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    We Took TikTok’s Viral Dense Bean Salad And Made It Low Calorie

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    The DBS (or Dense Bean Salad recipe) has taken TikTok by storm in the last few months and having tried it ourselves, we can see why! So after months of eating this meal every week, we had to share the fibre-rich recipe that will help you reach all your health and fitness goals.READ MORE: The Lowest Calorie Meals On The Menus Of Kauai, Nando’s, Mugg & Bean, Simply Asia & MoreThe Dense Bean Salad PioneerSure, bean salads aren’t anything new and South Africans will remember the food tables of any social event having at least one (shoutout to the classic three bean salad). But this is not your grandma’s bean salad! They’ve gotten a makeover.Violet Witchel who goes by violet.cooks on TikTok and @violetwitchel on Instagram is continuously going viral for her dense bean salad recipes. She even has “🫘 Dense Bean Salad girl” in her Instagram bio. And people can’t get enough of these recipes. In fact, her DBS recipes alone have almost 60 million views on TikTok.Check Out Violet Cook’s 3 Most Popular Dense Bean Salad RecipesSpicy Chipotle Chicken DBS @violet.cooks This week’s is gluten-free, dairy-free, and my personal favorite #densebeansalad #mealprep #dbs #glutenfree #dairyfree ♬ Wes Anderson-esque Cute Acoustic – Kenji Ueda Sun-dried Tomato DBS @violet.cooks Sundried tomato DBS! #dbs #beans #densebeansalad #mealprep ♬ Wes Anderson-esque Cute Acoustic – Kenji Ueda Balsamic Mediterranean DBS @violet.cooks Balsamic Mediterranean salad recipe Ingredients – 1 bag of Persian cucumbers – 1 red onion – 3 multicolor bell peppers – 1 head of parsley – 2 avocado – 2 cans of rinsed and drained chickpeas – 1/2 a cup olive oil – Juice of two lemons – 1/4 cup balsamic vinegar – 1 tbs oregano – Big pinch of red pepper flakes – 1 tbs cumin – 1 tbs sea salt Instructions 1. Dice your cucumbers and add them to a big salad bowl. 2. Mince your red onion and add it to the bowl. 3. Cut the ends off, core, and chop your bell peppers, add them. 4. Finely mince your parsley and add it. 5. Cube your avocado and add them (optional) 6. Add your chickpeas, olive oil, lemon juice, oregano, red pepper flakes, cumin, and salt. 7. Toss everything together and enjoy! #healthy #glutenfree #dairyfree #mediteranneanfood ♬ Wes Anderson-esque Cute Acoustic – Kenji Ueda READ MORE: Samp & Beans (Umngqusho), Exactly How Your Gran Made ItWhy We Love Dense Bean SaladsThey’re Easy To Meal PrepCooking every single day is hard. And cooking a healthy meal every day is even harder. Dense Bean Salads are great because you can spend some time chopping and get multiple meals for the next couple days. There’s also minimal cooking involved, it’s mainly chopping.They Don’t Get SoggyEver made a salad, turned your back and by the time you’ve turned back it’s a soggy mess? Yeah, us too. The great thing about these dense bean salads is that they don’t have leaves and they’re packed with ingredients that are actually suitable for meal prep. The longer they sit and soak in the dressing, the tastier they get without becoming soft or soggy. Consider it marinating!They’re Fibre-Rich And Veggie-PackedAnother trendy topic at the moment? Fibre! Everyone’s talking about it, no one’s getting enough of it (the RDA for women is 25g BTW!). Meal prepping a veggie-packed, fibre-rich recipe like this one makes it so much easier to make sure you’re getting those all-important nutrients.They’re Protein-PackedOur Dense Bean Salad Recipe below ensures you get a 112g serving of chicken and packs 32g of protein without skimping on the veggies, fibre and carbs you want in order to have a delicious, satiating meal.READ MORE: Make This Charred Mango and Steak Salad While Mangoes Are Still In SeasonLow-Calorie, High-Protein Chipotle Chicken Dense Bean Salad RecipeThis low-calorie, fibre-rich and protein-packed recipe is our take on Violet’s viral Spicy Chipotle Chicken DBS (check it out and follow her here).

