healthy eating

Summery Grilled Sweet Potato & Bacon Salad

Grilled Sweet Potato and Bacon Salad

Grilled Sweet Potato and Bacon Salad

Ingredients

  • 800 g sweet potato, peeled, cut diagonally into 1cm slices
  • 2 tbsp olive oil
  • 200 g rindless bacon rashers, cut into strips
  • 1/2 cup Mayonnaise
  • 1 orange, rind finely grated, juiced
  • 2 baby cos lettuces, trimmed, cut into thin wedges
  • 60 g baby rocket
  • 150 g snow peas, trimmed, blanched, thinly sliced
  • 2 green shallots, thinly sliced
  • 1/3 cup walnuts, toasted, roughly chopped

Instructions

  • Heat a grill pan or electric grill to high heat. Place sweet potato in a bowl.
  • Drizzle with oil and toss to coat. Season.
  • Grill sweet potato, for 2-3 minutes each side or until tender and lightly charred. Transfer to a plate.
  • Cook the bacon, stirring often, in a nonstick frying pan over med heat for 10 minutes or until golden and crisp. Transfer to a plate lined with paper towel to drain the fat.
  • Combine the mayonnaise, orange rind and juice in a large bowl. Season with salt and pepper.
  • Arrange the lettuce, rocket, sweet potato and snow peas on serving plates. Sprinkle with bacon and shallot, drizzle with the mayonnaise mixture and top with walnuts.
https://mammachefjozi.com/summery-grilled-sweet-potato-bacon-salad/

Tuna & Avocado Salad – No Cook Dinner

Tuna & Avocado Salad – No Cook Dinner

Category: Salads

Cuisine: Fish

4

Tuna & Avocado Salad – No Cook Dinner

Gluten free, sugar free, dairy free, no cooking, no mayonnaise

Ingredients

  • 1 tins shredded tuna in oil, drained
  • 1 ripe avocado, roughly chopped
  • 1/2 cup onion, finely chopped
  • 2 tbsp olive oil
  • 4 tsp lemon juice
  • 2 tsp lemon zest
  • 2-3 tbsp chopped fresh parsley
  • 1 tsp salt
  • ground black pepper

Instructions

  • Place all of the ingredients in a bowl. Mix with a fork, mashing the avo and breaking up the tuna as you go, until the ingredients are well combined.
  • Taste for seasoning and add more oil or salt and pepper if needed, serve on your favorite sandwich bread or toast. I used sourdough bread.
https://mammachefjozi.com/tuna-avocado-salad-no-cook-dinner/

Pauli’s Tomali Baked Chicken Breast & Vegetables

Pauli’s Tomali Baked Chicken Breast & Vegetables

40 minutes

Category: Weekday Meals

Cuisine: Mediterranean

4

Pauli’s Tomali Baked Chicken Breast & Vegetables

Gluten free, sugar free, low carb. For a dairy free option, replace feta with goat's cheese or leave out entirely.

Ingredients

  • 6-8 chicken breasts
  • 1 cup Pauli's Tomali Relish
  • 600g mixed roasting vegetables
  • 1 round feta cheese
  • olive oil
  • salt & pepper

Instructions

  • Heat the oven to 200 C.
  • Place some foil into a roasting pan and fold up the edges to make a divider.
  • Spray roasting pan and foil with some olive oil cooking spray.
  • Place chicken breasts into the foil section and spread the roasting vegetables over the rest of the pan.
  • Drizzle all with some olive oil and season with coarse salt and black pepper.
  • Pour the Pauli's Tomali Relish over the chicken breasts, making sure that they are covered evenly.
  • Crumble the Feta cheese over the chicken and relish. Bake in the oven for 30-35 minutes or until chicken is cooked through.
https://mammachefjozi.com/paulis-tomali-baked-chicken-breast-vegetables/

Baby Kingklip with Tuscan Style Vegetables

Something fishy

The Mediterranean Diet prescribes plenty of fish and less meat. This baby kingklip recipe is gluten free, sugar free, super low carb and super high in nutrition.

It also tastes divine, especially made with baby kingklip, takes only 30 minutes to make and it’s so very easy!

Baby Kingklip with Tuscan Style Vegetables

Browsing around my local Food Lover’s Market for fish, I wanted something other than Hake. I noticed that 500g Hake fillets were R70 and 500g Kingklip portions were R140. Then I spotted the Baby Kingklip at R89 for 800 grams and thought this was quite a good deal. Something different and for a great price relative to their fully grown kin.

