Markus Andrews

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    The Hiking Workout Every Woman Should Do Before You Hit The Trails

    The best way to stay active this winter without sweating it out in a stuffy gym? Go for a hike. Hiking sculpts your bum, legs, hips and core, all while burning fat (whoop!), but it also comes with a hefty dose of feel-good perks.

    Various studies have linked hiking to boosted creativity and problem-solving skills, and it’s been shown to reduce anxiety and even lower your risk of depression if you do it regularly. One study, published in the journal Tourism Management, found that those happy vibes can last for up to five days after returning to civilisation. Not bad for a walk in the woods.

    READ MORE: 23 Bucket List Hikes To Do In South Africa

    The Hiking Workout

    Inspired to take a hike? A bit of training will go a long way to making your sojourn in nature a magical experience, rather than a “my legs are killing me, how did this bloody bag get so heavy, I’m never doing this again!” one. This workout, created by fitness trainer and keen hiker Simo Supana, will build the strength and endurance you need to tackle a multi-day hike.

    How It Works

    Do the exercises, in order, for the number of reps required. If you’re new to exercise, Supana recommends you only do one round. If you’re relatively fit, go for two. Do the strength workout three to four times a week and the cardio component on a separate day.

    You’ll need: Mat, Barbell, Treadmill, Stationary Bike

    Cardio Day (60 mins)

    Incline walk on the treadmill

    Time: 30 minutes Incline: 8-10 Speed: Comfortable

    Stationary bike:

    Time: 30 minutes Resistance: Moderate RPM: 60-70

    Strength Moves

    1. Walking Lunges With Barbell

    SETS: 3 REPS: 10-12 reps

    Start standing with feet shoulder width apart and a barbell across your upper back. Step forward with one leg and drop down to bend both knees ninety degrees, keeping your back straight. Push through your front foot back to standing, then walk forward with the opposite leg and repeat. That’s one rep. Continue moving forward.

    2. Lower Back Extension

    SETS: 3 REPS: 15

    Lie on the floor on your tummy, arms must be straight ahead of you, legs straight behind, toes down. Lift your shoulders as you breathe out. Pause, then lower back to start. That’s one rep.

    READ MORE: The Best Day Hikes Around South Africa

    3. Squats

    SETS: 3 REPS: 15 reps

    Stand with feet shoulder width apart. Keeping a neutral spine, shoulders and chest up, push your hips back as you slowly bend your knees until your hips are just below your knees. Make sure that your knees are in line with your feet. Push back up to standing. That’s one rep.

    4. Plank

    SETS: 2 TIME: 40-60 seconds

    Start by positioning yourself on the floor with your elbows at 90 degrees, forearms on the floor. Your elbows should be directly under your shoulders. Lift your body so your weight is supported on your forearms and your toes. Your body should form a straight line from head to heels. Hold this position.

    READ MORE: Hiking Safety Tips For Beginners, From Hiking Influencer Sabrina Bloedorn

    5. Standing Calf Raises

    SETS: 2 REPS: 20

    Stand near a wall or any object you can use for balance, feet hip width apart. Lift your heels up to rise onto your tiptoes. Hold that position for a few seconds, then lower back to start. That’s one rep.

    6. Push-Up

    SETS: 3 REPS: 15

    From all fours, lift your knees and straighten your legs so that your body is supported on your hands and toes. Make sure your body forms a straight line from head to heels. Now bend your elbows to lower your chest to the floor. Keep your elbows tuck in close to your body and your gaze on a spot about half a metre in front of you. Push back up to start. That’s one rep. Too hard? Switch to a modified push-up by dropping to your knees to the ground, but maintaining a straight body position from head to knees. More

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    in fitness and body

    10 Camp Master Camping Essentials Every Woman Needs – Tested By Us

    Finding the right camping essentials for women can make all the difference on your outdoor trips. We tested Camp Master items to see which deliver the perfect blend of performance and ease of use. These 10 must-haves will help you enjoy every moment in nature with confidence.

