January 2012

HealthyFood

In partnership with

Save up to 25% on thousands of HealthyFood products

Contents
Start saving on thousands of HealthyFood items............................................. 1 How to use this catalogue .................................................................................. 2 How HealthyFood works .................................................................................. 3 How your HealthyFood savings are calculated ................................................ 3 How to earn points ............................................................................................. 5 Important points to remember when using this catalogue ................................ 8 Vegetables ........................................................................................................ 10 Fruit .................................................................................................................. 18 Carbohydrate-rich foods ................................................................................... 28 Protein-rich foods ............................................................................................. 44 Dairy and dairy alternatives .............................................................................. 56 Lentils and legumes .......................................................................................... 58 Oils, nuts, seeds and spreads............................................................................ 64

Discover healthy

living!

Discovery Vitality brings you the HealthyFood benefit to help you make healthier food choices when shopping at Pick n Pay.

Start saving on thousands of HealthyFood items

All Vitality members who activate the HealthyFood benefit immediately qualify for up to 10% savings on HealthyFood. You can increase your savings to up to 25% if you and your spouse (if applicable) complete a Personal Health Review (PHR) on www.discovery.co.za under Discovery Vitality. You and your spouse (if applicable) need to complete a PHR in January of every year to keep your up to 25% savings. You will also earn Vitality points based on how many HealthyFood items you have in your trolley compared to unhealthy items. The selection criteria for the list of HealthyFood in this catalogue were compiled by a team of top nutrition and health experts, and currently incorporate the nationally accepted South African Food-based Dietary Guidelines. These guidelines have also been adopted by the Department of Health and address HealthyFood high-risk dietary practices that are associated with chronic disease risk. They are consistent with international guidelines In partnership with published by the World Health Organization, the American Heart Association, the American Dietary Guidelines, and the UK-based Balance of Good Health Guidelines.

How to use this catalogue

Use this catalogue as your pocket guide to make HealthyFood choices when shopping at Pick n Pay. The HealthyFood benefit is made up of thousands of products that are divided into seven main product categories for your ease of reference: Vegetables ........................................................................................................ 10 Fruit .................................................................................................................. 18 Carbohydrate-rich foods ................................................................................... 28 Protein-rich foods ............................................................................................. 44 Dairy and dairy alternatives .............................................................................. 56 Lentils and legumes .......................................................................................... 58 Oils, nuts, seeds and spreads............................................................................ 64

You will find the complete list of all qualifying HealthyFood items on the Discovery website by going to www.discovery.co.za under Discovery Vitality.

How HealthyFood works

To qualify for savings on HealthyFood you must choose and pay for products listed on the HealthyFood catalogue. HealthyFood savings and Vitality points only apply to products bought at Pick n Pay.

If you have a HealthyFood card, swipe before the cashier scans your items
To capture your HealthyFood savings you must remind the cashier to swipe your HealthyFood card before your items are scanned.

C very Disco

ard

If you have a DiscoveryCard, swipe twice to capture your HealthyFood savings

If your DiscoveryCard doubles up as your HealthyFood card then you must swipe your card twice: once before the cashier scans your items and again to pay. If you dont use your DiscoveryCard to pay we cant capture your HealthyFood savings.

Vitality

HealthyF ood ca

rd

How your HealthyFood savings are calculated

We pay your HealthyFood savings into your DiscoveryCard account each month. If you only have a HealthyFood card we pay it into your nominated bank account:

HealthyFood limits
As a family, you get cash back on a maximum of R4 000 a month that you spend on HealthyFood. As a single member, you get cash back on a maximum of R2 000 a month that you spend on HealthyFood.

HealthyFood

In partnership with

How to earn Vitality points

All HealthyFood products are identified as VIT on your till slip. You will earn up to 15 Vitality points for each HealthyFood item to a maximum of 750 points a month. Your points are awarded according to the ratio of HealthyFood items compared to less desirable food items in your trolley.

The less desirable food product range is made up of the following food and drink types: Sweets, chocolates and ice-cream Sugary foods Biscuits Crisps Sugary drinks High fat baked and fried items

What are less desirable foods (and drinks)

A less desirable food is a food (or drink) that is high in saturated fats, trans fatty acids, added sugar, salt or refined starch. These foods are characteristically not good sources of vitamins, minerals or fibre and usually have a high calorie-density.

What are other foods

Other foods include all food which doesnt fall into the HealthyFood or the less desirable food categories. This simply means that these foods will not affect how we calculate your points when evaluating your basket and makes no reference to the nutritional value of these food items.

Example of how to earn points

Kate has just bought 50 HealthyFood items at Pick n Pay, 20 less desirable items and 20 other items. She will earn 750 Vitality points (50 x 15) for this Pick n Pay visit, as she has purchased more than two HealthyFood items for every one less desirable item.
Having more than two HealthyFood items for every less desirable food item = 15 points per HealthyFood item = HealthyFoodTM items Having one or two HealthyFood items for every less desirable item = 10 points per HealthyFood item = Other items = Less desirable items

Having less than one HealthyFood item for every less desirable item = 5 points per HealthyFood item

For more information

Terms and conditions apply. For more information regarding the HealthyFood benefit please call 0860 99 88 77. You can also visit www.discovery.co.za, click on Discovery Vitality go to Improve your health and click on Eat healthily.

Important points to remember when using this catalogue

Certain products in Pick n Pay stores have not been selected for the HealthyFood benefit although they may have a place in a healthy eating and exercise plan. You may continue to include some of these foods in your diet, unless advised otherwise by a registered nutrition expert. HealthyFood is not intended to replace any recommendations made by medical or nutrition experts, particularly those relating to any medical conditions. The products selected for the HealthyFood catalogue represent the best choices within each food group, and, when eaten in the recommended quantities, will all form part of a healthy balanced diet. The product selection process for Discovery Vitality HealthyFood is constantly under review and updated according to scientific and industry developments. based on clinically sound principles and up-to-date, internationally accepted dietary guidelines. No collaborations were formed with suppliers or manufacturers and items were chosen based on the evidence-based criteria, independently of the brand they represented. Any person using information contained in this catalogue does so at his or her own risk and waives any right to action against the Discovery Group of companies (Discovery) or Pick n Pay Retailers (Proprietary) Limited (Pick n Pay). Such a person indemnifies Discovery, Pick n Pay, and their employees, agents, subcontractors and suppliers against any claims for loss, damage to person or property, injury, liabilities, claims, sickness or death which may result from the use of or reliance on such information or from any other cause whatsoever suffered either by such person or by any third party.

More information
Products listed in this catalogue are subject to seasonal and supplier availability, and may only be available at certain Pick n Pay stores. The information contained in this catalogue is

Recipes
Recipes contained in this catalogue were provided by Anne Till & Associates. Photography by Dawie Verwey.

Vegetables

Steam, boil or bake

Vegetables are a good source of vitamins, minerals, fibre and phytonutrients and help to promote good health and prevent disease. The South African Food-Based Dietary Guidelines recommend that you Eat plenty of vegetables and fruits everyday. All whole fresh vegetables and herbs, as well as all plain, raw, chopped and sliced vegetables and herbs are included on the HealthyFood benefit. Fresh vegetables with spices, seasoning, flavouring, fat/ oil or sauces added are excluded from the HealthyFood benefit. Certain frozen vegetables also qualify as HealthyFood. This section lists the qualifying products.

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Vegetables

Vegetable kebabs
Skewer sticks soak in water before cooking to prevent burning 6 pineapple slices, cut into cubes 1 cup cherry tomatoes 1 medium yellow pepper, sliced into squares 1 medium red pepper, sliced into squares 6 medium baby marrows, sliced thickly 24 medium button mushrooms Marinade: 6 tbs fresh lemon juice 6 tbs balsamic vinegar 2 sprigs rosemary 4 tsp olive oil Method Turn on the grill. Place vegetables onto skewer stick. Alternate tomatoes, pineapple, peppers, baby marrows and mushrooms. Place kebabs on greased grilling pan and brush with marinade. Place under grill on the middle shelf of the oven. Grill on high for approximately 5-10 minutes. Remove from heat, turn kebabs and brush with additional marinade. Return to heat and grill for an additional 5-10 minutes. Continue to grill and re-marinade the kebabs until the vegetables are cooked. Remove from grill and serve immediately. Tips to reduce preparation and cooking time Buy already washed and chopped fruit and vegetables. Use a sharp vegetable knife when preparing the vegetables. Prepare the vegetable kebabs before hand and refrigerate, cook just before serving. Preparation time: 25 35 minutes Cooking time: 20 35 minutes

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Frozen Vegetables
Broccoli
Birds Eye Broccoli Florets Dat Schaub Broccoli Growers Broccoli Spears McCain Young & Tender Broccoli Cuts Natures Garden Broccoli Florets

Cauliflower
Birds Eye Cauliflower Florets Bravo Cauliflower Florets Dat Schaub Cauliflower Growers Cauliflower Florets McCain Young & Tender Cauliflower Florets Natures Garden Cauliflower Florets No Name Cauliflower

Brussel Sprouts
Growers Brussels Sprouts McCain Young & Tender Brussels Sprouts Natures Garden Brussels Sprouts Oerlemans Brussel Sprouts

Corn
Birds Eye Corn Kernels Dat Schaub Sweetcorn Greens Kernel Corn Growers Baby Corn Mix Growers Cut Corn Harvestime Catercraft Corn Harvestime Sweet Corn Koo Whole Kernel McCain Cut Corn McCain Harvestime Cut Corn McCain Young & Tender Super Juicy Corn Natures Garden Supersweet Corn No Name Corn Table Top Sweetcorn

Butternut
Harvestime First Vegetables Butternut Mix

Carrots
Growers Baby Carrots Growers Carrots Julienne Harvestime Baby Carrots Harvestime Diced Carrots McCain Baby Carrots McCain Diced Carrots McCain Young & Tender Baby Carrots McCain Young & Tender Carrot Julienne Natures Garden Carrots Julienne Natures Garden Chantenay Baby Carrots Natures Garden Crunchy Carrot Batons Natures Garden Tender Baby Carrots No Name Diced Carrots Oerlemans Baby Carrots
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Green Beans
Birds Eye Baby Beans Dat Schaub Green Beans Farm Frites Green Beans Greens Cut Beans Growers Cut Green Beans Harvest Of Color Catercraft Beans Harvestime Cut Beans I&J Young & Tender Sliced Green Beans McCain Combos Bean Mix McCain Cut Green Beans

