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Tag: meat

Ostrich cubes with cashew crunch

August 1st, 2020 by The Hello Doctor Team

Love the red meat, but want to cut down on your fat-intake? Then Ostrich meat is the way to go! Ostrich meat is low in fat, cholesterol and kilojoules, and it’s a great source of protein and iron. Just note – because it is so low in fat, ostrich meat needs to be cooked on a high heat for a short period of time, or it will become tough and dry.

Add a tossed salad on the side, and you have a tasty, healthy, protein-rich lunch tomorrow!

Ingredients:

  • 4 ostrich fillets (100g each)
  • ½ cup (125ml) hot chutney
  • 2 tablespoons (30ml) red wine vinegar
  • 1 teaspoon (5ml) dried chilli flakes
  • Sea salt and black pepper to taste
  • 2 tablespoons olive or canola oil
  • Cashew Crunch:
  • 100g cashew nuts
  • 1 teaspoon (5ml) ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon paprika
  • ½ teaspoon (2ml) cayenne pepper
  • 1 teaspoon sea salt

Directions:

  1. Cut the ostrich fillets into bite-sized cubes.
  2. Mix the chutney, vinegar and chilli flakes together and season with salt and pepper.
  3. Toss the ostrich cubes in the chutney mixture and marinate for 30 minutes.
  4. Heat half the olive oil in a frying pan, add the ingredients for the cashew crunch and gently fry until golden and crunchy.
  5. Combine the cashew crunch in a food processor
  6. Heat the remaining oil in a heavy based frying pan, fry the ostrich cubes and cook in batches on high heat, turning regularly. Don’t cook the meat for longer than 5 minutes.
  7. Serve immediately, with cashew crunch on the side.

Note: Make this into a meal by crusting the top of the steak with the crunch, increase the cooking time to 10 minutes and serve with sweet potato mash, wilted baby spinach and walnuts.

5 Skewer recipes to try out this summer

November 20th, 2019 by Content Editor

Everyone loves a good braai. But serving the same meals can become boring over time. Shake things up by having a skewer themed braai. Serving meat and vegetables on skewers means more variety in easy-to-eat portions.

Here are five yummy skewer recipes to get you started.

Surf ‘n turf kebabs

Ingredients

  • 500g beef steak
  • 4 calamari steaks
  • 2 lemons
  • juice of 1 lemon
  • 15ml oil
  • 2 garlic cloves, crushed
  • Handful of fresh parsley, chopped
  • salt and freshly ground pepper
  • 60 ml barbecue sauce
  • Herbs to garnish (optional)

Method

  • Prepare a braai with enough coals to cook the steak and calamari. Keep a braai grid and kebab skewers handy.
  • Cut the steak into 3cm cubes. Slice the calamari into wide strips. Cut the lemons into wedges.
  • Put the calamari in a marinating bowl and set aside.

For the marinade

  • Mix all the ingredients well and pour over the calamari. Mix to coat and marinate in the fridge for 30 minutes.
  • Thread a lemon wedge on a skewer, then a steak cube. Fold a calamari strip and add to the skewer. Repeat until the skewer is nearly full. Make the rest of the kebabs in the same way.
  • Season with salt and pepper. Arrange on the grid and braai for a minute on each side.
  • Brush liberally with the barbecue sauce and braai for another 1-2 minutes a side or until the steak is done to your liking and the calamari is no longer translucent.
  • Garnish with herbs and serve hot.

Greek chicken kebabs

Ingredients

For the marinade

  • 3 tbsp extra virgin olive oil
  • zest of 1 lemon
  • 2 tbsp lemon juice
  • 1 garlic clove, minced
  • 2 stems fresh rosemary, de-stalked and finely chopped
  • 1 tsp dried oregano
  • ½ tsp smoked paprika
  • ½ tsp salt
  • Black pepper

For the kebabs

  • 900g skinless, de-boned chicken thighs
  • wooden skewers, soaked in water for 30 minutes

Method

  • Place all the ingredients for the marinade in a bowl and mix to combine. Cut the chicken pieces into cubes. Add to the marinade and toss to coat. Cover with cling film and refrigerate overnight.
  • Thread the chicken onto the skewers. Season lightly with sea salt and cook the kebabs over the coals, turning frequently until slightly charred and cooked through. Serve with extra lemon wedges.

Grilled strawberries

Ingredients

  • 15-20 strawberries
  • 3 tbsp melted butter
  • 1 tbsp honey
  • 1 tsp lemon zest
  • Pinch of salt
  • Lemon wedges

Method

  • Soak skewers in water for 15 minutes. Thread strawberries onto skewers from stem to tip. In a small bowl, whisk together melted butter, honey, lemon zest and salt. Brush onto the fruit skewers.
  • Heat grill or grill pan to medium and grill strawberries on each side until slightly charred. Brush with butter mixture as they cook.
  • Remove from heat, squeeze with lemon and serve.

Greek salad skewers

Ingredients

  • 1 big block of feta, cut into cubes
  • Âź cup extra-virgin olive oil
  • 1 tbsp lemon juice
  • 1 clove garlic, smashed
  • 1 tbsp chopped fresh dill
  • 1 tbsp chopped fresh parsley
  • Flaky sea salt
  • Freshly ground black pepper
  • 12 pitted olives
  • 12 cherry tomatoes
  • 1 cucumber, cut into 12 large cubes

Method

  • In a small bowl, combine feta, olive oil, lemon juice, garlic, dill and parsley. Season with salt and pepper, then toss until cheese is fully coated in the marinade. Leave for 15 minutes.
  • Assemble skewers by layering feta, olives, cherry tomatoes and cucumber onto medium skewers

Zucchini and cauliflower skewers with feta

Ingredients

  • 4 large zucchini and summer squash
  • 1 head cauliflower, cut into florets
  • 8 skewers, soaked in water for 20 minutes
  • Extra-virgin olive oil, for drizzling
  • Salt
  • Freshly ground black pepper
  • Âź cup crumbled feta
  • 8 skewers, soaked in water for 20 minutes

Method

  • Preheat grill to medium-high. Shave zucchini and yellow squash into long strips using a Y peeler or mandolin. Skewer zucchini, yellow squash, and cauliflower. Drizzle with olive oil and season with salt and pepper.
  • Grill, turning occasionally, until vegetables are tender and slightly charred, 10 to 12 minutes.
  • Top with crumbled feta.

References

3 Flame-grill recipes to level-up your braai game

November 20th, 2019 by Content Editor

Charred meat, creamy potato salad and crispy garlic bread are always winners. But adding in these mouth-watering recipes will impress your guests without adding any extra stress in the kitchen..

Fire-baked oysters with herb butter

Ingredients

For herb butter

  • 125g butter, melted
  • 1 tbsp spring onion, finely chopped
  • 1 tbsp chives, finely chopped
  • 1 tbsp flat leaf parsley, finely chopped
  • 1 tbsp green Tabasco sauce
  • 1 tsp lemon zest

Oysters

  • 12 oysters
  • Smoked salt and pepper to taste

Method

  • Melt the butter in a small saucepan, then add the other ingredients and stir.
  • Pop the oysters on the grid and wait for them to “pop”. Take them off the grill and remove the lids. Spoon in some herb butter, add a little smoked salt and pepper.

Tandoori aubergines with mint tzatziki

Ingredients

Aubergines

  • 4 medium aubergines
  • 2 tbsp (30 ml) olive oil
  • 2 tbsp (30 ml) tandoori paste
  • Salt to taste

Mint tzatziki

  • 500g Greek yoghurt
  • 2 cloves garlic, finely chopped
  • 1 handful fresh mint leaves, chopped
  • Salt and pepper to taste

Method

  • Preheat the oven to 180 °C.
  • Halve the aubergines and make a criss-cross pattern into the flesh. Combine the olive oil and tandoori paste and rub it onto the aubergines.
  • Season with salt, place into an ovenproof dish and pop into the oven for 30 minutes, flesh-side up.
  • Cover the dish with foil and continue to bake until really soft and tender, about 10 minutes.
  • To make the tzatziki, combine the yoghurt, garlic and mint, season to taste, then refrigerate until needed.
  • Serve the aubergines with mint tzatziki and poppadoms.

Sweet and sticky sweet potatoes

Ingredients

  • 1 bunch parsnips or 4 sweet potatoes
  • Olive oil
  • Black sesame seeds, for serving

Basting sauce

  • ½ cup hoisin sauce
  • 1 tsp Chinese five-spice powder
  • ½ cup soy sauce
  • ½ cup brown sugar
  • 1 cup Chinese rice wine or dry sherry
  • 1 tsp sesame oil
  • 1 knob fresh root ginger, grated
  • 3 cloves garlic, minced
  • 1 small fresh red chilli, finely chopped, seeds in

Method

  • Preheat the oven to 150 °C or if you prefer, fire up a braai.
  • Cut the parsnips into long wedges, rub with some oil and place into a large roasting pan. Keep to one side.

Basting sauce

  • Combine all the basting sauce ingredients and cook in a saucepan set over moderate heat until thick and syrupy.
  • Brush the vegetables with the basting sauce and roast or braai until tender and caramelised, about 30 minutes. Brush regularly with the basting sauce.
  • Sprinkle with black sesame seeds and serve.

References:

Try these 5 tasty alternatives to meat

October 21st, 2019 by Content Editor

Swapping out meat for alternatives has ample benefits. For example, the vegetarian diet contains fewer calories, has less fat and could make you gain less weight.

These nutritious, tasty alternatives to meat will satisfy your taste buds and have you wanting more.

Mushrooms

Craving a steak? The large meaty tops of immune-boosting Portobello mushrooms are ideal. They may not taste like steak, but the texture makes it a good swap in dishes like skewers or stacked burgers. Make your mushroom steaks by marinating the mushrooms in a large sealable plastic bag. Use olive oil, salt, pepper, herbs and spices of your choice or use a steak marinade if you prefer. Grill them on high for five to seven minutes.

Great on fresh rolls as a burger, on a skewer or on their own.

Legumes

If you’re a fan of lasagne with ground beef or a hearty sausage breakfast, legumes are the perfect swap. They’re packed with protein and vitamins. Lentils and beans are particularly good choices because if they’re prepared properly, they have a similar texture to ground beef. Use your legume of choice as a substitute to make meals like lentil lasagne and chickpea burgers.

For lasagne, combine cooked lentils with herbs, pureed tomatoes and spices. Layer with lasagne sheets and sprinkle with a cheese of your choice.

Cauliflower

From boiling to mashing and even as rice, this fluffy looking vegetable is well known as a delicious alternative in meals. But did you know you can use it as a swap for poultry too? Prepared with the right ingredients, cauliflower steaks make a great main affair or a scrumptious side dish. Furthermore, munching on cauliflower will give you a B-vitamin boost.

To prepare, place cauliflower steaks on a baking sheet in a tray. Marinate with olive oil, lemon juice and spices of your choice. Roast for 15min on 200 °C. Flip and roast until tender and golden. Good toppings include roasted tomatoes, cheese and olives.

Eggplant

Known for its meaty texture, eggplant will satisfy even the most carnivorous palate and it’s filled with fibre and nutrients, but low in calories.

To prepare the eggplant parmesan, use sliced and peeled eggplants. Dip them in egg and breadcrumbs. Bake in an oven for 5 minutes per side at 175 °C. Once cooked, layer on a bed of spaghetti sauce in a baking tray.

Sprinkle with cheese and repeat until you’ve used all your ingredients, ending with cheese. Bake for 35 minutes and sprinkle with basil.

Tofu

A vegetarian favourite and the sweet spot when it comes to a chicken alternative, tofu takes on the flavour of whatever it’s seasoned and cooked with. Tofu comes in a firm, medium or silken variety, so choose firm tofu if you’re substituting it for meat in a recipe.

Tofu works well as substitute in numerous dishes, including stir fries, rice dishes, curries, sandwiches and even scrambles. The softer, silken kind is perfect for making smoothies, while the medium kind makes for creamy, delicious soups.

To use tofu, unwrap it and drain any excess liquid. Wrap it in a clean, dry dishtowel for 10 to 15 minutes so it’s completely dry. Then cut or crumble.

References:

Bobotie recipes to warm your family’s hearts

June 16th, 2019 by Content Editor

This traditional South African dish is a hearty mixture of curried meat and fruit with a creamy golden-brown topping. Keep your loved ones snug with these delicious, sweet and savoury recipes.

Traditional bobotie

Ingredients

  • 2 slices white bread.
  • 2 onions, chopped.
  • 25g butter.
  • 2 garlic cloves, crushed.
  • 1kg lean minced beef.
  • 2 tbsps curry paste.
  • 1 tsp dried mixed herbs.
  • 3 cloves.
  • 5 allspice berries.
  • 2 tbsps peach or mango chutney.
  • 3 tbsps sultana.
  • 6 bay leaves.
  • Salt and pepper to taste.

Topping

  • 300ml full-cream milk.
  • 2 large eggs.

Method

  • Heat the oven to 180°C; pour cold water over the bread and set aside to soak.
  • Fry the onions in the butter, while stirring regularly for 10 mins until they’re soft and starting to colour.
  • Add the garlic and beef and stir well.
  • Crush the mince into fine grains until it changes colour. Stir in the curry paste, herbs, spices, chutney, sultanas and 2 of the bay leaves with 1 tsp salt and plenty of ground black pepper.
  • Cover and simmer for 10 minutes. Squeeze the water from the bread, then beat into the meat mixture until well blended. Tip into an oval ovenproof dish and press the mixture down well and smooth the top. You can also make this and chill one day ahead.
  • For the topping, beat the milk and eggs with seasoning, then pour over the meat. Top with the remaining bay leaves and bake for 35-40 mins until the topping is set and starting to turn golden.

Vegetarian bobotie

  • 1 tbsp butter.
  • 1 tbsp vegetable oil.
  • 1 large onion, finely chopped.
  • 1 tbsp medium curry powder.
  • 1 tsp chilli paste.
  • 3 cloves garlic, crushed.
  • 1 tbsp grated ginger.
  • 1 small butternut, peeled and coarsely grated.
  • 2 large carrots, peeled and coarsely grated.
  • 4 baby marrows, washed and coarsely grated.
  • 2 ripe tomatoes, skins and seeds removed and finely chopped.
  • 3 tbsps chutney of your choice.
  • 2 tsps sugar.
  • ½ cup chopped fresh coriander.
  • 2 x 410g cans lentils, rinsed and drained.
  • Salt and pepper to taste.

Topping

  • 2 cups buttermilk.
  • 4 large eggs.
  • Âź tsp turmeric.
  • Salt and pepper to taste.
  • Bay leaves, for garnishing.

Method

  • In a large pot, heat the butter and oil and fry the onion, curry powder, chilli paste, garlic and ginger until fragrant and soft. Add the butternut, carrots and baby marrows and sautĂŠ for 10–15 minutes until the vegetables are soft and all the liquid has evaporated.
  • Add the tomatoes and fry for 5 minutes. Add the remaining ingredients and mix until well combined.
  • Let the mixture simmer for about 5 minutes until it’s dried out. It should not be runny at all and the flavours must develop well. Season to taste.
  • Preheat the oven to 180°C. Grease 1 large or 2 medium baking dishes.
    Place the lentil mixture into the prepared baking dishes and flatten with the back of a spoon. Beat all the egg topping ingredients together and pour over the mixture. Top with a few bay leaves and bake for about 45 minutes.
  • You can serve with wild rice, tomato and chutney.

References:

Why you don’t have to be scared of bacon

March 19th, 2019 by The Hello Doctor Team

What’s breakfast without bacon or a sandwich without ham? Although these meats make for convenient tasty meals or sides, they may also harm your health. Cured meats are loaded with salt, preservatives and sugar, and there’s much debate about how the process of preservation for meat, fish and vegetables changes their nutritional value.

There’s also a lot of confusion about nitrates and nitrites in food. These two compounds are found naturally in vegetables but are added to processed foods (like bacon) as a preservative.

There is conflicting evidence about the role of these compounds. Some research labels them as potentially carcinogenic, while others promote their health-boosting qualities.

The lowdown on nitrates and nitrites

Sodium nitrate and sodium nitrite are salts used in curing or preserving meat and fish. Sodium nitrate is found naturally in green veggies like celery and spinach, root veggies like carrots, and in some fruits and grains.

Sodium nitrite, on the other hand, is the compound that contains the antimicrobial properties needed in the production of bacon, hot dogs, and salami. For example, in salami, sodium nitrate is added during preparation and it then breaks down during the fermentation process into sodium nitrite, which helps prevent the growth of botulism bacteria and spoilage. Without sodium nitrite, these products wouldn’t last very long on the shelf.

Other uses for sodium nitrite include adding a salty flavour and boosting that distinctive reddish-pink colour that’s common in processed meats.

Should you be worried?

Many experts argue that when exposed to high heat in the presence of amino acids, nitrites can turn into nitrosamines, harmful compounds linked to health complications. What these studies can’t identify though is whether this risk is directly related to nitrites, or something else in the processed foods

A higher intake of nitrites may be linked with conditions like an increased risk of colon cancer, Type 1 diabetes and Alzheimer’s disease. However, some scientific panels have concluded that sodium nitrite that it could actually be beneficial as it helps prevent the growth of botulism bacteria.

While at this stage there isn’t enough scientific research to conclude on the safety of nitrates and nitrates one way or the other, the healthiest option is to limit your intake of sodium and processed meats and choose more whole and nutritious foods as part of a healthy diet.

References

5 mouth-watering biltong recipes

August 10th, 2018 by The Hello Doctor Team

If you’re looking for a chewy and flavourful snack on the go, search no further than a South African favourite: biltong. Besides being delicious, biltong is lower in calories, and higher in nutritional value than other snacks like chips or chocolates.

It has protein, is low in carbohydrates and fat, and is naturally gluten-free. It also has a reasonable amount of Vitamin B-12, which helps with healthy nerve cells and blood. What’s more; it can easily be taken to work or school as a snack.

But don’t limit yourself to snacking on this meaty treat: its rich taste makes biltong the perfect ingredient to spice up everyday meals. Here are a few recipes to get you started.

Biltong and Caprese salad

Ingredients

  • 350g tomatoes.
  • 150g fresh mozzarella.
  • 2 cups chilli biltong.
  • 3 tbsps basil pesto.
  • Handful of basil leaves.
  • Olive oil to serve.

Method

  1. In a large salad bowl, arrange the sliced tomatoes, mozzarella and biltong.
  2. Spoon the basil pesto over the ingredients.
  3. Garnish with basil leaves and serve with olive oil.

Good for

Olive oil is filled with heart-healthy fats, while garlic may help to lower blood pressure. Basil is a rich source of Vitamin K, zinc, calcium, magnesium, potassium and dietary fibre.

Crumbed biltong and ricotta fritters

Ingredients

Dipping sauce

  • 375ml Greek yoghurt.
  • 45ml (3 tbsps) wholegrain mustard.
  • Zest of ½ lemon.

Fritters

  • 230g (1 cup) ricotta.
  • Pinch of cayenne pepper.
  • 100g (1 cup) sliced biltong, roughly chopped.
  • 1 spring onion, finely chopped.
  • 15ml (1 tbsp) chives, finely chopped.
  • 5ml (½ tsp) fine salt.
  • 1 egg.
  • 45ml (3 tbsps) cake flour.
  • 375ml (1½ cups) panko crumbs.
  • Vegetable oil, for deep-frying.

Method

  1. For the dipping sauce, stir everything together and keep it in the fridge until ready to use.
  2. For the fritters, combine the ricotta, cayenne pepper, biltong, spring onion, chives and salt.
  3. Lightly whisk the egg with a fork and stir it into the mixture. Stir in the flour.
  4. Form it into 12 balls and roll it in the panko crumbs.
  5. Heat the oil. Fry the fritters in batches and drain them on a paper towel.
  6. Serve with dipping sauce on the side.


Good for

Ricotta is a cheese with a similar texture to cottage cheese. It contains a substantial amount of protein, calcium and vitamins A and B. It’s also low in sodium. Paired with biltong in these fritters, it makes a tasty meal or snack.

Baked potato with mushrooms and biltong

Ingredients

  • 4 large potatoes, boiled until soft in the centre – but not mushy.
  • Olive oil.
  • Salt and pepper.
  • 1 small onion, sliced.
  • 250g button mushrooms.
  • 1 sprig rosemary.
  • 250ml sour cream.
  • 125ml chicken stock (5ml stock powder and 125ml water).
  • Pinch of paprika.
  • Salt and pepper to taste.

Method

  1. Preheat the oven to 220°C and prick a few holes in the cooked potatoes. Sprinkle with olive oil, salt and pepper.
  2. Roast for 20 minutes.
  3. SautĂŠ the onions until golden and soft, add the mushrooms in batches and fry until browned or the liquid has cooked away.
  4. Over medium heat, stir in the cream and stock and simmer gently for about 5 minutes.
  5. Adjust seasoning to taste. You can make this in advance.
  6. Remove the potatoes from the oven; the skin should be crisp with a soft centre.
  7. Cut each one and squash open. Top with creamed mushrooms, biltong and black pepper.

Good for

This quick, comfort food is packed with fibre and antioxidants to boost your immune system.

Mini cheese and biltong quiches

Ingredients

  • 2 rolls of ready-made short crust pastry.
  • 30ml softened butter.
  • 1 large onion, finely chopped.
  • 100g finely chopped biltong.
  • 250ml cheddar cheese, grated.
  • 3 large eggs.
  • 375ml milk, cream, or a mixture.

Method

  1. Preheat the oven to 160°C.
  2. Roll out the pastry and use a cookie cutter to cut circles to fit into mini quiche or muffin tins. Line the tins with the pastry.
  3. Pre-bake for 10 minutes. Heat the butter and sautĂŠ the onion until soft.
  4. Spoon a little into each pastry case. Top with biltong and cheese.
  5. Mix the eggs and milk together in a jug.
  6. Pour into the pastry cases until they’re almost full. Bake in a preheated oven for 12 to 15 minutes or until set.

Biltong and basil patĂŠ

  • 1 tub full cream, smooth cottage cheese.
  • 1 cup powdered biltong.
  • 1 handful fresh basil.
  • Half a chopped onion.
  • A squeeze of fresh lemon juice.
  • A few grinds of black pepper.

Method

  1. In a mixing bowl, combine all the ingredients and mix thoroughly with a spoon.
  2. Line a dessert bowl or plastic container with clingfilm, transfer the pâtÊ, cover and refrigerate until you want to eat.

Good for

This yummy pâtÊ offers a boost of Vitamin C, protein, and calcium.

References

The truth about red meat

February 20th, 2018 by The Hello Doctor Team

That juicy steak you’re about to order might seem like the best option for supper, but you may be served a side of ill health. Meat is packed with essential vitamins, minerals and protein, but an excess of meat in your diet can harm your health in the long run.

What’s the risk?

Research suggests that one of the most common risks of eating too much red meat is heart disease. Some red meats contain high levels of saturated fat. This raises cholesterol and increases the risk of heart diseases.

Large-scale studies by the American Osteopathic Association and the National Institutes of Health, found that eating red meat raises mortality rates. They also found that death rates are higher when red and processed meats are eaten daily.

Besides the risk of heart disease, red meat may also lead to high blood pressure.

Choose wisely

If the thought of cutting meat out of your diet makes you lose your appetite, don’t worry. To get started, include healthier meat options in your diet.

  • Choose the leanest option when shopping or ordering at restaurants. The white layer around meat is the fat, so choose meat that has a thin layer or no layer at all.
  • Processed meat options like burger patties, mini steaks, sausages and salami are generally high in fat and salt, so go easy or avoid completely.
  • Hidden processed meats are often found in pastries like pies and sausage rolls. Try to cut these out as well.
  • Choose white meat like chicken without the skin as it’s lower in fat.
  • Healthy meat should be elastic and a little stiff, with a savoury aroma.
  • Stick to a maximum of 70g of meat per day.

Cook clever

  • Grill your meat instead of frying.
  • Cut off any visible fat and skin before cooking.
  • Don’t add extra fat or oil when cooking meat.
  • Use more vegetables than meat when making dishes like stews and curries.
  • Eat meat in its purest form and avoid too much processed items like sausages, salami and bacon.

Meaty swaps

Instead of having meat in every meal, why not swap it for these meaty vegetable alternatives:

Mushrooms are earthy, meaty, rich and a tasty swap for meat. Mushrooms are a good substitute as they’re filling and healthy. Sauté mushrooms with some thyme, black pepper and balsamic vinegar. Use as yummy burger fillings on a crispy wholewheat roll or stuffed with pecan nuts before cooking.

Eggplant might not come to mind immediately but this vegetable has a meaty taste and is versatile. Think eggplant burgers with melted cheese, eggplant meatballs, eggplant chips or even eggplant noodles as a substitute for pasta when shredded.

There’s a reason why lentils are a favourite stand-in for meat options, especially ground meat. They cook quickly, a little goes a long way and lentils are inexpensive. If seasoned well, they can be used to make burger patties, hearty stews and tasty meatballs.

Roasted, baked, mashed, or boiled, potatoes deserve to be the star of the meal sometimes. It makes a filling replacement for meat, especially when combined with cauliflower. Meal options could include creamy potato and cauliflower soup, a potato and cauliflower burger or even baked potatoes with yummy, healthy toppings like chopped tomatoes, green onion, chilli and low-fat yoghurt for a creamy texture. Just go easy on portions though; remember, potatoes are carbs.

References: 

Recipe: Minute steaks with roasted garlic cream and beetroot orange salad

December 17th, 2015 by The Hello Doctor Team

There’s a myth that it’s too expensive to eat healthy food. The truth is, eating “cheap” food lands up costing you more in the long run. Think of it this way, you can save a little bit of money by buying junkfood now, but it may cost you more later on doctor and hospital bills. Pap, polony and mix-on cooldrink may save you money, but it’s low in nutrients and not great for your health. That is ultimately why we eat – to get in nutrients, not just to feel full.

Here’s a healthy meal that’s perfect for Sunday Lunch, plus it’s cheap and easy to prepare. Continue reading “Recipe: Minute steaks with roasted garlic cream and beetroot orange salad”

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