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Desirée van Riet Dietitian and Diabetes Educator, 12 Pikkewyn Road, Bloubergstrand, Cape Town (2025)

11/10/2024

Here's a tasty high protein breakfast to try out this weekend!

Ingredients:
- 1 Medium Whole Wheat Wrap
- 2 Eggs
- Half a tub of Smooth Fat Free Cottage Cheese (125g)
- Diced Cherry Tomatoes
- Baby Spinach Leaves
- 60g grated Mozzarella Cheese

Spray a small round pan or cake tin with cooking spray. Put the wrap at the bottom with the edges sticking up slightly on the sides. Beat the eggs and cottage cheese together with a fork and pour into the wrap. Add the cherry tomatoes and spinach and stir into the egg mixture. Sprinkle the cheese on top and bake in the oven at 180 degrees for about 15 minutes.

24/09/2024

Happy Heritage Day! 🇿🇦

Celebrate this Braai Day with delicious Chicken & Vegetable Kebabs served with Mozzarella Braai Broodjies!

Chicken & Vegetable Kebabs:
- Deboned Skinless Chicken Thighs, cut into blocks
- Red Onion, chopped
- Red, Yellow & Green Peppers, chopped
- Baby Marrows, sliced
- Carbsmart Sticky Braai Sauce

Arrange the chicken and vegetables on the kebab sticks. Brush with sauce. Braai until done.

Mozzarella Braai Broodjies:
- Whole Wheat Bread
- Red Onion, diced
- Cherry Tomatoes, diced
- Fat Free Cottage Cheese
- Mozzarella Cheese, sliced

Mix the red onion, cherry tomatoes and cottage cheese and spread on the bottom slice of bread. Cover with thinly sliced Mozzarella Cheese and top with another slice of bread. Braai until done.

28/08/2024

🔥 Quick & Easy Hearty Winter Meals Recipe 4: Spaghetti Bolognaise

5 Ingredients:
- 120g Extra Lean Beef Mince
- 125g Baby Tomatoes
- 250g TrulyGood Hearty Lasagne Soup
- 45g Whole Wheat Spaghetti
- Handful of Fresh Basil Leaves

Instructions:
- Spray a non-stick pan with cooking spray.
- Brown the mince.
- Add the whole baby tomatoes.
- Heat up the lasagne soup and pour over the mince and tomatoes. Add the spaghetti and stir so all the ingredients are evenly covered.
- Cover the pan with a lid and simmer for 15 minutes.
- Gently crush the baby tomatoes with a wooden spoon to release the juice. Simmer covered for another 10 minutes. You can add some water if needed.
- Add the fresh basil leaves and serve immediately. You can also sprinkle a tablespoon of grated Parmesan Cheese over the spaghetti bolognaise just before serving.

This recipe makes 1 serving, the ingredients can also be multiplied according to the number of servings you want to make.

21/08/2024

🔥 Quick & Easy Hearty Winter Meals Recipe 3: Creamy Bacon & Mushroom Pasta

5 Ingredients:
- 125g Sliced Portabellini Mushrooms
- 3 Baby Marrows Thinly Sliced
- 100g Lean Diced Bacon (less than 5g of fat per 100g)
- 45g Whole Wheat Penne Pasta
- 250g TrulyGood Rich & Fresh Mushroom Soup

Instructions:
- Spray a non-stick pan with cooking spray.
- Lightly fry the mushrooms and baby marrows for about 5 minutes until soft. Remove from pan and keep aside.
- Add the bacon to the pan and lightly fry until cooked.
- Heat up the mushroom soup and pour over the bacon. Add the penne pasta and stir so all the ingredients are evenly covered.
- Cover the pan with a lid and simmer for 20 minutes.
- Add the mushrooms and baby marrows and simmer covered for another 10 minutes until the pasta is al dente. You can add some water if needed.
- Serve immediately.

This recipe makes 1 serving, the ingredients can also be multiplied according to the number of servings you want to make.

