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    The Healthy & Crunchy Watercress Salad That’s Perfect For Summer Lunches

    Looking for a new favourite healthy salad recipe for the summer? You’ve come to the right place. This watercress salad (with flavour-packed homemade dressing) is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds.

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

    The best part? It’s easily customisable. Don’t add the cheese if you are vegan or dairy-free. Alternatively, you can substitute with your favourite vegan cheese (Woolworths has a large range).

    Either way, you’ll use this healthy salad recipe time and time again, whether it’s for al fresco dinners with friends or when you’re meal prepping to help you reach those goals.

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

    Herby Watecress Salad with Crunchy Nuts & Seeds

    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 are vegan or dairy-free.

    Prep Time 10 minutes mins

    Course SaladCuisine Healthy

    Servings 6 people

    2 Tbsp Flaked almonds2 Tbsp Pumpkin seeds2 Tbsp Sunflower seeds1 Tbsp Sesame seeds3 Handfuls Watercress1 Handful Coriander1 Handful Basil50 g Ricotta or chevin (optional)Salt and pepperFor The Dressing:1 tsp Mustard1 tsp HoneyJuice and zest of half a lemon2 Tbsp Extra-virgin olive oilPinch chilli flakes
    Toast the seeds in a large dry pan until you hear a popping noise and the sesame seeds and almond flakes turn slightly golden.Toss the leaves together in a large bowl. Next, add the seeds.Whisk the dressing ingredients together and pour into the bowl. Then toss the leaves to coat.Plate the dressed leaves and seeds on a large platter before dotting small pieces of cheese among the leaves. Season with salt and pepper and serve.

    Keyword Easy Meals, healthy, Healthy Recipes, vegetarian More

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    These Raspberry And Yoghurt Tartlets Make The Tastiest & Cutest Summer Dessert

    Looking for a delicious and fresh summer dessert? This easy raspberry tart recipe uses ingredients you probably have in your pantry.

    READ MORE: This Is The Best Coffee Ice Cream Recipe Ever… And It’s Healthy

    So 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 combo of creamy Greek yoghurt, fresh raspberries and zesty lemon. And if you have a vegan or dairy-free guest, you can easily replace the Greek yoghurt with dairy-free coconut yoghurt.

    READ MORE: 5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight

    Quick And Easy Raspberry Tart Recipe

    Raspberry and Yoghurt Tartlets

    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!

    Prep Time 15 minutes mins

    Course DessertCuisine Healthy

    Servings 6 people

    1½-2 Cups Cashew nuts7 Medjool dates, pitted1 Pinch SaltBaking Spray1 Cup Double-thick Greek yoghurt/dairy-free coconut yoghurt1 tsp Vanilla extract or pinch vanilla seeds1 Tbsp Honey/agave syrup200 g RaspberriesFresh mint leavesSprinkle Powdered sugar
    Place 1.5 cups of cashew nuts and the dates in a food processor. Blitz until well-combined (add more cashews if needed, so the mixture is sticky, but workable).Spray six mini tartlet trays (or one large tart tray) with a baking spray. Then press the date and nut mixture into the tray(s) and place in the freezer for one hour.Mix the yoghurt, vanilla and honey together.Remove the tart(s) from the freezer and spoon the yoghurt mixture inside. Top with the raspberries.Serve the tart(s) with a few sprigs of mint and a light sprinkle of powdered sugar.

    Keyword dessert, Easy Meals, healthy, Healthy Recipes More

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    The Easy Trout Tartare Recipe You’ll Be Making All Summer Long

    This refreshing trout tartare recipe requires minimal prep and no cooking. A few quality ingredients and you have a crowd-pleasing, effortless appetiser.

    READ MORE: 5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight

    Trout is a super underrated summer protein. It’s packed with omega-3 fatty acids, Vitamin B6 and B12, selenium and niacin. And what could be better than hitting your protein goals with silky diced fish seasoned with zesty lime, sesame oil, spring onions, chives and a hint of chilli?

