You may notice a natural inclination towards vegetarianism after some time on your yoga mat. The question is how to do this safely without ill-health, and how to make your transition a lifelong, successful one…

The main concern most new vegetarians have is whether they will get enough protein. An unknown fact is that women only need about 45g of protein a day (a little more if they are pregnant, breastfeeding or very active) and men need about 55g (more if very active). This equates to a very small piece of red meat. In fact, many dieticians recommend that red meat in particular should be eaten only once or twice a week, if you are going to eat it at all.

Getting Started
In making your transition from full meat-eating to vegetarianism, it is strongly advised to go slowly. Over the course of weeks, months, or even years, begin to eliminate certain protein foods and substitute them for vegetarian alternatives. Most people first cut out red meat, then chicken, then fish. Ensure you are comfortable with a few substitutions before you stop eating animal protein altogether.

Give yourself time to adjust to your new food intake and to ensure you get sufficient protein while your body learns that change is underway and adapts to it.

Allow your mind to overcome the attachment to a lifestyle of meat eating. If you try to do this too quickly, or too forcefully, your mind will reject the change and becoming vegetarian might be a short-lived fad for you.

Listen to your cravings and if you are craving red meat in the early stages, eat a small amount, and realise that perhaps your substitutions aren’t working and you need to pay more attention to your protein intake.

Vegetarian Proteins
As a vegetarian, your protein can come from many sources, including:

• Nuts – hazels, brazils, almonds, cashews, walnuts, pine kernels etc
• Seeds – sesame, pumpkin, sunflower, linseeds
• Pulses – peas, beans, lentils, peanuts
• Grains – wheat (in bread, flour, pasta etc), barley, rye, oats, millet, maize (sweet corn), rice
• Soya products – tofi, tempeh, textured vegetable protein, soya milk
• Dairy products – milk, cheese, yoghurt (not butter and cream as they are very poor sources of protein)
• Free range eggs

There are 20 different amino acids, which are the building blocks of protein, and we can make most of them in our bodies by converting other amino acids. Only eight amino acids – the essential amino acids – cannot be made in our bodies and have to be provided for by the diet. By mixing plant foods together correctly, we get all the essential amino acids we need. Single plant foods do not contain all the essential amino acids we need in the right proportions, but the deficiency in one is cancelled out by the excess in the other when combined properly, forming a complete protein.

A few examples of complete vegetable protein: are beans on toast, muesli, rice and peas. Adding dairy products or eggs also adds the missing amino acids, e.g. macaroni and cheese, quiche and porridge with milk.

New research has shown that the body has a pool of amino acids so that if one meal of deficient, it can be made up with the body’s own stores. Because of this we don’t have to worry about complementing amino acids all the time, as long as our diet is generally varied and well-balanced. Even those foods not considered high in protein are adding some amino acids to this pool.

In turning vegetarian, vitamin B12 is the only vitamin that may cause some difficulty, as it is not present in plant foods. Fortunately, only tiny amounts of B12 are needed and are present in dairy products and eggs.

Iron is also needed for healthy red blood cells and, although vegetable sources of iron are not as easily absorbed as animal sources, a good intake of vitamin C will enhance absorption. Drinking a glass of orange juice after a meal is a great way to enhance the absorption of iron from your meal. Iron is found in leafy green vegetables, wholemeal bread, molasses, eggs, dried fruits (especially apricots and figs), lentils and other pulses.

The Healthy Vegetarian Diet
As a rule, vegetarians who are careful about what they eat are healthier than meat-eaters: they generally eat less fat and more fruit and vegetables than meat eaters and have an increased intake of phyto-nutrients, which protect cells in the body against damage that could lead to disease, particularly cancer.

Vegetarians have a higher intake of fibre because their diets include more fruit, vegetables, whole grains and plant proteins, like lentils. Fibre intake is vital to keep us regular and has been shown to reduce the risk of heart disease and cancer.

Vegetarian diets also tend to be bone friendly, because they are usually lower in protein than meat eaters and include more foods rich in magnesium. This means the body loses less calcium and bone formation is aided.

