Angel cake is made with egg whites alone – no yolk or butter – and is magically light so it’s perfect for summer and its pure, white snowiness is an ingenious nod to Christmas. Cook’s Tips: To cool, place the neck of a wine bottle through the ring of the cake tin, with the cake facing down – this helps the cake shrink away from the sides of the tin. Omit the filling and icing and simply serve slices as a base for strawberries and cream. More
Move faster with this get-nimble, get-quick explosive 15-minute workout routine. And you should have 15 minutes to spare, so no excuses! Ready, set, slim down.
Guess what? Agility drills aren’t just for border collies. In fact, they’re a crucial part of any workout plan. Being able to start, stop and change direction quickly builds stamina and sculpts insane, look-at-me legs – it may even help improve your memory and focus. The explosive moves you see in this explosive 15-minute workout are designed to make that good stuff happen.
Oh, and they’ll send your fat burners into overdrive, says performance coach Joel Sanders, who created this routine. “More movement equals more kilojoules burnt, making these exercises ideal if you’re crunched for time,” explains Sanders. Even better: they’re mentally stimulating – something you don’t get with the typical squat or lunge. And you can do them in your lounge, no equipment needed. Score!
The Explosive 15-Minute Workout
Two or three times a week, perform this explosive 15-minute workout as a circuit. Starting with the first exercise, do as many reps as you can in 20 seconds, then rest for 20 seconds before proceeding to the next exercise.
Rest for one to two minutes at the end of the set. Complete up to five total sets.You’ll need: floor space; a wall
Acceleration wall drill
Place your hands on a wall, arms straight, and lean forward so that your body forms a straight line from head to heels. Drive your left knee up (A); pause for one second, then return to start and immediately repeat with your right leg (B). Continue alternating as quickly as possible.
READ MORE: Grab Your BFF For This Fun Buddy Workout That Tones *Everything*
Split Jumps
Stand with your left foot one big step (about 90cm) in front of your right. Bend your knees to lower your body until your left thigh is parallel to the floor (A). This is a split squat. Jump up quickly (B), switching your legs midair so you land with your right foot in front; immediately lower back into a split squat (C). Continue alternating.
READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend
Lateral Bound
Standing on your right foot, bend your knee and sit your hips back as you swing your right arm behind you, keeping your chest lifted (A). Jump to the left, swinging your left arm behind you and landing softly on your left foot (B). Reverse the movement to return to start. Hold for three seconds, then switch legs and repeat.
READ MORE: This Totally Explosive Workout Will Help You Burn Fat In No Time At All
Base Rotation
Stand with your feet just more than shoulder-width apart, knees bent and weight on your toes; rotate your shoulders and torso to the left (A). Keeping your shoulders facing in this direction, jump and rotate your lower body 180 degrees to the left (B), then jump to rotate back to start. Continue alternating quickly.
This article is excerpted from The Women’s Health Big Book of 15-Minute Workouts. More
Raise your hand if you’re a vegan who’s sick of people asking you how you get enough protein. Same.
Even though there are *plenty* of ways to get protein on a plant-based diet, vegan protein powder can help you meet your needs in a pinch.
And, yes, dieticians say they’re legit. “Some misconceptions about vegan protein powders are that they don’t provide enough protein and that they won’t keep you full,” says Carolyn Brown, a dietitian.
What’s in vegan protein powders?
However, today’s vegan protein powders do both. First of all, many vegan powders contain 20 to 30 grams of protein per serving, which is totally on par with most popular whey protein powders, according to Brown. (Btw: If you’re wondering whether whey protein is vegan, the answer is a huge no. “Whey protein is one of the primary proteins found in dairy products,” says nutritionist Charlotte Martin.)
Many plant-based powders also provide some fibre, which helps them keep you fuller, longer — and boosts their nutritional value, adds dietician Priya Khorana.
Oh, and about that flavour issue. While vegan proteins long had a rep for tasting pretty revolting, times have changed. “Many newer proteins come in flavours like salted caramel, coconut, or even chai,” says dietician Andy Bellatti. These days, popular powders are made from hemp, brown rice, or pea protein. Not just soy.
