Markus Andrews

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    3 Healthy Braai Recipes For An Outdoor Summer Feast

    A summer seafood braai is fresh, healthy and — because it’s so easy — it lets you off the hosting hook, so you can party too!Here’s our take on a sumptuous seafood soirée — by the coals, of course.Ginger Prawn Kebabs RecipeThese flavourful prawn skewers, marinated in a zesty ginger-garlic sauce, are a fantastic starter for any occasion. A quick and easy dish that packs a punch. Tip: Cooking prawns in their shells concentrates the flavour.

    Ginger Prawn Kebabs

    SERVES 8. Per serving: 711kJ, 14g fat (2g sat), 9g carbs, 150mg sodium, 1g fibre, 2g protein

    Course Main Course

    Servings 8Calories 169 kcal

    ½ cup extra-virgin olive oil3 cloves garlic thinly sliced1 tbsp fresh ginger grated1 lemon juice and zest 1 lime juice and zest saltfreshly ground black pepper16 king prawns deveined with shell intact8 small brown onions peeled8 peppadews
    Whisk together oil, garlic, ginger, citrus juice and zest. Season to taste.Thread prawns, onions (halved if necessary) and Peppadews onto eight metal or pre-soaked wooden skewers. Place kebabs in a baking dish and pour ginger mixture over. Marinate at room temperature, turning occasionally, for 10 minutes.Place kebabs on the braai, turning and basting with marinade occasionally, until lightly charred and cooked through (about four minutes).

    Cooking prawns in their shells concentrates the flavour.

    Keyword braai, seafood

    SERVES 8. Per serving: 711kJ, 14g fat (2g sat), 9g carbs, 150mg sodium, 1g fibre, 2g proteinWhole Braai’d Fish RecipeEnjoy a delicious and sustainable seafood dish right off the grill. GO GREEN! Choose from a variety of options like angelfish, dorado, hake, snoek, pole-caught tuna, yellowtail, Alaskan wild salmon, or rainbow trout for a healthy and flavourful meal.

    Whole Braai’d Fish

    SERVES 8. Per serving: 1 003kJ, 14g fat, 4g carbs, 460mg sodium, 1g fibre, 25g protein

    Course Main Course

    Calories 239 kcal

    2 whole salmon or trout (about 1kg each), scaled, gutted and rinsed2 tsp sea salt1 medium onion thinly sliced1 lemon thinly sliced10 sprigs fresh thyme2 tbsp olive oil2 tbsp flour or gluten-free rice flour
    Place fish directly on the grates of a grill preheated to medium. When skin is browned on one side (about eight minutes), use two metal spatulas to loosen and carefully flip each fish. Cook for about 10 minutes more or until an instant-read thermometer inserted into the thickest part of the fish registers 57°C. Take off grill.Allow fish to cool for five minutes, then remove butcher string and filling before serving.

    Keyword braai, seafood

    SERVES 8. Per serving: 1 003kJ, 14g fat, 4g carbs, 460mg sodium, 1g fibre, 25g proteinWeber Oysters With Toasted Quinoa RecipeIndulge in a gourmet treat with this grilled oyster dish topped with flavourful toasted quinoa. Perfect as a starter or a side for your summer braai.

    Weber Oysters With Toasted Quinoa

    SERVES 8. Per serving: 1 003kJ, 16g fat (4g sat), 11g carbs, 560mg sodium, 1g fibre, 15g protein

    Course Appetizer

    Servings 8Calories 239 kcal

    5 tbsp extra-virgin olive oil2 tbsp unsalted butter100g prosciutto thinly sliced2 cloves garlic minced1 lemon juice and zest½ tsp chilli flakes1 cup cooked quinoa¼ tsp salt1 tbsp minced parsleyfreshly ground black pepper16 whole live oysters well rinsed
    Combine olive oil and butter in a saucepan over medium-low heat. Sauté prosciutto until crisp. Add garlic and sauté until fragrant (about 30 seconds). Add lemon juice and zest, chilli flakes, quinoa, salt, parsley and black pepper to taste. Cook over low heat until quinoa is slightly browned and crunchy (about five minutes).Place oysters, cupside up, on the Weber; cover and cook until shells open slightly (about one minute).Using oven mitts, remove oysters from the braai and open the shells with a knife (they should open easily). Spoon quinoa mixture onto each oyster and return to the Weber. Cover and grill for five minutes. Serve immediately.

