Cooking With Rooibos
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[av_toggle title=’Rooibos, Honey & Vanilla Easter Cake’ tags=”]
Serves: 8 – 10
Cooking Time: 1 hr 30 mins
INGREDIENTS
- butter/cooking spray, to grease
- 3 Rooibos teabags
- 300ml boiling water
- 600g self-raising flour, sifted
- pinch salt
- 2,5ml (½ tsp) bicarbonate of soda
- 250g castor sugar
- 100g honey
- 250ml (1 cup) sunflower oil
- 4 large eggs
- 180ml (¾ cup) buttermilk
- 15ml (1 tbsp) vanilla essence
- zest of 2 oranges
- zest of 1 lemon
CREAM-CHEESE ICING
- 1 x 250g box cream cheese, at room temperature
- 50g butter, softened
- 450g icing sugar, sifted
- zest of 1 lemon
- 3 x 400g packets speckled eggs
INSTRUCTIONS
- Preheat the oven to 180°C. Grease 2 round springform cake tins of 18cm diameter each and line the bases and sides with baking paper. Place the teabags in the boiling water and allow to infuse for 15 minutes, then discard the teabags.
- In a large mixing bowl, combine the flour, salt and bicarbonate of soda, and set aside until needed.
- Using a free-standing mixer or an electric hand-held beater, beat the castor sugar, honey, sunflower oil, Rooibos tea and eggs together in a mixing bowl until well combined. Stir in the buttermilk, vanilla essence and zests. Fold the wet ingredients into the dry.
- Pour the batter into the prepared tins, smooth out the surface with a spatula and bake in the preheated oven, about 30 – 40 minutes. Check if the sponges are baked through by inserting a skewer through the centre of each sponge – the skewer should come out clean. Remove the sponges from the tins, with the baking paper facing upwards, and place on the cutting board. Cool completely.
- For the icing, beat the cream cheese and 50g soft butter using a freestanding mixer or hand-held electric beater, about 1 minute, until the mixture is pale. Add the icing sugar and beat until smooth and thoroughly combined, then add the lemon zest.
- Once the cake sponges are completely cooled, peel off the baking paper. Ice the top of one of the sponges and sandwich with the other sponge. Apply a thin layer of icing over the whole cake to seal in the crumbs, then refrigerate for 30 minutes.
- Remove the cake from the fridge and apply a final layer of icing all over the sides of the cake, using a palette knife.
- Starting from the top of the cake, press the speckled eggs into the icing all around the side of the cake in your desired sequence of colour. Repeat the rows, in your desired pattern, until the sides of the cake are covered by speckled eggs.
- Decorate the top of the cake with the remaining eggs and serve.
Courtesy of Food and Home Magazine
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[av_toggle title=’Chicken & Rooibos tray bake’ tags=”]
Serves 4 – 6
An easy supper idea that’s also good for you – that’s what this recipe is all about. Proudly SA Rooibos is a wonderful cooking liquid as it’s full of flavour and goodness. When using this instead of a shop-bought sauce or marinade, you know that there are no artificial ingredients in the meal. Most importantly for those with diabetes, there is no added sugar included. The natural sweetness from Rooibos is perfect to use with other ingredients like lemon and herbs. Another reason why diabetics should enjoy Rooibos on a regular basis, is that it assists with maintaining glucose levels, as it stimulates the secrection of insulin in the pancreas.
Rooibos marinade
250 ml (1 cup) strong Rooibos tea
45 ml (3 tbsp) olive oil
60 ml (¼ cup) lemon juice
60 ml (¼ cup) balsamic vinegar
15 ml (1 tbsp) finely grated lemon rind
10 ml (2 tsp) cumin seeds or 15 ml (1 tbsp) ground cumin
45 ml (3 tbsp) fresh thyme leaves
Chicken
8-10 chicken portions, excess fat removed
2 onions, cut into wedges
300 g cauliflower, cut into florets
200 g baby tomatoes, whole
6 baby marrows, diagonally sliced
2 cloves of garlic, thinly sliced
salt and pepper
extra fresh thyme sprigs for garnish
- Preheat the oven to 180 °C.
- Rooibos marinade: Mix all the marinade ingredients together. Keep a third of the mixture aside to serve as a salad dressing.
- Chicken: Place the chicken and veggies in a large bowl. Pour the remaining marinade over the chicken and veggies and toss well to coat all the ingredients. Season to taste.
- Spoon the chicken and veggies, with the marinade, in a single layer into a large oven dish.
- Roast for 40-45 minutes or until the chicken is golden brown and cooked, but still juicy.
- Serve with extra fresh thyme sprigs and a simple green salad. Enjoy the salad with the remaining marinade as a healthy salad dressing.