When hunting for vegan protein powder, consider these three major factors: protein content, types of proteins used and sweeteners. First, Martin recommends looking for a powder that contains at least 15 to 20 grams of protein per serving.
READ MORE: Here’s Another Reason You Should Probably Stick To Your Plant-Based Diet
Getting the most from your vegan protein powders
Then, since most plant-based protein sources are “incomplete” (meaning they don’t contain all of — or enough of — all nine essential amino acids) on their own, opt for a protein powder made out of multiple sources, Martin says. Combining different proteins ensures your powder provides all of the aminos your body needs.
Finally, limit any added sugar to five grams per serving, max. “I steer clear of artificial sweeteners since some research suggests they may have negative effects on metabolism, gut bacteria and appetite,” says Martin. Instead, opt for natural, zero-calorie sweeteners (like stevia).
Whether you’re spiking your smoothies, iced coffee, or pancake mix, today’s vegan protein powders are better than ever — and totally worth your while, whether you’re a carnivore or not.
The Top Vegan Protein Powders
My Wellness Super Vegan Protein
This protein combines hemp and pea protein for a rich source of essential and non-essential amino acids. They’re also bioavailable and easily digestible, a big win. It also has high levels of L-isoleucine, L-valine, L-arginine and L-Leucine, which are beneficial after a strenuous workout.
Go Good Plant Protein Isolate
Here, you’ll find no allergens like soya or dairy. Just the good stuff. Based on peas blended with organic vanilla beans for flavour, you’ll find this nutrient-packed vegan protein powder works wonders. Protein also boosts your immunity, FYI. A winner.
Nutritech Vegan Pea Protein Isolate
Nutritech Vegan Pea Protein Isolate contains 25g of naturally sourced protein per serving to increase your protein intake and further enhance your diet and lifestyle. Not only is pea protein isolate gluten, dairy and lactose-free, but it also has excellent bioavailability properties.
READ MORE: How To Add More Vegetables To Your Diet, Even If You’re Busy
Wazoogles Protein Blend
This protein powder is delicious and stands up with its additions of essential vitamins and minerals. Loaded with the purest, most ethically sourced, nutrient-dense superfoods around, rich in plant-based protein, nutrients, living enzymes, vitamins and vital nutrients, without any fillers, artificial colours or flavourants to spoil it.
Soaring Free Superfoods Protein Superfood Mix
This vegan protein powder blend, with its short ingredient list, takes out fillers and additives, leaving you with the essential stuff. The entirely organic plant-sourced protein mix that contains natural sources of protein, antioxidants, fibre & omega 3. You can expect a chocolatey flavour from raw African Cacao powder.
NPL Go Green Vegan Protein
Get a full profile of amino acids and proteins from this blend. It tastes good, mixes easily and helps you hit those protein goals in one easy sip.
READ MORE: Magnesium Is Brilliant For Sleep And Cramps – Here’s How To Get Enough Of It
Biogen Plant-Based Protein
Rice and pea protein is free from gluten, dairy, and lactose making it easily digestible, especially with the added bamboo fibre, an excellent ingredient for fibre enrichment. Try it in smoothies, making vegan, gluten-free treats like protein date balls and more.
Phyto Pro Thrive Protein Shake
Great taste? Check. Easy to digest? Check! Clean protein? Check! This concentrated pea protein isolate is a 100% plant-based protein powder with the addition of raw vanilla bean powder and sweetened with xylitol and stevia for a protein shake so tasty it doesn’t need anything else.
Harvest Table Vegan Protein Powder
Made from a blend of organic pea and brown rice proteins, this blend includes a proprietary blend from Harvest Table of CollaV, a natural, plant-based mix. CollaV is also a source of bamboo silica, which helps your bod make collagen. And, the Harvest Table’s vegan protein blend is 81% protein and every serving contains the same quantity of glycine and proline (the amino acids that make collagen so powerful) as an animal-based collagen.
READ MORE: What To Eat Before A Morning Workout, According To Nutritionists
Noa & Co Replenishing Protein Powder
This is a plant-based supplement that contains a potent probiotic along with other extras. It is carefully blended with brown rice, pea and hemp which are three plant superstars that contain more optimal amino acids.
