Nutrition Med-Clinic, Netcare Linksfield Hospital, 24 12th Avenue, Linksfield West, Johannesburg (2026)

15/01/2026

Spicy Salmon Sushi Bake Recipe

This Spicy Salmon Sushi Bake combines the beloved flavors of sushi in a simple casserole dish that is easy to make and share. Baked to perfection with a creamy, spicy topping, this dish is perfect for gatherings or a cozy dinner at home.

INGREDIENTS

* 2 cups sushi rice uncooked
* 2.5 cups water
* ¼ cup rice vinegar
* 2 tablespoons sugar
* 1 teaspoon salt
* 1 lb fresh salmon fillet skinless and diced
* ½ cup mayonnaise
* 2 tablespoons Sriracha sauce or to taste
* 1 teaspoon sesame oil
* ½ cup green onions chopped, plus extra for garnish
* 1 sheet nori cut into small strips

INSTRUCTIONS

* Preheat your oven to 375°F (190°C).
* Cook the sushi rice according to the package instructions, typically rinsing it under cold water, then combining it with water in a rice cooker or pot, and cooking until tender.
* In a mixing bowl, combine rice vinegar, sugar, and salt. Stir until dissolved. Once the rice is cooked, fluff it with a fork and gently fold in the vinegar mixture.
* Spread the rice evenly at the bottom of the baking dish and let it cool slightly.
* In another bowl, mix the diced salmon, mayonnaise, Sriracha sauce, sesame oil, and green onions until well combined. Adjust the spiciness to your preference.
* Spread the salmon mixture evenly over the rice in the baking dish.
* Bake in the preheated oven for about 25-30 minutes, or until the salmon is cooked through and the top is slightly golden.
* Once baked, remove from the oven and let it cool for a few minutes. Garnish with additional green onions and nori strips
* Serve warm, scooping out the bake with a spoon, and enjoy!

05/01/2026

Spicy Garlic Chicken Bowl with Hummus & Cucumber Salad

Serves 4

INGREDIENTS

* 500g skinless chicken breast, cubed
* 2 tbsp olive oil
* 4 cloves garlic, minced
* 1 tsp smoked paprika
* 1/2 tsp cayenne pepper
* 1 tsp cumin
* Salt and black pepper to taste
* 1 cup hummus
* 1 large cucumber, diced
* 1/2 red onion, thinly sliced
* 1/4 cup fresh parsley, chopped
* 2 tbsp lemon juice
* 1 tbsp

INSTRUCTIONS
1. Prepare the Crust:
1. In a bowl, toss chicken with olive oil, minced garlic, smoked paprika, cayenne, cumin, salt, and pepper.
2. Heat a skillet over medium-high heat and cook chicken until golden and cooked through, about 8-10 minutes.
3. In another bowl, combine cucumber, red onion, parsley, lemon juice, and olive oil to make the cucumber salad.
4. To assemble, divide cooked quinoa or rice among bowls, top with spicy garlic chicken, a generous scoop of hummus, and the cucumber salad.
5. Serve immediately and enjoy!!

19/12/2025

🧊 Tips for Creating a Healthy Cooler Bag

Fruit Options
• Frozen grapes
• Frozen berries
• Fruit skewers
• Apple slices with a peanut butter sachet

Homemade Snacks
• Baked apple chips with cinnamon
(Thinly slice apples, place on a baking tray, lightly drizzle with canola oil, sprinkle cinnamon, and bake until your desired crispness.)
• Roasted chickpeas (½ cup)
• Fresh edamame beans with a light sprinkle of salt (½ cup)

Vegetables & Dips
Pair cut-up vegetables with 3 tablespoons of one of the following:
• Hummus
• Woolworths KJ-controlled cream cheese
• Avocado
• Tzatziki
• Greek yoghurt, lemon juice & dill dip

Snack Ideas (Portion-Controlled)
• Flings or Bamba (15g)
• Trigs (28g)
• Willards Big Corn Bites (25g) with tomato & onion dip
• Air-popped popcorn (2 cups)
• Woolworths rice cakes
• Biltong (50g)
• Mixed nuts (30g) e.g. almonds, cashews
• 5 dried apricots + 10 almonds

Cool Treats
• Nestlé Jive strawberry yoghurt ice cream
• Dairy Maid orange lolly
• Dairy Maid Zooty Fruit

09/12/2025

The Best Zucchini Brownies

These Zucchini Brownies are a delicious low-calorie healthy brownie recipe at only 78 calories a brownie. These brownies are fudgy, moist and rich in a chocolate taste!

