Mixed Vegetable Curry

Serves: 4

Beans - 1 cup, diced

Carrot - 1/2 cup, diced

Potato - 1 cup, diced

Fresh or frozen peas - 1 cup

Coriander leaves - 5 strands

Coconut - 1/4 cup, grated

Dalia split - 1/4 cup

Green chillies -3

Fennel seeds - 2 tbsp
Coriander seeds - 2 tbsp

Turmeric - 1/2 tsp

Cinnamon - 1/8 stick (a small piece)

Clove - 2

Oil - 2 tbsp

Mustard seeds - 1/2 tsp

1. Place all the vegetables except the frozen peas in a large pot. Add enough salt for the vegetables, and 1 cup of water and heat on medium flame for about 10 minutes or until tender. If using fresh peas add now along with other vegetables.
2. Grind to a smooth paste the coconut, dalia split, green chillies, fennel seeds, turmeric, coriander leaves, cinnamon, and cloves with little water.
3. Heat oil in a pan, add the mustard seeds and wait for them to splutter. Then pour in the spice paste to the oil and fry for about 2 minutes. Add salt to the paste and mix well.
4. Pour in the vegetables along with the water to the spice paste. If using frozen peas add now. Heat for another 5 minutes until the flavours blend. Add water to adjust consistency.

Variations:
Other vegetables can be added as desired. Quantities of vegetables if you would like to add:
Capsicum - 1/2 cup, optional
Knol Khol - 1/2 cup, optional
Corn - 1/2 cup, optional

Fruit Sundae

This fruity ice cream sundae is a refreshing, vitamin-filled treat. Any of your favourite fruits will taste great in this recipe. If you don't have time to make the Tropical Yogurt Ice, you can use two extra scoops of vanilla ice cream instead.

Food Facts:

Strawberries are a good source of vitamin C, which is excellent for your skin, hair, and nails and also helps to boost your immune system.

Serves: 4

Tropical Yogurt Ice - 8 small scoops
Vanilla Ice cream - 4 small scoops
Fresh fruits - a selection of strawberries, mango, kiwi fruits, or raspberries (the amount depends on the size of your glass)
Toasted flaked almonds - optional

For the Strawberry Sauce:

Strawberries - 2 2/3 cups
Fresh lemon juice
Powdered sugar

1. First make the Strawberry Sauce. Slice the strawberries in half and then puree them in a blender or food processor until they are smooth with no lumps.
2. Press the strawberry puree through a sieve, using the back of a spoon, to remove seeds. Stir in a little lemon juice and powdered sugar to sweeten.
3. Put a scoop of Tropical Yogurt Ice into the glass and add a spoonful of Strawberry Sauce. Add some fruit and a scoop of vanilla ice cream.
4. Add more sauce and fruit and then top the sundae with a scoop of Yogurt Ice and a sprinkling of nuts. Repeat to make more sundaes.

Tropical Yogurt Ice

Bursting with vitamins from the fresh fruit, this cool and creamy yogurt ice is a healthy alternative to ice cream. Plain yogurt has a smooth, creamy taste but is much lower in fat than cream. It contains beneficial bacteria that are god for your digestive system and is also rich in calcium.

Food Facts:

Mangoes are rich in vitamin C and beta-carotene, and are a good source of vitamins A and B. However, these nutrients are greatly reduced when the mangoes are cooked.

Serves: 6 to 8

Ripe mangoes - 2 medium
Bananas - 2 medium, peeled
Thick plain yogurt - 2 cups
Powdered sugar - 3 tbsp
Lemon juice

1. To prepare each mango, cut away the two sides, close to the stone. Taking the two large slices, cut the flesh into a criss-cross pattern down to the skin.
2. Press each mango half inside out and carefully cut off the cubes of mango. Cut away any remaining mango near the pit. Repeat with second mango.
3. Break or slice the bananas into chunks and put them into a blender. Then add the mango, yogurt, sugar, and squeeze of lemon juice.
4. Blend until the mixture becomes thick and creamy. Pour the mixture into a shallow container, securely attach the lid and put it into the freezer.
5. After 2-3 hours, whisk the mixture with a fork to break down any ice crystals. Freeze and repeat after 3 hours to give the yogurt ice a creamy texture.

Spicy Potato Wedges with Chile Dip

The spicy crust on these potato wedges makes them irresistible, specially when served with a zesty chile dip.

Serves: 2

Baking potatoes - 2 large
Olive oil - 2 tbsp

Garlic cloves - 2, crushed

Ground allspice - 1 tsp
Ground coriander - 1 tsp
Paprika - 1 tbsp
Salt - to taste

Freshly ground black pepper - to taste

For the dip:
Olive oil - 1 tbsp
Small onion - 1, finely chopped
Garlic clove - 1, crushed
Tomatoes - 3 medium, chopped
Fresh red chile - 1, seeded and finely chopped
Balsamic vinegar - 1 tbsp
Cilantro - 1 tbsp, chopped, plus extra to garnish

1. Preheat the oven to 400 F. Wash the potatoes but do not peel them . Cut them in half lengthwise and then again to make 8 wedges.
2. Place the potato wedges in a saucepan of cold water. Bring to a boil, then lower the heat and simmer gently for 10 minutes, or until the potatoes have softened slightly. Drain well and pat dry on paper towels.
3. Mix the oil, garlic, allspice, coriander and paprika in a roasting pan. Season with salt and pepper. Add the potatoes and shake to coat thoroughly. Roast for 20 minutes turning occasionally.
4. Meanwhile, make the chile dip. Heat the oil in a saucepan, add the onion and garlic and cook for 5-10 minutes, until soft and golden. Add the tomatoes with their juice and stir in the chile and vinegar.
5. Cook gently for 10 minutes, until the mixture has reduced and thickened. Season with salt and pepper. Stir in the cilantro and serve hot, with potato wedges.

Red Fried Rice

This vibrant rice dish owes its appeal as much to the bright colours of red onion, red bell pepper and tomatoes as it does to their flavours.

Serves: 2

Basmati rice - 3/4 cup

Peanut oil - 2 tbsp

Small red onion - 1, chopped

Red bell pepper - 1, seeded and chopped

Cherry tomatoes - 8 ounces, halved

Eggs - 2 beaten

Salt

Freshly ground black pepper

1. Wash the rice several times under cold running water to remove starch. Drain well. Bring a large pan of water to a boil. Add the rice and cook for 10-12 minutes.
2. Meanwhile, heat the oil in a wok until very hot. Add the onion and pepper and stir-fry for 2-3 minutes. Add the cherry tomatoes and continue stir-frying for 2 minutes more.
3. Pour in the beaten eggs all at once. Cook for 30 seconds without stirring, then stir to break up the egg as it sets.
4. Drain the cooked rice thoroughly. Add to the wok and toss it with the vegetable and egg mixture over the heat for 3 minutes. Season with salt and pepper and serve immediately.