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    Coconut Flour Pizza Base (Low Carbs, Gluten-Free)

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    Gather here gluten-intolerant huns! There’s one more way to enjoy pizza without worrying about the havoc gluten wreaks in your digestive system. Coconut is such a multi-purpose ingredient: we drink the water, add flakes to our granola and cook with the oil. The flour is just as versatile and easy to use. Case in point: this delicious pizza base! Besides being gluten-free, it’s also packed with fibre and rich in protein, with additional benefits such as improved digestion and stable blood sugar levels. Apron on, let’s bake away!READ MORE: Experts Explain If You Should Actually Eat Carbs At NightLet’s Make This Delish Gluten-Free Pizza

    Coconut Flour Crust Pizza

    Amy Hopkins

    The benefits of using coconut flour to make a traditional pizza pie? Besides being gluten-free, you’ll get an extra dose of fibre and protein in every bit.

    Course LunchCuisine Italian

    Servings 4

    1 Mixing BowlBaking Paper1 Baking tray
    Pizza Base80 g Coconut flour1 Tbsp Mixed herbsPinch of saltBlack pepper3 Free-range eggs2 Tbsp Coconut creamPizza Toppings½  Red onion chopped1 Clove garlic1 Tbsp Coconut oil200 g Cherry tomatoes sliced35 g Mushrooms60 g Hard goat’s cheeseLemon zestParsley
     Preheat the oven to 180°C. Combine the coconut flour, herbs, salt and pepper. In a separate bowl, beat the eggs until fluffy. Mix the eggs into the flour mix, then mix in the cream.Line a tray with baking paper and grease the paper. Place the dough on the tray and, using your fingers, push towards the edges to make a round shape. It should be just less than five-millimetres thick. Bake for 15 minutes.While baking, sauté the red onion and garlic in the oil over a medium heat for two minutes. Add three tablespoons water and continue to sauté until it’s absorbed. Add the tomatoes and 60ml water; reduce for about 15 minutes, stirring occasionally.Remove the pizza base from the oven, spoon the sauce all over, then add the mushrooms and cheese and bake for a further five minutes.Serve with parsley, lemon zest and extra black pepper.

    Keyword pizza

    More Ways To Enjoy Pizza This Week: More

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      in diet and nutrition

      6 Delicious Winter Soup Recipes – Plus Sides!

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      Temperatures are dropping, socks are getting thicker and you’re suddenly finding you need an extra blanket on your bed at night. Winter is here, and it brings with it more time snuggled up indoors, endless cups of tea and, of course, bowls of steaming soup. There’s no better side for soup than fresh bread, so here’s a round-up of six super winter soup recipes and sides to go with them.

      Note: Stick to low-GI wholewheat bread whenever possible, or leave it out completely. These soups are filling enough to go without the side!

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

      Want More Winter Soup Recipes? We’ve Just Launched The Ultimate Soup Cookbook!

      In this book, you’ll find light broths, bold bisques and scrumptious stews so satisfying, you’ll be craving them all year long. It’s time to simmer, stir and slurp your way to better meals with:

      45 Easy, Healthy Homemade Soup Recipes

      Energy Boosting Foods

      The Best Blenders That Do It All

      Ingredients That’ll Help Curb Cravings

      6 Winter Soup Recipes That’ll Warm You Up, Stat!

      1. Cheeky Broccoli And Cheese Soup

      Broccoli and cheese are a heavenly match, and this is a good way to disguise healthy green vegetables if your family members aren’t mad about them.

      Broccoli And Cheese Soup

      Broccoli and cheese are a heavenly match, and this is a good way to disguise healthy green vegetables if your family members aren’t mad about them.

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course SoupCuisine American

      ½ OnionOlive Oil2 Cups Broccoli1 Litre Chicken or vegetable stock1 Tin Evaporated milk1 Cup Cheddar cheese, gratedFor The SideButter, softenedLemon zest, gratedLow-GI brown bread, toasted
      Fry the onion in a little oil until soft. Add broccoli, stock and evaporated milk. Boil until the broccoli is soft.Add cheddar cheese. Blend until smooth.For the side: Mix softened butter with grated lemon zest, then spread onto toasted low-GI brown bread. Serve with the broccoli soup and enjoy.

