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    This Braai Dessert Is So Simple Even Kids Can Make It

    Looking for an easy braai dessert? These mini chocolate braai pies only use three ingredients and take 10 minutes to cook on the coals. Perfect for after-summer lunches or as a sweet treat on Heritage Day on the 24th of September.

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

    If you’re looking for more braai recipes and inspiration, make sure to pick up a copy of Mynie Plays With Fire. You know you can trust her recipes because she is a self-confessed braai addict and has even been cooking over fire since she was just 10 years old!

    This is the ultimate braai and entertaining cookbook, you’ll reach for every chance you get.  It has braai-tasting menus so you have a carefully curated menu just for you. There are themed menus accompanying music playlists, fun facts, and of course, delicious recipes. If you haven’t planned out your Heritage Day menu or weekend yet, this cookbook has you more than covered (plus, it makes an amazing gift if you’re not the one hosting).

    READ MORE: Treat Yourself! These Lemon Slices Are Dreamy AND Healthy

    And now for the star of the show! This fuss-free dessert means you can carry on entertaining or whip it up in minutes if you don’t have the time or energy to spend hours in the kitchen. We love a quick, yet delicious dessert!

    Mini Chocolate Braai Pies

    Mynie Steffens

    Trust South Africans to take classic puff pastry that can take up to five hours to make and whack it onto a braai. Just one example of how South Africans make Frenchie things better by bending the rules.

    Prep Time 5 minutes minsCook Time 10 minutes mins

    Course DessertCuisine South African

    400 g Pack frozen ready-rolled puff pastry, defrosted6 tsp Chocolate spread (e.g. Nutella)36 mini Marshmallows (or 6 regular-sized ones cut into 6)
    Roll out the puff pastry on a cutting board and divide into 6 squares, each ±10 x 10cm. Spread a teaspoon of chocolate spread over half of each square, leaving a clear edge of 1cm. Scatter 6 mini marshmallows over the  chocolate spread on each. Fold the uncovered pastry over the filling and press the sides together to prevent the filling from seeping out too much. Keep the pies as cold as possible and refrigerate if necessary.Arrange the cold pies on a warm braai grid but leave the top uncovered so as not to puncture the puff pastry. Braai over medium-hot coals for 10 minutes in total, making sure the pastry is golden-brown underneath before turning the first time. Once turned, close the grid loosely and continue braaing.

    Keyword braai, chocolate, chocolate pie, comfort food, dessert

    Stock Up On These Spreads For Your Easy Braai Dessert

    The hazelnut content of this dairy-free chocolate spread is 38% more than regular spreads. Yum!

    This keto-friendly spread is sweetened with Lakanto Monkfruit Sweetener.

    It is handmade in Cape Town from a blend of ethically sourced, organic ingredients.

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

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    The “Amazing Skin” Smoothie Recipe That Actually Works

    Eat yourself gorgeous! Try this skin-hydrating smoothie recipe…

    The recipe for your skin…

    Winter skin? Add an avocado to your morning smoothie. It contains high amounts of antioxidants, vitamin E and polyunsaturated fats, which all help to keep your skin moisturised. The addition of baobab-fruit powder – high in vitamin C – helps your body to form collagen and elastin, two structural proteins that give your skin support and elasticity.

    Rehydrate Smoothie Recipe

    Serves 1. Per serving (655g): 2 215kJ, 21g fat (3g sat), 77g carbs, 190mg sodium, 19g fibre, 20g protein.

    Total Time 10 minutes mins

    Course Drinks, SnackCuisine Healthy

    Servings 1

    1 banana1/2 avo1/2 cup coconut water10 frozen strawberries1 tbsp baobab powder1 tsp honey10 almonds

    Keyword Smoothie

    Try these products:

    Health Connection Baobab Powder 200g

    This tangy, nutrient-rich African gem enhances foods and boosts immunity with natural vitamins and antioxidants. Add to water, juice, smoothies, yoghurt and cereal.

