Category: Recipes

Tutti frutti terrine

Tutti frutti terrine

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Serves 4

Ingredients

  • 500 ml sparkling apple juice, at
  • room temperature
  • 60 ml castor sugar or sweetener
  • 20 g powdered gelatine
  • 250 g strawberries, halved
  • 125 g blueberries, halved
  • 125 g gooseberries, halved
  • 4 nectarines, pitted and sliced

METHOD

  1. Place 1 cup (250ml) apple juice into a small saucepan with sugar or sweetener and stir over a low heat until sugar dissolves.
  2. Sprinkle gelatine over a few tablespoons of cold water and allow to soak for a minute, then add to warm juice mixture.
  3. Stir until gelatine has dissolved. Allow mixture to cool, then stir in remaining apple juice.
  4. Grease a loaf tin and pour in 2 cups (500ml) gelatine mixture.
  5. Add some fruit and refrigerate to set.
  6. Arrange remaining fruit in loaf tin and top up with remaining juice mixture. Refrigerate for a few hours or overnight to set.
  7. Unmold by running a hot knife around edges of tin. Turn out onto a serving platter. Top with fruit and serve with low-fat custard or ice cream.

 

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.

Grilled tuna steaks pineapple citrus salsa

Grilled tuna steaks with pineapple and citrus salsa

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Serves 4

Ingredients

  • 4 tuna steaks, (150 g each)
  • 10 ml olive oil
  • 10 ml fish rub

Salsa

  • 1 pineapple cubed
  • 1 grated lemon peel
  • 2 ruby grapefruits or large oranges, peeled and segmented
  • 125 ml freshly squeezed orange juice
  • 15 grams fresh mint, roughly chopped

METHOD

  1. Heat a griddle pan. Roll tuna steaks in oil.
  2. Season tuna well with fish rub.
  3. Sear for 2 minutes on each side or until cooked to your liking.
  4. Toss together salsa ingredients and serve with the tuna.

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.

Seared beef carpaccio wasabi dressing

Seared beef carpaccio with wasabi dressing

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Serves 4

Ingredients

  • 400 gram beef fillet
  • 3 Tbs olive oil
  • 1 Tbs sesame oil
  • 1 Tbs grated ginger
  • 45 ml wasabi paste
  • 2 tsp sugar
  • 75 ml lime juice, and grated peel of 5 limes
  • 3 Tbs fresh coriander
  • 2 Tbs fresh mint
  • 1 cup cabbage, finely shredded
  • 250 g mangetout,finely sliced
  • 2 carrots, peeled and shredded
  • 4 bunches spring onions, finely shredded
  • 6 radishes, finely sliced

METHOD

  1. Season fillet.
  2. Heat olive oil in a large saucepan until hot.
  3. Sear fillet for a few minutes on both sides until rare (or about 10 minutes for medium rare).
  4. Remove from pan and set aside to cool.
  5. Blitz sesame oil and remaining olive oil with ginger, wasabi paste, sugar, lime juice and peel, coriander and mint.
  6. Mix three quarters of dressing with cabbage, mangetout, carrots, spring onions and radishes.
  7. Place finely sliced fillet on a bed of salad. Drizzle over dressing, sprinkle with sesame seeds 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.

Beetroot, naartjie and pumpkin seed salad

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Serves 4

Ingredients

  • 60 ml olive oil
  • 45 ml white balsamic vinegar
  • 2 tbs chopped fresh thyme
  • 1 red chilli, deseeded and finely chopped
  • 1 dash of salt
  • 5 small beetroots, scrubbed clean and chopped into wedges
  • 4 naartjies, segmented
  • 2 discs reduced fat feta, crumbled
  • 120 grams baby spinach leaves
  • 60 ml pumpkin seeds, toasted
  • 1 cup onion sprouts

METHOD

  1. Preheat oven to 200°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.

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.

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 sauté 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 – 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 and 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 200°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

 

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.

