Heleen Meyer – 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

Chicken and strawberry salad – A heart healthy meal

August 31st, 2020 by The Hello Doctor Team

What we eat has a huge impact on our heart health, and just because we’re eating healthier, it doesn’t mean that food needs to be bland, boring or boiled. When cooking for your heart, there are a few basic things to take into consideration. You need to start by cooking with less salt, sugar and processed ingredients. The kind of fat we eat also plays a big role. Fats or oils with omega fats are better choices, for example olive, avocado, canola and sunflower oil. Choosing cooking methods like roasting, grilling or even pan-frying in a thin layer of oil still adds lots of flavour to the food, but doesn’t use as much fat. Including lighter, easier to digest proteins in your diet – like chicken or fish – is also a healthy dietary change you can make.

This chicken and strawberry salad is colourful, appetising and always a hit. It’s packed with protein and plenty of fresh ingredients, and the heart-shaped silhouette of the strawberry is the first clue that it’s good for you. They’re full of antioxidants, fibre, vitamins and minerals, and can also increase good cholesterol levels.

Chicken & Strawberry Salad

Salad Dressing

60 ml (¼ cup) olive or avocado oil
30 ml (2 tablespoons) apple or raspberry vinegar
10 ml (2 teaspoons) wholegrain mustard
15 ml (1 tablespoon) honey
2.5 ml (½ teaspoon) dried thyme
Salt and black pepper to taste

Salad

4-6 chicken breast fillets
10 ml (2 teaspoons) olive or avocado oil
180 g thin green beans
100 g rocket or mixed salad leaves
2-3 spring onions, diagonally sliced
300 g strawberries, halved

Directions

To make the salad dressing: Mix all ingredients together and season lightly, then set aside
To make the salad: Pour 45 ml of the salad dressing over the chicken fillets and marinade for 10-15 minutes.
Heat oil in a frying pan over a medium heat and cook chicken on both sides until golden brown. Reduce the heat and add marinade to the pan.
Cover with a lid and simmer for 5-7 minutes or until just cooked through, but still juicy. Season lightly and spoon out of the pan.
Cover green beans with boiling water and allow to stand for 5-7 minutes. Drain, rinse in cold water and allow to cool.
Slice chicken and arrange on a large salad platter with the rest of the ingredients. Serve with remaining salad dressing.

Tip

You can substitute strawberries with peaches, mangoes or grapes. Avocado, asparagus and cucumber also works well in this salad.

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)

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 (¼ 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:

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.
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.
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.
Serve hummus as a dipping sauce with the broccoli and green beans.

A few extra tips

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

(makes 500 ml)

(Recipe from Heleen Meyer, Food Consultant)

Guilt-free Christmas pudding

December 21st, 2019 by The Hello Doctor Team

This time of year we all have more than one occasion where we eat a bit more than usual. Christmas is one of those events, and if you’re trying to watch what you eat then you may dread the thought of a sweet, rich, creamy pudding on the menu. Luckily, this doesn’t have to be the case this Christmas, and there are so many other options to choose from. Seasonal fruit, for example, as the base of a pudding is a fabulous option.

This is a delicious dessert, and most people who have tasted it can’t believe how flavourful such a basic combination of ingredients can be. Peaches aren’t only a perfect summer snack, but also great to use in a dessert. They’re low in fat, cholesterol and sodium, and packed with vitamins and antioxidants. Like most other fruit, the natural fibre aids digestion, and combined with the spices, it’s full of goodness. Ricotta is a versatile, low-fat cheese and gives the sense of a creamy ingredient, but is much lower in fat. The nuts give some crunch to the dessert and add to the good fats. So go ahead and enjoy a portion of this guilt free festive dessert.

Pan-Fried Ricotta Peaches

So many delicious fruits are available at this time of year so make them part of your summer desserts this festive season.

Ingredients

50 g flaked almonds
6-8 firm, ripe cling peaches, halved and pitted
30 ml (2 tablespoons) butter
60 ml (¼ cup) honey
7.5 ml (½ tablespoons) ground mixed spice or cinnamon
50 ml orange juice
250 g ricotta cheese
Edible flowers to garnish (optional)

Directions

Heat a large frying pan over a medium heat and dry fry almonds until lightly toasted. Spoon out and set aside.
In the same pan, fry peaches, cut side down until light golden brown and toasted. If you are worried that they may stick, fry in a small amount of the butter.
Reduce the heat and add remaining butter, honey, mixed spice and orange juice. Mix well and spoon over peaches.
Allow to simmer with a lid for 2-3 minutes or until the peaches are softened slightly and heated through.
Spoon out and place spoonfuls of ricotta in each peach half. Drizzle with pan juices, sprinkle with almonds and serve immediately. Garnish with edible flowers, if preferred.

Top Tip: You can substitute peaches with nectarines if you prefer, just make sure you choose ripe but firm fruit.

Serves 6 – 8

(Recipe: Food Consultant, Heleen Meyer)

Pan fried chicken with spinach

January 23rd, 2016 by The Hello Doctor Team

It can be a challenge keeping everyone in the family happy with the meals you make. Even more so when you’re a working mom with lots of other daily tasks as well.

So how do you keep meals healthy and nutritious without spending hours trapped in the kitchen?

Quick cooking methods like pan-frying, and choosing a few basic ingredients and combinations that give lots of flavour can make your life easier and they’re quick to prepare. A delicious one-pan meal is another way to have supper ready in a flash. Why not try this low-fat, high protein, delicious pan fried chicken with spinach – your family is guaranteed to love it!
Continue reading “Pan fried chicken with spinach”

Food for breast feeding moms: Chickpea and pesto salad

May 5th, 2014 by The Hello Doctor Team

When you have a new baby, spending lots of time in the kitchen is the last thing on your mind! However, while you’re breast feeding, it’s very important for you to take care of your health, and keep your strength up. When you’re breast feeding, your body provides your baby with everything it needs. And although it’s important to drink plenty of water and other sugar-free drinks while breast feeding, eating a variety of healthy foods is just as important.

If you’re looking to lose some of your pregnancy weight, then don’t start dieting as soon as your baby’s born; breastfeeding is a brilliant way to shed the extra kilograms – so you can rather focus on eating healthily during the day. Opt for plenty of fresh fruit and vegetables, and choose easy to digest proteins, and high-fibre wholegrain options.

For something that’s fresh and easy to prepare, and packed with the vitamins and nutrients you need, try this delicious chickpea and pesto salad.
Continue reading “Food for breast feeding moms: Chickpea and pesto salad”

Chicken soup for a cold

March 31st, 2014 by The Hello Doctor Team

Feeling feverish or having a cold is horrid, and when you lose your appetite on top of it, it just seems to add to the misery. Our grandma’s may have just been right about chicken soup – it seems to be good for the soul and it helps fight the symptoms of a cold. Just how it does this isn’t clear. What is clear though is that it’s comfort food at its best.

The hot steam and liquid helps ease congestion and hydrates your body, and typical ingredients like garlic, ginger and lemon all help fight inflammation – plus they have other health benefits too.

Preparing the soup with homemade instead of a shop-bought stock means that you can control the amount of salt in the soup and we all know that salt makes us thirsty – which is the last thing you need when you’re already feeling dehydrated. Also, by adding loads of fresh vegetables and herbs you increase the nutritional value of the soup, as they’re packed with vitamins and minerals. The chicken also cooks in the liquid, adding even more taste and goodness.

You’ll definitely feel better after a bowl of this homemade remedy. Continue reading “Chicken soup for a cold”

Rooibos & berry iced tea

March 15th, 2014 by The Hello Doctor Team

Water forms part of every cell in our body, and every single system and function in the body depends of water to perform optimally.

Around 80% of our daily water intake comes from beverages, and the rest comes from the food we eat. Foods like soups and stews, tea and coffee, fresh fruit and veggies, and ice tea all contribute. However, it’s important to make sure that not all the liquid we consume contains sugar or other preservatives. Opting for water over soft drinks can also help with weight management.

Not everyone enjoys drinking water, but there are loads of ways to turn this into an easy-to-follow habit. Add mint or slices of lemon and other fruit such as oranges, peaches, strawberries, apple or cucumber. You’ll be surprised how much flavour it adds.

Why not try this Rooibos and berry iced tea?

Continue reading “Rooibos & berry iced tea”

Kitchen nutrition: Sugar-free baking

February 3rd, 2014 by The Hello Doctor Team

We all love a baked treat from time to time, even though we know we really shouldn’t have them too often. This is because baking often involves using lots of sugar, which really isn’t great for our health. If you do feel like making something tasty, homemade is best. This way you can control how much salt, fat (butter) and sugar is added.

Baking with ingredients like plain yoghurt and buttermilk is a great alternative when you want to reduce sugar and fat. These ingredients also give baking, like these scones a soft texture. Adding fruit or serving baked goods with fruit is a tasty, healthier way to add sweetness. Choose low salt, low sugar and low fat options to serve with the scones. Fruit also adds vitamins, minerals and fibre, so it is more than just sweetness or empty calories. Wholegrain flours also add fibre and are less processed. So, with that in mind, check out these delicious yoghurt scones.

Continue reading “Kitchen nutrition: Sugar-free baking”

Stir-fried ostrich and vegetables

January 27th, 2014 by The Hello Doctor Team

5-a-Day is a worldwide campaign which encourages people to include at least 5 portions of fresh fruit or vegetables in our meals every day. Including a wide variety of seasonal fruit and veggies is a good start. These foods are typically high in vitamins, minerals, antioxidants and fibre, yet low in salt and fat. It’s recommended that you eat at least half of your 5-a-day raw, but remember that the fresh and frozen fruit and vegetables you add to your meals also count.

A general portion size would be a medium fruit or half a cup of sliced fruit or veggies. Potatoes don’t count towards your 5-a-day, as they contain too much starch.

More about our healthy recipe this week:
Continue reading “Stir-fried ostrich and vegetables”

Roasted butternut and couscous salad with cumin

January 13th, 2014 by The Hello Doctor Team

‘People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas.’ ~ Unknown Author

This is a delicious and healthy alternative to a heavy, creamy side dish, especially at a braai. The roasted butternut adds a sweet flavour to the couscous and the nuts add a crunch. Serve this with a green salad and your braai meat, then there’s no need for another starch.

Ingredients:

1 large onion, cut in thin wedges
500 g butternut, cut in small cubes
5 ml (1 tsp) cumin seeds
75 ml (5 tbsp) olive or avocado oil
Salt and black pepper to taste
500 ml (2 cups) whole wheat or ordinary couscous
500 ml (2 cups) boiling water
5 ml (1 tsp) dried thyme
7, 5 ml (½ tbsp) ground cumin
2, 5 ml (½ tsp) ground cinnamon
15 ml (1 tbsp) finely grated lemon rind
Lemon juice to taste
30 ml (2 tbsp) each fresh mint and coriander leaves, shredded
50 g flaked almonds, lightly toasted

Directions:

1. Preheat the oven to 200 °C and place the onion and butternut on a baking tray.
2. Sprinkle cumin seeds and drizzle about 30 ml of the oil over the veggies. Season lightly with salt and pepper.
3. Roast veggies for 30 minutes or until just cooked. Spoon out and allow to cool.
4. Meanwhile, place couscous in a shallow dish and pour boiling water over. Add herbs, spices and lemon rind and stir through. Allow to stand for 5-7 minutes.
5. Mix with a large fork to break up any lumps. Add remaining oil and lemon juice to taste and mix well.
6. Add veggies and any oil from the pan with the rest of the ingredients and gently mix without breaking up the butternut too much. Serve as a healthy side dish.

Tips

1. Roast your own almonds. Place on a baking tray and roast in the oven before roasting the veggies. Keep an eye on them as it will only take a few minutes. Alternatively, if you are not using the oven, roast almonds in a dry frying pan for a few minutes.
2. Add chickpeas and feta to the couscous for a light vegetarian meal.

(Serves 6)

Recipe by: Food Consultant, Heleen Meyer

This week’s Kitchen Nutrition was brought to you by Momentum Health.