14/08/2024

🔥 Quick & Easy Hearty Winter Meals Recipe 2: Mediterranean Hake & Couscous

5 Ingredients:
- 3x Frozen Hake Medallions (225g)
- 50g Diced Sundried Tomatoes
- 1/2 Cup Diced Bell Peppers (any colour or mix of colours)
- 250g TrulyGood Roasted Tomato Soup
- 45g Whole Wheat Couscous

Instructions:
- Spray your oven dish with cooking spray.
- Arrange the hake medallions on the one side and the sundried tomatoes and bell peppers on the other side of the oven dish.
- Heat up the roasted tomato soup and pour over the hake, sundried tomatoes and bell peppers.
- Cover with foil and bake at 180 degrees Celsius for 20 minutes.
- After 20 minutes, gently spread the hake medallions evenly in the oven dish with the spaces in between filled with the sundried tomato and bell pepper mixture. Add the couscous to the mixture between the hake medallions and stir to evenly cover the couscous. Cover with the foil again and bake another 10 minutes.
- Stir the couscous, sundried tomato and bell pepper mixture, taking care to keep the hake medallions in tact. Cover with the foil again and bake another 10 minutes.
- Take out of the oven and remove the foil.
- Serve immediately.

This recipe makes 1 serving, the ingredients can also be multiplied according to the number of servings you want to make.

07/08/2024

As promised, I've put together 5 quick and easy recipes using TrulyGood's new soup range. These recipes contain a maximum of 5 ingredients each, only requires 1 oven dish and will be done in 40 minutes. Hearty, balanced and nutritious meals, perfect for winter!

🔥 Quick & Easy Hearty Winter Meals Recipe 1: Chicken & Butternut Curry

5 Ingredients:
- 3 Deboned and Skinless Chicken Thighs (180g)
- 40g Brown Basmati Rice
- 1/2 Diced Onion
- 250g TrulyGood Thick & Creamy Butternut Soup
- Handful of Shredded Spinach

Instructions:
- Spray your oven dish with cooking spray.
- Arrange the chicken thighs on the one side and the rice and onion on the other side of the oven dish.
- Heat up the butternut soup and pour over the chicken, rice and onion. The soup contains coriander, cumin, turmeric and cayenne pepper which gives it a delicious mild curry taste.
- Cover with foil and bake at 180 degrees Celsius for 20 minutes.
- After 20 minutes, mix everything through until the ingredients are evenly spread, cover with the foil again and bake another 20 minutes.
- Take out of the oven and remove the foil.
- Add in the spinach and stir. Let it rest for a few minutes until the spinach is wilted.
- Serve immediately.

This recipe makes 1 serving, the ingredients can also be multiplied according to the number of servings you want to make.

I will be posting a new recipe every Wednesday for the next 5 weeks, be sure to check out my page for the next recipes!

18/06/2024

Winter is here, which means that it's time to curl up inside with some delicious hot soup!

TrulyGood recently launched their new range of low carb soups, available in 5 flavours. What's great about these soups are that they offer a lower combination of kilojoules, carbohydrates, sugar and fat compared to similar fresh soup varieties.

The nutritional information per 100g of the Chicken Noodle, Hearty Lasagne, Roasted Tomato and Mushroom soups range between the following:
Kilojoules: 99 - 189kJ
Protein: 0.6 - 4.2g
Carbohydrates: 1.9 - 3.2g
Sugar: 1.1 - 2g
Fat: 1.3 - 2.8g
Fiber: 0.7 - 1.4g

The Creamy Butternut soup is a bit higher in fat and calories with 636kJ and 14.3g of fat per 100g, but is still low in carbohydrates with 2.3g per 100g.

Similar fresh soup brands range between the following per 100g:
Kilojoules: 231 - 301kJ
Carbohydrates: 5 - 6g
Sugar: 3.2 - 5.4g
Fat: 2.9 - 4.7g

I tried all 5 flavours and I can't decide which one is my favourite! Apart from being delicious soups, they will also make great cook-in sauces. Ready to use cook-in sauces are often high in kilojoules, sugar and fat, making these a healthier alternative. I will be trying out some dishes using these soups as a cook-in sauce and will post the recipes during the next few weeks.

