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      8 Healthiest Cheeses To Add To Your Diet, According To A Nutritionist

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      If there’s one group of products the nutrition world has opinions on, it’s dairy. Whether it’s what type of yoghurt is healthiest or if dairy or plant-based milk is the best option for your post-workout shake, it’s safe to say dairy is a foodstuff of contention.This time, we’re tackling cheese: can cheese ever really be part of a healthy diet? Are there cheeses that might not set off lactose intolerance symptoms? And, crucially, can we eat cheese every day and still reach our fitness goals? Which are the healthiest cheeses?We’ve scoured the latest scientific research and consulted top nutritionist and author of The Unprocessed Plate (out June 2025), Rhiannon Lambert, to bring you the latest and greatest health advice concerning cheese.What Are The Benefits Of Eating Cheese?Despite what social media trend-fuelled diet culture might say, eating cheese can have plenty of benefits as part of a well-rounded diet. In fact, recent studies have shown that the fermentation process used to make dairy products, including cheese, may help moderate the impact of their saturated fat content on the body.Rich In CalciumCheese is also a great source of essential vitamins and minerals, including calcium. “Cheese is an excellent source of calcium, which is crucial for bone health, especially in growing children, older adults and during the perimenopause,” says Lambert.High In Protein“Many cheeses also provide protein, which is essential for building and repairing tissues, as well as vitamin B12, which supports energy production and proper functioning of the nervous system,” she continues.Contains Gut-friendly ProbioticsSome aged cheeses might even help improve your gut health, she says. “Some of these cheeses contain probiotics, which are beneficial bacteria that help support gut health. A healthy gut microbiome is linked to a range of health benefits, including improved digestion and stronger immunity,” says Lambert.8 Healthiest Cheeses For A Nutritious DietLooking for the healthiest cheeses to enjoy? Keep reading to find out which ones have the most value on your plate. Here are the top picks:Cottage Cheese“The ‘healthiest’ cheeses tend to be those lower in saturated fat and salt. For example, cottage cheese is a really great option, containing just 3g of saturated fat per 100g,” says Lambert. “It’s high in protein and relatively low in calories, and is incredibly versatile meaning you can put it in practically anything to significantly increase the protein content of the food!”Low in saturated fat (3g per 100g)

      High in protein – great for muscle repair

      Versatile – can be added to salads, smoothies, pancakes or eaten plainRELATED: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret IngredientFetaFeta is traditionally made with sheep’s milk, making it a great option for those with lactose intolerance. Although it’s typically baked in brine and can be high in salt, it contains fewer calories than many other cheeses.Lower in calories than many cheeses

      Easier to digest for those with lactose intolerance (made from sheep’s milk)

      Pairs well with Mediterranean dishes and saladsMozzarella“Mozzarella is another cheese that is relatively low in saturated fat compared to others, with around 11g of saturated fat per 100g, and it often contains less salt compared to other cheeses, making it a potentially better choice for those watching their salt or saturated fat intake,” says Lambert.Lower in saturated fat (11g per 100g) compared to cheddar

      Lower in sodium than many cheeses

      Contains probiotics that may aid gut healthPaneerPaneer is typically made using whole cow’s milk and lemon juice instead of animal rennet, so paneer is a great cheese option for vegetarians. It’s high in vitamins A and D (great news for your skin and immune system) and much lower in salt than many other types of cheeses.High in vitamins A & D – good for skin and immunity

      Much lower in salt than many other cheeses

      Vegetarian-friendly – made without animal rennetRicotta“Ricotta is a lower-fat option, containing 8g of saturated fat per 100g, and is notably high in calcium, which is critical for supporting our bone health,” says Lambert. “Vitamin A can also be found in cheeses like ricotta and goats cheese, which helps to maintain healthy skin, vision and immune function.”Lower-fat option (8g of saturated fat per 100g)

      Rich in calcium for bone health

      Contains Vitamin A for skin and vision supportParmesanParmesan is a super versatile aged hard cheese that’s rich in calcium and phosphorus, which a 2014 study found was associated with better bone mass. It is also low in lactose. This makes it a good choice (in moderation) for people with lactose intolerance.Packed with calcium & phosphorus – good for bone strength

      Naturally low in lactose – suitable for some lactose-intolerant individuals

      Flavourful in small amounts – a little goes a long wayEdamEdam has a lower salt and fat content than many other cheeses, as well as an impressive calcium contribution. A 2023 study found that edam also contains blood pressure-lowering compounds.Lower in salt and fat than many other cheeses

      Rich in calcium

      Contains blood pressure-lowering compoundsREAD MORE: 8 Easy Pizza Toppings That Are Delicious AND HealthyGoudaThis semi-hard cheese is a good source of calcium and vitamin K2, which is important for healthy bones and teeth. Like edam, in the same 2023 study, gouda was found to have compounds that lower blood pressure.“It is also important to note that the average portion of cheese is around 30g, which is important to note when the amount of saturated fat and salt are often listed as per 100g,” says Lambert.Good source of Vitamin K2 – supports bone and dental health

