Health Tips from a Dietitian

Health Tips from a Dietitian We are registered Dietitians, in Cape Town. Healthy living is our philosophy. We provide you with to That’s where we come in.

Rochez and Sarah are registered dietitians based in Claremont in Cape Town. We know from experience that getting a balance can be difficult due to our hectic lifestyles. As registered dietitians, we provide the right tools to support healthy eating and behaviour change. Dietitians are the experts in nutrition and we have tried and tested our own advice. This inspires the strong belief that what we

do really works. As trained dietitians, we are able to translate confusing nutrition science into simple, easy to follow tips and tricks to enable you to live a healthy life. Learn to enjoy food and not be confused by it. Contact us to book an appointment and find the right Personal Nutrition Plan that can transform your body, your health and your life. Private Practice Address:

Wellness Centre
Quadrant Square
Wilderness Road
Claremont
Cape Town
South Africa

Wanting to add a bit of a protein boost to your salad and make it a balanced meal? The then this ones for you 🥒🍅🍋MARINAT...
15/04/2024

Wanting to add a bit of a protein boost to your salad and make it a balanced meal? The then this ones for you
🥒🍅🍋MARINATED BABY MARROWS & ROASTED BUTTER BEANS ON A TOMATO TOFU SAUCE 🥒🍅🍋

3 baby marrow,sliced into ribbons with a vegetable peeler
1/2 cup fresh lemon juice
1 clove garlic, finely diced
Salt
3 largish sundried tomatoes halves
1 red pepper
1/4 cup almonds
130g tofu or cottage cheese
Olive oil
1 tin butter beans, drained
1 tbsp nutritional yeast (optional)
1/4-1/2 wheel of feta
Fresh basil (optional)

🍋Mix the lemon juice, olive oil and garlic together. Pop the baby marrow ribbons into this mixture and leave in the fridge for 30-60min
🍋Cut the red pepper into quaters and roast at 200 degrees with a bit of salt and olive oil for 10 minutes.
🍋Place the roasted pepper, sun dried tomatoes, almonds, a glug of olive oil and tofu/cottage cheese into a blender and blitz. Season with some salt.
🍋At the same time pop the butter beans, some olive oil nutritional yeast and salt into an air fryer at 200 degrees for 8-10min
🍋To serve pop the tomato sauce on the bottom of your dish, top with the marinated marrow, butter beans and some feta and basil
🍋Eat as is or serve with some toast or over some pasta

Inspo from Plantbaes

GUT LOVIN' EASY PEASY WEEKEND FLAP JACKS These are so easy to make and full of plant based goodness for healthy guts. Ma...
07/04/2023

GUT LOVIN' EASY PEASY WEEKEND FLAP JACKS

These are so easy to make and full of plant based goodness for healthy guts.
Make extra batter, store in the fridge and use for a snack box option or quick brekki in the week😍

Recipe made enough for 2 adults and 2 kids.

🌱4 eggs
🌱3/4 cup loose oats
🌱2 ripe bananas
🌱1-2 tsp sugar free nut butter of your choice (we used chocolate almond,yum 😋)
🌱1 tsp baking powder
🌱3 dates, soaked in hot water
🌱1 tsp coco powder
🌱1 tbsp chia seeds

👉Add all ingredients to a blender and blend until smooth
👉Cook flap jacks in a non stick pan
👉Serve with nut butter and probiotic yoghurt

=5 plant points. Increase this by topping it with some blueberries or adding some sneaky veg such as baby spinach into the batter

Happy 6th birthday my beautiful girl. Can't believe 6 years ago I started doing post on baby food and toddler meals insp...
27/11/2022

Happy 6th birthday my beautiful girl.

Can't believe 6 years ago I started doing post on baby food and toddler meals inspired by Ava and here we are 6 years down the line getting very specific birthday cake requests.

Twice a year now I get to have so much fun deciding on a cake with my kids and decorating it. Definitely a second passion.

Get your kids involved in food prep. Can help increase the variety of foods they eat. If they made it they'll most proba...
17/10/2022

Get your kids involved in food prep. Can help increase the variety of foods they eat. If they made it they'll most probably eat it.
Ava's French toast with peanut butter hair, cucumber eyes and puffed wheat smile and cheeks 🥰


24/06/2020

Don’t forget to book your spot for Cecile’s talk on boosting your immune system during Covid-19

Join Cecile for a talk on boosting your immune system this Thursday at 5pm via Skype. Find out the basics on boosting yo...
22/06/2020

Join Cecile for a talk on boosting your immune system this Thursday at 5pm via Skype. Find out the basics on boosting your immune system with food🥦🍐🍠🥒🍍
R50 to join.
To book your spot, please email us at dietitians@munchwize.com

