MEAL-SOLVE THE KITCHEN AID YOU DID NOT KNOW YOU NEEDED!

Go Vegan!
November
1st is World
Vegan Day!

Plant-
FOOD & LIFESTYLE

Based
Recipe
Ideas!

It is the
Month
to give
Thanks!

Meal
Ideas
|

for your
Thanks-
NOVEMBER 2023 | ISSUE 5

Giving
Menu!
Plus
Recipes
Galore!

EDITORIAL▪MEAL IDEAS▪RECIPES ▪LIFESTYLE ADVICE ▪BAKING BASICS▪FICTION

 CO NTE NTS
TABLE OF
3 EDITORS NOTE
Regular . . . Her say. . .

4 COOKING & BAKING TIPS

Regular . . . We' r e helpful like that. . .

5 CONVERSION CHART
Regular . . . The str uggle is r eal. . .

6-17 W O R L D V E▪G A N D A Y
Spec ial Featur e 1st Nov ember . . .

18-23 B A K I▪N G F U N D A M E N T A L S
Regular Br eaking it down. . .

24-37 H A P P Y
Spec ial Featur e
THANKSGIVING
▪ 23 Nov ember . . .

38-40 L I F E S T Y L E
Regular . . . lifestyle tips ▪ Kitc hen Rules

41-42 FICTION
Regular . . . The adv entur es of Mèalano
 Editors Note
Hello again dear readers!

November is such an exciting time of the year! We are so close

to bidding farewell to 2023! I can't wait to share what's in
store for you in this month's Issue.

Get ready to tantalize your taste buds with our feature on

World Vegan Day, which is observed on 1st November. As we
become more aware of the benefits of a plant-based diet, an
increasing number of people are exploring a Vegan lifestyle. Do
check out our feature on World Vegan Day and the tried and
tested recipes we have selected for you!

As we all know, baking and cooking is a science, hence we hope

you enjoy the 'Baking Fundamentals' we included in this issue,
and we endeavour to include more of the same in future Issues!

Thanksgiving is a holiday celebrated in America, however, many

South Africans have also adopted the tradition! And why not?
Each one of us surely has something that we are thankful for
right? We bring you the traditional Thanksgiving menu!
Do enjoy! That's it for now, dear readers!

Until next time, stay safe!

Lots of love ♡♡♡

~Anusha.S
Pg 3
 BASIC COOKING AND BAKING TIPS...

1. Make sure you have all the ingredients and equipment

needed before you start cooking or baking.

2. Use measuring cups and spoons to ensure that you add the
right amount of each ingredient.

3. Preheat the oven to the temperature specified in the recipe

before you start baking.

4. Stick to the recipe as closely as possible, especially when it

comes to baking. Baking is a science, and even small changes
can affect the outcome.

5. Use the right equipment for the job, such as a sharp knife for
chopping vegetables or a whisk for beating eggs.

6. Keep your workspace clean and organized to avoid cross-

contamination and make it easier to work.

7. Taste the food as you cook to adjust the seasoning and make
sure it tastes good.

8. When cooking on the stovetop, don't overcrowd the pan.

This can cause the food to steam instead of brown.

9. Allow meat to rest for a few minutes after cooking to allow

the juices to redistribute and prevent the meat from drying
out.

10. Cooking and baking should be enjoyable, so don't be afraid

to experiment and try new things.

Have fun!

Pg 4
 All-Purpose Flour:
1 cup = 125 grams = 250 ml
1/2 cup = 63 grams = 125 ml
1/3 cup = 42 grams = 83 ml
1/4 cup = 31 grams = 62 ml
1 tablespoon = 8 grams = 15 ml
Granulated Sugar:
Simple Conversion Chart

1 cup = 200 grams = 250 ml

1/2 cup = 100 grams = 125 ml
1/3 cup = 67 grams = 83 ml
1/4 cup = 50 grams = 62 ml
1 tablespoon = 12.5 grams = 15 ml
Brown Sugar:
1 cup = 220 grams = 250 ml
1/2 cup = 110 grams = 125 ml
1/3 cup = 73 grams = 83 ml
1/4 cup = 55 grams = 62 ml
1 tablespoon = 13.75 grams = 15 ml
Butter:
1 cup = 227 grams = 250 ml
1/2 cup = 113 grams = 125 ml
1/3 cup = 75 grams = 83 ml
1/4 cup = 57 grams = 62 ml
1 tablespoon = 14.2 grams = 15 ml
Milk:
1 cup = 240 ml = 240 grams
1/2 cup = 120 ml = 120 grams
1/3 cup = 80 ml = 80 grams
1/4 cup = 60 ml = 60 grams
1 tablespoon = 15 ml = 15 grams
Water:
1 cup = 250 ml = 250 grams
1/2 cup = 125 ml = 125 grams
1/3 cup = 83 ml = 83 grams
1/4 cup = 62 ml = 62 grams
1 tablespoon = 15 ml = 15 grams

Pg 5
Pg 6
 WORLD VEGAN DAY
1st November

World Vegan Day is an annual event celebrated on

November 1st by people around the world who follow
a vegan lifestyle. This day was created to raise
awareness about veganism, which is a way of living
that seeks to exclude the use of animals for food,
clothing, or any other purpose. Vegans are committed
to living a cruelty-free lifestyle and protecting the
environment.

