Nutrition Med-Clinic, Netcare Linksfield Hospital, 24 12th Avenue, Linksfield West, Johannesburg (2025)

25/08/2025

World Brain Day 🧠

21/08/2025

Healthy Fish Taco Bowls with Mango and Avocado Slaw

These healthy fish taco bowls are I must make with a great quinoa crust!

Ingredients
For the slaw
* 1 ripe avocado pitted and peeled
* ¼ cup plain nonfat Greek yogurt or mayonnaise
* Juice of 2 limes
* 2 tablespoons chopped fresh cilantro leaves
* 1 garlic clove chopped
* 1 serrano chile or jalapeño seeded and chopped
* ½ teaspoon salt plus more if needed
* 3 cups shredded napa cabbage
For the fish
* 1 large egg lightly beaten
* 1 cup cooked white quinoa
* Salt
* 4 hake fillets
* 2 tablespoons extra-virgin olive oil
* Juice of 2 limes about 4 tablespoons
* 1 tablespoon honey
* 3 tablespoons chopped fresh cilantro
* Fine sea salt and pepper
* 4 cups shredded romaine lettuce
* 1 large ripe mango pitted, peeled, and cut into strips
Instructions
* Make the slaw. In a food processor, combine the avocado, yogurt, limes, cilantro, garlic, chile, and salt. Add ¼ cup water and purée until smooth. Add a little more water as needed, 1 tablespoon at a time, to loosen. Taste and adjust the seasoning as needed.
* Pour half the dressing into a large bowl. Add the cabbage and toss to coat.
* Make the fish. Place the egg in a shallow medium dish or large plate. Spread out the quinoa in a separate shallow medium dish and season with salt. Dip the fish in the egg, letting any excess drip back into the bowl, then roll it through the quinoa to coat. Repeat to coat the remaining fillets.
* Heat the olive oil in a large skillet over medium-high heat. When the oil is shimmering, add the coated fish and cook until well browned on the bottom, 2 to 3 minutes. Flip the fish and cook until browned on the outside and cooked through, 2 to 3 minutes more. Transfer to a paper towel–lined plate to drain.
* In a large bowl, whisk together the olive oil, lime juice, honey, and cilantro. Season with salt and pepper. Add the lettuce and toss to coat.
* Divide the lettuce among four bowls and top each with a fish fillet, some mango, and some slaw. Serve, passing the remaining dressing at the table.

Adapted from:
https://feedmephoebe.com/wprm_print/healthy-fish-taco-bowls-with-mango-and-avocado-slaw

07/08/2025

Read Dr Charlene Wolbergs latest article “Golden foods for your golden years”

As life expectancy increases with improved medical management of diseases, adults over 60 should not overlook the importance of daily nutrition in preserving quality of life in the decades to come.

Dr Charlene Wolberg, a general practitioner (GP) with a master’s in nutritional science who practises at Netcare Linksfield Hospital, points out that while naturally occurring biological processes underlying ageing cannot be controlled, lifestyle modifications can help preserve quality of life and healthy ageing.
“One of the most important factors influencing our continued optimal well-being and promoting longevity is maintaining good nutritional eating patterns.

Full article: https://www.citizen.co.za/heidelberg-nigel-heraut/news-headlines/2025/08/07/golden-foods-for-your-golden-years/

05/08/2025

Smoked Salmon & Avocado Power Salad with Cottage Cheese

A vibrant, nutritious salad packed with healthy fats, protein, and fiber—perfect for a light lunch or a refreshing dinner.

