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Tastes of Summer: 3 Bean Salad

Ever wondered what summer tastes like? As South Africans we know all too well: Summer taste like 3 bean salad and braai. Not just because we get to be with the people we love and have a great time, but it’s a tradition. The variety of foods that can be brought to a braai are endless and, I’m sure as you are reading, you agree.

Here is a classic South African dish, the 3 Bean Salad, that I love to make when I braai. It’s easy and quick to whip up and accompanies any meat, chops and boerie rolls. Of course, if you prefer to substitute the beans or mix them up, it’s really your preference. Go crazy!

What ingredients do I need?

For the salad:

  • 200g Fine Green Beans
  • 200g Tinned Butter Beans (Rinsed)
  • 200g Tinned Kidney Beans (Rinsed)
  • 1 Red Onion, chopped thinly

For the dressing:

  • Juice and Zest of ½ Lemon
  • Juice and Zest of ½ Orange
  • 60ml Extra Virgin Olive Oil
  • 1 Red Chilly (seeds removed or not if you prefer a bit of a bite), Finely Chopped
  • 1 Tbsp Honey
  • 1 Tbsp Mustard
  • 3 Tbsp Chopped Mint, Basil and Parsley

Method:

Now, to make The Dressing, blend all the ingredients together and put aside for the moment. (Easy as that)

For The Salad;

  1. Boil the green beans until tender. (±3 Min.)
  2. Drain, rinse in cold water and then drain again
  3. Mix the green beans, butter beans and kidney beans together in a serving bowl.
  4. Add the chopped onion and then generously drizzle the dressing over the salad.
  5. Add salt and pepper to season and serve.

And there you have it. A refreshing summer salad that is quick and easy to make that goes well with any braai. Hope you find it as delicious as I have.

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Recipes

Easy Energy Bar Recipe – Healthy Homemade Snack

Ingredients:

  • 1 1/2 cups Organic Oats
  • 1/2 cup Almonds unsalted
  • 1/2 cup Cashews unsalted
  • 1/2 cup Walnuts
  • 1/4 cup Flaxseeds golden or brown
  • 1/4 cup Pumpkin Seeds raw
  • 1/4 cup Sunflower Seeds raw
  • 1 cup Dried Fruit Any on hand, a mixture of more than 2, etc.
  • 1 scoop of Protein Powder any that you like or use. I use Organic Vanilla Protein powder
  • 3/4 cup Maple Syrup or 1/2 cup Pure Honey + 1/4 cup Pure Maple

Method:

Turn the oven to 190C/375F and allow it to preheat.

On a large baking sheet combine together oats, cashews, pumpkin seeds and sunflower seeds.

Toast it for 5 minutes, mix it then toast for another 2 minutes. Do not burn and do not get it fully toasted, this is just to release the aroma, and get that amazing taste so do not skip this step either. Take it out of the oven and let it slightly cool down. You may crush it if you prefer less chunky nuts.

Cut dried fruit into smaller chunks as well. Place it on the cutting board and roughly chop.

Add all the dried ingredients in the large bowl, then add Maple syrup. Read notes for more info.

Mix the whole mixture together. Use your hands to mix it (This is also an amazing skin scrub).

Line the middle of a deep baking pan with parchment paper or wax paper, 9×9 inch square pan is perfect. If you want these bars to have height then use a smaller pan.

Oil your hand with healthy oils, avocado oil, oil, coconut oil and similar then lightly oil the pan sides.

Transfer the mixture to the pan and press with your oily fingers and hand for a couple of minutes until the mixture is firm.

Cover with a plastic film or wax paper and place in the fridge.

Allow it to set for at least 2 hours before eating, but the best results are 24 hours in the fridge.

Recipe Notes:

This recipe is really versatile. So, you can go crazy and add any fruit, nuts or seeds that tickles your fancy. If you are the type of person who prefers less sugar in your bar Maple syrup is the way to go. As far as sugars go, I suggest pure maple syrup. It’s one of the least harmful. Honey or agave nectar is a great alternative to use as well, but if you are able to use pure maple rather use that. This easy energy bar recipe delivers quite a few energy bars, and can make up to 14 servings depending on the size of the pan you use or how you cut the bars. As for Nutritional value, these bars are between 340-380 calories, depending what brands of protein powder, dried fruit or maple syrup you are using of course.

Watch this space for more recipes like this easy energy bar recipe. Please leave me comment below or on Facebook, I would love to hear your feedback. Don’t be shy to share pictures!

