Flourless Peanut Butter Cookies

Flourless Peanut Butter Cookies are scrumptious, easy-to-make and are perfect for all peanut butter lovers..

Cuisine: SWEET INDULGENCE
Cook Time: 20 minutes
Servings: 20


Ingredients


Instructions

  1. Preheat the oven to 160ᵒC and line a baking sheet with baking paper.
  2. In a large mixing bowl, combine the peanut butter, eggs, Truvia® for Baking Brown or Castor Sweetener and salt. Stir until a thick dough forms.
  3. Use a Tbsp. to drop even amounts of dough on the baking paper, about 2 – 3cm apart and gently flatten with a fork or spoon.
  4. Bake for 10 – 12 minutes or until golden on the bottom.
  5. Remove from the oven and cool for 5 minutes.
  6. Transfer the cookies to a cooling rack to set completely.
  7. Enjoy.

DON’T EAT ALL AT ONCE! 

  • 1 serving = 1 cookie
  • Store the cookies in an airtight container on the counter for up to 5 days. They can also be frozen for up to 3 months.

NUTRITIONAL INFO (per serving)
Energy 524kJ  |  Protein 6,6g  |  Carbs 3g  |  Fat 9,6g

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Frozen Yoghurt-Coated Berries

Frozen Yoghurt-Coated Berries are tasty and healthy sweet treats that are perfect for any time of day.

Cuisine: SWEET INDULGENCE
Cook Time: 40 minutes
Servings: 4


Ingredients

  • 2 cups (about 200g) blueberries, fresh or frozen (no wild)
  • ¼ cup (100g) plain Greek yoghurt

Instructions

  1. In a bowl, combine blueberries and yoghurt until well-coated.
  2. Line a baking sheet with baking or parchment paper. Transfer individual covered berries to the sheet in an even layer.
  3. Freeze for at least 30 minutes before transferring to a freezer bag or freezer-friendly storage container. Continue to store in the freezer until ready to eat.

Servings tips 

  • Just serve a few at a time as they do melt quickly.
  • Don’t have more than ½ cup per serving.

NUTRITIONAL INFO (per serving)
Energy 233kJ  |  Protein 1,9g  |  Carbs 6g  |  Fat 2,6g

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Photo credit: liveeatlearn.com

Double Chocolate Cheesecake Dip

This rich and creamy Double Chocolate Cheesecake Dip is a delicious and easy-to-make sweet treat. It is also a great way to use up leftover cream cheese.

Cuisine: SWEET INDULGENCE
Cook Time: 10 minutes
Servings: 6


Ingredients

  • 1 medium avocado, peeled and cored then pureed in food processor or using a blender until smooth
  • 100g Fabulite Fat Free Plain Yoghurt
  • 100g Parmalat Low Fat Cream Cheese (room temperature)
  • 2 Tbsp. unsweetened cocoa powder
  • 2 tsp. sweetener
  • 1 tsp. vanilla extract or essence
  • Pinch of salt
  • 2 tsp. mini dark chocolate chips (1 tsp. can also be melted and added into the mixture and then top with the other 1 tsp. of chocolate chips)

Instructions

  1. Combine: smooth blended avocado, yoghurt, cream cheese, cocoa powder, sweetener, vanilla and salt. Mix until smooth and without lumps.
  2. Add 1 tsp. of mini dark chocolate chips  and mix into the mixture. Then top with another tsp. of mini dark chocolate chips.
  3. Use fruits, for example, strawberries, to dip into the mixture or eat with a spoon.

TOP TIP

Use fruits, like  strawberries, to dip into the mixture or just have as is with a spoon.

NUTRITIONAL INFO (per serving)
Energy 420kJ  |  Protein 2,4g  |  Carbs 5g  |  Fat 7,4g

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Black Bean Brownies

These moist Black Bean Brownies are a healthy alternative to traditional brownies. They are also gluten-free and vegan, making them suitable for a variety of dietary restrictions.