    Faithful to Nature Karoo Almonds

    Locally sourced Karoo Almonds: Eco-friendly, nutrient-rich “power snack” with protein, vitamin E and a delightful crunch to any meal.

    Nutribullet High-Speed Blender

    Overall this blender received 5-star ratings and reviews. “I love my Nutribullet blender — this is my second one from the first smaller blender and I am so excited that it has a jug. It’s faster and efficient and no spills compared to my first one; very easy to clean. I make my favourite smoothies and soups. Love it!” Valencia K

    Recipe by Amy Rankin More

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    17 Foods That Fight Spring Allergies

    Guess who’s back in town? Yep, allergy season has rolled in again, bringing its tissue tornado along for the ride. And if you’re on a quest to kick that pesky hay fever to the curb ASAP, worry not! The good news? Your trusty grocery cupboard and faithful fruit bowl are here to save the day.

    As the climate does its change-up dance, ushering in warmer days, the sweet symphony of chirping birds and the much-awaited cherry blossom festivals, there’s a tiny catch—it might not be all sunshine and rainbows if you suffer from allergies. But before you embark on those endless pharmacy pilgrimages, how about a detour to your kitchen?

    Here are the 17 foods that will keep those irritating allergies at bay.

    1. Greens

    Spinach, kale, Brussels sprouts, broccoli and other dark, leafy veggies are loaded with magnesium and phytochemicals. They form part of the crucifer family and are one of the healthiest foods for runners. They’re known to clear out blocked-up sinuses too.

    2. Blueberries

    What do these deep-purple treats have in common? One important ingredient – a compound called resveratrol. A study published in the Journal of Nutrition found that this compound helps to suppress allergic responses in mice.

    Blueberries are “neuro-protective agents”. Studies show that these little blue power foods contain a chemical that can deactivate inflammation-causing cells.

    3. Salmon

    This fish is the perfect low-calorie, low-hassle weeknight choice and it’s packed with goodness. Researchers found that the omega-3s in fatty fish keep white blood cells from overreacting.

    4. Flaxseed

    This seed is rich in fibre, good fats and micro-nutrients. It’s considered to be a ‘wonder food’ by many people but finding creative ways to add it to meals can be a challenge. Try adding it to your homemade muffins.

    READ MORE: 4 Natural Sweeteners That Are Better Than Sugar, According To A Dietician

    5. Legumes, Lentils and Beans

    Lentils and beans aid in regulating your blood sugar, which helps to keep inflammation in check.

    6. Turmeric

    This zesty spice has been found to have impressive anti-inflammatory and cancer-fighting properties as it removes excess mucus in sinuses and helps to heal respiratory issues. When you feel your allergy symptoms coming on, try eating one teaspoon of turmeric honey 3-4 times a day.

    7. Soup

    There is nothing like a warm hearty bowl of soup when you feeling ill and while many people prefer chicken soup to combat the flu, any vegetable soup can naturally battle allergies.

    READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

    8. Pineapple

    You’re probably thinking how can this tropical tart fruit ease sore throats and irritated sinuses? Well, a study published in Alternative Therapies in Health and Medicine found that it helped ease airways.

    Eat it fresh to get the most out of this fruit, as it’s a great source of the allergy-fighting antioxidant vitamin C.

    9. Parsley

    A pretty little Mediterranean herb that lends a sprinkling of colour to your plate, often seen as a garnish ignored and not eaten but according to Michael Castleman, author of The New Healing Herbs, parsley inhibits the secretion of allergy-inducing histamine. So eat up.

    10. Chocolate (Cocoa)

    Everyone’s favourite snack, regardless of the benefits. So, you’re about to love this news, as cocoa has been found to have some anti-allergy properties. A study in the Journal Pharmacological Research reveals that laboratory animals who consumed a cocoa-enriched diet for four weeks displayed lower levels of IgE compared to rats on a standard diet.

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

    11. Watermelon

    While watermelons consist mainly of water (92%), this invigorating fruit is rich in nutrients and contains higher lycopene content than tomatoes (both boasting elevated lycopene levels). Research has indicated that this abundance of lycopene can diminish allergic responses and the buildup of cell types that trigger symptoms in the lungs.

