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Leila Ally

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Eshana Suleman


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Watermelon Slushies

Puree 6 cups chopped seedless watermelon in a blender until smooth, pour into a
shallow airtight container and freeze. Thaw the frozen watermelon and then mash
with a fork and spoon into cups.

For the hot summer months, try this!

250ml papaya or mango chunks
100ml yoghurt
5ml honey
30ml crushed ice
Liquidise all ingredients together.
Serves 1

Mixed Berry Cup

An elegant and delicious way to start your day!

65g fat free smooth plain cottage cheese

65g fat free plain yoghurt
15ml grated orange rind
15ml chopped mint leaves
180ml mixed berries in season (try blueberries, cape gooseberries, cranberries or
5ml fructose or sugar

Mix together the cottage cheese, yoghurt, orange rind and mint leaves. Spoon mixture into a small serving bowl. Clean, hull and trim the berries and mix with the
fructose or sugar. Sprinkle over cheese mixture. Garnish with mint leaves. Serves 1.

Add some low GI starch, such as oat bran, serve with plain yoghurt and nuts of
choice, and you set for the morning!!

This recipe has GI 23 (low)

Healthy Fish Tacos with

Watermelon Salsa

4 cups diced seedless watermelon
a small red onion, finely diced
cup roughly chopped fresh dhunia
Juice of 2 limes, plus lime wedges for serving
1 jalapeno pepper, seeded and finely diced
1 tablespoon plus 2 teaspoons extra-virgin olive oil, plus more for brushing
kg skinless firm line fish or bass fillets
1 teaspoon chilli powder
1 frilly lettuce, thinly sliced
8 corn tortillas
1 avocado, sliced

To make the watermelon salsa: Combine the watermelon, red onion, dhunia, lime
juice and jalapeno in a bowl. Toss with 1 tablespoon olive oil and 1/2 teaspoon salt
and set aside.
Preheat a grill to high. Sprinkle the fish on both sides with the chilli powder and 1/2
teaspoon salt; drizzle both sides with the remaining 2 teaspoons olive oil. Brush the
grill with olive oil, then add the fish and grill until marked and cooked through, 4 to
5 minutes per side. Transfer the fish to a plate and break into bite-size pieces.
Meanwhile, toss the lettuce with 2 tablespoons of the juices from the watermelon
salsa and a pinch of salt. Warm the tortillas on the grill and fill with the fish, watermelon salsa, avocado and lettuce. Serve with lime wedges.

Spinach & Feta Baguette

300g shredded spinach
Salt & milled black pepper to taste
225g multigrain wholewheat French loaf
250g fat - free plain cottage cheese
125g red pepper finely diced
30ml chopped basil

Lightly cook the spinach, drain well and season to taste. Slice the bread lengthwise,
and place on a baking sheet. Spread with cottage cheese. Toss together remaining
ingredients and scatter over the bread. Grill until the cheese has melted.
Serves 6

If you have cooked spinach, you can prepare this, on the most hurried morning!!

GI 58 (intermediate)

Hearty Lamb Shanks

4 small whole lamb shanks (1.6kg)
500ml red wine or grapetiser
4-6 large cloves garlic
4 large rosemary stalks
1 lemon sliced
2 beef stock cubes
500g oyster mushrooms
100g rocket
Milled black pepper to taste
90 ml chopped parsley
30 ml long, fine strips of lemon rind

Heat saucepan with a little olive oil, and add the shanks. Brown them all over and
add the wine/ grapetiser, garlic, rosemary, lemon and stock cubes. Bring to boil, reduce heat, cover and simmer for 90 - 120 minutes, replenishing the cooking liquids
from time to time if necessary. Cook until meat is very tender. Increase heat, then
cook rapidly without the lid until the the cooking liquids have reduced & thickened
to your liking.
Just before serving, add some olive oil to a large pan, add the mushrooms. Saut
lightly, then add the rocket. Stir lightly and remove from heat. Season to taste and
arrange mushroom mixture on a warmed serving platter with the shanks on top.
Strain the sauce if preferred and drizzle over the meat. Season with black pepper and
scatter with parsley and lemon and rind.
Serve with cous cous or steamed veggies.

Serves 4
GI (no value)

Green Peanut Chutney

cup peanuts (dry roasted in a pan or oven)
1 bunch dhunia
1 bunch mint
5 8 green chillies (depending on how hot you want it)
Fine salt to taste
4 cloves garlic
a medium onion
cup tamarind juice
1 - 2 tablespoons vinegar (depending on how sour you want it)

Add all ingredients to a Blender or liquidiser and blend. You may need to add a little water (1 or 2 tablespoons) to the mixture to allow it to blend. It must be thick,
creamy and smooth and not liquidy. Empty into a tupperware container and keep
covered and refrigerated.
Serve with any curry or grill or simply smear onto buttered bread for an awesome
sandwich Delicious!

Red Peanut Chutney

cup roasted nuts
medium onion
4 8 fresh red chillies or 8 roasted dry chillies
3 cloves garlic
Fine salt to taste
cup tamarind juice
1 tablespoon vinegar


Add all ingredients to a blender and blend until smooth. Must be thick and creamy
when blended. I prefer to use a liquidiser with a little water. Store in a sealed Tupperware container and keep refrigerated.
Serve with any meal or as a sandwich on buttered bread.