Peanut Butter Spice Granola

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Recipe by registered dietitian, Rhodene Leydekkers

Amount of servings: 8 Servings
Preparation time: 10 Minutes
Cooking time: 45 minutes
Total Time: 55 Minutes

Ingredients:
2 Cups rolled oats
1/3 Cup no-added sugar Peanutbuter
100 g Pitted Dates
1 Medium Apple
100 ml Boiled water
1 Teaspoon Vanilla
1 Teaspoon Cinnamon
1 Teaspoon Turmeric
Pinch of Salt

Method:

  1. Pre-heat the oven to 180 C.
  2. Add the peanut butter, dates, apple, boiled water and vanilla to a blender and blend until smooth.
  3. Mix the rolled oats, cinnamon, turmeric, and salt in a separate bowl.
  4. Add the peanut butter mixture to the oat until well combined.
  5. Spread out the mixture on a greased baking tray, and bake for 45 – 50 minutes until light brown and crispy.
  6. Let it cool down and store it in an airtight container.

Additional Advice: This recipe can be enjoyed in different ways! For delicious Granola bars, press the mixture into an oven-proof dish and bake for 45 – 50 minutes. Cut into bars and let it cool off. Enjoy it as a snack or a breakfast on the go!
Top tip: Enjoy this tasty granola with some yoghurt to increase the protein content of the meal, as well as a portion of fruit to up the fibre.

Nutritional information per 78 g serving:

Energy: 843 kJ

Protein: 4.6 g

Carbohydrates: 26 g

                Of which total sugar: 11.2 g

Total fat: 7.9 g

                Of which saturated fat: 1.6 g

Dietary fibre: 3.4 g

Sodium: 41 mg

Black Forest Smoothie Bowl

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Recipe by registered dietitian, Lila Bruk.

Ingredients:

  • 100g frozen cherries*
  • 1 tblsp chia seeds
  • 80ml almond milk
  • 70g cooked, cooled oats (20g raw)
  • 1 tbsp smooth fat-free cottage cheese
  • 1 tsp cocoa
  • 1 tsp raw honey
  • Handful of ice

If frozen cherries are not available, use any frozen berry (e.g. blueberries) as an alternative.

Method:
Blend, top with sliced cherries and enjoy!

• Why we love it: Smoothies are very popular, but very often drinking your breakfast does not feel as satisfying as eating your breakfast. Smoothie bowls are the perfect solution, because they require you to use a spoon, which instantly makes the smoothie bowl feel like more of a meal (and thus more satisfying) than a regular liquid breakfast smoothie.


• Dietitians say:
– Cherries are amazing little powerhouses packed with the antioxidants anthocyanins, which assist with reducing inflammation and reducing the risk of heart disease and stroke. Combine them here with phytonutrient-rich cocoa for the ultimate combo!
– In addition, this delicious breakfast is rich in fibre and protein, so should keep your blood glucose levels stable until your next meal or snack.


• Top tips:
– The cherries can easily be replaced with blueberries depending on seasonal availability.
– You can add more cocoa if you want it to be extra chocolate-y, but it will make it less sweet.
– You may need to add more milk if the mixture is too thick
– You can use raw oats if you prefer, but cooked oats provide a better, creamier texture

Nutritional information per bowl:


Kilojoules 1055kJ
Total fat 6.6g
Saturated fat 0.7g
Trans fat 0g
Polyunsaturated fat 4g
Monounsaturated fat 1.5g
Total Carbohydrates 41.6g
Dietary fibre 9.5g
Added Sugar 0g
Protein 8.4g

Moroccan Spiced Lentil Salad with Dried apricots and Almond flakes

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Recipe by registered dietitian, Emmie Bester

Prep: 15 Minutes

Serving: 1 Person

Ingredients:

  • 20g Salad Leaves
  • 80g Canned Lentil rinsed
  • ½ Red Onion chopped roughly
  • 20g Dried Apricots chopped roughly
  • 1 Celery Stick chopped                     
  • 5g Almond Flakes
  • 5g Herb Mix (coriander/flatleaf parsley/mint) chopped
  • 10ml Orange zest and juice
  • 1 Fresh Chilli (optional to taste)

Moroccan Dressing:

  • 5ml Honey
  • 5ml Olive Oil
  • 10ml Red Wine Vinegar
  • 1 Garlic Clove finely minced – use a garlic press (optional to taste)
  • 2g Cumin
  • 2g Cinnamon
  • Pinch Ground Cloves
  • Pinch Salt and Pepper (to taste)

Preparations:

  1. Rinse the green leaves.
  2. Drain and rinse the lentils.
  3. Peel and chop the onion (If sensitive to onions chop and place in a bowl of cold, salted water).
  4. Chop the apricots.
  5. Chop the celery.
  6. Rinse the fresh herbs and chop roughly.
  7. Zest and juice the orange leaving some segments for garnish.
  8. Deseed and finely chop chilli (to taste).

Step 1 Place the green leaves in a large bowl topped with lentils, drained onions, apricots, celery, almonds, herbs and orange zest. Squeeze with the orange juice.

Step 2 Taste, adjust salt and add chilli to taste.

Step 3 Dress your salad with the dressing.

Nutrient Analysis:

EnergyCarbsProtFatCholesterolSodiumFiber
243 kcal36.35g7.62g8g0g380g7.7g

Dietitians notes:

Consuming all types of plant-based foods has been associated with a reduced risk of many lifestyle-related health conditions like heart disease

Lentils are a plant-based protein, providing your meal with carbohydrates as well as protein. Plant-based proteins do not contain any cholesterol or saturated fats.

Lentils are also a rich source of fibre.