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<h2>Ingredients:</h2>
<ul>
<li>1 Cup Cake Flour</li>
<li>1 Cup Rolled Oats</li>
<li>1 Cup Oat Flour</li>
<li>1 Cup Bran Flakes</li>
<li>1 Cup Coconut (Desiccated)</li>
<li>1/2 Cup Raisins</li>
<li>10ml Baking Powder</li>
<li>10ml Baking Soda</li>
<li>Pinch of salt</li>
<li>15ml Cinnamon &amp; Nutmeg</li>
<li>2 Bananas</li>
<li>10ml Vanilla Essence</li>
<li>1/3 Cup sweetener e.g. xylitol</li>
<li>2 Large eggs</li>
<li>500ml Low-Fat Milk</li>
<li>125ml Canola Oil</li>
<li>20ml Vinegar</li>
</ul>
<h2>Instructions:</h2>
<ol>
<li>Preheat the oven to 180&deg;C.</li>
<li>In a bowl, mix the dry ingredients: cake flour, oats, oat flour, bran flakes, coconut, raisins, baking powder, baking soda, spices and salt.</li>
<li>In a separate bowl, mash the bananas. Whisk in the eggs, vanilla essence, non-nutritive sweetener, milk, oil and vinegar.</li>
<li>Add the wet to the dry and mix to form a thick dough.</li>
<li>Spread into a greased baking tin, and bake for 45 minutes, or until risen, golden and brown. Allow to cool, then slice and place back onto the tray.</li>
<li>Switch the oven to 80&deg;C. Allow to sit in the oven to dry out completely (1 - 2 hours).</li>
</ol>
<table style="height: 631px; width: 910px;" width="169">
<tbody>
<tr style="height: 101px;">
<td style="height: 101px; width: 314.922px;" width="56">&nbsp;</td>
<td style="height: 101px; width: 247.344px;" width="43">
Per 100g
</td>
<td style="height: 101px; width: 282.609px;" width="69">
Per Serving (30g)
</td>
</tr>
<tr style="height: 76px;">
<td style="height: 76px; width: 314.922px;" width="56">
Energy
</td>
<td style="height: 76px; width: 247.344px;" width="43">
1404 kJ
</td>
<td style="height: 76px; width: 282.609px;" width="69">
421.2 kJ
</td>
</tr>
<tr style="height: 54px;">
<td style="height: 54px; width: 314.922px;" width="56">
Carbohydrates
</td>
<td style="height: 54px; width: 247.344px;" width="43">
36 g
</td>
<td style="height: 54px; width: 282.609px;" width="69">
11 g
</td>
</tr>
<tr style="height: 54px;">
<td style="height: 54px; width: 314.922px;" width="56">
Total Sugar
</td>
<td style="height: 54px; width: 247.344px;" width="43">
6.3 g
</td>
<td style="height: 54px; width: 282.609px;" width="69">
1.8 g
</td>
</tr>
<tr style="height: 54px;">
<td style="height: 54px; width: 314.922px;" width="56">
Total Protein
</td>
<td style="height: 54px; width: 247.344px;" width="43">
7.4 g
</td>
<td style="height: 54px; width: 282.609px;" width="69">
2.2 g
</td>
</tr>
<tr style="height: 54px;">
<td style="height: 54px; width: 314.922px;" width="56">
Total Fat
</td>
<td style="height: 54px; width: 247.344px;" width="43">
17.5 g
</td>
<td style="height: 54px; width: 282.609px;" width="69">
5.3 g
</td>
</tr>
<tr style="height: 54px;">
<td style="height: 54px; width: 314.922px;" width="56">
Saturated Fat
</td>
<td style="height: 54px; width: 247.344px;" width="43">
8.6 g
</td>
<td style="height: 54px; width: 282.609px;" width="69">
2.6 g
</td>
</tr>
<tr style="height: 54px;">
<td style="height: 54px; width: 314.922px;" width="56">
Cholesterol 
</td>
<td style="height: 54px; width: 247.344px;" width="43">
25 mg
</td>
<td style="height: 54px; width: 282.609px;" width="69">
7.5 mg
</td>
</tr>
<tr style="height: 54px;">
<td style="height: 54px; width: 314.922px;" width="56">
Dietary Fibre
</td>
<td style="height: 54px; width: 247.344px;" width="43">
5.3 g
</td>
<td style="height: 54px; width: 282.609px;" width="69">
1.6 g
</td>
</tr>
<tr style="height: 76px;">
<td style="height: 76px; width: 314.922px;" width="56">
Sodium 
</td>
<td style="height: 76px; width: 247.344px;" width="43">
320 mg
</td>
<td style="height: 76px; width: 282.609px;" width="69">
96 mg
</td>
</tr>
</tbody>
</table>
<h2>The nutritionist's advice:</h2>
A healthier rusk made with a non-nutritive sweetener, mixed grains and canola oil offers a guilt-free crunch - without added sugar or saturated fat. These swap helps support heart health while keeping blood sugar levels stable.