    1. Camp Master Self-Inflating 10cm Mattress

    Rest assured, your sleep stats can remain intact with the right gear. Open the valves and this mattress automatically inflates to give a thick, comfortable surface with unparalleled support and insulation.

    Available at Makro only

    READ MORE: 23 Bucket List Hikes To Do In South Africa, From Day Hikes To Wild Camping

    2.  Camp Master Adventure First Aid Kit

    This 25-piece kit keeps you safe with a CPR device, bandages, a pair of scissors, antiseptic sachet, chaffing cream and more.

    Available at Makro and Game

    3. Camp Master Virunga Canvas Dome Tent

    If you want to buy nice to avoid buying twice, canvas tents are the obvious choice. While they’re more of an investment, they’re one that’s well worth it. Canvas tents are renowned for their durability, water-resistance and ability to protect you from the elements. And the Virunga is the epitome of spacious luxury, sleeping five people in its 3m x 3m, 2.25m-tall space. A stand-out feature for female adventurers is that you’re getting an impenetrable fortress so you can feel at ease while outdoors. Made from 320g rip-stop canvas – which is woven with a reinforcing technique – it’s resistant to tearing and ripping. Strong, safe and sturdy, it’s a palatial tent that’ll accompany you on adventures far and wide.

    Available at Makro only

    4. Camp Master 45L Summit Cooler Box

    Big enough to fit everything you need without encroaching on much-needed car packing space, this hard cooler will be the MVP of many an adventure. PU foam insulation, durable hinges and strong flush latches ensure secure sealing, to keep food cold for seven days. And the attention to detail doesn’t stop there. While carry handles on other coolers may pinch your fingers, the strong handles  (with a built-in bottle opener) on these provide enough space for your hands to give you a pain- and frustration-free experience. There’s a drainage plug so you can let out water as your ice melts – which helps keep your cooler colder for longer – and the lid is also complete with four cup holders and a measuring tape for fishing. Talk about everything but the kitchen sink!

    Available at Makro and Builders

    READ MORE: 9 Gorgeous Outdoor Adventures In South Africa For Long Weekends & Holidays

    5. Camp Master Expedition 300C Sleeping Bag

    The 300 g/m filling, terry cotton inner and spacious interior give a duvet-like experience with a cowl shape that wraps snugly to protect you from cold drafts. But comfort doesn’t mean compromising on durability. It’s been designed to withstand the outdoors with weather-resistance, high tear-resistance and abrasion-resistance. All that for just 2kg pack weight? Love!

    Available at Makro only

    6. Camp Master 30cm Round Skillet Cast-Iron Pan

    (like pizza, shakshouka or pancakes) with this cast-iron pan that can be used on any heat source. Bonus: the high heat retention and even heat distribution.

    Available at Makro only

    7. Camp Master 50L Hi-Lid Ammo Crate

    All the gear and no idea how to store or pack it? These stackable crates have increased storage height, latches to secure and cup holders on the lid.

    Available at Makro, Game and Builders

    8. Camp Master Large Picnic Blanket

    Four-corner pockets – you can fill with rocks or sand – ensure this stylish picnic blanket stays put and a waterproof backing prevents moisture or dampness from seeping through.

    Available at Makro only

    READ MORE: 30 Gifts Every Outdoorsy Woman Will Actually Love

    9. Camp Master 2000 Lumens Rechargeable Lantern

    Remain visible and safe with this powerful, illuminating lantern that gives 3.5 hours of run-time on a single charge. The four light modes mean all your lighting needs are catered for and the hook at the bottom gives you the ability to suspend it in your tent so you can read, too.

