Health Foods & Low GI Foods (Low Glycaemic Index)

Carrot Cake by Andrew Weil

Carrot cake is a perennial favorite, but it is often loaded with vegetable oil and laden with a cream cheese frosting. Our version is healthier, using a small amount of olive oil, a full cup of honey for moistness and flavor, and a combination of whole wheat pastry and unbleached flours. The crunchy walnuts even add a bit of omega-3 fats to this sweet treat. With a cup of hot green tea, this cake will make you forget about cream cheese frosting. Enjoy!


2 cups firmly packed finely grated carrots
Juice of 1 large orange
2 teaspoons vanilla extract
1/4 cup light olive oil
1 cup honey, liquefied in microwave (30 seconds)
1/2 cup crushed or chopped pineapple, drained
1 cup unbleached white flour
1 1/2 cups whole-wheat pastry flour
2 teaspoons baking soda
1 teaspoon cinnamon
1/2 teaspoon ground allspice
3/4 cup walnuts, chopped


1. Preheat oven to 350
2. In a mixing bowl, stir together the carrots, orange juice, vanilla, olive oil, honey, and pineapple until well blended.
3.  In another bowl, stir together the flours, baking soda, and spices. Mix in the walnuts.
4.  Blend the dry ingredients into the carrot mixture, stirring until just mixed.
5.  Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan.


Crispy Muesli Cookies

90g butter or margarine
2T honey
1/4 teasp. Bicarbonate soda
2 cups Vogel’s Premium Oven-Crisp Muesli
1/2 cup plain flour
1/2 cup brown sugar

1. Combine melted butter with honey and bicarbonate soda.
2. Sift flour into a separate bowl and mix with Vogel’s Oven-Crisp Muesli and sugar. Stir in butter mixture and mix well.
3. Place tablespoonfuls of mixture onto a lightly greased or baking paper lined tray. Flatten slightly with a floured fork.
5. Bake in a moderate oven (180°C) for 10 minutes or when slightly golden.
6. Leave the cookies to cool for 5 minutes before removing them from the tray.
7. Store the cookies in an air tight container when completely cooled so they stay crispy.

Muesli Crunch Bars

2 cups Vogel’s Premium Oven-Crisp Muesli
1/2 cup self raising flour (sifted)
1/2 cup caster sugar
80g butter or margarine
1 tablespoon honey

1. Combine all ingredients into a bowl. Mix with a wooden spoon till all ingredients are combined well.
2. Place the mixture into a lamington tray. Press evenly into the tray.
3. Bake in a moderate oven (180°C) for 15 – 20 minutes or until golden.
4. Allow to cool in the tray for 5 minutes.
5. Cut into even slices when still slightly warm.
6. Allow the muesli bars to cool completely before removing the slices from the tray.
7. Store in an air tight container so the muesli bars stay crisp and crunchy.


Peach & Banana Crumble

400g pie pack peaches (or use sliced flesh of 6 fresh peaches)
2 bananas, sliced thickly
40g butter or reduced fat spread
1/2 cup brown sugar
1 teaspoon ground cinnamon
3/4 cup rolled oats
1 cup Vogel’s Ultra Bran Soy & Linseed
2 tablespoons flaked almonds

Pre-heat oven to 180°C. Place peaches and banana into a 20cm round ovenproof dish or divide between 4 or 5 individual ovenproof dishes.
Combine butter, sugar, cinnamon and oats in a food processor and process until crumbly. Add Vogel’s Ultra Bran and process until just mixed. Do not over process. Stir in almonds.
Spoon crumble mixture over peaches, press lightly and bake in pre-heated oven for 30 minutes.

Serve hot, accompanies by thick honey yoghurt.
Serves 4-5.

Variation: Substitute apricots or apples for the peaches, or omit banana and use drained plums or 4 cups cooked sweetened rhubarb instead of peaches.


Sunflower Soy and Linseed Muffins

2 eggs
2 tablespoons honey
1/2 cup fat reduced milk
1/4 cup light olive oil
1 teaspoon vanilla
1 cup Vogel’s Ultra Bran Soy & Linsee
1/2 cup sunflower seeds

1/2 cup sultanas
11/4 cups plain flour
2 teaspoons baking powder

Pre-heat oven to 190°C. Grease 6 large (9cm) or 12 small muffin pans. Beat eggs, honey, milk, olive oil and vanilla. Add Vogel’s Ultra Bran, seeds and sultanas. Combine flour and baking powder and sift into mixture, stirring until just combined. Spoon into muffin pans and bake for 15-20 minutes.

Eat while warm.
Makes 6 large or 12 small muffins.

Home-made Healthy Bread

375mL water
450g bread flour*
1 sachet (7g) dry yeast
1 teaspoon salt
1 cup Vogel’s Ultra Bran Soy & Linseed*If you don’t have bread flour, substitute 430g plain flour and 20g gluten flour. You can also use half whole meal flour and half white flour.

Place all ingredients into a bread maker and follow manufacturer’s instructions.
If making by hand, mix all ingredients to a dough and knead for 5 minutes. Place in a greased bowl and place bowl inside a plastic bag. Leave in a warm place until dough doubles in bulk (about an hour). Punch down, form into a loaf, place onto a greased tray, cover and leave until well risen. Pre-heat oven to 200°C and bake for 35-40 minutes or until loaf sounds hollow when tapped on the bottom.

Eat as soon as bread is cool.


Date and Carrot Loaf

1 cup dates
1 cup water
1 teaspoon bicarbonate soda
2 tablespoons brown sugar
1 teaspoon ground cinnamon
1 cup (100g) grated carrot
1 cup Vogel’s Ultra Bran Soy & Linseed
1 cup self raising flour

Place dates, water, soda, brown sugar and cinnamon into a saucepan. Bring to the boil, simmer for 5 minutes and allow to cool.
Preheat oven to 180°C. Line a 20 x 10cm loaf tin with baking paper.
Add carrot, Vogel’s Ultra Bran and sifted flour to date mixture and stir well. Spoon into prepared loaf tin and bake for 40 minutes.

