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Sweet Potato Bake Recipe
 
 

Ingredients
2 x 500g Vegeworth®’s Sweet Potato Sliced
A bunch of spring onion
60ml honey
¼ cup roughly chopped walnuts
½ orange rind
1 orange’s freshly squeezed juice
3 Tbsp butter
½ tsp salt
½ tsp ground pepper

 

Method
Preheat oven to 180ºC
Arrange the sliced sweet potato in an oven dish
Drop little dabs of butter on top of the potatoes, then sprinkle the chopped walnuts, spring onion, salt and pepper, orange rind and squeeze the orange juice over the sweet potato.
Drizzle with honey.
Cover with aluminium foil and bake for 50 minutes, or until the potatoes are tender.
Remove the foil and continue baking for 15-20 minutes if you want to brown the potatoes.
Garnish with edible flowers. (optional)

Makes 4-6 servings
 

 
Chinese Stir Fry Chicken Wrap with a Homemade Ranch Dressing
 

Ingredients
Chicken Wrap:
2 chicken breasts, sliced into strips
1 tsp. ginger, grated
1 tsp. garlic, crushed
2 Tbsp. soy sauce
1 tsp. sesame oil
1 tsp. honey
250g Vegeworth® Chinese Stir Fry Vegetables
40g Pak Choi
2 tortilla wraps to serve
Olive oil for frying
Salt and pepper to taste
 
Ranch Dressing:
1 cup Greek yoghurt
½ cup buttermilk
1 Tbsp. lemon juice
1 tsp. garlic powder/ flakes
1 Tbsp. parsley, chopped
20g red pepper, chopped
20g red onion, finely chopped
Salt and pepper to taste
 

 

Method
Place the chicken strips into a bowl, and add the ginger, garlic, soy sauce, sesame oil and honey. Mix through and cover and refrigerate for 30 minutes.
Blanch the Vegeworth Chinese Stir Fry Vegetables® and Pak Choi in boiling water, remove and season.
Fry the chicken strips in some olive oil on a medium to high heat until soft and completely cooked through.
Season and set aside.
To make the ranch dressing, combine all the ingredients together in a bowl and mix until completely combined.
To assemble the wraps, place the Vegeworth Chinese Stir Fry Vegetables® and Pak Choi down first, then add the chicken, followed by a drizzle of the ranch dressing.

Makes 2 servings
 

Ostrich Potjie with a Cheesy Pot Bread

Ingredients
Ostrich Potjie:
800g ostrich goulash pieces
2 onions, chopped
1 tsp. garlic, crushed
10g fresh thyme
2 x 400g tins tomatoes, chopped
1 Tbsp. tomato paste
750ml beef stock
1 x 1kg bag Vegeworth Potjiekos Mix®
Olive oil for frying
Salt and pepper to taste

Cheesy Pot Bread:
2 cups warm water
1 Tbsp. dry active yeast
1 Tbsp. sugar
2 ½ Tbsp. olive oil
5 ¾ cups flour
2 tsp. salt
1 ½ Tbsp. garlic, crushed
2 Tbsp. spring onion, finely sliced
½ cup fresh parsley, finely chopped
2 tsp fresh rosemary, chopped
3 Tbsp. olive oil
1 ½ cup cheese, grated

Serve with Vegeworth Coleslaw Salad® and Vegeworth Beetroot Salad®.
 

Coleslaw Salad

Method
Ostrich Potjie:
In a large pot, fry the chopped onions and garlic until slightly browned and soft.
Add the ostrich pieces and fry until browned on a high heat. Turn down to a medium to low heat and add the tomato paste, tinned tomatoes and beef stock.
Add the Vegeworth Potjiekos Vegetable mix and thyme and allow to simmer until the vegetables are tender and the mixture has thickened.
Season with salt and pepper.

Cheesy Pot Bread:
Place the warm water, yeast and sugar into a jug and mix. Set aside to bloom for about 15 minutes.
In a bowl of an electric mixer with the dough hook attachment combine together the flour and salt.
Slowly add in the water mixture well the mixer is on; add in the olive oil and continue to knead for about 5 minutes.
Place the dough ball into an oiled bowl and cover with a damp kitchen towel. Leave in a warm place to rise for 1 hour.
Once risen remove from the bowl and place onto a floured surface. Knock down and knead for 1 – 2 minutes. Place back in the bowl to rise again for 15-20 minutes.
After second rising place onto a floured surface, pull off about ½ cup of dough and roll into a disc. Place this dough disc at the bottom of a greased cast iron pot.Roll out the rest of the dough into a rectangle.
In a small bowl combine together the garlic, spring onion, parsley, rosemary and olive oil.
Brush this mixture over the whole of the rolled rectangle. Sprinkle with the cheese and roll the dough up into a log and cut 8 large discs. Place each disc into the cast iron pot.
Bake in the oven at 180°C for 30 minutes. Or place the lid on the cast iron pot and place over a few coals on the fire; place 3-4 four onto of the lid; cooking for approximately 40 minutes.

Serve pulled apart with a bowl of Ostrich Potjiekos, Vegeworth Coleslaw Salad® and Vegeworth Beetroot Salad®.

Beer Chicken


Ingredients
1 Chicken
375ml Beer
4 Lemon leaves
25ml Chicken Spice
A piece of Tin-foil that will fit over the chicken


Serve with Vegeworth Baby Potato Peeled with Garlic©500g or 1kg, and delicious Vegeworth French stirfry©(Carrot, baby marrow, onion, green pepper, cabbage, red cabbage, cauliflower, broccoli) available in 250g, 500g or 2kg.

Method
Take a sip of the beer
Place the lemon leaves inside the beer tin
Rub the inside of the chicken with the oil, salt and chicken spice
Place the centre, inside opening of the chicken over the beer tin
Place the Tin-foil over the chicken and onto the braai
Make sure the coals of the fire are suitable to last for approx 2 hours
When the chicken is cooked through and a golden crispy colour it is ready
Do not drink the beer after the cooking of the chicken
 

Braai’d Lamb


Ingredients
500ml Plain Bulgarian Yoghurt
6 cloves of garlic crushed
¼ cup lemon juice
Small handful of Rosemary
1 tsp paprika
Coarse salt and black pepper ready to ground
1 deboned leg of Lamb (about 2.5kg), ask your friendly butcher to help with this.
 


