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    You’ll Never Want Cabbage Served Any Other Way (Seriously!)

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    We love the salty, umami flavour of soy sauce: a splash adds depth to stews, zing to marinades and it’s an essential accompaniment for sushi and stir-fries… But it doesn’t always love us back. Why? Because it contains wheat – and some people are allergic to it. But at least there’s hope! Say hello to tamari. While both sauces are made from soy, tamari is distinctly Japanese and darker and richer in flavour than regular Chinese soy sauce. It also generally does not contain wheat (check the label to be sure) and is higher in protein than soy sauce. It’s great for stir-fries, roasting and salads with bitter greens, and you can pick up a bottle from Faithful to Nature (online shopping FTW). So, if you’re looking a delicious, Asian-inspired dish for lunch this week, read on…READ MORE: This Chamomile Smoothie Will Make Falling Asleep Easier Than Ever

    Cabbage Salad with Tamari Dressing

    Recipe by Amy Rankin

    A delicious, Asian-inspired dish ideal for lunch this week – and ready in minutes!

    Course Lunch, Main Course, SaladCuisine Asian

    Servings 4

    1 Mixing Bowl1 Whisk
    1 Whole red cabbage, finely sliced1 Spitz cabbage, finely sliced3 Tbsp Pumpkin seeds3 Tbsp Sunflower seeds3 Tbsp Sesame seeds3 Tbsp Flaxseeds10 g Coriander, leaves removed, stalks finely chopped100 g Cranberries, finely chopped100 g Almonds2 to 3 large Avocados, finely slicedAlfalfa sprouts, for garnishingTamari Dressing2 Tbsp Tamari1 Tbsp Honey4 to 5 Tbsp Extra-virgin olive oilJuice of 1 orange1 to 2 long Thin red chillis, finely choppedPinch of sea saltFreshly ground black pepper
    Toss all the salad ingredients together and garnish with coriander leaves and sprouts.Whisk the dressing ingredients together. Season to taste and add more olive oil or more tamari, if necessary.Salad serves six as a meal or 10 as a side dish.

    Keyword cabbage, tamari

    READ MORE: Yes, You Can Make Granola In The Air Fryer! Here’s Our Healthy Chocolate Granola RecipeThe Benefits of Raw Cabbage in Your DietRaw cabbage offers several health benefits, including supporting digestion, heart health and potentially reducing inflammation, thanks to its high fibre, vitamin C and antioxidant content. Here’s a more detailed look at the benefits of incorporating raw cabbage into your diet:Digestive HealthCabbage is a good source of both soluble and insoluble fibre, which promotes healthy digestion and regular bowel movements. The fibre in cabbage can help keep your gut healthy and may even support the growth of beneficial gut bacteria. The fibre in cabbage also adds bulk to stools, which can help prevent and alleviate constipation. Heart HealthCabbage contains antioxidants like anthocyanins, which may help protect against heart disease by reducing inflammation and improving blood vessel function. Some studies suggest that cabbage may help lower “bad” (LDL) cholesterol levels. Cabbage’s high polyphenol content may help minimise the risk of cardiovascular disease by avoiding platelet formation and decreasing blood pressure. Immune Support and Bone HealthCabbage is a good source of vitamin C, which is essential for a healthy immune system. It also contains compounds that may help reduce inflammation throughout the body. Cabbage contains minerals like calcium, magnesium, and potassium, as well as vitamin K, which are essential for maintaining strong bones.  More

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      This Chamomile Smoothie Will Make Falling Asleep Easier Than Ever

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      If you struggle with getting a good night’s sleep, your daily habits might be sabotaging your sleep without you even realising it. But before you resign yourself to another restless night, try this…The answer to your nightly nightmare might be… hemp! Yup, hemp. Forget the association with weed – there’s no THC in hemp powder. The reason you’ll sleep better with hemp in your diet is because it contains high amounts of magnesium, which studies show helps to decrease cortisol – the stress hormone that keeps many of us up at night. Take this a step further by making this smoothie with chamomile tea, which helps to ease anxiety. We’re totally going to try this – because 50% of fat loss happens when you sleep!READ MORE: Creatine Could Boost Your Brain After A Bad Night’s Sleep, Research FindsPlus, whether you’re vegan and need to make sure you’re getting all your amino acids, or you’re building some muscle and need the extra protein, adding hemp to your diet is a healthy way to increase your intake.Sleepy Girl Smoothie RecipeYou’ve heard of the viral sleepy girl mocktail (over 50 million views on TikTok) – now, meet its dreamy (and nutrient-packed) alternative: the sleepy girl smoothie.

      The Sleep Better Smoothie

      This smoothie is packed with magnesium from hemp to help lower cortisol and chamomile for its calming effects – perfect for a better night’s sleep.

