As health and wellness become a top priority for many, customers are looking for dishes that not only taste good but also provide various health benefits. With this in mind, it’s essential for chefs and restaurant owners to stay on top of the latest health trends and adapt their menu options accordingly. We take a look at the top five healthy food trends.
1. Superfoods on the menu: avocado, quinoa, kale, turmeric, and more
Superfoods are nutrient-dense foods packed with vitamins, minerals, antioxidants, and other beneficial compounds. These foods have been shown to have various health benefits, including reducing the risk of chronic diseases, improving heart health, and supporting weight loss.Avocados are high in healthy monounsaturated fats that can lower cholesterol levels and reduce the risk of heart disease. They also contain Vitamin K, which is essential for bone health and numerous other vitamins like folate, which is vital for pregnant women.
Berries are a great source of antioxidants, which help protect against cell damage from free radicals. In addition, they contain fibre which can help improve digestion, as well as Vitamin C, which helps with the absorption of iron.
Dark Leafy Greens such as spinach and kale are loaded with fiber, calcium, vitamin C, iron, potassium, folate, beta-carotene, and magnesium. All these nutrients work together to boost immunity, improve digestion, regulate hormone balance, promote eye health, reduce inflammation, aid in detoxification and more!
Nuts and Seeds are packed with healthy fats and plant proteins. They also provide essential minerals such as zinc, magnesium, selenium, and copper. All these nutrients contribute to improved cardiovascular health and brain function.
Legumes such as beans, lentils, and peas contain protein, soluble fiber, B vitamins like folate and B6, as well as minerals such as iron and potassium.
Incorporating superfoods into healthy menu items is a great way to add a boost of nutrition to dishes while also making them more appealing to health-conscious customers. For example, a salad topped with quinoa, kale and turmeric would be a flavourful and nutritious option. Alternatively, a smoothie made with acai and bluwould be a delicious way to offer a dose of antioxidants.
2. Functional ingredients add more than just flavor
Functional ingredients are ingredients that have been shown to have specific health benefits. These ingredients can include probiotics, antioxidants, omega-3 fatty acids, and more.Probiotics are beneficial bacteria and microorganisms in certain foods like yogurt and fermented vegetables. They help maintain a healthy digestive system by restoring the natural balance of bacteria in the gut and preventing the overgrowth of harmful bacteria. Some probiotics may also help with skin conditions such as eczema and psoriasis and boost immunity.
Prebiotics are food components that feed probiotic bacteria in the gut, allowing them to flourish. Foods rich in prebiotics include garlic, onions, artichokes, chicory root, and asparagus. Prebiotics have been shown to improve digestion, reduce constipation and bloating, and increase mineral absorption from other foods consumed at the same time.
Omega-3 fatty acids are essential fats found mainly in fatty fish like salmon, tuna, sardines, mackerel, herring, anchovies and trout. These fats can help protect against heart disease by reducing inflammation throughout the body and improving blood cholesterol levels. They may also play a role in brain development during pregnancy and infancy.
Antioxidants protect cells from damage caused by oxidation — an imbalance between oxygen molecules (free radicals) and other molecules in our bodies that can lead to cell damage. Foods high in antioxidants include berries (such as blueberries), nuts (like walnuts), green tea and dark leafy greens (like spinach).
Dietary fiber is important for digestion because it helps slow digestion so that nutrients can be absorbed more effectively into your body. It also helps reduce cholesterol levels by binding with bile acids produced by your liver for digestion. Good sources of dietary fibre include fruits (especially apples), legumes (such as beans), whole grains (like oats), nuts (like almonds), seeds (like flaxseeds), leafy greens (such as kale), bran cereals, potatoes, squash, cucumbers, carrots, Brussel spouts and avocados.
3. Next-level ingredients: Coming to a restaurant menu near you soon
Next-level ingredients are unique and innovative ingredients used to create healthy menu options. These ingredients can include edible flowers, matcha, and insects. For example, edible flowers such as nasturtiums and pansies can add a pop of color and flavor to dishes. Matcha, a type of green tea powder, is an excellent source of antioxidants and can add a unique flavor to dishes. Finally, insects like crickets are a sustainable and nutritious alternative protein source.