    12. Elderberries

    Elderberries contain many organic pigments and vitamins and are often hailed as a natural flu treatment but they too serve a purpose in allergy relief. Try elderberry wine or jam to get this fruit’s beneficial flavonoids that reduce inflammation.

    13. Onions and Garlic

    Wondering what these two veggies could have in common? Quercetin is the secret weapon that helps fight allergies by acting like an antihistamine. Onions and garlic are packed with this flavonol, as are apples.

    Just be sure that if you go with eating apples, they don’t stimulate oral allergy syndrome.

    14. Grapes

    Opting for the Mediterranean diet could prove advantageous in combating springtime allergies. In a study published in the Thorax Journal, researchers found that children from Crete who consumed a diet full of grapes, apples and fresh tomatoes had reduced rates of wheezing and rhinitis.

    Researchers have said that the fact that their diet consists mainly of fish, fruits, vegetables and nuts; explains their lack of allergic symptoms.

    READ MORE: Is ‘Girl Dinner’ Really Healthy? Experts Weigh In On The Viral TikTok Trend

    15. Hot Tea

    Any time you introduce hot, clear liquids into the body, it can help thin nasal passages. How? Simply because of the introduction of steam – the same effect as filling a sink with hot, steamy water and putting a towel over your head to breathe it in.

    Bonus: Green tea and Ginger tea are also anti-inflammatories that can help reduce overall allergy woes.

    16. Spicy Foods

    Bring on the Heat! Hot peppers, Cajun spices and even horseradish can stimulate the nasal passages to break up and relieve congestion associated with springtime allergies.

    17. Nuts

    Nuts are not only the perfect go-to snack to curb hunger pangs, but they can also curb allergy symptoms. It can decrease allergy-induced inflammation around tissues in the nose and throat; this is due to their high concentration of omega-3 fatty acids, which have anti-inflammatory properties. More

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    Treat Yourself! These Lemon Slices Are Dreamy AND Healthy

    Lemon + coconut = a flavour match made in heaven! These subtly sweet lemon slices with just a zingy hint of citrus remind us of warm summer days. Say hello to the perfect treat for lemon lovers… We’re all about taking time out to spoil yourself – guilt be damned! With a dessert this healthy, you can indulge every day! PS: It’s gluten-free.

    With these simple-to-make lemon slices, you’re getting serious bang for your culinary buck. Lemons are among the healthiest fruits available. They’re high in vitamin C and fibre, support your digestion, create glowy skin and support weight loss efforts.

    Per studies, there are specific plant compounds in lemons – hesperidin and diosmin – that could lower cholesterol. These lemon slices create a new way for you to eat lemons without that sharp taste that puts so many people off from eating them. And sweetening your treat with dates and honey – no sugar in sight – means you’re eating them in a healthy way that won’t spike your blood glucose levels in a crazy way.

    Ready to treat yo’self, healthily? Try these out for a dreamy, sweet moment.

    Dreamy Coconut Lemon Slices

    These dreamy bites are so good you wouldn’t guess they’re (almost) vegan and healthy!

    Prep Time 15 minutes minsCook Time 2 hours hrs 30 minutes mins

    Course DessertCuisine Healthy

    Calories 110 kcal

    2 lemons, for zest½ cup dessicated coconut¾ cup oats10 Medjool dates, pittedpinch of salt1 tbsp melted coconut oilFor the topping¾ cup macadamia nuts¾ cup thread or desiccated coconut2 lemons, for zest⅓ cup lemon juice3 tbsp honey
    Line an 18 to 20cm square cake tin with baking paper. Place all base ingredients in a food processor and blitz until well combined and crumbly, and the mixture holds together easily when pinched between your fingers.Use the back of a wet spoon to firmly and evenly press the base mixture into prepared tin. The base layer will be quite thin.For the topping, place all the ingredients in the food processor and blitz until smooth and creamy (this will take a few minutes). If you don’t have a food processor, use coconut cream instead of desiccated coconut and place in a blender.Spread topping mixture evenly over the base. Place in the freezer to set for at least two hours.Use a large sharp knife to cut the slice into 20 pieces. Store in the freezer.

