Recipes - Parenting Hub

Yummy Recipes…

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

Best finger food recipes for babies

Once your baby is accustomed to purees you can start introducing finger foods, usually at around 6 to 8 months. Finger foods are an important part of your child’s food journey, helping them develop biting and chewing skills and developing their coordination and motor skills. Try these recipes. CREAM CHEESE DIP Little ones love dipping! This dip is super versatile – use Squish 100% Fruit Puree if you’ll be serving it with fruit slices, or add Squish 100% Veg Puree if you’re opting for savoury. Make this dip using any already open Squish 100% Fruit or Veg pouches you have in the fridge – feel free to mix and match flavours. Squish 100% Fruit and Veg Puree pouches come with a resealable lid, which cuts back on food waste when you are introducing new tastes and textures to your baby, and just want to try a small amount at a time. Ingredients ½ cup plain cream cheese ½ pouch of Squish 100% Fruit or Veg Puree Lightly steamed vegetable batons or slices of apple or pear Method Place cream cheese in a bowl and add your child’s favourite Squish 100% Fruit or Vegetable Puree. Stir well to blended. Finger food tip: Cutting food into wedges or batons is best. Make them around 7cm long so that your baby can hold in their fist. It is essential to steam or roast crunchy vegetables so that they can’t break into large chunks and become a choking hazard. SWEET POTATO PANCAKES Sweet potatoes are packed with beta-carotene and vitamin C and their natural sweetness makes them an excellent choice as your baby gets used to new flavours. These pancakes are made using a pouch of Squish 100% Sweet Potato, Apple and Cinnamon Puree. They freeze well, so you can have them easily on hand when you need a tasty meal for your little one. Squish 100% Fruit and Veg Purees are made using quality fresh fruit and veg and are free from nasties like preservatives, flavourants and colourants. Ingredients: 160 g (1 cup) cake flour 5 g (1 tsp) baking powder 2 eggs 125 ml (½ cup) milk (you can switch this out for breastmilk or formula) 1 x 110 ml Squish 100% Sweet Potato, Apple and Cinnamon Puree 15 ml (1 Tbsp) oil for frying Method: Sift together flour and baking powder. Whisk together eggs, milk and Squish Puree. Whisk the Squish mixture into the dry ingredients and beat to a smooth, thick batter. Heat the oil over a very low heat in a non-stick frying pan. Add spoons of the batter and shape into circles. Cook until bubbles form on the surface of the pancake, then flip over and cook on the other side until the pancake is firm to the touch. Repeat with remaining batter. Finger food tip: Sometimes little ones can ‘store’ food in their mouths. At the end of mealtimes give their mouth a quick check to see they have swallowed all of their food. VEGGIE-LOADED SCRAMBLED EGG From around six months it is safe to introduce eggs into your child’s diet. Although you might not think of scrambled eggs as finger food, your little one with love picking up the bits of egg and eating it. Just make sure when you’re scrambling that you don’t break the egg up into pieces that are too small. This scrambled egg has Squish 100% Veg Puree added to it – we used Squish 100% Mixed Veg Puree, but you could try different flavours too, including Butternut + Carrot or Pear + Sweet Potato. Serve with toast cut into fingers. Ingredients 2 eggs 50 ml (½ pouch) Squish 100% Mixed Vegetable Puree (or any flavour you please) 45 ml (3 Tbsp) cheddar cheese, grated Method Crack the eggs into a bowl and whisk. Add Squish Puree and mix well. Melt a blob of butter in a non-stick pan over medium heat. Add the egg and puree mix and cook, stirring, until just cooked. Stir in the cheese. Finger food tip: When your baby first starts on finger foods you need to ensure the food is soft. Your baby should be able to squash the food between their fingers.

September 12, 2022

Cooking with Dairy – Less waste and more goodness

Milk, maas, cheese and yoghurt are frequently essential components of our family meals, adding not just flavour and texture but high nutritional value. Dairy offers us a nutrient-dense option packing a punch with high-quality protein well-balanced with carbohydrate and fat, as well as important nutrients such as calcium, phosphorus, potassium and vitamins. From young to old, dairy offers benefits to every family member. When it comes to planning meals and managing the monthly food budget, dairy products also offer incredible flexibility and versatility. Dairy can literally feature in any meal of the day – from yoghurt and fruit at breakfast, the cheese in a lunchbox sandwich to the heart-warming lasagne for family dinner. Dairy can be used to enhance the nutritional value of a meal or snack, as well as improve the flavour and texture of a dish. Getting more from dairy, while avoiding food waste It helps to keep track of the ‘use-by’ dates on dairy products. Many dairy products such as milk, yoghurt and hard cheeses freeze well, so, if it looks like there is going to be a surplus, divide into portions and freeze beforehand. In these tough economic times, when we are trying hard to make the budget stretch, it helps to have some tips for making good use of leftover milk and other dairy, for instance: To save costs substitute milk for cream in soups and sauces. Add leftover or slightly soured milk to other soup and sauce recipes, as well as to your stock for risotto for a creamier result. Use any surplus of milk to bake bread, muffins, pancakes or cake. It can also be used for dessert in a custard sauce or sago pudding or treating the kids to a cup of warm milk before bed. Turn a cup of leftover milk into a buttermilk substitute by adding it to a teaspoon of white vinegar and lemon juice. Stir gently and let it stand before use. When it comes to leftover hard cheeses such as cheddar and gouda, cut off any mould that has developed, about one centimetre deep, and still use the remainder. Don’t discard the rinds of hard cheeses such as parmesan and pecorino. Instead add them to soups and stocks while they cook. They add a delicious umami flavour and slightly thicken soups and sauces. Remove the remaining rinds before serving. Smart hacks for cooking with dairy Dairy such as yoghurt, cream, milk, crème fraiche and full-fat cream cheese should be added to sauces, soups and other dishes over a low heat and gently stirred in. Dairy-based sauces such as a bechamel, cheese or custard should similarly be prepared over low to moderate heat, and boiling should be avoided. Yogurt, milk, cream and sour cream can benefit from a touch of flour during cooking to ensure that it doesn’t separate into curds and whey. Maas, buttermilk and yoghurt can all be used to tenderise meat and chicken. Lactic acid in dairy helps to soften inexpensive cuts of meat giving you a more succulent result. Marinate meat and chicken with dairy overnight or for a couple of hours in a covered dish kept in the fridge. Dairy-marinated chicken is excellent for braaing, potjies, frying and oven-baking. Yoghurt is an excellent addition to soups, stews, sauces and curries. Fold it into the dish gently over a low heat to maintain its rich and creamy consistency. Swop buttermilk or maas for milk in recipes for omelettes, flapjacks and pancakes for a fluffier result. To prevent your veggie quiche from turning out too watery, sprinkle a little flour over the veggies and then replace all or half the milk with cream, maas or double-cream yoghurt. Use yoghurt as a substitute for oil or mayonnaise in dips, salad dressings and sauces. Yoghurt is ideal for freezing and makes excellent frozen lollies for kids and yoghurt bars for the whole family. Swop buttermilk or maas for coconut milk in curry recipes for a creamier, flavourful result. Here are some Rediscover Dairy recipes that are perfect for cooking with maas, using left over milk, using dairy in salad dressings and baking with dairy: Amasi Pot Bread Buttermilk Ranch Dressing Citrus Baked Sago Pudding Creamy Amasi Baby Marrow Soup For more dairy ideas join the Rediscover Dairy Facebook page: www.facebook.com/RediscoverDAIRY

August 30, 2022

Goodness-packed lunchbox fillers

A nutritious and delicious lunchbox is essential to see your little one through the day. These quick and easy prep-ahead snacks are packed with Squish goodness and will take the hassle out of filling your child’s lunchbox every morning. Add a Squish 100% Pressed Juice box to their lunch bag to help keep your toddler hydrated as they go about their busy day. SQUISH BAKED BREAKFAST BARSSQUISH BAKED BREAKFAST BARS These breakfast bars store really well in a sealed container, which means if you bake a batch on the weekend, they should see you through the week. We’ve used Summer Berries in this recipe, but it works just as well with any of the many Squish flavours. Try Pear + Prune; Pear, Butternut, Yoghurt + Mango with Cinnamon; Apple + Guava; or Fruit Salad. Squish 100% Fruit and Veg Purees are made used quality ingredients and are free from preservatives, flavourants and colourants. Ingredients 1 x 110 ml Squish 100% Summer Berries Puree 750 ml (3 C) quick oats 125 ml (½ C) sugar 2.5 ml (½ tsp) salt 5 ml (1 tsp) baking powder 5 ml (1 tsp) ground cinnamon 125 ml (½ C) butter, melted 2 eggs Method Place the dry ingredients into a large bowl. Mix together the puree, butter and eggs. Add the puree mixture to the dry ingredients and stir until well blended. Line a baking tray with baking paper and spoon in mixture. Flatten with the back of a spoon. Bake in an oven that has been preheated to 180°C for 25 minutes or until firm to the touch. Leave to cool slightly then cut into fingers. TIP: These breakfast bars are also delicious crumbled over some natural yoghurt and topped with Squish 100% Fruit Puree. SQUISH FRUIT AND SPICE LOAF This moist tea cake stores well in the fridge so you can simply slice off as you need. The loaf is packed with grated carrot too, which is high in fibre, Vitamin A and beta-carotene. Ingredients 1 x 110 ml Squish 100% Pear, Butternut, Yoghurt + Mango with Cinnamon Puree 125 ml (½ C) Squish 100% Apple Juice 440 ml (1¾ C) cake flour 250 ml (1 C) sugar 5 ml (1 tsp) cinnamon 2.5 ml (½ tsp) baking powder 5 ml (1 tsp) bicarbonate of soda 125 ml (½ C) grated carrot 2 eggs 125 ml (½ C) sunflower oil Method Sift the flour, sugar, cinnamon, baking powder and bicarbonate of soda into a large bowl. Add the grated carrot. Mix together the eggs, oil, juice and puree. Add to the dry ingredients and beat well to mix. Pour the batter into a loaf pan that has been sprayed with non-stick spray. Bake in an oven preheated to 180°C for 35 minutes or until the loaf is well risen and a wooden skewer inserted into the middle comes out clean. Turn out and leave to cool. TIP: Use a frozen Squish 100% Pressed Fruit Juice box as a lunchbox cooler. Your child can then enjoy it later in the day once it has melted. CHEESY VEG BALLS These tasty little balls are so moreish, and they’re packed full of healthy veg! They’re a great way to use up half-empty Squish 100% Veg Purees you might have in your fridge – just make the quantity up to 110ml. All Squish Puree pouches come with a resealable screw-on lid, helping you cut back on food waste. Just use what you need, then pop in the fridge for later. Ingredients 1 cup cheese 1 x 110ml Squish 100% Mixed Veg Puree (or any flavour you please) 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, finely grated 2 Tbsp olive oil/coconut oil 1 tsp dried herbs Method Combine all the ingredients then 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. For a dipping sauce, simply mix some full-cream plain yoghurt with Squish 100% Veg Puree. TIP: These can also be cooked in an air-fryer – 10 minutes tops. • Looking for more toddler-friendly lunchbox inspiration? Click here.

