Beat Recipe Box


Beat Recipe Box


Tomato soup recipe (by Sonja Hols)
BEAT poor immunity

Serves: 6 servings of 400 ml per serving- This recipe freezes well!

  • 2 kg different types of tomatoes (washed, cut big tomatoes in 4 and smaller tomatoes can be halved.
  • 3 big red onions (chopped in blocks)
  • 4 big carrots (wash, keep skin on, cut top and tail, cut in 3 cm rings)
  • 2 red peppers and 2 green peppers (washed and remove kernel and cut into big chunky blocks)
  • 3 chicken stock cubes/ *see footnote
  • 2 tsp thyme
  • 5 cloves of fresh garlic, cleaned and crushed
  • Optional: Plain yogurt/ * footnote and basil leaves

Pre heat oven to 180°C

Line baking tray with foil. Spray with spay and cook.

Mix tomatoes, carrots, peppers, fresh crushed garlic cloves, thyme, salt, pepper and olive oil in a mixing bowl.

Place everything on baking tray and bake 40 minutes in oven at 180°C

Remove from oven and liquidize with 1.5 L chicken stock

*Optional: To serve- serve with a dollop of thick plain yogurt/ low fat plain and washed basil leaves

*Footnote: use homemade broths with animal bones to optimise nutritional value

*If you are vegan swop yoghurt for coconut milk lite to finish dish off

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Low calorie nutritious Green Curry
BEAT bland cooking the healthy way

Serves: 5-6

  • Olive oil
  • 400g Long stem broccoli
  • 135g baby corn
  • 400g marrows (chop into big chunky pieces)
  • 80g sugar snap peas
  • 500 ml almond milk
  • 1 avocado chopped into chunky blocks,drizzled with a dash of lemon juice
  • Onion chopped finely
  • 170 g Asparagus
  • 200g fresh peas
  • 150g green beans (remove top & bottoms)
  • 2 tins coconut lite milk
  • 500g plain full cream yoghurt
  • ½ cup coconut shavings, toasted in olive oil
  • 2 packets (50g X 2) Mae Ploy green curry paste (Available at Fruit and Veg/ Super Spar)

Toast coconut shavings in a big pot with a dash of olive oil until light brown and remove from pot and set aside.

In the same big pot (without washing it) add a dash of olive oil and fry onions for +-2 minutes.

Add chicken pieces and grill in pot until lightly brown (not fully cooked). Remove from pot and set aside.

Add 2 packs of green curry paste in the big pot and 250 ml water mix through for 30 seconds and then add back the onions and chicken back into the pot.

Add 2 tins coconut milk (lite), simmer on low heat for 15 minutes with lid on.

Add in all veggies and 500 ml almond milk. Let it simmer for another 10-15 minutes with lid on until veggies are cooked but still firm.

Remove from heat and remove lid, ready to serve.

Serving suggestion: Serve with toasted coconut shavings, a dollop of full cream plain yoghurt and avocado blocks.

Optional: serve with olive oil brushed Rye/ sourdough bread

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Creamy broccoli soup, without the calories!
BEAT your fear for green veggies!

5 servings of 400 ml each

  • 4 cups water
  • 2 cups broccoli florets
  • 1 tablespoon canola oil
  • 1 onion chopped
  • 1 large stalk celery chopped
  • 1/3 cup Maizina
  • 2 tablespoons chicken stock powder/ 1 block chicken stock (prepared with a little bit of hot water)
  • 2.5 cups milk
  • ¼ tsp ground nutmeg
  • ¼ tsp ground black pepper
  • ½ cup fresh grated parmesan cheese

