IOL
FOOD ISSUE 9 FEBRUARY 2021
Clean, Lean and Green
Editor’s Note HOW many of you started the year planning to lead a much healthier lifestyle? How many of you have since fallen off that wagon? Don’t worry, this is a safe space. This issue of the IOL FOOD magazine is for you. And me. See, I had also decided that I am going to eat cleaner this year, I am going to watch my carb intake closely and I’m going to drink 3L of water a day, cut down on coffee, etc. Well, none of that has happened. This is why this issue is one of my favourites. It’s filled with practical advice on how to get back to health, making better food choices and the recipes that will make you healthier. There’s also ideas for your child’s lunch box, which I am certain you will appreciate. I hope you will enjoy this edition and you will keep referring to it every time you feel like you need to eat clean again. As always, I look forward to your feedback. You are welcome to email me on buhle.mbonambi@inl.co.za Let’s Get Cooking!
Buhle CONTACT US PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com FOOD EDITOR Buhle Mbonambi buhle.mbonambi@inl.co.za
Back to healthy eating
Ready to take the plunge?
Home cooking = healthy eating
DESIGN Tanya Fynn tanya.fynn@inl.co.za EXECUTIVE LIFESTYLE EDITOR Nelandri Narianan nelandri.narianan@inl.co.za PRODUCTION Renata Ford renata.ford@inl.co.za BUSINESS DEVELOPMENT Keshni Odayan keshni@africannewsagency.com
How to start; recipes
Get your healthy snack on
Energy boosters
SALES Charl Reineke charl@africannewsagency.com Kyle Villet kyle.villet@africannewsagency.com ENQUIRIES info@anapublishing.com
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Don’t delay. Start today Don’t delay and set a targeted date to start eating lean in the future. The challenge with this is that too many false starts and “last treats” can add up to hundreds of calories, and essentially counteract what you are trying to achieve. The sooner you start, the sooner you will feel better. 1
Plan your meals Spending a little time doing a weekly meal plan will save you time and money and enable you to make sure you have what you need to eat according to your best intentions. If you have to decide what to eat every night, you are likely to eat according to what you have at home, which may not be ideal. 2
Start each day on the right note There is a saying “win breakfast and you win the day!” If you start the day on the right note, you are more likely to continue in the right direction. While each person is unique, protein is always a good start to a day. However, the opposite is also true; for example, if you start with a muffin, which is essentially cake loaded with sugar, your energy will spike, then drop and you’ll likely be eating unhealthy food all day. 3
EASY WAYS to get your eating BACK ON TRACK LUTHO PASIYA
4 Stay hydrated Our brains often confuse dehydration and hunger. Your body needs water to function optimally. When your body is working the way it should, it’s easier to find
the motivation to eat, exercise and cook right. 5 Use a hunger scale If you’re not eating mindfully, it can be difficult to figure out why you are eating. For example, are you wanting to eat because you are hungry, stressed, sad or bored? Try picturing a scale where 10 means you’re ravenously hungry and 1 means you’re not hungry at all. Before you eat, think of the scale and consider where you are on it, then match that assessment to how much you will eat. For example, if your hunger is at “1,” you really don’t need to eat, but perhaps need another diversion like taking a walk. 6 Set up your kitchen for success Very few people can resist a delicious biscuit or chocolate if it is right in front of you. After you have done your meal planning, buy what you need and nothing more. 7 Try a new recipe It is easy to feel unmotivated to make a change to your diet if you are tired of eating the same old foods. So, try a new recipe using healthy ingredients. Keep a food diary Those bites, licks and tastes can add up to big calories! Make this your mantra: if you bite it, write it. You might be surprised at where you are taking in extra calories that are keeping your weight loss efforts from taking off. 8
Ready to take the plunge?
JAE BERMAN
“CLEAN eating” is a phrase thrown around a lot in the health-and-wellness scene. I use it all the time. I like it because there’s no formal definition, and it’s not a one-size-fits-all plan. Let’s face it: There isn’t one perfect plan that will work for everyone, physiologically or behaviourally. Our bodies work differently from one another. Some physiologically need more fat, some need more carbs, and all need different mixes of vitamins and minerals. Behaviourally, there isn’t one plan that fits everyone’s lifestyle, either. Some of us cook daily, while some of us can’t make toast. For some, food is often out of their control, and they rely on hotels, airports and restaurants, while others raise, grow and cook their own food. We also have different motivations. Some have had a health scare or are feeling low-energy and sluggish, and are curious about whether food could make them feel better; some are concerned about the environment and ecology, and the impact of how foods are grown and sold; some have yet other concerns. These distinctions are important, because your version of clean will depend on your values and goals. Forcing yourself or someone else into an eating plan is
Here’s how to make healthy eating a habit
rarely a foundation for success. Instead, understanding why you are doing what you are doing will help you make choices you can stick with and make you feel better about how you eat. What is in your food? The best first step toward clean eating is knowing what’s on your plate. We are trained to look at calories and grams on food labels, but look at the ingredients first. Not all food products are the same. Take a moment and compare products based on ingredients, rather than solely calories, to decide whether they’re what you want. How does it make you feel? What foods make you feel good? What foods or ingredients don’t feel good? Take each bite into consideration. If you get a headache, gastrointestinal distress, inflammation, pain, or sluggishness after eating, then think about what you ate that may have played a role. Is organic important? The organic movement is growing fast. Many feel strongly that they don’t want to eat food that has pesticides and genetically modified organisms (GMOs), and they go out of their way to avoid
these foods and buy organic only. Take some time to research pesticides and GMOs if that’s important to your values. Is local important? Local does not necessarily mean organic. The concept means supporting your local farmers, food makers and businesses. Some believe food tastes better and is more nutritious when it’s grown locally and bought fresh. Some see environmental implications in buying food that doesn’t have to travel around the world. Some just like supporting their community. Eat in a way that motivates you. What is realistic? If you travel regularly for work, committing to a clean eating plan that involves eliminating a lot of foods and having control of ingredients is not likely to set you up for success. A first step could be asking more questions and taking action when convenient. Ask questions before ordering at a restaurant and bring snacks for travel days. If you don’t know how to cook, learn some basic recipes with staple foods. If you’re convinced that eating more organic and local food will cost more, you’ll be happy to learn that may not be true! If you’re concerned about pesticides and GMOs, but going all-organic is not an option, consider focusing on the “dirty dozen” for specific things to buy organic. Consider one recipe a week where you buy bulk organic ingredients and batchcook to save time and money. Grain salad, chicken soup, lentil soup, beef stew and roasted vegetables are great examples of easy batch-cook recipes. If you can buy la rge portions and cook for the week, buying organic isn’t as expensive or difficult as you may assume. Steps toward clean eating: l Take time to look at the ingredients of all packaged foods, and look at your plate and note what you’re about to eat. l If you can, find out where your food comes from and how it was raised or grown. l Determine key ingredients that you are motivated to avoid. What foods don’t feel good to you? Are you avoiding them? l Decide what is truly realistic for you. Be honest with yourself about your lifestyle, and decide what is reasonable. | The Washington Post
Determine key ingredients that you are motivated to avoid
HOME COOKING MEANS HEALTHIER EATING THE closure of cafes, restaurants, fast food outlets, schools and workplace canteens has contributed to more people eating at home. It seems that the lockdown has encouraged many people to rediscover the joys of home cooking – with more people cooking more from scratch and throwing away less food. There has also been a 93% growth in flour sales as many people have gone back to basics and started baking. Research shows that more frequent cooking in general and cooking from scratch is associated with a healthier diet. So could it be that the lockdown may mark the start of a healthier relationship with food for many people? Changing shopping habits Recent data shows that people have been buying more frozen food and long-lasting foods such as cans and food with a long shelf life. But although many people associate healthy eating with fresh produce, recent purchasing patterns shouldn’t prevent dietary recommendations from being met – frozen and canned choices still count towards these recommendations, are cheaper than fresh alternatives and last longer. Tinned fruit on breakfast cereal or porridge, for example; or a tin
