Nutrition - Parenting Hub

Advice from the experts

First Finger Foods Fun Time

The World Health Organization recommends that infants are introduced to solid foods from 6 months, in combination with milk feeds, to help meet their changing nutritional requirements. Soon thereafter, your baby will be eating pureed solids like a pro. And just like your baby progressed from rolling to sitting to crawling and standing, a similar yet less obvious developmental progress also occurs in the mouth as little mouths, often toothless, work out the munching movements needed for more challenging textures of the next exciting feeding journey: finger foods. When is my baby ready for finger foods? Did your 8-month-old just launch for your dinner plate? While then it is time to shake things up with finger foods. The American Academy of Pediatrics (AAP) recommends starting finger foods when a child can sit up without support and bring their hands or other objects to the mouth. These foods should be soft, easy to swallow and cut into small pieces. Some babies may have teeth at this point, some not. Either way, you can still introduce finger foods. You will be surprised at how powerful those little gums chomp away at more solid and textured foods. Watch out for foods that are too small or large as this could cause a choking hazard. Why must I start finger foods? Introducing your baby to a variety of foods is important not only for exposure to various tastes and textures but also to encourage adventurous eaters to learn to eat on their own and to master the art of grasping food and objects, which is especially important for a baby’s brain and eye development and coordination. Finger foods are not only important developmentally, but also a useful reminder to recognize a baby’s hunger and fullness cues. Your child may be hungry if he or she: Puts hands to mouth Turns head towards mom’s breast or reaches for a bottle Puckers, smacks or licks lips Has clenched hands Which foods are good finger foods? Finger foods should be small, bite-sized, and easy to dissolve in your baby’s mouth. Continue to be wary of foods that pose a choking risk, such as foods that are hard (firm pieces of meat, hard blocks of cheese, raw vegetables, hard candy, nuts), round (whole grapes and olives), chewy (gummy sweets) or sticky (peanut butter). This is a great time to make the most of your baby’s enthusiasm for food and offer up a variety of healthy foods with fun flavours and different textures, such as: Rice cakes or crackerbreads, broken into smaller pieces dipped in any of the delicious Squish 100% Fruit and Veg Purees Soft fruit like raspberries or blueberries, cut in half, or chunks of banana perfect for dipping into som Squish Pear, Mango and Yoghurt Diced or sliced avocado Small blocks of soft cheese like cream cheese Scrambled eggs Omelette, made with some mozzarella cheese and soft veggies like spinach, mushrooms and onion, cut into blocks Well-cooked, soft peas, fresh or frozen Small pieces of broccoli florets, steamed until soft Small pieces of cubed butternut pumpkin, potatoes, or sweet potatoes, steamed until soft Small pasta shapes like tubes or shells mixed with their favourite flavour of Squish 100% Fruit and Veg Puree Finely shredded chicken with a side serving of Squish Sweet Potato, Apple and Cinnamon Puree Grated cheese Small pieces of a healthy treat, like homemade bran muffin or blueberry pancake with a side serving of Squish Summer Berries Puree Steamed and flaked fish High fibre grains like wholewheat couscous, quinoa, or bulgur wheat, cooked until soft and mixed with avocado or cream cheese For a convenient and on-the-go snack, why not try Squish? 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 babies to toddlers and beyond. When feeding your child finger foods, why not offer them a side dish of Squish 100% Fruit and Veg Puree and allow them to dip their bread, vegetables, crudites or fruit into it. How do I offer up finger foods? Start with longer, finger-like pieces of foods which are easier to pick up. As your baby masters the art of picking up food with the pincer grip, progress to smaller pieces. The Baby’s tongue is also a powerful muscle in the chewing process. The key is to make sure that the foods are soft enough for them to chew and the pieces are an appropriate size. At this stage, babies may still not be able to fully feed themselves to meet their high energy and nutrient needs. For this reason, it is important to continue to offer spoon-fed meals, adjusting consistencies from puree to lumpy to match the baby’s new-found finger food skills. Offer up finger foods in addition to these meals, possibly at one or two snack opportunities a day. It is a good idea to not place out too many pieces at once as overeager little fingers may try to eat all the finger food pieces at once. And just like with the first solid foods, your baby will not be a fan of all finger foods. It may take several attempts so practice patience and enjoy these fun times on the next part of your feeding journey.

August 10, 2021

Perfect Brunch Recipes to Celebrate the Women in Your Life

Women’s month is the perfect time to celebrate and pay tribute those special ladies in your life What better way than to host a delicious brunch to show them how much you appreciate them? Set a pretty table and host the perfect brunch this Women’s month with these tasty recipes from Rhodes Quality. Everything from an easy-to-make guava sorbet packed with Vitamin C, to a one pan breakfast bacon and potato hash, add mouthfuls of yumminess with strawberry cheesecake blondies, a trio of bean bruschetta’s, buttery apricot danish pastries, orange chicken liver pate, and to finish off, a refreshing mango and ginger mocktail. Rhodes Quality has a range of canned veg, fruit, jams and 100% fruit juice that will have you making the tastiest, heartiest brunch recipes with ease. With the goodness of mother nature sealed in every Rhodes Quality can, let your love and appreciation for your special person be shown through every dish. Guava Sorbet Packed with vitamin C this refreshing sorbet made with guava, is proven to have immune boosting qualities. If you don’t have an ice cream machine, a bit of light whisking will do. Ingredients (serves 4) 2 x 410 g cans Rhodes Quality Guava Halves in Syrup 65 ml (1/4 C) castor sugar 30 – 45 ml (2 – 3 T) lemon or lime juice 2 egg whites, stiffly beaten Method Drain the can of Rhodes Quality Guavas in Syrup and place the fruit in a blender with the sugar and lemon or lime juice and blend until smooth. Push the mixture through a sieve and place in a metal mixing bowl. Fold in the egg whites and place the bowl in the freezer. Stir and break up any ice crystals every 30 minutes or so until the sorbet is too frozen to stir any longer then transfer to a storage container, cover and keep frozen until required. Breakfast Bacon and Potato Hash An easy one pan brunch meal. Ingredients (serves 4) 1 x 400 g can Rhodes Quality Tomatoes Chopped & Peeled 4 potatoes, peeled 30 ml (2 Tbsp) olive oil 200 g back bacon, diced 2 spring onions, finely chopped 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. Chocolate Orange Marble Mielie loaf Sweet orange cake seeped in orange syrup. Delicious for dessert. Ingredients (10 slices) Syrup 125 ml (½ cup) Rhodes Quality Orange 100% Fruit Juice 250 ml (1 cup) caster sugar 5 ml (1 tsp) vanilla essence 2 oranges, unpeeled, sliced Batter 4 large Eggs 250 ml (1 cup) caster sugar 250 ml (1 cup) self-raising flour 250 ml (1 cup) maize meal 125 ml (½ cup) Rhodes Quality Orange 100% Fruit Juice 80 g dark chocolate, melted Glaze 65 ml (¼ C) Rhodes Quality Orange 100% Fruit Juice 190 ml (¾ C) icing sugar Method To make the syrup, place the caster sugar and Rhodes Quality Orange 100% Fruit Juice into a small saucepan. Bring to the boil and stir to dissolve the sugar. Add the vanilla essence and the orange slices. Reduce the heat and simmer for 15 minutes until the oranges are seeped. To make the batter, beat together the eggs and the caster sugar until light and fluffy. Sift together the flour and the maize meal and add to the eggs alternatively with the Rhodes Quality Orange 100% Fruit Juice. Line a baking loaf pan with baking paper and spray well with non-stick spray. Remove the orange slices from the syrup, reserve the syrup, and arrange on the bottom of the pan. Spoon in the cake batter. Pour the melted chocolate over the top of the batter and use a wooden skewer to swirl the chocolate through the cake batter. Bake the orange loaf in an oven that has been preheated to 180°C for 35 minutes or until a wooden skewer inserted near the middle comes out clean. Remove the loaf from the oven and poke a few holes in the top with a small knife. Pour over the reserved syrup and leave to cool. To make the glaze, whisk small amounts of Rhodes Quality Orange Juice into the icing sugar, adding just enough to make a smooth thick paste. Drizzle the orange glaze over the top of the loaf. Strawberry Cheesecake Blondies These tasty squares will serve mouthfuls of yumminess with every bite. Ingredients (serves 8) Cream cheese topping 120 g smooth, plain cream cheese, softened 65 ml sugar 1 egg yolk 2.5 ml vanilla essence Blondies 65 ml Rhodes Quality Strawberry Jam, gently warmed 250 g (1 cup) butter, melted 250 g brown sugar 125 ml sugar 2 eggs 1 egg yolk 10 ml (2 tsp) vanilla essence 565 ml cake flour 10 ml (2 tsp) corn flour 2.5 ml baking powder 5 ml (1 tsp) salt 160 ml white chocolate chips Method Strawberry Swirl Whisk the cream cheese in a medium bowl until smooth Whisk in the sugar. Whisk in the egg yolk and vanilla essence and set aside. To make the blondies, combine the melted butter and sugar in a large bowl and stir well. Add the eggs, egg yolk, and vanilla essence and stir until well blended. In a separate bowl, sift together flour, corn flour, baking powder, and salt. Gradually stir the dry ingredients into the egg mixture until well blended. Fold in white

August 5, 2021

3 healthy foods to feed your toddler

We all know the importance of our children having a healthy diet, but it’s not always easy to get your toddler to eat what they should. We know the struggle of trying to get your child to eat what they should, and so we have put together a list of ‘Superfoods’ that aren’t only amazingly good for your child’s health, but also taste great. 1.Bananas for a healthy child This simple and affordable fruit is packed full of nutrients for your child. What do they have: Vitamin B6 for producing red blood cells and keeping up a healthy nervous system Vitamin C to prevent tissue and cell damage, boost their immune system, absorb iron and help them produce serotonin (the hormone that amongst other things helps them sleep better). Potassium to grow a healthy heart and keep a stable blood pressure. Fibre to keep a healthy gut, control blood sugar, aid digestion and minimise constipation. Energy that is slow releasing and will give your child what they need to play and learn If your child doesn’t like the texture of bananas, try incorporating them into this healthy flapjack recipe instead: Mash one ripe banana well with little to no pieces. Add 1/8 tsp baking powder, 1/8 tsp of salt, 1/4 tsp of vanilla extract, 1 tablespoon of raw honey to the bananas Combine banana mixture and two eggs thoroughly Cook on medium heat using a non-stick pan 2.Sweet potatoes for a healthy child Again, these are easy to make, affordable and tasty. They also have numerous health benefits for your child. What do they have: Beta Carotene helps raise Vitamin A levels in their blood – and works really well in children Vitamin C to prevent tissue and cell damage, boost their immune system, absorb iron and help them produce serotonin (the hormone that amongst other things helps them sleep better). Potassium to grow a healthy heart and keep a stable blood pressure. Vitamin B6 for producing red blood cells and keeping up a healthy nervous system Vitamin E to protect their bodies against oxidative damage. Fibre to keep a healthy gut, control blood sugar, aid digestion and minimise constipation. Energy that is slow releasing and will give your child what they need to play and learn You can cook these like potatoes and mash them up, for a sweet potato mash dish. Or try this Sweet Potato chips recipe: Pre-heat your oven to 200C Wash the sweet potatoes thoroughly, dry them and slice them into chip sized strips with the skin on. Coat the strips with a tablespoon of olive oil Sprinkle with salt Sprinkle with Rosemary (only if your toddler doesn’t mind seeing green things on their food!) Bake in the centre of the oven for 35-40 minutes, shifting them half-way through 3.Plain Greek yoghurt and Blueberries for a healthy child Even though both of these foods carry their own benefits, together they taste good enough for most fussy toddlers to eat. What does Greek yoghurt have: Calcium for optimal bone health and growth in children Protein is essential in any diet; it also helps them feel fuller for longer and keeps their metabolism functioning. Probiotics to balance your child’s gut with good bacteria, which has an effect on many things within their bodies. What do Blueberries have: Vitamin C to prevent tissue and cell damage, boost their immune system, absorb iron and help them produce serotonin (the hormone that amongst other things helps them sleep better). Antioxidant compounds to help your child’s cells fight damage, help prevent chronic diseases, and boost brain function. Blueberries have the highest levels of antioxidants compared to other fruit and vegetables Fibre to keep a healthy gut, control blood sugar, aid digestion and minimise constipation. While blueberries are great to eat as is, depending on the age of your toddler, they may be a chocking hazard. Try incorporating the Greek yoghurt and make this Smurf Shake for your child. Blend together: 1 cup of blueberries 1 banana ½ cup of plain Greek yoghurt ½ cup of milk of your choice ½ cup of water Raw Honey to taste