      Keyword Healthy Recipes, soup

      READ MORE: Make This Cold-Fighting Lettuce, Fennel & Pea Soup If You’re Feeling Under The Weather

      2. Smoky Bacon And Bean Soup

      The best thing about this soup is that you can make it with items from your kitchen cupboard or freezer.

      Smoky Bacon And Bean Soup

      The best thing about this soup is that you can make it with items from your kitchen cupboard or freezer.

      Prep Time 5 minutes minsCook Time 10 minutes mins

      Course SoupCuisine Spanish

      Few Rashers Bacon, chopped 1 Tin Italian tomato and onion mix1 Tin Butter beansFor The SideSoft butter1 Clove Garlic, choppedDried herbsLow-GI white bread
      Fry a few rashers of chopped bacon until crispy. Add tomato and onion mix and butter beans.For the side: Make herbed garlic butter by mixing together butter, garlic and dried herbs. Spread this mixture onto slices of low-GI white bread then grill until crispy and golden.Dunk the garlic bread into the soup for a hearty meal that’ll warm anyone up from the inside.

      Keyword bacon, dinner, Easy Meals, soup

      3. Tummy-Filling Sweetcorn & Chicken Soup

      This soup is a great way to use up leftover roast chicken pieces.

      Cosy Chicken & Corn Chowder Soup

      Cosy up with a hearty bowl of this chicken and corn chowder. This soup is a great way to use up leftover roast chicken pieces.

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course SoupCuisine American

      2 Potatoes, chopped1 OnionButter1 Tin Creamed sweetcorn1 Tin Whole kernel corn, drained1 Can Cream of chicken soupDash MilkLeftover chicken, chopped into small piecesFor The SideLow-GI brown bread, toastedParmesan, grated
      Fry the potatoes and onion in butter, then add sweetcorn and corn. Add chicken soup, a dash of milk and leftover chicken.For the side: While the soup bubbles away, toast a few slices of low-GI brown bread, top with Parmesan and grill until the cheese has melted into the bread. Serve the soup when the potatoes are completely soft, with a healthy portion of Parmesan toast.

      Keyword chicken, Easy Meals, Healthy Recipes, soup

      READ MORE: Give Your Salad A Winter Makeover With This Butternut And Beetroot Recipe

      4. Hearty Veggie Noodle Soup

      If you have odds and ends of vegetables in your fridge, you can whip up this soup for almost nothing.

      Hearty Vegetable Noodle Soup

      If you have odds and ends of vegetables in your fridge, you can whip up this soup for almost nothing.

      Prep Time 5 minutes minsCook Time 20 minutes mins

      Course SoupCuisine Vegetarian

      1 OnionOil3 Carrots, chopped2 Stalks Celery, chopped2 Zucchinis, chopped2 Tbsp Tomato paste2 Cups Vegetable stock2 Cups Short pasta (macaroni, penne, fusilli or shells)For The SideBreadOlive oilSalt
      Fry one onion in a little oil, then add carrots, celery and zucchini.Add tomato paste and stock to the mixture. Bring to the boil, then add short pasta (macaroni, penne, fusilli or shells) and cook until the pasta is al dente.For The Side: To serve with the soup, make homemade croutons by cutting bread into cubes. Sprinkle with olive oil and salt, then roast in the oven until crispy. Sprinkle the homemade croutons into noodle soup just before serving – scrumptious.

      Keyword dinner, Easy Meals, soup, vegetarian

      5. Creamy Mushroom Soup

      This soup couldn’t be simpler and it works for a laid-back dinner party starter.

      Creamy Mushroom Soup

      This soup couldn’t be simpler and it works for a laid-back dinner party starter.

