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    6 Healthy Homemade Pizza Recipes To Take Your Slice To The Next Level

    If you auto-dial your local pizza place once a week, you’re not alone: according to a Euromonitor International Consumer Foodservice report a few years back, pizza is South Africa’s best-loved takeaway/home delivery fast food, with double the sales figures of any other takeaway. The problem: our fave fast food is loaded with fat and sodium.

    But don’t forgo this tasty and convenient meal option altogether. “The right toppings can transform this fattening grease bomb into a healthy meal,” says dietician Keri Gans, author of The Small Change Diet.

    “When making a pizza, use plenty of tomato-based sauce (you can add chilli, basil or chives for more flavour) and veggies,” suggests WH weight-loss advisor Elienne Horwitz. “Then lightly sprinkle mozzarella or feta over it.” Top a shop-bought wholewheat crust or cheeseless build-your-own takeaway with one of these waist-cinching combos

    Parma ham and goat’s cheese pizza

    Hold the sausage. “Parma ham is much leaner and provides the same meaty satisfaction without all the kilojoules or grease,” says Gans. Trade mozzarella for goat’s cheese or feta and you’ll get a mouthful of creamy goodness and 11 percent fewer kilojoules.

    Make It

    Layer one slice ready-made pizza base with half a cup diced tomato and half a cup chopped rocket. Top with 14g thinly sliced Parma ham. Sprinkle with one tablespoon crumbled goat’s cheese or feta and a pinch of freshly ground black pepper. Drizzle with one teaspoon extra virgin olive oil and bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 254kJ, 26g fat (5g sat), 700mg sodium, 30g carbs, 15g fibre, 13g protein

    Ricotta-pear pizza

    If you like your slice on the sweet side, there’s another option besides Hawaiian-style (that’s pineapple and ham for the uninitiated). Try some non-fat ricotta sweetened with orange marmalade, a touch of honey and slices of fibre-filled pear for a healthy meal that tastes like it could be dessert.

    Make It

    Spread two teaspoons orange marmalade over one slice ready-made pizza base. Top with a quarter cup non-fat ricotta and spread well to cover. Top with a third of a thinly sliced Bosc pear. Drizzle with one teaspoon honey and bake in a 190°C oven for five to seven minutes, or until warmed through.

    Per slice: 1 254kJ, 5g fat (1g sat), 310mg sodium, 54g carbs, 6g fibre, 10g protein

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

    Greek pizza

    “Feta on pizza is a really smart choice,” says Gans. “You only need a little to get a lot of flavour, which results in a huge kilojoule saving.” Then there’s a generous serving of veggies, including roasted red peppers and rosa tomatoes, which dish up more than 40 percent of your daily vitamin C.

    Make It

    Top one slice ready-made pizza base with two tablespoons drained roasted red peppers, five halved rosa tomatoes, five halved pitted kalamata olives and one teaspoon feta-cheese crumbles. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 090kJ, 12g fat (3g sat), 710mg sodium, 32g carbs, 6g fibre, 8g protein

    Image by Freepik

    Barbecue chicken pizza

    You don’t have to weigh down your slice with chorizo or extra cheese to score a hearty serving of satiating protein. A reduced-fat hard cheese such as Slimmer’s Choice Cheddar, Gouda or mozzarella (around 13 percent less fat than regular cheese) and skinless white meat chicken with a coating of tangy barbecue sauce keeps you satisfied – so you won’t be tempted to polish off the rest of the pizza by yourself.

    Make It

    Toss a third of a cup cubed grilled chicken breasts and two tablespoons diced red onion with one tablespoon barbecue sauce. Spread evenly over one slice ready-made pizza base. Sprinkle with one teaspoon grated reduced-fat cheese. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 212kJ, 9g fat (2g sat), 500mg sodium, 32g carbs, 4g fibre, 22g protein

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

    Cheesy fennel and courgette pizza

    Fennel is one of the ingredients that give Italian sausage its distinctive taste. Sprinkle it, fresh or dried, onto your pizza and you’ll get the flavour you crave minus all that unwanted fat and bloat-inducing sodium.

