I’m a snacker and this is my afternoon snack for energy.

I like the combination of  the crunch and the sweetness of the dried fruit, it is just enough to keep the hunger pangs at bay until supper time or before a workout.

I find it to be much more economical to mix up a batch of nuts than buying packets of pre-mixed  nuts. Also if you mix your nuts and pre-pack them in little containers you will stick to your portion sizes and prevent over eating.

It’s the easiest thing to crab on your way out of the door when you are in a hurry in the mornings.

Better still, keep a container in you gym bag, desk drawer or handbag  for that snack attack rescue or when the kids are starving while travelling.

You can buy any nuts and any fruit mix you prefer, this is my favorite mix.

Tropical Mix Recipe

600 g Mixed nuts (Roasted and salted) 

(Pecans, Cashews, Almonds, Brazil nuts, macadamia and Hazel nuts) 

80 g Peach Roll 

100 g Tropical fruit mix 

(Papaya cubes, pineapple cubes, Strawberry cubes) 

100 g Breakfast mix

(Dried Banana chips, Raisins, Pumpkin seeds, coconut flakes, fruit flakes such as peach, apricot and pears) 

Unroll the Peach roll and slice in slices and again in blocks with a sharp knife or Kitchen scissors.

Mix all the above in a mixing bowl. Transfer to smaller containers and store in a cool dry place.

Happy Snacking!

Tips 

_________________________________________________________________________________________

Always save the odd little bits of nuts, seeds or raisins when you bake and add with your next Nut mix batch.

____________________________________________

Filed under: Snacks Tagged: banana chips, brazil nuts, coconut flakes, dried fruit, Food, hazel nuts, healthy recipes, healthy snacks, hunger pangs, kitchen scissors, Nuts, pre workout snacks, pumpkin seeds, snacks for kids, tropical mix ]]> http://dailydoseoffresh.wordpress.com/2013/06/02/energy-boosting-snack-mix/feed/ 1 dailydoseoffresh 10-DSC_0287-001 09-DSC_0281-001 http://dailydoseoffresh.wordpress.com/2013/05/29/just-a-simple-side-dish/ http://dailydoseoffresh.wordpress.com/2013/05/29/just-a-simple-side-dish/#comments Wed, 29 May 2013 03:32:09 +0000 Daily Dose of Fresh http://dailydoseoffresh.wordpress.com/?p=1016 ]]>

Ever tried to cut out carbs?  Talk about a challenge.

I just want a simple side dish that taste great and will leave me satisfied.

I never thought the courgettes would go so well with the green beans but they do, this is a really simply little side dish full of flavour.

Try it!

Recipe 

+- 300 g green beans

5-6 courgettes

1/2 onion

1 punnet mushrooms

20 ml lemon infused olive oil

(alternatively use olive oil and 15 ml lemon juice)

Salt and pepper to taste

10 ml Vegetable spices

I like to steam my veggies instead of cooking it in water, the choice is yours however.

Trim the green beans and cut the courgettes into chunk size bites.

Rinse and steam veggies for 20 minutes in a steamer or alternatively cook for 15 minutes in boiling water.

Strain if cooked in water. Slice the onions and mushrooms and braise in the olive oil with the vegetable spices until golden brown.

Add veggies to the pan and fry for another minute or two allowing the veggies to soak up the flavours of the olive oil and mushrooms.

Season with salt and pepper and serve hot.

Filed under: Vegan, Vegetarian, Veggies Tagged: courgettes, dinner, Food, Green beans, healthy recipes, Healthy side dish, lemon infused olive oil, no carb side dishes, side dish, vegetables, vegetarian ]]> http://dailydoseoffresh.wordpress.com/2013/05/29/just-a-simple-side-dish/feed/ 2 dailydoseoffresh 12-DSC_0313-001 http://dailydoseoffresh.wordpress.com/2013/05/26/best-ever-low-gi-banana-bread/ http://dailydoseoffresh.wordpress.com/2013/05/26/best-ever-low-gi-banana-bread/#comments Sun, 26 May 2013 06:52:52 +0000 Daily Dose of Fresh http://dailydoseoffresh.wordpress.com/?p=1010 ]]>

I LOVE Banana bread!

Admit it, it taste even better if it’s all buttered up and enjoyed with a steaming hot mug of coffee on a rainy day.

With this recipe you don’t need to feel guilty as each slice only contains 3 g of fat, in fact you can ditch the butter all together because this bread is unbelievably moist.

I like to bake  my banana bread just a tad bit longer to insure a crunchy crust that goes so well with the contrast of the soft moist bread on the inside.

This low GI banana bread recipe also makes great breakfast muffins.

The muffins / bread are ideal for children’s lunch boxes, they are super healthy, low-fat and high in fibre.

Go on! please those senses and bake a Banana bread.

Recipe 

Yields 16 slices or 16 muffins 

30 ml canola oil

190 ml  soft brown sugar 

3 eggs 

60 ml low-fat milk

1 apple ( finely grated with or without the skin)

3 bananas

295 ml Flour

10 ml Baking powder

2,5 ml Salt

125 ml Oatbran 

125 ml whole-wheat ProNutro (Original or Apple bake)

Preheat the oven to 180 degrees celsius. 
Spray your bread pan with a non-stick cooking spray.
Mix the oil and sugar together in a large mixing bowl. 
Grate the apple and Mash the banana with a fork and add fruit to the oil and sugar mixture. 
Add the eggs and milk with the sugar mixture and mix through.
Sift the Flour, baking powder and salt together. Add the Oatbran and ProNutro and mix well. 
Add the dry ingredients with the oil and sugar mixture and mix through with a wooden spoon, making sure that the mixture
is not over mixed. 
Pour mixture in bread pan and bake for 70 minutes or until the bread is done. 

Tips 

_____________________________________________________________________________________________________

Make some great Banana bread muffins by adding a dollop of peanut butter in the centre, follow instructions here.

________________________________________________

Recipe from the book 'Sustained Energy for kids - Gabi Steenkamp" 

[contact-form]

Please, not another day of oatmeal….

Yip, that was my thought exactly, so instead I’ve decided to indulge in a healthy high protein egg white omelette with a spinach, mushroom and cheese filling.  And to round it of  I’ve sprinkled some roasted black sesame seeds on top.

I almost forgot I had these black sesame seeds in my pantry, off course I’m obsessed with it now, they are just so darn pretty! don’t you agree?

Now go on! have some eggs for breakfast and remember omelets is great for supper too.

Recipe 

yields 2 omelets 

4 egg whites and two whole eggs

90 ml water

Salt and pepper to taste

1/2 cup of frozen or freshly chopped spinach

1/2 punnet of mushrooms sliced

1/2 onion

60 g  low-fat  cheese

Olive oil

tbs sesame seeds (roasted over a dry hot pan)

Fry your onions and mushrooms in a separate pan until brown and cooked through add the spinach and fry for another minute or two and set aside.

Beat the eggs and water together in a bowl and flavour with salt and pepper to taste.

Heat your egg pan and add some olive oil.

Add half of the egg mixture in your pan, cook on medium heat for a few minutes until the egg sets but still soft and moist on top.

Add half of the mushroom mixture and half of the cheese on one half of the omelette.

Flip other half over and fry for another 30 seconds until the cheese is melted.

Repeat process with rest of the mixture for the second omelet.

Serve hot and sprinkle with some sesame seeds before serving.

Now go on! have a omelette for supper too.

Anyone suffering from Alektrophobia?

I nearly passed out laughing about this very unusual phobia.  Alektrophobia is the fear of  Chickens.

I Remember my dad never ate Chicken, he couldn’t stomach the though of having Chicken for Supper as he witnessed a Chicken being  slaughtered as a child.

If you enjoy low-fat, healthy Chicken with a good dose of spice and the strong flavour of curry than this recipe is a keeper!

Recipe 

500 g Chicken strips

1 onion sliced

1 punnet of button Mushrooms

1 Cup of Green, yellow and rep peppers (half of each color pepper cut into Julienne slices)

15 ml olive oil

2 tsp Green Thai Curry paste (See tips below)

1 small tin of low-fat coconut milk +- 100 ml

Salt and pepper to taste

5 ml Vegetable spices (optional)

Fry your sliced onions, mushrooms, peppers and Vegetable spices in the olive oil  for +- 5 minutes.

Add Chicken Strips, and fry until the Chicken are cooked through.

Add the green Thai curry paste and mix through, pour the coconut milk over and simmer for 5 minutes.

Serve with Basmati rice.

A healthy low-fat meal that is cooked in 30 minutes, the left overs makes for a great lunch the next day.

Enjoy!

