Dr Marike de Klerk M.Tech Hom (UJ)

​Being stuck at home makes it so much harder to resist all the goodies in the pantry. If you start your day with a filling, healthy breakfast, it will be easier to keep your appetite under control for the rest of the day. Smoothies are a good way to pack al the healthy stuff into one glass.
Try this smoothie. It is super simple and tasty.
 
If you can perhaps delay your breakfast until 10, you will not crave lunch for many hours after.
 
The good fats in this smoothie will leave you satisfied for much longer in contrast to one filled with just fruits.
 
Frozen blueberries ¼ cup
OR
Frozen strawberries ¼ cup
OR
Organic cocoa powder (to taste)
¼ to ½ avocado
Dates for sweetness if needed
(especially if you are using the chocolate version)
Coconut milk or cream ¼ cup
10- 15 almonds
1-2 tbsp chia seeds
Double cream plain yoghurt ¼ cup
 
Start your day off healthy and guilt free to set the trend for the rest of your day!

Easing off a juice cleanse is important. It is best to start with raw salads and fruit for a few days, plus maybe some lightly steamed vegetables with brown rice.
Now you know how good a cleansing diet can make you feel, you should try to maintain a more disciplined approach to what you put in your body.
​It is recommended that you replace one meal of the day with a raw juice one week post-fasting.

About 70% of the cells that are responsible for your immune system are located along the lining of your gastrointestinal tract. Having a healthy gastrointestinal lining not only helps boost your immune system, it helps to reduce bloating, constipation, flatulence, and could even help you lose weight and improve your overall health.

There are four steps for achieving a healthy gastrointestinal lining and immune system.

The first step is to remove harmful toxins from your diet; you should remove anything that could be causing damage to your digestive process. This includes excessive caffeine, alcohol, unhealthy fats, processed foods, wheat, gluten, low fat products, dairy and sugar products.

After removing harmful foods from your diet, focus on repairing damage to your gut and your intestinal lining. Eat more foods that are known to help heal the stomach. This includes foods that contain omega-3 fatty acids and other healthy fats, such as fish or avocados. Aloe Vera and a good quality turmeric supplement are known to improve the health of your gut and heal the lining of your stomach.

Every day, you should try to include at least one or two servings of foods that can help repair your intestinal lining.

Replenishing healthy gut bacteria is one of the most important steps to healing your gut. A healthy intestinal tract should contain about 80-85% good gut bacteria. Having a better balance of healthy bacteria can boost your immune system and heal digestive disorders. Taking a high quality probiotics supplement is helpful in replenishing your healthy gut bacteria. In order to increase the natural production of healthy gut bacteria, include foods that already contain good bacteria (kerif, cabbage, fermented foods).

The final step is to replace digestive enzymes.
Boosting the levels of healthy digestive enzymes will further improve your digestion and ward off leaky gut syndrome. Adding more organic salt to your diet should give you more hydrochloric acid and other beneficial enzymes.

Juicing allows your digestive system a rest from processing foods that:
 Take longer to digest
 You might be intolerant to or;
 Might cause an allergic or acidic reaction in the body
These are namely refined sugars, refined carbs, alcohol, caffeine and diary. Without having to process these, your body can then digest live juices in about 15 minutes and focus on ‘detoxing’ your cells.

If you don’t eat many raw fruits and vegetables each day you may be mineral or nutrient deficient. Juicing allows you to get a host of vitamins and minerals into your body consistently, which will mean you will be feeding your cells exactly what they need.

Although you lose the benefits of consuming fibre when drinking your juice, it takes less energy to digest food in liquid form. Heating and cooking vegetables also reduces or destroys some of their enzyme content, which some say can impede digestion. With juicing, it’s believed that these food enzymes are not only preserved, but your digestive system also gets a “rest.”

When you drink fresh vegetable and fruit juices you are greatly reducing the digestive process that normally occurs when you consume food. The fiber has been removed leaving the nutrient-dense juice that is easily digested. The vitamins, minerals, antioxidants and enzymes of fresh juice are easily transported across the intestine walls into the bloodstream, where they become available for use by the body.

