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Tag: recipes

Soups to warm your winter

May 14th, 2017 by The Hello Doctor Team

As the weather starts to crisp up, turn to healthy soups for sustenance. Here are a few feelgood recipes to keep your satisfied, not stuffed!

Broccoli and spinach soup
Both these greens are packed with essential vitamins to help keep your immune system in tip top shape. Plus, they’re low in calories and high in fibre; helpful friends in managing your weight.

Ingredients

  • 2 leeks, chopped.
  • 4 tablespoons unsalted butter.
  • Salt and black pepper.
  • 6 cups low-sodium vegetable broth.
  • 1 bunch broccoli, chopped.
  • 1 small potato, peeled and chopped.
  • 141 g spinach.
  • Sour cream, to serve.


Method

  • Cook the leeks in the butter with ¾ teaspoon salt and ¼ teaspoon pepper in a large pot over medium-high heat. Stir occasionally for four to six minutes, until softened.
  • Add the vegetable broth, broccoli, and potato.
  • Simmer for 18 to 22 minutes, until tender.
  • Stir in the spinach until wilted.
  • Scoop the mixture into a blender and puree until smooth.
  • Top with the sour cream and black pepper to taste before serving.

Mushroom and barley soup
Mushrooms are loaded with antioxidants that protect against cell damage and boost your immune system. Paired with fibre-rich barley, this soup will keep you healthy and satisfied.

Ingredients

  • 2 tablespoons olive oil.
  • 500g mushrooms, sliced.
  • 4 cups carrots, chopped.
  • 2 cloves garlic, sliced.
  • 2 sprigs fresh thyme.
  • Salt and black pepper.
  • 6 cups low-sodium vegetable broth.
  • ¾ cup barley.
  • 1 tablespoon chopped flat-leaf parsley.


Method

  • Heat the oil in a large pot over medium-high heat. Add the mushrooms, carrots, garlic, thyme, and ¾ teaspoon each salt and pepper.
  • Let it cook for eight to 10 minutes. Stir occasionally, until the carrots are tender.
  • Add the vegetable broth and barley. Let it simmer for 30 to 35 minutes, partially covered, until the barley is tender.
  • Top with parsley before serving.


Chickpea, vegetable and pesto soup
This delicious soup has it all. It’s packed with vitamins, high in protein, and filled with fibre.

Ingredients

  • 2 tablespoons olive oil.
  • 2 stalks celery, chopped.
  • 2 carrots, sliced.
  • 1 onion, chopped.
  • Salt and black pepper.
  • 2 tablespoons tomato paste.
  • 6 cups low-sodium vegetable broth.
  • ½ pound green beans, halved.
  • 1 can chickpeas, rinsed.
  • 1 cup frozen peas.
  • ¼ cup pesto.


Method

  • Heat the oil in a large pot over medium heat. Add the celery, carrots, onion, ½ teaspoon salt, and ¼ teaspoon black pepper.
  • Let it cook for five to seven minutes. Stir occasionally, until the vegetables soften.
  • Stir in the tomato paste and cook for a minute, until slightly darkened.
  • Add the vegetable broth, green beans, chickpeas, and frozen peas.
  • Simmer for 15 to 20 minutes, until the vegetables are tender.
  • Top with the pesto and enjoy.

Split pea soup
It’s low in fat, but high in the good stuff. Split pea soup will keep your immune system and weight in check.

Ingredients

  • 1 teaspoon olive oil.
  • 1 onion, chopped.
  • 8 cups low-sodium chicken broth.
  • 1½ cups split peas.
  • Salt and black pepper to taste.


Method

  • Heat the oil in a large pot over medium heat.
  • Add the onion and cook for four to six minutes. Stir occasionally, until softened.
  • Add the chicken broth, split peas, ½ teaspoon salt, and ¼ teaspoon pepper.
  • Let it simmer, covered, for one to two hours. Stir occasionally.
  • When the peas are tender, the soup is ready to eat.

