Coconut oil has long been hailed for its health benefits, but did you know that it can also be used in and around the house? Nuts About Cooking coconut oil is a versatile and natural alternative to many household products, and can be used in a variety of ways.

Here are five tips on how to use coconut oil in and around the house using Nuts About Cooking coconut oil.

1. Natural Moisturiser – Coconut oil can be used as a natural moisturiser for the skin. Simply apply a small amount to dry areas such as hands, feet, and elbows to help hydrate and soften the skin.
2. Furniture Polish – Coconut oil can also be used as a natural furniture polish. Mix equal parts coconut oil and lemon juice in a spray bottle and shake well. Spray the mixture onto a soft cloth and use it to clean and polish wood furniture.
3. Hair Mask – Coconut oil can be used as a natural hair mask to help repair and nourish dry, damaged hair. Apply a generous amount of coconut oil to hair and scalp, cover with a shower cap, and leave on for 30 minutes to an hour. Rinse thoroughly with warm water and shampoo as usual.
4. Rust Remover – Coconut oil can be used as a natural rust remover. Apply a small amount of coconut oil to the rusty area and let it sit for a few hours. Use a scrub brush or steel wool to remove the rust, and wipe clean with a soft cloth.
5. Non-Stick Cooking – Nuts About Cooking’s coconut oil can also be used as a natural alternative to traditional cooking oils. It has a high smoke point, making it ideal for frying and sautéing. Its natural anti-bacterial properties also make it a great choice for cooking.

Coconut oil is a versatile and natural alternative to many household products. Nuts About Cooking’s coconut oil is a high-quality, refined coconut oil that is perfect for all of these uses and more. By incorporating coconut oil into your daily routine, you can enjoy its many benefits both in and outside of the kitchen.

---

SMART CHOICES

Quick and Easy Vegetable Thai Green Curry

INGREDIENTS

• 2 tablespoons B-Well Canola oil
• 1 large onion
• 3cm piece of ginger
• 2‐3 handfuls frozen vegetables (carrot, cauliflower,broccoli)
• 1 handful snow peas/ snap peas
• 8 baby corns
• 200ml cup vegetable stock 400ml
• (1 can) coconut milk 1 tablespoon maple syrup
• 1‐2 teaspoons green curry paste
• ¼ teaspoon salt
• 1 handful peanuts or cashews

Optional

• ½ lime, juiced

METHOD

1. Peel and dice the onion and ginger and fry them in oil in a frying pan on medium heat for a couple of minutes.
2. Add the frozen vegetables and give them a few minutes to cook.
3. In the meantime wash the snow peas and cut them and the baby corn into small chunks and add them to the other vegetables in the pan.
4. Then add the vegetable stock and coconut milk and let it all simmer for 10‐15 minutes
5. Add the curry paste, maple syrup and salt to taste and let it cook for another 5 minutes.
6. Finally add the nuts in the last minutes of cooking so they are still crunchy.
7. Serve with basmati rice or noodles (durum wheat).

---

B-Well Egg Muffins

Makes 6 muffins

Ingredients

• 1 tablespoon B‐well Canola Oil
• ¼ cup red onions, chopped 1 green bell pepper, diced 3 Peppadews, chopped
• 6 eggs
• 1 cup milk
• ½ teaspoon salt
• ¼ teaspoon freshly ground pepper Fresh Herbs of choice, chopped
• ½ cup cheese, grated

METHOD

1. In a pan, sauté the onions in the 1 tablespoon B‐well Canola Oil, then add the mushrooms, bell pepper and peppadews. Set aside.
2. In a large bowl, add and mix together the 1 tablespoon B‐well Canola Oil, eggs, milk, salt, pepper and herbs and stir until well combined.
3. Lightly spray the muffin tin with B‐well Canola Cooking Spray and put a tablespoon of the onion mix into each muffin pan.
4. Pour over the egg mix.
5. Sprinkle cheese on top of each muffin, and bake for 10‐12 minutes, until the eggs have cooked and set.

---

Indulgent Hot Cross Buns Pudding

Easter means those spicy Hot Cross Buns are going to be available for us to enjoy again. Well, what happens when you are craving a little something more pudding, still with all the flavour of the easter treats? We turn those buns into greater ‘yums’ with a creamy and warming bun and butter pudding! (vegan options available)

What you’ll need:

• B-WELL Canola Baking Spray
• 6 hot cross buns, sliced in half
• 4 medium free-range eggs / 5 Tbsp cornflour
• 1 tsp vanilla extract
• 100g butter , spread on the hot cross buns
• 160g Caster sugar
• 1 orange, zest of whole orange
• ¼ cup apricot jam or handful of chopped dried apricots
• 2 cups cream /coconut cream
• 1 cup milk / plant milk
• 3 Tbsp cognac/liquor/rum (Optional)
• Handful of choc chips or mini easter eggs, optional

How to make:

1. Preheat the oven to 180°C and spray some B-well Canola Baking Spray to grease a 20 x 20cm oven dish.
2. Cut each Hot Cross Bun in half and lightly butter of both sides.
3. In a medium saucepan, add the cream, milk, vanilla extract and cinnamon, and cook over a low heat until the mixture is just starting to simmer.
4. In the meantime, whisk the eggs and caster sugar in a bowl until pale, then whisk in the milk and cream mixture.

Vegan version: Whisk the cornflour and sugar in to the cream and milk mixture until well combined, simmer gently for 6 mins- whisking continuously to allow no lumps. Remove off the heat.

