Category Archives: Healthy Food Choices

You got the peaches, I got the cream. Sweet to taste, saccharine

Summer is slowly coming to an end, the warm sunrises are being replaced with orange skies and the crisp air of Autumn, the best part is when the alarm clock triggers for your morning wake up, instead of getting out of bed, you snuggle deeper under the duvet and give it another 5 (?) more minuets.

Now, living in South Africa, we are blessed with our Autumn weather being a mixture of all four seasons in one. One day it’s raining and cold, you find your winter boots and pull out your scarf collection, and boy oh boy, do I have a collection of note. The next day you wake up to cloudy skies but by late morning, the weather is immaculate, the skies are bright without a cloud in sight. You spend the day frolicking outside and grabbing onto that last bit of good weather before winter sets in.

There is this little stream I take the boys too, they love it, being in the middle of nature, doing what kids should be doing – playing outside.

For those who know me well enough, you know how much I love tea. It is all weather purpose, so much so, on the same level as coffee connoisseur, I have numerous teas from different places, different styles and flavours. I use teas to infuse into meals, I make sweet tea ice lollipops for the boys, and besides drinking a nice cup of hot tea, I love making ice tea combinations.

This combination is a Rooibos, Apple & Cranberry infusion with lemon and rosemary. I can control the sugar, and 9/10 times I don’t even bother with sugar. This is not a luxury you have with store bought ice teas, often drinking one is like eating a spoonful, or 6, of sugar. If you look at Store Bought Ice Tea, you are looking at 6.6 tsp of sugar I’m a 500ml bottle.What does 6.6 tsps of sugar look like?

Images: google.com

Now to be fair, I do not have a sweet tooth, but know many people in my personal circle who have sugar addictions. Sweets for my sweets, honey for my honey…or sugar for my sweets and Diabetes for my honey. Sugar can be responsible for many health problems. To name just a few:

Diabetes, weak immune system, formation of kidney stones, tooth decay, eczema in children and of course my personal favourite, obesity.

Now don’t get me wrong, I am not saying cut out sugar completely as I know for the average person, this is a challenge. All I am advising is to watch your sugar intake and believe ice tea is a healthier drink, unless it’s homemade.

Everything in moderation, stay happy and healthy.

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Nobody cares about your protein intake until they find out you are vegan

As a chef, one has to keep up with food trends and how food evolves and most importantly, special diets, whether it be for health, religious or ethical reasons. Living in Cape Town, this was in my face all the time, no one wanted to offend the vegan by not having a vegan friendly option on the menu, the pescaterian had to have a vegetarian option as well as fish available because on that day, they just never knew what they feel like, or dare have a Tim Noaks superfan and not have Banting friendly water available that has not been infused with fresh fruit because, God forbid, there would be too much sugar coming too close to their lips.

I will never understand the whole sugar free, dairy free, gluten free, low protein, calorie free diet. What do you eat then? Let’s take a moment to appreciate the humorous side of this…

Just to be clear, I am not a vegan, I believe eating a balanced diet. right portions and exercise for a healthy lifestyle, but I can really get behind some well thought out vegan food. Artichoke at the Midlands Kitchen (KZN Midlands) is a local authentic vegan restaurant with a small menu, which suits the environment and caters for the diners whom normally end up having fruit salad as a meal because a chef couldn’t be bothered to put a balanced vegan friendly meal together.

Kolleru Bowl – R65
Couscous, sweet corn, mushrooms, spinach, cannilini beans, carrots, beetroot and hummus, balsamic vinegar, olive oil and sunflower seeds.

This is served hot, which I was lucky enough to get a few mouthfuls of, but having been out with my Misters, they kept me preoccupied which resulted in my food getting cold, it was just as delicious.

On a side note, this is not a review of the restaurant, I went exploring with my little dudes and we ended up here, which inspired this post.

Back to special diets. Having worked in a hospital environment for a while last year, realizing how extremely important it is to follow certain dietary requirements is life or death. Having said that, I also never realized how ‘hotel like’ a hospital is and that those menus that you tick when you are laying in bed with your bum airing, really is more of a guideline than an actual menu. Wait until I have to have a hospital stay!

