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Yummy Recipes…

The Festive Favourite that avoids a diet disaster come the new year!

But instead of priming a diet disaster come the new year, you really can deck the halls, line your stomach and, above all, bulletproof your wellbeing over the festive season by adding loads of fresh mushrooms to your table – while not skimping on flavour or festive feels in any way! The key is embracing blendability – and a bit of balance and self-control at the dessert table too. But mushrooms have you sorted on the starters, mains, sides and snacks! Mushrooms are very low in calories, cholesterol and salt, while being titans of taste. And all you have to do is halve the meat in any recipe you are cooking and substitute with finely chopped mushrooms for all the flavour and meaty-mouthfeel, and a whole lot more good health. Added fungi feasting points: • Fresh mushrooms are amazingly budget-friendly when compared to meat. • Mushrooms are readily available in every supermarket. • Mushrooms can easily be used to stretch a meal like potjie to feed a bigger crowd – just chuck a punnet or two into the pot! • Mushrooms are extremely versatile, and easily adaptable to most cooking methods and cuisines. • Mushrooms are a marvellous meat substitute. Grill a few over charcoal with your usual braai marinade and you’ll be blown away! • Mushrooms have a unique nutrient profile, providing nutrients found in animal derived foods like meat, fish and chicken, and plant derived foods such as grains and vegetables. • Mushrooms are a mainstay of the Mediterranean diet, which is considered the healthiest lifestyle and eating plan in the world. • Along with moderate exercise, studies show that eating mushrooms can improve your mood. • Mushrooms are incredibly delicious! In Central and Eastern Europe, mushrooms are a big part of Christmas Eve celebrations, with mushroom soup always served in Germany and fungi-filled pierogi or uszka on every Polish table. But what about at home here in South Africa? Well mushrooms make themselves welcome in every situation. If you’re braaiing, give Mixed Mushroom Braai https://rebrand.ly/n8fioz8 a try, with sides of Spicy Chicken Livers, Baby Buttons & Creamy Samp https://rebrand.ly/fep2yf3 or Cheesy Mushroom & Spinach Loaded Polenta https://rebrand.ly/ybu60ih, and make a giant bowl of Mushroom Chakalaka https://rebrand.ly/boehhep for your meats. And don’t forget the other big flavours of South Africa. Maybe some Mushroom, Pea & Potato Samoosas with Mint & Yoghurt Dipping Sauce https://rebrand.ly/qyw59dx for that end-of-year party and a Mushroom & Mince Bobotie https://rebrand.ly/haxu7zv for the Christmas table. Then there are refreshing cold lunch salads like Grilled Mushroom, Chicken & Papaya Salad https://rebrand.ly/5u3p77y, late night messy-hand treats like Portabello Shawarma https://rebrand.ly/1kzp479 and those little-bit-fancy kuir-snacks from Mushroom Hummus with Sesame Mushroom Topping https://rebrand.ly/w69b6tu to Mushroom Summer Rolls https://rebrand.ly/u4ge6hp. Come Christmas Eve, Mushroom & Kingklip Ceviche https://rebrand.ly/2pqn6yq should hit the spot after a day of baking and getting ahead on dishes like Festive Mushroom Wellington & Cranberry Sauce https://rebrand.ly/vajgf83, which promises all the right kind of Big Day drama. So for your health, for your waistline and for your overall mood, this festive season, whenever your tummy rumbles, go to https://rebrand.ly/b3k3tok to fill your mouth with a mushroom! Mushroom & Walnut Tart Serves 8-10 Ingredients: Crust: Filling: To serve: Method: For the crust: For the filling: Image and Recipe Credit : The South African Mushroom Farmers’ Association

December 10, 2024

Chase the happiness highway this festive season

We all need to eat, to sustain life and for the pure enjoyment of it. A delicious meal can reset your thinking as well as give you energy. And mushrooms have a lot to offer when it comes to good food, good mood, good life. Mom was right when she told you to eat your greens because they’re good for you. And while mushrooms are technically fungi, rather than vegetables, they hold the same eating and nutrition pluses as plants. A study by the University of Kent and the University of Reading found that uplifting your health by eating good-for-you mushrooms, fresh vegetables and fruit, and taking part in regular exercise, can indeed make you a happier and healthier person. Now we all know what foods we should eat for optimal health and mood, but we simply don’t do it. Mushrooms offer an amazing quick-fix to this conundrum, because they’re not only easily accessible and budget-friendly, they are also delicious and amazingly versatile, adapting to all sorts of dishes and cooking styles! But most importantly, mushrooms are simple to ADD to your meals, rather than a hard-to-stomach subtraction. Feel like pizza? Choose sliced mushrooms as one of your toppings. A braai with friends? Marinate and chargrill big brown mushrooms in place of some of the meat you’d ordinarily serve. Making a stir-fry, pasta dish or stew? Throw in some fresh mushrooms. It’s no extra effort but always a positive mental and lifestyle choice. Often when we want to feel better, we reach for the sweets and cakes, but nutrient dense foods like mushrooms will actually do more for your long-term mindset. Some of the reasons mushrooms are a mental health marvel, include: Vitamin D Fresh mushrooms were lauded in a recent CNET article titled, 8 Foods That’ll Make You Happy, According to Science. The reason? Vitamin D. “Mushrooms are packed with vitamin D, which has been linked to antidepressant qualities and may boost your mood,” states the article. “If you’re vegan or vegetarian, you’re in luck, since mushrooms are the only non-animal-derived food source with a substantial amount of vitamin D that’s bioavailable (the body can easily absorb it). To get the most vitamin D benefit from mushrooms, expose them to sunlight for a few hours before cooking.” Vitamin B6 A study published in 2022 in The National Library of Medicine “concluded that vitamin B6 actively helps in relieving symptoms that accompany depression and anxiety, making it an important supplement to be added to our daily lives.” And you guessed it, fresh mushrooms are a good source of B6. Selenium Mushrooms deliver a significant amount of the antioxidant selenium, which has long been associated with brain health, with studies mentioning benefits that range from lowering inflammation in brain cells to dementia support. According to WebMD, “research shows selenium’s antioxidant properties fight cell damage that may worsen brain and nervous system diseases like Parkinson’s, Alzheimer’s, and multiple sclerosis.” Ergothioneine A 2021 study at Penn State College of Medicine that looked at mushroom consumption and individuals’ mental health, and considered the information from more than 24 000 US adults between 2005 and 2016, collected from that country’s National Health and Nutrition Examination Survey, reported a connection between individuals eating moderate-to-high levels of mushrooms and depression. “Higher mushroom intake gave participants lower odds of experiencing depression or depression symptoms, compared to those who ate a low amount of or no mushrooms,” noted the authors. The lead researcher, Djibril Ba, then went on to says that “mushrooms are the highest dietary source of ergothioneine, an amino acid that works as an anti-inflammatory agent. Inflammation has been linked to depression, anxiety and other mood disorders, so this inflammation-fighting nutrient may help combat these common mental health woes.” Clearly fungi brings the chill, feeds the mind and boosts your happy days! And while happiness is not one of those things we can really strive for directly, it’s certainly a byproduct of good living, including eating well – and that means great flavour, fullness and overall satisfaction too. Chase the happiness highway with tasty mushroom meals from https://bit.ly/31Tza3V. Then add some exercise and time with good friends to the mix, serving up happy-to-share classics like Mushroom Loaded Nachos with Homemade Queso https://rebrand.ly/x6hbo4g to get those good vibes going. ______________________________________________________________ Mushroom Loaded Nachos with Homemade Queso (cheese sauce) Serves 8 INGREDIENTS For the cheesy sauce / queso: 2 Tbsp butter1 small onion, finely diced3 garlic cloves, grated 2 tsp ground cumin½ tsp cayenne pepper2 cups full cream milk1 Tbsp cornstarch300g cheddar cheese, finely grated Salt, to taste For the nachos: 500g corn tortilla chips2 chicken breasts, cooked and shredded1 onion, finely diced2 garlic cloves, grated 1 Tbsp Mexican spice mix / Taco seasoning 500g mixed mushrooms, sliced (baby button, portabellini & white button) 1 x 400g tin crushed italian tomatoes 1 x 400g tin black beans, drained & rinsed Olive oilSalt and pepper, to taste Optional nacho sides for serving:Guacamole, sour cream, tomato & onion salsa, fresh coriander, grilled corn METHOD For the cheesy sauce / queso: Heat butter in a medium saucepan over medium heat. Add onion and garlic. Cook, stirring occasionally, until onions are tender but do not brown. Add cumin and cayenne pepper and cook until fragrant. Stir in all but ¼ cup of the milk and bring to a bare simmer. With the remaining ¼ cup of milk whisk in the cornstarch until smooth. Add cornstarch slurry to the pot and whisk it through. Whilst simmering, continue to whisk and cook the cornstarch into the mixture for 2 minutes until thickened and mixture coats the back of a spoon. Turn off the heat and switch to a spatula. Adding a handful at a time, sprinkle in the cheddar and stir until it is fully dissolved. Do not add too much at a time. If you need to increase the heat, switch the burner on to the lowest setting to help the melting along. Continue adding the cheese until it has all melted. Cover the queso with a lid while preparing the rest of the

December 10, 2024

Here’s that show-stopping dish you want for your festive table!

It’s almost that time of year again! We’re planning our end-of-year holidays and, equally important, the holiday menu! You’ll be pleased to know that mushrooms are especially great for this time of year. They’re robust and substantial enough to keep you going, delicious enough to have more and light enough not to ruin the next feast scheduled. PLUS our Twice Baked Mushroom Souffle is a winner – not only because it is a showstopper but because it is really easy to make….. Do we need to say more? The recipe is below the image and if you need more mushroom inspiration for the holidays, our website has it all. Check out www.mushroominfo.co.za Enjoy the cooking and the togetherness this Festive Season! Twice Baked Mushroom Soufflé Image and Recipe Credit the South African Mushroom Farmers’ Association Serves 6 Ingredients: Method: Bake for 15 – 20 minutes until puffed up once again and the cream has thickened and caramelised. Serve straight away with a lightly dressed green salad on the side.

December 5, 2024

School and work lunchbox ideas from Krazy Kiwi Kookbox!

School and work lunchbox ideas from Krazy Kiwi Kookbox! 1. Quinoa and Veggie Power Bowls Ingredients: Instructions: 2. Chicken and Avocado Wraps Ingredients: Instructions: 3. Greek Yogurt Parfait Ingredients: Instructions: 4. Veggie and Hummus Pita Pockets Ingredients: Instructions: 5. Brown Rice Sushi Bowls Ingredients: Instructions: 6. Chickpea Salad Ingredients: Instructions:

November 12, 2024

Let’s Make a Mocktail with A1 Fruit Water

A1 Fruit Water is a fresh sparkling water, infused with a splash of real African fruit. Healthy, tasty and refreshing, A1 Fruit Water comes in three flavours, Mandarin, Lemon & Grapefruit. Our water is extracted straight from real South African fruit, in South Africa – simple, fresh and flavoursome. A1 Fruit Water is sugar-free, zero calories with no sweeteners or preservatives. Our water is a by-product from making South African juice – keeping our impact low, our supply chain rooted in South Africa and enabling a fair deal for all from farm to can. A1 Fruit Water works with farming partners who are located in the sub-tropical mango and citrus-producing region of Hoedspruit in the north of the country. Every A1 Fruit Water you buy supports the South African economy; for farmers and factories, drivers and distributors, value that starts in South Africa, and stays in South Africa, every purchase makes a real difference. A1 Fruit Water is currently packed in a 300ml slim line can, which is wrapped in a sleeve. Both the sleeve and the can are recyclable. You can find A1 Fruit Water at selected Pick n Pay’s, SPAR’s, on Takealot.com as well as independent retailers. A1 Fruit Water – Think South African | Drink South African. Every delicious drink supports the South African economy. Mocktail Recipe for an Elderflower Collins (Makes 1) 25ml Elderflower Syrup 25ml Lemon Juice 150ml A1 Sparkling Lemon Float of Bitter Truth Aromatic Bitters Garnished with a dehydrated Lemon wheel and edible flower. Instructions: In a shaker combine elderflower syrup, lemon juice, bitters and crushed ice Shake well Pour into a glass over more crushed ice and top with A1 Fruit Water in Lemon flavor Garnish with dehydrated Lemon wheel and flowers

May 9, 2024

Take your air fryer cooking to the next level with the newly-launched Cape Foods I Love Air Fryer Seasonings range

Air fryer cooking has taken South Africa by storm. What started out as a niche cooking method has now become one of the most popular and talked-about ways of preparing food. In fact, in July this year, Cape Talk Radio reported that air fryers have become so popular in South Africa, that it’s affected the cooking oil industry! But what is it about the air fryer that has South Africa buzzing? Well, the benefits of using an air fryer are seemingly endless… It all started during the Covid-19 pandemic, when millions of people around the world (many of whom don’t traditionally cook!) were forced to stay at home and prepare their own food. The air fryer offered a quick, easy and affordable method to prepare fries, chicken, veggies, pizzas and just about any other food. Air fryer cooking is: Healthy Deep-fried food may be delicious, but it is incredibly unhealthy – the consumption of too much fat and oil is a leading cause of high cholesterol, heart disease and obesity. Air fryers work by circulating hot air around a food item to create the same crispiness as in traditional fried foods. This means you can enjoy your favourite foods and flavours without the oil. Quick Air fryers cook food a lot faster than other appliances, saving you time. They are particularly handy when you’re cooking for a family or when you’re rushing to finish the food before loadshedding kicks in. Affordable Because air fryers cook food in less time, you’ll use less electricity, saving you money. Tasty Air fryer food is tasty, and affords you the opportunity to enjoy all your favourite meals, but prepared in a much healthier way. Safe Air fryer cooking is safe, and it eliminates the dangers of cooking with hot oil. International herb and spice manufacturer, Cape Foods, has launched an innovative new range of spices designed specifically for use with an air fryer. The I Love Air Fryer Seasonings range offers customers easy, ready-to-use seasonings for every dish imaginable, and allows you to take your air fryer cooking to the next level. The range is MSG-free, gluten-free and non-irradiated, offering delicious seasoning without the addition of unhealthy ingredients. Cape Foods Air Fryer Spices are available in six delicious variants: Chicken BBQ Seasoning Cook the most delicious “faux fried” chicken with this tasty barbeque spice blend. Roast Veggies Seasoning The perfect addition to your roasted peppers, baby marrow, carrots, pumpkin and more. Spicy Wings Seasoning Bring the heat to your chicken wings with this deliciously spicy blend. Chips & Potato Seasoning The ultimate seasoning for those who love their fries and potato wedges! Oh Crumbs! Seasoning Coat your meat (think schnitzels, pork chops, mushrooms etc.) with a bit of oil and then coat generously with this delicious seasoning. Convenient, tasty and much less waste. Pizza Seasoning Enhance your pizza’s flavour with this delicious versatile seasoning. Cape Foods Air Fryer Spices (RSP: R35.00) are available from Spar, Pick ‘n Pay and Checkers in Gauteng. Learn more at: https://www.capefoods.co.za/ Follow Cape Foods on social media: Facebook: Cape Foods Instagram: @cape.foods

November 7, 2023

5 tricks to get your toddler to eat more fruit and veg

Fruit and vegetables are key to a balanced, healthy diet, but we all know that sometimes getting your toddler to enjoy them can be a challenge. Here’s exactly why fruit and veg are so important and sneaky ways to get your toddler to eat – and enjoy! – them. If you’re having trouble getting your toddler to gobble up their fruit and veg, you’re not alone. Between the ages of two and six it isn’t unusual for little ones to get a little more picky about the foods they are willing to try. But fruit and veg are an important part of a balanced diet – they boost immunity, provide important roughage, and are packed full of vitamins and minerals. In short, they ensure your child’s healthy growth and development, promote good health, and protect against diseases. So, how can you get your child to eat more of nature’s bounty? Try these tricks: 1. Sneak veg into sauces and their favourite foods Next time you’re making a pasta sauce, meatballs, cottage pie, or even mac and cheese, add a little veg to the mix. It won’t alter the taste and will ensure that your little one is getting a good dose of veg. Let Squish 100% Veg Puree be your secret weapon. Packed full of veggie goodness, Squish pouches have a convenient resealable lid which means you can use what you need to add some veggies to sauces and meals, then just pop the lid back on, put it in the fridge and use again for another meal. Choose from Squish 100% Butternut + Carrot, Butternut + Carrot + Sweet Potato, and Mixed Veg. Looking for recipe inspiration? Your toddler will love this quick and easy veggie-packed Pasta Sauce. 2. Freeze it! Slushies are fun and delicious – and when they’re made from Squish 100% Pressed Juice you can rest easy knowing your little one is getting a good serving of fruity goodness too. Simply keep a selection of Squish juice boxes in the freezer, then when you need a slushie, remove and let it defrost slightly, then serve – it’s as easy as that! Squish 100% Pressed Juices are made from 100% fruit, are preservative free, and come in a range of thirst-quenching flavours, including Apple, Apple + Prune with Rooibos Extract, Pear + Prune, and Summer Berries. 3. Offer dips Finger foods lend themselves well to dipping and are always a firm favourite with toddlers. Dips are also an easy way to sneak a serving of veg into your toddler’s meal. Add a pouch of Squish 100% Veg Puree to a tub of cottage cheese or cream cheese, or blitz together with a can of drained chickpeas. Squish 100% Fruit and Veg Purees are free of preservatives, flavourants and colourants – and have no added sugar. This is also a good opportunity to offer your child raw vegetables cut into strips or fun shapes for dipping. Try cucumber, red or yellow pepper, or carrots. Remember children often have to try a new taste several times before they’ll eat it with enthusiasm, so keep trying! 4. Get smoothie-licious When you have a stash of Squish 100% Fruit and Veg Puree pouches in your pantry, a delicious smoothie packed full of natural goodness is just a quick blitz away. Smoothies are a great addition to breakfast and are also good to add to your little one’s packed lunch. To make, simply add a pouch of Squish 100% Fruit and Veg Puree to a cup of natural yoghurt (or you can use half milk, half yoghurt) and blitz. Remember, you can use the veggie flavours too, especially Squish 100% Pear, Butternut, Yoghurt + Mango with Cinnamon, Pear + Sweet Potato or Apple, Beetroot + Guava. 5. Bake them in! Every toddler loves a baked treat – but did you know they’re also a great way to sneak a little more fruit and veg into their diet? The next time you’re making your favourite muffin or pancake batter mix substitute the sugar with any Squish 100% Fruit Puree like Squish Summer Berries or Mango + Banana to take them to the next level of nutritious deliciousness. Double the batch, so you can freeze halve – that way you’ll always have delicious snacks on hand for mid-afternoon treats and lunchbox fillers. You’ll also want to try this Chocolate Brownie recipe – your little one will never guess that they’re packed with veggies and fruit!

