Nutrition Med-Clinic, Netcare Linksfield Hospital, 24 12th Avenue, Linksfield West, Johannesburg (2025)

20/11/2025

Grilled Steak Bowl with Creamy Sauce & Grilled Zucchini

A hearty and flavorful grilled steak bowl topped with smoky zucchini and a tangy, creamy herb sauce. This dish delivers steakhouse flavor in a cozy, customizable bowl — perfect for weeknight dinners or meal prep.

Servings 2

INGREDIENTS
400g Ribeye steak
2 medium zucchinis, sliced into thick rounds
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1 teaspoon black pepper
1/4 cup Tahini
1 tablespoon Dijon mustard
2 tablespoons fresh herbs (chives or parsley), chopped
1 cup cooked rice

INSTRUCTIONS
1. Pat the steak dry and season both sides with garlic powder, onion powder, salt, and pepper. Let rest at room temperature for 15–20 minutes.
2. In a bowl, whisk together the tahini, Dijon mustard, chopped herbs, garlic powder, salt, and pepper. Refrigerate the sauce.
3. Toss zucchini slices in olive oil, salt, and pepper. Grill until tender and lightly charred, about 2–3 minutes per side. Set aside.
4. Heat a grill pan or skillet with a bit of oil. Cook steak for 3–4 minutes per side for medium rare. Rest 5–10 minutes, then slice against the grain.
5. Build the bowl: start with cooked rice, layer grilled zucchini, add steak slices, and drizzle with creamy herb sauce. Garnish with extra herbs.

11/11/2025

Obesity now medically recognised as a chronic condition

In South Africa, it is estimated that almost a third of men and some two-thirds of women are classified as obese, which is strongly associated with type 2 diabetes, hypertension and numerous serious health risks. Recent developments in South African healthcare have led to a fundamental shift in the medical understanding and management of overweight and obesity. These changes present major opportunities for prevention.

“We don’t think of obesity as a personal failing anymore – it is a chronic disease, just like high blood pressure. It relapses and progresses, and we need to treat it that way,” says Dr Charlene Wolberg, a general practitioner with a master’s degree in nutritional science who practises at Netcare Linksfield Hospital.
Earlier this year, the largest obesity congress ever held in Southern Africa took place at the International Convention Centre in Cape Town, amid a global epidemic of obesity. Dr Wolberg was among the multidisciplinary healthcare practitioners in attendance.

Read the full article at the link below: https://www.netcare.co.za/News-Hub/Articles/obesity-now-medically-recognised-as-a-chronic-condition

06/11/2025

Fluffy Banana Cottage Cheese Pancakes

A light and protein-rich pancake made with cottage cheese, banana, and oat flour. These pancakes are naturally sweet, tender, and ideal for a nutritious breakfast.

Ingredients
Mash one ripe banana until smooth. Add half a cup of cottage cheese, two large eggs, half a cup of oat flour (or finely blended rolled oats), half a teaspoon of baking powder, and half a teaspoon of vanilla extract.

Method
In a medium mixing bowl, combine the mashed banana, cottage cheese, and eggs. Whisk until the mixture is well incorporated. Add the oat flour, baking powder, and vanilla extract. Stir gently until a smooth, thick batter forms. For best results, allow the batter to rest for two to three minutes to slightly thicken.

Preheat a non-stick skillet or griddle over medium heat and lightly grease the surface with butter or oil. Spoon approximately a quarter cup of batter per pancake onto the heated pan. Cook until small bubbles form on the surface and the edges appear set. Turn the pancakes carefully and cook for an additional one to two minutes, or until golden brown and cooked through. Adjust the heat as needed to prevent over-browning.

To Serve
Serve immediately while warm. Top with sliced banana, a dollop of cottage cheese or Greek yogurt, and finish with a drizzle of maple syrup or honey.

03/11/2025

SKINNY CAULIFLOWER CHICKEN FRIED RICE

We’re always on the hunt for a low carb or keto recipe using chicken and cauliflower. Our Cauliflower Chicken Fried Rice is such a family favorite! You can cut carbs and calories without feeling deprived with this quick skinny dinner!

