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recipe of the week

Recipes
January 23, 2016

Pan fried chicken with spinach

It can be a challenge keeping everyone in the family happy with the meals you make. Even more so when you’re a working mom with lots of other daily tasks as well. So how do you keep meals healthy and nutritious without spending hours trapped in the kitchen? Quick cooking methods like pan-frying, and choosing a few basic ingredients and combinations that give lots of flavour can make your life easier and they’re quick to prepare. A delicious one-pan meal is another way to have supper ready in a flash. Why not try this low-fat, high protein, delicious pan fried…
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Recipes
April 17, 2014

Recipe of the week – Padkos: Food for the road

Taking to the road for a long weekend or holiday is always exciting, especially when you think about your final destination. Road trips can be frustrating though if you haven’t packed enough to eat. And while healthy, homemade options sound boring to some, there are a lot of benefits to NOT buying takeaways from petrol stations along the way! Packing your own food for the trip is often a cheaper option, and you can make sure there’s enough for everyone. Good choices are nuts and seeds to nibble on, or homemade popcorn. Fresh fruit and veggies like cucumber sticks, baby…
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Recipes
April 5, 2014

Baked fish with avocado salsa

Omega 3 oils are very important for our health, and they plan an important role in the way our brains function, as well as many other body functions. It’s also been linked to healthy skin, hair and nails. Our bodies can’t produce omega 3’s, so we have to consume it. A lot of people choose to take a supplement, but there are plenty of foods which are excellent sources of these polyunsaturated fats, and oily fish such as salmon, mackerel and sardines are top of the list. Olives, avocados, nuts and seeds (especially almonds, walnuts, flaxseed and pumpkin seeds), olive…
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Recipes
March 31, 2014

Chicken soup for a cold

Feeling feverish or having a cold is horrid, and when you lose your appetite on top of it, it just seems to add to the misery. Our grandma’s may have just been right about chicken soup – it seems to be good for the soul and it helps fight the symptoms of a cold. Just how it does this isn’t clear. What is clear though is that it’s comfort food at its best. The hot steam and liquid helps ease congestion and hydrates your body, and typical ingredients like garlic, ginger and lemon all help fight inflammation – plus they…
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Recipes
March 24, 2014

The ultimate breakfast

Breakfast remains the most important meal of the day. Yes, you’ve heard that saying many times, but is there any truth to it? Without a doubt! Not only does a healthy breakfast kick-start your metabolism, it also gives you energy for the day and recharges your brain and body. Breakfast also sets the stage for smart choices for the rest of the day. Breakfast skippers tend to overeat later in the day and often battle with weight gain – despite the fact that people believe they will lose weight if they skip breakfast. A good breakfast is great to help…
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Food & nutritionRecipes
March 15, 2014

Rooibos & berry iced tea

Water forms part of every cell in our body, and every single system and function in the body depends of water to perform optimally. Around 80% of our daily water intake comes from beverages, and the rest comes from the food we eat. Foods like soups and stews, tea and coffee, fresh fruit and veggies, and ice tea all contribute. However, it’s important to make sure that not all the liquid we consume contains sugar or other preservatives. Opting for water over soft drinks can also help with weight management. Not everyone enjoys drinking water, but there are loads of…
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Recipes
February 17, 2014

Immune Boosting Foods: Health Smoothie

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…
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Recipes
February 3, 2014

Kitchen nutrition: Sugar-free baking

We all love a baked treat from time to time, even though we know we really shouldn’t have them too often. This is because baking often involves using lots of sugar, which really isn’t great for our health. If you do feel like making something tasty, homemade is best. This way you can control how much salt, fat (butter) and sugar is added. Baking with ingredients like plain yoghurt and buttermilk is a great alternative when you want to reduce sugar and fat. These ingredients also give baking, like these scones a soft texture. Adding fruit or serving baked goods…
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Recipes
January 27, 2014

Stir-fried ostrich and vegetables

5-a-Day is a worldwide campaign which encourages people to include at least 5 portions of fresh fruit or vegetables in our meals every day. Including a wide variety of seasonal fruit and veggies is a good start. These foods are typically high in vitamins, minerals, antioxidants and fibre, yet low in salt and fat. It’s recommended that you eat at least half of your 5-a-day raw, but remember that the fresh and frozen fruit and vegetables you add to your meals also count. A general portion size would be a medium fruit or half a cup of sliced fruit or…
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Recipes
January 13, 2014

Roasted butternut and couscous salad with cumin

‘People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas.’ ~ Unknown Author This is a delicious and healthy alternative to a heavy, creamy side dish, especially at a braai. The roasted butternut adds a sweet flavour to the couscous and the nuts add a crunch. Serve this with a green salad and your braai meat, then there’s no need for another starch. (more…)
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