October 24, 2023

Fabulous fungi-loaded family meals perfect for both kids and busy parents

Our brand new kid-friendly recipes will have everyone leaving the dinner table happy, healthy and satisfied without feeling bloated.. Plus, they are quick and easy to make: exactly what we want to hear when racking our brains to find the best option for a busy weeknight dinner! Beef & Mushroom Stew with Mini Dumplings Serves 6 Ingredients: Stew: ± 1.2 kg stewing beef 50g flour 2 leeks, washed & sliced 2 medium carrots, peeled & sliced 2 celery stalks, sliced 2 sprigs rosemary 4 sprigs fresh thyme 2 Tbsp tomato paste 2 Tbsp balsamic vinegar 1L beef stock 4 shallots, peeled & halved 500g white button mushrooms, quartered Dumplings: 100g self raising flour 50g butter, cold and cubed Pinch sea salt 1 Tbsp fresh parsley, chopped ± 60ml cold water Olive oil, for cooking Salt and pepper, to taste Method: For the stew: Preheat oven to 160˚C. Heat a drizzle of olive oil in a large heavy-based pot over a medium heat. Place the beef in a bowl, toss with the flour and season well with salt and pepper. Add the seasoned meat to the hot oil and brown all over. Remove and set aside. Heat another drizzle of oil in the same pot. Add the leeks, carrots, celery and herbs. Sauté. Add the tomato paste and cook for a minute. Add the balsamic and stock, making sure to scrape any stuck brown bits off the bottom of the pot. Return the browned beef to the pot along with the shallots. Bring to a simmer, cover and cook in the oven for 2 hours until the meat is fall apart tender. When the stew is almost done cooking, make the dumplings: Place the flour, butter and salt into a bowl. Rub the butter into the flour until it resembles coarse breadcrumbs. Add the chopped parsley and mix well. Add 2-3 Tbsp water at a time and knead into a soft dough. Shape the dough into small balls. Remove stew from the oven. Turn heat up to 180˚C, with the fan on. Stir the mushrooms into the stew. Cover the surface of the stew with the little dumplings, spacing them evenly all over. Cover with the pot lid and return to the oven for 15 minutes. Carefully remove the lid and bake for a further 15 minutes until the dumplings are golden. Scoop the stew into bowls, dividing up the dumplings and enjoy! Beef, Bean & Mushroom Sliders with Homemade Tomato Sauce Makes ± 12-15 sliders, depending on size Ingredients: Patties: 1 x 400g tin black beans, rinsed, drained and lightly mashed 250g portabellini mushrooms, finely sliced 1 large white onion, diced 500g beef mince 50g panko breadcrumbs 2 Tbsp fresh parsley, finely chopped Homemade tomato sauce: 1 x 400g tin tomato purée 40g brown sugar 3 Tbsp red wine vinegar ½ tsp onion powder 1 tsp celery salt To serve: 12-15 white slider buns / mini burger buns (Many bakeries also call these cocktail buns) Mayonnaise Lettuce leaves Sliced tomato Sliced red onion Olive oil, for cooking Salt and pepper, to taste Method: To make the tomato sauce: Place all the ingredients in a saucepan over medium heat. Stir gently until everything comes to a light simmer. Cover and reduce heat to low. Simmer for 15 minutes for the flavours to develop. Taste to adjust seasoning. Cool. For the patties: Preheat a braai to medium high heat. Heat a drizzle of olive oil in a frying pan. Add the mushrooms and cook until golden brown. Add the onion and a pinch of salt. Cook until tender, golden and lightly caramelised. Place in a large bowl. To the bowl add the black beans, beef, breadcrumbs and parsley. Season well with salt and pepper. Mix thoroughly until very well combined. Shape mixture into patties. It is a good idea to check the size of your slider buns and make your patties are just larger than the buns as they will shrink during cooking. Brush patties all over with olive oil and braai until golden brown on both sides. You can also bake them in the oven or cook them on the stovetop. Allow the patties to rest. Build sliders with your favourite burger toppings. Add a generous dollop of homemade tomato sauce to each slider and enjoy! Cheesy Mushroom Macaroni Serves 8 Ingredients: 500g portabello mushrooms 350g macaroni or similar short pasta 500g medium fat cream cheese 100g cheddar cheese, grated 2 tsp Dijon mustard 2 tsp onion powder 1 tsp garlic powder Pinch of nutmeg 1 Tbsp fresh chives, minced 100g cheddar cheese, grated 15g / 3 Tbsp breadcrumbs Salt and pepper, to taste Fresh basil leaves, for serving 28 x 18 cm baking dish Method: Preheat oven to 200˚C, fan on. Place portabellos on a large baking tray, season with salt and pepper. Roast in the middle of the oven for ±7 minutes until tender and juicy. Allow mushrooms to rest, drain off their liquid and slice into large chunks. In a large pot of salted, boiling water, cook the macaroni until al dente. Using a jug, scoop out a generous cup of pasta cooking water and set aside. Drain the macaroni. While the macaroni is cooking, place cream cheese, cheddar, mustard, onion powder, garlic powder and nutmeg in a large saucepan. Switch heat onto very low and allow everything to melt together. When the cream cheese is almost melted, pour in a little pasta water, mixing well until you achieve a smooth silky sauce. Add the drained macaroni and the fresh chives, stir to combine. Keep adding a little extra pasta water to keep things saucy. Finally fold in the large chunks of roasted mushrooms. Taste to adjust seasoning. Scoop mixture into a baking dish and top with remaining cheddar and breadcrumbs. Transfer to the oven and bake for 10 – 15 min until the top is golden brown and bubbling. Scoop into bowls, top with some fresh basil and enjoy! Veggie Loaded Spaghetti Cake

September 1, 2023

5 clever ways to make toddler mealtimes less stressful

Toddlers can be strong-willed, especially when it comes to sitting down and eating, which can turn mealtimes into a battle of wills. These tips will help make things a little calmer. 1. Understand your limits To minimise mealtime stress, it is important to have a clear understanding of who is responsible for deciding what – and some things, unfortunately, are beyond your control! As the parent of a toddler, you get to decide what food is prepared, when it is served, and where it is served. Your child gets to decide whether they will eat it and how much they will eat, and no amount of fighting and arguing is going to change that. There are, however, some things you can do to encourage them along the way… 2. Watch how you react The methods you use to encourage a reluctant toddler to eat their food plays an important role in their mealtime behaviour. If your child decides they don’t want to eat, do not tickle them, make them laugh, sing or dance to get them to take a bite. If you do this, it might stop them from eating next time, so that they get a little ‘entertainment’ from you. Save your praise for when they do eat – that’s when you can do a happy dance! 3. Stick to their favourites If your toddler is going through a tricky eating phase, hold off on introducing new foods. Instead, save your energy – and minimise waste – by rather serving some of their tried and tested favourites. Our Squish 100% Fruit and Veg Purees come in a variety of naturally delicious flavours, including Apple + Guava, Pear + Prune, Mango + Banana, Butternut + Carrot and Sweet Potato, Apple + Cinnamon. And our Squish Yogi range contains a mix of fruit, veg and double cream yoghurt. All Squish pouches have a convenient resealable lid, so you can just use what you need and save the rest for tomorrow. 4. Step back and see the big picture As parents it is our natural instinct to want our child to enjoy a nutritious, balanced diet, so it is natural that we feel concerned – and frustrated – when they don’t. Force yourself to stop and look at the big picture. Does it really matter if your child skips one meal? If your child is really hungry, they will eat the food that is offered to them. If your child won’t eat breakfast or lunch, make sure you have healthy snacks on hand to offer them later if they decide they are hungry. You’ll find a whole host of naturally delicious snack ideas under the Quick + Easy Recipe tab on the Squish website, all containing Squish 100% Fruit and Veg Puree as a key ingredient. Try these Mini Banana Muffins or Chocolate Popsicles, which are packed full of fruit and yoghurt. Squish 100% Fruit and Veg Purees contain no added colourants, flavouring, and preservatives, and have no added starch or cane sugar. They’re made using quality fresh fruit and veg, which means they’re as good as homemade, but without you having to lift a finger! 5. Ask for their help By getting your little one involved in mealtime prep they might feel more invested in the meal and be keen to taste their culinary creations. Prepare this Cream Cheese Dip and Crudites recipe and get them to mix the dip together, or help them cut cute shapes from their toast with a cookie cutter for this Cheesy Mixed Vegetable Egg Scramble. Even if your child still shuns the meal they helped you prepare, be sure to give plenty of praise for being such awesome kitchen helpers.

August 28, 2023

Yummy fruit and veggie-based party treats

Planning a birthday party for your little one is special – it’s a chance to gather family and friends to celebrate their important milestone. Add these fruit and veggie filled snacks to the birthday spread – your little guests will love them. APPLE, GUAVA AND YOGHURT POPS These refreshing treats are perfect for a summer party. All you need is Squish 100% Pressed Fruit Juice and Squish 100% Fruit Puree. Squish juices are pressed from 100% fruit and veg, and are preservative free, making them the smart choice for your little one – and their friends! Ingredients 65 ml (¼ C) Squish 100% Pressed Apple Juice 110 ml Squish 100% Apple, Guava + Yoghurt Puree Method Mix together the juice and puree until well blended. Pour the mixture into popsicle moulds. Freeze until firm. TIP: For variety, try this combo – Squish 100% Pressed Summer Berries Juice and Squish 100% Banana + Strawberry Puree CHEESY VEG BALLS These moreish snacks are packed with veg – make sure you double the recipe, because the grownups will love them too. You can use any Squish 100% Veg Puree in the recipe – or make up the amount mixing the various Squish purees you have left in the fridge. Squish 100% Fruit and Veg Purees are free from nasties like preservatives, colourants and flavourants – plus they have no added sugar – making them the smart choice for parents. Ingredients 1 cup cheese 1 Squish 100% Veg Puree of choice, the Mixed Veg one works really well ¼ small onion, finely grated 2 cups breadcrumbs (simply put several slices of bread into your processor and blitz) ½ cup wholewheat flour 2-3 large courgettes, finely grated 2 large carrots, finely grated ½ clove garlic, grated 2 tablespoons olive or coconut oil 1 teaspoon dried herbs Method Combine all the ingredients and leave to rest for 20 minutes. Roll into small balls. Place on a baking tray lined with baking paper and bake in a preheated oven at 180 °C for 20-25 minutes. You can make a quick dip by combining smooth cottage cheese and Squish 100% Veg Puree. TIP: These can be cooked in an air-fryer – they’ll need 8 minutes. SQUISH CHOCOLATE BROWNIES Here’s a fun idea for an easy birthday ‘cake’: create a tower of brownies, dust with icing sugar and edible glitter, then pop a candle on top! Ingredients ½ cup melted coconut oil ¾ cup wholewheat flour ½ teaspoon baking powder ½ cup of granulated sugar (You could also use honey or maple syrup) 2 large eggs ¾ cup of cocoa powder 1 Squish 100% Fruit Puree of your choice 2 large courgettes, finely grated chocolate chips Method Mix the eggs, vanilla essence and puree. Add the melted oil (at room temp) then mix in your sugar or honey. Add the grated courgettes. Give the mixture a good stir before adding the flour, cocoa and baking powder. Mix well then spread into a baking pan lined with baking paper. Sprinkle with choc chips before placing into a preheated oven. Bake for 12-15 minutes at 180 °C. Less is usually best! TIP: No courgettes? Use grated carrot instead. For more party snack recipes packed full of goodness, visit squish.co.za.