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

    Try This Delicious Trout Tartare Recipe

    Trout Tartare

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

    Prep Time 15 minutes mins

    Course AppetizerCuisine Healthy

    Servings 6 people

    400 g Boneless, skinless trout (or salmon)1 Shallot, sliced into super-thin rings2 Spring onions, finely sliced1 Tbsp Chives, finely chopped2-3 Limes, one cut into six thin wedges2 tsp Sesame oil1 Tbsp Extra-virgin olive oil, plus extraPinch chilli flakesFresh tarragon or flat-leaf parsley leaves, for garnishingSalt and freshly ground black pepper
    Slice the trout into one-centimetre pieces.Place the shallot, spring onions and chives in a glass bowl. Then add the zest from one lime and one tablespoon freshly squeezed lime juice, as well as the sesame oil, one tablespoon olive oil and a pinch of chilli flakes. Whisk to combine, then add the fish, tossing to combine. Next, taste to check the flavour and add more lime juice, if needed.Divide the tartare between six small plates or bowls and garnish each with a few tarragon or parsley leaves, a drizzle of olive oil and a thin lime wedge.Season with salt and pepper and serve.

    Keyword Easy Meals, fish, Healthy Recipes, No-Cook Recipes More

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    How To Make Perfectly Baked Sweet Potatoes Every Time

    Let’s be honest, we’ve all had a severely undercooked or overcooked baked sweet potato. Well, you’ll never have either again thanks to our recipe that shows you exactly how to bake sweet potatoes to ensure they’re delicious every single time. Thank us later!

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

    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. Who doesn’t love a fuss-free recipe?

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

    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 recipes!

    Prep Time 8 minutes minsCook Time 1 hour hr 5 minutes mins

    Course Side DishCuisine Healthy

    Servings 6 people

    12 baby sweet potatoes, scrubbed clean and patted dryOlive oil1 tsp Smoked paprika1 tsp Salt 1 tsp Freshly ground black pepper1 Clove Garlic, sliced into thin slices
    Preheat the oven to 180˚C and line a large tray with parchment paper.Place the baby potatoes, about two tablespoons olive oil and the spices in a large mixing bowl. Massage the oil and spices into the skin of the potatoes before placing the potatoes on the baking tray. Bake for one hour or until the potatoes are cooked through and the skins are caramelised in areas. Don’t forget to turn the potatoes once about halfway through the cooking time.Sauté the garlic slices in a little olive oil until just turning golden, then remove immediately from the heat.Remove the potatoes from the oven and serve on a platter drizzled with the garlic slices and oil from the pan.

    Keyword Easy Meals, Healthy Recipes, vegetarian More

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    The Mouthwatering Salad Recipe Everyone Will Ask You To Share With Them

    Every person needs that one salad that none of your guests can get enough of and every guest demands the recipe for. This will be that dish. Fresh, crunchy and perfect for South African summer, this is the best green salad recipe. And it’s guaranteed to be on your table every year from now.

    READ MORE: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient

    It’s packed full of uber delicious green veggies like asparagus, green beans, edamame beans, tenderstem broccoli and baby spinach. This certainly isn’t your grandma’s green salad and you’ll thank us for the upgrade.

    READ MORE: Try This Trendy And Delicious Vegetarian Orzo Pasta Recipe Now

    The Best Green Salad Recipe You’ll Ever Make

    Asparagus, Bean and Tenderstem Broccoli Salad

    Every person needs that one salad that none of your guests can get enough of and every guest 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.

    Cook Time 5 minutes mins

    Course SaladCuisine Healthy

    Servings 6 people

    200 g Asparagus (sliced into 3cm pieces)200 g Green beans (sliced into 3cm pieces)200 g Edamame beans200 g Tenderstem broccoli (sliced into 3cm pieces)50 g Baby spinach leaves2 Tbsp Sesame seeds, toastedFor The Dressing:1 Shallot or small red onion, very finely sliced into rings1 Pinch Chilli flakes1 tsp Sesame oil2 Tbsp Olive oilJuice and zest of half a lemonSalt and pepper
    Blanch the asparagus, beans and broccoli in hot water for a few minutes. When just cooked, transfer to ice-cold water before placing in a colander to drain.Whisk the dressing ingredients together, then toss the blanched veggies and spinach together in a large bowl with the salad dressing and toasted sesame seeds.Plate on a large platter and serve.

    Keyword Easy Meals, healthy, vegetarian More

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    Here’s Exactly How To Make Beef Tagliata (It’s Way Easier Than You Think)

    This Beef Tagliata recipe is light and succulent and perfectly complemented by sweet and flavourful roasted Rosa tomatoes.

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

    As the temps soar, it’s time to try out some new recipes. And this Beef Tagliata recipe is going to be a summer staple thanks to how easy it is to make. All you need is a good quality, grass-fed beef fillet (get some from Woolworths), a few other ingredients and the know how which you’ll find below. Bon appetit!

