diet and nutrition

Sometimes, the hardest time to stay on track with healthy eating is in-between meals. Make snack time healthy with this oat protein balls snack recipe. They’re easy to make and can be prepared during loadshedding. Grab one for your lunchbox or before race day for a little oomph.

Oat Protein Balls

Ingredients 

1 cup whole rolled oats

2/3 cup coconut flakes

½ cup peanut butter

½ cup chia seeds

½ cup cocoa nibs

1/3 cup honey or maple syrup

3 tablespoons coconut oil

½ teaspoon vanilla powder

Method

Mix everything together in a medium bowl.

Chill for 45 minutes.

Roll the mixture into balls and enjoy.

Store in the fridge.

Looking for more protein recipes?

Loadshedding? Try this no-bake Caramel Cream Cheese Balls recipe

Supercharge your morning with this Protein Berry Porridge recipe

A breakfast staple, try one of the 26 Protein Pancakes recipes

Add To Cart

Lifestyle Food Oats Rolled

R49 at Dis-chem

Coconut Flakes 250 g

R59 at Woolworths

ButtaNutt Peanut Butter

R34 at Faithful to Nature

Nature’s Choice Maple Syrup

R185 at Faithful to Nature

Vanilla Powder

R78 at Woolworths

Faithful to Nature Chia Seeds

R79 at 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

Hydration is key, so it stands to reason that you chug tons of water all day, right? Wrong. While maximising your water intake is important, you can also take in foods with high water content. Per one study, it’s not just hydration that’s a boon when eating your water. “In the last years, several investigations have suggested that water intake and retention could have important implications for both weight management and body composition,” the authors note. The study found that there’s a positive correlation between having a healthy body composition and adequate water intake. “The improvement of water intake and water balance could be useful for overweight and obesity prevention,” the study says.

If you’re looking at upping your water intake, look to foods with high water content. Not only do these deliver an extra dose of nutrients and electrolytes, they’ll go a long way toward getting more water in your system. Plus, chugging bottle upon bottle of water isn’t for all of us. Here, the foods with high water content.

Cucumber

Ok, this one is obvious. Cucumber is so great in green juices because it’s mostly water and contains only 8 calories in a 52g serving. They’re also high in nutrients like vitamin K, potassium and magnesium. Cucumber sandwich, anyone?

Strawberries

91% of the weight of a strawberry is made of water. Plus, they’re incredibly high in vitamin C, folate and manganese. Eat them as they are, or blend them up and add to smoothies (even more water).

Tomatoes

These juicy red dudes are far more than just tart goodness. Not only are they high in vitamin C and lycopene (key for good oral health, bone health, and blood pressure), but they’re over 90% water. Eat cherry tomatoes as they are, or add them to your meals, roasted and flavoured with garlic. Yum.

Cauliflower

100 grams of cauliflower gets you more than 59 ml of water (that’s more than half!), as well as 3 grams of fibre. Not only is cauliflower the new low-carb darling (clutch for low-carb pizza bases, cauli rice and more), but it’s also home to a variety of nutrients.

Cottage cheese

Surprise, surprise! Not only is cottage cheese an amazing source of protein and healthy fats, but about 80% of its weight is also water. Stock up on this and spread over crackers, sandwiches or eat it with cucumber as a snack.

Plain yoghurt

Standing at 75% water, plain yoghurt also delivers important nutrients like calcium, potassium and protein. It’s also clutch at reducing your hunger pangs, because of its high water and protein content.

Broths

Since broths are just savoury bowls of water, it’s about 92% water, but depending on what you put in it, a broth can become a super-hydrating and healing meal. Consider boosting your broth with chilli, ginger and garlic for its anti-inflammatory properties. Also, drinking broth regularly won’t only fill you up but could also help your weight loss since it’s so low in calories.

Watermelon

Not only is this a low-calorie summer staple, but it’s also nutrient-dense, containing vitamin C, vitamin A, magnesium and lycopene. It’s also about 92% water, so blend it up and drink fresh watermelon juice to stay hydrated. More

South Africans just can’t get enough of hoovering up the white stuff for a boost of energy, but while we know that sugar (what else would we be talking about?) can be detrimental to your teeth, waistline and gut, little attention is paid to the knock-on effects that can pose for your vital organs.

South Africans are estimated to consume up to 24 teaspoons of sugar per day—double the daily WHO recommendation.