• Dip each Hot Cross Bun half into the custard mixture and place in the grease oven dish, then sprinkle the orange zest and apricot pieces, or spoon out small bits of apricot jam and drop around. Drizzle the optional cognac/run over the top.
• Pour the rest of custard mixture carefully over the Hot Cross Buns and allow to stand for 30 minutes. Sprinkle the optional choc chips/ mini easter eggs all around.
• Place the pudding into the hot oven to cook for about 35 – 40 minutes, until golden on top and slightly set.
• Remove and serve with a dust of icing sugar and some vanilla ice cream / cream, or perhaps some fresh berries on the side! Enjoy the indulgence.

---

Pink Potato Salad

It’s the family/friend gathering go-to, the ultimate leftovers, some would say it’s basically a bowl of happiness. That’s right, Potato Salad! This one is so sensual and creamy, crunchy and mushy and the perfect side for everyone to enjoy! Vegan-friendly.

What You’ll Need:

• 2 cups B-Well Thick & Creamy Mayonnaise
• 2 kg Potatoes / Baby Potatoes, chopped, boiled & peeled
• 1 red onion, finely diced
• 1 cup red cabbage, shredded
• 1 cup corn
• 3 celery stalks, diced
• 1 stalk Spring onion, finely chopped
• Plant milk
• Salt and pepper, to taste

How to make:

1. Place the tender potatoes in a large bowl with the B-Well Thick & Creamy Mayonnaise. Add a splash of plant milk, the chopped celery, cabbage, corn and red onion, and gently mix- slowly adding plant milk till desired consistency.
2. Taste, then add salt and pepper to taste.
3. Garnish with fresh herbs like dill or coriander. Refrigerate for at least 4 hours before serving.

---

Paradise Garden Grain Salad with Baby spinach and pomegranate

Nothing beats a fresh, crunchy and flavour popping salad, especially if one is feeling grouchy and in need of some refreshing uplifting flavours. Inspired by the Middle Eastern Tabbouleh, packed with antioxidant, flavonoid-rich ingredients on a bed of protein packed, Quinoa

Serves: 4 Time: 25 mins Level: Easy-ish

Nothing beats a fresh, crunchy and flavour popping salad, especially if one is feeling grouchy and in need of some refreshing uplifting flavours. Inspired by the Middle Eastern Tabbouleh, packed with antioxidant, flavonoid-rich ingredients on a bed of protein packed, Quinoa

What you’ll Need:

For the dressing:

• ⅓ cup B-WELL Extra Virgin Olive Oil
• ⅓ cup apple juice
• 1 tsp Dijon Mustard
• 2 ½ Tbsp apple cider vinegar/white wine vinegar
• ¼ cup mint, finely chopped
• Salt and pepper, to taste

For the Salad:

• 1 cup Quinoa
• ½ cup pomegranates
• 2 cups baby spinach, chopped
• 2 cups rocket/ baby spinach (your choice)
• 200g Peas (trimmed, stringed, cut in half on diagonal)
• ½ cup feta/goat cheese, crumbed
• ½ cup walnuts, chopped (optional)

How to Make:

To make dressing:

In a jar or bowl, add all dressing ingredients, replace lid on jar and shake or whisk until all ingredients are combined. Store in the refrigerator when ready to use. Shake before use.

To make the Salad:

• Rinse the quinoa well with cold water and drain through a fine mesh strainer to remove excess water.
• Boil the kettle, will need 1 ½ cups
• Add the rinsed and drained Quinoa into a dry pan, heated to medium. Toast the quinoa lightly until you can smell a nutty flavour, then remove off the heat.
• In a pot, add 1 ½ cups boiling water and the toasted quinoa. Replace the lid, leaving a small gap for the steam to release. Cook for about 15 mins, or until all the water is gone.
• Remove lid and remove from the pot.
• Allow the quinoa to cool down for at least 10 mins, then fluff with a fork.
• Once the quinoa is cool and fluffed, add the spinach, rocket, pomegranate, cheese and peas.
• Shake the Apple mint vinaigrette, and drizzle over salad, toss and serve. Enjoy the zesty, satisfying bite-full of deliciousness.

B-WELL Extra Virgin Olive Oil: rich in Polyphenols and antioxidants, anti-inflammatory properties

Pomegranates- Antioxidant-rich, Vit. C, Potassium, Magnesium,

Quinoa: high in protein- 9 essential amino acids, iron, B vitamins, magnesium

---

CHOOSE WISELY

Walking down the supermarket aisle and seeing the rows of shelves packed with different kinds of cooking oils, can make for a daunting task in how to choose the oils that help better support you and your family’s health. Diet has become one of the most important risk factors to reduce the global burden of noncommunicable chronic diseases. The South African guidelines for healthy eating advise, ‘Use fats sparingly: choose vegetable oils rather than hard fats,’ this both addresses the balance between the amount we eat, where just like with everything – ‘moderation is key’ and the quality, referring to vegetable oils, including oils such as canola seed oils, olive oils versus hard fats, like palm kernel and coconut oils.Not only do cooking oils offer an appealing mouth feel, adding taste and satiety to any meal, but they are calorie-dense and help with the absorption of our fat-soluble vitamins.

Not all oils are created Equal

Cooking oils are no longer seen merely as an important source of energy, but instead as an essential component of the human diet. Each type of oil has a different mix of saturated, monounsaturated, and polyunsaturated fatty acids that can help to promote better health. Today, we know replacing saturated fats with unsaturated fats can improve health and we need both polyunsaturated, our source of essential Omega-6 and Omega-3 fatty acids as well as monounsaturated fats in our diets.

