The White Sauce A simple and useful sauce that can be adapted to many meals. Stir in some mustard and spinach and serve it with fish, add grated cheese and spoon it over cooked vegetables or use it as the base for a pie filling. It’s an easy recipe to double or triple. The trick … Read more
Basic flatbread dough Makes 12 · 250ml warm water · 1tbsp active dry yeast · 60ml extra virgin olive oil, plus 1tsp to grease the bowl · 60ml honey or agave syrup · 300g wholewheat flour · 225g semolina flour · 1tsp kosher salt Combine the water, yeast, 60ml olive oil and honey in the … Read more
The fetus in the womb gets nutrients and oxygen through the placenta connected to the skin inside the uterus. The umbilical cord is the life line helping the child get things he needs to develop in the womb. Once the baby is born, the umbilical cord will be held tightly and cut closely to his … Read more
Lamb with minted zucchini salad and onion relish Preparation + cooking: 50 minutes Ingredients · 6 zucchini, trimmed and sliced on the diagonal · Olive oil spray · 4 x 250g lamb leg chops, trimmed of fat · ½ cup pitted kalamata olives · Small handful mint leaves (optional) · Onion relish · 2 teaspoons … Read more
When was the last time you were really hungry? If you’re even a little bit aware of modern nutrition advice, you’ll know that eating small meals often or “grazing” is the number one tip for keeping your blood sugar stable and your weight in check. It’s why we’ve obediently started stocking up on snacks, reaching … Read more
We have news, know-how and meals in minutes Myth-buster Myth Granola is a healthy breakfast option Fact Granola may appear healthy with its rolled oats, nuts and dried fruits but one bowl can often serve up a whopping 500 calories or more, and some even have more sugar than a can of Coke! It’s important … Read more
Chicken fattoush Preparation and cooking time: 35 minutes (+standing time) Fattoush is a Middle Eastern salad. Easy to make, it’s also a great way to use up stale Lebanese bread Ingredients · Olive oil spray · 2 x 200g skinless chicken breast fillets · 4 x 35g Lebanese breads · 300g cherry tomatoes, halved · … Read more
Pork tenderloin salad with lime dressing Chipotle sauce is made from smoked, dried jalapeno peppers, and is used in Mexican cooking to give a smoky richness and warmth to dishes. Easy. Prep: 15 mins. Cook: 30 mins. Serves 2 Ingredients For the salad · 2tbsp chipotle sauce (we like Discovery) · 2tbsp dark brown muscovado … Read more
Forget fancy ingredients with their even fancier price tags. These cupboard staples pack a powerful nutritional punch without knocking out your budget Onions Red, white or yellow, onions are a super frugal food that can transform bland meals into something special. Why? Because what they offer in taste, they also match in nutritional value. ‘Onions … Read more
Revel in the freedom of desserts that taste amazing but don’t go straight to your hips! Peach clafoutis Serves 4 – 6 Prep 15 min Cook 45 min Ingredients · Per serve 840kJ · Sat fat 0.1g · Plain flour, 2/3 cup · Custard powder, 2 tablespoons · Ground nutmeg, ¼ teaspoon · Brown sugar, … Read more
Chilli and butternut squash quesadillas Flour tortillas sandwiched together with cheese and vegetables. Easy/Prepare ahead. Prep: 10 mins. Cook: 35 mins. Serves 4 Ingredients · 500g (1lb 2oz) butternut squash, peeled and finely chopped · 1 red pepper, sliced · 1 red chilli, sliced · 4tbsp chopped olives · 1tsp paprika · 4 corn flour … Read more
The frozen food options available today are much more appetizing – and better for you – than ever before. Do you have those nights when you’re too tired to cook, but still keen to keep your weight-loss goals on track? Or perhaps you’re simply looking for an all-in-one meal in minutes while you open the … Read more
Chicken skewers with pickled slaw This lightened-up version of coleslaw goes perfectly with the chicken. Easy/Prepare ahead. Prep: 10 mins. Cook: 20 mins, plus marinating. Serves 4 Ingredients For the pickled slaw ¼ each red and white cabbage, shredded 3 carrots, grated 75ml (3fl oz) rice vinegar 1½ tbsp. sugar 1tsp salt 2tbsp chopped coriander … Read more
Milk puddings with pistachio praline Serves 4 Prep 15 min (plus chilling) Cooks 15 min Ingredients · Milk, 1 ½ cups · Caster sugar, 2 tablespoons · Orange blossom or rose water, 1 tablespoon · Corn flour, 2 tablespoons · Pomegranate seeds, 2 tablespoons Pistachio praline · Pistachio nuts, chopped, ¼ cup, plus 1 tablespoon … Read more
Thai chicken salad with peanuts and ginger Any leftovers will be delicious for lunch the next day, when the flavours have the chance to really infuse together Easy/Prepare ahead. Prep: 30 mins. Serves 4 Ingredients · 3 large carrots · 1 large cucumber · ½ white cabbage, shredded · 2 little gem lettuces, shredded · … Read more
Spiced lamb kebabs & burghul salad Serves 4 Prep 20 minutes (plus marinating) Cook 10 minutes Ingredients · Lean lamb fillet, 500g, 3cm pieces · White onion, 1, cut into wedges · Wooden skewers, 8, soaked · Olive oil, ¼ cup · Sumac, 2 teaspoons · Ground cinnamon, 1 teaspoon · Ground chilli, 1 teaspoon … Read more
Lightened-up chicken korma We’ve reduced calories in our korma by using Greek yogurt instead of cream. Easy/Prep ahead. Prep: 5 mins. Cook: 30 mins. Serves 4 Ingredients · 1 onion, chopped · 2tbsp oil · 2tbsp korma paste (we used Patak’s) · 1tsp each chopped garlic and ginger · 300g (10oz) chicken breasts, diced · … Read more
Fruit dip Makes 1 cup Prep 5 min · Per serve 320kJ · Fat 3g · Sat fat 2g · Chocolate hazelnut spread, 2 tablespoons · No-fat vanilla honey yoghurt, 200g tub · Strawberries, sliced banana, grapes, for dipping In a bowl, combine spread and yoghurt, adding yoghurt gradually. Serve with fruit for dipping. Fruit … Read more
Mozzarella and tomato risotto with basil A fabulous and filling meat-free dish that just takes a little bit of watching while you cook. Easy/Prepare ahead/Freeze. Prep: 10 mins. Cook: 30 mins. Serves 4 Ingredients · 50g (2oz) unsalted butter · 1 onion, finely chopped · 400g (14oz) risotto rice · 150ml (1/4pt) dry white wine … Read more
Kumara & salami tortilla Serves 4 Prep 20 min Cook 25 min Ingredients · Olive oil, 2 tablespoons · Kumara, 300g, peeled, thinly sliced · Red onion, 1, thinly sliced · Salami, 100g, thinly sliced · Baby spinach leaves, 100g · Eggs, 8, lightly beaten · Grated tasty cheese, ½ cup · Salad, toasted baguette, … Read more