On the Low Down: Black Saturday Meals

by Nicholette von Reiche
Photography by Louis Hiemstra

It’s the day after thanksgiving; you have ample leftover turkey and would rather hit the road to do some bargain shopping or raid through all your shopping bags, decorate your home and enjoy some much needed rest and relaxation than cook another meal. Try settling you’re rumbling tummy and using what is left of your Thanksgiving meat to make these quick, easy and interesting recipes over the long holiday weekend.

Camembert and turkey sandwich with cranberry sauce
Cranberry sauce is delicious with festive meats such as turkey, chicken and ham and pairs well with camembert or brie.

Serves: 4
Preparation: 10-15 minutes

1 large ciabatta loaf or 4 small ciabatta rolls
Butter, at room temperature (optional)
1 round of camembert cheese
4 oz (125g) leftover turkey, sliced
Left over or store bought cranberry sauce
2 cups mixed salad leaves
Alfalfa sprouts (optional)

Slice the bread loaf or bread rolls in half lengthwise and lightly toast in the oven at 400°F (200°C).
Remove from the oven and lightly butter both sides of the loaf.
Slice the camembert into slices and arrange on the bottom half of the bread loaf.
Layer with turkey slices and spoon over some of the cranberry sauce. Top with the mixed greens and sprouts if using.
Place the other half of the sandwich on top and cut into quarters if using the whole loaf or in half if using bread rolls.

Notes:
Make your own cranberry sauce by placing 9 oz (250g) fresh, frozen or dried cranberries in a saucepan with ¼ cup water and ½ cup sugar. Allow to simmer over a medium heat until the mixture starts to get thick and syrupy, about 15-20 minutes.  Allow to cool and process roughly with a hand held blender or in a food processor.

Variations:
Replace the cranberry sauce with 2 Tbsp Dijon mustard and 1 Tbsp creamed horseradish. Spread on both sides of the sandwich and layer as desired.

Turkey and plum wraps:
Make a turkey and plum wrap by replacing the ciabatta with wraps and the cranberry sauce with juicy plum sauce. Use a store bought plum sauce or make your own by following the recipe above for cranberry sauce, replacing the cranberries with diced plums.

Turkey soup
If the shopping did not put you on a natural high, warm up your body, mind and soul with this feel good and healthy soup.

Serves: 4
Preparation: 10-15 minutes
Cooking: 20-30 minutes

1 Tbsp olive oil
1 red onion, diced
4 sticks celery, diced
4 medium carrots, diced
1 clove of garlic, crushed
2 cups leftover shredded turkey meat
67 fluid oz (2L) chicken stock
2 dried bay leaves
Salt and ground black pepper
9oz (250g) pasta rice
Spring onions or chives, to garnish

Heat the oil in a large pot over a medium heat.
Add the onion, celery, carrots and garlic and sauté until soft, about 5 minutes.
Add the turkey, chicken stock, bay leaves and rice pasta and bring to a gentle simmer for about 20-30 minutes.
Season to taste, remove the bay leaves and serve garnished with spring onions or chives.

Serving suggestion:
Serve soup with warm crusty bread or whole-wheat rolls

Vietnamese turkey salad
This light and tasty salad is perfect after a day of over-indulging.

Serves: 4
Preparation:  10-15 minutes

2 carrots, peeled and thinly sliced or cut into ribbons
1 small cucumber, diced or sliced or cut into ribbons
1 red onion or small red cabbage, finely sliced
2 cups shredded turkey meat
1/3 cup mint leaves, chopped
1/3 cup cashew nuts
Mixed Asian greens

Dressing
Juice and zest of 2 limes
1 Tbsp sesame oil
2 Tbsp water
1 Tbsp castor sugar
½ tsp fresh ginger, grated
1 clove of garlic, crushed

Combine all the salad ingredients in a bowl.
Make the dressing by whisking all the ingredients together in a bowl. Pour over the salad and gently toss to combine.
Serve immediately.

More ideas:

Turkey stir-fry:
Stir-fry shredded turkey meat with julienne vegetables such as carrots, baby marrows and peppers. Add sliced button mushrooms and your favorite stir-fry sauce or add soy sauce, 1 tsp brown sugar and 1 Tbsp sesame oil.

