Email : info@DrArien.co.za
Phone : +27 (0)12 362 2422

Healthy Recipes

 

Please note: the recipes below are mainly for individuals that are at the Maintenance Stage of their diet. However, there are a few options for individuals that are on Phase 1 or 2 of the Weight Control Clinic Program. Please take calories into consideration and when in doubt please contact us via email on info@drarien.co.za or call us on 0123622422.

Beverages

Dips & Dressings

Snacks, Starters & Sides

Main Meals

Breakfast Dishes

Smoothies

  • Beetroot Berrie Smoothie
  • Berrie Smoothie

Lunch/Dinner Dishes

Chicken

  • Chicken Dish
  • Chicken Parmesan
  • Chicken with Bokchoy and Flat Mushrooms
  • Stuffed Chicken Breast with Basil and Goat’s Cheese (Thank you Shannon)

Fish

  • Baby Marrow and Salmon ‘Pasta’ (Thank you Shannon)
  • Baked Kingklip (Thank you Shannon)
  • Fish Cakes
  • Salmon and Spinach Bake (Thank you Shannon)
  • Salmon with Gherkin Salsa
  • Seafood Stuffed Avocados
  • Tuna Egg Wrap (Thank you Shannon)
  • Vietnamese Tuna Parcels with Lime and Fresh Mint

Red Meat

  • Beef with Chilli Tomato and Yoghurt Sauce
  • Eggplant Lasagne
  • Mince Peppers
  • Mini Meatballs/ Hamburger Patties
  • Mushroom Steak
  • Ostrich Chilli Con Carne
  • Steak Open Sandwich
  • Zucchini/Baby Marrow Lasagne

Vegetarian

  • Eggplant and Cickpea Dish
  • Eggplant Dish
  • Eggplant Bake
  • Mexi-peppers

Pizza, Pitas & Wraps

  • Cauliflower Pizza
  • Mini Pita Pizzas
  • Vegetarian Pizza
  • Salmon Salad Wrap

Salads

  • Coleslaw
  • Chicken & Artichoke Salad
  • Avocado & Tomato Salad
  • Tuna Salad
  • Cabbage and Baby Marrow Salad (Thank you Shannon)
  • Salmon Salad
  • Biltong Salad

Soups

  • Creamy Chicken and Mushroom Soup
  • Cold Herbal Soup (Thank you Shannon)
  • Vegetable Soup
  • Lentil Soup
  • Tomato & Barley Soup

Desserts

 

Chicken Parmesan & Zucchini Chips

 

Chicken Parmesan

Ingredients:

  • 4x chicken breasts
  • Spices: italian, salt and pepper
  • Sundries tomato and pecorino pasta sauce
  • 1/4 cup mozzarella
  • 1 egg

Directions:

  • Spice the chicken breasts
  • Whisk one egg in a bowl
  • Use a brush to rub the chicken breasts with the chicken Coat with parmesan
  • Preheat oven to 180°C
  • Bake for 15 minutes
  • Remove from oven and add the sauce
  • Top with mozarella
  • Bake for another 25 min

 

Zucchini chips

Ingredients:

  • Zucchini
  • Salt
  • Pepper
  • Parmesan (optional)
  • 2 tbsp olive oil

Directions:

  • Cut zucchini into thin slices
  • Mix the zucchini rings with the oil in a medium bowl
  • Pack the rings in a baking tray, they shouldn’t touch each other
  • Add spices and parmesan
  • Preheat oven to 180 Bake for 15-20 minutes

Healthy Snacks

Legit Chocolate Cups:Fat bomb

Ingredients and directions:

1 tbsp cocoa (or add more to taste), 1 tbsp sweetener (or to taste), 1 tbsp peanut butter, 2 tbsp coconut oil (with flavour or neutral taste). Microwave until melting. Optional: add 1 tsp defecated cocnut or almond flakes for a crunchy flavour. Pour into an ice tray and freeze for 20 mins and enjoy! We emphasise the importance of portion control (not more than one cube per day). Remember to add the calories to your daily caloric allowance.

Healthy Weight Control Clinic Snacks

Tuna Treat (snack or meal)

Ingredients:

1x tuna tin, 3x egg whites, ½ cup x oatmeal, ¼ cup x plain yoghurt, 2 tsp garlic powTuna Treatder, 1 teaspoon cumin, ½ tsp chilli powder, 1 tsp oil, 2 cups chopped spinach, salt & pepper to taste.

Directions:

Sieve the oats and put in a cup of water for 10-20 minutes, drain water before use. Combine all the ingredients. Note: add egg whites last. Snack (eat 4-6 small muffins): put the mixture into a small muffin pan (meal: put the mixture in a glass dish and divide into quarters and serve with a salad) and bake on 180 degrees for 20-30 minutes.

 

Chicken Muffins

Ingredients:

Chicken (diced), 3x egg whites, 2 tsp greek herbs, 1 tsp garlic salt, 2 cups frozen spinach.

Directions:

Mix all of the ingredients and put into a small muffin pan. Bake at 180 degree Celsius for 20-30 minutes.

 

Chicken Phyllopockets

Ingredients:

Phyllopastry, 2x chicken breasts (boiled and diced), ½ yellow pepper diced, 2 cups of finely Chicken Phyllopocketschopped lettuce, 5-6 green onions (finely chopped), ½ cup mayonnaise, 2-3 tsp Dijon mustard, salt & pepper to taste.

Directions:

Prepare the phyllo pastry in a small muffin pan and bake for 2-3 minutes on 180 degrees (until slightly brown). Mix the other ingredients together and fill the phyllopockets with a tsp of the mixture. Note: add the lettuce last on top of the mixture for garnish.

 

Shroom Surprise

Ingredients:Mushroom Surprise

Mushrooms, basil pesto.

Directions:

Remove the mushroom root and simply add basil pesto into the mushroom head. Add edible flowers or parsley and a small amount of paprika for decorative purposes.

 

Salad sushi

Ingredients:Salad Sushi

Cucumber (mandolin slices), carrots (mandolin strips), radishes (sliced), celery (sticks with leaves), cashew nuts (50g in water overnight and blend until smooth; add light mayonnaise or plain yoghurt to taste), pineapple (slices), avocado (slices).

