Recipes

BANANA MUFFINS

Eating For Sustained Energy: Gabi Steenkamp & Liesbet Delport

Recipe yields: 24 muffins

Portion Size: 1 muffin

  • 250ml sifted mealie meal (150g)
  • 5ml baking powder
  • 1ml salt
  • 50ml sugar
  • 100ml oil
  • 2 medium eggs (100g)
  • 1 large banana, mashed (±200g)

 

  1. Sift together mealie meal, baking powder, salt and sugar.
  2. Beat oil and eggs together. Stir egg mixture and mashed banana into dry ingredients.  Mix thoroughly.
  3. Spoon the batter into the greased muffin tin hollow until two thirds full.  Bake at 180°C for 25-30 minutes.

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FISH WITH TOMATO, MUSHROOMS AND PESTO

(Eating For Sustained Energy: Liesbet Delport &Gabi Steenkamp)

Serves 4

Ingredients:

  • 4 (120g each) hake fillets
  • 40ml basil pesto
  • 200g cherry tomatoes
  • 250g button mushrooms, quartered
  • 3 Tbsp olive oil
  • Salt and freshly ground pepper to taste
  • 3 Tbsp roughly chopped basil

 

  1. Pre-heat oven to 200°C. Place the fish in an oven-proof dish and spread 2 tsp pesto on each fillet. Place the tomatoes and mushrooms on top and drizzle over the olive oil. Season to taste with salt and pepper
  2. Grill the fish for 20 – 30 minutes or until done and flakes easily
  3. Scatter basil on the hot fish and serve with couscous and vegetables or a salad

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UNBELIEVABLE CHICKEN

Eating For Sustained Energy: Gaby Steenkamp & Liesbet Delport

Serves 4

Ingredients:

  • 1-2 chicken pieces per person
  • 60 ml (4 T) low-fat mayonnaise
  • 60 ml (4 T) chutney, preferably lite
  • 15 g (1/3 packet) onion soup powder or 15 ml (1 T) onion soup powder and 15 ml (1 T) oat bran
  • Boiling water

 

  1. Preheat the oven to 220˚C.
  2. Remove all fat and skin from the chicken, and place in an ovenproof dish.
  3. Mix the mayonnaise, chutney and soup powder in a cup or mug. Add enough boiling water to fill the cup or mug, and mix well.  Pour over the chicken.
  4. Cover the dish and bake the chicken for 30 minutes
  5. Remove the lid and bake until browned, turning often. Add water if necessary.

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Winter Salad

Makes 2l (8 cups)

Eating For Sustained Energy: Gabi Steenkamp & Liesbet Delport

Ingredients:

  • 1 tsp oil
  • 1 medium onion, peeled and chopped finely or grated
  • 1 medium green sweet pepper, chopped finely or grated
  • 1 medium red sweet pepper, chopped finely or grated
  • 2 cloves garlic, chopped finely
  • ¼ cabbage, shredded or grated
  • 1x 400g can tomatoes, chopped finely
  • 5 litres boiling water
  • 1x 40-50g packet onion soup powder
  • 1 tsp dried herbs

 

  1. Heat the oil in a saucepan
  2. Fry the onion, green pepper, red pepper and garlic in the oil until softened
  3. Add the cabbage and stir until well mixed
  4. Add the tomatoes and 1.25 litres of the boiling water
  5. Mix the remaining boiling water with the soup mix or onion soup powder and add to the soup, together with the dried herbs

Cover and boil for 30 minutes

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MUSHROOM AND LENTIL STEW

Eating For Sustained Energy: Gabi Steenkamp & Liesbet Delport

Serves 4

  • 10ml (2t) olive oil
  • 1 large onion, peeled and chopped
  • 1 carrot, peeled and grated
  • 1 sweet pepper, seeded and chopped
  • 500ml (2c) cooked lentils or 2x410g cans lentils, drained
  • 300g brown mushrooms, sliced
  • 30ml (2T) tomato paste
  • 2ml (½t) sugar
  • 100ml chopped fresh parsley
  • 2ml (½t) dried basil or 30ml (2T) chopped fresh basil leaves
  • 2ml (½t) dried thyme or 30ml (2T) chopped fresh thyme
  • 5ml (1t) vegetable stock powder
  • 125ml (½c) hot water
  • Salt and freshly ground black pepper to taste

 

  1. Heat the oil in a large saucepan and fry onion and garlic until transparent.
  2. Add the carrot, red pepper and lentils, and stir-fry for 2 minutes.
  3. Add the mushrooms, tomato paste, sugar, parsley, basil, thyme, stock powder and hot water. Cover and simmer for 15 minutes, or until the vegetables are tender.
  4. Season with a little salt (salt is only needed if freshly cooked lentils are used; canned lentils are already salted) and freshly ground black pepper

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