    READ MORE: Fire Up The Braai For This Peri Peri Chicken With Crèma

    Beef Tagliata with Roasted Rosa Tomatoes

    This Beef Tagliata is light and succulent and perfectly complemented by sweet and flavourful roasted Rosa tomatoes. Bon appetit!

    Prep Time 20 minutes minsCook Time 10 minutes mins

    Course Main CourseCuisine Healthy

    Servings 6 people

    800 g Good-quality grass-fed beef fillet600 g Baby tomatoes, roastedOlive oilSalt and pepper4 Handfuls Rocket⅓ Cup Pine nuts, dry-toastedFor The Marinade:2 Tbsp Rosemary leavesA few Bay leaves4 Cloves Garlic, peeled2 Tbsp Extra-virgin olive oilFor The Dressing:1 tsp Mustard 1 tsp Honey1 Tbsp Balsamic vinegar2 Tbsp Olive oil
    To make the marinade, pound all the ingredients until roughly smashed. Massage into the meat and leave in the fridge, covered, overnight.Bring fillet to room temperature. Place the fillet over a high heat and grill for at least four minutes on one side before turning over. Once your fillet is cooked to your liking, set aside to rest before slicing. In order to get really thin slices, place the fillet into the freezer for 30 minutes. Because the cold stiffens the meat, you’ll be able to slice more precisely. Then allow the meat to come back to room temperature.Place the rocket on a serving platter and scatter the roasted tomatoes over the leaves. Layer the fillet.Mix all the dressing ingredients together. Drizzle over the steak before scattering over the toasted pine nuts. Season and serve.

    Keyword beef, Healthy Recipes, salad More

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    Seriously Though, How Many Kilojoules Are In An Apple?

    When it comes to the best fruits for you, apples seem to be the gold standard. I mean you’ve heard it before—an apple a day…yeah yeah, you know the rest. But how many kilojoules, exactly, are in an apple—and is that staple your mom packed in your school lunch really that great for you?

    Well, it turns out apples really do live up to the hype. Can you hear your mom saying, “I told you so?” When it comes to healthy snacks, it doesn’t get much better than apples. They’re loaded with vitamins, have a pretty long shelf life compared to other produce and are super easy to pop into your bag on the go.

    “Apples are the second most consumed fruit, behind bananas, for a reason,” says Alex Caspero, registered dietitian and author at Delish Knowledge. “They are generally inexpensive, portable, healthy and delicious.”

    Plus, since apples come in a ton of different varieties—way beyond the Red Delicious and Granny Smith kinds you ate as a kid—you’ll probably find something your taste buds will totally love. The flavour profiles of apples range from tart and crisp, to sweet with a little crunch, to tangy and then some.

    READ MORE: 19 Complex Carbs You Should Def Incorporate Into Your Diet

    Whichever you’re preference, though, it’s typically healthiest to eat your apples in their purest form—as a fruit, says registered dietitian Erin Palinski-Wade. “Eating raw apples is a great way to take advantage of their full nutrient benefits and fibre. Although eating apples in dessert form, such as apple pie, can still provide nutritional value, it also incorporates a large amount of added sugar which can be damaging to health.” That doesn’t mean you can’t have those apple turnovers you love, but it’s best to have them in moderation.

    So before you set your next apple-picking date (at the farm or supermarket), here’s what you should know about the treasured fruit.

    How Many Kilojoules In An Apple?

    As far as kilojoules go, you’ll find 397 (that’s 95 calories) in a medium apple, according to the USDA. But the fruit has a lot of other things going on for you nutritionally, too. Here’s how a medium apple stacks up with the skin on:

    Kilojoules: 397Fat: 0gCarbohydrates: 25gSugars: 19gFibre: 4gProtein: 0g

    If that sugar count makes you do a double take, consider this: The sugar you’d get in an apple is not the same as, say, the 21 grams of sugar you’d get in a Kit Kat bar, says Caspero.

    “Fibre is nature’s way of controlling blood sugar levels, which is why it’s found in fruits and vegetables,” says Caspero. “Fibre helps to slow down digestion, which prevents blood sugar spikes like you would get from an equal amount of the sugar in candy.”

