C & M Fresh Fruit and Veg

15/10/2026

Golden Moroccan-Style Roasted Chicken Glazed with Saffron, Citrus, and Warm Spices

Ingredients:
6 chicken drumsticks and thighs
3 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon turmeric
1 pinch saffron threads, bloomed in 2 tablespoons warm water (use some turmeric if you don't have saffron)
Zest and juice of 1 lemon
Zest and juice of 1 orange
Salt and black pepper to taste
2 cups jasmine or long-grain rice or couscous
3 cups chicken broth
½ cup orange segments, chopped
¼ cup fresh parsley, finely chopped

Directions:
Preheat the oven to 200°C.
In a bowl, whisk olive oil, garlic, cumin, paprika, turmeric, saffron water, lemon zest and juice, orange zest and juice, salt, and pepper.
Pat the chicken dry and coat thoroughly with the marinade. Let rest for 20 minutes for deeper flavor.

Arrange chicken on a roasting pan and roast for 40–45 minutes, turning once, until golden-brown and caramelized.
While the chicken cooks, rinse the rice until water runs clear.
Bring chicken broth to a boil, add rice, reduce heat, cover, and simmer for 15 minutes until fluffy.
Gently fold orange pieces and half the parsley into the cooked rice.
Serve roasted chicken over the citrus rice and garnish with remaining parsley and extra lemon zest.
Note: to use couscous instead of rice: For the couscous. Take a cup and a half of couscous, pour over 2 cups of hot chicken broth. Cover and leave for about 15 minutes. Stir in some butter and fluff up with a fork.
Add in the orange and parsley.

Enjoy 😊

15/10/2026

A good yogurt bowl is really just three good ingredients. Try yogurt with peaches and granola for a warm, comforting combo, Greek yogurt topped with fresh berries and a honey drizzle for something light and sweet, or yogurt with banana slices, chocolate chips, and chia seeds for a fun everyday treat.

Simple to build, endless to customize. Save this for your next quick breakfast., which yogurt bowl you'd make first!

15/10/2026

14/10/2026

This easy Fish Florentine recipe, made with a pan seared firm white fish served on a creamy bed of spinach feels like something you would order out in a fancy restaurant!

Ingredients
4 thick pieces of skinless white firm fish fillet
1 tablespoons extra virgin olive oil
1 tablespoon salted butter
1 cup red pepper chopped
2 cloves garlic minced
2 bags fresh baby spinach
60g less fat cream cheese (I like Philadelphia)
¼ cup cream
3 tablespoons grated Parmesan cheese kosher salt fresh black pepper
Instructions
In a large skillet over medium heat add 1/2 tablespoon of olive oil and 1/2 tablespoon of butter, red pepper and garlic and cook for about 4 minutes.
Add spinach season with a pinch of salt and pepper mix until the spinach wilts down.
Add cream cheese, cream and parmesan cheese mix well until cream cheese is melted and resembles creamed spinach.
Heat a separate skillet on medium high heat, add remaining oil and butter.
Season fish on both sides with salt and pepper and place on the hot pan.
Cook 6 minutes on first side and flip fish over and cook other side an additional 5 minutes, until cooked through and browned.
Divide the spinach mixture on the bottom of each plate and top with piece of fish.

Enjoy 😊

14/10/2026

A Delicious, simple, high protein smoothie 💪🏻

3/4 cup frozen mango
1/2 cup frozen blueberries
3/4 cup Almond Milk
1 scoop vanilla protein
1/2 cup Greek yoghurt
1 tsp Chia seeds
1 tbsp honey
4 ice blocks

Blend and enjoy 😊

14/10/2026

Introducing this mouthwatering Banana Blender Pancakes!

Made with wholesome ingredients like oats, ripe bananas, and creamy almond milk, this recipe is both nutritious and delicious. Plus, with a touch of vanilla extract, each bite is bursting with flavour.

+ Ingredients:
1/2 cup unsweetened almond milk
1 banana
1 cup rolled oats
1 tsp vanilla extract
1 tsp baking powder

Start by throwing all your ingredients into a blender and blend it up until it's smooth as can be.

Next, heat up a non-stick pan over low heat. If your pan isn't the greatest, no worries - just add a smidge of oil to ensure your batter doesn't stick.

Now it's time to pour that pancake batter onto the griddle, about 1/2 cup for each one. Let it spread out like a delicious dream and cook it up for 2-3 minutes. Keep an eye out for bubbles forming on the top, then flip it and let it cook for another 2-3 minutes.

There you have it, a stack of heavenly pancakes that will make your taste buds sing!

Enjoy 🍌

14/10/2026

Have a wonderful Wednesday 💕

13/10/2026

Roasted Tomato Spinach Pasta with Garlic Chicken
a vibrant and flavourful dish that's both healthy and satisfying!
Sweet roasted tomatoes and wilted spinach tossed with pasta and tender garlic chicken. A simple yet elegant meal bursting with Mediterranean goodness!

Ingredients (Serves 2-3)
Garlic Chicken
2 boneless, skinless chicken breasts, cut into bite-sized pieces 2 tsp olive oil
3 cloves garlic, minced
1 tsp dried oregano
Salt & freshly cracked black pepper to taste
• Roasted Tomatoes
Tub cherry tomatoes
2 cloves garlic, minced
2 tbsp olive oil
½ tsp dried oregano
Salt & freshly cracked black pepper to taste
Pasta & Spinach
Spaghetti (qtr packet)
200g fresh spinach, roughly chopped
2 tsp grated Parmesan cheese (optional)

Instructions
1. Roast the Tomatoes Preheat oven to 200°C
On a baking sheet, toss cherry tomatoes with minced garlic, olive oil, oregano, salt, and pepper.
Roast for 20-25 minutes, or until the tomatoes are softened and slightly burst.
2. Cook the Pasta
Cook pasta according to package instructions until al dente. Reserve about ½ cup of pasta water before draining.
3. Cook the Garlic Chicken
While the tomatoes roast and pasta cooks, heat olive oil in a large skillet over medium-high heat.
Add minced garlic and cook until fragrant, about 30 seconds.
Add chicken pieces, oregano, salt, and pepper to the skillet.
Cook until browned and cooked through, about 5-7 minutes.
4. Wilt the Spinach
Add the chopped spinach to the skillet with the cooked chicken. Cook and stir until the spinach wilts down, about 1-2 minutes.
5. Combine Everything
Add the roasted tomatoes (and any juices from the pan) and the cooked pasta to the skillet with the chicken and spinach.
Toss everything together gently to combine. Add a little of the reserved pasta water if needed to create a light sauce.
6. Serve
Serve immediately, garnished with grated Parmesan cheese, if desired.

Enjoy 😊

13/10/2026

🍎🍇 FILL UP THAT FRUIT BOWL! 🍓🍊

A colourful fruit bowl = happy, healthy snacking! 😍🍍

Stock up on farm-fresh fruit and make it easy for the whole family to grab a healthy snack whenever those cravings hit. 💚

✅ Fresh, delicious & full of goodness
✅ Perfect for lunchboxes and on-the-go snacking
✅ A simple way to make healthier choices every day!

🌈 Eat the rainbow. Snack smarter. Feel great!

🛒 Order your fresh fruit online at www.cmfruitandveg.co.za
🚚 Fresh produce delivered to your door in Cape Town!

🍓