Hearty turkey and corn chowder
Combine 1 medium sized caramelized onion with 1 large peeled and diced potato, 1x 14oz (400g) can of sweet corn and 22 fl oz (650ml) good chicken stock in a large pot.  Cook over a medium heat until the potato is soft. Blend half of the mixture until smooth, return to the heat and stir in shredded cooked turkey and ¼ cup reduced fat cream. Heat through and serve warm garnished with chives and seasoned with salt and pepper.

On the Low Down: Hearty Winter Warmers

by Nicholette von Reiche
Photography by Louis Hiemstra.

The winter chill starts to sneak in this time of year. Out come the fluffy blankets, scarfs and coats. Our natural reaction is to head indoors, escape the cold, curl up on the couch with a good book or movie and warm up with hot chocolate.

Unfortunatley, winter is also the time when we tend to pick up some extra pounds. Along with colder days come comfort foods, a decline in exercise and before we know it an extra tummy roll. It is no news that when the weather is miserable, nobody feels like getting up from the couch or out from under your warm blanket to exercise. However, the slow-down in physical activity and a diet of unhealthy, fatty foods are the main reasons why we pick up weight during wintertime.

This year, adopt a different approach. See winter as the time of year that you take extra special care of yourself and your health, both inside and out. Get proper nutrition, boost your immune system with ample fresh fruit, vegetables and supplements, moisturize your whole body to keep it soft and supple, drink plenty of water and strive towards the perfect balance of treadmill and duvet time.

It is essential that you stay active and make exercise a priority even in winter. Try to work in least 30-45 minutes of cardio per day. Choose what time of the day works best for you. Exercising in the morning can give you a sense of accomplishment and help you feel good all day long, while exercising during lunch time can clear your mind and help you re-focus. Chilly evenings are ideal for running or taking your dog for a walk. Taking out a little time everyday to exercise will get easier by the day and is a small price to pay when you consider all of the rewards it has on your body and wellbeing.  Also work in as much extra activity as possible by taking the stairs when you can, walking an extra block or two on your way to work, shovelling the snow instead of blowing it or simply having a snowball fight.

In winter we also tend to live in our frumpy, unflattering sweats and t-shirts. Rather wear firm fitting clothes like a pair of jeans with a fitted sweater that show of your curves. Seeing how your clothing fits will help you focus and maintain your weight during the winter months.

Remember to eat plenty of fruit and vegetables and as far as possible try to avoid foods that are made from refined sugar and flour. Winter fruits such as oranges, grapefruit, pawpaw, kiwi fruit and guavas are brimming with protective nutrients such as vitamin C and bioflavonoids that help ward off winter colds and flu and even better they are low in kilojoules.

Taking care of yourself means you are being kind to yourself and spoiling your body with goodness and love. Drink lots of water, keep skin moist by putting on lotion and remember to get plenty of beauty sleep.

And finely, the best way to ward of winter blues and warm up is by inviting over some friends. When the weather gets miserable get family and friends together and share a delicious meal together.

Stay healthy and keep warm.
Nicholette

Hearty winter warmers:

Chicken casserole
Beef and pumpkin soup
Osso bucco with gremolata
Vegetable and lentil curry

Chicken casserole

Serves: 4
Preparation: 10-15 min
Cooking: 45-60 minutes

2 Tbsp olive oil
2 medium leeks, trimmed and thinly sliced
2 cloves of garlic, crushed
500g (18oz) skinless thighs
3 stalks celery, thinly sliced
250g (9oz) baby button mushrooms
Juice and zest of 1 lemon
2 bay leaves
2 Tbsp plain flour
3 cups chicken stock
¼ cup reduced fat cream (optional)
½ cup parsley, chopped

Preheat the oven to 200°C (390°F).
Heat the olive oil in a large ovenproof casserole dish over a medium heat.
Add the leeks and garlic and sauté until soft. Add the chicken thighs and cook until browned on all sides, then transfer to a large plate.
Add the celery, mushrooms, lemon juice and zest and bay leaves and sauté for 3-4 minutes.
Stir in the flour and stock and bring to gentle simmer, stirring occasionally. Add the chicken, cover and place in the oven. Cook for 45-60 minutes.
Stir through the cream if using and serve warm garnished with fresh parsley.