Tips 

______________________________________________________________________________________________________

Remember the more Green Thai Curry paste you use the stronger and hotter the taste will be. If you don’t like too spicy food add less curry paste to the dish.

The coconut milk balance the strong flavours of the curry and also forms a lovely sauce for the dish.

________________________________

Adapt or die is something our Highveld woman knows all to well.

It is not uncommon for us to substitute ingredients as you never find ingredients you need in our shops.

Because I love Hummus so, so much I had to alter the original recipe a bit as it is such a waste for me to buy a huge bottle of tahini  to only use 2 tbsp every time I make hummus. Because just how much tahini can one eat, right?

I’ve replaced the Tahini paste and Olive oil with Sesameaseed oil as Tahini is made of sesame seeds, at least the Sesame seed oil last longer in my pantry as I can use it in my stir fry’s ever so often.

The fat content of this recipe is much lower as I only use 3 tbs of sesame oil. Keep refrigerated and use within a week.

Hummus 

1 glove of garlic

3 tbsp Sesame seed oil

2 tbsp lemon juice (freshly squeezed is the best!)

1 can chickpeas, rinsed

+- 2tbsp water

Salt and black pepper to taste

In a blender chop the garlic, sesame seed oil, and lemon juice. Add the chickpeas and pulse for +- 1 minute.

Add +- 2 tbsp of water to the mixture and pulsate for another 1-2 minutes.

The water makes the hummus more creamier since we have reduced the oil in the recipe.

Season with salt and pepper and enjoy with crackers, instead of butter on pita’s  or sandwiches or as a dip for raw veggies.

This is not your typical “Kerk bazaar” (Church fete’) Curry and rice recipe, but I’ve tried to adopt a much healthier version for an old classic.

Traditional Curry and Rice, as our  South African folks would tell you consists of Curry Mince / lamb with added vegetables such as carrots, potatoes or peas over a bowl of white long grain rice.  Don’t confuse this curry with your traditional Indian curries, they are two completely different meals.

At any good Church Fete’ you would have the additional trimmings to enrich your (plastic) bowl of curry.

First you have your bowl of sliced bananas mixed with mayonnaise and a tad bit of condensed milk that you would spoon over your curry, more than 2 tablespoons is considered rude as you need to keep in mind that everyone else in line behind you also want some.  If you are brave enough and don’t mind the church aunties giving you a dirty look than go ahead, have another table-spoon!

Secondly comes the Tomato Sambal that normally consists of diced Tomato and onions with a dash of salt and pepper.

Then comes the ever popular Mrs. Balls chutney, one tablespoon is efficient and lastly,  a healthy heaped teaspoon of desiccated coconut is added on top.

My husband and son loves mixing everything together before they eat it, I prefer eating it as is,  in layers.

For the recipe below I’ve used Chicken breast which I’ve  marinated in a Curry yogurt marinade. The white rice is replaced with brown rice for a healthier option and low-fat mayonnaise and low-fat chutney was used.

A great mock recipe that fools the taste buds but still pleases the senses.

Enjoy!

Curry Chicken Fillets

400 g – 500 g Chicken Breasts (sliced in half-length ways)

175 ml plain yogurt

2 tsp curry powder

or alternatively mix your own curry powder

(1 tsp Dahnia and Jeera powder mix, 1 tsp turmeric, 1/2 tsp chilli powder, 1/2 tsp ginger powder)

salt and pepper to taste

Cut chicken fillets length ways in half and pound the chicken fillets gently between two sheets of cling film.

Mix the curry, salt and pepper and the yogurt together. Rub the yogurt mix over the chicken breast and pour the rest of the mixture over the chicken in a container and marinate over night or at least 3 hours before cooking.

Grill chicken fillets in a pan with a little olive oil until done. Serve with the following side dishes

Cooked brown rice 

Tomato and Onion Sambal 

Chop 3 firm tomatoes and 1/2 onion , season with salt and black pepper

Banana and mayonnaise 

Slice 2 bananas and mix with 4 tbsp low-fat mayonnaise

Serve Chicken breast with a dollop of Chutney and a teaspoon of desiccated coconut on top besides the side dished on your plate.

Carrot Cake anyone?

Made this a few months ago and never got time to post it…story of my life!

I’ve been crazy busy and somehow got lost in work and other chores and as usual you get up one morning and realize you feel like you do because again you put other people’s needs in front of your own.

Isn’t it just a curse. Well I’m claiming back my time!  that means I’m going to make time to blog, play Golf, and get my house in order (so much pins that I want to try out…Yes you know what I’m talking about my fellow pinterest junkies )

Anyhow, try this gorgeous moist low GI carrot cake, to die for!

Ingredients

200 ml (180g) “lite” margarine

250 ml (1 cup) castor sugar

3 eggs ( 2 whole eggs + 1 egg white)

250 ml  (1 cup) cake flour, sifted before measuring

pinch of salt

5 ml (1 t) bicarbonate of soda

10 ml (2t) baking powder

7 ml (1 1/2 t ) ground cinnamon

2 ml (1/2t) ground nutmeg

Pinch of ground cloves

250 ml (1 cup) oatbran

125 ml (1/2 cup) grated carrot

1 grated apple

150 ml (3/5 cup) sultanas

Icing

250 ml (1 tub) cottage cheese

* I’ve use kraft’s less fat cream cheese in my recipe

60 ml (4 t) icing sugar

5 ml (1 t) vanilla essence

Cream margarine and sugar together 

in a separate bowl, sift the flour, salt, bicarbonate, spices and baking powder together. Add oatbran, lifting the mixture with a spoon to incorporate air.

To the margarine and sugar, add eggs one by one, adding 2 or 3 tablespoons dry ingredients with each egg. Beat no more than 1 minute after each addition.

Stir the rest of the dry ingredients into the egg mixture using a wooden spoon. Fold in the raw carrots, apple and sultanas.

Place in a greased 25 cm round cake tin and bake at 160 degrees for 30 – 45 minutes. leave to cool completely.

Mix ingredients for the icing and spread over the cake.

Filed under: Cakes Tagged: bicarbonate of soda, blogs, carrot cake, Cinnamon, cream cheese, dessert, Food, nutmeg, pinch of cloves, spicy, sultanas ]]> http://dailydoseoffresh.wordpress.com/2013/03/17/low-gi-carrot-cake/feed/ 1 dailydoseoffresh 044 http://dailydoseoffresh.wordpress.com/2012/10/28/quinoa-and-beef-salad-high-protein-lunch/ http://dailydoseoffresh.wordpress.com/2012/10/28/quinoa-and-beef-salad-high-protein-lunch/#comments Sun, 28 Oct 2012 19:00:00 +0000 Daily Dose of Fresh http://dailydoseoffresh.wordpress.com/?p=947 ]]>

Did you know that Quinoa is in fact a seed and not a grain?

I’ts high in protein, good news for body builders, fitness fanatics and vegetarians and it’s also gluten-free.

I love the texture of Quinoa, it’s very similar to couscous although you cook it like you would cook rice.

Try this high protein salad for lunch, a great and filling super food for when you hitting the Gym in the afternoon!

Ingredients 

500 g Beef cut into thin strips

1  1/2 cups of cooked Quinoa

3 tbs of Olives (pitted and sliced)

1/2 cup of cooked Corn

3 sprigs of spring onion

1/2 onion finely diced

Salt to taste

Olive oil for frying

15 ml of Salad Dressing of your choice

Fry the onion and the beef  in  a little olive oil, set aside. Chop the spring onions and add to beef. In salad bowl mix together the remainder of the ingredients adding the beef last. Add Salad dressing of your choice and mix through one last time.

Serve hot or cold.

Tips

_________________________________________________________________________________________________

Quinoa contains a chemical called saponin that has a bitter soapy taste. Most commercial Quinoa will already be washed, but it’s a good idea to rinse it before you use it in case there are residues.

__________________________________________

Now who doesn’t like snacking, how about a healthy little bite with crunch to keep the hunger at bay until your next meal.

Try this Bell pepper and smooth Cottage Cheese with Olives. I’ve used Jalapeno and Cheese flavoured low fat Cottage cheese for some added flavour but you can also use Hummus instead.

Simply cut a red, yellow and green pepper into fingers and top with a dollop of Cottage cheese, place an Olive on top and voila!

Filed under: Snacks, Veggies Tagged: Bell peppers, Cottage Cheese, Food, Healthy bites, Olives ]]> http://dailydoseoffresh.wordpress.com/2012/10/27/healthy-bites-bell-peppers-with-cottage-cheese-and-olives/feed/ 0 dailydoseoffresh 030 033