Tag: Summer 2024 Recipe

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

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