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      in diet and nutrition

      3 Low-Calorie Raw Dinner Recipes For When Load Shedding Catches You By Surprise

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      In need of some low calorie load shedding recipes for dinner or lunch? Then you need to try these raw dishes that you can prep even when the lights are out.

      And if you thought raw food was limited to green, vegan salads, then it’s time for an education. Here are some delicious dishes that are low in calories and will impress not only yourself but anyone you serve them to!

      READ MORE: 3 No-Cook Recipes You Can Make During Load Shedding

      3 Load Shedding Recipes To Add To Save For When You Need Them

      1. Angelfish Ceviche

      Looking for an easy, high-protein meal that you don’t need to cook? This Angelfish ceviche is perfectly balanced, amazingly tangy and makes the perfect easy dinner (especially if there is load shedding).

      Angelfish Ceviche

      Amy Hopkins

      Looking for an easy, high-protein meal that you don’t need to cook? This Angelfish ceviche is perfectly balanced, amazingly tangy and makes the perfect easy dinner (especially if there is load shedding).16g fat (2.5g sat fat), 17g carbs, 75mg sodium, 5g fibre, 20g protein

      Prep Time 15 minutes minsTotal Time 1 hour hr 15 minutes mins

      Course Main CourseCuisine Peruvian

      Servings 6 peopleCalories 280 kcal

      800 grams Angelfish filletsSea saltJuice of 5 limes1 handful Fresh mint1 handful Fresh coriander2 Avocados½ SpanspekFor the dressing¼ cup Extra-virgin olive oilJuice of 1 orangeJuice of 1 limeRaw honey (or coconut blossom nectar)1 clove Garlic, finely chopped1 Red chilli, finely chopped½ Red onion, finely choppedSea saltFreshly ground black pepper
      Slice the fish fillets into five- to seven-millimetre cubes, then place into an airtight container with a pinch of sea salt and lime juice. Mix the juice into the fish gently and place in the fridge for one hour to cure.Mix together all the dressing ingredients and set aside. Season to taste.Pick the leaves off the herbs, discard the stalks and set aside.Chop the avocado and spanspek into cubes the same size as the fish and set aside in separate bowls.Remove the fish from the fridge; it should be opaque in colour. Drain the juices and discard. Mix in the avocado, spanspek and dressing. Toss gently to combine.Portion fish mixture into eight bowls. Divide herbs among the bowls and serve immediately.

      Keyword fish, Healthy Recipes, high-protein, Loadshedding-Friendly, No-Cook Recipes

      READ MORE: 2 Lunches You Can Prepare Ahead Of Time (For The Office Or Load Shedding)

      2. Ostrich Steak Tartare

      Everyone’s favourite healthy protein has gotten a makeover! This ostrich steak tartare is the perfect post-gym, high-protein load shedding recipe.

      Ostrich Steak Tartare

      Amy Hopkins

      Everyone’s favourite healthy protein has gotten a makeover! This ostrich steak tartare is the perfect post-gym, high-protein load shedding recipe.32g fat (5g sat fat), 6g carbs, 1240mg sodium, 2g fibre, 26g protein

      Prep Time 15 minutes mins

      Course Main CourseCuisine French

      Servings 1 personCalories 330 kcal

      100 grams Ostrich fillet1 Tbsp Lemon juice, freshly squeezed1 Tbsp Extra-virgin olive oil1 Tbsp Red onion, finely chopped1 Tbsp Chives, chopped 1 tsp Mustard seeds5 Capers, chopped½ Gherkin, finely sliced1 large Free-range egg yolkFlat-leaf parsley, for garnishing
      Remove any sinew from the meat, rinse under water and pat dry. Slice into thin strips, then crosswise into tiny cubes. Place in a glass bowl.Pour lemon juice over the meat immediately, so that it cures slightly. Mix in olive oil and set aside while you chop the rest of the ingredients.Mix the red onion, chives, mustard seeds, capers and gherkin into the ostrich. Spoon onto a plate, gently making a well in the centre. Place the yolk into the well and serve with parsley.

      Keyword high-protein, Loadshedding-Friendly, No-Cook Recipes, Ostrich

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

      3. Rainbow Phad Thai

      Been struggling to get in your 5-a-day? Not anymore thanks to this veggie-packed meal! Best part? There is no cooking involved and the sauce can be used to elevate any dish.

