recipes – Page 2 – Hello Doctor

3 Healthy Valentine’s recipes for your kids

January 13th, 2020 by Content Editor

The month of love is finally here. Let your kids take part in the fun with these healthy, Valentine’s Day-inspired recipes.

Valentine’s English muffin pizzas

Ingredients

2 English muffins
1 tbsp tomato puree
3 or 4 cherry tomatoes
½ red pepper
Handful grated mozzarella or cheddar cheese

Method

Preheat your oven to 180°C. Split each muffin into two to make the pizza bases. Spread a thin layer of tomato puree over the cut sides of the muffins and place on a baking tray.
Using a sharp knife, cut heart shapes from the red pepper and set aside.
Chop the remaining red pepper finely and sprinkle it over the pizza bases. Finely chop the cherry tomatoes and add to the pizzas.
Sprinkle over the cheese and top each pizza with the red pepper hearts to decorate.
Bake in the oven for 5-10 minutes until the cheese is melted and bubbling.

Strawberry frozen yoghurt bites

Ingredients

12 strawberries (fresh or frozen)
½ cup plain or Greek yoghurt

Method

To make the first layer, blitz the strawberries in a blender. If needed, add some water to help them break down.
Spoon 1 teaspoon of the strawberry purée into a silicone ice cube or chocolate mould, leaving about 1/3 of the purée behind for the second layer.
Wrap the mould in aluminium foil and place into the freezer for one hour or until the purée is firm.
Make the second layer by adding 2 tablespoons of the yoghurt to the strawberry purée in the blender.
Blitz for a few seconds until it has all combined.
Remove the mould from the freezer and add 1 teaspoon of this strawberry and yoghurt layer. Cover again with foil and return to the freezer for another hour.
For the third layer, add 1 teaspoon of the yoghurt to the moulds, filling them to the top. Run a knife along the top of the mould to smooth it out and return to the freezer for 1-2 hours.

Vegetable flower bouquets

Ingredients

Cucumbers
Radishes
Carrots
Peas
Parsley
Or veggies of your choice
Cream cheese
Skewers
Small mini pots
Dried beans or rice for placing in the pots
Mini shape cutters (fondant cutters)

Method

Slice your veggies into thick pieces. It should be thick enough for the skewer to go through without breaking the veggie.
Cut the sliced veggies into flower shapes with your cutters. If you’re using mini cookie cutters for the middles, try using different veggies to fill it in for more colour.
Gently pull the skewer halfway through.
Place the veggie flowers in a pot full of dried beans or rice to secure its spot.
Garnish with parsley.
Fill the mini pots with cream cheese and serve.

References:

Guilt-free Christmas pudding

December 21st, 2019 by The Hello Doctor Team

This time of year we all have more than one occasion where we eat a bit more than usual. Christmas is one of those events, and if you’re trying to watch what you eat then you may dread the thought of a sweet, rich, creamy pudding on the menu. Luckily, this doesn’t have to be the case this Christmas, and there are so many other options to choose from. Seasonal fruit, for example, as the base of a pudding is a fabulous option.

This is a delicious dessert, and most people who have tasted it can’t believe how flavourful such a basic combination of ingredients can be. Peaches aren’t only a perfect summer snack, but also great to use in a dessert. They’re low in fat, cholesterol and sodium, and packed with vitamins and antioxidants. Like most other fruit, the natural fibre aids digestion, and combined with the spices, it’s full of goodness. Ricotta is a versatile, low-fat cheese and gives the sense of a creamy ingredient, but is much lower in fat. The nuts give some crunch to the dessert and add to the good fats. So go ahead and enjoy a portion of this guilt free festive dessert.

Pan-Fried Ricotta Peaches

So many delicious fruits are available at this time of year so make them part of your summer desserts this festive season.

