GOULASH SOUP.

This is a 'souped' up version of the Hungarian dish Goulash, in keeping with tradition, serve this soup with sour cream. Ingredients......2 tbs of plain flour, 1 tsp of paprika, 1 tsp of ground black pepper, 500 gm of stewing steak, trimmed of fat and cut into 1' / 2.5 cm cibes, 1 tbs of canola / rice bran oil, 1 onion, chopped, 60 ml of water, 1 tsp of minced garlic, 4 cups of beef stock, 1 tsp of caraway seeds, 1 x 400 gm of diced tomatoes, 1 x cup of chopped carrot, 1 x cup of diced swede, 1 x cup of potato, sour cream to serve. Place the flour, paprika, pepper in a large resealable plastic bag . Add the beef, seal the bag, toss until coated. heat the oil in a large saucepanover a medium high heat. Add the beef. Heat and stir until the beef is browned. Reduce heat to medium. Add the onion and stir until the onion starts to soften. Add the water, scraping any brown bits from bottom of the pot. Add the remaining ingredients and bring to the boil, simmer partially covered for 75 minutes or until the beef and vegetables are tender. Cover the saucepan with the lid and let stand until 30 minute before you are ready to serve, then heat gently until warmed through. Ladle into bowls and top with sour cream to serve.

FLOURLESS FUDGE CAKE

Ingredients.....200 gm of butter / marg, 75 gm of cacao, 6 eggs, lightly beaten, 220 gm of raw castor sugar, 120 gm of almond meal. Preheat your oven to 160 deg C. Line a 20 cm springform pan with baking paper. Melt the butter in a bowl in the microwave in 10 second increments, then stir in the cacao until smooth. Place the eggs and sugar in the bowl of your electric mixer and beat until doubled in volume. Add the cacao mixture and gently fold through the almond meal to combine. pour the mixture into the prepared pan. Bake in the preheated oven for 40 minutes or until just set. Allow the fudge cake to cool in the pan then carefully remove the sides of the pan and dust with extra cacao.

CHICKEN, ZUCCHINI AND FETA MEATBALLS.

Ingredients.....360 gm / 3 cups of coarsley grated zucchini, 500 gm of chicken mince, 2 cups of cooked red quinoa, 2 tbs of minced garlic, 1 tbs of minced ginger, 150 gm of feta cheese, crumbled, 20 gm of finely grated Parmesan, 1/4 cup of finely chopped flat leafed parsley, 1 dsp cracked black pepper, store bought basil pesto and fresh basil leaves to serve. Preheat your oven to 200 deg C. Line an ovenproof baking tray with baking paper. Place the zucchini, chicken, ginger, garlic, quinoa, parsley and cracked black pepper in a large bowl and mix well to combine. Add the feta and Parmesan and mix till just combined. Roll tablespoons of the mix into balls and place on the prepared tray. Place in the preheated oven and cook until golden and cooked through, turning the balls after 10 minutes. Serve the meatballs with the pesto and basil leaves.

GINGER MARMALADE SCONE LOAF.

Scones are easily prepared as is this scone loaf. Ingredients......Make a basic scone dough, ( everyone has their own favourite ),1 tsp of salt, 60 gm of butter / marg, 3 cups of self raising flour, 1 and 1/4 cups of milk, 3 tbs of ginger marmalde and 2 extra tbs of ginger marmalade. Line a large loaf pan with baking paper. Preheat your oven to 220 deg C. Place all the ingredients in the bowl of your mixer and using the bread hook / paddle. Mix to a soft, sticky dough. Turn out onto a lightly floured board and knead lightl, until the dough becomes less sticky. Now shape the dough into rectangle about 2 cm / 3/4 " thick. At this stage you can cut rounds out of the dough to make ginger marmalade scones or continue on with the following steps.... Spread the extra marmalade over the dough. Roll the dough up from the wide side and place the log seam side down in the the lined pan. Place in the preheated oven and cook for 25 minutes or until golden brown. Transfer to a wire rack to cool....and just like scones serve for any occasion, sliced and buttered or with thickened cream and a dob of marmalde or jam, along with a good pot of tea or coffee.

