• Gulab Jamun

    This is my mum’s recipe and in my opinion ‘foolproof’… +- 1 hour prep time


    1 tin condensed milk
    4 tablespoons semolina
    ½ teaspoon ground elachi (cardamom)
    ¼ teaspoon nutmeg powder
    2 ¼ cups cake flour (or more)td>
    3 teaspoons baking powder
    ¼ teaspoon bicarbonate of soda
    2 tablespoons ghee
    Sunfoil oil for deep frying


    2 ½ cups sugar
    2 cups water
    2 drops rose essence


    • Put the condensed milk into a bowl and add the semolina, nutmeg and elachi powder to it. Mix well.
    • Sift the flour, baking powder and bicarb together. Rub in the ghee. Now add this a little at a time to the condensed milk mixture to form a soft, sticky dough. If too sticky add a little more flour.
    • To make the syrup: add the sugar, water and rose essence to a small pot and bring to boil, then allow to simmer on very low heat. A thin syrup is required.
    • Shape the dough into finger length pieces, tapering the ends and deep fry in Sunfoil oil until golden brown (on medium heat). Dip immediately in the hot syrup. Allow to steep at least 30 – 40 seconds. Remove and drain on a wire rack. Allow to cool before storing in an airtight container’
    • NOTE:

      • They can be rolled in sugar or coconut.
      • After 2 days, they must be refrigerated and can be warmed when required.

      Click here to download PDF version of the Gulab Jamun recipe

  • Vegetable Pot-pourri

    Select any amounts of any combination from this list :

    Ingredients :

    Peel: Beetroot
    Dont peel: Brinjal

    Method :

    • Slice the prepared vegetables into paper-thin slices. (A slicer attachment on a food processor or a broad-swivel-blade vegetable peeler eases this task considerably).
    • Pat the slices dry between paper towels.
    • Heat 8-10cm depth SUNFOIL Pure Sunflower Oil in a heavy-based pan, until it is hot.
    • Test it’s readiness by putting one vegetable slice into the heated oil – if it sinks then rises rapidly, with bubbles all round the edges, it is ready. It is important that the oil is not too hot.
    • Drop the vegetable slices into the oil, one by one, to cover the oil surface. Do not crowd the pot, or the slices will stick together. After +- 3- 5 minutes, when the edges curl and brown, lift the chips from the oil using a slotted spoon, and drop onto paper towels. *Parsnips cook within 2 minutes.
    • Sprinkle with a little salt while still warm. Continue cooking in batches in this way, cooking the beetroot last as it stains the oil.

    To Serve : Store in airtight containers for up to 2 days if required. Serve chips as a garnish on appropriate dishes, or as a pre-dinner snack with or without an accompaniment of a tub of spring onion dip, flavoured further with freshly ground black pepper, powdered biltong or 25ml bottled, diced peppadews. These vegetable crisps are not strong enough to actually dip with, so it is best served on the side to spoon on and enjoy.

    Tips : Excellent filtering results can be obtained by pouring cooled used oil into a coffee filter bag lined funnel, placed in the opening of the oil bottle.

    Never mix used and new oil.

  • Sweet Potato Puffs
    500g Sweet potato, peeled and cubed
    25ml Fresh mint, finely chopped
    25ml Fresh coriander, finely chopped
    200ml Cake flour
    10 ml Baking powder
    2ml Salt
    1 Large egg
    Sunfoil Pure Sunflower Oil for deep frying


    • Boil the sweet potato immediately after peeling and cubing, in lightly salted water, for +- 15 minutes until very tender.
    • Drain and mash thoroughly with a potato masher.
    • While still warm, add the remaining ingredients, and mix to a soft dough.
    • Drop spoonfuls in a pan of heated Sunfoil Pure Sunflower Oil, cooking until puffed up and golden brown. Turn once.
    • Remove from the pan with a slotted spoon and transfer onto kitchen paper towel. Sprinkle generously with cheese-flavoured seasoning salt. Keep warm until all the puffs are cooked and serve immediately.
    • Variation: Add 75ml powdered biltong in step 2.