August 4, 2021

Super Immunity, Super You

In a world where regular hand washing and sanitising, social distancing, and wearing of masks has become the new normal, so too is more attention being placed on the immune system than ever before. The immune system is the body’s natural defence, working 24/7 to protect our bodies from diseases and infections caused by invading viruses, bacteria, and other germs. Think of the immune system like an army of soldiers always ready to defend their battlefield. And just as soldiers have a range of protective equipment and tools, if these germs do get into the body, these intruders are backed up by white blood cells, proteins, tissues, and organs like the skin. The good news is that there are ways that we can support our family’s immunity through good food and nutritional choices. Vitamins and minerals, known as nutrients, fuel the body for healthy functioning each day. Like superheroes that each have different superpowers and strengths, so too do the various nutrients help you and your family be stronger every day in different ways. Let us take a closer look at a few key immune-supporting nutrients that you can include in your child and family’s diet on a daily basis to help give their immunities a fighting chance. Vitamin A We do not really think about it, but our skin is an organ that can provide great support to our immune system as the first line of defence against invading bacteria and viruses. To stay healthy, our skin needs vitamin A. Almost 4 in 10 South African children under 5 are vitamin A deficient, which can irreversibly affect the growth and development of a child as well as weaken the immune system. Butternut, pumpkin, and carrots are examples of foods that contain beta-carotene, which the body converts into vitamin A. Beef or chicken liver is also a cost-effective source of vitamin A. Find fun ways to eat more of these vegetables. For toddlers try grated carrot salads with raisins and pineapple or offer up butternut purees to your baby, with added flavours like cumin or cinnamon for variety. 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? Vitamin C We all know that vitamin C is important to keep the immune system strong, protecting the body cells from damage. It also supports the normal function of the skin. The body cannot make or store vitamin C, so it needs to be eaten regularly. Luckily, many fruits and vegetables contain vitamin C. Unfortunately, our South African children are not eating enough fruit and vegetables. Citrus fruits like naartjies and oranges are a good source of vitamin C, as are strawberries, paw, mango, kiwi, peppers, and broccoli. 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 babies to toddlers and beyond. Zinc Zinc is an essential mineral that is not made or stored by the body, which means that we need to eat enough every day to meet our needs. Zinc is found in almost every cell of the body, supporting immunity, wound healing, and normal growth and development in children, teenagers, and pregnant women. It is concerning to think that 1 in 2 children in South Africa is at risk of zinc deficiency. In these tough financial times, focus on the more affordable foods that help us meet our zinc needs such as baked beans, porridge, and yoghurts which have added zinc, as well as small portions of chicken and beef. Try to incorporate your little one’s favourite Squish into the meal or as a side.

August 3, 2021

Guilt Free Gourmet Chocolate Gets New Look

Sweetly synonymous with love, indulging in delicious chocolate triggers feel-good chemicals, hence the reason chocolate is often referred to as the ‘love drug’, the ‘happiness drug’ and the ‘pleasure drug’. Whilst devouring chocolate places high on our ‘most pleasurable activities to do list in life’, most of us know that as much as we’d like to, we can’t eat chocolate all-day every day due it’s sugar content, or so we thought… Thankfully, the Cape Town based brand of natural chocolate, GD Chocolate (formerly known as Gayleen’s Decadence), offers gourmet-quality indulgences that will leave your taste buds satisfied and your conscience clear. Unlike many confections on the market that use artificial sweeteners and preservatives, that can wreak havoc on your body, GD Chocolate’s range are made from natural ingredients, free of dairy, preservatives, refined sugars and high-fructose corn syrup (HFCS). This coupled with the fact that GD Chocolate’s are sweetened with only the finest quality of raw unadulterated honey which contains no chemicals, making them the perfect guilt-free chocolate treat. All products are UTZ certified. GD Chocolate is thrilled to announce that they will be extending their range of delectable individually hand crafted soft-centered chocolates and decadent slabs. Whilst many of their favourite slabs remain the same in taste and flavour (7 different variants which are all numbered), the soft centered chocolates rebranded as GD Buttercups are available in 5 different variants (3 original flavours and 2 new ones which are Almond butter and Vanilla). Both the slabs and the Buttercups will be introduced in beautiful new packaging. From natural nutrients and enzymes to antioxidants and antibacterial qualities, unadulterated pure honey, a key ingredient in GD’s range boasts a variety of health benefits: High level of antioxidants helps with heart disease, high blood pressure and cholesterol Promotes both body and digestive health Strengthens the immune system Helps to eliminate allergies Reduced glucose levels The face behind the brand Whilst working for a company promoting a healthy food lifestyle, Gayleen learned a great deal about healthy living and after introducing a whole food diet – no dairy, meat or preservatives (but still enjoying a glass of wine and chocolate treat), she felt the positive effects on both her body and her life. Being the creative that she is, Gayleen started spending every evening after work in her kitchen experimenting with raw ingredients and new treats. After much encouragement from friends and colleagues, Gayleen started selling her treats at regular weekend markets. At the time, there weren’t many ready-to-eat ‘raw’ items in the shops, so her stall became very popular. However, It wasn’t until Gayleen started to experiment with chocolate, filling them with different kinds of soft fillings like mint, ginger and orange, that GD was born! The demand for her chocolates with their soft fillings increased to the point where the way forward would be to directly supply the chocolates to select shops. Her creative pastime now had the potential to become a full time enterprise, and after a few months, she took the final plunge and resigned to pursue her chocolate dream. GD is available at Wellness Warehouse, selected Spars, Health shops and Pharmacies, Deli’s and online stores. Price of slab: R53.00 (on shelf now) Price of Buttercups: R20.00 (on shelf mid-June) Follow us on social media Facebook: GD Chocolates Instagram: @gdchocolate

July 30, 2021

GD Chocolate Launches Nutritiously Delicious Chocolate Loaded Logs

As more and more people are opting to eat healthier and lead more active lifestyles, there’s been an increase in consumers looking for better-for-you options, especially when it comes to sweet treats and chocolates (after all, who doesn’t love chocolate). Cape Town based brand of natural chocolate, GD Chocolates recently launched their nutritiously delicious chocolate Loaded Logs (RRP R24.75) packed with only healthy and flavourful goodness. Blended with the finest quality of raw honey and the smooth, enticing taste of GD’s dark chocolate each flavour offers many unique nutritional properties. Whether you’re looking for a collagen or energy boost, a dose of vitamin C or something to ease inflammation, GD Chocolates Loaded Logs boost a number of benefits. Collagen Loaded Log Lusciously chewy, with a deliciously malty flavour, the Collagen Loaded Log contains collagen and Vitamin C (which promotes collagen production in the body), providing a collagen boost essential for great-looking skin, hair and nails. Ingredients: Cocoa (powder, butter, mass), raw honey, collagen, blueberries, macadamia oil, Vitamin C and Himalayan salt. Vitamin C Loaded Log Tart, yet sweet with a tangy citrus zing, the Vitamin C Loaded Log sparkles on the tongue, leaving you craving for more… just another taste-burst, please! Your body needs vitamin C every single day. We can’t think of a more exquisite way to get your daily dose. Ingredients: Cocoa (powder, butter, mass), raw honey, cashew nuts, baobab, Vitamin C, lemon oil, bioflavinoid (orange peel). Maca Moringa Loaded Log With its marzipan-texture and sweet, malted-nutty taste, the Maca Moringa Loaded Log is an energy boost that lasts, sustaining you for hours. Have one for lunch (literally have one for lunch!) and Maca’s mood-improving energy shotplus Moringa’s abundant phytonutrients will see you through until dinner-time. Ingredients: Cocoa (powder, butter, mass), raw honey, Almond nut butter, Maca powder, Moringa powder. Turmeric Loaded Log The Turmeric Loaded Log delivers a load of turmeric’s anti-inflammatory properties along with a sweet, coco nutty chocolate bliss with subtle, peppery-ginger warmth. Ingredients: cocoa (powder, butter, mass), raw honey, coconut, coconut oil, himalayan salt, vanilla extract, turmeric, ginger, black pepper. From natural nutrients and enzymes to antioxidants and antibacterial qualities, raw honey, a key ingredient in GD Chocolate’s range contains a variety of health benefits too: High level of antioxidants helps with heart disease, high blood pressure and cholesterol Promotes both body and digestive health Strengthens the immune system Helps to eliminate allergies Excellent remedy for skin wounds, inflammation and ulcers Available at Wellness Warehouse stores, selected Spars, Health shops and Deli’s nationwide.

July 28, 2021

Cheese fits into almost any meal plan

Cheese is a tasty, convenient and versatile food and it pairs well with fruit, vegetables and many other foods. Including cheese in a meal plan may help to complement foods from other food groups to optimise total nutrient intake. Broccoli with a cheese sauce, for example, or sliced apple, pairs well with sliced cheese. Many different types of cheeses can fit into almost any meal plan as a nutritious option: 1.Cheese helps to fill the nutrient gaps. Cheese is a source of quality protein. The protein in dairy and cheese is complete, which means it provides all the essential and non-essential amino acids (building blocks) needed to build the body. Essential amino acids cannot be made by the body itself and need to be acquired from protein-rich foods. Complete protein is necessary for growth and development, especially in children. The protein in dairy is also a good vehicle of the amino acid lysine, which typically lacks in a diet consisting mostly of starches such as bread and pap. Protein in cheese also makes you feel fuller for longer and can help prevent unnecessary snacking. It can be served as a snack between meals and is a perfect sandwich filling for school lunches. For sports enthusiasts, the protein in cheese helps with muscle recovery and repair. But cheese is more than purely its protein. It provides many important nutrients that work together to keep us healthy and strong. Most cheese is an excellent source of calcium, important for growing children between the ages of 9 and 19, when most bone growth takes place. The calcium is well absorbed in the presence of the naturally occurring nutrients such as phosphorus and potassium. 2.What about the fat content in cheese? The average hard cheese (Cheddar and Gouda) contains between 28% and 32% fat, compared to the fat content of other products often used as a snack, e.g. mixed nuts, with almost 55% fat, crisps at 36% fat, or peanut butter at 50%. Although cheese is relatively high in fat, it also provides many other important nutrients. A typical serving size is about 40 g (two tbsp grated cheese) and is just enough to cover a slice of bread. The good news about cheese is that emerging research has shown that the fats in dairy and cheese do not contribute to an increased risk of heart disease and may even have a protecting effect. 3.Other important facts about cheese Sodium in cheese is important as it controls the moisture content of cheese and provides texture and taste. The average hard cheese is not very high in sodium, but take note that cheeses packed in a brine such as feta can have a higher sodium content. Read the labels on the products to make sure you stay in line with your personal dietary goals. Processed cheese also provides important nutrients such as calcium, phosphorus, and protein. It is shelf-stable and can be a convenient product when on the go. It does not age and the flavour, texture, and smoothness are maintained. Processed cheese is a healthy and convenient alternative bread topping to jams and spreads. For those who are lactose intolerant, cheese is an important source of calcium and can be enjoyed without the negative symptoms associated with lactose intolerance. 4.How much cheese does a child need and how can it be incorporated into the daily diet? Three servings of dairy per day are recommended. This can be made up of milk, cheese, yoghurt, or maas. 5.Protein requirements for children and the contribution of a 40 g serving of cheese. As cheese is an important source of good quality protein, it can also replace other protein sources in the diet. Cheese is an affordable source of protein, especially when it replaces meat in the diet. The protein in two servings of 40 g cheese can replace one chicken drumstick and one serving of cheese can replace the protein of one egg. Nutrition table: Did you know that milk has been part of human nutrition for many years? Evidence shows that humans tamed and started farming with dairy animals 9 000 years ago! The consumption of milk and cheese can be traced back to Anatolia, the modern-day Turkey.