Ingredients (Serves 2–3):
• 1 small head romaine lettuce, chopped
• 1 ripe avocado, diced or sliced
• 100–150g smoked salmon, torn into bite-sized strips
• ½ red onion, thinly sliced
• 1 red bell pepper, sliced into strips
• 1 handful cherry tomatoes, halved
• ½ cup low-fat cottage cheese (heaped in the center or on the side)
• 1 tbsp pumpkin seeds
• 1 tsp white sesame seeds
• 1 tsp black sesame seeds

Optional Dressing:
• 1 tbsp olive oil
• 1 tsp lemon juice or apple cider vinegar
• Salt & pepper to taste

Instructions:
1. Prepare the base: In a large serving bowl or dish, layer the chopped romaine lettuce.
2. Add veggies: Top with sliced red onion, bell pepper, cherry tomatoes, and avocado.
3. Layer the protein: Gently drape or scatter the smoked salmon over the top.
4. Add the cottage cheese: Place a generous spoonful (or more) of low-fat cottage cheese in the center.
5. Sprinkle the seeds: Scatter pumpkin seeds and sesame seeds over the salad for crunch and extra nutrition.
6. Dress (optional): Drizzle with olive oil and lemon juice if desired, and season lightly with salt and pepper.
7. Serve immediately and enjoy fresh.

31/07/2025

Vegetable Chickpea Fritters

These chickpea fritters are packed with plant-based protein and fiber, have a crispy exterior with a light, fluffy veggie-packed center, and can be pan-fried, air-fried, or oven baked—a perfect gluten-free, vegan snack, appetizer, or lunch!

Ingredients
1 (15 oz) can chickpeas (drained and rinsed)
½ medium onion
2 cloves of garlic
Juice of ½ lime
1 tsp onion powder
1 tsp ground cumin
½ tsp ground oregano
½ tsp smoked paprika
¼ tsp red pepper flakes
½–⅔ tsp salt
Black pepper to taste
½–⅔ cup (60–80 g) chickpea flour
1 medium bell pepper, chopped
1 cup (150 g) corn (fresh or canned)
2–3 Tbsp parsley, chopped
Oil for frying

Instructions
First, peel and roughly chop the onion, finely dice the bell pepper, and chop the parsley. Save the chickpea can liquid—you may need it to help bind the chickpea dough.

Transfer the chickpeas, onion, garlic, lime juice, and spices to a food processor and pulse about 5–6 times into a crumb consistency.

Then, add the flour and pulse 2–3 times until combined. Scrape down the sides of the food processor as needed.

Be careful not to over-process the mixture into a smooth paste.

Add the chopped pepper, corn, and parsley and pulse only 2–3 times max.

If you over-processed the mixture, you can add more chickpea flour. If you’re having issues with binding, add a little chickpea can liquid and stir with a spoon.

Divide the mixture into 8 patties (about 90 grams each), around ½-inch thick.

Meanwhile, heat some oil in a large skillet over medium-high heat. Once hot, fry the patties until golden brown and crispy all around.

Serve with a yoghurt dip and enjoy!

Adapted from: https://elavegan.com/veggie-fritters-gluten-free-recipe/

29/07/2025

Dr. Avron Urison recently hosted Dr. Charlene Wolberg on the latest episode of his podcast, where they engaged in an in-depth discussion about the newest weight loss medications currently making headlines. Together, they explored the clinical effectiveness of these treatments, their potential benefits and risks, and the broader implications for both patients and healthcare providers.

25/07/2025

Stuffed Pita with Meat, Salad & Tahini

Serves 5
Ingredients

For the Meat Filling:
500g ground lean mince
1 finely diced onion
1 finely diced red bell pepper
4 minced garlic cloves
1 bunch fresh chopped parsley
¼ cup oil
1 tablespoon salt
2 teaspoons paprika
1 teaspoon black pepper
½ teaspoon cumin
5 pita pockets (to create 10 halves).

For the Salad:
1 red onion
4 Roma tomatoes
1 bunch fresh coriander
2 chilies (optional)
¼ cup olive oil
juice of 1 lemon
2 teaspoons salt
1 teaspoon sumac.

For the Tahini Sauce:
1 cup tahini (sesame paste)
¾ cup ice-cold water
Juice of 2–3 lemons
1 teaspoon salt.

Instructions

1. Prepare the Meat Filling:
In a large mixing bowl, combine the ground meat, parsley, onion, red pepper, and garlic. Drizzle in the oil, then add the salt, paprika, pepper, and cumin. Mix until everything is well combined. Cover and refrigerate while you prepare the salad and tahini.

