilation of sometimes weird, but mostly wonderful recipes is to provide some guidance in using what most students have in their kitchens and provide some ideas for more delectable easy cooking. These recipes were provided by Golden Key members and vary from very simple to slightly challenging to prepare. This project has been in the making for quite a while, and I would like to thank each and every contributor. I would also like to thank my colleagues, Natasha Maharaj and Gillian Cloete for their patience, contributions, testing and editing, as well as Janine Smit and her team at Janine Smit Editorial Services for the publication of this book. Thank you so much!

Happy cooking – and if all else fails, there’s always YouTube and Google…

Yours faithfully

Dorette VisserDirector: Golden Key South AfricaGolden Key International Honour [email protected]

Table o fcontents

Recipe for success

Student-friendly budget

1. Useful information

2. Breakfast

3. Sandwiches, pitas and wraps

4. Noodles, pasta and pap

5. Salads and soups

6. Vegetable dishes

7. Chicken, meat, fish and eggs

8. Treats and snacks

9. Interesting combos

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212222848546488111

CreativityFocusIntegrityActionService

Rec ipe:

1. See the world creatively.2. Focus on opportunities.3. Add a generous dose of integrity.4. Take action with prudence.5. Have a heart of service.

Success

Ingredients: Method:

From the kitc hen of: Chef Comfort Lebese

Your budget planner can either be an Excel spreadsheet or paper• Allowance/income• Budgeted expenses• Unexpected expenses

Rec ipe:

1. Start by identifying the amount of income you receive.

2. Set your specific goals for the period.

3. List all your expenses.4. Spend wisely!

Student-friendly budget


From the kitc hen of: Khanyisile L. Ntila

1

USEFUL INFORMATION

Things you need to know

2

5. Can opener While some people favour an

electric can opener, I’ve found that there’s nothing better than a sturdy, reliable manual can opener.

6. Colander From draining pasta to washing

vegetables, I use my colander almost every day. I have a plastic one for draining pasta, washing canned beans, and rinsing off vegetables because it’s easy to clean. They’re great for sifting dry ingredients, as well as straining out fine sediment.

7. Vegetable peeler I not only use my peeler for

peeling vegetables, but I also use it for prepping salads and slicing cheese.

8. Spoons, whisks, spatulas, and tongs

All of these things are necessary if you’re planning to cook anything.

9. A frying pan, small pot and ovenproof dish

10. Towels and potholders Don’t forget these essential

kitchen tools! A good towel and potholder set will make your kitchen look beautiful and protect you from burns.

* Extract from: 10 Essential Kitchen Tools Every Starter Kitchen Needs by Lindsay Mattison

1. Knives Every kitchen needs three

knives: A chef’s knife to do the bulk of your cutting, a serrated knife for cutting bread, and a paring knife for slicing or mincing smaller items. You can buy a knife block that has all of these, or you can opt to mix and match. Buy the best you can afford.

2. Cutting boards To go along with your new,

sharp knives, you’re going to need some cutting boards! They come in all shapes, sizes, and varieties. Try to have at least two – one for protein and one for other foodstuffs.

3. Mixing bowls Mixing bowls are essential

kitchen tools. Just try mixing a cake without them! They come in many different materials, but I prefer my glass mixing bowls. They’re easy to clean, dishwasher safe, and don’t react to any food products. Glass mixing bowls should be microwave safe and can be used to cook in.

4. Measuring cups and spoons Again, try to make a cake

without measuring utensils and you’re going to have a bad time. I look for a set that is easy to store and can be washed in the dishwasher. Metal sets aren’t as sexy as their colourful plastic counterparts, but they last longer and are easier to clean.

Basic kitchen tools every starter kitchen needs:

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This basic grocery list is a very basic list of affordable items. Each one of our individualised budgets and tastes can add to this list to improve or make it as interesting as you wish.

purchase of a seedling or packets of seeds. Chillies are very easy to sprout and grow from the seeds of a chilli pepper you have just sliced.

Fruits - Bananas are the cheapest‘staple’fruit and that is pretty much what we have in our household all year round. All other fruit are very much seasonal and so are their prices.Some of the cheaper’seasonal fruit you can buy includes apples, pears, oranges, naartjies, grapefruit, pineapples in autumn/winter and grapes, mangoes, papayas, watermelons, plums and strawberries in spring/summer. These fruit will be at their cheapest when in season, or towards the end of the season.

Meat - Mixed chicken portions, fish fingers, pork bangers. fish fillets, pork chops, minced meat, bacon.(If you want to keep your meat budget as low as possible, avoid buying beef and more exotic seafood. Cold meats can be pricey overall but cooked ham and polony cold meats are the cheapest.)

Basic grocery list on a budget

Staples - Pap, pasta, rice, noodles.

Tinned food - Beans (in brine or tomato sauce), chickpeas, fish (pilchards, tuna or sardines).

Vegetables - Potatoes, onions, tomatoes, carrots(These are the four vegetables to keep at hand. They can be cooked in so many different ways and are also a great addition to many of the meat-based meals.)Additionally, the following veggies are also very affordable, especially when purchased fresh in season: cauliflower, cabbage, mushrooms, lettuce, bell peppers (red, green or yellow), spinach, cucumber, green beans, sweet potato, butternut, gem squash, baby marrows, mealies.Avoid buying ready-washed, peeled or chopped packets of vegetables and fruit. Those are the most expensive. Buy your fruit and veggies fresh and whole, preferably at a greengrocers. You can grow herbs such as parsley, basil and mint on your own in pots so it should not cost you anything other than the initial

Useful

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Cooking and baking - Cooking oil, flour, baking powder/yeast, tomato paste, stock cubes, spices

Drinks - Tea, coffee, sugar

Sweets - Jelly, biscuits

* Extract from: Basic grocery list on a budget by Natalija Cameron

Condiments - Salt and pepper, tomato sauce, mustard, mayonnaise, chutney/atchar, vinegar

Dairy - Long-life milk, cheese, maas/yoghurt

Spreads - Margarine, bovril/marmite, jam, peanut butter

Basic grocery list on a budget

40 tips for cheap and healthy eating

Protein• Cut your groceries bill by curbing

your appetite for red meat. Although protein-rich foods are an important part of your daily meals, it does not only have to be red meat. There are far healthier and protein-rich foods that are less expensive, such as chicken, fish, eggs, beans and pulses.

• Opt for one meatless day per week. Consider having one or two vegetarian meals per week and experiment with vegetarian sources of protein, such as beans and lentils.

• Make your meat go further by mixing in kidney beans, mixed beans,

lentils or even baked beans. When cooking mince meat, add soya, lentils, beans, oat bran and/or vegetables to bulk it out. Add beans, lentils, potatoes and other veggies to stews, casseroles and curries. Mix mashed, cooked dried beans with mince or fish to make meat loaf, fish cakes or meatballs.

• Prepare stews from tough and more affordable cuts of meat. By using moist cooking, these cuts will become more juicy and tender.

• Tinned fish, such as pilchards and tuna, is cheaper than buying fresh fish. Frozen fish also tends to be cheaper than fresh fish, always compare prices.

Money is tight and we are all trying our best to save around every corner. Healthy eating is possible by including a variety of vegetables, fruit, whole grains and protein in your diet without breaking the bank. Here is how:

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Making your own fishcakes with pilchards is more economical. Flake fish and extend it by making a stir- fry with rice and vegetables.

• Whole chicken is cheaper per kilogram. Save money by cutting the chicken up into portions and freezing for later use. Remember to remove the skin and all excess fat if you are avoiding fat.

• Don’t buy tinned meat and processed cold meats such as polony, salami and viennas. They are expensive. Rather use tinned fish or left-over chicken for sandwiches and salads.

Fruit and vegetables• Do not cut down on your fruit

and vegetable intake. These are‘protective foods’that guard against disease. Make sure you still get your six to seven portions of fruit and vegetables a day by buying in season. They are not only much cheaper during their peak growing times, but they also taste better. Cook them in different ways to keep your menu varied.

• Buy vegetables and fruit in bulk from a greengrocer and share with friends and family. Onions, potatoes, butternut and gem squash are cheaper by the pocket and tomatoes by the box.

• Stay away from canned fruit and vegetables, as these tend to be more expensive.

• When fruit is very expensive, save money by buying more vegetables, especially those that are nice to snack on when raw, such as carrots, celery, cucumber, tomatoes and fresh green beans.

• Do not dismiss frozen vegetables, it is usually frozen fresh after harvest and could be cheaper than the fresh produce as you can keep it in the freezer.

• Self-selected vegetables and fruit are cheaper per kilogram than pre-packaged options.

• Retain maximum nutritional value of vegetables by peeling them very thinly with a vegetable peeler.

• Use vegetable leaves and skin with onions and potatoes in soups or stews. Left-over or wilted vegetables can also be added to soups.

• Start your own vegetable garden.

Grains and cereals• Buy unrefined whole grains as far

as possible. Standard low-GI brown bread is, for example, often cheaper than white bread, and generally much cheaper than special breads and rolls.

• Buy porridges that you can cook. Maize meal is the cheapest kind of porridge available in South Africa. Oatmeal and maltabella are more expensive, but still far healthier and cheaper than instant cereals and will keep you satisfied for longer.

• Luxuries such as cake, biscuits, rusks and potato chips are expensive, empty kilojoules that add no value to your health or budget.

• Although there are often specials to be found on pasta, such as noodles and spaghetti, it’s good to note that other grains such as samp, corn, rice and pearled wheat are often cheaper than pasta.


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Dairy• Milk sold in sachets is generally

cheaper than those packaged in plastic bottles or cartons.

• Use skim-milk powder instead of coffee creamers, tea whiteners or milk blends.

• Cheaper substitutes like low-fat or fat-free cottage cheese can be used instead of more expensive ingredients like ricotta cheese.

• Use less cheese in cooking by using a little mustard or cayenne pepper.

• Use yoghurt, condensed milk and evaporated milk sparingly.

• Buying a large tub of yoghurt often works out cheaper than buying small snack-size containers.

Fats• Eat some butter and some soft

margarine and some plant oils, but in small quantities.

• Use only a little oil in the preparation of food. Take note that certain foods, like onions, don’t have to be fried in oil. Simply soften them in a little hot water before adding the other ingredients.

• Grill, steam and microwave foods instead of frying them.

More smart shopping tips• Make a shopping list before you go

shopping and stick to it to avoid impulse buying.

• Take your calculator with you on your shopping trip to help you stick to your budget.

• Never go shopping when you are hungry. Going to the grocery store on an empty stomach will leave you more likely to buy on impulse.

• Plan a week’s menu in advance and

buy accordingly so that you can take advantage of weekly specials. Check out local newspapers for specials and discount coupons for extra savings.

• Compare prices and quality when shopping. Remember that no-name brands and buying items in big sizes are not necessarily cheaper. Scan the supermarket shelves as the more expensive items are usually placed at eye level.

• Practise portion control and cook just enough for everyone. This will save your rands as well as help your waistline.

• Experiment with your cooking by using left-overs in other dishes.

• Pack your own lunch for work. You will not only eat healthier food, you’ll be less tempted to raid the vending machine later – a bad move for you both your wallet and waistline.

• Cut out convenience foods such as soda, cookies, processed foods and pre-packaged meals. They are both expensive and fattening.

• If you can’t go without snacking, make your own pre-packed snacks by buying a large packet of raisins, nuts, dried fruit or pretzels and separating them into individual portions yourself. You can also snack on freshly cut fruit and vegetables.

• Grow a vegetable garden. Start a plot in your backyard or a container garden on your patio and save money on vegetables like cucumbers, tomatoes, carrots and radish. You can also start a compact herb garden in small pots by your kitchen window.

* Extract from: health24


Useful

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Batter: An uncooked, pourable mixture, usually made up of flour, a liquid, and other ingredients.

Beat: To stir rapidly to make a mixture smooth using a whisk, spoon or mixer.

Blanch: To cook briefly in boiling water to seal in flavour and colour; usually used for vegetables or fruit, to prepare for freezing, and to ease skin removal.

