Table of contents for January 2024 in Meal-Solve

1. Make sure you have all the ingredients and equipment needed before you start cooking or baking. 2. Use measuring cups and spoons to ensure that you add the right amount of each ingredient. 3. Preheat the oven to the temperature specified in the recipe before you start baking. 4. Stick to the recipe as closely as possible, especially when it comes to baking. Baking is a science, and even small changes can affect the outcome. 5. Use the right equipment for the job, such as a sharp knife for chopping vegetables or a whisk for beating eggs. 6. Keep your workspace clean and organized to avoid cross-contamination and make it easier to work. 7. Taste the food as you cook to adjust the seasoning and make sure it tastes…

Roasted Green Beans 4-6 servings 20 minutes NOTES Using fresh green beans works best, however, if you only have frozen, make sure to cover them and roast for a few more minutes to prevent them turning mushy. Don’t overcook! They go from light brown to burnt quite quickly, so keep an eye on the oven. Roasting green beans does bring out a lot of natural sugars, but those sugars quickly turn to starch as they cool, so serve while warm. INGREDIENTS I kg fresh green beans2 tbsp olive oilZest and juice of 1 lemon4 cloves chopped garlic1 tbsp toasted sesame seeds2 tbsp toasted cashew nutsSalt and pepper METHOD 1. Top and tail the green beans 2. Rinse and pat dry 3. Arrange in an ovenproof dish 4. Drizzle with olive…

MEAL-SOLVE'S TOP 10 TIPS FOR A BALANCED HEALTHY LUNCHBOX 1. K..I..S..S– Keep It Super Simple! Pack food which is easy to eat and packed in lunchboxes which are easy for kids to open. For example, peel a mandarin, cut grapes in half etc. 2. LOVE YOUR LEFT OVERS! – Cook a little extra for dinner, using the left overs as lunch options. Shredded chicken, fried rice, pasta, mac n’ cheese, boiled egg and potato make great additions to the lunchbox. 3. GET FRESH! – Include a mix of fresh fruit and vegetables in lunchboxes to boost nutrition and make sure the kids are getting their essential vitamins and minerals. Add in some vegetable sticks with avocado or hummus, or fruit skewers with a yoghurt dip. 4. BALANCING ACT! - Try…

All-Purpose Flour: 1 cup = 125 grams = 250 ml1/2 cup = 63 grams = 125 ml1/3 cup = 42 grams = 83 ml1/4 cup = 31 grams = 62 ml1 tablespoon = 8 grams = 15 mlGranulated Sugar:1 cup = 200 grams = 250 ml1/2 cup = 100 grams = 125 ml1/3 cup = 67 grams = 83 ml1/4 cup = 50 grams = 62 ml1 tablespoon = 12.5 grams = 15 mlBrown Sugar:1 cup = 220 grams = 250 ml1/2 cup = 110 grams = 125 ml1/3 cup = 73 grams = 83 ml1/4 cup = 55 grams = 62 ml1 tablespoon = 13.75 grams = 15 mlButter:1 cup = 227 grams = 250 ml 1/2 cup = 113 grams = 125 ml1/3 cup = 75 grams…

Baked Fish with Baby Potatoes 4-6 servings 30 minutes NOTES Use any firm white boneless fish of your choice. (Ensure it is sustainably sourced) Make the pesto as per the recipe or use store bought pesto! Use a spice grinder to grind the nuts. You may omit the baby potatoes and serve the fish with mashed potatoes/rice. When serving, garnish with lemon wedges. INGREDIENTS 50g peanuts or pine nuts50g fresh basil3 cloves garlic2 lemons15g Parmesan cheese(optional) extra virgin olive oil2 onions sliced into rings2 tomatoes sliced into thick slices1kg Hake Fillets300g baby potatoes Salt and freshly ground black pepper INSTRUCTIONS 1. Preheat the oven to 180°C 2. Toast the nuts in a pan on medium heat, when cool, grind and set aside. 3. Wash and finely chop the basil. 4.…

GLUTEN FREE CARROT CAKE 12 servings Prep Time: 15 min Bake Time: 30 min Ingredients ● 3/4 cup (100g) gluten-free plain flour● 1/2 cup (65g) gluten-free self-raising flour● 1/4 cup (20g) gluten-free baby rice cereal● 1 tsp mixed spice● 1 tsp bicarbonate of soda● 2/3 cup (150g) brown sugar● 1 1/2 cups coarsely grated carrot● 2 Eggs, lightly whisked● 2 tsp vanilla essence● 1/2 cup (125ml) vegetable oil Method 1. Preheat the oven to 180°C. Grease an 18cm x 28cm slice pan and line the base and 2 long sides with baking paper, allowing the sides to overhang. 2. Add the combined flour, rice cereal, mixed spice and sugar in a large bowl. Stir to combine. Add the carrot, egg, vanilla and oil and stir until just combined. 3. Spoon…

Kuchumber salad 4 servings 10 minutes NOTES This is a popular salad usually served with Eastern inspired dishes. Here in South African Indian homes, we call it Sambals. It is a fresh, tasty and easy to put together dish. Although traditionally served with curries, you could add it to burgers, tacos, hotdogs or serve as a dip with chips. For some heat, you could add a teaspoon of chilli flakes or a few small diced fresh chillies. Did you know? The heat of a chilli is found in its seeds! For flavour without the heat, simply de-seed your chillies! INGREDIENTS 1 cup chopped red onionJuice of 1 lemon½ teaspoon salt1 teaspoon cumin seeds (toasted and crushed)2 cups chopped cucumber3 fresh tomatoes (diced)Handful of chopped mint or coriander INSTRUCTIONS 1. Add…

Peppermint Crisp Tart 4-6 servings Prep time: 10 minSetting time: 1 – 2 hrs NOTES Peppermint crisp tart is a proudly South African dessert. It requires no baking. You may substitute the peppermint crisp bars with any milk chocolate and add 1 tsp peppermint essence to your cream mixture. Substitute the biscuit with any plain, digestive biscuit and sprinkle a layer of toasted coconut over each layer to mimic the tennis biscuit flavour. Do not over whip the cream. INGREDIENTS 2x 200g Tennis biscuits1 x 385g can caramel treat500 ml whipping cream2 x peppermint crispchocolate bars or 2 x 100g Chocolate bars DIRECTIONS 1. In a rectangular dish, arrange a layer of biscuits. 2. Grate or chop your chocolate 3. Empty the caramel into a bowl and using a fork,…