More stories

  • in

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

    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

  • in

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

    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

  • in

    A Homemade Granola Recipe That Doesn’t Taste Like Cardboard

    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

  • in

    For A Fresh Start, Reach For This Coco Yoghurt Bowl

    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

  • in

    How Veganuary Is Converting Meat Eaters For Life

    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

  • in

    3 Easy, Healthy Sorbet Recipes Perfect For Sunny Days

    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

  • in

    The Lazy Makoti’s Flavourful Coconut Fish Recipe Is What’s Been Missing From Your Dinner Rotation

    If there’s one thing South Africans love, it’s flavour-packed food and Amarula. And now, thanks to Amarula, The Lazy Makoti, J’Something and home cooks across South Africa(!), we’re able to combine the two. Introducing: The Great Marula Menu cookbook. But what can you expect? It’s simple really… You’ll get delicious recipes like this coconut fish recipe from The Lazy Makoti.READ MORE: Samp & Beans (Umngqusho), Exactly How Your Gran Made It

    The Great Marula Menu is a collaboration between Amarula and passionate home cooks from across South Africa. From tasty lunches to moreish mains, scrumptious desserts and inspired cocktails, each recipe contains either a splash or a generous pour of this world-famous liqueur. It’s a curation of the best Amarula-inspired recipes shared by devoted Amarula fans and is a true reflection of community and a shared love of great flavours.

    READ MORE: Chicken Necks, Feet And Gizzards For A Taste Of HomeThe Lazy Makoti’s Coconut Fish RecipeDine out on this recipe that transforms simple ingredients you probably already stock up on in your weekly grocery haul into a mouth-watering dish you’ll make time and time again.

    The Lazy Makoti’s Coconut Fish Recipe

    The Lazy Makoti

    The Lazy Makoti’s coconut-milk sauce infused with flavours of garlic, ginger, turmeric, paprika and a secret ingredient (Amarula) coats white fish fillets for a delicious comforting meal.

    Prep Time 5 minutes minsCook Time 30 minutes mins

    Course Main CourseCuisine South African

    Servings 4 people

    2 Tbsp Olive oil500 gram Firm white fish fillets1 Onion, peeled and chopped2 Garlic cloves, crushed1 tsp Minced fresh ginger1 Red pepper, diced1 tsp Smoked paprika½ tsp Ground cumin½ tsp Turmeric3-4 Tomatoes, grated 1 can Coconut milk1 tsp Cornflour, slaked in 2 Tbsp cold waterSalt and milled black pepper, to taste¼ Cup Amarula Cream Ethiopian CoffeeTo Garnish¼ Cup Fresh coriander¼ Cup Coconut flakes1 Red chilli, sliced (optional)To ServeRice or rice noodlesGrilled seasonal vegetablesLime wedges
    Heat the oil in a large pan and sear the fish fillets for 2 minutes per side. Remove the fish from the pan and set aside.To the same pan, add the onion and fry until translucent. Add the garlic, ginger and red pepper. Sauté for 2–3 minutes.Stir in the smoked paprika, ground cumin and turmeric, and cook on a low heat for 1 minute.Add the tomatoes and cook for 3–5 minutes.Pour in the coconut milk and slaked cornflour mixture, and bring to a light simmer. Reduce the heat to low, then cook covered for 6–8 minutes. Season to taste with salt and pepper.Remove the lid and stir in the Amarula Cream Ethiopian Coffee and return the fish fillets to the pan, cover and simmer for 6–8 minutes over a low heat.To Garnish

    Keyword coconut, comfort food, dinner, fish, seafood, south african recipe More

  • in

    You Need To Make Our Gingerbread Christmas Pudding Recipe This Festive Season

    It’s time to put a new spin on an old classic. And we’d like to introduce you to this Gingerbread Christmas pudding recipe to help you do just that. You’ll warm up your pud by adding gingerbread spices and then drizzle over a luscious ginger caramel sauce for added wow factor.READ MORE: Try This Tasty Snowy Angel Cake Recipe For ChristmasPhotography: Myles New

    READ MORE: These 6 Healthy Festive Recipes Will Complete Your Christmas Menu

    3 Pre-Made Festive Desserts If You’re Running Low On Time

    While this dessert only requires 25 minutes of hands-on time, we understand you might not have more than 30 mins to spend on making a dessert. Bulk up your dessert station by stocking up on some of these delicious pre-made options from Woolworths.

