A delicious Cheesecake

Ingredients

• 
  
• 250 g biscuits
• 1 tsp mixed spice
• 100 g butter melted

Filling

• 500 g cream cheese
• 2/3 cup caster sugar
• 4 egg
• 1 tsp vanilla essence
• 1 tbs lemon juice

• Method

  • STEP 1Base: Grease a 20 cm springform tin.
  • STEP 2 Crush biscuits in food processor and add mixed spice and butter.
  • STEP 3 Line base of tin with foil and brush sides with oil. Press crumbs over base and sides of tin.
  • STEP 4 Place in fridge for 20 minutes.
  • STEP 5 Filling: Preheat oven to 180 C.
  • STEP 6 Beat cream cheese until smooth. Add sugar, vanilla and lemon juice. Beat until smooth.
  • STEP 7 Add eggs, 1 at a time, beating well after each addition.
  • STEP 8 Pour mix into tin and bake for 45 minutes or until just firm to the touch.

  Notes

  I have also made this in a 30 x 20 cm slice tin. I use butternut or marie biscuits.

yummy decadent and super easy

Banoffee Pie

Ingredients

• 
  
• 250 g Granita biscuits crushed
• 100 g butter melted
• 760 g Top 'n' Fill Caramel
• 3 banana large sliced
• 300 mls cream
• 1 tbs milk chocolate grated

• Method

  • STEP 1Mix together biscuit crumbs and butter in a bowl, then press into a pie dish.
  • STEP 2Chill for 30 minutes.
  • STEP 3Pour Top'n'Fill onto base and smooth over.
  • STEP 4Add bananas.
  • STEP 5Whip cream until stiff peaks appear and smooth over bananas.
  • STEP 6Top with grated chocolate.
  • STEP 7Refrigerate until ready to serve.

  Notes

  I have made this pie using boiled condensed milk but this way is so easy and just as yummy. I also add chopped walnuts to the biscuit base sometimes to add crunch. This pie does keep and actually tastes better the next day. I make sure the banana is totally covered in cream so that it does not go brown

Pregnancy and Nutrition

When you're pregnant, eating healthy foods is more important than ever. You need more protein, iron, calcium, and folic acid than you did before pregnancy. You also need more calories. But "eating for two" doesn't mean eating twice as much. It means that the foods you eat are the main source of nutrients for your baby. Sensible, balanced meals will be best for you and your baby.

You should gain weight gradually during your pregnancy, with most of the weight gained in the last trimester. Generally, doctors suggest women gain weight at the following rate:

• 2 to 4 pounds total during the first trimester
• 3 to 4 pounds per month for the second and third trimesters

Most women need 300 calories a day or more during at least the last six months of pregnancy than they did before they were pregnant. But not all calories are equal. Your baby needs healthy foods that are packed with nutrients - not "empty calories" such as those found in soft drinks, candies, and desserts.

Dept. of Health and Human Services Office on Women's Health

Eating During Pregnancy

Eating well during pregnancy is more than simply increasing how much you eat. You must also consider whatyou eat.
Although you need about 300 extra calories a day — especially later in your pregnancy, when your baby grows quickly — those calories should come from nutritious foods so they can contribute to your baby's growth and development.

Eating Well When You're Pregnant

Do you wonder how it's reasonable to gain 25 to 35 pounds (on average) during your pregnancy when a newborn baby weighs only a fraction of that? Although it varies from woman to woman, this is how those pounds may add up:

• 7.5 pounds: average baby's weight
• 7 pounds: extra stored protein, fat, and other nutrients
• 4 pounds: extra blood
• 4 pounds: other extra body fluids
• 2 pounds: breast enlargement
• 2 pounds: enlargement of your uterus
• 2 pounds: amniotic fluid surrounding your baby
• 1.5 pounds: the placenta

Of course, patterns of weight gain during pregnancy vary. It's normal to gain less if you start out heavier and more if you're having twins or triplets — or if you were underweight before becoming pregnant. More important than how much weight you gain is what makes up those extra pounds.
When you're pregnant, what you eat and drink is the main source of nourishment for your baby. In fact, the link between what you consume and the health of your baby is much stronger than once thought. That's why doctors now say, for example, that no amount of alcohol consumption should be considered safe during pregnancy.
The extra food you eat shouldn't just be empty calories — it should provide the nutrients your growing baby needs. For example, calcium helps make and keep bones and teeth strong. While you're pregnant, you still need calcium for your body, plus extra calcium for your developing baby. Similarly, you require more of all the essential nutrients than you did before you became pregnant.

Nutrition for Expectant Moms

A healthy diet includes proteins, carbohydrates, fats, vitamins, minerals, and plenty of water. The U.S. government publishes dietary guidelines that can help you determine how many servings of each kind of food to eat every day. Eating a variety of foods in the proportions indicated is a good step toward staying healthy.
Food labels can tell you what kinds of nutrients are in the foods you eat. The letters RDA, which you find on food labeling, stand for recommended daily allowance, or the amount of a nutrient recommended for your daily diet. When you're pregnant, the RDAs for most nutrients are higher.
Here are some of the most common nutrients you need and the foods that contain them:

Nutrient	Needed for	Best sources
Protein	cell growth and blood production	lean meat, fish, poultry, egg whites, beans, peanut butter, tofu
Carbohydrates	daily energy production	breads, cereals, rice, potatoes, pasta, fruits, vegetables
Calcium	strong bones and teeth, muscle contraction, nerve function	milk, cheese, yogurt, sardines or salmon with bones, spinach
Iron	red blood cell production (to prevent anemia)	lean red meat, spinach, iron-fortified whole-grain breads and cereals
Vitamin A	healthy skin, good eyesight, growing bones	carrots, dark leafy greens, sweet potatoes
Vitamin C	healthy gums, teeth, and bones; assistance with iron absorption	citrus fruit, broccoli, tomatoes, fortified fruit juices
Vitamin B6	red blood cell formation; effective use of protein, fat, and carbohydrates	pork, ham, whole-grain cereals, bananas
Vitamin B12	formation of red blood cells, maintaining nervous system health	meat, fish, poultry, milk (Note: vegetarians who don't eat dairy products need supplemental B12.)
Vitamin D	healthy bones and teeth; aids absorption of calcium	fortified milk, dairy products, cereals, and breads
Folic acid	blood and protein production, effective enzyme function	green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts
Fat	body energy stores	meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils (Note: limit fat intake to 30% or less of your total daily calorie intake.)

Important Nutrients

Scientists know that your diet can affect your baby's health — even before you become pregnant. For example, recent research shows that folic acid helps prevent neural tube defects (including spina bifida) from occurring during the earliest stages of fetal development — so it's important to consume plenty of it before you become pregnant and during the early weeks of your pregnancy.
Even though many foods, particularly breakfast cereals, are fortified with folic acid, doctors now encourage women to take folic acid supplements before and throughout pregnancy (especially for the first 28 days). Be sure to ask your doctor about folic acid if you're considering becoming pregnant.
Calcium is another important nutrient. Because your growing baby's calcium demands are high, you should increase your calcium consumption to prevent a loss of calcium from your own bones. Your doctor will also likely prescribe prenatal vitamins for you, which contain some extra calcium.
Your best food sources of calcium are milk and other dairy products. However, if you have lactose intolerance or dislike milk and milk products, ask your doctor about a calcium supplement. (Signs of lactose intolerance include diarrhea, bloating, or gas after eating milk or milk products. Taking a lactase capsule or pill or using lactose-free milk products may help.) Other calcium-rich foods include sardines or salmon with bones, tofu, broccoli, spinach, and calcium-fortified juices and foods.
Doctors don't usually recommend starting a strict vegan diet when you become pregnant. However, if you already follow a vegan or vegetarian diet, you can continue to do so during your pregnancy — but do it carefully. Be sure your doctor knows about your diet. It's challenging to get the nutrition you need if you don't eat fish and chicken, or milk, cheese, or eggs. You'll likely need supplemental protein and may also need to take vitamin B12 and D supplements.
To ensure that you and your baby receive adequate nutrition, consult a registered dietitian for help with planning meals.

Food Cravings During Pregnancy

You've probably known women who craved specific foods during pregnancy, or perhaps you've had such cravings yourself. Some old theories held that a hunger for a particular type of food indicated that a woman's body lacked the nutrients that food contains. Although this turned out not to be so, it's still unclear why these urges occur.
Some pregnant women crave chocolate, spicy foods, fruits, and comfort foods, such as mashed potatoes, cereals, and toasted white bread. Other women crave non-food items, such as clay and cornstarch. The craving and eating of non-food items is known as pica. Consuming things that aren't food can be dangerous to both you and your baby. If you have urges to eat non-food items, notify your doctor.
But following your cravings is fine as long as you crave foods that contribute to a healthy diet. Often, these cravings let up about 3 months into the pregnancy.

Food and Drinks to Avoid While Pregnant

No level of alcohol consumption is considered safe during pregnancy. Also, check with your doctor before you take any vitamins or herbal products. Some of these can be harmful to the developing fetus.
And although many doctors feel that one or two 6- to 8-ounce cups per day of coffee, tea, or soda with caffeine won't harm your baby, it's probably wise to avoid caffeine altogether if you can. High caffeine consumption has been linked to an increased risk of miscarriage and other problems, so limit your intake or switch to decaffeinated products.
When you're pregnant, it's also important to avoid food-borne illnesses, such as listeriosis and toxoplasmosis, which can be life threatening to an unborn baby and may cause birth defects or miscarriage. Foods to steer clear of include:

• soft, unpasteurized cheeses (often advertised as "fresh") such as feta, goat, Brie, Camembert, and blue cheese
• unpasteurized milk, juices, and apple cider
• raw eggs or foods containing raw eggs, including mousse and tiramisu
• raw or undercooked meats, fish, or shellfish
• processed meats such as hot dogs and deli meats (these should be thoroughly cooked)
• fish that are high in mercury, including shark, swordfish, king mackerel, or tilefish

If you've eaten these foods at some point during your pregnancy, try not to worry too much about it now; just avoid them for the remainder of the pregnancy. If you're really concerned, talk to your doctor.

More About Fish

Fish and shellfish can be an extremely healthy part of your pregnancy diet — they contain beneficial omega-3 fatty acids and are high in protein and low in saturated fat. But limit the types of fish you eat while pregnant because some contain high levels of mercury, which can cause damage to the developing nervous system of a fetus.
Mercury, which occurs naturally in the environment, is also released into the air through industrial pollution and can accumulate in streams and oceans, where it turns into methylmercury. The methylmercury builds up in fish, especially those that eat other fish.
Because canned albacore (or white) tuna and tuna steaks are generally considered to be higher in mercury than canned light tuna, the U.S. Food and Drug Administration (FDA) recommends that you eat no more than 6 ounces a week. A 2006 review by Consumer Reports, though, showed that some canned light tuna can contain mercury levels even higher than that of white tuna, and recommends that pregnant women eat no canned tuna. But the FDA stands by its current recommendations, saying that the levels are safe if tuna consumption is limited.
It can be confusing when recommendations from trusted sources differ. But since this analysis indicates that amounts of mercury in tuna may be higher than previously reported, some women may want to eliminate tuna from their diet while pregnant or when trying to become pregnant.
Almost all fish and shellfish contain small amounts of mercury, but you can safely eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury, such as salmon, shrimp, clams, pollock, catfish, and tilapia.
Talk with your doctor if you have any questions about how much — and which — fish you can eat.

Managing Some Common Problems

Because the iron in prenatal vitamins and other factors may cause constipation during pregnancy, try to consume more fiber than you did before you became pregnant. Try to eat about 20 to 30 grams of fiber a day. Your best sources are fresh fruits and vegetables and whole-grain breads, cereals, or muffins.
Some people also use fiber tablets or drinks or other high-fiber products available at pharmacies and grocery stores, but check with your doctor before trying them. (Don't use laxatives while you're pregnant unless your doctor advises you to do so. And avoid the old wives' remedy — castor oil — because it can actually interfere with your body's ability to absorb nutrients.)
If constipation is a problem for you, your doctor may prescribe a stool softener. Be sure to drink plenty of fluids, especially water, when increasing fiber intake, or you can make your constipation worse. One of the best ways to avoid constipation is to get more exercise. You should also drink plenty of water between meals each day to help soften your stools and move food through your digestive system. Sometimes hot tea, soups, or broth can help. Also, keep dried fruits handy for snacking.
Some pregnant women find that broccoli, spinach, cauliflower, and fried foods give them heartburn or gas. You can plan a balanced diet to avoid these foods. Carbonated drinks also cause gas or heartburn for some women, although others find they calm the digestive system.
If you're frequently nauseated, eat small amounts of bland foods, like toast or crackers, throughout the day. If nothing else sounds good, try cereal with milk or a sweet piece of fruit. To help combat nausea, you can also:

• Take your prenatal vitamin before going to bed after you've eaten a snack — not on an empty stomach.
• Eat a small snack when you get up to go to the bathroom early in the morning.
• Suck on hard candy.

How to Know You're Eating Well

The key is to eat foods from the different food groups in approximately the recommended proportions. If nausea or lack of appetite cause you to eat less at times, don't worry — it's unlikely to cause fetal harm because your baby gets first crack at the nutrients you consume.
And although it's generally recommended that a woman of normal weight gain about 25 to 35 pounds during pregnancy (most gain 4 to 6 pounds during the first trimester and 1 pound a week during the second and third trimesters), don't fixate on the scale. Instead, focus on eating a good variety and balance of nutritious foods to keep both you and your baby healthy.
Reviewed by: Elana Pearl Ben-Joseph, MD

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

Strawberry Coffee Cake

Ingredients

• 1 cup siggi's Strawberry Non-Fat Yogurt
• 1½ cups all-purpose flour
• ½ cup whole-wheat pastry flour
• 1 teaspoon baking soda
• ½ teaspoon salt
• ⅓ cup, plus 3 tablespoons brown sugar, divided
• ½ teaspoon ground cinnamon
• ½ cup finely chopped walnuts
• 3 tablespoons butter, room temperature
• 2 large eggs
• 1 teaspoon vanilla extract
• ¾ cup sliced fresh strawberries

Method 

Preheat oven to 350°F. Coat 8-inch square cake pan with cooking spray. In a large bowl, whisk together all-purpose flour, whole-wheat flour, baking soda and salt. In a small bowl, stir together 3 tablespoons brown sugar, cinnamon and walnuts and set aside. In another large bowl, beat together remaining ⅓ cup brown sugar and butter until fluffy and no sugar lumps remain. Add eggs, 1 at a time, to sugar and butter, and beat until fully combined. Beat in vanilla extract and yogurt. In two batches, add dry ingredients to wet ingredients and stir until just combined.

Spread half of batter into prepared pan. Sprinkle half of walnut mixture over the batter and top with sliced strawberries. Spread the rest of the batter into the pan and sprinkle remaining walnut mixture on top. Bake for 30 to 35 minutes, or until golden brown and cooked through. Let cool slightly, then remove from the pan and cool completely on a wire cooling rack. Slice into 12 2-inch squares. Serves 12.

Nutrition Information
Serving size: 1 piece

CALORIES 194; TOTAL FAT 7g; SAT. FAT 2g; CHOL. 36mg; SODIUM 231mg; CARB. 26g; FIBER 2g; SUGARS 9g; PROTEIN 6g

Calcium Needs with Non-Dairy Sources

Calcium is an essential mineral involved in numerous body processes related to muscle and nerve function. It’s also key to building and maintaining strong bones. Current Recommended Dietary Allowances, or RDAs, for calcium for adults and children age 4 and older generally range from 1,000 to 1,200 milligrams per day, though pregnancy, lactation and certain medical conditions or use of medications can impact calcium metabolism and needs.

Dairy products like milk, yogurt and cheese are perhaps the best-known dietary sources of calcium. There are some people who don’t include milk products in their diets whether due to lactose intolerance, milk protein allergy, a vegan diet or simply preference. A lot of people think supplements and fortified foods are the only choices to meet their calcium needs when milk is off the menu, and while those things certainly have their place to address gaps in the diet, there are lots of non-dairy foods that are natural sources of calcium.  

Some High-calcium Foods to Try: 

• Tofu made with calcium-sulfate 350 mg per ½ cup 
• Sardines, canned, with bones 325 mg per 3 ounces 
• Cooked collard greens 210 mg per ½ cup 
• Cooked bok choy 190 mg per ½ cup 
• Canned salmon 181 mg per 3 ounces 
• Figs 135 mg per 5 figs 
• Cooked white beans 120 mg per ½ cup 
• Cooked spinach 99 mg per ½ cup 
• Almonds 93 mg per ¼ cup 
• Cooked kale 90 mg per 1 cup, raw 
• Chia seeds 60 mg per tablespoon  
• Sesame seeds 51 mg per tablespoon 

Keep in mind that one cup of cow’s milk provides about 300 milligrams of calcium. Also, to help your body efficiently absorb calcium, make sure you’re consuming adequate vitamin D, whether through food sources or a combination of food and supplementation. Current Recommended Dietary Allowances for adults under 70 and kids over 13 is 600 IU per day. For adults over 70, the recommendation is 800 IU per day. Vitamin D food sources include fatty fish and fish liver oils as well as eggs, mushrooms grown under UV light and beef liver. Supplementation may be needed.  