INGREDIENTS

* 4 boneless skinless chicken breasts
* 1 teaspoon salt
* 1/2 teaspoon white pepper
* 3 tablespoons avocado oil, divided
* 3 large eggs, whisked
* 1 medium onion, diced
* 4 cloves garlic, minced
* 2 teaspoons minced ginger
* 1 16 ounce bag frozen mixed vegetables
* 4 cups cauliflower rice ( available from FreshFellas or you can make your own by grinding up the cauliflower in a blender)
* 2 scallions, sliced
* 2 1/2 tablespoons low sodium soy sauce
* 1 teaspoon sesame oil

INSTRUCTIONS
1. Cut chicken into bite sized pieces, season with 1/2 of the salt and white pepper and set aside.
2. Heat a large skillet (or woand add 1 Tablespooon avocado oil.
3. Scramble the eggs, and break into small pieces. Remove to a plate.
4. Add 1 Tablespoon avocado oil and the chicken to the hot pan. Cook thoroughly, stirring occasionally to ensure even cooking.
5. Remove chicken from pan and scrape any remaining bits from the bottom of the skillet.
6. Add remaining avocado oil to the pan, and add onions, garlic, ginger, cauliflower rice and mixed veggies.
7. Season with remaining salt and white pepper.
8. When hot, add chicken and eggs, and stir briefly to incorporate. Drizzle soya sauce and sesame oil over all and stir quickly. Top with sliced scallions and serve immediately.

30/10/2025

Black Bean Stuffed Sweet Potatoes

This recipe uses delicious fresh ingredients like tomato, cilantro, corn and black beans. Stuffed into sweet potatoes and topped with an easy guacamole. Then drizzled with a citrusy sour cream.

Servings: 4 people

Ingredients
* 4 sweet potatoes
* 1 tbsp olive oil or avocado oil
* 1 1/2 cups black beans
* 1 cup cherry tomatoes chopped
* 1/2 cup corn
* 1/3 cup cilantro chopped, tightly packed
* 1/4 cup red onion diced
* 1 clove garlic diced
* 1/2 lime juiced
* 2 tsp olive oil
* 1/4 tsp sea salt
* pinch pepper
* pinch chili flakes
Easy Guacamole (for topping)
* 1 avocado
* 2 tsp lime juice
* pinch sea salt
Homemade Sour Cream (to drizzle)
* 1/3 cup low fat plain yogurt
* 1/3 cup low fat cottage cheese
* 1/2 tsp lime juice
* pinch sea salt
Instructions
* Preheat oven to 400F/200C. Using a fork, poke small holes in sweet potatoes going all the way round, about 1-inch apart. Line baking tray with parchment paper, and paint sweet potatoes with oil to lightly coat. Bake for 40 minutes to 1 hour, or until fork tender. (See notes to check for doneness).  
* In a bowl combine the black beans, tomato, corn, cilantro, red onion and garlic. Drizzle with the lime juice and olive oil. Sprinkle with sea salt, pepper and chili flakes. Mix to combine. 
* Prepare easy guacamole: Mash avocado in a bowl with lime juice and a pinch of sea salt.  
* Prepare homemade cream: In a separate bowl mix together yogurt, cottage cheese, lime juice and sea salt.  
* Cut sweet potatoes in half and fill with black bean medley. Top with easy guacamole and drizzle with sour cream.

27/10/2025

Vegetable Chickpea Fritters

These chickpea fritters are packed with plant-based protein and fiber, have a crispy exterior with a light, fluffy veggie-packed center, and can be pan-fried, air-fried, or oven baked—a perfect gluten-free, vegan snack, appetizer, or lunch!

Ingredients
1 (15 oz) can chickpeas (drained and rinsed)
½ medium onion
2 cloves of garlic
Juice of ½ lime
1 tsp onion powder
1 tsp ground cumin
½ tsp ground oregano
½ tsp smoked paprika
¼ tsp red pepper flakes
½–⅔ tsp salt
Black pepper to taste
½–⅔ cup (60–80 g) chickpea flour
1 medium bell pepper, chopped
1 cup (150 g) corn (fresh or canned)
2–3 Tbsp parsley, chopped
Oil for frying

Instructions
First, peel and roughly chop the onion, finely dice the bell pepper, and chop the parsley. Save the chickpea can liquid—you may need it to help bind the chickpea dough.

Transfer the chickpeas, onion, garlic, lime juice, and spices to a food processor and pulse about 5–6 times into a crumb consistency.

Then, add the flour and pulse 2–3 times until combined. Scrape down the sides of the food processor as needed.

Be careful not to over-process the mixture into a smooth paste.

