healthy

Curry Chicken Meatballs with Pauli’s Spicy Brinjali Sauce

Curry Chicken Meatballs with Pauli’s Spicy Brinjali Sauce

4

Curry Chicken Meatballs with Pauli’s Spicy Brinjali Sauce

This recipe is very versatile. You can also add tomato puree to the sauce to change the taste slightly. If you can't get hold of Pauli's Spicy Brinjali Sauce, you can substitute with any curry sauce you like, either ready made or home made.

Ingredients

  • 500 g chicken mince
  • 1 onion, chopped
  • 1 tsp crushed garlic
  • fresh parsley, finely chopped
  • 1 red pepper, diced
  • 1 cup frozen spinach
  • 4 tbsp Pauli's Spicy Brinjali Sauce
  • plain yoghurt for serving
  • salt & pepper
  • olive oil

Instructions

  • Cook basmati rice according to packet instructions.
  • In a mixing bowl, mix together chicken mince, garlic, salt and pepper (to taste) and about 1 tbsp olive oil. Scoop out about 3/4 tbsp at a time and roll into balls, placing them onto a plate.
  • In a large pan over medium high heat, warm a glug of olive oil. Add the chicken meatballs and brown well all around.
  • Once chicken is browned, remove from the pan and set aside.
  • Add a glug of olive oil to the same pan and saute the onions and pepper together for 3-4 minutes until just softened. Lower heat and add 4 heaped tbsp of Pauli's Spicy Brinjali Sauce, frozen spinach and stir well. Add back the chicken, cover the pan and simmer for about 10 minutes, stirring occasionally.
  • Serve on top of rice and add plain yoghurt or cream.

Notes

Gluten free - no breadcrumbs needed. Eggless. Sugar free.

https://mammachefjozi.com/curry-chicken-meatballs-with-paulis-spicy-brinjali-sauce/

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/

Broccoli Bacon Cheese & Chicken Bake – an Instant Family Favourite

Broccoli, Bacon, Cheese & Chicken Bake

This recipe looked fantastic when I found it, but was even better than expected! An instant family favourite, the boys loved it, yes, even though it was mainly broccoli. That’s always a measure of a successful dinner… the broccoli and chicken baking together result in such tasty juices at the bottom of the dish. If you were to add rice to the mix (not necessary at all) you would have a lovely broth to go with it.

Blanch the broccoli before baking to enhance the colour and flavour.

Broccoli Bacon Cheese & Chicken Bake – an Instant Family Favourite

4-6

Broccoli Bacon Cheese & Chicken Bake – an Instant Family Favourite

Ingredients

  • 1 head of broccoli
  • 1 packet diced bacon
  • 6-8 chicken breasts
  • 1 cup cheddar cheese
  • 1 cup mozarella/white cheddar cheese

Instructions

  • Preheat oven to 200 C.
  • Place chicken breasts flat on a cutting board, drizzle with a little olive oil & cover with cling wrap.
  • Bash with your fist to flatten them evenly (great stress reliever).
  • Remove cling wrap and season with ground salt & black pepper.
  • Spray an oven dish with olive oil cooking spray and place chicken breasts into the dish.
  • Bring a pot of salted water to boil, add broccoli and boil for 2 minutes to blanch.
  • At the same time, fry bacon bits in a small pan until golden.
  • Drain broccoli well.
  • Add broccoli and bacon bits to dish with chicken. Sprinkle cheese evenly over the top.
  • Bake for 20-25 minutes or until chicken is cooked through.
https://mammachefjozi.com/broccoli-bacon-cheese-chicken-bake/

Pork Chops with Couscous, Butternut & Ricotta Spinach

Pork Chops with Couscous, Butternut & Ricotta Spinach

4-6

Pork Chops with Couscous, Butternut & Ricotta Spinach

Butternut and creamy ricotta spinach is always a winning combination. Add wholewheat couscous which is fat free, sugar free and rich in fibre for a healthy side, with lean pork chops as protein for a nutritious weekday meal!

