“Plankie” Steak with Barley Medley and Broc-cauli Mash
Servings
4
servingsPrep timeminutes
Cooking timeminutes
Ingredients
- For the barley medley
187.5 mL pearled barley (¾ cup)
375 mL water (1.5 cups)
1 mL salt
10 mL olive/ canola oil (2 tsp)
2 large red or brown onions, sliced
15 mL brown sugar (1 Tbsp)
15 mL balsamic vinegar (1 Tbsp)
150 g green beans, steamed
100 g asparagus, steamed
- For the steak
600 g sirloin or rump steak (raw weight)
10 mL canola oil (2 tsp)
5 mL lemon juice
Ground black pepper to taste
- For the broc-cauli mash
1 medium head of cauliflower (265 g)
2 medium heads of broccoli (400 g)
60 mL low fat plain yoghurt (4 Tbsp)
Black pepper (two grinds)
Method
- Bring 375 mL of water to the boil. Add the barely and salt. Simmer until soft (45 minutes).
- Meanwhile, start with the caramelized onions.
- Add the olive/ canola oil and sliced onion to a non-stick pan and cook on a low heat (stirring occasionally) for 15-20 minutes. Don’t be tempted to turn the heat up, as you don’t want the onions to burn, only to “sweat”.
- Then start with the broc-cauli mash
- Remove the florets from the cauliflower and broccoli heads. Steam the broccoli, cauliflower until soft (10-15 minutes). Set aside.
- Continue with the caramelized onion mixture.
- When onions have softened turned golden, add sugar and balsamic. This will start the caramelisation process. Continue to cook onion over low heat for a further 5-10 minutes, stirring occasionally, until sticky and caramelised. Set aside.
- Then start with the vegetables for the barley medley.
- Steam the asparagus and green beans for only 5-10 minutes as they should still be bright green and crisp.
- Then start with the steak.
- Add the olive oil to a griddle pan and lightly fry the steak for 6 minutes each side (medium rare). Between turns add the lemon juice. Remove from the heat once you are happy with how the steak has cooked through.
- While you are waiting for the steak to cook, finish off the broc-cauli mash.
- Add the yoghurt and pepper and blitz until smooth.
- Now assemble the barley medley by straining the barley, mix in the caramelized onion and toss the asparagus and green beans into the barley and onion mixture.
- Now that your steak is ready, cut into slices (“plankie” steak) and serve on top of the barley medley with a generous dollop of broc-cauli mash.
Notes
- NUTRIENTS PER SERVING (550 g)
Energy 2143 kJ
Protein 46.4 g
Carbohydrates 42.0 g
Total Sugars 10.8 g
Added sugar 3.0 g
Fat 12.5 g
Saturated fat 3.3 g
Fibre 13.5 g
Sodium 254 mg - One serving is equivalent to 2 carbohydrates, 6 proteins and 2 vegetables.
- Dietitian notes:
This recipe contains four different vegetables which will all add to your vitamin and mineral intake. Your body far prefers receiving nutrients from foods as opposed to vitamin supplements. The barley used in the recipe is slightly different to what one would usually serve with steak but we encourage you to break the mould and serve high fibre grains and a variety of vegetables with your favourite proteins after all steak is a classic favourite in South Africa. Note the higher energy and protein content therefore it would be better if this meal isn’t eaten on a regular basis. - Super sensitive tummy notes:
The asparagus, onion and yoghurt are not suitable in this recipe. Instead of the asparagus, rather use julienne sliced carrots or baby marrow. Instead of the low fat plain yoghurt rather use lactose free yoghurt or 4 Tbsp smooth cottage cheese. Instead of the caramelized onion, rather use the tops of a bunch of spring onions (16g) chopped finely and tossed through the barely.
The post “Plankie” Steak with Barley Medley and Broc-cauli Mash appeared first on Catherine Day Dietitians.
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Chicken Cottage Pie
Servings
4
servingsPrep timeminutes
Cooking timeminutes
Ingredients
2 medium potatoes (200 g)
400 g chicken fillets, cut into small cubes
30 ml flour (2 T)
10 ml Cajun Spice (2 t)
10 ml butter (1 T)
30 ml canola oil (2 T)
1 small onion, chopped
250 g mushrooms, thickly sliced
10 ml chicken stock powder, low sodium (1 t)
125 ml hot water (½ c)
100 ml medium fat milk (2/5th c)
15 ml tomato paste (1 T) or 30 ml tomato puree (2 T)
finely snipped chives to garnish
125 g butter beans (½ x 410g) tin
grated nutmeg
2.5 ml salt (1/2 t)
Method
- Peel the potatoes and cut into cubes.
- Boil for 10 minutes while making the pie filling. (or microwave on high for 6 minutes).
- Mix the flour and Cajun spice in a soup plate and toss the chicken cubes lightly in this mix to coat lightly.
- Heat a dry frying pan over high heat. Add the butter and oil and briefly brown the chicken in two batches.
- Work quickly and do not cook the chicken right through.
- Remove the chicken with a slotted spoon and keep on the side.
- Add a little water to the pan and stir-fry the onion until golden.
- Add the sliced mushrooms and stir-fry for a minute or two.
- Sprinkle with the chicken stock powder, and add the 125 ml water and the 100 ml milk.
- Bring to the boil to thicken the sauce while scraping the pan to loosen all the brown bits.
- Add the tomato paste or tomato puree.
- Add the cooked chicken with any juices that might have leaked out.
- Heat through. If the sauce is too thick add 2-4 tablespoons of water.
- Stir in the snipped chives and spoon into a pie dish.
- Liquidize the drained butter beans with 30 ml medium fat milk (2 T) until smooth.
- Add the cooked potato cubes and whiz until just mixed.
- Stir in a little grated nutmeg and the ½ t salt (2.5 ml).
- Spoon mash over the chicken pie filling.
- Bake under a hot grill for 5 – 7 minutes until the potato topping starts turning brown.
- Serve with a large green salad, or two cooked vegetables to make a balanced meal.
Notes
- NUTRIENTS PER SERVING (350 g)
Energy 1374 kJ
Protein 29.1 g
Carbohydrates 20.6 g
Total sugars 2.9 g
Added sugar 0.0 g
Total Fat 12.4 g
Saturated fat 2.9 g
Fibre 4.7 g
Sodium 724 mg - One serving is equivalent to 1 carbohydrate, 4 protein and 1 vegetable.
- Dietitian notes:
Adding the liquidized butterbeans to the mashed potato, and whizzing them in a food processor with a dash of nutmeg, makes yummy mash and adds the necessary fibre for those troubled tummies. - Super sensitive tummy notes:
This recipe may not be suitable for those in the elimination phase of the low FODMAP concept as it contains onions, mushrooms and butter beans. However, adaptions can be made as follows:
– Rather use baby marrow instead of mushrooms
– Rather use the green tops of spring onions instead of onion
– Rather use tinned lentils instead of the butter beans - Worried about the lactose content?
Lactose may aggravate IBS symptoms in a few people at levels of more than 12 g lactose per day for those who are sensitive to lactose. However, each person has their own tolerance level for lactose. In this recipe, each serving of this meal contains only 1.2 g lactose from the milk. Thus the small amount of lactose in this pie should not affect most troubled tummies.
The post Chicken Cottage Pie appeared first on Catherine Day Dietitians.
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Vegetable Curry
Servings
4
servingsIngredients
15 ml oil, canola, olive or avocado (1 T)
1 small onion, peeled and finely chopped
20 ml masala curry mix (powder) (1 T + 1 t)
2.5 ml dried chilli flakes or powder (1/2 t)
2.5 ml ground cumin (1/2 t)
2.5 ml ground coriander (1/2 t)
2.5 ml ground turmeric (1/2 t)
10 ml fresh ginger root, grated (2 t) or 2.5 ml ground ginger (1/2 t)
20 ml fresh crushed garlic (4 t) or 4 cloves garlic, peeled and finely chopped
1 apple or firm yellow peach, peeled and grated
4 courgettes / baby marrows, cut into thick slices
250 ml broccoli florets (1 c)
2 carrots, peeled and cut into thin slices
2 yellow or red peppers, cut into strips
2 tomatoes, chopped
250 ml water (1 c)
410 g baked beans (or butterbeans or chickpeas) (1 x 410g tin)
5 ml salt (1 t)
20 g fresh coriander leaves, optional
Method
- Heat the oil in a large saucepan with a lid, and sauté the chopped onions until just transparent.
- Add the masala powder, chilli, cumin, coriander, turmeric, fresh ginger and garlic and stir fry to bring out the curry flavours.
- Add the grated apple or peach and stir fry long enough to coat the fruit with the curry spices.
