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      10 Healthy Snacks That Won’t Give You A Sugar Crash In 20 Minutes

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      Raise your hand if you ever ate a candy bar for a mid-day boost, only to experience a sugar high…followed by an immediate crash. Yup, it’s a nasty cycle.

      An alternative? Sugar-free snacks that help stabilise your blood sugar and wean you off your sweet tooth says Desiree Nielsen, a registered dietician.

      Whether you opt for sugar-free or no-sugar-added (aka only naturally occurring sugar) snacks is totally up to your dietary needs.

      But, when you go for a sugar-free snack to fuel your body, be sure the ingredient list reads like a recipe (no chemicals or artificial sweeteners), says Nielsen. Look for the word “unsweetened” on the label, and go for snacks that have a hefty dose of protein and fibre to further balance your blood sugar and boost your energy.

      And don’t be scared of fruit! “Naturally occurring sugars in moderate amounts, like whole fruit as opposed to fruit juice, are part of a healthy diet,” says Nielsen. She explains that whole foods contain fibre that slows down the rate at which your body accesses the sugars (warding off that dreaded afternoon slump—yay!).

      Need some ideas to get started? Try an RD-approved, sugar-free and no-sugar-added snack to fuel your body right.

      1. Apples dipped in almond butter

      Nothing beats this no-utensils-needed iconic snack. “It’s one of my faves,” says Nielsen, thanks to its plant-based protein content. Be sure to read the label and make sure no sugar has been added to the almond butter.

      Per medium apple: 95 calories, 0 g fat (1.5 g saturated), 25 g carbs, 19 g sugar, 2 mg sodium, 4 g fibre, 0.5 g protein

      Per 1 tbsp almond butter: 98 calories, 9 g fat (1 g saturated), 3 g carbs, 0 g sugar, 1 mg sodium, 2 g fibre, 3 g protein

      2. Dates stuffed with peanut butter

      Nielsen says this is the perfect no-sugar-added snack for anyone with a serious sweet tooth.

      Per date: 66 calories, 0 g fat (0 g saturated), 18 g carbs, 16 g sugar, 0 mg sodium, 2 g fibre, 0 g protein

      Per 1 tbsp peanut butter: 95 calories, 8 g fat (1 g saturated), 3.5 g carbs, 0.5 g sugar, 63 mg sodium, 1.5 g fibre, 4 g protein

      3. Sprouted grain toast with homemade chia jam

      To make the jam, Nielsen says to mash two and a half cups of thawed frozen raspberries and stir in two tablespoons of chia seeds. Let sit until the chia seeds plump and hydrate. The expansion of the chia seeds will help keep you fuller for longer.

      Per slice: 78 calories, 0 g fat (0 g saturated), 14 g carbs, 1 g sugar, 196 mg sodium, 2 g fibre, 5 g protein

      READ MORE: Sugar-Free Easter Eggs With A Collagen Boost

      4. Unsweetened coconut milk yoghurt

      For the healthiest dessert in the history of desserts (or, dessert for breakfast), Neilsen suggests pairing yoghurt with unsweetened cocoa and diced frozen cherries stirred in for extra antioxidants.

      Per 1-cup serving: 110 calories, 7 g fat (7 g saturated), 10 g carbs, 0 g sugar, 45 mg sodium, 3 g fibre, 0 g protein

      5. Flavoured almonds

      A handful of almonds is the poster child of healthy snacking. But Bonnie Taub-Dix, registered dietician, says the Blue Diamond gourmet variety is her new go-to. “They come in a variety of flavours,” she says. “They also provide protein and just the right crunch to keep you feeling satisfied.”

      Per 30-gram serving: 170 calories, 15 g fat (1 g saturated), 5 g carbs, 1 g sugar, 130 mg sodium, 3 g fibre, 6 g protein

      6. Toasted whole grain waffle with low-fat cottage cheese

      Like waffle à la mode—but healthier. For an added boost of antioxidants, Taub-Dix suggests adding cinnamon on top, a great sugar-free way to add flavour.

      Per waffle: 70 calories, 1 g fat (0 g saturated), 13.5 g carbs, 1.5 g sugar, 130 mg sodium, 1.5 g fibre, 2 g protein

      Per ½ cup cottage cheese: 81 calories, 1 g fat (1 g saturated), 3 g carbs, 3 g sugar, 459 mg sodium, 0 g fibre, 14 g protein

      READ MORE: This High-Protein Vegan Salad Will Leave You *So* Satisfied

      7. Almond butter on whole-grain bread

      Not an avo toast fan? This alternative is Taub-Dix’s way of sustaining blood sugar levels throughout the day. Use only half a banana to keep the natural sugars low.

      Per 1 tbsp almond butter: 98 calories, 9 g fat (1 g saturated), 3 g carbs, 0 g sugar, 1 mg sodium, 2 g fibre, 3 g protein

      Per slice: 69 calories, 1 g fat (0 g saturated), 11 g carbs, 1.5 g sugar, 99 mg sodium, 2 g fibre, 3 g protein

      8. Overnight oats with almond milk

      Overnight oats made with unsweetened vanilla Almond Breeze almond milk are a dietitian go-to. “I like to add frozen raspberries, chopped nuts and chia seeds to help it congeal a little more. It’s also high in protein so it’s a great way to start the day,” says Taub-Dix.

      Per ¼-cup oats: 150 calories, 2.5 g fat (0.5 g saturated), 27 g carbs, 1 g sugar, 0 mg sodium, 4 g fibre, 5 g protein

      9. Hummus

      Taub-Dix says her go-to partner for cut-up veggies—a food group most of us don’t get nearly enough of—is hummus. “It’s a good source of fibre and contains protein,” she says.

      Per 60-gram serving: 150 calories, 11 g fat (1.5 g saturated), 9 g carbs, 1 g sugar, 260 mg sodium, 3 g fibre, 3 g protein

      READ MORE: This Hot-Honey Broiled Pineapple Toast Recipe Will Crush Your Hunger

      10. Egg and Avocado Mash

      Taub-Dix recommends mixing one hard-boiled egg with one-fifth of a medium avocado for a protein-filled snack with plenty of heart-healthy fats.

      Per large egg: 72 calories, 5 g fat (1.5 g saturated), 0 g carbs, 71 mg sodium, 0 g sugar, 0 g fibre, 6 g protein.

      Per 1/5 of avocado: 45 calories, 4 g fat (0.5 g saturated), 2 g carbs, 2 mg sodium, 0 g sugar, 2 g fibre, 0.5 g protein.

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

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      Everyone Will Love These 3 Healthy Recipes For Ramadan

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      Refresh your dinner repertoire with these nutritious, healthy recipes during the month of Ramadan.

      Cariema Isaacs – South African cookbook author now based in Dubai – shares some of her favourite recipes from her book Spice Odyssey.

      “The best way to describe Cape Malay cuisine is possibly to say that we prefer our food well balanced when it comes to spices. Therefore our curries are also known to be spicy, but not fiery hot,” says Cariema.

      “My first lessons as a child helping my grandmother cook were about finding that balance. She maintained that our senses are meant to be awakened by the subtle flavours, which become pronounced with every bite. Thus, at a very early age, I understood the tastes derived from cumin and coriander, the pungency of fennel, cloves and star anise, and the piquancy of chilli powder, cayenne pepper and masala blends.”

      “The health benefits derived from spices are the true treasures… The warm saffron milk I drank at bedtime as a child, ushering me into a peaceful sleep; the concoction of turmeric and oil applied directly to the skin for my cuts and grazes; and the ginger-infused, honey tea given to me when my throat was sore.”

      Cariema also swears by ginger tea. “Ginger can promote perspiration, which can help lower body temperature – helpful when treating colds and flu. This process also helps the body get rid of toxins. Ginger tea can be made by adding a pinch of ground ginger to one cup boiling water and can help in the treatment of digestive disorders.”

      My Beloved Gobi Masala

      “I’ve always maintained that if I were ever to give up meat, I could happily survive on cauliflower. I happened upon this recipe during my visit to Mumbai and found a local restaurant in Dubai that makes a mean gobi masala. The sauce is really luscious and fragrant and perfect to have with Indian naan bread.”

      Cauliflower Spiced Curry

      Cariema Isaacs

      Course Main CourseCuisine Vegetarian

      Servings 4 servings

      2 tbsp vegetable oil2 medium onions, finely chopped8 fresh curry leaves2 tomatoes finely chopped4 cloves garlic finely crushed½ tsp garam masala1 tsp red chilli powder2 tsp ground coriander½ tsp turmeric½ tsp tandoori masala or biryani spice mix1 medium cauliflower cut into florets1 tsp salt2 tbsp chopped fresh coriander for garnishing
      Heat the oil in a medium-size saucepan on medium to high heat and immediately add the chopped onions and curry leaves to the pan.Sauté the onions for five to seven minutes, or until slightly golden.Add the chopped tomatoes and garlic and cook for about 10 minutes, or until the tomatoes have reduced to form a luscious sauce.Stir in all the spices.Stir in the cauliflower florets and salt and turn the heat down to medium. Simmer for about 15 minutes. Stir occasionally to make sure the cauliflower is well coated with the curry sauce.Do a last taste test, as the cauliflower might require additional salt. Serve hot, garnished with fresh coriander.

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

      Sanju’s Sri Lankan Beetroot Curry

      “Did you know that most households in Sri Lanka only use clay pots for cooking? According to my friend Sanju, using clay pots is known to be a healthier method of cooking and allows the dish to retain its purest form of flavour. I managed to bring home some cooking utensils after my visit to Sri Lanka, but my clay pot  is by far one of my most treasured finds.”

      Sri Lankan Beetroot Curry

      Cariema Isaacs

      Course Side DishCuisine Vegetarian

      Servings 4 servings

      4 medium beetroots1 tbsp coconut oil½ tsp brown mustard seeds½ tsp fenugreek seeds8 fresh curry leaves1 small red onion finely chopped2 green chillies slit lengthwise¼ tsp chilli powder1¼ tsp salt¼ cup water¼ cup coconut milk
      Peel and rinse the beetroot, then slice and cut them into thin strips. Set aside.Heat the coconut oil in a saucepan on medium heat and fry the mustard seeds and the fenugreek seeds, making sure they don’t overcook and burn.When the mustard seeds begin to pop, stir in the curry leaves, chopped onion and chillies.Reduce the heat to low and quickly stir in the chilli powder so that it does not burn.Stir in the beetroot strips, then add the salt. Pour in the water, cover the saucepan with a lid and cook the beetroot for about 10 minutes.Once the beetroot is ready (you can use a knife to test if it’s cooked or not – you don’t want it too hard, but equally not overly soft), stir in the coconut milk and cook for a further 10 minutes.Stir well, take the pan off the heat and serve with basmati rice.

      READ MORE: This Aubergine Curry Is The Ultimate Comfort Meal

      #mydubai Bowl

      “There is a hashtag that was introduced in Dubai a few years ago which aims to promote the vibrancy and diversity of this city. Soon the hashtag was accompanied by another hashtag, #mydubailife. As the hashtags suggest, it’s really about the things we so adore about our beautiful city and a life we have come to make here.”

