dairy free

Tuna & Avocado Salad – No Cook Dinner

Tuna & Avocado Salad – No Cook Dinner

Category: Salads

Cuisine: Fish

4

Tuna & Avocado Salad – No Cook Dinner

Gluten free, sugar free, dairy free, no cooking, no mayonnaise

Ingredients

  • 1 tins shredded tuna in oil, drained
  • 1 ripe avocado, roughly chopped
  • 1/2 cup onion, finely chopped
  • 2 tbsp olive oil
  • 4 tsp lemon juice
  • 2 tsp lemon zest
  • 2-3 tbsp chopped fresh parsley
  • 1 tsp salt
  • ground black pepper

Instructions

  • Place all of the ingredients in a bowl. Mix with a fork, mashing the avo and breaking up the tuna as you go, until the ingredients are well combined.
  • Taste for seasoning and add more oil or salt and pepper if needed, serve on your favorite sandwich bread or toast. I used sourdough bread.
https://mammachefjozi.com/tuna-avocado-salad-no-cook-dinner/

Pauli’s Tomali Baked Chicken Breast & Vegetables

Pauli’s Tomali Baked Chicken Breast & Vegetables

40 minutes

Category: Weekday Meals

Cuisine: Mediterranean

4

Pauli’s Tomali Baked Chicken Breast & Vegetables

Gluten free, sugar free, low carb. For a dairy free option, replace feta with goat's cheese or leave out entirely.

Ingredients

  • 6-8 chicken breasts
  • 1 cup Pauli's Tomali Relish
  • 600g mixed roasting vegetables
  • 1 round feta cheese
  • olive oil
  • salt & pepper

Instructions

  • Heat the oven to 200 C.
  • Place some foil into a roasting pan and fold up the edges to make a divider.
  • Spray roasting pan and foil with some olive oil cooking spray.
  • Place chicken breasts into the foil section and spread the roasting vegetables over the rest of the pan.
  • Drizzle all with some olive oil and season with coarse salt and black pepper.
  • Pour the Pauli's Tomali Relish over the chicken breasts, making sure that they are covered evenly.
  • Crumble the Feta cheese over the chicken and relish. Bake in the oven for 30-35 minutes or until chicken is cooked through.
https://mammachefjozi.com/paulis-tomali-baked-chicken-breast-vegetables/

Baby Kingklip with Tuscan Style Vegetables

Something fishy

The Mediterranean Diet prescribes plenty of fish and less meat. This baby kingklip recipe is gluten free, sugar free, super low carb and super high in nutrition.

It also tastes divine, especially made with baby kingklip, takes only 30 minutes to make and it’s so very easy!

Baby Kingklip with Tuscan Style Vegetables

Browsing around my local Food Lover’s Market for fish, I wanted something other than Hake. I noticed that 500g Hake fillets were R70 and 500g Kingklip portions were R140. Then I spotted the Baby Kingklip at R89 for 800 grams and thought this was quite a good deal. Something different and for a great price relative to their fully grown kin.

Anyway, on to the recipe!

Baby Kingklip with Tuscan Style Vegetables

30 minutes

Category: Weekday Meals

Cuisine: Fish

4-6

Baby Kingklip with Tuscan Style Vegetables

Ingredients

  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 tsp crushed garlic
  • 1/2-1 tsp chilli flakes (to taste)
  • 2 tsp fresh rosemary finely chopped (optional)
  • 2 tins peeled & diced tomatoes
  • 2 tins cannelini beans, rinsed and drained
  • 200 g fresh baby spinach, washed and dried
  • salt and pepper
  • 800 g baby kingklip or hake fillets, patted dry and seasoned with salt and pepper
  • fresh parsley and lemon to garnish
  • juice of 1 lemon

