Markus Andrews

More stories

  • 113 Shares

    in fitness and body

    Push Beyond Limits With Garmin’s New fēnix 8 Series

    Whether you’re a serious athlete or an adventurous soul, the new Garmin fēnix 8 Series is here to push you beyond your limits with unbeatable performance. These next-gen premium multisport GPS smartwatches come with either a vibrant AMOLED display or a solar charging option for even more battery life to keep you going. Packed with advanced strength training features, dive capabilities, an internal speaker, mic, and more, the fēnix 8 Series is designed for those who never settle. Plus, with its incredible battery life, you’ll never miss a beat – the 51mm AMOLED model lasts up to 29 days in smartwatch mode, and the 51mm solar model can go for a massive 48 days with its always-on display. Ready to explore further? This watch is.“For years, the fēnix line has been celebrated for its premium features, materials and design. And now, we’re thrilled to introduce our most capable fēnix yet. This latest lineup not only adds new design details, sport-specific training enhancements and convenient communication tools, it also allows users to choose between a beautiful AMOLED display or solar charging for extra-long battery life. If you’re looking for a sophisticated smartwatch that can hold you accountable and help you reach your health and wellness goals, look no further than fēnix 8.”

    Dan Bartel, Garmin Vice President of Global Consumer SalesSomething for everyoneAMOLED or solarChoose between a bright AMOLED display or an always-on display with a solar charging lens that harnesses the power of the sun even better, resulting in fēnix 8 – 51mm providing 50% more solar power than its predecessor1. Both models also feature refreshed graphics. Rugged designAll models feature leakproof metal buttons, a new sensor guard to help protect essential sensors and have been tested to U.S. military standards for thermal, shock and water resistance. And premium materials like an optional titanium bezel and optional scratch-resistant sapphire lens are built to endure, even in the harshest of conditions. Built-in speaker and microphoneMake and take phone calls from the watch when paired with a compatible smartphone. Certain voice commands like “start a strength training activity”, “set a timer for 5 minutes”, “save waypoint” and more can be activated right from the watch—no phone connection is required. Built-in LED flashlightQuickly control the flashlight’s brightness right from the display. Variable intensities, a red light and strobe mode can help provide greater awareness in dark environments—like during a training run, searching for a lost toy under the couch, reading a menu at a dimly-lit restaurant and more.Advanced strength trainingElevate performance with targeted, 4-6-week strength training plans to help meet personal goals, plus sport-specific workouts for athletes of all types, including trail runners, surfers, skiers and more.Dive capabilitiesDive in with a 40-meter dive-rated case, leakproof metal buttons and support for scuba and apnea dive activities.Garmin Messenger™ appCommunicate with family and friends via two-way text messaging right from the watch2.Advanced mapping and navigationView terrain contours on TopoActive maps3 and access preloaded maps for thousands of golf courses and ski resorts around the world. A new map interface allows users to easily customise map layers to get the most out of their navigation. While exploring, enter a distance on the watch and receive suggested routes to stay on track and on time with dynamic round-trip routing.
    [embedded content]
    Perform at your bestNo matter the adventure, fēnix 8 Series can help athletes of all types push beyond their limits. Every morning, a training readiness score can help determine if it’s a good day to go hard or take it easy, while advanced training metrics like endurance score, hill score, VO2 max, training status and more can help gauge overall performance4.During a training session, PacePro™ provides GPS-based pace guidance for selected courses or distances while grade-adjusted pace provides an equivalent running pace at the same effort on flat ground or when ascending. Meanwhile, ClimbPro displays real-time information on current and upcoming climbs. To prepare for the next big race, athletes can view personalised daily suggested workouts that adapt after every run or ride, use free Garmin Coach training plans and reference the race widget for training tips, personalised daily suggested workouts and more. READ MORE: Total-Body Toning Spring WorkoutFind your passionNew activities like apnea and scuba diving join dozens of preloaded activities – including running, whitewater rafting, golfing and padel, plus team sports like soccer, rugby, cricket and more – to help users stay active. Whether working out at a gym or at home, fēnix 8 Series tracks activities like strength, cardio, yoga and HIIT. Users can also follow animated cardio, strength, yoga and Pilates workouts right on their watch screen. Explorers can also keep track of their adventures with insights for snowboarding, XC skiing, surfing, mountain biking and more. While out skiing, users can now track how much time they spend on different difficulties throughout the day at thousands of resorts worldwide.READ MORE: Cyclists, This New Device By Garmin Will Have You On The Edge Of Your SeatExplore on (or off) the beaten pathReady for any adventure, fēnix 8 Series is packed with premium mapping features to help explorers stay on track. Available on fēnix 8 sapphire models, preloaded TopoActive maps provide multi-continent mapping from around the world. An optional Outdoor Maps+ subscription provides explorers with premium mapping content, like satellite imagery and enhanced topographic maps right on the watch. Meanwhile, SatIQ™ and multi-band GPS help provide superior positioning accuracy in challenging environments—all while optimising battery life. Before heading out, adventurers can create or find existing courses in Garmin Connect™ and seamlessly sync them to their watch to get turn-by-turn directions. While out exploring, users can navigate trails with the NextFork™ Map Guide or the built-in altimeter, barometer and 3-axis electronic compass.Track your health statsLoaded with 24/7 health monitoring features, fēnix 8 Series includes wrist-based Pulse Ox5, Body Battery™ energy monitoring, jet lag adviser, advanced sleep monitoring, nap detection and more. Upon waking, users can receive a morning report that provides a customised look at last night’s sleep, their training outlook and Heart Rate Variability (HRV) Status.Stay connectedWhile on the go, fēnix 8 Series lets users: share saved locations, courses and workouts with others who have a compatible Garmin device using Garmin Share; receive smart notifications; download songs from Spotify®, Deezer or Amazon Music (premium subscription required) for phone-free listening; workout with peace of mind with incident detection, assistance and LiveTrack6; breeze through checkout lines with Garmin Pay™ contactless payments7; and more.

