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    13 Benefits Of Cycling For Physical And Mental Health, According To Trainers

    Cycling isn’t only spandex shorts, sore bums and lengthy road rides. Rather, hopping on a bike includes building up cardiovascular health, relieving daily stressors and finding your own uplifting community. Honestly, that’s only the beginning of the benefits of cycling. Whether you’re on a stationary indoor bike or cruising along outside, this sport has so much to offer for your mental and physical health with each pedal stroke you take.

    “Cycling can serve as a release mentally, emotionally and physically,” says Karen Maxwell, CPT. “It’s an excellent, low-impact fitness option that promotes fat loss, improves heart health, boosts muscle endurance and provides a rigorous workout for your legs.”

    Meet the experts: Karen Maxwell, CPT, is an ACE-certified personal trainer and the director of training at CycleBar, an indoor cycling studio. She’s also a former D1 athlete and ISSA-certified sports science nutritionist. Olivia Amato, CPT, is a certified personal trainer and Peloton instructor, who left Wall Street to become a full-time fitness pro.

    Once you have a bike (indoor or outdoor) or sign up for a class, cycling workouts are easy to add to your weekly routine to build up your endurance, strength and overall fitness at your own pace.

    READ MORE: 10 Reasons Why You Should Take Up Cycling

    Read on to learn about all the benefits of cycling, whether you’re pedalling outside or hopping in the saddle inside, all according to expert trainers.

    12 Benefits Of Cycling

    1. Low impact and welcoming for beginners.

    Since cycling is a non-weight-bearing, low-impact activity, you aren’t adding any extra pressure or intensity to your joints, tendons, or ligaments. Because of this, cycling is ideal for those who are new to exercising in general, people who are injured or need rehabilitation, or people who have degenerative joints, according to Current Sports Medicine Reports. As with any new activity, always consult your physician before starting.

    “Regardless of fitness level, cycling is an accessible cardio regimen,” says Maxwell, “that can cater to both seasoned athletes and beginners that are embarking on their fitness journey.”

    2. Build muscle strength.

    “Cycling truly is a full-body workout,” says Maxwell. “Building muscle and strength through cycling correlates with how much resistance you put on the bike (when indoors) or how steep the incline is (when outdoors).” To amp up the strength training, add in resistance or incline to build those lower body muscles. Your upper body — like arms and core — are always at work, too, when cycling, since you use them for balance and stability while on the bike. Indoor stationary cycling does in fact increase leg strength (and balance, too), studies say.

    3. Improve heart health.

    Cycling is considered an aerobic exercise, which means its main benefit is working out your heart, blood vessels and lungs. That’s because, according to The American College of Sports Medicine (ACSM), aerobic exercise is any activity that uses large muscle groups (check!), can be done continuously (check!) and in a rhythmic nature (check!). So every time you get on the bike, you are working toward better heart health.

    “When you are consistent, cycling increases your endurance, too, which allows you to hold higher levels of activity for a longer period of time,” says Olivia Amato, a certified personal trainer and Peloton instructor.

    4. Explore new music.

    The combination of endorphin release and uplifting music in indoor cycling classes like Cyclebar provides an immediate mood lift, says Maxwell. “You can walk into a class feeling stressed and walk out feeling as though a weight has been lifted off your shoulders,” Maxwell says. When you sweat to music, you’ll even see increased stamina, according to the National Center for Health Research.

    5. Reduce CO2 emissions.

    As you feel more and more confident in your cycling skills, commuting to work or to run errands will seem like much less of a chore and much more of an adventure. Plus, folks who commute via cycling had 84 percent lower CO2 emissions than non-cyclists, studies show. Added bonus: You save on gas money!

    6. Boost joint health.

    The benefits of cycling are two-fold for your joints, according to the Arthritis Foundation. You aren’t pounding on or stressing your joints repeatedly, but you are also helping strengthen the muscles that support your knees, ankles and feet.

    7. Connect with a new social circle.

    Setting out on a long ride is way more fun with other people and there are no shortages of cycling groups to join—beginners, women-only, road, gravel, or mountain biking groups are all available. Plus, every human needs that feeling of belonging. In fact, the CDC states that having strong social connections can decrease your risk of heart disease, stroke, dementia, depression and anxiety.

    The list doesn’t stop there though—social connections can promote healthy habits and physical activity and even help you sleep better. “Working out or riding with others helps us stay committed and create relationships with like-minded people,” Maxwell says.

    8. More time outside.

    Even if you are cruising on a casual ride, getting outside and breathing in that fresh air has so many benefits. Greenspace exposure can lead to less cortisol (the pesky stress hormone), decreased blood pressure, a lower heart rate and even less HDL cholesterol levels, according to a study in Environmental Research.

    9. Pump up feel-good hormones.

    Cruising down a hill with wind whipping your hair out of your face is a sure way to get your heart pumping and not just from the workout. Push yourself heading up those hills, but have even more fun heading down. Ready for a different challenge? Try mountain biking with even more features, views and skills to learn. Getting those post-ride endorphins really adds to her excitement and a healthy mind, Amato says.

    “Cycling helps increase your overall mental wellbeing by decreasing stress, increasing your mood and self-esteem, and encouraging mindfulness by allowing you to focus on the hard work you are doing for yourself in the present moment,” she says.

    10. Help with weight loss.

    According to a 2018 study in the European Journal of Obesity, participants who cycled for one and a half hours a week or more were found to have a lower body weight than non-cyclists. And if they cycled even more throughout the week? The study found that waist circumference and body fat percentage were lower when the duration of cycling was higher. Amato notes, too, that cycling is an efficient workout for those who might be short on time.

    “It can be helpful for those with a hectic lifestyle,” she says, “since a workout can be done in as short as a 10- to 15-minute HIIT ride.”

    11. Better sex life.

    It’s true! Being active can improve your sex life overall, studies show. Biking seems to offer an added boost in this arena, too. After women did 20 minutes of stationary cycling, they had a higher state of arousal than those who did not exercise, one specific study found.

    12. Effective cross-training.

    “Not only does cycling excel in building endurance, but indoor cycling can also serve as an effective HIIT workout, bolstering aerobic capacity, fostering muscle growth, and stimulating the production of fat-burning enzymes and hormones,” says Maxwell. So if you need a break from your regular running schedule or strength-training routine, hop on the bike!

    13. Reduce risk of disease.

    There is ample research linking cycling with a lower risk of multiple diseases. For starters, commuting to work via bike regularly is associated with a lower risk of cardiovascular disease, cancer and premature death, according to a 2017 study.

    What’s more, both cycling for commuting and for exercise are consistently associated with diminished risk of type 2 diabetes, according to a 2016 study of Danish adults. People who cycle for 30 minutes, five days a week take about half the sick days compared to sedentary counterparts, according to research from the University of North Carolina. Finally, people who regularly travel by bike live longer, healthier lives, according to a study published in Sports Medicine.

    READ MORE: Tegan Phillips Is Trying To Break The Guinness World Record For Cycling From Cairo To Cape Town

    This article written by Mattie Schuler was originally published on Women’s Health. More

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    The Easy Trout Tartare Recipe You’ll Be Making All Summer Long

    This refreshing trout tartare recipe requires minimal prep and no cooking. A few quality ingredients and you have a crowd-pleasing, effortless appetiser.

    READ MORE: 5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight

    Trout is a super underrated summer protein. It’s packed with omega-3 fatty acids, Vitamin B6 and B12, selenium and niacin. And what could be better than hitting your protein goals with silky diced fish seasoned with zesty lime, sesame oil, spring onions, chives and a hint of chilli?

    READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

    Try This Delicious Trout Tartare Recipe

    Trout Tartare

    This refreshing recipe requires minimal prep and no cooking. A few quality ingredients and you have a crowd-pleasing, effortless appetiser. Because what could be better than silky diced fish seasoned with zesty lime, sesame oil, spring onions, chives and a hint of chilli?