      Rainbow Phad Thai

      Amy Hopkins

      Been struggling to get in your 5-a-day? Not anymore thanks to this veggie-packed meal! Best part? There is no cooking involved and the sauce can be used to elevate any dish.4g fat (1g sat fat), 25g carbs, 300mg sodium, 5g fibre, 5g protein

      Prep Time 15 minutes mins

      Course SaladCuisine Thai

      Servings 6 peopleCalories 140 kcal

      6 Baby marrows, julienned or spiralised1 large Red pepper, thinly sliced2 large Carrots, grated or julienned½ Red or purple cabbage (about 350g), sliced6 Spring onions, white and pale-green parts finely chopped1 handful Fresh coriander, roughly chopped2 handfuls Bean sprouts1 Tbsp Sesame seedsFor the dressing3 Tbsp Freshly squeezed lime juice, plus extra limes to serve3 Tbsp Low-sodium soy sauce3 Tbsp Honey2 Tbsp Sugar-free peanut butter3 Tbsp Grated ginger2 cloves Garlic, finely chopped1 Red chilli, finely choppedSaltFreshly ground black pepper
      Place all vegetables in a large bowl. Garnish with coriander, sprouts and sesame seeds.Whisk together all dressing ingredients, taste to check flavours (add water to thin, if necessary), then toss with vegetables. Serve with extra lime wedges.

      Keyword chopped salad, healthy, Healthy Recipes, Loadshedding-Friendly, No-Cook Recipes, salad, vegetarian

      READ MORE: This Tinned Tuna Nicoise Salad Is The Ultimate Quick Dinner More

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      in diet and nutrition

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

      by

      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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      in diet and nutrition

      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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      You Need To Make This Yummy Cauliflower Recipe With A South African Twist

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      Looking for a delicious cauliflower recipe with some South African flair? You’ve come to the right place because this recipe delivers all of that goodness in spades!

      READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

      This recipe is from Mokgadi Itsweng’s debut cookbook, Veggielicious, and it’s a cookbook worth investing in. Filled with tons of recipes that will help you eat more veggies and enjoy plant-based meals, you’re guaranteed to find some new faves.

      But now for the best part. Mokgadi uses indigenous ingredients that are often overlooked or forgotten (think: impepho in this recipe) and prioritises making affordable meals. We’re huge fans of hers and you will be too!

      READ MORE: This Braai Dessert Is So Simple Even Kids Can Make It

      The Secret SA Ingredient In This Cauliflower Recipe

      It’s Impepho, of course! “Impepho or wild sage is an indigenous African herb that is widely used by traditional healers in spiritual prayer rituals. The herb is also used as an antifungal, antiseptic and anti-anxiety medicine,” explains Itsweng.

      And seriously, Impepho adds so much flavour to any food it is smoked with. “I use a kettle braai for smoking, but you can follow the quick smoking hack that I have included in the recipe,” says Itsweng.

      3 Essentials You’ll Use In This Recipe

      Le Creuset Venus Basting Brush

      Nothing beats a good basting brush, and this one will serve you well for years to come because it’s very high quality.

      Severin Smoothie Mix & Go Blender

      We love this all-in-one smoothie maker and blender that you can use to blend red peppers for this recipe.

      Weber 37cm Smokey Joe Kettle Braai

      This kettle braai might be small but it packs a punch. So take it along for picnics, braais or camping trips.

      READ MORE: How To Braai Like A Pro

      Impepho Smoked Cauliflower With Red Pepper Sauce

      Mokgadi Itsweng

      Impepho adds so much flavour to any food it is smoked with. And it will seriously up the ante on this cauliflower that will be the stand-out side at your next gathering.

