Lucky Shamrock Green Smoothie

Although not  traditionally Irish, this splendid green smoothie would make any lucky leprechaun kick up his heels in delight. Feel free to mix up the ingredients in this one to suit your preference: for example, I don’t like banana much, so I use half a frozen one for creaminess, plus half an avocado (which is great for boosting the green hue). Kale works well instead of baby spinach, and you can also add hemp or chia seeds for extra nutrients.

  • 1 frozen banana (or half a frozen banana, and half an avocado, or a whole avocado and leave the bananas alone)
  • 1 packed cup baby spinach
  • 2/3 cup fresh mango, diced
  • 1 1/2 cups almond, soy, rice, or coconut milk
  • 1 cup ice
  • A teaspoon or so of maple or agave syrup for extra sweetness (if desired)

Blend the first five ingredients in your blender until nice and smooth, and then adjust sweetness. Devour


St. Patrick's Day Cocktails

Since it's St Patrick's Day, it’s worth thinking about what you’ll be drizzling down ye gullet.  Who wants to spend another night kicking back plastic cups full o’ green beer?  Flex some cultural muscle with these simple holiday cocktails that will keep those Irish and non-Irish eyes smiling:

Everybody’s Irish

 2 oz Irish whiskey
1 tsp green crème de menthe
1 tsp Green Chartreuse®
1 green olive

Stir all ingredients (except green olive) with ice and strain into a cocktail glass. Add the green olive and serve.

Irish Martini

3 oz vodka
0.5 oz dry vermouth
0.5 oz Irish whiskey
1 Lemon twist

Pour the Irish whiskey into a chilled cocktail glass, and swirl around the glass until the inside is coated. Drain the excess whiskey. Combine the vodka and vermouth in a shake half filled with cracked ice, and shake well. Strain into the cocktail glass, and garnish with a lemon twist.

But before you press the glass to your lips, remember the old Irish toast:

“Saint Patrick was a gentleman, who through strategy and stealth,
Drove all the snakes from Ireland, here’s a toasting to his health.
But not too many toastings, lest you lose yourself and then,
Forget the good Saint Patrick, and see all those snakes again.”


Drink and enjoy responsibly!

Dining Calendars


Dining Cookbooks

FDA Modernizes the Nutrition Facts Label for Packaged Foods

March is National Nutrition Month® and the U.S. Food and Drug Administration (FDA) encourages consumers to put their best fork forward by using the Nutrition Facts label.  The FDA recently finalized a new and improved Nutrition Facts label on packaged foods and beverages to better help consumers make informed food choices that support a healthy diet.

Learn more at: or at

Key Updates for Smart Food Choices

The Nutrition Facts label has a fresh new design and reflects current scientific information.  Check out the changes and follow these easy tips to use the label!

·   Size Up Servings
The number of servings per container and the serving size is more prominent on the label, and serving sizes have also been updated to reflect what people actually eat and drink today.

- Tip: Always check the serving size to determine how many calories and nutrients you are consuming. The nutrition information listed on the Nutrition Facts label is usually based on one serving of the food.

·   Consider the Calories
Calories are important to achieve or maintain a healthy weight, so the new label emphasizes calories with larger and bolder type. Calories from Fat will no longer be listed, because research shows the type of fat consumed is more important than the amount.

- Tip: 100 calories per serving is moderate and 400 calories per serving is high.

·   Use % Daily Value as a Guide
The Daily Values for nutrients have been updated based on new scientific evidence. The Daily Values are amounts of nutrients to consume or not to exceed each day and are used to calculate the % Daily Value (%DV). The %DV makes it easy for consumers to tell how much a nutrient in a serving of food contributes to a daily diet.

- Tip: 5% DV or less of a nutrient per serving is low and 20% DV or more of a nutrient per serving is high.

·   Choose Nutrients Wisely
Added sugars is now required on the label to help consumers know how much sugar has been added to the product. Vitamin D and potassium are also required on the label because Americans do not always get the recommended amounts. Vitamins A and C are no longer required since deficiencies of these vitamins are rare today.

