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

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

      3 Air Fryer Essentials Recommended By Us

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

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

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

      READ MORE: Two-Ingredient Chocolate Mousse

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

      Air Fryer Milk Tart Recipe

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

      Prep Time 30 minutes minsCook Time 1 hour hr

      Course DessertCuisine South African

      Servings 8

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

      Keyword dessert

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

      Kelleigh Korevaar

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

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      Two-Ingredient Chocolate Mousse

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

      Butternut Benefits

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

      Healthy Chocolate Mousse

      Chloe Morgan

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

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

      Course Dessert

      Servings 3 servings

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

      Keyword butternut, mousse

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

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

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      Feelings that completely suck: ending a stunner of a TV show with no idea what you’ll do next; breaking a nail and eating a salad that just doesn’t fill you up. We can’t solve for the first two but we’ve just about found a solution to the third pesky problem. A high-protein vegan salad that’ll leave you satisfied AND dreaming about wanting more? Sign. Us. Up. This salad, from chef Kerry Kilpin at Steenberg’s Bistro Sixteen82 restaurant, ticks all the boxes.

      Meet the chef: this recipe is from Chef Kerry Kilpin at Steenberg Hotel & Spa

      The low-down on vegan protein

      If you’re vegan (or committing to meat-free Mondays), know that getting good protein should be the last thing to concern you about your meals. High-protein vegan options exist in abundance. Find them in:

      Lentils

      Tofu

      Quinoa

      Beans

      Edamame

      Peas

      Chia seeds

      Hemp hearts

      Peanut butter

      Hummus

      In this high-protein vegan salad recipe, you’ll find a few good sources of protein, which is a major key for regulating your hormones, boosting satiety and hitting those amino goals.

      READ MORE: 9 High-Protein Vegetables That Will Fill You Up Fast

      Why this salad is actually a game-changer

      You might think of a salad as a side dish, but according to dieticians everywhere, half your plate should consist of vegetables. Think: spinach, broccoli, tomato, butternut… the options are endless. Vegetables contribute not only micronutrients like vitamins and minerals but also boost your satiety so you’re not hungry immediately (thanks to the high fibre content). This high-protein vegan salad also doubles as a meal on its own, thanks to the addition of healthy carbs in the form of barley, so it hits every nutritional need.

      If you do it right, your salad should be filling, nutritious and damn tasty, too. And this salad is far from boring. It’s nutrient-dense, delicious and filling. What could be better?

      READ MORE: 12 Restaurants In Cape Town And Joburg To Satisfy Your Vegan Cravings

      Satisfying High-Protein Vegan Salad

      Kerry Kilpin

      This salad is filling, nutritious and delicious. Here’s how to make it.

      Prep Time 15 minutes minsCook Time 10 minutes mins

      Course Lunch, Main Course, Salad, Side DishCuisine Healthy

      Servings 4

      For the salad bed200 g cooked barley200 g cooked brown lentils150 g baby spinach150 g mixed leaves200 g blanched tender stem broccoli400 g roasted butternut40 g toasted almonds10 g toasted sesame seeds100 g vegan cheese40 ml balsamic syrupfresh lime wedges, for garnishingFor the vegan hummus1 tin chickpeas, liquid drained80 g spinach30 g parsely10 g garlic10 g chilli5 g cumin80 ml olive oil1 fresh lemon, juicedsalt and pepper, to tasteFor the herb dressing30 g parsely20 g mint2 Tbsp Dijon mustard10 g brown sugar10 ml red wine vinegar10 ml water100 ml olive oilPinch of salt
      Make the hummusCombine all the ingredients in a blender, gradually incorporating the olive oil and lemon juice to achieve a smooth consistency.  If the hummus appears too thick, add a small amount of water to achieve a softer consistency. Make the dressingBlend all the ingredients in a blender, excluding the oil. Gradually incorporate the oil to create an emulsion. Season to taste. Assemble the saladCoat the butternut, barley and lentils with half of the herb dressing.Arrange the leaves at the base of a platter and layer with the grain salad, broccoli, vegan cheese, sesame seeds and toasted almonds on top. Drizzle the salad with herb dressing and balsamic syrup. Spoon small dollops of hummus evenly over the salad and garnish with lemon wedges for serving. 

      Keyword air fryer, chopped salad, Easy Meals, high-protein, Lunch, Vegan

      This salad serves four to six people, so it’s perfect for Sunday lunches or to prep for midweek madness when your cooking motivation wanes. Just prep and enjoy!

      READ MORE: How To Go Vegan: 15 Easy Nutritionist-Backed Tips

      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

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      Your Ultimate Protein Pancake Recipe

      by

      Pancakes are awesome, but the sugar and refined carbs are like a one-two gut punch; a stack for breakfast can leave you feeling hungry and lethargic not too long afterward. These protein pancakes, on the other hand, have enough replenishing fuel to keep you full for hours and crush those 11 a.m. cravings. Made with oat flour and protein powder (instead of the usual white flour and granulated sugar), these better-for-you pancakes get sweetness from a banana and even more hunger-curbing protein from cottage cheese.

      They cook up light and fluffy and taste so good, you’d never know they house 17 grams of protein per serving (which is about 3 pancakes)—basically the equivalent of what you’d find in three eggs.

      Why is it so important to load up on protein?

      Experts say you probably need more protein than you think. This macronutrient provides energy and is key for building muscles and bones. A high-protein breakfast, in particular, is clutch for keeping blood sugar and energy levels stable to avoid crashing later.

      This super easy recipe for protein pancakes is great plain or topped with a handful of berries, to boost the vitamins and fibre even more. It’s the rare indulgent breakfast (or anytime meal) that’s actually good for you so break out that big ole tub of whey protein powder and get ready to scoop and level up!

      Protein Pancake

      Joy Cho

      Clocking in at 17 grams of protein per serving, these pancakes are absolutely stacked.

      Total Time 25 minutes mins

      Course Breakfast

      Servings 2 servingsCalories 229 kcal

      ⅓ cup oat flour¼ cup unflavoured whey protein powder1 tsp baking powder¼ tsp ground cinnamonKosher salt1 small ripe banana½ cup low-fat cottage cheese1 large egg½ tsp pure vanilla extractSyrup and fresh berries, for serving
      In medium bowl, whisk oat flour, protein powder, baking powder, cinnamon, and a pinch of salt. In another medium bowl, mash banana with fork. Whisk in cottage cheese, egg, and vanilla to combine. Gradually add wet ingredients to dry ingredients, whisking just until combined. Let batter rest 5 minutes.Heat large nonstick skillet on medium. Add four scant 1/4-cupfuls of batter and flatten into 8-10cm rounds using side or bottom of measuring cup. Cook until edges are set and bottom is golden brown, 2 to 3 minutes. Flip and cook until golden brown and cooked through, 1 to 2 minutes more. Transfer to plate. Reduce heat to medium-low. Repeat with remaining batter adjusting heat as necessary. Serve pancakes with maple syrup and berries if desired. 

      Keyword flapjacks, Pancakes

      Per serving (3 pancakes): About 229 cals, 6.5 g fat (2.5 g sat fat), 114 mg chol, 583 mg sodium, 28 g carbs, 3 g fibre, 9 g sugar (.5 g added sugar), 17 g protein

      More Pancake Recipes:

      This article by Susan Choung & Joy Cho first appeared on Women’s Health US. More

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      These Banana Protein Pancakes Will Keep You Going All Day

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      Need an energy boost? Here’s how to whip up some delicious banana protein pancakes (flapjacks) in a jiffy…

      Not only are these pancakes a tasty way to start your day, but they also provide a hefty dose of protein to keep you feeling satisfied and ready to tackle whatever comes your way. Plus, the natural sweetness of the bananas means you can skip the syrup (though a drizzle of syrup never hurts). Top with some fresh fruit and voilà breakfast is served!

      Banana Protein Flapjacks

      Serves 3: Per serving: 2076kJ, 8.3g fat, 2.4g sat fat, 79g carbohydrates, 19g sugar, 6.5g fibre, 27g protein, 107mg sodium

      Course Breakfast

      Servings 3 servingsCalories 496 kcal

      ⅓ cup vanilla Whey protein powder⅓ cup all-purpose flour¼ cup quick-cooking oats1 tbsp stevia or other sugar alternative1 tsp baking powder1 banana, mashed1 large egg1 tbsp fat-free plain yoghurt
      In a large bowl, combine the protein powder, flour, oats, stevia and baking powder. Mix well. Add the banana, egg, and yoghurt. Mix.Coat a non-stick skillet with cooking spray, then wipe away the excess with a paper towel and set aside the towel. Use this towel to wipe the skillet between pancakes, re-coating the skillet with the oil and cleaning away any pancake batter crumbs. Heat the skillet over medium-low heat.Spoon about half a cup of the batter into the skillet. Cook for one to two minutes, or until firm and golden brown. Flip the pancake and cook for 30 seconds to one minute longer, or until golden brown. Remove the pancake to a plate. Wipe the skillet with the paper towel.Repeat STEP 3 with the remaining batter to make a total of three pancakes.

      Keyword flapjacks, Pancakes

      Serves 3: Per serving: 2076kJ, 8.3g fat, 2.4g sat fat, 79g carbohydrates, 19g sugar, 6.5g fibre, 27g protein, 107mg sodium

      More Breakfast Recipes: More

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      Impress Your S.O. With This 3-Course Valentine’s Day Menu

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      Cupid’s arrow might be flying fast this Valentine’s Day, but your dinner plans don’t have to! Forget scrambling for reservations and ditch the takeout scene. Krazy Kiwi Kookbox has whipped up a three-course menu that’s as cute and playful as your first date night (remember those?). Think romantic, schmaltzy and oh-so-gooey deliciousness, all prepped with fresh, seasonal ingredients and a whole lot of love.

      So grab your S.O., pop open some bubbly and get ready to dig into a meal that’ll leave you feeling lovey-dovey. Now, who needs reservations when you have a Valentine’s Day menu this adorable?

      What is Krazy Kiwi Kookbox? Kookbox, have crafted meal kits that are a breeze to follow, so you can effortlessly whip up tasty dishes right in the comfort of your own kitchen. Explore their wide variety of recipes, featuring options for families, plant-based enthusiasts, keto followers and those focused on health and fitness.

      These blue cheese stuffed figs starters are love at first bite. Literally!

      Blue Cheese Stuffed Figs

      Krazy Kiwi Kookbox

      Blue cheese stuffed figs, crispy bacon and topped with a honey balsamic vinaigrette.

      Course Starter

      Servings 2 people

      4 Figs125g Blue cheese100g Bacon bitsPillow pack of Rocket-based salad mix4 tbsp Olive oil2 tbsp Balsamic vinegar2 tbsp Honey
      Preheat the oven to 180C.Place the olive oil, balsamic vinegar, and honey in a small, lidded container and shake to combine. Set aside.Using a sharp knife, cut a cross into the top of each fig, being careful not to cut all the way through, then gently squeeze the bottom of each fig to open the fruit.Divide the blue cheese among the figs, stuffing the pieces into the top of the figs.Place the prepared figs on a baking sheet and place in the oven for 5 minutes or until the cheese has melted.While the figs bake, fry the bacon bits in a small pan until crispy. Set it aside.To serve, divide the salad among the serving plates.Place 2 roasted figs per plate.Drizzle the honey balsamic dressing over the figs and the rocket and follow with a sprinkle of crispy bacon.

      READ MORE: 12 Energising Valentine’s Date Night Ideas For You And Boo

      The Main Attraction

      Let’s just say there will be no leftovers for tomorrow’s lunch box. Sorry love!

      Sirloin with a Prawn Cajun Cream Sauce

      Krazy Kiwi Kookbox

      Sirloin with a Prawn Cajun Cream Sauce, Roasted Potato Wedges and a Green Bean Salad

      Course Main Course

      Servings 2 people

      500g Sirloin from your local butcher1 tbsp Cajun spice4 tbsp Butter200g Deshelled prawns¼ cup Chicken stock1 tbsp Dijon mustard1 tsp Lemon juice1 tbsp Grated parmesan cheese5g Flat-leaf parsley⅓ cup Cream2 Large potatoes100g Fine Green beans50g undried tomatoes in oil100g Bocconcini
      Preheat the oven to 180C.Remove the parsley leaves from the stalks and chop the leaves finely. Keep the stalks.Season the sirloin with salt and pepper.Top the beans, but do not tail.Tear or cut the bocconcini into smaller pieces.Snip the sun-dried tomatoes into strips.Cut the potatoes into wedges. Do not peel the potatoes.Boil the potatoes wedges for 10 minutes. Do not cook them longer, as they will go mushy.Line a baking sheet with baking paper. Place potato wedges on a baking sheet, season with salt and pepper, and drizzle with olive oil. Place in a pre-heated oven for 30 minutes, or until brown and slightly crisp.Once the potatoes are in the oven, bring a pot of salted water to the boil for the beans.Blanch the green beans by immersing them in salted, boiling water for 2 minutes.Take the beans out of the water and drain well.Lightly toss the hot beans with the sun-dried tomato strips and the oil of the tomatoes. Season with salt and pepper and allow to cool.Once cooled gently mix through the bocconcini and set aside the salad.Once the potatoes have been baking for 10 minutes start with the sirloin.Heat a tablespoon of olive oil in a large pan over medium-high heat.Add the sirloin and sear until lightly browned on both sides and cooked to the desired level.Set aside the sirloin and allow it to rest while you prepare the sauce. Add the butter to the pan you used for the steak and let the butter melt before adding the prawns and cooking until just pink on both sides, about 1-2 minutes per side.Place the prawns in a small bowl and add the lemon juice and the chopped parsley to the bowl.Into the same pad add the garlic and cook until fragrant.Add the stock and deglaze the pan by scraping up any brown bits from the bottom with a wooden spoon as the stock sizzles.Add the cream, Dijon mustard, and Cajun spice, bring to a boil, and let it simmer for a minute.Add the parmesan cheese and let it melt into the sauce.Serve the steak topped with the creamy sauce and prawns. Crispy potatoes and crunchy salad on the side.

      Keyword beef, prawns

      READ MORE: These Valentine’s Day Quotes Will Help You Express All Your Lovey-Dovey Feelings

      Valentine’s Day Kisses

      Indulge in these delightful chocolaty bites adorned with fresh, juicy berries – the ultimate sweet finale to your romantic rendezvous.

      Chocolate Dessert Cups

      Krazy Kiwi Kookbox

      Chocolate Dessert Cups Served with Chantilly Cream and Berries

      Course Dessert

      Servings 2 people

      100g Quality cooking chocolate250ml Quality Chocolate mousse from your local supermarket125g Mixed Berries100ml Whipping cream2ml Vanilla extract1 tbsp Castor sugarA Pinch of Cinnamon
      Melt the chocolate in a double boiler until runny.Pour a thin layer into two muffin cups, make sure to get into up the sides of the cups as well. Place in the freezer for 15-20 minutes or until the chocolate is still. (A tip is to chill the muffin cups beforehand, so the chocolate sets fast)Whip the cream until soft peaks and gradually add the sugar and vanilla extract.Gently slide the chocolate cups out of the muffin cups, fill them with chocolate mousse, and top with Chantilly cream, berries, and a pinch of cinnamon.You can save a bit of chocolate and make shavings with a vegetable peeler to use as a topping for your dessert.

      For more information about Krazy Kiwi Kookbox and recipe ideas, please visit www.kookbox.co.za. More

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      6 Healthy Homemade Pizza Recipes To Take Your Slice To The Next Level

      by

      If you auto-dial your local pizza place once a week, you’re not alone: according to a Euromonitor International Consumer Foodservice report a few years back, pizza is South Africa’s best-loved takeaway/home delivery fast food, with double the sales figures of any other takeaway. The problem: our fave fast food is loaded with fat and sodium.

      But don’t forgo this tasty and convenient meal option altogether. “The right toppings can transform this fattening grease bomb into a healthy meal,” says dietician Keri Gans, author of The Small Change Diet.

      “When making a pizza, use plenty of tomato-based sauce (you can add chilli, basil or chives for more flavour) and veggies,” suggests WH weight-loss advisor Elienne Horwitz. “Then lightly sprinkle mozzarella or feta over it.” Top a shop-bought wholewheat crust or cheeseless build-your-own takeaway with one of these waist-cinching combos

      Parma ham and goat’s cheese pizza

      Hold the sausage. “Parma ham is much leaner and provides the same meaty satisfaction without all the kilojoules or grease,” says Gans. Trade mozzarella for goat’s cheese or feta and you’ll get a mouthful of creamy goodness and 11 percent fewer kilojoules.

      Make It

      Layer one slice ready-made pizza base with half a cup diced tomato and half a cup chopped rocket. Top with 14g thinly sliced Parma ham. Sprinkle with one tablespoon crumbled goat’s cheese or feta and a pinch of freshly ground black pepper. Drizzle with one teaspoon extra virgin olive oil and bake in a 190°C oven for five to seven minutes, or until cheese melts.

      Per slice: 1 254kJ, 26g fat (5g sat), 700mg sodium, 30g carbs, 15g fibre, 13g protein

      Ricotta-pear pizza

      If you like your slice on the sweet side, there’s another option besides Hawaiian-style (that’s pineapple and ham for the uninitiated). Try some non-fat ricotta sweetened with orange marmalade, a touch of honey and slices of fibre-filled pear for a healthy meal that tastes like it could be dessert.

      Make It

      Spread two teaspoons orange marmalade over one slice ready-made pizza base. Top with a quarter cup non-fat ricotta and spread well to cover. Top with a third of a thinly sliced Bosc pear. Drizzle with one teaspoon honey and bake in a 190°C oven for five to seven minutes, or until warmed through.

      Per slice: 1 254kJ, 5g fat (1g sat), 310mg sodium, 54g carbs, 6g fibre, 10g protein

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

      Greek pizza

      “Feta on pizza is a really smart choice,” says Gans. “You only need a little to get a lot of flavour, which results in a huge kilojoule saving.” Then there’s a generous serving of veggies, including roasted red peppers and rosa tomatoes, which dish up more than 40 percent of your daily vitamin C.

      Make It

      Top one slice ready-made pizza base with two tablespoons drained roasted red peppers, five halved rosa tomatoes, five halved pitted kalamata olives and one teaspoon feta-cheese crumbles. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

      Per slice: 1 090kJ, 12g fat (3g sat), 710mg sodium, 32g carbs, 6g fibre, 8g protein

      Image by Freepik

      Barbecue chicken pizza

      You don’t have to weigh down your slice with chorizo or extra cheese to score a hearty serving of satiating protein. A reduced-fat hard cheese such as Slimmer’s Choice Cheddar, Gouda or mozzarella (around 13 percent less fat than regular cheese) and skinless white meat chicken with a coating of tangy barbecue sauce keeps you satisfied – so you won’t be tempted to polish off the rest of the pizza by yourself.

      Make It

      Toss a third of a cup cubed grilled chicken breasts and two tablespoons diced red onion with one tablespoon barbecue sauce. Spread evenly over one slice ready-made pizza base. Sprinkle with one teaspoon grated reduced-fat cheese. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

      Per slice: 1 212kJ, 9g fat (2g sat), 500mg sodium, 32g carbs, 4g fibre, 22g protein

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

      Cheesy fennel and courgette pizza

      Fennel is one of the ingredients that give Italian sausage its distinctive taste. Sprinkle it, fresh or dried, onto your pizza and you’ll get the flavour you crave minus all that unwanted fat and bloat-inducing sodium.

      Make It

      Sauté half a cup diced fennel, three-quarters of a cup grated courgette and a pinch of chilli flakes with one teaspoon olive oil in a small pot over medium heat for five minutes, or until fennel softens. Spread over one slice ready-made pizza base. Sprinkle with two tablespoons reduced-fat grated mozzarella cheese melts. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

      Per slice: 1 090kJ, 12g fat (3g sat), 370mg sodium, 32g carbs, 6g fibre, 11g protein

      Spinach salad pizza

      You could order a side salad with your pizza – or you can just pile your greens on top instead. This combo features crumbled goat’s cheese, which adds a big kick of robust flavour for a fraction of the fat you’d get from a standard mozzarella-loaded piece. And best of all, there’s zero cooking required.

      Make It

      Toss one cup baby spinach with half a cup sliced red grapes, one teaspoon pine nuts, one tablespoon crumbled goat’s cheese and one tablespoon light balsamic vinaigrette. Top one slice ready-made pizza base with the salad.

      Per slice: 1 200kJ, 10g fat (3g sat), 590g sodium, 45g carbs, 6g fibre, 8g protein

      Pro Tips

      Next time you eat out, try one of these kilojoule-shaving tricks, courtesy of WH weight-loss expert Elienne Horwitz

      Ask for your pizza to be made with half the usual amount of cheese – or even better, order a cheeseless pizza and top with a cheese that contains less fat, like feta.

      Opt for a thin crust over the regular kind – this simple trick can reduce your carbs from two servings per slice to one.

      Order a cheeseless pizza and sprinkle your slice with one tablespoon of grated Parmesan cheese.

      Shrink your portion by sharing a pizza with a friend and ordering a side salad to bulk up the meal – eat the salad first so it fills you before you tuck into the pizza.

      Bulk up your toppings with veggies like broccoli, asparagus, artichoke, cauliflower, spinach, peppers, tomatoes, sun-dried tomatoes, aubergine, mushrooms and onions as they contain micronutrients and will fill you up. More

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      11 Avo Toast Recipes That’ll Fill You Up For Less Than 350 Calories

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      Is there anything more satisfying than avocado toast? These 11 variations—crafted by the Rodale Test Kitchen—will tantalise your tastebuds while packing in plenty of nutrients (avocados are a great source of healthy monounsaturated fats). Whether you’re craving something salty or sweet, there’s an option that’ll please every palate.

      1. Cucumber-Dill

      Top a slice of multigrain grain toast with 1/4 of an avocado, sliced, 1/4 cup cucumber slices and 1 Tbsp fresh chopped dill. Serves 1.

      Nutrition information (per serving): 257 calories, 5g protein, 21g carbs, 7g fibre, 4g sugar, 12g fat, 1.5g sat fat, 156mg sodium

      2. Elvis

      Spread 1/4 of an avocado on top of a slice of multigrain toast, top with 1/4 cup sliced banana and 1 Tbsp crushed peanuts. Serves 1.

      Nutrition Information (per serving): 257 calories, 8g protein, 30g carbs, 8g fibre, 7g sugar, 14g fat, 2g sat fat, 154mg sodium

      3. Strawberry-Mint

      Spread 1/4 of an avocado on top of a slice of multigrain toast, then top with 2 sliced strawberries and a few thinly sliced mint leaves. Serves 1.

      Nutrition Information (per serving): 170 calories, 5g protein, 21g carbs, 7g fibre, 3g sugar, 9g fat, 1g sat fat, 154mg sodium

      READ MORE: You Can Whip Up These High-Protein Bagels For Half The Calories Fast

      4. Everything Bagel

      Slather a piece of multigrain toast with 2 Tbsp cream cheese, then top with 1/4 cup cubed avocado and sprinkle with 1/2 tsp each poppy seeds and toasted sesame seeds. Serves 1.

      Nutrition Information (per serving): 287 calories, 7g protein, 21g carbs, 7g fibre, 3g sugar, 21g fat, 7g sat fat, 247mg sodium

      5. Lox & Eggs

      Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 1 sliced hard-boiled egg and 28g flaked smoked salmon. Serves 1.

      Nutrition Information (per serving): 334 calories kilojoules, 29g protein, 19g carbs, 5g fibre, 3g sugar, 17g fat, 3.5g sat fat, 239mg sodium

      6. Nicoise Salad

      Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 1/2 a can of drained tuna in water, flaked. Sprinkle with 1 tsp drained capers and the juice from 1/4 lemon. Serves 1.

      Nutrition Information (per serving): 223 calories, 18g protein, 19g carbs, 5g fibre, 2g sugar,9 g fat, 1g sat fat, 446mg sodium

      READ MORE: These Flax Energy Bites Will Keep You Fuelled Until Your Next Meal

      7. Bruschetta

      Top 1 slice multigrain toast with 1/4 cup diced tomato, 1 Tbsp diced red onion and 1/4 avocado, diced. Drizzle with 2 tsp balsamic vinegar. Serves 1.

      Nutrition Information (per serving): 168 calories, 5g protein, 22g carbs, 6g fibre, 5g sugar, 7g fat, 0.5g sat fat, 158mg sodium

      8. Pomegranate-Almond

      Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 1 Tbsp sliced toasted almonds and 1 Tbsp pomegranate seeds. Serves 1.

      Nutrition Information (per serving): 189 calories, 6g protein, 21g carbs, 6g fibre, 4g sugar, 10g fat, 1g sat fat, 153mg sodium

      9. Goat Cheese-Pecan

      Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 14g crumbled goat cheese and 1 Tbsp chopped toasted pecans. Serves 1.

      Nutrition Information (per serving): 231 calories, 8g protein, 19g carbs, 6g fibre, 3g sugar, 15g fat, 3g sat fat, 205mg sodium

      READ MORE: You Won’t Even Miss The Chicken In This Chickpea Salad Sandwich

      10. Apple Crisp

      Shingle slices from 1/4 red apple and 1/4 avocado over 1 slice multigrain toast. Drizzle with 2 tsp honey and sprinkle with pinch of cinnamon. Serves 1.

      Nutrition Information (per serving): 213 calories, 5g protein, 36g carbs, 6g fibre, 18g sugar, 7g fat, 0.5g sat fat, 154mg sodium

      11. Breakfast “Sandwich”

      Top a slice of multigrain toast with 1/4 of an avocado, sliced. Add a slice of bacon and a fried egg. Drizzle with 1 tsp of sriracha (or more to taste). Serves 1.

      Nutrition Information (per serving): 292 calories, 17g protein, 21g carbs, 6g fibre, 4g sugar, 16g fat, 3.5g sat fat, 582mg sodium

      READ MORE: Avocado Is One Of The Most Versatile Fruits You Can Cook With

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