of chickpeas in a curry; dried fruit in natural yoghurt or canned lentils in a soup – all of these will count towards your the five recommended portions of fruit or veg a day. All fresh, frozen, dried and canned varieties count, with fruit juice also contributing to a maximum of one portion. What we should eat The best way to ensure a wide variety of nutrients, including vitamins and minerals, is to eat a varied, balanced diet. Very simply, a healthy balanced diet is one that is full of variety and served in the right proportions. If you are wanting to make healthy changes during this time, evidence from behavioural sciences might also be able to help. Research shows that reducing the range or proportion of less healthy options and positioning them in less accessible positions may contribute to meaningful changes in food behaviours. So at home, this means placing fruit and vegetables in sight and within easy reach and maybe hiding the crisps and chocolate in a harder to
reach cupboard so they aren’t easily accessible. More than a meal A varied balanced diet will provide the wide range of nutrients you need – both at this time and more broadly just as part of a healthy diet. If there is concern about achieving this, a multivitamin and mineral supplement may be worth considering. It’s also important, though, not to forget that food isn’t just about nutrients for humans. Food brings joy through its tastes and flavours. Food connects us to those around us, to nature and our own unique cultures and experiences. Even in isolation, food is driving new connections across communities, with people in lockdown planting seeds on windowsills, local producers delivering directly to new customers, and people coming together to plan joint neighbourhood gardens. Those people essential to our entire food supply chain are also finally getting the societal recognition they deserve. | The Conversation
How to start BEETROOT, CARROT, TURMERIC, GINGER JUICE 1 red beetroot 4 carrots 1 red apple 2,5cm nob fresh ginger 1cm fresh turmeric ¼ wedge red cabbage Run all ingredients through a juicer or a high powdered blender. Using a high speed blender to make the juice will give you more fibre which is a good thing! Drink immediately.
PINEAPPLE SPINACH SMOOTHIE VICKY HALLETT
2 cups of spinach 2 cups of water 1 cup of pineapple chunks 2 cups of frozen peaches 2 bananas, peeled 1½ packets of stevia (an artificial sweetener) 2 tbs ground flaxseed 1 scoop protein powder (optional) Put spinach and water into blender and blend until mixture is a green, juice-like consistency. Stop blender and add remaining ingredients. Blend until creamy.
Get your healthy snack on VIWE NDONGENI-NTLEBI
MAKING healthy choices can be hard. It sometimes gets really difficult saying no to comfort food or stopping the temptation of reaching out for a packet of chips. But making healthy snacks available such as unsalted popcorn, unsalted nuts and fresh or dried fruit can take you a step closer to reaching your health goals. Besides, there’s more to healthy snacking than the usual. Here are some recipes that will change your snack game and remind you that snacks need not be boring. You just need to use healthy ingredients.
NO BAKE DOUBLE CHOCOLATE COOKIES
AVOCADO, EGG SALAD AND HERB SANDWICH
These easy double chocolate cookies are the most perfect healthy pre-workout energy bites, afternoon pick me up snacks, or a nightcap dessert.
4 slices of wholewheat bread 2 eggs (optional) 2 small handfuls of micro herb salads ¼ of a small cucumber, sliced 1 avocado, cored and thinly sliced ¼ tsp of mixed herbs (dried) 1 tsp mayonnaise 1 tsp salad cream small handful of spinach 1 lemon Butter of choice for spreading Sea salt and black pepper to taste
1½ cup raw cashews 1/3 cup almond butter 6-8 medjool dates (pitted) ¼ cup cacao powder ¼ cup chocolate chips 2 tsp sea salt 2 - 3 tbs coconut flour Soak cashews in warm water (enough to cover the cashews) and a pinch of sea salt overnight. Drain and rinse a few times before blending. Pulse cashews and pitted Medjool in a food processor until finely blended. Add cacao powder, a pinch of sea salt, and pulse again. Blend in almond butter until gooey. Add 2 - 3 tbsp coconut flour if the batter appears to be very runny. Leave “cookie dough” in the fridge or freeze for 10-15 minutes to chill. Use a cookie scooper or hand to make cookie dough into 11- 12 balls. Press the balls down to cookie shape with the palm of your hands. Use a fork to add a few marks on the cookies, sprinkle some extra sea salt, chocolate chips and/or nut butter on top. Freeze and then enjoy!