Directions:

Spread cashew mixture on the mandolin cucumber slice, then add all the ingredients to one side of the cucumber slice and simply roll up.

 

Berrie SmoothieBREAKFAST

Egg Omelette

Cal = +/- 300

  • You need: 2 x eggs, 5 x mushrooms, 1 tbsp oil, 2 tbsp low fat milk, tomato/onions/green or red peppers, 2 x weigh less bacon (no fat)
  • Fry onions, tomatoes, peppers, mushrooms and bacon. Make the omelette and add the other ingredients and spices

(Men: 2 eggs; Women: 1 egg)

Berrie Smoothie

Cal= +/- 200

  • You need: ½ cup of frozen/ fresh strawberries & berries, 250ml skim milk, 175 ml of plain, low fat yoghurt, 50g almonds
  • Mix everything together in a blender

Smoothie (Thank you to one of our patients)

Cal = +/- 185 (with yoghurt and milk added)

  • You need: 1 raw beetroot – washed and skinned; ½ cup of frozen berries; add cinnamon to flavour; green tea; linseed oil
  • Method: Make green tea and let it stand in the fridge overnight, add ½ cup linseed oil, add the beetroot and berries. Mix everything together.
  • Variation: you can also add 175ml yoghurt and/or half of the amount of milk allowed per day
  • If you exercise very often: add ¼ frozen banana 

This smoothie is great for energy, weight loss and helps with hypertension.

Digestive Friendly Egg

Cal= +/- 220

  • Mix a 1 cup of oat bran and 1 cup digestive bran and keep in container. Use 1 tablespoon of the mixture, one egg, 2 tablespoons of oil, 2 tablespoons of milk, salt and pepper. Whisk the eggs and other ingredients together and make scrambled eggs in the microwave or stove. Add 30g cheese and tomato on top.

Kipper Breakfast Bake (Thank you Shannon)

  • You need: 1 Kipper steamed, skin removed and flaked; 2 eggs; 25g goats’ cheese; ¼ cup of milk; 1 tsp butter/oil; pinch of salt & pepper; 1 chopped spring onion.
  • Method: Beat eggs and add milk; add a pinch of salt & pepper; stir in flaked kipper and finely chopped spring onion. In an oven dish place 1 tsp of butter/oil in the bottom of the dish. Pour in egg & kipper mixture. Sprinkle with goat’s cheese and bake on 180°C till egg is set.

Goat’s Cheese Omelette (Thank you Shannon)

  • You need: 25g grated cheese; 6 cherry tomatoes halved and sprinkled with Italian herbs; 6 basil leaves finely chopped; 2 eggs beaten in a bowl; pinch of herbal salt and black pepper; 1 tsp coconut oil.
  • Method: Melt coconut oil in a non-stick pan. Sprinkle salt & pepper into egg mixture and make omelette as normal. Once you turn omelette spread tomato, goat’s cheese and basil on omelette and fold over. Cook until cheese is melted.

 Apple and Egg Oatmeal

Serving size: 2 large or 4 small servings

  • You need: 2 cups unsweetened almond milk; 1-2 tsps of sweetener to taste (aspartame free); 2 eggs; 1 cup whole rolled oats; pinch salt; 1 soft cooking apple, unpeeled and diced; 1 tsp cinnamon; ¼ tsp nutmeg; pinch cardamom; 1 tsp vanilla; 2 tbsp ground flaxseed.
  • Method: in a large saucepan whisk together milk, sweetener, eggs, oats and salt over medium heat. Bring to a low boil over medium heat. Continue to whisk frequently. Reduce heat and cook for about 10 minutes/ until oats are tender, whisking frequently. In the last 5 minutes of cook time: mix apple, cinnamon, nutmeg, and cardamom into the oatmeal. Stir vanilla and flaxseed in just before serving.

Blueberry Almond Pancakes

Serving size: 1

  • You need: 1 egg, ¼ cup almond meal (or finely ground almonds); ¼ cup of any milk; 1 tsp cinnamon; 3 drops vanilla essence; 1/3 cup fresh blueberries (or frozen thawed) ; 2 tsp coconut oil.
  • Method: In a small bowl whisk the egg until beaten. Add almond meal, milk, cinnamon and vanilla essence and whisk to combine. Fold in blueberries. Melt the oil in skillet over medium heat and pour the batter out into 2 small pancakes. When bubbles appear on the surface, flip the pancake and cook until they stop steaming or are lightly browned on the bottoms. Serve immediately.

Italian Sweet-Veggie Scramble

Serving size: 1

  • You need: 2 tsps olive oil; 2 eggs; 3 tbsps minced sweet onion; ½ tsp dried oregano; ½ seeded or diced red/orange bell pepper; 4 heirloom grape tomatoes – quartered; ½ teaspoon dried basil; salt & pepper to taste.
  • Method: Heat the olive oil in a skillet over medium heat. Add the onions and peppers and cover for 2 min. Remove cover, add tomatoes and cook; stirring occasionally, until all the veggies have softened. While veggies are cooking, combine the eggs, oregano, basil, salt & pepper in a small bowl and whisk until lightly beaten. When veggies reach desired tenderness, pour the egg mixture over the vegetables. Use a spatula to turn the eggs and veggies occasionally, cook for a few minutes to desired doneness.

Onion and Green Pepper Scramble

Serving size: 1

  • You need: 2 tsps olive oil; 2 eggs; 1 small clove garlic – minced; ¼ cup finely diced peppers; ½ tsp dried thyme; ¼ cup finely diced red onion; salt and pepper to taste
  • You need: heat the olive oil over medium heat. Add peppers and onions and cook for about 5 min until they have softened. Add garlic and cook for 1 min. While the veggies are cooking; combine the eggs, thyme, salt and pepper in a bowl and whisk until lightly beaten. When veggies reached desired tenderness, pour the egg mixture over the veggies. Use a spatula to turn the eggs and veggies occasionally, cook for a few minutes to desired doneness.

