diet and nutrition

Subterms

    More stories

    • 138 Shares

      in diet and nutrition

      This Simple Freezer-Friendly Pulled Pork Tortilla Recipe Is Perfect For Meal Prep

      by

      Listen, we love pulled jackfruit and shredded chicken as much as the next person, but we all know pulled pork is the real deal. It takes so well to flavour and is sticky, sweet and succulent. That’s why we’re sharing this pulled pork tortilla recipe from Ilse van Der Merwe’s cookbook Simply Seasonal.

      It works great as a meal for friends (it makes at least 6 servings), or you can meal prep it for the week ahead. “I always double the recipe for the rub, meat and sauce, because pulled pork freezes exceptionally well and is a fabulous quick-fix filler for rolls, sandwiches etc,” says van der Merwe.

      READ MORE: Exactly How To Make The Perfect Pizza On The Braai

      And the best part is you don’t need to be a braai master to master this meat. No smoker? This tender and sticky recipe is adapted so that anyone can make it in a regular oven (using a good quality cast-iron pot).

      It is intended to be deliciously messy, so embrace this pulled pork tortilla recipe, eat with your hands and lick your fingers.

      Oven-Braised BBQ Pulled Pork Tortilla Recipe

      Ingredients

      Barbecue Rub

      30ml Soft brown sugar

      15ml Salt

      15ml Smoked paprika

      5ml Ground cumin

      2.5ml Ground black pepper

      Pork & Barbecue Sauce (recipe can easily be doubled)

      2kg Boneless pork shoulder, cut into 5–6 large chunks

      45ml Olive oil

      1 Bottle lager beer (or apple cider)

      125ml Tomato sauce

      45ml Apple cider vinegar

      45ml Dijon mustard

      10ml Brown sugar

      15ml Worcestershire sauce

      15ml soy sauce

      2 Cloves garlic, finely grated

      8–12 Toasted flour or corn tortillas

      To Serve

      Sour cream (or mayonnaise)

      Tomato salsa and/or cabbage slaw

      Sliced red onion, fresh coriander

      Salt and pepper, to taste

      READ MORE: 10 Healthy Summer Recipes You Can Make In Under 20 Minutes

      Directions

      For the rub, mix all the ingredients together in a wide mixing bowl. Now add the pork chunks and toss to coat all over, rubbing the mixture into the meat. Cover and leave overnight in the fridge, if you have the time, or continue straight on.

      Preheat the oven to 150°C. In a large cast-iron pot (try use a 31cm oval Le Creuset casserole for the doubled recipe) over medium-high heat, heat the oil. Working in batches, add the rubbed pork and sear on all sides (remember there’s sugar in the spice mix, so it will tend to burn quickly – watch carefully).

      Place all the meat back in the pot, add the beer and cover with a lid. Transfer to the preheated oven and cook for 3 hours, then remove the lid and cook for another hour, or until the pork is very tender and pulls apart easily. Remove from the oven, transfer the meat to a clean bowl and let it rest while you prepare the sauce in the used pot with drippings.

      To make the BBQ sauce, add the tomato sauce or ketchup, vinegar, mustard, brown sugar, Worcestershire sauce, soy sauce and garlic to the pot with the remaining drippings and stir well. Bring to a simmer for about 5 minutes over medium heat, scraping the bottom and sides to incorporate all the dark roasted bits, then taste and season with salt and pepper.

      Now shred the rested pork using two forks. Toss the shredded meat with about half the barbecue sauce (or more if you want). Serve warm with freshly toasted tortillas, sour cream or mayonnaise, salsa and/or cabbage slaw, red onion, coriander and some extra BBQ sauce on the side. More

    • 175 Shares

      in diet and nutrition

      These 13 Simple Mocktails Are So Good, You’ll Make Them Long After Dry January

      by

      Like it or not, alcohol is a major part of our daily lives. People enjoy wine with dinner, grab drinks with friends or co-workers after a long week, and raise glasses of Champagne to toast newlyweds. And while consumption in moderation (especially of wine) can offer a few benefits (it has antioxidants), too much alcohol can seriously put a wrench in your healthy-living goals. Enter mocktail recipes.

