Pan-fry Golden Cod Fillets

Dry the cod fillets on kitchen paper. 

In a medium bowl, beat 1 egg with 1/4 tsp each of salt and ground black pepper.

Place cod fillets in the bowl and coat with the beaten egg.

Add 1tbsp olive oil to the pan.  Pan-fry fillets for 8 minutes over medium to small fire, turn once.

This is one of the easiest ways to make a nice fish dish!

Mocha Muffins

Yield: 12 muffins


- 225g plain flour (or 100g flour + 125g rolled oat)
- 100g light brown sugar
- 25g unsweetened cocoa powder
- 1/2tsp baking powder
- 1tsp baking soda
- 1/4tsp salt
- 150g chopped mixed nuts
- 2 eggs
- 1tsp vanilla extract
- 120ml vegetable oil (or applesauce)
- 6g coffee granules dissolved in 60ml water
- 120ml unsweetened soya milk

Combine all dry ingredients in a large bowl, and then make a well in the center of the bowl. Mix the eggs, vanilla extract, oil, coffee, and soya milk in another bowl. Pour this liquid mixture into the well in the bowl containing dry ingredients and mix until just blended.

Spoon the mixture into muffin cups (greased if using applesauce instead of oil). Bake in preheated oven set at 190C for 18-23 minutes.

Double Chocolate Muffins

Number of Servings: 12


- 225g plain flour
- 1tsp baking powder
- 1tsp baking soda
- ¼tsp salt
- 33g unsweetened cocoa powder, sifted
- 50g sugar
- 84g plain chocolate
- 225ml skim milk
- 3½tbsp vegetable oil
- 1tsp vanilla extract
- 2 eggs

Have the chocolate melted and set aside to cool.

Combine all dry ingredients in one big bowl.

Whisk together all wet ingredients in another bowl. Stir in the melted chocolate until blended.

Pour the wet ingredients into the dry and stir until just combined. 

Spoon the mixture into muffin cups. Bake in preheated oven set at 200C for 20-25 minutes.

Chicken with Bell Peppers and Pineapple Chunks

Number of Servings: 4

- 425g chicken breasts, diced
- 3 bell peppers, seeded and triangulated
- 1 can (435g) of pineapple chunks in juice, drained
- 1 hot chilli, chopped
- 1 tbsp olive oil
- 2 tbsp soy sauce
- 2 tsp corn flour
- piece of ginger in thumb size, minced

Coat chicken breasts with a mixture of soy sauce, corn flour, and minced ginger. Add oil to the pan and pan-fry chicken for 6 minutes, and then have the golden brown chicken transferred to a plate. Add a few more drops of oil to the pan and stir-fry bell peppers for 4 minutes. Add chicken back to the pan, together with chilli, and cook for another 2 minutes. Add 3 tbsp of water and cook covered over small fire for 2 more minutes. Stir in pineapple chunks, before switching off the fire.

***3 bell peppers can be replaced by around 500g zucchinis, or 1 celery.