Colourful Saturday Dishes!!!

On our lunch dish, we plate, Instant Pot recipe: the Black Pepper Beef Stew

Super tender and delicious Black Pepper Beef Stew is one of my favorite easy weeknight recipes.

The beef is cooked till fork-tender, and the potato and carrots soak up all the delicious gravy.

Make extra rice 

Black Pepper Beef Stew is hands down one of my favorite recipes.

The gravy is inspired by my Taiwanese night market black pepper sauce that is tangy, peppery, savory, and delicious.

The two secret ingredients that make the gravy special are ketchup and Worcestershire sauce.

Ketchup provides a subtle sweetness, while the Worcestershire sauce gives body and tanginess to the gravy.

Depending on your spice tolerance, adjust the amount of black pepper added. 

ingredient list 

I am using an instant pot to save time to make Black Pepper Beef Stew.

I prefer to sauce and brown the beef on the stove in a pan to speed up the process, but if you want a one-pot dinner, you can also use the saute function in the instant pot.

If you don’t have an instant pot, don’t worry, you can also prepare everything on the stove.

Add an extra 1.5 cup of beef stock and bring it to a simmer. Once the stew is simmering, turn the heat down to medium-low, put the lid on, and let it cook for 1.5 hours.

Make sure to stir occasionally to prevent it from sticking to the bottom. 

Beef Finger Meat 

Beef Finger meat is my faovirte affordable and tender cut of beef I love using when making Black Pepper Beef Stew.

It is a popular cut of meat used for stews in Taiwan because it is super tender and flavourful.

You can get beef finger meat at most butcher shops and Asian grocery stores.

If you can’t find beef finger meat, you can substitute it with beef chuck or oxtail.

The cooking time in an instant pot will be increased to 45 minutes. 

Black Pepper Beef Stew 

Ingredients 

2 lb of Beef Finger Meat 

1 medium onion, peeled and sliced 

3 medium carrots, peeled and cut into bite-size pieces 

1 lb baby potatoes, halved

Three stalks of Celery, cut into bite-size pieces 

3.5 tbsp of Oyster Sauce or Vegetarian Oyster Sauce 

2 tbsp of Black Pepper 

2.5 tbsp of Ketchup 

2 tbsp of Worcestershire Sauce 

1.5 tsp of Sugar 

3 Bay Leaf 

2.5 tbsp Garlic, minced 

4 cups of Beef Stock 

Kosher salt

Freshly ground black pepper

Method:

Cut beef finger meat into bite-size pieces and season with black pepper and salt. 

Brown the beef for 2-3 minutes and add the meat into the instant pot. 

Next, using the same pan, saute onion and celery for 3-4 minutes, and add it to the instant pot. 

Add carrots and potatoes to the instant pot and mix everything.

Season with 3.5 tbsp of oyster sauce, 2 tbsp of black pepper, 2.5 tbsp of ketchup, 2 tbsp of Worcestershire sauce, 1.5 tsp of sugar, three bay leaves, 2.5 tbsp of minced garlic, and 4 cups of beef stock. 

Put the lid on, pressure cook for 30 minutes, and naturally release. 

Prep Time

10 mins

Active Time

40 mins

Total Time

50 mins

Course: Dinner, Main Course, Side DishCuisine

Colourful Saturday Dishes!!!

For lunch on Colourful Dishes, we plating the Pap and tripe stew, a Traditional South African cooking at its finest

Lean into tradition when you cook for your family. This hearty pap and tripe stew is a local dish that you should try at least once.

Sometimes when you want to treat your family with a great dish, you should lean into tradition. In South Africa, pep or maize meal is a staple and enjoyed with everything from breakfast to braais, tarts, and even dessert. 

This pap and tripe stew recipe leans into tradition and makes something hearty and beautiful. So, it’s time to find your local butcher and purchase some tripe and make an unconventional yet traditional family meal.

PAP AND TRIPE SUGGESTIONS

Beef tripe is made from the muscle wall (the interior mucosal lining is removed) of a cow’s stomach chambers. 

Even though it’s often cleaned, make sure to clean it a bit more under warm water and you can also leave it in some milk overnight. The stew is seasoned well but you can also add some extra elements like carrots, potatoes, green beans and any other vegetables. Add some chili for a spicy kick to this rich meal.

Lean into tradition when you cook for your family. This hearty pap and tripe stew is a local dish that you should try at least once.

