Afternoon Tea · breakfast · Food And Drink · Health · lunch

How To Make A South African Energy Bowl

How To Make A South African Energy Bowl

How To Make A South African Energy Bowl. Hello friends. So do you fancy making this Energy Bowl?

The majority of South African fruit is grown in the Western Cape of the country. A combination of Mediterranean climate, steep hills and excellent soils helps produce some of the world’s most delicious and high-quality fruit.

This bowl of good-for-you foods is perfect for an energy-boosting light lunch or sharing snack, with chunks of South African Packham or William pears and Pink Lady apples, with cooked quinoa, avocado, chunks of Red Leicester cheese and a few whole almonds. 

Of course, all good ingredients!


A South African Energy Bowl Recipe:

 Preparation: 10 minutes 

Cooking: 15 minutes 

 Serves: 4 

You Will Need:

100g red and white quinoa (or just use white) 

Pinch of salt 

1 South African Pink Lady apple, cored and sliced 

One South African Packham or William pear, cored and sliced 

A ripe avocado, peeled, pitted and sliced 

100g Red Leicester cheese, cut into chunks 

60g whole almonds 

A few pomegranate seeds 

Avocado

Avocado photo credits: coyot from Pixabay.

Method:

 1. Firstly, rinse the quinoa, put it into a saucepan and cover with double the volume of cold water. Add a pinch of salt and cook gently for 10-15 minutes until tender. Drain in a sieve or colander and rinse with cold water to cool quickly. 

2. Share the quinoa between 2 serving bowls and arrange the apple, pear and avocado slices on top with the cheese and almonds. 

3. Sprinkle with pomegranate seeds, then serve. 

Cook’s Tip:

Try Cheddar or Double Gloucester cheese instead of Red Leicester, and add a few seedless grapes if you like.

How To Make A South African Energy Bowl

Recipe and image courtesy of Beautiful Country Beautiful Fruit. First Published Here 23rd March 2017.

 So what do you think? Do you fancy making this recipe? Let us know if you also try it. 

How To Make A South African Energy Bowl.

This bowl of good-for-you foods is perfect for an energy-boosting light lunch or sharing snack, with chunks of South African Packham or William pears and Pink Lady apples, with cooked quinoa, avocado, chunks of Red Leicester cheese and a few whole almonds. 
Course lunch
Cuisine South Africa
Keyword Afternoon Tea, Breakfast
Prep Time 10 minutes
Cook Time 15 minutes
Servings 4
Author Beautiful Country Beautiful Fruit

Ingredients

  • 100g red and white quinoa (or just use white) 
  • Pinch of salt 
  • 1 South African Pink Lady apple, cored and sliced 
  • 1 South African Packham or William pear, cored and sliced 
  • 1 ripe avocado, peeled, pitted and sliced
  • 100g Red Leicester cheese, cut into chunks 
  • 60g whole almonds 
  • A few pomegranate seeds 

Instructions

  • Rinse the quinoa, put it into a saucepan and cover with double the volume of cold water. Add a pinch of salt and cook gently for 10-15 minutes until tender. Drain in a sieve or colander and rinse with cold water to cool quickly.
  • Share the quinoa between 2 serving bowls and arrange the apple, pear and avocado slices on top with the cheese and almonds.
  • Sprinkle with pomegranate seeds, then serve.
  • Cook’s Tip: Try Cheddar or Double Gloucester cheese instead of Red Leicester, and add a few seedless grapes if you like.

The sheltered valleys between mountains in the Western Cape are ideal for the cultivation of fruit such as apples and pears. 

Health And Nutrition:

High in fibre 

Low in fat 

High in vitamin C 

A good source of potassium

You might also like these recipes:

South African Pink Lady, Stilton And Caramelised Pecan Salad:

Firstly, are you looking for nice and tasty salad ideas? Fancy something with a crunch?

How about trying out this Pink Lady, Stilton & Caramelised Pecan Salad? South African Pink Lady, Stilton And Caramelised Pecan Salad.

Pink and Delicious South African Baked Apples:

Secondly, how about this for a simple, sensational dessert?

South African Pink Lady and Golden Delicious apples, cored and scored around their middles, then filled with dried fruits, orange zest and ground almonds – baked until soft.

Anyone for ice cream on the side? Pink and Delicious South African Baked Apples.

Peach And Thyme Filo Tarte Tatin:

Thirdly I am sharing a  recipe created by Nicola Millbank. (Using South African peaches, available in UK supermarkets until the end of April).

The flavour and quality of peaches from South Africa are exceptional due to the country’s sunshine, ideal climate and near perfect growing conditions.

South African fruit is also an ethical choice because of its role in developing the country in the last 20 years. South African Peach And Thyme Filo Tarte Tatin.

Nectarine Tarte Tatin:

Last but not least, this upside-down tart is commonly made with apples but other fruits also work well – such as pears, plums, nectarines or peaches.

It’s very easy to make, but you need to have the courage to let the nectarines caramelise, so let them cook slowly for enough time so that their juices blend with the butter and sugar.

You will also need a bit of courage to flip the tart over. You will need a 20cm (8 inch) frying pan that has an ovenproof handle. Nectarine Tarte Tatin. Oh so yummy, indeed.

How To Make A South African Energy Bowl

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7 thoughts on “How To Make A South African Energy Bowl

  1. I love your energy bowl, not only is it pretty, but looks delicious. Hope you have a fantastic weekend and thanks so much for sharing with us at Full Plate Thursday. Come Back Soon!Miz Helen

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