    Prep Time 15 minutes mins

    Course AppetizerCuisine Healthy

    Servings 6 people

    400 g Boneless, skinless trout (or salmon)1 Shallot, sliced into super-thin rings2 Spring onions, finely sliced1 Tbsp Chives, finely chopped2-3 Limes, one cut into six thin wedges2 tsp Sesame oil1 Tbsp Extra-virgin olive oil, plus extraPinch chilli flakesFresh tarragon or flat-leaf parsley leaves, for garnishingSalt and freshly ground black pepper
    Slice the trout into one-centimetre pieces.Place the shallot, spring onions and chives in a glass bowl. Then add the zest from one lime and one tablespoon freshly squeezed lime juice, as well as the sesame oil, one tablespoon olive oil and a pinch of chilli flakes. Whisk to combine, then add the fish, tossing to combine. Next, taste to check the flavour and add more lime juice, if needed.Divide the tartare between six small plates or bowls and garnish each with a few tarragon or parsley leaves, a drizzle of olive oil and a thin lime wedge.Season with salt and pepper and serve.

    Keyword Easy Meals, fish, Healthy Recipes, No-Cook Recipes More

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    Grab Your BFF For This Fun Buddy Workout That Tones *Everything*

    Working out in summer can be as leisurely as you want it to be. You can spend an hour or more if that’s your idea of fun. But if a packed schedule or the idea of lazing by the pool is your priority, you’re going to need an action-packed high-intensity workout that works as hard as your calendar is. Enter: a power-packed buddy workout that you can do with a friend. Because who doesn’t like a bit of company?

    The buddy workout

    Our total-body buddy workout— designed by trainer Ashley Borden—will help you tap into the science-backed source of better results: having a friend while you sweat. It consists of five mini-challenges, which make up a circuit that will strengthen your arms, shoulders, and back, sculpt your thighs and glutes, tone your core, and boost your cardio endurance. The buddy workout was created to hit sticking points that you might struggle with or rush through if you were on your own. (All of the exercises can technically be done solo, but you’ll find that banging them out as a twosome takes it to a whole new level, especially when you’re feeling more social in summer).

    If you and your buddy have different abilities, no worries—we’re one step ahead of you. The plan is completely scalable, so you never have to worry about anyone being left behind. Sounds like a vibe? Let’s get to it.

    1. Partner Pull-ups

    Loop a resistance band around a chin up bar; place knees in the loop and grab the bar with an overhand grip, arms completely straight (1). Bend your elbows and pull your shoulder blades together to pull your chest toward the bar (2). Slowly return to start. That’s 1 rep. Before you begin, start a timer. Do 8 reps, then rest for the remainder of the minute. At the start of the next minute, repeat the same pattern. Continue for a total of 8 minutes.

    READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

    2. Team Burpees

    Stand with arms at sides (1), then squat (2) to place hands on floor and quickly jump feet back into a push-up position; bend elbows to lower chest toward floor (3). Reverse movement to return to standing. That’s 1 rep. Do 25, keeping tempo with your partner. If either person needs to pause, hold a glute bridge together until both are ready to start again.

    READ MORE: DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

    3. Tempo Step-Downs

    Stand on box or bench, feet together and hands on hips (1). Slowly bend your right knee to step down and touch the floor with your left foot (2). Quickly step back up to the starting position. That’s 1 rep. Switch legs and repeat on the other side; continue alternating, keeping pace with your partner, for a total of 40 alternating step-downs.

    4. Overhead Plate-Hold Challenge

    Grab a heavy-weight plate and hold with both hands at arm’s length. Keeping legs straight and core tight, raise weight directly overhead, arms next to ears (A). Face each other and compete to see who can hold the longest.

    READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

    5. Follow-The-Leader Cardio

    Agree on a piece of cardio equipment (bike, rower, skipping rope, speed runs) and grab two next to each other. Partner A sets a pace that’s challenging for both to hold for one minute. Rest one minute. Partner B sets the pace for one minute. Rest one minute. Continue for 16 more minutes.

