Markus Andrews

More stories

  • 88 Shares

    in diet and nutrition

    Sugar-Free Easter Eggs With A Collagen Boost

    As Easter hops closer, it’s hard to resist the siren call of those colourful displays packed with Easter eggs and chocolate galore at every turn in the stores. But let’s be real, the aftermath of indulging can sometimes leave us feeling less than our best and we find ourselves battling with chocolate hangovers.

    Introducing our latest obsession: collagen-tahini-filled chocolate eggs. They’re a healthier twist on traditional Easter eggs and the best part? You can whip them up ahead of time, so you’re all set for that long weekend ahead.

    Let’s Make These Sugar-Free Easter Eggs

    Easter Egg With Collagen-Tahini Filling

    The Harvest Table

    A delicious sugar-free treat made with a collagen-tahini filling to give you that extra healthy boost this Easter. Store in an airtight container in the fridge/freezer for several weeks.

    Course DessertCuisine South African

    Filling¼ cup tahini1 tbsp maple syrup1 tbsp melted coconut oil1 tsp vanilla extract1 tbsp The Harvest Table collagen 5 tbsp almond flourChocolate Shells ¾ slab of any sugar-free chocolate1 tsp coconut oil
    Whisk the filling ingredients (tahini, maple syrup, coconut oil, vanilla extract, collagen and flour) together. Put the mixture in the fridge for a few minutes while melting the chocolate.Melt chocolate and coconut oil over the stove or microwave (check regularly and mix) on low heat. Transfer the chocolate to a mould, lining only the base, then pop it in the fridge to set for a few minutes.Form mini dough balls and press down into the chocolate mould. Pour the remaining chocolate over the top until it’s level.Place back in the freezer for 5 minutes to harden.Gently pop out of the mould and dust with edible glitter (optional).

    Keyword chocolate, Easter

    Shop These Pantry Picks For A Healthy Easter Spread

    Our friends over at The Harvest Table have handpicked a selection of treats that are not only insanely delicious but will satisfy your cravings and keep you and your loved ones feeling nourished.

    Nova Dark Chocolate Slab

    Satisfy the chocolate enthusiasts at your table with Nova’s Milk Chocolate Slabs. This chocolate has only pure ingredients with no MSG or artificial colourants. Don’t mind if we do (wink).

    Ohmega Chocolate Almond butter

    Spread the Easter cheer with OhMega Chocolate Almond butter. This preservative-free, sugar-free and salt-free delight offers a decadent and healthy choice that’s wholesome AND delicious. 

    Enrich your Sunday Lunch with Funky Ouma’s range of tasty salts, spices and seasonings. Infused with pure goodness, these culinary delights are sure to make your family mealtime unforgettable. Salted caramels, anyone?

    Chamain is the Online Editor of Women’s Health. Explorer by heart, a creative thinker by day and a coffee addict, always. My hobbies include hiking, drawing, painting, photography, cooking and *recently* running. More

  • 138 Shares

    in fitness and body

    Ready To Play Padel? Here’s The Gear You Need, Per Experts

    So, you spotted everyone having a blast on the padel court this weekend and now you’re itching to join the new “it” sport? Don’t worry, that little voice in your head asking “is it worth it?” is totally normal. But trust me, you’re going to be hooked on this game in no time!

    First things first, let’s start with the basics:

    Racket: You can borrow a padel racket from a friend or rent one at most courts.

    Court Shoes: Trust, your regular kicks won’t cut it here. Grab yourself a pair of court shoes for maximum grip and agility.

    Outfit: Shorts, skorts, a tank top, or a t-shirt will do the trick.

    Balls: Can’t play padel without ’em! 

    Water bottle: Don’t forget to bring along a water bottle to keep you hydrated. Here’s how to pick the perfect one!

    Now that you’re a regular on the court, here’s what the pros recommend:

    Their advice? Don’t be overwhelmed by the options! While there are tons of brands out there, focus on finding the right fit and feel for you.

    Meet The Experts: Jackie Booth is a top-ranked female Padel player and Sports Director of Africa Padel. Simon Raab is from Padel Gear. Ricky Lewis is the Director of Virgin Active Padel Club. 