World Vegan Day was first celebrated in 1994, and

since then it has grown in popularity with more
people embracing veganism every year. On this day,
many events and activities are held around the world
to promote veganism and celebrate the benefits of a
plant-based diet. Some of these events include vegan
food festivals, cooking demonstrations, and
educational talks.

The vegan movement has gained momentum in

recent years as more people have become aware of
the environmental, health, and ethical benefits of a
plant-based diet. World Vegan Day is an important
day for vegans to come together and celebrate their
lifestyle while also raising awareness about the
benefits of veganism.

Pg 7
 WORLD VEGAN DAY
1st November
Switching to a plant-based lifestyle may seem like a daunting task,
but with the right mindset and approach, it can be a smooth and
enjoyable transition. Here are some suggestions to help you get
started:

1. Educate yourself: Learn about the benefits of a plant-based diet

and the impact of animal agriculture on the environment and
animal welfare. This will give you the motivation and inspiration
to make the switch.
2. Start slowly: You don't have to go cold turkey (no pun intended)
and switch to a completely plant-based diet overnight. Start by
incorporating more plant-based meals into your diet gradually.
For instance, you could start by having a meatless Monday, where
you only eat plant-based meals on Mondays.
3. Experiment with new recipes: There are countless delicious plant-
based recipes out there, so try experimenting with new dishes and
cuisines. You might be surprised at how tasty and satisfying plant-
based meals can be.
4. Find plant-based alternatives: There are plenty of plant-based
alternatives to meat, dairy, and eggs available in most grocery
stores. Try swapping out meat for tofu or tempeh, dairy milk for
almond or soy milk, and eggs for flax or chia seeds.
5. Connect with other plant-based eaters: Join a plant-based
community or group, either online or in person, to get support
and inspiration from others who are on the same journey as you.

Remember, switching to a plant-based lifestyle is a personal choice,

and it's important to do what feels right for you. Take it one step at a
time, be kind to yourself, and enjoy the journey!

Pg 8
PLANT
BASED
RECIPES

Pg 9
 Vegan Chillie Con Carne
4-6 Prep Time: 10 Minutes Cook Time: 30 Minutes

INGREDIENTS
1 can kidney beans, drained and rinsed 1 tablespoon olive oil
1 can diced tomatoes 1 onion, chopped
1 tablespoon chili powder 2 cloves garlic, minced
1 teaspoon cumin 1 red bell pepper,
Salt and pepper to taste chopped
1/4 cup chopped fresh parsley 2 cups vegetable broth

DIRECTIONS
In a large pot, heat olive oil over medium heat.
Add onion and garlic, and sauté until onion is translucent.
Add red bell pepper and cook for another 5 minutes.
Add vegetable broth, black beans, kidney beans, diced tomatoes,
chili powder, cumin, salt, and pepper.
Bring to a boil, then reduce heat and simmer for 20 minutes.
Stir in chopped parsley and serve.

NOTES
Choose beans such as kidney beans, black beans, pinto beans,
and chickpeas.
Add vegetables such as onions, bell peppers, carrots, celery, and
zucchini for flavour and nutrients.
Use chili powder as the main spice, and add other spices like cumin,
paprika, garlic powder, and oregano as per your taste.
Cook it low and slow for at least 30 minutes, but preferably 1-2 hours
to allow the flavours to develop and the beans to become tender.
Serve with toppings such as avocado, parsley, diced tomatoes, vegan
sour cream, and vegan cheese for added flavour.

Approximate information per serving (assuming 6 servings):

▪ ▪ ▪ ▪
Calories: 190 Protein: 9g Fat: 3g Carbohydrates: 34g Fibre: 11g

Pg 10
 VEGAN CHILLIE CON CARNE

Vegan chili con carne is a delicious and nutritious dish that

replaces the traditional meat with plant-based alternatives.
Typically made with a combination of beans, such as kidney
beans and black beans, along with diced tomatoes, onions, bell
peppers, and a variety of spices like chili powder, cumin, and
paprika. It is a fantastic option for those who follow a vegan
lifestyle or simply want to explore more plant-based meals.

Pg 11
Vegan Lentil 'Shepherd's Pie'
4-6 Preparation Time: 15 min Cook Time: 45 min

INGREDIENTS

4 large potatoes, peeled and chopped 2 cups vegetable broth

1 tablespoon olive oil 1 can green lentils, rinsed and
1 onion, chopped drained
2 cloves garlic, minced 1 teaspoon dried thyme
2 carrots, chopped Salt and pepper to taste

DIRECTIONS

Preheat oven to 375°F.