    Keyword braai, seafood

    SERVES 8. Per serving: 1 003kJ, 16g fat (4g sat), 11g carbs, 560mg sodium, 1g fibre, 15g proteinNeed more braai recipe inspiration? Try these: More

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    in fitness and body

    “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”

    Perimenopause symptoms can be confusing and tough to deal with. The period, wherein ovaries gradually wind down their business, is marked with symptoms like changes in period cycles, hot flashes and night sweats, mood changes and weight changes. For 44-year-old Danielle Wium, this new change in her body marked the beginning of a transformative journey. Here’s her story.What led to Danielle’s weight gainDespite eating healthily and exercising often, Danielle Wium, then 41 years old, felt something was off. It was 2021 – who wasn’t feeling meh? – and Danielle, who’d had thyroid issues in her 20’s, presumed this was the problem. Added to this, “my weight was continuing to increase and I felt emotional and not myself,” she says. “I knew I needed to make a change and seek help.”Danielle visited Dr Ledivia Strauss at RevitaHealth, a Cape Town-based health-orientated organisation. “She is a compassionate and knowledgeable functional medicine doctor who specializes in supporting women through this phase of life,” Danielle says. After her consultation, her doc put her on a higher dose of thyroid medication.  Finally, she felt like she was out of the woods again. “By 2022, I had lost 10 kgs,” she says.READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Danielle’s perimenopause symptoms startedThings were going swimmingly for a few years. But by October 2023, Danielle felt off once again. “ I did not feel myself,” she reflects. “[I had] brain fog, low energy, [I was] emotional and anxious.” She returned to Dr Ledivia, who proceeded to conduct an in-body scan. “My body score was not what I had anticipated,” says Danielle. Instead of revealing a glowing bill of health, they found that although she had lost 14kg over two years, Danielle had also lost 3kg of health-giving muscle, even though she’d been exercising five days a week. The scan also revealed a high body fat percentage.  READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”How Danielle combatted perimenopause symptomsConsidering Danielle was entering perimenopause, her doctor advised her about changes she could make. “This is when she advised me, considering I am in my mid-life phase, that I needed to include more weight training, less excessive cardio (this spikes my cortisol/stress hormone which contributes to storing abdominal fat),” Danielle explains.She was also advised to increase her calorie intake since eating less was contributing to a sluggish metabolism. Added to that, Dr Ledivia added some medication to ease the root cause of Danielle’s perimenopause symptoms: a light dose of bio-identical progesterone. “This helped me regulate my menstrual cycles again and help with my symptoms,” she explains.Danielle Wium, is strong and the fittest she’s ever been.

    But Danielle also did her own research – she wanted to know more about how her age impacted how she should approach food and exercise.

    She started doing tons of weight training and lowered the frequency of her cardio sessions. “[I focussed on] low reps, progressive overload and repeated the same exercises for at least four to six weeks, increasing the weight I was using instead of changing the programme,” she expands.

    As to Danielle’s diet, she leaned into counting her macros and made sure she ate the right amount of protein, carbs and fats. “I was under-eating and avoiding carbs, which is one of the reasons women can’t lose weight in perimenopause,” she says. “Currently I eat between 150-200 grams of protein a day and an average of 2600 calories a day,” she says. In her weight loss phase, she lowered that number to about 2300 calories a day.READ MORE: How To Lose 1kg A Week: Safe & Healthy Exercise & Nutrition TipsNow, her perimenopause is a breeze“When I started this health journey in October 2023, I did not think of weight loss,” reflects Danielle. “I wanted to feel better. The body transformation was a bonus.” And what a big bonus it was: “All my perimenopause symptoms improved, I lost visceral fat, I gained 4kg of muscle and lost centimetres all over. I have gotten so strong that I can now do pull-ups and push-ups easily. The best part for me? I’m the strongest and leanest I have ever been. At 44 years old I am in better shape than I was in my 30’s!”Because her transformation is so inspiring, Danielle is now helping other women around her who want to make changes too. “We have already seen amazing results with the changes they have made. That is extremely rewarding when you can help and guide others.” More

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    Total-Body Toning Spring Workout

