Cape Town - High carbohydrate meals can help you prepare for the Cape Argus Pick n Pay Cycle Tour, being held this weekend. Here are some nutritious dishes to keep you going - and they make great family suppers
Blueberry crumpets
Makes 12
250ml nutty wheat flour
250ml cake flour
10ml baking powder
50ml brown sugar
1 egg
375ml milk
250g blueberries
butter for frying
Sauce
250ml Greek yoghurt
50ml honey
Put the flours, baking powder and sugar into a mixing bowl. Combine the egg and milk and mix well. Add to the dry ingredients and mix to form a batter.
Add blueberries, reserving a few for decoration.
Heat a knob of butter in a frying pan and add spoonsful of batter. Cook until browned on one side, then flip over and cook on the other side. Repeat until all the batter is used.
Serve warm with sauce and reserved blueberries.
Sauce: Combine yoghurt and honey and mix well.
Wasabi salmon burgers
Makes 6
415g can of pink salmon, drained and flaked
250ml cooked mashed potato
10ml wasabi paste
1 bunch of spring onions white part only, chopped
10ml chopped garlic
1 egg, beaten
45ml chopped coriander
salt and pepper
flour for dusting
15-20ml olive oil
For serving
wholewheat rolls
rocket
sliced tomato
sliced cucumber
sliced red onion
Put the salmon in a bowl and mash with a fork. Add the mashed potato, wasabi, spring onions, garlic, egg, coriander and seasoning and mix well.
Shape the mixture into patties and rest in the fridge for at least an hour.
Dust patties with flour.
Heat the olive oil in a frying pan and cook the patties until golden brown on both sides.
Serve on rolls with rocket, tomato, cucumber and onion.
l Also delicious served with a mixed salad instead of the bread roll.
Sweet potato salad with pesto dressing
Serves 4
3-4 sweet potatoes, scrubbed and cut into chunks
1 red pepper, seeded and chopped
Dressing
60ml pesto
60ml mayonnaise
10ml lemon juice
Boil the sweet potatoes until tender. Drain. Add the dressing while still warm and mix in the chopped red pepper.
Dressing: Combine all the ingredients and mix well.
Brown rice with beans and chorizo
Serves 4
15ml olive oil
125g chorizo sausage, sliced
1 onion, chopped
1 green pepper, seeded and chopped
400g can of chopped tomatoes
400g can of cannellini beans, drained and rinsed
500ml cooked brown rice
salt and pepper
2-3 spring onions, chopped
60ml chopped parsley
Heat the oil and gently fry the chorizo.
Add the onion and green pepper and fry for a few minutes.
Add the tomatoes and beans and simmer for 10 minutes until mixture has reduced.
Stir in the rice, seasoning, spring onions and parsley and serve warm.
Mexican chicken wrap
Serves 4-6
15ml olive oil
1 red onion, chopped
10ml chopped garlic
1 red chilli, seeded and chopped
500g chicken mince
400g can of chopped tomatoes
400g can of red kidney beans, drained and rinsed
250ml chicken or vegetable stock
salt and pepper
a pinch of sugar
60ml chopped coriander
For serving
1 avocado, peeled and diced
1 tomato, seeded and diced
10ml lemon juice
flour tortillas
grated cheese
Heat the oil and fry the onion, garlic and chilli until soft.
Add the mince and brown, stirring with a fork to break up lumps.
Add the tomatoes, beans and stock with seasoning and a pinch of sugar. Simmer for 15 minutes until the mixture has reduced and thickened. Remove from the heat and stir in the coriander before serving.
Mix the avocado with the tomato, lemon juice and seasoning. Serve the mince with the tortillas, avocado and cheese.
Stir-fry pork with noodles
Serves 4
500g pork fillet or pork steaks, sliced
50ml soy sauce
50ml sherry
10ml chopped garlic
10ml chopped ginger
15ml cornflour
30ml peanut oil
300g stir-fry vegetables
200g egg noodles, soaked in hot water until soft
45ml plum sauce
60ml chopped coriander
Put the pork into a bowl and add the soy sauce, sherry, garlic, ginger and cornflour. Mix well and set aside to marinate for 30-40 minutes. Heat the oil in a wok or frying pan and fry the meat in batches until golden brown. Remove and set aside. Add the vegetables to the oil and stir fry until just soft.
Return the meat to the pan along with any remaining marinade and fry for a minute.
Add the drained noodles, plum sauce and coriander and mix well. Serve immediately. - Cape Argus