Category: Recipes

Custard

Huletts EquiSweet Low-Fat Custard

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Craving the comforting taste of custard? Now you can have the best of both worlds with a delicious custard made with the perfectly sweet taste of Huletts EquiSweet low-kilojoule sweetener.

Servings:

4

Prep time:

5 minutes

Cooking time:

10 minutes

Ingredients

Method

  1. Bring 400ml of the milk to boil.

  2. While the milk is heating up, place the reserved 100ml of the milk, EquiSweet, and the custard powder into a small bowl and mix well to combine, making sure it’s lump-free.

  3. Just as the milk begins to bubble, pour half of it onto the custard powder mix and stir.

  4. Pour this back into the saucepan of hot milk and bring to a boil, stirring.

  5. Cook until thickened.

  6. Add 1 tsp. vanilla essence if desired.

  7. Serve warm or cold with any low-GI puddings.

Tips

Both EquiSweet Classic and Sucralose variants are suitable for this recipe.

One serving of 125ml each (made with low-fat milk) is equivalent to ½ portion of low-fat dairy.

  • GI (calculated) = 39 (low GI). GL per serving = 4

NUTRITIONAL INFO (per serving of 125ml low-fat milk)

Energy 312kJ  |  Protein 4,4g  |  Carbs 9,4g  |  Fat 1,8g  |  Fibre 0,6g

This recipe is approved by GI Foundation of SA and Diabetes SA. It was created by registered dietitians Liesbet Delport and Gabi Steenkamp and adapted by Tongaat Hulett with the consent of the authors.

Pan-Fried Pork

Summer Salad with Pan-Fried Pork

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This Summer Salad with Pan-Fried Pork is the perfect option for your next lunch. Preparing this delectable salad is easy, and the nectarines perfectly complement the pork.

Servings: 4 | Prep time: 10 minutes | Cooking time: 15 minutes | Cut: Pork fillet

Ingredients

  • 2 whole pork fillets
  • Salt, pepper
  • 1 cup breadcrumbs
  • 2 Tbsp. dried sage (see tip)
  • 25ml olive oil
  • 1 bag of salad leaves
  • 2 nectarines, sliced
  • 1 pack of Israeli (mini) cucumbers, sliced
  • 1 pack of spring onions, sliced
  • To serve, pomegranate pips and raw beetroot shavings

Method

  1. Pat the fillets dry with a kitchen towel.
  2. Season with salt, pepper, and cover with the sage.
  3. Heat the olive oil in a pan and sauté the fillets over medium heat, frequently turning, until cooked medium to well (pink in the middle).
  4. Let the fillets rest for 10 minutes, and then slice.
  5. Arrange salad ingredients in a bowl, top with sliced pork and top with pomegranate and beetroot.
  6. Drizzle with your favourite dressing and serve with fresh bread or pita.

For the sage crumbs

Mix the dried sage with the breadcrumbs.

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

Safari Apple Cider Vinegar Everyday Salad Dressing

Safari Apple Cider Vinegar Everyday Salad Dressing

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This simple yet flavourful Safari Apple Cider Vinegar Everyday Salad Dressing is the perfect companion for your salads. Made with Safari Apple Cider Vinegar, this dressing offers a tangy and refreshing taste that complements a variety of greens and vegetables. 

Makes:

1 small jar

Ingredients:

6

Prep time:

5 minutes

Ingredients

  • 2 tsp. Dijon mustard
  • 1 small clove garlic, grated
  • ½ tsp. sea salt
  • â…› tsp. freshly ground black pepper
  • ¼ cup Safari Apple Cider Vinegar
  • â…“ cup olive oil

Method

  1. Place all the ingredients in a jar with a tight fitting lid.
  2. Shake well until emulsified.
  3. Serve.

SAFARI® Apple Cider Vinegar is:

  • Naturally Fermented
  • Perfect for Salads & Sauces
  • Made from 100% Apples

Visit Safari Vinegar for more information.

Apple and Cinnamon Crumpets

Apple and Cinnamon Crumpets

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These fluffy Apple and Cinnamon Crumpets are infused with the delicate flavours of apple, cinnamon, and the sweetness of Huletts EquiSweet, creating a wholesome and delicious treat.

Servings:

20

Ingredients:

12

Prep time:

15 minutes

Ingredients

  • 1 egg, lightly beaten
  • 1 Huletts EquiSweet sachet
  • 1/4 tsp. salt
  • 250 ml low-fat/fat-free milk
  • 5ml canola/sunflower oil
  • 120g cake flour, sifted
  • 60g oat flour
  • 5ml bicarbonate of soda
  • 10ml baking powder
  • 3/4 tsp. cinnamon
  • 50g oat bran
  • 80g grated apple, with the skin

Method

  1. In a medium-sized mixing bowl whisk the egg, EquiSweet sachet, and salt together for not more than one minute.
  2. Add half of the milk, and the oil. Beat for a further 30 seconds until just combined.
  3. Sift together the flour, bicarbonate of soda, cinnamon, and baking powder and stir gradually into the egg and milk mixture with a wooden spoon until smooth and lump-free.
  4. Add the rest of the milk, oat bran, oat flour and grated apple and mix gently.
  5. Set the batter aside to stand for 10 minutes.
  6. Heat a non-stick frying pan.
  7. Ladle about 4 separate tablespoons of batter into the pan and cook the crumpets over moderate to high heat until bubbly on top and light brown underneath. Turn crumpets brown on the other side.
  8. Repeat with the remaining batter.

Tips

  • Be careful not to beat the batter too much. Beating improves digestibility and thus would increase the GI of the crumpets.
  • It’s essential to add the apple, as this is the ingredient that lowers the GI of the crumpets.

Serving suggestion: There is no need to spread these crumpets with margarine or butter. Eat dry with a little marmalade, apricot jam, or low-fat cheese, if desired.

One serving of 3 crumpets is equivalent to 2 portions starch, 1 portion fat, and a little fruit.

If 30g medium-fat cheese or 1/4 cup low-fat cottage cheese is added per person, each serving then also contains 1 portion of lower fat protein.

GI (calculated) = 60 (intermediate GI). GL per serving with 30g berries/person = 17

This recipe was created by registered dietitians, Liesbet Delport and Gabi Steenkamp, and adapted by Tongaat Hulett with the consent of the authors.

NUTRITIONAL INFO (per serving)
Energy 785kJ  |  Protein 6g  |  Carbs 29,1g  |  Fat 4g  |  Fibre 3g

Pumpkin Pie Smoothie Bowl

Pumpkin Pie Smoothie Bowl

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Indulge in this guilt-free Pumpkin Pie Smoothie Bowl; it combines spicy flavours with the power of Lifegain® Advanced Nutritional Supplement. Packed with vitamins, this is the perfect way to start your day or fuel your afternoon.

Servings:

2

Ingredients:

8

Total time:

5 minutes

Ingredients

  • 1 cup roasted pumpkin
  • 1 frozen banana
  • 1 tsp. vanilla extract
  • 1 tsp. pumpkin pie spice or cinnamon or mixed spice
  • 120g (2 servings of 60g) Lifegain® Advanced Nutritional Supplement Vanilla
  • 400ml water (Mix with Lifegain®; add more if needed)

For topping

  • 12 almonds, crushed
  • Cinnamon

Method

  1. Blend all of the above together in a blender.
  2. Pour into a bowl and top with the almonds and cinnamon and have as a cold breakfast bowl or blend the almonds in as well and serve as a drink on the go.

NUTRITIONAL INFO (per serving)
Energy  1186kJ  |  Protein 19g  |  Carbs 56g  |  Sugar 28g  | Fat 23g

Find out more about Lifegain®

Jambon Salad

Jambon Salad

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Enjoy the delicious flavours of summer with this Jambon salad. This easy-to-make salad is perfect for any occasion and will surely be a hit with family and friends alike. Get ready to experience the freshness of summer in every bite.

Servings: 2 | Prep time: 5 minutes | Cooking time: 10 minutes | Cut: pork leg

Ingredients

  • 6 slices of good quality Jambon ham
  • 3 cups salad leaves
  • 1 cup rocket leaves
  • Roasted pumpkin squash
  • 1/2 cup raspberries
  • 1/3 cup parmesan
  • Feta to serve
  • Toasted seeds to serve
  • Toasted pine nuts to serve

Mediterranean Salad Dressing

  • 1 cup olive oil
  • 6 Tbsp. red wine vinegar
  • 3 garlic cloves, peeled and crushed
  • 1/4 tsp. salt
  • 1/2 tsp. dried basil
  • 1 tsp. dried oregano
  • 1 lemon, juiced
  • 1 tsp. Dijon mustard

Method

  1. Preheat your oven to 180°C
  2. Place your Jambon ham on a baking tray and drizzle with olive oil. Bake for about 10 minutes or until it becomes crispy. While the Jambon is baking, prepare your salad leaves.
  3. Once the Jambon is crispy, add on the top of your salad leaves.
  4. Add roasted pumpkin, raspberries, feta, parmesan, toasted seeds, and pine nuts.
  5. Mix your salad dressing and add it to the it to the salad. Toss the ingredients together until they are well combined.
  6. Serve your Jambon Salad fresh and enjoy.