    Available at Makro only

    10. Camp Master Grand Mega Chair

    Elevate your outdoor relaxation experience with a chair that has your back (and entire body) thanks to an oversized design, plush padding and sturdy construction that supports 150kg of weight. But it’s the built-in features that truly secure its spot within the outdoor gear hall of fame. It has a wine glass holder, insulated cup holder, bottle opener and – get this? – a built-in cooler bag to keep your drinks not only close, but cool, too! We can’t guarantee you won’t be side-eyeing your couch upon returning home, contemplating replacing it with an ensemble of these do-everything chairs.

    Available at Makro and Builders

    Whatever your destination, upgrade your adventure with Camp Master – exclusively available at Game and Makro stores countrywide or their websites.

    **WH Partnership More

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    Free Your Stride With The HOKA Arahi 8 

    Let’s be real – most running shoes make you pick between cushion or control. But what if you didn’t have to choose? That’s exactly what the HOKA Arahi 8 is all about. This isn’t just a refresh – it’s a redefinition of what a stability shoe can be. With a sleek design, next-gen support system and signature HOKA softness, the Arahi 8 is built for runners, walkers and everyday movers who want comfort without compromise. Whether you’re logging miles, hitting the gym, or powering through your 9-to-5 on your feet, this shoe adapts to your rhythm – supporting every step with confidence.

    READ MORE: This 7-Day Training Plan Is Perfect For Anyone Who Runs And Lifts Weights

    What’s New?

    H‑Frame™ stability

    Out with the old J‑Frame, in with the new H‑Frame™. This fresh design supports your foot from both sides, giving you smoother, more natural stability – without that stiff, “corrective” feel.

    Softer, lighter midsole

    HOKA brought in even softer foam and more heel cushioning for a lighter, bouncier ride. It’s still protective, just with a cloud-like upgrade you’ll actually feel.

    Cooler, comfier upper

    Double jacquard mesh, a gusseted tongue and a redesigned heel all work together for a snug fit that stays breathable and blister-free – yes, please.

    APMA Approved

    It’s officially approved by the American Podiatric Medical Association, which basically means it’s foot doctor–approved for supporting your stride.

    READ MORE: This Free Beginner 10K Running Plan Works In Just 10 Weeks

    How This Helps You

    Smoother support

    The Arahi 8 gives guidance for mild to moderate overpronation, but without bulky heel posts or stiffness.

    All-day wearability

    From your morning jog to your 8-hour shift (and maybe a grocery run after?), this shoe stays comfy from start to finish.

    Ready for anything

    Rain, shine, short jogs, long walks – this one’s built to last and grip where it counts.

    The Arahi 8 is for those who want a stability shoe that doesn’t feel like a stability shoe. It’s light, cushioned and supportive in all the right places. Whether you’re correcting overpronation, easing into a fitness routine, or just looking for an ultra-comfy daily trainer – this one checks all the boxes.

    Shop The HOKA Arahi 8

    The Arahi 8 maintains a secure ride while using softer materials than its predecessor. The secret lies in our modified H-frame™ technology. A stabilising system that combats overpronation while providing a smooth entry into the gait cycle, we’ve paired our intuitive H-frame™ with a sleek jacquard upper and low-profile tooling to deliver a streamlined stability shoe with unprecedented cushioning.

    Ready to feel the difference? Slip into a pair and let your stride do its thing.

    *WH Partnership More

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    in diet and nutrition

    The Grab-N-Go Muffins That Make Breakfast A Breeze

    Pressed for time in the mornings? These muffins are an easy grab-and-go option and perfect for prepping ahead on a Sunday. Keeping a container of four-week muffin mix in the fridge means breakfast is always one step away.

    This simple recipe from Jackie Cameron Cooks At Home gets the balance just right. The mix of candied peel, raisins and bran gives it that warm, comforting flavour. Enjoy with a bit of butter and marmalade, or as a quick snack on the go.

    Let’s Prep This Grab-N-Go Muffins Recipe

    Breakfast Muffins

    Jackie Cameron

    We should all have a container of four-week muffin mix in our fridges. It makes a quick and nourishing breakfast.

