TUNA & BEAN SALAD

This awesome free Tuna & Bean Salad Recipe is a lovely side dish to serve at a braai or BBQ… Very quick and easy to make! Full of fibre, super healthy and great for weight loss!

Ingredients


2 x cans (175g each) tuna in brine 
1 can (410 g) butter bean or red kidney beans 
1 can (410 g) chickpeas 
60ml fresh herbs 
20 ml olive oil 
Salt and freshly ground black pepper 
1 red or green pepper, diced 
1 small onion, diced
2 stalks celery, finely sliced
handful of fresh parsley to garnish 
125ml hummus


Method

• Drain the tuna, butter beans or kidney beans and chickpeas.
• Rinse the beans and chickpeas under cold water.
• Mix the tuna, beans and chickpeas together in a salad bowl.
• Stir in the fresh herbs, oil, salt and pepper.
• Add the red or green pepper, onion and celery to the tuna mixture.
• Season to taste, garnish with parsley and serve with hummus and fresh bread or as a side dish.

Serves 4

QUICK THREE-BEAN SALAD

This free Three-Bean Salad Recipe is rich in fibre and is so quick and easy to make! An awesome side dish to serve at a South African braai!

Ingredients


300g green beans, tailed
1 (410g) can baked beans
1 (410g) can kidney beans, drained and rinsed
60ml chives, chopped or spring onions
2 Tblsp mayonnaise or plain yoghurt for the healthier option
1 pinch salt and freshly ground black pepper
3 Tblsp white balsamic vinegar


Method

• Blanch green beans in boiling water until just cooked but still crunchy and rinse in iced water.
• Mix the baked beans, kidney beans, chives, mayonnaise and balsamic vinegar together.
• Season and toss through the green beans. 

Serves 6

CHUNKY VEGETABLE & BEAN SOUP

Chase away your winter blues with this amazing Chunky Vegetable & Bean Soup! Full of wholesome vegetables and beans… feel free to add any vegetables that you love! Quick and easy microwave soup.

Ingredients


60g butter
2 large carrots, chopped
2 celery sticks, sliced
4 courgettes/zucchini, sliced
1 large onion, chopped
1 potato, peeled & chopped
1 bay leaf
2ml dried thyme
Salt & freshly ground black pepper
500ml vegetable stock.
400g can chopped tomatoes
400g can butter/broad beans, drained & rinsed (optional)


Method

• Place butter in a deep 3 litre microwave proof bowl and cook, covered with kitchen paper on high until melted.
• Add the vegetables, herbs and seasoning to melted butter and stir to combine.
• Cook covered, on high for 7 to 9 minutes until the vegetables are soft, stirring twice.
• Add the stock, tomatoes and beans to the vegetable mixture.
• Cook covered on high for about 5 minutes or until piping hot.
• Discard the bay leaf and serve hot with fresh breads.

Serves 4

LENTIL & CHICKPEA SALAD

This Free Lentil & Chickpea Salad Recipe is awesome… Feel free to substitute any of the ingredients…Jazz this salad up a little by adding some pitted olives, sun-dried tomatoes, nuts and feta cheese.

Ingredients


1 can (440g) chickpeas
1 can (440g) lentils
250g cherry tomatoes, finely diced
¼ cucumber, finely diced
2 celery stalks, finely chopped
1 onion, finely diced
30ml fresh parsley, chopped
Salt & freshly ground black pepper
80ml salad dressing of your choice.


Method

• Drain the chickpeas and lentils and rinse them under cold running water.
• Mix all the ingredients together and season to taste with salt & freshly ground black pepper.

Variation: Pitted olives, sun-dried tomatoes, nuts and feta cheese.


Serves 6

CREAMY TOMATO & RED PEPPER SOUP

This free Creamy Tomato & Red Pepper Soup is divine! The Red Pepper adds an amazing flavour to this Soup. Use plain yoghurt as the healthy alternative to cream.

Ingredients


20g butter
1 onion, chopped
1 tsp crushed garlic
2 red peppers, seeded & chopped
2 cans chopped tomatoes (410g each) 
20ml soft brown sugar
salt and freshly ground black pepper
a pinch of paprika or cayenne pepper
150ml cream or plain yoghurt
fresh chives, chopped to garnish


Method

• In a large saucepan, heat the butter and fry the onion, garlic and peppers for a few minutes. 
• Add the canned tomatoes.
• Season with sugar, salt, pepper and paprika or cayenne pepper.
• Bring the mixture to the boil, reduce the heat and simmer for 10 minutes.
• Stir in the cream or yoghurt and heat through.
• Blitz the soup if you prefer smooth soup.
• Ladle the soup into bowls and garnish with chopped chives.
• Serve with fresh bread.