    Viral Dense Bean Salad Recipe: Low-Calorie & High Protein

    Want a low calorie and fibre-rich recipe? We made TikTok’s viral dense bean salad recipe into one that will help you hit your goals.408 calories, 32.3g protein, 24g carbs, 18.3g Total Fat

    Prep Time 30 minutes minsCook Time 7 minutes mins

    Course SaladCuisine Healthy

    Servings 8 peopleCalories 408 kcal

    For The Chicken900 grams chicken breast, cut into strips Cut the breasts into strips to increase the surface area for your marinade200 grams Woolworths Chipotle Basting Sauce60 ml lemon juice4 cloves garlic, choppedSalt and pepper Add any other spices you like and regularly use in cookingFor The Dressing¼ cup avocado oil You can add another ¼ cup if you want. This adds 62 cals per serving30 ml lemon juice¼ cup rice vinegar2 tsp chipotle powder or cayenne pepper1 tsp cumin1 clove garlic, crushed1 Tbsp Woolworths Reduced Oil Tangy MayonnaiseFor The Salad400 grams frozen corn, cooked per package instructions and cooled1 red pepper, chopped finely1 small red onion, chopped finely1x400g can butter beans, drained, rinsed and patted dry If you want more beans, add another can. This adds 22 calories per serving.1x400g can chickpeas, drained, rinsed and patted dry  If you want more chickpeas, add another can. This adds 34 calories per serving3 slicing tomatoes, insides scooped out and chopped finely Scoop out the insides so there is less liquid and your salad doesn’t go soggy1 cucumber, seeds scooped out and chopped finely Scoop out the insides so there is less liquid and your salad doesn’t go soggySalt, pepper and any other spices you like to useFor Serving2 avocados (use ¼ per serving and only dice when you’re ready to eat)
    Cut and marinade chicken and set aside.Make the dressing and set aside.Chop all your ingredients finely. Try to remove as much liquid from ingredients as possible by patting with a paper towel.Cook your chicken in an airfryer or pan. Once cooked, let cool down completely before chopping up.Make sure all your ingredients are cool before combining salad, chicken and dressing.Divide into 8 servings. We like to eat ours with a Woolworths Whole Wheat Pita (half a pita is 108 calories, a full pita is 216 calories)

    Keyword chicken, chopped salad, Healthy Recipes, high-protein, Low-Calorie, quick and healthy meals, salad

    READ MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 MinutesShop The RecipeChipotle Basting Sauce

    Wholewheat Pita Breads

    Avocado Oil

    Skinless Chicken Breast Fillets

    Freshly Frozen Sweetcorn Kernels

    Reduced Oil Tangy Mayonnaise

    Chipotle Chilli Seasoning

    Rice Vinegar

    Lemon Juice

    Red Onions 5 String

    Butter Beans in Brine

    Chickpeas in Brine

    Slicing Tomatoes 

    English Cucumber

    Single Red Pepper

    Ripe & Ready Avocados

    Ground Cumin

    Whole Garlic More

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      Genius Healthy Ingredient Swaps For Junk Food From Chantal Lascaris

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      Cook and cookbook author Chantal Lascaris has released her newest cookbook, All Sorts of Junk Food Made Healthy. To celebrate, we’re dishing her crazy-delicious sweet chilli chicken pizza – made with genius healthy ingredient swaps.The case for (healthier) junk food“This is not a cookbook for weight loss,” says Lascaris. “It’s a book for gaining back your junk food power by putting a healthier spin on everything that would ordinarily be ‘bad’ for your waistline. All it takes is a conscious decision to use nutrient-rich ingredients and smarter preparation.” Per Lascaris, the book was a reminder to herself not to demonise food. “I think, in a way, I almost wrote it for myself, because I still like junk food and junk food [has] almost become a swear word,” she explains. “You’re not allowed to enjoy junk food, you can’t be seen to be eating junk food, and I thought, ‘We all love it, we might as well admit it, and I wanted to find different ways of actually making it healthy so that I could enjoy it.”As to how to define the word “healthy”, Lascaris focussed on the main problem: lowering the fat and sugar content in takeaways. “I was trying to see where there was so much fat or sugar, how I could change that; that’s really the benchmark.”With that in mind, the book takes novel classics, from nachos and burgers to pizza, dessert and air-fried appetisers, to a healthier level with clever ingredient swaps. Here, some of the key manoeuvres Lascaris has come up with:3 healthy ingredient swaps you won’t believeSwap frying for bakingIf you take a fried dish and bake it, you can cut down on the fat content, Lascaris says. And yes, the air fryer counts in the baking category, in this case.Trick yourself“When you think of junk food, you think of that crunch and the colour,” Lascaris observes. “A lot of the time, the colours being made [are] because it’s deep fried. I started looking at cornflakes because it gives you that ‘fried’ colour and the crunch.” This way, it looks and tastes deep-fried, with a much lower fat and carb content. Use in meals as a breadcrumb coating and bake until crispy.Use healthier fatsLascaris’ healthy ingredient swaps for creamy dishes are ingeniously simple: subbing cream for plain yoghurt. “You’ve got to watch that it doesn’t curdle, the same as you’d do with cream, but the yoghurt, it still gives you that creaminess,” she says. “It’s a much healthier alternative; it’s got all the probiotics in it and it’s a very good way of getting nutrients in.”All Sorts of Junk Food Made Healthy

      All Sorts of Junk Food Made Healthy by Chantal Lascaris

      “This recipe book comes from a deeper, bolder place,” says Chantal. “It’s somewhat of an ode to the naughty side of our palates, which we sometimes berate. We try so hard to control our cravings against the backdrop of social norms, fad diets and looming menopause – but all we’re really doing is depriving ourselves of the joy,” says Chantal. In this compendium of easy-to-follow recipes, Chantal shares her own secret indulgences and her new-found methods of keeping the joy in the ‘junk’ without accumulating the calories.

