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couscous-later-years

Couscous with spinach and tomato

Couscous is so easy to prepare and goes very well with stews, tagines and fish. Preparing it with a little stock and lemon juice gives it a subtle flavour. (serves 8) You’ll need: 1 cup couscous 1 cup boiling [...]

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oatsmoothies

Oats Smoothie

This is very easy to make and includes spinach which is high in folic acid – when pregnant, your intake of folic acid should be higher than usual. (serves 1) You’ll need: 1 small banana 3 heaped tbsp plain [...]

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yogurt

Yoghurt sauce

This yoghurt sauce has a slight tangy taste to it and can be used as a healthier alternative to mayonnaise. (Makes about 1 cup) You’ll need: 220ml plain low fat yoghurt 20ml white vinegar 1tsp mustard 1 pinch salt [...]

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allergy-and-intolerance

Pearled Barley Risotto with Butternut & Spinach

This recipe takes a little time but because it doesn’t require as much attention as rice risotto, it is very much worth the effort. (Serves 6) You’ll need: 200g pearled barley, rinsed and drained 1 onion, finely diced 2 [...]

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spices

All-purpose spice blend

Easy to make, easy to store, and just as easy to use. Give this mix a go when you want to use less salt. You’ll need: 5 tsp onion powder 2 ½ tsp garlic powder 2 ½ tsp paprika [...]

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blood-pressure

Herbed mielies

These are a great side dish for a braai and take almost no time at all to prepare. Cut the mielies into smaller pieces to make them more manageable for children. (serves 8) You’ll need: 4 large mielies 2T [...]

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sweetpotato

Sweet Potato Slices

These sweet potato slices are perfect as a side for roasts or stews, and take very little time to prepare. By keeping the skin on, the fibre content is increased. (Serves 4) You’ll need: 4 large sweet potatoes Dried [...]

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stir-fry

Quick vegetable stir-fry

Colourful and full of different textures, this quick vegetable stir-fry will help to up your vegetable intake. (Serves 4) You’ll need: 1 T red wine vinegar A little water 1 T oil 1 large aubergine 2 T dried herbs [...]

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poachedhake

Coriander poached fish

The coriander in this dish adds a very distinct, fresh flavour. Serve with rice or quinoa. (serves 4) You’ll need: 1 large onion, chopped 1 tsp cinnamon powder ½ tsp ground cumin ½ tsp ground turmeric 200g chopped tinned [...]

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small-sago-pudding-desserts-healthy-heart

Warm Sago pudding served with plain yoghurt

Sago pudding is lovely for winter, but quite often very high in sugar. You can use sugar or sweetener for this recipe if you want, but just adding a little honey on top gives enough of a sweet taste. [...]

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