Boil potatoes in a large pot of water until tender, then drain and mash.
In a separate pot, heat olive oil over medium heat.
Add onion and garlic, and sauté until onion is translucent.
Add carrots and cook for another 5 minutes.
Add vegetable broth, lentils, thyme, salt, and pepper.
Bring to a boil, then reduce heat and simmer for 30 minutes.
Transfer lentil mixture to a baking dish and top with mashed potatoes.
Bake for 15 minutes, or until potatoes are lightly browned.
Top with fresh herbs and serve with a green salad.

NOTES

Be sure to use high-quality ingredients. This means opting for organic

vegetables, lentils, and spices whenever possible.
Be mindful of your cooking methods. For example, steaming or roasting
your veggies instead of frying them can help to preserve their flavour
and nutritional value.
Use a variety of spices and seasonings.
This can help to add depth and complexity to your dish, consider using
garlic, rosemary, thyme, and paprika.
Be sure to cook your lentils and veggies until they are tender and fully
cooked. This will help to ensure that your dish is both flavourful and easy
to digest. If using dried lentils, make sure to soak and boil before adding
to this particular dish.

Approximate Nutritional information per serving (assuming 6 servings):

▪ ▪ ▪ ▪
Calories: 220 Protein: 8g Fat: 4g Carbohydrates: 39 Fibre: 10g

Pg 12
VEGAN LENTIL 'SHEPHERD'S PIE'

Introducing the mouthwatering Vegan Lentil 'Shepherd's Pie!

This delectable dish is a plant-based twist on the classic
Shepherd's Pie, perfect for vegans and non-vegans alike.
It features a hearty filling made with lentils, mixed vegetables,
and savoury herbs, topped with a fluffy layer of mashed
potatoes. The lentils provide a great source of protein and
fibre, while the vegetables add a burst of colour and nutrients.
It is a comforting and satisfying meal which will leave you
wanting seconds for sure!

Pg 13
Vegan Chickpea curry with Coconut Milk

4-6 Preparation Time: 10 min ▪ Cook Time: 20 min

INGREDIENTS
1 tablespoon olive oil 1 can diced tomatoes
1 onion, chopped 1 can coconut milk
2 cloves garlic, minced 1 tablespoon curry powder
1 red bell pepper, chopped Salt to taste
1 zucchini, chopped Pepper to taste
1 can chickpeas, drained & rinsed 1/4 cup chopped fresh parsley

DIRECTIONS
In a large pot, heat olive oil over medium heat.
Add onion, sauté until onion is translucent.
Add garlic and sauté until light brown.
Add red bell pepper and zucchini, and cook for another 5 minutes.
Add chickpeas, diced tomatoes, coconut milk, curry powder,
salt, and pepper.
Bring to a boil, then reduce heat and simmer for 10 minutes.
Stir in chopped, fresh parsley and serve with rice or naan.

NOTES
Vegan chickpea curry with coconut milk is a delicious and healthy option for
anyone looking for a meat-free meal. However, there are several important notes
to keep in mind when making this dish:

Always use good quality ingredients. This includes fresh vegetables, good
quality spices and herbs, and organic, unsweetened coconut milk.
Using fresh ingredients always ensures that the flavours are more vibrant
and authentic. Substitute the vegetables as per your preference if desired.
It is important to cook the chickpeas correctly. If using dried chickpeas, soak
it overnight. Boil until fork tender. If using canned chickpeas, rinse thoroughly
before adding to the curry.
Don't be afraid to experiment with different spices and flavours.
You could add garam masala, cumin, coriander, turmeric, and ginger to give
the curry a rich and exotic flavour.
Allow the curry to simmer on low heat for at least 10 minutes to allow the
chickpeas to absorb all the flavours.

Approximate Nutritional information per serving (assuming 6 servings):

▪ ▪ ▪ ▪
Calories: 260 Protein: 8g Fat: 12g Carbohydrates: 31 Fibre: 9g

Pg 14
 VEGAN CHICKPEA CURRY WITH
COCONUT MILK

Vegan chickpea curry with coconut milk is a

mouthwatering dish which combines cooked chickpeas,
aromatic spices, and rich coconut milk. It is a perfect
blend of creamy and savoury flavours that are sure to
satisfy your taste buds! Bonus, this dish is packed with
plant-based protein and nutrients.

Pg 15
Vegan Chocolate Avacado Mousse
4-6 Preparation Time: 10 min ▪ Cook Time: None

INGREDIENTS

2 ripe avocados
- 1/4 cup cocoa powder
- 1/4 cup maple syrup
- 1/4 cup plant-based milk
(such as almond or coconut milk)
- 1 teaspoon vanilla extract
- Pinch of salt

DIRECTIONS

Cut the avocados in half, remove the pit, and scoop out the
flesh into a blender or food processor.
Add the cocoa powder, maple syrup, plant-based milk, vanilla
extract, and salt to the blender.
Blend until smooth and creamy, scraping down the sides
as needed.
Taste and adjust the sweetness or cocoa flavour if desired.
Divide the mousse into serving glasses or bowls.
Chill in the refrigerator for at least 1 hour to set.
Serve chilled with a dollop of vegan whipped cream if desired.

