Page 53 - SAPPO Boardpack l 13 May 2020

FOOD FOOD (From previous page)
A healthy kickstart FOOD PORK STIR-FRY IN PARTNERSHIP WITH SA PORK IN PARTNERSHIP WITH SA PORK PORK JAR SALAD CHIA CHOCOLATE 30ml (2T) honey or gooseberries, halved until it has thickened.
cocoa powder
PUDDING
Give it a stir before
SERVES 4
salt and pepper to taste

TO SERVE
BOWL
serving and spoon into
sweetener of your choice
FOOD
FOOD
Feeling a little sluggish after indulging over
250ml (1c) low-fat milk or
the chia seeds, cocoa
serving dishes or jars.
1 large cauliflower, grated
COOKING: 30 MIN
PREPARATION: 5 MINUTES
A healthy kickstart IN PARTNERSHIP WITH SA PORK SERVES 4 IN PARTNERSHIP WITH SA PORK IN PARTNERSHIP WITH SA PORK (From previous page) PREPARATION: 30 MIN SERVES 4 TO SERVE 1 In a bowl, whisk together 3 To serve Top the
FOOD
RESTING: 10-15 MIN
COOKING: 4-5 MIN
milk of your choice
into rice then steamed
powder, honey or sweet-
RESTING: 10-12 MIN
the festive season? Give yourself a boost
ener, milk and yoghurt.
puddings with the
2 medium carrots,
CHILLING: 30 MIN – 2 HR
125ml (½c) plain yoghurt

2 Allow the mixture to
400g pork fillet or
strawberries and
45g (3T) chia seeds
julienned
CHIA CHOCOLATE
PORK JAR SALAD
until it has thickened.
with these nutritious meals
gooseberries, halved
cocoa powder
BANANA PANCAKES
500g pork fillet,
boneless pork chops
30ml (2T) unsweetened
Give it a stir before
salt and pepper to taste
30ml (2T) honey or
SERVES 3 PORK STIR-FRY 1 bunch of spinach, SERVES 4 PUDDING strawberries, sliced rest for 10-15 minutes gooseberries.
blanched
BOWL
salt and pepper to taste
membranes removed