Method
Mix together all the above ingredients except the lamb in a bowl, then with a sharp knife stab the Leg of lamb quite a few times, wash your hands and then rub the meat well with the yogurt marinade.
Place the marinated Leg of lamb in a plastic container and cover with Tin-foil; let it rest in the fridge for at least an entire day.
On the day of the braai, have your fire ready, braai the Leg of lamb for about 35 minutes basting it often using the left over marinade.
Then keep the lamb on the fire for a further 15 minutes as you want your meat nice and cooked on the outside but still a bit pink on the inside.
As a side dish prepare a quick vinaigrette which you can use to season a dish of steamed Vegeworth Green Beans Whole® 250g or 500g, make sure you purchased it from your nearest store. Can also be enjoyed with a starch dish of Vegeworth Potato & Egg® salad (Potato, egg, onion, celery, mustard, spices, low oil dressing) conveniently available in 300g, 550g or 1.25kg.

A braai must have a dessert to finish the day off.
We suggest buying Vegeworth Fruit Salad® with juice/sugar and Fresh fruit (5-7 types).
Serve with Vanilla Ice Cream and a delicious butterscotch sauce, try this easy recipe and let me know.

Butterscotch Sauce Ingredients
50g unsalted butter
150g light brown sugar
170g can evaporated milk

Method
Gently heat the butter in a small saucepan until melted, add the sugar and stir until dissolved, then cook gently for 3 minutes. Remove the pan from the heat and stir in the evaporated milk.
Return to the heat and bring back to the boil.
Serve warm or chill and reheat gently when required.

Have a great day!
Chef Franco Grop

Lemony Chicken Kebabs with Waldorf Salad®

Ingredients
3 lemons
4 boneless, skinless chicken breasts cut into pieces like 3x3cm
½ tsp dried oregano
Salt and pepper to taste
1 x Vegeworth Waldorf Salad®
(Apple, celery, walnuts, raisins, yoghurt, dressing) available in 250g or 500g portions
1 tbsp olive oil, plus more for the grill
2 tbsp feta cheese, crumbled
2 tbsp sliced chives

Method
Heat grill to medium-high.
Squeeze the juice of 1 lemon into a small bowl.
Cut the remaining 2 lemons in halves or wedges.
Thread the chicken onto 8 small skewers and season with the oregano and ¼tsp each salt and pepper.
Lightly oil the grill.
Grill the chicken skewers, turning occasionally and brushing with the lemon juice, until cooked through, 6 to 8 minutes.
Divide the Vegeworth Warldof Salad® evenly onto plates, top with the grilled skewers and sprinkle with the feta and chives.
Serve with the grilled lemon halves.

Tips & Techniques
Grilling lemons tames their tartness and softens them, making it easier to squeeze the sweet juice onto vegetables and grilled meats.
 

Cape Malay Curried Fish with Edamame Salad


Edamame (soybeans) are loaded with cholesterol fighting nutrients. Make the most of them with this appetite-inducing combo featuring yellow corn, red radishes, cilantro and scallions tossed with vinegar, oil, wasabi powder and minced garlic.

Ingredients
1 x Vegeworth Cape Malay Curried Fish®
(Fish, dressing, onion, spices, preservatives) available in 300g or 550g portions
1 bag frozen or canned of shelled edamame
(green soybeans) 2 - 3 cups
1 x Vegeworth Bean Sprouts Baby China® 150g
1 x can corn or 1½ cups fresh corn kernels
4 medium (or up to 6) radishes, cut in half and thinly sliced
¼ cup each chopped cilantro and sliced small brown onions
½ cup rice or wine vinegar
1 tbsp vegetable oil
1 tbsp wasabi powder or paste
1 tsp chopped garlic or paste

Method
Cook edamame as package directs, omitting salt. Cool under running cold water; drain well.
Mix in a large bowl, with the corn, radishes, cilantro, scallions and Vegeworth Bean Sprouts Baby China®.
Whisk vinegar, oil, wasabi powder and garlic in a small bowl; toss with edamame mixture.
Serve at room temperature with Vegeworth Cape Malay Curried Fish® chunks and some bruschetta bread

Tips & Techniques for the women
Soybeans help lower cholesterol, which may reduce the risk of heart disease. At least 25 grams of soy protein daily is recommended. It may also reduce the risk of osteoporosis and ease hot flashes.
 

Torta Mimosa

"No other country does it up quite like Italy!"
You’d give your mother a call, but it's really more about female friendships, go visiting her and bring some bright yellow mimosa blossoms, in bloom in central and northern Italy at this time - they look like little round puffballs, they are the signature flower of the day - and little bouquets are sold or given away by shopkeeper waiters, possibly even the neighborhood newsstand seller. It's a day filled with smiles everywhere you look.

Ingredients for sponge cake
2 cups all-purpose flour
2 cups potato starch
100g castor sugar
6 eggs

Ingredients for Chantilly cream
1 lemon zest
½ stick vanilla
200ml heavy cream whipped
100ml readymade custard

Ingredients for syrup
1 cup water
½ cup Kirsch (dry cherry liqueur)
90g white sugar

Method
To make sponge cake, whisk the eggs and sugar in a mixer until firm.
Then gently fold in, little by little, the flour and potato starch, sieved together, using a spatula.
Once the mixture is smooth, pour it into 2 cake tins, that have been buttered and floured; then bake at 180 C for 40 minutes.
Once cooked, allow the sponge cakes to cool, and only then turn them out of tins.

While the sponge is in the oven, make the Chantilly cream, by mixing the whipped cream with confectioner’s custard. Whip the cream first then fold the custard, add the mixture to a piping bag with a small star nozzle, and then put it in the refrigerator. Keep some a part to spread to the cake in the middle. To make the syrup: to be used to soak the sponge, bring to boil a mixture of water and sugar so that the latter dissolves. Once dissolved, remove from the heat and add some Kirsch. Now pour over the cake until evenly covered and infused, refrigerate for ½ hour and the pipe the Chantilly as per picture all over the cake.

No wonder, then, that chefs and home cooks have created dishes inspired by the sweet mimosa blossom. The Torte Mimosa made with sponge cake, moistened with liqueur-spiked syrup, is not only layered with the pastry cream, it is also generously frosted with the same cream, then coated with little squares/dots of the sponge cake.

Despite increasing evidence on how discrimination affects women in old age and the challenges they face, older women are almost entirely absent from the overall picture. And some of my fondest happy memories of childhood, young man, and later as a man, always have some women involved especially the ones who were there as I was growing up to be the man I am today, and this goes also for many of my friends as well.

Fortunately I grew up surrounded by a family, community, social groups, where the role of the women was and still is, very importantly, recognised. We must always celebrate this day to overcome the struggles & abuse of our women, but also, we must celebrate the beauty of our women.

