Per Serve
Grain/Starch2
Vegetable1
Fruit
Meat & meat Alternatives1 (add 60g of meat, chicken or fish to give you 3 portions of protein)
Dairy
Fat1

RAINBOW RICE SALAD

 

INGREDIENTS

  • 200g uncooked Brown & Wild Rice with lentils
  • 1 tin (410g) Butter beans, drained
  • 1 tin (400g) Red kidney beans, drained
  • 2 tomatoes, chopped
  • 1 Red Pepper, chopped
  • 1 Yellow Pepper, chopped
  • 1 Onion, chopped
  • Cucumber, chopped

DRESSING

  • C extra light olive oil
  • 1/4 C balsamic vinegar
  • 1 T lemon juice
  • 1/2 tsp each parsley, oregano & thyme
  • 1 T sesame seeds
  • Salt & Black Pepper to taste

METHOD

  1. Cook rice and allow it to cool
  2. Then add in all the other ingredients and mix through.
  3. Mix all the dressing ingredients together - shake and pour over the salad.
  4. Chill and serve.

Nutrition Byte:
A great quick meal, just add your protein portion

 
 

 

Per Serve
Starch1
Vegetable
Fruit
Protein
Dairy
Fat

BRAN MUFFINS (LOW GI)

 

Makes 24 large muffins

NOTE: This batter has to stand overnight.

INGREDIENTS

  • 2 eggs
  • 150 g soft brown sugar (1 cup)
  • 60 ml canola oil
  • 250 ml oatbran, pressed down into the cup
  • 375 ml flour (1 cups), sifted before measuring
  • 500 ml digestive bran (2 cups)
  • 2 ml salt
  • 15 ml bicarbonate of soda
  • 1 large grated apple (optional, can use other fruit, e.g. banana)
  • 250g sultanas
  • 5 ml cinnamon
  • 500 ml low fat milk
  • 5 ml vanilla essence

METHOD

  1. Beat together eggs, sugar and oil.
  2. Add all the dry ingredients, grated apple and the sultanas.
  3. Mix thoroughly.
  4. Mix the milk and vanilla and add to the flour mixture.
  5. Stir until well blended.
  6. Leave overnight in the fridge.
  7. When ready to bake, stir and drop into muffin pans.
  8. Bake at 180C for 15 minutes.

This mixture can be kept in the fridge for up to 30 days. Do not freeze the batter. Baked muffins freeze very well.

NOTE: These muffins are deliciously moist and do not need margarine or butter.

Nutrition Byte:
Add peanut butter to for an energy-sustaining snack

 
 

 

Per Serve = 60g
Starch1
Vegetable
Fruit
Protein
Dairy
Fat

HUMMUS

 

Serves 8

INGREDIENTS

  • 1x 410g can Chickpeas
  • 60ml Lemon Juice
  • 5-10ml Garlic, crushed
  • 60ml (4T) Tahini (Sesame seed paste)
  • (Salt, pepper, Paprika, Parsley)

METHOD

  1. Mix all the ingredients in a blender or food processor and season to taste.
  2. Store in fridge for up to one week.

Nutrition Byte:
Enjoy with a veggie platter

 
 
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