    Make It

    Sauté half a cup diced fennel, three-quarters of a cup grated courgette and a pinch of chilli flakes with one teaspoon olive oil in a small pot over medium heat for five minutes, or until fennel softens. Spread over one slice ready-made pizza base. Sprinkle with two tablespoons reduced-fat grated mozzarella cheese melts. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 090kJ, 12g fat (3g sat), 370mg sodium, 32g carbs, 6g fibre, 11g protein

    Spinach salad pizza

    You could order a side salad with your pizza – or you can just pile your greens on top instead. This combo features crumbled goat’s cheese, which adds a big kick of robust flavour for a fraction of the fat you’d get from a standard mozzarella-loaded piece. And best of all, there’s zero cooking required.

    Make It

    Toss one cup baby spinach with half a cup sliced red grapes, one teaspoon pine nuts, one tablespoon crumbled goat’s cheese and one tablespoon light balsamic vinaigrette. Top one slice ready-made pizza base with the salad.

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

    Pro Tips

    Next time you eat out, try one of these kilojoule-shaving tricks, courtesy of WH weight-loss expert Elienne Horwitz

    Ask for your pizza to be made with half the usual amount of cheese – or even better, order a cheeseless pizza and top with a cheese that contains less fat, like feta.

    Opt for a thin crust over the regular kind – this simple trick can reduce your carbs from two servings per slice to one.

    Order a cheeseless pizza and sprinkle your slice with one tablespoon of grated Parmesan cheese.

    Shrink your portion by sharing a pizza with a friend and ordering a side salad to bulk up the meal – eat the salad first so it fills you before you tuck into the pizza.

    Bulk up your toppings with veggies like broccoli, asparagus, artichoke, cauliflower, spinach, peppers, tomatoes, sun-dried tomatoes, aubergine, mushrooms and onions as they contain micronutrients and will fill you up. More

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

    Is there anything more satisfying than avocado toast? These 11 variations—crafted by the Rodale Test Kitchen—will tantalise your tastebuds while packing in plenty of nutrients (avocados are a great source of healthy monounsaturated fats). Whether you’re craving something salty or sweet, there’s an option that’ll please every palate.

    1. Cucumber-Dill

    Top a slice of multigrain grain toast with 1/4 of an avocado, sliced, 1/4 cup cucumber slices and 1 Tbsp fresh chopped dill. Serves 1.

    Nutrition information (per serving): 257 calories, 5g protein, 21g carbs, 7g fibre, 4g sugar, 12g fat, 1.5g sat fat, 156mg sodium

    2. Elvis

    Spread 1/4 of an avocado on top of a slice of multigrain toast, top with 1/4 cup sliced banana and 1 Tbsp crushed peanuts. Serves 1.

    Nutrition Information (per serving): 257 calories, 8g protein, 30g carbs, 8g fibre, 7g sugar, 14g fat, 2g sat fat, 154mg sodium

    3. Strawberry-Mint

    Spread 1/4 of an avocado on top of a slice of multigrain toast, then top with 2 sliced strawberries and a few thinly sliced mint leaves. Serves 1.

    Nutrition Information (per serving): 170 calories, 5g protein, 21g carbs, 7g fibre, 3g sugar, 9g fat, 1g sat fat, 154mg sodium

    READ MORE: You Can Whip Up These High-Protein Bagels For Half The Calories Fast

    4. Everything Bagel

    Slather a piece of multigrain toast with 2 Tbsp cream cheese, then top with 1/4 cup cubed avocado and sprinkle with 1/2 tsp each poppy seeds and toasted sesame seeds. Serves 1.

    Nutrition Information (per serving): 287 calories, 7g protein, 21g carbs, 7g fibre, 3g sugar, 21g fat, 7g sat fat, 247mg sodium

    5. Lox & Eggs

    Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 1 sliced hard-boiled egg and 28g flaked smoked salmon. Serves 1.

    Nutrition Information (per serving): 334 calories kilojoules, 29g protein, 19g carbs, 5g fibre, 3g sugar, 17g fat, 3.5g sat fat, 239mg sodium

    6. Nicoise Salad

    Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 1/2 a can of drained tuna in water, flaked. Sprinkle with 1 tsp drained capers and the juice from 1/4 lemon. Serves 1.

    Nutrition Information (per serving): 223 calories, 18g protein, 19g carbs, 5g fibre, 2g sugar,9 g fat, 1g sat fat, 446mg sodium

    READ MORE: These Flax Energy Bites Will Keep You Fuelled Until Your Next Meal

    7. Bruschetta

    Top 1 slice multigrain toast with 1/4 cup diced tomato, 1 Tbsp diced red onion and 1/4 avocado, diced. Drizzle with 2 tsp balsamic vinegar. Serves 1.

    Nutrition Information (per serving): 168 calories, 5g protein, 22g carbs, 6g fibre, 5g sugar, 7g fat, 0.5g sat fat, 158mg sodium

    8. Pomegranate-Almond

    Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 1 Tbsp sliced toasted almonds and 1 Tbsp pomegranate seeds. Serves 1.

    Nutrition Information (per serving): 189 calories, 6g protein, 21g carbs, 6g fibre, 4g sugar, 10g fat, 1g sat fat, 153mg sodium

    9. Goat Cheese-Pecan

    Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 14g crumbled goat cheese and 1 Tbsp chopped toasted pecans. Serves 1.

    Nutrition Information (per serving): 231 calories, 8g protein, 19g carbs, 6g fibre, 3g sugar, 15g fat, 3g sat fat, 205mg sodium

    READ MORE: You Won’t Even Miss The Chicken In This Chickpea Salad Sandwich

    10. Apple Crisp

    Shingle slices from 1/4 red apple and 1/4 avocado over 1 slice multigrain toast. Drizzle with 2 tsp honey and sprinkle with pinch of cinnamon. Serves 1.

    Nutrition Information (per serving): 213 calories, 5g protein, 36g carbs, 6g fibre, 18g sugar, 7g fat, 0.5g sat fat, 154mg sodium

    11. Breakfast “Sandwich”

    Top a slice of multigrain toast with 1/4 of an avocado, sliced. Add a slice of bacon and a fried egg. Drizzle with 1 tsp of sriracha (or more to taste). Serves 1.

    Nutrition Information (per serving): 292 calories, 17g protein, 21g carbs, 6g fibre, 4g sugar, 16g fat, 3.5g sat fat, 582mg sodium

    READ MORE: Avocado Is One Of The Most Versatile Fruits You Can Cook With

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

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    The 2 Best Office Lunches You Can Prepare Ahead Of Time

    Working towards financial year-end deadlines and lacking lunch inspiration? Try these three delicious, nutritious, easy-to-pack meals.

    Bowl Them Over

    If you’d rather eat takeaways than brave the mystery splatters inside the shared office microwave, this hearty, best-served-cold bowl is your answer. Toss with dressing the night before and the flavours should achieve perfection just in time for your afternoon meal.

    Serves 1: Per serving: 1 504kJ, 7g fat (1g sat), 50g carbs, 490mg sodium, 3g fibre, 23g protein

    Asian-Style Salad Bowl

    Calories 359 kcal

    1 cup shredded Chinese cabbage1 tsp extra-virgin olive oil1 cup cooked rice noodles85g cooked chicken breast2 tsp low-sodium soy saucePinch chilli flakesToasted sesame seeds1 squeeze lime juice1 tbsp finely chopped spring onions
    Sauté cabbage in olive oil over medium heat for one minute and set aside.Top rice noodles with chicken. Add in the cabbage and the rest of the ingredients. Toss to combine and refrigerate overnight.

    Mepal Bento Lunch Box Large Nordic White

    Bento boxes are all the rage at the moment and what could be a cooler way to pack your new lunches than with this stylish choice from Mepal? Plus, if you’re snacking on a few extra fruits or eggs, just pop them into the separate containers.

    Glass container with bamboo lid & spoon

    These glass jars make for a fantastic storage fix for your Asian-inspired salad. Whether you’re in a hurry between meetings and opting for jar-eating convenience or taking a leisurely break, simply flip it into a bowl and indulge!

