HOW RE’FRESH’ING!

Re’fresh’ing Pineapple Sage Ice Tea!

 

Ingredients:

• 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

 

Method:

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

Enjoy!

Karina x

Copyright © 2016 by Karina Teuma

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“SPRING” INTO ACTION!

Easy Vietnamese Fresh ‘Spring’ Rolls!

Ingredients:

-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

 

Method:

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.

Enjoy!

Karina x

Copyright © 2016 by Karina Teuma

18 “CARROT” GOLD!

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

Method:

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.

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

IM’PASTA!’

Herby Spaghetti!

Ingredients:

• 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

 

Method:

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.

Enjoy!

Karina x

Copyright © 2015-2016 by Karina Teuma

“SQUEAK”Y CLEAN EATING!

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

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

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

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

“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

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

GETTING “EGG”CITED!

Karina’s Healthy Cooking Tips!

Healthy cooking begins with a healthy shopping list. I know this sounds obvious, however, it is the crucial first step to healthy cooking. An even better first step, before you shop for your ingredients, is to try to grow what you can, so that you can help the environment at the same time 🙂

Here are some tips for a healthy shopping list:

• Choose low-fat and low-sugar foods, where possible
• Choose skinless chicken breasts
• Choose lean cuts of meat
• Don’t buy discoloured meat, as it may be old
• Buy the freshest fruit and vegetables. The fresher, the more nutrients are packed into it
• Limit fast foods, which are usually high in fat
• Try not to buy any sugary drinks
• Try to eat whole grains or wholemeal, wherever possible
• Eggs are an inexpensive source of protein

This is something to get “egg”cited about!

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma