recipes – Page 4 – Hello Doctor

3 tasty recipes to protect you from the flu

May 3rd, 2019 by The Hello Doctor Team

Flu season has arrived so it’s time to give the germs a good fight! The best way to arm yourself is to boost your body with flu-fighting foods. Here are three delicious recipes to send colds and flu packing.

Hearty veggie soup

Ah, nothing beats a warm and hearty bowl of vegetable soup in chilly weather. Packed with eight different vegetables, a bowl of soup offers flu-busting friends like vitamins B, C and K, potassium and antioxidants. The best part is that you can use whichever veggies you have on hand! Pack a punch of protein and an extra dose of vitamins with chicken or beef and bone broth.

You will need

1 tbsp olive oil.
1 medium yellow onion, diced.
1 large carrot, peeled and chopped.
2 celery stalks, chopped.
1 red bell pepper, chopped.
4 garlic cloves, minced.
2 cups green beans, trimmed and chopped.
1 tin of diced tomatoes.
4 cups vegetable stock.
1½ tsp dried oregano.
1 tsp dried basil.
½ tsp dried thyme.
1 tsp sea salt.
½ tsp black pepper.
4 cups of kale, stemmed and chopped.
2 tbsps fresh parsley, chopped.

Method

Heat up a large pot over medium-high heat and add olive oil.
Throw in onion, carrot and celery and cook for 3-5 minutes or until onions are translucent.
Add garlic and bell pepper and cook for a minute.
Add green beans and cook for another minute.
Top with diced tomatoes, vegetable stock and spices and give it a stir.
Bring to a boil and then allow it to simmer, uncovered over medium-low heat for 25 minutes.
Add the kale and cook for 5 more minutes until wilted.
Top with fresh parsley and serve warm.
Store in the fridge for up to a week or freeze to keep for a few weeks.

Chamomile ginger popsicles with lemon and honey

Who said you can’t have treats when you have the flu? Chamomile ginger popsicles offer an icy alternative to throat lozenges and a dessert swap for ice-cream. Ginger, lemon and honey boast flu-combatting vitamins and minerals like antioxidants and Vitamin C. Chamomile is known for its soothing properties, so this treat makes for a great sore throat remedy, too.

Ingredients

1 large lemon, juiced
5cm piece of ginger, thinly sliced.
2 tbsps honey.
2 teabags of chamomile tea.
2½ cups of boiling water.

Method

In a heat-proof bowl, mix together the lemon juice, ginger, honey, and chamomile tea bags.
Pour boiling water over the top of the tea bags and steep for 10 minutes.
Remove tea bags and strain out the ginger slices. Let it sit until the water has slightly cooled.
Pour into popsicle moulds and freeze completely.

Pineapple smoothie

If you’re a fan of tropical flavours, you’re in for a breakfast treat with this smoothie. Not only does it have a refreshing flavour, but as it’s chock-full of pineapple, it offers immune-boosting Vitamin C, antioxidants and anti-inflammatory properties.

Ingredients

250g frozen or fresh pineapple, cut into small chunks.
1 cup of coconut water.
2oranges, peeled, halved and seeds removed.
10gfresh ginger, peeled and chopped.
4 tsp shredded coconut, unsweetened.
2 tsp chia seeds.
4 tsp honey
A handful of ice(optional for a thicker smoothie).
Fresh pineapple and toasted desiccated coconut to garnish(optional).

Instructions

Place all the ingredients into a blender and whizz for 1-2 minutes until smooth.
Pour between 2 glasses, top with extra pineapple and toasted coconut and enjoy.

References:

3 recipes you can cook once, and eat all week

May 2nd, 2019 by The Hello Doctor Team

Making a healthy homemade meal may be the last thing you want to do after a long and tiresome day on campus. Here are time-saving meal recipes you can cook once and indulge in throughout the week.

Mushroom risotto

Ingredients

3 tbsps olive oil.
1 brown onion, diced.
2 garlic cloves, minced.
2 cups mushrooms, chopped.
2 cups baby spinach.
2 cups brown rice.
6 cups low-sodium chicken stock, warmed up.
25g Parmesan cheese.
2 tbsps fresh chopped chives.
Salt and pepper to taste.

Method

Heat the oil in a large pan. Add the onion and sauté for a few minutes until translucent.
Add the garlic and rice, then stir to coat the rice with oil.
Pour the chicken stock slowly into the pan, one cup at a time and stir frequently. Add the next cup of stock once the first cup is nearly all absorbed by the rice. Be sure to continuously stir the rice during this process as brown rice takes a while to cook.
When the rice is almost done, add the mushrooms and last ladleful of stock.
When the rice is cooked, stir through the baby spinach and chives, then top with Parmesan cheese and pepper, and serve.