August 17, 2022

Turn leftovers into tasty toddler suppers

With a little culinary creativity, last night’sleftovers can be transformed into a quick and easy supper for your little one. These recipes will help you make tasty suppers in a flash – and help you cut back on food waste (and your grocery spend) too. It’s a win-win for everyone! CREAMY TUNA PIE This dinner is so delicious and easy, it is worth cooking a little extra mash each time you make it so that you have leftovers for this toddler-friendly fish pie. We used Squish 100% Mixed Vegetable Puree, but it will be as yummy with Squish 100% Butternut + Carrot. Squish 100% Fruit and Veg Purees allow you to conveniently add natural goodness to your toddler’s mealtimes. They’re made using quality fresh fruit and veg and contain no preservatives, colourants or flavouring, so they’re as good as homemade, just minus the fuss! Ingredients 1 cup mashed potato 1 x 110 ml Squish 100% Mixed Vegetable Puree 1 x tin tuna, drained 2 Tbsp milk 1 Tbsp grated cheddar, for topping Method Stir drained tuna, and Squish Puree into leftover mashed potato, mixing gently. Add milk to make the mixture more creamy. Place mixture in ramekins and top with grated cheese. Bake in the oven at 180° for around 15 minutes until heated through. TIP: Got a little leftover cooked chicken in the fridge too? Switch the tuna for shredded chicken and follow the same method. VEGGIE SAUCE Leftover cooked pasta loves this sauce – and so does mash! This is also a great way to use up the leftover Squish 100% Fruit and Veg Purees you may have in your fridge too. You can use a mixture of them to make up the required amount – this recipe is forgiving so you could use a little more or a little less too. All Squish Purees come with a convenient resealable screw-on lid, so you don’t need to waste a drop. Just use what you need then pop it back in the fridge for later. Ingredients 2 Tbsp olive oil 1 medium onion, finely chopped 1 clove garlic, crushed 1 x 410 g can Rhodes Quality Chopped & Peeled Tomatoes 1 x 110ml Squish 100% Butternut + Carrot Salt and pepper 2 Tbsp basil leaves, finely chopped Method Heat the oil in a medium saucepan. Add the onions and fry until softened. Add the garlic and fry for a few minutes more. Add tomatoes and Squish Puree. Simmer over low heat for 15 minutes or until thickened. Remove from the heat, season to taste and stir in the fresh basil. TIP: This sauce freezes well. Make a batch and divide into meal-size portions so you can just grab out of the freezer and use when needed. CHICKEN AND VEG RICE The convenience of Squish 100% Fruit and Veg Puree means you can always serve your child a nutritious meal, no matter how little time you have – especially when you have other tasty leftovers on hand too! This recipe uses cooked rice and chicken. Ingredients 1 cup cooked rice 100g chicken, shredded 1 x 110 ml pouch Squish 100% Apple, Sweet Potato + Sweetcorn Method Heat a small saucepan over medium heat, adding a dollop of butter. Add rice and chicken and fry briefly. Add Squish Puree and continue stirring until heated through. TIP: Having ready-cooked chicken breasts in your fridge is the key to easy suppers. Steam a batch on Sunday night so you’re prepped for the week. You can add to leftover rice, mash or pasta and stir through a pouch of Squish 100% Veg Puree.

August 3, 2022

Nutritious packed snacks and lunches for a day out with your toddler

With a little careful planning – and an extra change of clothes! – heading off for a day out with your toddler in tow needn’t be daunting. Packing a variety of nutritious single-serve snacks and treats is essential to keep hunger at bay. These recipes are tasty and packed full of natural goodness – your little one will love them! FRUIT CRUNCHIES These treats are full of sweet fruit which means less cane sugar. We used Squish 100% Apple Fruit Puree in the recipe, but you can switch it for any flavour you choose, or use a combination of leftover Squish Purees from your fridge. All Squish 100% Fruit and Veg Purees have a screw-on lid, which means you can just pop the lid back on and save leftovers for later. Ingredients: 230 g (1 cup) rolled oats 60 g (½ cup) desiccated coconut or ground almonds 125 g (¾ cup) cake flour 2.5 ml (½ tsp) baking powder 1 ml (¼ tsp) bicarbonate of soda 60 g (⅓ cup) dried apricots, finely chopped 65 g (¼ cup) butter 55 g (¼ cup) brown sugar 1 x 110 ml Squish 100% Apple Fruit Puree Method: Place the oats, coconut (or nuts) and cake flour into a bowl and stir to mix. Add the baking powder and bicarbonate of soda. Add the apricots. In a small saucepan melt the butter and the sugar together. Whisk in the Squish Puree and leave to cool. Add the apple mixture to the dry ingredients and stir well until evenly blended. Press the mixture into a baking pan that has been sprayed with non-stick spray and lined with baking paper. Bake in an oven that has been preheated to 160°C for 30 minutes or until golden brown. Remove from the oven and slice into bars in the pan. Leave to cool. TIP: Use a frozen Squish 100% Pressed Fruit Juice as an ‘ice pack’ in your cooler bag. Your little one can drink it later in the day once it has melted. CREAM CHEESE DIP AND CRUDITÉS This snack is so quick and easy to make and travels well. Plus, it provides a perfect combo of protein, dairy and healthy fruit and veg. Squish 100% Fruit and Veg Purees are made from quality fresh fruit and veg and are free from preservatives, colourants and flavouring, which means they’re just like homemade. And there is no added sugar or starch. Ingredients ½ cup plain cream cheese ½ pouch of Squish 100% Fruit and Veg Puree Fresh veggies or fruit, for dipping. Method Place cream cheese in a bowl and add your child’s favourite Squish 100% Fruit + Vegetable Puree. Stir well to blended. Serve with washed and cut fruit and vegetables. TIP: Switch the cream cheese for cottage cheese for a different taste and texture. POTATO POPS These filling and delicious pops are mess-free and easy to serve. You can switch the regular potatoes for sweet potato if you like. Ingredient 500 ml (2 cups) mashed potato 1 x 110 ml Squish 100% Veg Butternut + Carrot Puree 250 ml (1 cup) grated cheddar cheese 1 egg 295 ml (1 cup + 3 Tbsp) breadcrumbs salt and freshly cracked black pepper 30 ml (2 Tbsp) sunflower oil Method In a large bowl, combine the mash, Squish Puree and cheese. Add the egg and 45 ml (3 Tbsp) of breadcrumbs and mix well. Season to taste. Shape into balls and roll in breadcrumbs. Heat the oil in a non-stick frying pan. Fry the potato pops in batches for 3 to 4 minutes until golden brown. These can also be cooked on a baking tray in the oven at 180°C for 15 minutes. TIP: These pops freeze well. Make a double batch and keep a stash in the freezer for lunchbox fillers. For more delicious delicious toddler-friendly recipes, visit www.squish.co.za

July 25, 2022

Veggie-loaded lunchbox fillers

On busy mornings the last thing you want to be stressing about is what you’re going to put in your little one’s lunchbox. These simple recipes can be prepped ahead so that you always have snacks packed with natural goodness ready to go. CHEESY VEG BALLS These little balls of deliciousness are filled with veggies, including baby marrows, carrots, and Squish 100% Veg Puree – you can choose whichever flavour you like or use up your leftover Squish pouches. Our pouches come with resealable screw-on lids, making them super-convenient and cutting back on waste. You can just use what you need, then pop the leftovers back in the fridge to use later. These veggie balls freeze well, so you can make ahead and freeze then just grab what you need each day for your child’s lunchbox. Ingredients 1 cup cheese 1 x 110ml Squish 100% Veg Puree of your choice ¼ small onion, finely grated 2 cups breadcrumbs (simply put 3 or 4 slices of bread into your processor and blitz) ½ cup wholewheat flour 2-3 large baby marrows, finely grated 2 large carrots, finely grated ½ clove garlic, finely grated 2 tablespoons olive oil or coconut oil 1 teaspoon dried herbs Method Combine all the ingredients and let the mixture 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. (If you have an Air-fryer, 10 minutes tops.) For a dipping sauce, mix some full-cream plain yoghurt with a little Squish Veg Puree. TIP: Double the recipe. If you have older children, they’ll love these in their lunchbox too. Just roll up in a wrap or pita. BEANY DIP Beans are an excellent source of protein and are packed with calcium, potassium, magnesium, folate, iron, and zinc. In other words, they’re an excellent addition to your child’s diet. We used Squish 100% Pear + Sweet Potato Puree in this recipe, but you can switch up the flavour by picking a different Squish Puree flavour, like Apple, Beetroot + Guava or Butternut + Carrot. Remember, Squish 100% Fruit and Veg Purees are completely free of added nasties like flavourants, colourants and preservatives – and there is no added cane sugar or starch. Pack along with mini pitas or fresh veggie sticks. Little ones always enjoy dipping! Ingredients 1 x 410g can of Rhodes Quality Butter Beans ½ clove of garlic 1 x 110ml Squish 100% Pear + Sweet Potato Puree 1 tbsp fresh herbs of your choice and a pinch of salt Method Drain butter beans and place into a food processor – or you can use a stick blender. Add garlic and Squish Puree. Add fresh herbs and a little salt. Puree until well blended. TIP: Keep leftover dip in a well-sealed container in the fridge and use within 3-4 days. FRUIT AND SPICE LOAF It is always nice to include a ‘treat’ in your toddler’s lunchbox, but that doesn’t mean you need to rely on shop bought snacks which are often full of preservatives and other additives. This home-baked loaf is bulked up with grated carrots – which are high in fibre, Vitamin A, and beta-carotene – and Squish 100% Pear, Butternut Yoghurt + Mango with Cinnamon Puree. It also contains a box of Squish 100% Apple Juice. Squish juices come in four flavours and are made from top quality 100% pressed fruit and vegetables and are preservative free. Remember to put one in your child’s lunchbox too, to keep them hydrated during their school day. Ingredients 1 x 110 ml Squish 100% Pear, Butternut, Yoghurt + Mango with Cinnamon Puree 125 ml (½ C) Squish 100% Apple Juice 440 ml (1¾ C) cake flour 250 ml (1 C) sugar 5 ml (1 tsp) cinnamon 2.5 ml (½ tsp) baking powder 5 ml (1 tsp) bicarbonate of soda 125 ml (½ C) grated carrot 2 eggs 125 ml (½ C) sunflower oil Method Sift the flour, sugar, cinnamon, baking powder and bicarbonate of soda into a large bowl. Add the grated carrots. Mix together the eggs, oil, Squish Juice, and the Squish Puree. Add to the dry ingredients and beat well to mix. Pour the batter into a loaf pan that has been sprayed with non-stick spray. Bake in an oven preheated to 180°C for 35 minutes or until the loaf is well risen and a wooden skewer inserted into the middle comes out clean. Turn out and leave to cool. TIP: This loaf cake is lovely and moist and stores well in the fridge so you can simply slice off as you need.