Greens and Leeks Omelette

Serving size: 1

  • You need: 2 tsps olive oil; few dashes of Worcestershire sauce (organic if possible); ¼ cup steamed & finely chopped collard greens; ¼ cup cleaned and finely chopped leek (tender section only); 2 eggs; 1 tbsp water; salt & pepper to taste.
  • Method: Heat the olive oil in a pan over medium heat. Add the greens, leeks and water and cover for 2 min. Remove cover, stir and add Worcestershire. Cook, stirring occasionally, until the veggies are tender, 2-4 min. While veggies are cooking, combine eggs, salt, pepper, and water in a small bowl and whisk until lightly beaten. Increase the heat to medium high for 1 min. Pour the eggs evenly over the veggies and allow to sit, undisturbed for 1 min. Working gently, lift one half of the omelette and flip it over the other half. Cook for about 30 sec and flip once cooked to desired doneness.

Apple Flax-Jack

Serving size: 1

  • You need: 1 egg; 2 tsps water; 3 tbsp ground flaxseed; ¼ tsp ground nutmeg; 1 small apple – unpeeled, cored & shredded; 2 tsps coconut oil; 3 drops vanilla essence; 2 tsp coconut oil.
  • Method: Whisk the egg in a small bowl until beaten. Add the apple, flaxseeds, water, nutmeg and vanilla essence and mix well. Melt the olive oil in a skillet over medium heat. Transfer the batter to the pan and thin it out with a spoon to form a circle of about 15cm in diameter. Allow to cook for 3-4 min (undisturbed) or until the bottom is lightly brown. Use a large spatula to flip it once and cook for 1-3 min on the other side until the bottom is lightly browned. Serve immediately.

Greek Omelette

Serving size: 1

  • You need: 2 eggs; ¾ cup baby spinach; 1 tbsp water; 1 ½ tbsp minced & pitted Kalamata olives; 2 tsp olive oil; 1 ½ tbsp minced sundried tomato strips in oil, drained; add salt & pepper to taste.
  • Method: Combine the egg, salt, pepper and water in a bowl and whisk until lightly beaten – set aside. Heat the olive oil in a 30cm non stick skillet over medium heat. Add the spinach and cover for 1 min. Increase the heat to medium high for 1 min. Pour the eggs evenly over the spinach sprinkle with olives and sundried tomatoes and allow to sit for 1 min. Lift one half of the omelette and flip it over the other half. Cook for about 30 seconds and flip once cooked to desired doneness.

 

Ice LolliesSNACKS

Yoghurt & Jelly

Cal = +/- 120

  • You need: 3 tbsp gelatine powder, 8 tbsp sweeto (green/red), 1 cup boiling water, 6 cups cold water.
  • Mix together and stall. Eat the jelly with 175 ml yoghurt

 

 

Ice lollies

Cal = +/- 20

  • 250g ripe strawberries,
  • 350 ml sweetened low fat strawberry yoghurt
  • 5 ml gelatine powder
  • 20 ml cold water

Peppers

Cal = +/- 10

  • Put a whole pepper (red, green or yellow) in the oven, remove from the oven when the skin is black, peel the skin off and add spices, balsamic vinegar and olive oil for flavour.

Bulgarian Yoghurt with Mixed Berries

  • Mix frozen mixed berries (defrost) with yoghurt and add sweetener to taste.

Baked Apple with Cinnamon Almonds

  • You need: 1 green apple – peeled, halved and cored; sweetener to taste (1 tsp); 1 tsp cinnamon; 1 tbsp toasted slivered almonds.
  • Method: Place the apple (cut side up) in a micro-wave- safe dish. Sprinkle evenly with the cinnamon and sweetener. Microwave for 3-5 min until soft and let stand for a few minutes. Top with almonds to serve.

Creamy Cocoa Pudding

Serving size: 4

  • You need: 1 cup fresh ricotta cheese (low fat); ½ tsp vanilla essence; 1 ½ tbsp high quality dark cocoa powder. Optional: 2 tsps brown rice syrup.
  • Method: Combine ricotta, cocoa powder, brown rice syrup (optional) and vanilla essence and stir well. Top with fresh berries or a sprinkle of crushed walnuts or sliced almonds, if desired.

Lemon Ginger Bites

Serving size: 15 bites

  • You need: Food processor; 6-7 large pitted dates; 2 tbsp oat bran; ½ cup dried apples; ½ tsp ground ginger; 1 cup raw cashews; 2 tbsp fresh squeezed lemon juice; ¼ cup raw whole rolled oats; 1 tsp lemon zest.
  • Method: Combine all ingredients in food processor and pulse a few times to break down the apples and dated. Process for 1-2 min steadily until mixture holds together in one large clump, stopping occasionally to scrape down the side. Roll the mixture into 3 cm balls and store in the refrigerator.

Nutty Chickpea Snack

Cal= 80 Cal

Serving size: 6

  • You need:  1 tsp curry powder; ¼ tsp cinnamon; ¾ tsp chilli powder; ½ tsp salt; ½ tsp cumin; 420g can chickpeas – well drained, rinsed and patted dry; 1 tbsp coconut oil – warmed to liquid; ½ tsp garlic powder; ¼ tsp cayenne pepper; ¼ tsp ground ginger.
  • Method: Preheat oven to 230°C. Combine all the spices in a bowl and toss with a fork to mix. Add the chickpeas, drizzle the oil and toss gently to evenly coat the beans. Spread chickpeas out on a shallow roasting pan or edged baking sheet. Roast for 35-40 min, turning twice, until just browned and slightly shrunken – watch carefully at end of cook time to prevent scorching. Cool them in the pan for 15 min and store remainders in fridge. 

Vanilla Pears

Serving size: 1

  • You need: 1 ripe pear – unpeeled, cored and chopped; 3 drops vanilla essence; 1 cup cider, pear nectar (or water for lowest sugar content); ½ vanilla bean – split (or 2 tsp vanilla extract)
  • Method: Combine the pear, cider, and vanilla essence in a small saucepan and scrape the seeds out of the vanilla bean over all (or add extract). Cover and bring to a low simmer over medium heat. Reduce heat and cook for a few minutes until pears reach desired tenderness. Remove from heat , drain, and serve warm.

