Traditional Spanish Omelette

Packed with flavour, a tortilla is an ideal snack meal for the whole family.

Ingredients

• 1 Onion, peeled and finely chopped
• 3 Large potatoes, peeled and thinly sliced
• 45-60 millilitre Olive oil
• 1 KNORR Creamy Three Cheeses Sauce
• 4 Large eggs
• 2 Spring onions, chopped
• Green olives to garnish

Instructions

1. In a bowl whisk together the eggs and KNORR Three Cheese Packet Sauce.
2. In a non-stick frying pan heat oil.
3. Add the potato and onion and fry together.
4. When the potato starts to brown a little on the edges add the eggs and spring onion.
5. Make sure the potato and onions are completely covered by the eggs.
6. Fry on a low heat until the egg starts to set.
7. Place a large plate over the pan and flip the omelette on to the plate.
8. Slide the omelette back into the pan to cook the other side.
9. Keep shaking the pan gently so that the omelette does not stick to the pan.
10. Once the egg is firm around the edges and soft in the middle, turn off the heat and slide the omelette on to a serving plate.
11. Let the tortilla rest for about 5-10 minutes before serving.
12. Cut into wedges and serve garnished with green olives.

Citrus & Herb Couscous Salad

This recipe from dietitian Cheryl Meyer makes a generous amount. Serve as a side dish (great for braais) or divide it up and add a fist-sized portion of lean protein e.g. grilled chicken breast, chickpeas or shrimp per serving for packed lunches.


Ingredients:

250g couscous
125ml vegetable stock
125ml orange juice
1 small punnet baby tomatoes
1 packet olives
2 -3 sticks of celery
½ cucumber
1 yellow pepper
2 cubes reduced-fat feta cheese
2 handfuls raw cashew nuts
1 handful parsley
1 handful basil

Method:

Combine the vegetable stock and orange juice and warm in the microwave (just a minute or so).

 
Pour the hot liquid over the couscous and cover. Allow the couscous to steam and soak up the liquid for approximately 5 minutes, then flake it through with a fork.
 
While the couscous is absorbing the liquid, remove the olive pips and chop. Finely chop the tomatoes, celery, cucumber, and yellow pepper. Then finely chop the cashew nuts and cube the feta cheese.
 
Combine all the ingredients and serve.
Enjoy!

Acapulco Tuna Salad

Makes 4 servings



Ingredients

2 6-oz cans tuna, very low sodium
2 tbsp low-fat mayonnaise or regular mayonnaise made with olive oil
1 medium tomato, diced
1/2 small sweet onion, diced very finely
1 jalapeño, diced, seeds and spines removed
1 tbsp lime juice



Directions

Drain the water from the tuna and mix all the ingredients in a medium bowl.

DR. OZ DETOX BERRIES & GREENS SMOOTHIE

Get started with Dr. Oz’s 3 Day Detox Plan with his easy Berries & Greens Breakfast Smoothie. We love how in this smoothie recipe Dr. Oz combines high antioxidant berries, with a lightly flavored green (spinach!), non dairy coconut milk, and a tasty and satiating tablespoon of coconut oil. The plant based protein powder addition keeps this breakfast smoothie vegetarian/vegan while adding much needed protein to help keep you full until lunch, as well as essential building blocks for muscle repair if you are exercising/weight lifting in addition to your detox. Of course, we recommend a high powered blender to quickly and easily break down fruit & vegetable cell walls for maximum absorption in the body and for the smoothest of smoothies, however we also offer tips on making this green smoothie in a regular blender. :)

Author: Dr. Oz

Recipe type: Detox Smoothie

Ingredients

• 2 cups coconut milk (or other non dairy milk/substitute)
• 1 cup fresh or frozen berries (blueberries, raspberries, etc.)
• 1-2 cups of spinach
• 1 Tbsp coconut oil
• 2 Tbsp plant-based protein powder
• 2 cups Ice (less if using frozen fruit)

Instructions

1. Place all ingredients in the jar in order listed
2. Blendtec: Press the SMOOTHIE Button
3. Vitamix: Select VARIABLE, speed #1. Turn on machine and quickly increase speed to #10; then to HIGH. Run for 45 seconds or until smooth.

 

 

HEALTH BENEFITS & FUN FACTS

Studies have show that intake of coconut oil can help our bodies mount resistance to both viruses and bacteria that can cause illness. Even more, it also can help to fight off yeast, fungus, and candida. Coconut oil can also positively affect our hormones for thyroid and blood sugar control. People who take coconut oil also tend to have improvements in how they handle blood sugar, for coconut can help improve insulin use within the body. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins. (Source: Dr Oz)

Anti-inflammatory Pain Relief Smoothie

Raspberry Energy Booster Smoothie

Alkaline Cleansing Smoothie