      Total Time 5 minutes mins

      Course Snack

      Servings 1 serving

      ½ cup cooled chamomile tea1 cup  frozen berries¼ cup walnuts1 tbsp cashew-nut butter1 tbsp hemp powder

      You can swap cashew-nut butter for almonds and walnuts for macadamias.

      Keyword Smoothie

      READ MORE: Struggle Sleeping? Here’s How To Create A Bedtime Routine, Per ExpertsShop The RecipeChamomile Flowers Tagged Tea Bags

      Früt Frozen Mixed Berries

      Faithful to Nature Walnuts – Raw

      ButtaNutt 100% Cashew Nut Butter

      Superfoods Hemp Protein Powder

      Eiger Vortex 600W Jug Blender

      Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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      in health and weelbeing

      “How I Healed My Debilitating Gut Issues Using Food”

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      At 53 years old, HR practitioner turned nutrition and wellness expert Taaliah Weber has a powerful story of how she healed her gut issues. It now drives her mission to help others overcome chronic health challenges.How Taaliah’s Gut Issues BeganIn her early 30’s (in the early 00’s), Taaliah gave birth via Cesarean section. It’s the point at which, from her, the digestive issues began. “There were all sorts of things happening,” she recalls. “I went through a very traumatic divorce. I was a single mom, and then also not taking care of yourself, not eating properly.” She swung constantly between diarrhoea and constipation and felt her productivity at work and her ability to function hampered – something she described as “very debilitating”.  “I’d wake up in the morning with flat abs, but it had a lot to do with the fact that I was scared to eat, because every time I did, my stomach would balloon so I looked six months pregnant,” Taaliah explains. For months, she struggled: “I obviously tried the over-the-counter stuff, the antacids… Eventually, I realised it wasn’t working.”READ MORE: What To Do If A Leaky Bladder Is Ruining Your WorkoutsThe DiagnosisEventually, Taaliah went to see a GP, who referred her to a gastro surgeon. In order to investigate her issue, Taaliah underwent a gastroscopy. “It was very scary,” she recalls. “They take you into the [operating] theatre. They anaesthetise you and push pipes all the way down your throat; it’s terrible but you can see what’s actually happening inside.” From there, a sample was taken from her colon and she realised she wasn’t dealing with a case of IBS but also a hiatal hernia, which meant part of her stomach was pushing through the diaphragm, creating an oesophageal perforation – a three-centimetre tear in her oesophagus. It caused immense pain, acid reflux and of course, IBS.Her surgeon advised against surgery; explaining that lifestyle changes could ease the inflammation. Added to that, even after surgery, there was a chance her hernia could tear her oesophagus again in the future; it could also be torn through physical exertion. Instead, he referred her to a dietician and prescribed medication to clear up any inflammation in her gut. Taaliah was assigned a meal plan and told what to avoid and what to eat instead. “It wasn’t working. I was still in pain,” she says.READ MORE: Is There Anything You Can Eat To Make Your Vagina Smell Good + More Sexual Health Questions AnsweredHer Journey Into Self-educationUnhappy with both the medication and the meal plan, Taaliah opted to take it upon herself to investigate the issue. “I decided to do research and really delve deeper into the foods I was eating and how these were affecting my body,” she says, adding that it was a maze-like endeavour, given the tangle of misinformation online, even in the early 2000’s. “It was my desperation and determination to heal my body that led me to delve deeper into research,” she says. As part of her investigation, Taaliah kept a food journal while simplifying her diet to see which foods triggered pain. What she found? Otherwise healthy foods she’d been eating were not working for her. “It was a simple thing like broccoli; [I wasn’t] associating that with causing gas and being too much fibre, which my body is struggling to digest,” she says.As a result, Taaliah cut out cruciferous veg and legumes, like kale, cabbage, Brussels sprouts, beans and corn. Instead, she opted for veggies like pumpkin, butternut and baby marrows. “Those were easier to digest and didn’t cause bloating,” she says. Gluten was also axed, replaced with rice and wheat-free carbs. She also realised some flavourings were triggering: paprika, black pepper or garlic.While on this journey, Taaliah battled with eating out and making food decisions, all of which became frustrating to navigate. “There was a day that I sat down and actually just cried,” she reflects. “I felt like my life was over, because I had to make all these changes. And it was just so overwhelming, because I loved my food, and I never needed to worry about what I was eating before. And now I had to do this process of elimination and start eating differently.” Having said that, things slowly became better. She didn’t feel bloated, and wasn’t in pain after every meal – “that made it worth it,” she adds.READ MORE: Why Is It So Hard To Quit Vaping? (+ The Exact Steps, Per Experts)Healed Gut, Inspiring MindNot only did Taaliah’s gut health improve, but she also discovered a new passion for nutrition and wellness. Driven by her personal experience, she studied specialised nutrition while continuing her HR career. “The two have merged together so well, because I help a lot of people at our company,” she says, adding that part of her offering is wellness programs for companies. Her business now focuses on helping others reverse chronic illnesses through personalised nutrition plans. She works with clients struggling with various health issues, from weight loss to managing conditions like type 2 diabetes.Today, she speaks at health conferences, conducts wellness programs, and uses platforms like Instagram and LinkedIn to spread her message. Her goal is simple: to provide hope and practical support to those struggling with health challenges, proving that with the right information and support, healing is possible. What she’s all about, Taaliah maintains, is “giving hope to people, helping and supporting people and equipping them with the right tools to be able to become the best that they can be,” she says. “And health is very much a part of that, because it impacts every area of our lives.”Taaliah’s company, Gymdols, is accessible on her Instagram here.   More

