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



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



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



  • 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


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.


Karina x

Copyright © 2015 by Karina Teuma


Karina’s Healthy Cooking Tips!


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!


Karina x

Copyright © 2015 by Karina Teuma