August 11, 2023

One bowl suppers for hungry toddlers

These one bowl meals will be gobbled up by your toddler and are packed full of natural goodness. As busy parents we don’t always have time to prepare an elaborate meal at the end of a non-stop day, but we do want to make sure that our little ones are getting all the goodness they need to grow big and strong. These one bowl meals are a simple solution and freeze well, so you can make ahead and freeze in portion sizes for grab-and-heat meals. Serve with a box of Squish 100% Pressed Fruit Juice – they are preservative free and have no added sugar – and that’s it, supper sorted! BUTTERNUT AND CARROT MASHED POTATO This is hearty enough as a meal all on its own, but if you have leftover chicken or tuna in the fridge you can add it into the mix for added flavour and protein. Ingredients 1 cup mashed potato 1 x 110 ml Squish 100% Butternut + Carrot Puree Optional: Steamed tenderstem broccoli for dipping Method Heat mash in microwave and stir through Squish Puree. Steam broccoli and serve alongside mash as dippers. CHICKEN AND SWEET POTATO RISOTTO This tasty risotto includes Squish 100% Pear + Sweet Potato Puree. Sweet potato contains beta carotene and vitamin C which helps keep the immune system strong. Squish 100% Fruit and Veg Purees are a smart choice for your growing child – they are made with fresh fruit and vegetables and are free of nasties like colourants, flavourants and preservatives, and have no added sugar. This recipe makes 4-6 portions which means you can freeze the leftovers for super-easy suppers when time is short. Ingredients 2.5 ml (½ tsp) butter 65 ml (¼ cup) risotto rice 375 ml (1½ cup) vegetable stock, warmed 1 chicken breast, steamed and shredded 1 x 110 ml pouch Squish 100% Pear + Sweet Potato Puree Method Melt butter in a small saucepan. Add the risotto rice and stir to coat all the grains. Add 65 ml (¼ cup) of stock and stir gently until the liquid is absorbed by the rice. Continue cooking and stirring, adding one measure of stock at a time until the rice is tender. Stir in the shredded chicken and Squish Puree then remove from heat. Veggie Mac and Cheese Everyone loves mac and cheese! We’ve sneaked in a healthy dose of veg making it even more delicious and packed full of natural goodness. This recipe includes Squish 100% Butternut + Carrot Puree, but you can switch it up by trying a different flavour like Mixed Vegetable or Apple, Sweet Potato + Sweetcorn. Ingredients 1 x 110 ml Squish 100% Butternut + Carrot Puree 250 ml (1 cup) milk Salt and freshly cracked black pepper 250 ml (1 cup) cooked macaroni pasta, drained 125 ml (½ cup) cheddar cheese 65 ml (¼ cup) cream cheese 1 ml (¼ tsp) ground nutmeg 65 ml (¼ cup) breadcrumbs 15 ml (1 Tbsp) butter Method Cook the pasta according to the package instructions. Mix the Squish Puree and milk together, then add the drained pasta. Add the cheddar and cream cheeses and stir well to combine. Season to taste with salt, pepper and nutmeg. Spoon into ramekins, top with breadcrumbs and a dot of butter. Bake in an oven pre-heated to 180°C for 20 minutes or until lightly golden and crisp. Allow to cool slightly before serving.

July 27, 2023

Meal prep for busy families

Who knew that being a mom or dad meant you would have to come up with delicious meals every day for the rest of your days? Dinner time can be very stressful, yet it can be super easy if you are prepared and organised. What do we know about children’s nutrition? A balanced diet consisting of fruit, vegetables, protein, and grains is the best way. That means that if planned right, you never have to feel guilty by pulling out a pizza from the freezer because your child eats healthy food most nights and days. Here are the steps to weekly meal preparation: Plan a menu It is important to choose things that your family likes. For example, if Spaghetti Bolognaise is a hit, make a batch enough for 3-4 meals. Planning the menu will also ensure that you can shop for the right ingredients so that you don’t have to stop at the shop every couple of days and save money in the long run. Ensure that you have enough containers This is a once-off purchase that you can use time and time again—choosing containers that are freezer friendly. Portion out your meals Make sure that you can take out your meals, and they feed your family with just enough. You will only be able to reheat food that has yet to be reheated. Variety Children love variety, though they don’t mind having the same or similar foods on a specific day. For example, Mondays could be beef day, Tuesdays could be chicken days, and Fridays could be pizza day. While they love variety, they also love predictability. Get the children to help. Children love to assist in the kitchen. They can do age-appropriate chores like mashing potatoes or mixing ingredients. This is a great way to teach your child about healthy eating habits and allow them some bonding time with you. Remember to have fun! Dinner times can often be a time of stress and anxiety, let’s choose to create great memories for our children.

July 18, 2023

#SundayLunchSorted A perfect pie and a good lager too!!

Mushroom Leek and Lager Pie for the perfect Sunday family Lunch! Mushroom, Leek & Lager Beef Pie Recipe and image credit: The South African Mushroom Farmers’ Association Serves 6 Ingredients: 1 kg beef chuck, cut into 2.5 cm chunks 4 leeks, washed very well and sliced 2 stalks celery, finely sliced 2 carrots, finely sliced 4 garlic cloves, minced ⅓ cup flour 300ml lager 2 cups / 500ml beef stock Handful fresh thyme sprigs 2 bay leaves 500g thickly sliced Button or Portabellini mushrooms 1 – 2 sheets puff pastry (enough to cover pie) 1 egg, beaten Salt and pepper, to taste Olive oil Method: Season beef with salt and pepper. Heat a drizzle of oil in a large heavy based pot. Add the beef and brown all over. Cook in batches to avoid the beef sweating. Set aside. Turn heat down to medium and add a fresh drizzle of olive oil. Add leeks, celery, carrots and garlic. Cook until softened and sweet. Add flour and stir through coating all the vegetables. Add beer, beef stock, thyme and bay leaves and stir to mix well. Bring to simmer and then cover. Reduce heat to low and allow to cook for 2 hours until the beef if tender. Remove the lid and allow sauce to reduce until thickened. Add mushrooms and mix them in to evenly distribute. Taste and adjust seasoning. Preheat oven to 200˚C. Pour pie filling into a pie/ baking dish. (Roughly 25 x 20 x 4.5 cm) Top with puff pastry. Cut out a few steam holes. Brush with egg wash and bake for 30-40 minutes until the pastry is deeply golden brown and cooked through.

July 14, 2023

Baked Mushroom Bowls with Swiss Chard Mash

Serves 4 Ingredients: For the mash: 6 large baking potatoes 6 Tbsp butter 125ml / ½ cup full cream milk, kept warm 1 medium white onion, diced 1 bunch / 200g swiss chard, roughly chopped For the mushrooms: 500g mixed cultivated mushrooms 2 Tbsp butter, melted 1 Tbsp lemon juice 2 garlic cloves, grated ± 6 sprigs of fresh thyme ½ tsp chilli flakes Olive oil Salt and pepper, to taste Micro herbs or baby greens, for serving Method: For the mash: Peel potatoes and cut into large cubes. Transfer to a pot of cold water and rinse until the water runs clear. Cover potatoes with clean cold water and season generously with salt. Bring to a simmer. Cook until potatoes are completely tender. Drain in a colander and let steam dry for a minute. Use a potato ricer, food mill or hand held masher to mash the potatoes in their pot. Add the butter and fold in using a spatula. Pour in the hot milk and fold it into the potatoes. Season to taste. While the potatoes are cooking, prepare the swiss chard. Heat a drizzle of olive oil in a large frying pan and cook the onion until soft. Add the swiss chard and sauté until barely wilted. Season. Fold the swiss chard through the mashed potatoes and keep warm. For the mushrooms: Preheat oven to 200˚C, fan on. Place the mushrooms in a large bowl. It is great to use a mix of mushrooms but keep the sizes similar for cooking. Keep small portabellinis whole and slice large browns into quarters etc… Drizzle the mushrooms with the melted butter. Add the lemon juice, garlic, thyme and chilli. Toss to coat well. Transfer to a large rimmed baking sheet and spread into a single layer. Roast for 10-15 minutes or until mushrooms release liquid and are golden brown. Carefully pour off the excess mushroom liquid to keep them from going soggy. (You can keep this for a delicious broth or stock or drizzle over the dish as a sauce) Serve the roasted mushrooms on a bed of the swiss chard mash. Top with some fresh herbs or baby greens and serve!

June 19, 2023

International Burger Day on 28 May

Burgers have always been and will always be a firm favourite. And we’ve put together some awesome recipes to help you celebrate the yummiest of yummy “any time meal”. Our added twist is burgers that work for carnivores, flexitarians and vegetarians. So whether you’re thinking local, Asian, Greek or Plant-based, we have just the burger for you. ASIAN-STYLE MUSHROOM BLENDED BURGER Makes 4 burgers FOR THE BURGERS: 400 grams Beef Burger Mince (80/20 fat ratio) 400 grams mixed Portabella and Portabellini mushrooms, finely diced ¼ Cup Panko Bread Crumbs 2 tablespoons Oyster Sauce 3 tablespoons Ketjap Manis (Sweet Soy Sauce) 1 teaspoon Sesame Oil 2 teaspoons garlic powder 2 teaspoons onion powder 1 teaspoon ground ginger ¼ teaspoon white pepper ½ teaspoon salt 1 large egg A little oil for frying FOR SERVING: 4 Burger Buns, toasted (Sesame Seed buns are great for this burger) Asian Slaw Mix (green cabbage, red cabbage, carrots & coriander) PREPARATION: For the Burger Patties: Combine all burger patty ingredients in a large bowl and mix by hand ensuring spices well distributed Form 4 burger patties and refrigerate for a minimum of 30 minutes Grill or Fry burger patties (suggest medium) ensuring caramelization on searing BUILD YOUR BURGER: Toast Burger Buns on grill Place a little of the Asian Slaw mix onto your toasted Burger Bun base Top with Mushroom Blended Burger Patty Drizzle with Sriracha Mayo Top with Red onion Pickle & Burger Bun lid Enjoy!!!! Chef’s tips Great served with Asian Slaw Salad, Atjar Tjampoer (Sweet & Sour Vegetable Pickle) and hand-cut potato wedges tossed in rosemary salt Beef mince can be replaced with Ostrich mince for a leaner, healthier option GREEK STYLE MUSHROOM BLENDED BURGER 2 x BIFTEKIA (PATTIES INGREDIENTS: Fresh Tomato – 40g Fresh Parsley – 12g Beef Mince – 300g Button Mushrooms – 300g Stale White Bread – 1 slice Large Onion – 1/2 Dry Oregano – 3ml Ground Cinnamon – 1ml Ground Cumin – 1ml Olive Oil – 12ml Baking Powder – 1ml Salt – 1ml METHOD Drench the slice of bread in water – put aside Grate the tomato & finely chop the parsley – put aside Roughly chop the mushrooms and flash fry – put aside Fry onions in olive oil until soft – put aside Add the cooked mushrooms, onion, bread, spices, herbs, baking powder, chopped tomato and parsley to the raw mince. Add seasoning to taste Mix by hand ensuring ingredients are well distributed Form the burger patty and refrigerate for 30 minutes. Grill or fry patty FOR SERVING: Two toasted Sesame Seed buns A side salad and zucchini fries 2 x tablespoons of tzatziki to spoon over the patties Lentil & Mushroom Burger with Mushroom Bun Serves 4 Ingredients: Patty: 400g white button mushrooms 2 x 400g tin brown lentils, rinsed and drained ½ red onion, diced 2 cloves garlic, grated 1 Tbsp smoked paprika ¼ cup flour ¼ cup breadcrumbs Olive oil Salt and pepper, to taste Avocado salsa: 1 large ripe tomato, diced (or use a handful of colourful cherry tomatoes) ½ red onion, diced 2 small – medium sized avocados ¼ cup fresh coriander leaves Juice of ½ lemon Freshly ground pink peppercorns, to taste Salt, to taste To serve: 8 large portabello mushrooms 2 large carrots, peeled & peeled further into ribbons 2 cups mixed lettuce Sesame seeds Side suggestion- Sweet potato fries & mayo Method: For the patty: Blitz mushrooms in a food processor until finely diced. Add mushrooms to a hot pan with a drizzle of olive oil. Cook out all of their water. Work in batches if necessary to not overcrowd the pan. Scrape mushrooms into a large bowl. Add the lentils to the dry hot pan and toast them until dry. Add to the bowl of cooked mushrooms. In the same pan add a fresh drizzle of olive oil and cook the onion until soft. Add the garlic and paprika and cook for a minute until fragrant. Add to the bowl of mushrooms and lentils. MUSHROOM AND BEAN BURGERS Serves 4 – 6 Mushroom and Bean Burgers: 15ml odourless coconut oil or avocado oil 1 small red onion, finely diced 1 clove garlic crushed 250g white button mushrooms, finely diced 5ml miso paste 1 can black beans, drained and rinsed 45g fresh parsley, chopped salt and pepper 2ml cayenne pepper 60g Parmesan cheese*, finely grated (or vegan cheese) 1 cup – 1 ½ cups mashed potato, cooked and mashed 1 cup panko crumbs or rye bread crumbs 2 eggs odourless coconut oil or avocado oil, for shallow frying To serve: steamed spinach, lemon zest roasted vine tomatoes in balsamic vinegar avocado wedges, grilled red tomato-based chutney a few rocket leaves Heat the oil in a pan and gently fry the onion and garlic for 5 minutes. Place the mushrooms in a food processor and blitz until fine. Add the mushrooms to the onions and fry for 3 minutes. Mash the beans with a fork or blitz in a food processor. Transfer the mushroom mixture to a mixing bowl and stir in the miso paste, mashed beans, parsley, salt and pepper, cayenne pepper, Parmesan cheese, mashed potatoes, bread crumbs and eggs. Mix well together and shape the mixture into patties and place in the fridge for 30 minutes to firm up. Heat some coconut oil or avocado oil in a shallow pan and pan fry the patties for 3-4 minutes per side. Alternatively, arrange the patties on a greased baking sheet and bake at 180°C for 15 – 20 minutes. Serve for breakfast or brunch with wilted spinach, balsamic roasted vine tomatoes, avocado wedges, chutney and a few rocket leaves if desired. FREE RANGE BEEF & PORTABELLO MUSHROOM BURGER with oven roasted tomatoes (serves 2) BLENDED MUSHROOM BURGER PATTY INGREDIENTS 200g Free Range Beef Mince 200g Portabella Mushrooms One bun per burger 4g Finely Chopped Parsley 4g Hudson’s Secret Burger Spice60 Egg METHOD FOR BURGER PATTY Chop the parsley finely. Chop the portabella mushrooms into small pieces,

