Recipes – Hello Doctor

Banting? Try this carb-friendly alternative to pasta and potatoes

December 16th, 2020 by The Hello Doctor Team

Think of a side dish with meat and most people will mention pasta, potatoes or rice. Unfortunately these are all high in carbs, but low in fibre and other essential nutrients. These types of foods also cause your blood sugar levels to rise quickly. They don’t keep you full for long though, and you usually feel hungry again a short time later when your blood sugar levels drop – tempting you to eat even more. This often leads to weight gain. However, many people find that they lose weight easily, once they limit or eliminate these foods from their diet. Opting for complex carbs, which have a lower impact on your blood sugar level and are also higher in fibre and essential nutrients, is a better choice.

Healthier choices include vegetables like butternut, carrots and sweet potatoes, which can be prepared many different ways: grilled, steamed, roasted or even mashed! They’re even more delicious if you season them with fresh ingredients like lemon, garlic, herbs and olive oil. Other great mash ingredients are chickpeas, lentils and beans. Simply drain a tin and mash together with cooked butternut, carrots or sweet potatoes.

Here’s our alternative to traditional mashed potatoes!

Butternut & Sweet Potato Mash

Ingredients:

3 sweet potatoes
1 medium butternut
Lemon juice, salt and pepper
15 ml (1 tbsp) olive or avocado oil
15 ml (1 tbsp) fresh thyme leaves

Method:

Peel and cut vegetables into small, even-sized cubes. Place in a saucepan with a small amount of water and a pinch of salt.
Cover with a lid and bring to the boil, then reduce the heat and simmer for 30-35 minutes or until the vegetables are soft.
Drain the cooking liquid, but reserve it. Mash the vegetables until smooth, and add some of the cooking liquid if necessary. Season to taste and add lemon juice, salt and pepper, oil and herbs. Serve as a side dish along meat, fish or other vegetable dishes

Tip

Spices like cinnamon and nutmeg also work well with this mixture

Serves 6

Recipe: Food Consultant, Heleen Meyer

Banting Christmas lunch

December 14th, 2020 by The Hello Doctor Team

If this is your first holiday as a banter, or you’re having LCHF guests over for Christmas lunch, you might be wondering where to begin. Here are some suggestions on how to make it a fabulous and stress-free day.

When it comes to LCHF, it’s all in the name – low carbs and high fat means much less starch and more proteins and healthy fats. For traditional holiday fare, this means no floury gravies and stuffing, or sugary cakes and desserts. Your roasted chicken or turkey is great for banting, simply replace a bread-based stuffing with sausage-based one. When it comes to gammon, avoid recipes that include sugar-rich glazes, and substitute roast potatoes with sweet potatoes. We’ve included a delicious broccoli and cauliflower bake recipe as a side-dish option.

What’s for Dessert?

To make sure your banters don’t feel short-changed after the main course, put together a fruit, nut and cheese-board that you can keep chilled and serve after lunch – you’ll probably find non-banters treating themselves to these goodies. For your cheese-board, think of including any combination of the following:

Any full-cream cheese: Brie, Camembert, Edam, blue cheeses – whatever is to your taste.
Fresh fruits that stay firm and don’t colour: blueberries, cherries, strawberries, figs, raspberries, gooseberries, watermelon cubes, and kiwi fruit slices.
Nuts, such as toasted almonds and cashews.
You can include a bowl of delicious full-cream yoghurt or cream flavoured with some fresh vanilla and a little honey.

Bon appetite!

Chocolate-chili chickpea brownie

December 3rd, 2020 by The Hello Doctor Team

Who says that holiday dessert has to be fruit-cake, trifle or mince pies? These moist chocolate brownies have a delicious little sting to them – and they’re not only vegan, but also gluten-free!

Ingredients:

1 cup dark chocolate chips
3 tablespoons coconut oil
1 shot espresso or 1 Tbsp instant coffee dissolved with 5 Tbsp hot water
2 cups cooked and drained chickpeas
250ml any dairy-/soy free milk
5 tablespoons raw cacao or regular cocoa powder
1.5 cups almond meal/freshly ground almonds
1 cup coconut sugar
½ cup honey or maple syrup
2 tablespoons arrowroot powder or tapioca/potato starch
½ teaspoon chili or cayenne powder
1 teaspoon cinnamon
2 teaspoons baking powder
½ teaspoon salt

Method:

Pre-heat oven to 180°C
Oil a square baking tin, or line with parchment paper
In a bowl over a pot of simmering water melt the chocolate together with the coconut oil
Remove from the heat and stir in the coffee until emulsified.
Combine the rest of the ingredients and mix until smooth in a food processor.
Add the melted chocolate and mix again.
Pour into tin and bake for 25 – 30 min, and don’t over-bake the brownies: the batter should still be a little wet inside when you insert a skewer or knife.
Let it cool, then cut into squares and decorate with sliced almonds.

