Tuesday, September 30, 2014


I wish you a good year, time to dream and time to enjoy each day. We have all had a week end of eating and drinking, enjoying cakes ,cookies and candies. Now back to the regular routine.
We suddenly have the weather change and feel the need for a good soup, perhaps a warm bowl of food, a casserole and hot meals .

Here are a few ideas to create winter ideas, for colder evenings.
Firstly reorganize your grocery cupboard. Prepare grains and soup ingredients. Do not rely on packaged soups, Do your own.
There are brown and orange lentils, whole-wheat rice, wild rice, barley, all kinds of beans, wheat, oats, soya products, dried green peas, dried mushrooms, garbanzo, chickpeas pastas and noodles.

You do not have to invest in large quantities. Better to buy for two to three weeks at a time. I take the dry goods and place them in air tight containers. I wash them well , when I use them and many need to be soaked overnight or for a few hours.

Create a collection of containers that are suitable for freezing. Not every kind of plastic is good for the freezer. Go into a reliable store and find medium size containers for cooked soups, beans and vegetarian dishes.

I buy small quantities of herbs and spices. Try to use as many fesh products as you can. Use frozen products when you haven’t enough time to create meals with fresh ingredients. I like to have peas and beans in the freezer.


You need a large pot and a variety of vegetables. Go for yellow, greens and sweet potatoes, white potatoes and grains and beans. If you want to use lentils, beans, wheat and barley, wash and soak for a little while. Use fresh parsley, carrots, pumpkin, onions, garlic, dill and good greens like zucchinis, celery and cabbage, broccoli and Brussels sprouts. Simply wash well and cut up, place in the pot of water, add vegetable salt and pepper. You can add a dash of curry, sweet paprika and a few herbs. Cook on a medium flame and let it boil for a few minutes, lower flame and let if cook until the vegetables are soft. Do not store until the soup is cool.
Freeze soups in medium size containers and thaw before warming up. There is an added advantage when reheating soups, just re energize them by cutting up a carrot, onion and a few grated carrots . Jus drop these into the pot. Looks great and tastes good. This is also when you can add a cup of peas or cut up beans from the freezer.

Serve soup in bowls, with cooked rice, a whole-wheat bread or slices of toast. Enjoy Love and light Rona

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Sunday, September 28, 2014

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Thursday, September 18, 2014

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Tuesday, September 16, 2014


We have many people who have  become Vegetarian and Vegan in the last few years. Plan the meals for New Year with dishes that are easy for everyone.  here are some easy and tasty ideas. 


  Cook four or five beets and peel the, let them cool.  Slice thinly and arrange on a plate with thinly sliced re d onions, flaked almonds and techina.  Serve cold

.  Cook ten carrots, slice them thinly and they cook fast.  Arrange in a bowl, ad half a cup of thinly chopped parsley,  a grated apple,  a dressing of two tablespoons olive oil, juice of a fresh lemon  and one tablespoon of balsamic vinegar, salt and pepper.  Serve cold/

  RICE AND PEPPERS  .  Cook two cups of wholewheat rice.    Saute two onions thinly slice, two  crushed cloves of garlic, have a cup of parsley, a little dill and salt and pepper and half a cup of crushed walnuts or pecan nuts. Add salt and pepper and a teaspoon of honey and   a dash of cinnamon.  Mix all and   fill the red peppers, that were sliced in half and soaked in boiling eater. Arrange in an oven dish and bake for tem\n minutes  in a moderate oven.

OLIVE DIP  .  Open a tin of black olives, no pips. Place in blender, with salt, pepper, two tablespoons of olive oil,  ten cashew nuts. some parsley and four soaked  dried apricots.   Mix well and use as a spread on baked potatoes, with bread slices or  with  mozzarella and thinly sliced tomatoes.   Sprinkle  a dressing over the salad and arrange the olive spread  on the salad.