Pap and tripe recipe

Recipe by Asande Mpila

Course: MainCuisine: South African Difficulty: Easy

Servings

4servings

Prep time

15minutes

Cooking time

3hours 

Total time

3hours 15minutes

INGREDIENTS

500 ml boiling water

2 cups maize meal

1 kg tripe

1 onion, chopped

2 cubes beef stock

water

salt to taste

METHOD

Pap

Pour boiling water into a pot and close the pot with a lid when air bubbles begin to appear.

Add the maize meal all at once and stir for a minute.

Close the pot and let it cook on medium heat for 15 to 20 minutes.

Remove from the heat and allow to steam and serve while hot.

Tripe

Clean the tripe thoroughly and chop it into bite-size pieces.

Add the tripe to a pot and add water to cover the tripe and bring to a boil.

Reduce the heat let it simmer for 2 hours.

Add the onion, stock cubes and salt and allow to simmer for 40 minutes. Stir the pot every 15 minutes.

Serve with pap enjoy hot.

#Health Society

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This week on Health Society, we talk "Blood flows through the heart" - we learn more about blood circulation within our bodies and what directions does blood take. Let's find out 

Blood flows through your heart, lungs and body in a series of steps. After delivering oxygen and nutrients to all your organs and tissues, your blood enters your heart and flows to your lungs to gain oxygen and get rid of waste. It then flows back to your heart, which pumps the refreshed blood out through your aorta to nourish your body again.

Blood follows a path as it continuously flows through your heart, lungs and the rest of your body.

What is the role of blood flow through the heart and body?

You need continuous blood flow through your heart and body to stay alive. Your heart is a powerful muscle that pumps oxygen-rich blood out to your body.

 Once it leaves your heart, this blood flows through many blood vessels to reach every part of your body, from the major organs (like your brain) to the smallest tissues at the tips of your toes. Your blood is always on the go, and it has two main jobs while it’s flowing through your body:

It delivers oxygen and nutrients to all your organs and tissues.

It removes carbon dioxide and other waste products from those same places.

The blood then returns to your heart once it’s low on oxygen and full of waste products. It needs to get filled with oxygen and get rid of carbon dioxide so your heart pumps it out to blood vessels in your lungs.

 Your blood gains oxygen and gets rid of waste in your lungs before flowing back to your heart. Your heart gratefully accepts this refreshed blood and pumps it back out to your body.

In addition to its role in delivering oxygen and nutrients, blood also contains infection-fighting cells called white blood cells. White blood cells are crucial in protecting the body from infection. Your white blood cells circulate throughout your body and respond to infections and foreign materials.

This circulation of blood continues over and over, every second of every day. Your heart and blood vessels make it all happen, and that’s why together they’re known as your circulatory system. The many parts of your circulatory system work together like a top-notch delivery service to keep blood moving through your body on schedule.

Blockages in your blood vessels (like blood clots) or other slowdowns can disrupt this system and lead to health issues. So, it’s important to learn how blood flows through your heart and body. You can then do whatever you can to keep this powerful system — invisible to you as you go about your day — going strong.

Where does blood flow through the heart?

Your heart has four chambers, which you can think of like rooms in your home. Two are on the right side of your heart (right atrium and right ventricle), and two are on the left side (left atrium and left ventricle). Your blood flows through all four chambers — just not all in a row.

Like returning home after a long day at work, your blood returns to your heart after circulating through your body. It enters your right atrium and then directly flows into your right ventricle. (It’s like when you enter your living room and immediately keep going to your kitchen to grab a bite to eat.)

From your right ventricle, your blood can’t immediately go to the two chambers on the left side of your heart. It first needs to make a pit stop at your lungs to get rid of waste and pick up more oxygen. So it leaves your heart and goes to your lungs. (It’s like when you dash into your bathroom to take care of business and also take a quick shower.)

After leaving your lungs, your blood enters your left atrium and from there flows into your left ventricle. Your left ventricle then pumps this blood out to your body, where it makes the rounds before returning to your heart. (You go to your bedroom and get some sleep before waking up the next day and heading back out to work.)

Heart valves

Like rooms in your home, your heart chambers have doors. These doors — your heart valves — open and close to manage blood flow and keep it moving in the proper direction. You have four main heart valves:

The tricuspid valve connects your right atrium and right ventricle.

The pulmonary valve connects your right ventricle and main pulmonary artery (large artery that carries blood to your lungs).

The mitral valve connects your left atrium and left ventricle.

The aortic valve connects your left ventricle and aorta (large artery that carries blood away from your heart to the rest of your body).

How the blood flows through the heart.

Blood flows through the heart in a series of arteries, ventricles, veins and valves.

What is the order of blood flow through the heart, step by step?

The right and left sides of your heart work together to make sure blood flows throughout your whole body. Blood flows through your heart in a series of steps. These steps take place in the space of one heartbeat — just a second or two.