Nutty Butter Pudding

Serving size: 6

  • You need: ¼ cup unsweetened vanilla almond milk; 1/3 cup natural nut or seed butter of your choice; sweetener (1 1/2 tbsp); 1x 350g package firm or extra firm silken tofu; ¼ tsp vanilla essence
  • Method: Combine the almond milk and sweetener over medium heat in a small saucepan, stirring or whisking several times until crystals dissolve – 2-3 min. Do not let the mixture steam/boil. Set aside to cool. Put the tofu in a food processor until smooth. Add prepared almond milk, nut butter, and vanilla essence, and process until mixed well and smooth, scraping down the sides if necessary. Eat immediately or chill in the fridge.

Sautéed Apple

Serving size: 1

  • You need: 2 tsp coconut oil; 1 apple – any kind, cored, chopped and unpeeled.
  • Method: Heat the oil over medium heat. Add the apple and cook for 4-6 min until lightly browned, stirring frequently. Serve immediately.

Fruit Lollies & Peach Iced Tea

Serving size: 8

  • You need: 3 cups boiling water; 5 Freshpak Rooibos tea bags; 250ml peach concentrate (weighless); fresh peaches on the side; sweetener to taste.
  • Method: Pour the boiling water over the tea bags. Let it stand for about 5 min and remove tea bags. Add sweetener to the boiling water and stir until dissolved. Add peach concentrate and stir. Let the tea cool down in the refrigerator (use as iced tea). For Ice Lolly: Then pour the iced tea into prepared ice lolly forms and put it in the fridge overnight. To serve: take the lollies out and serve with peach wedges.

DRINKS

Iced TeaIced Tea

  • Make Rooibos tea (strong), make enough and keep in a holder in the fridge
  • Add Brookes Low Cal/ any diet cool drink in the flavour and amount you prefer
  • Add cinnamon sticks to the tea and sweetener to taste

Lemon and Mint Iced Tea

Serving size: 8

  • You need: 3 Rooibos tea bags; ½ lemon cut into small slices and extra as garnish; 10 fresh mint leaves and extra for garnish; 2L boiling water; sweetener to taste.
  • Method: Put the teabags, mint, lemon and sweetener in a large pot, pour enough boiling water and let it stand for 5 min. Then remove the tea bags. Put the tea in the refrigerator when it is room temperature. To serve: serve chilled and put ice, lemon slices and mint leaves in glass.

Healthy RecipesDIPS & SALAD DRESSINGS

Humus

  • You need: 2x cans of chickpeas drained and rinsed. Juice form 2x lemons; 2 garlic cloves; 60 ml olive oil; 150 ml Tahini; red pepper.
  • Method: Place the chick peas in a liquidiser with the lemon juice, garlic and olive oil. Add the Tahini. Add a little bit of boiling water to thin it out if necessary. Add red pepper & salt to taste. Drop extra olive oil over and serve.

Tahini is a paste of crushed sesame seed and is available at some supermarkets.

Salad Dressing

  • Fill an empty bottle with a lid, with half vinegar and half Extra Virgin Cold Pressed Olive Oil, add mixed herbs, salt and pepper to taste. Sweetener (ASPARTAME FREE- e.g. Stevia, Equisweet Green, Canderel Green or Yellow) can be used.
  • Optional: add crushed fresh garlic and red chili.

SALADS

Coleslaw

Cal = +/- 61 Cal per serving

  • Serves 12 people, divide by 12 for 1 serving
  • You need: 1 small head cabbage (thinly sliced), ½ cup chopped green pepper, ½ cup chopped onion, 2 tbsp chopped pimento or red bell pepper, ½ cup cider vinegar, 3 tbsp vegetable oil, ½ cup or 12 packets Equisweet Green Sweetener, 1 tsp celery seed, ½ tsp dry mustard, ¼ tsp salt, ground black pepper,
  • Directions:In a medium bowl, combine cabbage, green pepper, onion, and pimento.To make the dressing, whisk together the remaining ingredients.Toss the dressing and vegetable mixture to coat. Refrigerate, covered, for at least 2 hours to allow the flavours to blend.

Chicken & Artichoke SaladChicken & Artichoke Salad

Cal = +/- 230 per serving

  • Serving size = 6 people
  • You need: 800 g skinless chicken breast – baked or broiled (with no added fat), 385.71 g canned artichokes (un-marinated) – drained, ¼ cup fat-free French dressing, 1 medium red onion (about 110g), cut into thin rings, 150 g mushrooms – sliced, 100 g natural sun-dried tomatoes, ¼ cup chopped fresh basil (about 14g), 1 bunch arugula
  • Directions:Cut cooked, cooled chicken into bite-sized pieces.Place the artichokes and French dressing in a large bowl. Add onion, mushrooms, tomato, and basil. Add chicken pieces and toss salad.To serve, arrange arugula leaves on each plate; pile on chicken salad.

Avocado & Tomato Salad

Cal = +/- 210 per serving

Serving size: 4 people, divide by 4 for 1 serving

  • You need: 1 tbsp Dijon mustard, 1 tbsp red wine vinegar, 2 cloves garlic, crushed, 1 tbsp extra virgin olive oil, 3 tomatoes (quartered, deseeded, and finely diced), ½ bunch of shallots – finely sliced, 1 cucumber (halved lengthways & finely diced), ¼ cup basil leaves – roughly chopped, 1 lemon – juiced, 2 medium avocados -halved and skin removed, 1 bunch of arugula leaves – rinsed, 85.71 g black olives
  • Directions:

o   DRESSING: Combine mustard, vinegar, garlic, and olive oil in a small jar with lid and shake well.

o   SALAD: Place the tomato, shallots, cucumber and basil in a small bowl; add the dressing and mix to combine.

o   Drizzle the lemon juice over the avocado halves. Use a small knife to remove a 1.2 cm slice of the rounded side of the avocado half. Place the avocado halves on serving plates. Divide the tomato salad equallyamong the four avocado halves. Garnish with arugula leaves and black olives.