Instructions

  • In a large, deep pan with a lid, heat 1 tbsp olive oil. Add onion and 1 tsp garlic. Saute until onion has softened. Garlic mustn't brown.
  • Add chilli flakes and rosemary if using. Add diced tomatoes and cannelini beans. Stir well then cover the pan, and reduce heat to simmer while cooking the fish.
  • In a large non stick pan on med-high heat, add 1 tbsp olive oil and 1 tsp garlic. When garlic is sizzling, add fish fillets and cook for a couple of minutes. Lift the edge of the fish when it is becoming opaque on top, and see if it is nicely browned on the bottom. Carefully turn the fish using a spatula. While fish cooks on the second side, add fresh spinach to the bean and tomato mixture. Stir well, and replace the lid. Turn off the heat. Allow the spinach to wilt. Check for seasoning. Stir.
  • Squeeze fresh lemon juice over the cooked fish fillets.
  • Divide the vegetable mixture among your plates or bowls.
  • Top each with a fish fillet, and garnish with parsley and a wedge of lemon if desired.
https://mammachefjozi.com/baby-kingklip-with-tuscan-style-vegetables/

Mediterranean Chicken & Potatoes

Mediterranean Chicken & Potatoes

50 minutes

Category: Weekday Meals

Cuisine: Mediterranean

4-6

Mediterranean Chicken & Potatoes

Ingredients

  • 8 skin-on , bone-in chicken thighs
  • 1/2 cup lemon juice
  • 4 tbsp olive oil
  • 2 tbsp red wine vinegar
  • 4 tsp crushed garlic
  • 3 tsp dried basil
  • 2 tsp dried oregano
  • 2 tsp dried parsley
  • 2 tsp salt
  • 6-8 potatoes, quartered
  • 1 red onion, cut into wedges
  • 1 red pepper (capsicum), deseeded and cut into wedges
  • 1 zucchini, sliced
  • 4 tbsp pitted Kalamata olives
  • Lemon slices, to serve

Instructions

  • Pat thighs dry with paper towel. In a shallow oven dish, combine lemon juice, 2 tablespoons of olive oil, vinegar, garlic, basil, oregano, parsley and salt. Pour out half of the mixture into a jug and set aside for later.
  • Add the chicken to the mixture in the oven dish and coat evenly. Cover and marinate for 15 minutes if rushed; 1 hour if time allows; or over night, turning each chicken thigh occasionally in the marinade.
  • Preheat oven to 220°C. Heat 1 tablespoon of olive oil in a large pan or skillet over med-high heat. Sear the chicken on both sides until golden brown (about 4 minutes per side). Place chicken pieces back into the oven dish, then arrange the vegetables around the chicken. Drizzle vegetables with the marinade from the jug, tossing them through the oil mixture to coat evenly.
  • Cover the dish with or foil and bake until the potatoes are soft and the chicken is completely cooked through (about 35 minutes). Change oven setting to grill, uncover and cook for a further 5-10 minutes, or until chicken and potatoes are crispy and golden brown.
  • Serve with olives and lemon slices.
https://mammachefjozi.com/mediterranean-chicken-potatoes/

Pauli’s Food Co. Wholegrain Calamari Wraps with Saffron Chutney Chilli

Wholegrain Calamari Wraps with Saffron Chutney Chilli

I have come to absolutely adore Pauli’s Food Company’s sauces and marinated veggies, not only because they’re the perfect companion to any dish ever but also because they have such a great attitude towards food and they’re pretty great people too! No preservatives, additives, colourants and just simply delicious, good food made with love and the freshest ingredients.

Pauli's Food Co. Wholegrain Calamari Wraps Saffron Chutney Chilli

Check out their website for stockists.

These calamari wraps are absolutely amazing with Pauli’s Saffron Chutney Chilli. Add some optional humus or plain cream cheese.

Pauli’s Food Co. Wholegrain Calamari Wraps with Saffron Chutney Chilli

Category: Weekday Meals

Pauli’s Food Co. Wholegrain Calamari Wraps with Saffron Chutney Chilli

Ingredients

  • Wholegrain tortilla wraps
  • lettuce, sliced into ribbons
  • cherry tomatoes, halved
  • baby cucumber, quartered and sliced
  • yellow pepper, cut into thin strips
  • 2 tbsp butter
  • 1 tsp crushed garlic
  • juice of half a lemon
  • 400g calamari rings
  • Pauli's Saffron Chutney Chilli

Instructions

  • Heat butter in a frying pan on the stove over med-high heat.
  • Add garlic and saute for 30 seconds.
  • Add a splash of olive oil (this will stop the butter from browning too much).
  • Add the calamari rings and lemon juice.
  • Saute until just opaque (2-3 minutes).
  • Heat tortilla wraps as per packet instructions, I prefer heating them in a non stick pan.
  • Place lettuce on wrap, with tomatoes, cucumber, peppers and top with calamari rings.
  • Wrap up, serve and enjoy!