Blend: To thoroughly combine two or more ingredients, either by hand with a whisk or spoon, or with a mixer.

Boil: To cook in bubbling water that has reached 100 °C.

Braise: To cook first by browning, then gently simmering in a small amount of liquid over a low heat in a covered pan until tender.

Bread: To coat with crumbs or cornmeal before cooking.

Broil: To cook on a rack or spit under or over direct heat, usually in an oven (similar to grilling).

Many terms are used exclusively in cooking. You need to know what they mean in order to understand even basic recipes. Some of the most common terms are defined here.

Glossary of cooking terms

Al dente: Pasta cooked until just firm. From the Italian‘to the tooth.’

Bake: To cook food in an oven, surrounded with dry heat; called roasting when applied to meat or poultry.

Baking powder: A combination of baking soda, an acid such as cream of tartar, and a starch or flour (moisture absorber). The most common type is double-acting baking powder, which acts when mixed with liquid and again when heated.

Baking soda: The main ingredient in baking powder, baking soda is also used when there is acid (such as buttermilk or sour cream) in a recipe. Always mix with other dry ingredients before adding any liquid, since leavening begins as soon as soda comes into contact with liquid.

Barbecue: To cook foods on a rack or a spit over coals.

Baste: To moisten food for added flavour and to prevent drying out while cooking.

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Dollop: A spoonful of soft food such as whipped cream or mashed potatoes.

Dot: To scatter butter in bits over food.

Dress: To coat foods such as salad with a sauce. Also, to clean fish, poultry or game for cooking.

Drippings: Juices and fats rendered by meat or poultry during cooking.

Drizzle: To pour melted butter, oil, syrup, melted chocolate or other liquid back and forth over food in a fine stream.

Dust: To coat lightly with confectioners’sugar or cocoa (cakes and pastries) or another powdery ingredient.

Fillet: A flat piece of boneless meat, poultry or fish. Also, to cut the raw meat from the bone.

Flambé: To drizzle liquor over food while it is cooking, then when the alcohol has warmed, ignite the food just before serving.

Brown: To cook over high heat, usually on top of the stove, to brown food.

Core: To remove the seeds or tough woody centres from fruit and vegetables

Cream: The butterfat portion of milk. Also, to beat ingredients, usually sugar and a fat, until smooth and fluffy.

Cube: To cut food into small cubes (about 1/2 inches in size).

Cut in: To distribute a solid fat in flour using a cutting motion, with two knives in a scissor-like fashion or a pastry blender, until divided evenly into tiny pieces. Usually refers to making pastry.

Deep-fry: To cook by completely immersing food in hot fat.

Deglaze: To loosen brown bits from a pan when making a gravy by adding a liquid, then heating while stirring and scraping the pan.

Dice: To cut food into very small cubes (1/8 to 1/4 inches in size).

Marinate: To soak in a flavoured liquid; usually refers to meat, poultry, or fish.

Mince: To cut into tiny pieces, usually with a knife.

Parboil: To partially cook by boiling. Usually done to prepare food for final cooking by another method.

Poach: To cook gently over very low heat in barely simmering liquid, just to cover it.

Purée: To mash or grind food until completely smooth, usually in a food processor, blender, sieve or food mill.

Reduce: To thicken a liquid and concentrate its flavour by boiling.

Roast: To cook a large piece of meat or poultry uncovered with dry heat in an oven.

Sauté or pan fry: To cook food in a small amount of fat over relatively high heat.

Sear: To brown the surface of meat by cooking it quickly over high heat to seal in the meat’s juices.

Fold: To combine light ingredients such as whipped cream or beaten egg whites with a heavier mixture, using a gentle over-and-under motion, usually with a rubber spatula.

Glaze: To coat food with glossy mixtures such as jellies or sauces.

Grate: To rub food against a serrated surface to produce shredded or fine bits.

Grease: To rub the interior surface of a cooking dish or pan with shortening, oil or butter to prevent food from sticking to it.

Grill: To cook food on a rack under or over direct heat, as on a barbecue or in a broiler (similar to broiling).

Grind: To reduce food to tiny particles using a grinder or a food processor.

Julienne: To cut into long, thin strips, match-sticklike in shape.

Knead: To blend dough together with hands or in a mixer to form a pliable mass.

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Stir-fry: To quickly cook small pieces of food over a high heat, stirring it constantly.

Whip: To beat food with a whisk or mixer to incorporate air and produce volume.

Whisk: To beat ingredients (such as heavy or whipping cream, eggs, salad dressing or sauce) with a fork or whisk to mix or blend it or to incorporate air.

Zest: To finely grate the outer, coloured part of the peel of citrus fruit.

* Extract from: www.goodhousekeeping.com

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Shred: To cut food into narrow strips with a knife or a grater.

Simmer: To cook in liquid just below boiling point; bubbles form but do not burst on the surface of the liquid.

Skim: To remove surface foam or fat from a liquid.

Steam: To cook food on a rack or in a steamer over boiling or simmering water in a covered pan.

Steep: To soak in a liquid just under boiling point to extract the essence, for example, tea.

Stew: To cook covered over a low heat in a liquid.

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BREAKFAST

breakfa

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1 cup grated onion¼ cup oil½ cup finely chopped tomatoes1 cup grated cheddar cheese4 whole eggsSaltPepperCayenne pepper

Rec ipe:

1. Fry onion, cheese, and tomato lightly in oil.

2. Add eggs one by one stirring well.3. Add salt and pepper, etc.

* Serve by itself or on toast.

Scrambled egg with a twist


From the kitc hen of: Ashleigh Gayle Lamb

1 cup oats1 cup milk1 banana1 teaspoon honey1 teaspoon peanut butter

1. Mix 1 banana 1 large teaspoon of honey and peanut butter in a bowl.

2. Add 1 cup oats and 1 cup milk.3. Let it steep in the fridge overnight

(or for at least 5 hours).4. Add more liquid if you like.


From the kitc hen of: Ayesha Moola

Rec ipe:Overnight oats

Breakfast

Overnight oats are a no-cook method of making oatmeal. Instead of cooking your oats with liquid on the stove or in the microwave, you mix rolled (old-fashioned) oats with the liquid and other mix-ins, and let it rest in the fridge overnight.

In the morning, you have a pudding-like porridge that is perfect for easy grab-and-go breakfasts. It doesn’t have the same texture as hot/stove-top oats; it is creamier and denser.

13

Rec ipe:

Carrot cake overnight oats

Add the following to the ingredients of the classic overnight oats:

1 large carrot (peeled and grated)2 tablespoons softened cream cheese¼ cup raisins½ teaspoon ground cinnamon

Banana chocolate chip


½ ripe banana (chopped or mashed)2 tablespoons chocolate chips

Eight classic overnight oats recipes

Classic overnight oats

Ingredients:

⅓ cup plain yogurt or milk½ cup rolled oats⅔ cup unsweetened milk of choice1 tablespoon chia seeds or ground flax-meal (optional)½ teaspoon vanilla extractPinch of saltHoney or syrup to taste

Method:

Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid.Close and refrigerate for at least 4 hours, but preferably overnight before eating.

Chocolate peanut butter overnight oats


2 tablespoons natural peanut butter2 tablespoons unsweetened cocoa powder

Breakfast

14

Rec ipe:

Pumpkin spice overnight oats


½ cup plain pumpkin puree½ teaspoon ground cinnamon⅛ teaspoon ground cloves¼ teaspoon ground nutmeg

Chocolate coconut overnight oats


2 tablespoons unsweetened cocoa powder¼ cup unsweetened flaked coconut

From the kitc hen of: wholefully.com

Tropical fruit


⅔ cup full-fat coconut milk (in the can) – instead of the milk⅓ cup chopped fresh or canned pineapple⅓ cup chopped ripe mango½ ripe banana (chopped or mashed)2 tablespoons unsweetened flaked coconut

Strawberry cheesecake


¼ cup chopped fresh strawberries3 tablespoons softened cream cheeseZest and juice of ½ lemon

Breakfast

15

Eight classic overnight oats recipes

Oats1 tablespoon peanut butterMilk½ apple1 full bananaCinnamon sugar to sprinkle

Rec ipe:

1. Cube apple and bananas.2. Bring the oats to a boil in milk for

5 minutes or until satisfactorily cooked.

3. Pour into a bowl.4. Add peanut butter and stir.5. Spread fruit over and sprinkle with

cinnamon sugar.

Peanut butter and fruit oats


From the kitc hen of: Alundrah Sibanda

1 cup all-purpose flour¼ cup sugar2 whole eggs (beaten)2 tablespoons cooking oil1 pinch salt2 teaspoons baking powder½ cup milk

1. Sift dry ingredients.2. Add eggs, milk and oil.3. Drop a spoonful of the mixture in a

hot, lightly greased pan.4. Turn over when bubbles form.5. Fry until golden brown and serve with

seasonal fruit, syrup or peanut butter.


From the kitc hen of: Hilton Gallagher

Rec ipe: Easy crumpets

Breakfast

16

250 ml all-purpose flour15 ml sugar5 ml baking powder2½ ml salt200 ml milk1 whole egg (beaten)12½ ml melted butter

Rec ipe:

1. Mix dry ingredients.2. Add egg, butter and milk.3. Place on a heated pan.4. Flip it when bubbles start to form.

Crumpets or flapjacks


From the kitc hen of: Stephanie Süllwald

1½ cups oats1 whole egg1 cup milk¼ teaspoon baking powder1 bananaHoney (optional to garnish)Cinnamon (to garnish)

1. Blend all the ingredients except cinnamon and honey.

2. Put ¼ cup on a non-stick pan.3. Turn over when bubbles appear.4. Remove when light brown on both sides.5. Serve with honey and cinnamon.


From the kitc hen of: Zahra Didarali

Rec ipe:Refined sugar-free oat pancakes

Breakfast

17

Any fruit and any quantity

Example:1 banana1 apple¼ pineapple3 apricots¼ paw-pawHandful of grapesGrated fresh ginger

Rec ipe:

1. Add everything in a blender. Add water or ice blocks.

2. Blend until smooth and enjoy.

* Tip: You can freeze any fresh, ripe seasonal fruit to use in a smoothie. Add yoghurt or milk for extra protein.

Fruity smoothie


From the kitc hen of: Vuyelwa Bontsi

Sliced bread4 whole eggs¼ cup of milk 1 teaspoon of cinnamon 2 teaspoons of sugar (preferably brown sugar)Extra sugar to sprinkle as garnishSeasonal fruit2 tablespoons cooking oil for frying

1. Mix milk eggs, cinnamon and sugar to form batter.

2. Cut fruit into small slices.3. Heat oil in a pan.4. Dip bread in batter.5. Fry the dipped bread over medium heat

in the cooking oil.6. Serve with fresh sliced fruit,

sprinkled with sugar.


From the kitc hen of: Mpho Mabotja

Rec ipe:Weekend French toast

Breakfast

18

3 whole eggs1 teaspoon cooking oil1 teaspoon butterToasted bread

Rec ipe:

1. Scramble the raw eggs.2. Heat the oil with butter.3. Toast the bread.4. Fry the omelette with the cheese.

Cheese omelette with toast


From the kitc hen of: Ditshwanelo Masiea

OilDiced onionDiced baconPeas (fresh, frozen or tinned)2 whole eggsSalt

1. Sauté onion and bacon in a pan in the oil.

2. Beat eggs and add to the onion and bacon mixture, allow egg mixture to cook.

3. Add peas in the middle.4. Salt to taste.5. Fold and serve when cooked.


From the kitc hen of: Jennifer de Franca

Rec ipe:Bacon and pea omelette

Breakfast

19

3 whole eggs1 cup grated cheeseMushroomsMixed peppersSpices of your choice2 tablespoons of cooking oil

Rec ipe:

1. Braise (lightly fry) mushrooms and peppers with spices in 1 tablespoon oil.

2. In a separate pan, fry beaten eggs in 1 tablespoon oil.

3. Fill eggs with mushroom and pepper mixture, sprinkle cheese and enjoy.

Cheesy mushroom and pepper omelette


From the kitc hen of: Fazlin Mcpherson

3 whole eggs (beaten)1 medium onion (finely chopped)Tomato (diced)1 teaspoon green chillies1 green pepper (diced)¼ teaspoon cayenne pepper2 tablespoons cooking oil

1. Heat the cooking oil in a small frying pan.

2. Add a quarter of the finely chopped onion to the oil and fry for a few minutes and add the egg.

3. Fry the balance of the ingredients in cooking oil in a separate pan.

4. Add on one half of the egg, fold the other half over and serve.


From the kitc hen of: Shreya Jairaj

Rec ipe:Indian omelette

Breakfast

20

2 whole eggsSpice to taste½ teaspoon baking powder¼ mug of grated cheddar cheese¼ mug of milk2 tablespoons meat or vegetables (for filling)

Rec ipe:

1. Spray mug with Spray & Cook.2. Whisk eggs, milk, spice and baking

powder together in mug.3. Add cheese and filling.4. Microwave for 5 to 6 minutes on high.