Ingredients

  • 200 g frozen spinach, thawed, well drained
  • 80 g ricotta
  • 1 tsp crushed garlic
  • 2 tbsp cream/coconut cream
  • pinch of ground nutmeg
  • 1 butternut, cut into chunks
  • 1 cup wholewheat couscous
  • 1 vegetable stock pot
  • 4-6 pork chops
  • ground salt & black pepper
  • olive oil

Instructions

  • Preheat oven to 200 C.
  • Place butternut into a shallow oven dish lined with baking paper.
  • Drizzle with olive oil and season with half the garlic, salt and pepper.
  • Bake in the oven for 20-25 minutes or until tender.
  • Boil water in the kettle.
  • Place 1 cup dry couscous to a bowl, add 1 cup of boiling water and vegetable stock pot. Mix well to dissolve stock pot.
  • Add a dash of olive oil and cover with clingwrap. Leave to stand.
  • Rub pork chops with a drizzle of olive oil, season with salt & pepper.
  • Grill on a hot electric grill or grilling pan until nicely browned on both sides and cooked through. Remove from heat.
  • Meanwhile, mix together frozen spinach, ricotta, remaining garlic, cream and nutmeg.
  • Place into a small saucepan over medium heat and cook for about 10 minutes.
  • When couscous has absorbed all the moisture, remove cling wrap and fluff with a fork.
  • Serve and enjoy.
https://mammachefjozi.com/pork-chops-couscous-butternut-ricotta-spinach/

Favourite Weekday Meal Feature – Mediterranean Tuna Lettuce Wraps

Mediterranean Tuna Lettuce Wraps

The perfect weekday meal for hot summer evenings when you just can’t bring yourself to eating anything that has been near a stove.

These tuna lettuce wraps are healthy, refreshing and substantial enough to fill even the hungriest of tummies! Gluten free option with lettuce as a wrap only, or add some fibre with a wholegrain tortilla wrap. It’s juicy, crispy, tasty and ready in a flash!

Click on the image for the recipe card.

Favourite Meal Feauture Mediterranean Tuna Lettuce Wraps

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

Democratically Elected Meal Planner – The Boys’ Favourites

The Democratic Meal Planner – One kid, one vote!

 

In light of all the political goings on around us recently, I decided to give democracy a chance to rule the meal planner. I feel like I’m making myself sound very much like a food dictator… She who holds the wooden spoon, rules the plates! It’s for their own good though, trust me!

Meal Planner November 2017

The boys are very modern in their political views and combined their votes to effect community rule over the first two days. This worked out very well for them as they got to have both their favourites. SuperDad is always happy with pasta and basil pesto is also a favourite. Of course they go so well together as a combo! Somebody had to be the carb police and that happened to be me (can’t quite get rid of the dictatorship). My favourite treat as a meal must be salmon. It has become so expensive, even in frozen steaks, that we really only have it on the odd occasion.

Fish shopping tip!

I did discover something quite interesting though… Our local Food Lover’s Market has a fantastic fish section and if you can hold your breath long enough, you might just find a very good deal!

As an example, the prepared, fresh salmon portions on the day were R299.00 per kilogram. In comparison, Woolworths’ fresh Norwegian salmon portions are R500.00 per kilogram, but that’s not the point. If you select a whole salmon, they will fillet it for you, package the quantity that you want and the price on the day was R179.99 per kilogram. That is a major difference!

As usual, just going that little bit further to be aware of where our food comes from, I looked into the sourcing of the salmon and found this on Food Lover’s Market website:

Although Food Lovers market currently procures farmed Norwegian Salmon which is on the WWF-SASSI orange-list we are implementing a procurement strategy that aligns with SASSI procurement guideline for Salmon. This means that all Norwegian on Food Lover’s shelves will come from farms that are affiliated to the Global Salmon Initiative (GSI – http://globalsalmoninitiative.org/) by January 2019. These farms have committed to work towards meeting the Aquaculture Stewardship Council (ASC) standard for responsible aquaculture by 2020. Food Lover’s has full traceability back to all source farms and is annually tracking progress of these farms towards their 2020 ASC target.

Sustainable is good and I like the accountability and action plan.

This post really is becoming quite political! I have a soapbox and everything! I think it’s about time for the good stuff!

