POACHED EGG TOASTIE

http://yummiberry.co.za/?p=3596 (Serves 1)   Ingredients: 1 tbs vinegar cooking spray 1 egg 1 slice wholemeal bread   Method: Bring a pan of salted water with a dash of vinegar to the boil. Grease a heatproof cup or poaching cup with a squirt of low-cal spray and crack 1 egg into it. Lower the egg into[…]

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ADDICTIVE AVO SMASH

http://yummiberry.co.za/?p=3373 (Serves 1)   Ingredients: ½ ripe avocado 2 cubes goat’s cheese pinch chilli flakes handful pumpkin seeds (pepitas) pinch sea salt and cracked black pepper 1 piece whole-wheat seeded low GI bread, toasted squeeze lemon juice   Method: Put the avocado and goat’s cheese into a bowl and mash using[…]

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SPRING SALAD WITH TARRAGON VINNAIGRETTE

http://yummiberry.co.za/?p=3231 (Serves )   Ingredients: 2 tbs red-wine vinegar 2 tbs extra-virgin olive oil 1 tsp whole-grain mustard 1/4 tsp dried tarragon Pinch of salt Pinch of freshly ground pepper 1 clove garlic, crushed 1/2 bunch asparagus, tough ends trimmed 2 large hard-boiled eggs 5 cups mixed salad greens 10[…]

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BREAD & TOMATO SALAD

http://yummiberry.co.za/?p=3217 (Serves 6)   Ingredients: 3 tbs extra-virgin olive oil 3 tbs lemon juice 1 small clove garlic, minced 1/4 tsp salt, or less for cardiac health freshly ground pepper, to taste 4 cups diced seeded tomatoes, (1 1/2 pounds) 2 cups cubed whole-wheat or seeded country bread, crusts removed[…]

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SARDINES ON CRACKERS

http://yummiberry.co.za/?p=3208 (Serves 4)   Ingredients: 4 whole-grain Scandinavian-style cracker, such as Wasa, Ry Krisp, Ryvita, Kavli 8-12 canned sardines, preferably packed in olive oil 4 lemon wedges   Method: Top each cracker with 2 to 3 sardines each. Finish with a squeeze of lemon. *Eating Well Magazine*   Notes: A[…]

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RED PEPPER & GOATS CHEESE FRITTATA

http://yummiberry.co.za/?p=3199 (Serves 6)   Ingredients: 8 eggs 2 tablespoons finely chopped fresh oregano 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 2 tablespoons extra-virgin olive oil 1 cup sliced red bell pepper 1 bunch scallions, trimmed and sliced 1/2 cup crumbled goat cheese   Method: Position rack in upper third[…]

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MAPLE GLAZED SALMON

http://yummiberry.co.za/?p=3190 (Serves 2)   Ingredients: 1 tablespoon maple syrup 1 tablespoon hoisin sauce 1 teaspoon Dijon mustard 1/4 teaspoon coarsely ground black pepper 2 (6-ounce) salmon fillets (about 1 inch thick) Cooking spray   Method: Preheat broiler (oven grill). Combine first 4 ingredients in a small bowl; stir with a whisk.Place[…]

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TANGY APPLE CHICKEN LOAF

http://yummiberry.co.za/?p=2921 (Serves 8)   Ingredients: 60ml tub margarine 2 stalks celery, finely chopped (1 cup) 1 medium onion, fi nely chopped (1 cup) 1 carrot, grated (1 1⁄4 cups) 1 tsp salt 1 large golden delicious apple, peeled, cored, and finely chopped (1 1⁄2 cups) 800g chicken mince 1 egg 2⁄3 cup unsweetened applesauce[…]

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APPLE-STUFFED CHICKEN BREAST

http://yummiberry.co.za/?p=2918 (Serves 4)   Ingredients: 4 chicken breasts, malleted to a 1 cm thickness 1⁄2 tsp salt 1⁄2 tsp black pepper 1⁄2 cup golden delicious apple, peeled, cored, and coarsely chopped 3 tbs crumbed reduced fat feta cheese 1 tbs oat bran 1 tbs tub margarine 1⁄2 cup dry white wine 1⁄2 cup[…]

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MEDITERRANEAN BAKED SALMON

http://yummiberry.co.za/?p=2892 (Serves 2)   Ingredients: 350g salmon fillets 1 tbs pesto 2 tbs sundried tomatoes 1/4 red onion, minced 1/4 cup crumbled feta cheese about 10 pitted kalamata olives, chopped   Directions: Preheat oven to 180’C. Line a baking sheet with parchment paper. Place the salmon on the parchment paper and rub the[…]

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CAULIFLOWER POPCORN

http://yummiberry.co.za/?p=2789 (Serves 4)   Ingredients: 5 cups cauliflower, sliced into small florets 3 tbs olive oil 1/2 tsp parmesan cheese 2 tbs garlic powder 1/2 tsp onion powder 1/8 tsp ground black pepper 1/2 tsp salt   Method: In a large bowl, toss the cauliflower with olive oil, parmesan cheese, garlic powder, onion[…]

