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Christmas themed cranberry and baby spinach salad

Ingredients:

  • 1 packet baby spinach
  • 2/3 cup flaked almonds, toasted
  • 1 cup dried cranberries
  • 1/4 cup white wine vinegar
  • 2 Tbsp apple cider vinegar
  • Tbsp raw honey
  • 1/2 cup olive oil
  • 1 Tbsp finely minced onion
  • 2 Tbsp sesame seeds , toasted

Method:

For the dressing:

  1. Whisk together the white wine vinegar, apple cider vinegar and honey until it is well combined.
  2. Stir in olive oil, onion and sesame seeds. Set aside.

For the salad:

  1. Add the baby spinach, almonds and cranberries to a festive salad bowl/plate. Drizzle dressing over salad and toss. Serve immediately.

 

Mother’s Day Giveaway

WIN a ‘Dietitians Guide to Clean Eating’ for mum this Mother’s Day, the 14th May.

Follow these easy instructions below and you will be one step closer to winning your mum a fabulous guide to clean eating.

  1. Like and share this post on Facebook
  2. Tell us what you’re going to make mum to eat on Mother’s day
  3. Make everyone jealous by sharing your great meal ideas for Mother’s day

The winner will be announced on Friday the 12th May.

Need some ideas?

We were thinking delicious banana pancakes with honey-nut yoghurt for breakfast in bed, and perhaps a chicken and blood orange tabbouleh salad for lunch, not forgetting a late afternoon nibble of brie and pomegranate bruschetta.

                                                             

Sound good to you? We are certain mum’s all over will love you for these recipes!

 

 

A Mother’s Day lazy lunch – Chicken and Blood Orange Tabbouleh Salad

Serves 4

Ingredients:

  • 1 large Chicken breast fillet
  • 3 Blood oranges
  • 1 pinch Chilli flakes
  • 1 small bunch coriander
  • 1/4 tsp Garlic powder
  • 1 small bunch parsley
  • 4 Spring onions
  • 200g Bulgur wheat
  • 1/4 tsp Cinnamon, ground
  • 2 tbsp olive oil
  • 400ml Water

Method:

  1. Start by cooking the bulgur wheat. Pour 1 tablespoon of oil into a small saucepan along with the cinnamon and heat gently until starting to sizzle. Add the bulgur wheat and stir.
  2. Continue to cook over medium heat for a couple of minutes until the bulgur wheat smells toasted and fragrant. Add the water and a pinch of salt and bring to the boil.
  3. Cover with foil or a tight-fitting lid and turn the heat down as low as it will go. Cook for 10 minutes and turn off the heat. Leave to steam for 5 minutes before fluffing up the grains with a fork. Set aside to cool.
  4. Cut the chicken into very small bite-sized pieces. Place in a small bowl along with the zest of 1 blood orange and the garlic powder, chilli flakes and a good pinch of salt. Mix together well.
  5. Heat 1 tablespoon of oil in a frying pan and add the chicken pieces. Fry the chicken pieces over medium heat until cooked through.
  6. In a large bowl mix together the cooled bulgur wheat, the blood orange chunks and the juice of 1 blood orange, the herbs and the spring onions. Taste and season if needed and add a drizzle of oil if liked. Serve with the chicken on top or mixed throughout if preferred.

Should I be eating with the seasons?

We’ve all heard it before. “Buying seasonal fruit and vegetables is much better”. It’s something we often brush off assuming it’s a marketing ploy or an ‘old-wives’ tale. But besides the actual cost benefit (you can easily save a pretty penny), there are other reasons as to why it is actually important to buy fruit and vegetables that are in fact in season.

  1. These foods are nutrient dense and wholesome.

Seasonal foods have been harvested when they are in the ripest form, and usually, minimal or no preservation methods are needed, so the fruit or vegetable you are buying in the grocer is at its freshest. Seasonal fruit are usually super tasty too.

  1. We are directly and indirectly helping the farmers.

Eating seasonal fruit and vegetables reduces the demand for out of season produce which further supports local farming in your area which means less transportation, less refrigeration, less hot houses, and less irradiation of produce. Win-win!

  1. It allows us to get in different types of foods.

Eating seasonal fruit and vegetables offers us natural diversity. By eating fruit/vegetables you wouldn’t normally buy, provides you with a larger range of vitamins and minerals.

Autumn fruit and vegetables are the bomb. March to May allow for some delicious produce. Have a look at the list below and then feast your eyes on some easy and nutrient rich recipes below.