Western Diet

Our westernized dietary patterns tend to be high in more inflammatory Omega-6 fats, including omega-6 rich cooking oils such as sunflower and grapeseed oils are among the highest in omega-6 fatty acids and a poor intake of Omega-3 foods sources, such as whole grains, Canola and flaxseed oils, vegetables, and marine food.

Canola oil shines

In 2015, the US Food and Drug Administration authorised Canola oil was with a qualified health claim owing to its plant-based omega-3 content, and its positive effect on total cholesterol and low-density lipoprotein (LDL) cholesterol, indicators of heart disease.

Make the Switch

In 2016, the South African Journal of Clinical Nutrition reported in a study that the most favourable ratio of omega-6 to omega-3 was found in Canola oil. This affordable oil with an appreciable omega-3 fatty acid content, can contribute significantly to omega-3 fatty acid intake in South Africans. In 2020, a study in the South African Medical Journal confirmed that plant-based Omega-3 fatty acids, found in oils like Canola may have a protective role against developing heart disease. Research also shownthat plant Omega-3, found in oils like Canola oil, is more anti-inflammatory and has other heart-healthy properties, like thinning the blood.

Smart Choice

Canola oil is a cooking oil high in Omega-3 and has only 7% saturated fat making it a good choice to help increase the overall Omega-3 intake in our Western diet. Omega-3 has a more anti-inflammatory effect and may help reduce the risk of certain cancers. B-well Canola seed oil is a non-GMO, local oil. The CANSA Seal of Recognition Programme partnered with B-well Canola seed oil and is high in essential Omega-3 fatty acids, to help lower the risk of certain cancers, as part of a balanced diet.

KIDDIES COOK BOOK

PNB smash cookies

Time to catch a break and still catch a cookie! These crunchy delights offer a protein perk, a
sweet treat and healthier snack for those ravenous cravings or energy boost for moms and
kids alike. So quick to make, means these handy cookies may just be mom’s best friend,
especially for parties, cake sales, party tables and even the high tea tables. Fill your jar up
now!

Time: 20 min
Makes: 6- 10 cookies, depending on size
Level: easy-peasy
What you’ll need:
 B-well Canola Baking Spray
 1 cup sugar-free peanut butter (crunchy or smooth)
 ¾ cup coconut nectar sugar / ½ cup brown sugar
 1 egg /1 Tbsp ground chia seeds
 1 tsp baking powder
How to make:

1. Preheat the oven to 180°C and spray a baking tray with B-well Canola Baking Spray
   and set aside.
2. In a medium mixing bowl, combine all your ingredients and mix very well. If using
   ground chia seeds; if the batter is too thin, add an extra tablespoon.
3. Using a tablespoon, scoop a spoonful of cookie batter, roll into a ball and place onto
   the prepped baking tray, leaving at least 2 finger spaces between cookie edges.
   Flatten in crisscross pattern with a fork (it helps to dip the fork in sugar to keep it
   from sticking to the dough). Repeat until dough is finished.
4. Bake your cookies for 8-10 min until light brown. Do not over bake. Remove from the
   oven and let cool in their baking tray for a minute, then transfer the cookies to a rack
   to cool completely. Serve with a glass of milk or tea. Enjoy

Baby beefy burgers

With a similar richness and flavour of beef, providing high amounts of protein, iron and zinc for growing bodies and optimal health. These burgers are a truly tasty, a “fun-to-eat” experience, with some local South African flavour and lots of hidden veg. The perfect patty for kids to enjoy in sliders or made bigger for a full burger experience.

Serves: 12 sliders

Level: So-so

What you’ll need:

For the Patties:

• B-well Cooking Olive Oil
• 500 g lean minced beef/ostrich, organic and high quality
• 1 onion, finely chopped
• ½ green pepper, finely chopped
• 3 Tbsp chutney
• 1 Tbsp ground coriander
• 6-7 Tbsp bread crumbs (or more)
• 1 egg, beaten
• a handful parsley, chopped
• 3 handfuls basil, chopped
• ½ tsp salt
• a few turns of the black pepper corns grinder
• 12 sesame topped mini slider burger buns, halved (find recipe in cookbook)
• 12 thin slices of white cheddar/Red Leicester cheese

For the Burger Sauce:

• 3 Tbsp B-Well Thick & Creamy Mayo
• 2 Tbsp tomato ketchup
• 1 tsp Tabasco ® Chipotle Sauce
• 1 tsp Worcestershire sauce
• ¼ of an iceberg lettuce

Burger Pattie:

1. Combine the onions and green pepper together and mix well.
2. Add the beef/ostrich mince and mix well.
3. Add the coriander, chutney, bread crumbs, egg, parsley, basil and mix well.
4. Add the salt and ground black pepper.
5. Make sure the mixture is firm enough to hold its form while cooking, if not add more crumbs to the mixture.
6. Separate the mixture into 12 balls, then press down into patties.  Place on a lightly oiled plate and chill in the fridge for at least 15 min.
7. Meanwhile, make the burger sauce by mixing all the burger sauce ingredients together, add the finely chopped lettuce and mix, then season to taste. Refrigerate until needed.
8. Grab the patties out of the fridge and put a large non-stick frying pan on a high heat. Splash your mini patties with B-well Cooking Olive Oil then into the pan, pressing down with a slotted spatula. After 1 min, flip the patties and add a slice of cheese to the top.
9. Add a tiny splash of water to the pan and place a heatproof bowl over the patties to melt the cheese—30 seconds is good.
10. At the same time, toast some of the split slider buns in another pan until lightly golden. Repeat for the remaining burgers.