Makes 20.

Source: Food52

Tasty low GI Christmas cake for Diabetics

December 1st, 2020 by The Hello Doctor Team

Low GI and low GL, this fruit cake is perfect for diabetics. Bake it a couple of days before Christmas for the family get-together – it’s also good as a gift!

Prep time: 15 mins and 2 days in the fridge; cooking time: 25 mins

Ingredients

250 ml water
125 ml fat free milk
125 ml soft ‘lite’ margarine
125 ml sultanas
35 dried apricots halves, 12 dried prunes, 10 dried peach halves – all roughly chopped
30 ml currants
125 ml white sugar
5 ml bicarbonate of soda (for stove fruit)
1 ml salt
10 pecan nut halves, chopped
190 ml cake flour
5 ml bicarbonate of soda (for cooled fruit mix)
5 ml baking powder
85 ml oat bran
250 ml whole-wheat ProNutro
1 apple, peeled and finely grated
1 whole egg
2 ml almond essence
1 egg white, beaten

Method

Place the water, milk, margarine, fruit, sugar, 5 ml bicarbonate of soda, the salt and nuts in a large saucepan. Simmer over a low heat for 20 minutes.
Remove from the heat, pour into a bowl and allow to cool completely.
Remove the pips from the prunes. Preheat the oven to 160 degrees celsius.
Sift together the flour, 5 ml bicarbonate of soda, and the baking powder over the cooled fruits in a bowl.
Add the oat bran, the whole-wheat ProNutro and the grated apple, and mix together gently with a wooden spoon.
Beat the egg and almond essence together, and add to the batter.
Whisk the egg white and fold it into the mixture.
Spoon the batter into a non-stick baking pan (a 30 cm long loaf pan or 15 cm square or round pan), which has been sprayed with non-stick spray.
Bake for 2 hours, or until a knife or skewer inserted into the centre comes out clean.
Allow to cool completely, then sprinkle with a little brandy (optional)
Store in an airtight container, or cover with foil and store for 2 days in the fridge before eating

Source: Eating for Sustained Energy 2

TV Snacks for the health conscious

November 23rd, 2020 by The Hello Doctor Team

DIY Trail Mix: Seeds + Nuts + Dried Fruit + Dark Chocolate

Think beyond peanuts and raisins and make your own variant. Add pumpkin and sunflower seeds, which are packed with protein, and almonds and pistachios, full of healthy fats. For fibre, add a small amount of dried fruit and for those with a sweet tooth, a few chunks of dark chocolate. Good quality dark chocolate is crammed with healthy antioxidants that help play a role in regulating mood, blood pressure and brain function. All of these ingredients are easily available, so stock up, make a big batch and portion them out for your binges!

Guacamole and Hummus

Want the crunch factor? Ditch the crisps and try crunchy veggies like sliced red pepper, carrot sticks or celery sticks paired with a dip like hummus or guacamole.

Make your own Guac:

Finely chop 2 to 3 tablespoons of onion (or spring onion).
Using the back of a fork, crush the onion until it flattens.
Add to a bowl along with the flesh of one avocado, a pinch of salt and the juice of half a lime.
Mush and mix well.
Add tiny dashes of salt or lime to taste.

If that sounds like too much hard work, you can also buy pre-made guacamole at most supermarkets.

Tuna

Satisfy your hunger pangs with good-for-you protein. Tuna is packed with omega-3s, which play a role in supporting brain and eye health, heart health and may also improve your immune system. Get a tin of tuna, or for added convenience, try the packets. Just make sure to stick to tuna in water rather than oil and check that it contains 300mg sodium or less. Enjoy with freshly cut veggies or in a salad.

Alternative crisps

Yes, you read right. But, with a health twist. Try veggie crisps. Local grocers’ store variants like sweet potato, beet, carrot or zucchini.