Tuna Salad

Cal: +/- 136 per serving

Serving size: 4 people

  • You need: 100g trimmed green beans, 2 x 180g cans of tuna in water – drained, 1 small red onion (100g) – sliced thinly, 2 green onions – sliced thinly, 250g cherry tomatoes – halved, 100g mesclun. Dressing: 2 tsp finely grated lemon rind, ½ cup lemon juice, 1 tbsp wholegrain mustard, 2 crushed garlic cloves, 2 tsp sugar/sweetener, optional: Add 1 ½ cup quartered artichokes (in water).
  • Directions: 1. Boil or steam beans until just tender; rinse under cold water to cool. Cut beans in half. 2. Combine beans with tuna, onions, tomato and mesclun in a large bowl. Dressing: whisk ingredients in small bowl. Add dressing to salad; toss gently to combine.

Cabbage and Baby Marrow Salad (Thank you Shannon)

  • You need: 1 cup finely shredded cabbage; 1 cup baby marrow cut in ribbons using a potato peeler; 1 tbsp apple vinegar mixed with 2 drops of stevia; 1 tbsp olive oil; herbal salt & cayenne pepper to taste; ½ tsp crushed garlic; 2 tbsp water.
  • Method: in a cup mix together garlic, aplle vinegar, stevia, oil, salt & pepper. Pour mixture over shredded cabbage and baby marrows. Mix well and leave in the fridge for an hour before serving.

PIZZAS, PITAS & WRAPS

Pita PizzaMini Pita Pizzas

Cal = +/- 220 per serving

Serving size: 4 people, therefore 1 serving size = 2 mini pizzas

  • 1 Tbsp low salt tomato paste, 1 tomato – sliced, 1tsp dried rosemary and oregano – for sprinkling, 228.57 g canned pineapple pieces in natural fruit juice – drained, ½ cup reduced fat mozzarella cheese – grated, 1 red bell pepper- seeded& sliced into rings, ½ cup sliced mushrooms, 8 small wholewheat pita breads
  • Directions:Spread tomato paste onto pita breads and top with mushrooms, tomato, pepper and pineapple.Sprinkle with herbs and cheese. Place under a hot grill until cheese melts and pizzas are warmed through.

Vegetarian Pizza

Cal= +/- 80

  • 1 portabella mushroom cap, ¼ cup sliced bell pepper, 2 tbsp marinara sauce, 1 tbsp parmesan cheese – grated, ¼ cup onion – sliced,
  • Directions: Place the mushroom cap upside down on a cookie sheet. Spread the marinara sauce over the mushroom, and top with the remaining ingredients – just like a normal pizza, Bake in the oven at 180°C until the cheese melts and the ‘pizza’ is warmed through.

Salmon Salad Wrap

Serving size: 1

  • You Need: ½ cup boneless, skinless cooked salmon; 2 tbsp vinaigrette (ginger, Italian or Greek); 2 tbsp finely diced cucumber, 2 tsp finely diced celery; 2 tsp minced red onion; chopped tomato to taste; 1 wholegrain wrap

*For reduced calories try Low Carb Lifestyle Wraps

  • Method: Combine the salmon, cucumber, celery, onion and vinaigrette and mix well to combine. Lay the  mixture out in the wrap and top with tomato. Roll up, cut and enjoy!

DISHES

Mexi-Peppers

Serving size: 1

  • You need: 1 small red or orange bell pepper – seeded and halved; 1/3 cup salsa (high quality); ¼ cup diced avocado; ½ cup black beans – warmed; 2 tablespoons minced cilantro (the leaf of coriander – seed).
  • Method: Lay out the pepper halves and spread each half with half of the beans, salsa, avocado and cilantro, in that order, to serve.

Mince Peppers

Serving size: 1

  • You need: 1 large red or orange bell pepper – seeded & cut open at the top; prepared lean mince (with tomato, onion and spices).
  • Method: Lay out the pepper halves and fill the peppers with the prepared mince (put any leftover mince in the refrigerator and use for another meal). Put the pepper with mince in the oven (180°) for 30-40 min (until pepper is soft).

Ostrich Chilli Con Carne

Serving size: 6

  • You need: 2 tbsp (30ml) olive oil; 2 onions finely chopped; 4 gloves of garlic crushed; 1 tsp chilli flakes; 1 tbsp ground coriander; 1 tbsp ground coriander; 1kg ostrich mince; 1 red pepper chopped; 2x 400g cans of chopped tomatoes; ¼ cup tomato sauce; ¼ cup tomato puree; 1 cup water; 1 tbsp cocoa; 2x 400g cans red kidney beans; salt & pepper. Salsa: 1x 250g packet mini Italian tomatoes quartered; 1 bunch of spring onions chopped; ½ cup fresh coriander chopped; juice of 2 limes. Olive oil: 1 chilli chopped (optional); salt & pepper. To serve: 2-3 avocados quartered; 3 limes halved; 1 cup sour cream/ low-fat yoghurt.
  • Method: Heat olive oil in large pan. Sauté onions until soft. Add garlic, fry for another minute. Add chilli coriander and cumin and stir well. Toss in meat and brown. Stir in red pepper chopped tomatoes, tomato sauce, tomato puree, water and chocolate and mix well. Simmer for 45 minutes; add more water if necessary. Add kidney beans and season, cook for a further 15 minutes. Toss salsa ingredients together and season. Serve chilli con carne with salsa, avocado, lime wedges and sour cream/yoghurt.

Vietnamese Tuna Parcels with Lime and Fresh Mint

Cal= 167.84 per serving

Serving size: 6

  • You need: 20g rice paper squares; 1 small rinsed cucumber; 4 small rinsed spring onions; 1 ripe & peeled pawpaw; 1 ripe & peeled melon; 4 fresh limes; 2x 170g cans light meat chunk; tuna in spring water; 100g enoki mushrooms; 125g basil pesto; 1 T fresh rinsed mint leaves.
  • Method: Soak the rice-paper squares in water until softened and almost transparent. Slice the cucumber and spring onions lengthways and again into long slivers. Cut the pawpaw and melon into strips and halve each strip. Segment the limes by removing the rind and using a sharp knife to cut out each segment. Drain the tuna and remove from the can. Spread the soaked rice paper sheets on a flat work surface. Fill the centre of each sheet with a few spoons of tuna, some pawpaw & melon strips, cucumber and spring onion slivers, enoki mushrooms and a dollop of basil pesto. Wrap the corners of each sheet over the filling and fold to create a parcel. Top with the lime segments and fresh mint leaves.