Vegetarian food is generally cheaper than meat and fish-based meals, and it can be much healthier, tastier and more exciting, as well as being friendlier to our beleaguered planet.

The Case for Vegetarianism
There are many reasons to choose vegetarianism, from personal, physical and mental health to environmental concern and moral activism, to spirituality.

Consider the following facts which appear on www.vegsoc.org:

• In the UK almost 800 million animals are slaughtered for food each year, about fifteen live animals per person per year.
• Roughly one quarter of all methane emissions come from livestock giving off gas (farts) contributing to global warming.
• Ammonia from animal waste and agricultural fertilisers contributes to acid rain, which kills aquatic and plant life.
• Intensive grazing causes soil erosion and nutrient depletion, which can make soil infertile, creating deserts on previously fertile land.
• It takes up to 10 kilos of vegetable protein to produce one kilo of meat. It takes 900 litres of water to produce 1 kilo of wheat but 100 000 litres to produce a single kilo of meat.
• Commercial fishing has decimated fish populations to the point of near extinction and many governments, including ours, have had to implement stricter fishing quotas.
• Recent health scares such as E-coli and BSE (Mad Cow Disease) which resulted in the slaughter of millions of animals.
• Research has shown that a vegetarian diet could help reduce risks from certain cancers by up to 40%; decrease the possibility of dying from heart disease by 30%; restrict the chance of suffering from kidney and gall stones, diet-related diabetes and even high blood pressure. It could also lower cholesterol levels and reduce health problems related to obesity.
• Over 90 percent of all food poisoning cases each year in the UK are related to the consumption of animal products.

Yoga and Vegetarianism
For those who have adopted yoga as a lifestyle, it is strongly suggested to turn vegetarian. The above listed reasons are the strength behind the philosophy of non-violence – ahimsa – one of the back-bones of yogic philosophy.

Yogis believe that by consuming the flesh of an animal you are consuming the emotions that the animal has stored in its lifetime. Animals treated badly store this energy in their bodies and this energy gets transferred to us when we eat their flesh. We spend time on our mats to expend emotions we store in our own bodies; it would seem odd then to replace that with the emotions of another life.

Vegetarianism prevents the yogi from creating karma due to violence toward the planet, toward the co-inhabitants of the planet and toward the yogi personally through ingesting impure foods.

In the Bhagavad-Gita, it is beautifully stated that the nature of the food we eat is a wonderful signpost to what is going on inside our minds. If you are craving hot, spicy foods, the mind is ill-at-ease and there is unrest within. If you are craving heavy, dead foods (meat, chicken, fish) or find yourself craving stale foods, the mind is depressed and dark, if you are craving pure foods (of a primary source of energy, with limited intervention), the mind is still and calm. You are what you eat. By putting certain foods into your body, you process and manufacture certain states of mind. You can be in control of the quality of your life through a greater awareness of what and how you eat.

Yoga does not only exist on the mat, however it is your choice how deeply you wish to integrate it into your lifestyle.

By Kerry Weavind and Nadine Fawell

Kerry runs the Haum of Yoga

Article first published in Complete Yoga, 2005, Volume 7

Subtle (and calorie-free) winter remedies…

In wintertime, we tend to eat a little bit more to help compensate for the cold. Extra calories can be burned off to keep us warm and a little more body fat will do the trick, too. However, more food also makes us lethargic, and when you are used to a steady weight accompanied by a certain “body feeling”, it can make you uncomfortable and unfamiliar within your physical home.

There is a belief that the hot spices in the Indian diet are responsible for the high incidence of heart disease and high blood pressure among Indian souls. However, strictly speaking, it is not the spices that are the “baddies”, rather the modern instruction and liberal use of cooking oil (rather than the moderate use of cold-pressed sesame, mustard, coconut oil and ghee) and white flour for rotis, puris etc.

Spices help to stimulate the body towards self-healing and provide a fine-tuning of the body. However, there seems to be two types of people when it comes to spices: those who enjoy spices (and sometimes feel bad about having them!) and those with whom they don’t agree at all. To the first group, one would suggest, “Please enjoy them!”, and to the second group, “Practice makes you perfect. You can slowly raise your tolerance level!”

