Tag: recipes
Salt-free lemon chicken kebabs
Too much salt in your daily diet can be bad for you, but how do we still enjoy tasty meals if we’re trying to cut down on the amount of salt we eat? Our top tips for this are:
- Start by eating less prepared and processed foods
- Use more fresh food, and cook from scratch as much as possible
- Choose cooking methods that add flavour – like sautéing onion and garlic for sauces, soups and stews, and roasting or grilling rather than frying your food
- Season with fresh herbs, salt-free spices and ingredients like garlic, ginger and lemon
Make your own marinade that’s salt and preservative free – a combination of fresh herbs, lemon juice and rind, honey and balsamic vinegar make a delicious marinade. When it comes to cooking chicken, for example in our recipe below, don’t overcook it as it can become tough and dry. Also, feel free to experiment with a variety of ingredients – the different textures and flavours limits the need for salt.
Vegetable fried rice
Try this recipe if you want to shake the rice portion of your meal.
Chopped kale salad with spiced almonds and red peppers
This kale salad recipe isn’t just a tasty low-fat dish, it’s also loaded with essential vitamins and minerals.
Continue reading “Chopped kale salad with spiced almonds and red peppers”
Red kidney bean and corn salad
Red kidney beans, which are part of the legume family, are one of the healthiest foods a person can eat. They’re very low in fat, cholesterol-free and they’re a good source of protein. This is especially good news for vegetarians, but it doesn’t mean meat-eaters can’t enjoy them too!
Take a look at Heleen Meyer’s red kidney bean salad. It’s perfect as lunch for work, as a side dish at a braai, or with roasted chicken. Plus, the combination of fibre and protein in the beans keeps you feeling full and satisfied until your next meal.Â
Roasted baby marrows with thyme and garlic
These roasted marrows are delicious as a light starter or as a side dish for your main meal.
Continue reading “Roasted baby marrows with thyme and garlic”
Bite-sized meatballs
For a balanced lunch box that keeps children full for longer, always pack in some form of protein and high-fibre starch, and make up the rest with fruit, nuts and vegetable sticks. Keep things interesting with a variety of foods, colours and textures. Remember, bite-sized pieces are easier to handle, especially for the little ones.
If your children are old enough, let them choose fruit and healthy snacks they enjoy when you go shopping, and get them involved in the kitchen by helping you prepare their lunchbox snacks, like these meatballs.
Cumin-roasted sweet potatoes
Another low GI food, sweet potatoes cook much more quickly than you think. You can do them under the grill or on a barbecue and they always turn out well.
Continue reading “Cumin-roasted sweet potatoes”
Mixed bean casserole soup
A tasty, hearty, casserole soup that’s perfect for winter or cooler weather. Plus it’s packed with nutritional goodness thanks to the different beans, vegetables and herbs used. This recipe uses dried beans, which ideally need to be soaked overnight, however you can also use canned beans if you’re short on time.
Spinach, orange and almond Salad
Almonds are rich in polyunsaturated fatty acids, which help keep blood vessels healthy, and eating a small handful of nuts a day can help reduce your risk of heart disease. Just make sure the nuts you eat aren’t salted or coated with sugar. Almonds in particular work well as an alternative for cheese, bacon bits or croutons in your salad.
Broccoli and cheese soup
The basic principles of healthy eating remain the same for when you are pregnant, viz. include plenty of fruits, vegetables, whole grains, lean protein and supplements, such as folic acid, found in broccoli. Continue reading “Broccoli and cheese soup”