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Do you suffer from IBS? This book is chock-a-block delicious recipes for a sensitive tummy. Yummy!

Do you suffer from winds, burping, cramps, heartburn, constipation and/or diarrhoea as well as bloating? Then this book is for you!

Having a sensitive tummy or super sensitive tummy (IBS – irritable bowel syndrome) can be one of the most debilitating health issues to deal with. In Food for Sensitive Tummies, Gabi and Cath show you how you can cut down on the ingredients and food that cause you problems and still prepare a whole range of recipes that are simple, affordable and delicious to eat.

From fresh and healthy breakfast ideas, to wholesome mains such as Butternut, Aubergine and Rocket Lasagne, cooking for sensitive tummies has never been so easy. Straightforward and authoritative advice from two of South Africa’s leading dietitians means it’s never been so easy to learn how to treat your tummy well.

Take a sneak peak here:

Fish with Broccoli Cheese Topping

Serves 4

1 broccoli head, cut into florets
100 ml ( 2 5 c) water from cooking
broccoli
100 ml ( 2 5 c) low-fat milk
30 ml (2 Tbsp) cornstarch (Maizena)
1 ml ground nutmeg
1 large egg
30 ml (2 Tbsp) finely chopped chives
3 leeks, washed and thinly sliced
15 ml (1 Tbsp) butter
15 ml (1 Tbsp) olive oil
2.5 ml (1 tsp) salt
600 g (4 portions) fresh hake or fish of your choice, filleted and skinned
2.5 ml (. tsp) fish spice mix of your choice
60 ml (. c) grated Cheddar cheese

1. Adjust the oven rack to the middle position and preheat the oven to 200°C.
2. Steam the broccoli until just done.
3. Spoon into the bowl of a food processer. Leave to cool while making the cheese sauce.
4. In a saucepan, heat the broccoli water and milk to boiling point.
5. Meanwhile, mix the cornstarch in a cup with a little cold water to make a smooth, thin paste.
6. Add a little of the hot milk to the cornstarch paste and stir vigorously to prevent lumps from forming.
7. Pour into the rest of the hot milk and stir until the sauce thickens.
8. Add the nutmeg and pour over the broccoli in the food processor.
9. Add the egg and pulse until blended, but still lightly textured.
10. Stir in the chopped chives.
11. Sauté the sliced leeks in the butter and oil mixture.
12. Lightly season with the salt and then dish the softened leeks into a 30cm x 20cm shallow ovenproof dish.
13. Season the fish lightly on both sides with fish spice and arrange on top of the leeks.
14. Spoon the broccoli mixture over the fish.
15. Sprinkle the cheese over the dish.
16. Bake for 35-45 minutes.
17. Serve with a large salad or two cooked vegetables and mashed potato.

Dietitians’ notes
Fish is a good source of lean protein. Aim to include fish at least two to three times per week.

Super sensitive tummy notes
Worried about the lactose content? For those who are sensitive, lactose has been found to aggravate IBS symptoms when more than 12g of lactose is consumed per day. However, each person has their own tolerance level for lactose. Each serving of this dish only contains 1.4g of lactose from the milk, a very small amount, but if you are sensitive to lactose you may want to use lactose-free milk.

NUTRIENTS PER SERVING (400 g)
One serving is equivalent to 1 carbohydrate, 4 proteins and 2 vegetables.
Energy 1413 kJ • Protein 35.5 g • Carbohydrates 19.2 g • Total sugar 4.2 g • Added sugar 0 g
Total fat 13.2 g, Saturated fat 4.7 g • Fibre 4.7 g • Sodium 602 mg

Gabi Steenkamp has extensive experience as a private practicing dietitian, being not only involved in patient consultations but also in nutrition consulting within the food industry. Her in-depth nutrition knowledge, practical experience and exposure to the food industry make her the ideal person to ensure that food labels in South Africa are compliant with the new food labelling regulations. She currently practises in Johannesburg, and is regarded as an extremely practical and down-to-earth dietitian. She regularly is a keynote speaker and being an excellent presenter, she has done numerous nutrition wellness seminars for many companies. She has also written various articles in the popular and professional press and has presented workshops and lectures on nutrition-related topics at nutrition congresses.

Catherine Day is a Registered Dietitian (BSc Med Hons) with an added honours degree in Medical Physiology. Her passion lies in combining her understanding of the human body and knowledge of nutrition and food by teaching clients how the nutrients we take in can affect our health.

Food for Sensitive Tummies

Book details

Four culinarians and one illustrator to look out for at Kingsmead Book Fair

Join us on Saturday 13 May at the sixth annual Kingsmead Book Fair for fun culinary conversations by some of South Africa’s most prolific food-writers.

This year, five Quivertree authors – Vickie de Beer, Anna Trapido, Mpho Tshkudu, Dorah Sithole and Mieke van der Merwe – will be dishing the goods on everything food ‘n such (and in Mieke’s case, the art of drawing.) Be sure to catch them there.