Pumpkin and beef soup
Heat 2 tsp of olive oil in a large saucepan; add 1 small diced onion, 1 red chili, 1 crushed garlic clove, 450g (16oz) pumpkin, 1 large diced carrot. Cover and sweat for 10 minutes, shaking the pan occasionally. Turn the heat up slightly; add 250g (9oz) rump steak and ½ tsp turmeric. Stir them around for about 1 minute to brown. Add 250g (9oz) split peas, 1 cup good quality beef stock, 2 Tbsp each of chopped rosemary and parsley and 1 tsp freshly grated ginger. Bring to a boil, cover and simmer for 30 minutes. Taste for seasoning.  Lading into soups bowls and enjoy with crusty whole-wheat bread.

Notes:
Winter is the best time to eat a steaming bowl of soup. Soups can be nutritious without increasing your energy intake. The simplest soups can be made with a variety of vegetables, cooked with beef or chicken stock. Use stock cubes that are low in kilojoules.
Use skim milk to make cream of vegetable soups and add fat-free yoghurt instead of cream. When you prepare soups or stews the day before, let it cool in the fridge and scoop off the solidified fat before you heat it. Skimming off the extra fat can save you up to 100 calories per teaspoon.

Osso buco with gremolata

Serves: 4
Preparation: 15-20 minutes
Cooking: 1 hour

1 kg (35oz) veal
½ cup plain flour
25g (0.8oz) butter
1 Tbsp olive oil
1 red onion, sliced
3 stalks celery, sliced
1 cup verjuice or dry white wine
2 x 400g (14oz) tins of diced tomatoes
½ cup good quality beef stock
2 cloves garlic, crushed
2 bay leaves
2 Tbsp fresh thyme, roughly chopped

Gremolata
½ cup flat-leaf parsley, finely chopped
2 cloves garlic, crushed
1 tsp fine lemon zest
Preheat oven to 160°C (320°F).  
Coat the veal in flour and shake off any excess.
Heat half of the butter and oil in large frying pan and cook the veal until browned on both sides. Transfer the veal to large ovenproof dish.
Heat the remaining oil and butter in the same pan, cook the onion and celery until softened. Add the verjuice or wine and bring to the boil. Stir in the tomatoes, stock, garlic, bay leaves and thyme and return to the boil.
Pour tomato mixture over the veal and cover with a tight lid or foil. Cook covered for 45 minutes or until the veal is tender.
Make the gremolata by combining the ingredients in a small bowl.
Serve the osso buco with gremolata and cauliflower mash.

Notes:
This osso buco is delicious served with soft polenta, mashed potato or cauliflower mash. To make the cauliflower mash, boil 250g (12oz) cauliflower until tender. Cook two potatoes and mash with 2 Tbsp butter and milk. Puree the cauliflower and fold into the mashed potato, season with salt, pepper and nutmeg or paprika.

Hearty lentil and vegetable curry
To make this easy and healthy curry combine 2 chopped green chilies, 2 cloves of garlic, 25g (0.8oz) coarsely chopped ginger, 1 cup chopped coriander leaves and 1 Tbsp olive oil in a food processor to make a curry paste. Blend until smooth and set aside. Heat 1 Tbsp of olive oil in a large saucepan, add 1 large, sliced red onion and cook until softened, add your curry paste, 1 cup brown uncooked lentils and 4 cups good quality vegetable stock. Simmer uncovered for 10 minutes. Stir in 250g (9oz) diced pumpkin and 1 large, diced red pepper and cook for an additional 10 minutes. Stir in 250g (9oz) chopped broccoli florets, cover and cook for 10 minutes. Serve warm sprinkled with chopped coriander, steamed rice and tzatziki.

Diva Dinners: That Boy is Mine, soul food for your soulmate

by Nicholette von Reiche.
Photography by Louis Hiemstra

Is the fastest way to your man’s heart through his gullet?

I for one can tell from experience that the way to get Romeo smitten over you need not lie in your culinary skills, however it is definitely worth paying attention to what his foodie likes and dislikes are.

Cooking delicious meals for the one that has captured your heart does not claim his heart yours, but if you go about it the right way, you may catch his attention.