July 26, 2021

Who took my collagen and how can I get it back?

Four benefits of taking a collagen supplement to support your body through menopause There’s so much about menopause that just isn’t discussed. Deepening wrinkles, sagging skin and weight gain go hand-in-hand with hot flushes and broken sleep. Most of us know this is due to waning estrogen levels but did you know this hormone also plays a powerful role in the promotion of our human elastic glue: collagen. So, what can you do during menopause to help restore your collagen and reclaim some of your youthful virility? Catherine Clark, the Owner and Founder of Harvest Table says that generally, menopause begins 12 months after a woman’s last period. Women enter this stage of life anywhere from their mid-40’s to their late 50’s and when it hits, your body has a sudden and steep drop in estrogen, triggering major changes throughout your body. “The decrease in estrogen as women age is directly tied to the decrease in collagen production. In fact, when you hit menopause, you experience a 30% drop in collagen which means that your skin becomes thinner, your bones become more brittle and your organs struggle to maintain levels of tissue,” Catherine explains. Catherine explains four key symptoms of menopause and how regular collagen supplementation can improve women’s health as they age: 1. Sagging skin Estrogen is key for the normal functioning of your skin and as your levels of this hormone decline in menopause so does your collagen production. As a result, our skin loses its firmness and begins to sag causing jowls to appear and wrinkles to become more pronounced. That’s because your whole body is actually kept together by collagen protein, which makes up the majority of tissue that connects organs and skin. It, therefore, makes sense that collagen originates from the Greek word ‘kolla’ – or ‘glue’. Supplementing your diet with collagen can help restore this glue and support your system’s ability to improve your skin’s elasticity and hydration and reduce the signs of ageing. 2. Cellulite While most women are familiar with cellulite – that dimpled “orange peel” look that appears on your thighs, upper arms, buttocks and stomach, it develops much more quickly in menopause. Cellulite is fat that pushes up through the connective tissue under the skin creating an uneven or lumpy surface. Cellulite may appear anytime in a woman’s life, but when estrogen levels decline, cellulite generally increases. Again, taking a collagen supplement on a regular basis will help reduce cellulite as it will increase the skin’s thickness and elasticity and thus reduce the appearance of cellulite. 3. Hot flushes Your liver is one of your most important organs as it regulates your health. It performs over 500 different functions on a regular basis so when your body changes during menopause, your liver suddenly gets hit with a lot more things to do and it’s no surprise that it starts to protest. Cravings, mood swings, hot flushes and sleep issues are just some of the symptoms that your liver is taking strain. Collagen feeds not only your liver but all your organs, so by taking a regular collagen supplement, you will also be supporting your liver too, helping it to deal with all the changes taking place in your body. 4. Weight gain The hormonal changes of menopause may make you more likely to develop an extra tyre around your middle as well as heavier hips and thighs. This is part of the natural ageing process because as your muscle-mass decrease, it is replaced by fat. By taking a collagen supplement you will be able to build more lean muscle mass which is great news for weight loss as muscle burns calories faster than fat. Muscle fires up your metabolism and your body becomes a calorie-burning machine. So if you couple collagen with a sensible, healthy diet, you should lose or maintain a healthy weight and feel great. Catherine concludes: “Once you’ve started taking a collagen supplement, the health benefits are notable. Whether you are concentrating on the appearance of your skin, maintaining a healthy weight or overall wellbeing, taking a collagen supplement can help you reach your health goals and counteract the symptoms of menopause.” Harvest Table has a wide range of collagen products that are available from www.harvesttable.co.za. Follow Catherine on Instagram: @whole_healthy_me.

July 25, 2021

GD CHOCOLATE LAUNCHES CHOCOLATE BUTTERCUPS

A national lock-down together with winter descending may have seen some of us reaching for comfort food more often than we should be. And to be fair, it’s understandable that we have felt the need for some extra sweetness to get us through these rather bitter times. Something else has happened during lock-down – Gayleen’s Decadence, the artisanal, gourmet chocolate that packs a powerful but delicious health-boosting punch, has re-branded as GD Chocolate and received a stylish new look, with all the good stuff that Gayleen’s many fans love – dairy, preservative, refined sugar and HFCS free, and sweetened only with raw honey. Furthermore, GD Chocolate recently launched their chocolate Buttercups. Retailing at R20, the Buttercups are a treat-sized favourite that allow you to get your chocolate fix without the temptation to over-indulge. GD Chocolate Buttercups are made with 71% dark chocolate and about 80% raw ingredients, providing all the superfood benefits of cacao. The buttercups are available in five deliciously indulgent soft-centre fillings to choose from – Mint, Mocha-Coffee, Turkish Rose, and newcomers to the range, Almond Butter and Vanilla. GD Chocolate Buttercups provide the perfect pick-me-up before exercising, and are a great substitute for coffee when the dreaded mid-afternoon office slump kicks in. And if you’re inclined to share them, they make a healthy yet delicious addition to school lunchboxes or as after-dinner dessert nibbles with friends. GD Chocolate and Gayleen’s journey started more than 10 years ago, when she adopted a healthier lifestyle but was loath to give up her favoured sweet treat. She started experimenting with chocolate and soft fillings, and became the first chocolatier in the world to replace sugar or sweeteners with raw honey. She says, “I was told by other chocolatiers that it wasn’t possible to make chocolate sweetened with honey, and eventually had to have my chocolate analysed to prove that I wasn’t lying! Not only did honey work, but what started out as a stall at a local market is now a national business, with GD Chocolate now sold at Wellness Warehouse, health shops, pharmacies, deli’s, on-line retailers and selected Spar stores around the country – all thanks to my loyal customers!” Follow GD Chocolate on social media Facebook: GD Chocolates Instagram: @gdchocolate For more information or imagery, please don’t hesitate to contact me or visit https://gdchocolate.com/

July 22, 2021

How to Tell if Your Baby is Hungry

Just as your baby is learning how to eat solid food, so too will you be learning the skill to read your baby’s hunger and fullness cues. A healthy baby will eat without being coaxed and stop when full. Being responsive to your baby’s signs of hunger and fullness will help manage many frustrating mealtimes and also leave you rest assured that your little human is happy and content with a full tummy. Feed Me! Your baby will let you know when they are hungry by reaching out or pointing to food. They may even become excitable when placed in a familiar eating place like a highchair, and be rather expressive with smiling, cooing, squeals of glee, and maybe even a frustrated cry. Your baby may also move their fingers towards their mouth or try and reach out for the spoon as you prepare to feed. Fill Up! Adults, babies, and children are less likely to eat beyond fullness and your baby will very clearly tell you if they need more food or if their tummy is full. What started out as a content baby in a feeding chair, now becomes fussier and more irritable. The pace of eating will slow down, and your baby will close the mouth, push food away and even spit it out. Older babies may grab and throw food to the floor. There will be a change in posture from excitable and upright to disinterested and slumping in the chair, and some babies may even fall asleep. It is good to know that it is normal for your baby’s appetite to change from day to day, and even from meal to meal. Be guided by your baby’s interest in food and appetite levels to know how much to offer, rather than worry about an exact amount eaten. It is recommended that you check your baby’s weight regularly and if you are concerned about the amount your baby eats or about its weight you should consult your doctor or specialist. For a convenient way to get your baby to try its first foods, why not try Squish 100% fruit and veg purees? 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 babies to toddlers and beyond.

July 20, 2021

A balanced diet with dairy for optimal growth

All growing children need good nutrition to build healthy bodies. Eating patterns that are formed while growing up influence dietary patterns throughout life and is a good prediction of overall health in adulthood. Therefore it is important that parents should not only strive to feed their children a healthy balanced diet, consisting of a variety of foods, but also set a good example by eating healthy food themselves. Maretha Vermaak, registered dietitian at Rediscover Dairy says: “Growing children need vital nutrients, including those found in dairy foods, to help them develop strong, healthy bodies. It is important to make sure that children are not at risk. Hunger and poor nutrition are not only connected to their growth and development, but also their readiness to learn. When children have regular access to nutritious meals, especially breakfast, research shows a connection to better performance in school.” Everyone in the family needs dairy in every stage of their life It starts at pregnancy. Because dairy is important for bone health and development, it is important for a pregnant mother. When a woman expects a baby, she needs to make sure that she gets enough calcium to maintain her own bone mass and the skeleton of her growing baby. Healthy, sensible eating and planning are necessary to give your body and the growing baby everything needed for a healthy outcome. Dairy will help provide you and your baby with many of the important nutrients you need. Your daily calcium needs during the life cycle Your baby grows very fast in the first year of life: Birth weight triples Length increases by 50% Head circumference increases by 30% The percentage of water in the body decreases, whereas the percentage of fat and protein increases At one year of age, your baby should have at least developed four teeth It is well recognised that the period from birth to two years of age is a ‘critical window’ for the promotion of optimal growth, health, and behavioural development. Breastfeeding your baby is the best start for any child. Breast milk helps keep your baby healthy and it supplies all the necessary nutrients in the proper proportions. It also protects your baby against allergies, sickness, and child obesity. Breast milk is the perfect food for your baby – it changes constantly to meet babies’ needs. The milk volume and composition changes according to the time of day, nursing frequency, and the age of the baby to promote healthy growth. The World Health Organisation encourages exclusive breastfeeding for the first six months of life. By the age of six months, your baby is now ready to be introduced to solid foods. This is the time to start with complementary feeding. Complementary feeding is defined as the process starting when breast milk alone is no longer enough to meet the nutritional requirements of infants, and other foods and liquids are needed in addition to breast milk. When you introduce your baby to solids, start with small amounts of one food at a time and increase the quantity as the child gets older. Examples of introductory foods include: soft maize meal porridge; iron-fortified rice cereal; sweet potatoes or potatoes; butternut and other mashed or strained vegetables; chicken livers or fine, soft meat or chicken; and mashed fruit like bananas or pawpaw. Subsequently, a variety of foods is recommended. This is also the ideal time to introduce yoghurt and cheese to your child. Yoghurt is a perfect base for lunch or an in-between snack. You can mix plain full-cream or double cream yoghurt with fresh mashed fruit. Remember your baby does not know the taste of sugar or salt and you do not need to add any sugar or use sweetened yoghurt. You can grate cheese into their vegetables or allow them to eat a piece of cheese just like that – it is a perfect finger food. Full-cream milk may also be used to mix their cereal or in a white sauce as an addition to vegetables. Adding milk to your baby’s food ensures the addition of many important nutrients and good quality protein. At the age of six months your baby still needs breast milk and mothers are strongly advised to continue breastfeeding. If possible, breastfeeding should continue up to two years. At six months your baby still needs 150 ml milk per kilogram of body weight. Acceptable milk sources include fresh full-cream milk, long-life milk (UHT), fermented milk (maas), or yoghurt. Increase the consistency and variety of food gradually as the infant gets older, adapting to the baby’s requirements and abilities. Infants can eat pureed, mashed, and semi-solid foods from six months of age. By eight months, most babies can also eat ‘finger foods’, which is food that they can eat on their own. By 12 months, most children can eat the same types of foods as the rest of the family. However, keep in mind the need for foods rich in nutrients. It is important to teach children from an early age to enjoy their food. Mealtimes should be times of relaxed social interaction in a loving environment. How and when to introduce dairy in your child’s diet There is a dairy product to suit everyone’s taste and dietary preferences.

