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Natural oil……

Virgin Omega-3 Flaxseed Oil


Flaxseed oil is the richest natural source of omega-3 essential fatty acids and contains dietary fibre, or lignans. Used as a daily nutritional supplement because of its high concentration of omega-3 EFAs. Flaxseed oil is rich in alpha-linolenic acid (ALA), which your body uses to synthesize EPA and DHA. Just 1 tablespoon of flaxseed oil gives you 7,200mg of omega-3 ALA!

Suggested Benefits of Omega-3 in Flaxseed Oil:

  • Anti-inflammatory properties
  • Helps lower blood pressure
  • Improves cardiovascular health
  • Promotes healthy skin
  • May assist with combating hyperactivity and improve concentration (ADHD)
  • Improves general brain functioning
  • Helps treat dry eye syndrome
  • Important supplement for mother and child during, and after, pregnancy

Richest natural source of omega-3 EFAs

Flaxseed oil has far higher omega-3 content than other sources and is a more sustainable and healthier source of omega-3 essential fatty acids. Flaxseed oil is cold-pressed and unrefined. 

Credé Flaxseed Oil is unfiltered which means the oil has a high lignan content. The oil is cold-pressed at less than 40°C and is packaged in dark glass bottles to protect the oil from exposure to light, oxygen, and heat. Flax lignans contain natural photochemicals and antioxidants found in the fibrous shell of the flax seed. Numerous studies have shown the potential health benefits of flaxseed oil and lignans

Simply adding 2 tablespoons of ALA-rich flaxseed oil to your diet equates to roughly 972mg EPA (5%) + DHA (2.5%).


Healthy winter recipe

Lime-Jalapeno Chicken


 Servings 6

Active Time: 20 minutes

Total Time: 1 hour 20 minutes (including 1 hour marinating time)


  • 1/4 cup lime juice, (about 2 limes)
  • 2 tablespoons canola oil
  • 1 tablespoon white vinegar
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1 jalapeno, sliced
  • 1-1 1/4 pounds boneless, skinless chicken breasts, trimmed of fat, tenders removed



  1. Whisk lime juice, oil, vinegar, cumin and salt in a small bowl. Stir in jalapeno. Place chicken in a shallow baking dish and pour the marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight.
  2. Preheat grill to high heat. Oil the grill rack (see Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Let cool slightly; thinly slice crosswise. Serve warm or chilled.

Tips & Notes

  • Make Ahead Tip: Marinate chicken in the refrigerator for up to 1 day and/or refrigerate cooked chicken for up to 1 day. Slice just before serving.
  • To oil a grill: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.


Per serving: 71 calories; 2 g fat ( 0 g sat , 1 g mono ); 31 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 11 g protein; 0 g fiber; 46 mg sodium; 98 mg potassium.

Getting to know Soya

Soya Products

 Soy products are certified as Halaal and Kosher. They are not genetically modified in any way and are grown without the use of dangerous pesticides.

About Soya

Soy protein is derived from the soya bean (Glycine max), which has been cultivated in Asia for centuries but has only recently begun to attain wide acceptance internationally. In the natural product industry, soy has been a staple for years. Recently, soy protein has been recognized as a dietary ingredient that has tremendous potential benefit.

Health Benefits of Soya Protein

Soya and soya-based food products are among the healthiest yet simple foods available. The increasing popularity of soya is mainly attributed to the many health benefits associated with it.

Soya bean has been cultivated and used in different ways for thousands of years. In China, it was considered as one of the holy crops alongside rice, wheat, and barley.

Benefits of Soya

There is no denying that soya has many health benefits. These health benefits are mainly due to the quality of the soy proteins and isoflavones genistein and daidzein.

These are the main health benefits of soya:

Soya improves bone health

Soya products, such as soy milk, do not contain a lot of calcium but the soya isoflavones may help to reduce the osteoporosis risk. Several studies have suggested that soya isoflavones may be a factor in helping to prevent bone loss. The isoflavone genistein seems to inhibit bone breakdown and may have similar effects than estrogens in maintaining bone tissue.
Soya can also indirectly improve bone health. Diets which are high in animal protein cause more calcium to be excreted in the urine. Replacing animal protein with soy protein may help to prevent calcium loss from the bones.

Soya relieves menopausal symptoms

Epidemiological data show that Asian women suffer less from hot flashes and night sweats compared to Western women. These symptoms of menopause are caused by low estrogen levels. Estrogens play a role in the body temperature control. Soya isoflavones can through their estrogen-like effect control these menopausal symptoms.

Soya reduces risk for heart diseases

In countries were soya products are ingested regularly, the rates of cardiovascular diseases is low. Research suggests that soya may help to prevent heart disease by reducing total cholesterol, low density lipoprotein cholesterol and preventing plaque buildup in the arteries, which could lead to stroke or heart attack. These health benefits are also mainly attributes to the soya isoflavones. The soya isoflavone genistein may also increase the flexibility of blood vessels.