WILD Natural Beauty Vegan Protein
Made with low heat to maximise the bioavailability of the pea protein, this mix is GMO-free, easy to digest and delicious, per devotees. Get 25g of protein per serving. It’s also supercharged with an exceptional amino acid profile of 4g IBCAAs per single serving.
USN BlueLab 100% Plant Protein
Get a high-protein formula that works with USN’s vegan protein powder. This formula is free from sugar, dairy, gluten, soy, and artificial flavourants and colourants.
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. Prices are subject to change. More
Starting a new exercise programme can be daunting. We get that! And it’s why we’re so excited about the Women’s Health Big Book of Walking Workouts, which proves once and for all that you don’t have to overhaul your entire life to meet your weight loss and fitness goals – you simply have to put one foot in front of the other.
The WH Walking Challenge is a six-week programme that gives you weekly walking targets, plus workouts to keep you strong and fit. Let’s get moving!
How To Get Started
All you need is a good pair of walking shoes for major fitness gains! But following a few basic tips can make your walking challenge experience a whole lot more comfortable and enjoyable.
Eat a small snack before you set out. To eat or not to eat before exercise is a matter of personal preference, but a big breakfast will likely weigh you down and you don’t want to get a stitch! Have a small snack, like a banana, a small yoghurt or half a slice of toast with peanut butter, and save brekkie for when you get home.
Drink a glass of water. Your body will be dehydrated after a night’s sleep so drink one glass of water to keep you hydrated during your walk, but not desperate for the loo!
Start slowly. Because walking is a low-impact activity, there’s no need to do a long warm-up. Simply start at a slow pace for five to ten minutes and pick it up once your body has warmed up.
Wear reflective gear. If you’re new to walking on the road for exercise, make sure you wear bright and preferably reflective clothing. It’s still gloomy in the early mornings.
READ MORE: 4 Easy Exercises You Can’t Ignore If You’re Walking For Weight Loss
Find Your Fitness
When you start the walking challenge, it’s good to know your fitness level so you can see how you improve over time. Dr James Rippe, a professor of biomedical sciences, developed the following formula to help walkers assess their fitness by age. Walk 1.6km (a mile) as quickly as you can, then compare your time: If you exceed the ideal time for your age group by three to six minutes or more, you’re not in the best shape aerobically. But don’t worry; just keep walking. Exercising consistently can lower your time.
Under 30 years: If you can walk 1.6km in 13 minutes or less, you’re in great shape!
30-39 years: 14 minutes means you’re in good cardio health!
40-59 years: 14-15 minutes means you’re in peak condition.
60-69 years: 15 minutes is an excellent pace!
70+ years: If you can walk it in 18 minutes or so, you’re very fit.
The WH Walking Challenge
Follow the six-week plan below, designed by international trainer Leigh Crews, to get fitter and tone up your legs, tummy and bum. If you don’t have access to hills or stairs within your 5km radius, do a brisk pace walk for those sessions instead. Print this plan or screen grab it and save it on your phone for easy access.
Jiggle-Blasting Strength Moves
Do these in addition to your walk on days 3, 5 and 7 of the walking challenge. Use your walk as your warm-up, then do these moves when you get home. A set is 8-12 reps unless otherwise indicated.
Glute Bridge
How to: Lie on your back with feet flat against the floor and knees bent. Squeeze your glutes and lift your hips off of the floor until your body forms a straight line from your knees to your shoulders. Pause at the top, then lower back down to the starting position.
Reverse Lunge With Twist
How to: Stand with your feet hip-width apart, with sliders under your feet, and hands behind your head. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your hands behind your head, twist your body to the left. Return to centre, then push through your left foot to return to start. That’s one rep.
Lying Hamstring Curl
How to: Start lying on back with knees bent, feet on top of a towel or paper. Engage core, then press into heels and squeeze glutes to raise hips toward the ceiling. Hold the position as you extend legs to straight. Reverse the movement to return to start. That’s one rep.
