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Baked hake with tomato and olives

This is another 5 ingredient recipe for a quick and easy supper! 

Serves: 4

 

Ingredients:

250g cherry tomatoes, halved

100g pitted black olives

2 tbsp capers in brine, drained

2 tbsp finely chopped fresh mixed herbs, including thyme and parsley

4 hake fillets (about 175g each)

1 tbsp extra virgin olive oil

2 tbsp balsamic vinegar

Salt and pepper to taste

(OPTIONAL: Serve with other roasted veg to include your extra veg portions!)

Method:

  1. Preheat the oven to 200 degrees.
  2. Combine tomatoes, olives, capers, and herbs in a roasting tin. Nestle the hake fillets in the pan, drizzle over the oil and balsamic vinegar and season to taste with salt and pepper.
  3. Bake in the oven for 15 minutes.
  4. Transfer the fish, tomatoes and olives to warmed plates. Spoon the pan juices over the fish. Serve immediately.

One Portion/Serving = 4 Protein + 1 Fat + 1 Veg

Pumpkin and Goats Cheese Bake

This is our first 5 INGREDIENT RECIPE!
Enjoy!
Recipe_4874
Serves: 4

Preparation time: 20 minutes

Cooking time: 25-30 minutes

 

Ingredients:

>400g raw beetroot, peeled and diced

>625g pumpkin/butternut squash, peeled, deseeded and cut into slightly larger dice

>2 Tsp fennel seeds

>2 small *goats’ cheeses, 100g each

>Chopped rosemary to garnish

>1 Red onion, cut into wedges

>2 Tbsp olive oil

>Salt and black pepper to taste

(OPTIONAL: Substitute the *goats milk cheese for mozzarella or halloumi cheese, if desired)

 

Method:

1.Preheat the oven to 200 degree.

2.Put the beetroot, pumpkin/butternut and onion into a roasting

tin, drizzle with oil and sprinkle with the fennel seeds, salt and pepper.

3.Roast the vegetables in the oven for 20-25 minutes, turning once, until well browned and tender.

4.Cut the goats’ cheeses in half and nestle each half among the roasted vegetables.

5.Sprinkle them with a little salt and pepper and drizzle with some of the pan juices.

6.Return the dish to the oven for about 5 minutes or more, until the cheese is just beginning to melt.

Sprinkle with rosemary and serve immediately.

 

One serving = 2 Starch + 2 Veg + 1 Fat

Smoothie inspiration

Vegetable “Smoothie” Recipe Ideas

FruitSmoothies

Recipe 1: Spinach Smoothie with Apple

Serves: 1  

Ingredients:

  • 1 cup apple juice
  • 2 cups stemmed and chopped spinach or kale
  • 1 apple – unpeeled, cored, and chopped

Directions:

Combine the apple juice, spinach, apple and avocado in a blender and puree until smooth. Add water to reach the desired consistency!

Recipe 2: Ginger Orange Green Smoothie

Serves: 2

 

Ingredients:

  • 1/2 cups filtered water
  • 4 generous handfuls fresh spinach
  • 4 lettuce leaves (optional)
  • 2 oranges
  • 2 ripe bananas
  • 3-5cm knob of fresh ginger
  • 1 cucumber (optional)

Directions:

Rinse and prep veggies. If you have a high-powered blender, throw everything in and blend until smooth. If not, first blend the spinach and lettuce until smooth, then add the remaining ingredients and blend. Pour into a glass and enjoy!

 

Recipe 3: Blueberry Mint Green Smoothie

Serves: 1

Ingredients:

  • 1 cup spinach (This will blend better if you freeze it beforehand)
  • 2 cups blueberry (can use 1 c. fresh and 1 c. frozen)
  • 60g beetroot
  • 1 kiwi
  • 3-4 large mint  leaves
  • 1 cup coconut water
  • 1 cup ice

Directions:

Put all ingredients in a blender and mix it up!

 

Recipe 4: Really Red Smoothie

Serves: 4

 

Ingredients:

  • 2 Stalks (1 ½ cups) rhubarb OR spinach trimmed and thinly sliced
  • ½ medium red sweet pepper, seeded and cut into small pieces
  • ¾ cup water
  • 1 cup frozen/fresh strawberries
  • 1 cup frozen/fresh raspberries
  • ½ cup raspberry or strawberry sorbet – woolies slimmer’s choice (optional)
  • 1 Cup Ice

 

Directions:

1.In a small saucepan combine rhubarb, sweet pepper, and the water. Bring to boiling; reduce heat. Simmer, covered, for 6 to 8 minutes or until rhubarb and pepper are very tender. Stir in strawberries; let stand for 2 minutes (do not drain).

2.Transfer rhubarb mixture to a blender. Cover and blend until very smooth, stopping and scraping sides of blender as needed. Add raspberries. Cover and blend until smooth. If desired, strain mixture and return mixture to blender. Add sorbet. Cover and blend until smooth. If desired, add ice. Cover and blend until desired consistency, adding additional ice as needed.

3.Pour into tall glasses and serve immediately

Home made pizza crusts

Do you have a weakness for a yummy pizza?! Health it up by trying these alternatives to the normal flour-based pizza crusts:

PIZZA

1)  WHOLEWHEAT PIZZA

Serves: 2

1 Portion/serving (1/2 Pizza) = 3 Starch +  3 Protein + 1 Fat + 1 Veg

 

Ingredients:

For the Crust:

100g each strong white and strong wholewheat flour

1 tsp or 7g sachet easy-blend dried yeast 


125ml warm water

For the topping:

200g can chopped tomato, juice drained

handful cherry tomatoes, halved

1 large baby marrow

25g mozzarella, torn into pieces

8 green olive

1 garlic clove, finely chopped

1 tbsp olive oil

2 tbsp chopped parsley

 

Method:

  1. Mix the flours and yeast with a pinch of salt in a food processor fitted with a dough blade. Pour in the water and mix to a soft dough, then work for 1 min. Remove the dough and roll out on a lightly floured surface to a round about 30cm across. Lift onto an oiled baking sheet.
  2. Spread the canned tomatoes over the dough to within 2cm of the edges. Arrange the cherry tomatoes and baby marrow over the top, then scatter with the mozzarella. Mix the olives and garlic, then scatter over the top. Drizzle evenly with the oil. Leave to rise for 20 mins. Heat oven to 240C/ fan 220C/gas or the highest setting.
  3. Bake the pizza for 10-12 mins until crisp and golden around the edges. Scatter with the parsley to serve.

 

2)   CAULIFLOWER CRUST PIZZA

Serves: 1

 1Portion/serving = 4 Protein + ½ dairy + 2 veg (marinara sauce + toppings)

 

Ingredients:

For Crust:

2 cups grated cauliflower (about 1/2 head)

1/2 cup fat-free plain yogurt

1 egg

1 teaspoon Italian seasoning

Sea salt

For topping:

3/4 cup marinara sauce (tinned tomato + garlic + herbs + onions)

1/2 cup grated mozzarella

Cooked vegetables (optional)

 

Methods:

  1. Preheat oven to 200 degrees.
  2. Place cauliflower on a clean, thin dish towel. Wrap up in the middle and twist closed, squeezing out all the moisture.
  3. Place dry cauliflower into a bowl and add yogurt, eggs, and spices. Fold mixture until evenly combined.
  4. Place cauliflower dough onto a baking sheet lined with parchment paper/ spray-and-cook and spread mixture with hands until about 2cm thick. Bake for 30 minutes or until lightly browned and firm enough to hold its shape.
  5. Remove crust from oven and top with marinara sauce, shredded mozzarella, and veggies. if desired. Return pizza to oven for another 5 minutes or until cheese is melted

 

3)    ZUCCHINI PIZZA

Serves: 2

1 Serving/portion = ½ Starch + 4 Protein

 

Ingredients:

For Crust:

Large raw zucchini, shredded (between 1.5-2 cups)

2 eggs

2 cups shredded mozzarella cheese (or pizza cheese*)

Methods:

  1. Preheat oven to 200 degrees.
  2. Grease baking sheet.
  3. Shred a large zucchini. Squeeze handfuls of zucchini to remove excess water. Add egg and cheese, and mix well (can use your hands).
  4. Spread the dough onto the pan evenly (watch to distribute evenly. The middle of the crust can be too thick, causing edges to brown and the center to remain thick) and bake for 12-15 minutes, or until the crust is cooked. Let cool/rest.

Note:

Makes a large crust (36cm)

For toppings – try stick to vegetable toppings (i.e. select two vegetables of choice to include your daily veg portions) and avoid adding additional cheeses (such as feta) as a topping as the base already contains mozzarella.

Toppings added:

Additionally count 1-2 Veg portions

  • 1 for tomato “sauce” for base and extra 1 for topping (choice)

and 1 Fat (if olives added)

 

How to exchange Kauai juices and smoothies

Most Discovery Vitality members know by now that you are rewarded with a coffee or juice from Kauai after a good exercise session! But this does not mean that ALL the menu items to choose from are necessarily healthy..