Bring a small saucepan of water to the boil. Add the eggs to the saucepan. Boil the eggs on a maximum heat for 8-10 minutes depending on how runny you like your egg yolk. Once cooked, peel the eggs and then add to a bowl of ice-cold water, then set aside. Cut and peel your avocado into two pieces and thinly slice. Squeeze over lemon juice. Season slightly with freshly cracked black pepper and sea salt. Roughly chop the boiled eggs into small pieces and place into a bowl. Add the mayonnaise, salad cream, herbs, salt, black pepper to taste and mix. Spread the two slices of bread with butter, add a layer of egg mixture, spinach, cucumber, the sliced avocado half and then top with micro herb salad or cress. Slice in half and repeat to make two sandwiches.
Healthy school lunchbox fillers A healthy school lunch is critical to a student’s health and well-being, and ensures that learners have the nutrition they need throughout the day. In order for kids to concentrate on their schoolwork, they need a healthy brain. What we eat contributes to our brain function and healthy nutrition has long-lasting effects on children’s overall performance. SASKO has developed a selection of delicious, healthy, simple recipes with their Low GI loaves, making it easy to pack nutritious ingredients into every meal.
Honey and Oats French Toasted Muffins
Cranberry Basil Chicken Sandwich
INGREDIENTS 6 large eggs 2 cups milk 2 teaspoons ground cinnamon 1 ½ tablespoons sugar 1 ½ tablespoons vanilla extract 14 cups cubed SASKO Low GI Honey and Oats white bread Golden syrup for serving
INGREDIENTS 2 slices SASKO Low GI Cranberry brown bread 2 tablespoons mayonnaise 60g shredded chicken Handful of baby spinach Several basil leaves Butter to spread Fresh cracked black pepper
INSTRUCTIONS 1. Preheat the oven to 180°C. Grease a muffin tin with butter. 2. In a large bowl, whisk together the eggs, milk, cinnamon, sugar and vanilla extract. 3. Add cubed bread to the mixture and fold until combined and all of the liquid is absorbed. 4. Divide the bread mixture into muffin tin compartments, pressing it lightly into each cup to compact it. 5. Bake for 25 to 30 minutes. 6. Allow to cool for 5 minutes, scoop out and serve topped with golden syrup.
INSTRUCTIONS 1. Lightly toast the SASKO Cranberry brown bread and spread butter over. 2. Top one buttered slice with spinach and basil leaves. 3. Mix chicken and mayonnaise and add on top of leaves. 4. Crack fresh pepper and place the second slice on top.
Brought to you by Sasko in partnership with IOL FOOD
Healthy lunchboxes can be tasty and exciting too Have you exhausted your ideas of putting together a healthy lunchbox? Do not despair. SASKO’s Low GI range comes in five delicious flavours with the added goodness of vitamins, minerals and are high in fibre. Here are some interesting lunchbox filler ideas to inspire you.
Seeded Whole Wheat Date Balls INGREDIENTS 4 slices Low GI Seeded Whole Wheat bread – blitzed into a crumb 1 cup of pitted dates ½ cup walnuts – chopped ¼ cup of desiccated coconut 2 tablesppons coconut oil ½ teaspoon flaked sea salt ½ cup of desiccated coconut for coating INSTRUCTIONS 1. Place all the ingredients except for the ½ cup of desiccated coconut (for the coating) into a food processor and pulse until a coarse sticky dough is formed. 2. Remove and place into a bowl. 3. Roll the mixture into large marble sized balls. 4. Place the desiccated coconut into a bowl and roll the balls into the coconut, coating evenly. 5. Pack into your child’s lunchbox
Soy and Linseed Salmon & Avo Toast Serves 2 INGREDIENTS 4 slices SASKO Low GI Soy and Linseed white bread 1 avocado 80 g smoked salmon or smoked trout ribbons 100 g cream cheese Salt and pepper 1 tablespoon linseeds, toasted Micro herbs for garnish INSTRUCTIONS 1. Spoon the avocado out of the skin and smash in a bowl, keeping it chunky. 2. Season with salt and pepper. 3. Toast the SASKO Low GI Soy and Linseed White slices. 4. Top the toast with the cream cheese, smashed avocado and finally salmon ribbons. 5. Sprinkle the linseeds on top of the salmon and garnish with micro herbs.