Hypertension

Diabetes

Cholesterol

NEW! Bran & Raisin Rusks

dessert

<h2>Ingredients:</h2>
For the Pasta:
<ul>
<li>250g High-Fibre Fusilli</li>
<li>1 Tin Chickpeas</li>
<li>1 Red Pepper, Diced</li>
<li>1 Green Pepper, Diced</li>
<li>1 Red Onion, Diced</li>
<li>1 Carrot, Grated</li>
</ul>
For the Dressing:
<ul>
<li>1 Tbsp Curry Powder</li>
<li>1 Tbsp Chutney</li>
<li>30ml Lemon Juice</li>
<li>125ml Low-Fat Yogurt</li>
<li>1/2 tsp Salt &amp; Pepper</li>
</ul>
<h2>Instructions:</h2>
<ol>
<li>Cook the pasta according to package instructions. Allow to cool.</li>
<li>Add in the chickpeas, diced peppers, grated carrot and onion.</li>
<li>In a separate bowl, mix together the ingredients for the dressing and pour over the pasta/ veg mixture.</li>
<li>Enjoy as a side to your favourite braai meat.</li>
</ol>
<table style="width: 887px;" width="166">
<tbody>
<tr>
<td style="width: 307.255px;" width="54">&nbsp;</td>
<td style="width: 239.677px;" width="43">
Per 100g
</td>
<td style="width: 274.943px;" width="68">
Per Serving (80g)
</td>
</tr>
<tr>
<td style="width: 307.255px;" width="54">
Energy
</td>
<td style="width: 239.677px;" width="43">
706 kJ
</td>
<td style="width: 274.943px;" width="68">
565 kJ
</td>
</tr>
<tr>
<td style="width: 307.255px;" width="54">
Carbohydrates
</td>
<td style="width: 239.677px;" width="43">
31 g
</td>
<td style="width: 274.943px;" width="68">
25 g
</td>
</tr>
<tr>
<td style="width: 307.255px;" width="54">
Total Sugar
</td>
<td style="width: 239.677px;" width="43">
0.4 g
</td>
<td style="width: 274.943px;" width="68">
0.3 g
</td>
</tr>
<tr>
<td style="width: 307.255px;" width="54">
Total Protein
</td>
<td style="width: 239.677px;" width="43">
7.2 g
</td>
<td style="width: 274.943px;" width="68">
5.8 g
</td>
</tr>
<tr>
<td style="width: 307.255px;" width="54">
Total Fat
</td>
<td style="width: 239.677px;" width="43">
1.6 g
</td>
<td style="width: 274.943px;" width="68">
1.3 g
</td>
</tr>
<tr>
<td style="width: 307.255px;" width="54">
Saturated Fat
</td>
<td style="width: 239.677px;" width="43">
0.3 g
</td>
<td style="width: 274.943px;" width="68">
0.2 g
</td>
</tr>
<tr>
<td style="width: 307.255px;" width="54">
Cholesterol 
</td>
<td style="width: 239.677px;" width="43">
1 mg
</td>
<td style="width: 274.943px;" width="68">
0.8 mg
</td>
</tr>
<tr>
<td style="width: 307.255px;" width="54">
Dietary Fibre
</td>
<td style="width: 239.677px;" width="43">
4.6 g
</td>
<td style="width: 274.943px;" width="68">
3.7 g
</td>
</tr>
<tr>
<td style="width: 307.255px;" width="54">
Sodium 
</td>
<td style="width: 239.677px;" width="43">
232 mg
</td>
<td style="width: 274.943px;" width="68">
185 mg
</td>
</tr>
</tbody>
</table>
<div class="title">
<h2>The nutritionist's advice:</h2>
Upgrade your curried pasta by using high-fiber pasta and protein-packed chickpeas for better digestion and sustained energy. Swapping mayo for yogurt keeps it creamy while adding gut-friendly probiotics and reducing unhealthy fats
</div>
<div class="instructions">&nbsp;</div>