    Servings 16 muffins

    4 eggs1 cup sunflower oil340 g white sugar1 litre milk2 tsp vanilla essence250 g nutty wheat flour400 g cake flour200 g digestive bran2 tsp bicarbonate of soda250 g dates chopped140 g raisins80 g sultanas100 g candied peel80 g dried apricots chopped
    Beat the eggs, oil, sugar, milk and vanilla essence together until all the sugar crystals have dissolved.Place all the other ingredients into a large bowl and make a well in the centre.Cut the egg mixture into the dry ingredients with a knife until combined. Ensure you don’t over-mix – this will result in odd-shaped muffins.This mixture freezes very well. When required, defrost and bake in an oven at 180°C for 20–25 minutes. The time will depend on the size of the muffins.

    READ MORE: Banana Muffins That Ease PMS And Cramping – True Story!

    Jackie Cameron Cooks At Home

    Jackie Cameron Cooks at Home shows the professional taking off her chef’s tunic and donning her home apron.

    With its generous invitation to good cooking that is easy and delectable, this book is a must-have for every South African home cook.

    Here are the 3 high-protein power breakfast recipes every active girl needs in her life. Plus, why you should introduce avos to your plate. More

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    in fitness and body

    This No-Equipment Low-Impact Home Workout Works All Major Muscle Groups

    While we’re all for equipment-free training, “no equipment” often means high impact on your joints. If your knees, wrists and shoulders are hating life right now, this low-impact home workout is for you. It still uses zero equipment, but you won’t be doing any jumps, push-ups or high planks. Sound like sweet relief? Let’s get started!

    Start with a dynamic warm-up. If your joints are hurting, it’s especially important not to skip your warm-up. Spend some extra time on areas where you feel tightness. Once you’ve finished your warm-up, you can move on to the main workout.

    Try This Low-Impact Home Workout

    The workout uses supersets – that’s two or more exercises done back to back with no rest between them. This helps elevate your heart rate, even though you’re doing low-impact moves.

    You’ll do each superset five times, then you get a 45-second rest. Try only to rest in the dedicated rest breaks, but if you need to sneak another rest break here and there, rest just long enough to catch your breath. At the end, there’s a Tabata finisher. For the finisher, it’s important to push hard and only rest for the stipulated 10-second rest breaks.

    SET 1

    Reverse Lunges & Standing Cross-Body Crunch

    Rounds: 5

    Do each move for 30 seconds, with 45 seconds of rest in between each move.

    If your knees hurt doing lunges, try swapping them for reverse lunges. When you’re not stepping forward, you’re not loading the knee joint with as much pressure as you would in a forward lunge.

    READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”

    SET 2

    Standing Calf Raises & Grapevine Sprints

    Rounds: 5

    Do 15 calf raises and 30 seconds of grapevine sprints.

    This combo will get a nice burn in those calves, without hurting your knees or lower back. Plus, grapevines are good for agility and coordination.

    READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”

    SET 3 

    Prisoner Wall Sit & Fast Feet

    Rounds: 5

    Do the wall sit for one minute and fast feet for 30 seconds.

    Wall sits are good for strengthening weak knees. Keeping your hands behind your head in the wall sit forces your back to stay upright against the wall. The result: you load your glutes, rather than your quads and hamstrings, taking pressure off your knees.

    READ MORE: This Is The Women’s Health Fitness Editor’s Go-To Warm-Up Before Any Workout

    SET 4

    Alternating Dead Bug, Hip Thrust & Ankle Thrusts

    Rounds: 5

    Do ten dead bugs, 12 hip thrusts and ankle touches for 30 seconds.

    This set will hit your abs from all angles. Be sure to keep your pelvis tilted slightly so that your lower back makes contact with the ground at all times. If your back starts to arch, stop immediately and reset.

