Baked Fruit Pudding

·         500 ml. (2 cups ) self-rising flour

·         2 ml. (½ tsp.) salt

·         10 ml. (2 tsp.)bicarbonate of  soda

·         125 ml (½ cup) sugar

·         2 eggs, beaten

·         410 g (1 tin) fruit cocktail

Sauce

·         125 ml. (½ Cup ) sugar

·         125 ml. (½ cup ) water

·         125 ml. (½ Cup ) coconut

·         38 ml (3 tbsp.) margarine or butter

·         1 small tin (170g ) evaporated milk

1. Lightly grease an oven – proof dish, 22 x 22 cm, with margarine. Preheat oven to 180⁰C.

2. Mix the flour, salt, bicarbonate of soda and sugar in a mixing bowl.

3. Add fruit cocktail (with juice) to the beaten eggs and mix with a wooden spoon.

4. Mix lightly into flour mixture. Put mixture into the ovenproof dish and bake for 35 minutes.

5. Put sauce ingredients in a saucepan and simmer for about 3 minutes.

6. Pour sauce over the baked pudding and serve. 

All Women Should Read This

Delicious Potato Recipes

Here are five recipes for potatoes which make them a delicious vegetable instead of the rather boring, white, dull objects most people think they are!

Boiled Potatoes

The best way to boil potatoes is in their skins. It is not necessary to peel them, just scrub them and remove all blemishes. Place them in cold water and boil water with salt added. When dry, leave them to dry in an oven dish in a warm oven for about 10 minutes - this will improve the flavour. Serve with butter or a sour cream spread.

Roast Potatoes

The best option is also to roast them in their skins, but also scrub them first and remove all blemishes. Roast them in the oven, either alone in an oven dish, sprinkled with olive oil and salt or roast them round the fat of your Sunday roast.

Baked Potatoes

You will need

• 10 potatoes

• 4 cups full cream milk (fat free milk will suffice)

• Salt and pepper

• Garlic

Scrub the potatoes and slice thinly. Rinse with cold water and dry in a paper towel. Rub an ovenproof dish with garlic and then butter. Fill with potatoes, seasoning each layer. Pour the milk over the potatoes so that they are just covered, and dot with butter. Bake at 325⁰F for about one hour, or until cooked and browned. 

Potato Casserole

You will need

• 10 potatoes

• 5 onions

• Salt and pepper

• Prepared Cheese sauce

• 1 cup grated Cheddar cheese

Scrub the potatoes and cut them into thin slices. Slice the onions. Fill a greased casserole dish with the potatoes and onions in layers, finish with potato. Season. Pour the cheese sauce over the vegetables and sprinkle the grated cheese over. Bake in oven at 200⁰F for one hour or until the dish is cooked.

Pan Fried Potatoes

You will need

• 8 potatoes

• 4 onions

• 4 tomatoes

• 1 cup diced bacon, cooked

• 1 Tbsp. cooking fat

• 1 cup grated Cheddar Cheese

• Salt and pepper

Scrub the potatoes and cut into thin slices. Slice the onions and tomatoes. Heat the fat in a frying pan and put in layers of potato, onion, tomato, bacon, cheese and seasoning. Finish with potato. Cover the pan and cook for 20 minutes. Brown the top under the grill and serve.

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Five delicious ways to use eggs

Traditionally eggs are associated with breakfast; but in modern times eggs can either form the main ingredient of many dishes or it can be an important side-ingredient of just as many dishes. The reason is that eggs are very versatile because it can be used in a great variety of ways. They are excellent in dishes where a light fluffy or foamy texture is required due to their foaming and thickening properties. 

There are two interesting cooking facts about eggs that every chef or wannabe-chef should know: very hot heat should be avoided in cooking eggs and eggs go on cooking even after the heat is turned off. A further attribute of eggs is that although heat solidifies an egg, the white hardens at a much lower temperature than the yolk, which means that with accurate cooking temperature and timing a perfectly cooked egg with the white set but the yolk beautifully running can be obtained.