      May help lower blood pressure

      Semi-hard texture makes it versatileAre Any Cheeses Actually Unhealthy?It can be unhelpful to label any food type as “unhealthy”, but there are some cheeses higher in saturated fat that may be better to consume in moderation to protect your cholesterol levels. “High intake of saturated fat has been linked to increased cholesterol levels, which can raise the risk of cardiovascular disease,” says Lambert.Cheeses higher in saturated fat include: gorgonzola, goat’s cheese, stilton, cream cheese and cheddar, all containing around 20g of saturated fat per 100g. “In particular, for individuals with a history of heart disease or those watching their cholesterol levels, it’s important to be mindful of portion sizes and opt for lower-fat varieties when possible,” advises Lambert.Surprisingly, some cheeses may also fall under the category of ultra-processed foods (UPFs). “While cheese is generally considered a whole food, many of the processed cheese products available in supermarkets, particularly those marketed to children, often contain added preservatives, flavourings, and artificial colours,” says Lambert.Some examples to watch out for are flavoured cheeses like soft cheese with garlic and herbs, pre-grated cheeses and cheeses with artificial colouring like Gloucester cheese. “These products can also be higher in sodium, preservatives, and additives that don’t provide the same nutritional benefits as more traditional, minimally processed cheeses,” explains Lambert.Studies have linked UPFs to a variety of chronic conditions, including increased risk of obesity, diabetes and even some types of cancer. More recent research has suggested that a diet high in UPFs is also linked to increased risk of depression, anxiety and cognitive decline. Lambert’s advice? Always check the label for preservatives, additives and flavourings.Is There Anyone Who Should Avoid Eating Cheese?While most people can experience plenty of benefits from including cheese in their diets, others may want to proceed with caution.Those With A Lactose-Intolerance“Lactose-intolerant individuals may struggle to digest cheese, particularly soft cheeses, as they contain varying levels of lactose, which can cause digestive discomfort,” says Lambert. Instead, they might want to try options with lower levels of lactose. This doesn’t just have to mean opting for specialist lactose-free cheeses. “Some aged cheeses like parmesan and cheddar contain lower levels of lactose and may be tolerated better by those with lactose intolerance,” she adds. The same goes for sheep’s and goat’s milk cheeses.People With Dairy AllergiesHowever, people with dairy allergies should steer clear of cheese altogether, Lambert advises. “People with dairy allergies however should avoid all cheeses made from cow’s milk, as they contain casein, a protein that can trigger allergic reactions,” she continues. If you’ve got an allergy to dairy, choosing dairy-free alternatives like cheese made from soy, nuts or coconut is a safe option.Pregnant WomenThere are also other groups who should be careful about cheese intake. “When it comes to cheese and women’s health, there are a few key considerations, particularly during pregnancy,” says Lambert. “Certain cheeses should be avoided or eaten with caution during pregnancy due to the risk of listeria infection, a type of bacteria that can be harmful to both mother and baby,” she advises.This list includes soft, mould-ripened cheeses such as brie, camembert, and some types of goat’s cheese, as well as blue-veined cheeses like stilton, gorgonzola and Roquefort. The moisture content of these cheeses creates a happy environment for the listeria to grow, making the risk of infection higher.“Pregnant women should also be mindful of cheeses that have been sitting at room temperature for long periods, such as on cheeseboards, as this increases the risk of bacterial growth,” says Lambert. “If in doubt, it’s always best to check labels and opt for pasteurised varieties to ensure safety.”The Bottom LineCheese can absolutely be part of a healthy diet – it’s all about choosing the right types and watching portion sizes. The healthiest cheeses tend to be those lower in saturated fat and sodium while still providing essential nutrients like calcium, protein and probiotics.This article by Louella Berryman was originally published on Women’s Health UK. More

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      in lifestyle and culture

      10 supper clubs in Dubai that you need to book ASAP

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      Life

      by Sarah Joseph
      1 hour ago

      There’s no denying that supper clubs have harboured a newfound momentum in this part of the world.
      To recover from a socially distant world, this concept garners all the traits of a refined social experience, combined with everyone’s love for food.

      The concept of the supper club has roots in earlier European dining traditions, but the American version became popular during Prohibition, when many clubs operated as speakeasies. These venues typically served multi-course meals and often featured locally sourced foods, particularly in farming communities. The focus was on leisurely dining, with a relaxed, yet upscale atmosphere.
      Overall, supper clubs peaked in popularity during the mid-20th century, but many classic clubs still exist, particularly in Wisconsin, where the tradition remains strong. Today, modern interpretations of supper clubs have revived the concept in urban areas, blending gourmet cuisine with a retro, communal dining experience.
      Creating a new dining experience in Dubai, Emirates Woman has curated a guide of all the supper clubs you need to try.
      Kuv’s Secret Supper Club

      This is one of the first supper clubs in Dubai. Kuv’s Secret Supper Club really paved the way for the popularity of the concept. Working on an invite-only basis, there’s something new to try on every visit. Headed by chef Kuv, the evening comprises of inciteful conversations, laughter and an exotic take on traditional dishes. Also, having gone through a few iterations since its inception, each meal is sure to make a lasting impression for all its visitors.
      CASA 21

      This intimate dining experience was founded by Jatin Suri. A self-taught cook who presents all his culinary expertise with a new audience at every dinner. This concept offers beautifully plated dishes made to perfection. From a new take on broccoli to traditional dishes with a modern flair, expect the unexpected at the gathering. While fostering intelligent conversations at the table, people from all ethnicities sit together to savour a series of well-balanced ingredients. To be a part of the next supper club, DM the Instagram page for more details.
      Girl and The Goose

      Founded by chef Gabriella Grasser, this supper club presents her fascinating travel experiences on a plate. Born to break down the barriers of socializing, the evening comprises of healthy fun dishes from Nicaragua, presented with a twist. By breaking the notion of healthy food being boring, Gabriella managed to create a niche set of her own, bringing like-minded individuals from the globe over together to share their stories. From gluten-free waffles to passion fruit ceviche, a succulent menu is created for each visit with an array of flavours.
      For more information visit Girlandthegoose.com
      The Saffron Society

