Category: Recipes

Hulled, unhulled, powdered or oil extracted, hemp seeds offer myriad health benefits and can be found in your health shops or superfood sections at grocery stores. 

Heard of hemp milk? Another vegan alternative that you can easily make at home! Simply blend up with some water and add to your coffee. Note: although hemp seeds come from the Cannabis sativa plant, they do not produce a mind-altering effect.

Hemp seeds contain all nine essential amino acids that our bodies need, as well as magnesium, zinc, iron and calcium. And they’re packed with essential fatty acids – which is great for vegans needing a plant-based source. 

The unhulled seeds are affordable and crunchy, making them a great addition to salads or granola. The hulled version can be used to make hemp butter, milk, porridge and pastes. The powdered form is pure protein, so add a couple spoons to your post-workout smoothie, while the oil (Hi, omega-3s!) can be used as a dressing over salads or roast veg. 

How To Make Hemp Milk: Place 100g hulled hemp seeds in a container with 3 cups of water and blitz with a handheld blender. Ta-da!

Try This Salad Recipe With Crunchy Hemp Seeds

What You Need

100g baby spinach leaves

1 avocado, sliced

200g baby tomatoes, quartered

¼ cup (unhulled) hemp seeds

¼ red onion, very finely sliced

Dressing:

1 tbsp hemp seed oil
Pinch salt

Freshly ground black pepper

Squeeze of lemon juice

Method

1/ Plate the baby spinach, top with avocado, tomatoes, hemp seeds and onion slices.

2/ Mix the dressing together and drizzle over the salad. 

Millet is often overlooked in the grain aisle, but it’s affordable, healthy, gluten-free and local! We show you how to use it with a tasty tabbouleh-inspired salad recipe. 

Millet is one of the grains grown locally, but not often found on South African menus. We are here to help inspire you to change this. Millet is a good source of protein, fibre, vitamins and minerals (such as magnesium). It’s a really adaptable grain and can be used when making muffins or as a porridge.

Try this Millet Tabbouleh-Inspired Salad Recipe!

What You Need

Four cups cooked millet

2 avocados, sliced

250g cherry tomatoes, quartered

1 fennel bulb, finely sliced (reserve fronds)

1 handful parsley

1 handful mint

4 to 5 spring onions, finely chopped

Dressing:

Juice of 1 lemon

1 tsp mustard

Extra-virgin olive oil

1 tsp honey, to taste

Method:

1/ Combine all the salad ingredients in a large bowl, garnishing with the fennel fronds.

2/ Combine dressing ingredients, adding as much olive oil as is necessary to balance out the acidity of the lemon juice. Season as desired. You can even add a dash of chilli for a little bite! 

Try these delicious quinoa porridge recipes to get you going in the morning!

Quinoa is a healthy, protein-rich vegan food that works well as an ingredient in salads as a gluten-free substitute for couscous and – Yes! – can work well as a morning porridge too. It takes on the flavour of the ingredients it’s cooked, but, because it’s fairly neutral in flavour, it can be used in a multitude of ways. 

Try this Quinoa Breakfast Bowl Recipe!

Serves 2

What You Need

100g red or white quinoa 

200ml water

2 Medjool dates, pitted, chopped

250ml sugar-free almond milk 

¼ tsp chia seeds

¼ tsp cinnamon 

½ tsp vanilla essence

Topping: 

1 small banana, sliced 

20g toasted pecans, chopped (or add a teaspoon of nut butter to each one)

Pinch cinnamon

Method

1/ Bring the quinoa and water to the boil, then simmer for about 12 minutes (You can do this the night before for a faster morning bowl).

2/ Turn off the heat and cover with a dry tea towel for 5 minutes. 

3/ In a separate pan, cook the dates in the almond milk. Add the quinoa, chia, cinnamon and vanilla and cook until nice and gooey. Serve hot or cold with the toppings divided equally. 

Whether you want to prepare a beautiful meal to surprise your partner or you want to have fun cooking in the kitchen together, making a delicious, healthy meal at home means no queuing or rushing or set dinners out on Valentine’s Day. Here, we have a tasty, healthy starter, main and dessert that will tantalise your taste buds while helping you stick to your healthy-eating goals. 

