The Dash Diet - Eating Smart for a Healthy Heart

NEW! The Healthy Ramadan Plate #RAMADAN

Ramadan Nutrition Framework for Patients with Diabetes

NEW! Ramadan Nutrition Framework for Patients with Diabetes #RAMADAN

<h2>Ingredients</h2>
<ul style="list-style-type: disc;">
<li>2 Slices Wholegrain Bread</li>
<li>1 Egg</li>
<li>2-3 Slices Tomato</li>
<li>2-3 Slices Red Onion</li>
<li>30g Medium-Fat Mozzarella</li>
<li>1 Tbsp Reduced-Sugar Chutney</li>
<li>Black Pepper to Taste</li>
<li>Olive Oil Spray or 1 tsp Olive Oil</li>
</ul>
&nbsp;
<h2>Method</h2>
<ol>
<li>Crack the egg into a shallow bowl and whisk well.</li>
<li>Dip both slices of bread into the egg, coating both sides. Let excess drip off.</li>
<li>Place one egg-dipped slice in a lightly-oiled pan or braai grid. Layer with tomato, cheese and black pepper.</li>
<li>Top with the second egg-dipped slice.</li>
<li>Grill in a pan or over the braai on medium heat until both sides are golden brown and the cheese is melted. Dip into chutney on serving.</li>
</ol>
<table style="border-collapse: collapse; width: 100%;" border="1"><colgroup><col style="width: 49.7396%;"><col style="width: 25.2604%;"><col style="width: 25.2604%;"></colgroup>
<tbody>
<tr>
<td width="58">&nbsp;</td>
<td width="38">
Per 100g
</td>
<td width="72">
Per Serving (200g)
</td>
</tr>
<tr>
<td width="58">
Energy
</td>
<td width="38">
707 kJ
</td>
<td width="72">
1414 kJ
</td>
</tr>
<tr>
<td width="58">
Carbohydrates
</td>
<td width="38">
15,8 g
</td>
<td width="72">
31,6 g
</td>
</tr>
<tr>
<td width="58">
Total Sugar
</td>
<td width="38">
0,8 g
</td>
<td width="72">
1,6 g
</td>
</tr>
<tr>
<td width="58">
Total Protein
</td>
<td width="38">
9 g
</td>
<td width="72">
18 g
</td>
</tr>
<tr>
<td width="58">
Total Fat
</td>
<td width="38">
6,6 g
</td>
<td width="72">
13,2 g
</td>
</tr>
<tr>
<td width="58">
Saturated Fat
</td>
<td width="38">
2,6 g
</td>
<td width="72">
5,2 g
</td>
</tr>
<tr>
<td width="58">
Cholesterol 
</td>
<td width="38">
16 mg
</td>
<td width="72">
30.4 mg
</td>
</tr>
<tr>
<td width="58">
Dietary Fibre
</td>
<td width="38">
2.5 g
</td>
<td width="72">
5 g
</td>
</tr>
<tr>
<td width="58">
Sodium 
</td>
<td width="38">
288 mg
</td>
<td width="72">
576 mg
</td>
</tr>
</tbody>
</table>
&nbsp;
<h2>Nutrition Nugget</h2>
This DASH-style French toast braaibroodjie uses wholegrain bread for fibre, egg and cheese for protein, and heart-smart fillings like tomato and onion, giving you all the satisfaction with none of the salt overload.