    Yield: 15 puffs

  • Chickpea Stir-Fry
    50ml Sunfoil pure sunflower oil
    1 medium Onion, chopped
    3 Cloves Garlic, finely chopped
    3 Sweet peppers (selection of colours), slivered
    5ml Ground cumin
    1 Medium Red chilli, deseeded and finely slivered
    1 Punnet Sliced or quartered button mushrooms (250g)
    1 Bunch Fresh coriander, rinsed and chopped
    4 Jam tomatoes, diced
    5ml Salt
    Freshly ground black pepper to taste
    2 cans Chickpeas, drained


    • In a wok or suitable frying pan, heat the Sunfoil Pure Sunflower Oil.
    • Add in the onion, garlic, peppers, cumin and chili, and toss over medium-high heat until just tender and flavoursome. Add in mushrooms,coriander, tomatoes and seasonings. Simmer briefly to reduce the liquid somewhat.
    • Stir in the chickpeas, and heat through well.
    • Serve immediately on a bed of fluffy cooked white rice with the accompanying sauce.

    Accompanying sauce: Combine 1/4 bunch fresh mint, 250ml plain yoghurt and salt to taste.

    Hints and Tips: Crumble feta cheese over the ready-prepared dish just before serving.

    Serves: 5

  • Roasted Chicken with Vegetables

    Ingredients :

    1 Whole chicken
    1 Whole lemon
    1tbsp Sunfoil sunflower cooking oil
    Fresh thyme
    Fresh parsley
    Fresh rosemary
    Ground black pepper
    Roasted vegetables :

    4 Mini carrots
    4 Yellowstone mini carrots
    1 Courgettes
    1 Lemon
    2 Whole garlic bulbs – halved
    125ml Sunfoil sunflower cooking oil
    Salt and pepper
    A few sprigs of fresh thyme or oregano
    Gravy :

    125ml Chicken Stock
    Rice :

    250ml Allsome rice
    1l Water
    2.5ml Salt for taste (optional)

    Method :

    • Cook the Allsome rice according to instructions on pack.
    • Squeeze the juice of one lemon into the chicken cavity and season well with black pepper, thyme, parsley and rosemary.
    • Place the bird on the rack of a roasting pan.
    • Squeeze remaining lemon juice over the chicken, rub with oil and sprinkle fresh thyme, parsley and rosemary.
    • Place in a preheated 200 °C oven and roast for about 1 to 1.5 hours.
    • You need only baste the chicken once or twice during roasting, paying particular attention to the breast area, which is the leanest and therefore dries out the quickest.
    • Remove from oven, cover with foil and allow to rest for at least 15 minutes before serving.
    • Preheat oven to 180 °C.
    • Wash all the vegetables and soak in a bowl with clean water to which you have added the juice of 1 lemon.
    • Soak for about 5 minutes.
    • Cut vegetables into even-sized chunks.
    • Place all the vegetables in a roasting tray.
    • Mix the Sunfoil oil, salt and pepper over the vegetables.
    • Place the fresh herbs on the vegetables and cover the roasting tray with foil.
    • Roast covered for about 30 minutes or until the root vegetables like carrots are soft.
    • Remove the foil and roast for another 40 minutes.
    • Continue roasting until the vegetables are caramelised and charred.
    • While the chicken is resting, make the gravy. Place the roasting tin over a low flame
    • Gradually pour in the stock, stirring all the time, until you have a thickened sauce.
    • Simmer for 2 minutes, using a wooden spoon to stir, scraping any sticky bits from the tin.
    • Strain the gravy into a small saucepan, then simmer and season to taste.



    One piece of kitchen twine (string made out of cotton or linen), about 3 or 4 times the length of the chicken.

