Essentials South Africa – August 2019

food | fast fixes

DIETITIAN EMER DELANEy SHOWS yOU

HOW TO MAKE THE HEALTHIEST BOWLFUL

Pa s ta

buIld tHe perFect

PA S TA SAUCE TOPPINg MEAL IDEAS

whoLewheat fusiLLi

b u C k w h e at Pesto waLnuts

beetroot sPiraLs

baby marrow

‘sPaghetti’

moZZareLLa

sweet

P otato

oLives

bean boLognese

Creamy yoghurt

miXed with garLiC

tomato

1 + 7+ 9

Top fibre-rich buckwheat

with yoghurt and garlic

for added calcium and

protein. Sprinkle over

crushed, heart-healthy

walnuts.

2 + 6 + 11

Spiralise beetroot for a

great source of vitamin

C. Add in sweet potato

for vitamins A, B6 and

B3, and tomatoes for the

powerful antioxidant,

lycopene.

4 + 5 + 10

Mix a little pesto, which

contains

monounsaturated

oils, with high-fibre

wholewheat pasta and

heart-healthy olives.

3 + 8 + 12

‘Courgetti’ is a great way

to get more veg in your

diet. Dollop over bean

bolognese, high in protein,

and a few slices of bone-

aiding mozzarella.

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Photography

Adobe Stock; iStock