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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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      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

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      6 Time-Saving Smoothie Hacks That Are Total Game-Changers

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      We can all agree that smoothies are the ultimate grab-n-go meal: they’re perfect for breakfast, as a snack, or a quick post-workout refuel. Luckily making one doesn’t need to be a time suck. These smoothie hacks will help you whip up that delicious drink in half the time!The fastest way to get a smoothie in your hands is to… buy one, right? Sure, but your wallet will end up hating you. The solution? Make it yourself.But, let’s get real. Sometimes there just ain’t no time for that — especially in the mornings — because you’re rushing out the door, or like us, you’d rather get an extra 15 minutes of snooze time in the mornings.So, say hello to the smoothie hacks that’ll help up your smoothie game in a time crunch. Ready, steady… get your blenders out!1. Freeze those greensThe worst thing about buying all that kale? Most of it just ends up wilting in the fridge and you have to bin it. So save money (and time) by freezing them instead. Just portion your greens out into labelled Ziplock bags and then you can grab your greens whenever you need them. See ‘ya later, soggy spinach!2. Ice, ice baby!Move over H2O! Rather use your ice tray for freezing coconut water, almond milk or soy. Not only will this add essential nutrients to your smoothie it’ll also add flavour. Plus, you don’t need to measure anything out… all you’ve got to do is grab 5 blocks and you’re ready to blend. Missed your prep window? An ice maker will make sure you’ve got ice ready when you need it.

      Eiger 12KG Bullet Ice Maker

      No smoothie is complete without a liberal helping of ice. And neither is your after-hours cocktail repertoire. This sleek icemaker produces bullet-style cubes that have a hollow core and elongated shape for quicker chilling. User-friendly controls make it super simple to bring on the freeze and a transparent lid gives you a clear view of this ice-making magic in action. With the ability to produce an impressive 12kg of ice per day, you’ll be covered when it comes to your daily and entertainment needs.3. Think aheadWhy not just make a week’s worth of smoothies in one go? Just pour the contents into freezer-friendly jars or containers and store. Defrost your smoothie in the fridge overnight and then just shake it up before drinking.4. Bag itHey, they say ‘preparation is the key to success’… and that truism definitely applies to your breakfast smoothie. If you don’t want to make a bunch of smoothies in advance, just bag all your ingredients instead (including liquid ingredients). In the mood for a banana berry shake today? No, problem. Grab that smoothie pack from the freezer, dump the frozen contents into the blender and bingo! Smoothie done in 10 seconds.5. Have the right tech Your smoothies are only as good as your kit and these top-shelf blenders from Eiger Living will serve up delicious drinks with minimal effort. Consider these your ultimate kitchen remix.

      Eiger Vortex Nutriforce 1000W 8PC Blender

      This powerful blender (it boasts 1000W of power) combines high-quality engineering with modern design and a sleek finish to make a statement in any kitchen. Finetuned for optimum performance and durability, its high-torque copper motor and precision-engineered blades will make short work of any ingredients destined for your smoothie. And it’s versatile, too, including both a grinder and extractor blade for various blends, plus two resealable lids to keep your kitchen efforts fresh. The flip-top drinking lid allows for easy sipping, exactly what you need if you’re en route to the gym.

      Eiger Vortex 600W Jug Blender

      Elevate your blending with the Vortex 600W Jug Blender, a perfect fusion of power and elegance. This blender combines a robust 600W motor with a minimal yet mighty dial, so you can blend to your preferred texture. Whether you’re whipping up smoothies, soups or sauces, the Vortex delivers dynamite in a small(er) package, making every blend an effortless indulgence.

      Eiger Vortex 2000W Jug Blender

      With 2000 watts of power, this blender is the definition of a powerhouse. In other words, it’ll elevate every mix. But it’s not all brawn and no finesse: the Vortex serves up sleek functionality, giving you precise control over texture and taste. Whether you’re whipping up a post-workout smoothie, quick soup or game-changing sauce for your braai, the Vortex delivers unparalleled performance and simplicity, making every blend an effortless indulgence.And the cleanup? There’s a time-saving hack for that too…The WORST part of making smoothies is the cleanup. Well, forget washing that blender by hand. Simple squirt some washing-up liquid into your blender, fill it up to the half-way mark with water and turn it on. A few turbo-charged pulses and a quick rinse later, your blender will be sparkling clean.Try These Smoothie Recipes: 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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      A Homemade Granola Recipe That Doesn’t Taste Like Cardboard

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      Nothing beats a good homemade recipe that’s packed full of the good stuff – coconut, nuts, seeds, spices, ginger – and this one’s got ’em all! Best part (besides this granola being damn delicious)? These ingredients are great for your skin. Gingerol, the antioxidant in ginger, not only helps tone your skin, but also acts as an anti-inflammatory, which can help firm it up to look more youthful. It helps calm rashes and acne-prone skin, too!How To Make Your Own Granola At Home

      Homemade Breakfast Granola

      This recipe only takes 15 minutes to make, and is packed with all the good stuff – coconut, nuts, seeds, spices and ginger.

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course Breakfast

      Servings 5 servingsCalories 699 kcal

      2 tbsp freshly grated ginger⅓ cup desiccated coconut⅔ cup coconut flakes1 cup macadamia nuts chopped⅓ cup almonds chopped⅓ cup pumpkin seeds10 medjool dates choppedPinch ground cinnamonPinch ground nutmeg½ cup coconut oil
      Preheat oven to 180°C.Mix all the ingredients together in a large bowl, making sure that the coconut oil coats evenly.Spread the mixture onto a parchment-paper-lined baking tray and bake for 15 minutes, or until golden brown. Cool, then pop this mixture into a large sealable container, or divide into five zip-lock bags. Breakfast sorted for the week? You glow girl!

      Keyword cereal

      SERVES 5. Per serving (114g): 2 926kJ, 60g fat (35g sat), 37g carbs, 10mg sodium, 8g fibre, 8g proteinTIP: Instead of eating your granola with milk, mash one banana, mix in one tablespoon of nut butter and heat for 30 seconds to “melt” slightly until it has a similar consistency to yoghurt. Mix in granola and munch down – yum!Shop The Ingredients For This Homemade Granola

      Faithful to Nature Raw South African Almonds

      Almonds are the ultimate “power snack”, with their rich nutritional benefits and low glycaemic index for lasting energy.

      Organic Odourless Coconut Oil 500 ml

      Coconut oil is still a saturated fat, but it has a lower smoke point, making it less ideal for recipes involving high heat. However, it’s perfect for baked goods and granola.

      Faithful to Nature Macadamia Nuts – Raw

      Macadamia nuts are top-level when it comes to nut rankings, the real crème de la crème — packing heaps of benefits into those little beige bods.

      Looking for more breakfast ideas? Make this healthy tropical coconut granola or these high-protein brekkies. Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      For A Fresh Start, Reach For This Coco Yoghurt Bowl

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      In search of a quick protein-packed breakfast bowl recipe (that doesn’t involve oats)? Yoghurt’s got your back. This yoghurt bowl may sound simple, but it’ll keep you full until lunch and it’s loaded with probiotics. #BetterBreakfasts here we come!

      Go Coco Yoghurt Bowl

      This protein-packed breakfast bowl may sound simple, but it’ll keep you full until lunch and it’s loaded with probiotics.

      Cook Time 10 minutes minsTotal Time 15 minutes mins

      Course Breakfast

      Servings 1 servingCalories 484 kcal

      1 tbsp coconut flakes2 tbsp sliced almonds125 g Greek yoghurt¼ tsp cinnamon1 scoop vanilla protein powder25 g mixed berries
      Preheat the oven to 180°C, spread the coconut flakes and almonds on a baking tray and cook for 10 minutes.Combine the yoghurt with the cinnamon and protein powder in a bowl. Sprinkle over the coconut and almonds and top with the berries.

      SERVES 1: Per serving: 2 027kJ, 16g sat fat, 18g sugarLooking for more breakfast recipes? Try these low-calorie smoothies, these poached eggs with feta or whip up an avo toastie. More

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      How Veganuary Is Converting Meat Eaters For Life

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      Does a month-long plant-based challenge really have the power to reshape our diets for good? That’s the question on our lips as Veganuary, a global campaign which encourages people to eat a plant-based diet for the month of January, kickstarts for 2025.While some people who try ditching meat for a month swiftly return to their normal eating habits, new research from the University of Exeter suggests that taking part in Veganuary leads to lasting changes – not just in our diets but in how we view meat, and ourselves, too.What is Veganuary?As a brief reminder, every January millions of people take part in Veganuary – a campaign that invites people to try veganism for a month. It was launched back in 2014 by Jane Land and Matthew Glover, and inspired by the success of Movember.Last year, a whopping 25 million people gave up animal products during January.Does Veganuary change long-term eating habits?A growing body of research suggests that trying Veganuary may leave a lasting impression on both people’s eating habits and attitudes toward meat.“Normally, the idea is to educate people first to change their attitudes, and hopefully, they end up changing their behaviour,” Natalia Lawrence, an associate professor of psychology at the University of Exeter told The Guardian. “But if you persuade people to change their behaviour for a month, it seems that these things follow.”The team at the University of Exeter have independently conducted a number of studies on people taking part in Veganuary. Their 2022 study, published in the journal Frontiers in Nutrition, found that, on average, people report liking meat less (after taking part in Veganuary), with some even finding it ‘disgusting’.This aligns with their earlier research, which showed that 74% of vegetarians and 15% of flexitarians find meat disgusting. While another study (currently under peer review) delves deeper into this phenomenon of ‘meat disgust’ – suggesting that some individuals (primarily vegetarians) feel the same way about eating meat as meat-eaters feel toward the idea of eating faeces, or human or dog flesh.Adding to this, their survey of 46 Veganuary participants, published in the scientific journal Appetite last year, found they were less likely to say they identified as a ‘meat-eater’.“We know that identity strongly shapes food choices, so by encouraging participants to view themselves as individuals who reduce or avoid meat, Veganuary may pave the way for lasting, positive changes in dietary habits,” PhD researcher Sophie Hearn said.READ MORE: All The Vegan Kits, Meals And Guides To Help You Go VeganIs Veganuary the key to reducing meat consumption for good?By encouraging participants to try a plant-based diet, this research shows it fosters lasting changes in how people view themselves, their diets, and their relationship with meat.The University of Exeter also identified some of the difficulties that can hinder successful participation in Veganuary. Including; navigating food choices in social settings, a lack of plant-based options when eating out, missing non-vegan foods, and the perceived inconvenience of plant-based cooking.Toni Vernelli, Veganuary’s head of communications, said the organisation was pleased to see that Exeter’s research backed up its own participant surveys.“It’s gratifying to see Exeter’s research findings echo what we see every year in our participant surveys. At the end of their Veganuary pledge, more than 80% of participants tell us they plan to permanently reduce their meat and dairy consumption by at least 50%. This finding has been consistent for the past five years. Our participants report the same top challenges too – dealing with friends and family and eating out. We’re very excited to support Exeter University with new research investigating protocols for tackling these barriers.”The bottom lineWhile Veganuary is just a one-month challenge, it appears its impact on meat consumption can last much, much longer.By encouraging participants to try a plant-based diet, evidence suggests it has the potential to spark lasting changes in how people view meat, their diets and themselves – proving that small dietary changes really can lead to long-term changes, for both your health and the environment – one meal at a time.Try these vegan recipes:This article by Alice Barraclough was first published on Women’s Health UK. More

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      3 Easy, Healthy Sorbet Recipes Perfect For Sunny Days

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      We’re all about food that tastes delish, but instead of dashing to the café for a lolly to cool the kids (and yourself) down, rather make your own nutritious homemade sorbet this season. This way you can control exactly what you’re putting in your body and use the best fresh fruits spring and summer have on offer. Here are three easy recipes to whip up!Strawberry sorbet

      Wash and chop 400g strawberries and place in a bowl. Using a hand blender, whizz the strawberries until a purée forms. Add ½ cup xylitol and 1 egg white and blend for 10 minutes. The mixture will increase in volume and turn a pinkish colour. Place in a freezable container overnight.READ MORE: These Gingerbread “Ice Cream” Sandwiches Will Be Your New Go-To TreatMango sorbet

      Peel, chop and purée 4 large mangoes. Heat ½ cup xylitol in a saucepan with ½ cup water. Stir until dissolved and simmer until a syrup forms. Set aside to cool then, using a hand blender, mix the syrup into the mango purée. Pour the mixture into a shallow tray and place in the freezer. Stir every 30 minutes for two hours, then freeze overnight.READ MORE: How To Manage The Festive Sugar Spike This Christmas – For Adults And KidsPineapple sorbet

      Peel, core and chop 1 pineapple and place in a freezable container overnight. Place frozen pineapple in a blender with 4 tablespoons xylitol and half a cup of cold water. Blend together and place back in the freezable container and freeze overnight.Recipes by Amy Rankin More