- Tip: Use the label to choose products that are lower in nutrients you want to get less of (i.e., saturated fat, trans fat, sodium, and added sugars) and higher in nutrients you want to get more of (i.e., dietary fiber, vitamin D, calcium, iron, and potassium).  And, aim for less than 10 percent of your total daily calories from added sugars.

When You'll See It

Manufacturers will need to use the new label by July 26, 2018, and small businesses will have an additional year to comply. During this transition time, you will see the current Nutrition Facts label or the new label on products.

Contact: Media: 1-301-796-4540  Consumers: 1-888-SAFEFOOD (toll free)

® Academy of Nutrition and Dietetics - eatright.org

How Often Should You Stock Up on Cooking Oil?

By Hassim Seedat 

How often do you cook? What do you usually cook? Do you run a business that requires cooking oil? These are the questions you should ask yourself if you are considering buying cooking oil in bulk.

When it comes to cooking food you need to know how much cooking oil is required in the meal. If you are cooking a sauce based dish such as pasta sauce, stew or curry the recipe will often tell you to sauté onions in cooking oil before adding meat or vegetables. The reason for this request is to avoid anything sticking on the bottom of the pot. How many times do you make a sauce based dish in a week?

Frying is probably the main cooking technique that will use up all your frying oil. It's best not to reuse the frying oil but you can dispose of it sensibly via a used oil collector. If you fry foods on a daily basis then you may need to stock up on about five to ten litres of frying oil.

Bakeries will use about a cup of cooking oil per confectionery. If a bakery gets ten orders a day they will use two and a half litres in total by the end of the day. A bakery would use it to make an array of cakes, cupcakes and desserts every day. A household may require a lot less. How often do you bake?

Stir frying is a unique way of cooking that doesn't use as much cooking oil as you would imagine. A stir fry usually contains soy sauce, fish oil or normal culinary oil. Because the cooking oil gets hot under extreme heat, it's good to use a wok for the vegetables and meat. As you are constantly stirring the food you won't need a lot of this ingredient. Plus the dish requires you to eventually add stock into the stir fry.

So how often should you stock up on cooking oil?

If you run a restaurant or bakery always keep about four two litre bottles in the pantry. Oil won't go bad and because it's used so often you don't have to think of it expiring soon.

Households should keep a single two litre bottle in their pantry. It's not often that you will use this ingredient because you only cook about once a day. In addition you could also use it to preserve food such as onions or pickles.

Our core focus at Golden Fry is to provide Sunflower Oil, Palm Oil and Frying Oil in bulk to Restaurants, Take-Aways, Food Manufacturers, Caterers, Wholesalers, Supermarkets and Spaza Shops. Contact us on E-mail: enquiry@goldenfry.co.za or Tel: +27 11 948 7909.

Eat Healthy - Cut Your Food Costs and Save Time

By Karin E. Fried 

Everyone is so busy these days that many people forgo their health and think they are saving time by getting and eating fast or prepackaged food. They want everything done instantly.

The reality is that not only are you spending a lot more money than if you bought your own food and prepared it yourself - but - you are also neglecting your health. Everyone knows that "fast food" is not healthy. Calories, cholesterol and lack of nutritious vitamins. Everyone knows this - yet people try to justify it by saying that "they have no time and they need to feed their families a quick meal before they go to... " (whatever activity they have that day).

If you planned ahead - if you planned out your week and your meals - if you took a step back and realized that "yes - you can prepare a healthy meal for your family - in a short period of time" - you would realize that you are not saving time or money by buying fast food.

We are so ingrained into buying into everything that is advertised that we forget to think for ourselves.

Yes - fast food or prepackaged food can be a treat every once in a while. But it should not become the staple of our home.

By being organized and planning out your week and your meals - you can save time and money.

Start by making a schedule of your activities and putting it on a calendar.