Vegetables
McCain Harvestime Cut Beans McCain Sliced Beans McCain Young & Tender Sliced Green Beans Mr McGregors Cut Green Beans Natures Garden Cut Green Beans No Name Cut Green Beans No Name Sliced Beans Oerlemans Whole Green Beans Talleys Whole Beans Harvestime Peas & Baby Carrots Harvestime Peas & Cut Corn Harvestime Stew Mix Harvestime Super 6 Pack Assorted Vegetables I&J Young & Tender Spring Mix McCain Beans, Potato & Onion Mix McCain Broccoli & Cauliflower Mix McCain Butternut & Sweet Potato McCain Chunky Mix McCain Combos Cabbage Mix McCain Country Crop McCain Farmers Choice McCain Four Seasons Mix McCain Garden Mix McCain Harvestime Country Mix McCain Harvestime Stew Mix McCain Harvestime Farmers Choice McCain Harvestime Mixed Vegetables McCain Harvestime Peas & Corn McCain Hawaiian Mix McCain Mexican Mix McCain Mixed Vegetables McCain Peas, Carrots & Corn McCain Quick Mix McCain Roast It Mediterranean Mix McCain Steam It Broccoli, Carrots & Corn McCain Steam It Broccoli, Cauliflower & Marrow McCain Steam It Cauliflower, Carrots & Peas McCain Super Six Pack Vegetables McCain Vegetables Value Mix McCain Weigh-Less Mixed Vegetables

Mixed
Birds Eye Carrots, Cauliflower & Broccoli Chunks Birds Eye Mixed Vegetables Birds Eye Peas, Carrots & Cauliflower Chunks Bravo Mixed Vegetables Dat Schaub Mixed Vegetables Farm Frites Mix Vegetables With Corn Farmgirl Country Mix Farmgirl Homestyle Mix Farmgirl Seasonal Mix Farmgirl Vegetables Medley Farmgirl Veggie Mix Golden Harvest Mixed Vegetables Golden Harvest Seasonal Vegetables Greens All Seasons Mix Greens Mixed Vegetables Growers Cauliflower & Broccoli Growers Cauliflower, Broccoli & Carrots Growers Country Mix Growers Homestyle Mix Growers Mixed Vegetables Growers Potjiekos Mix Growers Stew Mix Vegetables Harvestime Country Mix Harvestime Mixed Vegetables

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McCain Young & Tender Peas & Baby Carrot McGregors Country Mix McGregors Mixed Vegetables McGregors Stew Vegetables Natures Garden Peas Natures Garden Casserole Vegetables Natures Garden Cauliflower & Broccoli Florets Natures Garden Country Mix Natures Garden Vegetables Natures Garden Hearty Roasting Vegetables Natures Garden Mediterranean Roasting Vegetables Natures Garden Mixed Vegetables Natures Garden Seas Select Vegetables Natures Garden Steam Classic Vegetables Natures Garden Steam Country Vegetables Natures Garden Sweet Corn & Garden Peas Natures Garden Sweet Potato & Butternut Batons No Name Farmstyle Vegetables No Name Mixed Vegetables No Name Seasonal Mix Oerlemans Mixed Vegetables PnP Butternut & Sweet Potato Chunks PnP Country Crisp Mix Vegetables PnP Mange Tout & Mini Corn PnP Roasting Vegetables Mix Table Top Seasonal Mix

Peas
Birds Eye Peas Bravo Peas Dat Schaub Garden Peas Golden Pride Garden Peas Greens Garden Peas Growers Garden Peas Growers Mange Tout Harvestime Peas McCain Harvestime Peas McCain Peas McCain Young & Tender Baby Peas McCain Young & Tender Peas Natures Garden Juicy Baby Peas Natures Garden Tender Garden Peas No Name Green Peas No Name Peas Oerlemans Garden Peas Table Top Peas Talleys Garden Peas

Pumpkin
Growers Pumpkin Chunks McCain Pumpkin Chunks McCain Young & Tender Pumpkin Chunks Natures Garden Perfect Pumpkin Chunks

Spinach
Green Valley Chopped Spinach Growers Spinach Portions McCain Young & Tender Spinach Natures Garden Young Garden Spinach

Mushrooms
Denny Mushrooms Sliced

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Vegetables
Stir Fry
Birds Eye Chow Mein Stir Fry Growers Hawaiian Stir Fry Growers Standard Stir Fry McCain Combos Chinese Stir Fry McCain Combos Italian Stir Fry McCain Combos Mushroom Stir Fry McCain Combos Spanish Stir Fry McCain French Stir Fry McCain Hawaiian Stir Fry McCain Oriental Stir Fry McCain Thai Stir Fry Natures Garden French Stir Fry Natures Garden Hawaiian Stir Fry Natures Garden Thai Stir Fry Natures Garden Traditional Stir Fry Ortaggi Stir Fry PnP Pineapple Stir Fry PnP Oriental Stir Fry PnP Seasonal Stir Fry PnP Fusion Stir Fry PnP Vegetables Stir Fry

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Creamy yoghurt and herb dressing

cup / 125 ml fat-free plain yogurt 1 tbs / 15 ml reduced-fat mayonnaise 2 tsp / 10 ml smooth dijon mustard 1 small clove garlic, crushed milled pepper to taste 1-2 tbs / 15 - 30 ml chopped chives 1 tbs / 15 ml white balsamic vinegar Method Mix the dressing ingredients together. Adjust the seasoning to taste and store in a sealed glass jar in the fridge. Tips Drizzle over green salads, potato or pasta salads or coleslaws. Or simply use in place of butter on hot baked potatoes.

The Oaks Hawaiian Stir Fry Trishas Baby Vegetables Stir Fry Vegeworth Chinese Stir Fry Vegeworth Hawaiian Stir Fry Vegeworth Julienne Stir Fry Watties Chinese Wok Watties Malaysian Wok Watties Vietnamese Wok

Sweet Potato

Growers Sweet Potatoes McCain Young & Tender Sliced Sweet Potato Natures Garden Sweet Potato Chunks

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Vegetables

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Fruit

The goodness of fruit

Fruit is a good source of vitamins, minerals, fibre and phytonutrients and helps to promote good health and prevent disease. The South African Food-Based Dietary Guidelines recommend that you Eat plenty of vegetables and fruits everyday. All whole fresh fruit and plain, raw, cut or sliced fresh fruit is included on the HealthyFood benefit provided that it does not have any sugar, flavouring or other ingredients added. Certain frozen, tinned and dried fruit also qualify as HealthyFood. This section lists the qualifying products.

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Fruit

Red grape minted fruit salad

30 medium red grapes, halved 2 medium mangos, chopped 4 medium kiwi fruit, sliced 4 tsp fresh mint, chopped 2 cups fat free vanilla yoghurt Method

Mix all of the fruit and the fresh mint together, and serve in an attractive bowl with fat-free vanilla yoghurt.
Tips to reduce preparation and cooking time

Apricots
Almans Apricots Best Foods Dried Apricots Best Nuts Turkish Apricots Big Nuts Turkish Apricots Big Nuts Apricots Haddar Apricot Halves Melissas Sundried Royal Apricots Montagu Turkish Apricots Namib Dried Fruit Turkish Apricots Natures Choice Dried Apricots Nuts About Fruit Dried Turkish Apricot Pick n Mix Choice Royal Apricots PnP Turkish Apricots PnP Snack Pack Apricots PnP Turkish Apricots Safari Malatya Apricots
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Buy already chopped fruit. Prepare the fruit salad ahead of when it is needed.
Preparation time: 15 30 minutes

Dried Fruit
Apples
Big Nuts Apple Rings Namib Dried Fruit Apple Rings PnP Dried Apples Safari Apple Rings Choice Seeberger Apple Rings

Safari Apricots Royal Choice Seeberger Soft Apricots Selwyn Segal Dried Apricots Kosher Sweet Land Turkish Apricots Taste Of Nature Apricots

Fruithall Cranberries Health Connection Sweet Dried Cranberries Natures Choice Dried Cranberry PnP Cranberry Seeberger Cranberries Supa Snax Cranberries

Bananas
Almans Banana Strips Big Nuts Banana Strips Denova Dried Banana Fruithall Banana Strips Nuts About Fruit Dried Banana Wensleydale Banana

Currants
Nam Dried Fruit Currants Pick n Mix Currants Choice Safari Currants Choice Wensleydale Currants

Berries
Almans Blueberries Almans Goji Berries Almans Mixed Berries Best Nuts Goji Berries Big Nuts Goji Berries Health Connection Wholefoods Goji Berries PnP Goji Berries Supa Snax Goji Berries

Dates
Almans Pitless Dates B L Distributors Dates Pitted Best Foods Dates Best Foods Red Dates Best Nuts Dates Pitted Big Nuts Dates Unpitted Deglet Nour Dates Eat Me Soft Dates Fruits Of Desert Dates Kinneret Dates Medjool Dates Montagu Pitted Dates Namib Dried Fruit Dates Pitted Natures Choice Iranian Dates Natures Choice Medjool Dates Natures Choice Organic Dates Nourishing Dates Pitted Nuts About Fruit Dates Pitted

Cherries
Namib Dried Fruit Whole Red Cherries

Cranberries
Almans Cranberries Best Nuts Cranberries Big Nuts Cranberries Droegenot Cranberry
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Fruit
PnP Mix Pitted Dates PnP Pitted Dates Royal Baking Snack Dates Safari Dates Pitted Safari Sun Dried Dates No Pips Spice Mecca Loose Egyptian Dates Spice Mecca Mazafatti Spice Mecca Sayer Pitted Dates Spice Mecca Unpitted Dates Super B Pitted Dates Trumps Pitted Dates Vaadi Dates

Fruit Rolls, Assorted

Almans Dried Fruit Mango Betty Crocker Fruit Roll Ups Strawberry Big Nuts Apricot Roll Big Nuts Banana Roll Big Nuts Fruit Punch Roll Big Nuts Granadilla Roll Big Nuts Guava Roll Big Nuts Litchi Roll Big Nuts Mango Roll Big Nuts Marula Roll Big Nuts Naartjies Roll Big Nuts Peach Roll Big Nuts Strawberry Banana Roll Droegenot Guava Roll Droegenot Strawberry Delight Roll Lilly White Guava Roll Melissas Sundried Apricot Roll Melissas Sundried Fig Roll Melissas Sundried Nectarine Roll Melissas Sundried Peach Roll Melissas Sundried Pear Roll No Name Fruit Roll Apricot No Name Fruit Roll Guava No Name Fruit Roll Peach PnP Apricot Roll PnP Fig Roll PnP Guava Roll PnP Mango Roll PnP Peach Roll PnP Pear Apricot Roll
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Figs
Almans Figs B L Distributors Dried Figs Big Nuts Dried Figs Melissas White Genoa Figs Natures Choice Dried Figs Nuts About Fruit Dried Figs PnP Dried Figs Produce PnP Figs Safari Sun Dried Smyrna Figs Sweet Land Dried Figs

