Op my vurk (2026)

17/07/2024

‘HOW FOOD CREATES MEMORIES
It’s in the science of flavour!’

Toe ek hierdie ‘Beef Schnitzel’ proe kon ek nie help om aan my Ouma se Hotel en Restaurant te d**k nie!

Sy was DIE stylvolste vrou wat ek al ooit geken het.

Enjoying a bit of a change with our family dinners this month.

16/08/2023

BORSVOEDING
Begin van Augustus was Borsvoeding week. Borsvoeding kom nie noodwendig vir alle mammas en babas natuurlik en maklik nie. Ek is baie dankbaar dat ek al 3 my dogtertjies kon borsvoed!
Borsvoed vir Klara al vir 6 maande…..
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BREASTFEEDING
Beginning of August was Breastfeeding Week. Breastfeeding doesn't necessarily come naturally and easily for all moms and babies. I am very grateful that I was able to breastfeed all 3 my girls!
Breastfeeding Klara now for 6 months….

02/08/2023

NUUS
Die laaste 5 maande het EK bietjie baie op my vurk gehad, en kon nie regtig deel wat in ons huis gebeur nie.
Die rede…..Ontmoet vir Klara! Ons 3de dogtertjie is gebore.

Maar ek sien uit om julle ook deel te maak van haar voeding.
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NEWS
The last 5 months I've had a lot on MY plate, and I couldn't really share what’s happening in our home.
The reason..... Meet Klara! Our 3rd baby girl was born.

But, I look forward to making you part of the her nutrition journey as well.

12/10/2022

OP MARTMARI EN HANNA SE BORD VIR AANDETE
Volgende week se Spyskaart (Week 4) * die laaste week;

Maandag – Frikadelle, Spaghetti en Pampoen
Dinsdag – Hoenderpastei
Woensdag – Hoender en Noedel gebak, Brokkoli, Blomkool en Wortels
Donderdag – Viskoekie, Kapokaartappels en Boontjies
Vrydag – Braaivleis

WENKE:
• Gebruik volgraan graanprodukte (volgraan spaghetti)
• Gebruik lae vet suiwelprodukte (lae vet melk, kaas)
• Voeg ‘n patat by die aartappels vir die kapokaartappels
• Indien jy dalk nie nog groente in die huis het nie, kan ‘n bakkie vrugteslaai of vrugtestukkies gegee word (verkieslik as nagereg)
• My man is nogal spesifiek oor ‘n braaibroodjie, en ‘n bruinbrood braaibroodjie is glad nie ‘n opsie nie. Ek gebruik dan Albany Best of Both White Bread.
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ON MARTMARI AND HANNA'S PLATE FOR DINNER
Next week's Menu (Week 4) * the last week;

Monday – Meatballs, Spaghetti and Pumpkin
Tuesday – Chicken Pie
Wednesday – Chicken and Noodle bake, Brokkoli, Cauliflower and Carrots
Thursday – Fishcake, Mashed Potatoes and Green Beans
Friday – Braaivleis

TIPS:
• Use whole grains (whole grain spaghetti)
• Use low-fat dairy products (low fat milk, cheese)
• Add a sweet potato to the potatoes for the mashed potatoes
• If you don't have any more vegetables in the house, a bowl of fruit salad or fruit pieces can be given (preferably as dessert)
• My husband is quite specific about a braaibroodjie, and a brown bread braaibroodjie is not an option at all. I then use Albany Best of Both White Bread.

06/10/2022

OP MARTMARI EN HANNA SE BORD VIR AANDETE
Volgende week se Spyskaart (Week 3);

Maandag – Lasagna en Komkommers
Dinsdag – Hoenderschnitzel, Kapokaartappels en Brokkoli
Woensdag – Spek, Spaghetti en Ertjies
Donderdag – Visvingers, Patatskyfies, Tamaties en Komkommers
Vrydag – Nachos

WENKE:
• Gebruik maer maalvleis
• Gebruik volgraan graanprodukte (volgraan spaghetti)
• Gebruik lae vet suiwelprodukte (lae vet melk, kaas)
• Rasper wortels en murgpampoentjie by die maalvleis
• Voeg ‘n patat by die aartappels vir die kapokaartappels
* Hoenderborsie kan die schnitzel vervang OF Vis sonder ‘n degie kan die visvingers vervang
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ON MARTMARI AND HANNA'S PLATE FOR DINNER
Next week's Menu (Week 3);