A big shout out and thank you to .and.rossi (another small business)💕💕They have been amazing at helping me sort out the ...
21/06/2020

A big shout out and thank you to .and.rossi (another small business)💕💕
They have been amazing at helping me sort out the practices finances. Jean is always willing to answer any silly question I may have. (Tax dummy over here🙈)
Would really recommend them if you’re needing any assistance - business or personal

👩‍💻ZOOM CORPORATE WELLNESS DAYS👩‍💻Our first Wellness Day via Zoom at RisCura. Cecile did an amazing job. ⭐️Topic of the ...
20/06/2020

👩‍💻ZOOM CORPORATE WELLNESS DAYS👩‍💻

Our first Wellness Day via Zoom at RisCura. Cecile did an amazing job. ⭐️Topic of the day was boosting your immune system with food. A very relevant topic in this time of Covid-19🦠. Diet has a such an important role to play in keeping your body healthy and boosting the immune system to help fight viruses 🦠

We are offering wellness day presentations via Zoom. Contact us at dietitians@munchwize.com
We’ll personalize your wellness day according to your needs and a topic of your choice 💕

🥦CREAMY BROCCOLI PASTA🥦 Another yum warm winters evening dinner 🍽 Packed with veggies for immune boosting 💪💪💪INGREDIENTS...
03/06/2020

🥦CREAMY BROCCOLI PASTA🥦

Another yum warm winters evening dinner 🍽 Packed with veggies for immune boosting 💪💪💪

INGREDIENTS:
🥦2 x broccoli heads, chopped into florets
🥦1/4 -1/2 cup full cream yoghurt
🥦2 cloves garlic
🥦3 tbsp olive oil
🥦3 tbsp warm water
🥦1/4 cup parmesan cheese
🥦1/4 cup basil
🥦2 tbsp ground almond (optional)
🥦salt, to taste,
🥦black pepper, to taste
🥦Pasta of your choice (for an extra nutrient boost- choose a legume pasta)
🥦Feta to crumble on top

WHAT TO DO:
Squash the garlic cloves with your knife
Pop the broccoli and garlic onto a baking pan
Roast until just soft
Transfer into a blender with the Parmesan, ground almonds, yoghurt, olive oil, basil and seasoning.
Blend together then transfer to a pan on the stove and heat slowly.
Cook your pasta, drain and add to the creamy broccoli
Serve with some feta

BLUEBERRY AND PEAR CRUMBLE 🍐 Feels like winter 🥶 outside. This is a yummy, warm winter dessert. Adapted from Sarah Graha...
27/05/2020

BLUEBERRY AND PEAR CRUMBLE 🍐

Feels like winter 🥶 outside. This is a yummy, warm winter dessert. Adapted from Sarah Graham’s recipe. Great news is you can change the filling to whichever fruit you have

Ingredients:
Filling:
🍐3 pears, peeled, chopped
🍐1 cup blueberries (frozen/fresh)
🍐2 tsp honey
🍐1/2 tsp vanilla essence

Crumble:
🍐1/4 cup almond and 1/4 cup coconut flour (you could also use a nutty wheat flour as an alternative)
🍐1/4 cup hard coconut oil, cut into pieces
🍐1/2 cup oats
🍐1/4 cup coconuts (shavings/desiccated)
🍐1/2 tsp cinnamon
🍐1/2 tsp ginger
🍐1/4 cup coconut sugar/ brown sugar

Method:
Add all of the filling ingredients into an oven dish and mix together.
In a separate bowl, add the crumble ingredients and mix together
Add the coconut oil and rub into the dry ingredients until it resembles bread crumbs
Pour over the crumble topping and bake at 200 degrees for about 15 minutes
Serve with some plain yoghurt 💕

Weekend 🍕 pizza night🎉🎉🎉Home made pizzas are da 💣 We used some left over dough from a sour dough bread (using whole whea...
25/04/2020

Weekend 🍕 pizza night🎉🎉🎉

Home made pizzas are da 💣

We used some left over dough from a sour dough bread (using whole wheat flour) and used that for the base. They were delish.

👉see sour dough recipe in our previous post 🥖🥖🥖

This was Ava’s choice for toppings, but go to town and experiment with different options. 🍍 🍍🍍🍍

To health up your pizza night to get in all those NB immune boosting nutrients 👉👉serve with a simple side salad 🥗 or side of oven roasted veg. Don’t have many salad or veg items in your fridge, another great option is to just load your pizza slice with rocket or baby spinach 💕💕

Happy weekend everyone. What’s your fav pizza topping???

