Advice from the experts
Squish

4 budget-friendly tips for mealtimes

The rising cost of living means we are all feeling the pinch when it comes to putting healthy and delicious meals on the table for our families. These smart budget-friendly tips for meals for your little one will help keep your grocery bills in check, without compromising on quality and natural goodness. 1. Plan ahead and shop wisely Before you head to the shops, do a quick audit of your grocery cupboard, fridge and freezer so you only buy what you need. Compare prices at various supermarkets to make sure you make the most of any specials – the easiest way to do price comparisons is to log onto their online shopping apps. And don’t be afraid to try cheaper cuts of meat – if they’re cooked long and slow you can produce a delicious meal.  2. Stock up on staples A good supply of basics in your grocery cupboard is a real cost-saver – it means you can quickly and easily create a meal or snack without heading to the store (or being tempted to get takeaways). Got a tin of butter beans in your pantry? Quickly whip up this Bean Dip and serve with mini pitas or veggie sticks.  And remember, having a selection of Squish 100% Fruit and Veg Puree pouches in your pantry means you’ll always have a meal on hand for your little one. They are designed to be the perfect portion size and fit easily into your handbag or nappy bag if you’re heading out with your baby or toddler. Squish Purees are filled with quality ingredients and are free of nasties like preservatives, colourants and flavourants – plus they have no added cane sugar.  3. Cook batches of food and freeze The freezer really is your friend when it comes to saving money – and time! Next time you’re cooking a mince or chicken dish, double the recipe and freeze half. Freezing also means you can cut back on waste. Instead of throwing out veg that are past their prime, use them to make a soup or stew and freeze in meal-size batches. This Easy Veggie Sauce is a real winner too. It’s made with Squish 100% Mixed Veg Puree and can turn rice, mashed potato or pasta into a goodness packed meal in a jiffy. Cook up a batch and freeze in smaller portions for extra convenience.  4. Maximise leftovers With a little imagination and a few pantry basics, leftovers can be transformed into a delicious meal for your toddler. Stir Squish 100% Veg Puree through leftover pasta, rice or mash, add shredded chicken or tuna and pop in the microwave to heat through. Squish Puree pouches all come with a resealable screw-on lid, which means you never need to waste a drop. Use what you need, then pop in the fridge to use later. They’re available in a variety of flavours, including Squish 100% Butternut + Carrot; Sweet Potato, Apple + Cinnamon; Apple, Beetroot + Guava; and Pear + Sweet Potato.

September 7, 2022
RediscoverDairy

Cooking with Dairy – Less waste and more goodness

Milk, maas, cheese and yoghurt are frequently essential components of our family meals, adding not just flavour and texture but high nutritional value.  Dairy offers us a nutrient-dense option packing a punch with high-quality protein well-balanced with carbohydrate and fat, as well as important nutrients such as calcium, phosphorus, potassium and vitamins.  From young to old, dairy offers benefits to every family member.   When it comes to planning meals and managing the monthly food budget, dairy products also offer incredible flexibility and versatility.  Dairy can literally feature in any meal of the day – from yoghurt and fruit at breakfast, the cheese in a lunchbox sandwich to the heart-warming lasagne for family dinner.  Dairy can be used to enhance the nutritional value of a meal or snack, as well as improve the flavour and texture of a dish. Getting more from dairy, while avoiding food waste It helps to keep track of the ‘use-by’ dates on dairy products.  Many dairy products such as milk, yoghurt and hard cheeses freeze well, so, if it looks like there is going to be a surplus, divide into portions and freeze beforehand.  In these tough economic times, when we are trying hard to make the budget stretch, it helps to have some tips for making good use of leftover milk and other dairy, for instance: To save costs substitute milk for cream in soups and sauces. Add leftover or slightly soured milk to other soup and sauce recipes, as well as to your stock for risotto for a creamier result. Use any surplus of milk to bake bread, muffins, pancakes or cake.  It can also be used for dessert in a custard sauce or sago pudding or treating the kids to a cup of warm milk before bed. Turn a cup of leftover milk into a buttermilk substitute by adding it to a teaspoon of white vinegar and lemon juice.  Stir gently and let it stand before use. When it comes to leftover hard cheeses such as cheddar and gouda, cut off any mould that has developed, about one centimetre deep, and still use the remainder. Don’t discard the rinds of hard cheeses such as parmesan and pecorino.  Instead add them to soups and stocks while they cook.  They add a delicious umami flavour and slightly thicken soups and sauces.  Remove the remaining rinds before serving. Smart hacks for cooking with dairy Dairy such as yoghurt, cream, milk, crème fraiche and full-fat cream cheese should be added to sauces, soups and other dishes over a low heat and gently stirred in.  Dairy-based sauces such as a bechamel, cheese or custard should similarly be prepared over low to moderate heat, and boiling should be avoided. Yogurt, milk, cream and sour cream can benefit from a touch of flour during cooking to ensure that it doesn’t separate into curds and whey. Maas, buttermilk and yoghurt can all be used to tenderise meat and chicken.  Lactic acid in dairy helps to soften inexpensive cuts of meat giving you a more succulent result.  Marinate meat and chicken with dairy overnight or for a couple of hours in a covered dish kept in the fridge.  Dairy-marinated chicken is excellent for braaing, potjies, frying and oven-baking. Yoghurt is an excellent addition to soups, stews, sauces and curries.  Fold it into the dish gently over a low heat to maintain its rich and creamy consistency. Swop buttermilk or maas for milk in recipes for omelettes, flapjacks and pancakes for a fluffier result. To prevent your veggie quiche from turning out too watery, sprinkle a little flour over the veggies and then replace all or half the milk with cream, maas or double-cream yoghurt. Use yoghurt as a substitute for oil or mayonnaise in dips, salad dressings and sauces. Yoghurt is ideal for freezing and makes excellent frozen lollies for kids and yoghurt bars for the whole family. Swop buttermilk or maas for coconut milk in curry recipes for a creamier, flavourful result. Here are some Rediscover Dairy recipes that are perfect for cooking with maas, using left over milk, using dairy in salad dressings and baking with dairy: Amasi Pot Bread  Buttermilk Ranch Dressing Citrus Baked Sago Pudding Creamy Amasi Baby Marrow Soup For more dairy ideas join the Rediscover Dairy Facebook page: www.facebook.com/RediscoverDAIRY

August 30, 2022
RediscoverDairy

Everyone snacks, but not everyone thinks before they snack!

Our on-the-go lifestyle has made snacking a way of life for adults and kids. When it comes to snacking, you want to satisfy your child’s hunger and taste buds, but still help them make smart choices, shifting the focus to mindful snacking. Mindful snacking means being conscious of meeting nutritional needs; adding functional benefits like increasing energy, controlling appetite and getting the nourishing goodness from fibre, protein, vitamins, minerals and probiotics; but still providing guilt-free pleasure and indulgence. Dairy is a very accessible and affordable snacking option to include. There are a variety of dairy products available that make ideal snacks, like yoghurt, cheese and flavoured milk. Here are five reasons to choose dairy as a snack: Dairy products are convenient, tasty and versatile snacks that are ideal for any time of day, especially when you are rushed. Dairy products are a source of key nutrients. You need nutrients every day to keep your body healthy. Children love the taste of dairy. Include it in their lunchbox.  Dairy products contain lots of nutrients in a single product, which is money well spent. Milk and flavoured milk are ideal thirst quenchers after school sport. Maretha Vermaak, registered dietitian at Rediscover Dairy says: “Choose maas, milk, flavoured milk or drinking yoghurt as a beverage; add cheese to any sandwich or serve crackers and cheese as an afternoon snack; eat yoghurt in between meals and freeze the yoghurt in summer for a yoghurt lolly; and don’t forget to add fresh fruit to your yoghurt snack.” Planning for your weekly snack allocation will ensure that there is always a healthy snack available and will save you from those ‘I’m so hungry’ stops at stores and unplanned snack spending.  Follow Rediscover Dairy on Instagram and Facebook for more dairy ideas, tips and recipes.

August 17, 2022
Squish

Turn leftovers into tasty toddler suppers

With a little culinary creativity, last night’sleftovers can be transformed into a quick and easy supper for your little one. These recipes will help you make tasty suppers in a flash – and help you cut back on food waste (and your grocery spend) too. It’s a win-win for everyone! CREAMY TUNA PIE This dinner is so delicious and easy, it is worth cooking a little extra mash each time you make it so that you have leftovers for this toddler-friendly fish pie. We used Squish 100% Mixed Vegetable Puree, but it will be as yummy with Squish 100% Butternut + Carrot. Squish 100% Fruit and Veg Purees allow you to conveniently add natural goodness to your toddler’s mealtimes. They’re made using quality fresh fruit and veg and contain no preservatives, colourants or flavouring, so they’re as good as homemade, just minus the fuss! Ingredients 1 cup mashed potato 1 x 110 ml Squish 100% Mixed Vegetable Puree 1 x tin tuna, drained 2 Tbsp milk 1 Tbsp grated cheddar, for topping Method Stir drained tuna, and Squish Puree into leftover mashed potato, mixing gently. Add milk to make the mixture more creamy. Place mixture in ramekins and top with grated cheese. Bake in the oven at 180° for around 15 minutes until heated through. TIP: Got a little leftover cooked chicken in the fridge too? Switch the tuna for shredded chicken and follow the same method. VEGGIE SAUCE Leftover cooked pasta loves this sauce – and so does mash! This is also a great way to use up the leftover Squish 100% Fruit and Veg Purees you may have in your fridge too. You can use a mixture of them to make up the required amount – this recipe is forgiving so you could use a little more or a little less too. All Squish Purees come with a convenient resealable screw-on lid, so you don’t need to waste a drop. Just use what you need then pop it back in the fridge for later. Ingredients 2 Tbsp olive oil 1 medium onion, finely chopped 1 clove garlic, crushed 1 x 410 g can Rhodes Quality Chopped & Peeled Tomatoes 1 x 110ml Squish 100% Butternut + Carrot Salt and pepper 2 Tbsp basil leaves, finely chopped Method Heat the oil in a medium saucepan. Add the onions and fry until softened. Add the garlic and fry for a few minutes more. Add tomatoes and Squish Puree. Simmer over low heat for 15 minutes or until thickened. Remove from the heat, season to taste and stir in the fresh basil. TIP: This sauce freezes well. Make a batch and divide into meal-size portions so you can just grab out of the freezer and use when needed. CHICKEN AND VEG RICE The convenience of Squish 100% Fruit and Veg Puree means you can always serve your child a nutritious meal, no matter how little time you have – especially when you have other tasty leftovers on hand too! This recipe uses cooked rice and chicken.  Ingredients 1 cup cooked rice 100g chicken, shredded 1 x 110 ml pouch Squish 100% Apple, Sweet Potato + Sweetcorn Method Heat a small saucepan over medium heat, adding a dollop of butter. Add rice and chicken and fry briefly. Add Squish Puree and continue stirring until heated through.  TIP: Having ready-cooked chicken breasts in your fridge is the key to easy suppers. Steam a batch on Sunday night so you’re prepped for the week. You can add to leftover rice, mash or pasta and stir through a pouch of Squish 100% Veg Puree.  

August 3, 2022
NutriPure

It’s cold and flu season once again- here’s how to attain winter wellness with Nutripure

During the course of the Covid-19 pandemic, seasonal colds and flu performed somewhat of a vanishing act. And while it seemed perplexing at the time, it made complete sense: We stayed at home, wore face masks when we went out, washed and sanitised our hands, and practiced social distancing. Think about how quickly a cold or flu passes through the office or school classroom… Many of us worked and taught our kids from home.  When lockdown restrictions were at the toughest, we didn’t have the opportunity to pass germs around, and as a result, it was not just the spread of Covid-19 that was limited, but also the spread of other viruses, including that of the common cold and flu.  Now that South Africa and the rest of the world have eased lockdown restrictions, and many parts of life have returned to normal, there seems to be a resurgence in winter colds and flu, with many of us getting the sniffles for the first time since the start of the pandemic.  But getting sick in winter is not inevitable. One of the most important things you can do to protect yourself against viruses is to boost your body’s immune system. The immune system protects the body from potentially harmful substances by recognizing and responding to antigens (these are substances, usually proteins, on the surface of cells, viruses, fungi, or bacteria).  When your immune system is strong, you are less likely to get sick, and when you do get sick, you are likely to get well quickly. When your immune system is weak, your body struggles to fight off viruses and bacteria, which may lead to more serious illnesses and pose long-term health risks. Our immune systems are influenced by various factors and a healthy lifestyle is one of the most important things to build up strong immunity: Get enough rest Getting enough good quality sleep can boost the immune system and increase immune system function, so be sure to get your eight hours! Exercise Regular physical activity is vitally important for a healthy body. When you exercise, it gets your body’s immune cells moving, via white blood cells, to other locations in the body where viruses and bacteria may be identified.   Stay hydrated Drinking adequate water (about 6 – 8 glasses per day) helps to carry oxygen to your blood cells and helps to remove toxins from the body. This prevents a build-up of toxins which may negatively affect the immune system. Consume the right nutrients While we need to take a holistic approach when attempting to increase our immunity in winter, it is important to note that diet and nutrient intake is one of the most important factors to consider. If your body does not get the right vitamins and minerals, your immune system could be compromised. In terms of diet, that means consuming plenty of fresh fruit and vegetables (especially those that are brightly-coloured as they are rich in antioxidants!), lean protein, fibre, and healthy fats. It also means limiting your salt and sugar intake. However, the truth is, that even when we follow a healthy diet, we might still lack essential nutrients. Modern farming methods and the use of pesticides as well as the use of GMO practices mean that a lot of our fresh foods may not be as nutrient-dense as they used to be. Some water-soluble vitamins are also lost in the cooking process.  To ensure our bodies get all the nutrients we need to build up a strong immune system, it is recommended to take a good quality supplement daily. For adults, we recommend: NutriPure Immune Support (R135.00) has been carefully formulated with 6 essential vitamins and minerals: Vitamin C, Vitamin D, Vitamin B6, Vitamin B12, Zinc, and Selenium. Together, these vitamins and minerals play a critical role in the maintenance of good health. NutriPure Multivitamin Complete (R135.00) has been specially formulated for adults. Each NutriPure Multivitamin gummy contains a balanced dosage of 12 essential vitamins and minerals. NutriPure Vitamin D3 (R135.00) helps maintain strong bones and teeth, It is also great for the immune system and is known to aid in the fight against viruses. For the kids, we recommend: NutriPure Kids Immune Support+ (R110.00) contains a unique blend of 6 essential vitamins and minerals that all contribute to the normal function of the immune system.  NutriPure Kids Multi Vitamin Complete (R110.00). Multivitamins contribute to the normal function of the immune. Each NutriPure MultiVitamin gummy contains 11 Essential Vitamins & Minerals. NutriPure Kids Vitamin C (R110.00). Vitamin C contributes to the normal functioning of the nervous system, normal energy-yielding metabolism, and the reduction of tiredness and fatigue. One NutriPure gummy contains 80mg of Vitamin C which is 100% of the daily recommended allowance. Why NutriPure? NutriPure gummies are made with real fruit juice, making them extra soft and juicy.  Gluten-Free No Artificial Flavours No Artificial Colours No Milk, Wheat, Eggs, Nuts No Artificial Sweeteners No GMO ingredients No Preservatives NutriPure products are available at Clicks, Dis-Chem, Takealot.com, Faithful to Nature, selected Spar and Pick n Pay stores. Website: www.nutripure.co.za

August 2, 2022
RediscoverDairy

Value of flavoured milk for children – choose smartly!

