Category: Recipes

Quinoa Loaf

Quinoa Loaf

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Suganon is a range of great tasting sugar alternatives to help you maintain a healthier lifestyle.

Range endorsed by:
• Diabetes SA
• GI Foundation   

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Ingredients

  • 300g whole uncooked quinoa (soaked in plenty of cold water overnight in the fridge)
  • 60g chia seeds (soaked in ½ cup water until gel-like overnight, stirring a few times in the beginning)
  • ½ cup water
  • 60ml olive oil
  • ½ t bicarbonate of soda
  • ½ t Himalayan rock salt
  • ½ T Suganon Xylitol
  • Juice from ½ lemon

Method

  1. Preheat oven to 160° Celsius.
  2. Drain quinoa and rinse thoroughly.
  3. Place the quinoa into a food processor followed by chia gel, water, olive oil, bicarb soda, salt, Suganon Xylitol and lemon juice. Mix for 3 minutes.
  4. The batter should be fairly thick with some whole quinoa still left in the mix.
  5. Spoon mixture into a loaf tin lined with baking paper.
  6. Bake for 1 ½ hours or until bread is firm to touch and bounces back when pressed with your fingers.
  7. Remove from the oven and cool for 30 minutes in the tin, then remove it and cool completely before eating.

Popular sugar substitute in cooking and baking

Click here to read more about Suganon.

Suganon is a product of: Adcock Ingram Limited. Reg. No. 1949/034385/06. Private Bag X69, Bryanston, 2021, South Africa. Tel. +27 11 635 0000

Chocolate Hazelnut Spread

Chocolate Hazelnut Spread

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Suganon is a range of great tasting sugar alternatives to help you maintain a healthier lifestyle.

Range endorsed by:
• Diabetes SA
• GI Foundation   

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Ingredients

  • 180g hazelnuts baked at 200°Celsius for a few minutes (watch carefully that the hazelnuts don’t burn)
  • 20g raw cacao powder
  • 20g Suganon Xylitol granules
  • 40ml coconut oil
  • Pinch of Himalayan rock salt

Method

  • Place the cooled nuts in the food processor and process until a meal forms.
  • Add the cacao and Suganon Xylitol then blend again.
  • NB: With the food processor still on, slowly add the oil until you reach the consistency preferred.

Popular sugar substitute in cooking and baking

Suganon is a product of: Adcock Ingram Limited. Reg. No. 1949/034385/06. Private Bag X69, Bryanston, 2021, South Africa. Tel. +27 11 635 0000

Chocolate Brownie Cupcakes

Sugar-free chocolate brownie cupcakes

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Suganon is a range of great tasting sugar alternatives to help you maintain a healthier lifestyle.

The Range consists of:

Range endorsed by:
• Diabetes SA
• GI Foundation   

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Ingredients

  • 1 can kidney beans, drained and rinsed well
  • 2 large eggs
  • 3 Tbsp virgin coconut oil, melted
  • 5 Tbsp unsweetened cocoa powder
  • 1/2 tsp baking soda
  • 2 tsp baking powder
  • 3 Tbsp Suganon Xylitol
  • 1 Tbsp vanilla essence
  • 1/2 cup chopped walnuts, plus 1 Tbsp for topping

Method

  1. Lightly grease a suitable muffin tray (12 muffins).
  2. Preheat oven to 180° celsius.
  3. Place all ingredients into a food processor or blender, except the nuts, and blend well until the beans are smooth.
  4. Add nuts and gently fold in with a spoon.
  5. Separate mixture into 12 equal muffin openings and top with leftover crushed walnuts.
  6. Bake for about 20 minutes or until toothpick in the centre comes out clean.
  7. Serve warm.

Suganon is a product of: Adcock Ingram Limited. Reg. No. 1949/034385/06. Private Bag X69, Bryanston, 2021, South Africa. Tel. +27 11 635 0000

Veggie sandwich

The ultimate salad sandwich

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Serves 4

Ingredients

Beetroot Tzatziki

  • ½ 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 and 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 – 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.

 

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 and 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 ‘match sticks’
  • 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.

 

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 and 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 and 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
  • ½ 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

Low-carbohydrate sugar-free strawberry cupcakes

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This recipe makes six large cup cakes.

Ingredients

  • 200 g ‘lite’ margarine
  • 120 g fat-free smooth cottage cheese
  • 65 ml (1/4 cup) SUGAlite
  • 5 eggs
  • 190 g almond flour
  • 5ml (1 tsp) baking powder
  • Pinch of salt
  • Grated zest of 1 lemon

Topping

  • 250 g fat-free cottage cheese
  • 65 ml (1/4) cup SUGAlite
  • 6 strawberries

METHOD

  1. Preheat the oven to 170°C.
  2. Grease the muffin mould and add wax paper rounds in the bottom of the muffin moulds.
  3. Cream the margarine, cottage cheese and SUGAlite together till fluffy. Add the eggs one by one while mixing continuously.
  4. Add the remaining ingredients and mix.
  5. Pour the cake batter in the pan and bake for 45 minutes till golden brown and the testing knife comes out clean.
  6. Cool down on a wire rack.
  7. To prepare the topping, mix the cottage cheese and SUGAlite together. Spread on to the cup cakes
  8. Add one strawberry on top of cupcake to garnish.

Nutritional analysis per cup cake:

Energy                     1654 kJ

Carbohydrate           15 g

Protein                       17g

Total fat                     33 g

Unsaturated fats      20 g

Watermelon gazpacho

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Fabulously refreshing for those hot summer days.  Serves 4

Ingredients

  • 4 cups watermelon, seeded and cut into chunks
  • 1 packet ground almonds
  • 60 ml red wine vinegar
  • 1 clove garlic, crushed
  • 1 red chilli, seeded and finely chopped
  • 1 red onion, finely diced
  • 1 small red pepper, seeded and finely diced
  • ½ cucumber, finely diced
  • 1/3 cup fresh coriander, chopped
  • 1 pinch salt
  • 1 pinch of black pepper
  • 1 dash of olive oil

METHOD

  1. Purée watermelon in a food processor. Add almonds, vinegar, garlic and chilli. Blitz well.
  2. Mix onion, pepper, cucumber, tomato and coriander together.
  3. Set aside ½ cup (125ml) vegetable mixture to serve with gazpacho.
  4. Add remaining mixture to blender and purée until smooth.
  5. Season to taste and refrigerate for at least 1 hour for flavours to develop and for soup to chill.
  6. Serve in small, well chilled glasses with a drizzle of olive oil and a sprinkling of reserved vegetable mixture.
  7. Drizzle dressing over salad 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 and health-related queries, email healthhotline@pnp.co.za or call 0800 11 22 88.