- Add the chopped vegetables, and stir fry to coat with the spices.
- Add 250 ml water.
- Add the drained tinned butterbeans or chickpeas. (No need to drain baked beans).
- Simmer for another 10 – 15 minutes to cook the vegetables. Do not overcook.
- Check the flavour of the curry and season with the salt, as required.
- Garnish with fresh coriander leaves.
- Serve the vegetable curry on rice or cooked barley and sambals such as chopped tomato and onion, cucumber in fat- free plain yoghurt, some sliced banana in lemon juice and a little chutney.
Notes
- Nutrients per serving (390 g)
Energy: 944 kJ
Protein: 9.0 g
Carbohydrates: 34.0 g
Total sugars: 14.0 g
Added sugar: 4.6 g (in the baked beans)
Fat: 4.8 g
Saturated fat: 0.7 g
Fibre: 12.9 g
Sodium: 856 mg
One serving is equivalent to 1 carbohydrate, 1 protein, 1 fat and 2 vegetables
The post Vegetable Curry appeared first on Catherine Day Dietitians.
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Beef and Butternut Casserole with Mushrooms and Tomato
Servings
4
servingsA delicious one pot meal!
Ingredients
1 onion
1 leek
4 cloves garlic
2 rashers bacon, optional
2 sprigs fresh rosemary
10 ml olive oil
2 bay leaves
1 butternut (800 g)
250 g mushrooms, mixed are most delicious
410 g tinned chopped tomatoes (1 x 410 g tin)
150 ml red wine, optional
500 g beef goulash pieces, check for minimal visible fat.
8 black olives
2.5 ml salt & freshly ground black pepper (½ t)
Method
- Preheat the oven to 180ºC
- Peel the onion and cut into eighths. Trim, wash and slice the leek. Peel and slice the garlic.
- Heat a large pan or ovenproof casserole on medium heat.
- Finely slice the bacon. Pick the leaves off the rosemary sprig and chop finely.
- Pour the olive oil into the hot pan, add the sliced bacon, chopped rosemary and the bay leaves and gently fry, stirring regularly.
- Add the sliced garlic, chopped onion and leek and cook for 10 minutes, stirring regularly.
- Meanwhile, peel and cut the butternut into bite size cubes and add to the pan.
- Clean the mushrooms and cut off the stems. Add both the stems and whole mushroom tops to the pan.
- Add the meat cubes, pour over the wine and simmer for 10 minutes.
- Add the tinned tomatoes.
- Rinse the tomato tin out with quarter tin of water and add to the pan or casserole.
- De-stone the olives by cutting in half. Add to the casserole and mix in gently.
- Bring the casserole to a boil and then place in the pre-heated oven to bake for 45 mins, until thick and delicious.
- Serve on its’ own as a complete balanced meal.
Notes
- NUTRIENTS PER SERVING (600 g)
Energy: 1918 kJ
Protein: 30.3 g
Carbohydrates: 31.3 g
Total sugars: 4.5 g
Added sugar: 0.0 g
Total Fat: 18.5 g
Saturated fat: 7.7 g
Fibre: 7.7 g
Sodium: 682 mg
One serving is equivalent to 1 carbohydrate, 4 protein and 4 vegetables
The post Beef and Butternut Casserole with Mushrooms and Tomato appeared first on Catherine Day Dietitians.
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Fishcakes
Servings
16
fishcakesIngredients
400 g Pilchards in tomato sauce (1 tin)
2 large eggs, beaten
1 medium onion, finely chopped
1 medium carrot, finely grated
1 medium baby marrow, grated
1 medium green pepper, diced in small pieces
15 ml lemon juice (1 Tbsp)
60 ml of fresh coriander (¼ cup or 10 g)
60 ml of fresh parsley (¼ cup or 10 g)
10 ml paprika (2 tsp)
5 ml barbeque spice (1 tsp)
15 ml fresh ginger, grated (1 Tbsp)
1 ml cayenne pepper (optional)
125 ml cake flour (½ cup)
60 ml oat bran (¼ cup)
1 ml salt
Ground black pepper to taste
10 m canola oil (2 tsp)
Method
- Pour the tinned fish into a bowl and flake the fish along with the soft small bones using a fork. The bones are a very good source of calcium and thus should not be discarded.
- Beat the eggs into the fish mixture.