Think about the role of your milk children’s diet. Are they getting enough of the essential nutrients needed to grow and stay healthy? When choosing a drink for your child, you should consider both hydration and nutrient content. A sweetened drink that provides nine essential nutrients, like flavoured milk, is a wiser option than a high sugar, low nutrient beverage. Flavoured milk is a tasty, nutrient­ rich choice for a growing child! Did you know?  Flavoured milk contains the same essential nutrients as unflavoured milk, including calcium, potassium, phosphorus, protein, vitamins A and B12, riboflavin and niacin. Flavoured milk is liked by children and helps them achieve the requirement of three dairy servings daily.  Studies have shown that consuming low-fat or fat-free flavoured milk can boost adolescents’ intake of nutrients without adding unnecessary energy to their diets. Flavoured milk helps meet nutrient needs: Maretha Vermaak, registered dietitian at Rediscover Dairy, says: “During adolescence, children often decrease their milk consumption while increasing their intake of soft drinks. Scientific evidence shows that bone fracture risk is three times higher in girls who drink carbonated beverages and seven times greater in physically active girls who consume both carbonated and non­carbonated drinks.”  Some parents are reluctant to offer children flavoured milk because it is sweetened.  However, according to the American Dietetic Association increasing the palatability of nutrient­dense foods and beverages by sweetening can promote diet healthfulness. Flavouring and sweetening milk does not take away its nutrients.  When you compare a glass of low-fat milk to that of flavoured milk, the nutrients are still present and the differences between the two are not significant: Comparison of low-fat flavoured and unflavoured milk Facts Flavoured milk is rich in nutrients, meaning it contains many nutrients in relation to its energy content. Although it is sweetened, it does not add empty kilojoules to the diet. Milk – flavoured or unflavoured, full-cream, low-fat or fat-free, provides three of the five nutrients that fall short in children’s diets, namely calcium, potassium and magnesium. Studies showed people who drank flavoured milk had higher calcium and nutrient intakes compared with those who did not drink flavoured milk. Flavoured milk can increase children’s overall milk consumption. The protein in flavoured milk increases satiety, contributing to the feeling of fullness. Research has shown flavoured milk to be a good rehydration and recovery drink after sport. For more information visit www.rediscoverdairy.co.za or follow Rediscover Dairy on Instagram (rediscoverdairy) or Facebook (RediscoverDAIRY)

July 13, 2022
RediscoverDairy

Add “Cheesy Breakfast Cups with Amasi” to your weekly meal plan

Planning ahead for the week’s breakfast meals and school lunchboxes helps to keep healthy eating on track and is much easier on the grocery budget than daily tuck shop money or those last-minute runs to the local store for emergency lunchbox items. Planning also helps to ensure that these meals include nutrient-rich whole foods and fresh, seasonal produce. This Rediscover Dairy “Cheesy Breakfast Cups with Amasi” recipe, created by food stylist and busy mom Leila Saffarian, can be a healthy, nutrient-rich breakfast (or breakfast-on-the-run) or a great addition to the school lunchbox, together with a yoghurt, some biltong and fresh fruit.  They are a popular because: They are easy to make They can be made on a Sunday for the week ahead The kids can get involved in choosing their favourite ingredients  The recipe can be adapted to include veggies They are a great protein boost including egg and dairy Amasi, milk or yoghurt can be used They are great for portion control – two of them are perfect for a fast-growing tween and contribute towards the daily protein and calcium requirements. They are versatile and can be used as a post-sport snack or for those ‘I’m hungry’ before supper is done moments. See here how to make the “Cheesy Breakfast Cups with Amasi”: Ingredients 3 Tbsp (45 ml) softened butter 2 Tbsp (30 ml) olive oil 1 small onion finely chopped 1 small red pepper deseeded and diced 100 g baby/ cocktail / Rosa tomatoes halved 200 g sliced button mushrooms Salt and pepper to taste 4 Tbsp roughly chopped fresh basil For the egg custard: 8 large eggs ¼ cup (60 ml) Milk or amasi or double cream yoghurt Salt and pepper to taste ½ cup (125 ml) grated cheddar cheese Instructions Preheat the oven to 200°C. Grease a silicone or 12-hole muffin tin with 3 Tbsp (45 ml) softened butter, place on a baking tray and set aside. Add 2 Tbsp (30 ml) olive oil to a medium, non-stick frying pan over high heat. Add the onion and fry for 1-2 minutes to soften. Add the red pepper and tomato halves and continue to cook for a further 5 minutes until softened, stirring every few minutes. Add the sliced mushrooms and cook for a further 5 minutes. Season with salt and pepper to taste. Remove from the heat and stir in the basil. For the egg custard, in a medium bowl, combine the eggs, milk / or Maas/ or yoghurt, season with salt and pepper and add the grated cheddar cheese. Whisk well to combine. Add the cooked vegetables to the egg custard, whisk well and divide the egg mixture between the muffin tin. Place the muffin tin into the oven to bake for 25-30 minutes, or until the egg mixture is set and golden on top. Remove from the oven and allow to cool in the tin before unmoulding. Nutrition Facts Per Cheesy Breakfast Cup Serving Size: 150 g Amount per Serving Energy:  1009 kJ Fat: 19.4g Protein: 11.5g Calcium: 118 mg Visit https://www.rediscoverdairy.co.za/resources-and-tools-2/recipes/

July 4, 2022
RediscoverDairy

Children and dairy: a healthy combination

Encouraging healthy eating patterns in childhood already sets the stage for habits that will endure throughout life. Good nutrition affects children’s health and well-being throughout their development, from conception to adolescence. Children who eat well develop lively minds and strong, active bodies.  Including a variety of foods from all the food groups will give children the energy and nutrients they need. Here are some ideas: Offer plenty of vegetables and fruit every day and include beans and legumes (e.g. baked beans) in meals at least three times a week.  To ensure sustained energy, make unrefined and minimally processed starchy foods part of most meals. These include wholegrain bread, cereals or porridge and root vegetables such as potatoes and sweet potatoes. Include milk, amasi or yoghurt in meals each day and use other dairy products such as cheese and flavoured milk to help children meet their calcium needs. Choose full-cream milk for children. Lean meat, fish, chicken, eggs or alternatives for meat, such as peanut butter or cheese, can be eaten daily. Dairy: a source of essential nutrients for children Dairy products are an important part of a healthy, balanced diet and help to improve overall nutrient status. Children and adolescents should have 3–4 servings of dairy every day. Milk and other dairy foods deliver a unique package of many nutrients important for children’s development. These include high-quality protein, minerals such as calcium, potassium, phosphorus, magnesium, zinc and iodine, and vitamins A, B12 and B2. Dairy products contain vitamin B12, which contributes to good physical and cognitive development.  During childhood and adolescence, bones need good-quality protein, calcium and vitamin D to become strong. Dairy products are considered the best dietary source of calcium and provide good-quality protein at the same time. With 20–30 minutes of sunshine per day children will get all the vitamin D they need. High-quality protein in milk and dairy foods contains many essential amino acids and many bioactive ingredients, which help children grow and develop strong, healthy muscle tissue.  Many observational studies also suggest a positive link between dairy intake and dental health. Eating cheese and yoghurt particularly appears to help protect against dental caries in children. Dairy is for everyone There is a dairy product to suit everyone’s taste and dietary preferences. In fact, dairy complements most meals! Browse our recipe selection for easy mid-week meals and consider these tips to make dairy part of your family’s diet: https://www.rediscoverdairy.co.za/resources-and-tools-2/recipes/    Add milk to cereal at breakfast. Make a fruit smoothie using fresh fruit, plain yoghurt and milk. Cheese and yoghurt are convenient snack options. Offer cold milk, flavoured milk or drinking yoghurt instead of cold drinks or energy drinks. Prepare sauces with milk or amasi or add them to soup. Stir smooth cottage cheese into soup or mashed potatoes. Spread cottage cheese on wholewheat bread or rolls as part of a tasty sandwich filling.  Make a healthy snack platter with fresh vegetables, fruit and cubes of cheese.

June 15, 2022
RediscoverDairy

How dairy helps you to provide affordable, nutrient-rich lunchboxes

The weekday challenge is all about finding the balance between our work, school, home and family demands.  Facing severe time constraints and competing agendas, we have to still find the smart ways to help our kids eat well, avoid unnecessary snacking and be as physically active as possible during the weekdays.  This highlights the importance of starting each day with a healthy, nutrient-rich breakfast – even if that’s breakfast on-the-run, or just popping a yoghurt and a fresh fruit in your handbag for your kids to snack on the way to school.   Planning our kids’ school lunches and snacks for the school week helps to keep healthy eating on track and keeps our focus on providing them with nutrient-rich whole foods, making sure we are including fresh, seasonal produce.  Taking time to prepare for making school lunchboxes at home, using the many good ideas and time-saving hacks that are easy to find, is also far easier on the pocket than giving them money for tuck shop foods, which do not always adhere to healthy eating guidelines. This daily attention to eating well and developing the habit of being physically active every day is critical for South African children. ‘Be active!’ is one of the South African Food-based Dietary Guidelines.  Studies have shown that childhood obesity and overweight are increasing rapidly.  In addition, nutritional deficiencies and the resultant stunting of normal childhood development and growth are still prevalent in South Africa.  Maretha Vermaak, Registered Dietitian at Rediscover Dairy says, “Undernutrition includes protein-energy malnutrition and a number of micronutrient deficiencies. The health consequences of undernutrition include stunted physical growth and delayed mental development. These conditions affect millions of people, especially in the developing world, where approximately 60% of deaths among children under the age of five years are associated with undernutrition.  Like many other parts of the world, South Africa faces a double burden of disease where overweight and obesity as well as undernutrition can occur in the same country, the same communities and even in the same household.” The 11 South African Food-based Dietary Guidelines provides a simple framework to help maintain a healthy diet, assist in keeping weight in check and make nutrient-rich food choices.  They highlight five types of food that should be included in our daily diet – starchy foods as part of most meals; plenty of vegetables and fruit; legumes such as dried beans and lentils; dairy such as milk, maas and yoghurt; lean meat, eggs, fish and chicken.  Too often though, the typical South African diet is found to have little variety of foods and a low intake of vegetables, fruit and dairy, while processed foods, sugary and salty foods as well as drinks high in sugar are consumed all too regularly. The benefits of whole foods Whole foods are foods that are minimally processed or not processed at all, such as fresh vegetables and fruits, milk, eggs, whole grains and legumes.  The benefits of whole foods are that they are naturally complex, nutrient-rich foods providing a spectrum of nutrients that our bodies need to maintain healthy functioning. The health benefits from whole foods are more than the sum of its nutrients.  Taking charge of school-day lunches and snacks Good lunchbox choices for learners in primary school take into consideration both their nutritional needs and their priorities at break time.  Most young kids look forward to the bell because what they most want to do is run out and play.  Therefore, lunchbox foods need to be easy to handle and consume.  Your child’s stage of development is also a factor to think about.  Teens can be weight conscious, and they also often have a big need to fit in and be perceived as cool. Planning healthy options for lunchboxes by shopping for whole food ingredients over the weekend and prepping lunchbox ideas when you have the time avoids last minute decisions, which tend to be less healthy and more costly.  It helps to have a variety of suitable, convenient and nutrient-rich options on hand, and to involve your kids in planning their school lunches and snacks.  Think also about portion control if your child needs to manage their weight or is striving towards a healthier weight.   Keep your focus on both the nutritional value and convenience of your lunch box choices.  For example, adding a dairy component to a lunchbox such as a small full-cream yoghurt or a portion of cheese is easy to do, and it will boost their daily intake of vital nutrients such as calcium and Vitamin A. Flavoured milk is a great alternative to an energy drink after sports practice. It helps to rehydrate, refuel and repair and at the same time provides all the important nutrients provided by milk. Of course, budget is also a big consideration, and making up lunchboxes at home has the advantage of being more cost-effective than providing cash for takeaways and tuck shop snacks.   Cost, convenience and nutritional value – what are the options? Maretha Vermaak and Dr Hester Vermeulen, a specialist in consumer economics at the Bureau for Food and Agricultural Policy (BFAP) have teamed up to give some examples of school lunchboxes that are affordable, easy to prepare at home and nutrient-rich: Cheese, ham, lettuce and mayo sandwich on low GI bread plus an apple and 250ml UHT milk – R22,59 Hester says: “This choice is good nutritional value for money. It’s a top option containing good quantity of energy(3123kJ), protein (32g), fat (43g), and calcium (677mg). It is also high in fibre.” Maretha says: “Make sure you choose full cream milk so your child gets the benefits of Vitamin A as well.” Peanut butter sandwich on brown bread with flavoured milk plus an apple – R14,49 Hester says: “This cost-effective option provides good quality protein and the highest fibre content.” Maretha says: “This lunchbox meals will help your child to sustain their energy levels after break time and also gives them a good boost of calcium (531mg), which is

June 1, 2022
RediscoverDairy

The Sushi Sandwich, a great lunchbox idea!