Preparing a home cooked meal for your man, making his favorite dish or simply showing that you have put some thought and effort into spoiling him, will definitely leave a lasting impression.

I have included two simple meals that are sure to put a smile on your honey’s dile.

And if you are still looking for more inspiration, keep these simple hints in mind:

Men love meat (real meat, not canned or soya alternatives)
Starchy vegetables usually take preference (favorite include sweet potato, potato, pumpkin and butternut)
When in doubt use bacon and butter
Generous portions are a must, but do try to keep it healthy (sneak veggies in when you can. They needn’t know)
Never forget the power of dessert. Make his favorite sweet treat every now and then for no reason but that you love him.

Ostrich burger with beetroot salsa

Makes: 4
Preparation: 20 minutes
Cooking: 10 minutes

400g (14oz) ostrich mince (ground ostrich meat)
1 medium sized red onion, diced
1 Tbsp thyme
Salt and ground black pepper
300g (10oz) cooked baby beetroot, diced
2 Tbsp coriander, finely chopped
Juice and zest of 1 lemon
Burger buns of choice
Arugula, watercress or baby spinach leaves, to garnish

Place the meat, half the onion, thyme and salt and pepper in a bowl. Mix to combine and divide into four burger patties.
Heat a large frying pan over a medium heat and cook the patties for 4-5 minutes on each side or until cooked to your liking.
Prepare the beetroot salsa by combining the remaining onion, beetroot, coriander and lemon juice.
Serve the ostrich burgers on lightly toasted burger buns, top with beetroot salsa and garnish with greens of choice.

More burger topping ideas:
Don’t abandon the ultimate burger classics. You can never go wrong with saucy mushroom burgers, bacon cheese and egg or bacon, cheese and avocado burgers. Don’t be afraid to be adventurous though either. Try new flavors and ingredients whenever you prepare your own home-style burgers.

Try these next time:

- Sautéed onion, cherry tomato, mushroom and black olive sauce
- Beef burgers with cheese, sautéed brown mushrooms and Swiss style cheese
- Turkey burgers with zesty tzatziki and arugula
- Spicy lamb burgers with hummus and cucumber salsa

Serve your burgers with oven baked fries, zesty potato wedges, steamed baby potatoes or crispy sweet potato rounds.

Pepper steak with mushroom sauce and creamy mash

Serves: 4
Preparation: 20 minutes
Cooking: 10-15 minutes

2 Tbsp green peppercorns in brine, drained and crushed
3 tsp ground black pepper
4 beef steaks
4 tsp olive oil
80g (3oz) butter
400g (14oz) brown mushrooms, thinly sliced
2 cloves of garlic, crushed
½ cup verjuice
1 cup good quality beef stock
300 ml (10 fl oz) cream
3 Tbsp flat leaf parsley, chopped

Creamy mashed potatoes:
500g (17oz) potatoes
2 Tbsp butter
¼ cup milk
salt and ground black pepper

Sugar snap peas, steamed, to serve

Prepare the creamy mash by boiling the potatoes until soft. Drain and crush while still hot with the butter and milk. Season to taste and keep warm.
Combine the peppercorns and ground black pepper and press all over the beef using a fork.
Heat the oil and half of the butter in a large heavy based frying pan over a high heat. Add the steaks, reduce heat to medium and cook for 2-3 minutes on each side for medium-rare or cook until desired doneness is achieved.
Remove the steaks from the pan and allow to rest.  Add the butter to the pan and melt, add the mushrooms and sauté until tender.
Add the verjuice and bring to a gently boil, stir in the stock and cream and cook stirring until the sauce thickens slightly.
Stir in the parsley and serve over the steaks with creamy mashed potatoes and steamed sugar snap peas.

Notes:
 Don’t compromise taste for money. Buying rump steak has more flavor than sirloin, and is a cheaper cut of meat .

Variations:
Grill or pan-fry steaks to desired doneness and top with herb or chili butter. Serve with boiled new potatoes or shoestring fries.
Make prego rolls by sandwiching minute steaks in-between buttered bread rolls. Serve with chili relish or homemade tomato sauce.