VEGETABLE PATTIES.   cook a few vegetables like pumpkin, carrots,  sweet potatoes,  potatoes and parsley.  Mash them all and form into patties. Mix in one grated apple and two teaspoons of linseed and two tablespoons of oats. Mix all and shape into patties. Keep in fridge for twenty minutes. Fry in hot oil or bake in and oven dish that you have wiped with olive oil.  You can soak three automates in boiling water, remove skins and crush the tomatoes over the patties in the oven. Medium oven Fifteen minutes.

  Look at my blogs for Dates, Beets, Potatoes, Hot and cold Soups New Year dishes and more.  Have a great New Year.
   Love  and light Rona 

Saturday, September 13, 2014

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Friday, September 12, 2014


Peas are one of the tastiest vegetables. Eat them fresh when you can. Just add them to salads, eat them with soups and as a snack

Many of us use frozen peas. I like to have them handy to add to a quiche, to soups that we warm up and into quinoa and rice salads, pasta dishes and with mixed stir fry vegetables and grated ginger..

When you make a fresh soup, you can strain it all and add the peas for a minute or two at the end. I also serve them with mint and lettuce leaves, just blanched in a pot with a little butter and salt.  Use them over rice, couscous and quinoa.

I love a quiche of two cups of spinach, chopped fine, one cup peas, one cup grate carrots, salt and pepper and  1/2   a cup of walnuts. . two  egg and a cup of cottage cheese.  Wipe a baking dish with olive oil and  place the mixture in without a base. If you like a base, use one. I bake this for twenty minutes in a medium oven and serve with brown  rice or quinoa and a teaspoon of mustard  delicious.

 Rice and  peas, green  spring onions, garlic and  thinly sliced red peppers.   Cook one and a half cups of rice.   Saute the vegetables in avocado oil or olive oil on a low flame. Add salt and pepper and  two teaspoons of pine kernels.    Mix it in and serve hot. Lovely with a little Parmesan on top.

Enjoy fun ideas with split peas too. Always have them handy for soups.  Dry pease need to be rinsed and cooked with vegetables, spices, herbs and other vegetables for a thick winter soup.  You can cook two cups of dry washed peas and when soft mash them with onion, garlic salt and pepper, basil and a grated carrot Add two eggs and makes patties. Fry them in olive oil and serve with pasta, rice or polenta.

Have a great week  Love and light Rona




  Use three  raw beets, peel and grate them .  Grate three carrots, one kohlrabi and one peeled apple or a pear.  Add spinach leaves, a few walnuts and almonds. These can be crushed. Make a dressing of the juice of two oranges, a tablespoon of techina and a two teaspoons  tablespoon of  honey, two teaspoons of olive oil and slat and pepper.  I add one or two tablespoons of sultanas  If you prefer an easy sweet  dressing, use pomegranate juice with olive oil and a little parsley.
I serve this with cottage cheese on the  side for a dairy meal or just good hummus with a meat meal.


 Cook three beets and bake four potatoes.  Peel the beets and slice into cubes. Dice the potatoes, You can leave the skins on.  Saute two thinly sliced onions and two  crushed garlic cloves in a little olive oil, two teaspoons of pine nuts and   a teaspoon of mustard seeds, salt and pepper.  Then mix the beets and potatoes in with the sauteed vegetables and add a thin dressing of olive oil and   techina.


Cook three beets, Cool and remove skins.   Steam two cups of cauliflower, a cup of peas, a cup of chopped kale and one small onion.  Mix with the beets.  Add salt, pepper and  a little olive oil and natural apple cider vinegar.  Mix gently and serve with a sprinkling of sunflower seeds on top


Cook three beets, Cool and peel.  Cube them .Peel three apples and cube them Steam them for five minutes  .     Mix  the cooked apples and beets and add ten chopped walnuts, and a dressing of two teaspoons honey, a dash of cinnamon, two teaspoons of olive oil and  a little lemon juice.   This is lovely served on a bed of lettuce leaves  with sprouts arranged all over  it in a large shallow salad bowl.

Make sure you eat a mix of colors in vegetables. Add cranberries, nuts, sesame seeds   and raisins , dried cut up figs and apricots. .     Enjoy   Love and light  Rona  Kruger  

Tuesday, September 9, 2014

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Saturday, September 6, 2014