An additional benefit is that juice requires little to no energy expenditure in order to digest and absorb the nutrients. This provides extra energy that can be used for healing chronic health problems.

VIEW AND DOWNLOAD 3-DAY JUICE CLEANSE HERE

Ingredients
·         Cooking spray
·         1 cup chopped onion 
·         500g  bone-in chicken breast half, skinned
·         1/2 teaspoon black pepper, divided
·         ½ cup fat-free, less-sodium chicken stock
·         1 tablespoon butter 
·         250g  baby marrow, halved lengthwise and thinly sliced 
·         250g patty pans, halved lengthwise and thinly sliced 
·         2 cups cooked long-grain white rice
·         1 teaspoon minced fresh rosemary
·         1 1/2 tablespoons all-purpose flour
·         1 1/2 cups 2% reduced-fat milk 
·         1/2 cup  grated fresh pecorino Romano cheese, divided or any hard white cheese
·         1/4 teaspoon salt

  Preparation 

1.     Preheat oven to 180 degrees.
2.     Heat a large saucepan over medium-high heat. Lightly coat pan with cooking spray. Add onion to pan; sauté 5 minutes, stirring occasionally. Sprinkle chicken with 1/4 teaspoon pepper; add chicken, meaty side down, to pan. Cook 6 minutes or until browned; turn chicken over. Add stock to pan. Reduce heat, cover, and simmer 15 minutes or until chicken is done. Remove chicken from pan, reserving broth in pan. Let chicken stand 10 minutes. Remove chicken from bones; shred. Discard bones. Place chicken in a large bowl.
3.     Bring stock to a boil; cook, uncovered, until reduced to 1/2 cup (about 10 minutes). Add stock mixture to chicken. Melt butter in pan over medium-high heat. Add  to pan, sauté 3 minutes or until lightly browned, stirring frequently. Add baby marrows and patty pan mixture, rice, and minced rosemary to the chicken mixture, and toss gently to combine.
4.     Place flour in a medium saucepan over medium heat. Gradually add milk, stirring until smooth; bring to a boil. Cook 1 minute or until thick, stirring constantly with a whisk. Remove from heat; let stand 30 seconds. Add 1/4 cup cheese; stir with a whisk until smooth. Add remaining 1/4 teaspoon pepper, milk mixture, and salt to chicken mixture; stir to combine. Spoon chicken mixture into an oven-safe baking dish coated with cooking spray. Sprinkle remaining 1/4 cup cheese over rice mixture; bake at 180 degrees for 20 minutes or until thoroughly heated. Remove casserole from oven
5.     Preheat grill.
6.     Grill casserole 5 minutes or until golden.

  Nutritional Information Amount per serving
·         Calories: 337
·         Fat: 9.7g
·         Saturated fat: 5.7g
·         Monounsaturated fat: 2.7g
·         Polyunsaturated fat: 0.6g
·         Protein: 23.9g
·         Carbohydrate: 38.2g
·         Fiber: 2.8g
·         Cholesterol: 56mg
·         Iron: 2.3mg
·         Sodium: 592mg
·         Calcium: 331mg

Ingredients:

 ·         4 teaspoons cornstarch, divided
·         5 teaspoons low-sodium soy sauce, divided
·         1 teaspoon minced peeled fresh ginger
·         1 teaspoon dark soy sauce
·         1 teaspoon Chinese rice wine or dry sherry
·         1/8 teaspoon white pepper
·         2 garlic cloves, minced
·         500g skinless, boneless chicken breast, cut into 2 x 2cm pieces
·         1/2 cup fat-free, less-sodium chicken stock
·         1 tablespoon brown sugar
·         3 tablespoons tomato sauce
·         2 1/2 tablespoons rice vinegar
·         2 teaspoons chilli paste (from Woolies)
·         1 teaspoon dark sesame oil
·         1 tablespoon canola oil, divided
·         1 cup diced onion
·         1 cup diced green bell pepper
·         1 cup  diced medium red bell pepper 
·         1/2 cup  slices green onions 
·         1 cup  diced fresh pineapple

Preparation 
1.     Combine 2 teaspoons cornstarch, 2 teaspoons low-sodium soy sauce, and next 5 ingredients (through garlic) in a medium bowl. Add chicken; stir well to coat. Set aside.

