“HONEY,” I’M HOME!

Karina’s Honey and Pineapple Sage Fresh Fruit Salad!

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

YOU’RE “SWEET” ENOUGH!

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

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!

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.

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!

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

“SOUP”ER FRESH!

Fresh Vegetarian Rice Noodle Soup!

Ingredients:

• 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

Method:

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

“FRET NOT” FRITTATA!

Karina’s Mini Sweet Potato Frittata Cupcakes!

Remember my last recipe called ‘Silly “Dill”y,’ where I used roasted sweet potato to make a healthy and delicious Low GI sweet potato salad? Well, there were some leftovers from the salad, so I used all the leftovers as prime ingredients for this recipe. If using the leftovers in this manner, this is an ultimate time-saver, money-saver and food-saver recipe, where all leftovers are used, so there is no waste! This recipe is also environmentally friendly, due to re-using of ingredients to eliminate waste.

Ingredients:

• 300g leftover roasted sweet potato salad (refer to previous recipe)
• 3 eggs
• 1/4 cup thickened light cream
• 1 pinch black pepper
• 1 birds eye chilli, chopped finely

Method:

Preheat oven to 200° C.

Using a large bowl, beat your eggs and cream together, until well combined. Once well combined, mix all other ingredients together with your beaten egg, until evenly incorporated.

Using non-stick 12 mini-cupcake moulds, pour this mixture into each mould, then place in the oven for 10 minutes. Once 10 minutes are over, turn the oven to ‘off.’

Compiling the Beauty:

Take the Mini Frittata Cupcakes out of the oven, then place two cupcakes on each plate.

Serves 6 as an appetiser.

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

“WATER” YOU DRINKING!

Karina’s Healthy Water Drinking Tips!

Here are a few healthy water drinking tips I would like to share, so that your water won’t have to be boring again! Alongside pimping up your water, you would be adding vital nutrients and healthy herbs into your drink. See below ideas for pimping up your water!

• Add a fresh wedge of lime with a fresh sprig of mint to your water jug, then refrigerate
• Add a fresh wedge of lemon with a fresh sprig of mint to your water jug, then refrigerate
• Add a fresh wedge of lime with a fresh wedge of lemon and a fresh sprig of mint to your water jug, then refrigerate
• Add a few slices of fresh cucumber with a fresh sprig of mint to your water jug, then refrigerate
• Add a few wedges of fresh apple, with a few wedges of fresh pear, then refrigerate
• Add a few slices of fresh watermelon, along with a wedge of fresh lime and a sprig of fresh mint, then refrigerate
• Add a few sprigs of fresh rosemary, along with a few chopped segments of fresh mandarin, then refrigerate

The list is endless! Try what works for you 🙂

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

SILLY “DILL”Y!

Karina’s Roasted Sweet Potato Salad with Dill!

Ingredients:

• 4 tablespoons olive oil
• 3 kg sweet potato, cut into large cubes
• 5 cloves of garlic, peeled and kept whole
• 5 rashers of rindless bacon, fat removed
• 1 tablespoon of wholegrain mustard
• 150 ml thickened cream
• 2 tablespoons of roasted aioli

To Garnish:

• 1 large bunch of fresh dill, stems finely chopped and leaves left in small pieces
• 1 pinch cracked black pepper

Method:

Pre-heat your oven to 200°C. Once preheated, place 2 tablespoons of olive oil on a large baking dish, along with your sweet potato and whole garlic pieces, then place in the oven and cook for 20 minutes. Once the garlic is cooked, turn the oven to ‘off,’ then take your garlic cloves out of the oven. Return your sweet potato to the oven, then allow the sweet potato to cook for another 5 minutes using the residual heat of the oven to cook the sweet potato.

Using a large bowl, mash your roasted garlic cloves with 1 tablespoon of olive oil, along with the roasted aioli, wholegrain mustard, thickened cream and cracked black pepper, until it forms an even and smooth paste. Place all your roasted sweet potato pieces into this bowl, mixing well until evenly coated. Set aside in the refrigerator until you have cooked your bacon.

Using medium heat, briefly heat 1 tablespoon of olive oil in a large fry pan. Once heated (should only take a few seconds), place your bacon rashers into the hot fry pan, then cook, without disturbing or turning, for 2 minutes on each side, or until crispy, then turn the heat to ‘off.’

Once the bacon has cooled enough to handle it safely, cut the bacon into small strips, then set aside.

Compiling the Beauty:

Take your sweet potato salad out of the fridge, then spoon a quantity large enough for one serving, into your favourite bowl. Sprinkle your sweet potato salad with enough crispy bacon and a fine, but vibrant, sprinkling of fresh, elegant dill.

Serves 4

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

DON’T KNOCK IT, “ROCK”IT!

Karina’s Rocket Environmental Cooking Tip!

This will be a very short and sweet Environmental Cooking Tip, by yours truly, Karina.

If you have sprouting Rocket during spring, you can easily and quickly plant the seeds. All you need to do is wait until the middle of spring, or until you see pods or ‘bulbs’ growing out of your Rocket herb. Crack the rocket pod open, scrape all the seeds out of your pods, pant all the seeds directly into soil, then cover lightly with soil. New shoots will form within days!

You will be laughing with how much rocket you can harvest!

Happy Gardening all!

Have fun in the garden!

Karina x

Copyright © 2015 by Karina Teuma