Peanut Butter Spice Granola

Chat 10 Comments July 18, 2022 nutritionadsa

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

Chat Leave a comment July 18, 2022 nutritionadsa

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

Chat Leave a comment July 18, 2022 nutritionadsa

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:

Energy	Carbs	Prot	Fat	Cholesterol	Sodium	Fiber
243 kcal	36.35g	7.62g	8g	0g	380g	7.7g

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.

ROAST RED PEPPER PASTA

Chat Leave a comment November 30, 2021 nutritionadsa

By Megan Clarke

Serves 4

Ingredients:

• 400g cooked fusilli pasta
• 2 red peppers
• 2 cloves garlic
• 1 brown onion
• 1 block (350g) tofu
• 1 tin (450g) chopped tomato/ tomato puree
• 2 Tbsp Olive oil
• 1 tsp chilli flakes (optional)
• Salt and pepper to taste

Method:

1. Cut the red peppers in half length-ways and deseed. Place on an oven tray and drizzle with olive oil. Roast at 180°C until skins are blistering.
2. Chop garlic and onion and sauté in a frying pan until onions are translucent.
3. Place the roasted peppers, onions and garlic, block of tofu, tinned tomatoes and seasoning in a blender or food processor and blend until pureed.
4. Serve with whole wheat pasta of choice.

Nutrient analysis per serving: 

1358kJ energy, 45g carbohydrate (of which 7.5g sugar), 16g protein, 10g fat (of which 1.2g saturated fat), 8g fibre, 236mg sodium.

We love it!

This recipe is plant based, high in fibre, low in fat and salt and a good source of vitamin C.

Dietitians say:

Fibre promotes gut health, aids in blood sugar control, and helps prevent certain cancers.

Top tip: red peppers are packed with Vitamin C to support the immune system.

---

SWEET POTATO AND OAT MUFFINS

Chat Leave a comment November 27, 2021 nutritionadsa

By Kelly Francis

Ingredients:

• 1 cup mashed sweet potato (roasted)
• 1/2 cup canola oil
• 2 whole eggs, large
• 1/2 cup plain, fat free yoghurt
• 1 teaspoon vanilla essence
• 1/3 cup brown sugar
• 2 cups oat flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 teaspoon cinnamon

Method:

1. Preheat the oven to 180°C and line a muffin tray with paper cups
2. Make oat flour by grinding rolled oats until fine. Measure 2 cups after grinding.
3. Add the sweet potato, the oil, eggs, yoghurt and vanilla into a large bowl and whisk to combine
4. In a separate bowl, mix the sugar, oat flour, baking powder, baking soda, salt and cinnamon
5. Add the dry ingredient mixture to the wet mixture and stir until combined
6. Spoon the mixture into 12 paper muffin cups and bake for 20 – 25 minutes until a skewer comes out clean.

Nutrient analysis per serving

Energy: 287kJ | CHO: 21.7g (of which sugar 4.5g) | Prot: 3.95g | Fat: 21.3g (of which sat fat 3.8g) | Fibre: 2.5g | Sodium: 257.4mg

We love it:

This recipe is easy to prepare, stores well and is perfect for on-the-go, one-handed snacking while breastfeeding or carrying a baby!

Dietitians say:

Both sweet potato and oats are nutrient dense sources of fibre which make them a perfect substitute for white flour. Nutrient density is important for busy moms.

Top tip: The mixture is stickier than a traditional muffin recipe

MELANZANE

Chat Leave a comment November 26, 2021 nutritionadsa

By: Mico Price

Serves: 4 people

Ingredients:

• 3 – 4 aubergines
• 2 tins chopped pureed tomatoes
• 1 tsp crushed garlic or 2 garlic cloves, crushed
• 2 tsp dried oregano
• 1 tablespoon balsamic vinegar
• 2 tsp sugar
• Salt & pepper to taste
• 15 ml olive oil
• 1/4 cup breadcrumbs or Parmesan cheese

White sauce

• 2 tbsp margarine
• 2 tbsp flour
• 400 ml low fat milk
• Salt & pepper to taste

Method:

1. Slice the aubergines into 1cm discs, place on a tray and sprinkle with coarse salt. Leave to stand for 30 minutes. Rinse and pat dry with paper towel.
2. Combine the tinned tomatoes, garlic, oregano, balsamic vinegar and sugar in a saucepan and simmer for 20-30 minutes until sweet. Season with salt and pepper to taste.
3. Heat the olive oil in a pan and lightly cook the aubergines on each side. Set aside.
4. Prepare the white sauce. Melt the margarine in a saucepan. Add the flour to make a paste. Whisk in the milk a little at a time until the sauce thickens. Flavour with salt and pepper to taste.
5. This dish can be made on a stove top or in the oven. Select an oven proof casserole dish or a large frying pan.
6. Place a small amount of the tomato sauce in the bottom of the dish. Place a layer of the aubergine slices on the sauce.
7. Alternate layers of tomato sauce and aubergine, finishing off with a tomato sauce layer.
8. Pour the white sauce over and sprinkle with the breadcrumbs or parmesan.
9. Bake in the oven at 180°C for 30-40 minutes or simmer lightly on the stove top for 40 – 50 minutes.

Nutrient analysis per serving:

Energy: 1449kJ | CHO: 53.7g (of which 19.8sugar) | Prot: 12.1g | Fat: 12g (of which 5 mg cholesterol) | Fibre: 18.7g

We love it:

People are often nervous to try aubergines but this is a delicious way to serve it. It can be served as a main dish or used as a side dish

Dietitians say:

This recipe is a delicious vegetarian dish which is suitable for diabetics as it has a low glycaemic index and contains small amounts of added sugar.

Top tip: This recipe can be made on the stovetop or in the oven, choose an oven proof dish or large frying pan.

STRAWBERRY CHICKEN SALAD

Chat Leave a comment November 25, 2021 nutritionadsa

By: Mariska Barnard

Serves: 2 portions

Ingredients:

Chicken:

• 120 g Chicken breast fillet
• 1 tsp Olive oil
• Chicken spice to taste

Salad:

• 1 cup Baby spinach
• ½ cup Cucumber
• ¼ medium Avocado
• ¾ cup Strawberries
• ¼ cup Mozzarella cheese
• 10 g Cashews, unsalted
• 1 tsp Balsamic vinegar
• Salt and pepper to taste

Method:

1. Grill chicken in oven with olive oil and chicken spice until cooked.
2. Cut cucumber into quarter circles, dice up the avocado in blocks and slice up the strawberries into quarters.
3. Cut the mozzarella cheese into blocks.
4. Wash baby spinach if needed.
5. After chicken has cooled down, slice into pieces as well.
6. Put all ingredients together and drizzle some Balsamic vinegar over the salad.

We love it!

This recipe can be easily changed into a side dish by removing the chicken and dividing it into smaller servings.

Dietitians say:

Cashews contains Omega 3 fatty acids, a heart healthy fat, which has been shown to lower blood pressure, reduce chances of stroke and heart attack and is anti-inflammatory.

Top tip: To check if chicken is cooked through, cut into it and make sure the juice is clear!

Nutrient analysis per serving:

Energy: 1009 kJ | Carbohydrates: 5.3 g (of which 4.3 g sugar) | Protein: 24.3 g |

Fat: 12.9 g | Fibre: 3 g | Sodium: 389 mg

VEGETABLE PASTA

Chat Leave a comment November 24, 2021 nutritionadsa

By: Mico Price

Serves: 4-6 people

Ingredients:

• 1 punnet or 250g mushrooms, quartered
• ½ – 1 pepper, chopped
• 6 cups chopped spinach or baby spinach leaves
• Olives, pitted
• Sundried tomatoes (in olive oil/rehydrate in warm water for 30 minutes or until soft)
• 1 aubergine
• 1 tsp crushed garlic or 2 garlic cloves, chopped finely
• 1 tbsp olive oil
• Salt and pepper to taste
• Any pasta of your preference.

Method:

1. Slice the aubergine into 1cm thick discs.
2. Place on a tray and sprinkle with coarse salt. Set for 30 minutes. Rinse and pat dry with a paper towel. Cut into cubes.
3. In a large frying pan, heat the olive oil and add the crushed garlic, chopped aubergine, mushrooms and pepper and fry until soft and cooked.
4. Add salt and pepper to taste.
5. Add the spinach and cover with a lid until the spinach is soft. About 5-10 minutes.
6. Stir in the sundried tomatoes and olives and allow to cook for 5 minutes.
7. Boil the pasta. Retain some of the pasta water.
8. Add the pasta to the cooked veggies and cook for a further 5 minutes. If you prefer your pasta to be saucier add some of the pasta water that was retained.
9. Season as needed.

Nutrient analysis per serving:

Energy: 1239kJ | CHO: 50.2g (of which 0.8 g sugar) | Prot: 11.8 g | Fat: 5g(of which 61 mg cholesterol) | Fibre: 2.6g

We love it:

This is a very versatile plant based recipe and you can add a lean protein source of your choice. Kids love it too!

Dietitians say:

This recipe is very low in total fat, which makes it suitable for people with chronic lifestyle diseases such as heart disease, diabetes and hypertension.

COCONUT CHICKEN CURRY

Chat Leave a comment November 23, 2021 nutritionadsa

By Tharien Bezuidenhout

Serves 6

Ingredients:

• ½ Onion – finely chopped                         
• 1 Garlic clove – finely minced                     
• 2 tsp Olive oil                                                   
• 2 tsp Curry masala                                            
• 2 tsp Turmeric                                                  
• 1 tsp Cumin                                                       
• 1 tsp Coriander                                                 
• ½ tsp Cinnamon                                                 
• 1 tsp Mustard seeds                                                              
• 1 Thumbnail fresh ginger – finely grated
• 2 Red chillies – deseeded (optional)
• 2 Tbsp Chutney
• 1 Tbsp Lemon juice
• 600g Skinless Chicken Breasts – cut into small strips
• ¼ cup Lentils – dried
• ½ tin (120g) drained Chickpeas
• ½ tin (200ml) Coconut milk
• 5-6 Carrots – julienne strips
• ½ tsp Salt and Pepper to taste

Method

1. Sauté onion and garlic in olive oil until soft and translucent over medium heat.
2. Add all spices to onion mix and sauté for another 3-4 minutes.  The mix will be dry.
3. Add fresh ginger and chilies.
4. Add chutney and lemon juice. Deglaze pot with ¼ cup water.
5. Add chicken strips and cook through.
6. Add dried lentils, chickpeas and coconut milk.
7. Season with salt and pepper.
8. Add carrots and simmer for 60 minutes over medium heat for the best flavour.
9. Serve with ½ cup brown rice or ½ cup whole-wheat couscous.
10. Garnish with fresh tomato and desiccated coconut.

Nutrient analysis per serving:

Energy: 311 Kcal | CHO: 14.9g (of which sugar 7.4g) | Prot: 34g | Fat: 9.2g (of which sat fat 4.8) | Fibre: 3.9g | Sodium: 297mg

We love it:

This recipe is delicious, packed with flavour, healthy with many benefits from all the spices. Keep a couple of portions in your deep freeze for an easy meal.

Dietitians say:

Capsaicin – the component that gives chillies their heat has anti-inflammatory, antioxidant, anti-cancer and blood glucose regulating effects.

Top tip: Legumes are high in Fibre and can significantly lower the risk of heart disease

SARDINE AND SWEET POTATO QUICHE

Chat Leave a comment November 1, 2021 nutritionadsa

by Eloïse Swanepoel

Yields 24 muffin size quiches or 2x 30cm large quiches

Ingredients:

• 1 tin sardines in tomato sauce
• 2 Medium sized carrots, peeled and grated
• 3 baby marrows, washed and grated
• 1 large sweet potato, peeled and grated
• 3 eggs
• 2 cups (500 ml) full cream plain yoghurt
• 400ml full cream milk (or low fat if preferred)
• Seasoning – I used lemon and black pepper spice with salt
• Lemon and parsley for garnish (optional)
• Feta and Paprika to crumble over top of quiches

Method:

1. Preheat oven to 180֯C
2. Grease 2×12 muffin pans or 2 x 30cm quiche dish with spray ‘n cook
3. Flake sardines with bones into small pieces (bones add valuable calcium and can be eaten as it is soft)
4. Mix fish with grated carrots and baby marrow (filling)
5. Whisk together eggs, milk and yoghurt and seasoning
6. If baking mini quiches (muffin size), spoon about 1 heaped tablespoon filling (3/4 full) into each muffin hole, fill to the top with egg mixture. Or if making large quiches, divide filling between the two dishes and fill to the top with egg mixture
7. Crumble feta over the filling and sprinkle with paprika and dried herbs like thyme or parsley if preferred
8. Bake for about 20-30 minutes until golden brown and set. The large quiches may need to bake for longer than the muffin sized option.
9. Let cool and serve as a grab-and-go snack, or with a side salad as a light lunch.
10.  It can also be frozen once cooled. Store in air-tight container. To defrost take out overnight and place in fridge or microwave until thawed and at desired temperature.

Nutritional analysis: 2 muffin sized mini-quiches = 1 serving

Energy: 120kcal | Carbohydrates: 9g | Protein: 11.5g | Fat: 4.6g | Sodium: 665mg | Fibre: 4.9g

We love it because:

It is a convenient, quick, grab-and-go snack for a breastfeeding mom that is nutritious, providing important nutrients for the lactating mother and will also benefit the breastfeeding baby by providing essential Omega-3 and vitamin D to mom, increasing the value thereof in the breast milk. It can be prepared in bulk and be frozen to save time and ensuring mom has access to a filling, healthy snack or light meal on those days that she is couch-bound with her little one.  It is also a nutritious snack for older siblings’ lunch boxes, or anyone in the family to share with.

Dietitians say:

Sardines are high in omega-3 fatty acids. This is an essential fatty acid required for brain development, and breast milk content thereof is affected by the mother’s dietary intake thereof.

Top tip:

The sardine bones are edible and a great source of calcium – important for mom’s bone health

ROASTED TOMATO SOUP

Chat Leave a comment July 6, 2021 nutritionadsa

By Rhodene Oberholzer

Serves 4

Ingredients:

• 6 Medium Tomatoes
• 2 Small onions
• 1 Green pepper
• 2 Garlic cloves
• 1 Cup cooked split red lentils
• 500 ml Boiled water
• 1 Tomato and onion stock cube
• 1 Cup plain low-fat yoghurt
• 1 Tablespoon tomato paste
• 1 Teaspoon ground Cumin
• 1 Teaspoon Turmeric
• ½ Teaspoon Cayenne pepper
• 1 Tablespoon Olive oil / Canola oil

Method:

1. Pre-heat the oven to 180 °C.
2. Chop the tomatoes, onions and green peppers into chunks and place, along with the garlic cloves, in an ovenproof dish. Drizzle with olive oil and place in the oven to roast for about 30 minutes until cooked.
3. Place the tomatoes, peppers and onions in a pot and add the stock, tomato paste, cooked lentils, and spices. Heat the mixture and allow to simmer for about 10 minutes. Remove from heat.
4. Blend with a hand blender until smooth.
5. Add a small amount of the soup in a separate bowl and mix with yoghurt. Add the mixture to the rest of the soup and mix well. Allow to simmer for another 10-15 minutes.
6. Serve with some black pepper, chilli flakes and fresh basil leaves.
7. Enjoy!

