FUSILLI WITH CHILI RED BEANS

This is a protein-packed chili pasta ! It’s easy, quick and made with simple ingredients. A perfect hearty budget-friendly dinner!

Have you decided what to eat for Valentine’s dinner? How about a delicious home-made meal. Nothing beats food made with love from home. What I love about this dish is its simplicity and depth of flavour.

Let’s talk about the health benefits of the main ingredients of this meal.

  1. RED BEANS- According to livestrong , red beans nutrition can boost the quality of one’s diet, improve your overall health, aid in weight loss and maintenance, keeps blood sugar steady and lowers your risk of certain cancers.
  2. RED PEPPER- They are known to improve eye health and prevent anaemia according to the healthline.

Ingredients: Sponsored by The Refillery SA

  • 350 grams fusilli
  • 250 grams red beans
  • 100 ml cream
  • 100 grams mozzarella cheese
  • Chicken masala spice
  • 1 Red pepper
  • 1 tbsp chili spice
  • 50 grams fresh coriander leaves
  • 1 tsp Turmeric powder
  • 1 cherry tomato
  • 2 garlic cloves
  • 1 tsp salt
  • 2 tbsp butter
  • 1 tsp black pepper
  • 1 tbsp powdered minestrone soup

Instructions for fusilli:

  1. Boil 1 litre of water in a pot.
  2. Add a pinch of salt to the water.
  3. Pour 350 grams of fusilli in the boiling water and stir for 10-15 minutes.
  4. Once fusilli are cooked, drain excess water off and let the fusilli cool.

Instructions for chili red beans:

  1. Soak the red beans for 1 hour.
  2. Vigorously boil the red beans on high heat for 40-45 minutes.
  3. Bring the heat to medium temperature.
  4. Add salt, chili, chicken masala and black pepper to the beans after 40 minutes of boiling.
  5. Add the butter to the boiled beans and mix well for 30 seconds.
  6. Cut the cherry tomato and garlic and pour them into the boiled beans.
  7. Simmer the beans for 5 minutes until tomatoes have dissolved.
  8. In a small cup, mix the minestrone soup and cream then pour the mixture into the beans.
  9. Let the beans simmer for 5 more minutes.
  10. Add water for more soup and simmer for 5 minutes.
  11. Put the fusilli in a bowl and mix with the red beans.
  12. Add grated cheese, fresh red pepper and fresh coriander leaves to the fusilli.
  13. Enjoy!

PREP TIME: 1 HR                                                     COOKING TIME: 1 HR

NO-BAKE CRUNCHY SNICKER BARS

These Healthy Snickers Bars will satisfy any sweet tooth! Made with only the best ingredients from The Refillery SA, they’re easy to make and good for you too.

In this heat, you need something nice and cool to munch on.

Making your own health bars is actually crazy easy. What’s amazing is that there are no preservatives, artificial colors, or any questionable ingredients.

And who wouldn’t want homemade Snickers Bars that are actually good for you…

Ingredients:

  • ¾ cup rolled oats
  • 350 grams dried pitted dates.
  • 1 tsp vanilla essence
  • 2 heaped tbsp peanut butter
  • ½ tsp salt
  • 100 grams dried mango strips
  • 50 grams popped popcorn
  • 100 grams milk chocolate

Instructions:

  1. Put the rolled oats and salt in a blender and blend well until smooth and fluffy.
  2. Put the dates in a bowl and cover with water. Microwave them for 1 minute.
  3. Drain any excess liquid off of the dates.
  4. Blend the dates, vanilla essence and peanut butter in a high-speed blender until smooth.
  5. Put 150 grams of the date caramel in a small bowl
  6. In another bowl, use a spatula to mix the oat flour and the remaining 200 grams date caramel to form a sticky dough.
  7. Firmly and evenly press the dough into a small and narrow container.
  8. Use a spatula to spread the 150 grams of Date Caramel evenly over the dough.
  9. Sprinkle the popcorn and dried mango strips over the Caramel. Use your fingers to press the popcorn into the Caramel layer, so they stick.
  10. Place the container in the freezer for 60-90 minutes, until firm.
  11. Remove the frozen “filling” from its container, then use a sharp knife to cut it into bar-sized pieces. Return these to the freezer while you melt your chocolate.
  12. Melt your Chocolate using either a double boiler or the microwave. If you choose to use the microwave, place your Chocolate pieces in a wide bowl (so the candy bars will fit along the base) and microwave at 30 seconds intervals, stirring in between. Once the Chocolate is 75% melted, stop microwaving and stir the mixture with a spatula until completely melted.
  13. Place 1 bar into the bowl of melted Chocolate until its coated on all sides. Repeat with the remaining bars.
  14. Place the bars in the fridge for 5-10 minutes, to allow the Chocolate to harden.
  15. Let the bars thaw for 5 or so minutes before enjoying.

