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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

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    Race Fuel: Exactly What You Should Eat And Drink For A Better Race

    When it comes to race fuel, it’s easy to think just your training should take you over the finish line. But for endurance feats, you need a little food to give your tank more power.

    Raeesa Solwa Mehtar, a biokineticist and running coach, has run multiple marathons, ultra-marathons and several half marathons. Here’s her advice on race fuel; what to eat and drink during the race — plus, what to avoid.

    “Personally, I’d say ditch the gels,” says Raeesa. “Do you feel that energy gels make you feel nauseous, sick or give you stomach issues? I know I do. I’ve run four marathons (all under four hours), one ultra (under six hours) and a couple half marathons and did not use any form of energy gels.” Instead, Raeesa fuels up on real food. “Whole food solubles can easily provide the nutrition and electrolytes needed for long-distance endurance efforts,” she says. Here are her go-to strategies for race fuel that’ll get you across the finish line feeling strong. 

    1. Drink lots of water leading up to race day.

    Your body needs to be thoroughly hydrated on the day of the race. “I usually have small sips of water during the race,” says Raeesa. Per experts, you should drink about two cups of water two hours before your run, then stay hydrated during the run, too. Go with your sweat as an indicator. Sweat is water loss from the body that needs to be replaced, so keep hydrating along with the rate at which you sweat.

    2. Eat a good race-day brekkie.

    “On the morning of the race, I have the same type of meal that I would normally have for breakfast, which is a smoothie,” says Raeesa. “You need to practise your pre-race meal strategy during training. The stomach needs to be trained to handle food during a long run.”

    One Co Ready-To-Drink Smoothie Box

    This selection of healthy, ready-to-go smoothies offers three different flavours in a compact bottle that you can stash in your bike kit or have before and after the race to fuel up.

    3. Replace your body’s electrolytes. 

    After the first 10 kilometres in a race, you need to start replacing electrolytes. “I sip on any form of energy drink, but you could also opt for coconut water, which will provide natural energy, potassium and magnesium,” says Raeesa. Electrolytes could also come from small amounts of food containing salt and sugars, like nuts.

    4. Go bananas!

    Bananas are one of the best energy sources you can have as a runner. They’re a good source of carbs and help prevent cramps. Supporters usually hand out bananas on the side of the road, so grab one.

    5. Pack some padkos.

    “Dates are easy to chew and are higher in sugar and carbs compared to other dried fruit – they’re one of my favourite pre-race snacks,” says Raeesa. “Though certainly not an all-natural, real food, gummy bears or jelly beans contain fast-digesting simple sugars, which will reach the bloodstream quickly, giving you a boost when you need it. Honey may just be nature’s version of a sports gel.”

    You can also make little oat balls as snacks and carry them for homemade, healthy fuel.

    Tropical Mix Snacking Bundle

    Combine these into a delish snack mix or pick and choose the ones you’d like to much on.

    Nanuki Boom Bar Seismic Crunch

    This bar, loaded with sunflower seeds and healthy cornflakes, makes for great race fuel.

    OhMega Macadamia Butter

    Choc-o-block with micronutrients and healthy fats, this delicious snack will keep you going for longer.

    Check out Raeesa’s running woman’s workout for killer abs:

    [embedded content]

    6. Don’t skip the taters.

    A baked potato wedges stand during a marathon or ultra race is like approaching an all-you-can-eat candy stand in the running world. They’re not the easiest things to carry (ew…mashed potato pocket!) but if you come across a stand along the road, grab some munchies for a hit of minerals and sustained energy.

    7. No surprises. 

    Be sure to test these new foods on training runs instead of during a race – just in case your stomach doesn’t react well to them while exercising (#totesawks). If gels do work for you, then, by all means, use them properly: drink enough water, train with gels months before, try different brands to see what suits you best and wash them down with water. More

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    “I Drank Kombucha Every Day For 10 Days — It Was Amazing”

    When I first told the Women’s Health team I wanted to drink kombucha every day, half said “yum” and the other half said “yuck”. It’s just one of those things – you either love it or you hate it. But its health benefits proceed it. So with my fridge stocked, the challenge began. This was going to be good…

    Hold Up, What Is Kombucha?

    For those poor souls who haven’t yet heard about kombucha and its magical powers, here’s the low-down. The exact origin of this mystical drink is not known, although it’s been narrowed down to Asia (naturally). It’s been around for about 2000 years – but the hipsters made it famous.

    Kombucha is basically fermented black or green tea. Add sugar to kick-start fermentation, then a SCOBY or “tea fungus” to complete the process. It’s best to get one of these white mushroomy masses from a supplier (hipster dealers) as culturing one by yourself can be dangerous.

    A SCOBY is a symbiotic colony of bacteria and yeast that feeds on the sugar content in the tea. This whole process takes about two weeks and you’ll end up with a fizzy, tangy beverage. As a by-product of fermentation, kombucha does contain traces of alcohol – like, 0.5 per cent, so nothing to write home about. It’s also slightly caffeinated. The process might sound funky, but trust me, the drink is good.