Starter: Tuna Tartare

What You Need

400g boneless, skinless tuna (you can also other fish such as trout, salmon or yellowtail)

¼ small red onion, sliced into super-thin rings

2 spring onions, finely sliced

1 tbsp finely chopped chives

2 limes + 1 extra for wedges, if needed. 

2 tsp sesame oil

1 tbsp extra-virgin olive oil, plus extra

Pinch chilli flakes

Fresh flat-leaf parsley leaves, for garnishing (you can also use coriander)

Salt and freshly

ground black pepper

Method

1/ Slice the fish into one-centimetre pieces.

2/ Place the red onion slices, spring onions and chives in a glass bowl. Add the zest from one lime and one tablespoon freshly squeezed lime juice, as well as the sesame oil, one tablespoon olive oil and a pinch of chilli flakes. Whisk to combine, then add the fish, tossing to combine. Taste to check the flavour and add more lime juice, if needed.

3/ Divide the tartare between six small plates or bowls and garnish each with a few parsley leaves, a drizzle of olive oil and a thin lime wedge.

4/ Season with salt and pepper and serve.

Main: Thai-style mussels

What You Need:

1 tbsp sesame oil

1 large clove garlic, finely chopped

4 spring onions, sliced

1 red chilli, finely chopped

1 lemongrass stalk, smashed and sliced

Juice and zest of 1 lime

1 x 400g tin coconut milk

½ cup fresh coriander, chopped

1kg mussels (500g mussels each)

Method:

1/ Heat the sesame oil in a large pot (with lid) over medium heat.

2/ Add the garlic, spring onions, chilli and lemongrass and cook gently until softened.

3/ Add half the lime juice and all the zest, the coconut milk and coriander (reserving some pretty leaves for garnishing) and stir to combine. Add the mussels.

4/ Steam for five minutes. Discard any mussels that have not opened after seven minutes. Serve immediately with some bread of your choice to mop up that yummy sauce.

Dessert: Meringue Berry Mess

What You Need:

2 large Meringues (store-bought is fine)

2 tablespoons of thick cream or coconut cream 

4 large strawberries, quartered

8 raspberries, halved

2 sprigs of mint

Method:

1/ This dessert is super-easy to make and is really just about plating. Start by placing each large meringue on its own plate or bowl. 

2/ Place one tablespoon of cream or coconut cream on each meringue. (you could replace the cream with berry sorbet or vanilla ice cream)

3/ Divide the strawberries and raspberries equally and add to each dish. 

4/ Garnish each dish with a sprig (or a couple leaves) of fresh mint. 

Want to check out some more meal ideas? We have another great three-course meal right here. 

Every now and then we’re going to crave something sweet. Baking your own treats at home means that you know exactly what you’re putting in, plus the time spent preparing the baked goods makes it extra rewarding when you sample your work! 

This recipe is allergen-friendly (gluten-free, dairy-free) and a great way to get the kids involved in the kitchen with you. It’s also a smart way to use those very ripe bananas you planned to eat (but they’re still hanging out in the fruit bowl). Once baked, keep in a sealed container for 4-5 days.

What You Need:

½ cup heart-healthy canola or coconut oil (melted)

3/4 cup natural brown sugar (or xylitol)

2 XL free-range eggs (sub with flax eggs for vegan)

3-4 ripe bananas

1 tsp vanilla essence

1 cup brown rice flour (or gluten-free flour of choice)

¼ cup tapioca flour

¾ cup almond flour

1 tsp xanthum gum

1 tsp bicarbonate of soda

1 tsp baking powder

1 tsp cinnamon

½ tsp salt

1/3 unsweetened almond milk

Method:

1) Preheat the oven to 180°C.

2) Mix wet ingredients together, except for the almond milk.

3) Whisk dry ingredients together and add to the wet ingredients in batches.

4) Add the unsweetened almond milk to loosen the mixture slightly.

