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Quick All-day Cheese Puffs

Feather-light cheesy puffs baked in mini muffin tins to serve as tempting snacks or in medium muffin tins to serve with soup or stews.

250 ml self-raising self-binding rice flour plus 5 ml baking powder OR
or gluten-free cake flour or flour mix plus 10 ml baking powder
2 ml salt
pinch cayenne pepper (optional)
pinch mustard powder (optional)
100 g/250 ml grated Cheddar cheese
250 ml milk
1 large egg
15 ml oil
paprika or garlic and herb seasoning to sprinkle

  1. Pre-heat the oven to 180 º C and grease the cups of a mini muffin tray with non-stick cooking spray.
  2. Combine the dry ingredients in a large mixing bowl.
  3. Beat together the milk, egg and oil in a measuring jug and add to the bowl with dry ingredients.  Mix lightly only until combined.
  4. Divide the mixture, with the aid of two teaspoons, between the prepared cups and sprinkle with paprika or garlic and herb seasoning.
  5. Bake the muffins for about 10 minutes or until well risen and light golden.
  6. Serve warm or at room temperature, as is or with butter and/or any savoury filling preferred.

18 to 24 mini puffs.


Parsley, spring onion or herb puffs
Add 15 ml chopped parsley and/or 30 ml chopped spring onion to the dry ingredients.

Goats cheese and peppadew puffs
Replace half of the Cheddar cheese with crumbled soft goats cheese (Chevin) or grated firm goats cheese (Gotino) and add 4 to 6 chopped mild or hot peppadews.

Cheese and biltong puffs
Add about 60 ml finely grated or chopped biltong to the batter.

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Lemon, Apple & Poppy Seed Muffins


These muffins can be eaten on its own or with a dollop of vanilla flavoured yoghurt.

180 ml cake flour (60 ml x 3)
180 ml Wholewheat Pronutro (Original, Apple Bake or Honeymelt)
125 ml oatbran
20 ml baking powder
2.5 ml salt
90 ml poppy seeds
60 ml Canola oil
125 ml white sugar
3 large eggs
250 ml plain yoghurt
1 large apple, grated
rind of two medium lemons, finely chopped (extract the juice and freeze as lemon ice cubes)

  1. Pre-heat the oven to 180 º C and grease the cups of a mini muffin tray with non-stick cooking spray.
  2. Mix the cake flour, Pronutro, oat bran, baking powder, salt and poppy seeds in a large mixing bowl.
  3. In a second mixing bowl, beat together the oil, sugar and eggs with an electric hand mixer.
  4. Add the yoghurt, grated apple and lemon rind and stir to mix.
  5. Pour the egg mixture onto the dry ingredients and mix well.
  6. Spoon the batter into the muffin tray. Only fill each cup three quarters of the way.
  7. Bake for 15 to 20 minutes.  Check to see if the muffins are cooked by inserting a toothpick inserted into the middle of a muffin comes out clean.
  8. Remove the muffins from the oven and set aside to cool for 10 minutes before removing it from the muffin tray.
  9. Transfer the muffins to a cooling rack before storing it in an airtight container or zip-lock bags.
  10. Serve as is or with a little vanilla-flavoured yoghurt.


  • check the grated apple for large pieces of apple peel and chop finely)
  • leftover lemon zest can be stored in the freezer in a ziplock bag.
  • leftover fresh lemon juice can be poured into ice cube trays and frozen
  • the muffins freeze well.
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Wheat-free Vegetable Tart or Quiche

There is no reason why quiche cannot be enjoyed by people that are wheat and/or gluten-intolerant or celiacs.

250 ml rice flour
50 ml corn flour
50 ml potato flour or 60 ml soya flour
125 g chilled butter or margarine, grated
1 large egg
± 50 ml water

Vegetable filling
2 tsp (10 ml) oil
250 ml leek, very coarsely chopped
250 ml finely diced pumpkin or butternut?
60 ml) halved and sliced courgette (1 small)
60 ml trimmed and sliced young green beans or additional courgette
1 small or ½ large red capsicum, seeded and cut into strips
2,5 ml crushed garlic
2,5 ml salt
2 fresh basil leaves, shredded (optional)
250 ml milk
3 large eggs
125 ml grated strong cheese such as Edam or Parmesan or ½ of each
freshly ground black pepper

To serve and garnish
salad garnish as preferred including sliced cucumber and chives

