This free fresh Broccoli Salad is delicious! Broccoli is packed with many vitamins and full of fibre, which is great for weight loss! Quick & easy to make, great to serve as a side dish at a braai or BBQ.


The dressing:
1 cup mayonnaise
2 Tblsp sugar
3 Tblsp vinegar

3 cups broccoli
¼ cup sunflower seeds
250g bacon, diced
1 small onion, chopped


Fry the diced bacon until crispy and set aside.
Fry the sunflower seeds in the same pan, not too much or they will taste burnt.
Cut broccoli into bite-sized pieces.
Combine all salad ingredients into a salad bowl.
Mix all the dressing ingredients and pour over the salad, mix gently and refrigerate before serving.

Serves 2


This free Beetroot & Carrot Cake Recipe is so quick and easy to make! The grated beetroot and carrot make this cake lovely and moist!


250 ml sugar
250 ml cooking oil
3 extra-large eggs, separated
10ml caramel essence
500ml cake flour 
1ml salt
10ml baking powder
250ml grated raw beetroot
250ml grated raw carrots

  • Preheat the oven to 180 °C and grease a 24cm loose-bottomed ring tin.
  • Beat the sugar, oil and egg yolks and add the caramel essence.
  • Sift the dry ingredients and beat into sugar mixture.
  • Add the grated beetroot, carrots and milk and mix lightly.
  • Beat the egg whites until soft and fold into sugar mixture. 
  • Spoon mixture into prepared tin and bake in a preheated oven for about 40 minutes. 
  • Remove from the oven, leave to cool in tin for a few
  • Minutes before turning out.
  • Serve dusted with icing sugar.
Makes 1 cake


This free amazing cheesy Broccoli & Cheddar Soup Recipe is a great way to get the kids to eat vegetables! Broccoli is packed with dozens of nutrients, vitamins & fibre!


2 leeks, chopped
2 cloves garlic, peeled & chopped
a little oil for frying
4 cups broccoli florets
2 cups chicken stock
1 cup low fat milk
375ml cheddar cheese, grated

  • Fry the leeks and garlic in oil until soft.
  • Add the broccoli, stock and milk
  • Bring to the boil, cover and simmer for about 5 minutes or until broccoli is tender.  
  • Add the grated cheese and mix well.
  • Using a stick blender blitz until smooth.
  • Garnish with a few broccoli florets and serve with fresh breads.

Substitute the broccoli for cauliflower for a yummy cauliflower & cheddar soup.

Serves 4


This free Sour Cream Lemon Recipe is lovely to serve with tea! This light sponge cake has the most divine lemon flavour!


200g soft butter or margarine
160ml sugar
4 extra large eggs
15ml finely grated lemon rind
5ml lemon essence
500ml cake flour
10ml baking powder
250ml sour cream
80ml milk

80ml fresh lemon juice
60ml sugar
30ml water


  • Preheat the oven to 160°C.
  • Cream the butter and sugar.
  • Add the eggs one at a time with the lemon rind and lemon essence and beat until light and fluffy.
  • Sift the flour and baking powder and add, alternately with the sour cream and milk, to the egg mixture. 
  • Mix gently until smooth and pour into a well-greased 23cm round loose-bottomed tin.
  • Bake in a preheated oven at for about 45 – 50 minutes or until a skewer inserted into the centre comes out clean.
  • Boil the lemon juice, sugar and water until the sugar has dissolved.
  • Remove the cake from oven and pour glaze over cake while it is still hot. Leave cake for a few more minutes in the tin before turning out onto a wire rack to cool completely.
Makes 1 cake


This free Toffee Apple Recipe is such a fun recipe to make with your kids… Very quick and easy to make!


12 small red or pink lady apples
12 wooden skewers
4 cups white sugar
375ml water
250ml golden syrup
15ml red food colouring
buttered wax paper

  • Wash and dry the apples. 
  • Insert a wooden skewer into the stalk-end of each apple. 
  • Place the sugar and water in a saucepan and heat slowly, stirring continuously to dissolve all the sugar crystals before the mixture begins to boil. (Remove all the sugar crystals on the sides of the saucepan with a wet brush). 
  • Add the golden syrup and boil until just before the hard crack stage stir occasionally, otherwise the syrup will crystallise. 
  • Add the red colouring and mix well. 
  • Remove the saucepan from the stove and place into a larger saucepan with enough boiling water to reach halfway up.
  • Return to the stove and reduce the heat so that the water in the outer pan only just boils. 
  • Dip the apples in the syrup, coating them well, allow most of the syrup to drip back into the saucepan. 
  • Dry the skewered apples slightly by gently turning them back and forth. 
  • Place on buttered waxed paper, and allow to dry completely. 
  • Use green apples and green food colouring instead of red for green toffee apples.
Makes 12 toffee apples