INGREDIENTS

* 1 cup oat flour
* 1/2 cup grated zucchini (moisture removed) 100g
* 1/4 cup cocoa powder 21g
* 1/2 cup of Suki or sweetner of choice
* 1/4 cup milk of choice
* 1 egg
* 1/2 cup chocolate chips melted (70g)
* 1 tsp baking soda
* 1 tsp vanilla extract
* pinch of salt
Optional frosting
* 4 tbsp cocoa powder
* 4 tbsp water
* 1 tbsp granulated sweetener of choice

INSTRUCTIONS

* Preheat oven to 180 degrees Celsius. Line a brownie tin with oil/ baking paper
* Combine all ingredients into a bowl for the ‘base’ recipe, then stir in added extras according to the flavour of choice
* Pour batter into lined brownie tin.
* Bake for roughly 20-25 mins, until just done (careful not to over bake!). Remove from oven and allow to cool before slicing!
* Mix all ingredients for optional frosting and frost brownies once cooled

01/12/2025

Public Health Notice: Risks of Compounded GLP-1 Products

The South African Health Products Regulatory Authority (SAHPRA) has issued an urgent warning about the growing use of compounded GLP-1 products marketed through social media and other informal channels.

These products are not approved, regulated, or endorsed by SAHPRA, and their use carries serious safety risks due to the following concerns:
• Unverified Composition: The ingredients in compounded GLP-1 products cannot be confirmed, and testing frequently reveals discrepancies between the labelled contents and what is actually inside.
• Unregulated Manufacturing: These products are often prepared in facilities that lack appropriate oversight, meaning pharmaceutical-grade standards and hygiene cannot be guaranteed.
• Improper Storage: GLP-1 medications require strict cold-chain management. Compounded versions are often stored or transported incorrectly, which can reduce effectiveness and increase risk to users.

SAHPRA cautions the public against buying or using any GLP-1 products sold online, as several companies are falsely claiming links to SAHPRA and well-known pharmacy groups.

For safe and effective treatment, GLP-1 medications must be prescribed by a licensed healthcare professional and dispensed by a registered pharmacy. Approved and regulated GLP-1 products include semaglutide (Ozempic, Wegovy) manufactured by Novo Nordisk, and tirzepatide supplied locally by Aspen Pharmaceuticals on behalf of Eli Lilly. These remain the only GLP-1 medications recognised and approved internationally.

Similar alerts have been issued by global regulatory authorities, including the FDA and the European Medicines Agency, highlighting the dangers of unregulated, compounded GLP-1 products.

20/11/2025

Grilled Steak Bowl with Creamy Sauce & Grilled Zucchini

A hearty and flavorful grilled steak bowl topped with smoky zucchini and a tangy, creamy herb sauce. This dish delivers steakhouse flavor in a cozy, customizable bowl — perfect for weeknight dinners or meal prep.

Servings 2

INGREDIENTS
400g Ribeye steak
2 medium zucchinis, sliced into thick rounds
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1 teaspoon black pepper
1/4 cup Tahini
1 tablespoon Dijon mustard
2 tablespoons fresh herbs (chives or parsley), chopped
1 cup cooked rice

INSTRUCTIONS
1. Pat the steak dry and season both sides with garlic powder, onion powder, salt, and pepper. Let rest at room temperature for 15–20 minutes.
2. In a bowl, whisk together the tahini, Dijon mustard, chopped herbs, garlic powder, salt, and pepper. Refrigerate the sauce.
3. Toss zucchini slices in olive oil, salt, and pepper. Grill until tender and lightly charred, about 2–3 minutes per side. Set aside.
4. Heat a grill pan or skillet with a bit of oil. Cook steak for 3–4 minutes per side for medium rare. Rest 5–10 minutes, then slice against the grain.
5. Build the bowl: start with cooked rice, layer grilled zucchini, add steak slices, and drizzle with creamy herb sauce. Garnish with extra herbs.

