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some virgin bits of business advice
Sir Richard Charles Nicolas Branson is an English business magnate, investor and philanthropist. He founded the Virgin Group, which controls more than 400 companies. He is an author and already well quoted, but here are just a few to remind us what business is all about… ‘Remember it’s OK to be yourself.’ ‘Spend …
how to be financially fit and fabulous
Feeling the pinch? It’s time to take control. There are ways to claw back some cash. Here’s how… find the best bank account It’s important that your bank suits your needs – yet many of us are still reluctant to switch. But, nowadays, moving accounts couldn’t be easier. The banks will do all the legwork …
THAI FRIED PRAWN & PINEAPPLE RICE
http://yummiberry.co.za/?p=3634 (Serves 4) Ingredients: 2 tsp sunfower oil bunch spring onions, greens and whites separated, both sliced 1 green pepper, deseeded and chopped into small chunks 140g pineapple, chopped into bite-sized chunks 3 tbsp Thai green curry paste 4 tsp light soy sauce, plus extra to serve 300g cooked basmati rice (brown, white or a mix – about …
WILD MUSHROOM BIRYANI
http://yummiberry.co.za/?p=3609 (Serves 5) Ingredients: For the rice: 2 and half cups par-boiled rice 2-3 bay leaves 4 cloves 2 cinnamon sticks 2 pinch of grated nutmeg 5 green cardamoms 3-4 mace strands 5 cups water salt For the birista: 3 large onions sliced 4 tbsp oil For the mushroom gravy: 500 g mushrooms, various wild …
POACHED EGG TOASTIE
http://yummiberry.co.za/?p=3596 (Serves 1) Ingredients: 1 tbs vinegar cooking spray 1 egg 1 slice wholemeal bread Method: Bring a pan of salted water with a dash of vinegar to the boil. Grease a heatproof cup or poaching cup with a squirt of low-cal spray and crack 1 egg into it. Lower the egg into the boiling water, bring to the boil …
TAMARIND & GINGER CHICKEN CURRY
http://yummiberry.co.za/?p=3566 Ingredients: 2 tbs vegetable oil 1 large knob ginger, peeled and finely sliced 2 garlic cloves, crushed 1 red or green chilli, finely chopped 2 tbs tamarind paste 1 tbs honey 500g deboned, skinless chicken thighs ¼ cup fresh orange juice 2 cups coconut milk 200g sugar snap peas Sea salt and white pepper …
GIANT BUTTER BEAN STEW
http://yummiberry.co.za/?p=3482 (Serves 6) Ingredients: 4 x 235g cans organic butter beans or 500g dried butter beans 100ml Greek extra virgin olive oil 3 small red onions, finely sliced 2 large carrots, finely sliced 3 celery stalks with leaves, finely chopped 4 sundried tomatoes, sliced 1kg ripe tomatoes, skinned, deseeded and finely chopped 4 garlic cloves, chopped …
GREEK-STYLE ROAST FISH
GREEK-STYLE ROAST FISH (Serves 2) Ingredients: 5 small potatoes (about 400g), scrubbed and cut into wedges 1 onion, halved and sliced 2 garlic cloves, roughly chopped 1/2 tsp dried oregano or 1/2 tbsp chopped fresh oregano 2 tbsp olive oil 1/2 lemon, cut into wedges 2 large tomatoes, cut into wedges 2 fresh skinless pollock fillets …
PRAWNS AND BRINJALS IN OYSTER SAUCE
http://yummiberry.co.za/?p=3451 (Serves 6) Ingredients: 3 tbs sunflower oil, plus 2 tsp 1 brinjal, cut into rounds then 1cm strips 1 red pepper, cut into strips 6 spring onions, trimmed and cut into matchsticks small piece finely chopped ginger 3 garlic cloves, finely sliced 175g large raw prawns 3 tbs oyster sauce cooked rice or egg noodles, …
SPICY MEATBALLS
http://yummiberry.co.za/?p=3445 (Serves 6) Ingredients: 500g minced chicken, turkey, lamb, or beef 1 medium onion, chopped 2 garlic cloves, crushed or chopped 2 tsp mild or medium curry powder 2 tsp ground cumin 1 tsp garam masala 1/2 tsp paprika or cayenne pepper 2 tbsp fresh coriander, chopped 1 egg, beaten 50g fresh breadcrumbs 1 …