    Be limitless with Garmin fēnix 8

    The fēnix 8 Series offers a bright AMOLED display or solar charging for even greater battery life. The AMOLED option is available in three sizes – 43mm, 47mm and 51mm – while the solar charging option is available in 47mm or 51mm.

    Engineered on the inside for life on the outside, Garmin products have revolutionised life for adventurers, athletes, off-road explorers, road warriors and outdoor enthusiasts everywhere. Committed to developing products that enhance experiences, enrich lives and help provide peace of mind, Garmin believes every day is an opportunity to innovate and a chance to beat yesterday.ReferencesAssumes all-day wear with 3 hours per day outside in 50,000 lux conditions.

    Requires both the sender and receiver of messages to have the Garmin Messenger app installed on their compatible paired smartphones.

    Sapphire versions only. Non-sapphire versions must download maps.

    Activity tracking accuracy.

    This is not a medical device and is not intended for use in the diagnosis or monitoring of any medical condition; see Garmin.com/ataccuracy. Pulse Ox not available in all countries.

    When paired with your compatible smartphone. For safety and tracking feature requirements and limitations, see Garmin.com/safety.

    Available for supported cards from participating banks. View current supported countries, payment network and issuing bank information on garmin.com/garminpay**WH Partnership More

  • 138 Shares

    in diet and nutrition

    The Steak Recipe Guests Will Still Be Raving About Weeks Later…

    The tri-tip steak has become increasingly popular for its great beefy taste and tender chew – and is usually a tad cheaper than its other flavour-packed counterparts such as rib-eye. A lean cut of meat with a fairly decent amount of fat, it is ideal for the grill or braai stand and adopts the flavours of other ingredients quite easily. READ MORE: 21 Amazing Protein Sources That Aren’t Meat (And Taste Great)Tri-Tip Steak With Salsa Verde Recipe

    Tri-Tip Steak With Salsa Verde

    Nutritional Facts: About 392 cal, 26.5 g fat (7.5 g sat), 35 g pro, 466 mg sodium, 2 g carb, 1 g fibre. 