    READ MORE: 5 Beginner Yoga Poses To Help You Sleep Better

    TABATA FINISHER

    Lateral Shuffle, Knee-To-Elbow, Lateral Sprints & Fast Feet

    Rounds: 2

    Do the moves in order, doing as many reps as you can in 20 seconds, then resting only 10 seconds before starting the next move. When you’ve done all four moves, rest for your 10 seconds, then immediately repeat the circuit. You really want to give it horns during your work periods. if you have lower back pain, don’t touch the floor. If not, you must touch the floor!

    Watch the moves being done here:

    [embedded content] More

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    The Best Padel Gear To Buy Right Now

    If you haven’t stepped onto a padel court yet, here’s your sign: it’s one of the fastest-growing sports in the world – and for good reason. Racquet sports like padel, tennis and pickleball have been linked to increased longevity, according to a Mayo Clinic Proceedings study.

    And in South Africa alone, the padel boom is real – Padel Courts South Africa has reported that there are now 952 courts across 323 clubs in 93 cities nationwide! In short: the sport’s picking up pace, and fast.

    Whether you’re in it for fun, fitness or a bit of both, the right gear makes all the difference. Investing in pieces that support your game means more comfort, fewer distractions and a smoother match overall.

    Here, nine smart pieces of gear to help you step up your game and upgrade your bag.

    Padel Items Worth Adding To Your Kit

    adidas Metalbone 3.3

    For pro players, why not use top padel player Ale Galán’s racquet? A soft EVA core with carbon-aluminised surface balances shock absorption with blistering rebound.

    Nox Pro Titanium Padel Balls

    These pressurised balls are pro-level, have tons of elasticity and offer superior speed and durability.

    Reebok Nano Court

    Designed specifically for court sports – including padel, tennis, pickleball and badminton – this shoe features a flatter footbed to support unpredictable lateral movements. The herringbone Griptonite outsole adds multidirectional traction to stay planted.

    LÕK Be Hype Racquet

    Best for beginners and weekend warriors, this easy-playing tool features an assymetrical heart, which cleverly offers structural rigidity to achieve balance and increase ball speed.

    READ MORE: It’s Time To Try Padel: The New Social Sport Everyone’s Talking About

    adidas Tennis Pro Climacool Dress

    A chic neckline adds a touch of profesh polish to your winning look. Made partly with recycled materials, the stretchy fabric allows for all-over movement. Shorts included.

    Asics Gel Resolution 9

    These popular shoes, with gel tech, cushion for enhanced comfort (no more knee pain!). A DYNAWALL in the midsole adds stability for lateral movements.

    Pendulum Padel Customised Versus Socks

    Ever worn Versus socks? They’re so plush, you may even forget to wear shoes. This sport version from Pendulum is seamless, breathable and chic.

    Wilson Ultralight Visor

    Enhanced vision and sun protection for noon games call for a visor. A padded, absorbent inner mesh keeps you cool – no sweaty bangs.

    Luca Padel Racquet Bag Aop

    A solid racquet bag makes all the difference – and this one covers all bases. It’s lightweight and easy to carry, with two compartments for your racquets (featuring Fila’s climate control tech to protect them from the sun). Plus, space for your kit, shoes and smaller extras. Simple, practical and looks good too.

    Looking to get on court? Start with these 20 padel courts across South Africa and don’t miss our expert-approved gear essentials to get you kitted out right. More

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    This High-Protein Pizza Has 19 Grams Of Protein (And 9 Grams Of Fibre!)

    Nothing says Friday night quite like pizza and a good binge-watch. So, skip the takeaway and try this high-protein recipe at home instead. A little prep the night before – mixing the dough, chopping your toppings and storing everything in the fridge – means you can have it on the table in no time. The secret ingredient? Cottage cheese. It’s creamy, light and packed with protein, making it a clever swap for mozzarella. Plus, we’ve added a few grilling tips to help you get that perfectly crisp base.

    High-Protein Pizza Recipe

    High-Protein Caprese Pizza

    The secret ingredient in this protein-packed pizza: cottage cheese, a creamy alternative to mozzarella.