Brought to you by Sasko in partnership with IOL FOOD
ADDED GOODNESS. ADDED CARE.
SASKO’S LOW GI RANGE
is loaded with Added Goodness – Seeded Whole Wheat, Oats & Honey, Cranberries, Soy & Linseeds and Whole Wheat, to help you take good care of yourself.
These added ingredients have wonderful health benefits such as aiding digestion, lowering cholesterol, improving your metabolism or giving you longer lasting energy. Whether you’re an avid gymer, a mom looking for healthier options for her kids, or you just want a more balanced diet, you’ll find the perfect loaf with Added Goodness to help you achieve all your wellness goals.
Healthy, Green & Lean Energyboosting, healthy meals
1 ‘KEBAB’ PITA POCKETS
4-5 pita pockets 1 packet spiced vegan ‘kebab’ pieces Mixed salad Fresh parsley
Cucumber, cubed Green pitted olives, sliced Cherry tomatoes, halved Avocado, cubed Red onion, finely chopped Vegan garlic and onion dip
Heat some oil in a pan and add the kebab pieces. Cook until slightly charred. Heat pita pockets in the oven or toaster for 1-2 minutes. Assemble pita pockets by slicing them open and adding desired ingredients.
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SALMON WITH CREAMY GARLIC SPINACH 2-3tbs olive oil 2 pieces salmon fillets 1 tsp butter 2 cloves garlic, peeled and minced 1 small shallot, finely chopped ½ cup heavy cream ¼ cup vegetable broth ¼ tsp red pepper flakes Fresh spinach leaves 1 tbs flat-leaf parsley, chopped Salt and pepper
Pat your salmon fillets dry with a paper towel and sprinkle with a little bit of salt and pepper. Heat olive oil in a large skillet over medium heat, until shimmering. Be careful that it doesn’t smoke. You want your pan to be hot so the salmon doesn’t stick to it and it gets nice and crispy. Add salmon, skin side down first, and sear for 3 minutes, until brown and crispy. Flip and continue to cook for another 2-3 minutes or more, depending on the thickness of your salmon. Remove the salmon from your pan, cover and set aside. If there’s a lot of excess oil in the pan, wipe it with a paper towel. Add the butter with the garlic and shallot and cook for 1-2 minutes. Add vegetable broth, red pepper flakes, and cream. Bring to a low simmer. Stir constantly until the sauce thickens and reduces a little bit. Add your spinach and stir until slightly wilted, 3-4 minutes. Season the spinach with salt and pepper to taste. Place creamed spinach on the plate and top with crispy salmon (you can remove the skin if you like). Top with parsley.
COLD CHOPPED QUINOA SALAD WITH EGGS
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1 cup quinoa, dry (or 2 cups cooked) 8 large eggs 4 medium carrots 1 long English cucumber 1 large pomegranate 2 cups parsley, fresh 1 large lemon, juiced ½ cup extra virgin olive oil Salt and pepper, to taste Optional toppings: cubed avocado, feta cheese
Start by preparing the quinoa on the stove. Add ⅔ cup dry quinoa with 1 plus ⅓ cup water. Bring to a boil, then cover and reduce heat to a simmer. Continue to cook for 15 minutes, or until all liquid is absorbed.
Next, hard-boil the eggs. Place the eggs in a saucepan and add water (just enough to cover eggs). Cover the saucepan with a lid and bring to a boil. Once boiling, reduce the heat to a simmer and let the eggs cook for 10 minutes. Drain the eggs and let them sit in cold water to stop the cooking process. Chop up the veggies into small pieces and roughly chop the parsley. Remove the pomegranate arils from the fruit and set everything aside. You can remove the eggshells at this point too and quarter the hard-boiled eggs. When the quinoa is done, add it to a mixing bowl along with the chopped vegetables, pomegranate, and parsley. Add olive oil, fresh lemon juice, salt and pepper, and mix everything well. Serve quinoa salad and top with eggs, using 2 eggs per serving. If you like, you can add some avocado chunks or crumbled feta cheese at this point too.
