Slow Cooked Beef Stew

For beef marinade 

1 tablespoon hot paprika 

2 knorr seasoning cubes

4 garlic cloves 

1/3 red onion

3 bay leaves 

1/2 teaspoon dried thyme 

2 tablespoon soy sauce

Thumb sized ginger (grated)

Pinch of salt 

650g stewing beef

For stew

2 large carrots (cut in chunks)
4 Spring onions (sliced)

4 large potatoes (cut in chunks)

1 ripe plantain (cut in chunks) 

1/2 pointed pepper (tatshe)

3 shallots (sliced)

3 tablespoons coconut oil

1 and 1/4 cups hot water 

1 and 1/2 tablespoons corn flour 

Cooking instructions 

Combine beef, soy sauce, knorr seasoning, garlic, ginger, thyme, bay leaves and onion. Leave in the fridge to marinate for 30 minutes.
In an oven pan/pot; add coconut oil and heat up. Then add the marinated beef, Spring onion; seal in ingredients and allow cooking for about 5 - 10 minutes. 
Then stir in the corn flour before adding the potatoes, plantain, carrots, pointed pepper, Spring and shallots. Add 1 and 1/4 cup hot water. Stir, add salt to taste it need be and bring to gentle simmer. 
Cover pot with lid or foil if pot has no lid. Place in the oven and cook for 1 hour 30 minute or until the beef is tender; on gas 160C. 
Note: You can add more corn flour if you feel the need to thicken more

Note: You can add more corn flour if you feel the need to thicken more. 

Garlic and Paprika Chicken Drumsticks

Ingredients

8 chicken drumsticks 

2 tablespoons soy sauce

6 garlic cloves 

1 tablespoon hot paprika 

Ginger 

1/2 tablespoon maple syrup 

Salt 

1 tablespoon maggi liquid seasoning 

1 tablespoon olive oil 

1 tablespoon lime juice 

2 shallots 

Instructions

Combine all ingredients in a nutribullet or blender. Blend until smooth. 

Pour over the drumsticks, leave in the fridge to marinate for at least an hour 

Preheat oven to 170C. 

Place drumsticks on a baking tray or cast iron pan. 

Roast for about 40 minutes or until cooked through; turn them 20 minutes into cooking time. 

Turmeric Coconut Fish Curry

This turmeric coconut fish curry makes a perfect dinner on a hot date night; just spicy enough to prompt a heat induced appetite. This creamy colourful cod one pot, is quick and easy to cook and any fish of choice can be used.

Ingredients

2 x coconut cream (160ml each)

650g Cod fish fillets (cut into chunky pieces)

4 red chillies (finely cut)

2 spring onions (cut)

1 and 1/2 knorr chicken seasoning

handful basil leaves (sliced)

1 teaspoon turmeric

3 garlic cloves (crushed and chopped)

1 tablespoon coconut oil

6 mini Carrots 

1 red bell pepper (sliced)

1 pak choi

corn flour to thicken if need be (about a tablespoon corn flour and tablespoon water)

Instructions

In a non stick pan or wok, place the chunky cod fillets.

Season by adding the red chillies, half of the sliced basil leaves, the knorr seasoning cubes, crushed garlic cloves, coconut oil and spring onions.

Place on a medium gas heat, allow to heat up for about 3 - 5 minutes. Add the coconut creams, turmeric and stir in to coat the fish. 

Cover pan with lid and bring to boil. Allow to cook for about 6 minutes.

Add the carrots and bell pepper; allow to simmer for 10 - 12 minutes. At this point, start boiling rice.

Once sauce is reduced a little bit, the add the pak choi, remaining sliced basil leaves. stir in and turn off the gas.

However, if  curry is a bit watery, add corn flour thicken.

Serve hot with rice.
Enjoy.

Clean Eats - Oil Free Omelette

Ingredients 

3 free range eggs

4 baby cherry tomatoes (sliced)

3 small chillis (finely cut)

basil leaves (finely cut)

2 spring onions (sliced)

1/2 teaspoon garlic powder

Pinch of salt

Mushrooms were cooked in a little coconut chicken sauce

Another way to enjoy oil free omelette with stewed shredded oil bean seed (ugba)

Instructions

Crack eggs into a small bowl, add all ingredients and whisk.

Pour the egg mix into microwave omelette maker.

Place in the microwave and microwave for 5 minutes or until cooked properly.

Enjoy

Blend and Go...

Vegetable and Fruit Smoothie

Ingredients

1 sharon fruit

2 small carrots

Handful baby spinach

5 cubes frozen pineapple

3 frozen strawberries

1 cup soya milk

1 teaspoon freshly squeezed lime juice

Instructions

Place all ingredients in a blender or nutribullet

Blend until smooth.

Pour in a glass and enjoy.

Coconut Cream Chicken Legs

Ingredients

4 chicken legs 

6 garlic cloves 

Thumb sized ginger

2 star anise

160 ml coconut cream

1 bay leaf

1 teaspoon sea salt

1 teaspoon dry thyme

2 tablespoons soy sauce 

1 teaspoon hot smoked paprika

2 teaspoons freshly squeezed lime juice. 

1 teaspoon olive oil 

Instructions

• Combine all ingredients except the chicken legs in a nutribullet or a blender, blend until smooth. 
• Place the chicken legs in a bowl and pour over the spice mix. Cover and  marinate overnight. 
• Preheat oven at 140 degrees. Transfer marinated chicken legs onto an oven tray or cast iron pan. 
• Bake until chicken is properly cooked. Takes like 45minutes to an hour. 
• Enjoy.