Play With Fire – Eat Smart (Part 2) : Sweet veggie skewers, Light beer cocktail, Braaied tropical fruit with plain yoghurt

Sweet veggie skewers

Braai some veggie kebabs, then serve them over greens for a fast salad that’s full of fresh flavor.

Prep time: 15 minutes

Cook time: 10 minutes

1 aubergine (about 450g), cut into rounds and then halved

24 cherry tomatoes

1 orange pepper, cubed

1 courgette, cut into rounds and then halved

1 sweet onion, cut into rounds and then quartered

Marinade:

3 tbsp canola oil

3 tbsp orange juice

1 tsp honey

¼ tsp chilli powder

1 clove garlic, minced

1.    Whisk together marinade ingredients and pour over cut vegetables in a wide, shallow dish. Let sit for five to 10 minutes.

2.    Thread vegetables onto 12 skewers. Braai, brushing with extra marinade, for five minutes per side or until veggies are lightly charred.

Serves 6. Per serving (two skewers): 540kJ, 7g fat (1g sat), 15g carbs, 12mg sodium, 4g fibre, 2g protein

Light beer cocktail

Pace yourself with a drink that is refreshing, social and low in kilojoules

180ml light beer

120ml lemonade

Lemon peel or mint sprig for garnish

Fill a tall goblet, highball or flared pilsner glass half-way with beer. Top off with lemonade and stir gently. Garnish with a citrus twist or a sprig of mint.

Serves 1. Per serving: 564kJ, 0g fat, 21g carbs, 9mg sodium, 0g fibre, 1g protein

Braaied tropical fruit with plain yoghurt

There’s no beating the juicy, seared-in flavor of fruit on the braai. Topped with cinnamon and a dollop of plain yoghurt (with honey and coconut for a little extra sweetness), it’s a fresh and satisfying way to end a meal.

Prep time: 5 minutes

Cook time: 10 minutes

½ pineapple, cubed

1 mango, cubed

1¼ cups plain fat-free yoghurt

1 tsp cinnamon

6 tbsp toasted coconut

2 tbsp honey

1.    Skewer pineapple and mango chunks and braai for about five minutes on each side until lightly browned.

2.    Distribute fruit evenly among six small bowls and top each with plain yoghurt. Sprinkle with cinnamon and coconut, then drizzle with honey.

Serves 6. Per serving: 710kJ, 1.5g fat (1.5g sat), 26g carbs, 332mg sodium, 2g fibre, 5g protein.

Thirsty For More?

Take a break from the heat and kick back with this Michelada, a classic Mexican beer cocktail

180ml beer

150ml tomato juice

6 tsp Tabasco sauce

1 splash Worcester sauce

1 dash black pepper

Juice from ½ a lime

Lime wedge and a sprig of fresh coriander for garnish

Rim a mug with lime juice and salt. Combine all ingredients in mug over ice.

Serves 1. Per serving: 500kJ, 0g fat, 16 carbs, 1210mg sodium, 1g fibre, 3g protein