    Keyword coconut, fridge tart, lemon, lemon slices

     Looking for more desserts to try? How about this delicious raw tart or one of these healthy chocolate recipes?

    Recipe extracted from Nadia Lim’s Fresh Start Cookbook (Random House). Visit Nadialim.com for more info and recipes. More

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    19 Complex Carbs You Should Def Incorporate Into Your Diet

    It’s become totally normal to order burgers without buns, eat meatballs on a pile of zoodles and even to make (gasp!) pizza with cauliflower. Because apparently, carbs are the enemy.

    However, complex carbohydrates — starches made up of long chains of sugar molecules — are considered “good carbs” because they take longer to digest and thus don’t spike blood sugars as quickly as more simple ones, says Ha Nguyen of Yummy Body Nutrition.

    While simple carbs like juice, ice cream, candy and white bread are ok in moderation, your best bet is to make sure your carb intake comes mostly from complex carbs like whole grains, legumes and starchy veggies. To make things super easy, keep this complex carbs list on hand for your next trip to the supermarket.

    Image by Scott Webb // Pexels

    Bananas

    The post-5K mainstay is made up of mostly complex carbohydrates, plus a healthy kick of vitamins and potassium. Yes, it contains natural sugar, but your bod won’t absorb it as quickly as it would, say, a candy bar, because of the fruit’s high fibre count.

    Per serving (1 medium):

    105 calories, 0.4 g fat (0.1 g saturated), 27 g carbs, 14 g sugar, 1 mg sodium, 3.1 g fibre, 1.3 g protein.

    Image by Freepik

    Millet

    Meet millet, which is a great go-to if your stomach is sensitive to gluten or you have celiac disease. This gluten-free grain is a rich source of magnesium, phosphorus and potassium, not to mention protein.

    Per serving (1 cup, cooked):

    207 calories, 1.74 g fat (0.3 g saturated), 41.19 g carbs, 0.23 g sugar, 3 mg sodium, 2.3 g fibre, 6.11 g protein.

    READ MORE: 18 Foods High In Vitamin C Beyond Just Oranges

    Image by Arina Krasnikova // Pexels

    Broccoli

    You know these green guys are good for you, but did you know they’re actually an ace source of complex carbs? The carbs primarily come from fibre, which is key for digestive health and regulating blood sugar levels.

    Per serving (1 cup, chopped):

    31 calories, 0.3 g fat (0 g saturated), 6 g carbs, 1.5 g sugar, 30 mg sodium, 2.4 g fibre, 2.6 g protein.

    Image by Marina Leonova // Pexels

    Chickpeas

    One cup of chickpeas packs an impressive 11 grams of protein and 10 grams of fibre. One-third of the minimum recommended daily fibre intake, which is about 30 grams. They’re also rich in calcium and phosphate, both of which are important for bone health.

    Per serving (1 cup, cooked or canned):

    1129 kilojoules, 4 g fat (0 g saturated), 45 g carbs, 8 g sugar, 11 mg sodium, 13 g fibre, 15 g protein.

    Image by Pixabay // Pexels

    Carrots

    Craving something crunchy? Get your fix with this colourful root veggie, which is a particularly good source of beta-carotene, potassium and antioxidants. We love ’em tucked into a veggie sandwich.

    Per serving (1 medium):

    25 calories, 0.2 g fat (0.02 g saturated), 5.8 g carbs, 2.9 g sugar, 42.1 mg sodium, 1.7 g fibre, 0.57 g protein

    Image by Freepik

    Old-fashioned Oats

    Old-fashioned oats (also called rolled oats) are packed with manganese, iron, folate, B vitamins and other important nutrients. Regular intake of the soluble fibre in oats has also been shown to help reduce LDL cholesterol (that’s the bad kind).

    Per serving (1/2 cup, dry):

    627 kilojoules, 3 g fat (0 g saturated), 27 g carbs, 1 g sugar, 0 mg sodium, 4 g fibre, 5 g protein.

    Image by Pand Uru // Pexels

    Sweet potatoes

    Although they’re as sweet as their name suggests, the sugar in sweet potatoes is released slowly into your bloodstream, thanks to the fibre that comes along with it. The starchy root vegetable is also high in vitamin C, which helps boost immunity and beta-carotene. This is linked to reduced risk of heart disease and certain cancers.

    Per serving (1 small sweet potato, 130 g, raw):

    468 kilojoules, 0 g fat (0 g saturated), 26 g carbs, 5 g sugar, 72 mg sodium, 4 g fibre, 2 g protein.

    READ MORE: The 9 Best Vitamins For Strengthening Your Immune System And Warding Off Sickness

    Image by Getty Images

    Barley

    Don’t dismiss this chewy, slightly nutty grain. One cup of cooked barley packs six grams of fibre, which is essential for good gut health and may help lower cholesterol levels too, boosting cardiovascular health.

    Per serving (1 cup, cooked pearled):

    193 calories, 0.69 g fat (0.15 g saturated), 44.3 g carbs, 0.44 g sugar, 5 mg sodium, 6 g fibre, 3.55 g protein

    Image by Arina Krasnikova // Pexels

    Butternut squash

    Since butternut squash is starchy but relatively low in calories, it can be a great swap for more calorie-dense potatoes and sweet potatoes. It’s also high in vitamin E, which promotes healthy skin.

    Per serving (1 cup, cubed, raw):

    63 calories, 0 g fat (0 g saturated), 16 g carbs, 3 g sugar, 6 mg sodium, 3 g fibre, 1 g protein.

    Image by Paco Álamo // Pexels

    Potatoes

    Regular old white potatoes are really good for you, too! One medium potato has more potassium than a banana, which makes them great for managing blood pressure. Plus, they offer resistant starch, which is great for your gut health.

    Per serving (1 small potato, 148 g, raw):

    110 calories, 0 g fat (0 g saturated), 26 g carbs, 1 g sugar, 0 g sodium, 1 g sugar, 3 g protein.

    Image by Getty Images

    Spelt

    Spelt is an ancient grain that delivers more than just a healthy serving of complex carbs. One cup of cooked spelt has 7.6 grams of fibre and 10.67 grams of protein, making it a well-balanced choice. Plus, it has higher amounts of iron, zinc, magnesium and copper compared to wheat flour. It provides roughly one-third of your recommended daily value of phosphorus, a key bone-building mineral.

    Per serving (1 cup, cooked):

    246 calories, 1.65 g fat, 51.29 g carbs, 10 mg sodium, 7.6 g fibre, 10.67 g protein

    Image by Freepik

    Black Beans

    “Beans are a good source of protein and fibre, the two key nutrients that promote satiety,” says Nguyen. “They help you feel full longer. Beans are also a cheap and easy substitute for animal protein.” For all you plant-based folks out there!

    Per serving (1 cup, cooked or canned):

    227 calories, 1 g fat (0 g saturated), 41 g carbs, 1 g sugar, 2 mg sodium, 15 g fibre, 15 g protein.

    READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

    Image by Marta Dzedyshko // Pexels

    Whole-Wheat Bread

    There’s no reason to give up sandwiches in favour of lettuce wraps. But it’s worth double-checking labels to make sure you’re buying bread made with 100 percent whole grains (and not a mix of wheats and additives). Not only can the fibre in whole grains help you maintain a healthy weight, whole grains have also been shown to lower your risk of type 2 diabetes, stroke and heart disease.

    Per serving (1 slice):

    81 calories, 1 g fat (0 g saturated), 14 g carbs, 1 g sugar, 146 mg sodium, 2 g fibre, 4 g protein.