Blueberry goji berry muffins

Blueberry and goji berry muffins

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These moreish muffins are loaded with fibre and anti-oxidants from the berries. Make smaller ones to keep the calories in check. Serves 4

Ingredients

  • 100 grams soft brown sugar,
  • tightly packed
  • 625 ml digestive bran
  • 1 cup self-raising flour
  • 2 tsp baking powder
  • 125 ml olive oil
  • 125 ml plain low-fat yoghurt
  • 125 ml low-fat milk
  • 2 extra large eggs, beaten
  • 1 tsp vanilla essence
  • 200 grams’ blueberries, fresh or frozen
  • 125 ml goji berries, soaked in a little warm water
  • 100 grams’ pecan nuts, roughly chopped

METHOD

  1. Preheat oven to 180°C.
  2. Line a muffin pan with muffin cases.
  3. Place dry ingredients in a bowl and mix well.
  4. Beat oil, yoghurt, milk, eggs and vanilla essence together.
  5. Add berries, nuts and milk mixture to dry ingredients and mix together until just combined.
  6. Spoon into paper muffin cases and bake for 25-30 minutes or until an inserted skewer comes out clean.
  7. Cool on a rack before serving.

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.

Mediterranean style wraps

Mediterranean-style wraps

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This is a great way to use leftover roasted vegetables. They make a healthy and tasty addition to a work lunchbox. Serves 4

Ingredients

  • 1 tub of reduced-fat hummus
  • 4  soft wholewheat tortillas
  • 2 discs reduced-fat feta
  • 2 cups leftover roasted vegetables
  • 1 tbs basil pesto
  • 1 tbs plain low-fat yoghurt

METHOD

  1. Spread hummus onto wraps.
  2. Mix pesto with yoghurt, toss through roasted vegetables and feta and spoon into wraps.
  3. Tightly roll into cylinder shapes.
  4. Slice in half and secure each half with a toothpick before packing into lunchbox.

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.

Crustless baby marrow mint quiches

Crustless baby marrow and mint quiches

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These can be eaten hot or cold, and make for a great packed lunch. Serves 4

Ingredients

  • 300 grams baby marrows
  • 1 bunch spring onions, chopped
  • 1 handful mint
  • 2  garlic cloves, chopped
  • zest of 1 lemon
  • 400 grams ricotta cheese
  • 125 ml Parmesan cheese
  • 1 dash salt and milled pepper, to taste
  • 3 extra large eggs, beaten

METHOD

  1. Shred baby marrows.
  2. Toss together baby marrows, chopped spring onions, chopped mint, chopped garlic cloves, zest of lemon, ricotta cheese and grated Parmesan cheese. Season well.
  3. Stir beaten eggs through mixture and pour into 4 or 5 small ramekins.
  4. Bake at 180°C for 20-25 minutes or until set.

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.

Root vegetable Chickpea Tagine

Root vegetable and Chickpea Tagine

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Serves 4

Ingredients

  • 4 garlic cloves, chopped
  • 10 baby onions
  • 3 centimeters ginger, chopped
  • 1 glug canola oil
  • 150 g carrots, diced
  • 100 g turnips, diced
  • 150 g sweet potatoes, diced
  • 5 ml ground tumeric
  • 5 ml ground cumin
  • 30 ml harissa paste
  • 1 can peeled and chopped tomatoes
  • 1 can chickpeas
  • 125 ml water
  • 1 handful fresh parsley, for serving
  • 1 handful fresh mint, for serving
  • 4 gratings lemon zest, for serving

METHOD

  1. Sauté chopped garlic cloves, baby onions and chopped ginger in a glug of oil
  2. Add diced carrots, turnips and sweet potatoes, ground tumeric, cumin and harissa paste and stir well
  3. Add chopped tomatoes, chickpeas and water
  4. Simmer until tender
  5. Serve topped with fresh parsley, mint and lemon zest

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.