May 28, 2023

These 5 foods can help boost your child’s immunity this winter

These 5 foods can help boost your child’s immunity this winter The food your baby and toddler eats can positively impact their immunity. By including these five foods in your little one’s meal and snack times you can help promote year-round good health. You’ll find a whole range of recipes on the Squish website – click here – including this Summer Berry Swirl Ice Cream made with yoghurt. Squish Purees containing sweet potato are great on their own, or can be added to recipes to create tasty meals, like this Chicken + Sweet Potato Risotto and these Sweet Potato Pancakes. Try this quick and easy Cheesy Mixed Vegetable Egg Scramble – it’s always a winner! Looking for more immune-boosting recipes? Click here.

May 22, 2023

6 tips for easy weaning

Weaning your baby from breastmilk or formula on to solids is an exciting next step in their growth and development. But every baby is different, and some take to the exciting new tastes and textures of solids easier than others. These simple tips will help take the stress out of your baby’s weaning journey. 1. Don’t be over ambitious Weaning is a process and won’t happen overnight. Remember that up until now your baby has been accustomed to getting food delivered by a bottle or breast and will need time to adapt to the new tastes and textures of solids. Let your little one set the pace, and don’t force the issue. If they outright reject the food you offer, pack it away, offer breast or bottle, and try again later or the following day when your baby is well rested and isn’t too hungry. 2. Start small Start small – and don’t introduce too many tastes at once. Offer only a small amount of food at a time – around a quarter of a teaspoon – then slowly build up the amount of food your baby has in one sitting. Squish 100% Fruit and Veg Purees are specifically created for weaning babies and because they have a screw-top lid you can just use what you need then pop the rest in the fridge. This really cuts back on food waste – and saves you money – especially when you’re starting off on your baby’s weaning journey and are only serving a small bit at a time. 3. Watch what you add Don’t make the mistake of adding salt or sugar to try and make food more appetising – babies haven’t yet acquired a taste for seasoned food. Squish 100% Fruit and Veg Puree is made from quality fruit and veg and doesn’t contain any colourants, preservatives or flavourants – and it has no added sugar or salt. This means it really is as good as homemade! 4. Check heat Always check the heat of your little one’s food before you serve it by testing a small amount on the back of your hand. Squish 100% Veggie Purees can be heated in the pouch by placing it in warm water or decanted into a microwave-friendly bowl and heated on low in the microwave. 5. Try, try and try again Experts say it can take seven tries before your baby will accept a new taste – so don’t give up. If they reject one flavour today, don’t force them to eat it. Instead try again at the next feed, or the next day. Squish 100% Fruit and Veg Purees come in a variety of flavours, giving you plenty of mealtime options. Our fruit puree range includes Apple; Pear; Apple + Guava, Banana + Apple; Pear + Prune; Banana + Strawberry; Fruit Salad; Mango + Banana; and Summer Berries. Squish fruit and veg puree range includes Butternut + Carrot; Pear + Sweet Potato; Mixed Veg; Apple, Beetroot + Guava; Apple, Sweet Potato + Sweetcorn; and Sweet Potato, Apple + Cinnamon. 6. Get ready for mess! Mealtimes are going to be messy – there is absolutely no doubt about that! It is better to simply accept you’ll be doing a bit of a clean-up, rather than turn what should be a special time to bond with your baby into a stressful occasion or battle of wills. You’ll have plenty of time in the future to teach your little mealtime etiquette!

May 19, 2023

5 easy freezer hacks for babies and toddlers

With just a little forward planning and some imagination, your freezer can become your go-to pantry for quick and easy snacks and meals. Try these five clever tips, hacks and ideas – they’ll save you precious time and energy. 1. Goodness-packed slushies Keep a stash of Squish 100% Fruit Purees and Squish Yogi pouches in your freezer. Pop one in your child’s lunchbox and by snack time it will have gently melted, creating a delicious slushie they can enjoy straight from the nozzle. Squish 100% Fruit and Yogi pouches are made using quality fruits, and are free of colourants, added sugar, flavourants and preservatives, so you know they’ll be getting only nature’s best. Plus, the frozen pouches will keep the rest of the lunchbox goodies cool too. 2. Meals in minutes On busy days it isn’t always easy to find time to prepare a healthy supper from scratch. That’s when you need to have a nutritious meal on hand to simply grab out of the freezer and heat in the microwave. Next time you have mince leftover from suppertime, place it in small silicone cups, then add a layer of Squish 100% Veg Puree and top with mash. Any of the Squish flavours will work well – try Squish 100% Butternut + Carrot Puree or Squish 100% Mixed Vegetable Puree. Place the silicone cups in the freezer and rest assured that you’ll always have a balanced meal on hand for your toddler. These are also really handy to take along for weekends away. Visit the Squish website for more delicious freezer-friendly recipes. 3. Shards of deliciousness Get your little one involved in helping you make these yummy yoghurt shards. Mix together plain yoghurt and any leftover Squish 100% Fruit Puree you have in your fridge. Squish pouches come with a resealable lid, which means you never have to waste a drop. Mix yoghurt and fruit together well, then spread evenly over a baking tray lined with clingfilm or baking paper. Now dot with your toddler’s favourite fruit, cut into small chunks. Freeze overnight. Break into shards for your child to enjoy as a snack – it’s also delicious crumbled over oats or cereal. 4. Make it a double Did you know you can substitute the sugar in your favourite pancake or muffin mix with Squish 100% Fruit and Veg Puree to make them even more tasty? Next time you’re baking, make a double batch then pop them in a zip-lock bag and freeze. That way you’ll always have tasty snacks on hand to add to your child’s lunchbox or for an afternoon treat. 5. Cool bananas Little ones love these fun and delicious Bananasicles – and they couldn’t be easier to make. All you need is an ice lolly stick, banana, plain yoghurt, and Squish 100% Fruit Puree – use Summer Berries to make them pop! Cut the banana in half lengthways, then gently push in the lolly stick. Place on a baking tray lined with clingfilm or baking paper. Mix together the yoghurt and puree, then spread the mix over the bananas, and place in the freezer for one hour. For special occasions, finish off with sprinkles. For the full recipe, click here. For more tips, hacks and recipes, visit squish.co.za

May 18, 2023

Gluten free Mushroom Tostadas

Serves 2-3 / Makes 6 tostadas Ingredients: 1 small red onion, quartered and sliced 4 Tbsp white wine vinegar 1 tsp salt 2 tsp sugar 1 large jalapeño, sliced 1 handful fresh coriander, roughly chopped 1 large avocado, diced 400g portobello mushrooms / 6 medium portabellos 2 Tbsp taco / fajita / Mexican spice mix 6 fresh white or yellow corn tortillas 125ml crème fraîche, for serving 100g feta cheese, for serving Lime wedges, for serving Salt and pepper, to taste Olive oil, for cooking Method: Place the red onion, vinegar, salt and sugar in a bowl. Mix to combine and set aside. Prepare the vegetable toppings. Preheat the oven on grill. Brush the tortillas on both sides with a little olive oil. Place on a baking tray and grill until lightly charred and crisp, turning half way through to cook both sides. Season the portabellos with olive oil and the taco spice. Use the same baking tray as the tortillas and grill them, turning them halfway through until lightly charred and cooked through. About 5 minutes. Allow to rest, then slice. To assemble the tostadas: Spread a dollop of crème fraîche onto the base of each crispy tortilla. Top with mushrooms, quick pickled onions, avocado, jalapeño slices and coriander. Crumble a little feta over the top of each tostada. Finish each tostada with a squeeze of fresh lime juice just before serving and enjoy!