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[av_toggle title=’Rooibos & strawberry chia puddings’ tags=”]
Serves 4 – 6
Whether you are diabetic or not, this delightful summer pudding is a must-have. The natural sweetness of Rooibos is perfect as the main flavour component in this easy pudding. Every ingredient in this recipe is nutritious and good for you. If you feel like something sweet, but need to manage your carbohydrate intake, this is a winner. Thanks to the Rooibos and other complementing, all-natural ingredients, no added sugar is needed. Rooibos is also known to assist with glucose stability and the secretion of insulin and it contains the antioxidant, aspalathin, unique to Rooibos. So, Rooibos is indeed more than just a cup of tea.
3 Rooibos tea bags
5 ml (1 tsp) vanilla essence
10 ml (2 tsp) finely grated lemon rind
200 ml boiling water
500 ml (2 cups) plain unsweetened double cream yoghurt
80 ml (⅓ cup) chia seeds
2,5 ml (½ tsp) ground cinnamon
6-8 small strawberries
mint leaves, toasted flaked almonds (see tips) and more berries to garnish
- Place tea bags, vanilla and lemon rind in a jug. Add boiling water, stir through and draw to a strong tea. Then allow to cool completely.
- Remove tea bags and stir the cooled, seasoned tea into the yoghurt. Add the chia seeds and cinnamon and mix well.
- Spoon the Rooibos mixture into individual glasses or serving bowls (about 160 ml per portion). Allow to set for about 30-45 minutes in the fridge.
- Meanwhile, blend the strawberries to make a purée – don’t be tempted to add sugar.
- Just before serving, spoon the strawberry purée over the chia puddings. Garnish with mint, almonds and more berries.
Tips
- The Rooibos tea can also be seasoned with a cinnamon stick. Add to the tea bags with the vanilla and remove before stirring into the yoghurt.
- A naturally flavoured Rooibos tea, like a vanilla, berry or a floral option would be delicious in this dessert.
- Toast almond flakes in a dry frying pan, without any oil. Heat over a medium temperature and toast for a few minutes or until golden brown. Take care as they can burn quite quickly.
- Chia seeds are available at most health stores and large supermarkets.
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[av_toggle title=’Rooibos Chutney Chicken’ tags=”]
Recipe from Catherine Harvey
Serves 4 – 6
Thanks to chutney being a true South African ingredient, everyone has a variation of this recipe. To make it lower in fat, but still yummy, yoghurt is used instead of mayonnaise.
Ingredients
6-8 chicken portions e.g. drumsticks and thighs, skin and all fat removed
1 large onion, halved and sliced
1 cup (250 ml) plain low-fat yoghurt
1/2 cup (125 ml) chutney
1/2 cup (125 ml) orange juice or rooibos tea
1/2 tsp (2,5 ml) salt
2 tsp (10 ml) cornflour, mixed with water to make a paste
Method
1. Preheat oven to 180 °C.
2. Place chicken and onion in an oven dish.
3. Mix yoghurt, chutney, juice, salt and cornflour paste and pour over the chicken.
4. Bake for 30-45 minutes or until golden brown and cooked.
5. Serve with small portions of brown rice or mashed potatoes with broccoli and carrots.
These recipes have been made available courtesy of Pharma Dynamics and the Heart and Stroke Foundation SA, and forms part of the Cooking from the Heart cookbook resource, which contains more than 100 heart-healthy recipes. The selection above all include homegrown Rooibos which is sure to tantalise everyone’s taste buds.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Green Salad With Chicken and Rooibos’ tags=”]
Ingredients
Chicken
1 tsp (5 ml) sunflower or olive oil
2 chicken breasts on the bone, skin removed
1/3 cup (80 ml) rooibos tea
1 bay leaf
Salad
1/2 tbsp (7,5 ml) prepared mild mustard
3 tbsp (45 ml) lemon juice or white grape vinegar
1 tsp (5 ml) sugar or honey
3 tbsp (45 ml) sunflower or olive oil
1/2 tsp (2,5 ml) dried origanum
black pepper to taste
100 g broccoli, cut in florets or thin green beans, halved
1 cup (250 ml) frozen peas, rinsed
1/4 cucumber, halved and sliced
large handful mixed lettuce leaves
Method
1. Chicken: Heat the oil in a large frying pan over a medium heat and fry chicken on both sides until golden brown.
2. Reduce heat, add tea and bay leaf. Cover with a lid. Simmer for 20-25 minutes or until just cooked. Spoon out and allow to cool. (Freeze the pan juices and use as a stock for another meal.) Remove the bones from the chicken and shred the meat.