      Prep Time 20 minutes minsCook Time 1 hour hr 5 minutes mins

      Course Side DishCuisine South African, Vegetarian

      Servings 6 people

      1 Kettle braai1 Saucepan1 Blender
      1 whole Cauliflower headHandful of dried impepho herb, for smoking the cauliflower1 clove Garlic, crushed¼ cup Olive oilSalt and pepper to tasteSauce2 Red peppers, left whole2 Tbsp Olive oil1 clove Garlic, crushed1 Tbsp Smoked paprika¼ cup Lemon juice1 Tbsp Brown sugarSalt and pepper to tasteHandful of fresh parsley or thyme, chopped
      Preheat the oven to 200 °C.Bring a saucepan of water with 1 teaspoon (5 ml) salt to a boil, then add the cauliflower head. Cook for 10 minutes, then drain and set aside.Smoke the cauliflower by placing a hot charcoal disk inside a small foil container, then adding a handful of dried impepho herb. When the impepho starts smoking, place it inside a kettle braai with the cauliflower. Close the kettle braai lid and allow to smoke for at least 10-15 minutes. Remove from the kettle braai and set aside. Quick hack: Use your oven as a smoker. Place the impepho on an oven tray, light it and when it starts to smoke place the tray on the bottom rack of the oven. Then place the cauliflower on the rack directly above the impepho. Close the oven and allow to smoke for 5-10 minutes.Mix the garlic with the olive oil and brush over the whole cauliflower. Season with salt and pepper. Place on a baking tray and roast in the preheated oven for 30 minutes until crisp on the outside.While the cauliflower is roasting, make the sauce by first roasting the peppers in the oven until the skins are blackened.Remove the peppers from the oven and place in a bowl, cover with clingwrap and allow to cool for 10 minutes. Once cooled, peel the skins off and blend the peppers, then set aside.Heat the oil, then add the garlic and paprika, and cook for 2 minutes on medium heat. Add the blended peppers and cook for 5 minutes, stirring continuously to ensure that the sauce doesn’t stick and burn.Add the lemon juice and brown sugar, cook for a further 2 minutes, then season with salt and pepper.To serve, slice the cauliflower into steaks or leave whole, then place on a platter. Pour the sauce over the cauliflower and top with chopped herbs.

      Keyword braai, dinner, starter, vegetarian

      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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      Exactly How To Make A Healthy Pizza With 6 Delish Topping Variations

      by

      It can be done…

      We get it – it’s hard to eat healthily all the time. If you auto-dial or Uber Eats your local pizza place once a week, you’re not alone: according to a Euromonitor International Consumer Foodservice report a few years back, pizza was South Africa’s best-loved takeaway/home delivery fast food, with double the sales figures of any other takeaway.

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

      The problem: our fave fast food is loaded with fat and sodium. But you don’t have to 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 combos.

      1. 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

      2. 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 low-fat ricotta sweetened with 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 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: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient

      3. Parma Ham And Goat’s Cheese

      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

      4. 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 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 and pitted kalamata olives and one teaspoon feta 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

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

      5. 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 toasted pine nuts, one tablespoon crumbled goat’s cheese and one tablespoon light balsamic vinaigrette. Top one slice of a ready-made pizza base with the salad.

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

      6. Cheesy Fennel

      and courgette pizza Fennel is one of the ingredients that give Italian sausage its very 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. 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

      Try this easy beetroot chocolate cake for dessert. More

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      3 Comforting Soups That’ll Boost Your Immune System

      by

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

      Soup stars

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

      Smeg Hand Blender

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

      Haden Jug Blender

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

      Kambrook Smartlife Soup Maker

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

      Comforting soups that boost immunity

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

      Cauliflower

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

      Spinach

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

      Butternut

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

      Cauli Soup

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

      Prep Time 5 minutes minsCook Time 40 minutes mins

      Course SoupCuisine Healthy

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

      Keyword Cauliflower soup

      Spinach and broccoli soup

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

      Prep Time 5 minutes minsCook Time 35 minutes mins

      Course SoupCuisine Healthy

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

      Keyword miso soup, spinach and broccoli soup

      Spicy butternut soup

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

      Prep Time 10 minutes minsCook Time 1 hour hr

      Course SoupCuisine Healthy

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

      Keyword butternut soup, healthy soup, miso soup More

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      in diet and nutrition

      3 Best Father’s Day Menus To Prepare This Weekend

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

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

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

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

      Happy Healthy Flapjacks

      Serve these to keep everyone full and wanting more.