2.     Combine chicken stock, remaining 2 teaspoons cornstarch, brown sugar, remaining 1 tablespoon low-sodium soy sauce, ketchup, vinegar, chilli paste, and sesame oil.

3.      Heat 1/2 teaspoon canola oil in a large skillet over medium-high heat. Add diced onion, bell peppers, and green onions to pan; sauté 4 minutes or until crisp-tender. Transfer to a bowl.

4.      Heat remaining 2 1/2 teaspoons canola oil in pan. Add chicken mixture to pan, and spread in an even layer; cook, without stirring, 1 minute. Sauté an additional 3 minutes or until chicken is done.

5.     Return vegetable mixture to pan. Add soy sauce mixture and pineapple, stirring well to combine. Bring to a boil; cook 1 minute or until thickened, stirring constantly.

6.     Serve with grilled veggies and egg noodles.

Nutritional Information
 Amount per serving
·         Calories: 132
·         Calories from fat: 0.0%
·         Fat: 3.8g
·         Saturated fat: 0.6
·         Monounsaturated fat: 1.7g
·         Polyunsaturated fat: 1.1g
·         Protein: 12.7g
·         Carbohydrate: 12.2g
·         Fiber: 1.4g
·         Cholesterol: 31mg
·         Iron: 0.9mg
·         Sodium: 304mg
·         Calcium: 26mg

Ingredients
·         1 x punnet cherry tomatoes
·         2 medium onions
·         2 tbsp coconut oil
·         1/2 deseeded chilli
·         Salt & pepper to taste
·         Fresh basil to serve
·         1tbsp chevin goats cheese to sprinkle over
·         Gluten-free pasta

Method

1.      Fry onions and coconut oil, add cherry tomatoes, simmer, let cool.
2.      Put in food processor to make smooth pasta sauce.
3.      Pour back into pan and simmer over low heat.
4.      Boil pasta, add 1/2 tsp salt to water. strain pasta.
5.      Pour sauce over cooked pasta, add fresh basil and crumbed chevin over to serve. 

Why this recipe is packed full of healthy goodness  
Health benefits of Cherry Tomatoes:
Rich in antioxidants
Cherry tomatoes contain lycopene, an antioxidant that lowers your risk of certain diseases caused by cellular damage. Lycopene can decrease your risk of cardiovascular disease and cancer. Cherry tomatoes can have more far-reaching health benefits as well. The compounds in cherry tomatoes might offer protection against osteoporosis, skin damage caused by ultraviolet light and brain disorders.

Vitamin B-6
If you're under the age of 50, you need 1.3 milligrams of vitamin B-6 per day, and after 50 you should get 1.5 to 1.7 milligrams of the essential vitamin. A 1-cup serving of cherry tomatoes provides 0.11 milligrams toward these goals. Vitamin B-6 helps your body metabolize protein and supports cognitive development and brain function. The nutrient aids in producing red blood cells and immune function as well.

Vitamin A
A 1-cup serving of cherry tomatoes supplies 63 micrograms of the 700 micrograms of vitamin A women need each day and the 900 micrograms men require on a daily basis. Vitamin A keeps your eyes working properly. You might have an increased resistance to age-related macular degeneration when you get sufficient amounts of vitamin A, according to the National Institutes of Health Office of Dietary Supplements. The vitamin aids your body in producing white blood cells and keeps your heart, lungs and kidneys working properly


Health benefits of Onions:
Onions are a very good source of vitamin C, B6, biotin, chromium, calcium and dietary fibre. In addition, they contain good amounts of folic acid and vitamin B1 and K.

They also contain flavonoids, which are pigments that give vegetables their colour. These compounds act as antioxidants, have a direct antitumor effect and have immune-enhancing properties.