Weighted Fire Hydrant
How to: Get on all fours on top of your mat. Tuck a two to six-kilo dumbbell in the crease of your right knee. Keeping that leg bent at 90 degrees, lift it out to the side, stopping at hip height. Return to start. That’s one rep.
Heat It Up Hill Walk
This workout incorporates inclines and specific intervals to help target your glute muscles while you walk. If you don’t have access to a hill or stairs, simply swap these sessions in the walking challenge for brisk-pace walks instead. You’ll still score major benefits!
How It Works
Walk for 30 minutes, hitting a hill, bridge or stairs if you can. Time how long it takes to go up a hill or staircase, then recover by walking on level ground for about half that time. For instance, if you took 40 seconds to get up a hill, recover for 20 seconds. Timing doesn’t have to be exact, but this is a good gauge. If you don’t have access to a hill, power walk as fast as you can for the incline parts, then slow your pace for the recovery.
Follow this pattern for your 30-minute walk:
PART 1: 5 minutes; Easy pace, like you’re window shopping
PART 2: 5 minutes; Flat walk at a semi-brisk pace, like you’re walking with purpose.
PART 3 (Repeat 5 times): 1:30 minutes incline or fast power walk; 1 minute flat or semi-brisk recovery walk. *Note: If your incline takes less than 1:30 minutes to the top, keep going up and down for this amount of time then walk on the flat for the recovery minute.
PART 4: 5 minutes; Easy pace, like you’re window shopping
Butt Shaper Walk
Do this 35-35 minute routine on the stipulated days in the walking challenge programme, focusing on squeezing your bum. Try to keep that contraction in your glutes as you walk.
READ MORE: DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer
How It Works
Start walking at an easy, window-shopping pace. Gradually increase to a brisk, late-for-an-appointment pace over the next 10 minutes.
Now stop walking and do drill 1 for 20 seconds. (Each week, add another 20 seconds until you’re doing the drill for a full five minutes by week 6.)
Walk briskly for 5 minutes, then do drill 2 for 20 seconds. Follow this pattern until you’ve done all drills, each time followed by 5 minutes of brisk walking.
After the last drill and subsequent 5-min brisk walk, stroll at an easy pace for four minutes.
Drill 1: Speed Skater
Stand with feet shoulder-width apart. Sweep your left leg out to the side and jump. In one smooth motion, land on your left leg in a partial squat and swing your right leg diagonally behind you (shown). Then leap to the right, sweeping your left leg behind you. Continue jumping side to side until time is up.
Drill 2: Long Lunge with Reach
Take a long step forwards with your left leg (about 60 to 90cm) and bend your knees as you simultaneously lean forward from your hips and reach as though setting something on the ground next to your front foot. Press into your left foot, pull your hands back and stand up with feet together. Switch sides and repeat drill until time is up.
Drill 3: Single-Leg Step-Down
Stand with your left foot on a step or curb, right leg hanging off. Bend your hips and left knee to lower your right foot, gently tapping your right heel on the ground. Press into your left heel and straighten your leg, then repeat until halfway through the set. Switch legs and continue until time is up.
Drill 4: Heel Walk
Raise your toes off the ground and walk so you’re balancing on your heels only. Take short, quick steps and swing your arms naturally. Your pace will probably be slower than normal. Continue until the time is up.
Extracted from the Women’s Health Big Book of Walking Workouts. More
Looking for a new favourite healthy salad recipe for the summer? You’ve come to the right place. This watercress salad (with flavour-packed homemade dressing) is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds.
READ MORE: Exactly How To Make A Healthy Pizza With 6 Delish Topping Variations
The best part? It’s easily customisable. Don’t add the cheese if you are vegan or dairy-free. Alternatively, you can substitute with your favourite vegan cheese (Woolworths has a large range).
Either way, you’ll use this healthy salad recipe time and time again, whether it’s for al fresco dinners with friends or when you’re meal prepping to help you reach those goals.
READ MORE: This Tinned Tuna Nicoise Salad Is The Ultimate Quick Dinner Or Work Lunch
Herby Watecress Salad with Crunchy Nuts & Seeds
This watercress salad with flavour-packed homemade dressing is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds. Best part? It’s easily customisable. Don’t add the cheese if you are vegan or dairy-free.