      The Saffron Society, a prestigious supper club, is dedicated to honouring the richness of Indian cuisine while spotlighting the chefs who masterfully bring it to life. At the heart of this event is Chef Kriti Shetty. Her philosophy emphasizes her view of food as a narrative that stirs memories and emotions, transforming the experience into something far beyond just a meal—it evolves into a journey. Her journey is truly inspiring! Her blend of hands-on experience in restaurants, cloud kitchens, and luxury catering provides her a unique perspective on both the creative and operational aspects of the culinary world.
      Haus of Vo

      This is one of the newest supper clubs to try out in Dubai. Founded by Lisa Vo, a self-taught culinary expert, who creates a delectable four-course menu. Designed to savour each dish over some engaging conversation, the meal is whole-heartedly prepared with a story close to the chef’s journey. From prawn carpaccio to smoked duck, this experience will leave you wanting more. Created with the finest of ingredients, guests are sure to be enchanted by this exquisite experience. To sign up stay tuned for dates on the Instagram page and DM accordingly.
      The Table Project

      This community-led project ensures tradition is kept alive through every ingredient. By infusing technique and heritage, The Table Project focuses on anything slow, fermented, rare and authentic. From deliveries to specially prepared sauces, there’s an opportunity to try something new on each visit. By exchanging historical and cultural stories over the meal, this initiative has transcended into a concept beyond food. To make a booking visit here.
      HawkerBoi

      Serving a delicious eight-course menu dominated by Asian dishes, this one-of-a-kind concept is one not to be missed. Each experience takes place at a secret location. Prepared with dishes using fire cooking only, makes this concept set apart from the rest. Only a few people who attend are aware of his identity, adding an element of mystery to the entire experience. Characterised as Banksy of the culinary world, this exclusive supper club works on a first direct message first server basis, making it even more interesting. Each dinner can be hosted for up to eight guests and will most likely need to be booked days in advance as they’re fully booked before you know it.
      Tano’s at 8

      This underground dining experience is sure to tingle your palate. With a range of dishes varying from the burnt basque cheesecake to green gazpacho, each experience out beats the other. Started by a couple, this concept brings the best out of each meal with an experimental take on each dish. With more than just a sit-down meal, the founders are also keen to share their recipes and learn from all those who visit. To book a spot, stay tuned for the dates on their Instagram page and DM accordingly.
      The Curry Bureau

      Bringing home-cooked coastal cuisine directly to your plate, this concept fits perfectly as Dubai continues to be a melting pot of different cultures. Each dish is travel influenced and is guaranteed to leave the guests wanting for more. Having refined the concept since its inception, there’s no doubt that it has gained immense popularity in the UAE with people from all nationalities coming to enjoy it. This supper club is a delight for all the seafood lovers out there, no matter what their ethnicity.
      Chef Halawa

      There’s an element of nostalgia with each dish served. From the famous Kunafa’s to popular dishes from the Levantine cuisine, this vibrant experience is one to savour after a long week. By expanding into private dinners and events, this concept has become a niche in the market. Having previously introduced pop-ups including Iftars at Alserkal Avenue, each dish is an ode to Chef Halawa’s hometown. There are bespoke menus also created for special occasions.
      As most of these concepts are hosted on an intimate scale, it’s always best to stay tuned for the latest dates and DM the page before it’s too late.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied/Instagram, Feature Image: Lobjet Instagram  More

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      in diet and nutrition

      Make This Charred Mango and Steak Salad While Mangoes Are Still In Season

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      Trying to soak up the last few moments of summer before the first few twinges of autumn are in the air? We love keeping the tantalising taste of summer alive with fruity additions to classic recipe faves. The hero of today? Mangoes! And the recipe that’s getting an upgrade? A steak salad recipe, of course!When Is Mango Season?In South Africa, homegrown mangoes are available from December until the end of April. The medium to large sized Tommy Atkins mangoes arrive first, followed by the small, stringless Sensation mangoes, with the medium to large Kent and Keitt rounding off the season.SA’s late harvest mangoes are available until the end of March, giving you plenty of time to savour the flavour of the season, and the last of our glorious warm weather.READ MORE: Naartjie, Fennel and Prawn Salad RecipeFour Types Of Mangoes To Buy Right NowThe four cultivars currently available include Kent, Keitt, Sensation and Heidi.Kent and Keitt mangoes remain mostly green, even when ripe.

      Sensation mangoes are green with a purple blush that turns red when ripe.

      Heidi mangoes are summery yellow and red, which deepen in colour as they ripen.Benefits Of MangoesAside from being the absolute star in late summer family meals, mangoes are high in vitamins A and C, biotin and the mineral potassium and are a source of vitamins B1 and B6. They’re also free from fat, sodium and cholesterol.READ MORE: Braaied Cowboy Steak With Green Salad Is The Easy, Flavoursome Recipe You’ve Been Looking ForHow To Know If A Mango Is RipeTo check for ripeness, give the fruit a gentle squeeze, it should ‘give’ slightly under your fingers.How To Use Mangoes In Your MealsNope they’re not just for yoghurt and granola (although that is a delicious pairing). Mangoes pair equally well with sweet and savoury foods. And because they require just minutes to prep, they can easily be added to liven up even the most mundane meals.Their fragrant flavour and juicy sweetness also means they’re great for enhancing leftovers; you can magically transform last night’s meal into a whole new dish when you add a mango or two to the mix. That’s the idea behind this late summer mango stunner from The South African Mango Growers’ Association: Charred Mango and Steak Salad.READ MORE: Grilled Romaine Lettuce, Sumac-Tahini Yoghurt and Pomegranate SaladBest Steak Salad Recipe With Charred MangoUse up leftover steaks (or braai new ones) and pair them with braaied mango slices, cheddar cheese and a delicious mango and citrus dressing. Add braaied sourdough croutons and you have a quick and easy weeknight meal the whole family will love.

