“SQUEAK”Y CLEAN EATING!

Karina’s Sweet Potato, Purple Cabbage and BBQ Glazed Ham Bubble and Squeak!

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Ingredients:

  • 630 g leftover sweet potato mash (ingredients for sweet potato mash: 2 tablespoons of olive oil, 1 large golden sweet potato mushed and 1/4 cup of milk)
  • 1 small bunch of thyme, stalks removed, leaves used whole
  • 150 g leftover BBQ glazed christmas ham, diced roughly
  • 200 g leftover boiled purple or white cabbage, shredded
  • 100g leftover boiled orange or purple carrots, grated finely
  • 4 garlic cloves, finely minced
  • 1 large red onion, finely diced
  • 2 tablespoons of olive oil for frying onion and garlic.
  • 3 tablespoons of olive oil for frying bubble and squeak (1.5 tablespoons of olive oil per side)
  • 1 small pinch of salt
  • 1 large pinch of black pepper

Method:

Using medium heat, heat 2 tablespoons of olive oil in a very large non-stick frying pan. Once olive oil is heated for a few seconds, add your onion, then stir and cook until translucent. Once the onion is translucent, add the garlic, then cook, stirring constantly, for about 30 seconds until aromatic. Once the garlic is aromatic, turn the heat to off.

Place the following ingredients into a very large mixing bowl: leftover sweet potato mash, thyme, leftover BBQ glazed christmas ham, leftover cabbage, leftover carrots, garlic and onion mixture (already cooked, as above), salt and pepper. Once all the ingredients are in the bowl, give all the ingredients a good stir, until well combined.

Using medium heat, heat 1.5 tablespoons of olive oil in the same large non-stick frypan as before. Once the oil has been heated for a few seconds, add the whole mixture, then press down with a spatula, until the mixture forms a compressed patty-like consistency.

Keep cooking that side for a few minutes, or until the mixture starts to crisp around the edges of the pan. Once the mixture is crisp around the edges of the pan, use a spatula to loosen the mixture from the base of the pan, prepping it for easy flipping. At this stage of the cooking process, you can either chop the bubble and squeak into four segments, or you can keep it whole, cooking it like one whole patty.

Once the first side is cooked and the mixture is loose from the pan, place 1.5 tablespoons of olive oil in the pan, then heat for a few seconds. As you do this, you will need to gently lift the bubble and squeak to allow you to oil the pan. Once the oil has been heated for a few seconds, flip the bubble and squeak over to the other side, then let it sit there, cooking without moving it, for a few minutes, or until crispy around the edges.

Once cooked on the other side, you can either crack an egg in the middle of the four segments if you like egg. If you don’t like egg, you can eat it the way it is. Once the egg is cooked, turn the heat to off.

Compiling the Beauty:

Grab your plate, then place one segment of the bubble and squeak onto your plate. Serve with or without eggs.

Serves 4 as a very light lunch.

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

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SOMETHING TO “BAG” OUT!

Karina’s Environmental Cooking Tip! 

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There are many things you can ‘bag’ out, or criticise, in regards to real sustainable eating practices within the world. When it comes to food shopping, however, one way to not be ‘bag’ged out, would be to use a recyclable bag! This way, you don’t need to waste precious plastic bags every time you shop. You’re also doing your bit to help the environment.

Other sustainable practices include:

  • Cutting down on waste by buying fresh, unwrapped produce.
  • Avoid buying products with excessive packaging
  • Reuse all you can, e.g. grocery bags and glass jars
  • Recycle all you can, e.g. cardboard, paper and acceptable plastics from food products

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

“HONEY,” I’M HOME!

Karina’s Honey and Pineapple Sage Fresh Fruit Salad!

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Ingredients:

  • 5 small passionfruit, exterior removed, pulp used
  • 2 fresh oranges, skin removed, segmented, then chopped into bite-sized pieces
  • 2 small nectarines, seeds removed, then segmented into medium-sized pieces
  • 2 small peaches, seeds removed, then segmented into medium-sized pieces
  • 1 large handful of blueberries

Dressing Ingredients:

  • 1 very small bunch of fresh mint, stalks removed, leaves chopped finely
  • 1 small bunch of fresh pineapple sage, stalks removed, leaves chopped finely (reserve a few leaves for decoration)
  • 1 tablespoon honey, heated for 20 seconds in the microwave or stovetop
  • Juice of 1 fresh lemon

Method:

Combine all the dressing ingredients into a separate bowl, then mix well.

Grab a large serving plate, then arrange your peach and nectarine segments around the outside of the plate. Pour the dressing ingredients all over the peaches and nectarines.

Pile the orange segments into the middle of the plate, then dress these with the passionfruit pulp.

Divide the peaches and nectarines, from the oranges and passionfruit, by means of a blueberry boarder between them.

Compiling the Beauty:

Artistically place the reserved pineapple sage leaves around the fruit, for decoration.

Grab a lovely glass of chilled water, then tuck in.

Serves 4 generous serves

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

SHARING ISN’T CARING!

Karina’s Anti-contamination Cooking Tips!

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Some times, sharing is caring. When it comes to germs, however, sharing isn’t caring and there are many things you can do in order to keep your food safe. A select few things you can do, are as follows:

  • Wash hands, benches, chopping boards, knives, utensils etc often, in order to prevent contamination.
  • Avoid cross-contamination. Use a chopping board for chopping vegetables and a separate chopping board for chopping meat, if you need to prepare a combined vegetable and meat based dish. Alternatively, you can use one chopping board, however, chop your veggies first, then clean the chopping board very well. After the board is clean again, use this board to chop your meat, then clean your board again.
  • Clean your chopping knife before and after chopping your vegetables and clean your chopping knife before and after chopping your meat.

Have fun and be safe in the kitchen!

Karina x

Copyright © 2015 by Karina Teuma

YOU’RE “SWEET” ENOUGH!

Karina’s Sweet Potato Pan Haggery with Wholegrain Mustard and Fresh Curry Leaves!

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Ingredients:

  • 1 small bunch fresh curry leaves (leaves pulled off the stalk, then chopped finely)
  • 6 medium-sized brown onions, peeled, then sliced medium thickness
  • 1.7 kg golden sweet potatoes, peeled, then sliced thinly
  • 7 cloves of garlic, peeled, then crushed
  • 1 tablespoon of french wholegrain mustard
  • 3 tablespoons of olive oil (for cooking onions)
  • 1 tablespoon of olive oil for lining bottom of baking tray, then 1 tablespoon of olive oil for topping the top layer of the bake
  • 200 g reduced fat tasty cheddar cheese, grated
  • 2 large pinch of cracked black pepper
  • 1 teaspoon of salt to top the potatoes, to make them crunchy

Method:

Preheat a fan-forced oven to 200°C.

Using a very large frypan and on high heat, heat 3 tablespoons of olive oil for a few seconds, then carefully place all your onions into that pan. Wait for 2-3 minutes before stirring. Once 2-3 minutes are up, stir, then let it sit for another 2-3 minutes. Repeat this process about 2 more times, or until the onions are transparent.

Once the onions are transparent, add your garlic, then sauté for one minute, or until aromatic. Once aromatic, add the wholegrain mustard, along with the curry leaves and cracked black pepper. Give this mixture a very good stir, then turn the heat to off.

Using a large lasagne baking tray, drizzle 1 tablespoon of olive oil evenly along the base of the tray.

Line the tray with 1 layer of sweet potato slices. Top this layer with 1/3 of the onion mixture, followed by 1/3 of the grated cheese. Repeat this process for two more layers. Once the last layer has been completed, evenly drizzle the last layer with 1 tablespoon of olive oil, followed by 1 teaspoon of salt. The salt will give the potatoes a lovely crunch for the top.

