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    This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing

    Looking for a healthy food take on chocolate cake? This light chocolate cake is gorgeous and moist as is, with no need for sugary ganache or icing.
    Chocolate cake can be deadly for your kilojoule count, since it’s packed with sugar, refined flour and oil. But you can easily substitute for a higher fibre flour, like oat or chickpea flour, that doesn’t compromise on texture and flavour. Also, try substituting sugar for honey or another sugar-free alternative for a sweet, decadent treat that won’t break the kilojoule bank.
    READ MORE: Are Air Fryers Actually Healthy Or Am I Kidding Myself?
    What You Need

    250g cooked beetroot
    200g butter
    200g 70% dark chocolate
    4 tbsp hot espresso
    135g wholewheat flour
    1 tsp baking powder
    3 tbsp cocoa
    5 free-range eggs, separated
    150g castor sugar or sugar replacement

    READ MORE: 5 Mistakes Almost Everyone Makes When They Start New Year’s Resolution Diets

    Preheat the oven to 180°C.
    Grease a 20cm nonstick cake tin with a little Spray and Cook and line the bottom of the tin with baking paper.
    Purée the beetroot in a food processor.
    Heat the butter and chocolate in a microwave for 10 seconds at a time, or until just melted, then pour in the hot coffee and leave to cool slightly.
    Sift the flour, baking powder and cocoa in a bowl and set aside.
    Separate the eggs, then whisk the yolks in a bowl until frothy.
    Stir the eggs into the chocolate and butter mixture and fold in the beetroot.
    Whisk the egg whites until stiff peaks form, then fold in the sugar.
    Fold the sugar and egg whites into the chocolate mixture, then fold in the flour and cocoa mixture.
    Pour the batter into the tin and bake for 40 to 45 minutes, or until a skewer inserted into the cake comes out clean.

    SERVES 8. Per 158g serving: 2 215kJ, 34g fat (20g sat), 48g carbs, 140mg sodium, 4g fibre, 9g protein
    READ MORE: Exactly How To Make The Perfect Pizza On The Braai More

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    This Tasty Super Greens Pie Is The Best Way To Sneak In Your Veggies

    Make this vegetarian pie and your body will defs thank you for including all these greens in your diet. Trust us! Plus, we’ll show you the ultimate time hack to get in a workout while you’re cooking.

    How To Maximise Your Meal Time Prep

    Has your week gotten off to a far more frantic start than you anticipated? Or maybe you’re struggling to find the hours or minutes to fit in some exercise? We’ve got just the solution for you!

    READ MORE: Here’s How To Make The Viral TikTok Green Goddess Salad

    While your pie bakes, you’ll have 40 minutes to get bendy with our ​​Hatha Yoga Class with yoga and pilates instructor Duduetsang Phele. You’ll just need a yoga mat or big towel, a pillow and a small towel. Easy as pie!

    Check out the video below:

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

    Super Greens Pie

    Serves 8

    This vegetarian pie recipe was created by the amazing food and recipe writer, stylist and Instagram genie, Lucy Tweed. She is the creator of Every Night of the Week, an Instagram account full of recipes for people who don’t like recipes. We feel seen!

    And now she has a wildly entertaining and practical cookbook filled with shortcuts and permission to do it your own way. You can get your own copy of Every Night of the Week by Lucy Tweed here. It’s filled with tons of recipes that are just as easy and delicious as the one below.


    1 Bunch rainbow chard, leaves removed and torn, stalks chopped into 1cm pieces

    6 Garlic cloves, chopped

    1 Onion, chopped

    2 tsp Ghee (olive oil is also fine)

    1 Bunch kale, chopped into 4cm pieces

    250g Frozen spinach, thawed, drained

    Sea salt and freshly ground black pepper

    500g Fresh ricotta

    2 Eggs, lightly beaten (reserve 1 teaspoon for the egg wash)

    Handful of dill, chopped

    Handful of flat-leaf parsley leaves, chopped

    Handful of mint leaves, chopped

    Grated zest and juice of 1 lemon

    250g Halloumi, grated

    1 tsp Dried oregano

    1 Rectangular sheet (or 2 squares) good quality shortcrust pastry

    1 Rectangular sheet (or 2 squares) good quality puff pastry

    1 Tbsp Black and white sesame seeds

    Optional Ingredients:

    Lemon wedges

    Sriracha and kewpie mayonnaise (yes, we know it defies tradition)


    Preheat the oven to 180°C.

    In a large frying pan over medium heat, fry the chard stalks, garlic and onion in the ghee for 10 minutes.

    Turn the heat to high, add the chard and kale leaves and fry for a further 5 Minutes

    Add the spinach and season with salt and pepper, then remove from the heat and allow to cool.

    In a large bowl, combine the ricotta, beaten egg (except the teaspoon you’ve remembered to keep back), dill, parsley, mint, lemon zest and juice, halloumi and dried oregano. Now stir in the chard mixture.

    On a large (50cm x 30 cm) baking tray lined with baking paper, place one rectangular sheet of shortcrust pastry or overlap two square sheets and seal at the centre.

    Spoon the ricotta and chard mixture on top.

    Top with the sheet of puff pastry, crimp the edges to seal completely and score using long diagonal slashes.

