OATS COOKIES

OATS COOKIES (Cooking from the Heart)
¼ cup (60 ml) peanut butter
¼ cup (60 ml) soft tub margarine
¾ cup (180 ml) sugar
3 eggs, beaten
3 tbsp (45 ml) low-fat or fat-free milk

Roasted vegetables with pasta

Roasted vegetables with pasta
Recipe from Ina Koegelenberg
Serves 6

1 medium (750 g) butternut, cubed
4-5 baby marrows, thickly sliced
250 g mushrooms, quartered (optional)
1 onion, thickly sliced
1 tomato, cut in wedges
3 tbsp (45 ml) grape vinegar

Meat balls

Meat balls – Cooking from the Heart

Recipe from Marthé Bakkes

Serves 6

This recipe is a great way to hide veggies from fussy eaters. Make double the batch and freeze for later.

2 thick slices brown or whole-wheat bread

½ cup (125 ml) water

500 g lean beef mince

1 egg, beaten

1 onion, grated

1 carrot, grated

Mealie bread

Mealie bread (Cooking from the Heart)

Recipe from Nompumelelo Diko

Makes 1 loaf

This is one of those popular South African recipes and is great for a side dish at a braai or as part of a lunch-box snack.

1 cup (250 ml) coarse mealie meal

2 tsp (10 ml) baking powder
1 cup (250 ml) cake flour

Sticky Chicken - met 3 produkte

Sticky Chicken
Ingredients
8 pieces of chicken – thighs and drumsticks
2 tins of Coke
1/2 cup soy sauce

Hearty bean soup

Recipe from Hilda Williams
Serves 8

The dried beans, lentils and veggies make this a filling soup for winter. Beans and
lentils are a healthy source of protein. 

1 cup (250 ml) dried sugar beans
1 tbsp (15 ml) sunflower oil
2 carrots, chopped
1 onion, chopped
1 clove of garlic, finely chopped
8 cups (2 litres) Homemade stock (p15) or water with
3 tbsp dried mixed herbs

Buttermilk and cheese bread

Recipe from Lydia Franciscus
Makes 1 loaf
Many people know a recipe for a buttermilk bread using soup powder, but is very
salty. This version works equally well and goes perfectly with a braai.

3 cups (750 ml) cake flour
¼ cup (60 ml) bran
1 tbsp (15 ml) baking powder
2 cups (500 ml) buttermilk
2 tbsp (30 ml) water
1 egg, beaten

Butternut soup

Hartstiging se resepteboek
Serves 6
The spices and apple add delicious flavours to the soup and the potatoes give it a creamy texture.

•1 large (1 kg) butternut, peeled and chopped
•2 large potatoes, peeled and chopped
•2 onions, chopped
•1 Granny Smith apple, chopped
•2 tsp (10 ml) ground nutmeg
•1 tbsp (15 ml) ground cumin

Apple and cinnamon muffins

Makes 12 muffins

• 1 cup (250 ml) cake flour
• 1 cup (250 ml) wholewheat flour
• 1 tbsp (15 ml) baking powder
• 2 tsp (10 ml) ground cinnamon
• ½ cup (125 ml) sugar
• 1 cup (250 ml) grated apples

Whole roasted peri-peri chicken

Whole roasted peri-peri chicken (Resep uit die Hartstigting se Kookboek)
Recipe from Corrie Foreman
Serves 4 – 6
A roast chicken is often served as a Sunday lunch and is always popular. Remember that peri-peri is quite hot, so season it to your family’s preference.
•1 tbsp (15 ml) sunflower oil
•black pepper to taste
•1 tbsp (15 ml) tomato paste
•2 tsp (10 ml) peri-peri or to taste
•2 tbsp (30 ml) lemon juice
•2-4 cloves of garlic, finely chopped

Three bean salad

Three bean salad - Hartstiging se kookboek
Recipe from Natasja de Jager
Serves 6

Everybody knows a three bean salad. This version uses less oil and sugar and is just as tasty.

•200 g green beans, quartered
•1 x 410 g tin butter beans or red kidney beans, drained
•1 x 410 g tin baked beans in tomato sauce
•1 onion, finely chopped (see tip)
•1 red or green pepper, seeds removed and chopped
•2 tbsp (30 ml) chopped fresh parsley or 1 tsp dried parsley
•2 tsp (10 ml) sugar

Strawberry yoghurt tart

Strawberry yoghurt tart - Hartstigting se kookboek
Recipe from Talana Kluits
Serves 8

Make this strawberry tart as a tea-time treat or dessert and try different fruit flavours of jelly and yoghurt the next time you make it.