LINSEED AND SOY, CHICKEN AND EGG QUICHE
1 kg cooked chicken 6 large eggs 2 cups milk 1 tsp salt 1 tsp ground mustard 6 slices of Sasko Low GI Soy And Linseed white bread 1 cup grated cheese
In a large bowl, whisk the eggs, milk, salt, and mustard together. Stir in the bread cubes, cheese, and cooked chicken. Pour into a greased baking dish. Cover and refrigerate overnight. Bake uncovered at 180°C for 40 minutes or until a knife inserted comes out clean.
ELLIE KRIEGER
This colourful salad came to be when I tossed leftover roasted cauliflower with a random smattering of other items in my refrigerator that needed to get eaten. The combination had such a scrumptious synergy, I have been making it ever since. I especially enjoy how the ingredients play off one another – the way the caramelised cauliflower offers a tender, earthy counterpoint to the crisp, sweet red pepper, fresh greens and hearty chickpeas. | The Washington Post ROASTED CAULIFLOWER SALAD WITH CHICKPEAS, RED PEPPER AND ROCKET
5 cups cauliflower florets (about 5cm) wide 2 medium cloves garlic, unpeeled 3 tbs olive oil, divided ¼ tsp plus 1/8 tsp kosher salt, divided 2 tsp red wine vinegar ¼ tsp dried oregano 1/ tsp freshly ground black pepper 8 2 cups baby rocket
1 medium red bell pepper, diced cup cooked no-salt added chickpeas, drained and rinsed if canned 3/ 4
Position a rack in the middle of the oven and preheat o to 190 C. On a large, rimmed baking sheet, combine the cauliflower and the garlic cloves; drizzle with 1 tablespoon of the oil, sprinkle with 1/8 tsp of the salt and toss to coat. Roast, tossing once or twice, for about 30 minutes, or until the cauliflower is tender and golden brown in spots. Let the cauliflower and garlic cool to room temperature. If not using right away, refrigerate until needed. Squeeze the garlic out of its paper into a bowl; discard any tough stem ends. Sprinkle the garlic with the remaining ¼ tsp of salt, then mash with a fork until a fairly smooth paste is formed. Add the remaining 2 tbs of oil to the bowl, along with the vinegar, oregano and black pepper and whisk to combine. In a large bowl, toss together the roasted cauliflower, rocket, bell pepper and chickpeas. Drizzle with the dressing, toss to coat and serve.
Editor’s Choice Decided to explore healthier eating habits? Then these gadgets, gizmos and more, will likely help you stay the course
Moulinex Juiceo Slow Juicer Juice Extractor with Cold Pressing Technology (R1999) Featuring cold-press technology, it ensures maximum juice extraction with minimal waste, all while preserving the natural flavours, colours and nutrients of your favourite fruits and vegetables!
EAT CLEAN – WOK YOURSELF TO HEALTH BY CHING-HE HUANG (R356) Eat Clean and feel great with over 100 nutritious and easy Asian soups, salads and stir-fries for everyday health. Ching-He Huang’s promise is simple: with just a wok, a knife and a chopping board, you can revolutionise your diet and feel fantastic.
LEGEND STAINLESS STEEL STEAMER BASKET (R187) Steamer Basket is the perfect accessory to change the way you cook. This can be used to steam/cook a variety of vegetables, meat and other food ingredients.
PROGRESSIVE MEASURING SPOONS (R115) Standard and metric measurements. The contoured handle rests comfortably in your hand and storage ring keeps spoons together. KITCHENFX PROFESSIONAL NON-STICK SILICONE BAKING MAT SET (R289) Say good`bye to unhealthy pan grease and wasteful parchment paper and aluminium foil. These non-stick baking mats are all you need to bake, warm, roast, refrigerate or freeze.
KITCHENFX SET OF 6 PLASTIC MEAL PREP CONTAINERS WITH 3 COMPARTMENTS (R229) These reusable KitchenFX Meal Prep Containers will change the way you eat with their portioned control sized compartments and easy-to-identify colourful lids.