    “As one of the few level 2 internationally qualified coaches in SA and top-ranked women’s player with a Playtomic rating of 4.84, I have been fortunate to test a number of padel products on the market,” says Booth. “It is staggering the number of padel brands that have flooded the market over the past three years. As players become more discerning and knowledgeable about the various shapes, weights, soles and bounce of the rackets, footwear and balls, in my opinion, there are a few top contenders, some mirroring the international market leaders who have been playing this game for many more years.”

    “In the world of Padel, equipment tailored specifically for women isn’t just about style, it’s about maximising performance and safeguarding your health on the court,” says Simon Raab from Padel Gear SA.

    Padel Rackets 

    There are different types of padel rackets designed to suit various playing styles and skill levels. Beginners typically benefit from rackets with a larger sweet spot and a balance of power and control. Intermediate and advanced players might prefer rackets with more control or power, depending on their playing style.

    First Buy

    “Weight, shape and materials used such as carbon or fibreglass as well as price will be the determining factors for padel players who decide to purchase their own racket,” says Booth.

    Weight

    “New players need to be cautious buying a racket that is too heavy.  Incorrect technique coupled with a heavy racket can quickly result in an injury such as tennis elbow!  Women should stick to a weight range between 345 – 360 grams.  Beginners should also stick to either a round or teardrop shape head as these are more forgiving compared to the diamond shape which is better suited to expert players, as they are able to make consistent contact with the ball higher up on the racket face,” advises Booth.

    Material

    “Fibreglass has a soft feel but lacks power and durability. So, in my opinion, as a beginner, rather invest in a carbon racket.  Carbon provides more power and is also far more durable so the extra investment may save you in the long run,” recommends Booth. 

    PLAY TWO Drop Racket

    A signature choice for intermediate players seeking innovation. Crafted in Sweden, its custom heart minimises vibration, while a 7° racket shape maximises the sweet spot. It’s also got sharp edges for aerial control, a sand finish for spin and a 100% carbon frame for powerful hits.

    adidas DRIVE Light 3.3

    “This racket is designed for players who appreciate a few grams less in their hand. This condition facilitates handling and lightens the arm, especially for less powerful players. It is, therefore, a very interesting option for beginner-level players.”

    – Ricky Lewis, Virgin Active Padel Club

    Bullpadel Flow Light 2024

    “A light racket in beautiful colours, with a large sweet spot and very forgiving. World’s No. 1 selling Padel brand.”

    – Simon Read, Padel Gear

    Bullpadel Elite 24

    “My 2024 top choice for a women’s racket overall for all levels: It’s worth the investment!”

    – Jackie Booth, Africa Padel

    adidas Metalbone Team Light 3.3

    “This racket is designed for intermediate-level players who opt for fewer grams on their arm to achieve maximum performance.”

    – Ricky Lewis, Virgin Active Padel Club

    Black Crown Hurricane 2.0

    “A round-shaped racket, very forgiving, with excellent control and plenty of power.”

    – Simon Read, Padel Gear

    READ MORE: How To Relax Sore, Tired Muscles With Easy DIY Trigger Point Therapy

    Court Shoes

    Proper footwear is crucial for maintaining stability, agility and traction on the padel court. Padel-specific shoes offer features like durable outsoles with herringbone or omnidirectional patterns for grip, cushioning for comfort and lateral support to prevent ankle injuries.

    Bullpadel Elite 2024 

    “I have seen many rolled ankles and skinned knees due to incorrect footwear.  Padel shoes provide good grip and stability with lateral and linear movements required during a point. Comfort is key and I like a little extra cushion in the heel as I am on my feet for many hours of the day.”

    – Jackie Booth, Africa Padel

    adidas CourtJam Control 3 Shoes

    “Their flexible Bounce midsole will keep you on your toes while the Torsion System helps you translate instinct into quick cuts and slides.”

    – Ricky Lewis, Virgin Active Padel Club

    Bullpadel Next Pro White

    “Style with technical ability and design.” 

    – Simon Read, Padel Gear

    JOMA T Open White

    “Excellent support and a great grip on the court.”

    – Simon Read, Padel Gear

    Balls

    Padel balls are specifically designed for the sport, typically featuring a lower bounce than tennis balls. They’re made of rubber and come in various colours (usually yellow or white) to enhance visibility on the court. Make sure to have a sufficient number of balls for your practice sessions or matches.

