Duck and Pumpkin Bowl

Duck and Pumpkin Bowl

Duck is a beautifully rich meat that is packed with flavour. If you enhance that with other complimentary ingredients then you can create a real showstopper. Play around with citrus and chili or keep things simple and fresh like this recipe! 


Ingredients:

For the Bowl:

  • 1 small butternut, quartered and seeds removed
  • 1 red onion, quartered
  • coconut oil
  • 1 teaspoon red chilli flakes
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cinnamon
  • 2 duck breasts
  • 1 handful fresh mint leaves
  • 1 handful baby spinach
  • salt and pepper
  • 1 handful of fresh coriander, chopped
  • 80g pistachios, shelled and chopped
  • ½ cup red cabbage, sliced

For the dressing:

  • 2 limes, zested and juiced
  • 1 teaspoon sesame oil
  • 1 tablespoon tamari
  • 1 teaspoon coconut sugar
  • 1 fresh red chilli, chopped (discard the seeds if you don’t like heat)
  • 1 garlic clove, minced
  • 4 spring onions, finely chopped
  • 2 tablespoons olive oil

Instructions:

Preheat oven to 180°C.

Place the butternut and onion in a roasting tray with 1 tablespoons of coconut oil. Mix together the chili flakes, coriander, and cinnamon and sprinkle over the vegetables, tossing together with the oil until evenly covered. Season to taste.

Pop the roasting tray into the oven and roast for 45 minutes. Keep an eye on the onions, crispy bits are delicious but burnt is never tasty.

While the vegetables are roasting, place the duck breast, skin side down, into a large frying pan. Place the pan over medium heat. You want the pan to be cold and heat up with the duck in it. (Cooking tip: when you are cooking a high-fat meat, cook it without adding oil as it will cook in its own fat). Cook for ten minutes. The duck skin will slowly render and crisp, cooking out the fat. Once the skin is a golden colour and looks crispy, turn the breasts over and cook for a further three minutes. When done, remove the breasts and place on a wooden board. Cover with foil and let rest for five minutes.  Once rested, slice into half centimeter pieces.

In a large bowl, toss together the mint and spinach.

In a separate cup mix together all the ingredients for the dressing and pour over the mint and spinach leaves to make a salad base for your bowl.

Remove the roasted vegetables from the oven when done. Roughly chop the butternut and add the onions to the salad base and toss together. I like to add my butternut on top later separately for presentation, otherwise, you can just roughly chop it up and add in with the onions.

Finish off with the duck, red cabbage, coriander, and pistachios and enjoy.  

Health fact:

Pistachios have fewer calories than any other nut and they are a rich source of potassium and vitamin K. Potassium works to regulate fluid balance in the cells and body. Remember that raw and unsalted is always the best.

-Melissa 

Buckwheat porridge with caramelized banana

Buckwheat porridge with caramelized banana

*Serves 1

This is a really great meal if you are bored with your usual, mundane breakfast. It is easy, delicious and different. Banana is decadent and sweet paired with the crunch of the almonds this breakfast is enough to satisfy any cravings! 


Ingredients:

  • 300g buckwheat
  • coconut oil
  • 1 ½ cups almond milk
  • ½ teaspoon ground cinnamon
  • 1 teaspoon ground turmeric
  • 1 teaspoon vanilla paste
  • 1 teaspoon agave or raw honey
  • 1 banana, sliced to your liking
  • 1 handful raw almonds

Instructions:

Soak the buckwheat in water overnight, then drain and rinse.

In a medium frying pan over a medium heat add a teaspoon of coconut oil and fry the buckwheat until golden brown, about five minutes.

Add the almond milk, cinnamon, turmeric, vanilla, and honey. Let simmer for 15-20 minutes or until the liquid has been absorbed. Dish the porridge into a bowl and set aside.

In the same frying pan, add a teaspoon of coconut oil and the banana and fry on a medium heat until sticky and caramelized, roughly five minutes. Once caramelized, add the banana to the porridge. Top with almonds and serve.

Health fact:

Buckwheat is high in fiber and gluten-free. Combined with the turmeric which is anti-inflammatory, this breakfast will pack a punch, and what is breakfast for if not for energy!

-Melissa 

 

Seared Ostrich Fillet with Citrus

Seared Ostrich Fillet with Citrus

*Serves 2

Ostrich is a meat that can be commonly found in most South African supermarkets. It has a rich, gamey taste to it and you can pair it with sweeter accents such as fresh fruits or a berry sauce for some great combinations.


Ingredients:

  • 230g ostrich fillet
  • 1 orange, zested and juiced
  • 1 garlic clove, minced
  • 1 tablespoon tamari
  • salt and pepper 
  • coconut oil
  • 2 oranges, segmented
  • 1 generous handful rocket
  • 80g raw almonds, toasted
  • olive oil

Instructions:

Add the ostrich, along with the orange zest, juice, garlic, and tamari, to a bowl. Toss together and cover the bowl. Pop it into the fridge for an hour or overnight if you have time.

Remove the marinated ostrich from the fridge. Add a tablespoon of coconut oil to a medium pan over a high heat. Add the ostrich fillet and sear on each side for two minutes. Once ready, remove from the heat and let rest for a further five minutes. You can cover it with a piece of foil so it doesn’t get too cold. Once rested, slice the ostrich and season to taste.

Meanwhile, using a sharp knife, remove the membranes of the orange segments.  In a medium bowl, layer the rocket and fresh oranges along with the sliced ostrich fillet. Top with the toasted almonds and drizzle with olive oil to serve.


Health Fact:

Ostrich is a lean meat and a great alternative to beef. It is also readily available in South African supermarkets.