Meal tags
- Vitamin K contains leafy greens such as spinach, broccoli or cabbage. Please speak to your doctor if you take blood thinners such as warfarin.
- Cholesterol warning contains red meat, butter or cheese.
- Diabetes warning contains sugar, fruit or dried fruit, or several starchy ingredients.
- High Gluten contains pearled wheat.
- Pescatarian contains fish but no meat or poultry (may contain dairy or egg).
- Soya shown on any meal containing soya (currently none).
- Onions shown on any meal containing onions (currently none).
- Bell peppers shown on any meal containing bell peppers, also known as green peppers (currently none).
- Contains dairy / egg / fish / legumes are allergen tags. Tags are based on the ingredients listed for each meal, so please ask us if you have a serious allergy.
- Low Gluten has no gluten ingredients listed, but is not gluten free (sauces, binders and batter may contain gluten).
- No added salt no salt, stock, sauce or seasoning containing salt is added.
Allergens and intolerances (e.g. gluten free, vegan, diabetics) can be catered for an additional fee, please enquire.
Sliced Roast
Sliced roast beef or lamb with steamed green beans, gem squash, brown rice and pearled wheat, and gravy.
Cholesterol warningHigh Gluten
Weight Watchers points: 10pts
Roast beef or lamb, with gravy: 6pts
Brown rice and pearled wheat: 3pts
Gem squash: 1pt
Steamed green beans: 0pts
Total: 10pts
Without the rice and pearled wheat: 7pts
R90
Chicken breast
Chicken breast filled with spinach and feta, with steamed julienne carrots and peas and rosemary potato wedges.
High in Vit KCholesterol warningLow GlutenContains dairy
Weight Watchers points: 8pts
Chicken breast: 2pts
Spinach and feta filling: 2pts
Carrots and peas: 1pt
Rosemary potato wedges: 3pts
Total: 8pts
Without the potato wedges: 5pts
R90
Hake
Hake, skinless or in batter, with sweet potato mash, oven-baked butternut, and spinach mashed with potato and homemade Greek-style yogurt.
High in Vit KDiabetes warningLow GlutenContains dairyContains fishPescatarianNo added salt
Weight Watchers points: 6pts
Hake, skinless: 2pts
Sweet potato mash: 1pt
Oven-baked butternut: 1pt
Spinach and potato mash with Greek-style yogurt: 2pts
Total: 6pts
Without the spinach and potato mash: 4pts
If served in batter: add 3pts
R90
Cottage pie
Cottage pie topped with a sweet potato and potato mash mixed with homemade cream cheese. Filled with butter beans, black beans, real lean mince (no soya mix) and mixed vegetables.
Cholesterol warningDiabetes warningLow GlutenContains dairyContains legumes
Weight Watchers points: 9pts
Lean mince: 4pts
Butter beans and black beans: 2pts
Mixed vegetables: 0pts
Sweet potato and potato mash topping with cream cheese: 3pts
Total: 9pts
Without the mash topping: 6pts
R90
Chicken sosaties
Chicken sosaties with a rice and pearled wheat mix, and cabbage, baby marrow and patty pans stir-fried in butter and garlic and seasoned with Ina Paarman's veggie spice.
High in Vit KCholesterol warningHigh GlutenContains dairy
Weight Watchers points: 8pts
Chicken sosaties: 3pts
Rice and pearled wheat: 3pts
Cabbage, baby marrow and patty pans: 1pt
Butter and garlic: 1pt
Total: 8pts
Without the rice and pearled wheat: 5pts
R90
Sweet and sour chicken
Sweet and sour chicken with spinach and sweet potato mashed with my homemade Greek-style yogurt, with a squeeze of lemon juice when lemons are in season, or simply steamed with ginger (ginger is a good anti-inflammatory).
