Ostrich, vegetable & cashew stir-fry

Makes 4 servings
Preparation time: 10 – 15 minutes 
Cooking time: 30 – 35 minutes


INGREDIENTS

  • 400g SPAR *Ostrich Prime Steaks/SPAR Ostrich Strips can also be used (which will then not need to be sliced in step 9)
  • 2 Tbs SPAR Extra Virgin olive oil
  • 2 Tbs Vital Soy sauce (or any other low sodium alternative)
  • 1 Tbs Raw Honey
  • 1 Tbs SPAR Freshline Ginger, grated
  • 1 Tbs SPAR Apple Cider Vinegar/Lemon Juice
  • 1 tsp Ina Paarman Garlic & Herb Spices
  • ¾ cup quinoa
  • 1 ½ cups water
  • ½ SPAR Freshline Onion, diced
  • 2 SPAR Freshline Garlic Cloves, minced
  • ¼ punnet (65-70g) SPAR Freshline Mushrooms, sliced
  • ½ SPAR Freshline Yellow Pepper, diced
  • ½ SPAR Freshline Red Pepper, diced
  • 6 SPAR Freshline Spring Onions, chopped (and extra for garnish)
  • 2 cups SPAR Freshline Broccoli, cut into smaller florets
  • 2 handfuls of SPAR Freshline Baby Spinach
  • 50g *cashew nuts (can be roasted but limit the addition of salt)
  • Sea Salt and Black Pepper (to taste)

METHOD

  1. For the marinade: Mix together the olive oil, soy sauce, honey, ginger, apple cider vinegar/lemon juice and spices in a small bowl.
  2. Put the *Ostrich steaks in the marinade. Cover completely with the marinade and marinade for 20 min or longer.
  3. Meanwhile, add the quinoa and water to a medium sized pot. Heat on high until it reaches a boil. Once boiling, cover and reduce to simmer for 12-15 minutes. Once all liquid is absorbed, remove the cooked quinoa from heat, fluff with a fork and set aside.
  4. While waiting for the meat to marinade and the quinoa to cook, steam broccoli until bright green (5 min). Do not overcook as this reduces the nutritional value
  5. Once the steaks have finished marinading, heat a wok or large frying pan. Put the steaks in the hot pan and quickly cook on both sides till brown but not cooked through (2 minutes per side). Now add a little of the marinade to the meat in the pan, cover with a lid and cook for 5 min. Remove the steaks from the pan and let rest on a plate while leaving the rest of the juices from the steaks in the pan.
  6. Add the onions and garlic to the pan with meat juices in. Stir-fry till just brown and then add the mushrooms. Stir-fry for another 1-2 minutes then add the peppers and stir-fry till browned. Top with the spring onions. Little bit of water can be added to the pan if the vegetables start to burn.
  7. Next add the steamed broccoli florets and cook till broccoli IS crisped (1-2 minutes).
  8. Meanwhile, slice the steak into thin strips and add to the stir-fried vegetables together with any juices that is left on the plate that it rested in and was sliced in.
  9. Add the baby spinach and the remaining marinade and put the lid on for 2-3 minutes so the dish is heated through, but the meat is not over-cooked. Remove from the heat
  10. Divide the quinoa in 4 serving bowls and top with the stir-fry mixture.
  11. Lastly garnish with the spring onions and the *cashew nuts.
  12. Flavour with salt and pepper and serve.

Additional notes:

*Chicken breast can also be used as an alternative to the ostrich meat. The chicken breasts should be sliced into strips at the beginning before marinading and extra lemon juice can be added to the marinade

*Allergic to nuts, replace the cashew nuts with sesame seeds.

This recipe is brought to you by:

Suganon Banana Crumpets

Ingredients

  • 2 large eggs
  • 2 ripe bananas
  • 4 tbsp self-raising flour
  • 1 tbsp Suganon Xylitol
  • ½ tsp Vanilla Essence
  • Splash of coconut oil for frying

Method

  1. Mash ripe banana in a bowl and mix thoroughly with the remaining ingredients.
  2. Heat coconut oil in a frying pan on high heat. Spoon the remaining ingredients batter onto the pan, cook until bubbles form then flip and cook until browned and fresh berries.
  3. Serve with your choice of toppings, like cinnamon or honey.

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

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Guacamole and cauliflower hummus

Makes 600 – 750ml | 10-12 servings per recipe

Suggested serving: 1/4 cup (62,5ml) | 20g fat | 9g protein | 5g carbohydrate


Hummus is a flavourful and versatile chickpea dip that is packed with goodness. It’s delicious with almost any veggies and perfect to spread on a sandwich with salad ingredients. This is a popular source of protein for vegetarian or vegan meals.

Roasting some cauliflower with the chickpeas, before blending them together adds extra flavour. This is a wholesome Guacamole and cauliflower hummus recipe for those living with diabetes. Stir in some guacamole for extra creaminess and enjoy the added healthy boosts from the avocado, chickpeas and tahini.


INGREDIENTS

  • 1 x 420g tin chickpeas
  • 75ml (5 tbsp) Westfalia Lemon Flavoured Avocado Oil
  • 45ml (3 tbsp) Westfalia Garlic Flavoured Avocado Oil
  • 5ml (1 tsp) cumin seeds
  • 15ml (1 tbsp) paprika
  • 200g cauliflower florets and stems, cut into pieces
  • 80ml (⅓ cup) tahini (sesame seed paste, available from large supermarkets or health stores)
  • 45ml (3 tbsp) fresh lemon juice
  • 5ml (1 tsp) finely grated lemon rind
  • 30ml (2 tbsp) chopped Italian parsley and extra leaves for garnish
  • 1 x 200g tub Westfalia Spicy or Plain Guacamole
  • Salt and pepper to taste

METHOD

  1. Preheat oven to 200 °C. Line a large baking tray with baking paper.
  2. Drain the chickpeas but keep about 80ml of the liquid for blending.
  3. Mix half of each oil with the spices in a large mixing bowl.
  4. Toss chickpeas and cauliflower in the oil mixture. Spoon onto the baking tray.
  5. Roast chickpeas and cauliflower for 15-20 minutes or until cauliflower is just tender and chickpeas are crispy. Spoon 60ml of the roasted chickpeas out and set aside as garnish for later. Allow ingredients to cool before blending.
  6. Place chickpeas and cauliflower with all the seasoned oil from the baking tray in a food processor or large bowl. Add the remaining oils, tahini, lemon juice, rind, retained chickpea liquid and parsley.
  7. Blend in the processor or with a stick blender until well blended.
  8. Gently fold guacamole with a wooden spoon into the hummus until mixed through and season to taste. Add more oil or chickpea liquid if you prefer a softer texture.

Spoon the Guacamole and cauliflower hummus onto a plate, spread evenly and garnish with the retained chickpeas, a drizzle of plain or lemon-flavoured avocado oil, pepper and parsley.

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Fabulite™ Cauliflower “Potato” Salad

Cauliflower has, over recent years, become a superhero in low carb diets. Its versatility allows it to replace many refined carbohydrates, such as rice, potato and even pizza bases! This recipe substitutes cauliflower for potato for an equally delicious non-potato potato salad. We have also replaced mayonnaise with Fabulite™ yoghurt, demonstrating how easy it is to make healthy options fabulous and yummy!


Ingredients

  • 500g cauliflower
  • 6 tbsp Fabulite™ plain yoghurt
  • 1 tbsp wholegrain mustard
  • 2 garlic cloves, crushed
  • 1 tbsp garlic powder
  • A pinch of sea salt and black pepper
  • A few slices of smoked turkey, cut into strips
  • 1 handful of chives, chopped
  • 1 red onion, diced

Method

  1. Steam cauliflower using your preferred method until just tender.
  2. Drain and put in a large bowl.
  3. Add Fabulite™ yoghurt to the cauliflower and mix well.
  4. Add smoked turkey and red onion on top of the cauliflower mixture, then add the salt, pepper, garlic powder and mustard.
  5. Top with fresh chives and serve.

For more information please visits www.parmalat.co.za


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