PORK, SPINACH AND CELERY SALAD WITH APPLE DRESSING

Ingredients....2 tbs of hoisin sauce, 600 gm of pork fillet, 100 gm of baby spinach leaves, 100 gm of celery, thinly sliced, 60 ml of apple juice, 60 ml of honey, 1 tbs of lemon juice. Let's begin with preparing the apple dressing...Combine the apple juice , honey and lemon juice. Set aside. Heat a large non stick frying pan over a medium high heat. Brush the hoisin sauce over the pork fillet and cook for 5 minutes each side or until cooked through. To serve, arrange the spinach and celery on serving plates, slice the pork and arrange on top. Spoon over the dressing.

FRUIT LOAF

Ingredients.....450 gm of strong white flour, plus extra for dusting, pinch of salt, 115 gm of butter / marg, 1 dsp of mixed spice, 7 gm of easy blend dried yeast, 115 gm of raw castor sugar, 110 gm of currants, 110 gm of sultanas, 60 gm of mixed peel, finely grated rind of 1 lemon, 1 egg, lightly beaten, 150 ml of warmed milk, canola oil spray. Mix the flour, salt and mixed spice in a non metallic bowl and rub in the butter / marg until the mixture resembles breadcrumbs. Stir in the yeast, sugar, dried fruit, mixed peel and lemon rind with a wooden spoon. Add the egg and warm milk, mix to form a soft dough. Turn the dough out onto a lightly floured work surface. Clean the non metallic bowl and lightly flour it before adding the dough. Cover the bowl and leave to rise in a warm place for 2 hours. Now preheat your oven to 180 deg C. Lightly oil a 900 gm loaf pan. Knead the dough again briefly, then place in the prepared pan. Cover and let rise for 20 minutes. Bake in the preheated oven for 1 hour 10 minutes or until the loaf is golden and well risen. Leave to cool in the pan before removing to slice and serve. This loafs keeps well in an airtight container and is also freezer friendly.

PARMA STYLE ASPARAGUS.

Ingredients......1.5 kg asparagus, washed and trimmed, 140 gm of butter / marg, 110 gm of grated Parmesan cheese, dried garlic flakes. Preheat your oven to 180 deg C. Lightly grease an oven proof dish with cooking oil spray. Steam or boil the asparagus for 7 minutes, drain carefully and arrange in layers in an ovenproof dish. Distribute the butter / marg, garlic flakes and grated Parmesan between each layer. Place in the preheated oven for 25 minutes or until golden on top. Serve as a side dish with chicken, beef or fish.

ALMOND JELLY WITH ORANGE SEGMENTS.

A healthy wellbeing dessert..... Ingredients......450 m l of boiling water, 7 tsp of powdered gelatine, 375 ml of light evaporated milk, 1 tsp of almond essence, 2 tsp of powdered sugar, I used stevia, 4 oranges, segmented, 1/4 cup of mint leaves. Pour the water into a bowl and add the gelatine and whisk with a fork to dissolve. Add the evaporated milk, almond essence and stevia, mix well. Pour into 6 small ramequins and refrigerate till set. Befrore serving toss the orange segments with the mint. Either serve the jellies in the ramequins or turned out onto plates with the orange segments and mint leaves.

LATKES

Latkes are grated potato cakes that are cooked in oil until they are crispy on the outside and tender inside. Ingredients.....6 All rounder / Sebago potatoes, 1 onion, 2 eggs, lightly beaten, 3 tbs of plain flour, 1/2 tsp of salt, 1/2 tsp of baking powder, 1 tsp of cracked black pepper, 1 tso ground cumin, 1 tsp of ground turmeric, 1/2 cup of peanut oil. Peel and grate the potatoes and onion. Squeeze out any excess moisture and transfer to a large bowl. Stir through the lightly beaten eggs. In a separate bowl mix together the flour, salt, baking powder, cracked black pepper, cumin and turmeric. Stir this mixture through the potato mix, stir well to combine. Place the oil in a large frying pan and heat over a medium heat. Place heaped tablespoons of the potato mix in the hot oil, flatten slightly. Cook on both sides until brown and crisp. Remove the latkes to paper towelling to drain. Traditionally, latkes are served with an apple sauce that has been infused with cinnamon and grated lemon rind. Latkes go well with grilled tomatoes and a green leaf salad for lunch or as a base for poached eggs for Sunday brunch.