    This story was written by Jen Ator and was first published in Women’s Health Magazine in March 2019. More

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    How To Make Perfectly Baked Sweet Potatoes Every Time

    Let’s be honest, we’ve all had a severely undercooked or overcooked baked sweet potato. Well, you’ll never have either again thanks to our recipe that shows you exactly how to bake sweet potatoes to ensure they’re delicious every single time. Thank us later!

    READ MORE: You Need To Make This Yummy Cauliflower Recipe With A South African Twist

    Everyone loves garlicky, well-spiced potatoes. And you’re going to love these sweet potatoes even more. With very few steps, you’ll be able to pop these in the oven and basically forget about them. Who doesn’t love a fuss-free recipe?

    READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

    Whole Baked Baby Sweet Potatoes

    Everyone loves garlicky, well-spiced potatoes. And you’re going to love these sweet potatoes even more. With very few steps, you’ll be able to pop these in the oven and basically forget about them. We love fuss-free recipes!

    Prep Time 8 minutes minsCook Time 1 hour hr 5 minutes mins

    Course Side DishCuisine Healthy

    Servings 6 people

    12 baby sweet potatoes, scrubbed clean and patted dryOlive oil1 tsp Smoked paprika1 tsp Salt 1 tsp Freshly ground black pepper1 Clove Garlic, sliced into thin slices
    Preheat the oven to 180˚C and line a large tray with parchment paper.Place the baby potatoes, about two tablespoons olive oil and the spices in a large mixing bowl. Massage the oil and spices into the skin of the potatoes before placing the potatoes on the baking tray. Bake for one hour or until the potatoes are cooked through and the skins are caramelised in areas. Don’t forget to turn the potatoes once about halfway through the cooking time.Sauté the garlic slices in a little olive oil until just turning golden, then remove immediately from the heat.Remove the potatoes from the oven and serve on a platter drizzled with the garlic slices and oil from the pan.

    Keyword Easy Meals, Healthy Recipes, vegetarian More

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    The Mouthwatering Salad Recipe Everyone Will Ask You To Share With Them

    Every person needs that one salad that none of your guests can get enough of and every guest demands the recipe for. This will be that dish. Fresh, crunchy and perfect for South African summer, this is the best green salad recipe. And it’s guaranteed to be on your table every year from now.

    READ MORE: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient

    It’s packed full of uber delicious green veggies like asparagus, green beans, edamame beans, tenderstem broccoli and baby spinach. This certainly isn’t your grandma’s green salad and you’ll thank us for the upgrade.

    READ MORE: Try This Trendy And Delicious Vegetarian Orzo Pasta Recipe Now

    The Best Green Salad Recipe You’ll Ever Make

    Asparagus, Bean and Tenderstem Broccoli Salad

    Every person needs that one salad that none of your guests can get enough of and every guest demands the recipe for. This will be that dish. Fresh, crunchy and perfect for South African summer, this is guaranteed to be on your table every year from now.

    Cook Time 5 minutes mins

    Course SaladCuisine Healthy

    Servings 6 people

    200 g Asparagus (sliced into 3cm pieces)200 g Green beans (sliced into 3cm pieces)200 g Edamame beans200 g Tenderstem broccoli (sliced into 3cm pieces)50 g Baby spinach leaves2 Tbsp Sesame seeds, toastedFor The Dressing:1 Shallot or small red onion, very finely sliced into rings1 Pinch Chilli flakes1 tsp Sesame oil2 Tbsp Olive oilJuice and zest of half a lemonSalt and pepper
    Blanch the asparagus, beans and broccoli in hot water for a few minutes. When just cooked, transfer to ice-cold water before placing in a colander to drain.Whisk the dressing ingredients together, then toss the blanched veggies and spinach together in a large bowl with the salad dressing and toasted sesame seeds.Plate on a large platter and serve.