According to the International Journal of Environmental Research and Public Health report:

Excess sugar intake, from sugar added to food products and especially sugar-sweetened beverages (SSBs), is considered a major contributor to excess weight and obesity in adults and children [1,2]. Excess weight and obesity are associated with the steady rise of non-communicable diseases (NCDs) such as cardiovascular disease (CVD), type 2 diabetes, and various cancers.

Local Ingredients We Recommend

Ideal for baking and cooking, we’ve sourced a few local products to elevate your recipe.

Nomu Cocoa Powder

Buttanutt 100% Peanut Butter

70 % Cocoa Dark Chocolate Drops 200 g

Here are 3 delish recipes to help you reduce your sugar intake:

Double-Chocolate Zucchini Bread

All the sweet notes with hidden veggies. Let’s bake!

Course Dessert

Servings 12 people

2 cups white whole-wheat flour 225g1/4 cup cocoa powder 25g2 tbsp ground flaxseeds1/2 tsp baking soda1/2 tsp baking powder1 1/4 tsp ground cinnamon1/2 tsp ground nutmeg1/2 tsp salt1/2 cup plain Greek yoghurt 118ml1/3 cup coconut sugar 48g1/3 cup mild olive oil or canola oil 59ml1/4 cup maple syrup 59ml2 large eggs1 1/2 tsp vanilla extract2 cups grated zucchini 250g1/3 cup dark chocolate chips 60g
Preheat oven to 180°C. Coat a 23 x 13cm loaf pan or a 20cm x 20cm baking pan with cooking spray. Set aside. Sift the flour, cocoa powder, baking soda, baking powder, cinnamon, nutmeg and salt into a large bowl.In another bowl, whisk together the coconut sugar, oil, yoghurt, maple syrup, eggs and extract. Add the wet ingredients to the flour mixture and stir until just combined (with a few traces of flour still present). Add the zucchini and chocolate chips and stir to combine.Spoon the batter into the prepared baking pan and flatten the top with a rubber spatula. Bake until a toothpick inserted into the centre of the bread comes out clean, about 45 minutes for a loaf pan and 30 minutes for a 20cm x 20cm baking pan. Cool in the pan for 10 minutes. Run a knife around the edges of the pan and invert onto a cooling rack. Wrap leftovers tightly and store at room temperature for up to four days.

Keyword chocolate

High-Protein Chicken Salad

High in protein and a great option to meal prep for your family.

Course Salad

Servings 6 people

450g cooked chicken breast or rotisserie chicken, shredded  about 4 cups shredded1/2 cup diced red onion about 1/2 medium red onion or 60g1/2 cup diced apple about 1/2 small apple or 75g100g quartered or halved grapes 2/3 cup165g plain 2% fat Greek yoghurt 2/3 cup2 tbsp  freshly squeezed lemon juice, or more, to taste1/2 tsp garlic powderSalt and pepper, to taste12 slices slices of whole grain bread6 medium lettuce leaves
In a large bowl, combine shredded chicken, red onion, apple, grapes, Greek yoghurt, lemon juice, garlic powder, salt and pepper. Mix until well combined.Using a 3/4 cup measuring scoop, portion out the chicken salad. Serve with a lettuce leaf and 2 slices of whole grain bread.

Keyword chicken, salad

5-Ingredient Chocolate Peanut Butter Cups

Ideal for that 3pm slum. These easy to make peanut butter cups are simply delicioys.

85g  all-natural peanut butter, or nut butter of your choice 1/3 cup1 tbsp plain or vanilla collagen peptide powder1 1/2 tsp honey1 tsp vanilla extract255g 70% dark chocolate, chopped
Line a 12-well muffin tin with paper liners and set aside In a small bowl combine the peanut butter, collagen powder, honey and vanilla, stirring until smooth. Set aside in the fridgePlace the chocolate in a microwave-safe bowl and heat on 60% power in 1-minute increments, stirring between cooking times, until all the chocolate has melted, or 3–4 minutes. Alternatively, melt the chocolate in a metal bowl set over a pot with a few centimetres of simmering water on the stove, stirring until smooth. (Be sure not to get any steam or water in the chocolate or it will seize.)Spoon about 1 tsp of the chocolate into the paper liners, spreading the chocolate to the edges. Using a 1/2 tsp measure, put a heaping spoonful of the peanut butter mixture in the centre of each muffin cup. Spoon the remaining chocolate over the peanut butter, about 2 tsp per muffin cup.Refrigerate until the chocolate is set, about 4 hours.Remove the peanut butter cups (still in their liners) from the muffin tin and store in the fridge in an airtight container for up to two weeks.

