Breakfast Yogurt Peachy Crunch!



  • 4 heaped tablespoons of plain or flavoured – low fat and no added sugar – yogurt
  • 1.5 tablespoons of toasted mixed breakfast muesli
  • 1 fresh peach, seed removed, then segmented
  • 1 whole passionfruit pulp
  • A few fresh blueberries, or other berries, to garnish


Using a tall glass, place half the segmented peach on the bottom of the glass, then place half the passionfruit pulp on top of the peach slices. Pile 2 heaped tablespoons of yogurt on top, then repeat with one more layer.

Using a flat sandwich press, toast the mixed breakfast muesli for 1-2 minutes, or until slightly golden brown, then turn the sandwich press off.

Compiling the beauty:

Once there are two layers inside the glass, of peach, passionfruit pulp and yoghurt, pile the top layer with the toasted mixed breakfast muesli, then decorate with blueberries or other berries of your choice.

Enjoy a healthy and light breakfast!

Karina x

Copyright © 2016 by Karina Teuma



Healthy Cooking Tips!


Hosting lunch or dinner parties can be rewarding. Hosting lunch or dinner parties with a walk-in garden, can be even more rewarding, as the fruits of your labour have finally paid off. You and your guests can eat outside in the sunshine, alongside all your herbs, fruits and vegetables, picking them as they please. This is the concept of a ‘walk-in’ eatery, which I created the other day when I had relatives over for dinner. The guests were able to help themselves with as many herbs and vegetables as they wish, piling them on their plates whilst eating that greek salad or while BBQ’ing all the meat.

This is one of the great rewards of taking the time to look after your herbs, vegetables and fruits.

Have fun in the garden and have fun in the ‘walk-in’ eatery!


Karina x

Copyright © 2016 by Karina Teuma



Fresh & Easy Carrot Salad!


Salad ingredients:

  • 350g carrots, peeled, then shaved with a potato peeler
  • 120g mixed salad (could be any salad vegetable/s you like, such as capsicum, english spinach, cherry tomato and/or lettuce, chopped into small pieces)
  • 1/2 tablespoon wholegrain mustard
  • 1 tablespoon caramelised balsamic vinegar
  • 1.5 tablespoons freshly squeezed lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1 large pinch pepper
  • 1 small bunch fresh thai basil leaves, torn roughly, stems removed

Garnishing ingredients:

  • A few fresh thai basil leaves


Using a large bowl, add all your salad ingredients. Stir to combine well.

Compiling the beauty:

Pile the mixed salad onto the plate, then garnish with fresh thai basil leaves.

Serves 3-4 as a side dish.


Karina x

Copyright © 2015 by Karina Teuma


Kids Kitchen Safety Tips!


It’s such a wonderful thing to teach kids how to cook. It’s an even more wonderful thing, when kids remain safe in the kitchen at all times. There are many checkpoints one can fulfil, when helping kids stay safe in the kitchen. The below are some examples of some cooking tasks which are relatively safe for kids to do:

  • Weigh small amounts of ingredients on the cooking scale
  • Place placemats on the dining table
  • Place serviettes on the dining table
  • Sprinkle food with fresh herbs or cheese
  • Pour small amounts of cold water into a bowl for the recipe
  • Mix the ingredients together using a wooden spoon, provided there are no harsh ingredients inside the bowl (e.g. chillies)

The above will enrich the cooking experience for children. The above will teach them valuable cooking skills, along with keeping them safe in the kitchen, away from sharp utensils, hot surfaces, electricity and many other hazards in the kitchen.


Karina x

Copyright © 2015-2016 by Karina Teuma


Herby Spaghetti!



  • 250g lean minced beef
  • 250g low GI pasta, cooked as per packet directions
  • 1/4 cup dry red wine
  • 1 small bunch of fresh oregano, stems removed, leaves picked
  • 400g can diced tomatoes
  • 1.5 tablespoons of olive oil for frying
  • 1 small bunch of fresh sweet basil, stalks removed, leaves ripped roughly
  • 2 tablespoons of tomato paste
  • 4 fresh bay leaves, stems removed, scrunched with the hand, then kept whole
  • 1 small brown onion, cubed
  • 1 tablespoon of balsamic vinegar
  • 4 cloves of garlic, crushed
  • 1 small pinch of salt for cooking the pasta
  • 1 large pinch of pepper for the pasta sauce
  • 1 fresh red asian chilli, sliced finely (if you like chilli)

Garnishing Ingredients:

  • A small handful of fresh basil leaves, kept whole
  • Freshly shaved parmesan cheese



Cook the pasta as per the packet directions, adding a small pinch of salt to the pot of water whilst cooking.

Using medium heat, add 1.5 tablespoons of olive oil to a large saucepan, until slightly heated, then cook the onion, stirring occasionally, for approximately 3 minutes, or until slightly translucent.

Once the onion is slightly translucent, add the chilli and garlic, then sauté for 30 seconds. Once the mixture has been sautéd for 3o seconds, add the balsamic vinegar, cooking for approximately 1 minute, or until slightly evaporated. Once the balsamic vinegar has reduced slightly, add the wine, then cook further, ensuring some wine has evaporated slightly.

Add the 250g of lean mince to the cooked onion mixture, then cook, stirring occasionally, until lightly browned. Once the meat is lightly browned, add the 400g can of diced tomatoes, along with 2 tablespoons of tomato paste, 1 large pinch of black pepper and fresh, scrunched bay leaves. Cook, stirring occasionally, for 3 minutes, or until reduced slightly.

Once the mixture has reduced slightly, add the basil and oregano, stir in well, then turn the heat to off.


Compiling the Beauty:

Pile the cooked pasta onto the serving plate, then add a large ladle of pasta sauce on top of the cooked pasta. Decorate the plate with fresh whole basil leaves and freshly grated parmesan cheese.

Serves 3 generous serves.


Karina x

Copyright © 2015-2016 by Karina Teuma


Karina’s ‘Radical’ Healthy Cooking Tip!


There are many ‘radical’ things in life. Broccoli is one such ‘radical’ thing. The most ‘radical’ thing about broccoli is that it protects the body from horrible free ‘radical’s, which pollute and damage the body.

Another ‘radical’ thing about broccoli is that it helps your body to repair cuts and wounds.

Now, that’s ‘radical’!


Karina x