500g beef mince
1 apple, finely grated
1 carrot, finely grated
1 onion, finely chopped
3ml dried mixed herbs
15ml tomato paste
salt and pepper
1 egg, beaten
500ml brown bread crumbs
flour for coating
olive oil for frying
Combine the mince, apple, carrot, onion, herbs, tomato paste and seasoning and mix well. Add the egg and enough breadcrumbs to bind the mixture together.
Roll the mixture into balls. Toss in flour and fry in a little olive oil on medium heat until golden and cooked through.
Drain on paper towel.
COUSCOUS AND CHICKEN SALAD
250g butternut, cut into small cubes
15ml olive oil
4 small chicken breast fillets
30ml olive oil
250ml hot chicken stock
1 red pepper, chopped into small cubes
60ml chopped parsley
100g feta cheese, cubed
45ml olive oil
15ml lemon juice
5ml chopped garlic
Put the butternut into a pan, drizzle with olive oil and season well. Roast at 180°C for 20 minutes until soft.
Brush the chicken breasts with olive oil and season well. Cook on a griddle pan or in a frying pan until cooked through. Remove and set aside to cool.
Put the couscous into a bowl and add the hot stock. Cover and set aside for 5 minutes. Fluff with a fork and season.
Add the butternut, pepper, parsley and feta.
Cut the chicken into slices and add to the couscous. Pour over the dressing and toss to combine.
DRESSING: Combine all the ingredients and mix well.
LOW GI OAT AND DATE BARS
Makes about 16
200g fresh dates, pitted and chopped
125ml hot water
50g softened butter
310ml quick-cooking oats
125ml wholewheat flour
5ml ground cinnamon
3ml baking powder
pinch of salt
60g white chocolate, melted
In a blender, combine half of the dates, water and butter, then blend until very smooth.
Add egg and blend.
Combine oats, flour, cinnamon, baking powder and salt and whisk until combined.
Add the blended date mixture and the remaining chopped dates. Mix until well combined.
Spread mixture into a 20x20cm pan which has been lined with non-stick baking paper.
Bake at 180°C for 20 minutes until light golden brown. Remove and cool.
Drizzle with white chocolate before cutting into bars.
Makes 24 small pizzas
400ml cake flour
400ml wholewheat flour
10g packet of instant yeast
400-500ml lukewarm water
1 onion, chopped
400g can of chopped tomatoes
15ml chopped basil
200g mozzarella cheese, grated
toppings of your choice (mushrooms, peppers, ham, roasted butternut, feta, for example)
dried Italian herbs
DOUGH: Combine the flours, sugar, salt and yeast in a bowl. Add enough warm water to make a dough that is soft but not sticky. Knead well until smooth and elastic.
Put the dough into a greased bowl. Cover with a cloth and set aside for 10 minutes.
Divide the dough into 24 portions and roll each one out to form a disc.
Place the discs onto a greased baking tray. Spread a spoonful of tomato mixture onto each disc. Add a handful of cheese and top with your choice of toppings. Sprinkle with the Italian herbs.
Bake at 200°C for 10-15 minutes until the base is golden brown and the cheese is melted. Remove and cool.
TOMATO MIXTURE: Heat the oil in a small pot and fry the onion and garlic. Add the tomatoes and seasoning and simmer, uncovered, until thick. Remove from the heat, add the basil and purée with a hand blender until smooth.