Cool before slicing.
Makes 16 slices.


Apple and Prune Crumble

2 cups cooked or canned apple
1 cup cooked pitted prunes
2 tablespoons dark brown sugar
2 tablespoons butter or margarine
1 teaspoon ground cardamom
3/4 cup rolled oats
1 cup Vogel’s Ultra Bran Soy & Linseed
2 tablespoons flaked almonds

Pre-heat oven to 180°C. Combine apples and prunes in an ovenproof dish approximately 18cm in diameter. Place brown sugar, margarine, Cardamon and oats in a food processor and process until crumbly. Stir in Vogel’s Ultra Bran. Spoon crumble mixture over fruit, press down lightly and top with almonds.
Bake in pre-heated oven for 30 minutes.

Serve hot.
Serves 4


Hummus – Dr Weil

10 servings

This wonderful bean spread has gained in popularity over the past few years. Our version has all the benefits of a more traditional recipe, but with less olive oil. The combination of garbanzo beans (also called chickpeas), tahini, lemon juice, cumin and garlic is a show-stopper. This is wonderful as a sandwich spread or as a dip with raw vegetables or pita triangles. Keep a batch in your refrigerator all the time and you'll never be without a nutritious snack or lunch.

1-3/4 cups dried chickpeas (garbanzos)
1 teaspoon baking soda
1/2 cup sesame tahini
1/4 cup cold water
1/4 cup fresh lemon juice
1/2 teaspoon ground cumin
3-4 cloves garlic, mashed
1 tablespoon extra-virgin olive oil

1. Soak the chickpeas for 8 hours with the baking soda in cold water to cover.

2. Bring the chickpeas to a boil over high heat, reduce heat, cover, and cook until soft, about 45 minutes. Drain, reserving a bit of the liquid.

3. Make the tahini sauce: Blend in a food processor or blender the tahini, cold water, lemon juice, cumin, and garlic. Measure out 1/2 cup of this sauce for the hummus, saving the rest.

4. Put the drained chickpeas in a food processor and process to a rough purée, adding a little of the cooking liquid if necessary. The mixture should not be totally smooth. Add the tahini sauce and process until just mixed.

5. Scrape the mixture into a bowl. Stir in the olive oil.

6. Serve with pita bread, whole-grain crackers, or carrot sticks.

Nutritional Information:

Per serving:
102 calories
5 g total fat (1 g sat)
0 mg cholesterol
11 g carbohydrate
4 g protein
3 g fiber
150 mg sodium

- Recipe reprinted with permission of


CHAI TEA  (Indian Tea)

Boil a split vanilla pod in water for 5 min.

Remove pod (Dry & Store for re-use in sugar)

Add Cardamon, allspice, whole peppercorns, rose petals (optional) Orange peel, cinnamon, cloves and nutmeg. Boil for 5 minutes.

When cool, add Rose water and sweeten with honey and milk if desired.

Drink hot or cold.

(Shiatsu Therapist)


125g Smooth Cream Or Cottage Cheese with Chives
30ml Mayonnaise
30ml Lemon juice
30ml Chopped Parsley
60g Shredded Biltong
Salt & pepper to taste

The History of Bread

It is estimated that the first bread was made around 10000 years BC or over 12,000 years in the past.

This bread was more than likely flatbread, similar to a tortilla, made simply of ground grains (flour) and water that was mashed and baked. The first tools and implements used in the making of bread are dated to about 8000 years BC.

Egypt is attributed with popularizing the art of making bread. Egyptians are considered to be the agricultural pioneers of the old world, probably benefiting from interactions with Samaria.

The closed oven was invented circa 3000 BC and allowed for more varieties of bread to be produced. It is around this time that leavened bread is first described - bread with yeast added so that it would rise during production.

Refined grains were considered superior and therefore were prevalent in the higher courts, so the poorer populations used barley and sorghum in their breads.

Biblical Era

Around 1000 BC the Mosaic laws were introduced. These laws, in the books of Leviticus and Deuteronomy, contained instructions to the nation of Israel regarding proper food preparation.

When the Hebrew people fled Egypt during the legendary Exodus, they were forced to make unleavened (flat) bread in their haste. Leviticus declares a feast commemorating the exodus using flatbread.

Bread is a common symbol of bounty in the bible – Leviticus 21:22 declares, “He shall eat the bread of his God.” When the people of God were lost in the wilderness, they were fed manna, which was described as bread from heaven. The Christian Savior, Jesus Christ, is called the “Bread of Life”.

The bible also gives one of the earliest recipes for sprouted grain bread. It reads, in Ezekiel 4:9-17: “Take thou also unto thee wheat, and barley, and beans, and lentils, and millet, and fitches, and put them in one vessel, and make thee bread thereof, according to the number of days that thou shalt lie upon thy side, three hundred and ninety days shalt thou eat thereof.”

While more than a year of nothing but this bread sounds like quite a marathon diet, analysis of products today using the same recipe show that it was a well-balanced, nutritious bread that yielded plenty of protein, fiber, carbohydrate, and healthy fat.

Early Greek

In 400 BC, around the time when Socrates was providing sage dietary advice, Plato imagined an ideal world. In this world, men would live to a ripe old age. Their main source of sustenance would be whole grain bread from local wheat.

168 BC saw the establishment of baker’s guilds in Rome. Bread even played a major role in politics when, in 40 BC, as part of a campaign, it was decreed that bread should be freely distributed to every male adult.

