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Banting Christmas lunch

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

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:

  1. Pre-heat oven to 180°C
  2. Oil a square baking tin, or line with parchment paper
  3. In a bowl over a pot of simmering water melt the chocolate together with the coconut oil
  4. Remove from the heat and stir in the coffee until emulsified.
  5. Combine the rest of the ingredients and mix until smooth in a food processor.
  6. Add the melted chocolate and mix again.
  7. 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.
  8. Let it cool, then cut into squares and decorate with sliced almonds.

Makes 20.

Source: Food52

Delicious kimchi recipes for a healthy gut

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
  • ÂĽ cup good sea salt (or 1 tablespoon per ½ kg cabbage)

Method

  1. Adjust the salt quantity if you have more or less cabbage. Use approximately 1 tablespoon of sea salt per ½ kg cabbage.
  2. 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.
  3. Place all the prepared vegetables into a large bowl or container.
  4. 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.
  5. 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.
  6. Taste the mixture – it should be pleasantly salty. If it doesn’t taste salty like a pickle, add an extra pinch of salt.
  7. 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.
  8. 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.
  9. 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.
  10. 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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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

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 (ÂĽ 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

  1. To make the salad dressing: Mix all ingredients together and season lightly, then set aside
  2. To make the salad: Pour 45 ml of the salad dressing over the chicken fillets and marinade for 10-15 minutes.
  3. 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.
  4. 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.
  5. Cover green beans with boiling water and allow to stand for 5-7 minutes. Drain, rinse in cold water and allow to cool.
  6. Slice chicken and arrange on a large salad platter with the rest of the ingredients. Serve with remaining salad dressing.

Tip

  1. 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

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
  • ÂĽ pineapple, peeled and cubed
  • 60 ml (ÂĽ cup) ground almonds
  • Ice cubes to serve
  • A handful of fresh mint leaves and extra blueberries to serve

Method:

  1. Place fruit in a blender or food processor and blend until smooth. Add almonds and blend for a few more minutes.
  2. 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

  1. 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.
  2. 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

Ostrich cubes with cashew crunch

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.

Low GI lentil salad with rosemary and balsamic

Legumes such as beans, peas and lentils, are a fantastic source of protein – for vegetarians and meat-eaters alike. As an added bonus, they’re also low fat, high-fibre, cholesterol-free and much cheaper to buy than fresh meat.

Legumes are considered to be low-GI, which means they release energy slowly and help maintain blood sugar levels.

This low-GI lentil salad with rosemary and balsamic is healthy and delicious alternative to bread and a potato dish at a braai.

Ingredients

  • 500 ml (2 cups) uncooked brown lentils
  • 2-3 sprigs fresh rosemary
  • Salt and black pepper to taste
  • 30 ml (2 tbsp) balsamic vinegar
  • 60 ml (ÂĽ cup) olive or avocado oil
  • 15 ml (1 tbsp) chopped fresh rosemary
  • 15 ml (1 tbsp) honey
  • 1 slice feta, crumbled
  • 6 sundried tomatoes, sliced
  • Handful each of baby spinach, basil and rocket

Directions

  1. Place lentils in a pot with 4 cups of water, a pinch of salt and rosemary sprigs. Bring to the boil, reduce the heat and simmer for 30-40 minutes or until tender.
  2. Drain, rinse and allow to cool. Mix balsamic vinegar, oil, rosemary and honey and season to taste.
  3. Place lentils in a large salad bowl and add the rest of the ingredients. Pour the dressing over, season to taste and toss well. Serve as a side dish or light meal.

Tips

  1. If preferred, you can substitute 250 ml (1 cup) of the lentils with brown rice.
  2. Add roasted chicken or fish to the salad for a more filling meal. Chickpeas are also delicious

(Recipe: Food Consultant, Heleen Meyer)

Roasted lemon chicken…gluten-free!

One of the biggest surprises for anyone following a gluten-free diet is just how many products actually contain wheat and gluten. No, not the usual bread and pastry culprits, we’re talking about salad dressings, certain soy sauces, most pre-made meals, and many cured meats. This is why it’s so important to read the ingredient labels on everything you buy – except for this roasted lemon chicken, which is totally gluten-free.