      Chantal Lascaris’ Sweet Chilli Chicken Pizza

      This crazy-delicious sweet chilli chicken pizza is made with genius healthy ingredient swaps from cookbook author Chantal Lascaris.

      Prep Time 5 minutes minsCook Time 20 minutes mins

      Course Appetizer, dinner, Lunch, Main Course, Snack, StarterCuisine American, Healthy, Italian

      Servings 4 people

      4 tsp olive oil 2 chicken breast fillets cut into bite-size pieces½ cup low-fat smooth cottage cheese¼ cup low-sugar sweet chilli sauce plus extra for topping 1 cup sliced mushrooms 1 red pepper sliced ¼ cup sherry vinegar 4 wraps ½ cup tomato paste 8 Peppadews sliced ⅓ cup low-fat cheddar salt and pepper to taste salad greens for garnishing
      To a non-stick pan, add 1 tsp olive oil & sauté the chicken pieces until done.Remove the pan from the heat, add the ¼ cup sweet chilli sauce & mix until the chicken is coated. Remove from the pan and keep warm.Add the mushrooms & red pepper to the same pan & sauté for a few minutes until starting to soften. Pour over the sherry vinegar & continue to sauté until the sherry has evaporated & the veggies have softened.Over each wrap, smear 2 tablespoons of cottage cheese & 2 tablespoons of tomato paste.Place a wrap, unsmeared side down, in the pan & heat until browned underneath.Remove from the pan & scatter over a quarter of the vegetables, chicken & Peppadews. Top with a quarter of the cheddar & dab a touch of sweet chilli sauce over the wrap.Season with salt and pepper.Repeat with the remaining wraps.Place the wraps under the grill for 3 – 5 minutes, or until the cheese starts to melt.Garnish with salad greens & serve immediately.

      Keyword comfort food, dinner, pizza More

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      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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      Get To Know Condiment Claire, TikTok’s Fave Flavour Guru

