Egg Muffins with Ham, Mozzarella and Spinach
Serves 2
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  1. 4 extra large eggs
  2. 50 g baby leaf spinach (2 c, chopped)
  3. 60 g (2 matchboxes) mozzarella cheese, grated (½ c grated)
  4. 4 slices ham, reduced fat, chopped
  5. 1 red juicy tomato, chopped
  6. 5 ml dried mixed herbs (1 tsp)
  7. 5 ml paprika (1 tsp)
  8. Salt and pepper to taste
  1. Preheat the oven to 180°C
  2. Spray a large muffin baking pan with non-stick cooking spray
  3. In a large mixing bowl beat the eggs until light and fluffy using a whisk.
  4. Mix in the remaining ingredients and season
  5. Spoon into the muffin pan to make 4 egg ‘muffins’
  6. Bake for 20-25 minutes, until set and golden brown
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Hummus recipe
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  1. 1 can of chickpeas
  2. 2/3 cup Greek yoghurt
  3. Dash of Lemon juice (to taste)
  4. ½ tsp of Paprika
  5. Dash jalapeño
  6. Pinch of salt
  7. Pepper to taste
  8. Optional: Fresh garlic (1 tsp)
  1. BLITZ and ENJOY!
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  1. 1 can chickpeas, drained
  2. 1 small onion, diced
  3. 60 mL (¼ cup) cake flour
  4. 30 mL (2 Tbsp) oat bran or oat flour
  5. 30 mL (2 Tbsp) rolled oats
  6. Large handful fresh coriander/ parsley
  7. 15 mL (1 Tbsp) ground cumin
  8. 5 mL (1 tsp) paprika
  9. 15 mL (1 Tbsp) lemon juice
  10. 5 mL (1 tsp) black pepper
  11. 2.5 mL (½ tsp) salt
  12. 2.5 mL (½ tsp) garlic granules (or 2 cloves)
  13. 5 mL (1 tsp) baking powder
  14. 15 mL (1 Tbsp) olive/ canola oil
  15. 15 mL (1 Tbsp) of red pesto (optional)
  16. Aerosol cooking spray
  1. Pre-heat your oven to 200 degrees C.
  2. Mix together the ingredients into a food processor and pulse the ingredients until mixed well.
  3. Cover a baking tray with baking paper or foil and give it a spritz with aerosol cooking spray.
  4. Use a spoon to scoop out some of the falafel mixture and roll into a ball using your hands.
  5. Next, give the balls a quick spray with your aerosol spray.
  6. Bake for 15 minutes and then turn the balls over. Repeat step 6, giving them another thin coating of oil.
  7. Remove from the oven and allow to cool before serving or refrigerate once cooled.
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Berry Breakfast Smoothie
Serves 1
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  1. 5 Strawberries (100 g)
  2. 1 Kiwi
  3. 30 mL gluten free oats (2 Tbsp)
  4. 30 mL mixed seeds (2 Tbsp)
  5. 60 mL 100% berry juice (4 Tbsp)
  6. 60 mL water (4 Tbsp)
  7. Ice (optional)
  1. Whizz the ingredients in a blender. Serve with two rice cakes topped with smooth herb cottage cheese or peanut butter to make a balanced meal.
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Avocado and cottage cheese dip
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  1. 1 whole avocado, peeled
  2. ¼ tub of cottage cheese
  3. 10 mL lemon juice
  4. Pinch of salt (0.5 mL)
  5. Black pepper (optional)
  1. Mash the avocado on a plate.
  2. Add the cottage cheese, lemon juice, salt and black pepper (optional)
  3. Mix but taking care not to over mix the dip.
  4. Keep cool and serve with veggies, wholewheat crackers etc.
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Rooibos and Berry Ice Tea
Serves 4
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  1. 250 mL boiling water
  2. 1L chilled water
  3. 4 rooibos tea bags
  4. 2 herbal tea bags (e.g. berry tea bags)
  5. Two handfuls of mint (20g)
  6. 2 apples, chopped into small cubes (160g)
  7. 4 large strawberries, chopped into small pieces (40g)
  8. 250 mL 100% Berry Juice
  9. Ice
  1. Pour 250 mL of boiling water into a suitable jug.
  2. Add the 6 tea bags to the boiling water. Allow to soak and chill in the fridge.
  3. Once the tea mixture has chilled, add the tea mixture to the 1L of chilled water along with two handfuls of mint, the chopped apple and strawberries.