      Best Steak Salad Recipe With Charred Mango

      The South African Mango Growers’ Association

      This quick, easy and healthy steak salad recipe packs a punch thanks to juicy mango. It’s the perfect way to use up leftover braai meat.

      Prep Time 25 minutes minsCook Time 20 minutes mins

      Course SaladCuisine South African

      Servings 4 people

      For The Mango Dressing¼ cup Mango purée1 Garlic clove, crushed1 tsp Whole grain mustard⅓ cup Lemon juice2 Tbsp Orange juice¼ cup Olive oil + extra1 Red chilli, thinly sliced (optional)Salt and pepperFor The Salad2 slices Sourdough bread2×250 gram Beef steaks (like sirloin or rump)1 Mango, peeled and cheeks cut off½ tsp Cajun spice100 gram Mixed salad leaves100 gram White cheddar
      For the dressing, mash together all the ingredients until smooth. Season with salt and pepper.For the salad, drizzle the bread with extra oil and toast over hot coals. Tear into bite-size pieces. Keep aside.Season the steaks with salt and pepper. Braai over hot coals for about 4 minutes each side for medium rare or until cooked to your liking. Set aside to rest for 5 minutes. Slice into thin strips.Rub the flat, cut sides of the mango cheeks with extra oil and season with Cajun spice. Place cut side down on the braai grid over hot coals. Braai for about 3 minutes or until charred (braai only one side). Cut into thick strips.Arrange the leaves, steak and mango on a serving plate. Sprinkle croutons over. Use a vegetable peeler to cut the cheddar into shavings and sprinkle over. Serve with the dressing.

      TIP: The dressing can be blitzed in a food processor and stored in the fridge for up to 5 days.
      TIP: This recipe is a great way to use up leftover braaied meat.

      Keyword beef, braai, Braai Recipes, dinner, Fruits, healthy, Healthy Recipes, quick and healthy meals, salad, Steak

      For more mango recipes visit mango.co.za,  like SAMangoes on Facebook and follow MangoesSA on Instagram.Images and recipes from The South African Mango Growers’ Association More

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      in lifestyle and culture

      10 private dining rooms in Dubai to book for a special occasion

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      Life

      by Sarah Joseph
      2 mins ago

      When it comes to an exceptional dining experience, Dubai always knows how to deliver. However, to add an aura of intimacy and opulence to your next special occasion, why not opt for a private dining room?
      With five-star cuisine and service, these Dubai restaurants offer an outstanding experience with their decadent private dining rooms.
      From plush interiors to a bespoke menu, Emirates Woman has curated a list of all the luxe Dubai-based venues with a secluded space tailored to your needs.
      Studio Frantzén

      Marking Björn Frantzén’s debut in the Middle East, Studio Frantzén offers the Swedish chef’s critically acclaimed French-Asian gastronomy with Nordic influences, all set within a modern Scandinavian environment of effortless luxury. Echoing the aesthetic of FZN by Björn Frantzén, every detail has been meticulously curated – from bespoke tableware to hand-painted murals, complemented by an eclectic music mix that creates the perfect upbeat energy. While the restaurant embraces a relaxed à la carte menu, it is characterised by distinctive flavours and preparations, highlighting the refined cooking techniques that Björn is celebrated for. The restaurant boasts an atrium adorned with chandeliers and a dining room featuring cozy booths, as well as a private dining room that accommodates up to 14 guests.
      Amazonico

      This jungle-inspired venue gives guests a chance to dine in their private dining room for all types of special occasions. For larger groups, the restaurant offers a completely secluded dining space, where semi-private areas for smaller groups are also available upon request. Up to 20 guests can dine together in an intimate setting with access to the luxe rooftop and views of Dubai’s scintillating skyline. With Latin-American cuisine, diners can be taken on a sensory journey along the Amazon river with some eclectic tunes.
      For more information visit amazonicorestaurant.com.
      Shanghai Me

      Inspired by the culinary traditions of East Asia, this haven encapsulates a rich heritage through a fusion of cocktails and dishes. This 1930s-inspired restaurant has a hidden luxe private dining area for bespoke events to meet any given requirements.
      For more information visit shanghame-restaurant.com. 
      Le Guépard

      Designed as a dedicated private dining space in the heart of Alserkal Avenue, this experiential venue can be tailored according to anyone’s personal preference. By cooking up a bespoke culinary menu, Chef Yanis Yahou takes guests on an unforgettable journey with each bite. Inspired by the French Riviera, guests can host birthday celebrations or corporate events with vintage décor, that’s sure to impress.
      For more information visit leguepard-est2021.com.
      Cé La Vi

      With out-of-this-world Burj Khalifa views and a fusion of fragrant ingredients, CÉ LA VI is the culinary hotspot is one that everyone needs to visit. The contemporary Asian menu curated by executive chef Howard Ko is second to none and the entire restaurant experience will leave you wanting to go back for more. For an event to remember, guests can host special occasions or corporate events that create a lasting impression. The private dining room, enclosed within a bamboo forest-themed interior, can host up to 10 guests and is ideal for gatherings, meetings to tastings.
      For more information visit celavi.com.
      ROKA

      If there’s one Japanese Robatayaki restaurant that you need to try is ROKA. Featuring a prominent red 3D brick wall, the restaurant offers a hidden dining space perfect for intimate gatherings. With dishes from the restaurant’s main menu and a long banquet hall, it’s surely a luxe option to add to your list.
      For more information visit rokarestaurant.com. 
      GAIA

