SWEET & CREAMY PUMPKIN ISIDUDU WITH CURRIED CABBAGE
- 750 ml cooked pumpkin
- 1 litre water
- 625 ml maize meal
- 60 ml sugar
- 5 ml salt
- 45 ml oil
- 1 onion
- 3 cups cabbage
- 3 potatoes, peeled, diced, boiled
- 3 garlic cloves, crushed
- 15 ml curry powder
- 15 ml paprika
- 1/4 teaspoon salt
- First make isidudu (pumpkin pap): boil water, then add sugar, salt and pumpkin, stirring to mix.
- Add maize meal and mix well.
- Leave to simmer for 30 minutes, stirring occasionally.
- In a separate pan, heat oil and add onion, fry till translucent.
- Add garlic, curry powder and paprika and mix well.
- Add cabbage, cooked potatoes, salt, and saute until the cabbage is soft. Season if needed.
- To serve, spoon curried cabbage over isidudu.
CARROT CAKE OATMEAL
- 1/2 Cup Rolled oats
- 1/2 Cup Rugani Juice carrot juice
- 1/2 Cup Soy/nut milk
- 8 Dates, chopped
- 1 Teaspoon Cinnamon powder
- 1/4 Teaspoon Ginger powder
- 1/4 Teaspoon Salt
- 1 Teaspoon Vanilla Extract / Essence
- 1/4 Cup Walnuts
- Place the oats, Rugani Juice and nut/soy milk in a small pot and bring to the boil. Once bubbling, turn down the heat and let the oats simmer.
- Add in the dates (or raisins), cinnamon powder, ginger powder and salt. Cook, uncovered, for about 10 minutes until the is soft and creamy.
- Remove from heat and stir in the vanilla extract / essence and walnuts.
- Scoop into bowls and garnish with the toppings.
- Add more nut/soy milk for a runnier porridge and mashed banana, maple or date syrup for extra sweetness.
- Instead of cooking, mix all ingredients together in a bowl and place in the fridge overnight to enjoy the next morning.
COCO YOGURT WITH STRAWBERRIES, NUT AND SEED CRUMBLE AND BEETROOT REDUCTION
- 2 cups coconut yoghurt
- 100 g seed mix
- 100 g mixed nuts (roughly chopped)
- 200 g strawberries (stems removed and sliced)
- 200 ml Rugani Beetroot and Zobo juice
- 50 ml maple or date syrup
- In a saucepan heat the beetroot zobo juice and syrup.
- Reduce on a low heat for approximately 30 minutes until 1/3rd of the original mixture or until the consistency of honey. Cool completely.
- In a frying pan, toast the seeds and nuts until golden brown, being careful not to burn. Cool completely.
- To assemble divide and layer the yoghurt, nut mixture and beetroot reduction in layers.
- Serve immediately.
By Simone Kruger, Yellow Papaya for Rugani Juice: https://yellowpapaya.co.za
CHOC-CHIP BANANA MUFFINS
- 1 flax egg (1 tablespoon flaxseed powder, mixed with 3 tablespoons water)
- 2 ripe bananas
- 1/2 cups soy milk
- 1/2 cup oil
- 1 teaspoon vanilla essence
- 1 1/2 cups flour
- 3/4 cup sugar
- 2 teaspoon s baking powder
- 1/2 teaspoon bicarbonate soda
- 1/4 teaspoon salt
- 160 g Cocoafair dark chocolate chips
- Preheat the oven to 180 degrees Celsius.
- Spray a muffin pan or line with cupcake paper cups.
- In a small bowl, mix 1 tablespoon ground flaxseed powder with 3 tablespoons water and allow to stand for 2-3 minutes.
- Mash the bananas in big mixing bowl, add the soy milk, oil, vanilla essence & flax-egg mixture & stir to combine.
- In a separate bowl, sift all the dry ingredients.
- Gently mix the wet ingredients into the dry batch. Add choc-chip & fold in.
- Scoop 1-2 tablespoons of sticky batter into each muffin cup & bake for 30-35 minutes.
- Remove from the oven and test if it’s cooked: stick a toothpick into the middle of a muffin. If it comes out clean, it’s ready!
Variety: Swop chocolate chips with raspberries, chopped dates or nuts.
BUCKWHEAT CARROT, BUTTERNUT AND BUTTERBEAN SALAD
- 2 cups dehusked buckwheat
- 1 cup Rugani Carrot and Turmeric Juice
- 1 tsp butter
- 300 g butternut (skinned and cut into cubes)
- 1 can butter beans
- 1 tbsp harissa paste
- 1 packet rocket
- For the dressing
- 1 tbsp olive oil
- 50 ml Rugani Carrot and Turmeric juice
- 1 tsp dijon mustard
- Place the carrot and turmeric juice and 3 cups of water and heat until a boil.
- Add the buckwheat and cover tightly and cook for 10 minutes.
- Move from heat (even if there is still some water remaining), add butter, stir gently with a fork, cover with a lid and a tea towel, and allow to rest for 20-30 minutes.
- Cook the butternut until soft. Cool to room temperature.
- In a salad bowl mix the harissa and butter beans.
- Add the cooked buckwheat and butternut and mix.
- Whisk the dressing ingredients together.
- Serve the salad on a bed of rocket and top with dressing.
By Simone Kruger, Yellow Papaya for Rugani Juice https://yellowpapaya.co.za
CHICK(PEA) PESTO-MAYO SARMIE
- 3 x cups cooked chickpeas (drained and skins removed)
- 1 avocado (pitted)
- 3 x stalks of celery (washed and finely chopped)
- 4 tablespoons of egg-free mayonnaise
- 2 tablespoons Pesto Princess Basil Lemon Pesto
- 1 tablespoon of lemon juice
- Salt & pepper
- Fresh herbs (sprouts or microgreens of choice)
- 2 tablespoons Pesto Princess Classic Hummus
- Corn cakes (lettuce leaves, wholegrain toast or whole wheat wraps to eat the smash with.)
- In a big mixing bowl, smash up the chickpeas and avocado with a fork, potato masher or food processor until you reach a chunky consistency.
- In a small bowl, mix the Pesto Princess Basil Lemon Pesto into the egg-free mayonnaise.
- Add the chopped celery, pesto-mayonnaise, lemon juice, and fresh herbs or microgreens and mix through.
- Season with salt and pepper according to taste.
- Spread the Princess Princess hummus on the insides of two slices of bread. Add the filling along with any additional salad vegetables such as leafy greens, tomato, cucumber, gherkins, and top with toasted nuts and seeds or onion sprinkles.
- Close the sandwich and enjoy.
Photo credit: Human & Rousseau/Myburgh du Plessis
MUSHROOM AND SPLIT LENTIL DHAL
- 1 cup dried split red lentils (rinsed)
- 2 cups vegan stock (vegetable or beef powder stock)
- 2 teaspoons coconut oil (or canola oil for frying)
- 1 red onion (chopped)
- 1 garlic clove (minced)
- 3 teaspoons Pesto Princess Chermoula paste
- 1/2 teaspoon ground turmeric
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 330 g white button mushrooms (sliced)
- 2 carrots (peeled and grated)
- 1 teaspoon ground onion powder
- 1 teaspoon ground garlic powder
- 2 teaspoons Pesto Princess Chermoula paste
- 2 tablespoons soy sauce
- 1/4 - 1/2 teaspoon chili flakes (optional)
- 2 cups coconut milk
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh coriander
- Pesto Princess Coriander and Chilli pesto
- Rinse the lentils until water runs clear using a sieve. Set aside.
- Heat the coconut oil in a non-stick pot.
- Add the onion and fry until translucent. Add a tablespoon of hot water if needed.
- Add the garlic and fry until brown and fragrant.
- Add the Pesto Princess Chermoula paste, cumin, coriander and turmeric and mix to coat all of the onion and garlic.
- Add the sliced mushrooms and fry until soft, add a tablespoon of hot water if needed.
- Add the grated carrots and mix through.
- Transfer the rinsed and drained lentils to the pot along with the two cups of stock.
- Place lid on the pot and simmer over low heat.
- When almost all of the water has absorbed, add the coconut milk, garlic powder, onion powder, soy sauce, lemon juice, chilli flakes and extra Pesto Princess Chermoula paste. Stir the ingredient well.
- Return the lid to the pot and simmer further until the lentils are cooked soft. Stir occasionally.
- Season with salt and pepper to taste and garnish with fresh coriander.
- Serve with rice, naan or rotis and a dollop of Pesto Princess Coriander & Chilli pesto.
Instead of Chermoula paste, you can also make use of curry powder or curry paste.
Stuffed Acorn Squash
- 1 acorn squash
- 1 cup brown rice (cooked in veg broth and drained (see instructions))
- 1 cup brown lentils (cooked in veg broth and drained (see instructions))
- 4 cups vegetable broth
- 1 cup mushrooms (diced)
- 1/2 cup onions (diced)
- 2 tablespoons garlic (minced)
- 2 teaspoons ground cumin
- 1 tablespoon ground paprika
- 1 cup tomato sauce
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 tablespoon dried parsley
- Salt & pepper to taste
- 2 tablespoons roasted nuts (optional)
- 1/4 cup cherry tomatoes (chopped)
- 1 sprig rosemary (fresh)
- Cut acorn squash in half. Chop off stems or tails so that it can lay flat.
