Peanut Butter, coconut and date balls

Part two of the natural, home-made cycle food challenge, after my muffins , which were delicious but a bit too crumbly to eat while on the move, the girls who all got one ended up saving them for Chapman's Peak as a treat.

The cycle fuel challenge is to take along foods that can feed you on the long rides,  taking up the least space, being handy and easy to eat and a flavour you can tolerate while suffering up hill after hill.

My balance not being at the best, these were nice and easy to grab out of a zip lock bag and can fit in your back pocket without crushing.

Not just for cycling or sports in general, serve them as an after dinner treat dipped in chocolate, with coffee and for breakfast. Really quick to make and they freeze well too.

Peanut Butter, coconut and date balls
Makes 20

240g Mejool dates, pitted
120g salted peanuts and raisins
1 tbsp chia seeds
1 tbsp sesame seeds
2 tbsp peanut butter
1 tbsp raw honey
50ml oats
80g toasted coconut

Blits all ingredients except the coconut in a blender until a paste has formed.
Roll into balls and then roll in the coconut.
Refrigerate or freeze until needed.

Recipe and picture copyright by Tamsyn Wells.

Izakaya Matsuri

I really can't take credit for finding this little Japanese gem, luckily invited by somebody who knows me very well, especially to know this is my kind of place.
As much as I would love to keep it a secret, it really deserves a mention on my blog!
Interestingly, while researching I came across the meaning of an Izakaya, is a fun vibey place found all over Japan, catering to locals, friendly and social specialising in beers and small Japanese tapas style dishes which pairs with the beers. Pretty much sums up the place.

Reminding me of my travels, sourcing hidden restaurants, this one is found down a little side alley off Green Point main road, decorated with beautiful lights almost like a festival creating a great ambiance. The chef / Owner is in full view behind the bar, the ex Head Chef of the well known Tank Restaurant.

There is a board of daily specials as well as a selection of artisan beers and sake, don't miss the Bento box specials for lunch daily.

We opted for the starter platter of 5 tasting dishes to share, Edamame beans, seared tuna, calamari, Yakitori and tempura chicken, everything was delicious.

I had my usual sushi craving so I opted for my favorite tempura prawn roll and because I was already getting full, the Rock&Roll, no rice, both were really well made and crispy, a variety of dipping sauces and a good size to eat in one mouthful. My friend had his favorite the Agedashi Tofu, a fried tofu in a soy broth and a salmon and avocado salad, washed down with Saporo beer and some warm Sake made for a delectable meal. I will go back for sure!

Izakaya Matsuri

Shop 6

The Rockwell,

32 Prestwich street.

Green Point, Cape Town

021-4214520

I train just to eat Spaghetti Bolognaise

This is very possibly one of my favorite meals to eat, comfort to the max it can be enjoyed dark and rich in winter and light and fresh in summer. I always jazz up each mouthful with Parmesan, chili,  loads of torn fresh basil and the best extra virgin olive oil I can find, this all makes a big difference to this fairly simple dish.

I say I train just to eat Bolognaise not because its bad but because I will just over indulge especially after smelling the pot simmer for hours and not to mention it is packed full of white carbs. It can definitely be made wheat free / carb free by making julienne ribbons of carrot and baby marrow, saute lightly then place the sauce on top and easily dairy free by omitting the Parmesan.

I am pretty sure my recipe is the standard Italian way, I just add grated baby marrow for extra health benefits.

Spaghetti Bolognaise
serves 4

1 pk spaghetti ( I like De Cecco)
4tbsp extra virgin olive oil

1 onion finely diced
2 garlic cloves finely chopped
1/2 stalk celery, peeled and finely chopped
1 whole chili (I leave it whole and remove at the end)
1 pk lean beef mince about 350-400g
1 medium carrot, peeled and grated
1 large baby marrow, grated
80ml tomato paste
1 tub 400g  crushed tomatoes ( I used the pronto brand)
2tbsp Worcestershire sauce
2 tbsp lemon juice
2 tbsp balsamic vinegar
salt and pepper
fresh basil, marjoram and thyme, 1 sprig each
cornflour to thicken if necessary

In a medium saucepan, lightly fry the onion, garlic and celery.
Add the mince and fry until liquid evaporates then fry until it gets a bit of colour.
Add the chili, tomato paste and tomato chopped, 1 fill of the chopped tomato tin with water and bring to the boil.
Add other ingredients except cornflour and allow to simmer for an hour or two, the longer the better.
When almost done bring the pot of water to the boil for the pasta.
adjust seasoning for the sauce and thicken with cornflour mixed with water if you like a thicker sauce.
Boil the pasta in salted water for about 8-10 minutes. Strain and coat in a little olive oil.
Serve with a side of chili, Parmesan and basil leaves.

Recipe and picture copyright by Tamsyn Wells.

Apple, banana and peanut butter Muffins

It is just a few weeks until I do my 70.3 Ironman race, we have been training for a year now and I am excited to have the big day arrive. For the last few months we have been testing training fuels to take along on our 4 hour long rides. This weekend I made these muffins, apples add a bit of carbohydrate, egg for protein, banana for potassium, almonds for fat and energy, coconut for energy and electrolytes and finally peanut butter for protein, they definitely kept me going on this long training session.
This recipe may be made dairy free if you omit the butter in the topping and replace with coconut oil.

Apple, banana and peanut butter Muffins
makes 18

Topping:
2 tbsp butter or coconut oil if you are dairy intolerant
2/3 cup brown sugar
1/2 tsp cinnamon
1/2 cup crushed almonds
125ml peanut butter

Mix together.

Muffin:
1/2 cup sunflower oil
1 1/3 cup brown sugar
1 orange zested, just keep the zest
1 egg
1 cup coconut milk or buttermilk
2 1/2 cups flour
1/4 tsp salt
2 1/2 tsp Baking Powder
1/2 tsp Baking soda
1 3/4 cups fruit, I used a grated green apple and a mashed banana

Put the oven on 200 degrees Celsius.
Line a muffin tray with cupcake cups.
Mix the dry ingredients, flour, salt, baking powder, baking soda.
In another bowl mix the wet ingredients, oil, brown sugar, zest, egg, coconut milk, fruit.
Mix the two together, wet and dry.
Spoon into the muffin cups, place a dollop of the topping on each muffin and bake for 15 minutes on 200 then turn it down to 170 degrees Celsius for 8 minutes. They ready when spongy and bounce back on top.
They freeze well.

Recipe and picture copyright by Tamsyn Wells

Downtown Ramen

I visited our first official Ramen Bar in Cape Town the other day and was pleasantly surprised, situated in Harrington street, filled with a hip crowd the Ramen lived up to those I have tried in Hong Kong.

The menu is small but has all you need really, its a Ramen bar and they have Ramen. A chalkboard menu with starters and mains, a vegetarian or meat option for both. A small place with communal tables.

I suggest a Bao to start which is a soft steam bun with a filling of either beef, pork or eggplant, the beef was sold out so we went with the pork buns, soft and light we loaded ours with the Asian version of tomato sauce,  Siratcha a spicy chilli and garlic condiment.

Watching everybody slurping up their Ramen we were excited when ours was placed in front of us, a heavy beautiful deep black bowl with a lid and a huge wooden spoon for slurping. We quickly opened our steamy lids and an amazing site awaits, a bowl full  of broth, pork, noodles, seeds, sprouts, egg, chilli and spring onion making every mouthful a different taste, pretty as a picture.

All I could say was maybe in Hong Kong the broth was a little richer or deeper flavoured but it was really nice on a summer night to have a slightly lighter version, go for the added egg and chilliwhen the waiter asks.

I will be back soon, great food and great vibe and great music, will slurp noodles to Wu Tang Clan in sunny Cape Town any day.

Downtown Ramen

103 Harrington Street, Cape Town (entrance inside Left'y)

021-4610407

Pictures and article Copyright by Tamsyn Wells

Coconut, rice flour and chia seed pancakes

I have been missing from my blog for a while due to the fact I bought an entry to the 70.3 half Ironman race which is taking place in January next year... it's just around the corner now, so when I am free from work I am training most of the time, not to mention the fact that I have not really had a chance for restaurant testing either as our only stop is for breakfast and beer to fuel our long rides.

One of the other lessons we learning lately is firstly waking up early and having a need to eat something that your stomach will tolerate at 4:30am as well as foods that we can take with on our training that will give us the endurance we need.