    Bullpadel Next Pro FIP Balls

    “A ball that is durable, keeps its firmness and provides a consistent bounce can only be a great quality ball.  This ball is designed for tournaments and due to its long life capability is also the perfect coaching ball all at a very reasonable price.”

    – Jackie Booth, Africa Padel

    adidas Balls Speed Rx

    “Speed Rx is the best ball for beginner to intermediate. It stands out for its great durability and extra bounce.”

    – Ricky Lewis, Virgin Active Padel Club

    Black Crown Pro Padel Balls

    “Perfectly bouncy Padel balls are essential for every game. Why not try these Padel balls, made from high-quality materials to ensure excellent durability and long-lasting bounce?”

    – Simon Read, Padel Gear

    Wilson Padel Balls

    Engineered for optimal consistency, durability and playability, these balls feature Dura-Weave felt for reliable performance on faster court surfaces.

    More On Padel:

    Chamain is the Online Editor of Women’s Health. Explorer by heart, a creative thinker by day and a coffee addict, always. My hobbies include hiking, drawing, painting, photography, cooking and *recently* running. More

  • 125 Shares

    in fitness and body

    Say Hello To The Time-Saving Phone You’ve Been Waiting For

    Every year, tech giants push the boundaries of possibility with their latest releases, and this year, Samsung is rewriting the innovation rulebook. We got our hands on the new S24+ for a test spin and got to say, it’s the must-have accessory every boss babe needs! We’re here to unpack all the juicy features and specs and why these new AI features will make your life so much easier.

    We know what you’re thinking, “How much more can they possibly cram into these devices?” Well, this isn’t just another smartphone – it’s a powerhouse of next-gen AI features. From handling messages like a total pro to durability that’s off the charts, this device is solid proof that the future has officially arrived and it’s blowing our minds!

    Now, let’s talk specs:

    Front camera: 12MP crystal-clear selfies and immersive video calls

    Rear cameras: Advanced system with wide (50MP), telephoto (10MP) and ultra-wide (12MP) options

    Battery: Robust 4900 mAh for all-day power

    New updates: Enhanced AI features, improved performance and security

    A New Way To Create 

    Among the standout features of the cutting-edge Samsung S24+ is its array of innovative camera settings and editing tools, presenting users with a myriad of creative possibilities. Explore Space Zoom, indulge in high-resolution imaging and experience the intuitive functionality of the Intelligent Gallery. 

    Additionally, the AI Photo Assist feature revolutionises editing, effortlessly allowing users to remove or relocate objects in photos, adjusting backgrounds and maintaining visual integrity. With auto-fill capabilities to straighten images and resize objects, the Samsung S24+ empowers users to unleash their creativity with unparalleled ease.

    It’s All About The Experience 

    Discover and Shop

    Tired of pausing your favourite videos just to hunt down that elusive item you spotted? With a simple gesture, you can circle any object on your screen, whether it’s those trendy sneakers, a breathtaking holiday destination, or a mouthwatering restaurant dish. Instantly, the AI springs into action, presenting you with a curated selection of similar products or experiences that match your interests.

    This feature isn’t limited to just one platform – whether you’re binge-watching Netflix, exploring YouTube, or scrolling through Instagram, “Circle to Search” integrates into your favourite apps, ensuring that you never miss a chance to discover something new and exciting.

    Break Down Language Barriers With Ease

    Imagine making a call to a friend or colleague who speaks a different language and seamlessly engaging in a conversation as if you were speaking the same tongue. With a tap, your speech becomes text, enabling seamless understanding in real time. Supporting 15 languages and requiring only airtime, it’s a Wi-Fi and data-free solution to global communication.

    READ MORE: On The Flip Side With Samsung

    Time To Chat

    Chat effortlessly with friends in different languages, as the Samsung S24+ translates conversations in real-time, not confined to just text and Samsung messages but extending its prowess to popular platforms like WhatsApp. Supporting 35 languages, it integrates smoothly with third-party apps, eliminating the need to juggle between multiple translation tools such as Google Chat, WhatsApp, KakaoTalk and Tango.

    Messaging Mojo

    Tone assist offers versatility in expressing yourself across professional, casual, social, or emoji tones. Integrated into your chats, this feature suggests replies tailored to your message’s context and offers alternative styles to suit any situation. Simply type your text, tap the AI icon and explore a spectrum of expressive options at your fingertips.

