Category Archives: Carbohydrates
I’ts Saturday afternoon, Autumn is in the air yet we still had a lovely 21 degrees in Sunny South Africa today. We stay in much colder region as our fellow South Africans but it still feels very much like summer in mid day’s.
It’s only the cold breeze early mornings and late afternoon that reminds us that winter is around the corner.
Off course It’s rugby time and rugby time means Braai (BBQ) time. I was not in the mood for making any special salads so we decided plain old traditional “pap and sous” will do the trick.
Stywe pap Recipe (Stiff porridge Recipe)
Many traditional South African dishes include pap, such as smooth maize meal porridge, pap with a very thick consistency and a more dry crumbly pap.
Making pap is very similar to making polenta, sooner than later you don’t measure the water or the maize meal it comes as second nature, the same goes for the consistency. “Slap pap” (a smooth pap) is traditionally eaten as a breakfast porridge with melted butter with or without milk where as “Stywe pap” (stiff porridge) is mostly eaten with meats, stews and curries.
This dishes are mostly enjoyed by the black population and the Afrikaners, rather than those of English or Asian descent.
This is how to make a stiff porridge to go with your braai (BBQ). By adding less maize meal to the water your porridge will be smoother and by adding more maize meal you will be making “krummel pap” which resembles a crumbly consistency, this version is also very nice.
If you have time on hand this Easter Weekend than do yourself a favour and try this recipe.
You won’t believe how good it taste considering the fact that this a low GI recipe. I love this recipe because it makes only 6 pancakes, although I normally get 10 out of the batter since I like my pancakes a bit thinner. Feel free to double the batter, personally I just don’t like the temptation of having to face a mountain of pancakes when I was only supposed to eat 2!
They taste just as great with a savory filling for a light meal and it’s perfect for the kids lunch boxes.
For 6 Pancakes
5 ml Macadamia or canola oil
1.25 ml white vinegar
190 ml Cake flour
1.25 ml salt
60 ml Oat bran
250 ml low-fat milk
5 ml baking powder
Mix the egg, oil and vinegar together.
Sift the Cake flour, baking powder and salt together, add the oatbran and mix through.
Mix together the dry ingredients with the egg mixture and the milk in 3 parts. Mix thoroughly after each addition.
The batter should be resting for 5 – 10 minutes to ensure that the oatbran rehydrated, add a little more milk if the batter is too thick.
Fry your pancakes in a hot pan with a little oil and sprinkle with Cinnamon sugar.
Like every other Saturday my husband have the urge to “braai”. This ritual starts in Spring and continues well into the winter. Yip that’s my hubby! , facing the icy cold winters of the Highveld armed with his beanie, winter jacket and a scarf and his bottle of mixed spices turning ordinary lamb chops into succulent little dreams.
Unfortunately the side dishes is not his forte’, instead he likes to order me around. His favorite would be “pap tert” (a maize meal tart).
I decided it is about time that we jazz up the old maize tart a bit, you know, making it a bit more sophisticated, so instead of using ordinary maize meal in boring layers I used Polenta instead.
To all the vegetarians out there, feel free to remove the bacon from this recipe, I would’ve but my husband is a carnivore and he tends to get a bit grumpy if there is no extra meat in a savory tart!
Polenta ( about 1 cup cooked in 4 cups of water, should be a spreadable consistancy)
2 tbs garlic butter
salt to taste
125 g white button mushrooms (1/2 punnet)
125 g Portobello mushrooms (+- 4 large)
1 Onion – sliced
Olive oil for frying
a pinch of dry thyme
100 g bacon bits
2 tbs tomato puree
1/2 tsp of sugar
100 ml milk
2 heaped tbs of flour
2 ml salt
1/2 cup mozzarella cheese
1/2 cup Gouda Cheese
Preheat oven to 180 degrees. Rub your pie dish with butter. Cook polenta, stir in the garlic butter and set aside keeping the lid on your pot to keep the polenta warm.
Fry the onions and mushrooms with the thyme in olive oil. Add the bacon bits and fry for another minute. Add the tomato puree and the sugar, fry for another minute.
In a measuring cup add the flour and salt to the milk and mix, add the egg mixing it again.
Use a the back of a metal tablespoon or a spatula to spread an even layer of polenta to the bottom of your pie dish covering the sides as well.
Add the mushroom filling on top of the polenta and pour the milk mixture over it.
Top with the cheese and bake for +- 15 -20 minutes.
I love cooking but sometimes I’m just too tired and too lazy to cook.
On days like these I make my cous-cous beef strip salad. Not only is it packed with goodness it is also quick and easy to make, and by quick I mean 30 minutes.