Add the chopped pepper, corn, and parsley and pulse only 2–3 times max.

If you over-processed the mixture, you can add more chickpea flour. If you’re having issues with binding, add a little chickpea can liquid and stir with a spoon.

Divide the mixture into 8 patties (about 90 grams each), around ½-inch thick.

Meanwhile, heat some oil in a large skillet over medium-high heat. Once hot, fry the patties until golden brown and crispy all around.

Serve with a yoghurt dip and enjoy!

Adapted from: https://elavegan.com/veggie-fritters-gluten-free-recipe/

21/10/2025

Smoked salmon bowls 🥙🥑🍳

These delicious protein packed bowls are the perfect healthy and clean meal! Great for breakfast, lunch or supper! Enjoy!

Ingredients:
- [ ] 2 eggs
- [ ] 100g smoked salmon
- [ ] 1/4 English cucumber, cut into large matchsticks
- [ ] 1/2 cup halved cherry or grape tomatoes
- [ ] 1 cup or more, rocket salad, arugula, or other greens of choice
- [ ] 1/2 small avocado, sliced or chopped
- [ ] 1/4 small red onion, sliced
- [ ] 2 tsp avocado or olive oil, divided
- [ ] sea salt and fresh ground black pepper, to taste
- [ ] 2 tsp fresh squeezed lemon juice
- [ ] lemon wedge, to garnish
- [ ] 1 tsp chopped chives

Instructions:
1. Heat about 1 tsp oil in a pan over medium heat. Once hot, gently crack the eggs in and cook to your liking.
2. Add rocket greens or arugula to a bowl and drizzle the remaining oil and season with sea salt and pepper, then drizzle with a few teaspoons of so of your fresh squeezed lemon juice.
3. Toss lettuces to combine, then top with cucumbers, cherry tomatoes, avocado, red onions, cooked eggs, and smoked salmon.
4. Sprinkle with a tiny pinch of sea salt and pepper if desired, then sprinkle with your chopped chives.

17/10/2025

Introducing Slimmergy – Natural Energy and Weight Support developed by Dr Charlene Wolberg

Maintaining steady energy levels and avoiding sugar cravings can be one of the biggest challenges for individuals pursuing weight management and healthier living. Afternoon fatigue and cravings often derail even the best intentions, making it difficult to stay consistent with diet and lifestyle goals.

Slimmergy was developed to address these common challenges with a simple, natural formula containing just two active ingredients:

Gymnema Sylvestre Extract – known to help reduce sugar cravings and support healthy weight management.

Caffeine – provides a natural energy boost and enhances mental focus throughout the day.
By combining these two powerful components, Slimmergy offers targeted support for both energy and appetite control. The result is a supplement designed to help individuals stay focused, energized, and on track with their health goals.
Slimmergy is not only about weight loss—it is about supporting a healthier, more balanced lifestyle from morning to night.

Start your weight loss journey today!
Contact us to purchase Slimmergy and experience the benefits of this natural weight loss supplement. Message us on instagram or call the rooms 011 640 77 63

09/10/2025

Teriyaki Salmon Bowl

Tender salmon glazed with a homemade teriyaki sauce on a bed of sushi rice, with edamame, sliced avocado, and a sprinkling of sesame and scallion – this healthy, gluten-free salmon teriyaki recipe is just perfect for lunch or a dinner for two. Enjoy!

Servings: 2

Ingredients:
250 g salmon fillets, cut into chunks
1 cup sushi rice
3 tablespoons rice vinegar
½ teaspoon salt
2 teaspoons honey
1 teaspoon brown sugar
2 teaspoons soy sauce
1 teaspoon sesame oil
½ teaspoon grated garlic
½ teaspoon grated ginger
4 scallions, chopped
Sesame seeds, for sprinkling
100 g edamame beans
½ avocado, sliced

Method:
1. Mix the rice vinegar, brown sugar, and salt together in a small bowl, stirring well until the sugar and salt have dissolved in the vinegar. Pour the dressing over the rice and stir to coat.
2. Divide the cooked rice between two bowls so that two-thirds of each base is covered. Sprinkle the rice with sesame seeds. In the remaining third, arrange the edamame and sliced avocado.
3. To make the teriyaki sauce, mix the honey, sesame oil, soy sauce, garlic, and ginger together in a small bowl.
4. In a skillet over medium heat, heat 1 tablespoon of oil and add the diced salmon fillets. Brown the salmon quickly on all sides, then pour the teriyaki sauce over it.
5. Turn the heat back up to high – stir so that the salmon is fully coated in the teriyaki sauce and then sprinkle the spring onions over the top. Continue to cook on high heat for a couple of minutes, stirring occasionally, until the salmon is glazed and cooked to your liking. Remove from the pan and scoop the teriyaki salmon and spring onions onto the sushi bowls.