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      Genius Healthy Ingredient Swaps For Junk Food From Chantal Lascaris

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

      All Sorts of Junk Food Made Healthy by Chantal Lascaris

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

      Chantal Lascaris’ Sweet Chilli Chicken Pizza

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

      Prep Time 5 minutes minsCook Time 20 minutes mins

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

      Servings 4 people

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

      Keyword comfort food, dinner, pizza More

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      Yes, You Can Make Granola In The Air Fryer! Here’s Our Healthy Chocolate Granola Recipe

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      Still eating store-bought granola? When you can make it healthier and for cheaper at home? Allow us to overhaul your breakfast routine with this chocolate air fryer granola. Yes! You can make it in the air fryer, no preheating required.We love that you have total control over exactly what ingredients go into it (as opposed to the hidden ingredients in your store-bought faves). And this air fryer granola is still crunchy, packed with goodness, energising and filling. READ MORE: 5 Quick And Easy Air Fryer RecipesAnd if you haven’t caved to the (fully justified) hype of owning an air fryer or you’re in desperate need of an upgrade, Eiger’s range of do-it-all air fryers will take your feasts to the next level in record time. Scope out their best in class and choose your next kitchen upgrade.Eiger Digital Air Fryer

      Capacity: 6L

      Temps: 80°C to 230°C

      Looking for a compact option with enough volume to whip up filling meals? This airfryer is a sophisticated countertop companion that blends style and function seamlessly. Capable of turning up to temps of 230°C and decked out with a host of programmable settings, this is a plug-and-play, one-touch solution that’ll take the schlep out of your daily meal prep. It’s design sears off excess fat, making sure you get the macros you need the most without the extra baggage. 

      Eiger Slimline Air Fryer

      Capacity: 8L

      Temps: 80°C to 200°C

      For a bit more cooking room, the Slimline Air Fryer is the perfect choice for flavour enthusiasts pursuing a healthier lifestyle. With each cook, you get a crunch and taste that matches your oven efforts – in a fraction of the time. Think golden-brown chips and tender, flavourful cuts of meat. All that with way less fat! A digital display gives you precision on tap and six handy pre-set functions are the definition of heat and eat.

      READ MORE: You Need To Try This Easy Air Fryer Milk Tart Recipe ASAPEiger Trizone Air Fryer

      Capacity: 11L

      Temperature Range: 80°C to 200°C

      This is a jack-of-all-trades, master-of-them-all appliance. Boasting ‘dual cook’ functionality, you can prep multiple foods in separate compartments at different temps to cut down on your cooking times. The Trizone is built to enhance flavour – and you’ll get the same high quality results no matter which of the seven pre-set functions you choose. It’s also a breeze to clean. Mealtime upgraded!

      Eiger Air Fryer Oven

      Capacity: 32L

      Temperature Range: 80°C to 200°C

      Cooking for the whole fam? Throwing a massive dinner party? The Air Fryer Oven boasts a massive 32 litres of capacity, giving you enough volume to whip up family-sized feasts with the push of a button. You get: unparalleled flavour while dramatically cutting down on unhealthy fats. It’s an effortless approach that doesn’t compromise on size or power, giving you the ability to transform your favourite dishes into healthier versions with that perfect, crave-worthy crispness.

      Eiger Mechanical Health Grill

      Straight from the air fryer onto the grill: discover the latest version of the Eiger Health Grill, featuring a sleek stainless steel construction that promises durability and style in equal measure. The grill’s 180-degree opening angle allows for expanded cooking space, while the cool-touch handle ensures safe operation. Equipped with power and ready light indicators for convenience and a durable non-stick coating for easy cleaning, it’s the ultimate companion for quick and efficient grilling.

      READ MORE: 3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat

      Healthy Chocolate Air Fryer Granola

      Skip the store-bought granola and make your own crunchy chocolate granola in the air fryer. This one is energising, filling and packed with goodness.

