Eating your way to a better mood : Salmon and Quinoa Salad


Salmon and Quinoa Salad


Salmon – The brain is need of fatty oils to help it work to its full potential, salmon is a good source of fatty oils. A healthy brain means a better mood because the brains messaging chemicals will be able to work effectively

Quinoa – Quinoa is a complex carbohydrate which increases the level of serotonin in the brain. An increase in serotonin can help prevent anxiety and depression

Radishes – Radishes stimulate dopamine and norepinephrine which are brain chemicals that improve your mood

Avocado – avocados contain B6 and folic acids which are a perfect combination to help reduce anxiety. They are also hormone balancers which keeps the brain functioning correctly

Baby spinach – spinach is a great source of folic acid which helps fight depression and works as a natural antidepressant

Buffalo mozzarella – mozzarella contains vitamin B6 and helps the body make serotonin which is a hormone that influences your mood

Tomatoes  – tomatoes are packed with alot of mood enhancers such a B6, magnesium, folate, iron and more which produce the hormones serotonin, dopamine and norepinephrine which improve the function of the brain. Tomatoes also contain lycopene which is an antioxidant that reduces inflammation related to depression and can be found in tomato skin, so it’s better to eat them raw.

Cucumber – cucumbers contain a list of B- vitamins ( B1, B5 and B7). B-vitamins are known to ease feelings of anxiety

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Lamb Shank Pie


1 sheet Puff pastry, thawed
1 large lamb shank
340ml lamb stock
5 sprigs Fresh rosemary
5 sprigs Fresh thyme
5 garlic cloves
Salt & pepper
1 TBsp Nomu lamb rub
2 TBsp tomato paste
1 cup red wine
2 TBsp Dijon mustard
Vine tomatoes


Rub the lamb with olive oil, dijon mustard, lamb rub and salt & pepper

Preheat the oven to 200 degrees.

Place the lamb shank in a deep oven proof dish then add stock, rosemary, thyme and garlic cloves.
Cover with foil and place in the oven and allow to cook for an hour

Remove shanks from the oven then add the red wine, tomatoes and tomato paste
Cover again and place in the oven for a further 2 hours or until meat is falling off the bone

Remove from the oven and allow to cool.

Preheat the oven to 180

place the lamb shank in a new oven dish then pour over the reduced braising liquid and top with pastry.
Brush the pastry with a beaten egg

Place the pie in the oven and allow to cook for 20-25 minutes until the pastry is golden brown

Remove and allow to cool


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Lamb Knuckles 

Ingredients :
1.5kg Lamb knuckles 

3 shallots, quartered 

3 garlic cloves, crushed 

5 rosemary sprigs

5 thyme sprigs 

1 bouquet garni 

340 ml lamb stock (use what you can find)

1 chopped canned tomatoes 

Baby carrots 

Sweet corn ( mini cobs) 

Baby potatoes
Heat oil in a medium sized pot. 

Sauté shallots, rosemary, thyme, bouquet garni and garlic for 5 minutes then add the lamb knuckles.

Brown the lamb knuckles in the pot and once they are all browned pour in the stock and canned tomato and leave to simmer for 1 hour 

After an hour add in the vegetables and leave the knuckles to cook for a further 30 minutes or until the vegetables and meat are soft.
And there you have it, Enjoy! 


500g oxtail 

1 red onion chopped 

120g baby carrots 

125g celery chopped 

1Tbsp crushed garlic 

1Tbsp crushed ginger 

2 TBsp tomato paste 

1 cup red wine 

500ml beef stock 

Salt and pepper 

Heat oil in a pot, brown the oxtail then add the onion, celery, carrots, ginger and garlic to the pot and cook for about 5 minutes until the vegetables are soft.

Stir in the tomato paste and cook for about 5-10 minutes then pour in the wine and stock and leave to cook for 2 hours or until it’s falling off the bone 
Enjoy with plain rice, cous cous, pap or dumplings 


250g dark chocolate 

200g butter 

200g caster sugar 

3 eggs 

120g flour 

1tsp vanilla essence 

Pinch of salt 
Preheat the oven to 190°C.
-Melt the chocolate and butter in a bowl over a pot of simmering water. 

-Stir in the caster sugar and set aside to cool. 

-Lightly beat the eggs and vanilla extract. -Add to the chocolate mixture, to combine.

-Add the sifted dry ingredients(flour and salt) and mix . 

-Pour into a baking tin lined with baking paper. 

-Bake for 20-25 minutes. 

Greek Vegetable Stew 

This recipe is perfect for all the olive lovers and vegetarians.

Try it and tell me what you think. 



1 red onion, sliced

3 small coloured peppers, sliced

3 stalks celery, sliced

3 cloves garlic, sliced

a small handful of oregano

pinch of cinnamon

½ cup (125ml) white wine

1 can (400g) chickpeas, drained

1 can (400g) cannellini beans, drained

1 can (400g) kidney beans, drained

1 large can (800g) chopped tomatoes

1 sachet (200g) Buffet pitted calamata olives, sliced


For serving:

½ cup (125ml) Greek Yoghurt

chopped dill


serves 4


Saute onion, garlic and celery, until fragrant. Add pepper and fry for a few minutes more.

