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    Banana Muffins That Ease PMS And Cramping – True Story!

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    Banana muffins aren’t exactly at the top of foods that you crave when PMS has you in a chokehold, right? While a slab of chocolate may seem like your only trusted bestie during that period, try pairing it with this recipe. Here’s the science behind our suggestion: bananas provide cramp-busting potassium and vitamin B6, a hormone regulator that may help reduce water retention, depression and other PMS-related symptoms. Yoghurt, on the other hand, brings calcium and vitamin D to the mix: a dynamic duo that has been shown to slash PMS symptoms by up to 40 percent. Walnuts deliver magnesium – which may reduce irritability and stabilise blood sugar levels – which in turn can help control those PMS-fuelled “I want to eat everything” urges.READ MORE: This Super Sexy Smoothie Will Get You All Revved Up!

    Banana, Yoghurt And Walnut Muffins

    A dynamic combo of ingredients that regulates your PMS-fuelled cravings and cramps.

    Course Breakfast, DessertCuisine English

    Servings 12

    ¼ cup Oatmeal½ cup Rice flour¼ cup Ground flaxseed1 tsp Baking powder1 tsp Bicarbonate of soda2 Eggs, beaten¼ cup Plain yoghurt3 medium Ripe bananas, mashed½ cup Honey ⅓ cup Grapeseed oil¼ cup Walnut pieces
    Preheat oven to 190°C.In a large bowl, whisk together oatmeal, flour, flaxseed, baking powder and bicarbonate of soda.In a separate bowl, combine the eggs, yoghurt, bananas, honey and oil. Add flour mixture and fold in the walnuts.Spoon the batter into paper-lined muffin trays. Bake for 20 to 22 minutes or until the tops spring back when lightly touched. Cool on a wire rack.

    Per 83g muffin: 921kJ, 10g fat (1g sat), 160mg sodium, 31g carbs, 3g fibre, 16g sugars, 4g protein

    Keyword Muffins

    READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To Experts More

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      in fitness and body

      10 Non-Food Rewards For Weight Loss, From Experts 

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      Anyone on a weight loss journey can agree that it’s difficult. It’s difficult to forgo chocolates and chips for carrots and cucumbers, or to force yourself to do a workout when you’d rather be in bed. Enter: rewards. “Rewards are such an important part of a successful fitness journey,” says fitness trainer Abbi McDuling. “They help to reinforce consistency, celebrate the effort we are putting in and most importantly, keep the journey exciting rather than punishing.” More than that, Melissa Lainn, wellness coach, says it’s a way of building self-trust. “Celebrating your progress, especially the non-scale victories, can help rebuild trust with yourself, which is key to lasting lifestyle changes,” she says. “It’s a simple way of saying, ‘I see you. I’m proud of you. Keep going.’” Meet the experts: Abbi McDuling is a fitness trainer. Taryn Bortz is a registered dietician. Melissa Lainn is a wellness and holistic health coach. Yes, You Should Reward YourselfDuring weight loss, rewards are part of a larger system within your progress. “Clients should set SMART (Specific, Measurable, Achievable, Realistic, and Timely) mini goals and obtain small rewards upon achieving each one,” explains Taryn Bortz, registered dietician. “Maybe you moved through a binge trigger without stuffing your feelings down with food, but rather self-regulated in a healthy way. Those moments deserve recognition, and by rewarding them, even in small ways, you teach your brain and body that healthy alternatives can equal pleasure, too,” says Lainn.But, says Bortz, knowing you get a reward for succeeding shouldn’t be what keeps you going through burpees. “For successful behaviour change, even before rewards are considered, the patient should decide where they are in terms of The Stages of Change (Pre-Contemplation, Contemplation, Preparation and Maintenance). One should only consider rewards in the Action Stage to promote Maintenance.”   READ MORE: 9 Simple Eating Rules For Weight Loss To  Burn Fat All DayWhy Food Might Not Be A Great Reward“Food isn’t the enemy, but when we use it as a reward, it can unintentionally reinforce the exact cycle we’re trying to shift, which is, ‘Be good, get a treat,’” explains Lainn. This can lead to guilt, overeating, bingeing, or giving up entirely, says Bortz, adding that when these impact your mental health, progress can be hindered. That said, it’s not always a bad idea, especially if you have a health relationship with food. And, “it’s important that no food be classified as “good” or “bad,” as this can contribute to food guilt,” says Bortz. “I still enjoy celebrating with food,” says Lainn, “but it‘s more about the celebration than stuffing myself with food to suppress, self-regulate or try to fill a void. It’s always important that we teach our body and brain that comfort and pleasure aren’t only found in food or drink.”READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?When Is A Good Time To Get Rewarded During Weight Loss? Per Bortz, once a habit is established (21 days) and successfully maintained, that’s a good time to try for a reward. For McDuling, the timing matters less. “Whether it’s showing up for all your workouts in a week, saying no to an old habit, or simply staying consistent, those small wins matter and rewarding effort – not just results, helps build trust in yourself!” she says. Lainn agrees. “I believe it’s less about hitting a perfect number and more about honouring the process you committed to,” she says. 10 Non-Food Rewards For Weight Loss (Or Anything Else, Really) Melissa’s Ideas A massage or bodywork sessionThe power of touch-based rewards! They can help build a healthier connection with the body and help regulate the nervous system, especially if stress has been a trigger for eating. Many of us don’t experience enough physical touch in a healthy and safe way and it can be very beneficial on your health and wellness journey. Think massages, facials, reflexology, reiki or energy healing sessions.A beautiful new journal or notebookYes, I have too many notebooks and journals, no I don’t care! Gifting yourself a tool for reflection and creativity helps to honour your inner journey, not just the physical one. And anyone creating lasting changes to their health and wellness knows that their inner journey matters just as much as the outer one. It can be a powerful tool and a beautiful reminder to look back on one day.  Solo datesWhether it’s a day with no obligations, just heading out and following what feels good, or going to watch a movie you wanted to see, visiting an art gallery you’ve promised yourself you would or sitting somewhere with a cup of coffee and reading that book you’ve been putting off. Filling your cup with experiences, sights, and doing it solo is very grounding. It can be a powerful reminder that your needs and desires matter too, and that you don’t need anyone to meet them but yourself, a lot of the time.An art or hobby classYes a yoga class is lovely but when was the last time you painted, started a new hobby, did pottery, wrote poetry, tried knitting, or rode a horse? Rewarding yourself with these types of activities helps shift the focus from consuming to creating. It brings joy into the journey in ways you might not be used to as many of us feel like we only have time for things that are necessary or productive. Creativity and doing things that bring you joy are part of a fulfilled life, always. READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s WhyAbbi’s Non-food Rewards Ideas “Me time” pamper hour or bathSetting aside time to pamper yourself is a beautiful way to say, I matter. New activewear or shoesFresh gear can boost confidence and motivation – it’s a way of dressing for the version of you you’re becoming, and it’s a visual reminder of your commitment.A fitness tracker or smartwatchA smart investment that will only add to your fitness journey.Taryn’s Rewards IdeasNew clothes or gym outfitMy favourite non-food reward! Buying new clothes after losing weight visibly reflects progress and boosts your self-image and confidence, keeping you motivated. Purchasing a new gym outfit can enhance motivation to continue exercising, which supports weight loss. Spa day or massageThis reinforces self-care, provides a break from daily life, reduces stress, and promotes physical well-being. A spa day also helps you to slow down and be more mindful  Introducing a new skincare or make-up productSkincare contributes to a stress-free routine and significantly enhances self-care and self-image, leaving individuals feeling revitalised and refreshed. Meet The Experts

      Taryn Bortz

      Taryn Bortz is a dietician in Johannesburg where she helps individuals to meet their nutrition-related goals. She has a special interest in weight management, food allergies, gut health, lifestyle diseases and maternal, infant and paediatric nutrition. 

      Melissa Lainn

      Melissa Lainn is an integrative nutrition health coach, meditation practitioner, wellness writer, and podcast host who helps women heal their relationship with food, their bodies, and themselves. Her work blends science-backed tools with soulful practices, empowering women to reconnect to their inner wisdom and live fully from the inside out.

