Re’fresh’ing Pineapple Sage Ice Tea!




  • 1/2 a 2 litre jug worth of fresh ice cubes
  • 700 ml water
  • 5 long branches of freshly cut pineapple sage, stems removed and leaves kept
  • 1 large lemon, cut into slices, then placed in jug
  • 1/2 a cup of fresh apple juice



Bring 700 ml water to the boil. Once water has boiled, place all the pineapple sage leaves into a large heatproof bowl, then carefully pour the water over the pineapple sage leaves. Leave the pineapple sage leaves to infuse for 20 minutes, allowing the water to cool, whilst infusing takes place. While the pineapple sage leaves are infusing, place 3 tablespoons of honey, all the lemon slices and 1/2 a cup of apple juice into the pineapple sage leaves infusion, then give a good stir. Keep infusing this mixture, with the pineapple sage leaves, lemon slices, honey and apple juice, until 20 minutes are over or until the infusion cools to a lukewarm temperature.

Once this infusion has cooled to a lukewarm temperature, pour this whole infusion over 1/2 a 2 litre jug worth of fresh ice cubes, stirring well to help chill the ice tea. Once this is completed, place the whole jug into a refrigerator for 2 hours, or until well chilled.


Compiling the Beauty:

Using a drinking glass, pour the chilled and refreshing pineapple sage ice tea into the glass.

Serve by itself or with a meal as a refreshing drink!

Serves 6


Karina x

Copyright © 2016 by Karina Teuma



Baked Fresh ‘Fig’, Honey, Walnuts and Cinnamon!



– 40 g walnuts, 1 walnut placed on top of each fig

– 8 fresh whole figs, cut into halves

– 1 tablespoon honey, drizzled over all the figs

– 1 fine sprinkle of ground cinnamon, sprinkled over all the figs



Preheat the oven to 150°C, fan forced.

Line a baking tray with some aluminium foil.

Place all the figs, skin side down, evenly over the aluminium foil. Drizzle all the fig halves evenly with honey, then sprinkle ground cinnamon evenly onto every fig half. Place 1 walnut onto the middle of each fig half.

Once the oven has preheated for approximately 10 minutes, place the fig halves into the oven, then cook until the fig halves are slightly caramelised and until the walnuts are roasted. This should take approximately 10 minutes, according to the oven used.

Compiling the Beauty:

Place 4 fig halves into your favourite bowl.

If you like, first spoon some low fat and low sugar yogurt into the middle of the bowl, then delicately place the beautiful baked figs on top. If you like, spoon a little of the flavourful natural syrup over the figs and the yogurt. Pure bliss and simplicity!

Tip: use the juices coming out from the cooked figs, as a natural syrup to add on top of your fresh fruit salad. You may also choose to add this natural syrup to some chilled water, for a different drink.

Easy peasy 🙂

Serves 4 as a light dessert!


Karina x

Copyright © 2016 by Karina Teuma


Easy Vietnamese Fresh ‘Spring’ Rolls!



-1 shallot, sliced thinly

-1 carrot, julienne

-1/2 red capsicum, julienne

-130 g BBQ’d chicken breast, skin removed, shredded finely

-1 very small sprig of fresh mint leaves, stems removed

-7 large rice paper rolls, prepared as per packet directions

-1 very small bunch fresh thai basil leaves, stems removed

-1 very small sprig of fresh basil mint leaves, stems removed


Dipping Sauce Ingredients:

-2 tablespoons sweet chilli sauce

-1 teaspoon fish sauce

-Juice of 1/2 a medium-sized lemon

-1/2 tablespoon of olive oil



Prepare the rice paper rolls, one at a time, as per rice paper rolls packet directions.

Once the first rice paper roll has been prepared, as per packet directions, pile a small portion of every ingredient into the rice paper roll. Roll the sides in, tucking in all the ingredients tightly. Once this part is done, roll the rest of the rice paper roll, forming it into a smooth roll-shape, then cut in half, placing it on the serving plate. Repeat this process for the other 6 rice paper rolls.

Make the dipping sauce by simply mixing all the dipping sauce ingredients together, until well combined.


Compiling the Beauty:

Arrange all the rice paper rolls into a large serving plate.

Pour the dipping sauce onto a small ramekin.


Serves 2 as a light lunch.


Karina x

Copyright © 2016 by Karina Teuma


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



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



Karina’s Honey and Pineapple Sage Fresh Fruit Salad!



  • 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


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


Karina x

Copyright © 2015 by Karina Teuma


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



  • 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


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!


Karina x

Copyright © 2015 by Karina Teuma


Fresh Vegetarian Rice Noodle Soup!



  • 1 medium onion, peeled, then sliced finely
  • 1 medium sized red capsicum, cored, deseeded and sliced into medium sized strips
  • 1 large zucchini, cut in half lengthwise, then sliced into disks
  • 2 small red chills, sliced finely
  • 1 litre vegetable stock
  • 1/2 tablespoon dark soy sauce
  • 2 cloves of garlic, minced finely
  • 1 teaspoon fresh ginger, minced finely

Last Minute ingredients:

  • 1 large bunch of fresh thai basil, chopped
  • A small amount of fresh thai basil, to garnish
  • 1/2 a fresh lemon, juiced
  • 1/2 tablespoon sesame oil
  • 450g fresh rice noodle sheets, cut into desired thickness


Using a medium-sized pot, combine all your ingredients into the pot, except for the Last Minute ingredients. Cook, on medium heat, for approximately 10 minutes, or until the vegetables are cooked. Once cooked, turn the heat to low, then place your last minute ingredients into the same pot. Cook, stirring occasionally, for approximately 2 minutes, or until the noodles have softened. Once cooked, turn the heat to off.

Compiling the Beauty:

Grab your favourite soup bowl, then ladle the ‘soup’er fresh soup into that bowl. Garnish with some more fresh thai basil.

Relax and enjoy!

Karina x

Copyright © 2015 by Karina Teuma