July 4, 2022

Add “Cheesy Breakfast Cups with Amasi” to your weekly meal plan

Planning ahead for the week’s breakfast meals and school lunchboxes helps to keep healthy eating on track and is much easier on the grocery budget than daily tuck shop money or those last-minute runs to the local store for emergency lunchbox items. Planning also helps to ensure that these meals include nutrient-rich whole foods and fresh, seasonal produce. This Rediscover Dairy “Cheesy Breakfast Cups with Amasi” recipe, created by food stylist and busy mom Leila Saffarian, can be a healthy, nutrient-rich breakfast (or breakfast-on-the-run) or a great addition to the school lunchbox, together with a yoghurt, some biltong and fresh fruit. They are a popular because: They are easy to make They can be made on a Sunday for the week ahead The kids can get involved in choosing their favourite ingredients The recipe can be adapted to include veggies They are a great protein boost including egg and dairy Amasi, milk or yoghurt can be used They are great for portion control – two of them are perfect for a fast-growing tween and contribute towards the daily protein and calcium requirements. They are versatile and can be used as a post-sport snack or for those ‘I’m hungry’ before supper is done moments. See here how to make the “Cheesy Breakfast Cups with Amasi”: Ingredients 3 Tbsp (45 ml) softened butter 2 Tbsp (30 ml) olive oil 1 small onion finely chopped 1 small red pepper deseeded and diced 100 g baby/ cocktail / Rosa tomatoes halved 200 g sliced button mushrooms Salt and pepper to taste 4 Tbsp roughly chopped fresh basil For the egg custard: 8 large eggs ¼ cup (60 ml) Milk or amasi or double cream yoghurt Salt and pepper to taste ½ cup (125 ml) grated cheddar cheese Instructions Preheat the oven to 200°C. Grease a silicone or 12-hole muffin tin with 3 Tbsp (45 ml) softened butter, place on a baking tray and set aside. Add 2 Tbsp (30 ml) olive oil to a medium, non-stick frying pan over high heat. Add the onion and fry for 1-2 minutes to soften. Add the red pepper and tomato halves and continue to cook for a further 5 minutes until softened, stirring every few minutes. Add the sliced mushrooms and cook for a further 5 minutes. Season with salt and pepper to taste. Remove from the heat and stir in the basil. For the egg custard, in a medium bowl, combine the eggs, milk / or Maas/ or yoghurt, season with salt and pepper and add the grated cheddar cheese. Whisk well to combine. Add the cooked vegetables to the egg custard, whisk well and divide the egg mixture between the muffin tin. Place the muffin tin into the oven to bake for 25-30 minutes, or until the egg mixture is set and golden on top. Remove from the oven and allow to cool in the tin before unmoulding. Nutrition Facts Per Cheesy Breakfast Cup Serving Size: 150 g Amount per Serving Energy: 1009 kJ Fat: 19.4g Protein: 11.5g Calcium: 118 mg Visit https://www.rediscoverdairy.co.za/resources-and-tools-2/recipes/

July 4, 2022

Quick meals and treats using pureed fruit and veg

Fruit and veg purees are a quick and easy way to add natural goodness to your toddler’s mealtimes. These yummy recipes all include Squish 100% Fruit and Veg Purees, which means you can simply grab a pouch from your pantry or fridge and get cooking – how convenient is that? Cheesy Veg Balls Little ones love finger foods – and these nutritious and delicious veggie balls are perfect for a meal on their own or as on on-the-go snack when you’re out and about with your child. We made these using a whole sachet of Squish 100% Mixed Veg Puree, but you can switch it up and use any of your child’s favourite Squish flavours, including Butternut + Carrot and Apple, Sweet Potato + Sweet Corn. Squish 100% Fruit and Veg Purees contain no nasties, which means they’re free from preservatives, colourants and flavourants and have no added sugar or starch. Ingredients 1 cup cheese 1 x 110ml Squish 100% Mixed Veg Puree 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, finely grated 2 tablespoons olive oil/coconut oil 1 teaspoon dried herbs Method Combine all the ingredients then 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. (If you have an air-fryer, 10 minutes tops.) For a dipping sauce, simply mix some full-cream plain yoghurt with Squish 100% Veg Puree. Veggie Mac and Cheese The great thing about Squish 100% Veg Purees is that they allow you to add veggie goodness to some of your children’s favourite meals, like scrambled eggs, bolognaise, or this delicious mac and cheese. It’s a good idea to double this recipe so that you can freeze the extra portions and have a whole batch of ready to heat-and-eat meals for those evenings when you’re short on time. And because every toddler loves mac and cheese, they’re great to have on hand when your little one has friends over for a playdate too. 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. Apple, Cinnamon and Rice Pudding This rice pudding is perfect for winter – it’s warm, nutritious, and full of flavour. Add even more fruity goodness by topping with sliced banana and a sprinkling of raisins. You can try different variations on this rice pudding by using a combination of different Squish 100% Fruit Purees – this is a great opportunity to finish up any half-pouches in your fridge. For a dairy-free option, you can use almond milk instead. Remember, even children with special dietary requirements can enjoy Squish 100% Fruit and Veg Purees – they’re free from egg, soya, wheat, nuts, dairy, and gluten. Only Squish 100% Fruit Yogi Purees contain cow’s milk. Ingredients 750 ml (3 cups) milk pinch of salt 30 ml (2 Tbsp) coconut sugar or brown sugar (optional) 2.5 ml (½ tsp) vanilla essence 100 g (½ cup) white rice 2.5 ml (½ tsp) ground cinnamon 1 x 110ml Squish 100% Apple + Banana Puree Method Place milk, salt, sugar (if using) and vanilla essence into a saucepan and bring to the boil. Reduce the heat to a low simmer and add the rice and cinnamon. Cook stirring occasionally for 40 minutes or until the rice is tender and the pudding thick and creamy. Remove from the heat and stir in the puree.

June 10, 2022

Simple toddler suppers for busy moms

Time-saving toddler suppers for busy moms Sometimes the day runs away with you, and before you know it, it is time to put supper on the table for your little one. These easy supper recipes will help you quickly prep and serve a meal that is full of natural goodness – and delicious too! BUTTERNUT AND CARROT MASHED POTATO Get supper sorted in a flash with this tasty supper – if you have leftover mash in the fridge, it can be on the table in minutes! You can serve this on its own, or add a bit of tuna, cooked chicken or mince for some extra protein and flavour. Squish 100% Fruit and Veg Purees are a smart choice for your growing child – they are made with quality fresh fruit and vegetables and are free of nasties like colourants, flavourants and preservatives, and have no added sugar or starch. Ingredients 1 cup mashed potato 1 x 110 ml Squish 100% Butternut + Carrot Puree Optional: Steamed tenderstem broccoli for dipping Method Heat mash in the microwave and stir through Squish Puree. Steam broccoli and serve alongside mash as dippers TIP: Always double-check the heat of food you have warmed in the microwave and stir before serving. CHEESY MIXED VEGETABLE EGG SCRAMBLE When you’re rushed for time, eggs are always a good option. They’re so versatile and are full of protein. This cheesy scramble is a good way to use up half-full Squish 100% Fruit and Veg Purees you might have in the fridge. Squish pouches come with convenient resealable lids, so you never need to waste a drop. Ingredients 2 eggs 50 ml (½ pouch) Squish 100% Mixed Vegetable Puree (or any flavour you please) 45 ml (3 Tbsp) cheddar cheese, grated Method Crack the eggs into a bowl and whisk. Add Squish Puree and mix well. Melt a blob of butter in a non-stick pan over medium heat. Add the egg and puree mix and cook, stirring, until just cooked. Stir in the cheese. Serve warm with buttered toast. TIP: Use a cookie cutter to create fun-shaped toast. CHICKEN AND VEG RICE The convenience of Squish 100% Fruit and Veg Puree means you can always serve your child a nutritious meal, no matter how little time you have. This tasty one-bowl supper is super-easy to make – we used Squish 100% Mixed Veg, but you can switch up the taste by using any Squish flavour, including Pear + Sweet Potato Puree, Butternut + Carrot Puree, or Apple, Sweet Potato + Sweetcorn. Ingredients 1 cup cooked rice 1 chicken breast, steamed and shredded 1 x 110 ml pouch Squish 100% Mixed Veg Method Heat a small saucepan over medium heat, adding a dollop of butter. Add rice and chicken and fry briefly. Add Squish Puree and continue stirring until heated through. TIP: It’s always a good idea to have a couple of ready-cooked chicken breasts in your fridge to add to leftover rice, mash, or pasta or to stir through a pouch of Squish 100% Veg Puree. You’ll find a whole range of easy-to-make, nutritious recipes on the Squish website. Click here.

June 3, 2022

How dairy helps you to provide affordable, nutrient-rich lunchboxes

The weekday challenge is all about finding the balance between our work, school, home and family demands. Facing severe time constraints and competing agendas, we have to still find the smart ways to help our kids eat well, avoid unnecessary snacking and be as physically active as possible during the weekdays. This highlights the importance of starting each day with a healthy, nutrient-rich breakfast – even if that’s breakfast on-the-run, or just popping a yoghurt and a fresh fruit in your handbag for your kids to snack on the way to school. Planning our kids’ school lunches and snacks for the school week helps to keep healthy eating on track and keeps our focus on providing them with nutrient-rich whole foods, making sure we are including fresh, seasonal produce. Taking time to prepare for making school lunchboxes at home, using the many good ideas and time-saving hacks that are easy to find, is also far easier on the pocket than giving them money for tuck shop foods, which do not always adhere to healthy eating guidelines. This daily attention to eating well and developing the habit of being physically active every day is critical for South African children. ‘Be active!’ is one of the South African Food-based Dietary Guidelines. Studies have shown that childhood obesity and overweight are increasing rapidly. In addition, nutritional deficiencies and the resultant stunting of normal childhood development and growth are still prevalent in South Africa. Maretha Vermaak, Registered Dietitian at Rediscover Dairy says, “Undernutrition includes protein-energy malnutrition and a number of micronutrient deficiencies. The health consequences of undernutrition include stunted physical growth and delayed mental development. These conditions affect millions of people, especially in the developing world, where approximately 60% of deaths among children under the age of five years are associated with undernutrition. Like many other parts of the world, South Africa faces a double burden of disease where overweight and obesity as well as undernutrition can occur in the same country, the same communities and even in the same household.” The 11 South African Food-based Dietary Guidelines provides a simple framework to help maintain a healthy diet, assist in keeping weight in check and make nutrient-rich food choices. They highlight five types of food that should be included in our daily diet – starchy foods as part of most meals; plenty of vegetables and fruit; legumes such as dried beans and lentils; dairy such as milk, maas and yoghurt; lean meat, eggs, fish and chicken. Too often though, the typical South African diet is found to have little variety of foods and a low intake of vegetables, fruit and dairy, while processed foods, sugary and salty foods as well as drinks high in sugar are consumed all too regularly. The benefits of whole foods Whole foods are foods that are minimally processed or not processed at all, such as fresh vegetables and fruits, milk, eggs, whole grains and legumes. The benefits of whole foods are that they are naturally complex, nutrient-rich foods providing a spectrum of nutrients that our bodies need to maintain healthy functioning. The health benefits from whole foods are more than the sum of its nutrients. Taking charge of school-day lunches and snacks Good lunchbox choices for learners in primary school take into consideration both their nutritional needs and their priorities at break time. Most young kids look forward to the bell because what they most want to do is run out and play. Therefore, lunchbox foods need to be easy to handle and consume. Your child’s stage of development is also a factor to think about. Teens can be weight conscious, and they also often have a big need to fit in and be perceived as cool. Planning healthy options for lunchboxes by shopping for whole food ingredients over the weekend and prepping lunchbox ideas when you have the time avoids last minute decisions, which tend to be less healthy and more costly. It helps to have a variety of suitable, convenient and nutrient-rich options on hand, and to involve your kids in planning their school lunches and snacks. Think also about portion control if your child needs to manage their weight or is striving towards a healthier weight. Keep your focus on both the nutritional value and convenience of your lunch box choices. For example, adding a dairy component to a lunchbox such as a small full-cream yoghurt or a portion of cheese is easy to do, and it will boost their daily intake of vital nutrients such as calcium and Vitamin A. Flavoured milk is a great alternative to an energy drink after sports practice. It helps to rehydrate, refuel and repair and at the same time provides all the important nutrients provided by milk. Of course, budget is also a big consideration, and making up lunchboxes at home has the advantage of being more cost-effective than providing cash for takeaways and tuck shop snacks. Cost, convenience and nutritional value – what are the options? Maretha Vermaak and Dr Hester Vermeulen, a specialist in consumer economics at the Bureau for Food and Agricultural Policy (BFAP) have teamed up to give some examples of school lunchboxes that are affordable, easy to prepare at home and nutrient-rich: Cheese, ham, lettuce and mayo sandwich on low GI bread plus an apple and 250ml UHT milk – R22,59 Hester says: “This choice is good nutritional value for money. It’s a top option containing good quantity of energy(3123kJ), protein (32g), fat (43g), and calcium (677mg). It is also high in fibre.” Maretha says: “Make sure you choose full cream milk so your child gets the benefits of Vitamin A as well.” Peanut butter sandwich on brown bread with flavoured milk plus an apple – R14,49 Hester says: “This cost-effective option provides good quality protein and the highest fibre content.” Maretha says: “This lunchbox meals will help your child to sustain their energy levels after break time and also gives them a good boost of calcium (531mg), which is

