Dinner: Mini Pizzas

What makes this food choice good?

Make starchy foods part of most meals, including oatbran in the pizza base for longer lasting energy. This meal is loaded with vegetables, hidden in the tomato base and as crudités. Vegetables are a rich source of vitamins and minerals, fibre and they contain water to fill you up without adding too much extra food energy. Aim to include vegetables in at least one or two mixed meals a day. The guacamole (avocado) is a good source of monounsaturated fat, aim to include more monounsaturated fats like avocado, canola and olive oil.

Items and Energy Value

  • 2 Mini pizzas (recipe)
  • 1 cup Crudités (vegetable sticks – carrot, cucumber, baby marrows, celery, mange tout, baby corn, baby tomatoes)
  • Serve with a dipping sauce of ¼ cup of guacamole

Makes 20 mini pizzas

kcal/kJ per serving
436/1833

Pizza Base Ingredients

125 ml fat free milk, warmed (½ cup)
125 ml high fibre bran cereal (½ cup)
400 ml self-raising flour (1⅗ cup)
5 ml dried mixed herbs (1 tsp.)
5 ml salt (1 tsp.)
375 ml oat bran (1½ cup)
1 large apple, peeled and finely grated (do not leave out)
30 ml olive oil (2 tbsp.)

Topping Ingredients

1 recipe tomato concasse (see below) (1⅗ cup)
250 ml of your favourite pizza toppings, chopped (1 c), e.g. cold meat, lean chicken, tuna, asparagus, mushrooms, olives, pineapple, sweet peppers, onion, etc.
200 g low fat mozzarella cheese, grated (2 cup)

Tomato Concasse Ingredients

Makes 400 ml (1⅗ cup) – enough for 20 mini pizza toppings
2.5 ml oil, canola or olive (½ tsp.)
½ medium onion, finely chopped
1.25 ml fresh garlic, crushed (¼ tsp.)
60 ml water (4 tbsp.)
410 g tinned chopped tomato (one tin)
2.5 ml stock powder of your choice (½ tsp.)
5 ml sugar (1 tsp.)
2.5 ml dried oregano (½ tsp.)
1.25 ml freshly ground black pepper (¼ tsp.)

Tomato Concasse Method

  1. Heat the oil over medium heat and sauté the chopped onion and crushed garlic while stirring constantly.
  2. Add the water and keep stirring until the onion becomes transparent.
  3. Add all the other ingredients and simmer on the lowest heat for 30 minutes to make a thick concasse that can easily be spread on the pizza bases.
  4. Use 20 ml (1 heaped tbsp.) per pizza base.

Pizza Base and Topping Method

  1. Preheat oven to 200⁰ C and grease a baking sheet lightly with a paper towel dipped in oil or with non-stick cooking spray.
  2. Pour the warm milk over the high fibre cereal, mix and set aside to hydrate.
  3. Sift the flour into a large bowl, then stir in the herbs, salt, oat bran and grated apple.
  4. Add the oil to the cereal and milk.
  5. Make a well in the centre of the dry ingredients and apple, and pour the milk-oil mixture into the well.
  6. Mix lightly with a knife to make a soft dough. Do not over-mix.
  7. Turn out the dough onto a lightly floured board and knead gently, using only your fingertips.
  8. Press out the dough and then roll out to about 5 mm thickness using a rolling pin dusted with flour.
  9. Press out or cut into 20 x 90 mm rounds using a biscuit cutter or a small bowl of 90 mm diameter to make the mini pizza bases.
  10. Place the mini pizza bases onto the lightly greased baking sheet.
  11. Spoon 20 ml (1 heaped tbsp.) of tomato concasse onto each mini pizza and spread 15 ml (1 tbsp.) of your favourite topping on top of each pizza.
  12. Sprinkle each pizza with a little of the mozzarella cheese.
  13. Bake for 15 – 20 minutes, or until golden brown.

Lunch: Tuna Boat

What makes this a good choice?

A pita bread and butterbeans both provide a source of longer-lasting energy. Another smart way is to include vegetables by squeezing them into the pita pocket. Vegetables and fruit are a rich source of vitamins, minerals, and fibre and they contain water to fill you up without adding too much extra food energy. Bump up the protein content of the meal by adding tuna, yoghurt and cottage cheese. Tuna is lean source of good quality protein, vitamin B12 and zinc. Canola mayonnaise is a fat, high in Omega-3 fats, which are important in brain development and helps reduce the risk of heart disease. Always eat fats sparingly.