    When you’ve fallen out of the habit of making fit and healthy choices, it’s way too easy to give up on ever fitting into last summer’s dresses again. Cue a montage of takeaways and serious couch time – it’s not the most action-packed mix. But here’s a crazy idea: why not set yourself up for success? It comes down to forming a sensible – and realistic – plan for staying on track. First step: banish the “I can’ts”. Then commit to consistency with our fool-proof fitness strategy.This plan, created by personal trainer Adam Rosante, author of The 30-Second Body: Eat Clean. Train Dirty. Live Hard, couldn’t be easier: alternate between the strength-training and cardio workouts five days a week. Because both take just 30 minutes or less – and because you get two rest days each week to use whenever you need them – you can shave off kilojoules and get fit while still managing to get in some QT with the couch.Total-Body ToningThese dynamic moves build muscle and burn fat all over. Perform the first pair of exercises, moving from 1A to 1B without resting. Rest 60 seconds, then repeat the same pair twice. Continue to pairs 2 and 3 and repeat this pattern. Move 4 doesn’t have a “partner”, so rest for 60 seconds after completing all the reps, then repeat it twice. During week two, drop your rest breaks to 50 seconds; in week three, lower to 40 seconds and finish week four with 30-second breathers.1A DUMBBELL THRUSTERStand with your heels shoulder-width apart, toes turned out slightly. Hold a pair of dumbbells at shoulder level. Sit your hips back and lower into a squat (A). Press through your heels to stand, pushing the weights directly overhead (B). Pause, then return to start. That’s one rep. Do 12.1B SINGLE-LEG DUMBBELL DEADLIFT TO BICEPS CURLStand with your feet hip-width apart and hold a dumbbell in each hand, arms hanging in front of you, palms facing in. Hinge forward at the hips to lower your torso while raising your right leg behind you (A). Squeeze glutes to return to start, then rotate your palms out and curl both dumbbells to your shoulders (B). Pause, then lower dumbbells back down. That’s one rep. Do six, then repeat on the other side.2A RESISTANCE-BAND PULL-DOWNLoop a resistance band around a high, sturdy object; kneel on the floor and grab the handles with each hand, arms raised directly overhead (A). Brace your core, then pull your elbows down to your sides, bringing the handles in front of your chest (B). Pause, then return to start. That’s one rep. Do 12.2B SIDE PLANK WITH REACH UNDERLie on your left side with your legs straight. Prop yourself up on your left hand so your body forms a diagonal line. Reach your right hand upward (A). Slowly tuck your right arm under your body (B). Return to start. That’s one rep. Do six, then switch sides and repeat.READ MORE: This Quick 15-Minute Morning Workout Is The Wake-Up You Need3A SUMO SQUAT TO HIGH PULLStand with your feet more than shoulder-width apart, toes turned out; hold a dumbbell in each hand, arms hanging in front of you, palms facing in. Sit your hips back and bend your knees to lower into a squat (A). Press through your heels to stand, bending your elbows to pull the weights up to your shoulders (B). Pause, then lower back to start. That’s one rep. Do 12.3B V-UPLie on your back, arms extended overhead (A). In one motion, brace your core and lift your chest and legs to sit up into a V, reaching your arms forward so they’re parallel to the floor (B). Slowly reverse the movement to return to start. That’s one rep. Do 12.READ MORE: Build Killer Abs With This Quick Core Workout4 DUMBBELL PUSH-UP TO ROWGet into push-up position with your hands resting on dumbbells, feet hip-width apart (A). Keeping your back flat, bend your elbows to lower your chest towards the floor (B); press back to start, then pull one weight up towards the side of your chest (C). Lower the weight, then repeat with the other arm. That’s one rep. Do 12. More

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    Mouthwatering Pork Tenderloin Sandwiches

    Love or hate it, pork is an excellent source of zinc, selenium and vitamins B12 and B6 all of which contribute to helping the immune system function normally. Pork is also a source of vitamins B6, Niacin and Riboflavin that help reduce tiredness and fatigue. Read on to discover one more way to jazz up your pork dishes. READ MORE: A Punchy, Citrusy Salad To Usher In SpringPork Tenderloin Sandwiches RecipeEnjoy a juicy and flavourful pork tenderloin basted with a sweet and tangy honey-mustard sauce. Perfect for a summer picnic or a quick weeknight dinner.

    Pork Tenderloin Sandwiches

    Enjoy a juicy and flavourful pork tenderloin basted with a sweet and tangy honey-mustard sauce. Perfect for a summer picnic or a quick weeknight dinner.

