Discovery Vitality HealthyFood Catalog

HealthyFood
Save
up to 25% on over 10 000 HealthyFood products
Discover healthy
living!
Nothing feels quite as good as feeling healthy. It puts a spring in your step and a smile on your face. So to help you take good care of yourself, Discovery Vitality brings you the HealthyFood benefit to help you get a more nutritious, balanced diet.
HealthyFood
Save up to 25% on over 10 000 HealthyFood items
By activating the Vitality HealthyFood benefit, every time you put an approved Vitality HealthyFood product in your trolley at Pick n Pay, youll get up to 25%* cash back. You will also earn Vitality points based on how healthy your shopping basket is. If you are a Visa DiscoveryCard holder you can now also get up to 75% savings on your qualifying HealthyFood spend by choosing to convert your HealthyFood savings into tangible medical benefits with the Medical Savings Booster or converting your HealthyFood savings into investment savings using the InvestBooster. The selection criteria for the list of HealthyFood in this catalogue, were compiled by a team of top nutrition and health experts, and currently incorporate the nationally accepted South African Food-based Dietary Guidelines. These guidelines have also been adopted by the Department of Health and address high-risk dietary practices that are associated with chronic disease risk. They are consistent with international guidelines published by the World Health Organization, the American Heart Association, the American Dietary Guidelines, and the UK-based Balance of Good Health Guidelines.
* All Vitality members immediately qualify for a 10% saving and the main member and spouse need to complete a Personal Health Review on www.discovery.co.za to increase their HealthyFood savings to up to 25%.
HealthyFood categories
Vegetables
08
Fruits
16
Carbohydrate-rich foods
26
Dairy & dairy alternatives
74
Protein-rich foods
56
Lentils & legumes
84
Oils, spreads nuts & seeds
92
How to use this catalogue . . .
The HealthyFood list is made up of seven main product categories for you to choose from, including: vegetables; fruits; carbohydrate-rich foods; protein-rich foods; dairy and dairy alternatives; lentils and legumes; oils, spreads, nuts and seeds. You will find a list of these foods in this catalogue, as well as on the Discovery website at www.discovery.co.za and the Discovery Mobi site discoveryhealthyfood.mobi. The Vitality Nutrition Panel, who determine the criteria according to which foods are selected, will continually review scientific and industry developments and update the HealthyFood product list accordingly. You can use this catalogue to help you make the healthiest food choices when shopping at Pick n Pay. Once you have made your choices, you must swipe your HealthyFood card or Visa DiscoveryCard before the cashier rings up your products to record your HealthyFood savings.
For more Discovery Vitality rewards and benefits visit www.discovery.co.za
The rewards
of eating healthily
How to benefit your health as well as your budget
Whenever you shop at Pick n Pay and buy any of the products listed in this catalogue, you will get up to 10% cash back on HealthyFood. If you (and your spouse) complete a Personal Health Review online at www.discovery.co.za, your savings will increase to up to 25%. You will also earn up to 15 Vitality points for every HealthyFood item you buy, based on how healthy your shopping basket is, with the Rate Your Basket initiative.
How HealthyFood works

If you have a Visa DiscoveryCard all you have to do is go to www.discovery.co.za to activate the HealthyFood benefit. Your DiscoveryCard will be used to track all of your HealthyFood transactions. Importantly, when you use your DiscoveryCard at Pick n Pay to pay for your products you will also benefit from the DiscoveryCard cash back benefit and get extra cash back on all of your spend at Pick n Pay, according to your Vitality status. This is in addition to your savings on the HealthyFood benefit. Vitality members who do not have a DiscoveryCard will get a HealthyFood card to record their HealthyFood savings.
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How your HealthyFood saving is calculated

As a family, you get cash back on a maximum of R4 000 a month that you spend on HealthyFood. As a single member, you get cash back on a maximum of R2 000 a month that you spend on Vitality HealthyFood. Your HealthyFood spend that you get cash back on is limited to the number of Vitality points you have for the year. So make sure you keep doing healthy activities to earn Vitality points. For example, if you have earned 2 000 Vitality points, you can get savings on up to R2 000 of HealthyFood. The HealthyFood saving will be paid into your Visa DiscoveryCard each month. If you do not have a Visa DiscoveryCard, your savings will be paid into your chosen bank account. Remember to swipe your DiscoveryCard twice, first before the cashier scans your items and then again to pay.
Vitality
Health
yFood
Card
Discovery Vitality
The healthier you get, the more you save

To get the most savings when you buy HealthyFood at Pick n Pay, make sure you keep improving your health and keep earning Vitality points. You save on HealthyFood up to the number of Vitality points you have earned during the year to date.
HealthyFood
The HealthyFood benefit in action

Kate is a 41-year-old single woman. She spends R517.32 at Pick n Pay, R375.80 of which is spent on HealthyFood. She has completed the Personal Health Review online which qualifies her for an up to 25% HealthyFood saving, bringing her Vitality HealthyFood saving to R93.95 which will be paid in the form of a monthly cash back.
All HealthyFood products are identified as VIT on your till slip.
How to earn points

All HealthyFood products are identified as VIT on your till slip. You will earn up to 15 Vitality points for each HealthyFood item to a maximum of 750 points a month. Your points are awarded according to the ratio of HealthyFood items, which youll find in this catalogue, compared to less desirable food items, outlined in the categories under less desirable foods and beverages below: Less desirable foods (and beverages) A less desirable food is a food (or beverage) that is high in saturated fats, trans fatty acids, added sugar, salt or refined starch. These foods are characteristically not good sources of vitamins, minerals or fibre and usually have a high calorie-density.
The less desirable food product range is made up of the following food and beverage types: Sweets, chocolates and ice-cream Sugary foods Biscuits Crisps Sugary drinks High fat baked and fried items Other foods Other foods include all foods which dont fall into the HealthyFood or the less desirable food categories. This simply means that these foods will not affect how we calculate your points when evaluating your basket and makes no reference to the nutritional value of these food items.
Example of how Rate Your Basket will work

Kate has just bought 50 HealthyFood items at Pick n Pay, 20 less desirable items and 20 other items. She will earn 750 Vitality points (50 x 15) for this Pick n Pay visit, as she has purchased more than two HealthyFood items for every one less desirable item.
Having more than two HealthyFood items for every less desirable food item = 15 points per HealthyFood item
= HealthyFoodTM items Having one or two HealthyFood items for every less desirable item = 10 points per HealthyFood item = Other items = Less desirable items
Having less than one HealthyFood items for every less desirable item = 5 points per HealthyFood item
Visa
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Discovery Vitality
Other HealthyFood saving options for DiscoveryCard holders

Fund your day-to-day expenses with the Medical Savings Booster If you have a Visa DiscoveryCard, a Health Plan with a Medical Savings Account and you (and your spouse) have completed an online personal Health Review, then you can choose to activate the new Medical Savings Booster. This allows you to qualify for a saving of up to 75% on qualifying HealthyFood spend at Pick n Pay which is then paid into your Medical Savings Booster. This applies if you and your spouse have completed a Personal Health Review online. If you and your spouse have not completed a Personal Health Review or if it expires, your saving will decrease to 60%. This facility allows you to use your HealthyFood savings to fund your day-to-day healthcare expenses when you have run out of funds in your Medical Savings Account. So, by simply making healthy choices when you shop, you can now eliminate your out-of-pocket medical expenses. If you choose to activate the Medical Savings Booster it will replace your normal retail cash back from Pick n Pay and your standard up to 25% HealthyFood benefit. The DiscoveryCard cash back at other shopping partners will not be affected.
Increase and grow your HealthyFood saving with the InvestBooster With the InvestBooster you can now convert your HealthyFood purchases into investment savings through InvestBooster Discovery Invest. The InvestBooster gives you the opportunity to increase your HealthyFood savings by as much as three times. This will effectively result in a 75% saving on qualifying HealthyFood spend and provide the opportunity for investment growth on your savings. When you buy HealthyFood at Pick n Pay, up to 75% of your qualifying HealthyFood spend is added to your Flexible Investment Plan with Discovery Invest, if you have activated the InvestBooster and completed the online Personal Health Review. The InvestBooster is only available to Vitality members who have a DiscoveryCard and a Discovery Invest Flexible Investment Plan. A minimum investment of R100 000 is required to qualify for this benefit. If you choose to have your HealthyFood saving paid into your Flexible Investment Plan, you will not receive the DiscoveryCard Pick n Pay cash back. The DiscoveryCard cash back at other shopping partners, excluding Pick n Pay, will not be affected.
For more information
Certain terms and conditions apply. For more information regarding the HealthyFood benefit please call 0860 99 88 77 or visit www.discovery.co.za
Prof Tim Noakes Discovery Health Professor of the UCT/MRC Research Unit for Exercise Science and Sports Medicine, Department of Human Biology, Faculty of Health Sciences, University of Cape Town, South Africa
Meet our experts . . .
Anne Till, RD (SA) Director: Anne Till and Associates, Registered Dietitians, South Africa
Prof Marjanne Senekal Head: Division of Human Nutrition, Department of Human Biology, Faculty of Health Sciences, University Prof Vicki Lambert Professor and Medical Research Council Consultant on of Cape Town, South Africa. Registered Dietitian Chronic Diseases of Lifestyle, UCT/MRC Research Unit for Exercise Science and Sports Medicine, Department of Human Biology, Faculty of Health Sciences, University of Cape Town, South Africa
Vegetables
Delicious, versatile and also part of your recommended 5-a-day. Like fruit, all fresh vegetables pack an awesome nutritional punch and qualify as a HealthyFood. Whether you steam them, boil them or bake them, every forkful adds colour and variety to a meal while delivering amazing health-protective benefits. All fresh vegetables are included in the HealthyFood benefit.
If you want the ultimate feel-good factor, then pile your plate with vegetables! Not only are they high in antioxidants and phytonutrients, which neutralise the harmful free radicals which have been linked to cancer, and other chronic diseases but they also contain important vitamins, minerals and fibre which are also considered essential to maintaining good health. Best of all, they can be a lifesaver if youre trying to lose weight. Vegetables contain similar nutrients to fruit, but they are lower in kilojoules. So theyre a great way to help you feel full at mealtimes, without hiking up your kilojoule intake.
Frozen Vegetables
B
Bravo Cauliflower Florets Bravo Mixed Vegetables
G
Genadendal Broccoli Genadendal Cauliflower Florets Genadendal Country Vegetable Genadendal Mountain Crisp Mix Genadendal Two Mix Genadendal Valley Mix Green Valley Chopped Spinach Greens All Seasons Mix Greens Cut Beans Greens Kernel Corn
Growers Cauliflower Broccoli & Carrot Growers Cauliflower Florets Growers Cauliflower & Broccoli Growers Country Mix Growers Cut Corn Growers Cut Green Beans Growers Garden Peas Growers Homestyle Mix Growers Mange Tout Growers Mixed Vegetables Growers Potjiekos Mix
Growers Sweet Potatoes Genadendal Valley Mix
H
Harvest Of Color Catercraft Beans Harvestime Baby Carrots Harvestime Catercraft Corn Harvestime Catercraft Peas Harvestime Caterers Grade Mix Vegetable Harvestime Country Mix Harvestime Cut Beans Harvestime Diced Carrots Harvestime First Vegetable Butternut Mix Harvestime Mixed Vegetables Harvestime Peas
C
Captain Mixed Vegetables Captain Peas
F
Farmgirl Country Mix Farmgirl Homestyle Mix Farmgirl Seasonal Mix Farmgirl Vegetable Medley Farmgirl Veggie Mix
Greens Mixed Vegetables Growers Pumpkin Chunks Growers Baby Carrots Growers Spinach Growers Baby Corn Mix Portions Growers Broccoli Spears Growers Stew Mix Growers Brussels Sprouts Vegetable Growers Carrots Julienne Growers Stir Fry Standard
Vegetables
Harvestime Peas & Baby Carrots Harvestime Peas & Cut Corn Harvestime Stew Mix Harvestime Super 6 Pack Assorted Vegetable Harvestime Sweet Corn McCain Combos Mushroom Stir Fry McCain Combos Spanish Stir Fry McCain Country Crop McCain Country Mix McCain Cut Corn McCain Cut Green Beans McCain Diced Carrots McCain Farmers Choice McCain Four Seasons Mix McCain French Stir Fry McCain Garden Mix McCain Mixed Vegetables McCain Peas McCain Peas, Carrots & Corn McCain Pumpkin Chunks McCain Quick Mix McCain Roast It Chunky Mix McCain Roast It Mediterranean Mix McCain Sliced Beans McCain Steam It Broccoli/Carrot/Corn McCain Steam It Broccoli/Cauliflower/ Baby Marrow McCain Steam It Cauliflower/Carrot/Peas McCain Steam It Mixed Vegetables McCain Stew Mix 2 McCain Super Peas McCain Super Mixed Vegetables Gently fry the onion, coriander and garlic in the oil until soft and golden. Add the curry powder and cook for approximately 1 minute. Add the carrots, pumpkin, sweet potatoes, tomatoes, green beans and coriander, and bring to the boil, stirring occasionally. Cover and simmer for 20-30 minutes until the vegetables are tender. Stir in the red kidney beans and nuts, and heat gently. Serve hot.
Serves 4
Delhi Vegetables with Cashew Nuts

1 large onion 5ml ground coriander 10ml crushed garlic 15ml canola oil 10ml curry powder 2 carrots, sliced 250ml coarsely chopped pre-packed pumpkin (200g) 2 large sweet potatoes coarsely chopped (400g) 1 x 400g tin whole peeled tomatoes 250ml green beans (200g) 1 small bunch coriander 1 x 410g tin red kidney beans 30ml toasted cashew nuts
I
I&J Young & Tender Sliced Green Beans I&J Young & Tender Spring Mix
M
Makari Mixed Vegetable McCain Asian Stir Fry McCain Baby Carrots McCain Bean/Potato & Onion Mix McCain Broccoli & Cauliflower Mix McCain Butternut & Sweet Potato McCain Chef Solution Onions McCain Chef Solution Peppers McCain Chef Solution Tomato & Onion McCain Chopped Spinach McCain Combos Bean Mix McCain Combos Cabbage Mix McCain Combos Chinese Stir Fry McCain Combos Italian Stir Fry
McCain 4 Pack Mixed Vegetables McCain Vegetable Steam It McCain Vegetable Super 6 Pack McCain Vegetable Value Mix
McCain Weigh-Less 3 Pack Mix Vegetable McCain Weigh-Less Vegetable Mix McCain Young & Tender Baby Carrots McCain Young & Tender Baby Peas
All vegetables contain dietary fibre, which has been shown to be a major contributing factor to preventing colon cancer, lowering blood cholestrol and regulating bowel habits.
9
McCain Young & Tender Broccoli Cuts McCain Young & Tender Brussels Sprouts McCain Young & Tender Carrot Julienne McCain Young & Tender Cauliflower Florets McCain Young & Tender Peas McCain Young & Tender Pumpkin Chunks McCain Young & Tender Sliced Green Beans McCain Young & Tender Sliced Sweet Potato McCain Young & Tender Spinach McCain Young & Tender Super Juicy Corn McGregors Country Mix McGregors Vegetables Mixed Mr McGregors Country Mix Mr McGregors Cut Green Beans Mr McGregors Stew Vegetable
Natures Garden Cauliflower Florets Natures Garden Country Mix Natures Garden Crunchy Carrot Batons Natures Garden Cut Green Beans Natures Garden Diced Carrots Natures Garden Hearty Roasting Vegetable Natures Garden Juicy Baby Peas Natures Garden Mixed Vegetables Natures Garden Perfect Pumpkin Chunks Natures Garden Seas Vegetable Select Natures Garden Steam Vegetable Classic Natures Garden Steam Vegetable Country Natures Garden Supersweet Corn Natures Garden Sweet Potato & Butternut Natures Garden Sweet Potato Chunks Natures Garden Tender Baby Carrots Natures Garden Tender Garden Peas Natures Garden Traditional Stir Fry Natures Garden Young Garden Spinach No Name Carrot Roundels No Name Frozen Cauliflower
No Name Frozen Corn No Name Frozen Cut Green Beans No Name Frozen Farmstyle Vegetables No Name Frozen Sliced Beans No Name Frozen Diced Carrots No Name Frozen Green Peas No Name Mixed Vegetables No Name Seasonal Mix
PnP Organic Frozen Green Beans PnP Organic Frozen Vegetable Medley PnP Organic Frozen Carrots PnP Organic Frozen Cauliflower
T
Table Top Frozen Vegetable Mix Table Top Peas Table Top Seasonal Mix Table Top Sweetcorn Talleys Garden Peas
O
Oerlemans Baby Carrots Oerlemans Brussels Sprouts Oerlemans Garden Peas Oerlemans Mixed Vegetables Oerlemans Whole Green Beans
P
PnP Organic Frozen Peas PnP Mange Tout & Mini Corn PnP Butternut & Sweet Potato Chunks PnP Count Crisp Mix Vegetable PnP Roasting Vegetable Mix PnP Vegetable Stir Fry PnP Model Mixed Vegetables PnP Organic Frozen Broccoli
N
Natures Garden Broccoli Florets Natures Garden Brussels Sprouts Natures Garden Carrots Julienne Natures Garden Casserole Vegetables Natures Garden Cauliflower & Broccoli Florets
10
Frozen vegetables are a convenient way to incorporate vegetables into your diet. All the preparation is done, and they are ready to serve in minutes. They to boost your nutrient intake and can help you reach the recommended 5 -a- day fruit and vegetable recommendation.
Vegetables
Tofu And Vegetable Stir Fry

300g raw tofu, cut into cubes 2 carrots, peeled and sliced julienne 1 yellow pepper, sliced into strips 1 red pepper, sliced into strips 1/2 head of fresh broccoli 1 baby cabbage shredded 2 teaspoons crushed garlic 1 teaspoon ground ginger 1 teaspoon curry powder 4 tablespoons fresh lemon juice 1/2 cup vegetable stock 2 tablespoons olive oil 1. Place olive oil in a pan and place on high heat on stove plate. 5. 6. 4. 3. 2. Place tofu cubes in the pan and brown a little. Remove tofu from pan once browned, set to one side. Then add all chopped vegetables, spices, soy sauce, lemon juice and vegetable stock, stir quickly to avoid sticking to the bottom of the pan. Then quickly place a lid on the pan to allow the vegetables to sweat. Leave the lid on the pan for approximately 2 3 minutes. Then remove the lid and stir fry vegetables in their own juice using a wooden spoon until vegetables are just tender. If the pan becomes a little dry add some water. When vegetables are just tender add back tofu cubes. Remove from heat and serve.
Serve with brown or wild rice
11
Fruits
Need to grab something on the go to keep your energy levels up throughout the day? Want to give a boost to your bobotie? Fancy a sweet treat at the end of a meal? Fruit is not only a perfectly portable snack, recipe ingredient and dessert its jam-packed with nutrients too.
We know that we should be eating at least five portions of vegetables and fruit a day, and yet few of us actually do this. Many think that fruit is full of waistlineexpanding sugar. However, although a portion of fruit does contain more kilojoules than a portion of vegetables, the overall kilojoule content is low, especially when compared with other sweet foods such as puddings or cakes! More importantly, fruit is bursting with vitamins, minerals, fibre and phytonutrients that help to boost your immunity and keep disease at bay. Which is why all fresh, dried and certain tinned fruits qualify as a HealthyFood.
You should try to eat the equivalent of at least two cups of fruit (equivalent to two to four small pieces of fruit) daily as part of a balanced diet. Aim to eat a variety of colours each day too. Choose from blue
and purple (such as grapes and blueberries), orange and yellow (such as pineapple and paw paw), red (such as strawberries and cherries), white (such as bananas and litchis) and green (such as kiwi fruit).
Frozen Fruit
D
Delicious Frozen Blackberries Delicious Frozen Gooseberries Delicious Frozen Mixed Berries Delicious Frozen Raspberries Delicious Frozen Strawberries
E
Euroberry Blueberry Euroberry Mix Berry Euroberry Raspberry Euroberry Red Cherry Euroberry Strawberry
H
Hillcrest Assorted Berries Hillcrest Black Cherries Hillcrest Blackberries Hillcrest Blackcurrants Hillcrest Blueberries Hillcrest Cape Figs Hillcrest Cape Gooseberries
Hillcrest Cranberries Hillcrest Raspberries Hillcrest Redcurrants Hillcrest Strawberries Hillcrest Purple Figs
P
PnP Frozen Seasonal Fruit Mix PnP Frozen Mixed Berries PnP Trio Of Berries
16
Fruits
Tinned Fruit
J
R
Rhodes Fruit Cocktail In Juice Rhodes Fruit Trio In Juice Rhodes Pineapple In Juice
Dried Fruit
A
A.N. Mango Slices Ah Khan Sultanas Almans Apricots Almans Banana Strips Almans Dried Cranberries Almans Mango Almans Dried Guava Rounds Almans Dried Mango Almans Figs Almans Mango Almans Cling Peaches Almans Pears Almans Pineapple Almans Pitless Dates Almans Prunes Almans Raisins Almans Sultanas
D
Denova Dried Mango Denova Dried Pineapple Fruit For All Apple Rings Fruit For All Apricots Fruit For All Cranberries Fruit For All Cranberry Fitness Fruit For All Cranberry Jubilee Fruit For All Dried Figs Fruit For All Fig Slices Fruit For All Guava Slices Fruit For All Mango Chunks Fruit For All Mango Strips Fruit For All Mixed Fruit Salad Fruit For All Nectarines Fruit For All Elberta Peaches Fruit For All Peeled Peaches
John West Apricot Halves Rhodes Peaches In Juice In Natural Juice Rhodes Peach Slices John West Fruit Cocktail In Juice In Natural Juice John West Mandarin Orange In Natural Juice John West Pear Halves In Natural Juice
S
Seasons Sliced Peaches In Juice
N
Naturlite Apricot Halves Naturlite Fruit Cocktail Naturlite Fruit Salad Naturlite Grapefruit Segments Naturlite Guava Halves Naturlite Peach Slices Naturlite Pear Halves Naturlite Pineapple Rings No Name Pie Apple Slices
W
Weigh-Less Fruit Cocktail Weigh-Less Fruit Salad Weigh-Less Peach Halves Weigh-Less Peach Slices Weigh-Less Pear Halves Weigh-Less Pineapple Pieces
Weigh-Less Apricot Halves Almans Guava Flakes
P
PnP Apple Rings PnP Pie Apple Segments
Mixed Berry And Nectarine Smoothie

2 ripe nectarines, halved and stoned 1 cup of frozen mixed berries 150ml fat free vanilla yoghurt Put the nectarines and berries in a food processor and blend until really smooth. Add the yoghurt and blend again. Adjust the consistency of the smoothie by adding water and blending. Pour into chilled glass and serve
B L Distributors Pitted Dates B L Distributors Dried Figs B L Distributors Dried Pineapple Betty Crocker Fruit Roll
C
Carnaby Mangoes
Fruit used as replacement snacks can help reduce ones overall kilojoule intake and therefore contribute to better weight regulation
Fruit For All Yellow Cling Peaches Fruit For All Sundried Pears Fruit For All Stalk Raisins Fruit For All Raisins Sultana Fruit For All Unpitted Prunes Droegenot Apple Roll Droegenot Dried Mangoes Droegenot Figs
17
Curried Pineapple Kebab

1-2 large queen pineapples 15ml curry powder 5ml chilli powder 4-6 wooden skewers Peel and cut the pineapples into half-slices. Mix the curry and chilli together. Skewer the pineapple cubes and sprinkle with the curry mixture. Serve as a spicy snack or dessert. Serves 4
F
Freshco Dates Fruit of the Desert Dates
M
M&R Marketing Safari Peaches Macnut Dried Cranberries Macnut Dried Figs Macnut Dried Pears Macnut Giant Seedless Raisins
G
Gabys Earth Food Cranberries Gabys Earth Food Fruit Salad Mix
Macnut Mango Strips Gabys Earth Food Fruit & Macnut Peeled Peaches Nut Mix Gabys Earth Food Mixed Fruit Seed & Nuts Gabys Earth Food Cling Peaches Macnut Diced Pineapple Macnut Pitted Dates Macnut Prunes Macnut Turkish Apricots Maitre Prunille Soft Pitted Prunes Maitre Prunille Soft Pitted Dates Maitre Prunille Soft Apricots
William Tells Dessert

4-6 large Golden Delicious apples 40g seedless raisins 5ml ground cinnamon 125ml water 4-6 whole cloves, crushed Preheat the oven to 180C. Clean and core the apples. Fill the centres with a mixture of raisins and cinnamon. Place in a roasting pan with the water and sprinkle with the cloves. Roast for 20-30 minutes. Serves 4 Droegenot Granadilla Roll Droegenot Manlnaartjie Roll Droegenot Mixed Fruit Droegenot Paw Paw Banana Roll Droegenot Pears Droegenot Peeled Peaches Droegenot Prunes Droegenot Raisins Droegenot Strawberry Banana Roll Droegenot Turkish Apricots
H
Health Connection Mango Health Connection Organic Raisins
Health Connection Sweet Maitre Prunille Soft Figs Dried Cranberries Mary-Anns Pitted Dates
K
Kliyat Yossi Amar Dates Kliyat Yossi Dry Figs Kliyat Yossi Dry Majul Dates Kliyat Yossi Dry Plums Kliyat Yossi Dry Raisins
Mary-Anns Dried Mango Mary-Anns Dried Pineapple Mary-Anns Non Oiled Raisins Medjool Dates Melissas Apricot Roll Melissas Fig Roll Melissas Dried Guava Slices Melissas Guava Roll Melissas Dried Mango Melissas Dried Mango Roll Melissas Mixed Dried Fruit Melissas Organic Pineapple Melissas Dried Papaya Melissas Royal Apricots
L
Laduma Raisins Lets Date Pitted Dates Lilly White Fig Roll Lilly White Guava Roll Lilly White Guava Slices Lilly White Mango Strips Lilly White Peeled Peach
E
Eat Me Soft Dates Elissas Hanepoort Stalk Raisins
18
Fruits
Melissas Sundried Apricot Roll Melissas Sundried Fig Roll Melissas Sundried Guava Roll Melissas Sundried Mango Melissas Sundried Nectarine Roll Melissas Sundried Nectarines Melissas Sundried Peach Roll Melissas Sundried Peaches Melissas Sundried Pear Roll Melissas Sundried Pears Melissas Turkish Figs Melissas White Genoa Figs Montagu Apricot Roll Montagu Dried Mango
N
Nam Currants Nam Apple Rings Nam Pears Namib Peaches Namib Prunes Namib Pitted Dates Namib Dried Mangoes Namib Mango Strips Namib Mixed Fruit Namib Peeled Peaches Namib Diced Pineapple Namib Prunes Namib Raisins Namib Seedless Raisins Namib Sultanas Namib Turkish Apricots Namib Whole Red Cherries Natures Choice Dried Cranberry
Nofet Dagan Dry Cranberries Nofet Dagan Dry Date Raisins Nofet Dagan Dry White Raisins Nourishing Pitted Dates Nu Fruit Cranberry Slices Nu Fruit Fruit Roll Guava Nu Fruit Fruit Roll Mango Nu Fruit Fruit Roll Mango & Orange Nu Fruit Mango Slices Nu Fruit Papaya Slices Nuthouse Cape Apricot Nuthouse Guava Slices Nuthouse Mango Nuthouse Mango Slices Nuthouse Peaches Peeled Nuthouse Pitted Dates Nuthouse Raisins With Pips
Nuts About Fruit Dried Pineapple Nuts About Fruit Prunes Nuts & Fruit 4 You Turkish No 4 Apricots Nuts & Fruit 4 You Pitted Dates Nuts & Fruit 4 You Turkish No 5 Figs Nuts & Fruit 4 You Cranberry Nuts & Fruit 4 You Mango Strips Nuts & Fruit 4 You Peeled Peaches Nuts & Fruit 4 You Raisins
O
Ocean Spray Cranberry & Raisins Ocean Spray Dried Cranberry & Tropical Fruit
Dried fruit is another excellent way to boost your intake of vitamins, minerals and essential fibre. It is also easy to transport and makes a useful snack choice when travelling.
Natures Choice Dried Prunes Natures Choice Iranian Dates Natures Choice Mango Strips Natures Choice Dates Natures Choice Raisins Natures Delight Cape Peach Natures Delight Mango Natures Delight Turkish Apricot Nofet Dagan Dry Apricot Nutman Mango Nuts About Fruit Dried Turkish Apricot Nuts About Fruit Pitted Dates Nuts About Fruit Dried Figs Nuts About Fruit Dried Guavas Nuts About Fruit Dried Mango Nuts About Fruit Dried Paw Paw Nuts About Fruit Dried Peaches Ocean Spray Dried Cranberries
Montagu Peach Roll Montagu Pitted Dates Montagu Pitted Prunes Montagu Seedless Raisins Montagu Sundried Peeled Peaches Montagu Thompsons Seedless Raisins Munch Man Cranberries Munch Man Figs Munch Man Guava Munch Man Mango Munch Man Sundried Peach
P
Phillippine Dried Mango Pickn Mix Standard Sultanas Pickn Mix Pitted Dates Pickn Mix Large Prunes Pickn Mix Raisins Pickn Mix Standard Safari Mix Fruit PnP Apricot Snack Pack PnP Apricot Halves
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PnP Apricot Roll PnP Apricot & Pear Roll PnP Cranberry PnP Dates PnP Dried Apple Rings PnP Dried Cling Peaches PnP Dried Apricots PnP Dried Cape Peaches PnP Dried Figs PnP Dried Guava Slices PnP Dried Mango Chunks PnP Dried Mango PnP Mango Roll PnP Dried Peaches PnP Dried Pears PnP Dried Prunes PnP Dried Sharon Fruit PnP Dry Tropical Fruit Salad PnP Dried Turkish Apricots PnP Elberta Peaches PnP Fig Roll PnP Guava Roll PnP Mango Slices PnP Mixed Dried Fruit PnP Loose Pitted Dates PnP Peach Roll PnP Peeled Peaches PnP Pineapple Rings PnP Pitted Dates PnP Prune Snack Pack PnP Prunes PnP Raisins PnP Raisin Bites PnP Raspberry Roll PnP Rehydrated Guava PnP SA Dried Fruit PnP Sharon Dried Fruit
PnP Snack Pack Jumbo Raisins & Sultanas PnP Seedless Raisins PnP Soft Apricots PnP Soft Prunes PnP Sultanas PnP Sundried Pears PnP Stalk Raisins PnP Tropical Mix PnP Unpitted Prunes PnP Yellow Cling Peaches
Safari Dried Mangoes Safari Mixed Dried Fruit Safari Mixed Raisins Safari Choice Large Prunes Safari Choice Peaches Nectarines Safari Choice Pears Safari Pears & Peaches Safari Pitted Prunes Safari Raisin Mix Safari Seedless Raisins Safari Choice Sultanas Safari Choice Seeded Raisins Safari Sundried Dates Safari Sundried Peeled Peaches Safari Sundried Smyrna Figs Safari Turkish Apricots Shaikhs Persian Dates Spice Mecca Blocked Dates Spice Mecca Iranian Dates Spice Mecca Loose Egyptian Dates Spice Mecca Luscious Medj Dates Spice Mecca Medjool Dates Spice Mecca Unpitted Dates Stumbo Turkish Apricots Supa Snax Cranberries Super Pitted Dates Super Fruits Choice Peaches Supreme Fresh Dates Sweet Land Dried Cape Peaches
Sweet Land Dried Figs Sweet Land Dried Mango Sweet Land Dry Tropical Fruit Salad Sweet Land Guava Sweet Land Turkish Apricots
T
Tanlet Dry Fruit Apricot Roll Tanlet Dry Fruit Guava Roll Tanlet Dry Fruit Litchi & Banana Roll Tanlet Dry Fruit Mango Roll Tanlet Dry Fruit Peach Roll Taste Of Nature Apricots Fruit Taste Of Nature Fruit Package Guava Taste Of Nature Mango Fruit Taste Of Nature Peaches Fruit Trumps Pitted Dates
S
Safari Choice Apple Rings Safari Apricots Malatya Safari Choice Royal Apricots Safari Cape Fruit Mix Safari Choice Fruit Salad Safari Choice Cling Peaches Safari Cling Peaches Safari Choice Currants Safari Datal Raisins Safari Pitted Dates Safari Choice Elberta Peaches Safari Choice Extra Large Prunes Safari Apricot Fruit Roll Safari Banana Fruit Roll Safari Fig Fruit Roll Safari Guava Fruit Roll Safari Mango Fruit Roll Safari Peach Fruit Roll Safari Prune Fruit Roll Safari Choice Golden Sultanas Safari Choice Large Hanepoort Raisins
V
Vaadi Dates
W
Wensleydale Currants Wensleydale Dried Mangoes Wensleydale Dried Pineapple Wensleydale Raisins
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Fruits
Rocket And Apricot Salad

1 packet rocket leaves 15 rosa tomatoes cut in half 1 English cucumber cup of roasted pine nuts 12 soft dried apricots cut into small pieces Parmesan cheese shavings Rinse the rocket leaves and break into smaller pieces. Cut the cucumber lengthways, remove the seeds and cut into strips. Add the tomato halves and cucumber slices. Sprinkle the apricot, pine nuts and parmesan shavings on the top of the other ingredients and serve. Sprinkle with olive oil and balsamic vinegar to taste.
DiD you know?
* * * *
Eating more vegetables and fruit is likely to have important health benefits including reducing your risk of developing stroke, cardiovascular disease, various types of cancers and other diseases All vegetables and fruit contain dietary fibre, which has been shown to be a major contributing factor for lowering blood cholesterol and regulating bowel habits Vegetables and fruit lower oxidative stress (a prime factor in ageing), reduce disease risk and help maintain your body weight You can increase your vegetable and fruit intake by serving them in bright combinations, blending them into a smoothie or including them in cooked foods.
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The carbohydrates found in wholegrains, such as oats, wholegrain breads, porridge and brown rice, provide a steady supply of glucose to the body throughout the day, resulting in sustained energy levels and an enhanced ability to perform everyday tasks. In addition, they are packed with essential vitamins, phytonutrients, minerals and fibre.
Bread
Wholegrain, seed and healthy breads have particularly valuable characteristics. Apart from being packed with fibre and many important micronutrients, the starch in these types of breads are usually changed into glucose slowly resulting in a sustained energy supply over longer periods of time when compared to refined white alternatives.
Baby Marrow Almondine

4-6 large baby marrows 1 small onion 15ml dried basil 50g mushrooms 10ml canola oil 20ml almonds -1 slice fresh rye bread, crumbed 1 small tomato, skinned & chopped Parboil the whole baby marrows for a few minutes, then cut them in half lengthwise, and scoop out the seeds and flesh. Retain the skins. Chop the marrow flesh and set aside. Chop the onion, basil and mushrooms, and fry in the oil until tender. Set aside. Crush the almonds, mix with the breadcrumbs and place under the grill, turning frequently, until toasted. Combine the breadcrumb and mushroom mixtures with the chopped marrow flesh and the tomato. Fill the marrow skins, place on a baking tray and bake in a moderate oven at 180C for 30 minutes. Serves 4
A
Albany Olde Cape Health Low GI Bread
Astoria Light Rye Loaves Astoria Linseed Rye Bread
Astoria Linseed Sliced Albany Olde Cape Astoria Tafelbrot Wholegrain Brown Bread Wholewheat Bread Albany Slim Slice Malted Astoria Light Rye Round/ Wholewheat Oval Bread Albany Standard Astoria Pumpkinseed Wholegrain Brown Bread Sliced Rye Bread Albany Super Astoria Toasted Sesame Wholegrain Sliced Bread 3-Grain Rye Albany Super Astoria Wholewheat Wholewheat Sliced Rye Loaf Brown Bread Astoria Wholewheat Albany Brown Unsliced Seeded Loaf Super Wholewheat Astoria Wheat Free Albany Superior Low GI Cashew Nut Rye Seed Bread Astoria Wheat Free Fruit Anat Wholewheat & Honey Rye Pita Astoria Wheat Free Astoria Buttermilk Mustard Rye Rye Loaf Astoria Wheat Free Astoria Gluten Free Pecan Nut Rye Multi Grain Bread Astoria Wheat Free Astoria Light Rye Loaf Wholegrain
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B
B B Bakery Brown Seed Loaf B B Bakery Crushed Wheat Classic Bread B B Bakery Nutty Wheat Loaf B B Bakery Wholegrain Standard Sliced Bread Bio Sunflower Rye Bread Blue Ribbon Big One Wholewheat Bread Blue Ribbon Brown High Fibre Bread Blue Ribbon Brown Seed Loaf Blue Ribbon Low GI Loaf Blue Ribbon Nutty Wheat Sliced Dumpy
D
Daybreaker Crushed Wheat Bread Delba 4 Grain Bread Delba Wholegrain Rye Bread Delba Pumpernickel Bread Delba Wholegrain Pumpernickel Delba Rye Bread Delba Sunflower Seed Bread Duens Sliced Brown Wheat Sandwich Duens Brown Crushed Wheat Sandwich Bread Duens Brown Homemade Seedloaf Duens Dumpy Sliced Wheat Bread
L
Lifestyle Pain Au Lev Rye Roll Lifestyle Pain Au Lev Rye Bread Lifestyle Pain Au Lev Seed Rye Bread Lifestyle Wholegrain Cottage Loaf
PnP Entertainment Wholewheat Rolls PnP Brown White Stain Family Loaf PnP Farmstyle Seedloaf PnP Health Seed Bread PnP Hi Fibre Loaf PnP Sliced Landbrot Rye PnP Sliced Linseed Rye Bread PnP Model Anchor Energy Health Bread PnP Model Anchor Nut Seed PnP Model Anchor Nutri Linseed Rye PnP Model Dark Brown Wholewheat PnP Model Half Health Bread PnP Model Rye Broetchen PnP Model Seed Breads
M
Martys Wholewheat Pita Mello Low GI Seeded Loaf Mello Seeded Wholewheat Bun Mello Traditional Wholewheat Bread Mister Bread Supreme Wholewheat Bread
Nutrients in wholegrains, especially when eaten together in the intact grain, have a protective effect against chronic lifestyle-associated diseases
Duens Dumpy Wholewheat Bread Duens Homemade Wheat Linseed
Blue Ribbon Super Brown Crushed Wheat Blue Ribbon Super Wholegrain Bread Blue Ribbon Sliced Wholegrain Bread Britos Traditional Seed Loaf
N
Natures Harvest White Rye & Wheat Bread Nizza Foods Farmstyle Seed Loaf
PnP Model Super Wholewheat Bread PnP Rye Bagels PnP Volkorn Rye Bread PnP Wheat Free Pure Rye PnP Wholewheat Granary Loaf PnP 100% Rye Bread PnP Mini Health Bread PnP Health Roll PnP Homemade Wholewheat PnP Low GI Multi Seed Bread PnP Rye Bread PnP Multiseed Rolls
F
Fine Form Brown Multigrain Bread
P
Pema Pampernickel Bread PnP Lifestyle Seed Loaf
C
California Sour Rye Bread Cathy Rye Homemade Bread
PnP Multi Seed Rolls Good Morning Wholegrain Brown Bread PnP Berliner Sliced Rye Bread
Just Bread Long Life Wholewheat Bread
PnP Wholewheat Braai Rolls PnP Crushed Wheat/ Grain Bread
Blue Ribbon Premium One Crushed Wheat
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PnP Munchen Rye Roll PnP Nutty Loaf PnP Raisin Health Bread PnP Seeded 50% Rye Bread PnP Rye Loaf 50/50 PnP Super Wholewheat Bread PnP Rye Baguette PnP Oval Rye PnP Rye Roll PnP Austrian Rye PnP Country Health Bread PnP Energy Health Bread PnP Farm Style Granary Bread PnP Farm Bread PnP Five Seed Loaf PnP Grain Seed Bread PnP Granary Bagel PnP Granary Fruit Loaf PnP Granary Nutty Loaf PnP Granary Sunflower Loaf PnP Hildas Seed Loaf PnP Low GI Bread PnP Munich Rye Bread PnP Natural Granary Bread PnP Nut & Seed Bread PnP Nutri Light Rye Bread PnP Granary Bread PnP Rye Baguette PnP Rye Roll PnP Seeded Rye Bread PnP Traditional Wholegrain Baguette PnP Traditional Wholegrain Rolls PnP Rye Loaf
S
S W Bakeries Sliced Seed Loaf Sasko Brown Dumpy Low GI Seed Loaf Sasko Crushed Wheat & Bran Bread Sasko Daybreaker Brown Wholegrain Bread Sasko Daybreak True Wholewheat Sasko Low GI Seedloaf Sasko Sam Wholewheat Bread Sasko Sam Seeded Low GI Bun Sasko Sam Crushed Wheat Rolls Sasko Sam Wholewheat Roll Sasko Wholewheat Low GI Bread Star Dark Wheaten Open Top Star Dumpy Wholegrain Star Great Day Super Wholewheat Star Vital Wheat Bread Sunbake Cape Seed Loaf Sunbake Crushed Wheat Sunwheat Sunbake Crushed Wheat Sliced Sunbake Fruited Seed Loaf Sunbake Multiseed Bread Sunbake Multiseed Rolls Sunbake Wholewheat Rolls Sunshine Wholewheat Plus Sliced Support Bakery Pain Au Levain Rye Support Bakery Seed Loaf
Yoghurt Rye Bread

4 x 250ml (4 cups) rye flour 12,5ml bicarbonate of soda 10ml (2 teaspoons) salt 350ml fat free yoghurt 1 tablespoon of honey 450ml Fat Free Milk Mix all ingredients together. Spray bread tin (28cm x 10cm x 6cm deep) with spray and cook. Fill till 1/2 full. Bang down. Cut centre with a knife. Bake at 200 degrees centigrade for 40 minutes. Then turn down the oven to 180 degrees C and bake for another 30-40 minutes. Test the bread by putting in a knife to see if it is properly cooked. Leave in the tin for 10 minutes before turning it out. When turned out leave to cool before cutting. For best results cut the bread the following day. Serves 10
T
Tsitsikamma Dark Wholewheat Bread Tsitsikamma Light Wholewheat Bread
U
Uncle Salies Wholewheat Bread
V
Vrystaat Dumpy Wholewheat
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Cereals
Breakfast is probably the most important meal of the day. An excellent way to start your day is with a bowl of high fibre cereal or wholegrain porridge like rolled oats.
B
Bakpro Unsifted Maize Meal Blue Bird Maize Meal Blue Bird Super Fine Maize Meal Blue Bird Super Maize Meal Bokomo Kreemy Meal Bokomo Sifted Maize Meal Bokomo Special Maize Meal Bokomo Regular Maltabella Bokomo Regular Oats Bokomo Special Maize Meal
H
Health Connection Organic Rolled Oats
I
Impala Special Maize Meal Induna Maize Meal Induna Fine Maize Meal Induna Special Maize Meal Ingwazi Sifted Maize Meal Inkanyezi Maize Meal Iwisa Maize Meal Iwisa Super Maize Meal
A
Alpen Nutrific
P
PnP Bran Flakes PnP Shredded Bran Post High Fibre 100% Bran Cereal Post Shredded Wheat & Bran Post Shredded Wheat Spoon Post Shredded Wheat
B
Bokomo Bran Flakes With Raisins Bokomo Bran Bix Bokomo Bran Flakes Bokomo Nu Bix Bokomo Oat Bix Bokomo Pronutro Wholewheat Bokomo Right Start Multigrain Flakes Bokomo Right Start Fibre Plus Bokomo Oat Flakes
V
Vital Muesli
J
Jungle Oats Jungle Oat Bran Jungle Taystee Malt Jungle Taystee Wheat Bran Jungle Taystee Wheat Maize Jungle Taystee Wheat Regular
C
Chobe Mabele Classic Maize Meal
W
Weigh-Less High Fibre Bran With Raisins
E
Emandla Maize Meal Emandla Special Maize Meal
K
Kelloggs All Bran Flakes Kelloggs Hi-Fibre Bran Kraft Shredded Wheat
Porridge
A
A1 Special Maize Meal A1 Super Maize Meal Absolute Organix Organic 3 grain Porridge Absolute Organix Organic Rolled Oats Porridge Ace Cream Of Maize Ace Maize Meal Amandla Malt Amandla Mabela Meal Amandla Maize Malt Attwells Rolled Oats
F
Five Star Special Maize Meal
K
Kelloggs All Bran Oats Porridge Key 4 Health Meal Wholewheat Kika Le Motshe Mabele Kimbo Mabela Meal King Foods King Korn Maize Malt King Foods Mabela Sun King Foods Fine Mabele Meal
N
Nabisco Shredded Wheat No Name Bran Flakes No Name Shredded Bran
G
Goal Maize Meal Special Goal Super Maize Meal Gold Power Crushed Yellow Maize Gold Power Yellow Maize
O
Organic World Oats Flakes
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L
Ligugu Special Maize Meal
Nyala Super Maize Meal
T
Tafelberg Maize Meal Tafelberg Super Maize Meal Thuso Special Maize Meal Tiger Pinhead Oatmeal Tiger Oats Top Score Maize Meal Top Score Sifted Maize Meal Top Score Super Maize Meal Top Score Sifted Super Maize Meal
Tops Maize Meal Special
O
O.T.K Mabellie O.T.K Sifted Maize Meal
V
Vita Sifted Maize Meal
M
Mabele Sun Meal Mahangu Maize Meal Manawana Bopi Jwa Mabele Mary-Anns Organic Oats Matla Sifted Maize Meal Monati Super Mabela Meal Monati Super Fine Mabela Meal Motse Wa Badiri Bopi Jwa Mabele
W
Wensleydale Mealie Meal Westra Maize Meal Special White Star Maize Meal White Star Super Maize
P
Papa Super Maize Meal PnP Organic Oats PnP Maize Meal PnP Oat Bran PnP Super Maize Meal Pouyoukas Rolled Oats Pouyoukas Whole Rolled Oats Precotta Maize Meal Pride Super Maize Meal Pride Super White Maize Meal
Mary-Anns Bumped Oats PnP Fine Mabele
Yarona Maize Tops Coarse Mabela Meal Meal Special
N
Namib Mills Unsifted Maize Meal Namib Sun Sifted Maize Meal Natures Choice Yellow Maize Meal Natures Choice Millet Cereal
Pasta & noodles

Pasta and noodles are also good sources of carbohydrate in the diet. The many different pasta options selected as part of the HealthyFood benefit, will enable you to include a variety of exciting pasta dishes as part of your balanced healthy diet.
S
Sechaba Mabele Segarona Mabela Shaya Super Maize Meal Simply Cereal Oat Bran
A
Agnesi Tagliatelline Alhami Fusilli Alhami Macaroni Alhami Spaghetti Armbruster Spaetzle with Fresh Eggs Arrighi Alfabeto Arrighi Cannelloni Arrighi Capellini Arrighi Fidelini
Barfood Extra Thin Noodles Barfood Noodles Wide Barfood Passover Spiral Noodles Barfood Passover Medium Noodles Barilla Bavette Barilla Capellini Barilla Conchiglie Rigate Barilla Ditaloni Lisci Barilla Fettuccine No 130 Barilla Fusilli Bran Barilla Fusilli No 98 Barilla Wholewheat Fusilli Barilla Gemelli No 290 Barilla Lasagne Barilla Egg Lasagne
Natures Choice Oat Bran Simply Cereal Traditional English High Fibre Oats Natures Choice Coarse Simply Cereal Traditional Oat Bran English Organic Oats Natures Choice Organic Simply Cereal Traditional Oat Bran English Porridge Oats Natures Choice Oatmeal Special 1 Maize Meal Natures Choice Rolled Star Super Maize Meal Oats Natures Choice Whole Oats Natures Choice Wheat Bran No Name Super Maize Meal No Name Oats Nyala Maize Meal Nyala Natal Maize Meal Supa Valu Maize Meal Supa Valu Oats Super B Maize Meal Super Goal Maize Meal Super Sun Maize Meal Super White Maize Meal Swazi Mills Mabele Meal Swift Fine Mabele
B
Barfood Noodle Shells Barfood Medium Noodles Barfood Wide Noodles
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Barilla Plain Lasagne Barilla Spinach Lasagne Barilla Meze Penne No 78 Barilla Mezze Penne Rigate Barilla Mini Farfalle Barilla Mini Penne Rigate Buonissima Large Conchiglie Buonissima Fusilli Buonissima Tri Colour Fusilli Buonissima Macaroni Buonissima Tri Colour Macaroni Buonissima Penne Del Verde Lumaconi Bronzo Del Verde Maniche Giganti Del Verde Mezzi Rigatoni Del Verde Nido Tagliatelle Del Verde Penne Rigate Del Verde Pennini Rigati No 31 Del Verde Primiera Del Verde Rigatoni Bronzo Del Verde Rotelle Del Verde Spaghetti Del Verde Spaghettini Del Verde Stelline Divella Bucatini Divella Capelli Angela 93 Divella Capellini 11 Divella Chifferini Lisci Divella Eliciodali Divella Fetuccine Nest Egg Divella Filini 79 Divella Fusilli 40 Divella Nocelline Rigate Divella Pasta Caserecce 25 Divella Penne Mezzani Divella Penne Ziti Rigate 27 Divella Tri Colour Penne Divella Penne Zitoni Divella Regine Divella Rotelle Divella Saeme Di Mellone Divella Seme Di Cicoria Divella Spaghetti Divella Tri Colour Spaghetti Divella Stellini 74 Pasta
D
De Cecco Conghili Regate De Cecco Fedelini De Cecco Fusilli De Cecco Linguine De Cecco Penne Rigate De Cecco Pennoni Regate De Cecco Spaghetti De Cecco Spaghettini De Niro Capelli Dangel De Niro Enriched Conchiglie De Niro Eliche De Niro Farfalle De Niro Fettuccini De Niro Tri Colour Fusilli De Niro Plain Lasagne De Niro Egg Nests Noodle De Niro Penne Rigate De Niro Pipe Rigate De Niro Enriched Rigatoni De Niro Spaghetti No 5 De Niro Spaghettini De Niro Large Tagliatelle De Niro Tortiglioni De Niro Vermicelli No 7 Deboles Fusilli Deboles Penne Del Verde Anellini Del Verde Conchiglioni Rigate Del Verde Conchiglioni Giganti Del Verde Elicoidali Bronzo Del Verde Linguine Del Verde Lumache Del Verde Lumache Medie
Barilla Noodle Cannelloni Buonissima Rigatoni No 88 Barilla Noodle Fusilli No 98 Barilla Pappardelle Semolina Barilla Pasta Farfalle No 65 Barilla Pasta Maccheroni No 44 Barilla Penne Lisce Barilla Penne Rigate Barilla Pennette Rigate Bran Barilla Pipe Rigate Barilla Bran Pipe Rigate Barilla Spaghetti Barilla Spaghetti No 3 Barilla Bran Spaghetti No 5 Barilla Spaghettini Barilla Plain Tagliatelle Barilla Plain Tagliatelle No 129 Barilla Spinach No 149 Tagliatelle Barilla Spinach Tagliatelle Barilla Tortellini Shells Barilla Tortelloni Funghi Barilla Tortiglioni Blue Dragon Noodles Rice Medium Buitoni Linguine Buitoni Penne Rigate Buitoni Spaghetti Buonissima Tri Colour Rigatoni Buonissima Ready Cut Spaghetti
C
Ceccato Farfalline Ceccato Fussili Ceccato Linguine Ceccato Penne Rigate Ceccato Rigatoni Ceccato Spaghetti Ceccato Tortiglioni Ceccato Vermicelli Classic Pasta Tri Colour Conchigliette Classic Pasta Fettucine Classic Pasta Spinach Fettucine Classic Pasta Tri Colour Fusilli Classic Pasta Lasagne Classic Pasta Spinach Lasagne Classic Pasta Pappardelle Classic Pasta Spinach Pappardelle Classic Pasta Tagliarini Classic Pasta Spinach Tagliarini Classic Pasta Tagliatelle Classic Pasta Spinach Tagliatelle Classic Pasta Tri Colour Tagliatelle
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Divella Nest Egg Tagliatelle Divella Tagliolini Divella Nest Egg Tagliotini Divella Vermicelli Divella Vermicelline Divella Ziti Tagliati Dr Schar Fussili Dr Schar Lasagne Dr Schar Pasta Conchigliette Dr Schar Penne Dr Schar Spaghetti Dr Schar Tagliatelle
F G La Pasta Egg Tagliolini F G La Pasta White Tagliolini F&M Tri Colour Alfredo Fusilli F&M Egg Ribbon Noodle F&M Spin Ribbon Noodle F&M Wholewheat Spaghetti Fattis & Monis Curved Shells Fattis & Monis Elbow Macaroni Fattis & Monis Pasta Shell Fusilli Fattis & Monis Tri Colour Fusilli Fattis & Monis Wholewheat Fusilli Fattis & Monis Gnocchi Pasta Shell Fattis & Monis Plain Lasagne Fattis & Monis Lasagne & Spinach Fattis & Monis Spinach Lasagnette Fattis & Monis Macaroni Fattis & Monis Egg Macaroni Fattis & Monis Elbow Macaroni Fattis & Monis Plain Macaroni
Fattis & Monis Spiral Noodle Fattis & Monis Rice Pasta Fattis & Monis Pasta Screws Fattis & Monis Pasta Shells Fattis & Monis Penne Rigate Fattis & Monis Pipe Noodle Fattis & Monis Quills Fattis & Monis Ricciolini Noodle Fattis & Monis Ridges Fattis & Monis Value Screw Noodles Fattis & Monis Screws Fattis & Monis Small Pasta Shells Fattis & Monis Spaghetti Fattis & Monis Cello Spaghetti Fattis & Monis Egg Spaghetti Fattis & Monis Plain Spaghetti Fattis & Monis Value Pack Spaghetti Fattis & Monis Wholewheat Spaghetti Fattis & Monis Spirals Fattis & Monis Tagliatelle
Fiamma Tagliatelle Fiamma Vesuviana Bucatini Fiamma Vesuviana Ditali Fiamma Vesuviana Fusilli Fiamma Vesuviana Linguine Fiamma Vesuviana Lumache Rigate Fiamma Vesuviana Penne Ziti Fiamma Vesuviana Penne Ziti Rigati Fiamma Vesuviana Spaghettini Fiamma Vesuviana Stellini Fiamma Vesuviana Tofe Fiamma Vesuviana Farfalle Filiz Chilli Sedanini Filiz Farfalle Filiz Bran Fusilli Filiz Organic Wholewheat Fusilli Filiz Spinach Fusilli Filiz Tri Colour Fusilli Filiz Fusilli Filiz Penne Bran Filiz Penne Rigate Filiz Shells Filiz Spaghetti Fine Form Lasagne Fine Form Tagliatelle Fresco Cannerrozeti Fresco Farfelle Fresco Fettuccini Fresco Tri Colour Fusilli Fresco Gomiti Fresco Green Lasagne Fresco Yellow Lasagne Fresco Linguine Fresco Lumache
E
Erawan Rice Vermicelli
F
F G La Pasta Wheat Free Fettuccine F G La Pasta White Fettuccine F G La Pasta Egg Lasagne F G La Pasta Egg & Spinach Lasagne F G La Pasta Organic Penne Riga F G La Pasta Organic Twins-Geme F G La Pasta White Pappardelle F G La Pasta Plain Reginelle
Fattis & Monis Macaroni Fattis & Monis Tagliolini Value Pack Fattis & Monis Cut Fattis & Monis Vermicelli F G La Pasta Risone Wholewheat Macaroni Fattis & Monis Plain F G La Pasta Rustic Creste Fattis & Monis Egg Vermicelli Di Gal Screw Noodle Fattis & Monis F G La Pasta Rustic Fusilli Fattis & Monis Fancy Wholewheat Macaroni F G La Pasta Rustic Penne Shell Noodle Fattis & Monis F G La Pasta Gluten Free Fattis & Monis Wholewheat Screws Noodle Rice Spaghetti Fiamma Rigatoni Fattis & Monis Small F G La Pasta No Egg Fiamma Spaghetti Shell Noodle Tagliatelle
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Fresco Paternost Rigati Fresco Rigate Fresco Rigatoni Fresco Rosmarino Fresco Spaghetti Fresco Tagliatelle Fresco Tofe Granoro Fagiolini Lisci Granoro Farfalloni Granoro Fettuccine Granoro Fettucini Nidi Granoro Lasagne All Uovo Granoro Linguine Granoro Lumache Granoro Lumachette Granoro Mezze Cocciolette Granoro Organic Farfalle Granoro Organic Fusilli Granoro Organic Pennoni Rigati Granoro Organic Spaghetti Granoro Penne Rigate Granoro Pennoni Grandi Granoro Pennoni Rigate Granoro Rigatoni Granoro Ristorante Granoro Rosmarino Granoro Sciviotti Mezz Granoro Sedanini Granoro Spaghettini Granoro Spighe Granoro Spirali Granoro Spirali Fantasia Granoro Tagliatelle Granoro Tagliatelle Nidi Granoro Tagliolini Nidi Granoro Trivelli Granoro Vermicelloni Guacci Margherite Rigate Hakubaku Organic Ramen Noodle Hakubaku Organic Soba Noodle Hakubaku Organic Somen Noodle Hakubaku Organic Udon Noodle M G Pasta Large Macaroni M G Pasta Linguine M G Pasta Macaroni M G Pasta 3 Colour Mafaldine M G Pasta Noodle/Rib Tagliatelle M G Pasta Pappardelle M G Pasta Rigatoni M G Pasta Spaghettini M G Pasta Spirale M G Pasta 3 Colour Tagliatelle M G Pasta Eggless Tagliatelle M G Pasta Nests Tagliatelle M G Pasta Vermicelli M G Pasta Wholewheat Fettuccine Magnolia Rice Vermicelli Mamma Gs Elbows Mamma Gs Plain Fusilli Screws Mamma Gs Tri Colour Fusilli Screws Mamma Gs Macaroni Mamma Gs Shells Mamma Gs Spaghetti Mamma Gs Plain Tagliatelle Mamma Gs Spinach Tagliatelle Manischewitz Fine Egg Noodles Manischewitz Egg Noodle Manischewitz Golden Medium Noodle Mary-Anns Gluten & Egg Free Fusilli Mary-Anns Gluten & Egg Free Macaroni Mary-Anns Pasta Gluten Free Fettucine
G
Gefen Wide Noodles Gefen Pasta Elbows Gefen Pasta Shells Giglio Conchiglioni Giglio Fettuccini Giglio Lasagne Semola Giglio Pappardelle Giglio Tagliatelle Giglio Taglierini Glutagon Gourmet Fettuccine Glutagon Gourmet Fusilli Glutagon Gourmet Penne Rigate Glutagon Gourmet Pipe Rigate Glutagon Gourmet Spaghetti Glutagon Pure Rice Fettuccine Glutagon Pure Rice Fusilli Glutagon Pure Rice Penne Rigate Glutagon Pure Rice Pipe Rigate Glutagon Pure Rice Spaghetti Glutenex Animal Shapes Pasta Glutenex Macaroni Glutenex Spaghetti Good Life Egg Noodles Gotan Mie Noodles Granoro Capellini
K
King Macaroni King Mixed Pasta King Pasta Curls
L
La Vita Fusilli La Vita Macaroni La Vita Macaroni Elbow La Vita Noodle Penne La Vita Spaghetti Le Venezaine in Fettuccini Le Venezaine Gluten Free Pipe Rigate Le Venezaine Penne Rigate Le Venezaine Spaghetti Le Venezaine Tubetti Lee Pad Thai Fresh Noodle
M
M G Pasta Capelli D Angelo M G Pasta Conchiglie M G Pasta 3 Colour Creste Di Gallo M G Pasta 3 Colour Fettuccine M G Pasta Fettuccine M G Pasta 3 Colour Fusilli M G Pasta Fusilli M G Pasta Gluten Free Tagliatelle
H
Hakubaku Organic Cha Soba Noodle
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Mary-Anns Pasta Gluten Free Fussilli Melegati Panettone MG Pasta Large Shells MG Pasta 3 Colour Large Macaroni MG Pasta Penne Rigate MG Pasta Riso MG Pasta Large 3 Colour Shells MG Pasta Small 3 Colour Shells MG Pasta Small Shells Milaneza Aletria Milaneza Cotovelos F Gobbetti Milaneza Cotovelos G Gobbetti Milaneza Cuscus Pisellini Milaneza Espirais Fusilli Milaneza Estrelinha Stelline Milaneza Letras Pasta Milaneza Macarrao Milaneza Macarronete Milaneza Meada Milaneza Pevide Risone Montalbano Panettone Magnum Montalbano Panettone Prestige Monte Regale Biavette (Rice Shape) Monte Regale Capellini (Angel Hair) Monte Regale Farfalle (Bowties) Monte Regale Fusilli Monte Regale Fusilli Tricolore Monte Regale Lasagne Monte Regale Linguini Monte Regale Macaroni Monte Regale Penne Rigate
Monte Regale Pipe Rigate Monte Regale Spaghetti Monte Regale Spaghettini Monte Regale Tagliatelle Monte Regale Tortiglioni Mr Pasta Macaroni Mr Pasta Screws Mr Pasta Spaghetti Myojo Flat Egg Noodle Myojo Round Egg Noodle
Organic Rice & Corn Macaroni Orogiallo Anelli Orogiallo Cortecce Orogiallo Paccheri Osem Oriental Egg Noodles Osem Oriental Noodles Osem Potato Fussilli Osem Potato Noodles
Pasta Guacci Lumaconi Pasta Guacci Mafalde Pasta Guacci Pappardelle Pasta Guacci Penne Ziti Rigate No 5 Pasta Guacci Pennoni Pasta Guacci Spaghetti No 19 Pasta Guacci Spaghetti Tagliati Pasta Guacci Spaghettini Pasta Guacci Stelline No 80 Pasta Italia Fettuccine B Pasta Italia Fettuccine E Pasta Italia Tagliatelle Pasta Italia Tagliatelle B Pasta La Vita Cappe Pasta La Vita Elbows Pasta La Vita Fussilli Pasta La Vita Macaroni Pasta La Vita Penne Rigatoni Pasta La Vita Spaghetti Pasta La Vita Tagliatelle Pasta La Vita Vermicelli Pasta Perfecto Elbows Pasta Perfecto Macaroni Pasta Polana Elbow Macaroni Pasta Polana Fusilli Pasta Polana Macaroni Pasta Polana Noodle Shells Pasta Polana Spaghetti Pasta Qualita Rye Fusilli Pasta Qualita Tri Colour Fusilli Pasta Qualita Spinach Tagliatelle Pasta Qualita Tri Colour Tagliatelle Pasta Regalo Gluten Free Fettuccine
P
Pasta Freddi Egg Fusilli Pasta Freddi Egg Gigli Rigate Pasta Freddi Egg Penne Rigate Pasta Ghigi Risone No 6 Pasta Grande Cavatappi Pasta Grande Elbows Pasta Grande Macaroni Pasta Grande Pipe Rigate Pasta Grande Screws Pasta Grande Tri Colour Screws Pasta Grande Shells Pasta Grande Spaghetti Pasta Guacci Cannellacci Pasta Guacci Cappelini A Nidi Pasta Guacci Eliciodali Pasta Guacci Farfalle Pasta Guacci Fettucine A Nidi Pasta Guacci Fusilli Pasta Guacci Tri Colour Fusilli Pasta Guacci Gomite Rigate Pasta Guacci Lasagnacce Pasta Guacci Ling Di Passer Pasta Guacci Linguine
N
Namib Mills Polana Macaroni Natures Choice Wholewheat Fettucine Natures Choice Plain Fusilli Natures Choice Gluten Free Macaroni No Name Macaroni No Name Elbows No Name Penne No Name Rigatone No Name Shells No Name Twirls No Name Shells No Name Spaghetti
O
Opera Lasagne Di Semole Opera Lasagne Verdi Organic World Wholewheat Spaghetti Organic Corn & Spinach Rigati Organic Italian Style Spaghetti Organic Multi Grain Pasta Amaran
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Pasta Regalo Spinach Fettuccine Pasta Regalo Wheat Free Fettuccine Pasta Regalo Egg Free Fetuccine Pasta Zara Gramignone Rigato Pasta Zara Macaroni Pasta Zara Pennoni Rigati Puccini Fusilli Puccini Lasagne Puccini Macaroni Puccini Penne Rigate Puccini Pipe Rigate Puccini Spaghetti Puccini Tagliatelle Riscossa Stelline Riscossa Tagliatelle Riscossa Tagliatelle Verdi 5 Rokeach Pot Egg Noodle Medium Rt E & B Plain Stir Fry Noodles
Pasta Zara Perline Pasta Regalo Gluten Free Kleine Muscheln Fusilli Pasta Zara Spaghetti Pasta Regalo Tri Colour Pasta Zara Spirali Fusilli Pasta Zara Tagliatelle Pasta Regalo Wheat Free PnP Fettuccine Fusilli Pasta Regalo Gluten Free Spaghetti Pasta Regalo Egg Lasagne Pasta Regalo Spinach Lasagne Pasta Regalo Wheat Free Lasagne PnP Lasagne Sheets PnP Lasagne Sheets Spinach PnP Shells Piyale Pasta Lumachine PnP Cavatappi PnP Macaroni
R
Rio Bravo Spaghetti Riscossa Anelleti Riscossa Campanule No 15 Riscossa Capelini Riscossa Capelli Dangelo Riscossa Conchiglioni No 108 Riscossa Eliocoidale No 120 Riscossa Farfalle RIscossa Egg Fetuccine Riscossa Tri Colour Fusilli Riscossa Egg Lasagne Riscossa Lasagne Riccia Riscossa Spinach Lasagne Riscossa Linguine Riscossa Lumachine Riscossa Mezzani Cut Riscossa Mezzani Maccheroni Riscossa Mini Penne Rigate Riscossa Penne Zitoni Riscossa Penne Zitoni Rings Riscossa Rigatoni Riscossa Rosmarino Risoni Riscossa Spaghetti Riscossa Spaghettini Riscossa Spirali Fesilli Riscossa Spirali Organic 150
S
Sam Mills Corn Cornetti Sam Mills Corn Fusilli Sam Mills Corn Penne Rigate Savion Elbow Macaroni Savion Linquine Noodles Savion Noodles Medium Savion Noodles Wide Savion Spaghetti Shibolm Long Toasted Pasta Shibolm Round Toasted Pasta Shogun Authentic Pad Thai Noodle Shogun Egg Noodle Shogun Noodle Rice Vermicelli Shogun Stir Fry Noodles Hokkien Style Shogun Vermicelli Chinese Spigadoro Conchiglie Rigate Spigadoro Conchiglioni Giant Spigadoro Farfalle Spigadoro Festonella Napoletane Spigadoro Abissini Shells Spigadoro Bavette Spigadoro Bucatini Spigadoro Capellini/ Nidi-Nest Spigadoro Capellini
Pasta Regalo Gluten Free PnP Pasta Rigatoni Macaroni PnP Elbow Macaroni Pasta Regalo PnP Fusilli Wholewheat Macaroni PnP Shells Pasta Regalo Organic PnP Penne Rigate Wheat Free Spaghetti Pasta Regalo Organic Wheat Free Tagliatelle Pasta Regalo Organic Shells Pasta Regalo Organic Spaghetti Pasta Regalo Egg Pappardelle Pasta Regalo Wheat Free Spaghetti Pasta Regalo Spinach Tagliatelle Pasta Regalo Egg Free Tagliatelle Pasta Regalo Egg Pasta Tagliatelle Pasta Regalo Organic Tagliatelle Pasta Regalo Egg Free Tagliolini Pasta Zara Fidellini Pasta Zara Gramigna Kleine Elbow PnP Spaghetti PnP Fettucine PnP Tri Colour Fusilli PnP Lasagne Sheets PnP Linguine Pasta PnP Pasta Cap Dangelo PnP Pasta Lasagne Verdi Polana Elbows Polana Fusilli Polana Tri Colour Fusilli Polana Macaroni Polana Magic Pasta Polana Pasta Twirls Polana Penne Polana Shells Polana Spaghetti Polana Tagliatelle Pasta Puccini Boloroni Puccini Cavatappi
35
Spigadoro Cappelletti 3 Colour Spigadoro Cornetti Spigadoro Farfalle Spigadoro Fettucelle Spigadoro 3 Colour Fusilli Spigadoro Fusilli Spigadoro Gnocchi Spigadoro Egg Lasagne Spigadoro Lasagne Spigadoro Linguine Spigadoro Lumachine Spigadoro Organetti/ Siciliani Spigadoro Penne Mezan Spigadoro Penne Rigate Spigadoro Pennine Rigate Spigadoro Pipe Rigate Spigadoro Ricciarelle Spigadoro Rigatoni Spigadoro Route Rigate Spigadoro Tri Colour Sedanini Spigadoro Spaghetti Spigadoro Spaghettini
Spigadoro Tagliatelli Verdi Spigadoro Tagliatelle Nido Spigadoro Tagliatelle Spigadoro Punte D Ago Rice Shape Spigadoro Riso Arborio Spigadoro Spaghetti Nero Seppi Spigadoro Spaghetti Peperoncino Spigadoro Spinach Spaghettini Spigadoro Stelline Staffords Pezzullo Lasagne Staffords Vermicelli Stella Lasagne Stella Penne Mezzane Stella Spaghetti No 6 Stella Spaghettini Sunshine Vermicelli Supa Valu Macaroni Supa Valu Spaghetti Supremo Elbows Supremo Fusilli Supremo Macaroni
Supremo Penne Supremo Shells
Voeillo Linguine Voeillo Penne Lisce
Supremo Spaghetti Suree Voeillo Rigatoni Rice Vermicelli Voeillo Spaghetti Sweet Home Egg Noodle Voeillo Spaghettini Sweet Home Long Life Voeillo Tofarelle Noodle Voeillo Tripollini Sweet Home Wide Noodle Voiello Penne Rigate
T
Tai Tai Rice Vermicilli Taste of Japan Pad Thai Noodles Taste Of Thai Rice Noodles Thai Delight Fresh Chinese Noodles Thai Delight Pad Thai Fresh Noodle Thai Heritage Pad Thai Noodles Meal Thai Heritage Tom Yum Noodles Meal
W
Wai Wai Rice Vermicelli Wensleydale Fusilli Wensleydale Lasagne Wensleydale Spaghetti Wild Peacock Fusilli Casarecci Wild Peacock Orecchiette Wild Peacock Paciocche Wild Peacock Spaghetti Wild Peacock Egg Tagliatelle Willi Foods Egg Broad Noodle Willi Foods Egg Narrow Noodles
V
Vaadi Vermicelli Voeillo Fettucine Voeillo Fussili
Z
Zar Spaghetti
Barley Salad With Citrus Dressing

1 cup (250ml) raw pearled barely, rinsed well cup (125ml) rocket, washed and roughly torn small red onion (2 tablespoons - 30ml) sliced into crescents cucumber, chopped into chunks Citrus dressing tablespoon (7.5ml) grated ginger 1 crushed garlic clove cup (125ml) fresh orange juice 1 tablespoon (22,5ml) canola or olive oil Milled pepper to taste Cook barley in 2 cups of water (375ml) for 15 minutes. Reduce heat and simmer till water has been absorbed. Drain well and leave to cool. Mix all ingredients together, leave to marinate in dressing for at least 30 minutes before serving. Serves 6
36
DiD you know?
W
Wensleydale Quinoa
M
Milray Sorghum Meal Mogutlhane Dehulled Sorghum
A wholegrain includes cereal grains that consist of the intact and unrefined, ground, cracked or flaked fruit of the grains, whose principal components include the starchy endosperm, germ and bran present in the same relative proportions as they exist in the intact grain Wholegrains are packed with nutrients and have been found to contribute significantly to health and disease prevention.
Spelt
N
Natures Choice Spelt Flakes
P
Peong Sorghum Meal
Millet
A
Absolute Organix Organic Millet Porridge
S
Sechaba Sorghum
Bulgar Wheat & Wholewheat

A
Attwells Crushed Bulgar Wheat Attwells Wheat Kernels Attwells Wheat Germ
H
Health Connection Dehusked Millet
Wholegrains
Wholegrains are nutritionally superior to refined grains, richer in dietary fibre, antioxidants, vitamins and minerals. Eating wholegrain foods is associated with a reduced risk for chronic diseases, obesity, and certain gastrointestinal diseases.
O
Organic World Millet
B
Bokomo Wheat Flakes
Buckwheat
A
Attwells Buckwheat
H
Health Connection Wheat Kernels Health Connection Wheatgerm Health Connection Bulgar Wheat
Barley
H
Health Connection Barley Flakes
P
Pouyoukas Quinoa Bran Pouyoukas Quinoa
N
Natures Choice Dehusked Buckwheat
N
Natures Choice Organic Quinoa Grain Natures Choice Quinoa Flakes Natures Choice Quinoa Grain
L
Lion Pearled Barley
Organic World Dehusked Natures Choice Buckwheat Bulgar Wheat
Quinoa
H
Health Connection Organic Quinoa
Sorghum
H
Health Connection Ground Sorghum
Natures Choice Wheat Germ
O
Orgran Multi Grain Quinoa
O
Organic World Bulgur Wheat
37
Chris Columbuss Quinoa

2 onions, chopped 15ml canola oil 1 green pepper, seeded & chopped 1 red pepper, seeded & chopped 1 yellow pepper, seeded & chopped 10ml crushed garlic 200ml raw quinoa, rinsed 2 low sodium vegetable stock cubes, dissolved in 750ml boiling water 15ml tomato paste pinch of dried origanum 1 x 400g tin whole peeled tomatoes, drained & roughly chopped fresh basil to garnish Brown the onions in the oil and add the peppers. Cook for approximately 5 minutes, then add the garlic and cook for a few minutes more. Stir in raw quinoa, vegetable stock and tomato paste. Bring back to the boil, cover and reduce the heat. Simmer for 20 minutes. Stir in the origanum and tomatoes. Cook until heated through, garnish with basil and serve hot. Serves 4
I
Imbo Popcorn
N
Natures Choice Organic Popcorn No Name Popcorn
J
Jumbo Popcorn
S
Sunray Popcorn Supa Valu Popcorn Superior Crop Popcorn Swazi Mills Popcorn Swazi Yellow Popcorn
K
Kos Vir Afrika Popcorn
L
Laceys Popcorn Lion Popcorn
T
Taj Mahal Popcorn Tops Popping Corn
M
Mirch Masala Popcorn
Other starchy foods

Other starchy foods can also contribute valuable nutrients to your diet, and help to increase variety and create a more interesting balanced diet. For example, brown rice has a nutty flavour and a different texture to white rice and can add interest to rice based meals.
Couscous
A
Aicha Couscous Aicha Medium Grain Couscous Asif Real Couscous Atwells Couscous Attwells Wholewheat Couscous
D
Dairi Wholewheat Mix Couscous Dari Medium Grain Couscous Diari Couscous Divella Couscous
P
Pouyoukas (Germ) Fresh Wheat Pouyoukas Wholewheat Kernels
B
Brennco Popcorn
Pouyoukas Bulgar Wheat Beano Popcorn
C
Crossbow Popcorn
M
Marrakech Couscous Martino Couscous Mittel Medium Couscous
Popcorn
A
Almans Popcorn
D
Deliko Popcorn
B
Bacchini Couscous Bacchini Organic Durum Wheat Couscous Bacchini Organic Wholewheat Couscous
F
Farmers Popcorn
N
Natures Choice Couscous
38
O
Osem Real Couscous
P
PnP Rye Caraway Melba Toast
B
Bramatta Maize Per Polenta
Digestive Bran
A
Attwells Digestive Bran
P
Paddy Couscous Pouyoukas 5 Cereal Couscous Pouyoukas Couscous Pouyoukas Wholewheat Couscous Primoro Medium Grain Couscous
R
Real Foods Cracked Lemon Pepper Corn Thins Real Foods Multi Grain Corn Thins Real Foods Organic Sesame Corn Thins Real Foods Original Corn Thins Real Foods Rye & Caraway Corn Thins Real Foods Soya & Linseed Seed Corn Thins Ryvita Dark Rye Crispbread Ryvita Sesame Crispbread Snack Tree Brown Unsalted Rice Cakes
D
Divella Polenta
H
Health Connection Digestive Bran
F
Favero Polenta
Lu Digestive Bran
H
Health Connection Polenta
N
Natures Choice Digestive Bran
R
Randa Couscous
L
La Grande Traditional Ruota Polenta
P
PnP Organic Bran Pouyoukas Digestive Bran
T
Tipiak Couscous Tipiak Couscous Express Sachet
N
Natures Choice Maize Meal Polenta Natures Choice Organic Maize Polenta Nicoli Polenta Bianca Come Una Nicoli Polenta Integra Nicoli Polenta Svelta
S
Sasko Digestive Wheat Bran Snowflake Digestive Bran
Z
Zorzi Couscous
S
Snack Tree White Salted Rice Cakes Snack Tree White Unsalted Rice Cakes
Crackers
B
Burger Crispbread Classic Burger Crispbread Delicacy Burger Crispbread Sesame
W
Wensleydale Digestive Bran
V
Vital Corn Cakes
O
Organic World Wholegrain Polenta
Rice
A
Abu Yusuf Basmati Rice Acco Rice Ace Maize Rice Ah Khan Ghani Basmati Rice Ah Khan Paddy Rice Ainsley Harriott Basmati Rice Ainsley Harriott Long Grain Rice
W
Wasa Crispbread Wasa Fibre Crispbread
P
Pouyoukas Maize Grits Polenta Pride Polenta
F
Finn Crisp Round Original Rye Bread Finn Crisp Multi Grain Round Bread Finn Crisp Multi Grain Thin
Polenta
A
Attwells Polenta
T
Tipiak Polenta
V
Vita Polenta
39
Ainsley Harriott Thai Rice Alabama Parboiled Brown Rice Amys Rice Ashoka Premier Basmati Rice Ashoka Basmati Rice Attwells Australian Health Rice Attwells Gluten Free Rice Attwells Organic Red Rice Aunt Caroline Basmati Rice Aunt Caroline Rice
E
E-Rice Parboiled Rice Everest Rice
K
Knottsberry White Rice Kohinoor Basmati Rice Kohinoor Charminar Basmati Rice Kohinoor Rose Basmati Rice Kohinoor Trophy Basmati Rice
Natures Choice Organic Brown Rice Flakes Natures Choice S Grain Brown Rice No Name Parboiled Rice No Name Rice Noordfed Maize Rice
F
Farmers Parboiled Rice Farmers White Rice
O
Olympic Rice Organic World Brown Basmati Rice Organic World White Basmati Rice
G
Golden Crown Rice
L
Lion Stampkoring Louzaan Health Rice
H
Health Connection Organic Brown Rice Health Connection Health Rice Health Connection Wild Rice Mix Home Choice Rice Home Choice Parboiled Rice Home Gourmet Briyani Rice
B
Blue Dragon Sushi Rice Bonnet Jasmine Rice Bonnet White Rice Budget Beater Rice Buhlalu Rice
Lundberg Brown Basmati Organic World Rice Rice Flakes Lundberg Organic Lundberg Organic Long Grain Brown Rice Lundberg Organic Long Grain White Rice Lundberg Organic Wild Rice Lundberg Organic Wild Rice Organic World Rice Long Grain Rice Organic World Wild Rice
P
Paddy Aromatic White Rice Paddy Basmati Rice Paddy Basmati Super Premier Rice Paddy Brown Basmati Rice Paddy Everyday Parboiled Rice Paddy Health Brown Rice PnP Rice PnP Jasmine Rice PnP Boiled Long Grain Rice PnP Basmati Rice PnP Brown Rice Pouyoukas Long Grain Brown Rice Premier Long Grain Rice Premier Rice Pride Maize Rice Protea Rice Parboiled
C
Champion Maize Rice Chobe Maize Rice Chopstick Rice Chopstick Parboiled Rice Chopstick White Rice Cresta Rice Crossbow Rice Curry King Rice Curtiriso Arborio Rice
I
Imbali White Rice Imbo Stampkoring Indiagate Basmati Rice Jar Indiagate Basmati Classic Rice Indiagate Basmati Parboiled Rice Induna Maize Rice
M
Magic Rice Rice For Africa Mandarin White Rice Mary-Anns Wholegrain Brown Rice
N
Nambawane Rice
D
Diamond Maize Rice Ding Ho Jasmine Rice Ding Ho Tai Ping Brown Rice Divella Riso Arborio
Namib Mills Parboiled Inkhanyeti Parboiled Rice Rice Inkhanyeti Parboiled Rice Natures Choice Basmati Rice Invicta Maize Rice Natures Choice Brown Iwisa Maize Rice Rice Karoo Cuisine White Rice Natures Choice Brown Jasmine Rice Natures Choice Organic Brown Basmati Rice
40
R
Really Rice Rice Rice King Parboiled Rice Rio Rice Risso Gallo Basmati Rice Risso Gallo Long & Wild Rice Risso Gallo Organic Arborio Rice Risso Gallo Panta Rice Risso Gallo Risotto Easy To Cook Rice Risso Gallo Risotto Rice Carnaroli Royal Umbrella Thai Jasmine Brown Rice Royal Umbrella Thai Jasmine Rice
Superior Crop Parboiled Rice Surprise Rice Surprise Rice Basmati Surprise Rice White Surtee Basmati Rice Swazi Mills Maize Rice Swift Maize Rice Swift Rice
Tastic Simply Delicious Basmati Rice Tastic Simply Delicious Brown Basmati Rice Tastic Simply Delicious White Rice Tastic Sushi Rice Thriftpack Parboiled Rice Tilda Basmati Brown Rice Tilda Basmati Rice Tilda Rizazz Basmati Rice Top Parboiled Rice
S
Snowflake Semolina Snowwhite Semolina
Samp
A
Ace Maize Samp Ace Samp
T
Tafelberg Maize Rice Taj Mahal Rice Taj Mahal White Rice Taste Of Thai Jasmine Rice Taste Of Thai Soft Jasmine Rice Tastic Natural Brown Lentil & Wild Rice Tastic Natural Brown Wild Rice & Split Pea Tastic Natures Brown Rice Tastic Natures Brown & Wild Rice Tastic Natures Brown Basmati Rice Tastic Parboiled Rice Tastic Rapid Brown & Wild Rice Tastic Rapid Long Grained Rice Tastic Rapid Wild Brown Rice Tastic Rapid Real Brown Rice Tastic Rice Tastic Aromatic Basmati Rice Tastic Basmati Rice Carton Tastic Rice Bonnet Carton Tastic Italian Arborio Rice Tastic Rice Jasmine Carton
B
Beano Plain Samp Beano Samp & Beans Brennco Samp & Sugar Beans
V
Vaadi Basmati Rice Vaadi Basmati Rice Premier Veetee Basmati & Wild Rice Veetee Jasmine Rice Veetee Pilau Rice Veetee Basmati Rice
C
Champion Samp Chobe Samp Crossbow Samp & Beans
S
Sasko Nice Rice Sasko Select Rice Scotti Arborio Rice Scotti Carnaroli Rice Scotti Riso Rice Shaikhs Pilau Rice Sihlobo Parboiled Rice Spekko Brown Basmati Rice Spekko Aromatic Basmati Rice Spekko Basmati Rice Spekko Brown Rice Spekko White Rice Spice & All Thats Nice Basmati Rice Star Pride Rice Stripes Parboiled Rice Summer Cream Maize Rice Sunwhite Calrose Sushi-Rice Supa Valu Rice
W
Wensleydale Long Grain Brown Rice Wensleydale Long Grain White Rice Westra Maize Rice Willinton Rice
D
Diamond Samp
F
First Choice Samp
G
Golden Dice Samp Golden Dice Sugar Beans & Samp
Semolina
B
Blue Ribbon Semolina
H
Home Choice Samp & Beans
D
Divella Semolina
I
Imbo Samp & Sugar Beans Induna Maize Samp Induna Samp
G
Golden Cloud Semolina Granoro Semolina Durum Wheat
41
Invicta Samp Iwisa Samp
K
Koo Original Samp & Beans
Moroccan Vegetable Stew With Fragrant Wholewheat Couscous