    Carb Free Lunch

    Collard greens, flat-leaf kale and chard all make for great carb-free tortillas. Remove their stiff backbones and they become pliable, while still holding up to travel (no tearing or sogginess). Add flavour by filling them with crumbly cheeses mixed with crisp vegetables and bright herbs.

    Serves 1: Per serving: 1 212kJ, 17g fat (6g sat), 14g carbs, 510mg sodium, 4g fibre, 21g protein

    Carb-Free Kale Wrap

    Servings 1Calories 289 kcal

    2 large kale leaves or collard green leaves4 tbsp hummus2 hard-boiled eggs, sliced2 tbsp grated carrots1 radish, finely sliced2 tbsp chopped roasted red peppers2 tsp finely chopped Italian parsley2 tsp crumbled feta
    With a paring knife, shave the thick spine from the two leaves, being careful not to cut into the leaves.Flip the leaves over and spread hummus on each “wrap”.Divide the rest of the ingredients among the two wraps, then fold them like burritos.

    Try these 3 high-protein breakfast recipes every active girl needs in her life. Plus: 20 of the best healthy snacks for weight loss. More

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    This Salmon Sandwich Is The Health-Boosting Desk Lunch You Need

    This salmon sandwich, which channels the Swedish way of eating, is here to boost your desk lunch – and your health. Fact: Sweden boasts low obesity and high life expectancy, which has a lot to do with lifestyle. They eat a lot of this type of salmon, a cured version called gravlax. And it’s got a ton of benefits: it’s rich in omega-3 fatty acids, protein and B vitamins and contains naturally healthy bacteria that fuel your immunity.

    Here’s a salmon sandwich to ensure you eat like a Swede and reap the benefits. Prepare all these, then layer on rye bread – or whichever loaf you fancy. You’ll be making the salmon, a cucumber salad and a mustard sauce. Layer them all on your loaf of choice and enjoy over and over again.

    Salmon Gravlax

    You’ll need to cure the salmon before placing it on your chosen bread. These easy steps take you there.

    Prep Time 2 days d

    Course Lunch, Main Course, Side DishCuisine French, Healthy, Sandwich

    Servings 8Calories 99 kcal

    400 g Norwegian salmon, deboned, skin on1 tbsp rock salt heaped1 tbsp sugar heaped0.5 lemon, zested0.5 tsp peppercorns white or black1 tbsp dill finely chopped
    Spread clingfilm on a work surface and place one piece of salmon on it, skin-side down.Spread the salt mixture (rest of the ingredients) on top and cover with the second piece of fish, skin-side up.Wrap tightly, place on a baking sheet, cover with foil and top with another baking sheet.Place tins on top to weigh it down and refrigerate for two days, turning every 12 hours. To serve, gently rinse off the salt mixture with water, pat the salmon dry with paper towel and slice it wafer thin. Arrange on thin slices of rye bread and top with cucumber salad.

    Keyword Easy Meals, fish, Salmon, Sandwich

    READ MORE: You Won’t Even Miss The Chicken In This Chickpea Salad Sandwich

    Cucumber salad

    Pair this delicious cucumber salad with your salmon on your ‘wich.

    Prep Time 15 minutes minsResting Time 30 minutes mins

    Course Appetizer, Salad, Side DishCuisine Healthy

    ½ English CucumberSalt2 tbsp White wine vinegar2 tbsp Water½ tsp sugarBlack pepper freshly ground1 tbsp dill finely chopped
    Slice the cucumber wafer-thin, spread out in a colander, sprinkle with salt and leave for 30 minutes.Rinse and drain.Add the remaining ingredients to the cucumber and toss well.

    Keyword cucumber salad

    READ MORE: 6 Health Benefits Of Kombucha You Should Know About, According To Dieticians

    Mustard Sauce

    This zingy mustard sauce complements the salty fish perfectly and you’ll want to use it in other dishes, too.