Here’s an example of how easy it can be to boost your calcium intake by incorporating a few calcium-rich foods into each meal. This recipe packs in a whopping 495 milligrams per serving.  

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Sesame Kale and Tofu 

Recipe developed by Jessica Cording, MS, RD, CDN 

Serves 4 

Ingredients  

• 1 cup cooked quinoa 
• 1 tablespoon sesame oil 
• 1 small onion, diced 
• 1 clove garlic, minced 
• 1 15-ounce block tofu, cut into cubes 
• 4 cups kale, torn into small pieces 
• ¼ cup sesame seeds 

Instructions  

1. Heat oil in large saucepan over medium heat. Add onion and cook until translucent. Add garlic and cook until fragrant, about one minute.  
2. Add tofu. Stir a few times to prevent sticking. Cook until just beginning to brown.  
3. Add kale. Cook until wilted.  
4. Toss quinoa into kale and tofu mixture.  
5. Divide stir-fry between four dishes. Garnish each dish with a tablespoon of sesame seeds.  

A spicy Indian curry

Kofta Curry

Ingredients

• 
  
• 500 g beef mince
• 1 onion finely chopped
• 2 sprigs coriander roughly chopped
• 1 egg
• 1/2 cup fresh breadcrumbs
• 1 pinch chilli flakes

Curry

• 1 onion chopped
• 2 potato medium diced soaked
• 400 mls coconut milk
• 2 tsp mild curry powder
• 2 tsp paprika
• 1 tsp ground cumin
• 1/2 tsp ground turmeric
• 1/2 tsp dried chillies ground
• 3 garlic clove finely chopped
• 1 tsp ginger minced
• 2 cup water
• 3/4 cup oil

• Method

  • STEP 1Combine all the meatball ingredients in a large bowl, adding breadcrumbs slowly until consistency is sticky enough to combine.
  • STEP 2Roll into balls and set aside in fridge.
  • STEP 3Pour ¾ cup of oil in a non stick pan and heat. Add onions and cook until just browned.
  • STEP 4Form a paste with water and curry powder, paprika, cumin, turmeric, ginger and garlic.
  • STEP 5Add to onions and stir until aromatic.
  • STEP 6Add in potatoes, discarding water.
  • STEP 7Add 2 cups of water or stock and bring to the boil.
  • STEP 8Simmer and add ¾ can of coconut milk and stir.
  • STEP 9Gently add meatballs to the liquid. Do not stir with spoon or meatballs may break up.
  • STEP 10Bring back to the boil for 5 minutes and then turn down to a simmer for 30-45 minutes.
  • STEP 11Just before serving add remaining coconut milk and stir.
  • STEP 12Serve with rice.

  Notes

  I recommend serving this with fragrant yellow rice and beetroot salad. Pork mince can also be used. Garlic clove can be substituted with 2 heaped teaspoons minced garlic. Stock can substitute water.

Jhal Farazi i love this Dish please share with your friend and family

Ingredients

• 500 g roast (beef) thinly sliced
• 3 potato cooled thinly sliced
• 2 onion thinly sliced
• 3 tbs oil
• 2 tsp garlic clove finely chopped
• 1 tsp ginger grated
• 2 tsp ground turmeric
• 1/2 tsp black pepper
• 1 tsp garam masala
• 1/2 tsp chilli powder *to taste
• 4 tbs water
• 1/2 lemon juiced
• 1/4 cup fresh mint

• Method

  • STEP 1Heat oil in a wok or large frying pan and fry the onions on medium heat, stirring constantly until golden.
  • STEP 2Lower heat, add garlic and ginger and fry for a minute, then add ground spices and salt.
  • STEP 3Stir, then add meat and toss well in the spices. Add potatoes and toss.
  • STEP 4Sprinkle with stock or water and cover and cook on low heat until heated through.
  • STEP 5Finally sprinkle with lemon juice and mix through, garnished with the mint. Best served with a dollop of mango chutney and some spiced yoghurt or raita.

  Notes

  Use leftover roast beef. Use mint or corriander