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Cherry Recipe Cards

Cherry Recipe Cards

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 When it comes to healthy and tasty dinner ideas, stir-frying is a great way to keep things simple at home. Once you learn the basics, you can prepare an unlimited number of delicious dishes to make dinner exciting. 

Stir is up!

As the name suggests, stir-frying is a method of cooking meats and veggies in a frying pan or wok. Traditionally, stir-frying is an Asian-style technique; however, you don’t have to exclusively use Asian ingredients to prepare a great-tasting dinner. It’s a wonderfully flexible dish that can be made either from easy recipes or whatever you have in your refrigerator. 

Benefits to eating  stir fry’s 

(No additional fat or sweetener added)

  • The method of stir-frying ingredients at high temperature minimises cooking time,  and ingredients retain their nutrients, crunch and colour!
  • Stir fry sauces, marinades and flavourings largely consist of healthy ingredients including but not limited to Soy, Oyster, Fish source and ginger, lemongrass and various spice which are all healthy for your digestive system
  • Minimal oil is used resulting in lower fat content, yet still helps the body to absorb micronutrients such as lycopene and alpha- and beta-carotene.
  • People who eat stir-fry’s (high in vegetables) are more likely to meet recommended intakes for vitamins C, E and folic acid.
  • Stir-frying allows you to choose a broad range of ingredients (vegetables and meat) you can have a great mix of essential micronutrients. 
  • Stir-fry’s traditionally consist of non-starchy vegetables which are low in calorie contentment, high in fibre and contain essential vitamins and minerals
  • High vegetable consumption has also been associated with lower rates of pre-menopausal bone loss in women.

Basic steps to create your perfect sit-fry:

In addition to being a simple and easy-to-prepare meal, stir-fry can be cooked in a variety of ways. Here are some tips for making the perfect stir-fry:

1. Get the tools ready. Either a wok or any large shallow pan with a handle and a heat-resistant spatula for stirring.

Woks are traditionally Chinese frying pans that have sloped sides, which you can use to push ingredients from the hotter parts of the pan onto the sloped sides when they are ready.  

A wok is not essential to whipping up a tasty stir-fry. You can still create a delicious meal in a frying pan just be aware to cook your meat separately from the vegetables, and then combine just before adding the sauce. By doing so, you will prevent overcooked vegetables as well as unsafe meat temperatures. In addition, the flavour of the meat will not overwhelm the veggies.

2.  Prepare  sauces, marinades and select your oil (ensure the oil used has a high smoke point)

Nowadays, you can find premade sauces and marinades at any grocery store and some are excellent, though some may contain high levels of sugar and sodium. For example, many brands of soy sauce have around 1000 mg of sodium per tablespoon. A healthy diet should contain 1000-1500 mg of sodium per day and not exceed 2300 mg. Instead, try making your own combination using some of the following ingredients:

Tamarri, Rice wine vinegar, Coconut aminos, Oyster, Sauce, Vegetable or Chicken stock, Lime juice, Fresh ginger, Fresh lemon grass, Fresh herbs, Sesame oil, Peanut Oil

3. Ingredients are prepared and cut according to the cooking method:  protein, Vegetables, aromatics, herbs and spices

For stir-frying, choose tender, quick-frying meats, such as chicken breast, shrimp, boneless pork, or sirloin steak. Maintaining a tender and juicy dish is a key component of stir-frying. If you have difficulty cooking meats like chicken that are prone to drying out, try *velveting or soaking them in a marinating liquid for a few minutes.

*Velveting is a Chinese method of marinating that keeps delicate meat and seafood moist and tender during cooking. Simply coat strips of meat in a mixture of egg white, cornflour, sesame oil and tamari before frying (for a crispy texture) or poaching in simmering water (for a smooth velvet texture). The coating creates a protective barrier that seals in the moisture and also helps prevent the food from overcooking and becoming tough.

Happy cooking!

Try any combination of protein and vegetables with these stir-fry sauces.

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Pairing Kohlrabi

Despite its appearance, kohlrabi belongs to the cabbage family, making it a suitable replacement or accompaniment to any dish made with cabbage or any other green vegetable.
Kohlrabi, which can be green or purple, is a bulbous vegetable surrounded by two layers of stiff leaves attached in a rosette, like a cabbage. It has long leafy greens that shoot out from the top. All parts of the kohlrabi can be eaten, both raw and cooked
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Soups of the world

Soup of the world

One of the oldest and most universal dishes in the world is soup. It doesn’t matter where you go, there is a soup that represents the country. Here are just a few around the world.

