Eating for Sustained Energy 4

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Gabi Steenkamp. Eating for Sustained Energy 4

Dedication

Authors’ foreword

Introduction

BREAKFASTS. Oat bran and banana muffins

Berry muesli

Bran and poppy seed blinis with smoked salmon

Herbed eggs on tomato

SOUPS. Creamy spinach soup

Oven-roasted tomato and basil soup

Cream of mushroom soup

Cold avocado and cucumber soup

SALADS. Blueberry and balsamic salad dressing

Marinated cabbage salad

Curried peach and wheat (or barley) salad

Caprese salad

Tabouli salad

Roast butternut salad with African dressing

Green salad topped with dried pear and bacon, splashed with a citrus dressing

LIGHT MEALS. Cheese and onion toastie

Aurelia’s tuna and thyme toastie

Gherkin and mozzarella toastie

Marieta’s brain booster toastie

Italian salad on ciabatta

Melkkos

CHICKEN DISHES. Chicken parcels with crushed baby potatoes and chives

Chicken cacciatore

Miems’s mild chicken curry

Chicken à la king

Asian chicken in soya and sherry sauce

Grilled chicken with lime and honey glaze

John’s Thai chicken sausage rolls

Marinated chicken with herbs

Moroccan grilled chicken

FISH DISHES. Roast hake and tomato

Hake in Thai, wasabi and lime sauce

Creamy fish bake

Fish in a lightly curried tomato sauce

VEGETARIAN AND VEGETABLE DISHES. Roast tomato and pesto pasta

Neapolitana vegetable bake

Spinach and ricotta cannelloni

Butternut, rocket, pecan and mozzarella lasagne

Bean and mushroom stroganoff

Aromatic Indian bean curry

MEAT DISHES. Marlene’s lasagne

Ostrich, tomato and mushroom goulash. with a hint of sherry

Aurelia’s pasta with bacon, onion and mushroom

Exotic Moroccan lamb tagine with dried fruit

Penne bolognaise al forno

Ostrich steak with wine and berry sauce

Bacon, pork sausage and leek flan

PUDDINGS AND DESSERTS. Mocha gelato

Passion fruit soufflé

Chocolate soufflé

Baked apples with custard

Peach berry delight

Pomegranate or strawberry jelly cups

CAKES AND BISCUITS. Almond biscotti

Spicy guava loaf

Dense chocolate cake

Custard and apricot cups

Baked berry cheesecake

Pineapple fridge cheesecake

Rhubarb and apple tart(s)

Ginger biscuits

Baked milk tart

Sponge cake with savoury or sweet topping

Fig and almond tartlets

Recommended food and product list

Acknowledgements

Other publications co-written by these authors as well as in collaboration with others:

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Eating for Sustained Energy 4

Gabi Steenkamp RD (SA) and Liesbet Delport RD (SA)

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Our handy South African Glycemic Index and Load Guide has also proved to be of great help to many. It helps you to identify, quickly and easily, the GI and GL of most carbohydrate-containing foods eaten in South Africa, as it includes a cross-referenced alphabetical list of foods. Fat, fibre, protein, carbohydrate and kJ content per typical portion of food are also listed. Many people like to keep the guide with them when they shop, so that they can easily check the GI of any food. This book will be updated again in 2010 and also has a partner in the form of The South African Fat and Protein Guide, which contains valuable information about different types of fats and proteins in typical South African foods. Between these two guides you should be able to look up the nutritional information of any food you can think of.

Our book on weight management, Eat Smart and Stay Slim: The GI Diet, has also been updated to keep abreast of the dynamic science of nutrition. Apart from providing useful food information, this book should help users to get their mind right about getting thin and staying thin. The book also contains a few recipes, as well as a handy section on “meals for a week”, which allows users to combine any breakfast, lunch, dinner and two to three snacks per day, and so create a personalised meal plan or menu. Other invaluable information on how to get off the treadmill of compulsive eating, on label-reading skills, on fat-proofing meals and on motivation to start exercising is also included.

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