    Total Time 25 minutes mins

    Course Main CourseCuisine Healthy

    Servings 4 servingsCalories 468 kcal

    1 Food processor
    whole-wheat pizza dough, at room temp for 1 hr. if refrigerated¾ cup whole-milk cottage cheese ⅔ cup Parmesan finely grated (plus more for sprinkling)¼ cup basil leaves chopped, plus more for sprinkling1 tsp lemon zest1 tbsp lemon juice 3 medium heirloom tomatoes sliced ½ cup cherry tomatoes1 tbsp olive oil½ tsp honey Kosher salt and pepper 1 small shallot chopped4 cups cups baby arugula 
    Prepare and grill pizza dough (per these directions); transfer to cutting board. In food processor, puree cottage cheese until smooth, then pulse in Parmesan. Transfer to bowl and fold in basil and lemon zest. Spread cheese mixture onto pizza crust and top with tomatoes. In large bowl, whisk together oil, lemon juice, honey, 1/4 tsp salt and 1/8 tsp pepper to dissolve; stir in shallot. Add arugula and toss to coat. Top tomatoes with arugula salad and sprinkle with additional Parmesan, if desired.  

    Keyword pizza

    About 468 cal, 21 g fat (4.5 g sat), 10 mg chol, 842 mg sodium, 49 g carb, 9 g fibre, 9 g sugar (3.5 g added sugar), 19 g pro

    READ MORE: 8 Easy Pizza Toppings That Are Delicious AND Healthy

    Delicious Whole-Wheat Pizza Dough Recipe

    Whole-Wheat Pizza Dough

    A great pizza starts with a delicious dough. Meet your new go-to recipe for homemade bases.

    Prep Time 10 minutes minsTotal Time 10 minutes mins

    Course Main CourseCuisine Healthy

    Servings 4 servingsCalories 286 kcal

    2 cups white whole-wheat flour ¾ cup warm water2 tsp honey1½ tsp instant yeast 1 tsp kosher salt 2 tbsp olive oil plus 1/2 tsp olive oil, divided, plus more for greasing 
    In stand mixer fitted with dough hook on low, mix flour, water, honey, yeast, salt and 2 Tbsp oil until dough starts to come together, 2 min. Increase speed to medium-low and mix until dough is smooth, 4 to 5 min. Transfer dough to lightly oiled large bowl and drizzle with remaining 1/2 tsp oil and rub to coat. Cover with plastic wrap and let rise at room temp until doubled in size, about 1 hr., or refrigerate up to 2 days. 

    Keyword pizza

    Per 113g: About 286 cal, 9 g fat (1 g sat), 0 mg chol, 482 mg sodium, 40 g carb, 7 g fibre, 4 g sugar (3 g added sugar), 9 g protein

    How To Grill Pizza Dough

    Heat grill to medium-high and prepare one side for direct heat and other side for indirect heat.

    Working on floured surface, shape pizza dough (at room temp, if refrigerated) into 25- to 30-cm round and transfer to flour-dusted baking sheet. Brush top with 2 tsp olive oil.

    Grill dough, oiled side down, over direct heat, covered, until top begins to bubble and bottom is crisp, 2 to 4 minutes (use tongs to peek underneath).

    Brush top of dough with 2 tsp olive oil.

    Flip dough and grill over indirect heat, then top as desired. Grill, covered, until crust is cooked through and charred on bottom, 3 to 5 minutes (any cheese will melt during this time).

    READ MORE: Genius Healthy Ingredient Swaps For Junk Food From Chantal Lascaris

    High-Protein Pizza Recipe and Whole-Wheat Pizza Dough by Joy Cho was originally published on Women’s Health US. More

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    THIS Is The Best Chicken Soup Recipe To Cure A Winter Cold

    If you’re warding off the chills, add traditional Jewish dumplings (kneidlach), and this homemade chicken broth will restore your faith in goodness.

    READ MORE: 6 Delicious Winter Soup Recipes – Plus Sides!

