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Tag: winter

Winterise your workout!

June 20th, 2020 by The Hello Doctor Team

The winter season – rain, wind and icy temperatures – doesn’t exactly give you that urge to stick with your summer workout schedule; we know the feeling. But unless you want your 6-pack to turn into a keg, you need to keep up with your training programme. Here are our tips to help you push through.

Go straight to the gym after work

The majority of us have said to ourselves, “I’ll go home for 30 minutes and then head off to gym.” – how often has that worked? Once you shut your front door on the dark and gloomy sky, watching TV with a cup of hot chocolate seems like a much better idea. Let’s help you change that attitude. Now.

Pack your gym bag the night before and leave it at the front door. In the morning, drop it in the boot of your car. Now, you have no reason to stop at home. Think about your workout as you’re driving to the gym, to keep your mind on track.

Draw up a weekly workout plan

You’ve seen those guys wandering aimlessly around the gym – wasting time. It’s best to have your workout planned before you get there. This way you’ll actually get through your training much quicker.

A solid 30min-45min workout is much better for you than walking around doing one exercise every 10 minutes.

Ask a friend to train with you

We know that the winter weather really tests your ability to stay motivated, but it’s essential for your progress. If you find it’s lacking, give a friend a call and ask them to join you at the gym; they will be your personal motivator.

Also, it’s a good idea to have a friend to train with you because they can be your “spotter”, to help you push out “just…two…more…reps!”.

Book a session with a personal trainer

Your friend may decide, at the last minute, that he would prefer to stay at home and watch TV. Make an appointment with a personal trainer; they get paid to be at the gym. They’re also expert motivators and can help you with form and technique.

IMPORTANT: Exercise is your sure-fire de-stressor. It releases endorphins – the feel-good hormone – and will give you the physical and mental energy to push you to the gym.

The results: Your body will thank you by keeping you looking and feeling great! Remember, working out keeps you healthy and when it comes to your wellbeing, there is no offseason.

References:

Sandwich recipes to soothe the Autumn chill

March 19th, 2020 by Content Editor

Bacon grilled cheese

Ingredients

Makes 2 sandwiches

  • 4 slices honey oat bread
  • 2 tbsp butter, softened
  • Mozzarella cheese, sliced
  • 4 slices crisp-cooked bacon
  • 1 small avocado, peeled, pitted, and sliced
  • 2 tomato slices
  • 1 tbsp mayonnaise
  • 1 tsp. honey

Method

  • Butter one side of all the bread. On the unbuttered sides of 2 slices place cheese, bacon, avocado, and tomato. Combine mayonnaise and honey. Spread on unbuttered side of remaining 2 bread slices. Place mayonnaise side down on top of tomatoes.
  • In a pan, cook over medium heat 4 to 6 minutes, until toasted and cheese is melted, turning once.

Lamb pitas and yoghurt sauce

Makes 8 servings.

Ingredients

  • 2 tbsp olive oil
  • 1 kg lamb stew meat (cut into pieces)
  • 1 large onion, chopped
  • 1 garlic clove, minced
  • 1/3 cup tomato paste
  • 1 ÂĽ tsp salt,
  • 1 tsp dried oregano
  • ½ tsp dried basil
  • 1 medium cucumber
  • 1 cup plain yoghurt
  • 8 pitas warmed
  • 4 plum tomatoes, sliced

Method

  • In a large pan, heat oil over medium-high heat; brown lamb in batches. Transfer lamb to a slow cooker, reserving drippings in the pan.
  • In the drippings, sautĂ© onion over medium heat until tender, 4-6 minutes. Add garlic and tomato paste; cook and stir for 2 minutes. Stir 1 teaspoon salt, oregano and basil. Add to lamb. Cook, covered, on low until lamb is tender.
  • To serve, dice enough cucumber to measure 1 cup; thinly slice remaining cucumber. Combine diced cucumber with yoghurt and remaining salt. Fill pita with lamb mixture, tomatoes, sliced cucumbers and yoghurt mixture.

Freeze option: Freeze cooled lamb mixture in freezer containers. To use, move the mixtures into the fridge overnight. Heat through in a saucepan, stir occasionally and add a little broth or water if necessary.

