Posts

Feel Good this Spring

“Asian inspired beef stirfry with egg noodles”

“Deconstructed Mexican Bowl”

“Chicken meatballs with arrabiata sauce and zucchini noodles”

 

Sound delicious? These recipes are GLUTEN, LACTOSE and SUGAR free, and all feature in Stage 1 of our 4 Week Health Program. Eliminate the toxins and boost your mind and body in 4 weeks starting with ELIMINATION then DETOX, BOOST and lastly INTEGRATION.

Find out more: http://alexroyaldiet.co.za/eliminate-detox-boost-join-4-week-health-program-now

The 4 Week Health Program is now on SALE for R1199.00

Braai’d lamb skewers with a herby vegetable couscous

(serves 4)

Ingredients:

For the lamb skewers:

  • 1kg lamb leg or shoulder, cut into chunks
  • 80ml/5 tabespoons olive oil
  • 2 cloves of garlic, crushed
  • Juice of 1 lemon
  • 2 red onions, roughly chopped
  • 1 tsp dried oregano
  • 1 tsp dried thyme or some fresh thyme, chopped
  • 1/2 tsp paprika
  • 1/2 tsp cumin
  • Salt and freshly ground pepper
  • 10 skewers

For the herby couscous:

  • 200g asparagus, trimmed and cut into 4cm pieces
  • 1 red pepper, cut into 2cm pieces
  • 1 red onion, cut into thick slices
  • 140g mushrooms, cut into thick slices
  • 2 tablespoon olive oil, plus extra for drizzling
  • 2 teaspoon paprika
  • Salt and black pepper to taste
  • 240g couscous (dry weight)
  • 500ml hot vegetable stock
  • 1 tablespoon tomato puree
  • 40g pine nuts
  • 3 handfuls of your favourite herbs (I used coriander, parsley and dill)

Method:

For the skewers:

  1. In a large bowl add the olive oil, garlic, lemon juice, the herbs and spices and season with freshly ground pepper. Whisk all the ingredients to combine. Add the lamb and the chopped onions and blend to coat. Cover the bowl with plastic wrap, chill and let marinade for at least 4 hours.
  2. To assemble the lamb skewers. If using wooden skewers, soak them in water. (This will prevent them from burning.) Lift the chunks of lamb out of the marinade and thread the pieces, on the skewers.
  3. Braai the lamb skewers for about 10-15 minutes, until cooked to your liking.

For the herby couscous:

  1. Pre­heat the oven to 200C.
  2. Place the vegetables on a roasting pan, drizzle with the olive oil, add the paprika and season to taste with salt and black pepper. Stir well and pop in the oven for 30-­35 minutes until soft and caramelised.
  3. While the vegetables are roasting, put the couscous in a large bowl. Add the tomato puree to the hot stock and stir until fully dissolved. Pour the stock on the couscous, stir, cover with a plate or cling film and let it stand for at least 15 minutes, until the stock has been fully absorbed. Uncover and fluff the couscous with a fork.
  4. Toast the pine nuts by placing them in a small pan and cooking them over low heat, stirring frequently, until golden brown.
  5. Add the roasted vegetables, the pine nuts and the chopped herbs to the couscous, then drizzle with a little olive oil and mix well. Serve hot or cold, alongside the braai’d lamb skewers.

Eating for the Winter Season

Winter is a time where your metabolism slows down, your immune system is put to the test and you tend to feel the effects of being tired, unmotivated and lethargic. Many are also driven to comfort foods which can cause weight gain and healthy eating can be put on hold.

Here are 5 effective ways to increase energy in winter so you can strengthen your immune system, stop the cold and flu symptoms from appearing and continue with healthy eating:

Stick to routine

You’ve been waking up at 5 am and getting to the gym 4 times a week since January  – don’t break this habit now. However, it’s also really important to remember that quality sleep is vital for good health. Poor sleep can impact on everyday life affecting concentration, mood, stress levels and weight gain. Aim to get into bed early and enjoy around 8 hours of deep sleep.

Stay hydrated

Staying well hydrated will give you more energy, mental clarity and enhanced digestive function. If you are struggling to get in your 2l a day – opt for herbal teas to warm up from the inside.