      Prep Time 5 minutes minsCook Time 10 minutes mins

      Course BreakfastCuisine American

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

      Keyword flapjacks, healthy

      Overnight Oat Breakfast Bowl

      Allow your guests to jump in on spoonfuls of delicious goodness

      Prep Time 2 minutes minsCook Time 1 day d

      Course BreakfastCuisine American, Healthy

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

      Keyword healthy, overnight oats

      Bagel With Scrambled Eggs, Cream Cheese And Salmon

      Your family will go crazy for this moreish breakfast

      Prep Time 10 minutes minsCook Time 10 minutes mins

      Course BreakfastCuisine American, French

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

      Keyword bagels, breakfast

      Egg Muffins

      These moist breads double up as starters for hungry visitors

      Prep Time 5 minutes minsCook Time 45 minutes mins

      Course BreakfastCuisine American

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

      Keyword breakfast, egg muffin, muffin

      READ MORE: 10 Epic Gift Ideas For Fit Dads

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

      Heirloom Tomato and Avocado Salad

      Prep Time 15 minutes mins

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

      Lentil Bolognaise

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

      Prep Time 30 minutes minsCook Time 15 minutes mins

      Course Main CourseCuisine Italian

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

      Keyword bolognaise, lentil bolognaise

      Vanilla Cupcakes With Chocolate Ganache

      Prep Time 10 minutes mins

      Course DessertCuisine American, French

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

      Keyword chocolate ganache, cupcakes

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

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

      Chopped Salad

      Prep Time 15 minutes minsCook Time 5 minutes mins

      Course Main Course, Salad, Side DishCuisine Healthy

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

      Keyword chopped salad

      Rich Chickpea Curry

      Prep Time 5 minutes minsCook Time 30 minutes mins

      Course Main CourseCuisine Indian

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

      Keyword comfort food, curry

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

      Lemon Meringue Pie

      Prep Time 15 minutes minsCook Time 50 minutes mins

      Course DessertCuisine American, French

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

      Keyword comfort food, dessert, lemon meringue pie More

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      This Tinned Tuna Nicoise Salad Is The Ultimate Quick Dinner Or Work Lunch

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      Whether it’s a Monday, following a weekend of errands, or it’s just been a long week, sometimes the urge to get creative in the kitchen goes MIA. That’s why this tinned tuna recipe is great — minimal prep, maximum nutrition and flavour. Talk about #BowlGoals…

      “This is definitely a workday lunch solution waiting to happen. Make it in a lunchbox like this: potatoes, beans, tomatoes first, then herb thickener. Top with tuna mix, then the lettuce and a whole egg. If you do it in this order, the lettuce will stay crisp,” explains Lucy Tweed, creator of this recipe and author of Every Night Of The Week.

      READ MORE: 3 No-Cook Lunch Recipes You Can Make During Load Shedding

      What To Do Instead Of Spending Hours In The Kitchen Tonight

      This recipe is so quick and easy, you can devote the time you would’ve spent preparing dinner (and lunch) to get mindful instead. Research has found that 30 minutes of meditation a day is enough to stave off anxiety and depression.

      READ MORE: This Simple Freezer-Friendly Pulled Pork Tortilla Recipe Is Perfect For Meal Prep

      Tinned Tuna Nicoise Salad Recipe

      Whether it’s a Monday, following a weekend of errands, or it’s just been a long week, sometimes the urge to get creative in the kitchen goes MIA. That’s why this tinned tuna recipe is great — minimal prep, maximum nutrition and flavour. Talk about #BowlGoals…“This is definitely a workday lunch solution waiting to happen. Make it in a lunchbox like this: potatoes, beans, tomatoes first, then herb thickener. Top with tuna mix, then the lettuce and a whole egg. If you do it in this order, the lettuce will stay crisp,” explains Lucy Tweed, creator of this recipe.

      Prep Time 10 minsCook Time 7 mins

      Course SaladCuisine French

      Servings 4 people

      1 Pot1 Salad Bowl
      3 Tbsp Herb thickenerTuna Mix2 185g tins tuna in oil, drained3 Tbsp Flat-leaf parsley, chopped3-4 Tbsp Gherkins pickled with dill, chopped2 Tbsp Red onion, finely chopped2 tsp 2 tsp Baby capers, chopped3 Tbsp Dill, chopped1 Tbsp Olive oil1 Tbsp Lemon juiceSea salt and freshly ground black pepperSalad8 Baby potatoes, boiled in very salty water until tender, then sliced250 grams Green beans, tails trimmed, blanched4 Whole Tomatoes, sliced4 Boiled eggs, peeled and halved lengthways2 Baby cos lettuces, trimmed, washed and quartered
      Boil your eggs and potatoes. 7-minute eggs work well at sea level; add a minute or 2 if you’re on the Highveld (seriously, altitude impacts your boiled eggs). Drain, cool and peel eggs; slice eggs and potatoes.For the tuna mix, combine all the ingredients in a bowl.Same for the salad ingredients.Divide the salad and tuna mix among four bowls and drizzle with the herb thickener.

      Keyword fish, healthy, salad

      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