On the right side

Oxygen-poor blood from all over your body enters your right atrium through two large veins, your superior vena cava and inferior vena cava. These veins drain blood from your upper body and lower body, respectively, and directly empty it into your right atrium.

Your tricuspid valve opens to let blood travel from your right atrium to your right ventricle.

When your right ventricle is full it squeezes, which closes your tricuspid valve and opens your pulmonary valve.

Blood flows through your main pulmonary artery and its branches to your lungs, where it gets oxygen and releases carbon dioxide.

On the left side

Oxygen-rich blood travels from your lungs to your left atrium through large veins called pulmonary veins. These veins directly empty the blood into your left atrium.

Your mitral valve opens to send blood from your left atrium to your left ventricle.

When your left ventricle is full it squeezes, which closes your mitral valve and opens your aortic valve.

Your heart sends blood through your aortic valve to your aorta, where it flows to the rest of your body.

How much blood does your heart pump?

Your heart pumps about 2,000 gallons of blood each day. That’s enough to fill an 8-by-10-foot swimming pool.

It beats around 100,000 times daily. In an average life span of almost 79 years, your heart beats nearly 2.9 billion times.

What conditions affect blood flow through the heart?

Certain conditions can affect the pathway of blood flow in your heart. Some of these conditions include:

Arrhythmia: An irregular heartbeat like atrial fibrillation or ventricular fibrillation.

Congestive heart failure: Damage or weakness in your heart muscle, making it harder for your heart to pump blood to the rest of your body.

Coronary artery disease (CAD): Hardening and narrowing of the arteries that carry blood to your heart muscle due to plaque buildup.

Peripheral artery disease (PAD): Hardening and narrowing of the arteries that carry blood to the rest of your body due to plaque buildup.

Heart attack: A sudden blockage in your coronary artery that cuts off oxygen to part of your heart muscle.

Heart valve disease: A heart valve that doesn’t work properly. 

For example, it may be narrowed or leaky.

Structural congenital heart defects: Problems with your heart structure that are present at birth, including bicuspid aortic valve disease.

Sudden cardiac arrest: Sudden loss of heart function because of a malfunction in your heart’s electrical system.

How does blood flow through the body, step by step?

Your heart pumps oxygen-rich blood through your aortic valve and into your aorta.

 Your aorta is your body’s main artery, and it has many branches that go in different directions to reach various areas of your body. Picture a tree with one main trunk (your aorta) and lots of branches (all the arteries that connect to your aorta). Your aorta and its branches are responsible for delivering blood to your entire body.

Here’s what happens once blood is in your aorta:

Blood passes from your aorta into other arteries that directly branch off your aorta (aortic branches).

The first aortic branches are your coronary arteries, which nourish your heart muscle.

Many more arteries branch off your aorta as it travels through your chest and belly.

Ultimately, your aorta splits (bifurcates) into two terminal branches called your iliac arteries. Your aorta and your iliac arteries form an upside-down Y near your belly button.

Many of your aorta’s branches have their own branches, which you can think of like twigs. These arteries meander through every part of your body.

Blood flows from your arteries into even smaller blood vessels called arterioles.

Your arterioles link up with vessels that are smaller yet, called capillaries. Your capillaries have very thin walls that allow oxygen and nutrients to pass into your organs and tissues.

After swapping the oxygen and nutrients for the waste products, your capillaries connect with venules. Your venules are small blood vessels that link up with veins.

Your veins carry blood that’s now low in oxygen and full of waste back toward your heart.

Blood from all your veins ultimately ends up in your superior vena cava and inferior vena cava. These two large veins empty the blood directly into your heart’s right atrium.

Your blood then cycles through your heart and lungs before going back out to your body all over again.

Blood flow through your body is a complex and beautiful system. It operates 24/7, whether you’re awake or asleep. This constant blood flow allows you to think, speak, move and interact with your environment.

What conditions affect blood flow through the body?

Many different circulatory system diseases can disrupt normal blood flow through your body. For example, you may develop:

Weak spots in your artery wall (aneurysms).

Plaque buildup in your arteries (atherosclerosis).

Weakened or damaged veins (venous disease).

Abnormal connections between arteries and veins (arteriovenous fistulae).

Sometimes, you can prevent or at least lower your risk of these conditions. Other times, factors like heredity (the genes you inherit from your biological parents) and aging take over, and there’s not much you can do about it.

Even if you can’t prevent all the conditions affecting blood flow, you can work with a healthcare provider to manage any problems that come up and keep them from getting worse.

How can I improve blood flow in my heart and body?

Here are some things you can do to support healthy blood flow:

Reach and keep a weight that’s healthy for you.