Assemble:

1. To build each burger, add a quarter of the burger sauce to the bun base, then top with a cheesy mini burger patty, a slice of tomato or cucumber. Rub the bun top with a teaspoon of ketchup, add some avo and onion slices then gently press together (you’ll know what toppings are a yes/no for the kids).
2. Serve up with your favourite side, or the roasted sweet potato fries (find recipe in booklet).
3. Enjoy, savour, devour and have fun!

More Festive Recipes from B-Well

Festive Side Dishes

Fresh and Flaky Olive Oil Roti
A South African favourite, its recipe carried through history from its country of origin, India. We add a small twist and a marriage of flavour to the Roti with some African Gold Extra Virgin Olive oil. We love this combination which even on their own, stand ruthless against most other competitors when it comes to a meal accompaniment and flavourful oil. Rotis on the way, ready for Ramadan meals too.

Ingredients: Makes ± 20 Roti’s
• 6 Tbsp Extra Virgin Olive Oil
• 4 cups whole wheat flour (can use reg. flour too
• 1 tsp Salt
• ± 2 cups boiling water
• 2-4 tbsp ghee/butter, softened (optional)

How to Make:

1. In a large mixing bowl, blend the flour and salt together.
2. Create a well in the flour mixture and slowly add the African Gold Extra Virgin Olive oil, mix and combine until the
   flour becomes granules, like crumbs.
3. Set the water to boil, it must be boiling (as close to 100 ̊ as possible), pour the boiling water gradually, making sure
   to leave some to feed only if needed.
   4.Use a spoon to cut through the flour and water, mixing until a dough is formed and well combined.
4. Once the dough can be formed into a ball, release it onto a clean and lightly floured surface. Knead well for about
   8 minutes until the dough is smooth, soft and no longer sticks to the fingers when the dough is poked.
5. Roll the giant ball and divide into two. Take on half and roll out into a large rectangle.
6. Smear with ghee/butter and sprinkle liberally with flour. Roll/spiral into a Swiss roll. Repeat with the other half.
7. Cut even slices of the dough and shape into balls. *If freezing, place balls on a plate and cover with plastic before
   placing in freezer. Balls can be defrosted before next step.
8. On a clean, floured surface, roll out the ball into a thin flat and round shape (or whatever shape comes out).
9. Heat up a non-stick pan and fry each roti until brown spotted, fry with some butter/ghee.
   Enjoy this tantalising Roti with your favourite curries, meats or veggies.

African Gold Drizzle

This dressing is the definition of a delectably herbaceous drizzle for your salads, pasta dishes or even your
favourite breads and pizza. It contains the flavour components mixed with the richness of the African Gold Extra Virgin olive oil.
Ingredients:
•½ cup African Gold Extra Virgin Olive Oil
•¼ cup white wine vinegar
•2 tbsp. lemon juice
•2 cloves fresh garlic, minced
•2 tsp honey/agave/brown sugar
•½ tsp dried basil
•½ tsp dried parsley
•½ tsp dried oregano
•½ tsp dried thyme
•¼ cup Nutritional yeast
•Salt and pepper, to taste
How to Make:

1. Add all ingredients to a large mason jar and shake very well until combined.
2. Store the dressing in the fridge for a few hours before serving.
3. Shake well before serving.

Green Avo Basil Pesto

Pesto is truly versatile. It can be used as a dip, a condiment, a spread, marinade, even a base for salad dressings, much like the African Gold Extra Virgin Olive oil used to base this delicious sauce.
Ingredients:
•¼ cup African Gold Extra Virgin Olive Oil
•2 Avocados, Ripe and Ready
•3 cups Fresh Basil, large stems removed
•4 Tbsp. Nutritional Yeast/Parmesan cheese, grated
•2 Garlic Cloves, finely chopped
•½ tsp Cayenne pepper
•1 tsp Black Pepper
•1 tsp sea salt, adjust to taste
•2 Tbsp. Lemon Juice
•⅓cup Roasted Walnuts/sunflower seeds / pine nuts
•3-6 Tbsp. Water, or as needed
Method:

1. In a heated pan, slowly toast the walnuts/pine nuts/sunflower seeds until golden brown, make sure to keep
   stirring so they don’t burn. Remove from the pan and into a food processor.
2. To the food processor, add the African Gold Extra Virgin Olive Oil, basil, avocado, lemon juice, nutritional
   yeast, garlic cloves, cayenne pepper, black pepper, salt and about 2 tablespoons of water.
3. Pulse until well combined. Slowly adding more water in tablespoon amounts until desired consistency is
   reached.
4. Transfer to a bowl and finish with a final drizzle of African Gold Extra Virgin Olive oil.
5. Serve and enjoy the rich and creamy pesto!

---

FESTIVE DESSERTS

Mayo Chocolate Cake

The name might sound strange, but those who have tried it know that this is one of the most insanely moist cakes you will ever have.

Ingredients:

• 2 cups flour
• 3 eggs
• 2 tsp baking soda
• ½ cup cocoa
• 1 cup sugar
• ½ teaspoon salt
• 1 cup B-well Thick & Creamy Mayonnaise
• 1 cup water
• 2 tsp vanilla
• B-well Canola Baking Spray

Method:

Sift the flour, cocoa, baking soda and salt together.