11/11/2025

Obesity now medically recognised as a chronic condition

In South Africa, it is estimated that almost a third of men and some two-thirds of women are classified as obese, which is strongly associated with type 2 diabetes, hypertension and numerous serious health risks. Recent developments in South African healthcare have led to a fundamental shift in the medical understanding and management of overweight and obesity. These changes present major opportunities for prevention.

“We don’t think of obesity as a personal failing anymore – it is a chronic disease, just like high blood pressure. It relapses and progresses, and we need to treat it that way,” says Dr Charlene Wolberg, a general practitioner with a master’s degree in nutritional science who practises at Netcare Linksfield Hospital.
Earlier this year, the largest obesity congress ever held in Southern Africa took place at the International Convention Centre in Cape Town, amid a global epidemic of obesity. Dr Wolberg was among the multidisciplinary healthcare practitioners in attendance.

Read the full article at the link below: https://www.netcare.co.za/News-Hub/Articles/obesity-now-medically-recognised-as-a-chronic-condition

06/11/2025

Fluffy Banana Cottage Cheese Pancakes

A light and protein-rich pancake made with cottage cheese, banana, and oat flour. These pancakes are naturally sweet, tender, and ideal for a nutritious breakfast.

Ingredients
Mash one ripe banana until smooth. Add half a cup of cottage cheese, two large eggs, half a cup of oat flour (or finely blended rolled oats), half a teaspoon of baking powder, and half a teaspoon of vanilla extract.

Method
In a medium mixing bowl, combine the mashed banana, cottage cheese, and eggs. Whisk until the mixture is well incorporated. Add the oat flour, baking powder, and vanilla extract. Stir gently until a smooth, thick batter forms. For best results, allow the batter to rest for two to three minutes to slightly thicken.

Preheat a non-stick skillet or griddle over medium heat and lightly grease the surface with butter or oil. Spoon approximately a quarter cup of batter per pancake onto the heated pan. Cook until small bubbles form on the surface and the edges appear set. Turn the pancakes carefully and cook for an additional one to two minutes, or until golden brown and cooked through. Adjust the heat as needed to prevent over-browning.

To Serve
Serve immediately while warm. Top with sliced banana, a dollop of cottage cheese or Greek yogurt, and finish with a drizzle of maple syrup or honey.

03/11/2025

SKINNY CAULIFLOWER CHICKEN FRIED RICE

We’re always on the hunt for a low carb or keto recipe using chicken and cauliflower. Our Cauliflower Chicken Fried Rice is such a family favorite! You can cut carbs and calories without feeling deprived with this quick skinny dinner!

INGREDIENTS

* 4 boneless skinless chicken breasts
* 1 teaspoon salt
* 1/2 teaspoon white pepper
* 3 tablespoons avocado oil, divided
* 3 large eggs, whisked
* 1 medium onion, diced
* 4 cloves garlic, minced
* 2 teaspoons minced ginger
* 1 16 ounce bag frozen mixed vegetables
* 4 cups cauliflower rice ( available from FreshFellas or you can make your own by grinding up the cauliflower in a blender)
* 2 scallions, sliced
* 2 1/2 tablespoons low sodium soy sauce
* 1 teaspoon sesame oil

INSTRUCTIONS
1. Cut chicken into bite sized pieces, season with 1/2 of the salt and white pepper and set aside.
2. Heat a large skillet (or woand add 1 Tablespooon avocado oil.
3. Scramble the eggs, and break into small pieces. Remove to a plate.
4. Add 1 Tablespoon avocado oil and the chicken to the hot pan. Cook thoroughly, stirring occasionally to ensure even cooking.
5. Remove chicken from pan and scrape any remaining bits from the bottom of the skillet.
6. Add remaining avocado oil to the pan, and add onions, garlic, ginger, cauliflower rice and mixed veggies.
7. Season with remaining salt and white pepper.
8. When hot, add chicken and eggs, and stir briefly to incorporate. Drizzle soya sauce and sesame oil over all and stir quickly. Top with sliced scallions and serve immediately.

