Chicken burgers
In Rustenburg like most of the country nowadays, sport and training is high on everyone's agenda. Especially during the summer months. With this in mind, Rustenburg Herald collaborated with Susna Spies - well-known dietician and committee member of Rustenburg Cycling not to mention, an excellent cyclist herself. In a mini series of three articles starting this week, Susna proposes healthy and nutritious meals that you can prepare in your own kitchen.
With summer just around the corner, it’s time to put the soup-pots aside and bring out the light summery foods. Easier said than done, right? Time isn’t always on your side and often the convenience of ready-made-meals makes life much easier. But what about bringing that convenience into your kitchen: with ready-made meals in the freezer? Chicken mince is available at selected butcheries and food stores. It is an excellent source of protein, vitamins and minerals and assists in lowering blood pressure, cholesterol and cancer risk - the ideal meat to use for a healthy family meal.
Chicken mince 2 ways:
Ingredients:
500 g Chicken mince
½ cup Spring Onion, chopped
½ cup Carrot, grated
1 large Apple, grated
1 handful Parsley and basil, finely chopped (or 1 tsp Italian herbs)
1 cup Breadcrumbs
1 Egg, lightly beaten
Salt and pepper to taste
CHICKEN BURGERS
1. Preheat oven to 180ﾟC. Line a baking tray with baking paper.
2. In a bowl, combine all the ingredients and mix until well combined.
3. Form into patties and refrigerate for 1 hour
4. Place patties on tray and bake for 30 minutes until golden.
Notes:
· Serve patties on whole-wheat rolls with lettuce, tomato, left-over grated carrot or cucumber and home-made mayonnaise: blend together 1 egg, juice of ½ lemon, salt & pepper to taste and 1 cup oliv
CHICKEN BALLS
1. Preheat oven to 180ﾟC. Line a baking tray with baking paper.
2. In a bowl, combine all the ingredients and mix until well combined.
3. Roll tablespoons of the mixture into small balls.
4. Place balls on tray and bake for 20-25 minutes until golden and sizzling.
Notes:
· These balls can be easily frozen.
· Serve with a salad and dipping sauce eg Tzatziki: mix plain yoghurt, grated cucumber (squeezed) and chopped parsley.
· The kids will love it when served as kebabs with fresh fruit/vegetables: cucumber, tomato, pineapple, apple.
Susna Spies is a dietician in private practice in Rustenburg with a special interest in child nutrition. She focuses on assisting families to follow a healthy eating lifestyle in an easy and affordable manner.
For more information or questions visit www.nutripaeds.co.za
Keeping cool and hydrated this summer
With Spring only lasting a few seconds this month, one can be sure that Rustenburg is in for a lovely hot summer this year. It is important to take in sufficient amounts of fluids to keep the body hydrated. But not everyone is keen on drinking water every-day.
Dietician, Susna Spies, shares a few recipes that’ll give a delicious twist to keeping your family cool and hydrated in a healthy way.
Strawberry lemon sorbet
½ cup water
2/3 cup Xylitol
4 cups chopped strawberries
½ cup lemon juice
1. Prepare an ice bath large enough to fit a small metal mixing bowl
2. In a small saucepan over a medium heat, combine the water and xylitol. Stir until the mixture begins to boil and the xylitol has completely dissolved. Transfer the syrup water to a small metal mixing bowl and set over the ice bath and set aside to cool
3. Puree the strawberries, lemon juice and cold syrup water in a powerful blender or food processor. Transfer to a freezer-safe container and cover tightly. Freeze until firm (about 3-4 hours) stirring with a fork every hour.
Fruit Lollies
1 ½ cups macadamia nuts
1 cup water
3 tbsp xylitol
1 cup frozen mixed berries (partly defrosted)
1. Soak the macadamia nuts in water for 5-10 minutes to soften. Drain the nuts, then add them, along with the water and xylitol, to a high-speed food processor and mix until smooth.