  4. Lastly add the berry juice and ice to serve.
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Thai Meatballs with Green Salad and Corn
Serves 4
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  1. ½ small onion, very finely chopped or grated
  2. 5 ml fresh crushed garlic and ginger mix (1 t)
  3. freshly ground mixed peppercorns to taste
  4. 10 ml fish sauce or soya sauce (2 t)
  5. 10 ml soft brown sugar (2 t)
  6. 90 ml fresh coriander leaves, chopped (6 T)
  7. 400 g extra lean beef mince or ostrich mince, or a mix of both
  8. 60 ml oats (4 T)
  9. 1 egg, beaten
  10. 100 g washed mixed lettuce leaves
  11. 30 g fresh rocket leaves (3 handfuls)
  12. ¼ English cucumber
  13. 150 g baby tomatoes
  14. 250 g tinned sweetcorn, drained (1 x 410g tin, drained)
  15. 15 ml sweet chili sauce (1T) (optional)
  1. Place the grated onion, garlic and ginger, ground peppercorns, fish / soya sauce, sugar and chopped coriander leaves in a bowl. Mix all the ingredients.
  2. Add the mince, oats and beaten egg, and mix well, ensuring that all the ingredients are well mixed into the meat. If the mix does not stick together add another tablespoon of oats.
  3. Using 1 tablespoon of mixture at a time, roll the mix into 16 small balls.
  4. Gently heat a frying pan that has been sprayed with aerosol non-stick cooking oil.
  5. Place the mini meatballs side by side into the lightly greased pan.
  6. Cover with a lid or aluminum foil.
  7. Cook on low heat for 7 minutes until the underside of the meatballs are brown.
  8. Turn all meatballs and cover again. Cook for 5 minutes until the other side of the meatballs is browned.
  9. Remove the meat balls from the pan and leave to cool while assembling the salad.
  10. To make the salad, divide the salad leaves, sliced cucumber, tomatoes and rocket onto 4 dinner plates, add the drained sweetcorn and the cooked meatballs and serve with a drizzle of sweet chili sauce.
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Peanut butter chocolate dip
Serves 4
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  1. 3 tbsp (45 ml) peanut butter
  2. ¼ cup (60 ml) plain low-fat yoghurt
  3. 1-2 tsp of cocoa
  4. Fruit to your liking cut into wedges for dipping
  1. Place peanut butter in a bowl and mix until slightly softened.
  2. Stir in the plain yoghurt. Mix well.
  3. Add the skinny hot chocolate. Mix well until smooth
  4. Serve peanut butter chocolate dip with fruit wedges to your liking.
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Pomegranate Jelly Cups
Serves 8
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  1. 45 ml water (3 T)
  2. 15 ml gelatine (3 t)
  3. 500 ml cranberry juice,
  4. strawberry or mixed berry juice (2 c)
  5. 200 g pomegranate pips or strawberries (about 2 pomegranates)
  6. 45 ml water (3 T)
  7. 10 ml gelatine (2 t)
  8. 500 ml low fat vanilla flavoured yoghurt (2 c)
  1. Pour the water into a cup and sprinkle the gelatine evenly over the water. Leave to hydrate for 30 seconds. Place the cup into a bowl of hot water and stir the gelatine until dissolved. Alternatively, soften the gelatine in the microwave for 20 seconds on high.
  2. In a large measuring jug, mix the fruit juice and the pomegranate pips, reserving some pips for decoration. Stir in the dissolved gelatine.
  3. Place in the fridge to begin setting and leave for about an hour and a half until the jelly is syrupy.
  4. Gently mix the fruit throughout the jelly and pour into 6 serving cups, glasses or bowls to fill each one two thirds of the way.
  5. Place in the fridge and set completely – about half an hour.
  6. When the pomegranate jelly is set, pour the second 45 ml (3 T) water into a cup and sprinkle the 10 ml (2 t) gelatine evenly over the water. Dissolve the gelatine as described in step 1.
  7. Stir the gelatine into the vanilla yoghurt and pour carefully on top of the fruit jelly to create a separate layer.
  8. Place back into the fridge to set the second yoghurt layer – about an hour.
  9. When set, decorate with the reserved pomegranate pips.
  1. The pomegranate pips can be substituted with a punnet of strawberries (200g), cut into small pieces. When using strawberries, wash and de-stalk the berries, chop into small pieces and place in a colander. Holding the colander with the berries over the sink, pour boiling water slowly over the chopped berries ensuring that every piece is blanched. Rinse under a little cold water. Then add to the fruit juice and proceed with step 2.
