Suit up (or rather armour up) with mineral and vitamin-rich ingredients such as garlic, ginger, turmeric and more to help keep the sniffles at bay. 

Powerhouse picks 

Keep your immune system strong with these nutrient-rich ingredients:  

Leafy greens 

Leafy green vegetables (such as spinach, Swiss chard and kale) are iron-rich and packed with vitamins C and E. These work together in keeping your body fighting fi t by acting as antioxidants. Add these veggies to your soups and stews, bulk up grain salads or blend together with avo, kiwis, pineapple and mango, or citrus and ginger to make a power-packed breakfast smoothie. 

Garlic 

Pungent and punchy, this immune-boosting bulb contains high concentrations of sulphuric compounds, which are thought to increase virus-fighting cells in your bloodstream. Chop or slice and add it to just about anything, or ferment the cloves in honey for an easy homemade cough remedy. 

Chilli 

Hot and happening, chillies are said to be high in vitamin C and A, both of which are vital to a well-functioning immune system. Capsaicin, the compound that gives chillies their heat, is thought to help combat phlegm and congestion. Just like garlic, you can ferment a variety of chillies in honey or use them to make a spicy condiment like chilli crisp. 

Citrus 

Lemons, limes, oranges and grapefruit all have one thing in common (besides being part of the citrus family) – they’re all teeming with vitamin C! These gems help your body produce more white blood cells (the soldiers that fight off infection).  

Turmeric  

This is a popular immune-boosting ingredient and is often deemed the superfood spice of choice for its anti-inflammatory properties. Turmeric’s level of curcumin, the compound that gives the root its orange-yellow hue, is believed to help lessen inflammation. Add it raw to your curries and stews, or add the powder to your morning coffee for a golden latté! 

Ginger 

Packed with the compound gingerol, this humble root is thought to be anti-inflammatory, which is known to help soothe sore throats. Enjoy a raw slice of ginger in tea to aid blocked sinuses, or add it to soups and broths. 

Words by: Gail Damon
Photography: Fresh Living Magazine 

The post Give your immune system a boost with these powerhouse ingredients appeared first on MyKitchen.

The team gathers to express gratitude for making it through 2023 with copious amounts of decadent food and drinks in true MK style! 

Creamy crab dip  

Makes 3 cups 

Swap out crab for smoked haddock or flaked cooked white fish, such as hake or kingklip. 

Ingredients

1 packet (500g) crab meat, defrosted
1 cup sour cream 
½ cup cream cheese 
2 Tbsp Dijon mustard 
2 cloves garlic, roasted 
4 spring onions, sliced 
2 Tbsp chilli flakes
Handful fresh coriander, chopped 

For serving  

Breadsticks 
1 small cucumber, sliced into ribbons 
Toasted sourdough or ciabatta Fresh herbs  

Method 

1. Place a colander over a pot of simmering water. 
2. Put crab meat in the colander, cover with a lid and steam gently for about 8-10 minutes. Cool slightly. 
3. Roughly chop crab meat. 
4. Combine crab meat, sour cream, cream cheese, mustard and garlic.
5. Stir through spring onions, chilli flakes and coriander. Season well. 
6. Serve crab dip with breadsticks or toasted ciabatta, cucumber and scattered with fresh herbs.

“No festive season gathering with my family is complete without a decadent seafood-inspired meal!”

– Terry Msiphe Barnes, Publishing Manager TFG Media 

Spicy carrots with spring onion sauce  

Serves 4 

You can use any veg for this recipe – butternut, beetroot and pumpkin work well. 

Ingredients

2 packets (300g each) rainbow or regular baby carrots, washed 
2 Tbsp olive oil 
Salt and milled black pepper 
2 Tbsp smoked paprika 
1 Tbsp ground cumin 
1 Tbsp ground coriander 
3 Tbsp honey 
2 Tbsp chopped fresh coriander 

For the sauce  

1 cup yoghurt 
1 lemon, zested and juiced
4 spring onions, sliced  

Method 

1. Preheat oven to 180°C. 
2. Place carrots onto a large baking tray and drizzle with olive oil. 
3. Season with salt, black pepper, smoked paprika, cumin and coriander. Toss to coat evenly. 4. Roast the carrots for 10-12 minutes. 
4. Drizzle with honey, toss through coriander and roast for another 5-10 minutes until cooked through. 
5. Blitz together sauce until smooth and season. 
6. Serve veggies warm and drizzled with sauce.

