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      “I Drank Kombucha Every Day For 10 Days — It Was Amazing”

      by

      When I first told the Women’s Health team I wanted to drink kombucha every day, half said “yum” and the other half said “yuck”. It’s just one of those things – you either love it or you hate it. But its health benefits proceed it. So with my fridge stocked, the challenge began. This was going to be good…

      Hold Up, What Is Kombucha?

      For those poor souls who haven’t yet heard about kombucha and its magical powers, here’s the low-down. The exact origin of this mystical drink is not known, although it’s been narrowed down to Asia (naturally). It’s been around for about 2000 years – but the hipsters made it famous.

      Kombucha is basically fermented black or green tea. Add sugar to kick-start fermentation, then a SCOBY or “tea fungus” to complete the process. It’s best to get one of these white mushroomy masses from a supplier (hipster dealers) as culturing one by yourself can be dangerous.

      A SCOBY is a symbiotic colony of bacteria and yeast that feeds on the sugar content in the tea. This whole process takes about two weeks and you’ll end up with a fizzy, tangy beverage. As a by-product of fermentation, kombucha does contain traces of alcohol – like, 0.5 per cent, so nothing to write home about. It’s also slightly caffeinated. The process might sound funky, but trust me, the drink is good.

      But Why Would You Drink It?

      I know, I know, a mushroom fizzy drink doesn’t exactly sound appetising, but give it a try. Here are just some health benefits…

      First off, kombucha is rich in probiotics, which help to create a balance in your gut. They can help with digestion, bloating and a whole range of ghastly gut-related issues. Even weight loss! Kombucha also contains antioxidants, which fight free radicals in the body. Basically, they prevent or delay cell damage. And among these antioxidants are vitamins B1, B6 and B12 to improve your immune system. Cheerio winter cold!

      But beware: there is that “too much of a good thing” problem. Too much kombucha can lead to your gut being a little more active than you’d like. So try to stick to one bottle a day. That’s what I did and here is my experience…

      My Experience With The ‘Tea Of Life’

      Like I said, my fridge was packed with all the kombucha I’d need for this “experiment”. Ready for that detox and healthy gut, I packed my first bottle for work the next day. I gym first thing in the mornings, then it’s off to the office for brekkie and my usual coffee. But for these 10 days, kombucha came first. What? Cally replaced coffee with kombucha!? Yes, miracles do happen, and let me tell you, if you want to give up coffee, this is an excellent way to start. The rumours are true. The natural energy lift the man-bun movement claims to experience is real. What a great way to start the day: sipping kombucha while checking the morning mail.

      Then the next miracle happened. My period. No, that’s not the miracle – the lack of period pain was, though. I was impressed, to say the least. In fact, looking back, my stomach was very well-behaved the whole time – even after some late-night binging on nachos (my go-to snack). So the sceptic (me) is convinced of another health benefit. Perhaps this really is the tea of life.

      The 10 days flew by and on the 11th it was with tears in my eyes that I opened my trusty lunchbox to find it kombucha-less. I’m back on coffee with breakfast and back to my usual self. In all honesty, I can’t admit to finding my skin more glowy or sudden moments of enlightened being. But, truthfully, I do plan to include a whole lot more kombucha in my life. And my body will thank me for it.

      Our top kombuchas to try:

      Fermented Rooibos Tea

      Naturally sweetened, this kombucha delivers a tangy taste.

      Happy Culture Ginger & Lemon Kombucha

      Zingy lemon and ginger complement the natural sharpness of ‘booch.

      CultureLab Lemongrass Kombucha

      Green tea and lemongrass go together swimmingly in this zesty drink.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      8 Benefits Of Gherkin Juice That Will Make You Want To Drink Some ASAP

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      Everyone loves a good gherkin (my deepest condolences to the wayward taste buds out there that can’t appreciate them).

      However, since gherkins are the stars of the jar, too often the juice — you know the stuff responsible for turning your everyday cucumber into crunchy, sour goodness — gets tossed out and forgotten. But not today. Today, gherkin juice will get the credit it so rightfully deserves.

      After all, the simple liquid packs tons of benefits that nutritionists say you need to take advantage of as soon as the last gherkin is gone. So yes, consider this your excuse to buy another jar of gherkins, stat. You’re welcome.