In a medium-sized cooking pot, add water and broccoli florets and bring to boil; reduce heat and cook for about 3 minutes. Drain, keep all the water.
In a food processor or blender, process half the cooked broccoli until smooth. Chop remaining broccoli and set aside. In a heavy-bottomed cooking pot, heat canola oil, add onion and celery and cook for about 3 to 4 minutes until soft. Stir in Maizina; cook, stirring constantly for about 1 to 2 minutes. Add reserved water and chicken bouillon granules, and bring to boil, stirring constantly. Reduce heat to medium; simmer, stirring constantly until thickened.
Stir in milk, nutmeg, pepper, and processed and chopped broccoli, and heat through. Adjust seasonings to taste. Serve garnished with grated parmesan cheese.
*Optional serve with 1 tablespoon toasted seeds/ nuts and a dollop of plain yoghurt/ cottage cheese for an extra creamy taste
*Optional milk can be swopped for unsweetened almond milk/ tinned lite coconut milk
*Not suitable to freeze

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Quick and easy pumpkin and coconut soup
BEAT the craving for carbs- this is REAL comfort food

Serves 4

  • 4 cups peeled and cubed fresh pumpkin
  • 3 cups vegetable broth/ stock
  • 1 large Granny Smith apple, cut into cubes (about 1 1/2 cups)
  • 3/4 cup chopped shallots
  • 1 x 2.5 cm piece fresh ginger, peeled and thinly sliced
  • 2 garlic cloves, chopped
  • 2 teaspoons curry powder (mild or hot)
  • 1 teaspoon salt
  • 1/4 teaspoon crushed red pepper, plus more for garnish (optional)
  • 1 cup plus 4 tsp. tinned light coconut milk, well shaken and stirred,
  • 1 tablespoon fresh lime juice
  • 1/4 cup raw pumpkin seed kernels (have raw or toast them in the pan with small amount of canola oil)

Combine pumpkin, broth, apple, shallots, ginger, garlic, curry powder, salt, and red pepper in a pot. Cover with lid, put on medium heat for 30 minutes.
*Optional: to add more flavour, roast the pumpkin with cinnamon and curry powder and olive oil in the oven before, then reduce simmer time to 10 minutes.
Stir in 1 cup coconut milk and lime juice and let it simmer on low heat for another 10 minutes.
Use hand blender to blenderize until smooth.
Divide soup evenly among 4 bowls. Swirl 1 teaspoon coconut milk into each; garnish with roasted/ raw pumpkin seeds and red pepper.

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Homemade chicken soup
BEAT winter cravings

Serves 10

  • 2 tablespoons olive oil
  • 1 onion (diced)
  • 2 carrots (chopped)
  • 2 celery stalks (chopped)
  • 3 cups cooked chicken (shredded)
  • 8 cups chicken broth/ chicken stock prepared with water
  • 1 cup quinoa (or brown rice or zero calorie noodles (Shirataki Noodles- superlite (Dischem/ Wellness warehouse)
  • *Optional: add baby spinach or mushrooms and black pepper
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Lindies’ healthy chocolate mousse
BEAT the sweet tooth but improve nutrition intake

Serves: 2

  • 1 frozen banana
  • ½ avocado
  • 1 cup frozen berries (any)
  • 2-4 sweeteners (Erythtitol) at Dischem- if diabetic- (no after taste)/ honey/ syrup (only if not diabetic)
  • ¼ cup cacao
  • ¼ cup coconut milk lite (tin)
  • 2 shots expresso (optional)
  • 2 tablespoons peanut butter (sugar and salt free)/ Oh mega dark chocolate almond butter

Blend and freeze for 3 hours
Serve with cherry’s and fresh mint leaves (optional)

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Lindies’ nutty ice cream
BEAT the insulin spike

Serves 1-2

  • 2 frozen bananas (preferably more green than yellow),
  • 1 tsp instant coffee powder/ shot expresso
  • 1 tsp cacao
  • 1 tablespoon peanut butter (smooth or crunchy, without added sugar and salt/ Cashew butter/ almond butter (standard/ chocolate)

Take frozen banana from deepfreeze mix with all other ingredients using a blender until smooth consistency enjoy immediately.