Here are some more to consider:Red quinoa richer in protein than regular quinoa and contains more antioxidants per gram than blueberries. It’s also an excellent source of iron and dietary fiber, which helps keep blood sugar levels steady throughout the day! For a faster, more consistent way of preparing quinoa.
Pumpkin seeds provide essential minerals like magnesium and phosphorus, which are beneficial for our overall well-being – they also contain zinc which helps support a healthy immune system.
Chlorella is known for its detoxifying powers due to its high chlorophyll content – it is also a great source of antioxidants. It has been said to help reduce cholesterol levels when consumed regularly.
Maca root is full of vitamins B, C, E, and amino acids. Research suggests that consuming maca root may help improve energy levels while helping regulate hormone balance in the body.2
Moringa has leaves with high amounts of Vitamin A, C and K, making it an incredibly nutritious food – research suggests that consuming moringa can help reduce inflammation in the body while improving cardiovascular health.
Wheatgrass is loaded with antioxidants such as vitamins C and E and chlorophyll, which helps protect our cells from damage caused by free radicals. Its high iron content provides us with more energy throughout the day!
4. How disease management is changing healthy menu options
Food has long been viewed as a vital component of good health. In recent years, the concept of food as medicine—or using dietary modifications to treat and manage disease—has gained much attention in the medical field.
As disease management becomes an increasingly important focus for customers, many restaurants are adapting healthy menu options to meet these needs. This might include offering gluten-free, low-sugar, and low-sodium options for customers with celiac disease, diabetes, and hypertension.
Additionally, providing nutritional information for dishes can help customers make informed choices about what to order. And creating disease management-focused items can be a great way to attract customers with specific dietary needs.
5. Eating for the planet: Understanding the climatarian diet
The Climatarian diet is a new trend gaining popularity among health-conscious customers. It is a diet focused on reducing the environmental impact of food production by choosing foods with a lower carbon footprint. This might include eating a plant-based diet, choosing locally-sourced ingredients, and avoiding heavily processed foods.
By offering Climatarian-friendly menu options, restaurants can attract environmentally-conscious customers and show their commitment to sustainability. This can include incorporating plant-based options and reducing food waste. Be sure to provide information about the environmental impact of menu items, so customers can make informed choices about what they order.
Offering healthy options broadens your audience
Adding healthy menu options can help increase business at a restaurant by appealing to a wider range of customers. Many diners are looking for healthier options, whether for dietary restrictions or personal preferences. By catering to the growing demand for healthy food, your restaurant can differentiate itself from competitors and increase its customer base.
The best part about the Fresh Watermelon Cake it is that you only need three ingredients to make it. It’s delicious, and even more so now because juicy watermelons are ripe and readily available at the grocery stores. It’s gluten-free and low in sugar, so it is also a great alternative to cake for those with dietary considerations.
INGREDIENTS:
1 large whole seedless watermelon
2 1/2 cups 580g heavy whipping cream
1/4 cup 50g sugar
Seeds from one vanilla bean
Mint sprigs for garnish optional
DIRECTIONS:
Using a large sharp knife, cut the top and bottom off of the watermelon flat and save the ends for later use. Turn the watermelon upright and carve away the rind in downward strips until all of the green and white pith is removed and you’re left with a red, ripe center. Carve away small pieces from the sides and top until the center is roughly cake-shaped.
In a large mixing bowl, beat the heavy cream on high speed with an electric hand mixer until it begins to thicken. Add the sugar one tablespoon at a time, and then the vanilla bean seeds. Beat until the mixture is thick and spreadable, about 3 minutes.
Transfer the watermelon to a cake stand or serving plate and pat the outside with paper towels to remove excess water. Spread the whipped cream over the entire surface of the watermelon. Use a melon baller to cut round pieces of melon from the two reserved ends. Place them on the top centre of the cake and garnish with mint sprigs, if using. Store the cake in the refrigerator.
Do you know what each knife in your kitchen is for? Each type is designed especially for one cut or one ingredient, and for someone who is always cooking, these small facilities make all the difference – as well as bringing a little more safety. Understand which you need to have at home and how to make the most of each:
CHEF
This is a versatile knife that everyone needs to have in the kitchen. It is ideal for everyday use for all kinds of food and seasonings, from mashing garlic to slicing medallions easily.
SANTOKU
Like the previous model, this is a versatile and super necessary knife. It cuts, chops and slices. You can make an entire recipe with it.
