Markus Andrews

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    in diet and nutrition

    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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    in fitness and body

    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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    in diet and nutrition

    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

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    in fitness and body

    This 15-Minute Full-Body Workout Is Perfect For Beginners

    If you’re looking to challenge your entire body — I’m talking legs, butt, core and arms — in minimal time, I’ve totally got you with a 15-minute full-body workout that’s perfect for beginners and experienced exercisers alike. This routine features compound movements that combine more than one exercise, so you’re really going to get a lot of bang for your fitness buck.

    Time: 15 minutes

    Equipment: Dumbbells

    Good for: Total body

    Instructions: Complete the reps as indicated, then immediately continue to the next exercise. Once you’ve finished all five moves, repeat the circuit from the beginning. Do a total of three rounds. To build strength, I recommend doing this routine one or two times a week and warming up with a few dynamic stretches.

    Full-Body Workout by Betina Gozo

    Squat To Overhead Press

    How to: Stand with your feet hip-width apart and a dumbbell in each hand resting on top of your shoulders, palms facing each other. Sit your hips back and lower down until your thighs are parallel to the ground. As you rise back up, press the weights directly overhead until your arms are completely straight, biceps by ears. Bring the weights back to your shoulders as you lower into a squat. That’s one rep. 

    Complete 15 reps, then continue to the next move.

    Full-Body Workout by Betina Gozo

    Plank Row On Knees

    How to: Place two dumbbells on the floor shoulder-width apart. Assume a kneeling-plank position, forming a straight line from your knees to your head. Grasp the dumbbells so your hands are elevated off the floor without creasing your wrists. Slowly, pull the left dumbbell to the side of your lower rib cage — your elbow should be pointed up and back. Keep your body stable as you lower the dumbbell back to the floor with control. Then repeat on the other side. That’s one rep.

    Complete 10 reps on each side, then continue to the next move.

    Full-Body Workout by Betina Gozo

    Lateral Squat With Curl

    How to: Start in straddle position with hips wider than your shoulders, feet flat, toes facing forward. Hold a dumbbell in each hand, arms bent, palms facing one another. While keeping the left leg straight, shift your weight over your right heel and sit your hips back until your right thigh is parallel to ground. As you lower down, extend your arms and bring the weights to frame your right knee. Drive through your right heel to push yourself back to stand, and curl the dumbbells toward your shoulders. That’s one rep. Complete 10 reps on each side, then continue to the next move.

    RELATED: This Quick 15-Minute Morning Workout Is The Wake-Up You Need

    Full-Body Workout by Betina Gozo

    Standing Low To High

    How to: Stand with your feet shoulder-distance apart holding a single dumbbell in your hands. With control, lower the weight down and to the outside of your left knee while slightly bending at your hips and internally rotating your right knee (heel raised) so it faces toward the left. In one fluid motion, reverse the movement and continue rotating your torso to the right, pivoting your left leg inward and lifting your left heel. That’s one rep. Complete 10 reps on each side, then continue to the next move.

    Full-Body Workout by Betina Gozo

    Leg Drop With Dumbbell Above Chest

    How to: Lie on your back with a dumbbell held in between your hands and extend your arms. (Think wrists over chest NOT your face.) Lift your legs up directly over your hips. Lower your left leg down as low as you can go without your lower back arching up off the mat. Return to start, and repeat on the other side. That’s one rep. Complete 10 reps, then repeat the circuit from the top.

    This article was originally published on www.womenshealthmag.com  More

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    in diet and nutrition

    What Are Tissue Salts And What Do They Do for You?

    With the pressures of fast-paced living, stress and less-than-perfect nutrition, it’s no surprise that our bodies sometimes feel out of sync. Add the constant battle against bacteria, viruses, pollution and injury, and you’ve got a recipe for cellular chaos. Our bodies work hard to stay balanced, often using up essential minerals faster than we can replace them through diet. That’s where Natura Tissue Salts come in—a natural and gentle way to help restore your bounce and boost your well-being.

    What Are Tissue Salts?

    Developed in the 19th century by Dr. Wilhelm Schüssler, tissue salts are small doses of 12 essential minerals that help correct imbalances and support healthy cellular function. These salts work by enhancing nutrient absorption, which in turn supports overall health.

    Why Your Cells Need Tissue Salts

    Your cells are crucial to keeping your body running smoothly, but when they’re lacking essential nutrients, they can’t perform at their best. Tissue salts help replenish these nutrients, improving nutrient absorption and helping your cells function optimally.

    Benefits and Usage

    Tissue salts provide essential nutrients to your cells, helping to maintain overall health. Available in small, easy-to-dissolve tablets made from a lactose base, they’re convenient and effective. For immediate concerns, take a dose every half hour; for long-term issues, once or twice a day is usually enough.

    The 12 Tissue Salts

    Calc Fluor: Think of this as your elasticity buddy – keeping your tissues strong and flexible.

    Calc Phos: The bone and teeth superstar, crucial for growing kids and anyone recovering from illness.

    Calc Sulph: Your go-to for clear, glowing skin.

    Ferrum Phos: The immune booster that’s perfect for fighting inflammation.

    Kali Mur: Say goodbye to mucus and phlegm with this congestion reliever.

    Kali Phos: The nerve-soothing champion that helps with stress and fatigue.

    Kali Sulph: Keeps your skin and mucous membranes in top shape.

    Mag Phos: A lifesaver for muscle pains and cramps, especially for athletes.

    Nat Mur: Balances moisture levels and supports emotional well-being.

    Nat Phos: Your stomach’s best friend, keeping acidity at bay.

    Nat Sulph: Supports liver function and helps eliminate excess water.

    Silicea: The body’s natural cleanser, flushing out unwanted materials.

    Trusted by Natura

    Natura has been a trusted provider of tissue salts since 1966. Their products come in handy purple glass bottles, perfect for tossing in your bag or pocket. Each bottle has 125 tablets, enough for a month’s supply if taken daily. Natura Tissue Salts are suitable for all ages and easy to administer due to their pleasant taste.

    A Word on Lactose Intolerance

    If you’re considering Natura Tissue Salts for their incredible health benefits, it’s important to know they are made with a lactose base. Always listen to your body and consult a healthcare professional if you’re unsure.

    For further information on the Natura Tissue Salts range, please visit the Natura website. 

    **WH Partnership More

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    in fitness and body

    Fix Your Running Stitch Instantly With This Crazy Simple Trick

    You know the feeling only too well… you’re on track for a PB in your five-kay. Your legs are feeling strong and you just passed that woman with a pram who beats you every Saturday. And then, out of nowhere, you feel a sharp pain in your side. You try to ignore it, but it builds and twists and next thing you know, you’ve totally lost your rhythm. And that elusive PB. Sound familiar?

    Stand Straight, Run Faster

    Now for the good news: The fix for your stitch could be as simple as tweaking your posture. Crazy, right? But it’s true. Research in the Journal of Science and Medicine in Sport found that people who round their upper backs are more prone to these crippling cramps and feel more intense discomfort. A hunched posture may compress the nerves that run along your spine and into your tummy, making them more sensitive to pain, says lead researcher Dr Darren Morton. Exercising may irritate those already tuned-up nerves.

    READ MORE: 5 Signs You’ve Bought The Wrong Running Shoes

    Fix The Stitch

    Use these two steps to get rid of that irritating pain and get back on your game.

    STEP 1: Do a hunch check: stand sideways in front of a mirror and compare your posture with this diagram. If you line up with the red, your posture needs work.

    READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

    STEP 2: Need to realign? Gently correct the bend with this stretch: lie on the floor and place a towel folded or jersey to 10cm thick under your shoulders (perpendicular to your spine); clasp your hands behind your head. Lie on the towel for 30 seconds; sit up for 30 seconds. Repeat three times.

    Want more? Here’s how to determine common aches and pains from running. Plus, the best running shoes for every distance. More

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    in fitness and body

    This Quick 15-Minute Morning Workout Is The Wake-Up You Need

    This quick 15-minute morning workout ticks a few boxes: it starts off gentle, then kicks into gear with some moves that’ll get your heart revving just enough to kick-start your day.

    And yes, working out in the morning is a great idea. “If you work out before your day distracts you, your chances of exercising regularly go way up,” says sports scientist Dr Cedric Bryant. And a.m. sweating can make you sharper all day: “Exercise enhances the secretion of neurotransmitters,” says Bryant. Neurotransmitters are the body’s mail service, sending communication throughout the body. So by enhancing this process earlier in the day makes for better, sharper focus. Wake your body up with this 15-minute morning workout routine, created by exercise physiologist Suzanne Meth.

    The 15-Minute Morning Workout

    Warm-up and cool down by jogging on the spot for two minutes. Then perform these moves, doing each for 30 seconds, then repeat on the other side of your body before moving on to the next move.