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course SoupCuisine Vegetarian

      2 Punnets Mushrooms, sliced1 Onion, chopped3 Cloves Garlic, choppedButter2 Cups Fresh cream1 Cup Vegetable or chicken stockDollop Sour cream (optional), for servingFor The SideBreadOlive oilBrown onion soup powder
      Fry mushrooms, onion and garlic in melted butter until all the mushrooms are brown and tender.Add fresh cream and stock, simmer for five minutes, then turn off the heat.For The Side: Cut slices of bread into “soldiers”, drizzle with olive oil and sprinkle with brown onion soup powder, then bake until completely crispy. The brown onion soup gives them a salty, savoury flavour.Serve bread with the hot mushroom soup and top with sour cream, if you have some.

      Keyword 15-Minute Recipes, dinner, Easy Meals, vegetarian

      READ MORE: 15-Minute One-Pan Chicken With Green Beans In Tomato Sauce

      6. Meaty Lasagne Soup

      If your family loves lasagne, they’ll adore this twist on the classic pasta dish.

      Meaty Lasagne Soup

      If your family loves lasagne, they’ll adore this twist on the classic pasta dish.

      Prep Time 5 minutes minsCook Time 25 minutes mins

      Course SoupCuisine Italian

      1 Onion, chopped2 Carrots, chopped500 Grams Mince2 Tins Chopped tomatoes2 Cups Beef stock1 Cup Elbow macaroni or lasagne sheets, broken upFor The Side3 Slices BreadOlive oilDried herbs
      Fry onion and carrot until golden brown, then add the mince until browned.Add tomatoes and simmer.Add beef stock and elbow macaroni (or broken lasagne sheets). Cook until the pasta is soft.For The Side: Toast bread, then whizz in a blender until a chunky crumb is formed. Fry the crumbs in olive oil with dried herbs, until crispy. Use these crunchy breadcrumbs to top the lasagne soup.

      Keyword beef, dinner, Easy Meals, Healthy Recipes, soup More

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      in diet and nutrition

      Give Your Salad A Winter Makeover With This Butternut And Beetroot Recipe

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      Who says salads are only for summer? Loaded with roasted butternut and beetroot, toasted almonds, basil and a sprinkling of feta (optional), this salad will keep you happy and warm throughout the chilly months — and when summer swings around again, you can simply let the roasted veggies and nuts cool down before serving the salad.

      Serve the salad as a main or as a side depending on your mood — it’s the perfect salad for a braai or Sunday roast, but you can just as easily serve it as a main meal.

      Health Benefits:

      Immune Support: The vitamins and antioxidants in butternut squash and beetroot help support a healthy immune system, especially during the winter months when colds and flu are more common.

      Heart Health: The fibre, healthy fats and antioxidants in almonds, beetroot and olive oil contribute to heart health by reducing cholesterol levels and inflammation and improving blood vessel function.

      Let’s make this warm hearty winter salad:

      Warm Winter Salad

      Loaded with roasted butternut and beetroot, toasted almonds and a sprinkling of feta, this salad will keep you happy and warm throughout the chilly months.

      Prep Time 15 minutes minsCook Time 45 minutes minsTotal Time 1 hour hr

      Course Salad, Side DishCuisine Vegetarian

      Servings 4 servingsCalories 342 kcal

      500g butternut, chopped400g beetroot, choppedGood-quality olive oilSalt and freshly ground black pepper100g almonds, choppedLettuce, roughly tornBalsamic vinegar1 wheel feta optionalA few basil leaves, roughly chopped
      Preheat the oven to 200˚C. Place the butternut and beetroot on an oven tray, drizzle with olive oil and sprinkle with salt and black pepper. Place in the oven and roast until tender and very slightly charred on the edges.While the veggies are roasting, add the chopped almonds to a dry pan on a medium-high heat and toast until warmed through and browned. Remove from the pan and set aside.Arrange the lettuce leaves on a serving platter. Remove the veggies from the oven and scatter them over the lettuce leaves. Sprinkle over the toasted almonds and dress with olive oil and balsamic vinegar. Season with salt and pepper, to taste. If you are using feta, crumble it over the salad. To finish, sprinkle over the chopped basil leaves.