Ingredients

50 g flaked almonds
6-8 firm, ripe cling peaches, halved and pitted
30 ml (2 tablespoons) butter
60 ml (¼ cup) honey
7.5 ml (½ tablespoons) ground mixed spice or cinnamon
50 ml orange juice
250 g ricotta cheese
Edible flowers to garnish (optional)

Directions

Heat a large frying pan over a medium heat and dry fry almonds until lightly toasted. Spoon out and set aside.
In the same pan, fry peaches, cut side down until light golden brown and toasted. If you are worried that they may stick, fry in a small amount of the butter.
Reduce the heat and add remaining butter, honey, mixed spice and orange juice. Mix well and spoon over peaches.
Allow to simmer with a lid for 2-3 minutes or until the peaches are softened slightly and heated through.
Spoon out and place spoonfuls of ricotta in each peach half. Drizzle with pan juices, sprinkle with almonds and serve immediately. Garnish with edible flowers, if preferred.

Top Tip: You can substitute peaches with nectarines if you prefer, just make sure you choose ripe but firm fruit.

Serves 6 – 8

(Recipe: Food Consultant, Heleen Meyer)

3 easy Christmas treat recipes

December 20th, 2019 by The Hello Doctor Team

What’s Christmas without a tasty treat… or three? But wait; before you go overboard at the buffet, we have a few healthy alternatives.

Sugar-free raspberry sorbet

Ingredients

6 cups frozen raspberries
3 overripe bananas, cut into 1cm pieces, frozen
60g fresh raspberries, roughly crushed

Method

In 3 batches, blend the frozen raspberries and bananas until smooth.
Transfer each batch into one large bowl, then stir through the crushed raspberries.
Spoon into a 1.25L container.
Serve immediately.

Gluten-free Christmas cake

Ingredients

100g margarine
1 large ripe banana
2 large lemons, finely grated (rind and juice only)
100g soft prunes, stoned and halved
75g raisins
75g sultanas
75g currants
150g soft dried apricots, chopped into large pieces
50g mixed peel (a mixture of orange and lemon peel)
75g walnuts, halved and 25g hazelnuts chopped OR 75g large pumpkin seeds and 25g sunflower seeds
2 eggs (or 2 level tsps gluten-free baking powder to make an egg-free cake)
75g coarse polenta and 75g rice flour and 1 level tsp xanthan gum OR 150g gluten-free flour that already includes xanthan gum
2 heaped tsps ground nutmeg
1 heaped tsp ground cinnamon
1 heaped tsp ground ginger
½ tsp ground cloves
2 tbsps brandy (optional)

Method

Preheat the oven to 160 degrees.
In a food processor, beat the margarine with the banana and the lemon juice and rind. Pour into a bowl.
Mix in the dried fruit and nuts or seeds.
Beat the eggs (if you’re using them).
Sieve the flours with the baking powder (if you’re substituting it for the eggs) and the spices.
Fold the eggs (if you’re using them) into the fruit mixture alternately with the flours. Add a little brandy if you’d like.
Line a 20cm cake tin with greased greaseproof paper. Spoon in the mixture and level off the top.
Bake for about two hours or until a skewer inserted in the middle comes out clean.
Remove from the tin and cool on a rack.
Eat as it is, or store to be iced for Christmas. You can also decorate this cake with whole nuts like almonds.

Dairy-free ginger turmeric cookies

Ingredients

1 cup coconut butter, softened
½ cup granulated sweetener
1 egg
1 tsp vanilla extract
2 heaped tsp ground ginger
1 tsp turmeric powder
1/8 tsp or more black pepper
¼ tsp sea salt
¼ tsp baking soda

Method

Place the coconut butter, egg and vanilla in a food processor and combine.
Add in the sweetener, baking soda and all the spices. Blend until it’s all thoroughly mixed.
Form the dough into balls and place on a baking paper-lined baking sheet.
Press each cookie down with your palm.
Bake at 350 degrees for 10-15 minutes or until golden brown.
These cookies are fragile when warm, so let them cool for a few minutes on the cookie sheet. Remove and let them cool completely on a cooling rack. They will harden up as they cool.
Store in an airtight container.

Reference:

Having fussy eaters over on Christmas Day?

December 7th, 2019 by The Hello Doctor Team

For most of us, memories of childhood Christmas celebrations are simple and straightforward:

Option 1: was a full hot meal with various roasts and veggies, followed by trifle and Christmas pudding. Option 2 was the cold route with salads, meats and various desserts.

But, all of that has changed. More knowledge about how diet affects our health, means that your guests may want anything from meat-free to banting to vegan to pescatarian. Christmas meals may never be the same again!

Who is Coming to Lunch?

Even if your family hasn’t made drastic changes to the daily menu, there’s every chance that one of your guests has given up meat, gluten or dairy. That means that old favourites like trifle, glazed ham or a potjie can’t be the only option on your table. No, don’t panic – all you have to do is make sure you have some extra options and, to make this easier, we’ve loaded some recipes for delicious alternatives that even your family will enjoy.

For the banters: straightforward roasts or braaied meats are great, salads, vegetables without carby sauces, and here are two fabulous substitutes for potatoes: Butternut & Sweet Potato Mash and Cumin Roasted Sweet Potatoes
For vegans: the key here is nothing to do with animals – no butter, cheese, honey, meat, fish or poultry – even ordinary jelly is made from animal-derived gelatin. So, salads or roasted vegetables are good options (remember: no mayonnaise).
For guests who are avoiding gluten: the key here is to avoid any wheat product, so no spongy trifle, flour-based sauces, breads, pastas or biscuits. That doesn’t mean everyone else has to go without, only provide some alternatives, like these Chocolate Chili Chickpea brownies that can be made ahead of time.

The holidays are a wonderful time of year for everyone and these tips will make sure there’s no reason for awkwardness when it’s time to eat.

Impress your friends with these tasty mocktail recipes

November 22nd, 2019 by Content Editor

Cool as a cucumber

Ingredients

¼ cucumber
2 tbsp raw honey
¼ cup soda water
2 tbsp fresh lime juice
3-4 large ice cubes
¼ crusted ice per serving
2 springs fresh mint (optional)

Method

Peel and remove seeds from cucumber, then chop into thin slices — setting a few slices aside for garnish at the end.
Blend lime juice, one sprig of mint, cucumber and honey in a blender until smooth.
Add crushed ice into two glasses and pour the mixture on top.
Top each glass off with soda water or cold tea.
Garnish with cucumber slices, lime wedges and mint leaves if desired

Citrus mock mimosas

½ cup fresh grapefruit juice
¼ cup fresh lime juice
1 tablespoon honey
1 (350 ml) bottle sparkling water, chilled
Long, thin strips of orange peel, grapefruit peel, and/or lime peel, curled (optional)

Method

In a 2-cup glass measure combine orange juice, grapefruit juice, lime juice and honey. Stir until honey is dissolved. Cover with plastic wrap or foil and chill mixture for at least 2 hours or up to 24 hours to blend flavours.
To serve, pour juice mixture into four champagne glasses. Add sparkling water and stir lightly to mix. If desired, garnish with citrus peel strips.

Pineapple ginger kombucha mocktail

Ingredients

2 cups pineapple juice, chilled
¼ cup organic lemon juice, chilled
2 tbsp pure maple syrup
1 organic lemon, sliced
2 cups ginger kombucha, chilled
5 sprigs fresh rosemary
1 tbsp organic cane sugar, or granulated sugar

Method

Remove the leaves from one sprig of rosemary and chop finely. Combine with sugar and transfer to a small plate or dish that is larger than the diameter of the glasses you will be using.
Rub the edge of each glass with lemon, then invert the glass into the rosemary-sugar mixture to rim the glasses.
Combine pineapple juice, lemon juice and maple syrup in a pitcher. Stir to combine, as the maple syrup will sink to the bottom. Slowly add the kombucha.
Pour over ice-filled, rosemary-rimmed glasses and garnish with lemon slices and sprigs of fresh rosemary. Serve immediately.
Kombucha tends to cut the sweetness in a drink, so you may want to adjust the amount of maple syrup to suit your taste. Different brands of kombucha will also vary in sweetness, so play around with different combinations to find the balance you like best.

References:

Home-made lemonade to boost your health

November 21st, 2019 by Content Editor

Nothing beats ice-cold, zesty lemonade on a hot day. Unfortunately, it’s often loaded with sugar. The good news is that making your own lemonade means you can enjoy a healthier option.

Lemons are chockful of good-for-you nutrients that have several health benefits. They’re packed with Vitamin C and plant compounds that help to boost heart health. Furthermore, the soluble fibre found in lemons (including the pulp) helps to improve digestion.

The easiest way to make lemonade healthy is to swap out refined sugar for natural sweeteners.

Here are two refreshing, low sugar homemade lemonade recipes to quench your thirst.

Healthier homemade lemonade

Ingredients

½ coconut nectar, coconut sugar, honey or xylitol (natural sweeteners)
1 cup water
1 cup freshly squeezed lemon juice
4 cups cold water

Method

Add sweetener and 1 cup water to a small saucepan. Bring to a boil, stirring frequently.
Once boiled, remove from heat and decant into a glass jug.
Add lemon juice and remaining water.
Place in the fridge for 2-3 hours to chill.
Serve with ice cubes.

Using this recipe as a base, you can add different fruit for lemonade with a twist.

Strawberry lemonade

Ingredients

15 to 20 strawberries
2 cups homemade lemonade

Method

Add fresh strawberries to a blender and then puree them until they’re evenly broken down.
Transfer the pureed strawberries to a fine mesh sieve and press through to get strained strawberry juice.
Add ¼ cup of the strawberry juice to the bottom of a jar or tall glass, followed by the base lemonade recipe and then top it off with some ice cubes to keep it cool.

Blueberry lemonade

Ingredients

2 cups blueberries
2 cups homemade lemonade

Method

Add fresh blueberries to a saucepan and heat over a medium-high heat. The blueberries should become a darker colour.
Transfer the cooked blueberries in a fine mesh sieve and press through to strain blueberry juice.
Add a quarter cup of juice to the bottom of a glass, followed by homemade lemonade.

Top tips

If you don’t enjoy the lemon pulp, strain it with a fine mesh sieve.
Refrigerate your lemonade after making it and leave it for a while so the flavours can develop.
Add slices of your favourite fruit for more flavour.
Make a little extra to make lemonade ice blocks – regular ice blocks could water down your lemonade.

References:

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
¼ 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
¼ 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:

3 Christmas recipes for diabetics

November 20th, 2019 by Content Editor

Indulging during the festive season is part of the fun. With just a few tweaks to traditional treats, there’s no need to miss out, if you’re a Diabetic. These three recipes will both hit the spot and keep your diabetes in check.

Beef tenderloin with roasted vegetables

Ingredients

1 kg beef tenderloin roast
¾ cup dry white wine or beef broth
¾ cup reduced-sodium soy sauce
4 tsp minced fresh rosemary
4 tsp Dijon mustard
1½ tsp ground mustard
3 garlic cloves, peeled and sliced
½ kg potatoes, cut into wedges
½ kg Brussels sprouts, halved
½ kg fresh baby carrots

Method

Place the tenderloin in a large shallow dish. Add the wine, soy sauce, rosemary, Dijon mustard, ground mustard and garlic. Pour half of the marinade over the tenderloin and turn to coat. Cover and refrigerate for 4-12 hours and turn several times. Cover and place the remaining marinade in the fridge.
Place the potatoes, Brussels sprouts and carrots in a greased baking dish. Add leftover marinade and toss to coat. Cover and bake at 220°C for 20 minutes and stir.
Drain the marinade from tenderloin. Place tenderloin over vegetables. Bake, uncovered, for 40-50 minutes.
Remove beef and let it stand for 15 minutes. If you need to roast it a bit more, cover with foil and bake for 10-15 minutes or until vegetables are tender. Slice beef and serve with vegetables.