References:

How to cook healthy like a chef

February 23rd, 2017 by The Hello Doctor Team

Even when Gordon Ramsay is yelling at someone in his kitchen, it’s difficult not to wish you were him when he creates a scrumptious meal. You may not be a famous chef, but with a little practice and a good recipe, you could cook and eat like one. Let’s take a look at some healthy recipes from a few famous names to get you started.

Harvest-stuffed Portobello mushrooms
Chloe Coscarelli is a famous vegan chef, and her recipe is perfect as a healthy starter. This hearty meal is packed with potassium and protein. The recipe makes six servings.

Ingredients

  • 2 tbsp olive oil, plus extra for brushing.
  • 1 onion, finely chopped.
  • 1 cup of cashews.
  • 4 cloves of garlic, minced.
  • 1 cup of cooked brown rice.
  • 1 tin lentils rinsed and drained.
  • 1/4 cup breadcrumbs.
  • 1/2 cup vegetable broth.
  • 1 tsp dried basil.
  • 1 tbsp fresh thyme leaves, plus extra for garnish.
  • 6 Portobello mushrooms, stems and gills removed.
  • 1 tomato, sliced into thin rounds.
  • Sea salt.
  • Freshly ground black pepper.

How to prepare

  • Preheat oven to 350 degrees.
  • In a large skillet, heat 2 tbsp of oil over medium-high heat and add onions and cashews.
  • Season with salt and pepper.
  • Sauté until onions are soft and lightly browned.
  • Add garlic and let the mixture cook a few more minutes until fragrant.
  • In a large bowl, combine the onion mixture, brown rice, lentils, breadcrumbs, vegetable broth, basil and thyme.
  • Mix and season to taste with salt and pepper.
  • Brush both sides of the mushrooms caps lightly with olive oil and place top-side-down on a lightly oiled sheet pan.
  • Stuff mushrooms with about half of the lentil stuffing, then press one tomato slice on top of the filling.
  • Bake for approximately 30 minutes, or until the stuffing is browned and mushrooms are cooked through.
    Garnish with extra fresh thyme leaves.

Good to know
The lentil stuffing can be made up to three days in advance and stored covered in the fridge. The mushrooms can be stuffed and assembled on a baking sheet the day before. Bake and finish the stuffed mushrooms right before serving.

Pan-seared tuna with olive vinaigrette and roasted tomatoes
Todd English, host of Food Trip, created this full-flavoured dish with tuna, which is low in fat and calories. It’s a filling meal with a combination of fresh Mediterranean flavours. The recipe makes four servings.

Ingredients

  • 1/2 cup of Kalamata olives pitted and chopped.
  • 1/2 cup of extra-virgin olive oil.
  • 2 tbsp fresh lemon juice.
  • 2 tsp shallots, chopped.
  • 2 tsp fresh rosemary, chopped.
  • 2 tsp fresh flat-leaf parsley, chopped.
  • 1 tsp anchovy fillets, chopped.
  • 1 tsp capers drained and chopped.
  • 1 tsp kosher salt, divided.
  • 450 g sushi-grade tuna loin.
  • 1/2 tsp freshly ground black pepper.
  • 1 tbsp extra-virgin olive oil.
  • 8 roasted tomatoes, halved.

How to prepare

  • Stir together first 8 ingredients and 1/2 tsp of salt in a bowl until well blended.
  • Sprinkle salt and pepper onto the fish.
  • Cook in 1 tbsp of hot oil in a heavy sauté pan over high heat for one minute on each side (rare), or to your desired degree of doneness.
  • Transfer fish to a plate, and let it stand for three minutes. Cut into four equal pieces.
  • Divide roasted tomatoes among 4 individual serving plates.
  • Top with fish, and drizzle with the desired amount of vinaigrette. Reserve any remaining vinaigrette for another use.

Good to know
Vinaigrette may be made up to one day ahead and chilled until ready to serve. Serve at room temperature.