•½ x 200 g packet Marie biscuits
•2 tbsp (30 ml) soft tub margarine, melted

Banana bread

Banana bread - Hartstiging se kookboek

Recipe from Elaine van Vuuren
Makes 1 loaf

Banana bread is a great way to use overripe bananas. It is perfect for a lunch-box snack for the kids.
•5 tbsp (75 ml) sunflower oil
•½ cup (125 ml) sugar
•2 eggs, beaten
•1 tsp (5 ml) vanilla essence
•4 ripe bananas, mashed
•½ tsp (2,5 ml) bicarbonate of soda

Green goddess pasta salad

Recipe from Margot Ann Garson
Serves 6
The name of this recipe was a way for Margot to convince her kids to eat fresh veggies.

• 250 g shell noodles or other small pasta shapes
• ½ tsp (2,5 ml) salt
• 3 tbsp (45 ml) sunflower oil
• 1 tsp (5 ml) prepared mustard
• 3 tbsp (45 ml) lemon juice

Buttermilk and cheese bread

Buttermilk and cheese bread - Hartstigting se kookboek

Makes 1 loaf

Many people know a recipe for a buttermilk bread using soup powder, but is very salty. This version works equally well and goes perfectly with a braai.

• 3 cups (750 ml) cake flour
• ¼ cup (60 ml) bran
• 1 tbsp (15 ml) baking powder
• 2 cups (500 ml) buttermilk
• 2 tbsp (30 ml) water

Ratatouille with eggs

(Resep uit die Hartstiging se kookboek)
Serves 6
Eggs are an important part of a healthy diet. So include them as part of your weekly meals.

•4 tsp (20 ml) sunflower oil
•2 onions, chopped
•1 green or red pepper, seeds removed and chopped
•4 baby marrows, chopped
•3 ripe tomatoes, chopped or 1 x 410 g tin chopped tomatoes
•1 brinjal, chopped (optional)
•2 tsp (10 ml) dried mixed herbs

Potato salad

(Hartstigting se Kookboek)

Serves 8

Potato salad is often covered in mayonnaise. The combination of yoghurt and mayonnaise makes it lower in fat and even more yummy.

•8 medium potatoes in the skin
•1tsp (5 ml) salt
•pinch of mustard powder
•lemon juice and black pepper to taste
•½ cup (125 ml) mayonnaise, preferably reduced fat
•½ cup (125 ml) plain low-fat yoghurt

Mac and cheese with lentils

(uit die hartstiging se kookboek)

Serves 6

This mac and cheese is not rich and heavy like many other versions.
•300 g macaroni
•½ tsp (2,5 ml) salt
•1 tsp (5 ml) sunflower oil
•1 cup (250 ml) cooked or tinned lentils, drained
•1 cup (250 ml) frozen mixed vegetables, rinsed
•2 slices brown bread

Butternut soup

(Cooking from the heart)
Recipe from Komane Ramolwetsi
Serves 6

The spices and apple add delicious flavours to the soup and the potatoes give it a creamy texture.

1 large (1 kg) butternut, peeled and chopped
2 large potatoes, peeled and chopped

1. Place veggies, apple and spices in a large pot with the water.
2. Bring to the boil, reduce the heat and simmer for 30 minutes or until the veggies are tender.
3. Remove from the heat, blend mixture until smooth or mash with a potato masher.
4. Return mixture to the pot and add milk, lemon juice and pepper.
5. Heat through and serve warm.

2 onions, chopped
1 Granny Smith apple, chopped
2 tsp (10 ml) ground nutmeg
1 tbsp (15 ml) ground cumin
7 cups (1,75 litres) boiling water
½ cup (125 ml) low-fat or fat-free milk
lemon juice and black pepper to taste

TIPS:
1. This soup freezes well if liquidised. Make double and freeze for another day.
2. Cauliflower soup:  Replace the butternut with 400 g cauliflower and another 2 potatoes.  Cook as above.
3. Sweet potato can be used instead of the potatoes. The butternut can also be replaced with sweet potato for a sweet potato soup.

Mushroom soup

A bowl of soup - Mushroom soup (Cooking from the heart)
Recipe from Mariam Jaffar

Serves 4
Mariam says that her recipe has been in the family for years and is perfect for a
special occasion. The homemade stock is delicious and contains no added salt.

1 tbsp (15 ml) sunflower oil
1 large onion, chopped
1 clove of garlic, finely chopped
500 g mushrooms, sliced