Prep Time 10 minutes mins
Course SaladCuisine Healthy
Servings 6 people
2 Tbsp Flaked almonds2 Tbsp Pumpkin seeds2 Tbsp Sunflower seeds1 Tbsp Sesame seeds3 Handfuls Watercress1 Handful Coriander1 Handful Basil50 g Ricotta or chevin (optional)Salt and pepperFor The Dressing:1 tsp Mustard1 tsp HoneyJuice and zest of half a lemon2 Tbsp Extra-virgin olive oilPinch chilli flakes
Toast the seeds in a large dry pan until you hear a popping noise and the sesame seeds and almond flakes turn slightly golden.Toss the leaves together in a large bowl. Next, add the seeds.Whisk the dressing ingredients together and pour into the bowl. Then toss the leaves to coat.Plate the dressed leaves and seeds on a large platter before dotting small pieces of cheese among the leaves. Season with salt and pepper and serve.
Keyword Easy Meals, healthy, Healthy Recipes, vegetarian More
Looking for a delicious and fresh summer dessert? This easy raspberry tart recipe uses ingredients you probably have in your pantry.
READ MORE: This Is The Best Coffee Ice Cream Recipe Ever… And It’s Healthy
So take full advantage of the summer berry season by treating yourself and your guests to the tangy and slightly sweet goodness of our Raspberry and Yoghurt Tartlets!
This is a perfect combo of creamy Greek yoghurt, fresh raspberries and zesty lemon. And if you have a vegan or dairy-free guest, you can easily replace the Greek yoghurt with dairy-free coconut yoghurt.
READ MORE: 5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight
Quick And Easy Raspberry Tart Recipe
Raspberry and Yoghurt Tartlets
Take full advantage of the summer berry season by treating yourself and your guests to the tangy and slightly sweet goodness of our Raspberry and Yoghurt Tartlets! This is a perfect summer dessert of creamy Greek yoghurt, fresh raspberries and zesty lemon. Yum!
Prep Time 15 minutes mins
Course DessertCuisine Healthy
Servings 6 people
1½-2 Cups Cashew nuts7 Medjool dates, pitted1 Pinch SaltBaking Spray1 Cup Double-thick Greek yoghurt/dairy-free coconut yoghurt1 tsp Vanilla extract or pinch vanilla seeds1 Tbsp Honey/agave syrup200 g RaspberriesFresh mint leavesSprinkle Powdered sugar
Place 1.5 cups of cashew nuts and the dates in a food processor. Blitz until well-combined (add more cashews if needed, so the mixture is sticky, but workable).Spray six mini tartlet trays (or one large tart tray) with a baking spray. Then press the date and nut mixture into the tray(s) and place in the freezer for one hour.Mix the yoghurt, vanilla and honey together.Remove the tart(s) from the freezer and spoon the yoghurt mixture inside. Top with the raspberries.Serve the tart(s) with a few sprigs of mint and a light sprinkle of powdered sugar.
Keyword dessert, Easy Meals, healthy, Healthy Recipes More
If your idea of a perfect getaway involves a bit more adrenaline and a lot less lounging, then join the club. Chamain van Zyl, our online editor and hiking enthusiast, knows the drill: “Spontaneous bushveld strolls and local trail scouting? Count me in!”
Plus, a foray into nature reaps health benefits, too. In a 2020 study published in the Journal of Contemporary Psychotherapy, researchers discovered a significant correlation between outdoor mindfulness and two key components of human well-being: positivity and life satisfaction. The study underscores the impact of mindful experiences in natural settings on individuals’ emotional well-being and overall life contentment. So, if you’re still wondering why you should hit the trails and discover the great outdoors, these articles might help:
Beyond the basics
We’ve crafted a guide for your upcoming adventure—packed with action cameras, versatile gear and all the outdoor essentials you never knew you needed. Happy shopping!
Hiking or Trail Running
GoPro Hero 10 Black
Capture the heart-pounding moments of your hiking, running, surfing, cycling and all the epic adventures with the GoPro Hero 10. Don’t miss a single second of the action!