Fruit Bars, Assorted

Safari Just Fruit Bars Sugar Free Safari Just Fruit Bars Apricot Safari Just Fruit Bars Berry Safari Just Fruit Bars Litchi Safari Just Fruit Bars Peach

Produce PnP Guava Roll Safari Banana Roll Sugar Free Safari Berry Roll Sugar Free Safari Fruit Roll Apricot Safari Fruit Roll Guava Safari Fruit Roll Mango Safari Fruit Roll Peach Safari Fruit Roll Prune Safari Peach Roll Sugar Free Tanlet Dry Fruit Apricot Roll Tanlet Dry Fruit Guava Roll Tanlet Dry Fruit Litchi/Banana Roll Tanlet Dry Fruit Mango Roll Tanlet Dry Fruit Peach Roll Tiffany Date Roll Tiffany Fig Roll

Mango
A.N Mango Slices Almans Dried Mango Big Nuts Mango Denova Dried Mango Fruithall Mango Strips Health Connection Mango Namib Dried Fruit Dried Mangos Namib Dried Fruit Mango Strips Natures Choice Dried Mango Nuts About Fruit Dried Mango Nuts & Fruit 4 You Mango Strips PnP Dried Mango PnP Mango Slices PnP Sulphur Free Mango Safari Dried Mangos Seeberger Mango Strips Supa Snax Dried Mango Sweet Land Dried Mango Taste Of Nature Mango Fruit Wensleydale Mangos

Grapes
Eagle Dry Grapes

Guava
Almans Dried Guava Round Almans Guava Flakes Big Nuts Guava Rings Chankwakwa Sundried Guava Nuthouse Guava Slices Nuts About Fruit Dried Guavas PnP Dried Guava Sweet Land Guava Taste Of Nature Fruit Package Guava

Mixed Fruit
Big Nuts Mixed Fruit Salad Big Nuts Tropical Fruit Salad Fruithall Mixed Dried Fruit Namib Mixed Dried Fruit Natures Choice Mixed Dried Fruit Nuts & Fruit 4 You Mix Dried Fruit Pick n Mix Safari Fruit Salad Choice Pick n Mix Safari Mix Fruit PnP Dried Tropical Fruit Salad

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Fruit
PnP Fruits of Africa PnP Jungle Mix PnP Just Fruit Tropical PnP Mixed Dried Fruit PnP Mixed Fruit Salad PnP Snack Pack Papaya & Pineapple PnP Tropical Fruit Mix Pouyoukas Tropical Fruit Mix PnP Dried SA Fruit PnP Mixed Fruit PnP Topical Fruit Salad Safari Cape Fruit Mix Safari Choice Fruit Salad Safari M D F Cubes Assorted Safari Mixed Dried Fruit Supa Snax Mediterranean Mix Supa Snax Seasonal Fruit Salad Sweet Land Dry Tropical Fruit Salad Sweet Land Jungle Mix Taste of Nature Tropical Fruit Lilly White Peeled Peach M&R Marketing Peaches Safari Melissas Sundried Peaches Montagu Sundried Peeled Peaches Montagu Unpeeled Peaches Namib Dried Fruit Choice Peaches Namib Dried Fruit Peeled Peaches No Name Peaches Peeled Nuts About Fruit Dried Peaches Pick n Mix Cling Peaches Choice Pick n Mix Elberta Peaches Choice PnP Dried Cape Peaches PnP Dried Cling Peaches PnP Dried Peaches PnP Peaches Peeled Safari Cling Peaches Safari Elberta Peaches Choice Safari Peaches Nectarines Choice Safari Sun Dried Peeled Peaches Selwyn Segal Dried Cling Peach Kosher Selwyn Segal Dried Dessert Peach Kosher Sweet Land Dried Cape Peaches Taste of Nature Peaches

Nectarines
Melissas Sundried Nectarines

Papaya
Big Nuts Papaya Dried Nuts About Fruit Dried Paw-Paw

Pears
Almans Pears Big Nuts Pears Droegenot Pears Melissas Sundried Pears Namib Dried Fruit Pears
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Peaches
Almans Cling Peaches Best Nuts Cape Peach Big Nuts Cape Peach

Pick n Mix Pears Choices PnP Dried Pears Safari Pears BC Choice Safari Pears Snack Pack Selwyn Segal Dried Pears Kosher

Nuts About Fruit Prunes Pick n Mix Prunes Choice PnP Dried Prunes PnP Snack Pack Prune Safari Prunes Choice Safari Prunes Pitted Safari Prunes Snack Pack Seeberger Soft Prunes

Pineapple
Almans Pineapple Big Nuts Pineapple Rings Denova Dried Pineapple Droegenot Pineapple Rings Fruithall Pineapple Rings Natures Choice Pineapple Nuts About Fruit Dried Pineapple PnP Pineapple Rings Wensleydale Pineapple

Raisins
Almans Raisins Best Nuts Raisins Jumbo Big Nuts Seedless Raisins Mayil Dried Raisins Melissa Raisins Secs Melissas Hanepoot Stalk Raisins Montagu Mixed Seedless Raisins Namib Dried Fruit Raisins T S Namib Dried Fruit Seedless Raisins Natures Choice Organic Jumbo Raisin Natures Choice Raisins Natures Choice Thompson Seedless Raisin Orient Raisin Sec Pick n Mix Raisins PnP Giant Raisin Unsalted PnP Raisins PnP Seedless Raisins PnP Snack Pack Jumbo Raisin & Sultana Produce PnP Panned Raisins

Pomegranate
PnP Dried Pomegranates

Prunes
Almans Prunes Best Nuts Prunes Pitted Big Nuts Prunes Pitted Big Nuts Prunes Unpitted Cape Fruit Prunes Droegenot Prunes Maitre Prunille Prunes Soft Pitted Montagu Pitted Prunes Namib Dried Fruit Choice Prunes Namib Dried Fruit Prunes Natures Choice Dried Prunes
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Fruit
Produce PnP Raisins Stalk Safari Datal Raisins Safari Hanepoot Raisins Choice Safari Hanepoot Raisins Snack Pack Safari Mixed Raisins Safari Raisins Safari Seeded Raisins Choice Safari TS Raisins Choice Safari TS Raisins Snack Pack Vahine Raisins Blonds Vahine Raisins Corinthe Wensleydale Raisins

Apricots
Goldcrest Apricot Halves John West Apricot Halves in Natural Juice Naturlite Apricot Halves No Name Apricot Halves PnP Apricot Halves Weigh-Less Apricot Halves

Fruit Cocktail
Naturlite Fruit Cocktail Naturlite Fruit Salad No Name Fruit Cocktail Rhodes Fruit Cocktail in Juice Weigh-Less Fruit Cocktail Weigh-Less Fruit Salad

Sultanas
Almans Sultanas Best Foods Golden Sultanas Best Foods Sultanas Raisins Big Nuts Sultanas Namib Dried Fruit Sultanas Bleached Pick n Mix OR Sultanas PnP Sultanas Safari Golden Sultanas Choice Safari OR Sultanas Choice

Other
John West Mandarin Orange in Natural Juice Naturlite Grapefruit Segment Naturlite Guava Halves in Fruit Juice Rhodes Fruit Trio in Juice

Tinned Fruit
Apples
Goldcrest Pie Apples No Name Pie Apple Slices PnP Pie Apple Segments PnP Apple Rings

Peaches
Naturlite Peach Slices No Name Peach Halves No Name Peach Slices Rhodes Peach in Juice Rhodes Peach Slices in Juice Weigh-Less Peach Halves Weigh-Less Peach Slices

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Pears
Goldcrest Baby Pears John West Pear Halves in Natural Juice Naturlite Pear Halves No Name Pear Halves No Name Sliced Pears Weigh-Less Pear Halves

Frozen Fruit
Hillcrest Assorted Berries Hillcrest Blackberries Hillcrest Blueberries Hillcrest English Gooseberries Hillcrest Raspberries Hillcrest Redcurrants PnP Frozen Blueberries

Pineapple
Naturlite Pineapple Rings Rhodes Pineapple in Juice Weigh-Less Pineapple Piece in Juice Weigh-Less Pineapple Pieces Weigh-Less Pineapple Rings in Juice

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Fruit

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Carbohydrate-rich foods

Boost your energy levels

Carbohydrate-rich foods are a source of readily available energy for the body. Wholegrain and high fibre carbohydrates are best because, in addition to fibre, they provide vitamins, minerals, antioxidants and phytonutrients. This section lists the qualifying carbohydrate-rich foods.

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Carbohydrate-rich foods

Sardines on rye toast

4 slices rye bread, toasted 12 llets sardines, canned in tomato sauce 1 medium avocado pear, sliced 2 tbs coriander, fresh, for garnish Pesto: 1 clove garlic, crushed 2 tbs olive oil 2 tbs pine nuts 2 tbs basil, fresh 4 tsp lemon juice, fresh Method Place the pesto ingredients into a blender and blend until it forms a paste. Spoon the mashed sardines onto the toasted rye bread. Top the rye toast and sardines with sliced avocado pear and pesto. Garnish with freshly chopped coriander and enjoy. Tips to reduce preparation and cooking time

Bread
Granary
PnP Granary Bread PnP Granary French Bread PnP Farmstyle Granary Bread PnP Granary Fruit Loaf PnP Granary Nutty Loaf PnP Granary Sunflower Loaf PnP Natural Granary Bread PnP Granary Bagel PnP Granary Rolls PnP Wholewheat Granary Loaf

Buy sliced rye bread to reduce preparation time. Make extra pesto which can be stored in the fridge and used as a topping when desired.
Preparation time: 10 20 minutes

