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Category: Recipes

Ostrich cubes with cashew crunch

August 1st, 2020 by The Hello Doctor Team

Love the red meat, but want to cut down on your fat-intake? Then Ostrich meat is the way to go! Ostrich meat is low in fat, cholesterol and kilojoules, and it’s a great source of protein and iron. Just note – because it is so low in fat, ostrich meat needs to be cooked on a high heat for a short period of time, or it will become tough and dry.

Add a tossed salad on the side, and you have a tasty, healthy, protein-rich lunch tomorrow!

Ingredients:

  • 4 ostrich fillets (100g each)
  • ½ cup (125ml) hot chutney
  • 2 tablespoons (30ml) red wine vinegar
  • 1 teaspoon (5ml) dried chilli flakes
  • Sea salt and black pepper to taste
  • 2 tablespoons olive or canola oil
  • Cashew Crunch:
  • 100g cashew nuts
  • 1 teaspoon (5ml) ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon paprika
  • ½ teaspoon (2ml) cayenne pepper
  • 1 teaspoon sea salt

Directions:

  1. Cut the ostrich fillets into bite-sized cubes.
  2. Mix the chutney, vinegar and chilli flakes together and season with salt and pepper.
  3. Toss the ostrich cubes in the chutney mixture and marinate for 30 minutes.
  4. Heat half the olive oil in a frying pan, add the ingredients for the cashew crunch and gently fry until golden and crunchy.
  5. Combine the cashew crunch in a food processor
  6. Heat the remaining oil in a heavy based frying pan, fry the ostrich cubes and cook in batches on high heat, turning regularly. Don’t cook the meat for longer than 5 minutes.
  7. Serve immediately, with cashew crunch on the side.

Note: Make this into a meal by crusting the top of the steak with the crunch, increase the cooking time to 10 minutes and serve with sweet potato mash, wilted baby spinach and walnuts.

Sip something spicy this winter

July 20th, 2020 by The Hello Doctor Team

Nothing warms your hands on a cold winter night quite like holding a hot mug of something, but maybe you’re getting tired of your usual tea? Well, here are two delicious warming drinks that include enough spice to warm you inside and out!

Chai Tea

This is easier to make than you think – there’s only one problem: once you know how, you may not want to drink anything else! It’s, literally, a three-step process to chai-tea heaven.

Ingredients

  • 8 cloves
  • 8 cardamom seeds
  • 2 cinnamon sticks
  • 4 black peppercorns
  • 1 piece fresh ginger (about 2cm) sliced
  • 2 cups whole milk
  • 4 bags black Ceylon tea

How to do it:

  1. Put the cloves, cardamom and peppercorns in a plastic bag and crush them with a rolling pin or a heavy-based pan.
  2. Place the cinnamon sticks, crushed spices, ginger, milk, and 2 cups water in a medium saucepan and bring it all up to a boil. Remove from heat, add the tea bags, cover, and let the mixture steep for 10 minutes. Then strain into cups and add a little stevia or honey to taste.

Hot Lemon Infusion

This is a hot drink that delivers a shot of anti-inflammatory and antioxidant properties from turmeric, while hydrating and warming you – and you can sip this all day.

Ingredients:

Juice of half a freshly squeezed lemon

  • 1 large cups of boiling water
  • 1/4 teaspoon turmeric
  • Pinch cayenne or red chilli powder
  • Pinch coarse sea salt

How to make it:

Mix in your mug and give it a good stir! What could be easier than that?

Hot Ginger Tea

Good for digestion and warming during cold weather, ginger can also relieve the discomfort connected to conditions such as osteoarthritis. Here’s an easy way to get some of that ginger magic.

Ingredients:

  • 1 cup water
  • 3 ounces thinly-sliced ginger root

How to make it:

Boil and then strain. You can add a dash of raw honey to taste.

So, there you have 3 fabulous mug-warmers with health benefits for winter – cheers!

References:

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 (ÂĽ 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

  1. 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.
  2. Drain, rinse and allow to cool. Mix balsamic vinegar, oil, rosemary and honey and season to taste.
  3. 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

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

(Recipe: Food Consultant, Heleen Meyer)

Healthy hummus dip served with broccoli and green beans

July 19th, 2020 by The Hello Doctor Team

When you think about calcium, you probably think dairy – but not everyone tolerates dairy in their diet.  The good news is there are loads of other healthy foods which are packed with calcium that you should include as part of your daily diet.

Great sources of calcium include: almonds, sesame and sunflower seeds, broccoli and leafy green vegetables like spinach. Oranges, oats and sardines (with the bones) are also high in calcium, and even blueberries and olive oil are good for your bones.

Snack on calcium-rich foods throughout the day, as your body absorbs it better this way.  For a tasty and nutritious light lunch or snack between meals – try our homemade hummus dip served with broccoli and green beans.

Hummus Dip 

This chickpea dip is a very popular and healthy snack, especially when eaten with fresh veggies, like broccoli which adds to your calcium intake. Serve with other veggies like cucumber sticks, fresh carrot sticks, celery sticks and strips of peppers. It is also delicious spread on warm toasted pitas, wraps or sandwiches.

Ingredients

  • 1 x 410 g tin chickpeas, drained
  • 2 cloves of garlic, crushed
  • 60 ml (ÂĽ cup) olive or avocado oil
  • 150-180 ml tahini (sesame seed paste)
  • 90-100 ml fresh lemon juice
  • salt and black pepper to taste
  • handful of broccoli florets
  • handful of thin green beans

Directions:

  1. Place chickpeas, garlic, oil, tahini and lemon juice in a large mixing bowl. Blend with a hand blender or mash together with a fork until as smooth or as chunky as you like.
  2. Add 75-100 ml extra water or more lemon juice or some oil if necessary for a smoother consistency. Season to taste, but take care not to use too much salt.
  3. Place broccoli and green beans in a bowl and cover with boiling water. Allow to stand for a few minutes, drain, rinse in cold water and repeat if the veggies are still too raw. Remember they should still be crunchy and bright green.
  4. Serve hummus as a dipping sauce with the broccoli and green beans.

A few extra tips

  1. Soak 125 g dried chickpeas in cold water overnight. Drain and simmer for 1-1½ hours or until just tender, but not mushy.
  2. Mix plain low-fat yoghurt to the hummus for a runnier dip.
  3. Substitute tahini with 125 ml (½ cup) toasted sunflower or sesame seeds, if preferred.

(makes 500 ml)

(Recipe from Heleen Meyer, Food Consultant)

Let your tongue travel to Hawaii with these recipes.

June 27th, 2020 by The Hello Doctor Team

If you’ve never been to Hawaii, you can still bring the delectable tropical tastes of the island into your kitchen.

Here are 3 recipes to try.

Hawaiian Coleslaw

You will need:

  • 1 ½ cups shredded green cabbage
  • 1 cup shredded red cabbage
  • ½ cup grated carrots
  • 1 cup fresh pineapple diced
  • 2 green onions sliced
  • ÂĽ cup coriander minced
  • 1 ½ tbsp fresh ginger, grated
  • 3 tbsp rice wine vinegar
  • 1 tbsp low sodium soy sauce
  • 1 tbsp honey
  • 2 tsp sesame oil
  • 1 lime, juiced
  • Salt to taste
  • 1 tsp black sesame seeds

Method

  • Combine cabbages, carrots, pineapple, green onions and coriander in a large bowl and set aside.
  • Add ginger, vinegar, soy sauce, honey, sesame oil and lime juice to a mason jar, shake well to combine, and pour over the slaw. Stir to combine. Season with salt to taste.
  • Cover and refrigerate at least 30 minutes before eating. Garnish with black sesame seeds.

Pineapple ham casserole

You will need:

  • 2 cups uncooked wide egg noodles
  • ½ cup chopped celery
  • 2 tbsp butter, divided
  • 250g package cream cheese, cubed
  • Âľ cup whole milk
  • 2 cups cubed cooked ham
  • 2 cans crushed pineapple, drained
  • 2 tsp Worcestershire sauce
  • ½ tsp salt
  • A dash of pepper
  • ÂĽ cup dry breadcrumbs

Method

  • Cook noodles according to package instructions; drain. In a large pan, sautĂ© celery in 1 tablespoon butter until tender. Stir in cream cheese and milk; cook and stir until cheese is melted. Add the noodles, ham, pineapple, Worcestershire sauce, salt and pepper.
  • Transfer to an ungreased baking dish. Melt remaining butter; toss with breadcrumbs. Sprinkle over the top. Bake, uncovered, at 180°C for 30-35 minutes or until heated through.

Hawaiian ice cream cake

You will need:

  • 5-litre vanilla ice cream
  • 2 cups wafer cookies
  • 1 cup coconut, unsweetened plus more to garnish
  • ½ cup butter, melted
  • 3 bananas, cut into slices
  • 1 can crushed pineapples, drained
  • Whipped cream to garnish (optional)
  • Pineapple to garnish (optional)

Method

  • Remove ice cream from the freezer to soften for 20-30 minutes.
  • Using a food processor, pulse the wafers into crumbs. Combine crumbs with coconut and melted butter and pat into the bottom of a springform pan.
  • Layer the bananas over the coconut crumb base, followed by half of the ice cream and spread with an offset spatula, then sprinkle with the remaining coconut crumb mixture and layer with crushed pineapple. Finish by spreading remaining ice cream over the top of everything.
  • Freeze in a deep freezer overnight or at least six hours.
  • Before serving, garnish with whipped cream and pineapple slices and a bit of toasted coconut. Freeze leftovers.

References:

Roasted lemon chicken…gluten-free!

June 2nd, 2020 by The Hello Doctor Team

One of the biggest surprises for anyone following a gluten-free diet is just how many products actually contain wheat and gluten. No, not the usual bread and pastry culprits, we’re talking about salad dressings, certain soy sauces, most pre-made meals, and many cured meats. This is why it’s so important to read the ingredient labels on everything you buy – except for this roasted lemon chicken, which is totally gluten-free.

Ingredients:

  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon seasoning salt
  • 1/2 teaspoon mustard powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 1 whole chicken – thawed
  • 2 lemons
  • 2 tablespoons olive oil

Method:

  1. Preheat oven to 175 degrees Celsius
  2. Combine the Italian seasoning, seasoning salt, mustard powder, garlic powder and black pepper in a small bowl and set aside.
  3. Remove the giblets, rinse the chicken and place in an oven baking dish that has been lightly oiled to prevent sticking. Sprinkle 1.5 teaspoons of the spice mixture inside the chicken and rub the remaining mixture on the outside of the chicken.
  4. Squeeze the juice of the 2 lemons into a small bowl or cup, and mix with the olive oil. Drizzle the mixture over the chicken.
  5. Bake in the pre-heated oven 
for 90 minutes, or until juices run clear, basting several times with the remaining oil mixture.
  6. Serve with gluten-free rice and fresh vegetables.

Serves: 8

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

Salad recipes from around the world

March 19th, 2020 by Content Editor

Indonesian Gado-gado salad (translates to “mix-mix”)

Ingredients

For the salad:

  • 400g potatoes
  • 4 large free-range eggs
  • 400g firm tofu (soybean curd)
  • Sesame oil
  • ½ Chinese cabbage
  • 2 ripe tomatoes
  • 1 handful of radishes
  • ½ cucumber
  • 2 handfuls beansprouts (ready to eat)
  • ½ bunch of fresh coriander
  • 1 fresh bird’s-eye chilli (optional)

For the sauce

  • 1 clove of garlic
  • 50g palm sugar
  • 120g crunchy peanut butter
  • 1-2 fresh red chillies
  • 2 limes, juiced
  • 2 tsp fish sauce
  • 1 tbsp low-sodium soy sauce
  • 1 tbsp tamarind paste

Method

1. Peel the potatoes and cook in boiling salted water for about 15 minutes, or until tender. Then halve or slice.

2. Soft-boil the eggs for 6 minutes, or longer if you prefer them more cooked.

3. Cut the tofu into 2 ½ cm chunks and fry in sesame oil for 15 minutes, or until golden, then sprinkle lightly with salt.

4. Finely shred the cabbage if you want it raw, if you’d rather cook it, cut it into 2cm slices.

5. Cut the tomatoes into wedges, quarter the radishes and slice the cucumber. Season with a little salt.

6. Put all the sauce ingredients into a blender, peel the garlic and grate in the palm sugar (if needed), then blitz until smooth.

7. Pick a few coriander leaves, add some finely sliced fresh chilli (if using) and toss together.

American Cobb salad

Ingredients

  • 8 slices thick-cut bacon, chopped
  • 4 large eggs
  • Salt
  • 170g skinless, boneless chicken breasts
  • Zest (in wide strips) and juice of 1 lemon
  • 2 bay leaves
  • 2 sprigs thyme
  • 1 tbsp black peppercorns
  • ÂĽ cup apple cider vinegar
  • ½ onion, finely chopped (about 2 tbsp)
  • 1 tbsp Dijon mustard
  • ÂĽ cup extra-virgin olive oil
  • Freshly ground pepper
  • 2 avocados
  • 2 tomatoes, chopped
  • 1 large bibb lettuce, torn into pieces
  • 2 heads romaine lettuce, cut into pieces
  • 114g blue cheese, crumbled

Method

1. Cook the bacon over medium heat until crisp and transfer onto paper towels to drain.

2. Place the eggs in a saucepan and cover with cold water. Bring to a simmer over medium-high heat, then cover, remove from the heat and let stand for 10 to 12 minutes. Drain, then run under cold water to cool. Peel under cold running water. Chop the hard-cooked eggs and season with salt.

3. Combine the chicken, lemon zest and juice, bay leaves, thyme, peppercorns and a large pinch of salt in a medium saucepan; add enough cold water to cover the chicken. Bring to a simmer over medium heat (don’t boil) and cook for about 7 minutes. Transfer the chicken to a cutting board and let rest 5 minutes.

4. Make the dressing by whisking the vinegar, onion, mustard and ½ teaspoon salt in a serving bowl. Whisk in the olive oil and season with pepper. Dice the chicken and toss with 1 tablespoon of the dressing in a separate bowl.

5. Halve, pit and dice the avocados. Season the tomatoes with salt. Add both lettuce to the serving bowl on top of the dressing. Arrange the bacon, hard-cooked eggs, chicken, avocados, tomatoes and blue cheese in rows on top of the lettuce. When ready to serve, toss the salad and season with salt and pepper.

Lebanese Tabbouleh

Ingredients:

  • ÂĽ cup fine bulgur wheat
  • 1 small garlic clove, minced (optional)
  • Juice of 2 large lemons
  • 3 cups chopped fresh flat-leaf parsley (from 3 large bunches)
  • ÂĽ cup chopped fresh mint
  • ½ kg ripe tomatoes, very finely chopped
  • 1 bunch spring onions, finely chopped
  • Salt
  • ÂĽ cup extra virgin olive oil
  • 1 romaine lettuce heart, leaves separated, washed and dried

Method

  • Place the bulgur in a bowl, and cover with water. Soak for 20 minutes, until slightly softened.
  • Drain through a cheesecloth-lined strainer, and press the bulgur against the strainer to squeeze out excess water.
  • Transfer to a large bowl, and toss with the garlic, lemon juice, parsley, mint, tomatoes, green onions and salt. Leave at room temperature or in the fridge for two to three hours, so that the bulgur can continue to absorb liquid and swell.
  • Add the olive oil, toss together, taste and adjust seasonings. Serve with lettuce leaves.

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:

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
  • Âľ 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
  • Âľ 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 ÂĽ 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 sautĂ© for a few minutes. Add the squash, 1 tablespoon butter, cumin, chili powder, and salt; sautĂ© until the squash is fork-tender. Set aside.
  • Mushroom filling: Place 1 tablespoon butter back in the pan; add the mushrooms and sautĂ© 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
  • ÂĽ 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:

Broth recipes that could help with that joint pain

January 27th, 2020 by Content Editor

Rich in nutrients, bone broth is packed with vitamins, amino acids and essential fatty acids.

It’s made by boiling down meat bones and connective tissue together with vegetables. The savoury, nutrient-rich liquid can be used as a base for soups, sauces and health drinks.

Bone broth has amino acids that help support joint health thereby relieving symptoms of conditions such as arthritis.

Just like stock, bone broth is often graded by its thickness; thanks to the collagen-rich gelatine released from marrow-rich bones and its long cooking time.

To get some important nutrients, cook some broth with these healthy recipes.

Home-made broth stove top

Ingredients

  • 1kg chicken, turkey, pork, beef, lamb, or other bones (try to get bones that have lots of connective tissue (feet, knuckles, necks, backs, etc.)
  • 1 tsp apple cider vinegar
  • 4 cups roughly chopped carrots, onions and celery
  • 2 bay leaves
  • ½ tsp peppercorns
  • 1 tsp sea salt
  • Filtered water

Method

  • In a large soup pan, place the bones, apple cider vinegar, carrots, onions, celery, bay leaves, peppercorns and salt.
  • Fill pot with filtered water until it covers the bones by about 2cm. Let the mixture rest for 30 minutes.
  • Bring to a simmer over medium-high heat, then reduce heat to as low as your stove will go. It should be just be barely bubbling. Cover with the lid slightly ajar and cook for 24 hours for poultry bones and 48 hours for red meat bones. If you’re not comfortable cooking overnight on the stove, you can place the whole pot (covered) in the fridge overnight, and restart the cooking time in the morning.
  • When cooking time is up, strain through a fine mesh sieve, and transfer to jars for storing in the fridge or freezer.
  • Once chilled, the broth should be jiggly and have a layer of fat on top. Scrape off the fat and use it for other purposes, if desired.

Slow cooker bone broth

Ingredients

  • 2 carrots chopped medium
  • 2 celery stalks chopped medium
  • 1 medium onion chopped medium
  • 2 cloves garlic
  • 1.5 kg beef or chicken bones or combination of both
  • Salt
  • 2 tbsp apple cider vinegar
  • Water

Method

  • Place the bones in your slow cooker. The bones should fill up about Âľ of the slow-cooker.
  • Chop your vegetables and garlic, no need to peel. You can also add vegetable scraps and rinsed, crushed egg shells into your slow-cooker. You’ll be straining these out before consuming the broth.
  • Fill the slow-cooker with water. Season with a generous amount of salt (about 1 teaspoon).
  • Add 2 tablespoons of apple cider vinegar (you won’t notice the taste).
  • Cook on low and cook for 18-72 hours.
  • Strain the broth through cheesecloth or a strainer and cool. A good broth will usually have a layer of fat on the top and will gelatinize when thoroughly cool. Remove the fat with a spoon and discard.

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 purĂ©e into a silicone ice cube or chocolate mould, leaving about 1/3 of the purĂ©e behind for the second layer.
  • Wrap the mould in aluminium foil and place into the freezer for one hour or until the purĂ©e is firm.
  • Make the second layer by adding 2 tablespoons of the yoghurt to the strawberry purĂ©e 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:

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