Top tip:

Serve with a slice of 100% rye or seeded bread for that extra bit fibre.

We love it!

This recipe is packed with nutrients that can help to support your immune system and bursts with flavour. A perfect pick-me-up when appetite is low and you’re feeling a bit under the weather.

Dietitians say:

One serving of soup provides about 102% of the recommended intake for Vitamin C. It is also high in fibre to support gut health, as well as flavonoids that have antioxidant properties to help and protect our body against damage.

Nutrient analysis per serving

Energy: 940 kJ | CHO: 28 g (of which 18 g sugar) | Prot: 9.8 g | Fat: 4.9 g (of which 1 g sat fat) | Fibre: 7.2 g | Sodium: 480 mg

DATE AND CHICKPEA BROWNIE BITES

Chat 2 Comments July 6, 2021 nutritionadsa

By Michelle Zietsman

Serves: Makes 14 date balls

Ingredients:

For the date balls

• 1 cup dried dates, soaked in boiling water for 20 minutes and then drained
• 1/2 cup rolled oats
• 1 cup tinned chickpeas, rinsed well and drained
• pinch of salt
• 1 tablespoon shredded coconut
• 1/2 cup cocoa powder

For the chocolate coating

• 80 g dark chocolate slab
• 1 teaspoon coconut oil

Method:

1. Blend the oats in the food processor until it becomes oat flour.
2. Add the dates and chickpeas and blend until smooth. Gradually add some water if the mixture is very stiff.
3. Add the salt, coconut flakes and cocoa powder and blend until smooth.
4. Roll into balls and let it set in the fridge.
5. Melt the chocolate in the microwave and then add the coconut oil and combine.
6. Coat your date balls with the melted chocolate by dipping it into the chocolate, covering it and removing it with a spoon.
7. Place on a cutting board or large oven dish with wax paper.
8. Let it set in the fridge and keep it stored in the fridge.

Top tip:

Sweet treats can definitely be part of a healthy diet and can be consumed on occasion and in moderation!

We love it!

Legumes, like chickpeas, are some of the most versatile, nutrient-dense and affordable foods to add to your meals and even treats!

This recipe is vegan friendly if vegan chocolate is used!

Dietitians say:

Legumes are concentrated sources of fibre and provide us with protein, iron and zinc without the saturated fat and cholesterol.

Nutrient analysis per serving

Energy: 465kJ | CHO: 15g (of which sugar 10.1g) | Prot: 2.9g | Fat:  3.5g (of which sat fat 1.9g) | Fibre: 3.2g | Sodium: 2mg

LOADED BAKED POTATO

Chat Leave a comment December 3, 2020 nutritionadsa

Look at this wonderful recipe for loaded baked potatoes, from registered dietitian, Cheryl Meyer. Give this delicious recipe a try!

We Love:

• That loaded baked potatoes are so easy to make. Both oven and airfryer methods provide beautifully crispy and flavourful on the outside, whilst soft and fluffy on the inside baked potatoes.

What the dietitian says:

• Draining and rinsing tinned beans reduces the sodium content by as much as 40%, what a win!

Serves 4

INGREDIENTS:

• 4 small-medium sized potatoes (approx 150g each)
• 3 teaspoons olive oil, divided
• 1 x 400g tin of black beans, drained and rinsed
• 1 teaspoon crushed garlic
• ½ teaspoon ground cumin
• 1 small onion
• ⅔ cup low fat plain yoghurt
• 1 cup grated cheddar cheese
• 4 spring onions, finely diced
• salt & pepper, to season

METHOD:

1. Rinse, scrub and dry your potatoes. Using a fork, thoroughly prick the skins, brush or rub with olive oil and season with salt.

Oven bake: place on a baking sheet and bake at 200℃ for 1 hour until fork tender.

Airfryer: spread out within the basket, set to 180℃ and roast for 30 – 40 minutes until for tender.

• Just before the potatoes are ready, saute the diced onion, drained and rinsed black beans, crushed garlic and ground cumin in olive oil to soften the onion and warm through the beans.
• Slice the potatoes lengthwise down the middle (not all the way through), gently squeeze open and top each one with yoghurt (about ½ a small tub), ¼ cup grated cheese, ¼ of the bean mixture and a diced spring onion.

NOTES:

• The 2-3 cloves of fresh minced garlic can be substituted with 1 teaspoon crushed garlic.
• To cut down the baking time, microwave the potatoes for 3 to 4 minutes before baking.

Nutrition Information: Per serving

Energy: 1448 kJ

Protein: 16.2 g

Carbohydrate: 46.3 g Of which, total sugars: 3.2 g

Fat: 3.2 g

Fibre: 10.7 g

Sodium: 267 mg

Blueberry Breakfast Bars

Chat 1 Comment November 6, 2020 nutritionadsa

This month’s wonderful and nutritious Nutrition Confidence breakfast recipe was formulated by registered dietitian, Julie Perks. See how creatively Julie combined these ingredients for a delicious “on the run” breakfast but also an ideal snack.

As much as I wanted to create a lovely crunchy breakfast bar, I kept making granola as nothing was sticking together so in the interest of ensuring success, I created this version which is both delicious and healthy and utterly fool proof! These can be made with store (and freezer) ingredients. They are then perfect to keep in the fridge or freezer for a quick breakfast on the run. Ideally obviously we would prefer you to be mindful of your meals and not eat “on the run” but also, we know life happens and these then help to ensure you don’t skip breakfast. Ideally enjoyed with some plain yoghurt for added protein where possible.

Serves 8

Ingredients:

• 1 ¾ cup rolled oats (210g)
• 2 TBSP ground flaxseed (10g)
• 1 TBSP cinnamon (7g)
• ½ tsp nutmeg (1g)
• ½ tsp ginger (1g)
• ½ tsp salt (2.5g)
• ½ cup mixed unsalted nuts (70g)
• ¼ cup pumpkin seeds (35g)
• ¼ cup honey
• 1 ¼ cup milk
• 2 cups blueberries (245g)

Instructions:

1. Preheat the oven to 180 degrees Celsius.
2. Mix the dry ingredients (oats, flaxseed, spices, salt, nuts, pumpkin seeds) in a large mixing
   bowl.
3. Then add in the honey and milk and mix well.
4. Allow to soak for 10-15 minutes.
5. Line a 20 x 20cm baking dish with baking paper (I used 2 pieces of baking paper going in
   opposing directions so it made it easier to remove after it has cooled).
6. Stir in the blueberries and pour into the baking dish.
7. Cook in the oven for 40 – 50 minutes until set.
8. Allow to cool completely then cut into 8 bars.

EXTRA: You can make this bar vegan by swapping the milk for plant based milk of your choice (soya milk will be most aligned with the protein content as shown in the nutritional analysis) and then substituting the honey for maple syrup or rice malt syrup.

Nutrition Information: Per serving
Energy: 1100 kJ Protein: 7,5g Carbohydrate: 34,7g of which, total sugars: 2,7g Fat: 11,6g, unsaturated fats 9,23g, Saturated fats 2,4g, Fibre: 5,4g Sodium: 171mg
*note, if you chose to cut into squares to make it a snack portion, then make 16 squares and it will halve the nutritional analysis.

Chicken hearts with onion, mushroom and peppers

Chat Leave a comment October 3, 2020 nutritionadsa

This month’s Nutrition Confidence recipe was done by registered dietitian, Mpho Tshukudu, and is a delicious, cost-effective recipe that incorporates offal.

Offal includes liver, gizzards, heart, kidney, spleen, lung, intestines, hooves, tongue and others. They are usually from poultry, beef, pork, lamb and goat. Use of offal can be influenced by culture, economic status, religion and preference. For some, they are a delicacy and others consider them poverty foods. Offal can be cost-effective compared to meat.

Different offal has been shown to have higher protein, zinc, iron, manganese and vitamins A and Bs than meat.

In the last decade, nose-to-tail eating has been popular and growing. It refers to the consumption of all parts of animals, as a way of respect to them and reducing the cost of food and food waste.

This is how our grandparents used to eat – all parts were used. You can find the delicious recipes in the recipe books from around the 1940s. More recently, some high-end chefs, including South African chefs, do serve offal, with a modern twist.

Serves: 4
Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes

Ingredients:

• 500 g chicken hearts
•     2 teaspoon olive/avocado  oil
•     1 teaspoon butter
•     1 medium onion, sliced
•     1 cup mushrooms, sliced
•    1/2 medium bell pepper, julienne – any colour
•     2 garlic cloves, crushed
•     1/2 cup chicken stock or more if needed
•     ¼ teaspoon black pepper
•     ¼ teaspoon dried oregano
•     Salt to taste

Instructions:

1. Remove excess fat and cut each heart in half and set aside.
2. Heat oil and butter in a casserole or pan, over low to medium heat.
3. Add onions, bell peppers and mushrooms, sauté for 3 minutes
4. Add crushed garlic and sauté for another 1 minute.
5. Add chicken hearts. Cook for 5 minutes over medium heat, until the hearts are brown.
6. Add chicken stock, black pepper, salt and oregano.
7. Simmer for 10 minutes with the casserole or pan covered, until the hearts are soft and no longer pink in the centre.

Serve with mashed potato, millet, sorghum or rice.

Nutrition Analysis per portion:

Energy:                      987 KJ

Carbohydrate:           2.8 g

Protein:                      21,3 g

Fats:                           15,4 g

Unsaturated fats:      8,5 g

Saturated fats:          4.4 g

Fibre:                          1,0 g

Seafood & stirfry Paella

Chat 3 Comments September 7, 2020 nutritionadsa

This month’s recipe is by registered dietitian, Retha Harmse.

A classic Spanish rice dish with a healthier twist. We used wholegrain brown rice, added extra veggies but kept the delicious prawns, calamari, mussels, clams and shrimp and loaded with flavour.
This delicious recipe is very filling, has a low glycaemic index and is high in Omega 3 and unsaturated fatty acids.

Serves: 4
Preparation & Cooking: 40 min

Ingredients:
• 1 tbsp olive oil
• 1 large onion, chopped
• 1 clove garlic, minced
• 1 cup wholegrain brown rice
• 1 can chopped tomatoes
• 2 cups low-sodium vegetable stock
• 1 tbsp hot sauce (eg Tabasco or Sriracha sauce)
• 2 tsp paprika
• 1 tsp saffron (optional)
• 500g mixed seafood mix
• 300g chopped cabbage (red and white cabbage), spinach, carrots or any other veggie of choice
• Salt and pepper to taste
• Spring onions, chopped (for garnish)

Instructions:

1. To a paella pan, add the oil and onion and cook for 2 minutes until the onion becomes translucent and soft. Add the garlic and cook for another minute.
2. Add the uncooked rice and can of tomatoes to the pan and stir well. Let the rice cook in the sauce from the tomatoes for about 5 minutes.
3. Add the vegetable stock, hot sauce, paprika, saffron and season with salt and pepper if needed. Stir everything together and cover with the lid.
4. Cook for roughly 15 minutes or until most of the liquid has been absorbed by the rice. The rice will not be cooked through at this time.
5. Meanwhile, roughly chop your vegetables of choice to resemble a shredded stir-fry.
6. Turn down the heat and stir the rice around a bit. Add the vegetables and seafood mix and gently fold it in. Cover with a lid again and cook for another 10 minutes (if using mussels or clams in the shell, this cooking time will be until the mussels and clams open).
7. Turn off the heat and garnish with chopped spring onions.

Nutrition information per serving:
• Energy 1685 kJ
• Protein 26.7
• Carbohydrate 52g
• Of which total sugar 11.1g
• Total fat 6.8 g
• Of which saturated fat 0.9 g
• Dietary fibre 7.6 g
• Total sodium 970 mg
• GI (estimated) 52

Apple Flapjacks

Chat Leave a comment August 8, 2020 nutritionadsa

The latest NutritionConfidence recipe from the authors of Food for Sensitive Tummies, registered dietitians Cath Day and Gabi Steenkamp!

 

Makes 15 flapjacks

(3 per serving – 175 g)

 

Ingredients:

• 1 large egg
• 10 mL (2 tsp) sugar
• 2.5 mL (½ tsp) salt
• 1 ripe banana (80 g)
• 5 mL (1 tsp) vanilla essence
• 250 mL (1 cup) skim milk (0.5% fat)
• 5 mL (1 tsp) olive/ canola oil
• 180 mL (¾ cup) cake flour
• 5 mL (1 tsp) bicarbonate of soda
• 5 mL (1 tsp) baking powder
• 60 mL (¼ cup) wheat bran (digestive bran)
• 125 mL (½ cup) oat bran
• 4 medium apples (320 g), preferably green as they are lower GI
• 5 mL (1 tsp) ground cinnamon
• 125 mL (½ cup) full cream plain yoghurt (3% fat)
• 30 g nuts, chopped

 

Instructions:

1. Place the egg, sugar, salt, ripe banana and vanilla essence in a mixing bowl and beat with a fork.
2. Add half the milk to the egg mixture.
3. Sift the flour, bicarbonate of soda and baking powder into the egg mixture, without stirring just yet.
4. Add the wheat bran and then stir gradually using a wooden spoon, until smooth and lump-free.
5. Add the rest of the milk and oat bran and mix in carefully.
6. Core the apples and cut into thin round slices. Sprinkle the cinnamon over both sides of the slices.
7. Add a teaspoon of canola / olive oil to a non-stick frying pan and spread the oil around the base of the pan with some paper towel, to coat the pan evenly, ensuring the crumpets go a wonderful golden brown colour.
8. Place the four to five (depending on the size of your pan) apple slices onto the non-stick frying pan, allowing the apple slice to cook for 1-2 minutes.
9. Using a tablespoon, spoon one tablespoon of flapjack mixture onto each apple slice.
10. Cook the crumpets over medium heat until they start to bubble on the top. Place another apple slice on top of the bubbles then turn over the crumpet using an egg lifter. The crumpet should be golden brown in colour on the cooked side. Repeat the process until you have used up all the batter and apple slices.
11. Serve three crumpets per person topped with full cream yoghurt and chopped nuts.

 

Nutritional Analysis per 175 g serving

Energy 1210 kJ (290 Cal)  |  Protein 9.8  g   |   Carbohydrate 39.9  g   |  Added Sugar  1.6 g  |  Total Fat 8.4 g | Saturated Fat 1.6 g  |  Monounsaturated Fat 4.0 g |  Polyunsaturated Fat 1.9 g |  Cholesterol 51 mg | Dietary Fibre 5.6 g  |   Sodium 607 mg  |   Glycemic Index 46  |  Glycemic Load  19

 

Dietitians Notes:

These high fibre crumpets are easy to make and do not require the batter to stand before cooking. They contain both soluble fibre (oat bran) and insoluble fibre (wheat bran), as well as one fruit portion per 3 crumpet serving, making these a healthier alternative to regular crumpets.

