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    12 Foods That Will Make Your Period Cramps So Much More Bearable, According To RDs

    You usually have a general idea of when your period is coming. You may have been tracking it with an app to get to know your monthly cycle better and you know what to expect: bloating, cravings, and menstrual cramps. The pain can range from being mildly uncomfortable to downright debilitating. One way to soothe the ache: foods that help with period cramps.

    Why do some women get period cramps while others don’t? It all comes down to a type of chemical in your body called prostaglandins. This hormone-like substance can trigger the uterine muscles to contract during your period, according to the Mayo Clinic. Higher levels of prostaglandins are associated with more severe cramps.

    That said, multiple factors can affect how much pain your period causes, “including how heavily a woman bleeds, how tight her cervix is, how inflamed her system is, and her perception of pain,” says Wendie Trubow, MD, an ob-gyn.

    The good news is that certain foods can help ease cramps. Okay, they won’t make the discomfort go away directly, but they may have an impact on the body processes and hormones that lead to period cramps.

    Some pro tips on a relatively pain-free period: Avoid processed foods, get enough sleep, manage stress, and take supplements such as methylated B vitamins, which support hormonal balance, says Dr Trubow. To get the most out of these practices, do them over the entire course of the month, not just during your period.

    If you get really bad cramps, you may want to put down that bag of chips or pint of ice cream even when the cravings hit. Here are 12 foods that’ll help you feel better throughout your cycle.

    1) Avocados

    Avocados contain omega-3 fatty acids and magnesium, both of which may help reduce period cramps, says Alli Magier, the founder of Well by Alli. “Omega-3 fatty acids lower inflammation and help prevent excess prostaglandin production,” she explains. Magnesium, known as “nature’s relaxant,” can also help ease smooth muscle and lower the production of prostaglandins.

    2) Chamomile Tea

    Chamomile tea contains anti-inflammatory compounds and can help reduce pain by inhibiting certain enzymes known to cause pain, says Magier.

    Note that chamomile tea works best when you have it before the pain starts (so a few days before your period), according to a 2019 article published in the Journal of Pharmacopuncture.

    3) Cruciferous Vegetables

    Estrogen dominance and poor estrogen detoxification can contribute to endometriosis and dysmenorrhea (a.k.a. painful period cramps), says Morgan Goodstadt, the founder of Good Nutrition. “Broccoli and Brussels sprouts contain antioxidants and nutrients that help the liver detoxify excess estrogen. They are also high-fibre foods, which support estrogen clearance and elimination through the bowels,” she adds.

    Staying regular, which these veggies could help with, is super important for moving excess estrogen out of the body and supporting your gut too.

    4) Fermented Foods

    Fermented foods such as kefir, kimchi, kombucha, pickled vegetables, sauerkraut, and yoghurt contain probiotics that help keep your gut healthy, says Magier, which is important for estrogen balance and period pain. The good bacteria from fermented foods can balance your gut microbiome and regulate estrogen metabolism and elimination.

    In addition, low calcium intake can increase muscle contractions and cramping, so add fermented dairy to your diet for max relief.

    5) Salmon

    Prostaglandins are primarily made from omega-6 fatty acids, which are naturally inflammatory, says Goodstadt. “For optimal health, we want to consume a good ratio of omega-3 to omega-6 fatty acids,” she says. One way to do that? Consuming lots of omega-3-rich foods like salmon and sardines. (Yum!)

    6) Flaxseeds

    Flaxseeds are one of Goodstadt’s all-time favourite foods for hormone health in general. “Not only are they a great source of fibre and healthy omega-3 fats, but they also contain compounds called lignans, which can bind to and detoxify excess estrogen,” she says.

    7) Ginger

    Ginger can lower the intensity of period cramps and pain, a 2019 study published in the Journal of Obstetrics & Gynecology Science found. It has potent anti-inflammatory properties. It also helps soothe the stomach and reduce nausea, another common PMS symptom. Enjoy it as a spice in a dish or add slices to a steaming mug of tea!

    8) Leafy Green Vegetables

    Spinach and Swiss chard are full of anti-inflammatory compounds, fibre, manganese, and vitamin E, per Magier. “Adequate fibre intake is important for reducing PMS symptoms because it helps keep the gut microbiome healthy and supports normal estrogen metabolism,” she says. Vitamin E can tone down prostaglandin production, and low manganese levels are associated with more severe pain during menstruation.

    9) Almonds, Cashews, And Walnuts

    Nuts are a healthy source of minerals and unsaturated fats, explains Magier. In particular, walnuts are great sources of anti-inflammatory omega-3 fatty acids, which can help lower prostaglandin production and combat period cramps. Almonds and cashews pack a ton of magnesium, which is associated with less period pain.

    10) Peppermint Tea

    Peppermint contains the active ingredient menthol, which has been shown to relieve pain. It can reduce the duration and severity of pain associated with periods, a 2016 study published in the Iranian Journal of Nursing and Midwifery Research showed.

    11) Pumpkin Seeds

    “Pumpkin seeds are one of my favourite high-magnesium foods, making them excellent for reducing period cramps,” says Goodstadt.

    12) Turmeric

    Turmeric contains a compound called curcumin, which has powerful anti-inflammatory properties and is also a hormone modulator and pain reliever. It has been found to address some of the root causes of period pain, including estrogen dominance and endometriosis, per a 2020 study published in the International Journal of Molecular Medicine. More

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    Ignite Your Culinary Journey: Unleash the Art of Cooking with B-well

    Are you ready to unleash your inner chef and transform ordinary meals into extraordinary culinary delights? Look no further than B-well, your trusted companion in the kitchen. With a diverse range of oils, B-well empowers you to take your cooking skills to new heights.

    B-well Canola Oil

    Locally produced B-well Canola Oil is a versatile and reliable choice for all your cooking needs made GMO (not genetically modified)-free. B-well Canola Oil is naturally cholesterol free, low in saturated fat and very high in Omega-3. The light and neutral flavour makes it an ideal companion for sautéing, frying, or baking. Elevate your favourite recipes with the smooth and consistent performance of B-well Canola Oil. B-well Canola Oil is endorsed by CANSA (Cancer Association South Africa) as well as approved by the Heart & Stroke Foundation South Africa. This is a cooking oil that cares for your well-being.

    B-well Extra Virgin Olive and Canola Oil

    For those who crave a touch of richness, B-well Extra Virgin Olive and Canola oil is a game-changer. With its versatility being perfect for use at all temperatures, whether sizzling in the frying pan or being drizzled over salads, B-well Blended Canola and Olive Oil is your perfect partner in the kitchen creating a delightful depth to your dishes.

    B-well Extra Virgin Olive Oil

    Made from 100% olive oil and crafted from carefully selected olives and cold-pressed to perfection, B-well Extra Virgin Olive Oil brings a distinctive character to your culinary creations. Being an extra virgin oil, B-well Extra Virgin Olive Oil contains all the goodness naturally found in olives, which together with its high monounsaturated fat content, makes it a smart choice. B-well Extra Virgin Olive Oil is a smart choice.

    B-well Cooking Oil

    Lastly, B-well Cooking Olive Oil is your secret weapon for achieving perfect results in high-temperature cooking. With its high smoke point or the versatile functionality, B-well Cooking Olive Oil is the ideal oil for cooking exceptional dishes. Whether you’re frying up crispy delights or roasting a succulent chicken, this specially formulated oil ensures consistent performance and delectable flavours.

    Unlock your culinary potential with B-well and indulge in the art of cooking. From everyday meals to special occasions, B-well oils are designed to inspire and delight. Explore the range of flavours, experiment with new recipes, and let your creativity soar in the kitchen.

    Ready, steady, cook!

    B-well Canola & Olive Blend

    B-Well Canola Oil

    B-well Extra Virgin Olive Oil 1l

    Visit to learn more about B-well. More

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    Energy fizzling? Ignite your energy with Nutri-B!

    Keeping up with life’s demands can get stressful, wouldn’t it be nice if you could give yourself a quick boost of energy when you need it most?

    Nutri-B Energy fizzies are your ticket to the vitality boost you’ve been looking for, providing an instant energy boost that will revitalise your mind and body, and get you through even the most hectic of days. That’s thanks to the B-complex vitamins packed into every effervescent to protect you from the effects of everyday stress while sustaining natural energy (without leaving you crashing or feeling the slump at the end of the day). Nutri-B Energy contains Theanine, a non-sedating amino acid with possible anti-anxiety effects. Combined with taurine, which is an amino acid that scientists believe may improve heart function, plus zinc & vitamin C to protect cells against oxidative stress in the body and support immunity, Nutri-B Energy fizzies are a great way to boost energy and supplement good health.