Rye
Albany Ultima Rooibos Rye Brown Bread

Astoria Buttermilk Rye Loaf Astoria Light Rye Loaf Astoria Light Rye Round/Oval Astoria Linseed Rye Bread
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Astoria Pumpkin Seed Rye Sliced Astoria Toasted Sesame 3-Grain Rye Astoria Wheat Free Cashew Nut Rye Astoria Wheat Free Pecan Nut Rye Astoria Wholewheat Rye Loaf Bake It Easy 100% Rye Bread Bake It Easy 50% Rye Bread Bake It Easy Munchen Rye Rolls Bread Stop-B/Use Rye Bread Bretzinger Bake 7 Grain Rye Bread Buttercup Bakery 100% Rye Bread California Sour Rye Delba Pumpernickel Bread Delba Rye Bread G&G Rye Bread Goosebumps Rye Rolls Lifestyle 100% Rye Loaf Lifestyle Lite Rye Loaf Lifestyle Pain Au Lev Rye Lifestyle Pain Au Lev Rye Rolls Lifestyle Pain Au Lev Seed Rye Pema Pumpernickel PnP Africa Bread Pain Au Lev Caraway Rye Bread PnP Austrian Rye PnP Berliner Sliced Rye PnP Fruit Nut Rye Bread PnP Fruit Seed Rye Bread PnP German Rye Bread PnP Gluten Free Rye Bread PnP Landbrott Sliced Rye PnP Lifestyle Pan Au Rye Bread
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PnP Munich Rye PnP Nutri Light Rye PnP Pain Au Lev Rye PnP Rye Bagels PnP Rye Baguette PnP Rye Bread PnP Rye Rolls PnP San Francisco Rye Bread PnP San Francisco Rye Rolls PnP Seeded Rye Bread PnP Sour Rye Baguette PnP Sourdough Rye Baguette PnP Vienna Rye Loaf PnP Volkorn Rye Bread PnP Wheat Free Pure Rye South Bakels Scandinavian Dark Rye Bread South Bakels Scandinavian Rye Bread Support Bakery Pain Au Lev Seed Rye Support Bakery Pain Au Lev Rye Support Bakery Rye Sour Baguette Support Bakery Rye Sour Rolls

Seeded
Albany Olde Cape Seed Loaf Albany Ultima Seeded Brown Bread Albany Superior Low GI Seed Bread Astoria Linseed Sliced Astoria Wholewheat Seeded Loaf Britos Traditional Seed Loaf Duens Brown Homemade Seed Loaf Hansa Sunflower Seed Long Loaf Nizza Foods Farmstyle Seed Loaf

PnP Linseed Rye Bread

Carbohydrate-rich foods
PnP Africa Multi Seed Rolls With Pumpkin Seeds PnP Africa Multi Seed Rolls PnP Apito Sunflower Seed Bread PnP Farmstyle Seed Loaf PnP Five Seed Loaf PnP Grain Seed Bread PnP Health Seed Bread PnP Hildas Seed Loaf PnP Lifestyle Seed Loaf PnP Low GI Multi Seed Bread PnP Multi Seed Loaf PnP Multi Seed Rolls PnP Nut & Seed Bread PnP Pumpkin & Seed Rolls PnP Seed Bread PnP Sunflower Bread S W Bakeries Seed Loaf Sliced Sasko Low GI Seed Loaf Sasko Low GI Seeded Buns Sunbake Cape Seed Loaf Sunbake Fruited Seed Loaf Support Bakery Seed Loaf Wheat Free Sunflower Seed

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Other Breads
Albany Ultima Multigrain Brown Bread

Blue Ribbon Premium One Crushed Wheat Blue Ribbon Super Wholegrain Bread Blue Ribbon Wholegrain Sliced Bread Blue Ribbon Wholegrain Unsliced Bread Daybreaker Crushed Wheat Bread Duens Brown Crushed Wheat Sandwich Bread Duens Dumpy Wholewheat Bread Good Morning Brown Wholegrain Bread Goosebumps Wheat Bagels Goosebumps Wholewheat Buns Goosebumps Wholewheat Subs Just Bread Long Life Wholewheat Bread Lifestyle Wholegrain Cottage Loaf Lifestyle Wholegrain Pita Mello Seeded Wholewheat Bun Mello Traditional Wholewheat Bread Old El Paso Wholegrain Tortillas PnP Crushed Wheat Granary PnP Family Brown Wholegrain Loaf PnP Traditional Wholegrain Baguette PnP Traditional Wholegrain Rolls PnP Wholewheat Braai Rolls PnP Wholewheat Hot Dog Rolls Quality Driven Wholewheat Bread Richs Wheat Kaiser Roll Richs Wheat Sub Roll Sasko Crushed Wheat & Bran Bread

Albany Olde Cape Health Low GI Blue Ribbon Brown High-Fibre Bread Delba 4 Grain Bread PnP Country Health Bread PnP Energy Health Bread PnP Farm Bread PnP Farmstyle Muesli Bread PnP Hi-Fibre Loaf PnP Low GI Bread

Wholewheat/wholegrain
Albany Everyday 100% Smooth Wholegrain Bread Albany Olde Cape Wholegrain Bread Albany Standard Wholegrain Bread Albany Super Wholegrain Bread Albany Super Wholewheat Brown Bread Sliced Albany Super Wholewheat Brown Unsliced Bread Anat Wholewheat Pita Bread Astoria Gluten Free Multi Grain Bread Astoria Tafelbrot & Wholewheat Astoria Wheat Free Wholegrain B.B Bakery Wholegrain Standard Sliced Bread Blue Ribbon Big One Wholewheat Bread Blue Ribbon Nutty Wheat Sliced Dumpy
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Carbohydrate-rich foods
Sasko Daybreaker Brown Wholegrain Bread Sasko Dumpy Wholewheat Low GI Bread Sasko Sam Bread Wholewheat Sliced Sasko Sam Bread Wholewheat Unsliced Sasko Sam Crushed Wheat Rolls Star Dumpy Wholegrain Bread Star Vital Wheat Bread Sunbake Crushed Wheat Sunwheat Sunbake Farmstyle Crushed Wheat Sliced Sunbake Wholewheat Rolls Superior Wholewheat Bread Tsitsikamma Wholewheat Dark Bread Tsitsikamma Wholewheat Light Bread Uncle Salies Wholewheat Bread Weigh-Less Wholewheat Wraps The Snack Tree Multi Grain Corn Wafers Vital Corn Cakes

Crackerbreads and Crispbreads

Burger Crispbread Classic Burger Crispbread Delicacy Burger Crispbread Milk Burger Crispbread Sesame Finn Crisp 5 Wholegrains Finn Crisp Caraway Thin Crispbread Finn Crisp Dark Caraway Crispbread Finn Crisp Dark Thin Crispbread Finn Crisp Multigrain Round Crispbread Finn Crisp Multigrain Thin Crispbread Finn Crisp Original Round Crispbread Finn Crisp Original Thin Crispbread Finn Crisp Sesame & Fibre Pyotts Crackerbread Rye Ryvita Crispbread Dark Rye Ryvita Crispbread Original Ryvita Crispbread Sesame Wasa Crispbread Delikatessen Wasa Crispbread Fibre Wasa Crispbread Lite Rye Wasa Original Crispbread

Crackers
Corn-Based
Real Foods Corn Thins Cracked Pepper & Lemon Real Foods Multigrain Corn Thins Real Foods Original Corn Thins Real Foods Sesame Corn Thins Real Foods Rye & Caraway Corn Thins Real Foods Soya & Linseed Corn Thins The Snack Tree Original Corn Wafers

33

Matzos
Manischewitz Wholewheat Matzos

Cereals
Alpen Nutrific Bokomo Bran Flakes Bokomo Right Start Multigrain Flakes Bokomo Weet Bix Salt & Sugar Free Bokomo Weet-Bix Bokomo Weet-Bix Flakes Original Kelloggs All-Bran Flakes Nabisco Post Shredded Wheat Nestle Shredded Wheat Original PnP Bran Flakes PnP Shredded Bran Post Grape Nuts Post Shredded Wheat Original Thistlewood Toasted Muesli with Cranberries Low GI Muesli Vital Original High Fibre Muesli Weetabix Wholewheat Cereal

Melba Toast
PnP Melba Toasted Rye & Caraway

Rice Cakes
Snack Tree Rice Cakes Brown Unsalted Snack Tree Rice Cakes White Unsalted

Porridges
Mabela and Mabele
Bokomo Maltabella Regular King Foods Mabele Meal Coarse King Foods Mabele Meal Fine Mabele Sun Meal Megastar Mabele Meal Monati Mabela Meal Super Monati Mabela Meal Super Fine Monati Super Mabela Meal Fine Monati Super Mabela Meal
34

Carbohydrate-rich foods
O.T.K Mabella PnP Mabele Fine Segarona Mabela Sunray Mabela Course Sunray Mabela Fine Supa Value Mabele Fine Swazi Mills Mabele Meal Swift Mabella Fine Emandla Maize Meal Special Family Joy Yellow Maize Meal First Farinha De Milho Five Star Maize Meal Special Flor Bela Farinha De Trigo Goal Maize Meal Special Impala Maize Meal Impala Maize Meal Special Induna Maize Meal Special Ingwazi Sifted Maize Meal Ingwe Mealie Meal Inkanyezi Maize Meal Special Iwisa Braaipap Iwisa Maize Meal Iwisa Maize Meal Super King Foods King Korn Maize Malt Ligugu Maize Meal Special Mealile Breakfast Meal Mealile Breakfast Superfine Mealile Insembe Maize Grits Mealile Roller Meal Meme Mahangu Mixed Meme Mahangu Pure Moja Super Maize Meal Mothers Delight Extra Super Maize Meal Mothers Pride Breakfast Meal Mpongwe Maize Meal Mpongwe Mealie Meal Mpongwe Roller Mealie Meal Namib Braaipap

Maize Meal
Amandla Maize Malt A1 Maize Meal Special A1 Super Maize Meal Ace Braaipap Ace Cream of Maize Ace Maize Meal Bakpro Maize Meal Unsifted Blue Bird Maize Meal Blue Bird Maize Meal Special Blue Bird Maize Meal Super Bokomo Maize Meal Bokomo Maize Meal Sifted Bokomo Maize Meal Special Bokomo Special Maize Meal Bokomo Super Fine Maize Meal Chai Super Maize Meal Champion Cream of Maize Chimanga Changa Breakfast Meal Chimanga Changa Roller Meal Eagle Maize Meal Emandla Braaipap Emandla Maize Meal

35

Namib Mills Maize Meal Unsifted Namib Sun Maize Meal Sifted No 1 Simba Breakfast Meal No 1 Simba Roller Meal No Name Maize Meal Super Nyala Maize Meal Nyala Maize Meal Super O.T.K Braaipap Olympic Milling Maize Meal Olympic Milling Roller Meal Peoples Pride Roller Meal PnP Maize Meal PnP Super Maize Meal Precotta Maize Meal Premier Braaipap Pride Braaipap Pride Maize Meal Super Pride Super Yellow Maize Meal Safari Braaipap Special 1 Maize Meal Star Breakfast Meal Star Roller Meal Supa Value Maize Meal Super Super B Maize Meal Super Goal Maize Meal Super Sun Maize Meal Super Sun Super Maize Meal Super White Maize Meal Tafelberg Maize Meal Tafelberg Maize Meal Super Thuso Maize Meal Special Tiger Braaipap
36