NOTES

Make sure the avocados are ripe and soft. This will help
achieve a smooth and creamy texture.
Adjust the sweetness and cocoa flavour according to your
taste preferences. Feel free to add a bit more maple syrup or
cocoa powder if desired.
If you prefer a thinner consistency, you can add a little more
plant-based milk until you reach your desired texture.
Get creative with toppings! You can sprinkle some chopped
nuts, shredded coconut, or fresh berries on top for added
flavour and presentation.

Approximate Nutritional information per serving :

▪ ▪ ▪ ▪
Calories: 170g Fat: 10g Carbohydrates: 20g Protein: 2g Fibre: 6g

Pg 16
 VEGAN CHOCOLATE
AVOCADO MOUSSE

To celebrate World Vegan Day, or anyday! Why not

indulge in a luscious Vegan Chocolate Avocado Mousse!
Creamy avocado blended with rich cocoa, and plant-
based milk, sweetened with maple syrup, and topped with
your choice of delightful garnishes. A guilt-free treat
that's sure to satisfy your sweet tooth!

Pg 17
 BAKING FUNDAMENTALS
Look at the pics below, same basic muffin recipe baked in the same
trays at the same temperature for the same amount of time.
The only difference is the chemical leavening agent used!

Baking powder muffin:

Tall, light, slightly delicate, fluffy, and cakey.
They were evenly domed.

Baking soda muffins:

Slightly more browned, they had very tall peaks in the center, and
they had an ever so slightly sour taste. Almost like there was sour
cream in the batter (there wasn’t).

Both baking soda and powder muffins:

The most browned and caramelized and had a more springy texture.

No leavener muffins:
These were leaden, dense, rubbery, and really just a doughy,
inedible mess.

Chemical leavening agents such as baking soda and baking powder

can have a profound effect on your favourite baked goods.
How do they actually work? What are the differences
between them? Find out ➡➡➡

Pg 18
 BAKING FUNDAMENTALS
Ever wondered about the difference between Baking Soda vs.
Baking Powder and how they work and affect your baking?
Become a better baker by learning these fundamentals!

Chemical leavening agents like baking soda and baking

powder can have a profound effect on your favourite baked
goods – but what is baking soda vs. baking powder? How do
they actually work? What are the differences between them?

BAKING SODA VS BAKING POWDER

What Are Chemical Leaveners? Can You Substitute Baking

Powder For Baking Soda And Vice Versa?

Baking Powder and Baking Soda are both chemical leaveners

that work to create light textures in baked goods. They
release gases, primarily carbon dioxide, through chemical
reactions between acids and bases – but both only work
under the correct conditions. Although baking powder
actually contains baking soda, the two leaveners are very
different and cannot be simply swapped in recipes.

Baking Powder Baking Soda

Pg 19
 Baking Powder And Baking Soda Both Provide Three
Similar Primary Functions

LEAVENING: Baking powder and soda release gasses that

form bubbles, which expand within the batter or dough
during the baking process. The protein in the batter or dough
then sets around those air pockets. This creates rise and lift
in the structure of your baked goods.

TENDERIZING: As the gasses form and expand, cell walls in

baked goods begin to stretch and thin. This results in a more
tender texture and a more palatable product.

ADDS FLAVOUR: Small amounts of chemical leaveners can

contribute a salty, sour flavor that is distinct to baked goods
for example biscuits, scones, or Irish soda bread.

WHY IT IS IMPORTANT TO USE A LEAVENER IN MOST RECIPES

Take a look at the image below to see what happens when

NO chemical leavener is used in a Vanilla Muffin Recipe,
compared to using both baking powder and baking soda.
The muffins without any leavener are extremely dense and
almost taste unbaked, despite being baked for the exact
same amount of time as the other!

Both Baking No
powder and leavening
Baking Soda ⬇ agents ⬇

Pg 20
 BAKING POWDER VS BAKING SODA
What is Baking Soda and How Does It Work?

Baking soda, also known as bicarbonate of soda and referred to

scientifically as sodium bicarbonate, is a natural pure alkaline
substance, activated by moisture and acid present in the batter or
dough, to produce gas. There must be some acidic ingredient in the
recipe for baking soda to function. Naturally acidic ingredients that
will activate baking soda include:

Natural unsweetened Buttermilk

cocoa powder Sour cream
Unsweetened chocolate Yogurt
Brown sugar Lemon juice
Molasses Honey
Fruits & fruit juices

Baking soda begins to leaven as soon as it touches the liquid

present in the dough or batter. This means that if you wait too
long before baking, you may notice a decrease in leavening effect
(especially in wetter dough or batters).

In professional baking, this is referred to as ‘bench tolerance,’ or

how long a batter or dough can be stored before it has lost its
leavening. For recipes that rely mostly on baking soda for their
structure which are also full of moisture, such as certain cake
batters, they shouldn’t be stored too long before baking.