3. Salad: Mix mustard, lemon juice, sugar, oil and origanum and season with pepper. Pour some of this mixture over the chicken to marinade the cooked meat.
4. Pour boiling water over the broccoli or beans and peas. Allow to stand for 7-10 minutes or until cooked. Drain and repeat if necessary. Rinse well to cool.
5. Toss the cooked veggies and chicken with cucumber and lettuce and serve with the remaining dressing. If you are packing into a lunch box, keep the lettuce and extra salad dressing separate until you are ready to eat. Enjoy with left-over cooked veggies such as butternut, sweet potato or corn or a slice of wholewheat bread.
These recipes have been made available courtesy of Pharma Dynamics and the Heart and Stroke Foundation SA, and forms part of the Cooking from the Heart cookbook resource, which contains more than 100 heart-healthy recipes. The selection above all include homegrown Rooibos which is sure to tantalise everyone’s taste buds.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Rooibos, Tuna & Bean Hot Pot ‘ tags=”]
Tuna is a healthy and affordable source of lean protein and this meal is perfect to enjoy in a bowl – to warm you up.
Ingredients
2 tbsp (30 ml) desiccated coconut
200 ml low-fat milk
1 tbsp (15 ml) olive or canola oil
2 onions, coarsely chopped
3 carrots, halved and sliced
3 baby marrows, halved and sliced
4 tsp (20 ml) curry powder or to taste
4 tsp (20 ml) ground cumin
2 tsp (10 ml) paprika
300 g butternut, peeled and cubed
1 1/2 cups (375 ml) Rooibos tea or water
1 small red chilli, whole (optional)
1 x 410 g tin red kidney beans, drained
2 x 175 g tins tuna, with the liquid
1/2 tsp (2,5 ml) salt
lemon juice and black pepper to taste
handful fresh coriander leaves, chopped
Method
1. Mix the coconut into the milk and allow to stand.
2. Heat the oil in a large pot over a medium heat and fry onions, carrots and baby marrows for a few minutes.
3. Add spices and butternut and fry until aromatic. Reduce the heat and stir in the tea or water with the chilli. Simmer with the lid for 20 minutes or until the veggies are just cooked.
4. Add beans, tuna with the liquid, coconut with the milk and salt. Simmer for another 5 minutes or until heated through.
5. Season with lemon juice and pepper. Stir in chopped coriander and garnish with more fresh leaves.
Serve in bowls with slices of avocado. This dish has enough carbs to fill you up, so it is not necessary to serve with more carbs. Enjoy with a green salad.
These recipes have been made available courtesy of Pharma Dynamics and the Heart and Stroke Foundation SA, and forms part of the Cooking from the Heart cookbook resource, which contains more than 100 heart-healthy recipes. The selection above all include homegrown Rooibos which is sure to tantalise everyone’s taste buds.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Butternut, Rooibos & Lentil Cottage Pie’ tags=”]
With the added lentils, and butternut instead of the traditional potatoes, you have a healthy winner.
Ingredients
4 tsp (20 ml) olive or canola oil
500 g lean beef or ostrich mince
2 onions, chopped
2 carrots, peeled and chopped
250 g mushrooms, chopped
2 tsp (10 ml) dried mixed herbs
1 tsp (5 ml) ground coriander
2 tsp (10 ml) mild mustard
1 x 410 g tin chopped tomatoes
1/2 cup (125 ml) strong Rooibos tea
1/2 cup (125 ml) uncooked red lentils
lemon juice and black pepper to taste
750 g butternut, peeled and cubed
1/4 tsp (1,2 ml) salt
Method
1. Heat half the oil in a large saucepan and fry mince until brown. Spoon out.
2. Heat remaining oil in the same pan and fry onions, carrots and mushrooms until soft. Add mixed herbs, coriander, mustard, mince and tomatoes. Reduce the heat and simmer over a low heat, with a lid, for 20 minutes.
3. Add tea and lentils and simmer with the lid for another 15- 20 minutes or until lentils are soft. Season well with lemon juice and pepper.
4. Preheat the oven to 200 ˚C. Meanwhile, place butternut and salt in a pot with ¾ cup (180 ml) water. Bring to a boil.
5. Reduce the heat and simmer for 20 minutes or until just soft. Drain well and lightly mash or crush with a fork. Season with lemon juice and black pepper.
6. Spoon mince mixture into an oven dish, spread butternut on top in an even layer. Bake for about 20 minutes or until golden brown and heated through.
Serve with green veggies like pan-fried or steamed broccoli and baby marrows, seasoned with fresh herbs and lemon juice or fill your plate with a tomato salad.