Salmon with Gherkin Salsa

Serving size: 8, have 1 serving.

  • You need: 8x 50g portions of Norweigian Salmon; salt & pepper;juice of 1 lemon. Salsa: 8 Carmel mild dill gherkins cut into strips; 8 sliced peppadews; 8 chopped spring onions; 2 lemons cut into wedges.
  • Method: Preheat oven to 180°Cand sprinkle salmon portions with salt, pepper and lemon juice. Place salmon on a greased baking sheet and bake for 10 min. Remove from oven and top with chopped spring onion, peppadew slices and gherkin strips. Serve as individual portions with a wedge of lemon.

Steak Open Sandwich

Cal = +/- 225 per serving

Serving size: 4

  • You need: 4 Steak fillets, 2 crushed garlic cloves, ¼ cup lemon juice, 2 tbsp fresh rosemary leaves, 1 tbsp wholegrain mustard, 2 small tomatoes, 250g halved asparagus, 4 slices of rye bread, 100g chopped butter lettuce.
  • Directions: 1. Combine steak, garlic, juice, rosemary and mustard in small bowl 2. Cut each tomato into six wedges, cook tomato & asparagus on a heated oiled grill plate until browned lightly and just tender, toast bread both sides and keep warm. 3. Drain the steak, discard marinade, cook steak in the same heated grill plate until brown and cooked as desired. Cover, stand for 5 min before slicing thickly. 4. Top the 4 slices of toast with lettuce, tomato, asparagus and steak.

Beef/Chicken with Chilli Tomato and Yoghurt Sauce

Cal= +/- 350 per serving

Serving size: 6

  • You need: 1kg lean meat/chicken mince, 1 large brown onion (200g) chopped finely, 1 crushed garlic clove, 1 tbsp ground cumin, 2 tsp ground turmeric, 2 tsp ground allspice, 1 tbsp finely chopped fresh mint, 2 tbsp finely chopped fresh fat-leaf parsley, 1 lightly beaten egg, mixed salad/ ½ wholewheat pitta. Yoghurt sauce: 200g low fat yoghurt, 1 crushed garlic clove, 1 tbsp finely chopped fresh fat-leaf parsley. Chilli tomato sauce: ¼ cup tomato sauce, ¼ cup chilli sauce (if possible both light)
  • Directions:1. Using hands, combine the beef/chicken, onion, garlic, spices, herbs and egg in large bowl; shape mixture into 18 balls. 2. Mould balls around skewers to form sausage shapes; cook in batches, on heated oiled grill plate until browned all over and cooked through. 3. Serve with side salad/ ½ wholewheat pita. Sauces: just combine the ingredients in a small bowl.

Baby Marrow and Salmon ‘Pasta’ (Thank you Shannon)

  • You need: 1 cup of baby marrows cut into ribbons using a vegetable peeler; 1 tbsp butter/oil; 10 finely crushed basil leaves; 1 lemon squeezed & ½ the lemon zest finely grated; black pepper; ½ tsp vegetable stock granules; 100g salmon steamed and flaked; 1 tbsp olive oil; 25g Simonsberg cottage cheese; 1 finely chopped spring onion; ¼ tsp crushed garlic.
  • Method: Steam baby marrow until tender, do not overcook. In a small pot melt butter. Add vegetable stock, garlic, black pepper, lemon juice and zest, oil and basil. Lightly fry and then add flaked salmon. Stir for a minute. Place cottage cheese in a bowl along with spring onions. Mix well till nicely combined. Place steamed marrows in a bowl, pour garlic sauce over and top with cottage cheese spring onion mixture.

Salmon and Spinach Bake (Thank you Shannon)

  • You need: 100g salmon fillet; 1 cup steamed spinach finely shredded; 25g goat’s cheese finely grated; pinch of herbal salt; pinch of black pepper; 1 tbsp freshly squeezed lemon juice; 1 tsp olive oil.
  • Method: Place salmon in foil sparkled with salt, pepper, olive oil and lemon juice. Top with spinach and goat’s cheese. Bake on 180 °C till salmon is cooked through.

Tuna Egg Wrap (Thank you Shannon)

  • You need: 1 egg; ½ cup of steamed spinach finely chopped; 1 spring onion finely chopped; pinch of herbal salt & cayenne pepper; 60g tinned tuna in water; ½ lemon and lemon zest; 1 tsp low fat smooth cottage cheese; ¼ avo finely mashed; 1 tsp coconut oil; ½ cup finely shredded lettuce and rocket.
  • Method: Beat egg in a bowl and add little herbal salt, spring onion and spinach. Mix together. Heat a non-stick frying pan and melt coconut oil. Pour egg mixture into pan and evenly spread it. Allow to cook through before turning. In a bowl mix tuna, lemon juice and zest, pepper and a little herbal salt, cottage cheese and avo until a smooth mousse like consistency forms. Remove egg wrap from pan, add tuna mixture and greens and wrap up.

Mushroom Steak

Cal = +/- 205

  • You need: 4 lean beef steaks (100g each), 2 tsp coconut oil,  small onion – sliced, 185g mushrooms – sliced, ½ cup beef stock, 2 tbsp Worcestershire sauce, 2 tbsp chopped parsley
  • Directions: Brush steak with a little oil to stop surface drying out and sticking to pan.Cook on high in a heavy-based pan (preferably non-stick) until well-sealed (about 2 to 3 minutes each side for boneless cuts, 3 to 4 minutes each side for bone-in cuts) before turning, using the juices which appear on uncooked side as an indication when steak is ready to turn.
  • For rare, remove immediately after sealing. For medium or well done, reduce heat to medium/low and continue cooking about 2 to 3 minutes each side for medium, 4 to 5 minutes each side for well done. For a really tender, juicy result, lean beef is best cooked to rare or medium only.
  • While cooked steak is resting, add onion and mushrooms to pan. Cook 1 minute. Add stock and Worcestershire sauce. Bring to a boil, stirring constantly until slightly reduced. Add parsley and any juices from rested steak. Serve over the steaks.

Chicken Dish

Cal = depending on what you choose, (check the follow-up diet list and just count everything together).