If you use too much baking soda, you may taste an unpleasant
metallic, soapy, or bitter flavour in your dish. This can happen by
accident by mismeasuring or when making other changes to an
established recipe.

Pg 21
 BAKING POWDER VS BAKING SODA
How Baking Soda Changes Baked Goods:

Baking soda elevates pH.

Baking soda helps add a beautiful browned colour to baked goods
by elevating pH levels.
A higher pH in baked goods can affect colour, flavour, texture,
and gluten development! For example, baking soda in brownies
or gingerbread enhances the deep dark colour and smoothes out
the chocolate flavour.
Baking soda is also present in baking powder, but in a smaller
amount, so it has a lower pH level which results in less browning.
Baking soda in cookies leads to more spread and a crispy edge
compared to baking powder, as shown in the photos below.

How to Test Baking Soda for Freshness

Since baking soda must be fresh to work properly, it is important to

switch out your container before the expiration date. However,
baking soda can lose its effectiveness even before that date.
Here’s how to ensure your baking soda is still effective:
Place 1/4 teaspoon baking soda in a bowl and pour 1 teaspoon of
distilled vinegar on top. If the baking soda immediately bubbles
violently, it is fresh. If nothing happens, throw away the baking soda
and buy a new box.

In the next Issue of Meal-Solve we will discuss:

What is Baking Powder and How Does It Work?

Pg 22
 BAKING
BAKINGFUNDAMENTALS
FUNDAMENTALS
DO YOU PREFER OIL OR BUTTER WHEN BAKING CUPCAKES?

A recent cupcake experiment yielded some surprising results!

Initially, it was expected that the oil cupcakes would be shorter

due to the lack of creaming the butter and sugar together, which
would result in less aeration. However, the oil cupcakes were
actually much taller! The difference in tenderness was quite
surprising as well.

▪ The oil cupcakes had a coarser crumb and a more spongy

texture, while
▪ The butter cupcakes had better flavour, allowing the vanilla
extract to shine.

The butter cupcakes were significantly softer, lighter, and crumbly,

with a melt-in-your-mouth texture.

All in all, the taste of the butter cupcakes was our favourite!
So, which do you prefer to use in your baking?
Oil or butter?

Info kind courtesy of Handletheheat.com

Oil Butter

Course crumb Softer, more

and more delicate and
spongy crumbly
Pg 23
Pg 24
HAPPY THANKSGIVING

Pg 25
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Pg 26
 STUFFED ROAST TURKEY

Roast Turkey is a quintessential dish for Thanksgiving, and when cooked

to perfection, it can be absolutely delicious. The turkey is seasoned with a
variety of herbs and spices, and then roasted until the skin is crispy and
golden brown. The meat is juicy and tender, with a rich and savoury flavor
that is sure to please any palate. It is often served with traditional sides
such as mashed potatoes, stuffing, and cranberry sauce, making it a meal
that brings everyone together to celebrate the holiday of giving thanks for
our many blessings! Happy Thanksgiving to you all!

Pg 27
 STUFFED ROAST TURKEY
Serves:4 - 6 Preparation Time: 15 Minutes ▪ Cook/Baking Time: 3 hours

INGREDIENTS
1 (3kg) whole turkey
150g unsalted butter, softened
2 teaspoons salt
1 teaspoon black pepper
1 onion, chopped
1 lemon, sliced
3 sprigs of fresh thyme

INSTRUCTIONS
Preheat the oven to 180°C.
Rinse the turkey and pat it dry with paper towels.
Mix the butter, salt, and black pepper in a small bowl.
Gently separate the turkey skin from the breast meat and rub
the butter mixture under the skin.
Stuff the onion, lemon, and thyme inside the turkey cavity.
Place the turkey on a roasting pan and roast for 3 hours or until
the internal temperature of the thickest part of the turkey
reaches 75°C. Remove foil for last 30 minutes to brown the skin.
Let the turkey rest for 15 minutes before carving.

NOTES
Remember to thaw Turkey in the fridge for 24 hours per 1kg.
Always use fresh, good quality ingredients.
Rinse and pat dry the turkey,
Season it inside and out with salt, pepper, herbs, and spices.
Place it on a roasting rack or bed of vegetables in a roasting pan.
Cover with foil and roast for 15 minutes per 500g.

Approximate Nutritional information (per serving):

▪ ▪
640 calories 34g fat 6g carbs 78g protein ▪ Pg 28
 CRANBERRY SAUCE
Serves:4 - 6 Preparation Time: 5 Minutes ▪ Cook/Baking Time: 15 Minutes

INGREDIENTS
250 g fresh cranberries
100 g sugar
100 ml water
1 cinnamon stick

INSTRUCTIONS
Cranberry sauce is a staple at many holiday meals.
This easy recipe requires just a few simple ingredients and can
be whipped up in no time.