      1. It’s a next-level source of hydration.

      “Gherkin juice contains [sodium], potassium, and water, which are all important for hydration,” says Alyssa Lavy, a registered dietician. And while water usually does the trick, if you need replenishment after a super hard workout or long day in the sun, electrolytes (a blanket term for good-for-you minerals, including sodium and potassium) can help. And that’s where gherkin juice’s all-in-one status comes in clutch.

      Lavy says approximately 45 to 90ml of gherkin juice per day should suffice—whether you’re drinking the stuff straight or diluting it with water to tone down the flavour.

      That said, gherkin juice doesn’t skimp on the sodium—90 ml (or six tablespoons) has 690 mg. “So, you may want to limit your intake if you’re watching sodium in your diet or already eating a high-sodium diet.” (FYI, the FDA recommends consuming 2,300 milligrams a day.)

      Here’s the rest of the gherkin juice’s nutrient lineup, in a 90 ml serving, according to the USDA:

      Calories: 15

      Protein: 0 g

      Fat: 0 g

      Carbohydrates: 3 g

      Sodium: 690 mg

      READ MORE: 8 Foods With High Water Content, For Maximum Hydration

      Water is typically all you’ll need before and during a workout, but if you’re really going hard (like, athlete-level), you’ll need a few more of those aforementioned electrolytes. And gherkin juice is THE recovery fluid for replenishing the electrolytes lost during a major sweat session. Plus, it can even help with post-workout muscle cramping.

      3. It’s loaded with probiotics.

      Gherkin juice is here to work magic on your gut. Okay, well not magic necessarily, but since gherkins are fermented, Lavy says, they’re packing tons of probiotics.

      That said, Lavy recommends keeping an eye on the labels of store-bought jars. Some “commercially-produced gherkins are not likely to contain probiotics, due to processing.” That’s because, in order to extend their shelf-life, they’re manufactured using vinegar and heat, which typically destroys the gut-loving active cultures. So, keep an eye out for vinegar on the ingredients list, it might clue you in on whether those particular gherkins are packing probiotics.

      Or, if you’re really dedicated, you could just pickle your cucumbers right at home. (Just be sure to go for a classic pickling recipe that involves salt, water, and cucumbers—no vinegar.)

      4. It will satisfy your salt craving.

      If you find yourself reaching for a bag of chips or pretzels when that 3 p.m. hunger pang hits, Monica Auslander Moreno, founder of Essence Nutrition, says gherkin juice might just be the nutrient-dense (and tasty) alternative you’re looking for. After all, it tastes just like the gherkins that were once inside the jar.

      READ MORE: Salt-Free Ways to Flavour Your Food

      5. It helps regulate blood sugar levels.

      While gherkin juice made with vinegar may not have probiotic benefits, it does come with its own perks. “ Gherkin juice may help regulate blood sugar levels,” says Kelli McGrane, a registered dietician for Lose It!. “Studies have shown that when consumed prior to a meal, individuals with type 2 diabetes had reduced blood sugar spikes.” And though the vinegar in gherkin juice is largely responsible for improving the body’s response to insulin, I probably don’t need to convince you a shot of vinegar tastes a lot better when it’s masked by the sweet and sour flavours of a gherkin.

      6. It’s a source of vitamins and antioxidants.

      Gherkin juice is a particularly good source of vitamins A and E. It also contains a trace amount of antioxidants, which help protect your body and its cells from harmful molecules. While other foods have higher concentrations of antioxidants (gherkin juice shouldn’t be your go-to source), if you’re already drinking the stuff, know you’re reaping these benefits, too.

      7. You can use it to pickle more veggies.

      If you’re not planning on tossing a straw into your gherkin jar, Moreno suggests using the brine to pickle other vegetables such as carrots, peppers, and beets.

      READ MORE: Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

      8. It’s cost-effective.

      Since gherkin juice comes with the gherkins you were planning to eat anyway, this probiotic-packed sports drink is super cost-effective. Not to mention, it helps do your part to eliminate food waste (one of the underrated benefits of gherkin juice). Win, win.

      *Words: Aryelle Siclait

      *This article was originally published on Women’s Health US  More

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      These Pistachio Energy Balls Are The Perfect Snack

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      Are you tired of the same old snacks that leave you feeling sluggish and unsatisfied? Look no further than these delicious and nutritious Pistachio Energy Balls! Packed with protein, fibre, and healthy fats, these energy balls are the perfect snack to keep you fueled and satisfied throughout the day. Not only are they amazeballs, but they’re also incredibly easy to make.

