Recipe of the Month: Pineapple Pink Lemonade Popsicle

Ice pops are to summer as hot chocolate is to winter. They’re an essential cool-down treat and there’s nothing more refreshing than an icy cold treat when soaking up some vitamin D.


20 oz can pineapple tidbits

1/4 cup pink lemonade mix

1 cup water




  1. Boil together in a sauce pan till pineapples take on pink color and let cool.
  2. Blend together and fill molds.
  3. Freeze and enjoy!

Recipe of the Month: Whole Wheat Pesto Pasta with Cherry Tomatoes

Here’s an easy post-HYPOXI recipe from one of our clients that you can make for Iftar.


1 pound whole wheat pasta
2 cups halved, ripe cherry tomatoes
1 garlic clove finely minced
1 cup spinach
3 tablespoons olive oil
Grated parmesan cheese
Sat & pepper to taste



  1. Place the pesto ingredients into a food processor and pulse until you reach your desired consistency.
  2. Toss the tomatoes with the olive oil, garlic, salt and pepper and set aside.
  3. Bring a large pot of lightly salted water to a boil, then cook the pasta until it is “al dente”.
  4. Drain the pasta.
  5. Add the pesto, cherry tomatoes and spinach and toss with the hot pasta over medium high heat until piping hot.
  6. Serve in individual bowls, sprinkling the cheese at the table.

Recipe of the Month: Quinoa Breakfast Bowl

Quinoa breakfast bowls are easy to assemble in your morning stupor which is rich in potassium, calcium and fiber. Prepare in large batches at the beginning of the week and add your toppings! A delicious, hearty, nutrition packed breakfast bowl! The perfect morning meal for Suhoor during Ramadan.


1 cup quinoa
2 cups coconut milk
1 teaspoon vanilla extract
1 1/2 teaspoon ground cinnamon
1 tablespoons honey
1 nectarine, sliced
1/2 cup blueberries
1/2 teaspoon salt
1/4 cup walnuts, toasted



  1. Rinse quinoa under cold running water.
  2. Place quinoa and coconut milk in saucepan and bring to a boil and then reduce to a simmer.
  3. Cook for 20 minutes until quinoa is fully cooked.
  4. Stir in vanilla extract, ground cinnamon and honey.
  5. Top with nectarines, blueberries and walnuts.

Five-Spice Turkey & Lettuce Wraps

Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining. Make it a meal; Serve with chile-garlic sauce and rice vinegar for extra zip; toss diced mango and strawberries with lime juice for a quick dessert.

4 servings, 1 1/4 cups filling for about 6 wraps each/ Active time: 30 minutes / Total Time: 30 minutes


* 1/2 cup water
* 1/2 cup instant brown rice
* 2 teaspoons sesame oil
* 1 pound 93% – lean ground turkey
* 1 tablespoon minced fresh ginger
* 1 large red bell pepper, finely diced
* 1 8-ounce can water chestnuts, rinsed and chopped
* 1/2 cup reduced-sodium chicken broth
* 2 tablespoons Hoisin sauce, (see note)
* 1 teaspoon five-spice powder, (see note)
* 1/2 teaspoon salt
* 2 heads Boston lettuce, leaves separated
* 1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
* 1 large carrot, shredded


1. Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.
2. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger, cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cooked until heated through, about 1 minute.
3. To serve, divide lettuce leaves among plates, spoon some of the turkey mixture into each leaf, top with herbs and carrot and roll into wraps.


Per serving:285 Calories; 11 g Fats; 3 g Sat; 1 g Mono; 66 mg Cholesterol; 24 g Carbohydrates; 26 g Protein; 5 g Fiber; 543 mg Sodium; 390 mg Potassium

1 Carbohydrate serving

Exchanges: 1/2 starch, 2 vegetable, 3 lean meat


* Make Ahead Tip: Prepare the filling (through step 2), cover and refrigerate for up yo 1 day. Serve cold or reheat in microwave.
* NOTES: Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at least a year.
* Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.

Cheese and Quinoa-Stuffed Red Pepper

¼ cup dry quinoa
1 large red bell pepper
1 tbsp extra-virgin olive oil
¼ cup minced red onion
¼ tsp minced garlic
¼ cup baby spinach
¼ cup sliced white button mushrooms
½ tsp salt free Italian herb dressing
¼ Cup finely shredded low fat cheddar

Preheat oven to 350º F. Place quinoa and ½ cup water in a small saucepan and bring to a boil. Reduce to a simmer, cover and cook until all water is absorbed (about 5 minutes).
Set aside and keep covered.
While quinoa cooks, use a sharp knife to cut the top off the pepper and remove the seeds and membranes; keep the pepper whole. Set aside.
Heat a medium skillet on medium-high; add olive oil. Add onion and sauté until vegetables are slightly tender ( about 4 minutes)
Transfer sautéed vegetables to a bowl. Mix in cooked quinoa and gently fold in cheddar.
Fill pepper with the mixture
Place in a baking dish and bake uncovered for 15 minutes or until pepper is slightly charred.

