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Oriental orange and ginger shin


This Oriental orange and ginger beef shin recipe is absolutely scrumptious. Many people have commented that they think that beef shin is one of the most underrated cuts of meat. It is exceptionally delicious and when cooked is deliciously soft and moist. The meat literally falls off the bone when it’s cooked and it takes on the flavour of the sauce beautifully.

In addition to shin being decently priced, it is a great meat to roast and it is so easy to cook. Don’t shy away from trying new things, you won’t be disappointed by this one. you can cook this Oriental beef shin recipe confidently because it will be a hit.

If you aren’t a fan of oriental style cooking you could use a BBQ style sauce or wine based sauce for this as well. There is a great Jamie Oliver recipe using shin that uses a wine based sauce.  This cut of meat is very versatile and it lends itself to a wide variety of flavours.

This ginger and orange shin recipe uses the gorgeous flavours of the Orient. There is soy sauce, ginger, orange zest and sesame oil which together create an incredibly yummy mouthful of food but above all it is so quick and easy to prepare. I hope that you enjoy this recipe as much as we did, Leanne x

 

healthy Chinese beef recipe

Scrumptious Oriental orange and ginger beef shin

 

Orange and ginger shin

Sauce

¼ c up low sodium soy sauce

Zest and juice of one orange

1 Tbps rice wine vinegar

¾ cup fruit chutney

2 tsp sesame oil

½ cup water

 

1 onion, roughly chopped

3 medium carrots, sliced

1 Tbsp canola oil

1 tsp freshly chopped garlic

1 Tbsp freshly chopped/ crushed ginger

1.9kg shin

250g button mushrooms

 

  1. Combine all the sauce ingredients and set aside
  2. In an oven proven dish, sauté the onions and carrots in the canola oil until soft and transparent
  3. Add the garlic and ginger and continue to sauté for another minute or two until you can smell the flavors beginning to be released
  4. Add the shin to the dish together with the onions and pour the sauce that you set aside earlier over the meat
  5. Cover the dish with a lid and cook at 180C for 1 ½ hours (you may need to turn the meat once during this cooking time)
  6. Remove the lid from the dish, add the mushrooms and cook for another half an hour. If the meat is getting too dark then turn it over
  7. Once the meat is finished cooking remove it from the oven and serve

You can serve this dish with Jasmine rice (this is what we had), stir fry or roast vegetables as a side dish

baby marrow, corn and pea salad on the barbecue


This barbecued baby marrow, corn and pea salad recipe is absolutely delicious and is probably one of the best salads I’ve tasted in a while. The salad was such fun to make because the whole salad is made on the barbecue! It is the most fabulous salad to serve to guests and will be different to anything you have served before.

I often have clients comment that they are so bored of their own food, which is part of the reason that I started the recipe posts in the first place. I also find that while it is quite easy to plan the protein and carbohydrate component of a meal, the vegetable part of the meal takes a lot more thought and is therefore often quite boring.

This baby marrow, corn and pea salad recipe is the antidote! This salad is served at room temperature and is a great accompaniment to serve at a barbecue or when you are having guests over and you need a different salad to serve. I absolutely loved this salad and have subsequently made it several times so I hope that you love it as much as I do. Happy cooking, Leanne x

 

Braaied baby marrow, corn and snap pea salad

 

5 baby marrows, topped tailed and sliced in half

20 – 25 sugar snap peas

2 tsp oil

Salt and pepper

4 x supersweet corn (mealies)

3 green spring onions

3 Tbsp slivered almonds

 

Dressing

2 Tbsp apple cider vinegar or rice vinegar

1 tsp olive oil

1 tsp honey

¼ tsp mustard powder

Salt to taste

  1. In a bowl combine the sugar snap peas, baby marrows and corn
  2. Drizzle the corn and marrow mixture with the oil and season with salt and pepper
  3. While you are busy getting your vegetables ready, turn the barbecue on until it reaches about 180C and get ready to start cooking your vegetables
  4. Place the marrow over the grill section and cook for 4 – 5 minutes on either side
  5. Place the peas onto the flat section of the barbecue and cook for 5 minutes (do not put them over the open grill part of the braai or they will fall through
  6. At the same time place the uncooked corn onto the grill section of the barbecue, turning every few minutes, for 20 minutes
  7. Once the corn is cooked allow it to cool down and cut the kernels off the cobs
  8. Combine the corn kernels with the cooked baby marrows and peas and garnish with the spring onions and almonds
  9. Finally pour the dressing over the salad and mix to coat well
  10. Enjoy!