    Step 1. With the breast side up, line up the middle of your piece of twine with the chicken’s tail and tie a knot around the tail.

    Step 2. Make a loop around each drumstick.

    Step 3. Pull them close together and tie a knot. Again, the knot isn’t necessary but can make the whole trussing process easier, especially at first.

    Step 4. Keeping the twine tight around the chicken, pass each half of the twine through the wing.

    Step 5. Tuck the wings under the chicken so that they’re holding down the twine.

    Step 6. Flip the chicken over so that it’s breast side down. Tie the twine around the neck so that



  • Spicy Lamb “Bunny Chow” with Tomato and Onion Bredie, Sour Cream and Fresh Dhanya

    Spicy Lamb Neck Curry (Part 1)

    Ingredients :

    120 g salted Butter
    200 ml Sunfoil sunflower Oil
    350 g Onions – Chinese style – sliced
    55 g Ginger – grated
    20 g Garlic – choppedr
    6 T Durban Masala (or Hot Curry Powder)
    2 T Mustard Seeds
    2 T Cumin Seeds
    2 T Turmeric Powder
    2 T Coriander Seeds
    2 T Fennel Seeds
    2 T Cinnamon Seeds
    2 T Ginger Powder
    1 kg Tomatoes – chopped
    185 g Tomato Paste
    4 kg Lamb Neck pieces
    4 litres Lamb Stock
    210 g Onions – chopped
    Salt and Pepper

    Method :

    • Get a heavy based pot hot and add butter and Sunfoil sunflower oil.
    • Add onions, ginger and garlic and cook the onions until translucent and then caramelised
    • Add all the above spices and cook until the spices are aromatic.
    • Add tomato paste and fresh tomato and sear until the raw flavour in the tomato paste is cooked
    • Add meat and 2 litres of lamb stock at first and keep on topping up with the rest of the stock –
      stirring occasionally
    • Cook for about eight hours and finish with chopped onions and seasoning to taste.
    • Take all the meat off the bone once cooled. Shred the meat finely and set aside for later heating

    Mielie Bread Bunny Chow (Part 2)
    Yields: 11

    Ingredients :

    1 tin Cream style Sweet Corn
    3 Egg – lightly whisk
    3T Melted Butter
    1/4 Cup Sugar
    1 Cup Cake Flour – sift
    1 T Salt and Pepper
    3 T Baking Powder

    Method :

    • Put the sweet corn, eggs, and butter into a bowl and incorporate together.
    • Add the dry ingredients and season to taste.
    • Put a greaseproof paper base into a small 115g All Gold Tomato Paste tin. Spray n cook. Place
      about 59 ml of mielie bread mixture into the tin.
    • Bake at 180̊C for 10-11 minutes or until cooked

    Spicy Tomato and Onion Bredie
    Yields: 1.3 kg

    Ingredients :

    1 1/2 kg Tomatoe
    500g Onion
    60ml Salt
    1 Cup Vinegar
    1 1/2 Cup Sugar
    1 T Durban Masala (Or Curry Powder)
    2 T Flour

    Method :

    • Place chopped tomato, onion and salt into a bowl and cover with plastic. Leave overnight
    • Bring the vinegar, sugar, masala and flour to the boil stirring continuously until the sugar crystals
      are dissolved. Place the tomato and onion mixture into the vinegar mixture and cook until a relish
      consistency is reached about 55 minutes.