Omelette in a mug


From the kitc hen of: Anél Kriel

2 slices of bread (buttered)¼ cup milk1 whole egg½ teaspoon sugar½ teaspoon cinnamon¼ teaspoon vanilla essence 1 tablespoon chopped chocolate 1 teaspoon golden syrup

1. Cut bread into cubes.2. Whisk together all other ingredients

(except syrup). 3. Add the mixture with the bread in a

mug.4. Microwave for 1½ minutes on high.5. Drizzle syrup.


From the kitc hen of: Mehreen Bhaiji

Rec ipe:Chocolate French toast in a mug

Breakfast

21

SANDWICHES, PITAS AND WRAPS

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2 tablespoons olive oil (some additional for serving)4 large whole eggsSalt and black pepper 4 large slices country bread (already toasted)ProsciuttoAvocado

Rec ipe:

1. Heat the oil in a large non-stick skillet over medium heat.

2. Add the eggs and cook covered for 2 to 4 minutes for slightly runny yolks.

3. Layer the bread with egg, prosciutto and top with sliced avocado.

4. Season with salt and black pepper.

Avocado, prosciutto, egg open sandwiches


From the kitc hen of: Siphakeme Mthabela

2 slices breadNutella or peanut butter (if preferred)Chopped pecan nuts/almonds and/or raisinsBanana(s)

1. Spread Nutella on both slices of bread.2. Sprinkle chopped pecan nuts (or almonds

or raisins) on one of the slices.3. Add sliced banana.4. Cover with the other slice of bread.


From the kitc hen of: Mbalenhle Mkhungo

Rec ipe:Banana sandwich

Sandwiches,

pitas and

wraps

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BreadPeanut butterBanana

* Honey may be added

Rec ipe:

1. Spread bread with peanut butter on 2 slices of bread.

2. Cut banana into slices and spread over peanut butter.

3. Add honey and cover the bread slices.

Banny hunny


From the kitc hen of: Siphindile Thusi

1 slice of seeded, brown low-GI bread (toasted)1 slice of cheddar cheese½ avocado (sliced)1 hard-boiled eggSweet and sour sauce

1. Layer cheese on toast.2. Place avocado slices on cheese.3. Add egg, cut in two halves.4. Squeeze sauce on top.


From the kitc hen of: Silindile Ngcobo

Rec ipe:Sweet and sour open avo sandwich

Sandwiches,

pitas and

wraps

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Bread1 tin tuna (drained)Pickles1 small onion (chopped)MayonnaisePepper

Rec ipe:

1. Put tuna into a bowl, with chopped onions and add mayonnaise.

2. Spread the mixture on slices of bread, add sliced pickles and pepper.

Tuna pickle sandwich


From the kitc hen of: Chipo Bvindi

Wholegrain tortilla wrapAvocadoBananaTomatoGreen pepperSalad greensChicken breastAny creamy sauce available in your kitchen

* Quantities vary depending on serving size.

1. Heat wrap for 20 seconds in the microwave.

2. Mash avocado onto wrap and layer with other chopped veggies.

3. Fry chicken in a pan and add to veggies.4. Pour sauce over and season to taste.


From the kitc hen of: Günther Kroon

Rec ipe:Healthy wrap for exam times

Sandwiches,

pitas and

wraps

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PitaChicken breastHummusAny other salad vegetables or sauces you wish to add

Rec ipe:

1. Put pita in the oven or toaster to warm.

2. Spread hummus inside.3. Add fried chicken and veg or sauces you

have.

Chicken hummus pita


From the kitc hen of: Kelly

4 pieces chicken filletSalt and pepperLemon juiceChilli powder2 tortilla wraps1 cup mixed saladSauce of choice2 tablespoons oil

1. Wash and clean the fillets.2. Season with spices (salt, pepper and

chilli pepper) and lemon.3. Grill using 2 tablespoons of oil.4. Warm wraps, layer with mixed salad,

sauce and chicken.


From the kitc hen of: Raeesah

Rec ipe:Chicken wraps

Sandwiches,

pitas and

wraps

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2 hamburger rolls30 g melted butter¼ cup tomato sauce12 thin slices salami8 slices cheese1 teaspoon dried oregano

Rec ipe:

1. Cut the hamburger rolls in half.2. Top each half with salami pieces.3. Add slices of cheese on top of each.4. Sprinkle with oregano and grill until

cheese has melted.

Pizza snack


Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

From the kitc hen of: Sippy Mvemve

Sandwiches,

pitas and

wraps

27

NOODLES, PASTA AND PAP

28

You need and aluminium pot and wooden spoon (for stirring).

750 g maize meal1 tablespoon salt¾ litre boiling water

Rec ipe:

1. Place the pot on a hot stove or fire and pour the boiling water into the pot.

2. Add 1 tablespoon salt, and then pour 750 g of maize meal into the boiling water. If cooking on a stove, lower the heat to medium and stir the maize meal with a wooden spoon until it becomes one lump. Keep stirring the pap every 10 minutes. Switch off the stove after 30 minutes and allow it to cook in the pot’s warmth for about 20 minutes.

3. Pap always tastes better when it is served warm, preferably with stew or potjiekos.

Traditional South African pap (porridge)


Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

From the kitc hen of: www.ificould.co.za

Noodles,pasta

and pap

29

500 ml boiling water5 ml salt500 ml maize meal (300 g)1 pouch instant cheese sauceSalt and pepper to taste3 large whole eggs (separated)410 g can mild and spicy chakalaka

Rec ipe:

1. Preheat oven to 180 °C.2. Pour maize meal in salted boiling

water and stir in thoroughly. Cook over low heat for 10 minutes, stirring often to a stiff pap consistency.

3. Remove from the heat and stir in the cheese sauce and egg yolks thoroughly. Season well to taste.

4. Beat the egg whites in a separate bowl until stiff-peak stage and fold into the pap mixture gently, but evenly.

5. Transfer mixture into the prepared dish and bake for 20 minutes while the meat is being cooked.

6. Serve soon after removing from the oven, with a bowl of chakalaka alongside as a perfect accompaniment. Hint: Stirring pap with the handle of a wooden spoon while cooking, is the best way to ensure even mixing.

Cheesy pap - braai side dish


Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

From the kitc hen of: Spar

Noodles,pasta

and pap

30

4 cups water1 onion (finely chopped)2 potatoes (peeled and grated)1 Knorrox chicken stock cube1 teaspoon Robertsons garlic salt2 tablespoons Korr cream of mushroom soup mixed with a little water to form a smooth paste1 tablespoons Rama margarine2 cups maize meal1.5 litres water

Rec ipe:

1. In a pot, bring 4 cups of water to the boil.

2. When boiling, add the finely chopped onion, grated potatoes, Knorroxchicken stock cube, Robertsons garlic salt, Knorr ream of mushroom soup and margarine.

3. Allow to cook until the potatoes and onion are soft.

4. In a separate bowl, mix the maize meal together with 1½ cups of water into a paste with no lumps.

5. When the onion and potatoes are soft, start to pour the wet maize meal into the pot with the onions and potatoes.

6. Reduce the heat and allow to simmer gently for 5 minutes, stirring occasionally so that the pap does not burn.

7. Replace the lid and reduce the heat, then allow the dish to steam for a further 30 minutes.

8. Serve with any meat or vegetable dish.

Savoury pap with onion and potatoes


From the kitc hen of: Knorr

Noodles,pasta

and pap

31

Layer:Maize meal (pap)

Filling: Diced baconPeppersOnion (chopped)

Topping: Potato mashGrated cheese

Rec ipe:

1. Preheat oven to 200 °C.2. Cook pap and put in oven dish as

layers.3. Add bacon and peppers, onion, and

chutney.4. Use mash and cheese as topping.5. Bake in the oven for 20 minutes.

Pap tart


From the kitc hen of: Ilario Damarah

Stir-fry veggie pack2 packets 2-minute noodlesChicken stripsSweet chilli sauceSalt and pepper to taste

1. Fry the stir-fry veggies and add the chicken strips in the sweet chilli sauce.

2. Add salt and pepper to taste. Cook thoroughly.

3. Prepare the noodles in the microwave. 4. Add together.


From the kitc hen of: Chelsea Roux

Rec ipe:Asian fusion

Noodles,pasta

and pap

32

Noodle omelette

You can serve this dish with toast or a side salad, making it one of the best 2-minute noodles recipes because you can eat it for breakfast, lunch or dinner! It is good cold too!

1. Cook the noodles (chicken flavour is my preference for this dish).

2. Lightly fry some veggies of your choice.

3. In a separate bowl, mix two eggs with a bit of salt and pepper and pour egg mix over veggies.

4. Cook on a medium to low heat until eggs are no longer runny (should be nice and crispy and golden brown on the bottom).

5. Voila! This makes one very large pancake, or you can split the ingredients in half and do two.

Flavour variations:

• Half a cup of corn kernels, grated zucchini, chopped ham.

• Bacon, cheddar, parsley.• Chinese sausage, red and

spring onion, carrot – you get the idea!

Rec ipe:

• I also flavour mine with sweet chili sauce or sticky soy and coriander for an Asian vibe.

Noodle salad

If ‘salad’is in the name it must be healthy, right?

1. Cook your noodles without flavouring and run some cold water over them to quickly chill them.

2. While they are cooking, shred some iceberg lettuce, chop up some cucumber, maybe some bean sprouts, shallots, fresh mint, grated carrot, fried tofu, even some fresh prawns would be a treat here.

3. Mix all with noodles.

For a dressing:

Keep it simple and just use a little fresh lemon or lime, or go all out and mix up a little mirin, rice wine vinegar, soy sauce, pinch of sugar and a spoon of oil for an authentic Vietnamese take-out dressing! If you cannot be bothered, grab a spring roll dipping sauce from the supermarket. It will do the trick nicely.

7 creative 2-minute noodles recipes

Noodles,pasta

and pap

33

Mince and peas

Easy peasy …

1. Fry some onion and garlic for a few minutes until going clear.

2. Add your mince and brown it well (optional: add tomato paste or tinned tomatoes).

3. Add cooked noodles and half a cup of frozen peas, pinch of mixed Italian herbs.

4. Toss it all together in the pan for a few more moments and Bob’s your uncle.

Creamy pasta noodles

Seriously one of the easiest 2-minute noodles recipes out there!

1. Cook in slightly less water than necessary.

2. Just before the noodles have finished cooking, add a tablespoon or two of thickened cream and some cooked shredded chicken (leftover or supermarket roast).

And there it is, good to go. Top with parmesan and chopped parsley.

Rec ipe:

Chicken and sweetcorn noodle soup

Who knew 2-minute noodles could be so tasty?

1. Fry a leek or some onion in a little vegetable oil.

2. Add some chicken, cooked if you’ve got it, otherwise make sure to fry the chicken until it is thoroughly cooked (brown it on all side and fry for about 10 minutes).