June 1, 2022

Quick and easy toddler meals and snacks you can freeze

As every busy parent knows, there often simply aren’t enough hours in the day to get everything done. But one thing you don’t want to compromise on is being able to give your child nutritious meals and snacks. These quick and easy freezer-friendly recipes will help make your life easier – and keep your toddler happy and well fed too! SNEAKY VEGGIE-LOADED MAC AND CHEESE The great thing about Squish 100% Veg Purees is that they allow you to add veggie goodness to your child’s favourite meals, like bolognaise, scrambled eggs, and mac and cheese, without them noticing – a great solve for picky toddlers. Squish 100% Fruit and Veg Purees contain no nasties, which means they’re free from preservatives, colourants and flavourants and have no added sugar or starch. Double this recipe so that you can freeze the extra portions and have a whole batch of quick and easy suppers ready to simply heat and serve when you’re pressed for time. 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. MINI FRUITY MUFFINS These mini muffins are perfect grab-and-go snacks and are great to add to your little one’s lunch box. Bake a batch (or two!) and freeze so you always have on hand when you need. These muffins are made using Squish 100% Fruit Puree, which adds natural sweetness meaning you can use less cane sugar. You can switch up the flavours by choosing different purees each time you bake a batch – try Summer Berries, Banana + Strawberry, or Pear. To make a variety in one go, divide the batter, and add the leftovers from your Squish pouches (even the Squish 100% Veggie Purees work well). Squish pouches come with a resealable lid, meaning you never need to waste a drop. Just use what you need then put them back in the fridge for later. Ingredients 375 ml (1½ cups) cake flour 7.5 ml (1½ tsp) baking powder 5 ml (1 tsp) bicarbonate of soda 5 ml (1 tsp) ground cinnamon 125 ml (½ cup) brown sugar 1 egg 65 ml (¼ cup) sunflower oil 1 x 110 ml Squish 100% Banana + Apple Puree 1 x 110 ml Squish 100% Apple Puree Method Sift flour, baking powder, bicarbonate of soda and cinnamon into a large mixing bowl. Stir in the brown sugar. Mix the egg and the oil together and stir in the puree. Add the puree mixture to the dry ingredients and fold gently until just mixed. Spoon the muffin batter into a muffin tray that has been lined with paper muffin cups. Bake the muffins in an oven that has been preheated to 180˚C for 15 minutes or until the muffins are golden and firm to the touch. CHEESY VEG BALLS These Cheesy Veg Balls are delicious and packed with natural goodness too. They are great as a meal on their own, a lunchbox filler, or as an on-the-go snack when you’re enjoying a day out with your toddler. This recipe uses a whole sachet of Squish 100% Mixed Veg Puree, but you can switch it up and use any of your child’s favourite Squish flavours, including Butternut + Carrot and Apple, Sweet Potato + Sweet Corn. Squish Purees are made using 100% fruit and vegetables with no dilution, which means they provide parents with convenience, without compromising on quality. Ingredients 1 cup cheese 1 x 110ml Squish 100% Mixed Veg Puree 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, finely grated 2 Tbsp olive oil/coconut oil 1 tsp dried herbs Method Combine all the ingredients then 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. (If you have an air-fryer, 10 minutes tops.) For a dipping sauce, simply mix some full-cream plain yoghurt with Squish 100% Veg Puree. FREEZER HACK: Keep a stash of Squish Yogi pouches in your freezer. Pop into your toddler’s lunchbox and by snack time it will have gently melted creating a refreshing slushie (and keeping their lunchbox contents cool!). Looking for more toddler-friendly recipe inspiration? Click here.

May 20, 2022

The Sushi Sandwich, a great lunchbox idea!

No matter their income, many South African families fall short of the recommendations for 2 to 3 servings of dairy a day. However, given the versatility of dairy, it is really easy to include it in meals, snacks, drinks and lunchboxes. The Rediscover Dairy Sushi Sandwich is a great addition to any lunchbox (big and small). We love it because: It is versatile, because different food items can be included. It is a powerhouse lunchbox snack – high fibre, raw veggies and protein all in one. It is easy to eat, because each piece is bite size, so can adjust to different levels of appetite. It includes dairy and counts towards the recommended 3-A-DAY intake – you can used full fat, plain or flavoured cream cheese or cheese spread or even cottage cheese (plain or smooth). It is easy to make, so the kids can help and use their favourite ingredients. It can be made with high fibre, low GI brown or white bread. It caters to many different tastes and ingredients can include sticks of cheese, cream cheese, chicken, julienne vegetables (carrots, peppers, cucumber and baby marrow) and avo. It can include a combo of protein and veg and it a great way to include a daily raw veggie portion. The raw vegetables pair well with hard cheeses like gouda, cheddar or even feta and a protein like chicken, smoked chicken, tinned fish, salmon or beef strips. See here how to make the Sushi Sandwich. INGREDIENTS (1 Serving) 2 slices (2 x 30 g) of white bread, crusts removed 4 Tbsp (24 g) cream cheese or cheddar cheese spread A quarter red pepper (30 g), deseeded, thinly sliced A quarter carrot (20 g), peeled and thinly sliced TO SERVE Sweet chilli sauce to serve Cheese wedges to serve Raisins to serve Fruit to serve INSTRUCTIONS Place the bread on a clean, flat surface. Using a rolling pin, flatten the bread slightly. Spread the cheese spread evenly over the bread slices, leaving a 2 cm border along 1 edge. Top with red pepper and carrot strips (or any other fillings). Roll up to enclose filling and slice each roll into thirds. Serve with sweet chili sauce.

May 20, 2022

Winter sun safety: Why sunscreen is essential during the colder months

As South Africans we are accustomed to the harsh summer sun, and are used to applying SPF before heading down to the beach, or going for a run. But did you know that the sun’s UV rays are equally dangerous during the colder months? While you’re unlikely to experience a sunburn from UVB rays during winter, UVA rays (the ones that accelerate ageing) have the ability to wreak havoc on our skin, particularly on overcast days. “Even when it’s cold or overcast, UV rays that cause skin ageing and skin cancer are reaching your skin,” says Deborah S. Sarnoff, MD, president of The Skin Cancer Foundation. “In the right winter weather conditions, you can sustain sun damage just as easily as during the summer.” UVA rays have the ability to penetrate through clouds and fog, meaning your skin is vulnerable even on days when the sun isn’t shining. Did you know that UVA rays can also penetrate glass? That means it’s possible for the sun’s rays to harm your skin on a bright winters’ day, while you’re indoors! UVA rays can accelerate ageing, meaning more fine lines and wrinkles, but they also make the skin vulnerable to skin cancer. Enter Lamelle Helase 50 – a broad spectrum sunscreen that offers full protection from UVA, UVB, blue light and infrared light. More than just a sunscreen, this DNA-correcting photo-protection product is in a class of its own. Most people don’t realise that what we think of as the symptoms of ageing, are actually due to deep-seated damage inside our skin cells caused by years of sun exposure. Sunlight physically damages (breaks apart) or mutates skin DNA over time. To a large degree, preventing this damage is the reason we wear sunscreen. Conventional sunscreens fall short The problem with currently available sunscreens is they have been developed to protect human skin from the most obvious of solar insults: ultraviolet A and B radiation. But our skin is susceptible to all five radiation subtypes, including visible light (radiation) and Infrared-A, B and C. If the only way to slow down the ageing process is to protect our skin against all these solar onslaughts, and conventional sunscreen is capable of protecting us from only two of the five, the case for more effective protection has never been stronger. That and the fact that the incidence of skin cancer still continues to climb! Recognising this unmet need, Lamelle Research Laboratories developed Helase 50. Unlike so many other cosmetic products available, this truly is a first to market one of a kind cosmetic; a breakthrough in ageing treatment and it’s being heralded as potentially the best photo-protection product available. Until now, sunscreen and antioxidants have been our only defence against DNA damage; there’s been no means of reversing already existing damage. But now, with Helase 50, it’s possible to not only prevent, but also physically correct damaged DNA (dangerous DNA breaks and “kinks” such as dimers which left untreated, can produce more ‘abnormal’ cells. Correction is therefore essential to return cell function to normal). Helase 50 – More than just a sunscreen Classified as a photo-protection product, Helase 50 is the only available product that can minimize the harmful effects of the full solar radiation spectrum. It includes several trailblazing technologies that set it apart from conventional sunscreens. The secret weapon in its formulation – that which is responsible for the correction process – is photolyase, a powerful DNA-repairing enzyme that’s missing in humans, but occurs naturally in most animals and plants. While we can’t produce our own photolyase, our body knows what to do with it when it’s introduced topically to the skin and the results are astounding. Another core ingredient often used in Lamelle products is Pycnogenol® (one of the most potent antioxidants available). Very simply, the inclusion of a Pycnogenol blend is what controls the inflammation typical from exposure and sunburn and it plays an important role in protecting the skin from damage. There are several other enzymes, receptor inhibitors and filters that have been researched, tested, formulated and proven to deliver unprecedented protection. Helase 50 – How to use it Helase 50 has sunscreen filters and an SPF of 50+.It’s not waterproof and should be applied 10 – 15 minutes before exposure and re-applied 3 – 4 hourly if possible. There is no need to use a “regular” sunscreen if you use Helase 50. It is fragrance free, and anyone over the age of six months is a candidate for Helase 50, but particularly those with fair skin, multiple sun-spots, or a history of skin cancer. It’s the ideal product to use after you have had a moderate peel (once re-epithelialised), and post-laser therapy and IPL. Quite simply – a revolution in skincare has begun with the introduction of Helase 50! Learn more at www.lamelle.co.za

May 4, 2022

The Basic Guide to Meal Prep for Busy Moms

Every busy mom has had this moment at some point in their lives – the fantasy that plays out in their head where the picture perfect world exists and all they have to do on a busy weekday night is to open the freezer, pull out a pre-packed meal, heat and eat. This isn’t the perfect world, though and reality tends to be a LOT different. For the majority of us, the real world looks like unwashed dishes, hangry kids and half the ingredients for tonight’s dinner still sitting on shelves at the nearest supermarket. The stress truly is enough to warrant popping open a bottle before Wine O’Clock (which according to a recent survey is 6:59pm, by the way). But there are options! You could: Hire a full-time live-in chef Order takeout every night. Learn how to Meal Prep. Now before you throw in the proverbial towel and start looking through your options on UberEats, take a minute to read through this guide to make dinner time a whole lot easier for next time. Let’s start with the basics… What is meal prep? Meal prep is the process of preparing food ahead of time so that it’s readily available at mealtime and can be easily assembled to create full meals. Meal prep differs from meal planning in that one requires making a decision about what meals will be served versus the other, that requires the actual preparation of ingredients for the meal. Either way, both processes are required steps in this guide. What are the benefits? For busy moms, it can be a real juggling act to get good, healthy food on the table. By planning your meals out and prepping them beforehand, you can help ease your ‘mental load’ while preparing more nourishing meals, freeing up more time and saving money in the process. How to begin meal prepping Let’s face it – efficient meal prepping can be overwhelming and won’t happen overnight. It’s a process that takes a lot of work but this is what I’ve found works for me: 1.Meal Plan Use an app, a piece of paper or a printable template to outline what meals you want to prepare for the week. Top tip: Don’t feel the need to have a different meal at every interval. Oats three times a week for breakfast is perfectly okay. In fact, it’s encouraged, seeing as oatmeal can be prepared and covered with a dish cover overnight until it is ready for serving the next day. 2.Go through your pantry / cupboards Once you’ve laid out your meals, you may be tempted to hit the grocery store right away. PAUSE. First take a look at what you have in your kitchen. You might find that you already have all the items needed for a full meal. In that case, simply adjust your meal plan accordingly. This also presents a perfect time to clean out your fridge 😉 3.Head to the grocery store I highly recommend making use of a list here! Ensure that you’ve listed down everything needed to create the meals on your meal plan and get to shopping. Top tip: If possible, try to shop during off-peak hours to avoid long lines and hoards of humans. 4.Prep your storage containers If you plan on meal prepping consistently, you’ll want to invest in reliable containers that are durable and easy to clean. I prefer glass to plastic. You’ll also want to invest in some reusable homeware, such as cotton dish covers, in order to keep food protected as it cools and also keep condensation at bay. These dish covers come highly recommended. Top tip: Pull these out shortly after grocery shopping to remind you to begin your meal prep as soon as possible. Chop veggies, prepare grains and prep your food for the week Now it’s time to get into the real work! This can look different each week but the basic premise is to make sure that all the chopping, dicing and boiling is done. Top tip: Don’t be reluctant to use frozen fruits and veggies as these can go a long way. Soak grains overnight and cover with a dish cover to allow for easy cooking the following day. Avoid preparing grains more than four days from the time you plan on serving them as they tend to degrade pretty quickly. If you are preparing potatoes ahead of time, plan to eat them within the first few days of cooking. 5.Bake, cool, store If you are baking and roasting food, make sure that these items have cooled completely before putting them in the fridge. This is where dish covers really come in handy, as they allow food to cool without condensation and eliminate harmful toxins that may be absorbed into your food from plastic wrap. 6.Place your meal plan on the fridge and enjoy your week Having a meal plan and food prepped can truly be life changing. And guess what? You won’t have to answer the question of what’s for dinner? anytime soon, because it’s posted on the fridge! Everyone wins! Being a mom can mean a lot of things but being a magician when it comes to food doesn’t have to be one of them. By putting in the necessary effort and planning ahead, you can save time, money and be a lot less overwhelmed.

March 18, 2022

HELPING FUSSY LIL’ EATERS BUILD STRONG BONES

Kids need more calcium as they get older to support their growing bones* and milk is one of the best and most widely available sources of calcium**. However, if your child is a picky eater who doesn’t love a glass of milk, it can be tough to ensure they are getting all the calcium they need. Whilst there are many foods that are great sources of calcium – sardines and dark leafy greens like spinach and kale – neither sound particularly tempting, especially if you are already struggling to cater for your child’s picky palette. Paul Mindry, SPAR Brand Group House Brand Manager, comes to the rescue with 3 easy, fast recipes that your children will love: Milkshake Melody Milkshakes appeal to all ages. Try a different flavour each time, for a calcium-infused dessert the whole family can enjoy on a warm summer’s day. Prep Time: 10 mins | Servings: 4 Recipe Ingredients: 500ml SPAR Classic Vanilla flavoured ice cream Recipe Method: Combine both ingredients in a food blender or processor, or use a suitable jug and a stick hand-held blender if this suits you better. Whizz until foamy, creamy and thick. Beat in the flavouring ingredients of choice thoroughly. Pour into tumblers and serve immediately. Delicious flavour-combos: 1 well mashed banana 125 ml SPAR vanilla custard and 50 ml Squillos strawberry flavoured milk powder If you want more of a Fruit Whip type drink, introduce fresh chopped fruits that puree easily (berries, paw-paw, mango) Homemade Custard Good, wholesome creaminess that can be whipped up with the kids’ help. Prep Time: 10 mins | Cooking Time: 15 mins | Servings: 8 Recipe Ingredients: 200ml double cream 700ml SPAR UHT full cream milk 4 large egg yolks 3 tbsp cornflour 100g caster sugar 1 tsp vanilla extract Recipe Method: Put the cream and milk into a large pan and gently bring to just below boiling point. Meanwhile, in a large bowl, whisk the yolks, cornflour, sugar and vanilla. Gradually pour the hot milk mixture onto the sugar mixture, whisking constantly. Wipe out the saucepan and pour the mixture back into it. Heat gently, stirring with a wooden spoon until the custard is thickened, but before any lumps form. Eat hot or cold. Hints & Tips For a healthier alternative, you can substitute the caster sugar for honey. Pro-Nutro Puffs Besides the health and nutrient benefits of milk, these also offer wholewheat goodness and the supplemented vitamins of breakfast cereal. Prep Time: 10 mins | Cooking Time: 25 mins | Servings: 8 Recipe Ingredients: 480 g SPAR cake flour (4 Cups) 20 ml baking powder 500 ml ProNutro whole-wheat cereal 5 ml salt 100 ml SPAR canola oil 4 large eggs, lightly beaten 500 ml SPAR UHT full cream milk 250 ml water Recipe Method Preheat oven to 180ºC and grease 2 SPAR Good Living giant muffin pans. Measure all the ingredients into a 3 litre SPAR Good Living porcelain mixing bowl. Blend together using a wooden spoon. Do not over-mix. Spoon mixture into prepared pans and bake for 25 minutes. Hints & Tips Sprinkle with poppy or sesame seeds before baking if you like The apple-bake ProNutro may be substituted for the whole-wheat, but keep in mind it will give a slightly sweeter result For more recipes go to https://www.spar.co.za/Recipes Spar UHT milk comes in Full-cream, Low-fat and Fat-free and is available from Spar Retailers, nationwide.

March 7, 2022

Fruity back to school lunch box ideas for a healthy start to 2022

Make the morning rush a little easier with healthy lunch box recipes that all kids will love. Plums, peaches and nectarines, known collectively as stone fruit, pack a nutritious punch offering generous helpings of vitamins and other essential nutrients to keep budding learners sharp throughout the day. Make sure your children get their share of nature’s juicy summer bounty by including stone fruit as a snack in their lunch boxes or turn them into delicious, nourishing meals and treats. We all know how fussy children can be when it comes to balancing their daily food intake, so here are some nifty ideas to get nutritious stone fruit into their lunch boxes. Celebrity chef, Jenny Morris, has created two moreish lunch box salads that tick all the right boxes. Her peach and bulgar wheat salad is a super easy and satisfying meal that can be prepared the night before. It is an absolutely yummy and filling alternative to regular school sandwiches, guaranteed to keep hunger pangs at bay. Jenny’s nectarine and smoked chicken salad is another substantial lunch box meal your children will tuck into with glee. Bursting with colour and flavour, it is quick and easy to whip up. For something sweet when energy stores start running low, Jenny’s plum jelly treats are the perfect lunchbox filler. These homemade treats are great for on the go snacking. Karen Hart’s peachy whole wheat muffins are a super nutritious lunch box filler. They are easy to make ahead of time and are sure to stay fresh and go the distance. Plums, peaches and nectarines are naturally sweet super fruit with a low glycaemic index (GI). They are high in fibre and abound in health-giving potassium and vitamins A, C and E, all-powerful antioxidants that protect against disease and help to build healthy minds and bodies. To keep children’s lunches fresh all day, Addis, the original and trusted food storage container brand, has the perfect solution. Addis Clip ‘n Seal lunch boxes come in various sizes and great colours with a high quality, clip closing design that guarantees an airtight and leakproof seal. They are made in South Africa and are BPA free. Visit www.addis.co.za for more information. Feel inspired by following @juicydelicioussa on Instagram or visit www.juicydelicious.co.za for more tempting stone fruit recipes. Peach and Bulgar Wheat Salad By Jenny Morris Serves 4-6 Ingredients: 2 cups cooked bulgar wheat ½ red onion finely diced 2 spring onions with tops finely chopped ½ cup chopped mint 2 large cling peaches washed, stoned and finely diced ½ medium cucumber finely diced ½ cup finely diced red pepper 2 red chillies chopped (optional) Salt and pepper to taste Method: Toss all the ingredients together and add the dressing 30 minutes before serving. Dressing: ½ cup orange juice ¼ cup lemon juice 1 Tbsp honey ¾ tsp salt Pepper to taste 2 cloves finely grated garlic 1 tsp mustard of your choice ½ cup olive or vegetable oil Method: Stir together all the ingredients except the oil, taste and adjust the seasoning, then whisk in the oil. Nectarine and Smoked Chicken Lunch Box By Jenny Morris Serves 4 Ingredients: 1 cup cooked bulgar wheat Zest of 1 yellow lemon 2 Tbsp chopped mint 1 cup cucumber, chopped or thinly sliced 2 large firm nectarines stone removed and chopped 300g chopped smoked chicken breast 30g toasted almonds chopped Salt and pepper to taste Dressing: ¾ cup mayonnaise 1 Tbsp olive oil 1 Tbsp lemon juice Stir together and season to taste. Method: Place all the ingredients together in a bowl, season with salt and pepper and lightly toss together, add the dressing and stir together gently. Divide into 4 portions and pack into lunch boxes. Plum Jelly Treats By Jenny Morris Makes: 24 – 30 (depending on the size of the mould) Ingredients: 15 plums, halved and stoned ½ cup water ½ cup caster sugar 6 Tbsp gelatin powder Silicone mould of your choice Non-stick cooking spray Method: Place the plums in a small saucepan with the water and simmer until soft. Place in a blender and process until smooth. Strain the liquid through a sieve and return to the pot (alternatively, if you have a juicer, simply juice the fruit and place in the saucepan). Add the caster sugar and dissolve over low heat. Sponge the gelatin in a little water, according to the package instructions. Once, sponged, place the gelatin in the warm plum liquid and stir to dissolve. Lightly spray your mould with the non-stick spray and place on a baking tray. Carefully pour the liquid into the mould – using a jug – and place in the fridge for an hour and a half, or until set. Pop out and enjoy! Whole Wheat Peach Muffins By Karen Hart Makes 12 muffins Ingredients: 1 cup whole wheat flour ¼ cup cake flour 1 ½ cup oats ½ teaspoon bicarbonate of soda 1 ¼ tsp baking powder ¼ tsp salt ¼ tsp nutmeg ½ tsp cinnamon 11/2 cups peeled and diced fresh peaches or nectarines (2 peaches/nectarines) ⅓ cup buttermilk 1 tsp vanilla extract ⅓ cup honey ⅓ cup sunflower or canola oil 1 egg Extra oats to sprinkle on top (optional) Method: In a large mixing bowl, whisk together the flours, oats, baking soda, baking powder, salt, nutmeg and cinnamon. Stir in the peaches. In a separate bowl, combine the buttermilk, vanilla, honey, oil and egg. Add wet ingredients to the dry ingredients and stir until it is just mixed. Spoon the batter into a 12-hole muffin tin, lined with paper liners. Sprinkle a little oats over each muffin (optional). Bake in a preheated oven of 180ºC for 18 – 20 minutes or until cooked through and golden brown. Cool on a wire rack before serving.

February 4, 2022

HAPPY KIDS ARE GOOD KIDS

In the words of Oscar Wilde, “The best way to make children good is to make them happy,” and that’s what the Friends In Your Freezer are intent on achieving through delicious, healthy, fun, and convenient food. Oh, and a chance to win a family holiday worth R50 000 too! Two of the largest brands in the frozen food world are on a mission to create convenient and nutritious mealtime solutions, while bringing fun into the kitchen and onto kids’ plates. Whether their summer holiday was the greatest six weeks of their little lives, or a time spent ranting about having nothing to do, the back-to-school transition is daunting for most children, and more than likely, moms too. Having a stable eating routine with exciting food helps children to look forward to mealtimes, and a nutritious eating routine improves not only their energy levels, but their concentration and mental health too. McCain and Sea Harvest offer the finest quality frozen fish and vegetables, which are incredibly healthy too. Their produce is harvested at its peak, sustainably sourced and snap frozen within hours to maintain freshness and lock in nutrients, meaning that your little ones not only get to enjoy a delicious meal, but one that’s packed with vitamins and minerals too. “Frozen foods are a convenient and affordable way of incorporating protein and vegetables into your children’s diets. The combination of products that McCain and Sea Harvest offer are sure to satisfy even the most discerning of little palates,” says Jared Patel, the Head of Marketing of the Sea Harvest Group. Get the kids involved in the kitchen and create a fun and fresh (or shall we say, frozen) take on sushi: Fish Finger ‘Sushi’ with Smiles Serves: 4 Prep Time: 30 minutes Cook time: 20 minutes Difficulty: easy Ingredients Fish & Smiles 8 Sea Harvest Fish Fingers 1 x 415 g bag McCain Smiles Sushi 8 slices of brown bread, crusts cut off 40 ml mayonnaise 8 slices of pre-sliced cheddar cheese 1 small cucumber, peeled into ribbons 1 large carrot, peeled and finely grated Dipping Sauce ¼ C (60 ml) mayonnaise 2 Tbsp (30 ml) chutney Method Fish & Smiles Preheat the oven to 200 ºC. Lay frozen Fish Fingers and Smiles onto a baking tray. Place into the oven for 15-20 minutes and cook until golden and crunchy. Alternatively, cook in an air fryer for the recommended time. Allow the fish fingers to cool completely. Sushi Roll each slice of bread with a rolling pin to flatten by half. Dollop roughly a teaspoon of mayonnaise on each slice of bread and spread evenly to all corners. Place a slice of cheese right on the edge of the side of the bread closest to you – this will ensure that there is a margin of bread left on the other side that will stick the sushi roll together. Place a cucumber ribbon on the edge of the cheese that is closest to you followed by a cooked Fish Finger. Top the fish finger with grated carrot, then roll the bread roll away from you to form a neat log shape. Press down on the seam to seal the roll. Trim off the ends off, then slice into 4-5 bite-size pieces of sushi. Repeat the rolling process until you have completed and sliced all of the rolls. Dipping Sauce Mix the mayo and the chutney together and set aside. To Serve Serve fish finger sushi rolls with potato smiles and dipping sauce on the side. Having these Friends In Your Freezer ensures that mealtime planning and creativity in the kitchen isn’t higher grade, so to speak. “Our purpose is to make mom’s lives easier, and kid’s lives happier. The first two months of the year are generally chaotic and there’s no doubt that having frozen meals on hand eliminates the added pressure of meal prep on a busy week night,” says Danielle De Villiers, Senior Brand Manager at McCain. Purchase any 1 McCain and 1 Sea Harvest product from participating stores and stand a chance to WIN 1 of 4 family holidays valued at R50K each with McCain and Sea Harvest. Competition ends 28 February 2022, T&C’s apply. For more information, visit www.friendsinyourfreezer.co.za, McCain Facebook, McCain Instagram, Sea Harvest Facebook or Sea Harvest Instagram. You can also download this fun activity book filled with puzzles, games and jokes, to keep the kids busy!

February 4, 2022

Juicy Summer Salads for all Occasions

Summer is here which means more family time spent outdoors braaiing. Eating good food is high on everyone’s agenda, so why not make sure you have a juicy repertoire of salads on the menu to wow the whole family. Whether it’s as a side, a main, or accompanied by a juicy salad dressing, savour the goodness of summer days with these six delicious salad recipes using convenient Rhodes Quality beans, corn, chickpeas, gherkins, beetroot and more. Perfect at home, at work or just kicking back in the sun with your loved ones. Go with Goodness this summer, go with the right food choices for your family, go with Rhodes Quality. Add this grape juice salad dressing to any leafy salad for a sweet and juicy twist. Ingredients: 250 ml (1 cup) Rhodes Quality 100% Red Grape Juice 65 ml red wine vinegar 65 ml honey 65 ml olive oil salt and freshly cracked black pepper Method: In a small bowl, whisk together Rhodes Quality 100% Red Grape Juice, vinegar, honey, and olive oil. Whisk well. Season to taste. Stir before serving. Broccoli and bacon salad with curried mango dressing: a crunchy summer salad with a flavourful dressing. Ingredients: Serves 4 250 ml (1 cup) Rhodes Quality Mango & Orange 100% Fruit Juice 5 ml (1 tsp) Pakco Medium Curry Powder 10 ml (2tsp) Rhodes Quality Apricot Jam 15 ml (1 Tbsp) Dijon Mustard 30 ml (2 Tbsp) apple cider vinegar 15 ml (1 Tbsp) olive oil 15 ml (1 Tbsp) water 1 garlic clove, crushed salt and freshly cracked black pepper Salad 300 g broccoli, washed and chopped 125 ml (½ cup) red onion, finely chopped 125 g (1 packet) streaky bacon, crispy fried and chopped 1 x avocado, seeded and peeled and chopped Method: Place the Rhodes Quality Mango & Orange juice, Pakco Medium Curry Powder and Rhodes Quality Apricot Jam into a blender along with the remaining dressing ingredients. Process until smooth and well blended. Season to taste. Mix all the salad ingredients in a large bowl. Pour over the desired amount of dressing. Toss lightly to mix. Chill until serving. Mixed bean salad with tangy dressing: you can prepare this simple mixed bean salad in just a few minutes. Enjoy as a great braai side or as a nutritious protein-rich lunch. Ingredients: 1 x 400 g can Rhodes Quality Three Bean Mix 1 x 410 g Rhodes Quality Green Beans 30 ml (2 T) lemon juice 5 ml (1 t) Dijon Mustard 80 ml olive oil 1 clove garlic, finely crushed 5 ml (1 t) sugar salt and freshly ground pepper Method: Whisk all the dressing ingredients together until well blended. Season the dressing to taste with the salt and freshly ground black pepper and set aside. Pour the Rhodes Quality Three Bean Mix and the Rhodes Quality Green Beans into a large bowl. Add the red onion, red pepper and chopped coriander, and toss to mix. Pour the dressing over the bean salad and stir gently to coat. Crumble the feta cheese into the salad and stir to combine. Season to taste with salt and black pepper. Serve well chilled. Mexican salad with black beans and pepper: A colourful and crunchy Mexican-style braai salad. Give the dressing a chilli kick or leave it plain – it’s completely up to you. Ingredients: 2 x 400 g cans of Rhodes Quality Black Beans 1 red pepper, cut into small dice 1 yellow pepper, cut into small dice red onion, cut into small dice Method: Pour the Rhodes Quality Black Beans out into a colander. Rinse well with cold water until the water runs clear. Leave to stand until the beans are well drained. In a large bowl, gently combine the beans, chopped peppers and onion. To make the dressing, measure out all the ingredients into a medium bowl. Whisk until well blended. Season the dressing to taste. Add enough of the dressing to coat the beans. Season to taste. Stir in the chopped coriander leaves and refrigerate until serving. Beetroot salad with yoghurt dressing: Simple to prepare yoghurt dressing over Rhodes Quality Beetroot slices, a tangy braai salad. Ingredients: 1 x 780 g jar Rhodes Quality Sliced Beetroot 125 ml (½ cup) plain thick yogurt 1 garlic clove, crushed 65 ml (¼ cup) flat-leaf parsley, chopped 65 ml (¼ cup) fresh dill, chopped salt and freshly cracked black pepper Method: Drain the Rhodes Quality Sliced Beetroot, rinse and drain well in a colander. Place the yoghurt, garlic and herbs into a bowl and stir to mix. Season to taste. Place the Beetroot into a bowl, add the dressing and toss to mix. Serve chilled. Black bean and corn Buddha bowl: Packed full of colour and fresh flavour, Buddha Bowls are filling, nutritious and quick to prepare. Ingredients: 1 x 400 g can Rhodes Quality Whole Kernel Corn, drained 1 x 400 g can Rhodes Quality Black Beans, drained and rinsed 1 red onion 2 whole tomatoes Salt and freshly cracked black pepper 30 ml (2 Tbsp.) chopped coriander leaves 500 ml (2 cups) cooked brown rice 1 avocado, peeled and chopped 375 ml (1 cups) grated cheddar cheese 3 spring onions, chopped To serve: Fresh coriander leaves, croutons and herb salad dressing Method: Finely chop the red onion and the tomatoes and mix. Season with salt and pepper and stir in 30 ml (2 Tbsp.) coriander and set aside. Create 4 Buddha Bowls by dividing the rice between four bowls. Add equal amounts of the Rhodes Quality Kernel Corn and Rhodes Quality Black Beans to each bowl. Divide the tomato salsa, chopped avocado between the bowls. Add the cheese. Sprinkle the bowls with the spring onions, coriander leaves and croutons. Serve with the herb salad dressing. For more inspiration packed with wholesome goodness and to find out how to win visit: www.rhodesquality.co.za or on Instagram and Facebook #GoWithG

