Super squishy low GI muffins

I have been attending an art workshop for the last few weeks. Each week one of us brings something to eat for our tea break. Yesterday was my turn, but I had really left it to the last minute before I remembered. Luckily I had most of the ingredients to make some muffins but I had to improvise a bit which can go either way when it comes to baking. Luckily the end product was really yum. 

I am not usually a fan of muffins or cake really, but these muffins are really moist and almost squishy because of the high moisture content from the fruit. They are also really low GI and would be great for a mid meal snack or lunch box. 

I am going to experiment with a gluten free version of the same today, for a client I am teaching at tomorrow. I will keep you posted as to the outcome. 

The art class I have been attending is also worth mentioning here. The aim of the class is not so much to teach you how to be an artist but more to aid creativity and the creative process in general. I imagine that this journey could be beneficial to most people in any profession or phase of life.  

Low GI fruit carrot seed muffins

Makes about 12 - 14 medium sized muffins

½ a cup of mixed seeds

¼ cup of oats

1 ½ cups of nutty wheat flour

1 tsp of baking powder

¾ tsp of bicarbonate of soda

2 tsp of mixed spice

½ tsp of salt

2 large eggs

¼ cup of honey

¼ cup of apricot jam
1 tsp of vanilla essence

½ a cup of vegetable oil

¼ cup of coconut oil (or butter)

½ cup of banana, mashed

½ a cup of carrot, grated

½ a cup of apple, grated with skin on
¼ cup of chopped nuts

Pre heat the oven to 190˚C and place the rack in the middle of the oven. Grease your muffin tin.

In a dry pan over medium high heat lightly toast the seeds and oats until light golden.

Sift together the dry ingredients, even the nutty wheat flour, putting the bran back into the mixture after sifting as much of the flour out as possible.

Blend together the eggs, jam, honey and oils until well combined. Add the dry ingredients, fruit and nuts and stir until combined.

Spoon the mixture into the muffin tin until almost at the top but not quite. Bake in the oven for 15 – 20 minutes, until golden and springy. A knife should come out clean, but the muffins should still be very moist inside from the fruit.

Allow to cool a bit before un-moulding them. 

Gluten free fruit carrot seed muffins

Makes about 12 medium sized muffins

1 ½ cups of all purpose self raising gluten free flour

2 tsp of mixed spice

¼ tsp of baking powder

¼ tsp of bicarbonate of soda

½ tsp of salt

2 large eggs

¼ cup of honey

¼ cup of apricot jam

½ a cup of vegetable oil

¼ cup of coconut oil (or butter)

½ cup of banana, mashed

½ a cup of carrot, grated

½ a cup of apple, grated with skin on

¼ cup of chopped nuts

½ a cup of seeds, lightly toasted in a dry pan

Pre heat the oven to 190˚C and place the rack in the middle of the oven. Grease you muffin tin.

Sift together the dry ingredients.

Whip the egg whites until light and fluffy. In a separate bowl whip the egg yellows, jam, honey and oils until well combined. Fold in the egg whites, dry ingredients and fruit and stir until well combined combined.

Spoon the mixture into the muffin tin until almost at the top but not quite. Bake in the oven for 15 – 20 minutes, until golden and springy. A knife should come out clean, but the muffins should still be very moist inside from the fruit.

Allow to cool a bit before un-moulding them.

What a gorgeous evening we had!

Cherry tomatoes, capers, chopped basil and mint and diced kingklip 
ready for the pan.  

Many years ago I became friends with an Italian called Alberto, who loves to cook and entertain. I have spent so many evenings in his kitchen while he cooks, learning how to keep food simple. To honour the flavours of the food rather than to mask them with too many ingredients, spices and sauces. Alberto claims to cook Italian peasant food, but using the best ingredients he can find and having that magic touch, he creates meals which are 100% unforgettable.

