by capedemo | May 3, 2023 | Cooking with Cape Demo
Cool and creamy-dreamy Chia Pudding with Coconut Milk is accented with sweet blackberry preserves, topped with fresh berries and bananas, and finished with a perfect little granola crunch. Our lightened-up version is deliciously light but satisfying – a true power breakfast that’ll keep you full for hours!
Ingredients
- 1 cup unsweetened coconut milk (the lower-fat refrigerated kind – not canned)
- 1/4 cup chia seeds
- 1 tablespoon pure maple syrup (honey is a good alternative)
- 1 tablespoon sugar
- 1/2 teaspoon vanilla
- 1/4 cup blackberry jam or preserves (preferably 100% pure fruit)
- 1 cup fruit (blueberries, sliced strawberries and sliced bananas)
- 1/4 cup granola
Instructions
- Mix coconut milk, chia seeds, maple syrup, sugar, and vanilla in a medium bowl with a spoon or whisk, stirring thoroughly to combine.
- Set aside briefly and stir or whisk again after about 10-15 minutes to break up any clumps of chia seeds.
- Cover with plastic wrap and refrigerate at least an hour or two, or overnight. At this point, you can divide it into 4 single-serve containers, or leave your pudding in a large serving bowl to portion out later. The pudding will be soft-set after about 1 hour. But, if possible, we recommend waiting at least 2 hours before eating, until the pudding is creamier and more fully set.
- When ready to serve the pudding, if it’s not already divided into single-serve containers, portion out 4 equal servings. Top each serving with 1 tablespoon jam, 1/4 cup fruit (or a little more, if desired) and 1 tablespoon granola. Serve immediately.
Thank you Two Healthy Kitchens for this yummy recipe!
by capedemo | May 3, 2023 | Cooking with Cape Demo
Eggs mixed with a variety of colourful vegetables, cooked to perfection and topped with fresh cilantro. This tomato asparagus frittata is infused with cumin, fenugreek and chilli flakes, to create an easy, delicious, low carb breakfast or lunch! And it is dairy-free.
Ingredients
- 10 asparagus, washed, ends trimmed, sliced in small pieces
- 1/2 onion, finely chopped
- 15 cherry tomatoes, washed and sliced in half – lengthwise
- 6 eggs, medium, organic
- 1/2 tsp cumin powder
- 1/2 tsp fenugreek powder
- 1/2 tsp chilli flakes, red
- 1/2 tsp salt, sea salt
- 1 tbsp olive oil, extra virgin
- 1/3 cup cilantro, fresh, washed, finely chopped
Equipment
Instructions
- 1. Preheat the oven to 230 degrees celsius.
- 2. Prepare all the vegetables: wash, trim and slice the asparagus, tomatoes and onion and set aside.
- 3. Crack the eggs in a medium bowl and add all the spices and salt. Whisk well.
- 4. Heat the oil in a medium cast iron or non-stick pan. Add the chopped onion and asparagus and saute for a few minutes on medium/high heat.
- 5. Add the egg mixture to the pan and gently arrange the asparagus to spread evenly.
- 6. Top with sliced tomatoes, ensuring they do not submerge completely in the egg mixture. Cook for 5 minutes on low heat until the eggs begin to set
- 7. Sprinkle with cilantro and bake in the oven for 8-10 minutes or until cooked through. Serve whilst hot.
Thank you Desi-licious RD for this egg-cellent recipe!
by capedemo | Apr 10, 2023 | Cooking with Cape Demo
Spiced with cinnamon and coriander and then slowly simmered in a creamy tomato curry sauce make this dish so flavorful and delicious! Giant Meatballs – Frikadelles – South African Braised Meatballs – this is absolutely yummy!
For the Sauce
- Ingredients
- 2 Tbsp olive oil
- 4-5 plum tomatoes, diced or 2 (14 oz) canned diced tomatoes
- 2 medium onions, chopped
- 6 garlic cloves
- 1 can coconut milk (optional)
- 2-3 tsp curry powder (mild)
- 1 Tbsp brown sugar
- 1 tsp salt
For the Meatballs
- Ingredients
- 1 kilo or 2.2 lbs ground beef
- 1 cup oatmeal
- Spices: 2 tsp nutmeg, 1 tsp cinnamon, 1/2 tsp coriander, 1/4 tsp cloves
- 1 tsp salt
- 3 Tbsp fruit chutney (pref. Mrs. Ball’s South African chutney)*
- 2 eggs
- 1/8 cup rice vinegar
Instructions:
- Heat oil in a deep/large oven proof pan (like a Dutch oven). Sauté the garlic and onions until tender (about 5 mins).
- Add the tomatoes. Sauté for another 5 minutes. Pour in the coconut milk. Add the curry powder, sugar and salt.
- Bring to a boil then simmer covered until the meatballs are ready. Adjust to taste.