Golden crispy chicken sandwiches

Ingredients

  • 3 to 4 boneless chicken breasts
  • 2 tbsp olive oil
  • Coarse salt and freshly ground pepper to taste
  • 2 large eggs
  • 2 tbsp milk
  • ÂĽ tsp ground nutmeg
  • ÂĽ tsp ground cinnamon
  • ÂĽ cup honey mustard
  • 12 slices whole-grain bread
  • 1 cup baby spinach leaves
  • 1 ripe pear, thinly sliced
  • 12 slices Swiss cheese

Method

1. Slice chicken breasts in half horizontally, creating thin cutlets. Heat 1 tablespoon oil in large non-stick pan over medium-high heat. Season chicken with salt and pepper; cook, stirring occasionally, about 5 minutes, turning once, until no longer pink in centre. Remove to plate.

2. Whisk eggs, milk, nutmeg, and cinnamon together until well blended in a shallow dish. Spread mustard on 1 side of each bread slice; place mustard-side up on work surface. Layer 6 slices evenly with 1 piece of cheese, spinach, pear, chicken, and a second piece of cheese; top with remaining slices of bread (mustard-side down). Gently press together.

3. Heat remaining 1 tablespoon oil in a large non-stick pan over medium heat. Using a wide spatula, carefully dip each sandwich into egg mixture, coating both sides. Place in hot pan. Cook, stirring occasionally, turning once, about 5 minutes or until golden brown.

Tips

1. If you prefer, bake the sandwiches in a 200°C/400 F oven until golden brown and crisp.

2. Add sliced ripe avocado, or crisp Granny smith apple for a delicious variation. Enjoy with honey mustard sauce.

References

Warm your belly with these delectable broths

February 20th, 2020 by The Hello Doctor Team

Broth and stock are both flavourful liquids used in many dishes. Drinking bone broth regularly can help to improve gut health, joint health, wound healing and strengthen immunity

Make some flavourful nutrient-based liquid today with these easy recipes.

Healing chicken broth

Ingredients

  • 6-8 chicken wings (or 2-3 legs)
  • 8 cups of water
  • 1 onion, roughly chopped
  • 3 carrots (big), roughly chopped
  • 5 celery stalks roughly chopped
  • 4 cloves of garlic, unpeeled, cut once
  • 2 cm of ginger, roughly chopped
  • 2 handful of your favourite herbs (parsley/mint/coriander/thyme)
  • 1 tbsp apple cider vinegar
  • ½ tsp of salt
  • Optional: 3 bay leaves, whole

Method

  • Add all ingredients in one pot and slowly cook for 4-5 hours or overnight.
  • Take out the bones and meat. (You can use the meat with fresh veggies, 1 cup of the broth and water to make your own chicken soup.)
  • Put the stock through a sieve.
  • Store and use.
  • Keep the excess broth up to 4 days in the fridge and up to 3 weeks in the freezer.
  • When using chicken broth in recipes, make sure to skim off the fat layer.

Pot vegetable broth

  • 1 tbsp avocado or coconut oil
  • 1 medium onion (with skins, finely chopped)
  • 4 cloves garlic (with skins, finely chopped, or use garlic-infused olive oil)
  • 4 medium carrots (with skins, finely chopped)
  • 4 stalks celery (finely chopped)
  • 1-2 tsp each salt and black pepper (plus more to taste)
  • 9-10 cups water
  • 1 cup chopped greens (kale, spinach leaves, etc.)
  • ½ cup chopped fresh parsley
  • 1 small handful fresh thyme
  • 1 small handful fresh rosemary
  • 2 whole bay leaves
  • 4-5 tbsp tomato paste

Method

  • Heat a large pot over medium heat. Add oil, onion, garlic, carrots, and celery. Add ½ teaspoon each sea salt and black pepper and stir to coat. SautĂ© for about 5 minutes or until softened and slightly browned, stirring often.
  • Add water, greens, parsley, thyme, rosemary, bay leaves, and another ½ teaspoon sea salt and black pepper and increase heat to medium-high until the mixture comes to a boil. Once boiling, reduce heat to a simmer and add tomato paste. Stir to combine and loosely cover.
  • Continue cooking for at least 30 minutes, preferably 45 minutes to an hour. The flavour will deepen the longer it cooks.
  • Just before you’re done cooking, taste and adjust flavour as needed.
  • Let cool slightly before pouring over a strainer into another pot. Then divide between glass mason jars.
  • Let cool completely before sealing. Store in the fridge up to 5 days or in the freezer up to a month. Perfect for use in soups, recipes, gravy, and more.

Beef bone broth

  • 500g bone-in beef short rib
  • 1kg beef shank or oxtail
  • 1kg beef knucklebones or neck bones, or a combination of both
  • 2 tbsp extra-virgin olive oil
  • 2 tbsp tomato paste
  • ÂĽ cup apple cider vinegar
  • 3 carrots, peeled and coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 2 onions, halved and peeled
  • 1 can tomatoes (they can be whole, peeled or diced)
  • 1 head garlic, excess skins removed, top chopped off to expose the cloves
  • 2 bay leaves
  • 1 bunch fresh flat-leaf parsley
  • ½ bunch fresh thyme
  • 8g dried mushrooms
  • 1 tbsp black peppercorns

Method

  • Heat oven to 180 °C. Place meat and bones in a roasting pan or on a large rimmed baking sheet.
  • Drizzle with olive oil, turning to coat, then brush all over with tomato paste. Roast until browned for 30 to 35 minutes. They don’t need to cook all the way through but to just develop some colour.
  • Put roasted meat and bones in a pot and add vinegar and enough cold water to cover. Bring to a boil, then reduce to a low simmer, uncovered, for 2 to 3 hours. While simmering, occasionally skim fat and foam from the top using a ladle.
  • Add all the remaining ingredients. Continue to simmer, uncovered, for a minimum of 3 hours. If using knucklebones, simmer overnight, 9 to 15 hours, so the knucklebones have enough time to break down.
  • Remove meat and bones; reserve meat for another use (like soup). Pour broth through a fine-mesh strainer into a large heatproof bowl. Once the broth has cooled, store in the fridge in an airtight container.

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
  • ÂĽ 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
  • ÂĽ 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
  • ÂĽ cup fresh chives, chopped
  • 1 fresh lemon, cut into wedges

Method

  • Preheat the oven to 180Ëš
  • 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. SautĂ© over medium heat, stirring continuously until the onions are translucent and golden. Add thyme, oregano, basil, salt and pepper, and sautĂ© 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:

 

Are heaters bad for your health?

August 3rd, 2017 by The Hello Doctor Team

Can’t imagine life without your heater? If your winter warmer burns fuel, you may have to, after finding out what it’s doing to your health.

How it affects your breathing

While they can do wonders to beat the chill, heaters that run on petroleum, gas, paraffin, oil, or charcoal can produce carbon monoxide. When breathed in, carbon monoxide takes the space of oxygen in the blood. This means that less oxygen is delivered to the heart, brain and other vital organs. Without enough oxygen, you could lose consciousness and eventually suffocate.

If you are exposed to carbon monoxide for a very long time, your have a higher risk for respiratory diseases and damage to your brain and heart. What makes carbon monoxide even more dangerous is that you can’t see, smell or taste it. By the time you notice something’s wrong, it may be too late.

Coal heaters are a major concern in SA. Many households have access to electricity, but choose to use coal because it costs less. While coal may heat your home, it is also one of the top sources of air pollution. According to a study in the Journal of Energy in Southern Africa, as many as 2 000 children die each year because of respiratory infections caused by air pollution. Coal can also irritate your eyes, nose and throat, and aggravate illnesses like TB and asthma.

Risk of injury

Heaters also carry a high risk of fire and injury. Every year, millions of South Africans die in house fires caused by accidents involving heating devices.

Heaters, especially those enclosed in a non-metallic case, become extremely hot if left on for long periods of time. If they are touched by accident, they can cause severe burns. Children and pets are most at risk for this.

So, are electric heaters better than coal, when it comes to fire-hazards? Unfortunately not: they use a lot of electricity and can easily overload circuits. An overloaded circuit can cause power failures, faults and even fire. Electric heaters can also cause accidental electrical shock from faulty wiring, incorrect use, or defects in the manufacturing process.