30/10/2025

Black Bean Stuffed Sweet Potatoes

This recipe uses delicious fresh ingredients like tomato, cilantro, corn and black beans. Stuffed into sweet potatoes and topped with an easy guacamole. Then drizzled with a citrusy sour cream.

Servings: 4 people

Ingredients
* 4 sweet potatoes
* 1 tbsp olive oil or avocado oil
* 1 1/2 cups black beans
* 1 cup cherry tomatoes chopped
* 1/2 cup corn
* 1/3 cup cilantro chopped, tightly packed
* 1/4 cup red onion diced
* 1 clove garlic diced
* 1/2 lime juiced
* 2 tsp olive oil
* 1/4 tsp sea salt
* pinch pepper
* pinch chili flakes
Easy Guacamole (for topping)
* 1 avocado
* 2 tsp lime juice
* pinch sea salt
Homemade Sour Cream (to drizzle)
* 1/3 cup low fat plain yogurt
* 1/3 cup low fat cottage cheese
* 1/2 tsp lime juice
* pinch sea salt
Instructions
* Preheat oven to 400F/200C. Using a fork, poke small holes in sweet potatoes going all the way round, about 1-inch apart. Line baking tray with parchment paper, and paint sweet potatoes with oil to lightly coat. Bake for 40 minutes to 1 hour, or until fork tender. (See notes to check for doneness).  
* In a bowl combine the black beans, tomato, corn, cilantro, red onion and garlic. Drizzle with the lime juice and olive oil. Sprinkle with sea salt, pepper and chili flakes. Mix to combine. 
* Prepare easy guacamole: Mash avocado in a bowl with lime juice and a pinch of sea salt.  
* Prepare homemade cream: In a separate bowl mix together yogurt, cottage cheese, lime juice and sea salt.  
* Cut sweet potatoes in half and fill with black bean medley. Top with easy guacamole and drizzle with sour cream.

27/10/2025

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/

21/10/2025

Smoked salmon bowls 🥙🥑🍳

These delicious protein packed bowls are the perfect healthy and clean meal! Great for breakfast, lunch or supper! Enjoy!

Ingredients:
- [ ] 2 eggs
- [ ] 100g smoked salmon
- [ ] 1/4 English cucumber, cut into large matchsticks
- [ ] 1/2 cup halved cherry or grape tomatoes
- [ ] 1 cup or more, rocket salad, arugula, or other greens of choice
- [ ] 1/2 small avocado, sliced or chopped
- [ ] 1/4 small red onion, sliced
- [ ] 2 tsp avocado or olive oil, divided
- [ ] sea salt and fresh ground black pepper, to taste
- [ ] 2 tsp fresh squeezed lemon juice
- [ ] lemon wedge, to garnish
- [ ] 1 tsp chopped chives

Instructions:
1. Heat about 1 tsp oil in a pan over medium heat. Once hot, gently crack the eggs in and cook to your liking.
2. Add rocket greens or arugula to a bowl and drizzle the remaining oil and season with sea salt and pepper, then drizzle with a few teaspoons of so of your fresh squeezed lemon juice.
3. Toss lettuces to combine, then top with cucumbers, cherry tomatoes, avocado, red onions, cooked eggs, and smoked salmon.
4. Sprinkle with a tiny pinch of sea salt and pepper if desired, then sprinkle with your chopped chives.

Nutrition Med-Clinic

15/01/2026

05/01/2026

19/12/2025

09/12/2025

01/12/2025

20/11/2025

11/11/2025

06/11/2025

03/11/2025

30/10/2025

27/10/2025

21/10/2025

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