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      If you’ve spent any time at all on #FoodTok, Claire Dinhut (AKA Condiment Claire) will need no introduction. She’s a vibrant foodie sharing insights on condiments with her followers. From flavour history and unusual food pairings to easy recipes, there’s not a condiment left unopened or unexplored.Claire, who grew up between Los Angeles and the French countryside, has amassed a cult following. And a huge chunk of those followers are South Africans. You just have to open the comments of her videos and you’ll see the South African flag dotted throughout. In fact, we’re actually one of the first countries to get her new book. Allow us to introduce The Condiment Book: A Brilliantly Flavourful Guide to Food’s Unsung Heroes.But before diving into a world of sauces, spices, dips and dressings, let’s dive into the world of Condiment Claire. We asked her all your burning questions so we could get to know the queen of condiments a little better.READ MORE: 3 Easy, Healthy Sorbet Recipes Perfect For Sunny DaysHow did you become “Condiment Claire”?I was raised in a multicultural household and grew up between the United States and France. I’m very fortunate to have been able to travel around the world and taste food from different cultures starting a young age so most of my memories revolve around flavour.I then went onto study history at Harvard and work in food and travel docuseries after university. When the pandemic hit, I was left with no job and began filming content on TikTok which transformed itself into my career today!Although I would have never considered myself a “social media” person prior, I really owe the internet my career at this present moment because it has opened so many doors for me, including this book.  Why did you decide to create The Condiment Book?Condiments are flavour! Taste is salty, sweet, bitter, acid and umami but flavour is colour, texture, smell, but more importantly nostalgia and memory. By diving into the origins of a certain condiment and understanding where it comes from and why it was created, you uncover so much about a certain place or person. Why do you think South Africans have connected with you so well?I visited South Africa for the first time ever in January and completely fell in love with the country and its people. I think South Africans have such an appreciation for nature and their local environment which is something I feel extremely passionate about. I’ve also always surrounded myself with friends from different cultures so I really appreciate how diverse the country is and how everyone gets to share their heritage through cuisine or language. READ MORE: The Lazy Makoti’s Flavourful Coconut Fish Recipe Is What’s Been Missing From Your Dinner RotationWhat does a day in your life look like?It varies when I’m traveling, but if I’m at home in London I’ll usually wake up around 6 or 7 and get through the emails I missed overnight coming from the US with a salty vanilla matcha in hand. I then head over to pilates as it’s my favourite way to start the day on the right foot. After that, I’ll usually shoot some content, edit videos, and write my newsletter on Substack that I send out weekly. The historical deep dives, city guides and recipes I share on there require a lot of research so it takes up a lot of my day!I’m also a very antsy person so I’ll most likely take a break to split up my day and go on a walk, grocery shop, say hi to my neighbours etc. The afternoons are usually filled with in person meetings or zooms. For dinner, while I haven’t had the time to recently, my ideal evening involves having friends over for dinner or catching a film at the cinema and grabbing dinner with friends. What does health and wellness mean to you?Health and wellness has always been extremely important to me both physically and mentally. I was raised in LA which is a very health conscious city so green juice and big salads are actively my comfort meal. I also fenced for the United States so keeping my body moving has always been of the utmost importance because it’s the only way my brain can stay focused.How do you stay healthy when travelling?When I’m traveling, I love walking for hours being able to explore different neighbourhoods, markets, beaches and so forth and eating locally and seasonally. READ MORE: Grilled Romaine Lettuce, Sumac-Tahini Yoghurt and Pomegranates SaladWhat’s your favourite fact to share at a dinner party?I love the history of mayonnaise – it’s easy to recount and such a crowd pleaser! Long story short, the French won a battle at the Port of Mahon in Spain but had no dairy products to use in their celebratory dinner. The chef created a creamy concoction from egg and oil instead and called it mahonnaise due to their location and the name stuck to this day!What’s your favourite restaurant in South Africa?This is TOO difficult of a question! I haven’t had a chance to truly dig into the restaurant scene because I’ve been captivated by trying local ingredients and tradition – I’m more likely to ask about what someone eats at home rather than sit down for a 3 course meal.I tried Mopane Worms in January which was a highlight! [And] I will say, I loved visiting the ice cream shop Tapi Tapi in Cape Town because I got to taste extremely local flavours I had never heard of or tasted before. I also just love Oranjezicht Market because I get to experience all of the seasonal produce as well as meet local producers and learn about their specialties.What’s your favourite South African flavour or food?I LOVE CHUTNEY! While I can buy Mrs Balls Chutney here in London, I recently was gifted the Quality Pickles Coriander Chutney and my goodness, I know what I’m stocking up on next time I am in South Africa… What’s one condiment you couldn’t live without?100% Dijon mustard. READ MORE: 5 DIY Flavoured Waters For Every SituationIs there one condiment you think everyone should learn to make themselves?I think butter is a good one because it shows people that using only one ingredient, cream, you can create an entirely distinct condiment. It’s completely versatile and adaptable to your tastebuds as well which I think is important and allows for playfulness. Kiss, marry, kill: Ketchup, mayonnaise, mustard?Marry mustard forever. AH THIS IS SO HARD! Today I’m going to say kill mayo and kiss ketchup?? I’ve been making a Bloody Mary Ketchup I’m obsessed with so I can’t imagine my life without it right now. What’s your favourite weird flavour pairing?I love a drizzle of soy sauce on vanilla ice cream. I also love dipping drywoers with Mrs Balls Chutney combined with dijon mustard…At WH, we speak about “Breakthrough moments” aka an aha! moment that changed the course of your life for the better. What is your “Breakthrough” moment?I used to be ashamed of where my family in France lived in the countryside. The moment I actually shared what that side of my life looked like – overalls, soil under my fingernails, planting – and got a great response online, it made me realise that I should always embrace who I am and be unapologetically myself. What’s next for you?OOF that’s a tough one! The Condiment Book comes out in Australia, New Zealand, The United States and Canada early next year. So I’ll be going on book tour there and taking you along with me on my travels. I’m going to start filming more long form content over on YouTube as well as continuing to write my newsletter because it makes me so happy to share something in depth weekly. 

      Let Claire guide you through the condiment world of flavour. Starting with classics, right through to hot sauces, ferments and pickles, dressings and oils, fruit in jars and dips.With illustrations and charts, The Condiment Book covers failsafe recipes for much-loved condiments, hundreds of variations and flavour pairings, condiments from across the globe and fascinating historical facts.

      It’s the definitive guide to a class of food that isn’t strictly necessary, but indispensable to most of us.

      Follow Claire on TikTok, Instagram and YouTube or subscribe to her newsletter here.Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      This Cape Malay Stuffed Linefish Is Simple And Delicious

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      Yes: this Cape Malay stuffed linefish might take more time to prepare than a salad or two-minute noodles. But! We can assure you it’s going to taste a whole lot better. Cape Malay curry spice adds a flavourful punch. And, it’s packed with antioxidant-rich turmeric, cumin and nutmeg.