      For those of us looking to drink less booze, the non-alcoholic drink options out there aren’t exactly exciting. And they don’t quite serve the same purpose that many alcoholic drinks can when it comes to elevating your food. After all, nothing quite goes with steak quite like red wine, or pretzels with beer.

      That’s why we found 13 amazing non-alcoholic mocktail recipes that will work with your own cooking. These mocktail recipes are easy to make, delicious, and aren’t just juice.

      READ MORE: What Is Dry January — And What Are The Health Benefits? Experts Weigh In

      1. Lemongrass Iced Tea

      Cals 24 | Fat 0G | Carbs 6G | Protein 0G | Serves 6

      Ingredients:

      3 Lemongrass stalks

      6 Green teabags

      2 Tbsp Honey

      Ice

      6 Sprigs of mint, plus extra, to serve

      Directions

      Halve the lemongrass stalks lengthwise, then smash with the back of a knife (careful, now).

      Pop them in a pan, add 1.4l water, bring to a boil, reduce the heat and simmer for 5 mins.

      Take off the heat, add the tea bags and honey, and allow to brew for 5 mins.

      Strain into a jug and stir in 470ml of cold water. Serve over ice with mint. Zing.

      2. Rosemarie Pear Spritzer

      This pear variety is native to SA. Yay!

      Cals 169 | Fat 0G | Carbs 41G | Protein 0G | Serves 2

      Ingredients:

      65g Sugar

      1 Vanilla pod

      5 Cardamom pods

      2 Ripe Rosemarie pears

      6 Tbsp Apple cider vinegar

      Ice

      Sparkling water

      Directions:

      In a saucepan, bring the sugar, vanilla, cardamom and 125ml of water to a boil.

      Cut a few pear slices for garnish and roughly chop the rest; add to the pot.

      Reduce the heat and simmer for 10 mins, then let it stand for 30 mins.

      Strain, then stir in the apple cider vinegar. Pop in the fridge to cool.

      Line 2 glasses with the pear slices, add ice and divvy up the mixture. Top with sparkling water.

      3. Cherry Crush

      Cals 119 | Fat 0G | Carbs 30G | Protein 1G | Serves 6

      Ingredients:

      50g Sugar

      4 Cloves

      1 Star anise

      3cm Piece of ginger, sliced

      1l Cherry juice

      Crushed ice, to serve

      Directions:

      Pour 125ml water and the sugar into a saucepan.

      Stir in the cloves, star anise and the ginger, bringing gently to a boil.

      Reduce the heat and simmer (refrain from stirring) until the sugar dissolves – it should take about 3 to 4 mins.

      Once cool, strain the syrup into a jug and stir in the cherry juice. Fill your glasses with crushed ice and pour in your cocktail. Berry nice.

      4. Tangerine Sour

      Cals 74 | Fat 0.5G | Carbs 16G | Protein 2G | Serves 1

      Ingredients:

      125ml Naartjie juice (you’ll need about 6 naartjies) plus some peel to garnish

      1 tbsp Lemon juice

      1/2 tsp Real maple syrup

      1 tbsp Egg white

      3 Dashes orange bitters

      Ice

      Directions:

      Pop all the ingredients except the peel in a cocktail shaker and shake vigorously (see, that hen do cocktail-making class wasn’t a complete waste of time) for 1 min.

      Pour over ice and garnish with a sliver of naartjie peel. Voila.

      5. Green Mary

      Cals 75 | Fat 1G | Carbs 17G | Protein 2G | Serves 6

      Ingredients:

      225g Tomatillos, husked (Can’t find them? Use green tomatoes or unripe red tomatoes with a squeeze of lime)

      1 Cucumber, peeled and chopped

      4 Stalks celery, chopped

      50g Fresh coriander

      1 Jalapeño chilli, deseeded

      115ml Lime juice

      30g Fresh horseradish, squeezed of excess moisture

      2 Tbsp Peppadew brine

      1 tsp Green Tabasco

      ¼ tsp Salt

      ½ tsp Pepper

      Ice

      Celery, to garnish

      Pepperoncini or jalapeño, to garnish

      Aleppo pepper, to garnish

      Directions:

      Pop the tomatillos or tomatoes, cucumber, celery, coriander, jalapeño and lime juice in a blender and whizz until smooth (about 1 min). Strain through a medium-mesh sieve into a measuring jug, pressing to extract as much juice as possible.