Because of the flavour and natural sweetness of the banana and apple slices, very little sugar is added to this recipe, resulting in a good low GI breakfast of delicious crumpets.

These crumpets can also be served as a delightful snack for mid-morning or afternoon tea with the family.

 

Nutrient-Dense ‘Lockdown’ Recipes

Chat Leave a comment July 18, 2020 nutritionadsa

67 minutes for Mandela

Today is Mandela Day, but how we approach it and which activities we engage in will no doubt look different than it did in previous years due to the pandemic.

But to quote the inspirational Nelson Mandela himself: “What counts in life is not the mere fact that we have lived. It is what difference we have made to the lives of others that will determine the significance of the life we lead.”

ADSA and NSSA collectively launched this booklet on Mandela Day (18 July 2020), in the spirit of goodwill and to support and guide the prolonged humanitarian response to fight hunger and malnutrition. The recip-e book will be shared with regional and national food relief organisations, for use and further distribution.

We encourage every follower of this page to share this recip-e booklet widely (aim for at least 67 people), including to local organisations involved with food relief and humanitarian efforts, soup kitchens, households and individuals.

Link for download below:

 

Nutrient Dense Lockdown Recipes (Mandela Day) with cards

GREEK STYLE CHICKEN FOIL PACKET DINNER

Chat Leave a comment July 17, 2020 nutritionadsa

This delicious Greek style Chicken foil packet dinner was formulated by Registered Dietitian Cheryl Meyer from Dish & Delite.

@dishanddelite

 

Serves 4

 

INGREDIENTS

• 500 g skinless, deboned chicken breasts, cubed (3-4 chicken breasts)
• 250 g baby potatoes, skins on, quartered
• 2 large or 3 medium-sized peppers (any colour), sliced
• 1 onion, sliced
• 1 lemon, sliced
• 2-3 cloves garlic, minced
• 2 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon fresh rosemary, roughly chopped
• 1 tablespoon fresh oreganum, roughly chopped
• ⅓ cup pitted kalamata olives, sliced
• 1 round of feta cheese, crumbled
• salt & pepper, to season

 

METHOD:

1. Stir together garlic, olive oil, red wine vinegar, rosemary and oreganum to make a herb vinaigrette.
2. In a large bowl combine baby potatoes, peppers, onion and lemon. Stir through the vinaigrette to coat the vegetables.
3. Take a long piece of heavy duty foil or fold light-weight foil in half for a double layer.
4. Center a quarter of the chicken mixture on each sheet.
5. Top your chicken with the vegetable mixture. Divide and pour over any herb vinaigrette remaining in the bowl.
6. To make packets: Fold over one side, fold the edges together and press to seal. Double fold the remaining 2 edges to make a small packet, leaving room for steam to circulate inside the packet.
7. Transfer the packets to a baking sheet and oven bake at 200°C for 30-45 minutes until chicken is cooked through and potatoes are fork tender. Cut slits in the foil to release steam before opening. Top with olives and feta and enjoy.

NOTES:

 

The 2-3 cloves of fresh minced garlic can be substituted with 1 teaspoon crushed garlic.
If you don’t have fresh herbs on hand, substitute 1 teaspoon dried for 1 tablespoon fresh.

We Love:

The fresh herbs and bright lemon flavour of this simple recipe. Foil packet cooking allows the flavours inside to intensify as the food cooks in its own steam.

What the dietitian says:

You need 1-2 tablespoons of liquid per packet to create the steaming effect and to infuse the other ingredients with flavour. Alternative liquids to the vinaigrette listed in the recipe that you could try: wine, stock, vegetable juice, soy sauce, your favourite sauce or marinade.

Nutrition Information: Per serving

Energy: 1299 kJ Protein: 32.9 g Carbohydrate: 16.4 g Of which, total sugars: 1.7 g Fat: 1.7 g Fibre: 3.1 g Sodium: 455 mg

9-Veg Lasagne

Chat Leave a comment May 22, 2020 nutritionadsa

This month’s Nutrition Confidence recipe is a nutrient-dense veggie-packed lasagne formulated by Registered Dietitian Julie Perks.

 

While this recipe uses a lot of ingredients and take more than average steps it is SO worth it. It makes a large serving dish and freezes well for use when you’re too busy to cook. This also uses so many vegetables that really packs a nutrition punch. They aren’t hidden and aren’t meant to be to trick children into eating more veg (well, except the cauliflower but that can’t be helped). This meal provides over half of the daily fibre requirements for an adult and is a really tasty nutrient rich dish.

I have used dried lentils to make this option but you are welcome to use tinned. I am using my slow cooker and steamer a lot more these days during lock down. I use my slow cooker to cook up legumes that I freeze for various other dishes.

I hope you will make it and enjoy finding new ways to incorporate more vegetables into your lasagne and enjoy this delicious meat free meal!

 

 

Serves 8

 

INGREDIENTS:

 

Cauli-sauce

• 2 medium heads cauliflower, broken into florets (900g)
• Nutmeg – pinch
• ½ cup full cream milk

 

Lentil Bolognaise

• 2 TBSP oil
• 3 tins lentils (rinsed) OR alternatively you can cook your own lentils – 345g dried lentils cooked with 900ml water (I did this in the slow cooker and freeze in “tin” amounts to use at my convenience).
• 1 large onion, finely chopped
• 2 carrots, finely chopped
• 2 large sticks of celery finely chopped
• 2 cloves garlic
• 250g button mushrooms
• 6 large tomatoes, skinned and chopped (900g)
• 50g sachet tomato paste
• 2 sprigs of Rosemary (roughly 1 tbsp)
• 2 bay leaves
• 2 tsp vegetable stock powder
• 1 cup water
• 100ml red wine (optional)

 

Other

• 600g butternut
• Pinch nutmeg
• ¼ tsp salt
• 2 bunches of spinach
• 2 large Baby marrow (300g)
• 10 Dried Lasagne sheets
• 120g cheddar cheese, grated.

 

METHOD:

 

1. Dice onions finely and fry in a large pot using 2 tbsp olive oil for approximately 5 minutes until soft.
2. Add the diced carrots, celery and garlic to the pot.
3. While these are cooking boil the kettle and cut a cross into the tomatoes and place into a large bowl and pour over the hot water. Leave for a few minutes until the skins are easily removed. Then chop and keep aside.
4. Add the mushrooms to the pot, stir regularly.
5. While the vegetables continue to cook, destalk the spinach and chop roughly. Place in a steamer for 5 minutes then rinse under cold water and squeeze dry.
6. To the bolognaise pot add the chopped tomatoes, bay leaves, rosemary and cook for 5 minutes. Then add the vegetable stock, water and the wine (optional). Cover for 15 minutes, stirring occasionally.
7. While this is cooking peel the butternut, chop and add to a steamer.
8. Place the chopped cauliflower into another small pot with 2 cups of water and cook until tender.
9. Now preheat the oven to 180 degrees Celsius.
10. To make the Cauli-sauce put ¼ cup of the water from the pot then add the milk and nutmeg into a blender. Add the drained cauliflower and blend until smooth.
11. Mash the butternut once it is cooked. Stir in a sprinkle of nutmeg and ¼ tsp salt.
12. Using a peeler, peel the baby marrow into long ribbons and set aside.
13. Remove the bay leaves from the bolognaise.
14. Spray a large serving dish with a non-stick spray (the one I used had the following dimensions: 33 x 24.5cm).
15. Now it is time to put all the layers together – Start by layering your lasagne with cauli sauce first (use 1/3 of the amount you made), then lasagne sheets (I used 5 per layer and broke into shapes I required where necessary), then layer in all the spinach, another layer of cauli sauce (1/3), then generously overlap half the portion of baby marrow slices, then pour in half of the lentil bolognaise, then layer in the remainder of the baby marrow slices, then top off with the last of the bolognaise, layer in 5 more lasagne sheets, and finally pour over the remaining 1/3 of cauli sauce and finish off with grated cheese.
16. Bake in the preheated oven for 50 minutes and ENJOY!

Nutrition Information: Per serving

• Energy: 1657 kJ
• Protein: 21g
• Carbohydrate: 60,3g
• Of which, total sugars: 1,0 g
• Fat: 10,7g
• Fibre: 17,6g
• Sodium: 497 mg

Green salad: Green beans, courgettes , tarragon, capers and peppercorns

Chat Leave a comment April 26, 2020 nutritionadsa

Our new NutritionConfidence recipe created by dietitian, Mpho Tshukudu, is a flavour powerhouse and oh-so nutrient rich everything green salad. This is a great in between seasons – not completely cold, but also not a warm salad, for those in-between days.

 

Courgettes are indigenous to South Africa. They make beautiful salads, soups, stir-fries and can also be used in baking to add moisture and fibre to the dish. They are a relatively low kilojoule vegetable and are a source of fibre and vitamin C.

 

Serves 4 – 6

 

Ingredients:

• 500 g Green beans, stems removed
• 2 Courgettes, julienned and cut into 4 cm length
• 3 Tbsp baobab mayonnaise OR 3 Tbsp or plain yoghurt dressing, mixed with 1 tbs cold-pressed oil (olive, avocado, sesame, marula)
• 1 tsp dried tarragon OR 1 Tbsp fresh, chopped tarragon
• 1/2 teaspoon green peppercorns, finely crushed
• 3 teaspoon capers, drained and roughly chopped
• Pinch of salt, or more to taste

 

Method:

1. Prepare ice water bath
2. Blanching: Using a big pot, bring about 2 cm water to boil. Add beans for 1-2
   minutes until bright green but still crisp.
3. Drain and soak in an ice water bath for about 2 min bath, to stop cooking process
4. Once cool, drain in cut into 4 cm lengths
5. Add beans and courgette to a bowl
6. Add baobab mayonnaise or yoghurt dressing and oil. Mix well
7. Add capers, tarragon and peppercorn
8. Add salt if needed

 

Baobab mayonnaise

• ⅓ cup baobab powder
• ¼  cup water
• ⅓ cup oil

Put all ingredients in a high speed blender for 2 minutes until thick.

 

OR
Yoghurt Dressing

• 3 Tbsp plain yoghurt
• 1 tsp lemon juice
• Whisk together

 

 

Notes:

• The everything green salad.
• The green beans are slightly blanched and the courgettes (baby marrow) are raw, giving the recipe a fresh and crisp texture. Baobab mayo is an alternative to the regular mayonnaise, it gives a slight tart taste with a creamy mouth-feel. Baobab is indigenous to Southern Africa and other tropical areas in Africa. The fruit is rich in insoluble fibre, vitamin C and calcium.
• Capers are edible flower buds that add colour and build up the tangy taste.
• Tarragon adds a slight liquorice flavor.

 

 

Nutritional analysis per serving of 4:

Energy: 570 kJ

Carbohydrates: 6

Protein: 3,2

Fat: 4,4 g

Fibre: 4,7 g

Plant-based Breakfast: Sweet potato rosti with sautéed vegetables

Chat 1 Comment April 9, 2020 nutritionadsa

We love the latest NutritionConfidence recipe from registered dietitian, Retha Harmse.

This recipe is a delicious twist for those who want to embrace plant-based eating but don’t know where to start. It is also an interesting way to incorporate more veggies into your breakfasts.
The kilojoule content is greatly reduced by making basil-and-pea pesto instead of normal basil pesto. The high fibre content is good for glycaemic control and reducing cholesterol.
This breakfast is packed with nutrients, flavours and fibre. Because of the versatility of sweet potatoes, the rosti can easily also be used for a sweet breakfast with fruit, nuts and cottage cheese.

 

 

Recipe served 4 (2 rosti per person)

 

Ingredients:

Sweet potato rosti

• 2 medium sized sweet potatoes, washed
• 1 small onion, peeled
• 1 Tbsp (15 mL) olive oil
• 1 Tbsp (7 g) flour
• 1 tsp (4 g) garlic powder
• 1 tsp (4 g) cumin powder
• ½ tsp salt and ½ tsp ground pepper

 

Basil-and-pea pesto

• 2 cloves garlic, minced
• ½ cup (68 g) roasted pine nuts
• 1 ½ cup (225 g) cooked green peas
• 1 lemon, juiced
• 1 heaping cup (30 g) fresh basil, chopped
• 2 Tbsp (30 ml) olive oil
• Black pepper and salt to taste

 

Toppings

• Rocket leaves
• 250g mushrooms
• 1 x red pepper
• 1 x avocado

 

Instructions:

1. Pre-heat the oven to 200 °C and prepare a baking tray with non-stick spray.
2. Grate the sweet potato and place into a bowl filled with water. Soak for 5-10 minutes, to reduce the starchiness, while you prepare the rest of your rosti.
3. In the meantime: Roast pine nuts in a pan on high heat for 2 minutes, stirring throughout. Remove the pine nuts from the heat and add to a food processor (or pestle and mortar). Add the peas, garlic, lemon juice, basil, olive oil, salt and pepper. Blend until creamy. Set aside and keep for serving.
4. Grate the onion into a bowl. Add the oil, flour, garlic powder, cumin powder, salt, and ground pepper.
5. Drain the sweet potatoes, place in a clean dry cloth and squeeze to get rid of excess water. Add to the onion and stir to combine.
6. To form the rosti: Use a ½ cup measure to scoop the mixture onto the baking tray and press them flat (no higher than 2cm). Bake in the oven for 15 minutes, flip over and bake for another 10-15 minutes, or until the edges are golden and crispy.
7. While they are baking, sauté the mushrooms and red pepper until fragrant.
8. Once ready; assemble the rosti, spreading with basil-and-pea pesto, rocket, mushrooms and peppers.
9. Serve with sliced avocado.

 

 

Note:

• Other veggies that can easily be used as toppings are:
  • Wilted spinach / kale
  • Cherry tomatoes
  • Mielies
  • Baby marrows / courgettes

Thai Meatballs with Green Salad and Corn

Chat 1 Comment October 4, 2019 nutritionadsa

Serves 4 – Makes 16 mini meatballs

 

Ingredients:

• ½ small onion, very finely chopped or grated
• 5 ml fresh crushed garlic and ginger mix (1 t)
• freshly ground mixed peppercorns to taste
• 10 ml fish sauce or soya sauce (2 t)
• 10 ml soft brown sugar (2 t)
• 90 ml fresh coriander leaves, chopped (6 T)
• 400 g extra lean beef mince or ostrich mince, or a mix of both
• 60 ml oats (4 T)
• 1 egg, beaten
• 100 g washed mixed lettuce leaves
• 30 g fresh rocket leaves (3 handfuls)
• ¼ English cucumber
• 150 g  baby tomatoes
• 250 g tinned sweetcorn, drained (1 x 410g tin, drained)
• 15 ml  sweet chilli sauce (1T) (optional)

 

Instructions:

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 aluminium 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 meatballs 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 chilli sauce.

 

NUTRIENTS PER SERVING

Energy                                     1372 kJ

Protein                                     25.1 g

Carbohydrates                       18.5 g

Total sugars                            6.3 g

added sugar                           3.7 g (chili sauce (optional) & sugar)

Total fat                                   17.5 g

Saturated fat                          6.7 g

Fibre                                         4.8 g

Sodium                                     429 mg

One serving is equivalent to 1 carbohydrate, 3 protein and ½ vegetable.

 

Dietitian notes:

Remember that red meat immediately increases the fat content of any dish, even if you use the extra lean beef mince as we recommend in this recipe. Only four mini meatballs made with lean beef mince contain 17.5 g fat per serving. Using ostrich mince, however, reduces the fat content to 6 g per serving for 4 mini meatballs. So it is important to “dilute” red meat with lots of vegetables (salad) and a little starch (sweetcorn).

 

We would not suggest that you especially buy sweet chilli sauce for this recipe as this may tempt you to use it in other recipes or on food which will only add to the added sugar content. If you don’t have sweet chilli sauce then feel welcome to omit this ingredient or use ½ diced kiwi fruit or ½ grated apple for a little sweetness instead. Alternatively, you could also use light chutney.

 

A wonderful tasty recipe from Cath Day from her recipe book alongside Gabi Steenkamp – Food for Sensitive Tummies.

#foodforsensitivetummies

@cathsday

@dietitian_cathD

 

Sesame chicken

Chat 1 Comment May 3, 2019 nutritionadsa

This mouth watering sesame chicken recipe was created by the lovely Cheryl Meyer, registered dietitian and food blogger from Dish and Delight.

Serves 4

INGREDIENTS

1 tablespoon olive oil

4 skinless, deboned chicken breasts, cubed (approx. 125 g each – 500 g)

3 tablespoons low-sodium soya sauce

2 tablespoons apple cider vinegar

2 tablespoons honey

1 teaspoon crushed garlic

1 teaspoon crushed ginger

1 teaspoon corn flour

⅓ cup finely chopped spring onion (optional – extra to garnish)

2 teaspoons sesame oil

1 teaspoon toasted sesame seeds, to garnish

salt and pepper, to season

 

METHOD

1. Season chicken cubes with salt and pepper.
2. Sauté chicken in olive oil, stirring occasionally, until the chicken is cooked through.
3. While chicken is cooking, whisk together the soya sauce, apple cider vinegar, honey, garlic, ginger, and corn flour until combined.
4. When the chicken is cooked through, add the spring onions and soy sauce mixture to the pan and stir to coat the chicken – the sauce will thicken quickly.
5. Stir in sesame oil, then remove from heat and enjoy.

 

SERVING SUGGESTIONS:

Serve over cooked rice, cauliflower rice, zucchini noodles or quinoa with steamed broccoli, stir-fried mixed veggies or cooked green beans topped a sprinkle of toasted sesame seeds and spring onion slices.

 

We Love:

This is simple Asian cooking at its best, a quick dinner that tastes like takeout but you control the ingredients, you control the flavor.

 

What the dietitians says:

Tip: measure the olive oil in your tablespoon before the honey, so it slides out easily.

 

Nutrition Information: Per serving

Energy: 1017 kJ Protein: 29.8 g Carbohydrate: 10.8 g Of which, total sugars: 8.7 g Fat: 11.4 g Fibre: 0.5 g Sodium: 556 mg

Red Lentil Veg Curry

Chat Leave a comment March 27, 2019 nutritionadsa

Our latest NutritionConfidence recipe, created by registered dietitian Alex Royal, is a delicious Red Lentil Veg Curry, filled with veggies, herbs and aromatic spices.

We love lentils. Not only are they a great plant protein (containing the third highest levels of protein of all legumes and nuts) but they are also a great source of soluble and insoluble fibre, folate and magnesium, which all contribute to a healthy heart!

This recipe is super easy and quick, so ideal for weeknight dinners and the leftovers are great for a work lunch the next day. 

INGREDIENTS (serves 1)

1/2 cup red lentils, raw, making 1 cup cooked

2 handfuls baby spinach

1/2 small onion

1 large tomato

1 clove garlic

Salt and pepper

1/2 tsp turmeric

1/2 tbsp coriander

1 tsp cumin

Fresh chopped chilli (to your taste)

1 tbsp olive oil

Fresh coriander

PREPARATION

Boil the lentils until tender.

Finely chop the garlic & fry in the olive oil, at medium heat, in a large pot. 

Add the spices, salt, pepper and chilli and fry for about 5 minutes.

Chop the baby spinach, onion and tomato. Add into the pot and fry on low for 5-10 minutes.

Mix the lentils into the mixture.

Top with coriander.

NUTRITIONAL VALUES

Per serving:

Energy: 245 kCal

Carbohydrates: 23g

Protein: 10g

Fat: 14g

 

Spicy Tofu Bowl

Chat 2 Comments February 20, 2019 nutritionadsa

Our first NutritionConfidence recipe for 2019 is a delicious  bowl of food that is high in fibre, low in saturated fats but full of heart healthy fats. The ‘Spicy Tofu Bowl’ created by registered dietitian Julie Perks is dairy, wheat and gluten free and is also vegan with a lovely source of protein. People often  don’t include tofu in their diet as they don’t know how to cook it or flavour it. We love how the spicy chilli sauce in this recipe lends a wonderful taste to the tofu that makes the bowl really delicious as a lunch or light dinner.

INGREDIENTS (Serves 1)

Marinade:

1 tablespoon chilli sauce (I used sriracha)

½ teaspoon olive oil

1 tablespoon soya sauce (or Tamari for Gluten Free)

Salad Ingredients:

100g Tofu

1 cup spinach

½ medium avocado

½ cup black beans

1 small carrot, spiralized

5 baby tomatoes

1 tsp sesame seeds

Picked Radish & Onion:

¼ red onion

2 radishes

2 tablespoons white wine vinegar

1 tablespoon water

½ tsp sugar

Pinch of salt 

METHOD

Slice radish and onion finely and place in a small container with the other pickling ingredients and leave to stand until serving. The longer the onion and radishes pickle for, the softer they will become.

1. Preheat the oven to 180 degrees Celsius.
2. Make the marinade with the chilli sauce, olive oil and soya sauce by combining all the ingredients in a small bowl.
3. Add the tofu to the marinade and once covered well, place onto a baking sheet.
4. Place the tofu in a preheated oven for 10 minutes.
5. While the tofu is cooking, start preparing the salad bowl by placing the spinach at the bottom of the bowl, followed by the spiralized carrots, tomatoes, black beans, pickled radish and onions and avocado.
6. After the tofu has been in the oven for 10 minutes, turn and cook for a further 10 minutes. Once cooked, remove from the oven and add to the tofu bowl.
7. Garnish with lemon juice.

Nutrition Information: Per serving

Energy: 1225 kJ Protein: 14g Carbohydrate: 25g Of which, total sugars: 2,2 g Fat: 17g Fibre: 11g Sodium: 200,4 mg

Chicken Meatball Harvest Bowls – NEW RECIPE

Chat Leave a comment May 14, 2018 nutritionadsa

Harvest bowls are awesome – lots of nutritious, yummy food and different flavours in one bowl to enjoy.

This Chicken Meatball Harvest Bowl, created by registered dietitian and foodie Cheryl Meyer from Dish & Delite, packs in cooler-weather seasonal veggies – brussels sprouts, zucchini, cauliflower and carrots. A great fibre boost and lovely variety of colour, vitamins and minerals.

We also love this recipe because all the elements keep well in the fridge and can be mixed and matched through the week for on-the-go lunches and quick, easy dinners.

 

This recipe serves 4

INGREDIENTS

Rice

½ cup raw brown & wild rice

 Chicken meatballs

250 g chicken mince

1 cup coarsely grated zucchini

¼ cup finely grated parmesan cheese

¼ cup fresh wholewheat or low GI bread crumbs

½ onion, diced

1 teaspoon crushed garlic

½ tablespoon fresh thyme or ½ teaspoon dried thyme

½ teaspoon chicken stock powder

vegetable oil – for frying

Roasted veggies

300g Brussels sprouts, trimmed and halved

300g cauliflower florets

2 tablespoons olive oil

1 tablespoon fresh thyme or 1 teaspoon dried thyme

1 teaspoon crushed garlic

Dressing

1 cup fat-free plain yoghurt

¼ cup fresh parsley, finely chopped

salt and pepper, to season

Carrot

1 large or 2 medium (200 g) carrots, coarsely grated

 

METHOD

1. Rice: Cook the rice as per the package instructions.
2. Meatballs: Combine the chicken meatball ingredients. Using a tablespoon to measure, divide the mixture into 20, roll each meatball between your hands to form 20 small balls. Chill in the fridge for at least 30 minutes. When ready to cook, heat a frying pan with a shallow coating of vegetable oil and cook the meatballs in batches until lightly golden on all sides and cooked through. Once cooked, place on paper towel to soak up any excess oil.
3. Roasted veggies: Line a baking tray with baking paper or foil. Add the Brussels sprouts and cauliflower to the tray, drizzle with olive oil, thyme and crushed garlic and toss to combine. Roast at 200°C for 15-20 minutes, tossing mid-way.
4. Dressing: Combine the dressing ingredients.
5. Assemble: Enjoy your bowls warm or cold. Divide the rice, roasted veggies and grated carrot into four bowls, add 5 meatballs to each bowl and top with a generous drizzle of dressing.

 

NUTRITION INFORMATION: Per serving

Energy: 1532 kJ; Protein: 26.8 g; Carbohydrate: 37.1 g of which, total sugars: 7.1 g; Fat: 16.1 g; Fibre: 10.0 g; Sodium: 287 mg

 

A Delicious One-Pot Meal!

Chat 1 Comment April 13, 2018 nutritionadsa

Beef and Butternut Casserole with Mushrooms and Tomato

We love the latest NutritionConfidence recipe from the authors of Food for Sensitive Tummies, registered dietitians Cath Day and Gabi Steenkamp! It is packed with vegetables (a whopping four servings), high in fibre and a good source of iron. Comfort food, which is still a healthy balanced meal.

This is a meal-in-one casserole, which is easy to prepare ahead of time. Perfect for dinner guests and to make during a very busy week. Butternut contains double the starch compared to the other vegetables, so may be used as a carbohydrate in this dish. Since there are four other vegetable servings, the butternut can serve as the starch of the meal.

RECIPE (Serves 4)

INGREDIENTS

1 onion

1 leek

4 cloves garlic

2 rashers bacon, optional

2 sprigs fresh rosemary

2 t olive oil

2 bay leaves

1 butternut, large (800 g)

250 g  mushrooms, mixed are most delicious

410 g  tinned chopped tomatoes (1 x 410 g tin)

150 ml red wine, optional

500 g beef goulash pieces, check for minimal visible fat.

8 black olives

2.5 ml salt & freshly ground black pepper (½ t)

METHOD

1. Preheat the oven to 180ºC
2. Peel the onion and chop. Trim, wash and slice the leek. Peel and slice the garlic.
3. Heat a large pan or ovenproof casserole on medium heat.
4. Finely slice the bacon. Pick the leaves off the rosemary sprig and chop finely.
5. Pour the olive oil into the hot pan, add the sliced bacon, chopped rosemary and the bay leaves and gently fry, stirring regularly
6. Add the sliced garlic, chopped onion and leek and cook for 10 minutes, stirring regularly.
7. Meanwhile, peel and cut the butternut into bite size cubes and add to the pan.
8. Clean the mushrooms and cut off the stems. Add both the stems and whole mushroom tops to the pan.
9. Add the meat cubes, pour over the wine and simmer for 10 minutes.
10. Add the tinned tomatoes.
11. Rinse the tomato tin out with quarter tin of water and add to the pan or casserole.
12. De-stone the olives by cutting in half. Add to the casserole and mix in gently.
13. Bring the casserole to a boil and then place in the pre-heated oven to bake for 45 mins, until thick and delicious.
14. Serve on its’ own as a complete balanced meal.

NUTRIENTS PER SERVING (600 g)

Energy                                                      1918 kJ

Protein                                                      30.3 g

Carbohydrates                                         31.3 g

Total sugars                                               4.5 g

Added sugar                                              0.0 g

Total Fat                                                     18.5 g

Saturated fat                                              7.7 g

Fibre                                                           7.7 g

Sodium                                                       682 mg

One serving is equivalent to 1 carbohydrate, 4 proteins and 4 vegetables

 

Zucchini, oatmeal & chickpea fritters with grilled chicken, tomato, feta & mint salsa

Chat 1 Comment November 15, 2017 nutritionadsa

We have a brand new NutritionConfidence recipe, created by chef, Vanessa Marx!

The oat bran and chickpea flour used in the fritters provide a good source of healthy soluble fibre, which lowers the glycaemic index of this dish and aids in blood sugar control. Adding zucchinis not only ups the fibre content even further, but is also an easy way to get in a portion of veggies.

Instead of using store-bought marinades, which are often high in salt, sugar and preservatives, Vanessa has packed in some punchy flavours by using paprika, lemon and thyme to season the chicken.

INGREDIENTS (Serves 4)

For the Fritters:

1/2 cup ground oats or oat bran

1/2 cup chickpea flour

1 tsp baking powder

1/2 cup low fat milk

2 free-range eggs

3 medium zucchini, grated

10 ml chopped fresh parsley

a pinch of salt & pepper to season

10 ml canola oil

• In a bowl, mix together the ground oats and chickpea flour, with the baking powder and seasoning.
• Make a well in the centre, and add the two eggs and milk.
• Mix the wet and dry ingredients into a batter, and then add the grated zucchini and mix well.
• Heat a non-stick pan on a medium heat, and drizzle with half a teaspoon of the canola oil.
• Spoon a tablespoon at a time into the pan to make the individual fritters.
• Let the fritter form a crust on the underneath side and become golden brown and set a little, before flipping them over with a spatula.
• Let the fritters cook through and have colour on both sides, then remove from the pan and set aside.
• Cook the fritters in 2 batches, so you don’t over crowd the pan.
• Set them aside on a platter or plate.

Makes 12 fritters

For the Chicken:

4 free-range chicken breasts

1/2 tsp smoked paprika

zest & juice of 1 lemon

5 ml chopped fresh thyme

salt and pepper to season

10 ml canola oil

• Cut the chicken breast into strips and season with the paprika, lemon, thyme, salt & pepper
• Put a frying pan on a high heat and add the canola oil.
• When the pan is hot, add the chicken breasts and cook for around 2 minutes on each side, until browned, and cooked through.
• Remove the chicken strips from the pan heat and set aside until you are ready to serve.

For the Salsa:

2 large tomatoes

30 g spring onion

1 TBL chopped fresh mint

100 g feta, cut into cubes

1 TBL lemon juice

1 TBL olive oil

salt & pepper

• Roughly chop the tomatoes into dice, and slice the spring onion
• Mix together the chopped tomatoes, mint, spring onion and feta and drizzle with lemon juice and olive oil. Season to taste and mix well.

To assemble:

• Place the fritters onto individual plates or a platter to serve.
• Top the fritters with the grilled chicken
• Pile the salsa over the top of the chicken and garnish with fresh coriander leaves

 

Nutrition information: Per serving (recipe serves 4)

Chicken*: Energy: 160 kCal/ 675 kJ, Fat: 3.6 g, Carbohydrates: 0.27 g, Fibre: 0.33 g, Protein: 31.4 g, Sodium: 95 mg

*130 g raw portion per chicken breast

Fritter: Energy: 43 kCal/ 178 kJ, Fat: 2.1 g, Carbohydrates: 2.9 g, Fibre: 1 g, Protein: 2.5 g, Sodium: 210 mg

Salsa*: Energy: 107 kCal/ 448 kJ, Fat: 6 g, Carbohydrates: 4.9 g, Protein: 6.2 g,  Sodium: 181 mg

*Using reduced fat feta

The perfect Braai Day side dish!

Chat Leave a comment September 22, 2017 nutritionadsa

If you are planning to celebrate Braai Day this weekend, add this delicious, South African Baby Marrow, Feta & Peppadew Salad to your menu. Created by dietitian and co-author of Eat Ting, Mpho Tshukudu, this salad is versatile and goes well with meat, chicken and fish.

Baby marrows are indigenous to South Africa. They make beautiful salads, soups, stir-fries and can also be used in baking to add moisture and fibre to the dish. They are a relatively low kilojoule vegetable and are a source of fibre and vitamin C.

INGREDIENTS

4 medium baby marrows (about 180 – 200g)

1/2 cup (125 ml) peppadew peppers, drained and roughly chopped and 1 Tbsp of the liquid

1 tsp (5 ml) + 1 Tbsp (15 ml) olive oil, divided

1 cup (250 ml / 220 g) halved cherry tomatoes – use different colours if available

Juice of 1/2 lemon

1 garlic clove, minced

2 Tbsp (30 ml) fresh thyme

3 Tbsp (45 ml) chopped chives

(60 g) feta cheese, broke into small pieces or cubed

Salt and pepper to taste

METHOD

Preheat grill to medium. Slice baby marrow into 1/2 cm rounds.

Toss the baby marrow with 1 tsp (5 ml) oil.

Lay the baby marrow on a hot grill and turn once water droplets form on top, and there are slight char marks on the heated side.

Place the baby marrow on a cooling rack to cool, in a single layer to prevent them going too soft

In a large bowl, toss together baby marrow, peppadew peppers, tomatoes, chives and thyme.

In a small bowl, whisk together the remaining oil, lemon juice, garlic and black pepper.

Add the dressing to the vegetables and toss to coat.

Add feta cheese.

 

NUTRITIONAL ANALYSIS PER SERVING

This recipe serves 4.

 

Energy: 113.75 kCal / 477.75 kJ

Carbs: 9.7 g

Protein: 4.2 g

Fat: 8.2 g

Sodium: 197.8 mg

Fibre: 1.5 g

 

NEW NutritionConfidence recipe: Fish en Papillote

Chat Leave a comment August 18, 2017 nutritionadsa

“Many people do not know how to cook fish or dislike making their entire kitchen smell like fish. Cooking fish en papillote (in a baking paper parcel) is an easy way around both these issues”, says Nathalie Mat, registered dietitian and creator of our latest NutritionConfidence recipe.

The fish used in this recipe is hake, a fish on the SASSI green list. You are welcome to use any other fish in the recipe. Choosing a SASSI green listed fish will ensure that your heart-healthy dish is also one that is healthier for the planet.

If you have “vegetable resistant” children, get them involved in packing their own parcels. They can choose more of the vegetable they prefer and limit the ones that they do not like. Involving children in cooking improves familiarity with foods and increases the likelihood that these foods will be eaten.

Ingredients per parcel

½ a yellow pepper

2 baby marrows

150-200 g hake fillet

1 slice of lemon

Black pepper to taste

Herbed dressing

30 g fresh parsley

10 g fresh basil leaves

1 tbsp capers

4 tbsp olive oil

Juice of ½ – 1 lemon (to taste)

Black pepper to taste

Method

1. Heat the oven to 200˚C
2. Fold baking paper to make a large square and then cut the folded paper like you did in school to make a rounded heart shape. Cutting a shape like this increases the amount of food you can easily seal into the parcel.
3. Chop the pepper into batons; trim and quarter the marrows.
4. The vegetables will form a bed on which we will place the fish. Open the baking paper and near the centre fold, make a layer of peppers. Top with a layer of marrows. Finally, place the fish on the marrows.
5. Season the fish and place the lemon slice on top of the fish. To close the parcel, close the heart shape. With the edges lying together, start at the top of the heart, making small overlapping folds the whole way around to the bottom of the heart. Be sure to fold the bottom of the heart securely so that the parcel does not open in the oven.
6. Place the parcel in the oven for 15-20 minutes. If the hake fillet is 2cm or thicker leave it in the oven closer to 20 minutes. If you have a thinner fillet the fish will be ready after 15 minutes. If you are not sure, this steaming method is a gentle way of cooking fish, leaving it up to 20 minutes should not be a problem. With practice, you will become more confident with this way of cooking.
7. For the herbed dressing: put all the ingredients (start with the juice of ½ a lemon) and blend until nearly smooth. Check for acidity, add more lemon juice if needed and season to taste. Blend one last time.
8. Serve by letting everyone empty their parcels onto their plates. Top the fish with 2-3 teaspoons of herbed dressing. This dish is delicious served with boiled baby potatoes or herbed whole-wheat couscous and a green salad.

The herbed dressing is delicious dotted onto the fish before cooking but it does lose its vibrant green colour when cooked.

 

Nutritional information per parcel (175g fish) with 3 teaspoons herbed dressing:

Energy: 1308 kJ; Protein: 37.2 g; Carbohydrates: 6.9 g; Fat: 14.1 g; Sodium: 268 g

 

NEW Recipe: Lettuce & Pea Soup

Chat Leave a comment July 7, 2017 nutritionadsa

Our latest NutritionConfidence recipe is from the authors of Food for Sensitive Tummies, registered dietitians Cath Day and Gabi Steenkamp. A perfect winter warmer Lettuce & Pea Soup.

We love this recipe because it is a really smart way of including green leaves into your eating routine during the cold winter months! A great starter for a dinner party.

 The dietitians say:

• This delicious soup contains a whopping 4 vegetable servings, making it a really healthy meal and gets you very close to your 5 a day quota.
• In addition, it is high in fibre, making it the perfect meal for helping sensitive tummies keep regular. The fibre comes from the peas, chickpeas and the lettuce.
• The benefits of increasing your fibre intake for gut health is well documented – healthy gut = happy you!

INGREDIENTS (Serves 4)

5 ml         butter (1t)

5 ml         olive oil (1t)

3 leeks    well washed and sliced with the green tops

1 ml         dried crushed garlic (¼ t)

2.5 ml     salt (½ t)

1              head of butter lettuce, finely sliced

250 g      frozen peas (1½ c)

1.25 L     boiling water (5 c)

15 ml      chicken flavour or vegetable stock powder (1 T)

125 g      tinned chickpeas (½ x 410 g tin, drained)

125 ml    chopped parsley (½ c)

METHOD

1. Melt the butter and olive oil together.
2. Add the leeks and crushed garlic and salt.
3. Sauté over medium heat for 3 minutes until soft.
4. Add the sliced lettuce and the peas.
5. Add boiling water and stock powder.
6. Boil for 5 minutes uncovered.
7. Add the chickpeas and heat through.
8. Add the parsley and liquidize until the soup is smooth.
9. Reheat before serving.
10. Optional: serve with one slice of bread with avocado as a topping, per serving (½ avocado is equivalent to 2 fats)

NUTRIENTS PER serving (200 ml of soup)

Energy                                   740 kJ

Protein                                   6.7 g

Carbohydrates                     28.0 g

Total sugars                         6.2 g

Added sugar                        0.0 g

Total Fat                                3.1 g

Saturated fat                         0.8 g

Fibre                                      6.4 g

Sodium                                 773 mg

One serving is equivalent to ½ carbohydrate, 1 protein and 4 vegetables.

FOOD FOR SENSITIVE TUMMIES

Do you suffer from winds, burping, cramps, heartburn, constipation and/or diarrhoea as well as bloating? Then the book, “Food for Sensitive Tummies” is for you! Having a sensitive tummy or super sensitive tummy (irritable bowel syndrome) can be one of the most debilitating health issues to deal with. In Food for Sensitive Tummies, Gabi Steenkamp and Cath Day show you how you can cut down on the ingredients and food that cause you problems and still prepare a whole range of recipes that are simple, affordable and delicious to eat. Their recipes also feed your gut microbiome with nourishing food substances important for maintaining health. From fresh and healthy breakfast ideas, to wholesome mains such as Butternut, Aubergine and Rocket Lasagne, cooking for sensitive tummies has never been so easyL 

Food for Sensitive Tummies can be ordered directly from the authors via this page or via email (info@catherineday.co.za or info@gabisteenkamp.co.za).

Turnip Tagliatelle with Chicken & Herb Sauce

Chat Leave a comment May 25, 2017 nutritionadsa

Registered Dietitian and food blogger Cheryl Meyer, from Dish & Delite, kicks off our new series of NutritionConfidence recipes with a delicious ‘Turnip Tagliatelle with Chicken & Herb Sauce’. As always, the focus is on real food that is healthy and delicious, encouraging local, close-to-home ingredients.

We love this recipe because turnips are easy to spiralize and make lovely veggie noodles. When raw, they can tend to have a sharp distinct taste, warming them softens the flavour and makes for a perfect veggie noodle base for your dish.

Cheryl says: “Veggie noodles are a great way to the boost the vegetable component of a meal and plain yoghurt serves as a nutritious alternative in this twist on classic creamy carbonara.”

INGREDIENTS

(serves 4)

4 medium turnips

4 teaspoons olive oil, divided

4 chicken breasts, cubed (approx. 125 g each – 500 g)

4 leeks

250 g mushrooms

2 teaspoons crushed garlic

½ cup plain yoghurt

2 large eggs

30 ml fresh chopped parsley

¼ cup grated parmesan cheese

Salt and pepper, to season

METHOD

1. Heat 2 teaspoons olive oil in a non-stick pan and cook the cubed chicken pieces. Set the cooked chicken aside.
2. Slice the mushrooms and leeks.
3. Heat the other 2 teaspoons of olive oil and soften the mushrooms and leeks. Just before cooked, add the garlic for the last 2 minutes. Remove and combine with the chicken.
4. Peel turnips and cut the ends off flatly and evenly. Spiralize them to tagliatelle thickness (blade C on the inspiralizer).
5. Boil turnip noodles for 2-3 minutes.
6. In a small bowl or jug whisk the egg, yoghurt and parsley together well. Season with salt and pepper.
7. When the turnip noodles are done, drain them, return them to the pot off the heat, pour in the egg mixture and toss until evenly coated (the warmth of the cooked noodles cooks the egg but it is important to do this off the heat, otherwise the egg will scramble when you add it, and we don’t want that).
8. Serve the noodles topped with the chicken, leek & mushroom mixture and garnish with grated parmesan cheese.

 

Nutrition Information: Per serving

Energy: 1487 kJ Protein: 38.7 g Carbohydrate: 25.7 g Of which, total sugars: 11.0 g Fat: 14.8 g Fibre: 4.7 g Sodium: 303 mg

 

To find a dietitian in your area, visit http://www.adsa.org.za

 

Melk Tart, a South African Classic

Chat Leave a comment November 25, 2016 nutritionadsa

We love the sweet tooth satisfaction offered by this better-for-you twist on a classic South African dessert. Created by chef, Vanessa Marx, this Melk Tart recipe is a great family dessert.

Dietitian Cheryl Meyer says that seeds like pumpkin, sunflower and sesame seeds are easily incorporated into a variety of dishes. They not only boost flavour and crunch, they pack a nutritional punch loaded with fiber, protein and healthy fats.

For the crust:

INGREDIENTS

1/2 cup rolled oats

1/2 cup desiccated coconut

20g sunflower seeds

20g sesame seeds

20g pumpkin seeds

1/2 cup unsweetened fresh apple juice

4 Tbl honey

1/4 vanilla pod

• Preheat the oven to 160℃
• Mix together all the coconut , seeds and oats
• Cut the vanilla through the pod lengthways and scrape out the seeds
• Put the apple juice, honey & vanilla pods and seeds into a small sauce pan and heat until infused and combined
• Pour the apple juice over the oats mixture
• Spread the mixture out onto an oven proof tray and bake until golden and crispy, stirring every 10 minutes, to make sure it is cooked evenly
• Remove from the oven and allow to cool
• Line the base of your pie dish with the mixture to prepare it for the milk tart filling

For the filling: 

INGREDIENTS

3 eggs

80ml corn flour

½ tsp vanilla extract

2½ cup low fat milk

¼ vanilla pod, seeds removed

½ cup xylitol

Cinnamon for dusting

• Mix together the eggs and corn flour in a bowl
• Cut the vanilla through the pod lengthways and scrape out the seeds
• Put the milk, vanilla pods and seeds, vanilla extract and xylitol into a saucepan and heat together until it comes to a boil
• Remove from the heat and pour a little of the warm milk into the egg mixture, whilst whisking
• Add the egg mixture back into the pot with the remaining milk, and whisk
• Put the mixture back on the heat and whisk vigorously until it thickens and comes to a boil
• Have your pie dish with the base ready, and pour the custard mixture into the pie dish
• Leave the tart to cool at room temperature, and then refrigerate for at least 2 hours until completely cold
• Remove the tart from the fridge and dust generously with cinnamon

Nutrition Information: per serving (recipe serves 12)

Energy: 825 kJ Protein: 6.8 g Carbohydrate: 25.4 g Of which, total sugars: 8.9 g Fat: 8.3 g Fibre: 1.3 g Sodium: 64 mg

 

CHICKEN SKEWERS, DIPS & SEED FLATBREAD

Chat Leave a comment November 18, 2016 nutritionadsa

We love this recipe – it makes a delicious starter for summer entertaining. Making your own dips and marinade rather than using store-bought varieties gives you more control and means you know exactly which ingredients have gone into those dishes.

Not only are the chickpeas in the hummus rich in slowly-digested starch and fibre, helping to control blood sugar levels, but they are also a great source of plant-based protein, vitamins and minerals.

Using whole-wheat flour and oat flour in the flatbread adds healthy fibre, lowering the glycaemic index and aiding in blood sugar control. Because this is still a carbohydrate-containing food, people with diabetes should enjoy the flatbread in appropriate portions.

Homemade chicken skewers are a great lean protein option, and this protein further lowers the glycaemic index of the meal.

RECIPE (Serves 4 as a main or 8 as a starter/snacks)

Chicken skewers

600 g free-range chicken breast

2 lemons

1 Tbsp wholegrain mustard

salt & black pepper

30 g chopped oregano

8 sosatie sticks (you can cut them in half if you want smaller ones for snacks)

 TO MAKE IT

• Cut the chicken breasts into cubes, about the size of an ice cube
• Put the chicken in a mixing bowl, and add the zest and juice of the lemons, mustard, and chopped oregano, then season with salt and pepper.
• Leave the chicken to marinade in the juices for an hour or so
• Skewer the cubes of chicken onto the sticks
• Put a pan onto a medium/high heat and add some canola oil
• When the pan is hot, add your chicken skewers, and allow them to cook on the first side for about 2 or 3 minutes before turning them. Cook the other side for another 2 or 3 minutes and then check between the pieces of chicken to see that the flesh is white, and no longer translucent. You want the chicken to be cooked all the way through, but not dry. Remove from the pan and set aside until you are ready to serve.

Hummus

1 can chickpeas, drained

125 ml Extra virgin olive oil

Juice of 1 fresh lemon

salt & pepper

5 ml tahini

1 garlic clove, peeled

1 Tbsp toasted sesame seeds

 TO MAKE IT

• Put the chickpeas, oil, lemon juice, garlic, tahini into a blender or food processor, and season with salt & pepper.
• Blend together until smooth
• Scrape the hummus from the jug with a spatula into a serving bowl
• Top the hummus with toasted sesame seeds and drizzle with olive oil

Tzatziki

1 cup plain yoghurt

Juice of 1/2 a lemon

15 g fresh mint

salt & pepper

1/2 a cucumber

TO MAKE IT

• Grate the cucumber into a bowl, and squeeze off the excess water
• Add the yoghurt, lemon juice, mint, and season with salt & pepper and put into a serving bowl

 Tomato Pesto

100 g sun-dried tomatoes in oil

30 g roasted plain almonds

10 g fresh parsley, chopped

TO MAKE IT

• Roughly chop the tomatoes
• Put the sundried tomatoes with the oil into a blender
• Add the roasted almonds & chopped parsley
• Pulse the blender to combine the ingredients into a chunky pesto
• Scrape from the blender into a serving bowl

Seed flatbread

100 g whole-wheat flour

100 g oat flour

150 g cake flour

100 g plain yoghurt

250 g water (lukewarm)

1 sachet yeast

2 tsp salt

50 g mixed seeds: sesame, flax, sunflower, poppy, pumpkin

TO MAKE IT

• In a large mixing bowl, add the flours, yeast, salt and seeds and mix together
• Mix together the water and yoghurt
• Make a well in the middle of the dry mixture and gradually add the yoghurt/water mixture little by little and mix together to form a dough.
• Stop adding liquid once the dough comes together, or add extra if you find the dough to be too sticky.
• Knead the dough together to form an elastic ball of dough.
• Separate the dough into golf ball sized balls
• Put a griddle pan onto a medium high heat
• Dust a clean working surface with a little flour, and roll each dough ball into a flat bread (about 3mm thick).
• Place the flatbreads onto the hot griddle and allow to cook until a little golden and firm on the first side, and then repeat on the other side.

TO SERVE

On a large board or platter, place the flatbreads and drizzle with a little olive oil. Place your bowls of dips and you chicken skewers onto the platter and sprinkle with fresh herbs

 

 

Lentil, Pea and Sweet Potato Curry

Chat 1 Comment November 2, 2016 nutritionadsa

Food blogger, Taryn Littleton, created this delicious curry for us.

We love the legume and sweet potato combo – both are sources of low glycemic index carbohydrates, rich in slowly digested starch and fibre, helping to control blood sugar levels.

Also, eating dry beans, peas and lentils at least 4 times a week can help prevent chronic diseases, including cardiovascular disease, diabetes, cancer and overweight, as well as improving gut health.

 

INGREDIENTS (serves 6)

• 2 tbsp avocado oil
• 2 onions, finely chopped
• 2 cloves garlic, minced (crushed)
• 2 carrots, finely chopped or grated
• 2 tsp grated fresh ginger
• 2 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp ground tumeric
• 1/2 tsp ground cinnamon
• 1/2 tsp chili powder
• 1 large sweet potato, peeled and cut into bite-size cubes
• 1/2 cup red lentils
• 5 tomatoes, chopped
• 1 cup reduced fat coconut milk
• 1 cup vegetable
• 1 tsp garam masala
• 1 pinch of salt
• 1 tsp honey or brown sugar
• 1 cup basmati rice
• 1 cup green peas
• 2 tbsp chopped fresh coriander
• 1 tbsp lemon juice

METHOD 

1. Heat the oil in a large saucepan over a medium heat and cook the onions for 10 minutes, stirring occasionally.
2. Add the garlic, carrot, ginger, ground coriander, cumin, turmeric and chili and cook, stirring, for 1 minute. Add the potato and lentils and stir to coat with the spice mixture.
3. Add the tomatoes, coconut milk, stock, garam masala, salt and sugar, bring to the boil and cover with a lid.
4. Reduce the heat to medium and simmer, covered, for 20 minutes, stirring occasionally.
5. While the curry simmers, cook the rice.
6. Add the peas to the curry and simmer, uncovered, for 5 minutes.
7. Remove from the heat and stir in the coriander and lemon juice.

SERVING SUGGESTIONS

Tomato and onion salsa: Combine 2 tomatoes chopped and ½ onion finely chopped. Season, mix and enjoy served with your curry.

Serve on a bed of rice with a dollop of plain yoghurt and with a tomato and onion salsa.

VARIATIONS

• Replace the coriander with fresh mint. Serve with naan bread instead of rice.
• For more nutrients add in a cup of frozen veg.

NUTRITION INFORMATION per serving (excludes serving suggestions, recipe serves 6)

Energy: 1316 kJ Protein: 10.6 g Carbohydrate: 52.0 g Of which, total sugars: 9.4 g Fat: 8.2 g Fibre: 10.0 g Sodium: 302 mg

Source and image: Taryn Littleton for the Association for Dietetics in South Africa

It’s the year of the pulses – try this Lentil Bobotie

Chat 1 Comment October 14, 2016 nutritionadsa

It’s the year of the pulses and the theme of National Nutrition Week is ‘Love your beans – eat dry beans, peas and lentils’, so this delicious Lentil Bobotie, created by chef Vanessa Marx, is the perfect family meal.

We love lentils (and you should too)! Dried lentils are a quick cooking legume, taking just 15 – 20 minutes to cook with no need to remember to soak them beforehand. The also pack a lot of punch, they are: low in fat, high in protein and high in dietary fiber.

Legumes (including lentils) provide a valuable and cost-effective source of protein and other nutrients. A 2010 review by Drenowski of different foods found that beans were among the top 5 classes of food having the highest micronutrient to price ratio, making them exceptional nutritional value for your money.

 

INGREDIENTS

(serves 4)

2 cup lentils, cooked

30ml canola oil

1 onion, peeled & chopped

2 cloves garlic, peeled & finely chopped or crushed

20g grated fresh ginger

100g green beans, chopped

1/2 cup raisins

2 carrots, peeled and diced

1 red pepper, diced

1 can chopped tomatoes

1/2 cup water

30ml mild curry spice

5ml ground cinnamon

2 bay leaves

2 free-range eggs

1/4 cup low fat yoghurt

2ml ground turmeric

salt & pepper

10g fresh coriander, chopped

2 extra bay leaves

METHOD

1. Put a large pot on the stove on a medium heat and add the oil.
2. Add the chopped onion, ginger & garlic and sauté lightly for about 5 minutes.
3. Then add the carrots, red pepper, green beans and raisins and continue to sweat for another 5 minutes.
4. Add the curry spice, cinnamon and bay leaves and stir in for 2 minutes.
5. Add the chopped tomatoes and water and stir in.
6. Cook the sauce for about 15min until slightly thickened and the vegetables have softened a little.
7. Add the lentils and season with salt and pepper to taste and mix in.
8. Put the lentil mixture into an oven proof dish and set aside.
9. In a bowl, whisk together the yoghurt, eggs and turmeric.
10. Pour the egg mixture over the lentil bobotie and place the 2 bay leaves on top.
11. Bake the bootie in the oven at 180ºC for about 20min until the egg custard has set and is slightly golden brown on top.
12. Remove from the oven and serve hot with chopped fresh coriander.

NUTRITION INFORMATION: per serving (recipe serves 4)

Energy: 1441 kJ Protein: 16.1 g Carbohydrate: 49.6 g Of which, total sugars: 24.1 g Fat: 11.0 g Fibre: 14.0 g Sodium: 94 mg

Visit the National Nutrition Week website for more recipes that include beans, peas and lentils!

Ostrich Stew with Gremolata

Leave a comment September 30, 2016 nutritionadsa

A great choice for health-conscious red meat lovers and a wonderful in-between seasons recipe – Ostrich Stew with Gremolata, created by chef Vanessa Marx.

Our dietitians say: Ostrich is a great tasting lean read meat. It is low in fat (only 1.4 g fat per 100 g meat), rich in protein (22 protein per 100 g meat), lower in cholesterol than other red meats (only 60 mg per 100 g meat), and a good source of biologically available iron  (3.2 mg iron per 100 g serving of meat)

INGREDIENTS

500 g ostrich fillet cubes

1 tablespoon (15 ml) canola oil

2 cans (400 g each) chopped tomato

1 cup (250 ml) red wine

1 carrot

1 onion

100 g mushrooms

100 g green beans

10 g thyme, fresh

10 g rosemary, fresh

1 can (400 g net, 244 g drained) beans e.g. kidney, butter beans or cooked sugar beans, drained and rinsed

salt & pepper

1 tablespoon (15 ml) xylitol

2 cloves garlic

10 g Italian parsley

1 lemon

METHOD

1. Peel and chop the onion and carrot, and slice the mushrooms and green beans.
2. Place a large pot on a high heat and add the oil. Once hot, add the onion, mushroom and carrot and sauté for 2 minutes.
3. Add the ostrich cubes, chopped tomato, wine and chopped herbs and reduce the heat to low.
4. Allow the pot to simmer for about an hour, stirring occasionally, the sauce will reduce and thicken and the ostrich will soften. Once this happens, add the green beans and season with salt and pepper, add the xylitol and the can of beans & stir.
5. Simmer the stew for another 5 minutes to cook the green beans.
6. To make the gremolata, chop the fresh garlic finely, chop the parsley and zest the lemon. Mix the parsley garlic & lemon zest together.
7. Serve the stew hot and sprinkle with the fresh gremolata.

NUTRITION INFORMATION PER SERVING

(recipe serves 4)

Energy: 1400 kJ Protein: 35.6 g Carbohydrate: 23.8 g Of which, total sugars: 9.1 g Fat: 6.7 g Fibre: 17.2 g Sodium: 180 mg

 

 

Celebrating Heritage Day with Food!

Chat Leave a comment September 20, 2016 nutritionadsa

In celebration on Heritage Day (24 September), ADSA member Mpho Tshukudu and food writer Anna Trapido, authors of the wonderful cookbook EAT TING, share one of their many ‘traditional recipes with a modern twist’ with us!

EAT TING will make you fall in love with timeless African flavours – while also improving your health and well-being. Lets celebrate our heritage and get cooking:

Modernised Dikgobe Salad of Red & White Sorghum, Fennel & Radish

Ingredients

(Serves 8)

2 cups wholegrain sorghum (red, white or a mix), rinsed

salt

1/2 cup cowpeas or letlhodi (mung beans)

1 large fennel bulb, cut lengthwise into thin slices

2 tbps olive oil

freshly ground black pepper

1/3 cup orange juice

1/4 cup lime juice

1 shallot or small onion, finely chopped

2 tbsp chopped fresh dill

1 tsp finely grated orange zest

1/2 cup olive oil

5 large radishes, thinly sliced

1/4 cup olives, pitted and halved

2 tbsp finely chopped fennel fronds

1/2 cup fresh dill sprigs

Method

Place sorghum in a pot, add water to cover by about 3cm and season with salt. Place cowpeas in a separate pot and add water to cover. Bring both pots to the boil, then reduce heat and simmer, uncovered, until tender and water is absorbed (about 45 minutes to 1 hour). Add additional water to the cowpeas if needed. Preheat the oven to 200˚C. Toss fennel slices and 2 tablespoons olive oil in a medium bowl to coat. Season with salt and freshly ground pepper. Spread fennel slices out in a single layer on a baking sheet. Roast until fennel is crisp-tender and beginning to brown in spots, about 18 minutes. Cool on baking sheet.

Whisk orange juice, lime juice, chopped shallot, dill and orange zest in a medium bowl. Whisk in 1/2 cup oil and season to taste with salt and pepper. Set vinaigrette aside.

Mix cooked sorghum and cowpeas in a salad bowl; add fennel and juices on baking sheet. Add radishes, olives, fennel fronds and dill sprigs. Drizzle vinaigrette over and toss to coat.

GI is lowered by the ascorbic acid in the fruit juices.

Nutritional values per serving

Energy: 834,6 kJ

Carbohydrate: 25,6 g

Protein: 6,3 g

Fat: 9,9 g

Unsaturated fat: 8,5 g

Saturated fat: 1,3 g

Fibre: 2,6 g

 

New Recipe: Veggie Frittata

Chat 3 Comments June 10, 2016 nutritionadsa

Our latest NutritionConfidence recipe (developed by chef Vanessa Marx) is quick, easy, packed with good nutrition, and a versatile choice for breakfast, brunch, lunch or dinner. It may sound exotic but a veggie frittata is really just a fancy omelette mixed with colourful vegetables and cooked in the oven.  Once you get comfortable making a frittata, branch out and make different flavours by swopping in seasonal vegetables like broccoli, cauliflower, tomatoes or spinach.

What the dietitian says: Eggs are a good source of high quality protein. They are also one of the few foods that contain high concentrations of Choline – essential for normal development and linked to improved memory and performance.

This recipe serves 8

INGREDIENTS

6 large free-range eggs

salt and pepper

1 tablespoon olive oil

½ a medium onion

½ a red pepper

2 courgettes

100 g mushrooms

100 g mozzarella, grated

50 g feta, crumbled

5 g Italian parsley, chopped

5 g fresh coriander, chopped

METHOD

1. Preheat oven to 200°C.
2. Beat the eggs together, season and set aside.
3. Drizzle the olive oil into a large ovenproof, non-stick frying pan and set over medium heat on the stove.
4. Slice up the onion, red pepper, courgettes and mushrooms.
5. Add the sliced vegetables to the pan and fry until they begin to get a little colour.
6. Add the beaten eggs and the cheese and mix slightly. Turn the heat down to medium-low and cook for three to five minutes until a crust begins to form on the bottom (do not stir the mixture).
7. Place the pan in the oven and bake for 10 minutes until the mixture has set.
8. Remove the pan from the oven and allow the frittata to cool slightly (five minutes).
9. Tip the frittata out upside down onto a board or platter, sprinkle with the chopped parsley and coriander and serve warm.

