Heart food

By admin
11 February 2014

Eat your way to good health.




  • 500 g or 4 thick hake fillets (or any firm, white fish fillets)
  • grated rind and juice of 1 lemon
  • fish spice to taste
  • 45 ml grated Parmesan cheese
  • 4 Pro-vita biscuits, crushed
  • 30 ml Flora pro.activ margarine
  • 30 ml chopped parsley Preheat the oven to 200 °C.
Season the fish with lemon juice and rind, and fish spice. Place the fillets on a greased baking sheet. Mix the Parmesan cheese, biscuit crumbs and melted margarine and sprinkle over the fish. Place in oven and lower the temperature to 180 °C. Cook the fish for 10-15 minutes, depending on its thickness, until done and the crumb layer is crisp. Sprinkle with parsley and serve with mashed potato and a green salad or steamed green vegetables. SONJA KOS 14 JAN


  • 500 g chicken breast fillets, cut into 2-3 cm cubes
  • ½ pineapple, sliced
  • 4 baby marrows, cut into thin ribbons
  • 4 tortillas
  • 20 ml Flora pro.activ
  • tzatziki and tomato salsa for serving


  • 125 ml fresh coriander, chopped
  • 125 ml fresh mint leaves, chopped
  • 3 garlic cloves, crushed
  • 1 red chilli, chopped
  • 1 thumb-size piece of fresh ginger, grated
  • grated rind and juice of 1 lemon
  • salt and freshly ground pepper to taste
Place the marinade ingredients in a mortar and crush until smooth with a pestle. Add olive oil to make it more fluid. Rub into the chicken cubes, making sure all the cubes are well coated. Marinate in the fridge for an hour. Fold up the marrow ribbons and arrange separately with the chicken cubes and pineapple pieces on the sosatie skewers. Braai the sosaties over moderate coals for about 10 minutes until done. Spread the tortillas with Flora pro.activ. Remove the chicken from the skewers and arrange in the centre of each tortilla. Add a spoonful of tzatziki and salsa and roll up. Serve immediately.SONJA KOS 14 JAN


  • 4 chicken breasts
  • 4 thick slices of day-old ciabatta bread
  • 20 ml Flora pro.activ
  • ½ cucumber, cubed
  • 400 g cherry tomatoes, halved
  • 4 ripe Roma tomatoes, cubed
  • 1 yellow and 1 red pepper, roasted and sliced in strips
  • 1 red onion, finely sliced
  • 50 ml whole, blanched almonds, toasted and chopped
  • 12 black olives, halved and seeded
  • handful basil leaves, shredded
  • 1 x 410 g can brown lentils Salad dressing:
  • 45 ml olive oil
  • 30 ml red wine vinegar
  • salt and freshly ground black pepper to taste
  • 1 clove garlic, chopped
  • grated rind of 1 lemon
Preheat the oven to 200 °C. Beat the chicken breasts slightly flatter or roll them with a rolling pin. Brush with olive oil and season with salt and freshly ground black pepper. Fry in a heated griddle pan for about 3 minutes until golden brown and done. Tear the chicken into smaller pieces. Spread the ciabatta with Flora and cut it into cubes. Arrange on a baking sheet, place in the oven and roast until golden brown and crisp. Mix the cucumber, tomatoes, onion, peppers, almonds, olives and basil together. Salad dressing: Place all the ingredients in a screw-top container and shake well. Add the chicken, lentils and bread to the salad and sprinkle with salad dressing. Season and serve. SONJA KOS 14 JAN


  • 500 g minced lean beef
  • 80 ml raw oats
  • 1 onion, grated
  • 1 Granny Smith apple, grated
  • 60 ml chopped parsley
  • 1 egg, beaten
  • 15 ml tomato puree
  • 20 ml balsamic vinegar
  • 20 ml Worcester sauce
  • salt and freshly ground black pepper to taste
  • 4 wholewheat hamburger rolls
  • 10 ml Flora pro.activ
Mix the mince, oats, grated onion and apple and parsley together with a large fork until thoroughly blended. Add the beaten egg, tomato puree, balsamic vinegar and salt and pepper to taste and mix. Form the mince mixture into patties. Heat olive oil and Flora pro.activ in a non-stick pan and fry the patties over moderate heat until golden brown and done. Spread the rolls with Flora pro.activ. Serve on wholewheat rolls spread with Flora pro.activ, together with lettuce, tomato, gherkin and onion. SONJA KOS 14 JAN


  • 400 g wholewheat spaghetti
  • 125 g broccolini or ordinary broccoli florets
  • 125 g young, thin green beans or asparagus
  • 125 ml peas
  • 10 ml Flora pro.activ
  • 5 ml olive oil
  • 1 x 200 g salmon fillet
  • rocket leaves for serving

Blanch the vegetables in boiling, salted water until al dente and drain. Stir the Flora pro.activ through the vegetables and set aside. Heat the olive oil in a pan and fry the salmon with the skin side down for about 5 minutes. Put on the pan’s lid and steam the fish for a few minutes until light pink. Flake the salmon. Cook the pasta until done. Mix the salmon and vegetables through the hot pasta, garnish with rocket and serve.

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