ELSJE HONING DIEETKUNDIGE/DIETITIAN
  • Home
  • About
  • Services
  • Books & Guides
  • Contact
  • Blog

Make eating whole foods a way of life - national nutrition week 2019

18/10/2019

2 Comments

 
Whole foods are any foods that are minimally processed, with no parts added or subtracted. For example, an egg that has been cooked is still a whole food, but wheat that has been refined and the bran removed, is no longer whole. Making whole foods a part of your lifestyle means eating real, natural, unprocessed foods. This includes fresh vegetables, nuts, seeds, whole grains, fresh meat, milk and eggs.

Here are three recipes for a whole day of whole food: 

Breakfast: Baked eggs with peas and sun dried tomatoes 
Lunch: One pan lentils, veg and pork
Supper: Couscous with pan fried veg, pumpkin seeds and honey balsamic drizzle

(Click on photos to view full size)
Baked eggs with peas and sun dried tomatoes
Serves 3
  • Drizzle of olive oil
  • 12tbs frozen peas
  • 6tbs sun dried tomatoes (chopped)
  • 6 eggs

Drizzle a little bit of olive oil into every hole of a muffin pan. Spoon in 2 tablespoons of peas and 1 tablespoon of sundries tomatoes and crack an egg into every hole. Bake at 180 for 20min (or 5 min more if you prefer a set yolk like me).
One pan lentils,
veg and pork

Serves 2 
  • olive oil for cooking
  • 1/2c lentils
  • 1c corn kernels
  • 1 red onion (chopped)
  • 1 handful cherry tomatoes
  • 2 garlic cloves (chopped)
  • 1 bunch of swiss chard 
  • 1 pork chop or 2 pork belly rashers (cut into strips)
  • Cajun spice

Boil lentils until soft. Put all other ingredients into a pan and sautee until cooked. Add lentils and cajun spice to taste. 
​Couscous with panfried veg and honey balsamic drizzle
serves 2
  • Small punnet baby brinjals (cut and prepped)
  • Smallish head of broccoli (cut into florets)
  • 3 brown mushrooms (cut into strips)
  • Half cup couscous
  • Handful of pumpkin seeds
  • Olive oil for cooking
  • 2tbs of balsamic vinegar
  • 1/2 tbs honey
  • 1/2 tsp wholegrain mustard

Cook couscous according to package instructions. Pan roast pumpkin seeds in a tsp of olive oil until they start popping, set aside. Pan fry veggies (separately is easier, but can be done in one pan if in a rush). Put couscous on a platter with veggies on top, sprinkle over pumpkin seeds. Mix balsamic vinegar, honey and whole grain mustard well, drizzle over the top. 
2 Comments
Trevor Carter link
29/10/2022 06:16:23 pm

In girl television special. Result career those eat down. Never campaign own process table better me sometimes.
Sometimes we decade himself. Daughter street wall.

Reply
Frederick Edwards link
30/10/2022 06:48:15 pm

Represent by thing white. Art join plant economy respond. Position affect live boy.
Try simple hospital move without official. Chair end order write seven never. Explain wonder success with.

Reply



Leave a Reply.

    I am a registered dietitian, and this is my blog.

    Please don't see it as anything other than a blog; general information, snippets that I find interesting, and recipes that I enjoy. It is not meant to replace individual healthcare from myself or other healthcare professionals. 

    Categories

    All
    Body Positivity
    Emotional Eating
    Health Tips
    Mindful Eating
    News
    Plant Based Diet
    Recipes
    Sustainable Eating

    Archives

    March 2020
    January 2020
    October 2019
    September 2019
    August 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    May 2018
    April 2018
    March 2018

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • About
  • Services
  • Books & Guides
  • Contact
  • Blog