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    These Are The 10 Best Electrolyte-Rich Foods, According To Dieticians

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    Electrolyte drinks are everywhere right now. Between 13 Nutrition, Biogen, Powerade, Revive and more, everyone wants to make sure they’re hydrated and ready to take on the day feeling their best. But what you might not realise is that everyday foods are packed with these minerals, too – and you probably already eat them.

    “Electrolytes are minerals, such as sodium, potassium, magnesium and calcium, that regulate fluid balance, nerve signals and muscle contractions,” explains registered dietician Keri Gans. “They are vital, but most people don’t need to worry about them every day. Unless you’re sweating heavily or exercising for long periods, a well-balanced diet will provide everything you need.”

    Meet the experts: Keri Gans, RDN, is a registered dietician and author of The Small Change Diet. Molly Kimball, RD, CSSD, is a registered dietician. Julie Stefanski, RDN, is a registered dietician nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

    Sweat is mostly water and sodium, along with some potassium, calcium and magnesium, adds Molly Kimball. That’s why it’s important to replenish these minerals, but only after you sweat buckets – like after long endurance workout sessions (anything over 60 to 90 minutes) such as marathon training, especially in hot weather, or when you’re sweating heavily during your hot yoga class.

    Whole Foods Provide Electrolytes

    While drinks are a convenient way to replenish your electrolytes when you’re on the go, whole foods provide electrolytes (along with other nutrients like fibre, vitamins and antioxidants) without the added sugars or artificial colours that many drinks contain, Gans says. It’s important to consume 300 to 600 milligrams of sodium right after an intense sweat sesh because you lose a lot of this electrolyte with sweat, Kimball adds. You’ll also want to eat some potassium, magnesium and calcium, but because you don’t lose as much of those through sweat, there’s no need to hit a quota – all that matters is they make an appearance on your plate.

    Wondering which foods contain the most electrolytes? The next time you go grocery shopping, keep these expert-approved recs in mind – no sports drink required.

    Why Electrolytes Are Important

    Sodium, in conjunction with potassium, regulates blood pressure, helps your muscles contract and maintains your body’s fluid balance, per the Centers for Disease Control and Prevention (CDC). Adults should consume no more than 1 500 milligrams per day, according to the American Heart Association (AHA). (Too much sodium can put you at risk for high blood pressure, heart disease and stroke, per the CDC.) However, athletes may need at least 2 000 milligrams of sodium per day (the equivalent of slightly less than one tablespoon of table salt) – if not more – to replace the sweat they’ve lost during activity.

    Potassium is a necessary electrolyte for muscle, kidney and heart function, according to the National Institutes of Health (NIH) and women need 2 600 milligrams per day.

    Magnesium is important for muscle and nerve function, blood sugar control and blood pressure regulation, per the NIH and women need 310 to 320 milligrams each day.

    Calcium plays a role in heart rhythm, the dilation and contraction of blood vessels and blood clotting, per the AHA. Women need 1 000 to 1 200 milligrams each day, according to the NIH.

    The 10 Best Electrolyte-Packed Foods

    After a long, sweaty workout, consider adding these expert-recommended foods to your meals to replenish your electrolytes. Each option is a good source of one – or more – of the main electrolytes. You can combine more than one of these foods into a meal to eat a mix of all of them.

    1. Avocados

    According to Gans, half an avocado contains:– About 700mg of potassium– 20mg of magnesium

    Both Gans and Kimball sing the praises of this fruit when it comes to replenishing potassium and magnesium. Avocado toast or a salad with half an avocado is an easy post-workout meal to reap its benefits. Adding a quarter teaspoon of table salt will get you 600mg of sodium, too.

    READ MORE: Here’s Why You Should Eat More Avo – Starting With This Breakfast

    2. Cottage Cheese

    A half-cup serving size of cottage cheese packs:– 355mg of sodium– 117mg of potassium– 94mg of calcium– 9mg of magnesium

    When you think of cottage cheese, you likely think of hitting your protein goals. But this type of cheese should be considered for its electrolytes as well, says Kimball. To pack even more electrolytes into your next snack, pair cottage cheese with a fruit, like berries, or a vegetable, adds registered dietician Julie Stefanski.

