recipes – Page 5 – Hello Doctor

3 delicious salads to add to your braai

September 10th, 2018 by The Hello Doctor Team

We’re celebrating our heritage again this month, with National Braai Day coming up on the 24th of September. Although you may spend most of your energy on getting the best quality meat for your braai, it just won’t be the same without all the extras. Yes, we’re talking about the salad.

Here are some delicious, healthy salad recipes to perk your braai right up!

Creamy, No-Mayo coleslaw

Ingredients

Slaw

200g (1 baby) red cabbage.
200g (1 baby) green cabbage.
2 large carrots.
½ red pepper, seeds removed.
½ green pepper, seeds removed.
1 can kernel corn, drained.

Dressing

2 tablespoons white wine vinegar
1 ½ teaspoons honey
1 tbsp Dijon mustard
½ cup cottage cheese
Season with salt and black pepper to taste

Method

Remove the stem and thinly slice the cabbages.
Peel and grate the carrots.
Dice the peppers.
Place the cabbages, carrots and peppers into a large bowl.
Add the kernel corn and mix well.
To make the dressing, mix the cottage cheese, honey, white wine vinegar, and mustard together.
Season to taste with salt and black pepper.
Add half the dressing to the slaw mix and toss well until all the vegetables are evenly coated.
Add the remaining dressing.
Place in the fridge until you’re ready to serve.

Tossed potato and tuna salad

Ingredients

4 small potatoes, sliced in half.
2 tins of tuna in brine.
20 black olives, pitted.
1 small red onion finely sliced.
150g long green beans sliced into 2cm pieces.
8-10 sundried tomatoes, roughly chopped
1 bag of baby spinach
20g sunflower seeds toasted
2 tbsps olive oil

Cook the potatoes in a pot of boiling water. Keep the lid on and when potatoes are cooked, drain and leave to cool.

Method

Slice the onion, drain the tuna and steam the green beans for 4-5 minutes.
In a large salad bowl, toss the warm potatoes, green beans, spinach and red onion.
Drizzle with olive oil and mix well. The spinach leaves will wilt slightly from the warm potatoes.
Add the tuna, sundried tomatoes and black olives, lightly mix and serve with a sprinkle of sunflower seeds.

Warm lentil and root vegetable salad with coconut tzatziki

Ingredients

Lentils

1 cup green lentils.
Himalayan pink salt.
 Pepper
1½ kg medium carrots.
1½ kg medium parsnips, halved lengthwise and cut into 5cm pieces.
2 ¼ tsp ground cumin.
2 ¼ tsp ground coriander.
½ tsp chilli powder.
¼ cup extra-virgin olive oil.
1/3 cup fresh lemon juice.
¾ cup chopped mint.
¾ cup chopped cilantro.

Tzatziki:

1 cup coconut milk yoghurt.
¼ cup finely diced seeded cucumber.
1 tbsp extra-virgin olive oil.
1 tbsp fresh lemon juice.
1 tsp finely chopped dill.
1 tsp finely chopped chives.
1 garlic clove, minced.
Fine Himalayan pink salt.
 Pepper.

Method

Cook the lentils in a large saucepan, cover with water and bring to a boil. Simmer over moderate heat for 20 minutes until just tender. Remove from the heat, add a generous pinch of salt and let it stand for five minutes and drain. Spread the lentils on a rimmed baking sheet (it has raised edges that will keep the lentils in place) and let them cool.
Preheat the oven. On the large rimmed baking sheet, toss the carrots and parsnips with the cumin, coriander, chilli powder and ¼ cup of the olive oil. Season generously with salt and pepper. Roast the vegetables until tender and browned in spots. This should be about 25 minutes.
In a large bowl, toss the lentils with the warm roasted vegetables, the lemon juice and the remaining olive oil. Fold in the chopped mint and cilantro and season with salt and pepper. Transfer to a platter and garnish with mint and cilantro leaves.
For the tzatziki; whisk all of the ingredients together and season with salt and pepper. Serve alongside the warm lentil salad.

References:

3 Proudly South African soup recipes

July 9th, 2018 by The Hello Doctor Team

Soup is the go-to meal for those cold nights to keep you warm and cosy. How about adding a South African spin for wholesome goodness?

Biltong soup

You will need

1 tbsp of low-sodium beef stock powder.
½ cup of unsalted butter.
1 tsp of crushed garlic.
½ tsp of ground nutmeg.
½ tsp of ground coriander.
2 cups of milk.
¼ cup of boiling water.
¼ cup of cream.
Black pepper.
¾ cup of finely grated biltong, plus extra slices to garnish.
¾ cup crumbled blue cheese.
¼ cup grated cheddar cheese.