Items and Energy Value

  • Tuna Boat (recipe)
  • 1/2 cup fresh Fruit salad

Serves 1

kcal/kJ per serving
471/1979

Ingredients

1 pita halved (warmed up slightly to open up)
2 Cos salad leaves, shredded
1 heaped tbsp. tuna (30g)
1/2 chopped tomato
1/4 cup butterbeans
15ml chopped peppadews (1 tbsp.)
30ml Low fat/ fat free Chunky Cottage Cheese (2 tbsp.)
30ml canola based mayonnaise flavoured with lemon juice and chopped Italian parsley (2 tbsp.)
10ml Plain Yoghurt (2 tsp.)

Method

  1. Arrange lettuce in pita halves.
  2. Mix tuna, tomatoes, butterbeans and peppadews and pile into pitas.
  3. Mix canola mayonnaise, yoghurt and cottage cheese together and dollop onto tuna.

Breakfast: Bircher’s Oats with Fruit

What makes this a good choice?

Wholegrains, like oats, are loaded with fibre that helps maintain healthy bowel habits. Adding milk adds a good source of calcium. An emerging body of literature suggests that calcium may play a role in regulating both body weight and body fat. The World Health Organization (WHO) suggests limiting the intake of free sugars, for example, the malted drink powder, to less than 10% of total daily energy intake as part of a healthy diet.

Items and Energy Value

  • Bircher’s Oats with fruit (recipe)
  • 150ml glass milk with 1 tsp. malted drink

Serves 2

kcal/kJ per serving
362/1519

Ingredients

20 g raw oats
1 tablespoon walnuts, chopped
1 teaspoon cinnamon
1 cup milk
1/3 cup smooth cottage cheese
1 tablespoon raisins

Method

  1. Mix the ingredients well and let them sit in the fridge overnight!
  2. Can serve hot or cold.
  3. Top with 2 tbsp. yoghurt and ¼ cup fresh fruit.

Breakfast: Feta and Spinach Omelette

What makes this a good choice?

Mixing foods together offers more variety. Make starchy foods part of most meals, starting with wholegrain options like whole-wheat bread for longer lasting energy. One egg supplies more than 10% of one’s daily protein requirements, nearly 15% of daily vitamin Brequirements, and one third of the daily vitamin B12 requirement. Adding in vegetables like spinach, together with egg, further bumps up your child’s daily intake of Vitamin A which is especially important for good vision and protecting against infection. Feta cheese is a medium fat cheese, but high in salt and should be limited in terms of amount eaten and frequency.

Items and Energy Value

  • Feta and Spinach Omelette (recipe)
  • 1 slice whole-wheat, toasted and spread  with smooth cottage cheese

Serves 2

kcal/kJ per serving
386/1622

Ingredients

½ Bunch Spinach leaves
1 tsp. Canola oil
½ Onion, finely chopped
1 garlic clove, crushed
30g feta, crumbled
4 eggs
Crusty whole-wheat bread, to serve

Method

  1. Pull the spinach leaves from the stalks. Wash and dry the leaves, then finely shred.
  2. Heat half of the oil in a 24cm non- stick frying pan. Cook the onion over the medium heat for about 4-5 minutes, until soft and brown.
  3. Add the garlic and cook for another minute. Add the spinach and mix through the onion. Stir until wilted slightly. Sprinkle feta over the top.
  4. Lightly beat the eggs in a jug and season. Pour the eggs into a frying pan. Cook over low heat for 5 minutes, until set underneath. Cook the top of the omelette under a hot grill for 2-3 minutes, until set. Alternatively, slide the omelette onto a plate and cut into 6 wedges. Serve with salad and crusty bread.

Breakfast: Bran Muffins

What makes this a good choice?

The bran muffin is a starchy food that provides energy and allows your child to feel full for longer. Fats are a concentrated source of energy, spread the muffin with peanut butter, this legume contains beneficial polyunsaturated fats, to include in your child’s diet.

The Fruit smoothie uses milk and yoghurt which is low in fat, while the oats is a wholegrain starchy food that adds more fibre to support healthy bowel functioning. There is some evidence that the calcium in milk and dairy plays an important role in the regulation of body weight and bone mineral content in children.