Chicken Feta and Strawberry Salad

• 4 Servings
•PREP: 15 mins
•COOK: 20 mins
•READY IN: 35 mins

• 120 g Chicken Breast Sliced and Grilled
• 8 Large Strawberries Quartered
• 120 g Red Seedless Grapes Bunch
• 1/4 Cucumber Chopped
• 1/2 Romaine Lettuce Roughly Shredded
• 1/2 Small Radicchio Lettuce Roughly Shredded
• 1/2 Red Onion Thinly Sliced
• 120 g Feta Cheese Cubed
• 60 g Wholemeal Bread
• 1 Clove Garlic
• Cooking Spray
• 80 ml Rapberries
• 1 teaspoon Honey
• 80 ml Raspberry Vinegar (or use red wine vinegar)
• Salt and Pepper To Taste

1.Preheat an oven to 200c or 400f
2.Lightly toast the bread, then spray with some oil, place on a baking sheet. Cut the garlic clove in half and rub this all over the bread. Then roughly chop bread into crouton sizes. Place in the oven and bake until golden all over and crisp.
3.Mix together the two types of lettuce with the cucumber and red onion. Divide this among two plates.
4.Top each plate with the strawberries, grapes, chicken, feta and croutons.
5.Blend all the dressing ingredients together with a hand blender and drizzle over the salad.

Supplied by Carole Holditch – Good Habits Dubai

Homemade Fresh Fruit Popsicle


1 Peach cut into 1/2 inch slices (1/2 cup)

2 Kiwis peeled and sliced into 1/4 inch rounds

3/4 Cup strawberries, finely chopped

1/2 Cup blueberries

1/2 Cup raspberries

1 & 1/2 cups of sugar free fruit punch or 100% white-grape juice

You can find ice pop molds at grocery stores and drugstores, or just use small cups and Popsicle sticks. Each recipe will make 6 to 8 pops, depending on the size of your molds.

To finish each recipe, pour the mixture into molds and insert sticks. If using cups, freeze until partially frozen and slushy, about 30 minutes, then insert sticks. Freeze until firm, at least 6 hours.

To remove, run hot water over the outsides of the molds for a few seconds, then gently pull the sticks

* Different fruit can also be used according to taste and personal preferance. For a sweeter treat add some honey!

Roasted Vegetable and Couscous Salad


  1. Heat oven to 200C/180C fan/gas 6. Cut peppers and squash into bite-size pieces (leave skin on the squash). Tip all the veg into a baking tray, add garlic, 2 tbsp oil and seasoning, then mix and roast for 20 mins. Add onion, cumin, harissa and almonds. Roast for another 20 mins, then cool.
  2. Put couscous into a large bowl, pour over the stock, cover, then set aside for 10 mins. Fluff up with a fork. 
  3. In a bowl, mix zest, juice and remaining oil. Squeeze garlic pulp from skins into the bowl, mash well and fold in the mint. Pour over the veg, then toss with the couscous.

Nutritional Information:

399 kcalories, protein 11g, carbohydrate 58g, fat 18 g, saturated fat 2g, fibre 5g, sugar 14g, salt 0.86 g

Prep 10 mins

Cook 40 mins

Smoked Trout & Cucumber open sandwiches

Serves 2

Preparation and cooking time: 10 mins

Low -fat, Super healthy


  1. Flake the fish into a bowl, then stir in the quark and horseradish sauce to taste. Season with black pepper and squeeze of lemon juice.
  2. Toast the bread, then top each piece with cucumber and watercress. Spoon half the trout pâté on top of each and serve with halved cherry tomatoes on the side.


Qark is a low-fat, low-salt, soft cheese. You could also use light soft cheese or half-fat créme fraìche.

Trout is a fabulous fish. It has lovely, delicate flavour and, while an excellent source of those all-important omega-3 oils, contains just a third of the calories of salmon.

Per Serving:

268 calories, protein 29g, carbohydrate 25g, fat 7g

Source: Good Food Magazine August 2009

Hot Cross Buns


  • 1/2 cup golden raisins
  • 1/2 cup dried currants
  • 1/4 cup warm orange juice
  • 4 1/4 cups all purpose flour
  • 1 cup whole-grain pastry flour
  • 1 teaspoon salt
  • 1 teaspoon grated lemon rind
  • 1 teaspoon grated orange rind
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon grated whole nutmeg
  • 1 package quick-rise yeast
  • 1 cup warm fat-free milk
  • 1/4 cup honey
  • 1/4 cup unsalted butter, melted
  • 2 large eggs, lightly beaten
  • cooking spray
  • 1 tablespoon water
  • 1 large egg white
  • Glaze:
  • 1 cup powdered sugar
  • 1 tablespoon 2% reduced-fat milk
  • 1 teaspoon fresh lemon juice


  1. To prepare rolls, combine first 3 ingredients in a small bowl; let it stand 10 minutes. Drain fruit in a colander over bowl, reserving fruit and juice.
  2. Weigh or lightly spoon in 510 grams ( 4 cups plus 2 tablespoons) all purpose flour and pastry flour into dry measuring cups; level with a knife. Combine flours, salt and next 5 ingredients (through yeast) in the bowl of a stand mixer with dough hook attached; mix until combined. Combine reserved orange juice, fat-free milk, honey, butter and 2 eggs in a bowl, stirring with a whisk. With mixer on, slowly add milk mixture to flour mixture; mix at medium-low speed 7 minutes. Turn dough out onto a lightly floured surface. Add reserved fruit. Knead 2 minutes or until smooth and elastic; add enough of remaining 2 tablespoons all-purpose flour, 1 tablespoon at a time, to prevent dough from sticking. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm, dry place, free from drafts, 1 hour or until doubled in size. Punch dough down, cover and let it rest 5 minutes. Divide into 24 equal portions, roll each portion into a ball. Place rolls in muffin cups coated with cooking spray. Cover and let rise for 1 hour or until almost doubled in size.
  3. Preheat oven to 180 degrees.
  4. Combine 1 tablespoon water and egg white; stir with a whisk. Gently brush rolls with egg white mixture. Bake at 180 degrees for 20 minutes or until golden, rotating pans once during baking. Remove from pans, cool 10 minutes on a wire rack.
  5. To prepare glaze, combine powdered sugar and remaining ingredients in a bowl; stirring with a whisk. Microwave at HIGH for 20 seconds or until warm. Spoon glaze into a zip-top  plastic bag. Seal bag, snip a tiny hole in 1 corner of bag. Pipe a cross on top of each warm roll.

Nutritional Information (amount per serving)

  • Calories 179
  • Fat 2.8g
  • Saturated fat 1.4g
  • Protein 4.5g

Whole Grilled Bass with Olives, Onion & Artichoke

Grilling a whole fish sounds intimidating, but it’s actually easier than grilling fillets, which can fall apart on the grill and be tricky to flip. This sturdy whole fish is simply stuffed with aromatic oregano, thyme, and lemon and topped with a healthy, flavourful chopped “sauce” of grilled olives, onion and artichokes. Serve some Lemon-Oregano Roasted Potatoes and a Green Leafy Salad on the side.

If you’re using wooden skewers, soak them in water for at least 30 minutes beforehand so they don’t burn on the grill.


For the topping:

  • 6 (10-inch) metal or wooden skewers (soak wooden skewers in warm water for 30 minutes to avoid burning on the grill)
  • 1 (14-ounce) jar marinated artichoke halves, drained
  • 1 medium red onion, cut into quarters and the layers separated
  • 3/4 cup pitted kalamata olives
  • vegetable oil, for coating the grill, skewers and lemon halves
  • 2 medium lemons
  • 1 teaspoon finely chopped fresh oregano leaves
  • 1 teaspoon finely chopped fresh thyme leaves
  • kosher salt
  • freshly ground black pepper

For the fish:

  • 1 (2- to 2.5 pound) cleaned and gutted whole striped bass, black seabass, snapper or barramundi (from a 3 – 3.5 pound whole uncleaned fish)
  • kosher salt
  • freshly ground black pepper
  • 7 fresh thyme sprigs
  • 1 tablespoon olive oil


For the topping:

  1. Heat an outdoor grill to medium high (about 375 – 425 F)
  2. While the grill is heating, prepare the skewers: Thread an equal number of the artichokes onto 2 skewers. Thread an equal amount of onion onto 2 more skewers, leaving about 1/4 inch of space in between the pieces. Thread an equal number of the olives onto the remaining 2 skewers. Brush the skewers all over with vegetable oil; set aside. Slice the lemons in half, reserving one of the halves for the fish.
  3. When the grill is ready, rub the grill grates with a towel dipped in vegetable oil. Brush the cut sides of the remaining 3 lemon halves with oil. Place the lemons on the grill cut-side down, cover the grill, and cook until grill marks appear and the lemons are slightly softened, about 3 to 4 minutes. Remove to a baking sheet or large dish and set aside.
  4. Place all of the skewers on the grill , cover the grill, and cook, flipping once, until the olives are slightly shriveled and the artichokes have grill marks, about 6 minutes. Continue to cook the onions until they’re slightly charred and softened, about 3 minutes more. Transfer to the baking sheet or large dish with the lemon halves and let cool slightly.
  5. When cool enough to handle, remove all of the olives, artichokes, and onions from the skewers, cut into medium dice, and transfer to a medium bowl. Squeeze the juice from 2 of the grilled lemon halves over the vegetables, add the oregano and thyme, and stir to combine.
  6. Taste and season with salt and pepper as needed.
  7. Cut the remaining grilled lemon half into 4 pieces. Place the vegetable topping and the lemon pieces in a warm spot or cover with foil. Reduce the grill heat to medium (about 350 to 400F) and prepare the fish.

For the fish:

  1. Thinly slice the reserved, ungrilled lemon half. Rinse the inside and outside of the fish in cold water and pat dry with paper towels. Generously season the inside of the fish with salt and pepper. Stuff the thyme and oregano sprigs and lemon slices inside. Rub the outside of the fish with the olive oil and season with salt and pepper.
  2. Rub the grill grates again with vegetable oil. Place the fish on the grill and cover the grill. Cook until the bottom half of the fish is opaque all the way through and the bottom skin is crispy, about 9 minutes. Using a pair of tongs to hold the fish closed, carefully flip the fish over using a flat spatula and cook until the second half is opaqued all the way through and the skin is crispy, about 9 minutes more. Remove to a large serving dish and serve with the reserved topping and grilled lemon pieces.


This was declared the national dish of South Africa by the United Nations Women’s Organisation in 1954. It has a varied heritage: the Dutch brought ground meat to the local cuisine, the spices were introduces by the slaves from Indonesia and the presentation is reminiscent of English shepherd’s pie. This warming meal is just what you need on these cold winter’s nights!

Recipe yields: 8 portions
Portion size: 100g

  • 10ml olive oil
  • 1 medium onion, peeled and chopped (125g)
  • 1kg lean beef mince
  • 5ml ground ginger
  • 15ml mild curry powder
  • 7ml turmeric
  • 1ml white pepper
  • 7ml salt
  • 60ml diabetic apricot jam (70g)
  • 30ml vinegar
  • 15ml Worcestershire sauce
  • 2 thick slices brown bread (90g)
  • 4 lemon or bay leaves
  • 2 medium eggs, beaten (100g)
  • 125ml low-fat milk
  1. Heat the oil and stir-fry the onion until translucent. Add the mince and stir-fry until the meat changes colour.
  2. Stir all the spices, salt, jam, vinegar and Worcestershire sauce into the fried meat.
  3. Soak the bread in water, then squeeze out all the excess water. Crumble the bread and add. Stir to mix.
  4. Spoon the meat mixture into a greased ovenproof dish and spread it out evenly. Tear the lemon leaves lengthways, or break the bay leaves in half, and stick them into the meat mixture. Beat the eggs and milk together and pour over the meat.
  5. Bake for 35 to 40 minutes at 180 C until the custard has set.
  6. Serve hot with yellow rice, carrots with orange sauce and boiled green beans.

Nutritional information per portion:

Calories: 304 kcal
Protein: 29,3g
Fat: 13,7g
Chol: 140,8mg
Fibre: 1,4g
GI: low (38)
GL: 6

Blueberry Muffins

Blueberries are wonderfully versatile fruits. They are great eaten fresh or cooked in pies or muffins and if you have a surplus in season, freeze them quickly and they won’t lose their valuable nutrients. Fresh blueberries are one of the best sources of vitamin C.

Makes 9 small muffins

  • 250g (9oz) wholegrain plain flour
  • 2 teaspoons baking powder
  • 25g (1oz) raw cane sugar
  • 150ml (1/4 pint) skimmed milk
  • 1 medium egg
  • 2 tablespoons vegetable oil
  • 200g (7oz) blueberries – fresh or frozen
  1. Preheat the oven to 180C/350F/gas mark 4.
  2. Line nine holes of a muffin tray with paper muffin cases.
  3. Mix the flour, baking powder and sugar together in a large mixing bowl.
  4. In a separate bowl, whisk the milk, egg and oil together. Make a well in the centre of the flour and quickly fold in the liquid then add the blueberries.
  5. Divide the mixture between the muffin cases and bake for 25-30 minutes until risen and golden. You can test whether the muffins are cooked by lightly pressing one; if the top springs back, they are ready.

