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Desirée van Riet Dietitian and Diabetes Educator, 12 Pikkewyn Road, Bloubergstrand, Cape Town (2026)

14/11/2023

HAPPY WORLD DIABETES DAY!

14 November is World Diabetes Day. To celebrate, I created this recipe for a healthy, low carb pizza!

Ingredients:
1x Gracious Bakers Cauliflower Pizza Base
60g Smooth Fat Free Cottage Cheese
20g Sundried Tomato Pesto
60g Lean Ham, diced
30g Mozzarella Cheese, grated
5 Mushrooms, sliced

Spread the cottage cheese and pesto on the pizza base. Top with ham, mushrooms and finish by sprinkling the cheese on top. Bake in the oven for 8-10 minutes at 220 degrees until the base is crispy and the cheese had melted. Cut into 8 slices.

Nutritional information:
Kilojoules: 1 600kJ
Protein: 32g
Carbohydrates: 15g
Sugar: 3g
Fat: 18g
Fiber: 6g

And the best part, you can have the whole pizza to yourself!

22/09/2023

🌸 Spring Salads Recipe 4: Potato Salad

With the long weekend ahead, the Springboks taking on Ireland tomorrow night and Heritage Day on Sunday, I decided to post a healthy recipe for one the most traditional salads that accompanies almost all braais, the trusty potato salad!

Potato salad is usually made with mayonaisse and can be quite high in carbohydrates, fat and calories. The recipe below uses baby potatoes with the skin on to make it lower GI. It also contains a lower calorie mayonaisse from carbsmart.co.za which gets mixed with low fat Greek yoghurt to reduce the amount of mayonaisse needed for the potato salad. This recipe makes 6 servings.

Ingredients:
1kg Baby Potatoes with the skin on
4 Hardboiled Eggs
1 Onion
265g Jar Gherkins, drained
250ml Low Fat Greek Yoghurt
1 tbsp Dijon Mustard
1 tsp Apple Cider Vinegar
60ml Carbsmart Mayonnaise
Paprika

Cut the potatoes in half and boil until cooked. Remove the cooked egg yolks and keep aside for the dressing. Dice the egg whites, onion and gherkins. Wait for the potatoes to cool down completely and then mix these ingredients together in a bowl.

To make the dressing, crumble the egg yolks and mix with the low fat Greek yoghurt, Dijon mustard, apple cider vinegar and Carbsmart mayonnaise. Add to the salad and mix well until all the ingredients are coated. Add salt and pepper to taste and sprinkle with paprika. Refrigerate until served.

(Tip: Making it the day before and refrigerating overnight makes this tasty and creamy potato salad even more flavourful!)

Nutritional information per serving:
Kilojoules: 1 088kJ
Protein: 9g
Carbohydrates: 32g
Sugar: 5g
Fat: 9g
Fiber: 5g

17/09/2023

🌸 Spring Salads Recipe 3: Sushi Poke Bowl

As I've mentioned in a previous post, sushi is relatively healthy as it contains fish which is high in omega 3 and avocado which is high in mono-unsaturated fats. The rice used in sushi is sticky and starchy though and gets mixed with quite a bit of rice vinegar and sugar, making it high in carbohydrates. 2 - 3 Sushi rolls easily contain the same amount of carbs as a slice of bread!

With this Sushi Poke Bowl we are therefor leaving out the rice as well as the sushi mayonaisse, but including all the other tasty ingredients that gives sushi that unique and delicious taste! This recipe makes 1 serving which can be enjoyed for lunch or dinner.

Ingredients:
1 Mini Cucumber
110g Shelled Edamame Beans (available at WOOLWORTHS)
100g Smoked Salmon or Trout Ribbons
50g Avocado
25g Pickled Ginger
1/2 Sheet Roasted Nori
1 tbsp Soy Sauce
1 tsp Rice Vinegar
1 tsp White, Black or Mixed Sesame Seeds

Cut the cucumber in half and use a vegetable peeler to make long, thin ribbons from the top down. Start from the inside of the halved cucumber and discard the last bits on the sides which has the skin on. Arrange the cucumber ribbons at the bottom of the bowl. Add the edamame beans. Cut the smoked salmon or trout ribbons into smaller pieces and add on top of the cucumber and edamame beans. Cut the avocado into blocks and add this as well as the pickled ginger. Snip the nori into small pieces and sprinkle on top.