No matter their income, many South African families fall short of the recommendations for 2 to 3 servings of dairy a day.  However, given the versatility of dairy, it is really easy to include it in meals, snacks, drinks and lunchboxes.  The Rediscover Dairy Sushi Sandwich is a great addition to any lunchbox (big and small). We love it because: It is versatile, because different food items can be included.  It is a powerhouse lunchbox snack – high fibre, raw veggies and protein all in one. It is easy to eat, because each piece is  bite size, so can adjust to different levels of appetite. It includes dairy and counts towards the recommended 3-A-DAY intake – you can used full fat, plain or flavoured cream cheese or cheese spread or even cottage cheese (plain or smooth).  It is easy to make, so the kids can help and use their favourite ingredients. It can be made with high fibre, low GI brown or white bread. It caters to many different tastes and ingredients can include sticks of cheese, cream cheese, chicken, julienne vegetables (carrots, peppers, cucumber and baby marrow) and avo. It can include a combo of protein and veg and it a great way to include a daily raw veggie portion. The raw vegetables pair well with hard cheeses like gouda, cheddar or even feta and a protein like chicken, smoked chicken, tinned fish, salmon or beef strips. See here how to make the Sushi Sandwich. INGREDIENTS (1 Serving) 2 slices (2 x 30 g) of white bread, crusts removed 4 Tbsp (24 g) cream cheese or cheddar cheese spread A quarter red pepper (30 g), deseeded, thinly sliced A quarter carrot (20 g), peeled and thinly sliced TO SERVE Sweet chilli sauce to serve Cheese wedges to serve Raisins to serve Fruit to serve INSTRUCTIONS Place the bread on a clean, flat surface. Using a rolling pin, flatten the bread slightly. Spread the cheese spread evenly over the bread slices, leaving a 2 cm border along 1 edge. Top with red pepper and carrot strips (or any other fillings). Roll up to enclose filling and slice each roll into thirds. Serve with sweet chili sauce.

May 20, 2022
Parenting Hub

HOW TO MANAGE YOUR BABY’S PORTION CONTROL

Managing a baby’s portion control can be tricky, especially if you are a new parent. However, this can be made easy if you have the right equipment in your feeding arsenal! Take a look at why portion control is important for your child, and how to get it right with the perfect plate. Developing Healthy Habits Through Baby Portion Control From an early age, your child is picking up on how to interact with the world. Therefore, instilling a healthy relationship with food is vital for your baby. Portion control can help your child avoid: Diabetes Obesity Anorexia Bulimia  All of the above mentioned health problems can be linked to the practice of overeating – which is scary.  The Do’s And Don’ts Of Baby Portion Control Below are a number of suggested habits to get yourself into to strengthen your baby’s portion control: Do Allow Self Feeding: This will help your baby develop not only a good relationship with food, but also the ability to determine when he or she is satisfied. Do Try Various Flavours: This will allow you to suss out which are your little one’s favourites, and will allow your baby to widen their pallet. Do Make Use Of A Divide Plate: If you don’t know the first thing about baby portion size, get something to guide you along the way. Don’t Encourage Plate Completion: This is a grave mistake made by many parents. Encouraging your child to finish a whole plate of food may give them a poor relationship with food, as they are being forced to continue eating even once they are full. Rather ask them if they are satisfied and have had enough. If they say yes, trust them on this.  Don’t Use Food As A Rewards System: This will also deepen an unhealthy relationship with food. Rather than coaxing them into doing something with the promise of a sweetie, reward them in other ways.

May 12, 2022
RediscoverDairy

Have milk, maas or yoghurt every day

There are excellent reasons why the whole family should add milk and other dairy products such as milk, amasi, yoghurt or cheese to their daily diet. They taste great and are packed with a unique combination of many important nutrients, which work together as a team to give you GO throughout the day and help keep your body healthy.  Dairy – a nutrient power pack All dairy products are nutrient rich, giving you many of the important nutrients your body needs.  The good-quality protein in dairy helps children grow and supports bones and muscle building throughout life to keep you strong.  The natural sugar in milk (lactose) is a valuable source of energy, which helps to get you through the day. It can also aid recovery after exercise, to enable you to work just as hard next time.    A single cup of milk gives you a third of your daily calcium needs for strong bones and teeth; almost half your vitamin B12 needs to keep your brain alert; and a quarter of your potassium needs so that your heart stays healthy and your blood pressure in check.  Full-cream milk also delivers vitamin A, which is essential for good eyesight and to help protect you against disease.  Whether you choose milk, amasi or yoghurt, you will get all these nutrients in a single serving – and some vitamin B2, magnesium, phosphorus and zinc – to keep your body healthy.  Get the power of milk on your side The South African food-based dietary guidelines recommend that a healthy diet should include milk and dairy every day. Health authorities all over the world say the same. So, be sure to include MILK and dairy foods such as AMASI, YOGHURT and CHEESE in your daily diet. These foods are tasty, convenient and affordable, and can be used in many different ways so that you can get all the goodness of dairy.    Smart ideas to ‘just add dairy’  Cook oats with milk instead of water or mix milk into instant oats. Whip up a no-fuss breakfast by adding raw oats to yoghurt the night before and then mixing in some fruit, nuts or even a pinch of cinnamon in the morning. Make a fruit smoothie by blending milk, yoghurt or amasi and your favourite fruit together.  Melt a few blocks of chocolate into a cup of hot milk for a special treat or make a milky coffee to keep you warm on a cold winters evening. Bake scones with milk and cheese, using this easy three-ingredient recipe:  Mix 1 cup of milk, 1 cup of grated cheese and 1 cup of self-raising flour together. Spoon the batter into a muffin tin and bake for 15 minutes at 180 °C.  Use milk to make a hearty macaroni and cheese, a rich white sauce or a smooth custard. Prepare melkkos, with cinnamon and sugar, as a comfort food on a cold day. Spoon a dollop of plain cottage cheese or sour cream onto a baked potato. Sprinkle grated cheese over vegetables, omelettes, tacos or pasta. Mix cheese into mashed potatoes or meatballs for a creamy richness.

May 6, 2022
Parenting Hub

Winter-must haves you’ll need for your baby when the temperature drops

Ask any mom, and she’ll tell you that young children and babies have a list of non-negotiable, crucial must-haves all year round. But winter has a way of turning things up a notch. And we’re not just talking about an increase in clothing and warm layers; like adults, a baby’s skin needs may also change during the colder months, as may their nutritional needs. You’ll probably find that your list of must-haves grows a little longer, as baby needs a few more products to stay healthy and happy.  Here are our winter must-have recommendations for babies and toddlers: Safety first You have a first aid kit in your car, and in your medicine cabinet, so why wouldn’t you have an equivalent kit for baby? We all know that there is nothing predictable about babies, and they can often start to feel unwell at a difficult time, like late at night or over the weekend, which is why it’s essential to have some basic healthcare products available for use at home. And while babies can get sick any time of the year, we all know that winter is notorious for bringing on the sniffles.  Keeping a healthcare kit on-hand means you’ll be able to access a thermometer, nasal aspirator, and other essential items easily and conveniently – no more searching through drawers and cabinets!  Try: Safety 1st Healthcare Kit (R269.95) The Safety 1st Healthcare Kit 11 Pieces comes with all the tools you’ll need to properly see to your newborn’s health needs. It includes a digital thermometer, nasal aspirator, soft toothbrush, medicine dropper, 5 alcohol wipes, an emergency contact card, and a travel case. Immune support As the saying goes, prevention is better than cure. While it’s impossible to prevent babies and children from ever getting sick, it is possible to boost their immune systems by ensuring that they get all the vitamins and minerals their bodies need to function optimally. A healthy and balanced diet goes a long way, but we all know that young children can be picky eaters, which means that they are likely not consuming all the nutrients they need from their food. This is where good quality supplements like NutriPure, which is free from sugar, artificial flavours, colours, and sweeteners make all the difference.  Try: NutriPure Kids Multivitamin Gummies (R109.95). Made with real fruit juice, these delicious gummies help to maintain your child’s immune system and promote overall well-being. It contains vitamins D, B6, B12, & C, as well as Biotin, Pantothenic Acid, and Niacin. NutriPure Kids Probiotics (R164.95) At any age, a balanced intestinal micro-flora is highly important in keeping the body in healthy working order. The healthy bacterial microflora in the gut is a key element for overall well-being.  Each Nutripure Probiotics bear contains 1 billion live cultures to help your child boost his daily culture intake. Nutripure Kids Immune Support Gummies (R109.95) These delicious gummies contain a unique blend of 6 essential vitamins and minerals that all contribute to the normal function of the immune system. Vitamin C, B6, and B12 help to metabolise carbohydrates, fats and proteins and are factors in the maintenance of good health. Preventing and treating dry skin Babies and young children, like adults, are prone to getting dry skin when the temperature drops. Humidity levels are lower in winter, and the water content of the epidermis (the top layer of skin) typically reflects the humidity around it. If left untreated, dry skin may become itchy and uncomfortable, and may flake or even peel. Make sure that babies and children are bathed in warm (not hot) water, as hot water strips the skin of its natural oils and may lead to dryness. We recommend applying a nourishing oil to the skin after every bath, and throughout the day as needed, to lock in moisture. Multipurpose oils, such as those from Jamaican Mango & Lime, are great for softening and moisturizing dry skin. Try: Jamaican Mango & Lime Black Castor Oil Tea Tree (R152.00) has anti-inflammation properties and is made with a blend of pure Jamaican black castor oil and tea tree oil, which softens and moisturizes dry, damaged skin.  Jamaican Mango & Lime Black Castor Oil Vitamins A-D-E (R152.00) promotes hair growth, moisturizes and softens dry skin and treats dry nails and cuticles. Soothe dry lips Dry and chapped lips are common during winter, and you may find that your (and your little ones’) lips need a little extra TLC when the temperature drops. Did you know that nipple cream is a common remedy for dry lips? Multi-purpose, moms can use it, not only to soothe their nipples when breastfeeding but also to protect and treat the whole family’s lips. Try: Medela Purelan™ – Lanolin Cream (R119.95) helps to restore the skin’s natural moisture balance and keeps the skin supple. Purelan is so safe for your baby that it doesn’t need to be removed before breastfeeding. It is dermatologically tested, hypoallergenic and free from artificial additives and preservatives and also gives you fast relief for sore nipples and dry skin. Nappy cream to the rescue Nappy rash can occur any time of the year, but winter poses some extra challenges as baby’s skin is covered in extra layers of clothing and gets less opportunity to breathe. Apply a soothing nappy rash cream after every nappy change to ensure that baby’s skin is soothed and comfortable.  Try: Sudocrem skin and baby care cream, available in 4 tub sizes (400g, 250g, 60g, 125g). The 60g tub (R57.99) is travel-friendly and fits into a handbag with ease. Sudocrem skin and baby care cream heals irritated and sensitive skin so your baby can feel comfortable in their nappy. It is made with a special formulation that contains zinc oxide, is hypo-allergenic, and expertly soothes and restores affected areas. What are some of your baby’s winter essentials?

May 5, 2022
NutriPure

Vitamins to support kids in school

Boost your child’s immunity for the new school year with NutriPure Kids range of gummy vitamins The new school year usually brings about a mix of emotions for parents and children. Excitement, anxiety, apprehension, and relief are just some of the feelings that come into play this time of the year. And while it’s normal for a new school year to be met with a little bit of anxiety, the experiences of the past two years have resulted in heightened anxiety among a lot of families.  The pandemic has put the schooling system, teachers, and families under immense pressure, with fewer school days each year, virtual learning, and more work to cover in a shorter amount of time. Children haven’t been able to spend time with their friends, their sports and recreation clubs were cancelled and they have had to spend more time cooped up at home than ever before. That’s a lot for any adult to deal with, so imagine how big of an effect it has on a child!  With the new school year in full swing, it’s important to ensure that children are getting all the nutrients they need to function optimally while navigating the demands of the school year. Good nutrition, exercise, and naturally sourced supplements can help support focus, brain function, attention span, energy levels, and mental wellbeing. There’s an important factor to consider now that the kids are back in the classroom, and that is their immunity. Due to their young immune systems and their proximity to one another, children are prone to picking up colds and flu. With the added threat of Covid-19, it’s important to ensure that their immune systems are geared up to fight off whatever viruses they may be exposed to. Some of the most important nutrients they will need, include: Vitamin C Vitamin C is a nutritional multi-tasker, responsible for everything from the development of healthy bones and teeth, wound healing, collagen production, and supporting the nervous system. It’s also one of the most important nutrients for one’s overall health. It is a powerful antioxidant that can boost a child’s immunity and help the body fight off viruses.  Vitamin D Vitamin D is an important nutrient for bone and muscle health, as it helps the body absorb calcium and phosphate, which are both essential for strong bones. Recent studies have also shown that this vitamin plays a major role in building and maintaining a child’s immune system and protecting them against colds and flu. Vitamin B12 Vitamin B12 is essential for maintaining the health of blood cells and nerves and also promotes healthy growth. It also supports the normal functioning of the immune system. Probiotics Probiotics promote healthy gut bacteria, which aids absorption of nutrients and support the body’s digestive functions. They also help fight off “bad bacteria” in the stomach, which can lead to diarrhoea and other gastrointestinal problems.  Supplements are not a substitute for a balanced diet, and should only be used to top up any nutrient shortfalls in people’s diets. Help boost your child’s immunity with a good quality supplement that is free from preservatives and artificial additives. NutriPure’s range of gummies makes it easy and fun for kids to get their vitamins and minerals: NutriPure Kids Vitamin C (R110.00) Each of these yummy gummies gives your child 80 mg of vitamin C, which is equivalent to the recommended daily amount.  NutriPure Kids Multi-Vitamin Complete (R110.00) These multivitamin gummies offer a complete health supplement that contributes to the normal function of children’s immune systems and the normal function of many other systems in the body contributing to general wellbeing. NutriPure Kids Immune Support+ (R110.00) NutriPure Kids Immune Support+ gummies contain a unique blend of essential vitamins and minerals that contribute to the normal function of the immune system. Vitamin C, B6, and B12 help to metabolize carbohydrates, fats, and proteins and are essential in the maintenance of good health. NutriPure Kids Vitamin D (R109.00) NutriPure Kids Vitamin D gummies contribute to normal bones, teeth, and the immune system. This supplement supports the normal function of the immune system, the maintenance of bones and teeth, normal muscle function, and the absorption of calcium and phosphorus. NutriPure Kids Probiotic (R153.95) NutriPure Probiotics are formulated with Bifidobacterium infantis & Lactobacillus rhamnosus, two scientifically tested bacteria strains that promote healthy gut bacteria. While nutrition is important all year round, the start of a new school year calls for some extra attention to our children’s health. Trust NutriPure to provide your children with all the immune-boosting nutrients they require.  What sets NutriPure Kids products apart from other supplements? NutriPure gummies are made using real fruit juice, making them extra soft and juicy.  Gluten-Free No Artificial Flavours No Artificial Colours No Milk, Wheat, Eggs, Nuts No Artificial Sweeteners No GMA ingredients No Preservatives NutriPure products are available at Clicks, Dis-Chem, Takealot.com, Faithful to Nature, Spar and Pick n Pay. Website: www.nutripure.co.za