    Image by Freepik

    Whole-Wheat Pasta

    Again, the key here is to make sure you’re scanning the grocery store aisles for pasta that’s made with 100 percent whole grains. The fibre in whole-wheat pasta will help you stay full and satisfied. A cup of cooked pasta is a great vehicle for other healthy foods like vegetables, olive oil, herb-packed pesto and lean protein.

    Per serving (1.2 cup, dry):

    200 calories, 2 g fat (0 g saturated), 43 g carbs, 1 g sugar, 0 mg sodium, 6 g fibre, 6 g protein.

    Image by Freepik

    Quinoa

    While it’s technically a seed, not a grain (making it naturally gluten-free), quinoa comes with the same heart-healthy benefits as other whole grains and works the same way in recipes like stir-fries, salads and grain bowls.

    Per serving (1/4 cup, dry):

    156 calories, 3 g fat (0 g saturated), 27 g carbs, 1 g sugar, 2 mg sodium, 3 g fibre, 6 g protein.

    Image by Freepik

    Brown Rice

    Brown rice contains the germ, bran and endosperm of the grain, which means it’s got more fibre, protein and nutrients than white rice (which is just the endosperm, with the germ and bran removed). Its high-fibre content makes it great for satiety and weight maintenance. And it’s got a slew of other important nutrients, such as, iron, zinc, selenium and B vitamins.

    Per serving (1/4 cup, dry):

    150 calories, 1.5 g fat (0 g saturated), 32 g carbs, 0 g sugar, 0 mg sodium, 2 g fibre, 3 g protein.

    Image by Cats Coming // Pexels

    Farro

    Like quinoa and brown rice, this nutty grain has loads of heart-healthy benefits. This includes reduced risk of type 2 diabetes, stroke and heart disease. It’s also slightly higher in protein and fibre than most other whole grains (making it another great food for weight loss). One thing to note: Farro is a type of wheat, so it’s not gluten-free. Use it to bulk up this Greek Chicken Salad.

    Per serving (1/4 cup, dry):

    160 calories, 1 g fat (0 g saturated) 33 g carbs, 1 g sugar, 10 mg sodium, 3 g fibre, 5 g protein.

    Image by Freepik

    Lentils

    Low in fat, high in protein and healthy carbs. Lentils make for a cheap, filling alternative to meat in simple meals. One cup of lentils contains 18 grams of protein and 16 grams of fibre. These inexpensive legumes are guaranteed to fill you up and keep you satisfied.

    Per serving (1 cup, cooked):

    230 calories, 1 g fat, 40 g carbs, 4 g sugar, 4 mg sodium, 16 g fibre, 18 g protein.

    Image by Pixabay // Pexels

    Green Peas

    They’re high in fibre, plus they contain a good amount of vitamin A, vitamin C, vitamin K and folate.

    Per serving (100 g):

    81 calories, 0 g fat (0 g saturated), 14 g carbs, 6 g sugar, 5 mg sodium, 6 g fibre, 5 g protein.

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

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    This Crispy Apple Chicken Casserole Is Ultimate Comfort Food

    This crispy apple chicken casserole is made all the better with premium apple cider and makes for a deluxe comfort meal.

    The Whitfields of Loxtonia Cider have a treasure trove of family recipes for the chilliest days. Original Loxtonia Crispy Apple Cider is the stealthy ingredient of their family favourite, braised chicken casserole. Their farm is in the mountainous Ceres region, where snow caps the mountains every winter.

    Loxtonia Crispy Apple Cider deepens the flavours of this hearty casserole. And, it’s made on the farm from ‘orchard to bottle’ with home-grown, 100% freshly pressed and naturally fermented apples.

    The Whitfield family began making premium cider from their own apple orchards in 2013 as a natural progression of their fruit farming venture.

    “Watching the entire process unfold on our farm from the blossom bud turning into an apple in our orchards, to the final product of a natural, premium apple cider, still amazes me every season,” says Ali, head of marketing and part of the family.

    All Loxtonia ciders are gluten-free, vegan-friendly and free of preservatives and artificial additives. Ready to try this crispy apple chicken casserole? Let’s dig in.

    Crispy Apple Chicken Casserole

    Prep Time 15 hours hrsCook Time 1 hour hr

    Course Main CourseCuisine Healthy

    4 bone-in, skin-on chicken thighs2 fennel bulbs, sliced4 shallots, sliced 4 cloves garlic, finely minced 1 large handful / bunch fresh sage leaves2 tbsp apple cider vinegar1 tbsp Dijon mustard340 ml Loxtonia Crispy Apple Cider2 green apples, sliced125 ml fresh cream ½ bunch Tuscan kale, stemmed & roughly choppedSalt and black pepper, to tasteOlive oil for cooking
    Preheat oven to 180˚C. Heat a drizzle of olive oil in a large Dutch oven, buffet casserole or cast iron skillet. Pat the chicken thighs dry with a paper towel and season with salt. Sear the chicken thighs skin-side down until the skin is golden brown.Flip and cook until lightly browned on the underside. Set chicken pieces aside on a tray. Add the sliced fennel to the pan with the residual chicken fat and cook until lightly golden on the edges. Remove from the pan and set aside next to the chicken. Add the sliced shallots and sage leaves. Season. Cook until the shallots soften and begin to take on some colour. Add the garlic and cook until fragrant. Add the apple cider vinegar, mustard and Loxtonia Cider. Stir everything together and bring to a simmer. Add the fennel and the chicken back into the pan and nestle it in the sauce. Dot the apples around the dish. Transfer to the oven and bake for 20-25 minutes until the chicken thighs are cooked through.Transfer the chicken to a clean plate or baking tray. (You can keep the chicken warm in the oven during the next step – or crisp up the skin under the grill).Bring the braise to a gentle simmer on the stove top. Add the kale and cream. Stir until the kale is wilted and the sauce has reduced slightly. Taste for seasoning. Return the chicken to the pan for serving family style. Serve with good crusty bread for mopping up the sauce and a green side salad.

    Keyword casserole, chicken, crispy apple chicken casserole More

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    Try This Post-Workout Hack For A Much Better Recovery

    So often we judge the effectiveness of our workout by how much we’ve sweated during the session. Yes, checking out your max heart rate comes next. But if you haven’t truly broken a sweat you might feel like you didn’t push your body to its limit. And while there is a certain satisfaction in peeling off a sweaty sports bra, it should be a reminder that you’ve just sweated out a few important minerals during the process. Here, an age-old post-workout hack you may have forgotten about. Because in the realm of post-workout snacks, drinks and other recovery methods, it’s easy enough to forget.

    What We Lose When We Sweat

    Sodium, the main mineral we lose through sweat, is vital for assisting with water absorption in your body. It works both during and after strenuous exercise and thus prevents dehydration. Sodium also stimulates carbohydrates in your body that help to replenish the muscle fuel stores that get depleted by prolonged exercise.

    What sports drinks really do

    Per Harvard’s School Of Public Health, sports drinks serve to replenish what’s lost in exercise. Think: sodium, potassium, magnesium and calcium, all of which are essential to a proper working bod. The specific amount of sugar and salt is formulated for quick absorption and hydration. And, per Western Kentucky University, “Sports drinks can improve physical performance and increase the length of time that an athlete can perform or compete before reaching exhaustion.”

    So, What Do You Do About It?

    The post-workout hack? Replenish the electrolytes you’ve lost from exercise. Sports drinks are specially formulated to replenish both the fuel and minerals needed to help rehydrate you. They’re important for sustaining physical (muscular strength, endurance capacity and pace) and mental performance (concentration, reaction time and accuracy).

    If you forgo the drinks? You might wind up feeling weakness, muscle cramps, dizziness, confusion and sluggishness. Of course, this all depends on the intensity of your workout and how much fluid you lose during your workout. Estimates vary greatly, but according to the American Council on Exercise, exercisers should consume 500ml to 600ml of fluid two to three hours before exercise. 20 to 30 minutes before a workout, look to drinking another 230ml. Then, during exercise, 200ml to 300ml every 10 to 20 minutes. And, finally, 30 minutes following exercise, 230ml.