Generally, eggs are full of nutritive values – it contains high-quality protein, which includes all eight amino acids, sodium, chloride, sulphur, iron, pantothenic and vitamins A and B12. Additionally the yolk contains biotin and vitamin D. The only negative attribute is that the yolks are high in cholesterol. Fortunately, with trial and error, this problem could be solved: For example, when making scramble eggs, combine one whole egg with the white of a second egg. The fat, kilo-joules, and cholesterol will be only the half of two whole eggs. With many recipes, the same strategy can be followed with success: substitute two egg whites for one whole egg.

But, enough serenading the attributes of eggs. The proof of the pudding is in eating it. Therefore, here are 5 delicious ways to use eggs:

1. Carrot, celery, and egg salad

Ingredients

• 300 g carrots

• 300 g celery

• 2 hard-boiled eggs

• ¼ cup mayonnaise

• 3 Tbsp. lemon juice

• ½ tsp. salt

• Black pepper to taste

Preparation

Grate the carrots coarsely and place in a bowl. Grate celery and add to carrots.

Dice eggs into small pieces and add to carrots and celery. Blend lemon juice into mayonnaise and add to salad. Season with salt and pepper and mix ingredients together.

Serve this on lettuce.

2. Egg mousse

Ingredients

• 1 Tbsp. butter

• 1 Tbsp. plain flour

• 2 cups milk

• 6 large eggs, hard-boiled

• 1 Tbsp. chopped parsley

• Salt and pepper

1. 1½ tsp. powdered gelatine

• 2 Tbsp. water

• A small bunch of watercress

• Salad oil

Preparation

Melt the butter in a saucepan over a gentle heat, remove the pan and stir in the flour then, when it is well blended, gradually stir in the milk to make a smooth sauce. Return the pan to the heat and, stirring all the time, bring the sauce to the boil and boil it for a few minutes to cook the flour. Check the sauce for seasoning and set it on one side. Chop the eggs roughly and mix them into the sauce with the chopped parsley. Add seasoning if necessary. 

Dissolve the powdered gelatine in the water in a small pan over a gentle heat, and then stir it into the egg sauce. 

Grease a ring mold with a little salad oil, then pour in the mousse and smooth over the surface. Leave to set then turn it out and garnish with watercress.

3. Eggs in bread rolls

Ingredients

• 4 crisp bread rolls

• ¾ tablespoon chopped fresh chives, savory and chervil

• ½ cup cheese spread

• Salt and pepper to taste

• 4 eggs

• Butter

Preparation

Cut a slice off the bottom from each roll and scoop out the entire soft crumb inside.

Work the herbs into the cheese spread and season with salt and pepper. Line the inside of each roll with the cheese. Break an egg into each, top with flakes of butter and bake in a moderate oven (190⁰C) for 14-16 minutes, until the eggs are set to liking.

4. Egg pie

Ingredients

• Basic pie dough

• 4 hard-cooked eggs

• 2 tablespoons butter

• ¼ cup all-purpose flour

• 1½ teaspoon curry powder

• ¾ cup milk

• 1 tablespoon finely chopped pickle

• Salt to taste

Preparation

Roll out half the dough on a floured board and line a 15 cm flan ring with it.

Cut he eggs in halves lengthways and lay them flat on the pastry, radiating from the centre. Melt the butter; blend in the flour and curry powder. Add the milk and stir with a whisk until it boils. Boil for a minute or two, remove from the heat, and stir in the pickle and season with salt. Pour over the eggs and leave until cold before covering. 

Roll out the rest of the dough. Moisten the edge of the crust with cold water and cover the flan with the second piece, pressing the two edges together to stick firmly. Trim the edge and decorate the rim by marking with a knife handle. Prick the top with a fork, brush with milk and bake in a hot oven (200⁰C) for 20-30 minutes, until nicely browned. 

5. Savoury eggs

Ingredients

• 6 hard- boiled eggs

• 1 cooked kipper fillet, skinned

• ½ cup mayonnaise 

• Salt and pepper to taste

• Paprika for dusting

Preparation

Cut one-third off each egg at the pointed end and scoop out the yolks. 

Put the yolks in a basin and beat them with a fork, then beat in the flaked kipper fillet and moisten the mixture with a very little of the mayonnaise. Season with salt and pepper. 

Cut a shaving off the rounded end of each egg to enable them to stand firmly, then stuff them with filling to just above the rim. 

Replace the tops.

Arrange the eggs on a plate with a small spoonful of mayonnaise to anchor them and dust with paprika.