13/02/2024

❤️ I Love Carbs Recipe 2: Lasagne

Lasagne is traditionally made with layers of lasagne sheets, bolognaise meat sauce and bechamel sauce, topped with cheese. It often contains butter, flour and full cream milk for the bechamel sauce, as well as wine, cream and lots of cheese. These ingredients make a traditional lasagne really delicious, but unfortunately it adds a lot of unneccessary fat, carbs and calories. By choosing lower fat ingredients as well as healthier plant fats, and using durum wheat pasta which is higher in fiber, lasagne can still be delicious and provide healthy nutrients.

This recipe makes 6 servings.

Ingredients:
1 tbsp Olive Oil
1 Onion, diced
3 Carrots, diced
3 Celery Stalks, diced
3 Cloves Garlic, diced
500g Extra Lean Beef Mince
2 tbsp Tomato Paste
1 tin Chopped & Peeled Tomatoes (420g)
3-4 cups Beef Stock
1 tub Fat Free Cottage Cheese (250ml)
50g Medium Fat Parmesan Cheese
1 tsp Italian Herbs
50g Medium Fat Mozzarella Cheese

Sautee the onion, carrots, celery and garlic in olive oil until soft. Add the mince and brown. Add the tomato paste, tinned tomatoes and 3 cups of beef stock and simmer for about an hour until the liquid has reduced by half. More beef stock can be added as needed.

Mix the parmesan cheese and herbs into the cottage cheese. This will replace the bechamel sauce.

Layer the lasagne in an oven dish, starting with one layer of meat sauce, followed by one layer of lasagne sheets, half of the cottage cheese mixture and a second layer of meat sauce. Repeat with another layer of lasagne sheets, the rest of the cottage cheese mixture and the last of the meat sauce, and finish by sprinkling the Mozarella cheese on top. Cover with foil and bake in the oven at 180 degrees for 20 minutes, then remove the foil and bake for another 10 minutes.

Serve with a side salad.

Nutritional information per serving:
Kilojoules: 1888kJ
Protein: 35g
Carbohydrates: 25g
Sugar: 6g
Fat: 18g
Fiber: 7g

12/02/2024

It is almost Valentine's Day, a day where we celebrate love. What do I love? Carbs!

Carbohydrates have become a very controversial topic over the last few years with popular diets like banting and keto advising people to cut out carbs. I agree that generally speaking we tend to eat far too much carbohydrates. Carbohydrates is the food group that provides us with energy, and when we take in more energy than we use during our daily activities, it can lead to weight gain and uncontrolled blood glucose levels.

However, carbs itself is not a bad food group. What is important is the type of carbohydrates we eat, and the portion sizes.

Carbohydrates can be subdivided into 2 groups, sugar and starch. Sugar includes sucrose (regular sugar), fructose (fruit sugar) and lactose (milk sugar). Starch refers to bread, cereal, porridge, potatoes, rice, pasta, etc.

Carbohydrates provide us with energy in the form of glucose. All carbohydrates, whether sugars or starches, get broken down to glucose. The type of carbohydrate we eat will determine the rate at which it gets digested into glucose and the rate at which glucose is released into our blood stream. This is where the term Glycaemic Index, or GI, comes in.

High GI carbs are generally any refined carbohydrates, like white bread for example. White bread digests very quickly and will get converted to glucose fast, causing a spike in our blood glucose levels. This spike is followed by a drop in blood glucose, which is where we start feeling low in energy and/or get cravings. Low GI carbohydrates are generally complex carbohydrates, like whole wheat bread. These carbs are high in fibre and takes longer to digest, resulting in glucose being released into the bloodstream slowly over a longer period of time. This helps to sustain our energy levels, keep us feeling fuller for longer, manage our blood glucose levels and curb cravings.

With this in mind, I will be posting some healthy recipes this week for some classic favourites that can often be very high in carbohydrates and considered as unhealthy. By choosing healthy types of carbohydrates and being mindful of the portion sizes, we can start loving carbs again!

