south african bloggers

Summery Grilled Sweet Potato & Bacon Salad

Grilled Sweet Potato and Bacon Salad

Grilled Sweet Potato and Bacon Salad

Ingredients

  • 800 g sweet potato, peeled, cut diagonally into 1cm slices
  • 2 tbsp olive oil
  • 200 g rindless bacon rashers, cut into strips
  • 1/2 cup Mayonnaise
  • 1 orange, rind finely grated, juiced
  • 2 baby cos lettuces, trimmed, cut into thin wedges
  • 60 g baby rocket
  • 150 g snow peas, trimmed, blanched, thinly sliced
  • 2 green shallots, thinly sliced
  • 1/3 cup walnuts, toasted, roughly chopped

Instructions

  • Heat a grill pan or electric grill to high heat. Place sweet potato in a bowl.
  • Drizzle with oil and toss to coat. Season.
  • Grill sweet potato, for 2-3 minutes each side or until tender and lightly charred. Transfer to a plate.
  • Cook the bacon, stirring often, in a nonstick frying pan over med heat for 10 minutes or until golden and crisp. Transfer to a plate lined with paper towel to drain the fat.
  • Combine the mayonnaise, orange rind and juice in a large bowl. Season with salt and pepper.
  • Arrange the lettuce, rocket, sweet potato and snow peas on serving plates. Sprinkle with bacon and shallot, drizzle with the mayonnaise mixture and top with walnuts.
https://mammachefjozi.com/summery-grilled-sweet-potato-bacon-salad/

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/

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/

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/

Pauli’s Anytime Brinjal & Peppers Veggies & my Brinjal Blooper

Pauli’s Anytime Brinjal & Peppers Veggies

I must honestly tell you that Pauli’s sauces and veggies have become an absolute staple in Mamma’s house! Literally from breakfast to dinner, midnight snack and daytime snack, there is nothing you can’t do with their range. If you have followed me for a while, you would have noticed them pop up every now and then in my recipes.

There’s only one thing I really dislike eating and that is brinjal. As a child, the silly things grew in my back yard. Every day when I got home from school I had to water them (and the tomatoes and the rest of the veggie patch). I didn’t grow up in a house of cooks at all and the brinjal (silly eggplant) would be basically boiled and plopped on a plate for dinner. It actually made that exact sound… plop. It was awful!

Pauli’s Kitchen

Enter Pauli’s sauces! One lovely, sunny day in Jozi, I was fortunate enough to go over to the place where it all happens. The kitchen at Pauli’s is warm and inviting, your senses tingle with the smells of spices and freshly chopped chillies and brightly coloured vegetables. The place has a glow about it – not only from the heat of the chillies, mind you!

A whole spread was laid out and we chatted over breads and cheese, the whole range of sauces and veggies. Inevitably I was reintroduced to the brinjal in a few different forms. At first, not wanting to say I can’t stand the offensive little eggplant, I took a teeny weeny little forkful… hang on a minute… I had to go back for another little forkful!

pauli's sauces

Happily, I could then tell them about my brinjal issues and how I never ever would have picked up that bottle before! I could honestly declare myself converted! The only disclaimer is that I will only eat brinjals if they come in a Pauli’s bottle. I’m still nervous of brinjals in their natural form.

Since then, Pauli’s have become a MammaChef Jozi blog sponsor, an HR business client and more importantly a friend and an inspiration. Every so often, I will be featuring some dinner inspiration with Pauli’s sauces. You can find their stockists here and also have a peek at their fantastic website, gifts, recipes etc. Of course you can drop me an email with your order and I’ll make sure that the good stuff gets to you asap!

Here’s the Meat Free Monday recipe from their very own recipe book, featuring Pauli’s delicious (and I really mean that) brinjal & peppers!

Pauli’s Anytime Brinjal & Peppers Veggies

10 minutes

25 minutes

35 minutes

Category: Meat Free Mondays

Cuisine: Vegetarian

4

Pauli’s Anytime Brinjal & Peppers Veggies

A quick, healthy Meat Free Monday meal packed with nutritious vegetables. Pauli's Anytime Brinjal & Peppers is a fantastic taste addition! Find stockists at www.paulisfood.com

Pauli's Food is a proud sponsor of MammaChef Jozi recipes.

