Author: roeliaschoeman

Roasted Carrot and Chickpea Soup with Moroccan Spiced Toast

| roeliaschoeman

Roasted Carrot and Chickpea Soup with Moroccan Spiced Toast
(adapted from Fresh Living Magazine May 2015)

wpid-1430738166842.jpg
Serves 1
Preheat oven to 180C

Toss 75g red onion, 225g baby carrots (3 Veg), ½ tsp crushed garlic, ½ tsp crushed ginger, ½ tsp ground cumin and 5ml olive oil (1 Fat) together in a Ziplock plastic bag – shake to coat properly.
Transfer to baking sheet, season well with coarse salt and freshly ground black pepper and roast for 25 minutes or until soft.
Once done, add to 300ml veggie stock and 75g chickpeas (1 Prot) and simmer for a few minutes for flavours to mix. Blitz with handblender and serve with fresh coriander.
The original recipe calls for dukkha, but I didn’t have a home and I didn’t want the extra fat portion (nuts added to dukkha) so I took 1.5 slices Albany Ultima bread (1 CC), cut it into strips and sprinkled it with Woolies Moroccan rub. Toasted in the oven until crisp and browned. Dunk it in the soup – really yummy!

Mexican Casserole

| roeliaschoeman

wpid-1430215445178.jpg

5ml olive oil

20g red onion, chopped

75g WL bacon, cut into strips

80g red pepper, chopped

200g corn kernels

100g WL pasta sauce

1/4 teaspoon Woolies Chicken Fajita spice (or a sprinkle of cumin, smoked paprika and cayenne pepper)

Chillies and garlic to taste

Salt and Pepper to Taste

Fresh coriander to serve

Fry onions in olive oil, add red pepper and bacon and fry for a few minutes.  Add spices, chillies and garlic.  Stir in corn kernels and fry for 2 minutes.  Stir in pasta sauce and transfer to oven proof dish and bake in oven for 20 minutes for 180C.

Serve with fresh coriander (was too hungry, forgot to add!  LOL!)

For vegetarian option.  Omit bacon and use low fat cheese to sprinkle over before baking in the oven.

 

WL serves 1

1 Protein, 2 CC, 3 Veg, 1 Fat

Fish Chowder

| roeliaschoeman

This works great with haddock and other white fish as well 🙂

wpid-1430196250270.jpg

50g onion, chopped

5ml olive oil

100g carrots, chopped

280g hake (raw)

200g potatoes

1/4 teaspoon fish spice

Lemon pepper

Salt

Fresh dill

 

Fry onions in olive oil until soft, add spices and fry for a minute or tw0.  Add the rest of the ingredients, plus 350ml water.  Simmer until all ingredients are soft (check potatoes and carrots).  Top up with water if needed.  Liquidise (if preferred) and serve with fresh dill.

 

Serves 1 – VERY large portion, can be split between 2.

2 Protein, 2 CC, 1.5 Veg, 1 Fat

Malay Meatballs

| roeliaschoeman

Malay Meatballs

(adapted from YOU Magazine Recipe)

Serves 4

wpid-154328875.jpg

Ingredients

 

MEATBALLS

50g onion, finely chopped (Veg)

4 green chillies (optional)

5 ml grated fresh ginger

4 cloves garlic, crushed

20 ml olive oil

480g mince (Protein)

2 ml turmeric

2.5 ml  Curry Powder (I prefer Woolies brand! :P)

10 ml lemon juice

Salt and pepper to taste

 

SAUCE

2 cardamom seeds

2 pieces stick cinnamon

410 g tomato and onion mix (Veg)

2 ml Curry Powder

 

 

Method

 

Sauté the onion, chillies, ginger and garlic on medium heat in 10ml olive oil until the onion is soft (I added a few drops of water so that it doesn’t stick to the pan). Remove from the heat and cool. Add the mince and seasonings and mix. Shape the mixture into 30g sized meatballs (this will make it easier to measure your portion size – so 2 meatballs = 1 Protein). Bake in muffin pan (a neat trick I saw on the internet somewhere!) for about 10 minute on 180C.

wpid-20150421_181835.jpg

 

Stir-fry the cardamom seeds, curry powder and cinnamon stick for about 1 minute in 10ml olive oil. Add the tomato and onion mix and simmer gently. Add the meatballs and simmer till done (about 10 minutes).

I served it with sweet potato (CC) and butternut mash (Veg)!

 

Per Person

4 Meatballs = 2 Protein

1 – 2 Veg

1 Fat

Easy PEAsy Soup (with Pork Bangers)

| roeliaschoeman

Super quick and easy – ideal for a lazy dreading-to-get-to-work-tomorrow Sunday evening! Takes about 20 min to prepare! 🙂 image 2 Eskort Weigh-Less Pork Bangers (or WL bacon – omit for vegetarian option, replace with 30g crumbed low fat feta to serve) 5ml olive oil 210g Woolies Mint Peas (or plain frozen peas – you can add a few mint leaves in the end before liquidising) 100g potato cubes Salt and Pepper to taste Pop 100g potatoes, covered with boiling water in the microwave for 10 minutes to cook (test if soft after 10 min) While potatoes are cooking, remove skin of Pork bangers and cut into bite-sized chunks and fry in olive oil. Put peas in a saucepan, cover with 250ml boiling water and bring to boil. Add seasoning.  Don’t boil for too long – otherwise the peas will lose the vibrant green colour. (I would say – 5 min max). Drain potatoes and add to peas. Liquidise.  Stir in fried pork banger chunks and serve 🙂 Voila!  Filling and tasty comfort food! Serves 1 1 Prot, 1 CC, 3 Veg, 1 Fat (WL)

Butternut Bobotie

| roeliaschoeman

BUTTERNUT BOBOTIE

image

A vegetarian twist on a South African favourite!