    Extras :

    • Sour Cream – Cream, Salt, Pepper and Lemon Juice is added for flavour
    • Fresh Dhanya or Coriander
    • Black Pepper Freshly Ground

    Plating :

    • Place one tablespoon of sour cream (lightly whipped) at the base of the plate.
    • Place warm mielie cake (chef’s note: warm either from straight out of the oven or lightly heated in
      the microwave) with the centre taken out (chef’s note: use a melon scoop to remove the centre of
      the mielie cake. To create the “bunny chow” hole for the meat to go in) on the centre of the plate.
    • Fill the hole up with the heated spicy lamb mixture.
    • Top with teaspoon of tomato and onion bredie.
    • Garnish with fresh coriander and grinding of black pepper.
  • Roasted Red Pepper and Couscous Salad

    Ingredients :

    250ml Couscous
    300ml Heat vegetable or chicken stock
    125ml Toasted pine nuts
    100ml Dried dates finely chopped
    2 Red Peppers finely sliced (Char grilled deseeded and skinned)*
    125ml Basil leaves
    125ml Baby marrow sliced (blanched for 30 seconds in hot water)
    40ml Sunfoil pure sunflower oil
    *Char grill whole peppers on open flame until blackened. Immediately place in plastic bag. Seal bag completely and allow to rest for 5 minutes. Remove Red Peppers and scrape off blackened skin and seeds.

    Method :

    Pour stock over Cover couscous with stock in a bowl allow the stock to cover couscous by at least 10mm. Stir well, cover with cling wrap and allow to stand for about 6-8 minutes so that all the stock is absorbed. Use and fork to fluff up couscous. Allow to cool. Add toasted pine nuts, red pepper, basil leaves, dates and baby marrow. Season with salt and freshly ground black pepper to taste.

    Serves: 2


    A great meal option – just add some protein – like some feta or grilled skinless chicken or swap the couscous for quinoa to up the protein content.

  • Cordon Bleu crispy Chicken Roll with Butter Bean Puree, ‘Gourmet Greek’ Yoghurt, Garlic Chips and Lavender Flowers

    Ingredients :

    4 Chicken Breasts (flatten as per demonstration)
    100g Chicken Breast Meat Fillet
    100g 100g Gorgonzola
    100g Cream
    1 Egg
    Flat Leaf Parsley
    Salt and Pepper
    Extra Gorgonzola
    Sunfoil Sunflower Oil (for deep frying)

    Method :

    • Blend together, 100g chicken meat, gorgonzola, cream and egg, pipe into flattened breasts, add
      extra chunks of gorgonzola, salt and pepper.
    • Roll tightly into cling wrap.
    • Sous-Vide, 75ᵒC for 10min, cool. Or cook in a simmering pot for 15 minutes
    • Crumb in flour, egg and breadcrumbs.
    • Deep-fry in Sunfoil pure sunflower oil and serve.

    Butter Bean Puree :

    1 Tin (410g) Butter Beans
    • Strain, season add melted butter for flavour and liquidise
    • Garnish for the plate.

    Extras :

    100ml Yoghurt
    8 Pickling Onions, cut in half – skin on, cooked in stock, seared in Balsamic and butter (take skin off), take onion layers apart for serving
    3 Onion Rings, separated, dipped in 100ml milk, 50g flour, fried.
    Garlic Chips, 1 bulb garlic, cooked in milk 3 times – fried on low heat until crispy and even in colour.

    Garnish :

    Lavender flowers / Micro Herbs.
    Extra blobs of gorgonzola

  • Beef Stew

    Ingredients :

    15ml Sunfoil sunflower cooking oil
    3ml Crushed garlic
    500g Cubed lean beef
    100ml Red wine (optional)
    125ml Beef stock
    caramalised onion (garnish) :

    1tbsp Sunfoil sunflower cooking oil
    1 Whole chopped onion
    1tsp Sugar
    vegetables :

    3 Whole baby marrows
    1pck Cherry tomatoes
    1 Garlic
    2tbsp Sunfoil oil
    2tbsp Balsamic vinegar
    Rice :

    250ml Allsome rice
    1l Water
    2.5ml Salt for taste (optional)
    1pck Crushed cashew nuts (garnish)

    Method :

