Sunday Lunch/ Kos in under 5 minutes

beef

🥗Healthier: chicken

💰Cheaper: pork

Chicken is leaner and more affordable than beef.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil has a higher smoke point and is healthier.

green beans

🥗Healthier: asparagus

💰Cheaper: broccoli

Broccoli is often less expensive and offers similar nutrients.

pap

🥗Healthier: quinoa

💰Cheaper: rice

Rice is a more common and cheaper alternative to pap.

Prepare the steamed bread by mixing flour, salt, butter, yeast, sugar, and grated carrot (if using).

Knead the dough and let it rise until doubled in size, then steam until cooked through.

For the ox/beef livers, sauté sliced onion, red pepper, and chilli in cooking oil until softened.

Add the ox livers and cook until tender, then stir in garlic, ginger, and spices.

Mix in the beef stock cube, tomato paste, and water, simmering until the livers are cooked through.

For the pumpkin mash, steam or boil the pumpkin until soft, then mash with sugar, cinnamon, and butter.

For the beetroot, boil or roast until tender, then mix with chutney, vinegar, and hot sauce to taste.

Prepare the coleslaw by shredding cabbage, carrot, onion, and green pepper, then mix with mayonnaise.

Cooking Techniques

Spice Level: