Our collection of healthy recipes

Recipe for Vegetable Lasagne

Vegetable Lasagne

(Serves 6)

Basic Ingredients

1 bunch spinach, washed and stalks removed (500g)
200 g instant durum wheat lasagne sheets
10 ml grated Parmesan cheese (2t)
60 g lower fat mozzarella cheese, grated (2 matchboxes)

Ingredients Vegetable sauce

Ingredients Cheese sauce

Method

Nuritional Value

Author:

This recipe is taken from “Best of Eating for Sustained Energy” – G. Steenkamp & L. Delport

Recipe for Basic Overnight Oats

(Serves 1)

Ingredients

1/3 cup (80 ml) oats
½ cup (125 ml) low-fat milk
1/3 cup (80 ml) unsweetened, low-fat yogurt
1 heaped teaspoon chia seeds (optional)
Approximately ½ teaspoon (2.5 ml) honey or maple syrup

Method

Author:

MAGDA JANSEN VAN RENSBURG

'Spice up' Your Oats

Recipe for Vegetable Pie

Vegetable Pie

As part of our South African Food Based Dietary Guidelines, we should eat plenty of vegetables every day. What easier way then trying this amazing Crustless Cheese and Vegetable tart.

(Serves 4)

Ingredients

3 extra-large eggs, beaten
200 g fat-free smooth cottage cheese
5 ml Parmesan cheese, finely grated
1 clove garlic, crushed
Freshly ground black pepper
500 g fresh or frozen vegetables of your choice, finely chopped (not chunky)
½ small onion, finely chopped
10 ml vegetable stock powder
60 g mozzarella cheese, grated (size of two matchboxes, before grating)
2.5 ml ground paprika (optional)

Method

Author:

This recipe is taken from “Best of Eating for Sustained Energy” – G. Steenkamp & L. Delport

Recipe Curry- Butternut Soup

With this cold weather there’s nothing better than a hot bowl of soup to warm you up.

Try this Curry- Butternut Soup - as it is packed with fibre, vitamin A, vitamin C and many other B-vitamins!

(Minus the saturated fats of traditional butternut soup containing cream)

Total portions: 6 x 350ml

Ingredients

1 kg butternut (peeled and chopped into blocks)
30ml chicken stock powder
1 liter water
1 onion, finely chopped
2 garlic gloves, finely chopped
10ml ground cumin
7.5ml curry powder
80ml low fat cottage cheese
15ml lemon juice

Method

Nuritional Value

Author:

This recipe is taken from “Lekker & Gesond”

by Martie Hofmeyr and Janet Wiegand

Curry Butternut Soup

Recipe for Lentil Bobotie

Bobotie

A typical South African dish, prepared as a vegetarian version. The sweet potato bulks up the recipe to make a filling meal, without the need for additional rice – especially when you need to control your carb portions.
Preparation Time: 1 hour 30 mins

(Serves 4)

Ingredients