This stew is even better the next day making it perfect for lunch or as a ready to eat week night meal. use any vegetables that take your fancy. 1 whole cinnamon stick Peel of orange Ginger topping optional Handful chopped coriander or parsley 2 teaspoons (10 ml) freshly grated ginger Grated peel of 1 lemon
L
Lion Samp & Beans
M
Magic Samp Magic Samp & Beans
Stew
1 tablespoon (15ml) olive oil 1 large onion (140g) finely chopped 1 teaspoon (5ml) fresh Pick n Pay garlic, ginger and chilli paste tablespoon (7.5ml) ground cumin 1 tablespoon (15ml) ground coriander 1 cup (250 ml) ready prepared peeled and cubed butternut (180g) 1 cup (250 ml) ready prepared, unpeeled and cubed sweet potato (180g 200g) 1 cup (250ml) peeled sliced carrot 2 x 400 g cans canned tomatoes, with liquid 1 teaspoon (5 ml) sugar 1 cup (250ml) water 1 heaped teaspoon lowsodium vegetable stock powder 1 cup (250 ml) brown lentils, well rinsed 1 cup (250 ml) baby marrow sliced into strips (170g) 1 cup (250 ml) halved green beans (160g) 2 cups (500 ml) ready prepared Swiss chard, de-stalked, rinsed well and shredded
Stew
Heat oil in a large pot Add onion and paste and fry until glossy Add spices and fry until aromatic about 2 minutes Add butternut, sweet potatoes and carrots Stir to coat vegetables with spices Add tomatoes, sugar, water and stock powder Turn up heat add lentils, stir and cover Cook until vegetables are tender Add all green vegetables (baby marrows, beans and spinach) and milled pepper Cook vegetables for about 8-10 minutes until tender Serve on wholewheat couscous, scattered with herbs and ginger topping
N
Noordfed Samp
P
Paddy Samp & Beans PnP Samp Pride Samp & Beans Pride Samp
S
Sarona Samp Supa Valu Samp Swazi Mills Samp Swift Samp Swift Samp & Beans
T
Tafelberg Maize Samp
Couscous
Bring 1 cup (250ml) water or stock, 1 cinnamon stick and the peel of 1 orange to the boil Add 1 cup (250ml) couscous, stir, and immediately cover with a tight fitting lid Remove from heat and allow grains to swell for 10 minutes Fluff with a fork and serve.
U
Universal Mill Samp
W
Westra Maize Samp Westra Samp
Couscous
1 cup (250ml) wholewheat couscous
Serves 6
42
Protein-rich foods
Foods from animal origin play an important role in ensuring that optimal diets and adequate nutrient intakes are achieved as part of a balanced diet. Skinless chicken, turkey, fish and eggs are protein rich foods, that can be eaten daily. When included into your diet, they provide good quality protein .
Poultry
Poultry is an excellent source of good quality protein. It also provides essential micronutrients to the diet, such as iron, zinc and a number of B vitamins. These nutrients are more available for the body to use when provided from animal foods than from plant sources.
F
Farmer Brown Filleted Deboned Breast Farmer Brown Filleted Breasts Farmer Brown Filleted Chicken Strips
Hanbury Extra Large Fresh Filleted Breasts Hanbury Large Fresh Filleted Thighs Hanbury Medium Fresh Filleted Thighs Hanbury Small Fresh Filleted Thighs
Chicken, Skinless Fresh

A
C
Coastal Chicken Filleted Chicken Breasts Coastal Chicken Chicken Mince County Fair Fresh Breast Fillets
Crest Choice Skinless Anca Chix Chicken Mince Filleted Breasts Anca Chix Fillet Breasts Argyle Chicken Mince Argyle Fresh Skinless Breasts Argyle Fresh Skinless Breast 3 Argyle Fresh Skinless Thighs Argyle Plain Kebabs
Hanbury Extra Large Farmer Brown Fresh Mini Fresh Filleted Thighs Filleted Breast Hanbury Large Fresh Farmer Brown Fresh Skinless Thighs Skinless Thighs Hanbury Medium Fresh Farmer Brown Jumbo Skinless Thighs Skinless Breasts Hanbury Small Fresh Farmer Brown Mini Skinless Thighs Filleted Breast Hanbury Extra Large Festive Fresh Filleted Fresh Skinless Thighs Breast Festive Fresh Skinless Breasts
D
Darling Filleted Skinless Chicken Breast
K
Knottsberry Chicken Fillets Kroons Jumbo Fillet Breasts Kroons Plain Kebabs Kroons Skinless Breasts Kroons Skinless Thighs
G
Goldi Filleted Breasts
E
Elgin Farm Free Range Skinless Variety Elgin Farm Free Range Filleted Breast Elgin Farm Free Range Mini Filleted
H
Hanbury Chicken Mince Hanbury Filleted Breasts Hanbury Large Fresh Filleted Breasts Hanbury Medium Fresh Filleted Breasts Hanbury Small Fresh Filleted Breasts
B
Bobbsies Fresh Chicken Breast Filleted
M
Mountain Valley Chicken Fillets Mountain Valley Fresh Skinless Chicken Breast
56
Protein-rich foods
P
PnP Whole Bird Skinless Tray PnP Free Range Filleted Chicken Breasts PnP Chicken Mince PnP Chicken Steak PnP Chicken Stir Fry PnP Chicken Breasts Skinless PnP Skinless Chicken Breasts Deboned Steak PnP Skinless Chicken Thighs PnP Free Range Fillet Breasts PnP Kosher Chicken Schnitzel PnP Kosher Chicken Fillet PnP Kosher Chicken Kebabs PnP Kosher Chicken Mince PnP Kosher Skinless Drumsticks PnP Kosher Skinless Thighs PnP Kosher Chicken Mince PnP Skinless Breasts Boneless PnP Skinless Chicken Variety Packet PnP Skinless Chicken Thighs PnP X-Trim Boneless Chicken Breasts PnP X-Trim Chicken Stir Fry PnP Deboned Skinless Thigh PnP Filleted Chicken Breast
PnP Mini Skinless Breasts PnP Elgin Farm Mini Filleted Breasts PnP Skinless Filleted Breasts
PnP Skinless Drum & PnP Chicken Breast Fillets Thigh PnP Skinless Thighs PnP Skinless Thighs
Chicken Skinless, Frozen

B
Bobbsies Frozen Chicken Breast Fillet
E
Emalangeni Frozen Thighs
F
Farmers Lane Fillet Breast
M
Mountain Valley Skinless Breasts
S
Sangiro Deboned Chicken Breasts Sangiro Filleted Breasts Specline Filleted Chicken Breasts Specline Deboned Skinless Thighs
C
Country Range Fillet Breasts County Fair Breast Fillets
T
Tydstroom Breast Fillet Tydstroom Skinless Breast Fillet Tydstroom Free Range Breast Fillets Tydstroom Filleted Skinless Fresh Filleted
DiD you know?
* * *
The protein we take in as food is vital for tissue repair and for the formation of hormones and enzymes that control our bodys chemical processes By reducing your intake of omega-6 fats while at the same time increasing your omega-3s you can significantly help your body fight chronic inflammation, which is a significant risk factor for heart health and is implicated in many other diseases Some oily fish (including herring, mackerel, salmon, sardines and trout) are a rich source of beneficial omega-3 fatty acids.
57
Chicken Mince Balls

Save time and prepare these a day before the kids will love these to snack on. 400g chicken mince medium onion finely chopped 1 teaspoon (5ml) crushed garlic cloves 1 teaspoon (5ml) freshly grated ginger 1 cup (250ml) grated baby marrow (about 4 large marrows) 1 tablespoon (15ml) mint 1 tablespoon (15ml) coriander 1 teaspoon (5ml) low-sodium vegetable stock powder Milled black pepper 1 tablespoon (15ml) olive oil or sesame oil Mix together mince, onion, ginger, garlic, baby marrows, mint, coriander, stock powder and pepper. Shape into small balls. Saut with olive oil in a non-stick pan for 8-10 minutes on a medium heat, until firm and cooked through. Serve with brown basmati rice and steamed vegetables. Serves 4
58
Protein-rich foods
Fish
Fish is the ultimate fast food it cooks in minutes, is easy to prepare and tastes great too, making it perfect for todays hectic lifestyles. Love your heart Fish is a source of omega-3 fatty acids (EPA and DHA), which can help to lower your risk of getting coronary heart disease. Fish high in omega-3 fatty acids include sardines, mackerel, snoek and pilchards. So-called white fish, like hake and yellowtail, are good sources of protein, but arent good sources of omega-3s.
An excellent source of high-quality protein, fish is also great for the figure-conscious as it contains fewer kilojoules per portion compared with many other sources of animal protein .
Love your planet Pick n Pay is the first major South African retailer to work with the South African Sustainable Seafood Initiative (SASSI) to evaluate the choice of fish on offer, remove the least-sustainable ones and promote the best, so you can rest assured that youre making an eco-friendly choice. Why not use the handy FishMS scheme that enables you to check the status of the fish youre about to buy. Just SMS the name of the fish to 079 499 8795 and theyll send you an instant reply.
The best way to choose and cook fish

Worried that eating fish will expose you to toxic substances such as mercury and dioxins? You can reduce your exposure by choosing your fish carefully and removing the skin and visible fat before you cook it. Larger fish are likely to accumulate more mercury, so steer clear of fish such as shark, king mackerel and swordfish. Bear in mind too, that these fish are not included on the SASSI green list of the most sustainable species. Avoid frying fish in animal fat or butter as this can seal in the toxins. Bake, grill, poach, shallow fry or steam it instead.
59
Fresh Fish
A
Atlantic Medium East Coast Soles Atlantic Salmon Fillets Atlantic Salmon
Blue Ribbon Salmon Portions Blue Ribbon Snoek (Barracoutta) Blue Ribbon Snoek Portions Blue Ribbon Whole Fresh Hake Blue Ribbon Yellowtail Cutlets Blue Ribbon Yellowtail Fillets Blue Ribbon Whole Yellowtail
F
Fenix Trading Canadian Salmon Fishermans Deli Fresh Tuna
PnP Baracuda PnP Whole Black Bream PnP Butter Bream PnP Butter Fish Portion PnP Butterfish Cutlets PnP Butterfish Fillet PnP Butterfish Steaks PnP Whole Butterfish PnP Canadian Salmon PnP Canadian Salmon Fillets PnP Canadian Salmon Cutlets PnP Whole Carp PnP Chile Trout Fillets PnP Chile Trout Cutlets PnP Chilean Trout PnP Dorado Fillets PnP Whole Dorado PnP Dorado Cutlets PnP Whole Fresh Panga PnP Fresh Salmon Cutlets Fresh PnP Fresh Salmon Trout PnP Fresh Trout PnP Medium Fresh White Stumpnose PnP Gurnard Fillets PnP Fresh Gurnards PnP Large Gurnards PnP Medium Gurnards PnP Head & Gutted Gurnard PnP Whole Haarders PnP Hake Cutlets PnP Hake Cuts Skin On PnP Hake Fillets PnP Jumbo Hake Fillets PnP Large Hake Fillets PnP Petite Hake Fillets PnP Hake Fillets PnP Skinless Hake Loins
I
I&J Cape Salmon Portions I&J Whole Cape Salmon I&J Chilled Tuna Wet I&J Standard Blue Hake Fillet I&J Hake Portions I&J Salmon Portions I&J White Stumpnose I&J Whole Pilchards
B
Blue Olive Fish Game Blue Olive Fish Line Portion Blue Olive Scottish Salmon Fillets Blue Ribbon Butterfish Cutlets Blue Ribbon Canadian Salmon Cutlets Blue Ribbon Canadian Salmon Fillets Blue Ribbon Whole Canadian Salmon Blue Ribbon Dorado Cutlets Blue Ribbon Dorado Fillets Blue Ribbon Whole Dorado Blue Ribbon Hake Cutlet Blue Ribbon Hake Fillets Blue Ribbon Skinless Hake Blue Ribbon Whole Fresh Hake Blue Ribbon Jack Mackerel Blue Ribbon Norwegian Salmon Cutlet Blue Ribbon Norwegian Salmon Fillet Blue Ribbon Whole Norwegian Salmon Blue Ribbon Pilchards
C
Cape Seafood Whole Gutted Angelfish Cape Seafood Whole Angelfish Cape Seafood Baby Hake Cape Seafood Gutted Cape Salmon Cape Seafood Gutted Hake Cape Seafood Gutted Jackopewer Cape Seafood Monk Fish Cape Seafood Gutted Norwegian Salmon Cape Seafood Gutted Salmon Trout Cape Seafood Gutted Santas Cape Seafood Medium Santas Cape Seafood Whole Gutted Yellowfin Tuna Cape Seafood White Stumpnose Cape Seafood Yellowfin Tuna Fillets Cape Seafood Whole Yellowtail Captain Baby Hake City Fisheries Fresh Scottish Salmon
P
Pereira Hoki Hake Portions Pereira Skin On Hake Fillets PnP Alaskan Salmon PnP Alaskan Salmon Fillets PnP Alaskan Salmon Cutlets PnP Whole Angelfish PnP Angelfish Fillets PnP Angelfish PnP Flecked Angelfish PnP Assorted Line Fish Fillets PnP Atlantic Salmon PnP Atlantic Salmon Fillets PnP Whole Atlantic Salmon PnP Baby Hake PnP Baby Hoki PnP Bacalhau PnP Baracuda Steaks
60
Protein-rich foods
PnP Medium Hake PnP Skin Off Hake PnP Skinless Deboned Hake PnP Whole Hake PnP Hake Whole No 4 PnP Imported Baby Hake Hubbs PnP Jack Mackerel PnP Whole Jacopever PnP John Dory Whole Fish PnP Kippers Scotch Bless PnP Whole Maasbanker PnP Maasbankers PnP Mackerel PnP Model Baby Hake PnP Monk Model Fillets PnP Model Fish Portugese Sardines PnP Model Fresh Hake PnP Model Hake Fillet PnP Model Horse Mackerel PnP Model John Dory PnP Model Pink Salmon PnP Model Whole Angelfish PnP Model Whole Yellowtail PnP Model Yellowtail Tuna PnP Monkfish Tail PnP Nile Perch Fillets PnP Norwegian Salmon Cutlets PnP Norwegian Salmon Fillets PnP Norwegian Herrings PnP Norwegian Salmon PnP Whole Fresh Panga PnP Portuguese Sardine PnP Norwegian Salmon Cutlet PnP Rainbow Trout Deboned PnP Whole Red Mullet PnP Ribbon Snoek Portion PnP Whole Ribbon Snoek PnP Rloun Angelfish Fillets PnP Rloun Hake Fillets PnP Rloun Snoek Portions PnP Rloun Tuna Portions PnP Rloun Yellowtail Fillets PnP Australian Whole Salmon PnP Salmon Trout Fillet PnP Large Salmon Trout PnP Whole Santas PnP Scottish Salmon Cutlets PnP Snoek Whole Packet PnP Snoek Portions PnP Trout Deboned PnP Tuna Fillet PnP Tuna Loins PnP Tuna Cutlets PnP Whole Tuna PnP West Coast Butterfish Cutlets PnP Large West Coast Hake Fillets PnP West Coast Ocean Fillets PnP Whole West Coast Pangas PnP West Coast Pilchards PnP Whole West Coast Portuguese Sardines PnP West Coast Gurnards PnP West Coast Mackerel Head & Gutted PnP West Coast Snoek PnP Whole Large Hake PnP Whole Regular Trout PnP Yellowtail Cutlets PnP Yellowtail Fillets PnP Whole Yellowtail
E
Estoril Sardines In Lemon Estoril Sardines In Tomato & Chilli Estoril Sardines In Tomato Estoril Sardines In Vegetable Oil Estoril Tuna Chunks In Vegetable Oil
S
Scansa Lyons Salmon Portion Scansa Norwegian Salmon Fillet Seavunna Select Hake Snoek Wholesalers Canadian Salmon Snoek Wholesalers Dorado Whole Snoek Wholesalers Maasbanker Snoek Wholesalers Pilchards Boxed Snoek Wholesalers Portugese Sardines
F
Fish Eagle Pilchards In Chilli Fish Eagle Pilchards In Tomato Fish Eagle Pilchards In Tomato Fish Eagle Portuguese Sardines Vegetable Oil Fish Eagle Tuna Chunks In Oil Fish Eagle Tuna Flakes In Oil Freedom Connection Pilchards In Chilli Freedom Connection Pilchards In Tomato
T
Three Streams Kippers
W
Western Cape Snoek Portions Western Cape West Coast Dorado Fillet
G
Gabriel Sardines In Olive Oil Gabriel Sardines In Vegetable Oil Gabriel Spiced Sardines In Oil Gefen Pink Salmon Gefen Sardines In Water
Tinned Fish
C
Crossed Fish Sardine
Glenryck Pilchards In Crossed Fish Sild Sardines Tomato & Chilli In Water Glenryck Pilchards In Crossed Fish Sild Sardines Tomato Sauce in Olive Oil Glenryck Minced Crossed Fish Sild Sardines Pilchards In Tomato Sauce Glenryck Natural Pilchards
61
Goldcrest Pink Salmon Goldcrest Red Sockeye Salmon Goldcrest Sardines In Tomato Goldcrest Sardines Peri Peri Goldcrest Sardines Vegetable Oil Goldcrest Tuna Chunks In Brine Goldcrest Tuna Chunks In Oil Goldcrest Shredded Tuna In Brine Goldcrest Shredded Tuna In Oil
John West Skinless & Boneless Sardines John West Sardines In Brine John West Sardines In Chilli
K
King Oscar Brisling Sardines In Oil King Oscar Brisling Sardines In Olive Oil
Lucky Star Shredded Tuna In Water Lucky Star Shredded Tuna In Vegetable Oil Lucky Star Tuna Chunks In Water Lucky Star Natural Pilchards Lucky Star Tuna Chunks In Vegetable Oil
H
Hawesta Herring Fillets In Tomato
John West Sardines In Oil King Oscar Brisling Sardines In Tomato John West Sardines In Olive Oil King Oscar Herring In Tomato John West Sardines In Tomato King Oscar Herring In Vegetable Oil John West Shredded Tuna In Brine King Oscar Herring Fillets In Tomato Sauce John West Shredded Tuna In Oil King Oscar Sild Sardines In Oil John West Sild Sardines In Oil King Oscar Sild Sardines In Tomato Sauce John West Starkist Tuna Chunks In Oil King Oscar Sardines In Soya Oil John West Tuna Chunks In Brine John West Tuna Chunks In Oil John West Tuna In Brine John West Tuna In Oil
M
Manna Black Mackerel Fillet In Oil Manna Black Mackerel In Vegetable Oil Mayfair Mackerel In Olive Oil Mayfair Mackerel In Peri Peri Mayfair Mackerel In Tomato Mayfair Mackerel In Vegetable Oil Mayfair Pink Salmon Mayfair Port Sardines In Vegetable Oil Mayfair Port Sardines In Tomato Mayfair Port Sardines In Water Mayfair Red Salmon Mayfair Fancy Pink Salmon Mayfair Pink Salmon Pieces in Brine Mayfair Sardines In Olive Oil Mayfair Sardines In Peri Peri Mayfair Shredded Tuna In Brine Mayfair Shredded Tuna In Oil Mayfair Solid Tuna In Brine Mayfair Solid Tuna In Oil
J
John West Herring In Tomato Sauce
Lucky Star Jack Mackerel In Chilli Lucky Star Jack Mackerel Hot Chilli Lucky Star Jack Mackerel In Tomato Lucky Star Middle Cut Jack Mackerel Lucky Star Mackerel In Chilli Lucky Star Mackerel In Tomato Lucky Star Middlecut Fish Lucky Star Pilchards In Chilli Lucky Star Pilchards In Chilli Sauce Lucky Star Pilchards In Tomato Sauce Lucky Star Minced Pilchards Lucky Star SA Sardines In Vegetable Oil Lucky Star Sardines In Vegetable Oil
John West Sweet Thai John West Tuna In Water Chilli Tuna Pouch John West Thai Sweet John West Black Pepper Chilli Tuna Tuna Pouches John West Mackerel John West French In Oil Dressing Tuna Pouches John West Mackerel In John West Tuna Pouches Brine In Oil John West Mackerel In John West Tuna Pouches Green Pepper In Tomato Sauce John West Mackerel John West Tuna Pouches In Oil In Water John West Mackerel In John West Shredded Tomato Tuna In Brine John West Pink Salmon John West Shredded Pouch Tuna In Oil John West Mackerel John West Solid Tuna Fillets In Brine John West Tuna Fillets John West Solid Tuna In Oil John West Keta Salmon John West Pink Salmon John West Red Salmon Jutland Canadian Sardines
62
Protein-rich foods
Mayfair Tuna Chunks In Brine Mayfair Tuna Chunks In Oil Mayfair Shredded Tuna In Oil Mayfair Shredded Tuna In Water No Name Port Sardines In Oil No Name Portuguese Sardines In Water No Name Sardines In Oil No Name Sardines In Tomato Sauce No Name Tuna Chunks In Brine No Name Tuna Chunks In Oil PnP Port Sardines In Water PnP Choice Pink Salmon PnP Choice Red Sockeye Salmon PnP Brisling Sardines In Soya Oil PnP Norwegian Sardines PnP Tuna Pieces In Sunflower Oil
S
Saldanha Jack Mackerel In Brine Saldanha Jack Mackerel In Tomato Sauce Saldanha Natural Middlecut Fish Saldanha Pilchards In Tomato Saldanha Sardines In Vegetable Oil Sea Pride Pilchards In Chilli Sauce Sea Pride Pilchards In Tomato Sea Queen Portuguese Sardines In Oil Sea Queen Tuna Chunks In Brine Sea Queen Tuna Chunks In Oil Sea Queen Shredded Tuna In Brine Sea Queen Shredded Tuna In Oil Sea Queen Solid Tuna Packed In Oil Sea Queen Solid Tuna Packed In Brine Seafare Pilchards In Chilli Seafare Pilchards In Tomato Sauce Seasons Sardines In Water Season Sardines In Olive Oil Seasons Sardines In Tomato Sauce Seasons Medium Red Salmon Seasons Pink Salmon No Salt
N
Namibia Pilchards In Chilli Namibia Pilchards In Hot Chilli Namibia Pilchards In Tomato No Name Shredded Tuna in Water No Name Tuna Chunks Spring Water No Name Kosher Solid Tuna Water No Name Kosher Solid Tuna Brine No Name Kosher Tuna Chunks In Oil No Name Kosher Tuna Chunks In Water No Name Shreddes Kosher Tuna In Vegetable Oil No Name Pilchard Buffs Chilli No Name Pilchard Buffs Tomato No Name Pilchard Jits In Chilli No Name Pilchard Jits In Tomato No Name Pilchards Hot Chilli No Name Pilchards In Salt Water No Name Pilchards In Tomato Sauce No Name Pilchards Minced No Name Pink Salmon
PnP Tuna Pieces In No Name Tuna Chunks In Lime Oil Spring Water PnP Tuna Pieces With No Name Tuna Chunks In French Dressing Vegetable Oil PnP Tuna Pieces In No Name Shredded Tuna Salt Water In Spring Water PnP Jack Mackerel In No Name Shredded Tuna Chilli In Vegetable Oil PnP Jack Mackerel In No Name Shredded Tuna Tomato In Brine PnP Pilchard In Hot Chilli No Name Shredded Tuna PnP Pilchard In Tomato In Oil Sauce No Name Solid Tuna PnP Pilchard In Water Spring Water PnP Solid Tuna In Brine No Name Solid Tuna In Vegetable Oil PnP Tuna Chunks In Brine
PnP Tuna Chunks In Oil PnP Tuna Chunks In Water
Ocean Deep Tuna Chunks PnP Tuna Chunks In In Oil Olive Oil Ocean Deli Pilchards In PnP Solid Tuna In Brine Chilli Sauce Ocean Deli Pilchards In Tomato Sauce Oceans Best Shredded Tuna In Water PnP Solid Tuna In Oil Port Clyde Sardines In Soybean Oil
P
PnP Pink Salmon Pieces PnP Port Sardines In Olive Oil PnP Port Sardines In Tomato Sauce PnP Port Sardines In Vegetable Oil
R
Richter Herring Fillets In Tomato Sauce Robo Tuna In Oil Rugen Herring Fillets In Tomato Sauce
Rugen Mackerel Fillets In St. Dalfour Wild Salmon Tomato Juice Starkist Tuna Shredded In Oil
63
Supa Valu Pilchards In Chilli Supa Valu Pilchards In Tomato Supa Valu Tuna Shred In Water
Vasco Da Gama Solid Tuna In Oil Viva Pilchards In Chilli Viva Pilchards In Tomato Viva Pilchards In Water
G
Glenryck Whole Baby Hake Glenryck Hake Fillets
Jackopever PnP Frozen Norwegian Salmon Fillets PnP West Coast Frozen Baracuda PnP West Coast Whole Frozen Butterfish PnP Whole Frozen Yellowtail Pacific West Seafood Baby Hake Pacific West Seafood Hake Fillets Pereira Tuna Steaks PnP Frozen Tuna Cutlets PnP Frozen Yellowtail Cutlets
T
Taby Mackerel In Vegetable Oil Taby Port Sardines In Olive Oil Taby Port Sardines In Soya Oil Taby Sardines In Tomato Taby Spiced Sardines Tiptop Herring Fillets In Tomato Sauce Tonno Bonno Tomato Pilchards Tonno Bonno Chilli Pilchards Tonno Bonno Tuna In Brine
W
Weigh-Less Light Meat Tuna Chunks In Spring Water
H
Hangana Hake Fillets
I
I&J Deep Water Hake Fillets I&J Hake No 6 I&J Hake Prime Medallions I&J Hake Prime Steaks
Frozen Fish
A
Adcan Snoekies Pilchards
I&J Maasbanker Head On PnP Frozen Norwegian Salmon Cutlets I&J Presto Hake Supreme Atlantic Boneless Kippers PnP West Coast Frozen I&J Prime Hake Fillets Dw Butterfish
Blue Fjord Frozen Norwegian Salmon Blue Olive Scottish Fish Kippers
L
Lunsklip Twin Pack Deboned Trout
R
Risar Pilchards
Blue Ribbon Frozen Baby Mojo Maasbanker Vasco Da Gama Mackerel Hake Mojo Mackerel In Brine Blue Ribbon Frozen Hake Vasco Da Gama Mackerel Fillet Petite In Oil P Vasco Da Gama Mackerel In Tomato Vasco Da Gama Sardines In Chilli Pepper Vasco Da Gama Sardines In Brine Vasco Da Gama Sardines In Olive Oil Vasco Da Gama Sardines In Tomato Vasco Da Gama Sardines In unflower Oil Vasco Da Gama Skinless & Boneless Sardines Vasco Da Gama Solid Tuna In Brine
S
Sea Food Trout Deboned Twin Pack Sea Harvest Baby Hake Sea Harvest Skinless Cape White Steak Sea Harvest Filleted/ Deboned Chunky Hake Sea Harvest Hake Fillets Sea Harvest Prime Hake Fillets Sea Harvest Hake Medallions Sea Harvest Petit Hake Fillets Snoek Wholesalers Frozen Yellowtail Cutlets Snoek Wholesalers Frozen Gurnards Snoek Wholesalers Frozen Haarders
C
Cape Seafood Frozen Whole Dorado Cape Seafood Frozen Hake Fillets Cape Seafood Frozen Tuna Fillet Captain Baby Hake
PnP Frozen Angelfish PnP Cut Frozen Atlantic Salmon PnP Frozen Atlantic Salmon Fillet PnP Frozen Baracuda PnP Frozen Haarders PnP Frozen Snoek PnP Frozen Baby Hake PnP Petite Frozen Hake Fillets PnP Frozen Hake Fillets PnP Hake Medium Frozen PnP Whole Frozen
F
Fishermans Sliced Salmon Trout
64
Protein-rich foods
Snoek Wholesalers Whole Hake Fillets Snoek Wholesalers Bulk Frozen Kippers
W
Western Cape Head & Gutted Frozen Angelfish Western Cape Whole Frozen Norwegian Salmon
Parsley Alm o
Ingredi ents 4 fish steaks defrosted (h ak e) 2 le vel teas poons of ol ive oil 2 0ml soy sa uce (low sodi um) Handf ul of fresh , chop ped flat leaf 4 teaspoon parsley s slivered al monds Paprika 2 cloves ga rlic , crushed 18 0oC . Warm oil an d garlic in ba king dish in When oil is the oven . hot, re move baking dish into baking from oven , an dish , turnin d place fish g once . Sprinkle ea ch fish pi ec e with paprik 1 teaspoon a, of soy sauc e, chopped and slivered parsley almonds. Bak e for 2 5 minutes. Rem 30 ove from ov en and serv fresh green e with salad S erves 4 M ethod Heat oven to
nd F ish Fea
st
65
Hong Kong Fish