Ingredients

  • 2 tbsp butter
  • 8 tbsp olive oil
  • 260g broccoli
  • 200g yellow patty pans
  • 260g cherry tomatoes
  • 1 onion
  • 260g mushrooms
  • 8 forkfuls Pauli's Anytime Brinjal & Peppers
  • salt & pepper to taste
  • 1/2 cup Parmesan cheese

Instructions

  • Pre-heat oven to 180 C.
  • Roughly chop all the veggies into chunks.
  • Add the butter & 2 tbsp olive oil into a flat oven dish.
  • Place the dish into the oven for about 30 seconds to melt the butter.
  • Remove from the oven & add all the vegetables to the dish.
  • Add the Anytime Brinjal & Peppers & mix together.
  • Drizzle the remaining olive oil over the veggie mixture.
  • Season with salt & pepper.
  • Bake for about 20 - 25 minutes.
  • Sprinkle with Parmesan and serve.
  • Ideal as a meat free main with ciabatta bread, or as a side with meat of your choice.
https://mammachefjozi.com/paulis-anytime-brinjal-peppers-veggies/

Beautiful Intention Part 2 – Eating Balanced & Nutritious Meals

Eating positive!

Beautiful Intention Part 2 - balanced nutritious meals

 

Now that we’re drinking more water and have the blood flowing through the body smoothly, one of the basics is in place. The next step is to consider the food. Here’s your guide to cooking and eating healthy, balanced and nutritious meals.

Obviously there are a multitude of different diets out there, many of which make some sense and many of which just don’t.

My personal opinion with regards to healthy eating is the same as with most things, life’s too short to be worried about a complicated diet that involves a million rules, counting of any kind (I count enough in my business) or not having wine! I feel it’s best to keep it simple and delicious, again treating your body with love and not punishment.

I also mentioned my food philosophy in a post from last year, which essentially echoes the philosophy of Jamie Oliver.

The philosophy of eating

The main thing is that food shouldn’t be made to be an enemy. The latest research that aimed to determine which was the most evil between carbohydrates and fat may surprise you in its outcome. You can read the article here. What it boils down to (and while I’m at it, don’t boil your veggies) is that neither actually makes much difference!

What does matter is the quantity (amount of calories) and quality of the food you’re eating! You don’t have to go counting every calorie but eat sensible portions and make healthy choices. One thing that must be avoided though, is sugar.

Why avoid sugar?

I always want to know the why’s. Aside from weight loss, here’s a quick list of reasons to avoid sugar from MindBodyGreen.com

  • Directly linked to higher levels of anxiety, stress and depression
  • causes inflammation which in turn
  • negatively impacts the immune system
  • increases blood pressure
  • adversely affects mental function
  • Speeds up ageing and can cause acne
  • Blood Sugar spikes and crashes, affecting energy levels
  • Increases risk for chronic diseases such as heart disease and diabetes.

How to avoid sugar

Cooking your meals from scratch using fresh ingredients means that you avoid eating processed foods, premade sauces and meals that contain high amounts of sugar (and sodium).

Ditch the sweets for fresh fruits and berries, nuts and look for snack or treat recipes you can make with eg. raw honey, nut butters and dark chocolate. There are soooooo many different options for healthier choices.

Dump the fizzy colddrinks and fruit juices and instead, drink water*, unsweetened rooibos or herbal teas etc.

Don’t choose low fat products as they generally contain added sugar to make up for the taste.

Healthy eating

Beautiful Intention Part 2 - balanced nutritious meals

After all this, what are the healthiest food and diet choices?

Firstly, crash diets and fads are so old hat. The only way to lose weight and maintain a healthy lifestyle is with a sustainable eating plan, balance and moderation and yes, some exercise. You don’t need a gym, walking is also great and there are various fantastic workout apps including all different kinds of exercise.

Back to food!

