Dietitian healthy recipes

Our collection of healthy recipes

 

Recipe for Vegetable Lasagne

Vegetable Lasagne

Healty 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)

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

Author:

MAGDA JANSEN VAN RENSBURG

'Spice up' Your Oats

Recipe for Vegetable Pie

Vegetable Pie

Healty 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)

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

Author:

This recipe is taken from “Lekker & Gesond”
by Martie Hofmeyr and Janet Wiegand

Curry Butternut Soup

Healthy Butternut soup

Recipe for Lentil Bobotie

Bobotie

Healthy 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
  • 10 ml olive or canola oil
  • 2 onions, chopped
  • 15 ml finely grated fresh ginger
  • 1 clove of garlic, crushed
  • 1 medium sweet potato in the skin, coarsely grated
  • 20 ml each curry powder and ground cumin
  • 10 ml ground coriander
  • 5 ml ground tumeric
  • 250 ml uncooked brown lentils
  • 500 ml strong Rooibos tea
  • 80 ml raisins
  • 40 ml red wine vinegar
  • ½ tsp salt
  • lemon and black pepper to taste
  • 2 eggs, beaten
  • 250 ml buttermilk
  • 4 small bay leaves
  • 60 ml flaked almonds

Author:

https://healthhub.intercare.co.za/recipes/lentil-bobotie/
Recipe by Pharma Dynamics - Cooking from the heart
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Registered members of HPCSA

registered member of HPCSA

Registered members of ADSA

registered member of ADSA

Accredited to CDE Vaal Area

CDE Vaal

Registered CDE-Optifast dietitian

Registered CDE-Optifast dietitian
We charge Medical Aid Rates