Hypertension

Breakfast Braaibroodjie #DASH

Main dish

<h2>Ingredients</h2>
<ul style="list-style-type: disc;">
<li>2 Cups Oats</li>
<li>2 Medium Bananas</li>
<li>4 tsp Cinnamon</li>
<li>1 Cup Low-Fat Yoghurt</li>
<li>1 Cup Low-Fat Milk</li>
<li>Optional: 1 tsp Cinnamon and 1 Tbsp Sweetener for Topping</li>
</ul>
&nbsp;
<h2>Method</h2>
<ol>
<li>Add the oats, bananas, cinnamon, yoghurt, and milk to a blender and blend until smooth.</li>
<li>Divide into 4 jars or bowls, cover, and refrigerate overnight.</li>
<li>Top with extra cinnamon and sweetener before serving, if desired.</li>
<li>Optional: Heat in the microwave for 1 - 2 minutes before serving for the authentic, warm Melkkos experience!</li>
</ol>
<table style="border-collapse: collapse; width: 100%;" border="1"><colgroup><col style="width: 49.7396%;"><col style="width: 25.2604%;"><col style="width: 25.2604%;"></colgroup>
<tbody>
<tr>
<td width="60">&nbsp;</td>
<td width="38">
Per 100g
</td>
<td width="73">
Per Serving (140g)
</td>
</tr>
<tr>
<td width="60">
Energy
</td>
<td width="38">
913 kJ
</td>
<td width="73">
1278,2 kJ
</td>
</tr>
<tr>
<td width="60">
Carbohydrates
</td>
<td width="38">
31,5 g
</td>
<td width="73">
44,1 g
</td>
</tr>
<tr>
<td width="60">
Total Sugar
</td>
<td width="38">
0,4 g
</td>
<td width="73">
0,6 g
</td>
</tr>
<tr>
<td width="60">
Total Protein
</td>
<td width="38">
6,4 g
</td>
<td width="73">
9 g
</td>
</tr>
<tr>
<td width="60">
Total Fat
</td>
<td width="38">
5,1 g
</td>
<td width="73">
7,1 g
</td>
</tr>
<tr>
<td width="60">
Saturated Fat
</td>
<td width="38">
1.2 g
</td>
<td width="73">
1,7 g
</td>
</tr>
<tr>
<td width="60">
Cholesterol 
</td>
<td width="38">
3 mg
</td>
<td width="73">
4,2 mg
</td>
</tr>
<tr>
<td width="60">
Dietary Fibre
</td>
<td width="38">
4,6 g
</td>
<td width="73">
6,4 g
</td>
</tr>
<tr>
<td width="60">
Sodium 
</td>
<td width="38">
30 mg
</td>
<td width="73">
42 mg
</td>
</tr>
</tbody>
</table>
&nbsp;
<h2>Nutrtion Nugget</h2>
This DASH-friendly spin on the SA favourite milk tart swaps sugar and cream for bananas, oats, and low-fat dairy - delivering fibre, potassium, and calcium to support healthy blood pressure and long-lasting fullness.
&nbsp;

Milktart Overnight Oats #DASH

<h2>Ingredients</h2>
<ul style="list-style-type: disc;">
<li>1 Tbs Olive Oil</li>
<li>1 White Onion, Diced</li>
<li>2 Garlic Cloves, Minced</li>
<li>2 Carrots, Diced</li>
<li>2 Celery Stalks, Diced</li>
<li>&frac12; Cup Pumpkin, Diced</li>
<li>1 Potato, Peeled and Copped</li>
<li>1 Can Tomatoes, Diced</li>
<li>1 Cup Dried Brown Lentils</li>
<li>1 L Carrot Vegetable Juice Or 1 L Low-Sodium Stock</li>
<li>1 tsp Cumin</li>
<li>1 tsp Paprika</li>
<li>1 tsp Pepper</li>
</ul>
&nbsp;
<h2>Method</h2>
<ol>
<li>In a large pot, saut&eacute; onion in a splash of olive oil until soft (about 3-4 minutes).</li>
<li>Add garlic, carrots, celery, pumpkin, and potato. Cook for another 5 minutes, stirring occasionally.</li>
<li>Stir in diced tomatoes, lentils, and your liquid of choice (carrot juice or low-sodium stock).</li>
<li>Add cumin, paprika, pepper, and salt if using.</li>
<li>Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until lentils and vegetables are tender. Add more water as needed.</li>
<li>Blend fully for a smoother texture, or partially and enjoy chunky.</li>
</ol>
&nbsp;
<table style="border-collapse: collapse; width: 100%;" border="1"><colgroup><col style="width: 57.2917%;"><col style="width: 31.5972%;"><col style="width: 11.2269%;"></colgroup>
<tbody>
<tr>
<td width="55">&nbsp;</td>
<td width="36">
Per 100g
</td>
<td width="68">
Per Serving (250g)
</td>
</tr>
<tr>
<td width="55">
Energy
</td>
<td width="36">
314 kJ
</td>
<td width="68">
785 kJ
</td>
</tr>
<tr>
<td width="55">
Carbohydrates
</td>
<td width="36">
10,2 g
</td>
<td width="68">
25,5 g
</td>
</tr>
<tr>
<td width="55">
Total Sugar
</td>
<td width="36">
0,4 g
</td>
<td width="68">
1 g
</td>
</tr>
<tr>
<td width="55">
Total Protein
</td>
<td width="36">
3.7 g
</td>
<td width="68">
9,3 g
</td>
</tr>
<tr>
<td width="55">
Total Fat
</td>
<td width="36">
0,8 g
</td>
<td width="68">
2 g
</td>
</tr>
<tr>
<td width="55">
Saturated Fat
</td>
<td width="36">
0,1 g
</td>
<td width="68">
0,2 g
</td>
</tr>
<tr>
<td width="55">
Cholesterol 
</td>
<td width="36">
0 mg
</td>
<td width="68">
0 mg
</td>
</tr>
<tr>
<td width="55">
Dietary Fibre
</td>
<td width="36">
2.8 g
</td>
<td width="68">
7 g
</td>
</tr>
<tr>
<td width="55">
Sodium 
</td>
<td width="36">
30 mg
</td>
<td width="68">
90 mg
</td>
</tr>
</tbody>
</table>
&nbsp;
<h2>Nutrition Nugget</h2>
A comforting bowl of Ubuntu - meaning together in isiXhosa - with a DASH-friendly upgrade. This veggie-packed soup is full of fibre, potassium, and plant protein to support heart health, while keeping sodium low and flavour high.