Have a great Woman’s Day!
Chef Franco Grop

Makes 8 servings
 

Roasted Lamb “Agnello” An Easter & Spring tradition in Italy

Ingredients
1 leg of lamb ±2.5kg
1 big/1 tsp glove of garlic, chopped
1 tsp of ground ginger
1 tsp of mustard powder
1 cup of very strong coffee (Hot)
2 tbsp fresh cream
1 tbsp red wine
½ tsp of salt & pepper mixed together
¼ cup currant jelly or jam

Method
Grease lightly with oil the base of a roasting pan, before adding the lamb.
Insert the chopped garlic in slits cut into the lamb.
Rub the lamb with ginger, mustard, salt and pepper, rub very well.
Roast uncovered, in a preheated oven at 180ºC for 1 hour.
Then mix coffee, cream, and wine, pour over the lamb and reduce heat at 160ºC.
Cook for 1 more hour.
When roast is done, remove from the baking pan.
Thicken the drippings with flour, and make a Jus, or gravy by adding jelly, or jam and more coffee,
depending of the thickness to achieve, pass through a sift and serve with the sliced lamb.

Makes 6 servings
 

Spring Vegetable Ragout with Fresh Pasta Side dish 1

Ingredients
1 tsp salt
500g of large fettuccine pasta
Freshly ground black pepper
Vegeworth Mediterranean Vegetable Mix®
(Green & red peppers, butternut, baby marrow, onion, parsley)available in 500g or 2kg sizes
⅓cup watercress sprigs; more for garnish
¼cup loosely chopped mixed fresh herbs
(basil, chervil, mint, parsley, and/or tarragon) more for garnish
4 tbsp cold butter, cut into small pieces
½ tsp freshly grated lemon zest
Freshly grated parmesan cheese

Method
Bring a large pot of well-salted water to a boil.
In a medium size straight-sided sauté pot, bring 2½ cups water, the garlic, 1 tsp salt, and ¼ tsp. pepper to a simmer over high heat. Add the Vegeworth Mediterranean Vegetable Mix® and simmer briskly, adjusting the heat as necessary, until just crisp-tender, 3 to 4 minutes. Pour the vegetables in a cold ice bath (a large bowl with cold water and ice, so to stop cooking process and retain bright color). Once completely cold, with a slotted spoon, transfer to vegetables back into the pot previously used. Add butter, half of the herbs, zest and watercress. Mix well and sauté for 2-3 minutes until all the butter is melted and is combined well with the vegetables.
In the meantime add the pasta to the boiling salted water in the large pot. Cook until al dente and drain well.
Now toss the vegetables and pasta together, transfer to a large plate, garnish with the remaining herbs, watercress, zest and parmesan, sprinkle with some olive oil and serve.

Makes 6 servings
 

Truffled Green Beans with Parmesan & Eggs Side dish 2

Ingredients
Vegeworth Green Beans Whole® available in 250g or 500g portions
1 tbsp good quality olive oil or truffle oil
½ tsp sea salt or truffle salt
½ cup Parmesan cheese shards
6 hardboiled eggs
6 anchovy fillets

Method
Snap the ends of the beans off and discard.
Prepare an ice bath large enough to accommodate all the beans without too much crowding.
In a medium pot, bring 4 cups of water to boil, when it boils, add a dash of salt.
Carefully immerse the beans in the water and cook for about 3 minutes.
Remove with tongs or a skimmer and set in ice bath. When completely cool (give it a minute but don't leave so long they get water-logged,) carefully set to dry on towels.
To assemble dish, arrange beans on a platter with hard-boiled egg halves, top each with anchovies.
Drizzle with oil, sprinkle with salt and scatter Parmesan pieces across the top.

Makes 6 servings
 

Vegeworth Baby Potato peeled with Garlic® Side dish 3

Ingredients
Vegeworth Baby Potato peeled with Garlic® available in 500g or 1kg
Olive oil or vegetable oil
Salt and black pepper
Honey to drizzle

Method
Pre-heat oven to 180ºC.
In a roasting pan, mix the potatoes with oil Vegeworth Baby Potato peeled with Garlic®, and ensure that the garlic butter which they come with is well spread.
Drizzle with honey and roast for 40- 45 minute or until potatoes are soft on the inside.

Tip: Use a toothpick to try that out, if it goes in easily and comes out with some fluff, then potatoes are ready, if it comes out smooth, they need more cooking time.

Serve with all the above dishes.

Bon appetite!
 

Impress everybody with this finger licking lamb Sosaties

Ingredients
1 large onion, sliced
2 tsp grated fresh ginger
3 garlic cloves, crushed
2 tbsp each: garam masala, turmeric, ground coriander
4 tbsp soft brown sugar
Juice of 1 lemon
300ml vegetable or chicken stock
850g cubed leg of lamb
24 dried apricots
2-3 red peppers cut into chunks
2 large onions cut into chunks for the skewers
8 metal skewers

Method
Heat 1 tbsp oil in a large saucepan. Cook the onion for 10 minutes, add the ginger and garlic, cook for 2 minutes, and then add the spices. Cook and stir, for a few minutes. Then add the sugar and lemon juice. Keep stirring until the sugar has dissolved, then pour the stock in. Bring to the boil then let simmer for few more minutes and let it cool completely.
Put the lamb cubes in a large dish and pour over the marinade. Mix well then leave to marinate for around 2 hours. Meanwhile, soak the dried apricots in boiling water for 1 hour to plump up.
Thread the lamb, apricots, peppers and onions onto the skewers. You can return them to the marinade until you are ready to cook. Cook on the braai for 12 - 15 minutes until browned. Serve with mango chutney, pittas breads and the famous Vegeworth® Potato Salad.

 

Nothing better than a juicy Beef fillet on Braai day

Nothing better than a juicy Beef fillet on Braai day Everybody knows, that here in South Africa we have some of the best beef in the world. There is nothing better than a juicy Beef fillet on Braai day. This is one my favourite recipes for the perfect grilled beef fillet.