Items and Energy Value

  • 1 Bran Muffin (recipe)
  • Topped with 2 tsp. peanut butter
  • 1 Glass of Fruit Smoothie (recipe)

Makes 24 large muffins

NOTE: * This batter has to stand overnight.

kcal/kJ per serving
380/1594

Bran Muffins Ingredients

2 eggs
150 g soft brown sugar (1 cup)
60ml canola oil
250ml oatbran, pressed down into the cup
375ml gluten free flour* (1 ½ cups), sifted before measuring
2ml salt
15ml bicarbonate of soda
1 large grated apple
250g sultanas
5ml cinnamon
500ml low fat milk
5ml vanilla essence

Smoothie Ingredients

1 cup of fresh seasonal fruit, chopped
½ cup plain yoghurt
2 tablespoons Oats, soak in milk
½ cup low fat Milk
½ cup unsweetened Fruit Juice

Bran Muffins Method

  1. Beat together eggs, sugar and oil.
  2. Add all the dry ingredients, grated apple and the sultanas.
  3. Mix thoroughly.
  4. Mix the milk and vanilla and add to the flour mixture.
  5. Stir until well blended.
  6. Leave overnight in the fridge.
  7. When ready to bake, stir and drop into muffin pans.
  8. Bake at 180C for 15 minutes.

This mixture can be kept in the fridge for up to 30 days. Do not freeze the batter. Baked muffins freeze very well.

Smoothie Method

  1. Add all the ingredients together.
  2. Liquidize or blend till smooth.

Add crushed ice (optional).

Breakfast: French Toast

What makes this a good choice?

French toast offers a combination of a wholegrain starchy food for longer lasting energy; together with egg and salmon/ham, which supplies a high quality protein as they contain essential amino acids in the right proportions. Salmon offers a supply of fatty acids, like omega-3, necessary for the development of the brain. Try to include 1-2 fish meals a week. Choosing 100% pure fruit juice as an occasional substitute is acceptable. Remember to dilute your child’s fruit juice.

Items and energy value

  • 1 slice French toast (recipe)
  • Topped with 2 slices salmon or ham
  • Glass of 100ml unsweetened Fruit juice

Serves 1

kcal/kJ per serving
408/1713

Ingredients

1 egg
2 tablespoons. milk
15ml (1 tablespoon) Canola oil
1 slice whole-wheat bread
40g salmon/ham

Method

  1. Whisk the egg and milk together.
  2. Submerge the bread in the mixture and cover both sides,
  3. Oil and heat pan.
  4. Cook the bread until the egg is done.
  5. Top with salmon/ham

Breakfast: Savoury Wrap

What makes this food choice good?

Aim to always consume mixed meals, to increase variety by eating different foods from various food groups. This is an easy-to-prepare wrap with no additional cooking. This whole-wheat wrap provides a longer-lasting source of energy and is stuffed with a combination of lower fat cottage cheese and full cream cheddar cheese, the cottage cheese helps cut the fat, but keeps the calcium and protein, needed for growing bodies and bones. Legumes including baked beans, are economical sources of good-quality protein, low in fat, slow-release carbohydrates for longer lasting energy, dietary fibre, various vitamins and minerals.  Eating these foods even helps to combat overweight and they help to maintain healthy blood sugar levels.

Items and energy value

  • Savoury Breakfast Wrap (recipe)
  • Use ½ cup salsa & full cream yoghurt as a dipping sauce

Serves 1

kcal/kJ per serving
401/1686

Ingredients

1 Whole-wheat tortilla wrap
15g (1 tablespoon) cottage cheese
¼ cup baked beans in tomato sauce
¼ cup red peppers, chopped
15g Cheddar Cheese, grated

Method

  1. Cover the wrap in a thin layer of cottage cheese.
  2. Layer on the baked beans.
  3. Thinly dice red pepper and place in single layer.
  4. Sprinkle with grated cheddar and microwave for about 30 seconds.
  5. Roll up while warm, allow it to cool and slice with serrated knife.

Optional Dippers: 100ml (½ cup) Salsa and/or plain full cream yoghurt.

Lunch: Fish Tacos with Corn Salsa

What makes this food choice good?

