C & M Fresh Fruit and Veg

07/10/2026

PARMESAN HERB AIR FRYER SWEET POTATOES

Air fryer roasted sweet potatoes are the perfect combination of crispy edges and tender middles. Coated in a parmesan herb mixture, they're a must-make side dish for almost any meal!

INGREDIENTS
2 medium-large sweet potatoes
2 tablespoons avocado oil
1 1/2 teaspoons Italian seasoning (*see note)
1 teaspoon garlic powder
1/2 teaspoon salt
1 cup grated parmesan

INSTRUCTIONS
Wash exterior of sweet potatoes well then slice into thin rounds. Place in a large bowl.
Combine the spices and cheese in a small bowl.
Drizzle the sweet potatoes with the oil then toss well to fully coat each round.
Add the parmesan herb mixture to the bowl and toss again to distribute the mixture among the sweet potatoes.
Arrange the seasoned sweet potatoes in your air fryer in a single layer either on trays for oven models or in the basket. Work in batches if necessary.
Air fry at 180 deg c for 15 minutes until edges are crispy and middles are fork tender. The tops of the sweet potato rounds should be golden brown.
Best served immediately.

NOTES
*Substitute with 1/2 teaspoon each of oregano, basil and thyme.

Enjoy 😊

07/10/2026

1. Strawberry Lemon Slushie

Blend: 1½ cups frozen strawberries, juice of 1 lemon, ½ cup cold water, 1–2 tsp honey and 1 cup ice.

2. Mango Lime Slushie

Blend: 1½ cups frozen mango, juice of 1 lime, ½ cup coconut water and 1 cup ice.

3. Watermelon Mint Slushie

Blend: 2 cups frozen watermelon cubes, 6 mint leaves, juice of ½ lime and ½ cup cold water.

4. Pineapple Coconut Slushie

Blend: 1½ cups frozen pineapple, ¾ cup coconut water, 1 tbsp lime juice and ½ cup ice.

5. Peach Raspberry Slushie

Blend: 1 cup frozen peaches, ½ cup frozen raspberries, ½ cup apple juice and 1 cup ice.

6. Blueberry Lemon Slushie

Blend: 1½ cups frozen blueberries, juice of ½ lemon, ½ cup cold water, 1 tsp honey and 1 cup ice.

7. Kiwi Green Apple Slushie

Blend: 2 peeled kiwis, 1 chopped green apple, ½ cup apple juice, 1 tbsp lime juice and 1 cup ice.

8. Cherry Berry Slushie

Blend: 1 cup frozen cherries, ½ cup frozen mixed berries, ½ cup cranberry juice and 1 cup ice.

One method for all: Blend everything until thick and icy. Add a splash of liquid if needed, then serve immediately.

Enjoy 😊

07/10/2026

Happy Wednesday 🌽

06/10/2026

Grilled chicken and broccoli bowls with creamy garlic sauce are so good, incredibly flavourful, filling and easy to make!

Ingredients
For the Chicken & Broccoli
759g boneless, skinless chicken breasts
4 cups broccoli florets
1 tbsp olive oil
1 tsp paprika
1 tsp Italian seasoning
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
1 tbsp fresh lemon juice

For the Creamy Garlic Sauce
½ cup plain Greek yogurt
¼ cup light mayonnaise
2 cloves garlic, finely minced
1 tbsp fresh lemon juice
1 tbsp grated Parmesan cheese
1 tbsp water, as needed
¼ tsp salt
¼ tsp black pepper

Instructions
Season the chicken: with olive oil, pat the chicken dry. Rub with olive oil, paprika, Italian seasoning, garlic powder, salt, pepper, and lemon juice.

Make the Sauce: In a small bowl, whisk together Greek yogurt, mayonnaise, garlic, lemon juice, Parmesan, salt, and pepper. Add a little water if needed to reach your preferred consistency.
Refrigerate.

Grill the Chicken: heat a grill pan to medium-high heat. Grill chicken for 5-7 minutes per side, depending on thickness, until done. Let it rest for 5 minutes before slicing.
Cook the Broccoli: Steam or grill the broccoli tor 4-6 minutes, until tender-crisp. Avoid overcooking so it retains some texture.
Slice the Chicken: Cut the rested chicken into strips or bite-size pieces.
Build the Bowls: Divide broccoli and sliced chicken among four bowls.
Add Sauce: Drizzle generously with the creamy garlic sauce.
Serve: Finish with a sprinkle of Parmesan and a squeeze of fresh lemon if desired.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4

Enjoy 😊

06/10/2026

This delightful fruit art display transforms fresh ingredients into adorable little characters that are both creative and healthy.

Each figure is carefully assembled using a kiwi slice for the head, a green grape for the face, a strawberry for the body, an orange wedge as a flowing skirt, banana slices for the feet, and fresh mint leaves as hair, with a few topped by blueberries for extra charm.
Arranged neatly on a dark serving board and decorated with colorful edible flowers and bright berries, the presentation creates a cheerful and eye-catching scene that is perfect for breakfast, children's parties or healthy snacks.

Order farm fresh fruit online on www.cmfruitandveg.co.za

06/10/2026

05/10/2026

🌴Tropical Sunrise Smoothie🌴

If you’re looking for the perfect breakfast or a “just because” treat on a hot summer’s day… this is it! 🌞

This Tropical Sunrise Smoothie is basically an island vacation in a glass, refreshing, fruity and the ultimate pick-me-up anyone needing a moment of sunshine. 🍹

Sip it slowly, enjoy it quickly, make it again tomorrow… trust me, you’ll want to! 🌺

Order your ingredients online on www.cmfruitandveg.co.za

02/10/2026

Berry power smoothie - A mix of strawberries, Blueberries and spinach for just R45/500g

Just add juice, milk or water and blend. As easy at that and look at all these amazing benefits.

Strawberries 🍓
are packed with vitamins, fiber,
and high levels of antioxidants. Strawberries are a sodium-free, fat-free, cholesterol-free, and a low low-calorie food. They are a good source of manganese and potassium.

Blueberries 🫐
an Antioxidant Superfood.
They are high in potassium and vitamin C. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

Spinach 🌿
is a superfood. It is loaded with tons
of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide lots of protein, iron, vitamins, and minerals.
High in fibre and great to detox, they boost metabolism, are good for eyesight, treat anemia and strengthen muscles.

Why wouldn't you want to incorporate this into your daily diet?
Www.cmfruitandveg.co.za