References:

Four Valentine’s recipes for fussy eaters

February 11th, 2017 by The Hello Doctor Team

It’s almost the month of love, and you’re in the mood to bake something sweet. But you have food allergies… so now what? Whether you’re working around your own or a loved one’s food allergy, it can be a hassle – especially on Valentine’s Day. But it doesn’t have to be a romantic bust.

Try these scrumptious, allergy-friendly recipes for the most common food allergies. (And, of course, don’t overindulge in the sweet treats! We wouldn’t want you to get ill.)

Allergic to eggs?

Most baked goods call for eggs, which can be frustrating if you can’t eat them. That does not mean you have to give them up forever. Give these simple eggless sugar cookies a go.

No-egg heart cookies

Ingredients

  • 120g margarine.
  • 70g icing sugar.
  • ½ teaspoon vanilla extract.
  • 200g all-purpose flour.

Method

  1. Preheat the oven to 180°C.
  2. Grease a baking tray and set aside.
  3. Cream the margarine, sugar and vanilla extract until fluffy. Add the all-purpose flour all at once, and mix gently until the mixture is well combined. Then, wrap the mixture in cling film and refrigerate for 20 minutes.
  4. Roll the dough out to your desired thickness, and cut into heart shapes using a cookie cutter. Then, place the cookies on the baking tray and bake for about seven minutes, until golden.
  5. Take it out of the oven to cool, and enjoy.

Tip: These cookies are good on their own, but a few sprinkles never hurt anyone. Jazz yours up with some pink icing and 100s and 1000s.

Allergic to peanuts?

Brittle isn’t just for peanuts. This nut-free version of the old classic is just as delicious, and your Valentine will think so too.

Pumpkin seed brittle

Ingredients

  • ¼ unsalted butter.
  • ½ cup brown sugar.
  • ¼ cup honey.
  • 1 cup pumpkin seeds.

Method

  1. Preheat the oven to 180°C.
  2. Give the pumpkin seeds a thorough rinse. Drain them in a colander and dry lightly with a paper towel. Then, spread the seeds onto a baking sheet and bake for seven to 10 minutes, until light brown and crispy.
  3. Grease a new baking sheet with butter and set aside.
  4. Melt the butter in a small saucepan over a medium heat. Stir in the brown sugar and honey. Bring to a boil. Cook the mixture for about six minutes, until it is amber in colour. Then, stir in the pumpkin seeds. Cook the mixture for another two minutes.
  5. Pour the mixture onto the prepared baking sheet. Let it cool completely before breaking it into pieces.

Tip: Enjoy the brittle as is or broken over vanilla ice cream.

Allergic to dairy?

No dairy? No problem. Dig into this creamy cheesecake you’d never guess contains no dairy.

Raw raspberry cheesecake

Ingredients

For the base:

  • 2 cups almonds.
  • 1 cup dried dates.
  • Sprinkle of desiccated coconut.

For the filling:

  • 3 cups chopped cashews, soaked for two hours.
  • ½ cup lemon juice.
  • ½ cup agave nectar.
  • ¾ cup coconut oil.
  • 1 teaspoon vanilla extract.
  • ½ teaspoon salt.
  • 1 cup fresh/frozen raspberries.

Method

  1. To make the base, soak the dates in some warm water for 10 minutes. Squeeze out the excess water. Then, process the dates and almonds in a food processor until it clumps together.
  2. Sprinkle the coconut on the bottom of a greased cake tin. Then, press the crust into the cake tin on top of the coconut.
  3. To make the filling, blend the cashews, lemon juice, agave nectar, coconut oil, vanilla extract, salt, and raspberries together until smooth. Pour the mixture on top of the crust, smoothing evenly with a spatula.
  4. Put it in the fridge for a few hours until firm and ready to serve.

Tip: Top the cheesecake with a few raspberries for a pop of colour.

Allergic to wheat?

Gluten-free desserts don’t need to be boring and tasteless. These brownies prove it.