So what is your “too tired to cook recipe”?
10 ml olive oil
400 g steak cut into thin strips
1 tsp Robertson’s steak and chop spices
1 punnet of mushrooms sliced
I red bell pepper cubed
1 onion sliced
1 green chilli chopped
1 tsp Roberson’s veggie spices (optional)
1 garlic glove chopped
1 cup Cous-Cous (cooked to instructions)
60 g of cheese (Cheddar or Gouda) cubed
50 g black olives (pitted and sliced)
1 tomato cubed
1 /2 cucumber cubed
2 gherkins sliced
1 tbs salad dressing of your choice.
Ground black pepper to taste
Cook the Cous-cous as per instruction on the box and allow to cool.
Chop the tomatoes, cucumbers and gherkins and mix together. (put everything in a sieve that is over a bowl to allow the extra water and juices to drain while you are busy with the rest of the salad. This will prevent the salad from being soggy once mixed).
Heat your oil in a pan. Fry the onions until soft, add the mushrooms frying for another few minutes. Add the beef strips, garlic, chilli, red pepper and spices and fry until the beef are cooked through. Remove from the heat and set aside to cool down a bit.
Transfer the tomato mixture to a large salad bowl and add the salad dressing, the Cheese and Olives. Add the beef mixture and the Cous-Cous and mix with a fork.
Season with ground black pepper.
The salad can be made a day in advance and taste really good if left overnight giving the cous-cous the opportunity to just suck up all the lovely juices from the meat and mushrooms. However if you want to make it before hand don’t add the tomatoes, cucumber and gherkins, rather mix this in just before serving.
Who can remember the peanut butter scene in Meet Joe black?
In our house I don’t buy any cookies, chocolates or chips, because I will develop a craving just because I know it’s in the cupboard.
Taking away all temptation certainly helps the hips, but sometimes I develop a genuine craving and that’s when I grab a teaspoon and the peanut butter jar. And then I eat it Joe Black style, slowly, savoring every lick of that spoon.
I have this lovely healthy low GI recipe for Banana bread that I most often use to make muffins. The peanut butter inside is a lovely surprise but you could bake it without the peanut butter if you choose to.
30 ml Canola oil
190 ml brown sugar
1 tsp vanilla extract / essance
60 ml low fat milk
1 apple grated (with or without skin)
3 medium bananas
295 ml Cake flour
2,5 ml salt
125 ml oat bran
125 ml Wholewheat pronutro (Original or apple bake)
1. Pre heat oven to 180 degrees.
2. Mix the oil and sugar together in a mixing bowl
3. Add the eggs, vanilla and the milk with the sugar mixture and mix well.
4. Add the grated apple and mashed bananas with the oil and sugar mixture.
5. Sift the flour the baking powder and the salt together. Add the oatbran and the pronutro with the flour mixture and mix.
6. Add the dry ingredients with the oil and sugar mixture and mix thorougly but not too much.
7. Spoon one tablespoon of the mixture into the paper cups.
8. Spoon half a teaspoon of peanut butter into every paper cup and refil the rest of the papercup with the remaining mixture.
9. Bake 15 – 20 minutes or until tests skewer comes out clean.
Bake a lovely banana bread with this recipe instead.
Each muffin or slice equals 1 x carbohydrate, 1/2 fruit, 1/2 fat.
There is something about a the New Year that makes you feel refreshed and hopeful for the future, even if you haven’t been on holiday during December. Some people have New Years resolution, while other swear to never make them again, however said the New Year brings new expectations, new dreams and new hopes.
Off course my New Years resolution remains the same as every other year, to be fitter than the previous year, to eat more healthier and to have balance in my life.
A food tradition from South America is to eat Corn Bread to attract new-found wealth in the new year. This tradition stems from the golden color of corn bread resembling real gold! So make sure you have enough corn, also try this healthy microwave corn bread from a previous post
1 x 410g tin Sweetcorn
10 ml Baking powder
80 ml oatbran
1 Egg (beaten)
5ml Canola oil for frying / non -stick spray
Place Sweetcorn in a mixing bowl.
Sift the baking powder and flour over the sweetcorn, add the oatbran and egg and mix.
Heat the oil in the pan or spray with a non-stick spray.
Add spoonfulls of the batter in the pan and fry on both sides.
Enjoy hot or cold.
Note that you only use a little oil which makes this fritters really low in fat.
This fritters is moist enough to enjoy without butter, enjoy with a stingy spreading of jam or havet it as an alternative starch portion for lunch or supper.
One fritter equals 1/2 a starch portion