On the Low Down: Lunches to keep you fuelled and inspired

By Nicholette von Reiche.
Photography by Louis Hiemstra

Through out my life as a student and working girl I have learned that fueling up in the middle of the day is the best approach to giving your best in a long and hard day. We have put together a selection of recipes and ideas that will not only help you ease back into your routines, but most importantly inspire you to make the most of this season’s fresh ingredients and eat fresh and fabulously no matter the lack of time or time of day.

It might seem like a bit of a drag at the time, but preparing some components for a week’s worth of lunches over the weekend will help you out later. Instead of staring into yet another peanut butter sandwich made on a rushed weekday morning or finding yourself buying the exact same fast food you fowled never to eat again, you’ll be eating delicious and different meals. Planning for and preparing your own lunches will not only save you time in the long run, but also leave you feeling energized, keep you from grabbing unhealthy food options or overeating at dinner time.

Here is up to 12 lunch solutions to keep you fuelled and inspired.

Menu suggestion:
Monday:
Couscous with cauliflower and pomegranates
Tuesday:
Smoked chicken and nutty rice salad
Wednesday:
Nectarine and couscous tabbouleh
Thursday:
Chicken and basil rice salad
Friday:
Tabbouleh and lamb wraps

Couscous with cauliflower and pomegranates
This jeweled couscous salad is easy to assemble and a delight to the senses.

Serves: 4
Preparation: 15 minutes

1 cup whole-wheat or regular couscous
½ tsp ground cinnamon
½ tsp all spice
1 cup cauliflower florets, cut into smaller bite-sized pieces
2 Tbsp mint, finely chopped
2 Tbsp flat leaf parsley, finely chopped
½ cup pomegranate seeds
¼ cup walnuts, roughly chopped
Juice and zest of 1 large lemon
2 Tbsp olive oil, for dressing

Combine the couscous and spices in a wide bowl. Pour boiling water over the couscous until just covered and allow to stand for 10 minutes.

Place the cauliflower in a saucepan and cover with water. Add a pinch of salt and bring to boil. Boil for 2-3 minutes or until just tender, then strain.

Fluff the couscous with a fork. Add the cauliflower, pomegranate seeds, herbs and nuts and gently toss through to combine. Season with salt and pepper and dress with lemon juice, zest and olive oil.

Enjoy as is served with tender stem broccoli or see serving suggestions below.

Notes:
This recipe will go well as a side served with any meat dish. For a lunch variation with protein add smoked chicken slices, shredded chicken breast or leftover lamb slices.

Smoked chicken and nutty rice salad
This crunchy salad is easy to assemble and leftovers freeze well.

Serves: 4
Preparation time: 10-15 minutes
Cooking time: 10-15 minutes

1 cup brown rice
3 Tbsp olive oil
1 Tbsp thyme
1 small red onion, peeled and quartered
2 cloves of garlic, crushed
125g (4oz) portabellini mushrooms, sliced
125g (4oz) button mushrooms, sliced
200g (7oz) smoked chicken, cut into bite sized pieces
¼ cup almonds, roughly chopped
¼ cup pecans, roughly chopped
Salt and ground black pepper
Flat leaf parsley, to serve

Cook the rice according to package instructions.

Add half the oil to a wok or frying pan. Add the thyme, onion and garlic and sauté until the onion is softened. Add the mushrooms and sauté for 2 minutes.

Add the chicken, rice and nuts and heat through.

Season with salt and pepper and serve garnished with parsley.

Variations:
Chicken and basil rice salad:
Replace the smoked chicken with cooked chicken breast fillets and the mushrooms with 1 red pepper, thinly sliced and 200g (7oz) sliced green beans. Replace the parsley with fresh basil leaves to garnish.

Thai chicken and basil rice salad
For an Asian twist us the Chicken and basil rice salad and add grated ginger, the juice and zest of one lime, 2 Tbsp soy and fish sauce, 2 tsp brown sugar to the frying pan along with the garlic and onion. Omit the thyme and add 1 seeded and sliced red chilli.

Rice and corn salad
Use the original smoked chicken and nutty rice salad and replace the smoked chicken and mushrooms with 125g (4oz) corn kernels, ½ cup semi-dried tomato and ¼ cup seeded and diced green olives.

Nectarine and couscous tabbouleh
Try this fresh take on a traditional Middle Eastern salad.

