Biltong Quiche

Serves 8 250 ml flour, sifted before measuring (1 c) 125 ml oat bran (½ c) 10 ml salt (¼t) 45 ml soft ‘lite’ margarine (3T) 1 egg 45 ml ice water (3T) Filling 5 ml oil, canola or olive (1t) 1 large onion, chopped 50 g sliced biltong (no fat) 1×225 g tin baked...

Herbed Lamb and Pasta

150 g durum wheat pasta (1¾ c) 5 ml canola or olive oil (1 t) 250 g boneless lamb, any cut, cut into 1 cm cubes 1 onion, chopped 1 stick celery, chopped 10 ml crushed garlic, fresh (2 t) 5 ml dried tarragon 5 ml dried rosemary, crumbled ½ chicken stock cube dissolved...

Pomegranate Jelly Cups

Serves 8 Make at least half a day in advance, as the jelly has to set twice   45 ml water (3 T) 15 ml gelatine (3 t) 500 ml cranberry juice, strawberry or mixed berry juice (2 c) 200 g pomegranate pips or strawberries (about 2 pomegranates) 45 ml water (3 T) 10...

Gluten Free Pan Bread

Ingredients 1 egg, beaten 125 ml low fat or skimmed milk  (1/2 c) 125 ml gluten free self raising flour (1/2 c) 125 ml legume flour, (preferably lower fat soya flour)(1/2 c) 5 ml baking powder (1 t) 1.25 ml salt (1/4 t) 15 ml soft margarine, lite (1 T) Break the egg...

What is the Glycemic Index (GI) all about?

The glycemic index (GI) is a relatively new nutritional tool used to fine tune carbohydrate intake. It is a measure of the real physiological response to food, giving an indication of the rate of absorption of carbohydrates in foods. Using this glycemic index...