Eat a heart-healthy diet.

Exercise for about 150 minutes per week (that’s 30 minutes, five days a week).

Limit alcohol intake.

Manage stress with healthy coping techniques such as talk therapy or meditation.

Quit smoking or using any tobacco products.

A note from Cleveland Clinic

Close your eyes and imagine what you could see from an airplane window as you prepare to land near a big city. Picture complex networks of roads and highways, connecting and diverging at various points. Long lines of cars all move along, intent on keeping up with the flow of traffic and reaching their destinations. A similar hustle and bustle goes on inside your body all the time, on a much smaller scale, as blood moves through your heart and blood vessels.

The tiny inner workings of your body are easy to forget about because you don’t see them every day. Yet this constant blood flow keeps you alive day in and day out. You may not need to know every detail of how it all works. But knowing the basics can help you talk with your healthcare provider about any issues that come up or simply about ways to stay healthy. Don’t hesitate to reach out to your provider with questions or concerns about blood flow or any aspect of your health.

Information provided by: Cleverland Clinic 

Disclaimer: Pictures featured in this article are from various health sources. For medical advice, please consult your healthcare provider

 

Health Society, proudly brought to you by: Wolmaransstad Link

#Health Society

@wolmaransstadlink.news 

On Health Society, we discuss Bipolar disorder, what causes it and how can it be treated?? Let's find out 

There are several types of bipolar and related disorders:

Bipolar I disorder. You've had at least one manic episode that may come before or after hypomanic or major depressive episodes. In some cases, mania may cause a break from reality. This is called psychosis.

Bipolar II disorder. You've had at least one major depressive episode and at least one hypomanic episode. But you've never had a manic episode.

Cyclothymia. You've had at least two years — or one year in children and teenagers — of many periods of hypomania symptoms and periods of depressive symptoms. These symptoms are less severe than major depression.

Other types. These types include bipolar and related disorders caused by certain drugs or alcohol, or due to a medical condition, such as Cushing's disease, multiple sclerosis or stroke.

These types may include mania, or hypomania, which is less extreme than mania, and depression. Symptoms can cause changes in mood and behavior that can't be predicted. This can lead to a lot of distress and cause you to have a hard time in life.

Bipolar II disorder is not a milder form of bipolar I disorder. It's a separate diagnosis. While the manic episodes of bipolar I disorder can be severe and dangerous, people with bipolar II disorder can be depressed for longer periods of time.

Bipolar disorder can start at any age, but usually it's diagnosed in the teenage years or early 20s. Symptoms can differ from person to person, and symptoms may vary over time.

Mania and hypomania

Mania and hypomania are different, but they have the same symptoms. Mania is more severe than hypomania. It causes more noticeable problems at work, school and social activities, as well as getting along with others. Mania also may cause a break from reality, known as psychosis. You many need to stay in a hospital for treatment.

Manic and hypomanic episodes include three or more of these symptoms:

Being much more active, energetic or agitated than usual.

Feeling a distorted sense of well-being or too self-confident.

Needing much less sleep than usual.

Being unusually talkative and talking fast.

Having racing thoughts or jumping quickly from one topic to another.

Being easy to distract.

Making poor decisions. For example, you may go on buying sprees, take sexual risks or make foolish investments.

Major depressive episode

A major depressive episode includes symptoms that are severe enough to cause you to have a hard time doing day-to-day activities. These activities include going to work or school, as well as taking part in social activities and getting along with others.

An episode includes five or more of these symptoms:

Having a depressed mood. You may feel sad, empty, hopeless or tearful. Children and teens who are depressed can seem irritable, angry or hostile.

Having a marked loss of interest or feeling no pleasure in all or most activities.

Losing a lot of weight when not dieting or overeating and gaining weight. When children don't gain weight as expected, this can be a sign of depression.

Sleeping too little or too much.

Feeling restless or acting slower than usual.

Being very tired or losing energy.

Feeling worthless, feeling too guilty or feeling guilty when it's not necessary.

Having a hard time thinking or concentrating, or not being able to make decisions.

Thinking about, planning or attempting suicide.

Other features of bipolar disorder

Symptoms of bipolar disorders, including depressive episodes, may include other features, such as:

Anxious distress, when you're feeling symptoms of anxiety and fear that you're losing control.

Melancholy, when you feel very sad and have a deep loss of pleasure.

Psychosis, when your thoughts or emotions disconnect from reality.

The timing of symptoms may be described as:

Mixed, when you have symptoms of depression and mania or hypomania at the same time.

Rapid cycling, when you have four mood episodes in the past year where you switch between mania and hypomania and major depression.