Soups of the world

Minestrone is a thick soup of Italian origin made with vegetables, often with the addition of pasta or rice, sometimes both. Common ingredients include beans, onions, celery, carrots, leaf vegetables, stock, parmesan cheese and tomatoes. Wikipedia

Yayla çorbası is a Turkish yogurt soup cooked with a variety of herbs, rice, and chickpeas. Variations of it occur throughout the Middle East. Wikipedia

Bouillabaisse is a traditional Provençal fish stew originating in the port city of Marseille. The French and English form bouillabaisse comes from the Provençal Occitan word bolhabaissa, a compound that consists of the two verbs bolhir and abaissar. Wikipedia

Tinola is a Filipino soup usually served as a main entrée with white rice. Traditionally, this dish is cooked with chicken or fish, wedges of papaya, and leaves of the siling labuyo chilli pepper in a broth flavoured with

Shorbet Adas is a soup with lentils as its main ingredient; it is a vegetarian dish that can be made using bone broth. Brown, red, yellow, green or black lentils, with or without the husk are used in the dish. Dehulled yellow and red lentils disintegrate in cooking, making a thick soup

Tortilla soup is a traditional Mexican soup made of fried corn tortilla pieces, submerged in a broth of tomato, garlic, onion, and chile de árbol and epazote. It is served with pieces of pasilla chiles, chicharrón, avocado, fresh cheese cubes and sour cream.

Harira soup is a savoury Moroccan soup made with dried legumes — lentils, chickpeas, fava beans — is traditionally cooked with lamb or lamb broth, but this version is vegetarian. Though it is typically eaten to break the fast during Ramadan, it is served throughout the rest of the year as well.

Soto ayam is a traditional Indonesian dish that uses ingredients such as chicken, lontong, noodles, and rice vermicelli.  Turmeric is added as one of its main ingredients which makes the yellow chicken broth. Wikipedia

Laksa is a spicy noodle dish popular in Malaysia and Singapore. Laksa consists of various types of noodles, most commonly thick rice noodles, with toppings such as chicken, prawn or fish. Most variations of laksa are prepared with a rich and spicy coconut soup or a broth seasoned with sour asam. Wikipedia

Tom yum is a type of hot and sour Thai soup, usually cooked with shrimp. Tom yum has its origin in Thailand. The words “tom yam” are derived from two Thai words. Tom refers to the boiling process, while yam means ‘mixed’. Wikipedia

Borscht is a sour soup common in Eastern Europe and Northern Asia. In English, the word “borscht” is most often associated with the soup’s variant of Ukrainian origin, made with red beetroots as one of the main ingredients, which give the dish its distinctive red colour. Wikipedia

Goulash (Hungarian: gulyás), is a soup or stew of meat and vegetables seasoned with paprika[1] and other spices.[2] Originating in Hungary, goulash is a common meal predominantly eaten in Central Europe but also in other parts of Europe. It is one of the national dishes of Hungary and a symbol of the country.

Chowder is a type of soup or stew often prepared with milk or cream and thickened with broken crackers, crushed ship biscuit, or a roux. Variations of chowder can be seafood or vegetable. Wikipedia

Wonton soup is a bouillon-like soup containing cooked, delicate wontons: dumplings filled with pork and/or shrimp mixed with some vegetables, soy sauce and sesame oil.  

Ramen is a Japanese noodle soup, with a combination of a rich flavoured broth, one of a variety of types of noodles and a selection of meats or vegetables, often topped with a boiled egg.

Caldo de piranha is a traditional Brazilian soup prepared with piranha fish as the key ingredient. The dish is a specialty of the Pantanal area in Mato Grosso do Sul. Other ingredients that are commonly used to prepare the soup include onions, tomatoes, annatto, chilli peppers, and a combination of coriander, parsley, and spring onions.

Caldo Verde is finely shredded Portuguese cabbage (essentially a type of collard green), (or alternatively other leafy greens such as kale or mustard greens), potatoes, olive oil, black pepper and salt, mainly flavoured with onion and garlic.  Some regional recipes favour slight variations, like turnip greens or added meat, such as ham hock, making it similar to Italo-American wedding soup.

Gazpacho is a cold soup and drink made of raw, blended vegetables. It originated in the southern regions of the Iberian peninsula and spread into other areas. Gazpacho is widely eaten in Spain and Portugal, particularly during hot summers, since it is refreshing and cool. Wikipedia

Chupe de Marisco is made with crayfish and is generally popular in the Southern coastal region of Peru. The preparation consists of cooking potatoes and onions in butter, and then adding various spices, such as chilli powder. Then, water, tomatoes, and sometimes chicken broth are added. Before serving the broth, it is mixed with milk or cream.

Ramen is a Japanese noodle soup, with a combination of a rich flavoured broth, one of a variety of types of noodles and a selection of meats or vegetables, often topped with a boiled egg.