A wise way to deal with winter’s austerity is to rely on the warming and invigorating natural medicines that Ayurveda, the ancient “sister” of yoga, discovered many thousands of years ago. These are subtle and calorie-free remedies and go a long way to working small changes into the way we feel and experience. Spices are natural medicines and can be warming or cooling. Here we look at a few of the prominent warming ones:

Turmeric (also known as Haldi or Borrie)
Turmeric has a mellow, warming effect. It “lubricates” the body by harmonising all the mucous membranes functioning. Do you know that dry, cold feeling inside? Turmeric will help balance the air element and is rejuvenating, a natural beauty remedy and a good blood purifier. It creates that glowing, youthful look on yogis and yoginis which makes us wonder “is this person 30 or 50 years old?”

If you suffer from cracking joints, turmeric too will take care of that. Cheap as it is, I suggest you buy a big packet and start taking it now!

Original turmeric recipe:
Simmer 1Tbsp in water for 8 minutes, then add milk, bring to the boil, add a touch of ghee and serve it up with a bit of honey. Have this daily for 40 days and appreciate the effect is has on you.

Cayenne Pepper
Cayenne pepper increases circulation and provides vitamin C. Mountain climbers have been known to rub Vaseline on their feet and put a sprinkling of cayenne pepper into their socks before putting them on, to keep their feet buzzing and warm. Cayenne pepper acts as a natural anti-depressant (against winter blues?) and stimulates without harmful side-effects. It gives you a pleasant “lift” and puts an unreasonably happy smile on your face. Cayenne pepper also assists nutrient absorption and allows us to better metabolise food.

Yogi cocktail:
When you feel a cold coming, heat up some fruit juice and add 1Tsp each of honey and cayenne pepper (less if desired). This is called a “yogi cocktail”. You may have it twice a day and it goes a long way towards coping with your flu, in conjunction with your Echinaforce or whatever flu remedy works for you.

Black Pepper
Black pepper has similar qualities to cayenne pepper. It contains vitamin C and acts to clean the colon. It prevents constipation and gas. Freshly ground is best, so why not buy one of those beautiful pepper mills and sprinkle it liberally on salads, pasta, steamed veggies, mushrooms etc.

Ginger
Ah, glorious ginger creates enough heat to make you sweat! It is very soothing for coughs and sore throats, flu and congested sinuses. Ginger is a digestive aid, neutralises toxins and has a wonderful effect on the nervous system.

If you want to start enjoying spices in their pure form, try and make a delicious formula called Gota. Gota purifies the breath and palate safter lunch or dinner.

Gota spice recipe:
Toast half the amount of aniseeds over medium heat in a pan (preferably heavy cast-oron), taking care not to burn them, until they are pleasantly fragrant. Mix with the other half of untoasted aniseed. Add 6 times the amount desiccated coconut and add the contents of 1 green cardamom pod per each tbsp to the mix. Add 1Tbsp brown sugar per each cupful of the mix. Store in a screwtop bottle and offer to your friends!

(Does this recipe sound confusing? This is how original Indian recipes work. Cooks manage to remember an infinite amount of recipes just by picturing the different proportions to each other).

By Pritam Hari Kaur Khlasa
First published, Complete Yoga, Volume 3 1993

Cocoa beans are nuts that comes from the fruit of the cacao tree which grows in tropical rainforests in South America, Africa, and Malaysia. The official scientific name of the cocoa tree is Theobroma Cacao. “Theobroma” is Latin for “food of the Gods”.

The main producers and exporters of cacao beans are the West African countries of Cote d’Ivoire or “Ivory Coast” (40%);  Ghana (15%),  Indonesia also produces about 15%. Brazil, Nigeria, and Cameroon also grow cacao in lesser quantities.

The cacao pods take five to six months to ripen. In the typical cacao plantation, the growers harvest the pods from the cacao tree at the time of perfect ripeness, then remove the cacao beans from the pods (about 45 beans per pod) by cutting the pods open with a machete knife.
The beans are then covered with banana leaves and left for about five days to ferment, which reduces the bitterness and develops an enhanced chocolate flavor. When they have reached the proper level of fermentation, the beans are then left to dry in the sun, where the brown color and the chocolate flavor intensifies

Now for some amazing facts about the Raw Cacao:

• Richest source of anti-oxidant on earth! By weight, raw cacao has more antioxidants than red wine, blue berries, acai, pomegranates and gogi berries combined. Raw cacao has 540% more antioxidant power.
• Over 300 compounds of minerals: sulphur (“beauty” mineral, helps build strong nails and hair, promotes healthy and beautiful skin, helps detoxify the liver, and supports healthy functioning of the pancreas), calcium, iron, zinc, copper, potassium, and manganese, Vitamin C, plus some of the B Vitamins. Cocao also appears to have anti-aging and anti-inflammatory properties.
• Rich in magnesium, it’s good for your heart! Cacao seems to be the number one source of magnesium of any food! Magnesium is one of the great alkaline minerals. It helps to support the heart, brain, and digestive system also important for building strong bones.
• Food for your brain- Increasing focus and alertness. Phenylethylamine (PEA) helps promote mental alertness and the ability to concentrate. The PEA in our chocolate can be of help to students taking tests, and to senior citizens who want to retain the mental capacity of a younger person and postpone the onset of dementia.
• Awakens the Love chemical (PEA) found in abundance in cacao.  PEA is the chemical that we produce in our bodies when we fall in love. This is likely one of the main reasons why love and chocolate have such a deep connection.
• Helps with weight loss – Because it has appetite-suppressant properties, cocao is often added to weight loss products to help control hunger.
• Anti-depressant, Cacao brings instant comfort and acts as a mild anti-depressant by increasing our serotonin and endorphin levels. Cacao helps stimulate the production of “pleasure nuerotrasmitters”, the chemicals in your brain that also get released during pleasurable experiences from intimacy to laughter with friends. These pleasure chemicals (serotonin, dopamine, norepinephrine) also act as anti-depressants for the mind.
• Natural aphrodisiac – The ancient Mayans used dark chocolate for fertility as well as for hightened pleasure during intimacy . The Aztecs also revered dark chocolate for its powers of erotic stimulation… yum!

These are the health benefits that Kutai Raw Chocolate is dedicated to, as their natural, raw and artificial-free chocolate making processes deliver not only decadent and mouth-watering sensations but is an 100% guilt free and health-stimulating indulgence.

Choose from a delicious range of chocolate and savour the taste of the amazing 300 complexes in each and every bite!

Available as gifts and deliveriesavailable for Johannesburg too.

Chocolate Bars, R35

Chocolate Macaroons, R47

Chocolate Truffles, R60

For more information on Kutai Raw Chocolate, visit www.kutairawchocolate.co.za, email info@kutairawchocolate.co.za or call Dori on 076 109 5177. You can also visit them at the Bryanston Organic Market every Saturday and Sunday!

Phyllo pastry is a great substitute for regular pie base, helping to reduce the calories normally associated with quiche. This easy-to-make recipe works well as a brunch dish or light dinner…

Serves 4
Preparation 15 minutes
Cooking 30 minutes

WHAT YOU WILL NEED:

250g cheddar cheese
100g cherry tomatoes
5 eggs
150g feta cheese
20g mixed herbs
200g mushrooms
2 sheets of phyllo pastry
200g spinach

METHOD:

1.       Preheat oven to 180 ˚C.

2.       Line a lightly greased flan dish with the phyllo pastry.

3.       Pour boiling water over spinach. Drain the spinach and set aside in a bowl.

4.       Whisk eggs, cheddar cheese, mixed herbs and salt & pepper in a small dish.

5.       Alternate layers of mushroom, spinach, egg mixture and feta cheese until all the ingredients have been used.

6.       Distribute halved tomatoes evenly over the top before sprinkling remaining cheddar cheese on top.

7.       Bake in preheated oven for 30 minutes.

By Shereen Lurie
Photograph by Daniel Lurie

Any raw food enthusiast will compare being on raw food diet as similar to taking a magical elixir of youth. The diet is purported to give you glowing skin, sparkling eyes, cure a number of ailments and even turn back the hands of time!

For the majority of people however, it requires enormous discipline to just have our 4-5 pieces of fruit and veg each day, never mind a diet based almost entirely on raw, uncooked food. So, with intrigue, Shereen Lurie set off to investigate exactly what a raw food diet entails and the range of benefits it can have for you…

What is a raw food diet?
A raw food diet consists of raw fruits, vegetables, seeds, sprouts and other foods in their natural state – it is entirely plant-based and un-cooked (also preferably unprocessed and organic). “Raw food can be heated up to 47˚C and still be classified as raw,” says nutritional therapist, Marié Petrelis. “Heat higher than 47˚C destroys the enzymes and nutrients in food, which are utilised by the body for every function it performs.” Cooking makes it more difficult for the body to digest the food we eat and if food is not digested properly it gets stored in our bodies as toxins.

Benefits of eating raw foods
Marié – who studied at Patrick Holford’s world-renowned Institute for Optimum Nutrition – explains that most people who follow a raw food regime feel completely nourished at a deep and cellular level. “People report emotional stability, a sense of calm, confidence and a feeling of connectedness. On a physical level skin quality, nail and hair show dramatic improvement, recovery from exercise is faster, strength and stamina are increased, as well as notable weight loss. Immunity is significantly improved, energy levels increased and less sleep is generally needed as the body no longer detoxifies during the night.”

Raw food is good for you, and also for the planet. Most raw foodists are also vegetarian and as such their reliance on animal products as food sources is non-existent. Meat consumption is a large contributor to a host of global ills including deforestation, global hunger and animal cruelty. For those concerned about not obtaining enough protein in a meat-free diet, studies show that raw food has more usable protein than cooked food and vegan protein is proven to be healthier than animal protein.

Advice for someone wanting to start a raw food diet
It’s best to make the transition gradually – increase the amount of raw food and at the same time decrease the amount of cooked food. This transition should be manageable in order to reach your dietary goals.

It’s very easy to get stuck into a routine and prepare the same dishes over and over again, but by doing research and eating a variety of dishes and different foods your palate will never be bored. “Invest in some quality equipment in order to make preparation faster and convenient e.g. a good quality blender, juicer, food processor or dehydrator. It is important to develop an eating plan, gather recipes and to make a shopping list to stock up on enough fruits, vegetables, seeds and nuts for the week. One can browse recipes from cookbooks and websites for ideas,” says Marié.

Helpful ideas to get you started

• Kick-start your day with a green vegetable juice and smoothie. Make extra to keep in a flask to drink throughout the day.
• Eat a large salad for lunch and a snack of fruit, seed and nut mix and you are already eating over 70 % raw!  Try to find organic produce by shopping around local markets – this way you avoid supermarkets and the urge to impulse buy.
• Sprouts are a ‘raw foodists’ best friend and a true living superfood! They are incredibly easy to grow and can be up to 10 times cheaper to grow your own compared to buying from shops.
• Take a few supplements to aid the transition from cooked to raw foods and consult with a healthcare professional who will be able to guide you on a well balanced eating plan.

Contact Marié Petrelis on 079 163 7335 or visit www.path2health.co.za

By Shereen Lurie
Photograph by Daniel Lurie

Create your own Thai cuisine at home with this delicious stir fry. By searing the vegetables in only a small amount of oil and adding orange juice you will enjoy a healthy dish with a lovely, zesty taste

Serves 2
Preparation 15 minutes
Cooking 8 minutes

YOU WILL NEED:

100g baby corn
100g broccoli
3 cloves of garlic
100g mung bean sprouts
2 cups small onions, coarsely chopped
150g mushrooms
125ml orange juice
200g pad thai noodles
25g (two shoots) spring onion
100g sugar snaps or mange tout (remove the hard stalks)
2 tbsp olive oil
Soya sauce
Sweet & sour sauce
Mixed spices

METHOD:

1.       Wash and chop all vegetables into bite size pieces. Set aside.

2.       Heat olive oil in a wok/pan.

3.       Add finely chopped garlic and onion to the wok and brown.

4.       Add baby corn, broccoli, mushrooms and mung beans and stir fry for 2 minutes.

5.       Add pad thai noodles and mix through soya and sweet and sour sauce. Stir fry for 3 minutes. You may want to add orange juice for flavour and to keep moist.

6.       Lastly add spring onion and mung beans and stir fry for a further minute, until the noodles are heated through.

By Shereen Lurie
Photograph by Daniel Lurie

Rich in many vitamins and minerals, especially in folate and vitamins A and K as well as high in fiber and potassium, the Endive is fat, sodium, and cholesterol free, very low in calories and is a trendy leaf that is tender, moist and crunchy, with a pleasant, slightly bitter taste.

“Witloof” (white leaf) chicory are the leaves that sprout from chicory roots and have a rich history as an elegant vegetable that can add flavour and goodness to a plethora of dishes.

Zesty Orange Herb Salad

You will need:

2 heads Witloof chicory

75 g fresh asparagus

2 oranges, peeled and cut into segments

few sprigs of watercrest

salt and freshly ground black pepper to taste

Dressing

125 ml (½ cup) mayonnaise

30 ml (2 Tbsp) orange juice

15 ml (1 Tbsp) honey

Method

1. Trim off bottom ends of chicory and chop leaves coarsely. Layer in a serving dish.

2. Add asparagus, orange segments and watercrest, mixing lightly through salad. Season.

3. Dressing: Mix all ingredients and drizzle dressing over salad. Serve immediately.

Serves 4

Variation

Garnish salad with 30g chopped pecan nuts.

Chicory & Peppadew Quiche

Pastry

250 ml (1 cup) cake flour

250 ml (1 cup) grated Cheddar cheese

125 g butter or margarine

Filling

30 ml (2 Tbsp) butter or margarine

1 onion, coarsely chopped

2 cloves garlic, crushed

1 head Witloof chicory

60 g peppadews, chopped coarsely

200 ml (¾ cup) milk or cream

2 extra large eggs

30 ml (2 Tbsp) chopped fresh mixed herbs or 10 ml (2 tsp) dried salt and freshly ground black pepper to taste

Method

1. Pastry:  Mix all ingredients to a soft dough in a food processor or by hand.  Press into base and sides of a greased 24 cm quiche dish.

2. Filling: Heat butter and sauté onion and garlic. Spoon onto the pastry base. Trim off bottom ends of chicory, cut leaves coarsely and add with peppadews onto onion mixture.

3. Beat milk, eggs, herbs and seasoning. Pour over vegetables. Bake in preheated oven at 180 °C for 35 – 40 minutes.

Makes 1 large quiche

Variations

Substitute the peppadews with 1 red pepper, seeded and chopped.

Make 8 medium-small quiches instead of 1 large.

Recipes courtesy of Endivia Holdings – the first SA producer of world-class quality endive where The hydroponic cultivation process ensures all year round                 clean, pesticide-free endives. For more information visit www.endivia.co.za

Serves 4

Ingredients:

Wholemeal Brown Chapatti bread:

- 500g (2 cups) Wholemeal Flour

- 1 tsp salt

- 5 tsp olive oil

- 45 ml water

Chunky Spinach paste:

-          225 g baby spinach

-          45 g Coriander leaves

-          6 large garlic cloves

-          1 bulb of ginger

-          6 Tbsp roasted nuts of your choice

-          3 Tbsp lemon  juice to taste

-          1 Tbsp olive oil

-          2-3 green chillies

-          Salt and pepper to taste

Bengali style aubergines and mushrooms:

-          400 g Aubergines thinly sliced

-          Pinch Turmeric

-          ½ tsp red chilli powder

-          2 Tbsp olive oil

-          Salt to taste

-          120g thinly sliced mushrooms

Red Pepper Humus:

-          1 can Chickpeas rinsed

-          1 Can Char grilled peppers or two fresh peppers grilled and skins peeled off

-          1 tsp Paprika

-          1 tsp lime juice

-          150g low fat cream cheese

-          2 tsp crushed garlic

Method:

1)      Place the sliced aubergines, mushrooms, turmeric, red chilli powder, olive oil and salt in a bowl, and gently mix well

2)      Place on a lightly greased/sprayed baking pan and grill at 180 ‘ c for 5 min on each side or till crispy and golden brown

3)      In the meanwhile, to make the paste, add the spinach, coriander, garlic, lemon juice, and chillies into a blender, and blend for a few seconds giving a chunky texture

4)      Place olive oil, spinach and nuts into a pan and fry on a moderate to high heat for 2-3 min, and add salt and pepper to taste

5)      For the Humus, add chickpeas, peppers, cream cheese and rest of ingredients into a blender and blend well for a smooth texture

6)      To make the bread, sieve the flour and salt into a bowl, make a well in the middle and add the water and olive oil gradually and mix till a soft dough forms

7)      Roll out the dough into four  pizza like portions until the dough is 2-3mm thin

8)      Place a portion onto a lightly oiled pan and fry for 30 seconds on each side or until golden brown

9)      To assemble the wrap, portion the aubergines, mushrooms and spinach paste into four, and place in the middle of each wrap, roll the wrap tightly folding each open side

10)   Slice the wrap in half diagonally and serve on a plate with Asian greens and some of the red pepper humus

Recipe Courtesy of Flair Executive Mobile Bar Services

Food by Brad Ellis
Photographs by Dixon & Libera photography

Website: www.flairbar.co.za
Enquiries: info@flairbar.co.za
Dixon & Libera photography : Richard: 0829016161

Ingredients:
3 cups water
3 cups milk
3 blades of lemongrass or mint
1/2 teaspoon grated fresh ginger
1 tsp Indian Tea masala
sugar as needed
Use Rooibos teabags or Ceylon tea or mixed loose tea

Method:
Place the water, lemon grass, ginger, masala and tea in a stainless steel pot and bring to boil. Add mild and sugar and allow to simmer for a few minutes. Don’t allow to boil over. Strain and serve. Serves 6 cups of tea

Tip: Really nice at any time, but especially on a cold day

Sent in by Pramilla Kooverjee

Summer Yoga Salad
A light, nutritious and protein- rich summer salad, this flavour-filled dish is a guest-impressing crunchy delight!

Ingredients

• 400g asian lettuce leaves
• 4 medium tomatoes
• 1 medium english cucumber
• 4 green chillies
• 2 medium onions
• 1 cup coriander leaves
• 80 g blanched salted peanuts
• 100g desiccated coconut
• 2 tsp grated ginger
• salt to taste

Method

• Finley dice onions and tomatoes into squares
• Julienne the cucumbers lengthwise into long sticks ( 8cm-10cm )
• Add your onions into a pan with a little olive oil
• Add the grated ginger, chilli , and coriander leaves with the onions and lightly fry for two mins on a medium heat, leaving the onions with crunch
• Place your asian greens and lettuce into a bowl, add your onions and tomato and mix well
• Place the mixture onto a plate or platter of your choice
• Add the cucumber, and then sprinkle the salad with the peanuts and  desiccated coconut
• Serve with the yoghurt mayonnaise and add salt to taste

Goan-Style Yoghurt Mayonnaise

Ingredients

• 15ml english mustard
• 20 ml extra virgin olive oil
• 200ml natural yoghurt
• 15ml lemon juice
• 2ml salt
• 1ml freshly ground white pepper
• 1 tbsp mixed herbs
• ½ teaspoon mustard seeds
• 2-3 curry leaves

Method

• Fry the mustard seeds, curry leaves with a little olive oil for 1 min
• Take the spices out of the pan and add to the yoghurt
• Place the rest of the ingredients with the yoguhrt mixture and blend until the mayonnaise is smooth and silky
• Can be served on or with the salad

Recipe Courtesy of Flair Executive Mobile Bar Services

Food by Brad Ellis
Photographs by Dixon & Libera photography

Website: www.flairbar.co.za
Enquiries: info@flairbar.co.za
Dixon & Libera photography : Richard: 0829016161