3. Add a cup of stock, a cup of creamed corn, and your noodles.

4. Bring to boil, simmer until the noodles are cooked.


Noodles,pasta

and pap

34

Dumpling noodle soup

This is such a treat, and very easy. Most supermarkets and all Asian grocers sell big bags of frozen dumplings with pork or prawn or veggies or all three.

1. Make a broth by frying up a little ginger, chili, garlic, golden shallot (or any variation on this theme).

2. Put a cup or two of stock in the pot, add a handful of dumplings, your noodles and a selection of veg like snow peas or finely sliced carrot, chopped cabbage (any variety).

3. And just 2 minutes later, you have gourmet noodle soup, as easy as you like.

Rec ipe:

Minestrone

You can never go wrong with minestrone. Ever.

1. Bring a cup of stock to the boil on the stove, use powdered stock or cubes.

2. Add a can of tomatoes and a pinch of mixed herbs.

3. When back to boil, add plain noodles and a big ol’cup of mixed frozen veg.

4. Cook until noodles are ready.5. Crumble the noodle cake a bit

before you add it.6. If you are feeling fancy, serve

with a drizzle of pesto and some parmesan.


From the kitc hen of: www.society19.com

Noodles,pasta

and pap

35

Packet of instant (2-minute)noodles, cheese flavourTwo fish fingers6 Gun spiceGouda cheeseNando’s peri-peri garlic sauceTomato sauce

Rec ipe:

1. Prepare the noodles as per the package instructions.

2. Fry fish fingers in oil.3. Add grated gouda to the noodles with

the fish fingers and the sauces.

Cheesy fish noodles


From the kitc hen of: Paballo Mohlala

1 packet 2-minute noodles2 whole eggs (scrambled)

1. Prepare noodles as per the package instructions.

2. Fry scrambled eggs.3. Add fried, scrambled eggs to prepared

noodles.4. Season to taste and serve.


From the kitc hen of: Wandile Dlamini

Rec ipe:Hunger buster noodles

Noodles,pasta

and pap

36

Pasta or 2-minute noodles1 tablespoon mayonnaiseSalt and pepper to tasteGrated cheese

Rec ipe:

1. Prepare pasta or noodles as per the packet instructions.

2. Add 1 tablespoon of mayonnaise with salt and pepper.

3. Add cheese and melt in the microwave oven.

Mayo cheese pasta


From the kitc hen of: Brittany Duke

2 tablespoons coconut oil1 packet French stir-fry veggies 1 packet instant (2-minute) noodles1 tablespoon soya sauce1 tablespoon sweet chilli sauce1 teaspoon thymeSalt and pepper to taste½ teaspoon garlic powder

1. Prepare noodles as per the package instructions.

2. Fry stir-fry in a pan on medium heat in coconut oil until cooked.

3. Add garlic, salt and pepper, thyme, soya sauce, garlic and sweet chilli sauce and fry for five more minutes.

4. Serve on prepared noodles.


From the kitc hen of: Amy-Lee Pook

Rec ipe:French stir-fry noodles

Noodles,pasta

and pap

37

Fattis and Monis instant noodlesFrozen vegetablesCourse/ground black pepperSalt

Rec ipe:

1. Boil instant noodles as per the package instructions.

2. Add veggies, salt, pepper, boiled water and microwave for 5 minutes.

Noodles a lá veggies


From the kitc hen of: Elelwani Ramulifho

2-minute noodles2 slices of cheese1 smoked chicken breast (sliced)½ teaspoon mixed herbs

1. Prepare the noodles as per the package instructions.

2. Add herbs to noodles.3. Layer noodles, cheese and chicken in a

bowl.4. Microwave until the cheese is melted.5. Voila!


From the kitc hen of: Roelof Steyl

Rec ipe:Student pasta bake

Noodles,pasta

and pap

38

1 or 2 packs of 2-minute noodles (any)MushroomsPeppers1 onionChoice of veggies and quantities of your preferenceChicken fillet

Rec ipe:

1. Prepare noodles as directed on the package.

2. Cut up the chicken fillet and veggies.3. Cook each in a pan and season to taste.4. Then add to prepared noodles and serve.

2-minute noodles special


From the kitc hen of: Duval Jugganath

1 packet Knorr pasta mix4 slices of ham or ½ a packet of bacon (grilled)4 slices of cheese

1. Cook pasta as instructed on packet.2. Mix ham or bacon (cut) with pasta and

melt cheese.3. Add other sauce if preferred.


From the kitc hen of: Chantelle van Niekerk

Rec ipe:Student pasta special

Noodles,pasta

and pap

39

Pasta2 teaspoons of cooking oilWaterPinch of saltGrated cheese4 strips of bacon

Rec ipe:

1. Add oil and salt, then pasta to boiling water in a pot.

2. Once boiled, rinse pasta and simmer.3. Fry bacon.4. Add pasta and sprinkle with grated

cheese.

Bacon and cheese pasta


From the kitc hen of: Si Gaetsewe

Cooked pasta2 tablespoons of cooking oil1 chopped onion3 chicken breastsSalt and pepper to taste1 green pepper½ cup cherry tomatoes½ cup cream

1. Season chicken.2. Fry onions, green pepper and seasoned

chicken in oil over medium heat.3. Once chicken is cooked through, add

cherry tomatoes and fry for a couple of minutes.

4. Add cream and allow to cook. 5. Serve on pasta.


From the kitc hen of: Ingelize Appel

Rec ipe:Chicken pasta

Noodles,pasta

and pap

40

2 cups of pasta5 tablespoons of peri-peri sauce3 dollops of mayonnaise½ onion (chopped)3 tablespoons of margarine, butter or oil250 ml fresh cream

Rec ipe:

1. Boil pasta and strain.2. Fry chopped onion in margarine.3. Pour in fresh cream and boil for

5 minutes.4. Add peri-peri sauce and mayonnaise and

pasta, stir and enjoy.

Creamy peri-peri pasta


From the kitc hen of: Raeesah Sadee

500 ml cooked macaroni4 to 6 lamb chops2 tablespoons cooking oil1 packet of soup powder500 ml water1 cup of grated cheese

1. Preheat the oven to 180 °C.2. Brown chops on both sides in a saucepan

in oil to seal. 3. Cut meat from the bones.4. Place sealed chops in an oven dish

and cover with the balance of the ingredients, adding the cheese last.

5. Bake at 180 °C for 20 to 35 minutes.


From the kitc hen of: Charlene van Schalkwyk

Rec ipe:Easy mac and chops

Noodles,pasta

and pap

41

1 onion1 tablespoon olive oil½ cup beef stockMacaroniMince2 tablespoons brown onion soup powder1 tin mixed vegetables in curry sauce

Rec ipe:

1. In a saucepan, fry chopped onion and mince in olive oil.

2. Add beef stock, brown onion soup and mixed veggies.

3. Boil macaroni and serve it with mince when ready.

Macaroni and mince


From the kitc hen of: Thando Ntamela

2 cups cooked macaroni1 tablespoon cooking oilSalt to taste1 onion (chopped)1 medium tomato1 green pepper (cleaned and chopped)1 tin pilchards (cleaned)Mayonnaise (to taste - optional)

1. Cook macaroni according to the instructions.

2. Sautee onion and pepper (fry in cooking oil until soft).

3. Add tomato, pilchards and salt and simmer for 15 minutes.

4. Serve with macaroni.


From the kitc hen of: Nandi Gumede

Rec ipe:Macaroni and pilchards pasta

Noodles,pasta

and pap

42

1 tablespoon olive oil1 chopped onion1 chopped red pepper1 garlic clove1 tin chopped tomatoes1 pack of pasta1 cup grated cheese

Rec ipe:

1. Preheat oven to 200 °C.2. Prepare the pasta as per package

instructions.3. Heat the oil in a saucepan and cook

the onion and red pepper for 5 minutes until soft. Add the garlic and cook for a further 1 minute.

4. Mix with pasta and tomatoes in an ovenproof dish, spread cheese on top and bake in the oven until the cheese is golden and bubbly.

Macaroni and tomato bake


Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ From the kitc hen of: BBC Goodfood

Noodles,pasta

and pap

43

250 g macaroni250 g mince1 onion (chopped)4 - 6 mushrooms400 g can chopped tomatoes30 g cheddar cheese (grated)Salt and pepper to taste

Rec ipe:

1. Fry onion, mushroom and mince until brown.

2. Add tomatoes and simmer for 15 minutes.

3. Flavour with salt and pepper.4. Boil pasta and drain.5. Mix, top with cheese and bake.

Mince and pasta bake


From the kitc hen of: Mazvita Kanoyangwa

400 g uncooked penne pasta200 g bacon150 g mushrooms1 large tomato1 onion100 g cheeseSalt and pepper

1. Cook pasta as per the package instructions.

2. Dice bacon, mushroom, tomato and onion.

3. Fry bacon and add onion and mushrooms.4. Add tomato and drained pasta.5. Season and add cheese.6. Enjoy!


From the kitc hen of: Melanie Thomas

Rec ipe:Pasta with mushroom and bacon

Noodles,pasta

and pap

44

150 g short pasta2 tins shredded tuna5 - 6 tablespoons pesto2 - 3 handfuls baby spinachSalt and pepper to taste

Rec ipe:

1. Cook pasta in salted water until al dente.

2. Drain pasta and return to the pot.3. Stir in tuna, pesto, spinach, season

and serve.

Pesto tuna pasta

Notes:

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From the kitc hen of: Charissa Mia Rasen

Noodles,pasta

and pap

45


MacaroniCheddar cheeseMilk

Rec ipe:

1. Cook macaroni as per the package instructions.

2. Drain macaroni 3. Add macaroni and milk in a pot.4. Bring milk to the boil.5. Add grated cheese.6. Dish up and enjoy!

Super-easy mac and cheese

Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ From the kitc hen of: Rentia Lourens

Noodles,pasta

and pap

46


100 g tagliatelle pasta2 cups spinach1 tomato5 white button mushrooms½ red onion (chopped)Soy sauce

Rec ipe:

1. Boil tagliatelle until al dente (more or less 10 minutes).

2. Cook spinach.3. Fry mushrooms, tomato and onion.4. Mix together and add soy sauce and

add salt or spices to taste.

Vegetable tagliatelle

Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ From the kitc hen of: Elke Meyer

Noodles,pasta

and pap

47


SALADS AND SOUPS

48

CarrotsEggsGreen beansMayonnaise

* Quantity depends on serving amount.

Rec ipe:

1. Boil carrots for 4 minutes. Add the beans and cook for a further 4 minutes.

2. Drain and chill.3. Cover with mayonnaise.4. Boil eggs then cut them into small

pieces and add to salad mixture.

Carrot and green bean salad

From the kitc hen of: Helen Khoza

1 cup cooked couscous1 tomato (diced)½ cup cucumber (diced)1 wheel of Feta cheese (crumbled)¼ cup pickles(diced)1 tin chickpeas (drained)1 tin tuna (drained)

1. Place all the ingredients in a bowl and mix through.

2. Drizzle some olive oil, salt and pepper over the salad to taste.

3. You can also chop in some chillies for a bit of a kick.


From the kitc hen of: Zuleika de Bruyn

Rec ipe:Couscous salad

Salads and

soups

49


Pasta (any)1 tin tuna (drained)MayonnaiseSaltWater

Rec ipe:

1. Boil pasta as per the package instructions.

2. Add tuna and mayonnaise to the pasta that has already been cooked.

3. Add salt to taste, mix well and refrigerate.

Tuna pasta salad


From the kitc hen of: Jessica Sebothoma

¼ watermelon (cut in bite-sized pieces)2 wheels of black pepper Feta cheese

1. Layer watermelon and Feta cheese in a salad bowl.

2. Serve cold.


From the kitc hen of: Dorette Visser

Rec ipe:Watermelon and Feta salad

Salads and

soups

50

1 packet 2-minute noodles 1 sachet Cup-a-Soup (your own choice of flavouring)Sweet chilli sauce

Rec ipe:

1. Cook 2-minute noodles.2. Make cup of soup in a soup bowl.3. When soup is ready, stir in your

noodles and add sweet chilli sauce.