These recipes have been made available courtesy of Pharma Dynamics and the Heart and Stroke Foundation SA, and forms part of the Cooking from the Heart cookbook resource, which contains more than 100 heart-healthy recipes. The selection above all include homegrown Rooibos which is sure to tantalise everyone’s taste buds.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Rooibos Chicken & Broccoli Bake’ tags=”]
Ingredients
2 tsp (10 ml) olive or canola oil
3 chicken breasts on the bone, skin and fat removed
100 ml strong Rooibos tea
1 bay leaf
2 strips of lemon rind, cut with a vegetable peeler
175 ml plain low-fat yoghurt
8 tsp (40 ml) cornflour, mixed with a little water to form a paste
550 ml low-fat milk
1 tbsp (15 ml) chopped fresh rosemary
400 g broccoli, cut into florets
1/2 cup (125 ml) frozen peas, rinsed
1 tsp (5 ml) salt
lemon juice and black pepper to taste
1/4 cup (60 ml) grated cheddar cheese
3 tbsp (45 ml) sunflower seeds
3 tbsp (45 ml) chopped fresh parsley
Method
1. Heat oil in a large saucepan or pot and fry chicken until brown. Reduce the heat and add tea, bay leaf and lemon rind.
2. Cover with a lid and simmer for about 20 minutes or until cooked through, but not dry. Spoon out chicken and allow to cool slightly. Remove chicken from bones and shred meat. Preheat oven to 180 ˚C.
3. Meanwhile, mix yoghurt, cornflour and milk and add to the liquid in the pan. Stir over a low heat, until well combined. It may look like it has split, but don’t worry, the cornflour will bring it back together – just keep stirring.
4. Stir until it thickens and add rosemary and broccoli. Cover with the lid for 1-2 minutes to gently steam the broccoli. Stir in peas, salt and chicken. Season with lemon juice and pepper.
These recipes have been made available courtesy of Pharma Dynamics and the Heart and Stroke Foundation SA, and forms part of the Cooking from the Heart cookbook resource, which contains more than 100 heart-healthy recipes. The selection above all include homegrown Rooibos which is sure to tantalise everyone’s taste buds.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Butternut, Rooibos & Lentil Cottage Pie’ tags=”]
With the added lentils, and butternut instead of the traditional potatoes, you have a healthy winner.
Ingredients
4 tsp (20 ml) olive or canola oil
500 g lean beef or ostrich mince
2 onions, chopped
2 carrots, peeled and chopped
250 g mushrooms, chopped
2 tsp (10 ml) dried mixed herbs
1 tsp (5 ml) ground coriander
2 tsp (10 ml) mild mustard
1 x 410 g tin chopped tomatoes
1/2 cup (125 ml) strong Rooibos tea
1/2 cup (125 ml) uncooked red lentils
lemon juice and black pepper to taste
750 g butternut, peeled and cubed
1/4 tsp (1,2 ml) salt
Method
1. Heat half the oil in a large saucepan and fry mince until brown. Spoon out.
2. Heat remaining oil in the same pan and fry onions, carrots and mushrooms until soft. Add mixed herbs, coriander, mustard, mince and tomatoes. Reduce the heat and simmer over a low heat, with a lid, for 20 minutes.
3. Add tea and lentils and simmer with the lid for another 15- 20 minutes or until lentils are soft. Season well with lemon juice and pepper.
4. Preheat the oven to 200 ˚C. Meanwhile, place butternut and salt in a pot with ¾ cup (180 ml) water. Bring to a boil.
5. Reduce the heat and simmer for 20 minutes or until just soft. Drain well and lightly mash or crush with a fork. Season with lemon juice and black pepper.
6. Spoon mince mixture into an oven dish, spread butternut on top in an even layer. Bake for about 20 minutes or until golden brown and heated through.
Serve with green veggies like pan-fried or steamed broccoli and baby marrows, seasoned with fresh herbs and lemon juice or fill your plate with a tomato salad.
These recipes have been made available courtesy of Pharma Dynamics and the Heart and Stroke Foundation SA, and forms part of the Cooking from the Heart cookbook resource, which contains more than 100 heart-healthy recipes. The selection above all include homegrown Rooibos which is sure to tantalise everyone’s taste buds.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Rooibos Chicken & Broccoli Bake’ tags=”]
Ingredients
2 tsp (10 ml) olive or canola oil
3 chicken breasts on the bone, skin and fat removed
100 ml strong Rooibos tea
1 bay leaf
2 strips of lemon rind, cut with a vegetable peeler
175 ml plain low-fat yoghurt
8 tsp (40 ml) cornflour, mixed with a little water to form a paste
550 ml low-fat milk
1 tbsp (15 ml) chopped fresh rosemary
400 g broccoli, cut into florets
1/2 cup (125 ml) frozen peas, rinsed
1 tsp (5 ml) salt
lemon juice and black pepper to taste
1/4 cup (60 ml) grated cheddar cheese
3 tbsp (45 ml) sunflower seeds
3 tbsp (45 ml) chopped fresh parsley
Method
1. Heat oil in a large saucepan or pot and fry chicken until brown. Reduce the heat and add tea, bay leaf and lemon rind.
