GoldenKeyCooks 0 PDF

Cooks
GOLDEN KEY
28 June 2018
Dear Chef,
What struck me most since the start of my career at Golden Key in 2014 was
the tenacity of our student members, who perform exceptionally well, often
with the bare minimum resources. Good nutrition and tasty food are often
reserved for visits home.
The purpose of this compilation of sometimes weird, but mostly wonderful

recipes is to provide some guidance in using what most students have in
their kitchens and provide some ideas for more delectable easy cooking.
These recipes were provided by Golden Key members and vary from very
simple to slightly challenging to prepare.
This project has been in the making for quite a while, and I would
like to thank each and every contributor. I would also like to thank
my colleagues, Natasha Maharaj and Gillian Cloete for their patience,
contributions, testing and editing, as well as Janine Smit and her team at
Janine Smit Editorial Services for the publication of this book. Thank you
so much!
Happy cooking – and if all else fails, there’s always YouTube and Google…
Yours faithfully
Dorette Visser
Director: Golden Key South Africa
Golden Key International Honour Society
dvisser@goldenkey.org
Table o f
contents
Recipe for success 1
Student-friendly budget 1
1. Useful information 2
2. Breakfast 12
3. Sandwiches, pitas and wraps 22
4. Noodles, pasta and pap 28
5. Salads and soups 48
6. Vegetable dishes 54
7. Chicken, meat, fish and eggs 64
8. Treats and snacks 88
9. Interesting combos 111
Rec ipe: Success
From the kitc hen of: Chef Comfort Lebese
Ingredients: Method:
Creativity 1. See the world creatively.

Focus 2. Focus on opportunities.
Integrity 3. Add a generous dose of integrity.
Action 4. Take action with prudence.
Service 5. Have a heart of service.
Rec ipe:Student-friendly
budget
From the kitc hen of: Khanyisile L. Ntila
Your budget planner 1. Start by identifying the amount

can either be an Excel of income you receive.
spreadsheet or paper 2. Set your specific goals for the
• Allowance/income period.
• Budgeted expenses 3. List all your expenses.
• Unexpected expenses 4. Spend wisely!
1
USEFUL
INFORMATION
Things you
need to know
2
information
Useful
Basic kitchen tools every
starter kitchen needs:
1. Knives 5. Can opener
Every kitchen needs three While some people favour an
knives: A chef’s knife to do the electric can opener, I’ve found
bulk of your cutting, a serrated that there’s nothing better than
knife for cutting bread, and a sturdy, reliable manual can
a paring knife for slicing or opener.
mincing smaller items. You can 6. Colander
buy a knife block that has all From draining pasta to washing
of these, or you can opt to mix vegetables, I use my colander
and match. Buy the best you can almost every day. I have a
afford. plastic one for draining
2. Cutting boards pasta, washing canned beans,
To go along with your new, and rinsing off vegetables
sharp knives, you’re going to because it’s easy to clean.
need some cutting boards! They They’re great for sifting
come in all shapes, sizes, and dry ingredients, as well as
varieties. Try to have at least straining out fine sediment.
two – one for protein and one 7. Vegetable peeler
for other foodstuffs. I not only use my peeler for
3. Mixing bowls peeling vegetables, but I also
Mixing bowls are essential use it for prepping salads and
kitchen tools. Just try mixing slicing cheese.
a cake without them! They come 8. Spoons, whisks, spatulas, and
in many different materials, tongs
but I prefer my glass mixing All of these things are
bowls. They’re easy to clean, necessary if you’re planning to
dishwasher safe, and don’t react cook anything.
to any food products. Glass 9. A frying pan, small pot and
mixing bowls should be microwave ovenproof dish
safe and can be used to cook in. 10. Towels and potholders
4. Measuring cups and spoons Don’t forget these essential
Again, try to make a cake kitchen tools! A good towel
without measuring utensils and and potholder set will make
you’re going to have a bad time. your kitchen look beautiful and
I look for a set that is easy to protect you from burns.
store and can be washed in the
dishwasher. Metal sets aren’t * Extract from: 10 Essential
as sexy as their colourful Kitchen Tools Every Starter
plastic counterparts, but they Kitchen Needs by Lindsay
last longer and are easier to Mattison
clean.
3
information
Useful
Basic grocery list on a

budget
This basic grocery list is a very basic list of affordable items. Each
one of our individualised budgets and tastes can add to this list to
improve or make it as interesting as you wish.
Staples - Pap, pasta, rice, purchase of a seedling or packets

noodles. of seeds. Chillies are very easy
to sprout and grow from the seeds
Tinned food - Beans (in brine or of a chilli pepper you have just
tomato sauce), chickpeas, fish sliced.
(pilchards, tuna or sardines).
Fruits - Bananas are the
Vegetables - Potatoes, onions, cheapest‘staple’fruit and that
tomatoes, carrots is pretty much what we have in our
(These are the four vegetables to household all year round.
keep at hand. They can be cooked All other fruit are very much
in so many different ways and are seasonal and so are their prices.
also a great addition to many of Some of the cheaper’seasonal
the meat-based meals.) fruit you can buy includes apples,
Additionally, the following pears, oranges, naartjies,
veggies are also very affordable, grapefruit, pineapples in autumn/
especially when purchased fresh winter and grapes, mangoes,
in season: cauliflower, cabbage, papayas, watermelons, plums and
mushrooms, lettuce, bell peppers strawberries in spring/summer.
(red, green or yellow), spinach, These fruit will be at their
cucumber, green beans, sweet cheapest when in season, or
potato, butternut, gem squash, towards the end of the season.
baby marrows, mealies.
Avoid buying ready-washed, peeled Meat - Mixed chicken portions, fish
or chopped packets of vegetables fingers, pork bangers. fish fillets,
and fruit. Those are the most pork chops, minced meat, bacon.(If
expensive. Buy your fruit you want to keep your meat budget
and veggies fresh and whole, as low as possible, avoid buying
preferably at a greengrocers. You beef and more exotic seafood. Cold
can grow herbs such as parsley, meats can be pricey overall but
basil and mint on your own in cooked ham and
pots so it should not cost you polony cold meats are the
anything other than the initial cheapest.)
4
information
Useful
Basic grocery list on a
budget
Condiments - Salt and pepper, Cooking and baking - Cooking oil,
tomato sauce, mustard, flour, baking powder/yeast, tomato
mayonnaise, chutney/atchar, paste, stock cubes, spices
vinegar
Drinks - Tea, coffee, sugar
Dairy - Long-life milk, cheese,
maas/yoghurt Sweets - Jelly, biscuits
Spreads - Margarine, bovril/ * Extract from: Basic grocery list

marmite, jam, peanut butter on a budget by Natalija Cameron
40 tips for cheap and

healthy eating
Money is tight and we are all trying our best to save around every corner. Healthy
eating is possible by including a variety of vegetables, fruit, whole grains and
protein in your diet without breaking the bank. Here is how:
Protein lentils or even baked beans. When
• Cut your groceries bill by curbing cooking mince meat, add soya,
your appetite for red meat. lentils, beans, oat bran and/
Although protein-rich foods are an or vegetables to bulk it out. Add
important part of your daily meals, beans, lentils, potatoes and other
it does not only have to be red veggies to stews, casseroles and
meat. There are far healthier and curries. Mix mashed, cooked dried
protein-rich foods that are less beans with mince or fish to make
expensive, such as chicken, fish, meat loaf, fish cakes or meatballs.
eggs, beans and pulses. • Prepare stews from tough and more
• Opt for one meatless day per affordable cuts of meat. By using
week. Consider having one or two moist cooking, these cuts will
vegetarian meals per week and become more juicy and tender.
experiment with vegetarian sources • Tinned fish, such as pilchards and
of protein, such as beans and tuna, is cheaper than buying fresh
lentils. fish. Frozen fish also tends to be
• Make your meat go further by mixing cheaper than fresh fish, always
in kidney beans, mixed beans, compare prices.
5
information
Useful

healthy eating
Making your own fishcakes with • Do not dismiss frozen vegetables,
pilchards is more economical. Flake it is usually frozen fresh after
fish and extend it by making a stir- harvest and could be cheaper than
fry with rice and vegetables. the fresh produce as you can keep
• Whole chicken is cheaper per it in the freezer.
kilogram. Save money by cutting • Self-selected vegetables and fruit
the chicken up into portions and are cheaper per kilogram than pre-
freezing for later use. Remember to packaged options.
remove the skin and all excess fat • Retain maximum nutritional value
if you are avoiding fat. of vegetables by peeling them very
• Don’t buy tinned meat and processed thinly with a vegetable peeler.
cold meats such as polony, salami • Use vegetable leaves and skin
and viennas. They are expensive. with onions and potatoes in soups
Rather use tinned fish or left-over or stews. Left-over or wilted
chicken for sandwiches and salads. vegetables can also be added to
soups.
Fruit and vegetables • Start your own vegetable garden.
• Do not cut down on your fruit
and vegetable intake. These Grains and cereals
are‘protective foods’that • Buy unrefined whole grains as far
guard against disease. Make sure as possible. Standard low-GI brown
you still get your six to seven bread is, for example, often
portions of fruit and vegetables cheaper than white bread, and
a day by buying in season. They generally much cheaper than special
are not only much cheaper during breads and rolls.
their peak growing times, but they • Buy porridges that you can cook.
also taste better. Cook them in Maize meal is the cheapest kind of
different ways to keep your menu porridge available in South Africa.
varied. Oatmeal and maltabella are more
• Buy vegetables and fruit in bulk expensive, but still far healthier
from a greengrocer and share and cheaper than instant cereals
with friends and family. Onions, and will keep you satisfied for
potatoes, butternut and gem squash longer.
are cheaper by the pocket and • Luxuries such as cake, biscuits,
tomatoes by the box. rusks and potato chips are
• Stay away from canned fruit and expensive, empty kilojoules that
vegetables, as these tend to be add no value to your health or
more expensive. budget.
• When fruit is very expensive, save • Although there are often specials
money by buying more vegetables, to be found on pasta, such as
especially those that are nice to noodles and spaghetti, it’s good
snack on when raw, such as carrots, to note that other grains such as
celery, cucumber, tomatoes and samp, corn, rice and pearled wheat
fresh green beans. are often cheaper than pasta.
6
information
Useful
healthy eating
Dairy buy accordingly so that you can
• Milk sold in sachets is generally take advantage of weekly specials.
cheaper than those packaged in Check out local newspapers for
plastic bottles or cartons. specials and discount coupons for
• Use skim-milk powder instead of extra savings.
coffee creamers, tea whiteners or • Compare prices and quality when
milk blends. shopping. Remember that no-name
• Cheaper substitutes like low-fat brands and buying items in big
or fat-free cottage cheese can be sizes are not necessarily cheaper.
used instead of more expensive Scan the supermarket shelves as the
ingredients like ricotta cheese. more expensive items are usually
• Use less cheese in cooking by using placed at eye level.
a little mustard or cayenne pepper. • Practise portion control and cook
• Use yoghurt, condensed milk and just enough for everyone. This will
evaporated milk sparingly. save your rands as well as help
• Buying a large tub of yoghurt often your waistline.
works out cheaper than buying small • Experiment with your cooking by
snack-size containers. using left-overs in other dishes.
• Pack your own lunch for work. You
Fats will not only eat healthier food,
• Eat some butter and some soft you’ll be less tempted to raid
margarine and some plant oils, but the vending machine later – a bad
move for you both your wallet and
in small quantities.
waistline.
• Use only a little oil in the
• Cut out convenience foods such as
preparation of food. Take note
soda, cookies, processed foods and
that certain foods, like onions,
pre-packaged meals. They are both
don’t have to be fried in oil.
expensive and fattening.
Simply soften them in a little • If you can’t go without snacking,
hot water before adding the other make your own pre-packed snacks by
ingredients. buying a large packet of raisins,
• Grill, steam and microwave foods nuts, dried fruit or pretzels and
instead of frying them. separating them into individual
portions yourself. You can also
More smart shopping tips snack on freshly cut fruit and
• Make a shopping list before you go vegetables.
shopping and stick to it to avoid • Grow a vegetable garden. Start
impulse buying. a plot in your backyard or a
• Take your calculator with you on container garden on your patio
your shopping trip to help you and save money on vegetables
stick to your budget. like cucumbers, tomatoes, carrots
• Never go shopping when you are and radish. You can also start a
hungry. Going to the grocery store compact herb garden in small pots
on an empty stomach will leave you by your kitchen window.
more likely to buy on impulse.
• Plan a week’s menu in advance and * Extract from: health24
7
information
Useful
Glossary of cooking
terms
Many terms are used exclusively in cooking. You need to know what
they mean in order to understand even basic recipes. Some of the most
common terms are defined here.
Al dente: Pasta cooked until just Batter: An uncooked, pourable

firm. From the Italian‘to the mixture, usually made up of flour,
tooth.’ a liquid, and other ingredients.
Bake: To cook food in an oven, Beat: To stir rapidly to make a