  2. Nutrients per portion
  3. Glycemic Index low (44)
  4. Carbohydrates 21 g
  5. Protein 4 g
  6. Fat 1,2 g
  7. Saturated fat 0.3 g
  8. Fibre 0,1g
  9. kJ 466
  10. Glycemic Load 9
  11. The pomegranate is native from Iran to the Himalayas in North India. It is increasingly being grown in South Africa.
  12. Apple juice is also delicious with this dessert, if you prefer a sweeter pudding.
  13. With apple juice the GI will be lowered by 9 points and the GL will drop to 8 per serving.
  14. Strawberries also contain about a third of the carbohydrate of pomegranates. For this reason the GL will be lower per serving when using strawberries.
Adapted from Best of Eating for Sustained Energy
Adapted from Best of Eating for Sustained Energy
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Creamy Chicken and Vegetable Pasta
Serves 4
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  1. 150 g wholewheat fusilli pasta (2 cups)
  2. 15 mL olive/ canola oil (1 Tbsp)
  3. 1 medium onion, diced
  4. 1 clove of garlic, diced
  5. 20 mm piece of fresh ginger, diced
  6. 300 g skinless chicken fillets (2 medium chicken breasts), cubed
  7. 2.5 mL salt (½ tsp)
  8. Black pepper
  9. 1 red pepper, chopped into cubes
  10. 1 yellow pepper, chopped into cubes
  11. 200 g red cabbage, chopped finely (2 heaped cups)
  12. 300 g baby leaf spinach (8 cups)
  13. 120 g light hummus (store bought) (½ cup)
  14. 250 mL fat free or medium fat milk (1 cup)
  1. Bring a pot of water to the boil. Cook the pasta in a pot of boiling water according to the packet instructions. Set aside once cooked.
  2. Meanwhile, on a medium heat add the olive/ canola oil, garlic and ginger to a large non-stick saucepan and sauté for 5 minutes.
  3. Add the cubed chicken to the large saucepan and allow to brown gently. If you need more moisture in the pan, add bit of water to keep the chicken moist.
  4. Season with salt and black pepper.
  5. Once the chicken has cooked through, add the two peppers and red cabbage and sauté for 5 minutes.
  6. Then, add the spinach in batches (it soon cooks down) until all the ingredients are soft but still crispy. Alternatively, put the spinach in a colander and run hot water over the spinach to wilt it.
  7. Mix the light hummus with the milk in a jug, stirring out all the lumps.
  8. Add the pasta to your saucepan. Then pour the hummus mixture into the saucepan and allow the sauce to cook in at a low heat for 5 minutes.
  9. Serve immediately with additional black pepper if desired.
  2. Energy 1678 kJ
  3. Protein 30.2 g
  4. Carbohydrates 41.1 g
  5. Total Sugars 5.4 g
  6. Added sugar 0.0 g
  7. Fat 10.3 g
  8. Saturated fat 2.2 g
  9. Fibre 8.8 g
  10. Sodium 526 mg
  11. One serving is equivalent to 2 carbohydrate, 4 protein and 2 vegetables.
Dietitian notes
  1. This dish is likely to become family favourite. Packed with vegetables and it has a wonderful creamy consistency.
Super sensitive tummy notes
This dish needs to be adapted if you are within the elimination phase of the low FODMAP diet. The following adjustments need to be made
  1. Swop out the onion for the tops of two spring onions
  2. Use garlic infused oil instead of whole garlic (refer to pg xxx)
  3. For the sauce, use a small tin of light coconut milk (165g) mixed with 125 mL lactose free milk (½ cup) instead of the hummus and milk mixture
  4. This recipe only contains 3 g of lactose per serving and even if you are lactose intolerant this should be perfectly acceptable as it is well below the 12 g per day threshold
Adapted from Food for Sensitive Tummies
Adapted from Food for Sensitive Tummies
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Healthy Spaghetti Bolognese
Serves 4
Adapted from the Eating for Sustained Energy Book Series
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  1. 150 g uncooked durum wheat spaghetti
  2. 400-500 g extra lean mince or ½ ostrich/ ½ beef mince meat
  3. 5 mL (1 tsp) canola oil
  4. 1 medium onion, peeled and chopped
  5. 5 mL (1 tsp) crushed garlic or 2 garlic cloves
  6. 2 carrots, peeled and grated coarsely
  7. 1 green pepper
  8. 250 g of mushrooms, sliced (1 punnet) - optional
  9. 4 tomatoes, peeled and diced
  10. 10 mL (2 tsp) thyme (dried or fresh)
  11. 10 mL (2 tsp) origanum (dried or fresh)
  12. 10 mL (2 tsp) basil (dried or fresh)
  13. 10 mL (2 tsp) masala
  14. 10 mL (2 tsp) ground ginger
  15. Pinch of salt (no more than ¼ tsp)
  16. Freshly ground pepper (to taste)
  17. 1 x 410 g lentils (canned)
  18. 1 x 410 g tin tomato and onion mix
  19. 30 mL (2 Tbsp) tomato sauce or 1 x 65 g tomato paste
  20. 30 mL (2 Tbsp) oats
  21. 20 mL (4 tsp) Parmesan cheese
  1. Cook the spaghetti in lightly salted water until done.
  2. Heat the oil in a large sauce pan, gentry fry the onion and garlic until the onion is transparent. If the onion mixture starts to stick to the saucepan, add 15-30 mL (1-2 Tbsp) boiling water - do not add more oil.
  3. Add the mincemeat, breaking it up while stirring and fry gently, until browned.
  4. Add the diced tomatoes, green pepper, grated carrots, mushrooms (optional), herbs and spices to the saucepan.
  5. Add the tin of lentils to the saucepan. Add 15-30 mL (1-2 Tbsp) boiling water should the mixture lack moisture. Simmer for 5-10 minutes.
  6. Add the diced tomatoes and tomato sauce, simmer for 5 minutes.
  7. Add salt and pepper to taste. Simmer for another 5-10 minutes.
  8. Lightly mix the cooked spaghetti into the mince and lentil mixture, if desired.
  9. Spoon onto a serving dish and sprinkle with Parmesan cheese.
  10. Serve immediately with one cooked vegetable or a tossed salad.
  1. Using Parmesan cheese when cooking is often beneficial as it provides a strong cheese flavour therefore reducing the amount of regular cheese used in the dish.
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How to cook with barley
Serves 4
Barely must be one of the MOST UNDERUTILIZED grains that you get. Most people just chuck it into a soup but here is a great recipe which allows you to make fantastic salads using barley as a source of HEALTHY CARBS and GREAT SOURCE of FIBER!
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  1. 500 mL boiling water
  2. Pinch of salt
  3. 250 mL raw pearled barely
  4. 1 tin of peach slimes canned in fruit juice
  5. 1 pepper (green, red or yellow)
  6. 1 onion (peeled and finely diced)
  7. Small packet of baby spinach
  8. 60 g Danish feta
  9. 20 mL reduced fat salad dressing
  10. 5 mL curry powder
  11. 2.5 mL turmeric
  12. 30 mL lemon juice
  13. Ground black pepper to taste
  1. Pour the boiling water into a saucepan and add a pinch of salt to the barley. Cook until soft (about 45 min)
  2. Drain the canned peaches and chop into small pieces
  3. Chop the green pepper and onion
  4. Dice the baby spinach (optional: microwave for 1 minute)
  5. Place the boiled barely into a salad bowl - allow to cool (for fast cooling - place in freezer for 5 min)
  6. Add the chopped peaches, green pepper, onion and baby spinach (optional: add Rosa tomatoes) to the salad bowl once barely has cooled.
  7. Crumble the feta into a bowl, add the reduced fat salad dressing, curry powder, turmeric, lemon juice and mix well
  8. Add the feta and dressing mixture to the barely mixture
  9. Store in fridge or cooler bag until ready to consume - leaving this salad to stand for an hour or two will further develop the flavours.
Adapted from Eating for Sustained Energy
Adapted from Eating for Sustained Energy
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Aubergine Spread
Who needs butter or margarine when you have this AWESOME RECIPE for Aubergine Spread... So delicious and great way to get in your vegetable quota!
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  1. 1 eggplant (medium size)
  2. ½ onion
  3. Black pepper & pinch of salt
  4. ¼ stock cube in 250 mL boiling water
  5. Fresh ginger
  6. Coriander
  7. Paprika (cayenne pepper/ green jalapeno for skop)
  1. Cube the eggplant and the onion
  2. Dissolve the stock cube in a measuring jug with 250 mL boiling water
  3. Add to your eggplant and onion mix to your non-stick frying pan
  4. Add a little of the stock cube water mixture (enough to cover base of pan)
  5. Bring the mixture to the boil, turn heat down once hot
  6. Add spices and herbs (except for the coriander)
  7. Continuously add the stock cube water mixture to the pan - avoid the pan from drying out
  8. The mixture is ready when the eggplant is soft - take off the heat & allow to cool
  9. Take a hand blend to make into a paste - enjoy on provitas or ww bread instead of butter/ margarine
  1. Optional: Add 60 mL of LF or FF plain yoghurt/ cottage cheese to the cooled down mixture for a smoother texture
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Grilled Sardines Recipe for an Omega-3 BOOST
Serves 2
Omega-3's are important for good health, especially heart health, eye site and brain functioning. Research has shown that the consumption of fatty fish is beneficial to health and that we need to try ensure that we get in at least 90-120 g of fatty fish at least two times a week! This can be quite tough for some as fatty fish and omega-3 sources are: salmon, trout, mackerel, snoek, tuna steak, sardines and pilchards. In South Africa, the price of salmon and tuna is just RIDICULOUS! Most of us cannot justify spending that amount of money and the sad reality is that we also don't really consume the really affordable sources such as sardines and pilchards (even though they are READILY AVAILABLE and AFFORDABLE. So here is a RECIPE to help you boost your OMEGA-3 intake by learning how to cook with sardines! Get it a go, you will never know if you like them until you try them!