Serves 2 – 4 (if you are having a few guests over then feel free to double or even triple this salad recipe)

NOTE: this salad is best served at room temperature

vegetarian salad barbecue

delicious baby marrow, corn and pea salad recipe that is made on the barbecue

Sugar free chocolate brownie recipe


This healthy, sugar free chocolate brownie recipe is just the thing when you are in the mood for something sweet but don’t want to damage yourself with kilos of sugar. These brownies have a delicious fudgy taste and are just the treat to satisfy your chocolate cravings  and they contain sweet potato which has many health benefits. Honestly what could be better in life than chocolate with benefits!

I tested these sweet potato brownies on my family who were over for dinner and they really went down well. They couldn’t believe that brownies that had so little junk in them could be so yummy. The brownies are also dairy free and gluten free so if you are looking for a recipe for someone with dietary restrictions then this one is for you.

If you would like another sweet but healthy treat then try out these low carb choc chip cookies they are also absolutely delicious.

I hope that you enjoy these brownies as much as we did. I would love to hear from you. Chat soon, Leanne x

gluten free chocolate brownies

Delicious sugar free chocolate brownie recipe

 

Sugar free sweet potato brownies

 

1 large sweet potato (should fill a 250ml cup when mashed)

2 tsp oil

40ml (Half of a third of a cup) coconut oil

¼ c stevia-erythritol blend (make sure it’s one that it’s suitable for baking or it goes very bitter)

¼ c castor xylitol (finely ground)

2 Tbsp honey

½ cup cocoa powder

½ cup almond milk

1 large egg

½ tsp baking powder

½ tsp Vanilla extract

 

  1. Drizzle the sweet potato with the oil and bake in the oven at 180C for about 45 – 60 minutes or until it’s properly cooked through and soft enough to mash
  2. Once cooled own peel the sweet potato and mash well
  3. Combine the mashed potato with the rest of the ingredients and mix well
  4. Pour the batter into an ovenproof dish that is about 22cm x 22cm in diameter and bake at 180C for 40 minutes
  5. Enjoy!

Top 10 diet tips and tricks for successful weight loss


Top 10 diet tips and tricks 

I am a dietitian and I regularly see clients who need to lose weight or who are battling to lose weight. The article this week is intended to give everyone who is trying to diet some tips on how to reach your weight loss goals.

This week’s top 10 diet tips and tricks guide is a great tool to use if are trying to loose weight and you need a few extra tips and tricks to achieve your dieting goals. The tips explain how to go about your diet in a healthy way without having to use extreme measures to achieve your goals in a healthy and realistic way.

Look out for future posts that you can use to improve your dieting strategy. The next post in this range will include the top tips for why your diet isn’t working and how to rectify them, so be sure to look out for that. So what are the top ten diet tips and tricks? Look no further….

portion caution

This is probably the most important tip. If  you are eating more energy than you are burning off then your diet won’t succeed. So make sure that you are not eating too much even if you are only eating healthy food

be realistic

set realistic goals and time frames for your weight loss so that the process isn’t frustrating

slow down

don’t eat too fast. It takes time for the signals to be sent between your stomach and brain to let you know that you are full

eat protein

eat protein at every meal, it helps to keep you full and to slow down the exit of the food out of your stomach

enjoy more low carbohydrate vegetables

these vegetables are a great tool. They are low calorie and help to bulk up your meal in a nutritious way

choose the right carbohydrates

not all carbohydrates are created equal. It is ideal to eat wholegrain, unrefined carbohydrates that are slowly absorbed into your system and that don’t cause huge sugar spikes

cut down on sugar

eating lots of sugar causes sugar spikes which leads to sugar cravings and is often the reason for a diet failing. So stick to unrefined carbohydrates

exercise

the obvious one…. exercise helps to burn calories and increases your metabolic rate

drink enough water

water is a key factor in your metabolism working correctly so don’t forget to drink. The recommendation is to drink about 8 glasses of water each day

eat delicious food

it is my firm belief that if you eat delicious food while you are on diet it makes the diet much easier to follow and sustain. So check out the delicious recipes on this blog for some yummy, healthy inspiration

If you you are doing all these tips but still find that you aren’t losing weight then check out 5 top reasons you cant lose weight or The best way to lose weight without being extreme for more areas that you may be missing out on.