VEGETABLE VERMICELLI
http://yummiberry.co.za/?p=3440 (Serves 1) Ingredients: 1/2 cup roasted vermicelli (cooked) 1 tbs oil 5-6 curry leaves 1 slit green chilli 1/4 sliced onion 1/4 sliced mixed peppers 1/4 julienned carrot 1/2 chopped tomato salt and pepper juice of 1/2 lemon a handful of chopped coriander Method: Bring plenty of water to a boil in a pan. …
BAKED PEANUT CHICKEN
http://yummiberry.co.za/?p=3433 (Serves 2) Ingredients: 2 tbsp crunchy peanut butter with no added sugar 1 garlic clove, finely grated ½ tsp ground cumin ½ tsp ground coriander ½ tsp smoked paprika 1 medium egg 2 skinless chicken breast fillets Method: Heat oven to 180C/160C fan/gas 4 and line a baking tray with baking parchment. Put the peanut …
COCONUT PORRIDGE
http://yummiberry.co.za/?p=3421 (Serves 4) Ingredients: 175g porridge oats 700ml fat-free milk 400ml can low-fat coconut milk 3 tbsp soft light brown sugar 1 tsp ground cinnamon a good grating of nutmeg, plus extra to serve 160ml can coconut cream, plus shaved toasted coconut, to serve for the compote: 3 tbsp light soft brown sugar 3 oranges, peeled …
SWEET SESAME CHILLI CHICKEN
http://yummiberry.co.za/?p=3416 (Serves 4) Ingredients: 2 tbs sunfower oil 1 large onion, halved and sliced 3 cloves of garlic, fnely chopped 5cm piece ginger, peeled and finely chopped 4 chicken breasts, cut into bite-sized pieces 300g pak choi, trimmed, leaves separated and larger leaves halved 2 tbs sesame seeds 2 tsp cornfour 1 tbs soy sauce, plus extra …
MUSHROOM & BASIL OMELETTE WITH SMASHED TOMATO
http://yummiberry.co.za/?p=3410 (Serves 2) Ingredients: 2 tomatoes, halved 3 medium eggs 1 tbsp snipped chive 300g chestnut mushrooms, sliced 1 tsp unsalted butter 2 tbsp low-fat cream cheese (to lessen calories, substitute with cottage cheese) 1 tbsp finely chopped basil leaves Method: Heat the grill to its highest setting and place the tomatoes on a …
HERB PESTO WITH SPAGHETTI
http://yummiberry.co.za/?p=3398 (Serves 4) Ingredients: 100g mixed soft herbs (choose between basil, fat-leaf parsley, mint, chives, dill – or whatever you have in your garden or fridge) 300ml crème fraiche 100g parmesan, grated 100g pine nuts, toasted 200g spaghetti Method: Put the herbs, crème fraiche and parmesan in a food processor and whizz together. Add the pine nuts and …
SESAME PANEER WRAPS
http://yummiberry.co.za/?p=3393 (Serves 4) Ingredients: 4 tbs chilli sauce 100g natural low fat yogurt 450g paneer, cut into cubes 100g sesame seeds 2 tbs sunfower oil 1 carrot, peeled and grated ½ cucumber, halved, deseeded and sliced into batons 2 little gem lettuces, shredded 4 small whole-wheat tortillas wraps, heated according to pack instructions Method: Mix 1 …
ADDICTIVE AVO SMASH
http://yummiberry.co.za/?p=3373 (Serves 1) Ingredients: ½ ripe avocado 2 cubes goat’s cheese pinch chilli flakes handful pumpkin seeds (pepitas) pinch sea salt and cracked black pepper 1 piece whole-wheat seeded low GI bread, toasted squeeze lemon juice Method: Put the avocado and goat’s cheese into a bowl and mash using a fork until combined but still …
PICNIC PERFECT SPINACH AND HALLOUMI MUFFINS
http://yummiberry.co.za/?p=3355 (makes 12 muffins) Ingredients: 250g flour 2 tbs sugar (or honey) 2 tsp baking powder 100ml olive oil 125ml plain low fat yoghurt 180ml low fat milk 1 chilli, de-seeded and chopped (optional) zest of 1 lemon 100g halloumi, grated or cut into cubes (or feta) 300g baby spinach leaves ½ bunch mint and dill, finely …