Starchy foods like corn and the tortilla, offer only energy needed for active growing bodies and they also help to satisfy the appetite. Fish is lean source of good quality protein, vitamin B12 and zinc. Protein is needed for growth, maintenance and repair of body tissue. A smart way is to puree vegetables and use in a salsa. Vegetables are a rich source of vitamins and minerals, fibre and they contain water to fill you up without adding too much extra food energy. Avocado is a good source of monounsaturated fats, aim to include more monounsaturated fats like avocado, canola and olive oil.

Items and energy value

  • Fish Tacos with Corn Salsa (recipe)

Serving size: 3 tacos – Serves 4

kcal/kJ per serving
390/1638

Ingredients

360g white fish fillet
Cooking spray
¼ teaspoon sea salt
¼ teaspoon black pepper
1 cup prepared salsa
½ cup frozen corn, thawed
12 corn tortillas, warmed
2 cups pre-shredded slaw (cabbage, red cabbage, carrots)
1 avocado, sliced
¼ cup fresh lime juice (about 2 limes)

Method

  1. Preheat broiler. Mist fish with cooking spray, season with salt and pepper and place on foil-lined baking sheet.
  2. Broil fish for about 8 minutes, until its internal temperature reaches 145ºF. Cut cooked fish into strips.
  3. Mix salsa with corn. Serve cooked fish in tortillas topped with corn salsa, broccoli slaw and avocado. Drizzle with lime juice.

Lunch: Chicken & Avo Sandwich

What makes this food choice good?

Whole-wheat bread and beans both provide a source of longer-lasting energy. Skinless chicken offers lean protein and a source of iron. Animal sources of food are considered to be better absorbed sources of iron. Both chicken and beans are sources of protein. Protein is needed for growth, maintenance and repair of body tissue. Eat plenty of vegetables and fruit every day. Aim to include vegetables in at least one or two mixed meals a day. Avocado is a good source of monounsaturated fats, aim to include more monounsaturated fats like avocado, canola and olive oil. Use salt sparingly by adding flavour through using more fresh and dry herbs and spices.

Items and energy value

  • Chicken & Avo Sandwich (recipe)

Serves 1

kcal/kJ per serving
353/1483

Ingredients

½ cup red beans, drained, rinsed
¼ teaspoon chili powder
1/8 tsp. ground cumin
pinch black pepper
pinch red chili pepper flakes
1 tablespoon fresh coriander, finely chopped OR 1 tsp. dried coriander
2 slices whole-wheat bread (or a whole-wheat wrap)
60g chicken, roasted, cut into strips
¼ cup carrot, shredded
½ small tomato, chopped
¼ avocado, cut into cubes

Method

  1. In a large bowl combine and mix together beans, chili powder, cumin, black pepper, red chili flakes or jalapeño pepper and cilantro.
  2. Cut unpeeled avocados in half, remove the pit and slice lengthwise, then across, to make cubes.
  3. Using a large spoon, placed near the avocado skin, remove the avocado pieces from the cut halves into a bowl.
  4. On a clean, dry, flat surface, place slice of bread at a time. Add ¼ each of the bean mixture, chicken, carrot, tomato and avocado, in that order and repeat. Cover with a top slice of whole-wheat bread.

Lunch: Pasta Salad

What makes this food choice good?

Starchy foods, like pasta, should form the central part of each meal and are a major source of energy. Adding legumes, like baked beans, adds an economical source of good-quality protein and energy, and are rich in dietary fibre, generally low in fat and virtually free of saturated fatty acids. Chicken is another source of good quality protein. In South Africa, eight micronutrients, namely vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin B12, niacin, iron and zinc, have been identified as lacking in the population’s diet. Animal-sourced food is a particularly rich source of these nutrients.

Items and energy value

  • Pasta Salad (Recipe)
  • 60g Grilled Chicken Breast

Serves 4

kcal/kJ per serving
370/1547

Ingredients

500 ml cooked durum noodles, any shape (2 cups) (250 ml uncooked pasta [1 cup])
1 tin baked beans in tomato sauce (410 g)
½ green sweet pepper, seeded and very finely chopped
½ small onion, peeled and very finely chopped
2 large tomatoes, diced
250 ml cabbage, preferably red, finely shredded (1 cup)
2.5 ml salt (½ tsp.)
60 ml Canola mayonnaise or reduced oil pesto mayonnaise (4 tablespoons)
60 ml tomato sauce or chutney (4 tablespoons)
30 ml parsley, freshly chopped (2 tablesppons)
Freshly ground black pepper (optional)
Lettuce or baby spinach leaves (optional)

