Beruflich Dokumente
Kultur Dokumente
Chicken pita
Avo and bacon Creamed mushroom Roast beef and mustard
Lunch toastie All-in-one potato Chicken salad Tuna and pineapple
Use leftover chicken and spinach toast whole wheat sandwich salad / sandwich
from supper! salad Fresh fruit
Tossed salad Side salad Tossed salad
Tossed salad
Key:
Red – Kellogg’s® Special K® products and recipes
Blue – recipes below
Fruit Smoothie
Makes 2 glasses.
Take 175 ml low fat yoghurt, 2 fresh fruits cut up into chunks and 85 ml milk
and liquidize together until smooth.
You can also use 2 cups of left over fruit salad instead of the two fruits!
• In medium mixing bowl stir together flour, baking powder, bicarb and allspice. Set aside.
• Measure Kellogg’s® Special K® cereal, sugar and buttermilk into large mixing bowl. Stir to combine.
• Let stand 5 minutes to soften.
• Beat egg whites to soft point stage.
• Stir in egg whites, oil and carrots.
• Add flour mixture, stirring only until combined.
• Spoon batter evenly into twelve muffin pan cups coated with cooking spray.
• Bake at 200° C about 20 minutes or until lightly browned.
• Serve warm.
• In a medium mixing bowl, sift the flour, sugar and salt together.
• In a large mixing bowl, combine Kellogg’s® Special K®, beaten egg white, milk, banana, yoghurt and oil.
• Let the mixture stand for about 1 minute or until it softens.
• Add the flour mixture, stirring until combined.
• Divide muffin mixture evenly into twenty four muffin cups in the muffin tray, which has been coated
with cooking spray.
• Bake at 200°C for about 20 minutes or until browned.
• Freeze the rest of the muffins until needed.
Chicken Pita
Grilled chicken pieces (1 breast) with 1 tablespoon low oil mayonnaise served in pita.
Tossed Salad
Serves 6 people
½ lettuce, ¼ cucumber, 1 carrot, 1 avocado, 1 apple and lemon juice to prevent avocado turning brown.
• Scrub the baby potatoes (do not peel), place in a large saucepan, half cover with water and boil until
cooked, but still firm.
• Drain and place in a dish to cool.
• Meantime pour boiling water over the sliced green beans to blanch them. Drain the beans.
• Cut up the potatoes into bite sized pieces.
• Add the sliced green beans, cherry tomatoes, cucumber, chopped chicken and cheese. Toss lightly.
• To make the dressing mix the oil, vinegar, sugar, salt, garlic, mustard, thyme and parsley together and
pour over the salad ingredients. Mix gently, but thoroughly.
• Serve in a bed of lettuce and grated carrots.
Adapted recipe from Sustained Energy for kids, Gabi Steenkamp, Tanzia Merlin and Jeske Wellmann
Use 3 tablespoons tinned creamed mushrooms with chopped spinach on a slice of bread and add 2
tablespoons grated mozzarella cheese and coarsely grinded black pepper. Grill until cheese is melted.
Serve with side salad.
Chicken Salad
Serves 4 people
• In a salad bowl, combine the chicken and cooked rice, barley or stampkoring.
• Add the chopped peppers, onions, green peas (no need to defrost or cook) and parsley.
• Mix the mayonnaise and chutney together and add to the salad, mix well.
• Just before serving mix in the shredded lettuce and spinach, or serve on a bed of lettuce and spinach.
• Season to taste with a little salt and freshly ground black pepper.
• Serve with fresh fruit as dessert.
250 ml cooked rice, stampkoring or barley is equivalent to 6 T (1/3 c) of raw rice, stampkoring or barley.
Adapted recipe from Sustained Energy for kids, Gabi Steenkamp, Tanzia Merlin and Jeske Wellmann
Tuna and Pineapple Salad / Sandwich
Mix tuna and a few pineapple pieces with 1 tablespoon low oil mayonnaise with seasoning. Serve in a
bed of tossed salad and rye bread or seed bread on the side.
Bobotie
Serves 6 people
5 ml olive oil (1 t)
2 onions, chopped finely
2 cloves of garlic, crushed (5 ml crushed garlic or flakes)
500 g topside minced meat
25 ml curry powder – may seem a lot, but the lentils suck up all the flavour
2 ml salt
25 ml chutney (2 T)
15 ml smooth apricot jam
15 ml Worcester sauce
5 ml turmeric
30 ml brown vinegar (2 T)
25 g oat bran (4 T)
410 g tin brown lentils or 250 ml (1 cup) cooked lentils
100 ml sultanas (just under half a cup)
2 eggs, beaten
250 ml low-fat milk
pinch of salt and turmeric
bay leaves or fresh citrus leaves
Recipe taken from Eating for Sustained Energy 1, Gabi Steenkamp and Liesbet Delport
• Cook the macaroni in plenty of lightly salted water. Drain and set aside.
• Heat the oil and fry the onion until transparent, stirring continuously.
• Add the garlic, mushrooms and the chicken. Stir fry over lower heat until chicken changes colour.
• Moisten the mixture with the 250 ml homemade stock.
• Add the herbs, chopped parsley, split lentils and the Worcestershire sauce and season to taste.
• Simmer for ½ an hour until the split lentils are soft.
• Meanwhile preheat the oven to 180ºC.
• Add the skim milk and mustard and stir well.
• In a cup or glass mix the flour with 4T water to make a smooth paste.
• Mix this into the chicken mixture and cook over low heat until the sauce thickens.
• Add the cooked pasta and mixed vegetables (uncooked), and mix gently.
• Spoon into an ovenproof dish and decorate with tomato slices and sprinkle the grated cheese over the
top evenly.
• Bake for 30 minutes.
• Serve with vegetable fingers or cooked baby vegetables or a garden salad.
** For homemade stock use the water vegetables were boiled in. Always keep the water when you cook
vegetables. Store in the fridge or freeze in ½ c amounts.
Recipe adapted from Sustained Energy for Kids, Tafelberg. Gabi Steenkamp, Tanzia Merlin and Jeske Wellmann
Mashed Sweetato
Serves 6 people
Cook 3 medium peeled potatoes and 1 medium peeled sweet potato until soft. Place 125 ml (½ cup) but-
terbeans and 125 ml (½ cup) skim milk in a liquidizer and liquidize until smooth. Add the cooked sweet
potato and potato and liquidize until smooth. Add paprika, mixed herbs and mustard powder to taste.
Taken from Sustained Energy for Kids, Gabi Steenkamp, Tanzia Merlin and Jeske Wellmann
Kellogg’s® Special K® Apple Crunch
2 apples
2 egg whites
2 T castor sugar (30 ml)
1½ cups Kellogg’s® Special K® (375 ml)
¼ cup brown sugar (60 ml pr 4T)
2 T butter or margarine, melted (30 ml)
2 T desiccated coconut (optional) (30 ml)