    Watch one of our staffers perform this 15-minute morning workout:

    [embedded content]

    READ MORE: This Powerful Bodyweight Workout Tones It All – Fast

    1/ Cat-cow

    Wakes up your core

    A. Get on all fours with your hands in line with your shoulders and your knees beneath your hips.

    B. Inhale, lifting your head and tailbone so your spine arches slightly towards the floor.

    C. Exhale as you tuck your tailbone under, curl your back upward, and let your head hang towards the floor. That’s one rep. Do 10, moving smoothly between positions.

    2/ Split squat

    Wakes up your hips, glutes and thighs

    A. Stand with your feet shoulder-width apart and your arms at your sides or hands on your hips.

    B. Step back with your left foot and sink into a lunge until your front knee is bent 90 degrees.

    C. Push back up, keeping both knees slightly bent.

    D. Continue the up-and-down movement with the left leg for 30 seconds; change legs and repeat.

    READ MORE: Sculpt A Great Butt With This Home Booty Workout

    3/ Burpee pop-ups

    Wakes up your triceps, chest, glutes, hamstrings and quads 

    A. Stand with your feet hip-width apart.

    B. Squat down and place your hands on the floor directly in front of your feet.

    C. Jump your feet back and land in a push-up position.

    D. Do one push-up, then jump your feet back towards your hands and return to standing. Do as many reps as you can in 30 seconds. Rest for one minute, then repeat.

    4/ Leaning side plank

    Wakes up your obliques

    A. Stand with your left side a few centimetres from your bed.

    B. Bend your left elbow 90 degrees, lean towards the bed and place your forearm on the edge of the mattress, stretching your legs into a side plank position (your bed’s unstable surface will make this move super-difficult).

    C. Rest your right arm on your side. Hold the position, with legs stacked, for 30 seconds. Repeat on the other side.

    Shake up your routine with these workouts: More

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    in diet and nutrition

    Try This Easy One Pot Chicken, Basil And Tomato Orzo Recipe For Dinner Tonight

    Winter is on its way out, but our hunger for cosy, comforting meals isn’t going anywhere. Our friends at Krazy Kiwi Kookbox have delivered the perfect comfort dish with their Chicken, Basil & Tomato One Pot Orzo recipe. And here’s the kicker: you only need one pot! We’re all about the convenience of whipping up a delicious, flavour-packed meal in minutes while cutting down on cleanup. Total win, right?

    Reasons Why We Love Cooking With Orzo

    It’s a versatile grain: Orzo can be used in soups, salads, casseroles, or as a main dish, making it a kitchen staple.

    Low in fat: Orzo is naturally low in fat, making it a lighter choice for comfort food.

    Quick to cook: Cooks in about 10 minutes, perfect for quick meals.

    Chicken, Basil & Tomato One Pot Orzo Recipe

    This recipe is hitting all the right spots with this classic combination of ingredients.

    Chicken, Basil & Tomato One Pot Orzo

    Krazy Kiwi Kookbox

    The team at Krazy Kiwi Kookbox have put together the perfect Winter Warmer Comfort food recipe that is not only easy to make but hits exactly the right spot.

    Course Main Course

    200g orzo400g deboned chicken thighs50g butter15ml olive oil1 garlic clove500ml chicken stock100ml dry white wine150g cherry tomatoes1 tin crushed tomatoes10ml dried mixed herbs2ml red pepper flakes20g basil50g cream cheese50g parmesansalt and pepper
    Heat a deep pan to medium-high heat with a dash of oil.Season the chicken with pepper and half the mixed herbs.Add the chicken to the hot pan and fry for 3-4 minutes, turning once. Transfer the chicken to a plate and return the pan to heat.Add the garlic and cherry tomatoes and fry for 2 minutes. Shake the pan often to prevent the tomatoes from sticking to the bottom of the pan. Transfer the tomatoes to the plate with the chicken.Return the pan to medium heat and add the butter, remaining mixed herbs, red pepper flakes and the orzo.Fry the orzo for 2 minutes, stirring constantly.Place the chicken into the pan and add the crushed tomatoes and white wine.Rinse the tin with stock and pour into the pan.Stir to lift any stuck-on bits from the bottom of the pan.Add the remaining stock and stir once. Reduce the heat to medium-low and simmer until all the liquid is absorbed and the orzo is tender, but not mushy.Stir in the cream cheese and cherry tomatoes.Shred the basil leaves and add to the pot.Top with grated parmesan and season with more pepper if necessary.

    Keyword pasta

    More Recipes To Try: More