      Fresh lemon juice, vinegar and pickled peas add to your gut health. Plus, there’s a healthy dose of omegas from the fish. And, for bonus feel-good points, we recommend serving this at the next family lunch to impress everyone with your skills.

      About this recipe

      As always, when eating seafood and fish, make sure you eat sustainable fish. Not sure? Check out the WWF SASSI list, which details which fish are fine to eat. Carpenter, a popular linefish, is green on the list.

      This recipe calls for verjuice, but if you don’t have that on hand, you can make an alternative. All you’ll need is good-quality white wine vinegar and four tablespoons of sugar (or your sweetener of choice).

      And, if you can’t get your hands on Cape Malay curry paste, you can substitute it for Thai yellow curry paste.

      Cape Malay Stuffed Linefish

      Indulge in this delectable Cape Malay stuffed linefish recipe from award-winning Chef Monché Muller’s book Harvest Table: A Culinary Journey Through The Wine Regions Of France, Italy, Spain And South Africa.

      Cape Malay Seafood-stuffed Linefish with Pickled Pea Salsa

      Chef Monché Muller

      This feel-good dish is packed with gut-healthy ingredients and feels like comfort food.

      Prep Time 10 minutes minsCook Time 1 hour hr 30 minutes mins

      Course Main CourseCuisine South African

      Servings 6

      For the seafood stuffing250 g Calamari steaks cubed60 ml Olive oil 50 g Onion chopped200 g Prawn meat chopped2 Tbsp White wine3 Tbsp Fresh lemon juice1 Tbsp Butter 20 g Sultanas chopped 60 ml Cream80 ml Cape Malay curry paste 50 g Japanese panko breadcrumbs toasted2-3 kg Firm white fish, butterflied traditionally, carpenter or hottentot Oil for brushing For the pickled peas250 ml Verjuice125 ml White wine vinegar2 Tbsp Sugar1 tsp Black peppercorns 250 g Raw, fresh peasFor the salsa100 g Jalapeños finely diced100 g Red onion finely diced10 g Coriander chopped250 g Peas blanched and lightly crushed (not mashed)2 Tbsp Verjuice2 Tbsp Olive oil to taste
      To make the seafood stuffing, boil the calamari for 20 minutes, or until tender. Drain and allow to cool.Heat the oil in a pan and fry the onion. Once translucent, add the calamari, prawn meat, wine, lemon juice, butter, sultanas, cream and curry paste. Simmer until the liquid has reduced slightly.Use a hand blender to pulse the mixture into a coarse paste, then stir in the breadcrumbs.Stuff the butterflied fish with the seafood stuffing, then truss using kitchen string. Fry in hot oil until the skin starts to crisp.Preheat the oven to 180°C and place a tray large enough to hold the fish in the oven. Finish cooking the fish in the oven for about 20 minutes, until the flesh is white and flaky.To make the pickled peas, place the verjuice, vinegar, sugar and peppercorns in a saucepan and bring to a boil. Pour the hot liquid over the raw peas. Allow to cool, then drain the peas before using.To make the salsa, combine the jalapeños, red onion, coriander, crushed peas, pickled peas, verjuice and olive oil, and season to taste.Serve the salsa with the fish.

      You can use good-quality white wine vinegar instead of verjuice, but remember to add 4 Tbsp sugar. Add blanched mangetout or sugar-snap peas to spruce up the salsa. Instead of Cape Malay curry paste, you can use Thai yellow curry paste.

      Keyword comfort food, curry, dinner, fish, high-protein, lemon, low-carb, prawns

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      This Healthy Cauliflower Risotto Is A Winter Dream

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      A classic, cosy way to cook rice, the risotto stands out not only as a filling and delicious dish but as a veritable winter warmer. And this healthy cauliflower risotto ticks all the boxes.

      This recipe, from Executive Chef Kerry Kilpin’s new offering at Steenberg Wine Farm’s Bistro Sixteen82 winter menu, nails it.

      The new winter menu at Bistro Sixteen82, curated by Kilpin, embodies the essence of winter comfort. Featuring an array of fresh, local, and seasonal ingredients, the menu includes highlights such as umami-glazed Cape Bream and heart-warming desserts like Valrhona chocolate marquise, promising a sensory feast that celebrates the best of what the colder months have to offer.

      But if you can’t make it to the lush foothills of the Steenberg valley, Chef Kilpin has this healthy cauliflower risotto recipe to cosy you up.

      The key to a perfect risotto

      Use the right rice

      A short-to-medium grain rice does well and absorbs the liquid, making it velvety and rich. Another tip: don’t wash the rice beforehand – you want that extra starch to create a good, rich texture.