    Prep Time 45 minutes mins

    Course dinner, Lunch

    Servings 4Calories 392 kcal

    900 g Tri-tip steak, trimmed4 Tbsp Olive oil, divided1 tsp Smoked paprikaKosher salt and pepper1 cup Parsley leaves½ cup Basil leaves3 Tbsp Capers, drained½ small Clove garlic, pressed2 tsp Dijon mustard½ tsp Honey
    Heat grill to medium-high. Rub tri-tip with 1 Tbsp oil, then paprika and ½ tsp each salt and pepper.Grill, turning occasionally until browned on all sides and cooked to desired doneness, 18 to 25 mins depending on size of tri-tip. It’s medium-rare when instant-read thermometer inserted into thickest part of meat registers 55℃. Transfer to cutting board and let rest at least 10 mins before slicing. Meanwhile, in mini food processor or blender, pulse parsley, basil, capers, garlic, mustard, honey, ¼ tsp salt and ½ tsp pepper until finely chopped. Add remaining 3 Tbsp oil and pulse to combine. Serve with steak. 

    Photographed By MIKE GARTEN Prop Styling By ALEX MATA Food Styling By SIMON ANDREWS

    Keyword Salsa, Steak

    Nutrition Facts: About 392 cal, 26.5 g fat (7.5 g sat), 35 g pro, 466 mg sodium, 2 g carb, 1 g fibre. READ MORE: 9 Obvious Signs You Lack Iron And Need To Change Your Diet ASAPMore stories to read… More

  • 125 Shares

    in fitness and body

    7 Proven Pilates Benefits And The Best Apps To Download

    Pilates is all about slow, controlled movements – but its fitness and health rewards are supercharged. Whether you go for a class on a mat, using gravity for resistance, one on a reformer, or a more contemporary variation with equipment like spring-loaded chairs and larger Megaformers, you’ll walk away with feel-better benefits on day one. Here, we look at the fantastic Pilates benefits and Pilates apps to try.Pilates tones your musclesWhile people often say Pilates leaves you with “long, lean muscles,” technically, all muscle is lean mass. But the workout does strengthen and stretch your limbs in one go. “Oftentimes, people feel that their body has been compressed, tense and tight beforehand but leave the studio feeling looser and more aware of their body,” says Marina Kaydanova, founder of BK Pilates in the U.S.READ MORE: What is Pilates? A Complete Guide for Beginners, Inc. 34 Exercises + 15 Best Online ClassesPilates sculpts a rock-solid coreProbably the most well-known Pilates move — the Hundred — is all about abs. But exercises that target your tummy are hardly the only reason it’s a dynamo core workout. Most Pilates moves require you to keep proper alignment and challenge your stability to stay balanced, which helps fire up your midsection. In fact, in a British study, after just 12 weeks of a Pilates routine, a majority of people showed improved core strength.It makes you more flexibleNo wonder Pilates has been a favourite of dancers for decades. The workout is about strengthening and stretching – and research has shown it comes with a major muscle-loosening pay-off. After only eight weeks of a Pilates routine, people showed improved the flexibility in a study published in the Journal of Sports Medicine and Physical Fitness.READ MORE: Total-Body Toning Spring WorkoutPilates improves your postureA big focus of the workout is maintaining good alignment and balance as you slowly move through all the exercises. So it makes sense that doing a mat or reformer routine on the reg will help you sit and stand tall the rest of the time too. A strong back, glutes and abs won’t just look good but are also key for nailing perfect posture.It might ease your achesPilates helped relieve chronic back pain for participants in many studies. “It can help relieve lower-back pain, partially because it adds support to your core,” says Kaydanova. A regular routine can also help prevent future injuries by improving your flexibility and mobility.READ MORE: Build Killer Abs With This Quick Core WorkoutPilates counts as cardioCardio while lying on your back? Sign. Us. Up. All right, it might not pack the same punch as running intervals, but Pilates does include a dose of cardiovascular exercise. Classes on a reformer are better for this than those on a mat, since the reformer’s springs and jump board allow for more energetic moves. But mat Pilates can rev your heart rate too: plenty of new workouts introduced are enough to create a sweat.Pilates might help you lose weightWomen who did Pilates three times a week for eight weeks lost weight and centimetres in their waist and improved their BMI, in one small study from Pamukkale University in Turkey. Keep in mind, though, that study participants were overweight and sedentary to begin with – so if you’re already active, you might not notice a dip on the scale.A 2022 literature review concluded that there’s no outright proof showing that Pilates can significantly create weight loss, since studies are scarce. Nonetheless, tons of women on TikTok swear by the practice as a powerful weight loss tool.READ MORE: 6 Cardio Myths You Need To Stop Believing Pilates apps to tryPilatesAnytime

    This app boasts “the largest library and greatest variety” of Pilates workouts, including on the mat, reformer, with equipment and barre fusion. After a 15-day free trial, PilatesAnytime is R499 per month.

