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

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

THE BEST & HEALTHIEST POTATO CURRY SALAD

LET’S GET SPICY

Put a smile on the face of your family with this gorgeous, nutritious and delicious potato curry salad.

Do you have neighbors whom when they cook you smell something wonderful? It makes you hungry and you wish they invited you for dinner. Now, imagine opening your oven and being greeted by an aroma of well grilled thyme and potatoes infused with all sorts of spices that rev up your appetite! If you have children who lose their appetite during dinner time, this salad will make them want to eat more. Problem solved.

The best thing about this salad is that even though it smells appetizing when you eat it ,you get full really quickly.

The main Star spice of this dish is the cut chilly spice. Below are a few benefits.

  1. Weight Loss- According researchers at Harvard University, cut chillies contain capsaicin which is known to promote weight loss by reducing appetite and increase fat burning.
  2. Fights Inflammation- The substance called capsaicin has been studied to be an effective treatment arthritis and diabetes.
  3. Improves Heart Health- Chillies can impact your health by helping to boost circulation and also act as a thinner to help protect against strokes. Therefore, consuming food with chillies every day is all you need to do to enjoy the multiple and important health benefits they have to offer.

INGREDIENTS: Serves 4.

  • 640 grams of potatoes
  • 2 tsp cut chillies
  • 1 tsp ground cumin
  • 1 tsp turmeric powder
  • 2 garlic cloves
  • Cherry tomatoes
  • 100 grams mushrooms
  • Thyme
  • Red pepper
  • Green pepper
  • Spring Onions
  • Olive oil
  • 1 Lemon
  • Vinegar
  • 1 tsp salt

INSTRUCTIONS:

  1. Preheat the oven at 150 degrees Celsius for 10-15 minutes
  2. In a pan, sauté the mushrooms until golden
  3. Cut the potatoes into cubes or halves ( do not remove the skin)
  4. Cut the garlic and cherry tomatoes
  5. Mix the spices in a bowl
  6. Pour some olive oil into the spices and rub them onto the cut potatoes
  7. Grease your baking tray and put your potatoes, garlic and cherry tomatoes
  8. Grill the potatoes for 30 minutes
  9. Remove tray from oven and let it cool for 5 min

10. Mix the grilled potatoes, mushrooms and pepper

11. Squeeze some lemon juice and sprinkle your potatoes with vinegar

ENJOY!

Prep and cooking time: 50 minutes.

All thanks to The Refillery SA for the best spices ever!

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SPICY CHICKPEA & LENTIL MEAL

JAPAN INSPIRED

How do you know a meal is nutritious? When it is colourful!

Essential colours to have on your plate include green, red, yellow, orange & black. Vibrant meals suppress your appetite and help you maintain or lose weight. Challenge yourself this winter to always have colour on your plate be it for breakfast, lunch or dinner.

Sometimes it is best to have plant-based meals occasionally, like this spicy chickpea & lentil dish. This meal is packed with essential nutrients your body needs to perform at its best in this cold weather. There are vitamins, minerals, fibre and protein which are responsible for most of the health benefits, which range from weight management to blood sugar control.

Including chickpeas in your diet regularly will support your health and may reduce your risk of developing chronic diseases, such as heart disease and cancer.

Let’s delve into the 4 health benefits of including chickpeas into your diet.

1.    Chickpeas are packed with nutrients. They contain a moderate number of calories, providing 46 calories per 1-ounce serving. About 67% of those calories are from carbs, while the rest comes from protein and a small amount of fat. Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fibre and protein.

2.    They are rich in plant-based protein. For all the vegans, the chickpea is a great source of protein. If you want to fill full and keep your appetite under control, then indulge in this wonderful legume.

3.    Chickpeas have several properties that may help manage your blood sugar levels. Chickpeas are a good source of fibre which is known for its role in blood sugar regulation. This is because fibre slows carb absorption, which promotes a steady rise in blood sugar levels, rather than a spike.

4.    If you are having bowel issues, consider including chickpeas in your meal. The fibre in chickpeas has several proven benefits for digestive health. The soluble fibre in chickpeas increases the number of healthy bacteria in your gut and prevent the overgrowth of unhealthy bacteria. This can lead to a reduced risk of some digestive conditions, such as irritable bowel syndrome and colon cancer.

INGREDIENTS: Serves 2

  • ½ cup chick peas
  • ½ cup lentils
  • Cherry tomatoes
  • Kale leaves
  • Garlic
  • Soy sauce
  • Cut chilies
  • Curry spice
  • avocado oil
  • Salt

INSRUCTIONS

  • Soak the chick peas for 8-12 hours (preferably overnight)
  • Stir fry some kale in a pan for 5 min and season to taste.
  • In an oven, grill the cherry tomatoes at 150 degrees Celsius for 10 min.
  • Put the chickpeas in a pot, fill with 2 inches of water and add ¼ tsp salt. Bring to boil for 15-20 minutes for firmer beans, 40 to 50 minutes for softer beans.
  • Put the lentils in a separate pot and fill with 2 inches of water. Add a pinch of salt and bring to boil for 10-15 minutes.
  • Cut some garlic, add them to your chickpeas, pour some avocado oil and stir.
  • Pour some soy sauce, add some raw cherry tomatoes to your fried chickpeas, add cut chilies and curry spice. Stir until your chickpeas are golden.
  • Dress plate with kale leaves first, mix the spicy chickpeas and lentils together.
  • Add some grilled cherry tomatoes on top of your meal as well as some raw cherry tomatoes.

Prep time: 10 minutes

Soak time: 8 hours

Cook time: 30 minutes

You may be wondering why you should bother cooking chickpeas. Well, it’s all about the texture. Canned chickpeas are a bit too soft and dissolve quickly in the mouth. This recipe will bring out the perfect chewiness of the chickpeas with a touch of spiciness inspired by Japanese cuisine.

I incorporate some soy sauce, garlic and cut chillies which are commonly used in Japanese food. The smell is amazing and makes you want to dig in.

I find it very helpful to soak the chickpeas overnight as this speed up the cooking process.

If you have forgotten to soak the chickpeas, do not worry. Add the beans to a large pot, cover with water and boil for 5 minutes then take off the heat and let them sit in the water for 1 hour. Afterwards, you can add the beans to a large pot, cover the beans with several inches of water, bring to boil. Reduce the heat and simmer for 2 hours.

Enjoy!

All thanks to The Refillery SA for the best ingredients.

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