Editors

Leila Ally Eshana Suleman

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Directions:

Puree 6 cups chopped seedless watermelon in a blender until smooth, pour into a shallow airtight container and freeze. Thaw the frozen watermelon and then mash with a fork and spoon into cups.Delicious!!!!

Watermelon Slushies

Ingredients

250ml papaya or mango chunks100ml yoghurt5ml honey30ml crushed iceLiquidise all ingredients together.Serves 1

Smoothies

For the hot summer months, try this!

65g fat free smooth plain cottage cheese65g fat free plain yoghurt15ml grated orange rind15ml chopped mint leaves180ml mixed berries in season (try blueberries, cape gooseberries, cranberries or strawberries)5ml fructose or sugar

Method

Mix together the cottage cheese, yoghurt, orange rind and mint leaves. Spoon mix-ture into a small serving bowl. Clean, hull and trim the berries and mix with the fructose or sugar. Sprinkle over cheese mixture. Garnish with mint leaves. Serves 1.

Tip

Add some low GI starch, such as oat bran, serve with plain yoghurt and nuts of choice, and you set for the morning!!

This recipe has GI 23 (low)

Mixed Berry CupAn elegant and delicious way to start your day!

Ingredients

4 cups diced seedless watermelon a small red onion, finely diced cup roughly chopped fresh dhuniaJuice of 2 limes, plus lime wedges for serving1 jalapeno pepper, seeded and finely diced1 tablespoon plus 2 teaspoons extra-virgin olive oil, plus more for brushingsalt kg skinless firm line fish or bass fillets1 teaspoon chilli powder1 frilly lettuce, thinly sliced8 corn tortillas1 avocado, sliced

Directions

To make the watermelon salsa: Combine the watermelon, red onion, dhunia, lime juice and jalapeno in a bowl. Toss with 1 tablespoon olive oil and 1/2 teaspoon salt and set aside.

Preheat a grill to high. Sprinkle the fish on both sides with the chilli powder and 1/2 teaspoon salt; drizzle both sides with the remaining 2 teaspoons olive oil. Brush the grill with olive oil, then add the fish and grill until marked and cooked through, 4 to 5 minutes per side. Transfer the fish to a plate and break into bite-size pieces.

Meanwhile, toss the lettuce with 2 tablespoons of the juices from the watermelon salsa and a pinch of salt. Warm the tortillas on the grill and fill with the fish, water-melon salsa, avocado and lettuce. Serve with lime wedges.

Healthy Fish Tacos with Watermelon Salsa

Ingredients

300g shredded spinachSalt & milled black pepper to taste225g multigrain wholewheat French loaf250g fat - free plain cottage cheese125g red pepper finely diced30ml chopped basil

Method

Lightly cook the spinach, drain well and season to taste. Slice the bread lengthwise, and place on a baking sheet. Spread with cottage cheese. Toss together remaining ingredients and scatter over the bread. Grill until the cheese has melted.Serves 6

Tip

If you have cooked spinach, you can prepare this, on the most hurried morning!!

GI 58 (intermediate)

Spinach & Feta Baguette

4 small whole lamb shanks (1.6kg)500ml red wine or grapetiser4-6 large cloves garlic4 large rosemary stalks1 lemon sliced2 beef stock cubes500g oyster mushrooms100g rocketMilled black pepper to taste90 ml chopped parsley30 ml long, fine strips of lemon rind

Method

Heat saucepan with a little olive oil, and add the shanks. Brown them all over and add the wine/ grapetiser, garlic, rosemary, lemon and stock cubes. Bring to boil, re-duce heat, cover and simmer for 90 - 120 minutes, replenishing the cooking liquids from time to time if necessary. Cook until meat is very tender. Increase heat, then cook rapidly without the lid until the the cooking liquids have reduced & thickened to your liking.

Just before serving, add some olive oil to a large pan, add the mushrooms. Saut lightly, then add the rocket. Stir lightly and remove from heat. Season to taste and arrange mushroom mixture on a warmed serving platter with the shanks on top. Strain the sauce if preferred and drizzle over the meat. Season with black pepper and scatter with parsley and lemon and rind.Serve with cous cous or steamed veggies.

Serves 4

GI (no value)

Hearty Lamb Shanks

Ingredients:

cup peanuts (dry roasted in a pan or oven)1 bunch dhunia1 bunch mint5 8 green chillies (depending on how hot you want it)Fine salt to taste4 cloves garlic a medium onion cup tamarind juice 1 - 2 tablespoons vinegar (depending on how sour you want it)

Method:

Add all ingredients to a Blender or liquidiser and blend. You may need to add a lit-tle water (1 or 2 tablespoons) to the mixture to allow it to blend. It must be thick, creamy and smooth and not liquidy. Empty into a tupperware container and keep covered and refrigerated.

Serve with any curry or grill or simply smear onto buttered bread for an awesome sandwich Delicious!

Green Peanut Chutney

Ingredients:

cup roasted nuts medium onion4 8 fresh red chillies or 8 roasted dry chillies3 cloves garlicFine salt to taste cup tamarind juice1 tablespoon vinegar

Method:Add all ingredients to a blender and blend until smooth. Must be thick and creamy when blended. I prefer to use a liquidiser with a little water. Store in a sealed Tup-perware container and keep refrigerated.

Serve with any meal or as a sandwich on buttered bread.

Red Peanut Chutney