Green winter soup

Ingredients

2 tbsps olive oil.
2 shallots or 1 medium onion, finely chopped.
1 medium or large leek; trimmed, halved, white parts thinly sliced.
½ tsp sea salt.
1 tsp dried thyme.
350g Brussels sprouts; ends trimmed, yellow leaves removed, sliced into small disks.
350g broccoli florets (from 1 medium to large broccoli).
750g cauliflower florets (from 1 large cauliflower; you can use a smaller one).
5 and ½ cups of low sodium vegetable stock or water with added stock cube.
1 small bunch parsley, roughly chopped.
150g raw cashews (optional).
Salt and pepper to taste.

Optional

Dollop of sour cream or cream of choice.

Method

Heat the olive oil in a large saucepan and set over high heat. Add the shallots and cook for a minute, while stirring occasionally. Then stir in the leeks, salt and thyme and cook for 3-5 minutes, until the leeks soften.
Add Brussels sprouts, broccoli and cauliflower florets. Stir the vegetables with the leeks and let them cook for about a minute. Pour over the vegetable stock, until all the vegetables are covered. Bring to a boil, then lower the heat to medium-high and cover the saucepan with a lid.
Cook the vegetables until they’re tender (around 20 minutes) and stir occasionally. Remove the saucepan from the heat, toss in the parsley and cashews and keep covered for a few minutes.
Pour the soup into a food processor or blender and puree it until smooth. Transfer the soup back to the saucepan, taste and season with salt and pepper to taste.
Ladle the soup into bowls and serve.

Chicken burrito bowls

Ingredients

2 boneless, skinless chicken breasts.
3 bell peppers, any colour, sliced.
1 large red onion, sliced.
2 tbsps olive oil.
1 tbsps seasoning of your choice.
1 jar salsa.
3 cups brown rice, cooked.
1 can black beans, drained and rinsed.
1 can corn.
1 cup shredded cheddar cheese.
1 lime, sliced into wedges (optional).
Fresh cilantro, to garnish.
Salt and pepper to taste.

Method

Preheat oven to 200˚C.
Line a baking sheet with foil.
Place the chicken, peppers, and onions onto the baking sheet and drizzle with oil.
Sprinkle the seasoning evenly over both sides of the chicken breasts.
Sprinkle salt and pepper on the bell peppers and onions, tossing to coat.
Top each chicken breast with a generous amount of salsa.
Bake in a preheated oven for 25 minutes.
Rest the chicken for 10 minutes, before slicing into strips.
Add a base of brown rice to four food storage containers. Top each with a scoop of black beans, corn, additional salsa, cheddar cheese, cooked bell peppers, and onions, and sliced chicken. Garnish with fresh cilantro and a lime wedge.
Store in the fridge. Can be kept refrigerated for up to 4 days.
Enjoy!

References

3 tasty low-carb snacks for work

April 8th, 2019 by The Hello Doctor Team

Following a strict diet means you have to say no to your usual guilty pleasures. Worse, you can’t snack mindlessly at work when you need a pick-me-up. It can be hard to make the necessary changes for your health, but you’ll be happy to know you can still enjoy a treat.

Try these guilt-free snack recipes to keep the hunger at bay.

Chip swap: beetroot chips

Beetroot is packed with nutrients like potassium, fibre, betaine (amino acid), magnesium, folate and Vitamin C. Beets also contain nitrates and pigments that can help lower blood pressure and improve athletic performance.

Ingredients

5 medium beets, peeled.
2 tbsps olive oil.
Sea salt to taste.

Directions

Preheat the oven to 350ºC and line a few baking sheets with greaseproof paper. Use a mandolin slicer to thinly slice the beets.
Toss with olive oil and arrange the slices in a single layer on baking sheet. Bake for about 30 minutes until crispy.
Once they’ve cooled, sprinkle with coarse sea salt

Chocolate swap: peanut butter banana shake

Peanut butter is an energy booster, rich in fibre, protein, potassium and fat. Adding bananas gives this shake a dose of Vitamin B6, Vitamin C and potassium. Potassium helps to lower high blood pressure and has a positive impact on overall heart health..

Ingredients

1 banana, peeled.
150g yoghurt.
100ml milk.
1 tbsp peanut butter.
1 tbsp chia seeds.
½ tsp cinnamon (or to taste).

Optional

1 tbsp cacao nibs for the “chocolate chip” effect. You can either blend them in or use as a topping.
1 tbsp flax or hemp seeds (for added nutrition).
Dairy-free chocolate sauce (for drizzling inside glass).
Coconut whipped cream (for topping).

