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YOU Best Diets and Huisgenoot-Wendiëte out now

With summer fast approaching, we could all do with a bit of advice on getting back into shape. Fortunately the second edition of YOU Best Diets/Huisgenoot Wendiëte has just hit the shelves.

With 18 diets, 11 eating plans and 60 recipes, you can’t help but be inspired. Cover girl Pabi Moloi took us up on our four-week health challenge and now the glamorous TV and radio presenter looks and feels much better. We show you how you too can lose weight and regain your fitness. We also look at the hidden kilojoules in your favourite drinks and the do’s and don’ts of dieting. For instance, did you know you can eat carbohydrates and still lose weight? We even have a diet to boost your libido and get rid of beer bellies plus a diet specially devised by a dietician for YOU readers.

“We could all do with living a little more healthily but what works for one person doesn’t necessarily work for the next,” says Huisgenoot, YOU and DRUM editor in chief Izelle Venter. “We make it easy for readers to find an eating and exercise plan that works for them. YOU Best Recipes has something for everyone.”

YOU Best Diets/Huisgenoot Wendiëte costs R39,95 a copy. If you can’t find it in stores you can order a copy. SMS BESTDIETS and your name to 32113, e-mail you_subs@media24.com or call 0860 103 687.

MONDAY

BREAKFAST

Porridge, with muesli, raisins and honey
OR Oat bran porridge with berries and almonds with honey
Tea

LUNCH

Vegetable, chicken, or butternut soup
Rye toast to dip
Fresh fruit

DINNER

Salmon with couscous and seasonal vegetables

TUESDAY

BREAKFAST
Plain or Bulgarian yoghurt with chopped dried apricots, walnuts and honey
Tea

LUNCH
Spicy chicken and roasted vegetable tortilla wrap
Tortilla wrap with avo, stir fried veg, fresh salads (chopped lettuce, cucumber and tomato), strips of grilled chicken breast and fresh chopped chilli.
Fresh fruit

DINNER
Beef burgers on wholewheat roll with lettuce, tomato, cucumber, avo, and pan fried mushroom and onion. Top with a little tomato salsa.
Dessert – fresh fruit salad with custard

WEDNESDAY

BREAKFAST
Rye toast with smoked salmon, low fat cream cheese and sliced tomato
Fresh fruit juice

LUNCH
Couscous mixed with chopped vegetables (raw or cooked vegetables, chopped avocado, walnuts or beans), and fresh herbs with low-fat yogurt.
Fresh fruit

DINNER
Roast chicken with baked potatoes and steamed veg. Top with home made gravy

THURSDAY

BREAKFAST
Breakfast smoothie – blend soft fruit (strawberries, banana, pear, papaya etc), low-fat yoghurt, almond/hazelnuts or granola muesli and ice
Rice cakes to snack

LUNCH
Roast beef sandwich on rye bread with rocket leaves, avo, roasted cherry tomatoes and yoghurt, and spice with Himalayan crystal salt and black pepper.
Fresh fruit

DINNER
Chicken fajitas with roasted vegetables
Dessert – baked apple with creme fraiche or custard

FRIDAY

BREAKFAST
Rice cakes or rye crackers topped with hummus / brie cheese / Tsaziki and thinly sliced tomato
Fresh fruit juice

LUNCH
Salad – lettuce, cherry tomato, cucumber, grilled chicken strips, Danish feta, Kalamata olives, sun dried tomatoes, onion sprinkles
Fresh fruit

DINNER
Penne Arabiata with fresh rocket, Danish feta and Kalamata olives
Fresh green side salad
Dessert – Greek yogurt with crushed mixed raw nuts and honey

SATURDAY

BREAKFAST
Boiled egg with whole-wheat toast and pan fried sliced tomato
Tea

LUNCH
Salad – Watercress, spinach and rocket salad with red peppers, red onion, smoked mackerel and a balsamic dressing
Fruit juice

DINNER
Beef or chicken, red pepper and mushroom stir fry

SUNDAY

BREAKFAST
Poached egg, grilled lean bacon, grilled tomatoes and mushrooms and a slice of wholemeal toast
Start or finish with half a pink grapefruit.
Tea

LUNCH
Jacket potato with cottage cheese, chopped cucumber and chives and a large green salad
Cereal bar

DINNER
Lean lamb chops with steamed veg and mashed potato

Ingredients:

• Olive oil
• Crushed garlic
• Salt & black pepper
• 1 Large onion
• 2 Chopped leeks
• 4 Chopped celery sticks
• 4 Sliced carrots
• 2 Cups chopped cabbage
• Half a bag of shredded spinach
• One cup of chopped parsley
• 1.5 Liters veg stock
• 1 Can of whole peeled, chopped tomatoes

How to:

Fry garlic and onions in a little oil for a minute or two.

Add leeks, celery and carrots and cook for 5 mins.

Then add spinach, parsley and cabbage stirring regularly.

Pour stock over mix, add tomatoes and seasoning.

Bring to the boil and reduce heat. Allow to simmer for 40 minutes and serve.