PREP TIME: 90 MIN                                     

Final Advice:

  • If you are allergic to peanuts you can substitute the peanut butter with any nut or seed butter of your choice .
  • Obviously the final result will taste different, but still be delicious! I would recommend that you use Almond Butter.
  • It can be quite tricky to coat the bars in chocolate if you only use your hands, rather melt your chocolate in a large bowl with a wide base and use two forks to rotate the Snickers.
  • These bars will not melt at room temperature but I would recommend storing them in the fridge for them to last longer. If you store them in the freezer, let them defrost for a few minutes before serving.

WHAT BETTER WAY TO START A NEW DECADE THAN A BUTTER-NANA FRITTER?

Compliments of the new season everyone! 

Have you been planning on a new decade’s resolution such as starting a new diet plan and a new exercise regime? I have got your back (only with the diet part😊).

The best way to fire up your 2020 would be to indulge this new recipe packed with complementary ingredients such as the banana and butternut. 

Today we have a butter-nana fritter, made in only 15 minutes, is super healthy but most importantly delicious. 

INGREDIENTS

  • 400 grams butternut 
  • 1 banana
  • ½ milk
  • 2 eggs
  • 1 ½ cup gluten-free flour
  • 1 tsp baking powder
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp chilli flakes
  • 1 tsp curry powder
  • 2 tbsp canola oil
  • 100-gram cheese
  • 1 tsp vegetable spice
  • 100 grams of spinach

METHOD: 

  1. In a pot, boil the butternut for 15 minutes until fully cooked.
  2. Mash both the banana and butternut in a bowl and let it cool down.
  3. Add freshly cut spinach to the banana mash and mix well.
  4. In another small bowl, whisk the 2 eggs and milk until fully blended.
  5. In a larger bowl, pour the flour and baking powder. Add your seasonings.
  6. Pour the egg mixture into the flour and mix well with a spatula.
  7. Pour the butternut mash into the flour mixture and mix well with a spatula.
  8. Set your non-stick pan on a low heat stove and pour canola oil.
  9. Use a spoon to scoop small amounts of the fritter mixture into the pan and fry it.
  10. Every 1 minute, flip the fritters on the side and fry for another 1 minute.
  11. Decorate with honey glaze and enjoy!

Difficulty: Easy

Prep time: 10 minutes

Cooking time: 15 minutes.

OTHER ADDITIONS

You could add some tuna mixed with mayonnaise to your banana mash. It tastes heavenly! 

THE CORN FRITTER

Also, for more flavour in your fritters, you could add some sweet corn. If you do not fancy the banana, then you could supplement it with some sweet corn and butter.

A SIMPLY DELICIOUS STRAWBERRY TART

SUMMER STRAWBERRY JELLY TART

DIFFICULTY: EASY       PREP TIME: 3 HOURS              SERVES: 6

Ingredients:

  • 200 grams coconut biscuits
  • 50 grams melted butter
  • 10 grams gelatin
  • 60 ml water
  • 200 ml whipped cream
  • 200 grams pureed strawberries
  • 100ml vanilla yoghurt.

METHOD:

Use a food processor to blend the coconut biscuits into crumbs. Add the melted butter to the crumbs and mix together until there is a good consistency.

Press the biscuit mixture into a tart case and refrigerate for 15 minutes.

Melt the gelatin in warm water until its fully dissolved.

Mix the pureed strawberries, whipped cream, gelatin and vanilla yoghurt in a bowl.

Pour the strawberry mix into the tart base and refrigerate for 2 hours. Enjoy with blueberries and strawberries

HOW TO MAKE A HEALTHY ICE-CREAM WITH ONLY 5 INGREDIENTS

BLUEBERRY ICE CREAM

Difficulty: easy              Prep time: 3 hours        Serves:8

Ingredients:

  • 300 grams frozen blueberries
  • Vanilla essence 10 ml
  • 385 ml condensed milk
  • 250 ml whipped cream
  • 100 ml water

METHOD:

In a food processor blend the frozen strawberries with water until they are smooth.

In a bowl, mix the condensed milk, vanilla essence,  whipped cream and blueberry puree.

Pour in an ice cream tin and refrigerate for 3 hours.

Enjoy.

THE BEST SUMMER FRUIT NO-BAKE STRAWBERRY CAKE

Summer is knocking at South Africa’s doorsteps therefore it’s time to indulge in some cool delicacies.

This Strawberry cake is best had chilled. There is No need to bake, just set in the refrigerator and enjoy for dessert.