Add all the remaining ingredients and simmer until the liquid has reduced and sauce has thickened.

Add buffet olives (reserving some for serving) and simmer for 5 minutes more.

Serve stew topped with yoghurt, reserved olives and dill.

Recipe by : @BuffetOlives 

Buffet Olives 

All you need to know about olives and the great brand that is Buffet Olives 



1. Buffet Olives is the largest table olive producer in South Africa and has been supplying top quality olives for over 48 years.

2. The Buffet Olives farm is located against the foothills of the Drakenstein Mountain range, and borders the picturesque town of Paarl in the Western Cape.  

3. With the combination of granite-based soils and the Mediterranean-like climate of the area, the 300-hectare Buffet Olives farm is an ideal setting for growing olives.  

4. The farm boasts 43000 olive trees which range in age from 1 – 60 years old.

5. Local workers handpick the olives at the optimal time, in accordance with the cultivar and curing process. The olives are then transported to the Buffet Olives facility. Here the curing process starts, which includes a natural fermentation process. Black olives are left to mature for nine months and green olives for twelve months. The Buffet Olives ISO 22000 accredited processing plant allows the company to take their olives from harvest to processing within eight hours.

6. After the required amount of curing, olives are then sorted with a state of the art packaging line and pasteuriser within the Buffet Olives facilities. Hygienically sealed, and then sent off to stockists to shelve.



Table olives offer a variety of tastes when preserved whole. Each type of olive and its’ curing process would result in a unique flavour and texture. Table olives range from green to black; small and hard to large and fleshy.

On the Buffet Olives farm you will find four different cultivars of olives growing:

1. Mission Olives: Mission is by far the most popular cultivar grown in South Africa. It is a dual-purpose olive (can be used for oil and table use) and is very suitable for black processing and gives reliable production under a wide range of conditions. It originates from California, USA. The fruit is of medium size with a fair flesh to pit ratio, which improves as the fruit ripens. Mission is most suitable for black table olives and will give a product an attractive appearance, medium firm to plump texture and good taste when processed correctly.

2. Manzanilla: This is one of the most popular table olive cultivars internationally. It is a robust variety with a well-developed canopy. It sets single fruits of medium size that are symmetrical and apple-shaped, as indicated by the name (manzanilla – small apple).

3. Barouni: Barouni is of North African origin. The fruit is large, about 9 – 10 grams, with a pit to stone ratio similar to Sevillano. Barouni is marketed as “Queen” olives in South Africa.

4. Kalamata: This is the second most important olive variety in Greece. It is mostly grown in the southern region of the Peloponnese (Kalamata, Laconia) and also in central Greece. The fruit is of medium size (from 3 to 6 grams)

Buffet Olives offers the following varieties in store:

1. Buffet Anchovy Stuffed Olives: Whether you like anchovies or not, the anchovy and olive combination tends to appeal to a variety of pallets. The combination of flavours that come from the olives and the anchovies bring richness to any dish.

2. Buffet Lemon Stuffed Olives: Buffet lemon stuffed olives combine Manzanilla green olives with a zesty mix of lemon.

3. Buffet Garlic Stuffed Olives: The garlic stuffed olives combine Manzanilla green olives with fresh garlic.

4. Buffet Green Olives: Buffet Green Manzanilla olives are known for the texture and nutty flavour of the olive.

5. Buffet Green Pitted Olives: Pitted Olives are convenient to cook with. These olives are processed in the same way as our Manzanilla Green Olives, but are pitted for your convenience.

6. Buffet Pimiento Stuffed Olives: Pimiento stuffed olives are the essential ingredient to cocktails such as martinis, for example. They are mainly used as a garnish and can be slightly saltier in taste than other green olives. The pimiento strip (a small type of red pepper) also ads a piquant taste.

7. Buffet Queen Olives: These are also green olives and are mainly called ‘queen olives’ due to their extra-large size.

8. Buffet Black Olives: The traditional Italian style olive, made from cherry-red olives. They have a pickle flavour with a lingering olive aftertaste.

9. Buffet Calamata style olives: These olives are wonderful to serve as a snack on their own with a glass of wine or evening drink. Turn them into a tapenade or enjoy them as they are.

10. Buffet pitted Calamata Olives: These are the same at Calamata style olives, but pitted for your convenience.



1. Eating 10 olives before a meal will reduce your appetite by 22%  

2. Olives stimulate the production of adiponectin in the body, which is a chemical that burns fat for up to five hours after ingestion. And, because they consist mostly of water, 100g of olives are equal to only 150 calories.

3. One cup of olives contains 17% of the daily allowance of fibre, which promotes a healthy digestive tract.

4. Olives are a great source of essential vitamins, minerals and amino acids.

5. One of these vitamins is vitamin E, which protects skin from ultraviolet radiation, thus guarding against skin cancer and premature aging.

6. Olives also boast Vitamin A, which is crucial for healthy eyes. It enables the eye to better distinguish between light and dark, thereby improving night vision

7. The antioxidant nutrients in olives impede the oxidation of cholesterol, thereby helping to prevent heart disease.

8. Olives contain healthy fat – the monounsaturated kind, which has been found to increase good cholesterol.

9. Olives have anti-inflammatory abilities.