Created in Canva
BALANCEDZ A N É J O U B E R T R D ( S A )Simple, healthy and affordable recipes by a Registered Dietitian.30 Recipes
Welcome! As a dietitian, the question I get asked most often is how to eat well without spending hours in the kitchen or a fortune at the grocery store. There is a common misconception that healthy eating has to be complicated, expensive, and restrictive. I created this book to show you that it doesn’t have to be. Healthy eating is simply about balance. On these pages, you will find quick, uncomplicated, and budget-friendly meals designed for real life. No fancy equipment, no rare ingredients, and no overwhelming steps—just nutritious, everyday food that fuels your body and fits your lifestyle. Thank you for letting me be a part of your kitchen journey. Let’s make healthy eating simple. A Note from Zané 2
To get the most out of this book, keep these practical guidelines in mind: 1.Serving Sizes & Nutritional Value Each recipe provides a standard serving size. However, your individual nutritional requirements may be higher or lower depending on your goals. Keep in mind that if you adjust the portion size to fit your needs, the overall nutritional value will change accordingly. 2.Flexible Substitutions Healthy eating should be practical. You can easily swap ingredients based on what you have on hand or what fits your budget. Vegetables: If a recipe calls for green beans, feel free to use broccoli or any other vegetable you prefer. Proteins & Carbohydrates: Proteins can be swapped similarly, and you can easily use basmati rice instead of brown rice. Note: Any ingredient substitutions will alter the final nutritional values slightly. 3.Dinner for Lunch (and Vice Versa) These recipes are completely interchangeable. Feel free to enjoy a dinner option for lunch, or a lighter lunch option for dinner—do whatever fits your schedule best. 4.Sauces, Soup Powders, & Salt For convenience, you can substitute cook-in sauces with soup powders. However, both of these options can be high in sodium. If you use them, cut back on adding extra salt and salty spices during cooking—especially if you or someone you are cooking for has high blood pressure. Navigating the Recipes 3
Ingredients 450 g chicken livers, cut into smaller pieces 1 medium onion, finely chopped 5 cloves garlic, minced 2 Tbsp olive oil 1 Tbsp butter, divided 2 Tbsp lemon juice, divided 1½ tsp salt, or to taste 1 tsp black pepper 1 tsp paprika 1 tsp ground coriander 1 Tbsp tomato paste ⅓ cup peri-peri sauce (medium), or to taste ¾ cup plain yoghurt 2 medium fresh tomatoes, chopped 2 cups spinach Method 1.Add half of the lemon juice to the wash chicken liver and set aside. 2.In a large skillet or pan, add oil and half of the butter. Add onions and sautee them until they turn translucent. 3.Now add garlic and chicken livers to the pan. 4.Add all the spices, leftover lemon juice, tomato paste and remaining butter. 5.Stir fry the livers for 3 to 4 minutes or until all the moisture evaporates and you can see oil separating on the sides. 6.Add peri peri sauce. Cook for a minute. 7.Add yoghurt and cook for another minute. 8.Garnish with parsley and serve hot with any bread of your choice.Energy 270 kcal Protein 21g Carbohydrates 8g Fat 16g Fibre 3g Chicken liversNutritional Information per serving:210g CHicken livers (incl. veg)4 Servings 6
Ingredients 700 g lean beef mince 1 packet bolognese cook-in sauce 3 fresh tomatoes, chopped 2 carrots, finely grated 2 cups spinach, chopped ½ onion, finely chopped 2 Tbsp Tomato paste 2 cloves garlic, crushed Mixed dried herbs (e.g. oregano, basil) Salt and black pepper, to taste Method 1.Peel and finely chop the onion, finely grate the carrots, dice the fresh tomatoes, and roughly chop the fresh spinach leaves. 2.Heat a large non-stick pan over medium-high heat. Add the lean beef mince directly to the dry pan and cook, breaking it up with a wooden spoon, for 6–8 minutes until completely browned. 3.Stir the chopped onion and crushed garlic into the browned meat and sauté for 3–4 minutes until softened. Season the mixture with salt, black pepper, and your mixed dried herbs. 4.Add the diced tomatoes, finely grated carrots, and chopped spinach to the pan. Stir well to integrate the vegetables, cover with a lid, reduce the heat to medium-low, and simmer for 10 minutes until the vegetables release their liquids and soften. 5.In a small bowl, mix the dry bolognese cook-in sauce powder with the 400 ml of cold water until smooth. Pour this mixture into the pan along with the tomato paste. Mix thoroughly, replace the lid, and simmer gently for 10 minutes; then remove the lid and simmer for an additional 5 minutes until the sauce reduces and thickens beautifully. 6.Enjoy the hot vegetable-packed bolognese over spaghetti or pasta of choice. Energy 280 kcal Protein 27g Carbohydrates 13g Fat 13g Fibre 4g BologneseNutritional Information per serving:6 Servings220g Bolognese 15
Ingredients 500 g chicken fillet, cubed 1 medium onion, finely chopped 1 Tbsp crushed garlic 20 g unsalted butter 1 packet (50 g) Royco Butter Chicken cook-in sauce 50 g tomato paste 50 ml full-cream milk 50 ml plain yoghurt 1 cup (±30 g) chopped spinach 250 ml water Black pepper to taste Method 1.Heat butter in a pan over medium heat. 2.Sauté onion until soft and translucent (3–4 minutes). 3.Add garlic and cook for 30 seconds until fragrant. 4.Add chicken and cook for 2–3 minutes until lightly sealed. 5.Stir in tomato paste and black pepper. 6.Mix the cook-in sauce with water and add to the pan. Bring to a gentle boil. 7.Reduce heat, cover, and simmer for 15 minutes, stirring occasionally. 8.Stir in milk, yoghurt, and spinach. Simmer uncovered for 5 minutes until creamy and spinach is wilted. 9.Serve hot with rice of choice.Energy 243 kcal Protein 30g Carbohydrates 12g Fat 9g Fibre 3g Butter ChickenNutritional Information per serving:4 Servings260g Butter chicken (incl. veg) 16