    3. Potatoes

    Gans says one medium sweet potato (about 12 centimetres long) contains:– Around 540mg of potassium– 30mg of magnesiumOne hundred grams of white potatoes (about a half-cup of chopped potatoes) contains:– 446mg of potassium– 22mg of magnesium

    White potatoes and sweet potatoes are good sources of potassium, says Stefanski. Gans loves roasted sweet potatoes with a sprinkle of sea salt for a post-workout dose of potassium and sodium.

    4. Spinach

    According to Gans, one cup of cooked spinach delivers:– 157mg of magnesium– 840mg of potassium

    This leafy green is Popeye’s favourite vegetable for a reason. “These greens have a rather strong bite, so pairing them with strong seasoning can help balance out the somewhat bitter flavour profile,” Stefanski says. A simple stir fry with tofu, spinach and mushrooms is a good source of magnesium, Gans adds.

    5. Bananas

    Gans says one medium banana is good for:– 420mg of potassium

    Tropical fruits like bananas are the highest in potassium of all fruits, says Stefanski. A classic banana smoothie with Greek yoghurt is a satisfying post-workout drink packed with over 400mg potassium and protein, Gans says.

    6. Watermelon

    Per Gans, one cup of diced watermelon contains:– 170mg of potassium

    Watermelon is a summer staple, providing a ton of flavour and hydration when the temps rise. But did you know this fruit is also rich in potassium?

    READ MORE: 17 Foods That Fight Spring Allergies

    7. Tomatoes

    Gans says one large tomato delivers:– About 400mg of potassium

    The fruit that makes regular appearances in your favourite dishes like pasta and salad does more than just add flavour. One large tomato delivers almost as much potassium as a banana – about 400 milligrams, says Gans, which makes spaghetti with tomato sauce the perfect post-race meal because of its carb and electrolyte content.

    8. Pumpkin Seeds

    According to Gans, a 28g (or quarter-cup) serving of these easy-to-eat seeds contains:– 150mg of magnesium– 230mg of potassium

    Typically thought of as a fall staple, pumpkin seeds can be a year-round favourite for those looking for a good source of magnesium and potassium.

    9. Greek Yoghurt

    Gans says 170 grams of Greek yoghurt contains:– 240mg of potassium– 200mg of calcium

    This protein-packed snack isn’t only good for building muscle. Eating Greek yoghurt after a workout will help you replenish lost electrolytes too. Feel free to eat the yoghurt alongside a fruit like a banana, or add it to a smoothie for your hit of electrolytes.

    10. Oranges

    Per Gans, one medium orange has:– 240mg of potassium– 50mg of calcium

    While oranges are primarily known for their vitamin C content, this fruit packs a punch in the potassium area as well.

    How To Eat Electrolyte-Packed Foods

    If you’re sweating a lot, whether during workouts or just being outside all day, Gans suggests including electrolyte-rich foods in your meals and staying hydrated with plain water. “For most people, drinking water regularly and maintaining a balanced diet are sufficient,” she says. (However, if you’re not sweating excessively, you typically won’t need to use multiple electrolyte products, unless you have a medical condition where it’s necessary, Stefanski adds.)

    But there’s a catch: “An electrolyte food won’t rehydrate you if you don’t also consume enough fluids during and after exercise,” Stefanski says. In fact, you should drink three cups of water for every 450 grams you lose during a workout to replace the loss of fluids, according to Mass General Brigham.

    The amount of electrolytes you need in general post-workout will depend on the length and intensity of your workout or activity, the temperature and the humidity, your size as a person and how much you sweat, says Stefanski. There’s no one-size-fits-all answer because individual traits like body size and sex can affect how much you sweat and how many electrolytes you lose and need to replace, Gans adds. So, just make sure to hit the recommended daily allowances cited above.

    Don’t Overdo It

    Still like your electrolyte drink mixes after a sweaty run? Consuming an electrolyte drink with electrolyte-rich foods is usually fine, especially after a tough workout or a hot, sweaty day, Gans explains. Just make sure you’re not overdoing it – very high doses of any electrolyte (i.e. more than the recommended dietary allowances mentioned above) can cause gastrointestinal upset and interfere with your heart rhythm and blood pressure regulation, which may lead to death, Stefanski says.