So I find myself on my off day with a cupboard full of foods to aid my training so I came up with this recipe, the chia seed is known for its omega 3 and endurance capabilities, the coconut is energy dense and easily digested as well as contains loads of electrolytes needed to replenish your lost fluids.

Coconut, rice flour and chia seed pancakes

Makes 3 x10cm 

80ml rice flour

80ml cake flour

7.5ml baking Powder

10ml crushed flaked almonds

2tbsp rough chop fresh coconut (optional, can replace with dessicated)

1tbsp chia seeds, allowed to swell in 100ml water for 10 minutes

2 eggs

10ml honey, I use raw

80ml coconut milk

pinch of salt

Oil and spray and cook for frying

Mix the dry ingredients together, flours, baking powder, almonds and coconut.

Separately mix the wet ingredients, honey, eggs, chia mix, salt and coconut milk.

Slowly add the wet to the dry and mix until smooth.

Spray a non stick pan with spray and cook, add a little oil just to coat the pan, allow to heat.

Pour a third of the mix into the pan or make them as big as you wish, fry until golden on both sides and repeat with the mix.

I served with raw honey and butter melted on top but it would go great with jam and cream, mashed banana and yoghurt, ice cream, bacon and maple syrup. 

Enjoy warm.

Recipe and pictures copyright by Tamsyn Wells

Black Tonics

My new favorite summer drink is a Black Tonic or Cafe' Tonic, basically a mix of tonic water and espresso.

This new trendy drink is appearing on menu's in New York, Berlin and Tokyo, possibly sounds a bit weird but I figured I would try it, the slight bitter tonic flavour is totally complemented by the similar bitterness from the coffee.

I used one tin of Schweppes Tonic water and a Caffeluxe coffee pod, the trending cities mentioned above however say they get the highest quality tonic and coffee for the best result so my next one will be with another brand but the Schweppes one is a good start.

This drink must be poured carefully otherwise you end up with a bubbly mess. I placed the tonic in a glass with some ice. Brew your shot (I used a single shot) of espresso, tip your glass and pour it slowly over the tonic. The drink should separate creating a foamy top similar to a Cappuccino.
After your first one you will be hooked :)

Oreo & cream Cupcakes and Burnt Twinkies

I made cupcakes for my Triathlon training group, it's tradition on your birthday and since we were all running hills and swimming 2k's I made the richest and most decadent ones I could!

The first one is based on cookies and cream and of course the best cookie out there is the Oreo.

Oreo and Cream Cupcake

Makes 20

Biscuit base:

1 pk - 400g Oreo cookies

140g salted butter

Cupcake mix:

80g dark chocolate, I used Albany

200g cake flour

120g castor sugar

3/4 tsp bicarb

25g cocoa powder

1/2 tsp salt

2 large eggs

160ml coffee

160ml buttermilk

140ml sunflower oil]

100ml cream

Buttercream:

630g icing sugar, sifted

300g butter

5tbsp milk

1/2 vanilla pod

Oreo crumbs

Blend the biscuits until fine, melt the butter and mix through. 

Line a cupcake tin with cupcake cups and press a spoonful of biscuit mix into the base of each cup. Keep the leftover crumb for the buttercream.

Preheat the oven to 170 degrees Celsius.

Finely chop or blitz the chocolate. Sift the other dry ingredients adding it to the chopped chocolate.

Mix the wet ingredients together except the cream. Using a mixer.

The mixture is quite runny, pour over the biscuit base and bake for 20-25 minutes until the top springs back.

Meanwhile mix the buttercream, beat the butter until white with a cake mixer using the paddle attachment. Sift the icing sugar onto the butter, add the vanilla seeds out the pod and the milk.

Mix slowly to start then beat fast until light and fluffy, fold in the Oreo crumbs.

Once the cupcakes are cool, take a chopstick and make a hole in the centre of each cake. Whip the cream with a little sugar and pipe into the hole. Top with buttercream and more crushed Oreo to decorate.

So being a chef I know not everybody likes chocolate and these people would go vanilla any day, here is my Burnt Twinkie vanilla cupcake.

Burnt Twinkie Cupcakes

Makes 12

Biscuit base:

1 pack tennis biscuits, blended until fine

100g butter  melted

Cupcakes:

125g butter

1/2 cup light caramel sugar

2 large eggs

3/4 cup cake flour

1/2 tsp baking soda

1tsp baking powder

1 vanilla pod, seeds only

3tbsp buttermilk

100ml cream - for filling

Burnt Meringue Icing

2 egg whites

3 cups icing sugar

squeeze of lemon juice

Preheat the oven to 170 degrees Celsius.

Mix the biscuits and butter, Line a muffin tray with cupcake cups. Press a spoonful of biscuit mix into each cup.

For the cupcakes, use a food processor, place the butter and sugar in and blend until light in colour, add other ingredients and blend until smooth.

Spoon the mix over the biscuit base and bake for 20 minutes or until springy.

Meanwhile make the icing by whipping the egg whites and sifted icing sugar for 5 minutes, add the lemon juice and whip for another 3 minutes. Place in a piping bag.

Once the cakes are cooled, use a chopstick to make a hole in the centre, whip the cream with a little sugar and pipe into the centre.

Top each cake with the meringue topping and burn with a blow torch.

Both are now my new favorites, cant wait to see what the other athletes bring in the future.

Recipes and pictures copyright by Tamsyn Wells

Pot Luck club and Gallery Sunday Brunch

I have posted about Pot Luck club before and it remains my favorite tapas restaurant by far, this post however is about their Sunday brunch which I tried for my birthday recently with my chef friends, sharing food with them is always my favorite.

The meal costs R350 for the menu in the picture but I suggest you add the bottomless bubbly and the bloody mary bar for an extra R150,  the constant flow of Graham Beck and bloody mary's with every topping possible from caviar to pickled onions and chorizo sausage definitely adds to the festive sharing feel of the brunch.

The food begins to arrive perfectly paced and beautifully presented with our waitress explaining each dish and also accommodating food allergies where need be.

Endless tapas keep arriving giving us a taste of food from different countries and using all different cooking methods, flavour combinations and textures from classic french to korean, a real treat.

Besides the food and service the venue is spectacular with a full surrounding view of Cape Town and Table mountain, main course arrives just before everybody is drunk on bubbles and finally dessert was a fun popcorn milkshake and churros, most delicious milkshake ever topped with honeycomb coated popcorn.

I cant wait to go again, sit on the top of Cape Town being wined and dined by Luke Dale Roberts and his team. Great birthday treat. Brunch is from 11am - 2pm and you must book.

Pot Luck Club and Gallery

021- 4470804

Pictures and review copyright by Tamsyn Wells

Pea, Bacon and Yolk Ravioli with B-well oil pesto

A friend of mine joked saying what am I going to say about an oil in a post, well chefs love any new product and this was a gift from B-well, it is a new range of oils endorsed by CANSA and the Heart and stroke foundation. I can by no means guarantee its health benefits but what I do know is that you should not fry pure extra virgin olive oil and I myself cook with a blend daily.

This oil has a very high ratio of olive oil in the blend and uses best quality olives and canola seeds, adding the other oils raises the smoke point of the oil allowing for use while frying and with a high enough olive ratio it can be drizzled on salads and used in marinades too.

They running a competition on their website and Facebook page where you can upload a recipe using the product with great prizes to win. Below is my B-well recipe.

Pea, Bacon and Yolk Ravioli with B-well oil pesto

serves 2

I chose this recipe as it uses the oil raw and cooked and as a flavour agent in the pesto, it did a great job, the bottle is made with an easy pour top and the olive taste was not too overpowering. I have also had a ravioli craving for ages now so today was a good time to try the oil and cure my craving. Enjoy my dish with a nice woody Chardonnay on this wintry day.

Pasta dough

Serves 2

200g 00flour or cake flour

2 eggs

pinch of salt

1 tsp B-well Extra Virgin Olive and Canola oil

Place the flour in a bowl, mix in the salt, make a well in the centre, add the eggs and the oil.

Mix together starting in the centre until combined, knead until smooth only adding flour if necessary.

Cover and allow to rest while the filling is being made.

Once rested , roll out using a pasta machine going from the thickest setting to the second last setting.

lay on a floured surface.