surrounded with dry heat; called mixture smooth using a whisk,
roasting when applied to meat or spoon or mixer.
poultry.
Blanch: To cook briefly in
Baking powder: A combination of boiling water to seal in flavour
baking soda, an acid such as and colour; usually used for
cream of tartar, and a starch vegetables or fruit, to prepare
or flour (moisture absorber). The for freezing, and to ease skin
most common type is double-acting removal.
baking powder, which acts when
mixed with liquid and again when Blend: To thoroughly combine two
heated. or more ingredients, either by
hand with a whisk or spoon, or
Baking soda: The main ingredient with a mixer.
in baking powder, baking soda is
also used when there is acid (such Boil: To cook in bubbling water
as buttermilk or sour cream) in that has reached 100 °C.
a recipe. Always mix with other
dry ingredients before adding any Braise: To cook first by browning,
liquid, since leavening begins as then gently simmering in a small
soon as soda comes into contact amount of liquid over a low heat
with liquid. in a covered pan until tender.
Barbecue: To cook foods on a rack Bread: To coat with crumbs or

or a spit over coals. cornmeal before cooking.
Baste: To moisten food for added Broil: To cook on a rack or spit

flavour and to prevent drying out under or over direct heat, usually
while cooking. in an oven (similar to grilling).
8
information
Useful
Glossary of cooking
terms
Brown: To cook over high heat, Dollop: A spoonful of soft food
usually on top of the stove, to such as whipped cream or mashed
brown food. potatoes.
Core: To remove the seeds or Dot: To scatter butter in bits

tough woody centres from fruit over food.
and vegetables
Dress: To coat foods such as salad
Cream: The butterfat portion of with a sauce. Also, to clean fish,
milk. Also, to beat ingredients, poultry or game for cooking.
usually sugar and a fat, until
smooth and fluffy. Drippings: Juices and fats
rendered by meat or poultry during
Cube: To cut food into small cooking.
cubes (about 1/2 inches in size).
Drizzle: To pour melted butter,
Cut in: To distribute a solid fat oil, syrup, melted chocolate or
in flour using a cutting motion, other liquid back and forth over
with two knives in a scissor- food in a fine stream.
like fashion or a pastry blender,
until divided evenly into tiny Dust: To coat lightly with
pieces. Usually refers to making confectioners’sugar or cocoa
pastry. (cakes and pastries) or another
powdery ingredient.
Deep-fry: To cook by completely
immersing food in hot fat. Fillet: A flat piece of boneless
meat, poultry or fish. Also, to cut
Deglaze: To loosen brown bits the raw meat from the bone.
from a pan when making a gravy
by adding a liquid, then heating Flambé: To drizzle liquor over
while stirring and scraping the food while it is cooking, then
pan. when the alcohol has warmed,
ignite the food just before
Dice: To cut food into very small serving.
cubes (1/8 to 1/4 inches in
size).
9
information
Useful
Glossary of cooking
terms
Fold: To combine light Marinate: To soak in a flavoured
ingredients such as whipped cream liquid; usually refers to meat,
or beaten egg whites with a poultry, or fish.
heavier mixture, using a gentle
over-and-under motion, usually Mince: To cut into tiny pieces,
with a rubber spatula. usually with a knife.
Glaze: To coat food with glossy Parboil: To partially cook by

mixtures such as jellies or boiling. Usually done to prepare
sauces. food for final cooking by another
method.
Grate: To rub food against a
serrated surface to produce Poach: To cook gently over very
shredded or fine bits. low heat in barely simmering
liquid, just to cover it.
Grease: To rub the interior
surface of a cooking dish or pan Purée: To mash or grind food until
with shortening, oil or butter to completely smooth, usually in a
prevent food from sticking to it. food processor, blender, sieve or
food mill.
Grill: To cook food on a rack
under or over direct heat, as Reduce: To thicken a liquid and
on a barbecue or in a broiler concentrate its flavour by boiling.
(similar to broiling).
Roast: To cook a large piece of
Grind: To reduce food to tiny meat or poultry uncovered with dry
particles using a grinder or a heat in an oven.
food processor.
Sauté or pan fry: To cook food
Julienne: To cut into long, thin in a small amount of fat over
strips, match-sticklike in shape. relatively high heat.
Knead: To blend dough together Sear: To brown the surface of meat

with hands or in a mixer to form by cooking it quickly over high
a pliable mass. heat to seal in the meat’s juices.
10
information
Useful
Glossary of cooking
terms
Shred: To cut food into narrow Stir-fry: To quickly cook small
strips with a knife or a grater. pieces of food over a high heat,
stirring it constantly.
Simmer: To cook in liquid just
below boiling point; bubbles form Whip: To beat food with a whisk
but do not burst on the surface or mixer to incorporate air and
of the liquid. produce volume.
Skim: To remove surface foam or Whisk: To beat ingredients (such

fat from a liquid. as heavy or whipping cream, eggs,
salad dressing or sauce) with a
Steam: To cook food on a rack fork or whisk to mix or blend it
or in a steamer over boiling or or to incorporate air.
simmering water in a covered pan.
Zest: To finely grate the outer,
Steep: To soak in a liquid just coloured part of the peel of
under boiling point to extract citrus fruit.
the essence, for example, tea.
Stew: To cook covered over a low * Extract from:

heat in a liquid. www.goodhousekeeping.com
11
BREAKFAST
ak
e fa
br st
12
Rec ipe:Scrambled egg
Breakfast
with a twist
1 cup grated onion 1. Fry onion, cheese, and tomato lightly

¼ cup oil in oil.
½ cup finely chopped 2. Add eggs one by one stirring well.
tomatoes 3. Add salt and pepper, etc.
1 cup grated cheddar
cheese
4 whole eggs * Serve by itself or on toast.
Salt
Pepper
Cayenne pepper From the kitc hen of: Ashleigh Gayle Lamb
Rec ipe:Overnight oats

Overnight oats are a no-cook method of making oatmeal. Instead of cooking
your oats with liquid on the stove or in the microwave, you mix rolled (old-
fashioned) oats with the liquid and other mix-ins, and let it rest in the
fridge overnight.
In the morning, you have a pudding-like porridge that is perfect for easy
grab-and-go breakfasts. It doesn’t have the same texture as hot/stove-top
oats; it is creamier and denser.
1 cup oats 1. Mix 1 banana 1 large teaspoon of honey
1 cup milk and peanut butter in a bowl.
1 banana 2. Add 1 cup oats and 1 cup milk.
1 teaspoon honey 3. Let it steep in the fridge overnight
1 teaspoon peanut butter (or for at least 5 hours).
4. Add more liquid if you like.
From the kitc hen of: Ayesha Moola
13
Rec ipe:Eight classic
Breakfast
overnight oats
recipes
Classic overnight oats Carrot cake overnight

oats
Ingredients:
Add the following to the
⅓ cup plain yogurt or milk ingredients of the classic
½ cup rolled oats overnight oats:
⅔ cup unsweetened milk of choice
1 tablespoon chia seeds or ground 1 large carrot (peeled and
flax-meal (optional) grated)
½ teaspoon vanilla extract 2 tablespoons softened cream
Pinch of salt cheese
Honey or syrup to taste ¼ cup raisins
½ teaspoon ground cinnamon
Method:
Banana chocolate chip
Whisk together all ingredients in
a medium-sized mixing bowl. Spoon Add the following to the
into a jar with a tight-fitting ingredients of the classic
lid.Close and refrigerate for at overnight oats:
least 4 hours, but preferably
overnight before eating. ½ ripe banana (chopped or mashed)
2 tablespoons chocolate chips
Chocolate peanut butter
overnight oats
ingredients of the classic
overnight oats:
2 tablespoons natural peanut

butter
2 tablespoons unsweetened cocoa
powder
14
Rec ipe:Eight classic
Breakfast
overnight oats
recipes
Tropical fruit Pumpkin spice overnight

oats
ingredients of the classic Add the following to the
overnight oats: ingredients of the classic
overnight oats:
⅔ cup full-fat coconut milk (in
the can) – instead of the milk ½ cup plain pumpkin puree
⅓ cup chopped fresh or canned ½ teaspoon ground cinnamon
pineapple ⅛ teaspoon ground cloves
⅓ cup chopped ripe mango ¼ teaspoon ground nutmeg
½ ripe banana (chopped or mashed)
2 tablespoons unsweetened flaked Chocolate coconut
coconut overnight oats
Strawberry cheesecake Add the following to the
Add the following to the overnight oats:
overnight oats: 2 tablespoons unsweetened cocoa
powder
¼ cup chopped fresh strawberries ¼ cup unsweetened flaked coconut
3 tablespoons softened cream
cheese
Zest and juice of ½ lemon
From the kitc hen of: wholefully.com
15
Rec ipe:Peanut butter
Breakfast
and fruit oats

Oats 1. Cube apple and bananas.

1 tablespoon peanut butter 2. Bring the oats to a boil in milk for
Milk 5 minutes or until satisfactorily
½ apple cooked.
1 full banana 3. Pour into a bowl.
Cinnamon sugar to sprinkle 4. Add peanut butter and stir.
5. Spread fruit over and sprinkle with
cinnamon sugar.
From the kitc hen of: Alundrah Sibanda
Rec ipe: Easy

crumpets
1 cup all-purpose flour 1. Sift dry ingredients.

¼ cup sugar 2. Add eggs, milk and oil.
2 whole eggs (beaten) 3. Drop a spoonful of the mixture in a
2 tablespoons cooking oil hot, lightly greased pan.
1 pinch salt 4. Turn over when bubbles form.
2 teaspoons baking powder 5. Fry until golden brown and serve with
½ cup milk seasonal fruit, syrup or peanut butter.
From the kitc hen of: Hilton Gallagher
16
Rec ipe:Crumpets or
Breakfast
flapjacks
250 ml all-purpose flour 1. Mix dry ingredients.

15 ml sugar 2. Add egg, butter and milk.
5 ml baking powder 3. Place on a heated pan.
2½ ml salt 4. Flip it when bubbles start to form.
200 ml milk
1 whole egg (beaten)
12½ ml melted butter
From the kitc hen of: Stephanie Süllwald
Rec ipe:Refined sugar-free

oat pancakes
1½ cups oats 1. Blend all the ingredients except

1 whole egg cinnamon and honey.
1 cup milk 2. Put ¼ cup on a non-stick pan.
¼ teaspoon baking powder 3. Turn over when bubbles appear.
1 banana 4. Remove when light brown on both sides.
Honey (optional to 5. Serve with honey and cinnamon.
garnish)
Cinnamon (to garnish)
From the kitc hen of: Zahra Didarali
17
Rec ipe:Fruity
Breakfast
smoothie
Any fruit and any quantity 1. Add everything in a blender. Add water
or ice blocks.
Example: 2. Blend until smooth and enjoy.
1 banana
1 apple * Tip: You can freeze any fresh, ripe
¼ pineapple seasonal fruit to use in a smoothie.
3 apricots Add yoghurt or milk for extra protein.
¼ paw-paw
Handful of grapes
Grated fresh ginger From the kitc hen of: Vuyelwa Bontsi
Rec ipe:Weekend French

toast
Sliced bread 1. Mix milk eggs, cinnamon and sugar to

4 whole eggs form batter.
¼ cup of milk 2. Cut fruit into small slices.
1 teaspoon of cinnamon 3. Heat oil in a pan.
2 teaspoons of sugar 4. Dip bread in batter.
(preferably brown sugar) 5. Fry the dipped bread over medium heat
Extra sugar to sprinkle as in the cooking oil.
garnish 6. Serve with fresh sliced fruit,
Seasonal fruit sprinkled with sugar.
2 tablespoons cooking oil
for frying From the kitc hen of: Mpho Mabotja
18
Rec ipe:Cheese omelette
Breakfast
with toast
3 whole eggs 1. Scramble the raw eggs.

1 teaspoon cooking oil 2. Heat the oil with butter.
1 teaspoon butter 3. Toast the bread.
Toasted bread 4. Fry the omelette with the cheese.
From the kitc hen of: Ditshwanelo Masiea
Rec ipe:Bacon and pea

omelette
Oil 1. Sauté onion and bacon in a pan in the

Diced onion oil.
Diced bacon 2. Beat eggs and add to the onion and
Peas (fresh, frozen or bacon mixture, allow egg mixture to
tinned) cook.
2 whole eggs 3. Add peas in the middle.
Salt 4. Salt to taste.
5. Fold and serve when cooked.
From the kitc hen of: Jennifer de Franca
19
Rec ipe:Cheesy mushroom
Breakfast
and pepper
omelette
3 whole eggs 1. Braise (lightly fry) mushrooms and

1 cup grated cheese peppers with spices in 1 tablespoon oil.
Mushrooms 2. In a separate pan, fry beaten eggs in
Mixed peppers 1 tablespoon oil.
Spices of your choice 3. Fill eggs with mushroom and pepper
2 tablespoons of cooking mixture, sprinkle cheese and enjoy.
oil
From the kitc hen of: Fazlin Mcpherson
Rec ipe:Indian
omelette
3 whole eggs (beaten) 1. Heat the cooking oil in a small frying

1 medium onion (finely pan.
chopped) 2. Add a quarter of the finely chopped
Tomato (diced) onion to the oil and fry for a few
1 teaspoon green chillies minutes and add the egg.
1 green pepper (diced) 3. Fry the balance of the ingredients in
¼ teaspoon cayenne pepper cooking oil in a separate pan.
4. Add on one half of the egg, fold the
other half over and serve.
From the kitc hen of: Shreya Jairaj
20
Rec ipe:Omelette
Breakfast
in a mug
2 whole eggs 1. Spray mug with Spray & Cook.
Spice to taste 2. Whisk eggs, milk, spice and baking
½ teaspoon baking powder powder together in mug.
¼ mug of grated cheddar 3. Add cheese and filling.
cheese 4. Microwave for 5 to 6 minutes on high.
¼ mug of milk
2 tablespoons meat or
vegetables (for filling) From the kitc hen of: Anél Kriel
Rec ipe:Chocolate French

toast in a mug
2 slices of bread 1. Cut bread into cubes.