    Keyword Easy Meals, healthy, vegetarian More

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    in diet and nutrition

    Easy Summer Mocktails For The Festive Season

    Mocktails are proof that virgin drinks don’t have to be boring. They embody all the fun and creativity of their alcoholic counterparts, minus the booze. You can customise them to suit your taste preferences or dietary restrictions easily. Whether you’re looking for a fruity explosion in your mouth or a tangy citrus sensation, there’s a mocktail out there for everyone. Check out these low-alc (and basically zero-effort!) drinks for summer

    Grapefruit And Rosemary Mimosas

    Grapefruit packs in a lot of nutrition but it is lauded for its high vitamin C content. Studies have found that this citrus fruit may help control insulin levels, meaning it can reduce likelihood of becoming insulin resistant. Grapefruits can add much-needed zestiness and flavour to everything from cocktails to salads.

    Grapefruit And Rosemary Mimosas

    The beauty of this mocktail lies in its simplicity; there are no complicated steps or fancy ingredients involved. It’s all about highlighting the natural flavours of grapefruit and Absolute Zero complementing with herby accents from rosemary.

    Prep Time 15 minutes mins

    Servings 4

    250 ml Freshly squeezed grapefruit juice500 ml Absolute Zero
    Place ice into 4 glasses Top with ¼ cup grapefruit juice Pour ½ cup Absolute ZeroAdd fresh rosemary sprig Garnish the glass with a grapefruit segment

    READ MORE: Make These 4 Low-Calorie Cocktails If You’re Watching Your Weight

    Spicy Passion Fruit Sangria

    Passion fruit, the tantalising tropical delight that bursts with a vibrant explosion of flavour, has essential minerals such as potassium and iron to support heart health and maintain optimal blood circulation. Despite its small size, it’s rich in antioxidants, fibre and vitamins.

    Spicy Passion Fruit Sangria

    If you’re looking for a mocktail that will tantalises your taste buds and cools you down simultaneously, reach for this spicy cooler. It’s guaranteed to become your go-to summer drink!

    Prep Time 15 minutes minsCook Time 20 minutes mins

    Servings 4

    Ingredients For Spicy Passion Fruit Compote8 Granadillas 1 Cinnamon stick2  Star aniseIngredients For Sangria60 ml Spicy passion fruit compote1 Pineapple, peeled and cut into triangles250 ml Sparkling water500 ml Absolute Zero 
    Method For Spicy Passion Fruit CompotPlace all ingredients into a small potCook for 5 minutes on highThen turn heat down to low and simmer for 15 minutesAllow to coolMethod For SangriaPlace ice, pineapple pieces, spicy passion fruit compote, cinnamon quills and star anise into a large jugPour over sparkling water and Absolute ZeroServe cold and enjoy

    READ MORE: 5 Low-Calorie Smoothie Recipes That Legit Taste Like Milkshakes

    Classic Mojito

    Mint, with its refreshing aroma and invigorating taste, offers an array of benefits that extend beyond mere sensory pleasure. Mint is a good source of antioxidants and vitamin A, although it is not typically consumed in large quantities.

    Classic Mojito

    Ready to quench your thirst with a burst of refreshing citrus? Look no further than this invigorating mocktail. This delightful classic drink combines the zesty flavours of lime and mint, making it the perfect drink for a hot summer day.

    Prep Time 5 minutes mins

    Servings 4

    20 ml Agave syrup250 ml Soda water500 ml Absolute Zero NectarServe WithCrushed iceLime slicesFresh mint leaves
    Place crushed ice, lime slices and mint leaves into a large jugUsing a wooden pestle or spoon smash the ingredients to bring out their flavoursTop with the soda water, Absolute Zero Nectar and agave syrup

    Mira Weiner

    Mira is an entrepreneur, food consultant and plant-based advocate.  She’s passionate about conscious living, plant-based nourishment and holistic healing.  She’s a networker, creative cook and country pumpkin who hopes to inspire people to eat more plants which is better for the planet, animals and our bodies.  More

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    On The Flip Side With Samsung

    The Samsung Galaxy Z Flip5 is the latest and greatest foldable phone on the market and WH was fortunate enough to get an exclusive sneak peek to explore all its incredible tech wonders. Let me tell you, it’s nothing short of amazing!