2. Make the Salad:
Slice the onion into half-moons and chop the tomatoes into chunky pieces. Chop the coriander and dice the chilies if using. Toss everything together with olive oil, lemon juice, salt, and sumac until well coated.

3. Make the Tahini Sauce:
In a bowl, whisk together the tahini, ice-cold water, lemon juice, and salt until smooth and creamy. Taste and adjust the seasoning if needed.

4. Assemble and Cook the Pitas:
Using kitchen scissors, cut each pita around the edges to separate it into two flat rounds. Spread a layer of the meat mixture over the inside of each pita half, ensuring it’s not too thick so it cooks through properly. Heat a little oil in a skillet over medium heat. Place the pita halves meat-side down and cook for 5 to 7 minutes until browned. Flip and cook for another 3 to 4 minutes on the other side. Repeat with the remaining pitas.

5. Serve:
Top each warm pita with the fresh salad, drizzle generously with tahini, fold, and enjoy.

Adapted from: Sivans Kitchen

15/07/2025

Quinoa and Greens Patties with Avocado Dip

These vegetarian quinoa patties are loaded with wintery greens like chard, spinach, or kale and are a great quick dinner option.

Ingredients

For the Patties:
• 300 grams cooked quinoa
• 50 grams greens (spinach, kale, etc.), finely chopped
• 10 grams finely chopped parsley (roughly a large handful)
• 30 grams chickpea flour
• 3 large eggs
• 70 grams finely chopped onion (about half a medium onion)
• 2 cloves garlic, minced
• Zest of a lemon
• Juice of a lemon (~3 tablespoons)
• 2 tablespoons olive oil (plus more for cooking)
• ½ teaspoon sea salt
• ½ teaspoon black pepper
• ½ teaspoon Dijon mustard
• ¼ teaspoon hot pepper flakes (optional)

For the Avocado Yogurt Dip:
• 2 tablespoons lime juice
• ½ cup low-fat yogurt
• ½ avocado (extra ripe)
• Salt and pepper to taste

Instructions
1. Prepare the Dip:
Mix all the ingredients for the avocado dip together and set aside to serve.
2. Mix the Patties:
Add the quinoa, greens, parsley, chickpea flour, eggs, onion, garlic, lemon zest and juice, olive oil, salt, pepper, mustard, and pepper flakes (if using) to a large mixing bowl.
3. Combine Thoroughly:
Use a wooden spoon or spatula to mix very well, making sure no clumps of chickpea flour remain.
4. Preheat the Pan:
Heat a large frying pan over medium heat. Once the pan is hot, coat the base with a thin layer of oil.
5. Form and Cook Patties:
Scoop portions of the quinoa mixture into the frying pan (about 2 tablespoons per patty). The mixture will be loose, but the eggs will hold it together.
Use a spoon to shape the patties into rounder shapes if desired (before flipping).
6. Pan-Fry:
• Cook for 2–3 minutes on the first side, until golden brown, then flip.
• Press down lightly with a spatula after flipping.
• Cook the second side for another 2–3 minutes, until golden.
• Repeat until all the mixture is used.
7. Serve:
Keep the patties in a warm oven before serving if you’d like, and serve with the avocado dip.

07/07/2025

Dr. Charlene Wolberg from our Nutrition MedClinic was featured in this month’s Sari Magazine, where she discussed “Ozempic personalities” and how taking Ozempic can reduce not only your desire for food but also the enjoyment you may associate with food during social events.

02/07/2025

SWEET POTATO CRUST QUICHE WITH SPINACH & FETA

This delicious and healthy Spinach and Feta Quiche with Sweet Potato Crust is going to be your new favorite breakfast or brunch recipe. Not only is it tasty and easy to make, but it’s packed with protein and complex carbs to keep you fueled all day long! Thanks to the sweet potato crust, it’s gluten-free and lower in calories than traditional quiche.