Start by rinsing 250g of fresh cranberries and

setting them aside.
In a medium-sized saucepan, add 100g of sugar
and 100ml of water.
Stir until the sugar dissolves and then add
a cinnamon stick.
Bring the mixture to a boil and then add the cranberries.
Reduce the heat to medium and let the mixture simmer for
about 10-15 minutes or until the cranberries have burst and
the mixture has thickened.
Remove the cinnamon stick and let the
mixture cool before serving.

Enjoy the tangy and sweet flavour of this homemade

cranberry sauce as a complement to your holiday meal!

Approximate Nutritional information (per serving):

▪ ▪
80 calories 0g fat 20g carbs 0g protein ▪ Pg 29
STUFFING WITH APPLE
AND CELERY

Stuffing with apples and celery is a mouth-watering dish that

combines the savoury flavour and texture of bread crumbs with the
sweetness of fresh apples and the crunch of celery. This dish is
typically served as a side dish during Thanksgiving dinner and is
the perfect complement to roasted turkey or chicken. The result is
a dish that is both comforting and delicious, with a perfect balance
of sweet and savoury flavours.

Pg 30
 STUFFING WITH APPLE & CELERY
Serves: 4 - 6 Preparation Time: 15 Minutes ▪ Cook/Baking Time: 30 Minutes

INGREDIENTS
200 g bread crumbs
50 g unsalted butter
1 onion
2 celery sticks
1 apple
1 tsp each salt & pepper
1 tsp each dried sage & thyme
200 ml chicken stock

INSTRUCTIONS
Start by preheating your oven to 375°F (190°C).
In a large skillet, melt the butter over medium heat.
Add the chopped onion, celery, and apple, and saute for
about 5 minutes until they are soft and translucent.
In a separate bowl, mix together the bread crumbs, salt,
pepper, sage, and thyme.
Add the sauteed onion, celery, and apple to the bowl and mix well.
Gradually add the chicken stock to the mixture
until it is moistened, but not too wet.
Spoon the stuffing into a baking dish and cover it with aluminum foil.
Bake for 20 minutes, then remove the foil and bake for an additional
10 minutes or until the top is crispy and golden brown.
NOTES
Use a sturdy, day old bread.
Add flavour with herbs and spices such as sage,
rosemary, thyme, nutmeg, and or cinnamon.
Use broth or stock for moisture and cook the stuffing separately
to ensure that the stuffing reaches a safe temperature
and prevents any risk of foodborne illness.
Customize it with your favourite ingredients
like sausage, apples, cranberries, or nuts.

Approximate Nutritional information (per serving): Pg 31

▪ ▪
190 calories 8g fat 26g carbs 4g protein ▪
 CREAMY MASHED POTATOES

Mashed potatoe is a classic comfort dish which can be enjoyed on

it's own or as a side dish. To make a delicious dish of mashed
potatoes, start by boiling peeled and cubed potatoes until soft.
Drain the water and mash the potatoes with a fork or potato masher,
adding butter, milk, and salt to taste. For an extra creamy texture,
add sour cream, fresh cream or cream cheese. Finish with a sprinkle
of fresh herbs such as chives or parsley, and serve hot. The result is
a velvety, rich, creamy and satisfying dish.

Pg 32
 CREAMY MASHED POTATOES
Serves: 4 - 6 Preparation Time: 10 Minutes ▪ Cook/Baking Time: 20 Minutes

INGREDIENTS

600 g potatoes
100 g unsalted butter
100 ml milk
salt and pepper to taste

INSTRUCTIONS
To begin, peel the potatoes and
cut into evenly sized pieces.
Place in a pot of cold, salted water
and bring to a boil.
Cook the potatoes until fork tender,
which should take about 20 minutes.
(Test if they are done by poking with a fork.
If the fork goes through easily, it is cooked.)

Drain the potatoes and return to the pot.

Add the unsalted butter and milk,
and begin mashing the potatoes with a potato masher.
Keep mashing until the potatoes are smooth and creamy,
adding more milk if necessary to reach
your desired consistency.
Season the mashed potatoes with salt and pepper to taste.

Serve hot as a delicious side dish.

Approximate Nutritional information (per serving):

▪ ▪
280 calories 14g fat 31g carbs 4g protein ▪ Pg 33
 GREEN BEAN &
MUSHROOM CASSEROLE

Green bean and mushroom casserole is a savoury and creamy dish

which is a staple at many Thanksgiving dinners and festive
gatherings. It starts with fresh green beans that are blanched until
tender, then mixed with sautéed mushrooms. The seasoned dish is
then topped with heavy cream and parmesan cheese and baked
until golden. This combination of green beans and mushrooms pairs
well with any main meal or can be enjoyed on it's own!