Lastly, mix the soy sauce, rice vinegar and sesame seeds and pour over the poke bowl as a dressing.

Nutritional Information:
Energy: 1848kJ
Protein: 40g
Carbohydrates: 16g
Sugar: 6g
Fat: 22g
Fibre: 14g

The edamame beans help to add bulk to the poke bowl as it is low in calories, but also packed with protein and fiber. This together with the salmon or trout, avocado and sesame seeds makes this a truly nutritious meal and a great way to increase your intake of legumes, fish and healthy plant fats all in one go!

10/09/2023

The 2023 Rugby World Cup is finally here and the Springboks are playing their first game against Scotland tonight! In honour of the Springboks I’m adding a South African twist to the traditional braaibroodjie.

Proudly South African Braaibroodjies

This recipe makes 6 braaibroodjies, but you can also make smaller or larger amounts as needed by reducing or increasing the ingredients proportionally.

Ingredients:
1 pack of 6 freshly baked Roosterkoek (50g each)
125g Fat Free Smooth Cottage Cheese
50g Biltong Powder
90g Sugar Free/Reduced Sugar Chutney
1 Onion, thinly sliced
1 Tomato, thinly sliced
180g Medium Fat Mozzarella Cheese, thinly sliced

Mix the biltong powder and cottage cheese into a smooth mixture. Spread on the bottom half of the roosterkoek and spread the chutney (±1 tbsp per braaibroodjie) on the top half. No need for margarine or butter! Arrange the onion and tomato slices on the braaibroodjie and top with sliced Mozzarella cheese (±30g per braaibroodjie). Close the braaibroodjie and braai until the cheese has melted and the braaibroodjie is nicely browned.

Nutritional content per braaibroodjie:
Kilojoules: 1 050kJ
Protein: 17g
Carbohydrates: 29g
Sugar: 6g
Fat: 6g
Fiber: 5g

Please note that the roosterkoek is not low GI, but the added protein from the cottage cheese and biltong powder will help to reduce the GI of the braaibroodjie to an extent. Have with your lean braai meat of choice and a fresh salad.

GO BOKKE!!!

08/09/2023

🌸 Spring Salads Recipe 2: Thai Peanut Crunch Slaw

This is a delicious protein packed crunchy salad with lots of flavour! It is really easy and quick and makes 2 servings.

Ingredients:
1 packet 300g Rainbow Slaw (available from Checkers or WOOLWORTHS)
200g shredded cooked Chicken
30g chopped Peanuts

Mix the above together in a bowl.

Dressing:
125ml Unsweetened Almond Milk
60g Sugar Free Peanut Butter
2 tbsp Soy Sauce
1 tbsp Sesame Oil
1 tbsp Rice Vinegar
Juice of 1 Lime
1 Sweetener sachet
1/2 tsp Cayenne Pepper (optional)

Blend all the ingredients for the dressing together in a blender or with a food processer until smooth and creamy. The amazing combination of flavours will remind you of your favourite Thai takeout!

Pour over the salad just before serving and toss until all the ingredients are coated.

Nutritional information per serving:
Energy: 2 150kJ
Protein: 36g
Carbohydrates: 18g
Sugar: 6g
Fat: 27g
Fiber: 9g

You can also leave out the shredded chicken and serve it as a tasty side salad that will go nicely with a chicken, pork or beef dish.

01/09/2023

Happy Spring Day!

To celebrate the change of the season, I will post a tasty salad recipe every week during the month of September.

🌸 Spring Salads Recipe 1: Broccoli and Cauliflower Salad with a Creamy Mustard Dressing

Ingredients:
200g Broccoli & Cauliflower
¼ Red Onion
2 slices cooked Lean Round Cut Shoulder Bacon
25g Cheddar Cheese

Yes, we are not using a white lower fat cheese, we are using Cheddar! This salad calls for a nice strong flavour, plus we can get away with a smaller amount of cheese without compromising the taste.

