honey mustard roast sweet potato


This honey mustard roast sweet potato recipe is absolutely divine. The combination of the sweet honey and mustard together with the sweet potatoes are an absolute delight to eat. The sweet potatoes in this recipe are cooked to absolute perfection and they make for the most delicious side dish for a meal.

I am waxing lyrical over this recipe because sweet potatoes are one of my favourite foods. If you open my fridge at any one time, you are likely to find sweet potatoes in there. Sweet potatoes are a great choice from a health point of view because they are high in beta carotene and fibre but they also add the most delicious element to a meal.

If you prefer, you can substitute the sweet potatoes for yams. The yams will make an equally delicious side dish. This recipe for honey mustard sweet potatoes has been served a few times since I created this recipe and I really hope that you enjoy them as much as we did, Leanne x

 

Honey mustard roasted sweet potatoes

1 kg small sweet potatoes (you can use any variety of sweet potatoes and yams will work well too)

Dressing

1 Tbsp honey

2 Tbsp olive oil

1 tsp Dijon mustard

½ tsp salt

2 Tbsp water

 

Method

  1. Combine all the dressing ingredients together in a bowl and mix well
  2. Place the sweet potatoes into an ovenproof baking dish and pour the dressing over the potatoes
  3. Bake in the oven 180C for 1 ½ – 2 hours or until the sweet potatoes are cooked through (if you poke them with a knife, the knife should go through easily)
sweet potato recipe

Honey mustard sweet potato recipe

8 outstanding healthy breakfast recipes


8 outstanding breakfast recipes (that are secretly healthy….)

 

If you had to ask me which my favourite meal of the day is, breakfast would win hands down.  There are so many delicious and quick dishes to eat for breakfast that aren’t boring old cereal.

This compilation of recipes is for breakfasts that are quick, easy and nutritious. If you have a big day, (eg writing an exam, have a big meeting, out the whole day running errands  etc) ahead of you it is a good idea to have a healthy breakfast before that so that you start the day off well.

This group of recipes are each an outstanding start to the day. They are delicious, packed with nutrients and have foods in them that provide sustained energy release for the morning.

I have included recipes that I myself love and I hope that you do too, Leanne x

 

Recipe 1

The easiest baked eggs in toast you will ever make
egg recipe

Healthy and easy baked eggs in toast

6 slices low GI/ wholegrain/ rye bread  (this number will depend on how many people you are feeding)

6 large eggs

Olive oil spray

Salt to taste

 

  1. Cut a whole into each slice of bread using a cookie cutter (depending on whether you are serving this to kids or adults you can play around with the shape of the cookie cutter that you are using)
  2. Cover the baking tray with baking paper and line the slices of bread next to each other on the tray
  3. Spray each slice of bread with olive oil spray (this is also quite flexible…depending on your preference you are welcome to use olive oil, butter etc)
  4. Crack each egg on the tray itself in the whole in the bread where the egg is going to be placed so that you can crack the egg and get it into the whole in the bread in one motion
  5. Sprinkle each egg with a bit of salt to taste
  6. Bake in the oven at 180C for about 10 – 12 minutes (because everyone likes their eggs done differently this time will most probably vary between each household)
  7. Enjoy this delicious and super easy meal !

 

Recipe 2

Super creamy cinnamon and coconut oats

 

oats recipe

Super creamy cinnamon and coconut oats

1 x 410ml can lite coconut milk

¾ cup water

1 tsp liquid stevia (feel free to use the sweetener of your choice)

½ tsp cinnamon

1 cup oats

1 Tbsp slivered almonds per bowl oats

 

  1. Combine all the ingredients except the oats and bring to the boil in a pot on the stove
  2. Once the liquid is simmering add the oats, mix well and simmer for three minutes
  3. Serve the oats in a bowl and top with the slivered almonds
  4. Enjoy!

 

Recipe 3

Fluffy no-fail mushroom and onion omelette

 

egg recipe

no-fail fluffy mushroom and onion omelette

Mushroom filling

2 tsp oil

1 heaped cup, sliced button mushrooms

3 tbsp finely grated onions

Salt to taste

 

1 tsp butter

4 eggs

4 egg whites

¼ tsp baking powder

Salt to taste

 

Method

  1. Place the two teaspoons of oil into a non-stick pan and heat it up
  2. Add the mushrooms and onions and sauté until there is no liquid left in the pan (generally if you cook these at a higher heat then no liquid accumulates)
  3. Take the mushroom mixture out of the pan and set aside
  4. Add the butter to a non-stick pan that is small enough to accommodate one omelette and put it on the stove
  5. Heat the pan up to the point where the butter is melting and add half the egg mixture (I like to make one omelette at a time so that each person can choose their own filling but you may make this mixture all at once)
  6. When the egg mixture is mostly cooked through add the cheese and the mushroom mixture and fold it over
  7. Continue cooking until the egg is cooked through and is golden brown on the outside
  8. Slide the omelette out the non-stick pan onto a plate and enjoy!

