Fresh Berry Coulis

coulis berries and honey

This is a great way of using up berries if they have become a little old and soft as they waited to be used in your morning bowl of yoghurt, fruit and nuts, but you kept deciding to have eggs and spinach for breakfast instead. Like I did.

In this easy recipe, the berries’ natural sweetness is amplified by adding a couple of tablespoons of honey. The mint leaves lend a cooling freshness that enlivens the tastebuds. Berries are absolutely brimming with phytonutrients and antioxidants, working to reduce inflammation in your body and also nourish and restore your cells to optimum health.

Use berries of your choice. Any mixture or ratio of varieties of berries will be delicious and health-edifying! Frozen berries are, of course, just as acceptable. I promise this coulis will give you and your loved ones a skip in your step and a smile on your face.

Fresh Berry Coulis

2 cups of berries of your choice

1 1/2 tablespoons of honey

5 or so medium mint leaves, torn

Combine all ingredients in a blender and serve with cakes, or ice-cream, or both!

 

“Curry Con Carne”

The other day there was 200g of premium beef mince in our fridge that needed to be used. So I let my nose and intuition guide me and came up with this curried version of Chilli Con Carne.

curry con carne

My husband and I had already eaten, so I prepared the “curry” in under 20 minutes (it’s that easy), popped it in the fridge, and invited a dear friend to come and stay the following night so that we could reheat it and enjoy it together.

Because food is always better enjoyed and digested in fine company!

A few thoughts before we get down to business

Firstly, about meat portion sizes. The recommended daily intake of red meat for an adult is about 70 grams – much less than many people consume in one sitting. This recipe is great in that it combines meat with legumes for a lighter portion of meat per person, as well as “stretching” the meal out to feed more people. Another thing I like about the legumes in this recipe, called Black-Eyed Beans, is that they are deliciously al-dente and provide a lovely firm bite alongside the softer mince.

Secondly, about having a great supply of spices. If you want to be a great cook, spend the money on stoking up on a wide range of fragrant herbs and spices. Your cooking will benefit from the vast range of flavours that you can create, using natural, whole food ingredients, as long as you have a pantry full of little boxes of spicy goodness.

curry con carne two

A versatile dish

My dear friend Lucy and I enjoyed this meal simply, with grated carrot, zucchini, cheese, a dollop of sour cream, a squeeze of lemon, bound together with a fresh lettuce cup. This was a meal that was completely satisfying, with no grains, and full of wholesome vegetables. Fantastic for the body and mind!

My husband enjoyed the leftovers the next morning by reheating the Curry Con Carne in a pan, cracking in two eggs and covering the pan to allow the eggs to cook in the Curry mixture; reminiscent of the dish Shakshouka. Mr B served his meal on a bed of spinach with a squeeze of lemon. He wished there was enough for seconds!

Without further ado, here is this simple recipe:

Curry Con Carne

Ingredients

2t fenugreek seeds

1t coriander seeds

1t turmeric

1/4t ground ginger

1 large clove of garlic

1 onion, diced

1-2T coconut oil for frying

200g premium beef mince

1 can of organic black-eyed beans

Salt and pepper

Method

1. Over a medium-low heat, gently toast the fenugreek and coriander seeds until the seeds start to darken and become quite fragrant (about 3-4 minutes).

2. Add 1T coconut oil to the pan. Spoon in the turmeric and ginger and allow the spice mixture to cook to further release the aroma.

3. Add the diced onion, stirring occasionally while the onions become translucent, followed a few minutes later by the garlic. More oil may also be necessary at this point if mixture starts to stick to the pan.

4. Now add the mince, quickly breaking it up in the pan with a wooden spoon. Then allow the meat to cook for 5 -7 minutes largely undisturbed.

5. Finally, add the black-eyed beans and season liberally with salt and pepper.

6. Cook on a low heat for another 5 or so minutes, and then presto! It’s time to eat.

curry con carne recipe photo