Healthy Halloween Pumpkin Cookies

Halloween is one of those times when the kids tend to overdose on sugary sweets and candy.

We need to protect them from diabetes, obesity and heart disease,

which are are on the rise among children.

So let's give them a healthy alternative to all that candy!

Health Benefits

Just in case if you don’t know, spices, like ginger and cinnamon boost the immune system helping to fight against colds and flu.

Dark molasses are a great substitute for sugar as well as a good source of iron and B vitamins.

As for raisins, they can protect our oral, dental and bone health, be helpful for our vision and beneficial if you have constipation,weight gain or anemia.

Ingredients:

170ml whole-wheat bread flour

170ml cake flour

5ml baking powder

2.5ml bicarbonate of soda

2.5ml salt

5ml ground cinnamon

2.5ml ground ginger

1ml allspice

1ml grated nutmeg

180ml cooked pumpkin or butternut, pureed

180ml light brown sugar

2 large eggs

60ml canola oil

60ml dark molasses

1 cup raisins

Method:

Preheat oven to 350°F. Coat 3 baking sheets with cooking spray.

Blend whole-wheat flour, all-purpose flour, baking powder, bicarbonate of soda, salt, cinnamon, ginger, allspice and nutmeg in a large bowl.

Whisk pumpkin, brown sugar, oil and molasses in a second bowl until well combined.

Stir the wet ingredients and raisins into the dry ingredients until no traces of dry ingredients remain.

Drop the batter by level tablespoonfuls onto the prepared baking sheets, spacing the cookies 1-2 inches apart.

Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Transfer to a wire rack and let cool.

Chicken Malay

This is my zingy take on an old Cape Malay dish.

I recall my grandmother making it many moons ago.

Although the version I'm giving you here is finished under a grill,

this chicken can also receive it's final grilling on the Braai or Barbecue.

To grill it on the braai, take the bones out after the primary cooking in the sauce,

then thread the chicken on skewers to keep it in shape.

Serve with Chinese noodles or rice.

*

Ingredients:

2-3ml coriander seeds

5ml fenel seed

3cm stick of cinnamon

2-3ml black peppercorns

45ml vegetable oil

4 shallots, roughly chopped

4 garlic cloves

3cm fresh root ginger

2 stalks of lemongrass, bashed and finely chopped

5ml turmeric

2 large red chillies, sliced across - I use seeds an'all

400ml tin coconut milk

30g tamarind block, soaked in boiling water to bring to a paste

10ml muscovado sugar

6 chicken thighs

*

Method:

Heat a small, sturdy griddle over a low heat and dry roast the coriander and fennel seeds, cinnamon stick and peppercorns for about a minute – until they give off a warm spicy aroma. Using a mortar and pestle, pound them to a powder. This helps to release their wonderful aroma and flavour.

*

Finely chop the shallots, garlic and ginger. Transfer them to a small food processor, add a splash of water to moisten and blend to a smooth paste. Heat the oil in a deep sided frying pan set over a low heat and soften the shallot mixture for 5 minutes without colouring.

*

Add the chopped lemongrass to the pan and continue cooking for 5 minutes. Stir in the turmeric and red chillies and fry for another 30 seconds.

*

Tip in the ground mixed spice mixture. Pour in the coconut milk, add the sugar and tamarind and bring to a simmer. Add the chicken to the sauce and cook uncovered over a low heat for about 15-20 minutes until the sauce has cooked down into a paste, clinging to the chicken and the chicken is almost cooked. Add a splash of water if the sauce catches on the bottom of the pan.

*

Heat a grill to its hottest setting. Grill the chicken on a rack under the grill for about 3-4 minutes on each side until the chicken colours and develops a smoky aroma. The chicken can be deboned at this stage and threaded on skewers for an authentic traditional char-grilled flavour.

*

While grilling the chicken, continue to simmer the sauce so as to thicken it further. Serve with the sauce spooned over the chicken on a bed of rice or noodles.

*

For a more traditional Cape Malay touch,

you could add a handful of sultanas to the sauce when you add the chicken

and serve sprinkled with toasted slivered almonds.

I normally leave this out as we prefer it without this added touch,

which originates from the Cape Dutch influence.

If you are unable to get lemongrass,

substitute this with the zest of a lemon.

For a final finishing touch,

garnish with chopped coriander leaves.