Cup-a-Soup noodles

From the kitc hen of: Lienki Deacon

1 punnet of chopped mushrooms1 packet of mushroom soup1 packet of brown onion soup250 ml fresh cream1 medium onion (chopped)

1. Dissolve soup content as prescribed.2. Cook soup, mushrooms and onions.

(spice optional).3. Let cool briefly, then add cream.


From the kitc hen of: Carmen Riekert

Rec ipe:Mushroom soup

Salads and

soups

51


8 cups cubed and peeled butternut 1 orange1 medium onion8 cups veggie stock (one block or teaspoon of stock powder per cup)¼ cup coconut milk1 clove of garlic3 tablespoons virgin olive oil1 teaspoon sea salt1 tablespoon ground ginger

Rec ipe:

1. Bring all ingredients, except the coconut cream, to the boil.

2. Simmer until butternut is soft.3. Blend and add coconut cream.

Vegan butternut soup


Notes:

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From the kitc hen of: Maxine Gunzenhauser

Salads and

soups

52

Cooking time: 40 minutes

¾ packet red lentils3 carrots2 potatoes2 onions1 teaspoon turmeric1 teaspoon cumin1 teaspoon saltCoarse black pepper2 onions (chopped and braised in oil)4 chicken breasts (cut in small pieces)SaltMushrooms1 teaspoon garlic1 teaspoon chilli flakes or paprika1 cup boiling water

Rec ipe:

1. Cover lentils, carrots, potatoes and onions with water, boil (slightly open lid) in a large pot.

2. Once boiling, add 1 teaspoon of turmeric, cumin (jeera) and coarse black pepper.

3. Simmer for 15 minutes then add 1 teaspoon of salt.

4. Simmer for a further 30 minutes, liquefy ingredients with stick blender.

5. Meanwhile, in another pot, add 2 onions - braised in oil, 4 sliced fillet chicken breasts, rubbed in salt or mushrooms, 1 teaspoon of garlic and 1 teaspoon of chilli flakes or paprika. Leave the pot open - cook for 15 minutes.

6. Deglaze (i.e. scrape bottom of pot to get the flavour into the water) with 1 cup of boiling water.

7. Now pour this into the big pot, and cook for 10 minutes.

Dr K’s soup of love (a quick lentil soup)


From the kitc hen of: Dr K

Salads and

soups

53

VEGETABLE DISHES

54

1 tin crushed tomatoes2 medium onions (chopped)1 tin kidney beansFresh or dried chillies – to tastePinch of palt3 tablespoons olive oil

Rec ipe:

1. Fry onions in salt and olive oil.2. Add tomatoes, beans and chilli for

heat.3. Serve on white rice.

Cheapest chilli



1 punnet of mushrooms½ cup of breadcrumbs1 whole egg½ teaspoon Aromat½ teaspoon chicken spice½ teaspoon black pepper½ teaspoon chilli powderOil for deep frying

1. Wash mushrooms.2. Combine spices and bread crumbs.3. Dip mushrooms in egg then breadcrumb

mixture.4. Deep fry in oil ntil golden brown.5. Drain on a paper towel and serve.


From the kitc hen of: Haseena Khan

Rec ipe:Crumbed mushrooms V

egetable

dishes

55

1 cup mung beans1 tablespoon cooking oil or butter1 medium onion (chopped)2 cloves of garlic (crushed)¼ teaspoon turmericSalt and pepper to taste

Rec ipe:

1. Soak mung beans and boil until soft.2. Braise with onions and turmeric.3. Season to taste.

* Mung beans are a very cheap superfood.

Mung beans

From the kitc hen of: Sadhna Mathura

ButternutFeta cheeseOlive and herb cream cheeseBaconMushrooms


1. Cook butternut until soft.2. Fry bacon and mushroom.3. Fill butternut with cream cheese and

bacon and mushroom mixture.4. Sprinkle Feta cheese over it and

grill for 10 minutes.


From the kitc hen of: Bianca Martins

Rec ipe:Filled butternut

Vegetable

dishes

56


Cauliflower floretsMozzarella cheeseCheddar cheeseBaconOilSalt and pepper

* Quantities vary dependng on serving size.

Rec ipe:

1. On medium heat in the oil, cook the cauliflower and bacon until the cauliflower is relatively soft.

2. Melt cheese on top.3. Season with salt and pepper.

Bacon-loaded cauliflower

From the kitc hen of: Keto Connect

¾ cup all-purpose flour1 teaspoon baking powder½ teaspoon salt1 whole eggBlack pepper to taste1 tin cream-style sweetcorn2 tablespoons cooking oil

1. Mix all the ingredients in mixing bowl.2. Drop a spoonful of the mixture at a

time into hot oil in a pan.3. Cook on both sides until golden.4. Serve hot.


From the kitc hen of: Christina Rencken

Rec ipe:Sweetcorn fritters V

egetable

dishes

57


2 tomatoes2 onions1 each of green, yellow and red peppers2 tablespoons veggie atchar2 tablespoons tomato sauce

Rec ipe:

1. Chop and fry onions and peppers, add tomatoes, put aside in a dish to cool.

2. Add veggie atchar and tomato sauce.3. Enjoy with braai meat!

Chakalaka

From the kitc hen of: Liza

Serves 4

1 x 410 g tin baked beans in tomato sauce2 teaspoons (10 ml) dried mixed herbs2 tablespoons (30 ml) chutneyLemon juice to tasteBlack pepper to tasteToastAvocado or cheese

1. Allow beans, chutney and herbs to simmer in saucepan.

2. Season with lemon juice and pepper and serve on toast.

3. Top with avocado or cheese.


From the kitc hen of: Sumaiya Essa - Registered Dietitian

Rec ipe:Baked beans on toast

Vegetable

dishes

58


1 tin butter beans (drained)1 whole eggSalt and pepper to taste4 cracker breads (crushed) or ½ cup breadcrumbs1 tablespoon cooking oil

Rec ipe:

1. Beat egg and add beans.2. Mash beans and add crumbs and salt/

pepper to taste. 3. Mix. Shape into four patties.4. Cook in a pan with oil until golden

brown.

Bean burgers


PotatoesCheeseOlive oilSalt and pepper


1. Peel potatoes and soak in water.2. Drain, place in ovenproof dish and

sprinkle with olive oil.3. Bake in the oven at 220 °C for

30 minutes, remove, sprinkle with cheese.

4. Bake for a further 10 minutes. 5. Remove, sprinkle with salt and pepper

and serve.


From the kitc hen of: Wian Doman

Rec ipe: Entjies” (bits)

“

Vegetable

dishes

59


2 large potatoes (sliced)1 medium onion (chopped)1 tablespoon cooking oil 1 teaspoon chilli powder¼ teaspoon turmericSalt to taste

Rec ipe:

1. Sauté onion in oil.2. Add potatoes and spices and fry for a

few minutes.3. Add 1 cup water and cook until soft,

but firm.4. Serve with tomato sauce.

Fried potato


Notes:

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From the kitc hen of: Raeesah Sader

Vegetable

dishes

60

5 medium potatoes½ teaspoon garlic flakesPepper to taste½ teaspoon thyme1 cup grated cheese250 ml fresh cream

Rec ipe:

1. Preheat oven to 180 °C.2. Slice potatoes and boil on the stove

until tender.3. Grease an ovenproof dish and layer with

boiled potato slices.4. Season with garlic flakes, thyme and

pepper.5. Top with grated cheese.6. Pour cream over and bake for 30

minutes.

Potato bake


Notes:

_________________________________________________________________________________________________________________________________________________________________________________________________________________

From the kitc hen of: Taleah Kuvar

Vegetable

dishes

61

PastaBaby marrowsCarrotsGreen beansSaltBlack pepper

* Quantities vary dependng on serving size.

Rec ipe:

1. Cut baby marrow in strips, chop the carrots and green beans.

2. Stir-fry the veggies and season with salt and black pepper.

3. Serve with cooked pasta.

Varsity meal


Notes:

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From the kitc hen of: Chilli’s Kitchen

Vegetable

dishes

62

4 potatoes2 onionsGarlic1 whole egg½ cup all-purpose flourSalt and pepper

Rec ipe:

1. Grate onions and potatoes.2. Mix all other ingredients with potato

and onions.3. Form small hash browns and fry until

golden in a pan.

Yummy latkes or hash browns


Notes:

_________________________________________________________________________________________________________________________________________________________________________________________________________________


Vegetable

dishes

63

CHICKEN, MEAT, FISH AND EGGS

64

Makes 30

Fresh chicken wingsSaltPepperSriracha sauce (peri-peri sauce)Powdered mustardItalian herbsHoney (optional)Crushed garlicSmoked paprika

Rec ipe:

1. Layer chicken wings in an oiled oven tray.

2. Create dry rub by adding: salt, pepper, powdered mustard, Italian herbs, crushed garlic and smoked paprika.

3. Create sauce with: sriracha and honey (optional).

4. Add dry rub and sauce.5. Grill in oven 200 °C for

45-50 minutes.

Asian hot wings


Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

From the kitc hen of: Thendo Mabuda

Chicken,meat,

fish and eggs

65

5-6 chicken wings1 tablespoon chutneySalt and pepper to taste¼teaspoon cayenne pepper1 cup of all-purpose flour1 tablespoon BBQ sauce

Rec ipe:

1. Season wings. Dip in flour mixed with cayenne pepper.

2. Deep fry for 2 to 3 minutes.3. Fry in another skillet with sauces.4. Serve with mashed potatoes.

Chicken wings


From the kitc hen of: Andrea Rhode

2 chicken breasts (cut into strips)1 tablespoon Nando’s Prego sauce½ teaspoon Steak and Chops spice1 tablespoon olive oil

Rec ipe:

1. Season chicken strips with spice and pour sauce over. Set aside.

2. Heat oil and fry chicken strips for 7 minutes.

3. Serve with rice or stir-fry veggies.

Chicken strips


From the kitc hen of: Sinethemba Ximba

Chicken,meat,

fish and eggs

66

4 chicken breasts1 tablespoon of butter1 pinch of salt1 packet of cream of mushroom soupSpices to taste2 tablespoons cooking oil

Rec ipe:

1. Fry the chicken breasts in a pan using cooking oil for 10 minutes.

2. Add the butter, pinch of salt and spices into the pan.

3. Pour the soup (dissolved prepared in a cup of water).

4. Simmer for 10 minutes and serve on rice, pasta or veggies of choice.

Creamy chicken breasts


Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

From the kitc hen of: Precious Mabyana

Chicken,meat,

fish and eggs

67

Boneless chicken breast250 ml fresh creamMushrooms2 tablespoons butterSalt and pepper to taste

Rec ipe:

1. Add the mushrooms and chicken to a pan and cook in butter until the chicken is golden.

2. Add the cream with salt and pepper and simmer until slightly thickened.

3. Serve on rice or pasta and enjoy.

Creamy mushroom chicken


From the kitc hen of: Bianca Lubbe

8 chicken pieces1 packet mushroom soup powder1 packet brown onion soup powder750 ml ginger ale1 punnet mushrooms (optional)

Rec ipe:

1. Preheat oven to 180 °C.2. Place chicken pieces in an ovenproof

dish.3. Sprinkle soup powders over chicken.4. Add mushrooms and ginger ale.5. Cover and cook at 180 °C for 1 hour.

* Serve with rice.

Ginger ale chicken


From the kitc hen of: Lee Havenga

Chicken,meat,

fish and eggs

68

Makes 4 portionsPrep time: 15 minutesCooking time: 30-35 minutesTotal: 45 minutes

1 bag Dorito’s (sweet chilli flavour works best)4 chicken fillets8 pieces streaky bacon or 4 pieces sandwich ham4 slices Melrose Meltz cheese or other Individually wrapper sliced cheese1 whole eggPinch of salt and pepper1 packet powder cheese sauce or any other sauce of choice for pouring on top (three cheeses and mushrooms flavour has been best received)

Rec ipe:

1. Heat oven to 220 °C.2. Crush half the bag of Dorito’s with

rolling pin (or empty wine bottle).3. Cut chicken fillets lengthwise until

almost cut through.4. Beat egg with a little water and add

salt and pepper.5. Open the chicken fillets and dip one

side in egg mixture.6. Dip the chicken in crushed Dorito’s,

making sure it is covered completely.7. Place on a greased baking tray,

Dorito’s-side down.8. Fill chicken with 2 pieces of bacon or

one slice of sandwich ham and one slice of cheese and close chicken.

