The perfect Braai Day side dish!

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

“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

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

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

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 just 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 cooked evenly
  • Remove from the oven and allow to cool
  • Line the bas 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 just and seeds, vanilla extract and xylitol into a saucepan and heat together until it come to a boil
  • Remove from the heat and pour a little of the warm milk ingot he 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 come 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

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

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

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

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!

Mpho Image.pngIn 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

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

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

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

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

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

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

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

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

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

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!

FISHCAKESFishcakes recipe for blog copy

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

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

ADSA_Ostrich Recipe Card


Spinach, Beetroot & Pomegranate Salad

Just in time for the festive season a brand new NutritionConfidence recipe! A delicious Spinach, Beetroot & Pomegranate Salad from Vanessa Marx (Head Chef at Dear Me)!

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!

ADSA-recipes-spinach,beetroot,pom copy 2


Rooibos, Pomegranate & Cinnamon Iced Tea

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

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.