6. Quick ham and egg snack

Lay slices of cooked ham on a greased ovenproof plate. Break an egg into a cup and slip it beside the ham. Bake the egg in a moderate oven, (180⁰ C) for seven or eight minutes, just to set the egg, and by this time the ham will be hot. 

7. Cheese, leek and egg pie

Ingredients

• 1 cup flour

• ½ cup margarine

• ½ cup grated Cheddar cheese

• 1 small egg, beaten and a small amount of additional grated Cheddar cheese

• 6 eggs

• 1 cup cooked ham, cut into pieces

• 1 Tbsp. butter

• 1 tsp. dry mustard powder

• 1 Tbsp. additional flour

• ¼  cup milk

• 4 leeks

• Salt and pepper to taste

Preparation

Sift the flour with a pinch of salt. Grate the margarine coarsely and add the grated cheese. Stir these ingredients evenly through the flour with a knife. Add enough cold water to make the dough just a little softer than crust pastry. Cover in creased paper and set aside.

Slit the leeks lengthwise and wash. Cut it into small pieces and boil in boiling water for 4-5 minutes and drain the liquid.

Melt the butter and remove from heat. Stir in 1 Tbsp. additional flour and dry mustard.

Add the milk and stir the sauce over a gentle heat until it reach boiling point and is thick. Season with salt and pepper. Add the leeks and meat to the sauce and place in an oven-proof dish. Soft boil the 6 eggs and shell it. Make hollows for each egg and place the eggs in it. Leave until cold.

Roll out the pastry and cover the top of the pie. Brush the dough with the beaten egg and sprinkle the grated additional cheese. 

Bake the pie in a hot oven (220⁰ C) for 15 minutes. Reduce heat to 180⁰ C for a further 15 minutes.

8. Eggs with anchovies on bread

Ingredients

• 4 eggs

• 6 medium sized canned anchovy fillets

• 50 ml milk

• 20 ml butter

Preparation

Drain the anchovy fillets and soak them in the milk for about 5 minutes; remove, drain and chop it into pieces.

Melt the butter in a saucepan and pour into an oven-proof dish.

Place the chopped pieces in the dish and spread it evenly out.

Break the eggs over the anchovies; making sure the eggs are evenly distributed in the dish.

Cover the dish and bake in a pre-heated oven for 5 – 6 minutes.

Serve with French bread.

9. Bacon, mincemeat, eggs, and mushrooms bake

Ingredients

• 6 rashers bacon

• 6 eggs

• 6 big mushrooms, sliced

• 1 cup cooked mincemeat

• 1 Tbsp. butter

• Salt and pepper to taste

Preparation

Melt the butter in a pan. Add the bacon and fry gently.

Add the sliced mushrooms and mincemeat and fry for a further 3 minutes.

Season with salt and pepper.

Break the eggs individually into a cup and slide each egg carefully into the pan.

Cover and cook over low heat until eggs are to liking.

10. Eggs served in baked potatoes

Ingredients

• 4 freshly baked potatoes

• 4 eggs

• Salt and pepper to taste

• 2 Tbsp. butter

• 4 Tbsp. grated Cheddar cheese

Preparation

Cut a small slice off the top of each potato and make a hole for the egg.

Add a ¼ Tbsp. of butter to each hole, season with salt and pepper and egg into each potato’s hole.

Top each egg with 1 Tbsp. grated cheese.

Place the potatoes on a greased baking plate and bake in a moderate oven until cooked to liking.

Eggs are there for the enjoyment. By using one’s imagination and culinary skills, egg dishes or dishes with eggs as secondary ingredient can be out of this world!

 Enjoy and remember to compliment the chef!

Top 10 low fat winter recipes

The following ten recipes are based on a cut down on sugar, salt and fat – particular saturated fat. It will also be noted that the recipes are formulated in such a manner as to encourage people to eat more complex carbohydrates and less refined or processed foods, which also means less fat. 

1. Parsley Soup

Ingredients: 1 cup coarsely chopped parsley; 1½ cups chicken broth; 1 tbsp. margarine;  1 tbsp. whole-wheat flour; 1 cup low-fat milk; ½ tsp.; salt and white pepper to taste.

