Category Archives: Food

Baked hake with tomato and olives

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

Serves: 4



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!)


  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!
Serves: 4

Preparation time: 20 minutes

Cooking time: 25-30 minutes



>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)



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


Recipe 1: Spinach Smoothie with Apple

Serves: 1  


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


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



  • 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)


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


  • 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


Put all ingredients in a blender and mix it up!


Recipe 4: Really Red Smoothie

Serves: 4



  • 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



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:



Serves: 2

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



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



  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.



Serves: 1

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



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)



  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



Serves: 2

1 Serving/portion = ½ Starch + 4 Protein



For Crust:

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

2 eggs

2 cups shredded mozzarella cheese (or pizza cheese*)


  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.


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)


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!


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! :)

Year-end functions

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


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


Wellness Day Recipes

Available on popular demand! Hereby the tasty recipes used at the Tsogo Sun Wellness Day on the 23rd of September!


Carrot and Pecan Snack

Makes 30 snacks| Hands-On Time: 20min| Baking time: 22min


250g Snowflake easy-mix bran
150g Raw oats
200g Raw carrots – grated
150g Green apples – grated with skin
60g Pecan nuts – roughly chopped
60g Seedless raisins
375ml Low fat milk
60ml Canola oil
2 Eggs


  1. Preheat the oven to 180 °C.
  2. Grease 2 muffin pans and set aside (use spray and cook).
  3. Beat the eggs, milk and oil until well mixed.
  4. Combine the rest of the ingredients in a large mixing bowl and add the egg mixture.
  5. Mix everything with a spoon until just combined (Do not over mix).
  6. Let the mixture stand for 5 minutes to allow the Oats to absorb some moisture.
  7. Scoop one heaped tablespoon in to each of the muffin holes (They might not be filled all the way to the top, but that is fine).
  8. Bake in the oven for 22 minutes. Remove and let it cool down for 15 minutes before carefully loosening with a knife and removing from the pan.

2 Small snacks = 1 starch + 2 veggies


Tuna Bites

Makes 10 bites| Hands-On Time: 20min| Baking time: 20min


2 tins Tuna in brine – drained
110g Onion – finely diced
50g Cheddar cheese – grated
120g Basmati rice – cooked
2 Large eggs
200ml Low fat milk


  1. Preheat the oven to 180 °C.
  2. Grease a muffin pans and set aside (use spray and cook).
  3. Beat the eggs and milk until well mixed.
  4. Combine the rest of the ingredients in a large mixing bowl and add the egg mixture.
  5. Mix everything with a spoon until combined.
  6. Scoop the mixture into the greased muffin 10 (divide between 10 holes)
  7. Bake in the oven for 20 minutes. Remove and let it cool slightly before removing from the pan.
  8. Serve with a fresh salad or steamed veggies.

 2 Tuna bites = 2 proteins + 2 veggies



Chocolate Mousse Recipe

This recipe is an excellent lower calorie alternative to your traditional chocolate mousse but just as delicious!


Makes 4 servings| Hands-On Time: 20min| Overnight chilling – optional


85g Dark chocolate

15ml Cocoa powder

3ml Vanilla extract

2 Egg whites

15ml Xylitol granules

50g Greek yoghurt

Raspberries (optional)


  1. Chop the chocolate very finely and put it into a large bowl that will fit over a pan of simmering water. Mix the cocoa, coffee and vanilla with 2 tbsp cold water, and pour over the chocolate. Place the bowl over the gently simmering water, give it all a stir, then remove from the heat. Leave with the bowl of chocolate still over the water, stirring occasionally to check when melted.
  2. Stir the melted chocolate, it will be quite thick. Stir in 2 tbsp boiling water and the chocolate will immediately thin down and become silky smooth. Leave to cool slightly.
  3. Whisk the egg whites to fairly soft peaks, then whisk in the xylitol until thick and glossy. Beat the yogurt into the cooled chocolate. Fold about one-third of the egg whites into the chocolate mix using a large metal spoon, then very gently fold in the rest of the whites until they are evenly mixed in – being careful not to over-mix or you will lose the volume of the mousse. Spoon into 4 small cups or (125-150ml) ramekins and chill for a couple of hours, or overnight.
  4. Place each mousse on a saucer or small plate. Top with a few raspberries, then dust with a little cocoa powder. Will keep for up to 2 days in the fridge.

1 Serving chocolate mousse = 1 Starch + 1/2 Protein

Banana Muffin Recipe

Makes 15 muffins| Hands-On Time: 20min| Baking time: 20min



60g Baking margarine

125ml White sugar

125ml Brown sugar (trickle)

4 Bananas – finely mashed

3 Eggs

5ml Vanilla essence

250ml Self raising flour

375ml Jungle oats

3ml Nutmeg

5ml Ginger powder

5ml Cinnamon

3ml Salt



1. Cream sugar and butter together with an electric mixer.

2. Add eggs and mashed banana slowly while mixing.

3. Add vanilla essence and stop mixing.

4. Sift all dry ingredients together.

5. Stir into the banana mixture.

6. Scoop into a muffin tin and bake for 20minutes until golden brown.


1 Banana muffin = 2 Starch


One pot Chicken Dish

Serves 6 | Hands-On Time: 30min| Cooking time: 60min



6 Chicken breasts (120g each)

300g Carrots (sliced about 5mm thick)

60g Celery (sliced)

200g Onion (thinly sliced)

50g Garlic (fresh bulb)

3 Bay leaves

150ml White wine

240g Potatoes (sliced 10mm thick)

200g Spring onions (chopped)

60ml Herbs (chives, mint, parsley, rocket)

Salt and Pepper


1. Preheat oven to 180’C

2. Seal chicken breasts in non-stick frying pan, add salt and pepper.

3. Transfer to a roasting dish and add potatoes, carrots, celery, onion, garlic and bay leaves.

4. Add wine and 600ml hot water to the dish.

5. Cover the dish and place in oven for 30 minutes.

6. Remove the foil and cook uncovered for 15 minutes.

7. Lay the spring onions on top of the meat and cook for another 15 minutes.

8. Sprinkle with freshly cut herbs and coarse salt and pepper.

9. Serve hot in warmed bowls.

1 Serving = 4 Protein + ½ Starch + 2 Veggies