Notes

I would cook the calamari in the Pauli's sauce if not for the boys. It's slightly too hot for them so I add it to ours after as a condiment. Add humus, cream cheese or any veg you prefer to add. A super quick meal guaranteed to leave smiles on faces!

https://mammachefjozi.com/paulis-food-co-wholegrain-calamari-wraps-saffron-chutney-chilli/

Gluten Free Italian Meatballs with Marinara Sauce

Gluten Free Italian Meatballs with Marinara Sauce

Category: Beef

Cuisine: Mediterranean

4-6

Gluten Free Italian Meatballs with Marinara Sauce

Gluten Free Italian Meatballs with Homemade Marinara Sauce Serve these over your choice of pasta, vegetable pasta, cauliflower mash or mashed potatoes for a delicious, nutritious meal the whole family will love! Dairy free, gluten free and low carb (depending on choice of pasta/mash)

Ingredients

    Meatballs
  • 1 kg lean beef mince
  • 2 tbsp Italian herbs
  • 1 egg
  • 1 tbsp fresh parsley, finely chopped
  • 2 tsp salt
  • 1 tsp ground black pepper
    Sauce
  • 1 tin peeled & diced tomatoes
  • 1 onion, finely chopped
  • 2 tbsp olive oil
  • 1 bay leaf
  • 1 tsp crushed garlic
  • 1 tbsp fresh parsley, finely chopped
  • 1 tsp black pepper

Instructions

  • Preheat oven to 200 C.
  • To make the marinara sauce, heat olive oil in a large pan over medium heat.
  • Add the chopped onion and saute for 5 minutes.
  • Next, add crushed garlic, canned tomatoes, bay leaf and pepper to the pan.
  • Cook for 20-30 minutes until the sauce has thickened and tomatoes are broken down.
  • Line an oven tray with baking paper so that the meatballs don't stick to the pan.
  • Mix the meat, egg and seasoning together in a bowl.
  • Form meatballs with a heaped tablespoon amount of the mince mixture, place onto the oven tray.
  • Bake for 20 minutes until cooked through.
  • Serve sauce over the chopped meatballs, sprinkle with chopped parsley and Parmesan cheese (optional)
https://mammachefjozi.com/gluten-free-italian-meatballs-marinara-sauce/

Beautiful Intention Part 1 – Look and feel beautifully healthy

Beautiful Intention 2018 - look and feel beautifully healthy

Intention is an idea formed in the heart

This series is inspired by my personal Intention for 2018. I have spent over a year now working on living life with positive intention and this has involved many hours of research, listening to podcasts and Ted Talks, reading and just really expanding my own world of knowledge and experience. It has had such a phenomenal effect on my life and outlook.

Whether the subject is food, mindfulness, physical health, parenting etc. years of personal study (and experience) have formed each droplet of water that comprises my little fountain of wisdom. I am still constantly learning, always soaking up more information and absolutely loving the exploration.

One of my wishes for 2018 is to share more with my family, my friends and of course my readers, things that I believe will help us live a more beautiful, positive life. Your thinking absolutely creates your reality and it’s so important to love both your body and mind, taking the most special care of both of them in order to be the best you that you can possibly be.

Once you have started with yourself, then you can share it with those around you.

Intention is more than wishful thinking, it’s willful direction.

Looking and feeling healthy

My goals for 2018 with regards to business and development are going to take an immense amount of energy. This body of mine had better be strong and ready for what my mind has planned!

Having my own business does mean having the flexibility to be available for my family when they need me too and this year they are going to have the best me, present and jumping up and down if necessary. Just don’t expect any running! Let’s not cross the line here…

Beautiful Intention 2018 - look and feel beautifully healthy

So I am starting with me

And you can start with you, along with me!

This is not about being supermodel skinny or perfectly ripped and toned… that’s not what this is about. This is about realistically, in my lifestyle and with my resources, feeling happy and healthy and being the best ME.

I could stand to lose a little roll or two and after the December splurge I am looking forward to getting back on track!