Serves 4

VEGETABLE CRUDITES & SPICY AVOCADO DIP

This free vegetable crudités & spicy avocado dip recipe is a great snack to serve at parties or a healthy snack before a meal when entertaining. Vegetable crudités are a selection of fresh vegetables served with a nice dip. You may use any vegetables that you wish.

Ingredients


Vegetable Crudités:
1 small punnet of cherry tomatoes
½ a punnet button mushroom
½ a cauliflower head broken into small florets
a few celery sticks, cut into shorter sticks
a small packet of spring onions
a few carrots, peeled & sliced into thin strips
½ a cucumber, sliced into thin strips
1 small packet of radish
1 small packet of peas in pods


Spicy Avocado Dip:
2 large avocado pear’s
4 - 5 Tblsp Mayonnaise or smooth cottage cheese
3 tsp lemon juice
5ml cayenne pepper or paprika (optional)
salt & pepper to taste


Method


Vegetables:

• Wash all the vegetable well.
• Brake the cauliflower into small florets.
• Cut the celery sticks into shorter pieces.
• Trim the spring onions.
• Peel and slice the carrots into thin strips the same length as the celery sticks.
• Slice the cucumber into strips the same length as the carrots & celery sticks.
• Arrange all the prepared vegetables onto a serving platter leaving space for the dip in the centre.

Spicy Avocado Dip:

• Place all ingredients into a blender and blend on high until you have a smooth dip.
• Spoon dip into bowl and place in the centre of the platter of vegetable crudités.

Serves 4 – 6 

CRANBERRY SMOOTHIE

This free cranberry smoothie recipe is for great weight loss. This smoothie is made with Cranberries & Grapefruit… These fruits are packed with antioxidants which are great for preventing cancer, aid weight loss and are full of many vitamins.

Ingredients 


160g fresh or frozen cranberries
1 pink grapefruit, peeled & chopped
2 pears, peeled & cored
4 ice cubes crushed


Method 

• In a blender, blend the cranberries and grapefruit together first for about 30 seconds. 
• Add the pear and blend for about 45 seconds. 
• Place crushed ice into glasses and pour over fruit smoothie. 

Serves 2

BANANA HONEY & CINNAMON SMOOTHIE

Try this decadent healthy free banana honey & cinnamon smoothie recipe. Cinnamon has many health benefits… studies have shown that ½ a teaspoon of cinnamon per day will lower cholesterol levels, regulate blood sugar levels, relieves arthritic pain and many more.

Ingredients

2 banana’s chopped
300g frozen low fat plain or vanilla yoghurt
2 tsp of honey
300ml low fat milk
2 pinches of ground cinnamon

Method

• Place all ingredients (except the honey & cinnamon) into your blender and blend until smooth.
• Add the honey and give it a quick whizz to blend the honey in.
• Pour into glasses and sprinkle cinnamon on top.

Serves 2

SPICY TUNA COUSCOUS

This free spicy tuna couscous recipe is absolutely amazing!

Ingredients

15ml olive oil
1 red onion, thinly sliced
1 red pepper, sliced
1 red chilli, seeds removed and chopped
5ml ground cumin
5ml ground coriander
5ml ground cinnamon
300ml water
5ml salt
250ml couscous
2 Tblsp slivered almonds
125 ml coriander, chopped
juice of 1 lemon
2 cans (170 g each) tuna in oil, drained, reserving some of the oil
coriander leaves to garnish

Method

• In a large pan heat the olive oil over medium heat, cook the onion for 2 – 3 minutes, stirring occasionally.
• Add the tuna, red pepper, chilli, cumin, coriander and cinnamon and cook a minute or 2.
• Add the water and salt, bring to the boil and stir in the couscous, turn off the heat and cover for 15 minutes.
• As soon as the couscous is swollen, add the almonds and fluff with a fork.
• Serve and garnish with fresh coriander.

Serves 4

APRICOT DELIGHT SMOOTHIE

This free apricot delight smoothie is so delicious and very healthy. Apricots are rich in fibre, which contributes in several ways to aid in weight loss. It acts as a bulking agent, helps you feel full, and slows the release of your stomach's contents. The nutrients in apricots are good for your heart and eyes, as well as aid in fighting disease.

Ingredients

1 ½ cup canned apricot slices in a fruit
1 ½ cup low fat plain or vanilla yoghurt
2 -3 tsp honey
5 ice cubes

Method

• Place all the ingredients into a blender and blend on high until a smoothie consistency is reached.