      Go slowly

      Per Jamie Oliver, cook your risotto slowly on low heat. Also add your broth in ladles: this gives the rice time to absorb each spoonful of broth, slowly plumping up that grain.

      Pay attention

      Like the perfect scrambled egg, you can’t leave a risotto unattended. Stir frequently to prevent the dish from sticking to the bottom of the pan and make sure the rice never dries out.

      Healthy Cauliflower, Corn & Bacon Risotto

      Executive Chef Kerry Kilpin

      This healthy cauliflower risotto is a winter dream and comes together in minutes.

      Prep Time 10 minutes minsCook Time 20 minutes mins

      Course Appetizer, Lunch, Main Course, StarterCuisine Healthy, Italian

      1 onion, chopped100 g butter2 cloves garlic, chopped200 g risotto rice200 ml Steenberg Sauvignon Blanc, or dry white wine15 ml smoked paprika1 cup frozen corn250 g streaky bacon, chopped½ head cauliflower  blended roughly to make “cauliflower rice” 2 cup chicken stock2 sprigs rosemary, chopped125 g parmesan, grated20 g parsely
      Sweat your onions and garlic with 50g butter in a pot for about 2 minutes. Add your rice, cook for a further minute until the rice starts to go translucent on the outside. Add the wine and allow the wine to cook off and the rice to absorb all the liquid. Add the paprika, bacon and enough stock to cover the rice. Cook on a medium heat. After a further 2 minutes, add the cauliflower, corn and rosemary and top with stock. Throughout the cooking process you will add stock and stir from time to time. Keep your risotto moist at all times. If you run out of stock and your rice isn’t cooked, top up using water. Once your rice is about 2 minutes off from being cooked, add the parmesan, butter and parsley and allow to melt. Season to taste and enjoy with a glass of Steenberg Sauvignon Blanc.

      Keyword bacon, comfort food, Easy Meals, risotto

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      4 Breakfast Swaps For Weight Loss You Should Try

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      Few things feel as luxurious as a gorgeous brunch at a bustling restaurant where mouth-watering options abound. But when you’re watching your waistline, a little bit of discernment and a touch of inside knowledge go a long way. So to keep your brunch plans minus the extra calories, we’ve rounded up these breakfast swaps for weight loss. You’ll be surprised to see which options deliver the taste and satisfaction.

      Swap eggs benedict for scrambled eggs

      We hate to break it to you but spinach with your eggs Benedict does not make it healthier. Hollandaise sauce, made with butter and egg yolks, bumps up the total fat, saturated fat and cholesterol content. Keep your helping of bacon moderate – it’s a sodium bomb and, depending on the type, can be fatty too.

      Ask for fresh tomato slices and you’ll score one of your veggie servings for the day without the extra grease. For added flavour and folate, ask for a topping of fresh basil leaves.

      READ MORE: Exactly How To Pick The Healthiest Muesli For Breakfast, Per Experts

      Instead of an English breakfast, try French toast

      A good old English fry-up has its place, but pass if you’re watching your waist. Two fried eggs, bacon, sausage and tomato can contain more than half your daily kilojoule needs and more than 25g of heart-harming saturated fat. Bacon and sausage up the sodium levels to around 2500mg – more than the health guideline of less than 2300mg (six grams of salt) daily.

      Research shows that too much sodium can lead to high blood pressure, increasing our risk of heart disease and stroke. French-style toast (at less than the calories) equals less sodium and only four grams of unhealthy fats. Ask for the golden syrup on the side and only add a trickle.

      READ MORE: Weight Loss Pills: We Delved Deep Into The Science To See If Any Actually Work

      Ditch croissants for a bran muffin

      Farewell for now, beloved buttery flaky delight! We’ll see you when we reach our goal weight. The croissant and cream cheese meal is hefty in heart-unhealthy fats (about 15g).

      Muffins contain a fair amount of fat and sugar, but the bran versions are usually lower in these and have more fibre than white-flour options. A standard bran muffin (about 60g) will give you roughly three to five grams of fibre. Go easy on the cheese and steer clear of those giant muffins.

      If you’re looking for omegas from salmon (in the croissant), rather get your omega-3 benefits from salmon at another meal. Grilled, steamed or as sashimi, accompanied with an unrefined carbohydrate and heaps of veggies. If you must have salmon at brunch, combine salmon ribbons with a poached egg on wholegrain bread, with fresh tomato slices and coriander leaves. Mission accomplished.

      READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

      Sub your latte for a cappuccino

      A milky latte is delicious as a treat, but racks in more kilojoules than its cousin, the cappuccino, which is made with less milk. A short latte with low-fat milk comes in at around 720kJ; a cappuccino equals 350kJ.