Method

Dissolve the stock in a little water and set aside.
Heat the butter in a saucepan.
Sauté the garlic for a few seconds.
Add the flour, nutmeg, coriander and freshly ground black pepper and stir through.
Gradually stir in the milk, stock, boiling water and cream.
While cooking, keep stirring to prevent lumps. You can add more milk to the soup to thin it out.
Add the biltong and the cheeses. Stir well.
Garnish with a few finely sliced pieces of biltong before serving.

Braaied corn soup

You will need

1 tsp of olive oil.
1 onion, finely chopped.
4 garlic cloves, crushed.
6 bacon rashers, chopped (cut fat off).
4 celery sticks, chopped.
2 leeks, washed and sliced.
½ tsp of smoked paprika.
½ tsp of turmeric.
Low-sodium sea salt and freshly ground black pepper, to taste.
1 cup of low-sodium chicken stock.
1 cup of milk
3 mealies, braaied and slightly charred.
2 tbsps of coriander.
Spring onions, to garnish.

Method

Heat the oil in a pan and sauté the onion, garlic and bacon for 2 minutes until the onions are tender and the bacon is cooked through.
Add the celery, leeks, spices and seasoning and cook for 2 minutes.
Add the stock and bring to the boil. Reduce the heat to medium and simmer for about 15 minutes until slightly reduced.
Cut off the corn kernels from the cobs. Add to the soup. Keep some to garnish, and cook for a further 5 minutes.
Finally, add the coriander and season with pepper.
Top with the remaining corn and spring onions before serving.

Samp and beans soup

You will need

2 onions.
4 tbsps of butter.
½ kg of sugarbeans.
½ kg of samp.
2 carrots.
2 medium potatoes.
1 low-sodium beef stock cube.
Salt
Ground black pepper.

Method

Soak the sugarbeans and samp overnight in water. (If you haven’t soaked the samp and beans overnight, cover with lots of water and bring to a boil.)
Boil for five to 10 minutes. Cover and remove from the heat.
Leave to stand for an hour, then drain and use.
Chop and fry your onions with the butter until caramelised.
Strain the soaked samp and beans and wash under cold running water.
Add the samp and beans to the onions. Fry for another 10 minutes.
Add enough water to cover the samp and beans. Boil for half an hour.
Peel and grate the carrots and potatoes. Then, add to the samp and beans.
Boil for a further 10 minutes and add the beef stock cube.
Boil for another 15 minutes and season with salt and freshly ground black pepper to taste.

References

Recipes – How to make delicious, healthy junk food

June 13th, 2018 by The Hello Doctor Team

There’s nothing like sinking your teeth into a juicy burger, munching on a slice of cheesy pizza, or diving into a big packet of chips. Yum!

But this indulgence comes at a cost.

Foods like burgers and pizza taste good but are packed with unsaturated fat, sodium and hidden sugars. If giving up your favourite junk food is stopping you from eating healthy, don’t worry. With a few simple swaps, you can still enjoy the taste, without all the consequences.

Here are a few recipes to get you started:

Healthy chocolate and raspberry ice-cream

Curling up with a bowl of ice-cream after a bad day is comforting and it hits the sweet spot, too. Too much ice-cream won’t agree with your waistline, though. Try this healthy alternative made with raspberries and cocoa powder. Cocoa powder is often overlooked, but it packs a healthy punch of iron, fibre and antioxidants. Along with raspberries which provides Vitamin C, K and E, you’ll be on your way to a guilt-free treat.

Calories in one scoop of chocolate ice-cream: approx 382 calories
Calories in healthy swap: approx. 167 calories

You will need:

2 frozen, sliced bananas.
2 tbsps of unsweetened cocoa powder.
¼ cup fresh raspberries.
2 tbsps raspberry jam.

Method

1. Place the frozen banana slices in a blender with cocoa powder and raspberries.
2. Blend the bananas and raspberries, then swirl in some raspberry jam.
3. Enjoy right away or place in the freezer for a harder texture.

Wholewheat English muffin pizzas

An English muffin makes a great addition to any breakfast. Did you know that it makes a mean pizza base, too? Load it with your favourite veggies, topped with low-fat cheese and you will soon have healthy mini pizzas. If you prefer other veggies that aren’t in this recipe, add them! Great pizza toppings include red pepper, green pepper, onion, zucchini, mushrooms, olives, and broccoli, which are packed with vitamins and minerals.

