1. by Tielman Hector Odendaal

2. Index
I. Avocado Couscous Salad
II. Muesli with almonds cinnamon
III. Chicken and Roast Vegetable pasta

3. Avocado Couscous Salad
Ingredients
 2 avocados
 500g couscous
 1tbsp lemon juice
 1 x 220g can chickpeas, drained
 1 red pepper, finely chopped
 1 pomegranate
 4tbsp orange juice
 2tbsp virgin olive oil
 2tbsp mint, chopped
 1tbsp flat leaf parsley, chopped
 100g pine nuts, toasted

4. Method
 Cover the couscous with boiling water. Cover with a damp
teacloth and leave to soak for 20 minutes. Fork though to
loosen the grains.
 Peel and stone the avocado and cut into chunks. Toss in the
lemon juice.
 Mix together the avocado, chickpeas and pepper and add to
the couscous.
 Split the pomegranate and remove the seeds. Do this over a
bowl so to catch any juices. Add the seeds to the couscous.
 Add the orange juice to the lemon juice and whisk with the
oil. Add the dressing and herbs to the couscous and fork
through. Serve with a sprinkling of pine nuts.

5. Muesli with Almonds and
Cinnamon
Ingredients
 150g (5oz) jumbo porridge oats
 50g (2oz) oat bran
 50g (2oz) flaked almonds
 25g (1oz) sunflower seeds
 1 tbsp wheatgerm
 ¼ tsp ground cinnamon
 1 Granny Smith apple, grated
 150ml (¼ pt) semi-skimmed milk
 2-3 tbsp natural yogurt
 Fresh raspberries to garnish

6.  Method
 Mix all the ingredients together until you have the
consistency of porridge.
 Garnish with fresh raspberries, and serve.

7. Chicken and Roast Vegetable Pasta
Ingredients
 4 chicken fillets, skinless and cut into chunks
 1 red, yellow or green pepper, seeded and cubed
 1 courgette, cut into chunks
 1 red onion, quartered
 2 firm tomatoes, halved
 Salt and black pepper
 1tbsp oil
 175g (6oz) dry pasta

8. Method
 Put the vegetables on a roasting pan and drizzle with most
of the oil. Season with salt and pepper and place under a
hot grill for 5-10 min, turning occasionally, until softened
and slightly charred.
 Wipe a large frying pan with the remaining oil, heat the
pan and add the chicken pieces.
 Cook over a high heat for about 4-5 min, turning the
chicken frequently until it is golden brown all over.
 Meanwhile, cook the pasta as per pack instruction in a
large pan of boiling water. Drain and return to the pan.
 Add the charred vegetables and chicken to the pasta and
toss. Serve with a herb garnish.