Ingredients:

  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon seasoning salt
  • 1/2 teaspoon mustard powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 1 whole chicken – thawed
  • 2 lemons
  • 2 tablespoons olive oil

Method:

  1. Preheat oven to 175 degrees Celsius
  2. Combine the Italian seasoning, seasoning salt, mustard powder, garlic powder and black pepper in a small bowl and set aside.
  3. Remove the giblets, rinse the chicken and place in an oven baking dish that has been lightly oiled to prevent sticking. Sprinkle 1.5 teaspoons of the spice mixture inside the chicken and rub the remaining mixture on the outside of the chicken.
  4. Squeeze the juice of the 2 lemons into a small bowl or cup, and mix with the olive oil. Drizzle the mixture over the chicken.
  5. Bake in the pre-heated oven 
for 90 minutes, or until juices run clear, basting several times with the remaining oil mixture.
  6. Serve with gluten-free rice and fresh vegetables.

Serves: 8

Sandwich recipes to soothe the Autumn chill

Bacon grilled cheese

Ingredients

Makes 2 sandwiches

  • 4 slices honey oat bread
  • 2 tbsp butter, softened
  • Mozzarella cheese, sliced
  • 4 slices crisp-cooked bacon
  • 1 small avocado, peeled, pitted, and sliced
  • 2 tomato slices
  • 1 tbsp mayonnaise
  • 1 tsp. honey

Method

  • Butter one side of all the bread. On the unbuttered sides of 2 slices place cheese, bacon, avocado, and tomato. Combine mayonnaise and honey. Spread on unbuttered side of remaining 2 bread slices. Place mayonnaise side down on top of tomatoes.
  • In a pan, cook over medium heat 4 to 6 minutes, until toasted and cheese is melted, turning once.

Lamb pitas and yoghurt sauce

Makes 8 servings.

Ingredients

  • 2 tbsp olive oil
  • 1 kg lamb stew meat (cut into pieces)
  • 1 large onion, chopped
  • 1 garlic clove, minced
  • 1/3 cup tomato paste
  • 1 ÂĽ tsp salt,
  • 1 tsp dried oregano
  • ½ tsp dried basil
  • 1 medium cucumber
  • 1 cup plain yoghurt
  • 8 pitas warmed
  • 4 plum tomatoes, sliced

Method

  • In a large pan, heat oil over medium-high heat; brown lamb in batches. Transfer lamb to a slow cooker, reserving drippings in the pan.
  • In the drippings, sautĂ© onion over medium heat until tender, 4-6 minutes. Add garlic and tomato paste; cook and stir for 2 minutes. Stir 1 teaspoon salt, oregano and basil. Add to lamb. Cook, covered, on low until lamb is tender.
  • To serve, dice enough cucumber to measure 1 cup; thinly slice remaining cucumber. Combine diced cucumber with yoghurt and remaining salt. Fill pita with lamb mixture, tomatoes, sliced cucumbers and yoghurt mixture.

Freeze option: Freeze cooled lamb mixture in freezer containers. To use, move the mixtures into the fridge overnight. Heat through in a saucepan, stir occasionally and add a little broth or water if necessary.

Golden crispy chicken sandwiches

Ingredients

  • 3 to 4 boneless chicken breasts
  • 2 tbsp olive oil
  • Coarse salt and freshly ground pepper to taste
  • 2 large eggs
  • 2 tbsp milk
  • ÂĽ tsp ground nutmeg
  • ÂĽ tsp ground cinnamon
  • ÂĽ cup honey mustard
  • 12 slices whole-grain bread
  • 1 cup baby spinach leaves
  • 1 ripe pear, thinly sliced
  • 12 slices Swiss cheese

Method

1. Slice chicken breasts in half horizontally, creating thin cutlets. Heat 1 tablespoon oil in large non-stick pan over medium-high heat. Season chicken with salt and pepper; cook, stirring occasionally, about 5 minutes, turning once, until no longer pink in centre. Remove to plate.

2. Whisk eggs, milk, nutmeg, and cinnamon together until well blended in a shallow dish. Spread mustard on 1 side of each bread slice; place mustard-side up on work surface. Layer 6 slices evenly with 1 piece of cheese, spinach, pear, chicken, and a second piece of cheese; top with remaining slices of bread (mustard-side down). Gently press together.

3. Heat remaining 1 tablespoon oil in a large non-stick pan over medium heat. Using a wide spatula, carefully dip each sandwich into egg mixture, coating both sides. Place in hot pan. Cook, stirring occasionally, turning once, about 5 minutes or until golden brown.

Tips

1. If you prefer, bake the sandwiches in a 200°C/400 F oven until golden brown and crisp.

2. Add sliced ripe avocado, or crisp Granny smith apple for a delicious variation. Enjoy with honey mustard sauce.

References

Potjiekos recipe with a healthy spin

Potjiekos dates to the 1500s and is a great example of traditional South African cuisine. The dish is packed with a variety of ingredients; the basics like meat and vegetables, all layered in a round cast-iron pot and placed on open coals.

The best meat for potjiekos is stewing beef, but venison, mutton, chicken and even fish make ideal potjiekos options too.

It’s important to layer your ingredients when cooking a potjie. Add the meat first and seal properly.

Veggies should be stacked on top of the meat, in order of their cooking times. Add more liquid and leave to cook. Don’t stir a potjie until it’s ready to be served.

Everything should then be wonderfully soft, tender and juicy. The difference between a potjie and a stew is that a potjie is never stirred during the cooking process. Once you have built your potjie and popped on the lid, you will not lift it again until it’s time to dish up!

In rare cases, and usually only when you suspect something has gone wrong, will you lift the lid and see what needs to be added. In such cases, it’s normally because the potjie is running dry and needs more liquid. This is then gently poured down the sides on the inside of the pot, and never in the middle of the food.

Chicken and vegetable potjiekos

Ingredients

  • 12 chicken thighs.
  • 1 packet of chopped streaky bacon.
  • 2 finely chopped onions.
  • 45ml cooking oil.
  • 5ml butter.
  • 6 drumsticks.
  • 1 chopped carrot.
  • 3 sticks of chopped celery.
  • Baby corn.
  • 5 sage leaves.
  • 3 sprigs thyme.
  • 250ml cream.
  • Crushed garlic.
  • 250ml chicken stock.
  • 250ml wine (optional).
  • Peeled baby carrots.
  • Thickly sliced baby marrows (6 pieces).
  • 250g button mushrooms.
  • Salt.
  • Pepper.
  • Parsley.

Method

  • Prepare the fire and place the potjie pot on with oil and butter in it.
  • Place the chicken thighs inside. Once brown, remove them.
  • Add the bacon in the pot, fry it until cooked. Add the onions, celery, carrots and garlic and cook until soft.
  • Add the chicken back to the pot. Add the chicken stock and the wine.
  • Let the dish cook for one hour. Add the herbs and vegetables.
  • Cover the pot. On top of the lid, add hot coals. This allows the meal to cook evenly. Let it cook for around 40 minutes.
  • Avoid stirring the dish. Next, add the cream, stir gently and continue cooking for about 20 minutes.
  • Add the seasoning.
  • Serve hot with fluffy rice or freshly baked bread.

References:

5 mouth-watering biltong recipes

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. Sauté 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 sauté 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 paté

  • 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 pâté, cover and refrigerate until you want to eat.

Good for

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

References

A recipe for every color of the rainbow

There’s no doubt about it: a colourful plate of food is beautiful to look at, but it’s also good for your health. The colour of different foods gives your body different nutrients.

Think of it this way: the more colourful your plate, the more certain you can be that you’re getting a good and varied dose of all your necessary vitamins and minerals! Try these bright and simple recipes to up your colour quotient.

Red

Red foods are high in Vitamin A and C, and the antioxidants, quercetin and lycopene. These nutrients protect against free radical damage, heart disease and cancer.

Roasted red pepper soup

Ingredients:

  • 4 cups of water.
  • 2 small carrots, chopped.
  • 2 sticks celery, chopped.
  • 1 large red onion, chopped.
  • 2 large garlic cloves.
  • 4 red peppers.
  • 1 tin of chopped tomatoes.
  • A large handful of fresh basil leaves.
  • Olive oil.
  • Salt and pepper to taste.

Method:

  1. Remove the seeds from the peppers, and cut into quarters. Place on a baking tray and lightly brush with olive oil. Season with salt and pepper and pop into the oven for about eight minutes at 180°C, until the skins start to look charred.
  2. Pour the water in a saucepan. Add the carrots, celery, onion and garlic. Bring to the boil and cook for five minutes.
  3. Turn down the heat to a gentle simmer for 15 to 20 minutes, until the vegetables become tender.
  4. Remove the peppers from the oven. Once they’ve cooled, peel off the charred skin. Chop the flesh into small pieces and add to the saucepan, along with the tomatoes.
  5. Simmer for 10 minutes. Remove from the heat and add the basil. Whizz everything together with a hand blender. Taste and check for seasoning.
  6. Serve with a drizzle of olive oil or splash of cream.

Orange

Orange foods are packed with Vitamin C and carotenoids, which act as antioxidants in your body, tackling harmful free radicals that damage your tissues. Orange foods can boost your immune system and prevent infections. They’ve also been linked to a healthy heart and reduced risk for cancer.

Butternut squash fries

Ingredients:

  • 1 small butternut squash.
  • 1 tablespoon olive oil.
  • ÂĽ teaspoon salt.
  • ÂĽ teaspoon black pepper
  • ÂĽ teaspoon garlic powder.
  • ÂĽ teaspoon dried basil.
  • 1/8 teaspoon cayenne powder.

Method:

  1. Preheat the oven to 230°C. Line a baking sheet with wax paper.
  2. Peel, de-seed and slice the butternut into fries. Place in a bowl with the olive oil. Toss until all the fries are coated. Season with the remaining ingredients and mix until combined.
  3. Pour onto the baking sheet and evenly spread out so that no pieces overlap. Place in the oven and bake for 20 minutes. Turn them over and continue baking for another 20 minutes, until it’s nice and crispy to your liking.
  4. Enjoy as is or with a dollop of plain cottage cheese.

Yellow

Yellow foods are rich in bioflavonoids, known to strengthen the collagen in your skin, tendons, ligaments, and cartilages. High in carotenoids, yellow foods also help increase immunity, and lower the risk for cancer, retinal disease, and heart disease.

Lemon garlic hummus

Ingredients:

  • 1 can of chickpeas, rinsed and drained.
  • 1 small clove of garlic, finely chopped.
  • 2 tablespoons tahini.
  • ÂĽ cup lemon juice.
  • 3 tablespoons water.
  • ½ teaspoon salt.
  • ÂĽ teaspoon pepper.
  • ½ teaspoon Dijon mustard.
  • 1½ tablespoons olive oil.

Method:

  1. Add all the ingredients, except for the olive oil, to a food processor and blend. Slowly stream in the olive oil and continue to blend for about three minutes until very smooth.
  2. Enjoy on a slice of wholewheat toast or as a veggie dip.

Green

Green foods contain Vitamins A, C and K, iron, antioxidants like carotenoids and flavonoids, and other nutrients including chlorophyll, lutein, and zeaxanthin. These help lower blood pressure and LDL “bad” cholesterol levels, and improve the health of your eyes, bones and teeth.

Spaghetti with spinach-avocado sauce

Ingredients:

  • 1 cup wholegrain spaghetti.
  • 1 cup baby spinach leaves.
  • ÂĽ cup unsalted cannellini beans, rinsed and drained.
  • ÂĽ cup fresh basil leaves.
  • 2 tablespoons olive oil.
  • 2 teaspoons grated lemon rind.
  • 1 tablespoon fresh lemon juice.
  • 1 teaspoon salt.
  • 2 garlic cloves.
  • 1 ripe avocado, peeled and pitted.
  • ÂĽ cup chopped tomato.
  • 2 tablespoons toasted almonds, sliced.

Method:

  1. Prepare the pasta according to the package instructions. Keep half a cup of the cooking liquid. Drain the pasta.
  2. Combine the reserved cooking liquid, spinach, beans, basil, olive oil, lemon rind, lemon juice, salt, garlic, and avocado in a food processor. Process until smooth. Add the mixture to the pasta. Toss to coat.
  3. Sprinkle with tomato and almonds. Bon appétit!

Blue/purple

Blue or purple foods get their colour from phytonutrients called anthocyanins and resveratrol. Anthocyanins are anti-inflammatory and anti-carcinogenic, and can help lower the risk of diabetes, obesity and heart disease. Resveratrol also functions like an anti-inflammatory, and has been shown to lower the risk of some cancers and improve brain health.

Blueberry-banana smoothie

Ingredients:

  • 2 bananas, cut into chunks and frozen.
  • ½ cup skim milk.
  • 2ÂĽ cups frozen blueberries.
  • 1 tablespoon honey.
  • ½ cup Greek yoghurt.

Method:

  1. Place the banana chunks and ÂĽ cup of the skim milk into a blender. Blend until only a few small chunks remain.
  2. Add the blueberries, honey, Greek yoghurt, and remaining skim milk. Blend again until smooth, scraping the sides occasionally.
  3. Pour into glasses, top with a few more berries and serve. Makes about three cups.

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