You can also read about What Happens When You Stop Eating Sugar, According To Nutritionists

The post 3 Delicious Recipes To Help Slash Your Sugar Intake And Boost Your Heart Health appeared first on Women’s Health. More

From fizzy celebratory toasts to flavoursome meal pairings, it’s only right that we honour the accompaniment to so many of our cherished rituals. After rigorous testing (tough job), WH editors and wine experts bring you the best wines of 2023.

The Best Wines Of 2023 For Summer Feels

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Best White

La Vierge Jezebelle Chardonnay

Funky and fresh, it’ll trick your friends into thinking you hand-selected it after acing the vino course at Le Cordon Bleu. Hell, it might even convert ‘I-don’t-like-white-wine’-ers.

Prettiest Bottle

Gerard Bertrand Cote des Roses

Not since college have booze bottles doubled as décor – until this. Wine today, vase tomorrow, it’s the ideal hostess gift or centrepiece for a gathering with friends and family.

Best Rosé

Hidden Valley Wines Hidden Treasure

Doesn’t matter who you are or what season it is, this never-not-cool bottle, containing hints of delicious candy floss, is a damn classic.

Best Bubbles

Lubanzi Rosé Bubbles NV

A highly gluggable cherry berry explosion that pairs well with that raise you busted your ass for. Chug away, you superstar.

Best Orange

Intellego Elementis

Yes, the goddess Chenin Blanc comes in this sexy hue. You: in a cozzie, new sunnies, and sipping a glass of this till further notice.

Best Canapé Pairing

FAT bastard The Golden Reserve

Summer red? Sure! This cabernet sauvignon / merlot blend has flavours of dark berry fruit and plum that pair well with canapés.

Best For Christmas Leftovers

Botanica Mary Delany Pinot Noir

This cherry and strawberry Pinot is the yin to your salty leftover turkey and stuffing yang. Because opposites do, in fact, attract. A hot take, and you’ll probs agree.

Best For Summer Braais

Leopard’s Leap Pinotage

Mostly due to its super-delish hints of pomegranate and raspberry sherbet. Sipped from a Solo cup, it’s summer sun in a glass.

Best For New Year’s Eve

Villa Esposto Muscat D’Alexandrie

This is quite literally liquid dessert and guaranteed to help you end the year (or any night) on a good note. Expect honey, fruity dessert wine goodness.

READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’

The Best Wines Of 2023 For General Excellence

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Best Red

Paul Cluver Village Pinot Noir

When you need a solid hug substitute, this goes-with-everything Pinot Noir tastes like ripe plums, roasted spices and calling your mom.

Best Low-ABV

Spier 5.5% Chenin Blanc

Oh hey, it’s the answer to having super fun times and still waking up before noon. It tastes like tropical fruit, sunshine, and festivity sans hangover, of course.

Best Organic

Reyneke Organic Sauvignon Blanc

When that one friend who shops only at Wellness Warehouse swings by, pour them this. It’s a Sauvy B babe that’s just complex enough to leave you intrigued.

Best Canned

Buffelsfontein Wyntjie Steen 2022

This fruity sip that looks like the Tin Man but tastes sweet like Dorothy won’t spill in your backpack. It’s perfect for picnics or B.Y.O.B braais with friends and family.

Best Boxed

Two Oceans Sauvignon Blanc

Pour a glass before a date, another on pasta night and a couple more when you want to escape to a beachside villa without leaving your couch. This is a classic for a reason.

Best Under R65

Alvi’s Drift Signature Chenin Blanc

Alvi’s Drift is that friend you know you can call up anytime and they’ll be there to make the day that much sweeter – always reliable, always incredible, never disappointing.

Best Under R130

Babylon’s Peak The Wedge Wines Grenache 2018

She’s low budget, but honestly, her blackberry and mocha notes demand a Lake Como boat ride and diamonds.

Best Find It Anywhere

Haute Cabrière Pierre Jourdan Tranquille

Whether you’re on a grocery run or being snobby in a local wine shop, you can always grab this vibrant classic.

Best Vegan

Van Loveren Four Cousins Skinny Red Wine Box

What, your vegan wine doesn’t come in a bag-in-a-box? It’s time to become a papsak princess. Extra points for lower alc and kJs.