Garmin vívoactive® 5
Keep a vigilant eye on your body battery this holiday season. Remember to prioritise much-needed rest and recovery after each exhilarating session. Your body’s your most valuable adventure tool!
Salomon Active Skin 8
Whether it’s a quick run or a day-long hike, this hydration vest offers ultimate comfort with its soft, snug fit and breathability. Plus, enjoy modular storage and clever chest pockets for quick access to your flasks.
USN Vooma Bar Almond & Honey Nougat
Get hooked on these delectable USN nougat bars! Not only do they taste AMAZING, but they also give you the ‘vooma’ you need during your action-packed activities. It’s the perfect on-the-go fuel!
PUMA X Liberty Women’s Crop Top
It’s not just about hiking; it’s about hiking in both style and comfort. A sports bra ensures the utmost support for your adventure. After all, we need to look after the girls on any trip!
READ MORE: 3 Things To Look For When Buying A Hiking Backpack (Plus, 8 Amazing Ones To Buy Right Now)
Women’s UA RUSH™ Energy 2.0 Short Sleeve
This top not only fits like a dream, but it helps you stay dry, stay energised and conquer every PB on your journey!
Ladies X-Trail Waterproof Running Jacket
Don’t let unpredictable weather keep you from the trails. Stay cool, dry and protected with the Ladies X-Trail lightweight jacket. It’s designed for the most demanding conditions and easily packs into your hydration pack. Be unstoppable, rain or shine!
Kitchen Think Gadget Set
Marshmallow on a stick is so last season. For the outdoor foodie, this self-stacking nesting gadget set is a game-changer. Enjoy brie and fig sarmies on your hike with a swivel peeler, mini grater, pizza cutter, bottle opener and grinder.
adidas Terrex Speed Flow Trail Running Shoes
Your adventure’s best friend. Designed for racing on any terrain and in all conditions, these shoes offer comfort and grip with a breathable mesh upper and a cushioned, lightweight midsole. Stay sure-footed on wet rocks and roots with the Continental™ Rubber outsole.
Falke Silver Cushion Runner
Never underestimate the importance of quality socks. Choose the right fit, just like the right shoes, for a blister-free experience.
READ MORE: 24 Best Fitness Gifts For The Gym Lover In Your Life
Thule AllTrail X 15L
Whether you’re hauling snacks, jackets, or more, this versatile waxed canvas backpack can handle it all. It’s equally at home on the trail as it is in the city, ensuring you’re ready for any adventure that comes your way.
Women’s UA Run Elite 2-in-1 Shorts
What’s an adventure without comfy shorts? These have an expandable pocket to secure your phone without the bounce, making them perfect for runners who like to stay connected.
Mountain Biking
Specialized Women’s Camber Comp Carbon
You cannot go wrong with Specialized! This bike is designed to give women the ultimate trail experience, offering speed, efficiency, and assured handling both uphill and downhill. Get ready to ride like never before!
Assos® Uma GT Evo | Women’s Half Shorts
“I prefer shorts over bib shorts, it’s just easier to get out of when nature calls. [chuckles]” says Chamain van Zyl, Digital Editor. Picking the right pair of cycling shorts is crucial to keep your comfort levels high and your bum happy on those long rides.
Ciovita Nucleo Sport Fit Cycling Jersey
Look as cool as your ride while tearing up the trails! The Nucleo Sport Fit Cycling Jersey offers a relaxed sport-fit style with slightly longer sleeves. It also packs an expandable pocket for extra storage, reflective trims for visibility and a secure elasticated back hem. Style and function in one!
Fizik Ladies Terra Ergolace X2 Mountain Bike Shoe
These gorgeous mountain bike shoes offer an anatomical fit for ultimate comfort. Plus, they feature an X2 outsole with Vibram grip for superior traction both on and off the bike.
READ MORE: 10 Reasons Why You Should Take Up Cycling In 2023
Giro Radix Cycle Helmet
Safety is non-negotiable! Protect yourself with the Giro Radix Cycle Helmet, built to deliver toughness, protection, durability, and style. Your trusted companion for a thrilling ride through the trails.