    To regulate those blood sugar spikes even more, Kristin Kirkpatrick, RD, offers a sneaky—and delicious—strategy: “Provide what I call ‘competition for digestion’ by pairing your apple with a fat or protein. A perfect example is an apple with no-added-sugar peanut butter.” This clever pairing helps your body process the sugar slower to give you sustained energy and fuel. Bonus: The vitamin C in apples helps you better absorb the iron in nut butters, helping you get the most out of your snack.

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

    Apple Nutrition

    Eating just one medium apple will earn you 14 percent of your daily value of vitamin A and 11 percent of your daily value of vitamin C (not shabby). Antioxidants (like vitamins C and A) in apples help prevent excessive free radical damage, says Caspero. Staving off these free radicals (a.k.a. unstable atoms in your body) can help reduce ageing and the risk of illness.

    Apples come in a range of stunning hues and if you tend to gravitate toward the darker ones, you’re in for an antioxidant-rich treat, according to Kirkpatrick. Deep-pigmented peels on fruits like apples contain anthocyanins, a form of antioxidants that slow down oxidative stress and ward against disease. Keep in mind that you’ll only reap the majority of these benefits if you keep the skin on, so avoid peeling your mid-afternoon snack.

    What’s more, the high fibre content in apples means they serve up a healthy dose of prebiotics (undigestible fibre that the “good” bacteria in your gut eat). “Prebiotics may improve gastrointestinal health as well as potentially enhance calcium absorption,” says Caspero.

    READ MORE: This Crispy Apple Chicken Casserole Is Ultimate Comfort Food

    What are the health benefits of eating apples?

    Help manage weight

    Because apples are full of fibre that can help you feel fuller for longer, they’re a great fruit to help keep your weight steady. A study from the Journal of Functional Foods found that regular apple consumption has been linked to lower lipid levels and a reduced risk of obesity. Caspero explains that “Eating high-fibre snacks [like apples] has been shown to aid in satiation and therefore can decrease overall calorie consumption during the day.” Both of these factors mean that they can help contribute to weight management.

    They keep your heart healthy

    According to Palinski-Wade, “apples are rich in the compound quercetin, which has been shown to reduce inflammation while fighting against heart disease and hypertension.”

    They do keep the doctor away

    It turns out there’s some truth to the old adage. In a large study from JAMA Internal Medicine, participants who ate at least one small apple per day required fewer doctor visits, hospital stays and prescription medications than those who didn’t eat apples.

    This article by Colleen de Bellefonds & Marissa Miller was originally published on www.womenshealthmag.com More

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    19 Complex Carbs You Should Def Incorporate Into Your Diet

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

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

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

    Image by Scott Webb // Pexels

    Bananas

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

    Per serving (1 medium):

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

    Image by Freepik

    Millet

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

    Per serving (1 cup, cooked):

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

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

    Image by Arina Krasnikova // Pexels

    Broccoli

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

    Per serving (1 cup, chopped):

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

    Image by Marina Leonova // Pexels

    Chickpeas

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

    Per serving (1 cup, cooked or canned):

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

    Image by Pixabay // Pexels

    Carrots

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

    Per serving (1 medium):

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

    Image by Freepik

    Old-fashioned Oats

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

    Per serving (1/2 cup, dry):

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

    Image by Pand Uru // Pexels

    Sweet potatoes

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

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

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

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

    Image by Getty Images

    Barley

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

    Per serving (1 cup, cooked pearled):

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

    Image by Arina Krasnikova // Pexels

    Butternut squash

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

    Per serving (1 cup, cubed, raw):

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

    Image by Paco Álamo // Pexels

    Potatoes

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

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

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

    Image by Getty Images

    Spelt

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

    Per serving (1 cup, cooked):

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

    Image by Freepik

    Black Beans

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

    Per serving (1 cup, cooked or canned):

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

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

    Image by Marta Dzedyshko // Pexels

    Whole-Wheat Bread

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

    Per serving (1 slice):

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

    Image by Freepik

    Whole-Wheat Pasta

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

    Per serving (1.2 cup, dry):

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

    Image by Freepik

    Quinoa

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

    Per serving (1/4 cup, dry):

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

    Image by Freepik

    Brown Rice

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

    Per serving (1/4 cup, dry):

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

    Image by Cats Coming // Pexels

    Farro

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

    Per serving (1/4 cup, dry):

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

    Image by Freepik

    Lentils

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

    Per serving (1 cup, cooked):

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

    Image by Pixabay // Pexels

    Green Peas

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

    Per serving (100 g):

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

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