Anyway, on to the recipe!

Baby Kingklip with Tuscan Style Vegetables

30 minutes

Category: Weekday Meals

Cuisine: Fish

4-6

Baby Kingklip with Tuscan Style Vegetables

Ingredients

  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 tsp crushed garlic
  • 1/2-1 tsp chilli flakes (to taste)
  • 2 tsp fresh rosemary finely chopped (optional)
  • 2 tins peeled & diced tomatoes
  • 2 tins cannelini beans, rinsed and drained
  • 200 g fresh baby spinach, washed and dried
  • salt and pepper
  • 800 g baby kingklip or hake fillets, patted dry and seasoned with salt and pepper
  • fresh parsley and lemon to garnish
  • juice of 1 lemon

Instructions

  • In a large, deep pan with a lid, heat 1 tbsp olive oil. Add onion and 1 tsp garlic. Saute until onion has softened. Garlic mustn't brown.
  • Add chilli flakes and rosemary if using. Add diced tomatoes and cannelini beans. Stir well then cover the pan, and reduce heat to simmer while cooking the fish.
  • In a large non stick pan on med-high heat, add 1 tbsp olive oil and 1 tsp garlic. When garlic is sizzling, add fish fillets and cook for a couple of minutes. Lift the edge of the fish when it is becoming opaque on top, and see if it is nicely browned on the bottom. Carefully turn the fish using a spatula. While fish cooks on the second side, add fresh spinach to the bean and tomato mixture. Stir well, and replace the lid. Turn off the heat. Allow the spinach to wilt. Check for seasoning. Stir.
  • Squeeze fresh lemon juice over the cooked fish fillets.
  • Divide the vegetable mixture among your plates or bowls.
  • Top each with a fish fillet, and garnish with parsley and a wedge of lemon if desired.
https://mammachefjozi.com/baby-kingklip-with-tuscan-style-vegetables/

Mediterranean Chicken & Potatoes

Mediterranean Chicken & Potatoes

50 minutes

Category: Weekday Meals

Cuisine: Mediterranean

4-6

Mediterranean Chicken & Potatoes

Ingredients

  • 8 skin-on , bone-in chicken thighs
  • 1/2 cup lemon juice
  • 4 tbsp olive oil
  • 2 tbsp red wine vinegar
  • 4 tsp crushed garlic
  • 3 tsp dried basil
  • 2 tsp dried oregano
  • 2 tsp dried parsley
  • 2 tsp salt
  • 6-8 potatoes, quartered
  • 1 red onion, cut into wedges
  • 1 red pepper (capsicum), deseeded and cut into wedges
  • 1 zucchini, sliced
  • 4 tbsp pitted Kalamata olives
  • Lemon slices, to serve

Instructions

  • Pat thighs dry with paper towel. In a shallow oven dish, combine lemon juice, 2 tablespoons of olive oil, vinegar, garlic, basil, oregano, parsley and salt. Pour out half of the mixture into a jug and set aside for later.
  • Add the chicken to the mixture in the oven dish and coat evenly. Cover and marinate for 15 minutes if rushed; 1 hour if time allows; or over night, turning each chicken thigh occasionally in the marinade.
  • Preheat oven to 220°C. Heat 1 tablespoon of olive oil in a large pan or skillet over med-high heat. Sear the chicken on both sides until golden brown (about 4 minutes per side). Place chicken pieces back into the oven dish, then arrange the vegetables around the chicken. Drizzle vegetables with the marinade from the jug, tossing them through the oil mixture to coat evenly.
  • Cover the dish with or foil and bake until the potatoes are soft and the chicken is completely cooked through (about 35 minutes). Change oven setting to grill, uncover and cook for a further 5-10 minutes, or until chicken and potatoes are crispy and golden brown.
  • Serve with olives and lemon slices.
https://mammachefjozi.com/mediterranean-chicken-potatoes/

Pauli’s Food Co. Wholegrain Calamari Wraps with Saffron Chutney Chilli

Wholegrain Calamari Wraps with Saffron Chutney Chilli

I have come to absolutely adore Pauli’s Food Company’s sauces and marinated veggies, not only because they’re the perfect companion to any dish ever but also because they have such a great attitude towards food and they’re pretty great people too! No preservatives, additives, colourants and just simply delicious, good food made with love and the freshest ingredients.

Pauli's Food Co. Wholegrain Calamari Wraps Saffron Chutney Chilli

Check out their website for stockists.

