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
  1. Then braes onion in some olive oil until they are nice and brown add your garlic.
  2. Add all spices ( add your own flavours to your preference.
  3.  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)
  1. First cook your rice/couscous/quinoa and leave to cool down.
  2. 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.
  3. Add curry 2 teaspoons of curry powder stir
  4. 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.
  5. 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.
  6. Serve with brown rice or couscous.