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      4 Reasons To Switch To Low GI Bread, According To A Dietician

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      Good news! You don’t have to cut out bread if you’re trying to eat healthier. But don’t just take our word for it. A dietician gives you the low GI bread benefits that will help you make better choices for your body. Whichever way you slice it, the benefits are huge and we’re sure you’ll be upgrading your simple sandwich soon.Meet The Expert: Mpho Tshukudu is a registered dietician, integrative and functional nutritionist, gut health expert, pilates teacher and author of Eat Ting: Lose Weight, Gain Health, Find Yourself, a book about South Africa’s best traditional foods that’s co-authored with chef and food anthropologist Anna Trapido.What Is Low GI Bread Actually?First things first, Low GI stands for low glycemic index – which is a fancy term meaning ‘gly’ (sugar) ’emic’ (blood). “Simply put, it’s the rate at which different carbohydrate sources increase our blood sugar levels,” says Tshukudu.“When we eat carbohydrates (e.g. vegetables, pasta or even bread), they convert to sugar during digestion – which gets released into the bloodstream. Soft foods with no fibre (e.g. white bread, white rice or white potatoes) get digested quickly,” explains Tshukudu. She adds: “But something as dense as brown rice with lentils, Low GI bread, samp and beans or madumbi will take longer to digest – leading to a slow and sustained release of energy.”How Does Low GI Bread Work?According to Tshukudu, low GI bread is made using less refined ingredients that digest slowly. “This helps to regulate blood sugar levels and prevents spikes, making low GI bread an excellent choice for people living with lifestyle diseases, particularly diabetes,” she says.READ MORE: 8 Healthiest Cheeses To Add To Your Diet, According To A NutritionistWhy Should I Eat Low GI Bread Instead Of White Bread?While we’re on the subject of healthy bread, you should know that white bread is baked using refined flour – meaning that it has no fibre.“After consuming white bread, blood sugar levels rise rapidly. High blood sugar levels are not advisable for people with high blood pressure, diabetes and heart disease because it affects their health adversely.” Hmmmm, now that’s food for thought!Why Does Low GI Bread Make Me Thirsty?Accoriding to Tshukudu, low GI bread can sometimes make you feel thirsty because it’s made with whole grains and fibre, which need more water for digestion – which creates thirst.When Should Your Biggest Meal Be?Portion sizes are important, she says, explaining that our metabolism slows down as the sun goes down.“You can get away with having a big lunch because chances are you’re active during the day. It’s also understandable that modern day working styles have us eating a sandwich for lunch, then we reserve the big meal for the evenings – but it should actually be the opposite,” says TshukuduShe adds that supper should be our smallest and lightest meal because come nighttime, our bodies’ main focus is not digestion but relaxation.How Late Should You Eat Before Bed?Allow one two to three hours between dinner time and bedtime for thorough digestion to take place and to avoid indigestion. “Because digestion is slower, the food stays longer in the stomach, says Tshukudu.“You have a food pipe and a wind pipe, therefore lying down soon after eating increases the risk of the food going in the wrong direction. The stomach environment is water and acid; digestion is taking place meaning there’s increased volume in there,” she says.Imagine a ballon filled with water lying sideways, the water is likely to push in an upward direction. This is the same with digestion.” Tshukudu warns that if a tiny particle of food goes into the wind pipe, it could cause Aspiration pneumonia.Knowledge boost: Aspiration pneumonia is a bacterial infection in your lungs that can happen when you inhale something other than air (like food, liquid, stomach acid, saliva or vomit) into your wind pipe/respiratory tract.4 Low GI Bread Benefits You Need To Know About1. It Gives You Sustained EnergyIf you’re someone living with lifestyle conditions or are closely watching your weight (or maybe someone close to you is), the lower GI breads are your best friend. That’s because they’re made out of whole grains and high fibre. Fibre is your gut’s best friend – memorise that! “Gut health is actually something that I focus on a lot for my clients because a healthy gut positively impacts every system in your body. Because whole grains are are high sources of B vitamins, magnesium and iron, they aid with bone health and sustained energy,” explains Tshukudu.READ MORE: 3 Delicious Matcha Recipes Loaded With Antioxidants2. You Can Have It Daily……Because it’s Low GI! Think of it as eating mabele, brown rice with lentils or samp and beans (otherwise known as umnqgusho) which are all low GI carbohydrates.“You can literally have the bread for breakfast, lunch and supper,” remarks Tshukudu. “This is the reality for most South Africans – we are a nation that eats a lot of bread. If local bread brands know that people are on average, eating bread more than any other starch, for convenience and cost – then I think it’s responsible that consumers be given healthy, better quality breads that boast variety,” says Tshukudu.4 Healthy Breads To Try

      SASKO’s Low Gi Cranberry Brown Bread is a hit with children, and can be paired with cheese or peanut butter.