Warm up safely

  1. Keep the heater at a reasonable temperature so you don’t overheat the room. Read the user manual and follow the instructions.
  2. Never leave your heater unattended. Always switch it off when you go out, and unplug it! Store it when it’s not in use.
  3. Never put anything on top of the heater, even when it’s switched off.
  4. Install the heater out of reach of children and pets.
  5. Place it on a flat, level surface, never on a cabinet, table or carpet!
  6. Plug it directly into a wall outlet. Don’t use extension cords or multi-plugs, which could overheat and start a fire.
  7. Make sure there’s nothing that can catch alight within one metre of the heater. In the case of a fireplace, put up a screen to prevent sparks from setting anything on fire.
  8. Put a bowl of water in the corner of your room while using the heater. This will help keep the moisture levels in the air in check.
  9. Open the doors and windows to get fresh air circulating. This will help get rid of pollutants and clean the room naturally.
  10. Dress appropriately. Don’t depend on the heater to keep out the cold.


References:

6 Cheap meals to get you through winter

June 23rd, 2017 by The Hello Doctor Team

It’s cold, it’s rainy and you just want comfort food, without blowing your budget. Look no further. With just five ingredients, you can conjure up a hearty and filling soup. No need to spend money at a restaurant, find these ingredients in your grocery cupboard.

Cauliflower soup
Ingredients:

  • 1 cauliflower head (size of your choice).
  • 4 cups of water.
  • 2 tsp of salt.
  • Olive oil.
  • A tablespoon of unsalted butter.

Method:

  1. Bring water to a boil and add 2 teaspoons of salt.
  2. Add cauliflower and cook until soft.
  3. Purée the cauliflower and water.
  4. Add a tablespoon of unsalted butter for taste.
  5. Serve in bowls and drizzle with olive oil.

Optional:

  • ½ finely grated Parmesan cheese.
  • 1 teaspoon to 1 tablespoon of fresh lemon juice (enhances the taste of the soup).

Tomato soup
Ingredients:

  • 2 cans of tomato puree.
  • 4 tablespoons of butter.
  • 3 minced garlic cloves.
  • 2 cups of tomato juice.
  • 1/3 cup of heavy cream (thickens and makes soup extra creamy and tasty).
  • Salt and freshly ground pepper.

Method:

  1. Melt the butter over medium heat in a pot.
  2. Add minced garlic and sauté (pan fry).
  3. Pour in your tomato puree and chicken stock and bring everything to a boil.
  4. Reduce the heat and simmer.
  5. Season with salt and pepper.
  6. Ladle out the soup into a bowl and drizzle with a dollop of cream.

Optional:

  • ÂĽ chopped fresh basil.
  • Grated cheddar cheese.

Butternut soup
Ingredients:

  • 1kg of butternut peeled and chopped.
  • 1 medium onion chopped.
  • 2 tablespoons of butter.
  • 1 cup of water.
  • Salt and pepper.

Method:

  1. In a large pot, melt the butter, and fry the onions and garlic until soft.
  2. Add the chopped butternut, water, chicken stock and bring to a boil.
  3. Allow to simmer for about 30 minutes until the butternut has softened.
  4. Remove from heat and use a blender or food processor for smooth consistency. (If not, mash the butternut until smooth)
  5. Season to taste with salt and pepper. Don’t overdo the salt! Remember to stick to the recommended daily limit of one teaspoon a day.

Optional:

  • A teaspoon of nutmeg.
  • Fresh heavy cream.
  • Chunky bacon pieces.
  • A Greek salad or crunchy bread.

Split pea soup
Ingredients:

  • 2 ½ cups of dried split peas.
  • 2 tablespoons of butter.
  • 1 medium sized chopped onion.
  • 3 medium sized carrots, chopped into small pieces.
  • Salt and pepper to taste.

Method

  1. Melt the butter over medium-high heat.
  2. Gradually start adding the onions and carrots.
  3. Sauté until the vegetables are soft.
  4. Add peas and water and bring to a boil.
  5. Reduce heat to a medium-low heat.
  6. Partially cover the pot and cook for about an hour until peas soften.
  7. While cooking keep stirring to ensure consistency.
  8. Add salt and pepper for taste.

Optional:

  • 4 slices of bread, crusts removed, cut into cubes.
  • 1 to 2 tablespoons fresh lemon juice.
  • A cup of diced ham or cooked bacon.

Sandwiches

Enjoy a delicious and filling lunch with these easy five ingredient sandwiches.

Grilled chicken and pineapple sandwich:
Ingredients:

  • 1 boneless chicken breast.
  • 1 wholewheat roll.
  • Olive oil & balsamic vinegar
  • Pineapple (optional).
  • Lettuce leaves.

Method:

  1. Preheat oven or pan to medium heat, and drizzle with a little oil.
  2. Grill or fry chicken until cooked through.
  3. Place pineapple in oven or pan, cook until charred.
  4. Toast your rolls (optional).
  5. Place lettuce leaves onto the bottom roll.
  6. Top your roll with chicken and pineapple.
  7. Add the olive oil and balsamic mix on top of the the roll.

Optional:

  • A slice of cheese.
  • Slices of tomato.
  • Salt and pepper.

Egg in a hole sandwich
Ingredients:

  • 2 slices of rye bread.
  • 1 egg.
  • 2 slices of bacon.
  • Oil
  • 2-3 slices of fresh tomato.

Method:

  1. Cook the bacon in the oven or a pan until golden brown.
  2. Cut a hole in the centre of one slice of bread, and brush both sides with oil.
  3. Toast your bread in the pan (with the hole on the one side) until lightly browned.
  4. Crack the egg into the hole and season with salt and pepper.
  5. Cook until the egg white is set.
  6. Toast the other slice of bread and set aside.
  7. Layer the bacon and tomato on the full slice of toast.
  8. Top the sandwich with the egg-in-a-hole slice.

Optional:

  • Slices of avocado.
  • Slice of cheese.

References

Enjoy a healthy, hearty roast this winter

June 23rd, 2017 by The Hello Doctor Team

There’s nothing more comforting than a homemade roast on a blistering cold day. Warm up with these tasty, easy roast recipes.

Lemon and herb roasted fish

Ingredients

  • 1 whole fish, cleaned and scaled.
  • Olive oil.
  • 1 lemon, thinly sliced.
  • 1 onion, thinly sliced.
  • 3 garlic cloves, crushed.
  • ÂĽ cup chopped mixed herbs. Thyme, oregano, and parsley are good choices.
  • Salt and pepper.

Method

  1. Preheat the oven to 230°C.
  2. Put the fish on a baking sheet. Make three crosswise slashes down to the bone on each side of the fish.
  3. Rub the fish with some olive oil and season with salt and pepper. (Not too much!)
  4. Stuff each slash with a lemon slice and some herbs.
  5. Stuff the cavity with the onion slices, garlic and remaining lemon slices and herbs.
  6. Roast for about 20 minutes, until the flesh is opaque.
  7. Enjoy with a side of vegetables or a fresh salad.

Perfect roast beef

Ingredients

  • 1kg rump roast.
  • 2 medium onions, peeled and quartered.
  • 2 carrots, peeled and chopped.
  • 2 celery sticks, chopped.
  • 1 bulb of garlic, broken into cloves.
  • 1 bunch of mixed herbs. Thyme, rosemary or bay leaves work well.
  • Olive oil.
  • Salt and pepper.

Method

  1. Remove the rump from the fridge 30 minutes before you want to cook. Room temperature meat roasts more evenly than very cold meat.
  2. Preheat the oven to 240°C.
  3. Pile the vegetables, garlic, and herbs in a large roasting tray, and drizzle with a little olive oil.
  4. Rub the rump with olive oil, and season well with salt and pepper. Then, place it on top of the vegetables.
  5. Place the tray in the oven. Turn down the heat immediately to 200°C.
  6. Let it cook for an hour for medium beef. If you prefer it medium-rare, take it out 10 minutes earlier. If you want it well done, leave it in for another 10 to 15 minutes.
  7. Baste the meat halfway through cooking. Add a splash of water to the vegetables if they look dry.
  8. When it’s done, transfer the beef to a cutting board. Cover it with a layer of tin foil, and let it rest for 15 minutes.
  9. Slice and serve with roasted vegetables and potatoes.