Cover the tray with aluminium foil, then cook in the oven for 20 minutes. Once 20 minutes are over, carefully peel off the aluminium foil, then place back into the oven for another 10 minutes, or until the top is crispy and the cheese is slightly golden. Once cooked, turn the oven to off.

Compiling the beauty:

Carefully ladle the Pan Haggery onto a plate. You can eat this on it’s own as  good light meal or vegetarian meal, or, you can accompany this dish with your favourite roast meats.

Have fun in the kitchen!

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

NOT “BATTER”ING AN EYE!

Karina’s Healthy Cooking Tips!

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There are many ways to cut on fat whilst cooking. See the below short list which may help keep healthy cooking habits:

  • Avoid cooking in batter. Grill your fish and bake your chips.
  • Stir-fry, adding a very small amount of olive oil or another good oil.
  • Steam your vegetables until just cooked. Try not to overcook vegetables, as some vegetables loose their crunch and also loose nutritional content.
  • Roasting your meats and vegetables is quite healthy and it also enhances the natural flavours.
  • Try using olive oil, instead of butter, in your cooking. This helps reduce consumption of saturated fat from butter.

There are plenty more healthy cooking tips, however, this will do for now.

Have fun in the kitchen!

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

HEALTHY ENCOURAGE”MINT!”

Karina’s Crunchy Red Cabbage, Carrot and Mixed-Mint Salad with Ginger, Sesame, Garlic and Lime Dressing.

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Main Salad Ingredients:

  • 2 medium red onions, sliced finely
  • 1 small bunch of fresh thai basil, torn into pieces, stalks removed
  • 1 small bunch of fresh mint basil, torn into pieces, stalks removed
  • 5 medium-sized carrots, peeled into ribbons using a potato peeler
  • 1/2 a small red cabbage, shredded into thin strips

Dressing:

  • 2 limes, freshly juiced
  • 1 small birds eye chilli, sliced very finely
  • 1/2 a tablespoon of brown sugar
  • 2 garlic cloves, peeled and minced finely
  • 4 tablespoons of extra virgin olive oil
  • 1 tablespoon sesame oil
  • 1/2 tablespoon fresh ginger, peeled and minced finely

Garnishing Ingredients:

  • 5 fresh purple beans, sliced thinly (use green if you don’t have purple)
  • 5 large red cabbage leaves, taken from the outside of the cabbage
  • Extra tiny sprigs of fresh mint-basil (7 will do)

Method:

Using an extra large mixing bowl, combine all the Main Salad Ingredients together, by tossing well with clean hands. This is fun for the kids to do, as  it involves them feeling fresh food with their hands.

Combine all the Dressing ingredients, then mix well with a spoon until well combined. Pour this salad dressing evenly over the salad, using your clean hands to toss and coat the salad well with the dressing. Kids can do this bit as well, as they will be able to smell interesting food flavours.

Compiling the Beauty:

Using a large, rectangular or square platter, arrange your 5 large cabbage leaves on the plate, then pile all your salad on top of them. Sprinkle your sliced purple beans evenly over the salad, then jab the salad with your fresh mint-basil sprigs.

Great for a BBQ side-dish, or for a healthy vegetarian light lunch.

Serves 10 as a side dish, or 5 as a light lunch.

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

THAT’S DE”LIGHT”FUL!

Karina’s Environmental Eating Tips!

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There are many creative ways you can help the environment whilst enjoying your meals. The below is a very short, but different, list to get your creative juices flowing:

  • Have a nice candlelit dinner instead of turning on the lights. This creates a nice atmosphere for eating, it saves on electricity and helps the environment. How de’light’ful is this!
  • Try to eat vegetarian every so often. This helps the environment by minimising meat consumption, helps your wallet by saving you money and makes you healthier by going meat-free every now and then.
  • Try to eat seasonal produce where possible. You may be able to get a bargain this way (as more produce is available for sale), along with helping the environment by reducing quantities of imported produce.

I hope this is enough to stir the imagination.

Have fun, whilst helping the environment!

Karina x

Copyright © 2015 by Karina Teuma