      #MyDubai Bowl

      Cariema Isaacs

      Course LunchCuisine Vegetarian

      Servings 2 bowls

      2 small aubergines sliced about one-centimetre thick1 punnet cherry tomatoes halvedolive oil½ tsp dried oregano½ tsp dried mint1 cup cooked brown lentils1 cup canned chickpeas drained and rinsed¼ cup fresh flat-leaf parsley leaves only2 tbsp lemon juice freshly squeezed Sea salt flakes and freshly ground black pepper to taste2 cups mixed leafy greens2 tbsp pine nuts for garnishing2 tsp za’atar for garnishing2 lemon wedges for garnishingDressing¼ cup mint finely chopped and fresh 1 clove garlic crushed2 tbsp olive oil2 tbsp tahini paste2 tbsp water¼ cup lemon juice
      Preheat the oven grill.Meanwhile, arrange the aubergine slices and tomatoes on a baking tray lined with baking paper. Coat them with olive oil and sprinkle with the oregano and mint. Grill for about eight minutes, or until the aubergine flesh is light brown.Place the lentils and chickpeas in two separate mixing bowls. Add half the parsley to the lentils and the other half to the chickpeas.Drizzle one tablespoon lemon juice in each and season to taste with salt and pepper and then give it a good but gentle mix.Line two bowls with the leafy greens and arrange the aubergine slices and tomatoes on top. Add equal measures of the lentils and chickpeas.Scatter the pine nuts on top and toss gently. Sprinkle generously with the za’atar.Whisk together all the ingredients for the dressing and serve on the side, along with the lemon wedges. More

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      Super-Healthy Hot Cross Buns Recipe!

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      We’ve found the recipe ingredient that’s not only packed with nutrients, vitamins and minerals – it’s also easy for gluten-intolerants to digest. And did we mention these buns are dairy- and sugar-free too? Thank us later…

      And the ingredient is (drumroll)… Spelt. Here’s how to use it to elevate your hot cross buns:

      Spelt Hot Cross Buns Recipe

      Spelt Hot Cross Buns

      This hot cross buns recipe is not only packed with nutrients – it’s also easy for gluten-intolerants to digest and are dairy- and sugar-free.

      Course Dessert, Snack

      300g spelt flour2½ tbsp coconut-blossom nectar or agave syrup1 tsp quick yeast2 tsp mixed spice1½ tsp Himalayan salt
5 cardamom pods, crushed1 large free-range egg25g coconut oil150ml almond milk70g dried apricots, chopped50g dried currantsFor The Crosses50g spelt flour25g almond milk
      Mix the flour, nectar (or syrup), yeast, spice, salt and cardamom in
 a bowl. Separately, whisk the egg, coconut oil and almond milk together and slowly mix it into the flour. Fold in the apricots and currants until it becomes a dough.Allow the dough 
to rest for one hour in a warm spot until it has risen. Knead dough for five minutes. Cut into eight balls. Place on 
a lined tray and rest for 30 minutes.Preheat the oven to 180°C and start making the crosses. Mix together the flour and milk and roll the dough into sausages.Once the buns have risen, mix a little nectar or syrup with water and brush over the top of the buns and stick on the crosses. Bake the buns in the oven for about 15 minutes, until golden. Brush again with the sweetened water and serve warm or toasted.

      Keyword Easter

      The Perfect Pairing For A Long Weekend: More

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      Exactly How To Pick The Healthiest Muesli For Breakfast, Per Experts

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      If you’re wondering if there’s such a thing as the healthiest muesli for breakfast, wonder no further. We’ve spoken to the experts about how to use this breakfast delight in ways that won’t leave you hanging by 9:30.

      Is breakfast important anyway?

      Things we know: Jeremy Allen White is bae, exercise can do wonders and breakfast is important. If you don’t believe us on the last part, hear this: there’s a well-researched connection between people who regularly eat breakfast and their long-term physical well-being, along with their energy levels. To boot, health experts assert that skipping breakfast has been scientifically associated with an increase in various health conditions including heart disease, obesity, diabetes, high blood pressure and high cholesterol. To add insult to injury, some studies even suggest that skipping breakfast affects women more than it does men. But not everyone has the time for a full fry-up in the morning.

      READ MORE: Chew Slowly, Don’t Skip Breakfast And Eat 30 Plants A Week: 15 Easy Food Changes For 2024

      Is muesli healthy?

      Enter muesli: the breakfast champion that strikes a balance between taste and health benefits. Yet, a potential pitfall emerges when deciding on which box of deliciousness should be chosen: sugar. Yes, that sweet temptress that can transform our beloved morning staple from a wholesome delight into a sugary trap. “All muesli either contain sugar or honey as the second ingredient listed. Honey contains almost double the calorie content of sugar,” warns dietician Carey Seady.

      That’s important, since “the first ingredient makes up the biggest part of the product (by weight),” explains dietician Lindie Mosehuus. “Ideally, this first listed item should have the ability to be released slowly into the bloodstream, i.e. have a low glycaemic index (GI) and or be high fibre and or be a wholegrain ingredient.” But if your chosen muesli doesn’t have sugar or honey listed as a top ingredient, you’re setting yourself up for a meal that could be filling and nutritious. That’s because the bulk of muesli is made up of oats, which are naturally high in fibre and promote regular bowel movements, blood sugar stability, can lower cholesterol and help you to feel fuller for longer.

      READ MORE: Two-Ingredient Chocolate Mousse

      What should I look for when choosing a healthy muesli?

      Fibre, fibre, fibre, baby! Experts note that looking at the amount of fibre per 100g serving would be a good way to compare products. You want to aim for about 6g of fibre per 100g serving. When purchasing a box of muesli, Claudine Ryan, a Gqeberha-based dietician, suggests looking at the ingredient list to make sure that the basis (i.e., the first ingredient) consists of wholegrain carbohydrates like oats, wheat, barley, or rye as these are “rich in fibre, antioxidants, and B-vitamins,” she says. Additionally, look for a muesli with less than 5g of sugar per serving.

      How to make the healthiest muesli

      If you’re looking to bulk up the nutritional value of your muesli, there are tons of options. Boost your fibre by adding more fruit, up the protein content by mixing in some protein powder or add a healthy helping of protein-rich Greek yoghurt. You can also add extra fibre and protein by mixing in some chia seeds to your bowl. If you’re looking to boost your omega-3 intake, sprinkle in some walnuts, ground flaxseeds, or chia seeds, says Mosehuus.

      READ MORE: Your Ultimate Protein Pancake Recipe

      Healthy muesli picks

      These muesli picks have more fibre and less sugar, ticking the boxes for what constitutes a healthy breakfast choice.

      Woolworths Fruity Muesli

      Sally Ann Creed Bircher Muesli

      Vital Muesli

      Alpen Dark Choc Muesli

      Faithful To Nature Fruit, Nut & Seed Muesli

      Tia’s Real Granola

      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.

      Alexa Evans is an editorial intern at Women’s Health. She loves all things travel, nutrition and animals. Additionally, with an Honours degree in Psychology, Alexa is an empath who enjoys learning about the mind and exploring the mind-body connection, as well as helping others.   More

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

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      Smoothies are a great way to get a good dose of your five-a-day portions of vegetables and fruit. When you juice fruit, you remove the fibre and some other important nutrients, whereas a smoothie includes the whole fruit, just broken down. Choosing a smoothie over juice allows you to gain more of the benefits of the fruit – but eating the whole fruit remains the best option.

      Not all smoothies are created equal…

      It’s important to realise that not all smoothies are equal and even if a smoothie is loaded with fruit, it may still be very high in kilojoules and fat, depending on the ingredients. The kilojoule count could be as high as an average meal or even higher.

      “I usually try to make my own smoothies, so that I know what’s in them and if I get one at a store, I go for the smallest serving, fruit-based, with yoghurt instead of ice cream and not too many ingredients. Try to fit your smoothie into your daily plan. By this, I mean that if it replaces a meal, it should be nutritious enough and if you’re having it as a snack or drink with a meal, try to keep it skinnier.”
      Celeste Naude, dietitian

      Quick tip

      If you’re having your smoothie as a snack or adding it to a meal as a drink, think, “If I kept all the ingredients in this smoothie separate, would I eat all of them as a snack or in addition to the meal on my plate?” Remember, because it tends to be easier for us to drink and it takes less time, it’s effortless to glug down a smoothie.

      READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight

      Skinnier Smoothie Recipes

      Here are a few delicious skinnier smoothie ideas. Each recipe yields one portion and you should serve it ice cold.

      1. Tropical Twist Smoothie

      Tropical Twist Smoothie

      Celeste Naude

      Bursting with refreshing flavours and made from just three simple ingredients, it’s the ultimate sip of paradise.

      Course Breakfast, Snack

      Servings 1 serving

      2 large rings of chopped pineapple½ chopped mango175ml fat-free mixed fruit yoghurt

      Keyword Smoothie

      2. Quick Kiwi-berry

      Quick Kiwi-Berry Smoothie

      Celeste Naude

      Made with zesty kiwi fruit, juicy raspberries and chilled apple juice, it’s a vibrant burst of flavour designed for the woman on the move.

      Course Breakfast

      Servings 1 serving

      1 kiwi fruit peeled and sliced1 cup frozen raspberries100ml chilled apple juice 100%, unsweetened

      Keyword Smoothie

      3. Banana Blast Recipe

      Banana Blast Smoothie

      Celeste Naude

      Start your day with a nutritious punch, along with a boost of potassium and fibre.

      Course Breakfast, Snack

      Servings 1 serving

      1 medium banana sliced1 tbsp oats1 tsp honey200ml skimmed milk

      Keyword Smoothie

      4. Very Berry Smoothie

      Blueberries are renowned for their brain-boosting properties, while raspberries bring their fibre-rich goodness to the mix. This is a must-have!

      Very Berry Smoothie

      A super fresh berry blast that’ll have you coming back for more! Loaded with the goodness of blueberries and raspberries, this vibrant blend packs a punch of antioxidants and vitamins.

      Course Breakfast, Snack

      Servings 1 serving

      1 cup fresh blueberries1 cup frozen raspberries6 ice cubes1 tsp honey

      Keyword Smoothie

      5. Red and Yellow Rush Smoothie Recipe

      Red and Yellow Rush Smoothie

      Celeste Naude

      With its vibrant hues and tantalising appearance, you might mistake it for a cocktail – but don’t let its looks fool you! It’s packed with vitamin C and antioxidants.

      Course Breakfast, Snack

      Servings 1 serving

      10 frozen strawberries1 medium banana sliced1 medium orangeice cubes
      Take 10 frozen strawberries and one medium-sliced banana and blend into a paste. Add a few ice cubes and the juice of one medium orange and blend until the ice is crushed. Serve immediately.

      Keyword Smoothie

      6. Peaches and Cream Smoothie

      Peaches and Cream Smoothie

      Celeste Naude

      Course Breakfast, Drinks

      Servings 1 serving

      1 large peach peeled and chopped175ml fat-free peach yoghurt1 tbsp oat bran
      Blend the chopped peach with yoghurt and oat bran.Serve, garnished with a peach slice.

      Keyword Smoothie

      More smoothie recipes: More

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      Sugar-Free Easter Eggs With A Collagen Boost

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      As Easter hops closer, it’s hard to resist the siren call of those colourful displays packed with Easter eggs and chocolate galore at every turn in the stores. But let’s be real, the aftermath of indulging can sometimes leave us feeling less than our best and we find ourselves battling with chocolate hangovers.

      Introducing our latest obsession: collagen-tahini-filled chocolate eggs. They’re a healthier twist on traditional Easter eggs and the best part? You can whip them up ahead of time, so you’re all set for that long weekend ahead.

      Let’s Make These Sugar-Free Easter Eggs

      Easter Egg With Collagen-Tahini Filling

      The Harvest Table

      A delicious sugar-free treat made with a collagen-tahini filling to give you that extra healthy boost this Easter. Store in an airtight container in the fridge/freezer for several weeks.

      Course DessertCuisine South African

      Filling¼ cup tahini1 tbsp maple syrup1 tbsp melted coconut oil1 tsp vanilla extract1 tbsp The Harvest Table collagen 5 tbsp almond flourChocolate Shells ¾ slab of any sugar-free chocolate1 tsp coconut oil
      Whisk the filling ingredients (tahini, maple syrup, coconut oil, vanilla extract, collagen and flour) together. Put the mixture in the fridge for a few minutes while melting the chocolate.Melt chocolate and coconut oil over the stove or microwave (check regularly and mix) on low heat. Transfer the chocolate to a mould, lining only the base, then pop it in the fridge to set for a few minutes.Form mini dough balls and press down into the chocolate mould. Pour the remaining chocolate over the top until it’s level.Place back in the freezer for 5 minutes to harden.Gently pop out of the mould and dust with edible glitter (optional).

      Keyword chocolate, Easter

      Shop These Pantry Picks For A Healthy Easter Spread

      Our friends over at The Harvest Table have handpicked a selection of treats that are not only insanely delicious but will satisfy your cravings and keep you and your loved ones feeling nourished.

      Nova Dark Chocolate Slab

      Satisfy the chocolate enthusiasts at your table with Nova’s Milk Chocolate Slabs. This chocolate has only pure ingredients with no MSG or artificial colourants. Don’t mind if we do (wink).

      Ohmega Chocolate Almond butter

      Spread the Easter cheer with OhMega Chocolate Almond butter. This preservative-free, sugar-free and salt-free delight offers a decadent and healthy choice that’s wholesome AND delicious. 

      Enrich your Sunday Lunch with Funky Ouma’s range of tasty salts, spices and seasonings. Infused with pure goodness, these culinary delights are sure to make your family mealtime unforgettable. Salted caramels, anyone?

      Chamain is the Online Editor of Women’s Health. Explorer by heart, a creative thinker by day and a coffee addict, always. My hobbies include hiking, drawing, painting, photography, cooking and *recently* running. More

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      You Need To Try This Easy Air Fryer Milk Tart Recipe ASAP

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      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: Two-Ingredient Chocolate Mousse

      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 minutes minsCook Time 1 hour 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.

      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

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      Two-Ingredient Chocolate Mousse

      by

      Butternut squash holds a special place in the seasonal menu, whether blitzed into velvety soups, tossed in salads, or simmered in a curry. But have you ever considered using it in a chocolate mousse? Unorthodox as it may seem, this recipe harnesses the hearty vegetable to craft a decadently dense chocolate mousse that is both delightful and effortlessly prepared. A stroke of culinary ingenuity? We certainly believe so.

      Butternut Benefits

      Opting for butternut squash over high-fat ingredients like butter and cream yields a dessert that not only satisfies the sweet tooth but also contributes to your well-being, steering clear of unhealthy oils and excessive sugar. High in vitamins A and C, butternut squash promotes good eye health and helps to give you that glowing skin we all crave. Furthermore, its fibre-rich composition aids in digestion, correlating with an improved immune system and even mental well-being. You could say we all need one of these yummy chocolate pots. 

      Healthy Chocolate Mousse

      Chloe Morgan

      A dense, rich chocolate mousse that’s super delicious and easy to make!

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

      Course Dessert

      Servings 3 servings

      1 Blender1 Saucepan
      300g butternut squash, roughly chopped 150g dark chocolate, melted
      In a medium saucepan, add the butternut squash and cover with water. Place over a medium heat and simmer for 10 minutes or until tender and cooked through. Drain and leave the excess water to evaporate for 5 minutes. Add the butternut squash to a blender along with the melted chocolate, blitz until smooth. Spoon into glasses and refrigerate for 1-2 hours or until set. To serve, sprinkle with cocoa. 

      Keyword butternut, mousse

      This article by Chloe Morgan was first published on Women’s Health UK. More