PEAS.

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

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   QUICK AND EASY LUNCH SALADS

BEETS...BEETROOT

  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.



BEETROOT AND BAKED POTATOES. 

 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.

BEETROOT, PEAS AND CAULIFLOWER.

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


BEETS AND COOKED APPLES AND WALNUTS

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  

STUDENTS WINTER MEALS.

Hi to all of you! It is the start of a new year of studies, activities and living on a busy campus. You guys have to remember to eat and drink logically. This Sane and Sensible food plan will help you to create a small food corner.

You need nourishment: wholesome foods, fruit and vegetables in season, healthy drinks and supplements

There is very little time to cook so shop carefully for products that are quick to prepare. Oats is a quick and easy breakfast. Simply put a cup of oats and a little salt in a saucepan of two cups of water. Cook on a low flame for ten minutes. You can eat it with honey, raisins, cinnamon, granola and milk. It is a nourishing and satisfying meal. 

These are the items you need to keep on hand: Yogurt, buttermilk, milk, cottage cheese, yellow cheese and olives. Have olive oil, grains, rice, pastas and some instant soups. Keep honey instead of sugar. Peanut butter and jams are good for sandwiches. There is a product called MARMITE and I recommend it for a spread on toast and as a hot drink. Just a teaspoon in boiling water is a broth you will enjoy
Soups are easy to make and you can literally throw in all vegetables and some lentils, barley, yellow lentils and chickpeas You need to eat grains, peas, hummus, techina, healthy grain whole-wheat breads, rye bread, rice crackers and whole-wheat pitot and crackers. Look at my former recipes and you will find soups, quinoa, rice and lentil dishes. They are simple to make and are nutritious. 

Milk products are necessary and a glass of milk, cottage cheese, yogurts, yellow cheese and cream cheese are great. Do not forget eggs, boiled and make easy protein meals of omelets and pancakes.

Skip sugar pops, junk nibbles and commercial drinks. They do very little for you. Water is the best drink. You can have boiling water in the morning with a squeeze of lemon in it. This is good for the system and cleans the throat. Eliminate caffeine at night and make yourself a hot milk drink with cinnamon and honey in it. Grapefruit is a good winter drink. Squeeze a grapefruit into a tall glass and add a little honey, and boiling water.

Remember to keep your teeth and gums in good condition. Floss daily and rinse the mouth with salt water a few times a week. 

Salty snacks, sugary cookies and commercial junk foods are of no value. Eat fresh apples, cucumbers, carrots, fruits in season for winter, like grapefruits, oranges and mandarins. Choose fruits and vegetables with beta carotene, red peppers, carrots, kohlrabi, loads of green herbs, onions and garlic too. 

Get into the habit of eating breakfast and taking foods for the mid morning snacks.
Peeled carrots, cucumbers, tomatoes, celery and apples, bananas are great with a chunk of cheese. Easy and fast to do.
You are in charge of your health. Smoking and coffee are trends and style, but not an investment to your health or well being. When you are young, you take your body for granted. Don’t! Eat simply and sanely. You are worth the trouble. 
Study well, love what you are doing and put joy into each day.

Good Luck scholars for a New year and great learning, fun and friendships.