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SWEET POTATO CRISPS

http://yummiberry.co.za/?p=2551 (Makes 4 to 5 cups) Making your own chips is as easy as 1-2-3: Just slice, fry, and season. Aside from sweet potatoes, try other starchy veggies, like beetroot and pumpkin, which will make for an equally yummy crunchy snack.   Ingredients: 2 medium yellow, orange, or white sweet[…]

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APPLE CINNAMON BREAKFAST BARS

http://yummiberry.co.za/?p=2539 (8-12 bars)   Ingredients: 1/2 cup finely chopped almonds 1 cup wholewheat flour 1/2 cup oat bran 1 cup coconut 1 egg 1 cup natural peanut butter 2 cups unsweetened applesauce 1 cup raisins or other dried fruit 2 TB cinnamon 1 TB vanilla extract 1/4 – 1/3 cup raw honey   Method:[…]

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ZUCCHINI CRISPS

http://yummiberry.co.za/?p=2514 . Not only is it healthy, it’s inexpensive too! . Ingredients: 5 zucchini (baby marrows) 1 tbs olive oil sea salt and pepper paprika . Method: Cut the zucchini into thin slices and toss in olive oil, sea salt, and pepper. Sprinkle with paprika and bake at 230’C for 25 to[…]

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SKINNY CHOCOLATE PUDDING

http://yummiberry.co.za/?p=2501 (Serves 3) Ingredients: 2 cups low fat or fat free milk 1/4 tsp salt 1/4 cup cocoa powder pinch uncut stevia OR 1/4 cup sugar, pure maple syrup, or honey 1/2 cup low fat milk + 3 tbsp cornstarch 100g dark chocolate chips or broken-up bar 85% cocao solids 3/4 tsp[…]

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NO BAKE CHOCOLATE PEANUT BUTTER BROWNIE BARS

http://yummiberry.co.za/?p=2488 raw / sugar-free / dairy-free / paleo / vegan / and gluten-free!   Ingredients: 1/4 cup plus 2 tbsp cocoa or cacao powder just over 1/4 tsp salt 2 1/2 cups loosely packed pitted dates 1 cup raw almonds or walnuts 1/2 cup raw nuts of choice 1 1/2[…]

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SWEET POTATO BURGERS

http://yummiberry.co.za/?p=2474 (Serves 4) . Ingredients: 1 medium sweet potato 1 1/2 cups drained and rinsed canned cannelini beans 2-3 tbs oat bran 1 tbs tahini or nut butter, softened 1 tsp pure maple syrup (or pinch stevia for sugar-free) 1/4 tsp garlic powder or spice blend salt, pepper, optional cayenne or[…]

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EASY FRENCH TOAST AND FRUIT

http://yummiberry.co.za/?p=2283 (Serves 2)   Ingredients: 1 egg 1 egg white 1 tsp Stevia (or your favourite sweetener) 1 tsp ground cinnamon 2-3 slices whole-grain bread (look for brands with extra fibre) ½ cup fresh fruit (peaches, strawberries, bananas, blueberries, or raspberries) 2 tsp sugar-free or real maple syrup (or honey)[…]

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SPINACH AND MUSHROOM SMOTHERED CHICKEN

http://yummiberry.co.za/?p=2275 (Serves 4)   Ingredients: 3 cups fresh baby spinach 1¾  cups sliced fresh mushrooms 3 green onions, sliced 2 tbs chopped pecans 1½ tsp olive oil 4 boneless skinless chicken breast halves ½ teaspoon chicken seasoning 2 slices reduced-fat provolone cheese, halved   Directions: In a large skillet, saute[…]

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LOW CARB EGGPLANT LASAGNE

http://yummiberry.co.za/?p=2173 (Serves 12)   Ingredients: 2 large eggplants, peeled, sliced lengthwise into 5mm sheet-like strips olive oil cooking spray salt and pepper 750g lean beef or ostrich mince 2 tbs olive oil 2 onions, chopped 3 cloves chopped garlic 1 red pepper, chopped 450g sliced mushrooms 2 tbs italian herb seasoning (or mix[…]

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6 COURSE DIABETIC WINTER DINNER PARTY FOR 8

http://yummiberry.co.za/?p=2001 Diabetics all over the world unite! No, sorry, only eight can unite for this lovely meal. This is the perfect go-to menu when you have some diabetics at your dinner table, but you can serve all this well-balanced dinner, yet you won’t leave any guests feeling unsatisfied or lacking…[…]

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RUSTIC APPLE TART

http://yummiberry.co.za/?p=1992 (Serves 8)   Ingredients: 2 tbs unsalted butter ¼ cup packed brown sugar 2 tbs granulated sugar 4½ cups sliced peeled Golden Delicious apple 4½ cups sliced peeled Granny Smith apple 2 tsp fresh lemon juice 1 tsp ground cinnamon ¼ tsp ground nutmeg ½ package refrigerated pie dough 1 tsp ice water 1 tsp granulated sugar 1 tbs diabetic[…]