July 19, 2021

The Scoop on Soup

Five benefits of enjoying a hearty bowl of homemade soup We’ve just come out of a country-wide cold snap and it’s likely we will face another before winter is up. The cooler weather definitely offers the perfect opportunity to indulge in a hearty bowl of homemade soup. Be it a bisque or broth, Catherine Clark, the owner and founder of Harvest Table says that soups are not only an easy choice to warm you up, they are the ultimate healthy meal or snack that the whole family will love. “Whatever the season, my favourite go-to meal for my family is soup. The most wonderful thing about this easy, convenient meal is the health benefits that come with it. Combining so many essential food groups, soups are rich in the vitamins, minerals and other nutrients that your body needs to keep you going, especially in the colder months,” Catherine says. She offers five reasons why you should be eating more soup this winter are: 1. Soup is inexpensive Making soup is a great way to use up all the leftovers you’ve got in your fridge and a little goes a long way. If you have veggies that are starting to wilt, tossing them into a soup can give them new life. Play around with ratios and measurements to create a warming, delicious bowl of goodness and add a variety of herbs and spices to create new flavours. 2. Soup is easy to prepare Soup is one of the easiest, stress-free meals to cook. You need zero “cheffy” skills to whip up a mouth-watering homemade delight. It’s simply a case of sweating off some onions, leeks or even celery, adding water or stock and whatever else you fancy, be it root vegetables, chicken or greens, and just waiting until everything is cooked through. It couldn’t be simpler. 3. It’s good for you Soups are versatile and you can pack them chock full of nutrient-dense fibrous vegetables, meats, lentils and beans. And because soups are slow-cooked, these ingredients retain their nutritional value, delivering a meal in a bowl that is easy to digest, appealing in texture and tastes great. Just go easy on the salt and cream, and your bowl of soup will always be a nutritious and filling option. 4. It freezes well Forget ready-made meals, soup is the last word in convenience foods. To prepare lunches or dinners in advance, whip up a big batch of your favourite soup over the weekend and you can stash half in the freezer to enjoy later. A bonus: you’ll have a healthy, homemade meal at the ready when you’re busy, under the weather or too tired to cook. 5. It can give your immune system a boost While all the ingredients used to make a homemade soup are nutritious, you can also give your immune system an extra boost by adding Harvest Table Bone Broth Powder to your soup. Good immunity starts in your gut, and bone broth ensures a well-functioning digestive system as it helps seal up any holes, heals the lining and nourishes the gut with important nutrients. Plus, bone broth is mild enough to be able to blend into almost any dish without the risk of it overpowering, or even changing the flavour. In fact, in soups, it is known to enhance the flavour. In hopes of tempting even beginner cooks to jump on the soup bandwagon, here is a much-loved simple, but delicious soup recipe by @drjoshaxe from the Harvest Table kitchen: Home-made Chicken Broth INGREDIENTS: 2kg chicken necks/feet/wings 3 carrots, chopped 3 celery stalks, chopped 2 medium onions, peel on, sliced in half lengthwise and quartered 4 garlic cloves, peel on and smashed 1 teaspoon Himalayan salt 1 teaspoon whole peppercorns 3 tablespoons apple cider vinegar 2 bay leaves 3 sprigs fresh thyme 5–6 sprigs parsley 1 teaspoon oregano 18–20 cups cold water **Optional: 8 tablespoons of The Harvest Table Bone Broth DIRECTIONS: Place all ingredients in a 10-quart capacity slow cooker. Add in water. Simmer for 24–48 hours, skimming fat occasionally. Remove from heat and allow to cool slightly. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill. Use within a week or freeze up to three months. Harvest Table has a wide range of collagen products that are available from www.harvesttable.co.za. Follow Catherine on Instagram: @whole_healthy_me.

July 16, 2021

14 July is Mac and Cheese Day!

This easy-to-make classic is a failproof winner for all busy moms! We’ve taken our version of this dish to the next level by adding more flavour and some extra crunch. Cheese is a good source of calcium, protein, and phosphorus; three nutrients particularly important to help build and maintain healthy bones, making our Triple Mac and Cheese a nutritious meal with each serving including about 60 grams of cheese. Serves 4-6 people Ingredients 100 g salted butter 100 g (3/4 cup) flour 750 ml full-cream milk 180 g (1.½ cup) grated mild cheddar cheese 120 g (1 cup) grated white mature cheddar cheese 40 g (1/3 cup) parmesan cheese 1/4 tsp paprika 1/2 tsp mustard powder 500 g pasta – fusilli is recommended For the topping 60 g (1/2 cup) mild cheddar cheese (as a topping) 1 small packet sour cream and chives crisps – crushed (get the kids to help out) salt and pepper to taste Method Pre-heat the oven to 180°C. Bring a big pot of water to the boil then season well with salt. Cook the pasta by following the package instructions. Whilst the pasta is cooking, start the triple cheese sauce. In a large saucepan, on a medium-high heat, melt the butter, then add all the flour. Whisk it together and cook them for about a minute. It should form a smooth paste called a roux. Then remove from the heat. Heat up the milk in the microwave for about 2-4 minutes, this will prevent lumping. Add small amounts of the hot milk to the roux, and mix well until incorporated each time. Cook the sauce for a few minutes, whisking the entire time with a hand whisk for about 5-10 min. Your white sauce should be nice and smooth and quite thick. If it’s too thick then just add a bit more milk. Remove the pan from the heat and then add the cheeses, give it a good stir until all the cheese have melted. Add the paprika and mustard powder, mix well. Season with salt and ground pepper. Set aside. Once the noodles are done, firm to the bite – al dente, drain and then return them to the pot, pour about 3/4 of the cheese sauce into the pasta and give it a good stir with spoon. Pour the Triple Mac and Cheese into a greased, oven proof dish. Add the remaining cheese sauce on top of the pasta and smooth it out using the back of a spoon. Make sure you cover the entire surface. In a small bowl decant the packet of crisps and crush it. Mix the half cup of grated cheddar cheese with the crisps. Sprinkle this mixture on top of the Mac and Cheese. Pop it in the oven for about 20 minutes or until the top is golden brown. Enjoy! Nutrition analysis Serving size: 280 g Energy (kJ) 1434 Protein (g) 13.2 Total Carbohydrates (g) 34.2 Fat (g) 16 Calcium (mg) 162 To download the recipe card and find other dairy inspired recipes, visit https://www.rediscoverdairy.co.za/otw-portfolio-category/recipes-dairy/

July 14, 2021

The Do’s and Don’ts of Baby’s First Foods

Your baby is nearing six months and excitement starts to mount as you prepare to introduce solids for the first time. To help you navigate your way through this journey, here are a few top do’s and don’ts. DO: ● Even though milk alone may not meet your baby’s nutritional needs from 6 months, milk is still an important source of nutrients essential for healthy growth. This means that you will continue to offer your baby milk when you start with solid foods. Squish 100% fruit and veg purees are the perfect way to introduce solids to your baby – free from preservatives, flavourings, colourants and starch, the Squish range of fruit and veg purees offer a convenient solution to baby’s weaning needs. ● Look beyond cereal or porridge as a first food. Traditionally, starches like cereals and soft porridge (e.g. rice porridge or maize porridge) are preferred. While these are good options, you can also try other foods like puréed sweet potato, butternut, carrots, apples, pears, pawpaw, and peaches. ● For a convenient way to get your baby to try their first foods, why not try Squish 100% fruit and veg purees? 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 babies to toddlers and beyond. ● Prepare your baby’s first food with milk. Regardless of the food you choose, prepare it with baby’s milk to help your baby recognise a flavour that they have been used to for the past 6 months. Offer this food for three days before moving on to another food or changing the flavour in the food, to check that babyyour is not allergic to anything. The Squish range of single fruits like Squish 100% Apple puree or Squish 100% Pear puree are a convenient way to start baby on solids. ● Offer your baby a variety of flavours from early on. It is good practice as you progress on your solids journey, but continually offer baby’s tastebuds new flavours and taste dimensions. Blend starches, fruit, vegetables and flavours in interesting combinations e.g. beetroot and blueberry, cinnamon and pumpkin, oats and apple puree, cauliflower and peach, etc. Squish 100% fruit and veg purees offer a wide range of flavour choices, all ready for you and baby to try, no mess, no fuss. Like Squish Summer Berries, Squish Medley of Fruits, and Squish Mixed Veg, or why not try our NEW Squish apple, sweet potato and sweet corn, or NEW Squish sweet potato, apple and cinnamon puree. ● Let your baby play with food. The eating experience is about more than just taste and the other senses like sight, feeling and smell are equally important. Allow your baby to experiment with the food you are serving by adding some to the tray of the feeding chair or scooping into their little hands. This will encourage your baby to start moving the hand to the mouth to learn the important skill of self-feeding. DON’T: ● Do not introduce solids for the first time when your baby is sick. Illnesses, fever, teething, and runny stomachs are not a good time to try solids as your baby will not be in a happy space. ● Do not limit your baby’s exposure to other textures. While it is important to start with pureed options as your baby first experiences the change in texture from liquid milk, it is easy to get stuck here. Be sure to progress to lumpier foods over time. Go from fully pureed to leaving some lumps, and rather than using a blender roughly mash with the back of a fork. The ability to handle lumpier foods is important long term for your baby’s oral development for speech and can happen quicker than most parents realise. ● Do not prepare baby’s food with added salt and sugar. A baby’s kidneys are not mature enough to manage a lot of salt. There is no need to prepare food with added salt, and it is advised to avoid adding salt when preparing your baby’s meals. There is also no need to add sugar. Let your baby get used to the natural sweetness from foods like fruit and dairy. Rather use a variety of herbs and spices to excite your baby’s taste buds, such as cinnamon, cumin, mint, vanilla essence, etc. ● Do not avoid rejected foods. Studies have shown that it takes up to 15 exposures of a new food before a baby is likely to eat it. To help track this, make a list of foods like fruits, vegetables, protein and starches and place on the fridge. Every time you offer it to your baby, mark it off with a tick (if liked) or cross (if baby spits it out). Simply freeze the pureed food that your baby rejects and try (and try and try) again another time. ● Do not avoid fruit. There is no evidence that babies will not like vegetables if they have already had naturally sweeter fruit. Suitable fruits can be introduced early on, such as apple puree or mashed banana. You can also mix fruits with yoghurt and vegetables, such as carrot and apple puree or sweet potato and pear puree. Do not worry or stress too much, follow your baby’s lead and enjoy these special first moments watching your baby learn and find their way. Whatever it is, remember your baby will let you know when it is ready and you should enjoy the process.

