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As a mom, I know exam season can turn the whole house upside down a little 😅

There’s the studying, the late nights, the nerves, the “I’m not hungry” mornings… and somehow you’re still trying to make sure everyone is eating properly.

And this is where the dietitian in me kicks in. During exams, I’m not chasing a “perfect” diet for my kids. I’m just trying to make the healthier choice the easier choice- a proper breakfast, enough protein, some fibre and fermented dairy like yoghurt, maas or kefir worked into meals they already enjoy.

Because good nutrition matters during this time. It supports their energy, concentration, appetite and gut health - all things that can take a knock when stress is high.

One breakfast I’ve been making lately is this warm oat and berry bowl:

Cook the oats
½ cup oats
1 tsp mixed seeds
1 cup water
- Cook until soft and creamy.

Cook the berries
½ cup frozen mixed berries
2 tbsp water
½–1 tsp honey
- Simmer until the berries soften and become slightly saucy.

Mix the yoghurt topping
¼ cup low-fat yoghurt
3 tbsp maas or kefir

Transfer the oats to a bowl, spoon over the warm berries, and top with the yoghurt mixture.

It’s simple, filling and gives you a lovely mix of carbohydrate for energy, protein from the dairy, fibre from the oats and berries, and fermented dairy for the gut ecosystem.

So yes, I care about the studying… but I also care about what’s in the breakfast bowl before they walk out the door.

Small, consistent habits really do matter - especially during exam season.

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🥛⚠️Lactose intolerant? That doesn’t necessarily mean you have to cut out 🚫🐄 all dairy.

One of the biggest common misconceptions I hear is that lactose intolerance = no dairy at all. 🚫🧀

But it’s actually a little more nuanced than that. 🥛

Lactose is the natural sugar found in milk, and we need the enzyme lactase to break it down.

When you don’t produce enough lactase, lactose can travel undigested into the large intestine where it is fermented by gut bacteria 🦠 leading to symptoms like:

💨 Bloating
😣 Cramping
🚽 Diarrhoea
🎈 Gas

But here’s where fermented dairy differs⬇️ 🧀

During the fermentation process, lactose is enzymatically digested. . .

✅ Less lactose is left for your gut to deal with.

⚠️ And there’s another important factor: the amount of lactose that reaches your gut at one time really matters.

🥛 A big glass of milk delivers a relatively a large dose of lactose into your gut quite quickly. Rather have small amounts of milk with food to reduce the impact of lactose on the gut.

🥣 Yoghurt for example is thicker, digests more slowly and generally contains less lactose, giving your digestive system more opportunity to manage it.

Cheese is also a good option, it contains almost no lactose.

So having lactose intolerance doesn’t automatically mean saying goodbye to dairy. 🧀🥛🥣

It may simply mean learning which dairy products you tolerate, how much you can tolerate, and how you include them. Remember

➡️ Fermented dairy may be better tolerated.
➡️ Smaller portions may be better tolerated.
➡️ Having milk with food.
➡️ Hard cheeses naturally contain very little lactose.
➡️ Lactose-free dairy is another great option.

What dairy products work best for you with your lactose intolerance? ⬇️⬇️⬇️

#LactoseIntolerance #GutHealth #Dairy #Nutrition #Dietitian

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Long-life milk gets a bad rap 🥛

But UHT milk isn’t “less nutritious” simply because it lasts longer. It still provides important nutrients like protein and calcium.

The difference is in how it’s processed — not whether it’s a “good” or “bad” choice.

Choose the milk that works for your budget and lifestyle without losing out on dietary benefits and the protein of milk!
Have any questions? Comment below

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There’s something about a tray of roasted vegetables in winter- warm, caramelised edges, plenty of spice, and that smell filling the kitchen!

This spicy yoghurt with roasted vegetable salad is such a lovely way to change things up when you’ve reached that point in winter where you’re cooking the same meals on repeat.

