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Monday 09:00 - 17:00 Tuesday 09:00 - 17:00 Wednesday 09:00 - 17:00 Thursday 09:00 - 17:00 Friday 09:00 - 17:00

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KJK Health

Fuctional madicine patient-centred practice when we work together to optimize your body and mind, allowing you to achieve your peak performace.

25/10/2021

≈ Meat-free Monday ≈

Roasted & Marinated Aubergine Salad

• 3 whole aubergines, cubed
• Olive oil
• One lemon
• 1tsp chilli flakes
• 2 cloves fresh garlic, crushed
• Salt & pepper
• Baby spinach, shredded

Toss the cubed aubergine in a good dose of olive oil, salt and pepper.

Roast at 180 degrees until crisping but soft enough that it squishes with a fork. About 20mins.

Remove from oven and place in a bowl, marinade at room temperature in olive oil, fresh garlic, and chilli flakes and a squeeze of lemon juice to taste.

(Best to do the night before serving)

Plate a bed of shredded baby spinach and top with marinated aubergine.
Drizzle juices over salad and enjoy.

02/08/2021

ꕤ Meat-Free Monday ꕤ

Cauliflower scramble is a great non-egg breakfast option but is just as delicious and satiating for lunch or dinner👌

▸ 1 Tbsp Olive oil
▸ 1 onion, diced
▸ 1 bell pepper (red or yellow), diced
▸ 3 cloves of garlic, diced
▸ 1 cauliflower head, broken into small florets
▸ 80ml of water or homemade vegetable stock.
▸ 1 tin chickpeas, drained
▸ 2 Tbsp tamari
▸ 2 tsp ground turmeric
▸ 1/2 tsp mustard powder
▸ 1/2 smoked paprika
▸ 1tsp dried thyme
▸ 3 Tbs nutritional yeast
▸ 1/2 bunch kale, Washed and chopped into bite-size pieces

Sauté onions on a medium heat in a medium saucepan. Once soft, add bell pepper and cook for 5mins, stirring occasionally. Add garlic and cook for another 2 mins, stirring.
Add all spices and cook for 1 minute.
Add cauliflower and stir to combine, then add water/stock and tamari and cook until cauliflower is crisp-tender.
Stir through nutritional yeast and the chickpeas and cook until warmed through.
Add kale and cook until wilted. Season to taste and serve.

Serve on its own or with baked sweet potatoes, cooked rice/buckwheat or some sourdough toast🍞

26/07/2021

❅Meat-Free Mondays❅

Courgette,pea & basil soup

• 75ml of Olive Oil, plus extra to serve
• 1 head of garlic, cloves separated and peeled
• 1.3kg of courgettes (6 large) chopped into 3cm thick slices
• 1L vegetable stock
• 500g frozen peas, thawed
• 50g Basil leaves
• 1 lemon, zested
• Salt & Pepper to taste

Heat olive oil in a large sauce pan on a high heat.
Add whole garlic cloves and fry for 2-3 mins, until golden brown, stirring frequently.
Add courgettes, 2tsp of salt and good grind of pepper and fry for 3 mins until turning brown, stir continuously.
Pour in stock with 500ml of additional water and bring to boil. Simmer until courgettes are soft but still green.
Add the peas, stirring through for a minute and then add the basil.

Remove from heat and liquidise with a hand blender until smooth.

Stir though lemon zest and season to taste.

Enjoy🌱

23/07/2021

✿Berry & Spinach Pick Me Up ✿

In the mood for a lighter lunch on these warmer days - try this purplicious nutrient, antioxidant and fibre packed smoothie!

•1 Cup Frozen Blueberries
•1/2 a Frozen Banana
•1/2 An Avo
•1 Cup Fresh Baby Spinach
•1 Tbs Chia Seeds
•1 Tbs Flaxseeds
•1 Tbs Sunflower Seeds
•1/2 tsp Honey (optional)
•300ml Water/Alternative Milk
•Protein Powder

Place all ingredients into a nutribullet and blend.

✅ 4 fruit/veg servings in one

19/07/2021

🌱Kale Salad🌱 for Meat-free Mondays!

Easy delicious addition to any meal!

•Olive oil
•1x Onion, thinly sliced
•Pinch of Salt
•1/2 tsp Honey
•1tsp Mustard seeds
•1tsp cumin seeds
•1tsp sesame seeds
•1/2tsp cayenne pepper
•3 Tbs Balsamic Vinegar
•3Tbs Olive oil
•Kale, big bunch, trimmed, washed and sliced

Sauté onions in a medium pan in olive oil on a medium heat. Add a pinch of salt and cook until golden and soft. Add honey and cook on a lower heat for another 2mins.
Add the mustard, cumin, and sesame seeds as well as cayenne pepper. Stir until all the spices are toasted.
Add the balsamic vinegar and olive oil and cook for 1 min.
Add the warm onion mixture to the kale leaves, toss well and serve.