5) Divide into a greased (sprayed with non-stick baking spray) 12-hole muffin tray and bake for 40 minutes.

6) Remove and allow to cool in the tray

If you’re wanting to include more healthy meat-free dishes in your life, this recipe is a great family dish to make and it’s perfect for those who suffer from dairy allergies too. This dish is also packed with delicious veggies to boost your nutrient intake.

What You Need:

For the dairy-free “white sauce:

100g macadamia nuts, softened

(soaked overnight in water)

1 tbsp fresh origanum

1 clove garlic

1 small red chilli

1 handful fresh basil

1 tbsp fresh lemon juice

1 tbsp extra-virgin olive oil

1 tsp nutritional yeast

Salt

Freshly ground black pepper

For the Lasagne: 

2 x 400g tins chopped tomatoes

Lasagne sheets

1 large aubergine, thinly sliced

2 large courgettes, thinly sliced

2 handfuls baby spinach

Method:

1/ Preheat the oven to 200°C.

2/ Place all the ingredients for the sauce in a blender and blitz until creamy. Add a little warm water to loosen. Taste and season accordingly.

3/ In a 20cmx20cm deep dish, pour in about a third of the tomatoes.

4/ Add a layer of pasta to cover the tomatoes.

5 /Layer half the slices of aubergine over the pasta, followed by half the courgette.

6/ Spread half the cheesy sauce mix over the courgettes.

7/ Add all the baby spinach and then pour another third of the tomatoes over the spinach.

8/ Add another layer of lasagne sheets, pressing down slightly to squash the spinach leaves.

9 / Top with another layer of aubergine, then courgette, the remaining sauce and, lastly, the remaining tomato. Bake in the oven for about 45 minutes, until cooked through.

Here we unpack the health benefits of iodine, the important role it plays in our diet and a great iodine-rich prawn pad thai recipe to try.

What is iodine and where do you get it?

Iodine is a type of mineral that’s naturally found in the earth’s soil and ocean waters. You recognise that some salt labels read: “iodised salt” – this is probably the most common source. However, foods like shellfish are rich in iodine. 

So what does it do exactly? It regulates hormones and aids foetal development. 

Too little iodine may cause extreme tiredness, feeling cold, problems concentrating and hair loss. Without enough iodine, the thyroid gland may enlarge to form a goitre. It shows up as a lump in the neck. Low iodine levels could also increase the risk of a miscarriage and other health complications for your baby.
Too much iodine (usually from supplements) can be dangerous for people with thyroid disorders. 

You can get your iodine levels tested. Simply book a consultation with your doctor. Note: It’s important to not just take supplements without knowing your levels. 

Iodine-Rich Prawn Pad Thai Recipe (serves 2)

What You Need:

100g rice noodles

10 to 12 green beans, chopped

4 leaves of savoy cabbage, roughly chopped

12 prawns

Olive oil, for frying

1 tsp chopped garlic

Juice of one lime

1 tbsp tamari (or low-sodium soy sauce)

2 tsp sweetener of your choice

2 free-range eggs (optional)

2 tbsp crushed peanuts

¼ cup bean sprouts

Fresh coriander leaves, for garnishing

Method:

1/ Bring a pot of water to a boil, add the rice noodles and cook until soft, about five minutes. Remove noodles and set aside.

2/ Add the beans and cabbage to the same pot of boiling water and blanch for two minutes. Remove veg and add to the noodles.

3/ Blanch the prawns in the same pot until cooked through. Remove and set aside.

4/ Place a non-stick wok over medium heat. Add a little oil and fry the garlic for 30 seconds. Then add the veg and noodles. Pour in the lime, tamari and sweetener and stir-fry until combined. Pour noodle mixture into a bowl.

5/ If using the eggs, whisk and pour half into the same wok. Cook to make a small omelette, then repeat with the remaining egg. Set aside to serve with the noodles.

6/ Top the noodles with prawns, crushed peanuts, bean sprouts and coriander. Serve with a lime wedge (and the omelettes).

This healthy roast chickpea salad recipe is easy to make and vegan and allergen-friendly.