    As soon as I laid my eyes on it, I couldn’t help but feel a rush of nostalgia from the early 2000s when flip phones were all the rage. Alongside those lowrise jeans and chunky knotted necklaces, the Galaxy Z Flip5 is a true throwback to a time we thought was long gone.

    But don’t be fooled; this phone is not merely a blast from the past. It’s here to revolutionise the way you live, encouraging you to embark on a wellness journey in style. Let me share some of my favourite features:

    Comprehensive health tracking: Monitor fitness progress and vital stats with ease.

    Camera access from watch: Remotely control and utilise your phone’s camera directly from your smartwatch, ensuring you never miss a precious moment.

    Seamless integration: The phone, watch and earbuds work in harmony to enhance your wellness journey.

    Health-enhancing apps: Access tools for calorie tracking, hydration, stress management and more.

    Stress reduction: Use guided breathing exercises and relaxation features to manage stress.

    Quality sleep tracking: Gain insights into sleep patterns for improved rest.

    Water and dust resistance: The phone stays protected in various environments.

    Impressive battery life: Dependable power for all-day adventures.

    Compact and portable: Fits easily in your pocket for on-the-go activities.

    It’s technically fun!

    Capture every moment with precision

    Now, you’re probably wondering, “How’s the camera?” After all, we’re the ones snapping pictures on hikes, runs and adventures, right? Well, the Galaxy Z Flip5 boasts a 10MP front camera and two 12MP lenses at the back. But that’s not all; it even offers night mode photography, which is a game-changer for those exhilarating night runs through the city.

    Pocket-sized tech for your active lifestyle

    “This little pocket-size device fits perfectly into my running belt,” says Chamain van Zyl, WH Digital Editor. “If you don’t have access to the watch and you want to run with your phone, it is super compact.” It’s your ideal companion for hiking, cycling, or any adventure you embark on. 

    Selfies never looked so good

    Let’s talk about the front screen, dubbed the FlexCam. No more flipping open your phone to capture that perfect selfie. You can effortlessly utilise the powerful 12MP cameras and see exactly how your shots will turn out without the hassle of constant retakes.

    Plus, the camera syncs seamlessly with the Galaxy Watch6, letting you capture selfies and videos right from your wrist. It’s the ultimate tool for jet-setting influencers and on-the-go adventurers.

    “I must say, the FlexCam is a game-changer for me. It’s a feature I didn’t know I needed until I tried it,” says Chamain. “The convenience of capturing the perfect selfie with a live preview, all while syncing seamlessly with the Galaxy Watch6 is simply remarkable. It’s like having your personal photographer on your wrist, ensuring you’re always in the frame and looking your best. I can’t imagine going back to the old way of taking selfies after experiencing this level of ease and innovation.”

    Stress-reducing features and sleep monitoring

    Wellness isn’t just about physical health; it’s also about managing stress and getting quality rest. 

    The Galaxy Z Flip5 offers stress-reduction features like guided breathing exercises and relaxation techniques, helping you unwind after a hectic day. 

    “I absolutely loved the breathing exercises! I incorporated them into my daily routine, setting short 1-minute intervals that I could easily squeeze into even the busiest of days,” says Chamain. “What impressed me the most was how tangible the results were. I had been grappling with a high stress level, symbolized by a persistent red bar on my device. But with consistent use of these exercises, I witnessed a remarkable shift. It was as though my stress levels were responding in real time to the calming power of controlled breathing. Gradually, the ominous red gave way to a much more reassuring green-orange hue.”

    Additionally, the Galaxy Watch6 offers sleep tracking, so you can gain insights into your sleep patterns and improve your sleep quality. This holistic approach to wellness addresses not only your physical health but also your mental and emotional well-being.