12/07/2021

✤ Meat-Free Mondays ✤

•400g of tinned chickpeas or dried that has been soaked overnight and cooked till al dente
•400g leeks, thinly sliced
•Olive oil
•2L good vegetable stock
•1/2 cup of buckwheat
•20g coriander, chopped
•20g dill, chopped
•Juice of one lemon
•Salt & Pepper

Sauté leeks on a medium heat in a medium/large pot. Add a pinch of salt and cook until fragrant and soft. Add stock and chickpeas. Simmer for 10mins. Add buckwheat and cook for another 7-10mins. Add all herbs, lemon juice and salt and pepper to taste, simmer for 2mins. Enjoy!

25/06/2021

⋐ Asian Green Beans ⋑

Quick Crunchy addition to any meal.

Green beans are packed with Vitamin C, Calcium and lots of fibre.

500g trimmed green beans
3 Tbsp Toasted sesame seeds
2 Tbsp Soy sauce
2 Tbsp Mirin (sweet rice wine)
1 tsp Sesame oil
10g fresh coriander, chopped
Salt

Blanch the green beans in boiling salted water for 2 mins (until colour has brightened and still very crunchy).
Remove from heat and run under ice cold water.

In a jug combine soy, mirin and sesame oil, taste and adjust if needed.

Place cooled beans in a bowl, dress with sauce and top with toasted sesame seeds and chopped coriander.
Enjoy!

22/06/2021

❁Legume Soup❁

Guaranteed to keep you warm on a chilli day, nourish the gut and filled with greens.

125g dried chickpeas (soaked overnight with 2tsp of bicarbonate of soda)
125g dried butter beans (soaked overnight in water with 2 tsp of bicarbonate of soda)
3 tbsp olive oil
2 large onions, thinly sliced
10 garlic cloves, thinly sliced
2 tsp ground turmeric
225g yellow split peas
2L vegetable stock
35g parsley, chopped
35g coriander, chopped
15g dill, chopped
100g spring onions, thinly sliced
150g baby spinach
1 tbsp white wine vinegar
4 limes, halved
Salt and pepper to taste

Drain and rinse chickpeas and butterbeans. In separate pots, cook the chickpeas and butterbeans in boiling water - should take between 30-50 mins each. Drain and set aside.

Sauté onions and garlic in olive oil on a medium heat for 20mins, stirring occasionally, until soft and golden-brown.

Stir-in turmeric and salt&pepper.

Add cooked chickpeas and butterbeans to the pan. Add the yellow split peas and stock to the pan. Simmer for 35mins until the split peas are cooked and tender. (Skimming froth occasionally).

Add all the herbs, spring pinions and spinach. Stir well and cook for another 15mins. Stir in the vinegar and the juice of one lime, season to taste and serve.

Enjoy👌

24/05/2021

Looking for a delicious Monday dinner?

🍅𝙊𝙫𝙚𝙣-𝙧𝙤𝙖𝙨𝙩𝙚𝙙 𝙩𝙤𝙢𝙖𝙩𝙤𝙚𝙨 𝙖𝙣𝙙 𝙡𝙚𝙣𝙩𝙞𝙡𝙨🍅

1 small red onion, very thinly sliced
1 tbsp red-wine vinegar
1tsp Maldon sea salt
250g Brown lentils, cooked
3 tbsp olive oil
1 garlic clove, crushed
3 tbsp parsley, chopped
4 tbsp dill, chopped
Black pepper to taste
400g plum tomatoes (about5 whole)
8 thyme sprigs
1 tbsp polive oil
2 tbsp thick balsamic vinegar

Preheat the oven to 140C. Quarter the tomatoes vertically and place them skin side down on a baking tray lined with baking paper. Pour 2 Tbsp olive oil and the balsamic vinegar into a bowl and brush each of the tomatoes with the mix. Place thyme sprigs over the the top of the tomatoes and season. Roast for 1 1/2 hours until semi-dried. Remove thyme sprigs and allow to cool.

Meanwhile, place red onion into a medium bowl, pour over vinegar and sprinkle with Maldon salt. Stir and then leave & allow the onions to soften.

When lentils are still warm, add them to the the sliced onion. pour over remaining olive oil, garlic and some black pepper. Stir to mix and allow to completely cool. Then add the herbs and mix through. Taste and adjust the seasoning. Now add the tomatoes, drizzle with their cooking juices and serve.

(If having as a main for lunch - shred some baby spinach and mix it in. )

18/05/2021

𝖵𝗂𝗍𝖺𝗆𝗂𝗇 𝖣 - 𝗇𝗈𝗍 𝗃𝗎𝗌𝗍 𝖺 𝗏𝗂𝗍𝖺𝗆𝗂𝗇 ☀️

Vitamin D deficiency is one of the most common medical conditions in the world. Around 1 billion people globally suffer from vitamin D deficiency, and 50% of the population from Vitamin D insufficiency. Most sufferers are asymptomatic.

It is a fat soluble vitamin with its chief function in calcium homeostasis and bone metabolism. With other functions including immune function and muscle strength. As it is fat soluble - excess levels are not excreted and there is the risk of toxicity.

Main sources are through dermal synthesis and dietary intake but both still require conversion to the active form in the body.

Although routine screening is not recommended, it is required in at risk populations; including those with pigmented skin, low sun exposure, obesity, malabsorption and advanced age and if living in nursing homes.

Address

2B Hofmeyer Street
Cape Town
8005

Opening Hours

Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00

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