March 3, 2022
Parenting Hub

Fruity back to school lunch box ideas for a healthy start to 2022

Make the morning rush a little easier with healthy lunch box recipes that all kids will love. Plums, peaches and nectarines, known collectively as stone fruit, pack a nutritious punch offering generous helpings of vitamins and other essential nutrients to keep budding learners sharp throughout the day. Make sure your children get their share of nature’s juicy summer bounty by including stone fruit as a snack in their lunch boxes or turn them into delicious, nourishing meals and treats. We all know how fussy children can be when it comes to balancing their daily food intake, so here are some nifty ideas to get nutritious stone fruit into their lunch boxes.  Celebrity chef, Jenny Morris, has created two moreish lunch box salads that tick all the right boxes. Her peach and bulgar wheat salad is a super easy and satisfying meal that can be prepared the night before. It is an absolutely yummy and filling alternative to regular school sandwiches, guaranteed to keep hunger pangs at bay.  Jenny’s nectarine and smoked chicken salad is another substantial lunch box meal your children will tuck into with glee. Bursting with colour and flavour, it is quick and easy to whip up.  For something sweet when energy stores start running low, Jenny’s plum jelly treats are the perfect lunchbox filler. These homemade treats are great for on the go snacking. Karen Hart’s peachy whole wheat muffins are a super nutritious lunch box filler. They are easy to make ahead of time and are sure to stay fresh and go the distance. Plums, peaches and nectarines are naturally sweet super fruit with a low glycaemic index (GI). They are high in fibre and abound in health-giving potassium and vitamins A, C and E, all-powerful antioxidants that protect against disease and help to build healthy minds and bodies. To keep children’s lunches fresh all day, Addis, the original and trusted food storage container brand, has the perfect solution. Addis Clip ‘n Seal lunch boxes come in various  sizes and great colours with a high quality, clip closing design that guarantees an airtight and leakproof seal. They are made in South Africa and are BPA free. Visit www.addis.co.za for more information. Feel inspired by following @juicydelicioussa on Instagram or visit www.juicydelicious.co.za for more tempting stone fruit recipes. Peach and Bulgar Wheat Salad     By Jenny Morris  Serves 4-6 Ingredients:  2 cups cooked bulgar wheat ½ red onion finely diced 2 spring onions with tops finely chopped ½ cup chopped mint 2 large cling peaches washed, stoned and finely diced ½ medium cucumber finely diced ½ cup finely diced red pepper 2 red chillies chopped (optional) Salt and pepper to taste Method: Toss all the ingredients together and add the dressing 30 minutes before serving. Dressing:  ½ cup orange juice ¼ cup lemon juice 1 Tbsp honey ¾ tsp salt Pepper to taste 2 cloves finely grated garlic 1 tsp mustard of your choice ½ cup olive or vegetable oil Method: Stir together all the ingredients except the oil, taste and adjust the seasoning, then whisk in the oil. Nectarine and Smoked Chicken Lunch Box By Jenny Morris Serves 4 Ingredients: 1 cup cooked bulgar wheat Zest of 1 yellow lemon 2 Tbsp chopped mint 1 cup cucumber, chopped or thinly sliced 2 large firm nectarines stone removed and chopped 300g chopped smoked chicken breast 30g toasted almonds chopped Salt and pepper to taste Dressing: ¾ cup mayonnaise 1 Tbsp olive oil 1 Tbsp lemon juice Stir together and season to taste. Method: Place all the ingredients together in a bowl, season with salt and pepper and lightly toss together, add the dressing and stir together gently. Divide into 4 portions and pack into lunch boxes. Plum Jelly Treats By Jenny Morris Makes: 24 – 30 (depending on the size of the mould) Ingredients: 15 plums, halved and stoned ½ cup water  ½ cup caster sugar 6 Tbsp gelatin powder Silicone mould of your choice Non-stick cooking spray Method: Place the plums in a small saucepan with the water and simmer until soft.  Place in a blender and process until smooth.  Strain the liquid through a sieve and return to the pot (alternatively, if you have a juicer, simply juice the fruit and place in the saucepan). Add the caster sugar and dissolve over low heat.  Sponge the gelatin in a little water, according to the package instructions.  Once, sponged, place the gelatin in the warm plum liquid and stir to dissolve. Lightly spray your mould with the non-stick spray and place on a baking tray.  Carefully pour the liquid into the mould – using a jug – and place in the fridge for an hour and a half, or until set. Pop out and enjoy! Whole Wheat Peach Muffins By Karen Hart Makes 12 muffins Ingredients:  1 cup whole wheat flour ¼ cup cake flour 1 ½ cup oats  ½ teaspoon bicarbonate of soda 1 ¼ tsp baking powder ¼ tsp salt ¼ tsp nutmeg ½ tsp cinnamon 11/2 cups peeled and diced fresh peaches or nectarines (2 peaches/nectarines) ⅓ cup buttermilk 1 tsp vanilla extract ⅓ cup honey ⅓ cup sunflower or canola oil 1 egg Extra oats to sprinkle on top (optional) Method: In a large mixing bowl, whisk together the flours, oats, baking soda, baking powder, salt, nutmeg and cinnamon. Stir in the peaches. In a separate bowl, combine the buttermilk, vanilla, honey, oil and egg. Add wet ingredients to the dry ingredients and stir until it is just mixed. Spoon the batter into a 12-hole muffin tin, lined with paper liners. Sprinkle a little oats over each muffin (optional). Bake in a preheated oven of 180ºC for 18 – 20 minutes or until cooked through and golden brown. Cool on a wire rack before serving.

February 4, 2022
Parenting Hub

HAPPY KIDS ARE GOOD KIDS

In the words of Oscar Wilde, “The best way to make children good is to make them happy,” and that’s what the Friends In Your Freezer are intent on achieving through delicious, healthy, fun, and convenient food. Oh, and a chance to win a family holiday worth R50 000 too! Two of the largest brands in the frozen food world are on a mission to create convenient and nutritious mealtime solutions, while bringing fun into the kitchen and onto kids’ plates. Whether their summer holiday was the greatest six weeks of their little lives, or a time spent ranting about having nothing to do, the back-to-school transition is daunting for most children, and more than likely, moms too. Having a stable eating routine with exciting food helps children to look forward to mealtimes, and a nutritious eating routine improves not only their energy levels, but their concentration and mental health too.  McCain and Sea Harvest offer the finest quality frozen fish and vegetables, which are incredibly healthy too. Their produce is harvested at its peak, sustainably sourced and snap frozen within hours to maintain freshness and lock in nutrients, meaning that your little ones not only get to enjoy a delicious meal, but one that’s packed with vitamins and minerals too. “Frozen foods are a convenient and affordable way of incorporating protein and vegetables into your children’s diets. The combination of products that McCain and Sea Harvest offer are sure to satisfy even the most discerning of little palates,” says Jared Patel, the Head of Marketing of the Sea Harvest Group. Get the kids involved in the kitchen and create a fun and fresh (or shall we say, frozen) take on sushi: Fish Finger ‘Sushi’ with Smiles Serves: 4 Prep Time: 30 minutes Cook time: 20 minutes Difficulty: easy Ingredients Fish & Smiles 8 Sea Harvest Fish Fingers 1 x 415 g bag McCain Smiles Sushi 8 slices of brown bread, crusts cut off 40 ml mayonnaise 8 slices of pre-sliced cheddar cheese 1 small cucumber, peeled into ribbons 1 large carrot, peeled and finely grated Dipping Sauce ¼ C (60 ml) mayonnaise 2 Tbsp (30 ml) chutney Method Fish & Smiles Preheat the oven to 200 ºC. Lay frozen Fish Fingers and Smiles onto a baking tray. Place into the oven for 15-20 minutes and cook until golden and crunchy. Alternatively, cook in an air fryer for the recommended time. Allow the fish fingers to cool completely. Sushi Roll each slice of bread with a rolling pin to flatten by half. Dollop roughly a teaspoon of mayonnaise on each slice of bread and spread evenly to all corners. Place a slice of cheese right on the edge of the side of the bread closest to you – this will ensure that there is a margin of bread left on the other side that will stick the sushi roll together. Place a cucumber ribbon on the edge of the cheese that is closest to you followed by a cooked Fish Finger. Top the fish finger with grated carrot, then roll the bread roll away from you to form a neat log shape. Press down on the seam to seal the roll. Trim off the ends off, then slice into 4-5 bite-size pieces of sushi. Repeat the rolling process until you have completed and sliced all of the rolls. Dipping Sauce Mix the mayo and the chutney together and set aside. To Serve Serve fish finger sushi rolls with potato smiles and dipping sauce on the side. Having these Friends In Your Freezer ensures that mealtime planning and creativity in the kitchen isn’t higher grade, so to speak. “Our purpose is to make mom’s lives easier, and kid’s lives happier. The first two months of the year are generally chaotic and there’s no doubt that having frozen meals on hand eliminates the added pressure of meal prep on a busy week night,” says Danielle De Villiers, Senior Brand Manager at McCain.  Purchase any 1 McCain and 1 Sea Harvest product from participating stores and stand a chance to WIN 1 of 4 family holidays valued at R50K each with McCain and Sea Harvest. Competition ends 28 February 2022, T&C’s apply. For more information, visit www.friendsinyourfreezer.co.za, McCain Facebook, McCain Instagram, Sea Harvest Facebook or Sea Harvest Instagram. You can also download this fun activity book filled with puzzles, games and jokes, to keep the kids busy!

February 4, 2022
Parenting Hub

Healthcare tips with NutriPure

With the wide variety of vitamin options available, it’s easy to get frustrated about what your body really needs to perform optimally on a physical and mental level. NutriPure has made it easy for you to understand your body’s essential needs and has broken down the vitamins your body may need the most and why. Read our quick guide about general health concerns and how you could address them by taking NutriPure’s Gummie Vitamins. Boost your overall health  Taking a Multivitamin daily can help with the following: Increase energy levels We can become weak and lethargic if our bodies don’t meet nutritional standards. Taking a multivitamin regularly can help restore energy. Taking a multivitamin and maintaining a healthy lifestyle can help keep you energized and healthy. Strengthens the immune system Multivitamins contain vitamins C, E, and D and are known to strengthen the immune system. Vitamins C and E are antioxidants that help reduce allergy symptoms. Improve brain function Some vitamins and fatty acids slow or prevent memory loss. Vitamins such as vitamin B12 can help restore brain function. Reduce stress and depression B vitamins stimulate the nervous system to produce stress hormones and relieve stress. Adequate intake of vitamins and minerals improves the function of the brain, which governs mood.   Try NutriPure Multivitamin for kids (From R109.95) and NutriPure Multivitamin for adults (From R134.95) contribute to the function of the immune system and the function of many other systems in the body. Each NutriPure Multivitamin complete contains 11 essential vitamins & minerals: vitamin D, B6, B12, C, biotin, pantothenic acid, and niacin help to increase energy levels and strengthen the immune system.   Support your immune system With the recent pandemic and continuous new viruses being discovered, it is vital to keep our immune systems as healthy as possible. A healthy immune system is essential year-round to prevent infections and illnesses. Eating nutritious foods, leading a healthy lifestyle, getting enough sleep, and exercising are the best ways to boost your immune system. Additionally, research has shown that supplementing with specific vitamins and minerals may improve immune responses and protect against disease. Try NutriPure Immune Support + (From R 109.95) and NutriPure Immune Support for adults (From R134.95) have been carefully formulated with six essential vitamins and minerals: vitamin C, vitamin D, vitamin B6, vitamin B12, zinc, and selenium which all contribute to the maintenance of good health.   Vitamin D is a fat-soluble nutrient essential for the health and function of the immune system. Many people are deficient in this vital vitamin, which can adversely affect immune function. Supplementing with vitamin D can improve your immune response. Try NutriPure Vitamin D for kids (From R109.95) and NutriPure Vitamin D3 for adults (From R 134.95) which are excellent for the immune system and are known to aid in the fight against viruses. NutriPure Vitamin D contributes to the following: The normal function of the immune system. The maintenance of normal bones and teeth. The maintenance of normal muscle function. Normal absorption/utilization of calcium and phosphorus.         Probiotics Your body needs certain bacteria to stay healthy. Bacteria aids digestion, absorbs nutrients, and fights off other disease-causing bacteria. A balanced gut is essential in keeping the body healthy at any age. NutriPure Probiotics for kids (From R 109.95) is formulated with bifidobacterium infantis & lactobacillus rhamnosus, two scientifically tested bacteria strains. Each Nutripure gummy contains 1 billion live cultures to help your child boost their daily culture intake.            Apple Cider Vinegar Apple Cider vinegar has many health benefits, including aiding weight loss, reducing cholesterol, lowering blood sugar levels, and improving the symptoms of diabetes. NutriPure Apple Cider Vinegar (From R 159.95) is a great natural Immune Booster. At last, taking, apple cider vinegar was made easy and great tasting. Nutritional highlights: With 500mg of Apple Cider Vinegar per serving for immune support and metabolism Vitamin C for immune health Vitamin B6 for energy-yielding metabolism Vitamin C & B6 to reduce tiredness & fatigue       Reaching your daily vitamin intake can feel like a chore. The NutriPure range is the perfect way to enhance your daily routine anytime, anywhere. Nutripure has now made it even easier for you with their convenient travel-friendly pouches that contain 14 gummies each (R36.95). The pouches come in five different variants. Three variants for kids: Immune Support+ Vitamin C Multivitamin Two variants for adults: Immune Support Multivitamin Nutripure gummies are tasty for kids and adults and come in an all-natural sweet treat with all the best ingredients for you. NutriPure is vegan-friendly, has no sugar coating, and it is GMO-free. Nutripure can be found at Dis-Chem, Clicks, Takealot, and other major retailers.  For more information go to http://nutripure.co.za/