    But eating everyday foods – like potatoes, bananas, Greek yoghurt, avocados and more – can deliver the correct amount of electrolytes without having to worry about going over. (And they taste way better, too!) So the next time you’re making your grocery list, don’t forget about these mineral-packed options that keep your body functioning at its best.

    This article by Danielle Zickl was originally published on Women’s Health US. More

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      How To Make The Best Chocolate-Berry Protein Smoothie

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      If you’re after something quick, chocolatey and actually good for you, this is it. Our Chocolate-Berry Protein Smoothie ticks every box: nutrient-packed, easy to prep and tasty enough to feel like a treat.

      Think of it as your new post‑workout refuel or a grab‑and‑go breakfast that won’t leave you crashing mid‑morning. Prep a couple of jars in advance, stash them in the freezer and sip easy all week.

      Why Recovery Matters

      After a tough session, what you eat can make a real difference to how your body bounces back. The protein in this smoothie gives your muscles what they need to repair, regenerate and grow through protein synthesis (the process where amino acids bind to skeletal muscle proteins). Meanwhile, the carbohydrates from the berries help replenish glycogen stores and restore electrolytes, setting you up for better recovery and energy on your next workout.

      READ MORE: 9 Of The Best Post-Workout Snacks That Actually Taste Amazing Too

      Try This Chocolate-Berry Protein Smoothie

      Chocolate-Berry Protein Smoothie

      Prep a couple jars of this simple berry smoothie, stash in the freezer and sip easy all week.

      Total Time 5 minutes mins

      Course Snack

      Servings 1 serving

      1 cup frozen berries1 cup baby spinach1 scoop chocolate protein powder1 Tbsp unsalted sunflower seeds Pinch of kosher salt¾ cup water
      Gather all ingredients except water in a jar and store in the freezer.When ready to drink, add water to blender, followed by the contents of the jar, then blend until smooth and creamy. Pour back into the same jar and serve right away.

      Keyword Smoothie

      READ MORE: 6 Smoothie Recipes That Pack All The Goodness – But None Of The Fat

      This article by Samantha MacAvoy was originally published on Women’s Health US. More

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      9 Homemade Protein Bars That’ll Actually Keep You Full – For Long

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      Snacking can easily and quickly become a slippery slope. While snacks to stave off hunger and offer major weight-loss benefits, constantly reaching for fillers in between meals could be detrimental to your diet. We know! At this point, it may feel like nothing you ever do on the nutrition side of life is right. Here’s a solution that will only require you to prep well in advance: a snack so packed with nutrients and satiating protein that you only need one. The protein bars below – packed with seeds, superfoods and nuts – promise to stop mindless eating in its tracks. Also, check out the unique benefits of each bar at the end of each recipe. We dare you to whip up a batch of these babies and you’ll literally be set for days.

      READ MORE: The Grab-N-Go Muffins That Make Breakfast A Breeze

      Healthy Fats Keep Hunger At Bay

      Hunger-Busting Butter Bar

      Course Snack

      Servings 10Calories 187 kcal

      1 Food processorParchment
      140 g Rolled oats115 g Almond butter8 Medjool dates, pitted2 Tbsp Flaxseed flour60 ml Water2 Tbsp Chia seeds
      Grind the oats in a food processor. Add the remaining ingredients and mix to form a dough. Line a 20x20cm pan with parchment, place the mixture in and press down. Chill in the fridge for about an hour, then cut.

      NUTRITIONAL FACTS: 782kJ | 0.7g sat fat | 13.6g sugar
      BONUS: Scoffing one of these could make you eat more healthily for the rest of the day: fact. A study published in the European Journal of Nutrition found that a mid-morning snack of almonds increases satiety and, in turn, lets you make healthier food choices. Magic.

