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This is an international website intended for audiences in South Africa. If you are outside of South Africa please choose your country.
While following the Feel+ Programme you are of course free to choose what you eat and when. However, always try to remember the basic principles of how to eat well to ensure that you eat a balanced and varied diet using lots of fresh ingredients.
Below are some example recipes to inspire you to cook and eat well. These recipes have been designed to follow the categories of the food pyramid to make it easier for you to log what you eat in your MyFeel+ Wellness Tracker.
These recipes are intended as a starting point and so do experiment and alter the ingredients to your liking or increase the serving sizes if you are cooking for more than two people. The estimated times given are for both preparation and cooking.
This is a simple soup that is great for lunch. If you like a spicier soup, add in some chilli flakes. If you prefer a smoother soup, use a hand blender.
This is a simple dessert recipe that you can adapt to include other flavours and fruits such raspberries or pomegranate seeds.
These apricot and brazil nut muffins can be eaten for breakfast or as a mid-morning snack as well as after the evening meal for dessert. This recipe makes six muffins.
Serve this fruit and nut crumble with custard or condensed milk, or perhaps a little fresh cream on special occasions.
Make this fruit salad in advance and chill in the refrigerator for a few hours before serving to let the flavours combine.
This butter bean casserole can be served with crusty bread for lunch or an evening meal.
Pair this cottage pie with roasted broccoli and other vegetables of your choosing for warming evening meal.
This is a quick vegetarian dish. It can be made with any type of pasta but particularly suits fusilli or penne. Serve with side salad for a balanced lunch or evening meal.
The simple marinade used in this recipe adds a tangy taste to tuna steaks. You can omit the chilli pepper if you do not like or cannot tolerate spicy food.
This is a simple fish dish that can be served with brown or cauliflower rice. Omit the chilli if you do not like, or are intolerant, to spicy food.
This recipe cooks in under 30 minutes but you will need to marinade the chicken ahead of this cooking time. Serve with a small portion of rice or a salad.
This dish can be made relatively quickly but if you have time, marinate the pork for at least 20 minutes or more in the refrigerator.
These salmon fishcakes can make a speedy lunch served on their own or a light evening meal with a salad. The recipe can be adapted to use other types of fish, such as tuna.
Frittatas can be made using a variety of ingredients and can be eaten hot or cold for breakfast, lunch or as part of an evening meal.
This recipe works best with fresh tuna steaks, but you can use tinned tuna.
This salad makes a delicious dish on its own or can be served as part of a meal with grilled vegetables such as aubergine, courgette and butternut squash.
This recipe can be varied to use other vegetables as they are in season.
This soup is best made with fresh tomatoes but you can substitute with tinned if you prefer. Bake some kale to add on top, or serve with a crusty bread roll.
This recipe should take no more than 10 minutes for you to prepare and make a quick and easy mid-morning snack or appetizer. Serve ahead of a pasta dish as your evening meal.
This recipe is good for helping you to get more fish into your diet. This makes a good starter or serve with a salad for a light lunch.
This is a simple and quick to make salad that can be served as a starter or snack, or as part of a main meal.
This simple salad can be served as a starter or a snack. It can be varied to include other vegetables or use other salad leaves.
Crudités make a quick and easy starter of snack and are a good way to get more vegetables into your daily diet.
This recipe will help you start of the day. Eating cruciferous vegetables such as kale and broccoli should be part of your daily diet goals.
This recipe makes a slightly spicy yet delicious breakfast or lunch. The recipe used a fresh kipper, but you can also use tinned or pre-cooked fish.
This homemade granola is good for or as a mid-morning snack. You can use other berries or nuts if you prefer.
Avocados are a tasty choice for breakfast or snack at any time of day.
Ideally use fresh raspberries and blueberries to make this smoothie. You can also make this smoothie with cranberry or orange juice, soya milk or natural yoghurt.
This simple dish can be made in advance and re-heated when needed. The compote can also be made with raspberries in place of blueberries.
These muffins make an ideal breakfast or mid-morning snack.
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