READ MORE: 13 Simple Mocktails To Make This Year

The Best Wines Of 2023 For Situational Drinks

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Best For Roomie Skinder Sessions

Sparkling Pinot Noir Rosé 2022

Nothing beats popping a beautiful bottle with your girls. And because shit-talking requires much fizzy, pinot-based fuel, this is an ideal third wheel for laughter-filled catch-ups.

Best For Getting In Your Feels

Hillcrest Estate Malbec

Christmas spices and dense dark berries will leave you wistful for holidays past. Best paired with a bubble bath followed by your fave comfort romcom.

Best For That Time Of The Month

Hartenberg Merlot Malbec

Science says red wine actually helps alleviate cramps. So pour yourself a glass, grab that hot water bottle and cheers the scientists who figured that one out.

Best For Girls’ Night

Da Luca Prosecco DOC

It’s high time to retire the “white or red?” table debate. They’re both flat. Grab this affordable bubbly instead and celebrate the women and mashed potatoes before ye.

Best For Office Parties

De Grendel Merlot

Small talk with your colleagues on a Thursday night? Enter this Merlot that’s still not as heavy as that awks convo with Sally from accounts you’ll never forget.

Best For Series Binges

Piekenierskloof Cinsault

The easy-drinking sipper you need while knee-deep in the drama of The Wife or Blood & Water. Enjoy with your fave salty snack (we like this local recipe).

Best For Sunday Scaries

Constantia Uitsig Natura Vista 2019

This full-bodied white blend is school night safe and has flavours of sweet melon and soft lime. Basically, it’s like doing yoga but yummier.

Best For A Veggie Braai With Family

Aaldering Estate Pinotage 2020

The raspberry, cherry and earthy flavours will pair perfectly with the smoky char of whatever delish veggie treat you’re braaing. No ribs or chops necessary.

Best For A Celebratory Splurge

Ken Forrester Dirty Little Secret Three

Want to splurge for a momentous occasion? The cellar exclusive wine will age beautifully for at least 10 years. This natural beauty makes a great wedding gift.

Kelleigh Korevaar

Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More

Can you imagine starting the day without a cup of coffee? Neither can we. As we deal with meetings (IRL or zoom), load shedding, water shedding, petrol prices, exercising, self-love, just general worries – the lure and comfort of a warm mug has reached essential status. Locally, sales skyrocketed with more and more consumers wanting to zhoosh up their at-home coffee experiences. You know what type of coffee you like to order (hey, it’s personal!), but to help you make one better than your local kwoffee shop we got perk-up pointers ahead of the most popular coffee brews.

1. Filter Coffee

Ratio is key when making classic drip. Lusayo Mpande, senior barista at Sharon’s Café in trendy Woodstock, Cape Town, helps you master any mug . What this means: Add 7.5g coffee and heat around 125ml water per cup. Heat to 86°C-90°C. Pour 60-80ml water evenly over your coffee. Wait 30 secs for the coffee to inflate. Pour the rest of the water using the same circular motion. Total infusion time should not exceed 4 mins.

2. French Press

Lusayo Mpande  says add 7-8g coffee to the pot. Pour 200ml hot water (the water temp should be juuust below boiling to extract the best flavour). Wait 3-4 minutes before plunging slowly. Overachiever? Use a timer. Add ground beans to the bottom of the press, then hot water. Stir at 30 sec, 1 min 30 sec, and 2 min 30 sec. Reattach lid after each swirl. At 3 min 30 sec, plunge and serve. Perfection. 

3. Instant Coffee

Coffee companies are upgrading this once – bland buys you can sip on the go – or really, whenever you need a fix. But how do you make a good instant cup? To begin with, we suggest pre-heating your cup with boiling water to ensure your coffee stays warmer for longer. For the perfect flavour: a ratio of 2g (roughly one heaped teaspoon) of instant coffee granules for every 200ml of hot water.  How hot should the water be? Like French pressing, water needs to be at not boiling temperature to ensure it doesn’t burn the granules. Try boiling the kettle and waiting a minute for it to cool, or you can cut the boil short by turning the kettle off just before it starts bubbling.

READ MORE: How Much Coffee Is Too Much Coffee? Here’s What Experts And Studies Say

BEST COFFEE MAKERS 

There are so many on the market right now. And whether you’re looking for coffee at the touch of a button or want to try something barista-like, we’ve pinpointed our faves right now and how they work.