  1. Preheat the oven to 180 °C and grease a medium pie dish (24 to 26 cm) with non-stick cooking spray.
  2. To make the pastry, place the dry ingredients and butter or margarine into the bowl of a food processor and process on pulse until crumbly.
  3. Add the water a few drops at a time until the pastry holds together and is neither dry nor sticky.
  4. Knead the pastry gently on a surface sprinkled with any of the flours used just until smooth.
  5. Spoon the soft pastry into the pie dish and with the back of a spoon, spread it evenly over the base and sides, making sure to spread out thinly in the corners.  Refrigerate the pie dish while making the filling.
  6. To make the filling, heat the oil in a large saucepan and add the leek.  Cook over moderate heat for 3 minutes, stirring until softened but not at all browned.
  7. Add the pumpkin or butternut  and cook and stir 3 minutes more.
  8. Add all the vegetable ingredients including the basil, stir and cook 3 minutes and set aside to cool.
  9. Beat together the milk and eggs in a measuring jug and set aside.
  10. Spoon the vegetable mixture evenly over the crust, pour the milk and egg mixture over the vegetables and sprinkle with cheese and freshly ground black pepper.
  11. Bake for about 25 minutes or until golden and set.
  12. Allow to rest a short while before cutting into neat triangles.
  13. Serve warm with any preferred salad garnish.

8 servings.



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Wheat-free Rusks or Biscotti

This light and delicious sponge base can be baked as sponge cake layers, as cup cakes or cut into fingers and dried out to make low-fat rusks or biscotti-style biscuits.  Add any typical  ingredients to flavour the biscotti. A combination of 75 ml chopped pecan nuts or sunflower seeds and red cherries makes a delicious biscuit cum rusk.     

Continue reading Wheat-free Rusks or Biscotti
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Wheat-free Pizza Muffins

These muffins will be a hit with young and old alike!

500 ml rice flour or gluten-free flour mix
20 ml baking powder
5 ml salt
5 ml garlic and herb seasoning
5 ml dried origanum
10 ml mixed dried herbs
1 ml cayenne pepper (optional)
100 ml finely chopped spring onion
50 g/125 ml grated Cheddar cheese
100 g/250 ml finely diced Mozzarella cheese
100 g ham, coarsely chopped (optional)
300 ml milk
2 large eggs
100 ml oil
30 ml tomato puree or pizza or pasta topping sauce

  1. Preheat oven to 200 °C Grease 12 medium or 8 jumbo muffin cups generously with margarine.
  2. Place the dry ingredients into a mixing bowl and stir until evenly combined. Make a well in the centre of the dry ingredients.
  3. Combine the milk, eggs, oil and tomato puree in a measuring jug and add it to the well in the dry ingredients.  Mix only until the dry ingredients are evenly moistened.
  4. Divide the batter between the greased cups and bake 10 minutes at 200 ° C.
  5. Reduce the oven temperature to 180 ° C and bake 8 to 10 minutes more or until golden and firm.
  6. Cool in the muffin cups a few minutes, loosen, lift out and allow to cool on a cooling rack.
  7. Store in an airtight container.

12 medium muffins.

Recipe by Carolié de Koster.

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Seed Clusters

These healthy biscuits can be served with tea or as snacks.  It is great for including in lunch boxes for kids as well as for mom and dad!

250 ml sunflower seeds, toasted
250 ml pumpkin seeds, toasted
125 ml sesame seeds, toasted
125 ml coconut chips or flakes, toasted
60 ml soft brown sugar (Treacle or Demarera)
60 ml honey
125 ml dried cranberries, sultana’s or raisins
2 extra large egg whites

  1. Pre-heat the oven to 180 º C and line two large baking trays with Wizbake baking sheets or a 48-hole macaron mat.
  2. Toast the seeds and coconut chips one ingredient at a time in a single layer in a large saucepan until light brown – watch it carefully as it can burn very quickly.
  3. Combine all the ingredients in a large mixing bowl and mix well.
  4. Place heaped teaspoonfuls 2 cm apart on the Wizbake sheet or place on the “holes” of the macaron mat and flatten with the back of the teaspoon.
  5. Bake for about 10 to 15 minutes or until golden.
  6. Remove the tray from the oven and set aside to cool before transferring the clusters to a airtight container.

Makes 60 small clusters or 30 medium clusters.


  • Drizzle a little melted white or dark chocolate over the clusters once they are cool.


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Mango, banana and berry smoothie

This smoothie is tasty and healthy and will be a hit with young and old.  The Aloe vera plant is probably most known for treating minor burns and skin wounds. Aloe water, more commonly known as aloe vera juice, is frequently studied for its use in treating health conditions. Drinking aloe vera juice provides health benefits for a range of ailments:

  • it aids in weight loss, digestion, blood sugar levels, immune function, etc.
  • it contains more than 10 vitamins and close to 20 minerals
  • it regulates blood pressure, improves circulation and oxidation of the blood and lowers cholesterol

1 ripe banana (preferably frozen)
2 pitted dates
250 ml fresh or frozen mango chunks
180 ml Aloe Vera Juice
125 ml fresh or frozen blueberries or mulberries
60 ml vanilla yogurt

  1. Purée all the ingredients in a blender until smooth.
  2. Pour into chilled gasses and serve immediately.

2 servings


Aloe Vera Plant