Diet Articles

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Ostrich Wrapped

Ostrich Wrapped

  • Ostrich Mince 250g
  • Spring onions
  • Tomato puree
  • Lettuce
  • Humus
  • Garlic

Mix up the ostrich mince, 2 chopped spring onions, chopped garlic, a dab of tomato puree and spices (I add a bit of cumin, nutmeg, salt and pepper). Wrap the mince mix around a spring onion and fry off in olive oil till golden brown. Serve with a lettuce and a humus mixture.

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Vegetable “Soup”

Vegetable “Soup”

  • Broccoli
  • 3 Carrots
  • Pumpkin
  • Blackberries
  • Raspberries

Chop up the carrots and pumpkin into small pieces. Add these vegetables to boiling water and boil for 30 minutes. Remove the vegetables and puttee in a blender. Add the broccoli to the boiling water for a 5 minute cook. Serve the soup and broccoli with the berries to add an extra flavor to the soup.

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Baby Marrow Pasta

Baby Marrow Pasta

  • Pack of baby marrows
  • Mushrooms
  • Tomato puree
  • Garlic

Slice the baby marrows lengthwise into long strips. Boil these strips in a pot of water for 5 minutes. Drop the marrows into a bath of ice cold water and remove after 2 minutes. Lightly fry the mushrooms and marrows together for a few minutes. Top the mushrooms and marrows with a sauce made up of finely chopped garlic, tomato puree and a mixture of spices.

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Hake with a Salad

Hake with a Salad

  • Hake fillet
  • Lettuce
  • Olives
  • Low fat cottage cheese
  • Onion
  • Strawberries

Fry the hake fillet in olive oil until golden brown. Add the salad ingredients and serve. Remember the addition of fruit will help break down fats.

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Tofu Scrambled Eggs

Tofu Scrambled Eggs

  • 1 Square of tofu
  • Spring onions
  • Fillet steak (optional)

Break up the square of tofu into small pieces that resemble scramble eggs and add to a hot frying pan. Add a pinch of turmeric which will give the yellow colour and a pinch of salt. Serve with chopped up spring onions and fried fillet steak.

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Chicken and Spinach Tomato

Chicken and Spinach Tomato

  • Chicken breasts
  • Spinach
  • Onions
  • Tomato paste
  • Tomato

Boil some water on the stove with a teaspoon of salt. Add the spinach and boil for about 10 minutes, once cooked drain and chop the spinach into small pieces. Grill or fry the chicken in olive oil for roughly 15 minutes until cooked through. Brown the onions in a frying pan, add a diced tomato, a spoon of tomato paste and various spices.  Simmer this mixture in the pan till it thickens up. Add the spinach and serve with the chicken breasts.

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Trout on Couscous

Trout on Couscous

  • Pack of couscous
  • Trout fillet
  • Avocado

Add the couscous to a pot of chicken or vegetable stock. You will need about one and a quarter cups of water for one cup of couscous. Close the pot and simmer till the couscous has absorbed all of the stock.  Once this is done open the pot and cover with a dish cloth till you serve.  Fry or grill the trout in a small amount of olive oil. Serve the trout and couscous with chopped up avocado.

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Chicken and Sweet Potato

Chicken and Sweet Potato

  • 2 sweet potatoes
  • Eggplant
  • Pack of broccoli
  • Few blue berries
  • Few raspberries
  • Chicken breasts
  • Juice of a lemon

Chop the eggplant into 1cm thick slices and soak in water for about a minute. Boil some water on the stove with a teaspoon of salt. Add the chicken, sweet potato and broccoli to the boiling water. After a 5 minute boil, remove the chicken and broccoli from the boiling water. Place the chicken in a closed container with a drizzle of olive oil, pinch of salt and juice of a lemon. Drop the broccoli into a bath of ice cold water and remove after 2 minutes. Let the chicken in the container rest for 10 minutes. After the sweet potato is cooked through, fry or grill the chicken and eggplant till fully cooked. Reheat the broccoli by either grilling or frying for a short time. Serve the chicken, broccoli and sweet potato with a few berries to add another element to the dish.

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Rice Cake Snack

Another healthy snack for anytime of the day is a simple rice cake. Here are three rice cakes with low fat cottage cheese, low fat mozzarella cheese, cucumber and mashed up avocado.

Rice Cake Snack

  • Low fat cottage cheese
  • Low fat mozzarella cheese
  • Avocado
  • Cucumber

Rice cakes are low in saturated fats and sugar.

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Rice Chips and Avo Dip

This avocado snack is perfect anytime of the day. I make the avocado dip by mashing up a whole avocado and add some garlic, pepper, salt, and olive oil to the mix. I then dip rice chips into the avocado.

Rice Chips and Avo Dip

  • Avocado
  • Garlic spice
  • salt
  • Pepper
  • Olive oil

Remember Avocado is a good source of fibre, vitamin E, vitamin B, potassium and oleic acid. Avocados help reduce cholesterol levels.

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