Top Score Farinha De Milho Top Score Maize Meal Top Score Maize Meal Sifted Top Score Maize Meal Super Top Score Maize Meal Super Sifted Top White Maize Meal Super Tops Maize Meal Special Universal Mill Emandla Maize Meal Vita Braaipap Vita Maize Meal Sifted Wensleydale Mealie Meal Westra Maize Meal Special White Star Maize Meal White Star Super Maize Meal Yarona Maize Meal Special Natures Choice Fine White Mealie Meal

Oats and Oat Bran

Heartland Hi-Fibre Oats Atwells Rolled Oats Bokomo Quick Cooking Oats Bokomo Regular Oats Health Conection Rolled Oats Heartland Organic Luxury Oats Heartland Original Instant Oats Heartland Quick Oats Jungle Oat Bran Jungle Oats Jungle Oats with Cinnamon Mornflake Jumbo Oats

Carbohydrate-rich foods
Nature Source Super Quick Morning Oats Natures Choice Coarse Oat Bran Natures Choice Oatmeal Natures Choice Organic Rolled Oats Natures Choice Rolled Oats Natures Source Super Quick Morning No Name Oats Organic World Oats Flakes PnP Oat Bran Pouyoukas Quick Cooking Oats Pouyoukas Rolled Oats Safa Quick Cooking Oats Scotts Porridge Oats Simply Cereal Oat Bran Simply Cereal Traditional English Oats Supa Value Oats Tiger Oatmeal Tiger Oats

Wholegrains
Local and international dietary guidelines recommend choosing wholegrain, high fibre foods. To get the most of wholegrains, half of the grains you eat should be wholegrains. All plain, raw, wholegrains, including pearled barley, whole wheat, buckwheat, bulgar wheat, millet, quinoa, spelt, sorghum, popcorn kernels and rolled oats are included on the HealthyFood benefit. Any wholegrains that have salt, spices, seasoning, flavouring or fat added are excluded from the HealthyFood benefit. This section lists the qualifying wholegrain HealthyFoodTM products.

Barley
Health Connection Barley Flakes Imbo Barley Lion Pearl Barley Pouyoukas Pearly Barley Tiger Pearl Barley

Other Porridges
Amandla G.S. Malt Bokomo Kreemy Meel Jungle Taystee Malt Jungle Taystee Wheat Bran Jungle Taystee Wheat Maize Jungle Taystee Wheat Regular Monati Supertieng Natures Choice Seven Grain Porridge

Buckwheat
Natures Choice Buckwheat Kasha Organic Natures Choice Buckwheat Whole Organic World Dehusked Buckwheat

37

Bulgar wheat
Atwells Crushed Bulgar Wheat Health Connection Bulgar Wheat Natures Choice Bulgar Wheat Pouyoukas Bulgar Wheat Shogun Bulgar Wheat

Sunray Popcorn Supa Valu Popcorn Swazi Mills Popcorn Swazi Yellow Popcorn Taj Mahal Popcorn Vahine Mais Popcorn Yezyani Popcorn

Millet
Health Connection Dehusked Millet

Quinoa
Natures Choice Organic Quinoa Grain Pouyoukas Quinoa Pouyoukas Quinoa Bran Wensleydale Quinoa

Popcorn
777 Popcorn Almans Popcorn Beano Popcorn Best Foods Popcorn Brennco Popcorn Crossbow Popcorn Farmers Popcorn Imbo Popcorn Jumbo Popcorn Seed Kos Vir Afrika Popcorn Lins Popcorn Lion Popcorn Superpop Megastar Popcorn Natures Choice Popcorn No Name Popcorn Paddy Popcorn Standa Popcorn Seeds Sunny Popcorn

Sorghum
Milray Sorghum Meal

Spelt
Natures Choice Spelt Flakes

Wheat Germ & Digestive Bran

Agrino Wheat Attwells Digestive Bran Atwells Wheat Germ Atwells Wheat Kernels Bakpro Digestive Bran Health Connection Digestive Bran Health Connection Wheat Germ Key 4 Health Wholewheat

38

Carbohydrate-rich foods
Lu Digestive Bran Mega Star Samp Digestive Bran Namib Mills Health Bran Natures Choice Digestive Bran Natures Choice Wheat Germ Pouyoukas Crushed Wheat Pouyoukas Digestive Bran Pouyoukas Wheat Germ Fresh Pouyoukas Wholewheat Kernels Sasko Bran Digestive Wheat Sasko Digestive Bran Snowflake Digestive Bran Vegmoflora Wheat Wensleydale Digestive Bran

Other Starchy Foods

All plain, raw couscous, samp and beans, samp, polenta and semolina are included on the HealthyFood benefit. Any couscous, samp and beans, samp, polenta and semolina that has salt, spices, seasoning, flavouring or fat added are excluded from the HealthyFood benefit. This section lists the qualifying starchy food HealthyFood products.

Couscous
Asif Real Couscous Attwells Couscous Bacchini Couscous Bacchini Couscous Organic Durum Wheat Bacchini Couscous Organic Wholewheat Cook Me Couscous Dairi Couscous Wholewheat Mix Diari Couscous Ducros Couscous Filiz Couscous Granoro Couscous Marrakech Couscous Natures Choice Couscous Osem Real Couscous Paddy Kouskous Panzani Regia Couscous
39

PnP Organic Wholewheat Couscous Pouyoukas Couscous Pouyoukas Wholewheat Couscous Primoro Couscous Medium Grain Savion Home Style Couscous Plain Spice & Allthings Couscous Plain Tipiak Couscous Tipiak Graine Couscous Tipiak Organic Whole

Iwisa Samp Magic Samp Mega Star Samp Noordfed Samp PnP Samp Pride Samp Swazi Mills Samp Swift Samp Tafelberg Maize Samp Universal Mill Samp Westra Samp Samp & Beans Brennco Samp & Sugar Beans Crossbow Samp & Beans Home Choice Samp & Beans Imbo Samp & Sugar Beans Koo Samp & Beans Original Lion Samp & Beans Magic Samp & Beans Magic Sugar Beans Megastar Samp & Beans Swift Samp & Beans

Polenta
Attwells Polenta Bramatta Maize Polenta Health Connection Polenta La Grande Ruota Polenta Traditional Natures Choice Mealie Meal Polenta Nicoli Polenta Bianca Come Una Nicoli Polenta Svelta Organic World Polenta Whole Grains Pouyoukas Polenta Maize Grits Tipiak Polenta

Samp
Ace Maize Samp Ace Samp Banja Samp Chai Samp Champion Samp Chobe Samp Diamond Samp Induna Maize Samp Induna Samp Invicta Samp
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Semolina
Blue Ribbon Semolina Golden Cloud Semolina Snowflake Semolina Snow White Semolina

Stampkoring
Imbo Stampkoring Lion Stampkoring

Carbohydrate-rich foods

Ostrich spaghetti bolognaise

1 tbs / 15 ml olive oil 2 crushed garlic cloves 1 nely chopped onion 500 g ostrich mince 2 peeled and grated carrots 1 chopped celery stalk 1 x 410 g can chopped tomatoes 1 tbsp /15 ml stock powder 20 g tomato paste 1 tsp / 5 ml sugar 1 cup / 250 ml water Method

Pasta and Noodles

All plain, uncooked pasta (including wholewheat and maize pasta) and noodles (including egg noodles and rice noodles) qualify as HealthyFood. Any pasta or noodles that have salt, spices, seasoning, flavouring or fat added are excluded from the HealthyFood benefit.

Heat the olive oil in a large pot. Add the garlic and onions to the pot and fry for 2 minutes. Add mince and brown for 5 minutes, stirring continuously to avoid the mince clumping together. Add the carrots and celery and cook for a further 3 - 4 minutes. Pour in the tomatoes, stock powder, tomato paste, sugar and water. Bring to the boil, reduce the heat, cover and simmer gently for 30 minutes. Serve with a sprinkling of chopped fresh parsley on top of wholewheat spaghetti, baked potatoes, mashed sweet potato or brown rice.

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Rice
The South African Food-Based Dietary Guidelines recommend that you make starchy foods the basis of most meals. Starchy foods should as far as possible be unrefined and/or high in fibre. Rice falls into the starchy food category. All plain, uncooked rice, including white, brown, wild, basmati, jasmine, long grain, short grain, sushi and maize rice, is included on the HealthyFood benefit. Any rice that has salt, spices, seasoning, flavouring or fat added is excluded from the HealthyFood benefit.

Not-so-naughty creamy rice pudding

1 cup / 200 g basmati rice 1.5 cup / 375 ml water 2.5 cup / 625 ml fat-free milk 0.25 cup / 60 ml sultanas 0.5 tsp / 3 ml nutmeg 1 tsp / 5 ml vanilla essence 4 tsp / 20 ml Sugalite Method

Rinse the rice, place in a saucepan and add water. Simmer over low heat until water is absorbed. Add 1 cup / 250 ml of the milk and simmer again until absorbed. Add the remaining 1.5 cups / 375 ml milk and cook again until milk is absorbed. Stir in the sultanas, nutmeg, vanilla and Sugalite to taste. Serve warm.
Tips to reduce preparation and cooking time

This dish can be made in advance and keeps in the fridge for up to 3 days. Simply reheat and serve.
Serves 4

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Carbohydrate-rich foods

43

Protein-rich foods

Eat lean protein regularly

Protein-rich foods are an important part of a healthy diet. Skinless chicken, skinless turkey, ostrich, fish and eggs are examples of protein-rich food that can be included regularly as part of a healthy, balanced diet.
44

Protein-rich foods

Zesty lemon and garlic chicken fillets

4 medium / 480 g chicken breasts, skinless 2 cloves / 4 g garlic, crushed 1 tbs / 15 ml olive oil To taste black pepper, ground Marinade: 1 tsp / 5 ml lemon rind, nely grated 2 tbs / 30 ml lemon juice, fresh 4 tsp / 20 ml olive oil 2 tsp / 10 ml origanum, fresh, nely chopped 2 tbs / 5 g parsley, fresh, nely chopped Method

Cook for about 5 - 10 minutes on each side or until cooked through and browned. Add the chopped parsley and cook for 1 3 minutes longer, and serve.
Preparation time: 10 15 minutes (Excluding marinating time) Serves 4

Place the chicken fillets into a large glass bowl and add the lemon rind, lemon juice, olive oil, origanum and garlic. Cover the bowl with cling wrap and allow the chicken to marinate for 1 2 hours in the refrigerator. Remove the chicken breasts from the marinade and set aside. Heat the olive oil in a heavy based pan. Grind black pepper over each chicken breast and place into the pan.