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course BreakfastCuisine Healthy

      1 air-fryer
      ⅓ cup Coconut oil⅓ cup Cacao powder¼ cup Honey3 cups Whole rolled oats½ cup Dried cranberries½ cup Shredded coconut¼ cup Pumpkin seeds⅓ cup Raw cacao nibs3 Tbsp Chia seeds1 tsp Ground cinnamon
      Melt the coconut oil In a small pot on the stove.Add the cacao powder and maple syrup and stir on low heat until combined. Remove from heat and set aside.In a large bowl combine the oats, cranberries, coconut, pumpkin seeds, raw cacao nibs, chia seeds and cinnamon. Pour the chocolate mixture over oat mixture and mix until fully combined. Give it a taste test. If you want it sweeter, you can add a touch more maple syrup.Line the air fryer with parchment paper (you can get special ones for air fryers). Don’t skip the parchment paper, this is important.Spread the mixture flat onto the parchment paper and pop it into the air fryer at 165°C for 8 minutes. After 8 minutes, stir the mixture so it bakes evenly and pop it in for another 5 minutes. Check on it to make sure the granola isn’t burning and put it in for longer if needed.Once done, remove the basket and allow it to cool for 5-10 minutes. Then, carefully lift the parchment paper out of the air fryer and lay it out flat to cool. Once cool, store in an airtight container.

      Keyword 15-Minute Recipes, air fryer, breakfast, cereal

      Enhance your everyday living with Eiger appliances exclusively available at Makro and Game stores countrywide. Shop the entire range at Makro.co.za and Game.co.za.**WH Partnership More

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      Make This Charred Mango and Steak Salad While Mangoes Are Still In Season

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      Trying to soak up the last few moments of summer before the first few twinges of autumn are in the air? We love keeping the tantalising taste of summer alive with fruity additions to classic recipe faves. The hero of today? Mangoes! And the recipe that’s getting an upgrade? A steak salad recipe, of course!When Is Mango Season?In South Africa, homegrown mangoes are available from December until the end of April. The medium to large sized Tommy Atkins mangoes arrive first, followed by the small, stringless Sensation mangoes, with the medium to large Kent and Keitt rounding off the season.SA’s late harvest mangoes are available until the end of March, giving you plenty of time to savour the flavour of the season, and the last of our glorious warm weather.READ MORE: Naartjie, Fennel and Prawn Salad RecipeFour Types Of Mangoes To Buy Right NowThe four cultivars currently available include Kent, Keitt, Sensation and Heidi.Kent and Keitt mangoes remain mostly green, even when ripe.

      Sensation mangoes are green with a purple blush that turns red when ripe.

      Heidi mangoes are summery yellow and red, which deepen in colour as they ripen.Benefits Of MangoesAside from being the absolute star in late summer family meals, mangoes are high in vitamins A and C, biotin and the mineral potassium and are a source of vitamins B1 and B6. They’re also free from fat, sodium and cholesterol.READ MORE: Braaied Cowboy Steak With Green Salad Is The Easy, Flavoursome Recipe You’ve Been Looking ForHow To Know If A Mango Is RipeTo check for ripeness, give the fruit a gentle squeeze, it should ‘give’ slightly under your fingers.How To Use Mangoes In Your MealsNope they’re not just for yoghurt and granola (although that is a delicious pairing). Mangoes pair equally well with sweet and savoury foods. And because they require just minutes to prep, they can easily be added to liven up even the most mundane meals.Their fragrant flavour and juicy sweetness also means they’re great for enhancing leftovers; you can magically transform last night’s meal into a whole new dish when you add a mango or two to the mix. That’s the idea behind this late summer mango stunner from The South African Mango Growers’ Association: Charred Mango and Steak Salad.READ MORE: Grilled Romaine Lettuce, Sumac-Tahini Yoghurt and Pomegranate SaladBest Steak Salad Recipe With Charred MangoUse up leftover steaks (or braai new ones) and pair them with braaied mango slices, cheddar cheese and a delicious mango and citrus dressing. Add braaied sourdough croutons and you have a quick and easy weeknight meal the whole family will love.

      Best Steak Salad Recipe With Charred Mango

      The South African Mango Growers’ Association

      This quick, easy and healthy steak salad recipe packs a punch thanks to juicy mango. It’s the perfect way to use up leftover braai meat.

