July, 2012

Ingredients

½ punnet Mushrooms 1/2 Medium onion,chopped (Natural decongestant) 1 Garlic cloves,crushed  (Boosts immune system; natural antibacterial) 15ml Olive oil (Unsaturated fat,good for heart) 125ml Walnuts,crushed (Rich in omega 3 essential fat, good for the brain) 50ml Water Herb salt and pepper to taste 3 Sheets of Phyllo pastry (Low fat if egg is used and not butter to brush sheets) 1 Egg, beaten (Lecithin, good for brain and liver) Non-stick spray

Method

Heat olive oil. Fry onions,garlic and mushrooms and fry until soft. Sprinkle walnuts over mushrooms and onions,add the herb salt and pepper,and fry for 5 minutes more. Remove from the stove and allow to cool for a few minutes. Place the vegetables in a food processor with water. Pulse until…

A great alternative to crisps and other high fat nibbles for a Braai.

Ingredients

8 Small baking potatoes, scrubbed 20g butter, melted

Topping:

6 spring onions, thinly sliced 50g shaved chicken, thinly sliced 50g grated Gruyere or Parmesan cheese Serves 8

Method

Preheat oven to 200C. Prick with a fork and bake potatoes until tender, about 60 minutes. Alternatively, prick with fork and microwave for 12-15 minutes. Cut potatoes in half and scoop out the flesh leaving about 5mm lining of flesh and the skin. Brush the insides with the melted butter. Place the skins, cut side down over hot coals and grill for 10 minutes. Turn skins over (up wards). Fill with spring onion, chicken and cheese,grill for another 5 minutes tillcheese…

Ingredients

250g fresh broccoli 150g mushrooms, thinly sliced 1 medium red pepper, thinly sliced Salt and milled black pepper 2 spring onions, chopped 125g smooth fat free cottage cheese 100ml plain or flavored fat free yogurt 25ml lite or low-oil mayonnaise 30ml chopped parsley 5ml honey 0.5ml salt Serves 4

Method

Trim the broccoli and slice lengthwise. Steam in a little water till just tender and crisp. Drain, chop coarsely and place into a salad dish. Add mushrooms and sliced red pepper and season with salt and pepper. In a separate dish, mix the spring onions with the remaining ingredients except the paprika. Blend well. Add a little fat free milk if the dressing is too thick. Pour over the broccoli, mushrooms and red pepper. Chill until…

Ingredients

1 red apple 1 green apple 10-20ml (2-4 t) lemon juice 500 ml (2cups) cabbage, finely chopped or grated 60 ml (4T) plain, low-fat yogurt 125 ml (1/2 cup) low-oil salad cream or low-oil mayonnaise 10 ml (2 t) sunflower seeds 4 lettuce leaves

Method

Wash the apples, but do not peel them. Slice thinly or cube. Sprinkle with just enough lemon juice to prevent discoloration. Add the apple to the cabbage and lightly mix with a fork. For the dressing, mix the yogurt, low-oil salad cream and sunflower seeds.   Add 5-15 ml sugar if too tart. Pour the dressing over the cabbage and apple; toss the salad and spoon into a  container with a lid.  Chill for 2…

A fantastic choice for a starter or as a side dish.

Ingredients

3 baby papayas 100g mixed nuts 50ml sunflower seeds 6 radishes, quartered 4 spring onions, sliced at angle 100g fresh mint, roughly chopped 100g mixed sprouts 2 limes, juice only 10ml olive oil Salt and black pepper

Method

Halve the papayas lengthwise and remove the seeds. Peel and dice one and set aside, the others, leave as halves. Heat a pan with olive oil, add the nuts and sunflower seeds and toast lightly to enhance the flavour and colour. Roughly chop cooled nuts and place in a bowl with diced papaya and all other ingredients. Squeeze the limejuice over the mixture. Season. Pile the papaya halves with the nutty sprout mix and serve.

Ingredients

10ml Olive or canola oil 1 Small onion, finely chopped 50g mushrooms, finely chopped 90g uncooked brown rice, cooked 50g bread crumbs 40g walnuts, chopped 1 egg 15ml fruity chutney dash of Tabasco sauce salt and pepper oil to baste

To serve

tomato slices gherkins pepperdews pineapple slices shredded lettuce whole wheat bread rolls lite mayonnaise tomato sauce

Method

Heat the oil and fry the onion till soft. Add the mushrooms and cook for a further two minutes. Remove from the heat and add the rice, breadcrumbs, walnuts,egg and sauces Mix well. Shape into 3 burgers, pressing the mixture together. Leave to chill in the refrigerator for at least 30 minutes. Place burgers into a non-stick pan that has been greased with spray or a little oil. Turn once until browned and…

Ingredients

250g Firm tofu thickly sliced (Complete source of protein,low in saturated fat. Good source of calcium. Helps prevent heart disease)

Marinade

200ml Sweet chilli sauce 60ml Lemon juice (High in vitamin c – good for immunity and skin) 60ml Soya sauce (Natural decongestant)

Salad

1 Green pepper,thickly sliced (rich in vitamin c, good for skin and immunity) 1 Yellow pepper, thickly sliced (rich in vitamin c, good for skin and immunity) 4 Patty pans, quartered (Rich in vitamin c and potassium) 100g Mushrooms (Good source of potassium) 4 Baby marrows, sliced (Good source of beta-carotene, vitamin C  and  folate.) 125ml cherry tomatoes (Lycopene – antioxidant) 1 spray olive oil (Good quality fat – healthy heart) 1 Ina Paarmans Rosemary…

Ingredients

175g Couscous 100ml Orange juice 100g Hot vegetable stock 50g Sun dried tomatoes, in oil 125g Mint leaves, chopped 30g Almonds, flaked 1/4 Green pepper 1/4 Red pepper ½ Red apple, grated or sliced 1/2 Naartjie, slices chopped and de-pipped 30ml Pepperdews, chopped 10 Whole Black calamata olives

Garnish

1 tin Shrimps 1 bottle Island pink dressing

Method

Mix couscous,orange juice and hot vegetable stock and leave aside for 15 minutes. In the mean time prepare salad ingredients. With a fork “fluff” the couscous and add all the ingredients stirring gently until well mixed. Pour over sauce and mix together carefully. Sprinkle fresh parsley onto top and serve ho

Ingredients

1 Corn on the cob Slow release for more energy ½ punnet big mushrooms 1 Green pepper (Vitamin c) 1 Red pepper (Vitamin c) 1 Yellow pepper (Vitamin c) 4 Baby marrow (Potassium, vitamins and minerals) 4 Patty pans (Potassium, vitamins and minerals) 8 Skewer sticks, soaked in water

Basting

100ml Balsamic vinegar 100ml Wholegrain mustard 100ml Honey

Method

Prepare veggies and place creatively on skewer sticks. Mix together the basting ingredients. Braai kebabs on top of hot coals. Use the basting while braaing

Ingredients

300g durum wheat pasta (Low in fat and slowly digesting (low GI) so great for energy) 100g Chicken Soya mince (soya is a high quality protein with many health benefits) 10ml stock powder (Choose one low in sodium) 500g chicken mince (Use free range preferably) 10ml crushed garlic (Great for boosting your immune system) 410g tin whole/chopped tomatoes with juice (High in Lycopene which prevents certain cancers) 125ml   chopped parsley (Source of vitamin C and a good breath freshener)Method

Method

Cook the spaghetti in lightly salted water Add boiling water to the Soya powder till consistency of porridge-allow to stand for 5 minutes Put stock, chicken and garlic into large pan and add Soya mix. Cook for aprox….