Serves: 4
Preparation time: 15-20 minutes

1 cups whole-wheat or regular couscous
Juice of 2 limes
1 small red onion, diced
Half a cucumber, diced
2 spring onions, sliced
4 Tbsp black olives, halved and seeded
2 Tbsp flat leaf parsley, roughly chopped
2 Tbsp mint, roughly chopped
2 nectarines, cut into wedges
150g (5oz) reduced feta cheese, sliced or crumbled
Salad leaves, to serve (optional)

Add the couscous to a wide bowl. Pour boiling water over the couscous until just covered and allow to stand for 10 minutes. Fluff the couscous with a fork.

Add the remaining ingredients except for the nectarines and feta cheese to the couscous and gently stir through to combine.

Chill for 1-2 hours to allow the flavors to develop. Add the nectarines and feta prior to serving (or if chilling over night gently toss through
along with the rest of the ingredients).

Season and toss in the salad leaves if using.

Tabbouleh and lamb wraps
Use leftover tabbouleh to create these mouth-watering wraps.

Serves: 4
Preparation time: 10-15 minutes
Cooking time: 10 minutes

Salt and ground black pepper
1 Tbsp thyme
250g (9oz) lamb, cut into bite-sized pieces
1 Tbsp olive oil
Hummus, to serve (optional)
4 whole-wheat (whole-grain) or plain wraps
Tabbouleh (use the recipe above, omit the nectarines if desired and crumble the feta cheese)
Salad leaves of choice

Season the lamb strips with salt, pepper and thyme.

Heat the olive oil in a non-stick wok or frying pan and saute the lamb pieces over a medium heat for 3-4 minutes or until cooked.

Spread the hummus if using over the wraps, place some of the lamb strips and tabbouleh on the wrap and roll up snuggly to enclose the filling.

Enjoy as is or store in a ziploc bag or lunchbox for the next day.

Variation:
Replace the wraps with pita pockets and the hummus with tzatziki if desired.

More ideas:
Vegetable salad:
Use leftover vegetables from the week to make a scrumptious salad. Cook vegetables such as green beans, cauliflower, broccoli and mushrooms and gently toss through with leftover peppers, salad leaves and fresh herbs. Make a zesty yoghurt and mayonnaise dressing by combining the juice and zest of 1 lemon with 1 Tbsp half reduced fat mayonnaise and 2 Tbsp plain or Bulgarian yoghurt.

Lamb or chicken stir-fry:
Use leftover chicken or lamb meat. Cut into bite-sized pieces, season and stir-fry in a little olive oil. Add leftover vegetables such as peppers, mushrooms, broccoli, green beans and spring onions. Sauté veggies with 1 clove of garlic, 1 Tbsp of thyme, 2 Tbsp soya sauce and 1 Tbsp sesame oil (optional). Serve as is for lunch or with cooked brown rice and fresh herbs.

Smoked chicken wrap:
Use leftover smoked chicken with vegetables of choice and hummus to make a quick and easy wrap.

Hints and tips:

Store your lunch in Ziploc bags (snap-lock bags), plastic containers or lunch box coolers.

Pack dressing for salads separately so that the ingredients don’t get too soggy.

Stop pitas, wraps or sandwiches from going soggy by placing wet ingredients between dry ingredients (for example place a slice of tomato between cheese or lettuce).

Try to pack something different everyday of the week to prevent boredom and consume a wider range of vitamins, minerals and nutrients.

Make sure food looks good and taste even better by adding different colors and textures to your packed lunches such as baby sweet corn, sliced red pepper, carrots, cucumber and celery.

Remember to stay hydrated during the day by drinking lots of water. Other healthy beverage choices include, 100% fruit juice (diluted with water if you can), milk, drinking yoghurts and smoothies.

Keep your packed lunch cool by using a frozen carton of juice or icepacks or find somewhere cool at school or work to keep your lunchbox.

Remember to snack on healthy foods such as fruit, yoghurt and crisp veggies throughout the day.

On The Low Down: An introduction

Column: On the low down
Title: Fresh and fabulous
By Nicholette von Reiche

Slimming down on our finances might still be a global trend, but eating healthily and striving towards a balanced lifestyle is still the world’s largest food trend. It is also a subject very close to our heart at REALITY Check Girl Magazine and that is why we have devoted an entire column inspiring healthy living.