      Abbi McDuling

      Abbi McDuling is a qualified personal trainer who has been on a journey of growth for the past 10 years with over 5 years of experience in the industry. She has a passion for health, fitness and helping women find their confidence again. More

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      in lifestyle and culture

      5 key tips to nourish your body and soul while fasting on Arafat Day

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      Life

      51 seconds ago

      Fasting during Arafat Day is a significant spiritual practice for Muslims around the world. It involves abstaining from food and drinks from dawn until sunset, on the day before Eid Al Adha.
      While fasting, individuals focus on prayer, reflection, and self-discipline. Here are five tips to help make fasting on Arafat Day a spiritually fulfilling and physically manageable experience.
      Hydration is Key

      Begin your fast with a balanced suhoor meal that includes plenty of fluids and hydrating foods such as fruits and vegetables. Drink plenty of water during non-fasting hours to prevent dehydration. Avoid caffeine and sugary drinks, as they can cause thirst.
      Eat Nutritious Foods

      Opt for wholesome, nutrient-rich meals during iftar (breaking the fast) to replenish your body’s energy levels. Include complex carbohydrates, lean proteins, and healthy fats to sustain you throughout the fasting period. Avoid overeating or indulging in heavy, greasy foods, which can lead to discomfort and sluggishness.
      Moderate Physical Activity

      While intense exercise may be challenging during fasting hours, light physical activity such as walking or gentle stretching can help maintain energy levels and promote overall well-being. Listen to your body and avoid strenuous activities, especially during the hottest parts of the day.
      Prioritize Rest and Sleep

      Ensure you get adequate rest and sleep during Ramadan to support your body’s fasting process. Aim for seven to eight hours of sleep per night and consider taking short naps during the day if needed. Establish a bedtime routine to promote relaxation and quality sleep.
      Focus on Spiritual Growth
      Use the opportunity of Ramadan to deepen your connection with your faith. Allocate time each day for spiritual reflection and self-improvement. Engage in community iftars and taraweeh prayers to foster a sense of unity and solidarity with fellow Muslims.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Pexel & Unsplash, Feature Image: Instagram @futurebedouin More

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      in diet and nutrition

      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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      5 Foods That’ll Give You A Major Energy-Boost Before A Run

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      Head to any popular running path and you’ll likely see droves of serious-looking striders weighed down by belts stuffed with sports bars and carb gels. Unless you’re running for an hour and a half or more, resist the urge to join them, says Pippa Mullins, a clinical dietician with a special interest in sports nutrition. We got the low-down on the best foods to eat when you run.Eat This Before You RunHer advice: If you know you’ll run for at least 60 minutes, fuel up with an easily digestible snack that’s low in fibre, protein and fat. Our top-five picks:One slice of toast with a thin spread of peanut butter.

      A rice cake with a quarter avo.

      A banana with a teaspoon of almond butter.

      One cup of low-fat Bulgarian yoghurt with a teaspoon of honey.

      One handful (about 15) raw, unsalted almonds.READ MORE: 11 Avo Toast Recipes That’ll Fill You Up For Less Than 350 CaloriesHow Much To Drink Not sure how much water is right for your workout? To find how much fluid you should be drinking, weigh yourself immediately pre- and post-run – if the difference is more than two percent of your bodyweight (1.2kg for a 60kg woman), you need to drink more. As for what to sip, water is best, although for longer runs, energy drinks are a good source of electrolytes. If your energy fades during long runs, you’ll need a quick-release energy hit – and that’s when those gels come into their own.Other options: if you’re racing, sip the Coke or sports drinks dished out at water stations or munch some jelly sweets, nougat or an energy bar.Your Daily DietYour daily diet can have a big impact on your run, and the key here is variety – meals should include a mix of carbs, protein and healthy fats. As a rule of thumb, opt for wholesome, unprocessed food over highly refined products that come out of a box.READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To ExpertsPost-RunWithin an hour of your run, grab a snack containing carbs to replace your fuel stores, protein for muscle repair and fluid to hydrate you. Looking for more running tips? Here are 11 starter tips all newbie runners need to know. More

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      in diet and nutrition

      This Super Sexy Smoothie Will Get You All Revved Up!

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      We’re totally crushing on maca, aka Peruvian ginseng! Why? It has some crazy energising and libido-lifting properties. In fact, studies report that women who consumed three grams of maca a day experienced a serious rev in sex drive (no pills needed). Flaxseeds also contain high amounts of omegas, which are major building blocks for sex hormones.Here, these sexy ingredients mix together in one delicious smoothie – with a giant libido pay-off!

      Revved Up Maca Smoothie

      Amy Hopkins

      These sexy ingredients mix together in one delicious smoothie – with a giant libido pay-off!

      Total Time 5 minutes mins

      Course DrinksCuisine Healthy

      Servings 1 serving

      2 frozen bananas2 cups strawberries1 cup Swiss chard1 tbsp flaxseeds1 tbsp Organic Maca Root Powder1 tbsp honey

      Keyword Smoothie

      All the right kind of juices should get flowing soon enough… which means you’ll definitely be able to jump into these positions tonight. Hello sex drive (hello orgasm)!Shop Maca Root PowderThe other bedroom benefit of maca, besides a welcome ‘O’? It might just help you sleep better too. Research suggests that compounds in maca can support more restful sleep. Talk about a double win!Soaring Free Organic Maca Powder

      Lifestyle Food Maca Powder

      Health Connection Maca Powder

      Smoothie Recipes For Every Kind Of Day More

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      The Easy Vegan Fudge Squares You’ll Want To Eat Every Minute

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      The easiest way to satisfy your sweet tooth… without heating up the kitchen. These easy chocolate ‘fudge’ squares require no stove top, no eggs and no sugar thermometer! Best of all? They’re packed full of good-for-you ingredients. You’ll get a healthy dose of ‘good fat’ and protein from the nut butter and dark chocolate… two ingredients that have been linked to better heart health. The dark chocolate also contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation (bonus!). Then there are the nuts, which contain vitamin E, to lower bad cholesterol and a little flax oil, which is a very high in omega 3 and 6. Guilt-free ‘fudge’? Why not?READ MORE: Dessert On The Braai? Nail It With These Easy BBQ Strawberries With Black Pepper Honey GlazeLet’s Make This Quick & Easy Vegan Fudge Squares Recipe

      Vegan Chocolate Fudge Squares

      Amy Hopkins

      These easy chocolate fudge squares require no stove top, no eggs and no sugar thermometer! Best of all? They’re packed full of good-for-you ingredients.

      Servings 4

      For The Base10 Medjool dates 1 tbsp pitted2 Tbsp Flaxseed oil¼ cup Desiccated coconut1 Tbsp Peanut butter or nut butter of your choice, optionalFor The Layer1 cup Cashew nut butter100 g Dairy-free dark (90%) chocolate2 Tbsp Honey or sweetener of your choice, optional
      Place all base ingredients in a food processor and blitz until crumbly and sticky. Press into the bottom of a tart tin or Tupperware (must be freezer friendly).Place in the freezer while you make the layer.Melt chocolate, then add to cashew nut butter with honey and mix until well combined. Spread over base layer and freeze over night. Cut into squares and help yourself whenever the craving strikes! Store in freezer.

      How To Store Leftover FudgeKeep it refrigerated for up to seven days and ensure that it is tightly covered or wrapped in foil to prevent it from losing its creaminess and limiting it from being exposed to air.Delish Healthy Treats To Bake: More