Apricot Chutney

This is my take on Mrs Ball's chutney, the famous South African brand.

This delicious relish is a must for serving with curry.

It's also great on a sandwich with grated cheese on brown bread,

which reminds me of my Irish grandfather.

If you like chutney hotter than this you can double up on the chilli,

or add fresh chopped chilli.

Ingredients:

1 punnet of apricots (8-10)

250ml raisins

250ml white granulated sugar

250ml malt vinegar

1 large white onion, chopped fine

5ml ginger and garlic paste

2.5ml salt

2.5ml powdered cinnamon

2.5ml chilli pickle mix

8-10 whole cloves

Method:

Halve and stone the apricots and place them in a heavy based saucepan. Mix in the rest of the ingredients and bring to the boil over high heat. Lower the heat and simmer for about half an hour to reduce the volume of the chutney and bring it to a thick consistency. Stir from time to time to prevent it from sticking to the base of the pot.

With a hand blender, whizz the mixture to break down the fruit but leave a chunky constituency.

Bottle while still hot in sterilised pickle jars, taking care not to bring any metal in contact with the pickle. (See "Tomato Chutney")

Cook's Note

Ginger and garlic paste is a paste made from equal quantities by volume of fresh ginger root and garlic cloves. Whizzed up in a mini blender, salt and oil are added to keep it fresh. It can be stored in an airtight glass or plastic container for up to 21 days in the fridge.

Chilli pickle mix is a standard masala where I come from;

It consists of course ground chilli and salt - 4 parts chilli to 1 part sea salt.

Mom's Tomato Chutney

This recipe brings back fond memories of my mother.

When I was a young teenager my dad had a smallholding where he grew tomatoes, among other things. He'd bring them home and store them in the freezer for use in soups and stews, and of course, for my mom's tomato chutney. Keeping them in the freezer made it easy to remove the skins; you only had to scour them on four sides and drop them in boiling water for the skins to lift off like the petals of a flower opening. Give this a try.

Ingredients:
1 kg tomatoes, skins removed
250g muscovado sugar
1 cup malt vinegar
250g sultanas
15ml English mustard
15ml ground ginger
15ml sea salt
2 large white onions, finely sliced
2ml cayenne pepper

Method:
Slice the tomatoes and place them in a heavy based saucepan.
Mix all the rest of the ingredients into the tomatoes and bring to the boil. Lower the heat and simmer gently until the mixture is reduced and of a required consistency, stirring occasionally to prevent it sticking to the bottom of the pan.
Bottle in sterilised jars while still hot.

Cook's Tip

Do not allow any metal to come in contact with the chutney during cooking or while storing. If your pickle jars have metal tops, cover the contents with greaseproof paper or with wax.

Scrummy Yummy Tomato Sauce

This tomato sauce is a great way to use up a glut of tomatoes when in season.

It makes a great base for pasta, stew or curry.

Use as is for pasta with a touch of water added.

For a curry add the spice of your choice, such as curry powder, cardamom pods, chilli flakes and curry leaves, and stir in coconut cream for a delicious curry sauce.

For a warm winter stew you may want to add smoked paprika

or herbs such as rosemary, thyme or parsley.

Use it with lamb, chicken, fish or vegetables, cook through and serve.

Ingredients:
30ml vegetable oil 4 rosettes of star anise
15ml cumin seeds
15ml fennel seeds
1/2 vanilla pod
6-8 large tomatoes halved, or 4x 400g cans chopped tomatoes
sea salt and freshly ground black pepper
runny honey to taste
2-3 sprigs of fresh thyme
2-3 bay leaves
4 garlic cloves, crushed
1 bunch fresh basil
extra virgin olive oil

Method:
Place the oil in a heated heavy cast pan and add the anise, cumin, fennel and vanilla and heat until the seeds start to fizz.

Add the tomatoes and allow them to start cooking, then season with salt and pepper and add the honey to taste. Add the thyme and bay leaves. Break the bay leaves in a couple of pieces before putting them into the pot to help release the flavour. Cook on a medium heat for about 5-10 minutes.

Press the tomatoes gently with a potato masher to help them release their juices. As they cook down, the skins can be removed easily with a fork, or if you are lazy like me, leave them in. I like to leave them in the sauce as there is a lot of goodness in and just below the skin.

With a hand blender, whizz the sauce to a puree and, reducing the heat to a minimum for a slow simmer, continue to reduce until thickened to a paste. This may take up to 90 to 120 minutes. This slow evaporation of the moisture from the tomatoes will produce a deep colour, concentrating the flavours without bitterness.

When the moisture has been removed, add the garlic and basil. Blend into the warm paste and finish with a good amount of olive oil.

Allow to cool before storing ready for use. This will keep in the fridge for up to 21 days, but I'm sure you'll use it all up before then!

My Favourite Tomato Soup

My favourite soup has always been cream of tomato.

On a cold winter's day it is great to warm the cockles of your heart.

This is a quick and delicious way to use up an excess of the fruit.

This can be made in bulk if you leave out the cream.

It can be reduced for storing in the freezer, stored in blocks,

and then defrosted and warmed up with a little water added and,

of course the cream added and warmed through before serving.

Ingredients:
30ml olive oil, plus extra to serve
2kg fresh ripe tomatoes roughly chopped
3 garlic cloves, chopped
1 handful fresh basil leaves, plus extra to serve
15ml tomato puree
1 Litre of hot chicken stock 30ml caster sugar
sea salt and freshly ground black pepper to season
150ml double cream, plus extra to serve

Method:
In a large soup pan, heat the olive oil and add the tomatoes when it is hot. Fry them for 4-5 minutes, or until they have started to break down.
Add the garlic, basil and tomato puree and cook for a further 1-2 minutes.
Pour in the chicken stock and bring the mixture to the boil, then reduce the heat and simmer for 3-4 minutes.
Blend the soup to a puree with a hand blender, then season to taste with sugar, salt and pepper.
Pour in the cream, bring back to a simmer and continue to simmer for 1-2 minutes.
To serve, ladle the soup into serving bowls, drizzle with double cream, then olive oil and garnish with a few basil leaves, cut in fine strips.

Boereworse with Continental Lentils

Boereworse is the traditional South African sausage inspired by the Dutch.

Although boereworse is great on the braai,

it's also great cooked in a pan for a cold winter's supper.

Here is more of a continental touch

to serving boereworse.

Ingredients:
olive oil
Boereworse, coiled and skewered so as to hold its shape while cooking.
3 garlic cloves, chopped fine
1 shallot, chopped fine
2 sprigs of rosemary and 4-5 sage leaves, chopped together
1 red chilli, finely chopped
3-4 pieces of oven-dried tomatoes, or sun-dried tomatoes if you have them. If you prefer you can use a fresh, seeded and skinned tomato with a teaspoonful of muscovado sugar added to increase the sweetness.
125ml continental lentils, cooked in water. (I don't add salt to the water because this makes the skins of the lentils hard.)
125ml red wine
125ml chicken stock
30ml fresh flat leaf parsley, chopped
Sea salt and freshly ground black pepper to season

Method:
Add enough olive oil to a frying pan to coat the base of the pan. Allow the oil to heat up then add the coil of boereworse. Fry on both sides until cooked through.
Remove the the worse from the pan, take off some of the fat and add the wine to deglaze the pan. Simmer until the wine has been reduced to about 1/3. Pour off the reduced red wine.
In the same pan, heat about 30ml of olive oil, add the garlic, shallot and sweat until glassy. Add the herbs, the chilli and the tomatoes and fry gently until the vegetables are all soft.
Transfer the cooked, drained lentils to the pan with the reduced wine and chicken stock.
Simmer to reduce and thicken the sauce. Finally add the chopped parsley and season to taste.
Transfer the lentils to a serving dish, top with the coil of boereworse and serve.

Tomatoes - Oven Dried Tomatoes

Tomatoes don't just tantalise the taste buds and add bright colour to a dish, they add nutritional value by way of micro-nutrients that help to keep you healthy.

*

Studies have shown that the more tomatoes and tomato products people eat, the lower their risk of many types of cancer, especially cancer of the prostate, lung and stomach. The cancer shielding properties of tomatoes can be attributed to lycopene, a polyunsaturated hydrocarbon with a tetraterpene structure made up of 8 isoprene units. Lycopene is a type of carotene, which has powerful anti-oxidant properties, protecting the cells from free radical damage. It is important as an intermediate of many carotenoids and gives tomatoes their red colour.

*

Cooked tomatoes present more lycopene than do raw tomatoes as the cooking process breaks down cell walls, releasing and concentrating the carotenoids. Also, eating tomatoes with a small amount of oil enables the lycopene to be better absorbed.