      Next, whisk in the horseradish, Peppadew brine, hot sauce, salt and pepper.

      Serve over ice, garnished with celery and pepperoncini or jalapeño, in a glass rimmed with Aleppo pepper for max presentation points.

      READ MORE: 10 Healthy Summer Recipes You Can Make In Under 20 Minutes

      6. Guava Margarita

      Cals 78 | Fat 0G | Carbs 20G | Protein 1G | Serves 1

      Ingredients:

      Ice

      115g Guava nectar

      3 Tbsp Orange juice

      2 Tbsp Lime juice

      Salt

      Lime wedge, to garnish

      Directions:

      Fill a cocktail shaker with ice, then add the guava nectar and the juices and shake it like a Polaroid picture. Don’t have a cocktail shaker? Just chuck everything in a blender for a frozen version. (Don’t have a blender? Haai shame.)

      Strain into a salt-rimmed glass filled with ice. Serve with a slice of lime, as fancy as you like.

      7. Ginger Hibiscus Spritzer

      Cals 23 | Fat 0G | Carbs 6G | Protein 0G | Serves 8

      Ingredients:

      5cm Piece of ginger, sliced

      6 Tbsp Dried hibiscus flowers

      3 Tbsp Agave syrup

      Ice

      Sparkling water

      Directions:

      Bring, the ginger, hibiscus, agave and 240ml water to a boil, then lower heat and simmer for 5 mins.

      Remove from the heat and let it stand for 10 mins before straining into a jug and stirring in 480ml of cold water.

      Pour a few tablespoons into each glass and top with sparking water or PURA Soda Cranberry. It’s low in sugar, natural and colourant free.

      8. So-Cal Mule

      Sylvie Gabriele, owner of Love and Salt, in Los Angeles created this mocktail recipe that pairs best with fish. | Serves 1

      Ingredients:

      80ml sparkling lemonade

      60ml pear juice

      20ml fresh lime juice

      20ml maple syrup

      Directions:

      In a highball glass, combine limeade, juices, and maple syrup and stir.

      Add ice and garnish with a sprig of mint.

      9. Ginger Fizz

      This mocktail recipe created by Sylvie Gabriele pairs best with chicken. | Serves 1

      Ingredients:

      1/2 tsp grated ginger

      2 thin slices fresh mango

      60ml mango juice

      120ml ginger beer

      Directions:

      In a tall glass, muddle ginger and mango slices.

      Add mango juice and ginger beer and stir.

      Add ice and garnish with a slice of lime.

      10. Sparkling Tart Apple

      Another Sylvie Gabriele creation. This one pairs best with steak. | Serves 1

      Ingredients:

      150ml sparkling apple-grape juice

      1/2 tsp balsamic vinegar

      Directions:

      Pour juice into a wine glass and add vinegar.

      Garnish with a sprig of fresh rosemary.

      READ MORE: Try This Trendy And Delicious Vegetarian Orzo Pasta Recipe Now

      11. Lyre’s Penicillin

      A modern classic with warm, soothing flavours of honey, citrus, ginger, and Lyre’s American Malt.

      Ingredients:

      Directions:

      Shake briefly with ice.

      Strain over large ice cubes and serve in an old-fashioned glass.

      12. Lyre’s Amalfi Spritz

      A tall refreshing, slightly citrusy beverage is perfect for those warm summer nights.

      Ingredients:

      Directions:

      Add all ingredients in a glass.

      Stir and fill with fresh cubed ice.

      Serve in a large or stemless wine glass.

      13. Lyre’s Mojito

      What’s not to love about a classic mojito? Serve in a highball glass with a lime wheel and mint sprig.

      Ingredients:

      Directions:

      Add all ingredients into the glass.

      Fill with fresh ice cubes and stir.