    Whisk together the reserved egg and 1 tablespoon water to make an egg wash. Brush over the pastry and sprinkle with sesame seeds.

    Bake for 40 minutes until golden and puffed, while you do some yoga. More

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    All The Vegan Kits, Meals And Guides To Help You Go Vegan

    These genius boxes, guides and meals take the guesswork out of going vegan and deliver delicious, nutritious meal ideas that’ll keep you going from Veganuary into infinity. Being vegan has seriously never been *this* easy.

    ProVeg Vegan App

    Wanting to go vegan? Try signing up for the ProVeg Veggie Challenge for one month. With their app, you can access easy-to-make recipes that’ll make your transition so much smoother.

    The Deli Basic Vegan box, R450

    Stock up on the essentials with this basic pantry box, containing the vegan Holy Grail: nutritional yeast, which mimics the flavour of cheese.

    READ MORE: 5 Vegan Breakfast Recipes To Help You Ace Veganuary

    The South African Vegan Cookbook, R305

    Eating oats every day? Mix things up with this essential cookbook, containing South African products in their recipes, no foreign or hard-to-find ingredients.

    Plated Convenience 7-Day Starter Pack, R1183

    If you’re wanting to eat plant-based but aren’t sure of meals (or are short on cooking time), simply try the Plated Convenience box, which comes with seven days of frozen meals you just need to pop out and heat. Zero brain cells necessary.

    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

    Fit Food4U 21-Day Vegan Package, R1,319.88

    Get meals for 21 days (that’s basically your entire vegan month). They’re all vegan and nutritious, so you can focus less on what to cook and more on how good it feels to be vegan.

    READ MORE: All The Things To Braai This Public Holiday If You’re Vegan

    UCook Veggie Meal Kits

    Trying to cook more? Try these ready-to-go cooking kits, with everything you need to make smashing vegan meals. You’ll learn new recipes to try later on, too.

    Dinnerbox Vegan Box, R945 for 10 meals

    Another ready-to-heat-and-eat meal box that’s totally vegan! Plus, with every purchase, you get four free soups. More

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    Every Product Your Kitchen Needs To Make Healthy Eating Easy (and Delicious)

    The real secret to successfully eating healthier (while still staying sane) is truly cooking at home more often. And the secret to cooking healthy at home more often is stocking your kitchen with items that make healthy cooking easier, and stocking your pantry with more nutritious versions of all your favorite foods. When a craving hits, you won’t have to ignore it. Instead, you’ll be prepared to DIY a meal that tastes as good as it is good for you. Stock up on these kitchen essentials that make healthy eating a breeze, and get ready for a happier, healthier you.

    In this article


    Beast Health
    Compact, sleek, and functional, this blender serves up the smoothest smoothies, dressings, soups, nut milks—you name it—hands down. Did I mention you can conveniently take it to-go?
    Available in two colors.

    Always Pan
    Braise, sear, steam, strain, sauté, fry, boil, serve, store—there’s essentiallynothing this pan can’t do. Plus, it’s non-stick and non-toxic, so all you have to worry about is what you’re going to dish out.
    Available in nine colors.

    Automatic Nut Milk Maker
    If you’re a real health nut, you might be having oat milk with your coffee and almond milk in your smoothies. But many of the packaged kinds are processed and full of added chemicals. Make DIYing your own plant-based milk a piece of (dairy-free) cake with this easy-to-use nut milk maker.
    Available in two colors.

    Good Grips
    Salad Spinner
    Greens need to be washed at home (all the dirt, pesticides, touching… yuck!), but can get soggy after washing if you use a plain ol’ strainer. The salad spinner dries your greens quickly, leaving you with clean, crisp, and ready-to-use veggies.

    Indoor Grill
    If you haven’t jumped on the air fryer bandwagon yet or you’re in the market for a new one, look no further. This time-saver is not only an air fryer, but it also grills, roasts, bakes, and dehydrates. And it’s on sale!

    Menu Denmark
    Bottle Grinders
    Not your average salt and pepper shakers, these chic bottles grind more than just S + P. They also grind herbs, spices, grains, nuts, seeds, and dried fruits for more nutritious and tasty meals. Their pretty design is just icing on the cake.
    Available in two colors.

    Instant Pot
    Multi-Use Programmable Pressure Cooker
    Say hello to your other must-have, all-purpose gadget to make your weeknight dinners a pinch. Throw ingredients in the pot and set a timer for an easy-to-use and easy-to-clean way to make everything from soups and steamed veggies to pasta and ribs and even cheesecake (yes, you read that right!).

    Crate & Barrel
    4-Piece Place Setting
    There’s no denying we also eat with our eyes, so why not romanticize and zhuzh up your meals with an aesthetically-pleasing dinner set? This find sets an impressive table for dinner—whether a casual supper for one (or two) or a more formal gathering.
    Available in two colors.


    Glass Lunch Bowl Container
    Get rid of those plastic containers that are as bad for your body as they are for the environment. Instead, try out these microwave and dishwasher-safe glass storage containers that will not only keep your fridge tidy (and pretty), but also won’t leak toxins into your food.
    Available in five colors.

    Bee’s Wrap
    Reusable Beeswax Food Wrap
    Wrap up leftovers or on-the-go meals or snacks with good-for-the-environment wrap instead of single-use plastic wrap. You probably get it by now: A healthy kitchen means healthy for you AND our planet.