- Leaving seeds inside, roast squash halves face down on a baking sheet at 200 degrees Celcius for
- 50 minutes.
- Remove from oven and turn upside-down to remove seeds.
- Cook rice and lentils in vegetable broth. Drain and reserve liquid.
- In a large pan, cook onions and mushrooms on high till mushrooms
- release liquid.
- Add herbs and spices and cook for 5 minutes.
- Add lentils and rice and 1⁄2 cup remaining veg broth.
- Season with salt & pepper to taste.
- Fill squash halves with lentil mixture.
- If desired add roasted nuts or seeds for crunchy texture and additional protein.
- Top with chopped cherry tomatoes and fresh rosemary.
- Return squash halves to the oven at 180 degrees Celcius for 10 minutes before serving.
Recipe: Culinary Specialist François Murphy, HSI-Canada Photo credit: HSI-Canada
COMMUNITY CHILLI WITH SPINACH, BEANS & CORN
- 1 x cup stock (1 cube veg stock mixed into 1 cup of hot water)
- 1 x onion (peeled and finely chopped)
- 1 ½ x teaspoon garlic (minced)
- 2 x teaspoons ground cumin spice
- 2 x teaspoons paprika spice
- 1 x teaspoon turmeric spice
- 4 x chopped tomatoes
- 1 x tin (410g baked beans / fresh beans)
- 3 packed cups spinach (150g, washed, cored and sliced into strips)
- ¼ teaspoon salt and pepper (for taste)
- 1 x tin (410g corn, drained / fresh corn, cut off the cob)
- 1 x teaspoon chilli flakes (more if you want a spicy kick)
- 2 tablespoons 50 grams sachet tomato puree
- In a large pan/ pot, fry the chopped onion in 2 tablespoons of stock over medium heat until soft and sweet (about 10 minutes). Add more stock (2 tablespoons at a time) every time you see the onion starts to stick to the bottom of the pan.
- Add the garlic and spices (cumin, paprika, and turmeric). Add more stock (2 tablespoons at a time) and mix well to create a paste in the pot. Continue until all the stock is done.
- Add the chopped tomatoes, baked beans and spinach. Mix well and let it simmer on the stove over low heat until the spinach is cooked (about 10 minutes). Stir continuously.
- Add the corn, chilli flakes and tomato puree and stir well. Cook for another 5 minutes.
- Add the salt and pepper for taste.
- Serve hot with lettuce cups or starch (cooked rice, mash potato, pap, couscous or samp corn) or with steamed vegetables.
- 12 Flour wraps defrosted
- ½ kg tomatoes (sliced)
For the cheese sauce
- 3 large potatoes (peeled and cubed)
- 23 grams Nutritional Yeast
- 240 ml coconut oil (or olive oil blend)
- ½ teaspoon salt
- 1 teaspoon paprika
- 30 ml lemon juice
For the refried beans
- 1 ½ kg baked beans
- ½ kg onions (chopped)
- 360 grams red pepper (chopped)
- 10 grams paprika
- 3 grams cayenne pepper
- 7 grams oregano
To make cheese sauce
- Cook potatoes until soft in boiling water.
- Place the boiled potatoes (must use them while they are still hot, otherwise it will result in a lumpy cheese sauce rather than a creamy smooth one), nutritional yeast, oil, lemon juice and salt in the processor and mix until smooth.
- If the cheese becomes a dough and makes a ball in the processor, add just a bit more oil (about 15m (a tablespoon) at a time)
To make the refried beans
- Heat oil in a pan on low-medium heat and fry onions and red pepper for a minute.
- Now add cayenne, oregano, paprika and salt and continue to fry for about 2 minutes.
- Once the red pepper is soft, add the baked beans and mix together.
- Mash the baked beans a bit using a potato masher or fork so that the mixture is mashed but still a bit chunky.
- Now place about 4 full tablespoons of refried beans onto one half side of the wrap and spread evenly, enough to cover the half, add 3 or 4 slices of tomato, followed by a dollop of cheese sauce to cover the mixture completely. Fold over the wrap to make a half moon.
- Place the half-moon filled wrap on a lightly oiled pan on medium heat and fry until it becomes golden brown, then flip over and fry until the other side is golden brown and crispy too. This should take about a minute on each side.