      Add soda and garnish.

      Text: Jessie Van Amburg, Isobel Bridge and Trish Clasen | Photography: Chelsie Craig, Getty Images/iStockphoto | Food Styling: Rebecca Jurkevich More

    • 113 Shares

      in diet and nutrition

      5 Vegan Breakfast Recipes To Help You Ace Veganuary

      by

      Looking for plant-based recipes for Veganuary that are more inspiring than a banana smoothie? If you feel that your vegan breakfasts are getting samey-samey, shake things up with these nutrient-packed, filling recipes to fuel you for the day ahead.
      These vegan recipes are courtesy of healthy foodie Alice Liveing and appear in our bonus book special: Little Book Of Breakfasts: 33 Recipes To Energise You For The Day Ahead.
      1. Spicy butter beans on sourdough

      This vegan recipe can be made gluten-free too if you swap the bread for a gluten-free bread of your choice.

      Ingredients

      Glug of olive oil
      1 shallot, finely chopped
      small garlic clove, crushed
      1⁄2 tsp smoked paprika
      200g tin of butter beans, rinsed
      200g tin of chopped tomatoes
      salt and pepper
      1 slice of sourdough

      Method

      Add the olive oil to a saucepan, then throw in the shallot and garlic, along with half a tablespoon of water and the smoked paprika and leave to sweat for a few mins.
      Next, add the butter beans and chopped tomatoes and leave to simmer on a low heat for around 20 mins, seasoning as desired. While that’s doing its thing, toast the sourdough. Serve the beans on toast and dig in.

      2. Cinnamon oats with stewed apple

      We love powering up our oats with extra fruit, like bananas, berries and stone fruit. Think of this as a healthy apple crumble breakfast.

      Ingredients

      1 small apple, cut into chunks
      1 tsp ground cinnamon
      50g whole rolled oats
      1 tbsp chopped dates
      1 tsp mixed seeds
      almond milk, to cover

      Method

      Begin by throwing the apple chunks into a saucepan with two tablespoons of water, along with the cinnamon, and gently simmer with the lid on for 3 to 5 mins.
      Leave them until softened, then add the oats, dates, and seeds and cover with almond milk. Cook this through until gently simmering, then serve and tuck in.

      READ MORE: 14 Of The Best Vegan Protein Sources

      3. Smashed avocado and mushrooms with vegan pesto

      You can get ready-made vegan basil pest from Princess Pesto

      Ingredients 

      2 tbsp olive oil
      200g mushrooms, sliced
      1⁄2 avocado
      1 slice of sourdough, toasted
      1 tbsp pesto
      salt and pepper

      Method

      Begin by adding one tablespoon of olive oil to a frying pan, then fry the mushrooms until slightly browned and cooked through.
      Mash the avocado and spread it over the sourdough toast.
      Combine the pesto with the remainder of the olive oil, then place the mushrooms on top of the avocado toast, followed by a good drizzle of your pesto sauce. Season and chow down.

      READ MORE: How To Make A Vegan Bolognese… With A Twist

      4. Vegan strawberry smoothie bowl

      Freezing berries (and other fruit, like bananas, mango, melon, pineapple) is a great way to always have these nutrient-packed powerhouses at hand.

      Ingredients

      6 large strawberries
      65g oats
      200ml oat milk
      100g frozen raspberries
      3 large ice cubes
      desiccated coconut (optional)
      almond flakes (optional)

      Method

      This one’s nice and simple. Blitz all the smoothie ingredients (save for the coconut, almonds and one strawberry) in a blender, then pour into a bowl. Top with whatever you fancy – I like desiccated coconut and almond flakes for added crunch.

      READ MORE: Raw Vegan Dark Chocolate Tart Recipe
      5. Porridge with plum and pistachio

      Adding a scoop of vegan protein powder to your oats, smoothies or smoothie bowls helps keep you feeling fuller for longer.