      Keyword bars, high-protein, snacks

      Slow-Release Carbs To The Rescue

      Let’s Make A Date Bar

      Course Snack

      Servings 10Calories 228 kcal

      1 Food processor1 Mixing Bowl
      200 g Chia seeds1 tsp Raw cacao powder2 tsp Cacao nibs4 Tbsp Coconut oil
       Pulse the dates in a processor until they form a paste. Mix in a bowl with the chia seeds, cacao, nibs and oil to form a thick dough. Press into the bottom of a 20x20cm baking tray and cut into squares. Eat right away for a more doughy treat or place in the freezer for one hour for a chewier texture.

      NUTRITIONAL FACTS: 957kJ | 5g sat fat | 20g sugar
      BONUS: The dates pack a slow-release carb punch to fuel you through your weights session. Plus, they contain vitamin B6, which helps regulate mood, so you’ll sweat happy.

      Keyword high-protein, snacks

      READ MORE: Here’s Why You Should Eat More Avo – Starting With This Breakfast

      Glow Incoming…

      You-Look-Soy-Good Bar

      Course Snack

      Servings 10Calories 335 kcal

      1 Mixing Bowl1 Baking tray
      100 g Sesame seeds200 g, each Sunflower and pumpkin seeds50 g 50g Flaxseeds3 Tbsp Dark soy or tamari2 Tbsp Olive oil2 Tbsp Honey1 Tbsp Wheatgerm
      Preheat oven to 200℃.Place the seeds in a bowl and stir in the soy and oil. Then spread on a tray and toast in the oven at 200°C for five minutes, until the pumpkin seeds are puffed. Leave to cool. Add honey and wheatgerm to the seed mixture. Line a 20x20cm baking tray, put the mixture in and smooth down. Freeze, slice… You know the drill.

      NUTRIONAL FACTS: 1 400kJ | 4.1g sat fat | 2g sugar
      BONUS: Wheatgerm is a good source of vitamin E, which can boost immunity and keep skin and eyes healthy. Essentially: eat and glow.

      Keyword high-protein, snacks

      A Nutty Affair

      Sunflower Power Bar

      Course Snack

      Servings 24Calories 188 kcal

      1 Food processor1 Mixing Bowl1 Baking tray
      135 g Almonds50 g Sunflower seeds70 g Rolled oats5 Medjool dates, pitted and soaked70 g Brazil nuts55 g Pumpkin seeds55 g Sesame seeds2 Tbsp Tahini2 Tbsp Quinoa3 Tbsp Coconut oil3 Tbsp Honey2 Tbsp Maca powder90 g Goji berries
      Set your oven to 100°C and dust off your food processor. Put the hazelnuts and almonds in the oven for two minutes, adding the sunflower seeds midway. Blitz the oats, dates, nuts and seeds. Add to a bowl with the rest of the ingredients. Mix by hand then press onto a tray. Freeze for one hour.

      NUTRITIONAL FACTS: 786kJ | 3g sat fat | 6g sugar
      BONUS: Research found goji berries speed up recovery from sunburn by reducing inflammation. They’re also antioxidant-rich!
       

      Keyword high-protein, snacks

      Seeds At Your Service

      Hearty Breakfast Bar 

       PS: This seed bar takes the longest to make as it requires baking time.

      Course Snack

      Servings 6Calories 349 kcal

      140 g Rolled oats50 g Sunflower seed100 g Pumpkin seeds30 g each Almonds and walnuts, chopped50 g Dried cherries, chopped3 ripe Bananas1 tsp Vanilla extract½ tsp Salt½ tsp Cinnamon
      Preheat the oven to 180℃ and grease a 20x20cm baking tray.In a large bowl, mix the oats, seeds, nuts and dried fruit. Blend the bananas, vanilla, salt and cinnamon until smooth. Pour the purée into the oat mixture, stir and press into the tray. Bake for 30 minutes, until lightly browned on the edges. Cool, then slice.

      NUTRITIONAL FACTS: 1 463kJ| 4g sat fat | 8g sugar
      BONUS: A study found that the oil in walnuts reduces risk of heart disease.