November 27, 2021

It’s All About the Hass

Did you know that the Urban Dictionary defines the word Hass as “anything kick ass”? We’d say that with the Hass avocado’s rich, nutty, addictive taste, they got that absolutely right! Named after California postman Rudolph Hass, who grew the first tree of its kind from a seed he bought in the 1920s, the Hass avocado cultivar has a thick, pebbly skin and a creamy, slightly nutty tasting flesh. The skin colour of Hass avocados assists in telling whether the fruit is ripe: they usually turn from green to a dark purple-brown as they ripen. But enough of the biology and history lessons; Hass is actually the world’s most popular avocado cultivar, and it’s not difficult to understand why. Besides the fact that the Hass a wonderfully luxurious taste, its thicker skin allows for a longer shelf life. And luckily for us South Africans local Hass avocados are available all the way from March until November. Recent research conducted by SAAGA, revealed that South Africans are very traditional when it comes to eating avo and prefer it with bread, in a salad or simply on its own. Try a Hass the way we all like it – on bread – but with a twist and a bit of extravagance. For further information and avo recipes, visit www.avocado.co.za , like us on Facebook iloveavocadoSA and follow us on Instagram iloveavossa AVOCADO BAGELS WITH FURIKAKE SEASONING Furikake seasoning is a Japanese seasoning of dried seaweed, toasted sesame seeds and spices, usually used on rice; it is also delicious with avocado! Serves 4 Preparation time: 10 minutes Ingredients: 4 Bagels 2 large ripe avocados Toppings of your choice; strawberries, radishes, micro greens, pickled red onion, pomegranate seeds, toasted seeds such as pumpkin and sunflower For the Furikake: ¼ cup toasted sesame seeds 1 tablespoon black sesame seeds 1 sheet nori, torn into pieces Pinch of sea salt flakes Pinch of chilli flakes (optional) Pinch of sugar Method: To make the Furikake: In a mini food processor or spice grinder, whizz the all the Furikake ingredients for a few pulses to break up the nori, take care not to over blend. Assemble the bagels by slicing the avocado or cutting into interesting shapes (with miniature cookie cutters), top with toppings of your choice and sprinkle with the Furikake. Remaining Furikake will keep stored in an airtight container for up to a month.

September 20, 2021

Braai Day: Lekker Braai Sides for Any Occasion

Heritage Day, also fondly known by South Africans as National Braai Day (24th September) is a great time to fire up the flames and rustle up some quick and easy braai side dishes to share with family and friends. Savour the goodness of our unique food heritage by dialling up the braai menu and special family times, this Braai Day. Rhodes Quality has a range of ideal braai sides like corn, chakalaka, beetroot, gherkins and beans that that will have you making the tastiest braai recipes with ease. Not to mention sticky finger-licking jam marinades and refreshing Rhodes Quality juices to compliment any braai. With the goodness of mother nature sealed into every product you can create nourishing and satisfying meals for your family prepared with love. Gather your family around the patio table and make memorable mealtimes. From a crunchy mixed bean salad, to the ultimate chakalaka and cheddar cheese braai broodjies, a beetroot and red cabbage salad with feta, and much more this braai day. Crunchy Mixed Bean Salad: An easy salad, as a side dish with your favourite meat or perfectly filling on its own. INGREDIENTS (Serves 6) 1 x 400 g can Rhodes Quality Black Beans, drained and rinsed 1 x 400 g can Rhodes Quality Whole Kernel Corn, drained and rinsed 1 x orange pepper, seeded and chopped 1 x red pepper, seeded and chopped 1 x small red onion, finely chopped 65 ml (¼ cup) flat leaf parsley, finely chopped 1 x 410 g can Rhodes Quality Baked Beans 10-15 ml (2-3 tsp) fresh lemon juice] Salt and freshly cracked black pepper METHOD Place the Rhodes Quality Black Beans and the Rhodes Quality Whole Kernel Corn into a large bowl and toss to mix. Add the peppers, onion and parsley and mix again. Stir in the Rhodes Quality Baked Beans. Season to taste with the lemon juice and salt and pepper. Chill until serving. Beetroot & Red Cabbage Salad with Feta: This beetroot and red cabbage salad with feta is quick and easy to prepare. Try this crunchy and colourful salad at your next braai. INGREDIENTS (SERVES 4) Rhodes Quality Sliced Beetroot 30 ml lemon juice 5 ml Dijon Mustard 90 ml olive oil Cabbage Apple sliced Feta cheese 1 clove garlic, finely crushed 5 ml sugar salt and freshly ground pepper METHOD Whisk all the dressing ingredients together until well blended. Season the dressing with the salt and freshly ground black pepper to taste and set aside. In a large bowl toss the cabbage and the apple slices together. Pour enough of the dressing over the salad to lightly coat the cabbage and apple. Add the Rhodes Quality Sliced Beetroot and toss gently to mix. Crumble the feta cheese over the top of the salad. Serving suggestion: Sprinkle over some fresh parsley and nuts over the salad and serve. Chakalaka and Cheddar Cheese Braai Broodjies: A twist on the traditional broodjie, with added Rhodes Quality Chakalaka, you’re sure to win your family over with these lekker braai broodjies. INGREDIENTS (MAKES 6) 1 x 400 g can Rhodes Quality Mild & Spicy Chakalaka 1 farm style loaf Butter for spreading 200 g (2 C) grated cheddar cheese Salt and black pepper METHOD Remove the crusts and slice the loaf lengthwise into 4 even slices. Butter two slices of bread on 1 side and place buttered side down on a board. Sprinkle the cheese evenly over both slices. Spread a generous layer of the Rhodes Quality Mild & Spicy Chakalaka down the centre of each slice. Cover with the 2 remaining slices of bread and butter the tops. Place the sandwiches inside a braai grid and slowly toast them over warm coals until golden brown. Serve hot off the fire. Boerewors Pita Pizzas: Need pizza in a hurry? Using leftover braaied boerewors, these South African Pita Pizzas can be on the table in under 15 minutes. INGREDIENTS (MAKES 4) 4 pita breads 1 x 400g can Rhodes Quality Tomato Braai Relish 200 g cooked boerewors, sliced 65 ml (¼ cup) fruit chutney 250 ml (1 cup) mozzarella cheese, grated METHOD Place the pita breads on a baking tray. Spread the pitas with a generous helping of Rhodes Quality Tomato Braai Relish. Toss the sliced boerewors in the chutney and arrange on top of the relish. Sprinkle with the mozzarella cheese. Bake in an oven preheated to 190°C for 4-5 minutes, or until the pitas are crisp and the cheese is melted. Slice and serve. Apple and Kiwifruit Salad Dressing: This quick and easy dressing is packed with a Vitamin C punch and is a tasty additional to a fresh leaf salad. INGREDIENTS (Makes dressing for 1 medium sized salad) 125 ml (½ cup) Rhodes Quality Apple Fruit Juice Blend 30 ml (2 Tbsp) apple cider vinegar 15 ml (1 Tbsp) olive oil 15 ml (1 Tbsp) water 3 ripe Kiwifruit, peeled and chopped 1 garlic clove, crushed salt and freshly cracked black pepper To serve: fresh salad greens, sliced cucumbers, sliced avocado, sliced spring onions. METHOD Place the Rhodes Quality Apple juice into a blender along with the remaining ingredients. Process until smooth and well blended. Season to taste. Chill until serving. Mix together all the salad ingredients in a large bowl. Pour over the desired amount of dressing. Toss lightly to mix. Orange Tahini Dressing: This salad dressing it packed with Vitamin C and makes for a fresh addition to your side salad or vegetables. INGREDIENTS (Makes dressing for 1 medium sized salad) 65 ml tahini 125 ml Rhodes Quality Orange 100 % Fruit Juice Blend 30 ml (2 Tbsp.) apple cider vinegar salt and freshly cracked black pepper 15 ml (1 Tbsp) honey METHOD Place all the tahini paste, Rhodes Quality Orange 100 % Fruit Juice Blend and vinegar into a blender. Add salt and black pepper to taste. Add honey. Process for 1-2 minutes until well blended and creamy. Thin with a little water if desired. Serve chilled over salad or vegetables. For more #RootedInGoodness inspiration visit: www.rhodesquality.com/recipes or follow Rhodes

September 16, 2021

One-Pot Winter Winners (6 delectable easy recipes)

