Dietitian approved recipes, healthy eating notes and ebooks

Basil Pesto Creamed

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,

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Breakfast Power

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.

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Tuna Sandwich X 4

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

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Soup Mix: All-in-One

  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,

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Apple Butter

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)

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Mushroom Patѐ

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

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Gluten Free Muffins : Apple Cinnamon

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

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Moroccan Chicken Pasta Salad

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

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Road Trip Energy Balls

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

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Roasted Butternut, Rocket & Pumpkin Seed Salad

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

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My Lunch Box

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

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Minestrone Soup

Minestrone soup is a great way to pack in vegetables and fibre! It is also a perfect meatLESS Monday dish!

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Homemade Burgers

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

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Snack-time Vanilla Milk & Cookies

A snack of vanilla milk and cookies is a comforting treat for little ones. This fun snack or party treat, vanilla milk with a healthier cookie, should please many a kid! Healthy snacking between meals can contribute towards achieving optimum nutrition requirements for the day. Little tummies need little, but regular, meals for adequate energy and nutrient supply for growth, learning and play. Milk is a source of both carbohydrate and

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Cereal D.I.Y

  I love breakfast and do not leave home without it. That said, I opt for a quick breakfast of cereal or oats rather than cooking eggs which I like to enjoy on the weekends with a fruit smoothie or whole-wheat toast. Cereal has landed itself with a bad reputation as far as healthy breakfast options go because a) it is a rich source of carbohydrate, b) it often has

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Mac ‘n Cheese the Healthy Way

A healthy twist on a favourite dish, this Mac ‘n Cheese is higher in fibre and lower in fat that the traditional recipes out there! Macaroni and cheese is a popular go to dish for a quick family meal and is often made at the request of the smalls in the family. As a result, this dish is consumed with regularity. Mostly served minus vegetables and often with with added bacon,

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Baked Potato Wedges

These baked potato wedges are a healthier alternative to fried chips! Avoiding fried foods as a rule is good practice for achieving a healthier lifestyle and makes weight management far easier. Potatoes are often shunned for their carbohydrate content. Practicing good portion control and avoiding fried potatoes means you can, and should, keep potatoes in your diet. they assist with nutrient diversity and fibre intake while being a naturally, unrefined

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Pumpkin & Chickpea Curry

This Pumpkin and Chickpea Curry combines two of my favourite foods and is perfect for MeatLESS Monday or a quick weekend meal. Easy to prepare, it tastes like winter warmth and provides a healthy dose of fibre and vitamin A. It is important to remember that meat free or vegetarian meals still require a protein reich element and as a convenient ingredient, chickpeas provide just that in this dish. Chickpeas,

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