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  1. 2 cups of couscous
  2. Chicken or vegetable stock
  3. 8-12 sardines
  4. 1 Tbsp olive oil
  5. Cherry tomatoes
  6. Cucumber
  7. 1 medium red onion - diced
  8. Coriander
  9. Lemon Juice
  10. Salt and pepper
  1. Cook the couscous in stock according to packet instructions
  2. Fluff with a fork and leave to cool
  3. Add the tomato, cucumber and onions
  4. Add to the salad the lemon juice, coriander, salt and pepper to taste (remember not too much salt = high blood pressure)
  5. Preheat oven to grill
  6. Wash the sardines under running water - you can place them in a sieve if you don't wish to have fishy hands
  7. Gently score (slit) the sides of the sardines
  8. Place into a roasting pan - use foil underneath to reduce cleaning time afterwards
  9. Lightly add some lemon juice, olive oil and salt over the fish - seasoning is essential for great taste
  10. Grill for 12-15 minutes or until cooked through
  11. Serve the fish with the couscous salad
  1. For more flavour add some fresh ginger and garlic to the salad
  2. For a low fat dressing - a drizzle of balsamic vinegar/ balsamic vinegar reduction or use reduced oil dressing
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Mushroom and Lentil Stew
Serves 4
Do you follow the Meatless Monday initiative? If not, don't be skeptical - I am not transforming you into vegetarians or bunnies but rather appealing to you to try have one meatless meal a week, it doesn't even have to be a Monday! WHY Meatless? Because going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes, and obesity. And going meatless once a week can also help reduce our carbon footprint and save precious resources like fossil fuels and fresh water. South Africa launched Meat Free Monday in 2011, with support of the Fryes Family Foundation. Around the country over 600 restaurants support the movement with vegetarian options. Over 20 schools, like-minded organizations participate in the campaign. National universities support Meat Free Monday, including University of Cape Town, University of KwaZulu Natal and Varsity College Durban. Campaign organizers have spoken to over 16,000 students in schools they are very passionate about the movement. Here is a recipe to help you practice Meatless Monday's... this must be one of my favourites! ENJOY!
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  1. 10 mL canola oil
  2. 1 large onion - peeled and chopped
  3. 1 carrot - grated
  4. Garlic (to taste)
  5. 1 pepper (green, red or yellow)
  6. 500 mL cooked lentils (2 x 410 g canned lentils)
  7. 300 g brown mushrooms sliced
  8. 40 mL tomato paste
  9. 40 mL tomato sauce
  10. 80 mL chutney
  11. 100 mL freshly chopped parsley
  12. 30 mL freshly chopped basil
  13. 30 mL freshly chopped thyme
  14. 5 mL vegetable stock powder
  15. 15 mL paprika
  16. 15 mL lemon juice
  17. 125 mL hot water
  18. Salt, ground black pepper and garlic to taste
  1. Heat the oil in a large saucepan and fry the onion and garlic until transparent
  2. Add the carrot, pepper and lentils - stir-fry for 2 minutes
  3. Add the mushrooms, tomato paste and sauce, chutney, salt (pinch if cooked lentils) and pepper, parsley, basil, thyme, paprika and lemon juice
  4. Dissolve the stock powder in the hot water and add to the stir-fry mixture
  5. Cover and simmer for 15 minutes or until the vegetables are tender
  6. Serve hot, garnished with strips of sundried tomato (optional) together with a green salad (optional)
Adapted from Eating for sustained Energy no 2 Series
Adapted from Eating for sustained Energy no 2 Series
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Grilled Moroccan Chicken
Without a doubt, this is one of my favourite recipes. Why you ask? Well, because it has so many uses 🙂 You can either use it for: 1) Protein source at dinner, served with sundried tomato flavoured couscous and steamed crisp fine green beans 2) Lunch box idea (who needs to buy those expensive chicken fillets they sell for an arm and a leg, rather make your own on a Sunday in preparation for the week) 3) Toppings for sandwiches - for your partner and kids, use with lemon juice and a little light mayonnaise and plain yoghurt Give this recipe a go, really tasty and so quick and easy!
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  1. 10 mL (2 tsp) extra virgin olive oil
  2. 5 mL (1 tsp) origanum
  3. 2 mL ( ½ tsp) mixed spice
  4. 2 mL ( ½ tsp) ground cumin
  5. 2 mL ( ½ tsp) ground cloves
  6. 5 mL (1 tsp) shredded/ minced garlic - peeled and crushed if fresh
  7. Pinch of salt (use sparingly)
  8. Black ground pepper to taste
  9. 30 mL (2 Tbsp) freshly squeezed lemon juice
  10. 4 medium sized skinless chicken breasts
  11. 125 mL ( ½ cup) couscous (durum preferably)
  12. 4 Peppadews, finely chopped (2 g)
  13. 60 mL (4 Tbsp) mint leaves, finely chopped
  1. Preheat your oven on the grill setting.
  2. Combine the oil, origanum, all spice, cumin, cloves, garlic and lemon juice in a bowl.
  3. Place the chicken breast on your roasting/ baking tray and apply the marinade evenly over both sides of the chicken breast. The best way to do this is to apply the marinade with a silicon brush.
  4. Place your roasting/ baking tray in the oven and grill for about 15-20 minutes, turning twice until the juices run clear. Should there be left over marinade, you may baste again half way during cooking process.
  5. Remove from the grill and keep warm.
  6. Meanwhile prepare the couscous - follow packet instructions, ensure you do not use a whole stock cube - always use half of what you usually use. For flavouring use lemon juice, vinegar, herbs and spices instead.
  7. Mix the chopped peppadews and mint to the couscous.
  8. Serve the couscous on a plate with the chicken placed over it. For flavour add lemon juice and black pepper. For side dishes, include tossed salad or two cooked vegetables.
Adapted from Eating for Sustained Energy Recipe Book Series
Adapted from Eating for Sustained Energy Recipe Book Series
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Autumn Recipe
Hake Chowder Recipe for a Chilly Autumn Evening! This is a FANTASTIC recipe as it is QUICK, EASY and HEALTHY! We should be trying to consume fish at least twice a week. Fish is a good source of iron, it is also low fat, a high biological value protein and great source of iodine and other minerals..
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  1. Hake Medallions (two per person)
  2. Lite coconut milk
  3. Canola oil
  4. Chopped onion
  5. Peas
  6. Corn
  7. Wholewheat Egg Noodles
  8. Basil Pesto
  9. Black pepper
  10. Garlic
  11. Pinch of Salt
  12. Lemon
  13. Plain yoghurt
  14. Fresh Parsley
  1. Add 0.5 tsp per person eating from the meal in the form of canola oil to the pan
  2. Saute your onions until translucent
  3. Add the frozen hake medallions to the onions & cook until the fish is no longer pink in colour (now white in colour)
  4. Season with black pepper, salt, lemon, garlic (to taste) - other spices welcome
  5. Add a small can of lite coconut milk to the pan and let the fish poach in the milk
  6. Add 2 Tbsp basil pesto after you have added the coconut milk
  7. Allow to simmer - this fish could become nice and soft and tender
  8. 15 minutes before serving - add the frozen peas and corn (you are welcome to add other veggies such as patty pans, baby marrow and spinach)
  9. 10 minutes before serving - add boiling water to a pot and once boiling in the pot add your wholewheat noodles (or prepare according to packaging). The ones I have only take 4 minutes. Another quick source of HEALTHY carbohydrate to add to this is wholewheat couscous
  10. Dish up the noodles in a bowl aiming for 1/2 cup - 1 cup per portion (depending on your needs) and top with the coconut milk and basil flavoured hake madellions which should now be nice and juicy!
  11. Top with plain yoghurt and fresh parsley
  12. For a kick - add a little cayenne pepper or fresh or dried chilli
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Healthy Cottage Pie
Serves 4
Who doesn't enjoy a good old traditional Cottage Pie. Make most meals during the week nutritious and packed with goodness! This recipe is great as it is a good source of fiber (added lentils) and it uses leaner forms of protein and canola oil as a source of healthy fats.
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  1. 5 mL (1 tsp) canola oil
  2. 1 medium onion, peeled and chopped
  3. 1 clove garlic, crushed or 2 mL garlic flakes
  4. 300g extra lean mincemeat or ½ ostrich/ ½ beef mincemeat
  5. 5 mL (1 tsp) beef stock powder or ¼ beef stock cube
  6. 30 mL (2 Tbsp) chopped fresh parsley or 5 mL dried parsley
  7. 5 mL (1 tsp) dried mixed herbs
  8. Freshly ground black pepper and lemon juice to taste
  9. 15 mL (1 Tbsp) Worcestershire sauce
  10. 1 x 410g lentils (canned), rinsed with gushing water
  11. Topping
  12. 300g (1 large or 2 medium) potatoes
  13. 60 mL (4 Tbsp) skimmed milk or 1% milk
  14. 5 mL (1 tsp) Trim or salad cream mayonnaise
  15. 60g LF White Cheddar (2 matchboxes before grating)
  16. 2 mL Paprika (optional spices: 2 mL ground ginger, 2 mL ground coriander)
  17. Black pepper (to taste)
  1. Preheat the oven to 180 °C.
  2. Peel the potatoes and boil until just soft.
  3. Heat the oil and fry the onion and garlic until the onion is transparent.
  4. Add the mince, stock powder or stock cube, herbs (and optional spices if applicable), lemon juice and pepper and stir-fry for 5-10 minutes to brown the mince.
  5. Add the Worcestershire sauce and lentils and simmer for another 5-10 minutes
  6. Spoon into an ovenproof dish.
  7. Make the topping by adding the milk and mayonnaise to the potatoes and mash the potatoes until light and fluffy.
  8. Spread the mash potatoes over the mince mixture in the ovenproof dish.
  9. Sprinkle the cheese over the top as well as the paprika.
  10. Bake for 20 minutes, or until heated through and bubbling.
  11. Serve immediately with vegetables.
Adapted from Eating For Sustained Energy no 2
Adapted from Eating For Sustained Energy no 2
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Beetroot Soup
Soup, the comfort food of winter! Here is a fantastic recipe for beetroot soup. Packed with goodness, flavour and it is super delicious. According to an article by Today's Dietitian - one of my favourite magazines (I wonder why!?)... A diet rich in vegetables has cardiovascular benefits that have long been well documented. It's been proposed that these health effects may be due, in part, to vegetables' high nitrate content. While nitrate is found in all vegetables, it's especially abundant in beetroot and leafy greens. Dietary nitrate lowers blood pressure, thereby helping protect the heart. DID YOU KNOW? Beetroot is a good source of nitrate. Dietary sources of nitrate are converted to nitric oxide and nitrite in the stomach. These substances have the ability to increase vasodilation therefore reduce blood pressure and improving cardiovascular function.
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  1. 1 bunch beetroot (4 beetroot)
  2. 2 teaspoons olive or canola oil
  3. 1 medium brown onion, chopped
  4. 2 large carrots, peeled, chopped
  5. 3 celery stalks, sliced
  6. 500 g potatoes, peeled, chopped
  7. 4 cups chicken stock (or if you have high BP, traditional French stock = perfect)
  8. 2 tablespoons sour cream
  9. Chopped fresh chives, to serve
  1. 1) Trim beetroot stems and leaves. Peel and chop beetroot.
  2. 2) Heat oil in a saucepan over medium-high heat.
  3. 3) Add onion, carrot and celery. Cook, stirring for 5 min or until onion is tender.
  4. 4) Add beetroot, potatoes, stock and 1 cup cold water. Bring to the boil.
  5. 5) Reduce heat to medium-low.
  6. 6) Simmer, partially covered, for 1 hour or until beetroot is tender.
  7. 7) Cool slightly.
  8. 8) Process soup (hand blender = fine), in batches, until smooth.
  9. 9) Return soup to pan over low heat.
  10. 10) Cook, stirring, for 4 to 5 minutes or until heated through.
  11. 11) Season with salt and pepper.
  12. 12) Ladle soup into bowls. Sprinkle with chives and a dollop of plain yoghurt.
  13. 13) Serve and ENJOY!
Adapted from
Adapted from
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Potato Salad Recipe
Why not try out this healthier version of potato salad. Scared of carbohydrates? Seek a registered dietitians advice on recipes, healthier carbohydrate sources and portion size. Click here to find a dietitian in your area.
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  1. boiled and cooled down potatoes
  2. 2-3 Tbsp lite mayonnaise
  3. 3/4 cup greek or plain yoghurt
  4. lemon juice
  5. wholegrain mustard
  6. salt and pepper, paprika, dried herbs and garlic to taste
  1. Boil potatoes with their skins intact
  2. Once boiled and soft, allow the potatoes to cool down
  3. Once cool, cut into smaller bite size portions (keep in a mixing bowl)
  4. Add 2-3 Tbsp of lite mayonnaise or if you use Trim/ Salad Cream, you may add a little more (3-6 Tbsp)
  5. Add 3/4 cup of greek or plain yoghurt
  6. Season with lemon juice, 1 Tbsp wholegrain mustard, 1 tsp paprika, 1 Tbsp dried herbs and garlic, salt and pepper to taste
  7. Mix well and refrigerate at least 2 hours before serving
  8. Can decorate with a leaf of fresh basil if you like
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Healthy Cabbage salad recipes
Ditch the lettuce and rather give your body some well deserved micronutrients which could come from replacing the lettuce in your salad to cabbage! Did you know? Cabbage is a good source of vitamin C, quercertin, isothiocynates and fiber! Vitamin C is an anti-oxidant and thus helps fight infections. Daily requirements for vitamin C is 75 mg for woman and 90 mg for men (add 30 mg if you smoke, which if you do, can be harmful to your anti-oxidant body stores not to mention all the other health risks). Quercertin is also an anti-oxidant and has been thought to benefit allergy sufferers however the studies that have been done on this are not conclusive! Isothiocynates are a substance found in foods and is considered a functional food substance. Some studies show a 38% reduction in lung cancer but more studies are needed and the dose has not yet been defined. Therefore, food based sources of isothiocynates are favoured. Fiber or otherwise known as roughage is very important for gut health! The fiber found in cabbages may assist you with feeling fuller for longer and protect against diseases such as diabetes mellitus and cardiovascular disease. Ensure that you receive adequate fiber - women 25 g-28 g and men 35 g-38 g per day. Here are some links to fantastic resources about cabbage and cabbage facts
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  1. Shredded cabbage
  2. Tomato
  3. Mozzarella balls (3)
  4. 1 boiled egg
  5. Half a small avocado pear (38 g)
  6. 1.5 Tbsp mixed roasted seeds (pumpkin, sunflower and sesame)
  7. Fresh coriander
  8. Grated carrot
  9. Black pepper and pinch of salt
  10. Dressing (optional: greek yoghurt, lemon juice, mustard and a dash of balsamic vinegar (listed in order of quantity))
  1. Boil an egg (for soft boiled as in this recipe, 5-6 minutes)
  2. Add all the ingredients and toss to make wonderfully coloured salad
  3. Dressing is optional (quantities dependent on how you like your dressings) however you could also just dress with 1 tsp olive oil and balsamic vinegar.
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Healthy Rusks
A recipe for healthier rusks.
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  1. 250 mL (1 cup) Jungle oats
  2. 250 mL (1 cup) cake flour, sifted
  3. 25 mL (5 tsp) baking powder
  4. 500 mL (2 cups) nutty wheat flour
  5. 250 mL (1 cup) of digestive bran
  6. 250 mL (1 cup) of wholewheat Pronutro
  7. 5 mL (1 tsp) salt
  8. 250 mL (1 cup) of raisins
  9. 100 mL canola oil
  10. 250 mL (1 cup) sugar (or 1/2 cup of sugar and 1 apple)
  11. 2 eggs
  12. 500 mL (2 cups) buttermilk – 1 bottle
  13. 5 mL (1 tsp) vanilla essence
  14. 5 mL (1 tsp) bicarbonate of soda
  1. Mix the Jungle oats, cake flour, baking powder, nutty wheat flour, digestive bran, Pronutro, salt and bicarbonate of soda into a large mixing bowl.
  2. Add the raisins (and grated apple- if opted for) and sugar to the dry ingredients. Mix to incorporate some air.
  3. Add the canola oil, eggs and vanilla essence to the mixture.
  4. Add the buttermilk and blend all the ingredients together.
  5. The dough should not be sloppy, rather soft enough to spoon into your baking pans (choose a pan with enough space for the dough to rise).
  6. Don’t forget to cook and spray your pans!!
  7. Spoon the mixture into the sprayed baking pans and bake for 30 minutes at 180 then reduce the heat to 150 and bake for 45 minutes. Leave to cool on a rack.
  8. Cut into fingers and dry the rusks in a slow oven at 100 for 2-3 hours.
  1. High fibre, low fat way to start your day – remember EVERYTHING in moderation – just because they are healthier than commercial rusks doesn’t mean you can chomp away..
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