      This award-winning Greek-Mediterranean restaurant is designed with a modern palate and a delectable menu created by Chef Izu Ani. With its captivating charm, there’s something for everyone to sit and dine for hours. With a private Chef’s Table situated on the outskirts of the kitchen at the lower level, guests can enjoy a 12-seater dining experience. Surrounded by white stone walls and intricate details with copper pans, the table and journey are designed for an intimate gathering.
      For more information visit gaia-restaurants.com.
      At.mosphere

      In the world’s tallest building, this exquisite restaurant awaits. For a premium dining experience with a seating capacity of up to 16 guests, the restaurant’s culinary team brings the most meticulous creations to life while you dine sky-high.
      For more information visit atmosphereburjkhalifa.com. 
      Zuma

      By adding a sophisticated twist to the Japanese Izakaya style of cooking, Zuma offers authentic dishes that make people come back for more. The restaurant’s private dining area is the ideal place to host a social luncheon, brunch or corporate dinner in its unique space with a solid oak wood dining table that can seat up to 20 guests. Alternatively, the room can be divided into two separate spaces to accommodate 10 guests each.
      For more information visit zumarestaurant.com
      Il Borro Tuscan Bistro

      Il Borro is the go-to restaurant in Dubai for five-star Italian cuisine. The fine-dining hotspot’s private dining area is the perfect place for an intimate gathering of 10 to 15 guests. Guests can experience a bespoke menu of three to four courses according to their dietary requirements.
      For more information visit ilborrotuscanbistro.ae
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature image: @Indochinedxb More

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      in diet and nutrition

      The Lowest Calorie Meals On The Menus Of Kauai, Nando’s, Mugg & Bean, Simply Asia & More

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      Let’s be real: when you’re on a particular diet, or trying to hit a health goal, the idea of going to a restaurant is… stressful. Which restaurant meal options are going to be delicious *and* high in protein or low in calories? Which one is actually nutritionally dense? If you’ve ever been fooled by the word “Caesar” preceding the word “salad”, you’ll know: being smart about restaurant meal options requires skill. Enter: these orders from country-wide restaurant chains, as recommended by dietician Taryn Bortz.What’s nutritionally dense food?“Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals that is relatively lower in calories,” explains Bortz. Look for things with a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. And, make sure there is a variety of vegetables rich in micronutrients and fibre.What makes a high-protein meal?If your dish has more than 20% of its energy coming from protein, it’s considered high in protein. Protein provides the amino acids needed to build and repair muscle tissues, which is especially important for women who exercise, are ageing, or experience muscle loss due to hormonal changes (e.g., menopause). It’s also clutch for weight loss, since protein-rich foods can help women feel fuller longer, reducing overeating and aiding in weight control.How to pick a low-calorie restaurant mealPer Bortz, a meal below 400 calories is considered low in calories. If you’re looking to lose weight, low-calorie meals can help create a calorie deficit. Plus, low-calorie options allow you to eat more (and become fuller) with less food. To maximise your meal, pack your plate with whole, unprocessed foods like vegetables, lean proteins and fruits, which are rich in essential nutrients.Simply Asia Meal RecommendationsHigh proteinImage from Simply Asia

      Chicken Green Curry (301)

      The traditional green curry option serves as a protein-rich meal and is also packed with antioxidants and fibre from the array of vegetables. The aromatic spices also provide antioxidant and anti-inflammatory properties. This is a well-balanced meal that is bound to keep you feeling fuller for longer.

      Cal: 630, Pro: 60g, Carbs: 45g, Fat: 23g, Fibre: 6gHigh nutrients Image by Timolina on Freepik; for illustrative purposes only

      Roasted Chilli Tamarind with Chicken (267)

      “This dish has a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The dish is served with jasmine rice which is an excellent source of vitamin B1, vitamin B6, magnesium, phosphorus, selenium, and manganese. Tamarind is an edible fruit that is indigenous to tropical Africa and is rich in polyphenols providing antioxidant and anti-inflammatory properties.

      Cal: 420, Pro: 43g, Carbs: 48g, Fat: 50g, Fibre: 5gLow calorie Image from Simply Asia

      Chicken Tom Yum Soup (201)

      Soups are both hydrating and nourishing, and a great winter warmer meal! This soup contains a good amount of protein and can serve as either a starter or a main meal. It is low carbohydrate, low fat and bulked up with a lot of flavoursome vegetables: mushrooms, tomato and chopped lemongrass flavoured with Tom Yum and roasted chilli paste, fish sauce, coconut milk and just a dash of lemon juice.

      Cal: 630, Pro: 22g, Carbs: 10g, Fat: 7gREAD MORE: How Instagrammer The Healthy Process Healed Her Relationship With FoodWhat to order at Nando’sHigh protein Image from Nando’s

      Nando’s Boujee Bowl

      This meal has a good ratio of carbohydrates, protein and fat. Rice is a lower-calorie carbohydrate option compared to chips or wedges. You could bulk this meal by adding extra saucy spinach. There is evidence to support that the combination of food groups in a meal, particularly pairing protein with a carbohydrate, reduces the post-meal glucose response, keeping you fuller for longer.

      415kcal, 40g protein, 40g carbs, 10g fat, 5g fibreHigh nutrients Image from Nando’s

      Chicken Strips, Veg And Spicy Rice

      This meal is high in protein which also serves as a good post-workout meal to help build and repair lean body mass. It is bulked up with non-starchy vegetables which are high in fibre and water to keep you fuller for longer. The vegetables also contain antioxidants and vitamins which promote good health.

      335kcal, 31g protein, 40g carbs, 6g fat, 11g fibreLow calorie Image from Nando’s

      Chicken Salad

      Because this is so low in carbohydrates you can pair this with ½ Nando’s roll or a flame frilled mielie and your meal would still be below 400kcal. The pairing with a carbohydrate will leave you feeling fuller for longer and help maintain your blood sugar levels.  