Preparation: Bring parsley and chicken broth to boil in saucepan. Lower heat and simmer covered for 7 minutes. Blend mixture in food processor and add remaining ingredients and blend again. Return to saucepan and simmer for 5 minutes. Makes 2-4 servings.

2. Five Minute Soup

Ingredients: 4 cups chicken broth; ½ cucumber peeled and thinly sliced; 4 fresh mushrooms sliced; 2 cups shredded cabbage; 1 tomato cut into cubes; ½ cup left-over lean meat or poultry and freshly ground black pepper to taste.

Preparation: Heat the chicken broth. Add vegetables and meat. Bring to boil and simmer for 5 minutes. Season with the freshly ground black pepper. Makes 6 servings.

3. Roast Chicken

Preheat oven to 392⁰F. Sprinkle a 1.5 kg chicken inside with salt and pepper and rub with a peeled garlic clove. Dust the outside with salt and pepper and rub a garlic clove thoroughly into the skin. 

Squeeze the juice of 1 lemon and rub the outside of the chicken. Truss and roast on a rack for I hour. Allow chicken to rest for 5-10 minutes before carving. Makes 6 servings.

4. Meat Patties

Mix 500 g lean, minced beef with 1 tbsp. grated onion, 3 tbsp. toasted wheat germ and salt and pepper to taste. Form into 2.5 cm-thick patties and grill for 4 minutes each side. Makes 4 servings.

5. Steamed Potatoes in Broth

Ingredients: 500 g unpeeled potatoes scrubbed and sliced; 2 tbsp. lemon juice; ¼ cup chicken broth; ¼ cup finely chopped parsley; ½ tsp. salt and freshly ground black pepper to taste.

Preparation: Steam the potatoes covered over 2.5 cm simmering water for 15 minutes or until tender. Heat together the lemon juice, broth, parsley, salt and pepper. Put steamed potatoes into a bowl, toss with broth mixture and serve. Makes 4 servings. 

6. Green Cabbage and Garlic Dish

Remove core and heavy stems from a small green cabbage and shred it. Place in a heavy saucepan with 2 peeled garlic cloves, crushed; ¼ cup cider vinegar and 1 cup water. Cover and cook over low heat for 20 minutes (it should be still crispy). Makes 4 servings.

7. Roasted Onions

Heat 1 tbsp. olive oil in a saucepan. When smoking hot add 500 g onions, peeled and cut into 2 cm slices. Do not stir, but let the onions sizzle and roast undisturbed for 30 seconds. Now stir and keep roasting, tossing and turning for 2 minutes, just until onions are translucent. Fold in 2 tbsp. chopped parsley. The onions should be crisp and sweet, not limp. Makes 4 servings.

8. Green Rice Dish

Place 2 cups long-grain brown rice with 4 cups water and ½ tsp. salt in a saucepan. Bring to boil, cover, and simmer for 45 minutes until firm but not hard on the inside. Preheat oven to 320⁰F. Transfer rice to a casserole dish and bake, covered for 30 minutes. Stir in ½ cup packed finely chopped fresh parsley. Makes 6 servings.

9. Warm Rice salad

Cover 1 cup brown rice with hot chicken broth and simmer until the liquid is nearly absorbed (rice must be firm but not hard inside). Add 1 cup of frozen peas and 1 tin of shredded tuna. Warm through and season with fresh coriander and parsley. Makes 4 servings.

10. Peas and Lettuce Dish

Place 1½ cups freshly shelled peas, 1 small head of lettuce, cut in quarters, ¼ cup light dry white wine, ¼ cup water and ¼ tsp. salt and pepper to taste in a saucepan. Bring to simmer and cook gently for 10 minutes. Makes 4 servings.

Recipe for Beer Roasted Pork

Pork is one of the leanest of all meats. Sometimes people wrongly assume that all pork is high in fat and thus incompatible with healthy eating. However, it is a fact that lean pork is lower in fat than beef or lamb and is not much fattier than skinless chicken – a 100 g serving of lean roast leg of pork contains 7 per cent fat. Pork is an excellent source of B vitamins, especially vitamin B 12. It is also a good source of zinc and it contains iron.