Soya helps to prevent certain cancers

Several studies have indicated that a regular intake of soya foods may help to prevent hormone related cancers such as breast cancer, prostate cancer and colon cancer.

Soya is very nutritive

Soya products such as tofu, tempeh and soya milk are very rich in protein. This protein is of very high quality because it contains all essential amino acids. The amino acids of soy combine very well with the amino acids of cereals. The soy protein is therefore very important for vegans.
Soya is a good source of lecithin and vitamin E. These natural antioxidants prevent oxidation of LDL cholesterol. Soya is rich in magnesium, which plays an important function for the bones, heart and arteries.

Dietary Fibre cleans your digestive system

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Sources of Dietary Fibre


As well as including plenty of fibre-rich foods, this chart also includes some low-fibre foods so you can see how they compare.

To increase dietary fibre, as a general rule, swap white foods for brown foods and aim for an intake of 18g of fibre a day.

Food Serving Sizes Dietary Fibre Content (g)
Breakfast Cereals
All-bran 6tbsp 10.3
Shredded Wheat 2 4.4
Bran flakes 4tbsp 4.2
Weetabix 2 3.9
Unsweetened muesli 3tbsp 3.4
Fruit ‘n’ fibre 4tbsp 2.2
Porridge 1 bowl 1.3
Cornflakes 5tbsp 0.3
Whole meal bread 1 slice 2.1
Granary bread 1 slice 1.5
Brown bread 1 slice 1.3
White bread 1 slice 0.5
Cooked pasta and rice
Whole-wheat pasta 230g 8.1
White pasta 230g 2.8
Brown rice 180g 1.4
White rice 180g 0.2
Avocado 1/2 small 3.4
Dried apricots 6 3
Orange 1 2.7
Apple 1 1.8
Peach 1 1.7
Banana 1 1.1
Strawberries 100g 1.1
Grapes 100g 0.7
Baked beans 1 small can (200g) 7.4
Jacket potato 1 medium (180g) 4.9
Frozen peas 3 tbsp (90g) 4.6
Broccoli 85g 2
Green beans 90g 1.7
Red Lentils 3 tbsp (90g) 1.7
Cabbage 95g 1.7
Carrots 60g 1.5
Cauliflower 90g 1.4
Sweet corn 3 tbsp (90g) 1.3
Tomato 1 0.9
Lettuce 30g 0.3
Nuts and seeds
Roasted and salted peanuts 50g bag 3
Almonds 6 whole 1
Sunflower seeds 1tbsp 1
Peanut butter 1tbsp 0.8
Brazil nuts 3 whole 0.4

NB: Serving sizes are based on medium portions.

It would be difficult to find a better gift than a bottle of this gourmet oil, and – given its very acceptable price – it

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Bottled Gold


 “It’s really exciting how the quality of olive oil from the Western Cape just keeps climbing, and that the oils flowing from the Breede River valley today are posing real competition to those from more traditional regions like the Boland.

The maiden production of Le Chasseur is liquid green-gold, good enough to drink. Produced from a blend dominated by a cultivar grafted in Somerset West along with Frantoio and Coratina, the oil offers a fresh grassy aroma which is confirmed on the palate, where freshly-mown grass is the first dominant taste, followed by an agreeable pepperiness in the long aftertaste. At present there is little nuttiness, but this may develop with age. The consistency is perfect – neither too thick nor too runny.

This is an oil to drizzle over cooked pasta and couscous, to dribble into sustaining soups like minestrone, and to use as the main ingredient in salad dressings of every kind. It will make the perfect base for pesto, hummous, and tapenade and every other paste, dip, sauce and marinade that calls for fine olive oil. It will lift mayonnaise and aioli to new gastronomic heights.

Then there’s the fact that this delicious oil also contains health-giving mono- and polyunsaturated fats and the antioxidant vitamins A, C and E.  The former helps reduce  the risk of  diseases of both heart and our circulatory systems, while the latter slows down and helps neutralize the effect of chemicals in the environment that react with and damage body cells. These points to a need for consumption of fresh extra-virgin olive oil to help to slow down skin ageing and increase longevity.

Europe may have given us olives, but I don’t see the need for South Africans to stock their kitchens with imported oil when we now produce olive oil that is not only as good as their top oils, but far superior to most of the imports found in our supermarkets.

It would be difficult to find a better gift than a bottle of this gourmet oil, and – given its very acceptable price – it



Strawberries boost our natural defenses
Gastritis is an illness of the digestive system that occurs when the protective coating of the stomach becomes inflamed. This condition can be caused by alcohol intake, certain commonly used drugs like aspirin and ibuprofen, bacterial and viral infections, as well as autoimmune disorders or stress.

The experiments were aimed at investigating the effects of the natural substances found in strawberries against ethanol-induced gastric mucosa damage. Researchers tested the ability of these compounds to influence the free radicals present on the stomach’s protective layers.