      Cal: 353, Pro: 33g, Carbs: 2g, Fat: 22g, Fibre: 11gKauai Meal OptionsHigh protein Image from Kauai

      Cajun Chicken Quesadilla

      This meal is 33% protein and has a good ratio of carbohydrates, protein and fat. To reduce the carbohydrate quantity, the wrap can be substituted for a low-carb wrap (approximately 20g carbohydrates per low-carb wrap and contains more fibre). This is an optimal post-workout meal.

      Cal: 537, Pro: 44g, Carbs: 43g, Fat: 21g, Fibre: 6.4gHigh nutrientsImage from Kauai

      Sriracha Chicken Salad

      This meal is packed with tomatoes, peppers and spinach which are high in vitamin C, iron and folate. There is also a good proportion of carbs and protein. To reduce the fat, only use half the dressing (ask for it to be served on the side). This can also help reduce the calories by a significant amount. There is also significant protein (the protein portion is higher than the carbohydrate) which will keep you feeling fuller for longer and prevent energy slumps throughout the day.

      Cal: 620, Pro: 31g, Carbs: 26g, Fat: 44g, Fibre: 10.5gLow calorieImage from Kauai

      Protein Plate With Broccoli

      “This meal is relatively high in protein, low in carbs and the fat can be adjusted if you add less of the lemon vinaigrette (which will reduce the calories below 400). It is packed with green vegetables which are high in antioxidants, vitamins and minerals.”

      Cal: 450, Pro: 27g, Carbs: 10g, Fat: 36g, Fibre: 3.5gREAD MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Meal picks at Mugg & BeanHigh protein Image by Freepik; for illustrative purposes only

      Build Your Own Omelette

      Building your own omelette is a much better choice as you can add more protein fillings such as mozzarella cheese and macon. It is also significantly lower calories than choosing an omelette combination off the menu. Try these fillings: mozzarella, beef macon, mushroom, onion and tomato and one slice of rye toast.

      Cal: 730, Pro: 45g, Carbs: 30g, Fat: 50g, Fibre: 7gHigh nutrientsImage by Freepik; for illustrative purposes only

      Mexican Chicken and Corn Salad

      This salad has a variety of different vegetables which all contain antioxidants, vitamins and minerals. The salad dressing adds to the high-fat content, however one can ask for the sauce on the side and only had half of the amount. This will lower the fat content drastically which will decrease the amount of calories consumed. The salad is also high in protein, which will keep you feeling fuller for longer.

      Cal: 350, Pro: 28g, Carbs: 36g, Fat: 20g, Fibre: 5gLow calorieImage from Mugg & Bean; for illustrative purposes only

      Chicken and Sesame Salad – Light Version

      This salad has a good amount of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The fat content is much lower as compared to the other salads on the menu. Still, ask for the dressing separately to have control over the amount. The light version is much lower in carbohydrates compared to the regular version, which lowers the calorie content significantly.

      Cal: 332, Pro: 21g, Carbs: 30g, Fat: 15g, Fibre: 5gMeals at Vovo TeloHigh protein Image from Vovo Telo

      Chicken Bunny Chow (Remove the Top Bun)

      This “burger” is very high in protein. Removing the top bun or replacing the bun with the ‘naked’ burger option will decrease the carbohydrates by 50%. The dish is lower in fat compared to others, as yoghurt is used instead of cream for the base of the butter chicken filling. The tomato and onion sambal with the fresh rocket filling adds extra antioxidants and fibre.

      Cal: 670, Pro: 62g, Carbs: 75g, Fat: 14g, Fibre: 5gHigh nutrientsImage by by timoliona on Freepik; for illustrative purposes only

      Roast Veg Salad

      Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals. This salad contains a diverse mixture of vegetables, healthy fats and antioxidants (aubergine, mixed leaves, butternut, peppers, toasted seeds, cashew nuts and feta). This salad is also high in fibre and contains more than half of the average person’s daily fibre requirement. This supports optimal gut health and microbiome. To save calories and decrease the fat, ask for the dressing on the side.

      Cal: 1000, Pro: 31g, Carbs: 120g, Fat: 78g, Fibre: 17gLow calorie Image by wirestock on Freepik; for illustrative purposes only

      This is a great breakfast option as you can add extra protein or veg such as an extra egg/ spinach/ avo/ chicken livers or smoked trout. It is a low-calorie, low carb and fat and a high protein option.

      Cal: 240, Pro: 23g, Carbs: 14g, Fat: 10gMeal ideas from FishawaysMost fillingImage from Fishaways; illustrative purposes only

      Grilled Large Hake with Small Rice and Green Salad 

      This meal has a good ratio of carbohydrates, protein and fat. 30% of the calories from this meal comes from protein, which indicates that it is a filling meal. Hake is a great protein option, and by choosing the grilled option you are saving a lot of extra calories coming from unhealthy fats! The savoury rice has vegetables which adds bulk, and a side green salad enhances the fibre, micronutrient and vitamin content of this meal.

      Cal: 500, Pro: 36.4g, Carbs: 45g, Fat: 19gBest sideImage by by timolina on Freepik; for illustrative purposes only

      Greek Salad or Pop Prawns, Hake and Calamari box

      The choice of a side always depends on the composition of your main meal. If your meal contains sufficient protein and carbs, then a good option would be to add a salad or stir fry as a side option. If your meal contains minimal protein, a good side option or a starter to share is the Variety Box: Pop Prawns, Hake and Calamari.

      Cal: 168, Pro: 10g, Carbs: 13g, Fat: 27gLow calorieImage from Fishaways

      Grilled Hake Meal 

      This meal is full of fibre with vegetables and high in protein. Always ask for the dressing on the side to save on the calories from fat. Because this meal is low in carbs, you could pair it with a small savoury rice or a brown bread roll. To bulk up the protein or if you are still hungry, add on a side of small calamari strips.