The Mediterranean Diet is my guideline of choice for several reasons. It’s widely known as the world’s healthiest diet mainly because it largely reduces risk of heart disease, strokes and cancer. Let’s be honest, if your heart has stopped working it won’t really matter what your body looks like.

It also wards off chronic disease, promotes brain health, aids weight loss and slows ageing… what more could you possibly want?!

The key aspects of the Mediterranean Diet are:

  • plenty of fresh seasonal vegetables and fruits
  • fish and white meat, with red meat in moderation
  • whole grains along with nuts, beans, lentils and seeds
  • olive oil for the win!
  • lots of herbs and spices for wonderful flavour without excess salt
  • limit dairy to hard cheeses and plain yoghurt
  • a glass of red wine daily (again, moderation applies)

Stay away from the cakes, sweets and processed foods. Stick to produce as close as possible to it’s natural form. Choose whole grain over white.

Give yourself a treat now and then! Don’t be mean to yourself for having a block or two of that choccie, it’s not going to crush the scale tomorrow morning… a small treat once a week is fine.

What appeals most to me about the Mediterranean Diet is that it’s the closest to the way we eat as a family in any case, therefore I don’t have to make different meals for different people.

If I don’t feel like having pasta for example, I simply don’t dish the pasta portion and happily have the delicious protein and veggies or salad. It’s uncomplicated, easy to cook, incredibly tasty, GOOD food!

Change your mind – change your life

Food is a friend. You don’t need to make it your enemy. Approach food with positive energy, cook with love, feel the joy of sharing healthy, nutritious meals with your family and caring for your body in the most loving way. You will be surprised at how much this changes your relationship with food as well as your body!

If there is magic on this planet, it is contained in water.

Water is life

Beautiful Intention - magic benefits of water

This quote by Loren Eiseley is the perfect description for the first subject of my Beautiful Intention healthy living plan, which is water.

Over the course of the past year, water has been a powerful theme of life in South Africa. The ongoing, severe drought in the Western Cape has taken it’s toll on the people, animals and landscape crying out for water. At the same time, other areas of the country suffered violent floods that destroyed homes and took lives.

The fires that devastated Knysna were calmed eventually by water and it’s water that now restores life where there was ashes.

Water is the driving force of all nature and that includes humans. It even helps to make wine! So you see, it really is magic!

Drink plenty of water

It’s a message we hear very often and not without good reason. Taking the most important parts of our bodies into consideration, the brain and heart are made up of 75 percent water, lungs around 85 percent, muscles and kidneys consist of 80 percent water.

In order to have the body function optimally it stands to reason that the water balance must be well maintained.

What are the benefits of drinking more water?

Beautiful Intention - magic benefits of water

There are a multitude of benefits associated with drinking a good amount of water every day.

  1. Starting your day with a large glass of water gives your metabolism a wake up call!
  2. Drinking water is proven to raise your metabolic rate substantially.
  3. Aids digestion by clearing the colon and improves movement of food through the digestive system, less bloating.
  4. Keeps skin hydrated and free of toxins.
  5. Prevents headaches – dehydration is a major cause of headaches and even migraines.
  6. Boosts brain function and productivity for better focus and clarity.
  7. Increases muscle function and energy.
  8. Drink water to control appetite – drinking water an hour to 30 minutes before a meal will help you feel satiated without overeating. Drinking water often throughout the day will keep snack attacks at bay.
  9. Improved flow of nutrients and distribution of hormones throughout the body, ensuring that you function and therefore feel your best!

The how’s

How do you find ways to make it easier for yourself to remember to drink more water and actually stick to it?

I have a particular routine that I follow which makes it much easier for me. This includes the following:

As soon as I manage to pry my eyes open and peel myself out of bed (it’s not that I don’t want to rise and shine, I just really love my bed) the first thing on the agenda is a large glass of warm water.

Apple Cider Vinegar

I pour about a quarter glass of hot water, stir in a teaspoon of raw honey and two tablespoons of raw, unfiltered apple cider vinegar. Top it up with tap water and drink. Then I follow that up with another glass of water.