Pork is a very versatile meat and the leg, whole or deboned, is suitable for either oven- or pot-roasted. Leg of pork generally has a bland taste, which can be enhanced by various ingredients added during cooking, of which beer is one of it. Pork which is roasted in beer, and served with applesauce makes a mouth-watering dinner dish.

Here is a tasty recipe:

Ingredients

• 2 kg pork leg (ask the butcher to score the pork)
• 25 ml (1 Tbsp.) olive oil
• 38 ml (2 Tbsp.) sunflower oil
• 1 onion stuck with 2 whole cloves
• 1 bay leaf
• 5 ml freshly ground black pepper
• 2 ml salt
• 7 ml thyme
• 250 ml (1 cup) flat beer
• 6 carrots cut into 5 cm lengths
• 12 small white onions, peeled
• 2 small turnips, quartered

Preparation

Rub the pork leg with olive oil. Heat the sunflower oil in a heavy-based saucepan (with lid and oven-proof) large enough to hold the roast. When hot, sear all sides of the roast. 

When well- colored, add the onion, bay leaf, pepper, salt, thyme and the beer. Bring to the boil and simmer covered on top of the stove or in a 150⁰C oven for 2 hours. 

Test the meat, and if it is becoming tender, add the remaining vegetables. Cook for about 1 hour more, until the vegetables are tender. Remove meat to a carving board and keep it warm.

Skim off the fat from the sauce and taste for seasoning. Carve meat into thin slices and serve.

Here is a bonus – serve the pork with an apple sauce:

Ingredients

• 2 large cooking apples
• A knob of butter
• Castor sugar to sweeten

Preparation

1. Wash the apples and cut them into small pieces without removing the skin or core.
2. Cook it in just enough water to prevent it from sticking to the pan.
3. Sieve the apple and sweeten it with the castor sugar.
4. Stir in the butter and serve the applesauce in a small sauce-boat.

Enjoy with rice, baked potatoes, and a tossed salad. Do not forget the wine!

Love, 

Engela

What are healthy fats?

Fat is an essential part of a person’s diet, necessary to the health of people and a principal source of energy for the body. 

Dietary fats supply the fatty acids necessary for many of the body’s chemical activities, including growth in children, and provide the membrane linings of cells. Fats carry the fat-soluble vitamins A, D, E and K. Fats lend flavour, texture and aroma to food, and they satisfy hunger.

Fat is not bad for the body. Moderate amounts of body fat, 18-24 per cent for women and 15-18 per cent for men is consistent with good health. Stored fats regulate body temperature, provide a protective cushion for organs and assist with hormone production and regulation.

The fat people consume come from many sources, both visible and invisible. Visible fats are ingredients such as sunflower oil or olive oil. Invisible fats are an integral part of foods, including the fat found in meat, nuts, fish or cheese. 

All fats consist of two types of fatty acids, which are distinguished by their chemical structure and the relative amount of hydrogen they contain. Saturated fats are loaded with all the hydrogen they can take whereas unsaturated fats contain less than the maximum amount of hydrogen. Unsaturated fats can further be divided into two categories, namely monounsaturated fats and polyunsaturated fats.

 Fats naturally found in in foods are made of mixtures of saturated and unsaturated fatty acids. Fats containing mainly saturated fatty acids are found in animal foods such as beef or lamb, butter and other dairy products. These are not healthy fats.

Healthy fats are fats containing polyunsaturated fatty acids and include sunflower, cottonseed and maize oils. Exceptions here are poultry and fish oils, which come from animal sources but are high in unsaturated fat whilst coconut oil, a vegetable oil, high in saturated fatty acids is despite being a liquid. Nuts, olives and avocados are the major sources of monounsaturated fatty acids, and are also healthy.

The dietary role of fats is not simple. Although a moderate amount of fat is needed for everyone’s diet, many people go overboard. Eating too much fat, and unhealthy fat for this matter, is normally linked to two big health problems; obesity and cardiovascular disease. 

Essential fatty acids as needed by the body are polyunsaturated fatty acids, mainly linoleic acids but it is these fats that are mostly neglected.

Studies have indicated that diets high in polyunsaturated fat lower the blood cholesterol level compared to diets containing large amounts of saturated fats.

The body’s fat intake can be regulated by cutting down on visible fats, shunning fried foods and choosing lean forms of meat and fat-free or low-fat dairy products.

Love and health,

Engela