    • Cook the Allsome rice according to instructions on pack.
    • Add crushed cashew nuts on the cooked rice as a garnish
    • In a large pan, add Sunfoil cooking oil, garlic and beef cubes.
    • Fry until the meat is browned for about 2 minutes.
    • Add 400ml cold water to the pan and stir in the contents of the beef stock.
    • Bring to the boil while stirring.
    • Simmer uncovered for 20 min, stirring occasionally.
    • Heat up the saucepan and add oil and the chopped onion.
    • Add the sugar.
    • Stir them often, while scraping off the browned bits from the pan so that it doesn’t get burned, until the onions are browned and soft.
    • Chop the head and tail of the baby marrows off.
    • Slice the baby marrows thinly with a potato peeler.
    • Marinate the sliced baby marrows with oil and balsamic vinegar for 20minutes.
    • Cut the cherry tomatoes in half.
    • Put a medium pan on high heat.
    • Add the Sunfoil cooking oil.
    • Add the crushed garlic with the sliced baby marrows.
    • Fry the baby marrows until soft – tossing around regularly.
    • Add the cherry tomatoes into the pan for a few minutes. (Make sure the tomatoes are not too soft.)
    • Remove the pan off the heat and serve.



  • Aubergine Fans with Ratatouille Filling

    Ingredients :

    2 Large aubergines
    2 Ripe medium tomatoes sliced into 3mm discs
    3 Baby marrows sliced into 3mm discs
    1 Onion finely sliced lengthwise
    1 Green pepper deseeded and finely sliced
    80ml Green and black pitted olives
    80ml Grated parmesan cheese
    Handful of basil leaves for garnishing

    40ml Sunfoil sunflower cooking oil
    1 Can peeled tomatoes with juice
    1 Medium onion finely diced
    5ml Brown sugar
    25ml Crushed Garlic
    1 ½ tsp Mixed Herbs


    Add Sunfoil oil to pan and allow to heat. Add chopped onion and cook until translucent for 5-7 minutes. Add garlic, tomatoes, sugar and mixed herbs. Simmer for 15-20 minutes add water if necessary. Season with salt and pepper to taste. Add a few Basil leaves. Puree mixture in a food processor or with a stick blender.

    Method :

    • Preheat oven to 220 deg.
    • Trim and cut the aubergines into 2 halves lengthwise.
    • Carefully slice each half lengthwise about 5-6 cuts stopping about 2cm from the stem.
    • Spoon ¼ of the tomato mixture in an oven pan.
    • Sprinkle with parmesan cheese.
    • Place the aubergines over this mixture.
    • Insert the Sliced tomatoes and baby marrow into the aubergine cuts to resemble a fan. Cover with onions, olives and green peppers.
    • Spoon over the remainder of the tomato mixture and sprinkle with parmesan cheese. Pour in Sunfoil oil.
    • Cover with foil and bake in oven for 15 minutes.
    • Reduce oven temperature to 180deg and cook for a further 45-55 minutes or until the aubergine are soft and tender when you insert a knife.
    • Remove from oven rest for 15 minutes, remove foil and garnish with fresh basil leaves.


    This delectable veggie option offers you two of your 3-5 daily recommended portions of veggies!

  • Chilli Garlic Prawns

    Ingredients :

    800g Medium sized prawns (shelled and deveined, tail segment intact)
    10ml Chilli flakes
    3tbsp (60ml) crushed garlic
    40ml Sunfoil sunflower cooking oil
    1 Red pepper, deseeded and finely sliced
    1 Green pepper, deseeded and finely sliced
    125ml Chicken or fish stock
    250ml Fresh cream
    10ml Lemon juice
    5ml Parsley chopped
    Salt and ground black pepper to taste

    Method :

    • Mix prawns with chilli flakes and garlic in a glass bowl.
    • Heat 30ml Sunfoil cooking oil in a pan.
    • Cook prawns in batches until they turn pink. Remove and set prawns aside.
    • Add remainder of Sunfoil cooking oil to pan. Add peppers and sauté until cooked.
    • Add prawns, stock, cream and lemon juice.
    • Simmer until sauce reduces.
    • Season with salt and ground black pepper.
    • Garnish with parsley.