      Cal: 399, Pro: 23g, Carbs: 22g, Fat: 12gREAD MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 MinutesThis article was first published in various issues of Women’s Health Magazine South Africa in 2024. Some meal options may have changed or been removed from restaurant menus; images are for illustrative purposes only. More

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      in diet and nutrition

      You Can Make A Healthy, Protein-Packed Lunch In 5 Minutes

      by

      Yes, five minutes. That’s all it takes to whip up this nutritious, no-cook lunch – faster than scrolling through your favourite food app and deciding on a takeaway. This recipe has only nine ingredients and ticks all the boxes for a flavourful, fuss-free desk meal.What’s more, salmon brings a hefty dose of omega-3 fatty acids, essential for brain and heart health. It’s also loaded with B vitamins to keep your energy levels up and supports your immune system thanks to naturally occurring healthy bacteria (found in fresh or smoked varieties). Let’s dig in!

      No-Cook Salmon Salad Tartines

      Kristina Kurek

      A quick, fresh and nutritious lunch in just five minutes. Crisp greens, juicy tomatoes and flaky salmon come together on a hearty slice of bread for a light yet satisfying meal. No cooking required!

      Servings 4 servings

      1 can salmon drained2 tsp olive oil1 tsp white wine vinegarKosher salt55 g green beans2 scallions 1 finely chopped, 1 thinly sliced½ cup baby arugula chopped4 slices rye bread toastedTomato slices for serving
      In a bowl, combine salmon with olive oil, white wine vinegar and pinch salt. Toss with green beans and chopped scallion, then fold in arugula. Top toasts with sliced tomato and salmon salad. Sprinkle with scallions.  

      Easy lunch ideas to try this week:This article by Kristina Kurek was originally published on Women’s Health US. More

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      in lifestyle and culture

      9 fine-dining restaurants offering home delivery in Dubai

      by

      Life

      by Sarah Joseph
      2 hours ago

      Treating yourself to some fine food home delivery after a long week couldn’t be easier with all the options you have available in Dubai.
      From homemade BBQ kits to signature dishes delivered right to your doorstep, there’s plenty that cater to every palate.
      Make sure you bookmark this Emirates Woman editor-approved home delivery list because there’s a lot of fine-dining delivery options to work your way through.
      Couqley French Bistro & Bar

      This French restaurant ensures that they serve all the delectable dishes under one roof. Known for using fresh ingredients, each meal is prepared with careful attention to detail. From their popular tuna tartare to their delectable truffle-mushroom pasta, the entire menu is carefully curated and can be delivered to your doorstep. By offering their very own BBQ kit, customers also have an opportunity to recreate the juice steak in the comfort of their homes.
      For more information visit couqley.ae
      La Cantine du Faubourg

      This sumptuous Parisian restaurant has each dish specially curated by renowned chef Gilles Bosquet. To celebrate any special occasion in style, one can choose from a selection of delectable dishes including salmon carpaccio, foie gras terrine and many more exotic dishes to relish with your loved ones.
      For more information visit lacantine.ae
      Amazónico

      This rainforest-inspired South American restaurant Amazónico, includes all the seasonal favourites such as the Ensalada Amazónico and Guacamole, along with hero dishes such as a selection of desserts including the famous Pina rostizada, caramelized pineapple, corn cake and coconut sorbet. This expansive menu calls for a relaxed night at home to enjoy with your friends and family.
      For more information visit amazonicorestaurant.com
      Shanghai Me

      Inspired by the culinary traditions of East Asia, this restaurant serves recipes that have been brought done from generations with an urban twist. By adding a playful twist that’s preserved from generation to generation all the delicate dishes have been perfected over time and enhanced with irresistible flavours. From Wagyu beef to sushi, the options are endless and it can be relished by all.
      For more information visit shanghaime-restaurant.com
      The Artisan Il Ristorante

      By bringing a piece of Tuscany to Dubai, this much-loved restaurant ensures it takes Italian inspiration with the preparation of each dish. Through the art of gastronomy, the Michelin star chef has prepared an ingredients-driven menu that offers a selection of antipasti and salads. From pizzas to their delectable pasta, everything is freshly prepared by using the art of skilful cooking.
      For more information visit theartisan.ae
      Ninive

      Known for their authentic sharing-style meal, the dishes come from the Middle East, North Africa and Gulf. This Arabic restaurant imbibes a culinary history that comes with a variety of traditions that use a modern touch. From the pumpkin spinach kibbeh to lobster tagine, the options are endless and can be devoured by all for the perfect family-style meal at home.
      For more information visit ninive.ae
      COYA

      From guacamole to maki rolls and Arroz Nikkei, COYA has all the vibrant vibes you need for a delicious celebration at home. From fresh guacamole to delicious ceviche, this restaurant adds their own twists to traditional Peruvian dishes, there’s plenty to try from the menu. Using traditional cooking techniques, the menu focuses on innovation and shaking up classic recipes with their own twists.
      For more information visit coyarestaurant.com
      Hutong

      This contemporary Northern Chinese cuisine restaurant is home to all the delicious dishes ranging from dim sums to the freshly carved Peking duck with pancakes. With a signature dessert collection including Jasmine Tea Brûlée and chocolate mousse, it makes for an irresistible menu that’s surely loved by all. With dishes that can’t be missed this restaurant is surely drawn to ensuring each dish is skillfully prepared.
      For more information visit hutong-dubai.com
      LPM Restaurant & Bar