2. Cover with a lid and simmer for about 20 minutes or until cooked through, but not dry. Spoon out chicken and allow to cool slightly. Remove chicken from bones and shred meat. Preheat oven to 180 ˚C.
3. Meanwhile, mix yoghurt, cornflour and milk and add to the liquid in the pan. Stir over a low heat, until well combined. It may look like it has split, but don’t worry, the cornflour will bring it back together – just keep stirring.
4. Stir until it thickens and add rosemary and broccoli. Cover with the lid for 1-2 minutes to gently steam the broccoli. Stir in peas, salt and chicken. Season with lemon juice and pepper.
These recipes have been made available courtesy of Pharma Dynamics and the Heart and Stroke Foundation SA, and forms part of the Cooking from the Heart cookbook resource, which contains more than 100 heart-healthy recipes. The selection above all include homegrown Rooibos which is sure to tantalise everyone’s taste buds.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Sweet & Sour Rooibos Pork’ tags=”]
Ingredients
1/2 tbsp (7,5 ml) cornflour
5 tbsp (75 ml) strong Rooibos tea
3 tbsp (45 ml) lemon juice or white grape vinegar
1 tbsp (15 ml) soy sauce
2 tbsp (30 ml) olive or canola oil
500 g pork shoulder or leg, removed from the bone, cut into strips and excess fat removed
1 red or green pepper, seeded and sliced
2 carrots, peeled, halved lengthwise and diagonally sliced
4 tsp (20 ml) finely grated fresh ginger
1 small pineapple, peeled, sliced and cut into triangles
1/4 cabbage, shredded
100 g green beans, halved
black pepper to taste
handful fresh parsley or mint, chopped
Method
1. Mix cornflour with some of the tea to form a paste. Add remaining tea, lemon juice or vinegar and soy sauce and mix well.
2. Heat half the oil in a large frying pan. Fry pork until brown. Spoon out and keep warm.
3. Add remaining oil and stir-fry pepper, carrots and ginger for a few minutes. Add pineapple and fry for another few minutes. Add cabbage and stir-fry until just softened.
4. Stir in the sauce to coat the veggies. Add meat and green beans. Stir to heat through.
5. Cover with a lid for a few minutes to steam the beans. The beans should remain green and crunchy. Season with pepper, sprinkle with herbs and serve immediately.
Serve with a green salad or some fruit. The veggies and pineapple add enough bulk to this dish and starch like noodles or rice is not necessary.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Rooibos Lentil Bobotie’ tags=”]
A typical South African dish, prepared as a vegetarian version. The sweet potato bulks up the recipe to make a filling meal, without the need for additional rice – especially when you need to control your carb portions.
Ingredients
2 tsp (10 ml) olive or canola oil
2 onions, chopped
1 tbsp (15 ml) finely grated fresh ginger
1 clove of garlic, crushed
200 g (1 medium) sweet potato in the skin, coarsely grated
4 tsp (20 ml) each curry powder and ground cumin
2 tsp (10 ml) ground coriander
1 tsp (5 ml) ground turmeric
1 cup (250 ml) uncooked brown lentils
2 cups (500 ml) strong Rooibos tea
1/3 cup (80 ml) raisins
8 tsp (40 ml) red wine vinegar
1/2 tsp (2,5 ml) salt
lemon juice and black pepper to taste
2 eggs, beaten
1 cup (250 ml) buttermilk
4 small bay leaves
1/4 cup (60 ml) flaked almonds
Method
1. Heat oil in a large saucepan and fry onions, ginger and garlic until soft. Add sweet potato and spices and fry until aromatic. Reduce the heat.
2. Add lentils and tea and cover with a lid. Simmer for 30-40 minutes or until lentils are cooked. Preheat the oven to 180 ˚C.
3. Add raisins, vinegar and salt. Season with lemon juice and pepper. Spoon into an oven dish.
4. Mix eggs and buttermilk and season with pepper. Pour on top of the lentil mixture. Place bay leaves in the egg mixture and sprinkle with almonds.