    But Why Would You Drink It?

    I know, I know, a mushroom fizzy drink doesn’t exactly sound appetising, but give it a try. Here are just some health benefits…

    First off, kombucha is rich in probiotics, which help to create a balance in your gut. They can help with digestion, bloating and a whole range of ghastly gut-related issues. Even weight loss! Kombucha also contains antioxidants, which fight free radicals in the body. Basically, they prevent or delay cell damage. And among these antioxidants are vitamins B1, B6 and B12 to improve your immune system. Cheerio winter cold!

    But beware: there is that “too much of a good thing” problem. Too much kombucha can lead to your gut being a little more active than you’d like. So try to stick to one bottle a day. That’s what I did and here is my experience…

    My Experience With The ‘Tea Of Life’

    Like I said, my fridge was packed with all the kombucha I’d need for this “experiment”. Ready for that detox and healthy gut, I packed my first bottle for work the next day. I gym first thing in the mornings, then it’s off to the office for brekkie and my usual coffee. But for these 10 days, kombucha came first. What? Cally replaced coffee with kombucha!? Yes, miracles do happen, and let me tell you, if you want to give up coffee, this is an excellent way to start. The rumours are true. The natural energy lift the man-bun movement claims to experience is real. What a great way to start the day: sipping kombucha while checking the morning mail.

    Then the next miracle happened. My period. No, that’s not the miracle – the lack of period pain was, though. I was impressed, to say the least. In fact, looking back, my stomach was very well-behaved the whole time – even after some late-night binging on nachos (my go-to snack). So the sceptic (me) is convinced of another health benefit. Perhaps this really is the tea of life.

    The 10 days flew by and on the 11th it was with tears in my eyes that I opened my trusty lunchbox to find it kombucha-less. I’m back on coffee with breakfast and back to my usual self. In all honesty, I can’t admit to finding my skin more glowy or sudden moments of enlightened being. But, truthfully, I do plan to include a whole lot more kombucha in my life. And my body will thank me for it.

    Our top kombuchas to try:

    Fermented Rooibos Tea

    Naturally sweetened, this kombucha delivers a tangy taste.

    Happy Culture Ginger & Lemon Kombucha

    Zingy lemon and ginger complement the natural sharpness of ‘booch.

    CultureLab Lemongrass Kombucha

    Green tea and lemongrass go together swimmingly in this zesty drink.

    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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    8 Benefits Of Gherkin Juice That Will Make You Want To Drink Some ASAP

    Everyone loves a good gherkin (my deepest condolences to the wayward taste buds out there that can’t appreciate them).

    However, since gherkins are the stars of the jar, too often the juice — you know the stuff responsible for turning your everyday cucumber into crunchy, sour goodness — gets tossed out and forgotten. But not today. Today, gherkin juice will get the credit it so rightfully deserves.

    After all, the simple liquid packs tons of benefits that nutritionists say you need to take advantage of as soon as the last gherkin is gone. So yes, consider this your excuse to buy another jar of gherkins, stat. You’re welcome.

    1. It’s a next-level source of hydration.

    “Gherkin juice contains [sodium], potassium, and water, which are all important for hydration,” says Alyssa Lavy, a registered dietician. And while water usually does the trick, if you need replenishment after a super hard workout or long day in the sun, electrolytes (a blanket term for good-for-you minerals, including sodium and potassium) can help. And that’s where gherkin juice’s all-in-one status comes in clutch.

    Lavy says approximately 45 to 90ml of gherkin juice per day should suffice—whether you’re drinking the stuff straight or diluting it with water to tone down the flavour.

    That said, gherkin juice doesn’t skimp on the sodium—90 ml (or six tablespoons) has 690 mg. “So, you may want to limit your intake if you’re watching sodium in your diet or already eating a high-sodium diet.” (FYI, the FDA recommends consuming 2,300 milligrams a day.)

    Here’s the rest of the gherkin juice’s nutrient lineup, in a 90 ml serving, according to the USDA:

    Calories: 15

    Protein: 0 g

    Fat: 0 g

    Carbohydrates: 3 g

    Sodium: 690 mg

    READ MORE: 8 Foods With High Water Content, For Maximum Hydration

    Water is typically all you’ll need before and during a workout, but if you’re really going hard (like, athlete-level), you’ll need a few more of those aforementioned electrolytes. And gherkin juice is THE recovery fluid for replenishing the electrolytes lost during a major sweat session. Plus, it can even help with post-workout muscle cramping.

    3. It’s loaded with probiotics.

    Gherkin juice is here to work magic on your gut. Okay, well not magic necessarily, but since gherkins are fermented, Lavy says, they’re packing tons of probiotics.

    That said, Lavy recommends keeping an eye on the labels of store-bought jars. Some “commercially-produced gherkins are not likely to contain probiotics, due to processing.” That’s because, in order to extend their shelf-life, they’re manufactured using vinegar and heat, which typically destroys the gut-loving active cultures. So, keep an eye out for vinegar on the ingredients list, it might clue you in on whether those particular gherkins are packing probiotics.

    Or, if you’re really dedicated, you could just pickle your cucumbers right at home. (Just be sure to go for a classic pickling recipe that involves salt, water, and cucumbers—no vinegar.)

    4. It will satisfy your salt craving.

    If you find yourself reaching for a bag of chips or pretzels when that 3 p.m. hunger pang hits, Monica Auslander Moreno, founder of Essence Nutrition, says gherkin juice might just be the nutrient-dense (and tasty) alternative you’re looking for. After all, it tastes just like the gherkins that were once inside the jar.

    READ MORE: Salt-Free Ways to Flavour Your Food

    5. It helps regulate blood sugar levels.

    While gherkin juice made with vinegar may not have probiotic benefits, it does come with its own perks. “ Gherkin juice may help regulate blood sugar levels,” says Kelli McGrane, a registered dietician for Lose It!. “Studies have shown that when consumed prior to a meal, individuals with type 2 diabetes had reduced blood sugar spikes.” And though the vinegar in gherkin juice is largely responsible for improving the body’s response to insulin, I probably don’t need to convince you a shot of vinegar tastes a lot better when it’s masked by the sweet and sour flavours of a gherkin.

    6. It’s a source of vitamins and antioxidants.

    Gherkin juice is a particularly good source of vitamins A and E. It also contains a trace amount of antioxidants, which help protect your body and its cells from harmful molecules. While other foods have higher concentrations of antioxidants (gherkin juice shouldn’t be your go-to source), if you’re already drinking the stuff, know you’re reaping these benefits, too.

    7. You can use it to pickle more veggies.

    If you’re not planning on tossing a straw into your gherkin jar, Moreno suggests using the brine to pickle other vegetables such as carrots, peppers, and beets.

    READ MORE: Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

    8. It’s cost-effective.

    Since gherkin juice comes with the gherkins you were planning to eat anyway, this probiotic-packed sports drink is super cost-effective. Not to mention, it helps do your part to eliminate food waste (one of the underrated benefits of gherkin juice). Win, win.

    *Words: Aryelle Siclait

    *This article was originally published on Women’s Health US  More

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    These Pistachio Energy Balls Are The Perfect Snack

    Are you tired of the same old snacks that leave you feeling sluggish and unsatisfied? Look no further than these delicious and nutritious Pistachio Energy Balls! Packed with protein, fibre, and healthy fats, these energy balls are the perfect snack to keep you fueled and satisfied throughout the day. Not only are they amazeballs, but they’re also incredibly easy to make.

    Per ball: 86 cal, 6 g fat (0.5 g sat), 2 g protein, 33 mg sodium, 8 g carb, 3.5 g sugars (0 g added sugars), 2 g fibre

    Pistachios offer some pretty legit health benefits

    They’re a solid source of fibre

    Pistachios are lower in calories than most nuts

    Packed with antioxidants

    Pistachios may help you sleep better

    Pistachios’ healthy fats support long-term health

    Pistachio Energy Balls

    These protein-packed energy balls are the perfect on-the-go snack.

    Course Snack

    Calories 86 kcal

    1 Food processor
    3/4 cup shelled pistachios1 tbsp sesame seeds1/4 cup slivered almonds1/2 cup dried apricots, chopped1/4 cup tahini1/4 tsp kosher salt2 Medjool dates, pitted
    Heat oven to 200°C. Arrange pistachios, sesame seeds, and almonds on a rimmed baking sheet, making sure to keep them separated. Roast until toasted, 3 to 5 minutes. Cool slightly.In a food processor, pulse pistachios until coarsely chopped. Transfer ¼ cup to a small bowl and mix in sesame seeds. Set aside.Add remaining ingredients to food processor and pulse until finely ground. Mixture should stick together when pressed between fingers. Firmly roll into 1-inch balls, then coat in pistachio-sesame mixture. Refrigerate for at least 2 hours and up to 5 days.

    Keyword energy balls

    Recommended Ingredients & Products:

    Pistachio Nuts in Shell

    The Faithful to Nature pistachio nuts are locally sourced and wrapped in Earth-friendly packaging. “Great quality, value & packaging“

    Bosch 800W Food Processor

    “This product absolutely delivered. I’ve used it to make smoothies, pesto, and hummus, and the results have been amazing.

    It is easy to use, easy to wash, and value for money.” Holly G

    Faithful to Nature Sweet Spreading

    If you’re in a meal prep mood today and you’re making multiple recipes; these three core ingredients may come in handy.

    Need more snack inspo?

    This recipe was originally published on More