      Prep Time 25 minutes minsCook Time 20 minutes mins

      Course SaladCuisine South African

      Servings 4 people

      For The Mango Dressing¼ cup Mango purée1 Garlic clove, crushed1 tsp Whole grain mustard⅓ cup Lemon juice2 Tbsp Orange juice¼ cup Olive oil + extra1 Red chilli, thinly sliced (optional)Salt and pepperFor The Salad2 slices Sourdough bread2×250 gram Beef steaks (like sirloin or rump)1 Mango, peeled and cheeks cut off½ tsp Cajun spice100 gram Mixed salad leaves100 gram White cheddar
      For the dressing, mash together all the ingredients until smooth. Season with salt and pepper.For the salad, drizzle the bread with extra oil and toast over hot coals. Tear into bite-size pieces. Keep aside.Season the steaks with salt and pepper. Braai over hot coals for about 4 minutes each side for medium rare or until cooked to your liking. Set aside to rest for 5 minutes. Slice into thin strips.Rub the flat, cut sides of the mango cheeks with extra oil and season with Cajun spice. Place cut side down on the braai grid over hot coals. Braai for about 3 minutes or until charred (braai only one side). Cut into thick strips.Arrange the leaves, steak and mango on a serving plate. Sprinkle croutons over. Use a vegetable peeler to cut the cheddar into shavings and sprinkle over. Serve with the dressing.

      TIP: The dressing can be blitzed in a food processor and stored in the fridge for up to 5 days.
      TIP: This recipe is a great way to use up leftover braaied meat.

      Keyword beef, braai, Braai Recipes, dinner, Fruits, healthy, Healthy Recipes, quick and healthy meals, salad, Steak

      For more mango recipes visit mango.co.za,  like SAMangoes on Facebook and follow MangoesSA on Instagram.Images and recipes from The South African Mango Growers’ Association More

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      in diet and nutrition

      This Classic Gazpacho Recipe Is Excellent Hydration + Antioxidants

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      The summer buzz means sundowners, picnics and all things chilled. It’s also par for the course to eschew heavy foods in favour of salads, fruit and smoothies. But don’t discount soup. Yes, this classic gazpacho recipe is not only hydrating but packs an antioxidant punch.The case for this chilled gazpacho recipe“It’s normal for appetite to decrease in hot weather and you need to focus on nutrient-dense foods to ensure you’re meeting your nutritional needs even if you’re eating less,” says Retha Harmse, registered dietician and spokesperson for the Association for Dietetics in South Africa (ADSA). Summer’s abundance of locally-grown fruits and veg makes it easy to include diverse fresh veg and nutrients into your menu. “It’s a great time to experiment with recipes that highlight summer produce, like gazpacho with fresh tomatoes, delicious salads with lots of crisp greens or berry parfaits with yoghurt,” says Harmse.Allow us to expand on the benefits of tomato-based gazpacho:Tomatoes consist mostly of water, making them a truly hydrating fruit for summer. It’s also rich in nutrients like potassium, magnesium and calcium. It’s also a potent antioxidant, which protects from cancers, improves skin health and protects the heart. Specifically, these red rounds contain Vitamin C, lycopene, beta-carotene and vitamin E.Tips for an excellent classic gazpachoTo make this a truly exceptional delight, allow your soup to chill out for at least two hours – this allows the flavours to develop.

      Use ripe tomatoes. The quality of your tomatoes greatly affects the flavour. Vine-ripened or heirloom tomatoes are excellent choices.

      Season as you wish. Feel free to adjust the vegetables and seasonings. For instance, adding a small jalapeño can spice things up – and up the nutrient content.

      Try different toppings:Diced avocado for creaminess

      Croutons or toasted seeds or chickpeas for crunch

      Diced cucumber or bell peppers for extra texture

      A dollop of sour cream or Greek yoghurtREAD MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 Minutes

      Retha Harmse’s Classic Gazpacho Recipe

      Summertime is when seasonal produce is at its peak flavour and nutritional value. It’s a great time to experiment with recipes that highlight summer produce, like this classic gazpacho recipe with fresh tomatoes.

      Prep Time 10 minutes minsCook Time 3 minutes minsChill Time 2 hours hrs

      Course Appetizer, dinner, Drinks, Lunch, Side Dish, Soup, StarterCuisine Healthy, Spanish, Vegan, Vegetarian

      Servings 6Calories 101 kcal

      6 ripe tomatoes cored and roughly chopped1  large cucumber peeled and chopped1 red pepper seeded and sliced 1 green pepper seeded and sliced1 small red onion chopped2 cloves garlic minced3 Tbsp extra-virgin olive oil2 Tbsp red wine or sherry vinegar1 tsp salt, to taste ½ tsp ground black pepper ½ tsp cumin ground (optional)cayenne pepper to taste (optional)2 cups cold water or low-sodium tomato juiceFresh basil or parsely for garnish
      Prepare the vegetables. In a large bowl, combine the chopped tomatoes, cucumber, red and green peppers, red onion, and minced garlic.Working in batches, if necessary, add the vegetable mixture to a blender or food processor.Add the olive oil and vinegar. Blend until you reach your desired consistency—some prefer a smooth soup, while others like it a bit chunky.Season and adjust consistency: Stir in the salt, black pepper, cumin, and cayenne pepper if using. Add tomato juice or cold water to achieve your preferred thickness.Pour the blended mixture back into the bowl.Cover the bowl with plastic wrap and refrigerate for at least 2 hours.Serve with fresh basil or parsely leaves to garnish and drizzle a little extra olive oil on top, if desired.