Ingredients for Vinaigrette
½ cup beef stock
¼ cup red wine
2 tbsp balsamic vinegar
½ tsp coriander seeds
½ tsp fennel seeds
½ tsp cayenne
¾ tbsp paprika
½ tsp ground cumin
½ tsp minced fresh thyme
¼ cup olive oil
½ tsp salt
½ tsp freshly ground black pepper
¼ tsp sugar

Ingredients for the Beef
1 beef fillet, about 2 kg, cut into equal portions, depending on how big the crowd is, about 200g each
2 tablespoons vegetable oil

Method
Combine the stock, wine, vinegar, coriander, fennel, cayenne, paprika, cumin, and thyme in a saucepan and bring to a boil over high heat. Lower the heat to medium and reduce the mixture to ½cup. Transfer the mixture to a blender and, with the machine running, slowly add the oil in a steady stream. Blend until the mixture has emulsified. Add the salt, pepper, and sugar, and blend until just combined. If the vinaigrette is too thick, add about 1 tablespoon of warm water. Return to a clean saucepan and keep warm until ready to serve.

Get your braai buddy to prepare the grill. Rub the fillet portions with the oil, and season with salt and pepper. Place the meat on the grill and cook for about 4 - 5 minutes per side for medium-rare, depending on the thickness of the meat and the heat of the grill. Remove the meat from the grill and let it rest on a platter for 2 or 3 minutes.

To serve
Spoon the warm vinaigrette in the centre of a large serving plate and spread out. Place the fillets on top of the vinaigrette and serve immediately. Best served together with Vegeworth® Beetroot Salad
.

Also serve the delicious Vegeworth® Barbeque Chicken Salad, which the kids will love. Which contains; Macaroni pasta, chicken, red & yellow pepper, broccoli, red onion, spices, Herbs, yoghurt dressing, this salad is the perfect 3 dish for a great Braai fun day.

A little bit later, once everybody is chatting and the kids a running around and jumping in the pool, the music is blaring, you can surprise your guests with this healthy sweet treat.
The Vegeworth® WALDORF Salad which contains: Apple, celery, walnuts, raisins, and yoghurt dressing, this fresh sweet dish is more than a salad, it is so delicious that you can serve it on top of crashed meringues and Ice cream.

 

Easy & Tasty Soup

Ingredients
1 Pack 500g Vegeworth Soup Mix®
1 Garlic cloves chopped
1 Green chilli chopped
Ginger chopped – I table spoon
1 tsp. freshly ground black pepper
Coriander leaves for garnishing
6 cups Water (or Vegetable stock)
1 tsp. Corn flour mixed in ½ cup of Milk
1 tsp. Butter
Salt as per taste

Method
Heat a thick bottomed Pan and adds butter. Once it melts add ginger, green chilli and garlic and stir fry for a minute in low flame. Once done, add the Vegeworth Soup Mix® and fry for a few minutes before adding the Water or Vegetable Stock. Once the Vegetables are cooked add salt and the corn flour mix and mix well so that the Soup thickens a little. Remove from the heat, taste for seasoning (salt & pepper), add Coriander leaves, and if necessary then cook for 2 more minutes. Serve Hot.

Quite simple and easy, isn it?
 

Sweet & Savoury Moroccan Stew

Ingredients
3kg boneless skinless chicken thighs, halved
4 x 500g Vegeworth® Stew Mix
(Carrot, onion, baby marrow, green beans)
2 cloves garlic, thinly sliced
2 cans diced tomatoes, with their juices
2 cans canned chickpeas, drained
1L chicken stock
3 tbsp fresh coriander, roughly chopped
¾ cup golden raisins
½ cup dried apricots, halved
1 tbsp lemon juice
1 tbsp cumin
2 tsp turmeric
2 tsp ground ginger
1 cinnamon sticks
½ tsp ground nutmeg

Method
Season the chicken thighs with salt and pepper. In a large pot, brown the chicken in batches over high heat. Set aside.
In the same pot, add the Vegeworth® Stew Mix, stir with any remaining drippings from the chicken. Add the garlic, turmeric, ginger, cumin, nutmeg, and cinnamon sticks. Once the spices are fully incorporated and aromatic, return the chicken to the pot along with the tomatoes, chickpeas, raisins, apricots and lemon juice, and then add enough stock to submerge all contents of the stew.
Cook uncovered for one hour, stir in the coriander just before serving. Serve with rice, pasta, polenta or couscous.

Makes 8 -10 servings

CHEF TIP:
You can make the stew and then refrigerate it overnight. Just reheat an hour or so before your guests arrive.
 

Beef & Castle Milk Stout Stew

Ingredients
3 tablespoons plain flour
1.2kg chuck steak, trimmed, cut into 3cm pieces
¼ cup olive oil
4 x 500g Vegeworth® Green bean, onion & potato mix
4 tablespoons tomato paste
2 cup Stout beer
2 cups beef stock
2 bay leaves
½ cup flat-leaf parsley leaves, finely chopped
Mashed potato, to serve

Method
Place flour, salt and pepper in a snap-lock bag. Add steak and shake to coat. Heat 2 tablespoons oil in a saucepan over medium heat. Cook steak, in batches, for 3 minutes or until browned. Transfer to a plate.
Heat remaining oil in saucepan over medium heat. Add Vegeworth® Green bean, onion & potato mix & the mushrooms.
Cook, stirring, for 5 minutes or until tender. Add tomato paste. Cook, stirring, for 2 minutes.
Gradually stir in stout beer. Add stock and bay leaves. Bring to the boil. Reduce heat to medium-low. Return steak and any juices to pan. Cover and simmer for 1 hour.
Remove lid. Simmer, uncovered, for 30 minutes or until steak is tender. Remove bay leaves. Stir in parsley. Season with salt and pepper. Spoon mashed potato into shallow bowls. Spoon over stew and serve.

Makes 6 - 8 servings

CHEF TIP
You can make the stew and then refrigerate it overnight. Just reheat an hour or so before your guests arrive.
 

Winter Fruit Salad

Ingredients
Vegeworth® Fresh Fruit Salad, contains fruit (5-7 types), juice & sugar 500g
1 cup whipped fresh cream
¼ cup Mascarpone cheese
Honey to drizzle
Mint leaves

Method
In bowl, whip together cream and cheese until well mix and fluffy.
Pour over the Vegeworth® Fresh Fruit Salad, drizzle with honey and garnish with mint leaves.

Makes 6 servings

CHEF TIP
Ensure that you keep the fruit salad refrigerated until the last minute before serving, to achieve a fresher taste.
 