Last Wednesday was just one of those meals. Luckily this time I brought my camera with so I was able to capture enough of it so that I can share it with you today. Alberto has sent me the recipe which I have pasted at the end, but as with all natural cooks, there are no exact measurements, cooking times or temperatures. This is something which is done by feel. Once I get around to recreating this dish at home, I will add my version of the recipe with the necessary measurements.

But in the mean time, eat with your eyes. The recipe Alberto cooked for us, he learned from a fisherman and is called Pasta alla Ponzese (Ponza is a island of the Arcipelago Pontino).

The master at work!

Adam unwinding after a long day.

The capers, almonds, basil and mint happily frying away in 
Morgenster olive oil, which Alberto swears by. 

Cherry tomatoes added along with a glug of wine and
fried until they are just softening.

The fish is added and fried until all is bubbling again, then the lid closed 
and allowed to gently cook through on the very lowest gas. 

  

The girls making a chickpea and sauteed mushroom salad.

Adams last minute cherry tomato and basil pasta because Albs 
had forgotten he was a veggie. 

The finished product tossed with macaroni pasta and extra herbs
- so simple yet so unbelievably good! 

Happy guests waiting to tuck in.

Pasta alla Ponzese (Ponza is a island of the Arcipelago Pontino)

Recipe by Alberto Del Cincque

Maccheroni Barilla

Garlic

Olive Oil

Diced Almonds

Capers

Mint

Basil

White wine

Cherry tomatoes

Sword Fish or Kingklip

Salt

Pepper

Warm the oil with the garlic, when hot add the capers and press them with a fork. Add the diced almonds and let them toast for a while.

Add then half of the mint and half of the basil, the cherry tomatoes and some wine. Cook until the tomatoes starts to become soft. Add the fish reduced into cubes. Reduce the heat and cover with a lid.

Before serving add some more fresh mint and basil.

Long overdue catch up!

My gorgeous friend, Daniella Bond.

This morning I met up with one of my best friends for a long over due catch up. I haven't seen her since my wedding day and so much has happened since then. One of the big things that has happened in her life is that she, her husband and three friends have stared a new business. The business is the Frankie Fenner Meat Merchants.  

Sandwiches stacked and ready to go! 

The story goes back a long way and I have been hearing bits and bobs of her adventures out in the farmlands and at butcheries in the stix for what seems like years now. But now, here it is, in the flesh (literally) at Metal Lane, no. 8 Kloof Street. A small shop stylishly decorated with a walk in freezer clad in leather (!), a cowhide on the floor and cured meats hanging on hooks! 

The produce is primarily pre-ordered online, so that they can cut out waste. I did however pick up a fabulous rack of pork ribs without prior arrangement, which are currently braising in my oven. The smell is heavenly! 

My rack of pork ribs ready to go into the oven... yum I can't wait! Recipe to follow if it's any good. 

As you all know, I don't get too much meat in my diet due to having a vego husband. So when I do eat meat I like to know that it's the real deal. Happy animals produce great quality meat. The Frankie Fenner team is all about ethically treated animals and superb quality meat and I think that's great.  


Anyway - if you want to read all about them - click here. Or pop past and grab a cup of Deluxe coffee and a sandwich made by Andy (of Jamie who? fame) while you ask the team themselves. 

A special delivery sandwich for Annika - cider poached ham and cheddar with pickles and mustard on sourdough  66% rye. Simple and delicious!

PS - if you haven't already voted for me in the Eat In top local food blog awards - please do so by clicking on the icon below, then click on the pink voting button at the top of the page and following the prompts.

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A spontaneous brunch

My brother Dirk on the left and Callie of Cakebread on the right

Last week a quick breakfast with my brother spontaneously turned into a brunch of note. I was checking my supplies for breakfast, while my brother and his fiance were having a lie in, when I realized I didn't have any bread in the cupboard. So I 'quickly' whipped up two loaves of challah and slow sauteed some brown mushrooms with a dash of soy and truffle oil at the end. My brother had bought some beautiful cheeses and fruit which I added to the spread. 