Flourless fudge brownies

Ingredients

  • 6 tablespoons unsalted butter.
  • ¾ cups sugar.
  • 250g semisweet chocolate, chopped.
  • 2 eggs, room temperature.
  • 1 teaspoon vanilla extract.
  • 1 tablespoon unsweetened cocoa powder.
  • 3 tablespoons cornstarch.
  • ¼ teaspoon salt.

Method

  1. Preheat the oven to 180°C.
  2. Line a square pan with baking paper. Butter it lightly and set aside.
  3. In a small saucepan, melt the butter over a low heat. Then, add the sugar. Once the sugar has incorporated, add the chocolate, stirring until smooth. Remove from the heat and beat for two minutes with a mixer or whisk. Add the eggs, one at a time. Then add the vanilla extract.
  4. Using a sieve, sift the cocoa powder and cornstarch into the saucepan. Then, add the salt. Stir together. Then, beat the batter vigorously for one to two minutes, until it’s smooth and glossy.
  5. Pour the batter into the prepared pan and bake for 20-30 minutes or until the brownies are set in the centre. Remove from the oven and leave to cool in the pan for 45 minutes before removing and slicing.

Tip: Add chopped nuts or chocolate chips for a more decadent and irresistible brownie, yumminess guaranteed!

References:

 

5-minute breakfasts!

May 30th, 2016 by The Hello Doctor Team

Don’t you just hate the early morning rush? Getting everyone out the house in time to beat traffic often means cutting corners on breakfast. Sure, protein and fresh fruit are the best way to start the day, but when you’re running against the clock, a quick bowl of cereal means that the kids don’t leave the house hungry. What if you could make something fabulous and healthy in just 5 minutes? Well, you can!

Continue reading “5-minute breakfasts!”

Banting snacks for Boxing Day

December 26th, 2014 by The Hello Doctor Team

The year is almost over and what a year it has been! Many people all over South Africa have adopted the Tim Noakes Banting diet, to great effect. Many people claim that the change has improved their lives and their waist-line. The only issue is: the rules and changes aren’t easy, and it certainly isn’t made any easier now that it’s the holiday season. Continue reading “Banting snacks for Boxing Day”

Spiced pumpkin salad

June 6th, 2014 by The Hello Doctor Team

Roast pumpkin and any cheese is a match made in heaven. You can combine pumpkin with stronger-flavoured cheeses such as chevin and blue cheese, or hard cheeses such as pecorino and Parmesan. Spices don’t go well with pecorino or blue cheese, so this recipe uses chevin.

Continue reading “Spiced pumpkin salad”

Gluten-free chocolate cake

June 3rd, 2014 by The Hello Doctor Team

Just because you’re following a gluten-free diet, or you’re gluten intolerant, it doesn’t mean you can’t enjoy decadent desserts anymore. This is a delicious gluten-free recipe, and most people won’t be able to tell the difference! Perfect for birthday parties, dinner parties or a special weekend lunch.
Continue reading “Gluten-free chocolate cake”

The ultimate breakfast

March 24th, 2014 by The Hello Doctor Team

Breakfast remains the most important meal of the day. Yes, you’ve heard that saying many times, but is there any truth to it? Without a doubt! Not only does a healthy breakfast kick-start your metabolism, it also gives you energy for the day and recharges your brain and body. Breakfast also sets the stage for smart choices for the rest of the day. Breakfast skippers tend to overeat later in the day and often battle with weight gain – despite the fact that people believe they will lose weight if they skip breakfast. A good breakfast is great to help regulate your blood sugar levels during the day.

If you’re the type of person who can’t eat early in the morning, or simply don’t have time to eat before you head off to work, then a bit of planning can go a long way. Take something that you can eat at work once you arrive, for example oats or whole wheat toast and boiled eggs. They’re nutritious and cheap breakfast options.

For weekend options, when you have a bit more time, why not try this – our version of the ultimate breakfast.

Continue reading “The ultimate breakfast”

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