Also, bipolar symptoms may happen when you're pregnant. Or symptoms can change with the seasons.

Symptoms in children and teens

Symptoms of bipolar disorder can be hard to identify in children and teens. It's often hard to tell whether these symptoms are the usual ups and downs or due to stress or trauma, or if they're signs of a mental health problem other than bipolar disorder.

Children and teens may have distinct major depressive or manic or hypomanic episodes. But the pattern can vary from adults with bipolar disorder. Moods can shift fast during episodes. Some children may have periods without mood symptoms between episodes.

The most noticeable signs of bipolar disorder in children and teenagers may be severe mood swings that aren't like their usual mood swings.

When to see a doctor

Despite their mood extremes, people with bipolar disorder often don't know how much being emotionally unstable disrupts their lives and the lives of their loved ones. As a result, they don't get the treatment they need.

If you're like some people with bipolar disorder, you may enjoy the feelings of euphoria and cycles of being more productive. But an emotional crash always follows this euphoria. This crash can leave you depressed and worn out. It could cause you to have problems getting along with others. It also could leave you in financial or legal trouble.

If you have any symptoms of depression or mania, see your healthcare or mental health professional. Bipolar disorder doesn't get better on its own. A mental health professional with experience in bipolar disorder can help you get your symptoms under control.

Information provided by: Mayo Clinic 

Disclaimer: Pictures featured in this article are from various health sources. For medical advice, please consult your healthcare provider

 

Health Society, proudly brought to you by: Wolmaransstad Link

Cold temperatures forecasted for Maquassi Hills on Saturday

Boskuil - It's clear and sunny conditions for Boskuil, Makwassie, Leeudoringstad, Wolmaransstad and other areas of Maquassi Hills on Saturday 

Cool weather conditions are imminent with temperatures remaining cool in the afternoon with possible slight warmth 

Wind speed is forecasted at 6 km for areas of Maquassi Hills on Saturday. No rain has been forecasted for areas of Maquassi Hills 

Areas of North West are also seeing partly conditions with cold temperatures on Saturday amid cold weather patterns 

Residents should do outdoor activities if necessary, however cool/cold conditions may persist throughout the day 

These are

Minimum/maximum

 temparatures:

Maquassi Hills:

5//16°C , clear/cloudy

/windy

        skies with

 warm/cool

                                                         conditions/ 0% 

of expected rainfall

Matlosana:

7//16°C , clear/cloudy /windy

 skies

  with 

    warm/cool

         conditions/ 1% of expected

                                rainfall

JB Marks:

7//19°C , clear/cloudy /windy

 skies

 with  warm/cool 

                          conditions/ 3% of expected rainfall

Mamusa:

5///17°C , clear/cloudy /windy

 skies

 with warm/cool  conditions/ 3%

 of expected rainfall

Tswaing: 

5//16°C , clear /cloudy /windy

skies

  with  warm/cool conditions

/3% of                                           expected rainfall

Lekwa-Taemane:

6//17°C ,   clear/cloudy /windy

 skies

with warm/cool conditions

/ 6% of expected rainfall

Naledi:

6//20/°C,    clear/cloudy /windy

 skies with                   warm/coo

l conditions/ 7% of expected       rainfall

Greater Taung:

4//20/°C ,   clear /cloudy /windy

skies with warm/cool  conditions/ 4% of  

    expected rainfall

Mahikeng LM:

4//17°C ,   clear /cloudy /windy

skies with warm/cool                  conditions/ 0% of expected 

     

rainfall

Ditsobotla:

3//16°C , clear /cloudy /windy

skies with warm/cool           conditions/ 4%     of expected                              rainfall

Rustenburg LM:

5//19°C , clear /cloudy /windy

skies with warm/cool

  conditions/ 4% of 

            expected                                         rainfall

Weather data provided by: The Weather Channel in collaboration with Wolmaransstad Link

Powered by Blogger 

Updated: July  2025  

#WolmaransstadLinkWeather

Colourful Saturday Dishes

This morning we prepare, the One Pan Healthy & Simple Breakfast Recipe

Breakfast important for a busy person with repetition and routine. It’s not always the most fun thing ever but it’s essential, as a self-employed gal, to stay on track and be productive. I try to mix up my schedule as much as I can. 

There’s one area where repetition and routine don’t bother me, and that’s breakfast. I use the same one pan, healthy and simple breakfast recipe darn near every morning!

I won’t lie and say the first thing I do is eat every morning, but instead, make a giant pot of coffee. I do believe breakfast is the most important meal of the day, so as soon as I have an initial cup of coffee and the brain fog has lifted, I head to the kitchen to make my healthy and simple breakfast. 