    READ MORE: The 8 Greatest Smartwatches And Trackers To Elevate Your Health and Fitness

    To wrap it all up, every single feature we’ve talked about is designed to be time-saving, helping you smash your goals faster than ever before. Whether you’re a social media influencer or a savvy business owner, take it from us, the S24+ comes with our highest recommendation.

    For more information and spec breakdown, please visit samsung.com. More

  • 125 Shares

    in fitness and body

    What To Look Out For When Picking a Water Bottle

    Here’s an unexpected win for the environment: reusable water bottles are having an it-girl moment, thanks in part to the wildly popular Stanley cups. While we’ve successfully eschewed single-use bottles and opted for giant tumblers from which to sip iced coffees and sparkling mocktails, it’s worth investigating the materials used. So, which material is best? We chatted to an expert for the low-down on how to pick a water bottle.

    Meet the expert: Charlotte Metcalf is the CEO of the South African National Bottled Water Association.

    What to look out for when picking a water bottle

    Check its sustainability

    “Every single material used to manufacture reusable/re-fillable beverage bottles has an impact on the environment,” says Charlotte Metcalf, CEO of the South African National Bottled Water Association. “This impact differs between each material be it plastic, aluminium, glass or stainless steel, or any other less well-known packaging materials which may be used for this function.”

    Having said that, the longevity of your reusable water bottle plays a role in its sustainability. Stainless steel, for example, will last longer than single-use plastic, making it a more sustainable option. Bottom line: the longer you hang onto your water bottle, the better for the environment, since this lowers its impact.

    Check for scratches

    Another factor to consider, when picking a water bottle, is how likely it is to harbour bacteria. “What is particularly important to consider is that all materials are prone to scratching, pitting and wearing from regular cleaning,” says Metcalf. “These surface imperfections offer the ideal breeding ground for bacteria as they trap and protect bacteria and are difficult to clean.” To keep your bottle clean, experts advise that you wash your water bottle once a day with vinegar or bicarbonate of soda and water. Bleach will leave an odour and is unsafe, so steer clear. Another note: avoid abrasive products in your water bottle, as these create tiny scratches where bacteria flourish.

    READ MORE: TikTok’s Viral 30-30-30 Challenge: Does It Work For Weight Loss?

    Consider the design

    By this, we don’t mean a water bottle with aspirational wording or cute colour. Rather, Metcalf explains that ridges, bends and other design features inside the walls of the bottle could create crevices where bacteria flourish. “Good design will feature no parts, voids, ridges, liners and spaces in which bacteria can accumulate and that cannot be properly cleaned,” says Metcalf. “With these design features, a reusable bottle can easily become like your pet’s water bowl, lined with slime-forming bacteria or even air-borne disease-causing organisms.”

    Dedicate your bottle to water

    Even if you’re a flavoured water queen or have a penchant for cooldrink, aim to consume those from a different container. “It is important that reusable bottles must be dedicated to water,” explains Metcalf. “Once you fill the bottle with other beverages containing sugar, fats and flavouring, it becomes difficult to clean all traces of these ingredients as these ‘added nutrients’ will fuel the growth of unwanted organisms.” Yikes.

    READ MORE: 11 Avo Toast Recipes That’ll Fill You Up For Less Than 350 Calories

    How to pick a plastic water bottle

    While plastic uses the least amount of resources to manufacture, its health impacts are murkier. For starters, studies link the popular water bottle material BPA (Bisphenol A) to adverse health outcomes like hormonal disruptions. While you can look to BPA-free bottles, their alternatives, like bisphenol S (BPS) and bisphenol F (BPF) are also used in plastic water bottles and the studies on their health impacts remain to be seen. Per Metcalf, bottles made from PET (Polyethylene terephthalate) are seen as safe. “The inert PET bottle is a well-accepted package all over the world and is completely safe to drink from,” says Metcalf.

    If you’re using a plastic water bottle, make sure you clean it regularly and prevent scratches and pitting on the inside. “Reusable/refillable [water bottles] must be regularly examined for pitting and wear-and-tear, regardless of the material they are made from, and discarded as soon as they become worn and difficult to clean,” says Metcalf.

    Plastic water bottles

    How to pick a glass water bottle

    Glass, generally speaking, is good. They’re much easier to spot when dirty, making it easier to keep clean. They’re also free of chemicals, are natural and are dishwasher-safe.