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Recipes

Easy Pea And Spinach Carbonara [Recipe]

Pea and Spinach Carbonara is a great healthy meal. Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don’t get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.

Ingredients

  • 1½ tablespoons extra-virgin olive oil
  • ½ cup panko breadcrumbs, preferably whole-wheat
  • 1 small clove garlic, minced
  • 8 tablespoons grated Parmesan cheese, divided
  • 3 tablespoons finely chopped fresh parsley
  • 3 large egg yolks
  • 1 large egg
  • ½ teaspoon ground pepper
  • ¼ teaspoon salt
  • 1 (9 ounce) package fresh tagliatelle or linguine
  • 8 cups baby spinach
  • 1 cup peas (fresh or frozen)

Method – Making Pea and Spinach Carbonara

  1. Put 10 cups of water in a large pot and bring to a boil over high heat.
  2. Meanwhile, heat oil in a large skillet over medium-high heat. Add breadcrumbs and garlic; cook, stirring frequently, until toasted, about 2 minutes. Transfer to a small bowl and stir in 2 tablespoons Parmesan and parsley. Set aside.
  3. Whisk the remaining 6 tablespoons Parmesan, egg yolks, egg, pepper and salt in a medium bowl.
  4. Cook pasta in the boiling water, stirring occasionally, for 1 minute. Add spinach and peas and cook until the pasta is tender, about 1 minute more. Reserve ¼ cup of the cooking water. Drain and place in a large bowl.
  5. Slowly whisk the reserved cooking water into the egg mixture. Gradually add the mixture to the pasta, tossing with tongs to combine. Serve topped with the reserved breadcrumb mixture.

Nutritional Information

  • Serving size: 1 cup
  • Per serving: 430 calories; 15 g fat(4 g sat); 8 g fiber; 54 g carbohydrates; 20 g protein; 53 mcg folate; 223 mg cholesterol; 2 g sugars; 0 g added sugars; 8,198 IU vitamin A; 50 mg vitamin C; 246 mg calcium; 6 mg iron; 586 mg sodium; 160 mg potassium
  • Nutrition Bonus: Vitamin A (164% daily value), Vitamin C (83% dv), Iron (33% dv), Calcium (25% dv)
  • Carbohydrate Servings: 3½
  • Exchanges: 3 starch, 1 fat, 1 vegetable, ½ high-fat protein, ½ medium-fat protein

ENJOY!

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Recipes

Chocolate Lamingtons The Healthier Way [Recipe]

We all want to live and eat healthier, but sometimes it’s just so hard to say no to a great treat! This delicious gluten free, low sugar, recipe for Chocolate Lamingtons is easy to make and yields about 20 servings. [Nutritional Value]

Ingredients

Sponge cake

  • 1 cup Coconut flour
  • 1 tsp Baking powder
  • 12 Eggs
  • 1/2 cup Rice malt syrup
  • 2 tsp Vanilla extract
  • 2/3 cups Coconut oil, melted
  • 1 cup Raspberry jam (optional)
  • 2 cups Shredded or desiccated coconut.

Raw chocolate

  • 1/2 cup raw Cacao butter
  • 1/2 cup Coconut oil
  • 1/4 cup Raw cacao powder

Method

  1. Preheat your oven to 180ºC/350ºF.
  2. Lightly grease and line a 20cm square lamington tray with cook and spray.
  3. In a large mixing bowl, combine the eggs, vanilla extract and rice malt syrup. It is best to use and electric mixer.
  4. Add the coconut oil and beat until just combined.
  5. Using a wooden spoon, add the coconut flour and baking powder.
  6. Scoop the sponge mixture into your prepared tray. Make sure the top is nice and smooth. Do not work the dough too much as it will result in a dense sponge.
  7. Bake in the oven for 25 minutes until golden.
  8. Remove sponge from oven. Set aside to cool completely.
  9. When cooled, remove the sponge from the pan. Cut the sponge into 3cm x 3cm squares.
  10. If you would like to add a layer of jam, cut the squares in half and spread one side with jam. Top with other half.
  11. On a low heat in a saucepan, combine the cacao butter, coconut oil and raw cacao powder. Stir until combined.
  12. Pour the sauce into a large shallow bowl.
  13. On a plate, place the shredded coconut.
  14. Dip the first square into the chocolate sauce, coat evenly. Allow excess sauce to drip off and then evenly coat with coconut shavings.
  15. Place lamingtons on wire rack and allow to cool.
  16. Serve and enjoy your Chocolate Lamingtons!