      Keyword 15-Minute Recipes, blender recipes, Classic Dish, comfort food, Easy Meals, healthy, Healthy Recipes, healthy soup, Loadshedding-Friendly, low-carb, Lunch, No-Cook Recipes, quick and healthy meals, soup, tomato, Vegan, vegetarian

      Classic Gazpacho Nutritional InformationAssuming the recipe yields 6 servings, and minimal added salt is used, here’s the approximate nutritional breakdown per serving:Energy: approximately 421 kJ (101 kcal)

      Protein: 2.1 g

      Carbohydrates: 8.9 g (of which sugars: 6.5 g)

      Total fat: 7.5 g (of which saturated fat: 0.98 g)

      Dietary fibre: 2.8 g

      Total sodium: approximately 50-150 mg (depending on added salt and ingredients)

      Glycaemic Index (GI): estimated to be lowREAD MORE: 3 Easy, Healthy Sorbet Recipes Perfect For Sunny Days More

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      8 Easy Pizza Toppings That Are Delicious AND Healthy

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      Who says pizza can’t be healthy? These toppings are packed with nutrients and yum factor!Health NutBlend 80g roast pumpkin or butternut with 2 sage leaves and 1 tbsp olive oil and spread on the base. Top with 60g cooked quinoa and bake. Garnish with 1⁄2 tbsp flaxseeds, 1 tsp pumpkin seeds, 20g rocket and chilli flakes.Green BeltTop the base with 80g tinned chopped tomatoes, 30g courgette ribbons, 50g blanched broccoli, 30g blanched green beans and 60g mozzarella. Bake, then drizzle with 1 tbsp basil pesto and 1 tbsp olive oil.The Big FishCook your base all the way through (10 to 15 minutes), then spread with guacamole (make your own by blitzing 80g avo, 1 tbsp olive oil, lime juice, 20ml water, 1 tsp chopped red onion and coriander). Top with 40g blanched asparagus and 80g smoked salmon.Get A ShroomTop the base with 80g tinned chopped tomatoes, 40g chopped shiitake mushrooms and 60g mozzarella. Bake and then drizzle with sesame oil. Garnish with basil.READ MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 MinutesTruffled UpDot 150g mozzarella and 50g mushrooms on your base, season and bake. Serve with a drizzle of truffle oil and chopped fresh parsley.Popeye & PrawnsTop your base with 80g tinned chopped tomatoes and top with 10g baby spinach and 18 to 20 cooked prawns. Finish baking in the oven, then serve with 1 tbsp caviar (optional), a drizzle of olive oil and basil leaves.Kale-fornicationBlanch 80g kale, then blitz with 1 tbsp olive oil and 1 clove garlic and spread on your base. Top with 40g blanched pak choi, 60g sprouts and 60g mozzarella. Bake and serve with 1 chopped chilli, 1 tsp sesame seeds and a drizzle of tamari (or wheat-free soy sauce) and sesame oil.Just Beet ItBlitz 80g cooked beetroot with 1 tbsp olive oil and spread over a base. Top with 60g goat’s cheese then bake. Serve scattered with 1 tsp flaxseeds, 10g walnuts (chopped), 20g rocket and a drizzle of raw honey.Looking For A High-Protein Base Recipe?Give the viral cottage cheese pizza base by @coconutandbliss a go! Just 3 ingredients for a crispy and seriously delicious bite. Top with tomato paste, cheese and one of the toppings above. Chef’s kiss!Looking for more? Here’s the low-down on the best vegan pizzas. More

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      The Lowest Calorie Meals On The Menus Of Kauai, Nando’s, Mugg & Bean, Simply Asia & More

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      Let’s be real: when you’re on a particular diet, or trying to hit a health goal, the idea of going to a restaurant is… stressful. Which restaurant meal options are going to be delicious *and* high in protein or low in calories? Which one is actually nutritionally dense? If you’ve ever been fooled by the word “Caesar” preceding the word “salad”, you’ll know: being smart about restaurant meal options requires skill. Enter: these orders from country-wide restaurant chains, as recommended by dietician Taryn Bortz.What’s nutritionally dense food?“Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals that is relatively lower in calories,” explains Bortz. Look for things with a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. And, make sure there is a variety of vegetables rich in micronutrients and fibre.What makes a high-protein meal?If your dish has more than 20% of its energy coming from protein, it’s considered high in protein. Protein provides the amino acids needed to build and repair muscle tissues, which is especially important for women who exercise, are ageing, or experience muscle loss due to hormonal changes (e.g., menopause). It’s also clutch for weight loss, since protein-rich foods can help women feel fuller longer, reducing overeating and aiding in weight control.How to pick a low-calorie restaurant mealPer Bortz, a meal below 400 calories is considered low in calories. If you’re looking to lose weight, low-calorie meals can help create a calorie deficit. Plus, low-calorie options allow you to eat more (and become fuller) with less food. To maximise your meal, pack your plate with whole, unprocessed foods like vegetables, lean proteins and fruits, which are rich in essential nutrients.Simply Asia Meal RecommendationsHigh proteinImage from Simply Asia