I like to think that I generally have healthy eating habits and a positive attitude towards food and I instill the same in my family. We eat a good variety of fruits and vegetables, meats and fish. We don’t avoid carbs but I try to include a variety of grains for them and cut out the gluten for myself.

Health

Unfortunately, chronic pain is a part of my life. Fibromyalgia is a disorder associated with muscle, joint and nerve pain as well as severe fatigue, memory problems and a variety of other issues that often make me feel like a really old lady.

Further to that, I also have degenerated discs in my lower back which come with their own special bag of tricks for me.

I take daily medication to relieve the nerve pain and some other symptoms but other than that I prefer to manage the conditions without too much medication.

A critical factor is avoiding inflammatory foods such as gluten, sugar and dairy. I will explore the how’s and why’s of everything in more detail in separate posts.

This healthy eating plan is suitable for everyone and anyone! I am also not advocating any particular “diet”, neither will I call this a diet. It’s a lifestyle change with positive, healthy intention at the core, following guidelines and research that simply make sense – eat good food and stay away from the bad stuff! In a nutshell.

Together with my meal plan and weekly shopping list, it fits seamlessly into a busy family lifestyle.

Meals are flexible and adaptable so that you don’t have to cook separate meals. Recipes are super easy and cooked in a flash! Everything you need to make life less complicated and more delicious.

The plan

The main points of my healthy lifestyle plan will all be explained in upcoming posts, but are essentially the following:

  • Drink water! 3 litres per day.
  • No sugar
  • No gluten
  • Limited dairy
  • Fresh ingredients in their natural form
  • Affordable and easily accessible… okay just normal ingredients. I may have the odd chia seed but you won’t find any pea protein powder or kombucha in my kitchen.
  • Mediterranean diet – closest to the way my family normally eats and red wine is included!
  • Quick, easy, delicious!
  • Fibre is essential.
  • Omega 3 and Vitamin D supplements.
  • Have a treat now and then, be gentle with yourself. Do this because you love yourself, not to punish yourself.
  • Stretch, chill, smile!

Some small changes can make a huge difference. I hope you will be joining me on this adventure and more than that, I hope that you will be inspired and that I will be able to add just a teeny tiny bit of value to you.

We’re going to feel positive, eat positive, live positive and love the beautiful life we live.

Remember that Beautiful Intention is not just a healthy diet, it’s a holistic lifestyle focusing on loving yourself (body and mind), your family and the world we all live in and simply loving this beautiful life.

Beautiful Intention 2018 - look and feel beautifully healthy

Festive Freshness – A Holiday Meal Plan

My boys at Christmas

When we think of “festive meals”, I’m quite sure everyone thinks of different things. For some it’s the roasts and the spread that Mom or Gran have spent days on. Some might think of a braai day with family games. Your family might have the full on turduckin with stuffing et al… One thing most of us have in common is that it’s a special time with loved ones and some kind of food!

My dear friend, who blogs at Mom of Two Little Girls, recently published a Christmas series. Across this series, she collected a fantastic storybook collection of Christmas traditions from different people. MammaChef Jozi even made it into the mix and you can read my family’s story and the rest of the collection here.

Festive Freshness

I don’t usually do the cooking over the festive season. Our special days are traditionally spent in the homes of my parents or my in-laws. Wherever we are it’s an all out Christmas feast and the most wonderful time!

This year however will be something different, the first time that we are away for Christmas and I’m still thinking about what to do for lunch… The daily meals over the holiday season, in my opinion, should be easy, summery and designed for sharing.

I was also asked by some followers on Twitter for festive recipes. So I looked around for some inspiration and came up with the fabulous festive feasts here…

Monday

Mexican Roast Beef & Nacho Salad

Category: Festive Meals

Cuisine: Mexican

4

Mexican Roast Beef & Nacho Salad

Ingredients

  • 1 tin red kidney beans, drained and rinsed
  • 1 tin corn kernels, drained and rinsed
  • 1 red pepper, thinly sliced
  • 1/2 red onion, finely chopped
  • 1 tbsp olive oil
  • 1 tbsp lime/lemon juice
  • 200 g corn nachos
  • 1 avocado, peeled and thinly sliced
  • 100 g lettuce
  • 250 g thinly sliced roast beef, torn
  • 1/3 cup chunky tomato salsa
  • 1/4 cup sour cream

