CHICKPEA FLOUR WRAPS

http://yummiberry.co.za/?p=3672   Ingredients: 1 cup chickpea flour 1 cup water salt optional spices to your liking e.g. cumin, coriander, chives, sliced curry leaves etc.   Method: Combine all the ingredients and whisk until smooth. Heat a non-stick pan and pour some of the batter-mixture into the hot pan to form[…]

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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[…]

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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[…]

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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[…]

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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[…]

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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[…]

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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[…]

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BREAD & TOMATO SALAD

http://yummiberry.co.za/?p=3217 (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[…]

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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[…]

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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[…]

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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[…]

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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  […]

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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[…]

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SHAVED BRUSSELS SPROUTS WITH BACON AND ALMONDS

http://yummiberry.co.za/?p=2947 (Serves 8)   Ingredients: 6 slices bacon, chopped 2 chopped tbs minced garlic 1,5 kg Brussels sprouts, trimmed and thinly sliced 3⁄4 tsp salt 1⁄2 tsp black pepper 2 tbs red wine vinegar 1⁄3 cup sliced almonds, raw or toasted   Method: Fry bacon in a large, deep skillet over medium[…]

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APPLE-MOZZARELLA QUESADILLAS

http://yummiberry.co.za/?p=2936 (Serves 8)   Ingredients: 2 tbs olive oil 8 wholewheat flour tortillas 2 tbs dijon mustard 2 green onions, thinly sliced (1⁄3 cup) 1 large red apple, cored, quartered, and thinly sliced crosswise (2 cups) 3 cups shredded reduced fat mozzarella cheese   Method: Preheat an outdoor grill to high heat (220°C or higher)[…]

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SHRIMP AND JALAPENO NACHOS

http://yummiberry.co.za/?p=2900 (Serves 10)   Ingredients: 1⁄2 cup sour cream 1⁄2 avocado, peeled, pitted, and chopped 1⁄2 lemon, juiced 1kg extra-large shrimp, peeled and deveined 2 tbs vegetable oil 1⁄2 teaspoon chipotle chile powder 1⁄2 teaspoon salt 1⁄2 teaspoon black pepper 1⁄4 teaspoon cayenne pepper 50 large tortilla or wholewheat toasted wraps cut in triangles[…]

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HARICOT BEAN SALAD

http://yummiberry.co.za/?p=2860 Serves 4   Ingredients: 150 g (¾ cup) dried haricot beans 1 tbsp white wine vinegar 1 vine-ripened tomato, chopped 15 g finely chopped flat-leaf parsley 1 red onion, diced 2 long green chillies, thinly sliced 2 tbsp olive oil sea salt and freshly ground black pepper handful of[…]

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OATMEAL WITH SAUTEED MUSHROOMS, ONION AND THYME

http://yummiberry.co.za/?p=2782   Ingredients: 2 cups water (1 cup water if using old-fashioned oats) 1 cup steel-cut oatmeal (or rolled old-fashioned oats) 2 tablespoons olive oil, plus additional to taste 1/2 medium onion, finely sliced 2 cloves garlic, minced 6 to 8 ounces crimini mushrooms, sliced 3 to 5 sprigs fresh[…]

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CHICKEN OAT PORRIDGE WITH HORSERADISH

http://yummiberry.co.za/?p=2741 (Serves 4)   Ingredients: 2 tbs refined coconut oil, divided 100g skinless chicken breast, sliced into small strips 1/4 cup chopped onion 1 tbs chopped garlic 1 tbs chopped ginger 1/4 cup finely grated carrots 4 cups low sodium chicken broth 1 tbs fish sauce 1 cup old fashioned rolled[…]

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FILIPINO COCONUT CORN

http://yummiberry.co.za/?p=2731   Ingredients: 3 cups reduced fat coconut milk (or substitute half with water) 1 cup rolled oats 1 can creamstyle sweetcorn 1/2 cup honey   Method: Heat the coconut milk in a large saucepan over medium heat. Add the rolled oats and cream style corn. Lower the heat and bring to a simmer. Cook for[…]

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MUSHROOM MATZO KUGEL

http://yummiberry.co.za/?p=2648 (Serves 8)   Ingredients: 2 cups low-sodium chicken broth 4 matzo crackers, broken into small pieces (2 cups) 2 tbs olive oil 1 cup chopped onion 1⁄2 tsp salt 1⁄2 tsp black pepper 250g wild sliced mushrooms (such as cremini, oyster, and shiitake; 4 cups total) 1⁄4 chopped fresh flat-leaf parsley 6 large[…]

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CHICKEN PASTA SALAD WITH CONFETTI VEGGIES

http://yummiberry.co.za/?p=2628 (Serves 4)   Ingredients: 280g cooked orzo pasta (preferably durum wheat, like Fatti’s & Monis) 2 cooked chicken breasts, diced ¼ cup each of diced red, yellow & green bell peppers ¼ cup diced carrots ¼ cup petite peas 2 scallions, sliced 1/3 cup dried black currants Salt & black pepper[…]

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SWEET POTATO BURGERS

http://yummiberry.co.za/?p=2474 (Serves 4) . Ingredients: 1 medium sweet potato 1 1/2 cups drained and rinsed canned cannelini beans 2-3 tbs oat bran 1 tbs tahini or nut butter, softened 1 tsp pure maple syrup (or pinch stevia for sugar-free) 1/4 tsp garlic powder or spice blend salt, pepper, optional cayenne or[…]

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EASY FRENCH TOAST AND FRUIT

http://yummiberry.co.za/?p=2283 (Serves 2)   Ingredients: 1 egg 1 egg white 1 tsp Stevia (or your favourite sweetener) 1 tsp ground cinnamon 2-3 slices whole-grain bread (look for brands with extra fibre) ½ cup fresh fruit (peaches, strawberries, bananas, blueberries, or raspberries) 2 tsp sugar-free or real maple syrup (or honey)[…]