Cuisine: SWEET INDULGENCE
Cook Time: 40 minutes
Servings: 9


Ingredients

  • 2 cups black beans, cooked (or canned and water drained off)
  • 3 large eggs
  • ¼ cup coconut oil, melted
  • 1 tsp. vanilla
  • ¼ tsp. sea salt
  • ¾ cup cacao powder
  • 1/8 cup (30g) brown sugar
  • ¼ cup raw honey
  • ½ tsp. baking powder
  • 100g 75 – 80%,dark chocolate, chopped and divided
  • ¼ cup sliced almonds (about 24 almonds)

Instructions

  1. Preheat oven to 180ᵒC and line an 8 x 8 baking dish with baking paper.
  2. Add cooked black beans and eggs to a food processor. Turn it on and stream in the melted coconut oil. Blend for 60 seconds or until black beans are very smooth.
  3. Add vanilla, cacao powder, sugar, honey and baking powder to the mixture. Blend until everything is incorporated, scraping down the sides if needed.
  4. Add half of the chocolate to the brownie batter and pulse 5 – 6 times until it is mixed in.
  5. Transfer batter to the prepared baking dish and smooth into an even layer. Sprinkle the remaining chocolate and sliced almonds evenly over the top. 
  6. Bake for 30 – 35 minutes or until a toothpick inserted (in the centre) comes out with a few moist crumbs.
  7. Let the brownies cool completely in the baking dish then refrigerate (for at least 4 hours) before cutting into squares.
  8. Transfer the brownies to a cooling rack to set completely.
  9. Enjoy.

ON A BUDGET?
To use less ingredients or make it slightly cheaper, leave out or reduce the amount of chocolate and almonds used. Nutritional info without chocolate and almonds: energy: 724kJ, carbohydrates: 11g, protein: 7,6g, fats:9,7g.

NUTRITIONAL INFO (per serving)
Energy 1052kJ  |  Protein 9,1g  |  Carbs 15g  |  Fat 15,8g

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FUTURELIFE® Skinny Crêpes

These nutritious and delicious FUTURELIFE®  Skinny Crêpes are high in protein, which can help you feel full and satisfied.

Cuisine: SWEET INDULGENCE
Servings: 8


Ingredients


Instructions

  1. Add all the ingredients to a bowl and gently whisk together until mixed (you may need to add more FUTURELIFE® Zero Smart food™ or more water so that the batter is very runny).
  2. Spray a non-stick pan with some Spray ‘n Cook and when the pan is very hot, spoon a tablespoonful of the batter onto it and flip over after 45 seconds.
  3. Serve with berries.

NUTRITIONAL INFO (per crêpe)
Energy 361kJ  |  Protein 5g  |  Carbs 8g  |  Fat 3g

With 100g Strawberries
Energy 438kJ  |  Protein 5g  |  Carbs14g  |  Fat 3g

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Low-Fat Custard

Low-Fat Custard is a delicious and creamy dessert that is lower in fat and calories than traditional custard.

Cuisine: SWEET INDULGENCE
Cook Time: 10 minutes
Servings: 6


Ingredients

  • 3 heaped Tbsp. (45ml) custard powder
  • 2 cups (500ml) low-fat milk
  • 2 – 3 tsp. sweetener, depending on the type of sweetener used and how sweet you want your custard, optional

Instructions

  1. Mix custard powder, sweetener  and 50ml of the milk in a small bowl.
  2. Add remaining 450ml into a microwaveable bowl. 
  3. Microwave the milk on high for about 6 minutes depending on microwave strength.
  4. Add custard mix to the heated milk  and stir thoroughly with a whisk.
  5. Microwave again and stir every 1 minute until desired thickness is achieved.
  6. Serve hot or cold.

ONLY HAVE A STOVE TOP? 

