Easy ways to eat healthy

Canned EFUTA is an easy way to stock up and store the goodness of the sea at home to be in reach when you have to cook for your family. You can combine it with many different ingredients or other meals, or simply enjoy it plain as a ready-to-go meal.

Here are some quick, easy and nutritional meals you can prepare for yourself and your family using our EFUTA Maasbanker or EFUTA Pilchards canned products.

Maasbanker with pap
Cook the pap, open the can, and you are ready to eat
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Serves:
3-4 people
Preparation time: 15 min
Cooking time: 20 min

Ingredients

• 1 Can of Efuta Maasbanker in Tomato Sauce
• 1 Teaspoon of salt
• 1 Cup of maize meal
• 4 Cups of water

Preparation
Boil 3 cups of water and teaspoon of salt in a medium pot. Mix 1 cup of water and
maize meal into paste and stir slowly into boiling water. Stir well and leave to
simmer for 20 minutes. Open can and serve the Efuta Maasbanker with the
cooked pap.

Maasbanker with rice
A simple curry and rice classic


Serves: 3-4 people
Preparation time: 10 minutes

Ingredients:
  • 1 Can of Efuta Maasbanker in Curry Sauce
  • 1 Teaspoon of Salt
  • 1 Cup of rice
  • 4 Cups of water
Preparation:
Place rice, water and salt into pot. Bring to boil uncovered. Boil on stove for 20 minutes. Remove from heat. Drain off excess water. Open can and serve the Efuta Maasbanker with the cooked rice.

Maasbanker macaroni
A family favorite dinner during the week
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Serves: 3-4 people
Preparation time: 15 min
Cooking time: 30 min

Ingredients
  • 1 Can of Efuta Maasbanker in Chili Sauce
  • 1 Onion
  • 4 Garlic cloves
  • 2 Tomatoes
  • Salt and pepper, to taste
  • 2 Spoons cooking oil
  • 2 Chili (Optional)
  • 300g - 400g Pasta / Macaroni
Preparation
Cook pasta for 9 - 11 minutes, until it is al dente, then drain and rinse with cool water. Fry chopped onions, tomatoes, garlic, chili and then add the Maasbanker. Stir until you have a good sauce, then add the pasta to the sauce and stir again. Serve immediately.

Pilchard on macaroni
Cook the macaroni, open the can, and you are ready to eat!


Serves: 4-6 people
Preparation time: 15 min
Cooking time: 20 min

Ingredients
  • 1 Can of EFUTA Pilchards in Tomato Sauce
  • 300g - 400g Pasta / Macaroni
Preparation
Cook Macaroni for 9 - 11 minutes until it is al dente or firm, then drain and rinse with cool water. Open EFUTA can and serve the pilchards with the macaroni. No time for cooking macaroni? You can eat the pilchards as is.

Pilchard roll
For a delicious lunch treat when time matters
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Serves: 4-6 people
Preparation time: 15 min

Ingredients
  • 1 Can of EFUTA Pilchards in Chili Sauce
  • 1 Onion
  • Salt and pepper to taste
  • 6 Spoons mayonnaise
  • 6 Rolls
  • Tomato slices
  • Lettuce leaves (optional)
Preparation
Open can, take out pilchards and mix with mayonnaise, chopped onion, and salt and pepper to taste. Top each roll with tomato slices and lettuce leaves. Spoon pilchards paste into the rolls and serve immediately.

Want to share your recipe?
Send us your idea of how to prepare a healthy meal with Efuta Maasbanker.


Watch our Efuta Maasbanker corporate video


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