There is research that says we should be eating a plan based diet, and then there is research that says meat is a must for humans to consume. So I get you are asking yourself, what exactly is this rant about?

The bottom line: for the love of all that is holy, stop being a dick about other peoples food choices. No one cares about your opinion.

Love and bubbles

Ang

Summer Loving and Healthy Lunches

Summer is just about here! And to celebrate the warmer weather, I like to take full advantage of the beautiful surrounds of St Francis Bay.  The Cape St Francis beach is one of my favourite places to spend time, the sand always forms magical patterns and creates a fairytale atmosphere.

sand patternsshadows

lighthouse from the beach

To celebrate the summer, I thought I would share one of my favourite easy and healthy lunch time dishes.

Spinach, Feta & Mushroom Quesadilla

1 whole wheat tortilla wrap
¼ cup mozzarella cheese
1 cup fresh spinach which has been blanched in boiling water
4 button mushrooms, sliced and cooked in a little olive oil and garlic.
30g Danish feta, crumbled
seasoning
¼ tsp nutmeg
chopped dill

Mix the spinach, feta, mushrooms, nutmeg and dill together.  Season to your liking.

Heat a large non-stick pan over medium heat.
Place 1 tortilla onto the pan.
When warm, flip it over.
Sprinkle about half the Cheddar cheese evenly over the one side of the tortilla.
Top with the spinach mixture.
Add a little more cheese, fold over in half and press down lightly.
Cook until the bottom gets a little colour, flip over and let the other side also colour.
Slide onto a cutting board, using a pizza cutter or a very sharp knife, cut into 4.
Serve with a little side salad of your choice.

spinach feta and mushroom

Wintery Butternut & Mushroom Salad

With the cooler weather settling in we are all heading towards comfort food…I can hear you say “but salad is not comfort food???” Well, this one is filled with comfort goodies, and perfect as a side for a cool evening braai. This is also a great vegetarian meal with substance.

This is very versatile, you can add or take out flavours you do not like, just remember to balance the flavours.  I used my Froggit salad dressing, but you could use any light dressing. Or make your own, I would love to know what works for you!

Wintery Butternut & Mushroom Salad
served 15 – 20

2kg cubed butternut
1 tsp crushed garlic
1 tsp ground ginger
1 tsp ground cinnamon
½ tsp ground nutmeg
honey
seasoning
olive oil
1 tbsp garlic butter
250g sliced white mushrooms
Seeds from 2 pomegranates
100g crumbed feta
200g baby spinach
1 packet rocket & watercress salad mix (from Woolworths)
100g cherry tomatoes
100g sugar snap peas
3 tbsp roasted pumpkin seeds
Froggit Pomegranate dressing

Pomegranate Dressing

Preheat the oven to 200°C

In a large roasting pan, place the butternut, garlic, olive oil, ginger, nutmeg, cinnamon, seasoning and honey.  Mix until the butternut is well coated and roast for 45 minutes.
Remove and set aside to cool down completely.
Fry the sliced mushrooms in garlic butter, season and set aside to cool

Once the butternut & mushrooms are cooled down completely, mix together, you can now build the salad.

Slice the cherry tomatoes in half and mix with the butternut & mushrooms.
Layer the salad now, at the bottom of the bowl put some baby spinach, rocket & watercress, a few pomegranate seeds a few sugar snap peas, the feta, pumpkin seeds, repeat layering.

Wintery Butternut & Mushroom Salad

 

Skinny Broccoli & Mozzarella Muffins

Breakfast, to me at least, is such a hassle.  Not for the reasons you are thinking, for me it is not about time or creativity, or how long will it keep me full for…for me it’s about deciding what I want to eat that morning.  Every morning is a challenge.

Do I want to be traditional and have eggs?
Do I want to pretend to myself that I am healthy and have a smoothie / juice?
Do I want to be boring and have toast?
Should I just have cereal, if I do, do I really want milk, should I use yogurt?

…all these questions go through my mind…and often I will just roll over and close my eyes, giving it a skip and have a cup of tea.  But now, I am on a healthy eating operation.  I will eat breakfast, I will exercise, I will make the right food choices and while doing all this…I will not be boring with my food.