      Keyword high-protein

      Prepare To Be Energised

      Chocs-Away Energy Bar

      Course Snack

      Servings 14Calories 416 kcal

      400 g Sesame seeds 175 g Raisins50 g Dried, shredded coconut 65 g Flaxseed flour115 g Tahini115 g Coconut oil120 ml Maple syrup1 tsp Vanilla extract¾ tsp Sea saltFor The Topping2 Tbsp Coconut oil2 Tbsp Maple syrup 2 Tbsp Raw cacao
      Mix all dry ingredients in a bowl, then fold in the rest.Press all that into a rectangular tray. Cover and freeze for 1 hour, cut into slices. For the topping, melt the oil and syrup in a pan, add the cacao and mix until a thick liquid forms. Dip half of each bar in the chocolate. Cool then refrigerate for one hour.

      NUTRITIONAL FACTS: 1 739kJ | 14.7g sat fat | 15.5g sugar
      BONUS: Epicatechin, a compound in cacao, can up energy levels as much as exercise. The possibilities!
       

      Keyword high-protein, snacks

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

      A Muscle Booster

      Flex-Your-Muscles Bar

      Course Snack

      Servings 15Calories 149 kcal

      1 Food processor1 Mixing Bowl
      65 g Flaxseed flour65 g Hemp powder140 g Rolled oats 175 g Cranberries115 ml Coconut milk115 g Unsalted peanut butter175 ml Maple syrup (or agave) 1 tsp Vanilla extract
      Mix the dry stuff and chuck in a food processor. Stir the wet stuff in a bowl. Now combine wet and dry to become one happy family. Line a 20x30cm baking dish with baking paper and spread the mixture evenly. Leave in the fridge overnight to set, then slice.

      NUTRITIONAL FACTS: 627kJ | 4g sat fat | 8g sugar
      BONUS: Both flax and hemp seeds are bursting with omega-3, which a Clinical Science UK study found increased muscle- protein levels. Hello, guns.

      Inflammation Be Gone

      Chia Up, Coconut Bar

      Course Snack

      Servings 16Calories 229 kcal

      1 Food processor1 Mixing Bowl1 Baking tray
      160 g Medjool dates, pitted150 g Desiccated coconut175 g Blanched almonds60 g Macadamia nuts60 g Walnuts2 Tbsp Pumpkin seeds 1 Tbsp Chia seeds1 Tbsp Wheatgrass powder½ tsp Vanilla extract½ tsp Matcha powder
      Place all the ingredients in a food processor and mix until they form a dough. Line a tray, press the mixture in, smoothing over the surface. Then sprinkle on the coconut. Freeze for an hour, cut into squares, store in mouth, erm, fridge.

      NUTRITIONAL FACTS: 957kJ | 6.4g sat fat | 8g sugar
      BONUS: Compared with regular green tea, matcha has as much as 137 times the concentration of Epigallocatechin gallate (EGCG) – a powerful antioxidant that exists naturally in several plant-based foods but is also available as a dietary supplement, usually sold as an extract. It is known to help prevent or reduce the risk of various joint diseases such as osteoarthritis, rheumatoid arthritis and bursitis.

      Keyword high-protein, snacks

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

      Behold Your Aphrodisiac

      Mac-My-Night Bar

      Course Snack

      Servings 10Calories 369 kcal

      1 Mixing BowlBaking Paper1 Pan
      100 g Ground almonds100 g Sunflower seeds100 g Flaxseed flour100 g Pumpkin seeds2 Tbsp Chia seeds2 Tbsp Maca powder90 ml Maple syrup60 ml Coconut oil75 g Almond butter½ tsp Sea salt
      Place the dry ingredients in a bowl. Put the wet ones in a pan on a low heat until melted, mixing well. Add to the dry mix. Line a 20x20cm pan with baking paper. Spread in the mixture and pack down tight. Place in the fridge for an hour to set.