      The best bet when sampling the fine javas from your favourite barista is to opt for skim milk – it makes a better froth, plus a cappuccino with skim comes in at around 200kJ in a small cup. More

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      10 Healthy Snacks That Won’t Give You A Sugar Crash In 20 Minutes

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      Raise your hand if you ever ate a candy bar for a mid-day boost, only to experience a sugar high…followed by an immediate crash. Yup, it’s a nasty cycle.

      An alternative? Sugar-free snacks that help stabilise your blood sugar and wean you off your sweet tooth says Desiree Nielsen, a registered dietician.

      Whether you opt for sugar-free or no-sugar-added (aka only naturally occurring sugar) snacks is totally up to your dietary needs.

      But, when you go for a sugar-free snack to fuel your body, be sure the ingredient list reads like a recipe (no chemicals or artificial sweeteners), says Nielsen. Look for the word “unsweetened” on the label, and go for snacks that have a hefty dose of protein and fibre to further balance your blood sugar and boost your energy.

      And don’t be scared of fruit! “Naturally occurring sugars in moderate amounts, like whole fruit as opposed to fruit juice, are part of a healthy diet,” says Nielsen. She explains that whole foods contain fibre that slows down the rate at which your body accesses the sugars (warding off that dreaded afternoon slump—yay!).

      Need some ideas to get started? Try an RD-approved, sugar-free and no-sugar-added snack to fuel your body right.

      1. Apples dipped in almond butter

      Nothing beats this no-utensils-needed iconic snack. “It’s one of my faves,” says Nielsen, thanks to its plant-based protein content. Be sure to read the label and make sure no sugar has been added to the almond butter.

      Per medium apple: 95 calories, 0 g fat (1.5 g saturated), 25 g carbs, 19 g sugar, 2 mg sodium, 4 g fibre, 0.5 g protein

      Per 1 tbsp almond butter: 98 calories, 9 g fat (1 g saturated), 3 g carbs, 0 g sugar, 1 mg sodium, 2 g fibre, 3 g protein

      2. Dates stuffed with peanut butter

      Nielsen says this is the perfect no-sugar-added snack for anyone with a serious sweet tooth.

      Per date: 66 calories, 0 g fat (0 g saturated), 18 g carbs, 16 g sugar, 0 mg sodium, 2 g fibre, 0 g protein

      Per 1 tbsp peanut butter: 95 calories, 8 g fat (1 g saturated), 3.5 g carbs, 0.5 g sugar, 63 mg sodium, 1.5 g fibre, 4 g protein

      3. Sprouted grain toast with homemade chia jam

      To make the jam, Nielsen says to mash two and a half cups of thawed frozen raspberries and stir in two tablespoons of chia seeds. Let sit until the chia seeds plump and hydrate. The expansion of the chia seeds will help keep you fuller for longer.

      Per slice: 78 calories, 0 g fat (0 g saturated), 14 g carbs, 1 g sugar, 196 mg sodium, 2 g fibre, 5 g protein

      READ MORE: Sugar-Free Easter Eggs With A Collagen Boost

      4. Unsweetened coconut milk yoghurt

      For the healthiest dessert in the history of desserts (or, dessert for breakfast), Neilsen suggests pairing yoghurt with unsweetened cocoa and diced frozen cherries stirred in for extra antioxidants.

      Per 1-cup serving: 110 calories, 7 g fat (7 g saturated), 10 g carbs, 0 g sugar, 45 mg sodium, 3 g fibre, 0 g protein

      5. Flavoured almonds

      A handful of almonds is the poster child of healthy snacking. But Bonnie Taub-Dix, registered dietician, says the Blue Diamond gourmet variety is her new go-to. “They come in a variety of flavours,” she says. “They also provide protein and just the right crunch to keep you feeling satisfied.”

      Per 30-gram serving: 170 calories, 15 g fat (1 g saturated), 5 g carbs, 1 g sugar, 130 mg sodium, 3 g fibre, 6 g protein

      6. Toasted whole grain waffle with low-fat cottage cheese

      Like waffle à la mode—but healthier. For an added boost of antioxidants, Taub-Dix suggests adding cinnamon on top, a great sugar-free way to add flavour.

      Per waffle: 70 calories, 1 g fat (0 g saturated), 13.5 g carbs, 1.5 g sugar, 130 mg sodium, 1.5 g fibre, 2 g protein

      Per ½ cup cottage cheese: 81 calories, 1 g fat (1 g saturated), 3 g carbs, 3 g sugar, 459 mg sodium, 0 g fibre, 14 g protein

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

      7. Almond butter on whole-grain bread

      Not an avo toast fan? This alternative is Taub-Dix’s way of sustaining blood sugar levels throughout the day. Use only half a banana to keep the natural sugars low.

