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Afiya Health and Dietetics Consultants

+267-74516360 +267-3685781 info@afiyanutrition.co.bw

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Recipes

Home / Recipes
Stewed apples

One apple

1/4 tsp cinnamon

1/4 teaspoon nutmeg

100ml low fat plain yoghurt

 

  • Chop apples and place in a pot with a little water (Roughly 2 Tbsp.)
  • Bring to the boil and leave to simmer for 4 minutes
  • Add nutmeg and cinnamon and simmer for 2-3 minutes
  • Once soft spoon into a bowl and serve with low fat plain yoghurt

Enjoy!

Easy Stir Fry

1 Tbsp. olive or canola oil

500g chicken or beef, cut into thin strips

500g McCain’s frozen stir fry packs (Asian, French, and Mexican)

2 Tbsp. water

1 can baby corn, drained and rinsed (optional)

½ cup water
2 Tbsp. low sodium soy sauce
1 Tbsp. honey
1 tsp corn starch

½ tsp ground ginger
½ tsp garlic powder
¼ tsp freshly ground black pepper

  • Prepare the sauce: In a small bowl, combine water, soy sauce, honey, cornstarch, ginger, garlic powder and pepper.
  • Heat a wok or non-stick frying pan over medium-high heat. Add oil and swirl to coat wok. Stir-fry chicken/beef for 3 to 4 minutes or until browned on all sides. Remove to a plate.
  • Add frozen vegetables and water to wok. Cover and cook, stirring frequently, for about 8 minutes or until hot and tender-crisp. Add chicken/beef, sauce and baby corn (if using). Cook, stirring constantly, until sauce is thickened and bubbling and chicken/beef is fork-tender. This should take about 3 minutes.
Roasted Vegetables

½ tsp Dijon mustard

2 tbsp olive oil

1 garlic clove, crushed

1 tsp finely chopped fresh thyme

½ tsp finely chopped fresh oregano

1 medium beetroot, scrubbed and cut into 1.5cm wedges

1 medium carrot, peeled and cut into 1.5cm wedges

½ medium red capsicum, deseeded and cut into 3cm pieces

½ medium yellow capsicum, deseeded and cut into 3cm pieces

½ medium green capsicum, deseeded and cut into 3cm pieces

1 medium zucchini, cut into 1.5cm wedges

salt and pepper, to taste

  • Preheat the oven to 200°C (390°F) and line a baking tray with baking paper.
  • Whisk the vinegar, mustard, oil, garlic, thyme and oregano together in a small bowl.
  • Place the beetroot and carrot in a large bowl, drizzle over one third of the oil mixture and lightly toss to coat. Season with salt and pepper, if desired. Transfer to the lined baking tray and roast for 20 minutes until tender and cooked through, turning halfway through the cooking time.
  • Place the pepper and zucchini in the large bowl, drizzle over the remaining oil and toss lightly to coat. Season with salt and pepper, if desired. Transfer to the lined baking tray with the beetroot and carrot and cook for the remaining 10 minutes until tender and cooked through, turning halfway through the cooking time.

To serve, place the vegetables into a serving bowl and enjoy!

Blueberry Smoothie

½ cup blueberries, frozen

1 small banana, peeled and chopped (option to be frozen for a creamier texture)

150 ml low fat milk

100 ml low fat plain yoghurt

Ice cubes

1 scoop (30g) protein powder (optional)

 

Place the above ingredients into a high powered blender and blend until smooth.

To serve, pour into a glass or into a shaker if you are on-the-go.

Healthy Lunch Bowl

1 Chicken breast
4 tsp. Olive oil
Sea salt and ground black pepper, to taste
90g broccoli, florets and stems roughly chopped
1 garlic clove, crushed
Juice and zest of ½ lemon
1 Tbsp. chopped fresh parsley
1 small handful baby spinach leaves, roughly chopped
¼ small red onion, finely sliced
150g tinned chickpeas, drained and rinsed
1 medium orange, peeled and cut into pieces
10g flaked almonds, raw or toasted

arils from ¼ pomegranate
1 Tbsp. chopped fresh mint
¼ avocado, sliced

1 tsp Dijon mustard
1 tsp honey
sea salt and ground black pepper, to taste

  • Preheat the oven to 190°C and line a baking tray with baking paper.
  • Rub the chicken with 2 tsp. of Olive oil and season with salt and pepper. Place the chicken on the lined baking tray.
  • Roast the chicken in the oven for 15 minutes, turning once halfway through the cooking time. Remove from the oven.
  • Place the broccoli, remaining oil, garlic, salt and pepper in a bowl and toss gently, ensuring that the broccoli is evenly coated. Transfer the broccoli to the lined baking tray with the chicken. Roast in the oven for a further 8 minutes until the broccoli is tender and the chicken is cooked through.
  • Transfer the chicken to a plate and set aside to rest. When cool enough to handle, slice the chicken into bite-sized pieces.
  • Transfer the broccoli to a large bowl, stir through the lemon juice, lemon zest and parsley. Set aside to cool.