WHAT DO YOU KNOW?

Here are the answers to September's challenge..... 1. Sandwich... 4.Hummus..... 2. Korma... 5.Coriander..... 3. joint... 6. Kosher....... Here is my October challenge for you...... 1. Refers to one or more edible trimmings added to a dish to enhance its appearance and or flavour? 2. Large pretzel shaped pastry, traditionally flavoured with cardamon and served at Christmas? 3. The science of gourmet food and drinks? 4. Colourless alcoholic drink made with fermented rice? 5. To preserve meat or fish by hanging in smoke, or by salting or drying? 6. Yoghurt based salad like side dish served as a cooling accompaniment to curries?

SPICED BEETROOT

Ingredients.....1 tbs of canola / rice bran oil, 2 tbs of minced garlic, 1 dsp of minced ginger, 1 tsp of ground cumin, 1 tsp of ground coriander, 1 tsp of chilli flakes, 625 gm of cooked beetroot, cut into wedges, 150 ml of coconut milk, 1 tsp of ground cardamon, grated rind and juice of 1 lime, handful of chopped fresh basil, cracked black pepper to taste. I used the precooked whole beetroots available in the fresh vegetable section of my local supermarket. Heat the oil in a large frying pan. Add the garlic, ginger, cumin, coriander and chlli flakes. Stir fry for 2 minutes until aromatic then add the beetroot wedges and stir until well incorporated. Now add the coconut milk, cardamon, lime rind and juice. Cook over a medium heat for 3 minutes. Stir through the fresh basil and season with the cracked black pepper. Serve hot, warm or at room temperature.

CHAI CUPCAKES.

I love chai. Chai is a spiced Indian tea made with frothy creamy milk, almost like an Indian cuppuccino! This cupcake recipe captures its light, spicy flavour. Ingredients..... 225 gmn of self raising flour, 1/4 tsp of baking powder, pinch of salt, 1 tbs of chai tea powder, 60 gm of butter / marg, at room temp, 150 gm of raw castor sugar, 2 egg whites, 150 ml of buttermilk ( 140 ml of milk with 10 ml of white vinegar). Preheat your oven to 180 deg C. Place 12 paper casings in a a muffin pan. In a medium bowl, mix together the flour, baking powder, salt and chai powder. In a separate bowl beat the butter / marg and sugar until smooth. Add the egg whites slowly, beating well. Slowly add the flour mixture and finally the buttermilk, mix until combined. Spoon the batter into the cases. Bake in the preheated oven for 20 minutes or until a skewer inserted comes out clean. Remove the pan from the oven, cool for 5 minutes. Remove the cupcakes to a wire rack to cool completely. Seriously delicious.

SUGAR FREE GRAIN MUFFINS.

These muffins contain non refined sugar and are full of fibre. Ingredients......150 gm of mixed grain cereal,( I used All Bran), 450 ml of boiling water, 175 gm of plain flour, 1 tbs of baking powder, 4 tbs of honey, pinch of salt, 1 egg, lightly beaten, 90 ml of rice bran/ canola oil. Preheat your oven to 200 deg C. Grease and or line a 12 cup muffin pan. In a medium bowl, mix the cereal and water. Set aside for 20 minutes for the cereal / grains to absorb. Mix together the flour and baking powder. In a large bowl, beat the honey, salt, egg and oil. Slowly add the flour and cereal, mix well to combine. Spoon the mixture into the prepared muffin pan. Bake in the preheated ovenfor 20 minutes. Remove the muffin pan from the oven and let stand for 5 minutes. Remove the muffins and cool on a wire rack. Store in an airtight container, these muffins are also freezer friendly.

