Father’s Month Meals for Two: Donovan Hoffman.

Fab Foods.

 

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Power meal for two prepared by Weigh-Less’ Father’s month male Slimmer this June: Donovan Hoffman taking us a step into his kitchen skills by preparing his special recipe.

Spinach and bean korma.

 

 

1 Serve = 2 Protein + 1½ Veg + 2 Fat

Serves 2 – Better Choice recipe

 

  • 1 tsp Weigh-Less Extra Virgin Olive Oil
  • 100g onions
  • 100g red peppers
  • 2 tbsp korma curry paste
  • 100ml vegetable stock
  • 80ml lite coconut milk
  • 80ml fat-free milk
  • 1 tin butterbeans
  • 100g baby spinach

Heat the oil in a medium pot and gently fry the chopped onion and pepper until soft. Add the curry paste and fry for a further two minutes. Pour the stock , coconut milk and milk over the fried onion and bring to a gentle simmer. Add the drained beans and simmer for five minutes before adding the spinach. Simmer until spinach has wilted and serve.

Prep 10 min

Cook 15 min

Veg lovers: This recipe works well with almost any veg! Try baby marrow and cauliflower.

Korma: a dish originating in South Asia or Central Asia which can be made with yogurt, cream, nut and seed pastes or coconut milk; it is usually considered a type of curry.

 

Ham and tomato Welsh rarebit.

 

1 Serve = 1½ CC + ½ Veg + 2 Protein + 1 Fat

Serves 2 – Good Choice recipe

 

  • 20g butter
  • 1 tbsp plain flour
  • ½ cup low-fat milk
  • 60g reduced-fat cheese
  • 1 teaspoon wholegrain mustard
  • 1 egg yolk
  • 2 slices rye bread
  • 90g sliced lean ham
  • 100g tomatoes

Melt the butter in a small pot and sprinkle over flour. Cook, stirring, for one minute. Remove from heat and slowly start adding the milk whilst whisking to prevent lumps. Return to the heat and stir until it boils and thickens. Add cheese and mustard and stir until cheese has melted. Remove from heat and mix in egg yolk.

Toast bread in a toaster and place on a baking tray. Top with the sliced tomato and ham. Spoon over cheese sauce and grill for a few minutes until sauce is bubbling and golden. Serve.

 

Prep 10 min

Cook 10 min

 

Get creative!

You don’t have to stick to ham and tomato for this speedy supper, try one of these flavour combos:

  • Smoked chicken and avo
  • Roast beef and mushroom
  • Tuna and corn

 

Of course I cook

 Celebrate Father’s Day the healthy way with one of Gustav’s favorite braai dishes!

 

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Lemon and herb chicken kebabs

 

 

1 Serve = 1 Protein + ½ Fat

Serves 4 – Best Choice Recipe

  • 400g chicken breast
  • 20ml lemon juice
  • ½ tsp crushed garlic
  • 10ml Weigh-Less Extra Virgin Olive Oil
  • 1 tsp dried parsley
  • ½ tsp dried rosemary
  • ½ tsp dried thyme
  • Salt and pepper

 

Cut the chicken into bite-sized cubes and place in a Ziploc bag along with the remaining ingredients. Zip closed and leave to marinade for 30 minutes. Thread the marinated chicken onto bamboo or metal kebab sticks and grill on a hot grill for 10 minutes or until chicken is cooked through. Serve with salad from your daily serves.

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Prep 10 min

Cook 10 min

 

Quick and easy biltong and apple salad

1 Serve = 1 Veg + ½ Fruit + 1 Protein + ½ Fat

Serves 4 – Better Choice recipe

  • 160g lean beef biltong
  • 100g salad leaves
  • 200g apple
  • 30g sundried tomatoes
  • 40g avocado

Slice the biltong into thin strips, removing as much fat as possible. Cut the apple into bite-sized cubes and slice the sundried tomatoes. Toss together all the ingredients and serve.

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Prep 5 min

Father’s day issue #1: Gustov Van Der Vyver.

Wine with dinner. . .the perfect WINNER!

 

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With a sense of adventure and ongoing innovation, Namaqua Wines often pioneers unique and customer driven product ranges, created to serve the needs of wine lovers worldwide. With this in mind we bring you two Weigh-Less endorsed wines!

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Pasta carbona

 

 

1 Serve =2 CC + ¼ Veg + ½ Protein + 1 Fat

Serves 4 – Better Choice recipe

 

400g spaghetti, cooked weight

10ml Weigh-Less Extra Virgin Olive Oil

200g lean bacon

100g onion, finely chopped

1 small clove garlic, minced

40ml Namaqua Extra Light Crispy Dry White Wine

1 tbsp fresh parsley, chopped

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Heat the oil in a large pan and cook the bacon for five minutes, remove bacon from pan and chop. Add the onion and garlic to the pan that the bacon was frying in and cook for two minutes. Add the wine and deglaze. Add the bacon back into the pan with the cooked pasta and heat through. Serve sprinkled with parsley.

Prep 10 min

Cook 10 min

 

 

Better Choice Cook Book Vol. 2

Mary’s word…

So you are progressing nicely through the Weigh-Less Steps, and you are now allowed to eat Better Choice foods. By this stage you should be accustomed to eating healthy Best Choice foods, but I know that when it comes to maintaining a healthy Eating Plan, variety is essential. This book has been specially designed using only Weigh-Less Better Choice food options. Although these foods are better for you for optimum nutrition, they are not as limiting and strict as Best Choice options.

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If you find that you need a bit of inspiration in the kitchen, we’ve got it all covered in this Better Choice Cookbook Vol. 2! We’ve created some really easy, fun and interesting meals to get you through your weight loss journey the healthy way. The recipes have been designed specifically to fit in with your Menu Plans, with preparation and cooking times included.

Let this exciting new Better Choice Cookbook Vol. 2 inspire you to cook up a nutritious storm in your kitchen.

 

Better Choices cookbook Volume 2

 

Salads

Spicy mango salad

Spicy mango salad

1 Serve = 1 Veg + 1 Fruit + ½ Fat

Serves 4 – Better Choices recipe

  • 360g mango
  • 100g cucumber
  • 50g lettuce
  • 100g carrot
  • 40g split pea sprouts
  • 50g cabbage
  • ¼ tsp dried chilli flakes
  • 4 tbsp fresh coriander
  • 4 tsp fresh lemon juice
  • 2 tsp Weigh-Less Extra Virgin Olive Oil

In a small bowl mix together the olive oil, lemon juice and chilli flakes. Dice and slice the vegetables and place on a large serving platter, top with the sliced mango and drizzle with the chilli dressing. Serve immediately.

Prep 10 min

Bacon and chickpea salad

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1 Serve = 1 Veg + 1 Protein + 1 Fat

Serves 4 – Better Choice recipe

  • 200g Eskort Weigh-Less Smoked Bacon
  • 150g tinned chickpeas, drained
  • 50g lettuce
  • 100g cherry tomato
  • 100g broccoli
  • 100g cucumber
  • 40g sunflower seeds
  • 50g carrots
  • Weigh-Less Non-Stick Spray

Heat a large non-stick pan and coast with non-stick spray. Fry the bacon until golden, remove from pan, slice and set aside. Shred the lettuce, grate the carrots, cube the cucumber an mix with the remaining ingredients. Top with the bacon. Serve.

Prep 10 min

Cook 5 min

Veggie lovers: Leave out the bacon and double up the chickpeas!

Love,

MARY-SIGNATURE

Mary