Method

Use a blender to combine all the ingredients.
Drink up!

Sweets swap: blueberry yoghurt bites

Blueberries are a good source of Vitamin K1, Vitamin C and manganese. They also contain Vitamin E and Vitamin B6. Snacking on blueberries can benefit your heart and brain health while at the same time regulate blood sugar levels.

Ingredients

1 cup plain Greek yoghurt.
1 tsp honey.
Blueberries

Optional

Seeds of 1 vanilla bean.

Method

In a small bowl, combine the Greek yoghurt, honey, and vanilla bean seeds.
Pierce each blueberry with a toothpick, dip it into the yoghurt and swirl it around to thoroughly coat the berry. Gently place the berries on a baking sheet lined with greaseproof paper.
Freeze for 45 minutes or until the berries are completely frozen.

Munching these will help improve your brain function.

References:

Yummy, homemade salad dressing

March 19th, 2019 by The Hello Doctor Team

Let’s be honest; the salad dressing is usually the star of the salad. If not for the punchy flavour of a tasty dressing, we’d probably all be less likely to chomp on our greens. But before you drizzle that dressing on your bowl of veggies, know that it isn’t necessarily the healthiest topping.

A salad is a nutritious option for a side or main meal, but once you load it up with dressing, you may be undoing its healthy benefits. Unfortunately, store-bought salad dressings are often packed with sugar, salt, and lots of calories. What’s more; they’re usually chockful of unhealthy trans fats, preservatives and artificial colours and flavours.

A little goes a long way when it comes to salad dressing, but eventually, those drizzles can add inches to your waistline. Making your own nutritious dressings is a much healthier option.

Antioxidant salad dressing

Packed with healthy Omega-3 fatty acids from extra virgin olive oil and seeds, along with antioxidant-rich oregano, this is a proper power dressing.

Ingredients

¼ cup raw unfiltered apple cider vinegar.
2tbsps fresh lemon juice.
1clove garlic,
1tsp ground flaxseed.
1tsp dry mustard.
½ tsp dried oregano.
¾ cup extra virgin olive oil.
½ cup grapeseed oil.
Sea salt and fresh ground black pepper to taste.

Method

Place the vinegar, lemon juice, garlic, flaxseed, mustard, and oregano in a blender and combine.
Slowly drizzle in the olive and grapeseed oil and blend until combined.
Season to taste with salt and pepper.

Strawberry citrus vinaigrette salad dressing

It may seem strange to add strawberries to a salad dressing, but along with the citrus from the orange, they give a fresh, zesty bite to salads. Strawberries may also play a role in regulating blood pressure as well as being packed with healthy fibre, antioxidants, Vitamin C and potassium.

Ingredients

5 quartered strawberries.
¼ cup orange juice.
¼ cup apple cider vinegar.
3 tbsps extra virgin olive oil.

Method

Combine all the ingredients in a jar or bowl.
Whisk the ingredients together
Place in the fridge to marinate for at least two hours.

Avocado ranch salad dressing

Everyone enjoys a rich ranch dressing, but it’s usually filled with salt, trans fats and calories. This creamy avocado ranch dressing is a healthy alternative and a good source of healthy fats.

Ingredients

2 cups Greek yoghurt.
2 garlic cloves, shredded with a grater.
3 tbsps chopped chives.
2 tbsps dried parsley.
½ tsp dried dill.
1 tsp salt.
1 tsp black pepper.
1 tbsp white vinegar.
1 avocado, smashed with the back of a fork.

Method

Combine all the ingredients and mix well in a container or jar.
Place in the fridge for at least an hour before serving.

References

Seasonal recipes to ease into autumn

March 19th, 2019 by The Hello Doctor Team

How much do we love autumn? Not too hot, not too cold – and all those great seasonal veggies to incorporate into your favourite meals. Here are some savoury combinations.

Grilled portobello mushrooms

Ingredients

12 large portobello mushrooms, stemmed with gills removed.
6 tbsps balsamic vinegar.
½ cup extra-virgin olive oil.
Sea salt, and freshly ground black pepper.
1 cup fresh breadcrumbs.
1 cup grated Parmesan.
4 tbsps freshly chopped parsley leaves.
4 tbsps freshly chopped basil leaves.
12 slices fresh mozzarella.

Method

Preheat the oven to 220˚C.
Toss the portobellos in the balsamic vinegar along with, ¼ cup of olive oil, and salt and pepper to taste.
Arrange the mushrooms on a baking sheet and roast in the oven for about 10 minutes. Remove from the oven and let them cool to room temperature.
While the mushrooms are cooling, mix the breadcrumbs, Parmesan, herbs and the remaining ¼ cup olive oil.
Place 1 slice (2 if the mushrooms are large) of mozzarella in the cupped side of each mushroom. Place the bread and herb mixture evenly over the mushrooms and pop into the oven for five to six minutes or until the mozzarella is melted and the bread and herb topping is golden brown.
Serve either hot or at room temperature and enjoy.

Bacon-wrapped mealies topped with garlic and jalapeno butter

Ingredients

4 mealies or corn on the cob.
1 cup plain cream cheese.
250g streaky bacon.

Spicy butter

100g butter.
1 tbsp fresh garlic, crushed.
1½ fresh jalapeno chillies, finely chopped.
3 tbsps fresh chives, finely chopped.

Method

Preheat the oven to 200˚C. Boil or steam the mealies for 20 minutes, then refresh them in cold water and pat dry with a paper towel. Cut each mealie into 3cm rounds or just slightly bigger than the width of the bacon.
Spread each round with some cream cheese and wrap with a piece of streaky bacon. Make sure you cover all the kernels. Use a toothpick to secure the bacon. Gently grill the bacon-wrapped mealies on the braai until lightly charred or alternatively, chargrill on a hot griddle pan.
Finish off in the preheated oven for 10-12 minutes.
For the spicy butter, place the butter in a small saucepan over low heat and melt gently for a minute. Remove from heat, stir in the garlic and chilies and place back over low heat for two minutes.
To serve, drizzle the spicy butter over the warm bacon-wrapped mealies and sprinkle fresh chives on top.

References

3 soup recipes to boost your health

January 23rd, 2019 by The Hello Doctor Team

Your immune system needs a lot of vitamins, minerals and antioxidants to help it to function properly. Soup makes for a delicious, nutritious meal that can help boost your immunity.

Lentil soup

Lentils contain nutrients that give your metabolism a helping hand. In this way, your body burns fat faster. Lentils are also a good source of fibre, which may help to reduce cholesterol levels.

Ingredients

1 onion, chopped
¼ cup olive oil
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 tsp dried oregano
1 bay leaf
1 tsp dried basil
1 can crushed tomatoes
2 cups dry lentils
8 cups water
½ cup spinach, rinsed and thinly sliced
2 tbsps vinegar
Salt and ground black pepper to taste

Method

In a large soup pot, heat the oil over medium heat. Add the onions, carrots and celery, then cook and stir until the onion is translucent.
Stir in the garlic, bay leaf, oregano, and basil, and cook for 2 minutes.
Stir in the lentils, and add the water and tomatoes. Bring to a boil.
Reduce the heat, and simmer for at least one hour.
When ready to serve, stir in the spinach and cook until it wilts. Mix in the vinegar, and season to taste with salt and pepper. Add more vinegar, if desired.

Garlic soup

Garlic, rich in calcium, potassium and germ-fighting sulphuric compounds, can do wonders for your immune system.

Ingredients

4-5 whole heads of garlic
¼ cup olive oil
4 tbsps unsalted butter
2 onions, sliced
1 tsp dried thyme
1 tsp dried oregano
1 tsp dried basil
½ tsp salt
½ tsp black pepper
1 litre low-sodium chicken broth
2 cups canned coconut milk or other milk of choice

For garnish (optional)

2 tbsps fresh parsley, minced
¼ cup fresh chives, chopped
1 fresh lemon, cut into wedges

Method

Preheat the oven to 180˚
Cut the heads off the garlic in half, across the cloves. Don’t peel them.
Pour the olive oil into an oven-safe dish and place the garlic heads halves side-down on the dish. Cover with an oven-safe lid or baking sheet.
Roast in the oven for 45 minutes to an hour, or until the garlic cloves are fragrant and starting to brown.
While the garlic is roasting, melt the butter in a large pot and add the sliced onions. Sauté over medium heat, stirring continuously until the onions are translucent and golden. Add thyme, oregano, basil, salt and pepper, and sauté for 2 minutes.
Let the garlic cloves cool slightly, and then carefully pick up the shell of the garlic heads. The cloves should slightly stick to the pan, making peeling easy. Add the peeled garlic cloves to the onion mixture in the pot.
Add the chicken broth and bring to a simmer for 15 minutes.
Reduce the heat and add the milk.
Use a blender and blend the soup until smooth.
Garnish with fresh parsley and chives, and squeeze a lemon wedge over each bowl.
Serve warm.

Broccoli detox soup

Broccoli contains high levels of Vitamin C, Vitamin K and folate. It’s also a fantastic source of fibre, which helps to keep your digestive system healthy.