    Alo Moves

    A holistic app, Alo Moves includes fitness, meditation, nutrition and self-care content. There’s a range of yoga and Pilates programmes. After a free trial, the app is R231 per month. Alo Moves is not available on Google Play.

    DownDog Pilates

    From the creators of DownDog Yoga, the Pilates app is highly customisable. Choose your level, music, instruction voice, and boost your workout by body focus. The premium version is around R178 per month.

    The Movement Lab On Demand

    This subscription-based service is an accessible form of legendary classes at The Movement Lab. With the R449 monthly fee, you’ll score 6 recorded in-studio sessions a week and supplementary elective content, plus an existing library of workouts.

    Glo

    Having been around since 2008, Glo sports a wide variety of workouts, including Pilates, HIIT and meditation. Get access to daily live classes and 8 000+ on-demand sessions for R534 a month.

    Blogilates

    Popular Pilates pioneer Casey Ho takes her YouTube classes into app form. The free app includes monthly challenges, a workout calendar and body-focused sessions.

    This article written by Laurel Leicht originally appeared on Women’s Health US More

  • 125 Shares

    in diet and nutrition

    Experts Explain If You Should Actually Eat Carbs At Night

    We live in a time when the rules around food are subjective, greatly varying and, as a result, confusing. Some women eat sticks of butter for breakfast; others swear by consuming nothing but fruit. Then there are the people who only eat one meal a day. And through it all, carbs seem to remain the maligned meal group. While we know that carbs in moderation are healthy, is it ever okay to eat carbs at night?Meet the experts: Mbali Mapholi is a clinical and consultant dietician. Reabetjoe Mokoko, also known as Rea The Cooking Dietitian, is a dietician and chef.First, define “night”When we asked experts about the time of day we should consider night-time, they said after dinner. They both agreed that this would be after dinner and before bed. “This period is when your activity levels generally decrease, and your body starts to wind down in preparation for sleep,” explains Mapholi. “The timing can influence how your body processes food, especially carbs, which can affect your energy levels, digestion, and even your weight management efforts.” So before you wonder about potatoes on your supper plate, this discussion won’t cover that. But late-night pies, a quick Oreo or chocolate before bed? Fair game.READ MORE: 5 High-Carb Fruits—And How Adding Protein Or Fat Helps Blood Sugar Does digestion change at night?The answer is a bit more complicated than yes or no. Let’s start by noting that sleep does trigger a change in the way your stomach processes food. According to a Gastroenterology and Hepatology study, there’s less saliva, fewer swallows and peristalsis (the muscle contractions that move food through your digestive tract) slows down.But what about the short period right before bedtime? “Yes, your body’s digestion and metabolism change as the day progresses,” says Mapholi. “Studies show that insulin sensitivity – the body’s ability to manage blood sugar – tends to decrease in the evening. This means that your body may not process carbs as efficiently at night, compared with earlier in the day, potentially leading to higher blood glucose levels and increased fat storage.”READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”How does the body process carbs at night?In short, it processes things just the same as if you’d eaten the popcorn for breakfast. The only difference? Morning carb consumption almost always precedes some kind of activity – something that you’re likely not engaging in at night. “At night, your body processes carbs by breaking them down into glucose, which can be used immediately for energy or stored as glycogen in the liver and muscles,” says Mapholi. “However, due to the reduced insulin sensitivity at night, excess glucose is more likely to be stored as fat if it’s not needed for immediate energy.”Which factors can influence a carby snack after dinner?First, consciously uncouple from the notion that eating carbs is so problematic that you need to axe it after 6pm. “There is nothing wrong with eating carbs at night,” says Mokoko. “There is actually evidence that eating carbs at night can be more beneficial than harmful. It’s been shown to improve sleep and help restore glycogen stores, to feel more energised in the morning.” Also, if you’re diabetic, eating some carbs “is necessary to prevent low blood glucose in the morning,” says Mokoko.Time itHaving said that, a little bit of timing can help you get better sleep. “Eating too close to bedtime can disrupt digestion and sleep,” explains