RECIPES & STYLING BY LIZIWE MATLOHA PREPARATION: 5 MIN 15ml (1T) brown sugar TO SERVE PREPARATION: 30 MIN SERVES 4 sweetener of your choice 1 In a bowl, whisk together serving and spoon into
15ml (1T) cooking oil
4 small spring onions,
Feeling a little sluggish after indulging over COOKING: 30 MIN IN PARTNERSHIP WITH SA PORK SERVES 4 1 large cauliflower, grated COOKING: 30 MIN PREPARATION: 5 MINUTES 250ml (1c) low-fat milk or the chia seeds, cocoa 3 To serve Top the
serving dishes or jars.
PICTURES: ER LOMBARD
HONEY MUSTARD
2 garlic cloves, minced
sliced
COOKING: 4-5 MIN
milk of your choice
RESTING: 10-12 MIN
RESTING: 10-15 MIN
into rice then steamed
powder, honey or sweet-
3cm fresh ginger, grated
the festive season? Give yourself a boost 2 eggs CHILLING: 30 MIN – 2 HR 4 small radishes, thinly DRESSING 45g (3T) chia seeds TO SERVE 2 Allow the mixture to puddings with the
ener, milk and yoghurt.
125ml (½c) plain yoghurt
2 medium carrots,
75ml (5T) olive oil
sliced
30ml (2T) light sodium soy
400g pork fillet or
strawberries and
julienned
sauce
125ml (½c) milk
with these nutritious meals BANANA PANCAKES 500g pork fillet, 5ml (1t) toasted sesame 45ml (3T) vinegar 30ml (2T) unsweetened strawberries, sliced rest for 10-15 minutes gooseberries.
boneless pork chops
1 bunch of spinach,
5ml (1t) vanilla essence
blanched
membranes removed
salt and pepper to taste
SERVES 3 60ml (4T) vegetable oil seeds 15ml (1T) mustard
pinch of cinnamon
RECIPES & STYLING BY LIZIWE MATLOHA PREPARATION: 5 MIN 15ml (1T) brown sugar 4 small spring onions, 10ml (2t) honey
15ml (1T) cooking oil
salt and pepper to taste
5ml (1t) baking powder
PICTURES: ER LOMBARD COOKING: 30 MIN 2 garlic cloves, minced 1 Place the pork in the HONEY MUSTARD
sliced
freezer for 30 minutes,
250ml (1c) oatmeal 3cm fresh ginger, grated 4 small radishes, thinly SALAD
DRESSING
2 ripe bananas, broken 30ml (2T) light sodium soy until firm around the 200g cherry tomatoes
2 eggs
75ml (5T) olive oil
sliced
into chunks
edges. This will make
45ml (3T) vinegar
125ml (½c) milk sauce 5ml (1t) toasted sesame 1 broccoli head, separated
it easier to slice. Thinly
into florets and blanched
5ml (1t) vanilla essence 60ml (4T) vegetable oil seeds 15ml (1T) mustard
Heat a non-stick pan on slice the meat. Try to 1 small lettuce head,
pinch of cinnamon
medium heat. Grease the keep the slices the same 10ml (2t) honey
chopped
5ml (1t) baking powder
salt and pepper to taste
pan with a little oil. 1 Place the pork in the SALAD
2 cups canned chickpeas,
size so they cook evenly.
250ml (1c) oatmeal
freezer for 30 minutes,
1 Put the ingredients in 2 Combine the sugar, drained
2 ripe bananas, broken until firm around the 200g cherry tomatoes
a blender in the order garlic, ginger, soy sauce
into chunks edges. This will make 1 broccoli head, separated
they’re listed above. and oil in a bowl. Set 1 Season the pork with
it easier to slice. Thinly
into florets and blanched
Blend until smooth. aside. the salt and pepper.
Heat a non-stick pan on slice the meat. Try to 1 small lettuce head,
2 Pour 60ml (¼c) of the 3 Transfer the pork to Heat a griddle pan over
medium heat. Grease the
keep the slices the same
chopped
medium heat, add the
batter into the pan. Cook
pan with a little oil. a bowl or a resealable 2 cups canned chickpeas,
size so they cook evenly.
plastic bag. Add the
until small bubbles form
drained
1 Put the ingredients in 2 Combine the sugar, oil, then the pork. Cook
on top – about 4 minutes. sauce and gently shake each side for about 4-5
a blender in the order
garlic, ginger, soy sauce
Flip and cook for another
minutes. Remove from
they’re listed above.
and oil in a bowl. Set
Put it in the fridge for 30
2-4 minutes on the other until the meat is covered. 1 Season the pork with
the griddle pan and set
Blend until smooth. aside. the salt and pepper.
minutes or up to 2 hours.
side.
2 Pour 60ml (¼c) of the 3 Transfer the pork to aside on a plate. Cover
Heat a griddle pan over
3 Top with your favourite 4 Heat 15ml (1T) oil in a the plate and let the
batter into the pan. Cook
large pan over medium-
pancake toppings and a bowl or a resealable medium heat, add the
pork rest for about
until small bubbles form plastic bag. Add the oil, then the pork. Cook
enjoy. high heat. You don’t want 10-12 minutes before
on top – about 4 minutes. sauce and gently shake each side for about 4-5
cutting it into strips.
Flip and cook for another
until the meat is covered.
minutes. Remove from
BANANA to overcrowd the pan, so 2 Honey mustard
cook the pork in batches.
2-4 minutes on the other