When you eat delicious fuss free, healthy food and strive for balance in your life, you are bound to be happier, healthier and slimmer. Forget about counting calories, feeling guilty about the doughnut you enjoyed with your coffee or that extra tummy roll. We have banned calories from this column, in part because they are often misleading, but also because if you start to count what you eat the pleasure of eating diminishes. You have to enjoy what you eat and learn to listen to your bodies needs. When you eat healthy foods most of the time, include high-fiber foods in your diet and eat loads of fresh fruit and vegetables you naturally consume fever calories. Using the freshest ingredients are crucial and often require less cooking time, they taste better and because they are the freshest they are more replete with health-giving nutrients.

The recipes in our On the Low Down section are all about foods that are both nutritious and delicious. Our motto is balance, and that means balance of the body, mind, soul and thighs. Eat what you crave and own that exhilarating feeling of satisfaction. Drink plenty of water and remember to have fun, make time for yourself and sometimes, just sometimes, it is okay to eat ice cream straight out of the tub. Know that healthy food isn’t dry, steamed, brown or tasteless but rather fresh, fun and fabulous. Remember that the odd bit of exercise will make you feel good and look better, that laughter builds stomach muscles and that life is for living.

Here is to living all of life’s flavor.

On the low down: When life gives you oranges

Byline: By Nicholette von Reiche
Photography by Louis Hiemstra

Citrus fruits are a healthy addition to your winter diet and one of my personal favorites is oranges. Not only are these juicy and aromatic fruits distinguished for its concentration of vitamin C, but they also add a special tang and sensational taste to winter dishes. Oranges are a great snack on its own, but its delicious flavors can be used in a variety of ways and can transform the dreariest of dishes into a dazzling meal. Squeeze them to drink the fresh juice, slice and poach them, roast them with meats, grill them over fish or slice them up to add to your favorite salads, use the zest in dressings, sauces or to adorn desserts.

Popular orange varieties include clementines, navel oranges, blood orange and satsumas. In addition to being delicious, they are rich in vitamin C and fiber and contain vitamin A, folate and potassium. Vitamin C is known to increase iron absorption in the body. When buying oranges, look for ones that are brightly colored and glossy. They should feel relatively heavy for their size and not have any wrinkled or discolored patches on their skin. Store oranges at room temperature, out of direct sunlight, for 3 to 5 days. Alternatively, store in the fridge for 1 to 2 weeks.

A good way to start your day, and a personal favorite, is to top orange and grapefruit segments with lime zest, a dollop of creamy Greek yogurt or mascarpone cheese and a drizzle of honey. Sometimes I poach the fruit in orange juice and serve it with Greek yogurt and chopped pistachios. Or, I make a simple compote by cooking the fruit in a saucepan with ¼ cup of sugar and 2 teaspoons of water over a medium heat until it is syrupy and the flavors are infused.

I had great difficulty narrowing my most favorite orange inspired recipes down and hope you enjoy my selection.

Chicken breast in orange and star anise sauce and orange and spinach salad.

Serves: 4
Preparation: 15-20 minutes
Cooking: 15 minutes

4 x skinless chicken breast
Salt and ground black pepper

Orange and star anise sauce
Zest of two large oranges
1½ cup freshly squeezed orange juice
2 Tbsp honey
2 Tbsp red wine vinegar
2 Tbsp corn flour
2 star anise
3cm (1.2 inch) piece of fresh ginger, sliced

Salad
1 small red onion, sliced
100g (3.5oz) red vine or baby spinach leaves
2 oranges of choice, peeled and segmented
1 red bell pepper, seeds removed and sliced

Make the orange and star anise sauce by combining all the ingredients in large frying pan and bring to a gently simmer over a medium heat, stirring constantly.

Season chicken fillets with salt and pepper and add to the frying pan. Cook in the sauce until cooked about 10-15 minutes

Prepare the salad by combining the ingredients in a large bowl. Divide among four plates.

Remove the chicken fillets from the sauce and cut into slices. Serve alongside the salad drizzled with the sauce and boiled new potatoes if desired.