Don’t be afraid of the outdoors 

A refreshing walk outdoors might be all you need to get that energy boost and a little dose of Vitamin D. Rainy? Do 30 minutes of yoga or stretching in the comfort of your own home.

Load up on goodness

Make sure that you are eating enough vegetables throughout the day. Aim for foods rich in the antioxidants vitamin C and beta-carotene, such as citrus fruit, cabbage, broccoli, pumpkin, sweet potato, and spinach. To fight off infections,  increase your intake of zinc, which is found in fish, oysters, poultry, eggs, milk and unprocessed grains.

In addition, try include a healthy level of good bacteria.  Fermented dairy products such as kefir and yoghurt—and sauerkraut—provide live cultures.

Snack

Grab the right snacks – fruit, nuts, yoghurt or a warm cup of tea with a delicious homemade oats biscuit. Steer clear from baked goods or snacks high in sugar.

Try our delicious variations of healthy and super nutritious snacks:

  • Oat and fruit bars – http://alexroyaldiet.co.za/oat-and-fruit-bars
  • Cocoa coconut and date balls – http://alexroyaldiet.co.za/cocoa-coconut-and-date-balls
  • Superfood health nut mix – http://alexroyaldiet.co.za/superfood-health-nut-mix

 

 

 

Mother’s Day breakie – Healthy Banana Pancakes

Healthy pancakes with mum’s choice of toppings (serves 2)

Ingredients:

  • 2 ripe bananas
  • 3 eggs
  • 2/3 cup rolled oats
  • ¼ tsp cinnamon

Method:

  1. Mash the bananas in a mixing bowl.
  2. Add the eggs, oats and cinnamon to the bananas, and mix.
  3. Heat a non-stick frying pan to medium heat, spray a small amount of non-stick spray into the pan.
  4. Pour a small amount of the mixture into the frying pan and wait till the pancake is easily flippable.
  5. Repeat step 4 with the remaining mixture.
  6. Stack the pancakes on a plate topping with either nut butter, fresh fruit, yoghurt, nuts, honey or chia seeds.

Spice things up with a Deconstructed Vegetarian Mexican Bowl

Ingredients:

  • 1 cup uncooked brown rice or quinoa
  • 2 cups cooked black beans
  • 1 tsp cumin
  • 1 cup fresh corn
  • 1 cup cherry tomatoes, halved
  • 1 large avocado, cubed
  • 1 tbsp jalapeno, diced
  • 1 small red onion, chopped
  • 1/2 cup fresh coriander, minced
  • Juice of 2 limes
  • 2 cups cabbage (purple and white)
  • 2 large carrots
  • 1 red bell pepper
  • 1-2 tsp agave nectar

Method:

  1. Begin by making the rice/quinoa according to package’s directions.
  2. To make the Avocado Corn Salsa: Combine avocado, corn, jalapenos, cherry tomatoes, red onion, 1/2 tsp cumin, 1/4 cup minced coriander and the juice from 1 lime in a medium size bowl. Refrigerate until ready to use.
  3. To make the Mexican Coleslaw: Shred the cabbage, carrots, and bell pepper. Transfer to a medium bowl and add 1/4 cup minced coriander, juice from 1 lime and the agave nectar. Mix together to combine, then refrigerate until ready to use.
  4. To make the Black Beans: Coat the beans in a 1/2 tsp cumin and place in a pot over medium heat. Cook until heated all the way through, stirring as necessary. Season to taste.

Assemble the bowls by placing the brown rice/quinoa on the bottom. Top with avocado corn salsa, coleslaw and beans.

Serves 3-4

Aubergine crisps

Ingredients
Baby aubergines
Olive oil
Garlic
Salt
Cumin and coriander

Method
Slice aubergines lengthways
Sprinkle salt over the aubergines and leave for 10 minutes or so, this gets rid of the bitter taste
Place onto a roasting dish and drizzle with olive oil. Sprinkle spices and salt over the top as desired
Roast for 15minutes at 180degrees and then grill for 5-10 minutes until crunchy

Eat plain or top over a salad