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

• salt
• pepper
• paprika
• 1 tbsp. sugar
• garlic salt
• 1 c. ketchup
• 1 onion, chopped
• 1/2 cup water
• 1/2 cup lemon juice or vinegar
• Worcestershire sauce
• 1/4 cup butter
• 1 pack chicken pieces
• Seasoned flour

Prepare barbecue sauce: In saucepan, blend salt, pepper, paprika and sugar. Stir in garlic, ketchup, onion, water, lemon or vinegar, Worcestershire sauce and butter. Bring to a boil. (Makes 2 1/2 cups.)

Preheat oven to 180 degrees. Coat chicken with seasoned flour. Brown chicken on all sides. Arrange chicken in shallow pan; spoon sauce over it. Bake 45 to 60 minutes.

Ingredients:

• 3 cups chicken scissored to bite size
• 2 cans zucchini in tomato sauce
• 1 large onion
• 2 tsp. oregano
• 1 tsp. garlic sprinkles
• 1/2 cup grated cheddar or Parmesan cheese
• 1 tbsp. sugar
• 1/2 tsp. paprika
• 2 tbsp. olive oil

How to:

• Preheat oven to 180 ‘C.
• Chop and then saute onion until glazed.
• Oil a casserole with olive oil. Put in Chicken. Mix Zucchini sauce, onion, garlic sprinkles, oregano, sugar and paprika.
• Top with grated cheese. Bake until done.

Tom Yum Goong

SOUP TO BOOST YOUR IMMUNE SYSTEM?

Hot and sour prawn or chicken soup – depending which you prefer…

Ingredients:

• 750ml stock
• 1 stick lemon grass, bruised
• 5cm piece of ginger, sliced
• 45ml fish sauce
• 4 red chillies, finely sliced
• 100g shiitake mushrooms
• 350g chicken breast, sliced OR prawns
• Small handful fresh basil
• Small handful fresh coriander
• Small handful spring onions

The how to:

• In a pot, bring the stock to the boil and add lemon grass, ginger, fish sauce and chillies.
• Cook for about 15 minutes and then strain the liquid.
• Bring back up to the boil and add mushrooms and chicken.
• Cook for a further 5 minutes. Remove from the heat and stir in the basil, coriander and spring onions.
• Serve immediately.

(courtesy of The Times)

• Canned peaches
• Chicken pieces
• 1 Cube chicken stock
• Salt and pepper

How to:

• Grease baking dish, and place chicken covered with canned peaches with juice, salt and pepper.
• Add 1 cube chicken stock diluted in 1/4cup boiling water and pour over chicken.
• Cover with tin foil and place in pre heated oven for 1 hour at 190′C.
• Remove foil and allow to cook for an additional 20 minutes.
• Remove and serve with veg and mash or wild brown rice.

Chicken in peaches

• Chicken breast
• Garlic butter
• Onion
• Feta cheese
• Herbs

How to:

• Place chicken breast in baking dish.
• Add mixed herbs, chopped onions, feta cheese and 25ml water.
• Cover with foil and place in pre heated oven at 200’C and cook for 1 hour.
• Remove foil and allow to lightly golden brown for an additional 10 minutes.

Garlic and feta baked chicken breast

Garlic and feta baked chicken breast

Garlic and feta baked chicken breast - foiled

Garlic and feta chicken breast ready for garnish and serve

• 1 chicken
• Fresh parsley
• 3 large carrots
• Garlic
• 2 cubes of Chicken stock
• Salt pepper
• 1 table spoon of oil

How to:

• Chop onions and sauté in a table spoon of oil
• Add boiling water, whole chicken, carrots (cut in thirds), chicken stock, chopped parsley and two mashed garlic cloves.
• Add salt and pepper and allow to boil on a medium heat for 1 hour.
• Remove whole chicken and allow to simmer on a low heat for an additional 10 minutes.

Ingredients:

* Chicken pieces
* Onion
* Potatoes
* Mixed veg (i.e. carrots, red onion, red peppers, pumpkin, etc)
* Woolies or Ina Paarman lemon and herb basting sauce and gravy
* Oil, salt, pepper, mixed herbs

The how to:

1. Peel potatoes and cut into halves. Pre boil potatoes for 10 to 15 minutes.

* Place potatoes in oiled baking dish/pan, Place diced veggie pieces into baking dish/tray.
* Lightly drizzle with olive oil and a sprinkle of salt and pepper and herbs.
* Cover with tin foil.

2. Chop up the onions and sprinkle over the chicken pieces in a casserole dish.

* Dilute one chicken stock into a quarter cup of boiling water and pour over chicken.
* Then coat with a thin layer of lemon and herb basting sauce.
* Cover with tin foil.

3. Place both baking trays into pre heated over at 200’C for an hour and twenty minutes.

* Remove foil and turn up temperature to 220’C for an additional 10 to 15 minutes to golden brown.
* Serve with gravy.