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.

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

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

• 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

Healthy Groceries

• 2% milk
• Free range eggs
• Yoghurt
• Green tea brown sugar
• Olive oil
• Fresh fruit
• Vegetables
• Weetbix
• Whole wheat bread
• Cracker bread
• Pro vitas
• Mozzarella cheese
• Marmite
• Bovril
• Lean chicken
• Salmon
• Tuna
• Green tea
• Chamomile tea
• Fresh squeezed orange juice
• Fresh herbs

Here’s What to Include on Your Healthy Grocery List

• Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and they are usually low in calories. We all need at least five or more servings of vegetables and fruits every day. Choose a variety of fruits and vegetables that everyone in your family will enjoy.

• Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole grain breads, whole grain pastas, and whole grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets. Read labels to look for 100% whole-grain or 100% whole-wheat to be sure you are getting whole grain products.

• Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.

• Beverages should be kept simple. Water, low-fat milk, juices and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar.

• Dairy products should include low-fat milk, yogurt and cheese. If you do not want cows’ milk, choose soy and rice beverages, calcium-fortified orange juice, or goats’ milks and cheese.

• Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.

• Frozen foods are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy if you choose low fat versions with good portion sizes. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.

• Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.

• For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid processed lunch meats, sausages and hot dogs.

• Don’t load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.

Ingredients:

• 2 Portobello mushrooms, stemmed and wiped clean
• 1/2 cup balsamic vinegar
• 1 tablespoon brown sugar
• 1/4 teaspoon dried rosemary
• 1 teaspoon minced garlic
• 2 slices (1 ounce each) Provolone cheese

How to:

• Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a glass baking dish with cooking spray. Place the mushrooms in the dish, stemless (gill) side up.
• In a small bowl, whisk together the vinegar, brown sugar, rosemary and garlic. Pour the mixture over the mushrooms. Set aside for 5 to 10 minutes to marinate.
• Broil (grill) the mushrooms, turning once, until they’re tender, about 4 minutes on each side. Place a cheese slice on each mushroom and continue to broil (grill) until the cheese melts. Transfer to individual plates and serve immediately.

Portobello Mushrooms

• Breakfast

2 Weetbix with brown sugar and  low fat milk.

English breakfast tea.

1 Glass water

• Snack

1 Banana

1 Low fat yoghurt

1 Glass water

• Lunch

Pumpkin seed bun with gypsy ham or thinly sliced chicken breast, mayo, lettuce, cucumber/pickled cucumber and tomato.

1 Apple

1 Glass water

• Snack

Provitas with Bovril/Marmite and cheese.

• Dinner

Baked chicken breast, steamed veg, baked potato and low fat cheese sauce from Woolies.

1 Glass fresh orange juice.

DAY 2:

• Breakfast

1 Boiled egg and a slice of whole wheat toast.

Rooibos tea with honey and milk.

1 Glass water

• Snack

1 Breakfast bar (e.g. Granola bar)

1 Glass water

• Lunch

Salad with lettuce, cucumber, tomato, grated carrot, mozzarella, sweetcorn and dressing of your choice.

1 Glass orange juice.

• Snack

Provitas with tuna mayo.

Green Tea with honey and lemon.

• Dinner

Chunky veg soup with sliced and buttered fresh whole wheat bread to dip.

1 Glass apple juice.

• Dessert

Baked apples and custard.

Camomile tea with milk and honey.

DAY 3:

• Breakfast

All bran flakes with sliced banana and low fat milk

English breakfast tea.

• Snack

1 Apple

1 Glass Water

• Lunch

Pasta salad with sundried tomato, olive oil, pecan nuts, feta, black olives rocket and fresh avo.

1 Glass water

• Snack

Provitas with Bovril/Marmite and cheese.

1 Glass water

• Dinner

Roast chicken, potatoes and veg with gravy.

1 Glass apple juice

DAY 4:

• Breakfast

Oat Bran with honey/brown sugar and low fat milk.

Five roses tea

• Snack

Dried fruit roll

1 Yoghurt

1 Glass water

• Lunch

Chicken and sweet pea salad with lettuce, cherry tomatoes and cucumber.

• Snack

Cracker break with with avo.

• Dinner

Stir fried veg with soy sauce.

1 Glass fresh orange juice.

• Dessert

Low fat chocolate mousse.

DAY 5:

• Breakfast

Fruit and yoghurt smoothie with a sprinkle of muesli.

• Snack

Fruit

1 Yoghurt

1 Earl grey tea

• Lunch

Whole wheat roll with tuna, mayo, cucumber and tomato.

1 Glass water

• Snack

Cup of soup

• Dinner

Spaghetti Bolognaise with grated cheddar or parmesan.

Camolile Tea