      Ingredients

      1⁄2 tsp coconut butter or oil
      1 large plum, cut into thin wedges
      50g whole rolled oats
      200ml unsweetened almond milk
      1⁄2 tsp ground cinnamon
      1⁄2 scoop of vegan vanilla protein powder (or similar)
      15g pistachios, shelled
      1 tsp maple syrup

      Method

      Preheat the oven to 180°C, then line a baking tray with foil and lightly grease with coconut butter or oil.
      Arrange the plum wedges on the baking tray and roast in the oven for 15 mins or until softened, turning halfway through.
      Meanwhile, put the oats in a small saucepan over low heat, add the almond milk and cinnamon, then gently simmer for a few mins, stirring often. Stir in the protein powder and continue to cook for another few mins, adding an extra splash of milk if needed.
      Roughly chop the nuts or put them in a sandwich bag and give them a bash with a rolling pin. Serve the porridge in a bowl, top with the roasted plum pieces and nuts, and then drizzle with maple syrup.

      READ MORE: 4 Healthy Vegan Dinner Recipes Worth Making
      These recipes were originally extracted from Clean Eating Alice Eat Well Every Day (Harper Thorsons), photographs by Martin Poole. Visit Alice’s website for more healthy foodie inspo. More

    • 125 Shares

      in diet and nutrition

      Try This Trendy And Delicious Vegetarian Orzo Pasta Recipe Now

      by

      Have you been seeing orzo pasta all over your TikTok FYP or being used in Insta Reels everywhere and not quite sure what this new trendy ingredient is? Well, you’re in luck! We’re here to explain and then give you a recipe that will have you firmly on the orzo train in no time.

      What Is Orzo?

      It may look similar to rice but it definitely isn’t (and it definitely isn’t gluten-free either). Orzo is a thin, oval rice-shaped pasta. It is traditionally made with semolina flour which is a type of flour made from Durum wheat, but it can also be made of whole grain.

      READ MORE: 10 Healthy Summer Recipes You Can Make In Under 20 Minutes

      When you’re looking to buy orzo, as with any store-bought pasta, you want to find a quality brand that uses quality ingredients. We’re talking about a brand that uses semolina with higher protein content. Not only is it important to hit your #proteingoals, but this creates a sturdier pasta that is better to cook with and won’t leave you eating a mushy meal.

      Now that you know what it is, it’s time to find out what it tastes like with this recipe!

      READ MORE: 2 Delicious, Nutritious Side Dishes That Work With Almost Any Meal

      Orzo Pasta With Roasted Pumpkin, Red Onion, Feta & Almonds

      Serves 4 as a main course and 6-8 as a side dish

      This dish is as good served at room temperature as it is served warm. It can certainly be a vegetarian main course, but also as a side dish as part of a bigger spread, says Ilse van Der Merwe, the creator of this delish recipe and author of cookbook Simply Seasonal.

      But hey, don’t just stop there! If you’re wanting to get ahead, you can meal prep this on Sunday and portion it out for lunches throughout the week. The great thing about it being vegetarian is that it will keep for longer than a meat dish.

      Want to make it vegan? Lose the feta!

      READ MORE: You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce

      Ingredients

      ±500g Pumpkin, peeled and cubed

      3 Large red onions, sliced into slim wedges

      ±45ml Olive oil, plus extra salt and pepper, to taste

      500g Orzo pasta (or rosmarino or risoni)

      60–125ml Flaked almonds, lightly toasted in a dry pan

      2–3 Rounds feta cheese, crumbled

      Small bunch fresh Italian parsley, finely chopped

      Small bunch fresh mint, finely chopped (or basil or dill)

      Squeeze of fresh lemon juice, to taste

      Method

      Preheat the oven to 220°C. On a large baking sheet lined with baking paper, spread out the pumpkin and red onions, drizzle evenly with olive oil and season generously with salt and pepper. Roast for 25 minutes until tender and golden brown.

      In the meantime, bring a large pot of salted water to a boil. Cook the pasta for 7 minutes, then drain. Add a drizzle of olive oil to the pasta and stir to coat, then transfer the pasta to a large serving bowl, adding the roasted pumpkin and onions.