    Basic Chicken Stock

    Chicken stock is really easy to make: just add all the ingredients to one pot, bring to a simmer, then let it burble away happily for an hour or two. Use cost-effective chicken wings or the carcass of a roast or rotisserie chicken – just freeze until you’re ready to turn it into soup.

    Basic Chicken Stock

    Chicken stock is really easy to make: just add all the ingredients to one pot, bring to a simmer, then let it burble away happily for an hour or two.

    Course Soup

    1 pack chicken wings1 carrot peeled and halved1 celery stick halved1 onion halvedHandful of parsley if you have it2 bay leaves5 peppercorns
    Add all the ingredients to the pot and cover with cold water. Slowly bring to the boil over medium heat and skim off any foamy scum that rises to the surface.Just as it’s about to come to the boil, turn down the heat and simmer for one and a half hours.Drain and cool.

    Keyword soup

    READ MORE: Make This Cold-Fighting Lettuce, Fennel & Pea Soup If You’re Feeling Under The Weather

    Jewish Chicken Soup

    Chicken soup with kneidlach is the traditional first course at the Seder meal during Passover. Food writer, chef and Jewish food expert Oded Schwartz of Oded’s Kitchen shares his recipe for kneidlach below. His dumplings are made airy with soda water and use extra-virgin olive oil instead of schmalz (chicken fat).

    “I also serve the kneidlach as one would gnocchi, with a home-made tomato sauce,” says Schwartz. “It’s basically the traditional 2/3/4/6 recipe [ratio of ingredients to each other; increase accordingly]; I usually use six heaped spoons for kneidlach and seven for gnocchi.”

    For the soup:

    Make the chicken stock as above but add two leeks (sliced and washed well), two turnips (peeled and halved) and 100g of pumpkin (peeled and roughly chopped). Reserve some of the stock for cooking the matzo ball

    For the kneidlach:

    Jewish Chicken Soup

    Oded Schwartz

    Chicken soup with kneidlach is the traditional first course at the Seder meal during Passover. Food writer, chef and Jewish food expert Oded Schwartz of Oded’s Kitchen shares his recipe for kneidlach.

    Course Main Course

    Servings 5 servingsCalories 339 kcal

    For The Soupchicken stock2 leeks sliced and washed well2 turnips peeled and halved100 g pumpkin peeled and roughly choppedFor The Kneidlach2 eggs3 tbsp extra-virgin olive oil4 tbsp soda water or verycold water6 tbsp mediummatzo meal½ tsp salt¼ tsp white pepper30 g dill or parsley leaves very finely choppedChives and dill, chopped, to serve
    For The SoupMake the chicken stock as above but add two leeks (sliced and washed well), two turnips (peeled and halved) and 100g of pumpkin (peeled and roughly chopped). Reserve some of the stock for cooking the matzo ball.For The KneidlachWhisk the eggs until frothy, then whisk in all the other ingredients (except the matzo meal).While whisking, add the matzo meal in a steady stream.Cover and refrigerate overnight.Bring a medium-sized pot of chicken stock to the boil. Using a heaped teaspoon and wet hands, form the cold matzo mixture into balls and drop into the boiling stock. Turn down the heat and simmer, stirring occasionally, for 20 to 30 minutes, or until fluffy, doubled in size and cooked.Remove with a slotted spoon and serve three each in hot chicken broth sprinkled with chives and dill.

    The matzo balls can also be cooked in salted boiling water.

    Keyword Healthy Recipes, soup

    SERVES 5. Per 308g serving: 1 421kJ, 15g fat (3g sat), 430mg sodium, 26g carbs, 4g fibre, 6g sugars, 28g protein

    These three comforting soups will boost your immune system. Plus, get your hands on The Ultimate Soup Cookbook for only R199. This ebook is packed to the brim with nutrients and good-for-you ingredients, you’ll find few dishes that stand up to it tastewise, timewise and healthwise. More