Recipes

Super tasty meatballs in tomato sauce

Posted by on Aug 4, 2013 in Recipes | 0 comments

This dish is a crowd pleaser.  Perfect for a cosy winter meal.  Super tasty, super nutritious and great for the whole family. Ingredients 500g lean minced beef 70g (1 cup) fresh breadcrumbs 80mls (1/3 cup) skim milk 2 green chillies, deseeded, finely chopped 1 tsp ground cumin Salt and freshly ground black pepper, to taste 2 x 400g tins chopped tomatoes 2 cloves garlic, crushed 2 tbsp olive oil 3 tbsp parsley, chopped Method Place the beef, breadcrumbs, milk, green chillies and cumin in a bowl and mix until thoroughly combined.  Season with salt and pepper and roll into small balls (about 1.5cm).  Set aside. For the sauce, place the oil in a wide saucepan over low to medium heat, add the chopped garlic and cook gently for 5 minutes until lightly golden but not brown.  Add the chopped tomatoes and simmer gently for 5 minutes.  Add the meatballs and continue to simmer for another 10 minutes, turning occasionally, or until cooked through.  Stir through the chopped parsley and serve over pasta, cous cous or fresh crusty bread. This tasty recipe combined with your daily dose of Zycia Natal Nutrients will help ensure a good balance of important nutrients for a healthy Mum and healthy...

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Cauliflower and Walnut Soup

Posted by on Jul 28, 2013 in Recipes | 0 comments

Cauliflower is a good source of choline, which is essential for healthy brain development.  Combined with walnuts for extra protein and essential fatty acids, this makes a delicious winter warming soup.  This tasty recipe combined with your daily dose of Zycia Natal Nutrients will help ensure a good balance of important nutrients for a healthy Mum and healthy bub. Ingredients 1 cauliflower, cut into florets 1 onion, chopped 500ml vegetable stock 2 cups skim milk 3 tbsp walnuts, lightly broken river or sea salt and freshly ground black pepper sweet paprika for garnish Method Place the cauliflower florets, onion and stock in a large saucepan over high heat.  Bring to the boil, cover and simmer for about 15 minutes or until cauliflower is tender.  Add the skim milk and walnuts then blend with a hand held blender or food processor until smooth.  Season to taste and garnish with a sprinkling of sweet...

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Broccoli and Almond Soup

Posted by on Jul 11, 2013 in Recipes | 0 comments

Super easy, super tasty and super healthy!  Packed with folate, choline and B vitamins, I always have some of this delicious soup in the freezer for a quick winter lunch or dinner.  Even if you got some non broccoli fans at your place, you’ll be surprised.  Combined with your daily dose of Zycia Natal Nutrients, this tasty dish will help ensure a good balance of important nutrients for a healthy Mum and healthy bub. Ingredients 750g broccoli florets 1 litre veggie stock 1/2 cup ground almonds Sea salt and ground black pepper Method Pour the stock and the broccoli florets into a saucepan, bring to the boil and simmer for 5 – 7 minutes or until just tender.  Add the ground almonds and stir through.  Using a hand blender or food processor, blend until smooth.  Divide into serving bowls and...

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Honey and apricot pots

Posted by on Jul 2, 2013 in Recipes | 0 comments

Healthy, nutritious and delicious, this easy dish is a family fave! Ingredients 250g dried apricots 200ml freshly squeezed orange juice 2 tsp honey + a little extra for topping! 170g thick natural yoghurt 1 tbsp almonds, lightly crushed Method Place fry pan over medium heat, dry fry the lightly crushed almonds for 2 – 3 minutes or until golden.  Set aside.  Place the apricots, orange juice and honey in a small saucepan.  Simmer for about 8 – 10 minutes or until apricots are soft and plump, remove from heat and set aside to cool.  Once cooled, place the fruit evenly in 4 small serving pots, then top with the yoghurt and lastly sprinkle with the toasted almonds and drizzle with honey. This tasty dish combined with your daily dose of Zycia Natal Nutrients will help ensure a good balance of important nutrients for a healthy Mum and healthy bub....

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Moroccan spiced fish stew

Posted by on Jun 2, 2013 in Recipes | 0 comments

This delicious winter warming dish is one of my favorites!  A dinner staple in our house.  Packs a flavour punch, full of nutrients.  Sounds exotic and impressive for a dinner party but actually really easy! Ingredients 1 tbsp olive oil 1 onion, finely diced 1 fennel bulb, finely sliced 1 red chilli, deseeded and diced (leave out if you prefer a milder dish) 1 cloves garlic, grated or crushed 1/2 tsp sweet paprika 1/2 tsp ground coriander pinch saffron threads 1 x 400g tin chopped tomatoes 2 bay leaves 1 cup (250ml) fish stock or seasoned water 300g small new potatoes, quartered 500g rockling (or other firm white fish), cubed in 2cm pieces 50g baby spinach leaves 1/4 cup fresh coriander leaves, roughly chopped Method Heat oil in a large saucepan over medium heat.  Add the onion and fennel and stir for 3 – 4 minutes until softened.  Add the chilli, garlic and spices, stiring well for another 1 – 2 minutes until fragrant.  Add the tomatoes, bay leaves and stock.  Bring to the boil, then add the potatoes and cook for 10 – 15 minutes untl potatoes are tender.  Add the fish and allow to cook for 5 – 10 minutes until fish is cooked through.  Stir through the spinach and coriander until wilted, then serve over steaming rice or cous cous or serve with crusty bread. This tasty recipe combined with your daily dose of Zycia Natal Nutrients will help ensure a good balance of important nutrients for a healthy Mum and healthy...

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Easy Lamb Stew

Posted by on May 16, 2013 in Recipes | 0 comments

A hearty, nourishing dish for Mum, bub and the whole family.  This easy meal can even be blended up and enjoyed by your little one, 6 months plus!  This tasty recipe combined with your daily dose of Zycia Natal Nutrients will help ensure a good balance of important nutrients for a healthy Mum and healthy bub. Ingredients 1 tablespoon olive oil 2 cloves garlic, crushed or finely grated 1 large bown onion, chopped 2 carrots, sliced 2 sticks celery, sliced 500g lamb shoulder, diced 1 litre, low salt chicken or vegetable stock 2 x 400g can diced tomatoes 2 x 400g can chickpeas (or mixed beans if preferred) 1/2 cup flat leaf parsley, chopped Method Heat oil in a deep saucepan over medium heat.  Add garlic and onion, cook for 2 – 3 minutes.  Add carrot and celery and stir well for 3 – 4 minutes until onion has softened.  Add the lamb, stock and tomatoes and bring to the boil.  Reduce the heat and simmer covered for 1 hour or until lamb is tender.  Or transfer to a slow cooker and allow to cook on low.  Stir in parsley before...

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Berry Banana Smoothy

Posted by on May 15, 2013 in Recipes | 0 comments

Bananas are a good source of the important pregnancy nutrient choline, and the tofu provides extra protein in this quick, tasty snack.  Enjoy this yummy smoothy any time of day, combined with your daily dose of Zycia Natal Nutrients to help ensure a good balance of essential nutrients for a healthy Mum and healthy bub. Ingredients 1 1/4 cups  orange juice 1 medium ripe banana 1 cup blueberries, blackberries or raspberries (fresh or frozen) 1/2 cup silken tofu Method Place all ingredients into a blender or food processor and blend until smooth.  Pour into a tall chilled glass (ice optional). ...

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Forest Fruit Smoothy

Posted by on May 14, 2013 in Recipes | 0 comments

Smoothies are a great nutritious snack during pregnancy, especially if you’re struggling with morning sickness and don’t feel like eating much.  This one is a favourite of mine, you can play around with the quantity and type of berries depending on your preference.  Combine this with your daily dose of Zycia Natal Nutrients to help ensure a good balance of important nutrients for a healthy Mum and healthy bub.  You might also enjoy our Morning Sickness smoothie on those extra bad days. Ingredients 1/2 strawberries 1/4 cup blackberries 1/4 cup blueberries 3/4 cup natural yoghurt 3/4 cup skim milk 1 tbsp wheatgerm (optional) Method Place all ingredients into a blender or food processor and blend until smooth.  Pour into a tall chilled glass (ice optional). ...

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Creamy Mushroom Soup

Posted by on May 11, 2013 in Recipes | 0 comments

This easy dish is a family favourite and always pleases at dinner parties.  It’s also packed with nutrients including vitamin B12 and vitamin D.  Enjoy this tasty dish combined with your daily dose of Zycia Natal Nutrients to help ensure you’re getting a good balance of essential nutrients to keep you and bub happy and healthy. Ingredients 15g butter 1 red onion, finely chopped 450g button mushrooms, finely chopped 300ml vegetable stock 300ml low fat milk 1 – 2 tbsp fresh tarragon, chopped freshly ground black pepper Method Melt the butter in a large pan, add the red onion and cook over a low heat for 5 minutes.  Add the mushrooms and cook for a further 3 minutes, stirring gently.  Add the stock and the milk and bring to the boil.  Cover and simmer gently for about 20 minutes until the mushrooms are tender.  Add the tarragon and stir through, season to taste with black pepper.  Blend the soup with a hand blender or food processor.  Serve topped with some fresh tarragon...

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Coconut Smoothie

Posted by on May 5, 2013 in Recipes | 0 comments

Coconut water is the new ‘buzz’ drink, used by celebs.  This yummy smoothie combines the goodness of coconut water with a healthy dose of calcium, protein and vitamin C.  Enjoy this tasty smoothie combined with your daily dose of Zycia Natal Nutrients to help ensure you’re getting a good balance of essential nutrients to keep you and bub happy and healthy. Ingredients 1 cup pure coconut water 1 cup natural Greek yoghurt 1 cup mango chunks (frozen or fresh) 1/4 orange juice 2 cups ice Method Place all ingredients into a blender or food processor and blend until smooth.  Pour into a tall chilled glass (ice optional). ...

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