      Keyword salad

      Looking for more easy winter meals? Try this One-Pan Chicken With Green Beans In Tomato Sauce recipe, this Lettuce, Fennel & Pea Soup recipe or these Quick Air Fryer Delights. More

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      in diet and nutrition

      Braaied Cowboy Steak With Green Salad Is The Easy, Flavoursome Recipe You’ve Been Looking For

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      As the temperature decreases, your craving for comforting, heart meals seems to only increase. And sometimes you just feel like a juicy steak. This cowboy steak recipe with satisfy all your cravings and makes a great meal prep lunch option if you’re just cooking for one.

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

      What Is A Cowboy Steak?

      Getty Images

      Côte de Bœuf, Cowboy Steak, Rib steak, Ribeye or Wingrib cut… There are many names for this delicious cut of meat. According to The Fat Butcher, Côte de Bœuf translates to “cut of beef” or “cut of the cow”. It is also arguably one of the most flavoursome cuts you can get.

      “It boasts intense marbling and is also the closest muscle to the heart of the cow. This means that it enjoys a consistent supply of oxygenated blood, allowing for rich flavour at the right maturation. The Ribeye is cut from the rib section of the cow, located between the front quarters and the midriff of the animal,” says The Fat Butcher.

      READ MORE: 5 Quick And Easy Air Fryer Recipes

      Braaied Cowboy Steak Recipe With Green Salad

      “A grass-fed côte de boeuf (rib steak with bone attached, also called a “cowboy steak”) has the perfect ratio of fat to meat, which makes it ideal for braaiing,” says Jackie Cameron, chef and owner of Jackie Cameron School of Food & Wine.

      Braaied Cowboy Steak With Green Salad

      Jackie Cameron

      A grass-fed côte de boeuf (rib steak with bone attached, also called a “cowboy steak”) has the perfect ratio of fat to meat, which makes it ideal for braaiing. This recipe will be a firm load shedding favourite. Per 402g serving: 2 633kJ, 37g fat (17g sat), 2g carbs, 370mg sodium, 1g fibre, 67g protein

      Prep Time 10 minutes minsCook Time 20 minutes mins

      Course Main Course, SaladCuisine French, South African

      Servings 4 peopleCalories 630 kcal

      2x 650 gram Côte de boeufSalt and pepper50 grams Salted butter1-2 Tbsp Lemon juice, freshly squeezed1 cup Canola oil20 Sage leaves1 Tbsp 1 tbsp capers4 handfuls Salad leaves
      Braai steaks for about 10 minutes, turning every two minutes, until medium-rare. Remove steaks, season and allow to rest for seven minutes while you make the salad.Add the butter to a cold pan and bring it up to medium heat. Cook until the colour is slightly brown and it starts to give off salty, nutty aromas. Add lemon juice immediately, then move the pan off the heat. Season and allow butter to cool, without getting cold.Heat oil in a pot over medium heat and add the sage leaves. When the leaves are a vibrant bright green and have stopped sizzling they are ready to be removed. Drain on paper towel.Fry the capers in the sage oil over a medium-low heat until there are no more little bubbles forming around them − this means all the moisture has been released and they will stay crisp. Blot on paper towel.Place the salad leaves in a bowl and toss with the lemon-butter dressing; sprinkle over the sage leaves and capers. Slice the steak and divide among four plates, with the salad and serve.

      Keyword beef, braai, comfort food, dinner, Easy Meals, Healthy Recipes, high-protein, low-carb, Steak More

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      in diet and nutrition

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

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      Listen, we love pulled jackfruit and shredded chicken as much as the next person, but we all know pulled pork is the real deal. It takes so well to flavour and is sticky, sweet and succulent. That’s why we’re sharing this pulled pork tortilla recipe from Ilse van Der Merwe’s cookbook Simply Seasonal.

      It works great as a meal for friends (it makes at least 6 servings), or you can meal prep it for the week ahead. “I always double the recipe for the rub, meat and sauce, because pulled pork freezes exceptionally well and is a fabulous quick-fix filler for rolls, sandwiches etc,” says van der Merwe.

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

      And the best part is you don’t need to be a braai master to master this meat. No smoker? This tender and sticky recipe is adapted so that anyone can make it in a regular oven (using a good quality cast-iron pot).