Serves 2

TANGY TOMATO SMOOTHIE

Try this free tangy tomato smoothie which will increase your health in many ways. To mention a few tomatoes are a great source of Vitamin C, this antioxidant is great for maintaining a healthy immune system. They also contain beta-carotene and other carotenoids which have many disease-preventing properties, particularly against heart disease and cancer.

Ingredients

4 tomatoes, chopped and then frozen
400ml tomato juice
juice of 1 lemon
5 basil leaves

Method

• Place all the ingredients into a blender and blend until smooth!

Serves 2

STRAWBERRY & CELERY SMOOTHIE

Drink this delightful free strawberry & celery smoothie and watch your waistline shrink. Celery is a miracle food for dieters. Strawberries are packed with antioxidants, which will boost your metabolism and turn on your fat-burning hormone. Strawberries are packed with Vitamin C and research now shows that eating strawberries can help control blood sugar.

Ingredients

6 strawberries, chopped
3 sticks of celery, finely chopped
200ml apple juice
250ml low fat strawberry yoghurt


Method

• Blend all ingredients together in a blender until smooth.
• Serve in a tall glass with ice on a hot Summer’s day.

Serves 2

CHERRY VANILLA SMOOTHIE

Cherries are known for reducing the risk of heart disease, diabetes, lowering blood pressure and cholesterol levels. Cherries are also low in fat and regular consumption will help boost your energy levels and metabolism for effective weight loss.

Ingredients

½ teaspoon of vanilla extract
1/2 cup of low-fat milk
1 cup of unsweetened frozen cherries
1 cup of frozen raspberries
1 cups of frozen low-fat vanilla yoghurt
1 cups of ice

Method

• Put all ingredients in the blender and blend until smooth.

Serves 4

KIWI CREAM SMOOTHIE

Kiwi is rich in fibre and vitamin C, including many other health benefits. Eating kiwi regularly can help to lose weight and maintain a healthy weight.

Ingredients

4 kiwi's, peeled
200ml low fat plain yoghurt
2 tsp honey

Method

• Blend the kiw’s on high speed in a blender.
• Add the yoghurt and honey and blend until all ingredients are well blended and smooth.

Serves 2

KIWI & STRAWBERRY SMOOTHIE

Kiwi is rich in fibre and vitamin C, including many other health benefits. Eating kiwi regularly can help to lose weight and maintain a healthy weight.

Ingredients

3 kiwi's, peeled and halved
1/2 cup frozen strawberries
1 cup frozen banana slices
3/4 cup pineapple juice

Method

• Place all the ingredients into a blender and blend on high you have reached your desired consistency of smoothie.
• Garnish with a slice of kiwi and serve immediately.

Serves 2

CHERRY SMOOTHIE

Ingredients

130g cherries, stones removed
1 juicy pear, peeled and cored
150g fresh strawberries
6 ice cubes

Method

• Blend the ice cubes for a few seconds.
• Add the remaining ingredients and blend until smooth.
• Pour into two glasses and garnish with a cherry or two.

Serves 2

APRICOT SMOOTHIE

This delicious apricot smoothie recipe is very low in calories.

Ingredients

1 cup fat free natural yoghurt
1 cup tinned apricot slices(in fruit juice)
2 tbsps honey
4 ice cubes

Method

• Place the apricot, yoghurt, honey and ice cubes into a blender and blend until smooth.

Serves 2

TANGY KIWI SMOOTHIE

Ingredients

2 kiwi's peeled and sliced
2 apples cored, peeled and sliced
Juice of 1/2 a lime
200ml of orange juice

Method

• Place all ingredients into a blender and blend until smooth.
• Decorate glasses with kiwi slices.

Serves 2

CHOCOLATE DELIGHT SMOOTHIE

Delicious low calorie afternoon snack with flaxseed. Flaxseed is full of antioxidants that will boost your metabolism and omega-3 fatty acids that will curb cravings for sweets and junk food.

Ingredients

3 Tblsp cocoa powder
1 cup frozen or fresh raspberries
½ cup fat free milk
½ cup fat free plain or vanilla yoghurt
1 tsp flaxseed powder
a few ice cubes (optional)

Method

• Blend all ingredients together until smooth.
• Only add the ice if your raspberries are not frozen.

Makes 1 smoothie

PEACH & COTTAGE CHEESE SMOOTHIE

Lunch smoothie – Peaches are rich in vitamin A which help to keep your skin healthy and add colour to complexion. Peaches are also full of dietary fibre which is great for weight loss.

Ingredients

1 cup canned peaches, drained
1 cup fat free cottage cheese
1 Tblsp wheat germ
5 ice cubes

Method

• Blend all ingredients together until smooth.

Make 1 smoothie