The Recipe Cards

Remember you can sign up to the newsletter to get your meal planner and recipe cards all together in advance, in your inbox! Alternatively you are two weeks behind… and have to come all the way here to MammaChef Jozi to download them… Then again, I love your visits and the more the better! So I tell you what, do both!

Boys’ Choice Monday – Caldo Verde (Portuguese Green Soup)

Democratically Elected Meal Planner_Caldo Verde

Boys’ Choice Tuesday – Spagheti Bolognese

Democratically Elected Meal Planner_Simple Spaghetti Bolognese

Mamma’s Choice Wednesday – Salmon & Roast Vegetable Salad

Democratically Elected Meal Planner_Salmon & Roast Vegetable Salad

SuperDad’s Choice Thursday – Chicken & Basil Pesto Pasta

Democratically Elected Meal Planner_Chicken Basil Pesto Pasta

Needless to say, we all thoroughly enjoyed this week’s dinners. Blake, who is four, has recently taken to proclaiming every meal as the best food he has ever eaten! The people have spoken!

Alright, I think that is more than enough of my political commentary. I will leave you with this thought. Whatever your mood, whatever is going on in life, try to get yourself just one level up on the emotional scale! If you’re feeling dejected, try to find something that makes you feel content. Anxiety looks for something that brings peace and so on. The point is to raise your vibration! I’ll expand on this a little more later on. If you can (and it’s always possible)… Smile!

Let a smile be your umbrella on a rainy day

4 of the Easiest Meals for Even the Busiest Mom and About the Big D…

The easiest meals I could possibly come up with (challenge to self accepted!)

Still in the beginning phases of my business and looking at how this week would be going, my meal planning on Sunday last week was all about what I already had in the kitchen (saving some precious cents) and what would take the least amount of time or be so easy that I could just stick it in the oven and carry on with other things until the timer goes off. The very easiest meals for my life at that moment! Obviously they still had to uphold the MammaChef Jozi standards, being healthy and not boring!

I’m actually quite proud of achieving exactly what I set out to do… although I really must start printing out my recipe cards myself! That will save me a good few minutes of searching too!

The Big D

I have alluded to it in last week’s post but I will just come right out and say it… I’m officially on a Diet. Those of you who know me, know that I’m not the biggest of people and I’m normally quite comfortable in my own skin. I have never been prone to on and off diets (and I will add that I am highly allergic to gyms) but as the years and the wrinkles add up, it seems that the metabolism isn’t quite what it used to be.

With December and beach time glimmering on the horizon – it’s time to get back into a shape that I’m comfortable with. I do have a plan that works for me, is focused on healthy weight loss, fits into my days and lifestyle easily (therefore more easy meals), doesn’t cost buckets of money and doesn’t inconvenience my family! It’s pretty much perfect!

The main ingredients of my Big D Plan are:

  • Intermittent Fasting – read more information here. I eat for 8 hours and fast for 16 hours each day. I feel less hungry, less bloated and full of energy, in a nutshell.
  • Apple Cider Vinegar – in a cup of water with a teaspoon of honey first thing every morning. Loads of health benefits, good for skin, supposed to break down fat. My gran firmly believed in it too and the smell always reminds me of her… which also makes it more pleasant to consume!
  • Water! 2-3 litres per day. The bladder does get used to it!
  • Smart Lunch – My lunch is at around 12pm and because it’s the easiest thing in the world, wherever I am at that point during the day, I have my bowl of FutureLife. I either have the Smart Fibre – it does contain gluten but packs a lot of fibre and comes with probiotics – or I have Zero Smart Food – gluten free, no added cane sugar, lots of goodness in a little box.
  • Healthy snacks – fruit and nuts, seeds, only raw and in their natural form. Helps for the occasional sugar craving.
  • Off limits – sugar, dairy limited to plain yoghurt and cheese, avoid gluten.
  • Dinner – whatever is on my meal plan! I do make a variety of vegetables and meats or fish, so it’s easy to cut out the carb portion for myself (eg. bread or potato) and when I do pasta I generally have gluten free. I still have my glass or two of red wine! Red only as it has less sugar than white and does have health benefits.