In a separate bowl whisk together the eggs, sugar, mayonnaise, water and vanilla until it is creamy and fluffy.

Add the bowl of dry ingredients to the bowl with the ingredients you just whisked and stir everything together.

Spray some B-well Canola Baking Spray in your cake pan, we used a 23cm x 6cm pan. Pour ingredients over into your cake pan.

Bake at 180°C for about 25 minutes, after 25 minutes test with a knife to ensure the cake is not raw and remove from the oven.

Once the cake has cooled down, you may start putting your chocolate icing on. The icing we used for this cake was a dark chocolate ganache icing. We simply chopped up 250g of dark chocolate (70% cocoa) and added the chocolate to 1 cup of heavy whipping cream. You simply heat up the cream in a sauce pan, once it starts boiling remove from heat immediately and add the dark chocolate, whisk together until the chocolate has melted completely.

Serves: 8-10 people

Time: 50 min

---

Mincey & Marvellous Xmas Pies

Makes: 12 Mince Pies

Ingredients

Mayo crust:

• 2 cups All-purpose Flour, sifted
• 1 cup Almond flour
• ½ cup B-well Thick & Creamy Mayonnaise
• ¼ tsp salt
• 100 g refined coconut oil
• ¼ cup dates, cut into small bits
• 2 Tbsp ice cold water

For the Mincey Filling

• 1 tbsp Boabab Powder
•  3 apples, diced into very small pieces
• 150g raisins
• 150g sultanas
• 20g blanched almonds, chopped or slithered
• 40g walnuts, chopped
• 70g dried apricots, diced in to small bits
• 1 tbsp ground flaxseed 
• 1 large orange,  juice & zest
• 1 tsp ground ginger
• 1 tsp ground cinnamon
• ½ tsp ground nutmeg
• ½ tsp ground allspice
• ½ tsp ground cloves
• 1 tbsp vanilla extract
• 1 cup water
• Icing sugar, for dusting

Method

For the filling:

1. Preheat the oven to 180°C and lightly grease a 12 hole muffin tray, or spray with B-well Canola Baking spray and set aside.
2. In a medium saucepan, add the mince-filling ingredients, and bring to medium heat.
3. Stirring frequently, let the mixture bubble gently for 25-30 minutes until the apple is broken down. Set aside. Move on to the pastry.

The pastry:

1. Add the sifted all-purpose flour,  ground almonds, B-well Mayonnaise, coconut oil, blended dates and water to a food processor or bowl and blend until it looks like breadcrumb.
2. Slowly sprinkle with cold water and stir/blend until a ball forms- do not over work it.
3. Roll the dough out on lightly floured surface to about 3mm thickness. Then using a cooker cutter or glass, cut out 12 rounds of circles then gentle press down into the greased muffin tray to create the cup. Flute or crimp edges. Then cut out the stars or shape of choice for the lid of the pie. prick the dough with a fork.
4. Bake in the oven for about 10 minutes, until they starting to turn lightly golden and firm up abit.
5. Remove from the oven and fill each pastry base with about 3 tbsp of the filling and top with the pastry star/shape.
6. Place back into the oven to bake for a further 15-20 minutes until the stars are golden and cooked.
7. Remove from the oven and allow the pies to rest in the muffin tray for 10 minutes, then gently remove and transfer to a wire cooling rack and leave to cool for 30 minutes.
8. Dust with icing sugar through a sift,
9. Serve and Enjoy the rich flavour combos in a delectable, naturally sweetened pie crust, filled with xmas yumminess.

---

Pumpkin, Date and Nut cake with yoghurt icing

Experiencing life’s simple pleasures can be so soothing and can recharge one’s energy, much like this moreish, show-stopping cake! A true pleaser for anyone who gets a slice and for the body, especially over the festive season. Low in sugar, high in nutrient dense pumpkin and with a gut-soothing Yoghurt icing for full cake power!

Serves: 12 – 14

Time: 1 hr 30 mins + cooling time

Level: Easy-Ish

Star Ingredients

• Pumpkins: High in Antioxidants, Beta-carotene, Vit. A & C
• Dates: Selenium, Magnesium, Potassium, Vit. C, B1, B2
• Yoghurt: Gut-health promoting bacteria, Vit. B1, B2, B3, B6, B9, B12, A and E

What you’ll Need:

• 1 cup B-WELL Canola Oil
• B-WELL Canola Baking Spray
• 450g raw pumpkin, grated
• 200g dates, pitted and chopped
• 50ml bourbon/apple juice/water
• 190g brown sugar/xylitol/coconut sugar
• 330g self-raising whole wheat flour
• 2 tsp bicarbonate of soda
• 2 tsp ground cinnamon
• 1 tsp nutmeg
• 1 tsp ground allspice
• ½ tsp salt
• 4 Flax eggs (1 flax egg = 1 tbsp flax powder + 3 tbsp water/coconut cream)
• ½ cup raw walnuts, chopped

For the Greek Yoghurt Icing

• 2 cups plain cashew yoghurt (or yoghurt of choice)
• 2 tsp pure vanilla extract
• 1 cup powdered sugar/sweetener/ 1 Tbsp Stevia Glycerite
• 2 Tbsp coconut flour (if using Stevia)

How to Make:

For the Yoghurt Icing (Prepare first)