      Per ball: 86 cal, 6 g fat (0.5 g sat), 2 g protein, 33 mg sodium, 8 g carb, 3.5 g sugars (0 g added sugars), 2 g fibre

      Pistachios offer some pretty legit health benefits

      They’re a solid source of fibre

      Pistachios are lower in calories than most nuts

      Packed with antioxidants

      Pistachios may help you sleep better

      Pistachios’ healthy fats support long-term health

      Pistachio Energy Balls

      These protein-packed energy balls are the perfect on-the-go snack.

      Course Snack

      Calories 86 kcal

      1 Food processor
      3/4 cup shelled pistachios1 tbsp sesame seeds1/4 cup slivered almonds1/2 cup dried apricots, chopped1/4 cup tahini1/4 tsp kosher salt2 Medjool dates, pitted
      Heat oven to 200°C. Arrange pistachios, sesame seeds, and almonds on a rimmed baking sheet, making sure to keep them separated. Roast until toasted, 3 to 5 minutes. Cool slightly.In a food processor, pulse pistachios until coarsely chopped. Transfer ¼ cup to a small bowl and mix in sesame seeds. Set aside.Add remaining ingredients to food processor and pulse until finely ground. Mixture should stick together when pressed between fingers. Firmly roll into 1-inch balls, then coat in pistachio-sesame mixture. Refrigerate for at least 2 hours and up to 5 days.

      Keyword energy balls

      Recommended Ingredients & Products:

      Pistachio Nuts in Shell

      The Faithful to Nature pistachio nuts are locally sourced and wrapped in Earth-friendly packaging. “Great quality, value & packaging“

      Bosch 800W Food Processor

      “This product absolutely delivered. I’ve used it to make smoothies, pesto, and hummus, and the results have been amazing.

      It is easy to use, easy to wash, and value for money.” Holly G

      Faithful to Nature Sweet Spreading

      If you’re in a meal prep mood today and you’re making multiple recipes; these three core ingredients may come in handy.

      Need more snack inspo?

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

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      The 9 Best Vitamins For Strengthening Your Immune System And Warding Off Sickness

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      Your immune system truly has no days off. Whether you’re fighting off a cold or recovering from an infection, it’s always kickin’ in high gear. But believe it or not, nutrition has a major impact on your immunity and there are some easy (and delicious) ways to keep your immune system in top shape. Enter: vitamins for immune system support.

      “Nutrients from our diet including vitamins, minerals, and macronutrients like proteins, fats, and carbohydrates, are required for immune cell production and overall immune health,” says Stacey Simon, RDN, of Top Nutrition Coaching.

      Can you eat your way to a better immune system?

      There is no such thing as an “immunity diet,” but consuming a variety of vitamins and minerals can help prevent nutrient deficiencies that can lead to a decline in immune function. “Rather than cherry-picking or adding nutrients here and there, an overall balanced diet rich with a variety of fruits, vegetables, lean protein, healthy fats, and whole grain can help us consume adequate amounts of specific nutrients to prevent deficiency and keep our immune systems strong,” says Simon.

      Do supplements play a role?

      Now you may be thinking, What about supplements? While there is certainly a time and place for them like if you are pregnant, struggling with nutrient deficiencies, or recovering from an illness or surgery, Simon always recommends food first. “Think of supplements as a tool to fill gaps in an otherwise healthy and nourishing diet,” she says.

      Because supplements are not regulated by the FDA, and too much of a nutrient can be detrimental, always talk with your doctor before use. “Unless you are deficient in a nutrient, oftentimes there is no need to supplement with a mega dose,” notes Simon. “The body actually absorbs and utilizes nutrients in food more efficiently.”

      And while nutrition plays a role in immune health, they are other factors at play too. Things like sleep, stress, certain medications, autoimmune diseases, and genetics also affect your immune function. “We have to make sure we’re keeping up our defense on all of these fronts,” says Simon.

      If you want to keep your immune health in tip-top shape, try incorporating these 10 essential vitamins and nutrients into your diet.