CLEAVER
This is the right knife for more precise meat cutting. Moreover, the thick and heavy blade makes it easier to break through bone. The look is very traditional, giving the kitchen that professional touch.
PARING KNIFE
It is smaller than the previous models and perfect for peeling, cleaning and more delicate cutting, where the other knives would be too big.
BREAD KNIFE
With a serrated edge, they allow for cutting bread without smashing it. It is a useful knife for those passionate about bread.
TAMATO KNIFE
With a micro-serrated edge, it cuts without crushing the food. This is a super practical knife for daily use in the kitchen.
FILLET KNIFE
With a flexible blade, it is recommended for cutting fillets and for removing fish skin.
CHEESE KNIFE
Because of the holes, slices of cheese don’t stick to it. And as the name says, it is ideal for slicing soft and semi-hard cheeses.
These mini cheese balls are the perfect quick appetizer for any party. Roll them in toasted sesame seeds, fresh rosemary and/or paprika to add even more flavour.
Ingredients
package 250 grams cream cheese, softened
2 cups shredded sharp cheddar cheese
Optional toppings: Toasted sesame seeds, minced fresh rosemary and paprika
Optional garnishes: Halved rye crisps and rolled tortilla chips
Directions
In a large bowl, combine cheeses. Shape into 36 balls; roll balls in toppings as desired. Cover and refrigerate for 8 hours or overnight. If desired, press a rye crisp or rolled tortilla chip into the top of each cheese ball just before serving.
If you like pina coladas, you’ve got to try this fluffy fruit dip. Scooped up with a slice of fresh pineapple, it tastes just like the beloved beachside drink. You and your guest will be loving this one all summer long !
Optional: Toasted unsweetened coconut flakes and maraschino cherries
Fresh pineapple wedges
Vanilla wafers
Directions
In a large bowl, whisk milk, yogurt and pudding mix 2 minutes (mixture will be thick). Fold in whipped topping. Refrigerate, covered, at least 2 hours.
If desired, top with coconut and cherries before serving. Serve with pineapple and wafers.
This year’s Eat Out Woolworths Restaurant Awards were announced on 19th November at a glitzy event at at the Grand Arena at Grand West in Cape Town. The restaurants rated for the awards are selected based on several factors, including the quality of their offering – from the décor, ambience and service to the wine list, ingredients used and quality of the food. Based on their collective experience and expertise, the Eat Out team, the judging panel and the Awards chief judge then select the restaurants to be judged.
From the list over 90 restaurants are visited by the six expert judges and rated on Eat Out’s online rating tool that comprises a comprehensive scorecard. Restaurants are judged in a number of categories, including:
Menu composition: 15 points
Presentation: 10 points
Taste and technique: 25 points
Beverages: 15 points
Service: 15 points
Ambience: 5 points
Perceived value: 10 points
Brand promise: 5
Five to 10 factors are rated within these categories before the entire rating is rolled up into the total score out of 100.
One star is awarded to those restaurants that scored 70 – 80, two stars to those scoring 80 – 90 and three stars to those scoring 90+, with Restaurant of the Year awarded to the establishment with the highest score.
1-Star Restaurants
Acid Food & Wine Bar (Randburg, Johannesburg) Cavalli Restaurant (Somerset West) Chefs Warehouse at Maison (Franschhoek) CHORUS (Somerset West) Creation Wines Tasting Room (Hemel-en-Aarde Valley) Eike (Stellenbosch) FABER at Avondale (Paarl) Farro (Botrivier) Fermier (Pretoria) Le coin Français (Franschhoek) Les Créatifs Restaurant (Bryanston, Johannesburg) Madre Stanford (Stanford) Orangerie at Le Lude (Franschhoek) Ouzeri (City Bowl, Cape Town) Post & Pepper (Stellenbosch) Protégé (Franschhoek) Proud Mary (Rosebank, Johannesburg) Rykaart’s (Stellenbosch) Séjour (Houghton Estate, Johannesburg) The Chefs’ Table (Umhlanga, eThekwini) The Melting Pot (Elgin) The Red Room by Chefs Warehouse (City Bowl, Cape Town) The Table at De Meye (Stellenbosch) The Test Kitchen Fledgelings (Woodstock Cape Town) The Waterside Restaurant (V&A Waterfront, Cape Town) Upper Union (City Bowl, Cape Town) Zioux (Sandton, Johannesburg)
2-Star Restaurants
Belly of the Beast (City Bowl, Cape Town) beyond (Constantia, Cape Town) ëlgr (City Bowl, Cape Town) Epice (Franschhoek) Foxcroft (Constantia, Cape Town) Meraki by Charlie Lakin (Hillcrest, eThekwini) Nevermind (Cape St Francis) PIER (V&A Waterfront, Cape Town) Restaurant Klein JAN (Tswalu) Rust en Vrede (Stellenbosch) Salon (Woodstock, Cape Town) Spek & Bone (Stellenbosch) The Jordan Restaurant with Marthinus Ferreira (Stellenbosch) The LivingRoom at Summerhill Estate (Pinetown, eThekwini) The Pot Luck Club Cape Town (Woodstock, Cape Town) The Pot Luck Club Johannesburg (Randburg, Johannesburg) Wolfgat (Paternoster)
3-Star Restaurants
ARKESTE by Richard Carstens (Franschhoek) Chefs Warehouse Beau Constantia (Constantia, Cape Town) Dusk (Stellenbosch) FYN (City Bowl, Cape Town La Colombe (Constantia, Cape Town) La Petite Colombe (Franschhoek) Salsify at The Roundhouse (Camps Bay, Cape Town)
51 restaurants won stars compared to 42 last year. Chief judge was Abigail Donnelly and other panel members were Joseph Dhafana, Marisa Munroe, Mokgadi Itsweng, Herman Lensing and Karen Dudley.
Special Awards
Eat Out Woolworths Restaurant of the Year La Colombe, Constantia
Eat Out Woolworths Financial Services Chef of the Year Ryan Cole, the head chef and co-owner of Salsify at The Roundhouse in Camps Bay
Eat Out Birkenstock Chefs’ Chef of the Year Award Ryan Cole, Salisfy
Eat Out Valpré Rising Star Award Anwar Abdullatief of The Happy Uncles in Salt River
Eat Out Woolworths Sustainability Award The LivingRoom at Summerhill Estate (Pinetown, eThekwini)
Eat Out Woolworths Financial Services Service Excellence Award Meraki by Charlie Lakin (Hillcrest, eThekwini)
Eat Out Woolworths Wine Service Award Bafana Zondo, Dusk (Stellenbosch)
Eat Out Lexus Style Award Restaurant Klein JAN (Tswalu)
Eat Out Retail Capital Best New Restaurant Award Boma on Bree (City Bowl, Cape Town)
Eat Out Highland Park Lannice Snyman Lifetime Achievement Award Germain Lehodey
Eat Out Cacao Barry Dessert Award Motheba Makhetha, The Jordan Restaurant with Marthinus Ferreira (Stellenbosch)
Eat Out Patrón Mixology Award La Petite Colombe (Franschhoek)
Eat Out Lexus Best Destination Award Wolfgat (Paternoster)
Eat Out Woolworths Trailblazer Award Siba Mtongana, SIBA – The Restaurant (V&A Waterfront, Cape Town)
Perfect for Summer! They will keep everyone perfectly refreshed, and will be greatly appreciated by those not wanting to drink alcohol, whether they’re abstaining forever or just right now. Plus, they taste amazing!
Virgin Piña Colada
It’s creamy, tart, and sweet and just what the doctor ordered. One drink and you’ll be hooked. Sit back and sip those cares away with this non alcoholic drink that’s basically a tropical milkshake.
INGREDIENTS:
1 bag frozen pineapple chunks
4 large scoops of ice cream (about 1 cup)
1c. coconut milk
1/2c. pineapple juice
Pineapple wedge, for serving
Maraschino cherry, for serving
DIRECTIONS:
Step 1: In a blender, blend together frozen pineapple, ice cream, coconut milk, and pineapple juice.
Step 2: Divide between glasses and garnish with a pineapple wedge and maraschino cherry.
Blackberry Virgin Mojito
Mojitos are always refreshing with fresh mint and fruit. This non-alcoholic version is still every bit as refreshing with an easy mint simple syrup and fresh blackberries.