      Add the parsley, mint, feta and a squeeze of lemon juice, then season all over with salt and pepper and stir gently to mix well. Top with the toasted almonds and serve warm or at room temperature. More

    • 125 Shares

      in diet and nutrition

      Are Air Fryers Actually Healthy Or Am I Kidding Myself?

      by

      Healthy fried food that’s just as delicious as the real thing? This isn’t the stuff of legend. The air fryer is officially the go-to kitchen appliance of keto-dieters, Whole30 doers, and really anyone who is looking to enjoy healthier versions of crispy fries and chicken wings.

      The gadget, which “fries” food using a small amount of oil and hot air to dehydrate and cook to get a crispy texture, has boomed in popularity within the last few years—and it doesn’t appear to be dying down anytime soon.

      But is the hype really warranted? Are air fryers healthy? The experts have some thoughts.

      What is an air fryer exactly?

      Air fryers are countertop appliances that work like powerful, mini convection ovens. The inner chamber and suspended basket allow hot air to circulate around the food, causing it to cook, quickly, evenly, and to crispy perfection, says Dana Angelo White, registered dietician and author of the Healthy Air Fryer Cookbook. You can also place other properly sized dishes and pans inside for baking, she adds.

      Registered dietician Natalie Rizzo, says you can use an air fryer to replicate pretty much any traditionally fried food your heart desires. “You can use to it to create a crispy coating on anything you would normally fry, like french fries, chicken fingers, or veggies.”

      It can also be used to make a great nut or oat topping to add some crunch to roasted foods, she says. All you do is brush oil on the foods you’re about to fry and heat the device to the temperature you need. “It depends on what you’re cooking, but usually the 150- to 180-degree Celcius range is typical,” she says.

      READ MORE: Impress Everyone With This Simple Spinach And Ricotta Lasagne

      KambrookSmartlife Mechanical Air fryer, R1279

      So, are air fryers healthy?

      Air-frying is definitely healthier than a regular fryer, says Rizzo. By slashing the oil, you’re cutting a ton of calories and fat. The exact amount is hard to pinpoint because cooking preparations can vary by machine and by person, but you’re using a tablespoon of oil versus the whole bottle used in traditional deep-frying, says Rizzo.

      Plus, you can make a lot of veggie-heavy recipes taste just as satisfying as an order of fries, says White. “Some of my favourites are quinoa stuff peppers, sweet potato hash, asparagus wrapped with crispy prosciutto, and zucchini ribbons with fresh herbs,” she says. Yum!

      READ MORE: 2 Delicious, Nutritious Side Dishes That Work With Almost Any Meal

      Philips Essential Airfryer, R2499

      Are there any downsides to air-frying?

      It’s important to note that air-frying isn’t healthier than other non-frying cooking methods. (You’re still eating fried food, here.) “It makes things like chicken fingers and mozzarella sticks a little better for you, but they are still breaded, making them less healthy than eating grilled chicken or good old-fashioned cheese,” says Rizzo. You also might run the risk of eating bigger servings of foods that aren’t super nutritious (like fries) just because they’re made in a slightly healthier way than normal.

      Your best bet is to use the air fryer on occasion as a treat, but not daily. “I think it’s good to not go overboard on the air frying, and limit it to once a week,” says Rizzo.

      READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

      What are the best ways to use an air fryer?

      Of course, an air fryer is a great option for lighter chicken wings and French fries but it’s also ideal for making healthier versions of breaded fish, pizza, and even cakes, says White. “For best results, I suggest always preheating the machine before cooking and be sure to clean the machine well between each use. Crumbs can accumulate in the bottom of the unit, which can burn and smoke,” she says.

      You don’t always need a recipe. “I usually use my air fryer for from-scratch cooking, but I’ll occasionally put some easy convenience foods like bagged frozen sweet potato fries in the air fryer,” says White. “They come out so much better than baking them in the oven on a sheet pan.”

      Bottom line: Yes, air fryers help you prep classic fried foods in a healthier way. But it’s important to still eat air-fried foods in moderation to maintain a balanced diet.

