7 colours Sunday

7 Colours Sunday Meal

Sundays have always been thee “fine dining day” in most of our homes. I remember waking up in crack of dawn to start on Sunday lunch, marinating the meat and getting the slow cooking beetroot on the stove while my dad was finishing off that morning’s sermon.
The other thing I remember I how the menu was almost e-x-a-c-t-l-y the same with little variation. Every Sunday; rice, sometimes curried, chicken – grilled or deep fried, mashed butternut or potatoes and 3 or so other salads. But all in all it’s always been pretty much the same.
So I have since tried to come up with my own, the tweaked 7 colours Sunday meal. I consciously thought of all the colours on the plate, so next time you go home, or mom is in town, wow her with your own version of ‘Sunday best’.
Couscous, salmon, creamed spinach, roast veges and beetroot

• Couscous

Instead of rice or samp this will be your “starch”.. It is very easy to prepare and can be served with anything. Properly cooked couscous is light and fluffy. The couscous that we find in supermarkets is actually pre steamed and dried so it will cook faster. One cup of dried couscous makes about four cups of cooked couscous.
1 cup instant couscous
1-2 tablespoons butter or olive oil (optional)
1 cup water
1/2 teaspoon salt
1. Bring the Water to a Boil – Pour the water and butter into a small saucepan and bring it to a boil over high heat.
2. Stir in the Couscous – Remove the pan from heat and pour in the couscous and salt. Stir to evenly moisten the couscous.
3. Wait 10 Minutes – Cover the pan and let it sit for 10 minutes. If the couscous hasn’t absorbed the water or still tastes crunchy after this time, cover and let it sit for a few more minutes.
4. Fluff with a Fork

• Salmon

1 medium lime
1/2 cup reduced fat sour cream
1-1/2 teaspoons ground cumin
1/4 teaspoon granulated sugar
1/4 teaspoon salt
dash ground black pepper
1pound fresh salmon fillet, with skin
2 tablespoons olive oil

Grate 1/2 teaspoon peel from lime and squeeze 1 teaspoon juice.
Stir together sour cream, lime peel, lime juice, 1/2 teaspoon cumin, sugar, 1/8 teaspoon salt and pepper in small bowl.
Set Lime Sauce aside.
Rinse and pat dry salmon.
Sprinkle flesh side with remaining 1 teaspoon cumin and remaining 1/8 teaspoon salt.
Heat oil in 10-inch nonstick skillet over medium-high heat.
Add fillet, skin-side down, and cook 4 minutes.
Carefully turn fillet. Continue cooking 2 to 3 minutes more or until fish flakes easily with fork .
Cut fillet into 4 pieces

• Creamed Spinach

Half cup milk
3 tablespoons flour
Salt and pepper to taste
1 teaspoon butter

Boil the spinach in water on a medium heat till cooked
Add the butter, salt and pepper to spinach and reduce heat to low
In a cup, mix milk and flour, making sure that there are no lumps
Stir in the milk mixture into the spinach
• Roast veges

Baby marrow
Robot (green, red and yellow pepper)

Cut veges into chunks and place in oven roast bag (you can get these at any supermarket)
Drizzle olive oil
Roast in oven for 20 mins
• Beetroot

Wash the beetroots gently, then place in a pan of warm water, bring to the boil, reduce the heat and simmer until tender – around an hour. When cooked rub it with your fingers; if the skin moves, then the beetroot is cooked. Chop into strips (like chips) and dress with chutney.


happy cooking!


Leave a Comment