Lentil and Beetroot salad topped with caramalised onion

Ingredients

  • 1 cup cooked brown lentils
  • 30g low fat feta cheese
  • 2 small beetroots
  • Handful of cherry tomatoes
  • 2 handfuls of shredded lettuce
  • 2 carrots grated
  • 1/4 cucumber sliced into ribbons
  • 1 handful mung beans
  • For the caramalised onion: 1 red onion, balsamic vinegar, 1 tbsp chutney, pinch of salt

Method

  1. Boil the lentils until cooked
  2. Wash the beetroot and chop into quarters. Drizzle with olive oil and grill for about 20 minutes, stirring half way through.
  3. For the caramalised onion: chop the onion and simmer in a small amount of water over low heat. drizzle the balsamic vinegar over the onions once cooked. After about 10-15 minutes add the chutney and cook for about 5 minutes. Add water and stir occasionally to prevent the onions sticking and burning.
  4. Chop the lettuce and other veggies and put into a salad bowl.

Carb free pizza

Ingredients

For the base:

  • 340 g cauliflower
  • 2 tbsp Parmesan cheese
  • 50 g Mozzarella
  • 1/2 tbsp dried herbs (mixed / oregano)
  • 1/4 tbsp garlic granules
  • pinch of salt
  • ground black pepper
  • 1 large free-range egg

Toppings of your choice: examples – 1 tomato, 1/2 pepper, 1/2 avo, red onion, 20g mozzarella, crushed garlic and chillies, tomato paste

Method 

  1. Preheat the oven at 210 degrees C and lightly grease a pizza dish or baking tray.
  2. Grate or blend the cauliflower into “crumbs” and microwave for  about 5 minutes. If you don’t have a microwave you can steam or boil the cauliflower but just squeeze out the water.

Cauliflower crumbs

 

    1. In a large bowl mix all the base ingredients until it forms a stiff dough.
    2. Pat out the dough onto the pizza dish and bake for 15-20 minutes until browned.
    3. top the base with all your toppings,staring with the tomato paste, garlic and chilli, followed by the cheese and veggies.
    4. Bake for another 10 minutes or so.
    5. Top with fresh basil and serve and ENJOY

Fat Free Brownies

Ingredients

  • 1 1/2 cup flour
  • 3/4 cup cocoa
  • 1 1/2 cup sugar
  • Read more

(Practically) Fat Free Chocolate cupcakes

Ingredients (makes 12)

  • 1 1/3 cups all-purpose flour
  • 1/2 cup unsweetened cocoa powder
  • 1 1/2 teaspoons baking powder Read more

Quinoa topped with beetroot pesto

Ingredients

  • 3 beetroots (peeled, boiled and chopped)
  • 1 clove garlic
  • 1 tin chickpeas
  • touch of olive oil if necessary
  • salt and pepper to taste
  • juice form half a lemon
  • 1/2 cup uncooked quinoa + 1 cup water

Method

1.Blend all the ingredients besides the quinoa

2.  Bring the quinoa to the boil and then reduce to a simmer for about 20 minutes or until there is no more water left.

3.  Add a pinch of salt for a bit more flavour. You can also add cumin, coriander and a tiny dash of cayenne pepper if you want a bit more spice.

4.  Top the quinoa with the pesto and serve with a sprig of coriander, crunchy salad and a grilled cauliflower

Braai-ing under the Milkwood

Everyone LOVES a good braai and with summer here it becomes the next best thing to surfing and beaching! BUT, normally braai’s are not very conducive to “watching the waste-line”, so here I am with my

“Healthy braai tips and recipes for summer” 🙂
Starter / snacks:

  • Healthy and fresh crudités:
  • chop up carrots, cucumbers and peppers into strips
  • Dip into:
  • fat-free cottage cheese and sweet chilli sauce topped with coriander
  • hummus
  • pesto (See the recipes tab for hummus and broccoli + rocket pesto recipes)

Mains:
Marinated chicken breasts or kebabs

For the marinade use:

  • 30ml soya sauce
  • 15ml Peanut butter
  • 125ml sweet chilli sauce

Sides:

  • Butternut, Beetroot and roast veg AMAMAMAMAZING salad – my favourite!!! (recipe)
  • Avo salad
  • Healthy Brown Seed Rolls
  • Potato salad (use pesto instead of mago)
  • Other ideas: Braai’d veg kebabs and Mange Toute and Baby Corn salad (recipe)

Dessert:

Poached Pears

  • with fat free yoghurt
  • drizzled with honey

The best wheat-free health cookies

Ingredients

  • 1 1/4 cup tinned chickpeas, drained and patted dry with a dish cloth
  • 2 tsp vanilla essence
  • 1 tsp baking powder
  • Pinch of salt
  • 1/2 cup plus 2 tbsp natural organic peanut butter
  • 1/4 cup honey
  • 1/2 cup chopped nuts or dried fruit or chopped dark chocolate

 

Method

  1. Blend all the ingredients except the chopped nuts / fruit / choc, until smooth.
  2. Mix in the nuts / fruit / choc.
  3. Make little balls and put them onto baking paper. You should get about 14 balls from the cookie dough. Unless you eat it all like me. I made about 10 balls. Eeeeek.
  4. Use a spoon and flatten the balls into cookies.
  5. Bake for about 10-15 until golden.
  6. Yip they are deeeeelish

Muesli clusters

Ingredients 
1.5 cup rolled oats
2 tsp cinnamon
0.5 tsp salt
1 tsp vanilla essence
1 tbsp organic peanut butter
1 tbsp honey
0.5 cup mixed dried fruit (raisins / cranberries / goji berries)
0.5 cup mixed raw unsaleable Nuts
2 tbsp mix of sunflower and pumpkin seeds
1 egg white

Method 
Mix all ingredients together and toss onto baking paper on a baking tray
Bake for 20 minutes until golden brown
Leave on the baking paper in the fridge over night
Break into pieces and keep in an airtight jar

Wheat-free chickpea and peanut butter muffins

Ingredients
2.5 tbsp peanut butter
1.5 tbsp honey
3/4 canned chickpeas, drained and patted dry
2 tsp vanilla essence
1/2 cup rolled oats
1 tbsp oat bran
1/4 cup fat free milk
2 tsp baking powder

Method
Preheat oven at 180 degrees Celsius
Blend all ingredients together until smooth
Scoop batter into cup cake holders
Bake for 40 minutes until golden brown