Looking for some convenient, easy to prepare winning winter dishes that only use one pot to prepare? Look no further! From a simple one-pot roast chicken to a boerewors spaghetti, West African Jollof rice, a chicken veg stew, sausage and baked bean stew or a hearty breakfast and brunchtime snack, with the convenience and goodness of the Rhodes Quality products the goodness sealed in is the goodness you get out in the wholesome recipes for you to make for the whole family with love. Enjoy these convenient and easy-to-make recipes to keep you warm and cosy during the long nights and short days. Jollof Rice A spicy one-pot tomato rice dish from West Africa. Ingredients (serves 4-6) 1 x 400 g can Rhodes Quality Tomatoes Chopped & Peeled 2 red peppers, seeded and chopped 1-2 chillies (Scotch bonnet are authentic) 45 ml (3 Tbsp) sunflower oil 1 onion, finely chopped 4 cloves garlic, crushed 65 ml (1 x 115 g) Rhodes Quality Tomato Paste 750 ml (2½ cups) prepared chicken stock 10 ml (2 tsp) Packo Mild & Spicy Curry Powder 5 ml (1tsp) dried thyme salt and freshly cracked black pepper 500 ml (2 cups) white rice 2 bay leaves to serve: 30 ml (2 Tbsp) chopped parsley Method Place the Rhodes Quality Tomatoes Chopped & Peeled, the red peppers and the chillies into a food processor and blend until smooth. Heat the oil in a large saucepan. Add the onion and fry until soft and translucent. Add the garlic and Rhodes Quality Tomato Paste and fry for two minutes more. Add the tomato-pepper puree and stir. Bring to the boil and then reduce the heat and simmer for ten minutes. Add chicken stock, Packo Mild & Spicy Curry Powder and thyme. Season to taste with the salt and pepper. Simmer for a further 5 minutes. Add rice and bay leaves and stir well. Reduce heat and cover the saucepan with a lid. Simmer, stirring often, until all the liquid is absorbed and the rice is cooked. Add extra water or chicken stock if needed during cooking. Remove the jollof from the heat. Remove the lid and leave to stand for 5 minutes. Fluff the rice with a fork, sprinkle with parsley and serve. Sausage and baked bean stew A quick & easy throw-together meal with delicious pork sausages. Ingredients (serves 4) 15 ml (1 Tbsp) sunflower oil 1 onion, finely sliced 1 garlic clove, crushed 8 frozen pork sausages 1 x 400 g can Rhodes Quality Tomatoes Chopped & Peeled 5 ml (1 tsp) Dijon mustard 160 ml (⅔ cup) prepared chicken stock 1 x 410 g can Rhodes Quality Baked Beans in Tomato Sauce salt and freshly cracked black pepper 60 g (1 cup) baby spinach leaves, washed to serve: mashed potato or fresh bread Method Heat the oil in a large saucepan. Add the onion and fry over low heat until softened. Add the garlic and fry for two minutes more and set aside. In the same saucepan, brown the sausages on all sides. Return the onions and garlic to the pan. Add the Rhodes Quality Tomatoes Chopped & Peeled, the mustard and the chicken stock. Bring to the heat and then add the Rhodes Quality Baked Beans in Tomato Sauce. Continue simmering the sauce until the sausages are cooked through. Season well to taste. Stir in the spinach and turn off the heat. Serve over mashed potatoes or with a fresh bread. Breakfast bacon and potato hash A one-pan easy breakfast or perfect brunchtime meal. Ingredients (serves 4) 4 potatoes, peeled 30 ml (2 Tbsp) olive oil 200 g back bacon, diced 2 spring onions, finely chopped 1 x 400 g can Rhodes Quality Tomatoes Chopped & Peeled salt and freshly cracked black pepper handful of chopped Parsley 4 eggs 65 ml (¼ cup) mozzarella cheese Method Dice the potatoes into even sized cubes. Heat the oil in a large non-stick frying pan. Add the potatoes and cook until tender, golden and crispy. Add the bacon pieces and fry until crisp. Add the spring onions. Add the Rhodes Quality Tomatoes Chopped & Peeled and bring the sauce to the boil. Season well to taste and stir in the parsley. Reduce the heat to a simmer. Make four wells in the hash and crack an egg into each well. Sprinkle each egg with a little mozzarella cheese. Replace the lid and cook until the eggs are cooked. Serve immediately. Cooking Tip: Replace the bacon with chicken rashers if preferred. One-pot roast chicken A simple roast chicken made with Rhodes Quality Chickpeas is true home-style cooking. The whole chicken cooks in one pot with vegetables and potatoes – making sure that no flavour is lost. Made with Rhodes Quality Chickpeas. Ingredients (serves 4-6) 1 x 400g can Rhodes Quality Chickpeas, drained 65 ml (¼ C) butter 45 ml (3 T) sunflower oil 1 whole chicken, cleaned 10 ml (2 t) fresh thyme leaves 1 medium onion, chopped 4 carrots, chopped 2 cloves garlic, chopped 200 g baby potatoes, peeled 250 ml (1 C) prepared chicken stock Method Heat the butter and the oil together in a large heavy-bottomed casserole dish. Season the whole chicken with salt, pepper and thyme and place into the casserole dish. Brown the skin well on all sides. Remove the chicken from the dish and set it aside. Add the onions, carrots and garlic to the dish and fry for a few minutes, stirring occasionally until the onions begin to soften. Add the baby potatoes and stir well to coat. Return the chicken to the casserole dish. Add the chicken stock and place the lid on the casserole dish. Place the casserole dish into the oven preheated to 170˚C and roast slowly for 45 minutes. Add the Rhodes Quality Chickpeas to the vegetables and stir well. Replace the lid and continue cooking until the chicken is cooked through and the vegetables are tender. Your choice: To thicken the sauce, remove one cup of the vegetables together with

August 19, 2021

Perfect Brunch Recipes to Celebrate the Women in Your Life

Women’s month is the perfect time to celebrate and pay tribute those special ladies in your life What better way than to host a delicious brunch to show them how much you appreciate them? Set a pretty table and host the perfect brunch this Women’s month with these tasty recipes from Rhodes Quality. Everything from an easy-to-make guava sorbet packed with Vitamin C, to a one pan breakfast bacon and potato hash, add mouthfuls of yumminess with strawberry cheesecake blondies, a trio of bean bruschetta’s, buttery apricot danish pastries, orange chicken liver pate, and to finish off, a refreshing mango and ginger mocktail. Rhodes Quality has a range of canned veg, fruit, jams and 100% fruit juice that will have you making the tastiest, heartiest brunch recipes with ease. With the goodness of mother nature sealed in every Rhodes Quality can, let your love and appreciation for your special person be shown through every dish. Guava Sorbet Packed with vitamin C this refreshing sorbet made with guava, is proven to have immune boosting qualities. If you don’t have an ice cream machine, a bit of light whisking will do. Ingredients (serves 4) 2 x 410 g cans Rhodes Quality Guava Halves in Syrup 65 ml (1/4 C) castor sugar 30 – 45 ml (2 – 3 T) lemon or lime juice 2 egg whites, stiffly beaten Method Drain the can of Rhodes Quality Guavas in Syrup and place the fruit in a blender with the sugar and lemon or lime juice and blend until smooth. Push the mixture through a sieve and place in a metal mixing bowl. Fold in the egg whites and place the bowl in the freezer. Stir and break up any ice crystals every 30 minutes or so until the sorbet is too frozen to stir any longer then transfer to a storage container, cover and keep frozen until required. Breakfast Bacon and Potato Hash An easy one pan brunch meal. Ingredients (serves 4) 1 x 400 g can Rhodes Quality Tomatoes Chopped & Peeled 4 potatoes, peeled 30 ml (2 Tbsp) olive oil 200 g back bacon, diced 2 spring onions, finely chopped salt and freshly cracked black pepper handful of chopped Parsley 4 eggs 65 ml (¼ cup) mozzarella cheese Method Dice the potatoes into even sized cubes. Heat the oil in a large non-stick frying pan. Add the potatoes and cook until tender, golden and crispy. Add the bacon pieces and fry until crisp. Add the spring onions. Add the Rhodes Quality Tomatoes Chopped & Peeled and bring the sauce to the boil. Season well to taste and stir in the parsley. Reduce the heat to a simmer. Make four wells in the hash and crack an egg into each well. Sprinkle each egg with a little mozzarella cheese. Replace the lid and cook until the eggs are cooked. Serve immediately. Cooking Tip: Replace the bacon with chicken rashers if preferred. Chocolate Orange Marble Mielie loaf Sweet orange cake seeped in orange syrup. Delicious for dessert. Ingredients (10 slices) Syrup 125 ml (½ cup) Rhodes Quality Orange 100% Fruit Juice 250 ml (1 cup) caster sugar 5 ml (1 tsp) vanilla essence 2 oranges, unpeeled, sliced Batter 4 large Eggs 250 ml (1 cup) caster sugar 250 ml (1 cup) self-raising flour 250 ml (1 cup) maize meal 125 ml (½ cup) Rhodes Quality Orange 100% Fruit Juice 80 g dark chocolate, melted Glaze 65 ml (¼ C) Rhodes Quality Orange 100% Fruit Juice 190 ml (¾ C) icing sugar Method To make the syrup, place the caster sugar and Rhodes Quality Orange 100% Fruit Juice into a small saucepan. Bring to the boil and stir to dissolve the sugar. Add the vanilla essence and the orange slices. Reduce the heat and simmer for 15 minutes until the oranges are seeped. To make the batter, beat together the eggs and the caster sugar until light and fluffy. Sift together the flour and the maize meal and add to the eggs alternatively with the Rhodes Quality Orange 100% Fruit Juice. Line a baking loaf pan with baking paper and spray well with non-stick spray. Remove the orange slices from the syrup, reserve the syrup, and arrange on the bottom of the pan. Spoon in the cake batter. Pour the melted chocolate over the top of the batter and use a wooden skewer to swirl the chocolate through the cake batter. Bake the orange loaf in an oven that has been preheated to 180°C for 35 minutes or until a wooden skewer inserted near the middle comes out clean. Remove the loaf from the oven and poke a few holes in the top with a small knife. Pour over the reserved syrup and leave to cool. To make the glaze, whisk small amounts of Rhodes Quality Orange Juice into the icing sugar, adding just enough to make a smooth thick paste. Drizzle the orange glaze over the top of the loaf. Strawberry Cheesecake Blondies These tasty squares will serve mouthfuls of yumminess with every bite. Ingredients (serves 8) Cream cheese topping 120 g smooth, plain cream cheese, softened 65 ml sugar 1 egg yolk 2.5 ml vanilla essence Blondies 65 ml Rhodes Quality Strawberry Jam, gently warmed 250 g (1 cup) butter, melted 250 g brown sugar 125 ml sugar 2 eggs 1 egg yolk 10 ml (2 tsp) vanilla essence 565 ml cake flour 10 ml (2 tsp) corn flour 2.5 ml baking powder 5 ml (1 tsp) salt 160 ml white chocolate chips Method Strawberry Swirl Whisk the cream cheese in a medium bowl until smooth Whisk in the sugar. Whisk in the egg yolk and vanilla essence and set aside. To make the blondies, combine the melted butter and sugar in a large bowl and stir well. Add the eggs, egg yolk, and vanilla essence and stir until well blended. In a separate bowl, sift together flour, corn flour, baking powder, and salt. Gradually stir the dry ingredients into the egg mixture until well blended. Fold in white

August 5, 2021

Cookie	Duration	Description
cookielawinfo-checkbox-advertisement	1 year	The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Advertisement".
cookielawinfo-checkbox-analytics	11 months	This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional	11 months	The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary	11 months	This cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others	11 months	This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance	11 months	This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy	11 months	The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.

Cookie	Duration	Description
_ga	2 years	This cookie is installed by Google Analytics. The cookie is used to calculate visitor, session, campaign data and keep track of site usage for the site's analytics report. The cookies store information anonymously and assign a randomly generated number to identify unique visitors.
_gid	1 day	This cookie is installed by Google Analytics. The cookie is used to store information of how visitors use a website and helps in creating an analytics report of how the website is doing. The data collected including the number visitors, the source where they have come from, and the pages visted in an anonymous form.

Cookie	Duration	Description
_gat_gtag_UA_18530557_4	1 minute	No description
pron_ip	session	No description
pvc_visits[0]	1 day	This cookie is created by post-views-counter. This cookie is used to count the number of visits to a post. It also helps in preventing repeat views of a post by a visitor.
tk_ai	session	Gathers information for WordPress by themselves, first party analytics tool about how WP services are used. A collection of internal metrics for user activity, used to improve user experience.