April 6, 2023

Grilled Mushroom, Chicken & Papaya Salad

Serves 4 Ingredients: 400g portabello mushrooms, sliced thickly 2 small chicken breasts, cooked & shredded 1 small cucumber, thinly sliced ½ cup fresh coriander leaves ½ cup fresh mint leaves 1 small papaya, peeled, deseeded and sliced 4 Tbsp roasted peanuts, salted, chopped 1 small red chilli, sliced Dressing: 1-2 red chillies (depending on how hot you like it), finely chopped 1 small garlic clove, finely grated 1 tsp fresh ginger, finely grated 1 Tbsp fish sauce 1 tsp soy sauce 2 Tbsp rice wine vinegar 1 tsp brown sugar or palm sugar Zest and juice of 2 limes 2 Tbsp olive oil Olive oil, for cooking Salt and pepper, to taste Method: For the dressing: In a small bowl combine all the dressing ingredients. Whisk to mix well. Taste to adjust seasoning and set aside. Heat a large griddle pan on high heat. Toss the mushrooms with a drizzle of olive oil and then place on the griddle pan. Press them down with a metal spatula to get nice grill marks. Cook until just tender and retain some bite. In a large serving bowl combine the chicken, cucumber, coriander, mint and papaya. Add the grilled mushrooms. Drizzle everything with a little dressing and toss gently to combine. Scatter with the roasted peanuts and sliced chilli. Serve with extra dressing on the side and enjoy!

February 20, 2023

Greek Mushroom & Potato Salad

Serves 4 Ingredients: 400g baby potatoes, sliced in half 1 tsp dried oregano 250g white button mushrooms, sliced in half ½ red onion, thinly sliced 200g cherry tomatoes, sliced in half ½ large cucumber, deseeded and roughly chopped 100g feta cheese, roughly broken into chunks 100g black olives, preferably Kalamata small handful fresh oregano leaves 1 tsp dried oregano Olive oil, for cooking and dressing Juice of 1 lemon, for dressing Salt and pepper, to taste Method: Gently boil the potatoes in salted water until tender. Drain and leave to steam dry and cool. When cool, place in a bowl and season with salt and pepper. Drizzle with olive oil, lemon juice and dried oregano. Toss to coat well. Heat a large frying pan over medium high heat. Add a drizzle of olive oil. Cook the white buttons until lightly golden brown. Season well. Put the onion, tomatoes and cucumber in a bowl and season to taste. Add the mushrooms and potatoes and mix. Scatter the top of the salad with feta, olives and oregano leaves. Sprinkle over the dried oregano and drizzle everything with a little olive oil and lemon juice and serve.

February 13, 2023

Portabello Onigirazu

Serves 4 / makes 4 sushi sandwiches Ingredients: For the rice: 400g sushi rice 500ml water 2 tsp salt 2 Tbsp sugar 160ml rice vinegar For the filling: 1 Tbsp sesame oil 4 large portabello mushrooms, thickly sliced 1 Tbsp soy sauce 8 sheets nori 1 large avocado, quartered and sliced 1 large carrot, peeled and sliced into fine matchsticks ½ small cucumber, sliced 1 handful baby spinach leaves 4 Tbsp pickled ginger Black sesame seeds, for serving Soy sauce, for dipping Method: For the rice: Rinse the sushi rice in a sieve, extremely well, until the water runs clear. Pour the rinsed rice into a pot with the 500ml water. Place a lid on the pot. Allow to sit for 30 minutes. Place rice onto the heat and bring to a boil. Once rice reaches a boil turn the heat down to the lowest setting. Cook for 10 minutes. Switch the heat off and leave the rice, lid on, for a further 15 minutes. In a small saucepan, combine the salt, sugar and rice vinegar over low heat. Once dissolved, pour evenly over the rice and fold very gently with a wooden spoon or silicone spatula. Spread rice out onto a clean tray and allow to cool. For the filling: Heat a large frying pan on high heat.

February 6, 2023

Goodness to go – back to school lunchbox inspiration

The summer holidays have come to an end and the back-to-school season has arrived. While you might be looking forward to the quiet mornings that come with an empty house, the start of the school year comes with other challenges like preparing wholesome lunches for your kids to get them through a long day of learning. Packing a delicious and wholesome lunch for your children every day doesn’t have to be a chore. Get your kids excited for lunch times on busy school days by keeping their food fresh, colourful, and interesting. How? Rhodes Quality have come up with a few ideas…With these seven lunchbox recipe inspiration ideas you can lovingly prepare snacks and meals that even the fussiest kids will enjoy! Tuna gherkin sandwich Packed full of protein and flavour pack up these sandwiches for your little one’s lunch boxes. Ingredients (serves 4) 2 cans of tuna, well drained 1 tomato, chopped ½ red onion, finely chopped 4- 6 Rhodes Quality Sweet & Sour Gherkins, drained and chopped 125 ml (½ cup) mayonnaise salt and freshly cracked black pepper 45 ml (3 Tbsp) flat-leaf parsley, chopped for serving: 8 slices buttered bread Method Place the tuna, tomato and red onion in a bowl and toss to mix. Add the Rhodes Quality Sweet & Sour Gherkins. Add the mayonnaise and parsley and stir lightly to mix. Season to taste. Spoon the filling onto 4 slices of buttered bread, close with remaining slices and serve. Tomato, salami, and cheese calzones Pizza for lunch is always a good idea. Snack size calzones keep all the toppings tucked away and easy to eat. Ingredients (makes 8) For the pizza dough 600 g plain flour 10 ml (2 t) of salt 5 ml (1 t) sugar 1 x 10 g packet instant dry yeast 30 ml (2 T) olive oil ± 400 ml (1 ¾ C) lukewarm water For the filling 1 x 410 g can Rhodes Quality Tomato Italian Style 100 g salami, chopped 350 g mozzarella cheese, grated salt and freshly cracked black pepper dried oregano Method Sift the flour, salt, and sugar into a large bowl. Sprinkle the yeast over the top and add the olive oil. Add 250 ml (1 cup) of warm water to the flour and work the mixture together. Continue adding the remaining water, a little at a time, until the dough is soft yet firm and is kneadable without sticking. Knead the dough by hand for about ten minutes or until the dough is elastic and smooth. Form the dough into a ball and place in a floured bowl. Cover with a damp cloth and place in a warm spot to rise until it has doubled in size. Knock down and knead again and then divide into 2. Roll out one half of the dough to an evenly thick rectangle. Use a saucer to cut four circles out of the dough. Spread each circle with a generous layer of Rhodes Quality Tomato Italian Style. Top with the salami and the mozzarella cheese. Season with salt, pepper, and dried oregano. Fold each circle in half and press the edges together. Place the calzones on a lined baking tray in an oven preheated to 190° C for 15 minutes or until golden and crispy. Peanut butter and jam sandwich cookies A traditional twist on a PB and J, chewy and sweet lunch box treats. Ingredients (makes ±24) 160 ml (⅔ cup) butter, melted 140 ml (½ cup + 1 Tbsp) brown sugar 125 ml (½ cup) white sugar 250 ml (1 cup) creamy peanut butter 1 egg 5 ml (1 tsp) vanilla essence 330 ml (1⅓) cup cake flour 5 ml (1 tsp) baking powder 5 ml (1 tsp) salt To sandwich together: 65 ml (1 C) smooth peanut butter Rhodes Quality Strawberry Jam Method Beat together the butter, brown and white sugars, and peanut butter until smooth. Add the egg and the vanilla essence and beat well. Sift together the flour, baking powder, and salt. Add the dry ingredients and mix until just combined but do not overmix. Roll the cookie dough into 24 even sized balls and place evenly spaced out on a lined baking tray. Flatten each cookie with a fork. Bake the cookies in an oven preheated to 180º for 12 minutes or until golden brown. Allow to cool. Spread the flat side of a cookie with Rhodes Quality Strawberry Jam. Spread the flat side of a second cookie with peanut butter and sandwich the second cookie to the first. Repeat with remaining cookies, peanut butter, and jam. Mini burgers with tomato relish Kiddie friendly mini burgers for a filling fun lunchbox. Ingredients (makes 8) 500g minced beef 1 egg yolk 5 ml (1 t) dried mixed herbs 5 ml (1 t) Worcestershire sauce salt and freshly ground black pepper 30 ml (2 T) sunflower oil To serve: 8 mini hamburger buns Soft butter for spreading 2 Rhodes Quality Sweet & Sour Whole Gherkins, sliced Rhodes Quality Tomato Braai Relish Method Place the beef mince into a bowl. Add the egg yolk, mixed herbs and Worcestershire sauce. Season the mince with plenty of salt and pepper. Mix the ingredients together using a wooden spoon or by hand. Once the mixture is well blended, divide into 8 equal portions and shape into small slightly flattened patties. Brush the patties with the oil. Heat a non-stick frying pan and grill the patties. Turn the patties over so that they cook evenly on each side. Grill until cooked to your liking. To serve: Slice and butter the mini hamburger buns. Place a burger patty on the bottom half of each bun and top with slices of Rhodes Quality Sweet & Sour Whole Gherkins. Top with a generous spoonful or two of the Rhodes Quality Tomato Braai Relish. Close with the second half of the bun. Crunchy chicken and corn salad Kids always love crispy chicken and paired with a crunchy salad you can be sure

February 2, 2023

Cannellini Bean, Fennel, Apple & Roasted Mushroom Salad

Serves 4 Ingredients: 1 x 400g tin cannellini beans, rinsed and drained 1 bulb fennel, sliced very thinly 1 large stalk celery, sliced 400g medium portabello mushrooms, quartered 1 tsp garlic powder 150g mixed baby lettuce leaves 2 green apples, sliced thinly 50g walnuts, toasted and roughly chopped Fennel fronds, for serving Olive oil, for dressing Sherry vinegar, for dressing Salt and pepper, to taste Method: Place the cannellini beans, fennel and celery in a small bowl. Drizzle with a little olive oil and sherry vinegar. Season with salt and pepper. Toss to combine and set aside. Preheat oven to 200˚C, fan on. Place mushrooms on a baking tray. Drizzle with olive oil and season with salt, pepper and garlic powder. Roast for ± 7 minutes until tender and juicy, but retain some bite. Allow the mushrooms to rest. Once the mushrooms have rested, assemble the salad. Layer the baby leaves and apples on a serving platter. Spoon over the marinated bean mixture. Top with the roasted mushrooms. Sprinkle with walnuts and fennel fronds. Season lightly. Drizzle everything with a little extra sherry vinegar and olive oil and serve!