  • You need: Weighless soup powder (choose your own flavour), vegetables (of choice on follow-up diet list) and chicken (optional)
  • Place the vegetables at the bottom of the dish, make the soup by adding only half the amount of water specified on the sachet, add chicken to the dish as well, pour the soup over everything and place in the oven (180°C) for approximately 45min. 

Stuffed Chicken Breast with Basil and Goat’s Cheese (Thank you Shannon):

Cal= +/- 280

  • You need: 100g Chicken breast cut halfway through lengthwise; ½ lemon juice squeezed out; 8 crushed basil leaves mixed with ½ tbsp olive oil; 20g Goat’s cheese; 6 cherry tomatoes, halved, lightly salted and sprinkled with Italian herbs; ¼ tsp crushed garlic; 1 tsp coconut oil.
  • Method: Place Chicken breast in foil and drizzle with freshly squeezed lemon juice, sprinkle with salt & pepper; open the Chicken breast and spread the inside with garlic, goat’s cheese, tomatoes, and drizzle with basil and olive oil; Close breast and place 1 tsp of coconut oil on top of chicken; place the chicken in foil and seal it; bake on 180°C till chicken is cooked through.

Fish Cakes

Cal = +/- 120 per large fish cake

  • You need: 1 x 410g tin of salmon or sardines in tomato sauce, 1 onion – grated, 10 ml finely cut parsley, 1 cup low GI oats, 1 egg, 15ml canola- or olive oil.
  • 1. Remove the fish from the sauce and separate it into small pieces, add the onion, parsley and oats 2. Mix with the egg and the sauce of the fish tin until the mixture is hard, do not mix too much 3. Make 6 large or 18 small fish cakes 4. Heat the oil and cook quickly

Mini Meatballs/ Hamburger Patties

Cal = +/- 60 for one mini meatball or 240 as a hamburger patty

  • You need: ½ cup dried redsplitlentils, 400g lean mince, 1… onion – chopped, ½ small green pepper – chopped finely, 1 tsp crushed garlic, 2 tsps dried mixed herbs, ¼ cup of light tomato sauce, 1 egg lightly beaten, ½ tsp salt, freshly ground pepper, ¾ cup of oats/ low GI oats
  • 1. Cook lentils for 20min in a pot with boiling water until soft, drain well 2. Heat the oven to 200℃ 3. 3. Mix the lentils, mince, onion, pepper, garlic, herbs, tomato sauce, egg, salt and pepper well in a bowl, add enough oats to be able to make meat balls/ patty, form 24 mini meat balls or 6 hamburger patties and place onto a baking tray (with cook ‘n spray) 4. Bake for 40 min; turn the meatballs/ patties around after 20 min.

Chicken with Bokchoy and Flat Mushrooms

Cal = +/- 338 per serving

Serving size: 4

  • You need: 2 tbsp honey, 80 ml soy sauce, 2 tbsp dry sherry, 1 tsp five-spice powder, 4cm piece fresh ginger (20g) – grated, 1 tbsp peanut oil, 4 x chicken breast fillets (680g), 4 flat mushrooms (360g), 500g baby bokchoy – quartered lengthways, 1 cup chicken stock, 2 tsp corn flour, 2 tbsp water
  • Method: 1. Combine honey, soy sauce, sherry, five-spice, ginger and oil in small jug. Place the chicken

Eggplant Dish

Cal= +/- 268 per serving

Serving size: 4

  • You need: 1 large/ 500g eggplant, coarse cooking salt, 200g pumpkin (sliced thinly), 700g bottled tomato pasta sauce, 80g baby spinach leaves, 4 green onions (sliced thinly lengthwise), 1 cup/100g grated mozzarella cheese, ¼ cup/40g pine nuts
  • Method: 1. Discard top and bottom of eggplant; cut eggplant lengthways into ten 5mm slices. Discard rounded-skin-side slices; place remaining eight slices in colander, sprinkle all over with salt; stand 10 minutes.2.Rinse eggplant well under cold water; pat dry with absorbent paper. Cook eggplant and pumpkin, in batches, on heated oiled grill plate (or grill or braai) until tender. 3. Meanwhile, place sauce in medium saucepan; bring to a boil. Reduce heat; simmer, uncovered, 2 minutes. 4. Place four slices of the eggplant, in single layer, on oven tray; top with half of the spinach, half of the pumpkin and half onion. Spoon 2 tablespoons of the sauce over each then repeat layering process, using remaining spinach, pumpkin, onion and another 2 tablespoons of the sauce for each stack. Top stacks with remaining eggplant slices; pour over remaining sauce, sprinkle stacks with cheese and nuts. Place under hot grill until cheese browns lightly.

Eggplant Lasagne

  • You need: 1 cup of eggplant finely sliced; 1 glove of garlic crushed; 8 basil leaves crushed and mixed with 1 tbsp olive oil (lightly salted); ½ red/yellow pepper diced; 1 tbsp olive; 2 tsp granulated vegetable stock; 2 tbsp water; 2 drops stevia
  • Method: Lightly fry eggplant slices on a girdle until tender; in a pot fry tomato, garlic, onion, and pepper in 1 tbsp olive oil; Add vegetable granules & water and simmer till sauce becomes thick; layer eggplant in an oven dish and top with tomato sauce; drizzle with homemade pesto and small blobs of cottage cheese; bake on 180°C until eggplant is soft and cottage cheese is melted.  

Eggplant and Cickpea Dish:

Serving size: 4

  • You need: 1kg eggplant; 125ml olive oil; 10ml komynseed; 10ml fennel seed; 2ml crushed chilli flakes; 2x crushed garlic cloves; 60ml cut Italian parsley; 60ml basil torn; 80ml fresh lemon juice; salt & black pepper; 1x can of chickpeas (410g) drained; 3x red peppers (roasted, skin removed and cut in strips).
  • Method: Cut the eggplant into wedges of approximately 1cm; paint olive oil over it and roast under a preheated grill until golden brown on both sides. Place the komyn, fennel and chilli flakes in a pan (without oil) and cook until flavoursome (+- 1-2min). Crush the seeds and chilli flakes. Add the garlic, herbs, lemon juice and olive oil and add salt & pepper to taste. Add the chickpeas and mix it. Marinate overnight.
  • To serve: place the eggplant wedges on a plate and add the chickpea mix on top of it. Add the peppers lastly and serve.    