ILoveBoobies Tropical Socks
Don’t forget to match your kit with cute socks! These tropical socks by I Love Boobies aren’t just adorable; they’re functional and for a fantastic cause. For every five pairs of socks sold, one breast cancer screening is paid for.
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. More
Even the fastest and fittest like to let their hair down (and so do we!), but we might as well get some nutrients out of our cocktails, right? These low-calorie cocktails pack a punch and are nutritionally dense, too. Each low-calorie cocktail contains fruits and veg that deliver nutritional benefits beyond the buzz you’ll feel while sipping away. Let Happy Hour begin!
Cocktail Essentials
Get your cocktail on with these essential tools – and consider yourself the bartender aficionado of the party.
Cocktail Making Kit
With this kit, you’ll find all the essentials you need to create any cocktail. You’ll find a strainer, stirrer and multiple other tools.
Woolworths Vivi Coupe
These are so pretty to drink from and are the correct size for cocktails, including margaritas and zingers. Pour away.
Humble & Mash Spirit Stones
These won’t dilute your drinks and keep them cool while you shake up your infusion. Plus, they’re neutral-coloured and can complement any drink.
Beat-The-Bloat Zinger
Big up the beet – the plant pigment betacyanin, which gives the veg its rich colour, has been found to ward off cancer. Beetroot also stimulates the liver’s detoxifying function, making it the ultimate damage-minimising mixer for a boozy blend.
Prep Time 15 minutes mins
Course Appetizer, DrinksCuisine Cocktails
Servings 2Calories 125 kcal
5 cm ginger4 beetroot50 ml vodka or ginice to tastesplash soda waterrosemary sprigs to garnish
Peel the ginger, then juice with the beetroot. Pour into a shaker with vodka or gin (not both) and shake well.Pour over ice, add a splash of soda and garnish.
Keyword Beetroot cocktail
READ MORE: Make These 4 Low-Calorie Cocktails If You’re Watching Your Weight
Kickstarter Kiwi Margarita
With 12 kiwis, this is only three short of a rugby team. Packed with vitamin C, antioxidants and potassium, the kiwi is the rugged forward of fruits, tackling the fat in your blood and kicking sleep problems into touch.
Prep Time 10 minutes mins
Course cocktails, DrinksCuisine Cocktails
Servings 2Calories 444 kcal
1 lime12 kiwis peeled50 ml tequilaice2 tsp Himalayan salt2 tsp coconut sugarpinch Cayenne pepper30 ml organic rice syrup
Juice the lime and kiwis; blend with tequila and ice.In a saucer, mix the salt, coconut sugar and cayenne; set aside.Put the syrup into a second saucer.Dip the glass rims in the syrup, then the salt concoction. Pour in the cocktail and serve.
Keyword kiwi margarita
READ MORE: 5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight
Vodka Sour
Put the sweet in this sour with rice syrup – a fructose- free alternative to the traditional cocktail syrup. Like the rice it’s made from, the syrup contains energy- enhancing B vitamins.
Prep Time 10 minutes mins
Course DrinksCuisine Cocktails
Calories 165 kcal
5 cm ginger70 ml vodka20 ml organic rice syrup20 ml lemon juice2 egg whitesicepinch cinnamon
Peel and juice the ginger, then add to a cocktail shaker along with the vodka, rice syrup, lemon juice and egg whites.Mix first without ice, then add ice and shake. Garnish with a sprinkle of cinnamon.
Cucumber Spritz
Glugging your cucumber is just as good for your skin as donning two slices monocle-style – its inflammation-busting antioxidants soothe puffiness. The fruit is also rich in elasticity-boosting silica. Bottoms up!
Prep Time 10 minutes mins
Course DrinksCuisine Cocktails
Servings 2Calories 78 kcal
1 cucumber50 ml gin50 ml sparkling watermint handfulcucumber slices to garnish
Chuck cucumber into juicerStir with gin and sparkling water, then pour into highballs and garnish with mint and cucumber.
READ MORE: The 2 Hangover-Curing Recipes You’ll Need This Weekend
Pear Sipper
To keep your diet from going pear-shaped, load up on, well, pears. A Brazilian study found those who ate them daily consumed fewer overall kilojoules thanks to satiety-boosting fibre.