You’ll need:

1 wholewheat English muffin.
2-3 tbsps marinara sauce (or sauce of your preference).
2-3 tbsps low-fat mozzarella cheese, shredded.
1 tbsp baby spinach, finely chopped.
1 tbsp tomatoes, finely diced.

Calories in small cheese pizza: approx 847 calories
Calories in healthy swap: approx 205 calories

Method

Preheat your oven to 230 degrees.
Split the English muffin in half.
Top each half with marinara sauce.
Sprinkle cheese and vegetables on top.
Place on a baking tray and pop into the oven.
Let it cook until the cheese has melted (about two minutes).

Zucchini chips

If you can’t get through the day without snacking, zucchini has your back. It’s low in calories and carbs, and has anti-inflammatory properties which helps with heart health. Instead of mindlessly eating potato chips which will pack on the weight, try zucchini chips instead for your crunch fix.

Calories in potato chips: approx 536 calories per 100g
Calories in healthy swap: approx 16 calories per 100g

You’ll need:

2 large zucchinis.
1 tbsp of olive oil.
¼ tbsp of salt.
¼ tbsp of garlic powder.

Method

Preheat your oven to 200 degrees.
Slice the zucchini diagonally into medium thick pieces.
Place the slices in a large bowl and toss with oil, salt and garlic powder.
Arrange in a single layer in a baking tray.
Bake the slices for 25 minutes and turn every few minutes.
Reduce the temperature to 150 degrees and leave in for 10-15 more minutes.
The chips will be ready once they’re brown and crisp.
Leave the chips at room temperature for a few hours.
Enjoy!

References:

An omelette for every mood

June 11th, 2018 by The Hello Doctor Team

Good old eggs; if you have this staple in your fridge you have a hundred great food ideas!

One of which: the not-so-humble omelette. Omelettes are a breakfast classic. Eggs are packed with high-quality protein and they contain all the daily vitamins and minerals you need for energy. If you’re really on a health kick, choose egg white omelettes. These are lower in calories, fat and cholesterol.

Let’s make omelettes

You will need:

2 large eggs
Salt and pepper to taste
2 tsps of unsalted butter
A mixing bowl
Whisk
A frying pan
Spatula

Crack your eggs into a mixing bowl. Whisk the eggs until completely combined, and season with salt and pepper.
Warm your pan over a medium-high heat and melt the butter. To coat the pan evenly, gently tilt it as the butter melts. When the butter stops sizzling, the pan is heated and ready.
Pour the whisked eggs into the pan. Immediately tilt the pan so the eggs coat the entire bottom.
Use a spatula to gently drag and push the cooked eggs from the edges to the centre of the pan to make space for the uncooked eggs. Angle the pan so that the uncooked eggs flow into the open spaces.
Your omelette will finish cooking in about two minutes. When it’s done, the bottom and top will be set and the edges will be crisp.

An omelette for your mood

If you’re feeling blue

Add slices of avocado in the omelette. Avo is a natural hormone balancer. It helps your brain create the right chemicals you need to make you feel good.
Add chicken or turkey breasts to your omelette. Lean poultry contains an amino acid called tyrosine. It can help reduce symptoms of depression and help you avoid feeling down.

Get zingy with it

2 chopped green chillies.
1 tsp of paprika.
1/2 tsp of ground cumin.
1/2 tsp coriander powder.

In the mood for a light snack
Top your omelette with:

Cheese or feta cheese
Sweet bell peppers
Mushrooms
Tomatoes
Caramelised onions
Fresh herbs
Baby spinach

Sprinkle the toppings of your choice down the centre of the omelette. Fold the bottom third of the omelette over the centre, and then fold the top third down. Alternatively, you can fold the omelette in half. Gently slide the omelette onto a plate and garnish with parsley or fresh herbs. Enjoy your meal while it’s still warm.

References:

Kick-start your day with these power proteins

March 7th, 2018 by The Hello Doctor Team

Tired of slurping a bowl of cereal and cold milk before setting off to work or college? Adding a protein punch to your breakfast might just be what you need to give yourself an extra dose of energy, shake up your first meal of the day. What’s more; starting your day with protein will keep you fuller for longer and help you eat less.

Here are three swaps for your usual breakfast to get you started.

Strawberry chocolate overnight oats

This twist on your usual oats gives you a protein kick, as well your fill of fibre and healthy fats to keep you energised for the day.