PERI PERI FISH & BAKED CHIPS WITH SPICY PEAS
http://yummiberry.co.za/?p=3334 (Serves 2) Ingredients: 375g potatoes, cut into chips 2 tsp olive oil juice ½ lemon 2 tbs piri-piri marinade 2 white fsh fllets Method: Turn oven to fan 180C/conventional 200C/gas 6. Toss the chips with half the olive oil and half the lemon juice, arrange in a layer on a baking tray, then season. …
CAULIFLOWER CHEESE BURGERS
http://yummiberry.co.za/?p=3324 (Serves 6) Ingredients: 1 very small head of caulifower (about 200g), trimmed and separated into forets 140g tinned haricot beans, drained 85g fresh breadcrumbs 140g mature cheddar 2 tbs chopped fresh fat-leaf parsley a sprinkling of grated nutmeg fnely grated rind of 1 lemon 1 tbs roasted chopped hazelnuts 1 large egg white 2 …
ROASTED SQUASH, GOAT’S CHEESE AND ASPARAGUS SALAD
http://yummiberry.co.za/?p=3313 Ingredients: 650g/1lb7oz butternut squash, peeled 2 garlic cloves, thinly sliced 2 dried chillies, crumbled 1 cinnamon stick, broken into slices leaves of 1 bunch of sage 200ml/7floz olive oil 5 tbsp balsamic vinegar salt and freshly ground black pepper 2½ tbs brown sugar 55g/2oz fresh goats’ cheese, crumbled 20 asparagus spears, steamed 100g/3½oz loosely packed …
CHICKEN WITH COUSCOUS
http://yummiberry.co.za/?p=3271 (Makes 4 portions – Suitable from 9 months) Ingredients: 15g butter 25g chopped onion 25g frozen peas 175ml chicken stock 65g quick-cooking couscous 50g diced cooked chicken Method: Start by melting the butter in a saucepan and sauté the chopped onion until softened but not coloured. Stir in the peas, pour over …
STRAWBERRY AND BANANA PUREE
http://yummiberry.co.za/?p=3240 (Makes 2 portions – suitable for babies from 6 months) Ingredients: 150g strawberries, hulled and halved 2 small bananas, peeled and sliced 2 tbs apple juice Method: Measure all of the ingredients into a jug. Blend until smooth using a hand blender. *Baby London Magazine Sep Oct 2015*
SPRING SALAD WITH TARRAGON VINNAIGRETTE
http://yummiberry.co.za/?p=3231 (Serves ) Ingredients: 2 tbs red-wine vinegar 2 tbs extra-virgin olive oil 1 tsp whole-grain mustard 1/4 tsp dried tarragon Pinch of salt Pinch of freshly ground pepper 1 clove garlic, crushed 1/2 bunch asparagus, tough ends trimmed 2 large hard-boiled eggs 5 cups mixed salad greens 10 cherry tomatoes 1 tin sardines, …
BREAD & TOMATO SALAD
BREAD & TOMATO SALAD (Serves 6) Ingredients: 3 tbs extra-virgin olive oil 3 tbs lemon juice 1 small clove garlic, minced 1/4 tsp salt, or less for cardiac health freshly ground pepper, to taste 4 cups diced seeded tomatoes, (1 1/2 pounds) 2 cups cubed whole-wheat or seeded country bread, crusts removed 1/4 cup …
SARDINES ON CRACKERS
SARDINES ON CRACKERS (Serves 4) Ingredients: 4 whole-grain Scandinavian-style cracker, such as Wasa, Ry Krisp, Ryvita, Kavli 8-12 canned sardines, preferably packed in olive oil 4 lemon wedges Method: Top each cracker with 2 to 3 sardines each. Finish with a squeeze of lemon. *Eating Well Magazine* Notes: A portable and healthy …
RED PEPPER & GOATS CHEESE FRITTATA
http://yummiberry.co.za/?p=3199 (Serves 6) Ingredients: 8 eggs 2 tablespoons finely chopped fresh oregano 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 2 tablespoons extra-virgin olive oil 1 cup sliced red bell pepper 1 bunch scallions, trimmed and sliced 1/2 cup crumbled goat cheese Method: Position rack in upper third of oven; preheat broiler. Whisk eggs, …
TANGY TROUT