- Add the onion, grated carrot and baby marrow, diced green pepper, lemon juice, coriander, parsley, paprika, fresh ginger, barbeque spice and cayenne pepper to the fish mixture.
- Add the cake flour, oat bran, salt and pepper and mix well with a wooden spoon.
- Add half of the canola oil to a non-stick pan. Once hot, tilt the pan to spread the oil over the pans surface, add four spoonful’s of the fish mixture into a pan and flatten using an egg lifter.
- Lightly fry on one side until golden brown and only then turn over to fry the other side until golden brown. Remove from the heat and repeat the process.
- Place the ready-cooked fishcakes onto a paper towel and pop into a warm oven (90°C) until the remainder of fish cakes are cooked.
- Serve with lemon or lime slices, a fresh large green salad with balsamic vinegar dressing and one serving of the mash on the chicken cottage pie topping (why not purchase your own copy of food for sensitive tummies to find the recipe to make mash potatoes with a higher fibre content).
Notes
- NUTRIENTS PER SERVING (4 fishcakes, 250 g)
Energy: 1218 kJ
Protein: 26.1 g
Carbohydrates: 24.5 g
Total Sugars: 2.4 g
Added sugar: 1.5 g
Fat: 8.4 g
Saturated fat: 1.8 g
Fibre: 4.6 g
Sodium: 634 mg
One serving is equivalent to 1 carbohydrate, 3 proteins and 1 vegetable.
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Rooibos and Berry Ice Tea
Servings
4
servingsIngredients
250 mL boiling water
1L chilled water
4 rooibos tea bags
2 herbal tea bags (e.g. berry tea bags)
Two handfuls of mint (20g)
2 apples, chopped into small cubes (160g)
4 large strawberries, chopped into small pieces (40g)
250 mL 100% Berry Juice
Ice
Method
- Pour 250 mL of boiling water into a suitable jug.
- Add the 6 tea bags to the boiling water. Allow to soak and chill in the fridge.
- Once the tea mixture has chilled, add the tea mixture to the 1L of chilled water along with two handfuls of mint, the chopped apple and strawberries.
- Lastly add the berry juice and ice to serve.
Notes
- NUTRIENTS PER SERVING (425 mL)
Energy: 263 kJ
Protein: 0.3 g
Carbohydrates: 14.3 g
Total Sugars: 5.0 g
Added sugar: 0.0 g
Fat: 0.2 g
Saturated fat: 0.1 g
Fibre: 1.1 g
Sodium: 5.4 mg
One serving is equivalent to 1 fruit
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Courgette and Bacon Quiche
Servings
4
servingsIngredients
85 g lean bacon, chopped (1/3 of a 250 g packet)
500 ml grated courgettes / baby marrows (2 c)
1 medium onion, finely chopped
1 wrap or tortilla flat bread – wheat free for those sensitive to wheat
3 extra large eggs
100 ml skim milk (2/5 c)
150 ml plain, medium fat yoghurt (3/5 c)
freshly ground black pepper to taste
2 ml mustard powder (½ t)
125 ml Mozzarella cheese, grated (½ c)
5 ml Parmesan cheese, grated (1 t)
Method
- Place the chopped bacon in a dry frying pan, add 4 T water and cook on low for 3 minutes.
- Add the chopped onion and gently fry, stirring frequently until the onion is transparent.
- Add the grated courgettes and cook a further 5 minutes.
- Spray a quiche dish with non-stick cooking aerosol and place the wrap at the bottom of the dish.
- Spread the cooked bacon, onion and courgettes evenly over the wrap.
- Season lightly with salt and pepper.
- Beat the eggs, milk and yoghurt.
- Add the mustard powder.
- Pour evenly over the filling on the wrap.
- Sprinkle with the cheeses.
- Bake at 180° C for 25 – 30 minutes until the filling is firm.
- Serve with a large mixed salad to increase the fibre content, and make a complete and balanced meal.
Notes
- NUTRIENTS PER SERVING (240 g)
Energy: 1004 KJ
Protein: 16.2 g
Carbohydrate: 14.6 g
Total sugars: 5.6 g
Added sugar: 0 g
Fat: 13.0 g
Saturated fat: 5.7 g
Fibre: 1.4 g
Sodium: 651 mg
ONE SERVING (240 g =1/4 quiche) is equivalent to 1 carbohydrate, 2 protein and ½ vegetable.
