Monday, August 25, 2008


Chocolate is one the wonders of the world. I remember, as a little girl, we were given a round chocolate to drop in warm milk, stir it and enjoy the pre bedtime treat. The aroma lingers on and we all know we would never leave our planet for a new place that has no chocolate.

I always feel when you choose chocolate, find a natural one. That means a reputable firm, ingredients that resemble food stuff you know and careful packing and date of production and expiry. Cheap substitutes, with inferior products and oils, are a waste of time, money and cause allergies and sinus problems. So choose the best, eat a little and enjoy it for the great product that it is.

Often people feel that chocolate is not good when you have cholesterol, weight, diabetes and many varied problems. No need to argue, but the bottom line is, chocolate is a perfect gift for anyone. It says volumes, when you open it and watch the recipients face. Nobody ever put it in the exchange cupboard. Chocolate has strong dialogue. It is thank you, great, terrific, good taste, cool, elegant, will cheer me up, good to have a little as the old lady does not eat any more. It makes peace after harsh words, it say thanks for the favor and nourishes the mind to feel endorphins rising and creates a smile on your dial.
I will not go into the food values. Let us just agree, a friend with chocolate, is a great friend.


This a good cake for a birthday or cut into squares (when cool).

150 grams butter. 3/4 cup brown sugar.
2 eggs. 3/4 cup self raising flour.
3 Tablespoons cocoa. Pinch of salt.
3/4 cup coconut. Dash of cinnamon. A small cup of light cream.

Mix the butter and sugar well.
Sift the dry ingredients.
Mix together and fold in the cup of cream.
Place in a buttered and floured dish and bake at 375 F degrees for half an hour. (200 C)
If you want a larger birthday cake, you can double this.

You can ice the cake when cool or use a chocolate spread o


2 ozs butter, that is 60 grams. Butter.
5 tablespoons milk
3 tablespoons brown sugar
2 tablespoons cocoa
Melt these ingredients in a saucepan on a low flame.
Add 1/2 cup oats . I soak the oats in a little liqueur or vanilla essence to soften it before cooking
Half a cup rice krispies.
One and a half cups of coconut
Vanilla essence and a little lemon or orange rind grated in.

Cook all on a low flame, stir all the time, until the oats is cooked. Cool. Roll into balls and dip into chocolate vermicelli or crumbed nuts.

You can keep these in the fridge and serve with ice cream, with a plate of cookies, ideal as a cookie with a good cup of coffee.

You will read a lot about cookies and snacks in these articles, as I believe you can keep a small selection in the freezer and use them when needed. I do not recommend that you eat frozen food all the time, but a busy household, needs a little quick help to create a cake plate that looks as good as it tastes. I keep cookie cups, the tiny and medium size all the time. You can make anything look good with these in a presentation. Paper doilies' are elegant and give a finishing touch. If you do not have these just substitute with a pretty serviette.

Chocolate as decoration.
Often you serve ice cream, a slice of cake, a fruit platter and you need the finishing touch to give it style and individuality. .Keep flaky chocolate and chocolate vermicelli in the fridge for these touches. M and M's are great for kids décor on cookies, cup cakes and on jelly or with ice cream. Grown ups never refuse them………….


2 small cups of brown flour. Half a cup of brown sugar
2 teaspoons baking powder. Half a teaspoon of salt.
Half a cup of chocolate chips.'
2 ripe bananas.
Half a teaspoon of bicarbonate soda.
1 1/2 Tablespoons boiling water.
1 egg.
Quarter cup of milk.
.Quarter cup of oil.
Half a teaspoon vanilla essence.