Prep Time 10 minutes mins
Course DrinksCuisine Cocktails
Servings 2Calories 169 kcal
2 pears, peeled2 tbsp cinnamon50 ml spiced rumpinch of nutmegpear slices, to serve
Toss the pears into a juicer, then mix the juice with the cinnamon in a shallow pan and warm gently over a low heat.Stir in the spiced rum and serve in glasses garnished with nutmeg and pear slices.
Hail Mary
Deadlines doing your face no favours? Lycopene, found in tomatoes, can boost levels of procollagen to help keep your skin elastic and youthful. Sip those eye bags away.
Prep Time 10 minutes mins
Course DrinksCuisine Cocktails
Servings 2Calories 102 kcal
4 tomatoes1/2 beetroot1/2 cucumber1/4 lemonpinch ground Cayenne pepper50 ml vodkaicecelery sticks and cherry tomatoes to garnish
Juice the tomatoes, beetroot, cucumber and lemon, then add a pinch of cayenne.Mix in a shaker with vodka and ice, and showcase your third-base wrist action.Serve in highballs with celery and a cherry tomato, then knock ’em back!
READ MORE: How To Add More Vegetables To Your Diet, Even If You’re Busy
Power Daiquiri
This packs a potassium one-two punch, thanks to the bananas and spinach. A trial of cyclists found that the humble banana powered them through intensive exercise as effectively as a sports drink. It’s recovery fuel and a party starter.
Prep Time 2 hours hrsCook Time 10 minutes mins
Course DrinksCuisine Cocktails
Servings 2Calories 78 kcal
1 banana1/4 lime, plus wedges to serve15 g baby spinach30 ml organic rice syrup50 ml light rum
Pre-party prep: cut the banana into six pieces and freeze.Juice the lime and add to a blender with the banana. Juice the spinach and whizz with the rice syrup, then the rum and serve with lime wedges.
Berry and Basil Bellini
Studies have shown basil to be antifungal and antibacterial, bolstering your immunity as you rack up countless bar tabs on the party circuit. And strawberries can reduce the risk of heart disease in women by 32 percent if consumed three times a week. Cheers!
Prep Time 10 minutes mins
Course DrinksCuisine Cocktails
Calories 113 kcal
50 g fresh basil, finely chopped plus extra to serve400 g strawberries200 ml sparkling white wine
Purée the basil and strawberries.Divide between two Champagne flutes, top up with sparkling wine and decorate with extra basil.
READ MORE: The 27 Best Wines For Any Occasion You Can Imagine
Mocha Martini
Being caffeine-free, the buzz in this Martini comes from its theobromine, a compound in raw cacao that triggers mood- lifting “happy hormone” serotonin. It gets better: polyphenols in coffee (even decaf) sharpen cognitive function!
Prep Time 1 hour hrCook Time 10 minutes mins
Course DrinksCuisine Cocktails
Servings 2Calories 158 kcal
120 ml decaffeinated espresso30 ml organic rice syrup4 tsp raw cacao powder70 ml vodkaice
Brew four shots of decaf espresso and leave to cool. Meanwhile, create a paste by mixing rice syrup and raw cacao powder.Combine everything with ice cubes and shake. Pour from a height into two Martini glasses. Dust with cacao powder to serve.
Piña Colada
Coconut oil’s lauric acid wards off infections and boosts collagen for healthy skin.
Prep Time 1 hour hrCook Time 10 minutes mins
Course DrinksCuisine Cocktails
Servings 2Calories 321 kcal
1 pineapple, chopped2 tbsp coconut oil50 ml golden rum32 ice cubespinch unsweetened desiccated coconutpineapple wedges, to serve
Freeze half your pineapple in advance.Come cocktail hour, juice the fresh pieces, then blitz in a blender with the frozen chunks and coconut oil.Add the rum and ice and blend for 30 seconds.Serve with a sprinkle of coconut and a pineapple wedge.
This story was written by Julia Scirrotto; Photograph by Helena Yankovsk/Unsplash More
