Monthly Archives: July 2014

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WARM SMOKED SALMON SALAD WITH LEMONY POTATOES

Serves 4 | Hands-On time: 30 minutes | Cooking time: 20 minutes

Ingredients for salad

  • 8 Baby potatoes, quartered (aprox 420g)
  • 5ml salt
  • 80ml lemon juice
  • 500ml chicken stock
  • 15ml Olive oil
  • 1tsp thyme leaves
  • 400g butter lettuce
  • 200g smoked salmon (cut in strips)
  • 80g Feta (crumbled)
  • 30g parsley (chopped)
  • Black pepper

Ingredients for dressing

  • 15ml Lemon juice
  • 15ml wholegrain mustard
  • Pinch sugar
  • Salt and pepper

Directions

  1. Place potatoes in large saucepan with salt, lemon juice and chicken stock. Simmer over medium heat until cooked through and liquid has almost evaporated.
  2. Add olive oil and thyme. Saute potatoes for 2 minutes.
  3. Remove from heat and cool slightly.
  4. Add lettuce, feta, parsley and salmon strips.
  5. Drizzle dressing over salad, toss and enjoy!

 

1 Portion fish  = 2 Protein (60g)  + 1 Fat + 1 Starch + 1 Veg

Get to know your dietician – Corlia Hattingh

corlia

I studied at the University of Pretoria and did my internship at Weskoppies Hospital, Hammanskraal and Kalafong Hospital.

I then did my community service at Ermelo Provincial Hospital where I worked mainly in the pediatric ward and rural clinics.

After my community service, I moved to Kroonstad where I started to work in private practice under Marita Serfontein. I took it upon myself to give consultations at the Netcare Hospital’s renal unit while people were busy with dialysis. This made a big difference in the patients’ quality of life.

I furthermore did a course in genetics and started to do DNA tests to establish how genes influence nutritional requirements.

After my adventurous ‘small town’ years, I returned to Pretoria and started consulting under Amanda Kuit for a year, which led me to being the proud owner of Jozidiet.

Enough with the Academic information; let me get to my personal life!

I have a great family, an even better husband and the cutest miniature schnauzer (Spencer) that spice up my life. I love food, cooking, baking and appreciate a good bottle of wine. My favourite cuisine is definitely Italian and I do have a love for sushi…

Afternoon runs with Spencer keeps me sane, Cadbury chocolate keeps me happy and having a positive influence in people’s life is what I live for.

I love travelling and would take any opportunity to enrich my life through learning from other cultures.

I am currently doing meal development for Saudi Airlines, of which I am very proud, so look out for my name when you book a flight with them in the future! You will also see me in the Wedding Guide magazine and at the Tsogo Sun Wellness day.

So this is me in a nutshell!

“I choose to be unstoppable. I am bigger than my concerns and worries. The strength of others inspires me daily. I focus on my goal, trust my intuitions and live a courageous life.”

 

 

 

 

 

Are you paying too much for fresh produce?

Paying too much for fresh produce?

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Buy the seasonal fruits and veggies and avoid the imported ones to save money!

Fruits and Veggies currently in season:

  • Citrus fruit – oranges, naartjies, grapefruit, lemons, limes
  • Apples and Pears
  • Melons, pawpaws, papayas
  • Dates
  • Pineapples
  • Green veggies – broccoli, asparagus, spinach, brussel sprouts
  • Pumpkin, radishes, turnips, beetroot, parsnips
  • Broad beans, artichokes, watercres

Fruits and veggies during spring:

  • Some citrus fruit
  • Apples, bananas, pears
  • Strawberries, gooseberries, blackberries, cherries, raspberries
  • Nectarines, pineapples, guavas
  • Guavas, plums, prunes
  • Apricots
  • Watermelon, sweet melon
  • Most winter veggies will still be available
  • Corn
  • Baby marrows, eggplant

Are fat burners burning your health?

Weight loss has found to be increasing within the South African population.  We see more and more problems regarding our health due to being overweight and obese. Women struggle with their weight more than what men do, although obesity is prevalent in males and females.

fat-burner

Most people have tried some fat burners or weight loss supplements for quick solutions. But, do you know what exactly your supplement do and contain? Read this article to find out more…

Weight loss supplements can work in many different ways. Here are a few examples:

  • Increase your energy expenditure
  • Prevent uptake of glucose energy (from starch/veggies/fruit)
  • Increase water elimination
  • Increase your satiety or suppress your appetite
  • Prevents uptake of fat

The problem with weight loss supplements and fat burners is that they are not correctly tested for safety, effectiveness and side effects. Research has shown that there is not sufficient evidence on any of the supplements currently on the market.