http://yummiberry.co.za/?p=3163 (Serves 4) Ingredients: 4 trout fillets 50g breadcrumbs 1 tbsp butter, softened 1 small bunch parsley, chopped zest and juice of 1 lemon, plus lemon wedges to serve 25g pine nuts, toasted and half roughly chopped 1 tbsp olive oil Method: Heat the grill to high. Lay the fillets, skin side down, …
GINGER & SESAME SPROUTS
http://yummiberry.co.za/?p=3145 (Serves 8) Ingredients: 800g Brussels sprouts, trimmed and halved 1 tbsp sesame oil small piece ginger, shredded 4 tbsp toasted sesame seeds Method: Blanch the sprouts in boiling water and drain well. Heat most of the oil in a wok and add the ginger. Sizzle for a moment, then add the sprouts …
THAI PRAWN AND GINGER NOODLES
http://yummiberry.co.za/?p=3133 (Serves 2) Ingredients: 100g folded rice noodles (sen lek) zest and juice 1 small orange 1½-2 tbsp red curry paste 1-2 tsp fish sauce 2 tsp light brown soft sugar 1 tbsp sunflower oil 25g ginger, scraped and shredded 2 large garlic cloves, sliced 1 red pepper, deseeded and sliced 85g sugar snap …
ROAST PORK WITH COUSCOUS & GINGER YOGHURT
http://yummiberry.co.za/?p=3125 (Serves 6) Ingredients: 2 pork fillets, each about 500g/1lb 2oz, trimmed of any fat 2 tsp olive oil 3 tsp ground cumin 1 tsp ground cinnamon 4 tsp grated ginger 250g couscous 100g sultanas zest and juice 1 lemon small bunch mint, chopped 200g fat-free natural yogurt Method: Heat oven to 190C/170C …
FREEZER FRIENDLY CHICKEN TIKKA MASALA
http://yummiberry.co.za/?p=3099 (Serves ) Ingredients: 4 tbsp vegetable oil 25g butter 4 onions, roughly chopped 6 tbsp chicken tikka masala paste (use shop-bought or make your own – see recipe, below) 2 red peppers, deseeded and cut into chunks 8 boneless, skinless chicken breasts, cut into 2½ cm cubes 2 x 400g cans chopped tomatoes …
EASY FAMILY FISH CAKES
http://yummiberry.co.za/?p=3090 (Serves 4) Ingredients: 350g flaked fish (cod, salmon, smoked haddock etc) 3 spring onions, finely chopped 100ml milk 450g potatoes, peeled, large ones cut in half 75g frozen sweetcorn, defrosted handful of grated cheddar cheese 1 large egg, beaten flour, for dusting olive oil, for frying Method: Cook the potatoes in boiling water until …
PRAWN & COD CAKES
http://yummiberry.co.za/?p=3083 (Serves 4) Ingredients: 250g cod loin, skinless and boneless 175g cooked king prawns, chopped 175g mashed baby potatoes, skin on small bunch chives, snipped zest 1 lemon, plus 1 lemon cut into wedges, to serve 5 eggs, 1 beaten 50g breadcrumbs (or oat bran for a healthier option) 2 tsp olive oil 200g …
BIG BATCH BOLOGNESE
http://yummiberry.co.za/?p=3077 (Serves 12) Ingredients: 4 tbsp olive oil 6 smoked bacon rashers, chopped 4 onions, finely chopped 3 carrots, finely chopped 4 celery sticks, finely chopped 8 garlic cloves, crushed 2 tbsp dried mixed herbs 2 bay leaves 500g mushrooms, sliced 1½ kg lean minced beef (or use half beef, half pork mince) 6 …
CHICKEN SWEETCORN & NOODLE SOUP
http://yummiberry.co.za/?p=3066 (Serves 8) Ingredients: 2 large carrots, chopped 2 large leeks, trimmed and finely sliced 2 corn on the cobs, corn kernels cut off 200g vermicelli noodles small bunch parsley, finely chopped For the stock 2 onions, quartered 1 leek, cut into chunks 2 carrots, thickly sliced 2 bay leaves 6 black peppercorns parsley …
COURGETTE POTATO AND CHEDDAR SOUP
http://yummiberry.co.za/?p=3054 (Serves 8) Ingredients: 500g potatoes, unpeeled and roughly chopped 2 vegetable stock cubes 1kg courgettes, roughly chopped bunch spring onion, sliced – save 1 for serving, if eating straight away 100g extra-mature cheddar or vegetarian alternative, grated, plus a little extra to serve good grating fresh nutmeg, plus extra to serve Method: …