DIFFICULTY: MEDIUM             PREP TIME: 3 HOURS     SERVES: 6

Ingredients:

  • 400 grams shortbread biscuits.
  • 200 grams melted butter
  • 400 grams vanilla yoghurt
  • 2x 385 ml condensed milk
  • 250 ml cream
  • 10 ml vanilla essence
  • 125 ml warm water
  • 20 grams gelatin powder
  • 3 nectarines
  • Strawberries
  • Maple syrup

METHOD:

In a food processor, blend the biscuits into small crumbs.

Slowly add melted butter to the crumbs and press the mixture into a greased cake tin.

Refrigerate the base for 25 minutes.

In a bowl, mix vanilla yoghurt, condensed milk, cream and vanilla essence until smooth.

Dissolve the gelatin in the warm water and add it to the yoghurt mixture.

Pour the yoghurt mixture in the cake tin and set in a fridge for 2&1/2 hours.

Add cut strawberries and nectarines for topping. Drizzle with maple syrup and enjoy.

Amazing texture

HOW TO MAKE COCOA PANCAKES FROM SCRATCH

Recently, I have gone into the habit of wanting to make my own things at home rather than buy from stores or restaurants. I mean its a fun experience and you get to know how things work in the kitchen.

Moreover, you will save lots of money. I am sure you know that ingredients are cheap o purchase ,but the price they charge you for cooked food is unbelievably high. I would rather make my own and tweak it according to my taste buds.

Let’s jump over to the recipe then.

Ingredients:
  • 500 grams self raising flour
  • 2 tbsp cocoa powder
  • 1 tsp salt
  • 30 ml canola oil
  • 1 cup warm milk
  • 3 tbsp xylitol sugar
  • 1 tbsp vanilla essence.
  • 1 egg
Instructions:

1. Whisk flour, cocoa, sugar, and salt in bowl.

2. In separate bowl, whisk egg, vanilla extract, milk, and oil.

3. Make a center in the flour mixture, and add the milk mixture gradually. Stir gently to form a batter.

4. Heat non-stick pan over medium-high heat. Lightly grease bottom of pan with oil.

5. Drop batter using a tablespoon onto the pan. Cook pancakes until golden brown and cooked through, about 1 minute per side.

6. Transfer to plates. Repeat with remaining batter.

7. Drizzle with maple syrup and top with blueberries an strawberries.

8. Enjoy!

cocoa pancakes

HOW TO MAKE PUMPKIN BASED PIZZA AT HOME

I have never imagined that one day I would be able to make my own pizza!

The very thought of making a pizza dreaded me. Perhaps the food programs on TV that I watched as a child: where the chef took the dough and spun it in the air made me dread doing it because I was afraid the dough would fall on the floor or stick to the ceiling of the roof.

But thanks to a wonderful lady, she advised me to make my own pizza from scratch using my favourite ingredients such as broccoli, pumpkin, avocado and spinach.

Below is a comprehensive guide of how you can make your own pizza from scratch. Now you no longer have to order fast food. Why not try to make your own pizza and enjoy every bit of the process.

Moreover, you can make your pizza healthy and put your favourite ingredients. Home Cooking is always the best.

Pizza base recipe ( Makes 2 pizza bases 30 cm) (Prep time 15 minutes) (Cooking time 15 minutes) ( Difficulty – medium)
FOOD LOVERS MARKET
Ingredients
  • 500 grams self-raising flour
  • 400 grams raw pumpkin
  • 1 tspn salt
  • 3 tbsp canola oil
  • 1/3 cup of warm water
Instructions
  1. Boil the pumpkin for 15 minutes until it is well cooked and smooth.
  2. Preheat the oven to 250 degrees Celsius for 20 minutes. This will aid in baking the dough base faster.
  3. Blend the pumpkin until smooth.
  4. In a bowl pour the flour and oil into a bowl. Using a wooden stick, mix the flour and pumpkin. Add some warm water and make a dough. Add more flour to make the dough less sticky.
  5. Knead the dough for 2 minutes. Half the dough into two portions. Use a rolling pin to shape the dough however you like.
  6. Bake the dough for 10 – 15 minutes each.

You can store your dough in the refrigerator and add your toppings when you want to make your pizza.