Middle Ages

In 1202 AD, English laws were passed to regulate the production of bread. While many people are aware of the differences between whole grain (brown) bread and white breads, few realize that it caused quite a stir in 1307 when the white bread bakers and brown bread bakers split to form separate guilds!

It was not until two centuries later, in 1569, that the guilds were reunited and called the “Worshipful Company of Bakers.”

The Age of Refined Bread

As early as 1826, the whole grain bread used by the military was called superior for health to the white, refined bread used by the aristocracy. In fact, the term refined today comes from this fact.

Before the industrial revolution, it was more labor consuming (and therefore costly) to refine bread, so white bread was the main staple for aristocracy. This made them “refined”.

20th Century

§ In 1910, Americans were eating 210 pounds of wheat flour every year. The commercial bread-slicing machine was invented in 1912 by Otto Rohwedder, and unveiled in 1928.

§ The 1930s saw the United States pursue a diet enrichment program to begin fortifying breads with vitamins and minerals after their discovery in the late 1920s.

§ In 1941, calcium was added to help prevent rickets, observed in many female recruits to the military.

§ In 1956, it became the law to enrich all refined breads.

§ By 1971 consumption of white bread had dropped to around 110 pounds per year, but by 1997 (possibly due in part to the low fat, high carbohydrate craze and the food pyramid) consumption was up to 150 pounds – still 60 pounds shy of the fit, trim Americans at the turn of the century.

Types of Bread

There are many types of bread. This is by no means an exhaustive list.

White and Whole Grain

In the most basic form, grinding grains, adding water, and heating it produces whole grain flatbread. Whole grain bread is similar, only yeast is added so that the bread rises.

White bread starts out similar to whole grain bread. The grain is processed, however. The hard, outer portion of the grain is stripped, removing fiber and many vitamins, minerals, and healthy fats that are naturally available. The remaining portion is ground to a fine powder, the enriched with a generic spray of vitamins and minerals. This is then used to bake the bread.


Spelt (called Dinkel in Germany) bread is a grain-bread, and is closely related to common wheat. Spelt does contain gluten. Gluten, a form of protein, is a common allergen and gluten intolerance or allergies are quite common. However some sufferers with a mild gluten tolerance do sometimes use Spelt as a substitute for wheat.


Since whole grains are not sweet, sourdough bread is simply wheat bread with no sweetener added. Once a sweetener is added – often high fructose corn syrup in commercial breads, but typically brown sugar, honey, or molasses in fresh baked breads – it becomes the typical bread you are used to buying.

Other Varieties

Varieties such as oat, barley, rye, kamut, triticale, millet, and even rice bread are simply variations using different grains other than traditional wheat. Sometimes seeds and spices are added, creating varieties such as basil, garlic, onion, or cinnamon bread.

Sprouted Grain

Sprouted grain bread has increased in popularity in recent years. Traditional bread is made from ground flour from the hardened kernel of grain.

Sprouted grain bread involves soaking the grain and allowing it to sprout. The sprouted seedlings are then mashed together and baked.

Sprouting allows the enzymes in the grain to convert some of the carbohydrates and fats to vitamins, minerals, and amino acids.

Due to the changes that take place, sprouted grain bread typically is higher in protein, fiber, and certain vitamins and minerals than regular bread. It is also less refined and processed than even stone ground wheat bread, so it has less of an impact on your blood sugar.

Refined and Enriched

Many commercial types of bread are highly refined. Enriched breads have the original nutrients stripped out and replaced with inferior, often lesser quantities of standard vitamins and minerals.

Some companies will try to produce wholesome-looking bread by adding grains to the outside, even when the main ingredient is enriched bread. High fructose corn syrup is often added as a sweetener.

How to Purchase Healthy Bread

first thing to look at when purchasing breads is the ingredients list.

§ Look for breads where the very first ingredient is “whole grain” or “stone ground” rather than “enriched” (even if whole grains follow the enriched flour ingredient).

§ Look for natural sweeteners like molasses or honey over high fructose corn syrup. Preferably, the sweetener and salt should be last on the ingredients list.

§ If you consume high quantities of bread or keep the bread refrigerated, it will last longer and you can purchase fresher varieties that do not contain additives or preservatives.

Basic Ingredients List

The most basic ingredients list will look like this: whole-wheat flour, water, salt. There should be a few grams of protein and fiber per slice – low protein and/or fiber is a sign of excessive processing that has stripped these nutrients, and implies that the other nutrients will be missing as well.

Rye bread typically contains moderate portions of protein and fiber per slice. A 100-calorie slice will contain a few grams of protein, a few grams of fiber, around 20 grams of carbohydrate, and decent amounts of calcium and iron. The addition of flaxseed increases protein and fiber (for the same 100 calorie slice) but also adds trace amounts of healthy, unsaturated fats.

"Men's Bread"

There are actually some amazing bread recipes that can be very beneficial for the bodybuilder.

A variety of bread called “Men’s Bread” by French Meadow Bakery contains the following: Organic whole wheat flour, filtered water, organic flaxseed, organic pumpkin seeds, organic oat fiber, organic low fat soy flour, organic wheat flour, organic sesame seeds, organic raw sprouted fava beans, organic sunflower seeds, organic millet, organic pea protein isolate (non-GMO), organic wheat flour (wheat germ restored), soy germ isoflavone concentrate (non-GMO), organic sprouted quinoa, organic sprouted amaranth, organic sprouted spelt, organic sprouted kamut, wheat gluten, organic sprouted barley, organic sprouted oats, organic sprouted wheat, unrefined sea salt.

This power-packed ingredients list provides a 100-calorie slice of bread with essential fatty acids, 5 grams of fiber, and 8 grams of protein to only 11 grams of carbohydrate. It is abundant in over 13 vitamins and minerals. Compare this to a typical slice of white bread, which contains no fiber, trace amounts of protein, and double the carbohydrate.