You can also cook it on the stove top if preferred; it will then have to heat until it starts to boil before adding in the custard mixture. Heat will then be reduced and can be cooked till desired thickness is reached. Stir throughout cooking.

  • For a chocolate flavour, you can add cacao powder as well.
  • Can also be served with stewed apple.

NUTRITIONAL INFO (per serving)
Energy 386kJ  |  Protein 3g  |  Carbs 17g  |  Fat 1,5g

INTERESTING READ

You don’t have to miss out on the goodness of milk and dairy if you have diabetes.
Rediscover Dairy tells us why.
Read more>>

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Pork Stew With Tomato Gravy

Pork Stew With Tomato Gravy is a hearty, flavourful dish that is perfect for a cold day or Sunday lunch.

Cuisine: FAMILY FEASTS
Cook Time: 2 hours
Servings: 8


Ingredients

  • 500g pork stewing meat (must include at least 2 – 3 pork knuckle slices)
  • 600g pork goulash
  • 30ml oil
  • Salt and pepper to taste
  • 2 large onions, chopped
  • 1 large green chilli, chopped
  • 5ml each of ginger and garlic, chopped
  • 30ml meat masala
  • 2 Tbsp. tomato paste
  • 125ml chutney, lite
  • 350ml low sodium and MSG-free meat stock
  • Fresh or dried herbs of your choice
  • 3 large carrots, peeled and cut into thick slices
  • 1 can (400g) chopped tomatoes (no sugar added)
  • 30ml flat leaf parsley

Instructions

  1. Heat the oil in a thick-based pot and brown the meat. Work in batches, ensuring the meat has a lovely golden-brown crust all over – season with salt and pepper. 
  2. Brown the onion and chilli in the same pot. Once the onion is soft and translucent, add the garlic, ginger, spices, tomato paste and chutney. Stir-fry for another minute. 
  3. Return the meat to the pot, add the stock and herbs, reduce the heat and simmer gently for 1 hour with the lid on. 
  4. Stir in the carrots and chopped tomato and check the seasoning. Add a pinch of salt and pepper if you like. 
  5. Simmer the stew gently for another 1 – 1,5 hours or until the meat is tender and the gravy deliciously thick. Serve with a sprinkling of fresh herbs and your favourite greens. 

Take Note

  • Starch like samp or beans can be added to the meal, sticking to max ½ cup size per serving.
  • No starch was included in the nutritional analysis.

NUTRITIONAL INFO (per serving)
Energy 1079kJ  |  Protein 31,5g  |  Carbs 13g  |  Fat 7,8g


Visit sapork.co.za for more info on pork.


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Deconstructed Shepherd’s Pie

Deconstructed Shepherd’s Pie is a fun and easy way to enjoy this classic dish.

Cuisine: FAMILY FEASTS
Cook Time: 30 minutes
Servings: 4


Ingredients

  • 2 medium potatoes, chopped
  • ½ head cauliflower, chopped in florets
  • 1 Tbsp. extra virgin olive oil
  • 1 medium onion, diced
  • 2 medium carrots, peeled and diced
  • 3 celery stalks, diced
  • 2 garlic cloves, minced
  • 500g extra lean mince (or chicken or ostrich mince)
  • 2 Tbsp. meat/poultry seasoning
  • Sea salt and black pepper to taste
  • ⅓ cup low-fat milk

Instructions

  1. Place potatoes and cauliflower in a large pot. Fill with enough water to cover them by 1cm and cook on high heat till boiling. Once boiling, set timer for 10 minutes.
  2. Heat oil in a large skillet. Add onion, carrots, celery and garlic. Cook for 5 – 10 minutes, or until veggies are softened then add mince and seasoning. Stir the mince around while it cooks to break it into small pieces. Once meat is cooked through, remove the pan from heat and season to taste with salt and pepper.
  3. When the potato and cauliflower are tender and easily pierced with a fork, drain them and return to the pot. Add the milk and mash with a fork or potato masher. 
  4. Season to taste with salt and pepper.
  5. To assemble bowls, divide the meat and potato mixture between bowls.