    Glass water bottles, however, are not the most sustainable of the bunch. “Although glass is inert, it takes a lot of energy to produce, transport and recycle. Glass breakage in the environment is dangerous and extremely difficult to remove,” explains Metcalf. If you treat it well, however, it could last a long time.

    Glass water bottles

    READ MORE: 10 Things That Happen To Your Body During Dry January

    How to pick a stainless steel water bottle

    Steel’s known for its ability to keep hot drinks warm and cold drinks cool, making it a versatile option to lug around to the gym and everywhere else. If you’re leaning towards metal, Metcalf suggests opting for something other than aluminium, which can leach toxins into the environment.

    Stainless steel, if made from low-quality materials, can be a problem. “Low-quality stainless-steel bottles can present toxic lead levels from the sealing dot on the base,” says Metcalf. To mitigate this, she suggests checking that your stainless steel water bottle is 18/8 food-grade stainless steel.

    Stainless steel bottles

    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

  • 150 Shares

    in diet and nutrition

    You Need To Try This Easy Air Fryer Milk Tart Recipe ASAP

    Air Fryers and South Africans go together like peanut butter and jam. And while you’re probably used to making crispy sweet potato fries or delicious chicken schnitzels, we’ve bet you’ve never tried making a milk tart. Well, that’s all about to change with this milk tart recipe.

    3 Air Fryer Essentials Recommended By Us

    Living by myself, an air fryer like this has completely replaced my oven. I use it every day!

    The most difficult part about using an air fryer? The clean-up process, of course. Not any more.

    If you’re just thinking of getting into air fryer cooking, you can’t go wrong with one like this.

    READ MORE: Two-Ingredient Chocolate Mousse

    This milk tart recipe comes to you straight from The South African Air Fryer Cookbook by Louis Holst. This cookbook features mouth-watering local favourites like bobotie, apricot snoek with sweet potato, boerewors with chakalaka, paptert and malva pudding. This essential collection of scrumptious South African recipes will help you make the most of your air fryer, make life a little easier and dinner time a lot tastier. Order it while you’re waiting for your milk tart to cool and thank us later when you’re nailing the SA recipes with ease.

    Air Fryer Milk Tart Recipe

    Here’s the air fryer version of South Africa’s favourite tea-time treat.

    Prep Time 30 minutes minsCook Time 1 hour hr

    Course DessertCuisine South African

    Servings 8

    1 air-fryer1 15cm pie tin
    1 roll Ready-made shortcrust pastryFilling600 ml Full-cream milk 2 Cinnamon sticks6 Cardamom pods100 ml Castor sugar (90g)65 ml Cake flour (35g)20 ml Cornflour1 pinch Salt45 ml Butter (40g)3 Eggs, large5 ml Vanilla essenceGround cinnamon or cinnamon sugar, to serve
    Grease a 15cm pie tin. Unroll the pastry onto a lightly floured surface and roll out lightly so it is a little thinner. Cut out a circle to line the pie tin, and large enough to allow a little excess pastry to hang over the sides slightly. Place the pastry into the pie dish and prick the base a few times with a fork. Refrigerate for 30 minutes.Preheat the air fryer to 160 °C. Put the pie tin into the basket and cook for 15-20 minutes or until the pastry is firm and a light golden colour. Remove from the air fryer and cool. Use a sharp serrated knife to trim off the excess pastry to leave a neat edge.For the filling, heat the milk with the cinnamon sticks and cardamom pods. In a bowl, stir the sugar, flour, cornflour and a pinch of salt together and set aside. Bring the milk to the boil, then reduce the heat and add the sugar and flour mixture, whisking well to prevent lumps. Cook, stirring, for 10 minutes until thickened. Remove the cinnamon sticks and cardamom pods. Add the butter. Whisk in the eggs and vanilla.Pour the filling into the prepared crust and cook in the preheated air fryer at 160 °C for 25-30 minutes or until the filling is set, but still slightly wobbly. Set aside to cool.Refrigerate until ready to serve. Serve sprinkled with cinnamon or cinnamon sugar.

    Keyword dessert

    Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites.

