HEALTHY, TASTY MEALS THAT CAN CONTRIBUTE TO YOUR WELLBEING

October is Cancer Awareness Month. Make some healthy changes with these tasty immune-boosting recipes from the Smart Choice cookbook from CANSA

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FISH CAKES

Ingredients
1 Tbsp B-well Canola Oil
400g fish, cooked (hake, pilchards, haddock)
300g potatoes, cooked and mashed
1 medium onion, peeled & finely grated/chopped
1 tsp lemon juice
1 Tbsp fresh parsley, chopped
2 large eggs
80g breadcrumbs (2 slices of bread of your choice)
Salt and black pepper, to taste
Canola oil to shallow pan fry

1. Combine the fish, potato, onion, salt and pepper, B-well Canola Oil, lemon juice and parsley in a bowl. Mix well.
2. Make 8 round fishcakes about 2.5cm in thickness. Put the fishcakes on a plate, cover and refrigerate for at least 30 min to set.
3. Beat the eggs in a bowl large enough to dip in a whole fishcake. Place the breadcrumbs in a separate bowl. Dip each fishcake in the egg and then roll it in the breadcrumbs.
4. Heat the oil and shallow fry the fishcakes until crisp.
5. Serve hot or cold with slices of avocado, grilled vegetables/vegetable kebabs (for a lunchbox) and a serving of bean salad.



RAINBOW RICE SALAD BOWL

Ingredients
200g uncooked brown and wild rice with lentils
½ avocado
1 tin butter beans, drained and rinsed
1 tin red kidney beans, drained and rinsed
2 tomatoes, chopped
1 red pepper, chopped
1 yellow pepper, chopped
1 onion, chopped
½ cucumber, chopped
90g mixed nuts, chopped
Salad dressing
½ cup B-well Canola & Olive Oil
¼ cup balsamic vinegar
1 Tbsp lemon juice
½ tsp each of parsley, oregano and thyme
1 tsp sesame seeds
Salt and black pepper to taste

1. Cook rice and allow it to cool.
2. Spread with avocado.
3. Add in all the other ingredients and mix through
4. Blend B-well Canola and Olive Oil together with all the dressing ingredients – shake and pour over the salad.
5. Chill and serve.



SPICY CHICKEN DISH

Ingredients
½ cup plain yoghurt
1 Tbsp lemon juice
1 Tbsp coriander leaves, chopped
1 whole clove
3 peppercorns
1 cinnamon stick
1 cardamom pod
2 green chillies, sliced lengthwise
1 tsp fresh ginger, grated
1 clove garlic, crushed
¼ tsp cumin seeds, ground
½ tsp salt
1 Tbsp B-well Canola & Olive Oil
1 medium onion, chopped
4 skinless chicken breasts
8 baby potatoes, washed and quartered

1. Mix the marinade ingredients (yoghurt, lemon juice and all the spices) and set aside.
2. Heat B-well Canola & Olive Oil in a large pan and fry the onion until translucent. Remove from the heat. Add the marinade mixture to the fried onions.
3. Place the chicken pieces in a large mixing bowl and pour the marinade over them. Marinate for at least 1 hour in the fridge.
4. Place the chicken and the marinade in a large pot and simmer over low heat until all the chicken is cooked, around 45 min. Stir occasionally and add a little water if the sauce is sticking to the bottom of the pot.
5. Add the potatoes halfway through the cooking process and simmer with the chicken. Serve with rice and a cucumber and tomato salsa.



FRUIT PARFAIT

Ingredients
½ cup plain yoghurt, double cream or low fat
1 cup custard, home-made or ready-made
¼ tsp vanilla essence or extract
1 Tbsp honey
Zest of 1 lemon
2 tsp fresh lemon juice
2 cups of seasonal fruit salad

1. In a small mixing bowl, whisk together the yoghurt, custard and vanilla essence/extract.
2. In a medium-sized mixing bowl, combine the honey, lemon zest and juice. Add this to the fruit salad and mix through to coat all the fruit.
3. Assemble the parfaits in individual glasses, starting with 45ml yoghurt-custard mixture in each glass.
4. Top with ¼ cup (60ml) fresh fruit and alternate layers of the remaining ingredients.
5. Finish with fresh fruit.



GET YOUR COPY!
The Smart Choice cookbook is freely available online, courtesy of the Cancer Association of South Africa (CANSA). Go to www.bwellfoods.co.za/cookbook/ and enter your name and email address to receive your free instant download.