Tag Archives: healthy

healthy potato bake

healthy potato bake

healthy potato bakeIndulge yourself – without the guilt!

I always crave a potato bake but I know that with each bite, the cream heads straight for my hips. Not good! So I decided to make this more healthy, yet equally delicious potato bake by replacing the cream with stock and adding a thin layer of parmesan as a topping. The thyme and onion add loads of flavour and in my opinion, this is as satisfying as its creamy rich cousin.

Healthy potato bake with onions and thyme
(4 – 6 portions)

1 kg potatoes, peeled and finely sliced (best to use a mandolin slicer)
200 g onions (1 big onion), peeled and finely sliced (again use your mandolin slicer)
leaves of three sprigs of fresh thyme
300 ml stock (you can use either chicken or vegetable)
freshly ground black pepper
50 g parmesan cheese, finely grated

Preheat the oven to 180 °C. Arrange the potatoes, onions and thyme in 40cm baking dish. Season with a little bit of salt and pepper – just be careful if you used store-bought stock – as it is rather salty. Pour over the stock and add the Parmesan cheese on top. Bake for an hour or until potatoes are soft and brown on top.

skinny #bobotie

skinny #bobotie

Skinny bobotie - Anel PotgieterOMW has it just not been freezing cold of late? …And a perfect time to make a piping hot bobotie served with some steaming rice and chutney. Real Cape comfort food for the whole country!

I developed a healthier version of this traditional dish for the South African Mushroom Farmers’ Association who is promoting a 50/50 mushroom to meat ratio – it’s called blendability. It’s rather clever I would say. By following this formula you decrease the total calorie, fat and saturated fat intake without losing any of the flavours that have made bobotie such a national favourite. In fact, mushrooms have a rich umami flavour profile that actually enhances and deepens the flavour of the meat naturally – whilst adding healthful nutrients such as potassium, B-vitamins and antioxidants to every bite. You will also be reducing your sodium intake by 25%.
Skinny Bobotie -Anel Potgieter 2

I would be most interested to know what you might think of this healthy take on a recipe that has been a part of our heritage for so long…

Skinny Bobotie
Serves 6-8

1 thick slice of brown bread, crust removed
80 ml skimmed milk
30 ml olive oil
2 onions, finely chopped
400 g big brown mushrooms, finely chopped
400 g lean beef mince
15 ml mild curry powder
10 ml turmeric
60 ml lite chutney
20 ml white wine vinegar
5 ml salt
30 ml raisins (optional)
6 lemon leaves (optional)
Egg custard
2 eggs
250 ml skimmed milk
pinch of salt

Preheat oven to 180 °C. Soak the brown bread in the milk to soften. Heat the oil in a large non-stick pan and fry the onion until soft and lightly browned. Add the mushrooms and fry until dry. Add the meat and cook for about 10 minutes while loosening it with the back of a fork. Cook until you see no juices in the bottom of the pan. Add the bread, curry powder, turmeric, chutney, vinegar, salt and raisins and mix well. Gently cook for a further 5 minutes. Spoon the mixture into a 25 x 20 cm baking dish or bake in individual dishes. Roll up the lemon leaves and insert them in an upright position in the meat mixture. Beat the eggs and milk together and season. Gently pour the egg mixture over the meat. Bake for 30-35 minutes until the custard has set. Serve with chutney, rice and tomato and onion salad.

#healthy lunch box salad

#healthy lunch box salad

my whole life I wanted to be thinner

Anel Potgieter - Work Salad{my whole life i wanted to be thinner}
In matric I was a size 10, but I wanted to be an 8. In my student years I was a 12 but wanted to be a 10. As time went by, I found myself shopping for clothes in the “fuller figure” department. Such lovely words … “fuller figure”. It kind of makes you feel thinner. But perhaps more importantly, it makes you feel less alone. You actually feel part of the “fuller figure” society.

Over the years, I must have tried every diet under the sun. From the soup diet, low calorie diet, Weigh-Less, Weight Watchers to the diet shakes and the rest. I am also sure some of you can remember those over the counter diet tabs that made your heart beat at a thousand miles an hour?

Well, it is now 2014 and I can with confidence announce that I have won my battle with weight. I may not thinner per se but I have won my psychological battle with weight . How did I do it, you may ask? It required a huge mind shift in order to correct the unhealthy relationship that existed between me and food. It took a journey of deep self-introspection to establish the link between my being and the food choices I had been making.

It was a very difficult and challenging journey of discovery to say the least, yet it was one of the most enriching detours of my life. I discovered that food needn’t be the crutch it always was. Food did not have to be my best friend. But most importantly, I discovered myself! A self-confidant, strong and successful woman. A woman that looked beautiful when she looked at herself in the mirror in spite of the extra kilo’s she carries.

{it’s all about pre-planning}
Today, I eat three balanced meals a day. I had to learn to be organised! Pre-planning here is the absolute key. One needs to know what you are going to eat, and when you are going to eat it. These days, I pack myself a healthy salad to work and the sprinkle it with the best red wine dressing and Maldon salt which I keep in my drawer at work.

Naturally, I do occasionally give-in to the second slice of milk tart or that irresistible portion of home-baked chicken pie. Hell, just yesterday I ate a whole block of chocolate in front of the TV. But, it is okay…. Because I am okay!


#healthy lunch box salad
I always use whatever fresh ingredients I have available in my fridge as well as fresh herbs from my garden. The vinegar and salt I keep in my drawer at work.
  • Cabbage, sliced
  • Cucumber, sliced
  • Carrots, sliced or grated
  • Yellow peppers, sliced
  • Green peppers, sliced
  • Olives
  • Tomatoes, sliced
  • Coriander, chopped
  • Basil, chopped
  • Chicken, from last night's dinner
  • Cannellini beans or chickpeas
  • Salad Dressing
  • Red wine vinegar
  • Maldon salt
  1. Add all ingredients in tupperware and take to work. Then sprinkle generously with Maldon salt and red wine vinegar.