Dietitian's Choice Recipes | Louise's Choice

2019-07-29 11:49:47

So often we are asked for recipe ideas. Here’s a mixed bag of some of Louise's favourites.

Warm lentil, walnut and goats cheese salad

Serves 4

Adapted from Delia Smith

This is a great lentil recipe, slightly adapted from Delia Smith. It is delicious served hot or cold with a salad and some crusty bread. Lentils offer a good source of protein as well as high fiber carbohydrates.


225 g Puy lentils – these are the small green French lentils which hold their shape very well when cooked

40 g walnuts, roughly chopped

2 tsp (10 ml) extra virgin olive oil

1 small red onion, peeled and finely chopped

1 bay leaf

1 fat clove garlic, peeled and crushed

1 heaped tsp (7 ml) fresh thyme leaves, chopped

salt and freshly milled black pepper

For the Dressing

110 g goats cheese

1 fat clove garlic, peeled

1 tsp (5 ml) sea salt

1 rounded teaspoon powdered mustard – I prefer to use Dijon mustard

2 tbsp (30 ml) balsamic vinegar

2 tsp (10 ml) walnut oil (can use olive oil instead)

30 g baby rocket leaves

freshly milled black pepper


  • First you need to cook the lentils. To do this, heat the oil in a medium saucepan, add the onion and crushed garlic and let these cook and soften for about 5 minutes. After that, stir in the lentils, bay leaf and thyme. Next add 275 ml of boiling water, but don’t add any salt – just put a lid on, turn the heat down to a gentle simmer and let the lentils cook for about 30 minutes or until they’re just tender and all the liquid has been absorbed. You really need to bite one to test if they’re done.
  • While the lentils are cooking, you can roast or dry fry the chopped walnuts – just until they are lightly browned. 
  • Then prepare the dressing. Using a pestle and mortar, crush the garlic with the salt until it’s creamy, then add the mustard and work that into the garlic paste. After that, whisk in the balsamic vinegar, followed by the oil. Then season well with freshly milled black pepper.
  • As soon as the lentils are cooked, add salt to taste. Empty them into a warm serving bowl (if you feel that there is still some water left in the pan, drain the lentils first) and while they’re still hot, pour the dressing over. Give everything a good toss and stir, then crumble the goats’ cheese all over and add the rocket leaves. Give everything one more toss and stir, and serve straight away with the walnuts scattered over.

Pan seared Kingklip with roasted red pepper relish

Serves 4-6


900 g firm white fish e.g. kingklip (weight when boned and skinned) 

Salt and pepper to taste

Juice of 1 lemon

2 x 10ml olive oil 

For the red pepper relish:

2 medium red peppers, deseeded and cut into strips

2 medium tomatoes, skinned and halved, or use tinned Italian tomatoes

1 fat clove garlic, peeled

3 anchovy fillets, chopped

1 tbsp (15ml) balsamic vinegar

1 tbsp (15ml) olive oil

Salt and freshly milled black pepper

Sprigs of watercress or fresh coriander leaves, to garnish


  • Begin the relish by heating the oil in a medium saucepan, add the strips of pepper and toss them around, keeping them on the move so they get nicely toasted and browned at the edges. Then add the tomatoes, the whole garlic clove and the chopped anchovies. Give it all a good stir, put a lid on and, keeping the heat at its lowest possible setting, let the whole thing stew gently, stirring once or twice, for 25 minutes or until the peppers are soft. 
  • Whiz the whole lot to a coarse purée in a blender or food processor. Taste and season with salt and freshly milled pepper, then empty into a serving bowl and stir in the balsamic vinegar. It is now ready for serving and can be made in advance.