Category: Winter Recipes

Futurelife

FUTURELIFEĀ® ZERO Smart foodā„¢ with berries and nuts

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Ingredients

  • 4 Tbsp. (40g) FUTURELIFEĀ® ZERO Smart foodā„¢
  • 100 ml cup warm water
  • Ā¼ cup warm milk (optional)
  • 1 Tbsp. dried berries e.g. goji berries
  • 1 Tbsp. chopped nuts e.g. almond

Method

  1. Cover the FUTURELIFEĀ® ZERO Smart foodā„¢ with warm water, mix until combined.
  2. Sprinkle over raisins and nuts.
  3. Add milk (optional).

For more information on the productĀ used in this recipe visit:Ā http://futurelife.co.za/product/futurelife-zero-smart-food/

high protein

Warm FUTURELIFEĀ® HIGH PROTEIN Smart foodā„¢ Chocolate Drink

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Ingredients

  • 25g (1/4 cup) FUTURELIFEĀ® HIGH PROTEIN Smart foodā„¢ chocolate flavour
  • Ā¾ cup warm low fat milk
  • Ā½ cup boiled water
  • 1 teaspoon cocoa

Method

  1. Blend together until smooth and enjoy immediately with your feet up under a blanket.

For more information on the product used in this recipe visit:Ā http://futurelife.co.za/product/futurelife-high-protein-smart-food/

FUTURELIFEĀ® Smart Breadā„¢ pudding with spinach and mushrooms

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Ingredients

  • 4 slices FUTURELIFEĀ®Ā Smart Breadā„¢
  • 1 cup mushrooms, sliced
  • 2 cups low-fat milk
  • Ā½ cup gruyĆØre cheese, grated
  • Ā¼ cup parmesan cheese, grated
  • 1 bunch spinach, stemmed and washed thoroughly in two changes of water (more if necessary)
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon fresh thyme leaves, coarsely chopped
  • 1 ā€“ 2 garlic cloves (optional)
  • Salt and freshly ground pepper
  • 4 eggs
  • Spray’n Cook

Method

  1. Bring a medium or large pot of water to boil, salt generously and add the spinach.
  2. Cook 2 to 3 minutes, until tender but still colourful.
  3. Transfer to a bowl of cold water, then drain and squeeze out excess water. Chop coarsely and set aside.
  4. If using garlic, cut one of the garlic cloves in half and rub the slices of FUTURELIFEĀ®Smart Breadā„¢with the cut side. Then mince all the garlic. Cut the FUTURELIFEĀ®Smart Breadā„¢Ā into 2cm squares.
  5. Heat the oil over medium-high heat in a heavy, wide skillet and add the mushrooms. Cook, stirring often, until they begin to soften, and add the thyme, garlic and salt and pepper to taste. Continue to cook for another minute or two, until the mushrooms are tender and fragrant. Stir in the spinach, toss together and remove from the heat.
  6. Preheat the oven to 180Ā°C. Spray’n Cook a large oven-proof dish, soufflĆ© dish or gratin. In a large bowl, combine the FUTURELIFEĀ®Smart Breadā„¢Ā cubes, the mushrooms and spinach, and the two cheeses and toss together. Transfer to the prepared baking dish.
  7. Beat together the eggs and milk. Add salt to taste and a few twists of the pepper mill, and pour over the FUTURELIFEĀ®Smart Breadā„¢ Let sit for 5 to 10 minutes before baking so that the FUTURELIFEĀ®Ā Smart Breadā„¢Ā can absorb some of the liquid.
  8. Place in the oven and bake 40 to 50 minutes, until puffed and browned. Remove from the oven and serve hot or warm.

For more information on the product used in this recipe visit:Ā http://futurelife.co.za/product-type/bread/

Veggie sandwich

The ultimate salad sandwich

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Serves 4

Ingredients

Beetroot Tzatziki

  • Ā½ cup plain yoghurt
  • 1 tsp dill, chopped
  • 1 Tbsp. mint, chopped
  • 2 Tbsp. horseradish
  • 1 loaf dumpy, low-GI, wholegrain, seeded bread
  • 1 tub hummus

Filling

  • 1 tin chickpeas, drained and rinsed
  • 2 large carrot, peeled and shredded
  • 2 large baby marrows, grated
  • 1 small red cabbage, chopped
  • 1 small beetroot, grated
  • 1 handful radishes, shredded
  • 1 avocado, sliced

Method

  1. Mix tzatziki ingredients together and season.
  2. Place four slices of bread on a board and spread the bread with tzatziki.
  3. Divide the filling equally between the sandwiches and spread the leftover bread slices with hummus.
  4. Sandwich, slice and pack into lunch boxes.

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition andĀ health-related queries, email healthhotline@pnp.co.za or call 0800 11 22 88.

Chicken kebabs peanut sauce

Mini chicken kebabs with a quick peanut sauce

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Serves 4

Ingredients

  • 4 chicken breast fillets, chopped into bite-sized pieces
  • 60 ml freshly squeezed lemon juice
  • 1 dash of salt and milled pepper
  • 6 wooden skewers, soaked

Sauce

  • 125 ml coconut milk
  • 60 ml smooth sugar-free peanut butter
  • 30 ml red curry paste
  • 45 ml soy sauce

Method

  1. Thread 3 ā€“ 4 cubes of chicken onto the top end of each skewer.
  2. Grill, braai or cook in a smoking hot pan until done.
  3. Heat sauce ingredients together and stir until smooth.
  4. Cool sauce and pour over chicken skewers, ready to be packed for lunch.