Baked Kingklip (Thank you Shannon)

  • You need: 100g kingklip; 1 tomato diced; 8 basil leaves crushed; 1 garlic clove crushed; 1 tsp vegetable granules; 1 tbsp olive oil; 1 onion finely chopped; ½ stick of celery diced; ¼ yellow/red pepper diced; herbal salt & black pepper; 3 tbsp water; ½ lemon juice squeezed.
  • Method: In a pot combine tomato, celery, pepper, onion, vegetable stock, olive oil, garlic and water. Simmer till thick sauce forms and tomatoes are soft. Place kingklip in foil and sprinkle with salt, pepper and lemon juice. Pour over tomato sauce and bake on 180°C till kingklip is cooked through.

Seafood Stuffed Avocados

Serving Size: 4

  • You need: 2 tbsp plain Greek yoghurt; 2 green onions – thinly sliced; 2 tbsp mayonnaise; 340g prawn meat, crab meat or cooked lobster meat; 1 tbsp fresh-squeezed lemon juice; 2 large ripe avocados (peeled, pitted and halved); 1 tbsp fresh chopped fresh dill, tarragon, or cilantro, or to taste; pinch of salt.
  • Method: Combine the yoghurt, mayonnaise, lemon juice, salt and herbs in a bowl until well mixed. Fold in the green onions and crab/lobster/prawns. Sprinkle extra lemon juice evenly over avocado halves. Divide the salad and pour onto the 4 avocado halves.

SOUPS

Creamy Chicken and Mushroom Soup

Cal = +/- 220 per portion

  • Serving size: 6
  • You need: ¾ cup low GI soup, 1 tsp canola/olive oil, 2 medium onions, cut in little blocks, 1 garlic clove crushed, ¼ cup dry white wine, 1 x 380g tin of Ideal low fat milk, 1 chicken stock, 630 ml water, 2 cooked chicken breasts cut into blocks, 250g of mushrooms cut, pinch of orego, few drops of soya sauce.
  • 1. Stir the oats in a dry pot on the stove on low heat until it starts going brown, remove from the pot and leave aside, 2. Heat the oil in the pot, add the onion and garlic and stir until the onion becomes transparent, 3. Stir the brown oats, wine, milk and chicken stock, 4. Add water, 5. Add the chicken and mushrooms and boil on low heat for 5-10 min, stir occasionally, 6. Add soya sauce and herbs for flavour.

Cold Herbal Soup (Thank you Shannon)

  • You need: 1 tomato; 1 cup celery; 1 cup cucumber skin removed; 1 tsp herbal vegetable stock; pinch herbal salt; 1 lemon squeezed; 8 basil leaves; ½ cup green tea; ½ cup cold water; ½ chilli; 1 spring onion.
  • Method: Liquidise all ingredients together, add more salt or pepper if required and enjoy a filling cup of soup.

Vegetable Soup

Cal= 117 per serving

Serving size: 10

  • You need: 1 tsp olive oil; 2 yellow carrots (if not on the diet); 2 cups of cabbage chopped; 2 onions peeled & chopped; 1 celery stick chopped; 2 tomatoes peeled & chopped; 1x 410g can of brown beans; 1L (4 cups) water; ½ tsp salt; 2tsp Worcester sauce; add pepper to taste; 60g low-fat mozzarella cheese grated.
  • Method: heat the oil in a large pot and add vegetables. Simmer for 10 minutes over low heat and stir occasionally. Add the beans, 2 cups of water and flavours. Simmer for 30 minutes until the vegetables are soft. Liquidise the vegetables for no longer than 1 minute. Add the rest of the water and simmer until the soup is smooth.

Lentil Soup

Cal= 162 per portion

Serving size: 10 portions

  • You need: 1x 410g can of chickpeas; 1 vegetable stock block/ 4tsp of stock powder dissolved in 2L of boiled water; 1 large onion peeled & chopped; 2 tsp of sweetener; 1x 410g can of chopped tomatoes; 2 celery sticks with leaves chopped fine; 1x 65g can of tomato paste; salt & pepper to taste; ½ tsp crushed ginger; 1tsp crushed cinnamon; 1 cup large green or brown lentils (soaked in water for 1 hour) or 2x 410g cans of brown/green lentils; 4 tsp lemon juice; 6 baby marrows cut in slices; chopped parsley.
  • Method: drain the chickpeas and add it to the stock, water, onion, sweetener, tomatoes, celery & tomato paste in a large pot. Simmer for 20 minutes or until soft. Add the lemon juice, baby marrows and more water if necessary. Boil for 15 minutes. Add and mix the parsley in just before you serve it.

Tomato & Barley Soup

Serving size: 6 portions

  • You need: 5ml olive oil; 1x large onion peeled & chopped; 10ml crushed garlic; 5ml curry powder; 1x chicken stock block or 20ml chicken stock powder dissolved in 1.5L boiled water; 250ml split peas and/or red lentils; 1x 410g can tomato’s in juice chopped; black pepper to taste; chopped fresh parsley for a garnish.
  • Method: heat the oil in a large pot. Add the onion and garlic and stir until light brown in colour. Add curry powder and fry for 1 minute while stirring. Add & stir the stock, lentils, barley, tomatoes and pepper in the pot. Heat to boiling point and simmer for 45min-60min until the lentils, peas and barley is soft. Sprinkle the chopped parsley over the soup and serve

Nurse Nellie Tips

Constipation

In the morning before breakfast:

  • Take a big glass fill it with ¼ cold water and ¾ boiling water, squeeze half a lemon into the water and drink it as warm as possible

Metabolism

It boosts your metabolism and is great for your skin and weight loss

  • Take ¼ tsp. epson salt dry with cold water

Mindful Eating Tips

1.Sit at a table

Don’t stand at your desk or walk when eating. See, smell, and savour the taste, texture and nourishment of your food.

2. Plan ahead

 Keep snacks, like almonds, biltong and sugar-free peanut butter, in your drawer to keep your blood-sugar level stable.

3. Be realistic

Not everyone has time to go to gym, but everyone can walk. Aim to walk around your block for 20 minutes every day.

 

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