      Chicken Green Curry (301)

      The traditional green curry option serves as a protein-rich meal and is also packed with antioxidants and fibre from the array of vegetables. The aromatic spices also provide antioxidant and anti-inflammatory properties. This is a well-balanced meal that is bound to keep you feeling fuller for longer.

      Cal: 630, Pro: 60g, Carbs: 45g, Fat: 23g, Fibre: 6gHigh nutrients Image by Timolina on Freepik; for illustrative purposes only

      Roasted Chilli Tamarind with Chicken (267)

      “This dish has a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The dish is served with jasmine rice which is an excellent source of vitamin B1, vitamin B6, magnesium, phosphorus, selenium, and manganese. Tamarind is an edible fruit that is indigenous to tropical Africa and is rich in polyphenols providing antioxidant and anti-inflammatory properties.

      Cal: 420, Pro: 43g, Carbs: 48g, Fat: 50g, Fibre: 5gLow calorie Image from Simply Asia

      Chicken Tom Yum Soup (201)

      Soups are both hydrating and nourishing, and a great winter warmer meal! This soup contains a good amount of protein and can serve as either a starter or a main meal. It is low carbohydrate, low fat and bulked up with a lot of flavoursome vegetables: mushrooms, tomato and chopped lemongrass flavoured with Tom Yum and roasted chilli paste, fish sauce, coconut milk and just a dash of lemon juice.

      Cal: 630, Pro: 22g, Carbs: 10g, Fat: 7gREAD MORE: How Instagrammer The Healthy Process Healed Her Relationship With FoodWhat to order at Nando’sHigh protein Image from Nando’s

      Nando’s Boujee Bowl

      This meal has a good ratio of carbohydrates, protein and fat. Rice is a lower-calorie carbohydrate option compared to chips or wedges. You could bulk this meal by adding extra saucy spinach. There is evidence to support that the combination of food groups in a meal, particularly pairing protein with a carbohydrate, reduces the post-meal glucose response, keeping you fuller for longer.

      415kcal, 40g protein, 40g carbs, 10g fat, 5g fibreHigh nutrients Image from Nando’s

      Chicken Strips, Veg And Spicy Rice

      This meal is high in protein which also serves as a good post-workout meal to help build and repair lean body mass. It is bulked up with non-starchy vegetables which are high in fibre and water to keep you fuller for longer. The vegetables also contain antioxidants and vitamins which promote good health.

      335kcal, 31g protein, 40g carbs, 6g fat, 11g fibreLow calorie Image from Nando’s

      Chicken Salad

      Because this is so low in carbohydrates you can pair this with ½ Nando’s roll or a flame frilled mielie and your meal would still be below 400kcal. The pairing with a carbohydrate will leave you feeling fuller for longer and help maintain your blood sugar levels.  

      Cal: 353, Pro: 33g, Carbs: 2g, Fat: 22g, Fibre: 11gKauai Meal OptionsHigh protein Image from Kauai

      Cajun Chicken Quesadilla

      This meal is 33% protein and has a good ratio of carbohydrates, protein and fat. To reduce the carbohydrate quantity, the wrap can be substituted for a low-carb wrap (approximately 20g carbohydrates per low-carb wrap and contains more fibre). This is an optimal post-workout meal.

      Cal: 537, Pro: 44g, Carbs: 43g, Fat: 21g, Fibre: 6.4gHigh nutrientsImage from Kauai

      Sriracha Chicken Salad

      This meal is packed with tomatoes, peppers and spinach which are high in vitamin C, iron and folate. There is also a good proportion of carbs and protein. To reduce the fat, only use half the dressing (ask for it to be served on the side). This can also help reduce the calories by a significant amount. There is also significant protein (the protein portion is higher than the carbohydrate) which will keep you feeling fuller for longer and prevent energy slumps throughout the day.

      Cal: 620, Pro: 31g, Carbs: 26g, Fat: 44g, Fibre: 10.5gLow calorieImage from Kauai

      Protein Plate With Broccoli

      “This meal is relatively high in protein, low in carbs and the fat can be adjusted if you add less of the lemon vinaigrette (which will reduce the calories below 400). It is packed with green vegetables which are high in antioxidants, vitamins and minerals.”