These calamari wraps are absolutely amazing with Pauli’s Saffron Chutney Chilli. Add some optional humus or plain cream cheese.

Pauli’s Food Co. Wholegrain Calamari Wraps with Saffron Chutney Chilli

Category: Weekday Meals

Pauli’s Food Co. Wholegrain Calamari Wraps with Saffron Chutney Chilli

Ingredients

  • Wholegrain tortilla wraps
  • lettuce, sliced into ribbons
  • cherry tomatoes, halved
  • baby cucumber, quartered and sliced
  • yellow pepper, cut into thin strips
  • 2 tbsp butter
  • 1 tsp crushed garlic
  • juice of half a lemon
  • 400g calamari rings
  • Pauli's Saffron Chutney Chilli

Instructions

  • Heat butter in a frying pan on the stove over med-high heat.
  • Add garlic and saute for 30 seconds.
  • Add a splash of olive oil (this will stop the butter from browning too much).
  • Add the calamari rings and lemon juice.
  • Saute until just opaque (2-3 minutes).
  • Heat tortilla wraps as per packet instructions, I prefer heating them in a non stick pan.
  • Place lettuce on wrap, with tomatoes, cucumber, peppers and top with calamari rings.
  • Wrap up, serve and enjoy!

Notes

I would cook the calamari in the Pauli's sauce if not for the boys. It's slightly too hot for them so I add it to ours after as a condiment. Add humus, cream cheese or any veg you prefer to add. A super quick meal guaranteed to leave smiles on faces!

https://mammachefjozi.com/paulis-food-co-wholegrain-calamari-wraps-saffron-chutney-chilli/

Pork Chops with Couscous, Butternut & Ricotta Spinach

Pork Chops with Couscous, Butternut & Ricotta Spinach

4-6

Pork Chops with Couscous, Butternut & Ricotta Spinach

Butternut and creamy ricotta spinach is always a winning combination. Add wholewheat couscous which is fat free, sugar free and rich in fibre for a healthy side, with lean pork chops as protein for a nutritious weekday meal!

Ingredients

  • 200 g frozen spinach, thawed, well drained
  • 80 g ricotta
  • 1 tsp crushed garlic
  • 2 tbsp cream/coconut cream
  • pinch of ground nutmeg
  • 1 butternut, cut into chunks
  • 1 cup wholewheat couscous
  • 1 vegetable stock pot
  • 4-6 pork chops
  • ground salt & black pepper
  • olive oil

Instructions

  • Preheat oven to 200 C.
  • Place butternut into a shallow oven dish lined with baking paper.
  • Drizzle with olive oil and season with half the garlic, salt and pepper.
  • Bake in the oven for 20-25 minutes or until tender.
  • Boil water in the kettle.
  • Place 1 cup dry couscous to a bowl, add 1 cup of boiling water and vegetable stock pot. Mix well to dissolve stock pot.
  • Add a dash of olive oil and cover with clingwrap. Leave to stand.
  • Rub pork chops with a drizzle of olive oil, season with salt & pepper.
  • Grill on a hot electric grill or grilling pan until nicely browned on both sides and cooked through. Remove from heat.
  • Meanwhile, mix together frozen spinach, ricotta, remaining garlic, cream and nutmeg.
  • Place into a small saucepan over medium heat and cook for about 10 minutes.
  • When couscous has absorbed all the moisture, remove cling wrap and fluff with a fork.
  • Serve and enjoy.
https://mammachefjozi.com/pork-chops-couscous-butternut-ricotta-spinach/

Steak with Potato Wedges and Fresh Vegetables

Steak with Potato Wedges and Fresh Vegetables

Category: Weekday Meals

4-6

Steak with Potato Wedges and Fresh Vegetables

Your favourite cut of steak, grilled and served with baked potato wedges and steamed vegetables. Simple and healthy. Gluten free, sugar free, dairy free, high in protein. If anyone is avoiding carbs, cut out the potatoes and give yourself an extra serving of veg.