    Kelleigh Korevaar

    Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More

  • 38 Shares

    in diet and nutrition

    Two-Ingredient Chocolate Mousse

    Butternut squash holds a special place in the seasonal menu, whether blitzed into velvety soups, tossed in salads, or simmered in a curry. But have you ever considered using it in a chocolate mousse? Unorthodox as it may seem, this recipe harnesses the hearty vegetable to craft a decadently dense chocolate mousse that is both delightful and effortlessly prepared. A stroke of culinary ingenuity? We certainly believe so.

    Butternut Benefits

    Opting for butternut squash over high-fat ingredients like butter and cream yields a dessert that not only satisfies the sweet tooth but also contributes to your well-being, steering clear of unhealthy oils and excessive sugar. High in vitamins A and C, butternut squash promotes good eye health and helps to give you that glowing skin we all crave. Furthermore, its fibre-rich composition aids in digestion, correlating with an improved immune system and even mental well-being. You could say we all need one of these yummy chocolate pots. 

    Healthy Chocolate Mousse

    Chloe Morgan

    A dense, rich chocolate mousse that’s super delicious and easy to make!

    Prep Time 10 minutes minsCook Time 15 minutes minsTotal Time 25 minutes mins

    Course Dessert

    Servings 3 servings

    1 Blender1 Saucepan
    300g butternut squash, roughly chopped 150g dark chocolate, melted
    In a medium saucepan, add the butternut squash and cover with water. Place over a medium heat and simmer for 10 minutes or until tender and cooked through. Drain and leave the excess water to evaporate for 5 minutes. Add the butternut squash to a blender along with the melted chocolate, blitz until smooth. Spoon into glasses and refrigerate for 1-2 hours or until set. To serve, sprinkle with cocoa. 

    Keyword butternut, mousse

    This article by Chloe Morgan was first published on Women’s Health UK. More

  • 113 Shares

    in diet and nutrition

    This High-Protein Vegan Salad Will Leave You *So* Satisfied

    Feelings that completely suck: ending a stunner of a TV show with no idea what you’ll do next; breaking a nail and eating a salad that just doesn’t fill you up. We can’t solve for the first two but we’ve just about found a solution to the third pesky problem. A high-protein vegan salad that’ll leave you satisfied AND dreaming about wanting more? Sign. Us. Up. This salad, from chef Kerry Kilpin at Steenberg’s Bistro Sixteen82 restaurant, ticks all the boxes.

    Meet the chef: this recipe is from Chef Kerry Kilpin at Steenberg Hotel & Spa

    The low-down on vegan protein

    If you’re vegan (or committing to meat-free Mondays), know that getting good protein should be the last thing to concern you about your meals. High-protein vegan options exist in abundance. Find them in:

    Lentils

    Tofu

    Quinoa

    Beans

    Edamame

    Peas

    Chia seeds

    Hemp hearts

    Peanut butter

    Hummus

    In this high-protein vegan salad recipe, you’ll find a few good sources of protein, which is a major key for regulating your hormones, boosting satiety and hitting those amino goals.

    READ MORE: 9 High-Protein Vegetables That Will Fill You Up Fast

    Why this salad is actually a game-changer

    You might think of a salad as a side dish, but according to dieticians everywhere, half your plate should consist of vegetables. Think: spinach, broccoli, tomato, butternut… the options are endless. Vegetables contribute not only micronutrients like vitamins and minerals but also boost your satiety so you’re not hungry immediately (thanks to the high fibre content). This high-protein vegan salad also doubles as a meal on its own, thanks to the addition of healthy carbs in the form of barley, so it hits every nutritional need.

    If you do it right, your salad should be filling, nutritious and damn tasty, too. And this salad is far from boring. It’s nutrient-dense, delicious and filling. What could be better?

    READ MORE: 12 Restaurants In Cape Town And Joburg To Satisfy Your Vegan Cravings

    Satisfying High-Protein Vegan Salad

    Kerry Kilpin

    This salad is filling, nutritious and delicious. Here’s how to make it.