Add more vegetables

Extra vegetables can be added into the mince (e.g. chopped broccoli, green beans, mushrooms, peppers, etc.) or served on the side to make the plate fuller. 
For people sensitive to dairy, plant-based milk can be used instead, for example, unsweetened almond milk.

NUTRITIONAL INFO (per serving)
Energy 1189kJ  |  Protein 31,3g  |  Carbs 20g  |  Fat 7,1g

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Yoghurt-Curry Marinated Chicken Strips

This Yoghurt-Curry Marinated Chicken Strips recipe is a delicious and easy-to-make dish that is perfect for a quick weeknight meal.

Cuisine: FAMILY FEASTS Prep Time: Cook Time: 30 minutes minutes Servings: 5


Ingredients

  • 1 cup Fabulite Fat Free Plain Yoghurt
  • ⅓ cup onion, grated
  • 3 Tbsp. curry powder (use your preferred spiciness)
  • 1 Tbsp. extra virgin olive oil 
  • 1 tsp. salt
  • ½ tsp. paprika
  • 4 – 5 (about 500 – 600g) small chicken breasts, cut into strips
  • 4 cups of variety stir-fry vegetables of choice (e.g. Oriental, cabbage and carrots, etc.)

Instructions

  1. Whisk yoghurt, onion, curry powder, oil, salt and paprika in a shallow pan. Add chicken and turn until well-coated. Cover and refrigerate for at least 4 – 8 hours.
  2. Preheat a non-stick pan on medium-high heat. Remove chicken from marinade and add the chicken with the marinade to pan. Cook turning a few times until browned and no longer pink (about 15 – 20 minutes). Add vegetables and stir-fry till heated and cooked through.
  3. Serve warm.

NUTRITIONAL INFO (per serving) Energy 1079kJ  |  Protein 31,5g  |  Carbs 13g  |  Fat 7,8g

CHOOSE HEALTHY DELICIOUS… CHOOSE FABULITE! Fabulite is a range of delicious yoghurts with no added sugar and no fat.

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Steamed fish and vegetables

Steamed fish and vegetables is a healthy low carb dish that is easy to make.

Cuisine: FAMILY FEASTS
Cook Time: 15 minutes
Servings: 2


Ingredients

  • ½ cup water
  • 1½ cups of cherry tomatoes
  • ½ tsp. chilli flakes
  • 2 (approximately 120g each) hake/tilapia fillets, plain, not crumbed
  • Pinch of sea salt and black pepper 
  • 6 cups (120g) baby spinach
  • 1Tbsp. extra virgin olive oil
  • ½ lemon, juiced
  • 2 Tbsp. capers

Instructions

  • Add water to a skillet, place it over high heat and bring it to a boil. Add tomatoes and chilli flakes. Set fish on top and season with sea salt and black pepper.
  • Cover with a lid and cook for 3 minutes.
  • Remove lid and set the spinach on top of the fish. Cover again and cook for another 2 minutes or until the fish flakes with a fork. Use a slotted spoon to transfer the fish and vegetables to a plate. Turn off the heat.
  • In a bowl, combine the olive oil, lemon juice, and capers. Whisk with a fork.
  • Divide spinach and tomatoes between plates. Top with fish and drizzle with olive oil dressing made in the previous step. Season with more sea salt and black pepper if you so desire. 
  • Serve warm.

TOP TIPS 

  • You can also use salmon fillets. Adjust poaching time depending on thickness of the fillet. Salmon is generally thicker than hake. 
  • Want it spicier? Double up on the chilli flakes.
  • Kid-friendly suggestion: Kids may only want the fish. If so, serve with sweet potato (baked or fries) and steamed broccoli or gem squash.

NUTRITIONAL INFO (per serving)
Energy 834kJ  |  Protein 24,6g  |  Carbs 4g  |  Fat 8,2g

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