I haven’t really enjoyed a home made salad for a while, but this one sure took me by surprise:

Ingredients:

• Cos/Iceberg lettuce
• Chicken breast
• Cooked beetroot
• Cucumber
• Goats cheese
• Olive oil
• Balsamic vinegar glaze
• Honey
• Lemon
• Soy sauce
• Salt & Pepper

How to:

• Cut up the lettuce, chicken breast, cucumber and toss together in a bowl with the cooked beetroot pieces and thinly sliced goats cheese.
• Then mix a teaspoon of honey, half a teaspoon of balsamic glaze, and a 4cm thick slice of goats cheese into a thick paste. Pour three table spoons of olive oil, a small squeeze of fresh lemon juice, a dash of soy sauce, and a sprinkle of salt and pepper.
• Pour dressing over  salad and serve.

[Unfortunately it was too delish and I ate it before I could take a picture! I'll have to try again tomorrow.]

-For people who love good food-

Breakfast

Boiling water with honey and lemon

1. Wheetbix, fruit
2. Wholewheat toast with Bovrill, fruit
3. Fruit and yogurt  smoothie (raw nuts – optional)
4. Boiled eggs x 2
5. Oatmeal with milk and honey (banana/strawberries – optional)
6. Egg in the door/egg on toast
7. Bacon and egg with tomato and mushroom

Glass of water

Snack

Fresh fruit (apple/orange/nectarine etc)

Tea

Glass of water with lemon and fresh strawberries

Lunch

1. Tuna salad
2. Roast veg and pine nut salad
3. Egg mayo sandwich on wholewheat or rye bread and a fruit
4. Pine nut and pecorino salad
5. Pumpkin seed roll with tomato and ham/mozzarella, tom and rocket
6. Chicken salad/chicken wrap
7. Sushi

Glass of water with lemon and mint

Dinner

Glass of wine/fresh fruit juice

1. Baked chicken breast, baked potato and steamed veg
2. Italian salad with Grilled chops with mashed potatoes
3. Greek salad with Pasta OR pizza
4. Garden salad with beef stew and steamed veg OR roast chicken, potatoes and veg
5. Asparagus and tomato salad with cottage pie OR steak and wedges
6. Veg soup and a baked potato
7. Rocket salad and steamed veg in lemon juice with grilled sole OR seared tuna steak OR baked salmon

Glass of water

Roast Salmon and Peppers With Caper Vinaigrette

Serves 4 Hands-On Time: 10m Total Time: 25m
Ingredients:

• 1 cup long-grain white rice
• 2 small red bell peppers, quartered
• 1 fennel bulb, thinly sliced
• 2 tablespoons olive oil
• salt and black pepper
• 1 piece skinless salmon fillet (1 1/4 pounds)
• 1/4 cup fresh flat-leaf parsley, chopped
• tablespoon capers, chopped
• 1 tablespoon red wine vinegar

How to:

• Heat oven to 400° F. Cook the rice according to the package directions.
• Meanwhile, in a large roasting pan, toss the bell peppers, fennel, 1 tablespoon of the oil, ½ tea-spoon salt, and ¼ teaspoon pepper. Roast for 5 minutes.
• Season the salmon with ¼ teaspoon salt and 1?8 teaspoon pepper and nestle it among the vegetables.
• Roast until the salmon is opaque throughout and the vegetables are just tender, 14 to 16 minutes.
• In a small bowl, combine the parsley, capers, vinegar, and the remaining tablespoon of oil. Drizzle over the salmon and rice.

Photograph by: Marcus Nilsson

By Sara Quessenberry,  September 2009, REal Simple.com

Pineapple, nectarine, strawberry and banana smoothie

Ingredients:

• Quarter fresh pineapple
• 1 Nectarine
• 4 small Strawberries
• 2 bananas
• 1 fruit or vanilla yogurt
• 4 ice blocks

How to:

• Remove all unwanted skins
• Chop fruit into bite size pieces
• Blend till smooth

Serves 2 to 3

Delicious Healthy Summer Smoothies

Strawberry and Bannana Smoothie

Ingredients:

• 2 Small bananas
• 4 Strawberries
• 1 Vanilla yogurt
• 4 Ice blocks

How to:

• Chop up fruit, removing all pips and inedible outer skins
• Blend till smooth in texture

Serves two

Cooking Time:
Prep: 5-10 minutes, Cook: 2-3 minutes

Asparagus and tomato salad

Ingredients:

• 1 cup cooked, chopped asparagus
• 1 red ripe tomato, cut into wedges
• 1/2 cup fat free Italian dressing
• 10 jumbo black olives
• 2 oz mozzarella cheese, part skim milk, cut into cubes

How to:

• Cook the asparagus to desired tenderness.
• After asparagus is cooked take all ingredients and put together and mix.
• Chill and serve

Cooking Time:
Prep: 10 minutes, Cook: 10 minutes
Ingredients:

• 12 oz. Sole fillets
• Paprika
• White pepper
• Sea salt (table salt is fine)
• ¼ cup butter, softened
• 1 ½ tbsp Chardonnay (or any white wine)
• ? tsp Garlic, minced

How to:

• Preheat the oven to 375 degrees and lightly oil a baking pan.
• Add the fillets and lightly season with paprika, white pepper, and sea salt.
• Melt the butter in a skillet over medium heat.
• When hot, add the minced garlic and saute until the garlic is lightly browned
• Add the Chardonnay to the pan slowly and reduce heat enough to lightly simmer.
• Bake the sole fillets until the sole is just beginning to flake (about 4-6 minutes).
• Spoon the sauce over the warm fish and serve immediately.

White wine and a touch of garlic accent the delicate taste of sole.

Baked sole with Chardonnay and garlic butter

Recipe from: http://www.professionalrecipes.com/recipes/seafood/baked-sole-wine-garlic-butter.html