July 13, 2021

The Goodness of Tomatoes – 5 simple meals

Winter is here, it’s the ideal time to spend with family by the fireside, wrapped up snuggly with deliciously warm meals. Winter is also a time to stay healthy and boost your immune system. Did you know? Tomatoes are rich in natural vitamins and antioxidants and perfect to fight off those nasty winter bugs! Rhodes Quality has a range of canned tomato and paste products that will have you making the tastiest, heartiest winter recipes with ease. With the goodness of mother nature sealed in every can, rest assured you will create nourishing and satisfying meals for your family prepared with love. Everything from lasagne to slow-cooked pulled pork, an easy pumpkin and chickpea curry, beef and veg pie or a lighter lunch with chicken parmesan wraps – these 5 simple meals all have the goodness of Rhodes Quality tomatoes in them. Mexican Baby Marrow Lasagne A delectable, spicy, Mexican-inspired no-carb lasagne that is perfect for a cosy Mexican themed dinner night in with the family. This dish uses Rhodes Quality Mexican Style Tomatoes, Onions & Chilies, which has been made by sealing in all the goodness of the spices in one can for your convenience – for an added Vitamin C boost serve the dish with a glass of pineapple juice. A delectable, spicy, Mexican-inspired no-carb lasagne that is perfect for a cosy Mexican themed dinner night in with the family. This dish uses Rhodes Quality Mexican Style Tomatoes, Onions & Chilies, which has been made by sealing in all the goodness of the spices in one can for your convenience – for an added Vitamin C boost serve the dish with a glass of pineapple juice. Ingredients (serves 6) 1 x 400g can Rhodes Quality Tomato Mexican Style 15 ml (1 Tbsp) 1 onion, finely chopped 1 garlic clove, crushed 500 g lean beef mince salt and freshly cracked black pepper 400 g baby marrows, washed and thinly sliced lengthways 250 g plain cream cheese 2 eggs 60 g (½ cup) grated mozzarella cheese 60 g (½ cup) grated cheddar cheese 1 red pepper, seeded and diced Method Heat the oil in a heavy-bottomed saucepan. Add the onion and fry until softened. Add the garlic and fry for a few minutes more. Add the can of Rhodes Quality Tomatoes, Mexican Style and bring to the boil then reduce the heat and simmer gently for 15 minutes and season to taste. In a casserole dish that has been sprayed with non-stick spray, layer up the mince alternatively with the baby marrow slices, ending with a layer of mince. Whisk together the cream cheese and the eggs until smooth and season to taste. Pour the cream cheese mixture over the top of the mince. Mix the cheeses and sprinkle over the cream cheese then sprinkle over the red pepper. Bake the lasagne in an oven that has been preheated to 180° c for 30-40 minutes or until the top is golden and set. Serve hot. Slow-cooked pulled pork Tender enough to pull apart with a fork, this slow-cooked pork can be served on buns, in wraps or over rice and mash and is a versatile meal for lunch or dinner and the sauce uses Rhodes Quality Tomato and Onion Gravy for your convenience. Pair with a delicious Rhodes Quality 100% orange juice to pack a vitamin C punch. Ingredients (serves 6) 2 x 400 g cans Rhodes Quality Tomato and Onion Gravy 500 ml (2 cups) Rhodes Quality Orange 100% Fruit Juice Blend 1.5 kg pork shoulder salt and freshly cracked black pepper 125 ml (½ cup) brown sugar 4 garlic cloves, crushed 250 ml (1 cup) prepared chicken stock Method Place the pork into the bottom of a slow cooker and season well. Pour the Rhodes Quality Tomato and Onion Gravy and the Rhodes Quality Orange 100% Fruit Juice Blend over the meat. Add the brown sugar, garlic, and chicken stock. Cook over medium heat for 5 -6 hours or until it shreds easily. Remove the meat from the sauce and shred using two forks. Pour any excess oil off the top of the sauce and whisk well. Season to taste. Serve the meat on buns or wraps with the sauce on the side. Pumpkin and Chickpea Curry An easy vegetarian curry, prepared in under and hour made with Rhodes Quality tinned Chickpeas for your convenience. Ingredients (serves 6) 1 x 400 g can Rhodes Quality Chickpeas, drained and rinsed 1 x 115 g Rhodes Quality Tomato Paste Cup 500 g (2 cups) peeled and chopped pumpkin 30 ml (2 Tbsp) vegetable oil 1 onion, finely chopped 2 carrots, peeled and chopped 1 red pepper, seeded and sliced 1 garlic clove, crushed 30 ml (2 Tbsp) Pakco Curry Paste 1 x 400 ml can coconut milk 200 g broccoli, washed and cut into florets to serve: rice, poppadums and fresh coriander Pepper Steak Pie A South African winter favourite. Homemade conveniently with Rhodes Quality Tomatoes Chopped and Peeled. Deliciously saucy. Ingredients (makes 4 pies) 1 x 400 g can Rhodes Quality Tomatoes Chopped & Peeled 1 x 50 g Sachet Rhodes Quality Tomato Paste 1.5 kg beef steak, de-boned and cubed 125 ml (½ cup) cake flour salt & freshly cracked black pepper 30 ml (2 Tbsp) sunflower oil 1 onion, finely chopped 2 cloves garlic, crushed 10 ml (2 tsp) dried mixed herbs 500 ml (2 cups) prepared beef stock 20 ml (1Tbsp + 1 tsp) cracked black pepper 1 x 400 g roll ready-made puff pastry 1 egg, lightly beaten Method Place the beef cubes in a large bowl. Add the cake flour and season well with salt and pepper. Toss to coat. Heat the oil in a large heavy bottomed saucepan. Shake the excess flour off the meat and fry in batches until sealed on all sides and set aside. Add the onions to the saucepan and, over a low heat, fry until softened. Add the garlic and herbs and fry for a few

July 12, 2021

Can we solve SA’s malnutrition problem?

South Africa has constantly teetered on the edge of food insecurity and Covid-19 has officially pushed us over. While food security was highlighted during the pandemic, as the pandemic recedes it will likely become a major social and political issue as the coming year unfolds. And rightfully so. The 2020 Child Gauge identified food insecurity as one of the main reasons why South Africa remains stuck in a low-growth trajectory. The report points out that not only are 25% of South Africa’s children stunted through insufficient nutrients for healthy growth and development but that most South African children now live in communities where healthy foods are no longer available or affordable. Above inflation food prices are one reason for this especially if we consider that a food basket for the poor has increased by 15.3% over the past year, costing R4 051,20 on average. And the impact is certainly being felt. An increase in destitution Some of the NPOs we support report a dire situation on the ground. For instance, Sue Wildish, MD of The Lunchbox Fund reports that the collapse of the tourism and hospitality industry throughout the pandemic has pushed large swathes of population into poverty, with serious consequences for childhood development. It established a downward spiral in which parents were unable to pay fees into Early Childhood Development Centre (ECDCs) and consequently keep their children at home. Those ECDCs that were able to stay open suffered from reduced capacity and teachers in turn could not be paid. With more jobs lost, even more households were pushed into food-insecurity. Schools need to be encouraged to stay open and to accept children regardless of cost so they can be in a place of safety and be fed. People working in NPOs further note that queues at Department of Social Development and Home Affairs have increased by 50% in most areas. This increase in destitution means children are eating low quality, low-price foods with little nutritive value. Wildish reports the impact of this as being “children who are stunted, undernourished and overweight – a triple impact”. Anecdotally, she says, 25% of ECDCs that are unfunded by the Department of Social Development or who are not receiving support from NPOs have closed permanently, and two million children will no longer have access to pre-school educational stimulation and the meals they receive at school. One meal a day, if that Feedback from Kelvin Glen, Executive: Stakeholder Relations, Afrika Tikkun, is that its teams of social workers, educators and community development officers have reported an increase in the incidence of malnutrition throughout their communities. The meals served at their centres are often the only meal the children/youth receive. He believes that poverty and suffering, as well as a lack of opportunities in already overpopulated areas, lead to a rise in crime, alcohol and drug abuse, and violence. Afrika Tikkun believes that this is due to rising food prices, which has resulted in a lack of access to healthy, nutritious meals, as well as high levels of unemployment and poverty. He is convinced that the solution lies in upscaling feeding schemes by the NPO industry and government in the short term. Recognizing that battling fires all the time is impractical, Glen proposes a two-pronged long-term strategy: “We must solve the structural inequality in our society through long-term growth and mobilization of the youth to achieve economic independence.” Secondly, South Africa has an abundance of fertile land and unemployed unskilled youth, the solution is ‘agripreneurship’ training in agriculture and entrepreneurship.” Empowering the unskilled and unemployed youth to become entrepreneurs in the agriculture sector will dually address the issue of poor nutrition and create employment in the production of fresh vegetables and livestock. Worryingly, Afrika Tikkun believes that those who are poor have already hit their breaking point. In turn, the non-profit sector is overburdened in attempting to help what has been described as a “tidal wave of need.” Poverty: a hidden problem Noting a reduced media coverage around food insecurity in SA – HOPE worldwide South Africa’s Dr Marc Aguirre says his organisation continues to see many families that are suffering, caused mainly by to food insecurity and hunger and that are living lives of ‘quiet desperation’ HOPE argues that food insecurity will continue to debilitate our society by increasing illness, child stunting and mortality. It increases the direct economic costs of coping with the health impacts of malnutrition and enormous reduction in human potential and economic productivity. Aguirre offers his ‘wish list’ of what could be done in the longer term of combat malnourishment: Increase the child support grant amount to levels that will allow families to put adequate quality food on the table Reduce the cost of staple foods through mechanisms such as price subsidies Promote local food production closer to communities Continue to raise awareness through media channels about the massive and growing plight of families and children facing food insecurity and hunger Continue to raise funds through mechanisms such as the Solidarity Fund and funding for NGOs to continue to enable them to reach the most vulnerable While KFC’s Add Hope has provided 360 million meals to date – supporting more than 140 different non-profit organisations (NPOs) and feeding 150 000 children daily since inception, we are only too aware that much more needs to be done. Rising food prices has a devastating impact on impoverished communities. It means less food purchasing power both in terms of quantity and quality. This has an impact on health, child development, and social and mental well-being and given that South Africa produces enough food to feed the entire population it begs the question, why can’t we solve South Africa’s malnutrition problem? Andra Nel, CSI and sponsorship manager at KFC Africa

July 7, 2021

Ready, Set, Go! Top Tips and Tricks to Starting Solids with Your Baby

Your baby is nearing six months and excitement starts to mount as you prepare to introduce solids for the first time. This is often called first-foods (weaning) or complementary feeding, implying that foods complement milk at this stage of the weaning journey, instead of replacing it entirely. Even though milk alone may not meet your baby’s nutritional needs anymore, it is still an important source of nutrients and minerals essential for healthy growth and this means that you will still offer baby milk when you first start with solid foods. Ready… The best food to start with is one that is culturally acceptable and familiar to the family. Traditionally, this may be a soft porridge like rice porridge or maize porridge, but other options may be single flavours like puréed sweet potato, or butternut, carrots, apples, pears, pawpaw, or peaches. Regardless of the food you choose, prepare it with breast milk (or formula) to help your baby recognise a flavour that they have been used to for the past 6 months. Offer this food for three days before moving on to another food or changing the flavour in the food. For example, if your baby likes pumpkin, mix with pureed apple or a sprinkle of cinnamon next time as you can mix foods together from early on. It is good practice to continually offer baby’s tastebuds new flavours and taste dimensions as you progress on your solids journey. There is no evidence that babies will not like veggies if they have already had naturally sweeter fruit. It is also suggested that you try a food that is not an allergen for now, avoiding for example a wheat-based cereal (gluten), yoghurt (cow’s milk) or egg at first. For a convenient way to get your baby to try its first foods, why not try Squish 100% fruit and veg purees? 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 babies to toddlers and beyond. Squish 100% fruit and veg puree and juice flavours give parents a broader range of taste options for even the fussiest of eaters, right from the first introduction of solids through to a full meal, or tasty snack. Set… Time to stock up on baby-friendly spoons, bowls, and bibs. Think about where you want to feed your baby. Choose an appropriate feeding space, one that will help promote sensory stimulation and the social aspect of mealtimes. Remember, meals do not need to be limited to the feeding chair and you can feed your baby on the lap. Meals also do not need to be limited to the kitchen or dining room. When age appropriate, sit on the floor with a blanket or outside under the trees on a warm day. Regardless, it is important to ensure however that your baby is always well supported and sitting upright when being fed. Invest in different sized bowls with fun colours (silicon cups work great) and a fun mini cooler bag for when you’re out and about. Squish 100% fruit and purees and pressed juices offer convenient meal solutions whether at home, on the go, right from the start of the weaning journey. And because Squish purees are free from preservatives, flavourants, colourants, you can rest assured you are offering your baby a meal that is pretty much the same as making it yourself. Go! It’s go time which means it’s time to choose the right time of day, ideally when both you and your baby are calm, relaxed, and not in a rush. This may be the weekend for working parents, or a weekday for stay-at-home moms. You may also want to include other family members for this memorable milestone. The best time of the day to start offering solids to your baby is when your baby is most alert and awake, and in a happy mood. This may be after waking from a midmorning nap and between milk feeds so that your baby is not too tired, too hungry, or too full. During the beginning stages, do not worry too much about the formality of mealtimes as we know it, like offering cereal for breakfast at 8am or a vegetable with lunch at 1pm. Follow your baby’s lead and enjoy these special first moments watching your baby’s taste buds get excited about solid food. You can then start to add other tastes and eventually other textures when your baby is ready, and Squish 100% fruit and veg purees offer a meal solution for every occasion.