1. Place a fine-mesh strainer over a small bowl. Place the yogurt in the strainer. Wrap with plastic wrap and place in the fridge to drain for at least two hours (NB: Otherwise, the yogurt will be too liquid to make a proper icing)
2. Using an electric hand mixer on medium speed, beat the strained yogurt, the vanilla, and the sweetener (and coconut flour if using) for about 2 mins until the icing thickens.
3. Cover and place in the fridge for 30 minutes, while you prep and bake your cake

For the cake

1. Preheat the oven to 180˚C. Spray a bundt tin (donut shaped cake tin) or cake loaf tray with B-WELL Canola Baking Spray, making sure to cover all sides.
2. Place the grated pumpkin in a colander/strainer and squeeze out any excess liquid.
3. In a small bowl, place half of the dates in with the bourbon/apple juice/water and set aside to soak while continuing with the cake.
4. In a mixing bowl, beat the flax egg until light in colour, about 5 minutes. Add the sugar and continue beating until the mixture thickens and lightens, for another 5 minutes.
5. Add the B-WELL Canola Oil to the batter and beat for 2 minutes until combined.
6. Sift the flour along with the bicarbonate of soda, spices and salt into a bowl- include the wheat from the sieve in to the bowl too.
7. Stir the dry ingredients into the eggy mixture, and fold in the soaked dates with their liquid.
8. Add pumpkin, the leftover dry dates and walnuts and fold into the batter.
9. Pour the batter into the prepared cake/bundt tin and bake for 40 – 50 minutes or until a skewer/sharp knife comes out clean.
10. Remove from oven and allow the cake to cool completely in the tin before turning out onto a wire rack.
11. To ice the cake, wait until it is completely cool, then simply use a spatula or piping bag to spread icing over the cake. Decorate with chopped walnuts to complete.
12. Serve with tea or coffee and fall in love, one bite at a time.

---

September 2022

Heritage Day Recipes

Pink Potato Salad

It’s the family/friend gathering go-to, the ultimate leftovers, some would say it’s basically a bowl of happiness. That’s right, Potato Salad! This one is so sensual and creamy, crunchy and mushy and the perfect side for everyone to enjoy! Vegan-friendly.

What You’ll Need:

• 2 cups B-Well Thick & Creamy Mayonnaise
• 2 kg Potatoes / Baby Potatoes, chopped, boiled & peeled
• 1 red onion, finely diced
• 1 cup red cabbage, shredded
• 1 cup corn
• 3 celery stalks, diced
• 1 stalk Spring onion, finely chopped
• Plant milk
• Salt and pepper, to taste

How to make:

1. Place the tender potatoes in a large bowl with the B-Well Thick & Creamy Mayonnaise. Add a splash of plant milk, the chopped celery, cabbage, corn and red onion, and gently mix- slowly adding plant milk till desired consistency.
2. Taste, then add salt and pepper to taste.
3. Garnish with fresh herbs like dill or coriander. Refrigerate for at least 4 hours before serving.

Golden Milk Tart

It is the sensational story of the union of the sweet, traditional South African girl-next-door, who shared a romance with a sultry, spicy ayurvedic healer. It is the love story. The love child. The golden, aromatic sunset of turmeric, cinnamon and ginger, setting on the shores of a South African Melktert. Vegan & Delicious.

Golden Milk Tart

It is the sensational story of the union of the sweet, traditional South African girl-next-door, who shared a romance with a sultry, spicy ayurvedic healer. It is the love story. The love child. The golden, aromatic sunset of turmeric, cinnamon and ginger, setting on the shores of a South African Melktert. Vegan & Delicious.

What You’ll Need:

For the Crust

• 1 cup all-purpose flour/ gluten-free flour, sifted
• 1 tsp cinnamon
• ¼ tsp ground nutmeg
• A pinch of salt
• 4 tbsp Nuts About Cooking Coconut oil, melted
• 3 tbsp agave syrup/rice malt syrup/maple syrup

For the Filling

• 2 ½ Tbsp Corn flour
• 3-4 tbsp agave nectar/rice malt syrup/maple syrup
• 2 ½ cups Plant Milk (Soy/Almond/Coconut)
• 1 tsp vanilla essence.
• ½ tsp Turmeric powder
• 1 tsp ginger, finely minced
• 1 pinch fine black pepper
• 1 tsp cinnamon

How to Make:

For the Crust:

1. Preheat the oven to 180°C.
2. Sift the flour in a large mixing bowl. Add the cinnamon, nutmeg, and salt.
3. Add the agave/maple/rice malt syrup and melted coconut oil, and begin mixing together.
4. Once everything has combined, use your hands to mix the mixture together crumbling it in between your fingers.
5. When it is fully combined, place in a pie dish greased with baking spray/coconut oil. Press the mixture firmly down, and up the sides to create an even crust around the whole dish.
6. Poke a few holes into the crust with a fork, and put into the oven.
7. Bake for 20 minutes at 180°C. Once golden & brown remove and set aside to cool.

For the filling:

1. In a medium pot, bring 1 ½ cups of your plant milk to a boil. Remove from the heat and add the vanilla extract and agave/maple/rice malt syrup. Stir thoroughly.
2. In a separate little bowl, mix together the corn flour, turmeric, ½ tsp cinnamon, pinch of black pepper, minced ginger and 1 cup of plant milk until smooth and no lumps are visible.
3. Add this mixture to the pot and on a low heat stir until thick. This may take roughly 3-5 minutes but do take caution as corn flour can be sensitive to heat, so ensure the stove is on a low heat. (make sure to not scrape the bottom of the pot when whisking)
4. Once thickened, remove from heat and allow cooling for a few minutes.
5. Gently pour the mixture onto the crust evenly, and dust with cinnamon.
6. Allow to set in the refrigerator for at least 2 hours before serving.