“In my family, we love a fresh plate of veggies to balance out the seven colours at Christmas lunch. I often end up going for thirds, especially when that special saltiness from the blue cheese comes through – perfection!”

– Geraldine Amoko, Senior Copy Editor 

Spring greens with blue cheese crumble  

Serves 4 

Not a fan of blue cheese? Swap it out for feta or goat’s cheese.  

Ingredients

1 packet tenderstem broccoli 
1 packet pak choi, halved 
1 packet mangetout 
1 packet green beans or edamame beans 
1 packet baby spinach 
Glug olive oil 
Salt and milled black pepper 
¼ ciabatta, torn into chunks 
2 Tbsp butter 
1 clove garlic, chopped 
1 wedge blue cheese, crumbled 

Method 

1. Bring a large pot of salted water to the boil. 
2. Blanch all vegetables (except the spinach) in batches for 1-2 minutes or until tender, then refresh in ice water. Drain. 
3. On a serving platter, arrange baby spinach and cooked vegetables. Drizzle with oil and season. 
4. In a dry pan, add ciabatta chunks and cook for about 1 minute before adding butter and garlic. 
5. Cook until crispy and fragrant, then set aside. 
6. Stir through blue cheese while bread chunks are still warm. 
7. Top the salad with the blue cheese crumble and serve immediately.

Slow-cooked pork belly with creamy mash, apple and red onion  

Serves 6-8 

Use any leftover shredded pork to make wraps, tacos or add to nachos for a delicious weeknight lunch or dinner.  

Ingredients

2-2.5kg boneless pork belly, skin scored 
¼ cup coarse salt and milled pepper 
2 Tbsp smoked paprika 
3 Tbsp Dijon mustard 
3 Pink Lady apples, quartered (or use any sweet apple you like) 
2 red onions, quartered 
1 garlic bulb, halved 
2 cups apple juice Honey, for drizzling  

For the creamy mash

6-8 large potatoes, cooked and kept warm 
½ cup cream cheese 3 Tbsp butter, softened 
Handful fresh sage, chopped 

Method 

1. Place pork belly onto a plate or board with skin side up. 
2. Sprinkle generously with coarse salt, then refrigerate pork belly uncovered overnight.
3. Dab skin with paper towel to soak up all the excess moisture. 
4. Rub the meat side with salt, pepper and smoked paprika and brush with mustard. 
5. Preheat oven to 160°C. 
6. Place apples, onions and garlic into a large deep roasting dish. 
7. Place pork belly, skin side up, on top of fruit and vegetables. 
8. Pour apple juice into the dish, making sure not to wet the skin of the pork. 
9. Roast uncovered for about 3½ hours or until meat is fork-tender. Remove roasted apples and onions and set aside. 
10. Increase the oven temperature to 200°C and switch to grill. 
11. Roast pork belly for about 5-6 minutes until the skin puffs up and becomes crispy. (Keep a close eye on it!) 
12. Mash the potatoes until smooth, then stir through cream cheese, butter and sage. Then, season generously. 
13. Serve pork belly with creamy mash, roasted red onions, apple and fresh sage. Drizzle with honey just before serving.

“I absolutely adore the tenderness of the pork belly meat with the crispiness of the crackling. This dish appears on our festive family table every single year!”

– Chad January, Editor 

Best ever roast potatoes  

Serves 4-6

You can fluff the potatoes using a fork to ruffle up the edges instead of shaking them in a pot.  

Ingredients

8 large potatoes, peeled and quartered 
Salt 
2 cups duck fat 
Handful fresh sage or rosemary 
6-8 cloves garlic   

Method 

1. Parboil potatoes in boiling, salted water for about 6-8 minutes (they should not be cooked all the way through). Drain, season with salt and set aside. 
2. Preheat oven to 200°C. 
3. Place potatoes back into the pot, close the lid and shake the pot to ruffle up the edges of the potatoes. (This is what creates the crispy layer.) 
4. Place duck fat, sage and garlic into a deep roasting dish, then place in the oven for about 20 minutes until almost smoking. 
5. Add potatoes and cook for about 10-15 minutes, rotating every so often until crispy and golden all around. 
6. Drain on paper towel, season once more with salt and serve hot.

“What would a traditional festive feast be without the humble roast potato? Or rather, what would that post afternoon-nap be without a sneaky roast potato straight out of the pot – sacrilege!”

– Christine Siljeur, Senior Designer 

Thyme roasted chicken cooked in white wine  

Serves 4 

Omit white wine and cook chicken in carbonated apple juice or non-alcoholic bubbly.  

Ingredients

1/3 cup butter, softened 
1 punnet fresh thyme, leaves picked 
2 cloves garlic, chopped 
Salt and milled pepper 
1 large whole chicken 
4 plums, peaches or nectarines, halved 
1 cup white wine 
Roasted carrots and Brussel sprouts for serving 

Method 

1. Preheat oven to 180°C. 
2. Combine butter, of the thyme and garlic in a bowl and season. 
3. Using your fingertips, loosen the chicken skin gently away from the flesh, making sure not to tear it. 
4. Spread butter mixture under the skin, pressing down gently to spread it around. 
5. Drizzle chicken with oil, season and sprinkle with remaining thyme. 
6. Place chicken in a deep roasting dish and nestle stone fruit around it. 
7. Pour the wine around chicken, cover with foil and roast for about 45 minutes until golden and skin is crispy. 
8. Add Brussel sprouts and roast for a further 15-20 minutes, uncovered until golden. 
9. Remove chicken from the oven and baste with pan drippings. 10. Serve with roasted carrots and Brussels sprouts.

“This roast chicken recipe ticks all the boxes! Crispy, golden skin accompanied by tender meat makes this a winner at any festive gathering!”

– San-Mari Mouton, Art Director 

Citrus gammon with Asian glaze  

Serves 8 

Opt for a simple traditional glaze by combining apricot jam and Dijon mustard to baste the gammon.  

Ingredients 

2.5-3kg boneless gammon 
2 cups orange juice 
2 cups chicken stock 
1 onion, peeled and halved 
1 garlic bulb, halved 
Handful fresh coriander 
2-3 fresh or dried bay leaves 
1 orange, quartered 

For the Asian glaze 

Glug olive oil 
2 spring onions, chopped 
3 cloves garlic, sliced 
5cm knob ginger, peeled and finely chopped 
1/3 cup soy sauce 
1 cup brown sugar 
1 orange, juiced 
Handful fresh coriander, chopped 
Toasted sesame seeds and fresh micro herbs, to serve  

Method 

1. Place gammon into a large 5L pot. 
2. Pour over orange juice and chicken stock. 
3. Add onion, garlic, herbs and orange, then top up with water (if needed), making sure the gammon is completely submerged. 
4. Boil gammon for 2½ hours, topping up with water if the liquid gets too low. (If your gammon is a different size, cook it for 25 minutes for every 500g of meat.) 
5. Remove the gammon from the pot (reserving 1 cup of cooking liquid) and cool slightly. 
6. Remove the netting and carefully peel away the skin while warm, by lifting the edge of the dark, leathery skin and pulling it backwards. 
7. Score the fat layer in a criss-cross pattern, careful not to cut through the meat at all, and place on a baking tray. 
8. Preheat oven to 200°C. 
9. For the glaze, heat oil in a pot and fry spring onion, garlic and ginger for 3-5 minutes. 
10. Add the soy sauce, brown sugar, orange juice, coriander and reserved gammon liquid. Simmer until reduced and sticky, about 8-10 minutes. 
11. Brush gammon with glaze and roast for about 8-10 minutes until sticky. 
12. Slice gammon just before serving (to prevent it from drying out). Drizzle with the sticky Asian glaze, then sprinkle with sesame seeds and micro herbs.

“The delicious sticky Asian glaze is what really takes this dish from ‘just gammon’ to ‘I need a second helping!’ This will turn any gammon sceptic into a gammon lover, from a previous sceptic herself.”

– Sjaan van der Ploeg, Food Stylist

Also read: 5 festive roasts to feast on

The post 7 must-have recipes on MK’s festive table appeared first on MyKitchen.

Zola Nene is a household name in the culinary world. Impress your friends with 4 of her yummy recipes.