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CHARGRILLED VEGETABLE SALAD

http://yummiberry.co.za/?p=1976 (Serves 6)   Ingredients: 2 red peppers 3 tbs olive oil 1 tbs red wine vinegar 1 small garlic clove, crushed 1 red chilli, deseeded, finely chopped 1 aubergine, cut into 1cm rounds 2 red onions, sliced about 1½ cm thick but kept as whole slices 6 plump sundried[…]

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ROCK COD WITH TOMATO BASIL SAUCE

http://yummiberry.co.za/?p=1969 (Serves 2)   Ingredients: 1 tbs lemon juice 1½ tsp minced fresh rosemary or ½ tsp dried rosemary, crushed 1½ tsp olive oil ¼ tsp salt dash pepper 2 rock cod fillets (about 170g each) ¼ cup diced seeded tomato 1 tbs minced fresh basil or 1 tsp dried[…]

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ASPARAGUS RIBBONS WITH LEMON AND GOATS CHEESE

http://yummiberry.co.za/?p=1955 (Serves 8)   Ingredients: 500g large asparagus spears, trimmed 1½ cups cherry tomatoes, halved 2 tbs finely chopped fresh chives 2 tbs fresh lemon juice 2 tsp extra virgin olive oil ½ tsp freshly ground black pepper ½ tsp Dijon mustard ¼ tsp sugar ¼ tsp salt ½ cup[…]

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GRILLED DUCK WITH STRAWBERRY AND FIG SAUCE

http://yummiberry.co.za/?p=1941 (Serves 4)   Ingredients: 1 tbs extra-virgin olive oil 1 medium shallot, sliced 1/3 cup port 2 tbs chopped dried figs 2 1/2 cups halved fresh strawberries, divided 1 cup plus 2 tbs reduced-sodium chicken broth, divided 1 tbs plus 1 tsp balsamic vinegar, divided 1/2 tsp salt 1/2[…]

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PRAWN AND FENNEL BISQUE

http://yummiberry.co.za/?p=1937 (Serves 8)   Ingredients: 450g raw tiger prawns in their shells 4 tbsp olive oil 1 large onion, chopped 1 large fennel bulb, chopped, fronds reserved 2 carrots, chopped 150ml dry white wine 1 tbsp brandy 400g can chopped tomatoes 1l fish stock 2 generous pinches paprika To serve[…]

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DIABETIC ORANGE AND CRANBERRY CAKE

http://yummiberry.co.za/?p=1668 Ingredients: Juice, pulped flesh and grated rind of 2 oranges 125g margarine 2 tsp Natreen 1 ml sweet orange essence 3 eggs ½ cup low-fat milk 1¼ cup all-purpose flour ¾ cup nutty wheat flour 2 tsp baking powder ¼ tsp ground cloves 1 tsp ground cinnamon ½ tsp[…]

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HEART FRIENDLY STRAWBERRY YOGHURT TART

http://yummiberry.co.za/?p=934 (Serves 8) Make this strawberry tart as a tea-time treat or dessert and try different fruit flavours of jelly and yoghurt the next time you make it. This low calorie tart is heart-healthy, cholesterol free and suitable for diabetics too. If you have guests with special health diets this[…]

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HEALTHY HOMEMADE SUGAR FREE STRAWBERRY SYRUP

http://yummiberry.co.za/?p=872 (Makes 1¾ cups) Ingredients: 1 2⁄3 cups water 1 tbs strawberry flavouring/essence 4 drops lemon flavouring/essence Natural red food coloring (15 drops) 1 cup stevia 1/8 tsp salt ½ tsp xanthan gum Method: In a sealable, cylindrical container, whisk together the water, strawberry flavouring, lemon flavouring and natural food[…]

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SKINNY VANILLA CUPCAKES

http://yummiberry.co.za/?p=809 (9 Cupcakes) Ingredients: 1 cup whole wheat flour 1 tsp baking powder ½ tsp salt ½ tsp baking soda 2 tsp oat bran 1 tsp natreen liquid sweetener 1 tbsp pure vanilla extract 1 cup plain or vanilla fat free yoghurt ¼ cup low fat milk 3 tbs canola[…]

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SUGAR FREE GLAZE ICING

http://yummiberry.co.za/?p=806 Ingredients: 1 cup sugar free icing sugar powder 1½ tbs low fat milk ½ tsp pure vanilla extract Method: Combine the powdered sugar with the milk and vanilla extract. Use in place of regular powdered sugar icing, on cookies or cupcakes, etc. *Chocolate Covered Katie*

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SUGAR FREE ICING SUGAR

http://yummiberry.co.za/?p=801 (Makes 1 cup) Ingredients: 1 cup huletts sugalite, sucanat or xylitol powder 2 tsp corn starch Method: Whir the ingredients in a blender. You should have powdered sugar in a matter of seconds! *Chocolate Covered Katie*

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