Rich source of quercitin
Quercitin has been shown to thin the blood, lower cholesterol, raise good-type HDL cholesterol, ward off blood clots, fight asthma, chronic bronchitis, hay fever, diabetes, atherosclerosis and infections and is specifically linked to inhibiting human stomach cancer. It's also an anti-inflammatory, antibiotic, antiviral, thought to have diverse anti-cancer powers. Quercitin is also a sedative. So far, there is no better food source of quercitin than onion skins

Detox Aid
Onions contain a variety of organic sulfur compounds that provide health benefits.

These specific amino acids are called methionine and cystine and, among other things, they are very good at detoxifying your body from heavy metals.

Health benefits of Coconut Oil:
The health benefits of coconut oil include hair care, skin care, stress relief, cholesterol level maintenance, weight loss, boosted immune system, proper digestion and regulated metabolism. It also provides relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV, and cancer, while helping to improve dental quality and bone strength. These benefits of oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and their respective properties, such as antimicrobial, antioxidant, anti-fungal, antibacterial and soothing qualities.

Health benefits of Chillies:
Chillies are excellent for your immune system because they are rich in both vitamin A (said to be the anti-infection vitamin) and vitamin C.  Chilli peppers' bright red colour signals its high content of beta-carotene or pro-vitamin A. Vitamin A is essential for healthy mucous membranes, which line the nasal passages, lungs, intestinal tract and urinary tract and serve as the body's first line of defence against invading pathogens. Just two teaspoons of red chilli peppers provide about 6% of the daily value for vitamin C and more than 10% of the daily value for vitamin A. Eating chillies can help with the common cold as they clear congestion. Chillies are great for diabetics as when you digest a meal which has chilli in it, your body doesn’t need as much insulin to break down the food.

Health benefits of Basil:
Basil contains a wide range of essential oils rich in phenolic compounds and a wide array of other natural products including polyphenols such as flavonoids and anthocyanins."

The herb contains high quantitites of (E)-beta-caryophyllene (BCP), which may be useful in treating arthritis and inflammatory bowel diseases.

Anti-aging properties
Basil has properties that can help prevent the harmful effects of aging. Holy basil extract was effective at killing off harmful molecules and preventing damage caused by some free radicals in the liver, brain and heart.

Health benefits of Goat’s Cheese:
Goat cheese, like goat milk, is easier on the human digestive system and lower in calories, cholesterol and fat than its bovine counterpart. In addition, goat milk cheese is a good source of calcium, protein, vitamin A, vitamin K, phosphorus, niacin and thiamin.

Goat Cheese is Relatively Low in Calories and Fat
When it comes to calorie and fat content, most people don’t think of cheese as being towards the low end of the spectrum. In comparison to cheese made out of cow’s milk, however, goat cheese is relatively low in fat and calories. Bearing this in mind, goat cheese is ideal for those who are on a diet yet still want to be able to eat cheese on an occasional basis.

Goat Cheese Can Help to Boost Metabolism
A high metabolism is one of the best ways to lose weight or stay in shape. One of the best ways to boost one’s metabolism is to eat more calcium. Calcium can help to assist the fat-burning process, and can be found in large amounts in goat cheese. While cheese may be higher in fat than other food products, the presence of calcium practically cancels it out for those who stay active.

Suitable for Lactose Intolerant People
Lactose intolerance is one of the most common digestive issues in the world. Those who are affected by this common problem have a hard time eating most dairy products without getting a stomach ache. That said, many lactose-intolerant individuals have problems specifically with cow’s milk cheese, and are actually able to tolerate goat cheese with little to no issue. Hence, goat cheese is an excellent alternative to cow’s milk cheese for those who are lactose intolerant.

Contains Probiotics
Goat cheese contains probiotics. Probiotics are good bacteria that can help to aid in the digestion process, and are essential for those who deal with stomach problems on a regular basis. As a result, people who suffer from a sour stomach may find relief by incorporating goat cheese into their diet. Note that goat cheese can be sour, however, and can actually cause problems for those who experience heartburn regularly. As a result, those with stomach issues should pay attention to how goat cheese affects them individually.