Instructions

  • Place beans, corns, red pepper and onion in a bowl. Drizzle with olive oil and lemon/lime juice and toss to combine.
  • Arrange nachos, avo and lettuce on a platter.
  • Top with the bean mixture, roast beef and tomato salsa.
  • Serve with sour cream.
https://mammachefjozi.com/festive-freshness-holiday-meal-plan/


Tuesday

Festive Freshness - Spinach Ricotta Canneloni
Spinach & Ricotta Canneloni with Homemade Tomato Salsa

Wednesday

Festive Freshness - Chorizo & Haloumi Platter
Chorizo & Haloumi Platter

Thursday

Festive Freshness - Broccoli & Boiled Egg Salad
Broccoli & Boiled Egg Salad

If you were watching my social media, you would have noticed that I thought this particular recipe was absolutely awful. Whether it was because I had too many anchovies or the mustard dressing was too bitter when combined with the anchovies… it just wasn’t right.

However, there were some things about it that attracted me to trying it in the first place. After having tried it there were also elements of it that I loved.

So, I have kept the good stuff and changed the bad stuff for you!

It’s a very healthy, refreshing break in the indulgence of Christmas menus.


LekkerLinky

 

No Bake Pecan Nut Brownies From Christel’s Creative Cooking

Gluten Free, Finger Licking, No Bake Pecan Nut Brownies

I can’t imagine anything looking better than these right now! Healthy ingredients like almond flour and coconut oil make them totally guilt free and no baking… well they didn’t even need to be more awesome!

The Recipe

3 roughly heaped up table spoons of solid coconut oil.
3 table spoons of honey or maple syrup (you can use more or less according to taste).
1 slab of good quality dark chocolate – I used #Lindt – A Touch of Sea Salt Dark Chocolate.
About a cup of Pecan nuts – broken up.
About half a cup of almond flour and half a cup of cocoa (you can always add more later on).
Vanilla extract or essence.

TIP!! #toastyournuts !!
no bake pecan nut browniesI lightly toasted the pecans and almond flour in the oven for about 10 minutes. Toasting nuts activates the flavour and gives it a crisp and toasty texture and taste.

Heat up the first 2 ingredients on low heat until it starts to simmer. Mix in the dark chocolate until melted and remove from heat.

Mix in the nuts, almond flour, cocoa and vanilla and stir around. If it looks as if it is still a bit runny, you can add more almond flour or cocoa.

Line a baking tray with baking paper and spread out the mixture evenly, gently pressing down. Let it cool down in the fridge for about an hour.

Cut into pieces. Yum!

 

Pan seared fish with tomato white wine & basil

Fresh Hake in a bright sauce, full of flavour

This dinner idea was inspired by a recipe found on Pinterest, which I played with a bit as usual and ended up with the below. I must add that the smells while cooking were amazing and just added to the anticipation of the dining.

Recipe:

Preheat oven to 190 degrees C.

Heat a little olive oil in a pan over medium heat. Depending on children and/or taste, add a small sprinkle (up to half a tsp) of red chilli flakes and 1tsp crushed garlic. Sauté for a minute.

Add a tin of chopped tomatoes and a few halved cherry tomatoes and cook for about 10 minutes. Add in a quarter cup of dry white wine and let the mixture simmer.

Add half a cup of finely chopped fresh basil, 2 tbsp freshly squeezed lemon juice, a quarter tsp lemon zest, ground salt and black pepper and cook for 2 more minutes. Then transfer into a bowl and set aside.

Season portions of fresh skinless hake on both sides with salt and pepper. Heat a little olive oil in a large oven proof non stick pan over medium high heat. Place the hake in the oil until golden brown, approximately 6 minutes. Carefully turn the hake over, pour over the wine and tomato sauce and place in the oven for a further 5-10 minutes or until cooked through.

While the fish is cooking in the oven, mix 1,5 cups couscous and 1,5 cups of boiling water in a bowl. Add 1 Knorr vegetable stock pot and a dash of olive oil. Mix well and cover with cling wrap or a plate. Wait 3-4 minutes before fluffing with a fork.

Serve (with some of that crisp white wine) and enjoy!


This fish comes out super soft and breaks apart very easily, so be prepared for not having perfectly beautiful golden fillets. It really is delicious though!

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