22/09/2025

Pomegranate Tahini Bark

This recipe makes 8 servings at about 140 calories each. Perfect for a sweet, healthier after-dinner treat!

Ingredients
200 g dark chocolate
2 tablespoons good-quality pure tahini paste
¼ cup pomegranate seeds
½ tablespoon ginger spice
⅛ teaspoon flaked sea salt

Instructions
1. Line a small baking sheet with parchment or wax paper and set aside.
2. Melt the chocolate: In a double boiler (a bowl over a pot of simmering water, making sure the bowl doesn’t touch the water), in the microwave in 15-second increments, stirring each time, until melted.
3. Warm the tahini: Heat in a small pot until warm, or Microwave in a microwave-safe bowl for 15 seconds.
4. Spread the melted chocolate evenly on the prepared parchment paper to about ¼ inch thickness.
5. Drizzle with warm tahini and swirl with a toothpick or knife.
6. Sprinkle with pomegranate seeds, candied ginger (or ginger spice), and sea salt.
7. Refrigerate or freeze for about 30 minutes until solid.
8. Break into pieces and enjoy!

17/09/2025

Sheet Pan Sticky Pomegranate Chicken and Honey Roasted Squash.

This delicious chicken dish is the perfect main for your Rosh Hashana meal!

Serves 4
Calories per serving 240

Ingredients
* 1/2 cup Nou Gaan Ons Braai - Sticky Chicken sauce
* 1/4 cup pomegranate juice
* 1/4 cup low sodium soy sauce
* 1 inch piece fresh ginger peeled + grated
* 1 clove garlic minced or grated
* 4 boneless skinless chicken breasts or thighs
* 1 butternut squash seeded + sliced into half rounds
* 1 tablespoon olive oil
* 1 tablespoon honey
* kosher salt + pepper
* Seeds from 1 pomegranate

Instructions
* Preheat the oven to 425 degrees F.
* Make the pomegranate sticky glaze. In a medium bowl, combine the sticky chicken sauce, pomegranate juice, soy sauce, ginger and garlic.
* Place the chicken and squash on a parchment lined baking sheet with the chicken at one end and the squash at another. Toss the chicken with half of the pomegranate sticky sauce, reserving the rest for serving. Toss the squash with olive oil, honey, salt and pepper.
* Transfer to the oven and bake for 20-25 minutes or until the chicken is cooked through and the squash is tender. Halfway through cooking, Rotate the pan and spoon any sauce that has settled on the bottom of the pan over the chicken.
* Remove from the oven and sprinkle the pomegranate arils over the chicken. Serve the chicken and squash over a bowl of rice drizzled with the remaining reserved pomegranate sticky sauce.
* Garnish with pomegranate seeds. Enjoy!

15/09/2025

Apple, Cranberry, and Pecan Salad 🍎🥗

Ingredients:
For the salad:
1/4 cup dried cranberries
1/4 cup chopped pecans
2 medium apples, thinly sliced
4 cups mixed greens
1/4 cup crumbled fat free feta cheese or an avocado for a dairy free option

For the dressing:
3 tbsp olive oil
2 tbsp apple cider vinegar
1 tbsp honey
1 tsp Dijon mustard
Salt and pepper to taste

Instructions:
1. In a large bowl, combine the mixed greens, sliced apples, dried cranberries, and chopped pecans.
2. In a small bowl, whisk together the olive oil, apple cider vinegar, honey, Dijon mustard, salt, and pepper until well combined.
3. Drizzle the dressing over the salad and toss gently to coat all ingredients evenly.
4. If using, sprinkle the crumbled feta cheese on top of the salad.
5. Serve immediately and enjoy.

Nutrition Med-Clinic

20/11/2025

11/11/2025

06/11/2025

03/11/2025

30/10/2025

27/10/2025

21/10/2025

17/10/2025

09/10/2025

22/09/2025

17/09/2025

15/09/2025

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