---

Take care of yourself this Winter using Extra Virgin Olive Oil – by African Gold

Pink Potato SaladWinter is here, but there is no reason to neglect yourself! African Gold Extra Virgin Olive Oil helps you take care of yourself during the winter months. Extra virgin olive oils nourish you from the inside out, thanks to their library of healthy properties. Here are some tips:

1. Extra virgin olive oil (EVOO) also serves as a great skin care product for all your beauty needs. Adding olive oil to your beauty routine will have many benefits for your skin, hair, and nails. We’ll give you some tips and tricks to help you get through those harsh winter months. Did you know that two tablespoons of premium extra-virgin olive oil a day provides a high dose of antioxidants, especially vitamin E and phenols, which help lower LDL cholesterol levels and increase blood antioxidant compounds? EVOO helps strengthen your immune system, protecting against viruses.
2. EVOO contains the main antioxidants: vitamin E and polyphenols. When applied in moderation, antioxidants can help protect against premature aging. Vitamin E is part of the anti-aging benefits of EVOO as it helps restore skin smoothness as well as UV protection. Polyphenols are a compound found in EVOO, and also prevents moisturisers and make-up from damaging the skin. A little EVOO is the perfect replacement for your usual night cream! It provides antioxidant protection, as olive oil penetrates deep into the skin. It has a cleansing effect because it does not clog pores but rather improves exfoliation. A homemade olive oil-based scrub is simple to prepare: just mix 1 tablespoon of the oil with natural sea salt. Gently apply the mixture to the skin to remove dead skin cells and make the epidermis regenerated and bright. EVOO is also ideal for nail and cuticle care and also as an eye makeup remover. You can even use EVOO to replace the shaving gel!  Many men have even stopped using shaving cream after discovering how much they can shave with EVOO.
3. Last but not least, don’t forget to stay active! Physical activity is one of the secrets of living a healthy lifestyle. It doesn’t matter whether you do some basic workouts, the slow, deliberate movements of yoga or love going for a challenging run, what’s important is that you keep active. Being aware of how your body feels is vital to a healthy lifestyle. Make sure to stretch before and after exercising, take time to enjoy working your body and feel healthy!  Whether you see it as a leisure activity, a way of carving out some time for yourself or to socialise with other people, just do it!

So look after yourself, follow our advice and keep yourself looking and feeling youthful and vibrant.

Cooking with Extra Virgin Olive Oil – by African Gold

There is a widespread misperception that extra virgin olive oil (EVOO) cannot be used for cooking outside of the Mediterranean area. We’re here to dismiss any misunderstandings and assure you that EVOO is absolutely suitable for cooking.

Extra virgin olive oil is one of the healthiest cooking oils, according to studies. This means that people in Italy, Spain, and Greece, who have been using this liquid gold for hundreds of years, have been on the right track all along. Here is all you need to know about using extra virgin olive oil safely and efficiently.

EVOO has a higher smoke point that you may think

The majority of people claim that extra virgin olive oil is unsuitable for cooking because it has a low smoke point, or the temperature at which oil stops shimmering and begins to smoke. The temperature at which undesirable tastes and harmful substances might begin to form is known as the “smoke point.” But what’s this? Actually, EVOO doesn’t have a low smoke point!

In reality, the majority of research indicate that the smoke point of extra virgin olive oil is between 176 and 210 degrees Celsius, which covers the majority of cooking methods. Because the smoke point of an oil varies on its free fatty acid (FFA) composition—the lower the acidity, the higher the smoke point—EVOO has a smoke point range rather than a particular value.

Even higher smoke points for other EVOO varieties are possible. Fresher, higher-quality oil may not begin to smoke until it reaches a temperature of roughly 218 degrees Celsius, much over the frying temperature.

How to cook with EVOO

Extra virgin olive oil is a fantastic all-purpose cooking oil due to its moderate to high smoke point, plenty of heat-stable monounsaturated fats, and high quantities of polyphenols and antioxidants. It may be baked, roasted, sautéed, fried in a skillet, or blended into soups to add a little more creaminess. Do not forget that EVOO also works wonders as a salad dressing, a finishing touch for completed foods, and a dipping oil for fresh bread.

Remember that the precise taste you desire in a meal can also influence the best kind of olive oil to use while cooking. The distinctive flavour of EVOO may transform ordinary stir-fries and even baked products.

Consider using normal or light olive oil instead if you like a more delicate or neutral flavour.

When different types of oil are called for in a recipe, olive oil can be used in place of them both. But do bear in mind the conversions below when using olive oil in place of butter or margarine.

The bottom line is; forget everything you’ve been told about cooking with extra virgin olive oil! In addition to being excellent for salad dressings, bread dipping, and finishing oils, scientific research indicates that using EVOO in almost all culinary situations is completely safe, stable, and nutritious. You may easily maximise the nutritional value of your meal by using premium extra virgin olive oil for baking, roasting, sautéing, pan-frying, and other cooking methods as long as you like the flavour.