    Reusable Sandwich Bag
    Make plastic storage bags a thing of the past with this reusable silicone and easy-to-store alternative. Whether you use it to pack up lunch, store leftovers, or steam veggies, you won’t miss your old Ziploc bags. Oh, and this gem is freezer, oven, microwave, and dishwasher-safe.
    Available in multiple sizes and colors.

    Onion, Garlic, Lemon, Tomato, Lemon, and Avocado Keepers
    No more half eaten avocado, tomato, lemon, garlic, or onion that ends up in the trash, thanks to these finds. The BPA-free keepers extend the shelf life of your favorite produce while keeping your fridge organized.

    Lazy Susan Organizer
    With this organizer, you can easily find and grab what you need—be it snacks, sauces, produce, or supplements—with a quick turn. The clear, BPA-free bins are removable, making refills and clean-up a cinch.

    5-Piece Container Set
    A healthy kitchen starts with always having good-for-you pantry staples on hand that you can use to easily and quickly whip up nutritious meals. Well, this dishwasher-safe, BPA-free, and stackable set will keep your dry foods fresh and your pantry in order.

    Cord Organizer for Kitchen Appliances
    Your kitchen countertops will be free of messy, annoying power cords with these cord keepers. Simply attach them to the back of your small kitchen appliances (think: blender, coffee machine, air fryer, toaster) for a well-kept kitchen.


    Kathryne Taylor
    Love Real Food
    Whether you’re a vegetarian, vegan, or meat-eater, this cookbook has something for everyone. Loaded with 100 approachable and delicious meatless recipes made with fresh, wholesome, sustainable food, it takes the guesswork out of weeknight dinners.

    Kristin Cavallari
    True Comfort
    Channel Kristin Cavallari in your own kitchen when you recreate her favorite healthy, gluten and refined sugar-free comfort food recipes. What’s more, she let us in on her tips and tricks to putting together a well-stocked pantry, fridge, and freezer.

    America’s Test Kitchen
    Bowls: Vibrant Recipes with Endless Possibilities
    There’s something about bowls that makes its contents that much more appetizing. With 75 bowl recipes and mix-and-match bases, toppings, and sauces, this cookbook ensures there will be no shortage of bowl nights. Seared Tuna Poke Bowl, anyone?

    Toby Amidor
    The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go
    There’s no denying that meal prep saves time and money, but let’s face it: When we do get around to it, we often stick with the same ol’, uninspired meals. Enter: The Healthy Meal Prep Cookbook. Packed with wholesome grab-n-go options for breakfast and lunch as well as quick dinners, consider your meals for the week ahead cooked and ready to serve.

    Jeanine Donofrio
    Love and Lemons Every Day: More than 100 Bright, Plant-Forward Recipes for Every Meal
    Known for her food blog featuring fresh recipes with seasonal fruits and vegetables as the main ingredients, Donofrio dishes out more than 100 new vegetarian recipes in Love & Lemons Every Day. Leave it to Donofrio to turn butternut squash into the tastiest creamy queso you’ve ever had and transform sweet potato into a smooth chocolate frosting. And ever wonder what to do with those unused vegetable parts (looking at you, broccoli stalks)? You better believe she’s got a clever solution or two for that.

    Ina Garten
    Modern Comfort Food: A Barefoot Contessa Cookbook
    No one does soul-satisfying dishes like Ms. Ina Garten. Sometimes you just need a hearty cheddar and chutney grilledcheese sandwich with a side of creamy tomato bisque to warm your insides. From whipping up special weekend breakfasts and quick weeknight dinners to cocktails and dessert, it’s the closest thing to having Ina cooking alongside you IRL.

    Pantry Staples

    Verve Coffee Roasters
    Fair Trade Organic Coffee
    If you’re drinking a cup (or three) of coffee a day, you should know where it comes from and that it’s full of all the good antioxidants sans pesticides, added chemicals, etc. This java is fair trade, organic, and made in California, so you know exactly what you’re getting.

    Noble Made
    Classic BBQ Sauce
    Don’t mistake this essential pantry staple for the standard sugar-laden version. The Noble Made rendition is made with all-natural, clean ingredients (think: water, apple cider vinegar, tomato paste, and spices) and gets its slightly sweet kick from pineapple juice. Taco Tuesday, Meatless Monday, and your BBQs just got a major upgrade.

    Simple Mills
    Farmhouse Cheddar Crackers
    When it comes to snacks, there’s nothing more classic than cheese crackers. But these cleaner Simple Mills cheddar crackers get an “A” for the nutrient boost they deliver on, thanks to their flour blend of almonds, sunflower seeds, and flaxseeds, not to mention organic cheese. A winning combo of carbs, protein, and fat, what’s not to love?

    Hearts of Palm Pasta
    Your pasta night just got a whole lot more nutritious and exciting. This low-carb, high-fiber linguine pasta made out of hearts of palm may be veggie-based, but it tastes and looks like the real deal.

    Sea Salt Tortilla Chips
    Got a serious guacamole addiction? Same. Try these non-GMO, grain-free tortilla chips that are made with avocado oil and contain more fiber and protein than your typical chips for guilt-free snacking.

    Base Culture
    Sourdough Bread
    The best thing since sliced bread is, well, this sliced bread, and for good reason. Made with zero artificial ingredients and a solid mix of carbs, protein, and fiber, you can’t go wrong making toasts and sandwiches with this bread.

    Marinara Sauce
    Slow-cooked sweet Italian tomatoes, olive oil, onions, salt, garlic, basil, black pepper, and oregano (read: fresh, whole ingredients) come together to create this no-sugar-added, classic marinara sauce. Top off the aforementioned linguine pasta, spaghetti squash lasagna, or pizza crust with it for a clean, authentic Italian meal (insert chef’s kiss).

    Navitas Organics
    Chia Seeds
    Instantly give your smoothie, oatmeal, stir fry, salad, and baked goods (I could go on and on) a protein and fiber boost with this organic, nutrient-dense superfood.

    Chosen Foods
    Avocado Oil Spray
    PSA: Many store-bought foods and restaurant dishes are cooked with genetically-modified vegetable oils (think: canola or sunflower oil). The good news? When you have this 100% pure Avocado Oil Spray that is free of chemicals, emulsifiers, and propellant as your kitchen sidekick, you can cook, sauté, bake, dress, or broil worry-free.

    14 Ways to Eat Healthier This Year Without Going on a Diet More

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    Not Into Dry January? Try These Healthy Alternatives Instead of Giving Up Alcohol Completely

    So you knocked back one too many spiked eggnogs and mulled apple ciders during all the merrymaking (AKA holidays), and when January 1 rolled around, you committed to Dry January—a popular yearly tradition alongside the common resolutions to work out more or lose weight—and swore you wouldn’t touch alcohol for the next 31 days. Sure, going cold turkey may sound like a good idea in theory, but when those post-holiday blues set in, taking a whole month off from drinking alcohol can feel unrealistic. And, IMO, any restrictive, quick-fix trend—be it a diet, detox, or cleanse—raises a red flag and sets off the alarms in my head.
    If you’ve decided to say “no” to jumping on the Dry January train and holding the booze for the entire month, you’ve come to the right place. Give these healthy approaches to drinking a shot (pun intended) this January and beyond. Whether you’re sober curious, wanting to cut back on imbibing for good, or considering taking a mindful break, read on for simple and sustainable alternatives to Dry January. 
    1. Try Damp January
    Consider Damp January Dry January’s more moderate, laid-back cousin. Rather than nixing alcohol completely, the idea behind Damp January is to drink in moderation and find a healthy balance throughout the month. It takes away the pressure, not to mention the feeling of being deprived, and allows you to enjoy the occasional Taco Tuesday margarita while making you less likely to engage in mindless drinking. Instead, you’re able to take a step back, reflect on what role alcohol plays in your life, and reevaluate your relationship with it. Translation: If you want a glass of wine, have it because you’re making choices based on what makes you feel good now (and later), rather than out of habit. It doesn’t have to be all or nothing.
    If Damp January is much more up your alley, the best part is you set the ground rules. That may look like keeping your daily count to one, recruiting an accountability partner, finding resources to help you reduce your alcohol intake, like a podcast or app, or changing up the way you socialize (more to come on that). However you partake in Damp January, it can help you hit “reset” on your drinking habits. 
    2. Set boundaries before drinking 
    Sometimes we just need to create some boundaries around a habit we want to change in order to see it through, and drinking alcohol is no exception. Before the week begins, determine the days you’ll imbibe. Perhaps you’ve decided Winesday Wednesday and Saturday-night mocktails it is. Will you set a drinking limit? No more than two nightcaps per night? Like with setting any goal, start small and be realistic, and once you achieve it, you can reach higher. And whatever you decide, commit to drinking one glass of water per alcoholic bevvie to offset its dehydrating effects. 
    You may notice only having drinks on the designated days will bring more awareness to your drinking patterns. Do you look to that cocktail to help you get through uncomfortable social engagements or that glass of Pinot to unwind after a long, stressful work day? Are you ordering that next round of drinks or topping off your glass of wine out of enjoyment or simply because it’s the thing to do? Also take note of how you feel mentally and physically after the days you drink versus when you abstain from drinking. Do you find yourself tossing and turning after a night of drinking and more clear-headed and energetic the morning after skipping the wine? Bottom line: Being more mindful when you drink and recognizing your inclination to drink will give you the upper hand in making healthier choices for you. And when you have guidelines to follow, you’ll set yourself up for success. 

