Sweet butternut tart

healthy oranges lots of vitamin c

healthy

Sweet butternut tart

Print Recipe

Ingredients
  

  • ½ butternut finely chopped
  • Salt pinch
  • 1 sachet sweetener or 2
  • 2.5 ml Cinnamon
  • 2.5 ml Nutmeg
  • 2 eggs beaten
  • Spray & Cook

Instructions
 

  • Separate the eggs
  • Use Spray and Cook
  • Mix all ingredients and add to an ovenproof dish
  • Bake at 180° C for 30-45 minutes
Butternut bean dish

healthy oranges lots of vitamin c

healthy

Butternut bean dish

Print Recipe

Ingredients
  

  • 1 butternut halved
  • 1 onion finely chopped
  • 1 clove garlic finely chopped
  • spices salt and pepper to taste
  • 250 g frozen beans
  • 125 g mushrooms
  • 2 tbs. low-fat cream cheese any flavour

Instructions
 

  • Fry onions until soft
  • Add beans and fry until almost cooked
  • Add mushrooms and spices and fry until cooked
  • Add cream cheese and spoon beans on top of the butternut
  • Wrap with foil and bake until soft in the oven
Cucumber set salad

healthy oranges lots of vitamin c

healthy

Cucumber set salad

Print Recipe
Course Main Course, Side Dish

Ingredients
  

  • 2 med cucumbers grated (leave the skin on, drain and reserve the juice)
  • 1 small onion grated
  • 2 packets gelatin
  • 125 ml boiling water
  • 10 ml fresh lemon juice
  • Salt and pepper to taste

Instructions
 

  • Mix gelatin with the boiling water, then add lemon juice
  • Add the drained cucumber, onion salt and pepper
  • Mix and add in a mould which was rinsed with ice water
  • Place in refrigerator until set
Sweet and savoury carrot chips

healthy oranges lots of vitamin c

healthy

Sweet or savoury carrot chips

Print Recipe
Course Snack

Ingredients
  

  • 1 carrot sliced thinly into rounds or peeled with a vegetable peeler
  • ½ tablespoons olive oil
  • Pinch of kosher salt
  • Cinnamon spice for sweet
  • ½ teaspoon ground pepper spice for savoury
  • ½ teaspoon cayenne spice for savoury

Instructions
 

  • Preheat oven to 220° degrees and line with a baking sheet
  • Combine carrots (either rounds or peels depending on which version you’re making) in a medium bowl with olive oil and spices
  • Toss to combine
  • Transfer to the baking sheet and arrange in a single layer
  • Bake for 10-12 minutes, watching carefully
  • Chips can go from crispy to burn in as little as a minute since they are so thin
  • Remove from oven and serve immediately
Cold tomato and cucumber soup

healthy oranges lots of vitamin c

healthy

Cold tomato and cucumber soup

Print Recipe
Course Main Course, Side Dish

Ingredients
  

  • 3 large tomatoes peeled and chopped
  • 1 cucumber peeled
  • 1 small onion chopped
  • 2 ml salt
  • 2 ml freshly ground black pepper
  • 2 ml cumin
  • Fresh lemon juice
  • Sweetener to taste

Instructions
 

  • Blend all ingredients
  • Chill the soup before serving
How it all started

How it all started

Kindly note that although nor I nor my agents are doctors/dieticians, we give advice, we once were women fighting the same battles. If you are uncertain about anything please consult your doctor.

Rika’s story:
Being desperate to lose weight I started a Google search and downloaded around 15 diets as I knew I had to try something else.  Eventually, I decided on this particular eating plan, now called The Wonderwerk Eating Plan, as it seemed like the diet with the least trouble, had no owner, no weighing of foods and by far the cheapest.

On 18th August 2014, I started the eating plan and to my amazement, I lost 4kgs in the first week. Much to my regret, I did not measure myself before starting the eating plan. After completing the second week I posted some photos on Facebook and was overwhelmed by all the requests for more details. I had to appoint a few agents to start assisting me. I feel that we have one of the best support groups on both Facebook and Whats-app.  Eventually, I lost 28 kgs and my dress size dropped with an astonishing 6 sizes. The secret seems to be a lifestyle change. Once you realize you are starting to gain weight again you need to do days 1, 2 and 3 and you need to have smaller portions and regulate your intake of food
to smaller portions.  The name “Wonderwerk Eetplan” and ‘Wonder Eating Plan’ is registered and trademark.

FAQ

FAQ

Frequently asked questions

50g lean beef, game or ostrich biltong
50g cooked, lean mince
60g grams cooked steak 
100 g raw steak
100g raw fish

With a bit of olive oil or cooking spray, you may cook your eggs to your preference. During the first three days, eggs must be boiled.

You can also eat chicken skinless, fish, or any other seafood.

Yes, only 5ml a day.  

You are allowed to consume 500ml of jelly per day, but you will need to give up your 500ml of diet drink for the day.  

You can nibble on cucumbers, carrots, or lettuce. Twice a week, make 50 grams of raw popcorn in a microwave.  

Your body’s metabolism should be functioning properly. If you know you’ll gain weight from certain foods, eat small portions of them.  Should you pick up some weight by any chance, repeat days 1 to 3.

Without a doubt. The reduction in salt and MSG intake combined with healthier eating habits will benefit hypertension sufferers. Do not stop taking your medication without consulting your physician. As a result, my blood pressure dropped from 164/132 to 125/85. 

Change your life!

4 EVER

Certainly, you may.

You can eat chicken, ostrich, game, fish, or lean mince.  

The answer is yes.  

Supplements are not necessary.  Vegetables and fruits can decrease blood pressure, prevent some types of cancer, lower the risk of digestion problems, and improve blood sugar levels, which can help control appetite. 
.

Replace your salads with stir-fries, vegetable curries, or vegetable soups.
Brussel sprouts, tomatoes, onions, green pepper, mushrooms, carrots, cabbage – any vegetables allowed.

Fresh herbs and spices are best.  Spices that do not contain sugar or starch. Make sure you read the labels carefully. The use of aromat is prohibited. Tabasco sauce may be used in small quantities.

Eat carrots before your gym session, and drink your diet cool drink afterward. If you follow a rigorous workout schedule, consult your instructor regarding protein shakes, even though this is not recommended.  

As your body detoxifies, you might experience headaches, so drink more water. There are also complaints of dizziness and nausea among some members. As a remedy, drink 5ml of marmite mixed with hot water.   

Please consult your clinic sister or general practitioner before doing so. There may be a need for additional minerals and vitamins.  

As long as it’s sugar-free, it doesn’t matter what type of diet drink you drink.
Tab, Diet Coke, Sprite Zero, or Manhattan Lite Ice Tea.  With drink-o-pop, you can make your own ice tea.

Granny smith apple or 125g fresh berries.

You can either ignore the tomatoes or replace them with carrots.  

​The decision is yours. Sugar alcohols like Xylitol, Sorbitol and Mannitol could be a better option, they do contain calories but in a lesser amount than other sugars.

You may, as long as you stick to the allowed list of fruits.  

Yes, you can accept fruit not allowed.  

Yes, as prescribed in the eating plan.

The eating plan has been successful for diabetics. Eating smaller portions more frequently throughout the day is best. Consult your doctor before changing any of your medications. The sugar levels of some of our members have fallen from 19 to 4, please monitor yours carefully.  

​Insulin resistance is commonly believed to be caused by obesity, especially fat around the organs and in the abdomen, called visceral fat. It may take time for this condition to be corrected because it is often the result of yo-yo dieting. 

It is not recommended to exercise vigorously during the first week, split your ​meals into smaller portions.

You can improve your skin’s firmness by drinking 5ml of gelatine powder in your coffee or using Biogen Collagen (Dischem and Clicks) tablets.  

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Any more Questions? Contact us