February 1, 2023

Peachy tips for easy, healthy lunchboxes

Getting back into the school routine doesn’t have to be painful. With some basic planning and organising habits, you can beat the weekday morning blues and get the kids off to school with a smile and a wave. If you do just one thing this year to make the kid’s school life easier on you, consider mastering the healthy lunchbox. It’s easier than you think. Registered dietitian, Reabetjoe Mokoko aka Rea-TheCookingDietitian, says, “Lunchbox packing can be overwhelming, especially with the hectic weekday schedules most parents have. However, school snacks and lunches are important as they help to fuel kids, giving them the energy they need to get through the school day. Research shows that kids who are well-nourished can focus better and are able to perform at their peak academically and at sports. Packing healthy lunchboxes also contributes towards building healthy eating habits in kids. Remember that fresh vegetables and fruit are your best friends when it comes to filling up a lunchbox with goodness. We’re lucky to start off the school year with delicious stone fruit in season, which can be added whole to the lunchbox. Look out for yellow cling peaches and firm nectarines, as well as plums and apricots because these fruits will travel well, and they are always favourites with kids.” Rea points out that the key is to plan and prepare in advance as much as possible on the days that are less busy. She says, “Buy fruit and vegetables on a Sunday, then wash and chop them up in advance. Snacks such as nuts, popcorn and pretzels can also be pre-packed in advance. Pack lunchboxes the night before school so that you can lessen the morning rush of trying to get the kids ready on time while also preparing their breakfast.” With most families on tight monthly budgets due to the ongoing economic downturn, it’s important to focus on packing healthy lunchboxes that are affordable. One cost-saving, time-saving hack is to cook a bit extra at suppertime so that you have tasty leftovers that can be used for school lunchboxes. Rea says, “Portions of leftover pasta, lentil or rice dishes can easily be included in lunchboxes or extra chicken can be used to make a chicken salad sandwich. Many leftover dishes work well in a wrap or pita bread with a bit of fresh salad such as grated carrot and chopped tomato. Instead of buying pre-packed small snacks such as nuts, peanuts, and pretzels, buy the cheaper bulk packs of the healthier snacks and portion them into smaller packets at home. I also always advise to pack fresh fruit that is in season, not only are they more affordable but they also have a higher nutritional value.” So, what does a healthy lunchbox include? Rea says, “Every day, choose a variety of easy to eat foods that your kids enjoy from all the different food groups. Include fresh fruit and vegetables, healthy proteins such as peanut butter and eggs, whole grain starches such as brown bread, and dairy such as low-fat yoghurt, cottage cheese and cheddar. If you need to add fats in your preparation, use a healthy fat such as olive oil.” Rea’s Five Key Tips when it comes to lunch box packing: 1. Involve your kids from the planning to the preparation. 2. Keep it fresh and healthy, limiting highly processed foods. 3. Always include a variety of fruit and vegetables. 4. Limit unhealthy foods that offer no nutrition such as fried fatty foods and items high in sugar and salt such as sweets and crisps. 5. Avoid packing fizzy drinks and opt for low calorie beverages such as milk and water. It helps to have a small repertoire of wholesome recipes that you can use to add healthy, homemade foods to your kids’ lunchboxes. Try these back-to-school lunchbox recipe ideas from Juicy Delicious: Nectarine and Smoked Chicken Lunch Box by Jenny Morris Quick and Easy Nectarine Cookies by Jenny Morris Porky Plum Balls by Jenny Morris Peachy Granola Bars by Lolene Krige Follow @juicydelicioussa on Instagram or visit www.juicydelicious.co.za Choosing a lunchbox Choose an affordable, quality lunchbox and water bottle for each child, such as the Addis BPA free, On-The-Go food storage range and re-usable hydration bottles. Addis is a proudly South African brand producing innovative, quality plastic products for over 100 years. BPA, bisphenol A, is an industrial chemical commonly used in plastics that may have health impacts on children, so it’s important to go with BPA free options.

January 31, 2023

Kitchen Time During Festive Season: Cooking Together

The holidays are a great time for caregivers and kids to cook together. Families can use this time, away from work and school, to reconnect with each other by cooking together and teaching their families valuable skills. Skills such as how to prep family recipes, learn how meals/dishes are put together, and the nutritional value behind these foods. Caregivers who want to cook with their children are often faced with trying to figure out how to make it fun and engaging. Here are some ideas for easy kitchen activities that will make cooking together a fun experience: Start small and encourage play! Make kitchen time fun by encouraging play. Getting comfortable in the kitchen goes beyond watching but also involves handling food and cooking utensils. We want our kids to feel like the kitchen is their space. Allowing kids to handle ingredients, wash produce, or even simply play with toys within the cooking area creates a connection. Set up a “sensory activity” like allowing kids to use measuring cups and spoons to practice scooping and levelling. You can take this a step further and let them measure the basic ingredients such as sugar and flour Make up songs for simple tasks and make it fun Humming a song, putting on your child’s favourite soundtrack, or creating your very own cooking jingle, can lighten the mood for both of you. This is effective fun when teaching kids skills that require patience like stirring slowly or taking turns. Children will learn to love cooking if you relax and have fun with them in the kitchen. Give the children an opportunity to experiment with your guidance and only step in when it’s necessary, otherwise let them enjoy and create. Embrace the mess Cooking is messy, there is no way to completely avoid it. Kids learn so much from exploring. Don’t mind the mess, let them be creative and have fun. Wiping down the counter or washing up dishes can be a dual exercise. Create food art and encourage their imagination Make healthy eating fun for kids by getting creative at mealtimes. Presenting food in the form of a picture or simple pattern, or decorating the rim of the plate, can make it more exciting and enticing for children. Animals and faces are always popular, and broccoli and cauliflower make excellent trees! Why not let kids cut carrots and cucumbers with cookie cutters, into interesting shapes like hearts, stars and diamonds. Encourage your kids to be imaginative in the kitchen. Give them free reign when decorating their cookies or challenge them to create a fruit-salad rainbow or vegetable animals. Turn it into a contest to see who can come up with the best design. But remember, everyone is a winner as they all get to enjoy a delicious prize. ROLL, ROLL, ROLL THE DOUGH Get your pre-schoolers involved teaching them about the dough. Helping to roll out or need dough will give their muscles a good workout, and they’ll be amazed when they see the results of their labour. Children tend to eat more of the healthy food on their plates when they help prepare it. There are lots of tasks that your children can help with. Washing, grating, or mashing are all fun activities for kids. And don’t forget the washing up too! For fun recipes and more tips, visit the Nestlé for Healthier Kids site: www.nestle-esar.com/N4HK By Anne-Marie De Beer, Nutrition, Health and Wellness Manager, Nestlé East and Southern Africa

December 16, 2022

Picnic Pack List – must have snacks for the outdoors

Pack away the sweaters! Summer is here and that means more time to get outdoors with your family and friends. There is nothing better than a lazy Sunday walk followed by a delicious picnic in the park, on the mountain or at the beach. If you’re out of ideas of what food to pack, Rhodes Quality has you covered with convenient, easy-to-make and wholesome goodness that is sure to put an end to the cries of ‘oh no not another tuna sandwich.’ Try these quick tasty, sweet and savoury treats the next time you are packing a basket to head outdoors: from a gherkin cheese ball to crispy chicken and avo wraps or Hawaiian pizza pancakes, jam filled shortbread cookies or a chickpea trail mix; there’s something for everyone. Gherkin cheese ball No-stress appetiser, perfect for outdoor dining. Ingredients (serves 8) 130 g (± 8 whole) Rhodes Quality Sweet & Sour Whole Gherkins, chopped 250 g (1 tub) plain cream cheese 80 ml (⅓ cup) sour cream 250 g (1 cup) grated cheddar cheese 2.5 ml (½ tsp) garlic powder 45 ml (3 Tbsp) flat leaf parsley, chopped salt and freshly cracked black pepper 100 g (1 cup) pecan nuts, chopped To serve: crackers or bread Method Place the cream cheese and sour cream in a large bowl and mix until smooth. Stir in the sour cream, cheddar and garlic powder until evenly mixed. Add the Rhodes Quality Sweet & Sour Whole Gherkins and the parsley and stir to mix. Season to taste. Chill the mixture for 30 minutes. Spoon the mixture onto a sheet of plastic wrap and use the plastic wrap to shape the mixture into a ball. Roll the ball in the chopped nuts. Serve with crackers or fresh baguette. To prepare for a picnic: Roll the mixture into individual small balls. Crispy chicken and beetroot wrap Crunchy and fresh, these are an excellent wholesome meal on their own. Prepare and wrap individually ready for your picnic. Ingredients (serves 4) 250 ml (1 cup) Rhodes Quality Sliced Beetroot in Vinegar, drained 250 ml (1 cup) Hinds Southern Coating Original 400 g chicken breast fillets, sliced into even strips 125 ml (½ C) all-purpose flour 2 eggs, beaten oil for frying Wraps 4 wraps 500 ml (2 cups) mixed salad greens, washed To serve: lemon wedges and mayonnaise (optional) Method Toss the chicken strips in the flour and shake off any excess. Dip the chicken strips in the egg and then toss in the Hinds Southern Coating until evenly coated. Deep fry in hot oil until golden and crispy. Drain on a paper towel to remove excess oil. Heat the wraps. Top with lettuce. Top each wrap with a serving of Rhodes Quality Sliced Beetroot in Vinegar. Divide the chicken between the wraps. Top with mayonnaise if using. Chickpea trail mix Crunchy roasted trail mix, perfect for lunch box munchies, picnics or a hike. Ingredients (makes 5 cups) 1 x 410 g can Rhodes Quality Chickpeas 15 ml (1 Tbsp) brown sugar 15 ml (1 Tbsp) ground cinnamon 250 ml (1 cup) pumpkin seeds 100g (1 cup) walnuts, toasted 125 ml (½ cup) sunflower seeds 125 ml (½ cup) chocolate chips 500 ml (2 cups) popcorn Method Drain and rinse the Rhodes Quality Chickpeas. Lay the chickpeas out in a single layer on a clean dish towel. Pat as dry as possible and leave to air dry for a further 30 minutes. Place the chickpeas on a baking sheet that has been lined with baking paper. Roast in an oven that has been preheated to 180°C for 10 minutes. Mix together the brown sugar and the cinnamon. Remove the chickpeas from the oven and toss in the cinnamon sugar. Return to the oven and roast for a further 15 minutes or until golden. Turn off the oven and leave the chickpeas to cool and crisp. Toss the cooled chickpeas with the remaining ingredients. Store the trail mix in an airtight container. Hawaiian pizza pancakes Savoury pancakes perfect for packing. You can make these ahead of time, cool and portion to save for later. Ingredients (makes 12) 1 x 50g sachet Rhodes Quality Tomato Paste 1 x 440 g can Rhodes Quality Pineapple Pieces in Light Syrup, drained 250 g (2 cups) self-raising flour 1 ml (¼ tsp) salt 300 ml (1 cup +3 Tbsp) milk 1 egg 150 g ham, chopped sunflower oil for frying Method Sift the flour and salt into a large bowl. Whisk together the Rhodes Quality Tomato Paste, milk and the egg. Whisk the milk mixture into the dry ingredients, beating until a smooth thick batter. Stir in the Rhodes Quality Pineapple Pieces and the ham. Allow the batter to stand for 10 minutes. Heat a little oil in a non-stick frying pan over medium heat. Use a 65 ml measuring cup to scoop the batter onto a non-stick pan and shape quickly into rounds. Fry only two pancakes at a time. Cook until the pancakes have bubbles on the top, then flip them over and cook for an additional minute. Repeat with the remaining batter. Cool, portion and freeze for later use. Remember to Go with Goodness this summer, go with the right food choices for your family, go with Rhodes Quality. Visit: www.rhodesquality.co.za or follow @rhodesquality #GoWithGoodness for more summer inspiration.

December 10, 2022

Summer Smoothies Perfect for Sharing

With early morning weekly starts or lazy weekend mornings, everyone can agree that getting up in summer is much nicer than the colder months we’ve come out of. But, when it’s just too hot to cook breakfast, here are some yummy pick me up smoothies to get you on your way. Four delicious juicy smoothies are vitamin packed to keep you going whether it’s on the run for work, heading into the outdoors or just lazing by your pool. Pineapple and cucumber smoothie A fresh fast-morning smoothie packed with greens and vitamins. Ingredients (makes 4) 1 whole cucumber 1 x 440 g can Rhodes Quality Pineapple Pieces in Syrup, drained 250 ml (1 cup) Rhodes Quality 100% Pineapple Juice, chilled 250 ml (1 cup) coconut water, chilled 2.5 ml (½ tsp) Hinds Spices Pure Ground Ginger Method Place the cucumber, Rhodes Quality Pineapple Pieces in Syrup, Rhodes Quality 100% Pineapple Juice, coconut water and Hinds Pure Ground Ginger into a blender. Blend until smooth. Serve immediately. Spinach and orange juice smoothie A fresh fast-morning smoothie packed with greens and vitamins. Ingredients (serves 2) 375 ml (1½ cups) Rhodes Quality Orange 100% Fruit Juice Blend 1 small cucumber, chopped 500 ml (2 cups) fresh spinach, washed 1 large banana 250 ml (1 cup) ice optional: 10 ml (2 tsp) honey Method Place the Rhodes Quality Orange 100% Fruit Juice Blend into a blender. Add the remaining ingredients and blend on high until smooth and creamy. Serve immediately. Carrot, apple, ginger and orange juice An everyday immune boosting juice. Ingredients (serves 8) 250 ml (1 cup) Rhodes Quality Apple 100% Fruit Juice, chilled 250 ml (1 cup) Rhodes Quality Orange 100% Fruit Juice, chilled 2.5 ml (½ tsp) Hinds Ground Ginger 2 carrots 1 cup ice Method Place the Rhodes Quality Apple 100% Fruit Juice and the Rhodes Quality Orange 100% Fruit Juice into a liquidiser. Add the Hinds Ground Ginger, carrots and ice. Process until smooth. Serve well chilled. Peach and ginger smoothie Fast and fresh breakfast smoothie. Add a little ginger to smoothies for its anti-inflammatory and immune boosting properties. Ingredients (makes 2) 1 x 410 g can Rhodes Quality Peach Halves in Syrup, drained 5-10 ml (1-2 tsp.) Fresh ginger, peeled and finely grated 5 ml (1 tsp.) Honey 190 ml Coconut milk To serve: Ice cubes Method Place the Rhodes Quality Peach Halves in Syrup in a blender. Add the ginger, honey and coconut milk. Blend until smooth. Pour the smoothie over the ice cubes and serve. Remember to Go with Goodness this summer, go with the right food choices for your family, go with Rhodes Quality. Visit: www.rhodesquality.co.za or follow @rhodesquality #GoWithGoodness for more summer inspiration.

December 2, 2022

The Fermented Food Frenzy

40 trillion: the number of bacteria that make our gut a home. Every day, we live in harmony with these beneficial bacteria, collectively known as gut microbiota, which help to digest the food we eat, produce vitamins like vitamin K and the B-vitamins, protect against invading harmful bacteria, and help support our immune system. With such an important role to play, how do we keep our gut microbes happy and healthy? Simple – fermented foods, the rising stars on our grocery shelves. Fermented foods and beverages are made using different combinations of bacteria, such as lactic acid bacteria, and other microbes like moulds and yeasts. In fact, fermentation is thought to be the oldest and most economical method of producing and preserving food, with over 3 500 fermented foods making up one-third of our human diet. A Focus on Fermentation During fermentation, unique and beneficial changes take place to a food or beverage. The process of fermentation increases the shelf-life to improve preservation, vitally important in food security and food safety. Registered dietitian, Monique Piderit says: “Fermented foods also add to the nutritional value of our diet. This is because these foods can contribute towards making some vitamins and other healthy bioactive compounds more available to the body. We also know that fermented foods can help remove and reduce toxins (like mycotoxins) and anti-nutrients (like tannins and phytic acid) from our diets, as well as help with the digestion of parts of the food that sometimes cause trouble in our guts (like how the lactose in fermented dairy is pre-digested for easier absorption).” Go for the Gut Likely the most well-known benefit of eating fermented foods are the great gut-enhancing benefits. Poor diets, stress, medication like antibiotics and anaesthesia, as well as other factors can substantially effect the beneficial bacteria in the gut microbiota. Made with these healthy microbes, fermented foods are a source of live and active cultures. Regularly enjoying fermented foods in our diets can then help to restore the balance of gut bacteria because of the live cultures that exist naturally in these foods. And what’s more, studies have shown that if we regularly eat fermented foods and beverages, the live cultures can potentially increase the microbes in our gut by 10 000 times. Now while fancy fermented foods like kefir and kombucha are all the rage, there are two everyday foods that top this list: yoghurt and maas. Fermented dairy is so proudly part of our South African heritage and a supplementary staple food, with great cultural importance. These dairy-based South African favourites are convenient, easy-to-access, storage friendly. and cost-effective examples of fermented foods. Choosing these foods regularly also supports the recommendation of our food-based dietary guidelines to “Have milk, maas and yoghurt every day.” Here’s how to get with the fermented food frenzy, the South African way: Yoghurt, whether plain or flavoured, full cream or fat free, will support a healthy gut and also supplies naturally occurring vitamins, minerals, proteins, and carbohydrates essential for good health. Yoghurt makes for an easy lunchbox filler for children and adults alike. Not a breakfast fan? Blend with fresh fruit for an on-the-go smoothie or serve as a healthy dessert dusted with cinnamon. Maas can be enjoyed as an anytime drink, either on its own or with some added flavour like honey or cocoa powder for a twist. Keep it simple and pour over pap for a quick start to your morning or serve with fruit as you would with yoghurt. Stir into soups or sauces for a creamy taste or use as a recovery drink after exercise. Go to www.rediscoverdairy.co.za for more recipes and ideas on how to include yoghurt and maas as part of a healthy and balanced diet.

October 4, 2022

Clever ways to make the most of your leftovers

Leftovers are an important part of every busy household – and for good reason. They’re a great way to save food from going to waste, plus they’re an excellent option if you’re looking to save a little time and money. But reheating food can be a dangerous game to play. And, if done incorrectly, it can lead to wasted taste and nasty side-effects. The good news, however, is that there are safe ways to reheat and revive your leftovers that will give your food a tasty second chance. Here’s what you need to know about reviving leftovers. Store food properly The first step to great leftovers is proper storage. Sealing leftovers is a must, as this will prevent bacterial growth and thwart cold air from drying out your food. It’ll also stop leftovers living in the fridge picking up scents and tastes from other groceries. Of course, some leftovers can be stored outside of the fridge, and most baked goods will be fine in a sealed container in a cool, dry spot. When it comes to prepared food though, you’ll want to keep leftovers in the fridge. Prepared food usually starts entering the danger zone for bacterial growth when kept at room temperature for longer than two hours. So, if you’re cooking a big batch of Saffron Rice for instance, you’ll want to get that into an airtight storage container and into the fridge as soon as possible after it has cooled. And that could become your rice component for the next time you cook your famous Chicken Curry. For a longer storage solution, the freezer is your best bet. Once again, keep the two-hour rule in mind and ensure that items are properly sealed. Know when to say goodbye You may be tempted to hang on to leftovers for days, thinking that they’re safe and sound in the fridge. Generally, however, already cooked food should only be stored for three to four days tops. Fridge storage should be reserved for cooked foods that you plan to finish soon. If you want to sustain something for longer, or if it’s just too much to consume in a few days, turn to the freezer. When it comes to items like cold foods or cooked vegetables, safe storage time may differ. Cold foods like deli meats or chicken need to stay cold. If these foods have been left out for over two hours, it’s best to toss them. However, they’ll keep for seven to ten days in the fridge. With cooked vegetables, only hang on to leftovers for a maximum of three days. Revive them in the right appliance Knowing which appliance to turn to when reheating food can make or break the taste factor. Microwaves are great for convenience but can change the texture of leftovers – sauces can separate, and pizza loses its crisp base. Rather stick to reheating rice, couscous, soups, and stews in the microwave. Ovens are a great option if you want to revive the crunchiness and taste of things like potatoes the next day. However, they take time to reach the desired temperature, making your next-day meal slightly more time consuming. Air fryers are a convenient alternative here. They heat up faster than an oven and don’t leave your dishes soggy afterwards. The most convenient option of all is something that combines all the best elements of a microwave, oven, and air fryer into one versatile appliance. With multiple heating and cooking settings, the LG NeoChef Convection acts as an air fryer, microwave, convection oven, and more. It cooks quickly, heats evenly, and uses Smart Inverter technology to precisely control the temperature. This means you can pick the perfect setting, no matter what your leftovers are. It’s easy to use and sure to be a firm favourite in your kitchen. For the perfect leftovers, be sure to store your food properly, use it on time, and reheat it under the right setting. For ultimate convenience, invest in an appliance that can meet all your reheating needs with the simple push of a button.

September 13, 2022

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