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20 November 2018Last updated
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Lean and delicious

Nourish your body with these tasty calorie-counted recipes, which are low in fat but high in health-promoting fruits and vegetables

Camera Press
28 Jul 2015 | 12:00 am
  • Garden crunch salad.

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  • Thirst quenchers.

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  • Good-start breakfast.

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  • Fruity fried fish.

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Garden crunch salad

Serves 6
Nutritional information per serving
Calories: 235
Protein: 17g
Carbohydrates: 17g
Total fat: 10.7g
Total fibre: 6.9g
Dieticians say: Have at least two vegetables of different colours on your plate. Orange vegetables usually have a high GI (glycaemic index, which increases your blood sugar levels), so combine them with greens.

Ingredients
For the vegetables
4 x 250g vegetables of your choice, chopped
Group 1: carrots, butternut squash, onions, sweet potato
Group 2: asparagus, green beans, red cabbage, cauliflower, broccoli, baby marrows, mushrooms
1 tbsp olive oil 

Whole garlic bulb
Rosemary and thyme sprigs
Sea salt and black pepper
A few rocket leaves
For the nutty dressing
125g almonds, cashews or pecan nuts
1 tbsp sunflower seeds, toasted
Pinch salt
1 small garlic clove, crushed
1 spring onion or ½ chilli, chopped
125ml rooibos tea
1 tbsp olive oil
1 tbsp freshly squeezed lemon juice

Method

1 To cook the vegetables, preheat the oven to 190°C.

2 Put group 1 vegetables in a single layer in a roasting tin. Sprinkle with the oil and add garlic, herbs, salt and pepper. Roast for 30 minutes, adding group 2 vegetables about halfway through the roasting time.

3 Arrange the veggies on a platter and top with rocket leaves.

4 To prepare the dressing, mix all the ingredients. Add to the salad.

Thirst quenchers

Fruit water
Dieticians say: Make sure you drink enough liquid to prevent dehydration and fluid retention. Water is always the best option; steer clear of store-bought flavoured water, which often contains added sugars or sugar-substitutes. Jazz up natural water yourself by adding cucumber or lemon slices, orange slices with cinnamon sticks and mint or strawberries with mint, along with ice cubes.
Fruit teas
Dieticians say: Rooibos is a great alternative to water as it’s a good antioxidant and contains no caffeine. Flavour it by adding lemon, mint or berries.
Smoothies
Dieticians say: Smoothies made with a variety of fresh fruit and vegetables and plain yogurt are satisfying and refreshing. These nutritious drinks help boost your immune system because they’re packed with antioxidants. Add a few spoonfuls of oat bran for a more substantial smoothie that will keep you feeling full for longer.
Red smoothie
Makes 2
Nutritional information per smoothie
Calories: 99
Protein: 2.8g
Carbohydrates: 19g
Total fat: 1.4g
Total fibre: 0.7g


Ingredients
250ml freshly squeezed orange juice
150ml water
175g beetroot and red fruit such as berries
80ml plain yogurt
Honey to taste
A few spoonfuls of oat bran (optional)
Salt (optional)

Method

1 Blitz all the ingredients in a food processor until smooth.

Good-start breakfast

Dieticians say: Making an omelette with only one egg yolk and two egg whites reduces its fat content. Mix with veggies instead of cheese and serve with unbuttered 
low-GI bread or rye bread.
Makes 1
Nutritional information per serving
Calories: 320
Protein: 20.4g
Carbohydrates: 46.9g
Total fat: 7.3g
Total fibre: 7g

Ingredients
Roma tomatoes seasoned with salt, freshly ground black pepper and a pinch of sugar
30ml sun-dried tomato pesto
1 slice turkey bacon

2 eggs (use only 1 yolk)
1 tsp oil
Rocket or pea shoots to garnish

1 slice low-GI bread or rye bread, toasted


Method

1 Preheat the oven to 180°C.

2 Arrange the seasoned tomatoes on a baking sheet and roast for 10-15 minutes or until the skins begin to burst.

3 Remove from the oven, add the sun-dried tomato pesto and mix.

4 Put the turkey bacon on a separate baking sheet and grill until slightly crisp.

5 Separate the eggs and whisk the egg whites until stiff. Whisk 1 egg yolk and fold in the egg whites. Season.

6 Heat the oil in a pan and pour in the egg mixture. Fry until the mixture is brown and firm underneath. Turn and cook the other side until done.

7 Slide the omelette on to a plate, spoon the tomatoes and ham on top and fold over.

8 Garnish with rocket or pea shoots and serve with toast.

Fruity fried fish

Dieticians say: Half your plate should contain vegetables and fruit and the other half should be divided equally between low-fat protein and low-GI carbohydrates.
Serves 4
Nutritional information per serving
Calories: 450
Protein: 58.3g
Carbohydrates: 16.3g
Total fat: 14.5
Total fibre: 3g

Ingredients
Fruit salsa
¼ cucumber, diced
¼ pawpaw, diced
1 slice of melon, diced
6 rosa tomatoes, diced
1 spring onion, chopped
½ avocado, diced (optional)
30g chopped fresh coriander
1 lime or lemon, juice and zest of
Fish
4 fillets (200g each) of fresh white fish with skin
15ml olive oil juice and zest of 1 lime or lemon
Watercress to garnish (optional)

Method

1 To make the salsa, mix the ingredients and set aside.

2 Season the fish with salt and set aside.

3 Just before you want to serve heat the oil in a frying pan. Fry the fish fillets skin side down until brown. Turn and season with the lemon or lime juice and zest.

4 Cover and steam-fry until the fish is just done: the flesh should be opaque and flake easily with a fork. Season with pepper.

5 Transfer the fish to a plate, spoon over a little of the pan juices and top with a scoop of salsa.

6 Garnish with the watercress (if using).

7 Serve with a low-GI carbohydrate such as brown basmati rice or sweet potato.

Camera Press

Camera Press