❤️ I Love Carbs Recipe 1: French Toast

Ingredients:
1 Egg
1/4 cup Low Fat Milk
1/2 tsp Vanilla Extract
1/4 tsp Cinnamon
1 tsp Olive Oil
2 slices Low GI Bread
1/4 cup Fat Free Cottage Cheese
50g Blueberries
Drizzle of Carbsmart (carbsmart.co.za) Butterscotch Syrup (optional)

Mix the egg, milk, vanilla extract and cinnamon in a bowl. Dip the 2 slices of bread in the egg mixture until fully covered. Fry the bread on both side in a non-stick pan with olive oil until nice and crispy. Top with cottage cheese and blueberries. If you like having syrup with your French toast, add a drizzle of Carbsmart Butterscotch Syrup.

Nutritional information:
Kilojoules: 1 650kJ
Protein: 24g
Carbohydrates: 40g
Sugar: 10g
Fat: 14g
Fiber: 12g

14/11/2023

HAPPY WORLD DIABETES DAY!

14 November is World Diabetes Day. To celebrate, I created this recipe for a healthy, low carb pizza!

Ingredients:
1x Gracious Bakers Cauliflower Pizza Base
60g Smooth Fat Free Cottage Cheese
20g Sundried Tomato Pesto
60g Lean Ham, diced
30g Mozzarella Cheese, grated
5 Mushrooms, sliced

Spread the cottage cheese and pesto on the pizza base. Top with ham, mushrooms and finish by sprinkling the cheese on top. Bake in the oven for 8-10 minutes at 220 degrees until the base is crispy and the cheese had melted. Cut into 8 slices.

Nutritional information:
Kilojoules: 1 600kJ
Protein: 32g
Carbohydrates: 15g
Sugar: 3g
Fat: 18g
Fiber: 6g

And the best part, you can have the whole pizza to yourself!

22/09/2023

🌸 Spring Salads Recipe 4: Potato Salad

With the long weekend ahead, the Springboks taking on Ireland tomorrow night and Heritage Day on Sunday, I decided to post a healthy recipe for one the most traditional salads that accompanies almost all braais, the trusty potato salad!

Potato salad is usually made with mayonaisse and can be quite high in carbohydrates, fat and calories. The recipe below uses baby potatoes with the skin on to make it lower GI. It also contains a lower calorie mayonaisse from carbsmart.co.za which gets mixed with low fat Greek yoghurt to reduce the amount of mayonaisse needed for the potato salad. This recipe makes 6 servings.

Ingredients:
1kg Baby Potatoes with the skin on
4 Hardboiled Eggs
1 Onion
265g Jar Gherkins, drained
250ml Low Fat Greek Yoghurt
1 tbsp Dijon Mustard
1 tsp Apple Cider Vinegar
60ml Carbsmart Mayonnaise
Paprika

Cut the potatoes in half and boil until cooked. Remove the cooked egg yolks and keep aside for the dressing. Dice the egg whites, onion and gherkins. Wait for the potatoes to cool down completely and then mix these ingredients together in a bowl.

To make the dressing, crumble the egg yolks and mix with the low fat Greek yoghurt, Dijon mustard, apple cider vinegar and Carbsmart mayonnaise. Add to the salad and mix well until all the ingredients are coated. Add salt and pepper to taste and sprinkle with paprika. Refrigerate until served.

(Tip: Making it the day before and refrigerating overnight makes this tasty and creamy potato salad even more flavourful!)

Nutritional information per serving:
Kilojoules: 1 088kJ
Protein: 9g
Carbohydrates: 32g
Sugar: 5g
Fat: 9g
Fiber: 5g

17/09/2023

🌸 Spring Salads Recipe 3: Sushi Poke Bowl

As I've mentioned in a previous post, sushi is relatively healthy as it contains fish which is high in omega 3 and avocado which is high in mono-unsaturated fats. The rice used in sushi is sticky and starchy though and gets mixed with quite a bit of rice vinegar and sugar, making it high in carbohydrates. 2 - 3 Sushi rolls easily contain the same amount of carbs as a slice of bread!