The science team concluded that the substances in these berries can achieve more than their antioxidant role by also boosting the body’s own natural defenses against various risk factors. The gastric mucosal barrier, the first line of defense against outside damaging factors, has been strengthened as a direct consequence of ingesting strawberries.

“The positive effects of strawberries are not only linked to their antioxidant capacity and high content of phenolic compounds (anthocyans) but also to the fact that they activate the antioxidant defenses and enzymes of the body”, explain the scientists.

The investigations were done “in vivo” by using rats as subjects. Several groups were given a dose of 40 mg of strawberry extracts per kg of body weight, each day, for a period of 10 days. The rats were granted free access to food and water sources during the experiments. The extracts used were obtained from ripe strawberry fruits.

Subsequently, the animals were given ethanol, which usually causes severe gastric damage. Scientists found that less ulceration appear in the stomach of the rats that had been fed strawberries. This proves that the mammal digestive system is protected from the effects of alcohol through the use of active compounds found in strawberries.

Strawberries fight against many health risks

Free radicals have been identified as one of the main risk factors associated with gastritis as well as other diseases of the digestive tract. According to the scientists, strawberries are among the most important fruits when it comes to fighting this type of inflammation, due to their elevated content of essential nutrients and phytochemicals.

The high content of flavonoids, tannins and phenolic acids is primarily responsible for the immunity boosting abilities of the fruits. These bioactive substances can scavenge active oxygen and prevent the onset of inflammations at a cellular level.

“This study was not conceived as a way of mitigating the effects of getting drunk but rather as a way of discovering molecules in the stomach membrane that protect against the damaging effects of differing agents” says professor Maurizio Battino, coordinator.

Picnic food ideas

Knorr Chicken Casserole Dry Cook-in-Sauce




Knorr Products are so versatile try these different ideas with your packet of Knorr Chicken Casserole Dry Cook-in- Sauce.


Spinach, mushroom and feta pasta: Heat 3 tablespoons margarine in a pan and gently sauté one finely diced onion with a clove of crushed garlic until soft. Add one punnet of sliced mushrooms together with 4 tablespoons lemon juice and allow to simmer until all the liquid has evaporated and the mushrooms are soft. Add 300ml milk and 125ml cream to the pan and stir in the contents of the sachet of Knorr Chicken Casserole Dry Cook-in-Sauce. Allow to simmer over a low heat for about 10 minutes then stir about 150g of washed, chopped spinach and allow to wilt in the sauce. Remove from the heat and serve over cooked fettuccine pasta and top with crumbled feta cheese.


Creamy chicken in white wine sauce: Heat two tablespoons olive oil in a large pan and cook one chopped onion until soft. Add 4 cubed, skinless and boneless chicken breasts and allow to brown well. Add one punnet of halved button mushrooms together with 100ml dry white wine and allow to cook until the liquid has reduced by half. Stir in 350ml water and the contents of one sachet of Knorr Chicken Casserole Dry Cook-in-Sauce and allow to simmer for 15 minutes stirring occasionally. Stir in some freshly chopped mixed herbs and serve with rice.


Chicken and brinjal bake: Preheat oven to 200°C. Place 8 chicken thighs into an oven proof casserole dish and bake in the oven for 5 – 8 minutes so that the skin is just starting to become crispy. Slice one brinjal and layer the slices over the chicken pieces and top with grated mozzarella cheese. In a measuring jug mix one tin chopped, peeled tomatoes with the contents of one sachet of Knorr Chicken Casserole Dry Cook-in-Sauce and pour the sauce over the mozzarella cheese. Top with breadcrumbs and more mozzarella cheese and bake in the oven for 25 minutes or until the brinjal and chicken are cooked through.


Butternut, spinach and blue cheese pancakes: For a light dinner option try these easy to prepare savoury pancakes. Preheat oven to 200°C. Heat one tablespoon olive oil in a pot and add 400g peeled and cubed butternut together with 300ml water. Cover with a lid and allow to simmer for 10-15 minutes or until the butternut is soft. Remove the lid then stir in the contents of the sachet of Knorr Chicken Casserole Dry Cook-in-Sauce together with 100g washed and chopped spinach and 50g blue cheese and allow to simmer for 5 minutes. Divide the filling between four pancakes, fold up and bake in the oven until golden.


Fruity chicken stew: Heat some oil in a pot and fry 8 chicken thighs over a high heat until well browned then remove from the pot and set aside. Add some more oil to the pot if necessary and fry one sliced onion until soft then add 400ml water, 8 halved and stoned plums and two peeled and cored apples that have been cubed. Return the chicken thighs to the pot together with 12 halved baby potatoes and stir in the contents of one sachet of Knorr Chicken Casserole Dry Cook-in- Sauce. Allow to simmer covered on a low heat for 40 minutes stirring occasionally until the chicken is cooked through. Stir in some mixed herbs and serve with cous cous.