      NUTRITIONAL FACTS: 1 547kJ | 7.5g sat fat | 7.2g sugar
      BONUS: Research from Northumbria University has shown that maca can up male sex drive. Oh, yeah! At worst, he’ll at least have the energy to clean the dishes…

      Keyword high-protein, snacks More

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

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

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

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

      Breakfast Muffins

      Jackie Cameron

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

      Servings 16 muffins

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

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

      Jackie Cameron Cooks At Home

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

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

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

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

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

      High-Protein Pizza Recipe

      High-Protein Caprese Pizza

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

      Total Time 25 minutes mins

      Course Main CourseCuisine Healthy

      Servings 4 servingsCalories 468 kcal

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

      Keyword pizza

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

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

      Delicious Whole-Wheat Pizza Dough Recipe

      Whole-Wheat Pizza Dough

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

      Prep Time 10 minutes minsTotal Time 10 minutes mins

      Course Main CourseCuisine Healthy

      Servings 4 servingsCalories 286 kcal

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

      Keyword pizza

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

      How To Grill Pizza Dough

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

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

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

      Brush top of dough with 2 tsp olive oil.

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

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

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

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

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

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

      Basic Chicken Stock

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

      Basic Chicken Stock

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

      Course Soup

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

      Keyword soup

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

      Jewish Chicken Soup

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

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

      For the soup:

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

      For the kneidlach:

      Jewish Chicken Soup

      Oded Schwartz

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

      Course Main Course

      Servings 5 servingsCalories 339 kcal

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

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

      Keyword Healthy Recipes, soup

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

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

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      Here’s Why You Should Eat More Avo – Starting With This Breakfast

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      Avocados are good for a lot more than upping the aesthetic value of your plate. They’re rich in heart-healthy monounsaturated fats, which can provide slow-release energy. And these good fats help keep you fuelled for any fitness regime. Plus, they help with the absorption of some vitamins and protect your heart.

      READ MORE: 5 Genius Ways To Ripen An Avocado Even Faster

      The Health Perks Of Avo

      If you’re a fitness bunny, you should know that your post-workout recovery is just as important as your training itself.
 And avocados contain potassium (double than what’s in bananas, FYI), which helps prevent cramps and supports muscle recovery. The anti-inflammatory properties in avocados even help reduce post-exercise soreness (goodbye DOMS!).

      And if you’ve always had a gut (wink wink) feeling that avos are good for you, you would be correct! Avocados contain prebiotics and fibre to support digestive health, keeping your gut microbiome well-balanced – which can improve nutrient absorption and even support immune function.

      All of this means that you can fuel smarter, recover faster and keep your gut healthier with the power of avocados. So go on, just add an avo!

      Savoury Yoghurt Bowl

      South African Avocado Growers’ Association

      Quick, tasty and loaded with avo goodness. This breakfast comes together in just 25 minutes!

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

      Course Breakfast

      Servings 4 people

      2 handfuls cherry tomatoes or on the vineAvocado or olive oil for cookingSalt and pepper2-3 avocadosJuice of ½ lemon500g double thick plain yoghurtHandful mixed herbs (such as basil and dill) finely chopped + extra for garnish4-6 soft boiled eggs halved¼ cup mixed nuts toasted and choppedToast to serve
      Preheat oven to 200°C. Place the tomatoes on a roasting tray and drizzle with oil. Season with salt and pepper. Roast for about 10 mins or until tomatoes start to blister.Blitz one of the avocados with 2 Tbsp oil and lemon juice to taste, until smooth. Season with salt and pepper. Combine the yoghurt and herbs and swirl onto 4-6 plates with the blitzed avocado. Top with the tomatoes, eggs, extra herbs and nuts. Serve with toast.

      Keyword breakfast

      READ MORE: 6 Easy Kitchen Decluttering Tips For A Clear, Healthy Cooking Space

      For further information and avo recipes, visit Avocado.co.za, like @iloveavocadoSA on Facebook and follow @iloveavosSA on Instagram.

      Recipe and Images: THE SOUTH AFRICAN AVOCADO GROWERS’ ASSOCIATION

      **WH PARTNERSHIP More

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      The Big Benefits Of Creatine, Especially For Women 

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      If we were to say the word “creatine” to you two years ago, we’re willing to bet that your word association might spit out something like “gym bros”, “bodybuilding,” or “no thanks”.  Now, though, creatine has gradually moved into a must-have supp, with more women embracing the stuff. Andy Moore, research and development and quality control manager at NPL (Nutritional Performance Labs) has the scoop on the benefits of creatine. 

      For years, creatine has sat quietly on the shelf while flashy, less-proven supplements passed through our feeds. Yet no other compound has been as thoroughly studied or as consistently supported by scientific data. It’s time to take another look, not through the narrow lens of muscle building, but through the wider frame of overall well-being. And hydration is where that shift starts.

      The Science Behind Creatine 

      At its core, creatine’s job is to help your cells produce energy, fast. It fuels short, sharp bursts of effort – sprints, lifts, high-intensity exercise – but its benefits don’t stop when you leave the gym. When creatine pulls water into your muscle cells, it doesn’t just make them look “fuller.” That intracellular water helps with thermoregulation, transportation of nutrients and metabolic function. Translation: creatine is hydrating. It’s one of the most effective ways to promote true hydration – not just more fluid in the bloodstream, but more water where it matters.

      In practical terms, being sufficiently hydrated means stable energy levels, better recovery, fewer cramps and even improved heat tolerance. And, when paired with electrolytes like sodium, magnesium and potassium, creatine becomes part of a smarter hydration solution – especially in hot climates or during long periods of physical stress.

      The Benefits Of Creatine For Women 

      Creatine’s benefits for women are often underplayed. Multiple studies have shown creatine can help women preserve lean muscle during calorie restriction, support bone density and even improve mood and memory. It’s also been linked to better cognitive performance during stress and sleep deprivation – two conditions modern life isn’t short on.

      Here’s the bit that often gets overlooked: creatine may support hormonal balance, particularly during menstruation, pregnancy and perimenopause. Oestrogen plays a role in creatine synthesis, so when levels drop, supplementation can help plug the gap. That means more mental clarity, less fatigue and better training outcomes across all life stages.

      Hydration is also more complex for women than most hydration marketing admits. Hormonal fluctuations change how the body retains and uses water. Creatine, combined with electrolytes, offers a more tailored solution than just throwing back another bottle of water.

      READ MORE: Creatine Could Boost Your Brain After A Bad Night’s Sleep, Research Finds

      Creatine Has Brain Benefits 

      There’s a quiet revolution happening in how we view supplements for brain function. Creatine is a key part of that.

      The brain runs on adenosine triphosphate, or ATP, the same cellular energy currency as muscle. Supplementing with creatine has been shown to improve working memory, reduce mental fatigue and even buffer the effects of sleep loss. For knowledge workers, students, shift workers or anyone balancing high cognitive loads, that’s no small thing.

      Creatine doesn’t replace a good night’s sleep or a balanced diet, but it can help the brain stretch its resources further. And, unlike many nootropics, it doesn’t rely on stimulants or sketchy science.

      Deep Hydration 

      Most hydration advice still revolves around how many litres you drink a day. But true hydration isn’t just about quantity – it’s about absorption, retention and cellular balance.

      Creatine enhances water uptake into cells. When combined with electrolytes like sodium (which helps fluid enter the bloodstream), potassium (which keeps it in the cells), and magnesium (which supports muscle and nerve function), you have a hydration formula that works with the body, not just through it.

      Coconut water powder and Himalayan salt, found in some blends, bring additional minerals and natural electrolytes to the table. These ingredients aren’t there for label decoration – they help keep your cells functioning when sweat, stress or poor nutrition start pulling things out of balance.

      READ MORE: Creatine Guide: What It Is, How It Works, Proven Benefits And The Truth On Side Effects

      How To Use Creatine For Max Benefits 

      The old-school approach to creatine was to “load” it, then use it only around workouts. But today’s blends, especially those with added BCAAs and electrolytes, are designed for daily use. That matters because many of the non-performance benefits – mood, cognition, hydration – only show up when creatine is part of your regular routine.

      And let’s be honest: most of us aren’t elite athletes. We’re busy, tired and trying to do our best. Products that support energy, hydration and brain function across a day – not just during a training session – are far more useful in real life than any promises of six-pack abs.