    3. Stick to certain types of alcohol
    It goes without saying that not all alcohol is created equal. There are less-than-healthy libations, and then there are the notoriously mixed drinks high in sugar that leave you with much to be desired (hello, sugar-induced coma, crappy sleep, and hangover). Instead, reach for a single, clear alcohol, like vodka and tequila, as opposed to dark liquor (think: rum, whiskey, and rye), which has a higher sugar content and will likely lead to more dehydration and worst hangover symptoms. Mix with kombucha for its probiotics perks or sparkling water upgraded with fruits and herbs in a nice glass (because everything seems to taste better and feel fancier in one). 
    Another tried-and-true alternative to sugar-laden cocktails? Opt for organic red wine that’s free of preservatives, added sugars, and pesticides. Not only does it promote moderate drinking because you’re more likely to take your time enjoying it, but it also contains heart-healthy antioxidants. You can also try DIYing wine spritzers (mixing wine with sparkling water) and mulled wines. Wine spritzers deliver a one-two punch by lowering the alcohol content while adding the hydration factor, and mulled wines serve up additional health benefits with its spices. 
    4. Occasionally switch to non-alcoholic alternatives 
    Thanks to a major shift in drinking culture in which booze-free refreshments reign supreme and can be found at practically any food or beverage establishment, there’s a non-alcoholic substitute for whatever your drink of choice may be. From bubbly and spirits to beer and wine, take your pick of alcohol-free drinks that pack in flavor sans the dreaded hangover, not to mention the other undesirable side effects of alcohol, added sugars, and artificial flavors (you know, sleep disruption, mood swings, hangxiety…). If you still want some alcohol, but only care to keep drinking for the taste or experience, try one alcoholic drink and then switch to a booze-free alternative.
    Mixed drinks meant to mimic the presentation and taste of craft cocktails without the alcohol are having a moment, and for good reason. They’re as sophisticated and tasty as the next adult bevvie with endless recipes that you can enjoy at home (time to restock the bar cart!) or in any social setting. Trust me—you won’t even miss the alcohol. Going dry doesn’t stop there. If you’re into superfoods and supplements, you might want to check out functional beverages that infuse non-alcoholic alternatives with ingredients like adaptogens, amino acids, plants, and CBD.  The main takeaway? Saying “Bottoms up!” with booze-less varieties has never felt or tasted better. 

    5. Plan more alcohol-free activities
    It goes without saying that there are certain pastimes that are centered around booze and where you’re more likely to let your hair down than others. Case in point: happy hour, sporting events, parties. So when your BFFs want to hit up The Tipsy Cow or have a GNO, try suggesting an alternative activity that doesn’t involve drinking alcohol, such as a spa day, going for a hike, or acting like tourists and checking out the local attractions.
    Additionally, remember that glass of wine you lean on to relax after a rough day? Find other ways to take a breather. Whether that looks like sweating it out in a Pilates class, picking up a new hobby, or finally diving into that book you’ve been meaning to get to, choose a form of recreation that’ll occupy your time and take your mind off of sipping on an alcoholic beverage. You’d be surprised how much easier it is to stick with your new healthy drinking habits when you swap out the vino for another activity you consider a treat. Bonus points? You may end up saving some cash while you’re at it. 
    While this article addresses emotional dependencies and behaviors related to alcohol, it is not meant to help treat addiction. If you are struggling with substance abuse, call the SAMHSA National Helpline at 1-800-662-4357 for assistance.

    A Health Expert’s Guide to the Healthiest Ways to Drink Alcohol More

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    3 No-Cook Lunch Recipes That Go WAY Beyond The Sandwich

    Load shedding starts and hunger strikes! Within a few minutes of browsing foodie videos on Instagram and TikTok; Grrrrr; your hunger pains elevate. These quick and easy lunch recipes will fuel you up in a jiffy and you don’t even have to cook anything.

    Try these delicious and nutritious no-cook recipes:

    Roast Beef Salad

    Serves 4

    Time: 15-minutes

    What You Need

    2 small heads butter lettuce, torn into pieces

    35 grams sliced roast beef

    1 large tomato, cut into wedges

    1/2 red onion, sliced

    110 grams of soft goats cheese, crumbled

    1/4 cup extra-virgin olive oil

    2 tablespoons balsamic vinegar

    2 teaspoons Dijon mustard

    Salt and black pepper


    Divide the lettuce, roast beef, tomato, onion, and goat cheese among bowls. In a small bowl, whisk together the oil, vinegar, mustard, 1/2 teaspoon salt, and 1/4 teaspoon pepper.

    Drizzle over the salad.

    Click here for more info

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

    Gazpacho Chicken Salad

    What You Need

    1 cucumber

    4 cups shredded chicken (buy a ready-cooked chicken)

    2 chopped peaches

    2 cups halved cherry tomatoes

    1 yellow bell pepper

    ½ cup diced red onion

    1 cup feta


    1/3 cup extra-virgin olive oil

    2/3 cup fresh basil

    2 tablespoons red-wine vinegar

    1/4 teaspoon each salt and pepper


    Slice cucumber into long strips with a peeler; squeeze out excess water.

    Toss with shredded chicken, peaches, cherry tomatoes, yellow bell pepper and red onion feta.

    Chill mixture. Serve on a bed of greens.

    Drizzle with dressing.

    READ MORE: 3 Healthy Braai Recipes For An Outdoor Summer Feast

    Fresh Spring Rolls

    What You Need

    1 large garlic clove, smashed

    1 1/2 tablespoons light brown sugar

    1 teaspoon Thai green curry paste

    2 tablespoons fresh lime juice

    2 tablespoons fish sauce

    1/4 cup chopped coriander

    1/4 cup chopped mint

    1/3 cup mayonnaise

    4 cups coleslaw mix

    2 cups of either shredded roast chicken, ready-cooked prawns or tuna depending on your preference.

    24 rice paper wrappers


    In a mortar, pound the garlic to a paste with the brown sugar and green curry paste.

    Add the lime juice, fish sauce and three tablespoons of water. Stir in half of the coriander and mint.

    In a small bowl, whisk the mayonnaise with one tablespoon of the green curry dipping sauce. In a large bowl, toss the coleslaw mix with the roast beef and the remaining cilantro and mint.

    Fill a pie plate with warm water. Dip two or three rice paper wrappers at a time in the water, then set them on a work surface to soften, for about one minute.

    Spread a scant teaspoon of the curry mayonnaise on the bottom third of each wrapper and top with a scant three tablespoons of the filling you’ve chosen (tuna etc.).

    Roll the wrappers into tight cylinders, tucking in the sides as you go.

    Transfer the rolls to a plastic wrap-lined baking sheet and repeat with the remaining wrappers, curry mayonnaise and filling.

    Just before serving, cut each roll in half and serve with the dipping sauce. More

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    This Celebrity Nutritionist Shares Her Tips on How To Kickstart Healthy Eating Habits

    So it’s been a stressful week (or weeks–looking at you, holiday season) and your regular eating habits are thrown off-kilter. You’ve been making food choices that aren’t aligned with your bodies’ needs and cues. The result? Brain fog, low energy, painful bloat, weakened immune system, or just an overall feeling of blah. First of all, take a deep breath. It’s OK–we’re cyclical beings and our food habits are naturally cyclical too. But you don’t have to let a couple of takeout meals or a holiday season of eggnog and cookies spiral into an extended period of eating foods that don’t make your body feel its very best. 
    While there’s no one-size-fits-all definition of “healthy,” there are simple and sustainable ways to build a good-for-you diet (without actually going on a diet). I asked Kimberly Snyder, nutritionist, spiritual and meditation teacher, and author of You Are More Than You Think You Are, to let us in on her secrets on how to feel and look your best. With a clientele that reads like an A-list party invite (Reese Witherspoon, Drew Barrymore, and Channing Tatum, if we’re going to name-drop), consider her Hollywood’s go-to nutritionist—and now yours. Read on for the healthy eating tips she lives by.

    Meet the expert

    Celebrity Nutritionist
    Kimberly Snyder is a three-time New York Times bestselling author, spiritual and meditation teacher, nutritionist, and wellness expert. She is also the founder of Solluna®, a holistic lifestyle brand, and the host of the top-rated Feel Good Podcast. Snyder has been featured by many national media outlets, including Good Morning America, The Today Show, and The New York Times.

    1. Start the day with hot water with lemon
    The Ayurvedic practice of drinking hot water with lemon in the morning has long been touted for its health benefits (think: get things moving), and for good reason. “This simple practice helps to get you hydrated in the morning, supports great digestion, and can support your liver, your main detoxifying organ–it’s like drinking from the sun!” Snyder remarked. “Full of vitamin C, it’s a great way to support glowing skin as well.”  So before you reach for your morning cup of joe or bite into your breakfast, wake up and hydrate your body with the citrus-spiked beverage. Bonus points: You’ll get a leg up on hitting your hydration goal for the day and be more mindful of staying hydrated throughout the day by drinking the concoction first thing in the AM. It’s a simple addition to your morning routine that your digestive and immune systems will thank you for. You just might notice a glow-up in your skin too. 

    2. Stick with plant-forward eating
    We all know that a whole, nutritious diet includes piling on the greens. But rather than focusing on cutting out your favorite foods, Snyder encouraged setting your sights on munching on more plants. What would you find in Snyder’s fridge? Kale, spinach, microgreens, sprouts, apples, carrots, bananas, and nuts. “My mornings always include a Glowing Green Smoothie, made with three cups of leafy green vegetables, celery, banana, pear, apple, and lemon juice,” Snyder described. “This smoothie has 9-11 grams of fiber, which is key for stabilizing blood sugar and preventing the body from craving sugary foods later. This, along with giving ourselves incredible amounts of minerals, vitamins, and antioxidants, all work together and leads to being more in tune with nature and making better decisions all day.”
    Not a fan of a cold refreshment in the morning? Drink Snyder’s signature drink at room temperature or simply make sure you’re checking off produce at every meal. They’ll not only load you up with fiber and micronutrients, but also keep your body satiated and your blood sugar levels stable (read: a boost in energy and mood). 

    3. Meditate consistently
    Fueling our bodies physically through nutrition and movement is important, but the other piece of the wellness puzzle is giving our mental, emotional, and spiritual well-being some much-needed TLC. Enter: meditation. “This is the most important practice of all, in my opinion, which has radically transformed my health, clarity, inner peace, intuition and abundance,” Snyder stated. “When we connect to our True Self, we stay more centered throughout the day and are able to be more clear and energized. You will know when you are truly hungry and will be better equipped to deal with emotions rather than give in to food cravings.” In other words, by connecting with yourself through meditation, you’ll bring awareness to the present, feel more calm, and be more in tune with your bodies’ signals.
    Let go of any perception that you have to meditate for an extended amount of time to reap the benefits. Even a one-minute meditation can flip on the well-being switch. Lean on Snyder’s guided meditations, download a meditation app that speaks to you, or take up focused breathing. 