NUTRITION INFORMATION: Per slice (8 slices per frittata)

Energy: 527 kJ Protein: 9.5 g Carbohydrate: 3.9 g Of which, total sugars: 2.6 g Fat: 9.6 g Fibre: 0.9 g Sodium: 195 mg

Veggie Burger

Chat Leave a comment November 12, 2015 nutritionadsa

We love this veggie burger recipe. The lettuce leaf is a perfect low kilojoule & low carb ‘roll’! The burger includes sweet potato, butternut, almonds and lentils! Our dietitians say… Sweet potato is a low GI alternative to regular potato with a high soluble fibre & vitamin A content. Lentils contain a combination of protein, carbs, fibre, minerals, folate & vitamin B. Legumes’ low glycaemic index keeps you full for longer!

Avo is a low sugar fruit & high in healthy mono-unsaturated fat. It’s a power house of vitamins & minerals like folate, potassium & lutein (good for eyesight).

RECIPE

Makes 6 burgers

Ingredients

350g butternut cubes

350g sweet potato cubes

150g lentils, cooked

2ml ground cinnamon

2ml ground nutmeg

30ml extra virgin olive oil

Salt & pepper

1/2 cup ground almonds

1 whole ice berg lettuce

How to make it

• Preheat the oven to 180°C.
• Add butternut, sweet potato & oil in a roasting tray.
• Sprinkle cinnamon, nutmeg, salt & pepper.
• Roast in the oven for 30min, until soft.
• Leave buternut & sweet potato to cool.
• Mix lentils, veg & half the almonds in a bowl.
• Mash the mixture together until even.
• Taste and add more seasoning if necessary.
• Split the mixture into 6 evenly sized balls.
• Shape into burger patties & coat in the remaining almonds.
• Drizzle oil into a non-stick frying pan on medium heat.
• Fry the paties for 1min on each side until golden brown.
• Put your burger paty on the middle of a whole ice berg leaf. Wrap your burger up in a letuce leaf & serve.

TIP: Add favourite burger toppings like guacamole, salsa & fresh sprouts

For more amazing recipes scroll through the blog or visit: http://www.adsa.org.za/Public/Recipes.aspx

Creamy Broccoli & Barley Soup

Chat Leave a comment September 16, 2015 nutritionadsa

Our latest NutritionConfidence recipe is all about the super vegetable BROCCOLI. Part of the cruciferous vegetable family, broccoli has cancer-fighting power and may even help to improve memory. Together with a ‘made at home’ seed loaf this is a perfect family meal. 

WE LOVE IT!

If you could choose only one vegetable to remain after drought or famine, it would be a good idea to choose broccoli!

OUR DIETITIANS SAY….

Broccoli belongs to the cruciferous vegetable family (including kale, cauliflower, brussel sprouts, bok choy, cabbage, collard greens, rutabaga and turnips). They have a high nutrient density, which means that they are packed with vitamins (Vitamin A, C, K, Folate), minerals (potassium) and phytonutrients.

Eating a high amount of cruciferous vegetables has been associated with a lower risk of lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter taste, is also what gives them their cancer-fighting power.

SOUP INGREDIENTS

300 g broccoli florets

15 ml olive oil

1 medium onion, peeled & chopped

100 ml water

100 ml reduced fat cream

1 sprig fresh thyme

5 g fresh parsley

1/2 cup cooked pearl barley

30 ml plain yoghurt for garnish

METHOD

• Put the olive oil, thyme and onions into a medium pot on a medium heat.
• Sweat the onions until soft and translucent. Add the broccoli, cream and water and put a lid on the pot.
• Cook for 5min until the broccoli is soft.
• Add the parsley, and remove from the heat.
• Blend in small batches until smooth. Do not over fill the blender or it will come out the side of the blender!
• Remove the soup from the blender back into the pot and season with salt and pepper.
• Add the cooked barley and heat the soup. Serve with a dollop of yoghurt to garnish and fresh chopped herbs.

Serves 2 as a main or 4 as a starter.

Broccoli Soup (serves 2) – per serving:


Energy: 1050 kJ

Protein: 9.2 g

Carbohydrate 17.4 g

Total Fat: 13.2 g

Fibre: 8.4 g

Sodium: 62.5 mg

SEED BREAD INGREDIENTS (10 slices)

300 g stone ground bread flour

150 g stone ground whole wheat flour

5 g salt

20 g poppy seeds

30 g pumpkin seeds

20 g sesame seeds

20 g flax seeds

20 g sunflower seeds

25 g digestive bran

40 g rolled oats

1 sachet dried instant yeast

425 g water (lukewarm)

METHOD

• Preheat the oven to 180 deg C.
• In a large bowl, mix together the dry ingredients.
• Make a well in the centre of the dry ingredients and add the lukewarm water.
• Mix the dry ingredients into the water until all the ingredients are combined into a soft dough.
• Grease a non-stick loaf pan and dust it with a little flour.
• Pour the batter into the loaf pan and top with a few oat grains to decorate.
• Put the loaf in a warm place to prove (rise) until nearly doubled in size.
• Once your loaf has sufficiently risen, bake in the oven for 30-40min until deep brown and crusty.
• Remove the loaf from the bread tin and place it in a wire rack to cool.

Bread, per slice (x10 slices per bread)

Energy: 984 kJ

Protein: 8 g

Carbohydrate: 37 g

Of which total sugars: 0.5 g

Total Fat: 5.4 g

Fibre: 6.3 g

Sodium: 199.2 mg

To download the recipe card, please visit: www.adsa.org.za/Public/Recipes.aspx

New NutritionConfidence recipe – Stuffed chicken breast wrapped in proscuitto

Leave a comment June 22, 2015 nutritionadsa

We love our latest NutritionConfidence recipe because it is the perfect easy-to-prepare option for a dinner party and is sure to wow guests.

This recipe is for special occasions and can be served with beautiful, seasonal vegetables, which at this time of the year include: asparagus, beetroot, broad beans, broccoli, brussel sprouts, fennel, Jerusalem artichokes, Kale spinach, parsnips, pumpkin, radishes, turnips and watercress.

Our dietitians say:

This is the lower fat version of bacon wrapped chicken breast stuffed with creamy feta and spinach. Leaner or lower fat protein options are used in this recipe – skinless chicken breasts instead of thighs; prosciutto ham instead of bacon; and Danish feta instead of Greek feta. To lower the saturated fat content of this recipe further, use reduced fat soft feta and remove excess visible fat from the prosciutto before cooking. Unfortunately the sodium content of this dish is high – the feta cheese and prosciutto ham being the main contributors. So rather keep this meal for special occasions!

Stuffed chicken breast wrapped in prosciutto

Makes 2 portions

Ingredients

2 free-range chicken breast fillets

100 g soft Danish style feta

100 g baby spinach

10 ml olive oil

4 long slices of prosciutto ham

Pepper

2 tablespoons chopped parsley

Zest of half a lemon

How to make it

1. Heat a medium pan on a high heat.
2. Add the olive oil and the baby spinach. Season the spinach with a pinch of pepper, and sauté the spinach until just wilted.
3. Remove the spinach from the pan and put into a mixing bowl to cool. Once cooled, squeeze any excess liquid from the spinach and crumble the feta into the spinach. Add the lemon zest and parsley and mix to combine.4
4. Preheat the oven to 180 deg C.
5. Lay two slices of prosciutto onto a chopping board, slightly over lapping.
6. Place the chicken breast on top of the prosciutto slices. Make a lengthways slit down the middle of each chicken breast, to butterfly it. Split the feta and spinach mix into two and stuff one half of the mixture into the chicken breast. Repeat the same process with the other chicken breast and stuff with the other half of the spinach mixture.
7. Roll the chicken breast up, wrapping it in the prosciutto.
8. Use a toothpick to pin and seal the ends of the chicken roll.
9. Put a non stick pan on medium heat.
10. Brown the chicken breasts for about 2 minutes until golden brown, turning them every couple of seconds for an even colour.
11. Transfer the breasts into an oven proof dish and bake in the oven for 12 minutes.
12. Remove from the oven and remember to remove the toothpicks.
13. Serve with a fresh seasonal salad or side dish of your choice.

Nutritional Value (per portion)

Energy: 1063 kJ

Protein: 35.2 g

Carbohydrate: 2.1 g

Total Fat: 11.6 g

Dietary Fibre: 2.3 g

Sodium: 1082 mg

To download the recipe card, visit http://www.adsa.org.za

Next week we start with our new series of NutritionConfidence recipes that will be perfect for the coming Winter months.

Raw Chocolate Truffles

Leave a comment May 8, 2015 nutritionadsa

Spoil the one you love with some homemade ‘Raw Chocolate Truffles’ made from raw cocoa paste, dates, goji berries, raw almonds, sunflower seeds, flaxseeds, cinnamon and honey.

Our dietitians say:

Date flesh is a high source of energy and 100 g of flesh (about 4 mejool dates) can provide an average of 1300 kJ. It is rich in mainly fructose and glucose; low in fat and protein; and a good source of magnesium, potassium, copper, selenium and manganese. The consumption of 100 g of dates can provide over 15% of the recommended daily allowance from these minerals.

Vitamins B-complex (especially Vitamin B6) are the major vitamins in dates and they are an excellent source of dietary fiber (up to 8.0 g/100 g).

Last, but not least, dates are a good source of antioxidants, mainly carotenoids and phenolics.

We love this recipe:

Easy to make, package in a beautiful box and voila … a great gift for mom.

The raw chocolate balls are also a great dessert option – and can double up as a high energy lunchbox snack or perfect ‘take along’ energy boost for runners or cyclists.

Ingredients

100 g raw cocoa paste

100 g dates

30 g goji berries

50 g raw almonds, chopped

20 g sunflower seeds

20 g flaxseeds

2 ml cinnamon

20 g honey

*Makes 20 truffles

How to make it

– put the dates into a small saucepan and cover with a little water. Cook the dates in a medium high heat until soft (about 5 minutes) and the water has evaporated. Mash the dates into a purée and set aside.

– gently melt the cocoa paste on a low heat.

– mix the melted cocoa paste, date purée, goji berries, almonds, seeds, cinnamon and honey into a firm paste.

– roll the mixture into 15g balls and dust with cocoa powder, or roll in seeds or coconut to decorate.

The nutritional value per truffle (makes 20 truffles):

Energy: 254 kJ

Protein: 2 g

Carbohydrate: 4 g

Total fat: 3.2 g

Dietary Fibre: 1.1 g

Sodium: 48 mg

Quinoa & Fig Salad

1 Comment April 24, 2015 nutritionadsa

With beautiful weather forecast for most of the country for the long weekend, our latest NutritionConfidence recipe “Quinoa & Fig Salad” is the perfect meal. We love the combination of sweet, salty and sour in this recipe. A lovely vegan main meal containing a good combination of protein, carbohydrate and healthy mono-unsaturated fats. Also perfect as a side salad for a braai this weekend!

Our Dietitians Say

Quinoa is a good source of fibre, folate, magnesium, manganese, phosphorus and B vitamins. It has an amino acid score of 106, which indicates a complete high-quality protein. Quinoa is also a good source of carbohydrate and contains roughly the same amount of carbohydrate than a 100 g portion of cooked brown rice.

And importantly, figs are currently in season here in South Africa and available at most grocery stores.

RECIPE

Serves 4

Ingredients

1 cup white quinoa

2 cups water

8 purple figs, cut into quarters

100 g walnuts, raw & unsalted

200 g mixed salad greens (rocket, baby spinach, watercress)

1/2 cucumber

120 ml extra virgin olive oil

50 ml white wine vinegar

1 tablespoon honey

1 teaspoon smooth Dijon mustard

How to make it

– Preheat the oven to 150 deg C.

– Put the quinoa & water into a medium saucepan on a medium heat. Cook the quinoa for about 20 minutes until it expands and opens slightly. Cook with the lid on. Remove from the heat and strain the excess water from the quinoa. Season with a pinch of salt and leave the quinoa to cool.

– Roast the walnuts on an oven proof tray for about 10 minutes, check on the walnuts now and then to make sure they don’t burn. Remove the nuts from the oven and leave to cool.

– Using a peeler, peel the cucumber to make long thin ribbons. Peel around the cucumber using only the firm outside parts. Discard the middle part of the cucumber with the seeds or eat as a snack.

– To make the dressing: whisk the vinegar, honey & mustard in a mixing bowl. Slowly drizzle the olive oil into the bowl, while continuously whisking to combine.

– Assemble the salad greens on a large plate or platter. Sprinkle the cooled quinoa over the salad leaves. Arrange the figs and cucumber ribbons on top of the salad. Sprinkle the roasted walnuts over the salad and drizzle with the dressing.

– Serve as a light main course or as a healthy side salad to your favourite dish.

The Nutritional Value serves 4

Energy: 2689 kJ

Protein: 11.3 g

Carbohydrate: 51.3 g

Total Fat: 44 g

Dietary Fibre: 41 g

Sodium: 8 mg

Gluten & Sugar Free Brownies

Leave a comment April 10, 2015 nutritionadsa

This month seems to be all about chocolate, so we thought we’d share a recipe that is all about chocolate, but a much better alternative to other sugar-laden chocolate treats (and because the recipe contains no flour it is perfect for anyone who is gluten intolerant). Chef Vanessa Marx created the most delicious Gluten & Sugar Free Brownies, our latest NutritionConfidence Recipe.

Our Dietitians say: 

Historical evidence shows that cocoa has been used in a medicinal capacity for over two thousand years (since the time of the ancient Mayan and Aztec civilisations and following its introduction to Europe in the Middle Ages).

A large Harvard study showed that cocoa consumption is associated with decreased blood pressure, improved blood vessel health, and improvement in cholesterol levels, among other benefits.

The cocoa bean’s therapeutic properties can be attributed to certain constituent compounds, known as flavonoids.

RECIPE

Makes 48

Ingredients

200 g raw cocoa paste (solid)

375 g ground almonds

6 whole free-range eggs

250 g xylitol

300 g cocoa butter

50 g desiccated coconut

3 tablespoons cocoa powder

1 teaspoon baking powder

How to make it

– Preheat the oven to 160 C

– Grind together the cocoa paste, ground almonds, coconut, cocoa powder & baking powder.

– Whisk together the eggs and xylitol until light and fluffy and the xylitol is dissolved.

– Melt the cocoa butter.

– In a large bowl, fold together the ground cocoa mixture & the egg mixture until combined.

– Fold the warm cocoa butter into the mixture until all combined.

– Pour the batter into a greased baking dish and bake for 30-40min until set.