INGREDIENTS
FOR CRUST:
* 2 medium sweet potatoes (or 1 extra-large/long), peeled
* Olive oil cooking spray
* Sprinkle of salt and pepper

FOR FILLING:
* 2 teaspoons extra-virgin olive oil
* 1/2 small yellow onion, diced
* 1 large clove garlic, minced
* 1 bag fresh baby spinach
* 6 eggs
* ½ cup low fat yogurt
* 2 blocks of fat free crumbled feta
* Heaping 1/2 tsp salt
* 1/4 tsp crushed red pepper (optional)
* 1/8 tsp black pepper
* 1 to 2 roma tomatoes, sliced into rounds

INSTRUCTIONS
* Preheat the oven to 375 °F.
* Using a mandoline slicer (or sharp knife), thinly slice sweet potatoes to ~1/8-inch thick slices.
* Lightly grease a 9-inch pie plate with cooking spray. Place a layer of sweet potato slices in a slightly overlapping spiral on bottom of pie dish (see picture in blog text above). Then layer sweet potato slices along the side of the pie dish, slightly overlapping again.
* Spray the potatoes lightly with olive oil-based cooking spray. Sprinkle lightly with a little salt and pepper. Bake for 15 minutes.
* Meanwhile, saute onion in olive oil (or some olive oil cooking spray) over medium heat until onion has softened, about 5 minutes. Add the garlic and spinach and saute until the spinach has wilted, about 2 minutes.
* In a medium-sized bowl, whisk together the eggs and yogurt until well-combined and fluffy. Fold in the feta and spices.
* To assemble quiche: Add spinach mixture to the bottom of the cooked sweet potato crust. Pour egg mixture over top. Sprinkle with additional feta (optional) and top with tomato slices (see picture).
* Bake until egg mixture sets, about 30 to 35 minutes. Let cool for about 5 to 10 minutes before slicing and serving!

Adapted from https://shapedbycharlotte.com/wp-json/mv-create/v1/creations/11/print

25/06/2025

RTG in consultation with Dr. Charlene Wolberg, is excited to introduce a new range of delicious winter soups—each carefully calorie-checked and nutritionally approved to support your eating plan.

Warm up with their hearty Chunky Vegetable Soup topped with Roasted Pumpkin Seeds, or their delicious Masoor Dhal Soup infused with Cumin, Mustard Seeds, and more.

Available now in store or via orders +27 64 018 9082

23/06/2025

Healthy Fish Curry with Hake, Broccoli, Baby Marrow & Carrot

Ingredients:
• 500g hake fillets, cut into bite-sized chunks
• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2–3 garlic cloves, minced
• 1 tsp fresh ginger, grated
• 2 carrots, thinly sliced
• 2 baby marrows (zucchini), sliced into rounds
• 1½ cups broccoli florets
• 1 tsp ground turmeric
• 1 tsp mild curry powder (adjust to taste)
• ½ tsp ground coriander
• Salt and black pepper, to taste
• 1 can (400ml) light coconut milk
• ½ cup vegetable broth or water
• Juice of ½ a lemon or lime
• Fresh coriander (cilantro), chopped – optional garnish

Instructions:

Heat the oil in a large pan over medium heat. Add the chopped onion and sauté until it becomes soft and translucent, about 4 to 5 minutes. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant. Next, add the turmeric, curry powder, and ground coriander, stirring to coat the onions and release the aroma of the spices.

Add the sliced carrots and baby marrows to the pan and cook for 2 to 3 minutes. Pour in the coconut milk and vegetable broth, then bring the mixture to a gentle simmer. Add the broccoli florets and continue simmering for about 5 minutes until they begin to soften.

Gently place the hake pieces into the curry sauce and simmer uncovered for 8 to 10 minutes, or until the fish is fully cooked and flakes easily with a fork. Season the curry with salt, pepper, and a squeeze of fresh lemon juice to brighten the flavors. Just before serving, you can garnish with chopped fresh coriander if desired.

Serve the curry hot with steamed rice, brown rice, quinoa, or cauliflower rice for a lighter option.

Nutrition Med-Clinic

25/08/2025

21/08/2025

07/08/2025

05/08/2025

31/07/2025

29/07/2025

25/07/2025

15/07/2025

07/07/2025

02/07/2025

25/06/2025

23/06/2025

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