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Saucy Chocolate Pudding,
BEAT PCOS/ Diabetes
  • 1 .5 cups Almond flour
  • 1/2 cup (42g) Cocoa Powder (Unsweetened)
  • 1 cup / Erythritol Sweetener/ ½ cup another sweetener
  • 1 tsp Baking Soda
  • 1/2 tsp Salt
  • 1 cup (240ml) Almond Milk
  • 2 tsp Vanilla Extract
  • 1/3 cup (80ml) Extra Virgin Olive Oil*
  • 1 Tbsp White Vinegar (or Apple Cider Vinegar)
  • 1 Egg

Preheat your oven to 180°C. Spray cake pan with non-stick spray and then line the bottoms with circles of parchment paper. Set aside.
Sift the flour and cocoa powder into a mixing bowl.
Add the Erythritol/ sweetener, baking soda and salt.
Add almond milk, vanilla extract, oil, vinegar and egg to the mixing bowl.
Whisk with a hand whisk until well combined, but be careful not to overmix, just mix until large lumps are gone, small lumps are fine.
Pour into prepared cake tin, this should also be the serving tin
Place into the oven to bake for 35 minutes or until a toothpick inserted into the center comes out clean.


While cooking prepare sauce: ¼ cup cacao, 2 shots expresso, 200ml boiling water. Mix together.
Remove cake form oven, pinch holes in and pore over the hot sauce over hot cake.
Leave to cool.
While cooling, on low heat warm 2 tins coconut lite milk (not boil, just warm) add 1.5 slabs dark choc and remove from heat, continue to stir while it melts- this is your chocolate ganache. Add hazelnuts and pour semi warm over the cooled down cake.
*This is a delightful rich and nutritious bite- keep your portion small!

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Lindies’ best Bircher Muesli
BEAT busy mornings where there is no time to prepare breakfast
  • 200g raw oats
  • 50g unsalted nuts
  • 50g raisins/ cranberries/ goiji berries
  • 50ml honey/ Syrup (if you have IBS)
  • 85ml fresh orange juice
  • 200 ml plain yoghurt

Mix all and leave for at least 30 minutes before serving.
Can be kept for 3 days in the fridge.
Add 4 teaspoons whey protein powder

