Spinach salad with sliced strawberries Ready in: 10 minutes Ingredients ·         2 cups baby spinach ·         ½ medium yellow pepper, sliced ·         ¼ cup red onion, finely sliced ·         ½ cup strawberries, sliced Dressing ·         2 tap balsamic vinegar ·         1 tap extra-virgin olive oil Recipe ·         Combine vegetables in a bowl. Combine oil and … Read more

Zucchini Pasta with Lemon-Pepper Chicken Prep time: 20mins Total time: 30 mins Ingredients ·         2 large zucchinis, peeled ·         2 lemons ·         8 mint leaves ·         4 oz boneless, skinless chicken breast, pounded thin ·         Fresh cracked black pepper ·         ½ Tbsp coconut oil, divided ·         1 Tbsp reduced-fat parmesan cheese Recipe ·         Zest both … Read more

While the terms free radical and antioxidant will be familiar to most health-oriented people, there is often confusion about exactly what they are and how they can support or harm our health.   Plant-based foods provide a whopping 64 times more antioxidant levels than meat, fish, eggs and dairy. In a nutshell, free radicals are … Read more

Healthy super-antioxidant recipes Superberry smoothie Superberry smoothie ·         1 cup of your choice of berries (fresh or frozen) ·         1 teaspoon of chia seeds ·         1 tablespoon of Sacha Inchi powder and / or 1 heaped teaspoon of cacao powder ·         1 tablespoon coconut oil (melted before adding) ·         1 cup of coconut milk or … Read more

Your nutrition strategy should be as unique as you are, not one-size-fits-all. Keep reading to discover which foods make your body type thrive 1. Soba Noodles with Crab, Avocado and Scallion Vinaigrette Ingredients ·         ¾ lb soba (buckwheat) noodles ·         ½ lb lump crab meat ·         2 tap fresh ginger, grated ·         2 tap fresh … Read more

3. Green goddess smoothie Ingredients ·         1 cup unsweetened rice milk ·         1 cup spinach ·         1 cup kale ·         ½ cup frozen pineapple chunks ·         ½ cup frozen mango ·         1 small apple or ½ large apple ·         Juice of ½ lime ·         1 scoop protein powder ·         1 cup ice cubes Recipe ·         … Read more

5. Massaged kale salad with miso-tahini Ingredients ·         3 cups organic green kale, washed ·         3 cups organic purple or red kale, washed ·         ½ sweet onion, chopped or sliced ·         1/3 cup carrot, grated ·         1 yellow bell pepper, seeded and chopped ·         3 Persian (small) cucumbers, sliced Miso-tahini dressing ·         2 Tbsp sweet … Read more

Butternut gnocchi with pan-fried duck breast and mint salsa verdea Butternut gnocchi with pan-fried duck breast and mint salsa verdea The flavour combinations gnocchi ·         600g starchy potatoes, whole and skin on ·         200g whole butternut, skin on ·         100g cake flour ·         Pinch of ground nutmeg ·         Sea salt and freshly ground black pepper, … Read more

Thai tamarind duck curry Thai tamarind duck curry The flavour combinations curry paste ·         30ml (2 tbsp) coriander seeds ·         10ml (2 tsp) cumin seeds ·         2 red chillies ·         2 spring onions, chopped ·         2 garlic cloves, peeled ·         30ml (2 tbsp) fresh coriander leaves ·         5cm fresh ginger ·         1 lemongrass stalk, bruised … Read more

Moroccan duck and date filo pie The flavour combinations ·         4 duck portions (thighs and legs) ·         2 onions, chopped ·         5ml (1 tsp) ground ginger ·         10ml (2 tsp) ground cinnamon ·         Pinch of saffron (optional) ·         Handful fresh coriander, chopped ·         Handful flat-leaf parsley, chopped ·         6 fresh dates, chopped ·         1 small … Read more

Orange and ginger-glazed duck with caramelised citrus Orange and ginger-glazed duck with caramelised citrus The flavour combinations ·         Sea salt and freshly ground black pepper, to taste ·         4 duck Marylands (thighs and legs) ·         1 orange, halved ·         1 grapefruit, halved ·         2 naartjies or clementines, halved ·         2 – 3 limes, halved ·         … Read more

Braised duck and wild mushroom ragu with creamy polenta The flavour combinations ·         15ml (1 tbsp) vegetable oil ·         1 duck, portioned (or 6 duck portions) ·         200g wild mushrooms, chopped ·         2 carrots, peeled and chopped ·         1celery stalk, chopped ·         1 onion, finely chopped ·         3 garlic cloves, finely chopped ·         1 sprig … Read more

Sticky five spice duck and water chestnut steamed buns Sticky five spice duck and water chestnut steamed buns The flavour combinations dough ·         240g (2 cups) cake flour ·         12,5ml (2½ tsp) baking powder ·         30ml (2 tbsp) castor sugar ·         5ml (1 tsp) salt ·         180ml (¾ cup) warm water ·         30ml (2 tbsp) … Read more

Maple-roasted mandarin and biltong salad The sweetness of the mandarins against the salty biltong and peppery rocket is a match made in culinary heaven Maple-roasted mandarin and biltong salad The flavour combinations ·         2 mandarins, peeled, but kept whole ·         45ml (3 tbsp) maple syrup ·         Salt and freshly ground black pepper, to taste ·         … Read more

Mandarin and cherry tart with cinnamon and vanilla custard These are easy to bake and the rustic look is perfect for those who are a little nervous when it comes to baking tarts. The more rustic it looks, the better! The flavour combinations custard – makes 1L ·         500ml (2 cups) fresh cream ·         500ml … Read more

Roasted quail with cranberry and pistachio stuffing and a honey and mandarin glaze Quails are tiny little birds – for lighter eaters you can get away with 1 quail per person but otherwise it is best to serve 2 quails each Roasted quail with cranberry and pistachio stuffing and a honey and mandarin glaze The … Read more

Cardamom and ginger-spiced mandarin and semolina cake An amazingly easy cake that has so many levels of flavour. It can be enjoyed warm or at room temperature Cardamom and ginger-spiced mandarin and semolina cake The flavour combinations citrus syrup ·         100g (½ cup) sugar ·         15ml (1 tbsp) fresh lemon juice ·         30ml (2 tbsp) … Read more

Seared duck with rum, litchis and Javanese pepper Seared duck with rum, litchis and Javanese pepper The flavour combinations ·         6 medium duck breasts, skin on ·         2 – 3 Javanese peppercorns or 5ml (1 tsp) mixed peppercorns, crushed ·         125ml (½ cup) dark rum ·         25ml raw or soft brown sugar ·         5ml (1 … Read more

Vanilla and rum roasted bananas with coconut custard The flavour combinations ·         12 medium bananas, unpeeled ·         170g (1 cup) soft brown sugar ·         90g butter ·         Juice of ½ lemon ·         2 vanilla pods, split and seeds removed ·         175ml dark rum ·         Pinch of sea salt flakes ·         500ml (2 cups) coconut cream … Read more

White fish with rum and currant cream The flavour combinations ·         1,2kg fresh white firm-fleshed fish, like sea bass, yellowtail or red roman ·         10ml (2 tsp) fresh thyme leaves + extra, to serve ·         25g butter ·         25ml olive oil ·         2 strips lemon peel ·         70g (½ cup) currants ·         125ml (½ cup) … Read more