Grilled Lamb Chops in Garlic & Rosemary Marinade

Ingredients
4 cloves garlic, crushed
2ml freshly chopped rosemary
100ml lemon juice
5ml freshly ground black pepper
20ml olive oil
8 lamb chops
550g Vegeworth® Creamy Potato Salad
500g Vegeworth® Mediterranean Vegetable Mix

Method
1.  Mix crushed garlic, rosemary, lemon juice, black pepper and olive oil together. Pour over chops and
     marinate for 15 to 20 minutes
2.  Cook over medium coals on the braai or under a medium-hot grill for about 4 minutes on each side
     Do not overcook or else the chops will become tough, season with salt and serve
3.  Can be served with a bag of Vegeworth® Mediterranean vegetables roasted and Vegeworth®
     Creamy Potato Salad


Makes 4 servings
 

 
 
Traditional Roasted Pork Leg & Three Cheese Salad

Ingredients
5ml salt
3ml black pepper freshly ground
2ml dried thyme
2ml ground cloves
5ml ground coriander
3kg leg of pork, rind removed
45ml oil
1 onion, sliced
2 large cloves garlic, crushed
150ml red wine
100ml vegetable stock
450g Vegeworth® Three Cheese Salad
400g Vegeworth® Greek Salad

Method
1. Mix the salt together with all the other spices and rub over the leg of pork
2. Heat the oil in a heavy-based saucepan large enough to hold the leg of pork and fry the onion and     garlic until glossy
3. Place the leg of pork on top, round end facing down, and brown well to seal. Turn and brown on     the other side
4. Pour over the wine and stock, cover with a lid and reduce the heat. Pot roast for about 2 to
    2¼ hours or until the meat is tender and done
5. Drain the meat juices through a strainer, pour into a small pot on medium heat and cook until     reduced, season to taste
6. Leave meat to stand for about 10 minutes before carving and serve together with the     reduced sauce
7. Enjoy with Vegeworth® Three Cheese Salad and Vegeworth® Greek Salad

Makes 4 servings
 

 
 
CREME BRULEE
served with Vegeworth® Spicy Fruit Salad with Cream

Ingredients
350ml milk
4 egg yolks
80g castor sugar
10ml vanilla essence
500g Vegeworth® Spicy Fruit Salad with Cream

Method
1.   Preheat oven at 100°C
2.   Scald milk (Heat your milk to the point just below boiling, do not boil)
3.   Beat egg yolks and sugar until thick and light in colour using an electric beater
4.   Pour in the milk and stir to bind
5.   Strain mixture to keep any lumps back
6.   Pour into small glass or ceramic bowls, leaving 5mm from the edge
7.   Bake in a tray with water up to half of the bowls height at 100°C for 40 minutes
8.   Remove from water and allow to cool in refrigerator overnight
9.   Sprinkle sugar on it and brulee the sugar using a blowtorch. If you don’t have a torch then put the
      bowls back into the tray without water, under a grill and grill until light brown
10. Serve with a portion of Vegeworth® Spicy Fruit Salad with Cream or Ice Cream

Prepare your dessert the day before for a hassle free day!

Makes 4 servings
 

 
South African Oxtail Potjie
served with Vegeworth® Potjiekos Mix

Ingredients
500g cut oxtail
8 slices bacon cut into 50mm pieces
1lt beef stock
½ cup flour
40ml tomato puree
1 bay leaf
1 tsp whole pepper corns
1 x 1kg pkt Vegeworth® Potjiekos Mix (Carrots, potato, onion, baby marrow, green beans, & parsley)
20 button mushrooms
1 cup sherry
1 cup beer lager
2 tbsp brown sugar
2 tbsp crushed garlic
2 tbsp sunflower oil
2 tbsp butter
1 cup cream

Method
1.   Dry oxtail with a paper towel
2.   Put seasoned flour in a bowl add oxtail and coat with flour
3.   Heat butter and oil in potjie and sauté bacon then remove, keep the juices in the pot
4.   Add oxtail and brown it off
5.   Add the beer, sherry , garlic, stock, pepper corns, sugar, bay leaf and tomato puree
6.   Bring to boil and let simmer for 2 hours
7.   After 2 hours add in the Vegeworth® Potjiekos Mix and simmer slowly for a further 1 hour
8.   The oxtail is cooked when it falls off the bone and the vegetables are soft and tender
9.   Just before serving add the cream and bacon and stir well
10. This oxtail potjie is best served with white rice (see chef tips) and a summer side salad
11. Your oxtail potjie will taste divine

Makes 4 servings
 

  Kung Poa Chicken
served with Vegeworth® Chinese Stir-fry

Ingredients
4 boneless, skinless chicken breasts
4 small dried red chillies
2 cloves garlic chopped
1 x 500g pkt Vegeworth® Chinese Stir-fry (Carrots, baby marrow, onion, cabbage, green pepper,
   bean sprouts)

1 entire spring onion cut into fine strips (julienne)
4 tbsp. sunflower oil for frying as needed
1 tsp. freshly ground black pepper
½ cup of roasted cashews nuts
Few drops sesame oil

Marinade
2 tsp soy sauce
2 tbsp Chinese rice wine or dry sherry
1 tsp sesame oil
½ tsp corn-starch

Sauce
2 tbsp dark soy sauce
2 tbsp Chinese rice wine or dry sherry
1 tsp castor sugar

Method
1. Cut the chicken into small strips about 30mm in length and 10mm thick
2. Combine the marinade ingredients adding the corn-starch last, once done add the chicken and
    marinate for 25 minutes
3. While the chicken is marinating prepare the sauce, garlic chillies and spring onion. Set aside
4. Heat the wok over medium heat, add 2 tbsp oil. When oil is hot add the chicken, stir fry until it turns
    white and is about 80% cooked
5. Remove the chicken from the wok
6. Add the remaining oil, when hot add the garlic, chillies and stir for 30 seconds add the
    Vegeworth® Chinese Stir-fry vegetables
7. Stir fry until vegetables are starting to become tender, add sauce, bring to boil. Add the chicken,
    stir in nuts and spring onion
8. Remove from the heat and stir in the sesame oil. Serve on hot boiled rice (See chef tip)

Makes 4 servings
 

 
Vegeworth® French Stir-fry Pasta

Ingredients
250g raw pasta (use fusilli)
2 tbsp olive oil
2 boneless and skinless Chicken breasts cut into strips or 300g of Beef Rump Strips
1 x 500g pkt of Vegeworth® French Stir-fry (Carrots, baby marrow, onion, green pepper, cabbage,
   red cabbage, cauliflower, and broccoli)

2 garlic cloves sliced
1 cup of good white wine
1 cup vegetable or chicken stock or a mix of both for more flavour
1 tsp corn-starch
1 tsp celery seeds
¼ cup thick cream
Salt and pepper to taste
1 tbsp freshly chopped parsley