4-6 firm white fish steaks, eg Dorado or yellowtail 10ml turmeric 15ml olive oil 1 medium onion, diced 5ml peeled and grated fresh ginger rind & juice of 1 small lemon 10ml soy sauce (low sodium) 1 x 400g tin whole peeled tomatoes, chopped 1 x 200g tin pineapple chunks, drained spring onions to garnish Cut the fish into bite-size chunks and sprinkle with turmeric. Fry in olive oil for a few minutes. Remove the fish and set aside. Fry the onion and ginger. Add the rest of the ingredients (except the spring onion), stir and simmer for 10 minutes. Add the fried fish and gently stir fry for a few minutes until the fish is heated through. Be careful not to break up the fish. Garnish with spring onions. Serves 4
Fish Stir Fry

30ml olive oil 2 medium onions, sliced 5ml crushed garlic 5ml ground cumin 5ml chopped fresh coriander 2.5-5ml chilli powder 450g stir fry vegetables
4-6 x 100g white fish steaks, cut into cubes 2 sun-dried tomatoes in olive oil, drained & chopped 2 large baby marrows, sliced 30ml fresh lime juice fresh coriander to garnish Heat the oil in a non-stick wok or frying pan and fry the onions over low heat until soft. Mix together the garlic, cumin, coriander and chilli powder. Add this to the onions and stir for about 1 minute. Add the fish and continue to stir fry for 3-5 minutes until the fish is cooked through. Add the vegetables, tomatoes and baby marrows, and stir fry for a further 2 minutes. Add a little water, if dry. Sprinkle with lime juice before serving and garnish with coriander. Serves 4
Ostrich
E
Extra Trim Ostrich Goulash Extra Trim Ostrich Mince Extra Trim Ostrich Steak
Klein Karoo Ostrich Kebabs Klein Karoo Ostrich Mince Klein Karoo Ostrich Steak Klein Karoo Ostrich Stroganoff
PnP Map Ostrich Mince PnP Ostrich Mince PnP Ostrich Steak PnP Ostrich Fillet PnP Ostrich Goulash PnP Ostrich Chunks PnP Ostrich Kebabs PnP Ostrich Loin Chops PnP Ostrich Stew Pack PnP Ostrich Stroganoff PnP Ostrich Triangle Steak PnP Ostrich Trim
PnP Ostrich Trim B PnP Extra Trim Ostrich Stir Fry PnP Extra Trim Ostrich Fillets PnP Extra Trim Ostrich Stroganoff PnP Model Ostrich Steak
P
PnP Deboned Ostrich Leg PnP Halaal Ostrich Mince PnP Krewe Ostrich Fillet Steak
K
Klein Karoo Ostrich Fillet Klein Karoo Ostrich Goulash
70
Protein-rich foods
Turkey Fresh
P
PnP Turkey Goulash PnP Turkey Mince PnP Turkey Stir Fry PnP Kosher Turkey Cutlets PnP Kosher Turkey Goulash PnP Kosher Turkey Tenderloin PnP Turkey Breast PnP Plain Turkey Kebabs
Tofu
B
Blue Dragon Tofu
K
Kenko Fresh Japanese Tofu
M
Morinaga Tofu Bean Curd
Avocado-Tur
Ingredi ents 3 tablespoon
key Wrap s
s low-f at m ayonnais e coarse -grain Dijon musta 2 whole whe rd at wraps 1 ripe avocad o, pitted, pe eled and cu slices t lengthway s into thin 2 2 5g turk ey breast, co ok ed, season 2 roasted re ed to taste d peppers, cut into stri ps M ethod Mix mayonna is e and mus tard in a sm on a work su all bowl. Pla rf ace. Sprea ce the wraps d the surf ace of the wraps the mayonnais e mixture evenly over . Place the leaving a 1c avocado slic m border ar es on top, ound the ed pepper strips ge . Top with . the turk ey an Roll up each d wrap tightly and place, se si de down , on a cutting am board. Trim of the wraps the ends evenly with a Cut each w rap into 6 eq serrated knif e. ual Place , cut si de down , on pi eces. a serving pl atter. S erves 2 1 tablespoon
Foods from animal origin play an important role in ensuring that optimal diets and adequate nutrient intakes are achieved as part of a balanced diet
71
Eggs
Eggs provide a relatively inexpensive source of high quality protein, vitamins and minerals. Eggs are a good source of vitamin B12, which is important for the normal functioning of all cells, in particular in the gastrointestinal tract, bone marrow and the nervous system. Egg yolks contain lecithin, a type of fat that provides the body with choline. Choline is a structural component of all animal tissues and an important component of all cell membranes. Eggs are also a source of dietary cholesterol, but in recent years it has become clear that the saturated hard fats found in fatty meats, sausages and hard cheese have a greater effect on blood cholesterol than dietary cholesterol found in eggs. Nonetheless, it is still the recommendation of the American Heart Association to restrict cholesterol to 300mg daily for the general population and to 200mg daily if you already have coronary heart disease or a family history of coronary heart disease. A single large egg contains 230mg of cholesterol, so by restricting your intake of eggs to three to four a week, it is very easy to comply with these recommendations.
Vegetarians can benefit from eating eggs as the absence of meat in their diet means a low intake of vitamin B12. Vitamin B12 is vital for growth and development in children, as well as for the manufacture of red blood cells and for the maintenance of the nervous system. All eggs are part of the HealthyFoodTM benefit.
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Dairy products (and other calcium-rich alternatives) build strong bones and healthy smiles. Both children and adults should aim for two to three servings a day. Adults should go for fat free dairy products, which will help to reduce ones overall intake of detrimental saturated fat and unnecessary calories.
Milk
Milk is a good source of high quality protein, B vitamins and calcium and can be readily added to breakfast cereals, porridges, hot drinks or on its own. Boost your calcium intake by including fat free milk into your diet.
P
Parmalat UHT Enriched Fat Free Milk PnP Fat Free Fresh Milk PnP Instant Fat Free Milk Powder PnP UHT Fat Free Milk
T
Tru Foods Skim Milk Powder
U
Ultramel UHT Skim Milk
A
Alric Skim Milk
E
Eitan Skim Milk Elite Skimmed Powder Milk
W
Waldov Skim Long Life Milk
S
Sonnendal Skim Milk
B
Bushy Park Fat Free Milk
F
Fair Cape Free Range Fat Free Milk Fairfield Dairy Fat Free Milk Fairfield Dairy Fat Free Milk Sachet
Yoghurt
Yoghurt is a delicious way to boost your calcium and dairy intake. Remember to choose low-sugar yoghurt.
C
Clover Great Taste No Fat Milk Clover Fat Free Milk Clover UHT Fat Free Milk
DairyBelle In Shape Prune Yoghurt DairyBelle In Shape Strawberry Yoghurt DairyBelle In Shape Tropical Fruits Yoghurt DairyBelle In Shape Vanilla Yoghurt Danone Fat Free Yoghurt Fruit Cocktail Prune Danone Nutriday Fat Free Mango Yoghurt Danone Nutriday Fat Free Fruit Medley Yoghurt Danone Nutriday Fat Free Strawberry Yoghurt
Ambledale Fat Free Plain First Choice Fat Free Milk Greek Yoghurt
D
DairyBelle In Shape Fresh Milk DairyBelle In Shape Fat Free UHT Milk DairyBelle Skimmed UHT Milk Dewfresh Long Life Skim Milk Douglasdale Fat Free Milk
H
Homestead Skim Milk
Ambledale Fat Free Plain Yoghurt
D
DairyBelle In Shape Apple Cinnamon Yoghurt DairyBelle In Shape Cinnamon/Strawberry/ Vanilla Yoghurt DairyBelle In Shape Fruit Salad Yoghurt DairyBelle and Shape Granadilla Peach Yoghurt
M
Montic Fat Free Milk Montic UHT Fat Free Milk Kosher
O
Orange Grove Jersey Gold Fat Free Milk Orange Grove Fat Free Steri Milk
74
F
Fabulite Black Cherry Yoghurt Fabulite Grapefruit Smooth Yoghurt Fabulite Kiwi Fruit Yoghurt Fabulite Plain Smooth Yoghurt Fabulite Strawberry/ Black Cherry/Kiwi Yoghurt Fabulite Strawberry/ Vanilla & Grapefruit Yoghurt Fabulite Strawberry Fruit Yoghurt Fabulite Strawberry Smooth Yoghurt Fabulite Vanilla Smooth Yoghurt Fairfield Dairy Fat Free Plain Yoghurt Fairfield Dairy Fat Free Strawberry Yoghurt Fairfield Dairy Fat Free Tropical Yoghurt
G
Gero Fat Free Plain Yoghurt Gero Fat Free Vanilla Yoghurt Gero Fat Free Strawberry & Vanilla Yoghurt Gero Diet Chocolate & Orange Yoghurt Gero Diet Litchi & Raspberry Yoghurt Gero Diet Pear & Apricot Yoghurt Gero Diet Strawberry & Blackcurrant Yoghurt Gero Litchi & Raspberry Yoghurt Gero Strawberry & Vanilla Yoghurt Gero Diet Apple Yoghurt Gero Fat Free Plain Yoghurt Gero Pear & Apricot Yoghurt
Hygienik Fat Free Fruit Cocktail Yoghurt Hygienik Fat Free Strawberry Yoghurt
PnP Fat Free Smooth Vanilla Yoghurt PnP Fat Free Melon Yoghurt PnP Fat Free Pear Yoghurt PnP Fat Free Prune Yoghurt PnP Fat Free Smooth Dessert Yoghurt PnP Fat Free Strawberry/ Peach/Granadilla Yoghurt PnP Melon Fat Free Yoghurt PnP Fat Free Peach & Granadilla Yoghurt PnP Fat Free Plain Yoghurt PnP Fat Free Strawberry Yoghurt PnP Fat Free Blueberry/ Apricot/Passion Fruit/ Yoghurt PnP Fat Free Cranberry & Apple Yoghurt PnP Fat Free Raspberry & Blackberry Yoghurt PnP Fat Free Strawberry/ Raspberry/Cranberry/ Apple Yoghurt
N
Nammilk Bulgarian Sugar/Fat Free Yoghurt Nammilk Fruit Salad Sugar/Fat Free Yoghurt Nammilk Natural Fat Free Yoghurt Nammilk Strawberry Sugar/Fat Free Yoghurt Nammilk Fat Free Banana Yoghurt Nammilk Fat Free Fruit Salad Yoghurt Nammilk Fat Free Apricot/Peach Yoghurt Nammilk Fat Free Pineapple Yoghurt Nammilk Fat Free Strawberry Yoghurt
Parmalat Fat Free Fairfield Fat Free Smooth Hygienik Fat Free Apricot Blackcherry Yoghurt Vanilla Yoghurt Yoghurt Parmalat Fat Free Fairfield Fat Free Peach Hygienik Fat Free Plain Yoghurt & Grape Yoghurt Banana Yoghurt Parmalat Fat Free Fairfield Fat Free Hygienik Fat Free Strawberry Yoghurt Wildberry Yoghurt Chocolate Yoghurt
DiD you know?
* *
A diet rich in milk and milk products can reduce the risk of low bone mass throughout your life Children from two to eight years should eat and drink two cups of low fat milk products a day, while children over nine years, teenagers and adults should eat and drink three cups a day.
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Cottage & Ricotta Cheese

Fat free cottage cheese is low in kilojoules and can be used as a tasty topping on salads, wholegrain bread or even a baked potato.
Ricotta Bake Topped With Roasted Red Onion and Tomato

2 teaspoons olive oil 1 tablespoon cashew nuts 2 cloves garlic, crushed 100g baby spinach leaves 1 cups (250g) low fat ricotta cheese 1 egg, beaten lightly 2 tablespoons coarsely chopped fresh chives 500g baby tomatoes 1 large red onion, sliced 2 tablespoons of fresh thyme 1 tablespoon balsamic vinegar 1. Preheat oven to 180oC. Lightly oil four holes of a six hole muffin pan.
C
Clover Fat Free Smooth Cottage Cheese Clover Plain Fat Free Cottage Cheese
PnP Fat Free Plain Chunky Cottage Cheese PnP Fat Free Plain Smooth Cottage Cheese PnP Ricotta PnP Zandam Ricotta
D
DairyBelle In Shape Chunky Cottage Cheese DairyBelle In Shape Smooth Cottage Cheese
R
Bronberg Organic Ricotta Chalav Ricotta Galbani Cheese Ricotta Greenways Ricotta La Montanara Ricotta
F
Fairfield Fat Free Plain Chunky Cottage Cheese Fairfield Fat Free Plain/ Smooth Cottage Cheese
Recipe/Visual nuts and garlic frying pan; cook

until fragrant. Add spinach; stir until wilted. Cool. 3. Combine spinach mixture in medium bowl with the ricotta cheese, egg and chives; divide among prepared holes. Bake in hot oven for 15 minutes or until browned. 4. Combine tomatoes, onion and vinegar and fresh thyme with the remaining olive oil in small shallow baking dish. Roast, uncovered, in a hot oven for 10 minutes. Serve the tomato and red onion on top of the baked ricotta
2. Heat half of the oil in medium
G
Gero Fat Free Chunky Cottage Cheese Gero Fat Free Smooth Cottage Cheese
L
Lancewood Chunky Fat Free Cottage Cheese Lancewood Smooth Fat Free Cottage Cheese
P
Parmalat Fat Free Chunky Cottage Cheese Parmalat Fat Free Smooth Cottage Cheese PnP Bulk Ricotta Moulds PnP Cremona Ricotta
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Use fat free yoghurt as a replacement for cream in curries and desserts.
Soya Milk
Soybeans are sources of good quality protein that can substitute for animal protein sources. Great for individuals who do not tolerate dairy products.
L
Lovesoy Soy Milk
P
PnP Regular Soya Milk
M
Mary-Anns Soya Powder Milk Montic Long Life Soya Milk
S
Simply Soy Premium Soya Milk So Fresh Soy Milk Powder Soy Bev Fresh Soy Milk Soy Sun 1% Fat Soy Milk Soy Sun Soy 1% Natural Milk
A
Alpro Soya Drink Unsweetened Attwells Soya Milk Powder
D
Dewfresh Low Fat Soya Milk
G
Goodhope Soy Milk
N
Natures Choice Soya Milk
B
Bokomo So Good Fat Free Soy Milk Bokomo So Good Original Soy Milk
H
Health Connection GMO Free Soya Milk Powder
O
Origins Regular Blend UHT Soya Milk
Soya milk and soy alternatives are good replacements to dairy products if someone in your family is lactose-intolerant.
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Lentils & legumes

