TASTY FOOD FOR A HEALTHIER YOU
Here, the textures and flavours you might find inside an egg roll fill dinner bowls instead.
You can save some prep time by picking up shredded carrots and sliced mushrooms from the supermarket salad bar.
Adapted from Skinnytaste Fast and Slow: Knockout Quick-Fix and Slow Cooker Recipes, by Gina Homolka with Heather K Jones (R475 on Serves 2 to 3 3kg ground pork (may substitute lean ground chicken) 2 tablespoons lowsodium Just when you thought kale had achieved its zenith, here’s a different and winning way to prepare it quickly.
The sauce does not have the expected Asian flavour, which we found to be a nice change. Serve with grilled chicken or fish.
Adapted from The Endurance Training Diet & Cookbook, by Jesse Kropelnicki. (R350 on Serves 4 2 tbs natural creamy peanut butter 2 tsp low-sodium
soy sauce 1/2 small onion, chopped 2 cloves garlic, minced 1/2 teaspoon peeled, freshly grated ginger root 3 cups packed, thinly sliced green cabbage (from less than 1/2 head) 2 cups thinly sliced baby bok choy (from 2 pieces) 1/2 cup loosely packed
shredded carrots 70g stemmed, sliced mushrooms (may substitute mushrooms of your choice) 1 1/2 teaspoons dry
sherry 1/2 teaspoon toasted
sesame oil 1 scallion, sliced on the
diagonal, for garnish Heat a wok or large non-stick pan over medium-high heat. Add the pork and half the soy sauce; stir-fry for about 3 minutes, breaking up the meat.
Add the onion, garlic and ginger; stir-fry for about 3 minutes.
Add the cabbage, bok choy, carrots and mushrooms, then the sherry, the remaining tablespoon of soy sauce and the toasted sesame oil; stir-fry for 3 to 4 minutes or until the cabbage and bok choy have wilted a bit yet still retain some texture.
soy sauce ¼ cup no-salt-added vegetable broth, or more as needed ¼ teaspoon ground
coriander pinch chilli powder pinch ground cumin 1 tablespoon toasted
sesame oil 1/3 large onion, chopped 1 clove garlic, chopped leaves from 1 bunch kale
(no stems) Whisk together the peanut butter, soy sauce, broth, coriander, chilli powder and cumin in a medium bowl. The This recipe creates a dairy-free drink that stays nice and thick for a while, thanks in part to hemp seeds and ripe bananas. Flavoursome, you get the suggestion of apple pie here, without any actual apple. The recipe originally called for 3 to 4 tablespoons of a vanilla-flavoured, plant-based protein powder, but we liked the results without that ingredient.
Adapted from Joyous Detox: Your Complete Plan and Cookbook to Be Vibrant Every Day, by Joy McCarthy (R403,
Serves 2 2 ripe bananas, cut into chunks 2 pitted dates, chopped consistency should be that of heavy cream; if it’s thicker than that, add more broth.
Heat the oil in a large, non-stick pan over medium heat.
Once the oil shimmers, stir in the onion and garlic; cook for 3 to 5 minutes or until softened, then add the kale.
Cook for about 3 minutes or just until the leaves have wilted.
Add the peanut sauce; toss until the kale is thoroughly coated.
Serve hot. 4 dried figs, chopped 1/4 cup shelled hemp seeds (see
headnote) 1 teaspoon ground cinnamon 1/2 teaspoon freshly grated nutmeg 2 cups fresh, unflavoured nut milk of
your choice, such as almond milk water (optional) Combine the bananas, dates, figs, hemp seeds, cinnamon, nutmeg and nut milk in a blender. Purée on high for 30 to 60 seconds, until smooth.
If the mixture seems too thick, add water as needed.
Divide between tall glasses; serve right away. You’ll need a wide-mouth 1 litre jar with a tightfitting lid. The recipe calls for a raw egg. If you are concerned about the risk of salmonella, use a pasteurised shell egg or egg product, available in select supermarkets.
By blending the herbs with the other ingredients, you’ll wind up with a pale green dressing. If you’d rather keep it “ranch white”, blend the ingredients without the herbs. Chop them finely and stir them in.
The dressing can be refrigerated for up to a week. It will thicken in cold storage; use a little water to thin it out as needed.
Adapted from The Whole30 Cookbook: 150 Delicious and Totally Compliant Recipes to Help You Succeed With the Whole30 and Beyond, by Melissa Hartwig (R460 on
Serves 16 1 large egg, at room temperature (see headnote) 1 cup olive oil (light) 1/2 cup full-fat coconut milk,
well shaken 1/2 cup packed, chopped fresh cilantro, parsley and/or other herbs 2 tablespoons red wine
vinegar 1 tablespoon fresh
lemon juice 1 teaspoon kosher salt 3/4 teaspoon onion powder 3/4 teaspoon granulated
garlic (garlic powder) 1/2 teaspoon freshly ground
black pepper Combine the egg, oil, coconut milk, herbs (see headnote), vinegar, lemon juice, salt, onion powder, garlic powder and black pepper in the jar.
Use an immersion (stick) blender to blend for 1 minute, until well incorporated. The yield is 2 cups. Use right away, or seal and refrigerate for up to a week. Since black rice is high in fibre, this is a warm and comforting dish that may keep you feeling satisfied for longer. Black glutinous rice is the unprocessed whole grain of traditional sticky rice; it’s lower in calories and carbohydrates than white and brown rice. You’ll find it in some health food stores, Japanese markets and via online purveyors.
The rice needs to be soaked overnight. It can be cooked, cooled, covered and refrigerated a day in advance.
Adapted from Skinny Soups: 80 Flavor-Packed Recipes of Less Than 300 Calories, by Kathryn Bruton (R298 on
Serves 2 3/4 cup black glutinous rice
(see headnote) 1/2 teaspoon ground
cinnamon 1/2 teaspoon ground ginger 1 coin-size slice peeled fresh
ginger root 1 cup coconut water 1/2 cup cold water 1/2 cup unsweetened plain fresh almond milk (from the refrigerated case) 1 banana, sliced (may substitute a fruit of your choice) 21/2 tablespoons
pomegranate seeds 2 tablespoons low-fat
coconut milk a few mint leaves, for
garnish (optional) Place the rice in a bowl and cover with water. Let soak overnight.
Drain the rice and rinse it until the water runs clear, then place it in a small saucepan.
Add the cinnamon, ground ginger, fresh ginger, coconut water and cold water.
Bring to a boil over medium-high heat, then give it a stir, reduce the heat to medium-low, cover tightly and cook for about 30 minutes or until tender. Not all the liquid will be absorbed.
Uncover; stir in the almond milk and increase the heat to medium; after the rice begins to bubble at the edges, cook for about 5 minutes, then discard the slice of fresh ginger.
Divide between bowls. Top with the banana, the pomegranate seeds, if using, and the coconut milk. Add the garnish.