 

Recipe 4

Shakshouka Italian style
egg recipe

Italian style shakshouka baked eggs

1 cup nepoletana sauce

3 – 4 oilves sliced

2 Tbsp fat free feta

1 egg

Salt and pepper to taste

 

  1. Place the nepoletana sauce in the base of a small non-stick frying pan
  2. Add the olives and feta cheese and heat up until it is bubbling
  3. Add the egg and cook until it is cooked through (you will see the white of the egg from clear to white as it cooked
  4. When the egg is done use an egg lifter to remove the egg and put it into a bowl
  5. Either pour the rest of the sauce or use a spoon to add the sauce to the same bowl as the egg

Serves 1

NOTE: I make these eggs one at a time but feel free to make more. This dish will also cook successfully in the oven if you want to serve a few people at once. Just begin with more sauce and add the ingredients proportionately

 

Recipe 5

Smoked salmon, feta and spring onion scrambled eggs in pita
salmon and egg recipe

Smoked salmon and feta scrambled eggs

1 Tablespoon butter

4 eggs

Salt and pepper to taste

125g fat free feta

100g smoked salmon

2 spring onions

2 pita breads

 

  1. Melt the butter in a non-stick pan
  2. Add the eggs and season with salt and pepper
  3. When the eggs are nearly cooked add the feta, salmon and spring onions and mix through the eggs until the added ingredients are evenly distributed
  4. Cut open a pita and add the eggs to the inside of the pocket and enjoy!

 

Recipe 6

Spinach, feta and olive frittata

 

2 tsp oil

½ onion, finely chopped

200g baby spinach

250g low fat cottage cheese

2 whole eggs

2 egg whites

60g medium fat feta

3 Tbsp sliced olives

Salt to taste

  1. Add the oil to a non-stick pan and sauté the onions until translucent
  2. Steam the spinach for 5 – 7 minutes until it has wilted
  3. Allow the spinach to cool down, chop it up finely and drain off as much liquid as you can
  4. Add the onions and the spinach to the rest of the ingredients and mix well
  5. Spray and dish that is about 20cm x 20cm with olive oil spray and pour the mixture in
  6. Bake at 180C for 35 – 40 minutes until the quiche is light brown and just set in the middle

Serves 2 – 3

 

Recipe 7

Overnight soaked vanilla and coconut oats

¾ c oats (any raw oats will do)

1 cup coconut and rice milk (or any healthy milk of your choice)

10 drops stevia liquid

¼ tsp cinnamon

½ tsp vanilla extract

5 drops caramel essence

 

  1. Combine all the ingredients and leave in the fridge overnight

 

NOTE: You may eat this straight out of the fridge or you may warm it up in the microwave

 

Recipe 8

Raspberry, almond and granola breakfast bowl
fruit and yoghurt bowl

Divine berry, yogurt and almond breakfast bowl

½ c raspberries

1 ½ c vanilla flavoured yoghurt

4 Tbsp blueberries

2 Tbsp slivered almonds

2 Tbsp oats based granola (low sugar)

Edible flowers to garnish

 

Method

  1. Using a pestle and mortar pulverise the berries, making sure to leave the berries somewhat intact (ie not a complete mush)
  2. Combine the yoghurt and berries and mix well
  3. Lay the yoghurt and berry mixture at the bottom of a bowl (I prefer a wider bowl as opposed to a deep bowl because it makes arranging the rest of the ingredients easier)
  4. Going from the side of the bowl gently put down the blueberries, slivered almonds and granola in straight lines
  5. Garnish with edible flowers and enjoy!

 

 

 

 

 

 

 

 

 

 

Outstanding shredded beef recipe


This weeks healthy and easy shredded beef recipe is the most outstanding shredded beef you have ever tasted. The beef is fall apart delicious and is seriously quick to put together.

Shredded beef is a really versatile recipe to have in your repertoire. It can be made on the stove top or in the slow cooker and it is simply scrumptious. The recipe is quick and easy to put together and is most certainly loved by whole family. The recipe is as simple as browning the meat and adding the rest of the ingredients which are then left to do their thing on the stove.

The recipe uses stewing beef which needs a longer time to cook but boy is it worth the wait. Because of the longer cooking method the meat is soft and juicy and as the title suggests, it just falls apart.

