Vegetable When it comes to making quick sauces, I have some in my arsenal that I use when I’m in a hurry. Some days you just don’t have the time, other days you’re too tired to cook, but if you have some quick sauces you can whip up when you need to, then you will never be stuck for what to eat. Most of the ingredients for these sauces can be found in your fridge, or you can shop for them on your way home – the key is improvisation. Beef Stir Fry Vegetable INGREDIENTS Beef Stir-fry ½ Cup Vegetable Oil 6 Scotch Bonnet 1 Large Onion 2 Large Bell Peppers Ugu (Fluted Pumpkin) Vegetable 1 tablespoon Curry 1 tablespoon Thyme Salt to taste Seasoning according to preference   PREPARATION   Add vegetable oil to a non-stick pan and allow to heat up.   Next add stir-fry beef (make sure it is drained of all liquid, pat dry with a kitchen tissue), stir-fry for about 3 minutes.  Add curry, thyme, salt and seaso...

When it comes to saving food, freezers are our best friends. But if you know before you cook that you're going to freeze, you may want to do things a little differently. Here are some handy tips and tricks to make sure your frozen soup tastes as delicious as the day it was made. 1. Cool Down Putting hot soup directly in the freezer can thaw your already-frozen food. To chill things off, place the hot soup pot in an ice-water bath in your sink and stir often. Dividing soup into smaller portions before cooling it will also help speed up the process. 2. Portion It Out Turn your big batch of soup into convenient grab-and-go meals by freezing it in individual servings. Quart-size freezer bags (or 4-cup freezer-safe plastic or glass containers) will accommodate a single serving while giving the soup room to expand as it freezes, plus when frozen flat they stack easily. You'll have the perfect amount when you want just one meal—ideal for portion control. 3. Separate Grains and P...

INGREDIENTS 1 1/2 lb. white potatoes Salt and pepper to taste 1/2 c. low-fat sour cream 8 small chicken thighs 4 clove garlic 1 Red Onion 8 sprig fresh thyme 1 tbsp. olive oil PREP TIME: 0 hours 15 mins TOTAL TIME: 0 hours 30 mins DIRECTIONS 1. Place the potatoes in a large saucepan; cover with cold water. Bring to a boil, add 2 teaspoons salt, reduce heat, and simmer until tender, 15 to 18 minutes. Reserve 1/2 cup of the cooking water; drain the potatoes and return to the pot. Mash with the sour cream and 1/4 teaspoon pepper, adding some cooking water if the potatoes seem dry. 2. Meanwhile, in a large bowl, toss the chicken, garlic, onion, and thyme with the oil and 1/2 teaspoon each salt and pepper. Heat a large skillet over medium heat until hot, about 2 minutes. 3. Remove the chicken from the bowl and place in the skillet, skin-side down. Spoon the onion-garlic mixture over and around the chicken. Cook, turning the onions occasionally, for 10 minutes. 4. Turn the chi...