OATS SHAKE Put it in the fridge for 30 the griddle pan and set
dressing Add all the
Cook the pork undis-
side.
SERVES 3 minutes or up to 2 hours. aside on a plate. Cover
turbed for 1-2 minutes
ingredients in a medi-
3 Top with your favourite
PREPARATION: 10 MIN 4 Heat 15ml (1T) oil in a the plate and let the
or until dark brown un-
um bowl and whisk
pancake toppings and
large pan over medium-
pork rest for about
enjoy. derneath. Cook on the together.
10-12 minutes before
high heat. You don’t want
125ml (½c) yoghurt other side for 1-2 min- 3 Salad Add the ingredi-
cutting it into strips.
to overcrowd the pan, so
1 medium ripe banana,
ents in the following
BANANA utes. Season with salt 2 Honey mustard
cook the pork in batches.
frozen
OATS SHAKE and pepper. order to a jar: honey
Cook the pork undis-
dressing Add all the
200ml (¾c) low-fat milk
turbed for 1-2 minutes
ingredients in a medi-
SERVES 3 5 To serve To build your mustard dressing, to-
30g (¹⁄ ³ c) rolled oats
PREPARATION: 10 MIN bowl, add a generous matoes, broccoli, pork,
um bowl and whisk
or until dark brown un-
This 2,5ml (½t) vanilla essence amount of cauliflower lettuce and chickpeas.
derneath. Cook on the
together.
Close the lid and put
125ml (½c) yoghurt
other side for 1-2 min-
smoothie 30ml (2T) peanut butter rice, the pork, carrots, 3 Salad Add the ingredi-
PORK g hacks
the jar in the fridge.
1 medium ripe banana,
utes. Season with salt
can be pinch of salt (optional but spinach, spring onions PORK How should I cook important thing is not to the internal temperature. 4 Just before eating, vig-
ents in the following
and radishes. Sprinkle
recommended)
frozen
made the night before 5-10ml (1-2t) honey and pepper. pork chops to overcook it. When the meat reaches order to a jar: honey Play
orously shake the jar to
the sesame seeds over.
and left to thicken in the 200ml (¾c) low-fat milk 5 To serve To build your TALK avoid drying them Always bring the meat 68C, remove and let it rest mustard dressing, to- around
the mix dressing with
(optional)
bowl, add a generous
fridge overnight. It can 30g (¹⁄ ³ c) rolled oats Healthy eatin out? to room temperature for at least 5 minutes. matoes, broccoli, pork, with the
the ingredients.
amount of cauliflower
lettuce and chickpeas.
2,5ml (½t) vanilla essence
This
get quite thick, so feel 1 Add all the ingredients to rice, the pork, carrots, WITH before you start cooking. And never pierce the meat Close the lid and put toppings. You can
30ml (2T) peanut butter
smoothie
a blender and blend on
Healthy eating h
free to stir in a splash pinch of salt (optional but spinach, spring onions Cooking a flavour- Whether cooking it with a fork or knife while the jar in the fridge. add different types
the chops in the oven
cooking, because this will
ful, juicy pork chop
can be
of milk to achieve the high until a smooth and and radishes. Sprinkle LIZIWE How should I cook important thing is not to the internal temperature. 4 Just before eating, vig- of fruit, nuts or
recommended)
Play
creamy consistency is
made the night before 5-10ml (1-2t) honey the sesame seeds over. is easier than you or on a stovetop, use a cause the juices to run orously shake the jar to chocolate chips.
overcook it.
When the meat reaches
pork chops to
desired consistency.
68C, remove and let it rest
(optional)
Always bring the meat
and left to thicken in the reached. (Turn over) TALK might think. The most thermometer to check out. the mix dressing with around
avoid drying them
for at least 5 minutes.
to room temperature
with the 25
22 | 30 JANUARY 2020 www.drum.co.za fridge overnight. It can t – teaspoon/s T – tablespoon/s c – cup/s www.drum.co.za 30 JANUARY 2020 | 23 24 | 30 JANUARY 2020 www.drum.co.za out? is easier than you acks the ingredients. www.drum.co.za 30 JANUARY 2020 |
get quite thick, so feel 1 Add all the ingredients to WITH before you start cooking. And never pierce the meat toppings. You can
free to stir in a splash a blender and blend on Cooking a flavour- Whether cooking it with a fork or knife while add different types
ful, juicy pork chop
cooking, because this will
the chops in the oven
high until a smooth and
of milk to achieve the creamy consistency is LIZIWE or on a stovetop, use a cause the juices to run of fruit, nuts or
desired consistency. reached. (Turn over) might think. The most thermometer to check out. chocolate chips.
www.drum.co.za 30 JANUARY 2020 | 23 24 | 30 JANUARY 2020 www.drum.co.za
22 | 30 JANUARY 2020 www.drum.co.za t – teaspoon/s T – tablespoon/s c – cup/s Tips and tricks to help you stay on the www.drum.co.za 30 JANUARY 2020 | 25