Vickie de Beer
(9.30-10.15)
(The Low Carb Solution for Diabetics / My Low Carb Kitchen) Award-winning foodie, Vickie de Beer, shares one of her low-carb, gluten-free and sugar-free recipes with us.

Anna Trapido & Mpho Tshukudu (Eat*Ting) (10.45-11.30) discuss their collaboration in exploring African food

Dorah Sitole talks to Hilary Biller about The Great South African Cookbook (13.45-14.30)

Mieke van der Merwe (author of Beautiful South Africa) will be stationed in the courtyard throughout the Book Fair doing colouring-in demos and talks.
 
 

The Low Carb Solution For Diabetics

Book details

 
 

My Low Carb Kitchen

 
 
 
 

Eat Ting

 
 
 
 

The Great South African Cookbook

 
 
 
 

Beautiful South Africa

Book launch: Jump on the Bant Wagon by Nick Charlie Key


 

When blogger Nick Charlie Key was diagnosed with metabolic syndrome in 2014 and started Banting, he trimmed down by 22 kilograms. In this book he’ll show you how you, too, can prepare quick, budget-beating meals and enjoy good health and abundant energy!

Human & Rousseau and Exclusive Books invite you to the launch of Jump on the Bant Wagon. Nick will be in conversation with Simon van Wyk.

Event Details

Jump on the Bant WagonBook Details

Join the low-carb revolution with these four recipes from Jump on the Bant Wagon

Blogger Nick Charlie Key’s appetising new book is set to become a part of the low-carb food revolution. Like every Banting devotee, you want to eat healthy and delicious meals that also beat the budget. Nick more than walks the Banting talk – when he was diagnosed with metabolic syndrome in 2014 he had to take firm action. After he jumped on the Bant(ing) wagon, he trimmed down by 22 kilograms, feels healthier than ever and says he sleeps like a baby.

Now he shows you how with 90 recipes that will have you drooling while keeping you, or getting you, in shape. Every recipe is low in carbohydrates, gluten-free and offers alternatives for sugar.

The recipes cover the spectrum of all the meals you need in an average week of staying healthy and brimful of energy, from soups, curry, pork pies and lasagne to warm you in winter to salads, quiches and – yes – ice cream for summer days. You’ll find pizzas and hamburgers (with scrumptious onion rings) for chilled weekends, and for your sweet tooth there’s cheesecake, chocolate brownies, fudge malva pudding, pancakes and everybody’s favourite, chocolate mousse.

This book will ensure that you can make healthy meals quickly – and within budget.
 

A sneak preview from Jump on the Bant Wagon
 
 

GARLIC BUTTER PRAWNS

My wife and I spent our honeymoon on the south-eastern coast of South Africa in an area affectionately known as the Garden Route (for its abundantly lush vegetation, not because everyone has perfectly manicured lawns). It also has some fantastic beaches and more activities than we could reasonably do in a week. But one activity we always make time for is finding great places to eat. We made our way to a restaurant in Knysna where, years before, I had instantly fallen in love with their amazing garlic butter prawns. It inspired me to come up with my own recipe so that I can get to eat them more often at home.

INGREDIENTS
300 g butter
30 ml (2 Tbsp) Dijon mustard
Juice of ½ lemon
2 cloves garlic, chopped
½ bunch fresh parsley, chopped
1 kg medium-sized raw prawns, peeled and deveined, with tails attached
Salt and pepper

METHOD
Preheat the oven to 230°C.

In a small saucepan over medium heat, combine the butter, mustard, lemon juice,
garlic and parsley. When the butter has melted completely, remove from the heat.

Arrange the prawns in a shallow baking dish. Pour the butter mixture over the prawns and cook in the oven for 12–15 minutes or until the prawns are pink and opaque. Season the prawns to taste and serve hot with a side of your favourite seasonal veggies.

SERVES 4

ROAST CHICKEN WITH BACON, GARLIC, LEMON AND THYME

Roast chicken is surprisingly simple to cook. There are obviously hundreds of variations on how to roast a good chicken, but to just do a simple one is easy and has a particularly high reward-to-effort ratio. In fact, roast chicken was the first roast of any kind that I ever made and I remember vividly how nervous I was about stuffing it up (*cough* pun intended). Hopefully this recipe will meet with grand success in your household as well.

INGREDIENTS
1 whole chicken (preferably with the giblets removed) Coarse salt and black pepper
3 lemons
3 heads garlic, halved horizontally
1 handful fresh thyme sprigs
30 ml (2 Tbsp) melted butter
250–350 g bacon

METHOD
Preheat the oven to 220 °C.

Before you start, pat both the inside of the cavity and the outside of the bird with kitchen paper to make sure the surface is nice and dry – this helps the skin to crisp up nicely.

