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Tag: vegetables

A butternut recipe for any occasion

February 20th, 2020 by The Hello Doctor Team

Butternut, a squash loaded with vitamin C, minerals, and disease-fighting antioxidants, is a great addition to both sweet and savoury dishes.

Here are 3 ways to enjoy it.

Salad: Roasted butternut squash salad with warm cider vinaigrette

Ingredients

  • 500g butternut squash, peeled and diced
  • Olive oil
  • 1 tbsp pure maple syrup
  • Salt and freshly ground black pepper
  • 3 tbsp dried cranberries
  • ¾ cup apple cider vinegar or apple juice
  • 2 tbsp vinegar
  • 2 tbsp finely chopped onions
  • 2 tsp Dijon mustard
  • 100g rocket leaves, washed
  • ½ cup walnuts halves, toasted
  • ¾ cup freshly grated Parmesan

Method

  • Preheat the oven to 200 °C.
  • Place the butternut squash on a sheet pan. Add 2 tablespoons olive oil, the maple syrup, 1 teaspoon salt and ½ teaspoon pepper and toss.
  • Roast the squash for 15 to 20 minutes, turning once, until tender. Add the cranberries to the pan for the last 5 minutes.
  • While the squash is roasting, combine the apple cider, vinegar, and onions in a small pan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about ¼ cup. Off the heat, whisk in the mustard, ½ cup olive oil, 1 teaspoon salt, and ½ teaspoon of pepper.
  • Place the rocket leaves in a large salad bowl and add the roasted squash mixture, walnuts, and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten. Toss well.
  • Sprinkle with salt and pepper and serve immediately.

Main: Butternut squash and mushroom enchiladas with green tomatoes

For the enchiladas

  • 1 small onion, chopped
  • 1 large jalapeño, chopped, seeds and ribs removed
  • 1 cup chopped bell pepper (2 peppers)
  • 2 tbsps. butter
  • 2–3 cups butternut squash, peeled and cubed
  • ½ tsp chili powder
  • ½ tsp cumin
  • ½ tsp salt
  • 500g fresh chopped mushrooms
  • 12–15 corn tortillas
  • 2 cups shredded cheese
  • Mexican toppings: coriander, avocado, queso fresco (cheese) or mild feta cheese

For the sauce

  • 1 kg green tomatoes (under ripe)
  • 4 garlic cloves
  • ½ cup coriander
  • 2 cups broth
  • ½ cup cream
  • Salt

Method

  • Preheat the oven to 200 °C.
  • Sauce: Place the green tomatoes on a greased baking sheet. Roast for 20 minutes until the skins have brown or black spots on them and the green tomatoes are soft.
  • Place in a blender with the garlic and coriander and puree until smooth. Transfer to a saucepan and add the broth. Simmer for 20 minutes, until the sauce has thickened. Add the cream and season with salt.
  • Squash filling: In a large non-stick pan over high heat, roast the jalapeño and bell pepper. Don’t stir too often; let the skins get browned and roasted. Add the onions and sauté for a few minutes. Add the squash, 1 tablespoon butter, cumin, chili powder, and salt; sauté until the squash is fork-tender. Set aside.
  • Mushroom filling: Place 1 tablespoon butter back in the pan; add the mushrooms and sauté until soft and browned. Season with salt and additional cumin and chili powder.
  • Wrap the tortillas in a moist paper towel and warm in the microwave. Stuff the softened tortillas with a little bit of squash and mushrooms. Roll and place seam-side-down in a baking dish. Repeat until finished; cover with sauce and top with cheese. Bake for 10-15 minutes until cheese is melted and bubbly.
  • Serve with your favourite toppings.

Dessert: Butternut squash custard

Ingredients

  • 1 cup butternut squash puree
  • 2/3 cups brown sugar
  • 2 lightly beaten eggs
  • ¼ tsp each: salt, ginger, cinnamon, nutmeg
  • 1 cup cream
  • 2 tbsp orange marmalade

Method

  • Butter six ramekins and place in a large baking dish with sides.
  • Mix all the ingredients in a bowl in the order given.
  • Ladle the mixture into the ramekins using a soup ladle.
  • Pour hot water into the baking dish to the level of the ramekins. Carefully place into a 180 °C oven and bake for 50 to 60 minutes.
  • Custards will have a dark top, almost crusty in texture and tasting of caramel. The inside will be soft and delicate.

References:

Which vegetables are best for diabetes?

January 13th, 2020 by Content Editor

According to the American Heart Association, diabetics are two to four times more likely than people without diabetes to die of heart disease or experience a life-threatening stroke.

What’s more, those who don’t control their condition efficiently have an increased chance of developing cardiovascular conditions, nerve damage and kidney disease.

Fortunately, you can eat your way to better health by munching on plenty of fresh vegetables. Veggies are not only chockful of fibre, and nutrients, the non-starchy varieties like baby corn, asparagus and bean sprouts are low in carbohydrates.

The best foods for diabetics are low-carb, low-sugar and high in fibre. This also includes digestion-slowing macronutrients like healthy fats and protein.

Here are some vegetables that diabetics must include in their diet:

Dark green leafy vegetables

Kale, spinach and collards are dark green leafy vegetables chockful of vitamins and minerals like vitamins A, C, E, and K, iron, calcium and potassium.

Spinach is particularly rich in vitamin K, along with minerals like magnesium, folate, phosphorus, potassium, and zinc. These veggies are low in calories and carbohydrates too. Add dark leafy vegetables to salads, soups and stews.

Sweet potatoes

A starchy vegetable packed with vitamin A and fibre, sweet potatoes are also a good source of vitamin C and potassium. If you find yourself craving something sweet, replace regular potatoes with sweet potatoes and sprinkle cinnamon on top.

Beans

Beans offer a combination of plant protein and soluble fibre that can help boost feelings of fullness and manage blood sugar levels. They can also reduce the risk of coronary heart disease.

Peppers

All shades of peppers offer fibre, folate, vitamin K, beta carotene and a range of minerals.
They’re packed with vitamins A and C. A cup of chopped red, yellow or orange peppers can provide more than 100% of the recommended daily value for both vitamins.

Raw peppers can be a perfect snack on their own or are also good dipped in salsa, hummus, guacamole or a yoghurt dip.

Broccoli and cauliflower

Cruciferous veggies like broccoli and cauliflower are diabetes-friendly food that have a compound called sulforaphane. This compound triggers anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes.

Sulforaphane also helps change the body’s natural detox mechanisms – it influences enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release.

References:

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:

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

A recipe for every color of the rainbow

September 28th, 2017 by The Hello Doctor Team

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.
  • ¼ teaspoon salt.
  • ¼ teaspoon black pepper
  • ¼ teaspoon garlic powder.
  • ¼ 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.
  • ¼ cup lemon juice.
  • 3 tablespoons water.
  • ½ teaspoon salt.
  • ¼ 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.
  • ¼ cup unsalted cannellini beans, rinsed and drained.
  • ¼ 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.
  • ¼ 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.
  • 2¼ cups frozen blueberries.
  • 1 tablespoon honey.
  • ½ cup Greek yoghurt.

Method:

  1. Place the banana chunks and ¼ 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.

References:

Fruit each day keeps disease at bay

December 19th, 2013 by The Hello Doctor Team

The old saying “an apple a day, keeps the doctor away” might have some basis to it, especially if you’re over the age of 50. Researchers from Oxford University assume that eating an apple a day could prevent up to 8 500 heart attack and stroke related deaths in the UK each year. As we get older, particularly if you’re older than 50, the risk of cardiovascular disease increases, which makes this research very important. The only hiccup is that the assumptions are calculated from a scientific model and not a study.

Continue reading “Fruit each day keeps disease at bay”

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