    Prep Time 15 minutes minsCook Time 10 minutes mins

    Course Lunch, Main Course, Salad, Side DishCuisine Healthy

    Servings 4

    For the salad bed200 g cooked barley200 g cooked brown lentils150 g baby spinach150 g mixed leaves200 g blanched tender stem broccoli400 g roasted butternut40 g toasted almonds10 g toasted sesame seeds100 g vegan cheese40 ml balsamic syrupfresh lime wedges, for garnishingFor the vegan hummus1 tin chickpeas, liquid drained80 g spinach30 g parsely10 g garlic10 g chilli5 g cumin80 ml olive oil1 fresh lemon, juicedsalt and pepper, to tasteFor the herb dressing30 g parsely20 g mint2 Tbsp Dijon mustard10 g brown sugar10 ml red wine vinegar10 ml water100 ml olive oilPinch of salt
    Make the hummusCombine all the ingredients in a blender, gradually incorporating the olive oil and lemon juice to achieve a smooth consistency.  If the hummus appears too thick, add a small amount of water to achieve a softer consistency. Make the dressingBlend all the ingredients in a blender, excluding the oil. Gradually incorporate the oil to create an emulsion. Season to taste. Assemble the saladCoat the butternut, barley and lentils with half of the herb dressing.Arrange the leaves at the base of a platter and layer with the grain salad, broccoli, vegan cheese, sesame seeds and toasted almonds on top. Drizzle the salad with herb dressing and balsamic syrup. Spoon small dollops of hummus evenly over the salad and garnish with lemon wedges for serving. 

    Keyword air fryer, chopped salad, Easy Meals, high-protein, Lunch, Vegan

    This salad serves four to six people, so it’s perfect for Sunday lunches or to prep for midweek madness when your cooking motivation wanes. Just prep and enjoy!

    READ MORE: How To Go Vegan: 15 Easy Nutritionist-Backed Tips

    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

  • 63 Shares

    in diet and nutrition

    Your Ultimate Protein Pancake Recipe

    Pancakes are awesome, but the sugar and refined carbs are like a one-two gut punch; a stack for breakfast can leave you feeling hungry and lethargic not too long afterward. These protein pancakes, on the other hand, have enough replenishing fuel to keep you full for hours and crush those 11 a.m. cravings. Made with oat flour and protein powder (instead of the usual white flour and granulated sugar), these better-for-you pancakes get sweetness from a banana and even more hunger-curbing protein from cottage cheese.

    They cook up light and fluffy and taste so good, you’d never know they house 17 grams of protein per serving (which is about 3 pancakes)—basically the equivalent of what you’d find in three eggs.

    Why is it so important to load up on protein?

    Experts say you probably need more protein than you think. This macronutrient provides energy and is key for building muscles and bones. A high-protein breakfast, in particular, is clutch for keeping blood sugar and energy levels stable to avoid crashing later.

    This super easy recipe for protein pancakes is great plain or topped with a handful of berries, to boost the vitamins and fibre even more. It’s the rare indulgent breakfast (or anytime meal) that’s actually good for you so break out that big ole tub of whey protein powder and get ready to scoop and level up!

    Protein Pancake

    Joy Cho

    Clocking in at 17 grams of protein per serving, these pancakes are absolutely stacked.

    Total Time 25 minutes mins

    Course Breakfast

    Servings 2 servingsCalories 229 kcal

    ⅓ cup oat flour¼ cup unflavoured whey protein powder1 tsp baking powder¼ tsp ground cinnamonKosher salt1 small ripe banana½ cup low-fat cottage cheese1 large egg½ tsp pure vanilla extractSyrup and fresh berries, for serving
    In medium bowl, whisk oat flour, protein powder, baking powder, cinnamon, and a pinch of salt. In another medium bowl, mash banana with fork. Whisk in cottage cheese, egg, and vanilla to combine. Gradually add wet ingredients to dry ingredients, whisking just until combined. Let batter rest 5 minutes.Heat large nonstick skillet on medium. Add four scant 1/4-cupfuls of batter and flatten into 8-10cm rounds using side or bottom of measuring cup. Cook until edges are set and bottom is golden brown, 2 to 3 minutes. Flip and cook until golden brown and cooked through, 1 to 2 minutes more. Transfer to plate. Reduce heat to medium-low. Repeat with remaining batter adjusting heat as necessary. Serve pancakes with maple syrup and berries if desired. 

    Keyword flapjacks, Pancakes

    Per serving (3 pancakes): About 229 cals, 6.5 g fat (2.5 g sat fat), 114 mg chol, 583 mg sodium, 28 g carbs, 3 g fibre, 9 g sugar (.5 g added sugar), 17 g protein

    More Pancake Recipes:

    This article by Susan Choung & Joy Cho first appeared on Women’s Health US. More