I know that if you follow along on this blog and also on my Instagram then you know I get to eat at an enormous amount of breakfast and brunch spots, but when I’m not doing that, I’m at home making breakfast.

 I wanted to share with you my healthy and simple breakfast recipe that makes virtually no mess and takes less than 15 minutes to make and clean up because you’re cooking it all in one pan. Perfect for people on the go who need a power boost for the day or a boatload of kids to feed quickly!

Need some other quick and easy breakfast recipes? Check some more out here:

Ham & Cheese Egg Cups

Bruschetta, Eggs & Quinoa Bowls

Organic Peach & Raspberry Protein Smoothies

What kind of eggs should you use for the one pan healthy & simple breakfast recipe?

My personal preference is eggs over hard but you can cook your eggs however you want! Scrambled eggs tend to make the pan a bit messy and stuck so if you make scrambled eggs, make sure you do that step last. 

However, If you’re making this recipe for more than 2 people, scrambling the eggs will make it easier and faster because you can cook all of the eggs at once versus frying 3 at a time for each person. If you’re looking for runny eggs cook them over medium or over easy! I always use cage-free organic brown eggs from Sprouts. 

What makes this recipe so healthy?

First off, organic, cage-eggs are full of protein and several kinds of vitamin B and don’t have antibiotics and hormones, which helps keep you healthier! All the nutrients in eggs give you a boost in the morning, sharpen your brain function, and keep your cholesterol low.

The organic super greens blend made with baby spinach, baby chard, and baby arugula, and organic butter from Sprouts are chock-full of nutrients like Vitamin K, A, D, Iron, C. Calcium, magnesium, and fiber that aids in decreasing inflammation, detox the body, skin health, oxygen production, and help with digestion (just to name a few benefits). 

The tomatoes on the side also have a few health benefits. I always love tomatoes with just about anything so that’s why I added them to this recipe! Great sources of folate, vitamin K, and potassium, tomatoes are fabulous for reducing the risk of heart disease and promotes digestive health!

*this is not meant to be medical advice and I am not a Doctor or nutritionist. Please consult with your doctor for any changes in your diet

bloody mary obsessed one pan healthy and simple breakfast recipe 4.jpg

Is the one pan healthy and simple breakfast vegetarian?

Yes, this recipe is vegetarian! However, it is not vegan and couldn’t be based on the fact the main ingredient is eggs. You could substitute tofu or soyrizo for vegan options and use olive oil instead of butter.

How do I cook it all in one pan?

To cook everything in one pan, first butter the pan and cook your eggs. While the eggs are cooking, cut up your tomatoes. Once eggs are done to your liking, transfer them to your plate. Add some more butter to the pan and sautee your super greens for 2-3 minutes. Voila! You have an entire one pan healthy and simple breakfast in less than 15 minutes!

Can I add anything else?

Absolutely! You can add things like chicken sausages, which can also be cooked in the same pan or heated in the microwave on the plate you plan to eat your breakfast on while the rest of the food is cooking. You can also top your eggs and super greens with things like cheese or hot sauce. My personal favorite is green or chipotle Cholula sauce!

For the one pan healthy and simple breakfast you will need

Ingredients

3 organic, cage-free eggs

2 compari tomatoes, quartered

Large handful of organic super greens mix (organic spinach, organic chard, organic kale, organic mizuna)

1 tablespoon of organic butter 

Fresh cracked black pepper and sea salt

Equipment

1 frying pan

1 spatula

Knife

Colourful Saturday Dishes!!!

On your weekend morning, we prepare the Breakfast hash. A fry-up is great when friends are staying over—simply multiply the ingredients given below by however many people you are feeding. Source the best local ingredients you can and follow up with a big walk.  

You can have your eggs boiled or poached, if you prefer.

Our family eats an Irish breakfast or some parts of it at least once a week, and not always in the morning. 

We're lucky to have great producers of bacon and, of course, black and white pudding, which is a particular specialty of Cork County. Black pudding (blood sausage) may be more popular worldwide, but white pudding is very popular in Ireland and an important part of an Irish breakfast. 

White pudding is similar to black pudding, but it contains no blood—only pork, spices, and usually oatmeal. I love this big cooked breakfast, but it isn't something I'll eat early in the morning before I go for a run!