Mix flour, sugar, baking powder, and salt. Add and mix the chocolate chips.
Mash the bananas and mix with the bicarbonate powder and boiling water. Add to flour mixture.
Mix the egg, milk and oil, and vanilla essence. Add to flour and mix gently.
Grease muffin cups and spoon the mixture into them. Bake 200C for 15-20 minutes.
This is a medium oven. These are great to serve with yogurt and a slice of fruit in season.
Fun for school boxes and unexpected pop in visitors


The carob is an ideal substitute for chocolate. It does not have caffeine and is high in iron, low in fat and delicious.
The Carob is from the family, LEGUMINOSAE. It is a medium size tree. The carob seeds were used in ancient times to measure a weight ….a carat. People who suffer from migraines, coughs, and need a mild laxative, use carob products. These ideas are for use instead of chocolate. Many people find this less addictive than chocolate.

Fudge candy.
3/4 cup carob powder. 3/4 cup shelled walnuts, or pecans.
1 and a quarter cups of sesame seeds and two teaspoons of honey. For a lovely flavor, add two teaspoons of crushed almonds and vanilla essence. I use orange water or grated rind of orange and lemons.
Place all in a blender and grind. Roll into balls and roll in crushed nuts.

Carob Spread.
100 grams of butter. (4 0zs)
2 tablespoons of honey.
2 dessertspoons of carob powder.
50 grams of flaked almonds (2 0z)
Cream the butter and honey. Beat in carob powder and stir in the almonds.
I add a little ginger and cinnamon powder. Store in a jar and use on toast, as a flavor for baked apples and with ice cream or in yogurt as a snack.

You can purchase a soluble and non soluble powder of carob. Try to make an evening drink for the family. Use soluble powder, with warm milk and mix well.
You can use carob in all the cakes and cookies instead of cocoa and it is a great chocolate substitute.
Have a sweet week and I will be in touch with the next food ideas in a few days. I know the family is off to school and some normality sets in for a few weeks. Create time to enjoy quiet and moments of space and silence. Love and light Rona

Monday, August 18, 2008


Hi and good luck to all the children going back to school and to the teachers who cope with dozens of our children daily. We wish you all a Good Year and great learning in a happy environment

We have a role to play in the going out of the home for so many hours a day.
School lunch boxes are to serve a purpose. We are responsible for what we give our kids to eat and drink at school.
The following is what we have to do:

1. Sit down with the kids and talk about lunches.
2. Determine what time they eat, how much time they have. Find out if they have a place to sit
Comfortably in the shade. Also find out if eating time is under supervision.
3. Choose a lunch box that is well made and with a cooler department and separate places for drink and food.
4. You must buy containers that can fit into the bag, that hold liquids, snacks, dried fruit, a good spoon and knife and fork.
5. Give the kids a serviette or wet wipes to clean hands before and after eating.
6. Do not use inappropriate wrapping for food. Never plastic wraps on cheese and milk products and no aluminum foil. You can use paper, brown bags and baking paper and good containers with lids.
7. You can place a freezer pack in the bag to keep foods cool.
8. Remember, this food bag is very important. You and you kids can bond well as you create the lunches in the evening and have them ready in the fridge. As you work and chat, you are giving them tools for life. They will understand that you care about their needs, and they will understand the effort you are making re the things they like.
9. Never underestimate the importance of ordinary chores. These are the examples we give them. They are also the memory makers of the years ahead.
10. You attitude must be, this is not a chore that I do daily, it is a pleasure for these kids I love.
11. Remember, you need a surprise in the box now and then. A love note, a candy, a chocolate bar, a cookie or a book or mascot that is the trend. All your efforts express love. Lastly, wash and air the lunch box regularly.


Snacks. I like dried fruit, nuts, home made cookies and snack bars, halva, sunflower seeds and granola cereal, cookies and bars. Recipes will follow.
Vegetables and fruits. You can have peeled carrots, celery sticks, tomatoes, cucumbers, apples, pears, bananas, peaches, plums and all fruits in season. Lettuce can be washed and dried and packed in a container.
Ready foods. Humus, Techina, honey, cream cheese, yogurt, cottage cheese and yellow cheeses. Apple sauce is a great snack and you can choose an organic type in the health store. They have less sugar too.
Drinks. Give water, fruit juices, rice milk, almond milk, carob powder shakes, and health drinks
Baked goods. Good breads, crackers, baked muffins and health snacks and cookies.

