Melkkos

Serves 6
Low carb
Vegetarian, easy, great value, kid friendly
Prep time : 10 minutes
Cooking time : 20 minutes

Ingredients: 

8 cups milk 

1 cup flour 

1 t salt 

2 T ground cinnamon

1 t baking powder 

2 T butter

2 T milk

Cooking instructions:
In a deep saucepan over a medium heat, heat the milk with the sugar until warm. In a mixing bowl, combing the flour, salt, cinnamon (or cassia) and baking powder.
Rub the butter into the mixture, then add the 2 T milk and combine until the mixture has a crumbly consistency.
Add the buttery flour mixture to the warm milk and simmer for 20 minutes, stirring occasionally.
Serve hot in tea cups or small bowls, sprinkled with a little ground cinnamon.

Meal-size salad

If you are trying to 'lighten up' your evening meals without missing out, a substantial salad is the way to go. Packed with the right ingredients, it will be surprisingly filling and of course packed with all the right nutrients.

Start off with a classic salad (think Greek or green) and add a couple of ingredients you don't normally associate with a salad as a side, and voila, you have a main.

INGREDIENTS THAT BULK UP A SALAD

Beans, lentils and chickpeas : full of fibre, protein, B vitamins and all low-GI, so will keep you full. Soya beans are the only complete protein, i.e., provide all 9 essential amino acids needed for a million processes, including energy production and mood regulation.

Grains such as pasta, rice, couscous, barley wheat and quinoa: all provide important carbohydrates and quinoa is wheat and gluten free, low GI and a good source of iron and calcium.

Eggs: a poached egg is all the rage, but there is always space for a good 'ol soft-boiled egg. Fried egg does the trick too! Eggs contain naturally-occuring Vitamin D and their high sulpher is great for hair and nails.

Cheese: Feta comes to mind first, but blue cheese goes exceptionally well with cabbage, or try a slice of goat's cheese with beetroot, shaved Parmesan over iceberg lettuce, mozzarella - legendary with nectarines or tomatoes and basil pesto or Cheddar or Gouda sliced into small blocks and tossed in a salad with baby leeks and red onion.

.

The calcium is essential for healthy bones and teeth and the other essential minerals, such as zinc, for skin health and to support the immune system.

.

TIP: You can also turn any salad into a main meal by wrapping it in tacos or tortillas, adding cheese and sour cream or mashed avo if you like.