Bread has been around for ages. While trends such as low carbohydrate nutrition or low fat dieting come and go, bread is here to stay – people “earn their bread” or “bring the bread home” and are constantly looking for the “best thing since sliced bread”.

Before eliminating bread from your diet, consider the many types of bread that are available and decide if there is one that suits your needs.

Bread can increase your protein intake, add fiber to your diet, refill you muscles by supply quality carbohydrate in addition to healthy fats, vitamins, and minerals.

People are always looking for the next great protein or power bar. Why not try a slice of bread?


Butternut and Mozzarella Quiche with Pecan Topping - Crustless

Butternut and Mozzarella Quiche with Pecan Topping - CrustlessServes 6

A classic combination, that will find favour especially with vegetarians, who so often crave not only taste, but also texture. The nuts are also a good way to add protein.

soft butter
½ cup (125 ml) soft fresh breadcrumbs
1 onion, finely chopped
Ina Paarman's Green Onion Seasoning
1 T (15 ml) canola oil
1 T (15 ml) butter
1½ (375 ml) cups butternut blocks 2cm x 2cm
1 T (15 ml) brown sugar
½ t (2,5 ml) nutmeg
½ t (2,5 ml) cumin
3 eggs
1 cup (250 ml) full cream milk
2 T (30 ml) Ina Paarman's White Sauce Powder
½ cup (125 ml) grated mozzarella cheese
¼ cup (60 ml) roughly chopped pecan nuts

Butter one 24-26 cm flan dish or 6 smaller flan dishes (± 10 cm in diameter) really well with soft butter and shake ½ cup of fresh breadcrumbs in the dishes, so some of the crumbs adhere to the bottom and sides. Place dish or dishes in the freezer to set, while making the filling.

Preheat the oven to 170°C. Season the onion with Green Onion Seasoning. Sauté the onion in the oil/butter mixture until soft. Add the butternut and brown sugar. Stir-fry for 2 minutes. Add 2 T of water, cover the pan with a lid and slowly cook the butternut for ± 5 minutes until just tender. Season with Green Onion Seasoning, nutmeg and cumin.

Beat the eggs with the milk and White Sauce Powder. Spoon the butternut mixture into the prepared pie dish. Sprinkle the cheese over. Pour the egg mixture over. Sprinkle the nuts over.

Bake the quiche on the middle shelf for 25 - 30 minutes for small dishes and 35 minutes for one large flan until golden, set and puffy. Switch off the oven and leave it in the warm oven with the door slightly open for a final 5 minutes.

Use 1½ wheels of feta cheese in place of the mozzarella.





2 – 4 Glasses a day!


Comfrey Tea – 3 cups per day
Carrots (40%)
Alfalfa (40%)
Oranges (20%)

2 – 4 Glasses a day!


Starch products can make the condition worse.

Carrots (50%)
Spinach (30%)
Celery (10%)
Parsley (10%)

2 – 4 Glasses a day!


Carrots (50%)
Spinach (30%)
Beetroot (10%)
Cucumber (10%)

2 – 4 Glasses a day!


Carrots (50%)
Spinach (30%)
Beetroot (10%)
Cucumber (10%)

2 – 4 Glasses a day!


Carrots (80%)
Dandelion (20%)

2  Glasses a day!


Carrots (50%)
Spinach (30%)
Beetroot (10%)
Cucumber (10%)

2 – 4 Glasses a day!


Carrots (50%)
Spinach (15%)
Cabbage (5%)
Parsley (5%)
Groenrissie (5%)
Turnips (10%)
Apple (10%) 

2 – 4 Glasses a day!


Carrots (50%)
Spinach (30%)
Lettuce (5%)
Beetroot (5%)
Parsley (5%)
Turnips (5%)

2 – 4 Glasses a day! (Start 7 - 10 days before period)


Carrots (50%)
Spinach (20%)
Beetroot (5%)
Lettuce (5%)
Turnips (5%)
Cucumber (10%)
Celery (10%)

2 – 4 Glasses a day!


Carrots (50%)
Spinach (10%)
Beetroot (5%)
Celery (10%)
Cucumber (15%)
Parsley (5%)
Dandelion (5%)

2 – 4 Glasses a day!


Carrots (50%)
Spinach (30%)
Celery (10%)
Cucumber (15%)

2 – 4 Glasses a day!


Carrots (50%)
Spinach (40%)
Beetroot (5%)
Cucumber (5%)

2 – 3 Glasses a day!


Carrots (50%)
Alfalfa Sprouts (25%)
Spinach (5%)
Celery (10%)
Lettuce (10%)

2 – 4 Glasses a day!


Carrots (50%)
Spinach (20%)
Cabbage (10%)
Beetroot (10%)
Parsley (10%)

2 – 4 Glasses a day!

Also eating Dates, Bananas, Chicken and Oats (all contain Triptopane),
which does something to the serotonin in the brain.


Start by drinking 2 glasses of Spanspek/ Melon juice every morning.
Also drink 2 cups of Celery & Carrot juice daily. (Can mix these 2 together)
Also make a combination of Cabbage, Carrot, & Cucumber juices daily.
This process might be painfully long, but will be worth the results in the long run.


This combination of juices builds immunity!

Carrots (60%)

Spinach (40%)

Carrots (50%)

Beetroot (10%)
Cucumber (20%)
Celery (20%)

1 – 2 Glasses of each every day.














Cinnamon crunch muesliCinnamon crunch muesli

By: Bill Granger

rep time:  15 mins
Cook time:  30 mins
Serves:       16 (as a sprinkle)

Far too rich to use on its own, use this mueslie as a crunchy texture and sprinkle over yoghurt and poached fruit.


