- CHIMMICHURRI PASTE:
- 2 handful parsley, no stems
- 2 handful fresh coriander
- 1 handful baby spinach
- 1/2 red onion, finely chopped
- 2 cloves garlic, finely sliced
- 4 Tbs olive oil
- 2 Tbs lime or lemon juice
- 1 red chilli (no seeds)
- 20 g roasted almonds
- FOR THE CHICKEN:
- 6 chicken pieces (thighs and legs)
- 500 g baby potatoes
- 2 shallots, halved
- 30 ml canola oil
- 4 cloves garlic, crushed
- 100 g vine tomatoes
Preheat the oven to 180°C
Combine the chimmichurri ingredients together in a blender to form a paste.
Put the chicken pieces in a separate bowl and add 3/4 of the chimmichurri paste and mix until the chicken pieces are fully coated then place them in a large baking tray.
Cut the baby potatoes in half and coat in oil, salt and pepper then scatter them evenly around the chicken pieces, toss in the garlic pieces.
Place the tray with chicken and potatoes in the oven for around 30 -40 minutes.
Once the chicken has been in the oven for around 30 minutes add the vine tomatoes onto the tray and then put the tray back into the oven until the chicken and potatoes are cooked – about 10 minutes.
- Berry coulis:
- 250 ml mixed frozen berries
- 80 ml xylitol granules
- 15 ml water
- Cheesecake layer:
- 80 ml water
- 80 ml xylitol granules
- 5 ml lemon juice
- 5 ml vanilla essence
- 250 ml plain double cream yoghurt
- 180 g plain cream cheese, at room temperature
- Nutty layer:
- 30 ml raw cashews, chopped
- 30 ml toasted flakes
- 30 ml desiccated coconut
- 15 ml xylitol granules
- 5 ml cocoa powder
For the berry coulis, place the berries, xylitol and water in a small saucepan and simmer for 5 minutes. Press down on the berries with a spoon to crush them slightly and allow to cool.
For the cheesecake layer, heat the water, xylitol, lemon juice and vanilla in a saucepan for 2 minutes until melted. Remove from the heat and allow to cool for 5 minutes. Combine with the yoghurt and cream cheese and whisk with an electric whisk until smooth.
For the nutty layer, stir everything together. Add ¼ cup of the cheesecake mixture and stir until combined.
To assemble, divide the berry coulis between 8 large popsicle moulds. Top it off with the cream cheese mixture, leaving about a 1cm gap at the top of each mould. Use a skewer to lightly swirl the berry coulis and cheesecake mixture together in each mould. Top each one off with a layer of the nutty mixture. Add wooden popsicle sticks and freeze for at least 6 hours or overnight. Check on the wooden popsicle sticks after 1 hour of freezing time to make sure they are still centered and standing up straight. Adjust if needed.
Tip: Frozen berries give the best colour, but fresh berries can be used.
Healthy low carb cheat
• 1 heaped Tbsp chia seeds
• 1 x 400 g can coconut milk
• 2 Tbs coconut oil
• 2 Tbs raw cacao powder
• 3 Tbs maple syrup (or honey or rice malt syrup)
• ½ tsp instant espresso powder dissolved in 1 tsp warm water (optional)
• ½ tsp ground cinnamon (optional)
• ¼ cup finely chopped roasted hazelnuts
• fresh raspberries (optional)
• Grind the chia seeds roughly in a pestle and mortar.
• Add the chia seeds and all of the remaining ingredients to a mixing bowl, whisk until smooth and then divide between four small serving glasses or pretty cups.
• Leave to set in the fridge for at least 3 hours, or until serving.
• Garnish with roasted hazelnuts and fresh raspberries.
Mackerel and sardines are very good sources of omega 3 fatty acids. They play a crucial role in brain function, as well as normal growth and development. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.
Oats are a good source of soluble fibre- also known as oat beta-glucan. Research suggests that the soluble fibre in oats may reduce the risk of coronary heart disease by reducing cholesterol levels, specifically LDL cholesterol.
- 1 can (400 g) of mackerel (middle cut)
- ¼ cup oat bran
- ½ cup grated carrot
- 1 free-range egg
- zest of 1 lemon
- 10g chopped fresh herbs (chives, dill, parsley)
- salt and pepper
- 2Tbs avocado oil
- 1 cup cooked pearl barley, cold
- 40g watercress
- ½ medium cucumber
- 1 avocado
- 50g almonds, raw and chopped
- 50g mixed bean sprouts
- 100g cherry tomatoes, cut in half
- 50g sliced red onion
- 50g basil
- 10g fennel
- 100g feta
- salt and pepper
- zest and juice of 1 lemon
- 1tsp smooth Dijon mustard
- 4Tbs extra virgin olive oil
- 1tsp chopped chives
- salt and pepper
- Drain the mackerel of any liquid, and put it into a large mixing bowl.
- Using a fork, shred the fish up until it’s fine and there are no large chunks.
- Add the oat bran, carrot, egg, lemon zest, and chopped herbs, and mix well.
- Leave the mixture to stand for about 30 minutes in the fridge, so the oat bran soaks up excess liquid in the mixture.
- Separate the mixture into 8 equal sized balls, and shape them into patties.
- Season the fishcakes with salt and pepper.
- Put a large non-stick frying pan onto a medium heat and drizzle the oil into the pan.
- Once the pan is hot, add the fishcakes and fry on the first side for around 2 minutes, until golden brown. Turn them over and repeat on the other side.
- Wash the cucumber, tomatoes and herbs.
- Using a peeler, shave the cucumber into ribbons.
- Cut the avocado in half, remove the skin and pip and cut the avocado into chunks.
- In a large bowl, mix together the barley, cucumber ribbons, almonds, bean sprouts, tomatoes, onion, tear the fennel and basil up and add to the salad.
- Assemble the salad on a platter. Spread the barley salad mixture on the bottom of the platter.
- Add the chunks of avocado, and crumble the feta over the top of the salad. Sprinkle the watercress on top of the salad.
- Whisk together the lemon juice, zest and mustard.
- Drizzle the olive oil into the lemon mixture whilst whisking.
Mix in the chopped chives, and season with salt & pepper.
- 4x 200g salmon fillets
- olive oil
- 10g fresh coriander, chopped
- 1 small red chilli, chopped
- ¼ tsp smoked paprika
- 1tsp ground coriander
- 1tsp ground cumin
- 2Tbs olive oil
- 1Tbs lemon juice
- sea salt and black pepper
- 2Tbs butter
- 1 small butternut, cubed, parboiled
- 5g fresh mint
- 2 cup cooked and seasoned couscous
- 75g pomegranate rubies
- olive oil for drizzling
- juice of ½ a lemon
- Preheat oven to 180ºC.
- Mix together all sauce ingredients.
- Place fish on a lined baking tray, top with sauce.
- Season, bake for 7–10 min. Set aside.
- Heat a frying pan, add butter and toss in butternut, pan-fry gently until golden brown and cooked through.
- Season well, allow to cool. Toss with mint, couscous and pomegranate. Drizzle over olive oil and lemon juice.
Serve: With butternut couscous.
Meet 17 year old Port Elizabeth athlete, Juan Barnard.