    Cook Time 20 minutes mins

    Course Side DishCuisine Healthy, Sandwich

    1 tbsp English mustard1 tbsp Lemon juice½ tsp White wine vinegar1 tbsp sugar¼ to ⅓ cup cream
    Add all the ingredients except the cream to the pot, heat over medium heat and stir to dissolve the sugar.Add the cream, bring to a simmer and cook until slightly reduced and thickened.

    Keyword mustard, sauce More

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    You Won’t Even Miss The Chicken In This Chickpea Salad Sandwich

    Not only is this chickpea salad sandwich packed with protein and heart-healthy nutrients, it’s so delicious you won’t even notice that it’s not chicken. Chickpeas make the perfect chicken sub because they’re chock-a-block with minerals and nutrients that’ll keep your nervous system in shape. Plus, they have vitamins A, E and C to ward off colds and flu and keep your nails, eyes and skin glowing.

    READ MORE: 12 Of The Best Vegan Protein Powders You Can Buy Right Now

    Per serving: 472 cal, 12 g fat (2 g sat), 23 g protein, 905 mg sodium, 70 g carb, 11.5 g sugar (0 g added sugars), 16 g fibre

    Meal-Prep This Chickpea Salad Sandwich

    Chickpea Salad Sandwich

    Not only is this chickpea salad sandwich packed with protein and heart-healthy nutrients, it’s so delicious you won’t even notice that it’s not chicken.

    Course LunchCuisine Vegetarian

    Servings 4Calories 472 kcal

    2 tbsp fresh lemon juice2 tbsp mayonnaise1 tbsp low-sodium soy sauce1 tbsp nutritional yeast2 cans chickpeas, rinsed2 stalks celery, thinly sliced1 scallion, sliced¼ cup pickled cucumber (about 7), finely chopped½ cup parsley, chopped8 slices whole-grain bread4 eaves green leaf lettuce1 Cucumber or 1/2 seedless cucumber, peeled into ribbons1 cup sprouts
    In a large bowl, whisk together lemon juice, mayonnaise, soy sauce and nutritional yeast. Add chickpeas and mash, leaving some larger chunks. Fold in celery, scallion, cornichons and parsley.Assemble sandwiches with bread, lettuce, chickpea mixture, cucumber and sprouts.

    Keyword Lunch

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

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

    It can be done…

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

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

    The problem: our fave fast food is loaded with fat and sodium. But you don’t have to forgo this tasty and convenient meal option altogether.

    “The right toppings can transform this fattening grease bomb into a healthy meal,” says dietician Keri Gans, author of The Small Change Diet. “When making a pizza, use plenty of tomato-based sauce (you can add chilli, basil or chives for more flavour) and veggies,” suggests WH weight-loss advisor Elienne Horwitz. “Then lightly sprinkle mozzarella or feta over it.” Top a shop-bought wholewheat crust or cheeseless build-your-own takeaway with one of these combos.

    1. Barbecue Chicken Pizza

    You don’t have to weigh down your slice with chorizo or extra cheese to score a hearty serving of satiating protein. A reduced-fat hard cheese such as Slimmer’s Choice Cheddar, Gouda or mozzarella (around 13 percent less fat than regular cheese) and skinless white meat chicken with a coating of tangy barbecue sauce keeps you satisfied – so you won’t be tempted to polish off the rest of the pizza by yourself.

    Make it: Toss a third of a cup cubed grilled chicken breasts and two tablespoons diced red onion with one tablespoon barbecue sauce. Spread evenly over one slice ready-made pizza base. Sprinkle with one teaspoon grated reduced-fat cheese. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 212kJ, 9g fat (2g sat), 500mg sodium, 32g carbs, 4g fibre, 22g protein

    2. Ricotta-pear Pizza

    If you like your slice on the sweet side, there’s another option besides Hawaiian style (that’s pineapple and ham for the uninitiated). Try some low-fat ricotta sweetened with a touch of honey and slices of fibre-filled pear for a healthy meal that tastes like it could be dessert.

    Make it: Spread two teaspoons orange marmalade over one slice ready-made pizza base. Top with a quarter cup ricotta and spread well to cover. Top with a third of a thinly sliced Bosc pear. Drizzle with one teaspoon honey and bake in a 190°C oven for five to seven minutes, or until warmed through.