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      in fitness and body

      The Best Fibre For Weight Loss – And How To Use It

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      Fibre for weight loss is the buzziest hack since all-protein everything. The rough stuff not only keeps your system regular but is increasingly linked to other critical body functions. Here’s how to get the best fibre for weight loss and what to know as you pile your plate. Fibre Is Key For Good Gut Function Your gut’s well-being directly impacts how nutrients are absorbed and which toxins, allergens, and pathogens are repelled. In other words, your gut’s health determines your overall health, says registered nutritionist Judith Johnson. Gut health is essential to prevent almost every functional bowel disorder, and begins with the amount and type of fibre you eat. “Some fibres are either digestible and water soluble, while others are indigestible and must ferment in the gut (colon), producing a by-product known as short-chain fatty acids,” explains Johnson. “These create the environment for good microbial diversity and a healthy gut ecosystem. It is important to include all types of fibres, including vegetables, fruit, seeds, nuts, grains and herbs.”The Importance Of Fibre For Healthy Gut FunctionMicrobial diversity and your immune systemThe more fibre you eat, the better your gut biome diversity (i.e., the more healthy bacteria live in your gut). This leads to a better immune response, lowered inflammation and the ability to repel pathogens, says Johnson. “Fibre also provides pre- and probiotics, which are especially helpful after antibiotic treatment to rebuild a healthy gut balance,” she says. Microbial diversity means improved absorption of nutrients and better breakdown (digestion) of food particles.Reduction of inflammation Inflammation can lead to disturbances in gut health: from IBD (irritable bowel disease)  to malabsorption, reflux, GERD (gastrooesophageal reflux disease), diverticular disease, haemorrhoids or loose bowels. The right type of fibre in the diet can help in the prevention of all these issues through its role in lowering inflammatory signals. Fibre also prevents constipation by acting as a natural laxative, naturally softening the stool. “Gradually increasing fibre to 35g per day and getting enough water intake provides a better microbial balance and reduces inflammatory triggers,” says Johnson. Blood glucose controlFibre added to a meal will also lower the glycaemic response. A top hack to regulate glucose and keep your energy even: eat your salads and vegetables first, before starting on your main meal. Or, add extra fibre to the beginning of all meals. This includes vegetable and fruit fibres, or guar gums/psyllium fibres and seed fibres.Cardiovascular disease A good microbiome is essential in the prevention of conditions such as cardiovascular disease, as it has been shown to lower inflammation signals. Fibre acts as a natural cholesterol binder, helping the body rid itself of excess cholesterol. Fibre intake (psyllium) has been shown to reduce non-HDL cholesterol and apolipoprotein B (apoB). Toxin clearing“The colon plays a critical role in our daily elimination of everything our bodies don’t need,” says Johnson. “The bowels need to empty every day (1-3 times). This process is referred to as Phase 3 detoxing”. The fibre we eat helps bind to toxins such as heavy metals and chemicals, which can otherwise be reabsorbed if the colon is sluggish. “Skin health, such as eczema, psoriasis and acne is also improved when fibre intake is enough to create a good microbiome, as our skin is another way the body rids itself of waste and toxins,” says Johnson.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?A high-fibre diet helps maintain a healthy weight There are so many reasons why eating plenty of fibre helps with weight control: it helps with satiety, eating your vegetables or fruit first helps you feel full quickly and for longer, and thus prevents over-eating. Fibre also lowers glucose spikes after a meal and can obviously help with calorie control if lower-calorie fibre foods are chosen (non-starchy salads and vegetables). Our modern world and current lifestyles are increasingly focusing on processed foods, added sugars, refined flours and flavourings. Our Western diet is tending towards more ‘artificial’ foods, progressively excluding sufficient plant fibres to keep us healthy.  The Best Fibre For Weight Loss These powerhouse foods work to increase our health and well-being and aid in weight management. 

      Acacia gum

      A natural prebiotic that promotes gut health, enhances satiety, and helps regulate blood sugar levels. 

      Supports Gut Health and Digestion Since acacia gum is a prebiotic, it helps nourish beneficial gut bacteria.

      Regulates Blood Sugar Levels Acacia gum helps maintain stable blood sugar levels by slowing the absorption of sugar into the bloodstream. This reduces cravings and prevents spikes and crashes that can lead to excessive snacking.

      Aids in Fat Metabolism Some studies suggest that acacia gum may help lower body fat levels by reducing calorie absorption and improving fat metabolism.

      Low-Calorie Fibre Source Despite being a fibre-rich ingredient, acacia gum is very low in calories.READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists

      Digestive bran

      Often derived from wheat or oats, it’s a concentrated source of dietary fibre that adds bulk to meals.

      Supports Healthy Digestion Fibre promotes regular bowel movements, preventing constipation and bloating.

      Regulates Blood Sugar LevelsThe fibre in bran slows down the digestion and absorption of sugars, preventing rapid spikes and crashes in blood sugar.

      Promotes a Healthy Gut Microbiome Fibre serves as food for beneficial gut bacteria, which play a role in metabolism and weight regulation.

      Reduces Fat Absorption Some fibre binds to fats in the digestive tract, preventing their full absorption and reducing overall calorie intake.

      Psyllium husk

      Dubbed “nature’s Ozempic”, it forms a gel-like consistency in the stomach, slowing digestion, reducing appetite, and supporting fat metabolism. 

      Promotes Fullness & Reduces Appetite Psyllium absorbs water in the stomach, expanding to form a gel-like consistency. This slows digestion, prolonging feelings of fullness and reducing the urge to snack or overeat.

      Improves Digestion & Gut Health Helps prevent bloating and constipation, promoting regular bowel movements.

      Reduces Fat & Cholesterol Absorption Binds to bile acids and fats in the digestive tract, reducing overall fat and cholesterol absorption and supporting heart health.

      Chia & flax seeds

      High in omega-3 fatty acids and fibre, these super seeds support gut health, regulate blood sugar, and help control cravings.

      Promotes Fullness & Reduces Appetite Both seeds are rich in soluble fibre, which slows digestion, prolongs satiety, and helps prevent overeating. Chia seeds can absorb up to 10 times their weight in water, making them especially filling.

      Supports Fat Burning Both seeds contain an omega-3 fatty acid that supports metabolism and reduces inflammation. Omega-3s help regulate fat storage and may enhance fat burning.

      Aids in Reducing Belly Fat Some studies suggest that flaxseeds may help reduce visceral fat (belly fat) due to their lignans and fibre content. Chia seeds’ ability to regulate appetite and blood sugar may also contribute to a leaner waistline.

      Buckwheat

      This highly nutritious, gluten-free pseudo-grain supports weight management by increasing fullness, reducing overeating and cravings, and stabilizing blood sugar.

      Rich in Protein Supports Muscle & Metabolism – Buckwheat contains high-quality plant-based protein with all essential amino acids. Protein boosts metabolism, helps maintain lean muscle mass, and increases calorie burning.

      Supports Fat Burning Resistant starch acts like fibre, feeding good gut bacteria and improving fat metabolism. It also helps regulate appetite and reduce fat storage.

      Supports Digestion & Weight Control The fibre in buckwheat supports a healthy gut microbiome, which plays a key role in fat metabolism and weight regulation. It prevents bloating and constipation, helping you feel lighter.READ MORE: Is Psyllium Husk A Cheap Ozempic Alternative? Dieticians Explain The Fibre Supplement’s Benefits (And Limits)Fibre Packs To TryCool Stool

      A natural high-fibre mix with buckwheat, digestive bran, chia seeds, linseeds, psyllium husk, acacia gum and natural flavour.

      Gloot

      A powdered blend of psyllium husk powder, fibersol, fennel powder and digezyme.

      Klean

      Active-enriched prebiotic powder with psyllium husk, inulin, apple fiber, konjac, and Irish moss. More

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      Yeast-Free Hot Cross Buns That Rise Perfectly Every Time

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      Making your own hot cross buns from scratch this weekend will not only impress your loved ones, but it means that you know exactly what goes into them as opposed to the shop-bought variety.Let’s Bake!To make the hot cross buns dairy-free, substitute the butter for coconut oil and the milk for soy milk or rice milk. For a sugar-free version, try substituting the icing sugar for xylitol.

      Yeast-Free Hot Cross Buns

      This delicious treat is the perfect way to spend your long weekend with loved ones.

      The Buns850g cake flour½ cup  icing sugar (or xylitol)1½ tsp ground cinnamon2 tbsp baking powder500ml milk (or soy milk or rice milk)1 extra-large free-range egg¼ cup seedless raisins2 tsp bicarb of soda150g softened butter (or coconut oil/butter)The Cross1 cup cake flour1 tbsp butter (or coconut oil/butter)180ml warm waterThe Glaze3 tbsp apricot jam100ml water
      The BunsPreheat the oven to 180°C.In a bowl, sift together flour, icing sugar, ground cinnamon and baking powder.In a separate bowl, beat milk and egg together, then add the raisins and bicarbonate of soda.Add butter to the dry ingredients and mix together with your fingers until you have fine crumbs.Slowly, add some of the liquid to the dry ingredients and mix the dough. Be cautious not to overmix though, the dough must have a soft, but firm texture.With a rolling pin, gently roll the dough until it’s approximately 4cm thick. Press the buns out with a round cookie cutter and place them close together on a well-greased baking sheet.The CrossSift flour and add the butter. Rub the mixture together with your fingers until the texture resembles fine crumbs.Add warm water in small amounts until the dough has a mushy consistency.Mix well to create smooth dough.Place the mixture into a piping bag and pipe thin crosses onto the buns.Pop them into your preheated oven for approximately 30 minutes until golden brown.The GlazeHeat water and the apricot jam until well mixed. Once the Hot Cross Buns have finished baking, remove from oven.Brush syrup over the buns and serve warm.

      Try These Easy-Bake Recipes: More