Pulled pork shoulder 

Serves 6-8 • Total time 4 hours

Ingredients 

1 Tbsp ground cumin 
1 Tbsp ground coriander 
2kg boneless pork shoulder 
5 spring onions, chopped 
3cm piece fresh ginger, sliced 
1 green chilli 
¼ cup brown sugar 
2 cups apple juice 
1 cup water 
2 Tbsp olive oil
Salt and milled black pepper  

Method 

1. Preheat oven to 160°C. 
2. Mix together the cumin and coriander, then rub all over the pork. 
3. Transfer the meat to a roasting dish. Add the spring onions, ginger, garlic, chilli, sugar, apple juice and water. 
4. Drizzle the pork with olive oil and season. Roast uncovered for 4 hours or until the pork is fork tender. 

Roast leg of lamb 

Serves 6-8 • Total time 1 hour 20-30 minutes

Ingredients 

2kg leg of lamb, bone in 
Salt and milled black pepper 
4 cloves garlic, crushed 
2 sprigs rosemary, chopped 
Handful fresh mint, chopped 
1 lemon, zested and juiced 
¼ cup olive oil 

Method 

1. Preheat the oven to 200°C. 
2. Place the lamb into a large roasting dish and season generously with salt and pepper. 
3. Mix the garlic, rosemary, mint, lemon zest, lemon juice and olive oil and rub this all over the surface of the lamb. 
4. Roast the lamb, uncovered for 1 hour and 15 minutes. If you like your lamb a little more well done, leave it in for an extra 20-30 minutes. 
5. Leave lamb to rest, wrapped in foil, for at least 20 minutes before carving. 

Aromatic Greens 

Serves 4 • Total time 10 minutes

Ingredients 

2 large bunches Swiss Chard 
¼ cup olive oil 
1 clove garlic, thinly sliced 
½ tsp chilli flakes 
1cm piece fresh ginger, cut into matchsticks 
2 tsp cumin seeds 
2 tsp black mustard seeds 
Salt and milled black pepper  

Method 

1. Wash the Swiss chard thoroughly in clean water, then remove the stalks from the leaves and roughly chop the leaves. 
2. In a cold pan, add the oil, garlic, chilli flakes, ginger, cumin and mustard seeds, then place over heat and allow to warm up gently and sizzle until the aromatics release their flavour. 
3. Add the chopped leaves and stir until they are wilted: the water from washing the leaves will create enough steam to cook the greens sufficiently. Season to taste. 

Honeycomb cream pancakes 

Serves 4 • Total time 1 hour

Ingredients 

For the honeycomb

100g castor sugar 
¼ cup golden syrup 
1 tsp bicarbonate of soda  

For the pancakes

280g cake flour, sifted 
2½ cups milk
½ cup water 
2 large eggs 
30ml sunflower oil  

For the filling

2 cups cream 
¼ cup icing sugar 
1 tsp vanilla extract  

Method 

1. To make the honeycomb, line a baking tray with baking paper or greased foil.
2. Place the sugar and syrup in a saucepan and stir to mix. Do not stir it again but allow it to gently melt over low heat. 
3. Once dissolved, bring it to a simmer for about 3 minutes until it turns the colour of map syrup, then remove from the heat whisk in the bicarbonate of soda and allow the mixture to froth up. 
4. Tip the mixture onto a lined baking tray and allow it to set. Once set, bas it into small pieces. 
5. To make the pancakes, combine the flour, milk, water, eggs and oil in a bowl. 
6. Heat a lightly greased non-stick frying pan and then ladle enough batter to make a thin layer. Lift and tilt the pan to spread the batter evenly. 
7. Cook until bubbles appear on the surface and then flip over and cook on the other side for a minute. Slide the cooked pancake onto a plate and keep warm under a tea towel while you make the rest. 
8. For the filling, combine the cream, icing sugar and vanilla extract in a bowl and whisk to soft peaks. Fold in a large handful of the crushed honeycomb. 
9. When ready to serve, spoon some filling onto each pancake and either fold in half or roll up like a cigar. 

Words by: Chad January
Photography: Zhann Solomons

Also read: Zola Nene reflects on milestones and latest award

The post Our top 4 must-tries by Zola Nene appeared first on MyKitchen.

Time to give the humble egg a moment to shine with these moreish meals. Enjoy egg-cellence on a plate!  