Realizing that this was a meal which needed to be shared, we spontaneously invited a friend of my brothers who lives down the road, Callie Maritz of Cakebread fame. We were now set for the perfect lazy brunch, with great food and company. 


Callie and his sister, Marie-Louis do all kinds of fabulous foodie things. Just type 'Cakebread’s Callie Maritz and Mari-Louis Guy' into a google search and check out all their fabulousness.

For the challah bread recipe, click here! For my very serious mushroom sauteing theory click here!

PS - if you haven't already voted for me in the Eat In top local food blog awards - please do so by clicking on the icon below, then click on the pink voting button at the top of the page and following the prompts.

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Beef and basil pesto cream pasta

My brother and his fiance came to stay with me last week. They arrived just before lunch. I had had a super busy morning and we all had appointments in the afternoon. However, I still wanted to spoil them a bit with a yummy but quick lunch. This beef and pesto pasta was just the ticket. 


I had done the shopping the day before and lunch was whipped up in 10 minutes. If I were to make it again though, I think I would add some quartered broccoli florets while frying the meat, just to add a veg element and keep it a more balanced meal. This sauce could also be a great topping for a baked potato. 


Beef, broccoli and pesto cream pasta

Serves 4 portions

250g of pasta of choice, cooked and drained

1 Tbsp of olive oil

300g of good quality beef (fillet is the best), cut into thin strips

Salt and pepper (to taste)

8 broccoli florets, cut into quarters (optional)

1/2 a cup of basil pesto (I used Pesto Princess, which is my favorite)

½ a cup of cream or coconut cream

Grated Parmesan

Heat the oil in a wok or big heavy bottomed pan on high heat. Salt and pepper your beef strips and stir fry the meat and broccoli together until just cooked, but still a bit al dente. Remove from the heat, add the pesto and cream and stir to combine.

Check the seasoning. Add the pasta and combine until well coated with sauce. Serve with a handful of parmesan. 

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Spinach, lentil and coconut milk curry

After a particularly decadent valentines dinner and a very busy next day, I asked my housekeeper to cook us one of our favorite healthy dinners. I have taught my housekeeper a few staple vegetarian meals, which she cooks for Adam mostly while I'm away but sometimes also when I'm really busy and know I won't get the time to cook. This is one of her best meals. It is the perfect balance of flavors and textures, leaving you feeling satisfied and nurtured.  

The one thing I have to mention though is, if you plan on cooking lentils, you really have to check them for stones. There are often stones the same size as a lentil which don't get picked up by the sorting machines and this can really spoil a meal. I use a white plate or bowl and pour a thin layer over the bottom and then it's much easier to see if there are any stones and continue until you have as many lentils are you need.

Spinach and lentil curry

Serves 4 - 6

2 Tbsp of olive oil

1 medium sized onion, finely chopped

2 cloves of garlic, finely chopped

2 tsp of ginger, finely chopped

1 tsp of cumin

1 tsp of turmeric

1 tsp of garam masala

1 tsp of coriander

chilli to taste

Salt to taste

3 large tomatoes, finely chopped or one 400g can of tomatoes

1 400g can of coconut cream or milk

150g of English spinach (if you can only find Swiss chard, trim and wash it well)

1 cup of cooked lentils or one can on lentils drained

In a medium sized pot fry the onions until translucent. Add the garlic, ginger and spices and fry for a minutes. Add the tomatoes and cook for a few minutes. Add the coconut milk and simmer until it has become a nice thin gravy. Add the lentils and the spinach and remove from the heat. Allow the heat from the pot to cook the spinach. If using Swiss chard simmer for a few minutes until it is tender. 

Serve with basmati rice.

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My favorite not too sinful super easy comfort food meal!