Vegetarian lentil burgers are great to prepare and have ready in the fridge.


Prepare with the kids.
Melt 6 oz butter and half a cup of brown sugar. Add I beaten egg. Mix in half a pound of dates (about 230 grams)
Crumb 2 cups of Marie or Petit Beurre biscuits. Mix all. Cool
Roll into balls and dip them into chocolate sprinkles, coconut or crushed walnuts. These can be frozen and taken out as needed.

My friend June brought these to my house one day and they were only there for a moment….we gobbled them up.. Delicious and easy to make.
Stir fry 200grams of sesame seeds. Do this on a low flame and stir. Do not burn. They brown very quickly.
Take a large bowl and put in four cups of lightly crushed rice krispies.
Warm up half a cup of honey, half a cup of brown sugar and half a cup of Techina.
Do this on a low flame. Mix with the krispies and sesame seeds. Press into a flat dish and leave to set. Then cut up into a good size for a snack and store for lunches.

This can be baked in a loaf tin or as a muffin. Great as a lunch box treat.

1 cup brown sugar. Quarter teaspoon bi carbonate. Half a cup of butter. A dash of salt.
Ten drops of vanilla essence in a little milk.
Two cups of brown flour. Four mashed bananas. 2 eggs. Half a teaspoon of baking powder.

Cream the butter and sugar. Add beaten eggs and mashed bananas.
Add dry ingredients, and the vanilla and milk. Grease a baking dish or use muffin cups. Flour the baking dish. Bake one hour in a 350 F degrees oven. (180 Celsius)

Cool on a rack and if you wish you can ice with lemon icing.

This is a recipe that if over seventy to eighty years old. We use to eat them with a large glass of cold milk….delicious. Great for old folks to dip and ideal for TV and school snack.
2 cups of oats. 1 cup flour. 1 cup coconut. 1 cup brown sugar.
8oz butter.(240 grams) 1 tablespoon honey. 1 teaspoon bicarbonate of soda. 1 teaspoon baking powder. Half a teaspoon ginger powder. Half a teaspoon cinnamon powder.

Boil butter and sugar until melted. Add soda and the other ingredients.
Pour into a greased pan. Pat down evenly. Take care if it is hot, do not burn fingers.
Bake in a 350f degree oven (180 Celsius) for 25 minutes. Cool for a while.
Cut and store in an air tight container. They do freeze well too. Dad will like these as much as the kids. Ideal for a gift for gran and grandpa too….take along a bottle of chilled milk and share it with them. Have fun.

I hope this inspires you to do fun lunch boxes. The time you spend is worth the peace of mind. The kids needs are catered for and you are free to do the house, gym, have coffee with Mom or a friend, buy your Mom- in- law a lunch, go out and plan fun things for the family…….all in all to enjoy your morning.
Best wishes for a special school year. Love and light Rona

Wednesday, August 13, 2008


Congratulations, you are now part of the most amazing creation, the growth of a child.

A great deal in your life will undergo changes, your taste for food, sleep habits, emotional re-actions to daily issues, energy levels and the size of your clothes. Suddenly you will notice that everyone around you is pregnant…………………. Remember, your attitude will make a difference to your pregnancy. Forget the discomfort, just embrace the idea of this incredible creation that is taking place inside you………...

You have a responsibility to the development of your child. You must go for regular check-ups to your Gynecologist and Doctor. Moms and friends have a great deal to tell you, but it is advisable to consult and listen to the Doctor

Eat regular meals and include fresh fruit and vegetables daily.
Have grains, lentils, beans, whole-wheat rice, quinoa, milk, cottage cheese, eggs, nuts (not peanuts) and dried fruit.
You can have a little chocolate, halva, carob candies and techina as a spread on bread or as a salad dressing. Skip uncooked eggs, mayonnaise and mousse. Do not eat pickled meats, hot spices and reheated foods. MSG is not advised. Herb and vegetable salts are good, Skip instant meals and packaged soups and pop up meals.

