vegetables

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/

Fabulously Fast Vegetable Egg Fried Rice

Finished in a flash, this vegetable egg fried rice is so fuss free it’s an absolute life saver. If you know you’re going to be pressed for time, cook the rice on a Sunday afternoon and keep cold in the fridge. All you need to do is fry up the veggies, crack open an egg and pour a glass of wine!

Fabulously Fast Vegetable Egg Fried Rice

Category: Meat Free Mondays

Cuisine: Asian

4

Fabulously Fast Vegetable Egg Fried Rice

Ingredients

  • 4 cups cooked brown or white rice
  • 1-2 cups frozen mixed vegetables (peas, carrots, corn, green beans)
  • 1 egg, lightly whisked
  • ⅓ cup soy sauce
  • 1 tbsp peanut oil
  • 1 tsp crushed garlic
  • 1 onion, finely chopped
  • sprinkle dried chilli flakes
  • 3 green onions, diced

Instructions

  • Add oil to a large pan over med-high heat and saute onion and garlic for 3-4 minutes until softened. Add a sprinkle of dried chilli flakes and cook for half a minute.
  • Add in the vegetables and cook for 4-5 minutes, stirring.
  • Move the veggies to one half of the pan. Add egg and allow to cook for 1 minute, then scramble it with a fork or spatula and stir in with veggies.
  • Add rice to pan. Add soy sauce and stir over medium heat for 6-8 minutes until browned. Remove from heat and stir in green onions.

Notes

Gluten free, Sugar free, Dairy Free, Vegetarian, Meat Free Monday

https://mammachefjozi.com/fabulously-fast-vegetable-egg-fried-rice/

 

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/

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/

Steak with Potato Wedges and Fresh Vegetables

Steak with Potato Wedges and Fresh Vegetables

Category: Weekday Meals

4-6

Steak with Potato Wedges and Fresh Vegetables

Your favourite cut of steak, grilled and served with baked potato wedges and steamed vegetables. Simple and healthy. Gluten free, sugar free, dairy free, high in protein. If anyone is avoiding carbs, cut out the potatoes and give yourself an extra serving of veg.

Ingredients

  • 4 beef steaks (your favourite cut)
  • 8 potatoes, cut into wedges
  • handful green beans, tips trimmed
  • 4 large carrots, halved and sliced into sticks
  • 1-2 tsp crushed garlic
  • 1/2 -1 tsp dried rosemary
  • olive oil
  • ground salt & black pepper

Instructions

    Potato Wedges
  • Preheat oven to 200 C.
  • Line an oven tray with baking paper. Spread potato wedges out evenly on the baking paper.
  • Drizzle with olive oil, evenly sprinkle with garlic & rosemary, season with ground salt & black pepper.
  • Place into the oven and bake for about 30 minutes or until golden brown.
    Steak
  • While potatoes are cooking, rub the steaks with a little olive oil & season with salt & black pepper.
  • Place onto a hot electric grill or steak pan.
  • Cook to your preference, turning once.
  • When done, remove from the heat and set aside, covered, to rest.
    Vegetables
  • Steam carrots and green beans for 5-6 minutes until just tender but still firm.
https://mammachefjozi.com/steak-potato-wedges-fresh-vegetables/

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 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

%d bloggers like this: