food

• Christmas recipes (1)
• healthy (2)
• lunchboxes (1)
• recipes (1)

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• Fast food made healthy
• A balanced nutritious diet for kids
• Lunchbox ideas for school
• Healthy family recipes
• Gourmet kids Xmas recipes
• Greenland’s separates the health shop & deli/ eatery!

Recipes supplied by  Richard Rust , a  5 star trained, gourmet chef. He has cooked for, amongst others, British royalty, Woolworths and written for Taste magazine.  See more details below.

These recipes are quick, nutritious, kids will love them and enjoy making them – especially the messy moulding or crumbing part!

Vegetable Nuggets
Process uncooked but defrosted ready cut vegetable mix. Add a pinch of salt and enough flour to make a workable paste.  Place on a baking sheet and bake for 10 minutes at 200c until crisp.

Fish fingers
Slice hake fillets into bite sized pieces, dip in flour, beaten egg and breadcrumbs. Bake at 200c for 10 minutes until crisp.

 ‘Fried’ Chicken
Mix freshly grated breadcrumbs with salt, paprika, and BBQ spice. Dip chicken braai cut pieces into flour, egg then crumb mixture. Bake at 180c for 40 minutes or cooked through

 Beef Burgers
Fry until soft finely diced onion, mix into beef mince, egg, breadcrumbs, salt and pepper. Mix well. Form balls and squish to make patties. Grill until golden brown on each side. Let the kids make their own burgers with a selection of greens, relishes and condiments.

 Oven baked potato, sweet potatoe or butternut wedges
Cut washed unpeeled potatoes,  sweet potato and/or  butternut. Boil for 5-10minutes until just going soft. Place on a baking sheet sprayed with cook and bake and roast on a high heat 220c for 20-30 minutes until crisp.

 Lower Fat Fruity Coleslaw
Mix equal quantities grated cabbage (red or white or a combination), and carrot, mix in some raisins and diced pineapple. Mix equal amounts of reduced fat mayonnaise and smooth cottage cheese and simply mix all together.

 Funky Rice Salad
Chop a handful of dried apricots, peaches, mangoes and apples together. Mix into cold rice with a tin of creamed corn.

 Low Fat Butternut and Feta Pasta salad
Mix cooked and cooled penne pasta with cooked butternut, feta, fat free yoghurt and a squeeze of lemon juice season to taste and serve.

Recipes supplied by Richard Rust, Chef and co owner of Deli SuCasa, Restaurant and Deli, Fourways – “feel at home” – Cell 0741722312 or richard@delisucasa.co.za

By Freda Paxinos, an  educator and  authority on the use of dietary supplements in the effective treatment of ADD (Attention Deficit Disorder) and ADHD (Attention Deficit and Hyperactivity Disorder) in children. Read her blog

(And, NO,  kids… that should not be “Love and a PS3!)

We are half way through the first term, and your child should have settled into the school routine by now.

If he hasn’t, you need to ask yourself  if he’s getting enough sleep, if he’s  stressed out,  getting sufficient exercise, and most importantly, is he eating properly balanced meals that provide him with the essential Vitamins and Minerals needed to stay healthy, energetic and alert?

Going back to school can be stressful.  There is the anxiety of being in a new class, making new friends, bonding with a new teacher, absorbing more complex information, etc.  Most children deal with all this, with ease, but if your child is battling, get to the bottom of it now.

Make sure your child gets enough sleep. The “Early to bed, early to rise” verse is not as clichéd as you might think.  A child needs ample sleep in order to concentrate and focus at school.

But, what about nutrition?Most people lead a fast-paced lifestyle, which can,  unfortunately, lead to bad eating habits.  Sorry mom, but hamburgers and chips, fried chicken or sausages and…errrr…. chips, and pizza (with or without chips) are NOT nutritional meals. Fruit, vegetables, high fibre foods, dairy products, eggs and lean meat and fish are all essential to your child’s well-being.

IRON is essential in the building of healthy brain tissue. Research has shown that increased iron levels lead to better concentration in children. If your child is lethargic, apathetic and irritable (well, more than usual!), his iron levels could be low.  Lean beef mince, eggs, dried fruits, nuts, whole grains and green leafy veggies (yep, the dreaded spinach!) are excellent sources of natural iron.

PROTEIN is essential “brain food” for children. Your child should be eating small portions of lean meat or fish, eggs, or plant protein such as soya, lentils, tofu and other pulses.

UNREFINED CARBOHYDRATES will provide the body with the necessary supply of glucose. Wholewheat bread, oats and brown rice are great examples of “good carbs” and they will keep your child’s glycaemic index on an even keel and ensure that his blood sugar is kept at optimum level.

CALCIUM is vital for the growth of young brains and bones!  Dairy products are an excellent source of calcium.

OMEGA-3, found mainly in salmon, tuna and sardines, is important for optimal brain function in children, and research has shown that it has proven to be an effective alternative to drugs, in the treatment of ADD and ADHD.

In conclusion, if your child refuses to eat healthy foods, you need to try and re-educate him, but fortunately, there are scientifically tested natural supplements, yummy fruit flavoured vitamins and delicious protein shakes available on the market.

If you need advice in this regard, or have any questions, please feel free to ask!

Recipes supplied by  Richard Rust , a fabulous, 5 star trained, gourmet chef. He has cooked for, amongst others, British royalty, Woolworths and written for Taste magazine. His company Gourmet Gurus caters for children’s parties; lunch boxes; private/corporate functions and dinner parties.

The moment we think of lunchboxes the dreaded soggy sandwich appears. Below are ideas that can be made a couple of days in advance to add variety to a lunchbox that are easy and cost effective whilst adding important nutrients.

When making sandwiches vary the types of breads, try using rolls, wraps, croissants. Ifusing fresh tomato always make sure that the tomato does not come into contact with the bread as this will cause them to go soggy.

Mix cooked chicken with mayo the day before for an easy option.

Stir fry strips of beef with strips of vegetables and use in a wrap.

Mix mayonnaise with grated cheese and cooked bacon bits.

Try pasta salads, mix cooked pasta with mayonnaise or a dressing and add in your child’s favourite things.

Add portions of dried fruit or fresh pieces of carrot etc instead of chocolates for a healthier option.

PEANUT BUTTER COOKIES

 

Makes: 30
Preparation time: 10minutes
Cooking time: 10minutes
Ingredients:

60g salted butter
125ml Crunchy Peanut Butter
100g brown sugar
100g caster sugar
1 extra large egg
140g cake flour

Method:

Lightly grease 2 baking sheets and pre-heat an oven to 180ã

Cream the butter and peanut butter together. Gradually add the sugars beating well.

Beat the egg into the mixture until light and fluffy. Sift in the flour mixing well.

Shape a teaspoon of mixture onto the trays and bake for 10minutes.

When cooked allow to cool on a wire rack.

 

QUICHE

 

 

 Preparation time: 25 minutes
Cooking time: 45-50 minutes
Ingredients:

125g butter (unsalted)
250g flour
1 egg
½ teaspoon salt
60ml milk
150g spinach, steamed, squeezed and chopped (optional)
150g bacon, cooked and chopped
150g cheese grated
2 eggs
250ml cream

Method:

Mix salt and flour thoroughly.

Rub the butter into the flour until it resembles fine bread crumbs.

Mix in the egg and milk.

Knead briefly.

Rest in the fridge for 20 minutes.

Roll out and press into a pie dish.

Pierce and bake blind without colour (approx 20 minutes)

Baking blind is the technique that requires the filling of the pastry shell with foil or parchment paper and dried beans.

The beans help to keep the shape of the shell while cooking it empty.

Remove the beans.

Mix the spinach, bacon and cheese together and place in the pie shell.

Mix together the eggs and cream and pour into the pie shell to fill.

Bake at 180ºC for 25 minutes until the filling is just set.

SMOKED CHICKEN BACON AND RED PESTO PASTA SALAD

 

Preparation time: 15 minutes
Cooking time: 20 minutes
Ingredients:

300g penne pasta
100g smoked bacon rashers
2 smoked chicken breasts
1 tub Woolworths Fresh Sun Dried Tomato Pesto
Handful basil ripped
15g fresh parmesan, shaved with a vegetable peeler

Method:

Cook the pasta as per instructions.

Cook the bacon until crispy.

Thinly slice the chicken and chop the bacon.

Mix the pasta with the bacon, chicken, pesto and basil.

Recipes supplied by Gourmet Gurus. Caterers for children’s parties; lunch boxes; private/corporate functions and dinner parties.

Contact Richard (former Woollies chef) on 074 1722312 or gourmetgurus@live.co.za

Share your favourite lunchbox recipes with us please.

 

 Recipes supplied by  Richard Rust , a fabulous, 5 star trained, gourmet chef. He has cooked for, amongst others, British royalty, Woolworths and written for Taste magazine. His company Gourmet Gurus caters for children’s parties; lunch boxes; private/corporate functions and dinner parties.

 

LOW FAT BUTTERNUT SOUP

Serves: 4
Preparation time: 10 minutes
Cooking time: 40 minutes

Ingredients:

1 tbsp olive oil

2 onions, peeled and sliced

1 clove garlic, peeled and crushed

1 tsp cumin powder

1 tsp cardamom seeds, toasted and ground

1 red chilli, finely diced

500g butternut, peeled and cubed

200ml orange juice

300ml fat free milk

500ml vegetable stock

handful fresh coriander leaves (optional)

freshly ground salt and black pepper to taste

Method:

Heat the oil in a large saucepan, add the onions and cook until translucent.

Add the garlic, cumin, cardamom and chilli. Cook for 2minutes.

Add the butternut and stir well to coat the spices evenly on the butternut.

Add the liquid and gently simmer until the butternut is soft. If using add the coriander.

Blend the soup until smooth; add seasoning if desired. Bring back to the boil and serve with fresh country bread.

PORK AND CHICKEN STEAMED CABBAGE PARCELS

 

Serves: 4

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

8 cabbage leaves

200g lean pork mince

200g chicken mince

3 small chopped onions

8 chopped spring onions

4 crushed garlic cloves

2 chopped chillies

200g cooked jasmine rice

salt and pepper to taste

30ml soy sauce

Chinese BBQ sauce to serve

Method:

Steam cabbage leaves for 30seconds, remove hard core.

Stir-fry pork, chicken, onions, garlic and chilli until cooked.

Add rice and seasoning,

Wrap mixture in the leaves and secure with a toothpick.

Steam for 10minutes and serve sliced with the BBQ sauce.

CHICKEN STIR FRY

 

Serves: 4

Preparation time: 5 minutes

Cooking time: 5 minutes

Ingredients:

1tbsp oil

2tsp each crushed garlic and ginger

1 tsp crushed chilli

4 skinless chicken breasts, sliced

4 oyster mushrooms or handful button mushrooms, sliced

2 peppers, sliced

Small bunch spring onions, sliced

Handful mung bean sprouts

1 packet noodles, soaked and rinsed under cold water

2tbsp soy sauce

Handful basil leaves, roughly chopped

Method:

Heat the oil in a wok or fry pan.

Add the garlic, ginger and chilli and cook for 1 minute.

Add the chicken and stir fry until browned.

Add the vegetables and stir fry for a further 2minutes. Add the noodles, soy sauce and basil, cook for 1 minute.

Serve in a rice bowl and eat immediately.

Recipes supplied by Gourmet Gurus. Caterers for children’s parties; lunch boxes; private/corporate functions and dinner parties.

Contact Richard (former Woolies chef) on   074 1722312  074 1722312 or gourmetgurus@live.co.za

Recipes supplied by  Richard Rust , a fabulous, 5 star trained, gourmet chef. He has cooked for, amongst others, British royalty, Woolworths and written for Taste magazine. His company Gourmet Gurus caters for children’s parties; lunch boxes; private/corporate functions and dinner parties.

STAINED GLASS CHRISTMAS COOKIES  Makes 36

250g butter, softened     
2 tsp lemon rind
½ tsp almond essence
165g caster sugar
1 egg
1 tbsp water
335g cake flour
100g clear boiled sweets or lollies, crushed

Beat butter, rind, essence, sugar, egg and water until smooth.
Sift in the flour and knead until smooth.
Wrap in glad wrap and chill for 30minutes.
Pre-heat an oven to 170 degrees
On a floured surface roll dough to 4mm thick.
Using cookie cutters of your choice cut out shapes and
place on baking trays lined with paper.
Using a tiny cookie cutter or the handle of a wooden spoon make holes in the centre of each cookie.
Bake the cookies for 5minutes, remove from oven and fill centre with the crushed sweets, return to oven for further 5minutes, Cool on a tray.

To hang on a tree simply make another small hole near the edge of the cookie before baking, when cool thread ribbon for tying onto the tree. Alternatively wrap in organza and ribbon for gifts.

CHOCOLATE TRUFFLES Makes +/- 50

400ml cream
800g milk or dark chocolate, chopped into small pieces
Cocoa and icing sugar for dusting

Heat the cream to almost boiling point and remove from heat.
Immediately add the chocolate and sir occasionally until smooth.
Place into a tray and cool until set.
With a spoon scoop walnut size pieces and
form balls by rolling between your palms (the children will love this).
Roll each ball in either the cocoa or icing sugar, chill for 30minutes.
These make great gifts for family and friends in pretty little boxes or
are great for treats.

CHRISTMAS ICE CREAM

12 mince pies
2litres good quality Vanilla ice cream

Fill a clean clear food plastic bag with the mince pies and get the kids to smash them into little pieces.
In a large bowl place the ice cream and mix in the smashed minced pies.
Either place the mix back into the ice cream tub and freeze until served or to create individual puddings place in ramekins lined with glad wrap. (To serve the mini puddings use the glad wrap to take out the pudding)

For more information contact Richard on 074 1722312 or gourmetgurus@live.co.za

Anyone driving past Greenland’s would have noticed a few changes happening.After an amazing 4 years in Parkview, we have decided to separate the shop and the deli, creating two amazing new spaces. The dedicated health shop will now be located in Parkhurst with the deli/coffee shop remaining in its current position.

PARKHURST HEALTH SHOP

NEW STORE

Opening 2nd June

 

We will continue to offer a comprehensive range of vitamins, minerals and supplements, homeopathic remedies, organic skin care and household cleaning products and a range of organic foodstuffs. Lynden/Kim and their team will be available to offer expert advice in all areas of nutrition and health. Dedicated parking is available in 7th St, just behind the store. POP in for some amazing opening specials!

 

9 4th Ave

Parkhurst

Mon – Frid 8.30 – 17.30

Sat 9.00 – 14.00

W:  www.greenlandswholefoods.co.za

T: 011 880 9044

F: 011 880 0362    

E: greenlands.lynden@axxess.co.za

 

PARKVIEW DELI/EATERY

Greenland’s as you know it is in for something of a facelift! We will be closing for renovations from

the 1st to the 18th of June 2009.

We’ll be opening the interior onto the deck and  installing a fireplace to create a space we think

you’ll really feel comfortable in.  Expect the food to receive a fresh touch too! In addition to the buffet, we’ll be offering a selection of daily specials, and a wonderful array of baked goods and pre made meals to make life a little easier when time is tight!  The deli will stock a variety of produce, from fruit and veg, a great selection of cheeses, pastas, pestos, to teas and coffees, with as much of it as organic we can lay our hands on. Feel free to call Catherine with any queries or ideas you might want to share. Catherine 082 8043970/011 486 3361

 

61 Dundalk Ave/cnr Roscommon

Parkview

t: 011 486 3361

f: 011 646 4413

e: cspeedie@iafrica.com