Ingredients:

1/2 cup oats.
1/4 cup milk.
1/2 cup plain Greek yoghurt.
1 tsp honey.
1 tbsp chia seeds.
1 tbsp dark chocolate chips.
10 almonds.
3-4 strawberries, sliced

Method

Add the oats, milk and Greek yoghurt to a mason jar.
Then add the chia seeds, dark chocolate chips, almonds and sliced strawberries.
Close the jar with a lid.
Place in the fridge overnight.
To serve, remove the lid, drizzle with honey and stir well before eating.

Braised kale frittata

Besides upping your protein for the day, this scrumptious breakfast also contains antioxidants and iron.

Ingredients

6 large eggs.
4 large egg whites.
3/4 tsp salt.
1/2 tsp black pepper.
3 tbsps parmesan cheese, grated.
2 tbsps chopped oregano.
2 cups kale.
3/4 cup chopped cherry tomatoes.

Method

Preheat the oven to 190 degrees.
Whisk the eggs, egg whites, cheese, salt, pepper and oregano in a bowl.
Spray a nonstick pan with cooking spray and turn the heat onto medium.
Cook the kale and tomatoes for three minutes, and then stir in the eggs.
Transfer to the oven and finish cooking it for 20 minutes.
Cut into wedges to serve.

Spinach and egg breakfast wrap

Eggs have six grams of protein per serving. This wrap also has spinach which is chock-full of vitamins, fibre and calcium, making for a powerful breakfast.

Ingredients

Nonstick cooking spray.
1 packet baby spinach, chopped.
4 eggs.
4 egg whites.
1/2 tsp salt.
1/4 tsp pepper.
½ cup grated cheese of your choice.
1 avocado, sliced.
4 wholewheat tortillas.
Hot sauce (optional).

Method

Spray a nonstick pan with cooking spray or use some oil for this recipe. Turn the stove plate on to a medium-high heat.
Add the spinach and cook for two minutes, until wilted.
Whisk the eggs and egg whites in a bowl.
Add the eggs to the spinach with salt and pepper. Stir and cook for three to four minutes.
Spoon the egg mixture onto each tortilla and sprinkle with cheese.
Add the avocado and fold. Cut in half to serve.

References:

Healthy Pancakes in 1-2-3!

February 20th, 2018 by The Hello Doctor Team

Pancakes probably don’t come to mind when trying to choose a healthy, nutritious breakfast, but you’d be surprised!

Here are three quick, easy and scrumptious pancake recipes to get you started. All you need are three basic ingredients and a pan. Ready?

Healthy banana pancakes

Bananas are high in antioxidants; contain high levels of B vitamins, potassium and magnesium. Best of all, they make for a deliciously, fluffy pancake.

Ingredients

1 banana.
2 eggs.
Cinnamon or chocolate chips.

Method

Mix the banana and eggs using a blender.
Add cinnamon or chocolate chips into the batter.
Pour the mixture in small amounts into a heated pan.
Flip over when you see bubbles forming on both sides.

Tip: Don’t make the pancakes too thick because flipping them is not as easy as with regular pancakes.

Flourless pancakes

This pancake makes a hearty breakfast treat as it’s cooked with oats. Oats contain soluble fibre which helps to lower cholesterol and stabilise your glucose (sugar) levels.

Ingredients

1/2 cup oats.
1 medium banana.
3 1/2 tbsp of your choice of milk.

Method

Combine all ingredients with a hand blender.
Pour ladles of batter into a greased pan.
If you can get a spatula underneath without breaking the pancakes, flip and cook for an additional minute on the other side.

Tip: Make and freeze extras for days when you’re too busy to whip up breakfast.

Blueberry pancakes

Besides being delicious fresh or frozen, blueberries contains Vitamin C, Vitamin A, Vitamin C, antioxidants and fibre. So add some to your breakfast pancakes and enjoy!

Ingredients

1 ripe banana.
1 egg.
1/4 cup blueberries.

Method

Beat your egg in a medium mixing bowl.
Add banana and mash it up until it’s mixed well.
Add blueberries and stir to mix.
Pour batter into the pan.
Let it cook until the bubbles on the top begin to pop and you can easily slide a spatula under the entire pancake.

Tip: Drizzle honey over your pancakes for a sweeter treat.

Tasty toppings

Melted dark chocolate (small amount) topped with bananas.
Greek yoghurt and cinnamon.
Sugar-free apple butter.

References:

Spoil your partner with these breakfast-in-bed recipes

January 8th, 2018 by The Hello Doctor Team

When you’re cuddled up with your loved one in bed, the last thing you want to do is get out and cook. You’ll live on love, thank you very much!

But before you let love feed you forever; remember that skipping “the most important meal of the day” could have you overindulging later in the day. Research from the Harvard School of Public Health says that non-breakfast-eaters are known to be generally hungrier later in the day and eat more food at night, and overindulging leads nowhere good for your health.

