Category: Recipes

10 Minute Meal: Quick, easy, healthy

A delicous pasta, spinach and canned salmon or tuna meal. Ready in 10 minutes, with 5 ingredients and one pot.
Quick, easy, healthy: 10 minutes, 5 ingredients, one pot. Perfect!

Busy day? Rushing home? Here’s a 10 Minute Meal that’s quick, easy and healthy, and only requires five basic ingredients and one pot. It doesn’t get much better than that!

10 Minute Meal ingredients

Fresh fettucine, 1 pack of 375 grams, a little olive oil, 1 tub of herb and garlic cream cheese, 250 grams washed baby spinach, and 1 can of salmon 410 grams (or tuna, whatever you like best).

How to make this 10 Minute Meal

First of all, bring a large pot of water to the boil. Then, drop in the fettucine and cook for around 3 minutes, or until al dente, as per your preference. Next, drain the water. Toss the pasta with a little olive oil. After that, place the cream cheese on top of the pasta, and place spinach on top of that as well. Just for good measure, add 2 tbs. of water and stir. Now, put the lid on pot and set on lowest heat possible.

Meanwhile, clean the can of salmon by draining the liquid, and removing dark skin and bones. However, if using tuna, just drain the liquid. Use a fork to cut the canned fish into smaller pieces, but don’t mash it. Mix the fish through the pasta. By now, your spinach will have wilted and the cream cheese will have melted. Stir everything through well, and use some salt and pepper to finish off.

There you go, your 10 Minute Meal is now ready to be enjoyed!

You can make it more fancy by adding some cut smoked salmon through the pasta as well, or using more tuna (add an extra can).

Enjoy your 10 Minute Meal: Quick, Easy, Healthy

Summer Salmon Salad

Summer Salmon Salad

Salmon Salad, a delicious meal for hot days….eat it with fresh, crusty sourdough bread, or, as shown, use Cos lettuce leaves for scoops of mouth-watering, healthy summer food with added crunch

Prep time: 20 minutes
Serves 4-6


2 medium potatoes 
1 can pink salmon, 415 g.
1 can red salmon, 105 g.
2-3 tbsp. whole egg mayonnaise, soy-mayonnaise or an egg-free substitute
3-4 tbsp. of good quality real, natural yogurt (Greek style, thick)
1/2 tbsp. of tomato sauce
1 tsp Dijon Mustard
fresh lemon juice

Cos lettuce leaves
Boiled eggs

How to make it (even for low level cooking skills)

Peel and boil potatoes. Drain, mash with fork, set aside to cool.
Drain the liquid from the cans of salmon. Mix red and pink together; the red salmon adds depth of flavour while pink salmon keeps costs down.
Clean salmon: remove black skin parts, etc., but keep bones in the mixture. Mash with fork or with blender to ensure bones are completely emulsified (the bones provide excellent calcium, so why throw them out?).

Mix cleaned salmon in with potatoes. Set aside.

Mix mayo (or substitute), tomato sauce, mustard and yogurt in a bowl. Season with salt, pepper, and lemon juice to own liking. 

Mix sauce into potato and salmon mix. Mash together, but keep a level of texture in it; don’t “puree” it. Store in fridge for 1 hour before serving.

Serve as desired:  add boiled eggs, tomatoes, etc as per your own liking. See photo. Serve with fresh breads, in a wrap, on a Cos leaf or as a dip with crackers.

This Salmon Salad can be stored in the fridge for maximum 48 hours.

TIP: Do not mix tomatoes and cucumber into the Salmon Salad mix. The liquids from these vegies will make the mixture go quite soggy, and it will diminish flavour and texture.

Golden Date Milk

Golden Date Milk, for a good’s night rest

Golden Date Milk

Golden Date Milk…an even better version of the popular Golden Milk, this recipe brings extra benefits for a restful sleep. With Golden Date Milk, you include dates, obviously, and vary some of the original ingredients to your own liking. Golden Milk originates from India, whereas Date Milk has its roots in the Middle East.

Normally, in India, spices such as turmeric, ginger, cinnamon and cardamom simmer in cow- or plant-based milk. First of all, there are numerous benefits of turmeric: it is anti-inflammatory, anti-viral, anti-bacterial, and good for brain health and mood regulation. Secondly, cinnamon has blood sugar regulating abilities and helps improve digestion and soothing the stomach. To top it off, ginger is an anti-inflammatory too, a digestive stimulant, and has a natural chemical compound that has slight sedative qualities. All in all, a winner on all fronts. Even more so, as research has shown that in combination, these spices have even more impressive health benefits.

In addition, we include dates in this recipe, giving it an more Middle Eastern twist. There, kids and adults drink Date Milk before bed to get a good night’s rest. Dates are rich in tryptophan, which helps relaxation. Combine the two recipes and cultures and you get a great-tasting Golden Date Milk drink that promotes restfulness and sleep. Moreover, it’s easy to prepare, and full of minerals and anti-oxidants.

Golden Date Milk Recipe

  • 200 ml milk of your choice – cow or plant-based
  • 5 Medjool dates, chopped into small pieces
  • 1/2 tsp freshly ground turmeric, or 1 tsp powdered turmeric
  • 1/4 tsp grated fresh ginger, or 1/2 tsp of ginger powder
  • 1/2 tsp of cinnamon powder, to sprinkle on top
  • 1 tsp of honey (optional, as the dates already make this a sweet tasting drink)

Put all ingredients, except cinnamon, in a small pot and bring to heat. Once at near-boiling point, reduce heat and simmer on lowest setting for around 10 minutes. Strain as desired, or chew the little date pieces in the milk to add extra taste. Serve with the cinnamon sprinkled on top.

Be mindful that little children can choke on the date pieces, so straining is a must.

This delicious and highly beneficial drink is also really nice as a cold milk drink. You can make bigger quantities as desired and store it in the fridge for up to 48 hours.

Sweet dreams…Golden Date Milk

Mango Iced tea

A cool recipe for hot days…Mango Iced Tea

Use per 1 liter water
4 teabags
1 large ripe mango or two small ones
1 tbsp. of honey or raw sugar (optional)
squeeze of lemon or lime juice

Make this recipe as is, or dilute it with ice-cubes or water

Full of anti-oxidants and vitamin C

Boil half of the water and pour over teabags. Brew 3-5 minutes, depending on how strong you like your tea. Meanwhile, peel the fruit. Slice the outer layer of the mango into small chunks of flesh, drop them in the remaining 500 ml cold water. Hold the remaining mango above the cold water and squeeze the flesh around the pip while removing the remainder of the flesh as a pulp. Add a squeeze of fresh lemon or lime, and stir.

Remove teabags, stir in honey/sugar until dissolved. Mix the tea brew with the mango water. Set in fridge to cool. Make it taste super special by serving it sprinkled with some coconut flakes and a dusting of cinnamon. Do it as a mocktail? Serve in cocktail glass and add a thin slice of lemon on the side of the glass  to make it look super fancy

This recipe works with all current seasonal stone fruits, and is a great way to use up fruit that is getting almost too ripe. Mixing fruits can be really good too; adding pineapple creates an even richer flavour to your iced tea.

Have a great summer

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