45

Poultry
Chicken, skinless
All skinless, fresh and frozen chicken that is plain and unseasoned, as well as plain chicken mince is included on the HealthyFood benefit. Chicken in sauces, batter, crumbs, or in pre-prepared meals and smoked, salted and processed chicken products are excluded from the HealthyFood benefit. These types of products are often high in salt, total fat and/ or saturated fat. Smoked foods may also contain nitrosamines, which are known carcinogens and may contribute to the risk of developing cancer.

Ostrich
All plain, fresh or frozen ostrich and plain ostrich mince is included on the HealthyFood benefit. All ostrich in sauces or pre-prepared meals as well as smoked, salted and processed ostrich products are excluded from the HealthyFood benefit. These types of products are often high in salt, total fat and/ or saturated fat. Diets high in these nutrients are associated with an increased risk of chronic disease.

Turkey, skinless
All skinless, fresh and frozen turkey that is plain and unseasoned is included on the HealthyFood benefit. All turkey in sauces, batter, or prepared meals as well as smoked, salted and processed turkey products are excluded from the HealthyFood benefit.

46

Protein-rich foods
Eggs
Eggs are a good source of protein and other nutrients . All whole, uncooked eggs are included on the HealthyFood benefit.

Poached egg and rosa tomato breakfast treat

4 large / 200 g eggs 2 cups / 340 g rosa tomatoes 2 tsp / 10 ml rosemary, fresh, chopped 4 slices / 140 g wholewheat high bre bread 4 tsp / 20 ml canola margarine 2 tsp / 10 ml olive oil Cooking temperature: 180 Celsius / 350 Fahrenheit / 4 Gas Mark Method

When the tomatoes are nearly ready, poach the eggs and toast the bread. Spread the margarine on the toast and top with the egg and then the tomatoes. Serve and enjoy.
Tips to reduce preparation and cooking time

Preheat the oven. Toss the rosa tomatoes together with the rosemary and olive oil in a baking tray and place the tray on the middle level in the oven. Allow the tomatoes to cook for approximately 15 20 minutes until the tomato skins split.

Instead of making poached eggs, scramble the eggs to decrease cooking time. Slice the tomatoes and microwave them to decrease cooking time. Use dried rosemary instead of fresh rosemary.
Preparation time: 5 10 minutes Cooking time: 20 30 minutes Serves 4

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Fish
All plain, whole or filleted, fresh and frozen fish that is unprocessed is included on the HealthyFood benefit. All fish in sauces, crumbs, batter, or pre-prepared meals as well as smoked, flavoured, salted, curried, pickled and processed fish products are excluded. These are often high in salt, total fat and/ or saturated fat. Diets high in these nutrients are associated with an increased risk of chronic disease. Smoked foods may also contain nitrosamines, which are known carcinogens and may contribute to the risk of developing cancer. To make sure the HealthyFood benefit is in line with current recommendations for environmental conservation, the decision was made to comply with the South African Sustainable Seafood Initiative (SASSI). So, weve only included fish species that are SASSI compliant on the HealthyFood benefit. Examples of fish which are included on the HealthyFood benefit because they are on the SASSI Green List are: Hake, Dorado, Sardines, Herring and Snoek.Examples of fish which are excluded from the HealthyFood benefit because they are on the Orange or Red Lists are: Kingklip, Geelbek (Cape Salmon); Monkfish, Red Roman, Sole, Bronze Bream and River Snapper (Red Snapper). For more information visit: www.wwfsassi.co.za
48

Certain tinned fish also qualifies as HealthyFood. This section lists the qualifying products

Tinned fish
Herring
John West Herring in Tomato Sauce Larsen Herring Kraeuter Richter Herring Fillets in Tomato Sauce Richter Herring Fillets Kraeutr/Knb Ruegen Fisch Herring Fillets in Tomato Sauce Ruegen Fisch Herring Tomato Mozare Ruegenkrone Herring Fillets in Hot Tomato Rugen Herring Fillets in Tomato Sauce Tiptop Herring Fillets in Tomato Sauce

Protein-rich foods
Mackerel
Atlantic Mackerel in Vegetable Oil Atlantic Mackerel in Tomato Sauce Curely Mackerel in Natural Oil Farmking Mackerel in Tomato Sauce Hosen Mackerel in Tomato Jasmine Mackerel John West Mackerel in Brine John West Mackerel in Oil John West Mackerel in Tomato John West Rillets Mackerel Kingfisher Mackerel in Natural Oil Kingfisher Mackerel in Tomato Sauce Leader Mackerel in Tomato Sauce Leader Mackerel in Vegetable Oil Lucky Star Jack Mackerel Hot Chilli Lucky Star Jack Mackerel in Chilli Lucky Star Jack Mackerel in Tomato Lucky Star Jack Mackerel Middlecut Lucky Star Mackerel in Chilli Lucky Star Mackerel in Tomato Maling Mackerel in Tomato Mayfair Mackerel in Olive Oil Mayfair Mackerel in Peri Peri Mayfair Mackerel in Tomato Mayfair Mackerel in Vegetable Oil Pearl Mackerel in Tomato Sauce Rugen Mackerel Fillets in Tomato Juice Rugen Pfeffer Mackerel Fillets Saldanha Jack Mackerel in Tomato Sauce Sea King Jack Mackerel Sea-Farer Mackerel in Tomato Sauce Sea-Farer Mackerel Natural Taby Mackerel in Vegetable Oil Vasco Da Gama Mackerel in Brine Vasco Da Gama Mackerel in Oil Vasco Da Gama Mackerel in Olive Oil Vasco Da Gama Mackerel in Tomato

Other
Lucky Star Middlecut Fish Manischewitz White Fish Pike Gel Ocean Fresh Smoorsnoek Petit Navire Maquereaux Tomate Petit Navire Thon Nature Petit Sale Snoek Fish Rugen Schilleriocken Saldanha Middlecut Fish Natural

Pilchards
All Seasons Pilchards in Chilli Sauce All Seasons Pilchards in Tomato Sauce Blue Diamond Pilchards in Chilli Blue Diamond Pilchards in Tomato Dora Pilchards in Chilli Dora Pilchards in Tomato Sauce Fish Eagle Pilchards in Chilli Fish Eagle Pilchards in Tomato Freedom Connection Pilchards in Chilli
49

Freedom Connection Pilchards in Tomato Glenryck Pilchards in Tomato & Chilli Glenryck Pilchards in Tomato Sauce Glenryck Pilchards Minced Lucky Star Pilchards in Chilli Sauce Lucky Star Pilchards in Tomato Sauce Lucky Star Pilchards Minced Lucky Star Pilchards Natural Mamas Pilchards Tomato Mamas Pilchards Tomato Chilli Namibia Pilchards in Chilli Namibia Pilchards in Hot Chilli Namibia Pilchards in Tomato No Name Pilchards Buffs Chilli No Name Pilchards Buffs Tomato No Name Pilchards Jits Chilli No Name Pilchards Jits Tomato No Name Pilchards Hot Chilli No Name Pilchards in Springwater No Name Pilchards in Tomato No Name Pilchards Minced No Name Skipper in Tomato Sauce Ocean Deli Pilchards in Chilli Sauce Ocean Deli Pilchards in Tomato Sauce Ocean King Pilchards Chilli Ocean King Pilchards Tomato PnP Pilchards in Hot Chilli PnP Pilchards in Tomato Sauce PnP Pilchards in Water
50

Rite Choice Pilchards in Tomato Sauce Rite Choice Pilchards in Tomato Sauce & Chilli Saldanha Pilchards in Chilli Sauce Saldanha Pilchards in Tomato Sauce San Jose Pilchards in Natural Oil San Jose Pilchards in Tomato Sauce Sea Pride Pilchards in Chilli Sauce Sea Pride Pilchards in Tomato Seafare Pilchards in Chilli Sea-Farer Pilchards in Tomato Sauce Supa Valu Pilchards in Chilli Supa Valu Pilchards in Tomato Tobo Skipper Chilli Tobo Skipper Tomato Tonno Bonno Pilchards Chilli Tonno Bonno Pilchards Tomato Tonno Bonno Skipper Chilli Tonno Bonno Skipper Tomato Viva Pilchards in Chilli Viva Pilchards in Tomato Viva Pilchards in Water

Salmon
Gefen Pink Salmon Goldcrest Pink Salmon Goldcrest Red Sockeye Salmon John West Pink Salmon John West Pouch Pink Salmon John West Red Salmon

Protein-rich foods

Dorado with marjoram and lime

2 tsp / 10 ml marjoram leaves, dried 1 tsp / 5 ml cayenne pepper 4 med / 560 g dorado 4 tsp / 20 ml olive oil 2 tbs / 30 ml lime juice, fresh Method Combine marjoram and cayenne pepper and sprinkle over the fish. Heat the oil in the pan and add the fish once it is warmed. Cook over a medium heat for 2 - 5 minutes on each side or until the fish is tender and golden brown. Serve drizzled with lime juice. Serve and enjoy. Tips to reduce preparation and cooking time

If you are unable to get dorado, swop it for another low fat fish such as hake. Use frozen fish and bake the fish in the oven for 30 minutes, while the fish is baking, vegetable accompaniments can be prepared. This will help to reduce preparation time.
Cooking time: 10 30 minutes Preparation time: 5 10 minutes Serves 4

51

John West Salmon Keta Mayfair Fancy Pink Salmon Mayfair Red Salmon No Name Pink Salmon PnP Finest Pink Salmon Boneless & Skinless PnP Finest Red Salmon PnP Finest Wild Alaskan Red Salmon PnP Pink Salmon Ruegen Fisch Salmon Fillets in Tomato Sauce Seasons Medium Red Salmon Seasons Pink Salmon No Salt Seasons Pink Salmon Tall