NEW! Curry Pasta Salad

<h2>Ingredients:</h2>
For the Filling:
<ul>
<li>1 Onion</li>
<li>2 Cloves Garlic</li>
<li>1 Carrot, Grated</li>
<li>300g Baby Marrow, Grated</li>
<li>2 Celery Stalks, Grated</li>
<li>250g Lean Mince</li>
<li>1 Tin Red Kidney Beans (300g)</li>
<li>1 Tin Crushed Tomato (400g)</li>
<li>1 Packet Tomato Paste (20g)</li>
</ul>
For the Topping:
<ul>
<li>4 Large Sweet Potatoes (350g)</li>
<li>1/4 Cup Low Fat Milk, hot</li>
<li>Salt &amp; Pepper to Taste</li>
</ul>
<h2>Instructions:</h2>
<ol>
<li>Saut&eacute; the onion &amp; garlic until translucent. Add the carrot, baby marrow and celery, continue to cook until soft.</li>
<li>Add the mince and brown. Add in the kidney beans.</li>
<li>Add the tomato and tomato paste. Allow to sizzle and reduce over medium heat.</li>
<li>Steam the sweet potato then add the hot milk &amp; blend with a handheld blender until silky in texture.</li>
<li>Place the mince into an oven-proof dish, top with the sweet-potato puree &amp; bake for 20 &ndash; 25 minutes or until golden on top.</li>
<li>Serve with a side salad or green beans.</li>
</ol>
<table style="width: 903px;" width="167">
<tbody>
<tr>
<td style="width: 312.589px;" width="55">&nbsp;</td>
<td style="width: 245.01px;" width="43">
Per 100g
</td>
<td style="width: 280.276px;" width="68">
Per Serving (262g)
</td>
</tr>
<tr>
<td style="width: 312.589px;" width="55">
Energy
</td>
<td style="width: 245.01px;" width="43">
291 kJ
</td>
<td style="width: 280.276px;" width="68">
762.4 kJ
</td>
</tr>
<tr>
<td style="width: 312.589px;" width="55">
Carbohydrates
</td>
<td style="width: 245.01px;" width="43">
8 g
</td>
<td style="width: 280.276px;" width="68">
22 g
</td>
</tr>
<tr>
<td style="width: 312.589px;" width="55">
Total Sugar
</td>
<td style="width: 245.01px;" width="43">
0.9 g
</td>
<td style="width: 280.276px;" width="68">
2.4 g
</td>
</tr>
<tr>
<td style="width: 312.589px;" width="55">
Total Protein
</td>
<td style="width: 245.01px;" width="43">
5.6 g
</td>
<td style="width: 280.276px;" width="68">
14.6 g
</td>
</tr>
<tr>
<td style="width: 312.589px;" width="55">
Total Fat
</td>
<td style="width: 245.01px;" width="43">
1.5 g
</td>
<td style="width: 280.276px;" width="68">
4 g
</td>
</tr>
<tr>
<td style="width: 312.589px;" width="55">
Saturated Fat
</td>
<td style="width: 245.01px;" width="43">
0.7 g
</td>
<td style="width: 280.276px;" width="68">
1.8 g
</td>
</tr>
<tr>
<td style="width: 312.589px;" width="55">
Cholesterol 
</td>
<td style="width: 245.01px;" width="43">
11 mg
</td>
<td style="width: 280.276px;" width="68">
29 mg
</td>
</tr>
<tr>
<td style="width: 312.589px;" width="55">
Dietary Fibre
</td>
<td style="width: 245.01px;" width="43">
1.1 g
</td>
<td style="width: 280.276px;" width="68">
3 g
</td>
</tr>
<tr>
<td style="width: 312.589px;" width="55">
Sodium 
</td>
<td style="width: 245.01px;" width="43">
56 mg
</td>
<td style="width: 280.276px;" width="68">
147 mg
</td>
</tr>
</tbody>
</table>
<h2>The nutritionist's advice:</h2>
This wholesome twist on cottage pie packs in extra vegetables and hearty kidney beans for a fiber-rich meal that supports digestion, heart health, and long-lasting fullness