      Meet the expert: Stacey Simon, RDN, is a nutritionist with more than nine years of clinical experience. Her special focus is on managing chronic diseases and maintaining general wellness for older adults.

      1. Protein

      Protein is often associated with building muscles and keeping you full between meals, but it also plays a major role in wound healing, recovery, and cell building, says Simon. “Amino acids, or the building blocks of protein, help maintain immune system function through helping produce immune cells.”

      Plus, many protein sources offer a lot of “bang for your immune system buck,” because they contain a ton of other crucial vitamins, minerals, and micronutrients, adds Simon. It’s a win-win!

      “I suggest always going for whole or fresh food first, so you can get real sources of protein,” she says. If you are looking for on-the-go high-protein snacks, look for something with that’s as close to the real deal as possible and doesn’t have a bunch of additives and artificial colours. Pro tip: If you read the ingredient list and are unsure what something is, it’s probably best to steer clear.

      Here are some examples of whole foods that are high in protein.

      Eggs

      Chicken

      Lentils

      Fish

      Lean beef

      Plain Greek yoghurt

      2. Vitamin C

      You’ve likely heard that vitamin C is important for immune function and shortening the duration of a pesky cold, but it actually does a whole lot more. Vitamin C also plays a tremendous role in wound healing, which is a huge part of maintaining your immune system by keeping your skin barrier intact, says Simon.

      It’s also a powerful antioxidant that reduces inflammation in the body, ultimately decreasing our risk of developing diseases and feeling sick.

      While orange juice may seem like the ultimate vitamin C source, Simon also recommends eating the following foods to get your fill.

      Tomatoes

      Potatoes

      Sweet melon

      Red bell peppers

      Grapefruit

      3. Vitamin D

      Vitamin D improves the function of immune cells by reducing inflammation in the body and decreasing the risk of infection, says Simon. But here’s the thing, the best source is actually not food—it’s sunlight. Vitamin D is a fat-soluble vitamin, meaning it can dissolve in fats and oils and be stored in the body’s fatty tissue and liver. To help maintain healthy levels, aim for at least 15 minutes of sun exposure a day, according to Harvard Health.

      If you live in a colder climate or can’t get sun exposure on a regular basis, it’s important to supplement through food. “Vitamin D is an area where you might not necessarily feel any deficiency, even if you’re mildly deficient, but it’s one of those things that’s good to supplement with food to close the gap,” says Simon.

      Foods high in vitamin D include the following.

      Salmon

      Orange juice fortified with vitamin D

      Fortified cereal

      Dairy or plant milk fortified with vitamin D

      Tuna

      Sardines

      Egg yolks

      4. Vitamin E

      This is another fat-soluble vitamin with powerful antioxidant properties to help support immune cell production. “Vitamin E helps support T-cell growth, or the white blood cells that play a major role in immune functioning,” explains Simon. “When we think about cells in the body that defend and fight off pathogens, vitamin E helps to support the growth of those defense T-cells.”

      Add these vitamin E foods to your plate to help boost immune health.

      Eggs

      Nuts

      Sunflower seeds

      Red bell peppers

      Spinach

      Kale

      Arugula

      5. Zinc

      Think of zinc as an immunity superstar. Not only does it play a major role in wound healing, but it also aids in the development of immunity cells by impacting the growth of T-cells, says Simon. And while some studies show that zinc can help shorten the length of a common cold, there’s no need to overdo your zinc intake. “Most people are able to maintain their zinc levels within a healthy range by eating a normal, balanced diet,” says Simon.

      You’ll find zinc in many of the foods you’re probably already eating like the following.

      Oysters

      Red meat

      Seafood

      Beans

      Nuts

      Fortified cereal

      Chicken

      6. Iron

      “We often think of iron playing a huge role in our energy levels and how our body feels, but it also builds up those immune cells, allowing them to reach full maturity so they can go off and do their job,” says Simon.

      Iron is also a major component of hemoglobin (the protein in red blood cells that carries oxygen from your lungs to the rest of your body), so significant bleeding can cause your iron levels to drop. Because of this, research suggests it’s especially important for women who menstruate to maintain iron levels and eat iron-rich foods.

      Try incorporating the following high-iron foods into your diet.