 

By: Dr. Marlo Swanepoel

For those who love good food but not standing in front of the pots for hours especially while our temperatures are dropping and the tiles are cold. Here is a 50min HEALTHY recipe that requires 5-10 min in front of the pots. The rest of the time, enjoy your cup of tea or coffee while you are cuddled up in your blanket on your favourite couch or spend much needed time with your family.

INGREDIENTSFor two people

1x Medium sized Butternut
¼ Green bell pepper
¼ Red bell pepper
¼ Yellow bell pepper
4-6 button mushrooms
2-4 Baby marrows (Zucchini)
Peas
Mielies

2-3 teaspoons onion marmalade

Optional: 1 chicken breast fillet

Process:

Start by rinsing all vegetables.  Cut the Butternut in half lengthwise so that you end up with two equal parts to add the filling. Remove the seeds and strings. Steam the butternut for approximately 50min or until cooked. It is preferred not to boil any of the vegetables as you lose most of your nutrients this way. If however you do not have a steamer the butternut may be boiled or if you have a metal strainer you can put it in a pot where you can add some water to the bottom and create your own steamer this way.

Cut the peppers and marrows into small cubes. Slice the mushroom into medium sized slices. Add all of the vegetables into a pan with the onion marmalade and fry for 5-10 minutes (without oil). DO NOT OVER COOK the veg. They still need to be crunchy and colourful. Season to liking with Himalayan salt and pepper.

For the meat lovers: Cut the chicken fillet into small pieces and fry (without oil) before adding the veg.

Once the butternut is cooked place it in a plate and add the filling. Sit back and enjoy the full flavours dancing on your taste buds.

BONUS: For added health benefits add the butternut seeds instead of discarding them. This adds additional protein and mono- and polyunsaturated fats making this a healthy snack for your heart. ½ a cup of the seeds supply almost a third of the RDA zinc for men and almost half of that for women, thus naturally boosting your immune system. Remove the stringy bits and toast them in the oven in a small amount of salty water until the water has evaporated and the seeds are crisp alternatively fry them with the rest of the other veggies.

Why this is a healthy meal.

The full spectrum of nutrients makes this a great dish to enjoy at least once a week. Unfortunately it may not be eaten to often if you are suffering from diabetes or are on a carbohydrate restriction diet. Even though the butternut is filled with many good nutrients it is rich in carbohydrates and fiber. This means that you may not combine this with any other starchy foods like potatoes, rice or couscous.

Nutrient Index.

The combination of veggies used in this meal makes it rich in anti-oxidants, phytochemicals carotenes and other vitamins. The proteins are supplied by the mushrooms, peas and seeds. Instead of listing each one individually I am including a very nice and accurate chart below, (sourced from: vitosworld.com) which explain what is found not only in this dish but in all other similar fruits and veggies so that you can make your own nutrient packed menu.

Enjoy and keep the healthy food going.

VEGETABLE CHART

Die Hollanders is gerat vir die winterkoue, want hulle weet dat as jou maag binne warm is, dan ontdooi jou koue tone vanself.
 ~ Alida  

My skoonma se hollandse hutspot.

Bestanddele:

6 middelslag aartappels
10 middelslag wortels
4 uie
2 koppies  gaar botterbone of 1blikkie ingemaakte botterbone.
‘n  klontjie botter.
Sout en swartpeper na smaak.
Hoender  in blokkies gesny. (Hier kan jy kies hoe gesond jy wil eet.  Dit is net so lekker met stukkies bacon of boere wors in wieletjies gesny of bees kookvleis)

Metode:
Indien jy nie daarvan hou om die blikkies botterbone te gebruik nie, moet jy die boontjies vooraf sag kook.

Skil en kook al die bestanddele saam in een pot met ‘n half koppie water.

Druk al die groente saam fyn met ‘n aartappeldrukker en roer die botter goed deur.

Geur met sout en peper.

Braai die hoenderblokkies tot bruin en geur na smaak.

Laat dit ‘n paar minute prut om ‘n bruin geurige sousie te vorm.

Skep‘n groot blob groente in ‘n warm bord.

Maak ‘n holte met die agterkant van die lepel om ‘n dammetjie te vorm.

Skep die hoender en sousie bo-op die groente en smul.