Our dinner last Sunday

This pasta dish is one of my all time favourite lazy comfort food meals but still not too sinful. This would usually be a Sunday movie night meal, or a hangover soother meal. It has the lovely savouriness from the mushrooms, the freshness from the courgettes and the cheesy creaminess from the feta, and not a drop of cream or added cheese. You can also add bacon or ham, which in my opinion can only improve the dish.

I have never been a huge fan of courgettes. That was until someone introduced them to me in the way I now feel they should be used - either raw and marinated in a salad, or al dente (only barely cooked) in a pasta dish. And that is almost the only way I ever use them. Please feel free to suggest any other ways I should try them which really do them justice.

Anyway, you might be wondering why I blogging about this pasta on a Friday… well, I have a hectic weekend ahead and am already looking forward to my comfort food movie night meal!

Mushroom and courgette creamy pasta
Serves 6

500g of pasta, cooked and drained
2 Tbsp. of oil
1 medium sized onion, halved and thinly sliced across the rings (to create thin semi circles)
250g mushrooms, washed and sliced
Lots of freshly ground black pepper
1 Tbsp. of soya sauce (optional)
a pinch of salt
400g courgettes, washed, trimmed, halved and cut lengthwise into thin ribbons
1 cup (250ml) of crumbled Feta
1/2 cup (125ml) of Milk

Get your pasta cooking according to the packet instructions.

Heat the oil on high heat in a large pan and fry the mushrooms and onion for 10 minutes or until they have reduced to half their size and are browning slightly. If you want to add bacon, add this at the beginning, with the onions and mushrooms. Season with black pepper, salt and soy.

Add the ribboned courgettes and fry gently for a few minutes. Crumble the feta over the mixture, add the milk and gently stir until the feta has melted and the sauce has slightly thickened.

Divide the pasta into bowls and spoon over the sauce. Garnish with chopped basil. Serve with parmesan for an extra cheesy finish if you like. 




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My duck and I - a valentines story.

My duck and I, about to have a magical moment.

I have loved both Haiku, the vibe, the staff and their Peking duck since they opened. When my husband wants to treat me, he knows that he need go no future. And naturally yesterday, being valentines day, this is where we had dinner. 

It is really hard for Adam and I to go to 'fancy' restaurants together, as being a vegetarian, he really does draw the short straw. There is rarely more than two vegetarian dishes and they so often end up being things like mushroom risotto or butternut pasta or equally unimaginative dishes. I think top chefs dislike vegetarians as a whole and show it clearly on their menus. So Adam has to pay double for an average meal and then gets to watch me swoon over an array of gorgeous meat dishes. It just doesn't make for a great dining experience.  

Picture care of www.bukhara.com/haiku

But Haiku is different, being an oriental restaurant, they have a wide selection of vegetarian dishes. I can order what ever I want knowing that Adam is going to enjoy his meal as much as I will enjoy mine. Last night was no exception. We shared a selection of amazing vegetarian starers, the spinach and cream cheese steamed dim sum being the star of the show. It may sound random but it needs to be tasted to be believed. So very very yum. 

I love sitting at the counter seating - it is low enough to feel private but you can
keep an eye on the magic being created in the kitchen,
Picture care of www.bukhara.com/haiku

I then went on to order my all time favorite Peking duck while Adam ordered a sizzling aubergine dish which he could not stop raving about. I however was solely focused on my duck. The skin has a wafer like crispness and lightness and literally disintegrates in your mouth. The duck meat is tender and moist. The dish comes with julienne cucumber and shredded spring onion, a bamboo steamer with a pile of pancakes and a bowl of hoisin sauce. You then assemble your rolls, take a breath and plunge into food ecstasy. Okay, well I do! 

If I were to have any criticism it would be that I wish they would offer a half portion. I can eat quite a lot of food and I would hate to have to sacrifice some starter tapas. But the portion is simply to big for me. I did however take a doggy bag and had a rerun of last nights bliss for lunch today. 