      Woolworths has their Wholewheat Brown Bread. It’s packed with crushed wheat, linseeds, sunflower and sesame seeds – and it’s low in saturated fat.

      READ MORE: Experts Explain If You Should Actually Eat Carbs At Night3. It’s A Healthier Option For The GutLow GI bread is typically made from whole grains, which are rich sources of fibre. Fibre plays a key role in promoting healthy digestion, reducing the risk of constipation by regulating bowel movements and other gastrointestinal problems. “Fibre also feeds the good gut bacteria, which play an important role in digestion and overall health,” explains Tshukudu. 4. It’s Great For Weight ManagementOn a weight loss or maintenance journey? You tend to eat less with lower GI breads because fibre absorbs a lot of water and takes longer to process. This means you don’t get as hungry or as quickly as someone who, for instance, has just eaten white bread.“Low GI bread can help with weight management by slamming the brakes on cravings and cravings. For instance, someone who eats white bread would need around four slices of bread to feel satiated. But, on low GI bread, they would need two slices max.”Often when I tell my clients that they have to cut back on the number of slices when they switch over to low GI bread, they are quick to assume that they won’t cope,” shares Tshukudu. But because low GI makes you feel full in a way that white bread may not.Some Ideas To Pair With Your Low GI Bread“Always remember to pair your Low GI bread with healthy protein and fats such as peanut butter, hummus, eggs, chicken breast, fish and avocado among others to stay full for longer,” advises Tshukudu. More

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      3 Delicious Matcha Recipes Loaded With Antioxidants

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      Ready to take your nutrition to the next level? This antioxidant-packed powder can be used in all kinds of ways, so get ready to power up.What Is Matcha?Used in traditional tea ceremonies, matcha is a finely ground, hand-picked green tea grown in the shade. While the popularity of powdered tea died out long ago (only the Zen Buddhists have been using it), the green stuff has regained its popularity – and not just in the East. Why? It’s rich in amino acids that neutralise caffeine’s jittery side effects while preserving its energising and fat-burning benefits. Super-alert AND calm all the time! Where do we sign up?OK, so now you know what it is, but how do you exactly use it? Here are three of our favourite ways to go green.Matcha It Up Latte

      One of Gwyneth Paltrow’s faves: mix one teaspoon matcha with one cup heated almond milk and stir in one teaspoon honey, to taste. Pow(d)er Balls

      Combine Medjool dates, almonds, raw cacao and matcha powder, adding a little almond milk at a time for consistency until you can form power balls.READ MORE: Make Your Own Age-Defying Breakfast BarsMeet Your Green Smoothie

      Blend together one teaspoon matcha, one handful spinach, half an avocado, one pear, a quarter cucumber and two cups coconut water. Hangover slayer!READ MORE: This Chamomile Smoothie Will Make Falling Asleep Easier Than EverShop Matcha ProductsFrom an authentic matcha kit to instant mixes for busy bees, we’ve rounded up the best matcha-infused products. Bonus: one even gives your collagen a natural boost.Khoisan Organic Green Matcha

      Organic Matcha Powder

      The Harvest Table Collagen Matcha Latte

      Instant Vanilla Matcha Latte

      Sana Ceremonial Matcha Tea Set

      Health Connection Matcha Superfood

      Recipes by Amy Hoppy. 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 Healthiest Cheeses To Add To Your Diet, According To A Nutritionist

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      If there’s one group of products the nutrition world has opinions on, it’s dairy. Whether it’s what type of yoghurt is healthiest or if dairy or plant-based milk is the best option for your post-workout shake, it’s safe to say dairy is a foodstuff of contention.This time, we’re tackling cheese: can cheese ever really be part of a healthy diet? Are there cheeses that might not set off lactose intolerance symptoms? And, crucially, can we eat cheese every day and still reach our fitness goals? Which are the healthiest cheeses?We’ve scoured the latest scientific research and consulted top nutritionist and author of The Unprocessed Plate (out June 2025), Rhiannon Lambert, to bring you the latest and greatest health advice concerning cheese.What Are The Benefits Of Eating Cheese?Despite what social media trend-fuelled diet culture might say, eating cheese can have plenty of benefits as part of a well-rounded diet. In fact, recent studies have shown that the fermentation process used to make dairy products, including cheese, may help moderate the impact of their saturated fat content on the body.Rich In CalciumCheese is also a great source of essential vitamins and minerals, including calcium. “Cheese is an excellent source of calcium, which is crucial for bone health, especially in growing children, older adults and during the perimenopause,” says Lambert.High In Protein“Many cheeses also provide protein, which is essential for building and repairing tissues, as well as vitamin B12, which supports energy production and proper functioning of the nervous system,” she continues.Contains Gut-friendly ProbioticsSome aged cheeses might even help improve your gut health, she says. “Some of these cheeses contain probiotics, which are beneficial bacteria that help support gut health. A healthy gut microbiome is linked to a range of health benefits, including improved digestion and stronger immunity,” says Lambert.8 Healthiest Cheeses For A Nutritious DietLooking for the healthiest cheeses to enjoy? Keep reading to find out which ones have the most value on your plate. Here are the top picks:Cottage Cheese“The ‘healthiest’ cheeses tend to be those lower in saturated fat and salt. For example, cottage cheese is a really great option, containing just 3g of saturated fat per 100g,” says Lambert. “It’s high in protein and relatively low in calories, and is incredibly versatile meaning you can put it in practically anything to significantly increase the protein content of the food!”Low in saturated fat (3g per 100g)

      High in protein – great for muscle repair

      Versatile – can be added to salads, smoothies, pancakes or eaten plainRELATED: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret IngredientFetaFeta is traditionally made with sheep’s milk, making it a great option for those with lactose intolerance. Although it’s typically baked in brine and can be high in salt, it contains fewer calories than many other cheeses.Lower in calories than many cheeses

      Easier to digest for those with lactose intolerance (made from sheep’s milk)

      Pairs well with Mediterranean dishes and saladsMozzarella“Mozzarella is another cheese that is relatively low in saturated fat compared to others, with around 11g of saturated fat per 100g, and it often contains less salt compared to other cheeses, making it a potentially better choice for those watching their salt or saturated fat intake,” says Lambert.Lower in saturated fat (11g per 100g) compared to cheddar

      Lower in sodium than many cheeses

      Contains probiotics that may aid gut healthPaneerPaneer is typically made using whole cow’s milk and lemon juice instead of animal rennet, so paneer is a great cheese option for vegetarians. It’s high in vitamins A and D (great news for your skin and immune system) and much lower in salt than many other types of cheeses.High in vitamins A & D – good for skin and immunity

      Much lower in salt than many other cheeses

      Vegetarian-friendly – made without animal rennetRicotta“Ricotta is a lower-fat option, containing 8g of saturated fat per 100g, and is notably high in calcium, which is critical for supporting our bone health,” says Lambert. “Vitamin A can also be found in cheeses like ricotta and goats cheese, which helps to maintain healthy skin, vision and immune function.”Lower-fat option (8g of saturated fat per 100g)

      Rich in calcium for bone health

      Contains Vitamin A for skin and vision supportParmesanParmesan is a super versatile aged hard cheese that’s rich in calcium and phosphorus, which a 2014 study found was associated with better bone mass. It is also low in lactose. This makes it a good choice (in moderation) for people with lactose intolerance.Packed with calcium & phosphorus – good for bone strength

      Naturally low in lactose – suitable for some lactose-intolerant individuals

      Flavourful in small amounts – a little goes a long wayEdamEdam has a lower salt and fat content than many other cheeses, as well as an impressive calcium contribution. A 2023 study found that edam also contains blood pressure-lowering compounds.Lower in salt and fat than many other cheeses

      Rich in calcium

      Contains blood pressure-lowering compoundsREAD MORE: 8 Easy Pizza Toppings That Are Delicious AND HealthyGoudaThis semi-hard cheese is a good source of calcium and vitamin K2, which is important for healthy bones and teeth. Like edam, in the same 2023 study, gouda was found to have compounds that lower blood pressure.“It is also important to note that the average portion of cheese is around 30g, which is important to note when the amount of saturated fat and salt are often listed as per 100g,” says Lambert.Good source of Vitamin K2 – supports bone and dental health

      May help lower blood pressure

      Semi-hard texture makes it versatileAre Any Cheeses Actually Unhealthy?It can be unhelpful to label any food type as “unhealthy”, but there are some cheeses higher in saturated fat that may be better to consume in moderation to protect your cholesterol levels. “High intake of saturated fat has been linked to increased cholesterol levels, which can raise the risk of cardiovascular disease,” says Lambert.Cheeses higher in saturated fat include: gorgonzola, goat’s cheese, stilton, cream cheese and cheddar, all containing around 20g of saturated fat per 100g. “In particular, for individuals with a history of heart disease or those watching their cholesterol levels, it’s important to be mindful of portion sizes and opt for lower-fat varieties when possible,” advises Lambert.Surprisingly, some cheeses may also fall under the category of ultra-processed foods (UPFs). “While cheese is generally considered a whole food, many of the processed cheese products available in supermarkets, particularly those marketed to children, often contain added preservatives, flavourings, and artificial colours,” says Lambert.Some examples to watch out for are flavoured cheeses like soft cheese with garlic and herbs, pre-grated cheeses and cheeses with artificial colouring like Gloucester cheese. “These products can also be higher in sodium, preservatives, and additives that don’t provide the same nutritional benefits as more traditional, minimally processed cheeses,” explains Lambert.Studies have linked UPFs to a variety of chronic conditions, including increased risk of obesity, diabetes and even some types of cancer. More recent research has suggested that a diet high in UPFs is also linked to increased risk of depression, anxiety and cognitive decline. Lambert’s advice? Always check the label for preservatives, additives and flavourings.Is There Anyone Who Should Avoid Eating Cheese?While most people can experience plenty of benefits from including cheese in their diets, others may want to proceed with caution.Those With A Lactose-Intolerance“Lactose-intolerant individuals may struggle to digest cheese, particularly soft cheeses, as they contain varying levels of lactose, which can cause digestive discomfort,” says Lambert. Instead, they might want to try options with lower levels of lactose. This doesn’t just have to mean opting for specialist lactose-free cheeses. “Some aged cheeses like parmesan and cheddar contain lower levels of lactose and may be tolerated better by those with lactose intolerance,” she adds. The same goes for sheep’s and goat’s milk cheeses.People With Dairy AllergiesHowever, people with dairy allergies should steer clear of cheese altogether, Lambert advises. “People with dairy allergies however should avoid all cheeses made from cow’s milk, as they contain casein, a protein that can trigger allergic reactions,” she continues. If you’ve got an allergy to dairy, choosing dairy-free alternatives like cheese made from soy, nuts or coconut is a safe option.Pregnant WomenThere are also other groups who should be careful about cheese intake. “When it comes to cheese and women’s health, there are a few key considerations, particularly during pregnancy,” says Lambert. “Certain cheeses should be avoided or eaten with caution during pregnancy due to the risk of listeria infection, a type of bacteria that can be harmful to both mother and baby,” she advises.This list includes soft, mould-ripened cheeses such as brie, camembert, and some types of goat’s cheese, as well as blue-veined cheeses like stilton, gorgonzola and Roquefort. The moisture content of these cheeses creates a happy environment for the listeria to grow, making the risk of infection higher.“Pregnant women should also be mindful of cheeses that have been sitting at room temperature for long periods, such as on cheeseboards, as this increases the risk of bacterial growth,” says Lambert. “If in doubt, it’s always best to check labels and opt for pasteurised varieties to ensure safety.”The Bottom LineCheese can absolutely be part of a healthy diet – it’s all about choosing the right types and watching portion sizes. The healthiest cheeses tend to be those lower in saturated fat and sodium while still providing essential nutrients like calcium, protein and probiotics.This article by Louella Berryman was originally published on Women’s Health UK. More

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      Make Your Own Age-Defying Breakfast Bars

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      These beauty-boosting breakfast bars might just be the morning shortcut to glowing skin. The raw cacao helps improve circulation, zapping those panda-like bags, while pistachios are packed with vitamin E (essential for skin rejuvenation), helping to fade age spots and pigmentation. Bonus!

      Age-Defying Breakfast Bars

      Amy Hoppy

      Eat yourself gorgeous from the inside with this beauty-boosting breakfast bar recipe. It’s also wheat and dairy-free!

      Course SnackCuisine Healthy

      Servings 12 servingsCalories 289 kcal

      1 tsp coconut oil for greasing tray2½ cups rolled oats¼ cup raw cacao nibs100g pistachios shelled and chopped50g almonds chopped50g pumpkin seeds50g goji berries¼ cup coconut flour½ cup coconut flakes1½ cups almond milk (or coconut milk) divided5 medjool dates pitted and chopped2 ripe bananas
      Preheat oven to 120°C and grease a large ovenproof deep-dish tray.Place the oats, cacao nibs, pistachios, almonds, pumpkin seeds, goji berries, coconut flour and flakes into a large bowl. Mix to combine and form a well in the centre.Place one cup almond milk in a small saucepan over medium-high heat. Add in the dates and stir occasionally until the milk is bubbling and the dates start to break down, forming a syrup. Pour into the oat mixture and stir to combine.Mash the ripe bananas and, using a hand blender, blend in the remaining half cup of milk to form a thick liquid. Mix this into the oat mixture until everything is evenly covered.Press the mixture into the dish and bake for one hour, then turn the temperature up to 150°C and bake for a further 20 minutes or until the edges are nice and golden, but the mixture is still chewy. Remove and allow to cool slightly before slicing into 12 bars.

