Food still has it all!

We are often given warnings, especially by some companies that sell the 'milkshake' diets, that our food is toxic and poor in nutrient content. They imply that we will all be much better off drinking their shakes rather than eating what Mother Nature has to offer. Ha!

But then on the other hand, some food purists are forecasting that we are all going to develop all sorts of cancers and ambiguous genitalia because of all the chemicals in our foods. They stress that 'organic' is the only way to live. Well, that would be more than excellent, but organically grown produce is not always within reach of all of us, so what now?

Now we face reality. The truth is that not all chemicals and food additives are harmful. Some serve a very useful purpose. Another truth is that, although most producers use pesticides and chemicals in varying degrees, there are still more than sufficient levels of nutrients in fresh or frozen produce to justify their daily consumption! In fact, while the war between producers and food purists continues to rage, scientists have concluded that any potential risk from chemical residues is still outweighed by the benefit of the reduction in chronic diseases and nutrient deficiencies when adequate amounts of fruit and vegetables are consumed.

Avoiding foods for fear of consuming artificial chemicals will definitely result in a high-protein diet, as well as a diet high in fatly, sugary foods. The inevitable conclusion of such a diet is obesity and the resultant long-term diseases related to it, as well as malnutrition. Besides, sugar, starch and meat products are not free from added chemicals. So there, Eat your fresh produce!

Salads: sink or swim

Salads don't guarantee leanness. You can and probably often do, go right over the top with what goes into your salads. Again, establish beforehand what your intention is when you want to eat a salad: is it to be a meal on its own, an addition to the main course or a starter?

Most salad ingredients offer abundant nutrition and very few kilojoules. A large, 100 g pack of lettuce leaves contains a humble 67 kilojoules. Other green vegetables such as baby marrow, green pepper, cucumber and broccoli contain (on average) around 100 kilojoules per 100 g. Thus, enjoying a medium-sized salad bowl filled with a salad made of these ingredients, dressed with an oil-free dressing, will provide you with no more than about 140 kilojoules. This is a real bargain in the healthy slimming stakes. But go one further and dress the salad with two tablespoons of a simple, basic vinaigrette (oil and vinegar) dressing. Instantly you have 'bulked out' your salad with an additional 840 kilojoules - kilojoules you cannot taste as you would taste say a slice of rye bread or a baked potato (that you could enjoy with your salad), and kilojoules that cannot make you feel any fuller.

The plot thickens more when you take the sink-or-swim decision to add delicacies to your salad: cheese, meat, eggs, oily fish and olives. When you want to add any or all of these delicacies, go light on the dressing. Use an oil-free dressing. Furthermore, regard this kind of all-in-one salad as a meal rather than an addition to your meal. In that way you will balance the scales and not experience that sinking feeling when you weigh yourself the following day and find that you have consumed far-far more fat kilojoules than you were aware of. Even a simple, mixed vegetable salad, if dressed heavily with an oily or creamy dressing, will cause your kilojoule intake to soar and your once-crisp, fresh salads to be drowned in fat limp and unappetising.

The bottom line is this: if you choose to have something light such as a salad, keep it light.

Desserts: the big guilt trip

Desserts tend to evoke more feelings of guilt than any other item on the menu. And we know the reason why: most desserts are laden with fat and/or sugar and dessert is not really necessary to satisfy the appetite. It is the proverbial 'cherry on the cake'. Many of us have the mindset that we are only entitled to dessert if we have been 'good'. And very few of us ever feel that we have been 'good', because we feel that being overweight is already a symptom of being 'bad'. So we don't really feel entitled to it, but we have it anyway; it's irresistible; we are addicted to sugar. Then we feel bad about having had it and the guilt trip sets in, a guilt trip that can only be alleviated by some chocolate. By then we feel we are in so deep already that we might as well go all the way - another example of the vicious obesity cycle in full motion!

Follow a few simple rules about dessert and banish the guilt.

• Regard dessert is part of the menu, not 'over and above' it. Then, plan your menu accordingly, bearing in mind that the sugar and fat content of the dessert must make up part of the total intake of fats and carbos of the meal. In this way you will create the correct balance.

• Trade in sugar for fruit. Many fruits offer an abundance of natural sweetness, reducing the need for extra sugar in the recipe.
• If your recipe requires sugar, go for fructose. It is a natural fruit sugar with a very slow GI, thus keeping your blood sugar levels more even and thus preventing a further sweet craving later on.
• Trade in cream for yoghurt. Even Greek yoghurt contains much less fat (and therefore kilojoules) than cream. It also tastes cool and refreshing on the palate, ideal after any meal.
• Trade in ice cream for frozen yoghurt or sorbet. The fat content and therefore the kilojoule content is much less.
• Bear balance in mind. A heavy meal warrants a very light dessert - such as sorbet or fruit salad with yoghurt - and a light meal might justify the enjoyment of a small portion of richness - such as cheesecake or chocolate mousse.
• Don't have an all-or-nothing approach. It leads to a feeling of being deprived and that leads to bingeing. Have some - but just a little - and enjoy it without any guilt. Remember, guilt trips could cause hunger pains!

Dukkah-Crusted Fish with Cucumber Salad

Dukkah is an Egyptian nut and seed mixture. Eat on bread, sprinkle over salads and vegetables, or use to coat fish. It keeps well in an airtight jar, so mix a reasonable quantity at a time.

6 x 180 g portions filleted, firm white fish, skinned and sliced on the diagonal

freshy squeezed lemon juice, salt,

milled black pepper, butter

lemon wedges for squeezing

Dukkah

250 g sesame seeds

125 g coriander seeds

125 g hazelnuts, roasted and skinned

75 g cumin seeds

Cucumber Salad

1 English cucumber

salt

1 red onion, finely sliced

1 fresh red chilli, seeded and finely chopped 10 ml sugar

50 ml freshly squeezed lemon juice

Dukkah: Roast all the ingredients separately in a dry frying pan. Grind in a hand mill or blender, keeping the mixture coarse (don't allow the nuts and seeds to become oily). Mix and store in a sealed bottle.

Cucumber Salad: Make ahead so that it can drain and chill; it is best within 2 hours of preparing. Finely slice the cucumber (a mandoline works best), sprinkle with salt and pile in a sieve. Set aside to drain for 10 minutes.

Rinse with cold water and spread on a cloth to dry. Mix in a bowl with the onion, chilli, sugar and lemon juice. Cover and chill.

To Serve: Sprinkle fish with lemon juice, season with salt and pepper, roll in dukkah and fry in sizzling butter in a non-stick frying pan, turning once. As it's thinly sliced, the fish cooks in a minute or two.

Place on warm plates and serve with cucumber salad and lemon wedges. Serves 6

Pomegranate's Pickled Fish

This is well worth making in large quantities, as it improves with keepin and has a fridge life of two weeks, if kep well covered.

1,5 kg yellowtail, kabeljou or geelbek (Cape salmon), filleted and skinned

200 ml vegetable oil

1 kg onions, finely sliced

15 ml fresh, well-made masala

5 ml fennel seeds

5 ml coriander seeds

5 ml black peppercorns

2 ml whole cloves

4-5 bay leaves, preferably fresh

125 g dried apricots

500 ml red or white wine

(red gives a deeper colour to the dish)

10 ml coarse salt 75 ml vinegar

30 ml brown sugar

Place fish in a baking dish which allows sufficient space for the sauce.

Heat the oil in a large saucepan and fry the onions very slowly until they begin to colour; allow about 30 minutes, so the onion becomes nice and sweet.

Stir in the masala, fennel, coriander, peppercorns, cloves and bay leaves, fry for about 30 seconds, then add the apricots, wine and salt. Simmer very gently uncovered for about 20 minutes (or longer) until the flavour is just right; the wine reduces and the oil begins to thicken the sauce; don't rush things!

Add the vinegar and brown sugar. Check and adjust the flavour if necessary.

Set the oven at 200 °C. Pour sauce over the fish, cover with foil and bake for 20 minutes. Pierce with a fork to see if the fish is-nearly done; if not bake for 5 minutes more (cooking time depends on the oven and the baking dish, but remember that the fish will continue to cook as the sauce cools).

Cool completely, then cover and refrigerate for at least a day before serving.

To Serve: Offer as is, or serve on salad leaves with home-made mayonnaise. Serves 10 as a starter or light lunch

Oysters Grilled with Basil Butter

For those who wouldn't dream of eating anything raw, try this interesting, simple recipe; the wonderful flavour of fresh oysters enhanced by a flavourful topping.

24 large, plump oysters 150 g soft butter

100 ml chopped fresh basil leaves

75 ml grated Parmesan cheese

2 cloves garlic, crushed

freshly squeezed juice of '12 lemon

Heat the oven grill. Open the oysters, discard the top shell and place on a baking tray.

Blend together the butter, basil, Parmesan cheese, garlic and lemon juice.

Top the oysters with the mixture and grill until bubbling. Serve with crusty bread to mop up the heavenly juices. Serves 4

Prawn and Calamari Salad

The delicious flavours in the dressing compliments the delicate flavours of prawns and calamari in this colourful, ever-popular summer salad.

300 g large prawns, shelled and deveined 300 g calamari tubes, well cleaned

and cut into rings

500 ml water

60 ml dry white wine

5 ml salt

5 ml olive oil

assorted salad leaves

6 carrots, cut into thin strip

6 ribs celery, sliced

1 red pepper, seeded and finely sliced

1 green pepper, seeded and finely sliced 6 spring onions, chopped

'/2 English cucumber, cut into strips

¹12 spanspek, skinned, pipped and sliced finely shredded fresh basil leaves for garnish

Dressing

125 ml Mayonnaise (page 211)

125 ml plain yoghurt

freshly squeezed juice and finely grated rind of 1 small lemon

45 ml chopped fresh fennel 2 ml crushed green ginger 2 ml Tabasco sauce

2 ml crushed cumin seeds 2 ml wholegrain mustard 2 ml coarse salt

milled black pepper

Dressing: Mix together the mayonna and yoghurt. Add the remaining ingredients and blend well. (This will keep for up to a week in the fridge.)

Bring the water, wine, salt and olive to a rapid boil in a medium saucepan.

Add the prawns and calamari rings simmer for 1 minute. Drain and chill w

To Serve: Line a salad bowl with le leaves. Toss the carrot, celery, red a green pepper, spring onion and cu

in 45 ml of the dressing. Pile onto t salad with spanspek on top.

Toss the seafood with enough dress' to coat well, heap into the centre an garnish with Basil.

Serves 6-8 as a starter

Healthy Dieting Protein Recipe

Protein Omelette

• 4 eggs
• 1/4 cup milk
• Pinch salt
• Freshly ground black pepper
• 1 teaspoon mixed herbs olive oil to spray

Salad to serve

Blend all ingredients together. Pour into a hot pan that has been sprayed with a small amount of olive oil. Allow mixture to cook through or place under grill to finish cooking on top. Top with whatever filling you want, grill to heat through and then fold in half. Serve with a fresh salad.

Try any of the following toppings: salmon, mixed blanched vegetables and a small amount of Parmesan cheese; mashed kumara (with olive oil and sliced pickled ginger), baby rocket, tomato and feta cheese; tuna, mushrooms, capsicum and Parmesan cheese.

Baked Salmon Loaf

• 2 x 440 g cans of salmon (drained)
• 1/2 cup fresh wholemeal breadcrumbs
• 4 tablespoons ground nuts*
• 4 tablespoons tomato paste
• 1 large onion, finely chopped
• 2 cloves garlic, crushed
• 2 small zucchini, grated
• 1 carrot, grated
• 3 free-range eggs
• 3 tablespoons chopped fresh basil or 1 tablespoon mixed herbs olive oil to spray

Green salad and brown rice to serve

* could be LSA - linseeds, sunflower seeds and almonds, or ground pecan nuts or walnuts.

Mix all the ingredients together thoroughly. Spray or brush the inside of a loaf tin with olive oil and fill with mixture. Bake in a moderate oven (around 180°C) for approximately 35-40 minutes. Serve with salad and brown rice.

Fruit Smoothie

• 200 ml milk
• 200 ml water
• 1/2 cup frozen or fresh blueberries
• 1frozen or fresh banana
• 1 dessertspoon flaxseed oil
• 1/2 cup silken tofu or 2 tablespoons whey powder
• A couple of ice cubes (optional)

Blend all ingredients in a blender.

Experiment with all fruits: they taste great and the flaxseed oil helps make the smoothie smooth and creamy as well as providing essential fatty acids.

Note: Blueberries are an excellent antioxidant. They are fantastic in fruit smoothies

Soy Recipes - Ageless Egg Salad

Even without the eggs, the dish is still high in protein.

• 1 pound tofu, cubed
• 1/2 onion, minced
• 1 stalk celery, chopped
• 1/4 cup chopped sweet honey pickles or pickle relish
• 1 teaspoon chopped parsley
• 1/2 teaspoon dill
• 1/4 teaspoon mustard
• 1/4 teaspoon turmeric
• 1/4 teaspoon celery seed
• 1 dash sea salt or seasoning of your choice, to taste
• 2 tablespoons Tofu Ageless Mayonnaise

1. In a large mixing bowl, toss all of the ingredients together lightly.
2. Chill and serve on a bed of greens, stuffed in pocket bread, or on a slice of whole-grain bread.

Variation: In place of pure mayonnaise, use equal parts of plain yogurt and mayonnaise with a little honey or other sweetener added.