General Sardines in Oil General Sardinha Oleo Picant Goldcrest Sardines in Tomato Goldcrest Sardines Peri Peri Goldcrest Sardines Vegetable Oil John West Sardine Skinless & Boneless John West Sardines in Brine John West Sardines in Chilli John West Sardines in Oil John West Sardines in Olive Oil John West Sardines in Spicy Tomato John West Sardines in Tomato John West Sild Sardines in Oil Josiane Sardine in Vegetable Oil Jutland Sardines in Soya Oil King Bell Sardines King Bell Sardinhas Tomate King Oscar Brisl Sardines in Olive Oil King Oscar Brisl Sardines in Soya Bean Oil King Oscar Sardines in Soya Oil King Oscar Sild Sardines in Soya Bean Oil King Oscar Sild Sardines in Tomato Sauce Lucky Star Sardines in Vegetable Oil No Name Port Sardines in Oil No Name Sardines in Oil Ocean King Sardines Oil Ocean King Sardines Cps Oil Ocean King Sardines Olive Oil

Sardines
Crossed Fish Sild Sardines Crossed Fish Sild Sardines in Water Crossed Fish Sild Sardines Olive Oil Crossed Fish Sild Sardines Tomato Sauce Estoril Sardines in Tomato & Chilli Estoril Sardines in Tomato Sauce Estoril Sardines in Vegetable Oil Fish Eagle Portuguese Sardines in Vegetable Oil Gabriel Sardines in Tomato Sauce Gabriel Sardines in Vegetable Oil Gabriel Spiced Sardines in Oil Gefen Sardines in Olive Oil Gefen Sardines in Water Gefen Sardines with Tomato Sauce
52

Protein-rich foods
Ocean King Sardines Salt Water Ocean King Sardines Sunflower Oil Ocean King Sardines Tomato Ocean Taste Sardines in Vegetable Oil Ocean Taste Sardinha Natural Ocean Taste Sardinha Tomate Othelo Sardine in Vegetable Oil Parmentier Sardines Nature Parmentier Sardines Tomate PnP Port Sardines in Peri Peri PnP Port Sardines in Vegetable Oil PnP Port Sardines in Water PnP Portuguese Sardines Tomato Sauce PnP Portuguese Sardines with Olive Oil Port Clyde Sardines in Soybean Oil Ramirez Sardine in Tomato Ramirez Sardines Ramirez Sardines in Vegetable Oil Ruegen Fisch Sardine Fillets in Olive Oil Saldanha Sardines in Vegetable Oil Sardines in Olive Oil Gabriel Sardines Sasseka Sardines in Tomato Sauce Sea Queen Portuguese Sardines in Oil Seasons C/Sardines in Water Seasons C/Sardines Olive Oil Seasons C/Sardines Tomato Sauce Swazi Gabriel Tomato Chilli Taby Port Sardines Olive Oil Taby Port Sardines Soya Oil Trata Aegean Sea Sardines Trata Sardines in Minerva Olive Oil Trata Sardines in Vegetable Oil Trata Sardines Piquant Vegetable Oil Vasco Da Gama Sardines in Brine Vasco Da Gama Sardines in Olive Oil Vasco Da Gama Sardines in Tomato Vasco Da Gama Sardines Sunflower Oil Vasco Da Gama Skinless & Boneless Xirico Sardinha

Tuna
Atlantic Tuna Flakes Fish Eagle Tuna Chunks in Oil Fish Eagle Tuna Flakes in Oil Goldcrest Tuna Chunks in Brine Goldcrest Tuna Chunks in Oil Goldcrest Tuna Shredded in Brine Goldcrest Tuna Shredded in Oil John West Shredded Tuna in Brine John West Tuna Chunks in Brine John West Tuna Chunks in Oil John West Tuna Chunks in Sunflower Oil John West Tuna in Brine John West Tuna in Oil John West Tuna in Water John West Tuna Pouches in Oil John West Tuna Pouches in Tomato John West Tuna Pouches in Water
53

John West Tuna Shredded in Brine John West Tuna Shredded in Oil John West Tuna Solid in Brine John West Tuna Solid in Oil John West Tuna Stir in Tomato & Mexican Chilli Jutland Shredded Tuna in Brine Jutland Shredded Tuna in Oil Kingfisher Tuna Chunks Oil Kingfisher Tuna Flakes in Oil Kingfisher Tuna Solid Oil Lucky Star Shredded Tuna in Water Lucky Star Shredded Tuna Vegetable Oil Lucky Star Tuna Chunks in Water Lucky Star Tuna Chunks Vegetable Oil Mayfair Shredded Tuna in Brine Mayfair Shredded Tuna in Oil Mayfair Solid Tuna in Brine Mayfair Solid Tuna in Oil Mayfair Tuna Chunk Olive Oil Mayfair Tuna Chunks in Brine Mayfair Tuna Chunks in Oil Mayfair Tuna Chunks in Water Mayfair Tuna Shredded in Oil Mayfair Tuna Shredded in Water No Name Kosher Shredded Tuna in Vegetable Oil No Name Kosher Solid Tuna Water No Name Kosher Tuna Chunks in Oil

No Name Kosher Tuna Chunks in Water No Name Shredded Tuna in Water No Name Tuna Chunks in Brine No Name Tuna Chunks in Oil No Name Tuna Chunks in Spring Water No Name Tuna Chunks Vegetable Oil No Name Tuna Shredded in Oil No Name Tuna Shredded in Salt Water No Name Tuna Shredded in Vegetable Oil No Name Tuna Shredded in Water No Name Tuna Shredded Spring Water No Name Tuna Solid in Vegetable Oil No Name Tuna Solid Spring Water Ocean Deep Tuna Chunks in Oil PnP Finest Yellow Fin Tuna PnP Tuna Chunks in Brine PnP Tuna Chunks in Oil PnP Tuna Chunks in Water PnP Tuna Solid in Brine PnP Tuna Solid in Oil Princess Tuna Solid In Oil Princess Tuna Solid Tuna in Brine Rio Mare Tonno A Olio D Oliva Royal Umbrella Tuna Chunk in Vegetable Oil Saldanha Flaked Tuna in Brine

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Protein-rich foods
Saldanha Flaked Tuna in Oil Sea Queen Shredded Tuna in Brine Sea Queen Shredded Tuna in Oil Sea Queen Tuna Chunks in Brine Sea Queen Tuna Chunks in Oil Sea Queen Tuna Shredded in Brine Sea Queen Tuna Shredded in Oil Sea Queen Tuna Solid Pack in Brine Sea Queen Tuna Solid Pack in Oil Tropical Tuna Chunk in Brine Tropical Tuna Chunks in Oil Tropical Tuna Flakes in Brine Tropical Tuna Flakes in Oil Tropical Tuna Olive Oil Tropical Tuna Solid in Brine Tropical Tuna Solid in Oil Vasco Da Gama Solid Tuna in Brine Vasco Da Gama Solid Tuna in Oil Weigh-Less Light Meat Tuna Chunks in Spring Water

Tofu
Tofu or soya bean curd is a good source of calcium and protein. All plain, raw, unflavoured tofu is included on the HealthyFood benefit.

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Dairy and dairy alternatives

Delicious and wholesome

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Dairy products are major sources of calcium and protein and have an important part to play in maintaining a balanced diet. Local and international dietary guidelines and research show that diets high in saturated fat are associated with higher blood cholesterol levels and an increased risk of developing heart disease. For this reason, all unflavoured fat-free or skim milk (including fresh, long-life, UHT and powdered fat-free milk), fat-free yoghurt (plain and flavoured) and plain, unflavoured fat-free cottage cheese are included on the HealthyFood benefit.

Dairy and dairy alternatives

Creamy tuna spread

100 g/1 tin tuna, canned, drained 83 ml/ /3 cup cottage cheese, fat-free, smooth 1 g/1 tbs parsley, fresh, chopped 2 baby/60 g onion, chopped 2 tsp/10 ml lemon juice, fresh 1 tsp/5 ml tabasco sauce To taste black pepper, ground Method
2

Place all the ingredients into a blender, and blend until smooth and thick. Pack firmly into a mould. Chill for about 2 - 3 hours.
Tips to reduce preparation time

Soya milk and soya yoghurt

Soya milk and soya yoghurt are a good source of protein and are a useful substitute for people who do not include dairy in their diet. All plain unflavoured, unsweetened soya milk (including fresh, long-life and powdered soya milk) as well as both plain and flavoured soya yoghurt are included on the HealthyFood benefit.

Turn the tuna spread out of its mould and serve sliced with rye toast. Use already chopped, frozen onion. Serve in an attractive bowl garnished with a sprig of a fresh herb instead of chilling it in a mould to decrease preparation time.
Preparation time: 5 10 minutes (Excluding chilling time)

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Lentils and legumes

Rich in fibre and protein

Legumes are a good source of protein and fibre and contain a variety of vitamins and minerals. The South African Food-Based Dietary Guidelines recommend that you eat dry beans, peas, lentils and soy regularly. Therefore, all dried legumes, including sugar beans, butter beans, kidney beans, haricot beans, red speckled beans, chickpeas, lentils, split peas, lupins, black eyed beans and soya beans are included on the HealthyFood benefit. All texturised or processed soya products, such as burgers and sausages, are excluded from the HealthyFood benefit. As these products have other ingredients, such as salt / or fat added to them and high intakes of salt are associated with an increased risk of chronic diseases.

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Lentils and legumes

Roasted rosemary and chickpea snack

2 tins/480 g chickpeas, canned, rinsed and drained 2 tbs/30 ml olive oil 1 tbs/15 ml rosemary, fresh, chopped 2 tsp/10 ml Italian mixed herbs, dried Black pepper, ground to taste Cooking temperature: 200 Celsius / 400 Fahrenheit / Gas Mark 6 Method

Preheat the oven. Mix all the ingredients together and place onto a baking tray and into the oven. Stir the chickpeas every 15 20 minutes and continue cooking until the chickpeas are dried and crunchy. Enjoy as a snack or even as a topping for salads.
Tips to reduce preparation and cooking time

Use dried rosemary instead of fresh rosemary. The chickpeas are also delicious partly dried out, so cook for a shorter amount of time if rushed. These may be stored in an airtight container, so make extra and store for a snack option when needed.
Preparation time: 3 5 minutes depending on the amount Cooking time: 60 70 minutes depending on the amount

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Tinned and Bottled

Beans All Gold Baked Beans All Gold Baked Beans in Tomato Sauce All Gold Butter Beans Aodelta Lupins Beans Archer Sugar Red Speckled Beans Attwells Moong Green Beans Beano Black Eye Beans Beano Sugar Beans Bela Vida Feijao Branco Bela Vida Feijao Vermelho Branston Baked Beans in Tomato Sauce Caravela Black Eye Beans Caravela Butter Beans Caravela Red Kidney Beans Caravela White Beans Casafiesta Chilli Beans Castello Black Eye Beans Castello Red Kidney Beans Castello White Beans Crossbow Butter Beans Crossbow Mixed Beans Crossbow Small White Beans Crossbow Sugar Beans Daucy Flageolets Extra Fins Daucy Haricots Verts Tres

