Recipes Archives | Sunrise By HM
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Spanish-style Chicken Breasts & Turmeric Spiced Cauliflower Rice

Coming home late from work or looking for something quick and healthy to prepare? This Mediterranean style chicken breast dish is a one pot wonder. Cut up the veggies, make a smoky gravy-like sauce, place it all in layers with your chicken breasts in an oven proof dish and Bob’s your uncle. Packed with soluble and insoluble fibre, the vegetables in the dish provide some of the...

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Salmon Fishcakes

These salmon fishcakes can be enjoyed by all age groups in the family. Accompanied with some fresh cabbage salad or a side green salad, they make for a well-balanced meal and are packed with nutritional benefit. Salmon, being an oily fish, provides the oh so important Omega-3 fatty acids. Omega-3 fatty acids not only contribute to increasing the levels of HDL (the healthy cholesterol) in our...

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Roast Nectarine and Ricotta Summer Salad

What a delicious summer salad. Its light, fresh and full of colour. Nectarines are a great source of fibre. They contain a good dose of vitamin c, as well as potassium, lutein and B-carotene. These vitamins and bioactive compounds have been linked to having anti-oxidant and immune strengthening effects. Fennel provides a good source of the bioactive quercetin which “switches on” genes responsible for reducing oxidative stress and “switches off” genes that...

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Egg & Vegetable Muffins

Looking for something easy to make as a snack or even as part of your kid’s school lunch; look no further. Parents are not only always looking for creative ways to get their kids to eat vegetables, but also, great snack and lunchbox ideas that are high in protein. These vegetable egg muffins are high in protein and are packed with a variety of colourful vegetables. Not only...

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Harissa Spiced Carrot and Pepper Hummus

This is a fantastic snack, starter or accompaniment to any meal. You can dip anything into this roast vegetable harissa hummus, pour it on a salad, spread it on a sandwich or eat it with your breakfast eggs. Chickpeas are a plant-based protein that are high in fibre and pack a protein punch.  They provide all the essential and non-essential amino acids, which are the building...

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Juicy, Braaied Mushroom Skewers

Mushrooms, with their ‘meaty’ texture and flavour, are a fantastic vegetarian option when it comes to having braai (otherwise known as barbeque). Mushrooms are well-known for their immune boosting properties, their anti-cancer properties and strong nutritional power. They come in a large variety, including button, portabella, oyster and more, with shiitake packing the greatest nutrigenomic punch of them all. They also have a high content of vitamin...

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Chicken Souvlaki on the Grill

This is my go-to recipe when we decide to have a braai. Its colourful, easy to eat, juicy and tasty. I use chicken breasts which is a great lean source of protein, filled with vitamin B, iron, selenium, vitamin B2 (Riboflavin), vitamin B6 (Pyridoxine) and vitamin B12. The quercetin from the onions help to ‘switch off’ the master regulator of our pro-inflammatory pathways, while the lycopene from...

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Medley of Braaied Vegetables with Tahina Drizzle

This is a fantastic accompaniment to any braai (barbeque). It can also be made as a delicious vegetarian meal option. This dish is made up of a medley of vegetables that offer a great way to get in your fibre and other great nutritional benefits. Eggplants are high in anthocyanins, which is a type of pigment that has anti-oxidant properties. The eggplant also contains what’s called...

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Braaied Halloumi Skewers with a Mint Dressing

Although halloumi is high in fats, especially saturated fats, it does have other nutritional benefits and it is oh so yummy. Halloumi is an excellent source of calcium, providing 70% of our daily calcium requirements. It also contains zinc, selenium, magnesium and vitamin A. The inclusion of the medley of vegetables on the skewer, bring a variety of extra nutrients and bioactives to the dish. Radish contains...

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Summer Salad Series – Barley, Kale and Grilled Vegetable Salad

Earthy. Wholesome. Rich. Aromatic With its strong Middle Eastern Flair, this salad is nothing but hearty, nourishing and delicious. The pearl barley base pushes you in the right direction for good gut health and energy with its high fibre and vitamin B content. Sulforaphane is once again in the spotlight with the kale and cauliflower, ‘switching on’ those detoxification pathways in the liver and activating the anti-oxidant pathways....

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