Ingredients

2 cups broccoli florets
2 celery stalks, finely diced
1 onion, finely diced
2 garlic cloves, crushed
1 cup spinach
1 parsnip, peeled and finely chopped
1 carrot, peeled and finely chopped
2 cups water or low-sodium vegetable broth
½ tsp sea salt
½ lemon, juice only
1 tsp coconut oil
1 tsp coconut milk, to garnish

Method

In a soup pot, heat the coconut oil. Add the onion, garlic, carrot, parsnip, celery sticks and broccoli, and cook over low heat for 5 minutes. Stir often.
Add the water or vegetable broth, bring to a boil, and then cover the pot with a lid. Let the mixture simmer for 5-7 minutes until the vegetables are tender, but not mushy.
Mix in the greens, and then transfer into a blender. Add the lemon, and mix to get a smooth and creamy consistency.
Top with toasted seeds and serve warm.

References:

3 mouth-watering vegetable recipes

January 23rd, 2019 by The Hello Doctor Team

Vegetables don’t always have to be the side dish. You can create wholesome, healthy, vitamin- and mineral-rich meals with just veggies on your plate. We share three delicious and nutritious recipes.

Cauliflower couscous salad

1 small head cauliflower, broken into chunks (6-7 cups)
1/3 cup dried cranberries
1/3 cup dried apricots, chopped
2 green onions, chopped

For the dressing

6 tbsps extra-virgin olive oil
6 tbsps freshly squeezed orange juice (1-2 oranges)
3 tbsps apple cider vinegar
1-½ tbsp honey
Salt and pepper to taste

Method

Put the cauliflower into a food processor. Pulse until the cauliflower looks like couscous (small bits but not mushy). Transfer to a large mixing bowl. Add the dried cranberries, dried apricots, and green onions.
Add the dressing ingredients to a jar with a fitted lid, or a bowl. Shake or whisk to combine.
Pour half of the dressing over the salad; then toss to mix. Taste; then add more dressing, if necessary.
Serve immediately, or store in the fridge for about one day before serving.

Roasted, stuffed butternut squash

Ingredients

20g dried mushrooms
1 butternut squash
1 red onion, chopped
2 rosemary sprigs (leaves only)
5 sundried tomatoes, chopped
1 tsp ground coriander
100g basmati rice, cooked
100g pine nuts, lightly toasted

Method

Soak the mushrooms for 5 minutes in 140ml of boiling water. Preheat your oven to 230˚
Cut the butternut in half lengthwise and scoop out the seeds and some of the flesh with a teaspoon. Chop the flesh finely with a knife.
In a frying pan, heat a tablespoon of olive oil. Now add the squash flesh, onion, rosemary, sundried tomatoes and coriander.
Cook for 4 minutes, stirring continuously.
Add the mushrooms and half of their water. Cook for another 2 minutes, and season with salt and pepper.
Add the rice and pine nuts.
Fill the two squash halves with the stuffing (press it in tightly). Stick the two halves back together.
Coat the skin with olive oil and wrap in aluminium foil.
Bake for 30-40 minutes.

Spinach and sweet potato salad

Ingredients

800g sweet potato
200g red bell pepper
150g baby spinach
½ cup almonds, toasted

For the dressing

3 tbsps balsamic vinegar
1 tbsp olive oil
2 tbsps honey
1 tbsp Dijon mustard
Salt and pepper to taste

Method

Peel and then cut the sweet potato into 2cm cubes. Coat them in olive oil and bake in the oven at 180˚C for 30-40 minutes until golden brown.
Cut the bell pepper into 2cm-wide strips and brush with a little olive oil. Roast or grill for about 5-6 minutes on each side, or until chargrilled.
Crush and lightly toast the almonds, either in a non-stick pan, or in the oven on a lined baking tray at 180˚C for 5 minutes.
Prepare the dressing by whisking together all the ingredients.
Make a bed of baby spinach leaves and top with the sweet potato, roasted bell pepper and almonds. Drizzle with the homemade dressing.

References:

Make your own chocolate for your sweetie

December 3rd, 2018 by The Hello Doctor Team

Shake up your gifting options this Valentine’s Day with a personalised present. Express your love with a twist, by gifting your loved one different types of feel-good, hormone-boosting homemade chocolates.

Dark chocolate

100g coconut oil
½ cup raw cacao powder
½ cup maple syrup
1 tsp vanilla extract
1 pinch salt

Method

Melt the coconut oil in a saucepan on low heat, add the cacao and stir well.
Add the syrup, vanilla and salt, and stir continuously for two minutes.
Pour the chocolate mixture into a silicon chocolate mould or onto a tray lined with baking paper.
Place in the freezer for half an hour to set.
Remove from the mould and break into squares.

Alternatively, store the sweet treats in a container in the fridge. You can even add frozen blueberries or goji berries for a different flavour.

Vegan white chocolate

112g edible raw cacao butter, chopped
4 tbsps non-hydrogenated vegetable shortening
1 tbsp smooth natural cashew butter (almond butter also works)
1 cup icing sugar
¼ tsp salt
1 tsp pure vanilla extract
You can replace the shortening with an equal amount, by weight, of cacao butter. The resulting white chocolate is much richer.

Method

Place the cacao butter and shortening into a medium-sized heat-safe bowl. Heat up the contents by placing the bowl over a small pot of simmering water, but make sure that the bowl doesn’t touch the water. Allow the cacao butter and shortening to melt, and stir occasionally. The mixture will be thin.
With the mixture still standing over the simmering water, add in the nut butter and mix to combine. Include the icing sugar, salt and vanilla, and stir until smooth. Remove the bowl from the pot and let it cool for a while before transferring the mixture into a measuring cup to pour into moulds.
Pour the mixture into silicone moulds (any flexible container will do) and refrigerate or leave at room temperature for about 30 minutes, or until solid. Remove from the moulds and serve.

You can add toasted almonds or hazelnuts to your mixture for a healthy crunch or frozen strawberries for flavour.

Milk chocolate

¾ cup cocoa powder
¼ cup milk powder
1 cup icing sugar
1 tsp vanilla or chocolate extract
¾ cup coconut oil

Method

Melt the coconut oil in a saucepan over medium to high heat.
Add the sugar and stir gently.
Add the cocoa and milk powder and fold in the ingredients while stirring.
Add the vanilla or chocolate extract to give a kick to the chocolatey flavour.
Mix until you get a smooth and silky consistency.
Pour the chocolate mixture into silicone moulds.
Shake and tap the mould a bit to remove any air bubbles.
Place the chocolate in the fridge for two hours or until the chocolate completely sets.

Spice up your chocolate concoctions with coconut shavings or peppermint extract for extra flavour.

References:

Quick recipes for radiant skin

October 8th, 2018 by The Hello Doctor Team

Your skin is an important organ that needs to be nourished with good sources of nutrients. Good news: you can whip up your skin radiance boosters right there in your kitchen. Skin smoothies for the win!

Fruit and veggie smoothie

This carrot-spinach combo boasts a good amount of beta-carotene (an antioxidant that converts into Vitamin A). We need Vitamin A for healthy skin, mucus membranes, the immune system, and for the health of our eyes. The avo is a good source of healthy fats for soft, supple glowing skin, and kale, which contains chlorophyll, helps remove toxins from the body and improve skin quality. The antioxidants in the berries offer an added bonus: anti-ageing power.

Ingredients

½ cup orange juice
½ cup low-fat vanilla yoghurt
1 cup frozen loose-pack mixed berries
1 cup fresh spinach leaves
½ frozen banana, sliced
6 baby carrots
1 avocado
1 cup of chopped kale

Method

Combine the orange juice and yoghurt in a blender.
Add the berries, spinach, banana, and carrots. Blend until smooth.
Add in the avocado, give another whirl and enjoy!

Apple zinger smoothie

Granny Smith apples are packed with Vitamin C, an essential ingredient for skin collagen production. The probiotic-filled vanilla yoghurt promotes healthy digestive function, which also directly affects the quality of your skin. Avocado helps to keep your eyes healthy while also protecting the skin from signs of ageing and the harmful effects of the sun’s UV rays.

Ingredients

1 cup skinned, cored, and chopped Granny Smith apples
½ cup chopped avocado
½ cup vanilla yoghurt with live probiotics
½ cup finely chopped kale

Method

Mix all the ingredients together in a blender.

Plumper skin juice

Dry skin? Sip on some of this. To tackle wrinkles, choose blueberries, blackberries, black grapes and dark cherries, which are all rich in anthocyanidins (a kind of flavonoid). The Vitamin C in these fruits also helps to keep skin healthy by supporting collagen and elastin fibres.

Ingredients

2 large apples, or 200ml fresh apple juice
Approx 30 seedless black grapes
Approx 30 blueberries, blackberries or pitted dark cherries
½ tbsp cold-pressed flaxseed, rapeseed, walnut or olive oil

Method

Juice the apples then transfer to a blender with the grapes and your choice of blueberries, blackberries or cherries.
Blend until smooth. Blending berries is preferable to juicing them as juicing removes their skins, which is where you find the healthy polyphenols and resveratrol (these phytonutrients have been linked to longevity because of their ability to slow down cell oxidisation).
Stir in your chosen plant oil before serving and enjoy!