My lunch of left overs - yes pleas!

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Pear and summer berry clafoutis!

Today's blog is long overdue as I bought the ingredients to make this dessert almost three weeks ago but never got around to making it. Then I made it on the spur of the moment last week Monday and it's taken me this long to get it in blog format... But the memory of that light fluffy creamy pastry filled with soft pears and the tang of summer berries is still lingering.

The original inspiration for the dessert was an article in Crush online magazines 15th edition - the recipe is Francios Ferreira's but is a traditional french recipe. I modified the recipe slightly using what I had available. I used tinned pears, blackberries and raspberries as the fruit but I did not stew them. I didn't add the extra butter and brandy which was specified in the recipe. Once I had made the batter, I layered half of it in the dish, topped that with the pears, covered that with the remaining batter and topped that with the fresh berries before popping it in the oven.

It was delicious! Despite being anything but light in calories, the texture and taste is light. The combination of the lovely creamy batter and tartness of the berries was perfect. It was also pretty quick and easy to put together.

Now if only I had gotten my bucks in a row to have this waiting for my husband tonight when he gets back from work, my brownie points would be at an all time high! Alas, chilled bubbles before our much anticipated dinner at Haiku will have to suffice.

At a luncheon 10 days ago when said clafoutis was enjoyed!

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Straight forward fish cakes! But so yummy.

Fish cakes do not inspire much enthusiasm in me, but the request comes up over and over again with my clients. Usually I just skirt the issue and try to divert them with other suggestions, but for the client I trained this weekend, the request was very specific as his kids love them. 


I needed to getting my ducks in a row around this recipe, as the only fish cake recipe of my own is a thai flavored sesame crusted fish cake, which was not going to be appropriate for these kids. Finally on Friday morning I thumbed through some of my recipe books and struck upon one which seemed sufficiently straight forward (Sonia Cabano's easy, simple & delicious - such a great cook book!). 


I tweeked the recipe here and there to suit my clients needs and my style of cooking. The end result was coming off the stove just as my two teen-aged nieces and a friend of theirs arrived for lunch. I ended up only getting one fish cake for myself while the rest were devoured to the mumble of appreciative noises from the girls before I could even get a decent picture taken. Suffice it to say they were a hit - with my nieces and my client and his family. 


Thank you again, Sonia!  

Fish cakes

Makes about 14

400g of potato, peeled, diced and cooked

1 Tbsp of olive oil

1 Tbsp of butter

½ a medium onion, finely chopped

1 large clove of garlic, minced

1 Tbsp of ginger, finely chopped

450g of hake medallions (you can use pretty much any bone and skin free fish)

Salt and pepper to taste

1 Tbsp of lemon juice

½ tsp of lemon zest

1 Tbsp of fresh herbs (like parsley, dill, chives, tarragon) or 1 ½ tsp of dried

2 eggs, well beaten

150g of bread crumbs (I like well flavoured store bought crumbs)

Oil for frying

While your potatoes are cooking, heat the oil and butter in a medium sized pot on medium high heat. Gently fry the onion, garlic and ginger until soft. Add the fish, breaking it up with a wooden spoon as it cooks and combines with the onion mixture. Once the fish has cooked, remove it from the heat and add the salt, pepper, lemon juice, zest and herbs.


Once the potatoes are soft, drain them and mash until smooth. Add the potato to the fish mixture and stir until it forms a soft paste like consistency. Allow this to cool enough for you to handle it without burning your hands.


Form balls about the size of golf balls with the mixture then flatten them into patties about 1.5cm thick. Arrange them on a small tray and refrigerate for at least 30 minutes, but at best a few hours.


When ready to cook, heat some oil in a large frying pan on medium high heat. Dip the fish cakes into the egg, then roll them in the bread crumbs and fry them until golden brown and crispy.


Serve them hot or cold with your favourite dipping sauce and a selection of veggies or a salad.  

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