Monday – Lasagna and Cucumbers
Tuesday – Chicken schnitzel, Mashed Potatoes and Broccoli
Wednesday – Bacon, Spaghetti and Peas
Thursday – Fish fingers, Sweet Potatoes chips, Tomatoes and Cucumbers
Friday – Nachos

TIPS:
• Use lean mince
• Use whole grains (whole grain spaghetti)
• Use low-fat dairy products (low fat milk, cheese)
• Grate carrots and baby marrow into the mince
• Add a sweet potato to the potatoes for the mashed potatoes
* Chicken breast can replace the schnitzel OR Fish without a batter can replace the fish fingers

29/09/2022

OP MARTMARI EN HANNA SE BORD VIR AANDETE
Volgende week se Spyskaart (Week 2);

Maandag – Herderspastei en Tamaties
Dinsdag – Hoendersosatie, Mielie en Wortels
Woensdag – Hoenderstukke, Rys en Boontjies
Donderdag – Tuna en Noedel gebak, Tamatie en Komkommer
Vrydag – Pizza * die dogtertjies maak hul eie, verskoon hoe dit lyk

WENKE:
• Gebruik maer maalvleis
• Verwyder die velletjie van die hoender
• Gebruik volgraan graanprodukte (volgraan noedels, bruin rys)
• Gebruik lae vet suiwelprodukte (lae vet melk, kaas)
• Voeg wortels, ertjies en mielies by die maalvleis van die Herderspastei
• Melk of water kan saam ete bedien word, water is voldoende as daar kaas in die gereg gebruik word
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ON MARTMARI AND HANNA'S PLATE FOR DINNER
Next week's Menu (Week 2);

Monday – Shepherd's Pie and Tomatoes
Tuesday – Chicken kebab, Corn and Carrots
Wednesday – Chicken Pieces, Rice and Green beans
Thursday – Tuna and Noodle bake, Tomato and Cucumber
Friday – Pizza * the girls make their own

TIPS:
1. Use lean mince
2. Remove the skin from the chicken
3. Use whole grains (whole grain noodles, brown rice)
4. Use low fat dairy products (low fat milk, cheese)
5. Add carrots, peas and corn to the mince of the Shepherd's pie
6. Milk or water can be served with a meal, water is sufficient if cheese is used in the dish

21/09/2022

OP MARTMARI (7 jaar) EN HANNA (5 jaar) SE BORD
Hier is volgende week se Spyskaart (Week 1);

Maandag – Maalvleis, Noedels en Skorsie
Dinsdag – Hoender roerbraai, Rys, Wortels en klein Mielies
Woensdag – Varktjops, Kapokaartappels en Brusselse spruite
Donderdag – Vis, Patats en Botterskorsie
Vrydag – Burgers

WENKE:
• Gebruik maer maalvleis
• Gebruik volgraan graanprodukte (volgraan noedels, bruin rys, bruin bun)
• Rasper wortels en murgpampoentjie by die maalvleis
• Voeg ‘n patat by die aartappels vir die kapokaartappels
• Op die stadium eet my kinders net makliker vis in beslag, so dit is vir my nou beter as geen vis
• Melk of water kan saam ete bedien word, water is voldoende as daar kaas in die gereg gebruik word
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ON MARTMARI AND HANNA'S PLATE
Here's next week's Menu (Week 1);

Monday – Mince, Noodles and Gem squash
Tuesday – Chicken stir-fry, Rice, Carrots and Baby Corn
Wednesday – Pork chops, mashed potatoes and Brussels sprouts
Thursday – Fish, Sweet Potatoes and Butternut
Friday – Burgers

TIPS:
• Use Lean mince
• Use whole grains (whole grain noodles, brown rice, brown bun)
• Grate carrots and baby marrow into the mince
• Add a sweet potato to the potatoes for the mashed potatoes
• At this stage, my kids eat fish with a batter easier, so it's better for me than no fish
• Milk or water can be served with a meal, water is sufficient if cheese is used in the dish

21/09/2022

AANDETES
Ek probeer ‘n Weeklikse Spyskaart volg om seker te maak ons eet ‘n verskeidenheid voedselgroepe en dit is ook net minder moeite as om te besluit wat om elke aand voor te berei.
Elke spesifieke dag van die week is dieselfde vleis maar die gereg verskil elke week van die maand.

Maandag – BEES (maalvleis)
Dinsdag – HOENDER
Woensdag – HOENDER/VARK
Donderdag – VIS
Vrydag – KITSKOS * tuisgemaak of wegneem

Die helfte van jou bord moet groente wees, maar ek probeer helfte van die groente saam met die gereg maak/ “wegsteek”.
Die dogtertjies se kos hou ek baie eenvoudig en pas dan die gereg aan vir my en my man.
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DINNERS
I try to follow a Weekly Menu to make sure we eat a variety of food groups and it's also less of a hassle to decide what's for dinner each time.
Each specific day of the week is the same meat but the dish is different each week of the month.

Monday– BEEF (mince)
Tuesday – CHICKEN
Wednesday – CHICKEN/PORK
Thursday – FISH
Friday – FAST FOOD * homemade or takeout

Half of your plate should be vegetables, but I try to add/ “hide” half of the vegetables in the dish.
I keep the girl’s food very simple and adjust the dish for my husband and me.

07/09/2022

KOSBLIK BROOD ALTERNATIEF
Nog ‘n lekker opsie om te voorkom dat kinders moeg raak vir brood in hulle kosblikke is ‘n wrap.

Albany het onlangs ‘n bruin wrap bekend gestel. Dit het meer as dubbel soveel vesel (6.7mg/100g vesel) as ‘n wit wrap (3.2mg/100g), en gelykstaande aan die hoeveelheid vesel in bruin brood (7g/100g).

Ek maak sommer ‘n “quesadilla” met die wrap. Verskillende tipe kase (bietjie sterker kaas vir meer geur) of selfs die vorige aand se maalvleis.
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LUNCHBOX BREAD ALTERNATIVE
Another option to prevent children from getting tired of bread in their lunchboxes is a wrap.

Albany recently introduced a brown wrap. It has more than double the amount of fiber (6.7mg/100g of fiber) compared to a white wrap (3.2mg/100g), and equivalent to the fiber in brown bread (7g/100g).

I make a "quesadilla" with the wrap. Different type of cheeses (slightly stronger cheese for more flavor) or even the previous night's mince.

Love Albany Bread

25/08/2022

Jani Jacobs shared a post on Instagram: "VITAMIEN C Daar is min dinge wat ek so baie geniet in die winter soos vars uitgedrukte lemoensap. 2 Lemoene = 1 koppie Lemoensap 1 koppie Lemoensap = 124mg Vit. C Vitamien C Aanbevole Dieetinname: Vrou (31 – 50 jaar) = 75mg per dag * 1 koppie gee al die Vit...

23/06/2022

MELK
In Junie maand was dit Wêreld Melk Dag 🥛. Die inname van Suiwel Produkte is die beste manier om ons daaglikse kalsium vereistes te bereik, asook proteïen inname wat soms moeilik is vir kinders.
Ek probeer met elke ete of kosblik ‘n suiwel produk vir die dogtertjies gee en ‘n glasie melk met aandete is ‘n gewoonte wat ons by my man aangeleer het.
Vanaf die ouderdom van 2 jaar kan mens lae vet melk gee a.g.v. die laer versadigde vet inhoud en die proteïen en kalsium wat min of meer onveranderd bly.

1 Koppie Melk = 300 mg Kalsium
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MILK
It was World Milk Day in June 🥛. Consuming Dairy Products is the best way to meet our daily calcium requirements, as well as protein intake that’s sometimes difficult for children.
I try to give the girls a dairy product with every meal or lunchbox and a glass of milk with dinner is a habit we adopted from my husband.
From the age of 2 years, one can give low-fat milk due to the lower saturated fat content and the protein and calcium that remain more or less unchanged.

1 Cup Milk = 300 mg Calcium

Rediscoverdairy

Op my vurk

17/07/2024

16/08/2023

02/08/2023

12/10/2022

06/10/2022

29/09/2022

21/09/2022

21/09/2022

07/09/2022

25/08/2022

23/06/2022

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