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

    • 150 Shares

      in diet and nutrition

      What To Eat To Keep Your Gut Healthy And Your Skin Glowing

      by

      Here’s something new: it’s no longer bad manners to talk about what’s going on inside our tummies. Research now confirms that if we pay attention to the health of our gut, we can prevent breakouts, redness, dullness, inflammation and toxic build-up in our skin. Sounds good. But how can we improve gut health, fast?

      And what exactly is the connection between the gut and our skin? We ask the experts to shed some light on gut-healthy foods and supplements.

      READ MORE: “I Swapped My Regular Skincare Routine For A More Natural One — And The Results Were Surprising”

      Here, seven ways to keep your gut healthy and happy and your skin glowing…

      1. Eat a wide range of food

      Especially vegetables, fruit, seeds, legumes and fibre-rich carbohydrates to stimulate different strains of good bacteria.

      2. Get into fermented products

      Yoghurt, sauerkraut and kefir contain good bacteria lactobacilli, which help reduce the risk of disease.

      Choose a few fermented products and incorporate them into your day, or opt for a daily probiotic drink like Rawbiotics Daily, R97, from Faithful To Nature.

      3. Limit sweeteners

      Research shows artificial sweeteners increase blood sugar by stimulating the growth of unhealthy bacteria in the gut. Oof.

      READ MORE: Seriously Now, Is Alcohol Really THAT Bad For Your Sleep?

      4. Take a supplement

      Particularly when your skin is looking blah, a probiotic supplement ensures you’re giving your gut a healthy dose of live bacteria.

      Try Terra Nova Probiotic Complex, R397.50, from Faithful To Nature.

      5. Stock your plate with prebiotics

      Think artichokes, bananas, asparagus, oats and apples. These foods create a beneficial environment that allows good bacteria to grow instead of the bad stuff.

      6. Embrace whole grains

      With loads of fibre and beta-glucan, whole grains will encourage good bacteria to flourish.

      READ MORE: 21 Best Self-Care Gifts For Her That Go Way Beyond Face Masks

      7. Focus on polyphenols

      Plant compounds found in red wine, green tea, dark chocolate and olive oil, polyphenols help boost healthy bacterial growth.

      Try Cocoafair 95% Dark Chocolate, R57.99, from Faithful To Nature.

      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

    • 125 Shares

      in diet and nutrition

      Exactly How To Make The Perfect Pizza On The Braai

      by

      While we’re still on braai pies, why not experiment with even more with a braai pizza? This recipe can be made as healthy as you’d like. Skimp on the cheese and add extra flavour using spices and herbs to lower the kilojoule amount. You can make this even healthier by subbing white flour for something denser and more nutritious, like pea or chickpea flour. Plus, baking the dough on the braai comes close to that wood-fired oven effect, something a domestic oven will never achieve.
      Braai pizza: what you need

      1 packet instant yeast
      2½-3½ cups stone-ground white bread flour (like Eureka Mills)
      1 cup lukewarm water
      Pinch sugar
      2 tsp salt
      ¼ cup maize meal
      1 tbsp extra-virgin olive oil

      READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee
      For the topping

      400g tin whole tomatoes
      2 tbsp butter
      2 tbsp olive oil
      2 onions, sliced
      1 bag baby spinach leaves
      Half a lemon
      200g tub feta
      Black pepper
      Extra-virgin olive oil

      READ MORE: All The Things To Braai This Public Holiday If You’re Vegan
      Method

      In a large bowl, mix the yeast and sugar into the warm water and leave for 5 minutes. Stir in the oil. Add the maize meal, then stir in the flour. Tip the dough onto a floured surface and knead for 5 minutes. Wipe another large bowl with olive oil, add dough, cover and leave in a warm place to rise until it’s doubled in size (1-2 hours). Punch down the dough and leave it to rise for another 40 mins. Divide the dough into four balls and leave to rise for 45 minutes.
      While the dough is rising, prepare the topping: process the tomato in a food processor or with a hand-held blender until more or less smooth.
      Sauté the onion in the butter and olive oil (covered) over very low heat until golden and sweet (about 40 mins). Remove onions, add a little olive oil and cook spinach, tossing it around constantly until it’s bright green and wilted. Add a spritz of lemon juice, then chop finely.
      Prepare the coals but don’t separate them out to the sides; once the coals are at a relatively high heat, they’re ready. Turn a baking sheet upside down and brush with olive oil.
      On a floured board, roll out one of the balls of dough into a five-millimetre-thick circle. Place on the baking sheet and brush with oil. Slide the pizza base (off the baking sheet) onto the grid and cook for about a minute. It should be cooked underneath and when it begins to resemble a giant poppadom. Slide back onto the baking sheet and cook the side facing up, then repeat with the other rounds of dough. Let the coals die down until considerably cooler – around medium heat.
      Add the topping to the cooked side of the pizza: spread with a thin smear of tomato, add spinach and onions, crumble over feta and grind over pepper.
      Slide back onto the grid. Close the dome and cook for another 1 to 3 minutes. It’s ready when the base is crisp (but not burnt) and the cheese is just melting. Drizzle with extra-virgin olive oil and serve immediately. Repeat with the other bases.

      Makes 4 pizzas. Per 364g serving: 3051kJ, 29g fat (13g sat), 1 980mg sodium, 95g carbs, 6g fibre, 8g sugars, 23g protein.
      Try these 4 detox salads that are perfect for a weekend braai. Plus: This is the best alcohol to drink if you want to lose weight. More

    • 113 Shares

      in diet and nutrition

      Impress Everyone With This Simple Spinach And Ricotta Lasagne

      by

      The best advice for prolonging your youthful good looks: eat your veggies!Make this all-green spinach and ricotta lasagne or incorporate more green into your meat-sauce lasagne by adding three spinach layers and keeping the other two filled with bolognaise. Making your own lasagne means you’re more able to control the ingredients and therefore, keep your kilojoule intake lower than it would be with store-bought varieties packed with extra salt, sugar and fats.
      Remember: a good lasagne doesn’t go slip-sliding away but stands upright on your plate.
      Spinach And Ricotta Lasagne Recipe
      For the spinach and ricotta lasagne filling

      1 tbsp olive oil
      300g chard, washed, cored and sliced
      150g baby spinach leaves
      50g herbs (we used flatleaf parsley, winter savoury, one stick rosemary, sage, thyme and sweet rocket)
      150g ricotta
      1 tsp grated lemon zest
      Freshly ground nutmeg
      Sea salt flakes and freshly ground pepper

      READ MORE: 2 Delicious, Nutritious Side Dishes That Work With Almost Any Meal
      For the béchamel

      30g butter or plant-based margarine
      30g flour
      450ml low-fat milk, warmed
      24.5cm x 17cm lasagne dish

      READ MORE: 10 Healthy Summer Recipes You Can Make In Under 20 Minutes
      Method

      Heat the olive oil in a large pot over medium-high heat, add all the greens and cook for a few minutes, tossing constantly, until bright green and wilted. Place in a colander and use a bowl to press down on the greens and squeeze out every bit of liquid. Process in a food processor until smooth, seasoning with salt, pepper and nutmeg. Combine with the ricotta and lemon zest and set aside.
      In a small pot over medium heat, melt the butter until foaming, add the flour and cook, stirring until it smells biscuity. Gradually whisk in the milk until smooth. Bring to a boil, simmer for two minutes and season.
      Preheat the oven to 200°C.
      Bring a large pot of salted water to a boil, cook the lasagne sheets for one minute and set aside on a plate lined with a tea towel. To assemble the lasagne, spread two tablespoons of bechamel over the base of a 24.5cm x 17cm lasagne dish and cover it with two lasagne sheets (you’ll have to cut them to fit). Spread two to three forkfuls of the spinach mixture over the lasagne sheets and then drizzle over two tablespoons of béchamel. Continue until you have five layers, finishing with a layer of spinach drizzled with four tablespoons of béchamel.
      Bake for 20 minutes. Rest for 10 minutes. Cut into squares and serve with a drizzle of your finest extra-virgin olive oil.

      Serves 4. Per 363g serving: 1 965kJ, 17g fat (7g sat), 490mg sodium, 65g carbs, 14g fibre, 8g sugars, 23g protein.
      READ MORE: You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce  More