Summer Fruit Puree

This sauce is delicious served with fresh or poached seasonal fruit.

Ingredients:

1/4 rock melon, peeled and cubed
4 peaches, chopped
2 apricots, chopped
1/4 teaspoon vanilla essence
1/2 cup water

Method:

1. In a small saucepan combine all ingredients and bring mixture to the boil.
2. Reduce heat and simmer for about 10 minutes or until fruit is softened. Cool and blend mixture until a thick puree is formed.

Microwave Method:

1. Combine all ingredients in a microwave-safe dish.
2. Cover and microwave on MEDIUM HIGH for 4 minutes or until fruit is softened.

Watercress Sauce

This sauce is delicious with meat, fish or poultry. Make it just before serving.

Ingredients:

2 bunches watercress
13 ounces (400 g) low-fat natural yogurt
Juice of 1 lemon
2 cloves garlic
Ground black pepper

Method:

1. Steam watercress for 1 minute, or microwave on HIGH for 15 seconds.
2. Blend watercress with all other ingredients in a food processor or blender to produce a green speckled sauce. This sauce retains its bright green color for about one hour.

Hint: Substitute one bunch of English spinach if watercress is not available.

Strawberry Sauce

A versatile sauce ready to use in your favorite way. Makes a delicious natural topping for any fruit or ice cream dessert.

Ingredients:

8 ounces/250 g/1 punnet ripe strawberries
Icing sugar to taste
2 tablespoons Cointreau or Grand Marnier (optional)

Method:

1. Rinse and hull strawberries.
2. Pile strawberries, icing sugar and liqueur into a food processor or blender, process until smooth.
3. Remove seeds by simply straining sauce through a fine wire sieve.

Zucchini and Garlic Sauce

This sauce is a quick and easy topping for cooked pasta. Recipe serves 4.

Ingredients:

11 ounces (350 g) zucchini
2 cloves garlic, crushed
1 tablespoon olive oil
Black pepper, ground

Method:

1. Slice the zucchini finely. Brush a pan with the oil and slowly cook the zucchini slices until soft. Add the garlic after a couple of minutes and stir the mixture to prevent sticking. Season with pepper to taste.
2. Serve with cooked pasta and Parmesan cheese.

Easy Tomato Sauce

This versatile sauce can be served as a base for pizza or as a topping for pasta, pancakes or spinach gnocchi. Recipe serves 4-6.

Ingredients:

6 large ripe tomatoes, roughly chopped
1/2 cup white wine or water
1/2 onion, finely chopped
3 tablespoons no-added-salt tomato paste
1 clove garlic, crushed
2 tablespoons freshly chopped parsley

Method:

1. Place all ingredients in small saucepan or microwave-safe dish and cook on medium heat for about 15 minutes (microwave covered on HIGH for 5 minutes).
2. Serve hot as is, or puree for a smoother sauce.

Avocado Sauce

Serve with pasta, fish or chicken, or spoon over your favorite hot vegetables. Recipe serves 4.

Ingredients:

1 avocado, very ripe
1 bunch spinach
1 tablespoon tahini (sesame seed paste)
1 cup low-fat milk
6 1/2 ounces (200 g) ricotta cheese
Black pepper to taste

Method:

1. Wash spinach well and remove all stalks. Place in saucepan or microwave-safe dish with a little water.
2. Cook covered on high heat, until wilted. Run spinach under cold water, squeeze out excess water.
3. In blender or food processor, puree all ingredients until smooth.

Meatloaf with Spicy Barbecue Sauce

This lean ground beef meatloaf cooks in its own luscious dark, piquant sauce. Recipe serves 4.

Ingredients:

1 pound (500 g) ground lean beef (mince)
3 slices of wholemeal bread, crumbed
1 onion, finely chopped
2 teaspoons curry powder
1 tablespoon chopped parsley
1 egg
1/2 cup skim or low-fat milk
Sauce:
1/2 cup water
1/2 cup tomato ketchup (sauce)
1/2 cup Worcestershire sauce
2 tablespoons vinegar
1 teaspoon instant coffee
Juice of 1 lemon
1 tablespoon cornflour (cornstarch)
1 tablespoon water

Method:

1. Combine ground beef, breadcrumbs, onion, curry powder, parsley and egg.
2. Stir until mixture is well combined.
3. Add milk and continue stirring until mixture is smooth.
4. Shape meat mixture into a loaf and place in baking dish.
5. Bake in preheated oven (350 degrees F/180 degrees C) for 30 minutes, or microwave, covered, on Medium for 20 minutes.
6. Remove from oven or microwave and drain off any fat.
7. In a saucepan, combine all ingredients, except the cornflour and 1 tablespoon of water, bringing slowly to the boil, reduce heat and simmer for 5 minutes.
8. Pour sauce over meat and return to oven or microwave.
9. Bake for a further 20-30 minutes, basting frequently with sauce.
10. Mix cornflour and water to a smooth paste. Remove meatloaf to a serving plate and slice.
11. Add cornflour mixture to the sauce in the baking dish and bring back to the boil, stirring constantly until thickened.
12. Pour thickened sauce over the meatloaf. Serve hot with vegetables or cold with salad.

Vietnamese Prawn Toasts

Crispy sliced French bread with a delicious prawn topping and sensational sauce. Recipe makes 12.

Ingredients:

1 day-old French baguette
6 teaspoons peanut oil
2 cloves garlic, peeled and halved
4 spring onions
1 teaspoon grated ginger root
1 pound (500 g) green prawns, peeled and vein removed
4 teaspoons cornflour
1/2 teaspoon white sugar
1 teaspoon salt
1/4 teaspoon ground pepper
1/4 cup sesame seeds
Fish Sauce and Lime Sauce:
1 clove garlic, crushed
1 small red chili pepper, seeded and finely chopped
6 teaspoons white sugar
6 teaspoons fresh lime juice
8 teaspoons Vietnamese or Thai fish sauce

Method:

1. Preheat the oven to 350 degrees F (180 degrees C). To make the sauce, mix the garlic, red chili pepper and sugar in a mortar with a pestle, to form a paste. Add the lime juice, fish sauce and 1/4 cup cold water and stir until the sugar is dissolved. Pour into a small serving bowl.
2. Cut the bread diagonally into twelve slices. Place slices on a baking tray and brush lightly with the oil.
3. Combine the garlic, spring onions and ginger in a food processor and mix until finely chopped. Add the prawns, cornflour, sugar, salt and pepper. Mix until finely chopped but not pureed.
4. Spread the prawn mixture over the bread slices. Sprinkle with sesame seeds.
5. Bake for 10 minutes, or until the prawns are cooked. Serve warm with the fish sauce and lime sauce, for dipping.

Tip: The seeds of the chili pepper add extra heat to recipes, so either include them or remove them according to the heat tolerance of your taste buds.

Crumbed Fennel Wedges with Red Pepper and Chili Sauce

Serve as an appetizer, a side dish to accompany roast chicken or roast beef, or as part of an antipasto platter. Recipe serves 4-6.

Ingredients:

4 baby fennel, quartered
1/3 cup all-purpose (plain) flour
2-3 eggs, lightly beaten
1 1/2 cups fresh breadcrumbs, made from day-old white bread
Olive oil, for shallow-frying
Red Pepper and Chili Sauce:
5 inch (12.5 cm) piece day-old French bread, crust removed
2 cloves of garlic, chopped
2 roast red peppers, peeled and seeded
1 fresh small red chili, or to taste, seeded and chopped
1/4 cup olive oil
1 teaspoon pomegranate molasses (available from Middle Eastern food stores), or to taste

Method:

1. For the sauce, soak bread in cold water for 2 minutes, then squeeze out excess. Combine bread, garlic, pepper, chili and 2 tablespoons of cold water in a food processor and process until smooth. Add oil in a steady stream, with motor running, until sauce is well combined. Season to taste with pomegranate molasses and salt and ground black pepper.
2. Add fennel wedges to a pan of boiling water and simmer for about 5-10 minutes or until tender. Toss wedges in flour and dip in egg. Toss in breadcrumbs to coat. Heat oil in a frying pan and shallow-fry fennel in batches until well browned all over. Drain on absorbent paper and serve immediately with Red Pepper and Chili Sauce.

Bread Sauce

A traditional sauce to serve with roast chicken or game birds.