(buttered) 2. Whisk together all other ingredients
¼ cup milk (except syrup).
1 whole egg 3. Add the mixture with the bread in a
½ teaspoon sugar mug.
½ teaspoon cinnamon 4. Microwave for 1½ minutes on high.
¼ teaspoon vanilla essence 5. Drizzle syrup.
1 tablespoon chopped
chocolate
1 teaspoon golden syrup
From the kitc hen of: Mehreen Bhaiji
21
SANDWICHES, PITAS
AND WRAPS
22
Rec ipe:Avocado,
prosciutto, egg
open sandwiches
Sandwiches,
pitas and
wraps
2 tablespoons olive oil 1. Heat the oil in a large non-stick

(some additional for skillet over medium heat.
serving) 2. Add the eggs and cook covered for
4 large whole eggs 2 to 4 minutes for slightly runny yolks.
Salt and black pepper 3. Layer the bread with egg, prosciutto and
4 large slices country top with sliced avocado.
bread (already toasted) 4. Season with salt and black pepper.
Prosciutto
Avocado From the kitc hen of: Siphakeme Mthabela
Rec ipe:Banana
sandwich
2 slices bread 1. Spread Nutella on both slices of bread.

Nutella or peanut butter 2. Sprinkle chopped pecan nuts (or almonds
(if preferred) or raisins) on one of the slices.
Chopped pecan nuts/ 3. Add sliced banana.
almonds and/or raisins 4. Cover with the other slice of bread.
Banana(s)
From the kitc hen of: Mbalenhle Mkhungo
23
Rec ipe:Banny hunny
Sandwiches,
pitas and
wraps
Bread 1. Spread bread with peanut butter on

Peanut butter 2 slices of bread.
Banana 2. Cut banana into slices and spread over
peanut butter.
* Honey may be added 3. Add honey and cover the bread slices.
From the kitc hen of: Siphindile Thusi
Rec ipe:Sweet and sour

open avo sandwich
1 slice of seeded, brown 1. Layer cheese on toast.
low-GI bread (toasted) 2. Place avocado slices on cheese.
1 slice of cheddar cheese 3. Add egg, cut in two halves.
½ avocado (sliced) 4. Squeeze sauce on top.
1 hard-boiled egg
Sweet and sour sauce
From the kitc hen of: Silindile Ngcobo
24
Rec ipe:Tuna pickle
sandwich
Sandwiches,
pitas and
wraps
Bread 1. Put tuna into a bowl, with chopped
1 tin tuna (drained) onions and add mayonnaise.
Pickles 2. Spread the mixture on slices of bread,
1 small onion (chopped) add sliced pickles and pepper.
Mayonnaise
Pepper
From the kitc hen of: Chipo Bvindi
Rec ipe:Healthy wrap for

exam times
Wholegrain tortilla wrap 1. Heat wrap for 20 seconds in the

Avocado microwave.
Banana 2. Mash avocado onto wrap and layer with
Tomato other chopped veggies.
Green pepper 3. Fry chicken in a pan and add to veggies.
Salad greens 4. Pour sauce over and season to taste.
Chicken breast
Any creamy sauce available
in your kitchen
* Quantities vary
depending on serving size. From the kitc hen of: Günther Kroon
25
Rec ipe:Chicken hummus
pita
Sandwiches,
pitas and
wraps
Pita 1. Put pita in the oven or toaster to

Chicken breast warm.
Hummus 2. Spread hummus inside.
Any other salad vegetables 3. Add fried chicken and veg or sauces you
or sauces you wish to add have.
From the kitc hen of: Kelly
Rec ipe:Chicken wraps

4 pieces chicken fillet 1. Wash and clean the fillets.

Salt and pepper 2. Season with spices (salt, pepper and
Lemon juice chilli pepper) and lemon.
Chilli powder 3. Grill using 2 tablespoons of oil.
2 tortilla wraps 4. Warm wraps, layer with mixed salad,
1 cup mixed salad sauce and chicken.
Sauce of choice
2 tablespoons oil
From the kitc hen of: Raeesah
26
Rec ipe:Pizza
snack
Sandwiches,
pitas and
wraps
2 hamburger rolls 1. Cut the hamburger rolls in half.
30 g melted butter 2. Top each half with salami pieces.
¼ cup tomato sauce 3. Add slices of cheese on top of each.
12 thin slices salami 4. Sprinkle with oregano and grill until
8 slices cheese cheese has melted.
1 teaspoon dried oregano
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
From the kitc hen of: Sippy Mvemve
___________________
27
NOODLES, PASTA
AND PAP
28
Rec ipe:Traditional
South African
pap (porridge)
You need and aluminium pot 1. Place the pot on a hot stove or fire and
and wooden spoon pour the boiling water into the pot.
Noodles,pasta
(for stirring). 2. Add 1 tablespoon salt, and then pour
and pap
750 g of maize meal into the boiling
750 g maize meal water. If cooking on a stove, lower the
1 tablespoon salt heat to medium and stir the maize meal
with a wooden spoon until it becomes
¾ litre boiling water
one lump. Keep stirring the pap every
10 minutes. Switch off the stove after
30 minutes and allow it to cook in the
pot’s warmth for about 20 minutes.
3. Pap always tastes better when it is
served warm, preferably with stew or
potjiekos.
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
From the kitc hen of: www.ificould.co.za
___________________
29
Rec ipe:Cheesy pap -
braai side dish
500 ml boiling water 1. Preheat oven to 180 °C.

2. Pour maize meal in salted boiling
Noodles,pasta
5 ml salt
500 ml maize meal (300 g) water and stir in thoroughly. Cook
and pap
1 pouch instant cheese over low heat for 10 minutes,

sauce stirring often to a stiff pap
Salt and pepper to taste consistency.
3 large whole eggs 3. Remove from the heat and stir in
(separated) the cheese sauce and egg yolks
410 g can mild and spicy thoroughly. Season well to taste.
chakalaka 4. Beat the egg whites in a separate
bowl until stiff-peak stage and fold
into the pap mixture gently, but
evenly.
Notes: 5. Transfer mixture into the prepared
dish and bake for 20 minutes while
___________________ the meat is being cooked.
6. Serve soon after removing from the
___________________ oven, with a bowl of chakalaka
___________________ alongside as a perfect accompaniment.
___________________
Hint:
___________________ Stirring pap with the handle of a
___________________ wooden spoon while cooking, is the
___________________ best way to ensure even mixing.
___________________
___________________
___________________
___________________
___________________
From the kitc hen of: Spar
___________________
30
Rec ipe:Savoury pap
with onion and
potatoes
4 cups water 1. In a pot, bring 4 cups of water to the
1 onion (finely chopped) boil.
Noodles,pasta
2 potatoes (peeled and 2. When boiling, add the finely chopped
and pap
grated) onion, grated potatoes, Knorroxchicken
1 Knorrox chicken stock stock cube, Robertsons garlic salt,
cube Knorr ream of mushroom soup and
margarine.
1 teaspoon Robertsons
3. Allow to cook until the potatoes and
garlic salt
onion are soft.
2 tablespoons Korr cream
4. In a separate bowl, mix the maize meal
of mushroom soup mixed together with 1½ cups of water into a
with a little water to paste with no lumps.
form a smooth paste 5. When the onion and potatoes are soft,
1 tablespoons Rama start to pour the wet maize meal into
margarine the pot with the onions and potatoes.
2 cups maize meal 6. Reduce the heat and allow to simmer
1.5 litres water gently for 5 minutes, stirring
occasionally so that the pap does not
burn.
7. Replace the lid and reduce the heat,
then allow the dish to steam for a
further 30 minutes.
8. Serve with any meat or vegetable dish.
From the kitc hen of: Knorr
31
Rec ipe: Pap tart
Layer: 1. Preheat oven to 200 °C.

Maize meal (pap) 2. Cook pap and put in oven dish as
layers.
3. Add bacon and peppers, onion, and
Filling: chutney.
Diced bacon 4. Use mash and cheese as topping.
Noodles,pasta
Peppers 5. Bake in the oven for 20 minutes.

and pap
Onion (chopped)
Topping:
Potato mash
Grated cheese From the kitc hen of: Ilario Damarah
Rec ipe:Asian fusion

Stir-fry veggie pack 1. Fry the stir-fry veggies and add the
2 packets 2-minute noodles chicken strips in the sweet chilli
Chicken strips sauce.
Sweet chilli sauce 2. Add salt and pepper to taste. Cook
Salt and pepper to taste thoroughly.
3. Prepare the noodles in the microwave.
4. Add together.
From the kitc hen of: Chelsea Roux
32
Rec ipe:7 creative
2-minute noodles
recipes
Noodle omelette • I also flavour mine with sweet
chili sauce or sticky soy and
You can serve this dish with coriander for an Asian vibe.
toast or a side salad, making it
Noodles,pasta
one of the best 2-minute noodles Noodle salad
and pap
recipes because you can eat it for
breakfast, lunch or dinner! It is If ‘salad’is in the name it must
good cold too! be healthy, right?
1. Cook the noodles (chicken 1. Cook your noodles without

flavour is my preference for flavouring and run some cold
this dish). water over them to quickly
2. Lightly fry some veggies of chill them.
your choice. 2. While they are cooking, shred
3. In a separate bowl, mix two some iceberg lettuce, chop up
eggs with a bit of salt and some cucumber, maybe some bean
pepper and pour egg mix over sprouts, shallots, fresh mint,
veggies. grated carrot, fried tofu,
4. Cook on a medium to low heat even some fresh prawns would
until eggs are no longer runny be a treat here.
(should be nice and crispy and 3. Mix all with noodles.
golden brown on the bottom).
5. Voila! This makes one very For a dressing:
large pancake, or you can
split the ingredients in half Keep it simple and just use a
and do two. little fresh lemon or lime, or go
all out and mix up a little mirin,
Flavour variations: rice wine vinegar, soy sauce,
pinch of sugar and a spoon of
• Half a cup of corn kernels, oil for an authentic Vietnamese
grated zucchini, chopped ham. take-out dressing!
• Bacon, cheddar, parsley. If you cannot be bothered, grab a
• Chinese sausage, red and spring roll dipping sauce from the
spring onion, carrot – you get supermarket. It will do the trick
the idea! nicely.
33
Rec ipe:7 creative
2-minute noodles
recipes
Mince and peas Chicken and sweetcorn
noodle soup
Easy peasy …
Noodles,pasta
Who knew 2-minute noodles could be

and pap
1. Fry some onion and garlic for so tasty?

a few minutes until going
clear. 1. Fry a leek or some onion in a
2. Add your mince and brown it little vegetable oil.
well (optional: add tomato 2. Add some chicken, cooked if
paste or tinned tomatoes). you’ve got it, otherwise make
3. Add cooked noodles and half a sure to fry the chicken until
cup of frozen peas, pinch of it is thoroughly cooked (brown
mixed Italian herbs. it on all side and fry for
4. Toss it all together in the about 10 minutes).
pan for a few more moments 3. Add a cup of stock, a cup
and Bob’s your uncle. of creamed corn, and your
noodles.
Creamy pasta noodles 4. Bring to boil, simmer until
the noodles are cooked.
Seriously one of the easiest
2-minute noodles recipes out
there!
1. Cook in slightly less water

than necessary.
2. Just before the noodles
have finished cooking, add a
tablespoon or two of thickened
cream and some cooked
shredded chicken (leftover or
supermarket roast).
And there it is, good to go. Top

with parmesan and chopped parsley.
34
Rec ipe:7 creative
2-minute noodles
recipes
Dumpling noodle soup Minestrone
This is such a treat, and very You can never go wrong with
Noodles,pasta
easy. Most supermarkets and all minestrone. Ever.
and pap
Asian grocers sell big bags of
frozen dumplings with pork or 1. Bring a cup of stock to the
prawn or veggies or all three. boil on the stove, use powdered
stock or cubes.
1. Make a broth by frying up a 2. Add a can of tomatoes and a
little ginger, chili, garlic, pinch of mixed herbs.
golden shallot (or any 3. When back to boil, add plain
variation on this theme). noodles and a big ol’cup of
2. Put a cup or two of stock mixed frozen veg.
in the pot, add a handful 4. Cook until noodles are ready.
of dumplings, your noodles 5. Crumble the noodle cake a bit
and a selection of veg like before you add it.
snow peas or finely sliced 6. If you are feeling fancy, serve
carrot, chopped cabbage (any with a drizzle of pesto and
variety). some parmesan.
3. And just 2 minutes later, you
have gourmet noodle soup, as
easy as you like.
From the kitc hen of: www.society19.com
35
Rec ipe:Cheesy fish
noodles
Packet of instant 1. Prepare the noodles as per the package