It’s very much based on the Mediterranean diet and also follows anti-inflammatory guidelines. Works for me, losing weight, feeling awesome and I only have another maybe 4 kgs to lose so I should be good to go in time for the Christmas Feast! Yippee!

Get to the Meal Plan already!

Let me not keep you in suspense any longer… Below is the downloadable Meal Planner for the easiest cooking week ever, as well as the recipe cards for each day’s easy meal.

Mamma’s 4 Easiest Meals Ever

4_easiest_meals_tomato_basil_pasta

Fresh Tomato & Basil Pasta

4_easiest_meals_chicken_kebabs_couscous

Chicken Kebabs & Vegetable Couscous

4_easiest_meals_lamb_chops_broccoli_salad

Lamb Chops & Broccoli Salad

4_easiest_meals_baked_fish_chips_salad

Baked Fish & Chips with Salad

And there you have it! It’s just starting to rain outside and I am looking forward to a lovely, chilled evening at home. It is, as per usual, Pizza Friday and I have absolutely no idea what we’re having. Day off!

If you would be at all interested in my runaround on the hunt for Wade’s new Epipen this week and the service that won the “little guy” a new loyal customer, head on over to my LinkedIn article here.

To get next week’s meal planner and recipe cards in your inbox on Monday, just enter your email address in the little purple box somewhere along the top of your screen… it’s for you, for free! Otherwise you will have to wait for the posted one all the way on next Friday, doesn’t sound like a good idea to me!

Wishing you a beautiful weekend, be safe and be light!

4_easiest_meals_when_there_is_no_way_create_one

What’s Cooking This Week? Download the Meal Planner!

Start counting sleeps

Nevermind cooking for this week… it’s just about time to start looking forward to Christmas! I’m not really ready to start looking back on the year just yet, save to say that it has been a rollercoaster, eventful, surprising, stressful but wonderful one!

We have just come back from a lovely, week long family holiday in Mpumalanga. I had time to relax, catch a few rays of sun on my nearly translucent winter skin and think up lots of ideas for the blog (and of course for business). The mind never actually stops working on something or other!

See what’s cooking this week

Those early birds who have subscribed over the past few weeks would have received the brand spanking new and gorgeously colourful Meal Planner in a new email format today! Yay for you!

In case you haven’t signed up just yet, you can do so *right now* on the home page in the “sign up” bar… and of course, you can get this week’s planner right here!

MammaChefJozi Meal Plan Nov201701

whats-cooking-meal-planner
November’s first meal planner

It’s all free because I want to help everyone eat better, cook better and feel better! The only thing I ask is for you to keep giving me all your feedback, photos and ideas to make this little idea be the best that it possibly can!

Last week’s meal planner was introduced with fanfare as we were featured on one of my absolute favourite blogs, Mom of Two Little Girls! It’s such an honour to be featured in this brilliant series by someone I completely admire and adore! Link to her post here.

You can also download last week’s printable meal planner on my post here!

Looking forward

The fun thing is that this week, we will be cooking together (if you choose to start on Monday) and you will see my photos pop up as we go along! Hopefully I can stick to my own recipes! Please don’t be shy to post your photos in the comments on Facebook and also share any tasty changes or additions you have made. I love, love, love all your yummy ideas too.

Our recipe cards are all ready to go too! Subscribers can download and print them now, stick up on your fridge or whatever works!

If you are not subscribed I am sad to say you will have to wait until the week’s roundup to get the recipe cards. On the menu this week is:

what's-cooking-chicken-fillet-burger

Chicken Fillet Burger

what's-cooking-seafood-rice-chorizo

Seafood Rice & Chorizo (the easy version)

what's-cooking-parmesan-chicken-strips-roast-vegetables

Parmesan Chicken Strips & Roast Vegetables

what's-cooking-bacon-spinach-sundried-tomato-pasta

Bacon Spinach & Sundried Tomato Pasta

Holidays

Speaking of imminent holidays, I have decided that my little layer of winter blubber also needs to disappear before beach time. Yes, my guys love me just the way I am but I like to be comfortable in my own skin. I don’t have a whole lot to lose, but I don’t have much time either! First step is lots of water.

More on that later though, for now I need to go shopping! Wishing you a beautiful week!

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