Mapholi. “It’s best to eat at least 2-3 hours before bed to allow your body to digest properly and avoid discomfort.”Pick the right stuffYou knew dieticians would say this, but it bears repeating: “It is more advisable to have what is considered as ‘healthier’ carbs, which are generally the brown carbohydrates that are high in fibre,” says Mokoko. Mapholi agrees. “Opt for complex carbs, like vegetables, whole grains and legumes. They provide a gradual energy release and help maintain stable blood sugar levels.”Consider what you’ve done todayWere you sitting on the couch all day? Or chained to your desk? Depending on your goal, excess carbs might not be necessary. “If you’ve been active throughout the day, your body might handle carbs better at night by replenishing glycogen stores in your muscles,” explains Mapholi.Pick a (reasonable) portionPMS might dictate that you down the entire slab of chocolate or box of doughnuts (fair enough), but if you’re looking to maintain or lose some fat, consider reducing the portion size. “Larger portions of carbs at night can lead to excess calories, which may be stored as fat due to decreased insulin sensitivity,” says Mapholi.Can you eat carbs at night when you’re trying to lose weight?First, consider the factors above and then make your decision. “Eating carbs at night would impact one’s weight loss journey if the carbs you are eating will result in one exceeding their daily recommended calorie intake,” says Mokoko.READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Can you eat carbs the night before an endurance race?Alas, a brilliant silver lining! “The carbs consumed at night would help to increase your body’s glycogen stores,” explains Mokoko. In fact, it’s even recommended. “When it comes to activities such as endurance races that have increased energy requirements, ‘carb loading’ is normally recommended to help increase liver and muscle glycogen stores,” she adds.“[The glycogen stores] are essential for sustained energy during prolonged physical activity. Carbohydrate loading, particularly with complex carbs, can enhance performance by providing a slow and steady release of energy throughout the race,” says Mapholi.Can you eat carbs at night with no particular health goal?If you’re not looking to pursue any particular goal, you’ve got wiggle room. “The timing of your carb intake might be less critical,” says Mapholi. “However, it’s still important to maintain a balanced diet and avoid overindulging in carbs late at night, as this could lead to weight gain and disrupt your sleep.”Still, be mindful of what you snack on. “The key message is even if your goal is not to lose weight, it is still ideal to follow healthy eating guidelines that encourage intake of healthier carbs which are high in fibre and would have more nutritional benefits over refined carbs,” suggests Mokoko.One more takeaway, from Mokoko: “The main finding around late-night snacking is that it is generally associated with unhealthy food choices, that are energy dense and low on nutrients,” she says. “Late-night snacking can have positive health effects if we opt for healthier food choices.”The top nighttime snacks, from dieticians“If you find yourself craving a snack at 10 pm, it’s best to choose something light and easy to digest,” says Mapholi. “These snacks combine protein and complex carbs, which can help you feel full without overloading your digestive system.”A small portion of yoghurt with berries

    A slice of whole-grain toast with almond butter or peanut butter

    A small portion of popcorn

    Slices of fresh fruit

    A handful of nutsKeep stashes of these in your cupboard so you don’t feel tempted to Uber Eats your way into a giant burger:

    Who knew lentils could do that? Made with lentil and chickpea flour, this snack is high-protein and gluten-free.

    These chocolate-coated nuggs are vegan, delightful and naturally made. Again, who knew: chickpeas and chocolate!

    Made with plant protein powder, peanut butter and cocoa, these little bites feel indulgent.

    Michelle October

    Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

  • 125 Shares

    in diet and nutrition

    The Grilled Chicken Meal You’ll Be Eating All Summer Long

    Rich in vitamins, high in protein and a great source of minerals, chicken also has a bonus serving of healthy fats to keep you going for longer. Chicken is also incredibly versatile and can be prepared in so many ways – from roasting and air-frying to being braaied. It lends itself really well to far more flavours than beef, making it the perfect addition to any braai.READ MORE: 17 Foods That Fight Spring AllergiesGrilled Chicken Caprese RecipeBelow, find one more chicken recipe to add to your repertoire of healthy and convenient meals to make!