Dice all the above ingredients and mix together. Remember, the secret to making a truly tasty salad is cutting all the ingredients into small enough pieces to ensure that you get a bit of everything with each bite!

Dressing:
125ml Low Fat Greek Yoghurt
1 tbsp Dijon Mustard
1 tsp Wholegrain Mustard
1 tsp Apple Cider Vinegar

Mix the ingredients for the dressing together and pour over the salad. Mix well and refrigerate until served. Add salt and pepper to taste.

Nutritional information:
Kilojoules: 1 771kJ
Protein: 23g
Carbohydrates: 17g
Sugar: 5g
Fat: 19g
Fiber: 11g

This salad can be enjoyed as a meal for one person or shared as a side salad. It also makes a great low carb alternative to potato or pasta salad with a braai!

14/04/2023

Winter is coming...
And so are our cravings for warm, comforting drinks like hot chocolate!

I like to treat myself with this hot chocolate made with NOMU Skinny Hot Chocolate powder, which is sugar free, low in carbohydrates, low fat, low GI and endorsed by Diabetes South Africa.

The instructions advise to add 1 teaspoon (6g) of hot chocolate powder to 1 tbsp (15ml) hot skimmed milk, stir and add another 200ml hot or cold skimmed milk. Milk contains sugar in the form of lactose and increases the carbohydrate content of the drink though, therefore I prefer to add hot water and only another 30ml hot skimmed milk to reduce the total calories, carbohydrates and sugar in the drink. The hot chocolate powder already contains some sweetener, but you can also add sweetener to taste.

Go ahead and enjoy this delicious, guilt free hot chocolate!

Nutritional information:
Kilojoules: 130kJ
Calories: 31kcal
Protein: 2.8g
Carbohydrate: 3g
of which sugar: 1.7g
Fat: 0.65g
Fibre: 0.9g

12/04/2023

Burgers can't be healthy, right? Well, that depends on the ingredients and how it is prepared. Homemade burgers can be made using healthy ingredients, here are some tips!

1. Ostrich is a healthier red meat alternative as it is lower in fat and calories than beef and lamb.

2. Whole wheat buns contain fewer carbohydrates than white buns. This is because whole wheat products are higher in fibre and some of the fibre, called insoluble fibre, just passes through the gut without being absorbed or digested. This is where the term Glycaemic Carbohydrates come from which you’ll see on food labels, as this is the amount of carbohydrates in the product which will be digested and broken down into sugar.

3. You can reduce the total fat and calorie content significantly by not using oil for frying. A proper non-stick pan doesn’t require any oil or cooking spray. Balsamic vinegar contains no fat and only 2.5g carbohydrates per 10ml serving. It adds a lovely flavour and because it tastes slightly sweet you can use it to caramelise onions and tomatoes. Red onions and cherry tomatoes also taste sweeter than regular onion and tomatoes without actually being higher in sugar.

4. Instead of putting margarine on your bun, rather use smashed avo. 50g Avocado contains the same amount of fat as 2 teaspoons margarine, but adds more bulk and flavour. Avocado is also high in healthy monounsaturated fat.

5. Use spinach leaves instead of regular lettuce. It adds a different texture and is high in vitamins, minerals and fibre.

Ingredients:
Low GI Seeded Brown Bun
Lean Ostrich Burger Patty (100g)
¼ Red Onion (50g), thinly sliced
6 Cherry Tomatoes (50g), thinly sliced
2 tsp Balsamic Vinegar (10ml)
¼ Avocado (50g), smashed
Baby Spinach Leaves

Caramelise the onion and tomatoes in the balsamic vinegar using a non-stick pan. When soft and sticky, remove from the pan and set aside, then fry the ostrich patty in the same pan. Layer your burger starting with the baby spinach leaves followed by the ostrich patty, caramelised onion & tomatoes and ending with the smashed avo. Add salt and pepper to taste, pop in the microwave for about 15 seconds to warm up the bun and enjoy!

