vegetarian – Hello Doctor

Banting? Try this carb-friendly alternative to pasta and potatoes

December 16th, 2020 by The Hello Doctor Team

Think of a side dish with meat and most people will mention pasta, potatoes or rice. Unfortunately these are all high in carbs, but low in fibre and other essential nutrients. These types of foods also cause your blood sugar levels to rise quickly. They don’t keep you full for long though, and you usually feel hungry again a short time later when your blood sugar levels drop – tempting you to eat even more. This often leads to weight gain. However, many people find that they lose weight easily, once they limit or eliminate these foods from their diet. Opting for complex carbs, which have a lower impact on your blood sugar level and are also higher in fibre and essential nutrients, is a better choice.

Healthier choices include vegetables like butternut, carrots and sweet potatoes, which can be prepared many different ways: grilled, steamed, roasted or even mashed! They’re even more delicious if you season them with fresh ingredients like lemon, garlic, herbs and olive oil. Other great mash ingredients are chickpeas, lentils and beans. Simply drain a tin and mash together with cooked butternut, carrots or sweet potatoes.

Here’s our alternative to traditional mashed potatoes!

Butternut & Sweet Potato Mash

Ingredients:

3 sweet potatoes
1 medium butternut
Lemon juice, salt and pepper
15 ml (1 tbsp) olive or avocado oil
15 ml (1 tbsp) fresh thyme leaves

Method:

Peel and cut vegetables into small, even-sized cubes. Place in a saucepan with a small amount of water and a pinch of salt.
Cover with a lid and bring to the boil, then reduce the heat and simmer for 30-35 minutes or until the vegetables are soft.
Drain the cooking liquid, but reserve it. Mash the vegetables until smooth, and add some of the cooking liquid if necessary. Season to taste and add lemon juice, salt and pepper, oil and herbs. Serve as a side dish along meat, fish or other vegetable dishes

Tip

Spices like cinnamon and nutmeg also work well with this mixture

Serves 6

Recipe: Food Consultant, Heleen Meyer

Low GI lentil salad with rosemary and balsamic

July 20th, 2020 by The Hello Doctor Team

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

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

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

Ingredients

500 ml (2 cups) uncooked brown lentils
2-3 sprigs fresh rosemary
Salt and black pepper to taste
30 ml (2 tbsp) balsamic vinegar
60 ml (¼ cup) olive or avocado oil
15 ml (1 tbsp) chopped fresh rosemary
15 ml (1 tbsp) honey
1 slice feta, crumbled
6 sundried tomatoes, sliced
Handful each of baby spinach, basil and rocket

Directions

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

Tips

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

(Recipe: Food Consultant, Heleen Meyer)

Try these 5 tasty alternatives to meat

October 21st, 2019 by Content Editor

Swapping out meat for alternatives has ample benefits. For example, the vegetarian diet contains fewer calories, has less fat and could make you gain less weight.

These nutritious, tasty alternatives to meat will satisfy your taste buds and have you wanting more.

Mushrooms

Craving a steak? The large meaty tops of immune-boosting Portobello mushrooms are ideal. They may not taste like steak, but the texture makes it a good swap in dishes like skewers or stacked burgers. Make your mushroom steaks by marinating the mushrooms in a large sealable plastic bag. Use olive oil, salt, pepper, herbs and spices of your choice or use a steak marinade if you prefer. Grill them on high for five to seven minutes.

Great on fresh rolls as a burger, on a skewer or on their own.

Legumes

If you’re a fan of lasagne with ground beef or a hearty sausage breakfast, legumes are the perfect swap. They’re packed with protein and vitamins. Lentils and beans are particularly good choices because if they’re prepared properly, they have a similar texture to ground beef. Use your legume of choice as a substitute to make meals like lentil lasagne and chickpea burgers.

For lasagne, combine cooked lentils with herbs, pureed tomatoes and spices. Layer with lasagne sheets and sprinkle with a cheese of your choice.

Cauliflower

From boiling to mashing and even as rice, this fluffy looking vegetable is well known as a delicious alternative in meals. But did you know you can use it as a swap for poultry too? Prepared with the right ingredients, cauliflower steaks make a great main affair or a scrumptious side dish. Furthermore, munching on cauliflower will give you a B-vitamin boost.