·         125g unsalted butter
60g light soft brown sugar
2 tsp ground Cinnamon
300g rolled oats
160g Almonds, (with skin) roughly chopped  to serve
Yogurt, and/or poached fruit

1. Preheat oven to 160C/Gas 3

2. Line a baking tray with baking paper

3. Place the butter, sugar and cinnamon in a large pan over a medium heat

4. Stir until the butter has melted and the sugar dissolved.

5. Turn off the heat, add the oats and almonds and stir to coat evenly.

6. Spread the mixture evenly on a prepared tray.

7. Bake for about 30 minutes, stirring occasionally, until lightly browned.

8. Allow to cool completely before storing in an airtight container.

Feed Me Now published by Quadrille


 "Low GI" Bran Muffins 

Makes 48 mini or 24 large muffins

2 eggs
150g soft brown sugar (1 cup)
60ml canola oil
250ml oat bran, pressed down into cup
375ml fl our, sifted before measuring
500ml digestive bran
2ml salt
15ml bicarbonate of soda
1 -2 large grated apples
250ml sultanas
5ml cinnamon
500ml low fat milk
5ml vanilla essence

Beat together eggs, sugar and oil.
Add all the dry ingredients, grated apple and sultanas.
Mix thoroughly.
Mix the milk and vanilla and add to the flour mixture.
Stir until well blended.
Leave overnight in the fridge.
When ready to bake, stir and drop into muffin pans
Bake at 180ºC for 15 minutes.

This mixture can be kept in the fridge for up to 30 days. Do not freeze the batter.

Baked muffins freeze very well.


Robust Beetroot Salad -  Dr Weil

8 servings

Beets are a colorful source of anthocyanins, the purple pigments also found in blueberries, red grapes and red cabbage. They are powerful antioxidants and may help protect against cancer and heart disease. This dish brings to mind pickled beets with a grown-up slant. It keeps well in the refrigerator.

3 pounds beets
1/4 cup brown sugar
1/4 cup rice or cider vinegar
1/4 cup water
1 teaspoon wasabi powder (Japanese horseradish)
1 teaspoon dry mustard powder
1 tablespoon extra-virgin olive oil
1 large onion, sliced thin
Salt to taste.


1. Cut off the beet tops about an inch above the beet. In a large pot cover the beets with three inches of cold water and bring to a boil. Cover and boil over medium heat until tender, about 45 minutes.

2. Drain the beets under cool running water. Slip off their skins. Trim off stems and root ends and slice the beets thinly.

3. Combine the sliced beets in a bowl with the other ingredients, add salt to taste, and chill. Stir several times. This salad will keep for a week in the refrigerator.

Nutritional Information:

Per serving:
122 calories
2 g total fat (0 g sat)
0 mg cholesterol
25 g carbohydrate
3 g protein
5 g fiber
250 mg sodium


Low Glycemic Index Diets

The Glycemic Index (GI) was originally devised to help diabetics. The index is a ranking of carbohydrate foods which measures the rate at which the blood glucose (or blood sugar) levels rise when a particular food is eaten.

Pure glucose has a rating of 100 - so there nearer a food is to 100, the higher it's GI rating is. This indicates how quickly the food is converted to blood sugar, and, how quickly the blood sugar levels will drop. Foods with a low GI rating will be absorbed more slowly, helping to keep blood sugar levels constant.

Popular Low Glycemic Diets

Glycemic Load Diet

Glycemic Index corrected for serving size is the Glycemic Load - the diet aims to produce healthy weight by maintaining a daily load under 500.

South Beach Diet

Carb choices are based around low-glycemic foods - although the diet begins with a very low carbohydrate phase.


This portion-controlled program is based around low-glycemic foods.

A number of books have been written about the GI - with one of the biggest selling being The New Glucose Revolution. Rick Gallop's The GI Diet is also very popular.

Typical GI Diet

A typical low glycemic index diet is low in fat and high in carbohydrates -- but specifically low-GI carbs. Often a simple change from high GI carbs, to low GI carbs may being about weight loss. It may also give the feeling of more energy, due to less blood sugar / insulin spikes during the day.

Oatmeal with raisins and skim milk.
Orange juice.

Vegetable soup with sourdough bread.

Lean beef bolognese on wholemeal pasta.
Green salad.
Low-fat yogurt.

Water, tea (skim milk), herbal teas.

What About Glycemic Load?

Glycemic Index alone does not provide enough information about the glycemic affect of a food. For example; carrots have a high GI, but you would have to eat boxes and boxes of them to have any pronounced affect on blood sugar. This is because the amount of carbohydrate in carrot is very small.

To calculate glycemic load (GL): Simply multiply the GI by the amount of carbohydrate and divide by 100.

For example; an 80g serve of carrot with a GI of 92 has 4.2g per serve. 92 X 4.2 / 100 = 3.9

Bookmarks - A database providing GI index and GI load for a huge list of foods.


Coffee (caffeine) and its effects in the human body

Sources of caffeine

Caffeine is an alkaloid compound, in pure form odorless and bitter in taste. Caffeine is one of many alkaloids (including theophylline and theobromine) which occur naturally and in varying amounts in leaves, seeds, and fruits of more than 60 plants. These plants include coffee (from which the beans are used), tea (leaves), cacao (pods), cola or kola (nuts), Yerba matè (leaves), guarana (berries), and Yaupon holly (leaves). Caffeine is consumed from these sources in beverages and foods such as tea, coffee, chocolate, cocoa, matè, caffeinated soft drinks, caffeinated pills, coffee beans, and some drugs (eg analgesics such as aspirin). Significantly, coffee comes second only to petroleum as the world's most widely traded commodity.