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Smoothie recipes
BEAT skipping the most important meal of the day, breakfast!
BERRY BLISS (Servings 2)
  • 250ml plain low fat yoghurt
  • 1 small banana
  • 1/2 cup fresh strawberries, sliced
  • 1/2 cup mixed berries (raspberries, blueberries, blackberries), sliced
  • ½ cup raw oats
  • 250ml plain low fat yogurt
  • ½ pineapple
  • ½ cup mango
  • ½ cup raw oats
  • Add 4 teaspoons whey protein powder
  • 250ml plain low fat yogurt
  • ½ cup berries
  • ½ paw paw
  • ½ pineapple
  • 1 hand full crushed almonds
  • 250ml plain low fat yogurt
  • ½ cup ALPEN muesli
  • 1 kiwi
  • ½ paw paw
  • ½ cup berries
  • 1 hand full crushed almonds
  • Add 4 teaspoons whey protein powder
  • 1 cup juiced mixed greens (lettuce, spinach, beet greens etc)
  • 1 banana
  • 250ml carrot juice
  • Add 4 teaspoons whey protein powder
  • 1 cup strawberries
  • 1 cup watermelon
  • 1 lime, juiced
  • ½ cup raw oats
  • ½ cup berries
  • Add 4 teaspoons whey protein powder
  • 250ml low fat yogurt
  • 1 banana
  • Juice of 1 lemon
  • 1 cup raspberries
  • 1 cup crushed ice
  • ½ cup ALPEN muesli
  • 1 hand full crushed almonds
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Asian inspired chicken soup
BEAT buying take outs on cold winter nights
  • 1/2 ounce (about 1/2 cup) dried shiitake or mixed dried mushrooms
  • 3 cups boiling water
  • 1 tablespoon peanut oil or canola oil
  • 2 cups diced onion
  • 3 cloves garlic, thinly sliced
  • 6 1/8-inch-thick slices peeled fresh ginger
  • 6 cups reduced-sodium chicken broth
  • 1/4 cup reduced-sodium soy sauce
  • 1 2-to-3-inch stick cinnamon
  • 1 whole star anise
  • 1 teaspoon freshly ground pepper
  • 2 pounds boneless, skinless chicken thighs, trimmed and cut into 1-inch pieces
  • 1 bulb fennel, cored and cut into 1-inch pieces
  • 8 scallions, whites cut into 2-inch pieces and greens chopped, divided
  • 1 pound bok choy, preferably baby bok choy, white stems sliced lengthwise and greens chopped, divided
  • 2 cups (4 ounces) mung bean sprouts (see Note)
  • 1/2 cup chopped fresh cilantro
  • 2 teaspoons toasted sesame oil
  • Lime wedges for garnish
  1. Place mushrooms in a heatproof measuring cup and cover with boiling water. Soak for at least 30 minutes or up to several hours. Remove the mushrooms from the water, remove and discard stems (if any) and cut into 1/8-inch slices; set aside. Strain the soaking liquid and reserve.
  2. Heat oil in a large soup pot or Dutch oven over medium heat. Add onion, garlic and ginger and cook, stirring, for 5 minutes. Pour in the reserved mushroom liquid, broth, soy sauce, cinnamon stick, star anise and pepper. Bring to a boil. Reduce to a simmer and stir in chicken. Simmer for 20 minutes.
  3. Stir in fennel, scallion whites and the reserved mushrooms and cook for 5 minutes. Add bok choy stems, return to a simmer and cook for 3 minutes more. Stir in bok choy greens and bean sprouts. Cook until the greens are just wilted, about 2 minutes more.
  4. Discard the cinnamon stick and star anise. Ladle the soup into bowls. Garnish each bowl with scallion greens, cilantro and a 1/4-teaspoon drizzle of sesame oil. Serve with lime wedges, if
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paprika and red pepper soup with pisstachio puree
BEAT bland soup recipes
  • 2 tablespoons canola oil
  • 1 small onion, diced
  • 2 large red bell peppers, halved lengthwise, stemmed, seeded and diced
  • 1-2 fresh green Thai or serrano chiles, stemmed and coarsely chopped
  • 2 teaspoons sweet Hungarian paprika
  • 1 teaspoon kosher or sea salt
  • 1/2 teaspoon ground cardamom
  • 1/2 cup unsalted shelled pistachios
  • 2 cups vegetable broth or water
  • 1 cup nonfat buttermilk
  • 2 tablespoons whipping cream
  • 1/4 cup finely chopped fresh cilantro or basil
  1. Heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion, bell peppers and chile to taste. Cook, stirring, until the vegetables release some of their juices and the onion is lightly brown around the edges, 3 to 5 minutes. Sprinkle the vegetables with paprika, salt and cardamom and cook, stirring, until the spices are very fragrant, 1 to 2 minutes.
  2. Add pistachios and broth (or water). Stir and bring to a boil. Reduce the heat to medium-low and simmer, covered, stirring occasionally, until the peppers are fork-tender, 20 to 25 minutes. Remove from the heat; let cool 5 minutes.
  3. Transfer the soup to a blender (in batches if necessary) and puree until smooth. (Use caution when pureeing hot liquids.) Return the soup to the pan.
  4. Whisk buttermilk and cream in a bowl; stir into the soup. Gently warm over low heat. Serve sprinkled with cilantro (or basil).
Tips & Notes
  • Make Ahead Tip: Cover and refrigerate for up to 2 days.
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Rye bread: Extreamly simple and delicious
BEAT refined carbohydrate intake!
  • 300 grams of light rye flour 3 grams dry yeast (or 1.5 g instant yeast or 6 grams fresh yeast) 250 grams of warm water 6 grams of salt
  • Put the flour in a bowl and make a well in it.  Put the yeast in the well and pour on 1/2 the water.  Let it rest for 15 minutes.  Put the rest of the water in and the salt and mix all of this together with a wooden spoon. Give it a good stir to make sure all of the ingredients are well mixed.  You won't have to knead it but give it some welly in order to ensure your yeast and salt are evenly mixed in.  It will be kind of like trying to stir porridge or mud pies.  Satisfying.  Messy.  Adjust the water (ie add more if necessary) so that you have a soft, sticky dough.  It should not come away clean from the bowl, but be much softer - you can easily press your fingers into it.
  • Wet your hands thoroughly and scrape it all out of the bowl.  Mould it into a little brick and gently place it in a greased baking tin.  It can come about 2/3 of the way up the sides.
  • Leave it, covered with a damp tea towel or cling flim for two hours or so until it has risen visibly and come to the top of the tin.  There will be little holes on top and that is normal:  these are the air bubbles bursting through the top.
  • Dust it with flour or spray the top with a plant sprayer and sprinkle some seeds on the top.
  • Bake it in an oven that you have preheated to 200 degrees C (400 degrees F) for 45 minutes.  If you would like to, take it out of the tin and just sit it on the shelf in the oven for the last 5 minutes so the whole thing gets nice and brown.
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Stuffed mushrooms
BEAT unhealthy side dishes
  • 4 x large Portobello Mushroom
  • 1 tablespoon avocado oil
  • Handful Spinach
  • 2 Tablespoons basil pesto
  • ½ onion, diced
  • 5 peppadews, finely chopped
  • 1 teaspoon green chilli (according to preference, may omit)
  • 2 Feta wheels
  • Salt and Pepper to taste
  • ½ Avocado
  1. Pre-heat the oven to 180 C
  2. Place the mushrooms in an oven-proof dish, with the stems up and sprinkle each with avocado oil just to moisten
  3. Place in oven for 10 minutes.
  4. In the mean time, mix together the rest of the ingredients (except the avocado) in a bowl
  5. After the 10minutes, use a tablespoon to fill each with the ingredients
  6. Place back in the oven for 15 – 20 minutes
  7. Remove and serve hot, with a few slices of avocado on top.

