Author: Diabetes Focus eMag

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.

Warm beetroot, chicken and barley salad

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A hearty meal packed with fibre. Serves 4

Ingredients

  • 2 cups (500ml) pearl barley
  • 6 medium PnP beetroots, trimmed
  • 2 Tbsp. (30ml) lemon juice
  • 1 tsp. (5ml) lemon zest
  • 2 Tbsp. (30ml) PnP mayonnaise
  • 1 tsp. (5ml) Dijon mustard
  • ¼ cup (60ml) PnP canola oil
  • 2 Tbsp. (30ml) fresh parsley, chopped
  • Milled pepper
  • ½ PnP roast chicken, shredded
  • 200g PnP green beans, trimmed and blanched

METHOD

  1. Place barley in a large pot and cover with 4 cups (1L) water.
  2. Bring to a boil.
  3. Cook until tender (about 25-30 minutes).
  4. Rinse with cold water and drain. Set aside.
  5. Boil beetroots in lightly salted water until tender (about 30 minutes).
  6. Peel and slice into eighths.
  7. Whisk lemon juice, zest, mayo, mustard and oil in a medium bowl until emulsified.
  8. Add parsley and season with pepper.
  9. Toss together barley, chicken, green beans and dressing, top with beetroot, 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.

Moroccan beef and lentil stew

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A fantastic belly warmer.  Serves 4

Ingredients

  • A glug of PnP canola oil
  • 500g PnP stewing beef, cut into small chunks
  • 1 onion, sliced
  • 2 cloves garlic, crushed
  • 2 tsp. (10ml) PnP turmeric
  • 1 Tbsp. (15ml) PnP paprika
  • 1 Tbsp. (15ml) ground cumin
  • 1 stick cinnamon
  • 1 can (400g) tomatoes
  • 2 cups (500ml) PnP beef stock
  • Salt and milled pepper
  • ½ packet (250g) dried lentils
  • Coriander, chopped, for serving

METHOD

  1. Heat oil in a heavy-based casserole dish.
  2. Fry beef until browned.
  3. Add onion and fry until golden.
  4. Add garlic and spices and fry for 2 minutes.
  5. Add tomatoes and stock and simmer for an hour, or until beef is tender.
  6. Season and stir through lentils.
  7. Cook for 30 minutes.
  8. Serve scattered with coriander.

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.

Blackened chicken and legume tabbouleh

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Double up, as this salad tastes even better the following day.  Serves 4 – 6

Ingredients

  • 2 (about 300g) PnP chicken breast fillets
  • 1/3 cup (80ml) olive oil
  • Salt and milled pepper
  • ½ can (200g) chickpeas, drained and rinsed
  • ½ can (200g) PnP lentils, drained and rinsed
  • 6 tomatoes, quartered
  • 6 PnP spring onions, sliced
  • 2 cups (500ml) PnP flat-leaf parsley, finely chopped
  • ½ cup (125ml) PnP mint, finely chopped
  • 1 tsp. (5ml) ground cumin
  • 1 tsp. (5ml) PnP ground coriander
  • Pinch of cinnamon
  • Juice (60ml) and zest of 1 large lemon

METHOD

  1. Butterfly chicken breasts and brush with 4 tsp. (20ml) olive oil. Season.
  2. Heat a griddle pan and fry chicken until slightly charred and cooked through. Set aside.
  3. Drain and rinse the legumes to remove excess sodium.
  4. Toss chickpeas, lentils, vegetables and herbs together and marinate for 20 minutes.
  5. Whisk remaining oil, spices, lemon juice and zest together.
  6. Toss dressing through chickpea and lentil mixture.
  7. Serve at room temperature with chicken.

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.

Dried Apple Cake

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Ingredients

  • 1 cup dried apples, chopped
  • 1 cup sorghum molasses
  • 1 1/2 cups white flour
  • 1/2 cup lard
  • 1/2 cup butter
  • 1 cup sour or buttermilk
  • 1 teaspoon soda
  • 2 cups all-purpose flour
  • Cinnamon, nutmeg and cloves
  • Ginger and allspice

Preparation

  1. Cook apples and molasses together on very low until well saturated, then cool.
  2. Stir together dry ingredients and mix all ingredients together.
  3. Bake in 180°C oven until done.