      It is intended to be deliciously messy, so embrace this pulled pork tortilla recipe, eat with your hands and lick your fingers.

      Oven-Braised BBQ Pulled Pork Tortilla Recipe

      Ingredients

      Barbecue Rub

      30ml Soft brown sugar

      15ml Salt

      15ml Smoked paprika

      5ml Ground cumin

      2.5ml Ground black pepper

      Pork & Barbecue Sauce (recipe can easily be doubled)

      2kg Boneless pork shoulder, cut into 5–6 large chunks

      45ml Olive oil

      1 Bottle lager beer (or apple cider)

      125ml Tomato sauce

      45ml Apple cider vinegar

      45ml Dijon mustard

      10ml Brown sugar

      15ml Worcestershire sauce

      15ml soy sauce

      2 Cloves garlic, finely grated

      8–12 Toasted flour or corn tortillas

      To Serve

      Sour cream (or mayonnaise)

      Tomato salsa and/or cabbage slaw

      Sliced red onion, fresh coriander

      Salt and pepper, to taste

      READ MORE: 10 Healthy Summer Recipes You Can Make In Under 20 Minutes

      Directions

      For the rub, mix all the ingredients together in a wide mixing bowl. Now add the pork chunks and toss to coat all over, rubbing the mixture into the meat. Cover and leave overnight in the fridge, if you have the time, or continue straight on.

      Preheat the oven to 150°C. In a large cast-iron pot (try use a 31cm oval Le Creuset casserole for the doubled recipe) over medium-high heat, heat the oil. Working in batches, add the rubbed pork and sear on all sides (remember there’s sugar in the spice mix, so it will tend to burn quickly – watch carefully).

      Place all the meat back in the pot, add the beer and cover with a lid. Transfer to the preheated oven and cook for 3 hours, then remove the lid and cook for another hour, or until the pork is very tender and pulls apart easily. Remove from the oven, transfer the meat to a clean bowl and let it rest while you prepare the sauce in the used pot with drippings.

      To make the BBQ sauce, add the tomato sauce or ketchup, vinegar, mustard, brown sugar, Worcestershire sauce, soy sauce and garlic to the pot with the remaining drippings and stir well. Bring to a simmer for about 5 minutes over medium heat, scraping the bottom and sides to incorporate all the dark roasted bits, then taste and season with salt and pepper.

      Now shred the rested pork using two forks. Toss the shredded meat with about half the barbecue sauce (or more if you want). Serve warm with freshly toasted tortillas, sour cream or mayonnaise, salsa and/or cabbage slaw, red onion, coriander and some extra BBQ sauce on the side. More

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      in diet and nutrition

      3 Smashing Pumpkin Recipes That Go Beyond Halloween

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      Just because we don’t really celebrate Halloween doesn’t mean we can’t reap the benefits of healthy pumpkins! These pumpkin recipes will bewitch you with their perfect flavour pairings and warmth.
      Pumpkin Risotto With Crispy Sage
      Prep Time: 10 minutesCooking Time: 35 minutesIngredients– 5 cups low-sodium chicken broth– 1/4 cup olive oil– 8 sage leaves, plus 2 tsp minced fresh sage– 1/2 cup finely chopped shallots– 1 cup arborio rice– 1 cup sliced shiitake mushroom caps– 1/2 cup dry white wine– 3/4 cup canned pure pumpkin puree or pumpkin cooked and blended into puree– 3/4 cup plus 4 tsp shredded Parmesan– 1/2 tsp salt– 1/4 tsp freshly ground pepperMethodHeat broth in a saucepan until boiling, then keep at a simmer on the stove top.Heat olive oil in a saute pan until hot but not smoking. Add sage leaves and fry until crispy, 10 to 15 seconds. Transfer to a paper towel-lined plate.Transfer 1 tablespoon of the sage oil to a saucepan and discard the rest of the oil. Heat oil over medium-high heat. Add shallots and cook, stirring, until translucent but not browned, 5 to 6 minutes.Add rice and cook, stirring, until rice is glistening and coated with oil, 2 minutes. Add mushrooms and wine; cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes.Add 1 cup broth and cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes. Continue to add broth 1/2 cup at a time, stirring, until liquid is evaporated after each addition and until rice swells but is still al dente, 17 to 18 minutes.Add pumpkin puree, 3/4 cup cheese, salt, and pepper; cook, stirring, until incorporated, 1 to 2 minutes.Divide risotto among 4 bowls and garnish each with 2 fried sage leaves and 1 teaspoon cheese.Makes 4 Servings: Per serving: 1008 kJ, 7 g fat (2 g sat), 34g carbs, 680mg sodium, 3g fibre, 9g protein.
      READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’
      Roasted Pumpkin And Pomegranate Salad
      Prep Time: 15 minutesCooking Time: 30 minutesIngredients– 3 cups pumpkin, cut into cubes– 2 tsp extra-virgin olive oil– 1/4 tsp salt– 1/4 tsp pepper– 6 cups mixed winter salad greens– 1/2 cup pomegranate seeds– 8 tsp lightly toasted pumpkin seeds– 1/4 cup crumbled goat cheeseVinaigrette (makes 1/2 cup)– 3 Tbsp pure pumpkin-seed oil (available in health-food stores and specialty markets)– 2 Tbsp champagne vinegar– 3 Tbsp orange juice– 1 tsp Dijon mustard– 1 small chopped shallot (1 Tbsp)– 1 tsp honey– 1/4 tsp salt– 1/4 tsp pepperMethodPreheat oven to 200 degrees. Toss pumpkin with olive oil, salt, and pepper and arrange in one layer on a lipped baking sheet. Roast until pumpkin is tender-firm and edges are caramelised, about 30 minutes.Remove from oven and let cool completely. Combine all vinaigrette ingredients in a small jar with a tight-fitting lid and shake until dressing emulsifies and has a creamy appearance.Divide the greens evenly among 4 salad plates. Scatter 1/2 cup roasted pumpkin, 1 tablespoon pomegranate seeds, 2 teaspoons pumpkin seeds, and 1 tablespoon goat cheese on top of each plate of greens.Drizzle with 2 tablespoons vinaigrette.Makes 4 Servings: Per serving: 1260 kJ, 21g fat (7 g sat), 23g carbs, 410mg sodium, 4g fibre, 9g protein
      READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee
      Creamy Pumpkin-Peanut Soup
      Prep Time: 10 minutesCooking Time: 20 minutesIngredients– 2 tsp vegetable oil– 1 small onion, chopped (1 1/4 cups)– 3 cloves garlic, smashed– 1/4 tsp ground turmeric– 1/2 tsp paprika– 1/2 tsp chilli pepper flakes– Pumpkin puree– 1 1/2 cups low-sodium chicken or vegetable broth– 1 jar roasted red peppers, drained, 1 tablespoon chopped and reserved for garnish– 1/3 cup smooth reduced-fat natural peanut butter– 1 tsp sugar– 1/2 tsp salt– 1/4 tsp freshly ground black pepper– 1 Tbsp fresh lemon juice– 1/4 cup reduced-fat sour cream– 2 Tbsp chopped roasted peanuts– 2 Tbsp chopped spring onionsMethodHeat oil in a saucepan over medium-high heat. Add onion and cook, stirring, until golden, about 10 minutes. Add garlic and cook an additional 2 minutes. Add turmeric, paprika, and chilli flakes; stir.Add pumpkin puree, broth, peppers, and peanut butter; whisk to incorporate and bring to a boil.Reduce heat, simmer for 5 minutes, then stir in sugar, salt, pepper, and lemon juice.Transfer to a blender or food processor and puree until smooth. Divide among 4 bowls and garnish with sour cream, peanuts, reserved chopped peppers, and green onions.Makes 4 Servings: Per serving: 1134 kJ, 18g fat (4g sat), 22g carbs, 450mg sodium, 4g fibre, 10g protein.
      READ MORE: These Banana Muffins Actually Alleviate PMS And Cramping More