July 6, 2021

World Chocolate Day!

It’s World Chocolate Day on the 7th of July and this year we are celebrating this sweet occasion with GD Chocolate! World Chocolate Day is all about championing one of the greatest culinary innovations in human history while educating ardent chocolate fans on the processes, resources and methods that go into each slab. GD Chocolate is a unique chocolate manufacturer in that not only do they focus on delicious taste but also seek to highlight the inherent health benefits of authentic cocoa and elevate them with natural, superfood ingredients. Let’s take a look closer at all the different treats you can indulge in this Chocolate Day. GD Chocolate Slabs GD Chocolate prides itself in sourcing sustainable, natural and authentic cocoa to champion in all their chocolates. Besides being mouth-watering delicious, chocolate’s initial popularity is accredited to cocoa’s immense health benefits, especially when kept as natural and unprocessed as possible. With each slab of GD Chocolate you are getting a dose of essential mineral magnesium, theobromine (which strengthens and improves heart function), anti-oxidants and tryptophan which boosts serotonin levels and gives us that good-feel chocolate is so famously associated with. Furthermore, all chocolates in GD’s range are dairy-free with no preservatives, no soy lecithin, no artificial colourants or flavourants. The slabs come in seven different flavours: Lemon & Black Pepper, Himalayan salt, Vanilla, Coffee, Orange, Mint and Rooibos & Matcha. GD Loaded Logs One of GD Chocolate’s most unique and innovative products, the GD Loaded Logs pack a superfood punch. Brimming with ingredients that contain powerful health-benefits, these chocolates are delicious and deliver the nutrients your body is looking for. The four different flavours target different specific health areas: Collagen: If you’re looking for the spring of eternal youth, The Collagen Log is your ticket. Loaded with collagen and sporting a lusciously chewy toffee-like taste, this is your go-to if looking to add some extra TLC to your skin, hair and nails. Vitamin C: Vitamin C plays an important role in strengthening your immune system and should be consumed daily. With a sweet citrus tang, GD Chocolate’s Vitamin C Loaded Log has made it an easy pill to swallow. Maca Moringa: In need of an energy pick-up? The Maca Moringa Loaded Log is made specifically to give you an extra boost that, unlike other chocolate bars, is sustained and won’t suddenly leave you hanging. Turmeric: Finally, help your body out with a punch of turmeric’s anti-inflammatory benefits with the ginger-warm, coconutty Turmeric Loaded Log. Buttercups: With crisp, thin, quality chocolate enveloping a soft, mouth-watering centre coming in five delectable flavours, you really can’t beat GD’s sensational buttercups. These decedent, bite-sized gourmet chocolates are the perfect treats to indulge in when wanting something just a little more exciting than your run-of-the-mill chocolate experience. With flavours like Almond Butter, Mint, Mocha-Coffee, Turkish Rose & Vanilla, there is something for everyone. Vegan Slabs: GD now offers three delectable vegan options in the form of slabs (R65 ea). GD’s Vegan & Sugar Free Slabs are full bodied, dense, rich-tasting chocolate that are keto and vegan diet friendly as well as free from cane sugar. They have been sweetened with Erythritol and are made with love. They contain nosoya lecithin, preservatives, artificial colourants or flavourants. No matter if you’re feeling adventurous with one of GD’s innovative loaded logs, looking to treat yourself with a delectable buttercup or are just craving a classic chocolate slab, get ready to boost your body and satisfy your every chocolate dream this World Chocolate Day. With GD Chocolates in your corner, forget New Years and consider July 7th the new best day on the block. About GD Chocolate: GD Chocolate is passionate about bringing deliciously healthy chocolate options to the South African market. GD chocolates are dairy-free and contain no cane sugar as only the very best local raw honey is used. They also contain no soya lecithin, preservatives, artificial colourants or flavourants. The Vegan GD Chocolate range is sweetened with erythritol, making it 100% vegan friendly. https://gdchocolate.com

July 6, 2021

Say Cheese!

Cheese contains a unique combination of valuable nutrients. It is not only nutritious but also delicious and versatile. Add it to dishes for flavour, eat it in moderate amount by itself or on a sandwich, or put it in a lunch box as a convenient snack. There are many varieties of cheese. Some of the well-known ones are Cheddar, Gouda, Mozzarella and Feta. Cheese Packed with protein, calcium, zinc and other essential nutrients, cheese deserves its place as a healthy food item in your family’s diet – whichever one you choose. Here’s why cheese is good for you: Cheese is an excellent source of good-quality protein. It contains all the essential building blocks (amino acids) you need to build strong bones and muscles. With one portion of cheese per day, that is two slices of cheese or 2 tablespoons of grated cheese (40 g), you get: 15% of your daily vitamin A needs – for good eyesight and to fight against disease 30% of your daily calcium needs – for strong, healthy bones and teeth 27% of your daily needed zinc – to support your immune system and help protect you against disease. Cheese fills you up with a unique combination of valuable nutrients and makes you feel fuller for longer, preventing unnecessary snacking. You can have a portion of cheese daily even if you have high cholesterol. Research shows that cheese has a neutral or even protective effect on heart disease. Hard cheeses such as Cheddar and Gouda contain little to no lactose, which makes them good choices in case of lactose intolerance. Protein, calcium and phosphorus in cheese help to protect your teeth against decay. Research shows that eating hard cheese directly after a meal is a good way to protect your teeth and keep them healthy. To make cheese an affordable option in your diet, buy it in bulk when it is offered at a good price. Grate everything and then store it in smaller amounts in an airtight container or plastic bag in the freezer. This way the cheese will last long. You can use it directly from the freezer as needed. Choose cheese as a snack or part of a meal to: Help you reach your goal of 3 servings of dairy a day so that you get enough calcium for healthy bones Keep your teeth in tip-top shape so that you can keep smiling Help you regulate your appetite and feel fuller for longer. For more cheese tips, visit www.rediscoverdairy.co.za

July 5, 2021

Lifegain® – for those who want more

Our bodies have more of a chance of managing the difficulties that life throws at them if they are well nourished. Indeed, good nutrition is one of the few things under our control when we need renewed vigour. Tip: Exhaustion can be an early warning that the body is not getting enough needed nutrients. We could be recovering from surgery or injury, struggling with illness, undergoing stress or be elderly. Or busy lives may result in our relying a bit too heavily on fast foods and snacks. Over the longer-term this can result in essential nutrients lacking, carrying a greater risk of degenerative disease. At all these times we have increased nutritional needs, especially for protein. Lifegain® Advanced Nutritional Shake has been tried and trusted by South Africans for 20 years, and its excellent formulation can help to restore nutrient levels and assist in repairing body tissues and maintaining muscle mass. Visit https://lifegain.co.za/real-life-stories/ for inspiring stories from users. Lifegain® is also a nutritious choice for healthy people who want to stay that way! In its 20 years on the South African market there has never been an equivalent nutritional supplement packing the ALL-IN-ONE cost-effective punch of Lifegain®. So, when shopping for various supplements, it is worth comparing content and cost per serving. It would take a lot of tablets to get the protein and nutrients that once-a-day Lifegain® provides at only R13-R14 a serving for example. Mixed with milk or water, Lifegain®’s gently processed triple protein blend of soy, milk and whey protein isolate provides 15 grams of protein a serving, plus essential amino acids, antioxidants, isoflavones, vitamins, minerals, glutamine and polyunsaturated fatty acids. Blitzed up with ripe pawpaw or berries, bananas, peanut butter or chocolate powder, Lifegain® also makes a delicious breakfast or anytime smoothie https://lifegain.co.za/recipes/ Available from Takealot, selected pharmacies and retail outlets nationwide. Price: Lifegain® 1 kg tin in vanilla, chocolate, or strawberry flavours, around R435. Lifegain® 300 g tin in vanilla, chocolate, cappuccino, or strawberry flavours, around R180. Lifegain® single serving sachets in strawberry or vanilla, around R19. Lifegain® Junior from 3 years, 300 g tin in vanilla, around R180. Lifegain® Glutamine 200 g tin, around R170. Enter here to win one of 2 hampers of Lifegain® products each valued at over R1000

July 2, 2021

The Tell-Tale Signs That Your Baby is Ready for Solids

The first bath. The first sleepover at granny. The first giggle. And now, the first taste of solid food. Initially babies only need milk (breast or formula) but as your baby grows the more proteins and minerals as well as thicker textures are needed, which is why the introduction of solid foods is crucial in baby’s development. Starting solids is an exciting milestone for the family but can also bring about some distress as to when to start. The World Health Organisation, supported by the South African Department of Health, encourages that babies start solid food from 6 months. This is an optimal time when your baby’s gut and kidneys are physiologically mature enough to handle solid food. Another reason is that your baby is born with only enough iron and certain other mineral stores to last about 6 months, after which your baby will need to start getting iron and other necessary minerals from food. Your baby will also start to show physical and developmental signs that they are ready to start eating solid food. Baby will sit without support and can hold their head steady. Baby will watch as you or a family member moves food to your mouth. Baby may try to grab your food and put it in its mouth. Baby will instinctively open the mouth when a spoon approaches. Baby may start to wake up more frequently for night feeds than before, indicating hunger. If your toddler starts to show these signs, in addition to the age consideration, it may be time to consider introducing solids. During this time it is important to continue to offer your baby milk. It is a good idea for the first solid meal to be offered during the day after a mid-morning nap and milk feed and when your baby is not too tired or too hungry. Your baby needs to be in top form to learn this new skill and to start its first food journey. It is always a better time to start when your baby is happy, healthy, and well, and not when ill, has a fever or any rashes. For a convenient way to get your baby to try its first foods, why not try Squish 100% fruit and veg purees, perfect for babies from the first introduction of solids, right through the weaning process – from babies to toddlers and beyond. Squish convenient puree pouches are well-loved amongst mommies and provide delicious tasting convenience, whether at home or on the go. Even better is that Squish purees are preservative free, colourant free and flavourant free with no added starch. Squish 100% fruit and veg puree and Squish 100% fruit and veg pressed juices flavours give parents a broader range of taste options for even the fussiest of eaters, right from the first introduction of solids through to a full meal, or tasty snack. For individualised professional advice for premature babies or any health or nutritional concerns, contact a healthcare professional such as a registered dietitian, paediatrician, or paediatric nurse. Brought to you by Squish 100% fruit and veg puree meals for babies, toddlers and beyond

July 2, 2021

Have you had your Vit D3 sunshine shots?