    Feel the FIZZ of Nutri-B’s great-tasting Energy fizzies in sugar-free Orange or Tropical flavour that are sure to make your tastebuds dance while giving you enhanced mental focus, improved physical stamina and vitality, and reduced fatigue. The best part is that they contain a zero-calorie artificial sweetener, so you don’t have to compromise your health and fitness goals while enjoying a fizzy pick-me-up! For anyone who wants to make the most of every day and level up, Vitaforce Nutri-B Energy is just what you need to power through and make it happen. Nutri-B energy is suitable for adults and children 14 years and older and it is suitable for vegans and vegetarians. May the Vitaforce be with you. More

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    Why Drinking Diet Coke Won’t Help You Lose Weight

    Picture the scene: lunch has come and gone and, in offices across the land, Tupperware once home to prepped-ahead sweet potato, chickpeas and spinach lie empty. The sweet craving-fuelled temptation to attack a brownie is oh-so-real. But rather than blow a few hundred calories on a handful, women nationwide reach instead for so-called ‘guilt-free’ cans of chemically sweetened diet Coke.

    Are they ill-advised self-saboteurs for following healthy, totally ‘grammable meals with a diet fizzy drink? Perhaps – which makes it all the more tricky to admit I am one of them. A health editor who knows her nutrition – and should know better – but can’t get enough of the stuff.

    Another is Georgia Scarr. Glance at her Instagram and you’ll see all the healthy-girl hallmarks.

    Bird’s-eye view of eggs atop kale and roasted vegetables? Check. One lithe, toned body contorted into impressive yoga positions? Check again. But one lifestyle ritual that doesn’t make the edit is her diet cola habit.

    ‘I have a sweet tooth, but I don’t make a habit of eating junk food or sugary snacks,’ she says. ‘I monitor my calories, and I want them to be filled with something more nutritious than sugar. So if I can get that sweet taste via a calorie-free fizzy drink, that is kind of a win/win.’

    The enduring appeal of calorie-free fizzy pop might jar with the current ‘it’s a lifestyle, not a diet’ healthy eating zeitgeist. But Jane Ogden, professor of health psychology at the University of Surrey and author of The Psychology of Eating, isn’t surprised.

    ‘So-called “diet” drinks still appeal because, though people may package it as “eating well” or “looking after yourself”, many of us are essentially still dieting.’ And while our goals are more rippling abs than thigh gap, she is right in that the majority of us want to keep our body fat low.

    The problem with diet drinks

    ‘The word “diet” carries powerful connotations of being lean, healthy and in control,‘ Professor Ogden adds. ‘So while we continue to aspire to those things, “diet” labelling will draw us in – even if we’d rather not admit it.’ Put in those terms our fondness for diet drinks doesn’t seem so outdated.

    But are diet drinks actually helpful when you’re trying to get – and stay – lean? Bosses at Slimming World appear to think so.

    The organisation (offering weight loss help) classifies diet colas as a ‘free’ food – along with water and green vegetables – meaning that its members don’t have to track the amount they consume.

    But when you take a look at the evidence, this permissive attitude to drinks sweetened with chemicals such as sucralose and aspartame could be unhelpful.

    In one study, published in the American Journal of Clinical Nutrition, scientists found that participants who drank one litre of a diet fizzy drink daily gained 1.5kg after six months. The group who drank full-sugar soft drinks gained 10kg, so the diet option had less of an effect. But, if researchers were adding zero calories and zero sugar into their daily diets, why did the participants gain any?

    As it stands, there is no evidence-based answer. But Robert Lustig, professor of endocrinology at the University of California and leading anti-sugar campaigner, has a possible explanation. Essentially, that consuming artificial sweeteners can significantly alter your biochemistry and predispose you to gain fat.

    Insulin and weight gain: the link

    ‘The diet soft drink group gained weight not because they were increasing their calories, but because they increased their levels of insulin,’ he says. Made in the pancreas, insulin is a hormone that allows your body to use sugar (or glucose) from carbohydrates in the food you eat for energy – or store it for future use. ‘The more insulin you have in your blood, the more calories you will store as fat,’ adds Professor Lustig. ‘So anything that makes your insulin go up will make you gain weight.’

    Because they don’t contain any actual sugar, artificially sweetened drinks shouldn’t spike insulin. But in one study in the journal Diabetes Care, researchers split their study participants in two groups and supplied half with a diet soft drink. They then tested their glucose and insulin levels afterwards. They found 20% more insulin in the blood of those who had drunk the fake sugary drinks.

    Why? It’s all down to the fact that the body is primed to detect sweetness. So, when something sweet hits your tongue, specific receptors send messages throughout your system.

    ‘First, they send a message to the brain to say that sugar is coming. Then the brain sends a message to the pancreas telling it to expect the sugar, so it prepares to release insulin,’ explains Professor Lustig.