 

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.

Healthy and quick baked Italian meatballs


This delicious and healthy meatball recipe is a family favourite. Is it a really versatile meatball recipe and can be used as the base for many meals. For those of you with kids, this one is a real winner. My kids absolutely loved these meatballs. I make a large portion of these meatballs because they really don’t last long in my house but feel free to make the recipe smaller if need be. I like meatballs for another reason…. They are great vehicle for hiding things if you have fussy eaters at home. You can either add extras to the meatballs themselves or to the sauce as well.

The actual sauce that I have cooked the meatballs in is also a real winner. It is the basic nepoletana sauce that I use as the base for many dishes. I often keep it in the freezer because I use it so often. You can use it on pasta, baby marrow noodles, in lasagne etc. if you ask my family which is their favourite recipe……Red pasta sauce is the answer.

I hope that you enjoy this recipe as much as we did. Let me know how your cooking goes! I would also really appreciate it if you would let me know which recipes you would like to see featured on the Sandtondiet FB page. It can be your favourite recipes that you would like me to adapt to be healthier or just a recipe that you would like to cook. You can either let me know on the FB page or you can email your requests to leannekatz@mweb.co.za. I look forward to hearing from you, Leanne x

easy quick baked Italian dinner meatballs

delicious and healthy baked Italian meatballs

Baked Italian meatballs

 

Sauce

1 Tbsp oil

1 large onion , cut into chunks

2 cans Koo tinned tomatoes with basil, oreganum and garlic

1 tsp garlic

 

Meatballs

1 kg extra lean mince

2 eggs

2 tsp salt

½ cup oat flour*

1 Tbsp Italian mixed herbs

2 tsp Ina Paarman garlic and herb seasoning

 

  1. Heat up the oil in a pan large enough to accommodate the onion and the two cans of tomatoes
  2. Add the onion to the pan and saute until the pieces are starting to caramelise and go brown around the edges
  3. Add the cans of tomatoes and simmer on a low heat for 15 minutes, stirring every few minutes to make sure that the sauce doesn’t stick to the pan
  4. Once the cooking time is over use a hand blender to blend the sauce until it is smooth
  5. Combine all the ingredients for the meatballs and put in the fridge for half an hour
  6. Roll the mince mixture into balls and place in an ovenproof dish
  7. Pour the sauce over the meatballs and bake at 180C for 40 minutes (if the sauce is cold when your pour it over the meatballs then increase the cooking time by about 15 minutes)
  8. Enjoy!

healthy spinach and pumpkin lasagne


This week’s lasagne recipe is a healthy spinach and pumpkin lasagne. Usually lasagne is heavy, fatty, rich and seriously not good for the waist line. This recipe is made with spinach and pumpkin and doesn’t have any rich and fatty sauces.

Feel free to use whichever vegetables that you want. This recipe lends itself to creating and having fun. The sky really is the limit with this healthy lasagne recipe.

This spinach and pumpkin lasagne can be served for a healthy lunch, dinner or any other meal of your choosing. So get into the kitchen and let the fun and healthy eating begin!

So please enjoy this recipe as much as I did. I would love your feedback. Happy cooking, Leanne x

 

Healthy spinach and pumpkin lasagne

 