The shredded beef can be used as the base to many meals. The beef can be served on a baked sweet potato, on zucchini noodles or over caulimash. Essentially wherever you would use bolognaise, this shredded beef recipe can be used instead.

I have been making this recipe for years and it’s always a hit. The recipe is quite small though so if you have more than 4 people eating or if you want left overs then double up the recipe. Let me know how it goes, Leanne x

The most outstanding shredded beef 

 

1 Tbsp canola oil

500g lean beef goulash/ stewing beef

1 ½ cups finely chopped carrots, onion and celery

1 sachet (50g) tomato paste

1 Tbsp low sodium soy sauce

1 tsp low  garlic and herb seasoning

½ tsp pink Himalayan salt

1 ½ cups water

4 – 5 sweet potatoes or yams

method

  1. Heat the oil in a pot and sear the beef for about 5 minutes until it is well browned
  2. Add the remaining ingredients, mix well and simmer, with the lid on, on a low heat for 2 ½ – 3 hours
  3. At the end of the cooking time use a potato masher to break up the meat into fine pieces
  4. To roast the sweet potatoes or yams, coat each potato in a small amount of oil
  5. Place the potatoes into a roasting pan that has been covered with baking paper and roast for approximately an hour depending on the size of the sweet potatoes or yams
  6. Slice the sweet potato open down the middle and add a serving of the meat to the centre of the sweet potato
shredded beef recipe

The easiest and most outstanding shredded beef recipe

5 top reasons you cant lose weight


Why is it proving to difficult to lose weight? In this post I have written a list of the 5 top reasons why your diet isn’t working. These reasons are based on clients that I see in my practice as a dietitian. There are several issues that crop up time and time again that seem to be stumbling blocks for people attempting to lose weight.

Often if these issues are dealt with then the diet tends to move forward at a better pace. If the issues aren’t dealt with then people tend to go from one diet to the next what ends up happening is that you end up heavier than when you started. So I have compiled this list of reasons why your diet won’t work so that you can  identify areas for change.

These are my 5 top reasons you can’t lose weight

The energy that you are consuming is more than the energy you are using

People often have the misconception that if they eat clean healthy food that their weight will automatically drop off. This isn’t the case though. A successful diet is based on the premise that if you are using less energy or calories that what your body is expending then you will lose weight regardless of how healthy the food is. Therefore if you are eating more calories than you are burning off, your diet won’t work

Make sure your snack after gym isn’t too calorie dense

My clients often report that after gym they go and buy a smoothie or protein shake. The problem is that unless you exercise really hard and for a long time, you are probably drinking more calories than you just burned at gym. This a very common reason for a diet not working.

What you did in your twenties doesn’t necessarily work as you get older

A lot of people find that as they get older they just can’t lose weight. This is because as you get older your metabolism changes and the plan that you used to use just doesn’t work anymore. Even if a person has eaten exactly the same for many years they may all of a sudden start to gain weight. They then may need dietary modifications to account for these metabolic changes

There is no one diet fits all

Some people report great success with certain diets while others are not successful at all on the same plan. Diets should be individualised so that it is specifically tailored to your personal needs. This may be a stumbling block for any person trying to  lose weight. It is also often the reason why your diet won’t work

Your diet is extreme but not sustainable

An extreme diet can work short term if you have a few kilos or pounds to lose but they aren’t successful long term because they aren’t sustainable. Again you would be much better off having a plan tailor made to suit you rather than trying another crazy, extreme or even dangerous diet

These are some of the top main reasons that you may not be losing weight. If you would like to check out some more dieting tips and tricks then check out Top 10 diet tips and tricks for successful weight loss or The best way to lose weight without being extreme These articles have other great tips on how to make your diet more successful in the long term.

 

Please feel free to add the link to this post to your articles but this article is an original publication and All rights are reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers. Copyright. Sandtondiet 2018.

one pot Italian chicken and brown rice


This recipe for one-pot Italian chicken and brown rice is a really comforting home cooked meal. Everyone needs that one chicken recipe in their repertoire that they can fall back on when they are not sure what to cook for dinner. This chicken recipe is fabulous because it is quick and easy to put together and once it’s in the oven there is nothing left to do so you can get on with your other chores or work.

The one-pot recipe is also very versatile because it lends itself to many additions. So for example you could add vegetable, legumes and you can use kind of rice of your choosing. The recipe is also made with ingredients that are generally staples in any household pantry. The recipe is also family friendly and is one of those meals that the parents and kids are all happy to eat.