CIDER MUSTARD & HERB CHICKEN
http://yummiberry.co.za/?p=3040 (Serves 4) Ingredients: 1 tbsp olive oil 750g skinless and boneless chicken thighs, cut into large chunks 2 onions, thickly sliced 2 cloves of garlic, thinly sliced 400ml medium-dry cider 175g half-fat crème fraiche 2 tbs wholegrain mustard a small pack of parsley, chopped a few thyme sprigs (leaves only) Method: Cook the …
LEMONY TUNA & ASPARAGUS SALAD BOX
http://yummiberry.co.za/?p=3035 (Serves 2) Ingredients: 2 large eggs 200g asparagus (woody ends snapped off, spears halved) 160g can tuna in spring water 1 small red onion, very fnely chopped 125g canned cannellini beans, drained finely grated rind and juice of ½ lemon 1 tbs fresh chopped dill 1 tsp extra-virgin olive oil Method: Boil the eggs and …
CHILLI-LIME CHICKEN
http://yummiberry.co.za/?p=3028 (Serves 6) Ingredients: marinade and dressing: fnely grated rind and juice of 3 limes 3 tbs fsh sauce 3 tbs light soft brown sugar 2 red chillies, thinly sliced 1 tbs extra-virgin olive oil 2 cloves of garlic, crushed a handful of coriander stems, fnely chopped 1 tsp turmeric 8 chicken legs and thigh …
CAULIFLOWER AND APPLE SOUP
http://yummiberry.co.za/?p=3016 (Serves 10) Ingredients: 2 tbsp olive oil 50g tub margarine 200g onion, thinly sliced 700g cauliflower, very thinly sliced 2 apples, cored, peeled and diced 2 vegetable stock cubes 750ml milk 750ml water salt and freshly ground black pepper 8 tbs single cream, apple matchsticks and a few sprigs of thyme to garnish (optional) Method: Heat the …
PUFFED SALMON AND SPINACH FISH PIE
http://yummiberry.co.za/?p=3010 (Serves 6) Ingredients: For the topping: 1kg potatoes, cut into large chunks 2 large eggs, separated 400g frozen whole-leaf spinach (frozen weight), defrosted and squeezed dry 85g reduced-fat mature cheddar whole nutmeg, for grating For the filling: 500g fish – a mix of white and salmon is good (I used 2 frozen salmon fillets …
BHAJI FRITTATA
http://yummiberry.co.za/?p=3002 (Serves 4) Ingredients: 2 tbsp vegetable oil 2 onions, thinly sliced 1 garlic clove, finely chopped 2 tsp mild curry powder 450g potatoes, coarsely grated and any excess liquid squeezed out 6 medium eggs, beaten 100g frozen peas small pack coriander, roughly chopped mango chutney and natural yogurt to serve (optional) Method: …
STUFFED CHICKEN BREAST WITH ROASTED ZUCCHINI SALAD AND LEMON DRESSING
http://yummiberry.co.za/?p=2998 (Serves 2) Ingredients: for the chicken: 100g/3½oz chicken breast 75g/2¾oz Manchego cheese (or goat’s cheese or feta), thinly sliced 1 tbsp finely chopped chives 1 tbsp olive oil salt and freshly ground black pepper For the salad: 4 baby zucchini (courgettes / baby marrow) ½ lemon, juice only ½ lime, juice only …
CAJUN CHICKEN AND PINEAPPLE BURGER
http://yummiberry.co.za/?p=2990 (Serves 4) Ingredients: 4 chicken breasts 2 tbs cajun spice mix (to make: 1 tbs paprika, 1 tsp dried onion flakes, 1/4 tsp cayenne pepper, 2 tsp dried thyme) olive oil 4 canned pineapple rings in sugar free syrup 50g feta, crumbled 2 tbs yoghurt (or trim mayonnaise or buttermilk) 4 wholewheat burger buns, split and …
PARMESAN-ROASTED ACORN SQUASH
http://yummiberry.co.za/?p=2984 (Serves 4) Ingredients: 1 (1kg) acorn squash, halved lengthwise, seeded, and cut into 1,5cm thick slices 1⁄4 cup grated parmesan cheese 8 sprigs fresh thyme or 1 tsp dried thyme 2 tbs olive oil 1⁄2 tsp kosher salt, or to taste 1⁄4 tsp black pepper, or to taste Method: Preheat oven to 200°C. Toss squash slices, parmesan, …