Turkish eggs with avo, fresh greens and charred pita 

Serves 2 // Total time 40 minutes  

Ingredients

3 cloves garlic, peeled
Glug olive oil, plus extra for serving
1 cup plain yoghurt
2 Tbsp chopped fresh dill
1 Tbsp chopped fresh coriander
1 tsp chopped fresh mint
Salt and milled black pepper
1 tsp smoked or regular paprika
4 eggs, soft poached
Knob butter

For serving  

1 avocado, sliced 
Handful fresh micro greens or salad leaves 
2 pita breads, toasted or charred  

Method

1. Preheat oven to 160°C. 
2. Place garlic in foil, drizzle with oil, wrap tightly and roast in the oven for about 15–20 minutes until soft. 
3. In a large bowl, mash garlic cloves until smooth and stir through yoghurt, fresh herbs and season well. 
4. Heat oil in a large pan and fry chilli flakes and paprika for 30 seconds or until fragrant. Set aside. 
5. Heat another glug of oil in a clean pan and fry eggs (2 at a time) for 2–3 minutes. 
6. Add butter to eggs to allow them to crisp up slightly (the yolk should still be runny) and remove from the heat. 
7. Divide yoghurt mixture between two serving bowls and top with fried eggs, avo, micro greens and drizzle with chilli oil from the pan. 
8. Serve immediately with toasted or charred pita. 

  Also read: Flaky spring onion pancakes with jammy eggs & chilli oil 

Flourless chocolate meringue cake 

Serves 8 // Total time 50 minutes – 1 hour

Ingredients

For the chocolate cake  

2 slab (80g each) dark or milk chocolate
1/2 cup butter, softened
1 cup white sugar
2 tsp vanilla essence
Pinch of salt
4 eggs
5 tbsp cocoa powder, plus extra for serving

For the meringue  

3 egg whites
1 cup castor sugar
Pinch of salt
1 tsp vanilla essence
1 tsp vinegar
2 tsp cornflour
1/2 slab (40g) dark or milk chocolate, melted

For serving  

Honey, for drizzling (optional)  

Method

1. Preheat oven to 160°C. 
2. For the cake, place chocolate and butter in a heatproof bowl over a pot of simmering water. Stir until melted and remove from the heat to cool. 
3. Whisk in sugar, vanilla essence and salt. 
4. Add eggs and whisk well to incorporate. 
5. Stir through cocoa powder until well combined. 
6. Pour batter into a greased and lined 23cm loose-bottomed cake tin. 
7. Bake for 35–40 minutes (cake should not be cooked all the way through). Remove cake and turn the oven up to 175°C. 
8. For the meringue, whip egg whites until stiff-peak stage. 
9. Gradually add sugar 2 Tbsp at a time, with 2–3-minute intervals between each addition. 
10. Once thick and glossy, add vinegar, cornflour salt and vanilla essence and whisk for 2 minutes. 
11. Gently fold cooled melted chocolate through meringue to create a marbled effect. 
12. Place dollops of meringue onto cake and bake for another 15–20 minutes. Remove and set aside to cool. 
13. Slice cake and serve drizzled with honey.

Scotch egg salad 

Serves 4-6 // Total time 45 minutes

Ingredients 

For the scotch eggs  

6 eggs, soft boiled for 4 minutes
1 pack (about 500g) pork bangers, removed from casings
1/2 punnet (10g) fresh coriander, chopped
1 cup cake flour
3 eggs, whisked
2 cups breadcrumbs
Vegetable oil, for deep frying   

For the salad  

Glug olive oil, plus extra to drizzle
Salt and milled black pepper
2 cans (410g each) chickpeas, drained and rinsed
2 tsp smoked paprika
1 pack (about 100g) baby gem lettuce
1/2 cucumber, sliced into ribbons
1 lemon, zested and juiced
Handful fresh parsley, chopped

Method

1. Peel boiled eggs carefully, taking care not to break them (they will be quite soft). 
2. Combine pork mince and coriander in a large bowl. 
3. Place Y4 cup pork mince in the palm of your hand and gently wrap around a boiled egg and enclose. Repeat with remaining eggs and mince. Chill for 15 minutes. 
4. Dip each egg into flour, then whisked eggs and then breadcrumbs. Set aside to chill. 
5. Toss chickpeas with a glug of oil, paprika and season. Roast for 10-12 minutes. 
6. Deep-fry scotch eggs in hot oil for 4-6 minutes or until golden and crispy. Drain on kitchen towel. 
7. Arrange lettuce, chickpeas and cucumber in a serving bowl. Drizzle with oil, lemon juice and scatter with lemon zest and parsley. Top with scotch eggs and serve.