With this Sushi Poke Bowl we are therefor leaving out the rice as well as the sushi mayonaisse, but including all the other tasty ingredients that gives sushi that unique and delicious taste! This recipe makes 1 serving which can be enjoyed for lunch or dinner.

Ingredients:
1 Mini Cucumber
110g Shelled Edamame Beans (available at WOOLWORTHS)
100g Smoked Salmon or Trout Ribbons
50g Avocado
25g Pickled Ginger
1/2 Sheet Roasted Nori
1 tbsp Soy Sauce
1 tsp Rice Vinegar
1 tsp White, Black or Mixed Sesame Seeds

Cut the cucumber in half and use a vegetable peeler to make long, thin ribbons from the top down. Start from the inside of the halved cucumber and discard the last bits on the sides which has the skin on. Arrange the cucumber ribbons at the bottom of the bowl. Add the edamame beans. Cut the smoked salmon or trout ribbons into smaller pieces and add on top of the cucumber and edamame beans. Cut the avocado into blocks and add this as well as the pickled ginger. Snip the nori into small pieces and sprinkle on top.

Lastly, mix the soy sauce, rice vinegar and sesame seeds and pour over the poke bowl as a dressing.

Nutritional Information:
Energy: 1848kJ
Protein: 40g
Carbohydrates: 16g
Sugar: 6g
Fat: 22g
Fibre: 14g

The edamame beans help to add bulk to the poke bowl as it is low in calories, but also packed with protein and fiber. This together with the salmon or trout, avocado and sesame seeds makes this a truly nutritious meal and a great way to increase your intake of legumes, fish and healthy plant fats all in one go!

10/09/2023

The 2023 Rugby World Cup is finally here and the Springboks are playing their first game against Scotland tonight! In honour of the Springboks I’m adding a South African twist to the traditional braaibroodjie.

Proudly South African Braaibroodjies

This recipe makes 6 braaibroodjies, but you can also make smaller or larger amounts as needed by reducing or increasing the ingredients proportionally.

Ingredients:
1 pack of 6 freshly baked Roosterkoek (50g each)
125g Fat Free Smooth Cottage Cheese
50g Biltong Powder
90g Sugar Free/Reduced Sugar Chutney
1 Onion, thinly sliced
1 Tomato, thinly sliced
180g Medium Fat Mozzarella Cheese, thinly sliced

Mix the biltong powder and cottage cheese into a smooth mixture. Spread on the bottom half of the roosterkoek and spread the chutney (±1 tbsp per braaibroodjie) on the top half. No need for margarine or butter! Arrange the onion and tomato slices on the braaibroodjie and top with sliced Mozzarella cheese (±30g per braaibroodjie). Close the braaibroodjie and braai until the cheese has melted and the braaibroodjie is nicely browned.

Nutritional content per braaibroodjie:
Kilojoules: 1 050kJ
Protein: 17g
Carbohydrates: 29g
Sugar: 6g
Fat: 6g
Fiber: 5g

Please note that the roosterkoek is not low GI, but the added protein from the cottage cheese and biltong powder will help to reduce the GI of the braaibroodjie to an extent. Have with your lean braai meat of choice and a fresh salad.

GO BOKKE!!!

08/09/2023

🌸 Spring Salads Recipe 2: Thai Peanut Crunch Slaw

This is a delicious protein packed crunchy salad with lots of flavour! It is really easy and quick and makes 2 servings.

Ingredients:
1 packet 300g Rainbow Slaw (available from Checkers or WOOLWORTHS)
200g shredded cooked Chicken
30g chopped Peanuts

Mix the above together in a bowl.