Recipe information

Total Time 25 minutes

Yield 1 serving

Ingredients

Vegetable, sunflower, or olive oil, for frying

Butter, for frying and spreading on toast

1-2 medium-size pork sausages

1-2 slices (rashers) thick-cut, dry-cured, smoked or unsmoked, Canadian (back) or regular (streaky) bacon, rind removed

2 to 3 slices of black and/or white pudding

2 ounces (50g) button mushrooms, sliced, or 1 large flat mushroom, stem removed

Salt and freshly ground black pepper

1 ripe tomato, halved

Pinch of sugar (if roasting the tomato in the oven)

For the eggs:

1 to 2 eggs

1/2 tablespoon milk (for scrambled eggs)

1 to 1 1/2 tablespoons (5-20g) butter (for scrambled eggs)

2 slices white or whole-grain (brown) bread

Preparation

Step 1

Heat 1 tablespoon oil and 1 tablespoon butter in a large frying pan over a medium heat. Add the sausages and fry for 10 to 15 minutes, until golden and cooked through. Add the bacon and fry for 3 to 4 minutes on each side, until crisp and golden, dabbing off any milky liquid with paper towels. Add the black and/or white pudding slices to the pan and fry for 2 to 3 minutes on each side, until beginning to crisp; the white pudding (if using) should turn golden. Remove the sausages, bacon, and pudding slices from the pan and drain on paper towels.

Step 2

Place in an ovenproof dish in a low oven to keep warm.

Step 3

Meanwhile, add a dash of oil and pat (knob) of butter to another frying pan over medium heat. Add the button mushrooms and sauté for 3 to 4 minutes, until softened and turning golden. Season with salt and pepper, then remove from the pan and keep warm (adding to the dish with the sausages and bacon). If you are cooking a large flat mushroom, then add the oil and butter to the pan and fry the mushroom for 8 to 10 minutes, turning halfway through, until softened and browned.

Step 4

Season the cut side of the tomato halves with salt and pepper and drizzle over 1 tablespoon of oil. Gently fry them, cut side down first, for 2 to 3 minutes, then turn over and fry for another 2 to 3 minutes, until just softened.

Step 5

Alternatively, cook the large flat mushroom and/or the tomatoes in the oven. Preheat the oven to 400°F (200°C/Gas mark 6). Drizzle 2 teaspoons of olive oil over or add a pat (knob) of butter to the mushroom and season with salt and pepper before roasting for 12 to 15 minutes, until softened. If you are using the oven, begin roasting the mushroom and tomatoes a few minutes before frying the sausages and bacon. Once cooked, decrease the oven temperature to low for keeping everything warm as it is cooked.

Step 6

To fry an egg, melt a pat (knob) of butter in a small, clean frying pan over low heat. Carefully crack the egg into the pan and allow to fry gently. For an over-easy egg, fry for 1 to 2 minutes, until it begins to set, then flip over and fry for another 1 to 2 minutes. If you prefer your egg sunny side up, then fry gently for 4 to 5 minutes, until the yolk has filmed over. Remove from the pan and serve immediately with the other cooked ingredients.

Step 7

For scrambled eggs, crack the eggs into a bowl, add the milk, season with salt and pepper, and beat together. Add 1 tablespoon of the butter to a small saucepan over low heat. Immediately pour in the eggs and cook for 2 to 3 minutes, stirring continuously (I find a wooden spatula best for this), until the butter has melted and the eggs are softly scrambled. Remove from the heat immediately so that the eggs don't become overcooked. Serve with the other cooked ingredients.

Step 8

While the egg is cooking, put the slices of bread in a toaster or toast under a preheated broiler (grill) for a few minutes (and on both sides, if using the broiler/grill) until golden. Butter the toast and cut the slices in half.

Step 9

To serve, arrange everything on a warm serving plate, with the hot buttered toast on the side and with some tomato ketchup or relish.

#Trending Stories

 

@wolmaransstadlink.news 

• The Fighting Unemployment Movement has argued in a statement that, high unemployment rate is the cause of increasing criminal activities in Maquassi Hills

• Maquassi Hills Local Municipality is part of two other municipalities in the Dr Kenneth Kaunda District who will manage a sustainable development, Waste-To-Energy Project  

• Maquassi Hills Municipality was among municipalities in the Dr Kenneth Kaunda that attended a meeting with the Department of Forestry, Fisheries and the Environment to engage in reinforcing the implementation strategy for the One Million Trees initiative 

• The Department of Health in the Dr Kenneth Kaunda District supported by North West Health has opened a bidding for contractors to repair and maintain the Kgakala clinic in Leeudoringstad

• The Kgakala-based Tiragalo Secondary School has received additional chairs and tables from the Department of Education in North West 

• The DR Kenneth Kaunda District Municipality made an impact on the lives of learners of Boskuil Combined School. Member of the Mayoral Committee for Special Projects, Mpho Matsapola handed over school uniforms and shoes to selected schools in Maquassi Hills and City of Matlosana

