As these Cereal fingers are made from iron fortified cereals, they make for an iron rich snack. Iron deficiency results in poor concentration, delayed brain development and fatigue, all of which negatively impacts both learning and physical activity. Lunch boxes should make a significant nutrient contribution to children and adults alike. This nutritious lunch box bake can be made with oats and any combination of breakfast cereals in your pantry. Just remember,
A Rooibos Tea Fish Rub might seem odd to many but Rooibos is a tea we can claim as our very own here in South Africa which makes it rather special. Free from caffeine and low in tannins normally found in black teas, Rooibos tea is preferred by many, especially before bed. There is nothing like relaxing with a cup of tea and a good book but the use of
I love chickpeas and therefore I love hummus. Chickpeas are a good source of plant protein and fibre and can be added to many a dish or simply roasted for a healthy snack. Adding chickpeas to soups, stews, curries, salads an roasted vegetables is an easy way to add more fibre to your family meals. Canned chickpeas are a great pantry staple but you can also cook up a large
Egg toast is a great breakfast option and enjoyed by most. This quick meal can take on many varieties and designs … scrambled egg, poach egg, French toast, boiled egg with toast soldiers … and even egg in toast! As this takes a little more time and creativity, it is perfect for novel occasions when you want to present something little more special. The cut out shape has endless possibilities! To
The inclusion of healthy snacks in the diets of children is very important in the prevention of dietary deficiencies and overeating at meal times. When it comes to eating a variety of nutritious foods, however, busy little bodies and picky eaters may require a little extra encouragement. Sometimes a little creativity is necessary but it need not be time consuming. Watch the video below to learn how to transform a naartjie into
Basil pesto adds a punch of flavour to any dish but can be expensive with its traditional ingredient of pine nuts. Eaten in large amounts, it would also contribute a lot of excess fat and kilojoules. This is not ideal as it is unlikely to be the main ingredient of a dish but rather an added extra or a dip for snack foods. By combining the main ingredient, being basil,
It is a well known fact that breakfast is a very important meal but it remains the meal that is least enjoyed or most often sacrificed. While most breakfast skippers are able to acknowledge this morning meal for its benefit in kick starting the metabolism after a night of fasting, breakfast has far more to offer! Breakfast needs to be merited as a nutritional opportunity and appreciated for its ease.
A tuna sandwich is a healthy lunch box filler for children and adults alike. Making a lunch box for every member of the family is an ideal way to provide good nutrition for the whole family. I often meet moms who prepare perfect lunch boxes for their children but then either skip lunch themselves or opt for a fast food meal. Making family lunch boxes is cost effective and will not take too
A soup mix is a great thing to have on hand for when you need a comforting meal or cooking inspiration lacks. Lovely for winter, soup can be packed with good nutrition for gut health and immune protection. Using healthy staple pantry items, this healthy soup mix is quick to put together and makes a great gift for a gracious host, a new home, a student, an elderly friend,
Apple butter is a tasty topper for oats or peanut butter toast and makes for a nutritious, naturally sugar free substitute to sugar, jam or syrup. Made with cinnamon, this apple butter is easy to prepare and adds great flavour without the need for added sugar. Adding sugar to cereals, porridge, teas and coffees can add up to a large intake of empty and unnecessary energy. The World Health Organisation (WHO)
A mushroom patѐ is a perfect vegetarian alternative to cheese. Yo may be surprised to learn that mushrooms have worthwhile nutrition value and should be eaten regular to optimize the health benefits that they offer. With a variety of flavours and a meaty texture, the often forgotten mushroom is a versatile ingredient and a tasty addition to many a dish. Mushrooms are a good source of selenium, potassium and some B vitamins (not
Gluten free muffins and muffin mixes are often high in sugar and lacking in fibre. This promotes a problem for weight and health maintenance when following a gluten free diet but is most problematic for children living with both type 1 diabetes and coeliac disease. These muffins do have a small amount of sugar and should therefore be limited to one muffin per serving. The apple and cinnamon help to
Moroccan flavours are among my favourite and seem make a meal more satisfying. Serving food in a jar has become somewhat fashionable of late. Glass is becoming increasingly popular for the environmentally conscious as it can be reused and recycled safely. Presenting food and beverages in glass jars is also decorative and is often seen at functions and picnics. The biggest appeal seems to be in the offering of a personal
I believe any journey longer than an hour constitutes a road trip and no road trip is complete without snacks! These energy balls are ideal little snacks to give drivers (and passengers) sustained energy between stops. They also make great hiking or picnic snacks, so save some for your destination! When consuming snacks for energy, be sure to choose snacks that are nutrient dense as well as energy dense. All
Roasted butternut is a winner on any menu in my opinion but in warm weather it seems best served in a salad. The pumpkin seeds can be roasted with the butternut or added raw as a sprinkle on top of the salad. A seed mix is also an option. As a side for a braai, a quickly seared steak, a homemade burger patty or grilled fish, the roasted butternut salad
The school / work lunch box seems to be a problem for many and a common sabotage area when it comes to health and weight management. Between complaints of a lack of time and inspiration and fussy children, packing a nutritious lunch box seems to be a set back for many. The lunch box is more important that most people give it credit. It can hold 2-3 meals of the
Minestrone soup is a great way to pack in vegetables and fibre! It is also a perfect meatLESS Monday dish!
Homemade burgers are not only tastier than take away or frozen varieties but they can be healthier too. Don’t be tempted by the lure of the neon signs that highlight all the fast food outlets along your route home. Using extra lean mince and oats to make your own patties, serve with brown bread rolls, roasted red pepper and avocado, these burgers contribute great nutrition without the high quantities of