    But when you drink an artificially sweetened drink? The sugar never comes and the pancreas sends out the message that you need to seek out more glucose.

    Sugar vs sweeteners: What does the science say?

    Yasmin, 25, drinks several cans of diet cola weekly to help her stick to a ‘no-sugar lifestyle’.

    ‘I eat healthy fats through things like almonds and avocado – and I don’t count calories. I love having a can of diet cola because it means I can have the sweet taste without consuming any actual sugar.’

    Yasmin is confident that she will be keeping to her method. She’s down 12kg, wearing jeans for the first time in years. And she’s hitting the gym for strength and cardio sessions four times a week. ‘If these drinks help me stick to a plan that is definitely working for me, I don’t see it as a problem with it.’

    And yet, Professor Lustig warns that Yasmin may be making life hard for herself.

    ‘Drinking artificially sweetened drinks when you’re not eating actual sugar is self-defeating,’ he says. ‘The point of a “no-sugar lifestyle” is to de-sensitise yourself to sweet foods. But if you are regularly consuming sugar-free fizzy drinks then you are re-sensitising yourself daily.’

    Indeed, researchers at the University of Sydney found that adding artificial sweeteners to the diets of rats and flies resulted in an ‘imbalance in sweetness and energy’.

    After the brain realised it had the sweet taste without the dense calorie load it was expecting, it sent signals encouraging the animals to eat more – so it could reap the energy it had anticipated.

    ’What’s more, consuming the sweetener regularly actually increased the intensity of the natural sugary taste,’ says study author Dr Greg Neely. ‘So this increased the overall motivation of the animals to eat more.’ But, as before, more research – in humans – is needed.

    Beyond weight loss, are diet fizzy drinks healthy?

    There is still much we don’t know about how artificial sweeteners are linked to disease risk, too.

    While a recent study did show that people who drank diet drinks had an increased chance of developing cancer or strokes, lead author Dr Matthew Pase cautions that this is early observational research – so it is impossible to tease apart cause and effect.

    As for the claims that sweeteners such as aspartame could be cancer-causing? ‘The balance of evidence is that artificial sweeteners are safe for us to eat,’ says clinical dietitian Rick Miller.

    ‘Some small experiments on mice demonstrated a link between aspartame and the growth of cancerous tumours – but it is not clear if we can directly relate these results to humans.’

    Miller’s message for us habitual drinkers: don’t freak out, but do cut down – on all colas, be they ‘diet’ or full-sugar.

    ‘Regular and diet varieties contain phosphoric acid, which research suggests can reduce bone mineral density,’ he says.

    How to quit diet coke and other fizzy drinks

    Ready to consciously uncouple with your fizzy vice? Follow these three R’s.

    1/ Recognise

    ‘Next time you’re craving a fizzy diet drink, think about the context in which you drink it. Do you really want what is in the can or, instead, do you just want some fresh air – or some time to pause?’ says Ogden.

    Nail that, and you’ll be more able to see what you need – and one step closer to getting it.

    2/ Remember

    Think of your parting ways with artificially sweetened soft drinks like that break-up with your ex who you knew wasn’t good for you.

    ‘You’ll feel like you’re missing something, but it is not because you don’t have something that you need – you were fine before,’ says Ogden. ‘You feel like this because you created a space for something and it’s not there anymore.’

    3/ Replace

    That space needs filling will something else, but don’t expect tap water to effectively plug the gap.

    ‘Brew a herbal tea, or infuse a jug of water with chopped cucumber and mint,’ suggests Miller.

    Or, you know, have a snack. Something with essential antioxidant vitamins, fill-you-up healthy fats and sustaining fibre. which if you’re getting hungry between meals, you probably need.

    And let’s be clear – a stress fracture caused by weak bones is going to have a more detrimental impact to your aesthetic and athletic goals than a few mini chocolate brownies.

    Still, I can’t promise that I will have developed a willpower of steel and won’t have had a sneaky sip of my old poison by the time you have read this.

    But if I do choose to crack open a can, it certainly won’t be done mindlessly. Because, while a part of me may still be bought into the zero-sugar, zero-calorie promise, there is a big chance that my body is not.

    This article was first published in More

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    3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat

    There’s no denying that the humble and nutrient-rich egg is a favourite among breakfast lovers everywhere. Fortunately, there are lots of egg-cellent ways to make yours. Whisk into action with everything you need to know about eggs and then try these low-carb breakfast recipes from local chef Scott Parker’s cookbook End Your Carb Confusion.

    What Do The Words On My Egg Carton Mean?