5. Bake for 30 minutes or until golden brown and cooked.
Serve with green veggies, like broccoli or spinach, or a salad. Bobotie is delicious with a chunky salsa of cucumber, tomato and fresh herbs.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Bean, Rooibos & Beef Casserole’ tags=”]
Soaking the beans overnight takes some planning, but worth the wait for a hearty family meal.
Ingredients
1 cup (250 ml) dried white beans
2 tsp (10 ml) olive or canola oil
750 g stewing beef on the bone, cut into cubes and excess fat removed
2 onions, coarsely chopped
2 celery stalks with the leaves, thickly sliced
4 carrots, peeled and thickly sliced
1 tbsp (15 ml) grated fresh ginger
1 clove of garlic, crushed
4 tsp (20 ml) dried mixed herbs
4 whole cloves
2 bay leaves
1/2 tsp (2,5 ml) salt
4 cups (1 litre) strong Rooibos tea
3 ripe tomatoes, cubed
300 g cauliflower, cut into florets
2 large spinach leaves, cut into strips
lemon juice and black pepper to taste
3 tbsp (45 ml) chopped fresh parsley
Method
1. Place beans in a large bowl and cover with 3 cups (750 ml) cold water. Soak overnight, drain and rinse.
2. Heat the oil in a large pot and fry meat until brown. Spoon out.
3. Fry onions, celery and carrots in the pot for a few minutes. Add ginger, garlic, dried herbs, cloves and bay leaves and fry for another few minutes.
4. Add the beans, meat, salt and tea and stir through. Simmer with a lid for 1½-2 hours or until the meat and beans are cooked.
5. Stir in the tomatoes, cauliflower and spinach and simmer with a lid for 15-20 minutes or until just cooked. Add more tea, if necessary. Season with lemon juice and pepper and stir in the parsley.
Serve with a green salad or lightly cooked green veggies, if preferred. The beans and veggies provide enough carbs and this casserole does not have to be served on another starch – perfect when you need to manage the carbs in your meals.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Rooibos Chicken & Barley Soup’ tags=”]
Ingredients
4 tsp (20 ml) olive or canola oil
3 chicken breasts on the bone, skin and fat removed
2 onions, chopped
4 carrots, peeled and chopped
4 celery stalks with leaves, chopped
4 baby marrows, chopped
8 cups (2 litres) strong Rooibos tea
1 cup (250 ml) water
5 sprigs fresh rosemary
2 bay leaves
1 cup (250 ml) uncooked barley
1/4 tsp (1,2 ml) salt
lemon juice and black pepper to taste
3 tbsp (45 ml) chopped fresh parsley
Method
1. Heat the oil in a large pot and fry chicken until brown. Spoon out.
2. In the same pot, fry onions, carrots, celery and baby marrows until brown.
3. Add chicken, tea, water, rosemary, bay leaves, barley and salt. Reduce the heat. Simmer with a lid for about 20 minutes or until the chicken is cooked.
4. Spoon out the chicken. Cook the soup for 40-45 minutes or until the barely is soft.
5. Meanwhile, debone chicken and shred the meat. Add back to the soup once the barley is cooked. Season well with lemon juice and pepper.
6. Stir in the parsley and serve hot.
Serve this soup on its own and don’t be tempted to make bread part of this meal. The barley has enough carbs to make it filling. Rather bulk up by adding more green veggies to the soup if preferred – broccoli or spinach will be delicious.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Roasted Cauliflower & Broccoli with Rooibos’ tags=”]
The roasted flavour of two everyday ingredients combined with cumin makes this a special side dish. A low-carb veggie to fill your plate with.
Ingredients
300 g broccoli, cut into florets
300 g cauliflower, cut into florets
2 tbsp (30 ml) olive or canola oil
lemon juice and black pepper to taste
2 tsp (10 ml) cumin seeds or 1 tbsp (15 ml) ground cumin
1/4 cup (60 ml) Rooibos tea
handful fresh mint or parsley
Method
1. Preheat the oven to 200 ˚C. Place veggies in a large bowl with the rest of the ingredients, except the mint or parsley.
2. Toss to coat the veggies with the seasonings and place in a large oven dish.
3. Roast for 15-20 minutes or until just cooked. Stir in fresh herbs and serve hot or at room temperature.
Serve as a green veggie with pan-fried, grilled or roasted fish, chicken or meat of your choice. Enjoy a big portion of this side and add a moderate portion of another starchy side dish. Choose any of the recipes from the side dish section.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Apples with Rooibos, Dates & Nuts’ tags=”]
Ingredients
2 tbsp (30 ml) desiccated coconut
2 tbsp (30 ml) oats
1/4 cup (60 ml) chopped raw almonds
2 tbsp (30 ml) chopped dates
1 tbsp (15 ml) butter
1 tsp (5 ml) ground cinnamon
pinch of ground cloves
4-6 (400-600 g) small apples with the skin, cored
3/4 cup (180 ml) Rooibos tea
175 ml plain low-fat yoghurt
Method
1. Preheat the oven to 180 ˚C. Mix all the ingredients, except the apples, tea and yoghurt, until well combined.
2. Place apples in an oven dish and fill with the coconut mixture and pour tea over. Cover with foil and bake for 20 minutes. Remove the foil and spoon over liquid.