    4. Take the right kind of probiotics
    If I were to pick the wellness buzzword as of late, it would be gut health. It’s the key to your physical and mental health after all. And that glow from the inside out we all crave? You can thank (or blame) your gut microbiome. Of course, the holy grail to keeping your gut health in check is eating a healthy diet, but adding high-quality probiotics to your regimen can also do wonders to heal your gut or keep it happy.
    According to Snyder, the word “probiotic” combines two Greek words: “pro,” which means promotion of, and “biotic,” which means life. The name says it all! “Probiotics have been shown to strengthen your immune system, improve digestion, promote weight loss, and even protect you from certain ailments and diseases,” Snyder emphasized. What’s more, according to Harvard Health Publishing, probiotics can help restore the balance when the gut becomes unbalanced with unhealthy levels of certain bacteria, thanks to unhealthy eating, stress, poor sleep, etc.
    When researching the best probiotic for you, consider the types of bacterial strains used, which strains and/or brand names have been studied for their effectiveness, and how the probiotics need to be stored. As a general rule of thumb, Snyder recommended looking for a formula containing soil-based organism (SBO) strains, such as her Solluna Feel Good SBO Probiotics+. “What does not make a formula effective or not is culture count,” Snyder conveyed. “Many brands can add billions of cultures into a formula for marketing, but they are destroyed before they get into your gut and they are not in proper ratios or the composition you need for a healthy, balanced microbiome. It’s not about numbers, it’s about efficacy.” When in doubt, pack on probiotic-rich foods like kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, and sourdough bread.

    5. Check in with your body’s response to dairy 
    According to Snyder, many people are intolerant or sensitive to dairy, but undiagnosed; a whopping 65% of the human population is lactose intolerant. “Even for those who aren’t entirely ‘intolerant’ to lactose, dairy can still be a major trigger for irritable bowel syndrome among other digestive conditions, such as chronic constipation,” she explained. If you’re part of the 65% and have a lactose intolerance, your body is unable to fully digest the lactose in milk, leading to symptoms ranging from gas and bloating to abdominal pain and diarrhea after consuming dairy products. 
    Snyder suggested reaching for plant-based sources of calcium such as green leafy vegetables, tahini, and sesame seeds and eating more vegetables, fruits, whole grains, nuts, and seeds to fill in the gaps in your diet where dairy played a role. Thanks to the many plant-based alternatives to milk, cheese, yogurt, ice cream, you name it, at our disposal, going dairy-free has never been easier (or tastier). 

    Healthier Swaps for All Your Favorite Snacks (That Still Taste Amazing) More

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    These 13 Simple Mocktails Are So Good, You’ll Make Them Long After Dry January

    Like it or not, alcohol is a major part of our daily lives. People enjoy wine with dinner, grab drinks with friends or co-workers after a long week, and raise glasses of Champagne to toast newlyweds. And while consumption in moderation (especially of wine) can offer a few benefits (it has antioxidants), too much alcohol can seriously put a wrench in your healthy-living goals. Enter mocktail recipes.

    For those of us looking to drink less booze, the non-alcoholic drink options out there aren’t exactly exciting. And they don’t quite serve the same purpose that many alcoholic drinks can when it comes to elevating your food. After all, nothing quite goes with steak quite like red wine, or pretzels with beer.

    That’s why we found 13 amazing non-alcoholic mocktail recipes that will work with your own cooking. These mocktail recipes are easy to make, delicious, and aren’t just juice.

    READ MORE: What Is Dry January — And What Are The Health Benefits? Experts Weigh In

    1. Lemongrass Iced Tea

    Cals 24 | Fat 0G | Carbs 6G | Protein 0G | Serves 6


    3 Lemongrass stalks

    6 Green teabags

    2 Tbsp Honey


    6 Sprigs of mint, plus extra, to serve


    Halve the lemongrass stalks lengthwise, then smash with the back of a knife (careful, now).

    Pop them in a pan, add 1.4l water, bring to a boil, reduce the heat and simmer for 5 mins.

    Take off the heat, add the tea bags and honey, and allow to brew for 5 mins.

    Strain into a jug and stir in 470ml of cold water. Serve over ice with mint. Zing.

    2. Rosemarie Pear Spritzer

    This pear variety is native to SA. Yay!

    Cals 169 | Fat 0G | Carbs 41G | Protein 0G | Serves 2


    65g Sugar

    1 Vanilla pod

    5 Cardamom pods

    2 Ripe Rosemarie pears

    6 Tbsp Apple cider vinegar


    Sparkling water


    In a saucepan, bring the sugar, vanilla, cardamom and 125ml of water to a boil.

    Cut a few pear slices for garnish and roughly chop the rest; add to the pot.

    Reduce the heat and simmer for 10 mins, then let it stand for 30 mins.

    Strain, then stir in the apple cider vinegar. Pop in the fridge to cool.

    Line 2 glasses with the pear slices, add ice and divvy up the mixture. Top with sparkling water.

    3. Cherry Crush

    Cals 119 | Fat 0G | Carbs 30G | Protein 1G | Serves 6


    50g Sugar

    4 Cloves

    1 Star anise

    3cm Piece of ginger, sliced

    1l Cherry juice

    Crushed ice, to serve


    Pour 125ml water and the sugar into a saucepan.

    Stir in the cloves, star anise and the ginger, bringing gently to a boil.

    Reduce the heat and simmer (refrain from stirring) until the sugar dissolves – it should take about 3 to 4 mins.