Effects of caffeine

What caffeine does to the body

There is no physiological requirement for caffeine in the human diet. Caffeine is a stimulant of the central nervous system (CNS), the cardiac muscle (increases heart rate), and respiratory system (relaxes air passages permitting improved breathing, and allows some muscles to contract more easily). It acts as a diuretic (increases the rate of bodily urine excretion), and delays fatigue (having the effect of warding off drowsiness and restoring alertness). For these reasons, caffeine is probably the most popular drug in use. The effects you might notice after consuming a large cup of coffee are hands getting cold, muscles tensing up, feeling of excitement and increased heart beat.

The related alkaloids theophylline (found mainly in tea) and theobromine (in cocoa beans, cola nuts and tea) act as a cardiac stimulant, smooth muscle relaxant, diuretic, and vasodilator (widening or dilating blood vessels in the body).

Persistence of caffeine in the body

Caffeine absorption occurs in the body very quickly - caffeine enters the bloodstream through the stomach and small intestine, and its effects are felt as soon as 15 minutes after consumption. It is completely absorbed within 45 minutes of ingestion. Caffeine does not accumulate in the bloodstream nor is it stored in the body, but it does persist - only about ½ is eliminated in the urine within 6 hours.

Caffeine and metabolism - caffeine does not suppress the appetite, although it does increase the level of circulating fatty acids, thereby enhancing fat oxidation. This is why caffeine is used by runners and endurance trainers, although it is most effective in non-habitual users. Also, contrary to popular belief, the effects of alcohol are not reduced by caffeine, although as mentioned above it can provide temporary relief from fatigue and drowsiness, and from migraine headaches.

Caffeine sensitivity refers to the amount of caffeine that will produce negative side effects in a particular person. Regular caffeine consumption reduces sensitivity to caffeine, and a higher intake is needed for the same effects. So caffeine is considered to be an addictive drug.

Caffeine withdrawal symptoms - when caffeine intake is reduced, the body then becomes oversensitive to a chemical in the brain (adenosine) relevant to the sleep process, causing blood pressure to drop dramatically, producing an excess of blood in the head area (not necessarily on the brain), and leading to a headache often lasting several days. Other withdrawal symptoms reported are fatigue and muscle pain, irritability, inability to work, nervousness, restlessness, and feeling sleepy, and in extreme cases, nausea and vomiting. Gradual reduction of caffeine intake abates these symptoms.

Level of caffeine intake

Moderate caffeine intake has no apparent health risk - 3 8oz/230ml cups of coffee per day (total about 250 milligrams of caffeine) is considered moderate, while 10 cups is considered excessive. One study suggests minimum consumption of caffeine to produce physical dependence is 4 cups of coffee per day, while other studies suggest a few more than 3 cups.

More than moderate consumption of caffeine can increase alertness, but also reduce fine motor coordination and cause insomnia, headaches, dizziness and nervousness.

Massive doses of caffeine (above 10g, about 170mg/kg of body weight), can be lethal, although this equates to drinking more than 80 cups of coffee in rapid succession!

Caffeine reduction in coffee beverages can be achieved by using chicory as a blend with the coffee (or even as a substitute). The root of the chicory plant is dried, roasted and ground, producing a caffeine-free product acceptable for a coffee-like beverage. Many coffee producers offer a coffee/chicory blend of up to 30% chicory.

Coffee preparation

coffee beverage may be produced by one of a number of methods:

§ Filter - Hot water is passed through finely-ground coffee within a filter

§ Plunger/Cafetiere - Hot water is added to coarsely-ground coffee, and after steeping for 3-5 minutes a plunger with a fine mesh base is used to separate the grounds from the infusion

§ Percolator - Coarsely-ground coffee in water is boiled and bubbled to the top of the percolator

§ Espresso - A machine forces hot water through very finely-ground, compacted coffee into cups below. When properly prepared by a 'barista', the result is a golden brown liquid called the 'crema' on top of black coffee. One espresso 'shot' is between 1.5 fl oz/44 ml and 1.75 fl oz/52 ml, produced from 7 grams of ground coffee.

§ Moka-Nepoletana - In a combination of espresso and percolator methods, water is boiled in the lower container of a double-chambered pot, and forced up through a tube then down through finely-ground coffee.

§ Arab or Turkish - Finely-ground coffee with sugar in a cupful of water, is brought to the boil then taken off the heat up to 3 times, before being poured to drink as a strong-tasting coffee.

Specialty and convenience coffee drinks include:

§ Cappuccino: Espresso, some milk, and a thick head of milk foam, often sprinkled with cinnamon or cocoa powder

§ Latte: Espresso with lots of milk

§ Mocha: Latte with chocolate, often topped with whipped cream

§ Americano: Espresso shot, plus hot water to fill the cup

§ Macchiato: Espresso shot, plus a little frothed milk

§ Cafe au lait: Brewed coffee, preferably dark French roast with chicory, with half scalded milk (not steamed), poured into the cuo together.

§ Instant (or soluble) coffee: Dehydrated coffee powder or granules to which hot water (and/or hot or cold milk) is added

§ Flavoured coffee drinks: Flavours introduced either to the beans after roasting, or after brewing by adding syrups (vanilla, caramel, peppermint etc) or alcohol (eg whiskey for Irish coffee)

§ Coffee-infused liqueurs: Irish cream, rum cream etc

§ Iced coffee: Brewed coffee, cooled then chilled, and stirred with crushed ice (possibly sweetened and with cold milk added)

Calories in coffee drinks

Unadulterated coffee (that is, only water added) has no calories. The calories in coffee drinks are present in the additives - lattes, mochas, iced espresso blended with sugar, whipped cream, ice cream, flavored syrups, alcohol, and so on.