      READ MORE: 18 Foods High In Vitamin C Beyond Just Oranges

      Meet The Expert

      Andy Moore

      Andy Moore holds an MSc in Dietetics and is currently the Research & Development and Quality Control Manager at NPL. She spearheads new product development for FMCG and pharmaceutical brands within the NPL group, including CAMs, sports supplements, and vitamins. Andy’s role involves sourcing ingredients, developing product concepts, and overseeing packaging in collaboration with the Creative Director. She ensures compliance with food safety and pharmaceutical regulations (SAHPRA) and supports strategic product launches with technical insights. Passionate about wellness and nutrition, Andy’s extensive experience in R&D, commercial strategy, formulation development, and QA management drives her commitment to improving consumer health and well-being. Her past roles include key positions at Glowing Sky Distributors, Powdermix Technologies and USN SA – Ultimate Sports Nutrition. More

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      6 Easy Kitchen Decluttering Tips For A Clear, Healthy Cooking Space

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      There’s nothing like the stress of a messy kitchen to ruin the serenity of making a healthy meal. Whether it’s cupboards that spill out when you open them, a stacked fridge that makes it impossible to find your ingredients, or surfaces that are littered with gadgets, a cluttered kitchen makes for a harder time cooking.

      So, to declutter your kitchen is to prioritise your health. “If your counters are routinely cluttered, there’s a good chance you’re storing too many daily-use items there (toaster, spice rack, knife block, etc),” says Matthew Ayres, kitchen and appliances expert at RDO Kitchens and Appliances. “You’ve probably reasoned that leaving such items on the counters makes them easier to grab when you need them.”

      “Putting away all the unnecessary clutter will also ensure that you can keep your kitchen space nice and clean, minimising bacteria growth.”

      But where do you start?

      6 Ways To Declutter Your Kitchen

      1. Get Rid Of Duplicates

      “Kitchens are notorious for duplicates,” says Ayres. “Remove unneeded ones and keep your favourite, most used items.”

      “There are physical boundaries all over the kitchen – drawers and cabinets that provide defined, limited spaces for storage. Instead of trying to stuff everything in these spaces, think of their limits as friendly suggestions on how much you should keep.”

      2. Forget High-tech

      Many of us have kitchen gadgets that we believed would change how we cook but, in reality, are rarely used. “Evaluate all the items in your kitchen by asking yourself the right question: ‘Do I need it?’. If you’ve rarely or never used a tool, bowl or storage container, then it’s probably not really necessary to keep,” says Ayres.

      READ MORE: The Easy Vegan Fudge Squares You’ll Want To Eat Every Minute

      3. Group Foods

      Pull out all of your food in your fridge and cupboards and chuck anything that’s expired. Then, “put foods away in logical groupings,” says Ayres. That might be as simple as grouping by storage (tins, packets, sauces, fresh) or meal type (breakfast foods, baking, lunch). Make the system whatever is smartest for your life.

      4. Add Baskets

      “Organise items with baskets or transparent containers so you can see at a glance what you’ve got,” recommends Ayres. It also makes it easier to pull out what you need when you need it.

      Rather than decanting items into jars, as is all the rage on Instagram, “Stick to the original packaging and invest in baskets for organisation instead, as it reduces cost and time. If you’re still keen on decanting, opt for square containers to make the most of your space.”

      READ MORE: The Pork Belly And Lobster Dish That Your Tastebuds Will Remember Forever

      5. Get Zonal

      As well as food, try to group kitchen items together. “The first rule is that everything in your kitchen should have a home where the items stay when not in use. Not only is this important so that everyone can find things, but it helps you gauge when you have accumulated too much and need to clean out a bit,” says Ayes.

      He says dividing your kitchen into work zones and store items as close to their related zone as possible. For instance, you might have a hot tea zone, where the mugs are placed directly above the kettle for easy access.

      “The most used items get the best storage spots and the least-used items (if not thrown out) can be stored in awkward cabinets, top shelves, or even the utility room.”

      6. Think Practically

      “If your kitchen hosts activities such as homework or family games, be sure those items have a designated home in the kitchen or nearby to keep on top of clutter.”

      “It can be tempting to be swayed by aesthetics and overlook the practicality of a storage solution.”

      This article by Chloe Gray was originally published on Women’s Health UK. More