For That Warm Feeling…

Hot & Spicy Sweet Potatoes
Makes 6 servings
Low in fat and calories!
Shopping List:

1 kilo or 2 large sweet potatoes
60 ml or 4 tablespoons olive oil
2 tablespoons fresh thyme leaves
2 sprigs of fresh thyme
1 red scotch bonnet chilli, seeded and finely chopped

TO MAKE:

Peel the sweet potatoes and cut crossways into slices 2.5cm or 1 inch thick. Lay [...]

Sunny Side of the Street…

We stay this week in the Mediterranean with…
Hummus
Makes 20 servings
Shopping List:

2 cloves garlic, chopped
540 g or 1 (19 ounce) can garbanzo beans/chickpeas, drained [reserve some of the juice]
60 ml or 4 tablespoons lemon juice
45 g or 3 tablespoons tahini [sesame paste]
3 g or ½ teaspoon salt
freshly crushed cumin seeds to taste
30 ml or 2 tablespoons [...]

Orange Flavour on Orange Day

Thurday Recipe on a Wednesday. Tomorrow is a national holiday so shops will be closed.
Orange-Lemon Pangasius
Makes 4 servings
Shopping List:

15 ml or 1 tablespoon olive oil
4 (125 gram or 1 ounce each) fillets pangasius or tilapila
1 orange, juiced
1 lemon, juiced
1 gram or 1/2 teaspoon lemon pepper

TO MAKE:

Heat oil in a large skillet over medium-high heat.
Arrange fillets [...]

Let’s go Veggie…

Black Bean Veggie Burgers
Makes 4 servings
Shopping List:

1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
2 eggs
8 gram or 1 tablespoon chili powder
6 gram or 1 tablespoon cumin
5 ml or 1 teaspoon Thai chili sauce or hot sauce
55 gram or 1/2 [...]

Low-Fat for the holidays

Lemon Garlic Tilapia
Makes 4 servings
Shopping List:

4 tilapia fillets
45 ml or 3 tablespoons fresh lemon juice
1 tablespoon butter, melted
1 clove garlic, finely chopped
1 teaspoon dried parsley flakes
pepper to taste

TO MAKE

Preheat oven to 190°C or 375°F. Spray a baking dish with non-stick cooking spray.
Rinse tilapia fillets under cool water, and pat dry with paper towels.
Place fillets in [...]

It’s in the sauce #5

Green Goddess Sauce
Low Cal, Low Carb & Low Fat recipe
Shopping List:

60 ml or ¼ cup plain fat-free yogurt
120 ml or ½ cup light sour cream
3 tablespoons fresh tarragon
2 tablespoons snipped fresh chives
10 ml or 2 teaspoons lime juice
1 clove garlic, smashed

TO MAKE:

In a blender container or food processor bowl combine yogurt, 1/4 cup sour cream [...]

We Are The Champignons*…

*Dutch for Button Mushrooms
Balsamic Mushrooms
Balsamic vinegary mushrooms, yum! A great way to start your dinner party! These mushrooms are equally delicious hot or cold so you can prepare them the night before your party or moments before!
Makes 8 servings
Shopping List:

70 ml or 1/3 cup olive oil
3 cloves garlic, minced
450 gram or 1 pound fresh mushrooms, [...]

On Special Request…

ONTBIJTKOEK
Dutch Breakfast Cake
Shopping List:

2 cups all-purpose flour
1/4 cup of brown sugar
1 Tbsp of baking powder
1 tsp of baking soda
2 tsp of cinnamon
1/3 tsp of nutmeg
1/3 tsp of ground ginger
1/3 tsp of salt
1 cup of plain yogurt (can be fat-free) or buttermilk
1 egg, beaten
1/3 cup of honey

TO MAKE:

Preheat oven to 175°C or 350°F
Combine all the dry [...]

Healthy Hot or Cold…

Healthy Turkey Loaf
Makes 10 servings
Shopping List:

450 gram or 1 pound ground turkey
2 eggs
120 ml or ½ cup salsa
40 gram or ¼ cup chopped red bell pepper
40 gram or ¼ cup chopped yellow bell pepper
80 gram or ½ cup chopped onion
50 gram or ½ cup dry bread crumbs
lemon pepper to taste

TO MAKE:

Preheat oven to [...]

O Sole Mio…

Spaghetti Italiano
– Low Fat Recipe
Makes 6 servings
Shopping List:

225 gram or ½ pound Italian sausage
730 gram or 4 (6.5 ounce) cans tomato sauce
1 (14.5 ounce) can diced tomatoes
2 bay leaves
2 gram or 1 teaspoon Italian seasoning
1 gram or ½ teaspoon garlic powder
1 gram or 1 teaspoon dried basil
2 gram or 1 teaspoon dried oregano
salt and pepper [...]