    Grilled Chicken Caprese

    Prep Time 20 minutes mins

    Course dinner, LunchCuisine Italian

    Servings 4Calories 494 kcal

    1 Mixing Bowl1 Serving Platter
    Canola oil for grill grates1 Tbsp Red wine vinegar3 Tbsp Plus 2 tsp olive oil, divided Kosher salt and pepper Small fresh basil leaves1 small Shallot, finely chopped1 cup Corn kernel, from 1 large ear or frozen and thawed470 g Mixed-colour grape or cherry tomatoes, halved 170 6 Boneless, skinless chicken breasts¼ cup Fresh mozzarella, sliced
    Heat grill to medium-high. Clean grill and lightly oil with canola oil. In bowl, whisk together vinegar, 3 Tbsp olive oil and 1/3 TSP each salt and pepper; stir in shallot. Add corn grape tomatoes and toss to combine; set aside. Rub chicken with remaining 2 tsp oil, season with 1/2 tsp salt and 1/4 TSP pepper and grill until cooked through, 4 to 6 mins. per side. Arrange chicken, sliced tomatoes and mozzarella on platter. Spoon corn mixture and any juice from bowl over top, then sprinkle with basil. 

    Photographed By MIKE GARTEN Prop Styling By ALEX MATA Food Styling By SIMON ANDREWS

    Keyword chicken

    Nutrition Facts: About 494 cal, 28 g fat (9 g sat), 26 g pro, 630 mg sodium, 17 g carb, 4 g fibre.READ MORE: This Crispy Apple Chicken Casserole Is Ultimate Comfort FoodMore stories to read… More

  • 200 Shares

    in diet and nutrition

    Dessert On The Braai? Nail It With These Easy BBQ Strawberries With Black Pepper Honey Glaze

    The braai shouldn’t just be reserved for big cuts of meats and hearty sides. Fire can create magical desserts, too. Allow us to present you with this braai dessert recipe from beloved South African chef Reuben Riffel. It’s simple, sticky, saucy and sweet; everything you want from a dessert.READ MORE: More Braai Dessert Recipes Here! Try These Mini Chocolate Braai Pies“When you’re sitting around a braai to eat and keeping the coals alive while you set the world to rights, you might as well turn to the fire for dessert as well. This is a playful way of taking fresh strawberries to another level. Best when they are in season and bursting with flavour from the sun… the larger the berry, the better,” explains Reuben Riffel. Riffel is the creator of this recipe that can be found in his brand-new cookbook Braai.

    “The recipes in this book are the tried and tested ones that got the thumbs up from friends and family, and range from incredibly simple to more creative. You’ll find different meats and seafoods, loads of vegetables and salads… and a good helping of quick and easy snacks to keep everyone happy kuiering by the fire while you cook the main event,” says Riffel.

    READ MORE: These Gingerbread “Ice Cream” Sandwiches Will Be Your New Go-To TreatReuben Riffel’s Easy Braai Dessert Recipe

    BBQ Strawberries with Black Pepper Honey Glaze

    Reuben Riffel

    When you’re sitting around a braai to eat and keeping the coals alive while you set the world to rights, you might as well turn to the fire for dessert as well. This is a playful way of taking fresh strawberries to another level. Best when they are in season and bursting with flavour from the sun… the larger the berry, the better. 

    Prep Time 5 minutes minsCook Time 10 minutes mins

    Course DessertCuisine Braai, South African

    Servings 6 people

    24 Large, plump strawberries with stems attached4-6 Skewers (if wooden, soaked in water)Vanilla ice-cream, for serving Black Pepper Honey Glaze1 cup Honey1 tsp Fresh ginger, grated2 Tbsp Balsamic vinegar2-3 Tbsp Ground black pepper (to taste)
    Preparing the GlazePreparing the StrawberriesGrill the StrawberriesPrepare very hot coals.Grill the strawberries, turning the skewers from time to time, giving them another brush of syrup with each turn, for about 4-5 minutes or until they start to caramelise.