These make a great alternative to meat as they contain no cholesterol and are a source of protein, carbohydrate, vitamins, minerals, phytonutrients and fibre, yet they are low in saturated fat and salt. Best of all, theyre easy on the pocket too!.
A
All Gold Baked Beans All Gold Baked Beans In Tomato Sauce All Gold Butter Beans Divine Butter Beans In Brine Divine Soya Beans In Tomato Sauce Dursots Choice Baked Beans In Tomato Sauce Dursots Choice Butter Beans In Tomato Sauce Dursots Choice Beans In Tomato Sauce Dursots Choice Butter Beans Gibson Butter Beans Gibson Butter Beans In Tomato Sauce Gibson Chick Peas Gibson Lentils Gibson Red Kidney Beans Gibson White Beans Gold Dish Butter Beans Gold Dish Butter Beans In Tomato Sauce Gold Dish Chick Peas Gold Dish Lentils Gold Dish Sugar Beans Goldcrest Baked Beans Goldcrest Borlotti Beans Goldcrest Red Kidney Beans Goldcrest Butter Beans Goldcrest Canned Lentils Goldcrest Cannellini Beans Goldcrest Chick Peas Heinz Baked Beans In Tomato Sauce Hugos Baked Beans In Tomato Sauce
K
Koo Baked Beans In Tomato Sauce Koo Butter Beans Koo Butter Beans In Tomato Sauce Koo Chick Peas In Brine Koo Choice Butter Beans Koo Lentils In Brine Koo Baked Beans Koo Red Kidney Beans Koo Split Peas In Brine Koo Sugar Speckled Beans
B
Bushs Baked Beans
C
Casafiesta Beans Pinto Crossbow Butter Beans Crossbow Mixed Beans Crossbow Small White Beans Crossbow Sugar Beans Crossbow Lentils
E
Estoril Black Eyed Beans Estoril Chick Peas Everyday Beans In Tomato Sauce
F
Farmgirl Baked Beans In Tomato Sauce Farmgirl Butter Beans Fiamma Borlotti Beans Fiamma Cannellini Beans Fiamma Red Kidney Beans
D
Di Napoli Butter Beans Di Napoli Cannellini Beans Di Napoli Chick Peas Di Napoli Lentils Di Napoli Red Kidney Beans Divella Borlotti Beans Divella Butter Beans Divella Cannellini Beans Divella Chick Beans Divella Lentils Divine Baked Beans In Tomato Sauce
L
La Bella Borlotti Beans La Doria Cannellini Beans La Metteliana Borlotti Beans La Metteliana Black Eyed Beans La Metteliana Broad Beans La Metteliana Cannellini Beans La Metteliana Butter Beans La Metteliana Lentils
H
Hak Dutch Brown Beans Hawkwood Borlotti Beans Hawkwood Cannellini Beans Hawkwood Chick Peas Hawkwood Lentils Heinz Baked Beans Reduced Salt
G
Gants Baked Beans In Tomato Sauce Gants Butter Beans Gants Soya Beans In Tomato Sauce Gibson Baked Beans
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Lentils & legumes
Vegetarian Casserole
1 cauliflower 1 green pepper 4 sticks celery 250g cooked chick peas 10ml wholemeal flour 5ml dried thyme 5ml crushed garlic 5ml dried parsley 5ml soy sauce (low sodium) Finely chop the vegetables. Steam together in just enough water to cover the bottom of a saucepan until tender, then drain. Mash the chick peas and vegetables together. Mix the flour, soy sauce, thyme, parsley and garlic, and add to the chick pea and vegetable mixture. Spoon into an oiled casserole dish. Bake at 180C for 30-40 minutes, until the top has formed a crust. Serves 4
R
Rhodes Beans In Tomato Sauce Rhodes Butter Beans Rio Bravo Black Eyed Beans Rio Bravo Chick Peas Robo Borlotti Beans Robo Cannellini Beans Robo Red Kidney Beans Robo Spanish Butter Beans
W
Wensleydale Redspeck Kidney Beans
Dried
A
Archer Mixed Beans Archer Sugar Beans Archer Sugar Red Speckled Beans Attwells Moong Green Beans Attwells Soya Beans Attwells Large Brown Lentils
S
Sacla Mixed Beans Serena Butter Beans Serena Chick Peas Serena Jumbo Butter Beans Serena Lentils Solaria Baked Beans Solaria Lentils Sunkist Bean Sprouts Sunkist Butter Beans Sunkist Red Kidney Beans Sunkist Chick Peas Supa Valu Baked Beans Supa Valu Baked Beans In Tomato Sauce Supa Valu Butter Beans
Serena Red Kidney Beans Attwells Chick Peas
B
Beano Black Eye Beans Beano Cow Peas Beano Dry Butter Beans Beano Sugar Beans Bravo Borlotti Beans Bravo Red Kidney Beans Brennco Kidney Beans Brennco Sugar Beans Brennco Brown Lentils Brennco Split Peas Brennco Red Lentils Brennco Small White Haricot Beans Brennco Split Peas Brennco Sugar Beans
La Metteliana Chick Peas Lebelle Chick Peas
Natures Choice Kidney Beans No Name Baked Beans No Name Butter Beans No Name Baked Beans In Tomato Sauce
M
M Holmes Black Beans Marina Chick Peas Mayfair Bean Sprouts Mayfair Borlotti Beans Mayfair Garbanzo Beans Mayfair Lentils Mayfair Red Kidney Beans Mayfair White Beans
P
PnP Baked Beans In Tomato Sauce PnP Borlotti Beans PnP Cannellini Beans PnP Butter Beans PnP Lentils PnP Red Kidney Beans Pilirria Small Baked Beans
T
Tomango Baked Beans In Tomato Sauce
C
Crossbow Sugar Red Speckled Beans Crossbow Dried Kidney Beans Crossbow Dried Beans
V
Vegland Baked Beans In Tomato Sauce
N
Natures Choice Organic Black Beans
85
Crossbow White Haricot Beans Crossbow Chick Peas Crossbow Split Red Lentils Crossbow Whole Black Lentils Crossbow Chick Peas Crossbow Split Green Peas Crossbow Split Yellow Peas Crossbow Red Kidney Beans Crossbow Red Speckled Sugar Beans
F
F&M Packers Sugar Beans Africa Farmers Sugar Beans Fiamma Beans Lenticchie Fiamma Chick Peas
Imbo Dried Split Peas Imbo Dried Whole Peas Imbo White Haricot Beans
Lion Red Speckled Sugar Beans Lion Yellow Split Peas
M
Magic Split Peas Magic Sugar Beans Mediterranean Chick Peas Mediterranean Faba Beans Mediterranean Lentils Mirch Masala Chick Peas Mirch Masala Green Moong Lentils Mirch Masala Green Peas Mirch Masala Green Spilt Peas Mirch Masala Haricot Beans Mirch Masala Kidney Beans Mirch Masala Pink Masoor Lentils Mirch Masala Sugar Beans
J
Jumbo Sugar Beans
G
Golden Dice Sugar Beans Golden Dice Split Green Peas Golden Dice Kidney Beans
K
Kapitans Kidney Beans Kapitans Sugar Beans Key 4 Health Chick Peas Key 4 Health Green Lentils Koo Chick Peas Koo Dark Red Kidney Beans Koo Green Split Peas Koo Whole Lentils Koo Yellow Split Peas
H
Harveld Soya Beans Health Connection Black Eyed Beans Health Connection Chick Peas Health Connection Green Lentils
D
Deliko Split Peas Deliko White Haricot Deliko White Kidney Beans
E
Estoril Alubia White Beans Estoril Black Eyed Frade Beans Estoril Broad Fava Seca Beans Estoril White Haricot Beans Estoril Port Red Encarn Beans Estoril Sugar Speckled Beans Estoril Dried Lupins Estoril Kidney Butter Beans Estoril Large Green Lentils Estoril Dried Chick Peas Evergreen Dehydrated Reddi Beans
Health Connection Mung La Metteliana Dark Red Beans Kidney Bean Health Connection Soya Laragonese Dry Beans Butter Beans Home Choice Split Green Laragonese Dry Peas Chick Peas Home Choice Whole Laragonese Dry Brown Lentils Sugar Beans
N
Natures Choice Brown Lentils Natures Choice Green Lentils Natures Choice Soya Beans No Name Red Speckled Sugar Beans No Name Split Peas No Name Red Speckled Sugar Beans
I
Imbo Dried Swartbekkie Beans Imbo Sugar Beans Imbo Dried Kidney Beans
Lion Dried Kidney Beans Lion Dried Sugar Beans Lion Sugar Beans Lion Sugar Lappie Beans
Lion White Haricot Imbo Dried Red Speckled Beans Sugar Beans Lion Lappie Beans Imbo Half White Sugar Lion Dried Red Lentils Beans Lion Dried Whole Lentils Imbo Black Lentils Lion Dried Whole Green Imbo Dried Brown Lentils Peas Imbo Dried Red Lentils Lion Split Dried Peas
O
Organic World Adzuki Beans Organic World Black Beans
86
Lentils & legumes

Organic World Pinto Beans Osmans Spices Sugar Beans
S
Spekko Dried Beans Spekko Red Speckled Sugar Beans Stollenwerk Young Yellow Beans Supa Valu Beans Supa Valu Kidney Beans Supa Valu Small White Beans Supa Valu Sugar Beans Superior Crop Haricot Brown Beans Superior Crop Red Speckled Beans Swazi Mills Sugar Beans Swift Kidney Beans Swift Sugar Beans
P
Paddy Black Eye Beans Paddy Brown Lentils Paddy Green Split Peas Paddy Half White Sugar Beans Paddy Large White Kidney Beans Paddy Red Speckled Beans Paddy Red Split Lentils PnP Black Eye Cow Peas PnP Red Kidney Bean PnP Yellow Lentils PnP Brown/Black Lentils PnP Kidney Beans PnP Red Lentils PnP Split Peas PnP Sugar Beans Pouyoukas Black Eye Beans Pouyoukas Whole Chick Peas Pouyoukas Five Bean Mix Pouyoukas Green Lentils Pouyoukas Soya Beans Pouyoukas World Lentil Mix Pride Kidney Beans Pride Brown Lentils Pride Red Speckled Beans Pride Red Lentils Pride Red Speckled Beans Pride Split Green Peas Pride Split Yellow Peas Pride Whole Green Peas Pride Whole Yellow Peas
Asian Lentils With Brown Rice

1 tablespoon canola oil (15mls) 2 medium onions, peeled and thinly sliced (2 1/2 cups) 3 cups vegetable stock, low sodium or water 2 cloves garlic, crushed 1 teaspoon each ground cumin and curry powder 1/2 teaspoon each ground cardamom, cinnamon and ginger 1/8 teaspoon cayenne pepper 1/8 teaspoon sugar 1 cup tomato juice 2/3 cup long-grain brown rice 2/3 cup dried brown lentils, sorted and rinsed 4 small carrots, peeled and sliced 5mm thick (2 cups) 1 cup plain fat free yoghurt 1 tablespoon finely chopped fresh mint, coriander or parsley (optional garnish) 1. In a heavy-based saucepan, heat the oil over moderately high heat until very hot but not smoking. Add the onions and stir. Add 1/4 cup of the stock, reduce the heat to low, cover and cook for 5 minutes or until the onions are soft. Uncover, raise the heat to moderate, and continue to cook, stirring constantly, 3 minutes longer. Add the garlic, cumin, curry powder, cardamom, cinnamon, ginger, cayenne pepper, sugar, stock, tomato juice, rice, lentils and carrots. Bring to the boil, then lower the heat, cover and simmer for 30 minutes. Uncover and stir the mixture. If it seems dry, add 1/4 to 1/2 cup of water until the liquid just covers it. Continue to cook for 10 to 15 minutes or until the lentils are soft. Top each portion with 1/4 cup of yoghurt and a sprinkling of fresh herbs, if desired.
T
Taj Mahal Black Lentils Thriftpack Brown Lentils Thriftpack Red Speckled Sugar Beans Thriftpack Split Peas Tiger Split Dried Peas
2.
U
Umgeni Classic Sugar Beans Umgeni Dried Kidney Beans Umgeni Dried Yellow Split Peas Umgeni Kidney Beans Universal Mill Sugar Beans
3.
Serves 4
W
Wensleydale Red Speckled Kidney Beans Wensleydale Soy Beans Wensleydale White Kidney Beans
87
Oils, spreads, nuts & seeds

Vegetable oils, spreads, nuts and seeds are a rich source of unsaturated fat, which are highly beneficial in terms of promoting health and preventing disease. Certain seeds and seed oils contain a potent antioxidant, vitamin E, which can protect against ageing, arthritis, cardiovascular disease, diabetes and even cataracts.
Oils
There are many health benefits associated with eating sufficient mono-unsaturated fats. Research shows that replacing saturated fats with monounsaturated fats in the diet results in improved cholesterol levels and lower blood pressure. Olive oil and canola oil are rich sources of these valuable fats, but remember to use them sparingly. Canaan Extra Virgin Olive Oil Canolive Canola & Olive Oil Carmel Olive Oil Castelvetere Extra Virgin Olive Oil Castelvetere Extra Light Olive OIl Colovita Extra Virgin Olive Oil Costas Olive Oil Costas Cold Pressed Olive Oil Costas Extra Virgin Olive Oil Crosse & Blackwell Trim Olive Oil Crudigno Extra Virgin Olive Oil Flor Do Ave Extra Virgin Olive Oil
G
Gaea Extra Virgin Olive Oil Crete Gallo Olive Oil Gallo Extra Virgin Olive Oil Goedgedacht Olive Oil Grove Extra Virgin Olive Oil Grove Olive Oil
A
Ab Olive Oil Ab Extra Virgin Olive Oil Aegean Extra Virgin Olive Oil
Bertolli Classic Olive Oil Bertolli Light Olive Oil Bertolli Virgin Olive Oil Blue Sky Olive Oil Blue Sky Organic Olive Oil
Aegean Gold Extra Virgin Borges Extra Virgin Olive Oil Olive Oil Aeoliko Cold Pressed Borges Olive Oil Olive Oil Arbequina Altis Olive Oil Borges Extra Lite Anan Olive Oil Extra Olive Oil Andorinha Azeite/Serrac Olive Oil Andorinha Olive Oil Andorinha Extra Virgin Olive Oil Aragonese Olio Sansa Di Oliva Arte Oliva Extra Virgin Olive Oil Borges Hoji Blanca Oil Olive Borges Pure Olive Oil Borges Extra Virgin Picual Olive Oil Burgundy Bourg Extra Virgin Olive Oil
H
Haddar Extra Virgin Olive Oil Hillcrest Frantoio Extra Virgin Olive Oil Hillcrest Extra Virgin Olive Oil
D
Divella Extra Virgin Olive Oil
I
Ilana Cold Pressed Olive Oil Isle Of Crete Extra Virgin Olive Oil
E
Eliana Extra Virgin Olive Oil Estoril Olive Oil Estoril Portuguese Olive Oil
C
Camponesa Extra Virgin Olive Oil Camponesa Olive Oil Camponesa Pure Olive Oil
K
Kloovenberg Olive Oil Knossos Extra Virgin Olive Oil Knossos Pomace Olive Oil
B
Basso Extra Virgin Olive Oil Bertolli Extra Virgin Olive Oil
F
F G La Pasta Olive Oil
92
L
La Espanola Extra Virgin Olive Oil Le Fratte Extra Virgin Olive Oil
O
Olitalia Extra Virgin Olive Oil Olitalia Pomace Olive Oil Olive Pickers Extra Virgin Olive Oil Olive Pride Extra Virgin Olive Oil Olive Pride Organic Extra Virgin Olive Oil Olive Pride Pomace Olive Oil Oliveira Da Sera Pure Olive Oil Oliveira Da Sera Extra Virgin Olive Oil Olivia Olive Oil Olivina Extra Virgin Olive Oil Olivina Normal Olive Oil Olivita Extra Virgin Olive Oil Olivita Pomace Olive Oil Olon Extra Virgin Olive Oil Ouro De Portugal Extra Virgin Olive Oil
Pomace Olio Di Oliva Pomace Olive Oil Portucale Portuguese Olive Oil Pouyoukas Olive Oil
V
Vesuvio Extra Virgin Olive Oil Villa Native Olive Oil
M
Manischewitz Extra Virgin Olive Oil Maradadi Extra Virgin Olive Oil Mary-Anns Cold Pressed Olive Oil Mediterranean Olio Extra Vergine Melissas Cooking Olive Oil Melissas Extra Virgin Olive Oil Minerva Olive Oil Minerva Extra Virgin Olive Oil Monini Anfora Pure Olive Oil Monini Classico Extra Virgin Olive Oil Monini Extra Virgin & Cruet Olive Oil Monini Extra Virgin Dop Dauno Olive Oil Monini Extra Virgin Dop Vldimzra Olive Oil Monini Extra Virgin Granfruttato Olive Oil Monini Extra Virgin Toscano Olive Oil Monini Extra Virgin Bois Organic Olive Oil Morgenster Extra Virgin Olive Oil Mytilinio Extra Virgin Olive Oil Mytilinio Virgin Olive Oil
R
Rio Largo Extra Virgin Olive Oil Rocchi Extra Virgin Olive Oil
W
Weigh-Less Cold Pressed Extra Virgin Olive Oil Willow Creek Craffe Extra Virgin Olive Oil Willow Creek Decanter Olive Oil Willow Creek Directors Olive Oil Willow Creek Directors Reserve Olive Oil Willow Creek Extra Virgin Olive Oil
S
Sasso Olive Oil Sasso Extra Virgin Olive Oil Sky Extra Virgin Olive Oil Sky Extra Virgin Vegetable & Olive Oil So Go Extra Virgin Olive Oil So Go Olive Oil Sparta Extra Virgin Olive Oil Speroni Extra Virgin Olive Oil Spigadoro Pomace Olive Oil St. Rafael Extra Virgin Olive Oil
Y
Ybarra Extra Virgin Olive Oil Ybarra Pure Olive Oil
Canola Oil
B
B-Well Canola Oil
P
PnP Extra Lite Olive Oil Pietro Coricelli Extra Virgin Olive Oil Pietro Coricelli Pomace Olive Oil
T
Taipu Pomace Olive Oil
Continental Kosher Canola Oil The Olive Shed Frantoio Pietro Coricelli Pure Glass Extra Virgin Olive Oil Continental Canola Oil Olive Oil The Olive Shed Mission Pietro Coricelli Extra Extra Virgin Olive Oil E Virgin Olive Oil The Olive Shed Extra Epic Canola Oil Pietro Coricelli Organic Virgin Multi Var Olive Oil Olive Oil The Olive Shed Tokara P PnP Extra Virgin Extra Virgin Olive Oil Olive Oil Theofilos Extra Virgin PnP Canola Oil PnP Organic Extra Olive Oil Virgin Olive Oil PnP Pure Olive Oil
Sunfoil Canola Oil
93
DiD you know?
* *
Unsaturated fats are more readily used for energy when eaten than hard saturated fats. In other words you are capable of burning up unsaturated fats for energy faster than you are capable of burning up saturated fats Diets containing moderate amounts of unsaturated fats are associated with a reduction in ones risk for chronic diseases such as coronary heart disease.
Avocado Oil
D
Denova Avocado Oil
Peanut Butter
B
Black Cat Crunchy No Sugar & Salt Black Cat Smooth No Sugar & Salt Kosher Black Cat Smooth No Sugar & Salt
Olive Oil Spread

F
Flora Medium Olive Spread
Sprays
A
Antonios Olive Oil Spray
C
Colmans Spray & Cook Olive Oil
M
Misty Valley Avocado Oil Mrs Micrays Avocado Oil
N
Nuvo Olive Oil Margarine In Tub
F
Fry Light Extra Virgin Olive Oil Spray
N
Natures Choice Avocado Oil
N
Natures Choice Smooth
Canola Oil Spread