DUKKAH

Ingredients......50 gm of sesame seeds, 1 tbs of coriander seeds, 1 dsp of cumin seeds, 1 tsp of ground cumin, 1/2 tsp of fennel seeds, 1/2 tsp of salt, 1/2 tsp of cracked black pepper, 80 gm of granulated nuts. Combine the seeds, spices, salt and cracked black pepperin a pan. Stir over a low heat until the seeds are toasted. Cool completely. Combine the nuts and seed mixture in the bowl of your processor and process until the mixture resembles a coarse powder. Serve the dukkah with turkish bread and olive oil for dipping. This mix also makes for a delicious crumb for chicken schnitzel.

ZUCCHINI, CHILLI AND BASIL ROLLS

These rolls can be served as a starter, I serve them alongside grilled fish and salad. They are sure to please, however you serve them. Ingredients.....2 medium zucchini, 250 gm of ricotta, 1/3 rd of a cup of sweet chilli sauce, 12 fresh basil leaves. Use a vegetable peeler to peel 12 even ribbons from the zucchini. In a non stick pan, over a medium heat, grill the zucchini ribbons for 10 seconds on each side. Remove and lay the ribbons out flat to cool. At the base of each ribbon place a spoonful of ricotta, a small dollop of chilli sauce and a basil leaf. Roll the zucchini ribbon up over the filling, repeat with remaining ingredients. Sprinkle lightly with cracked black pepper and Italian herb mix.

COCONUT SLICE

Ingredients....4 cups of shredded coconut, 1 cup of maple syrup, 8 tbs of coconut oil, melted, 1 tbs of vanilla extract, 1/2 tsp of salt. Line a square 24 cm pan with baking paper. place all the ingredients in a large bowl and mix until well combined with a slightly sticky cocsistency. Scrape the mixture into the lined pan and press down firmly to create a smooth, even finish. Transfer to your refrigerator to set, about 90 minutes. When firm remove and slice into squares. The slice is best kept in your refrigerator and is also freezer friendly.

FLAVOUR FILLED CHICKEN MANGO LOAF.

Ingredients.....500 gm of chicken mince, 2/3 rds of a cup of chopped onion, 2/3rds of a cup of frozen mixed vegies, 1 cup of panko breadcrumbs, 1 tsp of ground cumin, 1 tsp of ground coriander, 1 tsp of ground turmeric, 2 tbs of chopped fresh mint / 1 tbs dried mint, 1 egg, lightly beaten, 8 fresh whole mint leaves, 4 tbs of mango chutney. Preheat your oven to 180 deg C. Line a loaf pan ( 11 cm x 21 cm ) with baking paper, so the paper overhangs the ends. Put the chicken mince, frozen mixed vegies, chopped onion, breadcrumbs, spices, mint, 2 tbs of mango chutney and egg in a large bowl. Mix well to combine. Press the chicken mixture into the prepared pan. Spread the remaining 2 tbs of mango chutney over the top. Press the whole mint leaves down the centre of the log. Bake for 50 minutes in the preheated oven or until tender. Oh the aromas wafting through the kitchen. Drain off any excess liquid and remove the chicken loaf from the pan. Serve hot or cold. I love to serve this chicken loaf with mashed potatoes or if I am serving it cold, it is perfect with sliced cucumber and plain yoghurt.

BANANA, CHOC HAZELNUT SMOOTHIE.

One of the ingredients in this recipe is oat bran, oat bran is available in all major supermarkets. You can substitute rolled oats or quick oats, just blend the quick oats / rolled oats until you get a coarse powdery mixture. Ingredients.....2 medium ripe bananas, 2 tbs of oat bran, 2 tbs of hazelnut chocolate spread, 500 ml of chilled milk, 1/2 cup of vanilla ice cream. Put the bananas, oat bran, chocolate hazelnut spread, milk and ice cream into a blender. Blend until smooth and creamy. Serve in chilled glasses. Once you have made this smoothie, you will be making it again and again. Young and old love it.

SALMON , FETA AND PASTA PIES

Ingredients......Cooking oil sray, 200 gm of spaghetti, 100 gm of baby spinach leaves, 1 tbs of fresh parsley, chopped, 1 tbs of mint, fresh / dried, 210 gm can of red salmon in springwater, drained, 75 gm of crumbly feta cheese, 80 gm of fresh / frozen peas, 2 eggs, lightly beaten,cracked black pepperto taste, 125 ml of milk. Preheat your oven to 180 deg C. Lightly spray 4 x 1 cup sized muffin holes. Cook the pasta in a large pot of boiling water until al dente. Drain well and cut into short lengths. Roughly chop the baby spinach leaves. Put the pasta, spinach, herbs, salmon, feta and peas into a large bowl and mix to combine. Season with cracked black pepperand divide the mixture between the prepared muffin holes. Finally whisk together the eggs and milk and pour over the mixture in the muffin holes. BVake for 40 minutes or until the egg is set. These are really tasty.

SIMPLE ONE BOWL EASY MIX BUTTER CAKE.

Ingredients......125 gm of butter / marg at room temp, 1 tsp of vanilla extract, 275 gm of castor sugar, 3 eggs, lightly beaten, 150 gm of plain flour, 75 gm of self raising flour, 1/4 tsp of bi carb of soda, 125 ml of milk. Preheat your oven to 160 deg C. Lightly grease a 20 cm round or square cake pan and line with baking paper. Place all the ingredientsin the bowl of your electric mixer. Beat on a low speed until all the ingredients are just combined. Increase the speed to medium and beat until the batter is smooth and pale in colour. Pour the mixture into the prepared pan. Bake in the preheated oven for 75 minutes or until tested with a skewer, (one inserted and coming out clean). Leave the cooked cake in the pan for 5 minutes before turning out onto a wire rack, turn the cake top side up to cool. Sprinkle the cake with icing sugar to serve.

EGG FRIED RICE

This is an oldie but always well received. Ingredients......310 gm of rice, ( traditionally white rice is used but it is your dish your choice.) 1 litre of water, 1 carrot, finely chopped, 80 gm of frozen or fresh peas, 2 tbs of canola / rice bran oil, 2 eggs, lightly beaten, 2 tbs of soy sauce / tamari, 1 tbs of sesame oil, 2 tbs of spring onion, chopped to garnish. Cook the rice in the water in a medium saucepan over a medium heat, bring to the boil. Reduce the heat, cover and simmer for 15 minutes, until water has been absorbed. In a small saucepan, boil the carrots in water for 3 minutes, add the peas and continue to cook for 3 minutes and drain. Heat a frypan over a high heat with the canola / rice bran oil. Add the carrots and peas, stir fry for 30 seconds, then pour in the lightly beaten eggs, stirring to scramble with the vegetables. Stir in the cooked rice, pour in the soy / tamari sauce and toss to coat. Drizzle with the sesame oiland toss again. Serve garnished with the chopped spring onions.

SUNFLOWER AND SESAME SLICE

A high in fibre treat. Ingredients......90 gm of butter / marg, 1 tsp of grated lemon rind, 2 tbs of castor sugar, 1 egg, lightly beaten, 100 gm of plain flour, 80 gm of wholemeal flour, 80 gm of sunflower kernals, 80 gm of ginger marmalade, 2 tbs of sesame seeds. Preheat your oven to 160 deg C. Line a 24 cm square pan with baking paper. Beat the butter / marg, rind, sugar and egg in a medium bowl with your electric beater until light and fluffy. Stir in the flour and sunflower seeds. Press the mixture into the prepared pan. Spread the slice with the ginger marmalade and sprinkle with sesame seeds. Bake in the preheated oven for 20 minutes or until lightly browned. Cool the slice in the pan before slicing.