INGREDIENTS:
FOR MINT SYRUP
1/2c. packed fresh mint leaves
1c. granulated sugar
1c. water
FOR MIJITO
1c. blackberries
1tsp. granulated sugar
1/2c. lime juice
Ice
2 (12-oz.) cans seltzer
Fresh mint, for garnish
DIRECTIONS:
Step 1: In a small pot using a wooden spoon or using a mortar and pestle, crush mint leaves. Add sugar and water and bring to a boil over medium heat, stirring to dissolve sugar. Let boil 3 minutes. Let cool to room temperature, then strain out mint leaves, pressing with a wooden spoon to help release all liquid.
Step 2: In a small bowl, add blackberries and sugar, and using a wooden spoon, crush blackberries until broken down.
Step 3: Divide blackberries between 4 glasses and add 2 tablespoons simple syrup and 2 tablespoons lime juice to each glass. Fill glasses with ice and top off with seltzer, then garnish with mint.
Virgin Cranberry Basil Sangria
The fruit is the real star here — use whatever’s in season and get creative with the combination (think cranberries, orange slices, and rosemary for the holidays and mixed berries and mint for summer).
INGREDIENTS:
3c. cranberry juice
Juice of 1 orange (about 1/2 c.)
1 (12-oz.) can seltzer
1 orange, sliced
1 apple, cored and sliced
1/3c. frozen cranberries
1/4c. packed basil leaves
Ice
DIRECTIONS:
Step 1: In a large jug, combine cranberry juice, orange juice, and seltzer. Add fruit and basil and stir to combine.
The hardest decision on game day is which dip to make. This dip gets rid of that. Combining your four favourite dips of buffalo chicken, spinach artichoke, jalapeño popper, and pizza this dip has something for everyone. Your match day spread just got infinitely better.
Ingredients:
FOR THE BISCUIT DIPPERS & BASE DIP
Cooking spray for pan
2 (16.3-ounce) cans of refrigerated biscuits
4tbsp. melted butter
1/2tsp. garlic powder
1/2c. freshly grated Parmesan
3 (8-ounce) blocks of softened cream cheese
6c. shredded mozzarella
FOR BUFFALO CHICKEN DIP
11/2c. shredded cooked chicken
1/4c. buffalo sauce
1tbsp. ranch dressing
Blue cheese crumbles for topping
Freshly shopped chives for topping
FOR SPINACH-ARTICHOKE DIP
3/4c. baby spinach
1/3c. sour cream
1/2c. chopped artichoke hearts
FOR JALAPEÑO POPPER DIP
4 slices, crumbled cooked bacon
1/3c. sour cream
2 mince jalapeños
FOR PIZZA DIP
1/2c. pizza sauce
1/4c. shredded mozzarella
1/4c. mini pepperoni
1tsp. italian seasoning
Torn fresh basil for topping
Directions:
Preheat oven to 180 degrees and grease a large baking sheet with cooking spray.
Cut each biscuit into 4 pieces and pinch edges together to form a ball. Place biscuits around edges of prepared baking sheet and then in lengthwise and crosswise lines down the middle to create four separate quadrants.
Brush biscuits with melted butter and top with garlic powder and Parmesan.
MAKE BASE DIP:
In a large bowl using a hand mixer or in the bowl of a stand mixer, beat cream cheese and mozzarella until combined.
MAKE BUFFALO CHICKEN DIP:
Transfer about a quarter of the base dip to a medium bowl, then mix in chicken, Buffalo sauce, and ranch. Scrape into a quadrant with spatula.
MAKE SPINACH-ARTICHOKE DIP:
Transfer another quarter of the base dip to a medium bowl, then stir in spinach, sour cream, and artichokes. Transfer to a quadrant.
MAKE PIZZA DIP:
Transfer another quarter of base dip to an empty quadrant. Spoon pizza sauce over dip, then sprinkle with more mozzarella, pepperoni, and Italian seasoning.
MAKE JALAPEÑO POPPER DIP:
Add sour cream, most of the bacon (save some for topping!), and jalapeños to remaining base dip and stir. Transfer to last quadrant.
Bake until biscuits are golden and cheese is melty, 30 minutes.
Top Buffalo Chicken Dip with blue cheese and chives. Top Spinach-Artichoke Dip with parsley. Top Jalapeño Popper Dip with remaining bacon crumbles. Top Pizza Dip with basil.
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