2. Add the partially frozen berries and blend until mixed well
3. Transfer the mixture into plastic lolly moulds and freeze for 2 – 3 hours
4. Remove from the freezer and dip into hot water to release the lollies with ease.
Rooibos iced tea
3-4 normal or flavoured rooibos teabags
3 cups boiling water
honey, to taste (optional)
2-3 cups chilled sparkling water
ice cubes to serve
Add the teabags to the boiling water and steep for 5-10 minutes to make a concentrated tea. Remove the tea bags, add the honey, if using, and stir to dissolve. Pour into a jug or large bottle and add the sparkling water water and ice. Serve with fun straws.
Tip:
Freeze fresh mint leaves, orange grind or berries in the ice, adding colour and flavour to the drink.
The above recipes were taken from the book : “Real food, healthy, happy children” by Kath Megaw from Nutripaeds Dieticians. For more information or nutritional advice contact 082 320 4766.
This week in our "What's cooking" page, the third and final instalment of Susna Spies' mini series on healthy and nutritious and tasty eating and drinking - especially for people who are watching their weight, athletes who are training or the health conscious. This week's edition is a real delight...
Sweet delights for the whole family
Truth be told, everybody feels like indulging in something sweet and delicious some time or another (some just more often than others!).
But instead of giving in to the invitingly bright colours in sweets-isle or secretly munching on a chocolate bar, why not try these easy-to-make truffles. Not only are they packed with delicious flavours, but are also a good source of energy which makes it excellent for the kids on their sports days. No need to purchase the over-priced energy- bars or -drinks which are filled with flavourants, colorants and preservatives when giving these natural energy-balls.
Choc-date truffles
¾ pitted dates
3 tbsp cacao powder (or cocoa)
1 cup raw almonds
zest of ½ orange
2 tbsp coconut oil
1 tsp vanilla extract
desiccated coconut, to coat
- Place the dates, cacao or cocoa powder, almonds, orange zest, coconut oil and vanilla essence in the bowl of a food processor and process until the mixture is coarsely ground and starts to come together.
- Using your hands, gently roll 1 tbsp of the mixture into a ball. Place the extra cacao or cocoa powder into a shallow plate and the desiccated coconut in another and roll the nut ball in the powder and/or coconut before transfer it to a glass jar.
- Repeat with the remaining mixture. The truffles will keep cool in a cool corner of your kitchen for up to a week
(Makes 15 – 20)
Peanut-butter truffles
3 tbsp coconut oil
½ cup honey
¼ cup coconut cream
1 x 350g jar smooth, unsalted peanut butter
1 tsp vanilla extract (optional)
2 tbsp cacao nibs
- Melt the coconut oil and honey in a small saucepan over a low heat, until well combined.
- Add the coconut cream, peanut butter and vanilla extract, if using, to the saucepan, and stir vigorously using a fork until the peanut butter has melted through and the mixture is smooth with no excess oil appearing (if the mixture starts to bubble, remove it from the heat and continue stirring until smooth).
- Remove the mixture from the heat and stir in the cacao nibs. Pour the fudge mixture into a loaf tin lined with baking paper and smooth it down using the back of a fork. Freeze for 1 to 2 hours, or until set.
- Use a melon baller to scoop the mixture into balls (alternatively, slice the fudge into small squares).
(Makes 40 – 45)
Keep refrigerated
Coco-choc truffles
50g butter
200g desiccated coconut
2 eggs
1 vanilla pod, seeded
4 tbsp cocoa powder
For the syrup
½ cup xylitol
½ cup water
1 vanilla pod, sliced (optional)
- Preheat the oven to 175 ﾟC. Line a baking tray with baking paper.
- Melt the butter in a saucepan, then add the coconut.
- Remove from the heat and stir in the egg, vanilla seeds and cocoa powder.
- Using your hands, shape the mixture into balls, then arrange on the baking tray. Bake for 15 minutes, allow to cool then dip in the syrup.
- To make the syrup: In a small saucepan, mix together the xylitol and water. Add the vanilla pod, if using and gently heat until the xylitol has melted
(Makes 15-20)
Recipes taken from “Real Food, Healthy Happy children” by Kath Megaw, Associate Dietitian to Susna Spies who is practising in Rustenburg as a dietitian with a special interest in the feeding of babies and children. For more information visit www.nutripaeds.co.za or contact 086 147 7776.