Side effects such as nausea, headaches, stomach upsets, respiratory problems and renal failure have been reported. We have seen more fat burners being removed from the shelves due to the dangerous side effects than any results obtained. Most of these supplements will cause diarrhoea and the loss of water weight instead of burning the actual fat weight.

Instead of putting your health at risk, why not use your hormones to help you lose weight?

Hormones (Leptin and Ghrelin) can either stimulate or inhibit your appetite.

Leptin increase your appetite, meaning, if your stomach is empty for a prolonged period of time, Leptin will signal your brain and awake your appetite so that you can eat.

Ghrelin will have the opposite effect. If your stomach is full, Ghrelin will signal your brain that you have had enough and your appetite will decrease.

If you learn to listen to your body, you will reach your weight loss goals and maintain a good quality of life! There is no quick fix to weight loss, so… SAY GOODBYE TO THE FAT BURNER LIE!!

CRUNCHY SALMON COUJONS

CRUNCHY SALMON COUJONS

crunchy salmon

Serves 4| Hands-On Time: 30m| Cooking time: 15 minutes

Ingredients

  •                4 Slices Low-GI or wholewheat bread
  •                1tsp paprika
  •                Milled pepper
  •                60ml lite mayonnaise
  •                15ml lemon juice
  •                400g salmon fillet, sliced into bite size cubes

Directions

1. Preheat oven to 180 degree celcius

2. Dry out the bread slices in the oven

3. Pulse bread in a blender with paprika and seasoning to form fine crumbs

4. Stir the lite mayo and lemon juice together

5. Brush the fish with the mayo mixture and dip into breadcrumbs

6. Place on a baking tray (lightly spray baking tray with spray and cook)

7. Bake for 10 – 15minutes until golden brown

8. Serve with steamed broccoli, asparagus and side salad.

 

1 Portion  = 1 Starch + 4 Protein (120g) + 1 Fat

FIFA Final Treat – Germany vs Argentina

To celebrate the FIFA World Cup Final – Germany vs Argentina – We have a desert from each country for you to enjoy!

German dessert: Apple Strudel

7 servings

german treat

Ingredients

  • 310ml Apple juice
  • 30ml Cornstarch (maizina)
  • 700g apples – peeled, cored and sliced (0.5cm thick)
  • 125ml seedless raisins
  • 45ml granulated sugar
  • 5ml ground cinnamon
  • 80ml chopped pecan nuts
  • 4 sheets phyllo pastry
  • 70ml melted butter
  • 45ml fine dried breadcrumbs

 

Method

  1. Preheat the oven to 220 degrees ‘C.
  2. Line a baking sheet with parchment paper.
  3. Combine 60ml apple juice with the cornstarch. Mix until smooth and set aside.
  4. In a large saucepan over medium heat, cook the apples with the remaining 250ml   apple juice, raisins, sugar and cinnamon until the apples are tender, 8 to 10 minutes.
  5. Stir the cornstarch slurry (it may have settled) and add it to the apple mixture, stirring constantly until smooth and lump free.
  6. Simmer for 1 minute more, stirring constantly. Remove from the heat and cool. Stir in the pecans, cover and chill.
  7. Lay out 1 phyllo sheet on a clean, flat, lightly floured surface.
  8. Brush with some melted butter and sprinkle with 15ml breadcrumbs.
  9. Repeat this procedure with two more layers of phyllo, butter and breadcrumbs.
  10. Top with the fourth sheet of phyllo.
  11. Spread the apple filling evenly onto the phyllo surface, leaving a 1cm clean edge on all sides.
  12. Roll into a log, folding the edges at each end beneath the log and brush with some melted butter.
  13. Carefully place the strudel on the prepared baking sheet, seam-side down. Bake the strudel until golden brown, 15 to 18 minutes.
  14. Remove from the oven and cool for 15 minutes before cutting into 7 slices.

 

1 Serving = 2 Starch + 1 Fat

(Add 170ml vanilla slimmers choice frozen yoghurt – 1 Dairy)

Recipe courtesy Berghoff’s Restaurant

 

Argentine dessert: Alfajores (Caramel Sandwich cookies)

25 servings

Alfajores

Ingredients

  • 430ml cornstarch
  • 250ml cake flour
  • 0.25ml baking powder
  • 5ml salt
  • 250ml butter
  • 125ml powdered sugar
  • 15ml brandy
  • 5ml vanilla essences
  • 125ml coconut, toasted

 

*Dulce de  Leche 

  • 1 tin condensed milk
  • 1 tin evaporated milk
  • 0.25ml baking soda
  • Pinch of salt
  • 15ml syrup

 

Place all ingredients in a heavy-bottomed pot on medium heat. Cook and stir while simmering. The mixture will thicken, keep stirring for about 30 – 45minutes until very thick (Test by dragging the spoon along the bottom of the pot – if you can see the bottom for a few seconds before thick mixture closes again, it is ready!)