Method

  1. Mix the cooked pasta with the baked beans.
  2. Add the finely chopped green pepper, onion, tomatoes, cabbage, tuna and salt. Mix lightly.
  3. Mix the Canolal mayonnaise or reduced pesto mayonnasie with the tomato sauce or chutney and the parsley and spoon over the salad. If the dressing is a little stiff, add 15-30 ml (1-2 tbsp.*) skimmed milk to thin it.
  4. Season to taste with pepper.
  5. Serve chilled, on a bed of shredded lettuce or baby spinach leaves, if you prefer.
  6. Add grilled and sliced chicken breast

*tablespoon

Lunch: Ham* & cheese sandwich

What makes this food choice good?

A naturally high in fat, carbohydrate and energy food – croissants are not an everyday choice, but an occasional treat.  Animal foods like ham/beef contain iron – a mineral that is often lacking in our diets. Iron is required by the body for the development of red blood cells that transport oxygen to all cells. Add in vegetables and fruit which are rich sources of vitamins and minerals, fibre and they contain water to fill you up without adding too much extra food energy. Use every snack or meal as an opportunity to include fruit and vegetables.

Items and energy value

  • Ham* and cheese sandwich
  • Vegetables with a hummus dip (recipe)
  • 1 Fruit portion: whole apple or sliced watermelon
  • Iced Tea (recipe)

Serves 4

kcal/kJ per serving
474/1992

Ham* and cheese sandwich

1 Croissant or 2 slices of seed loaf bread spread with 2 teaspoons of grainy mustard or Canola mayonnaise, and topped with a few slices of cold ham/beef (30g), fresh shredded lettuce and 1 heaped tablespoon grated cheddar or mozzarella

*Can replace ham with beef

Vegetables with hummus dip

Container with raw baby carrots and celery sticks – washed, not peeled
40g hummus (as a dip for raw vegetables)

Hummus ingredients

1x 410g can Chickpeas
60ml Lemon Juice(4 tablespoons)
10ml (1-2 teaspoons) Garlic, crushed
60ml (4 tablespoons) Tahini (Sesame seed paste)
(Salt, pepper, Paprika, Parsley)

Ice Tea Ingredients

1 litre hot rooibos tea (made with 2 rooibos tea bags) (4 cups)
3 mint leaves (optional)
1 litre unsweetened fruit juice: orange, apple, apricot, or cranberry & kiwi
15 ml lemon juice (1 tablespoon)

Hummus Method

  1. Mix all the ingredients in a blender or food processor and season to taste.
  2. Store in fridge for up to one week.

Iced Tea Method

  1. Pour the hot rooibos tea onto the mint leaves in a 1-litre jug.
  2. Pour the fruit juice into a 2-litre jug.
  3. Add the warm rooibos tea to the fruit juice, pouring it through a sieve (to catch the mint leaves). Mix lightly.
  4. Stir in the lemon juice.

Chill and serve ice cold.

Lunch: Spinach and Potato Frittata

What makes this food choice good?

Use a variety of foods. Starchy foods, like potatoes and whole-wheat rolls, as they are a major source of energy, fibre, vitamins and minerals. Eggs, milk and cheese all add good quality protein to the diet. Both eggs and spinach offer a source of iron. Spinach offers non-haem iron, while eggs offer haem iron.  Animal sources of food are considered to be better absorbed sources of iron. Canola oil is good source of fat, high in Omega-3 fats, which are important in brain development and helps reduce the risk of heart disease. A Frittata is great meal-in-one. Use this idea with left-overs.

Items and energy value

  • Spinach and Potato Frittata (recipe)
  • 1 small whole-wheat bun spread with butter/margarine

Serves 4

kcal/kJ per serving
401/1686

Ingredients

2 tablespoons Canola/Olive oil
6 small red potatoes, sliced
1 cup torn fresh spinach
2 tablespoons sliced green onions
1 teaspoon crushed garlic
Salt and pepper to taste
6 eggs
1/3 cup milk
½ cup shredded Cheddar cheese

Method

  1. Heat Canola/Olive oil in a medium frying pan  over medium heat. Place potatoes in the frying pan, cover, and cook about 10 minutes, until tender but firm. Mix in spinach, green onions, and garlic. Season with salt and pepper. Continue cooking 1 to 2 minutes, until spinach is wilted.
  2. In a medium bowl, beat together eggs and milk. Pour into the pan over the vegetables. Sprinkle with Cheddar cheese. Reduce heat to low, cover, and cook 5 to 7 minutes, or until eggs are firm.