    Per slice: 1 254kJ, 5g fat (1g sat), 310mg sodium, 54g carbs, 6g fibre, 10g protein

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

    3. Parma Ham And Goat’s Cheese

    Hold the sausage. “Parma ham is much leaner and provides the same meaty satisfaction without all the kilojoules or grease,” says Gans. Trade mozzarella for goat’s cheese or feta and you’ll get a mouthful of creamy goodness and 11 percent fewer kilojoules.

    Make it: Layer one slice ready-made pizza base with half a cup diced tomato and half a cup chopped rocket. Top with 14g thinly-sliced Parma ham. Sprinkle with one tablespoon crumbled goat’s cheese or feta and a pinch of freshly ground black pepper. Drizzle with one teaspoon extra-virgin olive oil and bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 254kJ, 26g fat (5g sat), 700mg sodium, 30g carbs, 15g fibre, 13g protein

    4. Greek Pizza

    “Feta on pizza is a really smart choice,” says Gans. “You only need a little to get a lot of flavour, which results in a huge kilojoule saving.” Then there’s a generous serving of veggies, including roasted red peppers and up more than 40 percent of your daily vitamin C.

    Make it: Top one slice ready-made pizza base with two tablespoons drained roasted red peppers, five halved rosa tomatoes, five halved and pitted kalamata olives and one teaspoon feta crumbles. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 090kJ, 12g fat (3g sat), 710mg sodium, 32g carbs, 6g fibre, 8g protein

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

    5. Spinach Salad Pizza

    You could order a side salad with your pizza – or you can just pile your greens on top instead. This combo features crumbled goat’s cheese, which adds a big kick of robust flavour for a fraction of the fat you’d get from a standard mozzarella-loaded piece. And best of all, there’s zero cooking required.

    Make it: Toss one cup baby spinach with half a cup sliced red grapes, one teaspoon toasted pine nuts, one tablespoon crumbled goat’s cheese and one tablespoon light balsamic vinaigrette. Top one slice of a ready-made pizza base with the salad.

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

    6. Cheesy Fennel

    and courgette pizza Fennel is one of the ingredients that give Italian sausage its very distinctive taste. Sprinkle it, fresh or dried, onto your pizza and you’ll get the flavour you crave minus all that unwanted fat and bloat-inducing sodium.

    Make it: Sauté half a cup diced fennel, three-quarters of a cup grated courgette and a pinch of chilli flakes with one teaspoon olive oil in a small pot over medium heat for five minutes, or until fennel softens. Spread over one slice ready-made pizza base. Sprinkle with two tablespoons reduced-fat grated mozzarella cheese. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 090kJ, 12g fat (3g sat), 370mg sodium, 32g carbs, 6g fibre, 11g protein

    Try this easy beetroot chocolate cake for dessert. More

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    3 Comforting Soups That’ll Boost Your Immune System

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

    Soup stars

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

    Smeg Hand Blender

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

    Haden Jug Blender

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

    Kambrook Smartlife Soup Maker

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

    Comforting soups that boost immunity

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

    Cauliflower

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

    Spinach

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

    Butternut

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

    Cauli Soup

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

    Prep Time 5 minutes minsCook Time 40 minutes mins

    Course SoupCuisine Healthy

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

    Keyword Cauliflower soup

    Spinach and broccoli soup

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

    Prep Time 5 minutes minsCook Time 35 minutes mins

    Course SoupCuisine Healthy

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

    Keyword miso soup, spinach and broccoli soup

    Spicy butternut soup

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

    Prep Time 10 minutes minsCook Time 1 hour hr

    Course SoupCuisine Healthy

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

    Keyword butternut soup, healthy soup, miso soup More

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

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

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

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

    What To Do Instead Of Spending Hours In The Kitchen Tonight

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

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

    Tinned Tuna Nicoise Salad Recipe

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

    Prep Time 10 minsCook Time 7 mins

    Course SaladCuisine French

    Servings 4 people

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

    Keyword fish, healthy, salad

    Kelleigh Korevaar

    Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More