Plan out your meals for the week and make a shopping list. The meals don't need to be fancy. On days when you have activities that you need to get to they can be as simple as grilled cheese and a salad. Or soup and a salad. But homemade food is less expensive. You have control over the ingredients and the quality of the food. By planning them out in advance you won't feel rushed during the week and you will feel better in giving your family a "home cooked" meal - as simple as it is.

By buying in bulk you will also save money. Look for sales and something that is in season and available locally that week. If something is in season and available locally - it will probably be less expensive. If it's not something that you planned on serving that week - be flexible and adjust your menu. You can save money by doing so.

When you get home from the store spend the extra time and divide your purchases into portions that you will use at one time. By buying in bulk and making your own individual bags of snacks for the week - instead of buying individually portioned items at the store - you will save a lot of money.

For example - by buying a big bag of carrots and peeling and cutting them yourself and putting them into individual bags for your lunch - you will spend a lot less money than if you bought prepackaged baby carrots.

Buying fruit and healthy snacks - instead of junk food - teaches your kids good nutrition.

Spending a half hour sorting and packing your bulk items into correctly portioned items for your family size - will save you money. But most importantly - you will have provided your family with healthier options.

Buying a weeks supply of meat and portioning out the amount you will use during one meal - and putting it into freezer bags or tupperware - will cut down on the time you will need to prepare that meal later during the week.

At dinner time it will be much easier to pull out the already portioned meat and vegetables and cook them - in a short period of time.

Or you can take the portioned out ingredients and toss them all into a crock pot - and have a delicious home cooked meal waiting for you when you come home. Fast food!

By being organized and planning out your week - you will save time and money. But most importantly - you will have provided your family a healthier eating option.

Less Clutter = Less Stress SM in your home, your business and your life

Dining Books 2017


Irish Food And Wine Pairing

by Mike Birdsall

I think the Irish are unlucky.

Every St Patrick’s Day I conjure up visions of eating corned beef and cabbage for dinner. Then I wonder “What wine goes with corned beef and cabbage?” The corned beef is too salty and doesn’t work with any wine very well. Someone yells to me that beer is more in order. Maybe a wine from Ireland?

The climate of Ireland isn’t the best for growing grapes. There's only one wine that that comes from Ireland and it's made by Llewellyn's - a farmer in north county Dublin. His normal produce is apples and he makes a lot of apple juice for upscale independent retailers. His wine is more of a novelty item at best. What is interesting about Irish wine is the Irish connection with Bordeaux. Irish names like Lynch, Barton, Phelan adorn the labels on some of the best wines from the Bordeaux region. As for wine making, the Irish are better off sticking to the black stuff, Guinness.

But I’m a wine guy and don’t care for beer so I do some more digging. Guess what? It seems that corned beef and cabbage is more of an American St Patrick’s Day tradition. According to Bridgett Haggerty of the website Irish Cultres and Customs their research shows that most likely a "bacon joint" or a piece of salted pork boiled with cabbage and potatoes would more likely have shown up for an Easter Sunday feast in the rural parts of Ireland. Since the invention of refrigeration, people eat fresh meats. Today corned beef and cabbage is considered a peasant dish and is more popular in the United States than in Ireland. People eat it on St. Patrick's Day as a nostalgic reminder of the Irish heritage.

If you want to try really authentic Irish dishes, Gerry at www.WineOnline.ie says that one of the very traditional Dublin dishes is Coddle which is still served to this day. . The most famous dish is probably the Irish Stew .

Many of these dishes had their origins in very basic peasant style food dating back to the pre-famine era (mid 1800's)when potatoes were the staple Irish peasant diet mixed with vegetables and meat, if available - the slow cooking process of the stew allowed for lesser cuts of meat. And man are these two recipes hearty.

But if your heart is set on Corned Beef and Cabbage, food and wine pairing isn’t an exact science. Laurence with The Irish Wine Blog at www.sourgrapes.ie says “I'd go with a fruity red with high acidity to get through the saltiness of the corned beef. I'll put my neck out and suggest a Chianti Classico.”

For St. Patrick’s Day, Guinness and Green may be more American, but In the spirit of food and wine pairing, try a truly Irish dish and pair it with a great wine.


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