Ā 

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition andĀ health-related queries, email healthhotline@pnp.co.za or call 0800 11 22 88.

Vegetable crisps

Vegetable crisps

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Serves 4

Ingredients

  • 1 small carrot, shaved into ribbons
  • 1 small beetroot, shaved into ribbons
  • 1 small sweet potato, sliced into ā€˜match sticksā€™
  • 1 small butternut, thinly sliced
  • 1 small parsnip, shaved into ribbons
  • 1 Tbsp. canola oil

Method

  1. Preheat the oven to 180 degrees.
  2. Toss the vegetables with canola oil.
  3. Spread the vegetables out on a baking tray in a single layer, making sure not to overcrowd them.
  4. Bake for about 20 minutes, or until dried out and crispy.
  5. Pack into lunch boxes as a snack.

Ā 

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition andĀ health-related queries, email healthhotline@pnp.co.za or call 0800 11 22 88.

Roast veg chicken wrap

Roast veg and chicken wrap with harissa yoghurt dressing

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Serves 4

Ingredients

  • 1 packet of roasting vegetables
  • 100 ml plain yoghurt
  • 2 Tbsp. harissa paste
  • 30 ml lemon juice
  • 2 cups rotisserie chicken, shredded
  • 1 disc fat-reduced feta, crumbled
  • 4 whole-wheat wraps
  • 1 bunch fresh coriander

Method

  1. Roast the vegetables according to the packet instructions and set aside.
  2. Mix the yoghurt, harissa and lemon juice together and set aside.
  3. Divide the vegetables, chicken and feta equally between the wraps.
  4. Drizzle with yoghurt, scatter with coriander, roll up and pack for lunch.

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition andĀ health-related queries, email healthhotline@pnp.co.za or call 0800 11 22 88.

winter warming soup

Butternut, sweet potato & cinnamon soup

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Serves 4

Ingredients

  • 1 large (1 kg) butternut, peeled and chopped
  • 2 large sweet potatoes, peeled and chopped
  • 2 onions, chopped
  • 1 Granny Smith apple, chopped
  • 2 tsp (10 ml) ground cinnamon
  • 2 tsp (10 ml) ground nutmeg
  • 1 tbsp (15 ml) ground cumin
  • 7 cups (1,75 litres) boiling water
  • Ā½ cup (125 ml) low-fat or fat-free milk
  • lemon juice and black pepper to taste

METHOD

  1. Place veggies, apple and spices in a large pot with the water.
  2. Bring to boil, reduce the heat and simmer for 30 minutes or until the veggies are tender.
  3. Remove from the heat, blend mixture until smooth or mash with a potato masher.
  4. Return mixture to the pot and add milk, lemon juice and pepper.
    Heat through and serve warm.

 

The HSFSA plays a leading role in the fight against preventable heart disease and stroke, with the aim of seeing fewer people in SA suffer premature deaths and disabilities, and to reduce the cardiovascular disease (CVD) burden in SA and ultimately on the SA health care system. Their mission is to empower South Africans to adopt healthy lifestyles, make healthy choices easier, seek appropriate care and encourage prevention

Spicy Lentil Tomato Soup

Spicy Lentil and Tomato Soup

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Serves 4

Ingredients

  • 2 tbsp. olive oil
  • 1 onion, chopped
  • 2 large carrots, grated
  • 3 celery stalks, chopped
  • 2 garlic cloves, crushed
  • 1 tbsp. ground cumin
  • 2 tsp. ground paprika
  • 2 tsp. ground coriander
  • 375 ml split red lentils, dried
  • 4 tomatoes, diced
  • 1 can chopped tomatoes
  • 4 cups vegetable stock
  • 1 dash salt

METHOD

  1. Heat oil and sautƩ onion, carrots and celery in a large saucepan
  2. Add garlic, cumin, paprika, coriander and lentils and cook for another minute
  3. Add fresh and canned tomatoes and stock
  4. Half cover pan with lid and simmer for 30 ā€“ 35 minutes until soft
  5. Blend three quarters of the mixture until smooth; return to pot with remaining soup
  6. Season and serve

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition andĀ health-related queries, email healthhotline@pnp.co.za or call 0800 11 22 88.

Winter Beetroot and Halloumi Caprese Salad

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Serves 4

Ingredients

  • 6 large beetroots, cut into thick slices
  • 1 dash olive oil
  • 1 dash salt and milled pepper, to taste
  • 200 g halloumi, sliced
  • 100 g hazelnuts, roughly chopped
  • 2 sprigs rosemary
  • 100 g baby spinach

Dressing

  • 45 ml balsamic vinegar
  • 60 ml olive oil
  • 1 half clove garlic, crushed

METHOD

  1. Preheat oven to 200Ā°C
  2. Toss beetroots on a baking tray with olive oil and seasoning
  3. Roast until tender, about 40 minutes
  4. Toss halloumi with beetroots, hazelnuts and rosemary
  5. Roast for 5 minutes or until cheese is golden
  6. Arrange beetroots and halloumi on a platter
  7. Pile spinach on top
  8. Whisk dressing ingredients together
  9. Drizzle dressing over salad and serve

Ā 

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition andĀ health-related queries, email healthhotline@pnp.co.za or call 0800 11 22 88.