Butternut squash soup

1 kg butternut squash, peeled, seeded
1 sweet potato, peeled and cut into pieces
2 cans chicken broth or stock
2 tbsp chopped fresh sage
1 tsp ground cinnamon
¼ tsp ground nutmeg
1 large onion, chopped
2 cloves garlic, sliced
Salt
Ground black pepper
1 cup buttermilk
2 tbsp chopped fresh parsley

Method

In a large saucepan, combine the squash and sweet potatoes. Cover with cold water and bring to a boil. Cook for 25 to 35 minutes or until very soft. Drain and put the vegetables back into the saucepan. Stir in the broth or stock and sage, cinnamon and nutmeg. Remove from the heat.
Coat a medium no-stick pan with non-stick spray and place over medium heat until hot. Add the onions, and garlic. Cook, while stirring occasionally, for 5 to 7 minutes, or until soft. Add to the squash mixture.
Working in batches, puree the squash mixture in a blender or food processor. Season with the salt and pepper. Return the mixture to the saucepan.
Cook over medium heat for 3 to 5 minutes, or until warm. Dish into bowls.
Optional: Swirl in two tablespoons of the buttermilk for serving and sprinkle with the parsley.

Christmas pudding

Ingredients

25g sultanas
25g currants
25g raisins
10g lemon and orange mixed peel
1 tbsp mixed spice
1 tbsp ground cinnamon
½ tsp ground cloves
1 tsp ground ginger
1 spray of oil or ½ tsp oil
20g fresh cherries, chopped (+ 5 left whole to top)
10g whole almonds
1 small banana
1 unpeeled apple, grated
1 small carrot, grated
50g fine oatmeal
30g wholemeal flour
½ tsp baking powder
grated zest of 1 orange
grated zest of 1 lemon
10g sunflower seeds
10g pumpkin seeds

Method

Preheat the oven to 180°C and boil the kettle.
Put all the dried fruits and spices into a bowl, mix thoroughly and add 50ml boiling water. Cover and leave for 15 minutes.
Brush the oil around a mixing bowl. Arrange the whole cherries and whole almonds on the bottom.
In a separate bowl, mash the banana and mix in the grated apple, carrot, oatmeal, flour, baking powder, zest and seeds.
Add the fruits, spices and water they were soaking in, mixing everything together well. Spoon into the mixing bowl.
Cover with baking parchment and foil and wrap tightly over the bowl.
Place the bowl in a deep oven tray with 5cm of water in it (this is called a Bain Marie). Bake for 1 hour.
Remove from the Bain Marie and cook for a further 10 minutes. Remove from the oven but leave covered. Allow to cool a little before serving.

References:

3 pimped-up salads that you can have as a main

October 21st, 2019 by Content Editor

Most of us think of salads as side dishes, but with a few extra ingredients you could turn a salad into a hearty, delicious supper.

Try these three nutritious salads for supper this week.

Tex-mex chicken salad

Ingredients

2 ½ cups of shredded rotisserie chicken
1 tin pinto beans, rinsed
1 head of lettuce, cut into bite-sized pieces
1 cup fresh corn kernels from 1 ear
1 cup fresh parsley
1 avocado, diced
½ red onion, thinly sliced
¼ cup fresh lime juice
2 tbsp low-fat sour cream
1 tbsp olive oil
1 tsp honey
Salt and pepper to taste
Tortilla chips for serving

Method

Gently toss together the chicken, beans, lettuce, corn, parsley, avocado and onion in a large bowl.
In another bowl, whisk the lime juice, sour cream, oil, honey and ½ teaspoon of salt and pepper.
Drizzle the dressing over the salad and toss to combine. Enjoy with or without tortilla chips.

Grilled watermelon and steak salad

Ingredients

½ kg baby potatoes
Kosher salt and pepper
1 cup fresh corn kernels from 1 large ear
6 slices bacon
2 tbsp extra virgin olive oil
2 tbsp red wine vinegar
2 tsp Dijon mustard
6 cups baby spinach
2 spring onions, sliced

Method

Place potatoes in a medium pot, cover with cold water and bring to a boil. Add 1 teaspoon salt, reduce heat and simmer until just tender, 12 to 15 minutes.
Add corn to simmering water and cook for 1 minute. Drain and run under cold water to cool. Quarter the potatoes.
Fry bacon in a large pan over medium heat until crisp, about 6 minutes. Transfer to a paper towel–lined plate. Break into pieces when cool.
In a large bowl, whisk together olive oil, vinegar, mustard, and ½ teaspoon each salt and pepper. Toss potatoes and corn in dressing, then fold in spinach, spring onions, and bacon.

Warm salmon and fennel salad

Ingredients

½ fennel head (sliced, including stalk and fonds)
Olive oil
Juice of half a lemon
Salt and pepper
400g salmon fillet with the skin off, cut into thick slices
60ml sweet Indonesian soy sauce
1 tsp crushed ginger
1 tsp crushed garlic
60g baby butter lettuce, rocket, mint and coriander
40g sprouts
5 spring onions, sliced

Method

Put a frying pan on medium-high heat, pour in a good glug of olive oil and tip in the fennel.
Season with salt and pepper and fry until slightly caramelised and just softened (about 5 min), then pour over the lemon juice and remove from the heat.
Heat a large non-stick pan on med-high, pour in a little olive oil and add the garlic, ginger and soy sauce.
Add the salmon and cook to your liking for medium, approximately 3 minutes, turning the pieces once.
Remove from the heat and set aside.
To plate: layer the lettuce and leaves on a large platter and top with sprouts and fennel. Then scatter with salmon pieces and spring onions.
Spoon over the sauce from the pan and drizzle with olive oil.

References:

3 porridges for a healthy gut

October 21st, 2019 by Content Editor

Overnight oats

Ingredients

For the oatmeal

1 cup steel cut oats
2 ¼ cups purified water
1 tsp ground cinnamon
½ tsp cardamom powder
Pinch sea salt

For the raspberry compote

2 cups frozen raspberries (or any other berries you like)
1 orange, juice only
½ cup purified water
1 tsp freshly grated ginger

Toppings

2 tbsp yoghurt (for a vegan option, use soy or coconut yoghurt)
Seeds from ½ pomegranate
2 tsp nut butter of choice
Crushed pistachio and/or walnuts
4 dried apricots, diced

Method

The night before, mix the oats, salt and cinnamon into a pot, add water, mix, cover and let it sit overnight.
In the morning place the pot over medium heat and bring to boil.
Simmer for 5 minutes, then divide into serving bowls. If needed, you can add more water to get the desired consistency.
In a medium pot add the frozen raspberries, water, ginger and orange juice and bring to boil over medium heat.
Simmer for 2-3 minutes, mix and evenly divide on top of the oatmeal bowls.
Add the other toppings and serve warm.

Happy belly porridge

Ingredients

¼ cup dry rolled oats
1½ tbsp of chia/flaxseed mixture (½ and ½)
½ tsp ground cardamom or cinnamon (or both)
Pinch of salt
1 cup water
¼ cup nut milk (or water)
¼ cup plain low-fat yoghurt
¼ cup plain low-fat kefir
½ cup blueberries
Drizzle of organic maple syrup (optional)

Method

In a small saucepan, add oats, chia/flaxseed mixture, cardamom, and a pinch of sea salt. Add water and cook over medium heat, stir often. Allow the mixture to become gelatinous, as the chia seeds soak up the water. Add nut milk and cook to desired consistency. Stir to keep mixture from sticking to the bottom.
Remove from heat when done.
Place the mixture into a bowl and top with yoghurt and kefir. Heat blueberries in a glass bowl in the microwave for 30 seconds to 1 minute and pour on top. Drizzle with maple syrup if desired: not too much, though!

Banana ginger oats

Ingredients

1 small/medium ripe banana
½ cup whole rolled oats
1 cup milk of your choice
¼ tsp cinnamon
½ tsp freshly grated ginger
½ tsp pure vanilla extract

Method

Break the banana into pieces and place in a small pot with oats and milk. Bring to a simmer and cook until the milk is absorbed and the oats is thickening.
Reduce to low heat and as you stir, mash the bananas up until they’re well combined. Add cinnamon, ginger and vanilla and cook until oatmeal is thick. Serve hot and garnish with coconut or chopped nuts.

References:

3 Healthy recipes in 5 minutes or less

October 21st, 2019 by Content Editor

You don’t have to skip meals if you’re running late; here are 5-minute, wholesome and healthy recipes to keep you full while you’re on the go.

Breakfast in 5 minutes

Cinnamon-pecan “baked” breakfast apple

Ingredients

1 large or 2 small-medium sweet apples, cored and sliced
3 tbsp water
1/8 tsp cinnamon, plus more to sprinkle on top
4 tbsp low fat yoghurt, any kind you like
2 tbsp pecans, toasted and chopped

Method

Stir the chopped apples, water, and cinnamon together in a microwave-safe bowl; microwave until the apples are tender.
Use potholders to remove the bowl, then top with the yoghurt, pecans, and a sprinkle of cinnamon.

Lunch in 5 mins

Microwave 4-minute BBQ chicken nachos

Ingredients

1 cup rotisserie chicken, shredded
3 tbsp BBQ sauce
2 large handfuls whole-wheat tortilla chips
¼ cup salsa
1 cup shredded low fat cheddar cheese
¼ cup green onion, thinly sliced
Guacamole, to serve
Sour cream, to serve

Method

Mix the chicken with the barbecue sauce, then spread evenly over a bed of tortilla chips.
Spread the salsa, cheese, and green onions evenly on top, then microwave for about 1-3 minutes until the cheese is melted and bubbly.
Dollop with some guacamole and sour cream..

Dinner in 5 minutes

Chicken quesadilla

Ingredients

2 medium whole-wheat tortillas
½ cup chicken strips or shredded chicken, cooked
½ bell pepper, diced
1 tbsp taco seasoning
¼ cup shredded low fat cheddar cheese

Method

Microwave the tortillas on a plate until slightly crispy. They will dry out a bit as they cool.
Mix the chicken, peppers, and taco seasoning in a bowl until evenly combined, then cook for about 1-2 minutes until the peppers are soft.
Spread the mixture evenly on one tortilla, cover evenly with the cheese, and then top with the other tortilla.
Cook for another 30 seconds to 1 minute, slice and enjoy.

Valentine’s English muffin pizzas

Ingredients

Strawberry frozen yoghurt bites

Ingredients

Vegetable flower bouquets ​

Ingredients

References:

Pan-Fried Ricotta Peaches

Ingredients

Directions

Sugar-free raspberry sorbet

Ingredients

Method

Gluten-free Christmas cake

Ingredients

Method

Dairy-free ginger turmeric cookies

Ingredients

Method

Reference:

Who is Coming to Lunch?

Cool as a cucumber

Ingredients

Method

Citrus mock mimosas

Method

Pineapple ginger kombucha mocktail

Ingredients

Method

References:

Healthier homemade lemonade

Ingredients

Method

Strawberry lemonade

Ingredients

Method

Blueberry lemonade

Ingredients

Method

Top tips

References:

Surf ‘n turf kebabs

Ingredients

Method

Greek chicken kebabs

Ingredients

Method

Grilled strawberries

Ingredients

Method

Greek salad skewers

Ingredients

Method

Zucchini and cauliflower skewers with feta

Ingredients

Method

References

Fire-baked oysters with herb butter

Ingredients

Method

Tandoori aubergines with mint tzatziki

Ingredients

Method

Sweet and sticky sweet potatoes

Ingredients

Method

References:

Beef tenderloin with roasted vegetables

Ingredients

Butternut squash soup

Christmas pudding

Ingredients

References:

Tex-mex chicken salad

Ingredients

Grilled watermelon and steak salad

Ingredients

Warm salmon and fennel salad

Ingredients

References:

Vegetable flower bouquets