VEGETARIAN PIZZA TOPPING

Difficulty- easy .    prep time 7 minutes .  cooking time 10 minutes

Ingredients:

  • ½ avocado
  • 4 mushrooms
  • 100 grams tomato paste
  • 100 grams tomato sauce
  • 50 grams mozzarella cheese
  • 100 grams cherry tomatoes
  • 3 garlic cloves
  • 50 grams fresh parsley
  • 1 tspn salt

Instructions:

  1. Preheat the oven to 250 degrees Celsius
  2. Mix the tomato paste and tomato sauce. Spread the sauce first on the pumpkin pizza base
  3. Sprinkle the cheese over the pizza base
  4. Top with avocado, tomatoes, parsley and mushrooms.
  5. Bake for 10- 15 minutes until crispy.
  6. Enjoy.
VEGETARIAN PIZZA

CHICKEN & PINEAPPLE PIZZA TOPPING

(prep time- 10 minutes) (difficulty-easy) (cooking time -10 minutes)

Ingredients:
  • 300 grams shredded chicken breasts
  • 10 ml soy sauce
  • 1 tsp chillie flakes
  • 1 tsp thyme
  • 100 grams tomato paste
  • 100 grams tomato sauce
  • 200 grams mayonnaise
  • 100 grams pineapple
  • 50 grams mushrooms
  • 50 grams cherry tomatoes
  • 100 grams mozzarella cheese
  • 1 tsp salt
  • Parsley leaves fresh
Instructions:
  1. Preheat the oven at 250 degrees Celsius
  2. In a sauce pan, stir fry the chicken breast, add salt, soy sauce, thyme and chillie flakes for flavour.
  3. In a bowl, mix the tomato paste, tomato sauce and mayonnaise.
  4. Take your pumpkin pizza base and top it with the mixed sauce
  5. Grate your cheese and sprinkle it on top of the sauce.
  6. Nicely top with chicken, pineapple, mushroom, cherry tomatoes and parsley.
  7. Lastly sprinkle more mozzarella cheese.
  8. Bake for 10- 15 minutes until crispy and golden.
  9. Enjoy!
PINEAPPLE & CHICKEN PIZZA

HOW TO BOOST LONGEVITY WITH OVER RIPENED BANANAS

EAT RIGHT TO LIVE LONGER

Most people in this century have a different mindset when it comes to health and longevity. We see this as scientists constantly conduct researches and create treatments to combat diseases & viruses such as the common flu which was deadly in the 20th century. (newstatesman.com).

This brings us to the fact that people do not want to die of diseases or viruses. People are constantly fighting battles within their immune systems to live. We all want to live, above all, live longer to see those great great-great-grandchildren. Today, with our current technology and knowledge, we can live longer due to healthy practices and the right diet.

So when you see those overripe bananas, don’t throw them away! Put them to good use by making yourself a lovely banana bread packed with blueberries and strawberries!

Enjoy food and live long!

Here are some benefits of eating overripe bananas:

1.   Relieves heartburn

Bananas help relieve heartburn by acting as an antacid but only if they are covered with dark spots. Raw bananas have more potassium nitrate which would be counterproductive because nitrates lead to heartburn.

2.   Lower blood pressure

Including overripe bananas can help prevent strokes and heart attacks by helping your circulatory system function more efficiently due to their potassium levels.

3.   Get a natural energy boost

Overripe bananas are sweeter because they contain more good carbohydrates and eating three bananas provides more than enough energy for an intense workout.

4.   Bananas delay and prevent cell damage

Overripe bananas are rich in antioxidants, which, according to livestrong.com, is beneficial in preventing or delaying cell damage in one’s body. This lowers the risk of diseases and improves your immune system.

5.   Helps combat cancer

According to healthy-holistic-living.com When a banana becomes too ripe, its peel turns a few shades darker. The dark spots on the peel create Tumor Necrosis Factor (TNF), a substance that can kill cancerous and abnormal cells.

INGREDIENTS:

  •   3 overripe bananas
  •  1&1/2 cup cake wheat flour
  • 1 teaspoon baking powder
  • 3 teaspoons xylitol sugar
  •  2 teaspoons cacao powder
  •  1 egg
  • 50 grams of melted butter
  •  1 teaspoon vanilla essence
  • 100 grams blueberries
  • 50 grams of strawberries
  •  ¾ cup milk
  • 10 ml of oil
  • A pinch of salt

INSTRUCTIONS:

  1. Preheat the oven to 180 degrees Celsius.
  2. In a bowl, beat an egg and bananas, add melted butter, vanilla essence and sugar then whisk until soft and fluffy.
  3. In a separate bowl pour the flour, baking powder, cacao powder and salt then mix well
  4. Add the banana mixture and milk to the flour and mix well until the batter is soft ( Add more milk until your desired thinness)
  5. Grease your baking tray with oil
  6. Add blueberries to your batter and pour the mixture into the pan
  7. Decorate the batter with cut strawberries and blueberries.
  8. Bake for 40 minutes
  9. Cool the banana loaf for 5 minutes.

Enjoy with a glass of milk!