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      3 Comforting Soups That’ll Boost Your Immune System

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      Cold weather begs for warm, steamy dishes and these comforting soups will give you enough variety in texture and flavour so you don’t feel bored. Also, you can whip up a couple and freeze them for work lunches. Score! Start with a good-quality chicken or vegetable stock (plus, some chilli, garlic and onion) and build up from there.

      Soup stars

      Get your kitchen tools ready and you’ll be off creating flavourful, comforting soups in no time.

      Smeg Hand Blender

      This retro-styled hand blender does it all, including mashing, blending and chopping.

      Haden Jug Blender

      Jug blenders make it easy to dump soups into and blend in a blitz.

      Kambrook Smartlife Soup Maker

      Blades whirr and break down veg, while a heating plate makes it easy to create your soups in one container.

      Comforting soups that boost immunity

      These vegetable soups are jam-packed with immune-boosting veggies. They’ll ward off illness and have you feeling like your strongest self. Here’s why.

      Cauliflower

      This white veg is high in nutrients, despite its lack of colour. And just one serving gives you 58% of your daily allowance of vitamin C. It’s also high in fibre, feeding your gut’s healthy bacteria and dialling up digestion.

      Spinach

      The benefits of spinach are so large that it’s considered a superfood. And for good reason: from flushing out the free radicals that lead to cancer to enhancing your body’s essential functions, spinach is an all-rounder queen.

      Butternut

      Butternut is a powerful source of vitamins, including vitamins A, C and E. From taking care of your hair, skin and nails to boosting immunity, butternut is great at souping up your meal’s nutritional profile.

      Cauli Soup

      This dreamy, creamy soup boosts immunity, thanks to healthful ingredients.

      Prep Time 5 minutes minsCook Time 40 minutes mins

      Course SoupCuisine Healthy

      1 large onion chopped1 clove garlic chopped1 red chilli finely chopped1 tbsp extra-virgin olive oil1 head cauliflower chopped2-3 cups vegetable stockparsely for garnishing
      In a large saucepan, sauté the onion, garlic and chilli in the olive oil.Add the cauliflower, cover with stock and cook over medium heat for 30 minutes, until the cauliflower is soft.Blend with a hand blender until creamy. Garnish and serve.

      Keyword Cauliflower soup

      Spinach and broccoli soup

      Bitty and bright, this soup is a super-healthy dose of nutrients.

      Prep Time 5 minutes minsCook Time 35 minutes mins

      Course SoupCuisine Healthy

      1 large onion chopped1 clove garlic chopped1 red chilli finely chopped1 tbsp extra-virgin olive oil1 head broccoli roughly chopped1 bag baby spinach divided in half3-4 cups vegetable stock1/2 handful fresh basil
      In a large saucepan, sauté the onion, garlic and chilli in the olive oil. Add the broccoli and half the bag of baby spinach then cover with vegetable stock. Cook over medium heat until broccoli is soft, about 30 minutes.Remove from the heat. Add the rest of the baby spinach and some basil and blend with a handheld blender. It’ll go bright green. Serve with some chopped spring onions and extra basil. Garnish with extra chilli (optional).

      Keyword miso soup, spinach and broccoli soup

      Spicy butternut soup

      Love butternut soup? The spicy kick in this one punches up the flavour even more.

      Prep Time 10 minutes minsCook Time 1 hour hr

      Course SoupCuisine Healthy

      1 medium-sized butternut chopped1 large onion chopped1 tbsp masala curry spice1 chilli chopped1 tbsp extra-virgin olive oil1 cup vegetable stock1/2 tin coconut creamcoriander for garnishing
      Preheat the oven to 180° C. Place all the ingredients, besides the stock, coconut cream and coriander, in a roasting pan and roast for 40 minutes until cooked through and slightly charred. Remove from the oven and allow to cool slightly.Squeeze the sweet, soft garlic flesh out of the cloves and place with the rest of the ingredients in a large saucepan. Add the cup of stock and coconut cream.Using a hand blender, blitz all the ingredients together and reheat until the desired temperature is reached. Garnish with coriander.

      Keyword butternut soup, healthy soup, miso soup More

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      The 12 Best Healthy Green Juice Recipes You Can Make With A Blender Or Juicer

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      If you want to drink your veggies (and actually enjoy doing it), a good green juice is the way to go.

      You might not want to go for the store-bought stuff, though. “Most store-bought juices have either been made from a concentrate or processed with heat,” says nutritionist says Kelly Jones. The result: They contain fewer antioxidants in every sugary sip.

      Instead, grab a juicer (or a blender!) and a good green juice recipe and DIY your own.

      Even if you don’t have a juicer, a high-power blender — like a Vitamix or Nutibullet — can get your fibrous fruits and veggies fine enough to sip on like juice, too, Jones says. (Plus, the extra fibre you’ll get from making juice in the blender will keep your blood sugar more stable and nourish your good gut bacteria.)

      However you whip up your green sips, make sure your green juice recipe incorporates some fruit — like apples and limes. Without the sweetness and acid, typically-bitter greens may leave your juice tasting like grass.

      Whether you’re looking for Green Juice Lite or the equivalent of a kale salad in a cup, these are the best green juices (and green smoothies!) you can drink.

      Minimalist Baker

      1. Easy Green Juice

      Per serving: 114 calories, 0.9 g fat (0.2 g saturated), 113 mg sodium, 25.8 g carbs, 3.3 g fibre, 12.9 g sugar, 3.6 g protein

      This juice’s ingredient list includes health-boosting spices like ginger and turmeric, plus apple and lemon for the sweetness and acidity a tasty green juice needs.

      Eating Bird Food

      2. 10-Minute Green Juice

      Per serving: 189 calories, 1 g fat, 38 g carbs, 0 g fibre, 16 g sugar, 7 g protein

      Kale and romaine give this green juice a good dose of protein, while granny smith apple lends a lovely tartness.

      Show Me The Yummy

      3. Green Juice with Celery

      Per serving: 83 calories, 0 g fat, 15 mg sodium, 20 g carbs, 3 g fibre, 12 g sugar, 2 g protein

      This celery- and cucumber-packed juice is super hydrating, low in carbs, and pretty much guaranteed to make you glow from the inside out.

      A Farmgirl’s Dabbles

      4. Citrusy Green Juice

      Per serving: 97 calories, 1 g fat, 16 mg sodium, 22 g carbs, 1 g fibre, 17 g sugar, 2 g protein

      Oranges give this green juice a sweet, refreshing flavour that’s easy for green juice newbies to enjoy.

      READ MORE: What Is Moringa And What Are The Health Benefits?

      Simply Vegan Blog

      5. Fennel Green Juice

      Per serving: 139 calories, 0.5 g fat, 41 mg sodium, 35.6 g carbs, 8 g fibre, 20.7 g sugar, 1.8 g protein

      Fennel gives this quick-to-whip-up green juice unique flavour that has a particularly summery vibe.

      Veggies Save The Day

      6. Pineapple Green Smoothie

      Per serving: 131 calories, 2 g fat (2 g saturated), 13 mg sodium, 28 g carbs, 3 g fibre, 18 g sugar, 1 g protein

      Step your green juice up a notch with this smoothie, which contains tangy-sweet pineapple and electrolyte-packed coconut water.

      Just A Taste

      7. Blender Green Juice

      Per serving: 81 calories, 0g fat (0 g saturated), 40 mg sodium, 19 g carbs, 3 g fibre, 11 g sugar, 2 g protein

      Blend up your morning green juice to keep as much fibre in as possible. If you want it to be pulp-free, simply strain out the liquid by using a cheesecloth. This recipe has notes of citrus and herbs, and it’s ready in just 10 minutes.

      Jessica Gavin

      8. The Ultimate Green Smoothie

      Per serving: 198 calories, 1 g fat (1 g saturated), 83 mg sodium, 47 g carbs, 5 g fibre, 40 g sugar, 5 g protein

      Turn green juice into a meal by adding high-protein Greek yoghurt to the no-joke mix of green veggies — which includes romaine, kale, spinach, and broccoli (trust) — in this recipe.

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

      The Mediterranean Dish

      9. Simple Green Juice

      Per serving: 92 calories, 0.8 g fat (0.2 g saturated), 149.4 mg sodium, 21 g carbs, 6.2 g fibre, 6.2 g sugar, 2.8 g protein

      This six-ingredient green juice contains all the essentials — herbs, leafy greens, fruit, and spice. Mix it up by swapping parsley for coriander or basil, or opting for turmeric or cayenne instead of ginger.

      Damn Delicious

      10. Green Detox Smoothie

      Per serving: 136 calories, 1 g fat (0 g saturated), 104 mg sodium, 28 g carbs, 4 g fibre, 17 g sugar, 1 g protein

      Blended with chia seeds and leafy greens, this green machine provides healthy fat and fibre to fill you up. A little honey makes it perfectly sweet, too.

      Detoxinista

      11. Ginger Celery Juice

      Per serving: 154 calories, 0.8 g fat (0.2 g saturated), 7 mg sodium, 41 g carbs, 7 g fibre, 27 g sugar, 2 g protein

      Get on the celery juice train with this gingery celery juice. It also contains cucumber to keep the beautifying hydration high.

      Minimalist Baker

      12. Creamy Avocado Banana Green Smoothie

      Per serving: 146 calories, 6 g fat (1 g saturated), 138 mg sodium, 18.2 g carbs, 5.3 g fibre, 7.4 g sugar, 6.9 g protein

      A variety of mixed green gives this smoothie a beautiful hue, while avocado and banana make the texture just right and protein powder offers staying power.

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

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      What Is Moringa And What Are The Health Benefits?

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      With all the trendy superfoods and supplements available on the market today, it can be hard to keep up with what’s simply popular and what’s actually beneficial for your health. If you love following the latest in nutrition, chances are you’re familiar with moringa.

      Moringa oleifera is a plant that is native primarily to South Asia and Africa and is one of the fastest-growing trees in the world, says Kylene Bogden, RDN, CSSD, a co-founder of FWDfuel. This is partly because it is frost- and drought-resistant, which makes it incredibly durable. Also called the drumstick tree, moringa contains a solid nutrient profile of amino acids, vitamin C, potassium and calcium, per Bogden. As a supplement, moringa is often consumed in the form of powder, capsules and tea.

      Consuming this plant in its raw form can be especially good for you. The leaves contain quercetin, an antioxidant that can block your histamine response (which is responsible for triggering annoying allergy symptoms) and chlorogenic acid, which can help stabilize your blood sugar, Bogden explains.

      “One of the reasons moringa has become so popular, in addition to its vast nutrient profile, is because it provides a boost in energy without the negative side effects that can sometimes accompany caffeine intake,” she adds.

      That said, experts say that more research in humans is needed to know whether the moringa’s benefits are legit and whether it’s safe to take on a regular basis. Read on to learn about these potential benefits, as well as the risks of taking moringa and whether this supplement may be right for you.

      Meet the expert: Kylene Bogden, RDN, CSSD, specializes in sports nutrition and functional medicine. She is also board-certified in integrative and functional nutrition (IFNCP) through the Integrative and Functional Nutrition Academy. She has served as an expert source for various national media outlets. Plus, invited to speak at events across the country.

      What are the health benefits of taking moringa?

      Moringa may play a role in treating 80 diseases, according to one study. But it’s important to keep in mind that much of the evidence showing moringa’s benefits is cell and animal studies. That means it’s not clear yet whether the plant will do the same in humans. And more research is needed to establish the optimal dosage and identify any interactions between the active compounds in moringa.

      1. It protects against infections.

      Moringa has anti-infectious effects against pathogens and all parts of the plant can be made into treatment against bacteria, fungi, viruses and parasites, according to a 2020 Frontiers in Pharmacology review. The leaves and seeds, in particular, show a broader spectrum of antimicrobial activity than other parts of the moringa plant.

      2. It improves blood sugar control.

      Taking moringa may potentially help with controlling blood sugar if you have diabetes, per a 2020 Nutrients review of several animal studies. Researchers believe this is due to compounds such as isothiocyanates found in moringa. However, more research in humans is needed.

      3. It lowers cholesterol.

      Animal studies have shown that moringa may have similar cholesterol-lowering effects to other known effective plant sources, such as flaxseed and oats. This is due to its antioxidant content, which is tied to a lower risk of heart disease.

      4. It reduces blood pressure.

      Because it contains quercetin, an antioxidant, research suggests moringa may help to lower blood pressure.

      5. It gives you an energy boost.

      Research shows that moringa may be a good energy source, thanks to the wide range of nutrients it contains. This includes protein, iron and vitamin A, which are vital to maintaining optimal energy levels.

      6. It improves digestion.

      Moringa is also believed to aid in digestion. A study in the Journal of Ethnopharmacology shows that its fibrous pods may help treat digestive issues such as constipation and another showing that it may help prevent colon cancer.

      7. It helps with arthritis and joint pain.

      One animal study showed moringa extract may be helpful in decreasing symptoms of rheumatoid arthritis, an inflammatory form of joint disease. This is because its leaf extract may help suppress pro-inflammatory molecules. More research in humans is still needed, though.

      8. It fights inflammation.

      Animal studies have shown that moringa leaves, pods and seeds contain anti-inflammatory compounds called isothiocyanates that are associated with a reduced risk of heart disease and cancer.

      It can also inhibit chronic inflammation in conditions such as asthma, ulcerative colitis and metabolic diseases, according to a 2020 review.

      Is it safe to take moringa every day?

      As long as it has been cleared by your doctor, it’s okay to take moringa every day, especially if it is in food form, such as by adding a few teaspoons of a moringa powder to a smoothie or sipping on tea made from its leaves, says Bogden.

      “Generally speaking, ideal dosing would be one to two cups of tea a day, or one teaspoon to one tablespoon of powder added to dishes like oatmeal and smoothies,” she says. “If capsule form is your preferred method, clinical studies suggest the benefits range from roughly 500 mg to 2 g daily.”

      Photo by Eva Bronzini on Pexels

      What are the side effects of moringa?

      As with any supplements, you’ll want to be aware of any potential side effects that may come with taking moringa. After all, supplements are not regulated by the FDA. You’ll definitely want to consult with your MD before taking any supplement, including moringa, Bogden notes.

      Not sure where to start? To choose a reputable supplement company, the first step would be to look for a GMP certification (that stands for Good Manufacturing Practice, FYI) on the label. As well as additional third-party testing, Bogden says. If you’re a competitive athlete, you’ll also want to make sure the supplement is NSF-certified for sport in order to avoid testing positive for banned substances.

      “While many do not experience any negative side effects, depending on dose or form taken, frequency consumed and medical history, for some, moringa may cause gastrointestinal upset, uterine cramping and low blood pressure, which can be dangerous for certain individuals,” Bogden says.

      Who should not take moringa?

      As with many foods, medications and supplements, there are certain groups who should avoid moringa. Those who are pregnant or breastfeeding should avoid consuming moringa, according to Bogden.

      Note that moringa can also interfere with medications that treat diabetes, high blood pressure and thyroid disease. So, talk to your doctor before taking moringa if you fall into any of those categories.

      The bottom line: While moringa shows promise in providing health benefits similar to those of other superfoods, research is still limited. Talk to your doctor before adding it to your wellness routine.

      This article was originally published on www.womenshealthmag.com by Emilia Benton. More

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      Serve This Tasty (Yet, Easy) Butternut Wellington At Your Next Dinner Party

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      A beef wellington delivers a serious dose of wow factor on special occasions. But what about those of us who don’t eat meat or are trying to cut down? Well, this butternut vegetarian wellington from cookbook author Mokgadi Itsweng is guaranteed to hit the spot and steal the show.

      But First, What Is A Wellington?

      Everyone knows a steak dinner is special and a beef wellington takes it to a whole new level. Beef Wellington is a steak dish made out of fillet steak and coated with pâté and duxelles (sautéed mushrooms, onions, shallots, garlic, and parsley to make a stuffing). It’s then wrapped in puff pastry and baked. It’s a very famous English dish and some recipes call for you to wrap the coated meat in a crêpe or parma ham to retain the moisture and prevent it from making the pastry soggy.

      READ MORE: This Aubergine Curry Is The Ultimate Winter Comfort Meal

      So What’s Different About This Vegetarian Wellington?

      Well, firstly, it’s vegetarian and doesn’t include any beef. The butternut is the “steak” element. But other than that it’s pretty similar and delivers the same satisfied hums when you serve it at a dinner party. You still have your duxelles to give it delicious flavour and it’s wrapped in puff pastry for an amazing crispy crunch. Trust us on this one, it’s a real crowd-pleaser.

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

      Butternut Vegetarian Wellington

      Mokgadi Itsweng

      “This is a real showstopper of a main meal. I only serve it on really special occasions or when I am trying to impress! I love how easy it is to make and how fabulous it looks,” says author of Veggielicious, Mokgadi Itsweng.

      Prep Time 20 minutes minsCook Time 1 hour hr 30 minutes mins

      Course Main CourseCuisine Vegetarian

      Servings 6 people

      1 Butternut (1kg and over), halved and peeled3 Tbsp Olive oil1 Onion (large), finely chopped4 Garlic cloves, finely grated1 Tbsp Fresh rosemary, chopped1 Tbsp Fresh parsley, chopped250 g Mushrooms, cleaned and chopped300 g Morogo, washed and chopped¼ cup Dried cranberries, roughly chopped¼ cup Breadcrumbs, divided into 2 equal portions1 sheet Hot water crust pastry ¼ cup Herb pestoMilk, for the glazeSeasoning herb salt to taste
      Preheat the oven to 180°C.On a chopping board, cut off the hollow part of the butternut (chop this part up and freeze for later use) and leave the two solid parts of the butternut. Place the butternut on a roasting tray, drizzle 1 Tbsp olive oil over the butternut halves and roast uncovered for 20 minutes until tender. Remove from the heat and allow to cool.In a frying pan, heat the rest of the oil and fry the onion, garlic and herbs together for 5 minutes on medium heat, then add the mushrooms and cook for 5 minutes until nicely browned.Add the chopped morogo and dried cranberries and cook, closed, for 10 minutes. Season with herb salt. Allow the mixture to cool slightly; then once cooled, mix in one portion of the breadcrumbs.To assemble, roll out the pastry on a floured surface, then sprinkle half of the leftover breadcrumbs in the middle of the pastry (an area where the butternuts will go; this will ensure that the bottom pastry stays crispy).Spoon the cooled mushroom and morogo mix over the breadcrumbs, then place the roasted butternuts (side by side so the cut ends touch each other, creating one long butternut) over the mushroom mixture. Brush some herb pesto over the butternut and sprinkle the rest of the breadcrumbs over the top of the butternut.Once the filling is in place, fold the pastry flaps to cover the butternut, joining them together at the top. Use your fingers to pinch together a pattern to enclose the butternut and keep the filling inside. Make incisions along the top of the pastry, allowing the Wellington to release steam during cooking. Brush some milk over the pastry to create a glaze.Bake in the oven for 50 minutes, until pastry is golden and crispy.Serve as a main with your favourite sides and salads.

      Keyword comfort food, dinner, vegetarian More

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      What Is Kefir? Kefir Nutrition, Benefits, And How To Use Kefir

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      Walking through the dairy aisle used to be simple. You just grabbed your carton of fruit-at-the-bottom yoghurt and low-fat milk and you went on your merry way.

      These days, though, the dairy aisle in specialist health stores is filled with all sorts of interesting options, from plant-based yoghurt to kefir. Not quite yoghurt and not quite milk, this fermented, probiotic-packed stuff has pretty much all of today’s hottest health buzzwords going for it.

      If you’ve seen it in the store and wondered WTF it was all about, you’re not alone. But don’t let kefir’s identity crisis stop you from trying it out: Dietitians say it can pack a serious punch in the nutrition department.

      In fact, kefir is “a great source of probiotics, which may help improve one’s digestive health,” says Keri Gans, a dietitian and author of The Small Change Diet. Plus, certain types of kefir can also be a great source of calcium, a must-have for healthy bones, too.

      If you have yet to give it a try (and need a break from your standard milk and yoghurt), here’s everything you need to know about the trending probiotic drink, plus why it’s worth adding to your diet.

      Hold on. What is kefir, exactly?

      Long story short, “kefir is a fermented milk product similar to yoghurt, but with a thin (rather than thick) texture,” explains dietitian Andy de Santis. “It contains a similar amount of protein as yoghurt, but offers more probiotic cultures.”

      Thanks to its drinkable consistency, Emily Kean, a nutritionist at Lifeway Foods (a brand that makes kefir in the States) calls it “the queen of probiotic drinks.”

      While your standard kefir is made from cow’s milk, it can be made from any type of milk or milk alternative — including plant-based milks, according to Gans. If you see “coconut kefir” on a product label, for example, that means it’s made with coconut milk.

      Another version, “water kefir,” meanwhile, is usually made with coconut water or fruit juice, Gans adds.

      So, kefir isn’t the same as yoghurt?

      Though people tend to call it “drinkable yoghurt,” that’s only kind of — not totally — accurate. “What sets it apart is its fermentation process, which is slightly different,” says Jessica Cording, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety.

      “Typically, yoghurt uses just bacteria for fermentation, while kefir uses both bacteria and yeast,” Gans explains. “The bacteria and yeast create cultures referred to as grains (no, they don’t contain gluten), which contain up to three times more probiotics than yoghurt.” Impressive, right?

      Is kefir healthy, then?

      As you can probably guess from its solid probiotic punch, it is totally healthy. Here’s what you can expect from one cup of plain, low-fat kefir (made from cow’s milk), according to the USDA:

      Calories: 102

      Total fat: 2 g

      Saturated fat: 0.66 g

      Carbohydrates: 11 g

      Fibre: 0 g

      Sugar: 11 g

      Protein: 9.5 g

      Opt for a cow’s milk-based kefir and you’ll get lots of calcium and vitamin D (30 and 25 percent of your daily needs, respectively). Plus, a bonus for anyone trying to get pregnant: Cow’s milk kefir is high in folate, which aids in warding off neural tube defects, too. Of course, just keep in mind that a coconut milk- or water-based kefir won’t boast the same nutrition stats as a kefir made from dairy.

      Kefir’s health benefits are pretty legit.

      Fermented foods like kefir command the spotlight because of their probiotics’ ability to help balance gut flora and regulate digestion. It won’t just help you become more regular, though. “Because of its probiotics, those suffering from irritable bowel disease or digestive distress from a course of antibiotics may experience relief after incorporating kefir,” says Santis.

      Thanks to kefir’s vitamin D, calcium, and folate content, it’s also good for your bones and your ability to have a healthy pregnancy, Cording adds.

      Luckily, if you’re like 25 percent of the American population with a reduced ability to digest lactose, take comfort in the fact that fermented dairy products might be easier to tolerate.

      Does kefir have any downsides?

      Like other dairy products, full-fat kefir does contain higher amounts of saturated fat, which the American Heart Association, recommends limiting to 16 grams (or 140 calories) per day in the average 2,000-calorie diet. (Though the topic is up for debate these days, experts have linked excess saturated fat consumption to heart disease.)

      And, while Kean recommends kefir for pretty much everyone, those with certain health conditions (like immune deficiencies) should avoid probiotics unless under a doctor’s supervision.

      Finally, as with anything you eat, just pay attention to serving sizes. “A lot of times a bottle of kefir contains four servings, not one,” she says.

      How to find yourself a quality kefir.

      When hunting for high-quality kefir to put in your cart, Kean recommends focusing on the following factors:

      Protein (the more, the better)

      Added sugar (though dairy products contain some natural sugars, avoid the added stuff as much as possible)

      Artificial ingredients (again, avoid!)

      Live active cultures (look for a product with at least one billion CFUs of probiotics per serving, preferably from a variety of strains)

      How to load up on kefir.

      Once you’ve got yourself a quality bottle of the good stuff, you can incorporate it into your eats in so many ways. De Santis recommends:

      Drinking it as a post-workout shake

      Adding it to your smoothies in place of your usual liquid or yoghurt

      Pouring it into whole-grain cereal or oatmeal (and sprinkling on some nuts) for a nutritionally-balanced breakfast

      Kean also swears by kefir in place of buttermilk or sour cream in all sorts of recipes. She also likes using it to add creaminess to dressings, dips, and soups.

      The bottom line: The exact nutrition you get from a kefir product depends on whether it’s made from dairy or a plant-based alternative. Either way, the smooth, fermented beverage is a great source of probiotics.

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

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      This Aubergine Curry Is The Ultimate Winter Comfort Meal

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      Nothing beats the winter blues, quite like a delicious and comforting curry. And while South Africans are no strangers to making curries, we bet you’ve never tried this winter vegetable curry. Ahead, find cookbook author Mokadi Itsweng‘s recipe for an aubergine, tomato and tamarind curry that’s sure to become a winter staple.

      3 Benefits Of Aubergines & Why You Should Add Them To Any Winter Vegetable Curry

      Also known as brinjal, or eggplant, aubergines are actually berries by botanical definition. But these berrilicious babes have a host of benefits that will have you reaching for them in the supermarket.

      READ MORE: This Prawn Curry Hits The Spot When You’re Craving Take-Aways

      1. They’re a nutrient-dense food

      Dieticians will always emphasise the importance of eating nutrient-dense foods, especially if you’re trying to lose weight. One cup of raw aubergine contains 5g carbs, 3g fibre, 1g protein and 20 calories. It also contains 10% of your Recommended Dietary Intake (RDI) of manganese, 5% of your RDI of folate, 5% of your RDI of potassium, 4% of your RDI of Vitamin K and 3% of your RDI of Vitamin C.

      2. They could help with weight loss

      Insider secret: nutrient-dense, high fibre and low-calorie ingredients are your best friend when it comes to trying to lose weight. Aubergines are high in fibre, nutrient-dense and low in calories. The reason fibre is so great for weight loss efforts is because it moves through your digestive tract slowly, promoting satiety and fullness, keeping you fuller for longer which therefore reduces how many calories you eat.

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

      3. They’re high in antioxidants

      Studies have shown that antioxidants could help prevent many types of chronic diseases like heart disease and cancer. One 2011 study found that animals that were fed raw or grilled eggplant for 30 days improved heart function and reduced heart attack severity. So go on and enjoy a bowl of delicious curry and your heart will thank you.

      Aubergine, Tomato And Tamarind Curry

      Mokgadi Itsweng

      “The tamarind in this curry adds a sweet and sour taste that pairs very well with tomatoes. Tamarind is available at most supermarkets and Indian spice shops. If you buy a tamarind block, make sure to break off a tablespoon and soak it in half cup of water before using,” advises Mokgadi.

      Course Main CourseCuisine Indian

      Servings 4 people

      3 Tbsp Oil2 Tbsp Curry paste6 Curry leaves, finely sliced1 Onion, finely chopped3 Garlic cloves, finely grated1 tsp Fresh ginger, grated2 410g Tinned tomatoes, chopped 2 Tbsp 2 Tbsp Tamarind paste2 Tbsp 2 Tbsp Brown sugar4 AuberginesSeasoning herb salt to tasteHandful of fresh coriander, chopped
      Heat the oil in a saucepan and add the curry paste and leaves. Fry on medium heat for 2 minutes, then add the onion, garlic and ginger and cook for a further 5 minutes until the onion is soft.Add the tomatoes, tamarind and brown sugar. Cook the sauce for 30 minutes, stirring constantly and adding a little water should it get dry. When tasted, the sauce should be well reduced and full of flavour.While the sauce cooks, slice the aubergines into wedges and sprinkle some salt over. Leave them to stand with the salt for 10 minutes, covered, then squeeze the moisture out of them.Heat an extra 2 Tbsp oil in a pan and fry the aubergines on both sides, until lightly browned.When the sauce is halfway cooked, add the aubergines and cook for 15 minutes more. Season with herb salt and stir through the coriander.Serve warm with rice, dombolo (steamed bread) or roti.

      Keyword comfort food, curry, vegetarian More

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      3 Best Father’s Day Menus To Prepare This Weekend

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      Father’s Day is fast approaching and if you’re anything like my family, you probably haven’t quite nailed down the details of how you’re going to celebrate your dad/father figure/mom who is both mom and dad, or whichever special person you’re choosing to make a big deal of on Sunday. Here, three Father’s Day menu ideas, filled with recipes to keep your tummies happy this weekend, whether you’re going for a breakfast, lunch or dinner affair.

      So if, like me, you think you might book at a restaurant, good luck finding a spot at your favourite place – way more organised people booked all the best seats weeks ago!

      But it’s fine, nothing says I love you like a home-cooked meal. And whether you’re sitting around an elegantly laid table or squished onto couches in the lounge, there’s nothing better than sharing food with the people you love.

      I love a buffet-style breakfast, where you can try a bit of everything – a flapjack here, a muffin there and oats in between. Here are a few recipes to make and set out on the table for guests to serve up as they want.

      Happy Healthy Flapjacks

      Serve these to keep everyone full and wanting more.

      Prep Time 5 minutes minsCook Time 10 minutes mins

      Course BreakfastCuisine American

      1 cup cassava flour1 tsp baking powder2 bananas smashed2.5 cups almond milk1 tsp coconut oil100 g blueberries100 g raspberries100 g strawberrieshoney to taste1 lime
      Place the flour and baking powder in a mixing bowl. Stir in the mashed banana.Add the almond milk until it reaches a runny consistency.Spoon tablespoons of batter into a large frying pan greased with a little coconut oil – the flapjacks should be similar in circumference to a coffee mug.Cook until golden. Stack up and serve with berries, honey and a squeeze of fresh lime juice.

      Keyword flapjacks, healthy

      Overnight Oat Breakfast Bowl

      Allow your guests to jump in on spoonfuls of delicious goodness

      Prep Time 2 minutes minsCook Time 1 day d

      Course BreakfastCuisine American, Healthy

      80 g rolled oats2 pinches sea salt300 ml water200 ml almond milk3 tbsp almond butter divided50 g flaked almonds and chopped walnuts roasted2 tsp honey
      Add the oats and salt to boiling water and simmer for 3 to 5 minutes, stirring.Add the milk, bring back to the boil, then remove from the heat. Allow it to cool for one hour, then store it in the fridge overnight.Slowly reheat the oats, adding a bit of water and 2 tbsp almond butter. Serve with nuts, honey (or coconut sugar) and 1 tbsp almond butter.

      Keyword healthy, overnight oats

      Bagel With Scrambled Eggs, Cream Cheese And Salmon

      Your family will go crazy for this moreish breakfast

      Prep Time 10 minutes minsCook Time 10 minutes mins

      Course BreakfastCuisine American, French

      1 bagel halved and toasted1 tbsp low-fat cream cheeseChives finely snipped2 ribbons smoked troutsalmon roe (optional)3 eggssea salt flakes and pepper1 tsp cold butter
      Spread each half of the toasted bagel with cream cheese and sprinkle with chives. Have the trout ribbons and salmon roe ready.For the scrambled eggs, add the eggs to a bowl, season with a pinch of sea salt flakes and white pepper, and whisk with a fork for 20 to 30 seconds.Smear a layer of butter over the base of the pan (reserve the remaining butter to add at the end of cooking).Add the eggs to the pan over medium-low heat. It’s important to get the heat right – you want the scrambling to happen slowly, but not so slowly that it never progresses from a custard and not so quickly that it sets instantly into an omelette. Stir slowly, covering the base of the whole pan – nothing will happen for two to three minutes. (This may take longer on an electric plate.)When the eggs begin to thicken, start stirring more rapidly. If it starts to thicken too quickly, remove the pan from the heat for a moment (keep stirring), then return once under control.Once it’s almost at the consistency you want, remove the pan from the heat and add the remaining butter to stop the cooking process – the eggs keep on cooking in the pan even once off the heat.Immediately spoon over the bagel halves and finish with the trout ribbons and roe.

      Keyword bagels, breakfast

      Egg Muffins

      These moist breads double up as starters for hungry visitors

      Prep Time 5 minutes minsCook Time 45 minutes mins

      Course BreakfastCuisine American

      2 small handfuls fresh spinach chopped4 button mushrroms chopped4 large eggs40 ml milk1/3 cup grated mozzarella cheesesalt and pepper, to taste
      Preheat the oven to 180°C. Spray four or five muffin cups with non-stick spray.In a medium bowl, whisk together eggs and milk. Add spinach leaves and chopped mushrooms. Scoop into the prepared muffin tins almost to the top. Sprinkle cheese on top. Then give each one a touch of salt and pepper.Bake for 25 to 30 minutes, or until egg is cooked through. Easy way to check the egg: touch the middle of the muffins… If they are still wet and gooey, they’ll need a little more time in the oven. They should feel cooked through.

      Keyword breakfast, egg muffin, muffin

      READ MORE: 10 Epic Gift Ideas For Fit Dads

      Now that it’s getting colder, I’m all about hearty lunches with a beautiful fresh salad on the side. And a little sweet treat to end it all off.

      Heirloom Tomato and Avocado Salad

      Prep Time 15 minutes mins

      800 g mixed heirloom tomatoes2 avocados sliced1/2 red onion finely sliced1 handful fresh basil torn2 tbsp olive oil1/2 lemon juice and zest1 tbsp sherry vinegar1 tbsp honeysalt and pepper to taste1/4 clove garlic minced

      Lentil Bolognaise

      This fragrant meal is so delish, you won’t miss the meat.

      Prep Time 30 minutes minsCook Time 15 minutes mins

      Course Main CourseCuisine Italian

      olive oil2 onions diced2 medium carrots diced2 celery sticks diced4 cloves garlic crushed4 cups cooked lentils1 tsp origanum1 tso thyme3/4 cup red wine3 tins chopped tomatoes1 tbsp tomato pastesalt and pepper to tastecooked spaghettifresh basil leaves to garnish
      Add a good splash of olive oil to a large saucepan over medium heat.Add the onion, carrot and celery and fry until the onion is almost translucent. Add the garlic and fry for a few more minutes. Be careful not to let the veggies burn.Add the lentils and mix them into the veggies. Fry for a couple of minutes, then add the herbs.Add the wine, chopped tomatoes and tomato paste and stir well.Turn the heat to a gentle simmer and reduce the liquid. You want a thick sauce that will coat your pasta well.Once you’re happy with the consistency of the sauce, season well. If the sauce is a little bitter from the tomatoes, you can add a sprinkle of sugar.Serve over spaghetti, garnished with a few basil leaves.

      Keyword bolognaise, lentil bolognaise

      Vanilla Cupcakes With Chocolate Ganache

      Prep Time 10 minutes mins

      Course DessertCuisine American, French

      170 g coconut sugar200 g cassava flour12.5 ml baking powder180 ml pureed cooked apples125 ml sunflower oil125 ml almond milk5 ml vanilla essence125 ml coconut cream plus extra100 g dark chocolate (90 percent)50 g coconut sugar to taste1/2 tsp vanilla essence
      For the cupcakes, preheat the oven to 190˚C and line a 12-hole muffin tin with cupcake cases.Combine all the ingredients in the bowl of a stand mixer and beat until combined. Be careful not to over-mix.Divide the mixture evenly between cupcake cases and bake for +/- 15 minutes or until a cake tester comes out clean.Allow to cool for 10 minutes in the tin before removing and placing on a cooling rack.To make the ganache, heat the coconut cream on the stove until just before it begins to boil. Remove from the heat and add the dark chocolate. Stir until the chocolate melts and the mixture thickens. Add the vanilla essence and sugar and whisk until the sugar has dissolved. If you would prefer the ganache to be sweeter, add more sugar until you’re happy with the taste.Once the cupcakes are cool, generously ice with the ganache.

      Keyword chocolate ganache, cupcakes

      READ MORE: 50 Best Father’s Day Gifts To Impress Your Dad

      For Father’s Day menus and for supper, go big or go home, I say. A curry with all the fixings, a flavourful salad and the perfect sweet ending.

      Chopped Salad

      Prep Time 15 minutes minsCook Time 5 minutes mins

      Course Main Course, Salad, Side DishCuisine Healthy

      A good chunk of red or green cabbage, thinly sliced2 carrots grated1 red or yellow pepper1/2 red onion finely choppedhandful coriander roughly chopped1 medium-hot chilli finely chopped1/2 cup nuts chopped and toasted2 tbsp white sesame seeds toastedFor the dressing4 tbsp olive oil2 tbsp lemon juiceAgave syrup to taste1 tsp wholegrain mustardsalt and pepper to taste2 tbsp apple cider vinegar
      Mix all the salad ingredients in a large bowl.Place all the dressing ingredients in a Consol jar and shake to combine.Pour the dressing over the salad and mix well to combine. Taste and adjust seasoning as necessary.

      Keyword chopped salad

      Rich Chickpea Curry

      Prep Time 5 minutes minsCook Time 30 minutes mins

      Course Main CourseCuisine Indian

      olive oil2 onions chopped5 garlic cloves crushedbig knob of ginger grated3 tbsp butter chicken spice1 tbsp ground cuminchilli flakes to taste3 tins chickpeas drained2 tins chopped tomatoes pureed 1 tin coconut milksalt, pepper and sugar to taste
      Pour a big splash of olive oil into a pot and heat on a medium heat. Once hot, add the onions and fry for a few minutes until just translucent. Add the garlic and ginger and fry for a couple more minutes.Add the spices and chilli (if using) and stir into the onion mixture.Pour in the chickpeas and stir until covered by the onion-spice mixture. Fry for a few more minutes.Pour in the puréed tomatoes and coconut milk and stir to combine. Season with salt and pepper – and sugar (if you want to add a touch of sweetness).Cook on a medium-low heat until some of the liquid has evaporated and a thick sauce has developed. The longer you let it cook, the richer and more delicious it becomes.Do a final taste and adjust the seasoning accordingly. Serve with rice, a chopped tomato, onion and coriander salad, poppadoms and rotis.

      Keyword comfort food, curry

      READ MORE: You Need To Try This Easy Air-Fryer Milk Tart Recipe ASAP

      Lemon Meringue Pie

      Prep Time 15 minutes minsCook Time 50 minutes mins

      Course DessertCuisine American, French

      coconut oil1/2 cup almond flour1/2 cup desiccated coconut6 Medjool dates1 cup brown sugar1/4 cup Maizenapinch salt1 1/2 cups water3 lemons juiced (1/2 cup)6 large free-range egg yolks keep the egg whites for the meringue2 tbsp lemon zest2 tbsp coconut oil 4 egg whites1 vanilla pod seeds 1 tsp lemon juice1/2 cup brown sugar blitzed in a food processor until fine
      Preheat the oven to 180°C. Grease a tart dish with some coconut oil.Add the base ingredients to a food processor and blitz until combined. Press into the tart tin to form a base.In a medium-sized pot over medium heat, combine the sugar, Maizena, salt, water and lemon juice. Cook until it just starts to bubble.While the sugar mixture is heating up, in a small bowl combine the egg yolks and lemon zest. Whisk to combine.As soon as the sugar mixture just starts to bubble and turns translucent, temper the egg yolks by slowly pouring in a ladleful of the hot sugar mixture while whisking the egg yolks. Once combined, add all the egg yolks to the sugar mixture. Cook until it just starts to bubble.Once it bubbles, turn off the heat and add in the coconut oil. Whisk until it melts. Set aside.After the lemon curd is off the heat, make the meringue. Pour the egg whites into a bowl attached to a stand mixer and whisk until bubbly, then add the vanilla and lemon juice. Continue mixing and once the egg whites are fluffy, add the sugar one tablespoon at a time until stiff and glossy.Pour the curd into the crust, top with the meringue and bake for 25 to 30 minutes, until the meringue is lightly golden.

      Keyword comfort food, dessert, lemon meringue pie More

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      in diet and nutrition

      Try These Fluffy Air Fryer Doughnuts Next Time You Want A Sweet Treat

      by

      Did you know the 2nd of June is National Doughnut Day? Ummmm, now that’s a holiday we can get behind! SO if you’re wanting to celebrate, why not try our delicious air fryer doughnut recipe? And Happy Doughnut Day! 🍩

      But First, 10 Things You Should Know About Your Air Fryer

      Whether your air fryer has a ton of fancy presets (like fry, dehydrate, roast, broil) or simply offers temperature and time controls, you can make tons of your favourite recipes with some basic know-how. Below are some helpful tips we’ve picked up along the way.

      1. It Crisps Up Foods Even Better Than The Oven Does

      Most foods baked or roasted in the oven at a consistent temperature (like salmon) work great in the air fryer, which locks in juiciness – while the convection airflow dehydrates the food’s exposed surface area.

      2. Get Deep-Fried Results Without Deep Frying

      If you’ve ever craved crunchy-coated fried fish tacos for dinner, only to get discouraged by recipes calling for glugs of oil, an air fryer is the answer. You don’t have to use much (or any) cooking oil for deep-fried results, so your recipes are lower in fat and, yes, still crispy.

      3. Grease Your Basket

      Although air-frying doesn’t require oil to cook with, a little grease can help keep your food from sticking. Dab a little on a paper towel and wipe it over the basket to help keep breaded items from sticking. Use aerosol sprays sparingly as they may cause the nonstick coating to peel off over time. For best results, fill a spray bottle with oil.

      READ MORE: Are Air Fryers Actually Healthy Or Am I Kidding Myself?

      4. Preheating The Machine Is Unnecessary

      Unlike the oven, you don’t need to wait forever for your air fryer to come to temperature. Just throw your food in the basket, set the temperature and let it go.

      5. You Need To Cook In Batches

      You have to air-fry food in a single layer to ensure that everything cooks evenly, so the size of your air-fryer basket determines how much food you can cook at a time. Basket sizes vary greatly, so check yours to see how many batches you’ll need to cook. Piling food on top of each other results in soggy, undercooked pieces and burnt, overcooked edges. Leave room in your basket so there’s plenty of space for the air to circulate around the food. 

      6. Air Fryers Can Be A Little Noisy

      Traditional frying submerges your food fully in fat; air-frying submerges your food in…hot air. The particular pitch and volume you’ll hear while cooking is dependent on the make and model, but most air fryers sound not unlike a hair dryer blowing inside a closed shoe box.

      READ MORE: You Need To Try This Easy Air-Fryer Milk Tart Recipe ASAP

      7. Parchment Paper Is An Air-Fryer Basket’s Bff

      Most air fryers have grates or holes on the bottom, and that makes wet battered foods tricky – they get stuck and create a big mess. The fix: parchment paper. 

      8. You Can Cook Almost Anything…

      We’re serious. Air-fried foods that we’re obsessed with? Vegetables, panko-breaded everything, burgers, chicken, pork, fish and even brownies!

      9. …But Don’t Expect Perfect Results From Everything

      Air-frying is not ideal for foods traditionally fried in a wet batter like corn dogs or onion rings. The drippy coating will sink through the air-fryer basket’s grills and solidify during the cooking process, effectively acting as a glue. Instead, make sure battered foods are as dry as possible: We love panko bread crumbs for the air fryer, which act as a barrier, preventing any drips.

      10. Avoid Cooking Tiny Items

      Because of the intense heat and air that the appliance uses, cutting foods too small can make them easily burn or fly around and get caught in the air fryer. Stick with average bite-size cuts and avoid anything super small.

      11. Air-Fry Your Leftovers

      The microwave usually zaps life (and crispy textures) from leftovers. The air fryer will revitalise leftover pizza or roast vegetables much quicker than the microwave oven can. The results? Crispy and never soggy leftovers.

      READ MORE: This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing

      12. Clean Up Is A Breeze

      Forget scrubbing gunk off a large baking sheet. Due to their small size and often nonstick surface, air fryers are typically quick to clean. Make sure your air fryer is unplugged and totally cooled before wiping it down.

      Happy National Doughnut Day! Today, we’re celebrating the only way we know how – with a DOZEN reasons to smile!Get a dozen of your fave doughnuts today for only R150!😍 pic.twitter.com/MLgiuzRqEP— Krispy Kreme ZA (@KrispyKreme_ZA) June 2, 2023

      Celebrate National Doughnut Day With Krispy Kreme

      Okay so maybe you’re wanting to celebrate the day but you don’t have time to try this delicious and healthier recipe?

      Then Krispy Kreme has you covered with a dozen of your fave doughnuts for only R150 today! Looooove. Because we all need a cheat day sometimes right? And there’s no better cheat day than National Doughnut Day, we think.

      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.

      Your Air Fryer Doughnut Recipe, Right Here:

      Fluffy Air Fryer Doughnuts

      Craving doughnuts but don’t want something totally drenched in oil? This air fryer doughnut recipe is the perfect solution, then!

      Total Time 2 hours hrs 40 minutes mins

      Course Dessert

      Servings 6 people

      1 air-fryer
      For The Doughnuts½ cup Warm milk¼ cup plus 1 tsp. granulated sugar, divided2¼ tsp Active dry yeast4 tbsp Butter, melted1 Egg, large1 tsp Pure vanilla extract2 cup All-purpose flour½ tsp Kosher saltCooking sprayFor The Vanilla Glaze1 cup Powdered sugar¼ cup Milk½ tsp Pure vanilla extractFor The Chocolate Glaze¾ cup Powdered sugar¼ cup Unsweetened cocoa powder3 tbsp MilkFor The Cinnamon Sugar½ tbsp Granulated sugar2 tbsp Ground cinnamon2 tbsp Butter, melted
      To Make DoughnutsIn a small bowl, combine milk and 1 tsp. sugar, stir to dissolve. Sprinkle yeast over mixture and let sit until frothy, about 8 minutes.In a large bowl, whisk together remaining ¼ cup sugar, butter, egg and vanilla. Pour in yeast mixture, add flour and salt, and stir to combine.Transfer dough to a lightly floured surface and knead until elastic and only slightly tacky. Form into a ball. Grease a large bowl with cooking spray, add dough, and cover with a clean dish towel. Let dough rise in a warm spot until doubled in size, about 1 hour.Line a large baking sheet with parchment paper and grease lightly with cooking spray. Punch down dough, then turn onto a lightly floured work surface and roll out into a 5cm-thick rectangle.Using a donut cutter or 7cm and 2.5cm biscuit cutters, punch out your doughnuts. Knead the scraps together, reroll and punch out more doughnuts. Place doughnuts and holes onto baking sheet, cover with a dish towel and let rise again, 40 minutes to 1 hour more.Grease air-fryer basket with cooking spray, and add 2 donuts and 2 donut holes at a time, making sure donuts don’t touch. Cook at 190° Celsius until deeply golden, 6 minutes. Move to cooling rack and repeat with remaining dough.Dip doughnuts in glaze (see below) or follow instructions for cinnamon sugar. Return to cooling rack and let set for 5 minutes before serving.To Make Vanilla Glaze:To Make Chocolate Glaze:To Make Cinnamon Sugar: In a large shallow bowl, whisk together sugar and cinnamon. Brush doughnuts with melted butter, and then toss in cinnamon sugar.

      Keyword air fryer, dessert

      *This article originally appeared in Delish More