High in Vit KDiabetes warningLow GlutenContains dairy
Weight Watchers points: 9pts
Sweet and sour chicken: 3pts
Sweet and sour sauce: 3pts
Spinach and sweet potato mash with Greek-style yogurt: 3pts
Total: 9pts
Without the sweet potato mash: 6pts
R90
Fish cakes
Homemade fish cakes from the DASH diet recipe book with baby marrow and carrots mixed in, served with potato mash (skins on) made with my famous yogurt, cabbage and steamed carrots.
High in Vit KLow GlutenContains dairyContains fishPescatarian
Weight Watchers points: 8pts
Fish cakes with baby marrow and carrots: 5pts
Potato mash with yogurt: 3pts
Cabbage and steamed carrots: 0pts
Total: 8pts
Without the potato mash: 5pts
R90
Steak
Lean beef steak (tenderised), palm-sized, with a potato bake and a butternut and sweet potato bake, following the Heart Foundation's DASH guidelines.
Cholesterol warningDiabetes warningLow GlutenNo added salt
Weight Watchers points: 9pts
Lean beef steak: 4pts
Potato bake: 3pts
Butternut and sweet potato bake: 2pts
Total: 9pts
Without the potato bake: 6pts
R90
Bobotie
Bobotie with yellow rice and raisins. My home-cooked bobotie contains baked beans, butter beans, chickpeas, butternut and carrots.
Cholesterol warningDiabetes warningLow GlutenContains dairyContains eggContains legumes
Weight Watchers points: 10pts
Bobotie (mince and egg topping): 5pts
Baked beans, butter beans, chickpeas, butternut and carrots: 2pts
Yellow rice with raisins: 3pts
Total: 10pts
Without the yellow rice: 7pts
R90
Ostrich
Ostrich steaks or sosaties (depending on availability) with air-fried broccoli and cauliflower topped with melted feta, and sweet potato and potato slices seasoned with Ina Paarman's potato spice.
High in Vit KCholesterol warningLow GlutenContains dairy
Weight Watchers points: 7pts
Ostrich: 2pts
Broccoli and cauliflower with melted feta: 2pts
Sweet potato and potato slices: 3pts
Total: 7pts
Without the potato slices: 4pts
R90
Chicken stir-fry
Chicken stir-fry with julienne-cut carrots, baby marrow, broccoli, cauliflower, pineapple and chickpeas, served on brown rice with pearled wheat.
High in Vit KDiabetes warningHigh GlutenContains legumes
Weight Watchers points: 9pts
Chicken: 3pts
Carrots, baby marrow, broccoli, cauliflower and pineapple: 1pt
Chickpeas: 1pt
Stir-fry sauce and oil: 1pt
Brown rice and pearled wheat: 3pts
Total: 9pts
Without the rice and pearled wheat: 6pts
R90
Tuna bake
Tuna bake with baby marrow and carrots baked inside, following the Heart Foundation's DASH diet guidelines.
Low GlutenContains fishPescatarian
Weight Watchers points: 8pts
Tuna: 2pts
Baby marrow and carrots: 0pts
Binder, sauce and cheese: 3pts
Starch base (assumed): 3pts
Total: 8pts
R90
Beef stew
Our famous beef stew on brown rice with pearled wheat, served with mashed pumpkin, green beans, potato with the skin on, and my homemade Greek-style yogurt.
Cholesterol warningDiabetes warningHigh GlutenContains dairy
Weight Watchers points: 10pts
Beef stew: 4pts
Brown rice and pearled wheat: 3pts
Mashed pumpkin: 1pt
Potato with skin on: 2pts
Green beans and Greek-style yogurt: 0pts
Total: 10pts
Without the rice and pearled wheat: 7pts
R90
Deboned ribs
Deboned ribs with potato mash (skins on) made with my homemade Greek-style yogurt, steamed broccoli and gem squash.
High in Vit KCholesterol warningLow GlutenContains dairyNo added salt
Weight Watchers points: 12pts
Deboned ribs: 9pts
Potato mash with yogurt: 3pts
Broccoli and gem squash: 0pts
Total: 12pts
Without the potato mash: 9pts
R90