    Powerful wellness trio

    The Galaxy Z Flip5, Galaxy Watch6 and Galaxy Buds2 work together as a powerful wellness trio. The phone pairs effortlessly with the watch, allowing you to monitor your fitness progress in real time. I could track my heart rate, sleep patterns, steps and more, all while staying connected to the phone. 

    The Galaxy Watch6 syncs with fitness apps, helping you keep tabs on your goals and making it easier to lead a healthy, active lifestyle. And with the Galaxy Buds2, you can listen to your favourite workout playlist while staying aware of your surroundings, ensuring a safe and enjoyable exercise experience.

    Health-enhancing apps and features

    The phone comes pre-loaded with an array of health and wellness apps that cater to your well-being. Whether it’s tracking your daily calorie intake, monitoring your hydration levels, or even managing stress through mindfulness and meditation apps, this phone offers a comprehensive wellness toolkit. 

    The Galaxy Watch6 complements this with advanced fitness tracking, including GPS for accurate outdoor workouts and ECG monitoring for heart health. These features empower you to take control of your health and achieve your wellness goals more effectively.

    Music and motivation on the go

    You can easily access your favourite workout playlists on your phone and play them through your Galaxy Buds2, which offers rich sound quality and stays snug during even the most intense workouts. 

    The Galaxy Watch6 also has music storage and playback capabilities, eliminating the need to carry an additional device during your runs or workouts. 

    “Another amazing feature that I simply can’t get enough of! You can enjoy your favourite music through the watch and earbuds while running, doing chores, and you don’t even need your phone!” says Chamain.

    It’s the ultimate combination for the modern woman on the move, making the Samsung Z Flip5 an invaluable addition to your active lifestyle. More

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    Here’s Exactly How To Make Beef Tagliata (It’s Way Easier Than You Think)

    This Beef Tagliata recipe is light and succulent and perfectly complemented by sweet and flavourful roasted Rosa tomatoes.

    READ MORE: I Tried 3 Viral Recipes And Here’s How It Panned Out

    As the temps soar, it’s time to try out some new recipes. And this Beef Tagliata recipe is going to be a summer staple thanks to how easy it is to make. All you need is a good quality, grass-fed beef fillet (get some from Woolworths), a few other ingredients and the know how which you’ll find below. Bon appetit!

    READ MORE: Fire Up The Braai For This Peri Peri Chicken With Crèma

    Beef Tagliata with Roasted Rosa Tomatoes

    This Beef Tagliata is light and succulent and perfectly complemented by sweet and flavourful roasted Rosa tomatoes. Bon appetit!

    Prep Time 20 minutes minsCook Time 10 minutes mins

    Course Main CourseCuisine Healthy

    Servings 6 people

    800 g Good-quality grass-fed beef fillet600 g Baby tomatoes, roastedOlive oilSalt and pepper4 Handfuls Rocket⅓ Cup Pine nuts, dry-toastedFor The Marinade:2 Tbsp Rosemary leavesA few Bay leaves4 Cloves Garlic, peeled2 Tbsp Extra-virgin olive oilFor The Dressing:1 tsp Mustard 1 tsp Honey1 Tbsp Balsamic vinegar2 Tbsp Olive oil
    To make the marinade, pound all the ingredients until roughly smashed. Massage into the meat and leave in the fridge, covered, overnight.Bring fillet to room temperature. Place the fillet over a high heat and grill for at least four minutes on one side before turning over. Once your fillet is cooked to your liking, set aside to rest before slicing. In order to get really thin slices, place the fillet into the freezer for 30 minutes. Because the cold stiffens the meat, you’ll be able to slice more precisely. Then allow the meat to come back to room temperature.Place the rocket on a serving platter and scatter the roasted tomatoes over the leaves. Layer the fillet.Mix all the dressing ingredients together. Drizzle over the steak before scattering over the toasted pine nuts. Season and serve.

    Keyword beef, Healthy Recipes, salad More