– Leave to cool a pond then slice into squares

The nutritional value serves 48:

Energy: 572 kJ

Protein: 2 g

Carbohydrate: 6 g

Total fat: 12 g

Fibre: 1.7 g

Sodium: 13.5 mg

Enjoy! If you want to download the recipe card visit: http://www.adsa.org.za/Public/Recipes.aspx

Sustainably Farmed Kob Stuffed with Fennel & Orange

Leave a comment March 27, 2015 nutritionadsa

Next up in our NutritionConfidence recipe series is a simple and tasty fish recipe from Chef, Vanessa Marx. This recipe is perfect for a gourmet meal that is also good for your health. An added bonus is that sustainably farmed kob is also good for the environment.

Our dietitians say:

There are many benefits to eating fish more often. Fish includes key micronutrients: mineral phosphorus, selenium, potassium, iodine, zinc and magnesium and vitamins B2, B12 and D.

The South African Healthy Eating Guidelines emphasise the importance of fish intake – it should be at the top of your list when choosing a protein for a meal.

The aim should be 2 – 3 portions of fish per week.

RECIPE

Makes 4 portions

1 whole sustainably farmed kob

1 medium fennel bulb, sliced

1 orange

1 lemon

20 g dill

20 g chives

30 g butter

50 ml olive oil

Salt & black pepper

Tin foil

– stuff the belly of the fish with the sliced fennel, chives and dill

– slice half of the orange and half of the lemon

– stuff the slices of citrus into the fish

– use the remaining half of the orange and lemon for the juice, and squeeze the juice over the fish

-rub the outside of the fish with butter and drizzle with olive oil

– season with salt & pepper

– wrap the fish up in 2 layers of foil

– place on the braai over medium to low coals for about 15 minutes, then turn the fish for a further 15 minutes

– unwrap the fish from the foil, taking care to reserve the juices which you can use to dress the fish when serving.

The nutritional value serves 4:

Energy: 1459 kJ

Protein: 23.7 g

Carbohydrates: 9 g

Total fat: 22.5 g

Fibre: 4 g

Sodium: 788 mg

To download the recipe card, visit http://www.adsa.org.za/Public/Recipes.aspx

Raw Avocado Chocolate Mousse

4 Comments March 10, 2015 nutritionadsa

Finally, a dessert that is as yummy as it is ‘good for you’. We love this ‘Raw Avocado Chocolate Mousse’ as a very clever alternative to regular chocolate mousse. A plant based chocolate alternative, the mousse is packed with healthy unsaturated fat and an ideal alternative for vegans. Besides this perk, it contains none of the major allergens (cows milk, egg, soya, tree nuts, peanuts, wheat/gluten) and is ideal for individuals suffering from allergies to these food items.

Our dietitians say:

Avocado pears contain primarily mono-unsaturated fats that have been shown to assist in keeping your heart healthy! They are also a good source of Vitamin E, which keeps your skin healthy and speeds up healing, as well as protecting red blood cells; Folic Acid, which helps with the production of red blood cells; and Selenium, which is an integral part of anti-oxidants (these help protect body cells from the damaging effects of free radicals and also needed for the proper functioning of the immune system)

RECIPE

Makes 4 portions

Ingredients

1 ripe avocado

1 ripe banana

1 orange

3 tablespoons cocoa powder

2 tablespoons xylitol

How to make it

– cut the avo in half. Remove the pip from the centre and discard. Remove and discard the skin too.

– in a food processor, add the avo, banana, cocoa powder, and xylitol.

– zest and juice the orange and add both to the food processor.

– blend the mixture until completely smooth and dark chocolate brown. The sweetness and darkness can both be adjusted by adding more or less xylitol and cocoa powder. The xylitol can also be substituted with honey, a low calorie or non-nutritive sweetener.

– you can remove the orange and replace with another flavour variation like cinnamon, lemon zest etc.

– spoon the mousse into 4 glasses for serving and refrigerate until ready to serve.

– serve with fresh fruit or biscotti

The nutritional value serves 4:

Energy: 1075 kJ

Protein: 3 g

Carbohydrate: 17 g

Total fat: 19 g

Dietary Fibre: 6.5 g

Sodium: 46 mg

To download the recipe card, visit http://www.adsa.org.za/Public/Recipes.aspx

Fishcakes with barley salad & lemon drizzle

Leave a comment January 23, 2015 nutritionadsa

This recipe ticks all the boxes – high in fibre, packed with omega 3 fatty acids, heart healthy mono-unsaturated fatty acids, an array of vitamins and minerals and contains a great balance of protein, carbohydrate and fat; and besides that its good for the earth and tastes yummy!

Fishcakes (made with mackerel, which is on the green list!) with barley salad and lemon drizzle is ideal for the heatwave we are currently experiencing in South Africa, but can be enjoyed in any season.

Our dietitians say:

Mackerel and sardines are very good sources of omega 3 fatty acids. They play a crucial role in brain function, as well as normal growth and development. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.

Oats are a good source of soluble fibre-  also known as oat beta-glucan. Research suggests that the soluble fibre in oats may reduce the risk of coronary heart disease by reducing cholesterol levels, specifically LDL cholesterol.

We’ve included the recipe card for you to share!

FISHCAKES

Ingredients

1 x can (400 g) of mackerel (middle cut)

1/4 cup oat bran

1/2 cup grated carrot

1 free-range egg

Zest of 1 lemon

10 g chopped fresh herbs (chives, dill, parsley)

Salt & pepper

2 tablespoons avocado oil

How to make it 

– drain the mackerel of any liquid, and put it into a large mixing bowl.

– using a fork, shred the fish up until it’s fine and there are no large chunks.

– add the oat bran, carrot, egg, lemon zest, and chopped herbs, and mix well. Leave the   mixture to stand for about 30min in the fridge, so the oat bran soaks up excess liquid in the mixture.

– separate the mixture into 8 equal sized balls, and shape them into patties.

– season the fishcakes with salt & pepper.

– put a large non-stick frying pan onto a medium heat and drizzle the oil into the pan.

– once the pan is hot, add the fishcakes and fry on the first side for around 2 minutes, until golden brown. Turn them over and repeat on the other side.

BARLEY SALAD

Ingredients

1 cup cooked pearl barley, cold

40 g watercress

1/2 medium cucumber

1 avo

50 g almonds, raw & chopped

50 g mixed bean sprouts

100 g cherry tomatoes, cut in half

50 g sliced red onion

10 g basil

10 g fennel

100 g feta

Salt & pepper

How to make it 

– wash the cucumber, tomatoes, and herbs.

– using a peeler, shave the cucumber into ribbons.

– cut the avo in half, remove the skin & pip and cut the avo into chunks.

– in a large bowl, mix together the barley, cucumber ribbons, almonds, bean sprouts, tomatoes, onion, tear the fennel & basil up and add to the salad.

– assemble the salad on a platter. Spread the barley salad mixture on the bottom of the platter. Add the chunks of avo, and crumble the feta over the top of the salad. Sprinkle the watercress on top of the salad.

LEMON DRIZZLE

Ingredients

zest & juice of 1 lemon

1teaspoon smooth Dijon mustard

4 tablespoons extra virgin olive oil

1 teaspoon chopped chives

Salt & pepper

How to make it 

– whisk together the lemon juice, zest & mustard.

– drizzle the olive oil into the lemon mixture whilst whisking.

– mix int he chopped chives, and season with salt & pepper.

SERVES 4

Grilled ostrich fillet with Egyptian dukkah & cucumber raita

1 Comment December 24, 2014 nutritionadsa

Ostrich fillet is a truly South African (and healthy alternative) for the braai this festive season. The latest NutritionConfidence recipe from Vanessa Marx (Dear Me) combines this South African speciality with the gorgeous Spinach, Beetroot & Pomegranate salad we posted a few days ago. The raita bursts with flavour while being low in sugar and fat.

Our dietitians say:

Ostrich meat is a great alternative to other ‘red meat’ sources. Classified as a ‘white meat’ due to its fat content, it’s low in fat (even lower than some chicken cuts) and saturated fat; but also a good source of biologically available iron.

A tip from the chef: Ostrich fillet is best cooked on a high heat for a shorter period. This recipe cooking time would result in a medium rare steak, depending on the thickness of the steak. For a rarer steak, cook for one minute less on each side.

Ingredients

2 x 150g ostrich fillet steaks

80g Egyptian dukkah

30ml sunflower oil

Salt flakes

1/2 cup low fat plain yoghurt

1/2 a medium cucumber

10g fresh coriander

The juice of 1/2 a lemon

Salt & pepper

How to make it

For the steaks

– Put a griddle pan on a very high heat.

– Drizzle the ostrich steaks with oil and coat in the dukkah. Season with salt flakes.

– Once the griddle pan is searing hot, lay the steaks onto the griddle. Do not move them around, leave them to grill on the first side for around 2-3 minutes. Turn the steak over and grill on the other side for a further 2-3 minutes. Remove the steaks from the grill and leave to rest for 2 min on a cutting board.

For the raita

– Cut the cucumber into small cubes about 5mm, or for a time-saving method, grate.

– Chop the coriander roughly.

– Mix the cucumber and coriander into the yoghurt.

– Season the raita with lemon juice, salt and pepper.

To serve

– Slice the steaks into 1cm thick slices and arrange on a plate or serving platter.

– Add dollops of raita on top of the steaks, and serve with a fresh seasonal salad, or side dish of your choice.

Serves 2

Spinach, Beetroot & Pomegranate Salad

Chat 5 Comments December 19, 2014 nutritionadsa

Just in time for the festive season a brand new NutritionConfidence recipe! A delicious Spinach, Beetroot & Pomegranate Salad from chef, Vanessa Marx.

We love it because the colourful salad contains a powerhouse of nutrients. ‘Good for you’ fats from the seeds and oil; phytochemicals, vitamins, minerals and fibre from the deep coloured veg; paired with a creamy, lower fat alternative to regular hard (previously known as) Greek style feta. And we love it because it looks so festive!

Good For You!

Deep coloured vegetables like beets and spinach contain many “non-nutrient” compounds called phytochemicals. These are biologically active, natural occurring chemical compounds which also provide the colour, taste and aroma to fruits and vegetables. In relation to cancer, phytochemicals help metabolise drugs, toxins, carcinogens and mutagens.

Also, beetroot juice may improve the performance for some athletes in some situations due to its high nitrate content.

 

Ingredients

100 g baby spinach

1 medium beetroot

50 g Danish feta cheese (lower in fat than Greek)

1 Pomegranate, or 100 g fresh pomegranate arils

50 g radishes

30 g baby spring onions

30 ml olive oil

10 ml raspberry or red wine vinegar (or other of your choice) – optional

 

How to make it

– Boil the whole beetroot, with the skin on, until soft (you should be able to pierce the beetroot with a knife effortlessly).

– Wash the baby spinach and pat off the excess water with some paper towel, or spin in a salad spinner if you have one.

– Wash the radishes and thinly slice them.

– Once your beetroot is cooked, leave it to cool slightly. While it’s still a bit warm, use your hands to rub the skin off the beetroot. Give the beetroot a rinse to remove the excess skin. Cut into small cubes.

– If you have a whole pomegranate, cut it in half. Hold the pomegranate half in your hand with the cut side toward your hand, leaving a gap between the pomegranate and the palm of your hand, by gripping the edges of the pomegranate with your fingertips. Hold the pomegranate over a large bowl, and using a large spoon, whack the back end of the pomegranate and the seeds will release from the shell. Repeat this until you have retrieved all of the jewels.

– On a plate or serving platter, arrange the baby spinach.

– Assemble your salad by adding the chopped beetroot, crumble over the feta, add the slices radishes, sprinkle over the pomegranate jewels and baby spring onions. Drizzle the salad with olive oil & vinegar & serve

Serves 2

Add this NutritionConfidence recipe card to your collection!

Rooibos, Pomegranate & Cinnamon Iced Tea

Image 1 Comment December 17, 2014 nutritionadsa

With temperatures soaring across the country Summer is definitely in full swing. Our latest NutritionConfidence recipe is a refreshing, delicious Rooibos, Pomegranate & Cinnamon Iced Tea. We love it because it’s packed with flavour and the perfect alternative to sugar-sweetened ice tea!

Cinnamon, the spice hero:

Cinnamon provides a natural sweet taste to food and beverages, without adding calories and research suggests that cinnamon may have a beneficial effect on short term blood glucose control in type 2 diabetics. In traditional herbal medicine cinnamon is considered a remedy for respiratory, digestive and gynaecological ailments.

Ingredients

(Makes 2 L)

4 rooibos teabags

2 L water

1 cinnamon stick (+/- 5g)

1 orange, sliced with skin on

1 pomegranate, pitted

Honey, xylitol or sugar to taste (optional)

Ice to serve

How to make it

– Boil 2L of water.

– Put the tea bags into a large jug or bowl (min 2L), and add the boiling water.

– Add the cinnamon stick and orange slices.

– Leave the tea to cool to room temperature, or even better, leave to steep over night.

– Strain the tea to remove the teabags, cinnamon and orange

– Stir in honey, xylitol or sugar adding little bits at a time until the desired sweetness is reached. Diabetics, remember to use xylitol for a sugar-free option.

– Add the fresh pomegranate jewels and top up with ice to serve.

– Serve in large jars for a vintage feel and add some fresh herbs or edible flowers for a fresh summery touch.

 

Launch of NutritionConfidence Recipes

Leave a comment December 8, 2014 nutritionadsa

We have partnered with award-winning chef, Vanessa Marx (from Dear Me), to develop the NutritionConfidence series of recipes.

The series, which launched in November, with three diabetic-friendly recipes, aims to showcase that delicious food can also be healthy, making it easier to eat the right food more often for a healthy body and mind.

“As part of our daily work we spend a lot of time looking at the scientific side of what we eat and how it affects our bodies, sometimes forgetting that eating food for most people is about so much more than just putting fuel in the body”, says Claire Julsing-Strydom, ADSA President. “In celebration of delicious food that inspires us to make our own meals and is also good for us, we created the NutritionConfidence recipes.”

Each recipe encourages local, close-to-home ingredients; offers alternative flavour tips; and highlights the ‘good-for-you’ hero ingredients. The three diabetic-friendly recipes include:

• Veggie Burgers – made with butternut, sweet potato, lentils and almonds, wrapped in iceberg lettuce and served with guacamole and salsa
• Rooibos, Pomegranate and Cinnamon Ice Tea – an everyday cold drink solution with all the flavour, but not all the sugar!
• Orange & Almond Torte – made with eggs, xylitol, ground almonds, baking powder and orange zest this is a great sugar and wheat free torte that will be loved not only by diabetics.

“Being a diabetic and a chef, I’ve always looked at ways to create food that is fresh, innovative, delicious and on trend, but also caters for different lifestyles”, says Vanessa. With a focus on using fresh, local ingredients and working with spices and herbs to create flavours, Vanessa’s style is the perfect combination for the NutritionConfidence recipes.

ADSA will roll out NutritionConfidence recipes every month, so pop onto the website www.adsa.org.za to find recipes to suit every occasion with a focus on light meals in January, Valentine’s Day in February, the outdoors in March and chocolate in April.