    Keyword braai, dessert, Easy Meals, Fruits, Healthy Recipes, south african recipe

    More Recipes: More

  • 113 Shares

    in diet and nutrition

    Cast-Iron Spinach And Artichoke Dip, Perfect For Any Gathering

    Whether you’re hosting your in-laws, colleagues, your former high school mates or self-care Sunday with the girls, this spinach and artichoke dip is easy enough on the palette to be liked by all and is perfect for any gathering.READ MORE: These 7 Delish Pasta Sauces Also Burn Fat And Boost Your HealthSpinach and Artichoke Dip Made Easy

    Cast-Iron Spinach & Artichoke Dip

    Whip up this creamy Spinach and Artichoke Dip for an easy, crowd-pleasing appetiser that’s perfect for game day or a cosy night in.

    Prep Time 45 minutes mins

    Course Side Dish

    Calories 386 kcal

    1 Cast-iron skillet
    Canola oil, for grill grates220 g Cream cheese, at room temp½ cup Sour cream1 tsp Lemon zest plus 3 Tbsp lemon juice1 large Clove garlic, grated56 g Parmesan, grate (About ½ cup), dividedKosher salt and pepper400 g Artichokes, drained and chopped250 g Frozen leaf spinach, thaw and squeezed dry1 small loaf Country bread, sliced3 Tbsp Olive oil
    Set up grill for direct and indirect cooking and heat to medium. Once hot, clean and lightly oil grates with canola oil. In bowl, combine cream cheese, sour cream, lemon zest and juice, garlic, ¼cup Parmesan and ½ tap each salt and pepper. Fold in artichokes and spinach. Transfer to 20 cm cast-iron skillet.  Top with remaining ¼ cup Parmesan and cover with aluminium foil. Place skillet over indirect heat and cook, covered, 10 mins. Remove foil and rotate skillet, keeping over indirect heat; cook uncovered, until bubbling and golden brown, 18 to 20 mins. Remove from grill.Drizzle bread with olive oil and grill on direct heat, turning occasionally, until crisp, about 1 min.  Serve with dip. 

    Photographed By MIKE GARTEN Prop Styling By ALEX MATA Food Styling By SIMON ANDREWS

    Keyword Artichoke, Spinach

    Nutrition Facts: About 386 cal, 28 g fat (12 g sat), 11 g pro, 787 mg sodium, 24 g carb, 2 g fibre. READ MORE: How To Go Vegan: 15 Easy Nutritionist-Backed TipsMore stories to check out… More

  • 125 Shares

    in diet and nutrition

    Samp & Beans (Umngqusho), Exactly How Your Gran Made It

    First things first, samp and beans is not the type of dish you can cook when in a hurry. An African staple, with different versions found throughout southern Africa, both dried samp and dried beans need to be soaked before cooking – a process that slashes the cooking process in half. Below, cookbook author and TV chef Liziwe Matloha teaches us how to make this African classic! READ MORE: Chicken Necks, Feet And Gizzards For A Taste Of Home

    About Dinner At Matloha’s by Liziwe Matloha

    In this book, you’ll find recipes for all times of the day and every season. From oxtail stews that’ll remind you of your grandmother’s cooking to salads and soups – plus everything in between, Dinner At Matloha’s will cater to your every craving whether nostalgic, modern or simple.

    Let’s Make Umngqusho:PS: Seen #GutHealth all over your social media lately and want in? Samp and beans are jam-packed with fibre which is known to aid digestion and improve gut health.

    Umngqusho (Samp & Beans)

    Liziwe Matloha

    Course Side DishCuisine South African

    Servings 4

    1 Casserole Dish
    2 cups Dried samp1 cup Dried sugar beans2 tbsp Chicken stock powder2 Bay leaves3 cups Warm water5 tbsp Butter cut into cubesSalt and ground black pepper to taste
    1. Place the samp and sugar beans in a large bowl. Cover with warm water and leave to soak overnight, or for at least 4 hours. Drain the samp and beans and rinse briefly. Place in a large pot and cover with 3–4 cups water. Place over low heat and simmer for about 40 minutes, until just tender. 2. Drain the cooked samp and beans and return to the pot along with the chicken stock powder, bay leaves and salt and pepper to taste. Add 3 cups (750ml) warm water.3. Cook over low to medium heat for 45–50 minutes, until the samp and beans are soft and tender (add extra warm water if necessary). 4. Stir the butter into the warm umngqusho before serving.

    More recipes on our site: More