It can also be made on the stove-top by following the same steps. Use a pan with a lid, and instead of using oil, I usually just add a few tablespoons of water to the pan in order to steam the mushrooms. Check the mushrooms, as you won’t need as much time on the stove-top.

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Homemade hummus
BEAT buying everything, start experimenting!
  • 1 can butter beans, rinsed and drained
  • 1 can chickpeas, rinsed and drained
  • 3 tbsp extra virgin olive oil
  • 1 tsp cumin – optional
  • Half a fresh lemon – squeeze the juice into the mix
  • Dash of fresh chili or tabasco
  • Dash of water OR more olive oil if the mix is too thick
  • Salt and pepper

All all the ingredients into your blender and blend them

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A mid summer salad
BEAT plain salads
  • 100g whole-wheat couscous (or quinoa for added fibre and protein)
  • 2 Tablespoons Cashew nuts, lightly toasted (or any nuts of your choice)
  • 1 Large dessert peach, diced
  • ½ mango, diced
  • Handful of mint
  • Handful of baby spinach
  • Handful rocket
  • 1 lemon
  • 2 tablespoons Pomegranates
  1. Start off by making the couscous according to package instructions. Allow to cool.
  2. Toast the cashews lightly on the stove (optional), and allow to cool
  3. Assemble the salad, starting with the peach and mango (diced)
  4. Add in the mint, baby spinach leaves and rocket
  5. Grate lemon skin on top, and squeeze a bit over the salad
  6. Add pomegranates
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Green eggs
BEAT the traditional breakfast
  • 1 bundle broccolini or asparagus
  • 2 free range / organic eggs
  • 1 tablespoon thick natural yoghurt
  • 1 handful baby English spinach leaves
  • 1 teaspoon pesto or salsa verde
  • 30 g Persian feta
  • 1 lemon

Steam or braise the broccolini or asparagus for 2 minutes until just cooked but still retain a slight crunch. Squeeze over a little lemon.

Whisk the eggs, yoghurt and spinach in a bowl until combined.

Pour into a small frying pan and cook over a low heat until the eggs are creamy and fluffy.

Top the eggs with the steamed green veggies and top with pesto and fetta.

Grind over a little pepper and serve immediately.

Notes: Add an extra egg or a few extra egg whites if you’re really hungry or serve alongside ocean trout, salmon or extra veggie sides such as tomato and avocado.

Shaved Parmesan or a little Gruyere can be used in place of the feta if you like.

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