Ingredients:

1 onion, finely chopped
6 cloves
1 bay leaf
1 sprig thyme
6 black peppercorns
Pinch grated nutmeg
2 cups milk
1 3/4 cups fresh breadcrumbs, made from day-old white bread
2 ounces (60 g) butter, chopped
1/4 cup pouring cream, optional

Method:

1. Combine onion, cloves, bay leaf, thyme, peppercorns, nutmeg and milk in a saucepan and bring just to the boil. Remove from heat and stand for 30 minutes to infuse.
2. Pass milk through a sieve and place in a clean saucepan. Add breadcrumbs and whisk gently over medium heat until well combined and heated through. Remove from heat and stir in butter and cream, if using. Season to taste and adjust consistency with more crumbs or cream if necessary.

Chokos with Italian Tomato Sauce

The tomato and herb sauce gives a flavorsome lift to the choko and the crunchy topping provides a nice contrast in texture. Recipe serves 6.

Ingredients:

3 chokos
4 ounces (125 g) melting cheese
1 cup prepared Tomato and Basil Pasta Sauce (any brand)
1 teaspoon dried oregano leaves
A few drops Tabasco sauce (optional)
1 cup fresh breadcrumbs
1 ounce (30 g) butter

Method:

1. Preheat oven to 350 degrees F (180 degrees C). Peel chokos and cut into quarters. Steam for 10 minutes until just tender. Drain. Place in an ovenproof dish.
2. Combine Tomato and Basil Pasta Sauce, oregano, Tabasco sauce and pepper. Slice cheese finely.
3. Spoon sauce over chokos and top with cheese. Sprinkle with breadcrumbs and dot with butter.
4. Bake for 30 minutes or until golden. Serve immediately.

Risotto-Stuffed Eggplant with Spicy Tomato Sauce

Eggplant are a challenge to the creative cook and allow for some unusual recipe ideas. Here, they are filled with a rice stuffing and baked with a cheese and pine nut dressing. Recipe serves 4.

Ingredients:

4 small eggplant
7 tablespoons olive oil
1 small onion, chopped
Scant 1 cup risotto rice
3 cups hot vegetable stock
1 tablespoon white wine vinegar
1/3 cup freshly grated Parmesan cheese
2 tablespoons pine nuts
For the tomato sauce:
1 1/4 cups thick passata or pureed tomatoes
1 teaspoon mild curry paste
Pinch of salt

Method:

1. Preheat the oven to 400 degrees F (200 degrees C). Cut the eggplant in half lengthwise, and remove the flesh with a small knife. Brush the shells with 2 tablespoons of the oil and bake on a baking sheet, supported by crumpled foil, for 6-8 minutes.
2. Chop the eggplant flesh. Heat the remaining oil in a medium pan. Add the eggplant flesh and the onion, and cook over a gentle heat for 3-4 minutes until soft. Add the rice and stock, and leave to simmer, uncovered, for about 15 minutes. Add the vinegar.
3. Increase the oven temperature to 450 degrees F (230 degrees C). Spoon the rice mixture into the eggplant skins, top with the cheese and pine nuts, return to the over and brown for 5 minutes.
4. To make the sauce, mix the passata or pureed tomatoes with the curry paste in a small pan. Heat through and add salt to taste. Spoon the sauce on to four individual serving plates and arrange two eggplant halves on each one.

Tip: If the eggplant shells do not stand level, cut a thin slice from the bottom.

Creamy Slices with Lemon Sauce

These pastries taste great with any combination of fresh seasonal fruit. Recipe makes 6 slices.

Ingredients:

8 ounces (250 g) puff pastry or 2 sheets frozen pre-rolled puff pastry, thawed
1 egg, lightly beaten
1/2 pint (300 ml) fresh or thickened cream
4 teaspoons caster sugar
1/4 teaspoon vanilla flavoring essence
4-8 ounces (125-250 g) raspberries and/or redcurrants
Icing sugar, to sift
Sauce:
1 cup white sugar
2/3 cup fresh lemon juice (about 3 lemons)
2 tablespoons julienne of lemon rind

Method:

1. Lay a sheet of pastry on a lightly floured surface; brush with cold water and lay the second pastry sheet on top. Roll over lightly with a rolling pin to seal. Trim the edges with a large sharp knife. Cut the pastry in half lengthwise, to make two wide strips about 10 x 5 inch (25 x 12.5 cm). Cut each strip into three 5 x 3 inch (12.5 x 7.5 cm) rectangles.
2. Preheat the oven to 440 degrees F (220 degrees C). Put the pastry rectangles on a large baking tray. To make the lids, score a border around each rectangle 1/2 inch (1 cm) in from the edge. Be careful not to cut all the way through the pastry.
3. Chill the pastry shapes for 10 minutes. Brush tops with egg and bake for 15-18 minutes, or until well risen and golden.
4. Turn out onto a wire rack to cool. Carefully remove the lids from the center of each pastry rectangle and reserve.
5. For the sauce, put the white sugar, lemon juice, lemon rind and 3 fl ounces (90 ml) water into a small pan. Bring to the boil, stirring until the sugar dissolves. Boil for 5 minutes, or until thickened and reduced slightly. Leave to cool completely.
6. Put the cream, caster sugar and vanilla into a mixing bowl. Beat with an electric mixer or hand-held rotary beater until soft peaks form.
7. Spoon the cream mixture and fruit onto the pastry bases. Put the lids on top and sift the icing sugar. Serve with the lemon sauce.

Tip: If preferred, use strawberries, cherries or blueberries in place of raspberries or redcurrants. Stone the cherries and slice the strawberries before filling the pastry cases.

Microwave Cod with Cream Sauce

Bite-size squares of fish cooked in a creamy sauce and served on a bed of crisp toast. This is a quick and easy recipe which would work well with frozen cod fillets. Serves 4.

Power Setting: High (100%)

Ingredients:

1 1/2 pound (750 g) cod fillets
2 ounces (60 g) butter
2 ounces (60 g) all-purpose (plain) flour
1/2 pint (300 ml) milk
1 cup single cream
2 egg yolks
Salt and pepper
1/4 teaspoon grated nutmeg
8 slices of bread
2 tablespoons chopped parsley

Method:

1. Skin the cod fillets and cut into small squares.
2. Place the butter in a medium-sized dish or casserole and cook for 1 minute to melt. Stir in the flour and cook for 1 minute. Gradually add the milk, blending well. Cook for 4 minutes, stirring every minute to keep the sauce smooth. Add the cream, blending well and cook for 2 minutes.
3. Add the cod pieces and cook for 8 minutes, stirring every 2 minutes.
4. Beat in the egg yolks, salt and pepper to taste and the nutmeg.
5. Meanwhile, trim the crusts from the bread and toast until golden. Arrange the toast on a warmed serving plate and spoon the cod and sauce over. Sprinkle with the chopped parsley. Serve with boiled new potatoes and spinach.

To freeze: After completing Step 3, cool, then pour into a rigid container, cover, label and freeze.
Freezer life: 1 month.
To use: Thaw then cook for 3-4 minutes until hot. Continue from Step 4.

Pineapple and Mango Salsa

This easy tropical fruit salsa is delicious served as a side sauce with chicken or pork. Recipe serves 4.

Ingredients:

1/2 small pineapple, diced finely
1 medium mango, diced finely
Juice of a small lemon or lime
2 teaspoons sweet chili sauce
1 tablespoon finely chopped fresh mint

Method:

1. Place the pineapple and mango pieces in a bowl.
2. Mix the remaining ingredients together, and stir through the salsa to coat the fruit.
3. Cover, and marinate in the refrigerator for 15 minutes before serving.
4. Stir before serving.

Tip: Cut pineapple will keep for 3 to 4 days in a tightly sealed container in the refrigerator.

Twice the Spice Tomato Sauce

An excellent spicy sauce made with fresh or canned tomatoes that can be used with pasta or as an accompaniment to barbecued meats. Recipe serves 6.

Ingredients:

2 pound (1 kg) fresh, juicy, peeled tomatoes, or 2 tins of whole tomatoes
2 large onions, sliced
2 tablespoons olive oil
1 or 2 small dry, chopped chilies (or a pinch of chili powder)
1 tablespoon sugar
3 garlic cloves, crushed
Chopped basil leaves
Black pepper

Method:

1. Cook sliced onion in olive oil over low heat until it becomes transparent. Stir in the chopped chilies (or the chili powder), crushed garlic, sugar, pepper, and chopped basil leaves.
2. Press peeled, fresh tomatoes, or tinned tomatoes through strainer. Add to onion mixture and simmer slowly without covering until a smooth, thick consistency is achieved.
3. Allow to cool before using or storing in glass jars.

Note: This sauce keeps well in the refrigerator.