NEW! Cottage Pie

Main dish

<h2>Ingredients:</h2>
<ul>
<li>4 x 120g Minute Steaks</li>
<li>1 Clove Garlic</li>
<li>1 Onion, Sliced</li>
<li>2 tsp Mixed Herbs</li>
<li>1 tsp Paprika</li>
<li>1/2 tsp each Salt &amp; Pepper</li>
<li>2 Tbsp Olive Oil</li>
<li>60ml Lemon Juice</li>
<li>1 tsp Lemon Zest</li>
<li>125g Baby Tomatoes, Halved</li>
<li>4 Whole-Wheat Rolls</li>
</ul>
<h2>Instructions:</h2>
<ol>
<li>Pound the minute steaks with a meat tenderizer.</li>
<li>Mix together the garlic, onion, herbs, paprika, salt, pepper, olive oil, lemon &amp; lemon zest. Marinate the steaks for 30 minutes in this mixture.</li>
<li>Pre-heat a pan. Remove from marinade and flash fry the steaks on each side.</li>
<li>Remove from the pan and pour in the sauce. Allow to simmer and thicken, then add the tomatoes and cook until saucy and soft.</li>
<li>Slice the rolls, and top with the minute steaks and sauce.</li>
</ol>
<table style="width: 897px;" width="167">
<tbody>
<tr>
<td style="width: 310.589px;" width="55">&nbsp;</td>
<td style="width: 243.01px;" width="43">
Per 100g
</td>
<td style="width: 278.276px;" width="68">
Per Serving (170g)
</td>
</tr>
<tr>
<td style="width: 310.589px;" width="55">
Energy
</td>
<td style="width: 243.01px;" width="43">
606 kJ
</td>
<td style="width: 278.276px;" width="68">
1030.2 kJ
</td>
</tr>
<tr>
<td style="width: 310.589px;" width="55">
Carbohydrates
</td>
<td style="width: 243.01px;" width="43">
16 g
</td>
<td style="width: 278.276px;" width="68">
24 g
</td>
</tr>
<tr>
<td style="width: 310.589px;" width="55">
Total Sugar
</td>
<td style="width: 243.01px;" width="43">
1.1 g
</td>
<td style="width: 278.276px;" width="68">
1.9 g
</td>
</tr>
<tr>
<td style="width: 310.589px;" width="55">
Total Protein
</td>
<td style="width: 243.01px;" width="43">
14.1 g
</td>
<td style="width: 278.276px;" width="68">
24 g
</td>
</tr>
<tr>
<td style="width: 310.589px;" width="55">
Total Fat
</td>
<td style="width: 243.01px;" width="43">
8.9 g
</td>
<td style="width: 278.276px;" width="68">
15.1 g
</td>
</tr>
<tr>
<td style="width: 310.589px;" width="55">
Saturated Fat
</td>
<td style="width: 243.01px;" width="43">
4.2 g
</td>
<td style="width: 278.276px;" width="68">
7.1 g
</td>
</tr>
<tr>
<td style="width: 310.589px;" width="55">
Cholesterol 
</td>
<td style="width: 243.01px;" width="43">
51 mg
</td>
<td style="width: 278.276px;" width="68">
86.7 mg
</td>
</tr>
<tr>
<td style="width: 310.589px;" width="55">
Dietary Fibre
</td>
<td style="width: 243.01px;" width="43">
14 g
</td>
<td style="width: 278.276px;" width="68">
23.8 g
</td>
</tr>
<tr>
<td style="width: 310.589px;" width="55">
Sodium 
</td>
<td style="width: 243.01px;" width="43">
371 mg
</td>
<td style="width: 278.276px;" width="68">
630.1 mg
</td>
</tr>
</tbody>
</table>
<h2>The nutritionist's advice:</h2>
Switching to wholewheat rolls for your Mzanzi Prego adds more fiber, which supports digestion and helps keep you fuller for longer. Wholewheat also provides essential vitamins and minerals, such as B vitamins and magnesium, for improved energy and muscle function

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Mind and mood: Nutrition and common misconceptions

10 great reasons to start exercising

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