Dinner: Macaroni & chicken dish

What makes this food choice good?

Starchy foods, like macaroni, should form the central part of each meal and are a major source of energy. Chicken is a good quality protein. An animal-sourced food is a particularly good source of vitamins A,B1, B2, B3,B6, B12, iron and zinc; commonly lacking in our South African diets. Vegetables are rich sources of vitamins minerals and fibre without adding too much extra energy. The recommendation for school children and adults is at least 400 g/day of vegetables and fruit (five servings of 80 g).  Aim to use lower fat cheeses as they are  lower in saturated fat.

Items and energy value

  • Macaroni & chicken dish (recipe)
  • 1 cup of garden salad
  • Drizzle salad with 1 tbsp. salad dressing or mayonnaise

Serves 6

kcal/kJ per serving
399/1676

Ingredients

375 ml uncooked macaroni (1½ cup)
5 ml oil, canola or olive
1 medium onion, peeled and chopped
1 clove garlic, crushed
125 ml mushrooms, finely sliced (½ cup)
450 g chicken breasts, skinned and thinly sliced (3 breasts)
250 ml chicken/home-made stock (1 cup)
2.5 ml mixed (dried) herbs (½ teaspoon)
30 ml fresh parsley, finely chopped (2 tablespoons)
60 ml uncooked split lentils (4 tablepsoons)
15 ml Worcestershire sauce (1 tbsp.) (optional)
1.25 ml salt (¼ teaspoon)
Black pepper to taste
250 ml skimmed or fat-free milk (1 cup)
2,5 ml mustard powder (½ teaspoon)
30 ml cake flour (2 tablespoon)
500 ml mixed vegetables, frozen or fresh (2 cups)
1 tomato, thinly sliced
100g low-fat Cheddar, Gouda or mozzarella cheese, grated (1 cup grated)

Method

  1. Boil the macaroni in plenty of lightly salted water until al dente. Drain and set aside.
  2. Heat the oil and fry the onion until transparent, stirring continuously.
  3. Add the garlic, mushroom and chicken slices. Stir-fry over lower heat until the chicken changes colour.
  4. Moisten the mixture with the 250 ml chicken/home-made stock.
  5. Add the herbs, chopped parsley, split lentils and Worcestershire sauce and season to taste.
  6. Simmer the mixture for 30 minutes, until the split lentils are soft.
  7. Meanwhile, preheat the oven to 180 ⁰C.
  8. Add the skimmed milk and mustard powder and stir well.
  9. In a cup or glass, mix the flour with 60 ml (4 teaspoons) water to make a smooth paste.
  10. Stir the paste into the chicken mixture and cook over low heat until the sauce thickens.
  11. Add the cooked pasta and mixed vegetables (uncooked), and mix gently.
  12. Spoon into an ovenproof dish (15 cm x 30 cm). Decorate with tomato slices, then sprinkle the grated cheese evenly over the top.
  13. Bake for 30 minutes

Dinner: Fish Cakes

What makes this food choice good?

Potatoes offer a major source of energy, fibre and vitamins and minerals. Fish is lean source of good quality protein, vitamin B12 and zinc. Protein is needed for growth, maintenance and repair of body tissue.

Items and energy value

  • 2 Fish cakes (see recipe)
  • One serving of potato wedges (see recipe)
  • ½ cup of coleslaw

Makes 12 fish cakes or burger patties, or 24 mini fish balls and 6 small servings of potato wedges.

kcal/kJ per serving
453/1904

Fish Cakes Ingredients

1 tin pilchards in tomato sauce (410 g) or 1 tin salmon (410 g)
400 g poached white fish (e.g. hake)
1 medium onion, peeled and finely grated or chopped
30 ml fresh parsley, finely chopped (2 tablespoons)
375 ml lower GI oats (1½ cups)
2 eggs
30 ml oil, canola or olive

Potato Wedges Ingredients

450 g baby potatoes (12) or sweet potatoes (2 medium) or a combination
15 ml oil, canola or olive (1 tbsp.)
5 ml salt (1 tsp.) and other spices as desired

Fish Cakes Method

  1. Remove pilchards form the tomato sauce and flake. Reserve the sauce.
  2. Flake the poached white fish and mix it with the pilchards.
  3. Add the onion, parsley, oats and some of the sauce from the pilchards to make a firm batter. (Use extra tomato sauce if using salmon).
  4. Mix in the eggs. Be careful not to overmix.
  5. Shape the mixture into 12 fish cakes or burger patties, or 24 mini fish balls.
  6. Heat 15 ml (1 tablespoon) oil in a large frying pan and fry half the fish cakes quickly, as one batch over medium heat. Remove from pan and keep warm.
  7. Add the remaining oil to the pan and quickly fry the second batch of fish cakes.