Marco’s famous egg paste 

Makes 2 cups // Total time 10 minutes

Ingredients

8 hard-boiled eggs
¼ – 1/2 cup mayonnaise
2 tsp Aromat
2 tsp Italian herbs
1-3 Tbsp soda water

For serving  

Handful fresh micro greens   

Method

1. Add eggs and mayonnaise to the bowl of a food processor and blitz until combined. 
2. Add spices, herbs and soda water and pulse until the mixture is smooth and light. 
3. To achieve a softer consistency, add more mayonnaise and soda water. 
4. Top egg paste with micro greens and serve as a sandwich, spread over crusty bread or as a dip on a cheese board. 

Also read: Poached eggs, potato fritters and beetroot-bean pâté

The post 4 egg-cellent recipes that will surprise you appeared first on MyKitchen.

A dose of leafy greens is essential for a healthy diet, but often they’re left to wilt in the background. Take care of seasonal greens like kale, spinach and Swiss chard, and they’ll love you back.  

TREAT YOUR GREENS RIGHT

Packing power
Kale, spinach and Swiss chard provide different levels of vital vitamins. Swiss chard and spinach are high in vitamin A and K, but spinach is much higher in calcium whereas Swiss chard is rich in vitamin C. Kale has lower levels of vitamins A and K, but it hits it out of the park when it comes to vitamin C. 

In the kitchen
When it comes to using these vegetables in your cooking, there are various methods to bring out their flavour, texture and enjoyment. 

Washing 
Take care to not crush the leaves as you wash them. Add to a bowl of cold water and set aside for a few minutes. The dirt should sink to the bottom of the bowl. From there, pick out your greens and get cooking. 

Cooking 

Raw  

– Spinach provides a crisp canvas for other ingredients in a salad. Try these combos:
– Sliced apple, crumbled feta and chopped walnuts
– Sliced red onion, avocado, balsamic vinegar and pine nuts
– Grilled chicken, Greek yoghurt, olives and tomatoes 

Wilt 
Place your chopped leafy green in a dry pan over gentle heat. Leave to cook for about 30 seconds before removing. When adding these veggies to soups or stews, the heat of the
dish will wilt the leaves for you, so add them just before serving (once the heat is turned off).  

Bake 
Tear kale into small pieces, removing the tough stem in the process. Place on an oven tray, drizzle with olive oil, season with salt and bake at 180°C for 8-10 minutes. The kale should be crispy and delicate. Enjoy as a snack or side to a main meal. 

Sauté and steam 
Leafy veg can look quite sad once they’ve cooked! But there’s hope: it’s what you cook them with that will save the day and the dish.  

When working with Swiss chard, cut the leaves away from the tough stem. Roll leaves up and chop finely. Add a generous glug of oil to the hot pan and throw in 1 minced garlic glove. If you like, add the stems and fry for a few minutes until lightly caramelised before adding a splash of water and the leaves. Cover with a lid and steam until wilted, then remove and decant into a serving bowl. Drizzle with balsamic vinegar, season and serve. 

Season 
Drizzle with a vinaigrette or add lemon zest, salt and pepper or chilli flakes. Massage dressing into the leaves for a minute, then finish off with grated Parmesan and pumpkin or sunflower seeds. 

Storing 
If you’re packing your greens away before using them, make sure to first discard any brown leaves, wash them thoroughly, then pack them into a sealed container or Ziploc bag lined with kitchen towel. This will absorb moisture and retain the freshness. 

Green scene risotto 

Serves 3-4  •  TOTAL Time 1 HR 

Ingredients

2 Tbsp olive oil 
1 onion, chopped
2 leeks, washed and sliced (optional) 
3 cloves garlic, chopped
2 bay leaves 
Handful fresh thyme 
1 cup arborio rice  
1/3 cup white wine (optional)   
3 cups warm chicken or vegetable stock  
Salt and milled black pepper 
½ cup cream 
1/3 cup grated Parmesan cheese, plus extra to garnish 
125g frozen peas, cooked 
100g baby spinach 
Handful fresh mint 
1 lemon, zested and juiced
1 red chilli, seeded and finely chopped
1 packet (125g) sugar snap peas, blanched
Handful fresh pea shoots 