Pg 34
GREEN BEAN & MUSHROOM CASSEROLE
Serves: 4 - 6 Preparation Time: 10 Minutes ▪ Cook/Baking Time: 30 Minutes

INGREDIENTS

500 g green beans

200 g mushrooms
2 garlic cloves
100 ml heavy cream
50 g grated Parmesan cheese
Salt and pepper to taste

INSTRUCTIONS
Preheat your oven at 200°C.
Clean the green beans under running water
and remove the tops and tails
Blanch the green beans in boiling water
for about 5 minutes until tender.
Drain, place in an ice bath for 1 minute
to stop the cooking process, drain and set aside.
In a pan, sauté the mushrooms
until they are golden brown.
Add the garlic and sauté for another 1-2 minutes.
In a bowl, mix the cooked green beans,
mushrooms, heavy cream, and grated Parmesan cheese.
Add salt and pepper to taste.
Pour the mixture into a baking dish and
bake for about 25-30 minutes until
the casserole is golden brown and bubbly.
Serve hot as a delicious side!

Approximate Nutritional information:

▪ ▪
Calories 200 15g fat 9g carbs 7g protein ▪
Pg 35
 TRADITIONAL PUMPKIN PIE

Pumpkin pie is a warm and inviting dessert, perfect for

Thanksgiving or any festive gathering. The crust is flaky and buttery,
providing a perfect contrast to the smooth and creamy filling.
The filling is made with pureed pumpkin, warm spices like
cinnamon, nutmeg, and ginger, and a touch of sweetness from
brown sugar or maple syrup. When baked to perfection, the pie has
a beautiful golden colour and a heavenly aroma that fills the
atmosphere. Every bite is a perfect balance of flavours and textures,
making it a favourite treat for pumpkin lovers everywhere.

Pg 36
 TRADITIONAL PUMPKIN PIE
Serves: 4 - 6 Preparation Time: 15 Minutes ▪ Cook/Baking Time: 1 Hour

INGREDIENTS
FOR THE FILLING:
FOR THE CRUST: 1 can (410g) pumpkin puree
1 1/2 cups all-purpose 1/2 cup heavy cream
flour 1/2 cup brown sugar
1/2 tsp salt 2 eggs
1/4 tsp baking powder 1 tsp ground cinnamon
1/2 cup unsalted 1/2 tsp ground ginger
butter, cold and cubed 1/4 tsp ground nutmeg
1/4 cup ice water 1/4 tsp salt

INSTRUCTIONS:
Preheat oven to 375°F (190°C).
In a bowl, mix together the flour, salt, and baking powder.
Add the cold butter and mix until the mixture resembles coarse crumbs.
Gradually add the ice water, one tablespoon at a time, and mix until the
dough comes together.
Shape the dough into a disk, wrap it in plastic wrap, and chill in the
refrigerator for at least 30 minutes.
On a lightly floured surface, roll out the dough into a circle that is 1/4 inch
thick. Carefully transfer the dough to a 9-inch pie dish and trim the edges.
Chill the crust in the refrigerator while you prepare the filling.
In a large bowl, whisk together the pumpkin puree, heavy cream, brown
sugar, eggs, cinnamon, ginger, nutmeg, and salt until smooth.
Pour the filling into the prepared crust and smooth the top with a spatula.
Bake the pie for 40-45 minutes, or until the filling is set and the crust is
golden brown. Allow the pie to cool on a wire rack for at least 30 minutes
before serving. Serve chilled with whipped cream or ice cream.

Approximate Nutritional information per serving:

▪ ▪ ▪
Calories: 538 Fat: 34g Carbohydrates: 53g Fibre: 3g Protein: 7g ▪

Pg 37
As the seasons change, so do our lifestyles. Here are ten
lifestyle habits to consider as we move from spring to summer:

Stay hydrated: As the weather gets warmer, it is important to

stay hydrated by drinking plenty of water.
Get outside: Take advantage of the longer days and warmer
weather by spending more time outside. This could include
going for a walk, bike ride, or hike.
Wear sunscreen: Protect your skin from the sun's harmful
rays by wearing sunscreen with at least SPF 30.
Eat fresh produce: Summer is a great time to enjoy fresh
fruits and vegetables. Visit your local farmer's market or
grocery store to stock up on seasonal produce.
Stay active: Don't let the heat keep you from staying active.
Consider swimming, water aerobics, or other low-impact
activities to stay fit.
Enjoy the beach: If you live near a beach, take advantage of
it! Spend a day playing in the sand, swimming in the ocean,
or simply relaxing by the water.
Host a braai/barbecue: Summer is the perfect time to host a
braai/barbecue with friends and family. Grill up some
burgers and hot dogs and enjoy the warm weather.
Take a vacation: Whether it's a weekend getaway or a longer
trip, summer is a great time to take a vacation and explore
new places.
Practice self-care: With all the fun activities and social
events of summer, it is important to take time for yourself.
Consider practicing yoga, meditation, or other forms of self-
care to stay centered.
Stay cool: Don't forget to stay cool during the summer
months. This could mean taking a dip in the pool, enjoying a
cold drink, or simply relaxing indoors (with air conditioning!)