Using the filling below, place teaspoons full along the bottom half of the pasta sheet with 2.5cm intervals in between, brush between with egg and fold the top half down over the fillings. Use your hands to gently work the air bubble out from around each mound of filling, cut square or round, rest.

I made one with an egg yolk resting in the pea puree which was delicious but optional and expensive.

Bring a pot of salted water to a simmer and blanch the ravioli for 4-5 minutes. Strain.

Serve with your choice of sauce or try my pesto below.

Pea and Parmesan filling

Serves 2

1/2 onion finely chopped

1 garlic clove chopped

10ml B-well Extra Virgin Olive and Canola oil

1.5 cups of frozen peas

2 tbsp grated Parmesan

salt and pepper

squeeze of lemon juice

1/2 packet streaky bacon

Fry the garlic and onion gently in a pan with the oil until softened.

Pour 2 cups of boiling water over the peas, when soft strain and cool with icy water to keep the green colour, strain.

Blend everything together with a hand blender and adjust seasoning. Refrigerate until ready.

Fry the pieces of bacon until crisp and use when plating.

Herb Pesto with sunflower seeds

Serves 2

1 big handful of mixed herbs, I used mainly parsley and basil with a little dill and mint

15ml sunflower seeds toasted

20ml grated Parmesan cheese

1/4 piece of garlic

35ml B-well Extra Virgin Olive and Canola oil

Salt and pepper

Squeeze of lemon

Blend with a hand blender adding the oil slowly while mixing, adjust seasoning.

To Assemble

Place on a plate, top with pesto, plain blanched peas, Parmesan shavings, crispy bacon and baby fine herbs. Drizzle with B-well Extra Virgin Olive and Canola oil.

This recipe may be made vegetarian by omitting the bacon and I would add danish feta for a salty taste.

Recipe and pictures copyright by Tamsyn Wells

The Royal George Hotel and Pub

I am back from an amazing holiday, I look forward to travel the whole year and work towards it each day. The bug bit me very hard since my first overseas trip to Italy and now I cannot resist an invite from my friends to join them discovering places that win my heart across the world.

I am going to write starting at the end since this little hotel will never be forgotten, having been on boats, in big hotels, overnight bus drives and staying in central London where nobody really paid any attention to us I felt right at home at The Royal George situated in Birdlip, the Cotswold region of London.

They are a Hotel with conference facilities for weddings, they hosted two while we were there, a Pub you just want to hang out in, serving real London Ales which I learnt have no gas and are served at room temperature, a restaurant with food served all day and garden seating for the summer days which I was lucky to have.

Their menu has all the classic pub food on it which I was eager to try having put many a dish on our menu's back home and only guessing what it really should taste like. They have special evenings like Thursday's is curry night, quiz night and Friday night is a live band.

First and possibly my favorite was their Chicken Caesar salad, juicy chicken, crunchy croutons and a perfect dressing, I could have eaten the whole bowl. The other dish a ham hock and black pudding hash with mustard cream, mushy peas and a poached egg, this was a nice light starter but I still need to sample black pudding as I could not taste it with the other components of the dish... I will have to return to London to try black pudding again one day.

On curry night we tried the Chicken Korma with onion bahji's and naan bread and of course I had to have fish and mushy peas, a British classic, both really comforting and tasty.

On my sad last night I tried the house speciality, a beef and ale pie which was so moreish and tasty with all the extra gravy and crispy pastry, normally served with mash but I switched for chips,  I finished the whole pie myself. To end off we shared an apple pie with custard and clotted cream ice cream which was surprisingly light with the tastiest tangy apple filling, our apples don't taste like a British apple that's for sure. I was not an apple pie fan but I am now.

Staying at the Royal George was a great ending to my holiday, their breakfast was a treat with great service and all the spoils of Eggs Benedict and Scottish smoked salmon. I got to know the staff, some of the guests bonded over the Soccer World Cup even though England went out, as well as helpful advice and friendliness from the General Manager, Michael Jeffries, always ensuring my favorite drink a "beer and black" Fosters beer with blackcurrant cordial is perfectly poured and my friends Guinness beer always topped with the classic clover leaf. 

I suggest this hotel if you travelling through the Cotswolds, it is very central and easy to drive through the other towns especially with a happy full stomach from breakfast and a peaceful sleep although not dark for very long.

Pictures and article copyright by Tamsyn Wells