Place the bird into a roasting pan, breast side down. This is an old trick I learnt which allows the juices to run down into the meat and keeps it juicy as opposed to just running out into the pan.

Liberally salt and pepper the inside of the chicken. Stuff the cavity with two lemon halves and two garlic head halves, as well as a bunch of thyme, making sure you have enough left over to garnish the finished product.

Brush the outside of the chicken with the melted butter and sprinkle with salt and pepper. Once the chicken is suitably trussed, cut two of the lemons into quarters and place them and the remaining garlic around the chicken in the roasting pan.

Arrange the rashers of bacon over the chicken, covering as much of the surface as you can.

Place into the preheated oven to roast for 1 hour. Remove the bacon and set aside. Continue roasting the chicken for another 30 minutes or until the juices run clear when you cut between the thigh and the leg.

SERVES 4–6

MUSHROOM SOUP

INGREDIENTS
50 g butter
1 large onion, chopped
750 ml (3 cups) chicken stock
1 x 400 g punnet mushrooms, sliced
125 ml (½ cup) fresh cream
Salt and pepper

METHOD
Heat the butter in a saucepan and fry the onion until soft (don’t let it brown). Add the stock and most of the mushrooms and simmer for about 30 minutes or until the mushrooms are cooked through and soft. Remove from heat and blend until smooth using a stick blender. Return to heat and add the cream. Season to taste with salt and pepper. In a separate pan, fry the remaining mushrooms and add as a garnish to the soup.

SERVES 2

BROCCOLI AND CAULIFLOWER SOUP

INGREDIENTS
60 g butter
1 large onion, chopped
750 g mixed cauliflower and broccoli florets, chopped
30 ml (2 Tbsp) chicken stock powder
Water
125 ml (½ cup) fresh cream
Salt and pepper

METHOD
Heat the butter in a saucepan and fry the onion until soft. Add the cauliflower and broccoli. Put the lid on and allow the vegetables to sweat over low heat, watching to ensure it does not burn.

Add the chicken stock powder and enough water to cover half the contents of the saucepan. Simmer for about 20 minutes until the vegetables are soft and cooked through.

Remove from heat and blend until smooth with a stick blender. Add the cream and heat through on the stove. Season to taste.

SERVES 4–6

Jump on the Bant Wagon is also available in Afrikaans as Klim op die Bant Wagon.

Jump on the Bant Wagon

Book details

 
 

Klim op die Bant Wagon

Kingsmead Book Fair line-up announced!


 
Authors, editors, poets and publishers will congregate at Kingsmead College on Saturday 13 May from 9:30 AM to 6 PM for the sixth annual Kingsmead Book Fair.

Bibliophiles can expect an assortment of literary discussions including deliberations on political unrest in South Africa, culinary conversations with some of South Africa’s most prolific food-writers, and the nitty-gritty behind the art of short story writing.

Fans of mega-selling author Lesley Pearse, pay heed: the illustrious writer will share the secrets of her success with the Sunday Times’ very own Michele Magwood in Kingsmead’s Music Centre at 09:30 AM. Pearse has authored 21 books, including Dead to Me, Without a Trace, and Survivor.

On the local front the likes of Jonno Proudfoot, author of the Real Meal Revolution: Banting 2.0, award-winning journalist and author Zubeida Jaffer (On Trial with Mandela), the acclaimed novelist and short story writer Yewande Omotoso (The Woman Next Door), and renowned poet Phillippa de Villiers Yaa (The Everyday Wife) will participate in discussions, debates and – in Proudfoot’s case – a culinary demonstration.

Kingsmead Book Fair supports numerous literary projects across the country, encouraging and instilling a love of reading and contributing to South African literacy rates across the board. The Link Reading Programme, Alexandra Education Committee, Sparrow Schools, Read to Rise, and St Vincent’s School for the Deaf are all supported by this singular book fair.

The full programme for this year’s fair – aptly themed ‘Worlds Within Words’ – is available here.

Tickets can be purchased online via Webtickets.

‘Til May 13th!

Dead to Me

Book details

 
 
 

Without a Trace

 
 
 
 

Survivor

 
 
 
 

Real Meal Revolution

 
 
 
 

On Trial with Mandela

 
 
 
 

The Woman Next Door

 
 
 
 

The Everyday Wife

Drop The Ball advocates shattering the glass ceiling - starting at home

For women, a glass ceiling at work is not the only barrier to success – it’s also the emotional labour at home. Women have become accustomed to delegating, advocating and negotiating for themselves at the office, but when it comes to managing households, they still bear the brunt on their own shoulders. A simple solution is staring them in the face: negotiate with the men in their personal lives.

In Drop The Ball, Tiffany Dufu urges women to embrace imperfection, to expect less of themselves and more from others – enabling them to flourish at work and develop deeper, more meaningful relationships at home.

Book details