BREVILLE AROMA STYLE COFFEE 

This coffee maker allows you to make a fresh brew automatically. We mean that you can pre-programme your machine so that you can wake up to a fresh brew in the morning. Score!

WHY WE LOVE IT

Brews 12 cups of hot coffee in 10 minutes

You can program it to automatically brew coffee at a later time within a 24-hour period.

BPA-free materials and dishwasher-safe parts

BODUM POUR-OVER COFFEE MAKER

We are all about pretty things.. and this maker is just giving that. Looks aside, this innovative, fuss-free filter coffee maker is simple to use and gives you control over your cup of coffee. All you need is filter coffee grounds, hot water, four minutes and a little Bodum magic.

WHY WE LOVE IT

Comes with a permanent filter – which means saving money on those filters.

The glass is made from non-porous material that doesn’t absorb taste or aroma

Our inner lazy-girl love that it is easy to use and easy to clean

BODUM CHAMBORD FRENCH PRESS

Like all Bodum French press coffee makers, the Chambord is made with hardened borosilicate glass which is dishwasher safe.  Plus it can keep your coffee warmer for longer.

WHY WE LOVE IT

It’s dishwasher safe – score!

Available in four different sizes

Has a chrome-plated steel frame and lid – fancy!

NESPRESSO CITIZ W/MILK BLACK BUNDLE

Okay, okay, this one is a bit pricey. But hear us out. Citiz coffee machine is designed to appeal to both Nespresso lovers and fans of modern design. It’s a fusion of the latest technology and retro-modern design.

WHY WE LOVE IT

This coffee maker has an aeroccino, which helps you create milk-based coffee recipes at the touch of a button

It’s compact and aesthetic AF

Comes with an assortment of 14 Nespresso capsules

READ MORE: Cold Brew Vs Iced Coffee: What’s The Difference?

COPPER BRASS STOVETOP COFFEE POT

This pot is for coffee drinkers who like strong coffee that’s quick and easy to make. These particular pots are handmade in Greece. The body features a traditional copper, hammered finish with an engraved design for extra traditional flare; the handle is made of brass.

WHY WE LOVE IT

You can make it extra tasty by adding spices during brewing

We love how this is an all-rounder… it can heat other liquids

You can store this baby easily 

MAGEFESA KENIA NOIR COFFEE MAKER 

This is a stovetop coffee maker that produces a dark brew that’s comparable to espresso. You can use freshly ground beans which are steamed via the built-in chimney system to deliver the perfect pot.

WHY WE LOVE IT

No need for an oven mitt – it has cool touch handles

With this guy, your cuppa brews relatively quickly

It’s a dream when you don’t have to buy filters – this maker doesn’t require any

Cold Brew Coffee Maker

You only need to pour coffee granules and ice cubes, leaving the rest of the time. This machine has an adjustable dripper that enables accurate control of the speed of ice water drops so you can control the time and the flavour according to your preference.

WHY WE LOVE IT

Zero expertise to make your own cold coffee.

Stainless steel strainer is easy to clean

Has an adjustable knob to help with water flow More

Whether it’s a Monday, following a weekend of errands, or it’s just been a long week, sometimes the urge to get creative in the kitchen goes MIA. That’s why this tinned tuna recipe is great — minimal prep, maximum nutrition and flavour. Talk about #BowlGoals…

“This is definitely a workday lunch solution waiting to happen. Make it in a lunchbox like this: potatoes, beans, tomatoes first, then herb thickener. Top with tuna mix, then the lettuce and a whole egg. If you do it in this order, the lettuce will stay crisp,” explains Lucy Tweed, creator of this recipe and author of Every Night Of The Week.

READ MORE: 3 No-Cook Lunch Recipes You Can Make During Load Shedding

What To Do Instead Of Spending Hours In The Kitchen Tonight

This recipe is so quick and easy, you can devote the time you would’ve spent preparing dinner (and lunch) to get mindful instead. Research has found that 30 minutes of meditation a day is enough to stave off anxiety and depression.

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

Tinned Tuna Nicoise Salad Recipe

Whether it’s a Monday, following a weekend of errands, or it’s just been a long week, sometimes the urge to get creative in the kitchen goes MIA. That’s why this tinned tuna recipe is great — minimal prep, maximum nutrition and flavour. Talk about #BowlGoals…“This is definitely a workday lunch solution waiting to happen. Make it in a lunchbox like this: potatoes, beans, tomatoes first, then herb thickener. Top with tuna mix, then the lettuce and a whole egg. If you do it in this order, the lettuce will stay crisp,” explains Lucy Tweed, creator of this recipe.