Whole roasted cauliflower

Ingredients

  • 1 large cauliflower.
  • Olive oil.
  • Salt

For the sauce:

  • â…“ cup blanched almonds.
  • 2 garlic cloves, peeled.
  • 2 tablespoons butter.
  • 2 teaspoons white wine vinegar.
  • ½ cup parsley, mint, coriander, or a combination.
  • 1 teaspoon red pepper flakes.
  • Salt and pepper.

Method

  1. Place a heavy oven-proof skillet or baking sheet in the oven. Put a small pan of hot water on the floor of the oven to create steam. Then, turn the oven on to 190°C.
  2. Break off and throw away the leaves from the cauliflower. Cut off the bottom of the stem. Use the tip of a small, sharp knife to cut off the leaves close to the stem.
  3. Carefully, cut out the hard core of the cauliflower. Leave the main stem intact. Make sure not to cut through the florets.
  4. Rinse the cauliflower. Place it on a work surface, core side up.
  5. Drizzle with olive oil. Rub the oil all over the cauliflower until evenly coated. Sprinkle with salt.
  6. Place the cauliflower on the hot pan in the oven, core side down.
  7. Let it cook for one to two hours, until tender all the way through. Baste the cauliflower with more olive oil as it cooks. It should brown nicely.
  8. Make the sauce: toast the almonds in a small frying pan over a low heat, until golden and fragrant. Set aside to cool.
  9. Combine the almonds, garlic and butter in a food processor until smooth. Mix in ½ cup of olive oil and the vinegar. Add the herbs and red pepper flakes. Season with salt and pepper to taste.
  10. When the cauliflower is done, transfer to a serving plate and cut it into wedges. Spoon the sauce around each wedge and enjoy.

References:

 

Five tips for winter lips

April 19th, 2017 by The Hello Doctor Team

Cold and miserable, winter is generally no fun. Worse still when the harsh weather dries out your skin, causing chapped lips which are painful and unappealing.

Besides the bleakness of winter, though, other factors can leave your lips a little wrecked. These include biting your lips, licking, or constantly touching your lips (you’re transferring bacteria from your hands, stop right now!), and dehydration. Some types of make-up could also aggravate your skin, so check if that lipstick that you love is the culprit.

What to do? Here are simple ways you can battle winter’s worst using simple home remedies.

Blast the dryness. Combine half a teaspoon of sugar with a dab of coconut oil and “brush” over your lips. This is a quick and efficient solution to exfoliate away the dryness while moisturising your lips at the same time. You can also get great results with a sugar and honey mixture.

Sun gets your lips too, so make sure you apply sunblock on your lips. Even better, invest in a lip balm that has a strong SPF. Remember, the winter sun is just as harsh as the summer sun.

Kiss clever. Okay, we understand it’s cold, and you want snuggles with your main squeeze but watch out for cold sores or fever blisters. These are small red blisters with a white centre which crop up on or around the lips. They can also be found inside the mouth, but this is less common. Cold sores are caused by the Herpes simplex virus type 1. Ideally, infection with HSV 1 or 2 can be prevented by stopping a child from kissing or touching someone with a noticeable cold sore. However, in practice, this is almost impossible as someone without symptoms can transmit the virus anyway. Avoid sharing eating utensils, particularly cups if possible. Sun exposure triggers cold sore recurrences in many people, so use a high factor sunscreen when outside. If the sore is caught very early, then an antiviral ointment will help.

Water wise. Drink up for healthy lips. Water isn’t just great for glowing skin; it keeps your lips fresh and hydrated too. Go easy on the coffee and teas, and choose water instead. FYI: one of the symptoms of dehydration is chapped and dry lips.

Smart lipstick. Give the matt look a miss for the cold season and try creamy lipsticks instead. Your lips will stay moisturised all season long and thank you for the kindness!

Quick tips

  • Aim to exfoliate your lips at least once a week.
  • Don’t lick your lips; it’s terribly drying.
  • Don’t share lip balms and lipsticks (the easy way to pick up germs and bacteria).

References

4 Hot tips to soothe those winter joints

May 17th, 2016 by The Hello Doctor Team

You don’t need a weather report to know that winter’s coming – the twinge in that old knee injury already warns you. And you aren’t imagining it: research shows that a drop in temperature can lead to more aches and pains. Here are some practical ways to manage your discomfort this winter.

Food and drink make a difference

Warm drinks help keep your body warm, and keeping your body warm will help alleviate joint pain. Don’t go for too much caffeine, but opt for tea and a hearty winter-soup. To further strengthen your bones, and decrease your risk of osteoporosis. the Arthritis Foundation also recommends a  diet rich in calcium. That doesn’t just mean milk – think salmon, yoghurt, broccoli or figs.

Keep your weight down

While it’s natural to want to eat more when it gets colder, excess weight puts pressure on joints already under strain. Shedding those extra kilo’s is especially important if you’re suffering from joint pain.

Flex those joints

It’s tempting to stay warm inside when the weather is cold and grey, but staying inactive can cause joint pain to flare up. You need regular movement to keep joints lubricated! Do stretches, indoor swimming, yoga – anything that you enjoy and can do daily. But listen to your body and don’t overdo it if you are hurting.

Take a warm bath

A hot bath can have real benefits, as long as you’re not also suffering from high blood pressure – if you are, stick to warm water. Add a handful of Epsom salts, which are rich in magnesium. This mineral is also important for bone and heart health.

The pain will pass

When weather-related pain strikes, it isn’t a permanent change and it will change when the weather lifts. Research is ongoing, but the discomfort is caused more by barometric pressure, than the actual cold. As soon as the pressure lightens, you should feel the pain reduce. Just keep warm, and do those gentle stretches

Source

http://www.communityhealthmagazine.com/family/seniors/article_9e3b276e-6e8c-11e4-b122-7baf4f3a73f6.html

Super affordable winter soup!

May 14th, 2016 by The Hello Doctor Team

It’s getting colder outside, but while temperatures are dropping, food prices are still going up! Here is a fragrant, golden chicken soup recipe that will make everyone feel better without breaking the bank. It’s not hard to make and it even freezes well!

Ingredients

  • 4 chicken thighs on the bone, excess fat removed
  • 15 ml (1 tbsp) olive or avocado oil
  • 1 onion, chopped
  • 2 cloves of garlic, crushed
  • 2 leeks, sliced
  • 3 celery stalks with the leaves, thinly sliced
  • 2 carrots, cut in diagonal slices
  • 3 baby marrows, cut in diagonal slices
  • 375 ml dry white wine, pure apple juice or diluted rooibos tea
  • 1, 75 litres water
  • 6 thick slices fresh ginger
  • 30 ml (2 tbsp) dried origanum and 2 bay leaves
  • 150 g broccoli, cut in florets
  • 100 g green beans, cut in thirds
  • 15-30 ml (1-2 tbsp) lemon juice
  • Salt and pepper to taste
  • A handful of fresh parsley, roughly chopped

Method

  1. Heat a large saucepan over medium heat and fry chicken, without any oil, skin side down until golden brown. Turn portions over and fry on the other side for a few more minutes. Spoon out and set aside. Remove the skin of the chicken if preferred.
  2. Heat oil in the same saucepan and sauté onion, garlic and leeks until soft. Add celery, carrots and baby marrows and sauté for a few more minutes.
  3. Stir in the wine, water, bay leaves, ginger and origanum with the chicken. Cover with a lid, and bring to the boil.
  4. Reduce the heat and simmer for 30 minutes or until the chicken is just cooked. Spoon out the chicken and remove the meat from the bone. Discard skin and excess fat if you haven’t already done so.
  5. Add broccoli and green beans and simmer for 5 minutes or until the broccoli is just cooked. Add the stripped chicken and heat through. Season to taste with lemon juice, salt and pepper and stir in the parsley. (Serves 6)

For more soup recipes:

Butternut soup

Mixed Bean Casserole soup

Broccoli and Cheese soup

Recipe: Food Consultant, Heleen Meyer

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