Method
1. Set water to boil for the pasta, once it starts to boil add the pasta and cook until ready (all dente)
2. In a sealable container, pour ½ of the wine and garlic over the meat, toss to coat and refrigerate
    for 15 minutes
3. Make a roux by mixing ½ of the stock, the remainder of the wine and corn-starch, set aside
4. Add the herbs to the remainder of the stock, set aside
5. Heat a wok or a large frying pan over high heat with 1 tbsp olive oil. When oil is hot the add the
    Vegeworth® French Stir-fry vegetables
6. Stir constantly for 5 to 8 minutes
7. Remove the vegetables, replace the oil, add the meat and stir until cooked, add the stock to the
    pan, bring to boil and then add the cooked vegetables. Once boiling add the roux and mix until it
    starts to thicken followed by the cream. Season to taste
8. Drain pasta, add to the pan mix well and serve with grated mature cheddar or dotted with
    chunks of Brie

Makes 4 servings

 
Marinated Lamb Loin with Yoghurt Sauce
served with Vegeworth® Couscous Salad

Ingredients
8 lamb loin chops 
4 tbsp. plain yoghurt 
4 garlic cloves (chopped
¼ cup fresh mint 
1 tbsp.  Lemon juice 
1 Red chilli (chopped) 
2 tubs 400g Vegeworth® Couscous Salad

Method
1. Add the yoghurt, garlic, mint, chillies and lemon juice to a blender and blend until the mint is
    coarsely chopped
2. Add about ¼ of the yoghurt mixture to the lamb and spread it to coat the meat
    Marinate for 20 minutes. Meanwhile save the remaining mixture
3. Grill the lamb for about 4 minutes each side. Serve with the remaining yoghurt mixture drizzled
    on top and warm
4. Use 2 x 400g tubs of Vegeworth® Couscous salad as a side dish

Makes 4 servings
 

 
Crab Salad in Avocado Boats

Ingredients
2 tsp. Lemon peel (zested)
2 tbsp. Lemon juice
1 tbsp. Chopped fresh chives (finely chopped fresh chives or thinly sliced green onion)
1 tsp. red pepper (diced)
Salt & pepper to taste
2 avocados
1 tub Vegeworth® Crab-Stick Salad

Method
1. Cut avocados in half lengthwise; remove pits. Brush all cut surfaces of the avocados with
    1 tablespoon lemon juice
2. Set each avocado half cut side up, on a salad plate; if necessary, cut a strip off the bottom of
    each, through peel, to balance
3. Spoon 1x 500g tub Vegeworth® Crab - Stick Salad equally in avocado cavities
    Garnish with red pepper, chives, lemon peel and sprinkle with lemon juice
4. Add salt and pepper to taste

Makes 4 servings
 

   


Women's equality has made positive gains but the world is still unequal. International Women's Day celebrates the social, political and economic achievements of women while focusing world attention on areas requiring further action.

Inspiring Change is the 2014 theme for the internationalwomensday.com global hub and encourages advocacy for women's advancement everywhere in every way. It calls for challenging the status quo for women's equality and vigilance inspiring positive change.

With a vast array of communication channels, supportive spokes people, equality research, campaigns and corporate responsibility initiatives means everyone can be an advocate inspiring change for women's advancement.

Each year International Women's Day (IWD) is celebrated on August 9. The first International Women's Day was held in 1911. Thousands of events occur to mark the economic, political and social achievements of women. Organisations, governments, charities, educational institutions, women's groups, corporations and the media celebrate the day.

Some groups select their own International Women's Day theme, specific to their local context. Here the most recent milestones declared, some achieved, and some with still a long way to go.

The United Nations declares an annual theme
• 2013 A promise is a promise: Time for action to end violence against women
• 2012 Empower Rural Women - End Hunger and Poverty
• 2011 Equal access to education, training and science and technology
• 2010 Equal rights, equal opportunities: Progress for all
• 2009 Women and men united to end violence against women and girls
• 2008 Investing in Women and Girls
• 2007 Ending Impunity for Violence against Women and Girls
• 2006 Women in decision-making
• 2005 Gender Equality Beyond 2005: Building a More Secure Future
• 2004 Women and HIV/AIDS
• 2003 Gender Equality and the Millennium Development Goals
• 2002 Afghan Women Today: Realities and Opportunities
• 2001 Women and Peace: Women Managing Conflicts
• 2000 Women Uniting for Peace
• 1999 World Free of Violence against Women
• 1998 Women and Human Rights
• 1997 Women at the Peace Table
• 1996 Celebrating the Past, Planning for the Future
• 1975 United Nations recognizes International Women's Day

And here are some recipes that I think will make the day for any women who has been doing so much work every day, and, as we know they will still do some of it, on this same day dedicated to them. But this is for us, their man, husband, boyfriends, sons or just friends, to do and show our appreciation.

Chef Franco
 

Coloring Easter Eggs
Here is how to colour your own Easter Eggs using food colours.
Prep Time: 25 minutes
Total Time: 25 minutes

Ingredients
• eggs
• boiling water
• vinegar
• liquid food colours (green, yellow, red, blue*)

Preparation
1. Place eggs in saucepan. Cover with cold water. Cover pot and bring to a boil.
2. Allow eggs to simmer for 15 minutes. Remove from heat and drain eggs. Rinse with cool water.
3. In coloring eggs, add 1 teaspoon vinegar to ½cup boiling water. Add at least 20 drops of desired
    color. Dip hard boiled eggs in colored water. The longer in the water, the deeper the color.
4. Store eggs in refrigerator.

Colors can be mixed to make other colors: Yellow + red = orange; red + blue = purple; and so on.

My daughter likes the tie dyed effect!
1. She'll dip her egg in one color.
2. Let it dry and then put tape around the egg.
3. Then dip the egg into another color.
4. She removes the tape to have a two or multiple-toned egg.

Easter Old wives tales
• Rub a raw potato on wart, and then bury the potato; as the potato rots so the wart will go.
• Wrap grated potato on frost bites or burns.
• Wrap a raw grated potato in a cloth and place over the eyes for 15 minutes; this is said to remove wrinkles.

Maybe!!

Have a Blessed Easter
Chef Franco
 

 

 
Easter, is celebrated all around the world, but it has many different meanings, from religious,
beginning of spring or to symbolise marriages and births.

Here some of the traditions from around the globe & the history behind them.

United States of America
Kids in the U.S. grow up expecting a delivery of eggs and candy from the Easter bunny each year, but it may seem odd to an outsider. Brought to this country by German immigrants in the 1700s, the practice is rooted in the belief that rabbits and eggs symbolise fertility and rebirth. For 130 years, the White House has hosted the Easter Egg Roll on its South Lawn. The main activity involves rolling a colored hard-boiled egg with a large serving spoon, but now the event boasts many more amusements, like musical groups, an egg hunt, sports and crafts.

Finland
Children in this Scandinavian country go begging in the streets with sooty faces and scarves around their heads, carrying broomsticks, coffeepots and bunch of willow twigs. In some parts of Western Finland, people burn bonfires on Easter Sunday, a Nordic tradition stemming from the belief that the flames ward off witches who fly around on brooms between Good Friday and Easter Sunday.

Poland
Pouring water on one another is a Polish Easter tradition called Smingus-Dyngus. On Easter Monday, boys try to drench other people with buckets of water, squirt guns or anything they can get their hands on. Legend says girls who get soaked will marry within the year. The refreshing tradition has its origins in the baptism of Polish Prince Mieszko on Easter Monday in 966 AD.

Corfu, Greece
On the morning of Holy Saturday, the traditional “Pot Throwing” takes place on the Greek island of Corfu: People throw pots, pans and other earthenware out of their windows, smashing them on the street. Some say the custom derives from the Venetians, who on New Year’s Day used to throw out all of their old items. Others believe the throwing of the pots welcomes spring, symbolising

Rome, Italy
On Good Friday the Pope commemorates the Via Crucis (Way of the Cross) at the Colosseum: A huge cross with burning torches illuminates the sky as the 14 Stations of the Cross are described in several languages. Mass is celebrated on the evening of Holy Saturday, and on Easter Sunday, thousands of visitors congregate in St. Peter’s Square to await the Pope’s blessing from the church’s balcony, known as “Urbi et Orbi” (“To the City and to the World”). This religious moment, is also celebrated in the entire Cristian world, as the ascension of Jesus. For many Italians, Easter without lamb on their table is hard to imagine. The tradition of eating lamb at Pasqua (Easter, in Italian) - the most important religious celebration of the year in Italy - is strongly rooted in history. The lamb (“agnello,” in Italian) is an important symbol in many religions, but especially in Christianity. The image of the lamb appears in some of the most treasured Renaissance masterpieces - Da Vinci’s “Madonna and St. Anne” for example - and the symbol of a lamb is represented in thousands of ecclesiastical images, as well as secular emblems, seals and flags all over the world. The custom of eating lamb at important religious feasts goes back thousands of years, spanning many cultures and religions, especially in the regions around the Mediterranean Sea.

Czech Republic & Slovakia
Traveling to these Eastern European countries over Easter? If so, you’d better watch your back! There’s an Easter Monday tradition in which men spank women with handmade whips made of willow and decorated with ribbons. According to legend, the willow is the first tree to bloom in the spring, so the branches are supposed to transfer the tree’s vitality and fertility to the women. This playful spanking is all in good fun and isn’t meant to cause pain.

Verges, Spain
On Holy Thursday in the Medieval town of Verges, Spain, the traditional “dansa de la mort” or “death dance", is performed. To reenact scenes from The Passion, everyone dresses in skeleton costumes and parades through the streets. The procession ends with frightening skeletons carrying boxes of ashes. The macabre dance begins at midnight and continues for three hours into the early morning.

But after all these activities, there’s Lunch or Dinner to be served, enjoyed by family and friends. Here are some of my favorite’s recipes for Easter time:
 


Really in the winter season now!
We are really in the winter season now and the first thing that comes to mind is “Soup”. So I thought to give you some history background on this fantastic, tasty, wholesome dish that warms families and souls the world over.

Evidence of the existence of soup can be found as far back as about 6,000 BC. Boiling was not a common cooking technique until the invention of waterproof containers (which probably came in the form of clay vessels). Animal hides and watertight baskets of bark or reeds were used before this. To boil the water hot rocks were used. This method was also used to cook acorns and other plants.

The word soup comes from French soupe ("soup", "broth"), which comes through Vulgar Latin suppa ("bread soaked in broth") from Austrian /Friuli areas ( where I, originally come from), from which also comes the word "sop", a piece of bread used to soak up soup or a thick stew.
Soup is a primarily liquid food, generally served warm (but may be cool or cold), that is made by combining ingredients such as meat and vegetables with stock, juice, water, or another liquid. Hot soups are additionally characterised by boiling solid ingredients in liquids in a pot until the flavours are extracted, forming a broth.
Soup is often served as the starter, first course, or entrée before a main meal. In 1970, Richard Olney gave the place of the entrée in a French full menu: "A dinner that begins with a soup and runs through a fish course, an entrée, a sorbet, a roast, salad, cheese and dessert, and that may be accompanied by from three to six wines, presents a special problem of orchestration".

Traditionally, soups are classified into two main groups: clear soups and thick soups. The established French classifications of clear soups are bouillon and consommé. Thick soups are classified depending upon the type of thickening agent used: purées are vegetable soups thickened with starch; bisques are made from puréed shellfish or vegetables thickened with cream; cream soups may be thickened with béchamel sauce; and veloutés are thickened with eggs, butter and cream. Other ingredients commonly used to thicken soups and broths include egg, rice, lentils, flour and grains; many popular soups also include carrots and potatoes.
Soups are similar to stews, and in some cases there may not be a clear distinction between the two; however, soups generally have more liquid than stews.

Here at Vegeworth®, we are very proud of our readymade soup selection (check out our soups), and we will like to invite you to try them all, available at your supermarket.

We also supply the ingredients already cut for your convenience, should you wish to create your own soup or stew.
Try the Vegeworth Soup Mix® combination which contains: Carrot, turnip, leeks, celery, parsley, potato, sweet potato, broccoli, and comes in a 500g or 2kg packet.

Buon Appetito!
Chef Franco
 

 



 

 

 

 
Chef Franco Tips on how to understand, and use in different ways, some of the ingredients that we find regularly in our kitchens.

Let’s start with: YOGHURT

Benefits: Your body will love the “good” bacteria in yoghurt. But it’s not just digestion and immunity that benefit. Yoghurt also comes with a good dose of calcium and vitamin D, enough for the daily need of an adult, even better if it’s Greek yoghurt, which has additional protein.
Home Use: Served with nuts and fibres, honey or gest fresh fruit. The moisturizing Greek yoghurt face mask is one the favourite ways of pampering of many Hollywood stars too.
Other ideas: Use it in soups, biscuits, breads, cakes and with strawberries. Some hairdressers use it to boost dark hair colour.

Next is: BROWN SUGAR

Benefits: The crumbly nature of brown sugar makes it a popular topping for food items such as oatmeal, yoghurt, and fruit. It can also be melted with butter and blended to create a sweet glaze for turkey, ham or vegetables. The grainy texture of brown sugar acts as an exfoliate for the skin.
Home Use: Brown sugar can also be used for some home items, including homemade fly paper. Mix together 1 tbsp. brown sugar, 1 tbsp. white sugar and 1 cup maple syrup. Brush onto a brown paper bag. Place the bag sticky-side up on a windowsill.
Other ideas: Brown sugar is created by combining white sugar with molasses, and is typically soft and slightly crumbly, so you can make your own very easily, by adding molasses, syrup to white sugar and vanilla for extra flavour. Brown sugar should be kept in an airtight container to prevent hardening.

Until next time, keep warm and happy cooking.

Buon Appetito!
Chef Franco
 

 
 

 
Chef Franco Grop Winter Tips

With the weather getting cooler it's easy to fall victim to the pleasures of comfort food and hiding under winter clothes!
“Comfort eating is the main culprit of winter weight gain as people are likely to eat less vegetables and salads and more starchy carbs, including creamy pastas, heavy rice dishes and rich desserts. Larger portion sizes and excessive consumption of carbohydrates are the biggest problems, says Chef Franco.
“One of the other main reasons people fall victim to winter weight gain is because they make excuses to move less. It is vital that you don’t give yourself psychological permission to compromise your body’s health and wellness in the cooler months.”

Chef Franco 5 Best Tips

  1. Live in the light: Sunlight is vital to optimise your mood as it increases the levels of serotonin in our brain, which can help control food cravings. Try to make time to go for a morning or lunchtime walk to ensure that you are getting adequate levels of vitamin D.
  2. Add up those proteins: Protein helps to keep you feeling full for longer, so you avoid filling up on comfort foods.
  3. Relax: Maintaining a relaxed, calm attitude is beneficial to weight management as you’ll be less likely to put yourself in a situation where food might be used to relieve stress or anxiety.
  4. Keep Moving: While it may be hard to want to exercise when it’s cold and dark outside, incidental or everyday activities can help to burn calories - working around the house or garden. Take the stairs instead of the elevator, walk to a colleagues’ desk instead of emailing; these are all easy ways to keep moving and burn calories.
  5. Aim to exercise per 3 hours a week: That’s as little as 30 minutes a day, which will help to burn off any excess calories you may have consumed from indulging in comfort foods.

 
 

 
Chef Franco Grop Winter Tips

With the weather getting cooler it's easy to fall victim to the pleasures of comfort food and hiding under winter clothes!
“Comfort eating is the main culprit of winter weight gain as people are likely to eat less vegetables and salads and more starchy carbs, including creamy pastas, heavy rice dishes and rich desserts. Larger portion sizes and excessive consumption of carbohydrates are the biggest problems, says Chef Franco.
“One of the other main reasons people fall victim to winter weight gain is because they make excuses to move less. It is vital that you don’t give yourself psychological permission to compromise your body’s health and wellness in the cooler months.”

Chef Franco 5 Best Tips

  1. Live in the light: Sunlight is vital to optimise your mood as it increases the levels of serotonin in our brain, which can help control food cravings. Try to make time to go for a morning or lunchtime walk to ensure that you are getting adequate levels of vitamin D.
  2. Add up those proteins: Protein helps to keep you feeling full for longer, so you avoid filling up on comfort foods.
  3. Relax: Maintaining a relaxed, calm attitude is beneficial to weight management as you’ll be less likely to put yourself in a situation where food might be used to relieve stress or anxiety.
  4. Keep Moving: While it may be hard to want to exercise when it’s cold and dark outside, incidental or everyday activities can help to burn calories - working around the house or garden. Take the stairs instead of the elevator, walk to a colleagues’ desk instead of emailing; these are all easy ways to keep moving and burn calories.
  5. Aim to exercise per 3 hours a week: That’s as little as 30 minutes a day, which will help to burn off any excess calories you may have consumed from indulging in comfort foods.

 

 
 
 


Maillard Reaction or Caramelization
Browning, also known as the Maillard Reaction or Caramelization, is caused when you heat sugars and amino acids together. This reaction occurs in meats heated to temperatures between 180°C and 250°C. This reaction is what causes that very flavourful and wonderful crusty surface in meat that gives it that great, grilled flavour. Without this browning a steak just isn't right.
So to get a great browned piece of meat you need to cook it at temperatures above 180°C

Buon Appetito!
Chef Franco
 


Boiling Rice

There are two easy methods of cooking rice to serve as an accompaniment. Which method you choose depends on the texture you like, for both methods remember to allow the rice to stand at least 5 minutes after cooking and before forking through for better results.

  • Open Pan/Fast Boiling – cook the rice just as you would pasta or potatoes in a large pan of lightly salted boiling water. Boil on a medium heat depending on the rice (check packet instructions) then drain, rinse if preferred in hot water and allow the rice to stand in the colander for 5 minutes before forking.
  • Butter or oil can be added at this stage.
  • Covered Pan /Absorption – rice and a measured amount of water are simmered gently in a covered saucepan until all the water is absorbed. Different types of rice require different amounts of water, sometimes equal quantities, sometimes as much as two-and-a-half times.
  • So check the packet instruction first! After cooking, leave the pan covered and off the heat for 5 minutes before uncovering and forking as per the previous method.

Buon Appetito!
Chef Franco


Why do avocados turn brown when cut open?

The Omega-3 fatty acids found in avocados are sensitive to light, air and heat and easily oxidize when exposed to them, causing them to brown and break down. This is why an avocado is often green underneath the pit but brown on the exposed surfaces surrounding it, the surface underneath the pit is protected from light and air. So it's not about the pit itself, only the way the pit acts as a barrier.

The Usual Solution
So the best thing to do is to limit the exposure of the cut surface to air, light, and heat.
Many people simply press a piece of plastic wrap over the cut surface and stick it in the refrigerator. I've tried this and I've found that it seldom creates a tight enough seal to keep the air out.
Another solution is to squirt it with lemon or lime juice but I've found that over time this just results in a slimy avocado.

My Solution
Place the avocado in a clean cottage cheese or similarly sized container with a piece of cut up onion. Cover with lid and refrigerate. I've had a cut avocado stay fresh for several days this way. I don't know why this is, but I suspect that it has to do with the sulphuric acids which the onion releases.
This is the same sulphur that makes you cry when you chop onions, but it is also used as a preservative. The onion smell/taste doesn't seem to transfer very much to the avocado.

 
     
       
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