B
Blossom Canola Lite Margarine Tub Blossom Canola Margarine Tub Blossom Canola Medium Fat Spread Tub
M
Mrs Micrays Olive Oil Spray
P
PnP Organic Avocado Oil
P
PnP Smooth Sugar Free
S
Sky Avocado Oil
S
Savvy Kids Organic
S
Seasons Olive Oil Cookspray
W
Westfalia Plain Avocado Oil Westfalia Organic Avocado Oil
Y
Yum Yum Lite
Nuts
A
A.N Flaked Almonds A.N Ground Almonds A.N Raw Almonds
N
Nuvo Pure Canola Margarine
94

A.N Nuts Plain Cashews A.N Pecan Halves Almans Blanched Almonds Almans Diced Almonds Almans Flaked Almonds Almans Ground Almonds Almans Plain Almonds Almans Slivered Almonds Almans Brazil Nuts Almans Plain Cashews Almans Hazel Nuts Almans Plain Macadamia Nuts Almans Plain Mixed Nuts Almans Pecan Nuts Almans Pine Kernels Almans Raw Peanuts Almans Walnuts Attwells Raw Peanuts Attwells Pine Kernels B L Kosher Plain Mixed Nuts B L Kosher Plain Pecan Nuts
F
Farmers Raw Peanuts Faugier Whole Chestnuts Fruithall Giant Peanuts & Raisins Fruithall Almonds Fruithall Brazil Nuts Fruithall Raw Cashews Fruithall Diced Almonds Fruithall Flaked Almonds Fruithall Ground Redskin Peanuts
L
Lilly White Natural Almond Lilly White Giant Plain Redskin Lilly White Plain Mixed Nuts Lilly White Pecan Nuts
C
Cabo Caju Plain Cashews Camel Natural Pistachios Carnaby Raw Cashew Nuts Carnaby Raw Almonds Champ Food Blanched Almonds Champ Food Diced Almonds Champ Food Flaked Almonds Champ Food Ground Almonds Champ Food Pecan Nuts Champ Food Plain Almonds Champ Food Unsalted Cocktail Peanuts
M
M&R Marketing Chestnut
Macnut Raw Almonds Fruithall Ground Peanuts Macnut Plain Cashew & Raisins Macnut Raw Mixed Nuts Fruithall Raw Mixed Nuts Macnut Pine Nuts Fruithall Pecan Halves Macnut Plain Redskin Fruithall Pistachio Raw & Pine Nuts Shelled Nuts Mary-Anns Fruithall Pecan Pieces Raw Almond Nuts Fruithall Pine Kernels Mary-Anns Raw Fruithall Sprinkle Nuts Cashew Nuts Fruithall Walnuts Mary-Anns Raw Pecan Nuts Mega Bavarian Pecan Nuts Messaris Almonds Messaris Diced Almonds Messaris Flaked Almonds Messaris Ground Almonds Messaris Raw Almonds Messaris Slivered Almonds Messaris Giant Plain Peanuts Messaris Macadamia Nuts Messaris Shelled Mixed Nuts Messaris Plain Cashews Messaris Raw Cashews Messaris Giant Plain
Dried Fruit For All B L Distributors Blanched Blanched Almonds Almonds Dried Fruit For All Diced B L Distributors Diced Almonds Almonds Dried Fruit For All Flaked B L Distributors Flake Almonds Almonds Dried Fruit For All Raw B L Distributors Ground Almonds Almond Dried Fruit For All B L Distributors Slivered Slivered Almonds Almonds Dried Fruit For All Mixed B L Distributors Plain Raw Nuts Cashews Dried Fruit For All Pecans B L Distributors Pine Droegenot Pecan Nuts Kernels B L Distributors Walnuts B L Kosher Plain Assorted Cashews Eezi Eats Raw Mixed Nuts B L Kosher Plain Macadamias Estoril Pine Kernels
G
Gabys Earth Food American Mix Nuts Gabys Earth Food Plain Mix Nuts Gabys Earth Food Raw Peanuts Green Valley Plain Cashews
H
Health Connection Raw Peanuts
K
Key 4 Health Raw Peanuts Kos vir Afrika Raw Shelled Peanuts
95
Peanuts Messaris Selected Peanuts Messaris Peanuts & Raisins Messaris Pecan Nuts Messaris Shelled Pecan Nuts Messaris Pine Kernels Messaris Plain Blanched Peanuts Messaris Plain Cashew Nuts Messaris Red Skin Peanuts Messaris Shelled Brazil Nuts Messaris Shelled Hazel Nuts Messaris Shelled Mixed Nuts Messaris Shelled Walnuts Messaris Sprinkle Nuts Messaris Sprinkle Peanuts Messaris Shelled Walnuts Montagu Plain Cashew Mr Webb Plain Peanuts Munch Man Flaked Almonds Munch Man Raw Almonds Munch Man Silvered Almonds Munch Man Raw Cashews Munch Man Plain Cashews Munch Man Raw Macadamias Munch Man Raw Nut Mix Munch Man Pine Kernels
N
Namib Raw Natural Almonds Namib Plain Roasted Cashew Nuts Namib Raw Cashew Nuts Namib Flaked Almonds Namib Raw Macadamia Nuts Namib Mixed Nuts Namib Pecan Nuts Halves Namib Pine Kernels Namib Raw Peanuts Namib Raw Giant Redskin Peanuts Namibia Extra Large Pecan Nuts Natures Choice Almonds Natures Choice Raw Peanuts Natures Choice Pine Kernels Natures Delight Plain Almonds Natures Delight Plain Cashews Natures Delight Diced Almonds Natures Delight Flaked Almonds Natures Delight Ground Almonds Natures Delight Silvered Almonds Nuthouse Large Plain Cashews Nuthouse Plain Macadamia Nuts Nuthouse Plain Mix Nuts Nuthouse Pecan Halves Nuthouse Plain Pecan Nuts Nutman Pine Nuts
Nutman Plain Almonds Nuts About Fruit Large Almonds Nuts About Fruit Plain Cashew Nuts Nuts About Fruit Flaked Almonds Nuts About You Raw Almonds Nuts About You Raw Cashews Nuts About You Pecan Nuts Nuts & Fruit 4 You Plain Giant Peanuts Nuts & Fruit 4 You Macadamia Nuts Nuts & Fruit 4 You Mix Exotic Nuts Nuts & Fruit 4 You Mix Standard Nuts Nuts & Fruit 4 You Pine Kernels Nuts & Fruit 4 You Walnuts Nuts & Fruit 4 You Blanched Almonds Nuts & Fruit 4 You Flaked Almonds Nuts & Fruit 4 You Plain Cashews Nuts & Fruit 4 You Raw Cashews Nuts & Fruit 4 You Pecans Nuts & Fruit 4 You Pine Kernels
PnP Natural Almonds PnP Almond Nibbles PnP Assorted Nuts PnP Blanched Almonds PnP Brazil Nuts PnP Diced Almonds PnP Flaked Almonds PnP Giant Redskin Peanuts PnP Ground Almonds PnP Hazel Nuts PnP Macadamia Nuts PnP Natural Almonds PnP Natural Peanuts PnP Natural Hazel Nuts PnP Plain Almonds PnP Plain Cashew Nuts PnP Plain Macadamias PnP Plain Mixed Nuts PnP Pecan Halves PnP Pecan Nuts PnP Pecan Nuts In Shell PnP Pine Kernels PnP Plain Mixed Nuts PnP Raw Almonds PnP Raw Shelled Almonds PnP Raw Cashews PnP Raw Macadamia Nuts PnP Raw Mixed Nuts PnP Sliced Almonds PnP Slivered Almonds PnP Unsalted Cashews PnP Unsalted Peanuts PnP Unsalted Mixed Nuts & Raisins PnP Value Cashews PnP Value Raw Unsalted Cashews
P
Pickn Mix Unsalted Cocktail Nuts Pickn Mix Giant Plain Peanuts Pickn Mix Plain Cashew Nuts PnP Almond Selection
96

PnP Walnuts PnP Walnuts In Shell Pouyoukas Munch Pack Pouyoukas Raw Peanuts Sweet Land Walnuts Swift Raw Peanuts Attwells White Sesame Seeds Attwells Sprouting Seeds Attwells Sunflower Seeds Health Connection Sunflower Seeds Health Connection Ultimate Seed Mix Health Connection Unhulled Sesame Seeds
T
Taste Of Nature Pecan Nuts The Treat Company Harlequin Peanuts The Treat Company Harlequin Peanuts Tom Sawyer Pecan Nuts Tom Sawyer Raw Nuts Tops Shelled Peanuts
R
Roastwell Unsalted Almonds Roastwell Unsalted Cashew Nuts Roastwell Unsalted Mixed Nuts
D
Drakensberg Sunflower Seeds Fruit For All Green Pumpkin Seeds Fruit For All Green Sunflower Seeds Droegenot Pumpkin Seeds
K
Key 4 Health Linseeds Key 4 Health Natural Sesame Seeds Key 4 Health Poppy Seeds Key 4 Health Pumpkin Seeds Key 4 Health White Sesame Seeds Kliyat Yossi Watermelon Seeds
S
Safari Blanched Almonds Safari Flaked Almonds Safari Natural Almonds Safari Nibbed Almonds Safari Raw Cashews Safari Shelled Pecans Snack Factory Raw Peanuts Star Slivered Almonds Star Plain Cashew Nuts Stumbo Plain Cashew Nuts Supa Snax Natural Almonds Supa Snax Cashews Natural Supa Snax Natural Mixed Nuts Supa Snax Trail Mix & Cranberry Sweet Land Giant Blanched Peanuts Sweet Land Giant Redskin Peanuts Sweet Land Plain Mixed Nuts Sweet Land Natural Almond Calif Sweet Land Pecan Nuts Sweet Land Plain Cashews
W
Wallaby Natural Macadamia Choice Whos Nuts No Salt Peanuts
F
Fruithall Green Pumpkin Seeds Fruithall Poppy Seeds Fruithall Salad Seed Mix Fruithall Sesame Seeds Fruithall Sunflower Seeds
Seeds
A
Alba Linseed Alba Poppy Seeds Alba Pumpkin Seeds Alba Sesame Seeds Alba Sunflower Seeds Almans Munchie Snack Almans Poppy Seeds Almans Raw Pumpkin Seeds Almans Sunflower Seeds Atwells Brown Sesame Seeds Atwells Four Essential Seeds Attwells Linseeds Attwells Poppy Seeds Attwells Pumpkin Seeds Attwells Unhulled Sesame Seeds
M
Macnut Linseed Macnut Pumpkin Seeds Macnut Sesame Seeds Macnut Sunflower Seeds Maya Foods Dried Sunflower Seeds Maya Foods Pumpkin Seeds Munch Man Pumpkin Raw Seeds
G
Gat Pumpkin Seed Bags Gat Sunflower Seed Bags Gat Watermelon Seed Bags
H
Health Connection Hulled Sesame Seeds Health Connection Linseeds Health Connection Organic Linseed Health Connection Organic Hulled Sesame Seeds Health Connection Pumpkin Seeds Health Connection Poppy Seeds
N
Namibia Dried Fruit Linseed Namibia Dried Fruit Poppy Seeds Namibia Dried Fruit Green Plain Pumpkins Namibia Dried Fruit Pumpkin Seeds Namibia Dried Fruit Sesame Seeds
97
Namibia Linseed Namibia Sesame Seeds Namibia Sunflower Seeds Natela Pumpkin Seeds Natures Dehusked Choice Sesame Seeds Natures Choice Apricot Kernels Natures Choice Linseed Natures Choice Lucerne Seeds Natures Choice Natural Sesame Seeds Natures Choice Organic Pumpkin Seeds Natures Choice Organic Sesame Seeds Natures Choice Organic Sunflower Seeds Natures Choice Organic Linseed Natures Choice Poppy Seeds Natures Choice Pumpkin Seeds Natures Choice Sesame Seeds Nutman Sunflower Seeds Nuts & Fruit 4 You Pumpkin Seeds Nuts & Fruit 4 You Linseed Nuts & Fruit 4 You Poppy Seeds Nuts & Fruit 4 You Pumpkin Seeds Nuts & Fruit 4 You Sesame Seeds Nuts & Fruit 4 You Sunflower Seeds
O
Organic World Linseed Organic World Poppy Seeds Organic World Pumpkin Seeds Organic World Sunflower Seeds
Asparagus with Sesame Seeds

500g fresh asparagus 6 spring onions, chopped 15ml sesame oil zest of small lemon 15ml lemon juice 15ml sesame seeds lemon wedges & parsley to garnish Wash the asparagus and cook in boiling water for 3-5 minutes or until tender. Drain well. Saut the spring onions in sesame oil, then add the lemon zest, lemon juice and asparagus. Place on plates and sprinkle with sesame seeds. Garnish with lemon wedges and parsley. Serves 4
P
PnP Sunflower Seeds PnP Green Pumpkin Seeds PnP Pumpkin Seeds Pickn Mix Sunflower Seeds Pouyoukas Linseed Pouyoukas Omega Seed Mix Pouyoukas Poppy Seeds Pouyoukas Pumpkin Seeds Pouyoukas Natural Sesame Seeds Pouyoukas White Sesame Seeds Pouyoukas Sunflower Kernels
S
Star Sunflower Seeds Supa Snax Health Seed Mix & Pistachio Supa Snax Vitality Mix & Almonds
V
Vital Sunflower Seeds
Top up your intake of protein, fibre, vitamins and minerals by sprinkling a tablespoon of crunchy seeds onto your breakfast cereal or salad
98
Pumpkin, Feta & Pine Nut Salad

500g pumpkin 1 tablespoon olive oil 2 sprigs of thyme, roughly chopped 200g mixed baby salad leaves 60g low fat feta cheese Pepper to taste 2 tablespoons toasted pine nuts, to garnish Dressing 1 teaspoon Dijon mustard 2 tablespoons balsamic vinegar 3 tablespoons olive oil Skin and de-seed the pumpkin, cut the flesh into 2cm squares and pre cook for a few minutes in the microwave put them in a toasting tin. Drizzle with olive oil, scatter over the thyme and season with pepper. Roast the pumpkin in a preheated oven, 190C for 30-40 minutes or until cooked through. Remove the pumpkin from the oven and allow to cool slightly. Meanwhile, make the dressing. Whisk together the mustard, vinegar and oil and set aside. Put the mixed leaves in a large salad bowl, add the cooked pumpkin and crumble in the feta. Drizzle over the dressing and toss carefully to combine. Transfer the mixture to serving plates, garnish with toasted pine nuts and serve immediately. Serves 4
99
Recipes
Mushroom And Spinach Risotto

15ml olive oil 1 onion, chopped 1 garlic clove, crushed 300g risotto rice or short grain rice 250g mixed mushrooms 1.1L hot vegetable stock (low sodium) 200g spinach, raw torn Heat the oil in large pan and fry the onion and garlic over low heat for 5-10 minutes until softened. Add the rice and stir to coat in olive oil. Add the mushrooms and add stock, a ladleful at a time, stirring until the rice has absorbed it before adding the next ladleful. Continue stirring for about 15-20 minutes or until all the liquid has been used up and the rice is tender and creamy. Add the spinach and stir through to wilt. Spoon on to plates and serve straight away. Serves 4 6
Wholegrain French Toast with Mixed Berries And Cinnamon

2 eggs teaspoon ground cinnamon 4 tablespoons fat free milk 1 tablespoon canola oil 4 thin slices of light rye bread or wholegrain bread 150g mixed berries 8 tablespoons vanilla fat free yoghurt (optional) Beat the eggs in a bowl with the cinnamon and milk. Heat the canola oil in a large, heavy-based frying pan (spray with non stick pan spray), dip the bread slices, two at a time, into the egg mixture on both sides, then lift into the hot pan and fry for 1 - 2 minutes on each side until golden brown. Repeat with the remaining bread slices. Mix half the berries into the yoghurt (optional). Serve the warm French toasts with spoonfuls of the yoghurt on top (optional). Scatter the remaining berries on top. Serves 4
105
On a final
note . . .
Any person using information contained in this catalogue does so at his or her own risk and waives any right to action against the Discovery Group of companies (Discovery) or Pick n Pay Retailers (Proprietary) Limited (Pick n Pay). Such a person indemnifies Discovery, Pick n Pay, and their employees, agents, subcontractors and suppliers against any claims for loss, damage to person or property, injury, liabilities, claims, sickness or death which may result from the use of or reliance on such information or from any other cause whatsoever suffered either by such person or by any third party. Recipes Recipes contained in this catalogue were featured on the HealthyFood, Healthy You television show and also obtained from The Ultimate Diet Solution cookbook, by Nicola Duffield, RD (SA) and Anne Till, RD (SA). STRUIK, 2007.
Certain products in Pick n Pay stores have not been selected for the Vitality discount, although they may have a place in a healthy eating and exercise plan. You may continue to include some of these foods into your diet, unless advised otherwise by a registered nutrition expert. HealthyFood is not intended to replace any recommendations made by medical or nutrition experts, particularly those relating to any medical conditions. The products selected for the HealthyFood catalogue represent the best choices within each food group, and, when eaten in the recommended quantities, will all form part of a healthy balanced diet. The product selection process for Discovery Vitality HealthyFood is constantly under review and updated according to scientific and industry developments. For the most up-to-date HealthyFood catalogue please visit www.discovery.co.za or Discovery Mobi site discoveryhealthyfood.mobi. Further information Products listed in this catalogue are subject to seasonal and supplier availability, and may only be available at certain Pick n Pay outlets. Every effort has been made to ensure that the information contained in this catalogue is based on clinically sound principles and up to date, internationally accepted dietary guidelines. No collaborations were formed with suppliers or manufacturers and items were chosen based on the evidence-based criteria, independently of the brand they represented. Pick n Pay is currently phasing out certain product lines such as PnP Choice and Foodhall products. Should these products still be available in certain stores, and qualify according to the HealthyFood selection criteria both Vitality points and cash back will apply.
For more information please visit www.discovery.co.za Terms and conditions apply. Vitality HealthStyle (Pty) Ltd is an authorised financial services provider.
HealthyFood
The most effective programme for a healthy lifestyle involves both exercise and a carefully controlled eating plan
www.discovery.co.za
February 2010
GM_5304DHV_18/01/10

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Available Formats

What are the main categories of foods included in the HealthyFood program?

What are the main categories of foods included in the HealthyFood program?

How does the HealthyFood program work?

How does the HealthyFood program work?

HealthyFood

up to 25% on over 10 000 HealthyFood products

Save up to 25% on over 10 000 HealthyFood items

Dairy & dairy alternatives

Lentils & legumes

Oils, spreads nuts & seeds

How to use this catalogue . . .

For more Discovery Vitality rewards and benefits visit www.discovery.co.za

How HealthyFood works

How your HealthyFood saving is calculated

The healthier you get, the more you save

The HealthyFood benefit in action

All HealthyFood products are identified as VIT on your till slip.

For more Discovery Vitality rewards and benefits visit www.discovery.co.za

How to earn points

Example of how Rate Your Basket will work

Other HealthyFood saving options for DiscoveryCard holders

For more information

Meet our experts . . .

For more Discovery Vitality rewards and benefits visit www.discovery.co.za

Growers Sweet Potatoes Genadendal Valley Mix

Delhi Vegetables with Cashew Nuts

For more Discovery Vitality rewards and benefits visit www.discovery.co.za

Tofu And Vegetable Stir Fry

Serve with brown or wild rice

For more Discovery Vitality rewards and benefits visit www.discovery.co.za

Weigh-Less Apricot Halves Almans Guava Flakes

Mixed Berry And Nectarine Smoothie

For more Discovery Vitality rewards and benefits visit www.discovery.co.za

Curried Pineapple Kebab

William Tells Dessert

For more Discovery Vitality rewards and benefits visit www.discovery.co.za

Rocket And Apricot Salad

DiD you know?

For more Discovery Vitality rewards and benefits visit www.discovery.co.za

Baby Marrow Almondine

Astoria Light Rye Loaves Astoria Linseed Rye Bread

Just Bread Long Life Wholewheat Bread

PnP Wholewheat Braai Rolls PnP Crushed Wheat/ Grain Bread

For more Discovery Vitality rewards and benefits visit www.discovery.co.za

Blue Ribbon Premium One Crushed Wheat

Yoghurt Rye Bread

For more Discovery Vitality rewards and benefits visit www.discovery.co.za

Nyala Super Maize Meal

Tops Maize Meal Special

Mary-Anns Bumped Oats PnP Fine Mabele

Yarona Maize Tops Coarse Mabela Meal Meal Special

Pasta & noodles

For more Discovery Vitality rewards and benefits visit www.discovery.co.za

For more Discovery Vitality rewards and benefits visit www.discovery.co.za

For more Discovery Vitality rewards and benefits visit www.discovery.co.za

Supremo Penne Supremo Shells

Voeillo Linguine Voeillo Penne Lisce

Barley Salad With Citrus Dressing

DiD you know?

Bulgar Wheat & Wholewheat