      LPM offers their celebrated cuisine to loyal fans and newcomers alike or home delivery in Dubai. The specially curated menu will include signature dishes such as Burrata with tomatoes and basil, warm prawns in olive oil, roast baby chicken marinated in lemon, vanilla cheesecake and a selection of make at home mocktails. All dishes will be served in eco-friendly, biodegradable take-out containers. To give you the most authentic experience at home, each delivery includes the restaurant’s trademark table décor a bottle of olive oil, tomato, lemon and freshly baked baguette. A playlist will also be available on Spotify ‘LPM – La Vie en Rosé’, to bring the vibrant French Rivera atmosphere into homes. Très Bien!
      For more information visit lpmrestaurants.com
      All orders can be placed via Deliveroo
      For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied, Feature Image: Instagram @marikamimi More

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      in lifestyle and culture

      Private dining rooms in Dubai to book for NYE 2024

      by

      Life

      by Sarah Joseph
      7 seconds ago

      When it comes to an exceptional dining experience, Dubai always knows how to deliver. However, to add an aura of intimacy and opulence to your next special occasion, why not opt for a private dining room?
      With five-star cuisine and service, these Dubai restaurants offer an outstanding experience with their decadent private dining rooms.
      From plush interiors to a bespoke menu, Emirates Woman has curated a list of all the luxe Dubai-based venues with a secluded space tailored to your needs.
      Studio Frantzén

      Marking Björn Frantzén’s debut in the Middle East, Studio Frantzén offers the Swedish chef’s critically acclaimed French-Asian gastronomy with Nordic influences, all set within a modern Scandinavian environment of effortless luxury. Echoing the aesthetic of FZN by Björn Frantzén, every detail has been meticulously curated – from bespoke tableware to hand-painted murals, complemented by an eclectic music mix that creates the perfect upbeat energy. While the restaurant embraces a relaxed à la carte menu, it is characterised by distinctive flavours and preparations, highlighting the refined cooking techniques that Björn is celebrated for. The restaurant boasts an atrium adorned with chandeliers and a dining room featuring cozy booths, as well as a private dining room that accommodates up to 14 guests.
      Amazonico

      This jungle-inspired venue gives guests a chance to dine in their private dining room for all types of special occasions. For larger groups, the restaurant offers a completely secluded dining space, where semi-private areas for smaller groups are also available upon request. Up to 20 guests can dine together in an intimate setting with access to the luxe rooftop and views of Dubai’s scintillating skyline. With Latin-American cuisine, diners can be taken on a sensory journey along the Amazon river with some eclectic tunes.
      For more information visit amazonicorestaurant.com.
      Shanghai Me

      Inspired by the culinary traditions of East Asia, this haven encapsulates a rich heritage through a fusion of cocktails and dishes. This 1930s-inspired restaurant has a hidden luxe private dining area for bespoke events to meet any given requirements.
      For more information visit shanghame-restaurant.com. 
      Le Guépard

      Designed as a dedicated private dining space in the heart of Alserkal Avenue, this experiential venue can be tailored according to anyone’s personal preference. By cooking up a bespoke culinary menu, Chef Yanis Yahou takes guests on an unforgettable journey with each bite. Inspired by the French Riviera, guests can host birthday celebrations or corporate events with vintage décor, that’s sure to impress.
      For more information visit leguepard-est2021.com.
      Cé La Vi

      With out-of-this-world Burj Khalifa views and a fusion of fragrant ingredients, CÉ LA VI is the culinary hotspot is one that everyone needs to visit. The contemporary Asian menu curated by executive chef Howard Ko is second to none and the entire restaurant experience will leave you wanting to go back for more. For an event to remember, guests can host special occasions or corporate events that create a lasting impression. The private dining room, enclosed within a bamboo forest-themed interior, can host up to 10 guests and is ideal for gatherings, meetings to tastings.
      For more information visit celavi.com.
      ROKA

      If there’s one Japanese Robatayaki restaurant that you need to try is ROKA. Featuring a prominent red 3D brick wall, the restaurant offers a hidden dining space perfect for intimate gatherings. With dishes from the restaurant’s main menu and a long banquet hall, it’s surely a luxe option to add to your list.
      For more information visit rokarestaurant.com. 
      GAIA

      This award-winning Greek-Mediterranean restaurant is designed with a modern palate and a delectable menu created by Chef Izu Ani. With its captivating charm, there’s something for everyone to sit and dine for hours. With a private Chef’s Table situated on the outskirts of the kitchen at the lower level, guests can enjoy a 12-seater dining experience. Surrounded by white stone walls and intricate details with copper pans, the table and journey are designed for an intimate gathering.
      For more information visit gaia-restaurants.com.
      At.mosphere

      In the world’s tallest building, this exquisite restaurant awaits. For a premium dining experience with a seating capacity of up to 16 guests, the restaurant’s culinary team brings the most meticulous creations to life while you dine sky-high.
      For more information visit atmosphereburjkhalifa.com. 
      Zuma

      By adding a sophisticated twist to the Japanese Izakaya style of cooking, Zuma offers authentic dishes that make people come back for more. The restaurant’s private dining area is the ideal place to host a social luncheon, brunch or corporate dinner in its unique space with a solid oak wood dining table that can seat up to 20 guests. Alternatively, the room can be divided into two separate spaces to accommodate 10 guests each.
      For more information visit zumarestaurant.com
      Il Borro Tuscan Bistro

      Il Borro is the go-to restaurant in Dubai for five-star Italian cuisine. The fine-dining hotspot’s private dining area is the perfect place for an intimate gathering of 10 to 15 guests. Guests can experience a bespoke menu of three to four courses according to their dietary requirements.
      For more information visit ilborrotuscanbistro.ae
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      Images: Supplied & Feature image: @Indochinedxb More