Potato Wedges Method

  1. Wash the potatoes and/or sweet potatoes and cut them into wedges.
  2. Boil until half-done (or microwave on high for 5 minutes). Pour off the water and drain well
  3. Heat the grill.
  4. Pour 15 ml (1 tbsp.) oil onto a baking sheet and heat the oil under the grill until hot and very runny, but not smoking.
  5. Add the potato wedges and toss carefully until well coated with oil.
  6. Switch off the grill and set the oven to 200⁰C.
  7. Bake for 10 minutes, toss again and bake another 10 minutes until golden brown.

Dinner: Pita Burgers

What makes this food choice good?

A pita bread provides a source of longer-lasting energy. Lean red meat and egg are both sources of high quality protein. Red meat is the richest and most easily absorbed source of iron and a good source of vitamin B12. Adding fruit and vegetables is a great way to boost vitamin, mineral and fibre intake and to fill you up.  Add flavour by using more herbs and spices instead of using too much salt or condiments high in salt.

Items and energy value

  • 1-2 Pita burgers (see recipe)
  • 1 cup vegetable sticks: cucumber, carrots, celery and peppers
  • ¼ cup hummus dip (see recipe)
  • Dessert: Serve ½ cup of chilled cubed fresh fruit with ¼ cup of custard

Makes 12 mini pitta burgers or 36 mini meatballs

kcal/kJ per serving
542/1900

Pita Ingredients

1 small onion, peeled
2 eggs, preferable omega-3 rich
2.5 ml salt (½ teaspoon)
1.25 ml black pepper (¼ teaspoon)
5 ml dried parsley (1 teaspoon)
60 ml oat bran (4 tablespoon)
500 g lean beef mince
5 ml oil, canola or olive (1 teaspoon) to fry patties
3 pita pockets, cut into quarters

Hummus Ingredients

1x 410g can Chickpeas
60ml Lemon Juice(4 tablespoons)
10ml (1-2 teaspoons) Garlic, crushed
60ml (4 tablespoons) Tahini (Sesame seed paste)
(Salt, pepper, Paprika, Parsley)

Pita Method

  1. Chop the onion finely.
  2. Beat the eggs in a large mixing bowl
  3. Add the onion, all the seasonings and the oat bran to the eggs and mix well.
  4. Add the mince to the egg mixture and mix well, ensuring that all the ingredients are moistened.
  5. Let this mixture stand for 15 minutes to allow the oat bran to absorb the moisture.
  6. Meanwhile, grease a baking pan with the oil, or spray with non-stick spray.
  7. Shape the mince mixture into 12 patties and place them in the baking pan. Place under a grill (not on the top rack) and cook on both sides until browned. Do not turn too often, as these patties will fall apart.
  8. Cut pita pockets into quarters and spread the inside of each pita quarter with barbecue sauce or sandwich spread, the insert one patty per pita quarter.

Hummus Method

  1. Mix all the ingredients in a blender or food processor and season to taste.
  2. Store in fridge for up to one week.

Dinner: Sesame Chicken Skewers

What makes this food choice good?

Enjoying a variety of foods includes using a variety of preparation and cooking methods, as in this meal. Potatoes are boiled and then baked, still offering a major source of energy, fibre and vitamins and minerals. Vegetables provide colour and texture to meals. Variety is essential for good nutrition. Skinless chicken is a source of good quality lean protein and contains water soluble B-vitamins, zinc and iron. Use salt and food high in salt sparingly. Add flavour by using herbs instead of too much salt or condiments high in salt, like soy sauce.  Sesame oil and seeds are good sources of polyunsaturated fats and fat soluble vitamins. Sesame oil and seeds add flavour and taste and should be used sparingly.

