Other Recipes
Carrot Gratin (Serves 3 to 4)


  • 1 cup carrots steamed and chopped
  • ½ cup green peas steamed
For the white sauce

  • 2 cups milk
  • 1-cup white and red pumpkin stock
  • 2 tablespoons skimmed milk powder
  • Salt to taste


Heat the ingredients of the white sauce in a pan until the mixture thickens. Add carrots and green peas and cook again for a few minutes. Bake in a baking dish for 5 to 7 minutes. Serve warm.

Hi fibre cereal for the heart (Serves 2)


  • 8 tablespoons oats
  • 2 tablespoons sesame seeds (roasted)
  • 2 tablespoons sunflower seeds
  • 2 tablespoons wheat flakes
  • 2 tablespoons raisins
  • 2 tablespoons chopped almonds
  • 4 tablespoons barley flakes or bran
  • Honey or maple syrup to taste (option)


Mix the ingredients. Pour milk and serve.

Legume spread on pita (Serves 4)

Vitamin B2, B3, B5, B6, C, E, beta-carotene, fibre, folate, iron, potassium, protein, lycopene, flavonoids, sulphur

Soaking time (for chickpeas): 6 hours


  • 4 pita breads (or 4 slices whole grain bread)
  • 2 tablespoons chopped celery
  • 2 tablespoons chopped iceberg lettuce
  • 1 tablespoon chopped spring onions
  • 2 tablespoons chopped peppers (red, green, yellow)
  • 1 tablespoon sun dried tomatoes
Legume spread (makes 2 cups)

  • 250 grams chickpeas
  • 2 cloves garlic (crushed)
  • Juice of 1 lemon
  • 5 tablespoons fresh yogurt (thick)
  • Salt to taste

Soak the chickpeas for 6 hours. Cook the chickpeas in a pressure cooker. Cool and drain. Add the yogurt, lemon juice, garlic and salt. If the mixture is too thick add water to get the desired consistency. Blend in a blender until the mixture is smooth. Before serving add the capsicum, celery, spring onions and red chili powder.


Warm the pita bread, spread lettuce leaves, add the spread and salad mixture.