Method

1. Heat oil in a large deep pan.
2. Fry onion, leeks and garlic for 3-5 minutes.
3. Add bay leaves, thyme and rice. Cook for 2-3 minutes until fragrant.
4. Add wine (if using) and cook, while stirring, for 3-4 minutes or until liquid is almost evaporated.
5. Reduce heat to low.
6. Add  cup stock, allowing it to absorb before pouring in next  cup. 
7. Repeat this process while stirring continuously until all stock is added, about 15-20 minutes. 
8. Once all the stock is added, there should be a thick, creamy sauce covering the rice. It should be cooked through and plump, but still have a bite.
9. Discard bay leaves and thyme.
10. Season risotto and stir through cream and Parmesan.
11. Add peas, spinach, lemon juice, zest, mint and chilli to a food processor and blitz until smooth. Season well.
12. Stir mixture into risotto, garnish with sugar snap peas and fresh pea shoots. Serve immediately.

Chef’s Tip: Arborio rice is a short-grain rice ideal for making risottos. It easily absorbs flavour, plumps up from the slow cooking and releases enough starch to create that creamy texture. 

Green goddess burgers 

Serves 4  •  TOTAL Time 40 MIN 

Ingredients

FOR THE PATTIES 

1 cup frozen peas  
2 cups kale, touch stems removed, shredded 
¼ head (100g) broccoli, cut into florets 
½ can (410g) butter beans, drained
½ celery stalk, finely chopped
½ onion, finely chopped
1 clove garlic, crushed 
2 Tbsp olive oil, plus extra for drizzling 
3/4 cup oats  
1 Tbsp fresh basil, chopped 
2 tsp soy sauce  
Salt and milled black pepper 

TO SERVE 

4 brown rolls
1 avocado, sliced
¼ cup hummus  
Handful cherry tomatoes 
Lettuce leaves and sprouts 

Method

1. Blanch green vegetables (except celery) in salted boiling water for a minute, then plunge into a bowl of ice water to refresh. Drain well.
2. Add vegetables and beans to food processor and pulse until ground.
3. Fry celery, onion and garlic in 1 Tbsp oil for 5 minutes. Combine with ground vegetables.
4. Mix in oats, basil, soy sauce and seasoning. 
5. Shape mixture into 4 patties. Cover and refrigerate for 15 minutes to firm up.
6. Heat 1 Tbsp oil in a non-stick pan and cook patties for 3-5 minutes on each side until golden.
7. Halve rolls and toast in a warm pan. Drizzle with extra oil.
8. Serve patties on buns garnished with avocado, hummus, tomatoes and fresh greens.

Hake with kidney bean sauté 

Serves 4  •  TOTAL Time 30 MIN 

Ingredients

FOR THE SPINACH AND BASIL PESTO 

3 Tbsp pine nuts, almonds or pumpkin seeds, toasted
2 cloves garlic, chopped
Pinch of salt  
40g fresh basil leaves  
50g baby spinach leaves 
¼ cup grated Parmesan cheese
1 lemon, juiced and zested
½ cup olive oil  

FOR THE FISH 

1½ cups (300g) dried white kidney beans, soaked and drained 
2 Tbsp olive oil, plus extra for drizzling 
4 fillets (600g) hake (or any sustainable white fish), skin on
Salt and milled black pepper 
1 onion, diced  
3 cloves garlic, crushed  
2 Tbsp butter  
250g cherry tomatoes  
1 packet (100g) baby spinach   

TO SERVE 

Grated Parmesan cheese 
Lemon juice 

Method

1. Combine pesto ingredients (except oil) in a food processor. Then add two tablespoons of olive oil and pulse until still chunky.
2. Drizzle with remaining oil while blending until smooth. Season and set aside.
3. Boil beans in a pot of salted water for 30-35 minutes. Drain well.
4. Heat olive oil in a pan. 
5. Pat fish dry and season generously.
6. Fry fish skin-side down for about 3-4 minutes. Flip over and fry for about 2-3 minutes. Remove and cover to keep warm. 
7. Add onion to pan and sauté until golden. Add garlic and cook for another 30 seconds.
8. Add butter, beans and tomatoes, and cook for 2-3 minutes. Season. 
9. Toss through spinach, remove from the heat and stir through ¾ of pesto.
10. Serve bean sauté topped with fish, extra pesto, Parmesan and lemon juice.