- Prepare the meatballs while the sauce is simmering.
- Mix all the ingredients and form into giant meatballs (about 2-2 ½ inches in diameter).
- Place the meatballs in the sauce. Cover the pan and bake in a preheated 160℃ oven for about 1 1/2 hours.
- Serve with rice or noodles. Oh, yummingtons! As always, even better the next day!
Thank you Manila Spoon for this wholesome recipe!
by capedemo | Apr 10, 2023 | Cooking with Cape Demo
This traditional Afrikaans fritter is served either as breakfast, snack, dessert or a side dish depending on how it is made. They are a little bit savory, a little bit sweet, and a delight.
Ingredients:
- 1 cup mashed or pureed pumpkin
- 1 cup flour
- 2 teaspoons baking powder
- 2- tablespoon sugar
- ¼ cup milk
- ½ teaspoon cinnamon
- ½ teaspoon nutmeg
- ¼ teaspoon allspice
- ¼ teaspoon salt
- 1 large egg
- Oil for deep-frying
- Caramel glaze
- 1 cup sugar
- 3 tablespoons water
- ¾ cup heavy cream
- 1 tablespoon unsalted butter
- 1 tablespoon light corn syrup
Instructions:
For the dough
- In a large bowl -combine all the ingredients: mashed pumpkin, flour, baking powder, sugar, milk, egg, cinnamon, nutmeg, salt and allspice. Stir until everything has been fully combined
- In a saucepan pour vegetable oil, until it is at least 5 centimeters high (too little will result in flatter balls), and place on medium heat until oil is 180 degrees.
- The dough is going to be sticky and light, if you can, use your hands to grab a little bit of mixture at time and drop in the oil or use a spoon to spoon up the batter, and drop it in the oil. Do not overcrowd the pan. Do so in batch
- Fry for about 2-3 minutes until it is golden brown.
- Use a slotted spoon or something like that to take it out of the oil. I usually place them on napkins right away to soak up some of the excess oil.
- If desired, you can roll the finished product in cinnamon sugar or use the caramel glaze
For the caramel glaze
- Add water, sugar and corn syrup in a medium sauce -pan. Combine everything with a stir.
- Heat over medium high heat for about 5-10 minutes, depending on your stove. Swirl the pan if you feel the sides are getting browned too quickly. Do not stir the caramel; it will cause crystallization. Wipe down any splatters with a brush from the sides of the pan as the sugar is caramelizing- make sure you get a brown color. It does make a difference in taste
- Lower the heat on the saucepan, and gently add the cream and butter there will be splatters so be careful. Finally stir the mixture into a smooth consistency. Remove from the heat and let it cool
- Serve with fritters.
Thank you Immaculate Bites for this yummy recipe!
by capedemo | Mar 31, 2023 | Cooking with Cape Demo
This Quinoa Stuffed Peppers recipe is made with plant-based protein including quinoa and beans for a healthy, hearty and delicious meal that vegetarians and non-vegetarians alike will love! Peppers can be stuffed with just about anything!
Ingredients:
- 6 medium bell peppers tops cut off and cores removed
- 1 cup uncooked quinoa rinsed and drained
- 2 cups vegetable broth
- 1 tablespoon olive oil
- 1 small onion chopped
- 2 garlic cloves minced
- 1 425ml can diced tomatoes
- 1 425ml can black beans
- 1 cup frozen corn thawed
- 1 teaspoon cumin
- 1 teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- cup freshly shredded cheese (any semi-hard and creamy type of cheese)
- Optional toppings: chopped fresh cilantro, diced avocado, sour cream
Instructions:
- Place the quinoa and vegetable broth in a medium saucepan. Bring the mixture to a boil over medium-high heat. Lower heat to a simmer, cover the saucepan with a lid and cook covered until all the liquid is absorbed, 15 minutes. Allow the quinoa to rest for about 5 minutes, without opening the lid, then fluff with a fork.
- Preheat the oven to 190°C, and prepare the peppers by cutting them in half lengthwise and removing the seeds and membrane. Place the peppers in a baking dish cut side up, and pour water around the peppers — just enough to cover the bottom of the pan.
- Heat olive oil in a large nonstick skillet over medium heat. Add onions and saute until they start to soften, about 2-3 minutes. Add the garlic and cook until fragrant, 1 more minute. Stir in the cooked quinoa, diced tomatoes, black beans and corn. Season with cumin, paprika, salt and pepper. Reduce heat to low and cook for an additional 5 minutes, stirring frequently.
- Carefully spoon the mixture into the sliced peppers and sprinkle the cheese on top.
- Bake uncovered until the peppers are tender and the cheese is melted, about 30-35 minutes. Add optional toppings and serve hot.
Thank you Feel Good Foodie for this wholesome recipe!