Salads are fantastic in summer, but should also include a mix of nutrients, macros and textures to  not only satisfy those taste buds, but to keep you feeling fuller for longer and nourished. Try this roast chickpea salad recipe. 

How to make roast chickpeas? Click here for the easy roast chickpea recipe and to learn more about their health benefits. 

This is also a great base salad to make and then you can add in any leftover roast veggies as well. Leftover roast butternut, beetroot or aubergines? Toss them in! 

What You Need:

2 handfuls of baby spinach leaves

1 red pepper, chopped or sliced as desired

Rosa or rainbow tomatoes, sliced in half or quartered

1 avocado, chopped or sliced as desired

Half a cucumber, chopped into cubes or sliced as desired

1 cup roast chickpeas

Lemon

Olive oil

Pinch salt and pepper

Method:

1/ Combine the salad ingredients with the roast chickpeas.

2/ Serve with a drizzle of olive oil, a squeeze of fresh lemon juice and a sprinkle of salt and pepper. Adding lemon zest to the salad will also give it a great pop of flavour! 

The play of red and green is perfect for the festive season, but this salad is also really healthy, pretty and delicious.

What You Need:

• Two large handfuls baby spinach
• 20 sugar-snap peas, sliced in half
• 20 asparagus stems, chopped
• 20 tenderstem broccolis, sliced into pieces (slightly steamed or sautéed)
• Handful watercress
• Handful basil
• 10 strawberries, sliced into rings

For the strawberry drizzle dressing:

• 5 to 6 strawberries
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp honey
• Pinch salt and freshly ground pepper

Method:

• 1/ Toss all the salad ingredients, except the strawberries, in a bowl. Plate and add the strawberries on top.
• 2/ Blitz the dressing ingredients together in a blender until smooth. Taste and adjust accordingly, adding more lemon or honey. Dress the salad and serve.

Actually, this meal is great anytime of the year, but for the festive season, we’ll present this healthy fish and fennel dish with a side of smashed baby potatoes – perfect for the whole family.

This dish serves six. You will need a large, wide oven tray for the fish dish.

Healthy Festive Season Baked Fish & Fennel Dish

What You Need:

• 4 large fennel bulbs, with fronds (keep some for garnishing at the end)
• 2 lemons
• 6 cloves garlic (skin on)
• 1 cup vegetarian stock
• 1 cup dry white wine (or extra vegetarian stock, plus 1 tbsp apple-cider vinegar)
• Extra-virgin olive oil
• 6 fish fillets (hake, kingklip, trout or salmon will work well), 150g to 200g each (or whole fish)

Method:

• 1/ Preheat the oven to 200 degrees Celsius.
• 2/ Slice fennel bulbs into thick rings (or segments), reserving the fronds. Lay the slices in a large baking tray. Slice one lemon into thin rings and place the slices on the fennel with the garlic, then pour over the stock, white wine and olive oil. Bake for 20 minutes, until the fennel has softened.
• 3/ Now, place the fish fillets (or whole fish) on top of the fennel. Squeeze lemon juice from the second lemon over the dish. Top with half the fronds. Return to the oven and bake for 10 to 20 minutes (depending on the fish and thickness of the fillets) or until the flesh is just cooked through. Slice through one fillet to test.
• 4/ Serve the fish with roasted fennel and garnish with remaining fresh fronds (squeeze the garlic out of the cloves and add one to each place, as desired).

Smashed Baby Potatoes

What You Need:

• 1kg baby potatoes (large ones halved)
• Olive oil
• Sea salt flakes
• Freshly ground black pepper
• Italian parsley, for garnishing
• Lemon Juice

Method:

• 1/ Boil baby potatoes in a large pot until just tender.
• 2/ Preheat the oven to 200 degrees Celsius.
• 3/ Drain potatoes and pat dry with a towel. Place onto a large baking tray (lined with baking paper) and gently press down on each potato so that it looks “smashed”.
• 4/ Drizzle olive oil over the potatoes and season.
• 5/ Bake until the edges are crispy and golden.
• 6/ Serve with a sprinkling of fresh parsley and a squeeze of lemon juice.