The roasted carrots, beetroot, pumpkin and sweet potato are served over a cool, creamy feta yoghurt, with pomegranate and a homemade vegetable spice to finish. I love the contrast of warm vegetables with the fresh yoghurt- and it’s a reminder that dairy doesn’t only have to mean milk in your coffee or cheese on your toast.
Sometimes getting out of a winter food rut doesn’t need a whole new way of eating. It can simply be taking familiar ingredients and using them a little differently.

Recipe pinned in comments

This one is definitely going onto my winter table.
#RediscoverDairy #Winterwithdairy #HealthyEating #DietitianEats #RoastedVege

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One of the most underrated things about Amasi is how versatile it is. We almost always use it for umphokoqo (a traditional Xhosa dish made with maize meal) or in scones. But lately I've started experimenting with different uses and I recently made this absolutely delicious Amasi & Herb Dressing to drizzle over my Mexican-inspired bowl. What a win! Please do try this at home 👩🏾‍🍳

#rediscoverdairy
#winterwithdairy #

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This Creamy Mushroom Soup has been one of this winter’s favourite (and easiest) suppers.

I love that you can add in more or fewer mushrooms depending on how chunky you like yours and that the dairy (which is the essential ingredient) can be your choice of cream, yoghurt or milk (or a mix of them).

The cheesy toasts are so tasty too - they ramp up this quick and easy supper and are great for quick snacks on their own if you’re feeling peckish.

CREAMY MUSHROOM SOUP & EASY CHEESY TOASTS
This hearty soup takes less than 20 minutes to make and is so satisfying.

Soup Ingredients:
50g butter
200ml cream (or 100ml yoghurt/100ml cream OR 100ml milk/100ml cream)
2 shallots, finely chopped
2 garlic cloves, finely chopped
5 sprigs thyme, stripped
2 punnets/500g mushrooms, roughly chopped
500ml beef or vegetable stock
Salt and pepper to taste

METHOD
Melt butter and sweat shallots until shiny and sizzling.
Add garlic and thyme and stir for a minute, then add mushrooms.
Stir well, coating all the ingredients in butter and allow to cook for 3-4 minutes.
Add broth and bring to a bubble – reduce heat and allow soup to simmer for another 5-6 minutes.

While it’s cooking, mix up your sour cream and grated cheese for the toasts.
Take off the heat and allow to rest for a minute or two – blend to your preferred consistency, stir in cream (or cream/yoghurt mixture), grind over black pepper and serve with Cheesy Toasts.

CHEESY TOASTS INGREDIENT
Baguette or white crusty bread
50g grated cheddar
50g grated mozzarella
125ml sour cream
½ teaspoon Dijon mustard.

METHOD
Mix together cheeses, sour cream and mustard and smear onto bread with the back of a spoon. Place under a preheated grill for 6-8 minutes as you take the soup off the stove and serve with the soup.

TIP: If you like a thicker soup, add less broth OR make a slurry of 1Tbsp corn flour and about 3 Tbsp milk. Pour slowly into your soup about 3 minutes before completion to allow the starches to cook and thicken the liquid.

#winterwithdairy #rediscoverdairy

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I made this Winter Fisherman’s Pie a few weeks back and it’s not been far from my mind since - especially during this particularly misty and cold West Coast winter.

Rich with milk and cream that’s been infused with smoky haddock and fresh tarragon, the star of this recipe is the dairy as the carrier of flavour. I added peas and baby spinach to my pie along with lots of fresh dill and chives as they’re classic seafood pairings. Finally, a layer of buttery puff pastry tops things off and I enjoyed getting creative in cutting out my happy fish shapes to decorate the pie with.

RECIPE (continued in comments)

Prep time: 40 mins / Cook time: 30 mins / Serves: 6-10

Ingredients:

- 300g firm white fish – hake or monkfish, filleted and cut into chunks
- 200g whole prawns or shrimp, deveined
- 300g smoked fish (snoek, angelfish, haddock)
- 300ml full cream milk
- 1 small onion, peeled and halved
- 2 bay leaves
- 3 sprigs fresh tarragon (optional)
- 5ml whole black peppercorns
- Butter, for frying
- 1 large shallot, peeled and finely diced
- 3 leeks, rinsed and thinly sliced
- 2 cloves of garlic, crushed
- 90g plain flour
- 250ml fresh cream
- 200g baby spinach, cooked and drained
- 100g baby peas
- 15ml fresh dill, finely chopped
- 15ml fresh chives, finely chopped
- Sea salt and black pepper
- 400g ready-rolled puff pastry, defrosted
- Plain flour, for dusting
- 1 egg, beaten

Place the white fish, smoked fish, prawns or shrimp, halved onion, bay leaf, tarragon and peppercorns in a lidded casserole and pour over the milk. Bring to the boil and then simmer for 15-20 minutes until the seafood is cooked.

Remove the fish and prawns and strain the milk, reserving the liquid. Peel the prawns and flake the fish, discarding the shells and any bones. Set aside.

#rediscoverdairy #winterwithdairy

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Comment “workout” for more post exercise nutrition tips!
if you’ve been practising your protein without considering your bone health? This is your sign to start doing so. Follow @rediscoverdairy for more recipes ✨

#RediscoverDairy #enjoydairy

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Vitamin D is more than just the “sunshine vitamin”

It plays a key role in keeping your bones strong. ☀️🦴

Calcium is one of the very important nutrients we need for strong bones. However, without enough vitamin D, your body can’t absorb and use calcium effectively.

Think of calcium as the building block, and vitamin D as the helper that makes sure it gets where it needs to go.

Low vitamin D levels can increase the risk of weaker bones, reduced bone density and, over time, conditions like osteopenia or osteoporosis.

So when we talk about strong bones, we need to make sure our vitamin D ☀️ is optimal. Here is a checklist for you:

✅Get your vitamin D levels checked

✅Include calcium-rich foods

✅Spend safe time in sunlight to boost vitamin D levels

✅Speak to your healthcare provider about supplementation if needed

Strong bones are built with the right nutrients working together. 🩷

#worldmilkday #dairydaily #rediscoverdairy #vitamind #dietitianapproved

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This World Milk Day, remember that strong bones are built over a lifetime — and your everyday habits matter more than you think. Registered Dietitian, Maretha Vermaak from Rediscover Dairy explains: “Bones are living tissue that, like muscles and skin, change according to your life stage and lifestyle. What you eat, how active you are, and even your exposure to sunlight all play an important role in keeping bones strong over time.” The good news? Small daily choices go a long way. Dairy naturally provides calcium, protein and other essential nutrients that support bone health, while activities like walking, dancing, running and strength training help keep your bones strong and active.

Here’s to the little habits that add up to a lifetime of strength. 💪🥛

#RediscoverDairy #WorldMilkDay #EnjoyDairy

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Milk it for all it’s worth 🥛

Adding more dairy to your day can help support:
- Strong bones with calcium
- ⁠Muscle recovery with high-quality protein
- ⁠Gut health from cultured dairy like yogurt & maas
- ⁠Better fullness to keep you satisfied longer

Easy ways to boost your dairy intake daily:

🥣 Add yogurt to smoothies, oats, or fruit bowls
☕ Use milk instead of water in oats or coffee
🧀 Keep cheese sticks or cottage cheese handy for snacks
🥛 Blend maas or milk into post-workout shakes
🍝 Sprinkle grated cheese over soups, eggs, or pasta for extra flavour and protein

From a splash of milk to a spoon of yogurt or a slice of cheese, dairy makes balanced nutrition easy (and delicious)

What’s your favourite way to get dairy in to your day? 🫶🏼🥛👇🏼

#DairyDaily #NutritionTips #DietitianApproved #worldmilkday #rediscoverdairy

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Whether you are following a personalised weightloss plan or using a GLP1 medication, it’s important to shift from simply countingcalories and measuring your weight to focusing on overall wellbeing. This is where dairy can make a real difference. @rediscoverdairy

#weightloss#countingcalories#dairy#medication

https://www.motherandchild.co.za/nutrition/why-dairy-matters-on-your-weight-loss-journey/

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