Prep Time 10 minsCook Time 7 mins

Course SaladCuisine French

Servings 4 people

1 Pot1 Salad Bowl
3 Tbsp Herb thickenerTuna Mix2 185g tins tuna in oil, drained3 Tbsp Flat-leaf parsley, chopped3-4 Tbsp Gherkins pickled with dill, chopped2 Tbsp Red onion, finely chopped2 tsp 2 tsp Baby capers, chopped3 Tbsp Dill, chopped1 Tbsp Olive oil1 Tbsp Lemon juiceSea salt and freshly ground black pepperSalad8 Baby potatoes, boiled in very salty water until tender, then sliced250 grams Green beans, tails trimmed, blanched4 Whole Tomatoes, sliced4 Boiled eggs, peeled and halved lengthways2 Baby cos lettuces, trimmed, washed and quartered
Boil your eggs and potatoes. 7-minute eggs work well at sea level; add a minute or 2 if you’re on the Highveld (seriously, altitude impacts your boiled eggs). Drain, cool and peel eggs; slice eggs and potatoes.For the tuna mix, combine all the ingredients in a bowl.Same for the salad ingredients.Divide the salad and tuna mix among four bowls and drizzle with the herb thickener.

Keyword fish, healthy, salad

Kelleigh Korevaar

Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More

Air-fryers and South Africans go together like peanut butter and jam. And while you’re probably used to making crispy sweet potato fries or delicious chicken schnitzels, we’ve bet you’ve never tried making a milk tart. Well, that’s all about to change with this milk tart recipe.

3 Air-Fryer Essentials Recommended By Us

Living by myself, an air-fryer like this has completely replaced my oven. I use it every day!

The most difficult part about using an air-fryer? The clean up process, of course. Not any more.

If you’re just thinking of getting into air-fryer cooking, you can’t go wrong with one like this.

READ MORE: This South African Vegetarian Recipe Makes The Perfect Movie Night Snack

This milk tart recipe comes to you straight from The South African Air Fryer Cookbook by Louis Holst. This cookbook features mouth-watering local favourites like bobotie, apricot snoek with sweet potato, boerewors with chakalaka, paptert, and malva pudding. This essential collection of scrumptious South African recipes will help you make the most of your air fryer, make life a little easier and dinner time a lot tastier. Order it while you’re waiting for your milk tart to cool and thank us later when you’re nailing the SA recipes with ease.

Air-fryer Milk Tart Recipe

Here’s the air-fryer version of South Africa’s favourite tea-time treat.

Prep Time 30 minsCook Time 1 hr

Course DessertCuisine South African

Servings 8

1 air-fryer1 15cm pie tin
1 roll Ready-made shortcrust pastryFilling600 ml Full-cream milk 2 Cinnamon sticks6 Cardamom pods100 ml Castor sugar (90g)65 ml Cake flour (35g)20 ml Cornflour1 pinch Salt45 ml Butter (40g)3 Eggs, large5 ml Vanilla essenceGround cinnamon or cinnamon sugar, to serve
Grease a 15cm pie tin. Unroll the pastry onto a lightly floured surface and roll out lightly so it is a little thinner. Cut out a circle to line the pie tin, and large enough to allow a little excess pastry to hang over the sides slightly. Place the pastry into the pie dish and prick the base a few times with a fork. Refrigerate for 30 minutes.Preheat the air fryer to 160 °C. Put the pie tin into the basket and cook for 15-20 minutes or until the pastry is firm and a light golden colour. Remove from the air fryer and cool. Use a sharp serrated knife to trim off the excess pastry to leave a neat edge.For the filling, heat the milk with the cinnamon sticks and cardamom pods. In a bowl, stir the sugar, flour, cornflour and a pinch of salt together and set aside. Bring the milk to the boil, then reduce the heat and add the sugar and flour mixture, whisking well to prevent lumps. Cook, stirring, for 10 minutes until thickened. Remove the cinnamon sticks and cardamom pods. Add the butter. Whisk in the eggs and vanilla.Pour the filling into the prepared crust and cook in the preheated air fryer at 160 °C for 25-30 minutes or until the filling is set, but still slightly wobbly. Set aside to cool.Refrigerate until ready to serve. Serve sprinkled with cinnamon or cinnamon sugar.