      Per 1 tbsp almond butter: 98 calories, 9 g fat (1 g saturated), 3 g carbs, 0 g sugar, 1 mg sodium, 2 g fibre, 3 g protein

      Per slice: 69 calories, 1 g fat (0 g saturated), 11 g carbs, 1.5 g sugar, 99 mg sodium, 2 g fibre, 3 g protein

      8. Overnight oats with almond milk

      Overnight oats made with unsweetened vanilla Almond Breeze almond milk are a dietitian go-to. “I like to add frozen raspberries, chopped nuts and chia seeds to help it congeal a little more. It’s also high in protein so it’s a great way to start the day,” says Taub-Dix.

      Per ¼-cup oats: 150 calories, 2.5 g fat (0.5 g saturated), 27 g carbs, 1 g sugar, 0 mg sodium, 4 g fibre, 5 g protein

      9. Hummus

      Taub-Dix says her go-to partner for cut-up veggies—a food group most of us don’t get nearly enough of—is hummus. “It’s a good source of fibre and contains protein,” she says.

      Per 60-gram serving: 150 calories, 11 g fat (1.5 g saturated), 9 g carbs, 1 g sugar, 260 mg sodium, 3 g fibre, 3 g protein

      READ MORE: This Hot-Honey Broiled Pineapple Toast Recipe Will Crush Your Hunger

      10. Egg and Avocado Mash

      Taub-Dix recommends mixing one hard-boiled egg with one-fifth of a medium avocado for a protein-filled snack with plenty of heart-healthy fats.

      Per large egg: 72 calories, 5 g fat (1.5 g saturated), 0 g carbs, 71 mg sodium, 0 g sugar, 0 g fibre, 6 g protein.

      Per 1/5 of avocado: 45 calories, 4 g fat (0.5 g saturated), 2 g carbs, 2 mg sodium, 0 g sugar, 2 g fibre, 0.5 g protein.

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

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      Your Christmas Menu Is Sorted With These 6 Healthy Festive Recipes

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      Want healthy festive recipes that will leave you seriously satisfied?! These are delicious, fresh and allergen-friendly! Therefore you have a Christmas menu that suits (and can easily be tweaked for) all dietary requirements. Below is a healthy menu that’s perfect for our hot sunny, South African festive season: indulgent, but feel-good.

      If you have a gluten-free guest: no adjustments necessary! All these recipes are gluten-free.

      If you have a vegetarian guest: replace the fillet in the Beef Tagliata with gorgeous grilled mushrooms. Then replace the salmon in the Trout Tartare with heirloom tomatoes (think different colours and sizes and textures).

      If you have a vegan guest: Do the above step and simply leave out the ricotta in the Herby Cress Salad and replace the yoghurt in the Raspberry and Yoghurt Tartlets with coconut yoghurt.

      READ MORE: I Tried 3 Viral Recipes And Here’s How It Panned Out

      Healthy Festive Starter: Trout Tartare

      Start off the menu with a refreshing recipe that requires minimal prep and no cooking. A few quality ingredients and you have a crowd-pleasing, effortless festive appetiser. Because what could be better than silky diced fish seasoned with zesty lime, sesame oil, spring onions, chives and a hint of chilli?

      Healthy Festive Main: Beef Tagliata with Roasted Rosa Tomatoes

      Who said your table had to be adorned with gammon, turkey and lamb? This Beef Tagliata is light and succulent and perfectly complemented by sweet and flavourful roasted Rosa tomatoes. Bon appetit!

      READ MORE: 5 Low-Calorie Smoothie Recipes That Legit Taste Like Milkshakes

      Healthy Festive Side Dish 1: Herby Cress Salad with A Crunch

      This watercress salad with flavour-packed homemade dressing is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds. Best part? It’s easily customisable. Don’t add the cheese if you have vegan or dairy-free guests.

      Healthy Festive Side Dish 2: Whole Baked Baby Sweet Potatoes

      Everyone loves garlicky, well-spiced potatoes. And you’re going to love these sweet potatoes even more. With very few steps, you’ll be able to pop these in the oven and basically forget about them. We love fuss-free festive recipes!

      READ MORE: The 2 Hangover-Curing Recipes You’ll Need This Festive Season

      Healthy Festive Side Dish 3: Asparagus, Bean and Tenderstem Broccoli Salad

      Every festive feast needs a salad that no one can get enough of and every one demands the recipe for. This will be that dish. Fresh, crunchy and perfect for South African summer, this is guaranteed to be on your table every year from now.

      Healthy Festive Dessert: Raspberry and Yoghurt Tartlets

      Here at WH, we love recipes that make use of seasonal ingredients. Take full advantage of the summer berry season by treating yourself and your guests to the tangy and slightly sweet goodness of our Raspberry and Yoghurt Tartlets! This is a perfect summer dessert of creamy Greek yoghurt, fresh raspberries and zesty lemon. Yum! More