Tips and tricks to help you stay on the
right path BY LIZIWE MATLOHA

T CAN be difficult to get back into the PACK SOME PROTEIN POWER GO FOR GOOD GRAIN
right path BY LIZIWE MATLOHA
habit of healthy eating, especially Foods rich in protein are a key part of a Choose wholegrain foods such as

when you’re juggling work and healthy diet as it helps you feel fuller for whole-wheat bread or brown rice as they
T CAN be difficult to get back into the PACK SOME PROTEIN POWER GO FOR GOOD GRAIN
longer. Choose these healthy options:
are low GI and will keep you feeling full-
kids. But with some handy tips and
Choose wholegrain foods such as
habit of healthy eating, especially Foods rich in protein are a key part of a er for longer.
Canned fish such as tuna, mackerel
clever shortcuts you can create

when you’re juggling work and
and sardines. These are perfect for pas-
Bulgur wheat in salads and stews is a
I quick, tasty meals that are wonder- healthy diet as it helps you feel fuller for whole-wheat bread or brown rice as they
kids. But with some handy tips and
fully nutritious. longer. Choose these healthy options: at are low GI and will keep you feeling full-
tas, salads and sandwiches. Try to e
healthy and tasty alternative to rice and
clever shortcuts you can create fish at least twice a week. er for longer.
Canned fish such as tuna, mackerel
pasta. Pearl barley can be used to make
PLANNING IS KEY
I quick, tasty meals that are wonder- and sardines. These are perfect for pas- a tasty, filling risotto.
Bulgur wheat in salads and stews is a
Pork is another healthy protein, and

We’ve all been t
fully nutritious. here – you didn’t have tas, salads and sandwiches. Try to eat healthy and tasty alternative to rice and
works well in stir-fries and salads.
Another good grain to add to your diet

is quinoa, which is high in protein.
time to go to the shops, so you quickly fish at least twice a week.thy and can be pasta. Pearl barley can be used to make
Canned lentils are heal
PLANNING IS KEY used as a meat replacement in dishes a tasty, filling risotto.
Pork is another healthy protein, and

pick up a takeaway on your way home
Another good grain to add to your diet
such as chilli con carne, bolognese,
from work. The best way to avoid this works well in stir-fries and salads. KEEP YOUR HEART HEALTHY
We’ve all been there – you didn’t have

time to go to the shops, so you quickly stews and soups. Or enjoy them on their is quinoa, which is high in protein.nded
Canned lentils are healthy and can be
scenario is to plan.
Make sure you eat the recomme
Pick a day where you know you’ll have
used as a meat replacement in dishes

pick up a takeaway on your way home own. five portions of fruit and vegetables daily.
from work. The best way to avoid this such as chilli con carne, bolognese, KEEP YOUR HEART HEALTHY
Keep your salt intake low by using
enough time to cook a large batch of
Make sure you eat the recommended
stews and soups. Or enjoy them on their
r-friendly meals, for example soups
freeze
scenario is to plan. CHOOSE DAIRY WISELY herbs, spices and lemon zest to flavour
Pick a day where you know you’ll have
your food instead.
or healthy stews with a lot of veggies. own. five portions of fruit and vegetables daily.
Yoghurt is a wonderful replacement

enough time to cook a large batch of for richer dairy products. For example, if Baked is healthier than fried, so avoid
Keep your salt intake low by using
Freeze these in portions, which you can
r-friendly meals, for example soups
you want to make crea
deep-frying and rather bake or roast
freeze ly defrost on busy days. CHOOSE DAIRY WISELYmy coleslaw, use herbs, spices and lemon zest to flavour
quick
You can do the same for work lunches.
your food instead.
Yoghurt is a wonderful replacement
or healthy stews with a lot of veggies. double-cream yoghurt and just one ta- protein such as fish, chicken and pork in

Freeze these in portions, which you can for richer dairy products. For example, if the oven.
Baked is healthier than fried, so avoid
Either prepare meals that can be kept in
blespoon of mayonnaise, instead of just
quick ly defrost on busy days. you want to make creamy coleslaw, use deep-frying and rather bake or roast
Another su-
the fridge for a couple of days, or freeze
using mayonnaise.
You can do the same for work lunches.
per-healthy cook-
individual portions so you can just grab double-cream yoghurt and just one ta- protein such as fish, chicken and pork in
Yoghurt can also replace cream in

it in the morning and go. Also, pack
blespoon of mayonnaise, instead of just
the oven.
Either prepare meals that can be kept in certain dishes. ing method is to

the fridge for a couple of days, or freeze using mayonnaise. steam food –no
Another su-
Other alternatives to consider are
snacks for when hunger strikes during
Yoghurt can also replace cream in
per-healthy cook-
individual portions so you can just grab coconut milk to replace milk and crème need to add extra ST PRETORIUS
the day – it’ll help you to avoid the temp-

it in the morning and go. Also, pack fraiche to repla ing method is to
certain dishes. ce cream.
tation to buy something unhealthy.
fat.

snacks for when hunger strikes during Other alternatives to consider are steam food –no
26 | 30 JANUARY 2020 www.drum.co.za coconut milk to replace milk and crème need to add extra ST PRETORIUS
the day – it’ll help you to avoid the temp-

tation to buy something unhealthy. fraiche to replace cream. fat.

26 | 30 JANUARY 2020 www.drum.co.za

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