‘Ubuntu’ Soup #DASH

<h2>Ingredients:</h2>
<ul style="list-style-type: disc;">
<li>2 Ripe Bananas</li>
<li>1 Cup Rolled Oats</li>
<li>1 Egg</li>
<li>&frac34; Cup Milk</li>
<li>&frac12; tsp Cinnamon</li>
<li>1 tsp Vanilla Essence</li>
<li>Pinch Of Salt</li>
<li>12 Dates, Pitted &amp; Soaked In</li>
<li>Hot Water</li>
<li>&frac12; Cup Plain Yoghurt</li>
<li>&frac14; Cup Cottage Cheese</li>
<li>&frac14; Cup Roasted Walnuts</li>
<li>&frac14; Cup Roasted Pistachios</li>
</ul>
<h2>Instructions:</h2>
<ol>
<li>Blend the bananas, oats, eggs, milk, cinnamon, vanilla and salt until smooth then let the batter sit for 5 minutes.</li>
<li>For the filling, blend the dates with yoghurt, cottage cheese, and half of the walnuts and pistachios.</li>
<li>Heat a non-stick pan over medium heat and pour small rounds of batter thinly, cooking until bubbles appear on top, about 1-2 minutes.</li>
<li>Spoon a generous amount of filling onto each pancake, fold in half, and press gently to seal. Sprinkle with the remaining chopped walnuts and pistachios and drizzle with honey or dust with cinnamon if desired.</li>
</ol>
<table style="border-collapse: collapse; width: 100%;" border="1"><colgroup><col style="width: 47.338%;"><col style="width: 26.2731%;"><col style="width: 26.2731%;"></colgroup>
<tbody>
<tr>
<td width="60">&nbsp;</td>
<td width="38">
Per 100g
</td>
<td width="73">
Per Serving (160g)
</td>
</tr>
<tr>
<td width="60">
Energy
</td>
<td width="38">
604 kJ
</td>
<td width="73">
483 kJ
</td>
</tr>
<tr>
<td width="60">
Carbohydrates
</td>
<td width="38">
14 g
</td>
<td width="73">
11 g
</td>
</tr>
<tr>
<td width="60">
Total Sugar
</td>
<td width="38">
7.1 g
</td>
<td width="73">
5.7 g
</td>
</tr>
<tr>
<td width="60">
Total Protein
</td>
<td width="38">
6.8 g
</td>
<td width="73">
5.4 g
</td>
</tr>
<tr>
<td width="60">
Total Fat
</td>
<td width="38">
6,1 g
</td>
<td width="73">
4.8 g
</td>
</tr>
<tr>
<td width="60">
Saturated Fat
</td>
<td width="38">
1.2 g
</td>
<td width="73">
1.0 g
</td>
</tr>
<tr>
<td width="60">
Cholesterol 
</td>
<td width="38">
25 mg
</td>
<td width="73">
20 mg
</td>
</tr>
<tr>
<td width="60">
Dietary Fibre
</td>
<td width="38">
2.4 g
</td>
<td width="73">
1.9 g
</td>
</tr>
<tr>
<td width="60">
Sodium 
</td>
<td width="38">
45 mg
</td>
<td width="73">
36 mg
</td>
</tr>
</tbody>
</table>
<h2>Nutrition Nugget:</h2>
This healthier version of this traditional dish includes natural sweetness from dates and banana, with fibre from oats and nuts, supporting fullness and steady energy. Yoghurt and cottage cheese balanced out this dessert with protein.

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Breakfast Braaibroodjie #DASH

Milktart Overnight Oats #DASH

‘Ubuntu’ Soup #DASH

NEW! Healthier Qafayef #RAMADAN

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The Dash Diet - Eating Smart for a Healthy Heart

NEW! The Healthy Ramadan Plate #RAMADAN

NEW! Ramadan Nutrition Framework for Patients with Diabetes #RAMADAN

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