Cafe au lait

6 fluid oz/177 ml


Cappuccino, medium, skim milk

14 fl oz/414 ml


Latte, medium, skim milk

14 fl oz/414 ml


Espresso, double shot

3 fl oz/89 ml


Iced coffee, sugar & whole milk

8 fl oz/236 ml


Mocha coffee, medium, whole milk

14 fl oz/414 ml


Instant with chicory

6 fl oz/177 ml


Conclusion on caffeine consumption

Restrict intake to no more than 250mg of caffeine per day:

§ Aim for moderate use of coffee - one serving of coffee ranges from about 40 mg for a single shot (30ml) of arabica variety espresso, through instant coffee 60-80mg, to about 100 mg for strong drip coffee. Caffeine content of coffee beans is between about 1 to 1.4% (Arabica coffee normally contains less caffeine than the Robusta variety). Generally, dark roast coffee has less caffeine than lighter roasts (the roasting process reduces the bean's caffeine content).

§ Use decaffeinated coffee, if it has been naturally decaffeinated or Swiss water processed (no chemicals have been introduced). Decaffeinated beans have only about 0.02% caffeine, so that one cup of decaf coffee has only around 2-4 mg of caffeine.

§ Be aware of the caffeine content of other beverages (cola's for example), snacks and candy (like chocolate).


Estelle’s "Health Bread" (Makes 3 Breads)

10 Cups Brown Bread Flour
3 TBS Linseed, Sesame, Sunflower & Pumpkin (Mixed)
3 TBS Molasses Sugar or Honey
1 TBS Salt
3 TBS Wheat  Germ Flakes
1 TBS Brewers Yeast Powder
2 x 10g Yeast Powder
6 – 7 Cups Luke Warm water
3 Grated Apples  (Optional)

Butter the tins well.   Mix well and pour into 3 pans and bake on a preheated oven at 200oC for 15 mins. Turn down to 180oC and bake for another 30 min’s.


How to sprout Mung Beans at Home

Materials: 1/2 cup whole mung beans, several sturdy paper towels, twine, a fine sieve, a pot with a lid (the beans will expand to about 3 times during the sprouting process so choose pot size accordingly).

Step 1. Sort through the beans and pick out any small stones or other foreign material.

Step 2. Place the beans in the sieve and rinse thoroughly.

Step 3 . Soak the beans in warm water for 8-10 hours, then drain thoroughly.

Step 4. Place the drained beans in the centre of a couple of the paper towels.

Step 5. Lift up the edges and tie together with twine.

Step 6. Place the wrapped beans in the pot and cover.

Step 7. Place the pot in a warm dark spot for 24 hours.

Step 8 . Check the sprouts after 24 hours. If you want them longer, place the beans in the sieve and gently rinse them, then repeat steps 4 through 7.

Note: For Ayurvedic cooking, sprouts about an inch long are best. When the sprouts are rinsed before cooking, most of the green skins wash away. It's fine if a few are left behind.



(makes 2 large breads)

1 large bunch of spring onions, sliced
1 large red onion, sliced
Olives South Africa Extra Virgin Olive Oil
1 kg white bread flour
20g packet instant dry yeast

25 ml
(5 t) sugar
25 ml
(5 t) salt
625ml (2½ cups) tepid water

± 100 g
  Olives South Africa black olives, pitted and chopped

Olives South Africa Extra Virgin Olive Oil to drizzle
Seasoned sea salt
Fresh rosemary and thyme or basil chopped


Preheat the oven to 180ºC. Place the spring onions and red onions on a baking tray and drizzle with olive oil.

Roast for 15 minutes.

Combine flour, yeast, sugar and salt. Make a well in themiddle, add half the tepid water and mix well. Now add the rest of the water and, using your hands, mix to form a dough and knead for at least 5 minutes. Sprinkle dough with flour, place in a large bowl, cover and leave in a warm place until the dough has doubled in size. Knock the dough down, place it on a floured surface and roll into a large rectangle (about 1 cm thick).Place onto an oiled baking tray.

Add onions and olives. Drizzle generously with olive oil, season with salt and sprinkle with the herbs. Leave for 30 minutes and then bake for about 30 minutes or until nicely browned.

Serve warm as a snack, a starter or with grilled meat.


Chicken with Olives

(5-6 Servings)

 8 -10 chicken pieces (thighs and drumsticks)
flour for dusting
4 cloves garlic, crushed
2,5 ml
(½ t) dried or 7,5ml (1½ t) freshly chopped mixed herbs
2,5 ml
(½ t) Seasoned sea salt
30 ml
  (2 T) cider vinegar
30 ml
  (2 T)  Olives South Africa Extra Virgin olive oil
250 ml (1 cup)
  Olives South Africa black olives, pitted and sliced

62,5 ml (¼ cup) sliced sun-dried tomatoes
1 bay leaf

30 ml (2 T) brown sugar
62,5 ml (¼ cup) dry white wine

125 ml
  (½ cup) chicken stock

olives and sun-dried tomatoes to garnish

Dust chicken pieces with flour. Mix garlic, herbs, salt, vinegar and olive oil together and brush over the chicken. Place the olives, sun-dried tomatoes and bay leaf in an ovenproof dish and arrange the chicken pieces, skin side up, on top. Sprinkle with brown sugar and carefully pour the wine and chicken stock down the side. Bake open at 180ºC (350ºF) for 45 minutes until browned and cooked through. Garnish with extra olives and sun-dried tomatoes and serve with rice, pasta or baked potatoes and a crisp, fresh salad.


Green olive mayonnaise

125 ml (½ cup) good quality mayonnaise
125 ml
(½ cup) Olives South Africa Jumbo or Manzanilla green olives, pitted & sliced
3 gloves garlic
Freshly ground black pepper to season

Process the ingredients together until smooth. Season to taste with freshly ground black pepper. Use as a dressing on potato salad, spread on bread when making sandwiches and use with cold meats.


Olive Oil Herb Dressing

Large bunch of fresh parsley
Handful of chopped chives, spring onion or basil
1 clove of garlic
200ml Olives South Africa Extra Virgin Olive Oil
60 ml Balsamic Vinegar
45 ml Fresh Lemon Juice
Salt and freshly ground black pepper to taste

Put all the ingredients in a blender and process until smooth. Season to taste. Keep in a glass bottle in a cool place. Do not refrigerate.