9. Repeat with other fillets.10. Bake uncovered in the oven for

30 minutes or until chicken is cooked.11. Prepare sauce packet and pour over the

chicken and bake for 5 more minutes (optional – sauce can be added without cooking further).

Easy chicken cordon bleu


From the kitc hen of: Dané Jordaan (With thanks to my mother-in-law who provided the recipe)

Chicken,meat,

fish and eggs

69

Chicken breasts1 pack of leeks2 onions2 cups Greek yogurtJuice of 1 lemonOlive oil for fryingSalt for seasoning

Rec ipe:

1. Fry onions and leeks in oil. 2. Add chicken and lemon juice.3. Add yogurt and remove from heat.4. Season to taste.

* Serve on white rice.

Lemony chicken



2 chicken schnitzels1 tablespoon cooking oil½ cup grated cheese1 packet instant mash (Smash)1 small tin cornGravy to taste

Rec ipe:

1. Prepare the instant mash as directed.2. Fry the chicken schnitzels on medium

heat in the oil until cooked through.3. Combine the corn and mash, top with

chicken, gravy and grated cheese and serve.

Student’s famous bowl


From the kitc hen of: Christi Botha

Chicken,meat,

fish and eggs

70

Rice Chicken breastsSweet-and-sour Cook-in SauceCarrotCucumber

Rec ipe:

1. Follow instructions on the Cook-in Sauce package.

2. Serve on rice with diced cucumber and grated carrot.

Sweet and sour chicken

From the kitc hen of: Paige Becker

Chicken,meat,

fish and eggs

OilChicken stripsChicken spiceSaltFrench stir-fry frozen veggies Sweet chilli sauce

Rec ipe:

1. Heat oil in a pan.2. Once the oil is heated, add the chicken

strips, chicken spice and salt, and fry in the pan until chicken strips are cooked.

3. Add defrosted French stir-fry in pan and fry until the veggies are cooked.

4. Add sweet chilli sauce and cook for 2 more minutes.

* Serve with Chinese noodles or rice.

Sweet chilli chicken stir-fry


From the kitc hen of: Zinhle Mabaso

71


1 small onion (diced)1 tablespoon cooking oil4 chicken breasts (cubed)½ cup tomato sauce250 ml fresh cream2 cups cooked rice

Rec ipe:

1. Brown onion in pan in oil on medium heat, add chicken and cook.

2. Once cooked, add fresh cream and tomato sauce.

3. Stir and simmer on low heat for 15 minutes.

4. Serve on rice.

Tomato sauce (pink) chicken


Notes:

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From the kitc hen of: Robyn Bishop

Chicken,meat,

fish and eggs

72

1 onion (chopped)500 g beef stripsSteak and Chop spice1 packet brown onion soup2 tablespoons cream cheese (optional)

Rec ipe:

1. Fry chopped onion with beef and season with spice.

2. Add soup with 250 ml water, stir and cook until thickened.

3. Add 2 tablespoons cream cheese.

Beef stroganoff

From the kitc hen of: Jeanice Basson

MinceOnionGarlicCayenne pepper or chilli powderTin of black beansTin of baked beansTin of tomato

1. Fry onion, garlic and cayenne pepper together for a few minutes.

2. Add mince and fry until brown.3. Add beans and tomato and allow to

simmer for at least 5 minutes.

* Can be served with rice, or on toast.


From the kitc hen of: Vickey-Luanne Harris

Rec ipe:Chilli con carne

Chicken,meat,

fish and eggs

73


1 cup uncooked rice4 sausages (sliced)1 medium onion (chopped)2 carrots (sliced)1 medium tomato (chopped)Salt to taste1 tablespoon cooking oil

Rec ipe:

1. Cook rice. 2. Heat oil in pan and fry onions, then

add carrots and the sausage, and fry.3. Add a pinch salt. Add tomato and cook.4. Serve on rice.

Easy sausage and rice meal


Notes:

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From the kitc hen of: Tebogo Magoro

Chicken,meat,

fish and eggs

74

This recipe allows you to cook for 5 meals in your study break and pack the fridge for the exam cram.

1 medium onion (chopped)1 kg mince1 tin braai relishSalt and pepper to taste60 ml chutney2 tablespoons apricot jam2 tablespoons curry powder2 tablespoons cooking oil

Rec ipe:

1. Fry the onion for 5 minutes in heated oil. Add the mince, season with salt, pepper and curry powder.

2. As soon as the mince starts browning, add the braai relish and cook for another 15 minutes.

3. Add apricot jam and chutney.4. Enjoy with toast, cooked pasta, pap or

on its own.

Mince mania


Notes:

_________________________________________________________________________________________________________________________________________________________________________________________________________________ From the kitc hen of: Eileen Grace

Chicken,meat,

fish and eggs

75

Rice and brown lentilsTomatoes (diced)Onions (chopped)Pork (cut in small pieces)Frozen mixed vegetablesGarlicBeef stockSalt and pepper to seasonMild Rajah (curry powder)Smoked paprika

Rec ipe:

1. Cook rice and brown lentils.2. Boil mixed veggies.3. Fry onions, pork and garlic and add

beef stock.4. Add diced tomatoes, season with

paprika, curry, salt and pepper then simmer for a while.

5. Add prepared veggies.6. Serve on rice and brown lentils.

Rice, pork and mixed veg


Notes:

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From the kitc hen of: Mpho Makaba

Chicken,meat,

fish and eggs

76

2 pork chops (rib or loin chops preferable) 10-20 ml Worcestershire sauce50 g butter Black pepper Non-stick frying pan (if unavailable just grease the pan well)

Rec ipe:

1. Marinate pork chops in Worcestershire sauce overnight (or a minimum of 6 hours).

2. Remove chops from fridge at least 30 minutes before cooking.

3. Fry in butter in pan and season with black pepper.

* Pork chops can be substituted for lamb chops or steak.

Worcestershire pork chops


Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ From the kitc hen of: Mpho Mabotja

Chicken,meat,

fish and eggs

77

150 g packet of Simba chips2 tins of tuna (drained)500 ml frozen peas1 tin mushroom soup200 ml milkSalt and pepper to taste

Rec ipe:

1. Preheat oven 180 °C.2. Grease ovenproof dish.3. Layer chips, tuna and peas in the dish.4. Mix the soup and milk, pour over.5. Bake for 25 minutes.

Baked tuna and chips


From the kitc hen of: Amoré Strauss

1 cup all-purpose flour1 teaspoon baking powder1 tablespoon melted margarine1 whole egg½ cup milk1 tin pilchards in chilli sauceSeasoning to taste2 tablespoon cooking oil

Rec ipe:

1. Combine dry ingredients.2. Add egg and margarine, milk and mix

well.3. Allow to stand for 30 minutes.4. Add pilchards.5. Fry spoonfuls in heated oil.

Chilli pilchard fritters


From the kitc hen of: Thubelihle Zondi

Chicken,meat,

fish and eggs

78

500 g conchiglioni pasta or any other jumbo pasta shells1 litre milk1 medium onion (peeled and cut into quarters)1 bay leaf75 g butter200 g baby spinach (shredded)125 ml fresh bread crumbs125 ml finely grated parmesan2 cans of shredded tuna in brine (drained very well)Zest of 1 lemonSalt and pepper to taste125 g rosa tomatoes

Rec ipe:

1. Preheat the oven to 180 °C.2. Bring a large pot of salted water to the

boil and cook the pasta in rapidly boiling water for 8 minutes only. If they are overcooked, it will be difficult to fill them.

3. Rinse with ice cold water to stop the cooking process and drizzle with olive oil to prevent sticking. Set aside.

4. In a medium-sized pot, heat the milk, onion and bay leaf together.

5. Remove from the heat before the milk starts boiling.

6. Leave to stand for 5 minutes to allow the flavours to infuse into the milk then strain and discard the onion and bay leaf.

7. In a large pot, heat the butter until it bubbles and then add the spinach and sauté until the spinach has wilted.

8. Add the flour and mix until well combined and then add the infused milk and whisk continuously over the heat until the sauce has thickened (remove from the heat the minute the sauce starts to bubble).

9. Mix the breadcrumbs and parmesan together.10. Pour half of the sauce into a mixing bowl.

Add half of the crumb mixture, the tuna and zest. Season to taste.

11. Pour a little bit of the spinach béchamel sauce in a large greased baking dish.

12. Use a teaspoon and fill the shells with the tuna mixture and pack tightly together into the sauced baking dish.

13. Arrange a few tomatoes in-between the shells.

14. Pour the remaining spinach sauce over the shells and sprinkle with the other half of the crumb mixture.

15. Bake for 35-40 minutes until golden.

Creamy tuna- and spinach-stuffed pasta


From the kitc hen of: Food24 - BitsOfCarey

Chicken,meat,

fish and eggs

79

2 tins shredded tuna2 cups grated 4 whole eggs2 cups milk3 slices bread (crumbed)2 tablespoons finely chopped onion½ tablespoon cooking oil½ teaspoon salt1 tablespoon parsley½ teaspoon mustard powder

Rec ipe:

1. Preheat the oven to 180 °C.2. Soak the bread in milk.3. Beat the eggs.4. Lightly fry onions in oil.5. Drain the tuna.6. Combine all of the above with the

remainder of the ingredients.7. Grease an ovenproof dish with butter or

Spray and Cook.8. Pour batter in a dish and bake for

45 minutes.

Easy tuna pie


Notes:

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From the kitc hen of: Madelein Wilson

Chicken,meat,

fish and eggs

80

5 fish fingers¼ cup uncooked riceWhite sauceGrated cheese

Rec ipe:

1. Cook rice and layer in an oven dish.2. Place fish fingers on top and cover with

sauce and cheese.3. Bake in preheated oven for 20 minutes

at 180 °C (can also be microwaved).

Fish finger dish


From the kitc hen of: Aneke Kruger and Brittani Matthews

Chicken,meat,

fish and eggs

1 avocado1 tin shredded tuna1 wheel Feta cheese1 sweet potato

Rec ipe:

1. Slice sweet potato in half and place it in the microwave on high for about 10 minutes until soft.

2. Top with drained tuna, avocado and Feta.

Creamy tuna stack


From the kitc hen of: Adel Gericke

81

Makes 6 servings

1 cup milk1 slice of bread or 1 cup oats1 large onion1 large carrot30 ml (2 tablespoons) butter or margarine1 tin pilchards in tomato sauce (400 g)30 g seedless raisins (¼ cup)60 ml chutney (4 tablespoons)15 ml vinegar (1 tablespoon)2 ml salt (½ teaspoon)Pinch of black pepper5 ml curry powder5 ml turmeric5 ml ground ginger2 whole eggs (whisk lightly with a fork)3 lemon leaves or 3 bay leaves

Rec ipe:

1. Soak the bread or oats in the milk.2. Peel and coarsely chop the onion. Peel

and grate the carrot. Add to the onion. 3. Microwave the onion, carrot and

butteror margarine at high for 5 minutes. Stir after 2 minutes.

4. Flake the sardines with their sauce.5. Stir the milk and bread/oats and mix

with the rest of the ingredients.6. Put the mixture in a shallow microwave-

proof bowl with a volume of 1,5 litres.7. Press the lemon or bay leaves into the

mixture.8. Microwave the pie on high for about

12 minutes.9. Delicious hot or cold.