Spare your loved one the health ailments and spoil them with a healthy breakfast in bed.

Love-infused essentials:

100% orange juice is a classic burst of Vitamin C to awaken your senses. It’s also packed with complex carbohydrates to give you energy too.
Whip up: A mimosa. This is simply orange juice mixed with champagne or sparkling wine for a low-calorie sipping love potion. Add a strawberry for aesthetic appeal.

A fruit smoothie will give you a boost of vital nutrients. Alternatively, make a fruit salad with plain Greek yoghurt.
Whip up: Blend your favourite fruits, seeds, nuts, and yoghurt together for a fruity kick. Add a few chocolate chips for extra love.

Oatmeal is loaded with vitamins and fibre. Its soluble fibres can help lower cholesterol and stabilise blood glucose levels. And what’s better than sharing some warm, comfort food oatmeal on a rainy lazy weekend?
Whip up: A bowl of porridge, topped with cinnamon, fruit, seeds, and nuts.

Wholewheat toast or a bagel is a healthy carb with high doses of dietary fibres.
Whip up: A heart-shaped bagel with cinnamon and honey. (Use a cookie cutter to get the shape). Cinnamon has anti-inflammatory and immunity- boosting properties. Honey adds a healthy sweetness to your meal and fights disease too.

Eggs are rich in protein, heart-healthy and filling without a lot of calories.
Whip up: A veggie omelette with bell peppers, tomatoes, mushrooms, and spinach.

Low fat blueberry muffins can be the ultimate comfort food and blueberries have brain-boosting compounds too. Healthy and tasty.
Whip up: A blueberry and oatmeal muffin, with chia seeds and walnuts. Or top a few crepes or pancakes with blueberries. Drizzle with a little honey or fresh cream for kick.

References:

Taste the summer with these smoothie bowl recipes

November 13th, 2017 by The Hello Doctor Team

Move over, smoothies! Smoothie bowls are the new healthy additions to summer breakfasts. These treats are dense, filling and packed with antioxidants and vital nutrients. Get out your blender and prepare to indulge.

A Bowl of goodness

Just like smoothies, smoothie bowls are packed with antioxidants, which ensure you’re getting a dose of fruity fibre in your diet. But as they’re served in a bowl, the consistency is denser, making for a hearty breakfast that’s delicious enough to be a dessert.

Smoothie bowls also help you steer clear of the usual carbs like sugary cereals, granola and bread.

Get the best from your bowl:

Preserve your ripe bananas by slicing them up and sticking them in plastic bags in the freezer. You’ll reduce the waste of overripe bananas and have a nice consistency to your smoothie bowl.
Use frozen berries if fresh ones aren’t in season.
You can get as creative as you want with the toppings (nuts, seeds, fresh fruit slices, a drizzle of honey).

Basic smoothie bowl formula:

1-2-part greens (spinach or kale)
1-part fruit
1-part protein (yoghurt, protein powder)
1-part healthy fat (ground seeds, nut butter, avocado)
Ice
Liquid (water, coconut water, milk, nut milk)

You can omit the greens and add any superfood or ingredient of your choice.

Tropical green smoothie bowl

1 ripe banana
1 cup baby spinach leaves (or chopped ordinary spinach)
1 cup fresh or frozen pineapple cubes
A pinch of fresh, grated ginger
½ cup coconut water
Toppings of your choice (nuts, chia seeds, pineapple slices, etc)

Add your ingredients to a blender and blend until you get the desired consistency. Place into the bowl and top with toppings of your choice.

Peach-raspberry smoothie bowl

1 cup plain yoghurt
1 handful fresh or frozen raspberries
1 peach, pitted and sliced
1 tsp honey
1 tbsp ground flaxseed
Toppings of your choice

Add the ingredients to a blender and blend until you get the desired consistency. Place into the bowl and top with toppings of your choice.

Cocoa, banana and peanut butter smoothie bowl

½ cup almond milk
1 ripe banana
1 tbsp peanut butter (or any nut butter of your choice)
1 tbsp raw cacao powder (available at health shops)
A pinch of cinnamon
Toppings of your choice (banana slices, cacao nibs, nuts)

Add the ingredients to a blender and blend until you get the desired consistency. Place into the bowl and top with toppings of your choice.