      Cal: 450, Pro: 27g, Carbs: 10g, Fat: 36g, Fibre: 3.5gREAD MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Meal picks at Mugg & BeanHigh protein Image by Freepik; for illustrative purposes only

      Build Your Own Omelette

      Building your own omelette is a much better choice as you can add more protein fillings such as mozzarella cheese and macon. It is also significantly lower calories than choosing an omelette combination off the menu. Try these fillings: mozzarella, beef macon, mushroom, onion and tomato and one slice of rye toast.

      Cal: 730, Pro: 45g, Carbs: 30g, Fat: 50g, Fibre: 7gHigh nutrientsImage by Freepik; for illustrative purposes only

      Mexican Chicken and Corn Salad

      This salad has a variety of different vegetables which all contain antioxidants, vitamins and minerals. The salad dressing adds to the high-fat content, however one can ask for the sauce on the side and only had half of the amount. This will lower the fat content drastically which will decrease the amount of calories consumed. The salad is also high in protein, which will keep you feeling fuller for longer.

      Cal: 350, Pro: 28g, Carbs: 36g, Fat: 20g, Fibre: 5gLow calorieImage from Mugg & Bean; for illustrative purposes only

      Chicken and Sesame Salad – Light Version

      This salad has a good amount of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The fat content is much lower as compared to the other salads on the menu. Still, ask for the dressing separately to have control over the amount. The light version is much lower in carbohydrates compared to the regular version, which lowers the calorie content significantly.

      Cal: 332, Pro: 21g, Carbs: 30g, Fat: 15g, Fibre: 5gMeals at Vovo TeloHigh protein Image from Vovo Telo

      Chicken Bunny Chow (Remove the Top Bun)

      This “burger” is very high in protein. Removing the top bun or replacing the bun with the ‘naked’ burger option will decrease the carbohydrates by 50%. The dish is lower in fat compared to others, as yoghurt is used instead of cream for the base of the butter chicken filling. The tomato and onion sambal with the fresh rocket filling adds extra antioxidants and fibre.

      Cal: 670, Pro: 62g, Carbs: 75g, Fat: 14g, Fibre: 5gHigh nutrientsImage by by timoliona on Freepik; for illustrative purposes only

      Roast Veg Salad

      Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals. This salad contains a diverse mixture of vegetables, healthy fats and antioxidants (aubergine, mixed leaves, butternut, peppers, toasted seeds, cashew nuts and feta). This salad is also high in fibre and contains more than half of the average person’s daily fibre requirement. This supports optimal gut health and microbiome. To save calories and decrease the fat, ask for the dressing on the side.

      Cal: 1000, Pro: 31g, Carbs: 120g, Fat: 78g, Fibre: 17gLow calorie Image by wirestock on Freepik; for illustrative purposes only

      This is a great breakfast option as you can add extra protein or veg such as an extra egg/ spinach/ avo/ chicken livers or smoked trout. It is a low-calorie, low carb and fat and a high protein option.

      Cal: 240, Pro: 23g, Carbs: 14g, Fat: 10gMeal ideas from FishawaysMost fillingImage from Fishaways; illustrative purposes only

      Grilled Large Hake with Small Rice and Green Salad 

      This meal has a good ratio of carbohydrates, protein and fat. 30% of the calories from this meal comes from protein, which indicates that it is a filling meal. Hake is a great protein option, and by choosing the grilled option you are saving a lot of extra calories coming from unhealthy fats! The savoury rice has vegetables which adds bulk, and a side green salad enhances the fibre, micronutrient and vitamin content of this meal.

      Cal: 500, Pro: 36.4g, Carbs: 45g, Fat: 19gBest sideImage by by timolina on Freepik; for illustrative purposes only

      Greek Salad or Pop Prawns, Hake and Calamari box

      The choice of a side always depends on the composition of your main meal. If your meal contains sufficient protein and carbs, then a good option would be to add a salad or stir fry as a side option. If your meal contains minimal protein, a good side option or a starter to share is the Variety Box: Pop Prawns, Hake and Calamari.

      Cal: 168, Pro: 10g, Carbs: 13g, Fat: 27gLow calorieImage from Fishaways

      Grilled Hake Meal 

      This meal is full of fibre with vegetables and high in protein. Always ask for the dressing on the side to save on the calories from fat. Because this meal is low in carbs, you could pair it with a small savoury rice or a brown bread roll. To bulk up the protein or if you are still hungry, add on a side of small calamari strips.

      Cal: 399, Pro: 23g, Carbs: 22g, Fat: 12gREAD MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 MinutesThis article was first published in various issues of Women’s Health Magazine South Africa in 2024. Some meal options may have changed or been removed from restaurant menus; images are for illustrative purposes only. More