Healthy and tasty sardine curry pie


From the kitc hen of: Alta Kitching

Chicken,meat,

fish and eggs

82

1 medium-sized sweet potato1 tin shredded tuna in oil1 small courgette/baby marrow1 tablespoon red onion (finely diced) (or 1 spring onion, finely chopped)½ tablespoon red chilli (seeded and finely diced) (or a pinch of dried chilli flakes)A squeeze of lemonPlain fat-free yogurtSalt and pepper to taste

Rec ipe:

1. Wash the sweet potato and then prick the skin all over with a fork. Microwave on high for 5 minutes, turning halfway.

2. Check to see if it is cooked through by piercing it with a fork.

3. Drain the tin of tuna and decant into a mixing bowl, roughly grate the courgette/baby marrow and add it to the tuna.

4. Add the finely chopped spring onion or finely diced red onion. Add some finely chopped red chilli (or a pinch of dried chilli flakes) and a squeeze of lemon and then season with some salt and pepper.

5. Cut the cooked sweet potato in half lengthwise and slightly break up the flesh with a fork, top with tuna and a massive dollop of fat-free plain yogurt.

6. Finish with a final crack of black pepper.

Tuna and courgette sweet potato pocket


From the kitc hen of: Food24 – The Muddled Pantry

Chicken,meat,

fish and eggs

83

Serves 4

2 tins of tuna (drained)4 slices of bread (cut in small pieces)1 small onion (finely diced)2 whole eggs2 tablespoons cooking oil

Rec ipe:

1. Combine all ingredients (except oil). 2. Refrigerate for about an hour until

the mixture is firm.3. Make into small cakes and fry in

heated oil.

Tuna fish cakes

From the kitc hen of: Kirstin Bloomer

Medium salmon filletsHoneyCrushed pistachio nutsOlive oil for greasing

Rec ipe:

1. Place fillets on an oven tray that is lined with greased foil.

2. Pour ½ teaspoon of honey on each fillet and coat with pistachio.

3. Bake for 8 minutes at 180 °C.

Simple honey and pistachio salmon



Chicken,meat,

fish and eggs

84


340 g tinned shredded tuna¼ cup mayonnaise½ cup prepared salsa1 cup grated cheddar cheese6 x 15 cm tortilla wrapsFresh coriander

Rec ipe:

For the salsa:

1. Heat oil in a pot over medium heat. Add the onion and cook, stirring for 5 minutes or until glossy.

2. Add chilli, paprika and pepper. Cook for 2 minutes or until tender.

3. Stir in the tomato paste and tomatoes. Reduce the heat and cook until it thickens.

For the quesadillas:

1. In a small bowl, combine tuna, mayonnaise and salsa. Evenly spread three tortillas with tuna mixture and top with cheese and the remaining tortillas.2. In a big enough pan, cook the quesadillas one at a time, turning once, until lightly golden and the cheese is melted.3. Cut into triangles and serve with chopped lettuce and extra salsa.

Tuna quesadilla with cheddar


Notes:

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From the kitc hen of: Food24 – Lucky Star

Chicken,meat,

fish and eggs

85

AvocadoWhole eggsFresh corianderSalt

Rec ipe:

1. Preheat oven to 180 °C.2. Cut the avocado into halves.3. Remove pip and add an egg in each

hollow.4. Season with salt.5. Bake for 15 minutes.6. Sprinkle with coriander and serve.

Avo egg

From the kitc hen of: Adorable

Ready-to-use dough (phyllo pastry)1 whole eggSpinachBaconFeta and mozzarella cheeseGreen peppers

1. Preheat the oven to 200 °C2. Grease your bowl with butter, add

pastry and cook for 10 minutes at 200 °C.

3. Remove from oven and turn the temperature down to 140 °C.

4. Beat the eggs and add the balance of the ingredients.

5. Cook for 1 hour at 140 °C.


From the kitc hen of: Jessica Els

Rec ipe:Quiche

Chicken,meat,

fish and eggs

86


6 whole eggs250 ml milk1 cup grated cheese1 packet bacon1 tomato (diced)1 onion (diced)Salt and pepper (optional)1 teaspoon Italian herbs (optional)

Rec ipe:

1. Preheat oven to 200 °C.2. Combine ingredients (you can mix and

match your own preferred fillings).3. Bake for 30-40 minutes.

Savoury tart


From the kitc hen of: René Stanley

Chicken,meat,

fish and eggs

8 fish fingers1 tomato (sliced)1 onion (cut into rings)1 tablespoon fresh parsley4 potatoes (peeled and sliced)½ cup grated cheeseSalt and pepper to taste1 tablespoon cooking oil

Rec ipe:

1. Boil potatoes for 5 minutes.2. Put the fish fingers in a baking dish.3. Arrange onion and tomato slices on

top of fish fingers.4. Season with salt, pepper and parsley.5. Cover with layers of potatoes.6. Season again with salt, pepper and

parsley.7. Sprinkle oil on top.8. Cover with cheddar cheese.9. Bake for 25 - 35 minutes or until

crispy and golden brown at 180 °C.10. Serve with salad of choice or a bread

roll.

Fish finger bake


From the kitc hen of: Teboho Amelia Tiiti

87

TREATS AND SNACKS

88

4 tablespoons all-purpose flour3 tablespoons sugar2 tablespoons cocoa½ teaspoons baking powder3 tablespoons milk1 tablespoon vanilla essence1 tablespoon oil1 tablespoon peanut butter

Rec ipe:

1. Mix all ingredients in a mug.2. Microwave for 2 minutes on high.3. Top with peanut butter or melted

chocolate and enjoy!

Basic mug cake


From the kitc hen of: Aarefah Hassen

Treats and

snacks

¼ cup all-purpose flour¼ cup sugar2 tablespoons cocoa½ teaspoons baking powder3 tablespoons butter3 tablespoons milk1 extra-large whole egg¼ teaspoon vanilla essenceChocolate chips

Rec ipe:

1. Mix all dry ingredients together in a mug with a fork.

2. Add the wet ingredients and make sure to mix very well.

3. Place chocolate chips in the middle for a molten centre.

4. Drizzle 1 teaspoon of water over the top of the batter. Do not mix it in.

5. Microwave for about 1½ minutes.

Choc-chip chocolate mug cake


From the kitc hen of: Vickey-Luanne Harris

89

Cupcakes112 g Stork Bake margarine2 extra-large eggs (separated)7 ml baking powder250 ml castor sugar375 ml cake flour125 ml water

Icing250 g Stork Bake margarine500 g icing sugar (sifted)

Rec ipe:

1. Preheat oven to 180 °C.2. Cream Stork Bake margarine and castor

sugar until light and fluffy.3. Add the egg yolks one at a time and

beat well.4. Fold in the sifted dry ingredients

and water in two batches.5. Beat the egg whites until stiff and

then gently fold into the cake mix.6. Grease or line a cupcake tray with

pretty paper cups and spoon the mixture into cups until they are about two-thirds full.

7. Bake for about 15 minutes in a preheated oven until they are firm to the touch and golden.

8. Beat the Stork Bake margarine until soft and as white as possible.

9. Gradually add the icing in small amounts, beating well after each addition until all the icing has been used.

10. Decorate with icing as desired.

Cup cakes


From the kitc hen of: Stork Baker

Treats and

snacks

90

¼ cup flour2 tablespoons cocoa powder¼ teaspoon baking powder2 tablespoons sugarA pinch of salt¼ cup milk2 tablespoons oil1 tablespoon Nutella or chocolate chips (optional)

Rec ipe:

1. In a large, microwave-safe mug, whisk the dry ingredients together.

2. Whisk in the milk and oil until all the ingredients are combined and the batter has no clumps.

3. Add Nutella or chocolate chips to the centre of the batter. There is no need to push it down and sink it in the batter as this happens automatically when it bakes.

4. Place a paper towel in the microwave and set the mug on top. (This is to catch any batter in case your mug cake overflows.)

5. Microwave the mug cake for about 70 seconds on high. Keep in mind that microwave ovens may vary.

6. Carefully remove from the microwave and enjoy!

Chocolate mug cake


Notes:

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From the kitc hen of: Sandri Smit

Treats and

snacks

91

½ cup of hazelnut spread (Nutella)1 extra-large whole egg 30 g (1 tablespoon) of all-purpose flour

Rec ipe:

1. Mix all the ingredients together in a microwave-safe mug.

2. Place the mug in the microwave and microwave for 2 minutes on high.

* The mug cake can be served with ice cream.

Nutella mug cake


From the kitc hen of: Roxanne Rosa

4 tablespoons all-purpose flour¼ teaspoon baking powder4 teaspoons sugar4 tablespoons milk3 tablespoons peanut butter

1. Mix the flour, baking powder, sugar and milk until a smooth paste forms in a microwave-safe mug.

2. Add peanut butter and stir. The batter will be thick.

3. Cook in microwave for 1½ minutes on high.

4. Eat warm with ice cream.


From the kitc hen of: Yvette Maree

Rec ipe:Peanut butter mug cake

Treats and

snacks

92

1 ripe banana1 extra-large whole egg3 tablespoons cocoa powderSugar to taste

Rec ipe:

1. Mash the banana.2. Beat the egg.3. Add all ingredients together in a

microwave-safe mug.4. Mix well.5. Microwave on high for 3 minutes.

Flourless chocolate mug cake


Notes:

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Treats and

snacks

93

1 cup butter1 egg1 teaspoon vanilla⅔ cup white sugar½ cup brown sugar2 cups self-rising flour2 slabs Bournville dark chocolate (chopped)

Rec ipe:

1. Preheat oven to 180 °C.2. Mix butter, egg and vanilla.3. Add white and brown sugar. Add flour.

Add chocolate.4. Roll into balls, press flat and bake at

180 °C for 8 to 10 minutes.

Best chocolate chip cookies


Notes:

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From the kitc hen of: Corlia van Staden

Treats and

snacks

94

250 g butter¾ cup icing sugar2 tablespoons Maizena (corn flour)2 tablespoons cocoa1½ cups all-purpose flour

Rec ipe:

1. Heat the oven to 190 °C.2. Beat the butter and the sugar together

until smooth.3. Add the rest of the ingredients in a

mixer with the paddle attachment and combine until a soft dough is formed. Add more flour if necessary.

4. Turn on to a work surface and gently roll out until the paste is 1 cm thick.

5. Cut into rounds or fingers and place onto a baking tray. Sprinkle with castor sugar and chill in the fridge for 20 minutes.

6. Bake in the oven for 15-20 minutes, until brown. Set aside to cool on a wire rack.

Chocolate shortbread

Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ From the kitc hen of: Nafisa Bhom

Treats and

snacks

95


Makes 30

1 cup (250 ml) water⅓ cup (75 g) butter2 tablespoons brown sugarPinch of salt1 cup (125 g) all-purpose flour1 teaspoon vanilla extract2 extra-large whole eggsCinnamon sugar (to coat)Melted chocolate (to taste)

Rec ipe:

1. Preheat oven to 350 °F (180 ˚C).2. In a saucepan over medium heat, melt

the butter and brown sugar in the water and bring to a boil.

3. Turn off the heat and stir in the flour.

4. Remove the pot from the heat source, and mix in the vanilla, then add the eggs to the mixture, one at a time.

5. Transfer mixture to a piping bag.6. Pipe out thick 3-inch (8 cm) strips

of churro batter onto a baking sheet, using a knife to release each piece from the piping tip, if needed.

7. Bake for 10 minutes, then broil until golden brown.

8. Roll each churro in melted butter, then cinnamon sugar. Or without the melted butter.

9. Serve with melted chocolate if desired. If you do not want to bake it, you can fry it. Heat a pan or pot of oil at a medium to high temperature.

10. Transfer mixture to a piping bag.11. Pipe out thick 8 cm strips or any

preferred shape of churro batter onto a baking sheet and freeze it for a few hours until it’s hard enough then place it into the heated oil and it will fry. Turn it over when golden brown (like hot chips) and it is ready to be enjoyed. Cinnamon and sugar can be used as a coating or dipped into melted chocolate.

Churros


From the kitc hen of: Amara Brown

Treats and

snacks

96

200 g packet ginger biscuits (crushed)120 g butter (melted)80 g granadilla jelly powder80 ml boiling water250 g cream cheese60 ml lime juice (substitute - lemon juice)125 ml castor sugar380 g evaporated milk (chilled)Granadilla pulp to garnish

Rec ipe:

Crust:1. Combine the crushed biscuits with the

melted butter and mix well.2. Press this mixture into a 23 cm pie

plate or flat bowl.3. Allow to set at room temperature while

you prepare the filling.