Dawnridge Baked Beans Ditalia Borlotti Beans Ditalia Butter Beans Ditalia Cannellini Beans Ditalia Red Kidney Beans Divine Black Eyed Beans Dursots Choice Beans in Tomato Sauce Dursots Choice Butter Beans Dursots Choice Butter Beans in Tomato Sauce Estoril Beans Black Eye Frade Estoril Beans Broad Fava Seca Estoril Beans Haricot White Estoril Beans Port Red Encarn Estoril Brazilian Blackbeans Estoril Sugar Speckled Beans Farmers Sugar Beans Farmgirl Baked Beans in Tomato Sauce Farmgirl Butter Beans Ferbar Black Beans Ferbar Black Eye Beans Ferbar Butter Beans Ferbar Red Beans Ferbar White Beans Fiamma Beans Borlotti Fiamma Beans Cannellini Fiamma Beans Lenticchie Freshpikt Baked Bean

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Lentils and legumes

Gants Baked Beans in Tomato Sauce Gants Butter Beans Gants Butter Beans in Brine Gants Soya Beans in Tomato Sauce Gibson Baked Beans Gold Dish Butter Beans Gold Dish Butter Beans in Tomato Sauce Gold Dish Sugar Beans Goldcrest Baked Beans Goldcrest Bean Sprouts Goldcrest Butter Beans Goldcrest Red Kidney Beans Golden Country Baked Beans Gourmet Black Beans Gourmet Black Eyed Beans Gourmet Butter Beans Gourmet Red Beans Hak Broad Beans Hawkwood Borlotti Beans Hawkwood Cannellini Beans Heinz Baked Beans Heinz Baked Beans in Tomato Sauce Heinz Baked Beans Reduced Salt Hosen Baked Beans Hugos Beans Baked in Tomato Sauce Koo Baked Beans in Jalapeno Tomato Koo Baked Beans in Tomato Sauce Koo Butter Beans Koo Butter Beans in Tomato Sauce Koo Chilli Beans Koo Choice Butter Beans Koo Dark Red Kidney Beans Koo Four Bean Mix Koo Red Kidney Beans Koo Sugar Speckled Beans La Metteliana Borlotti Beans La Metteliana Beans Cannellini La Metteliana Black Eyed Beans La Metteliana Broad Beans La Metteliana Butter Beans La Metteliana Dark Red Kidney Bean Laila Red Kidney Beans Laila White Beans Lion Red Speckled Sugar Bean Luisa Baked Beans Luisa Butter Beans Luso Black Eyed Beans Mayfair Bean Sprouts Mayfair Borlotti Beans Mayfair Four Bean Mix Mayfair Garbanzo Beans Mayfair Red Kidney Beans Mayfair White Beans Mazza Borlotti Mazza Red Kidney Beans No Name Baked Beans No Name Beans in Tomato Sauce No Name Butter Beans

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No Name Butter Beans Standard Grade Palirria Baked Giant Beans Palirria Giant Beans in Salt Water Palirria Giant Beans in Tomato Sauce PnP 4 Bean Mix PnP Baked Beans in Tomato Sauce PnP Butter Beans PnP Red Kidney Beans Regal Beans in Tomato Sauce Regal Navy Beans Regal Red Kidney Beans Rhodes Beans in Tomato Sauce Rhodes Butter Beans Rio Bravo Black Beans Sacla Mixed Beans Serena Butter Beans Serena Jumbo Butter Beans Jar Serena Red Kidney Beans Serena Red Kidney Beans Jar Sunkist Bean Sprouts Sunkist Butter Beans Sunkist Red Kidney Beans Supa Valu Baked Beans Supa Valu Baked Beans in Tomato Sauce Supa Valu Butter Beans Supa Valu Kidney Beans Supa Valu Small White Beans Supa Valu Sugar Beans
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Tomango Baked Beans in Tomato Sauce Tomango Beans in Chilli Sauce Trevi Black Beans Trevi Black Eye Beans Trevi Feijao Encarnado Lata Trevi Feijao Frade Lata Trevi Feijao Manteiga Trevi Feijao Preto Trevi Grao De Bico Lata Trevi Tremocos Wensleydale Red Speckled Kidney Beans Wensleydale Soy Beans Wensleydale White Kidney Beans Chickpeas Attwells Chickpeas Caravela Chickpeas Crossbow Chickpeas Ferbar Chickpeas Fiamma Chickpeas Gold Dish Chickpeas Hawkwood Chickpeas Koo Chickpeas Koo Chickpeas in Brine La Metteliana Chickpeas Leimer Baked Chickpeas Luso Chickpeas Grade Marina Chickpeas

Lentils and legumes

PnP Chickpeas Rhodes Chickpeas Serena Chickpeas Sunkist Chickpeas Trevi Chickpeas Lentils 777 Black Lentils Allifa Gram Dholl Allifa Pea Dholl Allifa White Moong Dholl Castello Lentils in Salt Water Crossbow Lentils Ditalia Brown Lentils Gold Dish Lentils Hawkwood Canned Lentils Home Choice Whole Brown Lentils Key 4 Health Green Lentils Koo Lentils in Brine Koo Whole Lentils La Metteliana Lentils Mayfair Lentils Mazza Lentils Natures Choice French Lentils Organic Natures Choice Lentils Brown Natures Choice Lentils Green Regal Lentille Royal Bourbon Lentille Blondes Cui Serena Lentils Jar Taj Mahal Black Lentils Taj Mahal Dholl Gram Taj Mahal Dholl Pea Thriftpack Brown Lentils Split Peas Crossbow Split Peas Green Crossbow Split Peas Yellow Koo Split Peas Green Koo Split Peas in Brine Koo Split Peas Yellow Lion Split Peas Yellow

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Oils, nuts, seeds and spreads

Oils, nuts, seeds and spreads

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Vegetable oils, spreads, nuts and seeds are a rich source of unsaturated fat, which are highly beneficial in promoting health and preventing disease.

Oils, nuts, seeds and spreads

Almond blueberry granola

Olive oil spray, for rolling cup/80 g oats, raw cup/75 g mixed nuts, unsalted, toasted and roughly chopped 1 cups/375 ml milk, fat-free 1 cups/280 g mixed summer berries 1 cup/250 ml yoghurt, Greek, fat-free to serve Cooking temperature: 1800 Celsius / 3500 Fahrenheit / 4 Gas Mark Method Spray a baking sheet lightly with spray oil. Mix the oats and nuts in a bowl then spread the mixture out on the prepared baking sheet and bake in a preheated oven, 180 C for 5-10 minutes. Remove from the oven and stir well. Return to the oven and bake for another 3 4 minutes until lightly toasted. Leave the oats and nut mixture to cool. Divide the granola between 4 serving bowls and pour over the milk. Add the berries and serve with Greek yoghurt. Tips to reduce preparation and cooking time

Extra oats and nuts can be toasted, cooled then kept covered in an airtight container for further use. Frozen berries, thawed out can be used instead of fresh berries. The mixture can be made the night before and eaten the following day for breakfast.
Preparation time: 10-20 minutes depending on the amount Cooking time: 5 10 minutes depending on the amount

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Oils
Local and international dietary guidelines advise that monounsaturated fats are the preferred choice of fats, especially for those who may be at risk of coronary heart disease. Certain oils that are rich in monounsaturated fats, such as olive oil, are also a good source of phytonutrients and anti-oxidants.

For these reasons, oils that are significant sources of monounsaturated fatty acids, namely plain olive oil, canola oil and avocado oil, are included on the HealthyFood benefit.

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Oils, nuts, seeds and spreads

Nuts
The South African Food-Based Dietary Guidelines advise that monounsaturated fatty acids are the preferred choice of fats. Nuts are an excellent source of monounsaturated fatty acids, fibre and phytonutrients. All plain, raw, unsalted nuts, including almonds, hazel nuts, cashews, macadamia, peanuts, walnuts, pecan nuts, pine kernels, pistachios, chestnuts and Brazil nuts are included on the HealthyFood benefit. Nuts that are salted or seasoned or roasted in oil are not included on the HealthyFood benefit.

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Seeds
All seeds, including linseeds, poppy seeds, pumpkin seeds, sesame seeds and sunflower seeds are included on the HealthyFood benefit provided that they are not salted, flavoured, seasoned or roasted in oil.

Olive Oil Spreads

Flora Medium Olive Oil Spread Nuvo Lite Olive Oil Medium Fat Spread Nuvo Olive Oil Margarine in Tub

Peanut Butter
This section lists the qualifying peanut butter for the HealthyFood benefit. Black Cat Crunchy Peanut Butter No Sugar & Salt Added Black Cat Smooth Peanut Butter No Sugar & Salt Added PnP Smooth Peanut Butter Sugar Free Yum Yum No Sugar Added

Spreads
This section lists the qualifying spreads for the HealthyFood benefit.

Canola Oil Spread

Blossom Canola Margarine Lite Tub Blossom Canola Margarine Tub Harvest Award Canola Margarine Harvest Award Canola Margarine Lite Meadow Lea Canola Margarine Nuvo Lite Canola Medium Fat Spread Nuvo Pure Canola Margarine Tub PnP Canola Medium Fat Spread Tub

Olive Oil Sprays

Antonios Olive Oil Spray Colmans Spray & Cook Olive Oil Fry Light Extra Virgin Olive Oil Spray Mrs Micrays Olive Oil Spray Terra Creta Olive Oil Spray Terra Creta Organic Olive Oil Spray

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The Vitality Nutrition Panel

Prof Tim Noakes

Discovery Health Professor of the UCT/MRC Research Unit for Exercise Science and Sports Medicine, Department of Human Biology, Faculty of Health Sciences, University of Cape Town, South Africa

Prof Vicki Lambert

Professor and Medical Research Council Consultant on Chronic Diseases of Lifestyle, UCT/MRC Research Unit for Exercise Science and Sports Medicine, Department of Human Biology, Faculty of Health Sciences, University of Cape Town, South Africa

Anne Till, RD (SA)

Director: Anne Till and Associates, Registered Dietitians, South Africa

Prof Marjanne Senekal

Head: Division of Human Nutrition, Department of Human Biology, Faculty of Health Sciences, University of Cape Town, South Africa. Registered Dietitian For more information please visit www.discovery.co.za Vitality HealthStyle (Pty) Ltd is an authorised financial services provider. Terms and conditions apply.

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HealthyFood

In partnership with

The most effective programme for a healthy lifestyle involves both exercise and a carefully controlled eating plan

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