Which brought me to today’s recipe

Skinny Broccoli & Mozzarella Muffins
serves 2

2 cups fresh broccoli, steamed and roughly chopped
40g mozzarella
2 whole eggs
2 egg whites
2 tsp fresh oregano
1 tbsp water
1 tsp balsamic vinegar
seasoning

Preheat the oven to 200°C
Spray 2 ramekins with Cook n Spray

Whisk eggs and egg whites together, add cheese and seasoning and balsamic vinegar, leave some cheese out to put on top to form a nice cheese crust when baking.

Place steamed broccoli into ramekins, pour in whisked egg mixture and bake for 25 – 30 minutes

I prepped everything and popped it into the oven while I got ready for work, by the time I was dressed I had breakfast ready and waiting.

Use whatever vegetables you feel like, and experiment with the herbs, use flavors that you enjoy and your mind wont go close to the

skinny broccoli and mozzarella muffins

The nutritional value of this recipe was created with Recipe Nutrition Calculator on MyFitnessPal.

Skinny Broccoli & Mozzarella Muffins calories

Oven Baked Biltong, Citrus & Thyme Chicken Schnitzel

I saw a post on Facebook a few weeks ago which asked…what is healthy eating…there were so many different answers, and all great ones…then I stood back and thought to myself, what is healthy to me…and I remind myself of my motto for healthy eating…choose right

I chose right when I made this healthy alternative to a deep-fried chicken schnitzel.  This is an easy, healthy and quick light dinner for the beautiful summer evenings we have been experiencing…let’s hope it lasts (touch wood)

Oven Baked Biltong, Citrus & Thyme Chicken Schnitzel
Makes 2

2 chicken breasts, about 130g each
135g bread crumbs
3 tbsp biltong powder
zest of one orange
2 tbsp thyme, chopped
seasoning
2 eggs
1/8 cup water
1 cup flour
olive oil

Preheat the oven to 180°C

Butterfly the chicken breasts.  See end of post for tips

In a bowl mix the bread crumbs, biltong powder, orange zest, thyme and seasoning

In a separate bowl, beat the eggs and water together (this is the egg wash)

Place the chicken breast in the flour, then into the egg wash, then into the bread crumb mixture.  Make sure the chicken breast is well coated in the flour and egg to ensure the bread crumbs stick to the chicken breast.

Place on an oiled baking tray, drizzle with olive oil, place in the oven for 15 – 25 minutes, until cooked and has a good gold colour to it.

Serve with sides of choice, I enjoyed this with rosemary and garlic baby potatoes and a Greek salad.

** Store the left over bread crumbs in an air tight container for next time.

How to Butterfly a Chicken Breast
Lay the boneless & skinless chicken breast on the surface of your cutting board.  You can remove the tenderloin or work around it.  With the edge of your knife parallel to the cutting board, begin cutting down the length of the side of the breast. Carefully slice the breast in half, almost to the other edge. Open the chicken breast like a book.  If you have ticker parts of the breast, repeat the process until you have a nice thin chicken breast.

A Healthier take on Chocolate Milk

September 27th celebrates National Chocolate Milk Day, and who does not like chocolate milk.  But we do worry about the calorie intake, but how about a guilt free glass of chocolate milk.

Don’t you sometimes feel like something nice, but because you are so busy watching your calorie intake, or sugar or fat…or or or…well now you can relax.  You can enjoy this without any extra stress to your eating plan. All ingredients are diabetic friendly.

My healthy Decaf Soy Chocolate Milk

Makes 2 drinks

4 tbsp Soy Milk Powder
1 tbsp Decaf instant coffee
2 tbsp Nomu Skinny Hot Chocolate
1 sachet Canderal Yellow (optional)
2 cups ice
2 cups cold water

Place the soy milk powder, instant coffee, hot chocolate and sweetener into a blender.  Pour in the 2 cups water and blend, add ice.  Blend until ice is broken up enough to resemble crushed ice.

Pour into a glass, and enjoy an eating plan approved glass of chocolate milk!  This drink is a mere 120 calories, so allow yourself a little spoil on your diet!  This will be a great cooler when the weather finally warms up!

Again, keep in mind, balance is the key, and just because it’s low in calories, doesn’t mean you can have 3 portions.  All in moderation!

Enjoy!