C & M Fresh Fruit and Veg

15/06/2026

12/06/2026

Easy Friday night dinner

Chicken Bacon Ranch Roll-Ups
Ingredients:
• Boneless skinless chicken breasts
• Bacon
• Shredded cheddar cheese
• Ranch dressing
• Large flour tortillas

Instructions:
1. Cook the chicken and bacon.
2. Mix the cooked chicken, bacon, cheese, and ranch dressing.
3. Spread the mixture onto flour tortillas.
4. Roll up the tortillas tightly.
5. Serve immediately or refrigerate for later.

Enjoy 😊

12/06/2026

Homemade immunity shots are a quick and cost-effective way to get a daily dose of vitamin C and antioxidants.

The great thing about this recipe is that it yields about six shots, so you can make a batch to last the entire week! Simply blend the ingredients together, strain, store in a jar and enjoy daily. Your immune system will thank you!

Homemade Ginger Citrus Immunity Shots

Prep time:
10min
Total time:
10min

Servings:
5-6 Shots
Ingredients

¼ cup (24g) fresh ginger, chopped
½ inch fresh turmeric
1 lemon, peeled, seeded and chopped
2 oranges, peeled, seeded and chopped
A dash of ground cinnamon
A dash of cayenne pepper
A dash of freshly cracked black pepper

Instructions

Add all of the ingredients to a blender and blitz until mostly smooth.
Place a fine-mesh strainer over a measuring cup or bowl and let the liquid strain from the pulp. Mix with a spoon to help strain the liquid. Discard the pulp.
Pour 30ml into a small glass and enjoy.
Store the remaining mixture in a glass jar in the refrigerator.

Enjoy 😊

12/06/2026

Have a wonderful Friday everyone

11/06/2026

30 minutes Thai Chicken Zoodle
Soup

Craving healthy Thai food without all the sugar and carbs? This rich and spicy low carb soup will warm you up

Ingredients
1 tsp coconut oil
1/4 medium onion, chopped
1 jalapeño, chopped
11/2 tbsp green curry paste
2 cloves garlic, minced
6 cups chicken bone broth
1 canned coconut milk (full fat)
1 medium red pepper, thinly sliced
500g chicken breasts, thinly sliced against the grain
2 tbsp fish sauce
1/4 cup chopped coriander
250g (zoodles) baby Marrow spaghetti (available in our store)
1 lime cut into 8 wedges

Instructions
In a large sauce pan, heat the coconut oil over medium heat until melted and shimmering. Add the onions and sauté until just translucent, about 5 minutes

Stir in the jalapeño, curry paste and garlic, and sauté until fragrant, about 1 minute. Add the chicken broth, fish and coconut milk, whisking until fully combined.
Bring to a boil, then reduce the heat to medium and add the red pepper, chicken and fish sauce.
Let simmer until the chicken is cooked through, about 5 minutes. Stir in the coriander.

Divide the baby marrow spaghetti among your soup bowls and ladle the soup over; the heat of the soup will make the spaghetti tender.
Serve each with a squeeze of lime.

Enjoy 😊
Www.cmfruitandveg.co.za

11/06/2026

Health Benefits Of Iron!

Iron is one of the minerals most vital to human health. While all human cells contain iron, it is mostly found in red blood cells. The health benefits of managing iron levels include eliminating fatigue and many of its sources. Iron also plays a vital role in immune system function, treating anemia, boosting hemoglobin, and much more.1
Most of the time, if there is more iron in the body than necessary, the body will save it for future use. Most people get all the iron they need from their diets, but certain illnesses may make it necessary to use iron supplements.

• Treats Anemia
• Boosts Hemoglobin
•Reduces Fatigue
• Improves Muscle Endurance
• Boosts Immunity
•Improves Concentration
•Reduces bruising
•Restores Sleep

Add some iron rich foods to your shopping cart today
Www.cmfruitandveg.co.za

11/06/2026

Happy Thursday

10/06/2026

MUSTARD TOMATO CHICKEN
A lovely tangy sauce.
Works with pork as well

Ingredients
500g chicken fillets
2 onions chopped
2 crushed garlic cloves
1 tin chopped tomatoes
teaspoon Thyme
2 bay leaves
Pinch of chili powder
⅓ cup white wine or stock (3 Tablespoons)
Salt and freshly ground pepper to taste parsley to top

Preheat the oven to 200c
Brown chicken pieces in some oil with the garlic Add thyme, bay leaves, chili powder and wine.
Add salt & pepper to taste.
Add tinned tomatoes and mustard
Simmer for 40 minutes until sauce is thickened.
Adjust seasoning.
Serve with rice, mash or potatoes

Enjoy 😊