Ingredients

  • 4 beef steaks (your favourite cut)
  • 8 potatoes, cut into wedges
  • handful green beans, tips trimmed
  • 4 large carrots, halved and sliced into sticks
  • 1-2 tsp crushed garlic
  • 1/2 -1 tsp dried rosemary
  • olive oil
  • ground salt & black pepper

Instructions

    Potato Wedges
  • Preheat oven to 200 C.
  • Line an oven tray with baking paper. Spread potato wedges out evenly on the baking paper.
  • Drizzle with olive oil, evenly sprinkle with garlic & rosemary, season with ground salt & black pepper.
  • Place into the oven and bake for about 30 minutes or until golden brown.
    Steak
  • While potatoes are cooking, rub the steaks with a little olive oil & season with salt & black pepper.
  • Place onto a hot electric grill or steak pan.
  • Cook to your preference, turning once.
  • When done, remove from the heat and set aside, covered, to rest.
    Vegetables
  • Steam carrots and green beans for 5-6 minutes until just tender but still firm.
https://mammachefjozi.com/steak-potato-wedges-fresh-vegetables/

Pauli’s Anytime Brinjal & Peppers Veggies & my Brinjal Blooper

Pauli’s Anytime Brinjal & Peppers Veggies

I must honestly tell you that Pauli’s sauces and veggies have become an absolute staple in Mamma’s house! Literally from breakfast to dinner, midnight snack and daytime snack, there is nothing you can’t do with their range. If you have followed me for a while, you would have noticed them pop up every now and then in my recipes.

There’s only one thing I really dislike eating and that is brinjal. As a child, the silly things grew in my back yard. Every day when I got home from school I had to water them (and the tomatoes and the rest of the veggie patch). I didn’t grow up in a house of cooks at all and the brinjal (silly eggplant) would be basically boiled and plopped on a plate for dinner. It actually made that exact sound… plop. It was awful!

Pauli’s Kitchen

Enter Pauli’s sauces! One lovely, sunny day in Jozi, I was fortunate enough to go over to the place where it all happens. The kitchen at Pauli’s is warm and inviting, your senses tingle with the smells of spices and freshly chopped chillies and brightly coloured vegetables. The place has a glow about it – not only from the heat of the chillies, mind you!

A whole spread was laid out and we chatted over breads and cheese, the whole range of sauces and veggies. Inevitably I was reintroduced to the brinjal in a few different forms. At first, not wanting to say I can’t stand the offensive little eggplant, I took a teeny weeny little forkful… hang on a minute… I had to go back for another little forkful!

pauli's sauces

Happily, I could then tell them about my brinjal issues and how I never ever would have picked up that bottle before! I could honestly declare myself converted! The only disclaimer is that I will only eat brinjals if they come in a Pauli’s bottle. I’m still nervous of brinjals in their natural form.

Since then, Pauli’s have become a MammaChef Jozi blog sponsor, an HR business client and more importantly a friend and an inspiration. Every so often, I will be featuring some dinner inspiration with Pauli’s sauces. You can find their stockists here and also have a peek at their fantastic website, gifts, recipes etc. Of course you can drop me an email with your order and I’ll make sure that the good stuff gets to you asap!

Here’s the Meat Free Monday recipe from their very own recipe book, featuring Pauli’s delicious (and I really mean that) brinjal & peppers!

Pauli’s Anytime Brinjal & Peppers Veggies

10 minutes

25 minutes

35 minutes

Category: Meat Free Mondays

Cuisine: Vegetarian

4

Pauli’s Anytime Brinjal & Peppers Veggies

A quick, healthy Meat Free Monday meal packed with nutritious vegetables. Pauli's Anytime Brinjal & Peppers is a fantastic taste addition! Find stockists at www.paulisfood.com

Pauli's Food is a proud sponsor of MammaChef Jozi recipes.

Ingredients

  • 2 tbsp butter
  • 8 tbsp olive oil
  • 260g broccoli
  • 200g yellow patty pans
  • 260g cherry tomatoes
  • 1 onion
  • 260g mushrooms
  • 8 forkfuls Pauli's Anytime Brinjal & Peppers
  • salt & pepper to taste
  • 1/2 cup Parmesan cheese

Instructions

  • Pre-heat oven to 180 C.
  • Roughly chop all the veggies into chunks.
  • Add the butter & 2 tbsp olive oil into a flat oven dish.
  • Place the dish into the oven for about 30 seconds to melt the butter.
  • Remove from the oven & add all the vegetables to the dish.
  • Add the Anytime Brinjal & Peppers & mix together.
  • Drizzle the remaining olive oil over the veggie mixture.
  • Season with salt & pepper.
  • Bake for about 20 - 25 minutes.
  • Sprinkle with Parmesan and serve.
  • Ideal as a meat free main with ciabatta bread, or as a side with meat of your choice.
https://mammachefjozi.com/paulis-anytime-brinjal-peppers-veggies/

Beautiful Intention Part 2 – Eating Balanced & Nutritious Meals

Eating positive!

