FIRE Journey 1,
Topic 1
In Progress
DAY 29 | Today’s Menu
Breakfast
Fresh Berries With Greek Yoghurt
Foodie's delight | From the Chef's kitchen
Ingredients
- 1 l Yoghurt, full fat Greek Yogurt
- 400 g Berries, fresh berries. Either strawberries or blueberries or a mix of both
- 5 tbsp Sesame Seeds
or
- 100 g Nuts, either pecan or macadamia or mix of both, roughly chopped
Instructions
- Place 1 cup of yoghurt in each bowl.
- Divide the berries evenly between each bowl and spoon on top of the yoghurt.
- Complete this dish by sprinkling over the nuts or sesame seeds.
Nutrition
Calories: 455kcalCarbohydrates: 42gProtein: 23gFat: 24gSaturated Fat: 3gPolyunsaturated Fat: 7gMonounsaturated Fat: 12gCholesterol: 5mgSodium: 210mgPotassium: 949mgFiber: 6gSugar: 28gVitamin A: 80IUVitamin C: 6mgCalcium: 567mgIron: 2mg
Tried this recipe?Let us know how it was!
Lunch
Broccoli, Olives, Egg & Bacon Salad
Foodie's delight | From the Chef's kitchen
Ingredients
- 1 head Broccoli
- 100 ml Mayonnaise, homemade
- 100 g Bacon, cooked and diced
- 4 Eggs, boiled and chopped
- 1 cup Black olives, pitted
- 1 cup Cheddar cheese, grated
- 1/2 Onion, sliced
- Salt and pepper
Instructions
- Pull broccoli from stems and steam.
- Broccoli should still be crispy.
- Refrigerate when done.
- After the broccoli cools, add mayo, bacon bits, onion and cheese, together with the pitted olives and chopped egg.
- Season to taste with salt and pepper.
- Mix together and refrigerate until ready to serve.
Nutrition
Calories: 612kcalCarbohydrates: 14gProtein: 12gFat: 58gSaturated Fat: 19gPolyunsaturated Fat: 14gMonounsaturated Fat: 21gTrans Fat: 0.04gCholesterol: 62mgSodium: 951mgPotassium: 541mgFiber: 5gSugar: 4gVitamin A: 1381IUVitamin C: 137mgCalcium: 296mgIron: 1mg
Tried this recipe?Let us know how it was!
Dinner
Grilled Hake, Stir-fried Baby Marrows, Tomato & Basil Salad
Foodie's delight | From the Chef's kitchen
Ingredients
Grilled Hake:
- 4 cloves Garlic, crushed
- 2 tbsp Ginger, grated
- 3 tbsp Olive oil
- 1 Chilli, finely chopped
- 1 Grated peel of 1 lemon
- 1 kg Hake fillets
- Salt and pepper
Stir-Fried Baby Marrow:
- 1/2 Onion, finely chopped
- 600 g Baby marrow, cut into slices
- 1 tbsp Butter
- Salt and pepper
- Nutmeg
Tomato and Basil Salad:
- 1/2 Onion
- 2 tbsp White wine vinegar
- 4 Tomatoes
- 10 g Fresh basil
- 90 ml Extra virgin olive oil
- Salt and pepper
Instructions
Grilled Hake:
- Heat the top grill in the oven.
- Mix the following ingredients together into a paste - garlic, ginger, salt, pepper, olive oil, chillies and lemon peel together.
- Spread the mixture over the hake fillets on both sides.
- Arrange hake on a grilling rack over a grilling pan.
- Grill for 2 to 3 minutes on each side.
- When hake is a crisp golden brown, remove and pour juices over.
- Serve with the stir-fried baby marrows and tomato and basil salad.
Stir-Fried Baby Marrow:
- Heat the butter in a frying pan and fry the onion until translucent.
- Add the baby marrow, stir until it starts to brown.
- Season with salt pepper and nutmeg.
Tomato and Basil Salad:
- Finely chop the onion and place them in a mixing bowl with the vinegar and leave to macerate for 5 minutes, this will take away some of the harshness of the raw onion.
- Slice the tomatoes and mix with onions.
- Season with salt and pepper and scatter over the basil leaves.
- Dress the salad with the olive oil.
Nutrition
Calories: 427kcalCarbohydrates: 13gProtein: 45gFat: 22gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 16gTrans Fat: 0.01gSodium: 316mgPotassium: 1322mgFiber: 3gSugar: 7gVitamin A: 1288IUVitamin C: 37mgCalcium: 145mgIron: 3mg
Tried this recipe?Let us know how it was!