500g pumpkin, cubed

800g spinach, cleaned

1 x 250g tub low fat cottage cheese

150g fat free feta

¼ tsp cinnamon

125ml ricotta cheese

1 x 250g cottage cheese or ½ cup grated mozzarella cheese

8 lasagne sheets

Salt and pepper to taste

delicious, healthy vegetarian lasagne

delicious, healthy spinach and pumpkin lasagne

  1. Steam the pumpkin for about 30 minutes or until cooked through and easy to mash
  2. Steam the spinach for about 15 minutes or until completely wilted and squeeze out as much of the liquid as possible once the spinach has cooled off
  3. Add the first tub of cottage cheese and the feta to the spinach and mix well
  4. In a separate bowl add the cinnamon and ricotta cheese to the mashed pumpkin, season with salt and pepper and mix well
  5. Place the spinach mixture at the bottom of a 22 x 22cm ovenproof dish
  6. Layer four of the lasagne sheets (this may vary if your dish is a different size) on top of the spinach mixture
  7. Place the pumpkin mixture on top of that and layer again with lasagne sheets
  8. To finish the dish off place either the second tub of cottage cheese or the grated mozzarella cheese on top of the last layer of lasagne sheets, cover with tinfoil and put into the fridge (I like to do this part in the morning and then cook it at night because it helps to soften the lasagne sheets)
  9. Place the covered lasagne in the oven and cook at 160C for an hour and a half (I prefer to cook for a longer time at a lower temperature to make sure that the lasagne sheets cook though)
  10. Enjoy!

healthy smoked salmon and feta scrambled eggs


Welcome back to Sandtondiet. Today’s healthy recipe was a real meal of convenience. I had a guest over for dinner. He arrived with a bag of freshly baked pita breads and I hadn’t planned supper yet. I decided then that the pitas could be used for leftovers but there was nothing in the fridge that I felt like eating. And hence the recipe for these healthy pimped up scrambled eggs was born

I offered my guest scrambled eggs to add to his pita because that is what I felt like but felt a bit embarrassed about offering him plain scrambled eggs. So I decided to look around and see if I could pimp up the eggs a bit. I checked the fridge and freezer and found some smoked salmon, feta cheese and spring onions.  Wow! What a delicious meal. This could be served for a light dinner, for lunch or for brunch and it really was guest worthy. It was quick and easy to prepare and is a healthy high protein meal. I found the eggs so filling that I only needed half a pita bread.  I hope that you enjoy this as much as we did

quick, easy, healthy brunch or dinner scrambled egg recipe

delicious, quick, easy smoked salmon, feta and spring onion scrambled eggs

Smoked salmon, feta and spring onion scrambled eggs in pita

 

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!
quick, easy, healthy brunch or dinner scrambled egg recipe

quick, easy delicious smoked salmon. feta and spring onion scrambled eggs

low carb choc chip cookies


Welcome back to Sandtondiet and this week’s very scrumptious, low carb choc chip cookie recipe. This recipe came about because of the multitude of clients that I have with a sweet tooth! It is nice to indulge in something that is delicious and sweet but it should ideally be something that hasn’t got tons of sugar and if possible it’s nice to throw in some health benefits too.

These low carb choc chip cookies are mostly healthy (with the exception of the one tablespoon of choc chips that are distributed between 15 cookies). The cookies are flourless too and so are suitable for many eating plans.  The biggest bonus is that they are also LOW CARB!

These cookies were served to my guests on Friday night and they really got the thumbs up.  They couldn’t believe that they were low carb and delicious to boot. So enjoy the choc chip cookies without the guilt!

I hope that you enjoy this week’s recipe. Let me know how your cooking goes, Leanne x

 

Low carb choc chip cookies 

healthy choc chip cookie

low carb choc chip cookies

 

1 cup Ohmega cashew nut butter*

½ cup castor xylitol

2 Tbsp coconut flour

1 Tbsp chocolate chips

1 jumbo egg

¼ tsp baking powder

*cashew nut butter can be quite expensive so feel free to use the nut butter of your choosing. I like the Ohmega brand because it is has no artificial additives or preservatives, it just has nuts….

 

  1. Mix all the ingredients together until they form a dough
  2. Take spoonful’s of the dough using a teaspoon and form each spoonful of dough into a ball so that each ball is roughly the size of  a large walnut
  3. Place each ball on a baking tray lined with baking paper and bake at 180C for 10 minutes. When they come out of the oven they are soft and they harden as they cool

Makes 15 cookies

 

 

 

 

 

healthy four-ingredient pancake recipe


This week’s recipe is a four-ingredient pancake recipe. It is easy, delicious and healthy too.

The recipe includes a banana, an egg and almond flour. The combination is really delicious and sure to be a family pleaser. This was breakfast for my kids on Sunday and it went down extremely well.

One of my favourite things about this recipe is that it is suitable for many diets. It’s dairy and gluten free and is super healthy.