Beautiful Intention Part 2 - balanced nutritious meals

 

Now that we’re drinking more water and have the blood flowing through the body smoothly, one of the basics is in place. The next step is to consider the food. Here’s your guide to cooking and eating healthy, balanced and nutritious meals.

Obviously there are a multitude of different diets out there, many of which make some sense and many of which just don’t.

My personal opinion with regards to healthy eating is the same as with most things, life’s too short to be worried about a complicated diet that involves a million rules, counting of any kind (I count enough in my business) or not having wine! I feel it’s best to keep it simple and delicious, again treating your body with love and not punishment.

I also mentioned my food philosophy in a post from last year, which essentially echoes the philosophy of Jamie Oliver.

The philosophy of eating

The main thing is that food shouldn’t be made to be an enemy. The latest research that aimed to determine which was the most evil between carbohydrates and fat may surprise you in its outcome. You can read the article here. What it boils down to (and while I’m at it, don’t boil your veggies) is that neither actually makes much difference!

What does matter is the quantity (amount of calories) and quality of the food you’re eating! You don’t have to go counting every calorie but eat sensible portions and make healthy choices. One thing that must be avoided though, is sugar.

Why avoid sugar?

I always want to know the why’s. Aside from weight loss, here’s a quick list of reasons to avoid sugar from MindBodyGreen.com

  • Directly linked to higher levels of anxiety, stress and depression
  • causes inflammation which in turn
  • negatively impacts the immune system
  • increases blood pressure
  • adversely affects mental function
  • Speeds up ageing and can cause acne
  • Blood Sugar spikes and crashes, affecting energy levels
  • Increases risk for chronic diseases such as heart disease and diabetes.

How to avoid sugar

Cooking your meals from scratch using fresh ingredients means that you avoid eating processed foods, premade sauces and meals that contain high amounts of sugar (and sodium).

Ditch the sweets for fresh fruits and berries, nuts and look for snack or treat recipes you can make with eg. raw honey, nut butters and dark chocolate. There are soooooo many different options for healthier choices.

Dump the fizzy colddrinks and fruit juices and instead, drink water*, unsweetened rooibos or herbal teas etc.

Don’t choose low fat products as they generally contain added sugar to make up for the taste.

Healthy eating

Beautiful Intention Part 2 - balanced nutritious meals

After all this, what are the healthiest food and diet choices?

Firstly, crash diets and fads are so old hat. The only way to lose weight and maintain a healthy lifestyle is with a sustainable eating plan, balance and moderation and yes, some exercise. You don’t need a gym, walking is also great and there are various fantastic workout apps including all different kinds of exercise.

Back to food!

The Mediterranean Diet is my guideline of choice for several reasons. It’s widely known as the world’s healthiest diet mainly because it largely reduces risk of heart disease, strokes and cancer. Let’s be honest, if your heart has stopped working it won’t really matter what your body looks like.

It also wards off chronic disease, promotes brain health, aids weight loss and slows ageing… what more could you possibly want?!

The key aspects of the Mediterranean Diet are:

  • plenty of fresh seasonal vegetables and fruits
  • fish and white meat, with red meat in moderation
  • whole grains along with nuts, beans, lentils and seeds
  • olive oil for the win!
  • lots of herbs and spices for wonderful flavour without excess salt
  • limit dairy to hard cheeses and plain yoghurt
  • a glass of red wine daily (again, moderation applies)

Stay away from the cakes, sweets and processed foods. Stick to produce as close as possible to it’s natural form. Choose whole grain over white.

Give yourself a treat now and then! Don’t be mean to yourself for having a block or two of that choccie, it’s not going to crush the scale tomorrow morning… a small treat once a week is fine.

What appeals most to me about the Mediterranean Diet is that it’s the closest to the way we eat as a family in any case, therefore I don’t have to make different meals for different people.

If I don’t feel like having pasta for example, I simply don’t dish the pasta portion and happily have the delicious protein and veggies or salad. It’s uncomplicated, easy to cook, incredibly tasty, GOOD food!

Change your mind – change your life

Food is a friend. You don’t need to make it your enemy. Approach food with positive energy, cook with love, feel the joy of sharing healthy, nutritious meals with your family and caring for your body in the most loving way. You will be surprised at how much this changes your relationship with food as well as your body!

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