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

Futurelife® Zero Zucchini and Walnut Bread

Futurelife® Zero Zucchini and Walnut Bread

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This delicious Futurelife® Zero Zucchini and Walnut Bread combines the wholesome benefits of zucchini and walnuts with the low-carb, high-protein power of FUTURELIFE® ZERO Smart Food™.

Enjoy a slice of flavourful, satisfying bread without compromising your health goals. Packed with essential nutrients and fibre, it’s the perfect choice for a balanced breakfast or a healthy snack.

Servings: 12

INGREDIENTS

  • 1 cup of FUTURELIFE®ZERO Smart Foodâ„¢
  • ½ cup cake flour
  • 1 ½ tsp. baking powder
  • 2 eggs
  • 200g zucchini, finely grated
  • 50g walnuts, chopped
  • 2 Tbsp. of canola oil
  • Vanilla essence to taste

METHOD

  1. Preheat oven to 180°C
  2. In a bowl, whisk eggs until thoroughly combined.
  3. Incorporate the grated zucchini, chopped walnuts, vanilla essence, and canola oil into the egg mixture.
  4. Mix in FUTURELIFE®Zero, flour and baking powder until just combined.
  5. Mix in 300ml water to form the batter. The batter should be thick and sticky. Adjust the consistency by adding more water if needed.
  6. Spoon the batter into a greased, medium-sized bread pan (around 28 x 18cm).
  7. Bake for 40 – 45 minutes. To check for doneness, insert a skewer – it should come out clean when the bread is ready.
  8. Allow the bread to cool before removing it from the pan and slicing it.
  9. Slice the loaf into 12 slices (±2.5cm thick).

Optional – serve with low-fat cottage cheese or mozzarella.

NOTE: Recommended serving size for a snack: 1 slice

For more information on the product used in this recipe visit: futurelife.co.za

NUTRITION INFO

Nutrient Per loaf (12 slices) Per serving (1 slice)
Energy kJ (kcal) 6056.4 (1442) 504 (120)
Protein (g) 55.94 4.6
Carbohydrates (g) 115.74 9.64
Of which total sugar (g) 4.15 0.35
Fat (g) 85.81 7.15
Of which saturated fat (g) 11.96 0.9
Fibre (g) 19.36 1.6
Sodium (mg) 900 75

Carb: Protein ratio = 2:1

Header image by Taetim Smith
5 Ingredient Strawberry Cheesecake Smoothie

5 Ingredient Strawberry Cheesecake Smoothie

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Indulge in a creamy, dreamy dessert-like breakfast with this 5 Ingredient Strawberry Cheesecake Smoothie. Packed with the sweet tanginess of strawberries and the rich creaminess of cottage cheese, this is perfect for a busy morning or a satisfying afternoon snack.

Servings:

4

Ingredients:

5

Prep time:

5 minutes

Ingredients

  • ¼ cup finely crushed biscuits (3 digestive biscuits)
  • ½ cup (120g) low-fat smooth cottage cheese
  • 2 cups low-fat plain yoghurt, plus 1 tsp. extra
  • 2 cups (250g) frozen strawberries
  • 3 sachets (1g each) Huletts EquiSweet Classic Sweetener

Method

  1. Evenly spread the extra 1 tsp. of yoghurt onto the rim of each glass.
  2. Roll the rim of the glasses through the crushed biscuits forming a neat coating.
  3. Place the low-fat smooth cottage cheese, low-fat plain yoghurt, frozen strawberries and the Huletts EquiSweet Classic Sweetener in a blender and blend until smooth and creamy.
  4. In the meantime, carefully cut the green leaves off the tops of the fresh strawberries, creating a V-shape, before slicing the strawberries thinly. They should look like hearts after being sliced.
  5. Neatly stick the strawberry slices to the inside of the glasses before dividing the smoothie mixture between the glasses.
  6. Garnish the smoothies with mint sprigs and the strawberry heart slice.
  7. Serve immediately.

SERVING SUGGESTIONS

  • Fresh sliced strawberries
  • Mint sprigs
  • The Huletts EquiSweet Sucralose variant can be used instead, if preferred.

Rest assured; this recipe has been approved by DSA and GIFSA.

NUTRITIONAL INFO (per serving)
Energy 693kJ  |  Protein 9,6g  |  Carbs 18,6g  |  Fat 5,1g  |  Fibre 1,5g

Futurelife® diabetes-friendly peanut butter flapjacks

Futurelife® diabetes-friendly peanut butter flapjacks

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These Futurelife® diabetes-friendly peanut butter flapjacks are ideal for a nourishing snack. If you prefer muffins, this recipe can be made into muffins too.  

Servings: 18 – 20 flapjacks

Recommended serving size for a snack: 3 flapjacks

WET INGREDIENTS

  • 2 eggs
  • 1 cup low-fat or skimmed milk
  • 1 cup low-fat plain yoghurt
  • 5ml vanilla essence
  • 20g sugar-free, salt-free peanut butter

DRY INGREDIENTS

  • 10ml (2 teaspoon) baking powder
  • 25ml (1/4 teaspoon) salt
  • 1 cup FUTURELIFE® Smart foodâ„¢ Peanut Butter Flavour
  • 1 cup wheat bran
  • 1 serving of a non-nutritive sweetener, optional

METHOD

  1. Place all the wet ingredients into a blender. Blend all wet ingredients for 30 seconds or until the peanut butter is properly mixed into the ingredients.
  2. In a bowl place all the dry ingredients.
  3. Add the wet ingredients into the dry ingredients and mix with a spatula.
  4. Heat up a non-stick pan. Place flapjack-sized portions of the mixture in the pan. Let it cook for a few seconds before flipping. Tip: they may take slightly longer to cook than other flapjacks.
  5. Serve as is or enjoy with some melted sugar-free, salt-free peanut butter and diabetes-friendly jam.

MUFFIN VARIATION

They can be made as muffins too.

Servings: 12 muffins

Recommended serving size for a snack: 1 muffin

  1. Preheat the oven at 180°C.
  2. Grease a muffin tin and evenly distribute the mixture in the tin.
  3. Bake for 12 – 15 minutes.
  4. Enjoy as is or with some sugar-free, salt-free peanut butter and diabetic-friendly jam.

For more information on the product used in this recipe visit: futurelife.co.za

NUTRITION INFO

Energy Protein Carbohydrates Fibre
Flapjack
(per 1 flapjack)
47kcal/ 196kJ
  3.1g  5.2g  1.5g
Muffin
(per 1 muffin)
78kcal/ 32kJ
  5.2g  8.7g  2.5g 
Header image by Taetim Smith
roasted spiced butternut soup

Roasted Spiced Butternut Soup

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Who doesn’t love a roasted spiced butternut soup in winter?

The added plus is this recipe is approved by the GI Foundation of SA and Diabetes SA.

Serving: 6 | Cooking time: 3 hours | Difficulty level: Easy

INGREDIENTS

Soup

  • 1 ½ kg butternut, peeled, seeded, and cut into ½cm cubes (2 large butternuts)
  • 1 large carrot, peeled and cut into ½cm chunks
  • 30ml (2 Tbsp.) olive oil
  • 3 sachets Huletts EquiSweet
  • 5ml (1 tsp.) ground cinnamon
  • 5ml butter, cut into cubes
  • 1 large onion, thinly sliced
  • 4 cloves garlic, chopped
  • 20ml (4 tsp.) vegetable or chicken stock powder prepared with
    • 1 litre (4 cups) boiling water
    • 2 sprigs thyme
    • 1 bay leaf
    • Freshly ground black pepper

Topping

  • 250ml (1 cup) low-fat yoghurt
  • 1ml (pinch) ground cinnamon
  • 1ml (pinch) nutmeg
  • 1ml (pinch) salt
  • 1ml (pinch) garlic/onion powder
  • Chives, chopped to garnish

METHOD

  1. Preheat oven to 230°C.
  2. Toss the butternut and carrot together with 25ml of olive oil (keeping 5ml aside). Sprinkle with Huletts Equisweet and cinnamon and divide and spread onto two baking trays.
  3. Roast until the butternut and carrot have browned (about 40 minutes). Turn two- or three-times during cooking. Set aside.
  4. Place 5ml butter and remaining 5ml of olive oil, onion and garlic into a large saucepan over medium heat and sauté until soft and lightly brown.
  5. Add the roasted butternut and carrot to the saucepan and add the prepared stock, thyme sprigs, and bay leaf. Bring to a boil, lower heat and simmer until vegetables are soft (about 10 minutes). Remove the thyme sprigs and bay leaf.
  6. Blend soup with a blender until completely smooth. Season with black pepper.
  7. Return soup to saucepan and keep warm.

Topping

  1. Mix the low-fat yoghurt, cinnamon, nutmeg, garlic powder and salt. Set aside.
  2. Serve soup with a dollop of the spiced yoghurt, chopped chives and a slice of low-GI bread, if desired.

Tip: Freezes well for up to three months.

NUTRITIONAL INFO (per serving)

Nutrients per serving: One serving is equivalent to three portions vegetables and one portion low-fat protein.

GI (calculated) = 44 (low-GI). GL per serving = 17.

Energy Protein Carbohydrates Fat Fibre
Per serving   1046 kJ  6.8 g 38 g 5.5 g 5.5 g
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