Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.

3 John 1:2 NKJV

Hello Family,

Welcome back to our healthy eating series. So far, we have looked at recipes that have incorporated vegetables. As we continue with our healthy eating journey here are a few recipes that incorporate fruit. 

Bon Appetite. 

Disclaimer – There are a variety of ways that each of these dishes can be cooked. These recipes are intended as a guideline. Please feel free to add or take away ingredients in accordance with individual taste preference or dietary needs. 

Mango, Chilli and Lime Salsa

• Chop the mango, spring onion, red onion, pepper, tomato and place in a bowl 
• Add the coriander 
• Add the chilli flakes. The amount of chilli added can be increased or decreased according to taste. 
• Cut the lime in half and squeeze the juice over the ingredients 
• Mix all the ingredients together 

Salsa is ready to serve. This salsa goes nicely paired with oven roasted sea bass

Summer Strawberry and Feta Cheese Salad with a balsamic vinegar dressing

Ingredients 

• 1 x packet pre prepared Italian mixed salad leaves 
• 300g of Strawberry’s
• 100g of Feta Cheese 
• 1tlbs of Olive Oil 
• 1tlbs Balsamic Vinegar 

Method 

Dressing 

• Mix the olive oil and balsamic vinegar in a small bowl / cup. More oil or balsamic vinegar can be added according to your taste.

Salad 

• Wash and pat dry your salad leaves 
• Layer the salad leaves on a large plate or serving platter
• Cut strawberries in half and place on top of the salad leaves 
• Crumble feta cheese over the salad (if you wish you can cube the feta)
• Drizzle the dressing over the salad and voilà it’s ready to serve. 

As an alternative fresh peach can be used instead of strawberries

Wholegrain rice with Pineapple and oven roasted BBQ Jerk chicken

Ingredients 

Rice 

• 2 x cups of wholegrain rice 
• 4 cups of water 
• 1 x red bell pepper chopped (optional)
• 1 x tin of pineapple chunks 
• 1 x spring onion chopped
• 1 x vegetable stock cube 
• 1x tsp salt (optional)

Method 

• Place rice in a medium saucepan. “Wash” the rice with cold water. This will wash away any starch.  
• Cover with the rice with water. Add more water if needed. The water line should be slightly above the level of the rice. 
• Add stock cube 
• Place the saucepan on a medium heat. Boil the water and rice. 
• Once the water is boiling reduce the heat, cover, and simmer for about 45 minutes, until the rice is tender and has absorbed the water.
• Add the chopped onion and bell pepper 
• Add the pineapple chunks. Feel free to add as much pineapple as you want
• Stir and serve with your choice of protein 

Here the rice is served with BBQ Jerk chicken