Diet-Friendly Father’s Day Menu
This Father’s Day (21 June), treat dad to a delicious home-cooked meal that’s both healthy – endorsed by the Association for Dietetics in South Africa (ADSA) – and impressive! (Niemack, 2015)
On the menu is orange-and-fennel kob, followed by a raw chocolate mousse. The fish is perfect for braaiing – who doesn’t like lighting a fire in winter? – or you can simply cook it in the oven. These recipes are diabetic-friendly too( Niemack, 2015).
Don’t forget to tell your dad why these recipes are good for him: “Fish includes key micronutrients: mineral phosphorus, selenium, potassium, iodine, zinc and magnesium and vitamins B2, B12 and D,” says ADSA dietician, Maryke Gallagher. And the best part? The dessert – which is packed with healthy unsaturated fat and contains no major allergens – will help “keep your skin healthy and speed up healing, plus it protects red-blood cells. It also helps protect the body from the damaging effects of free radicals,” says Gallagher (Niemack, 2015).
Mains: Orange & Fennel Kob
What You Need
1 whole sustainably farmed kob
1 medium fennel bulb, sliced
50ml olive oil
Salt & black pepper
1/ Stuff the belly of the fish with the sliced fennel, dill and chives.
2/ Slice half of the orange and half of the lemon and stuff the slices of citrus into the fish. Use the remaining half of the orange and lemon for the juice and squeeze the juice over the fish.
3/ Rub the outside of the fish with butter and drizzle with olive oil.
4/ Season with salt & pepper
5/ Wrap the fish up in two layers of foil and place on the braai over medium to low coals for about 15 minutes, then turn the fish for a further 15 minutes. Alternatively, you can do this in the oven.
6/ Unwrap the fish from the foil, taking care to reserve the juices (which you can use to dress the fish when serving).
7/ Serve the fish with a big salad and sweet potatoes (optional).
Serves 4: Per serving (excluding salad and potatoes): 1 459kJ, 23.7g protein, 9g carbs, 22.5g fat, 788mg sodium, 4g fibre.
Dessert: Raw Avocado Chocolate Mousse
What You Need
1 ripe avocado
1 ripe banana
3 tablespoons cocoa powder
2 tablespoons xylitol
1/ Cut the avo in half. Remove the pip from the centre and discard.
2/ In a food processor, add the avo, banana, cocoa powder and xylitol.
3/ Zest and juice the orange and add both to the food processor (you could also try lemon or cinnamon).
4/ Blend the mixture until completely smooth and dark-chocolate brown. The sweetness and darkness can both be adjusted by adding more or less xylitol and cocoa powder.
5/ Spoon the mousse into four glasses for serving and refrigerate until ready to serve.
SERVES 4. Per serving: 1 075 kJ, 3g protein, 17g carbohydrate, 19g fat, 6.5g fibre, 46mg sodium