    Prep Time 40 minutes mins

    Course LunchCuisine American

    Servings 4

    1 Small saucepan1 Thermometer
    1 Tbsp Olive oil1 clove Garlic, grated¼ cup Yellow mustard¼ cup Dijon mustard¼ cup Cider vinegar2 Tbsp Packed light brown sugar2 Tbsp Honey1 tsp Hot sauce1 tsp Worcestershire sauce450 g Pork tenderloin, trimmedKosher salt and pepper4 Ciabatta rolls, split and grilled1 Heart romaine, thinly sliced4 Mini-coloured peppers, very thinly sliced
    Heat grill to medium-high. Heat oil and garlic in small saucepan on medium until fragrant, 30 secs. Add mustards, vinegar, brown sugar, honey hot sauce and Worcestershire sauce and whisk to combine. Simmer, stirring occasionally, until thickened, about 3mins.; remove from heat (you should have about 3/4 cup).Season pork with 2 tsp each salt and pepper and grill, covered, turning occasionally, 12 mins. Continue grilling, basting with ¼ cup sauce, until instant-read thermometer registers 63°C , 3 to 6 mins. more. Transfer Pork to cutting board and let rest at least 5 mins. before thinly slicing.Drizzle bottom pieces of rolls with 1/2 Tbsp sauce each, then make sandwiches with lettuce, peppers and pork. Drizzle with remaining sauce and add tops to make sandwiches.

    Secret Sauce: Made with mustard, brown sugar and a splash of cider vinegar, this sandwich’s sauce is inspired by South Carolina–style barbecue. It’s said that the sauce came to be when the state’s immigrant German population added mustard to the BBQ sauce created and popularised by enslaved Africans.
    Nutritional Facts: About 445 cal. 8.5g fat (1.5 g sat), 31g pro, 1 169 mg sodium, 59g carb, 4g fibre. 
    Photographed By MIKE GARTEN Prop Styling By ALEX MATA Food Styling By SIMON ANDREWS

    Nutritional Facts: About 445 cal. 8.5g fat (1.5 g sat), 31g pro, 1 169 mg sodium, 59g carb, 4g fibre. READ MORE: The Potato Flight Trend Is Having A Moment — Here Are 3 Stuffed Potato Recipes You’ll LoveMore recipes to try… More

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    Build Killer Abs With This Quick Core Workout

    Like strength training or running regularly, making sure you work your abs in the gym (or wherever you work out) is crucial. Abs don’t just look good in crop tops, they’re also key for overall balance, injury prevention and more. This quick core workout from onebhody owner Chantel Struwig is a speedy slot-in after your regular workout and burns so good. Chantel Struwig’s killer abs tips With abs like Struwig’s, we’ll take any tips we can! Here, she shares her go-tos when it comes to core workouts. Prioritise core workouts“I like to dedicate at least one designated day to core workouts but I’d like to say I train core /abs every day,” she says. Why? Because it’s that important. “I’m always engaging my core with everything I train. I like to focus a lot on core strength as I know how much it aids me in all my other exercises. Having a strong core really just makes life that much easier. How my abs have come to form and look is honestly just the tip of the iceberg!” Pair abs with cardio “I always do cardio and abs on the same day,” says Struwig. It’s a great way to make sure your muscles are gaining some strength in addition to building endurance and speed. And, it gives your legs and arms a break from the previous session’s heavy lifting. READ MORE: Sculpt A Great Butt With This Home Booty WorkoutThe quick core workout

    Do this workout once a week – or more, if you can, says Struwig, who aims to train her core “at least once a week.”

    Do each move, then move on to the next one, aiming to complete three or four rounds of each move.