3. Bake for another 10-20 minutes, uncovered, until just soft, but not burst open. The apples shouldn’t fall apart.
Serve with 2 tbsp (30 ml) plain low-fat yoghurt per person.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Apples Bake with Rooibos & Mixed Spice’ tags=”]
Ingredients
500 g sweet apples with the skin, cut into wedges
100 ml strong Rooibos tea
1 cinnamon stick
1 cup (250 ml) buttermilk
100 ml low-fat milk
1 tbsp (15 ml) vanilla essence
2 eggs
1 tbsp (15 ml) finely grated lemon rind
1/4 cup (60 ml) ground almonds
100 ml cake flour
1/2 tsp (2,5 ml) baking powder
1 tbsp (15 ml) sugar
1/2 tbsp (7,5 ml) ground mixed spice
1 tsp (5 ml) icing sugar mixed with a pinch of ground mixed spice
175 ml plain low-fat yoghurt
Method
1. Preheat oven to 200 ˚C. Place apples, tea and cinnamon stick in a saucepan. Simmer for 7-10 minutes or until just tender. Spoon apples and tea into a lightly greased oven dish.
2. Beat buttermilk, milk, vanilla, eggs and lemon rind together. Stir in almonds, flour, baking powder, sugar and mixed spice to form a runny batter. Pour over the apples.
3. Bake for 30-40 minutes or until golden brown and cooked.
Serve immediately with a light dusting of the icing sugar and 2 tbsp (30 ml) plain low-fat yoghurt per person.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Tuna and Bean Hot Pot’ tags=”]
Ingredients
2 tbsp (30 ml) desiccated coconut
200 ml low-fat milk
1 tbsp (15 ml) olive or canola oil
2 onions, coarsely chopped
3 carrots, halved and sliced
3 baby marrows, halved and sliced
4 tsp (20 ml) curry powder or to taste
4 tsp (20 ml) ground cumin
2 tsp (10 ml) paprika
300 g butternut, peeled and cubed
1½ cups (375 ml) Rooibos tea
1 small red chilli, whole (optional)
1 x 410 g tin red kidney beans, drained
2 x 175 g tins tuna, with the liquid
½ tsp (2,5 ml) salt
lemon juice and black pepper to taste
handful fresh coriander leaves, chopped
Method
Mix the coconut into the milk and allow to stand.
Heat the oil in a large pot over a medium heat and fry onions, carrots and baby marrows for a few minutes.
Add spices and butternut and fry until aromatic. Reduce the heat and stir in the tea or water with the chilli. Simmer with the lid for 20 minutes or until the veggies are just cooked.
Add beans, tuna with the liquid, coconut with the milk and salt. Simmer for another 5 minutes or until heated through.
Season with lemon juice and pepper. Stir in chopped coriander and garnish with more fresh leaves.
Serve in bowls with slices of avocado. This dish has enough carbs to fill you up, so it is not necessary to serve with more carbs. Enjoy with a green salad.
Tip
If preferred, add another 50-100 ml milk with the coconut for a saucier hot pot.
These recipes have been made available courtesy of Pharma Dynamics and the Heart and Stroke Foundation SA, and forms part of the Cooking from the Heart cookbook resource, which contains more than 100 heart-healthy recipes. The selection above all include homegrown Rooibos which is sure to tantalise everyone’s taste buds.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Lentil Bobotie’ tags=”]
Ingredients
2 tsp (10 ml) olive or canola oil
2 onions, chopped
1 tbsp (15 ml) finely grated fresh ginger
1 clove of garlic, crushed
200 g (1 medium) sweet potato, in the skin, coarsely grated
4 tsp (20 ml) each curry powder and ground cumin
2 tsp (10 ml) ground coriander
1 tsp (5 ml) ground turmeric
1 cup (250 ml) uncooked brown lentils
2 cups (500 ml) strong Rooibos tea
⅓ cup (80 ml) raisins (optional)
8 tsp (40 ml) red wine vinegar
½ tsp (2,5 ml) salt
lemon juice and black pepper to taste
2 eggs, beaten
1 cup (250 ml) buttermilk
4 small bay leaves
¼ cup (60 ml) flaked almonds
Method
Heat oil in a large saucepan and fry onions, ginger and garlic until soft. Add sweet potato and spices and fry until aromatic. Reduce the heat.