Per muffin:

141 kcal
4g fat
0.5g saturated fat
0.15g sodium

Source: Antony Worrall Thompson’s GI DIET

Sugar Free Date Muffins

Makes 24 muffins

  • 300g dates, chopped
  • 250ml (1 cup) boiling water
  • 10ml (2 tsp) bicarbonate of soda
  • 2 extra large eggs
  • 30ml (2tbsp) oil, macadamia, walnut, carotino or canola
  • 15ml (1 tbsp) vanilla essence
  • 250ml (1 cup) plain fat free yogurt
  • 2 small apples, peeled and grated
  • 125ml (1/2 cup) fat free milk
  • 500ml (2 cups) cake flour
  • 15ml (3 tsp) baking powder
  • 5ml (1 tsp) salt
  • 250ml (1 cup) oat bran
  1. If you are using the compressed block type of dates, break the dates apart. Place them in a bowl. Pour the hot water over them and stir in the bicarbonate of soda. Set aside.
  2. Preheat the oven to 220 decrees celcius. Line two 12-hole muffin pans with paper cups or spray with non-stick cooking spray.
  3. In a large mixing bowl, beat the eggs until light and fluffy.
  4. Add the oil, vanilla essence, yogurt, grated apples and milk, and mix until just blended.
  5. Sift the cake flour, baking powder and salt on top of the egg mixture. Add the oat bran and mix well.
  6. Mash the soaked dates, or puree them if they are still too firm to be mashed by hand. add them to the batter and stir until thoroughly mixed.
  7. Spoon the mixture into the muffin pans or paper cups.
  8. Place them in the oven and reduce heat to 190 degrees celcius, then bake for 25 minutes.
  9. Take the muffins out of the oven and leave to cool in the pans for a few minutes. Turn them out and place them on a cooling rack to cool completely.
  10. Store in the fridge for up to 3 days.

Nutrients per muffin

GI 61
Carbohydrates 22g
Protein 3g
Fat 2g
Calories 149
GL 13
Fibre 2g

Banana Bread

This is a tasty basic cake that has many uses – in a trifle, lunch boxes, as muffins, party food and even for breakfast.

Cuts into 16 slices, or makes 16 muffins

  • 30ml (2 tbsp) oil, canola, macadamia or avocado
  • 190ml (3/4 cup) soft brown sugar
  • 3 eggs, preferably omega-3 rich
  • 60ml (4 tbsp) skimmed milk
  • 1 apple, grated finely (with or without skin)
  • 3 ripe medium bananas
  • 295ml (1 cup + 3 tbsp) cake flour
  • 10ml ( 2 tsp) baking powder
  • 2.5ml (1/2 tsp) salt
  • 125ml (1/2 cup) oat bran
  • 125ml (1/2 cup) ProNutro, whole-wheat, original or apple bake
  1. Preheat the oven to 180 degrees C. Lightly grease a bread pan (10cm x 20xm).
  2. In a large mixing bowl, mix the oil and sugar together.
  3. Add the eggs and milk and beat well.
  4. Grate the apple, mash bananas with a fork and add to the oil and sugar mixture.
  5. In a separate bowl, sift the flour, baking powder and salt together. Add the oat bran and ProNutro and mix well.
  6. Add the dry ingredients to the fruit and egg mixture.
  7. Mix throughly, using a wooden spoon. Do not overmix, but make sure that all dry ingredients are moistened.
  8. Spoon into the greased bread pan.
  9. Bake for 70 minutes, or until a skewer inserted in the centre comes out clean.
  10. Remove from the oven and leave to stand for 10-15 minutes before turning the loaf out. Leave to cool completely on a cooling rack.

Cook’s Tips

  • To make banana peanut butter muffins, spoon a little batter into each individual muffin cup, add a small blob of peanut butter (1/2 t), then spoon more dough on top, to make it almost full. Bake for 30 minutes.
  • Leftover banana bread can be used to make trifle.

Dietitian’s Notes

  • Overmixing any cake batter increases the digestibility of the cake, which in turn increases the absorption rate of glucose or GI.
  • Please note that the GL per slice of cake is 14, so make sure that you slice the banana bread thinly and eat not more than one thin slice.
  • This is a very moist cake and does not need any buttering.
  • The peanut butter muffins will be higher in fat than the loaf because of the added peanut butter. Peanut butter is a monounsaturated fat, however, which is a healthier choice of fat (2g fat more per muffin).

Nutritional Information Per Slice
GI lower 61
Carbohydrates 23g
Protein 3g
Fat 3g
Fibre 2g
Calories 120kcal
GL 14