      Beans

      Lentils

      Chicken

      Lean beef

      Oysters

      Fortified cereal

      7. Selenium

      Selenium acts as a powerful antioxidant that can help reduce inflammation in the body, and studies show it promotes heart health, optimizes immune functioning, and may even help prevent cancer. While a generally balanced diet is usually suitable for your daily selenium intake, low selenium levels have been shown to reduce immune function.

      Stock up on some of the following selenium-rich foods.

      Brazil nuts (Fun fact: Eating one Brazil nut a day can help you meet your daily requirement, says Simon.)

      Salmon

      Lean beef

      Chicken

      Turkey

      Tuna

      Shrimp

      Mushrooms

      8. Copper

      Inflammation is a sign that your body is working overtime to heal or repair itself, but copper plays a huge role in minimizing its effects by neutralizing free radicals, says Simon. Research shows that free radicals are unstable atoms in the body that can damage cells and cause illness, but copper has antimicrobial properties to reduce their presence and ultimately calm inflammation.

      Maintaining healthy copper levels is a bit of a balancing act, however, because too little copper can suppress your immune function, yet too much copper can be dangerous and lead to cell death. But no need to overcomplicate it because copper toxicity is rare, stresses Simon. “Just eating a balanced diet is a good way to make sure we are getting enough copper and remaining within that healthy range,” she says.

      Focus on a varied diet by eating some of the following.

      Unsweetened baker’s chocolate

      Nuts

      Sunflower seeds

      Potatoes (with the skin)

      Shiitake mushrooms

      Oysters

      9. Probiotics

      You’ve likely heard probiotics are the good bacteria in your digestive system, but they also play a role in immune health, says Simon. Studies have shown that probiotics promote natural antibodies in the body by boosting immune cell production and fighting off infection. Some research even suggests that probiotics can prevent respiratory tract infections like the cold or flu and reduce urinary tract infections in women.

      Foods high in probiotics include the following.

      Kimchi

      Sauerkraut

      Kombucha

      Tempeh

      Yoghurt (with live active cultures)

      Kefir

      This article was first published in womenshealthmag.com More

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      This Prawn Curry Hits The Spot When You’re Craving Take-Aways

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      Like Heritage Day, Dinner at Matloha’s is all about bringing family and friends together for some good times around the table. Here, Liziwe Motloha’s prawn curry, from her book Dinner at Motloha’s, showcases ingredients that reflect her culinary heritage and appeal to the entire family.

      This prawn curry is rich in kitchen staple ingredients while being hearty and just indulgent enough to temper the craving for a fast food meal. It’s also ready in minutes.

      Time for some cooking essentials…

      This innovative can-to-pan Masterclass Frying Pan is made of 70% recycled aluminium that is sourced from discarded drink cans. Win-win!

      The rich, red colour comes from the finest Italian tomatoes. Each one is strained through a sieve to remove the seeds and then bottled in its raw, uncooked form.

      This turner’s handle has an enhanced comfortable grip, so you can avoid that awkward angle trying to flip your steaks. An angled tip makes for easy flipping.

      Liziwe Matloha’s Prawn Curry

      Make this tasty curry in minutes with kitchen staples and frozen prawns.

      Prep Time 2 minsCook Time 15 minsTotal Time 20 mins

      Course Main CourseCuisine South African

      Servings 4

      Frying PanPot
      2 tbsp sunflower oil800 g large prawn meat, uncooked2 cloves garlic thinly sliced1 whole red chilli seeds removed and finely chopped2 tsp mild curry powder1 tsp ground turmeric1 tbsp tomato purée120 ml water or stock1 can coconut cream2 cups baby spinach leavescooked rice for serving
      Heat the oil in a large frying pan. Add the prawns and cook for 3 minutes, or until they turn opaque. Remove from the pan and set aside. Add the garlic and chilli to the pan (there is no need to wipe it clean) and fry for a few seconds. (Add a little more oil if necessary, to prevent sticking.) Add the curry powder, turmeric and tomato purée and cook for 1 minute.Return the prawns to the pan and toss in the curry paste to coat.Add the water or stock and coconut cream and stir through. Allow to simmer over a medium heat for 3 minutes.Add the spinach leaves and cook for a further 2–3 minutes, until the spinach is just wilted. (If the leaves are big, roughly chop the spinach before adding.) Serve immediately.

      Keyword comfort food, curry, prawns

      Do you need more weeknight dinner recipe ideas? More

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      Salt-Free Ways to Flavour Your Food

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      Our seasoning of choice is usually salt, but as mentioned in a previous post, having too much salt may lead to serious health problems. So as part of keeping our bodies well and healthy, we need to keep an eye on our salt intake. Also, less healthy foods are often high-salt foods too, which means healthy eating goes hand-in-hand with low-salt eating.

      Food tastes better when it’s seasoned as this brings out many of the flavours and we all love great-tasting food.So, I thought it might be helpful to look at other ways to season and boost the flavour of foods, without using salt.

      Try these salt-free flavourings

      Grains

      For Rice:Try paprika, coriander, saffron, chives, onion, red, yellow or green peppers and peppadews.For Pasta:Try black pepper, garlic, oregano, basil or Italian parsley.

      Vegetables

      For Potatoes:Black pepper, nutmeg, parsley, paprika, spring onion, chives, dill, low-fat or fat-free cottage cheese or yoghurtSalad and Vegetables:Black pepper, garlic, lemon juice, oregano, balsamic reduction, low-fat or fat-free cottage cheese or yoghurt.Green Vegetables:Lemon juice, mint, black pepper, roasted nuts and parsley.

      Meats

      Fish:Lemon juice, fennel, bay leaf, dill, fennel, parsley, tarragon, white or black pepper, white wine, tomato and onion.Chicken:Try a spot of garlic, ginger, apricots, citrus fruits, basil, dill, fennel, marjoram, mint, oregano, paprika, chilli, rosemary, tarragon, thyme, black or white pepper, white or red wine or lemon juice.Ostrich:Balsamic reduction, coriander, onion, pineapple, tomato, quince jelly.

      Beef:To add flavour to beef, try some red wine, balsamic, black pepper, horseradish, mustard, tomato or peppadews.Lamb:Mint, oregano, thyme, aniseed, basil, cardamom, pepper, cinnamon, cloves, cumin and rosemary.Pork:Sage, thyme, pineapple, apple, ginger, lime, orange, cider, coriander and thyme. Add fresh herbs towards the end of the cooking over a mild heat, or they may get burnt which will give a bitter taste. More

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      The Ultimate Raspberry Yoghurt ‘Cheese’ Cake Recipe You Need to Try

      by

      Did someone just say ‘healthy cheesecake’?!

      If you’re looking for a fun and festive dessert to serve this Easter, then this recipe is a must-try. This Middle-Eastern-inspired yoghurt cake popularised by Claudia Roden is reminiscent of a cheesecake but much lighter, fluffier and more flan-like. It is a perfect blend of tangy yoghurt, zesty lemon, and sweet raspberries.

      Pair This Cheesecake Recipe Along With…

      Let’s Bake Something Healthy

      This recipe is super easy to follow and doesn’t require any fancy equipment or ingredients. All you need is a few basic kitchen essentials, a bit of time, and a whole lot of love for cheesecake (but the healthy kind).

      Nutritional Information Per serving:

      460kJ | 3g fat (1g sat) | 65mg sodium | 19g carbs | 2g fibre | 16g sugars | 5g protein

      Ed’s Tips For This Raspberry ‘Cheese’ Cake:

      Try it with Greek-style yoghurt.

      Full cream yoghurt ups the calories per serving from 109kcal to 140kcal.

      Add extra lemon zest along with the raspberries for an extra sweet sour taste.

      Raspberry Yoghurt ‘Cheese’ Cake

      This is a Middle-Eastern yoghurt cake popularised by Claudia Roden that is reminiscent of a cheesecake, but much lighter, fluffier and more flan-like.

      Prep Time 15 minsCook Time 50 mins

      Course Dessert

      Servings 8Calories 109 kcal

      4 eggs, separated100g castor sugar 1/2 cup400g low-fat plain yoghurt3 tbsp flourGrated zest of 1 lemon125g raspberries 1 small punnet
      Preheat the oven to 180°C. Butter and flour a 18cm-diameter, loose-bottomed cake tin and line the bottom with baking paper.Beat the egg whites until stiff peaks form. Beat the egg yolks with the sugar until thick, pale and creamy.Mix yoghurt, flour and lemon zest into the yolks.Mix a spoonful of the egg whites into the yoghurt mixture to loosen. Fold the egg whites into the yoghurt mixture, gently but thoroughly, until well combined. Spoon into the tin.Drop in the raspberries and bake in the lower third of the oven for 50 minutes or until a skewer inserted comes out clean.Cool on a wire rack – the cake will soufflé up and then sink again. Serve warm or cold.