January 13, 2022
Parenting Hub

SCHOOL CHILDREN AND THEIR CHANGING NUTRITIONAL NEEDS

As our kids enter their school-going years their growth is steady, but slower and somewhat less dramatic when compared to the rapid baby-toddler-to-little-person transformation.  It’s an interesting time nutritionally as school-going children tend to be more open to trying different foods and are developing their foodie likes and dislikes.  They are more able and adept at learning about different foods and their nutritional impact, so you can really start communicating with them about the importance of food and healthy eating.  Many of our lifelong dietary habits are rooted in this young life-stage. According to Zelda Ackerman, a registered dietitian and spokesperson for ADSA (The Association for Dietetics in South Africa) the primary school-going age is an ideal time for parents to help set our children up for a lifetime of healthy eating.  She says, “What happens around food in both the home and school is really important not just to ensure optimal nutrition for growing bodies, but to educate our children about how important daily food choices are to our overall health and our abilities to perform well in life.  For instance, balanced nutrition is vital for developing strong bones, teeth and muscles, as well as supporting our immune system to prevent disease.  However, it impacts too on our abilities to focus and learn in the classroom, and to achieve in sports and other physical activities.” Physical growth demands energy, and children’s energy needs are high.  According to another ADSA spokesperson, Vanessa Clarke, also a Registered Dietitian, “These energy needs increase as children get older and are influenced greatly by a child’s level of exercise. As children move through the various school levels, their energy demands will increase which means they need more carbohydrates, protein and fat to support necessary bodily functions and their growth. Children may also require increasing amounts of certain vitamins and minerals as they get older. Some children going through adolescence who are physically active each day may require more energy in the form of calories than even an adult female or male.  It’s also important to remember that children continue to grow and develop well beyond their tweens and during their teenage years into young adulthood.” During your child’s school-going years, it’s essential to get a good start to the day in the form of a sufficient balanced breakfast, even if it is a breakfast on the go.  A balanced breakfast means that the meal includes high-fibre carbohydrates (wholewheat toast, oats, granola), protein (eggs, cheese, yoghurt) and fat (avocado, nut butters, olive oil), as well as vitamins and minerals (fruit and/or veg).  This sets them off to school with a powered up brain and energy to spend.  It’s typical for school-going children to need to eat four to five times a day – their snacks are really important, so don’t skip or skimp on their lunchboxes. What is an optimal school lunchbox? Depending on their school age and their after-school activities, your child’s lunchbox may be their snack or their midday meal.  For older children participating in late afternoon after school activities, their lunchbox may need to contain their morning snack, lunch and afternoon snack.  You need to adjust the quantities based on the day’s schedule and your child’s level of physical activity. In order to ensure the lunchbox is optimal nutritionally, always strive for a balanced snack or a balanced meal containing all the essential nutrients.  Focus on home-prepared wholefoods rather highly processed snack foods. Vanessa offers this suggestion: Include high-fibre carbohydrates such as wholewheat bread, wholewheat wrap or high fibre crackers such as Provitas. Choosing a high fibre option ensures they stay fuller for longer, and have a more sustained level of energy  Add a fruit like an apple, naartjie, banana or nectarine Pop in a portion of vegetables such as sweet pepper strips, cucumber wedges or carrot sticks  Include a protein portion by making a chicken mayo sandwich with the high-fibre bread, or add chicken drumsticks, meatballs, biltong or cheese  Make sure they have their freshly filled up water bottle to meet their fluid needs. You can add a sprig of mint, a lemon slice or a few blueberries if they prefer flavoured water.  Avoid any sugar-sweetened beverages that contribute towards obesity and tooth decay  If your child will be having a longer school day, add extra portions of fruit and veg and raw nuts, and consider including a yoghurt or smoothie. Older children participating in sports may also need an extra wholewheat sandwich and additional lean protein portions to help preserve lean muscle mass. Dealing with the challenges of food at school School tuck shops can be a source of food for your children, but parents need to be aware of what kinds of foods and drinks are on offer.  There are many convenience and snack foods that, although marketed to children, are nutrient-poor and contribute to rising childhood obesity.  School tuck shops that do not have well-informed, dietitian-led healthy eating policies often offer these types of foods because they are popular with children and drive profits.  Zelda says, “Parents need to stand together and approach school governing bodies to raise their concerns about unhealthy food being offered at school. Of course, children like sweets, chocolates, crisps and sugary drinks – and if they are on offer, that’s what they will choose.  School tuck shops need to be committed to only offering healthy food, snack and drink options. A registered dietitian can help parents with a list of healthy tuck shop food and drink options.” Under-resourced South African schools also face school food challenges with many parents concerned about the nutritional quality of the school’s nutrition programme.  Zelda says, “Sometimes, there are problems around the inadequate supply of food to address child hunger, but a persistent issue is the lack of fresh vegetables and fruit.  Here, parents can help to motivate or get involved in the establishment of school food gardens to supplement school meals. Many nutritious vegetables such as spinach, beetroot, tomatoes, beans and butternuts are easily grown by beginner gardeners.  Schools

December 9, 2021
Parenting Hub

Juicy Summer Salads for all Occasions

Summer is here which means more family time spent outdoors braaiing. Eating good food is high on everyone’s agenda, so why not make sure you have a juicy repertoire of salads on the menu to wow the whole family. Whether it’s as a side, a main, or accompanied by a juicy salad dressing, savour the goodness of summer days with these six delicious salad recipes using convenient Rhodes Quality beans, corn, chickpeas, gherkins, beetroot and more. Perfect at home, at work or just kicking back in the sun with your loved ones. Go with Goodness this summer, go with the right food choices for your family, go with Rhodes Quality. Add this grape juice salad dressing to any leafy salad for a sweet and juicy twist. Ingredients: 250 ml (1 cup) Rhodes Quality 100% Red Grape Juice 65 ml red wine vinegar 65 ml honey 65 ml olive oil salt and freshly cracked black pepper Method: In a small bowl, whisk together Rhodes Quality 100% Red Grape Juice, vinegar, honey, and olive oil. Whisk well. Season to taste. Stir before serving. Broccoli and bacon salad with curried mango dressing: a crunchy summer salad with a flavourful dressing. Ingredients: Serves 4 250 ml (1 cup) Rhodes Quality Mango & Orange 100% Fruit Juice 5 ml (1 tsp) Pakco Medium Curry Powder 10 ml (2tsp) Rhodes Quality Apricot Jam 15 ml (1 Tbsp) Dijon Mustard 30 ml (2 Tbsp) apple cider vinegar 15 ml (1 Tbsp) olive oil 15 ml (1 Tbsp) water 1 garlic clove, crushed salt and freshly cracked black pepper Salad 300 g broccoli, washed and chopped 125 ml (½ cup) red onion, finely chopped 125 g (1 packet) streaky bacon, crispy fried and chopped 1 x avocado, seeded and peeled and chopped Method: Place the Rhodes Quality Mango & Orange juice, Pakco Medium Curry Powder and Rhodes Quality Apricot Jam into a blender along with the remaining dressing ingredients. Process until smooth and well blended. Season to taste. Mix all the salad ingredients in a large bowl. Pour over the desired amount of dressing. Toss lightly to mix. Chill until serving. Mixed bean salad with tangy dressing: you can prepare this simple mixed bean salad in just a few minutes. Enjoy as a great braai side or as a nutritious protein-rich lunch. Ingredients: 1 x 400 g can Rhodes Quality Three Bean Mix 1 x 410 g Rhodes Quality Green Beans 30 ml (2 T) lemon juice 5 ml (1 t) Dijon Mustard 80 ml olive oil 1 clove garlic, finely crushed 5 ml (1 t) sugar salt and freshly ground pepper Method: Whisk all the dressing ingredients together until well blended. Season the dressing to taste with the salt and freshly ground black pepper and set aside. Pour the Rhodes Quality Three Bean Mix and the Rhodes Quality Green Beans into a large bowl. Add the red onion, red pepper and chopped coriander, and toss to mix. Pour the dressing over the bean salad and stir gently to coat. Crumble the feta cheese into the salad and stir to combine. Season to taste with salt and black pepper. Serve well chilled. Mexican salad with black beans and pepper: A colourful and crunchy Mexican-style braai salad. Give the dressing a chilli kick or leave it plain – it’s completely up to you. Ingredients: 2 x 400 g cans of Rhodes Quality Black Beans 1 red pepper, cut into small dice 1 yellow pepper, cut into small dice red onion, cut into small dice Method: Pour the Rhodes Quality Black Beans out into a colander. Rinse well with cold water until the water runs clear. Leave to stand until the beans are well drained. In a large bowl, gently combine the beans, chopped peppers and onion. To make the dressing, measure out all the ingredients into a medium bowl. Whisk until well blended. Season the dressing to taste. Add enough of the dressing to coat the beans. Season to taste. Stir in the chopped coriander leaves and refrigerate until serving. Beetroot salad with yoghurt dressing: Simple to prepare yoghurt dressing over Rhodes Quality Beetroot slices, a tangy braai salad. Ingredients: 1 x 780 g jar Rhodes Quality Sliced Beetroot 125 ml (½ cup) plain thick yogurt 1 garlic clove, crushed 65 ml (¼ cup) flat-leaf parsley, chopped 65 ml (¼ cup) fresh dill, chopped salt and freshly cracked black pepper Method: Drain the Rhodes Quality Sliced Beetroot, rinse and drain well in a colander. Place the yoghurt, garlic and herbs into a bowl and stir to mix. Season to taste. Place the Beetroot into a bowl, add the dressing and toss to mix. Serve chilled. Black bean and corn Buddha bowl: Packed full of colour and fresh flavour, Buddha Bowls are filling, nutritious and quick to prepare. Ingredients: 1 x 400 g can Rhodes Quality Whole Kernel Corn, drained 1 x 400 g can Rhodes Quality Black Beans, drained and rinsed 1 red onion 2 whole tomatoes Salt and freshly cracked black pepper 30 ml (2 Tbsp.) chopped coriander leaves 500 ml (2 cups) cooked brown rice 1 avocado, peeled and chopped 375 ml (1 cups) grated cheddar cheese 3 spring onions, chopped To serve: Fresh coriander leaves, croutons and herb salad dressing Method: Finely chop the red onion and the tomatoes and mix. Season with salt and pepper and stir in 30 ml (2 Tbsp.) coriander and set aside. Create 4 Buddha Bowls by dividing the rice between four bowls. Add equal amounts of the Rhodes Quality Kernel Corn and Rhodes Quality Black Beans to each bowl. Divide the tomato salsa, chopped avocado between the bowls. Add the cheese. Sprinkle the bowls with the spring onions, coriander leaves and croutons. Serve with the herb salad dressing. For more inspiration packed with wholesome goodness and to find out how to win visit: www.rhodesquality.co.za or on Instagram and Facebook #GoWithG

November 27, 2021
Parenting Hub

BIG NEWS FOR LITTLE ONES

UCOOK has teamed up with Kath Megaw, one of South Africa’s leading Paediatric Dieticians, to create a range of frozen kids’ meals. The new UCOOK Frozen Kids range launches with six meals and two pizza options with more to come, each boasting the promise of No-Nonsense Goodness to ensure that children get the required quantities of essential vitamins and minerals from a large quantity of hidden vegetables in every dish. The meals are suitable for children from the toddler to pre-teen years. South Africa’s favourite meal-kit delivery company moved into the frozen meals category in October 2020 with a range of UCOOK Craft Meals, aimed at offering convenience to time-pressed customers. With this new expansion into the frozen kids category, UCOOK plans to make their customers’ lives easier than ever before. Kath Megaw says that as the mother of an ex-fussy eater, she inherently understands the concerns that parents of picky or fussy eaters face. “Making sure that your child eats a balanced diet and consumes the required amount of fruits, vegetables, vitamins and minerals can be difficult and lead to stressful mealtimes,” says Megaw. “Now you can rest assured that your child is eating a healthy balanced meal, which means saving time on dinner-time battles and having to prepare a number of different options.” No-Nonsense Goodness is UCOOK’s promise to parents that their kids will get the benefits of nutritious ingredients crucial for development without compromising on the flavour they love. The UCOOK range has no added preservatives, sugars, sweeteners, artificial colourants or flavours and no added MSG. Each meal has a specially crafted blend of hidden vegetables, with some meals consisting of up to 74% fruits and vegetables. Each meal has an added bespoke Vitamin B pre-mix (B1, B2, B3, B6, B12 and Folic Acid) to boost the vitamin content.  Sarah Hewitt, head of new product development at UCOOK, says that nutrition and immunity are directly related, and in a climate where both topics are particularly high on the consumer agenda, healthy eating is an imperative for all family members. “Following the launch of our range of baby foods, and then the UCOOK Frozen Craft Meals range, it occurred to us that to best serve the needs of our primary consumer, we needed to provide a solution for family members of all ages.”  “We’re thrilled to work alongside Kath once again and bring these delicious meals to life as part of the UCOOK range of products,” says Hewitt. Megaw says that she’s often asked about the freezing process and how it affects meals. “Blast freezing preserves all the nutrients in the meal until such time as you choose to heat it up. Following the correct reheating instructions on the pack will ensure that there is no mineral loss or diminishing of the delicious flavours.” The new UCOOK Kids Frozen range launches with the following meals:  UCOOK Kids Mac & Cheese UCOOK Kids Beef Lasagne UCOOK Kids Beef Rump Bites & Root Veg Mash UCOOK Kids Chicken & Broccoli Bake UCOOK Kids Mushroom Bites & Root Veggie Mash UCOOK Kids Spaghetti Bolognese UCOOK Kids Double Cheese Mini Pizzas UCOOK Kids Bacon and Cheese Mini Pizzas To explore the range and order your first taste, visit www.ucook.co.za.