*

Tomatoes also provide an excellent source of vitamin C and a relatively good source of vitamin A. They contain a fair amount of potassium that helps the nerves and muscles function properly, assists in the maintenance of the body's acid balance and reduces the risk of high blood pressure. another vitamin tomatoes present is niacin, or vitamin B3, which helps to lower cholesterol, stabilise blood sugar and process fats and oils. Pantothenic acid, or vitamin B5, is also present in this wonder food. This vitamin helps to turn carbohydrates and fats into energy and plays a part in the health of the adrenal gland.

*

So, next time you add tomato sauce to your fries, burger or scrambled eggs, know that you are adding value to your food.

*

Here's a recipe for oven-dried tomatoes, a great substitute for sun-dried tomatoes if you aren't able to get them, or if you find them too expensive for your larder, as I do. It makes a great way to store your harvest of tomatoes if you are industrious enough to grow them. They make a wonderful addition to salads, pasta and pizzas, or any recipe that calls for sun-dried tomatoes.

Oven-Dried Tomatoes

Ingredients:
20 firm ripe tomatoes - the best to use are Roma or Italian plum tomatoes, Money Maker or Standard Vine Tomatoes.
60ml extra virgin olive oil
30ml balsamic vinegar
30ml flat leafed chopped parsley.
sea salt and freshly ground pepper.

Method:
Place the tomatoes in the freezer for 30-45 minutes. Once they are well chilled, place them in boiling water. Now trim the stem ends, cut them in 4, lengthwise and remove the seeds and skins. You will find that the skins come off easily.

Place the tomatoes in a large glass bowl (ie. not a metal bowl), cover with the oil, vinegar and parsley and mix well. Cover the bowl and allow to marinade for 2-3 hours.

Preheat the oven to 100C. That's the lowest my oven will register. If you can set yours just below that, that's fine; The slower they dry, the better, even if it does need a little longer than the time mine takes.

Place the tomatoes in a single layer on a baking sheet, season with sea salt and freshly ground black pepper and bake for 12 - 15 hours. The best time to put them in the oven is after supper, allowing them to bake slowly all night. In the morning you will have plump, juicy and intense flavoured tomatoes. Cool completely before storing.

To Store:
Place the dried tomatoes in sterilised glass jars, cover fruit with olive oil and seal lids tightly. Refrigerate for 2-3 weeks.

Or: Place tomatoes in a zip-lock plastic bag and freeze for up to 3 months.

Welsh Wellington of Lamb

Welsh lamb's distinctive quality has been recognised

as having unique regional characteristics.

The lush green pastures in Wales provide the ideal habitat for sheep,

producing tender meat with oodles of flavour.

Ingredients
2 Welsh lamb neck fillets of about 225g each
Sea salt and freshly ground black pepper to season
2 sprigs of fresh rosemary, finely chopped
45ml olive oil
150g mushrooms, finely chopped
2 leaks, finely chopped
2 garlic cloves, crushed
100ml white wine
puff pastry, 1 pack of pre-made
flour for rolling the pastry
1 egg, beaten

Method
Heat the oven to 180-200C
Sprinkle the seasoning and rosemary on a chopping board and roll the lamb in it.
Heat half of the oil in a frying pan and sear the lamb on all sides until brown all over. Takes about 5 minutes. Remove from the pan and set aside.

Heat the remaining oil in the pan and gently fry the mushrooms, leeks and garlic for 3-4 minutes.
Stir in the wine and cook until evaporated. Leave to cool.
Cut pastry in half and roll each piece into a large rectangle big enough big enough to wrap around the lamb pieces.
Spoon half the mushroom mixture down the centre of each rectangle and place the lamb on top.
Brush the exposed edges of the pastry with the beaten egg and then wrap the pastry around the meat.
Seal tightly and trim any excess pastry from the ends of the rolls.
Place the two rolls on a baking tray, seam down and brush each roll with the remaining beaten egg.
Bake for 20-25 minutes until pastry is golden brown. Leave to rest for 10 minutes before carving into thick slices.
Serve with creamy mash potatoes and seasonal vegetables.

Onions ~ Autumn Chutney

Onions are one of our oldest vegetables, most likely used primarily as a medicine. They are reputed to have been used in ancient Mesopotamia as a cure-all. Today, the production of onions is the second most important horticultural vegetable crop, only superseded by tomatoes. 