Drink ample water. Drink rice milk and almond milk. Soya milk is not always recommended, or the products during pregnancy. Ask your Doctor about these alternatives. I find that ordinary milk with a teaspoon of carob and a dash of cinnamon is a great drink. In winter people love a soup in a mug and you can create a fast one with a teaspoon of Marmite and boiled water. Eliminate sugary drinks, wines, alcohol and reduce all coffees and caffeine drinks. Fruit juices are good, as long as they are fresh and not the fruit nectars, loaded with sugar and additives to prolong shelf life. I recommend an early morning drink that cleanses the body and throat. Use boiled cooled water, with a slice of lemon and half a teaspoon of honey. Healthy and great to start the day

Exercise, walk daily, do yoga, and swim. Always ask the Doctor about how much yoga and exercise you should do, especially in the later stages.

Sleep adequate hours. Make sure you are comfortable and use a cushion under your feet if they feel heavy. Your cosmetics and body treatments should be products that are not tested on animals. I use Sunrider and love the products. Exfoliate the skin and keep pores clean. Skip all the heavy hair sprays, lacquers, aluminum loaded deodorants, acetones and household cleaners that are poisonous. Wear cotton and sleep in airy sleepwear. Skip the high heels and feel comfortable in good shoes. Have all your dental work done early in the pregnancy. It is advisable to have your feet and toenails checked too. Use safe hair color treatments. Do not do eyebrow or body tattoos.

Early morning discomfort. If you wake up dizzy, get up slower. It is a great idea to prepare a thermos flask of herb tea, with a few slices of ginger in it. You can use fresh grated ginger, or the candied type. Drink a glass full in bed and have a snack before you get up. It makes a great difference. Snacks can include rice crackers, rye crackers, cheese, dried fruit, and washed almonds, pecans and walnuts. A banana is good to eat slowly. Bananas are a good source of Magnesium and Potassium.

It is necessary to check iron levels. Ask your Doctor. I suggest that you eat three dried apricots daily and some fresh spinach and lots of greens. An easy drink is three tablespoons frozen spinach, parsley and a jar of natural yogurt. Blend and drink or eat with natural croutons. Meat eaters can have grilled liver, but vegetarians can have 8-10 soaked almonds daily. Great protein.

Keep your bowels regular. Eat bran, fiber and dried fruit. Do not overdo fibre, unless you drink enough liquids.

This is a recipe for Fruit Compote to keep bowls in order. Wash four dried apricots, four prunes, four figs half a cup of raisins, a quarter teaspoon of cinnamon, two teaspoons pine nuts. Place in a pot on the stove and add 2 cups of water. Boil on a low flame for 20 minutes. Cool. Keep in the fridge for a breakfast starter or a dessert later in the day.

Grate two beets, two carrots, one apple, four walnuts and ten raisins. Mix and place in a bowl with half a cup of orange juice and 2 tablespoons sunflower seeds. You can eat this with cottage cheese, techina, humus or an omelet. This is good for the bowels and an easy meal to take to work. It is loaded with minerals and the family will enjoy it too.

Have small meals and perhaps an extra one in the day. Large meals will leave you feeling uncomfortable. I suggest you eat yogurt, wheat germ, sunflower seeds, flax seeds and a little honey with yogurt for a small meal.. Add cinnamon for extra taste. Skip artificial sugars.
The most popular, good sugar supplement is STEVIA.

When you prepare salads, use all the greens, red and yellow vegetables and herbs .Herbs must be used sparingly.
Add radish, cucumbers, kohlrabi, tomatoes, carrots, beets, cabbage, broccoli and Brussels sprouts, cabbage, cauliflower and beets. . These can be raw, steamed or baked. Keep salad dressings simple. Olive oil, lemon juice and delicate herbs.

Eat good carbohydrates and Proteins. Whole wheat products, rice, bread, pastas, lentils and grains are good.

Keep smiling, listen to good music, read poems aloud, and speak gently. Try to learn Yoga breathing and meditation. Take time to plan the nursery, buy the items you need now. The baby suddenly is ready to arrive…, remember time flies.………. Give your spouse some quality time and have fun outings together. Babies keep you busy and confined to home for a while. The little one is part of your world for nine months and then a part of the global world. Feel beautiful and have a great pregnancy.

For information re a natural sugar supplement, you can contact
Sel and Aaron call 480 2032871 USA. You can email me at
Love and light Rona


Everyone has a favorite fruit salad. The fresh fruit salad of fruits in season, is healthy and easy to digest. I feel that it is ideal for a dessert, a quick alternative to cakes, healthy for breakfast and delightful with the addition of yogurt, ice creams, granita, and iced lollies.
Fruit salad does not have to be restricted to dessert, so use varied containers to serve. A bowl, glass fruit bowl, tall glasses, oval plate and even a flat plate with a little ice cream cup on it. This way it is comfortable and looks like a meal, dessert or fun treat. Sprinkle chocolate sprinkles, coconut, drizzle honey, maple syrup or puree of apple sauce with the choice of fruit presentation.

Cut up pieces of fruits in season. ,
This is a quick addition to yogurt, granola or simply alone. Eating fruit away from meals is excellent. You feel light and the natural sugar is easily digested. You can make it and take it for school and work lunch. Simply take a banana with. This can be cut in, before you eat. This way, nothing will go mushy or discolor.

HEALTH SALAD. This is fruit, cut up and blended with some sunflower seeds, pumpkin seeds, some flax seeds and raisins. Eat with buttermilk, yogurt or with soya milk.

This is made from cut up melon, watermelon and green grapes. Simply place in a bowl and add a cup of apple cider juice and mint leaves. Chill and serve in tall glass with some lemon ice on top. This is one I love with crackers and cheese. Yummy……………

Pomegranates, Granadillas Strawberries, Mangos, Kiwis, Persimmons, Berries Litchis and cherries.
These luscious fruits are great in fruit salad. Not just for color, style and taste, but for nutritional value. Do not overdo the amount you use. Use a base, like melon or honeydew, cut up apples or papaya.


1. Watermelon cubes, cut up Golden Delicious apples, one teaspoon Pine Kernels and half a cup of grape juice. Sprinkle pomegranate seeds on top. Looks cool and tastes good. You can freeze pomegranate seeds in a small container in the freezer.

2. Watermelon slices, grated Bulgarian cheese on this with a little apple cider juice, and a few mint leaves. Serve on a large plate with a fork and knife. Of course there are people who pour wines and liquors on all the fruit servings. I prefer to cook in a way that is suitable for everyone, kids, mothers to be, older folks and people who have dietary needs to consider

3. Ahead of time. If you are busy and need a head start, steam cubed apples the day before. Simply cut into small cubes and sprinkle a little lemon juice and cinnamon on them Steam and cool. Place in fridge. On the day you prepare the salad, put the apples in a bowl, add cut up washed apricots, two figs and some almond slithers. Add frozen fruit juice and mix all.

4. Figs and Goats cheese. Chill halved figs and sprinkle a few drops of balsamic vinegar on them. Grate goat's cheese on the top and serve on a wedge of melon. Use a large plate and you can decorate the plate with crushed halva.
5. Papaya
Melon in season or sponspek, oranges and cut up fruits of the season. Dice all and add orange juice. Stir and stand in the fridge with a cinnamon stick in it, Serve with an ice cream ball.

.6. If you are stuck with guests in five minutes, you can open a can of pears,, peaches or pineapples. Dice and place in the oven with a dash of butter, cinnamon and grill for three minutes. Serve with ice cream.


My late mother, Sonia, made this as a stand by for those who suffered from constipation, little kids and as a good dessert after a heavy meal.

TAKE FIVE of each of the following, dried prunes, dried apricots, dried figs and dried apples. Add half a cup of light and dried raisins. Wash well, drain and cook in three to four cups of water. Add half a teaspoon of cinnamon, two teaspoons pine kernels, one teaspoon of fresh ginger, or two or three crystallized ginger pieces. Cook on a low flame for twenty minutes. Chill and serve for breakfast, after a meal or when you need the benefits of this compote. It is great with cooked custard, pureed apples, yogurt or low fat cream.

8 STRAWBERRIES. Fresh strawberries are great culled, washed, drained and placed in a bowl with a few drops of balsamic vinegar sprinkled on them Chill and serve with mini meringues. For ultimate style sprinkle icing sugar on through a strainer.

9. FIGS.
Wash, dry and chill the figs. Split them in half, arrange on a platter and sprinkle arak on them.

10. NECTARINES, ORANGES, GRENADILLA PIPS AND DICED APPLES. You can serve this with mini marshmallows and yogurt.


Use a long stick Place pineapple, cut up plums, grapes, apples, peaches and whatever is in season. Blend three fruits with orange juice or an iced lollie and marinate in a shallow bowl until you serve them. Sprinkle with a little coconut

You can core apples, fill with a cut up apricot and fig, squeeze a few drops of lemon juice over the fruit, Place in an oven dish with two cups of fruit tea and cinnamon, bake in a medium oven until soft. Serve with mint leaves and cut up lemon grass.

We all have our favorites. Some people do not create dessert. They simply pu the fruit on the table. What ever works for your family, is what you do.

Thank you for the encouraging comments. I am interested in your ideas too.

Have a great week and enjoy the wonder of each day. Feel grateful for the calm we have and embrace the moment.

Share the joy of the day with those you love. Rona

Friday, August 8, 2008


Most people need time to become used to cold soups. I suggest that you give me n and children a choice and alternative. I find them easy and refreshing in summer. Here are a few that need easy, fresh ingredients. You can use a prepared Tomato or Beet root juice. Please do not overdo the herbs. Decorate with fresh chives, parsley, cut up spring onions,
chopped walnuts, sunflower seeds or carrot slithers chilled in ice.

When you serve chilled soup, make sure the plate is chilled and use a comfortable bowl so that it looks like a meal, not dessert.


2 large cucumbers and one pickled cucumber.
2 tablespoons lemon juice.
One small grated onion.
2 cups yogurt or low fat cream. I use Buttermilk
2 Tablespoons olive oil
Herb salt and Pepper….about half a teaspoon of each.
1 Tablespoon of chopped dill
1 Tablespoon of mint leaves.

Place the cucumbers, lemon juice, onion and herbs in a food blender. Blend until smooth. Put the mixture into a bowl and add yogurt, salt and pepper and mix.
Refrigerate and chill for a few hours.
Serve with a little cucumber or mint leaves on top. Garnish with sunflower seeds.
You can prepare toasted whole wheat bread with olive oil and a bit of parmesan cheese on it.
Put this on a side plate and it makes a good starter.


There are dozens of variations of this. I use fresh ingredients, but prepared tomato juice is quick and simple.
This must be chilled well and can be altered by adding cream or yogurt.

10 tomatoes
1 red and 1 yellow pepper
2 cucumbers.
2 Tablespoon olive oil
1 red onion chopped finely
1 clove garlic and 1 Tablespoon wine vinegar.
1 bottle Tomato juice and 1 teaspoon Tabasco Sauce.

Plunge the tomatoes in boiling water. Peel and place in blender.
Chop onions and peppers and mix with the tomatoes, tomato juice, garlic, cucumbers, olive oil and wine vinegar.
Blend. Add herb salt and pepper to taste. Chill well.
I serve this with chopped chives on top, or a few pumpkin seeds.
It is great with pitas that are quartered and covered with olive oil and sesame seeds and baked in the oven for a few minutes. Looks good and kids love the snack pitas.

8 beetroot.
3 Tablespoons brown sugar.
4 Tablespoons' sour cream
Large pot of water.
1 tablespoon salt.
Half a cup of lemon juice.
Wash beetroot well and cook in water with the salt in it. This takes about 30 minutes. Peel beetroot and liquidize with some of the water. Add sugar and lemon juice. If it is too thick, add extra water and refrigerate. Serve cold with a spoon of cream on top, sprinkle a little chopped parsley and crushed walnuts. People also enjoy a boiled potato served with the cream. You can blend beetroot soup well and serve in tall glasses as well. Add one or two celery sticks with a lemon slice.


This is a great beta carotene pick me up.
5- 7 carrots.
2 onions
2 oranges.
Sea salt.
2 cups yogurt.2 Tablespoons chopped chives.

Cook the carrots and chopped onion, in six cups of slightly salted water, until soft.
Liquidize with some of the water and juice of the orange. Chill well.
Serve with 2-3 tablespoon yogurt
and cut up chives as décor.
I use a kitchen scissors to cut up chives and parsley. This makes the task quick and easy.
Keep use of herbs subtle, never overdo the quantity when you serve.
Try to use a toasted bagel with a thin layer of pesto on it.

Enjoy these ideas and have a great viewing of the Olympics.

Monday, August 4, 2008



Tofu is a staple food and has been eaten in China and Japan for years. It is a good source of protein, easy to digest and simple to prepare. Tofu is a substitute for eggs, cheeses, cottage cheese and creamy dips. If you are allergic to LACTOSE in milk, try Tofu.
Tofu needs a little preparation. Rinse, dry and cut into squares. Place the squares in a glass dish for baking in the oven.

Marinades. These are a few I use.
1. Equal amounts of soya sauce and olive oil, 1crushed clove of garlic. And one teaspoon of fresh ginger. Let the tofu marinade in this for an hour. You can then bake it in an oiled dish in the oven for thirty minutes.

2. Two tablespoons tomato paste, one teaspoon dry mustard, half a teaspoon cayenne pepper, crushed garlic, one cut up onion and two tablespoons of olive oil. Let this stand for one to two hours and add herbs, salt and pepper. If you are in a hurry, fry in a pan. If you have time, bake in a covered dish for twenty minutes in a medium oven. Uncover for last five minutes.

3. Zatar spice, one Tablespoon, three crushed garlic cloves, two tablespoons olive oil, two teaspoons pine kernels and some dried parsley and oregano. This is great when baked and served over a baked potato

TOFUNAISE. I am not a lover of uncooked eggs and create mayonnaise with alternative ways. Use a quarter kilo of tofu and half glass of olive oil. Add half a teaspoon sea salt and two tablespoons of lemon juice. I add a teaspoon of Dijon mustard or a prepared one you like. Blend the lemon, spices and then the tofu. Shake well before using. Ideal on salads, cabbage salad, with some pumpkin seeds on it

SPINACH SOUFFLE. This is fun for the main course and can be served with steamed carrots, yams and on a bed of rice or quinoa.
I cup Tofu. 2 eggs, separated. Half a cup of yogurt, quarter teaspoon nutmeg, sea salt and some pepper, half a cup grated mozzarella cheese, and two cups of chopped fresh spinach.
Combine tofu and egg yolks in a bowl. Beat well. Add yogurt and seasoning, spinach and half of the cheese Mix all. Beat egg whites stiff and fold them into the tofu mixture. Pour into an oiled dish and sprinkle the rest of the cheese on top. Bake for an hour in a medium oven until brown. Serve with mashed potatoes that were baked and spiced.

I find that people who discover tofu start eating it every day. Eating tofu a few times a week is enough. We need a variety of foods, vegetables in season, wholesome breads, grains, beans, lentils and barley, wheat kernels and rice.

The Olympic Games start on Friday and you can expect a lot of TV viewing. Prepare some easy meals, quiches, pastas, soups and salads. You can sit down and enjoy the global experience with the family. Shop for great snacks, dried fruit and nuts, lots of salad vegetables, soya ice creams, rice milk for milk shakes, carrots and celery sticks to munch with dips, and plenty to drink. Have fun as East meets West in this global event.
Love and light Rona

Friday, August 1, 2008


Some days the last minute preparations far quick meals leave one little time to think. I do not like to depend on cans, processed food, additives and synthetic looking packages. So I plan a pantry in three places. One, the refrigerator. 2 The pantry for dry goods. 3 The fresh food department, fruit, vegetables and breads.

The Refrigerator: Check once a week for food to throw out. Saving left over, or playing martyr, does not work. It will lie there for some-one, and then some-one else will throw it out. Cook less, be smart and chuck out scraps today. Make sure you do not fill the see through containers that allow you to see what is in it, without opening everything all the time.

Useful stock to keep;
Fridge Keep yogurt, butter, grated Parmesan cheese, olives, cucumbers, tomato juice and lemons. Have a few fresh herbs and select vegetables.

Stock up with healthy pastas, sweet corn, chickpeas and a few tuna and sardines for people who are not vegetarian. I keep green beans and chickpeas, a tin of pineapple and have olive oil, balsamic vinegar and mustard handy. Use fresh herbs and check expiry dates of bottled herbs and spices.

Fruit, vegetables and Breads:
I try to buy wisely. Get products in season and keep in a shady place. Eggs need the fridge in hot weather. Breads must be stored carefully and keep crackers in different from salty snacks. Buy products in season, for quality and smart prices.

Quick meals.
1 Pasta and vegetables. Put pasta into boiling water, add salt and olive oil.
Cut up garlic cloves, onions, a carrot, two peeled tomatoes, one diced pepper and green onion and parsley. Sauté in olive oil for five minutes. Grate the carrot for quick cooking. This can be stirred into the pasta and served with a few pine kernels and sprinkle of roasted sesame seeds. Use parmesan in a little bowl and sprinkle on at the table.

2. Salad delight. Boil four eggs in water with peels of onions and parsley and cut up. The eggs will have a great look and taste delicious. Wash lettuce and dry in a spinner, or on a cloth. Break up into bite size pieces. Add one cup baby leaves. Take off the stalks so people don’t choke. Mix in. Now dice cucumbers, tomatoes and radish, one red onion and mix all. A kohlrabi is a good addition if you grate it.

Make a dressing with two tablespoons olive oil and herb salt and pepper, a teaspoon of honey, one teaspoon balsamic vinegar and lemon juice. Mix well and pour over it at the table. Cut up the eggs and six or eight pecan nuts to arrange on the salad. Cut up rounds of whole-wheat French loaf, with garlic butter and toast in oven. This goes well with the salad.

If you need to jazz up the meal, take one bottle of tomato juice; add grated cucumber, one onion, one pickled cucumber and two cups of buttermilk. A dash of Worcester sauce enhances the taste. Add pepper and herb salt. Shake well and serve in a bowl with some sunflower seeds on it and a spoon of yogurt. Looks good and makes a great opening.

3. Beetroot and Carrot Salad.

Take two carrots, two beetroots and two golden delicious apples. Grate all with half a cup of chopped celery and kohlrabi. Add juice of an orange or two and two tablespoons of sunflower seeds.
This can be made the day ahead for work or lunch. You eat this with cottage cheese, techina or humus. This is crunchy salad and keeps the body well toned. Chew well and enjoy.

Have a good day and let each chore have the feeling of gratitude. Thanks for being able to do it all and choosing to cook with care and love. I send you light. Rona