Fruit:                                                                                             

  • Apples
  • Avocados
  • Figs
  • Granadillas
  • Grapefruit
  • Grapes
  • Lemons
  • Naartjies
  • Oranges
  • Pawpaws or Papayas
  • Pears
  • Pineapples
  • Plums
  • Pomegranates
  • Quinces
  • Sweet melon
  • Watermelon

Vegetables:

  • Aubergines or Egg plants
  • Baby marrows
  • Beetroot
  • Broad beans
  • Broccoli
  • Brussels sprouts
  • Butter beans
  • Hubbard squash
  • Parsnips
  • Radishes
  • Sweet peppers
  • Turnips

Broad bean and quince bulgur wheat salad with a honey and chilli dressing (serves 2)

Ingredients:

For the salad:

  • 100g bulgur wheat
  • 150g broad beans
  • 1 large quince
  • Handful of sugar-snap peas
  • 4 radish, very thinly sliced
  • 1 red onion, chopped
  • Fresh herbs (mixed)

For the dressing:

  • 50ml Olive oil
  • 1 Tbsp honey
  • 1 tsp white wine vinegar
  • 1 tsp lemon juice
  • ½ tsp red chilli flakes

Method:

  1. Place the bulgur wheat in a large bowl and cover with boiling water. Leave to stand for 30 minutes, until the liquid is absorbed.
  2. Cook the beans and peas in boiling water for 3 minutes. Drain and cool under cold running water. Drain thoroughly and skin the broad beans
  3. Peel and chop the quince into small chunks. Place into a pot and boil in a small amount of water for 15 minutes or until soft.
  4. Fluff up the bulgur wheat using a fork and combine the bulgur wheat, beans, peas, cooked quince, sliced radish and chopped red onion in a bowl.
  5. In a small bowl mix all the dressing ingredients together.
  6. Pour the dressing over the salad, add in the fresh herbs and refrigerate for 30 minutes.

Serve and enjoy as a side dish or a delicious and satisfying lunch-time salad.

 

Pear stuffed chicken with beetroot baba ganoush

Ingredients:

For the stuffed chicken:

  • 1 whole free-range chicken
  • 2 (ripe) medium-sized pears (peeled and cut into 4)
  • 1 Tbsp Olive oil
  • Salt & pepper
  • ½ tsp Paprika

For the beetroot baba ganoush:

  •  1 Tbsp Olive oil (for grill and drizzling)
  • 4 large beetroot
  • 2 Tbsp fresh lemon juice
  • 1 Tbsp tahini
  • ½ garlic clove, finely grated
  • Salt & pepper

Method:

  1. Pre-heat the oven to 190 °C
  2. Stuff the cavity of the chicken with the cut and peeled pears.
  3. Drizzle the chicken with olive oil and season with salt, pepper and paprika
  4. Roast the chicken at 190°C for 1 hour 10 min or until cooked.
  5. In the meantime, prepare a grill for medium-high heat.
  6. Lightly oil grill surface.
  7. Grill beetroot, turning occasionally, until skin is charred and flesh is fork-tender (50–60 minutes).
  8. Let the beetroot cool slightly.
  9. Halve beets; scoop flesh into a food processor.
  10. Add lemon juice, tahini, and garlic and process until smooth; season with salt and pepper.
  11. Serve as an accompaniment to the delicious roast chicken.

Power Crunch Salad

(Serves 2)

Ingredients

  • 2 big handfuls of Kale
  • 1/4 of a Cucumber
  • 2 Carrots
  • 2 tbsp Sesame seeds
  • 1/2 cup Red kidney beans
  • 1/2 cup cooked (1/4 cup raw) Lentils
  • 2 tbsp Sunflower seeds
  • 60g Cashews
  • 1 tbsp Goji berries
  • 6 Dried apricots
  • Dressing ingredients
  • 2 tbsp Apple cider vinegar
  • 1/2 tsp Turmeric
  • 1 tbsp Garlic
  • 4 tsp Olive oil
  • Chop the kale and grate the carrot and cucumber

Method

  1. Boil the lentils for 20 minutes in a dash of salt.
  2. Mix the drained lentils and kidney beans with the salad mix.
  3. Sprinkle the cashews, seeds, gojis and apricots over the salad.
  4. In a separate bowl mix the dressing ingredients and pour over the salad.

Exchange breakdown per serving 

  • Milk –
  • Veg 2
  • Fruit 1.5
  • Starch 2
  • Protein 2
  • Fat 5 (you can cut this but only choosing one type of seeds or omitting the cashews or olive oil)

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.