November 22, 2021
Parenting Hub

Sixty SA schools to get sustainable food gardens from Rhodes Quality

Rhodes Quality has launched a new initiative in partnership with social enterprise, Reel Gardening called Grow with Goodness, with the aim of growing sustainable food gardens for sixty South African schools. Each time you buy a Rhodes Quality 100% fruit juice over the summer period, you will be helping Rhodes Quality feed local vulnerable communities and most specifically hungry children. “We are very excited to kick-off the summer with such a meaningful initiative and that’s why we’ve partnered with Reel Gardening to help us grow school gardens filled with goodness this summer,”  says Tamara Patel, Brand Manager for Rhodes Quality at RFG. “ The future of South Africa depends on the seeds we sow and the kindness we show today.” “A portion of this summer’s juice sales will be funding the growth of community gardens at sixty schools around the country,” she explains. “We’re working hard to assist vulnerable communities and feed hungry children and we’re asking all South Africans to join us as we plant gardens around South Africa.” “South Africa’s deteriorating food security issues have been exacerbated by the Covid-19 pandemic, roughly 11% of our population are suffering from hunger,” Patel says. “With this initiative we are hoping to grow South Africa with goodness.” “Our new summer brand campaign is centred around ‘go with goodness’ which effectively means that we want to provide fresh, wholesome nutrition to as many schools as possible,” she explains. “Our 100% fruit juices make it easier for you and your family to go with goodness everyday while helping our local communities grow with goodness too.”  Patel explains that it’s really easy to get involved, “Add any one litre Rhodes Quality 100% fruit juice to your shopping cart in stores around South Africa and our team will do the rest.” “Good food is imperative for children’s growth, nourishing their tummies and minds is so important to make sure the children of South Africa grow up strong by eating good, wholesome food,” she says. “What’s more with our partnership with Reel gardens the children will also learn about planting and growing produce in an accessible, sustainable and fun way.” “We couldn’t have asked for a better partner to help us bring this initiative to life, a business started by Claire Reid at age of 16 has grown into an innovative, award-winning social enterprise that delivers a real planting revolution with a focus on getting people grounded,” Patel says. “Since their inception they have reached almost 3,000 schools and communities, and we look forward to our journey with them.” “Growing food not only impacts a person’s ability to take control of their food security,” says Reel Gardening founder, Claire Reid. “It has a myriad of other benefits, including instilling a connection to nature, responsibility, patience, relaxation and problem solving. Whether a few pots on your windowsill or a whole veggie patch in the garden, the process of growing food will improve your quality of life.”             “Our delicious range of 100% fruit juices aren’t the only source of goodness,” she adds. “Goodness is also found in the hearts of communities that work together to keep tummies full, join us to help communities continue to grow.” How it works: It all starts with you buying any 1L Rhodes Quality 100% fruit juice. Reel Gardens then visit 60 schools around the country and deliver everything needed to start a wholesome vegetable garden. Volunteers and teachers are trained to care for the garden. From planting to harvest, school children can get involved in and excited about the process Schools are now ready to tend their gardens, watch goodness grow and reap the nutritious rewards! For more information visit the website: https://rhodesquality.com/growwithgoodness/ or Facebook and Instagram #GROWWITHGOODNESS

November 17, 2021
Parenting Hub

WEANING 101: HOW TO START SOLIDS

It’s something to celebrate when your tiny tot tastes something other than formula or breast milk for the first time. But often, the overload of information makes parents fearful of starting solids. Go with your gut and take your cues from your kiddie. If they’re old enough and face-planting into your plate to try to share your lunch, it’s usually a sign they’re ready! Here are some simple tips for a solid start to solids. Nadia Jansen van Rensburg, co-founder of Rooted Natural and a clinical dietitian with a special interest in paediatric nutrition, says, “We started Rooted Natural because we wanted children to have a healthy relationship with food right from the get-go. It’s natural for parents to be preoccupied with whether their little ones are eating well. But it can become an unhealthy obsession very easily, which means missing out on the joy of the experience.  “The best advice is to be relaxed and let your baby lead the process. Repeated exposure of as many tastes, textures, smells and colours as possible. We eat with all our senses!” Here are van Rensburg answers parents’ most pressing questions when it comes to solids: When should I start solids? It’s different for every child. From four to six months, infants are developmentally and emotionally ready to start exploring a new method of feeding – and new foods, flavours and textures. Their nutritional needs increase and the introduction of solids helps to optimise growth and brain development. Plus, more energy from food supports their increasingly active bodies as they begin to sit, play and crawl. It’s a wide window period, so take your cues from your little one. They need to be able to sit with minimum support and have good head and neck control. Children often show you when they’re ready by grabbing at food, and sucking their lips or opening their mouths when morsels are nearby.   How do I set the scene for success? It’s a great idea to get into regular feeding rhythms right from the start. Sit your little one at the table in a chair or in a chair with a clip-on tray and make sure their feet are supported. Avoid screens and any distractions. Try to get them excited about the food – its taste, textures, colours and smells! Positively talking about food is an important part of the process.  Allow them to play! Play is a pivotal part of children’s learning process so let them have fun with their food. That’s how they’ll learn to eat by themselves.  Time it well. Your baby should be rested, hungry and interested; not overly hungry, overtired, stimulated or fed. Importantly, you need to be relaxed as well. Go with a single flavour at first. Think about starting with vegetables, then progressing to fruit, grains and protein combinations.  Should I do the puree or baby-led weaning approach?  That’s up to you! The more traditional take is for first foods to be smooth, soft purees, then there’s a progression to textured purees and, eventually, whole meals. The latest trends and research are seeing parents include the baby in the meal – e.g., if they reach for a whole broccoli stem, let them try it. There’s no right or wrong! We recommend combining the two methods. This way, you ensure adequacy, but baby also gets to play, participate and explore, which fuels tactile development. Remember, the bigger the mess, the higher the success!  Van Rensburg concludes, “Our Rooted Natural brand was designed to bring fun to the feeding process, with wholesome, sugar-, salt- and preservative- free foods that let children play with new tastes and textures. Healthy kids are happy kids. I’m a dietitian and my co-founder, Kirby, is a professional chef. We combined our love of food to create a range of organic, earth-friendly baby and toddler food that takes the stress out of solids.  “We encourage you to relax and enjoy this new chapter. It’s a beautiful, exciting one. Most importantly, you’ve got this. You’re a brilliant parent. Go with your gut and learn with your little one.”  For more information on Rooted Natural, visit RootedNatural.co.za or follow on Instagram and Facebook.

October 8, 2021
Parenting Hub

It’s All About the Hass

Did you know that the Urban Dictionary defines the word Hass as “anything kick ass”? We’d say that with the Hass avocado’s rich, nutty, addictive taste, they got that absolutely right!  Named after California postman Rudolph Hass, who grew the first tree of its kind from a seed he bought in the 1920s, the Hass avocado cultivar has a thick, pebbly skin and a creamy, slightly nutty tasting flesh. The skin colour of Hass avocados assists in telling whether the fruit is ripe: they usually turn from green to a dark purple-brown as they ripen.  But enough of the biology and history lessons; Hass is actually the world’s most popular avocado cultivar, and it’s not difficult to understand why. Besides the fact that the Hass a wonderfully luxurious taste, its thicker skin allows for a longer shelf life. And luckily for us South Africans local Hass avocados are available all the way from March until November. Recent research conducted by SAAGA, revealed that South Africans are very traditional when it comes to eating avo and prefer it with bread, in a salad or simply on its own. Try a Hass the way we all like it – on bread – but with a twist and a bit of extravagance. For further information and avo recipes, visit www.avocado.co.za , like us on Facebook iloveavocadoSA and follow us on Instagram iloveavossa AVOCADO BAGELS WITH FURIKAKE SEASONING  Furikake seasoning is a Japanese seasoning of dried seaweed, toasted sesame seeds and spices, usually used on rice; it is also delicious with avocado!  Serves 4  Preparation time: 10 minutes  Ingredients: 4 Bagels 2 large ripe avocados Toppings of your choice; strawberries, radishes, micro greens, pickled red onion,  pomegranate seeds, toasted seeds such as pumpkin and sunflower For the Furikake: ¼ cup toasted sesame seeds 1 tablespoon black sesame seeds  1 sheet nori, torn into pieces Pinch of sea salt flakes  Pinch of chilli flakes (optional) Pinch of sugar  Method: To make the Furikake: In a mini food processor or spice grinder, whizz the all the Furikake ingredients for a few pulses to break up the nori, take care not to over blend. Assemble the bagels by slicing the avocado or cutting into interesting shapes (with  miniature cookie cutters), top with toppings of your choice and sprinkle with the Furikake.  Remaining Furikake will keep stored in an airtight container for up to a month. 

September 20, 2021
RediscoverDairy

Why yoghurt is a healthy eating gateway for kids

As parents we are always looking for healthy eating routines for our children – not only to ensure they get the best nutrition for growing bodies but to help set them up for a lifetime of healthy eating habits.  It turns out that yoghurt is a special ally for concerned parents.  Rich in protein and vital nutrients such as calcium and potassium, as well as beneficial probiotics that promote gut health, yoghurt is a wonderfully versatile and delicious kid’s food. “Yoghurt plays a positive role in a healthy diet and research has shown that children from 8 to 18 years who eat yoghurt at least once a week, tend to have healthier diets overall.  Studies show that children who enjoy yoghurt consume 10% more milk, 23% more fruit and 30% more wholegrains, demonstrating that it is gateway to healthy eating choices”, says Registered Dietitian at Rediscover Dairy, Maretha Vermaak.  A big advantage is that most kids like yoghurt, and it is not challenging for parents to include it in many different meals and to have it on hand as a convenient and satisfying snack. All the ways that yoghurt is good for healthy growth Growing bodies and developing minds mean that children have particular nutritional needs.  Childhood is also a high energy time, and children’s diets must cater to their daily activity levels.  The unique nutritional profile of yoghurt meets a range of child nutrition needs, including: High quality protein for a developing body and sustainable energy Calcium for strong bones and teeth Probiotics for gut health and immune system support Potassium, phosphorus, magnesium and Vitamins A and B12 for overall health and growth South African families are lucky to have a wide choice of yoghurt ranges.  If child weight management is a concern, parents can easily choose low- and no-fat options.  As yoghurt helps a child feel fuller for longer, it is a useful component of a weight maintenance eating regime that can help to avoid unhealthy snacking.  Some parents may feel concerned that there are yoghurt ranges that include added sugar.  However, it should be noted that the levels of added sugar in some yoghurts is minimal, far below the sugar content in sweets, chocolates and fizzy cold drinks. Children enjoy yoghurt in so many ways As versatile, good food, yoghurt can be a convenient staple in your household, consumed in many ways.  Adding yoghurt to oats and other cereals brings balance and nutritional punch to the all-important breakfast which sets your child up for success each day.  Individual yoghurts and yoghurt drinks are excellent lunchbox foods.  Yoghurt can be used as toppings for desserts, fruits and as the basis of tasty dips at snack time.  A dollop of yoghurt adds delicious creaminess to everything from pancakes to soups, wraps to stir-fries and curries.  Easily made from scratch at home, frozen yoghurt never fails as a healthy icy treat and yoghurt smoothies are ideal for families-on-the-go. The 22nd World School Milk Day, celebrated on 30 September 2021, is a reminder that other food and health concerns should never eclipse the need for meeting our children’s needs for daily eating regimes that promote their healthy growth. Through its Consumer Education Project (CEP), Rediscover Dairy partners with National School Nutrition Programme (NSNP) of the Department of Basic Education (DBE) to highlight World School Milk Day. The NSNP includes dairy once a week in their school  feeding programme to support South African children most vulnerable to stunting and wasting.  The CEP makes fun information and teacher resources available for Grades R to 7 at http://www.dairykids.co.za/ Parents who are home-schooling due to COVID-19 can download curriculum-aligned interactive posters, worksheets, fact sheets and teaching guides.  Children learn all about the healthy eating, SA’s food-based dietary guidelines, the role of dairy in healthy eating and the farm-to-table processing of dairy. For more dairy ideas join the Rediscover Dairy Facebook page: www.facebook.com/RediscoverDAIRY

September 20, 2021
NutriPure

Do Children Need Multi-Vitamin Supplements?