Nutritional information:
Kilojoules: 1 855kJ
Calories: 442kcal
Protein: 31g
Carbohydrates: 29g
of which total sugar: 6g
Fat: 18g
Fibre: 12g

08/04/2023

What's better than unwinding over the long weekend with some good company, a good bottle of wine and a delicious Charcuterie Platter?

Most cheeses and cold meats that are commonly used for Charcuterie Platters are very high in fat and calories. By choosing lower fat ingredients and cutting down on the carbs you can enjoy your platter without the worry of excessive calories.

Ricotta and Mozarella Cheese are lower in fat than creamy cheeses like Brie and Camembert, as well as hard cheeses like Cheddar. Processed meats and sausages like Salami and Chorizo are also higher in fat than thinly sliced ham like Prosciutto, Speck and Jambon. Watch out for ham that contains lots of visible fat though, like Pancetta. You can also use lean beef slices like Roast Beef or Pastrami.

Platters are usually served with an assortment of crackers and breads, as well as condiments like chutneys, jams, marmalades and preserves. Some include fruit like grapes, berries or dried fruit pieces as well. This increases the sugar and carbohydrate content considerably.

Try this Mediterranean Charcuterie Platter for two which doesn't contain any ingredients that are excessively high in fat, sugar, carbohydrates or calories, but still tastes delicious with a variety of flavours that compliment each other!

Ingredients:
1 Tub (250g) Ricotta Cheese with a drizzle of Balsamic Glaze and a sprinkling of Almond flakes
100g Mozarella Cheese sliced into 4 thick slices of 25g each
1 Packet (70g) Speck Ham
1 Packet (70g) Prosciutto
1 Packet (175g drained) Sundried Tomatoes in olive oil vinaigrette
1 Packet (70g) Pitted Green Olives
4 Gracious Bakers Beetroot Crackers
4 Gracious Bakers Zesty Zucchini Crackers
4 Gracious Bakers Spicy Pumpkin Crackers

Nutritional information per serving (half a platter) :
Kilojoules: 2 987kJ
Calories: 712 kcal
Protein: 49g
Carbohydrates: 18g
of which total sugar: 9g
Fat: 48g
Fibre: 6g

Please note that this platter is still relatively high in fat and calories, therefore it should replace one of your meals. Try to also exclude fat from your other 2 meals that day to ensure that your total calories for the day are still within a healthy range.

Finally, note that Brut Cap Classique is lower in calories than white or red wine, so go ahead and pop the bubbly instead to really make it a celebration!

05/04/2023

Love Sushi as much as I do?

Sushi is a healthy takeaway/restaurant option as the fish and avocado contain healthy omega 3 and omega 6 fats. It also contains rice though, but since it looks like such a small amount it doesn't seem like it would be too high in carbohydrates, right?

Unfortunately though, that's not the case. The rice is condensed white sticky rice and is usually mixed with rice vinegar and sugar, which ends up increasing the carbohydrates quite substantially. 2 California rolls contain 15g of carbohydrates, which is equal to 1 slice of bread. An average portion of 6-8 pieces of sushi therefore contain about 45 - 60g of carbohydrates, equal to around 3 - 4 slices of bread!

Try out my home recipe for a healthy, lower carbohydrate alternative. It is very easy to make!

Simply take a 1/4 Avocado (50g) and cut into 6 blocks. Take 100g Smoked Salmon ribbons and cut into 6 long thin strips. Roll each strip of Salmon around a block of Avocado. Top with small amounts of Kewpie Sushi Mayonaisse (yes, the good stuff!), around 1 teaspoon (5g) in total. Pour 15ml of Kikkoman Less Sodium Soy Sauce into a small bowl or a small plastic container you've gotten with a previous sushi order. Use chopsticks to dip the Salmon and Avo rolls into the Soy Sauce and enjoy!

A serving of 6 Sushi rolls contain:
Kilojoules: 1 238kJ
Calories: 296kcal
Protein: 26g
Carbohydrate: 8g
Sugar: 0g
Fat: 18g
Fibre: 4g

Desirée van Riet Dietitian and Diabetes Educator

14/11/2023

22/09/2023

17/09/2023

10/09/2023

08/09/2023

01/09/2023

14/04/2023

12/04/2023

08/04/2023

05/04/2023

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