There are a few reasons why I start with this and not because of it’s celeb status. Growing up, my grandmother did the same thing every day and the smell of ACV reminds me of her in the kitchen every morning. Things we grow up with tend to stick. Lemon and honey in water is another favourite of mine.

It’s not just for nostalgia though. Research is not always 100% conclusive as to all the benefits of apple cider vinegar however it has been used medicinally for centuries.

I will definitely not claim that it’s a magic potion but it has been proven to have various benefits in conjunction with a healthy lifestyle overall. Some benefits are:

  • Regulating blood sugar, assisting breakdown of starch
  • Enzymes found in the unfiltered ACV aid digestion
  • Acetic acid can increase the body’s ability to absorb nutrients and minerals from food
  • It’s antibiotic and antimicrobial and especially when combined with honey and water can soothe coughs and alleviate allergy symptoms
  • Antioxidants are good for healthy skin

Important to note never to drink apple cider vinegar undiluted. 2 Tablespoons is a maximum daily amount which you can easily also ingest with salads or fish, equally good and much better than 2 tablespoons of mayonnaise!

Further to this it’s also very important to do your own research before starting anything new and consult a doctor if you have any kind of pre-existing condition. A well balanced article I found about apple cider vinegar is here, should you want to start looking through more information.

Getting the 3 litres in

Beautiful Intention - magic benefits of water General consensus is that an adult should be drinking about two litres of water each day, however for weight loss you should have at least three.

I find it helps me to keep a 1,5 litre bottle with me, finishing the first one before lunchtime and then refill. I easily have my share of water this way, especially when I have a desk day.

We’re lucky to have the luxury of clean and safe tap water in Jozi and my personal preference is water from the tap or at room temperature. Of course you can chill it, add fresh lemon or berries (not artificially flavoured water) to make it more interesting for the tastebuds.

I also like to have either black rooibos tea or Senna tea, which counts towards water too as well as having their own tea-licious health benefits.

Yes, frequent bathroom trips will be part of the journey at first but the bladder will adjust soon enough. Think of it as a little exercise and a chance to stretch your legs.

One small step for the body… one giant leap to beautiful wellness! If you don’t manage it right away please don’t beat yourself up. Remember to be gentle… tomorrow is another chance to be better.

With that, I think my well of wonderful water wisdom has run dry!

Please let me know if you have any tips for drinking water, or how you prefer to drink your water. Feel free to ask any questions here or via email.

If you’re finding the series valuable, share the message on Facebook, Twitter and Pinterest. Remember to invite your friends and family to follow along and feel their best too!

xxx

Spinach & Ricotta Canneloni

Nothing says “comfort food” like a warm, creamy baked canneloni. Loaded with lots of good, green spinach to make it healthy too!

This will definitely become a firm family favourite.

Spinach & Ricotta Canneloni

4-6

Spinach & Ricotta Canneloni

Ingredients

  • Olive oil spray, to grease
  • 500 g frozen spinach, thawed, well drained
  • 300g ricotta
  • 1 tsp crushed garlic
  • 2 tbsp cream
  • pinch of ground nutmeg
  • Cannelloni
  • 1/4 cup grated parmesan
    Tomato Salsa
  • 1 tin chopped tomatoes
  • 1 tsp crushed garlic
  • 1/4 cup pitted black olives, chopped
  • 1 tablespoon finely chopped fresh parsley

Instructions

  • Preheat oven to 200°C. Spray an ovenproof baking dish with olive oil spray to lightly grease. Place spinach in a bowl. Add the ricotta, garlic, cream and nutmeg, stir to combine. Season with salt and pepper.
  • Spoon spinach mixture into the dry canneloni tubes using a tespoon. Place all into the prepared dish.
  • To make the salsa, combine tomato, garlic, olives, and parsley in a bowl. Spoon over cannelloni and sprinkle with parmesan. Cover with foil and bake for 20 minutes. Remove the foil and bake for a further 10 minutes or until golden. Serve and enjoy!
https://mammachefjozi.com/spinach-ricotta-canneloni/

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