Batch Prepare Meatballs by Member Hlasedi
- 1/2 teaspoon salt/ pepper
- 1/4 teaspoon ground parsley
- toasted bread crumbs or normal bread crumbs
- lean ground beef / minced meat
- 2 teaspoons olive oil
- 2 cloves garlic, minced
- 1 onion, chopped
- 1 egg
- teaspoon nutmeg
- 1 can chopped tomatoes with herbs.
1. Preheat the oven to 220 degrees C.
2. In a medium bowl combine the pork mince with all of the spices. 3. Place a thick-based pan over medium heat and warm the coconut oil. Add the garlic, onion, and parsley. Cook for about 3 minutes, until soft. Set the mixture aside to cool.
4. Add the crumbs bread to mixture into and ground beef combine well.
2. Use your hands to form golf ball-sized meatballs.
5. Place the meatballs in a baking dish. Bake for 30 minutes, or until cooked all the way through.
6. In a pot add 1 can chopped tomato, salt and pepper for taste.
7. Add mixed herbs / spices of your choice. Add the meatballs
8. Serve with whole wheat pasta or cauliflower noodles.
Batch Prepare this Bean Mix by coach Nico.
- 1 can mixed beans
- 1 can chickpeas
- lentils/ optional
- curry powder
- onion
- garlic
- cayenne pepper
- allspice
- salt & pepper
- Then braes onion in some olive oil until they are nice and brown add your garlic.
- Add all spices ( add your own flavours to your preference.
- Once all your spices are well-mixed together, add your beans and lastly add your cooked up lentils/ optional.
Allow everything to cook together for a few minutes and you are ready! Enjoy this dish with any kind of protein or on its own.
Batch Prepare Coach Garth’s Vegetable Curry
- olive oil
- 1 bag of fresh seasonal mixed vegetables
- 1 small white onion, chopped
- pinch of salt + pepper, more to taste
- 1 tablespoon finely grated fresh ginger
- 2 cloves garlic, pressed or minced
- chillies optional
- red Thai curry paste
- mild curry powder
- greek yogurt
- brown rice/ couscous / quinoa ( as a side optional)
- First cook your rice/couscous/quinoa and leave to cool down.
- To make the curry, warm a large skillet with deep sides over medium heat. Once it’s hot, add the oil. Add the onion and a sprinkle of salt and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the ginger and garlic and cook until fragrant, about 30 seconds, while stirring continuously.
- Add curry 2 teaspoons of curry powder stir
- Add vegetables. Cook until fork-tender, 3 to 5 more minutes, stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes.
- Add the greek yogurt, water and stir to combine. Bring the mixture to a simmer over medium heat. Reduce heat as necessary to maintain a gentle simmer and cook until veggies are softened to your liking, about 5 to 10 minutes, stirring occasionally.
- Serve with brown rice or couscous.