In an ideal world, children’s supplements would not be necessary as most of their nutrients would come from the food they consume on a daily basis, such as fruit, vegetables, grains and dairy. Today, with busy schedules and fussy eaters, often our children fail to eat enough of the right foods to obtain the necessary amount of nutrients per day. Given the reality of time-crunched parents, those well-rounded, home-cooked meals aren’t always possible.  As such, multivitamins are becoming a non-negotiable requirement to maintain our children’s general wellbeing. NutriPure’s Multivitamin Complete is formulated as a soft gummy that makes taking vitamins quick and easy. NutriPure Vitamins are perfect for children of 3 years and older and provide an easy and delicious solution to replenish essential vitamins and minerals daily. Vitamins, taken properly, won’t do any harm as long as they don’t take the place of a healthy diet, which all children need for good growth. Always follow the “rainbow diet” that includes a colourful variety of fruits and vegetables to ensure your children get the nutrients they need and give them a multivitamin as a bonus! Many children struggle with medical conditions, allergies or aversions to certain foods, and miss out on the essential nutrients that well-balanced meals would provide. Very often, children who are lactose intolerant, have inflammatory bowel syndrome or gluten intolerances would have a deficit of vitamins such as A, D and K, and would benefit greatly from a multivitamin to replenish these nutrients. Each NutriPure MultiVitamin Complete contains 11 Essential Vitamins & Minerals: Vitamin D, B6, B12, C, Biotin, Pantothenic Acid and Niacin that helps to metabolise carbohydrates, fats and proteins and are factors in the maintenance of good health (be sure to talk with your child’s doctor before starting a supplement if your child is on medication). NutriPure’s gummy vitamins are a quick and painless solution to taking supplements and are tasty too. As a parent you can confidently give NutriPure gummy vitamins to the whole family, yes, they are available in adults variants too. All variants are 100% vegan friendly, have no sugar coating, are fruit pectin based and contain no artificial colourants, flavours, sweeteners, GMO ingredients or preservatives. NUTRIPURE RANGE FOR KIDS: MULTIVITAMIN Complete (60) – R109.95 NutriPure Multivitamin Complete gummies have been specially formulated into a soft and chewy treat, making vitamins fun and easy for children 3 years and older. Multivitamins help promote the normal functioning of a child’s immune system and promote general well-being. Each NutriPure Multivitamin Complete contains 11 essential vitamins and minerals including vitamin D, B6, B12, C, biotin, pantothenic acid, and niacin. These help to metabolise carbohydrates, fats, and proteins, an outcome key to the maintenance of good health. VITAMIN C (60) – R109.95 Research shows that in the winter months, children are at a higher risk of colds and flu due to the weakening of their immune systems. NutriPure Vitamin C is a tasty and effective solution to help strengthen their immunity during these periods. Vitamin C also helps children maintain a functioning nervous system, a normal energy-yielding metabolism, and reduces fatigue. One NutriPure gummy contains 80mg of vitamin C which is 100% of the recommended daily allowance (RDA). PRO BIOTICS (60) – R153.95 At any age, a balanced intestinal micro-flora is important to keep the body in healthy working order. NutriPure Probiotics are formulated with Bifidobacterium infantis and lactobacillus rhamnosus, two scientifically tested bacteria strains. Each NutriPure gummy contains 1 billion live cultures to help your child boost their daily intake of these beneficial bacteria. They also provide immune support when children are taking antibiotics. IMMUNE SUPPORT + (60) – R109.95 NutriPure Immune Support + contains a unique blend of 6 essential vitamins and minerals that all contribute to the normal functioning of the immune system. Vitamin C, B6, and B12 help to metabolise carbohydrates, fats, and proteins, an outcome key to the maintenance of good health. VITAMIN D Gummies (60) – R109.95 Helps maintain strong bones and teeth and is known to aid in the fight against viruses. Extra soft so suitable for even the fussiest eaters. Vitamin D also contributes to the normal functioning of the immune system, the maintenance of normal muscle function, and the normal absorption/utilisation of calcium and phosphorus. NUTRIPURE RANGE FOR ADULTS MULTIVITAMIN Complete (60) – R134.95 NutriPure Multivitamin Complete has been specially formulated for adults. Each NutriPure Multivitamin gummy contains a balanced dosage of 12 essential vitamins and minerals: vitamin D, B6, B12, C, biotin, pantothenic acid, and niacin. These help to metabolise carbohydrates, fats and proteins, an outcome key to the maintenance of good health. IMMUNE SUPPORT – Vitamins C, D, B6 & B12 (60) – R134.95 NutriPure Immune Support has been carefully formulated with 6 essential vitamins and minerals: vitamin C, D, B6, B12, zinc, and selenium are vital for strong immunity. VITAMIN D – High Strength (60) – R134.95 Helps maintain strong bones and teeth and is known to aid in the fight against viruses. Vitamin D also contributes to the normal functioning of the immune system, the maintenance of normal muscle function, and the normal absorption/utilisation of calcium and phosphorus. APPLE CIDER VINEGAR – Gummies (60) – R159.95 Boost your immune system by taking great-tasting apple cider vinegar gummies. Nutritional highlights: 500mg of apple cider vinegar per serving for immune support and metabolism, vitamin C for immune health, vitamin B6 for energy-yielding metabolism, and vitamin C & B6 to reduce fatigue. A delicious array of vitamins and minerals for every occasion. Stock up, eat up, and stay healthy. Stockist: Dis-Chem & Yooper – limited items available on Takealot, PNP, Spar and Clicks  Website: www.nutripure.co.za

August 30, 2021
NutriPure

Delicious Vitamins – A treat for daily maintenance

In today’s world, more people are in need of food supplements to support their diets, but do not enjoy taking pills. That’s why Nutripure fruity chews make vitamins easy and painless to take.  The delicious tasting Nutripure fruity chews are specially  formulated with natural fruit pectin for adults and kids. Here are a few reasons why fruity chew vitamins are so popular: They are easy to take, especially for adults and children who struggle to swallow tablets. They are very convenient, you don’t need to have a glass of water with you, you can take them anytime and anywhere. They are easily digested. They are delicious and come in a variety of fruity flavours. Gelatine Free No Sugar Coating Vegan  Gluten Free No Artificial Colours or Sweeteners No Preservatives No GMO Ingredients   FOR KIDS: MULTI VITAMIN Complete (60)  – R109.95 NutriPure Multi-vitamin Complete have been specially formulated into a soft and chewy treat, making vitamins fun and easy for children 3 years and older. Multivitamins contribute to the normal function of children’s immune systems and the normal function of many other systems in the body contributing to general wellbeing. Each NutriPure MultiVitamin Complete contains 11 Essential Vitamins & Minerals: Vitamin D, B6, B12, C, Biotin, Pantothenic Acid and Niacin help to metabolise carbohydrates, fats and proteins and are factors in the maintenance of good health. VITAMIN C (60) – R109.95 Contributes to the normal function of the immune system* Research shows that in the winter months children are at a higher risk of colds and flu due to the decline in their immune system. NutiPure Vitamin C is the tasty and effective solution to compensate for the deficiency of this vitamin and to contribute to the normal function of the immune system. Vitamin C also contributes to normal functioning of the nervous system, normal energy- yielding metabolism and the reduction of tiredness and fatigue. One Nutipure bear contains 80mg of Vitamin C which is 100% of the EC RDA. PRO BIOTICS (60) – R153.95 With 1 billion live friendly bacteria. At any age, a balanced intestinal micro-flora is highly important in keeping the body in healthy working order. The healthy bacterial micro-flora in the gut is a key element for overall well-being. NutriPure Probiotics is formulated with Bifidobacterium infantis & Lactobacillus rhamnosus, two scientifically tested bacteria strains. Each Nutripure bear contains 1 billion live cultures to help your child boost his daily culture intake.  Ideal to use every day.  Important to take when children are on antibiotics. IMMUNE SUPPORT + (60) – R109.95 A factor in the maintenance of good health* NutriPure Immune Support + contains a unique blend of 6 essential vitamins and minerals that all contribute to the normal function of the immune system. Vitamin C, B6 and B12 help to metabolise carbohydrates, fats and proteins and are factors in the maintenance of good health. VITAMIN D Gummies (60) – R109.95 Helps maintain strong bones and teeth plus is great for the immune system and is known to aid in the fight against viruses. Extra soft so suitable for even the fussiest eaters. Vitamin D contributes to: The normal function of the immune system, the maintenance of normal bones and teeth, the maintenance of normal muscle function, normal absorption/utilisation of calcium and phosphorus. FOR ADULTS MULTI VITAMIN Complete (60) – R134.95 NutriPure Multi vitamin Complete has been specially formulated for adults. Each NutriPure Multivitamin chew contains a balanced dosage of 12 essential vitamins and minerals: Vitamin D, B6, B12, C, Biotin, Pantothenic Acid and Niacin help to metabolise carbohydrates, fats and proteins and are factors in the maintenance of good health. IMMUNE SUPPORT – Vitamins C, D, B6 & B12 (60) – R134.95 NutriPure Immune Support has been carefully formulated with 6 essential vitamins and minerals: Vitamin C, Vitamin D, Vitamin B6, Vitamin B12, Zinc and Selenium are all a factor in the maintenance of good health. VITAMIN D – High Strength (60) – R109.95 Helps maintain strong bones and teeth plus is great for the immune system and is known to aid in the fight against viruses.  Vitamin D contributes to:      the normal function of the immune system, the maintenance of normal bones and teeth, the maintenance of normal muscle function and the normal absorption/utilisation of calcium and phosphorus APPLE CIDER VINEGAR  – Gummies (60) – R159.95 A great natural Immune Booster. At last taking apple cider vinegar has been made easy and great tasting. Nutritional highlights:  500mg of Apple Cider Vinegar per serving for immune support and metabolism, Vitamin C for immune health, Vitamin B6 for energy yielding metabolism and Vitamin C & B6 to reduce tiredness and fatigue. A delicious array of vitamins and minerals for every occasion. There is now no excuse not to stock up and maintain your health.

August 25, 2021
Squish

Tantalising the Toddler’s Taste Buds

Did you know that you can influence your child’s taste buds from when you are pregnant? Starting much earlier than we realised, your baby gulps amniotic fluid in your womb and this healthy eating journey continues during breastfeeding, too. While these opportunities may have passed by the time you have a baby and toddler, it is good to know that there are still practical ways to help the not-so-exploratory little tastebuds discover the wonderful and varied world of flavours. The Spice of Life Gone are the days of boring, bland, and tasteless foods for babies and toddlers. Just like adults, our little ones, too, appreciate flavourful food. It is important that, soon after starting your solid journey, you introduce a range of flavours such as fresh herbs (e.g. mint, basil, thyme, etc.), mixed dried herbs, cinnamon, cumin, curry, garlic, cocoa powder, and the like. Sugar-free nut butter also packs a flavour punch, but always check for allergies first. Stir into a warm bowl of oats in winter or offer up on a slice of wholewheat toast as a snack. Luckily for busy moms, Squish 100% fruit and veg purees come in a range of delicious flavours so exploring many different flavours from baby, toddler and up will be easy for your little one with Squish 100% Fruit and Veg Purees. Mealtime = Fun Time Children eat with their eyes. Make mealtimes fun, interesting and appealing. Call in the help of your child’s favourite superhero or princess with colourful kiddie-friendly cups, plates, utensils, placemats, and lunch boxes. Cut and arrange assorted coloured fruit and vegetables into interesting shapes and funny faces. Use cookie cutters on wholegrain sandwiches or arrange mashed sweet potato into fun shapes. Squish 100% fruit and veg purees come in a convenient pouch which is safe for your little one to explore eating on their own. Squish is a convenient, tasty meal or a snack, or for older kids, try it on the side for dipping – they’re sure to love it. Game On As any parent can attest, it is a daily struggle to get children to eat their fruits and vegetables. Fruit and vegetables are some of nature’s most perfect foods: rich in vitamins, minerals, antioxidants, phytonutrients and fibre, highly nutritious for preventing illness and disease and overall health. To encourage variety, print a picture of a rainbow and place on the fridge or in your child’s room. Encourage your child to choose a fruit or veggie each day from a different colour of the rainbow. For example, tomatoes and watermelon are red, berries and beetroot are purple, and mangoes and carrots are orange Rewards systems like using star charts to mark off how many fruit and vegetables are eaten are also a fun game for your child. Place somewhere visible and offer your child a reward when a goal is reached, such as going to the park or an extra story at night before bed. Another fun way to get your child to eat fruit and veg is by offering them Squish 100% fruit and veg purees and pressed 100% fruit and veg juices. The convenient pouches are well-loved amongst mommies and are perfect for babies from the first introduction of solids, right through the weaning process – from babies to toddlers and beyond. And the 100% fruit and veg pressed juices are deliciously refreshing and a good way to get babies, toddlers and young kids to enjoy fruit and veg. Get Green Fingers Children love being outside and getting their hands dirty. Use this to your advantage and build a vegetable garden. If you do not have a garden, windowsills and vertical/hanging gardens are good alternatives. With your child, plant various herbs and vegetables, and, when ready to be harvested, pick the vegetable with your toddler. Little Chef Older toddlers and young children will enjoy being in the kitchen. Let your children watch you prepare family meals and talk to them about what you are cooking. Let them help you set the table, stir ingredients in plastic bowls, and older children can help chop soft vegetables like baby marrow with a butter knife. One at a Time As much as we want to encourage a variety of flavours, it is important to introduce new foods and previously disliked foods one at a time. Children are naturally wary of anything unfamiliar. Always offer up new food with well-liked food to help increase your child’s acceptance of the food. Remember, it can take up to 15 exposures of food before your child likes it, so keep being patient and keep trying. And if all else fails, there is always the Squish 100% fruit and veg puree range with enough delicious flavours to please even the fussiest of eaters.

August 24, 2021
NutriPure

NutriPure Gummy Vitamins and Supplements

Taking gummy vitamins as a kid is a fun experience because they look, taste, and feel like gummy sweets. When vitamins are similar to their favourite treat, children take them willingly! This is one of the many benefits of NutriPure’s gummy vitamins.  While gummy vitamins are usually seen as a remedy for children, there’s absolutely no reason why adults can’t enjoy them too. In addition to children’s vitamins and supplements, NutriPure now offers a full range of adult gummy supplements. There’s no need to dread your tablet box each morning – taking vitamins is tasty and enjoyable with NutriPure. Many of us lack the varied and balanced diet key to a healthy lifestyle. While supplements should not be seen as a replacement for eating and living well, they can provide support when we need it most. NutriPure gummies are vegan, gluten free, and are not sugar coated. They are also free of GMO ingredients, preservatives, and artificial sweeteners and colourants.  There are certain groups of people who may struggle to reach their optimal nutrient intake. Vegans, pregnant women, athletes, the elderly, picky eaters, and those following special diets may need help in getting the nutrients they need. In these cases, taking supplements is beneficial for overall health and well-being.  NutriPure gummies get their great taste from a natural fruit pectin base. They are also convenient to take as you don’t need water. You can chew and swallow them in a few seconds, without having to worry about them getting stuck in your throat. NutriPure supplements are available in assorted variants. Whether you’re in need of immune support, a boost to your metabolism, or support for your general well-being, NutriPure has a vitamin for you. Once you’ve tried NutriPure, you’ll never forget to take your vitamins again. FOR KIDS: MULTIVITAMIN Complete (60) – R109.95 NutriPure Multivitamin Complete gummies have been specially formulated into a soft and chewy treat, making vitamins fun and easy for children 3 years and older. Multivitamins help promote the normal functioning of a child’s immune system and promote general well-being. Each NutriPure Multivitamin Complete contains 11 essential vitamins and minerals including vitamin D, B6, B12, C, biotin, pantothenic acid, and niacin. These help to metabolise carbohydrates, fats, and proteins, an outcome key to the maintenance of good health. VITAMIN C (60) – R109.95 Research shows that in the winter months, children are at a higher risk of colds and flu due to the weakening of their immune systems. NutriPure Vitamin C is a tasty and effective solution to help strengthen their immunity during these periods. Vitamin C also helps children maintain a functioning nervous system, a normal energy-yielding metabolism, and reduces fatigue. One NutriPure gummy contains 80mg of vitamin C which is 100% of the recommended daily allowance (RDA). PRO BIOTICS (60) – R153.95 At any age, a balanced intestinal micro-flora is important to keep the body in healthy working order. NutriPure Probiotics are formulated with Bifidobacterium infantis and lactobacillus rhamnosus, two scientifically tested bacteria strains. Each NutriPure gummy contains 1 billion live cultures to help your child boost their daily intake of these beneficial bacteria. They also provide immune support when children are taking antibiotics. IMMUNE SUPPORT + (60) – R109.95 NutriPure Immune Support + contains a unique blend of 6 essential vitamins and minerals that all contribute to the normal functioning of the immune system. Vitamin C, B6, and B12 help to metabolise carbohydrates, fats, and proteins, an outcome key to the maintenance of good health. VITAMIN D Gummies (60) – R109.95 Helps maintain strong bones and teeth and is known to aid in the fight against viruses. Extra soft so suitable for even the fussiest eaters. Vitamin D also contributes to the normal functioning of the immune system, the maintenance of normal muscle function, and the normal absorption/utilisation of calcium and phosphorus. FOR ADULTS  MULTIVITAMIN Complete (60) – R134.95 NutriPure Multivitamin Complete has been specially formulated for adults. Each NutriPure Multivitamin gummy contains a balanced dosage of 12 essential vitamins and minerals: vitamin D, B6, B12, C, biotin, pantothenic acid, and niacin. These help to metabolise carbohydrates, fats and proteins, an outcome key to the maintenance of good health. IMMUNE SUPPORT – Vitamins C, D, B6 & B12 (60) – R134.95 NutriPure Immune Support has been carefully formulated with 6 essential vitamins and minerals: vitamin C, D, B6, B12, zinc, and selenium are vital for strong immunity. VITAMIN D – High Strength (60) – R134.95 Helps maintain strong bones and teeth and is known to aid in the fight against viruses. Vitamin D also contributes to the normal functioning of the immune system, the maintenance of normal muscle function, and the normal absorption/utilisation of calcium and phosphorus. APPLE CIDER VINEGAR – Gummies (60) – R159.95 Boost your immune system by taking great-tasting apple cider vinegar gummies. Nutritional highlights: 500mg of apple cider vinegar per serving for immune support and metabolism, vitamin C for immune health, vitamin B6 for energy-yielding metabolism, and vitamin C & B6 to reduce fatigue. A delicious array of vitamins and minerals for every occasion. Stock up, eat up, and stay healthy. Stockist: Dis-Chem & Yooper – limited items available on Takealot, PNP, Spar and Clicks  www.nutripure.co.za

August 20, 2021
Parenting Hub

One-Pot Winter Winners (6 delectable easy recipes)

Looking for some convenient, easy to prepare winning winter dishes that only use one pot to prepare? Look no further! From a simple one-pot roast chicken to a boerewors spaghetti, West African Jollof rice, a chicken veg stew, sausage and baked bean stew or a hearty breakfast and brunchtime snack, with the convenience and goodness of the Rhodes Quality products the goodness sealed in is the goodness you get out in the wholesome recipes for you to make for the whole family with love. Enjoy these convenient and easy-to-make recipes to keep you warm and cosy during the long nights and short days. Jollof Rice A spicy one-pot tomato rice dish from West Africa. Ingredients (serves 4-6) 1 x 400 g can Rhodes Quality Tomatoes Chopped & Peeled 2 red peppers, seeded and chopped 1-2 chillies (Scotch bonnet are authentic) 45 ml (3 Tbsp) sunflower oil 1 onion, finely chopped 4 cloves garlic, crushed 65 ml (1 x 115 g) Rhodes Quality Tomato Paste 750 ml (2½ cups) prepared chicken stock 10 ml (2 tsp) Packo Mild & Spicy Curry Powder 5 ml (1tsp) dried thyme salt and freshly cracked black pepper 500 ml (2 cups) white rice 2 bay leaves to serve: 30 ml (2 Tbsp) chopped parsley Method Place the Rhodes Quality Tomatoes Chopped & Peeled, the red peppers and the chillies into a food processor and blend until smooth. Heat the oil in a large saucepan. Add the onion and fry until soft and translucent. Add the garlic and Rhodes Quality Tomato Paste and fry for two minutes more. Add the tomato-pepper puree and stir. Bring to the boil and then reduce the heat and simmer for ten minutes. Add chicken stock, Packo Mild & Spicy Curry Powder and thyme. Season to taste with the salt and pepper. Simmer for a further 5 minutes. Add rice and bay leaves and stir well. Reduce heat and cover the saucepan with a lid. Simmer, stirring often, until all the liquid is absorbed and the rice is cooked. Add extra water or chicken stock if needed during cooking. Remove the jollof from the heat. Remove the lid and leave to stand for 5 minutes. Fluff the rice with a fork, sprinkle with parsley and serve. Sausage and baked bean stew A quick & easy throw-together meal with delicious pork sausages. Ingredients (serves 4) 15 ml (1 Tbsp) sunflower oil 1 onion, finely sliced 1 garlic clove, crushed 8 frozen pork sausages 1 x 400 g can Rhodes Quality Tomatoes Chopped & Peeled 5 ml (1 tsp) Dijon mustard 160 ml (⅔ cup) prepared chicken stock 1 x 410 g can Rhodes Quality Baked Beans in Tomato Sauce salt and freshly cracked black pepper 60 g (1 cup) baby spinach leaves, washed to serve: mashed potato or fresh bread Method Heat the oil in a large saucepan. Add the onion and fry over low heat until softened. Add the garlic and fry for two minutes more and set aside. In the same saucepan, brown the sausages on all sides. Return the onions and garlic to the pan. Add the Rhodes Quality Tomatoes Chopped & Peeled, the mustard and the chicken stock. Bring to the heat and then add the Rhodes Quality Baked Beans in Tomato Sauce. Continue simmering the sauce until the sausages are cooked through. Season well to taste. Stir in the spinach and turn off the heat. Serve over mashed potatoes or with a fresh bread. Breakfast bacon and potato hash A one-pan easy breakfast or perfect brunchtime meal. Ingredients (serves 4)  4 potatoes, peeled 30 ml (2 Tbsp) olive oil 200 g back bacon, diced 2 spring onions, finely chopped 1 x 400 g can Rhodes Quality Tomatoes Chopped & Peeled salt and freshly cracked black pepper handful of chopped Parsley 4 eggs 65 ml (¼ cup) mozzarella cheese Method Dice the potatoes into even sized cubes. Heat the oil in a large non-stick frying pan. Add the potatoes and cook until tender, golden and crispy. Add the bacon pieces and fry until crisp. Add the spring onions. Add the Rhodes Quality Tomatoes Chopped & Peeled and bring the sauce to the boil. Season well to taste and stir in the parsley. Reduce the heat to a simmer. Make four wells in the hash and crack an egg into each well. Sprinkle each egg with a little mozzarella cheese. Replace the lid and cook until the eggs are cooked. Serve immediately. Cooking Tip: Replace the bacon with chicken rashers if preferred. One-pot roast chicken A simple roast chicken made with Rhodes Quality Chickpeas is true home-style cooking. The whole chicken cooks in one pot with vegetables and potatoes – making sure that no flavour is lost. Made with Rhodes Quality Chickpeas. Ingredients (serves 4-6)  1 x 400g can Rhodes Quality Chickpeas, drained 65 ml (¼ C) butter 45 ml (3 T) sunflower oil 1 whole chicken, cleaned 10 ml (2 t) fresh thyme leaves 1 medium onion, chopped 4 carrots, chopped 2 cloves garlic, chopped 200 g baby potatoes, peeled 250 ml (1 C) prepared chicken stock Method Heat the butter and the oil together in a large heavy-bottomed casserole dish. Season the whole chicken with salt, pepper and thyme and place into the casserole dish. Brown the skin well on all sides. Remove the chicken from the dish and set it aside. Add the onions, carrots and garlic to the dish and fry for a few minutes, stirring occasionally until the onions begin to soften. Add the baby potatoes and stir well to coat. Return the chicken to the casserole dish. Add the chicken stock and place the lid on the casserole dish. Place the casserole dish into the oven preheated to 170˚C and roast slowly for 45 minutes. Add the Rhodes Quality Chickpeas to the vegetables and stir well. Replace the lid and continue cooking until the chicken is cooked through and the vegetables are tender. Your choice: To thicken the sauce, remove one cup of the vegetables together with

August 19, 2021
Squish

Snack Like Little Superstars

The tiny tummies of busy little bodies mean that frequent eating is a must for babies and toddlers. Healthy snacks between main meals are a great way to help your little one reach their energy and nutrient needs each day, which is why we’ve come up with a range of fun and creative snack ideas to form part of your baby and toddler’s diet. Fruity Fiesta Quick, easy, and big on nutrients, fruit is nature’s original fast food. Fruits contain vitamins, minerals, antioxidants, phytonutrients and fibre, highly nutritious for preventing illness and disease, and better overall health. Squish fruit purees for babies and age-appropriate soft whole fruits for toddlers are your number one snack option Apple Sandwiches: For older children, “sandwich” apple slices with nut butter or cream cheese. Apple Sauce Dip: Encourage toddlers to dip baby carrots into Squish 100% apple puree, or try any of their favourite Squish flavours. Berry and Cream Cheese Squares: As a snack, spread crème cheese on wholewheat bread and top with diced strawberries or raspberries. Cut into squares. Cinnamon Orange Slices: Slice oranges or cut into wedges and sprinkle with cinnamon. Fruit Kebabs: Skewer small diced fruit (e.g. apple chunks, banana, peach slices, berries, etc.) onto a kebab stick. Dust with cocoa powder or cinnamon and dip into baby’s favourite Squish 100% fruit and veg puree. Fruit Popsicles: For a summer treat, blend fresh fruit of choice or with Squish Summer Berries fruit puree and some water. Freeze in lollipop molds. Legen-dairy Dairy products like milk, yoghurt and cheese pack a powerful punch as part of our children’s daily snack choices. In fact, studies have shown that yoghurt-loving children have healthier weights. It is generally advised that children stick to full cream dairy options because of their higher energy needs. Squish has a new range of 100% fruit and veg purees: Apple, Sweet Potato & Sweet Corn or Pear, Mango & yoghurt and Sweet Potato, Apple & Cinnamon. Perfect for a meal or a snack anywhere, at home or on the go. Free from preservatives, colourants and flavourings, and with 8 tasty options to choose from, you can rest assured you are giving your baby or toddler a filling meal or snack that they are bound to enjoy. Here are some ideas on how to add dairy as a snack to your child’s diet: Smoothies: Blend fruit with Squish fruit and veg purees with yoghurt to make interesting smoothies, such as banana and dates, or berries and beetroot. Thin with milk to serve as smoothies for toddlers or keep thicker to spoon feed to younger babies. Cracking Crackers: Spread cream cheese or cottage cheese on wholewheat crackers Frozen Yoghurt: Freeze Squish fruit and veg purees with yoghurt for a chilled snack on a hot summer’s day, with or without blended fruit. Also the perfect way to ease sore gums when your baby is teething. Egg-cellent Eggs No food is as versatile as the humble egg. An American study reported that early introduction of eggs to a child’s diet can significantly improve their growth. This is because eggs are high in good quality protein, with 7g of protein per egg containing all the essential amino acids the body needs for good health at all ages. Eggs also contain nutrients like vitamin B12, biotin, selenium and manganese, and a source of vitamin D and iodine. If you’re worried about introducing potential food allergens to your child, consult with a paediatric healthcare professional for more advice. Scrambled Egg: For younger babies, keep it soft, simple and scramble an egg with pureed veg like butternut, carrot, sweet potato, or gem squash as a snack. Try adding a few spoonfuls of baby’s favourite Squish veg puree, a clever way to incorporate veg into baby’s diet! Egg Muffins: Egg muffins are a winner as a finger food for older babies and toddlers. Scramble a few eggs with a good portion of small diced veg, like carrots, baby marrows, spinach, red onion, mushrooms, and the like. Pour into a greased muffin pan and bake until set at 180C for about 10 – 15 minutes. Store in a sealed container in the fridge for up to five days. French Toast Fingers: Scramble one egg with a dash of milk, vanilla essence, and cinnamon. Dip one slice of wholewheat bread and fry up in a hot pan. Sliced into smaller pieces or fingers, this is a good snack idea for toddlers for hand-eye coordination. In these financially challenging times, eggs offer a cost-effective meal or snack option with excellent nutritional value for your money Fabulous Fats Healthy fats like avocado, olives, nuts (if your child is not allergic), and their oil contain more energy than carbohydrates and protein, helping our busy little bodies meet their growing needs. Healthy fats provided by foods such as avos, olives, nuts and nut betters help keep the immune system strong and provide essential fatty acids for healthy eyes and brain development. Nut Butter Fingers assuming no nut allergies: For older babies and toddlers, spread some sugar-free nut butter (e.g. peanut, macadamia, almond, etc.) on wholewheat toast. Slice into fingers and serve. Chocolate Pudding: Blend together 1 banana, ½ avocado and 1 tsp cocoa powder. Avo Cream Cheese: Blend together 1 avocado and 1 tub of cream cheese. Serve as is to younger babies or as a spread on wholewheat toast or high fibre crackers for toddlers. Since fats are high in energy, drizzling olive oil or avocado oil over meals is a good way to help smaller babies and toddlers who need to pick up some weight. For a convenient and tasty meal or on-the-go snack, why not try Squish 100% fruit and veg puree and Squish pressed 100% fruit and veg juices? Squish offers a range of 100% fruit and veg purees and pressed 100% fruit and veg juices. The convenient pouches are well-loved amongst mommies and are perfect for babies from the first introduction of solids, right through the weaning process – from

August 17, 2021
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