I hope that you enjoy eating this meal as much as we did. Leanne x

One-pot Italian chicken and brown rice recipe

Spice mix

2 Tbsp garlic and herb seasoning

½ Tbsp bottled, dried thyme

1 Tbsp bottled, dried oregano

1 tsp dried garlic flakes

2 tsp pink Himalayan salt (you are welcome to use regular salt)

½ tsp mustard powder

1 Tbsp olive oil

 

1 x whole chicken cut into portions

1 ½ cups brown basmati rice (you can use regular brown rice)

4 cups vegetable or chicken stock

Method

  1. Combine all the ingredients for the spice mix together to form a thick paste and rub it all over the chicken pieces
  2. Place the chicken in the fridge to allow it to marinade for a few hours
  3. Place the rice in the bottom of an oven proof dish that is large enough to accommodate the chicken and liquid in this recipe
  4. Slowly pour the stock over the layer of rice and the carefully place the chicken pieces on top
  5. Cover the dish with a lid or tinfoil and bake at 180C for 1 ½ hours or until the chicken has cooked through and the liquid has been absorbed
  6. Enjoy!
one-pot chicken dinner recipe

Comforting One-pot Italian chicken and brown rice

low carb low sugar pumpkin pie


Low carb low sugar pumpkin pie

This week’s low carb, sugar free pumpkin pie recipe is an absolute winner. Pumpkin pie is served in so many households and especially during all the festivities. It is a scrumptious dish for good reason and is loved by many.

The problem with pumpkin pie is that it is usually loaded with sugar and fat and really doesn’t rank highly on the healthy scale other than the pumpkin.

This version of pumpkin pie is just as delicious but has no refined sugar and is much lower in fat. But there is no need to worry because each mouthful is a pure delight to eat.

Pumpkin pie is one of my favourite things to eat (I think I say this a lot – I seem to have lots of favourite meals J). The delicious and sweet taste of the pumpkin and the starchy texture of a pie really appeal to me. I have been trying to overhaul this recipe for a while and his taken a few tries to get it perfect. But I believe this recipe has hit the bulls eye.

I hope that you enjoy this pumpkin pie as much as we did, Leanne x

 

Method

 

1kg pumpkin, cut into cubes

2 eggs

2 egg whites

½ cup lite coconut milk

½ cup almond flour

1 ½ Tbsp stevia erythritol blend

¼ tsp cinnamon

½ tsp baking powder

 

  1. Steam the pumpkin for 40 – 45 minutes or until it is soft enough to mash
  2. Allow the pumpkin to cool down a bit and then add the rest of the ingredients
  3. Mix the ingredients well so that there are no lumps of almond flour and pour into a baking dish that has been sprayed with olive oil spray
  4. Bake the pumpkin pie for 55 – 60 minutes or until it is set
  5. Enjoy!
pumpkin recipe

Out of this world low carb, low sugar pumpkin pie

Mediterranean style shakshouka


This quick and super easy Mediterranean style shakshouka recipe is a delicious and healthy way to start your day off. With the gorgeous, vibrant Mediterranean flavours and the good quality protein from the egg, you are sure to start your day off with a bang.

This shakshouka recipe is packed with the flavours of the Mediterranean diet which is being described as the healthiest diet in the world. With the cholesterol lowering properties of the olives, the nutrition

from the egg and the homemade tomato sauce which is packed with anti-oxidants and lycopenes, your body will be thanking you for the outstanding start to the say. I served my shakshouka on polenta and it tasted sensational. If you would like yours with polenta too you can go to http://sandtondiet.co.za/how-to-make-polenta/ for the recipe.

In addition to being really healthy this recipe is so quick and easy to prepare it is sure to become a household regular. I hope that you enjoy this recipe as much as we did, Leanne

Shakshouka Mediterranean

 

1 cup nepoletana sauce

3 – 4 olives sliced

2 Tbsp fat free feta

1 egg

Salt and pepper to taste

method

  1. Place the nepoletana sauce in the base of a small non-stick frying pan
  2. Add the olives and feta cheese and heat up until it is bubbling
  3. Add the egg and cook until it is cooked through (you will see the white of the egg from clear to white as it cooked
  4. When the egg is done use an egg lifter to remove the egg and put it into a bowl
  5. Either pour the rest of the sauce or use a spoon to add the sauce to the same bowl as the egg

Serves 1

NOTE:

I make these eggs one at a time but feel free to make more. This dish will also cook successfully in the oven if you want to serve a few people at once. Just begin with more sauce and add the ingredients proportionately

egg recipe

Mediterranean style shakshouka

double-dipped baked french toast


This double-dipped baked French toast recipe is absolutely delicious. With the wonderful flavours of cinnamon and vanilla it is sure to delight your palate first thing in the morning.