FruitSmoothies

We had a look and simplified some of the items so that you can exchange it on your Jozidiet meal plans.

MENU ITEM

FRUIT

VEGGIES

PROTEIN

FAT

Peanutbutter bomb

2

0

3

1

Alkalizer

3

0

0

0

Vitamin See

2

0

0

0

Tropical greens

2

2

0

0

Seasonal

2

0

0

1

Cayenne Cleanse

3

0

0

0

Low fat protein shake

1

0

3

0

Daily Greens

3

2

0

0

Helper

2

4

0

0

Heart Beet

3

2

0

0

CBC

3

2

0

0

Salsa Juice

3

2

0

0

Be careful of not “undoing” all your hard work in the gym by consuming a high energy drink afterwards! Be conscious of what you eat and drink!

Holiday tips part 3 – Eating out

Eating at restaurants are part of a relaxing holiday… But this doesn’t have to be the weight gain culprit!

T_Eating_Well_While_Eating_Out

Here are a few tips when eating out:

  • Choose the restaurant carefully. Fast food restaurants serve food high in fat and sugar, and this will obviously cause weight gain.
  • Eat something small before going to a restaurant to prevent over-eating due to hunger pangs
  • Decide on how many courses will be eaten so that you can estimate your portions correctly for the meal.
  • When starters are ordered, try to stick to vegetable platters or salads. Avoid the bread rolls and focaccia bread. You will then have a bigger food allowance for your main meal.
  • Order “clean” food. Avoid saucy stews, curries, pastas and other combined meals such as lasagna, bobotie and paella. Sauces contain a lot of sugar and fats that will contribute to unwanted kilojoules.
  • “Clean” food consists, for example, of a piece of protein (fish, meat, chicken) with a side salad or veggies and a starch (rice, potato, butternut). This will make it easy to estimate your correct portion.
  • Always ask for accompanied dressings or sauces on the side so that you can control the amount that will be consumed.
  • Avoid excessive salt
  • Always cut off the visible fat from meat and chicken.
  • Avoid deep fried food items
  • When a meal comes with a side order of chips, replace it because the temptation will be too great to resist once it is in front of you.
  • When it comes to desserts, remember that all desserts contain sugar, butter and refined carbohydrates. If you really want to order a dessert, share with someone and just take a small taste to prevent future cravings.
  • Eat your part of the dessert slowly to enjoy it
  • Rather order a coffee or herbal tea after your meal.
  • Drink lots of water throughout the meal and avoid or limit alcoholic beverages.

Happy eating! :)

Holiday tips part 1 – Road trip

Planning a road trip this holiday?? No need to worry, we have you covered!

Image-1

The most important thing on a road trip is the picnic basket with roadside snacks!

When packing a picnic basket, ensure:

  • Lots of water
  • Coffee/Tea in a flask with a few healthy rusks (as a breakfast)
  • Fresh and dried fruit – consider berries, pineapple ect.
  • Unsalted nuts (avoid macadamia nuts)
  • Proper lunch food to avoid unhealthy take-aways. Consider a whole-wheat sandwich, chicken and vegetable wrap, chicken skewers with baby vegetables (rosa tomatoes, baby corn, sugar snap peas, carrot balls etc)
  • Consider using guacamole and cottage cheese as a dip
  • Provitas / Rice cakes
  • Lean biltong
  • Slimmers choice chips (Woolies)
  • Sparkle sucking sweets (will prevent over indulging)

 

Things to avoid in your picnic basket:

  • Sugary drinks – including fruit juices
  • Sweets, biscuits and chocolates
  • Muffins (unless homemade bran)
  • Chips and crackers
  • High fat cheeses
  • Road side take aways
  • Ice cream

The items in the “allowed” list will satisfy hunger without contributing excessive energy. It will keep the blood sugar levels stable and prevent irritation and sudden tiredness.

Then items in the “avoid” list will typically cause sugar spikes and drops, weight gain, uncomfortable bloating and unsatisfied hunger.

Meet our new Dietician – Giana de Sousa!

Slide1

 

I completed my B.Dietetics degree with distinction through the University of Pretoria in 2014, during which I did my internship training at Eersterust Clinic, Sizwe Hospital of Tropical Diseases, and Baragwanath Hospital. I then went on to complete my community service year as a clinical dietitian at Tambo Memorial Hospital in 2015.

During my internship and community service year I gained valuable experience working in the intensive care unit, general surgical, pediatric, and medical wards, and various outpatient clinics. Additionally, I successfully organized and coordinated Health Awareness Days and took part in foodservice management and staff training.