Make your own veggie crisps:

Simply choose veggies of your choice, slice them uniformly into thin slices.
In a bowl, toss them with salt and pepper and olive oil until evenly coated.
Spread out on baking tray lined with baking paper. Try not to overlap the veggies.
Bake for 10 minutes on 180°C.
Flip, then bake for another 5 to 10 minutes until crispy and brown, but not burnt.
Remove from the oven, allow to cool and enjoy!

Energy balls

These sweet, no bake treats take minutes to throw together and are filled with good-for-you ingredients.

You will need:

1 cup rolled oats
½ cup coconut flakes
½ cup ground flax seed
½ cup mini chocolate chips
½ cup peanut butter
1/3 cup honey
1 teaspoon vanilla extract

Combine all the ingredients in a medium sized mixing bowl. Refrigerate and chill for about 30 minutes. Then roll into 20 to 25 evenly sized balls. Store in an airtight container in the fridge.

References:

Three low-carb pasta replacement recipes

October 19th, 2020 by The Hello Doctor Team

There are many low-carb alternatives to pasta like fresh vegetables and popular fibre-rich noodle replacements. These not only contain fewer carbs but have higher levels of vitamins, minerals and other beneficial nutritional compounds than traditional pasta.

Give these recipes a go for a punch of tasty and healthy goodness.

Cheesy bacon spaghetti squash

Ingredients

1 large spaghetti squash (also known as calabash squash)
4 bacon strips, chopped
3 tbsp butter
1 tbsp brown sugar
½ tsp salt
¼ tsp pepper
½ cup shredded Swiss cheese

Method

Halve squash lengthwise and discard seeds. Place squash on a microwave-safe plate, cut side down; microwave until tender for 15-20 minutes. Cool slightly. Separate strands with a fork.
In a large pan, cook bacon over medium heat until crisp, stirring occasionally. With a slotted spoon, place bacon on paper towels; reserve drippings.
In the same pan, heat drippings over medium heat; stir in butter, brown sugar, salt and pepper until blended. Add squash, toss and heat through. Remove from heat; stir in cheese. Top with bacon.

Zucchini noodles with pesto & chicken

Ingredients

4 medium-large zucchinis, trimmed
¾ tsp salt, divided
2 cups packed fresh basil leaves
¼ cup pine nuts, toasted
¼ cup grated Parmesan cheese
¼ cup plus 2 tbsp extra-virgin olive oil, divided
2 tbsp lemon juice
1 large clove garlic, quartered
½ tsp ground pepper
4-5 tbsp pesto (to taste)
500g boneless, skinless chicken breast, cut into pieces

Method

Using a spiral vegetable slicer, cut zucchini lengthwise into long, thin strands. Give the strands a chop here and there so the noodles aren’t too long. Place the zucchini in a colander and toss with ¼ teaspoon salt. Drain for 15 to 30 minutes, then gently squeeze to remove any excess liquid.
Meanwhile, place basil, pine nuts, parmesan, ¼ cup oil, lemon juice, garlic, pepper and ¼ teaspoon salt in a mini food processor. Process until almost smooth.
Heat 1 tablespoon oil in a large pan over medium-high heat. Add chicken in one layer; sprinkle with the remaining ¼ teaspoon salt. Cook, stirring, until just cooked through, about 5 minutes. Transfer to a large bowl and stir in 3 tablespoons of the pesto.
Add the remaining 1 tablespoon oil to the pan. Add the drained zucchini noodles and toss gently until hot, 2 to 3 minutes. Transfer to the bowl with the chicken. Add the remaining pesto and toss gently to coat.

Chicken stir-fry with carrot noodles

Ingredients

200g chicken breast, cubed
½ cup coconut milk
pepper
1 tbsp coconut oil
1½ tsp fresh ginger, minced
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground cardamom
1½ cups broccoli, cut into bite-sized florets
1 large carrot, spiralised
½ tsp sea salt
coriander, for garnish

Method

Place the cubed chicken breast in a medium bowl. Add the coconut milk. Sprinkle a pinch of salt and pepper and stir until the chicken is covered. Refrigerate for at least 20 minutes.
Heat the oil in frying pan over medium/high heat. Add the ginger, cumin, coriander and cardamom and cook until golden brown and fragrant, only for about 20 seconds.
Place the chicken cubes one at a time, lightly shaking off an excess coconut milk (but still leaving the cubes coated in some milk) into the pan, reserving the leftover coconut milk for later. Cook until it’s well done, for about 4-5 minutes.
Add in the broccoli florets and cook for 1 minute. Then, reduce the heat to medium and add in the carrot noodles and salt. Cook, stirring frequently, until the carrot noodles are tender, about 4 minutes.
Stir in the remaining coconut milk, cook for 30 seconds and remove from heat.
Garnish with coriander and enjoy.

References:

Cooking tonight? Make it something fishy.

October 19th, 2020 by The Hello Doctor Team

Considered one of the healthiest foods on the planet, fish is loaded with important nutrients including protein, vitamin D and vitamin B2 (riboflavin). It’s rich in calcium and phosphorus and is a great source of minerals, like iron, zinc, iodine, magnesium, and potassium.

Fish is also crammed with omega-3 fatty acids, which play a role in brain and eye development, help lower your risk of heart attack and stroke, and help boost brain function.

Omega-3 fatty acids are found in every kind of fish but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.

The American Heart Association recommends eating fish at least two times a week as part of a healthy diet.

Up your omega-3 fatty acids with these quick and easy meals:

Quick fish tacos

Ingredients

¼ cup sour cream
2 tbsp lime juice
Salt and ground black pepper to taste
1 jalapeno pepper, halved lengthwise
2½ cups shredded red cabbage
4 green onions, thinly sliced
2 tbsp olive oil
500g trout, cut into strips
Whole-wheat tortillas
½ cup chopped fresh coriander

Method

Mix sour cream and lime juice together in a large bowl, season with salt and black pepper. Reserve about half the mixture in another bowl for serving. Mince half the jalapeño pepper; save the other half for later. Toss cabbage, green onions, and minced jalapeno half in remaining sour cream mixture until slaw is well mixed.
Heat olive oil and remaining jalapeño half in a large pan over medium heat; swirl oil to coat pan evenly. Season trout with salt and pepper. Pan-fry fish strips in the skillet in 2 batches for about 5 to 6 minutes.
Heat tortillas in the microwave on high until warm, 20 to 30 seconds.
Serve fish in warmed tortillas topped with cabbage slaw, reserved sour cream mixture, and coriander.

Grilled salmon fillets with coriander-and-garlic yoghurt sauce

Ingredients

Olive oil (for grill)
2 jalapeño peppers
2 garlic cloves
1 cup coriander leaves with tender stems
½ cup plain Greek yoghurt
1 tbsp extra-virgin olive oil
1 tsp honey
Salt
2 salmon fillets

Method

Oil pan over medium-high heat. Remove and discard seeds from 1 jalapeño. Purée jalapeño, garlic, coriander, yoghurt, oil, honey, and ¼ cup water in a blender until smooth; season well with salt. Transfer half of the sauce to a small bowl and set aside for serving.
Season salmon steaks lightly with salt. Grill, turning once or twice, until flesh starts turning opaque, about 4 minutes. Continue to grill, turning often and basting with remaining sauce, until opaque all the way through, about 4 minutes longer. Serve with reserved sauce.

References:

Healthy recipes in under 20 minutes

October 19th, 2020 by The Hello Doctor Team

Try these easy-to-prepare meals when time is short.

Chickpea curry

Conveniently made with canned beans. Add vegetables like cauliflower florets and enjoy with brown basmati rice or warm naan.

You will need:

1 medium chilli pepper, cut into thirds
4 large cloves garlic
2½ cm piece fresh ginger, peeled and coarsely chopped
1 medium onion, chopped
6 tablespoons olive oil
2 teaspoons ground coriander
2 teaspoons ground cumin
½ teaspoon ground turmeric
2 ¼ cup canned diced tomatoes with their juice
¾ cup salt
2 cans chickpeas, rinsed
2 teaspoons garam masala
Fresh coriander for garnish

Instructions

Pulse chilli pepper, garlic and ginger in a food processor until minced. Scrape down the sides and pulse again. Add onion; pulse until finely chopped, but not watery.
Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened, 3 to 5 minutes. Add coriander, cumin and turmeric and cook, stirring, for 2 minutes.
Pulse tomatoes in the food processor until finely chopped. Add to the pan along with salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes. Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally, for 5 minutes more.

Serve topped with cilantro, if desired.

Classic Sesame Noodles with Chicken

Tip: Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta.
Servings: 4

You will need:

250g whole-wheat spaghetti
3 tablespoons toasted (dark) sesame oil
2 onions, chopped
1 tablespoon minced garlic
2 teaspoons minced fresh ginger
1teaspoon brown sugar
2 tablespoons soy sauce
2 tablespoons tomato sauce
250g cooked boneless, skinless chicken breast, shredded
1 cup julienned carrots
1 cup sliced snap peas
3 tablespoons toasted sesame seeds

Instructions

Cook spaghetti in a pot of boiling water according to package directions. Drain, rinse until it’s cold, give it a good shake and transfer to a large bowl.
Combine sesame oil, onions, garlic, ginger and brown sugar in a small saucepan. Heat over medium heat until starting to sizzle. Cook for 15 seconds. Remove from heat and stir in soy sauce and tomato sauce. Add to the noodles along with chicken, carrots, snap peas and sesame seeds; gently toss to combine.

Make Ahead Tip: Refrigerate sauce and noodle mixture separately for up to 1 day; toss together before serving.

Mozzarella, Basil & Zucchini Frittata

Great for breakfast, or serve for lunch or dinner with a tossed salad.

You will need:

2 tablespoons extra-virgin olive oil
1 ½ cups thinly sliced red onion
1 ½ cups chopped zucchini
7 large eggs, beaten
½ teaspoon salt
¼ teaspoon freshly ground pepper
⅔ cup baby (100g) fresh mozzarella balls
3 tablespoons chopped soft sun-dried tomatoes
¼ cup thinly sliced fresh basil

Method

Position rack in upper third of oven. Preheat the broiler (the heating coils on the top part inside the oven).
Heat oil in a large broiler-safe non-stick or cast-iron pan over medium-high heat. Add onion and zucchini and cook, stirring frequently, until soft, 3 to 5 minutes.
Meanwhile, whisk eggs, salt and pepper in a bowl. Pour the eggs over the vegetables in the pan. Cook, lifting the edges to allow uncooked egg from the middle to flow underneath, until nearly set, about 2 minutes. Arrange mozzarella and sun-dried tomatoes on top and place the pan under the broiler until the eggs are slightly browned, 1 ½ to 2 minutes. Let stand for 3 minutes. Top with basil.
To release the frittata from the pan, run a spatula around the edge, then underneath, until you can slide or lift it out onto a cutting board or serving plate. Cut into 4 slices and serve.

References:

Delicious kimchi recipes for a healthy gut

August 31st, 2020 by The Hello Doctor Team

Kimchi, the Korean staple cabbage dish, became trendy over the past few years and can really give your health a boost. We have two simple recipes for you to try. But first, what’s all the hype about?

The good stuff

Kimchi is a fermented food, which means that it contains healthy bacteria called Lactobacilli. These bacteria are probiotic and great for the digestive system, as they regulate the bacteria in your gut, and prevent yeast infections.

Besides the good bacteria derived from the fermentation process, cabbage is also loaded with vitamins A, B and C, which is great for boosting the immune system. Research in the Journal of Medicinal Food shows that kimchi can be a powerful elixir for anti-ageing, brain health and healthy cholesterol levels.

While kimchi can be bought at selected supermarkets and health food stores, there’s no reason not to make your own.

You will need:

A sharp chopping knife
A large mixing bowl
A smaller mixing bowl
A pair of gloves if you prefer working with them
A cutting board
Sterilised glass jars

Sugar-free recipe

This recipe was originally developed by dietician, Kelly Schreuder.

Ingredients

2kg cabbage
1 bunch small red radishes (about 10-12)
6 medium carrots
1 bunch spring onions
1 green apple
3-4 pieces of ginger
6 medium garlic cloves
1/4-1/3 cup chilli flakes
¼ cup good sea salt (or 1 tablespoon per ½ kg cabbage)

Method

Adjust the salt quantity if you have more or less cabbage. Use approximately 1 tablespoon of sea salt per ½ kg cabbage.
Rinse all the vegetables. Chop the cabbage into bite-sized pieces, and slice the radishes and carrots. Julienne the apple and slice the spring onions.
Place all the prepared vegetables into a large bowl or container.
Use a food processor to make a paste with the garlic, ginger and chilli first, or you can just finely chop those ingredients and add them to the vegetables.
Add the salt and use your hands to mix all the ingredients together. You have to work at squeezing everything and mixing vigorously for a few minutes to get the vegetables to release fluid.
Taste the mixture – it should be pleasantly salty. If it doesn’t taste salty like a pickle, add an extra pinch of salt.
When you can see some fluid is released, pack the vegetables neatly and weigh them down. They might not be fully covered at first, but check on them after about an hour or two, and you will notice the water level rise as the salt draws out more fluid.
Cover the top of the container loosely with a cloth to prevent anything from getting inside, but not with a tight-fitting lid – you want carbon dioxide to escape.
Leave the jar on the counter for two to five days and taste it every day to see how it changes. You can leave it there for two weeks or more if you want full fermentation and maximum benefits, but the first time you try this you might prefer a fresher taste. If the kimchi goes bad you’ll know immediately because it will look, smell or taste really terrible! If that happens, just throw it out and try again.
Once the kimchi has reached a stage of pickling that you like, you can transfer it to the fridge, either in the same container with a lid, or into closed glass jars, where it will keep for several months.

Something a little sweeter

This recipe was adapted from the website, Mother Nature Network.

Ingredients

1kg cabbage, stemmed and cut lengthwise
6-8 cups + 1 tbsp filtered or distilled water
1/4 cup + 1 tbsp kosher or sea salt
5 garlic cloves, minced
2 radishes, trimmed and cut into matchsticks
1 bunch spring onions, trimmed and cut into 2.5cm pieces
1 tbsp fresh ginger, grated
3-5 tbsp red pepper flakes
1 tsp white sugar
1/2 Nori sheet, torn into small pieces, available at Asian specialty supermarkets

Method

Place the cabbage strips in the large mixing bowl. Add 1/4 cup salt and massage the salt into the cabbage leaves. Pour water into the bowl until the cabbage is just covered. Place a plate on top of the cabbage to weigh it down. Set aside for at least three hours or overnight – fold the mixture over once or twice.
Pour the cabbage into a strainer and rinse under cool running water. Set the strainer aside to allow the cabbage to drain. Dry your mixing bowl and set aside for later use.
Combine the sugar, pepper flakes, Nori and sugar in a small mixing bowl. Add 1 tablespoon filtered water and stir contents until a thick paste forms. Combine 2 cups of water with 1 tablespoon salt and stir. Set aside.
Meanwhile, rinse and prep the ginger, spring onions and garlic. Combine the ingredients with the cabbage in mixing bowl. Add the paste and fold until the cabbage is evenly coated with paste, about 2 minutes.
Pack the kimchi into your glass jar. Add just enough brine from step three (if needed) to cover ingredients. Seal and place jar on a shelf out of direct sunlight for 24 hours. After 24 hours, open the jar to release gasses – a slightly pungent smell is normal. Then reseal and store the kimchi in the fridge for up to a month. Add to soup, a side dish or serve on top of steamed rice.

References

Chicken and strawberry salad – A heart healthy meal

August 31st, 2020 by The Hello Doctor Team

What we eat has a huge impact on our heart health, and just because we’re eating healthier, it doesn’t mean that food needs to be bland, boring or boiled. When cooking for your heart, there are a few basic things to take into consideration. You need to start by cooking with less salt, sugar and processed ingredients. The kind of fat we eat also plays a big role. Fats or oils with omega fats are better choices, for example olive, avocado, canola and sunflower oil. Choosing cooking methods like roasting, grilling or even pan-frying in a thin layer of oil still adds lots of flavour to the food, but doesn’t use as much fat. Including lighter, easier to digest proteins in your diet – like chicken or fish – is also a healthy dietary change you can make.

This chicken and strawberry salad is colourful, appetising and always a hit. It’s packed with protein and plenty of fresh ingredients, and the heart-shaped silhouette of the strawberry is the first clue that it’s good for you. They’re full of antioxidants, fibre, vitamins and minerals, and can also increase good cholesterol levels.