      Keyword dessert More

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      18 Foods High In Vitamin C Beyond Just Oranges

      by

      Raise your hand if you start going hard on the orange juice the second you get the sniffles. Yep, same. If oranges aren’t your jam, there are plenty of other foods high in vitamin C in the produce aisle.

      Can they singlehandedly wipe out a cold, though? Probably not so much. (Don’t shoot the messenger!) Vitamin C is still “one of the most important nutrients in our body for overall health,” says nutritionist Liz Weinandy, from The Ohio State University’s Wexner Medical Center.

      Vitamin C’s benefits include a stronger immune system and lower levels of damaging free radicals in your body, which make the antioxidant important for disease prevention, says Weinandy.

      Vitamin C may play a vital role in reducing your risk of heart disease — and even improve the quality of life for cancer patients, suggests research from the National Institutes of Health.

      Another interesting perk of eating vitamin C is: It helps you maximize your absorption of plant-based iron to ward off conditions like anemia. So, make sure to pair those lentils, spinach, or tofu with vitamin C, plant-based eaters.

      To reap the benefits of vitamin C, you should get at least 75 milligrams of the good stuff daily, ideally from foods, says Weinandy. While supplements are okay, they’re not ideal.

      Lucky for you, getting your daily dose of vitamin C is pretty easy to do. Just nosh on the following high-vitamin C foods throughout the day.

      1. Lychee

      Per one-cup serving: 125 calories, 1 g fat (0 g sat fat), 2 mg sodium, 31 g carbohydrates, 29 g sugar, 3 g fibre, 2 g protein

      The fragrant, tropical aroma of these bite-sized fruits is enough reason to add them to your diet. They just so happen to be loaded with vitamin C (136 milligrams per cup, to be exact), too.

      2. Brussels Sprouts

      Per one-cup serving: 38 calories, 0 g fat (0 g sat fat), 22 mg sodium, 8 g carbohydrates, 2 g sugar, 3 g fibre, 3 g protein

      Brussels look like tiny brains, and their super-high vitamin C content (75 milligrams per serving). This might actually help boost brain health. Roast them in the oven or shred them into a salad for a surprising crunch

      3. Blackcurrants

      Per one-cup serving: 71 calories, 0.5 g fat (0 g sat fat), 2 mg sodium, 17 g carbohydrates, 2 g sugar, 3 g fibre, 2 g protein

      If you love the refreshing sharp taste of blackberries, swap them out for blackcurrants. At 203 milligrams per serving, contain nearly seven times more vitamin C.

      4. Mango

      Per mango: 124 calories, 1 g fat (0 g sat fat), 2 mg sodium, 31 g carbohydrates, 28 g sugar, 3 g fibre, 2 g protein

      Conveniently, some of the sweetest fruits out there not only transport you right back to your favourite beach vacay, but also happen to be super nutritious. One mango, for example, contains 75 milligrams of vitamin C.

      5. Green Bell Pepper

      Per cup, chopped: 30 calories, 0 g fat (0 g sat fat), 5 mg sodium, 7 g carbohydrates, 4 g sugar, 3 g fibre, 1g protein

      If you’re not into the sweeter taste of red bell pepper, its green counterpart is another immunity-boosting bet. Green bell peppers contain 120 milligrams of vitamin C per serving.

      6. Cauliflower

      Per small cauliflower: 66 calories, 1 g fat (0 g sat fat), 80 mg sodium, 13 g carbohydrates, 5 g sugar, 5 g fibre, 5 g protein

      Whether you dip florets in ranch or rice cauliflower up in a stir-fry, one small head packs a whopping 128 milligrams of vitamin C. Plus, it’s a good source of filling fibre.

      7. Oranges

      Per medium orange: 62 calories, 1 g fat (0 g sat fat), 0 mg sodium, 15 g carbohydrates, 12 g sugar, 3 g fibre, 1 g protein

      There’s a reason your mind jumps to oranges when you think of vitamin C. Just one medium-sized fruit contains an impressive 70 milligrams of the antioxidant. Their high flavonoid content has also been linked to reduced instances of macular degeneration and heart disease.

