Recipes

Choc-Nut Smoothie (7/3/2023) - This quick and easy recipe was created by registered dietitian, Retha Harmse. The Choc-Nut Smoothie is a delicious and nutritious blend that combines the rich flavours of chocolate and nutty goodness. It starts with frozen bananas and frozen courgettes, which add a creamy texture and natural sweetness to the smoothie. To enhance the chocolaty taste, … Read More
Mexican Salad (7/3/2023) - Try this amazing Mexican Salad created by registered dietitian, Rhodene Leydekkers! Makes 2 Servings Why I love it: This salad is different from your average lentil salad. It is packed with flavour from the onions, peppers and cumin, and the sweet corn brings a little bit of sweetness to the dish. It is so easy … Read More
Egg muffins (7/3/2023) - This incredible recipe was formulated by registered dietitian, Rhodene Leydekkers. Why I love it: These egg muffins are perfect for any lunchbox and can be enjoyed as a snack or a meal. It is high in protein and packed with flavour. You can also meal prep these muffins before hand to make life a bit … Read More
Spiced Sweet Potato Bread (7/3/2023) - Yield: 18 servings This lovely recipe was submitted by registered dietitian, Lila Bruk. Dairy-free and gluten-free Preparation time: 20 minutes Baking time: 40-50 minutes Ingredients: Method: Nutritional information (per slice): Kilojoules 640 kJ Total fat 4.3g Saturated fat 0.4g Trans fat 0g Polyunsaturated fat 0.4g Monounsaturated fat 2.2g Total Carbohydrates 24.1g Dietary fibre 2.6g Added … Read More
Peanut Butter Spice Granola (7/18/2022) - Recipe by registered dietitian, Rhodene Leydekkers Amount of servings: 8 ServingsPreparation time: 10 MinutesCooking time: 45 minutesTotal Time: 55 Minutes Ingredients:2 Cups rolled oats1/3 Cup no-added sugar Peanutbuter100 g Pitted Dates1 Medium Apple100 ml Boiled water1 Teaspoon Vanilla1 Teaspoon Cinnamon1 Teaspoon TurmericPinch of Salt Method: Pre-heat the oven to 180 C. Add the peanut butter, … Read More
Black Forest Smoothie Bowl (7/18/2022) - Recipe by registered dietitian, Lila Bruk. Ingredients: 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 … Read More
Moroccan Spiced Lentil Salad with Dried apricots and Almond flakes (7/18/2022) - 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 (11/30/2021) - 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: Cut the red peppers in half length-ways and deseed. Place … Read More
SWEET POTATO AND OAT MUFFINS (11/27/2021) - 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: Preheat the oven to … Read More
MELANZANE (11/26/2021) - 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 … Read More
STRAWBERRY CHICKEN SALAD (11/25/2021) - 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: Grill chicken … Read More
VEGETABLE PASTA (11/24/2021) - 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 … Read More
COCONUT CHICKEN CURRY (11/23/2021) - 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 … Read More
SARDINE AND SWEET POTATO QUICHE (11/1/2021) - 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 … Read More
ROASTED TOMATO SOUP (7/6/2021) - 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 … Read More
DATE AND CHICKPEA BROWNIE BITES (7/6/2021) - 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 … Read More
LOADED BAKED POTATO (12/3/2020) - 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 … Read More
Blueberry Breakfast Bars (11/6/2020) - 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 … Read More
Chicken hearts with onion, mushroom and peppers (10/3/2020) - 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 … Read More
Seafood & stirfry Paella (9/7/2020) - 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 … Read More
Apple Flapjacks (8/8/2020) - 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 … Read More
Nutrient-Dense ‘Lockdown’ Recipes (7/18/2020) - 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. … Read More
GREEK STYLE CHICKEN FOIL PACKET DINNER (7/17/2020) - 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 … Read More
9-Veg Lasagne (5/22/2020) - 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 … Read More
Green salad: Green beans, courgettes , tarragon, capers and peppercorns (4/26/2020) - 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.
Plant-based Breakfast: Sweet potato rosti with sautéed vegetables (4/9/2020) - 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 … Read More
Thai Meatballs with Green Salad and Corn (10/4/2019) - 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 … Read More
Sesame chicken (5/3/2019) - 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 … Read More
Red Lentil Veg Curry (3/27/2019) - 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 … Read More
Spicy Tofu Bowl (2/20/2019) - 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 … Read More
Chicken Meatball Harvest Bowls – NEW RECIPE (5/14/2018) - 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, … Read More
A Delicious One-Pot Meal! (4/13/2018) - 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 … Read More
Zucchini, oatmeal & chickpea fritters with grilled chicken, tomato, feta & mint salsa (11/15/2017) - 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 … Read More
The perfect Braai Day side dish! (9/22/2017) - 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 … Read More
NEW NutritionConfidence recipe: Fish en Papillote (8/18/2017) - “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, … Read More
NEW Recipe: Lettuce & Pea Soup (7/7/2017) - 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 … Read More
Turnip Tagliatelle with Chicken & Herb Sauce (5/25/2017) - 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 … Read More
Melk Tart, a South African Classic (11/25/2016) - 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 … Read More
CHICKEN SKEWERS, DIPS & SEED FLATBREAD (11/18/2016) - 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 … Read More
Lentil, Pea and Sweet Potato Curry (11/2/2016) - 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 … Read More
It’s the year of the pulses – try this Lentil Bobotie (10/14/2016) - 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 … Read More
Ostrich Stew with Gremolata (9/30/2016) - 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 … Read More
Celebrating Heritage Day with Food! (9/20/2016) - 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 … Read More
New Recipe: Veggie Frittata (6/10/2016) - 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, … Read More
Veggie Burger (11/12/2015) - 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, … Read More
Creamy Broccoli & Barley Soup (9/16/2015) - 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 … Read More
New NutritionConfidence recipe – Stuffed chicken breast wrapped in proscuitto (6/22/2015) - 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, … Read More
Raw Chocolate Truffles (5/8/2015) - 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 … Read More
Quinoa & Fig Salad (4/24/2015) - 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 … Read More
Gluten & Sugar Free Brownies (4/10/2015) - 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 & … Read More
Sustainably Farmed Kob Stuffed with Fennel & Orange (3/27/2015) - 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 … Read More
Raw Avocado Chocolate Mousse (3/10/2015) - 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 … Read More
Fishcakes with barley salad & lemon drizzle (1/23/2015) - 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 … Read More
Grilled ostrich fillet with Egyptian dukkah & cucumber raita (12/24/2014) - 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 … Read More
Spinach, Beetroot & Pomegranate Salad (12/19/2014) - 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 … Read More
Rooibos, Pomegranate & Cinnamon Iced Tea (12/17/2014) - 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, … Read More
Launch of NutritionConfidence Recipes (12/8/2014) - 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 … Read More