Chicken & Strawberry Salad

Salad Dressing

60 ml (¼ cup) olive or avocado oil
30 ml (2 tablespoons) apple or raspberry vinegar
10 ml (2 teaspoons) wholegrain mustard
15 ml (1 tablespoon) honey
2.5 ml (½ teaspoon) dried thyme
Salt and black pepper to taste

Salad

4-6 chicken breast fillets
10 ml (2 teaspoons) olive or avocado oil
180 g thin green beans
100 g rocket or mixed salad leaves
2-3 spring onions, diagonally sliced
300 g strawberries, halved

Directions

To make the salad dressing: Mix all ingredients together and season lightly, then set aside
To make the salad: Pour 45 ml of the salad dressing over the chicken fillets and marinade for 10-15 minutes.
Heat oil in a frying pan over a medium heat and cook chicken on both sides until golden brown. Reduce the heat and add marinade to the pan.
Cover with a lid and simmer for 5-7 minutes or until just cooked through, but still juicy. Season lightly and spoon out of the pan.
Cover green beans with boiling water and allow to stand for 5-7 minutes. Drain, rinse in cold water and allow to cool.
Slice chicken and arrange on a large salad platter with the rest of the ingredients. Serve with remaining salad dressing.

Tip

You can substitute strawberries with peaches, mangoes or grapes. Avocado, asparagus and cucumber also works well in this salad.

Recipe: Food Consultant, Heleen Meyer.

Immune Boosting Foods: Health Smoothie

August 31st, 2020 by The Hello Doctor Team

We often start thinking about our health when we fall sick, yet we should take care of this on a daily basis. One way to achieve this is to choose what we eat wisely, in order to boost your immune system. A strong immune system keeps us healthy, protects and fights against infection, and helps our body recover when we fall ill. In their daily diet, one should include foods high in vitamins, minerals, antioxidants and fibre. Seasonal fresh fruit, berries and veggies are packed with these vital ingredients and should form an important part of your healthy way of eating. So enjoy a range of colours on your plate and as many fresh ingredients in their raw form as possible.

A great way to enjoy fresh fruit and raw vegetables is in fresh smoothies – try this healthy and delicious smoothie recipe and let us know what you think!

Health Smoothie

Ingredients:

100 g blueberries
1 large mango, peeled and cubed
2-3 peaches or nectarines, cubed with the skin on
¼ pineapple, peeled and cubed
60 ml (¼ cup) ground almonds
Ice cubes to serve
A handful of fresh mint leaves and extra blueberries to serve

Method:

Place fruit in a blender or food processor and blend until smooth. Add almonds and blend for a few more minutes.
Place ice in tall glasses and pour smoothie into each glass. Thin down with a little water, if preferred (or see tip). Garnish with mint and a few extra berries.

Tips

Use seasonal fruit like papaya, strawberries or apples. Alternatively make a smoothie with veggies like beetroot, cucumber, baby marrow and carrots. Even fruit and veggies combined are delicious.
If the smoothie is too thick to your taste, thin it down with a little cold rooibos tea, water, yoghurt, ice or fruit juice.

( Serves 4)

Recipe: Food Consultant, Heleen Meyer

Easy vegetarian nachos

August 21st, 2020 by The Hello Doctor Team

A good lunch/light supper for two people, or a delicious snack when the rain has everyone stuck indoors! These nachos take less than 20 minutes to throw together, and you probably have most of the ingredients in your cupboard. Also, this vegetarian dish is a versatile snack for any get-together. So, pick up a ripe avocado, some sour cream and a bag of corn chips on your way home.

What you’ll need:

1 can black beans
1 can of tomatoes
2 cloves of garlic, finely chopped
1 Tbs olive oil
I tsp chilli flakes or chopped fresh chilli
1 tsp cumin
1 tsp brown sugar, to taste
salt to taste

For serving you’ll need: guacamole (mashed avocado seasoned with salt, pepper and a little lemon juice), sour cream, some finely chopped spring onion and fresh coriander and a bag of corn chips

Method

Use a medium-sized pot
Heat to medium-high heat, and add the olive oil and garlic
Fry until light golden, then add the tomatoes immediately to prevent garlic from burning.
Add the beans, and stir in the cumin and chilli.
Turn the heat down to medium, and allow the bean mixture to reduce and thicken slightly – about 5 to 10 minutes.
Taste, and add salt and brown sugar as needed.

How to serve:

Lay the corn chips on a flat platter or serving dish, and top with the bean and tomato mixture. Now spoon the guacamole and the sour cream over the bean layer. Sprinkle chopped coriander and spring onion over the top to finish and tuck in!