Add 5ml vanilla essence and let cool completely

Method

  1. Preheat oven to 350 degrees.
  2. Place the cornstarch, flour, baking powder, and salt in a bowl and mix briefly.
  3. Cut the butter into small pieces and add to the flour mixture, blending with your fingers until the mixture is smooth.
  4. Add the powdered sugar, vanilla, and brandy, and mix with your hands until the dough is homogeneous and smooth Let the dough rest in the refrigerator for 30 minutes.
  5. Roll out dough to 1cm thickness, and cut into 4cm circles.
  6. Place cookies on baking sheet lined with parchment paper.
  7. Bake cookies for 10-15 minutes, until they are barely golden brown. Let cookies cook 5 minutes, then transfer to rack to cool completely.
  8. To fill the cookies, spread one cookie with dulce de leche and top with second cookie. Roll the edges in the coconut.

 

1 cookie = 1 Starch + 1 Fat

Recipe courtesy Marian Blazes

We hope you enjoy these treats as well as the final between Germany vs Argentina.

5 Day Weight Loss Menu

Have you ever felt that dieting and healthy eating is just too hard to manage?

Well, lets make it easy for you. Here is your first 5 day weight loss menu!

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Day 1:

Breakfast: Fruit and low fat yoghurt

Snack: 1 fruit (preferably citrus).

Lunch: 1x Whole-wheat bread roll with ¼ avo and ½ chicken breast. Add a side salad to make your meal complete

Snack: 1 portion low fat yoghurt with a small portion of nuts.

Supper: Prepare lots of fresh green veggies and complement it with a piece of grilled/baked fish.

 

Day 2:

Breakfast: 1 portion low GI muesli with low fat yoghurt.

Snack: 1 portion lean biltong

Lunch: Tuna salad with 10ml lite mayo and 4 provitas

Snack: 1 fruit

Supper: 1 chicken breast stir-fry with lots of mixed veggies and a small portion wild rice.

 

Day 3: 

Breakfast: 1 Boiled egg with toast and tomato slices

Snack: 1 medium banana

Lunch: ½ chicken breast mixed into a green salad with ¼ avo – add some balsamic for taste!

Snack: 4 Provitas with low fat cottage cheese

Supper: 3x Lean mincemeat balls with mixed vegetables and a small portion whole-wheat spaghetti

 

Day 4:

Breakfast: 1 portion All bran/ hi- fiber bran flakes with low fat milk

Snack: 1 portion low fat yoghurt with 1 fruit

Lunch: Chickpea and roast veggies salad – add some chicken if hungry

Snack: 1 fruit

Supper: Baked/grilled salmon with a mixed garden salad.

 

Day 5:

Breakfast: 2 egg omelet with spinach, mushroom and tomato

Snack: 1 fruit (preferably citrus)

Lunch: 1x Whole-wheat bread roll with beef pastrami, tomato and low fat cheddar cheese

Snack: Get some veggies in! Sugar snap peas, baby corn and celery are great ideas

Supper:  Chicken (no skin) and vegetable bake with chicken gravy (make gravy with chicken stock and corn flour). Add a few baby potatoes or have 30g dark chocolate for dessert

MEDITERRANEAN DIET

MEDITERRANEAN DIET

The Mediterranean diet has been around for ages… It is typically followed in Greece, Southern Italy and Spain.

This diet has had many proven scientific results on lowering the risk for heart disease, lowering cholesterol levels and decreasing blood pressure.

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The diet is very high in fibre, which has loads of benefits for the health of your digestive tract. It is high in mono-unsaturated fats (the good fats) and low in saturated fats (the bad fats). It includes a lot of physical activity through hard labour and walking, which obviously supports heart health.

Good fats, such as avo’s, olives and omega 3 fatty acids from fatty fish (salmon, mackerel, tuna), help to lower cholesterol levels and support the body’s immune system.

Bad fats are from animals (excluding fish) and animal products such as milk and cheese. These fats cause high cholesterol and heart disease.

A typical Mediterranean diet will consist of:

  • Loads of fruit and vegetables – more or less 2 servings fruit and 6 servings vegetables.
  • Lots of unrefined grains such as beans, lentils and chickpeas – more or less 4 servings per day.
  • Moderate dairy amounts – 1 to 3 portions per day
  • A lot of fish and moderate poultry amounts – 1 – 2 times per day
  • Very limited red meat consumption – once per week.

The benefits of this lifestyle are endless. It is anti-inflammatory, good for your heart, supports your immune system, decrease your risk for some cancers and will aid in weight loss.

Don’t get stuck in fad diets and short-term quick results… Rather opt for a change in lifestyle and follow a healthy, balanced, sustainable diet such as the Mediterranean diet for lifelong results!