(2-minute)noodles, cheese instructions.
flavour 2. Fry fish fingers in oil.
Two fish fingers 3. Add grated gouda to the noodles with
Noodles,pasta
6 Gun spice the fish fingers and the sauces.

and pap
Gouda cheese
Nando’s peri-peri garlic
sauce
Tomato sauce
From the kitc hen of: Paballo Mohlala
Rec ipe:Hunger buster

noodles
1 packet 2-minute noodles 1. Prepare noodles as per the package

2 whole eggs (scrambled) instructions.
2. Fry scrambled eggs.
3. Add fried, scrambled eggs to prepared
noodles.
4. Season to taste and serve.
From the kitc hen of: Wandile Dlamini
36
Rec ipe:Mayo cheese
pasta
Pasta or 2-minute noodles 1. Prepare pasta or noodles as per the

1 tablespoon mayonnaise packet instructions.
Salt and pepper to taste 2. Add 1 tablespoon of mayonnaise with
Grated cheese salt and pepper.
Noodles,pasta
3. Add cheese and melt in the microwave
and pap
oven.
From the kitc hen of: Brittany Duke
Rec ipe:French stir-fry

noodles
2 tablespoons coconut oil 1. Prepare noodles as per the package

1 packet French stir-fry instructions.
veggies 2. Fry stir-fry in a pan on medium heat in
1 packet instant coconut oil until cooked.
(2-minute) noodles 3. Add garlic, salt and pepper, thyme,
1 tablespoon soya sauce soya sauce, garlic and sweet chilli
1 tablespoon sweet chilli sauce and fry for five more minutes.
sauce 4. Serve on prepared noodles.
1 teaspoon thyme
Salt and pepper to taste
½ teaspoon garlic powder From the kitc hen of: Amy-Lee Pook
37
Rec ipe:Noodles a lá
veggies
Fattis and Monis instant 1. Boil instant noodles as per the package
noodles instructions.
Frozen vegetables 2. Add veggies, salt, pepper, boiled water
Course/ground black pepper and microwave for 5 minutes.
Noodles,pasta
Salt
and pap
From the kitc hen of: Elelwani Ramulifho
Rec ipe:Student pasta

bake
2-minute noodles 1. Prepare the noodles as per the package

2 slices of cheese instructions.
1 smoked chicken breast 2. Add herbs to noodles.
(sliced) 3. Layer noodles, cheese and chicken in a
½ teaspoon mixed herbs bowl.
4. Microwave until the cheese is melted.
5. Voila!
From the kitc hen of: Roelof Steyl
38
Rec ipe:2-minute noodles
special
1 or 2 packs of 2-minute 1. Prepare noodles as directed on the

noodles (any) package.
Mushrooms 2. Cut up the chicken fillet and veggies.
Peppers 3. Cook each in a pan and season to taste.
Noodles,pasta
1 onion 4. Then add to prepared noodles and serve.
and pap
Choice of veggies and
quantities of your
preference
Chicken fillet
From the kitc hen of: Duval Jugganath
Rec ipe:Student pasta

special
1 packet Knorr pasta mix 1. Cook pasta as instructed on packet.

4 slices of ham or ½ a 2. Mix ham or bacon (cut) with pasta and
packet of bacon (grilled) melt cheese.
4 slices of cheese 3. Add other sauce if preferred.
From the kitc hen of: Chantelle van Niekerk
39
Rec ipe:Bacon and cheese
pasta
Pasta 1. Add oil and salt, then pasta to boiling

2 teaspoons of cooking oil water in a pot.
Water 2. Once boiled, rinse pasta and simmer.
Pinch of salt 3. Fry bacon.
Noodles,pasta
Grated cheese 4. Add pasta and sprinkle with grated

and pap
4 strips of bacon cheese.
From the kitc hen of: Si Gaetsewe
Rec ipe:Chicken
pasta
Cooked pasta 1. Season chicken.

2 tablespoons of cooking 2. Fry onions, green pepper and seasoned
oil chicken in oil over medium heat.
1 chopped onion 3. Once chicken is cooked through, add
3 chicken breasts cherry tomatoes and fry for a couple of
Salt and pepper to taste minutes.
1 green pepper 4. Add cream and allow to cook.
5. Serve on pasta.
½ cup cherry tomatoes
½ cup cream
From the kitc hen of: Ingelize Appel
40
Rec ipe:Creamy peri-peri
pasta
2 cups of pasta 1. Boil pasta and strain.

5 tablespoons of peri-peri 2. Fry chopped onion in margarine.
sauce 3. Pour in fresh cream and boil for
3 dollops of mayonnaise 5 minutes.
Noodles,pasta
½ onion (chopped) 4. Add peri-peri sauce and mayonnaise and
and pap
3 tablespoons of pasta, stir and enjoy.
margarine, butter or oil
250 ml fresh cream
From the kitc hen of: Raeesah Sadee
Rec ipe:Easy mac and

chops
500 ml cooked macaroni 1. Preheat the oven to 180 °C.

4 to 6 lamb chops 2. Brown chops on both sides in a saucepan
2 tablespoons cooking oil in oil to seal.
1 packet of soup powder 3. Cut meat from the bones.
500 ml water 4. Place sealed chops in an oven dish
1 cup of grated cheese and cover with the balance of the
ingredients, adding the cheese last.
5. Bake at 180 °C for 20 to 35 minutes.
From the kitc hen of: Charlene van Schalkwyk
41
Rec ipe:Macaroni and
mince
1 onion 1. In a saucepan, fry chopped onion and

1 tablespoon olive oil mince in olive oil.
½ cup beef stock 2. Add beef stock, brown onion soup and
Macaroni mixed veggies.
Noodles,pasta
Mince 3. Boil macaroni and serve it with mince

and pap
2 tablespoons brown onion when ready.

soup powder
1 tin mixed vegetables in
curry sauce
From the kitc hen of: Thando Ntamela

pilchards pasta
2 cups cooked macaroni 1. Cook macaroni according to the

1 tablespoon cooking oil instructions.
Salt to taste 2. Sautee onion and pepper (fry in
1 onion (chopped) cooking oil until soft).
1 medium tomato 3. Add tomato, pilchards and salt and
1 green pepper (cleaned simmer for 15 minutes.
and chopped) 4. Serve with macaroni.
1 tin pilchards (cleaned)
Mayonnaise (to taste -
optional)
From the kitc hen of: Nandi Gumede
42
tomato bake
1 tablespoon olive oil 1. Preheat oven to 200 °C.

1 chopped onion 2. Prepare the pasta as per package
1 chopped red pepper instructions.
1 garlic clove 3. Heat the oil in a saucepan and cook
Noodles,pasta
1 tin chopped tomatoes the onion and red pepper for 5
and pap
1 pack of pasta minutes until soft. Add the garlic
1 cup grated cheese and cook for a further 1 minute.
4. Mix with pasta and tomatoes in an
ovenproof dish, spread cheese on top
and bake in the oven until the cheese
is golden and bubbly.
Notes:
___________________
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___________________
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___________________
___________________
___________________
___________________
___________________
___________________
From the kitc hen of: BBC Goodfood
___________________
43
Rec ipe:Mince and pasta
bake
250 g macaroni 1. Fry onion, mushroom and mince until

250 g mince brown.
1 onion (chopped) 2. Add tomatoes and simmer for
4 - 6 mushrooms 15 minutes.
Noodles,pasta
400 g can chopped tomatoes 3. Flavour with salt and pepper.

and pap
30 g cheddar cheese 4. Boil pasta and drain.

(grated) 5. Mix, top with cheese and bake.
From the kitc hen of: Mazvita Kanoyangwa
Rec ipe:Pasta with

mushroom and
bacon
400 g uncooked penne pasta 1. Cook pasta as per the package

200 g bacon instructions.
150 g mushrooms 2. Dice bacon, mushroom, tomato and
1 large tomato onion.
1 onion 3. Fry bacon and add onion and mushrooms.
100 g cheese 4. Add tomato and drained pasta.
Salt and pepper 5. Season and add cheese.
6. Enjoy!
From the kitc hen of: Melanie Thomas
44
Rec ipe:Pesto tuna
pasta
150 g short pasta 1. Cook pasta in salted water until al

2 tins shredded tuna dente.
5 - 6 tablespoons pesto 2. Drain pasta and return to the pot.
2 - 3 handfuls baby 3. Stir in tuna, pesto, spinach, season
Noodles,pasta
spinach and serve.
and pap
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
From the kitc hen of: Charissa Mia Rasen
___________________
45
Rec ipe:Super-easy mac
and cheese
Macaroni 1. Cook macaroni as per the package

Cheddar cheese instructions.
Milk 2. Drain macaroni
3. Add macaroni and milk in a pot.
Noodles,pasta
4. Bring milk to the boil.

and pap
5. Add grated cheese.

6. Dish up and enjoy!
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
From the kitc hen of: Rentia Lourens
___________________
46
Rec ipe:Vegetable
tagliatelle
100 g tagliatelle pasta 1. Boil tagliatelle until al dente

2 cups spinach (more or less 10 minutes).
1 tomato 2. Cook spinach.
5 white button mushrooms 3. Fry mushrooms, tomato and onion.
Noodles,pasta
½ red onion (chopped) 4. Mix together and add soy sauce and
and pap
Soy sauce add salt or spices to taste.
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
From the kitc hen of: Elke Meyer
___________________
47
SALADS AND SOUPS
48
Rec ipe:Carrot and green
bean salad
Carrots 1. Boil carrots for 4 minutes. Add the

Eggs beans and cook for a further 4 minutes.
Green beans 2. Drain and chill.
Mayonnaise 3. Cover with mayonnaise.
4. Boil eggs then cut them into small
* Quantity depends on pieces and add to salad mixture.
serving amount.
From the kitc hen of: Helen Khoza
Rec ipe:Couscous
Salads and
soups
salad
1 cup cooked couscous 1. Place all the ingredients in a bowl and

1 tomato (diced) mix through.
½ cup cucumber (diced) 2. Drizzle some olive oil, salt and pepper
1 wheel of Feta cheese over the salad to taste.
(crumbled) 3. You can also chop in some chillies for
¼ cup pickles(diced) a bit of a kick.
1 tin chickpeas (drained)
1 tin tuna (drained)
From the kitc hen of: Zuleika de Bruyn
49
Rec ipe:Tuna pasta
salad
Pasta (any) 1. Boil pasta as per the package

1 tin tuna (drained) instructions.
Mayonnaise 2. Add tuna and mayonnaise to the pasta
Salt that has already been cooked.
Water 3. Add salt to taste, mix well and
refrigerate.
From the kitc hen of: Jessica Sebothoma
Rec ipe:Watermelon and

Salads and
soups
Feta salad
¼ watermelon (cut in bite- 1. Layer watermelon and Feta cheese in a

sized pieces) salad bowl.
2 wheels of black pepper 2. Serve cold.
Feta cheese
From the kitc hen of: Dorette Visser
50
Rec ipe:Cup-a-Soup
noodles
1 packet 2-minute noodles 1. Cook 2-minute noodles.

1 sachet Cup-a-Soup (your 2. Make cup of soup in a soup bowl.
own choice of flavouring) 3. When soup is ready, stir in your
Sweet chilli sauce noodles and add sweet chilli sauce.
From the kitc hen of: Lienki Deacon
Rec ipe:Mushroom
Salads and
soups
soup
1 punnet of chopped 1. Dissolve soup content as prescribed.

mushrooms 2. Cook soup, mushrooms and onions.
1 packet of mushroom soup (spice optional).
1 packet of brown onion 3. Let cool briefly, then add cream.
soup
250 ml fresh cream
1 medium onion (chopped)
From the kitc hen of: Carmen Riekert
51
Rec ipe:Vegan butternut
soup
8 cups cubed and peeled 1. Bring all ingredients, except the
butternut coconut cream, to the boil.
1 orange 2. Simmer until butternut is soft.
1 medium onion 3. Blend and add coconut cream.
8 cups veggie stock (one
block or teaspoon of stock
powder per cup)
¼ cup coconut milk
Salads and
1 clove of garlic
soups
3 tablespoons virgin olive

oil
1 teaspoon sea salt
1 tablespoon ground ginger
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
From the kitc hen of: Maxine Gunzenhauser
___________________
52
Rec ipe:Dr K’s soup of
love (a quick
lentil soup)
Cooking time: 40 minutes 1. Cover lentils, carrots, potatoes and
onions with water, boil (slightly open
¾ packet red lentils lid) in a large pot.
3 carrots 2. Once boiling, add 1 teaspoon of
2 potatoes turmeric, cumin (jeera) and coarse
2 onions black pepper.
1 teaspoon turmeric 3. Simmer for 15 minutes then add
1 teaspoon of salt.
1 teaspoon cumin
4. Simmer for a further 30 minutes,
Salads and
1 teaspoon salt
liquefy ingredients with stick blender.
soups
Coarse black pepper 5. Meanwhile, in another pot, add 2
2 onions (chopped and onions - braised in oil, 4 sliced fillet
braised in oil) chicken breasts, rubbed in salt or
4 chicken breasts (cut in mushrooms,
small pieces) 1 teaspoon of garlic and 1 teaspoon of
Salt chilli flakes or paprika. Leave the pot
Mushrooms open - cook for 15 minutes.
1 teaspoon garlic 6. Deglaze (i.e. scrape bottom of pot to
1 teaspoon chilli flakes or get the flavour into the water) with
paprika 1 cup of boiling water.
1 cup boiling water 7. Now pour this into the big pot, and
cook for 10 minutes.
From the kitc hen of: Dr K
53
VEGETABLE
DISHES
54
Rec ipe:Cheapest
chilli
1 tin crushed tomatoes 1. Fry onions in salt and olive oil.

