Raff thedietitian

Raff thedietitian Registered Dietitian
Pretoria based
[email protected]

27/07/2026

Healthy dinners don’t have to take hours. 🍝⏱️

One of the biggest barriers to healthy eating is feeling like you don’t have enough time. That’s why I love keeping a few quick, balanced meals in my back pocket- because when dinner is ready in under 15 minutes, it’s much easier to stay consistent with your nutrition goals.

* ½ packet fusilli pasta
* 1 packet WOOLWORTHS SA Ostrich Frikadells
* 1 tin Mediterranean tomato mix
* Olive oil
* Salt & black pepper
* Fresh parsley
* Tony Ferguson SA Nutritional yeast

💡 Dietitian’s tip: To boost the nutritional value of this meal, add 1 punnet of mushrooms and 1 punnet of cherry tomatoes. It’s an easy way to increase your fibre, vitamins and overall vegetable intake while making the meal even more satisfying.

HighProteinMeals HealthyEating SimpleRecipes BusyWeeknightMeals NourishYourBody

20/07/2026

Check out the recipe in the caption below! 🥬💜

This quick pickled red cabbage is the perfect way to add colour, crunch and flavour to your meals. I love adding it to salads, wraps, sandwiches, nourish bowls or serving it alongside grilled proteins.

📝 Ingredients

* ½ head red cabbage, finely sliced
* 1 red onion, thinly sliced
* 2 tbsp apple cider vinegar
* 2 tbsp lemon juice
* 2 tsp honey
* 2 tsp olive oil
* Salt
* Black pepper
* Oregano

👩‍🍳 Method

1. Finely slice the red cabbage and red onion and place them in a large bowl.
2. Add the salt, lemon juice, apple cider vinegar and honey.
3. Massage everything together for a few minutes until the cabbage softens and releases its beautiful purple colour.
4. Add the olive oil, black pepper and oregano, then mix well.
5. Transfer to a clean jar and refrigerate for at least 24 hours before serving to allow the flavours to develop.

💜 Dietitian’s tip: Red cabbage is naturally rich in fibre and antioxidants, including anthocyanins- the pigments that give it its vibrant purple colour. These compounds help support overall health, while the vinegar adds a delicious tangy flavour. It’s an easy way to make meals more colourful and increase your vegetable intake.

Save this recipe for your next meal prep! ✨

EatTheRainbow GutHealth VegetableRecipes HealthyEating SimpleRecipes

14/07/2026

Nothing beats a bowl of homemade vegetable soup on a cold day. 🥣🤍

Simple, wholesome ingredients transformed into a comforting meal that’s packed with flavour and goodness.

🧅 2 onions
🫒 Olive Oil
🥕 4 carrots
🎃 1 packet pumpkin
🥒 1 punnet baby marrows
🥬 ½ head cabbage
🥬2 Florets of Bok-Choi
🍗 Chicken stock
🥣 Vegetable stock
🌶️ Cayenne pepper
🧂 Salt
💧 Hot water

Simmer everything until the vegetables are soft, blend until smooth (if you prefer), and enjoy a bowl of comfort.

As a dietitian, I love recipes like this because they’re an easy way to increase your vegetable intake while creating a satisfying, nourishing meal. Pair it with a source of protein and some wholegrain bread for an even more balanced meal. 🫶

Save this recipe for your next chilly evening! 🍂🥣

EasyRecipes WinterMeals SoupSeason EatMoreVeg HealthyEating NourishYourBody

26/06/2026

🚨 PUBLIC ANNOUNCEMENT 🚨 Your wellness haul just got better! 🛒✨

Dis-Chem’s 2 + 1 Free Sale is HERE! 🎉
From 26–28 June only, you can shop your favourites and get the cheapest item FREE 🙌🔥

And yes… this includes all Tony Ferguson products 💚✨

Whether you’re stocking up on your daily wellness essentials, trying something new, or grabbing your go-to favourites- this is your sign to save while you shop!

📍Don’t miss it - 3 days only!
🗓️ 26–28 June
🛍️ Buy 2, get 1 FREE (cheapest item free)

HealthAndWellness

25/06/2026

Tried the 4-ingredient viral brownie recipe! 🍌🍫
*TASTE REVIEW AT THE END**

Ingredients:
* 4 eggs
* 200g fat-free plain Greek yogurt
* 4 tbsp cocoa powder
* 2 bananas

I added a splash of vanilla essence and ½ tsp baking powder for a little extra flavor and texture. The result? A sugar-free, gluten-free brownie-style treat that’s light and healthier than a traditional brownie.

That said… the banana flavor really came through 🍌😅. If you love banana + chocolate, this could be a great healthier dessert option, but I was hoping for more of a rich, chocolatey brownie fix. Sadly, it wasn’t quite the choccy craving cure I wanted- so it’s a skip from me. 🍫

Let me know in the comments if you tried it and what your thoughts were💖

20/06/2026

A cosy, wholesome bake that’s packed with flavour- tender roasted brinjal rolls filled with creamy spinach and cottage cheese, topped with herby tomato sauce and a golden cheesy finish.

