Thursday, 30 March 2017

Creamy tuna pasta

A tasty family pasta dish with built in veggies.

375g dried large shell pasta
2 cups (250g) frozen broccoli
1 cup frozen peas
2 tablespoons cornflour
2 cups milk
1 cup grated cheese
425g can tuna, drained, flaked

Preheat oven to 220°C.
2. Cook pasta in a large saucepan of boiling salted water, until tender, adding peas and broccoli in the last four minutes of cooking time. Drain, reserving half a cup of cooking liquid. Return pasta mixture to pan.
3. Meanwhile, blend cornflour and half a cup of milk together in a jug. Place the remaining milk in a saucepan and bring to the boil. Whisk in cornflour mixture. Bring to the boil. Cook, stirring, for one minute or until sauce thickens. Stir in half the cheese.
4. Add the tuna and white sauce to pasta mixture and stir to combine. Season with salt and pepper. Spoon into a greased baking dish.
5. Sprinkle with remaining the cheese and bake for 20 minutes or until golden.

Tuesday, 28 March 2017

HIV Myths

Despite all the education about HIV and Aids, many people still have wrong beliefs about the disease.

False: Mosquitos spread HIV.
Some people still believe this myth because the virus is passed through blood. But the truth is, although mozzies are annoying – and they definitely help to spread diseases like malaria – a bite from one of these blood-sucking insects will not give you HIV.

False: You can catch HIV by kissing someone who is HIV-positive.
It can happen, but it is very, very rare. HIV is a virus that spread through HIV-infected blood or blood-contaminated body fluids. If you have an open sore in your mouth and you kiss an HIV-positive person who also has an open sore in their mouth, then you could get HIV by exchanging blood with them. HIV is not spread through saliva.

False: HIV is a death sentence.
Thanks to antiretroviral medicines (ARVs), if you are HIV-positive and you receive the correct treatment, you can live a normal lifespan. You have to take your medication though – and you need to follow a healthy diet and lifestyle.

False: You can tell if someone is HIV-positive just by looking at them.
This simply isn't true. Some people develop the symptoms of HIV – including fever, fatigue and muscle aches – soon after they've been infected; but for others, it can take as long as 10 years for those symptoms to appear. The only way to know if you (or your loved one) is HIV-positive is by getting properly tested at your local clinic.

False: Only gay men get HIV.

In fact, across the world – and in our Eastern and Southern African regions especially – men who have sex with men only make up a small percentage of new HIV infections. Most people in South Africa who get infected with HIV are "straight".

False: HIV always leads to Aids.

Yes, HIV is the infection (or virus) that causes Aids... but it's important to know that not everybody who is HIV-positive will end up developing Aids. The current therapies available in South Africa can help to prevent that leap from HIV to Aids – so there is still hope for HIV-positive people.

False: Having sex with a virgin will cure you of HIV.
Wrong. Wrong, wrong, wrong. This dangerous myth has absolutely no medical evidence to support it... and it's believed to be one of the reasons why South African has such a high rate of sexual assaults on young children.

Thursday, 23 March 2017

Spicy mince stuffed peppers

Try this tasty recipe that is healthy and easy to make.

6 medium red, yellow and green peppers
2 tsp oil for frying
400g beef mince
1 large onion, finely diced
½ tsp chilli powder
1 clove of garlic, crushed
1 can chopped tomatoes
1 tbsp of tomato puree
1 beef stock cube dissolved in 250ml boiling water
1 can drained kidney beans
2 cups of cheese
200g cooked rice
Chopped parsley to garnish

Pre-heat an oven to 200ºC.
2. Cut the peppers in half long ways, deseed and arrange on a lightly greased baking tray.
3. Brush the pepper edges with a little oil then put into the oven to pre-cook for 10 minutes then remove to cool.
4. Meanwhile, in a saucepan add in two teaspoons of oil and gently fry the mince until it is brown.
5. Add in the chopped onion, chilli powder and crushed garlic. Cook for five minutes.
6. Mix in the chopped tomatoes, puree and prepared stock and cook for a further 10 minutes.
7. Take the mince off the heat and mix in the drained kidney beans.
8. Sprinkle a little cheese inside each pepper and spoon in the chilli mince mixture.
9. Return the stuffed peppers to the oven and bake for 10 minutes.
10. Sprinkle the remaining cheese over the top of each pepper and top with parsley.

Tuesday, 21 March 2017

Eat more fruit and veg

Up your fruit and veg intake to increase your energy levels, lose weight and improve your overall health.


Fruit and vegetables are low in calories and fat and high in vitamins, minerals and fibre. Regular consumption of fruits and veggies means lower risk of heart disease, high blood pressure, diabetes, obesity, birth defects and many types of cancer.

Eating a variety of fruit and vegetables is essential for keeping your family healthy. Introduce your children to new fruit and veg while they are young and you'll encourage lasting healthy eating habits. To ensure the health of your loved ones, serve them and encourage "Five-A-Day" for better health.

Tips and ideas:
• Fresh, frozen and canned vegetables and fruit can be equally nutritious.
• Be a good role model and your children will follow your lead. Say positive things about the vegetables and fruit that you are eating and your children will too.
• Keep bowls of fruit and vegetables on the kitchen counter.
• Limit fruit juice to one serving per day. Although fruit juice contains vitamins, it is high in calories and sugar. Try diluting your fruit juice with water, or better yet, encourage your family to drink more water instead.
• Add fruit and veg to your sandwiches, from lettuce, cucumber and tomatoes to radishes, onions and carrots.

Tip: Make your own homemade frozen ice lollies for your kids by freezing their favourite fruit or vegetable juice in plastic freezer lollies to enjoy on a sunny afternoon.

Thursday, 16 March 2017

Barbecue chicken and coleslaw rolls

Keep things simple and chilled with some delicious barbecue chicken rolls – perfect for the weekend!

2 tsp olive oil
1 brown onion, sliced
1/3 cup barbecue sauce
4 cups roast chicken, meat shredded
2 cups coleslaw
2 tbsp mayonnaise
2 tsp white vinegar
6 rolls
2 iceberg lettuce leaves, shredded
Coriander leaves, to serve

Heat oil in a small frying pan on medium heat. Add onion and cook, stirring, for five minutes until soft. Remove from heat. Stir in barbecue sauce and chicken.
2. Combine coleslaw, mayonnaise and vinegar in a medium bowl. Season with salt and pepper.
3. Cut the rolls in half and fill with lettuce, slaw and chicken mixture. Drizzle with extra barbecue sauce. Serve sprinkled with coriander leaves.

Tuesday, 14 March 2017

6 ways to reduce your sugar intake

Most of us enjoy something sweet and will treat ourselves to a slice of cake or piece of chocolate. But the reality is that sugar can be found in many unusual places and you're probably eating too much of it. Follow these simple tips to reduce your sugar intake.

1. Drink plenty of water or unsweetened fruit juice instead of fizzy drinks. Dilute fruit juice for kids to reduce the sugar further.
2. Cut down on the amount of sugar you add to your tea, coffee or cereal. Try reducing the sugar you add gradually until you can cut it out all together.
3. Always read food labels and choose food with less added sugar.
4. Limit the amount of sugar your children eat from an early age to help set good foundations for a healthy lifestyle later on.
5. Learn to bake. If you take a look at food labels you'll be surprised at how much sugar is in the packet of biscuits or cupcakes you just bought. Rather find ways to recreate your children's favourite snacks using less sugar or healthier alternatives.
6. Don't make sweets a daily treat. You may think bribing your children with a sweet treat will get them to eat their veggies. But all you're doing is setting a precedent that green foods are bad foods, which they'll be rewarded for eating. Treats can be good from time to time but find healthier alternatives instead. Try giving them frozen grapes or baked apples and save the chocolate for the weekend.

Thursday, 9 March 2017

Cauliflower pizza

Make pizza night a bit healhtier with a cauliflower base and delicious veggie toppings.

2½ cups cauliflower, grated (about half a large head)
1 large egg, lightly beaten
1¼ cups grated mozzarella cheese
2 tbsp grated parmesan cheese
Salt and freshly ground black pepper
¼ cup tomato sauce
1 cup baby tomatoes, sliced in half
1 cup assorted vegetables
2 cloves garlic, sliced
¼ tsp crushed red pepper flakes
Feta (optional)

Line a rimmed baking sheet with parchment paper, and preheat oven to 220ºC.
2. Grate the cauliflower until you have two cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool.
3. Mix in the egg, one cup mozzarella, the parmesan cheese and the salt and pepper. Once combined, pat into a 25cm round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden.
4. Top the pizza with the sauce, a quarter cup mozzarella, baby tomatoes, vegetables, garlic, and red pepper flakes. Bake in the oven for another 10 minutes, until melted and bubbly. Top with crumbled feta before serving.

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