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BUTTERNUT HASHBROWNS WITH EGG AND CARAMELISED ONION

http://yummiberry.co.za/?p=2233 (Serves ) Ingredients 1 tbs tub margarine 3 cups shredded butternut squash 1/4 small onion, chopped 1 tsp salt, plus more for egg 1 tsp ground black pepper, plus more for egg 1 tsp cayenne pepper 2 eggs (optional) hot sauce, optional for garnish and Chipotle Tabasco is highly recommended,[…]

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COURGETTI SPAGHETTI

http://yummiberry.co.za/?p=2226 (Serves 4)   Ingredients: 2 tbs olive oil 1 red onion, finely chopped 1 clove garlic, crushed ½ – 1 level tsp dried crushed chillies (optional) 2 cans chopped tomatoes 1 tsp balsamic vinegar 4 large courgettes 40g grated parmesan   Method: Heat 1 tbsp of the olive oil[…]

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MOCK POTATO SALAD

http://yummiberry.co.za/?p=2210 (Serves 10)   Ingredients: 1 large head cauliflower, chopped 1 1/2 cups trim mayonnaise 1/2 cup fat-free sour cream 3 tbs creamy Dijon mustard 1/2 envelope dry ranch dressing/dip mix 2 tbs fat-free orley whip salt 1 cup diced red onion 2 celery stalks, diced 6 hard-boiled egg whites, chilled and[…]

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FRIED SHRIMP CAULIFLOWER RICE

http://yummiberry.co.za/?p=2203 (Serves 4)   Ingredients: 10-15 raw shrimp, peeled and de-veined with tails removed ½ tsp corn starch 1 egg 2 cups cooked cauliflower rice (recipe link is listed above) ¼ cups frozen peas, defrosted ¼ cups frozen diced carrots, defrosted (or 1 medium carrot, diced) 2 cloves garlic, minced[…]

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CARROT PASTA WITH A CREAMY ZESTY GARLIC SAUCE

http://yummiberry.co.za/?p=2189 (Serves 1)   Ingredients: For the noodles: 1 big carrot, made into noodles (you can use a veggie noodle/pasta machine or a julienne peeler) For the sauce: 1 full TBSP un-hulled or regular tahini (sesame paste) 1 TBSP good walnut oil (or good olive oil) 3 TBSP fresh lemon juice[…]

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SALMON AND AVOCADO CEASAR SALAD

http://yummiberry.co.za/?p=2084 (Serves 6)   Ingredients: 2 thick slices white bread 15g butter 1 tbsp olive oil 1 Heart of Romaine lettuce 3 x 100g packs Asda Extra Special Smoked Salmon 1 ripe avocado, peeled, stoned and sliced 8 tbsp Asda Caesar Dressing (from a 245ml bottle) 75g Parmesan cheese  […]

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GARLIC MUSHROOMS ON TOASTED HEALTH BREAD

http://yummiberry.co.za/?p=2077 (Serves 4)   Ingredients: 3 tbsp olive oil 250g mushrooms, sliced 3 cloves garlic, crushed 3 tbsp crème fraîche 3 tbsp chopped parsley health bread, toasted, to serve   Method: Heat the olive oil in a non-stick pan, add the mushrooms and cook over a high heat for 4-5[…]

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BROWN RICE STIR FRY

http://yummiberry.co.za/?p=2050 (Serves 4)   Ingredients: 2 tbs canola oil 4 large eggs salt and pepper 3 cloves garlic, finely chopped 3cm piece fresh ginger, peeled, chopped 120g snap peas, trimmed, halved 3 heads baby bok choy, quartered lengthwise 3 cups cooked brown rice 1 tbs fresh lime juice 3 radishes, sliced 2 scallions, thinly[…]

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CHARGRILLED VEGETABLE SALAD

http://yummiberry.co.za/?p=1976 (Serves 6)   Ingredients: 2 red peppers 3 tbs olive oil 1 tbs red wine vinegar 1 small garlic clove, crushed 1 red chilli, deseeded, finely chopped 1 aubergine, cut into 1cm rounds 2 red onions, sliced about 1½ cm thick but kept as whole slices 6 plump sundried[…]

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VEGGIE AND HERB FRITTATA

http://yummiberry.co.za/?p=699 (Serves 6) Ingredients: 1 cup grape tomatoes, halved 8 large eggs ¼ cup low fat milk ½ tsp salt ¼ tsp freshly ground black pepper 2 tbs butter 1 cup packed fresh spinach, chopped ¼ cup shredded fontina cheese 2 tbs fresh dill, chopped 6 tbs fresh chopped basil,[…]

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CRISPY BAKED CHICKEN SPRING ROLLS

http://yummiberry.co.za/?p=546 (makes about 12 rolls) Ingredients: 1 tbs minced garlic 2 tsp minced fresh ginger 1 tsp sesame oil 1 tbs olive oil, plus more for brushing on rolls 500g ground chicken 1 cup finely shredded green cabbage 2 scallions, finely chopped 1 cup sliced shitake mushrooms 2 tbs hoisin[…]

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STRAWBERRY BRUSCHETTA GRILLED CHEESE

 http://yummiberry.co.za/?p=326 (Makes  4-6 small sandwiches) Ingredients: cooking spray 8 thinly sliced pieces of low GI bread 4 large strawberries, chopped (about 1 cup) 4 large basil leaves, slivered 1 teaspoon extra virgin olive oil ½ teaspoon balsamic vinegar ¼ teaspoon lemon zest salt and pepper 8 ounces brie cheese Instructions:[…]

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