Dressing:
125ml Unsweetened Almond Milk
60g Sugar Free Peanut Butter
2 tbsp Soy Sauce
1 tbsp Sesame Oil
1 tbsp Rice Vinegar
Juice of 1 Lime
1 Sweetener sachet
1/2 tsp Cayenne Pepper (optional)

Blend all the ingredients for the dressing together in a blender or with a food processer until smooth and creamy. The amazing combination of flavours will remind you of your favourite Thai takeout!

Pour over the salad just before serving and toss until all the ingredients are coated.

Nutritional information per serving:
Energy: 2 150kJ
Protein: 36g
Carbohydrates: 18g
Sugar: 6g
Fat: 27g
Fiber: 9g

You can also leave out the shredded chicken and serve it as a tasty side salad that will go nicely with a chicken, pork or beef dish.

01/09/2023

Happy Spring Day!

To celebrate the change of the season, I will post a tasty salad recipe every week during the month of September.

🌸 Spring Salads Recipe 1: Broccoli and Cauliflower Salad with a Creamy Mustard Dressing

Ingredients:
200g Broccoli & Cauliflower
¼ Red Onion
2 slices cooked Lean Round Cut Shoulder Bacon
25g Cheddar Cheese

Yes, we are not using a white lower fat cheese, we are using Cheddar! This salad calls for a nice strong flavour, plus we can get away with a smaller amount of cheese without compromising the taste.

Dice all the above ingredients and mix together. Remember, the secret to making a truly tasty salad is cutting all the ingredients into small enough pieces to ensure that you get a bit of everything with each bite!

Dressing:
125ml Low Fat Greek Yoghurt
1 tbsp Dijon Mustard
1 tsp Wholegrain Mustard
1 tsp Apple Cider Vinegar

Mix the ingredients for the dressing together and pour over the salad. Mix well and refrigerate until served. Add salt and pepper to taste.

Nutritional information:
Kilojoules: 1 771kJ
Protein: 23g
Carbohydrates: 17g
Sugar: 5g
Fat: 19g
Fiber: 11g

This salad can be enjoyed as a meal for one person or shared as a side salad. It also makes a great low carb alternative to potato or pasta salad with a braai!

14/04/2023

Winter is coming...
And so are our cravings for warm, comforting drinks like hot chocolate!

I like to treat myself with this hot chocolate made with NOMU Skinny Hot Chocolate powder, which is sugar free, low in carbohydrates, low fat, low GI and endorsed by Diabetes South Africa.

The instructions advise to add 1 teaspoon (6g) of hot chocolate powder to 1 tbsp (15ml) hot skimmed milk, stir and add another 200ml hot or cold skimmed milk. Milk contains sugar in the form of lactose and increases the carbohydrate content of the drink though, therefore I prefer to add hot water and only another 30ml hot skimmed milk to reduce the total calories, carbohydrates and sugar in the drink. The hot chocolate powder already contains some sweetener, but you can also add sweetener to taste.

Go ahead and enjoy this delicious, guilt free hot chocolate!

Nutritional information:
Kilojoules: 130kJ
Calories: 31kcal
Protein: 2.8g
Carbohydrate: 3g
of which sugar: 1.7g
Fat: 0.65g
Fibre: 0.9g

12/04/2023

Burgers can't be healthy, right? Well, that depends on the ingredients and how it is prepared. Homemade burgers can be made using healthy ingredients, here are some tips!

1. Ostrich is a healthier red meat alternative as it is lower in fat and calories than beef and lamb.

2. Whole wheat buns contain fewer carbohydrates than white buns. This is because whole wheat products are higher in fibre and some of the fibre, called insoluble fibre, just passes through the gut without being absorbed or digested. This is where the term Glycaemic Carbohydrates come from which you’ll see on food labels, as this is the amount of carbohydrates in the product which will be digested and broken down into sugar.

3. You can reduce the total fat and calorie content significantly by not using oil for frying. A proper non-stick pan doesn’t require any oil or cooking spray. Balsamic vinegar contains no fat and only 2.5g carbohydrates per 10ml serving. It adds a lovely flavour and because it tastes slightly sweet you can use it to caramelise onions and tomatoes. Red onions and cherry tomatoes also taste sweeter than regular onion and tomatoes without actually being higher in sugar.

