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Healthy diet — protein

So 2017 is really upon us now? Time really is flying so fast it’s amazing that a few years ago we were celebrating the turn of the century and all of us feared that the Armageddon would happen when the clock struck 12 midnight on January 1 2000. Now it’s 17 years later!!

All things food with Edith

Lemon chicken breasts
Lemon chicken breasts

There were a lot of celebrations going on around the country despite the cash challenges. I was invited to a few celebrations and of course I indulged in more than I was supposed to, adding a few kilogrammes in the process. Now that January is upon us, a lot of people, myself included, would like to wish away that expanded waistline, so for the month of January we are going to explore healthy ways of reducing the weight we added with all the feasting.

It is important for us to understand that a quick-fix diet will do more harm than a healthy way of eating. What we will be discussing over the next few weeks will be recipes that ensure that one remains healthy by including all nutrients and proteins required by the body to function. Health practitioners urge people to consume enough fresh fruits and vegetables that are filled with nutrients that help the body function well. It is important during this period to consume as much fibre-rich foods as possible because fibre-rich diets help us have regular bowel movements, which is the best way our bodies rid themselves of excess waste and unwanted compounds.

This week we focus on protein. It is advisable to eat a sizeable portion of protein. Protein is a macronutrient, meaning that the body needs relatively large amounts of it. Protein will help you keep fuller for longer hence making sure you do not eat every few hours. Choose protein sources that are high in nutrients and lower in saturated fats and calories. Some of these foods include lean meats like chicken, seafood, beans, low fat dairy (like lowfat yoghurt, cheese and milk), eggs, nuts and seeds.

Detoxing or dieting doesn’t have to be a boring thing so today I will give you a delicious lemon chicken breasts recipe that will get your taste buds dancing……enjoy!

Lemon chicken breasts (400 calories per serving)


* 4 boneless chicken breasts, skinned
* 1/3 cup white wine
* ¼ cup olive oil
* 10 cloves garlic, crushed
* 1 tablespoon lemon zest
* 2 tablespoons freshly squeezed lemon juice
* 1½ teaspoons rosemary
* Salt and pepper


Preheat oven to 180°C. Heat olive oil in pan, add the garlic, do not let it burn. Add the lemon zest, juice, wine, rosemary, salt and pepper. Grease a roasting pan and place the chicken breasts in the pan. Pour the juice over the chicken breasts and reserve some for later. Cover the roasting pan with foil so that the chicken doesn’t dry out. Bake for 20 minutes and turn the chicken over, adding more juice. Bake for another 20 minutes then remove the foil and turn the oven to grill and let brown for about 7 minutes. Enjoy with a delicious garden salad.

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