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Recipes

Recipes
December 9, 2013

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. (more…)

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Recipes
December 8, 2013

Blueberry pancakes

For type II diabetes, 50% - 60% of the diet should be foods that are high in complex carbohydrates, such as in this recipe, as they release their glucose content slowly. Blueberries also have a low GI rating. (more…)

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Recipes
December 8, 2013

Beetroot, walnut & watercress salad

Beets have a low GI, making them a good choice for diabetes. To save time, microwave the beetroot, rather than roast them, unless you roast them the day before along with something else. The watercress can be replaced by baby spinach leaves. (more…)

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Recipes
December 6, 2013

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. (more…)

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Recipes
December 6, 2013

Pan-seared tuna with lime pepper crust

Tuna is rich in omega-3 fatty acids, which can help reduce your risk of heart disease. Omega-3 fats also help lower blood pressure and regulate your heart rate. Aim to eat omega-3 rich oily fish such as salmon, tuna and mackerel 2-3 times a week. In this recipe, tuna can be substituted with salmon steaks. (more…)

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Recipes
December 5, 2013

Vegetarian stuffed and baked peppers

Looking for a tasty vegetarian meal for supper? Try this! Roasted peppers are great as a main meal or as a side meal with fish or salad. (more…)

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Recipes
December 5, 2013

Peppers stuffed with corn and crab meat

A colourful, tasty recipe you can share with your friends, and it has the added benefit of being trigger-free if you’re asthmatic. (more…)

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Recipes
December 3, 2013

Grilled steak

Beef has a bad rap, but it can be good for you -- it's a great source of protein, iron, and heart-healthy B-vitamins. Choose lean cuts and grass-fed meat to make your meal a healthy one. (more…)

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Recipes
December 3, 2013

Grilled herbed chicken breasts

Lean meat, such as chicken and turkey are healthy options – especially if they’re grilled either on the braai or under the oven grill. (more…)

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