Here’s a winter health fact. Our bodies need Vitamin D for many important processes including supporting the immune system, bone and muscle building, and to promote better sleep and mood. We can even produce enough vitamin D ourselves. That’s if we bare our arms, legs, back, chests or faces to the sun for a limited period of time, because the sun’s UV rays produce Vitamin D in our bodies. Scientists reckon that five to 15 minutes, or five to 30 minutes for darker skinned people, of sun exposure two or three times a week will do it. But during winter, just when we need this immune boosting and stress relieving sunny gift to help us through the season of colds and ‘flu, the days are short, we stay indoors, and are usually covered up head to toe for much of the time. But, fun tip ladies: if you wear a cami under your warm clothing, you can head for a sunny spot at a warm time of day, strip off the top layers and you’re all set for a short spot of winter sunbathing. You may not wish to try this at the office! For those of us who can’t do the sun thing, vitamin D is also available in some foods, mainly in fatty fish like pilchards, tuna and salmon. Milk, yogurts and cereals are often fortified with Vitamin D too. Still, there are good reasons why many of us can’t get enough Vitamin D from sun or food (being elderly, covered up clothing for religious reasons, no time to go outside, being darker skinned…). In those cases, a one-a-day Nativa Complex® Vitamin D3 https://www.nativacomplex.co.za/immune-health/#nativa-complex-vitamin-d3 can fill the gap. It’s the newest addition to the well-established Nativa Immune Complex® range. Nativa Complex® Vitamin D3 supplies 1000 IU of Vitamin D and can be administered from 6 years of age. Cost is around R100 for a month’s supply, from Takealot, Dis-Chem, Clicks and selected pharmacies nationwide. Read about this well formulated immune boosting range at https://www.nativacomplex.co.za/immune-health/#immune-complex-product, and then enter our competition for a chance to win one of two R750 vouchers from Cotton On . Their stylish men’s, women’s and kid’s clothing can see you through winter, and (yay) into Spring. #VITAMIN D3 #sunshine vitamin

July 1, 2021

Five signs that you are Collagen Deficient

With winter on its way, is your body sending you the sign’s that it’s collagen-deficient? If your neck is drooping, your hair is drying out and your joints ache, these are all warning signs that you may be collagen-deficient. And the worst is yet to come. Catherine Clark, the Owner and Founder of Harvest Table says that while there is no way to measure the amount of collagen in your body, you can generally tell when your body doesn’t have enough. “Collagen deficiency strikes nearly everyone over the age of 30. As you age, your body naturally begins to manufacture less collagen. But this is the glue that holds your body together and without it, your body literally starts falling apart. So if you have any of the signs that you may have a collagen deficiency, it’s time to act,” Catherine explains. Catherine shares five of the key signals that you could be collagen deficient. Wrinkling It’s not just your imagination, winter really is harder on your skin as cold air and wind strip away the skin’s hydration. That’s why you will often see more wrinkles appearing in the colder months, especially on your face. The great news is that collagen will keep your skin strong and elastic. Collagen aids in the skin’s hydration and helps wound repair and stretch marks by improving skin elasticity. It will also help your fingernails and hair grow and keep your teeth strong. You lose flexibility If your collagen stores are running low, you may lose some flexibility and find that your tendons and ligaments are stiffer. Whether you head indoors during winter or brave the cold outside, collagen can aid in exercise recovery and muscle growth. Glycine and arginine, two of the most important amino acids found in collagen, play a role in helping to form and repair muscle tissue, healing injuries, sparing tissue wasting, boosting the metabolism and aiding in muscle development. Joint pain Another all too common problem you may experience is joint pain. Though we often assume this is a natural part of ageing or caused by over-exercising, it can actually be due to a collagen deficiency. Cartilage is the buoyant, rubber-like tissue that covers the ends of long bones at the joints and it’s mostly made up of collagen. A collagen deficiency leads to more bone-on-bone movement, which can cause excessive friction that will lead to inflammation and may eventually progress to arthritis. Collagen will assist your body in preventing joint stiffness, swelling and pain. Cellulite A collagen deficiency can also result in worsening cellulite. When the fatty tissues underneath your skin push upward against your body’s connective tissues, the skin at the surface begins to pucker, resulting in cellulite. As your levels of collagen reduce, your skin becomes less firm, grows thinner and becomes more vulnerable to damage. The result is the all too familiar “orange peel” look that worsens with age. Collagen will boost your cell renewal and the skin’s suppleness and will reduce the all too obvious signs of cellulite. Digestive problems Uncomfortable bloating and other gut symptoms can be an indication that your body needs more collagen. A lack of collagen in the gut can lead to intestinal permeability or “leaky gut syndrome” and symptoms include constipation, diarrhoea, brain fog, fatigue and an impaired immune system. Again, this is easy to reverse if you boost your body’s collagen levels. Catherine says that the easiest and most efficient way to address a collagen deficiency is to look after your body with the right diet and supplements. “While we often think of wellness in terms of what we can see and apply on the outside, there’s a lot that can, and should, happen on the inside,” Catherine explains. “By supplementing your diet with collagen and making it part of your daily routine, you can vastly improve your skin and boost immune, cardiovascular and digestive health. Healthy winter skin and joints are only one scoop away.” Harvest Table has a wide range of collagen products that are available from www.harvesttable.co.za. Follow Catherine on Instagram: @whole_healthy_me.

June 29, 2021

The dairy solution to lactose intolerance

“Lactose intolerance is not a milk allergy, but a gastrointestinal disturbance that happens after consuming more lactose than the body can handle”, says Maretha Vermaak, registered dietitian at Rediscover Dairy. “It is merely the inability to digest the sugar naturally found in milk and milk products, called lactose.” Lactose consists of two sugar components, namely glucose and galactose, bound together. During normal digestion, the body produces an enzyme called lactase to separate these two sugar components, so that they can be absorbed into the blood. If the body does not produce enough of the enzyme lactase, the two sugar units cannot be separated. The milk sugar then starts to ferment, which can lead to uncomfortable symptoms such as bloating, gas, loose stools and stomach pain. Most people who are lactose intolerant can tolerate up to 12 g of lactose in a single dose and experience few or no symptoms. A cup of milk (250 ml) typically contains 12 g of lactose. Dairy foods such as milk, maas, yoghurt and cheese provide important nutrients such as protein, calcium and potassium. Everyone – young and old – needs these nutrients for good nutrition. Lactose intolerance should not prevent you from having a healthy, balanced diet including milk and dairy products. Here’s how you can tolerate lactose better: Consume small amounts of milk and dairy at a time and space your intake throughout the day. Full-cream milk is tolerated better than low-fat or fat-free milk. Use milk and dairy foods combined with another food. For example, have milk with cereal or pap, stir plain yogurt or amasi into soup or have cheese on bread. Eating lactose-containing foods such as milk and other dairy products with other types of food slows the digestion of lactose and so helps to ease possible discomfort. Cheeses such as Cheddar, Gouda and Mozzarella contain very little lactose (less than 1 g lactose in a portion of 40 g) and are generally tolerated well. In fermented dairy products such as yoghurt and amasi some of the lactose is already broken down. As the live cultures in fermented dairy also improve lactose digestion, yoghurt and amasi are ideal choices if you are lactose intolerant. You can also try lactose-free dairy products. Dairy products help to build strong bones and teeth and contribute to good overall health. So, don’t miss out! You can benefit from the nutrients in dairy even if you are lactose intolerant. For any other questions about dairy, please visit: www.rediscoverdairy.co.za/askdairy/

June 25, 2021

“No One Can Live on Just One Food”. Toddler: “Challenge Accepted!”

Is your toddler going through a [insert latest favourite food craze here] phase? Think about how they want to hear the same song on repeat and play with the same toy, all day, every day. Eating the same foods every day is just another version of this. So, while we can helplessly blame this on a toddler’s love for routine and repetition, as parents, there are few things we can do to make these phases as healthy as possible. Up the Nutrition Bread, cheese, potatoes: whatever the food, be sure to always offer up the most nutritious option or version of that food. For example, leave the skin on the potatoes, a valuable source of nutrients and fibre, offer up wholewheat pasta or whole grain bread, or choose sugar- and salt-free peanut butter (may contain allergens). A good tip for starches like pasta, bread or cereal is to be guided by the food label. Aim to choose a starch product that has more than 6g of fibre per 100g, as this is defined as a high fibre food. Feeding your little one Squish 100% Fruit and Veg purees you can rest assured you are giving your little one the best. Squish is preservative-free, colourant free, flavourant free and contains no added starch, what’s more, they come in a convenient pouch perfect for meal-times or on-the-go-snacks. Texturize It is a good idea to offer up the favourite food in a variety of textures, as and where possible. This will at least allow for your little one to be exposed to various textures of foods at this time, which is important for motor and oral development. For example, bread can be toasted and cut into fingers or triangles or offered as a softer, round bread roll. Potatoes can be cut into chunks or mashed, and you can mix small, diced pieces of banana or strawberries into yoghurt. Try adding a Squish 100% Fruit and Veg Puree to a small dish and get your little one to dip their finger foods into it. Good news for moms with slightly older babies and toddlers – Squish 100% fruit and yoghurt purees now come in a new, bigger toddler-friendly 200ml pack for growing babies with growing appetites. The bigger pouch size means you can serve your toddler a full meal or snack in one handy serving, as their appetites increase, in a convenient pouch format. The Squish 200ml bigger pouch range comes in 6 delicious fruit and yoghurt flavours, are free from colourants, flavourants and preservatives, and are ideal for your little one’s growing needs. Flavour Focus Focus on a variety of flavours with this food, both to challenge the taste buds and offer a nutrient variety. For example, if the bread is your toddler’s current favourite you could dip in egg to up the protein and make French Toast or serve up peanut butter and banana sandwiches with added healthy fats. You can mix pureed veg like carrot into mashed potato or try different types of cheese, from softer Mozzarella to stronger Cheddar. Make them scrumptious fluffy and warm breakfast flapjacks filled with sweet, hidden fruits and yoghurt: https://squish.co.za/quick-easy-recipes/sweet/apple-banana-flapjacks/ Patience makes Perfect Throughout this time, keep presenting your toddler with other healthy foods at mealtime, as well as the favourite food. According to research, between 8 and 10 exposures to food may be needed before a child is willing to try it. This means that patience is key when getting through these phases of food obsessions. Like all things, it is comforting to know that this too shall pass, and it is unlikely that your little human’s current food obsession will have any long-term negative health effects. If you are concerned, speak to a registered dietitian or pediatric nurse for more helpful advice.