🌸Coping with disorder eating during lockdown 🌸If you are someone who is struggling with food and/or body relationship is...
24/04/2020

🌸Coping with disorder eating during lockdown 🌸

If you are someone who is struggling with food and/or body relationship issues, lockdown can feel like a pressure cooker 🔥for these struggles.
It is very common and normal coping mechanism and we should feel no shame about them. Here are a few ways you can help yourself.
Take on what makes sense to you and make it your own.
☘️Please reach out on our DMs or go to our website to get in touch if you want to chat.☘️

🎂Birthday lemon meringue cheesecake 🎂 Wish I could say this was a healthy cheesecake, but come on you’re probably only g...
15/04/2020

🎂Birthday lemon meringue cheesecake 🎂

Wish I could say this was a healthy cheesecake, but come on you’re probably only going to have one lockdown 🔐 birthday in your life. 🎉🎉So this had the whole shebang👉👉a lemon cheese cake with meringue on top and toasted coconuts and almonds 🤯🤯🤯

Mindful tip: healthy eating can definitely include sweet treats- just watch your portion sizes and avoid replacing healthy main meals with sweet treats 🌸

It was delish🤤🥰It would also have been a celebratory cake for the end of lockdown but another 2 weeks to go - hang in there South Africa 🇿🇦💕

This recipe was from the Taste website: https://taste.co.za/recipes/lemon-cream-cheesecake/

When we ordered groceries last week I couldn’t find yeast anywhere 😭Did some googling 💻 and found that you can use a sou...
14/04/2020

When we ordered groceries last week I couldn’t find yeast anywhere 😭
Did some googling 💻 and found that you can use a sour dough starter in place of instant yeast 🌈

👉this is a useful little recipe during lockdown if you cant find yeast 🌸
We also then used some of it to make our first ever sour dough 🎉🎉 🍞

There has been a lot of baking in this house. It’s so rewarding making your own bread and Ava loves getting stuck on with the mixing and kneading 👩‍🍳

STARTER
🌸1 package active dry yeast
🌸2 and 1/2 cups tempid water
🌸2 cups all-purpose flour
🌸1 tablespoon sugar or honey

Mix all together and put into a large jar (must be big enough to hold double your original volume)
Cover with a tea towel and an elastic band
Store in a warm spot for 5 days - give it a stir every day
Use after 5 days
Store in the fridge👉you need to keep Feeding it so add: 3/4 cup all-purpose flour and 3/4 cup warm water and 1 teaspoon sugar/honey.
Cover, and let stand at room temperature at least 1 day. Then pop back into the fridge
If the starter isn't used within 10 days, stir in 1 tsp sugar/honey. Repeat every 10 days until used.

SOUR DOUGH BREAD
🥖 9 grams salt
🥖 425 grams bread flour (I used brown bread)
🥖285 grams starter

Mix the salt and flour together in a large bowl.
Make a well in the center and add the starter
Mix the flour together with the starter to create a loose dough.
Bring together and knead for about 10 minutes
Allow to rise in a cool spot for 6hrs or until doubled in size
Knock down and knead it again for a little bit
Form a ball and lightly oil with some olive oil
Pop into a bowl l, covered with a tea towel and allow it to rise over night
Bake at 230 degrees for 30min and then at 200 degrees for 20min

An easy way to donate to those in need during hard and challenging time, especially with winter on the way ❄️
12/04/2020

An easy way to donate to those in need during hard and challenging time, especially with winter on the way ❄️

First ever attempt at Hot cross buns 🐰 🐣 🥚 They were delishThanks for the inspiration and recipe
12/04/2020

First ever attempt at Hot cross buns 🐰 🐣 🥚

They were delish

Thanks for the inspiration and recipe

Easy Peasy lunch option 👏Looking after 2 kids while my hubby still has to work, doesn’t leave much time in the day to pr...
11/04/2020

Easy Peasy lunch option 👏

Looking after 2 kids while my hubby still has to work, doesn’t leave much time in the day to prep meals

These are two super quick, nutritious options - eat together or apart. 🌈🌈

Pesto pasta and broccoli (One of Ava’s favs)
🌸Legume pasta
🌸Pesto (bought or make your own)
🌸Steamed brocolli
🌸Some feta sprinkled on top

Pink salad (thank you for the idea)
🌸Thinly sliced red cabbage, carrots and Granny Smith apple
🌸Toasted almonds and sunflower seeds
🌸Dressing:Lemon juice, apple cider vinegar, drizzle of honey and olive oil

Address

Claremont

Opening Hours

Monday 07:30 - 16:30
Tuesday 07:30 - 16:30
Wednesday 07:30 - 16:30
Thursday 07:30 - 16:30
Friday 07:30 - 16:30

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