Very-berry smoothie bowl

1½ c frozen mixed berries
1c fresh blueberries
1c plain yoghurt
Toppings of your choice (dried cranberries, goji berries, pumpkin seeds, nuts)

References:

Healthy recipes for the bachelor(ette)

November 9th, 2017 by The Hello Doctor Team

They say men cook better than women, but that’s as debatable as deciding whether to leave Cape Town via the N1 or N2 on a Friday afternoon. And when you get home after a long and tedious drive in peak traffic, who has the energy left to prepare a wholesome meal?

But, what if we told you that nourishing doesn’t mean long hours of preparation? What if you can prepare a healthy meal in under 20 minutes?

Here are three quick and healthy recipes for you bachelors:

Grilled steak with a twist

By far one of the more popular choices in any guy’s fridge, a good steak will hardly be given a miss. And when prepared correctly, you may just shed a tear of joy.

Ingredients

1 cored fresh pineapple (reserve any juice in container)
1/4 cup pineapple or orange juice
4 pieces steak or beef fillet (200g each)
1 teaspoon salt
1 of each: green, red, and orange or yellow sweet pepper, sliced into 4 flat pieces
2 tbsps packed dark brown sugar
1 tbsp olive oil
1 tbsp chopped fresh ginger
2 tsps cornstarch
1/2 tsp crushed red pepper
1/4 tsp ground black pepper

Method

Cut the pineapple into 8 rings, and pour the juice, along with the pineapple or orange juice, into a cup until a third full.
Season your meat on all sides with salt and grill on medium-high. The pineapple rings and sweet pepper must now be coated with non-stick cooking spray and seasoned with salt.
In a separate saucepan, whisk the juice that was set aside with ¼ cup water, brown sugar, olive oil, ginger, cornstarch, crushed red pepper, the remaining ¼ teaspoon salt, and black pepper. Place these contents over a high heat until it boils and then let it simmer for a minute.
Now grill the meat and pineapple slices for three minutes, covered. Turn the meat over and let it grill for another three minutes on the covered heat. When done, allow the beef and pineapple to rest for 5 minutes, during which time the peppers can be grilled.
Add the dish to a plate and drizzle the pineapple glaze over the beef. Enjoy!

Power veggie sandwich

Okay, before we get into the finer details of this sandwich, preparation for this snack needs to start about 24 to 48 hours before fixing it. But fixing the actual sandwich shouldn’t take longer than five minutes.

Ingredients

400g can chickpeas, rinsed and drained
1 large ripe avocado
2 tsp freshly squeezed lemon juice
1/4 cup dried cranberries
Freshly ground salt and pepper
Bread
Toppings: Arugula, red onion, or spinach

Method

In a medium-sized bowl, use a fork to smash a can of chickpeas until finely ground.
Add a whole avocado to the mix and smash the avocado until it’s smooth, but keep a few chunky pieces. Add lemon juice and cranberries to the bowl and season with salt and pepper. When this process is complete, place the contents in the freezer for a day or two.
When the yearning for your day-old spread is ready to be tamed, toast 2 slices of bread. Spread half of your day-old salad on the one slice and place the other slice on top and enjoy.
This is quite a healthy meal and if the sugar content seems a bit much, reduce the amount of cranberries used the next time you prepare this meal. Wholegrain bread is recommended, but do keep in mind that different breads have different nutritional contents. As an alternative, the spread can be enjoyed on lettuce instead.

Sausage, polenta and marinated peppers

You’re revved and ready to cook up a huge meal. All you have in the freezer are sausages… no problem!

Ingredients

2 tbsps fresh lime juice
1 tbsp olive oil, plus more for the grill
2 tsps honey kosher salt and black pepper
1 red bell pepper, thinly sliced
1 small red onion, thinly sliced
8 small links Italian sausage (about 700g total)
400g store-bought cooked polenta, sliced into thick rounds

Method

On a medium-high temperature, bring the pan up to temperature and grill the sausages until charred and cooked through for 10-12 minutes.
Whilst grilling, in a separate bowl, whisk the lime juice, oil, honey, ½ teaspoon salt, and ¼ teaspoon pepper until the honey dissolves. Now add the bell pepper and onion to the bowl and, in a 15-minute window, toss it occasionally.
As the meal enters the last 5 minutes of preparation, add a bit of oil to your pot or pan and grill some polenta.
Once that’s done, the meal is ready to be served.

References

4 healthy braai recipes

October 24th, 2017 by The Hello Doctor Team

Forget the fatty lamb chops and greasy wors. Hosting a healthy braai is possible. Try these tasty, low-calorie recipes.

Juicy beef burgers

Ingredients

400g beef fillet
200g pork mince
1 slice of stale bread, made into breadcrumbs
1 large handful of basil leaves, roughly chopped
2 onions, chopped
4 cloves of garlic, chopped
1 teaspoon coriander powder
1 teaspoon allspice powder
1 teaspoon smoked paprika
Salt
Black pepper
1 egg
Olive oil

Method

Fry the onions and garlic in some olive oil until lightly browned.
Dice the beef and put it into a bowl big enough to hold all of the ingredients.
Add the pork mince, bread crumbs, basil, egg, coriander powder, allspice powder, some salt and pepper, and the cooled browned onion and garlic. Mix well with your hands.
Wash your hand and pour a little olive oil into your palms. Once your hands are well-coated with the oil, roll a handful of the meat mixture into a ball. Pat smooth and then flatten into a patty.
Place the patties onto a tray and refrigerate for about an hour.
Light a fire or stoke up your gas braai and chargrill the patties.
Serve on lightly toasted hamburger rolls with fresh lettuce and a slice of tomato, or choose the healthier option: replace the buns with the mushrooms below!

Mexican spice-rubbed chicken

Ingredients

6 chicken breasts
1 teaspoon crushed dried red chillies
1 tablespoon whole coriander seeds, roasted
1 tablespoon whole cumin seeds, roasted
1 teaspoon smoked paprika
Salt and pepper
50ml extra virgin olive oil
Juice of 2 limes

Method

Grind all the spices until well-blended. Combine with the olive oil and lime juice.
Rub the chicken breast with the mixture and leave to marinate for 20 minutes.
Place the chicken on an oiled grill and cook for about 20 minutes, or until tender and juicy.
Remove from the grill and let it rest for 10 minutes before slicing and serving.

Ginger prawn kebabs

Ingredients

½ cup extra-virgin olive oil
3 cloves garlic, thinly sliced
1 tablespoon grated fresh ginger
Juice and zest of 1 lemon and 1 lime
Salt
Freshly ground black pepper
16 king prawns, deveined with shell intact
8 small brown onions, peeled
8 peppadews

Method

Whisk together the oil, garlic, ginger, citrus juice and zest. Season to taste.
Thread the prawns, onions and peppadews onto skewers. Place the kebabs in a baking dish and pour the ginger mixture over. Let it marinate at room temperature for 10 minutes.
Place the kebabs on the braai. Turn and baste with the marinade occasionally, until lightly charred and cooked through (about four minutes).
You should have eight delicious kebabs.

Cheesy pesto grilled mushrooms

Ingredients

6 large black mushrooms.
Italian cheese sprinkle.
90ml olive oil.
Basil pesto.

Method

Wipe the smooth tops of the mushrooms with a damp cloth.
Season on the stem side with Italian cheese sprinkle.
Drizzle a little olive oil over the gills.
Spread a generous tablespoonful of basil pesto over the gills.
Place the mushrooms, stem side up, on the braai and cook slowly until done.
Enjoy as is, or use as replacement for buns, and create a bun-less burger with the beef patties! Delicious.

References:

Healthy treats to enjoy around the Christmas tree

October 24th, 2017 by The Hello Doctor Team

Christmas is basically a synonym for tasty desserts and decadent biscuits and pastries. Unfortunately, many of these sugary treats can take their toll on our waistlines and leave us feeling sluggish. One too many and the kilos pile on too as store-bought treats can contain lots of preservative and refined ingredients.

Cape Town-based health coach and food blogger Bernice Griffiths sets us on the right track with delicious, healthy homemade treats. Bernice recommends the freshest, most natural and unrefined ingredients. Choose the best quality chocolate or butter you can find.

Cherry and coconut truffles

These truffles are rich and decadent, but packed full of wholesome ingredients. Use the best quality dark chocolate you can afford. These treats make a delicious gift too.

Ingredients

50g raw almonds
7 fresh dates (pips removed)
A generous handful of glace cherries (roughly 17), +/- 100grams
50g 70% dark chocolate, roughly chopped
1/2 cup fine coconut
70-100g dark chocolate (or chocolate of your choice)
2 teaspoons sunflower oil
A few maraschino cherries on stalks (optional)

Method

Grind the almonds in a blender until fine and powdery. Once it’s done, set aside.
Place the dates in the blender and blend slightly. Add the glace cherries. Blend a bit more and then add the dark chocolate and blend until very well mixed, chopped and smooth.
Add the ground almonds back into the blender and mix again.
Now add the coconut, little by little, until you reach a pliable consistency.
Roll into balls or mould the truffle mixture around the maraschino cherries.
Melt the chocolate and oil in a glass bowl balanced on top of a pot with a little water boiling below (the glass bowl mustn’t touch the water below). Stir until melted.
Dip the rolled cherry and coconut balls in the chocolate and spoon more melted chocolate over. Place on waxed paper to set.

Recipe note:
There may be a little melted chocolate left over but if you use less you won’t be able to spoon the chocolate over the balls, so spread the leftover chocolate on a separate piece of wax paper and sprinkle with cherries, almonds or raisins. Leave to set, break into pieces and enjoy!

Shortbread biscuits

These biscuits are ideal if you’re practising gluten-free. They do contain real butter, as this is essential for the shortbread consistency. Make and decorate with the children.

Ingredients

3 tbsp Xylitol
90g butter (use real butter, not margarine, as this will have an effect on the texture)
2 teaspoons caramel essence or vanilla essence
3 tbsp corn flour
2/3 cup rice flour (or wheat flour)

Method

1. Preheat the oven to 150ºC.
2. Beat together the Xylitol, butter and caramel or vanilla essence until smooth and fluffy.
3. Mix the corn and rice flour into the butter mixture and shape into a ball.
4. Roll out between two sheets of wax paper until 5-7 mm thick.
5. Cut into cookie shapes of your choice or roll into small balls and flatten with a fork.
6. Place on a greased and lined baking tray and bake at 150ºC for more or less eight minutes or until light brown. Keep an eye on the cookies as they can burn easily.
7. Remove from the oven and leave to cool before decorating them as you desire.

Banana and yoghurt muffins

These muffins are perfect for a healthy, light Christmas breakfast or a teatime treat in the afternoon.

Ingredients

1/3 cup coconut oil (or a neutral oil like sunflower oil)
2 heaped tbsp honey
4 tbsp brown sugar
2 tbsp butter
3 eggs
1/2 cup yoghurt
2 cups gluten-free flour mix
1 cup buckwheat flour
1 teaspoon baking powder
1 teaspoon bicarbonate of soda
2 bananas
1/3 cup water
1 cup raisins (optional)
1 teaspoon cinnamon
3 tablespoons agave syrup (or use honey)
1/3 cup sunflower seeds
A small handful extra dried fruit (optional)

Method

1. Preheat the oven to 180ºC.
2. In a large bowl, mix together the coconut oil, honey, sugar and butter until smooth and pale.
3. Beat in the eggs one at a time.
4. Mix in the yoghurt. The mix may seem like it’s going to curdle (don’t over-mix, just stir in).
5. Mix in the flours, baking powder and bicarb, adding a bit at a time until all is incorporated. The dough will be thick.
6. Mash up the bananas with a fork and mix into the batter.
7. Add the water and mix until you have nice smooth consistency.
8. Add the raisins, if you are using them.
9. Then add the cinnamon, agave syrup, sunflower seeds and any dried fruit you like.
10. Mix until everything is evenly distributed.
11. Spoon the batter in cupcake liners and in muffin trays. Sprinkle with a tiny bit of brown sugar and bake for roughly 15 minutes until well risen and brown.

Recipe note:

You can premix the batter keep the batter in the fridge in a sealable container until you are ready to bake. The batter should keep up to six days.

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.
¼ cup chopped mixed herbs. Thyme, oregano, and parsley are good choices.
Salt and pepper.

Method

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

Remove the rump from the fridge 30 minutes before you want to cook. Room temperature meat roasts more evenly than very cold meat.
Preheat the oven to 240°C.
Pile the vegetables, garlic, and herbs in a large roasting tray, and drizzle with a little olive oil.
Rub the rump with olive oil, and season well with salt and pepper. Then, place it on top of the vegetables.
Place the tray in the oven. Turn down the heat immediately to 200°C.
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.
Baste the meat halfway through cooking. Add a splash of water to the vegetables if they look dry.
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.
Slice and serve with roasted vegetables and potatoes.

Whole roasted cauliflower

Ingredients

1 large cauliflower.
Olive oil.
Salt

For the sauce:

⅓ 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

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.
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.
Carefully, cut out the hard core of the cauliflower. Leave the main stem intact. Make sure not to cut through the florets.
Rinse the cauliflower. Place it on a work surface, core side up.
Drizzle with olive oil. Rub the oil all over the cauliflower until evenly coated. Sprinkle with salt.
Place the cauliflower on the hot pan in the oven, core side down.
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.
Make the sauce: toast the almonds in a small frying pan over a low heat, until golden and fragrant. Set aside to cool.
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.
When the cauliflower is done, transfer to a serving plate and cut it into wedges. Spoon the sauce around each wedge and enjoy.

References: