Category: Summer Recipes

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
  • ⅛ tsp. freshly ground black pepper
  • ¼ cup Safari Apple Cider Vinegar
  • ⅓ 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 the flavours of Christmas 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®

Brookes Low-Cal Passionquilla

Brookes Low-Cal Passionquilla

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Enjoy the flavours of summer with this refreshing Brookes Low-Cal Passionquilla recipe.

Perfect for those hot summer days, Brookes Low-Cal is the perfect beverage partner this season for those seeking a healthier alternative without compromising on flavour. The 6% fruit juice content guarantees the deliciously fruit flavour you all love in your favourite squash drinks and with 95% less sugar in a bottle and low-kilojoules, it’s the healthier choice for anyone who is living with diabetes.

Finding healthier alternatives can be difficult when options are few and you are craving something sweet and refreshing. That’s why Brookes Low-Cal crafted a fruit squash drink, specifically geared to help make healthy choices easier.

Taste more out of life and let’s get living and loving life even more.

Try this excitingly, zesty Passionquilla recipe for a refreshing twist to your summer delights.

INGREDIENTS (per serving)

  • 2 shots of Brookes Low-Cal Passionfruit
  • 1 passionfruit, cut into wedges
  • 1 rosemary sprig
  • 1 can (200ml) soda water
  • Crushed or blended ice

METHOD

  1. Crush ice in a blender and pour into a highball glass or jam jar.
  2. Add the two shots of Brookes Low-Cal Passionfruit.
  3. Top up with soda water and stir.
  4. Add 1 passionfruit wedge.
  5. Add fresh rosemary sprigs to garnish.

BROOKES Low-Cal is a low kilojoule squash drink that comes in a variety of fruity flavours. It’s proudly endorsed by Diabetes South Africa and the Heart and Stroke Foundation. It can be enjoyed by making mocktails or refreshing juice drinks, as part of a diabetic-friendly diet.

Read about how this low-kilojoule drink is perfect for a diabetic-friendly eating plan.

Brookes Low-Cal is available at all leading supermarkets.

Follow us on IG for more exciting recipes and updates: @lowcal_sa

NUTRITIONAL INFO (per serving)

Energy Sugars Fat Salt Saturates
Per  100ml serving <14 kJ <0.2  g <0.1 g <0.1 g <0.1 g
Visit our Local Flavours Recipe Book
Huletts Xylitol Cheesecake

Huletts Xylitol Cheesecake

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This delicious Huletts Xylitol Cheesecake is the perfect dessert choice for family gatherings over the festive season. It’s covered with fresh strawberries and blueberries and has a creamy blueberry filling. The added bonus is that the recipe is approved by the GI Foundation of SA and Diabetes SA.

Serving: 16 (1 x 23cm cheesecake)

INGREDIENTS

Crust

  • 200g sugar-free digestive biscuits (1 packet)
  • 60ml (1/4 cup) soft tubs margarine, light, melted

Filling

  • 750g (3 tubs) smooth low-fat cottage cheese
  • 250ml (1 cup) blueberries
  • 45ml (3 Tbsp.) corn flour
  • 15ml (1 Tbsp.) vanilla essence
  • 60ml (1/4 cup) Huletts EquiSweet Xylitol

Topping

  • 15ml (1 Tbsp.) Huletts EquiSweet Xylitol
  • 125ml (1/2 cup or tub) low-fat cottage cheese
  • ½ cup fresh strawberries
  • ½ cup fresh blueberries

METHOD

Crust

  1. Preheat the oven to 160⁰. Grease a 23cm springform tin.
  2. Place the biscuits in a food processor and blend to make crumbs. Mix with the melted margarine.
  3. Press the crumb mix into the base of the tin and place in the refrigerator for 20 minutes.

Filling

  1. Place the low-fat cottage cheese, blueberries, corn flour, vanilla essence and Huletts EquiSweet Xylitol into a food processor and blend together until well combined.
  2. Pour over the base of the chilled crust and bake for 45 minutes or until set.
  3. Remove from the oven and leave to cool completely before placing in the refrigerator for two hours. Gently loosen the tin and remove the cake.

Topping

    1. Carefully stir the Huletts EquiSweet Xylitol into the low-fat cottage cheese and gently spread over the top of the cheesecake.
    2. Decorate the cheesecake with the berries before serving.

NUTRITIONAL INFO (per serving)

Nutrients per serving: One serving or 1/16th of the cheesecake is equivalent to: 1/2 portion starch + ½ portion fruit + 1 portion low-fat dairy/protein.

Energy Protein Carbohydrates Fat Fibre
Per serving   598 kJ  6.9 g 14.2 g 6.2 g 30.7 g
Visit our Local Flavours Recipe Book
Pancakes

Suganon Xylitol Churro Pancakes

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Try these low-carb pancakes made with sugar-free Suganon Xylitol.

Ingredients

  • 1 ½ cups flour
  • 1 ½ tsp. baking powder
  • 2 tbsp. Suganon Xylitol sweetener
  • 1 tsp. cinnamon powder
  • 2 tbsp. vegetable oil
  • 1 ½ cups milk
  • 1 egg

Coating

  • ½ cup Suganon Xylitol sweetener
  • 3 tsp. cinnamon powder
  • ¼ cup melted butter

Method

  1. In a medium sized bowl, whisk together flour, baking powder, cinnamon powder and Suganon Xylitol sweetener.
  2. Add in milk, egg and vegetable oil and whisk until combined.
  3. Once combined, set aside and warm a skillet or pan with butter or coconut oil.
  4. Fry your pancakes until both sides are golden brown.
  5. When the pancakes are done, combine the Suganon Xylitol sweetener and cinnamon powder.
  6. Brush both sides of the pancakes with the melted butter, and then coat in the Suganon cinnamon powder.
  7. Once they are all done, enjoy warm.

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

For references visit www.shapesuganon.co.za/references

Adcock Ingram Healthcare (Pty) Ltd. Reg. no. 2007/019928/07. Private Bag X69, Bryanston, 2021, 1 New Road, Erand Gardens, Midrand. www.adcock.com
Customer Care: 0860ADCOCK/232625
2021110510165219

Parmalat Fabulite

Be fabulite this summer for World Diabetes Day 

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With this year’s theme for World Diabetes Day being diabetes and the family, we, at Parmalat, make life a little easier with Parmalat Fabulite range of yoghurt so the whole family can enjoy.

Parmalat Fabulite is a delicious fat-free yoghurt with no added sugar. It’s ideal to include in your family’s meal plan as one of the suggested three daily servings of dairy adults should consume.

You don’t have to miss out on filling treats in your meal plan. With fewer kilojoules than regular yoghurt, Fabulite yoghurt is a guilt-free and delightful snack that can be enjoyed by health-conscious consumers.

Fabulite has been part of the Parmalat family, known for its focus on quality, since its launch almost 10 years ago (in 2008). We are very excited to be endorsed by the GI Foundation of South Africa (GIFSA) and Diabetes SA.

The Parmalat Fabulite range is available in 175g and 1kg packs (Fruit: Black Cherry and Strawberry, and Smooth: Plain and Vanilla). The 6x100g variety packs are available in the following variants: Fruit – Strawberry, Black Cherry and Kiwi, and Smooth – Grapefruit, Vanilla and Strawberry.

DID YOU KNOW?

The 2017 statistics, from the International Diabetes Federation, the World Health Organisation and the Centre for Disease Control, paint a gloomy picture. Worldwide, there were 425 million adults with diabetes and it is estimated to be 629 million by 2045. 

For this reason, a smoothie made from the Parmalat Fabulite range is ideal for people living with diabetes, and is one step of managing your diabetes.

Fabulite Breakfast Smoothie

Start the day right with a special treat, packed full nutrients and good for your waistline.

Ingredients:
½ cup Fabulite plain yoghurt
1 large frozen banana
6 large frozen strawberries
1 slice fresh ginger root
1 cup skim milk
¼ cup wheat germ

Method:
Place all the ingredients in a blender and blend until creamy.

Recipe tip

Wholegrains could be a great addition to a smoothie to make it crunchier and up the nutrition stakes. Just ensure that what you add contains no hidden sugars that will contribute to increased blood sugar. And always remember to control the serving size! 

You can consider using oats or bran when making a smoothie, but keep an eye on the product’s nutritional info, sugar and carbohydrate content; when added up it should all still be within your daily allowed totals.

Another option for a fabulous Fabulite smoothie is adding some fresh blueberries and sliced almonds to a tub of Fabulite yoghurt of your choice.

World Diabetes Day

Don’t forget to be Fabulite this summer for World Diabetes Day – 14 November! Parmalat Fabulite can be bought from any of the major retailers.

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

Albany Bread-A-Betix Super Citrus Chicken Sarmie

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INGREDIENTS

  • 2 slices Albany Bread-A-Betix Low G.I. White Bread

For the citrus mayo:

  • 60ml mayo
  • 5ml lemon zest
  • 5ml lemon juice
  • 5ml orange juice
  • 5ml orange zest
  • 1 chicken breast
  • 2,5ml ground ginger
  • Olive oil for frying

For the cucumber pickle:

  • 80ml apple cider vinegar
  • Black sesame seeds
  • 15ml brown sugar
  • ¼ cucumber, shaved
  • Fresh watercress

METHOD

  1. For the chicken breast, toss in the ginger and pan fry until cooked through and golden. Slice.
  2. For the pickle, mix together the vinegar, sugar, and black sesame seeds and then toss in the shaved cucumber. Leave to pickle for 15 minutes.
  3. For the citrus mayo, mix together the lemon and orange zest, juice, mayonnaise and season to taste.
  4. For the sarmie, spread the 2 slices of bread with citrus mayonnaise, top with watercress then place sliced, grilled chicken on each slice.
  5. Top with cucumber pickle and extra zest!