Simple, Healthy and Cheap Cooking

Chocolate Prune Cake

Ingredients

1 1/4 cups (210g) seeded prunes
1 1/4 cups (310ml) boiling water
1 teaspoon bicarbonate of soda
60 grams butter, chopped
3/4 cup (165g) brown sugar
1 cup (160g) wholemeal self-raising flour
2 eggs
1/2 cup (95g) choc bits

Method

1.Preheat oven to 180°C (160°C fan-forced). Grease deep 20cm-round cake pan; line base with baking paper.

2.Blend in the food processor prunes, the water and soda until combined; stand, covered, 5 minutes.

3.Add butter and sugar to processor; pulse until ingredients are combined. Add flour and eggs; pulse until combined. Stir in choc bits; pour into pan.

4.Bake cake about 1 hour. Stand in pan 5 minutes; turn, top-side up, onto wire rack to cool. Dust with sifted cocoa powder or icing.

Recipe Stars

Ursolic acid found in prunes, apple (mostly in the skin) and cranberries, inhibits the growth of various types of cancer cells and may reverse some of the negative effects of obesity upon the brain.

Prunes are rich in anthocyanins; antioxidants that scientists believe may protect brain cells and help prevent memory loss and dementia.

Quote of The Day

Some things are believed because they are demonstrably true. But many other things are believed simply because they have been asserted repeatedly—and repetition has been accepted as a substitute for evidence. Thomas Sowell.

Easy Egg, Tomato and Caper Pie

Method

Grease a fireproof dish, and line with breadcrumbs.

Add seasoning, and a layer of sliced onions, then sliced tomatoes and then mashed potatoes.

On top of this, carefully break as many eggs as will be required. Scatter with a few capers, then more breadcrumbs and a few small pieces of butter on the top.

Bake in a moderate oven for 15 minutes.

Recipe Stars

Capers are high in quercetin and rutin, helping to reduce inflammation, protect against chronic diseases like cancer and heart disease, and support a healthy liver.

The essential nutrient choline found in eggs is linked with slower brain aging.

Quote of The Day

One of the most sincere forms of respect is actually listening to what another has to say. Bryant McGill

Potato and Carrot Salad

Ingredients

2 cups cooked and cooled diced potatoes

1 cup shredded raw cabbage

1 cup diced cucumber

1 cup grated carrot

1 dessertspoon grated onion

Salad dressing

Lettuce leaves.

Method

Combine potatoes, cabbage, cucumber, carrot, onion, with salad dressing, flavour with salt and cayenne, serve in lettuce leaves.

Note: Potatoes can be cooked in the microwave. First place them in a microwave-safe container with a little water, cover, and microwave on high for about 5 to 10 minutes, depending on the size and number of potatoes. Check for tenderness and continue cooking in 30-second intervals, if needed, until soft.

Simple Salad Dressing

2 tablespoons of olive oil
1 tablespoon of vinegar (either balsamic, red wine, or apple cider)
1 teaspoon of Dijon mustard
Salt and pepper

Add ingredients to a jar and replace lid, Shake and pour over salad. Toss.

Recipe Stars

Sulforaphane, a phytochemical with anticancer and antibacterial properties, is found in cabbage.

Cucumbers contain phytonutrients called cucurbitacins, which can have anti-inflammatory, antioxidative, and anticancer properties in small doses.

Quote of The Day

Make a habit of two things: to help; or at least to do no harm. Hippocrates

Asian-Style Spinach Salad

Ingredients

1 tablespoon sesame seeds

2 tablespoons sunflower oil

1 tablespoon soy sauce

1 clove crushed garlic

Pinch chilli powder

4 cups of roughly shredded young spinach leaves

1/2 cups of diced celery

3 .shallots, sliced, including some of the green

Method

Cook the sesame seeds in a dry frying pan over low heat until lightly golden and toasted. Cool and add to a salad bowl.

In a cup, mix the oil, soy sauce, garlic and chilli powder, with a spoon.

Add. the spinach, celery and shallots to the salad bowl, toss lightly with the soy dressing and sesame seeds.

Chill for I hour.

Recipe Stars

Sesaminol, a sesame lignan found in sesame seeds, has strong antioxidant and anti-cancer effects. Sesaminol helps prevent Parkinson's disease by activating the Nrf2-ARE signaling pathway. (1.)

Quote of The day

May your choices reflect your hopes, not your fears. Nelson Mandela.

Chinese Stir-Fried Eggs and Tomato

Ingredients

2 large eggs, mixed together

2 medium tomatoes, peeled; and cut into chunks

2 green onions, chopped

1 clove of garlic, minced

Pinch of salt and white pepper

Sunflower or canola oil

Method

1. Heat 1 tablespoon of oil to high heat and cook scrambled eggs, untl 80% cooked. Set aside.

2. Turn down heat to medium, and add 1 teaspoon oil. Sauté minced garlic about 10 seconds,

3. Stir fry diced tomatoes for about 2 to 3 minutes.

4. Add white part of green onions to tomato chucks. Cook for about 3 minutes.

5. Finish with chopped green onions, salt, white pepper to your taste. Serve

Recipe Stars

Eggs are one of the best sources of choline, found mostly in the yolk. Choline is important for brain function and overall health.

Quote of The Day

I have dreamed in my life, dreams that have stayed with me ever after, and changed my ideas; they have gone through and through me, like wine through water, and altered the color of my mind. Emily Bronte

Bean and Beef Burgers

Bean and beef Burgers

Ingredients

1 cup of canned bean mix, rinsed and drained

400g ( 0.88 pound) of minced beef

1/4 cup of finely chopped red onion

1/2 teaspoon cumin

Pinch of salt and pepper

Method

1. Put drained beans into a large bowl and mash beans with a potato masher. or fork

2. Add beef, onion, cumin, salt and pepper; mix to combine.

3. Shape into 4 burgers and grill, broil or pan-fry until cooked through.

Place burgers on wholemeal buns or seeded toast. Serve with beetroot, grated carrot and greens.

Recipe Stars

The protein and fibre in canned beans slow digestion, which can help regulate the body's blood sugar response.

Beef is an excellent source of iron, specifically heme iron, which the body absorbs more efficiently than the non-heme iron found in plant-based foods. (iron cured my migraines)

Quote of The day

Be moderate in order to taste the joys of life in abundance. Epicurus

Tomato Bread Pie

Ingredients

About 1 kilo (21b) sliced tomatoes,
Wholemeal sliced bread
Leftover sliced cold meat
2 eggs mixed together (seasoning of choice to add to egg mixture e.g. oregano or cinnamon)

Butter

Sprinkling of grated cheese

Method

Grease a pie dish. Then add a layer of sliced tomatoes. Then a layer of cold meat sliced thinly. Then a layer of sliced buttered bread. Repeat.

Beat the eggs well, and pour them over the top. Sprinkle with grated cheese, and bake till brown on top.

Recipe Stars

Tomatoes contain antioxidants such as lycopene that increase heart and brain health.

The fiber in wholemeal bread can help promote digestive health.

Quote of The day

Time flies over us, but leaves its shadow behind. Nathaniel Hawthorne.