Items and energy value

  • Sesame chicken skewers(recipe)
  • One serving of potato wedges (recipe)
  • Roasted vegetables

Makes 6 kebabs

kcal/kJ per serving
431/1811

Chicken Skewers Ingredients

60 ml raw honey (4 tablespoons)
60 ml soy sauce (4 tablespoons)
5 ml oil, preferably sesame (1 teaspoons)
1.25 ml ground cinnamon (¼teaspoon)
1.25 ml ground cloves (¼  teaspoon)
1.25 ml black pepper (¼ teaspoon)
Handful of fresh coriander, chopped
30 ml lemon juice (1 small lemon) (2 tablespoons)
450 g chicken breasts, cubed (3 chicken breasts)
6 wooden skewers
60 ml sesame seeds (4 tablespoons)

Potato Wedges Ingredients

450 g baby potatoes (12) or sweet potatoes (2 medium) or a combination
15 ml oil, canola or olive (1 tablespoons)
5 ml salt (1 teaspoon) and other spices as desired

Chicken Skewers Method

  1. Melt the honey in a saucepan over low heat.
  2. Add the soy sauce, sesame oil, cinnamon, cloves, pepper, chopped coriander and lemon juice.
  3. Place the chicken cubes in a dish and pour the mixture over the chicken cubes, and leave to stand for about an hour.
  4. Preheat oven to 180 ⁰C.
  5. Thread the chicken cubes onto skewers and place them, with the sauce, in an ovenproof dish and cover with a lid or tin foil.
  6. Sprinkle sesame seeds over the kebabs (roll the skewers in the sesame seeds to ensure they are sprinkled on all sides).
  7. Bake in the preheated oven for 25 minutes.
  8. Remove the lid or foil and bake for another 5 minutes to lightly brown the skewers.

Potato Wedges

  1. Wash the potatoes and/or sweet potatoes and cut them into wedges.
  2. Boil until half-done (or microwave on high for 5 minutes). Pour off the water and drain well
  3. Heat the grill.
  4. Pour 15 ml (1 tablepsoon) oil onto a baking sheet and heat the oil under the grill until hot and very runny, but not smoking.
  5. Add the potato wedges and toss carefully until well coated with oil.
  6. Switch off the grill and set the oven to 200°C.
  7. Bake for 10 minutes, toss again and bake another 10 minutes until golden brown.

Dinner: Beef Stronganoff

What makes this food choice good?

Starchy foods, like rice, should form the central part of each meal and are a major source of energy. Animal food sources, like beef mince, offer good sources of protein, vitamin B12 and are considered to be better absorbed sources of iron. Bump up the family’s daily vegetable intake by adding them to dishes like the beef stroganoff. Broccoli and carrots are good sources of vitamin A, which is especially important for good vision and protecting against infection.

Items and energy value

  • Beef Stroganoff with ½ cup cooked rice (recipe)
  • ½ cup broccoli, steamed
  • ½ cup carrots, steamed

Makes 6 children’s servings

kcal/kJ per serving
413/1735

Ingredients

10 ml oil, canola or olive (2 teaspoons)
1 medium onion, peeled and finely chopped
½ green sweet pepper, seeded and finely chopped
½ red pepper, seeded and finely chopped
½ yellow pepper, seeded and finely chopped
250g mushrooms, halved and thinly sliced (1 punnet)
500g rump steak or soft shin, cut into very narrow 2 cm long strips
5ml salt (1 teaspoon)
2.5ml pepper (½ tsp.)
1 small tin tomato paste (70g)
90ml uncooked split lentils (6 tablespoons)
1 tin low-fat evaporated milk (380 ml)

Method

  1. Heat half the oil (1 teaspoon) in a large frying pan over moderate heat and fry the onion until transparent.
  2. Add the peppers and cook until tender.
  3. Move the onion and peppers mixture over to one side of the frying pan and add the mushrooms. Dry-fry them until they have shrunk substantially.
  4. Transfer the onion, pepper and mushroom mixture to a plate.
  5. Add the other 5 ml (1 teaspoon) of oil to the pan and sear the meat strips until browned. Season with salt and pepper.
  6. Add the vegetable mixture, tomato paste, split lentils and evaporated milk. Mix thoroughly.
  7. Cover and allow to simmer over low heat until the desired consistency is reached (20-30 minutes).
  8. Serve with ½ cup cooked rice.