Sweet White Sauce

This basic Sweet White Sauce is inexpensive to make and can be easily adapted to complement your favorite dessert. Why not try these quick and easy Orange and Lemon variations? Recipes make 1/2 pint (300 ml).

Basic Sweet White Sauce

Ingredients:

3/4 ounce (20 g) butter
3/4 ounce (20 g) flour
1/2 pint (300 ml) milk
1 tablespoon sugar
4 drops vanilla essence

Method:

1. Melt the butter, add the flour, and cook for 30 seconds to make a roux. Off the heat, stir in the milk until smooth, then return to the heat. Add sugar and vanilla. Bring to the boil and stir until thickened.

Tip: You can use cornflour instead of a roux. In a pan, mix 2 teaspoons cornflour with a little milk taken from 1/2 pint (300 ml). Stir in the remaining milk, add the sugar and vanilla, and stir until boiling and thickened.

Variations:

Orange Sauce

Infuse the milk by gently heating with the thinly pared rind of 2 oranges before straining into the roux. Just before serving add 3 tablespoons cream and 1 tablespoon Orange Flower water, available from Chemists.

Lemon Sauce

Add up to half a jar of lemon curd to the Basic Sweet White Sauce once it has thickened.

Shrimp (Prawns) with Garlic and Wine Sauce

This recipe is quick and easy to prepare and great served with crusty bread and a squeeze of lemon. Recipe serves 3-4.

Ingredients:

2 pound (1 kg) large shrimp (green prawns)
1/4 cup olive oil
6 cloves garlic, chopped, thinly sliced or crushed
1/2 cup fresh parsley
1/2 cup dry white wine
Salt and pepper to taste
1 red chili, chopped
1 bay leaf

Method:

1. Shell and remove veins from the shrimp.
2. Heat oil. Cook garlic over medium heat for 3 minutes.
3. Add the parsley, bay leaf and shrimp and cook over high heat for 2 minutes.
4. Add wine and cook for further 3 minutes until the shrimp are cooked. Season with salt and pepper.

Baked Celery with Herb Sauce

This easy celery casserole, which can be served as a vegetarian main or as a vegetable side dish, can be cooked in advance and stored, covered, in the refrigerator until ready. Add the breadcrumbs just before baking. Recipe serves 2 as a meal or 4-6 as a side.

Ingredients:

1 large or 2 small bunches of celery
2 teaspoons salt
2 ounces (60 g) butter
1 ounce (30 g) fresh breadcrumbs
Sauce:
1/2 cup white wine
2/3 cup thickened cream
2 teaspoons dried chopped parsley
2 teaspoons dried sweet basil leaves
1 teaspoon dried chopped chives
1/4-1/3 cup chicken stock
Salt and pepper to taste

Method:

1. Preheat oven to 400 degrees F (200 degrees C). Rinse celery.
2. To make sauce, combine wine and herbs in a small saucepan and simmer uncovered for about 20 minutes. Add stock and cream plus salt and pepper to taste. Simmer for a further 5 minutes.
3. Meanwhile, bring a pot of salted water to the boil. Add celery and cook for 10-15 minutes, until almost tender. Do not overcook. Drain.
4. Grease a baking dish with some of the butter. Arrange celery in the dish and pour sauce over. Cover completely with breadcrumbs and dot with the remaining butter. Bake for about 30 minutes or until browned.

Concentrated Tomato Sauce

This rich sauce can be served with pasta as it is, or with ground beef (mince) and liquid added. It is delicious poured over chicken pieces or fish steaks before baking, or used to top homemade pizza. It will also flavor soups and stews and is an excellent relish for cold meats, hamburgers and frankfurters.

Ingredients:

2 medium onions, finely chopped
2-3 cloves of garlic, crushed
2 tablespoons olive oil
3 tablespoons tomato puree (paste)
3 tablespoons wine or water
1 teaspoon dried oregano
1 teaspoon paprika
1 teaspoon sugar
Salt and pepper

Method:

1. Fry the onions and garlic in the oil until they begin to brown. Turn down the heat and simmer, covered, for 10 to 15 minutes or until softened.
2. Add the tomato puree (paste), wine or water, oregano, paprika and sugar, and season with salt and pepper to taste.
3. Allow the sauce to bubble for 5 minutes, stirring constantly, and serve.