    Once cool, strain the syrup into a jug and stir in the cherry juice. Fill your glasses with crushed ice and pour in your cocktail. Berry nice.

    4. Tangerine Sour

    Cals 74 | Fat 0.5G | Carbs 16G | Protein 2G | Serves 1


    125ml Naartjie juice (you’ll need about 6 naartjies) plus some peel to garnish

    1 tbsp Lemon juice

    1/2 tsp Real maple syrup

    1 tbsp Egg white

    3 Dashes orange bitters



    Pop all the ingredients except the peel in a cocktail shaker and shake vigorously (see, that hen do cocktail-making class wasn’t a complete waste of time) for 1 min.

    Pour over ice and garnish with a sliver of naartjie peel. Voila.

    5. Green Mary

    Cals 75 | Fat 1G | Carbs 17G | Protein 2G | Serves 6


    225g Tomatillos, husked (Can’t find them? Use green tomatoes or unripe red tomatoes with a squeeze of lime)

    1 Cucumber, peeled and chopped

    4 Stalks celery, chopped

    50g Fresh coriander

    1 Jalapeño chilli, deseeded

    115ml Lime juice

    30g Fresh horseradish, squeezed of excess moisture

    2 Tbsp Peppadew brine

    1 tsp Green Tabasco

    ¼ tsp Salt

    ½ tsp Pepper


    Celery, to garnish

    Pepperoncini or jalapeño, to garnish

    Aleppo pepper, to garnish


    Pop the tomatillos or tomatoes, cucumber, celery, coriander, jalapeño and lime juice in a blender and whizz until smooth (about 1 min). Strain through a medium-mesh sieve into a measuring jug, pressing to extract as much juice as possible.

    Next, whisk in the horseradish, Peppadew brine, hot sauce, salt and pepper.

    Serve over ice, garnished with celery and pepperoncini or jalapeño, in a glass rimmed with Aleppo pepper for max presentation points.

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

    6. Guava Margarita

    Cals 78 | Fat 0G | Carbs 20G | Protein 1G | Serves 1



    115g Guava nectar

    3 Tbsp Orange juice

    2 Tbsp Lime juice


    Lime wedge, to garnish


    Fill a cocktail shaker with ice, then add the guava nectar and the juices and shake it like a Polaroid picture. Don’t have a cocktail shaker? Just chuck everything in a blender for a frozen version. (Don’t have a blender? Haai shame.)

    Strain into a salt-rimmed glass filled with ice. Serve with a slice of lime, as fancy as you like.

    7. Ginger Hibiscus Spritzer

    Cals 23 | Fat 0G | Carbs 6G | Protein 0G | Serves 8


    5cm Piece of ginger, sliced

    6 Tbsp Dried hibiscus flowers

    3 Tbsp Agave syrup


    Sparkling water


    Bring, the ginger, hibiscus, agave and 240ml water to a boil, then lower heat and simmer for 5 mins.

    Remove from the heat and let it stand for 10 mins before straining into a jug and stirring in 480ml of cold water.

    Pour a few tablespoons into each glass and top with sparking water or PURA Soda Cranberry. It’s low in sugar, natural and colourant free.

    8. So-Cal Mule

    Sylvie Gabriele, owner of Love and Salt, in Los Angeles created this mocktail recipe that pairs best with fish. | Serves 1


    80ml sparkling lemonade

    60ml pear juice

    20ml fresh lime juice

    20ml maple syrup


    In a highball glass, combine limeade, juices, and maple syrup and stir.

    Add ice and garnish with a sprig of mint.

    9. Ginger Fizz

    This mocktail recipe created by Sylvie Gabriele pairs best with chicken. | Serves 1


    1/2 tsp grated ginger

    2 thin slices fresh mango

    60ml mango juice

    120ml ginger beer


    In a tall glass, muddle ginger and mango slices.

    Add mango juice and ginger beer and stir.

    Add ice and garnish with a slice of lime.

    10. Sparkling Tart Apple

    Another Sylvie Gabriele creation. This one pairs best with steak. | Serves 1


    150ml sparkling apple-grape juice

    1/2 tsp balsamic vinegar


    Pour juice into a wine glass and add vinegar.

    Garnish with a sprig of fresh rosemary.

    READ MORE: Try This Trendy And Delicious Vegetarian Orzo Pasta Recipe Now

    11. Lyre’s Penicillin

    A modern classic with warm, soothing flavours of honey, citrus, ginger, and Lyre’s American Malt.



    Shake briefly with ice.

    Strain over large ice cubes and serve in an old-fashioned glass.

    12. Lyre’s Amalfi Spritz

    A tall refreshing, slightly citrusy beverage is perfect for those warm summer nights.



    Add all ingredients in a glass.

    Stir and fill with fresh cubed ice.

    Serve in a large or stemless wine glass.

    13. Lyre’s Mojito

    What’s not to love about a classic mojito? Serve in a highball glass with a lime wheel and mint sprig.



    Add all ingredients into the glass.

    Fill with fresh ice cubes and stir.

    Add soda and garnish.

    Text: Jessie Van Amburg, Isobel Bridge and Trish Clasen | Photography: Chelsie Craig, Getty Images/iStockphoto | Food Styling: Rebecca Jurkevich More