      8. Grapefruit

      Per medium grapefruit: 82 calories, 0 g fat (0 g sat fat), 0 mg sodium, 21 g carbohydrates, 10 g sugar, 3 g fibre, 2 g protein

      Got orange fatigue? Grapefruits are an even more potent, disease-fighting choice. With 88 milligrams of vitamin C per medium fruit, this zesty, tangy type of citrus is a great way to switch it up.

      9. Tomato Juice

      Per cup: 42 calories, 1 g fat (0 g sat fat), 25 mg sodium, 9 g carbohydrates, 6 g sugar, 1 g fibre, 2 g protein

      Just one cup of 100-percent tomato juice contains a whopping 174 milligrams of vitamin C. Permission to slurp down Bloody Mary mix? Granted. (Just opt for the low-sodium variety to do your blood pressure a solid.)

      10. Melon 

      Per quarter of a medium melon: 50 calories, 0 g fat (0 g sat fat), 25 mg sodium, 12 g carbohydrates, 1 g sugar, 1 g fibre, 1 g protein

      With its pretty colour and fruit salad vibes, refreshing melon is a surprisingly solid source of vitamin C. Melons provide 48 milligrams of the antioxidant per serving.

      11. Red Bell Pepper

      Per half cup, chopped: 19 calories, 0 g fat (0 g sat fat), 3 mg sodium, 4 g carbohydrates, 3 g of sugar, 2 g fibre, 1 g protein

      These veggies are colourful, crunchy, and incredibly low-cal — and a half-cup of chopped peppers packs 95 milligrams of vitamin C.

      12. Papaya

      Per cup of papaya pieces: 62 calories, 0.4 g fat (0 g sat fat), 12 mg sodium, 16 g carbohydrates, 11 g of sugar, 3 g fibre, 0.7 g protein

      Each cup of papaya provides an impressive 88 milligrams of vitamin C. As an added bonus, the fruit’s also a good source of vitamin A and fibre.

      13. Guava

      Per one cup serving: 112 calories, 2 g fat (0 g sat fat), 3 mg sodium, 24 g carbohydrates, 15 g of sugar, 9 g fibre, 4 g protein

      Nothing says summer like a tropical fruit – and this one packs an incredible 377 milligrams of vitamin C per cup. That’s five times your recommended daily intake!

      14. Broccoli

      Per one cup serving, chopped: 31 calories, 0 g fat (0 g sat fat), 30 mg sodium, 6 g carbohydrates, 2 g of sugar, 2 g fibre, 3 g protein

      Make this your go-to green not just because of the C content (81 milligrams per cup of chopped broccoli), but because it’s also a surprising source of protein (nearly three grams!).

      15. Strawberries

      Per one cup serving, sliced: 53 calories, 0.5 g fat (0 g sat fat), 2 mg sodium, 13 g carbohydrates, 8 g of sugar, 3 g fibre, 1 g protein

      One cup of sliced strawberries has 98 milligrams of C. (So, strawberry shortcake is totally helping boost my immune system, right?)

      16. Yellow Kiwi

      Per fruit: 51 calories, 0 g fat (0 g sat fat), 2 mg sodium, 13 g carbohydrates, 10 g of sugar, 1 g fibre, 1 g protein

      Grab SunGolds when you see them in the store. These beauts contain 130 milligrams of vitamin C per fruit. That’s two times the amount found in the traditional (and more familiar) green-fleshed fruit.

      17. Hot Green Chili Peppers

      Per pepper: 18 calories, 0 g fat (0 g sat fat), 3 mg sodium, 4 g carbohydrates, 2 g of sugar, 1 g fibre, 1 g protein

      You know what they say; if you can’t take the heat… Just one pepper packs a whopping 109 milligrams of vitamin C. Plus, research shows that spicing up your foods can turn up your metabolism.

      18. Pineapple

      Per cup serving, chunks: 82 calories, 0 g fat (0 g sat fat), 2 mg sodium, 22 g carbohydrates, 16 g of sugar, 2 g fibre, 1 g protein

      Tropical fruit wins again. One cup of pineapple chunks has 79 milligrams of vitamin C. It is also an excellent source of the mineral manganese.

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