      Cook’s notes: To make the bars slightly sweeter, add half a cup chopped raisins or honey to the mixture.

      Keyword breakfast

      SERVES 12. Per serving (106g): 1 212kJ, 14g fat (4g sat), 35g carbs, 45mg sodium, 8g fibre, 9g proteinLooking for more granola-inspired breakfast recipes? Try this easy healthy chocolate granola recipe or why not whip up a batch of this youthful-glow granola.  More

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      You’ll Never Want Cabbage Served Any Other Way (Seriously!)

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      We love the salty, umami flavour of soy sauce: a splash adds depth to stews, zing to marinades and it’s an essential accompaniment for sushi and stir-fries… But it doesn’t always love us back. Why? Because it contains wheat – and some people are allergic to it. But at least there’s hope! Say hello to tamari. While both sauces are made from soy, tamari is distinctly Japanese and darker and richer in flavour than regular Chinese soy sauce. It also generally does not contain wheat (check the label to be sure) and is higher in protein than soy sauce. It’s great for stir-fries, roasting and salads with bitter greens, and you can pick up a bottle from Faithful to Nature (online shopping FTW). So, if you’re looking a delicious, Asian-inspired dish for lunch this week, read on…READ MORE: This Chamomile Smoothie Will Make Falling Asleep Easier Than Ever

      Cabbage Salad with Tamari Dressing

      Recipe by Amy Rankin

      A delicious, Asian-inspired dish ideal for lunch this week – and ready in minutes!

      Course Lunch, Main Course, SaladCuisine Asian

      Servings 4

      1 Mixing Bowl1 Whisk
      1 Whole red cabbage, finely sliced1 Spitz cabbage, finely sliced3 Tbsp Pumpkin seeds3 Tbsp Sunflower seeds3 Tbsp Sesame seeds3 Tbsp Flaxseeds10 g Coriander, leaves removed, stalks finely chopped100 g Cranberries, finely chopped100 g Almonds2 to 3 large Avocados, finely slicedAlfalfa sprouts, for garnishingTamari Dressing2 Tbsp Tamari1 Tbsp Honey4 to 5 Tbsp Extra-virgin olive oilJuice of 1 orange1 to 2 long Thin red chillis, finely choppedPinch of sea saltFreshly ground black pepper
      Toss all the salad ingredients together and garnish with coriander leaves and sprouts.Whisk the dressing ingredients together. Season to taste and add more olive oil or more tamari, if necessary.Salad serves six as a meal or 10 as a side dish.

      Keyword cabbage, tamari

      READ MORE: Yes, You Can Make Granola In The Air Fryer! Here’s Our Healthy Chocolate Granola RecipeThe Benefits of Raw Cabbage in Your DietRaw cabbage offers several health benefits, including supporting digestion, heart health and potentially reducing inflammation, thanks to its high fibre, vitamin C and antioxidant content. Here’s a more detailed look at the benefits of incorporating raw cabbage into your diet:Digestive HealthCabbage is a good source of both soluble and insoluble fibre, which promotes healthy digestion and regular bowel movements. The fibre in cabbage can help keep your gut healthy and may even support the growth of beneficial gut bacteria. The fibre in cabbage also adds bulk to stools, which can help prevent and alleviate constipation. Heart HealthCabbage contains antioxidants like anthocyanins, which may help protect against heart disease by reducing inflammation and improving blood vessel function. Some studies suggest that cabbage may help lower “bad” (LDL) cholesterol levels. Cabbage’s high polyphenol content may help minimise the risk of cardiovascular disease by avoiding platelet formation and decreasing blood pressure. Immune Support and Bone HealthCabbage is a good source of vitamin C, which is essential for a healthy immune system. It also contains compounds that may help reduce inflammation throughout the body. Cabbage contains minerals like calcium, magnesium, and potassium, as well as vitamin K, which are essential for maintaining strong bones.  More

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      This Chamomile Smoothie Will Make Falling Asleep Easier Than Ever

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      If you struggle with getting a good night’s sleep, your daily habits might be sabotaging your sleep without you even realising it. But before you resign yourself to another restless night, try this…The answer to your nightly nightmare might be… hemp! Yup, hemp. Forget the association with weed – there’s no THC in hemp powder. The reason you’ll sleep better with hemp in your diet is because it contains high amounts of magnesium, which studies show helps to decrease cortisol – the stress hormone that keeps many of us up at night. Take this a step further by making this smoothie with chamomile tea, which helps to ease anxiety. We’re totally going to try this – because 50% of fat loss happens when you sleep!READ MORE: Creatine Could Boost Your Brain After A Bad Night’s Sleep, Research FindsPlus, whether you’re vegan and need to make sure you’re getting all your amino acids, or you’re building some muscle and need the extra protein, adding hemp to your diet is a healthy way to increase your intake.Sleepy Girl Smoothie RecipeYou’ve heard of the viral sleepy girl mocktail (over 50 million views on TikTok) – now, meet its dreamy (and nutrient-packed) alternative: the sleepy girl smoothie.

      The Sleep Better Smoothie

      This smoothie is packed with magnesium from hemp to help lower cortisol and chamomile for its calming effects – perfect for a better night’s sleep.

      Total Time 5 minutes mins

      Course Snack

      Servings 1 serving

      ½ cup cooled chamomile tea1 cup  frozen berries¼ cup walnuts1 tbsp cashew-nut butter1 tbsp hemp powder

      You can swap cashew-nut butter for almonds and walnuts for macadamias.

      Keyword Smoothie

      READ MORE: Struggle Sleeping? Here’s How To Create A Bedtime Routine, Per ExpertsShop The RecipeChamomile Flowers Tagged Tea Bags

      Früt Frozen Mixed Berries

      Faithful to Nature Walnuts – Raw

      ButtaNutt 100% Cashew Nut Butter

      Superfoods Hemp Protein Powder

      Eiger Vortex 600W Jug Blender

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

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      We Took TikTok’s Viral Dense Bean Salad And Made It Low Calorie

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      The DBS (or Dense Bean Salad recipe) has taken TikTok by storm in the last few months and having tried it ourselves, we can see why! So after months of eating this meal every week, we had to share the fibre-rich recipe that will help you reach all your health and fitness goals.READ MORE: The Lowest Calorie Meals On The Menus Of Kauai, Nando’s, Mugg & Bean, Simply Asia & MoreThe Dense Bean Salad PioneerSure, bean salads aren’t anything new and South Africans will remember the food tables of any social event having at least one (shoutout to the classic three bean salad). But this is not your grandma’s bean salad! They’ve gotten a makeover.Violet Witchel who goes by violet.cooks on TikTok and @violetwitchel on Instagram is continuously going viral for her dense bean salad recipes. She even has “🫘 Dense Bean Salad girl” in her Instagram bio. And people can’t get enough of these recipes. In fact, her DBS recipes alone have almost 60 million views on TikTok.Check Out Violet Cook’s 3 Most Popular Dense Bean Salad RecipesSpicy Chipotle Chicken DBS @violet.cooks This week’s is gluten-free, dairy-free, and my personal favorite #densebeansalad #mealprep #dbs #glutenfree #dairyfree ♬ Wes Anderson-esque Cute Acoustic – Kenji Ueda Sun-dried Tomato DBS @violet.cooks Sundried tomato DBS! #dbs #beans #densebeansalad #mealprep ♬ Wes Anderson-esque Cute Acoustic – Kenji Ueda Balsamic Mediterranean DBS @violet.cooks Balsamic Mediterranean salad recipe Ingredients – 1 bag of Persian cucumbers – 1 red onion – 3 multicolor bell peppers – 1 head of parsley – 2 avocado – 2 cans of rinsed and drained chickpeas – 1/2 a cup olive oil – Juice of two lemons – 1/4 cup balsamic vinegar – 1 tbs oregano – Big pinch of red pepper flakes – 1 tbs cumin – 1 tbs sea salt Instructions 1. Dice your cucumbers and add them to a big salad bowl. 2. Mince your red onion and add it to the bowl. 3. Cut the ends off, core, and chop your bell peppers, add them. 4. Finely mince your parsley and add it. 5. Cube your avocado and add them (optional) 6. Add your chickpeas, olive oil, lemon juice, oregano, red pepper flakes, cumin, and salt. 7. Toss everything together and enjoy! #healthy #glutenfree #dairyfree #mediteranneanfood ♬ Wes Anderson-esque Cute Acoustic – Kenji Ueda READ MORE: Samp & Beans (Umngqusho), Exactly How Your Gran Made ItWhy We Love Dense Bean SaladsThey’re Easy To Meal PrepCooking every single day is hard. And cooking a healthy meal every day is even harder. Dense Bean Salads are great because you can spend some time chopping and get multiple meals for the next couple days. There’s also minimal cooking involved, it’s mainly chopping.They Don’t Get SoggyEver made a salad, turned your back and by the time you’ve turned back it’s a soggy mess? Yeah, us too. The great thing about these dense bean salads is that they don’t have leaves and they’re packed with ingredients that are actually suitable for meal prep. The longer they sit and soak in the dressing, the tastier they get without becoming soft or soggy. Consider it marinating!They’re Fibre-Rich And Veggie-PackedAnother trendy topic at the moment? Fibre! Everyone’s talking about it, no one’s getting enough of it (the RDA for women is 25g BTW!). Meal prepping a veggie-packed, fibre-rich recipe like this one makes it so much easier to make sure you’re getting those all-important nutrients.They’re Protein-PackedOur Dense Bean Salad Recipe below ensures you get a 112g serving of chicken and packs 32g of protein without skimping on the veggies, fibre and carbs you want in order to have a delicious, satiating meal.READ MORE: Make This Charred Mango and Steak Salad While Mangoes Are Still In SeasonLow-Calorie, High-Protein Chipotle Chicken Dense Bean Salad RecipeThis low-calorie, fibre-rich and protein-packed recipe is our take on Violet’s viral Spicy Chipotle Chicken DBS (check it out and follow her here).

      Viral Dense Bean Salad Recipe: Low-Calorie & High Protein

      Want a low calorie and fibre-rich recipe? We made TikTok’s viral dense bean salad recipe into one that will help you hit your goals.408 calories, 32.3g protein, 24g carbs, 18.3g Total Fat

      Prep Time 30 minutes minsCook Time 7 minutes mins

      Course SaladCuisine Healthy

      Servings 8 peopleCalories 408 kcal

      For The Chicken900 grams chicken breast, cut into strips Cut the breasts into strips to increase the surface area for your marinade200 grams Woolworths Chipotle Basting Sauce60 ml lemon juice4 cloves garlic, choppedSalt and pepper Add any other spices you like and regularly use in cookingFor The Dressing¼ cup avocado oil You can add another ¼ cup if you want. This adds 62 cals per serving30 ml lemon juice¼ cup rice vinegar2 tsp chipotle powder or cayenne pepper1 tsp cumin1 clove garlic, crushed1 Tbsp Woolworths Reduced Oil Tangy MayonnaiseFor The Salad400 grams frozen corn, cooked per package instructions and cooled1 red pepper, chopped finely1 small red onion, chopped finely1x400g can butter beans, drained, rinsed and patted dry If you want more beans, add another can. This adds 22 calories per serving.1x400g can chickpeas, drained, rinsed and patted dry  If you want more chickpeas, add another can. This adds 34 calories per serving3 slicing tomatoes, insides scooped out and chopped finely Scoop out the insides so there is less liquid and your salad doesn’t go soggy1 cucumber, seeds scooped out and chopped finely Scoop out the insides so there is less liquid and your salad doesn’t go soggySalt, pepper and any other spices you like to useFor Serving2 avocados (use ¼ per serving and only dice when you’re ready to eat)
      Cut and marinade chicken and set aside.Make the dressing and set aside.Chop all your ingredients finely. Try to remove as much liquid from ingredients as possible by patting with a paper towel.Cook your chicken in an airfryer or pan. Once cooked, let cool down completely before chopping up.Make sure all your ingredients are cool before combining salad, chicken and dressing.Divide into 8 servings. We like to eat ours with a Woolworths Whole Wheat Pita (half a pita is 108 calories, a full pita is 216 calories)

      Keyword chicken, chopped salad, Healthy Recipes, high-protein, Low-Calorie, quick and healthy meals, salad

      READ MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 MinutesShop The RecipeChipotle Basting Sauce

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      Freshly Frozen Sweetcorn Kernels

      Reduced Oil Tangy Mayonnaise

      Chipotle Chilli Seasoning

      Rice Vinegar

      Lemon Juice

      Red Onions 5 String

      Butter Beans in Brine

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      Slicing Tomatoes 

      English Cucumber

      Single Red Pepper

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      in diet and nutrition

      Genius Healthy Ingredient Swaps For Junk Food From Chantal Lascaris

      by

      Cook and cookbook author Chantal Lascaris has released her newest cookbook, All Sorts of Junk Food Made Healthy. To celebrate, we’re dishing her crazy-delicious sweet chilli chicken pizza – made with genius healthy ingredient swaps.The case for (healthier) junk food“This is not a cookbook for weight loss,” says Lascaris. “It’s a book for gaining back your junk food power by putting a healthier spin on everything that would ordinarily be ‘bad’ for your waistline. All it takes is a conscious decision to use nutrient-rich ingredients and smarter preparation.” Per Lascaris, the book was a reminder to herself not to demonise food. “I think, in a way, I almost wrote it for myself, because I still like junk food and junk food [has] almost become a swear word,” she explains. “You’re not allowed to enjoy junk food, you can’t be seen to be eating junk food, and I thought, ‘We all love it, we might as well admit it, and I wanted to find different ways of actually making it healthy so that I could enjoy it.”As to how to define the word “healthy”, Lascaris focussed on the main problem: lowering the fat and sugar content in takeaways. “I was trying to see where there was so much fat or sugar, how I could change that; that’s really the benchmark.”With that in mind, the book takes novel classics, from nachos and burgers to pizza, dessert and air-fried appetisers, to a healthier level with clever ingredient swaps. Here, some of the key manoeuvres Lascaris has come up with:3 healthy ingredient swaps you won’t believeSwap frying for bakingIf you take a fried dish and bake it, you can cut down on the fat content, Lascaris says. And yes, the air fryer counts in the baking category, in this case.Trick yourself“When you think of junk food, you think of that crunch and the colour,” Lascaris observes. “A lot of the time, the colours being made [are] because it’s deep fried. I started looking at cornflakes because it gives you that ‘fried’ colour and the crunch.” This way, it looks and tastes deep-fried, with a much lower fat and carb content. Use in meals as a breadcrumb coating and bake until crispy.Use healthier fatsLascaris’ healthy ingredient swaps for creamy dishes are ingeniously simple: subbing cream for plain yoghurt. “You’ve got to watch that it doesn’t curdle, the same as you’d do with cream, but the yoghurt, it still gives you that creaminess,” she says. “It’s a much healthier alternative; it’s got all the probiotics in it and it’s a very good way of getting nutrients in.”All Sorts of Junk Food Made Healthy

      All Sorts of Junk Food Made Healthy by Chantal Lascaris

      “This recipe book comes from a deeper, bolder place,” says Chantal. “It’s somewhat of an ode to the naughty side of our palates, which we sometimes berate. We try so hard to control our cravings against the backdrop of social norms, fad diets and looming menopause – but all we’re really doing is depriving ourselves of the joy,” says Chantal. In this compendium of easy-to-follow recipes, Chantal shares her own secret indulgences and her new-found methods of keeping the joy in the ‘junk’ without accumulating the calories.

      Chantal Lascaris’ Sweet Chilli Chicken Pizza

      This crazy-delicious sweet chilli chicken pizza is made with genius healthy ingredient swaps from cookbook author Chantal Lascaris.

      Prep Time 5 minutes minsCook Time 20 minutes mins

      Course Appetizer, dinner, Lunch, Main Course, Snack, StarterCuisine American, Healthy, Italian

      Servings 4 people

      4 tsp olive oil 2 chicken breast fillets cut into bite-size pieces½ cup low-fat smooth cottage cheese¼ cup low-sugar sweet chilli sauce plus extra for topping 1 cup sliced mushrooms 1 red pepper sliced ¼ cup sherry vinegar 4 wraps ½ cup tomato paste 8 Peppadews sliced ⅓ cup low-fat cheddar salt and pepper to taste salad greens for garnishing
      To a non-stick pan, add 1 tsp olive oil & sauté the chicken pieces until done.Remove the pan from the heat, add the ¼ cup sweet chilli sauce & mix until the chicken is coated. Remove from the pan and keep warm.Add the mushrooms & red pepper to the same pan & sauté for a few minutes until starting to soften. Pour over the sherry vinegar & continue to sauté until the sherry has evaporated & the veggies have softened.Over each wrap, smear 2 tablespoons of cottage cheese & 2 tablespoons of tomato paste.Place a wrap, unsmeared side down, in the pan & heat until browned underneath.Remove from the pan & scatter over a quarter of the vegetables, chicken & Peppadews. Top with a quarter of the cheddar & dab a touch of sweet chilli sauce over the wrap.Season with salt and pepper.Repeat with the remaining wraps.Place the wraps under the grill for 3 – 5 minutes, or until the cheese starts to melt.Garnish with salad greens & serve immediately.

      Keyword comfort food, dinner, pizza More