To prepare, place cauliflower steaks on a baking sheet in a tray. Marinate with olive oil, lemon juice and spices of your choice. Roast for 15min on 200 °C. Flip and roast until tender and golden. Good toppings include roasted tomatoes, cheese and olives.

Eggplant

Known for its meaty texture, eggplant will satisfy even the most carnivorous palate and it’s filled with fibre and nutrients, but low in calories.

To prepare the eggplant parmesan, use sliced and peeled eggplants. Dip them in egg and breadcrumbs. Bake in an oven for 5 minutes per side at 175 °C. Once cooked, layer on a bed of spaghetti sauce in a baking tray.

Sprinkle with cheese and repeat until you’ve used all your ingredients, ending with cheese. Bake for 35 minutes and sprinkle with basil.

Tofu

A vegetarian favourite and the sweet spot when it comes to a chicken alternative, tofu takes on the flavour of whatever it’s seasoned and cooked with. Tofu comes in a firm, medium or silken variety, so choose firm tofu if you’re substituting it for meat in a recipe.

Tofu works well as substitute in numerous dishes, including stir fries, rice dishes, curries, sandwiches and even scrambles. The softer, silken kind is perfect for making smoothies, while the medium kind makes for creamy, delicious soups.

To use tofu, unwrap it and drain any excess liquid. Wrap it in a clean, dry dishtowel for 10 to 15 minutes so it’s completely dry. Then cut or crumble.

References:

3 corn recipes for starters, mains or desert

June 16th, 2019 by Content Editor

Corn is packed with fibre, vitamins and minerals. But did you know that it can also be used to make delicious main meals, salads and desserts?

Starters – Corn and Zucchini Salad with Feta

Ingredients

4 ears of corn, husked.
Kosher salt.
4 small zucchini, thinly sliced lengthwise.
8–10 zucchini blossoms, torn into large pieces (optional).
¼ cup coarsely chopped fresh basil.
¼ cup coarsely chopped fresh flat-leaf parsley.
⅓ cup of olive oil.
¼ cup white wine vinegar.
½ tsp crushed red pepper flakes.
Freshly ground black pepper.
1 cup of feta, crumbled.

Method

Cook the corn in a large pot of boiling salted water until bright yellow and tender, about 3 minutes.
Transfer to a plate and let it cool.
Cut kernels from cobs and place in a large bowl. Add zucchini, zucchini blossoms, basil, parsley, oil, vinegar, and red pepper flakes and toss to combine; season with salt and pepper.
Top with feta and serve.

Tip: Corn can be cooked one day ahead. Cut kernels from cobs; cover and chill. Bring to room temperature before using.

Mains – Corn Fritters

Ingredients

2-4 eggs.
2 scallions, both white and green parts, thinly sliced.
1 stem green garlic, both white and green parts, thinly sliced.
1 cup grated sharp white cheddar cheese.
½ cup chopped coriander.
6 ears of corn, shucked.
1/3 to 1 cups whole wheat flour.
Sea salt, to taste.
Freshly cracked black pepper, to taste.
Olive oil, for frying.

Method

Slice the tops of the kernels off the corn, leaving approximately 3 cups of kernels. Transfer to a large bowl.
Add 2 eggs, scallion, green garlic, cilantro, cheese, and 1/3 cup flour to the bowl of corn kernels.
Season well with salt and pepper.
Combine all the ingredients (preferably using your hands) until well combined. Take a golf ball-sized scoop of the mixture and squeeze in your palms. If it’s barely holding together, mix in another egg and 1/3 cup of flour.
Test again; and if they hold together, they are ready to fry.
Heat 1 tablespoon of oil in a large skillet over medium-high heat. After lightly oiling your hands, prepare a golf ball-sized amount of batter and carefully drop into the oil.
Reduce heat to medium and gently flatten with a spatula. After 2 minutes, flip the fritter and cook for 2 minutes until evenly golden. Transfer to a paper towel-lined dish and immediately season with sea salt.
Continue cooking fritters, continuously replenishing oil in the pan, until all the batter is used. If the batter begins to dry during frying process, simply mix in a final egg and 1/3 cup of flour.

Desert – Sweetcorn Crème Brulé

Ingredients

2 cups of heavy cream.
1 corn on the cob, kernels cut off and cob chopped.
Pinch of salt.
5 tablespoons brown granulated sugar.
¼ vanilla bean, scraped.
3 large egg yolks.

Method

In a small bowl, mix together 2 tbsps of sugar with the scraped vanilla bean until it’s evenly spread throughout the sugar.
In a saucepan, combine the heavy cream, chopped cobs, corn kernels, salt and vanilla sugar.
Bring the cream to a light boil; immediately turn off the heat, cover and allow to steep for 30 minutes.
Run the cream through a sieve, pressing the kernels with the back of a wooden spoon to release any liquids.
Preheat the oven to 148°C. In a separate bowl, whisk together the remaining sugar (3 tablespoons) and egg yolks.
Ladle 1/4 cup of the warm cream mixture into the egg yolks, whisking the entire time. Add the remaining warm cream mixture and whisk until completely combined.
Run the mixture through a fine-mesh sieve to catch any eggy bits that might have cooked. Divide the custard between ramekins (you should be able to fill about 5 to 6).
Place the ramekins in a large baking dish. Transfer the baking dish to the rack of the oven and then, using a kettle, pour enough water into the baking pan so it reaches about halfway up the sides of the ramekins.
Bake for 20-25 minutes, until firm but still jiggly. Carefully remove the warm ramekins and allow to cool slightly on the kitchen counter before transfer to the fridge to chill for 2-3 hours.
Sprinkle 1 1/2 tsp of sugar over each custard.
Using a torch that’s about 4cm above the surface of the custard, consistently move the flame until the sugar bubbles, turns a light golden brown and creates a smooth surface.
Serve.

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:

The truth about red meat

February 20th, 2018 by The Hello Doctor Team

That juicy steak you’re about to order might seem like the best option for supper, but you may be served a side of ill health. Meat is packed with essential vitamins, minerals and protein, but an excess of meat in your diet can harm your health in the long run.

What’s the risk?

Research suggests that one of the most common risks of eating too much red meat is heart disease. Some red meats contain high levels of saturated fat. This raises cholesterol and increases the risk of heart diseases.

Large-scale studies by the American Osteopathic Association and the National Institutes of Health, found that eating red meat raises mortality rates. They also found that death rates are higher when red and processed meats are eaten daily.

Besides the risk of heart disease, red meat may also lead to high blood pressure.

Choose wisely

If the thought of cutting meat out of your diet makes you lose your appetite, don’t worry. To get started, include healthier meat options in your diet.

Choose the leanest option when shopping or ordering at restaurants. The white layer around meat is the fat, so choose meat that has a thin layer or no layer at all.
Processed meat options like burger patties, mini steaks, sausages and salami are generally high in fat and salt, so go easy or avoid completely.
Hidden processed meats are often found in pastries like pies and sausage rolls. Try to cut these out as well.
Choose white meat like chicken without the skin as it’s lower in fat.
Healthy meat should be elastic and a little stiff, with a savoury aroma.
Stick to a maximum of 70g of meat per day.

Cook clever

Grill your meat instead of frying.
Cut off any visible fat and skin before cooking.
Don’t add extra fat or oil when cooking meat.
Use more vegetables than meat when making dishes like stews and curries.
Eat meat in its purest form and avoid too much processed items like sausages, salami and bacon.

Meaty swaps

Instead of having meat in every meal, why not swap it for these meaty vegetable alternatives:

Mushrooms are earthy, meaty, rich and a tasty swap for meat. Mushrooms are a good substitute as they’re filling and healthy. Sauté mushrooms with some thyme, black pepper and balsamic vinegar. Use as yummy burger fillings on a crispy wholewheat roll or stuffed with pecan nuts before cooking.

Eggplant might not come to mind immediately but this vegetable has a meaty taste and is versatile. Think eggplant burgers with melted cheese, eggplant meatballs, eggplant chips or even eggplant noodles as a substitute for pasta when shredded.

There’s a reason why lentils are a favourite stand-in for meat options, especially ground meat. They cook quickly, a little goes a long way and lentils are inexpensive. If seasoned well, they can be used to make burger patties, hearty stews and tasty meatballs.

Roasted, baked, mashed, or boiled, potatoes deserve to be the star of the meal sometimes. It makes a filling replacement for meat, especially when combined with cauliflower. Meal options could include creamy potato and cauliflower soup, a potato and cauliflower burger or even baked potatoes with yummy, healthy toppings like chopped tomatoes, green onion, chilli and low-fat yoghurt for a creamy texture. Just go easy on portions though; remember, potatoes are carbs.

References:

Do vegans live longer?

May 8th, 2017 by The Hello Doctor Team

What’s the fuss about going vegan? The animal-free diet means that you abstain from animal protein and products. These include eggs, dairy products, fish and anything else that contains animal substances. The vegan lifestyle excludes all forms of animal cruelty and exploitation in clothes and everyday products.

For the most part, we know that genetics, our overall environment and lifestyle choices play important roles in how well we age – and how long we live. Recently though, the case for vegans living longer has been gaining traction, in big part, thanks to vegans generally making healthier lifestyle choices.

“Every three percent increase in calories from plant protein was found to reduce the risk of death by 10 percent,” this according to a 2016 study in JAMA Internal Medicine Journal. The study looked at 130 000 people over a period of 30 years.

What do vegans eat?
This diet is packed with organic and raw produce. Vegans get their protein from fruit, natural soy, lentils, beans, quinoa, artichokes, green peas, oats, chia seeds, broccoli, asparagus, chickpeas, spirulina, almonds and peanut butter.

Is this enough?
A common concern about vegan diets is if it provides the necessary vitamins for your body. Yes! These are the essential vitamins we all need and where to find them in food.

Fish-free Omega 3: Canola oil, flaxseed and flaxseed oil, soy beans and walnuts.
Vitamin B 12: While this vitamin is exclusively found in animal products, vegans can opt for soy products, and vitamin-enriched cereals; fortified soy products and vegan Vitamin B12 supplements.
Vitamin D: Almond milk, juices, margarines and supplements.
Iron: Wholegrains, spinach, prune juice, watermelon, dried fruits, green leafy vegetables, sea vegetables and nuts and seeds.
Calcium: Dark green vegetables, soy yoghurt, soy milk, cereals and juices.
Zinc: Spinach, corn, nuts, soy foods, pumpkin and sunflower seeds, lentils and peas.

Is plant protein good enough?
Protein sourced from animals provides enough amino acids for the body and they work better because there are similarities with the ones in our bodies already. Plant protein lacks an element or two of the amino acids the body needs. There are certain “essential” proteins that your body can’t produce, and can only get through food. Still, meat-free diets can reduce the risks of developing type 2 diabetes, cancer and high blood pressure.

Good to know
A vegan diet could mean a vitamin deficiency as some foods don’t have the necessary vitamins that your body needs. Vitamin B-12, which is mainly found in animal product, is one of the vitamins that a vegan diet lacks. A deficiency could lead to blindness and anaemia. Before you rush off to stock up on all the vegan goodies you’ll need, be sure to chat to your doctor to get his opinion on your overall health needs.

References

The ultimate breakfast

March 24th, 2014 by The Hello Doctor Team

Breakfast remains the most important meal of the day. Yes, you’ve heard that saying many times, but is there any truth to it? Without a doubt! Not only does a healthy breakfast kick-start your metabolism, it also gives you energy for the day and recharges your brain and body. Breakfast also sets the stage for smart choices for the rest of the day. Breakfast skippers tend to overeat later in the day and often battle with weight gain – despite the fact that people believe they will lose weight if they skip breakfast. A good breakfast is great to help regulate your blood sugar levels during the day.

If you’re the type of person who can’t eat early in the morning, or simply don’t have time to eat before you head off to work, then a bit of planning can go a long way. Take something that you can eat at work once you arrive, for example oats or whole wheat toast and boiled eggs. They’re nutritious and cheap breakfast options.

For weekend options, when you have a bit more time, why not try this – our version of the ultimate breakfast.

Continue reading “The ultimate breakfast”

Red kidney bean and corn salad

December 12th, 2013 by The Hello Doctor Team

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.

Continue reading “Red kidney bean and corn salad”

Roasted baby marrows with thyme and garlic

December 11th, 2013 by The Hello Doctor Team

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”

Cumin-roasted sweet potatoes

December 10th, 2013 by The Hello Doctor Team

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

December 9th, 2013 by The Hello Doctor Team

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.

Continue reading “Mixed bean casserole soup”