    This indicates that the omega-3s in the eggs come from chickens fed with fatty acid-rich feed. It gives each egg a hearty boost – about seven to 10 times the amount in an ordinary egg!


    This means hens are corralled inside a barn instead of cages — though the amount of space allotted is not regulated, so there is a chance they’re packed in like sardines.


    While no government-sanctioned definition exists, it may indicate the hens were humanely raised — sometimes in open fields where they can walk freely and forage.


    These chickens are given some access to the outdoors but it’s not clear how much space they have — could be acres or the tiniest of plots.

    READ MORE: 10 Of The Best Healthy Cereals To Eat For Breakfast Right Now

    Certified Humane

    Seen this label on your carton? It means hens have space to roam and access to high-quality feed — a third-party organisation audits farms to confirm the certification. Sweet!

    Certified Organic

    These eggs come from uncaged hens that have access to the outdoors. No chemicals or antibiotic products are allowed with organic production.

    How Can I Make The Perfect Eggs Every Single Time?


    Bring a pot of water to a boil. Once it’s boiling, use a slotted spoon to gently lower the eggs in. Cook 6 minutes for runny yolks, 7 minutes for jammy and 11 minutes for hard. Transfer eggs into ice water and let them rest until the shells are cold to the touch. They can be peeled and eaten, or refrigerated in their shells for up to one week.


    Runny over easy, here we come! Heat a non-stick pan on medium-low, with a bit of oil lightly coating the bottom. Crack eggs and cook until bottom is set, about 1 minute, then slide a spatula under the egg and, with a quick flip, turn it over (don’t lift too high or you might break the yolk); cook until whites are set, 15 to 30 seconds more.


    Low is the way to go. Heat oil or butter in a 25cm non-stick skillet on medium-low. Whisk together eggs, salt and pepper, then add that to the pan and cook, stirring often with a spatula until eggs are beginning to set. Once the eggs are nearly there, add toppings — cheese, cooked veggies, herbs and tender greens.

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

    Perfect Poach

    Fill a large, deep saucepan with about 20cm of water; your pan needs to be deep enough for the egg to create a teardrop shape when placed in it. Bring the water to a gentle simmer over medium heat. Add a generous pinch of salt and a splash of white wine vinegar or white vinegar. Crack each egg into a ramekin or small bowl, to make sure it looks good and there’s no shell in it. Stir the water somewhat vigorously to create a small whirlpool and slide an egg gently into the centre. For large eggs, cook for 2 minutes 30 seconds for soft poached eggs or 4 minutes for firmer poached eggs. Use a slotted spoon to remove the finished eggs and drain them on paper towels.

    Tip: Use fresh eggs when poaching. If you use older ones, the yolks will not stay in the middle and they will overcook before the whites have cooked.

    What Can I Do To Avoid Getting Eggshells In My Meal?

    According to a study by Glasgow University, the surest way to ensure a fragment-free white and yolk is actually with a knife. How, you ask? Hold the egg in the palm of your hand and break across its equator using a palette knife. This splits the shell cleanly while minimising cracking.

    Why Are My Egg Yolks Sometimes Different Colours?

    That’s actually influenced by the hen’s diet. Carotenoids are the orange-yellow-red pigments found in flowers, fruit and veg and how rich a hen’s diet is in carotenoids is what determines yolk shade.

    READ MORE: 5 Healthy Vegan Breakfast Recipes

    What If I Don’t Eat Eggs?

    While swapping the real deal for something else will throw out your macros, we understand that not everybody eats eggs. So whether you’re vegan or just not a fan of eggs, here are 3 plant-based egg alternatives we bet you haven’t tried yet.

    You’ll get 14.9g of protein per 50g serving. Breakfast is served.

    These have poppable yolks and crispy yet fluffy whites!

    These have 6.6g of protein per folded egg. Woah.

    3 Low-Carb Breakfast Recipes You Can Make:

    Poached Eggs With Feta On Cheese And Chive Toast

    Scott Parker

    The sweet and salty feta helps balance the richness of the eggs – and on a crispy piece of toast, there’s a ton of textural interest, too.8.9g carbs | 70.9g fat | 64.3g protein

    Prep Time 10 minutes minsCook Time 3 minutes mins

    Course BreakfastCuisine Healthy

    Servings 1 person

    1 Microwave1 Skillet
    Two-Minute Cheese & Chive Roll (Makes 2)2 Eggs, large2 Tbsp Full-cream milk1½ Tbsp 1 ½ Tbsp Olive oil, plus more for greasing the ramekins⅓ Cup ⅓ cup Almond flour, blanchedr⅓ Cup ⅓ cup Coconut flour½ tsp ½ tsp Baking powder¼ Cup ¼ cup Cheddar cheese, grated2 Tbsp 2 Tbsp Fresh chives, choppedSalt and freshly ground black pepper2 slices Prosciutto2 Eggs, large, poached6 Fresh basil leaves, roughly tornFreshly ground black pepper
    For The Two-Minute Cheese and Chive Roll:In a large bowl, whisk together the eggs, milk and oil until well combined.Sift the flours and baking powder into a medium-sized bowl and season with a pinch each of salt and pepper. Whisk to combine, then stir in the wet ingredients. Next, fold in the cheese and chives.Lightly grease two 60ml ramekins and divide the mixture between them. Set a kitchen towel on the counter and then gently tap the ramekins on it to get rid of air pockets (you want your rolls to have a tight crumb without any holes).Microwave both ramekins at the same time on high for 90 seconds. Turn the rolls out onto a cutting board or plate and then cut one roll in half horizontally. Toast the halves in a dry skillet over medium-high heat or in a toaster oven until warmed through on the inside and crisp on the outside.For Serving:

    Keyword healthy, high-protein, low-carb

    Protein Breakfast Stack

    Scott Parker

    This is the perfect breakfast for a big, busy day. It will help you stay satiated and energised for several hours.10.7g carbs | 67.9g fat | 51.8g protein

    Prep Time 2 minutes minsCook Time 6 minutes mins

    Course BreakfastCuisine Healthy

    Servings 1 person

    1 Non-stick pan
    3 Strips Bacon, cut in half crosswise100 gram Halloumi cheese30 gram Fresh spinach2 Tbsp Kale pesto, homemade or store-bought50 gram Avocado, thinly sliced1 egg, large and friedSalt and freshly ground black pepperMaldon salt, for finishing (optional)
    Fry the bacon in a medium-sized non-stick pan over medium-high heat until crispy. Remove from the pan and place on a paper towel to drain, preferably in a warm place. (In the oven on a low setting is perfect.) Keep the bacon fat in the pan; turn the heat up to high.Season the halloumi cheese with a pinch each of salt and pepper, then place it in the pan with the bacon fat and brown on all sides, 30 to 60 seconds per side. Once the cheese is browned, remove it from the pan and place it with the bacon to stay warm.While still on the heat, add the spinach to the pan, season with a pinch each of salt and pepper and leave to wilt for about 1 minute. Remove from the pan and place with the rest of the components.To serve, spread the pesto in the centre of a serving plate, then add the spinach, avocado, halloumi and bacon. Top with the fried egg. If desired, finish with a pinch each of Maldon salt and pepper.

    Keyword healthy, high-protein, low-carb

    Broccoli And Feta Frittata

    Scott Parker

    Quick, easy and versatile, you can use just about any pre-cooked, non-starchy vegetable for this dish. This is also the ideal way to use up bits of leftover veggies!8g carbs | 27g fat | 27.3g protein

    Prep Time 5 minutes minsCook Time 5 minutes mins

    Course BreakfastCuisine Healthy

    Servings 1 person

    1 Non-stick pan
    3 Eggs, large1 Tbsp Unsalted butter50 gram Broccoli florets, roughly chopped and steamed or blanched50 gram Feta cheese, dicedSalt and freshly ground black pepper
    Preheat the oven to 180°C.Heat a medium-sized oven-safe non-stick pan over medium-high heat.Crack the eggs into a bowl, season with a pinch each of salt and pepper and whisk until combined.When the pan is hot (but not smoking), put the butter in the pan and let it foam. Tilt the pan back and forth to cover the bottom with the melted butter.Add the eggs, sprinkle the broccoli and feta over the eggs and put the pan in the oven. Bake until the eggs are firm and golden brown, 5-10 minutes.Sprinkle with a pinch of pepper. Serve the frittata directly from the pan (use a trivet to protect your table) or gently slide it onto a serving plate.

    Keyword breakfast, healthy, high-protein, low-carb

    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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    This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient

    If you’re on the lookout for healthy and delicious dinner ideas, this Creamy Kale Pasta recipe is definitely worth trying. What makes this recipe stand out is the secret ingredient: cottage cheese. Not only does it add a creamy and tangy flavour to the dish, but it also boosts its nutritional value.

    Cottage cheese is a great source of protein, calcium, and other essential nutrients. When combined with kale, which is loaded with antioxidants, vitamins, and minerals, this pasta recipe becomes a powerhouse of nutrition. It’s perfect for a quick weeknight dinner or a meal prep option for busy days.

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

    Here’s how to make this Creamy Kale Pasta recipe:

    Creamy Kale Pasta With Cottage Cheese

    Per serving: 445 cal, 11.5 g fat (3.5 g sat), 17 g protein, 464 mg sodium, 67 g carb, 4 g sugars (0 g added sugars), 5 g fiber

    Total Time 25 mins

    Course Main CourseCuisine Italian

    Servings 4 peopleCalories 445 kcal

    1 Food processor
    350g short pasta like gemelli2 scallions roughly cut1 pkg kale approximately 142g1/2 cup cottage cheese1/3 cup grated Parmesan plus more for servingKosher salt and pepper2 tbsp extra-virgin olive oil
    Cook pasta per the package directions. Reserve 1/2 cup of cooking water, drain, and return pasta to pot.While pasta cooks, in a food processor, pulse scallions and 3 cups kale to finely chop. Add cottage cheese, Parmesan, and 1/2 tsp each salt and pepper and pulse to combine. Scrape down sides, then with the machine running, gradually add oil and puree until smooth. Toss pasta with sauce to coat, then toss with remaining 3 cups kale, adding a couple Tbsp reserved pasta water as necessary to help kale wilt. Serve topped with additional Parmesan and freshly cracked pepper.

    Keyword pasta

    Shopping List

    Here’s what you need for this creamy pasta recipe:

    1 packet of short pasta like gemelli

    2 scallions 

    1 packet kale 

    1 tub cottage cheese

    Parmesan cheese

    Kosher salt and pepper

    Extra-virgin olive oil

    Dinner ideas and recipes:

    Looking for more inspiration?

    This article originally appeared in the March 2023 issue of Women’s Health. More

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    Make These 4 Low-Calorie Cocktails If You’re Watching Your Weight

    Mention the word ‘cocktails’ and you’re instantly transported to a happy place, probably along the coast with good company while someone plays guitar and sings to you at sunset. What. A. Dream. Even better? The addition of low-calorie cocktails into this already delish dream world…

    No matter if you’re counting calories, watching your weight or just want to drink more mindfully, we’ve got you covered with some seriously yummy drinks. We turned to award-winning mixologist Roxanne Read and spoke to her about her favourite low-calorie cocktails. Ready, steady… Treat yo’self.

    READ MORE: The 27 Best Wines For Any Occasion You Can Imagine

    4 Low-Calorie Cocktails You Really Need To Try Like… Now

    Zesty Aperol Spritz

    Roxanne Read

    Approximate calorie count: A serving of Aperol Spritz only amounts to 125 calories. Nice.Aperol aperitif is made from herbs such as gentian, rhubarb and cinchona, which are rich in antioxidants. Bonus: This cocktail is also garnished and infused with vitamin C-rich oranges.

    Prep Time 2 mins

    Course DrinksCuisine Healthy, Italian

    Servings 1 personCalories 125 kcal

    50ml Cinzano Pro-Spritz50ml AperolSoda Water
    Pour 50ml Cinzano Pro-Spritz into an ice-filled glass.Add Aperol in equal measure and top off with a splash of soda.Finishing touches: 50/50 splash and garnish with a slice of orange.

    Keyword cocktail, healthy

    Watermelon Sparkling Spritz

    Roxanne Read

    Approximate calorie count: 110 caloriesThe secret to this drink is to get the natural sugars out of the watermelon juice, says Roxanne. The riper, the better. “Watermelon juice is rich in nutrients and is a perfect option for fasting, cleansing and dieting and contains a great dose of electrolytes per serving,” she says. Champagne is a low-calorie beverage, due to its production process where most of the natural sugars are removed and no additional flavouring is added.

    Prep Time 5 mins

    Course DrinksCuisine Healthy

    Servings 1 personCalories 110 kcal

    20 ml Vodka (the more distilled the vodka, the less impurities)60 ml Fresh-pressed watermelon juice80 ml Sparkling brut wine (opt for a light sparkling wine to reduce the calorie count even further)
    Pick an almost over-ripe watermelon, then cut it into chunks to fill one cup.Put into a blender and add about a 1/2 cup of water. Flash blend the mixture, and strain out the pulp and the pips.Next, take your Champagne glass out of the fridge and add the vodka and watermelon juice together.Top up with Champagne.

    Keyword cocktail, healthy

    READ MORE: These Three Drinks Will Make Bloating A Thing Of The Past

    Blueberry Mojito

    Roxanne Read

    Approximate calorie count: 130 caloriesLimes are good for weight loss because of the citric acid — a metabolism booster. “Mint is a huge flavour contributor with less than a calorie in a 100g serving, so the more the merrier,” says Roxanne. Blueberries are key to making this drink! “Berries are great for regulating the fat-burning gene, as well as lowering high blood pressure,” says Roxanne.

    Prep Time 3 mins

    Course DrinksCuisine Healthy

    Servings 1 PersonCalories 130 kcal

    6-8 Lime wedges8 Mint leaves25 ml White rum1/4 cup BlueberriesSoda water
    Lightly muddle the lime wedges into the glass you’re going to serve the drink in.Clap the mint leafs in your hands to release the flavour. Drop them in the glass and muddle again.Add the rum and blueberries and fill the glass 3/4 of the way with crushed ice.Using a long-handled spoon or bar spoon, stir the mixture until your glass is almost filled with dilution from the crushed ice.Top with soda water if needed.Garnish with a mint sprig and a couple of blueberries sprinkled on top.

    Keyword cocktail, healthy

    READ MORE: You Need To Try These 13 Simple Mocktails ASAP

    Vodka Fizz

    Roxanne Read

    Approximate calorie count: 98-100 calories”My preferred fruit combination is kiwi slices, fresh strawberries and grapefruit slices. Any fruits will work on this, but it’s best to try have at least one citrus fruit. Citrus is great for your body and for bringing out the flavours in the vodka,” says Roxanne.

    Course DrinksCuisine Healthy

    Servings 1 PersonCalories 100 kcal

    40 ml Premium vodka1/4 can Flavoured tonic water1/2 can Soda waterAssortment of freshly cut fruit8 Basil leaves
    First half fill the glass with ice cubes, then add the vodka.You can use any fruit you have in the fridge. Slice up about four pieces of three different kinds of fruit.Clap the basil leaves in your hand to release the flavour and drop into the glass.Add a splash of tonic, just for flavour depth, and top with the soda water.If you want to get really fancy, add a crack of black pepper.

    Keyword cocktail, healthy

    3 Pantry Staples To Keep On Hand

    Low-calorie cocktails never have to be bland. These pantry staples will upgrade any old boring spirit and mixer combo. Thank us later!

    A great source of vitamin C. You’ll get blackcurrants, blueberries, strawberries, goji berries and cranberries. Yum!

    No sugar, no gluten, no calories and no carbs. These drops also have no artificial sweeteners. Great for your bag. We love it!

    Pomegranates have antioxidant and anti-inflammatory benefits. They’re also good for blood pressure levels and heart health.

    Want more? You can Follow Roxanne Read’s work over on Instagram.

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

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    This Basic Nut Butter Recipe Is So Easy, You’ll Never Buy PB Again

    It’s easier than you think to make nut butter. Master this basic nut butter recipe and you’ll never have to eat store-bought again. Plus, store your nut butters in a jar or airtight container in the refrigerator for up to 3 weeks!

    Nut butters are loaded with heart-healthy fats that keep your bad cholesterol in check while heightening your good cholesterol. They’re also rich in selenium, which keeps your thyroid going and can be a good source of protein, depending on which nuts you use. Nut butters are a stellar source of fibre, phosphorous, B vitamins, vitamin E, and zinc.

    Get your nut butter basics here:

    Bosch 800W Food Processor

    Chop, grate and blend seamlessly with this powerful food processor.

    Raw Macadamia Nuts

    Simply chow on these for trace minerals and energy or blend them into a silky, delicious nut butter.

    Avocado Oil

    Drizzle this over salads, or use in your cooking. And of course, when using this nut butter recipe.

    Basic Nut Butter Recipe

    Master this basic formula, and you’ll never have to eat store-bought again.

    Cook Time 20 mins

    Course Side Dish, SnackCuisine American

    2 cups raw unsalted shelled nuts0.25 tsp kosher salt1 tsp avocado oil as needed
    Spread nuts on rimmed baking sheet; bake at 350°F until toasted and fragrant, about 10 min.Transfer nuts to a dry food processor and process, scraping down sides occasionally, until nuts turn into smooth paste, 4 to 10 min. (Timing will vary based on type of nuts and your specific food processor.)Add salt and flavor boosters and process until smooth. If butter is too thick, add oil 1 tsp. at a time until desired consistency is reached.

    Keyword nut butter

    Wanna try more recipes?

    This recipe This Basic Nut Butter Recipe Is So Easy, You’ll Never Buy PB Again appeared first on Women’s Health. More