g SF20 ml cocoa powder
10 ml cornflour (Maizena or similar)
10 ml sugar (optional, or replace with a sweetener of your choice)
100 ml water
400 ml low-fat milk
vanilla essence, to taste (optional, it may contain tartrazine and caramel)
1.Mix the cocoa powder, cornflour and sugar together until smooth. Add a little water and mix into a smooth paste. Stir the remaining water into the paste and microwave for 1-2 minutes on medium-high (70% power), until the mixture is boiling and has thickened. Stir continuously to allow the mixture to thicken evenly.
2.Stir the milk into the hot-chocolate mixture. Microwave the mixture again for 1-2 minutes on medium-high (70% power), until the drink is piping hot. Stir the essence into the chocolate mixture and beat until foamy. Serve the drink piping hot.
Will it keep?
This drink should be enjoyed while it is hot.
| SUGGESTIONS AND VARIATIONS•Add 10 ml instant coffee powder in step 1 for a mocha drink.•Replace the milk with reduced-fat coconut milk, then the drink will be milk and lactose free.•Replace the milk with soya milk, then the drink will be milk and lactose free, but not soya free. |
Naartjie syrup
MAKES 800 ML OF CONCENTRATE
| Free of: | W | G | Ma | E | Mi | L | So | C+P |
| • | • | • | • | • | • | • | • |
| Nutritional analysis per portion (± 50 ml concentrate): | |||
| 390 kJ | 21,6 g CHO | 0,3 g protein | 0,0 g fat |
| 0,0 g MUFA | 0,0 g PUFA | 0,0 g SF | 1,0 g fibre |
500 ml freshly squeezed naartjie juice
300 g sugar
1.Place the naartjie juice and sugar in a saucepan and heat over a low temperature until the sugar has melted. Heat the syrup to boiling point, but don’t allow to boil further. Remove the naartjie syrup from the heat.
2.Pour the hot syrup into sterilised glass bottles, seal and allow to cool. Store the naartjie syrup in the fridge.
3.To make a naartjie drink, mix 50 ml concentrate with 150 ml ice-cold water.
Will it keep?
The concentrate can be kept refrigerated for up to 2 months.
| SUGGESTIONS AND VARIATIONS•Orange syrup: Replace the naartjie juice with orange juice.•Grapefruit syrup: Replace the naartjie juice with grapefruit juice. If necessary, add 100 g more sugar. |
Lemonade
MAKES 1,5 LITRES OF CONCENTRATE
| Free of: | W | G | Ma | E | Mi | L | So | C+P |
| • | • | • | • | • | • | • | • |
| Nutritional analysis per portion (± 50 ml concentrate): | |||
| 154 kJ | 9,0 g CHO | 0,0 g protein | 0,0 g fat |
| 0,0 g MUFA | 0,0 g PUFA | 0,0 g SF | 0,0 g fibre |
peel of ½ lemon (± 15 g)
250 g sugar
1 litre water
250 ml fresh lemon juice
1.Peel the rind of the lemon very thinly.
2.Put the sugar in a saucepan and heat over a low temperature until the sugar has melted. Add the lemon rind and water, bring to the boil and simmer for 3 minutes. Remove the rind and stir the lemon juice into the syrup. Pour the hot lemonade into sterilised glass bottles, seal and keep chilled.
3.To make a glass of lemonade, mix 50 ml concentrate with 150 ml ice-cold water.
Will it keep?
This concentrate can be kept refrigerated for up to 2 months.
Iced tea with fruit juice
MAKES 2 LITRES
| Free of: | W | G | Ma | E | Mi | L | So | C+P |
| • | • | • | • | • | • | • | • |
| Nutritional analysis per portion (± 250 ml): | |||
| 291 kJ | 16,9 g CHO | 0,1 g protein | 0,0 g fat |
| 0,0 g MUFA | 0,0 g PUFA | 0,0 g SF | 0,1 g fibre |
2 rooibos teabags
1 black tea or Earl Grey teabag
1 litre boiling water
1 litre LiquiFruit or Ceres fruit juice, for example apple juice
300 g sugar
1.Put the teabags into a suitable container, pour over the boiling water and allow to steep until the tea is cold. Remove the teabags.
2.Stir the fruit juice into the cold tea and chill until ice cold.
3.Serve the iced tea undiluted with ice cubes.
Will it keep?
This iced tea can be refrigerated for up to 5 days.
Camomile tea with fruit juice
MAKES 750 ML
| Free of: | W | G | Ma | E | Mi | L | So | C+P |
| • | • | • | • | • | • | • | • |
| Nutritional analysis per portion (± 250 ml): | |||
| 187 kJ | 10,6 g CHO | 0,2 g protein | 0,0 g fat |
| 0,0 g MUFA | 0,0 g PUFA | 0,0 g SF | 0,1 g fibre |
2 camomile teabags
2 whole cloves
500 ml boiling water
125 ml fresh orange juice or unsweetened apple juice
125 ml unsweetened apple juice, for example LiquiFruit or Ceres
1.Put the teabags and cloves in a suitable container, pour over the boiling water and allow to steep until the tea is cold. Remove the teabags and cloves.
2.Stir the fruit juice into the cold tea and chill until ice cold.
3.Serve the iced tea undiluted with ice cubes.
Will it keep?
When