Keyword dessert

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

“Every comfort food dish in every country ultimately comes down to carbs’ n’ sauce,” says Lucy Tweed, author of cookbook Every Night Of The Week. And this Shandong Chicken recipe has this in spades.

But beyond the carbs n’ sauce you’ll also need protein. Luckily, it doesn’t matter what size chicken you choose so go with what you have, but Lucy tends to veer towards 1.2 kg that she prepares herself. And if you’re up for it, you’ll be doing that too.

“I like to think that appreciating the food we eat extends beyond simply knowing an ingredient to the handling of it (although I grew up on a working farm so I have had the benefit of experience from a young age). But if it’s not for you, just ask your butcher to do this for you,” says Lucy.

READ MORE: Umm, These Vegan Pizzas Might Even Taste Better Than The Real Thing

Make The Most Of Your Meal Prep

Whether you decide to handle the chicken yourself or you get your butcher to do it for you, we’re going to help you make the most of your meal prep.

Play one of these podcasts while your chicken cooks in the oven — and learn some mindful strategies while finishing off your meal. Master chef or mindful chef?

The Happiness Lab with Dr. Laurie Santos

The Happiness Lab with Dr. Laurie Santos offers science-based strategies for enhancing happiness and wellbeing. Their “Burnout and How to Avoid It” episode is 39 minutes long; just in time to hear your oven timer go off!

Unlocking Us with Brené Brown

This podcast is for anyone who wants to become more self-aware and silence their negative self-talk. Check out the 35-minute episode “Brené with Karen Walrond on Accessing Joy and Finding Connection in the Midst of Struggle.”

On Purpose with Jay Shetty Podcast

This podcast features interviews with some of the most insightful people in the world. “Gwyneth Paltrow Interviews Jay Shetty ON: Daily Actions to Build Life-Changing Habits & Training Your Mind to Break Old Patterns” is a must-hear!

READ MORE: The Flavourful Chicken Club Salad Recipe You Need In Your Life Right Now

Shandong Chicken Recipe

“Every comfort food dish in every country ultimately comes down to carbs’ n’ sauce,” says Lucy Tweed, author of cookbook Every Night of the Week and creator of this recipe. And beyond the carbs n’ sauce you’ll also need protein; it doesn’t matter what size chicken you choose, but Lucy tends to veer towards 1.2 kg.

Prep Time 15 minsCook Time 45 mins

Course Main CourseCuisine Chinese

Servings 6 people

1 Saucepan1 Deep Baking Dish1 Frying Pan
1 Whole Chicken, spine removed and pressed flat* you can ask your butcher to do this for youSauce125 ml Soy sauce3 Tbsp Honey5 cm Knob of ginger, peeled and left whole3 Whole Spring onions, white parts roughly chopped, green tops reserved for garnish1 Whole Onion, quartered3 Tbsp Chinese black vinegar1 Tbsp Chilli bean paste1 Tbsp Chicken stock powderNoodles2 Tbsp Olive oil2 Bunches Water spinach, cut into 10cm pieces6 Whole Garlic cloves, sliced500 gram Fresh rice noodles (or use dry noodles cooked according to the packet instructions)1 Tbsp Sesame oil
Preheat the oven to 200°C.Finely slice the green spring onion tops lengthways or on a very sharp angle and put in a glass of iced water so they curl up. Completely unnecessary when it comes to flavour but such a fun accessory.Warm all the sauce ingredients in a saucepan with 125ml water.Put the chicken in a deep baking dish lined with baking paper and pour the sauce over the top.Place in the oven for 45 minutes (and put on a podcast). Lucy puts a piece of foil over hers at about 25 minutes because the skin can really take that self tan look too far! Not tight, just literally rest the foil on the top. Untucked.While that’s happening, get the noodles ready. In a large frying pan over medium heat, add the oil and cook the spinach and garlic slivers until the garlic just starts to brown. You can use ordinary spinach as a substitute but it isn’t as silky in texture.Add the rice noodles and 3 tablespoons water to loosen them. Toss this well and dress with the sesame oil.Cut the chicken into pieces to serve. (The hardest bit is the thigh bone but you can leave this part whole if you like. Everything else you can snip at the joint.)Slice the now candied ginger to serve on top, along with the curly green tops of the spring onions.

Keyword chicken, dinner, healthy More