Pg 38
10 ways to start building healthy habits:

1. Set realistic and achievable goals

2. Create a routine and stick to it
3. Start small and gradually increase
your efforts
4. Keep track of your progress to stay
motivated
5. Surround yourself with supportive
people who encourage healthy habits
6. Reward yourself for accomplishments
along the way
7 Make healthy choices convenient and
accessible
8. Find activities you enjoy to make it
easier to stick to healthy habits
9. Stay positive and focus on the benefits
of healthy habits
10. Don't give up, even if you have
setbacks along the way

Pg 39
 Basic Kitchen Rules
1. Always wash your hands before and after handling food.

2. Wash fruit & vegetables under cold water before using.

3. Kids must always ask an adult to assist when handling hot content.

4. Handle all sharp objects carefully to avoid cutting yourself.

5. When using a knife, always cut away from yourself.

6. Always turn handles of pots & saucepans inward.

7. Use oven mittens whenever you are handling hot dishes.

8. Always keep food preparation surfaces clean and free of clutter.

9. Wear an apron, roll up your sleeves and tie up long hair.

10. Wipe up any food spills immediately. Keep kitchen clean and neat.

Pg 40
Some lighthearted fiction...

Mèalano and his magical suitcase were thrilled to receive an invitation

to cook for the royal family in London. It was an honour they couldn't
refuse, and they packed their bags with excitement and nervousness.

As they arrived at the royal palace, the suitcase began to jump up and
down in excitement. It had always been mischievous but had never
been around royalty before. Mèalano tried to calm the suitcase down,
but it was too late.

The suitcase had spotted the Queen's beloved corgi, Arthur. It dashed
towards the dog, chasing it around the elaborate dining hall, knocking
over silverware, and causing chaos. Mèalano was mortified, but the
Queen and her family had developed a liking for the suitcase's antics.

They couldn't resist laughing at the sight of the corgi and the suitcase
attacking each other playfully around the hall. Feeling relieved,
Mèalano started serving his signature cuisine to the royals, only for
the suitcase to add its own magical twist. Each dish took on a life of its
own, with the roasted chicken wings flying off the platter and the
meat pies bouncing around the table.

The royal family was astounded by the antics of the suitcase, but they
were grateful for the delicious food that appeared with its magical
touch. As the night came to an end, Mèalano thought that the
mischievous acts of the suitcase had cost them their reputation, but
the Queen and her family were pleased and entertained.

They asked for Mèalano and his magical suitcase to return for another
evening of laughter and fine dining. On their way back home, Mèalano
and the suitcase knew that their adventure in London was the most
memorable of them all. They had made new friends in the royal family,
and the suitcase had been able to show its true magical colours.
Mèalano smiled at the suitcase, realizing that sometimes, a little
mischief is all that's needed to create a heartwarming and
unforgettable experience.

Pg 41
Continued...
Mèalano and his magical suitcase had just returned from a successful culinary
tour of Europe and had received a surprise invitation to cook for a famous
celebrity's birthday in Greece. Excited for the opportunity to showcase his
culinary skills, Mèalano packed his bags and set off with the suitcase.

Upon arriving in Greece, Mèalano and the suitcase were taken to a luxurious villa
where the celebrity was staying. As they arrived, they were greeted by the
celebrity's manager, who gave them a tour of the villa and introduced them to
the other guests.

As Mèalano began to prepare his signature dishes, the suitcase couldn't resist
causing some mischief. It had spotted a pool nearby and decided to dive in,
splashing water all over the guests and ruining their outfits.

The guests were initially upset, but the celebrity saw the humour in the situation
and burst into laughter, encouraging the others to do the same. They even began
throwing water at each other and using the suitcase as a shield.

To make up for the mishap, Mèalano made his famous seafood paella, but the
suitcase had other plans. As soon as the paella was served, the suitcase added its
magical touch, causing the dish to come to life and crawl across the table, much
to the amusement of the guests.

As the night went on, the suitcase continued to cause mischief, accidentally
knocking over plates and spilling drinks on guests. But rather than getting upset,
the guests found the suitcase's antics to be hilarious and entertaining.

At the end of the night, the celebrity thanked Mèalano and the suitcase for the
unforgettable evening, stating that it was the most enjoyable birthday party
they had ever had.

As Mèalano and the suitcase returned home, they couldn't stop chuckling about
the crazy antics of that night. They had made new friends in the celebrity and
their guests, and the suitcase had proven that sometimes, a little mischief can
lead to unexpected fun and laughter.

Join us next time for more hilarious adventures with

Mèalano, the talented chef and his wacky magical suitcase!

Pg 42
 Meal-Solve™ is a Division
of Chedcorp Suppliers
Reg.No: 2010/079181/23
P.O Box 538 Luxmi 3207
mealsolve@chedcorp.co.za
Edition: November 2023

(Disclaimer: The intention of this publication is one of information and skills-sharing. Neither the Editor,
nor any of the authors, contributors administrators nor any living person, in any jurisdiction connected
with Meal-Solve ™ and or Chedcorp suppliers® in any way whatsoever, are to be held responsible for
ones comprehension and utilisation of the information contained within this publication.
While every effort has been made to ensure the accuracy and completeness of the information, no
guarantee is given nor responsibility taken for errors or omissions in this publication.

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