Add lentils and tea and cover with a lid. Simmer for 30-40 minutes or until lentils are cooked. Preheat the oven to 180 ˚C.
Add raisins (optional), vinegar and salt. Season with lemon juice and pepper. Spoon into an oven dish.
Mix eggs and buttermilk and season with pepper. Pour on top of the lentil mixture. Place bay leaves in the egg mixture and sprinkle with almonds.
Bake for 30 minutes or until golden brown and cooked.
Serve with green veggies, like broccoli or spinach, or a salad. Bobotie is delicious with a chunky salsa of cucumber, tomato and fresh herbs.
Tip
Substitute sweet potato with butternut, if preferred.
These recipes have been made available courtesy of Pharma Dynamics and the Heart and Stroke Foundation SA, and forms part of the Cooking from the Heart cookbook resource, which contains more than 100 heart-healthy recipes. The selection above all include homegrown Rooibos which is sure to tantalise everyone’s taste buds.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Chicken and Barley Soup’ tags=”]
Ingredients
4 tsp (20 ml) olive or canola oil
3 chicken breasts on the bone, skin and fat removed
2 onions, chopped
4 carrots, peeled and chopped
4 celery stalks with leaves, chopped
4 baby marrows, chopped
8 cups (2 litres) strong Rooibos tea
1 cup (250 ml) water
5 sprigs fresh rosemary
2 bay leaves
1 cup (250 ml) uncooked barley
¼ tsp (1,2 ml) salt
lemon juice and black pepper to taste
3 tbsp (45 ml) chopped fresh parsley
Method
Heat the oil in a large pot and fry chicken until brown. Spoon out.
In the same pot, fry onions, carrots, celery and baby marrows until brown.
Add chicken, tea, water, rosemary, bay leaves, barley and salt. Reduce the heat. Simmer with a lid for about 20 minutes or until the chicken is cooked.
Spoon out the chicken. Cook the soup for about 40-45 minutes or until the barely is soft.
Meanwhile, debone chicken and shred the meat. Add back to the soup once the barley is cooked. Season well with lemon juice and pepper.
Stir in the parsley and serve hot.
Serve this soup on its own and don’t be tempted to make bread part of this meal. The barely has enough carbs to make it filling. Rather bulk up by adding more green veggies to the soup if preferred – broccoli or spinach will be delicious.
Tip
Avocado is also delicious served with this soup.
These recipes have been made available courtesy of Pharma Dynamics and the Heart and Stroke Foundation SA, and forms part of the Cooking from the Heart cookbook resource, which contains more than 100 heart-healthy recipes. The selection above all include homegrown Rooibos which is sure to tantalise everyone’s taste buds.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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[av_toggle title=’Apple Bake and Mixed Spice’ tags=”]
Ingredients
500 g sweet apples with the skin, cut into wedges
100 ml strong Rooibos tea
1 cinnamon stick
1 cup (250 ml) buttermilk
100 ml low-fat milk
1 tbsp (15 ml) vanilla essence
2 eggs
1 tbsp (15 ml) finely grated lemon rind
¼ cup (60 ml) ground almonds
100 ml cake flour
½ tsp (2,5 ml) baking powder
1 tbsp (15 ml) sugar (optional)
½ tbsp (7,5 ml) ground mixed spice
1 tsp (5 ml) icing sugar (optional) mixed with a pinch of ground mixed spice
175 ml plain low-fat yoghurt
Method
Preheat oven to 200 ˚C. Place apples, tea and cinnamon stick in a saucepan. Simmer for 7-10 minutes or until just tender. Spoon apples and tea into a lightly greased oven dish.
Beat buttermilk, milk, vanilla, eggs and lemon rind together. Stir in almonds, flour, baking powder, sugar (optional) and mixed spice to form a runny batter. Pour over the apples.
Bake for 30-40 minutes or until golden brown and cooked.
Serve immediately with a light dusting of the icing sugar (optional) and 2 tbsp (30 ml) plain low-fat yoghurt per person.
Tips
This recipe works just as well with ripe pears.
Note that the carb key is close to 30-40 g per portion
These recipes have been made available courtesy of Pharma Dynamics and the Heart and Stroke Foundation SA, and forms part of the Cooking from the Heart cookbook resource, which contains more than 100 heart-healthy recipes. The selection above all include homegrown Rooibos which is sure to tantalise everyone’s taste buds.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
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Please also have a look at 2018 Rooibos Recipes
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