There are those days though when you just feel like something yummy and this is four-ingredient banana pancake recipe is just the recipe to hit that spot. I hope that you enjoy this recipe as much as we did.

 

Four-ingredient pancakes

1 large ripe banana

1 jumbo egg

2 Tbsp almond flour

¼ tsp baking powder

1 tsp oil

 

  1. Break the banana into pieces, place in a bowl and mash with a fork until it is quite well mashed
  2. Add the egg and mix well
  3. Then add the almond flour and the baking powder and whisk well to remove any lumps
  4. Leave the mixture to sit for 15 minutes for the batter to thicken
  5. Place the oil in a non-stick pan and rub it all over the base with roller towel (which you can then throw out)
  6. Heat the pan to a moderate heat (don’t make it too hot. These little babies take longer to cook than regular pancakes because they don’t have regular flour in them)
  7. Pour 1 ½ tablespoons of the batter into your pan to make each pancake
  8. When you start to see bubbles or when the underside of the pancake is a darkish brown colour then they are ready to turn
  9. Using a thin, clean egg lifter gently lift the pancake (the top is still quite wobbly) and turn it over to cook the other side (again because there isn’t regular flour in these pancakes they are more ‘fragile’ than regular pancakes. I also found that if my lifter had leftover batter on it then the next pancake tended to stick to the lifter) and then enjoy!

NOTE: this recipe can be double if you need more pancakes

Makes 6 pancakes

banana pancakes

healthy four-ingredient pancakes

mushroom and baby marrow microwave risotto



Welcome back to Sandtondiet and to this week’s delicious, healthy mushroom and baby marrow microwave risotto recipe. Traditionally it is quite labour intensive to make a risotto. It involves standing over the stove and stirring and pouring for the best part of half an hour. A risotto is also typically full of unhealthy and fatty ingredients.

I have been making this healthier risotto recipe for many years and it is always a real hit. It is a recipe that really appeals to everyone. I have served it when having dinner parties and many times to my kids who call it cheesy rice. Apart from roasting the vegetables beforehand, there really isn’t much to do.

I have chosen to use mushrooms and baby marrows today but you can choose whichever vegetables that you enjoy. I regularly use asparagus, sugar snap peas, peas, etc. The sky really is the limit with how inventive you can be. If you have any family members who can’t eat dairy then just leave the cheese out or if you are serving a milk free meal then you can also just leave out the cheese.

Look out for the Sandtondiet competition next week where one lucky winner will win their own personal meal planner with two weeks’ worth of dinner ideas, including recipes and a shopping list. The planner will include my own recipes as well as other delectable dinner recipes that haven’t yet been posted on the Sandtondiet site.  Details to follow next week! Enjoy your risotto and let me know how your cooking goes, Leanne x

 

Mushroom and baby marrow microwave risotto

 

300g baby button mushrooms

½ tsp bottled thyme/ 1 tsp fresh thyme

3 tsp olive oil

Salt and pepper to taste

350g baby marrows, sliced into thick rounds

1 medium onion, finely chopped

1 tsp chopped garlic (fresh)

1 ½ cups risotto rice

1 litre vegetable stock

½ cup mozzarella cheese, grated (optional)

 

  1. Place the mushrooms and baby marrows in a roasting pan, keeping the vegetables in their own halves (I make a ‘wall’ with tinfoil in the middle of the roasting pan to separate the two halves)
  2. Season the mushrooms with thyme, salt, pepper and one teaspoon of olive oil
  3. Then season the baby marrows with salt and pepper and drizzle with the second teaspoon of olive oil
  4. Roast the vegetables at 180C for 20 minutes, giving the pan a shake every now and then to prevent the vegetables from sticking
  5. While the vegetables are roasting, sauté the chopped onion and garlic in the third teaspoon of olive oil and season with salt and pepper. Cook the onions until they are translucent. If you find that the onions are sticking the just add a bit of water.
  6. Once the onions are cooked combine them with the risotto rice in a microwave proof dish and cook on high for two minutes
  7. Add the stock to the rice mixture and cook for 22 minutes or until most of the liquid has been absorbed, giving a stir every 5 minutes or so
  8. Once the rice is ready stir in the cooked vegetables and mix in the grated cheese if you are using it
    healthy quick and easy risotto

    mushroom and baby marrow microwave risotto