4. Instead of putting margarine on your bun, rather use smashed avo. 50g Avocado contains the same amount of fat as 2 teaspoons margarine, but adds more bulk and flavour. Avocado is also high in healthy monounsaturated fat.

5. Use spinach leaves instead of regular lettuce. It adds a different texture and is high in vitamins, minerals and fibre.

Ingredients:
Low GI Seeded Brown Bun
Lean Ostrich Burger Patty (100g)
¼ Red Onion (50g), thinly sliced
6 Cherry Tomatoes (50g), thinly sliced
2 tsp Balsamic Vinegar (10ml)
¼ Avocado (50g), smashed
Baby Spinach Leaves

Caramelise the onion and tomatoes in the balsamic vinegar using a non-stick pan. When soft and sticky, remove from the pan and set aside, then fry the ostrich patty in the same pan. Layer your burger starting with the baby spinach leaves followed by the ostrich patty, caramelised onion & tomatoes and ending with the smashed avo. Add salt and pepper to taste, pop in the microwave for about 15 seconds to warm up the bun and enjoy!

Nutritional information:
Kilojoules: 1 855kJ
Calories: 442kcal
Protein: 31g
Carbohydrates: 29g
of which total sugar: 6g
Fat: 18g
Fibre: 12g

08/04/2023

What's better than unwinding over the long weekend with some good company, a good bottle of wine and a delicious Charcuterie Platter?

Most cheeses and cold meats that are commonly used for Charcuterie Platters are very high in fat and calories. By choosing lower fat ingredients and cutting down on the carbs you can enjoy your platter without the worry of excessive calories.

Ricotta and Mozarella Cheese are lower in fat than creamy cheeses like Brie and Camembert, as well as hard cheeses like Cheddar. Processed meats and sausages like Salami and Chorizo are also higher in fat than thinly sliced ham like Prosciutto, Speck and Jambon. Watch out for ham that contains lots of visible fat though, like Pancetta. You can also use lean beef slices like Roast Beef or Pastrami.

Platters are usually served with an assortment of crackers and breads, as well as condiments like chutneys, jams, marmalades and preserves. Some include fruit like grapes, berries or dried fruit pieces as well. This increases the sugar and carbohydrate content considerably.

Try this Mediterranean Charcuterie Platter for two which doesn't contain any ingredients that are excessively high in fat, sugar, carbohydrates or calories, but still tastes delicious with a variety of flavours that compliment each other!

Ingredients:
1 Tub (250g) Ricotta Cheese with a drizzle of Balsamic Glaze and a sprinkling of Almond flakes
100g Mozarella Cheese sliced into 4 thick slices of 25g each
1 Packet (70g) Speck Ham
1 Packet (70g) Prosciutto
1 Packet (175g drained) Sundried Tomatoes in olive oil vinaigrette
1 Packet (70g) Pitted Green Olives
4 Gracious Bakers Beetroot Crackers
4 Gracious Bakers Zesty Zucchini Crackers
4 Gracious Bakers Spicy Pumpkin Crackers

Nutritional information per serving (half a platter) :
Kilojoules: 2 987kJ
Calories: 712 kcal
Protein: 49g
Carbohydrates: 18g
of which total sugar: 9g
Fat: 48g
Fibre: 6g

Please note that this platter is still relatively high in fat and calories, therefore it should replace one of your meals. Try to also exclude fat from your other 2 meals that day to ensure that your total calories for the day are still within a healthy range.

Finally, note that Brut Cap Classique is lower in calories than white or red wine, so go ahead and pop the bubbly instead to really make it a celebration!

Desirée van Riet Dietitian and Diabetes Educator

11/10/2024

24/09/2024

28/08/2024

21/08/2024

14/08/2024

07/08/2024

18/06/2024

13/02/2024

12/02/2024

14/11/2023

22/09/2023

17/09/2023

10/09/2023

08/09/2023

01/09/2023

14/04/2023

12/04/2023

08/04/2023

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