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The Weekend Rise

 

@wolmaransstadlink.news 

Wolmaransstad CPF on the ground amid escalating crime 

 

After an intervention from the Dr Kenneth Kaunda District Municipality, the Wolmaransstad-basd Community Policing Forum has hit the ground following increasing crime levels 

Residents of Tswelelang have reached to the district police top brass during an imbizo last year regarding poor service delivery from police in address crime issues

Residents argued that police do not address crime in various well-known hotspots in Tswelelang 

House breakings/robberies,  rape as well as assault were reported to have skyrocketed in Wolmaransstad 

CPF Chairperson said, criminals use "group-force" to execute a crime 

Wolmaransstad is a Central Business District for Makwassie, Leeudoringstad, Witpoort, Boskuil as well as surrounding farms 

In a significant step towards enhancing community safety, the DR KK District Municipality's Office of the Executive Mayor has donated essential crime prevention and self-defense items to the Community Policing Forum (CPF) in Wolmaransstad

The initiative aimed at strengthening crime-fighting efforts and equip community members with the necessary resources to protect themselves and their neighborhoods

The district said, their donation was met with applause from local residents, who welcomed the municipality’s commitment to tackling crime at the grassroots level

Magalies Water still provides with services despite a prediction to go bankrupt this year 

 Magalies Water was predicted to have gone bankrupt by June this year, this is as municipalities are owing the waterboard

Maquassi Hills is among those municipalities that owes the water board millions of rands

Debt-collection measures are being implemented by the Magalies Water Board to avert expected bankruptcy by June this year due to escalating unpaid debts. The Department of Water and Sanitation Director-General Sean Phillips released a report highlighting municipal debt to water boards.

It identified two water boards likely to go bankrupt within the next 6 to 12 months due to outstanding municipal debt running into millions of rand. Magalies Water Board — which took over some duties of the discontinued Sedibeng Water Board in 2022 to supply some municipalities in the North West, Gauteng and Limpopo 

Inheriting those duties included taking over their geographical areas, staff, assets and liabilities. However, the transfer to Magalies Water Board did not resolve the underlying debt problem that Sedibeng Water faced, said the report

"Magalies Water Board has already reached the point where their expenditure exceeds the available bank balance and will not be able to pay their operating costs and have stopped paying for their raw water. By paying only essential expenses (salaries, electricity, chemicals and so on), Magalies Water will be able to keep going until approximately June 2025, after which they will be bankrupt and will not be able to deliver any water" - Department of Water and Sanitation Director-General Sean Phillips 

Tiragalo received new school furniture few months back

 The Kgakala-based Tiragalo Secondary School has received additional chairs and tables from the Department of Education in North West 

The department made a move after seeing a shortage of school chairs and tables, Tiragalo Secondary has been battling overcrowding for some time, the government had made promises to build a second school in Kgakala, after identifying that, Tiragalo, is the only senior school that caters hundreds of learners

Meanwhile, other learners from the area have enrolled to other schools in Wolmaransstad and Tswelelang citing overcrowding 

However, changes have been made by Bokamoso Solar to make teaching and learning more easier for teachers and learners by donating study materials and building a school library 

Some of the residents of Kgakala, have also added their voices, calling for a second senior school to be built. Residents said, the Department of Education failed them

"We need more than 2 secondary schools in Leeudoringstad. I see no reason why MHESS was built at Wolmaransstad where as we have one secondary school which caters for three primary schools in this area at this point

"Donations are meant to eradicate visible inequalities among learners" - DR KK

The DR Kenneth Kaunda District Municipality made an impact on the lives of learners of Boskuil Combined School 

 Member of the Mayoral Committee for Special Projects, Mpho Matsapola handed over school uniforms and shoes to selected schools in Maquassi Hills and City of Matlosana

 According to Matsapola, donations are meant to eradicate visible inequalities among learners, affording them equal standing in their places of learning

 The Office of the Mayor (DR KKDM) focused more on schools needing added support from government

 "The Executive Mayor has been longing to assist such communities. That is why today we embarked on this project. Our target is to reach mainly special schools and those  located in deep rural areas like farms so that we level the learning environment, thereby ensuring that teachers concerntrate on teaching rather than having to worry about economic inequalities between learners" - Member of the Mayoral Committee for Special Projects, Mpho Matsapola

Boskuil Combined School is situated in marginalised area of Boskuil with parents not having the capacity to buy their children some school needs

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Join us every weekend morning on The Weekend Rise as we journal down news that leads in our diary, we keep a close distance into the eye of stories making headlines across areas of Maquassi Hills 

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