Ingredients:
🍆 2–3 large brinjals (eggplants)
🧂 Salt
🌿 1 packet of spinach, steamed
🥣 1 cup cottage cheese
🧂 Salt & black pepper to taste
🍅 1 tin tomato purée
🌿 1 tsp oregano
🧀 Grated Parmesan (to taste)
✨ Nutritional yeast (optional, for extra cheesy flavour)

Method:

1. Slice the tops and ends off the brinjals, then slice them lengthways into thin strips.
2. Place slices on a baking tray, sprinkle with salt, and leave for 10–15 minutes to draw out excess moisture.
3. Rinse under water and pat dry with paper towels.
4. Roast eggplant slices at 180°C for 15–20 minutes until softened.
5. Mix steamed spinach with cottage cheese, salt, and pepper.
6. Add a spoonful of the spinach mixture to the edge of each eggplant slice and roll up.
7. Place rolls into a casserole dish, cover with tomato purée, oregano, salt, Parmesan, and nutritional yeast.
8. Bake for another 15 minutes until warm, bubbly, and delicious.

A simple veggie bake that feels like comfort food 💚🍆

EasyDinnerIdeas VeggieMeals HomeCooking CasseroleRecipes

08/06/2026

Creamy Chickpea Curry 🍛🌱✨
The easiest comfort meal packed with flavour and goodness 💛

Recipe👇🏽
• 2 tsp turmeric
• 2 tsp ginger
• 1 tsp curry paste
• 1 tsp curry masala
• 1 tin onion & tomato mix
• 1 tin chickpeas (drained)
• 1 cup fat-free Greek yoghurt
• 1 onion
• Parsley
• 2 cups frozen veg

Cook the onion until soft, add the spices & curry paste, then stir in the onion and tomato mix. Add the chickpeas and frozen veg, let it simmer, then finish with Greek yoghurt and parsley 🌿✨

Quick, creamy, filling, and so good 🤌🏽

HomeCooking FoodReels ComfortFood HighProteinMeals EasyDinnerIdeas

28/05/2026

Getting veggies in doesn’t have to mean boring salads or forcing everyone at the table to eat greens 🥬🥦

This veggie-packed green pasta is creamy, flavourful, and completely family-approved, even by picky kids and husbands 😅 The best part? The veggies are blended right into the sauce, making it an easy way to boost nutrition without the complaints.

Ingredients
* 2 cups boiled green peas
* 1 tub cottage cheese
* A handful of baby spinach
* Fresh basil
* Lemon juice
* Olive oil
* Salt and pepper, to taste
* Pasta of choice
* Sun-dried Tomato
* Crumbed Low Fat Feta

Method
1. Add the peas, cottage cheese, baby spinach, basil, lemon juice, olive oil, salt, and pepper to a blender.
2. Blend until smooth and creamy.
3. Cook your pasta according to package instructions.
4. Add the green sauce to the warm pasta and mix until well coated.
5. Serve and enjoy ✨

Simple, nourishing, and such an easy way to add more veg into everyday meals 🤍

19/05/2026

Nothing beats a warm bowl of homemade soup 🤍
This creamy roasted cauliflower soup is simple, comforting, and packed with flavour from golden roasted veggies, garlic, and a hint of turmeric. Blended until silky smooth and finished with fresh herbs, it’s the kind of meal that feels both nourishing and cozy with minimal ingredients.

Ingredients

* 1 head cauliflower, chopped
* 1 onion, roughly chopped
* 2-3 cloves garlic
* 2 tsp turmeric
* Salt and pepper, to taste
* ½ cup milk
* Hot water, as needed
* Fresh thyme or rosemary, for garnish

Method

1. Preheat the oven and place the cauliflower, onion, and garlic on a baking tray.
2. Season with turmeric, salt, and pepper. Roast until soft and golden.
3. Transfer the roasted vegetables to a pot.
4. Add the milk and enough hot water to reach your desired consistency.
5. Blend until smooth using a hand blender (“magic wand”).
6. Serve warm and garnish with fresh thyme or rosemary. ✨

14/05/2026

Unboxing something thoughtfully designed for the GLP-1 journey ✨📦

Introducing the Nourish for You range by Truly Goods- a 3-tier nutrition system created to support you through different stages of your journey:

- Gentle: for when you’re just starting your GLP-1 journey
- Core: designed for the active stage of weight loss
- Freedom: focused on maintenance and long-term balance

I love how intentional this range is in supporting nutrition at every phase 🙌

Disclaimer: Patients using GLP-1 medication should still seek medical advice to ensure they are using their medication correctly and meeting their nutritional requirements.

Address

68 Pinaster Avenue, Maroelana
Pretoria

Opening Hours

Monday 07:30 - 17:00
Tuesday 07:30 - 17:00
Wednesday 07:30 - 17:00
Thursday 07:30 - 17:00
Friday 07:30 - 17:00

Telephone

+27748082130

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