50g finely chopped onions

5ml extra light margarine

250g cooked and mashed butternut

2 TBS fat free milk

1 tsp Woolies Mild Curry Powder

½ tsp lemon juice

1 slice Ultima bread

1 egg

Salt and Pepper to taste

3 Bay leaves

 

Topping:

1 egg

2 TBS fat free milk

¼ teaspoon turmeric

 

Chutney for serving (allowance)

 

Preheat the oven to 180C. Fry onion in lite margarine until soft (low to medium heat). Add curry powder and remove from heat

Beat 1 egg with 2 TBS milk, crumble in slice of bread and mash.

Mix mashed butternut, bread mixture, onions, and lemon juice and season.

Spoon butternut mixture in ovenproof dish, press in bay leaves. Bake for 10 minutes.

Take out of oven, spoon over topping, and put back in oven for 10 – 15 minutes (until topping has set)

 

Serve with chutney/green salad/turmeric rice

Serves 1: 2 Prot, 1 CC, 1/2 Milk, 3 Veg, 1 Fat

Adapted from Taste Magazine March 2015

Green Veggie Pilaf with Feta

| roeliaschoeman

wpid-1426068224230.jpg

5ml lemon-infused olive oil

50g chopped onions

2 finely chopped garlic cloves (to taste)

50g zucchini ribbons

100g asparagus

100g frozen peas (I use Woolies’ minted peas – delish!) – cover with boiling water, no need to cook, this way the colour stays vibrant 🙂

140g cooked brown rice

Salt and Pepper to taste

30g crumbed low fat feta

1 lemon

Fry onions and garlic in olive oil.  Add cooked rice and fry for a minute or two.  Add zucchini ribbons, asparagus and season.  Lower heat and add 100ml water.  Cook for a few minutes, stir in peas and remove from heat.  1/2 the lemon and squeeze the fresh juice over the dish.  Cook slightly.  Top with feta and serve with lemon slices.

Serves 1:  2 CC, 1 Prot, 3 Veg, 1 Fat

Replace feta with chicken or pork for a “non-vegetarian” meal 🙂

Lentil, Sweet Potato and Butternut Curry

| roeliaschoeman

Lentil, Sweet Potato and Butternut Curry

50g chopped onion…
5ml olive oil
Garlic, Chili, Ginger to taste
100g tomato and onion mix
150g butternut cubes
200g sweet potato
200g half-cooked lentils
200ml chicken stock
15ml curry powder (Woolies’ mixes are the BEST) Hot or Not – up to you!
Salt and Pepper to taste
30ml tomato paste

Fry chopped onion in olive oil on medium heat until soft, add spices (garlic, chili, ginger and curry powder) and fry for about 2 minutes for flavours to develop. Add tomato and onion mix, tomato paste, salt and pepper, sweet potato cubes and chicken stock and simmer for about 15 minutes. Add butternut cubes and simmer until soft. Add cooked lentils and simmer for about 5 minutes.
Serve with fresh coriander

wpid-1425921035770.jpg

Zucchini (Baby Marrow) “Ravioli”

| roeliaschoeman

3 – 5 Baby Marrows, sliced into strips using veggie peeler

wpid-20140929_194751.jpg

125g fat free cottage cheese – add garlic salt, parsley, Woolies Chimichurri spice mix (optional)

125g tomato and onion mix (I used my home made marinara sauce – tomatoes, onion, olive oil, Italian herbs, salt, black pepper)

 

Make ‘ravioli’ by placing 2 baby marrow strips, overlapping like in the photo to form a cross.

wpid-20140929_194914.jpg

Put spoonful of cottage cheese mix in the middle:

wpid-20140929_194935.jpg

And fold close like this, to form little baby marrow ‘parcels’

wpid-20140929_195052.jpg

Pack in ovenproof dish:

wpid-20140929_195928.jpg

And cover with tomato and onion sauce:

wpid-20140929_200044.jpg

Bake in pre-heated oven at 180C for about 30 – 40 minutes.

Serve with a salad and/or garlic bread!

wpid-20140930_120105.jpg

On-the-Go Oats n Apple Bites (Muffins)

| roeliaschoeman

On-the-Go Oats n Apple Bites

 

100g raw oats

2 TBS wholewheat flour

1 heaped teaspoon baking powder

250ml apple sauce (home made – cook 500g apples, with a generous sprinkling of cinnamon in about 500ml water until soft and water is reduced, you will use about 1/2 of this.  Store brought apple sauce is also okay, just check the added sugar content)

125ml fat free milk

10ml honey

A pinch of salt

 

Mix all ingredients together.

wpid-1425289699001.jpg

Pour in muffin pan and bake in pre-heated oven at 180C for 25 – 30 minutes. I topped it with chopped apple.

Makes 8 ‘muffins’ – about 1 CC, ¼ fruit and ¼ milk each.

wpid-1425290715282.jpg

Can be frozen.  Handy as ‘grab and go’ snacks, picnic treats, etc.
wpid-1425290019538.jpg

It smelled and look so yummy, our puggie boy – Gorgeous George tried to convince me to share using some emotional blackmail 🙂  I was strong enough to resist it!  😀

 

Add-in suggestions (optional): Nuts, raisins, cranberries, mashed banana (use less apple sauce), cinnamon, nutmeg, etc.