References

Delicious salads from around the world

October 8th, 2018 by The Hello Doctor Team

Bring the world to your kitchen, with these fresh and tasty salads from across the globe.

American classic Cobb salad

Dressing:

¼ cup red wine vinegar
2 tsps salt
1 tsp lemon juice
1 small garlic clove, minced
¾ tsp ground pepper
¾ tsp Worcestershire sauce
¼ tsp sugar
¼ tsp ground mustard
¾ cup canola oil
¼ cup olive oil

Salad:

3 cups torn romaine lettuce
1 bunch watercress
2 cooked chicken breasts, chopped
2 medium tomatoes, seeded and chopped
1 medium ripe avocado, peeled and chopped
3 hard-boiled large eggs, chopped
½ cup crumbled blue cheese
6 bacon strips, cooked and crumbled
2 tbsps minced fresh chives

Method:

In a blender, combine the first 8 ingredients. While processing, gradually add the canola and olive oil.
In a large bowl, mix the romaine and half of the watercress. Toss lightly. Transfer to a serving platter.
Arrange the chicken, tomatoes, avocado, eggs, cheese and bacon over the greens; sprinkle with chives.
Top with the remaining watercress. Cover and chill until serving.
To serve, drizzle 1 cup of the dressing over the salad. Serve with the remaining dressing if desired.

Italian seafood salad

Ingredients:

500g white fish fillets
500g mixed seafood, including peeled prawns, scallops and squid
½ –1 red chilli, finely sliced
A handful of green or black olives, halved and pitted
1 garlic clove, finely chopped
2 tbsps white wine vinegar
2 tbsps lemon juice
150ml extra-virgin olive oil
1 medium carrot, finely shredded
½ red pepper, thinly sliced
4 large or 8 small sun-dried tomatoes, thinly sliced (optional)
1 celery stick, finely cut into julienne strips
A few fresh oregano leaves or ½ tsp dried oregano
Chopped flat-leaf parsley, to garnish

Method:

Cook the fish fillets in lightly salted boiling water for 2–4 minutes until just cooked.
Remove from the water and set aside to cool. Peel away the skin, if you like, and break up or slice it into bite-sized pieces.
If you’re not using pre-prepared seafood, clean the squid and cut into 1cm pieces. Cook the seafood in the same water for 2–4 minutes, or until just cooked through (the prawns will turn pink when cooked).
Drain and set aside to cool. Place the remaining ingredients, except the parsley, in a bowl.
Gently toss to combine and try not to break up the fish. Cover and marinate overnight in the fridge.
The next day adjust the seasoning to taste with salt, freshly ground black pepper and lemon juice.
Serve garnished with parsley.

Asian quinoa salad

Ingredients:

½ cup quinoa
¼ cup shredded red cabbage
¼ cup diced red bell pepper
¼ cup grated carrots
¼ cup corn kernels
1 green onion, thinly sliced
1 avocado, halved, seeded, peeled and diced
¼ cup Chow mein noodles, for serving

For the sesame vinaigrette:

6 tbsps rice vinegar
1 clove garlic, pressed
1 tbsp sesame oil
1 tbsp sugar
1 tsp low sodium soy sauce
1 tsp grated ginger

Method:

To make the vinaigrette, whisk together rice wine vinegar, garlic, sesame oil, sugar, ginger and soy sauce in a small bowl; set aside.
In a medium saucepan, cook the quinoa according to the package instructions.
In a large bowl, combine the quinoa, cabbage, bell pepper, carrots, corn, green onion and avocado. Stir in the sesame vinaigrette.
Serve immediately, topped with chow mein noodles, if desired.

References:

Tasty low-carb meals in 20 minutes

October 8th, 2018 by The Hello Doctor Team

When you’re hungry and strapped for time, a sandwich or some pasta may seem like the easy choice, but those choices are loaded with carbs. Step away from your usual unhealthy meals and try these quick, nutritious low-carb meals.

These are delicious, filling and will keep the kilos at bay too.

Low-carb tikka cauliflower rice

Cauliflower is a versatile and nutritious vegetable when it comes to cooking. It’s packed with fibre, antioxidants, and is a low-carb alternative to grains and legumes. Swap your usual steamed cauliflower for a flavourful, spicy meal instead.

Ingredients:

1tbsp oil
1onion, sliced or diced
120ggreen beans, cut into 2 and 1/2 cm pieces
1medium head cauliflower
1/2tsp curry powder
1/2tsp garam masala
1/2tsp ground coriander
1/2tsp turmeric
1/4tsp ground cumin
Salt
Black pepper
250g cherry tomatoes, halved
Fresh coriander, to serve

Method:

Heat the oil in a large frying pan or wok and add the onion and green beans. Cook over medium heat for a few minutes until the onion is soft.
Remove the leaves from the cauliflower, and grate the white part.
Add the cauliflower rice to the pan, and allow to cook for 5 minutes, stirring occasionally, until it’s just starting to turn golden brown.
Add the spices and season. Add the cherry tomatoes, and cook for a few more minutes, until the tomatoes begin to soften.
Serve with plenty of fresh coriander.

Easy Pad Thai zoodles

A huge bowl of noodles is delicious, but not so kind to your figure. Try zoodles (zucchini noodles) for a healthier, lighter version of Pad Thai. Zucchini is low in carbs and high in fibre. So, it fills you up for longer without tempting you to overindulge. Cooked in flavourful spices and lime juice, Pad Thai zoodles will have you ready for seconds before you’re done with your first bowl!

Ingredients:

3 large zucchinis
2 tbsp olive oil
1 garlic clove, minced
2 large eggs
1 1/2 tbsp organic wheat-free soy sauce
2 tbsp fresh lime juice
2 tbsp coconut sugar
1 tbsp tamarind paste(optional)
1 tsp fish sauce
1/8 tsp red pepper flakes (adjust to taste)
3 scallions, sliced into 2½ cm pieces
4 tbsp roasted cashews or almonds, chopped

Method:

Stir soy sauce, lime juice, fish sauce, tamarind paste and red pepper flakes in a bowl. Set aside.
Create your zucchini spaghetti with a peeler or spiral machine. Peel long, thin pieces, vertically to form zucchini “noodles”.
Heat one tablespoon of olive oil in a large pan over medium-high heat. Once hot, add the zucchini noodles and cook for about 3 minutes, until the noodles are tender, but still a bit crunchy.
Let the noodles rest for about 3 minutes so they can release all the moisture. Transfer noodles to a bowl and drain the excess water from the pan.
Wipe the pan and heat the remaining tablespoon of olive oil over medium-high heat. Add garlic and sauté for about 2 minutes.
Add scallions and sauté for 2 minutes or until tender.
In a small bowl, lightly beat the eggs with a fork. Pour them into the pan and scramble until they’re cooked and a bit soft.
Pour the sauce into the skillet with scrambled eggs.
Add the zoodles and cook until heated through.
Sprinkle with chopped coriander and chopped almonds or cashews and serve.

References:

Healthy(ish) desserts!

September 17th, 2018 by The Hello Doctor Team

A clean healthy diet is important, but satisfying your sweet tooth every now and then doesn’t hurt.

Let’s healthify your desserts!

Raspberry coconut chia jam slice

Ingredients

Filling

⅓ cup honey.
4 tbsps chia seeds.
Coconut base.
1 cup rolled oats.
1 cup desiccated coconut.
1 cup flaked almonds.
1 cup unsalted butter, chopped and melted.
10 fresh dates, pitted.
¼ cup cocoa powder.
¼ cup water.

Topping

200g 70% dark chocolate, chopped.
2 tsps melted coconut oil.

Method

Preheat the oven to 160 ºC.
Line a 20x30cm cake tin.
To make the chia jam, mix the raspberries and honey in a saucepan and simmer for 15 minutes or until thickened.
Remove from the heat and add the chia seeds. Set aside.
Make the base by combining all the ingredients in a food processor. Process until the mixture comes together. Press into the lined baking tin.
Bake for 20-25 minutes or until golden brown. Set aside to cool.
Spread the chia jam over the base.
Melt the chocolate and coconut oil together in the microwave in 30-second bursts, stirring every 10 seconds.
Spread the melted chocolate over the jam and allow to set. Slice into bars to serve.

Peanut butter pumpkin “fudge”

Ingredients

2 cups nut butter.
1 cup pumpkin puree.
½ cup coconut oil.
¼ cup maple syrup.
2 tsp vanilla extract.
½ tsp pumpkin pie spice, or ¼ tsp cinnamon and ¼ tsp nutmeg.
¼ tsp flaky sea salt, plus a bit more for garnish.

Method

In a medium saucepan over medium heat, combine the nut butter, pumpkin, coconut oil, maple syrup, vanilla extract, pumpkin pie spice, and salt. Stir until smooth.
Pour the mixture onto a parchment paper-lined 20x20cm baking dish and smooth out evenly.
Sprinkle with sea salt for garnish (optional), cover and freeze for a few hours, and then put it into the fridge for storage.
Cut into squares. Serve chilled.
Enjoy!