    Christmas Fruit Pudding

    Looking for a Christmas pudding option sans the booze? We have just the thing for you! This fruit pudding contains no alcohol and is expertly crafted with juicy vine fruit, glacé cherries, roasted almonds and pecan nuts.

    Malva Christmas Pudding

    This locally-made, all-butter pudding with vine fruits combines two SA faves, malva pudding and Christmas pudding. It’s soaked in a creamy malva liqueur with apricots and made with free range eggs. Yum, yum yum!

    Fruit Trifle

    What’s a South African summer celebration without a trusty trifle? This trifle doesn’t skimp on any of your favourite ingredients with layers of fruit compote, jelly, vanilla sponge, custard and fresh whipped cream.

    READ MORE: How To Manage The Festive Sugar Spike This Christmas – For Adults And Kids

    Gingerbread Christmas Pudding

    This decadently spiced pud is topped with a ginger caramel sauce for extra indulgence. Yes please!

    Prep Time 25 minutes minsCook Time 4 hours hrs 30 minutes minsTotal Time 4 hours hrs 55 minutes mins

    Course DessertCuisine British

    Servings 8 peopleCalories 482 kcal

    For The Christmas Pudding175 g Raisins175 g Sultanas100 g Medjool dates, stoned and finely chopped25 g Chopped mixed peel100 ml Apple juice50 ml BrandyButter, to grease150 g Grated apple2 tsp Ground cinnamon 2 tsp Mixed spice2 tsp Ground ginger3 balls Stem ginger/Ginger Preserves, drained and finely chopped 100 g Dark brown soft sugar75 g Treacle75 g Golden syrup100 g Plain flour75 g Fresh white breadcrumbs1 large Egg, beaten25 g Vegetarian suetFor The Ginger Caramel Sauce50 g Caster sugar50 ml Water150 ml Double cream15 g Unsalted butter3 Tbsp Ginger syrup
    For The Christmas PuddingPut the dried fruit, mixed peel, apple juice and brandy into a large non-metallic bowl. Mix, cover and leave to soak overnight at room temperature.Grease a 900ml pudding basin and line the base with a disc of baking parchment. Put a 30.5cm square of foil on top of a square of baking parchment of the same size. Fold a 4cm pleat in the centre and set aside.Add remaining ingredients to the soaked fruit, mixing well. Transfer to the basin and press down. Put the foil and parchment (foil side up) on top and smooth down to cover. Tie a long piece of string securely under the lip of the basin and loop over the top to create a handle.To cook, put a heatproof saucer into a large pan that has a tight-fitting lid. Lower in the pudding and pour in water to halfway up the sides of the basin. Cover with the lid, bring to a boil and simmer for 4½hr, topping up the water as necessary.Remove the pudding from the pan and leave to cool completely. Wrap the entire basin in a layer of clingfilm followed by a layer of foil. Store in a cool, dark place and leave to mature for up to 2 months.For The Ginger Caramel SauceHeat the caster sugar and water in a heavy-bottomed pan, stirring, until sugar dissolves. Turn up the heat and bubble until a deep caramel colour – do not stir, rather swirl the pan. Remove from heat and slowly stir in the double cream, followed by the unsalted butter and ginger syrup (from a stem ginger jar). Return to the heat to dissolve any hardened sugar, stirring. Bubble for a couple of min. Take off heat. Cool slightly and serve warm or at room temperature over, or alongside, the pudding.To Reheat Christmas PuddingRemove clingfilm and foil and re-cover with a new lid as per instructions in steps 2 and 3. Following method in step 4, steam for 1½hr until piping hot in the centre when pierced with a skewer. Remove from the pan and leave to sit for 5min. Remove lid and invert on to a serving plate. Peel off baking parchment and serve with Ginger Caramel Sauce, if you like.

    Tip: Get ahead by making the Ginger Caramel Sauce up to a day ahead. Cool, cover and chill. To serve, reheat gently in a pan.
    One serving of Ginger Caramel Sauce is 1 Tbsp. Per 1 Tbsp: 74cals, 0g protein, 6g fat (4g saturates), 5g carbs (5g total sugars), 0g fibre
    Per Serving of Gingerbread Christmas Pudding: 408cals, 5g protein, 4g fat (2g saturates), 83g carbs (68g total sugars), 3g fibre
     

    Keyword Christmas, Classic Dish, dessert, sauce

    Recipes: Meike Beck and Gabriella English | Food Styling: Meike Beck | Prop Styling: Jenny Igglenden | Photography: Kris Kirkham & Myles NewThis recipe was originally published in the November 2018 issue of Good Housekeeping UK More