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Banana & Peanut Butter Muffins
Servings
24
servingsIngredients
3 extra large eggs
180 ml sugar (3/4 c)
30 ml oil, macadamia, walnut or canola (2 T)
10 ml vanilla essence (2 t)
400 ml medium fat plain yogurt or buttermilk or maas (1 c + 2/3 c)
150 ml fat-free milk (2/3 c)
375 ml cake flour (1 ½ c )
85 ml soya flour, defatted (1/3 c)
15 ml baking powder (3 t)
7.5 ml bicarbonate of soda (1½ t)
5 ml cinnamon (1 t), optional
1.5 ml salt (1/4 t)
375 ml oat bran (1½ c)
250 ml digestive bran (1 c)
3 large carrots, grated
2 medium bananas, mashed
80 ml peanut butter (12 t)
Method
- Preheat the oven to 220˚C.
- Line two 12-hole muffin pans with paper cupcakes or spray with non-stick cooking spray.
- In a large mixing bowl beat the eggs until light and fluffy using a whisk.
- Add the sugar in 3 batches, beating well after each addition.
- Add the oil, vanilla essence, yogurt/buttermilk/maas, and the milk and mix until just blended.
- In a large bowl sift together the cake flour, soya flour, baking powder, bicarbonate of soda, cinnamon and salt.
- Add the oat bran and digestive bran and mix lightly.
- Add the egg mixture to the dry ingredients and mix until all the dry ingredients are wet.
- Add the grated carrots and mashed bananas and fold into the mixture. Spoon half the mixture into the muffin pans, filling each muffin well half-way, to make 24 muffins.
- Place 1/2 level teaspoon of peanut butter onto each muffin batter, using a knife to scrape the peanut butter off the teaspoon.
- Top all the muffins with the remaining muffin batter.
- Place in the oven and reduce the heat to 190˚C, and bake for 25 minutes.
- Remove from the oven and leave to cool in the baking pan for a few minutes.
- Turn out and place on a cooling rack to cool completely.
- Serve one muffin as a snack. No butter or any other topping required.
- Store the first twelve muffins in a sealed container in the fridge for up to three days, and freeze the other twelve muffins, either individually wrapped, or in a sealed container, for up to 6 weeks.
Notes
- Frozen muffins can be used for packed lunches and snacks. Simply pop the frozen muffin into the lunch box and it will thaw within 20 minutes without going soggy, ready to be enjoyed.
- NUTRIENTS PER MUFFIN (62 g)
Energy: 633 kJ
Protein: 5.5 g
Carbohydrates: 20.3 g
Total sugars: 9.4 g
Added sugar: 5.9 g
Total Fat: 4.8 g
Saturated fat: 2.0 g
Fibre: 3.1 g
Sodium: 170 mg
One muffin is equivalent to 1 carbohydrate and ½ medium fat milk.
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Berry Breakfast Smoothie
Servings
1
servingsIngredients
5 Strawberries (100 g)
1 Kiwi
30 mL gluten free oats (2 Tbsp)
30 mL mixed seeds (2 Tbsp)
60 mL 100% berry juice (4 Tbsp)
60 mL water (4 Tbsp)
Ice (optional)
Method
- Whizz the ingredients in a blender. Serve with two rice cakes topped with smooth herb cottage cheese or peanut butter to make a balanced meal.
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]]>The post Ever wondered what dietitians do and how they qualify? appeared first on Catherine Day Dietitians.
]]>Registered Dietitians are food and nutrition experts who have met the following criteria to earn the RD (registered dietitian) credential:
- Completed a minimum of a four year bachelor’s degree at nationally/ internationally accredited university
- The four year degree may include the following subjects and majors
- Physiology
- Nutrition sciences (biochemistry)
- Clinical Nutrition
- Community Nutrition
- Food Service Management
- Research theory/ biostatistics with an honours level dissertation/ thesis
- Food science
- The four year degree also includes an internship (last year of study) blocks covering the clinical nutrition, community nutrition and food service management
- Completed a community service year after the four year bachelor’s degree
- Compulsory year for all allied health care professionals as per legislation (DoH and HPCSA)
- Completed continuing professional educational requirements to maintain registration.
- Within the profession there is a constant learning of skills and application of knowledge, allowing Dietitians to establish and implement the guidelines of maintaining healthy nutritional praises for all individuals.
Therefore registered dietitians are able to provide expert nutrition advice.
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