Onions contain a range of strong antioxidants; they are reputed to exert anti-inflammatory, antibiotic, antiviral, anti-allergy and anticancer activity.

In Chinese medicine, onions have been used to treat angina, bacterial infections, coughs and breathing problems.

This class of vegetables, belonging to the Allium or lily family, includes chives, garlic, leeks, onions, scallions and shallots. The varieties range through the spectrum from red to yellow to green and white. They can be eaten raw, cooked, fried, dried or roasted and range in flavour from strong to mildly sweet.

These vegetables have been found to contain a range of bioflavonoids or phytochemical micronutrients, characterised primarily by their rich content of odorous sulphur compounds including thiosulfinates, sulfides, and sulfoxides. The cysteine sulfoxides are what are responsible for making you cry when cutting onions. The thiosulfinates exhibit antimicrobial activity.

Another group of micronutrients, of which onions are a rich source, are fructo-oligosaccharides. These oligomers stimulate the growth of healthy bifidobacteria in the colon, suppressing the growth of potentially harmful bacteria, which leads to a reduction in the risk of tumors that may develop in that part of the intestine.

Yellow and red onions and shallots supply the richest known source of quercetin, one of the most potent of antioxidants known. Quercetin's initial activity as an antioxidant is to neutralise free radicals before they damage cells. This is potentially the process in its mechanism, which includes a range of activities.

Quercetin displays an antihistaminic action, improving lung function, decreasing bronchial spasm and reducing allergy symptoms, thus helping in the relief of respiratory conditions such as emphysema, bronchitis and asthma. It also shows anti-inflammatory properties which may help to reduce pain from disorders such as arthritis. Research shows that quercetin may help to prevent cancer, especially prostate and stomach cancer and may also help to reduce symptoms like fatigue, depression and anxiety. It enhances cardiovascular health, relieves varicose veins, improves fragile capillaries and alleviates bruising; it thins the blood, wards off blood clots and counters atherosclerosis. Quercetin is also highly effective in preventing the oxidation of LDL, or 'bad cholesterol', and may help to balance the LDL~HDL ratio in the blood by raising the production of HDL or 'good cholesterol'.

I would say this gives us a multitude of reasons to eat onions on a regular basis.

Tip for mosquito bites. Rub with a cut onion to reduce the sting.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Autumn Chutney
Ingredients:
15ml olive oil
1 onion, roughly chopped
1 clove garlic, crushed
1/2 inch root ginger, peeled and grated
3 plums or apricots, stoned and roughly chopped
1 cooking apple, peeled, cored and chopped
150ml cranberry or red grape juice
50g Muscovado sugar

Method:
Heat the oil in a pan and add the onion garlic and ginger. Cook for a few minutes until softened and slightly coloured.
Add the fruit, fruit juices and sugar. Simmer for about 10 minutes until reduced and slightly sticky.
Serve with steak, lamb or pork chops.

Cook's Tip

Adding salt to frying onions brings the moisture out and helps to caramelise them quickly.

Honey Mustard Peppercorn Pork Chops

This pork chop dish is a variation

of one of my favourite English dishes,

Somerset Pork.

With its creamy mustard sauce,

served with new potatoes,

it is absolutely delicious!

~~~

Ingredients:
15ml wholegrain mustard
5ml runny honey
2 Pork Chops
50g butter
1 red onion, halved and sliced
2 cooking apples, pealed, cored and cut into slices
200g new potatoes, lightly cooked and halved
5ml wholegrain mustard
6 sage leaves, shredded

Sauce:
3 finely chopped shallots
15ml green peppercorns
125ml cider
100ml double cream

Method
Nick the fatty edge of the chops in a few places to stop the chops from curling when cooking.
Mix the mustard and honey and cover the chops liberally.
Place the chops in a hot griddle pan and cook for 5-6 minutes on each side.
In another pan, melt half butter, add the onions and apples and cook for 2-3 minutes.
Add the potatoes and mustard to the onion and apples and warm through, adding the sage leaves and seasoning just before serving.

To make the sauce:
In a hot pan, melt the remaining butter, allowing it to foam. Add the shallots and peppercorns and cook for about a minute. Add the cider and bring to the boil. Add the double cream and simmer until it thickens, Season with sea salt and freshly ground black pepper.