2 medium onions (chopped) 2. Add tomatoes, beans and chilli for
1 tin kidney beans heat.
Fresh or dried chillies – 3. Serve on white rice.
to taste
Pinch of palt
3 tablespoons olive oil
Rec ipe:Crumbed
mushrooms
Vegetable
Ingredients: Method: dishes
1 punnet of mushrooms 1. Wash mushrooms.

½ cup of breadcrumbs 2. Combine spices and bread crumbs.
1 whole egg 3. Dip mushrooms in egg then breadcrumb
½ teaspoon Aromat mixture.
½ teaspoon chicken spice 4. Deep fry in oil ntil golden brown.
½ teaspoon black pepper 5. Drain on a paper towel and serve.
½ teaspoon chilli powder
Oil for deep frying
From the kitc hen of: Haseena Khan
55
Rec ipe:Mung beans
1 cup mung beans 1. Soak mung beans and boil until soft.
1 tablespoon cooking oil 2. Braise with onions and turmeric.
or butter 3. Season to taste.
1 medium onion (chopped)
2 cloves of garlic * Mung beans are a very cheap
(crushed) superfood.
¼ teaspoon turmeric
From the kitc hen of: Sadhna Mathura
Rec ipe:Filled
butternut
Vegetable
dishes
Butternut 1. Cook butternut until soft.

Feta cheese 2. Fry bacon and mushroom.
Olive and herb cream 3. Fill butternut with cream cheese and
cheese bacon and mushroom mixture.
Bacon 4. Sprinkle Feta cheese over it and
Mushrooms grill for 10 minutes.
* Quantities vary
depending on serving
size.
From the kitc hen of: Bianca Martins
56
Rec ipe:Bacon-loaded
cauliflower
Cauliflower florets 1. On medium heat in the oil, cook

Mozzarella cheese the cauliflower and bacon until the
Cheddar cheese cauliflower is relatively soft.
Bacon 2. Melt cheese on top.
Oil 3. Season with salt and pepper.
Salt and pepper
* Quantities vary dependng

on serving size.
From the kitc hen of: Keto Connect
Rec ipe:Sweetcorn
fritters
Vegetable
¾ cup all-purpose flour 1. Mix all the ingredients in mixing bowl.

1 teaspoon baking powder 2. Drop a spoonful of the mixture at a
½ teaspoon salt time into hot oil in a pan.
1 whole egg 3. Cook on both sides until golden.
Black pepper to taste 4. Serve hot.
1 tin cream-style
sweetcorn
From the kitc hen of: Christina Rencken
57
Rec ipe:Chakalaka
2 tomatoes 1. Chop and fry onions and peppers, add

2 onions tomatoes, put aside in a dish to cool.
1 each of green, yellow 2. Add veggie atchar and tomato sauce.
and red peppers 3. Enjoy with braai meat!
2 tablespoons veggie
atchar
2 tablespoons tomato sauce
From the kitc hen of: Liza
Rec ipe:Baked beans on

toast
Vegetable
dishes
Serves 4 1. Allow beans, chutney and herbs to

simmer in saucepan.
1 x 410 g tin baked beans 2. Season with lemon juice and pepper and
in tomato sauce serve on toast.
2 teaspoons (10 ml) dried 3. Top with avocado or cheese.
mixed herbs
2 tablespoons (30 ml)
chutney
Lemon juice to taste
Black pepper to taste From the kitc hen of: Sumaiya Essa -
Toast Registered Dietitian
Avocado or cheese
58
Rec ipe:Bean
burgers
1 tin butter beans 1. Beat egg and add beans.

(drained) 2. Mash beans and add crumbs and salt/
1 whole egg pepper to taste.
Salt and pepper to taste 3. Mix. Shape into four patties.
4 cracker breads (crushed) 4. Cook in a pan with oil until golden
or ½ cup breadcrumbs brown.
1 tablespoon cooking oil
Rec ipe:
“Entjies”
(bits)
Vegetable
Potatoes 1. Peel potatoes and soak in water.

Cheese 2. Drain, place in ovenproof dish and
Olive oil sprinkle with olive oil.
Salt and pepper 3. Bake in the oven at 220 °C for
30 minutes, remove, sprinkle with
* Quantities vary depending cheese.
on serving size. 4. Bake for a further 10 minutes.
5. Remove, sprinkle with salt and pepper
and serve.
From the kitc hen of: Wian Doman
59
Rec ipe:Fried
potato
2 large potatoes (sliced) 1. Sauté onion in oil.

1 medium onion (chopped) 2. Add potatoes and spices and fry for a
1 tablespoon cooking oil few minutes.
1 teaspoon chilli powder 3. Add 1 cup water and cook until soft,
¼ teaspoon turmeric but firm.
Salt to taste 4. Serve with tomato sauce.
Vegetable
dishes
Notes:
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From the kitc hen of: Raeesah Sader
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60
Rec ipe:Potato
bake
5 medium potatoes 1. Preheat oven to 180 °C.

½ teaspoon garlic flakes 2. Slice potatoes and boil on the stove
Pepper to taste until tender.
½ teaspoon thyme 3. Grease an ovenproof dish and layer with
1 cup grated cheese boiled potato slices.
250 ml fresh cream 4. Season with garlic flakes, thyme and
pepper.
5. Top with grated cheese.
6. Pour cream over and bake for 30
minutes.
Vegetable
dishes
Notes:
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From the kitc hen of: Taleah Kuvar
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61
Rec ipe:Varsity
meal
Pasta 1. Cut baby marrow in strips, chop the

Baby marrows carrots and green beans.
Carrots 2. Stir-fry the veggies and season with
Green beans salt and black pepper.
Salt 3. Serve with cooked pasta.
Black pepper
* Quantities vary dependng

on serving size.
Vegetable
dishes
Notes:
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From the kitc hen of: Chilli’s Kitchen
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62
Rec ipe:Yummy latkes or
hash browns
4 potatoes 1. Grate onions and potatoes.

2 onions 2. Mix all other ingredients with potato
Garlic and onions.
1 whole egg 3. Form small hash browns and fry until
½ cup all-purpose flour golden in a pan.
Salt and pepper
Vegetable
dishes
Notes:
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63
CHICKEN, MEAT,
FISH AND EGGS
64
Rec ipe:Asian hot
wings
Makes 30 1. Layer chicken wings in an oiled oven

tray.
Fresh chicken wings 2. Create dry rub by adding: salt,
Salt pepper, powdered mustard, Italian
Pepper herbs, crushed garlic and smoked
Sriracha sauce (peri-peri paprika.
sauce) 3. Create sauce with: sriracha and honey
Powdered mustard (optional).
Italian herbs 4. Add dry rub and sauce.
Honey (optional)
5. Grill in oven 200 °C for
Crushed garlic
45-50 minutes.
Smoked paprika
Notes:
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fish and eggs
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From the kitc hen of: Thendo Mabuda
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65
Rec ipe:Chicken
wings
5-6 chicken wings 1. Season wings. Dip in flour mixed with

1 tablespoon chutney cayenne pepper.
Salt and pepper to taste 2. Deep fry for 2 to 3 minutes.
¼teaspoon cayenne pepper 3. Fry in another skillet with sauces.
1 cup of all-purpose flour 4. Serve with mashed potatoes.
1 tablespoon BBQ sauce
From the kitc hen of: Andrea Rhode
Rec ipe:Chicken
strips
Chicken,meat,
fish and eggs
2 chicken breasts (cut 1. Season chicken strips with spice and

into strips) pour sauce over. Set aside.
1 tablespoon Nando’s Prego 2. Heat oil and fry chicken strips for
sauce 7 minutes.
½ teaspoon Steak and Chops 3. Serve with rice or stir-fry veggies.
spice
1 tablespoon olive oil
From the kitc hen of: Sinethemba Ximba
66
Rec ipe:Creamy chicken
breasts
4 chicken breasts 1. Fry the chicken breasts in a pan using

1 tablespoon of butter cooking oil for 10 minutes.
1 pinch of salt 2. Add the butter, pinch of salt and
1 packet of cream of spices into the pan.
mushroom soup 3. Pour the soup (dissolved prepared in a
Spices to taste cup of water).
2 tablespoons cooking oil 4. Simmer for 10 minutes and serve on
rice, pasta or veggies of choice.
Notes:
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fish and eggs
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From the kitc hen of: Precious Mabyana
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67
Rec ipe:Creamy mushroom
chicken
Boneless chicken breast 1. Add the mushrooms and chicken to a pan

250 ml fresh cream and cook in butter until the chicken is
Mushrooms golden.
2 tablespoons butter 2. Add the cream with salt and pepper and
Salt and pepper to taste simmer until slightly thickened.
3. Serve on rice or pasta and enjoy.
From the kitc hen of: Bianca Lubbe
Rec ipe: Ginger ale

chicken
Chicken,meat,
fish and eggs
8 chicken pieces 1. Preheat oven to 180 °C.

1 packet mushroom soup 2. Place chicken pieces in an ovenproof
powder dish.
1 packet brown onion soup 3. Sprinkle soup powders over chicken.
powder 4. Add mushrooms and ginger ale.
750 ml ginger ale 5. Cover and cook at 180 °C for 1 hour.
1 punnet mushrooms
* Serve with rice.
(optional)
From the kitc hen of: Lee Havenga
68
Rec ipe:Easy chicken
cordon bleu
Makes 4 portions 1. Heat oven to 220 °C.
Prep time: 15 minutes 2. Crush half the bag of Dorito’s with
Cooking time: 30-35 rolling pin (or empty wine bottle).
minutes 3. Cut chicken fillets lengthwise until
Total: 45 minutes almost cut through.
4. Beat egg with a little water and add
1 bag Dorito’s (sweet salt and pepper.
5. Open the chicken fillets and dip one
chilli flavour works best)
side in egg mixture.
4 chicken fillets
6. Dip the chicken in crushed Dorito’s,
8 pieces streaky bacon or making sure it is covered completely.
4 pieces sandwich ham 7. Place on a greased baking tray,
4 slices Melrose Dorito’s-side down.
Meltz cheese or other 8. Fill chicken with 2 pieces of bacon or
Individually wrapper one slice of sandwich ham and one slice
sliced cheese of cheese and close chicken.
1 whole egg 9. Repeat with other fillets.
Pinch of salt and pepper 10. Bake uncovered in the oven for
1 packet powder cheese 30 minutes or until chicken is cooked.
sauce or any other sauce 11. Prepare sauce packet and pour over the
of choice for pouring on chicken and bake for 5 more minutes
top (three cheeses and (optional – sauce can be added without
mushrooms flavour has been cooking further).
best received) Chicken,meat,
fish and eggs
From the kitc hen of: Dané Jordaan

(With thanks to my mother-in-law who provided the recipe)
69
Rec ipe:Lemony
chicken
Chicken breasts 1. Fry onions and leeks in oil.

1 pack of leeks 2. Add chicken and lemon juice.
2 onions 3. Add yogurt and remove from heat.
2 cups Greek yogurt 4. Season to taste.
Juice of 1 lemon
Olive oil for frying * Serve on white rice.
Salt for seasoning
Rec ipe:Student’s famous

bowl
Chicken,meat,
fish and eggs
2 chicken schnitzels 1. Prepare the instant mash as directed.

1 tablespoon cooking oil 2. Fry the chicken schnitzels on medium
½ cup grated cheese heat in the oil until cooked through.
1 packet instant mash 3. Combine the corn and mash, top with
(Smash) chicken, gravy and grated cheese and
1 small tin corn serve.
Gravy to taste
From the kitc hen of: Christi Botha
70
Rec ipe:Sweet and sour
chicken
Rice 1. Follow instructions on the Cook-in

Chicken breasts Sauce package.
Sweet-and-sour Cook-in 2. Serve on rice with diced cucumber and
Sauce grated carrot.
Carrot
Cucumber
From the kitc hen of: Paige Becker
Rec ipe:Sweet chilli

chicken stir-fry
Chicken,meat,
fish and eggs
Oil 1. Heat oil in a pan.

Chicken strips 2. Once the oil is heated, add the chicken
Chicken spice strips, chicken spice and salt, and
Salt fry in the pan until chicken strips are
French stir-fry frozen cooked.
3. Add defrosted French stir-fry in pan and
veggies
fry until the veggies are cooked.
Sweet chilli sauce
4. Add sweet chilli sauce and cook for
2 more minutes.
* Serve with Chinese noodles or rice.

From the kitc hen of: Zinhle Mabaso
71
Rec ipe:Tomato sauce
(pink) chicken
1 small onion (diced) 1. Brown onion in pan in oil on medium

1 tablespoon cooking oil heat, add chicken and cook.
4 chicken breasts (cubed) 2. Once cooked, add fresh cream and tomato
½ cup tomato sauce sauce.
250 ml fresh cream 3. Stir and simmer on low heat for
2 cups cooked rice 15 minutes.
4. Serve on rice.
Notes:
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Chicken,meat,
fish and eggs
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From the kitc hen of: Robyn Bishop
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72
Rec ipe:Beef
stroganoff
1 onion (chopped) 1. Fry chopped onion with beef and season

500 g beef strips with spice.
Steak and Chop spice 2. Add soup with 250 ml water, stir and
1 packet brown onion soup cook until thickened.
2 tablespoons cream cheese 3. Add 2 tablespoons cream cheese.
(optional)
From the kitc hen of: Jeanice Basson
Rec ipe:Chilli
con carne
Chicken,meat,
fish and eggs
Mince 1. Fry onion, garlic and cayenne pepper

Onion together for a few minutes.
Garlic 2. Add mince and fry until brown.
Cayenne pepper or chilli 3. Add beans and tomato and allow to
powder simmer for at least 5 minutes.
Tin of black beans
Tin of baked beans * Can be served with rice, or on toast.
Tin of tomato
From the kitc hen of: Vickey-Luanne Harris
73
Rec ipe:Easy sausage and
rice meal
1 cup uncooked rice 1. Cook rice.

4 sausages (sliced) 2. Heat oil in pan and fry onions, then
1 medium onion (chopped) add carrots and the sausage, and fry.
2 carrots (sliced) 3. Add a pinch salt. Add tomato and cook.
1 medium tomato (chopped) 4. Serve on rice.
Salt to taste
Notes:
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Chicken,meat,
fish and eggs
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From the kitc hen of: Tebogo Magoro
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74
Rec ipe:Mince
mania
This recipe allows you to 1. Fry the onion for 5 minutes in heated
cook for 5 meals in your oil. Add the mince, season with salt,
study break and pack the pepper and curry powder.
fridge for the exam cram. 2. As soon as the mince starts browning,
add the braai relish and cook for
1 medium onion (chopped) another 15 minutes.
1 kg mince 3. Add apricot jam and chutney.
1 tin braai relish 4. Enjoy with toast, cooked pasta, pap or
on its own.
60 ml chutney
2 tablespoons apricot jam
2 tablespoons curry powder
Notes:
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fish and eggs
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From the kitc hen of: Eileen Grace
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75
Rec ipe:Rice, pork and
mixed veg
Rice and brown lentils 1. Cook rice and brown lentils.

Tomatoes (diced) 2. Boil mixed veggies.
Onions (chopped) 3. Fry onions, pork and garlic and add
Pork (cut in small pieces) beef stock.
Frozen mixed vegetables 4. Add diced tomatoes, season with
Garlic paprika, curry, salt and pepper then
Beef stock simmer for a while.
5. Add prepared veggies.
Salt and pepper to season
6. Serve on rice and brown lentils.
Mild Rajah (curry powder)
Smoked paprika
Notes:
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Chicken,meat,
fish and eggs
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From the kitc hen of: Mpho Makaba
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76
Rec ipe:Worcestershire
pork chops
2 pork chops (rib or loin 1. Marinate pork chops in Worcestershire

chops preferable) sauce overnight (or a minimum of
10-20 ml Worcestershire 6 hours).
sauce 2. Remove chops from fridge at least
50 g butter 30 minutes before cooking.
Black pepper 3. Fry in butter in pan and season with
Non-stick frying pan (if black pepper.
unavailable just grease
* Pork chops can be substituted for lamb
the pan well)
chops or steak.
Notes:
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fish and eggs
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From the kitc hen of: Mpho Mabotja
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77
Rec ipe:Baked tuna and
chips
150 g packet of Simba 1. Preheat oven 180 °C.

chips 2. Grease ovenproof dish.
2 tins of tuna (drained) 3. Layer chips, tuna and peas in the dish.
500 ml frozen peas 4. Mix the soup and milk, pour over.
1 tin mushroom soup 5. Bake for 25 minutes.
200 ml milk
From the kitc hen of: Amoré Strauss
Rec ipe:Chilli pilchard

fritters
Chicken,meat,
fish and eggs
1 cup all-purpose flour 1. Combine dry ingredients.

1 teaspoon baking powder 2. Add egg and margarine, milk and mix
1 tablespoon melted well.
margarine 3. Allow to stand for 30 minutes.
1 whole egg 4. Add pilchards.
½ cup milk 5. Fry spoonfuls in heated oil.
1 tin pilchards in chilli
sauce
Seasoning to taste
From the kitc hen of: Thubelihle Zondi
78
Rec ipe:Creamy tuna- and
spinach-stuffed
pasta
500 g conchiglioni pasta 1. Preheat the oven to 180 °C.
or any other jumbo pasta 2. Bring a large pot of salted water to the
shells boil and cook the pasta in rapidly boiling
water for 8 minutes only. If they are
1 litre milk overcooked, it will be difficult to fill
1 medium onion (peeled and them.
cut into quarters) 3. Rinse with ice cold water to stop the
1 bay leaf cooking process and drizzle with olive oil
75 g butter to prevent sticking. Set aside.
4. In a medium-sized pot, heat the milk,
200 g baby spinach onion and bay leaf together.
(shredded) 5. Remove from the heat before the milk
125 ml fresh bread crumbs starts boiling.
125 ml finely grated 6. Leave to stand for 5 minutes to allow
parmesan the flavours to infuse into the milk then
strain and discard the onion and bay leaf.
2 cans of shredded tuna in 7. In a large pot, heat the butter until it
brine (drained very well) bubbles and then add the spinach and sauté
Zest of 1 lemon until the spinach has wilted.
Salt and pepper to taste 8. Add the flour and mix until well combined
125 g rosa tomatoes and then add the infused milk and whisk
continuously over the heat until the sauce
has thickened (remove from the heat the
minute the sauce starts to bubble). Chicken,meat,
fish and eggs
9. Mix the breadcrumbs and parmesan together.
10. Pour half of the sauce into a mixing bowl.
Add half of the crumb mixture, the tuna
and zest. Season to taste.
11. Pour a little bit of the spinach béchamel
sauce in a large greased baking dish.
12. Use a teaspoon and fill the shells with the
tuna mixture and pack tightly together
into the sauced baking dish.
13. Arrange a few tomatoes in-between the
shells.
From the kitc hen of:
14. Pour the remaining spinach sauce over the
shells and sprinkle with the other half of
Food24 - BitsOfCarey the crumb mixture.
15. Bake for 35-40 minutes until golden.
79
Rec ipe:Easy tuna
pie
2 tins shredded tuna 1. Preheat the oven to 180 °C.

2 cups grated 2. Soak the bread in milk.
4 whole eggs 3. Beat the eggs.
2 cups milk 4. Lightly fry onions in oil.
3 slices bread (crumbed) 5. Drain the tuna.
2 tablespoons finely 6. Combine all of the above with the
chopped onion remainder of the ingredients.
½ tablespoon cooking oil 7. Grease an ovenproof dish with butter or
Spray and Cook.
½ teaspoon salt
8. Pour batter in a dish and bake for
1 tablespoon parsley
45 minutes.
½ teaspoon mustard powder
Notes:
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___________________
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Chicken,meat,
fish and eggs
___________________
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___________________
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___________________
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From the kitc hen of: Madelein Wilson
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80
Rec ipe:Fish finger
dish
5 fish fingers 1. Cook rice and layer in an oven dish.

¼ cup uncooked rice 2. Place fish fingers on top and cover with
White sauce sauce and cheese.
Grated cheese 3. Bake in preheated oven for 20 minutes
at 180 °C (can also be microwaved).
From the kitc hen of: Aneke Kruger and

Brittani Matthews
Rec ipe:Creamy tuna

stack
Chicken,meat,
fish and eggs
1 avocado 1. Slice sweet potato in half and place

1 tin shredded tuna it in the microwave on high for about
1 wheel Feta cheese 10 minutes until soft.
1 sweet potato 2. Top with drained tuna, avocado and
Feta.
From the kitc hen of: Adel Gericke
81
Rec ipe:Healthy and
tasty sardine
curry pie
Makes 6 servings 1. Soak the bread or oats in the milk.
2. Peel and coarsely chop the onion. Peel
1 cup milk and grate the carrot. Add to the onion.
1 slice of bread or 1 cup 3. Microwave the onion, carrot and
oats butteror margarine at high for
1 large onion 5 minutes. Stir after 2 minutes.
1 large carrot 4. Flake the sardines with their sauce.
30 ml (2 tablespoons) 5. Stir the milk and bread/oats and mix
butter or margarine with the rest of the ingredients.
6. Put the mixture in a shallow microwave-
1 tin pilchards in tomato
proof bowl with a volume of 1,5 litres.
sauce (400 g)
7. Press the lemon or bay leaves into the
30 g seedless raisins mixture.
(¼ cup) 8. Microwave the pie on high for about
60 ml chutney 12 minutes.
(4 tablespoons) 9. Delicious hot or cold.
15 ml vinegar
(1 tablespoon)
2 ml salt (½ teaspoon)
Pinch of black pepper
5 ml curry powder
Chicken,meat,
fish and eggs
5 ml turmeric
5 ml ground ginger
2 whole eggs (whisk lightly
with a fork)
3 lemon leaves or 3 bay
leaves
From the kitc hen of: Alta Kitching
82
Rec ipe:Tuna and
courgette sweet
potato pocket
1 medium-sized sweet 1. Wash the sweet potato and then prick
potato the skin all over with a fork.
1 tin shredded tuna in oil Microwave on high for 5 minutes,
1 small courgette/baby turning halfway.
marrow 2. Check to see if it is cooked through by
1 tablespoon red onion piercing it with a fork.
3. Drain the tin of tuna and decant into
(finely diced) (or 1 spring
a mixing bowl, roughly grate the
onion, finely chopped)
courgette/baby marrow and add it to the
½ tablespoon red chilli tuna.
(seeded and finely diced) 4. Add the finely chopped spring onion or
(or a pinch of dried finely diced red onion. Add some finely
chilli flakes) chopped red chilli (or a pinch of dried
A squeeze of lemon chilli flakes) and a squeeze of lemon
Plain fat-free yogurt and then season with some salt and
Salt and pepper to taste pepper.
5. Cut the cooked sweet potato in half
lengthwise and slightly break up the
flesh with a fork, top with tuna and
a massive dollop of fat-free plain
yogurt. Chicken,meat,
fish and eggs
6. Finish with a final crack of black
pepper.
From the kitc hen of: Food24 – The Muddled Pantry
83
Rec ipe:Tuna fish
cakes
Serves 4 1. Combine all ingredients (except oil).
2. Refrigerate for about an hour until
2 tins of tuna (drained) the mixture is firm.
4 slices of bread (cut in 3. Make into small cakes and fry in
small pieces) heated oil.
1 small onion (finely
diced)
2 whole eggs
From the kitc hen of: Kirstin Bloomer
Rec ipe:Simple honey and

pistachio
salmon
Chicken,meat,
fish and eggs
Medium salmon fillets 1. Place fillets on an oven tray that is

Honey lined with greased foil.
Crushed pistachio nuts 2. Pour ½ teaspoon of honey on each fillet
Olive oil for greasing and coat with pistachio.
3. Bake for 8 minutes at 180 °C.
84
Rec ipe:Tuna
quesadilla
with cheddar
340 g tinned shredded tuna For the salsa:

¼ cup mayonnaise
½ cup prepared salsa 1. Heat oil in a pot over medium heat.
1 cup grated cheddar Add the onion and cook, stirring for
5 minutes or until glossy.
cheese
2. Add chilli, paprika and pepper. Cook
6 x 15 cm tortilla wraps
for 2 minutes or until tender.
Fresh coriander
3. Stir in the tomato paste and tomatoes.
Reduce the heat and cook until it
thickens.
For the quesadillas:
1. In a small bowl, combine tuna,

Notes: mayonnaise and salsa. Evenly spread
three tortillas with tuna mixture and
___________________ top with cheese and the remaining
___________________ tortillas.
2. In a big enough pan, cook the
___________________ quesadillas
___________________ one at a time, turning once, until Chicken,meat,
fish and eggs
lightly golden and the cheese is

___________________ melted.
___________________ 3. Cut into triangles and serve with
chopped lettuce and extra salsa.
___________________
___________________
___________________
___________________
___________________
___________________
From the kitc hen of: Food24 – Lucky Star
___________________
85
Rec ipe:Avo egg
Avocado 1. Preheat oven to 180 °C.

Whole eggs 2. Cut the avocado into halves.
Fresh coriander 3. Remove pip and add an egg in each
Salt hollow.
4. Season with salt.
5. Bake for 15 minutes.
6. Sprinkle with coriander and serve.
From the kitc hen of: Adorable
Rec ipe:Quiche
Ready-to-use dough 1. Preheat the oven to 200 °C

(phyllo pastry) 2. Grease your bowl with butter, add
Chicken,meat,
fish and eggs
1 whole egg pastry and cook for 10 minutes at

Spinach 200 °C.
Bacon 3. Remove from oven and turn the
Feta and mozzarella cheese temperature down to 140 °C.
Green peppers 4. Beat the eggs and add the balance of
the ingredients.
5. Cook for 1 hour at 140 °C.
From the kitc hen of: Jessica Els
86
Rec ipe:Savoury tart
6 whole eggs 1. Preheat oven to 200 °C.

250 ml milk 2. Combine ingredients (you can mix and
1 cup grated cheese match your own preferred fillings).
1 packet bacon 3. Bake for 30-40 minutes.
1 tomato (diced)
1 onion (diced)
Salt and pepper (optional)
1 teaspoon Italian herbs
(optional)
From the kitc hen of: René Stanley
Rec ipe:Fish finger bake

8 fish fingers 1. Boil potatoes for 5 minutes.

1 tomato (sliced) 2. Put the fish fingers in a baking dish.
3. Arrange onion and tomato slices on Chicken,meat,
fish and eggs
1 onion (cut into rings)
1 tablespoon fresh parsley top of fish fingers.
4. Season with salt, pepper and parsley.
4 potatoes (peeled and 5. Cover with layers of potatoes.
sliced) 6. Season again with salt, pepper and
½ cup grated cheese parsley.
Salt and pepper to taste 7. Sprinkle oil on top.
1 tablespoon cooking oil 8. Cover with cheddar cheese.
9. Bake for 25 - 35 minutes or until
crispy and golden brown at 180 °C.
10. Serve with salad of choice or a bread
roll.
From the kitc hen of: Teboho Amelia Tiiti
87
TREATS AND
SNACKS
88
Rec ipe:Basic mug
cake
4 tablespoons all-purpose 1. Mix all ingredients in a mug.

flour 2. Microwave for 2 minutes on high.
3 tablespoons sugar 3. Top with peanut butter or melted
2 tablespoons cocoa chocolate and enjoy!
½ teaspoons baking powder
3 tablespoons milk
1 tablespoon vanilla
essence
1 tablespoon oil
From the kitc hen of: Aarefah Hassen
1 tablespoon peanut butter
Rec ipe:Choc-chip
chocolate mug cake
¼ cup all-purpose flour 1. Mix all dry ingredients together in a

¼ cup sugar mug with a fork.
2 tablespoons cocoa 2. Add the wet ingredients and make sure
½ teaspoons baking powder to mix very well.
3 tablespoons butter 3. Place chocolate chips in the middle
3 tablespoons milk for a molten centre.
Treats and
1 extra-large whole egg 4. Drizzle 1 teaspoon of water over the

snacks
¼ teaspoon vanilla essence top of the batter. Do not mix it in.

Chocolate chips 5. Microwave for about 1½ minutes.
From the kitc hen of: Vickey-Luanne Harris
89
Rec ipe:Cup cakes
Cupcakes 1. Preheat oven to 180 °C.
112 g Stork Bake margarine 2. Cream Stork Bake margarine and castor
2 extra-large eggs sugar until light and fluffy.
(separated) 3. Add the egg yolks one at a time and
7 ml baking powder beat well.
250 ml castor sugar 4. Fold in the sifted dry ingredients
375 ml cake flour and water in two batches.
125 ml water 5. Beat the egg whites until stiff and
then gently fold into the cake mix.
Icing 6. Grease or line a cupcake tray with
250 g Stork Bake pretty paper cups and spoon the
margarine mixture into cups until they are
500 g icing sugar about two-thirds full.
(sifted) 7. Bake for about 15 minutes in a
preheated oven until they are firm to
the touch and golden.
8. Beat the Stork Bake margarine until
soft and as white as possible.
9. Gradually add the icing in small
amounts, beating well after each
addition until all the icing has been
used.
10. Decorate with icing as desired.
Treats and
snacks
From the kitc hen of: Stork Baker
90
Rec ipe:Chocolate mug
cake
¼ cup flour 1. In a large, microwave-safe mug, whisk
2 tablespoons cocoa powder the dry ingredients together.
¼ teaspoon baking powder 2. Whisk in the milk and oil until all
2 tablespoons sugar the ingredients are combined and the
A pinch of salt batter has no clumps.
¼ cup milk 3. Add Nutella or chocolate chips to
2 tablespoons oil the centre of the batter. There is
1 tablespoon Nutella or no need to push it down and sink
chocolate chips (optional) it in the batter as this happens
automatically when it bakes.
4. Place a paper towel in the microwave
and set the mug on top. (This is to
catch any batter in case your mug
cake overflows.)
5. Microwave the mug cake for about
70 seconds on high. Keep in mind that
Notes: microwave ovens may vary.
6. Carefully remove from the microwave
___________________ and enjoy!
___________________
___________________
___________________
___________________
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___________________
___________________
___________________
Treats and
___________________
snacks
___________________
___________________
From the kitc hen of: Sandri Smit
___________________
91
Rec ipe:Nutella
mug cake
½ cup of hazelnut spread 1. Mix all the ingredients together in a

(Nutella) microwave-safe mug.
1 extra-large whole egg 2. Place the mug in the microwave and
30 g (1 tablespoon) of microwave for 2 minutes on high.
all-purpose flour
* The mug cake can be served with ice
cream.
From the kitc hen of: Roxanne Rosa

mug cake
4 tablespoons all-purpose 1. Mix the flour, baking powder, sugar and

flour milk until a smooth paste forms in a
¼ teaspoon baking powder microwave-safe mug.
4 teaspoons sugar 2. Add peanut butter and stir. The batter
4 tablespoons milk will be thick.
3 tablespoons peanut 3. Cook in microwave for 1½ minutes on
high.
Treats and
butter
snacks
4. Eat warm with ice cream.
From the kitc hen of: Yvette Maree
92
Rec ipe:Flourless
chocolate mug
cake
1 ripe banana 1. Mash the banana.

1 extra-large whole egg 2. Beat the egg.
3 tablespoons cocoa powder 3. Add all ingredients together in a
Sugar to taste microwave-safe mug.
4. Mix well.
5. Microwave on high for 3 minutes.
Notes:
___________________
___________________
___________________
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___________________
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Treats and
___________________
snacks
___________________
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93
Rec ipe:Best chocolate
chip cookies
1 cup butter 1. Preheat oven to 180 °C.

1 egg 2. Mix butter, egg and vanilla.
1 teaspoon vanilla 3. Add white and brown sugar. Add flour.
⅔ cup white sugar Add chocolate.
½ cup brown sugar 4. Roll into balls, press flat and bake at
2 cups self-rising flour 180 °C for 8 to 10 minutes.
2 slabs Bournville dark
chocolate (chopped)
Notes:
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___________________
___________________
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Treats and
___________________
snacks
___________________
___________________
From the kitc hen of: Corlia van Staden
___________________
94
Rec ipe:Chocolate
shortbread
250 g butter 1. Heat the oven to 190 °C.
¾ cup icing sugar 2. Beat the butter and the sugar together
2 tablespoons Maizena until smooth.
(corn flour) 3. Add the rest of the ingredients in a
2 tablespoons cocoa mixer with the paddle attachment and
1½ cups all-purpose flour combine until a soft dough is formed.
Add more flour if necessary.
4. Turn on to a work surface and gently
roll out until the paste is 1 cm thick.
5. Cut into rounds or fingers and place
onto a baking tray. Sprinkle with
castor sugar and chill in the fridge
for 20 minutes.
6. Bake in the oven for 15-20 minutes,
until brown. Set aside to cool on a
wire rack.
Notes:
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Treats and
___________________
snacks
___________________
___________________
From the kitc hen of: Nafisa Bhom
___________________
95
Rec ipe: Churros
Makes 30 1. Preheat oven to 350 °F (180 ˚C).
2. In a saucepan over medium heat, melt
1 cup (250 ml) water the butter and brown sugar in the
⅓ cup (75 g) butter water and bring to a boil.
2 tablespoons brown sugar 3. Turn off the heat and stir in the
Pinch of salt flour.
1 cup (125 g) all-purpose 4. Remove the pot from the heat source,
and mix in the vanilla, then add the
flour
eggs to the mixture, one at a time.
1 teaspoon vanilla extract 5. Transfer mixture to a piping bag.
2 extra-large whole eggs 6. Pipe out thick 3-inch (8 cm) strips
Cinnamon sugar (to coat) of churro batter onto a baking sheet,
Melted chocolate (to using a knife to release each piece
taste) from the piping tip, if needed.
7. Bake for 10 minutes, then broil until
golden brown.
8. Roll each churro in melted butter,
then cinnamon sugar. Or without the
melted butter.
9. Serve with melted chocolate if
desired. If you do not want to bake
it, you can fry it. Heat a pan or
pot of oil at a medium to high
temperature.
10. Transfer mixture to a piping bag.
11. Pipe out thick 8 cm strips or any
preferred shape of churro batter onto
a baking sheet and freeze it for a
few hours until it’s hard enough then
place it into the heated oil and it
will fry. Turn it over when golden
brown (like hot chips) and it is
Treats and
ready to be enjoyed. Cinnamon and

snacks
sugar can be used as a coating or

dipped into melted chocolate.
From the kitc hen of: Amara Brown
96
Rec ipe:Granadilla
cheesecake
200 g packet ginger Crust:

biscuits (crushed) 1. Combine the crushed biscuits with the
120 g butter (melted) melted butter and mix well.
80 g granadilla jelly 2. Press this mixture into a 23 cm pie
powder plate or flat bowl.
3. Allow to set at room temperature while
80 ml boiling water
you prepare the filling.
250 g cream cheese
60 ml lime juice
Filling:
(substitute - lemon juice) 1. Dissolve the jelly powder in the
125 ml castor sugar boiling water and allow to cool.
380 g evaporated milk 2. Beat the cream cheese with the lime/
(chilled) lemon juice and castor sugar.
Granadilla pulp to garnish 3. Then beat in the cooled jelly mixture.
4. In a separate bowl, beat the evaporated
milk until thick.
5. Beat the evaporated milk into the cream
cheese mixture.
Notes: 6. Spoon onto the crust and refrigerate
until set.
___________________ 7. Serve with the granadilla pulp drizzled
over each piece.
___________________
___________________
___________________
___________________
___________________
___________________
___________________
Treats and
___________________
snacks
___________________
___________________
___________________
From the kitc hen of: Ashmika Foolchand
97
Rec ipe:Three-ingredient
healthy chocolate
cookies
2 large, very ripe bananas 1. Preheat your oven to 180 °C and line
1 cup quick oats a baking sheet with non-stick foil or
2 tablespoons cocoa baking paper.
2. Mash 2 ripe bananas in a bowl, and then
mix in up to 2 tablespoons of cocoa
• Optional mix-ins:
powder and 1 cup of quick oats until
Chocolate chips,
a cookie dough-like batter is formed
cocoa nibs, chopped (the amount of oats you need depends
nuts, raisins, on the size of your bananas, so start
coconut flakes, flax with 3/4 of a cup and add more as
seed, vanilla, diced needed). The mixture will seem dry at
raspberries, dried first, but after a few minutes of mixing
cranberries, etc. with a spoon, it will turn into a nice
consistency.
Notes: 3. Fold in any mix-ins you plan on adding
to the batter (I added a large handful
___________________ of chocolate chips).
4. Place about 15 clumps of your cookie
___________________ dough mixture evenly on your baking
___________________ sheet. Flatten and mould them with your
___________________ hands to form “cookie” shapes (these
cookies will not flatten or change shape
___________________ with baking).
___________________ 5. Bake at 180 °C for 10-15 minutes.
___________________
___________________ * Like most cookies, these are best when
served warm, right out of the oven, but
___________________
Treats and
you can also store them in a plastic

___________________
snacks
container or zip-seal bag for later.

___________________
___________________
From the kitc hen of: Listotic
___________________
98
Rec ipe:No-bake chocolate
oat and coconut
cookies
½ cup coconut shavings 1. Mix oats and coconut in a large bowl

1½ cups Jungle Oats until thoroughly combined.
½ cup cocoa 2. Stir sugar, cocoa powder, milk, and
5 tablespoons butter margarine together in a saucepan over
¼ cup milk medium heat until the mixture is
1 teaspoon vanilla essence smooth.
1 cup sugar 3. Bring to a boil and cook for
2 minutes, stirring constantly.
4. Pour over the oats and coconut and
quickly mix to coat.
5. Drop by tablespoon onto prepared
baking sheet. Let cookies cool and
harden.
Notes: 6. Store in an airtight container.
___________________
___________________
___________________
___________________
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___________________
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___________________
Treats and
___________________
snacks
___________________
___________________
From the kitc hen of: Alicia Botes
___________________
99
Rec ipe:Orange cake
Batter: 1. Pre-heat oven 180 °C.
125 g butter 2. Cream butter and sugar until light and
375 ml sugar creamy.
Grated rind of 1 orange 3. Add eggs one by one.
3 extra-large whole eggs 4. Add flour that was already mixed with
625 ml cake flour salt and baking powder.
20 ml baking powder 5. Add little by little to the egg
2½ ml salt mixture.
6. Add orange juice.
½ cup fresh orange juice
7. Mix lightly.
8. Bake 30 to 35 minutes.
Icing:
9. For the icing, mix all ingredients and
4 tablespoons butter add additional icing sugar for thicker
¾ cup icing sugar texture.
3 tablespoons fresh orange
juice
3 teaspoons finely grated
orange rind
Notes:
___________________
___________________
___________________
___________________
___________________
Treats and
snacks
___________________
___________________
___________________ From the kitc hen of: Juanita Kapp
100
Rec ipe:Banana muffins
125 g margarine (soft) 1. Preheat the oven to 180 °C.