    Reach for these drinks

    BOS Ice Tea

    BOS Ice Tea is a rooibos tea full of antioxidants, electrolytes and essential minerals.

    USN Pro Recover

    Made with vitamin C and other nutrients, this blend works to aid muscle recovery and restore glycogen levels.

    Revive

    Put back the fluids you’ve lost with these sachets, with are calorie, sugar and carb-free. More

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    BOS Ice Tea Launches A Limited Edition Can With Rachel & Siya Kolisi

    BOS, the much-loved South African rooibos brand best known for its colourful cans of Ice Tea, has partnered with South African rugby icon Siya Kolisi, his wife Rachel Kolisi and the Kolisi Foundation, launching Siya Kolisi’s Limited Edition BOS can to celebrate all things wonderful about our country. For each Limited Edition can sold, BOS is donating 5% of the turnover to the Kolisi Foundation.

    Making a difference

    The Kolisi Foundation was founded by Siya and Rachel Kolisi in 2020 with a vision to change the stories of inequality. They believe that every small act of change matters and that by “remembering the one, one by one,” we will impact the nation.

    “What’s great about this collaboration between BOS, the Kolisi Foundation, Siya and myself, is that there is such a value alignment for us. Firstly, the fact that it is a proudly South African product that has gone global, but also that as a brand they’ve chosen to go beyond making sales and to give back to South Africa through the Kolisi Foundation.”
    Rachel Kolisi, CEO of the Kolisi Foundation

    READ MORE: 5 Reasons Why You Should Be Drinking Rooibos Tea

    Prioritising self-care

    Rachel is a CEO, Founding Director, mother, student and wife to the captain of the World Cup winning Springboks. She also has over 340k followers on Instagram where she works with brands that she authentically relates to and with products that she herself uses.

    We asked her what personal care looks like for her within this busy schedule:

    “For me, it’s about mind, body and your spirit. Exercising every day is one of my greatest privileges and I just love to have an hour a day where I can have a strong start, with a really hard workout that challenges me mentally and physically. There’s just such a sense of satisfaction after that, so I try as hard as possible to make that a non-negotiable.I also make sure I have at least a couple hours a week to myself to be with my thoughts and I love to do puzzles.”

    READ MORE: All The Things To Braai This Public Holiday If You’re Vegan

    Proudly South African design

    A purchase of the Limited Edition can not only supports the foundation but gives you the chance to win a trip for two to Paris, amongst other prizes. 

    The bold beadwork design of the Limited Edition can draws inspiration from Siya Kolisi’s Xhosa heritage. The campaign drives the message that we are all brewed for greatness, with themes such as finding joy and connection, looking at people as individual works of art and exploring how we can each make a difference.

    Siya Kolisi says it’s very special for him to launch this can with traditional patterning from his culture: “It’s not just a can. It’s a can that will open so many doors, it will open so many opportunities in every community that we operate in. The support generated by this can could be supporting a woman; it could be getting a warm meal for a child. Those are things that I struggled with when I was young and this will be making life a bit better for those still living under similar circumstances.”

    Will Battersby, CEO of BOS Ice Tea, says the campaign is the culmination of BOS’s growth journey.

    “To partner with the Kolisi family and its foundation is a privilege, as they are uniquely South African, just like our rooibos tea. Siya has impacted the nation as a sporting icon and inspirational person and Siya and Rachel are both making a significant difference in our vulnerable communities through their foundation.”

    Siya Kolisi’s Limited Edition Peach Rooibos Ice Tea

    The Siya Kolisi’s Limited Edition BOS Ice Tea is available at Checkers, Spar, Woolworths, Pick n Pay and Takealot, or online at www.bosbrands.com/za. The Recommended Selling Price is R 15,99, or R 89,99 for the banded six pack.

    Go for it! Go BOS and impact the nation, ‘one by one’. More