One of my favourite dishes to have for breakfast is French toast. The problem is that most French toast is so fatty and so calorie dense that you really shouldn’t be eating it on a regular basis.

Hence this recipe which is double-dipped, low in fat and healthy all at the same time. I therefore am able to eat French toast whenever I feel like it and it’s guilt free.

The other beauty of this recipe is that the whole lot is baked it the oven all at once. So this really saves a lot of time and it saves from standing over a pan and cooking each piece individually. Also if you are having people over for breakfast or brunch this is a great recipe because it can be made in bulk.

 

 

double-dipped French toast

3 whole large eggs

3 egg whites

½ tsp cinnamon (if you don’t like cinnamon then just leave it out)

1 tsp vanilla extract

2 tsp stevia granules (I use a stevia/ erythritol blend)

4 slices low GI bread (if you can’t get low GI bread then choose the healthiest variety of bread that you are able to find)

 

french toast recipe

Double-dipped baked french toast

 

  1. Combine the eggs, the eggs whites, cinnamon, vanilla and the stevia in a mixing bowl and beat well (I used an electric hand beater for this recipe to get the mixture nice and fluffy)
  2. Dip each slice of bread into the mixture making sure to cover the slice of bread properly in the mixture
  3. Place each soaked piece of bread onto a baking tray that has been lined with baking paper
  4. Place the tray into the oven and bake the French toast for 10 minutes at 180C
  5. After 10 minutes remove the tray from the oven and dip each slice into the egg mixture again (use an egg lifter for this so that you don’t burn your hands)
  6. Place each slice of French toast back onto the baking tray and put it back into the oven for a further 5 minutes
  7. Remove the French toast from the oven, sprinkle with some more cinnamon and stevia granules and enjoy!

super delicious chicken mince bolognaise


This chicken mince bolognaise recipe is the most fabulous alternative to beef mince. It is quick and easy to prepare and extremely delicious to eat. This bolognaise recipe is packed with vegetables and is therefore a great way to sneak your 5-a-day vegetable requirements in.

The other evening I had people over for dinner. As part of the meal I had made chicken burger patties from chicken mince (I will be posting the recipe in due course). This started a discussion around the table about what can be done with chicken mince….

This chicken mince bolognaise recipe arose from that conversation (and the fact that I opened my freezer to take out beef mince for supper, only to discover that I had none).

Just a note, my kids didn’t even notice the difference…. Just in case any of you are wondering how your fussy little eaters will take to this meal. If you have a slow cooker just pop the raw ingredients into the slow cooker and cook on low for 4 ½ hours.

I hope that you enjoy this as much as we did. This chicken mince bolognaise recipe has become a regular in our household, Leanne x

Chicken mince bolognaise

1 large celery stick, cut into chunks

1 large carrot, top cut off

1 medium onion, peeled and cut into large chunks

600g chicken mince

1 desert spoon HP sauce

1 desert spoon fruit chutney

1 desert spoon tomato paste

½ x 410g can tomato puree

2 tsp chicken spice

1 tsp pink Himalayan salt

1 ½ – 2  cups water

method

  1. Place the celery, carrot and onion in a hand blender and chop until fine
  2. Place the vegetables and the rest of the ingredients into a pot
  3. Bring the ingredients to the boil and then lower the temperature to a slow simmer for 40 minutes

 

How to make polenta


This recipe for how to make polenta is as simple as it gets. It’s quick and easy but the end result is a joy to eat.

 

What is polenta?

Polenta is the Italian cousin to cornmeal or grits. It is also made from corn and is porridge like when cooked. Depending on how much water you add when you cook the polenta results in the polenta being a different consistency. Therefore the more water you add the softer and more porridge like the polenta becomes and the less water that you add the harder and stiffer it gets

Polenta is a great alternative to other starches in the meal. It a great vehicle for saucy dishes such as bolognaise, eggs and ragu. It can also be used as a vehicle for non-saucy food such as roast chicken, fish or vegetable dishes. Polenta is great to eat for a change and I really encourage you to try it. This grain can be made to be soft and porridge-like and eaten as is or it can be made harder and moulded into shapes such as chips, rounds or balls to name a few.

I hope that you find this tutorial helpful and that it encourages you to try polenta out in the future

 

Method

1 cup polenta

4 ½ cups water

½ tsp salt

2 Tbsp parmesan cheese (optional)

 

  1. Place the water in a pot on the stove
  2. Add the polenta and the salt and bring the water to the boil
  3. Reduce the heat to a low simmer and cook the polenta for 10 minutes making sure to stir frequently so that the polenta doesn’t stick or burn