1 cup sugar 2. Beat the margarine and sugar together
4 ripe bananas (mashed) until combined well.
2 cups all-purpose flour 3. Add in the mashed banana and beat for
1 tablespoon lemon juice 3 minutes.
1 teaspoon vanilla essence 4. Add the lemon juice and beat for a
1 teaspoon baking powder further minute.
5. Add the flour and baking powder and mix
1 teaspoon bicarbonate of
well with a spoon.
soda
6. In a separate bowl, add the boiling
½ cup boiling water water to the bicarbonate of soda, mix
and pour into the banana dough. Mix
well.
7. Grease a muffin tray and spoon the
mixture into the muffin cups.
8. Bake at 180 °C for 30 to 45 minutes
(until cooked).
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
Treats and
___________________
snacks
___________________
___________________
From the kitc hen of: Ashmika Foolchand
___________________
101
Rec ipe:12-minute
scones
500 ml all-purpose flour 1. Preheat oven to 180 °C.

5 ml baking powder 2. Mix dry ingredients and wet ingredients
2 ml salt separately.
5 ml sugar 3. Combine and spoon into muffin pan.
1 extra-large whole egg 4. Bake for 12 minutes or until golden
60 ml cooking oil brown.
150 ml milk
From the kitc hen of: Charlene van Schalkwyk
Rec ipe:Marshmallow
sandwich
Marshmallows 1. Put two marshmallows on a Tennis

Tennis biscuits biscuit and piece of chocolate and
Chocolate (any favourite, place another biscuit on top.
I use Milkybar crunch) 2. Place sandwich in the microwave oven
on medium until the marshmallow has
melted.
Treats and
snacks
From the kitc hen of: Thandiwe Ngqeme
102
Rec ipe:Microwave
condensed milk
fudge
½ cup butter (melted) 1. Combine butter and sugar in a large

2 cups castor sugar microwave-safe bowl. Add condensed
2 teaspoons caramel or milk – do not stir. Microwave on
vanilla essence high for about 10 minutes (stirring
1½ teaspoons ground after 1 minute each time) or until it
cinnamon reaches a deep caramel golden brown.
1 tin condensed milk 2. To test the fudge, smear a little of
the mixture onto a cold plate or cold
surface. It should set after
1 minute. Allow to cool slightly,
then add the caramel or vanilla and
beat with a wooden spoon until the
fudge just starts to set.
Notes: 3. Quickly pour into a 20 cm square tin
lined with baking paper. Mark the
___________________ fudge into squares while still warm,
then cut when completely cold.
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
Treats and
___________________
snacks
___________________
___________________
From the kitc hen of: Cassidy Pautz
___________________
103
Rec ipe:Rice Krispies
treats
1 packet marshmallows 1. Melt butter in a pot on the stove.

6 cup Rice Krispies 2. Add marshmallows and vanilla essence.
3 tablespoons butter Remove from stove when marshmallows
1 teaspoon vanilla essence have melted.
3. Add Rice Krispies.
4. Mix everything.
5. Spoon out into greased baking tray.
6. Place in fridge.
7. Cut in squares and serve.
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
Treats and
___________________
snacks
___________________
___________________
From the kitc hen of: Su-Helen Serfontein
___________________
104
Rec ipe:Three-ingredient
coconut delights
1 crushed packet of your 1. Mix biscuits, half the coconut and

favourite biscuits condensed milk.
1 packet desiccated 2. Roll spoonfuls into balls and roll in
coconut coconut.
1 tin condensed milk 3. Chill.
Rec ipe:Ginger
pudding
2 packets of ginger 1. Preheat oven to 180 °C.

biscuits 2. Grease a small oven bowl.
250 ml fresh cream 3. Spread ginger biscuits in an oven
Margarine for greasing bowl and cover with fresh cream.
4. Heat in oven until biscuits are soft
(15 to 20 minutes).
Treats and
snacks
From the kitc hen of: Marecia Damons
105
Rec ipe:Koeksister
dessert
3 or 4 extra-large 1. Preheat oven to 180 °C.

koeksisters 2. Place koeksisters in an oven dish.
250 ml cream 3. Combine vanilla essence and cream and
1 teaspoon vanilla essence pour over koeksisters.
4. Bake at 180 °C for 30 minutes.
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
Treats and
___________________
snacks
___________________
___________________
From the kitc hen of: Gideon Strydom
___________________
106
Rec ipe: Melkkos
1 litre milk 1. Microwave the milk for 10 minutes in

180 ml all-purpose flour a 2-litre bowl. (Keep checking to
(1 cup) avoid milk boiling over).
2 ml salt 2. Combine flour, salt and margarine with
15 ml margarine your hands in a pot.
(1 tablespoon) 3. Pour the boiled milk in flour mixture
Cinnamon sugar and stir well with a wooden spoon.
4. Lumps will form, keep stirring.
5. Cook on medium heat in a pot, cover
with lid and let simmer for 5 to 8
minutes until cooked.
6. Serve hot with cinnamon sugar.
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
Treats and
___________________
snacks
___________________
___________________
From the kitc hen of: Jeanney Bouwer
___________________
107
Rec ipe:Yummilicious
pancakes
2 extra-large whole eggs 1. Beat the eggs and milk together.

2½ cups milk 2. Add dry ingredients gradually.
2 cups all-purpose flour 3. Lastly add oil and vinegar.
½ teaspoon baking powder 4. Let the mixture stand for half an
½ teaspoon salt hour before using.
2 tablespoons cooking oil 5. Spoon into a hot pan covered with
1 tablespoon vinegar oil.
1 tablespoon sugar 6. Ensure base of pan is covered.
7. When bubbles start forming on the
sides, you can flip and cook the
other side.
* You can serve it with caramel,

cinnamon sugar, cream or ice cream.
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
Treats and
___________________
snacks
___________________
___________________
From the kitc hen of: Nida Raja
___________________
108
Rec ipe: Biscuits
8 cups flour 1. Preheat the oven to 180 °C.

½ cup margarine 2. Mix together the margarine, sugar,
1 cup sugar syrup and eggs.
3 teaspoons syrup 3. Add the flour, bicarbonate of soda and
4 large whole eggs baking powder.
2 teaspoons bicarbonate of 4. Spoon in greased baking tray and
soda bake until golden brown (15 to 20
2 teaspoons baking powder minutes).
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
Treats and
___________________
snacks
___________________
___________________
From the kitc hen of: Boitumelo Tlokolo
___________________
109
Rec ipe: Nachos
Dorito’s chips 1. Spread a layer of Dorito’s on a

Cheddar cheese plate.
Cream cheese 2. Add cheddar cheese and cream cheese.
Salsa 3. Repeat step 1 and 2 twice.
Guacamole 4. Heat in microwave.
5. Add salsa and guacamole and serve.
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
Treats and
___________________
snacks
___________________
___________________
From the kitc hen of: Gillian Cloete
___________________
110
INTERESTING
COMBOS
111
Rec ipe:Dip for
crisps
Makes 30 1. Mix soup and sour cream.

2. Allow to stand for 2 to 3 hours and
1 packet brown onion soup stir occasionally.
powder
2 cups (500 ml) thick sour
cream
From the kitc hen of: Karien Steyn
Rec ipe: Egg rice
3 cups cooked rice 1. Fry onion, peppers(optional) and

2 whole eggs mushroom in oil on medium heat in a
1 tablespoon cooking oil saucepan.
½ cup corn kernels 2. Season with salt and pepper.
1 medium onion (chopped) 3. Add eggs and stir until the egg is
Mushrooms cooked.
Peppers 4. Combine with rice and rice spice.
Spice for rice From the kitc hen of: Zanele Fadana
Interesting
combos
rice
1 cup uncooked rice 1. Boil rice until softly cooked.

4 tablespoons peanut 2. Add peanut butter on moderate heat, mix
butter using a wooden spoon.
* Serve with meat.
From the kitc hen of: Xoli
Rec ipe:Cheese and

French fries
toast
Cheddar cheese 1. Fry fries in oil. Season with salt.

French fries 2. Butter bread on both sides.
2 slices of bread 3. Put cheese and fries and toast bread in
Butter a press toaster.
Oil to fry (sunflower oil)
From the kitc hen of: Neliswa Makhaye

Interesting
combos
Rec ipe:Grilled cheese
and Nutella
2 slices of bread 1. Take two slices of bread.

Nutella 2. Spread some Nutella on the one slice of
Cheese (of your choice, bread.
grated) 3. Place cheese on top of the Nutella and
Butter toast.
Notes:
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
___________________
From the kitc hen of: Mahdiya Mia
___________________
Interesting
combos

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Cooks

The purpose of this compilation of sometimes weird, but mostly wonderful

Creativity 1. See the world creatively.

Your budget planner 1. Start by identifying the amount

Basic grocery list on a

Staples - Pap, pasta, rice, purchase of a seedling or packets

Spreads - Margarine, bovril/ * Extract from: Basic grocery list

40 tips for cheap and

40 tips for cheap and

Al dente: Pasta cooked until just Batter: An uncooked, pourable

Bake: To cook food in an oven, Beat: To stir rapidly to make a

Barbecue: To cook foods on a rack Bread: To coat with crumbs or

Baste: To moisten food for added Broil: To cook on a rack or spit

Core: To remove the seeds or Dot: To scatter butter in bits

Glaze: To coat food with glossy Parboil: To partially cook by

Knead: To blend dough together Sear: To brown the surface of meat

Skim: To remove surface foam or Whisk: To beat ingredients (such

Stew: To cook covered over a low * Extract from:

1 cup grated onion 1. Fry onion, cheese, and tomato lightly

Rec ipe:Overnight oats

From the kitc hen of: Ayesha Moola

Classic overnight oats Carrot cake overnight

2 tablespoons natural peanut

Tropical fruit Pumpkin spice overnight

From the kitc hen of: wholefully.com

and fruit oats

Oats 1. Cube apple and bananas.

From the kitc hen of: Alundrah Sibanda

Rec ipe: Easy

1 cup all-purpose flour 1. Sift dry ingredients.

From the kitc hen of: Hilton Gallagher

250 ml all-purpose flour 1. Mix dry ingredients.

From the kitc hen of: Stephanie Süllwald

Rec ipe:Refined sugar-free

1½ cups oats 1. Blend all the ingredients except

From the kitc hen of: Zahra Didarali

Rec ipe:Weekend French

Sliced bread 1. Mix milk eggs, cinnamon and sugar to

3 whole eggs 1. Scramble the raw eggs.

From the kitc hen of: Ditshwanelo Masiea

Rec ipe:Bacon and pea

Oil 1. Sauté onion and bacon in a pan in the

From the kitc hen of: Jennifer de Franca

3 whole eggs 1. Braise (lightly fry) mushrooms and

3 whole eggs (beaten) 1. Heat the cooking oil in a small frying

From the kitc hen of: Shreya Jairaj

Rec ipe:Chocolate French

2 slices of bread 1. Cut bread into cubes.

2 tablespoons olive oil 1. Heat the oil in a large non-stick

2 slices bread 1. Spread Nutella on both slices of bread.

From the kitc hen of: Mbalenhle Mkhungo

Bread 1. Spread bread with peanut butter on

From the kitc hen of: Siphindile Thusi

Rec ipe:Sweet and sour

From the kitc hen of: Silindile Ngcobo

From the kitc hen of: Chipo Bvindi

Rec ipe:Healthy wrap for

Wholegrain tortilla wrap 1. Heat wrap for 20 seconds in the

Pita 1. Put pita in the oven or toaster to

From the kitc hen of: Kelly

Rec ipe:Chicken wraps

4 pieces chicken fillet 1. Wash and clean the fillets.