Filling:1. Dissolve the jelly powder in the

boiling water and allow to cool.2. Beat the cream cheese with the lime/

lemon juice and castor sugar.3. Then beat in the cooled jelly mixture.4. In a separate bowl, beat the evaporated

milk until thick.5. Beat the evaporated milk into the cream

cheese mixture.6. Spoon onto the crust and refrigerate

until set.7. Serve with the granadilla pulp drizzled

over each piece.

Granadilla cheesecake


Notes:

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________ From the kitc hen of: Ashmika Foolchand

Treats and

snacks

97

2 large, very ripe bananas1 cup quick oats2 tablespoons cocoa

• Optional mix-ins: Chocolate chips, cocoa nibs, chopped nuts, raisins, coconut flakes, flax seed, vanilla, diced raspberries, dried cranberries, etc.

Rec ipe:

1. Preheat your oven to 180 °C and line a baking sheet with non-stick foil or baking paper.

2. Mash 2 ripe bananas in a bowl, and then mix in up to 2 tablespoons of cocoa powder and 1 cup of quick oats until a cookie dough-like batter is formed (the amount of oats you need depends on the size of your bananas, so start with 3/4 of a cup and add more as needed). The mixture will seem dry at first, but after a few minutes of mixing with a spoon, it will turn into a nice consistency.

3. Fold in any mix-ins you plan on adding to the batter (I added a large handful of chocolate chips).

4. Place about 15 clumps of your cookie dough mixture evenly on your baking sheet. Flatten and mould them with your hands to form “cookie” shapes (these cookies will not flatten or change shape with baking).

5. Bake at 180 °C for 10-15 minutes.

* Like most cookies, these are best when served warm, right out of the oven, but you can also store them in a plastic container or zip-seal bag for later.

Three-ingredient healthy chocolate cookies


Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ From the kitc hen of: Listotic

Treats and

snacks

98

Rec ipe:

Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

½ cup coconut shavings1½ cups Jungle Oats½ cup cocoa5 tablespoons butter¼ cup milk1 teaspoon vanilla essence1 cup sugar

1. Mix oats and coconut in a large bowl until thoroughly combined.

2. Stir sugar, cocoa powder, milk, and margarine together in a saucepan over medium heat until the mixture is smooth.

3. Bring to a boil and cook for 2 minutes, stirring constantly.

4. Pour over the oats and coconut and quickly mix to coat.

5. Drop by tablespoon onto prepared baking sheet. Let cookies cool and harden.

6. Store in an airtight container.

From the kitc hen of: Alicia Botes

Treats and

snacks

99

No-bake chocolate oat and coconut cookies


Batter:125 g butter 375 ml sugarGrated rind of 1 orange3 extra-large whole eggs625 ml cake flour20 ml baking powder2½ ml salt½ cup fresh orange juice

Icing: 4 tablespoons butter¾ cup icing sugar3 tablespoons fresh orange juice3 teaspoons finely grated orange rind

Rec ipe:

1. Pre-heat oven 180 °C. 2. Cream butter and sugar until light and

creamy.3. Add eggs one by one.4. Add flour that was already mixed with

salt and baking powder. 5. Add little by little to the egg

mixture.6. Add orange juice.7. Mix lightly.8. Bake 30 to 35 minutes.9. For the icing, mix all ingredients and

add additional icing sugar for thicker texture.

Orange cake


Notes:

________________________________________________________________________________________________________________________________________________________ From the kitc hen of: Juanita Kapp

Treats and

snacks

100

125 g margarine (soft)1 cup sugar4 ripe bananas (mashed)2 cups all-purpose flour1 tablespoon lemon juice1 teaspoon vanilla essence1 teaspoon baking powder1 teaspoon bicarbonate of soda½ cup boiling water

Rec ipe:

1. Preheat the oven to 180 °C.2. Beat the margarine and sugar together

until combined well.3. Add in the mashed banana and beat for

3 minutes.4. Add the lemon juice and beat for a

further minute.5. Add the flour and baking powder and mix

well with a spoon.6. In a separate bowl, add the boiling

water to the bicarbonate of soda, mix and pour into the banana dough. Mix well.

7. Grease a muffin tray and spoon the mixture into the muffin cups.

8. Bake at 180 °C for 30 to 45 minutes (until cooked).

Banana muffins


Notes:

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From the kitc hen of: Ashmika Foolchand

Treats and

snacks

101

500 ml all-purpose flour5 ml baking powder2 ml salt5 ml sugar1 extra-large whole egg60 ml cooking oil150 ml milk

Rec ipe:

1. Preheat oven to 180 °C.2. Mix dry ingredients and wet ingredients

separately.3. Combine and spoon into muffin pan.4. Bake for 12 minutes or until golden

brown.

12-minute scones


From the kitc hen of: Charlene van Schalkwyk

MarshmallowsTennis biscuitsChocolate (any favourite, I use Milkybar crunch)

1. Put two marshmallows on a Tennis biscuit and piece of chocolate and place another biscuit on top.

2. Place sandwich in the microwave oven on medium until the marshmallow has melted.


From the kitc hen of: Thandiwe Ngqeme

Rec ipe:Marshmallow sandwich

Treats and

snacks

102

½ cup butter (melted)2 cups castor sugar2 teaspoons caramel or vanilla essence1½ teaspoons ground cinnamon1 tin condensed milk

Rec ipe:

1. Combine butter and sugar in a large microwave-safe bowl. Add condensed milk – do not stir. Microwave on high for about 10 minutes (stirring after 1 minute each time) or until it reaches a deep caramel golden brown.

2. To test the fudge, smear a little of the mixture onto a cold plate or cold surface. It should set after 1 minute. Allow to cool slightly, then add the caramel or vanilla and beat with a wooden spoon until the fudge just starts to set.

3. Quickly pour into a 20 cm square tin lined with baking paper. Mark the fudge into squares while still warm, then cut when completely cold.

Microwave condensed milk fudge


Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ From the kitc hen of: Cassidy Pautz

Treats and

snacks

103

1 packet marshmallows6 cup Rice Krispies 3 tablespoons butter1 teaspoon vanilla essence

Rec ipe:

1. Melt butter in a pot on the stove.2. Add marshmallows and vanilla essence.

Remove from stove when marshmallows have melted.

3. Add Rice Krispies.4. Mix everything. 5. Spoon out into greased baking tray.6. Place in fridge.7. Cut in squares and serve.

Rice Krispies treats


Notes:

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From the kitc hen of: Su-Helen Serfontein

Treats and

snacks

104

1 crushed packet of your favourite biscuits1 packet desiccated coconut1 tin condensed milk

Rec ipe:

1. Mix biscuits, half the coconut and condensed milk.

2. Roll spoonfuls into balls and roll in coconut.

3. Chill.

Three-ingredient coconut delights


2 packets of ginger biscuits250 ml fresh creamMargarine for greasing

1. Preheat oven to 180 °C.2. Grease a small oven bowl.3. Spread ginger biscuits in an oven

bowl and cover with fresh cream.4. Heat in oven until biscuits are soft

(15 to 20 minutes).


From the kitc hen of: Marecia Damons

Rec ipe:Ginger pudding

Treats and

snacks

105


3 or 4 extra-large koeksisters250 ml cream1 teaspoon vanilla essence

Rec ipe:

1. Preheat oven to 180 °C.2. Place koeksisters in an oven dish.3. Combine vanilla essence and cream and

pour over koeksisters.4. Bake at 180 °C for 30 minutes.

Koeksister dessert


Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ From the kitc hen of: Gideon Strydom

Treats and

snacks

106

1 litre milk180 ml all-purpose flour (1 cup)2 ml salt15 ml margarine (1 tablespoon)Cinnamon sugar

Rec ipe:

1. Microwave the milk for 10 minutes in a 2-litre bowl. (Keep checking to avoid milk boiling over).

2. Combine flour, salt and margarine with your hands in a pot.

3. Pour the boiled milk in flour mixture and stir well with a wooden spoon.

4. Lumps will form, keep stirring.5. Cook on medium heat in a pot, cover

with lid and let simmer for 5 to 8 minutes until cooked.

6. Serve hot with cinnamon sugar.

Melkkos


Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ From the kitc hen of: Jeanney Bouwer

Treats and

snacks

107

2 extra-large whole eggs2½ cups milk 2 cups all-purpose flour½ teaspoon baking powder½ teaspoon salt 2 tablespoons cooking oil1 tablespoon vinegar1 tablespoon sugar

Rec ipe:

1. Beat the eggs and milk together.2. Add dry ingredients gradually.3. Lastly add oil and vinegar.4. Let the mixture stand for half an

hour before using.5. Spoon into a hot pan covered with

oil.6. Ensure base of pan is covered.7. When bubbles start forming on the

sides, you can flip and cook the other side.

* You can serve it with caramel, cinnamon sugar, cream or ice cream.

Yummilicious pancakes


Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ From the kitc hen of: Nida Raja

Treats and

snacks

108

8 cups flour½ cup margarine1 cup sugar3 teaspoons syrup4 large whole eggs2 teaspoons bicarbonate of soda2 teaspoons baking powder

Rec ipe:

1. Preheat the oven to 180 °C.2. Mix together the margarine, sugar,

syrup and eggs.3. Add the flour, bicarbonate of soda and

baking powder. 4. Spoon in greased baking tray and

bake until golden brown (15 to 20 minutes).

Biscuits


Notes:

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From the kitc hen of: Boitumelo Tlokolo

Treats and

snacks

109

Dorito’s chipsCheddar cheeseCream cheeseSalsaGuacamole

Rec ipe:

1. Spread a layer of Dorito’s on a plate.

2. Add cheddar cheese and cream cheese.3. Repeat step 1 and 2 twice.4. Heat in microwave.5. Add salsa and guacamole and serve.

Nachos


Notes:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ From the kitc hen of: Gillian Cloete

Treats and

snacks

110

INTERESTING COMBOS

111

Makes 30

1 packet brown onion soup powder2 cups (500 ml) thick sour cream

Rec ipe:

1. Mix soup and sour cream.2. Allow to stand for 2 to 3 hours and

stir occasionally.

Dip for crisps

From the kitc hen of: Karien Steyn

3 cups cooked rice2 whole eggs1 tablespoon cooking oil½ cup corn kernels1 medium onion (chopped)MushroomsPeppersSalt and pepper to tasteSpice for rice

1. Fry onion, peppers(optional) and mushroom in oil on medium heat in a saucepan.

2. Season with salt and pepper.3. Add eggs and stir until the egg is

cooked.4. Combine with rice and rice spice.


From the kitc hen of: Zanele Fadana

Rec ipe:Egg rice

Interesting

combos


1 cup uncooked rice4 tablespoons peanut butter

Rec ipe:

1. Boil rice until softly cooked. 2. Add peanut butter on moderate heat, mix

using a wooden spoon. * Serve with meat.

Peanut butter rice


From the kitc hen of: Xoli

Cheddar cheeseFrench fries2 slices of breadButterOil to fry (sunflower oil)

1. Fry fries in oil. Season with salt.2. Butter bread on both sides.3. Put cheese and fries and toast bread in

a press toaster.


From the kitc hen of: Neliswa Makhaye

Rec ipe:Cheese and French fries toast

Interesting

combos

2 slices of breadNutellaCheese (of your choice, grated)Butter

Rec ipe:

1. Take two slices of bread.2. Spread some Nutella on the one slice of

bread.3. Place cheese on top of the Nutella and

toast.

Grilled cheese and Nutella


Notes:

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From the kitc hen of: Mahdiya Mia

Interesting

combos

Documents

GOLDEN KEY Cooksgoldenkey.org.za/sites/default/files/GoldenKeyCooks_0.pdf · Golden Key International Honour Society [email protected]. Table of contents Recipe for success Student-friendly