Chef’s Tip:  To prevent fish from sticking to the pan, thoroughly dry the fish using kitchen towel, then season with salt and pepper. Add a small splash of oil to a super-hot pan, then place
the fish skin-side down into a stainless-steel pan. It will take 2-3 minutes before the fish skin releases from the pan. If you feel any resistance when trying to flip the fish, leave it for a little longer before trying again. 

Spinach and feta quesadillas 

Serves 4  •  TOTAL Time 20 MIN 

Ingredients

½ packet (150g) Swiss chard, washed and shredded 
2 discs (100g each) feta, crumbled 
1 tsp chilli flakes 
Salt and milled black pepper 
6 flour tortillas 
3 Tbsp Dijon mustard   

FOR THE SALSA 

½ punnet (125g) cherry tomatoes, quartered 
1 Mediterranean cucumber, diced
1 Tbsp canola oil  
1 tsp apple cider vinegar or lemon juice  
1 tsp chopped fresh mint 
1 tsp honey 

Method

1. Combine Swiss chard, feta and chilli flakes. Season well.
2. Place a tortilla onto a plate and spread with 1 Tbsp mustard.
3. Top with  spinach mixture, then with another tortilla.
4. Microwave on high for 2-3 minutes, then transfer to a chopping board and slice into 4 triangles.
5. Repeat with remaining spinach filling and tortillas. 
6. Combine salsa ingredients and season well.
7. Serve quesadillas topped with salsa.

Words by Sjaan Van Der Ploeg
Photography: Fresh Living Magazine 

The post 4 tasty ways to make leafy greens the hero of your meals appeared first on MyKitchen.

Looking to add extra nutrients and vital vitamins into your everyday life? Look no further than freshly squeezed (or blended) vegetable juice

Before we get into the wonders of juicing, here’s what you need Yo know:

•  Juicing shouldn’t replace proper meals – it’s important to get as much of a variety every day, keep those carbs, fats and proteins in there and enjoy your juice with breakfast, lunch or dinner.

•  Juicing isn’t always better than eating the actual vegetable – using a juicer removes the pulp and fibre from the drink. However, if you’re on the go, being able to drink a ready-to-go juice is much easier than chomping on a celery stick!

•  It’s essential to properly wash your veggies before juicing them to get rid of harmful chemicals. 

•  Making juice requires a fair amount of vegetables, so this is perfect if you’re looking to use up your kale, celery, cucumber or beetroot.

•  Some things that don’t juice well: avocado and bananas (save these for creamy smoothies), broccoli, rhubarb, whole citrus (remove the skin and pith before blending). 

•  Lastly, do not bulk juice! Over time, juices can ferment so always make a juice fresh and have it as soon as possible.

Green Goddess 

SERVES  3–6 // COOK TIME 10 min

INGREDIENTS

1 cup water

½ cup  kale, roughly chopped

1 lemon, segmented

2 cm ginger, peeled

¼ cup mint leaves

1 apple, cored and sliced

3 whole celery stalks

METHOD

1. Add the water to your juicer jug and juice the remaining ingredients slowly one at a time.

2. If you’re using a blender, add the water first and then all of the veggies, one at a time and blend. Once blended, remove the pulp by pouring the liquid through a fine-mesh sieve, or leave it all in if you like.

3. Serve immediately or within 6–12 hours. The juice will separate upon standing so give it a shake to mix it up again.

Carrot Clarity

SERVES 2–4 //  COOK TIME 5 min

INGREDIENTS

10 carrots

5 orange, peeled and segmented

2 cm ginger, peeled

2 celery sticks

METHOD

1. Add all of the ingredients to your juicer. Throw away the pulp and enjoy.

2. If using a blender, roughly chop up all of the ingredients before adding them to your blender in batches. Strain once blended to remove the pulp if you like.

Words by Sjaan Van Der Ploeg 
Photography: Pexels

Smoothies tend to be a highly underrated meal supplement considering how quick, simple and nutritious they can be. If you’re in too much of a rush in the morning to make breakfast or are simply looking for an easier, no-fuss option, we have 5 get-up-and-go super smoothies to start your day!

The post 2 Great Vegetable Juice Recipes appeared first on MyKitchen.