    This quick core workout targets your abs in functional moves and engages your sides too. “I always want to improve my core strength to improve my overall gym performance,” explains Struwig.1/ Weighted sit-ups with alternating toe touchesDo: 10 – 12 reps on each sideA: Lie down, knees bent and arms at your side, with left hand holding a dumbbell. Stretch out your right leg.B: Crunch up and raise your right leg, reaching your left hand to touch your right foot. Hold, then return to start. C: Complete the set, then switch over to the other side and repeat. Make it easier: do the moves without the dumbbellsMake it harder: use heavier weights 2/ Elevated commandos Do: as much as you can in 30 – 45 secondsA: Get into a high plank position with your legs elevated on a low platform or stepper box.B: Dip one arm down into low plank position, then repeat with the other arm. C: Raise both arms into high plank, keeping your core engaged and braced throughout and never lowering or raising your glutes. Repeat until time’s up. Make it easier: eliminate the stepper box. Make it harder: add weights, either a plate on your back (of you can handle that) or add in dumbbells and do renegade rows after each commando. READ MORE: This Beginner Callisthenics Workout Builds Serious Strength & Mobility3/ Incline reverse crunches Do: 12 – 20 repsA: Lie on an incline bench with arms overhead, hands holding onto the bar for support. B: Raise your legs up so your knees touch your face and engage your core throughout. C: Lower, then repeat. Make it easier: perform on a flat surface, like the floor. Make it harder: add ankle weights for increased resistance. READ MORE: This 15-Minute Full-Body Workout Is Perfect For Beginners4/ PlankDo: 60 – 90 second holdA: Get into a low plank position, bracing your core, neck in neutral, and butt in a straight line following your back. B: Hold for 60 – 90 seconds without compromising your form. Make it easier: sorry, girls, Struwig “would never suggest making it easier,” saying: “For some exercises, you really have to bite the bullet.” Make it harder: try holding the plank until failure. More

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    The Potato Flight Trend Is Having A Moment — Here Are 3 Stuffed Potato Recipes You’ll Love

    If you haven’t caught the #bakedpotatoflight craze yet, it’s time to get on board! TikTok is buzzing over this mouthwatering trend and we’ve got three stuffed baked potato recipes you need to try right now. Created by Naomi Teal, these loaded spuds could cure your hangover, fuel you for the toughest of mornings and power your post-workout recovery. Plus, they’re decadent, delicious — but totally good for you!The Loaded Breakfast This bad boy, with shiitake mushrooms, eggs and asparagus is going to get you going. Shiitake mushrooms are great for its vitamin D and B’s. They also improve energy levels and brain function, reduce inflammation and support your immune system.

    Breakfast Stuffed Potatoes

    Start your day with this loaded breakfast spud. Packed with shiitake mushrooms, eggs and asparagus, it’s the morning boost you need to power through your day.

    Cook Time 45 minutes mins

    Course Breakfast, Lunch

    Servings 1 serving

    1 medium sweet potato40g shiitake mushrooms (sliced)handful of spinach1 tbsp coconut oil4 asparagus2 medium eggspinch of sea salt and pepper
    Bake the sweet potato at 180° for 45 minutes until completely cooked through, once cooked take out and leave the oven on.Prepare a small pan with water and bring to boil. Whilst the sweet potato is baking gently heat the coconut oil in a pan and  add the mushrooms, salt and pepper and cook on a medium heat for 2-3 minutes, take off the heat and throw in the spinach to slightly wilt.Halve your baked sweet potato and spoon out 3 tbsp from each half (still leaving some sweet potato inside), add the mushroom and spinach and then crack open each egg carefully and put into each potato half.Place on a baking tray and place in the oven, cook for 4 minutes for a medium runny yolk.Whilst they are cooking blanch the asparagus in the pan of boiling water for 3 minutes, aldente preferably, then strain. Plate the loaded potato halves and use the asparagus to dip in your yolks — oh yes!

    Keyword Viral Recipes

    READ MORE: Your Ultimate Protein Pancake RecipeThe Stuffed Potatoes Hangover CureOne too many shots last night? Restore those depleted nutrients with essential electrolytes. Cure those greasy fat cravings with healthier fats like cashews and avocado, while protein-rich turkey and black beans give your energy levels a much-needed boost.

    Protein-Rich Stuffed Potatoes

    Recharge with this nutrient-packed spud. Essential electrolytes, healthy fats from cashews and avocado, plus protein-rich turkey and black beans will restore your energy and curb cravings.

    Prep Time 20 minutes minsCook Time 40 minutes mins

    Course Lunch, Side Dish

    Servings 1 serving

    1 sweet potato125g minced turkey or finely diced breast8 cherry tomatoes1 tsp apple cider vinegar½ tsp garlic finely choppedpinch of chilli powderpinch of smoked paprika½ tsp brown miso paste2 tbsp coconut oil50g black beans3g coriander choppedpinch of salt and pepperGuacamole½ avocado½ lime juiced3g coriander choppedpinch of salt and pepperfresh red chilli a few thin slices to garnishCashew Cream50g raw cashews½ tsp tahini1 lemon juicedpinch of salt and pepper
    Soak the cashews in a bowl with boiling water for 20 minutes.Wash then bake the potato at 180°C for 45 minutes until completely cooked through. Whilst the potato is baking, slowly heat the coconut oil in a pan and add the garlic and turkey, gently cook for 5 minutes. Then add the beans, chilli, paprika, vinegar, miso, salt, pepper and cook for a further 10 minutes on a low heat. Take off the heat and add the chopped coriander.Cashew cream: drain the cashews and blend all the ingredients together in a blender or Nutri-bullet until smooth.Guacamole: spoon out the flesh from the avocado and mash it in a small bowl with a fork and then mix in the remaining ingredients.Halve the baked potato, spoon out 2 tbsp from the middle of each half and add it to the beans and tomatoes, combine and spoon back into the skins.Add a generous spoonful of guacamole and cashew cream on top — don’t forget those fresh chilli slices for an extra kick!

    Keyword Viral Recipes

    READ MORE: Try This Easy One-Pot Chicken, Basil And Tomato Orzo Recipe For Dinner Tonight The Post-Workout Fuel The potassium in the potato helps to prevent lactic acid build-up, which causes muscle cramps. The quinoa and black beans are essential proteins for muscle repair.

    Post-Workout Stuffed Potatoes

    Feeling drained after your workout? This stuffed baked potato is your perfect post-exercise snack. Packed with potassium to prevent muscle cramps and quinoa with black beans for essential protein, it’s designed to aid muscle recovery and replenish your energy.

    Cook Time 43 minutes mins

    Course Snack

    Servings 1 serving

    1 medium baking potato25g quinoa3 dried apricot diced1 hand full fresh parsley½ hand full fresh mint¼ red onion finely diced5 cherry tomatoes halved1 tsp lemon juice1 tsp apple cider vinegar1 tsp extra virgin olive oil¼ can can black beans rinsed2 tbsp tomato sauce2 tsp mayonnaise you can use vegan mayo1 spring onion dicedsproats for toppingpinch of sea salt and pepper
    Bake the potato at 180*C for 45 minutes until completely cooked through. Whilst the potato is baking boil the quinoa for 10 – 15 minutes until done, then drain.Finely chop the parsley and the mint and mix with the quinoa along with the apricot, tomatoes, onion, lemon juice, vinegar and olive oil — combine.Halve the potato and and top with the quinoa mixture, some tomato sauce, black beans, mayonnaise, spring onion and sproats.

    Keyword Viral Recipes

    Editor-Approved Potato Flight Combos:Our editors are all in on the potato flight trend and these are the combos we’re currently obsessed with:Gotlhokwang Angoma-Mzini, Editor: Caramelised onions and mushrooms with finely chopped red, yellow and green peppers, spicy mince and a gooey cheese topping.Kelleigh Korevaar, Managing Editor: Think disco fries with a twist—spring onion, creamy chilli sauce, mozzarella and maybe a bit of crispy bacon for that extra protein boost.Michelle October, Features Editor: A mix of chicken mayo, green onion, spinach, chilli flakes and crispy onions on top for crunch.Chamain van Zyl, Online Editor: Aromat and sour cream on a baked potato, always a win. But to elevate it, try taco-spiced mince, guacamole, sour cream and a fresh salsa salad. Pure bliss!Looking for more recipes? More

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    11 Starter Tips Every Newbie Runner Needs To Know