I was recently elected as a council member for the South African Society of Enteral and Parenteral Nutrition (SASPEN) and have a passion for therapeutic nutrition and clinical dietetics with a primary interest in critical care and surgical nutrition support. I am also a member of the Golden Key Honours Society and the Association for Dietetics in South Africa (ADSA).

 

Now to give you a bit of a background of how my journey with dietetics began… I originally enrolled at the University of Pretoria to study Veterinary Science in 2010, when about half way through my first year my brother who was 24, was diagnosed with cancer. As expected, my family interrogated the oncologists and scrutinized every possible cause of the disease. During our research, I was astounded to learn the significant role that diet plays in overall health and disease prevention, as well as the dietary management of various disease conditions and how this can drastically improve a person’s quality of life. My brother survived his battle with cancer and since then has adopted a much healthier diet and lifestyle.   Although I am aware that there are many other risk factors that lead to cancer – the dietary aspects have always fascinated me the most!

On a lighter note! My family and cultural heritage have also played a major role in my obsession with food and nutrition. I grew up in a Mediterranean household with a Portuguese father and Italian mother, where food has always been closely associated with festivities, celebrations, and absolutely any occasion to be honest. Growing up in my house I can say, with much conviction, that the kitchen truly is the heart of the home.

 

Overall, I am a highly dedicated person, who cherishes the values of honesty, loyalty, integrity and respect to all. I have a passion for lifelong learning and strongly believe that there is something to be learnt from each and every person we encounter. I love to make a meaningful difference in people’s lives and dietetics is my platform to do so.

 

Year-end functions

Silly season has started and we have decided to give you 7 tips to survive your Year-end function!

26399278EndofyearParty

1)   Don’t starve yourself throughout the day – you will land up being too hungry and overeat completely at the function. Rather eat nutritious low-calorie meals throughout the day and consume a normal portion of food at the party.

2)   Leave your starches out for the day and swop them for alcoholic / sugary drinks. Not the best thing to do – but definitely a compromise!

3)   Consume something just before you leave for the function so that you won’t be tempted by canapés Consider a boiled egg or yoghurt portion – just don’t go on an empty stomach!

4)   If 3 courses are served, consume the full starter (they normally are veggie based), ½ main course and just taste the dessert.

5)   Replace your dessert for a cup of coffee / tea. If cappuccinos are your weakness, remember to ask for it skinny!

6)   Drink water in between your alcoholic / sugary drinks. Sparkling water will bloat you slightly and reduce your appetite.

7)   Stay active! Whether walking around when socializing or dancing the night away… Just don’t sit on your chair the whole night – burn some energy!

 

A typical day when you have an end-year-function may look something like this:

 

Breakfast – 2 eggs + tomato and mushroom

Snack – Fruit

Lunch – Big mixed salad + ½ Avo + 30g Lean biltong

Just before you leave for the function – Yoghurt portion

Function – Full starter, ½ main, 1tsp dessert and a skinny cappuccino

 

Snacks galore!

Are you running out of ideas for healthy snacks? A low kilojoule snack will normally consist of a starch or fruit and a protein portion. Any added sauce will count as a sugar or fat portion and must be taken with caution. See table below for examples:

snacks

STARCH OR FRUIT PROTEIN
1 cup mixed fresh fruit 1 cup milk (low fat or fat free)
1 whole fruit (fist size) 100g yoghurt (small tub)
3 – 4 provitas 8 – 12 nuts
1 ryvita or crackerbread 30 – 60g fat free biltong
1 slice low GI bread 1 slice low fat ham
2 cups vegetable sticks (carrot, cucumber, rosa tomatoes, broccoli, baby corn, sugar snaps etc) ¼ cup cottage cheese (fat free)
Dried fruit (see portion on pack) 30g mozzarella cheese
  3 Tablespoon Hummus
  30 – 60g Tuna fish

 

New ideas!

  • Ryvita with cottage cheese, fresh basil and 1 tsp sweet chili sauce
  • 3 Provitas with melted mozzarella cheese, and sprinkled origanum
  • 1 cup fresh berries with fat free vanilla yoghurt
  • 2 cups of fresh veggies with hummus and peppadews
  • Nut and dried fruit snack pack
  • 1 crackerbread with cottage cheese, biltong and pear slices
  • 1 slice olive ciabatta bread with 1 tsp olive oil and balsamic vinegar
  • 1 slice low GI bread with mashed avocado, lemon juice and a pinch of salt and pepper

Happy snacking!