    Serves: 3 – 4


    Cut the fat and saturated fat and choose a reduced fat cream.

  • Aloo Palak – Potato & Spinach

    Ingredients :

    60ml Sunfoil sunflower cooking oil
    10ml Crushed garlic
    5ml Finely sliced ginger
    1 Large onion, finely chopped
    1 Green chilli, finely sliced
    300g Potatoes peeled and sliced into 2cm cubes
    ½tsp Turmeric
    ½tsp Cumin seeds
    ½tsp Garam masala
    ½tsp Black mustard seeds
    ½tsp Ground cumin
    ½tsp Ground coriander
    300g Spinach leaves
    25ml Fresh cream

    Method :

    • Boil potatoes in turmeric and salted water until slightly soft.
    • Drain potatoes and set aside.
    • Heat SUNFOIL cooking oil in pan.
    • Add black mustard seeds.
    • Add onions, ginger, garlic, chillies and cumin seeds sauté for 3 minutes until onions are translucent.
    • Add potatoes and the remainder of the spices garam masala, ground cumin and ground coriander.
    • Add a little water if necessary.
    • Simmer for a few minutes allowing the potatoes to absorb the spices.
    • Add fresh cream.
    • Add the spinach and allow to wilt into the potato mixture.
    • Season with salt.

    Serves: 4


    A great combination of vegetables and grains. Just add a lean protein – like fish, skinless poultry or lean meat and possibly a salad.

  • Beef Teriyaki & Egg Noodles

    Ingredients :

    500g Beef strips e.g. thinly sliced rump
    1 Red pepper sliced lengthwise
    2 Celery sticks
    75g Portobellini mushrooms
    40ml Sunfoil sunflower cooking oil
    5ml Crushed garlic
    5ml Crushed ginger
    5ml Chilli flakes
    250ml Canned water chestnuts, drain well and slice
    80ml Teriyaki sauce mixed with 1/3tsp corn flour
    250g Egg noodles

    Method :

    • Marinate beef strips with ginger and garlic.
    • Heat wok on high then add Sunfoil cooking oil and stir fry beef in batches. Set aside.
    • Reheat wok add 1tsp Sunfoil cooking oil and stir fry red peppers, mushrooms, celery and water chestnuts for 1-2 minutes.
    • Return beef strips to pan. Stir in teriyaki and corn flour mixture. Continue to stir fry for another 1-2 minutes.
    • Serve with egg noodles.

    Serves: 3 – 4

    (Main Meal)

    A great combo of carbs and protein. The vegetables, garlic, ginger and chilli add antioxidants to help boost your immunity.

  • Wild Mushroom & Feta Frittata

    Ingredients :

    4 Large eggs well beaten
    5ml Baking powder
    120ml Milk
    5ml Dijon mustard
    20ml Melted Nuvolite 50% fat spread
    10ml Fresh dill chopped
    5ml Fresh coriander chopped
    5ml Spring onions chopped
    400g Mixed wild mushrooms (one large tray), roughly chopped
    100g Feta cheese roughly crumbled
    Ground black pepper
    Salt to taste
     50ml Sunfoil sunflower cooking oil

    Method :

    • Place eggs, milk, baking powder, Dijon mustard, melted Nuvolite 50% fat spread, dill, coriander, and feta cheese in a bowl.
    • Drain and mash thoroughly with a potato masher.
    • Mix well, add salt and pepper to taste.
    • Heat a non-stick pan over a medium flame.
    • Add 50ml SUNFOIL cooking oil.
    • Add spring onions then mushrooms, sauté for 2-3 minutes.
    • Remove and place under grill for 3 minutes or until the top is golden brown.

    Serves: 2


    Packed with protein! Cut the unhealthy fats out by opting for a fat-reduced feta cheese.