    Newbie runner? Or keen to start? Even if you’ve been pounding the pavement for a while now, sports scientist Ross Tucker has some simple tips to help you with your running, whatever the level:1. Set a medium- and a long-term goalSet yourself a shorter-term goal, to provide the first motivation for running.2. Expect to get worse before you get betterThe body takes a while to adapt when you start out, so expect some days to go well, others not so well.3. Listen to your bodyParticularly early on, give your body every chance to recover and adapt, don’t force anything.READ MORE: Fix Your Running Stitch Instantly With This Crazy Simple Trick4. Pick comfortWhen it comes to clothing (including shoes), go for comfort, ahead of gimmicks and gadgets.5. Alternate hard and easyAvoid consecutive hard days (long runs, time-trials, speed work), rather alternating easy with challenging days.6. Eat small meals oftenThe practice of smaller meals more regularly during the day helps keep energy levels up.7. Look after your shoesMake sure that you replace worn shoes before it’s too late. For most, 600 to 800km is a safe “life-span”.READ MORE: The Best Running Shoes For 5k, 10k And 21k8. Be on the lookout for over-trainingSymptoms like lethargy, poor recovery, unexplained muscle soreness, insomnia and general irritability mean you should back off and take it easy for a day or two.9. Everyone needs speedRegardless of whether you’re a 29-minute 10km runner or a back-of-the-pack fun-runner, speed work will help your running. One session a week, minimum, will give you a boost and invigorate your running.10. Variety is the spice of lifeAvoid allowing running to become routine. Mix your routes, run with a watch, run without a watch, run off-road, run on the track.11. RestEveryone needs complete rest at least once a week. So give your body the break it deserves, and make the most of the other days of running. More

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    A Punchy, Citrusy Salad To Usher In Spring

    Warmer days call for lighter meals – that’s right! And what better day to welcome spring than with this Naartjie, Fennel and Prawn Salad from Chef Monché Muller’s Harvest Table. Easy-to-prep and packed with contrasting flavours (not forgetting those nutrients!), the salad merges the sweet flavours of naartjies (packed with antioxidants such as flavonoids and carotenoids), the crispness of fennel (full of potassium, sodium, phosphorus and calcium) and the firm, but tender texture of lightly cooked prawns (calcium, phosphorus, potassium, vitamin A, vitamin E). Grab your fork and let’s unlock some new flavours together!

    READ MORE: The Healthy & Crunchy Watercress Salad That’s Perfect For Summer Lunches

    Naartjie, Fennel and Prawn Salad

    Naartjie, Fennel and Prawn Salad

    Chef Monché Muller

    From Harvest Table: A Culinary Journey Through the Wine Regions of France, Italy, Spain and South Africa

    Prep Time 30 minutes mins

    Course Lunch, Main CourseCuisine Healthy

    Servings 4

    Serving DishSalad Tongs1 Knife
    For the prawns12 – 16  Prawns,  deveined1  tsp Paprika ½  tsp Cayenne pepper1  tsp Minced garlic2 Tbsp ButterOlive, oil for fryingSalt, to tasteFor the dressing5 g  Chives,  finely sliced3 Tbsp White wine vinegar1  Lemon,  zested and juiced1 tsp Honey125 ml  Extra virgin olive oil½  tsp Sea salt flakesFreshly ground black pepper,  to tasteFor the salad2   bulbs Fennel,  thinly sliced100  g Watercress100 g Wild rocket3  Naartjies,  peeled and sliced1 Avocado,  cubed20 g Almonds,  toasted and roughly chopped
    Season the prawns with the spices, garlic and salt. Place a pan over a high heat and drizzle with olive oil. Sear the prawns on both sides until pink. Add the butter and toss to coat. Set aside.Make the dressing by whisking the ingredients together. Marinate the fennel in the dressing for 15 minutes.To make the salad, arrange the watercress and rocket on a large serving platter, top with the fennel, naartjies, avocado and dressing, and sprinkle with the chopped almonds.Serve with the prawns.

    NB: You will get a similar finish from using mandarines, tangerines or oranges.

    Keyword fennel, naartjie, prawns

    READ MORE: Pepper-Crusted Tuna And Salad

    Benefits of adding fruits to your salads

    Looking to spruce up your same old routine salads? Look no further than adding fruits. When combined with other fresh, seasonal produce fruit such as berries, cherries, figs, melons, berries, mangoes, peaches, nectarines, plums and your other favourites result in vibrant creations that will have your taste buds dancing with excitement. Plus, fruits introduce a natural sweetness and new textures to your salad – sans dressings or processed sugars, helping you elevate your salads to next-level nutritious.  

    About Harvest Table

    Harvest Table: A Culinary Journey Through the Wine Regions of France, Italy, Spain and South Africa

    Chef Monchè Muller’s book blossomed from a casual conversation about good food and wine into a much-loved project that tells many magnificent stories about ingredients, communities, local producers and the people behind Oddo Vins et Domaines wines. The recipes, some traditional and some curated especially for this book, are an ode to some culinary regions in France, Italy, Spain and our very own South Africa.

    You may also like these recipes: More