Tapenade (Olive Spread)

 250 ml (1 Cup) Olives South Africa Black olives, pitted
2 x 50 g cans anchovies in oil
30 ml (2 T) capers, drained
62,5 ml
(¼ cup)  Olives South Africa Extra Virgin Olive Oil
30 ml (2 T) lemon juice
freshly ground black pepper

Place the olives, anchovies with their oil and capers into a food processor or blender and chop to a paste. Add the olive oil and lemon juice while the machine is running. Blend to a paste. Taste and season with black pepper.

Use as a spread on toasted French bread, pita breads or crackers to serve as a snack with drinks. Spread over a pizza base before adding the topping.

Mix into warm pasta, or thin down with a little olive oil and wine vinegar and use as a dressing over potato salad.



Broccoli Soup’- DR WEIIL

Makes 2 Servings

This is a simple broccoli soup that can be prepared quickly.

1 cup vegetable stock
3 cups chopped broccoli (about 1/2 large bunch)
1 clove garlic, minced
2 tsp grated ginger root
1 cup soy milk or skim milk
1 tsp low-sodium soy sauce
1/4 cup finely chopped red onion

1. In a large saucepan, bring the vegetable broth to a boil.

2. Add the chopped broccoli, garlic and ginger. Reduce the heat to low and cover. Steam for about 5 minutes or until the broccoli is tender. Remove from the heat.

3. After the broccoli has cooled slightly, puree it in a food processor or blender. Return it to the sauce pan.

4. Add the soy milk or skim milk and soy sauce. Warm over low heat.

5. Serve sprinkled with chopped red onion.

Nutritional Information:

Per serving:
99 calories
3 g total fat (0 g sat)
0 mg cholesterol
13 g carbohydrate
9 g protein
6 g fiber
150 mg sodium

- Recipe reprinted with permission of


Vegetarian Chocolate Cake
Makes 1 cake

3 cups flour
2 cups sugar
2 teaspoons baking soda
1 teaspoon salt
6 tablespoons cocoa powder
2 tablespoons vinegar
3/4 cup oil
2 teaspoons vanilla
2 cups water

Stir the entire mixture and bake in a 350 degree oven for 30 minutes. Frost as desired or dust with powdered sugar.


Healthy vegetable chips

By: Rachel Allen From: Rachel Allen: Home Cooking

Healthy vegetable chips recipe 

Rate & comment

Prep time: 10 mins

Cook time: 10 mins

Serves: 4

The natural sugars in these vegetables crisp and brown in the oven perfectly. Use a combination of veggies or just one from the selection below


1 large parsnips
1 large Carrots
1 large potato or Sweet potatoes
1 large celeriac or Beetroot
extra-virgin Olive oil
sea salt and freshly ground black pepper

Conversion Calculator

Close Method

1. Preheat the oven to 220C/gas 7.

2. Using a potato peeler or mandolin, slice the vegetables into very thin, ribbon-like strips. Dry the slices well on kitchen paper - washing the potato slices in water first to remove the excess starch - then place in a large bowl and drizzle with the olive oil, tossing to coat.

3. Lay the vegetable slices out flat in a single layer on a baking sheet, season with salt and pepper and cook in the oven for 4–7 minutes until golden. Take out of the oven and carefully remove from the baking sheet with a fish slice or spatula. Place on kitchen paper before putting in shallow bowls to serve.

Apdapted from Rachel Allen Home Cooking (Collins)


 All about Flaxseeds

Flaxseeds also known as "Linseed" contains Omega 3,6 & 9 Fatty Acids.

It is good for your digestion and keeps you regular. It also feeds your brain with good oils and is very good for growing children.

Always Grind your flaxseeds in a coffee grinder before using, otherwise you will not benefit from the natural oils in it. It will then just pass through your body with no nutritional value.

You can add 1 heaped TBS to your porridge every morning and take a 1000mg Flaxseed Capsule at night to get real benefits.  (Clicks - R64 for 100 capsules, 1000mg each)

I paid a Homeopath R6000.00 to know this and that is why I am sharing it with you. All I have learnt from him, I share. It is madness paying for information like this.

It will also benefit you if you suffer with PMS, or Eczema or Menopause.

I am not a medical doctor, but I have suffered with 2 of the conditions and know it works.
I also have family and friends who have the menopausel symptoms and they swear by it.

There is no harm in trying it, but you need to give it 3 months before you see major results.

Also:  Add it to your muffins and health bread and yoghurt and even your salads.

30-day Muffins

by Rachel Allen
from Rachel's Favourite Food

This raw muffin mixture from Rachel Allen actually keeps in the fridge for 30 days. It even gets better as it sits!

Servings: makes 15-20 muffins
Level of difficulty: Easy
Preparation Time: 15 minutes
Cooking Time: 20 minutes

2 eggs
225g dark brown sugar
500ml Milk
1 tsp vanilla extract
120ml sunflower oil
140g dates, chopped
110g wheat or oat bran
370g plain flour
0.5 tsp Salt
3 tsp Bicarbonate of soda

1. Whisk the eggs and sugar together, and pour in the milk and vanilla. Stir well to mix everything together.

2. Add the sunflower oil, dates and raisins. Sieve the flour with the bicarbonate of soda and salt, and add to the mixture with the bran. Mix again and cover tightly until needed - this mixture will keep in the fridge for up to 30 days (during which time the bran will swell).

3. Preheat the oven to 180C.

4. Stir the mixture before using and fill muffin cases in a muffin tin until three quarters full. Bake for 15-20 minutes, or until firm to the touch and golden.

5. Cool on a wire rack before serving.