June 24, 2021

How Fresh is Frozen? Frozen vegetables are fresher than you think

There’s no denying that frozen foods are a lifesaver for quick meal solutions and come out tops from a convenience, lifespan, and waste-reduction point of view. But some may question the quality and nutritional value of frozen foods, not to mention the fear of preservatives. We got some insights from McCain, a leader in the frozen foods category, to dispel some of the common misconceptions when it comes to frozen vegetables and potato products. It’s fresh: “Our produce is sustainably sourced from local farmers, harvested at its peak and snap frozen within hours to maintain freshness and lock in nutrients,” says Catharina Bester, Marketing Manager: Foodservice & Retail at McCain. Freezing is a safe and natural way of preventing bacterial growth and enzyme activity and eliminates the need for undesirable chemical preservatives It’s convenient: There’s no way around it, frozen vegetables are a win on a busy weeknight. The cleaning and chopping have all been done for you, so all you need to do is take it out of your freezer, cook according to the on-pack instructions, and serve. It’s healthy: Contrary to popular belief, freezing causes very little nutrient loss and preserves the vitamins and minerals in food – so all those fantastic nutrients end up on your dinner table, meaning you get a nutritional meal every time. Frozen produce is packed with nutritional value and provides the easiest way for you and your family to get your daily nutrition. It’s reliable: We all know the feeling of reaching for some veggies in the fridge, only to find that it’s expired or heading to the shops to get a specific ingredient, and not being able to find it. By keeping your freezer stocked with frozen vegetables and potato products, you know you’ll have what you need, ready to go, when you need it. It’s affordable: Frozen foods have a much longer shelf-life than fresh produce and you only use what you need so there’s less wastage. Meaning you get more broccoli for your buck, and not to mention less frequent visits to the store. It’s versatile: The meal options are endless – from quick snacks, tasty potato chips and wedges, stir-fries, pasta sauces and toppings and even baking. You can even create your very own personalized McCain Family Cookbook, which is easy and can be completed in just a few steps. First off, give the book a name and personalise it with a special message. Then, upload six family recipes accompanied by photos, to give it that personal touch. Then, tailor the rest of the book using easy, pre-made recipe categories curated by McCain and chosen by you. According to Danielle De Villiers, Senior Brand Manager at McCain “This cookbook is a continuation of our mission to help families grow and thrive. You can now not only receive mouth-watering, easy-to-follow and accessible recipes that the whole family will love, but also pass on your own recipes to the next generation.” Included in your cookbook will be your personalised recipes, a selection of Food24’s most popular recipes, and family-friendly meal ideas using McCain products. The cookbook will also feature Food24 editorial packed with tips, cheat guides, storage suggestions and other fun food snippets from the team, making this cookbook the perfect addition to any kitchen. Once your personalised cookbook has been completed, check out, and you will receive a digital copy in your inbox and a printed copy delivered to your door. Check out McCain’s extensive range of proudly farm to freezer products, including gluten and preservative-free chips, ready-made creamed spinach, diced beetroot, Hawaiian stir fry mix and a firm kids favourite, Smiles.Follow the #MadeWithMcCain conversation on McCain Facebook or McCain Instagram or visit their website https://www.mccain.co.za/ for more information.

June 21, 2021

Why sMOOthies can make your breakfast seamless

About one in three people tend to skip breakfast. Breakfast is undeniably one of the most important meals of the day and smoothies are a quick and easy way to provide you with all the important nutrients you need to start your day. Why smoothies for breakfast? They can be prepared with as little as three simple, nutritious ingredients that are part of a healthy eating pattern. MILK contains a powerful combination of 9 important nutrients, such as high quality protein, calcium, potassium, vitamins A, B12 and B2, as well as magnesium, phosphate and zinc. Milk is a versatile ingredient, because in a single product you get a variety of nutrients, that are easily absorbed and ready to be used. YOGHURT, like milk, is a source of high quality protein, which helps to keep you satisfied and at the same time builds and maintains your muscles. Yogurt is a fermented dairy product that is a vehicle of friendly bacteria and contributes to good intestinal health. These friendly bacteria are used during the manufacturing process to acidify the milk. Similar bacteria also occur naturally in the human digestive system to ensure that nutrients are absorbed efficiently from food. By eating yogurt, you help maintain the bacterial population in your intestinal tract so that you can get the best possible nutritional value from food. FRUIT is packed with important nutrients, which complement milk and yogurt. It is a rich source of folic acid, vitamin C and fiber. Together with milk and yoghurt, it makes a perfect combination for your smoothie. You can also add nuts, seeds, peanut butter, vegetables or oatmeal for texture and flavor. Smoothies are so easy to make! Try this delicious Peanutbutter Whip With Apples smoothie created by the team at Rediscover Dairy. Make it at home with a regular whisk or in a food processor. You can make it in advance and freeze it and then use it to keep your lunch box cool. It is advisable to use plain, unflavoured yoghurt because in this way you can limit unnecessary sugar. Milk and yoghurt are also available in different options. From full-cream, low-fat, medium-fat to fat-free milk which means there is an option for everyone. Alternate the type of fruit and vegetables you add to ensure variety and to give it a new, interesting flavor every day. Smoothies are a quick, easy and “trendy” breakfast option, packed with nutrients. They are a delicious, easy grab-and-go meal. Make sure you give your body the support and nutrients it needs. Try to include 2-3 servings of milk and dairy in your diet daily. Milk and dairy are good for the whole family – young and old! For more dairy tips and recipes visit the Rediscover Dairy Facebook page.

June 18, 2021

What Your Toddler Wants You to Know About Their Eating Habits

As a first-time parent, you may have thought that the most challenging part of parenting would be the newborn stage. Little did you realize the trials you would face as you enter the toddler years. Little personalities coupled with big emotions and an inability to express themselves makes it feel like you are having a conversation in an exotic language. But while our toddlers may not be able to speak to us (yet), if we pay attention, they are particularly good at communicating, especially when it comes to their eating habits. As babies become toddlers the parenting role of nourishing growing tummies continues – it’s still about the need to provide tasty, healthy meals and snacks that are nourishing, filling and simple to get into little people. With growing appetites comes growing independence and it’s exciting and liberating when little people can eat and enjoy snacks and meals by themselves. It is normal to be a picky eater It helps to know that you are not alone in the dinnertime struggles with your toddler. According to research, fussy eating is quite common in young children, peaking at 20 months and gradually fading away by 5 – 8 years of age. This frustrating toddler habit is also about the need to express their independence as they figure out this new and exciting world. Like all things, this too shall pass. Great news for parents of picky eaters, there is a new Squish 200ml 100% fruit and veg puree offering, available in 6 delicious flavours specially made for growing kids with growing appetites. The Squish purees are preservative-free, colourant free, flavourant free with no added starch and come in a convenient pouch, perfect for meal-times, snack-times or on-the-go. “My appetite is never the same” Your child may eat breakfast like a king yet they will barely taste their dinner. It is very normal for your toddler’s appetite to change from day to day, and even from meal to meal. Every toddler is different. Some wake up very hungry to eat a lot at breakfast, while others have bigger appetites at dinner when eating with the family. Teething babies and toddlers are often not extremely interested in food, while growth spurts may mean you cannot keep up with what is on offer. Be guided by the interest your toddler expresses in food rather than assuming they will eat the same amount at each mealtime. “I’ll tell you when I am full” Babies and toddlers are particularly good at listening to their bodies and eating when hungry and stopping when full, unlike adults. Pay attention and you will quickly learn when your little one has had enough to eat. The pace of eating slows down and your toddler will purse their lips closed. They may turn their head in defiance, push food away, and even throw the food to the floor. If you don’t notice these initial signs, your toddler might get rather irritable and demand to leave the dinner table or exit the feeding chair. “Please can I feed myself” With good intentions, many parents will feed their toddlers at mealtimes. However, stepping back and letting your toddler feed themselves is a vital part of their development. The practice of self-feeding stimulates hand-eye coordination and is also important to encourage them to learn to listen to their fullness cues. From about 8 – 9 months you can start offering your baby age-appropriate finger foods like scrambled egg, small soft chunks of butternut, or grated cheese, and toddler-friendly utensils can be used from 15 – 18 months. If you are nervous, serve some meals that allow your toddler to eat on their own and others that you guide.

June 16, 2021

Baby & Kiddies Tastes makes meal time lekker for the little ones

Many South Africans live demanding lives where time is of the essence and nobody feels their pressure more than the moms and dads who, after a long day still need to ensure that the little ones have a nutritious meal when needed. Thankfully Baby & Kiddies Tastes can relieve you of that task. What is Baby & Kiddies Tastes? Baby & Kiddies Tastes trusted meal supplier for the little ones between the ages of 6 to 12 months, then up to 6 years old. The company was started by Vanessa Crichton, a dedicated mother, wife and entrepreneur who also knows her way around the kitchen, trained as a chef in London. Having started many other successful culinary companies such as Exquisite tastes catering, Vanessa, who has eleven years’ experience in making children’s food has turned her attention to helping moms and dads when it comes to mealtime for their young kids. What does Baby & Kiddies Tastes offer? Baby & Kiddies Tastes offer nutritionally tested fully textured, natural and healthy frozen meals for children between the ages of 6 to 12 months for children up to the age of 6 years old. Meals are made using the best ingredients that are also packed with flavour. Vanessa has meticulously crafted up to 50 different flavour combinations ensuring that every meal is a great experience for your child. What are the benefits of using Baby & Kiddies Tastes? Baby & Kiddies Tastes takes away the stress of having to prepare a meal for your young ones and ensures that every meal is jam-packed with essential nutrients that children need. It is also easy to prepare as the meals are cooked and frozen with a 2-month freezer life. It is also worth noting that our meals contain no additives or preservatives and no added salt or sugar, due to this, we do not suggest freezing for longer than 2 months. What other advantages can moms and dads benefit from? We know that convenience is key when it comes to mealtime, as mentioned our meals are packed with flavour and full of nutrients but they also offer added benefits. These include innovative modular packaging which limits food wastage. We know that kids can get a bit inquisitive and might make an unwanted mess. For this reason, we provide tamper-proof Kiddies Tastes tubs for those who are slightly older. Our packaging is also recyclable. Are there currently any special offers? We have a allergen range, “Local is Lekker” options, as well as vegetarian meals. Free delivery is offered for monthly orders. How do I get Baby & Kiddies Tastes meals? Baby & Kiddies Tastes offers free delivery on all monthly orders and we deliver to Johannesburg and Pretoria based areas. Ordering is quick and easy, just head over to www.babytastes.co.za where you will find a list of our meals. Customers can order individual meals or place a monthly order. Alternatively, contact us via info@babytastes.co.za and your order will be delivered within 3 to 5 days. Baby & Kiddies Tastes brings the freshness and goodness of local South African ingredients to your freezer, ready for your child’s meal time, anytime.

June 10, 2021

“Milk, what a winner! “

“Cow’s milk is a versatile and convenient source of essential nutrients for everyone. It is one of the top food sources of calcium and also contains a unique combination of valuable nutrients, of which some are typically lacking in many South Africans’ diets,” says registered dietitian at Rediscover Dairy, Maretha Vermaak. These include calcium, potassium and vitamin A. Milk is also an affordable source of good-quality protein, and its overall nutritional value stems from more than just the sum of its individual nutrients. What’s more is that milk is a filling food item, ready to be enjoyed just as it is or as a base in other dishes. Here’s what you should know when choosing the best milk options for everyone in your family. Your milk choices The only difference between full-cream, low-fat and fat-free milk is the amount of fat per serving, which is also reflected by the energy value (kJ). A 250 ml serving full-cream milk contains 8 g fat and 640 kJ compared with 4 g fat and 518 kJ in low-fat milk. Fat-free milk contains 0.5 g fat and 362 kJ per 250 ml serving. You can also choose to buy fresh (pasteurised) milk or milk that keeps for longer, such as long-life or powdered milk. It doesn’t matter which one you choose – each offers you all the goodness of cow’s milk. Always keep fresh milk in the fridge. Long-life milk can be stored in the cupboard until you need it, but put it in the fridge once it has been opened. Powdered milk is convenient because you can prepare only as much as you need at one time. Know what’s in your basket Be sure that what you buy as powdered milk is made from real cow’s milk. The list of ingredients will be short and the first item will always be full-cream or fat-free (cow’s) milk. If not, it’s not real milk. Don’t be fooled: coffee creamer is not cow’s milk! Coffee creamer is made from unhealthy plant fats and contains very little protein (0.1%) and no calcium or any of the other important nutrients of milk. Coffee creamer is not a substitute for milk and can never replace milk or formula milk in the diet of children or babies. Take your pick: you’ll get the same unique combination of nutrients and the taste you love whichever milk option you choose! Did you know? Want to use milk later? Simply freeze it in smaller containers, and then let it thaw in the fridge before use. A quick shake once thawed and it’s ready to drink or use in your favourite recipes. Do you have any questions about dairy? Rediscover Dairy has your back, just visit the AskDAIRY page and find an answer to any of your questions. We now have more than 100 questions and answers listed: https://www.rediscoverdairy.co.za/ask-dairy/

June 10, 2021

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