---

Overberg welcomes cyclists

The popular cyclist event – Around the Pot Overberg Gravel Race is the biggest cycling race in South Africa that has a new headline sponsor; B-well. This fitting duo is excited to offer this year’s cyclists a race they deserve on Saturday 23rd July 2022. Cycling South Africa sanctioned this event which will depart from Swellendam, and this once quiet town will be buzzing with the desire to showcase all its beauty to locals offering beautiful views and delicious bites.

Established in 2017 the ride along the Overberg region offers riders four distances to choose from; the Mini Pot (25 miler) through Bontebok National Park, the Half Pot (60 miler), The Full Pot (100 miler) making use of the famous Malgas ferry and lastly, the Double Pot (200 miler) covering almost the whole Overberg region. Riders will depart from Swellendam and will experience 160km of gravel road, racing towards the Potberg mountain. They will then cross the Malgas ferry in a 45min neutral zone before riding the last 60km back towards Swellendam where the Gravel KING and QUEEN will be crowned each year.

The B-well Around the Pot’s main focus is ensuring that the riders have a fantastic time.

‘The Around The Pot team are thrilled to once again be hosting the greatest gravel race in South Africa, after being forced to put it on hold for two years in a row. To be hosting the event is a relief, and to be doing it with B-well as our title sponsor, is an honour’ said Rohan Germishuys, race director. Around The Pot is owned by the events company Petrichor Adventures, who initially encountered difficulties in securing sponsors to assist in bringing The Around The Pot vision to life.

Hosting an event requires more than passion and effort – the simple fact is that we need
money to make it happen too. We are appreciative of B-well coming on board and supporting
Around The Pot and could not have asked for a more ideal fit.

Rohan Germishuys

Canola is the name of the game in Swellendam; Canola oil strives to give customers healthier options when it comes to cooking. It is through this that a magical atmosphere was created for the riders alongside the canola fields and it was this joy that inspired the start of the ATP.

Riders will experience a superbly well-organized event with some great goodie bags, well- stocked water points, and spectacular on-route scenery

It is the ATP priority to ensure that through this event, they are able to support the community, local schools, and charities, in a positive way. Each rider will receive a roosterkoek at the Malgas ferry and a finisher hamburger with all food prepared by Swellendam High & Primary Schools. The start and finish venue for this event will be the Swellendam Showgrounds where safe parking, security, chill zones, and showers at the finish will add to a great rider experience for all.

For media enquiries:
Wade Lawrence – Public Relations and Communications Assistant
Email: wade@soill.co.za
Tel: 028 514 3441 (x5154)
Cell: 073 269 7726

---

Kitchen simplicity with single-mom comedian, Mel Jones

B-well’s guide to kitchen simplicity with single-mom comedian, Mel Jones

B-well has partnered with comedian Mel Jones this season to bring you the easiest-peasiest cooking tips at the intersection of comedy and practicality. Mel Jones, born and raised in Cape Town and a proud resident of Mitchell’s Plain, Mel Jones describes herself as “the favourite” of three siblings. She is a single mother, hilarious stand-up comedian, award-nominated producer and an energetic MC and entertainer. Below are some tips from Mel’s repertoire for the kitchen…

1. Buy containers with matching lids:

The first tip is to NOT be in the kitchen with me. The kitchen will be too small for the both of us. I used to have storage anxiety. Every time I opened up my Tupperware cabinet, I knew I’d be faced with a baffling array of containers in all shapes and sizes, none of which would have a matching lid. But no more.

These days, I get inexpensive plastic containers in three different sizes to take care of 90 percent of my storage needs. It’s easy to see what’s inside them, they’re flexible, which makes them great makeshift pourers and funnels, they stack super-efficiently, they’re dishwasher safe and reusable, they have tight-fitting tops, and best of all, provided you stick with one brand, they all use the exact same lid.

• How To Reduce Excess Sugar:

We all love the salty treats and me the most as I’m a BIG foodie! But remember, a spoon full of sugar does not make the medicine go down, it gives you diabetes.

There are many ways to limit sugar when you prepare foods. Use fruit such as raisins, dried apricots, dates or bananas instead of sugar, which naturally add sweetness.

• How To Peel Garlic Quickly:

My third tip is knowing what they say about eating with a small fork – if you eat with a small fork you trick your body into eating less.

We all love adding garlic to our dishes, but let’s admit we hate peeling the small buds, and it certainly takes up a lot of time. If you want to make your garlic peeling time faster, put the garlic buds in a container and shake them so that the skin comes out from the pods.

• Add oil in boiling water:

I always say “fake it ‘til you make it.” Take my advice as I’ve got this far by doing just that.

There are many things which we boil before having and sometimes after boiling they get stuck together. For dishes like pasta or noodles, add some oil to keep the strings detached from each other. You can even add potatoes to boiling water as it helps to peel them off easily.

• Use heavy-bottomed pots for boiling milk:

If you are new to cooking, then there are high chances that you might get the measurements wrong sometimes. My tip is to not eat someone’s cooking who says that they don’t eat their own cooking because that sentence alone is a big red flag.

We all know the struggle of cleaning the kitchen after the milk vessels over boil. So to prevent that from happening, take a heavy bottomed vessel and boil the milk in it. This is also good for making dishes such as kheer.

“I hope these tips help someone who can’t find their way in the kitchen. before I stepped into the B-well kitchen, I couldn’t cook and now I still can’t cook but I can sit at the table with a delicious healthy meal filled with Omega-3 in front of me and appreciate the time and effort spent putting it together”, says Jones.

So, the next time you are cooking, try these B-well tips and tricks and level up your cooking game in no time!

---