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<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.

Hypertension

Heart Failure

Angina

Diabetes

Cholesterol

NEW! Healthier Qafayef #RAMADAN

dessert

<h2>Ingredients:</h2>
<ul style="list-style-type: disc;">
<li>1 Tbs Olive Oil</li>
<li>1 Medium Onion, Diced</li>
<li>2 Cloves Garlic, Minced</li>
<li>1 Tbs Harissa Paste</li>
<li>2 Tbs Tomato Paste</li>
<li>1 tsp Cumin Powder</li>
<li>1 Tin Crushed Tomatoes (400g)</li>
<li>1 Tin Chickpeas (400g)</li>
<li>4 Eggs</li>
<li>1 Round Feta</li>
<li>20g Fresh Coriander</li>
<li>2 Pita Breads (1/2 Per Serving)</li>
</ul>
<h2>Instrustions:</h2>
<ol>
<li>Heat the olive oil in a large frying pan over medium heat. Add the diced onion. Cook for 5-7 minutes until softened.</li>
<li>Stir in the minced garlic, harissa paste, tomato paste, and cumin. Cook for 1-2 minutes until fragrant.</li>
<li>Pour in the crushed tomatoes and add the chickpeas. Stir well and simmer for 8&ndash;10 minutes until slightly thickened.</li>
<li>Make four small wells in the sauce and crack an egg into each. Cover and cook on low until the eggs are set to your liking.</li>
<li>Crumble the feta over the shakshuka and sprinkle with fresh coriander. Serve hot with pita bread.</li>
</ol>
&nbsp;
<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="56">&nbsp;</td>
<td width="36">
Per 100g
</td>
<td width="69">
Per Serving (250g)
</td>
</tr>
<tr>
<td width="56">
Energy
</td>
<td width="36">
505 kJ
</td>
<td width="69">
1263 kJ
</td>
</tr>
<tr>
<td width="56">
Carbohydrates
</td>
<td width="36">
12 g
</td>
<td width="69">
31 g
</td>
</tr>
<tr>
<td width="56">
Total Sugar
</td>
<td width="36">
2.7 g
</td>
<td width="69">
6.8 g
</td>
</tr>
<tr>
<td width="56">
Total Protein
</td>
<td width="36">
6.4 g
</td>
<td width="69">
16.0 g
</td>
</tr>
<tr>
<td width="56">
Total Fat
</td>
<td width="36">
3.9 g
</td>
<td width="69">
9.8 g
</td>
</tr>
<tr>
<td width="56">
Saturated Fat
</td>
<td width="36">
0.8 g
</td>
<td width="69">
2.0 g
</td>
</tr>
<tr>
<td width="56">
Cholesterol 
</td>
<td width="36">
72 mg
</td>
<td width="69">
180 mg
</td>
</tr>
<tr>
<td width="56">
Dietary Fibre
</td>
<td width="36">
3.1 g
</td>
<td width="69">
7.8 g
</td>
</tr>
<tr>
<td width="56">
Sodium 
</td>
<td width="36">
226 mg
</td>
<td width="69">
565 mg
</td>
</tr>
</tbody>
</table>
<h2>Nutrition Nugget:</h2>
This spicy dish is a great morning meal to get you through a long day of fasting. The protein-packed eggs with fibre-filled chickpeas help keep you fuller for longer, supporting steady focus, sustained energy, and preventing energy dips through fasting.

NEW! Spicy Shakshuka #RAMADAN

Main dish

<h2>Ingredients:</h2>
<ul style="list-style-type: disc;">
<li>1 Cup Brown Basmati Rice</li>
<li>1 Cup Plain Yoghurt</li>
<li>2 Cloves Garlic, Minced</li>
<li>1 Tbsp Fresh Ginger, Grated</li>
<li>2 tsp Curry Powder</li>
<li>1 tsp Ground Cumin</li>
<li>1 tsp Turmeric</li>
<li>1 tsp Garam Masala</li>
<li>Salt And Pepper, To Taste</li>
<li>400g Skinless Chicken Breasts, Cut Into Chunks</li>
<li>1 Tbsp Olive Oil</li>
<li>1 Onion, Diced</li>
<li>2 Bell Peppers, Diced</li>
<li>1 Tin Lentils (400 g)</li>
<li>100 g Baby Spinach</li>
</ul>
&nbsp;
<h2>Instructions:</h2>
<ol>
<li>Rinse the brown basmati rice and cook according to package instructions until just tender. Drain and set aside.</li>
<li>In a bowl, mix the yoghurt with the garlic, ginger, spices, salt and pepper, then add the chicken and coat well. Set aside to marinate for at least 15-30 minutes.</li>
<li>Heat the olive oil in a large pan and saut&eacute; the onion until soft.</li>
<li>Add the marinated chicken and cook until lightly browned, then simmer until the chicken is cooked through. Add the diced peppers and cook until just tender.</li>
<li>Fold in the cooked rice and lentils, then stir through the fresh spinach and allow it to wilt before serving.</li>
</ol>
<table style="border-collapse: collapse; width: 100%;" border="1"><colgroup><col style="width: 47.3958%;"><col style="width: 26.3021%;"><col style="width: 26.3021%;"></colgroup>
<tbody>
<tr>
<td>&nbsp;</td>
<td>per 100g</td>
<td>per serving (120g)</td>
</tr>
<tr>
<td width="56">
Energy
</td>
<td width="36">
549 kJ
</td>
<td width="69">
1098 kJ
</td>
</tr>
<tr>
<td width="56">
Carbohydrates
</td>
<td width="36">
13 g
</td>
<td width="69">
26 g
</td>
</tr>
<tr>
<td width="56">
Total Sugar
</td>
<td width="36">
1.1 g
</td>
<td width="69">
2.2 g
</td>
</tr>
<tr>
<td width="56">
Total Protein
</td>
<td width="36">
11.1 g
</td>
<td width="69">
22.2 g
</td>
</tr>
<tr>
<td width="56">
Total Fat
</td>
<td width="36">
2.4 g
</td>
<td width="69">
4.8 g
</td>
</tr>
<tr>
<td width="56">
Saturated Fat
</td>
<td width="36">
0.6 g
</td>
<td width="69">
1.1 g
</td>
</tr>
<tr>
<td width="56">
Cholesterol 
</td>
<td width="36">
12 mg
</td>
<td width="69">
24 mg
</td>
</tr>
<tr>
<td width="56">
Dietary Fibre
</td>
<td width="36">
3.4 g
</td>
<td width="69">
6.8 g
</td>
</tr>
<tr>
<td width="56">
Sodium 
</td>
<td width="36">
25 mg
</td>
<td width="69">
50 mg
</td>
</tr>
</tbody>
</table>
<h2>Nutrition Nugget:</h2>
Pump up the fibre in this traditional dish by using brown basmati rice (or even normal brown rice) and lentils. Swap chicken for other protein like fish, legumes or lean lamb (fat removed).

NEW! Chicken Biryani #RAMADAN

<h2>Ingredients:</h2>
<ul style="list-style-type: disc;">
<li style="text-align: justify;">2 Medium Eggplants, Chopped</li>
<li style="text-align: justify;">1 Tbsp Olive Oil</li>
<li style="text-align: justify;">1 Wholewheat Pita Bread</li>
<li style="text-align: justify;">200ml Plain Yoghurt</li>
<li style="text-align: justify;">Juice of 1 Lemon</li>
<li style="text-align: justify;">Zest of 1 Lemon</li>
<li style="text-align: justify;">1 Garlic Clove, Crushed</li>
<li style="text-align: justify;">1 tsp Cumin</li>
<li style="text-align: justify;">Salt &amp; Pepper to Taste</li>
<li style="text-align: justify;">1 Cup Baby Tomatoes, Halved</li>
<li style="text-align: justify;">1 Cup Cucumber, Sliced</li>
<li style="text-align: justify;">&frac12; Cup Radishes, Sliced</li>
<li style="text-align: justify;">20 g Mint</li>
<li style="text-align: justify;">20 g Parsley</li>
<li style="text-align: justify;">2 Spring Onions, Sliced</li>
<li style="text-align: justify;">1 Round Feta Cheese</li>
</ul>
&nbsp;
<h1>Instructions:</h1>
<ol>
<li style="text-align: justify;">Preheat oven to 200&deg;C. Arrange the chopped eggplant on a lined tray, brush lightly with olive oil and season. Roast for 20-25 minutes until soft and lightly golden.</li>
<li style="text-align: justify;">Tear the wholewheat pitas into bite-size pieces, place on a tray and toast in the oven for 5-8 minutes until crisp.</li>
<li style="text-align: justify;">In a bowl, whisk together yoghurt, lemon juice, lemon zest,&nbsp; garlic, cumin, salt and pepper.</li>
<li style="text-align: justify;">In a large bowl, combine tomatoes, cucumber, radishes, spring onions, mint and parsley. Add the roasted eggplant and toss.</li>
<li style="text-align: justify;">Drizzle over the yoghurt dressing and toss again.</li>
<li style="text-align: justify;">Top with crumbled feta and toasted pita just before serving so it stays crunchy.</li>
</ol>
&nbsp;
<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>&nbsp;</td>
<td>Per 100g</td>
<td>PER sERVING (120G)</td>
</tr>
<tr>
<td width="56">
Energy
</td>
<td width="43">
504 kJ
</td>
<td width="69">
605 kJ
</td>
</tr>
<tr>
<td width="56">
Carbohydrates
</td>
<td width="43">
7 g
</td>
<td width="69">
8 g
</td>
</tr>
<tr>
<td width="56">
Total Sugar
</td>
<td width="43">
5.6 g
</td>
<td width="69">
6.7 g
</td>
</tr>
<tr>
<td width="56">
Total Protein
</td>
<td width="43">
14.5 g
</td>
<td width="69">
17.4 g
</td>
</tr>
<tr>
<td width="56">
Total Fat
</td>
<td width="43">
3.7 g
</td>
<td width="69">
4.4 g
</td>
</tr>
<tr>
<td width="56">
Saturated Fat
</td>
<td width="43">
0.8 g
</td>
<td width="69">
1 g
</td>
</tr>
<tr>
<td width="56">
Cholesterol 
</td>
<td width="43">
16 mg
</td>
<td width="69">
19.2&nbsp; mg
</td>
</tr>
<tr>
<td width="56">
Dietary Fibre
</td>
<td width="43">
0.7 g
</td>
<td width="69">
0.84 g
</td>
</tr>
<tr>
<td width="56">
Sodium 
</td>
<td width="43">
532 mg
</td>
<td width="69">
638.4 g
</td>
</tr>
</tbody>
</table>
<h2>Nutrition Nugget:</h2>
By making a homemade marinades for chicken sosaties you can control the ingredients, reducing added sugars, sodium, and preservatives. Adding extra vegetables increases the fiber content, keeping you fuller for longer.

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