Notes:
To segment your oranges, stand the oranges on a chopping board and slice away the skin and pitch. Working over a large bowl to catch the juices, remove the segments by running a knife between each membrane.

Nectarine and orange pastries

Serves: 6-8
Preparation: 5-10 minutes
Baking: 10-15 minutes

8 sheets filo pastry
50g (1.7oz) butter, melted
2 tsp vanilla extract
4 Tbsp orange zest
4 Tbsp castor sugar
3 nectarines, thinly sliced
4 oranges, thinly sliced (see notes)

lemon curd yogurt, to serve

Pre-heat the oven 200°C (390°F). Layer the filo pastry on a lightly greased baking tray and brush between each pastry layer with the melted butter.

Combine the vanilla extract, orange zest and castor sugar in a bowl. Sprinkle half over the filo pastry and layer with the nectarine and orange slices.

Sprinkle with the remaining sugar mixture and bake for 10-15 minutes or until crisp.

Serve cut into slices with lemon curd yogurt on the side.

Notes:

If you cannot find any lemon curd yogurt, fold store bought lemon curd through low fat or fat free Greek yoghurt or if preferred buy vanilla yogurt and stir through some lemon zest.

Use two different kinds of oranges for better results.

Instead of butter you can use partially hydrogenated or trans-fat free soft-tub margarine. Look out for margarines that are classified as functional foods or approved by the heart foundation.

Variation:
Roll the pastry sheet up to form a roulade. Once baked, cut into slices and serve along side lemon curd yoghurt or mango sorbet.

Dried cranberry and orange scones

Makes: 16
Preparation: 10-15 minutes
Baking: 15-20 minutes

3 cups all purpose flour
4 tsp baking powder
Pinch of salt
½ cup castor sugar
1 Tbsp orange zest
100g (3.5oz) cold butter, diced
½ cup dried cranberries, roughly chopped
1 large egg, whisked
200ml (6.7fl oz) low fat milk
3 Tbsp low fat milk, for brushing

Castor sugar, to sprinkle

Pre-heat the oven to 180°C (355°F) and lightly grease a baking tray.

Sift the flour, baking powder and salt into a large bowl.

Add the sugar and orange zest and combine.

Add the butter and rub into the flour mixture with your fingertips until the mixture resembles breadcrumbs. Add the cranberries and combine.

Make a well in the centre and pour in the whisked egg and half of the milk. Use a butter knife to combine the mixture until it just holds together; add more milk if the mixture is too dry.

Turn the dough out onto a lightly floured surface and knead gently. Do not overwork the dough.

Roll the dough out to a 2cm (0.8 inch) thickness and use a 6 cm (2.4 inch) round cutter to cut out 16 scones.

Place the scones on the greased baking tray and brush with the extra milk or egg wash.

Sprinkle with the extra castor sugar and bake for 15-20 minutes or until cooked when tested with a skewer.

Serve warm split open with butter or marmalade and reduced fat cream.

More delicious recipe ideas:

Make a zesty compote and serve it with homemade waffles or pancakes and crème fraiche or Greek yoghurt.

Orange segments make a great accompaniment to any winter salad.

Start your day is with an energizing and immune boosting smoothie.

Orange and raspberry smoothie:
Blend together 250g (9oz) frozen raspberries, 1 cup plain low fat yoghurt, 1¼ cups freshly
squeezed orange juice and the zest of 1 large orange.

Zesty breakfast smoothie:
Blend together1/2 cup orange juice, 1-2 Tbsp honey, 1 small banana, 1 small orange and low fat mango or vanilla yoghurt.

Tropical smoothie:
Blend togeteher 1 cup fresh orange juice, 1 cup chopped pineapple, 1 small banana, pulp of 2 passionfruits and 4 mint leaves. Served chilled and stir in some greek yoghurt if desired.

Orange, onion and olive salsa
Segment two oranges and cut in half. Whisk together 2 Tbsp red wine vinegar, 4 Tbsp olive oil and 2 Tbsp chopped oregano or mint and pour over the orange segments. Leave to infuse for a few minutes, stir in 1 small, diced red onion and ½ cup pitted calamata olives. Serve alongside roast chicken and grilled ostrich steaks.