Recipes for healthy living in HIV/Aids

When you are HIV-Positive, taking control of what you eat is very important. Twelve key things to remember when considering eating well with HIV or to consider if you are caring for someone who is HIV infected are: 1.    Start eating well early, ensuring that you do not suffer from malnutrition. 2.    Choose foods that you enjoy eating. 3.    Eat a variety of foods. 4.    Make starchy foods the basis of each meal. 5.    Eat lots of fruit and vegetables. 6.    Drink lots of clean, safe water. 7.    Meat and dairy foods may be eaten daily. 8.    Eat dry beans, peas, lentils, peanuts or Soya regularly. 9.    Include sugar, fats and oils in your diet. 10.    Use salt sparingly. 11.    Do not take alcoholic drinks. 12.    Be as active as you can. These days we are often very dependant on read meat for our main source of protein however, beef, chicken and other fresh meat products are expensive and can result in us not affording other important food items. This month I have decided to share three very easy and basic recipes that use TINNED or DRY BEANS, as well as LENTILS and SPLIT PEAS as they are very affordable and also contain protein as well as vitamins, zinc and iron. Beans are also a good source of vitamin B, which helps to maintain a healthy immune system.   1.) Beans and tomatoes (easy and fast to prepare) Ingredients: 1 medium size tin baked beans 1 medium size tin tomatoes or 5 fresh chopped tomatoes Parsley Basil leaves (Optional) Grated cheese Method: Mix the beans and tomatoes together. Bring to boil and simmer slowly for ten minutes. Add freshly chopped herbs. Sprinkle grated cheese over before serving. (You can also add minced meat or chopped leafy greens and simmer together with the vegetables.) 2.) Mixed beans with spinach Ingredients: Mixed beans Water Salt (to Taste) Onions  (Chopped) Garlic Margarine or oil Tomatoes Spinach or other green leaves Pepper (to taste) Method: Boil the beans. Fry the chopped onions and garlic in a little margarine or oil. Add the chopped tomatoes and the boiled beans and bring back to the boil. Add some chopped spinach or other green leaves. Add salt and pepper to taste. Cover and simmer slowly until the spinach (leaves) are soft. 3.) Lentil or split pea soup Ingredients: Dried lentils or split peas Water Vegetables (carrots, potatoes, greens or other) Salt Garlic Method: Soak lentils or split peas in water overnight. Cook until fairly soft. Add chopped vegetables and cook until soft. Add salt and garlic according to your taste. Cautionary Note: As you adapt these recipes to satisfy your taste and needs remember that if you are suffering from diarrhoea beans might need to be avoided until you are well. Fish - the gift from the sea   Protein foods (foods from animals and fish) should also be eaten as often as you can afford them. Fish supplies good-quality proteins, vitamins and minerals and extra energy. These will all help to strengthen muscles and the immune system. Fats and oils play an important part in a healthy and balanced diet. Even small amounts can provide lots of energy. Fats and oils are also found in fish. Furthermore, fish is a good source of some of the important vitamins and minerals that are essential for people living with HIV and AIDS. The following micronutrients are found in fish: • Vitamin B-group, is necessary to keep the immune and nervous system healthy. • Vitamin A, protects against infection associated with accelerated HIV progression, increased adult mortality, increased mother to child transmission, higher infant mortality and child growth failure. • Folate, which is required for building new cells, especially red blood cells and gastrointestinal cells. • Calcium, builds strong teeth and bones and aids heart and muscle functions, blood clotting and the immune defenses. • Iodine, ensures the development and proper functioning of the brain and the nervous system. • Iron, transports oxygen to the blood, eliminates old red blood cells and builds new cells. • Zinc, reinforces the immune system, facilitates digestion and transports vitamin A. So with all that in mind here are two tasty fish dishes: “Spanish style” Hake Ingredients: Hake Fillets: 1,8kg Spice for fish: 10g Salt: 10g Lemon Pepper: 10ml Onions, (chopped): 3 Mushrooms (chopped): 300g Green pepper (sliced): 1     Garlic cloves (crushed): 2 Tomatoes (chopped): 3 Butter    (margarine): 100g     Parsley     (chopped): small bunch Dry white wine: 50ml Worcestershire sauce: 20ml Method: Season the hake fillets with the spice for fish, salt and lemon pepper. Make a sauce by frying the onions, mushrooms, green peppers, garlic and tomatoes in the butter. Place the hake fillets in an oven dish. Scoop the sauce over the fish. Sprinkle with    Parsley. Add the wine and Worcestershire sauce. Bake in the oven for 15 to 20 minutes at 180ºC - 200ºC or until the fish is cooked. Serve on a bed of rice or mashed potatoes. Curried fish Ingredients: (Serves 20 portions). Firm white fish (cut into portions): 2kg Cloves of garlic (crushed): 6 Tumeric: 25ml Curry powder: 25ml Corriander (ground) and mixed with Cumin seed (gera mixture): 25ml Cayenne pepper: 10ml Salt: 10ml Lemons (juice): 4 Oil: 62,5ml Onion (large sliced): 5 Chilli (chopped): 2 Bayleaves: 10 Tomatoes (chopped): 10 Sugar: 25ml Water: 625ml Method: Rub fish portions with a mixture of garlic, salt, curry powder, gera mixture, cayenne pepper, lemon juice and a little bit of oil. Marinate for 1 hour. Fry the onion in oil until soft, add the chilli and bayleaves. Add the tomatoes and sugar and simmer. Add fish to onion mixture and add water. Simmer until fish is cooked. (the fish is also very tasty if baked in a hot oven). Serve with rice. Serves 20 portions. Alan Brand Hospitality and Tourism Representative, South African National AIDS Council (SANAC) E-mail: This e-mail address is being protected from spambots. You need JavaScript enabled to view it Website: www.redribbon.co.za