More stories

  • in

    After This Recipe, You’ll Never Have Seared Tuna Any Other Way!

    Not travelling anytime soon? We’re right there with you! Join us while we lick our wanderlust wounds with some delectable cuisine. Who better to take us on an exotic culinary journey than award-winning Chef Monché Muller. Below, one of our favourite creations from her book Harvest Table: A Culinary Journey Through The Wine Regions Of France, Italy, Spain And South Africa. Let’s jump right in!

    Harvest Table: A Culinary Journey Through the Wine Regions of France, Italy, Spain and South Africa

    Chef Monchè’s book blossomed from a casual conversation about good food and wine into a much-loved project that tells many magnificent stories about ingredients, communities, local producers and the people behind Oddo Vins et Domaines wines. The recipes, some traditional and some curated especially for this book, are an ode to some culinary regions in France, Italy, Spain and our very own South Africa.

    Pink Peppercorn-Crusted Tuna with Artichoke and Pine Nut Caponata

    Pink Peppercorn-Crusted Tuna with Artichoke and Pine Nut Caponata

    Chef Monché Muller

    From Harvest Table: A Culinary Journey Through the Wine Regions of France, Italy, Spain and South Africa

    Prep Time 30 minutes mins

    Course Lunch, Main Course

    Servings 4 servings

    1 Braai Stand1 Griddle Pan
    For the tuna4 Tbsp Pink peppercorns, crushed 1 Tbsp Pink Himalayan salt1 Lemon, zested1 Tbsp Extra virgin olive oil800g Fresh tuna loinMarjoram, deep-fried to garnishFor the caponata200g Pine nuts2 tsp Sweet paprika2 tsp Cumin seeds½ tsp Turmeric375ml Extra virgin olive oil100g Capers, drained165ml Fresh lemon juice2 Tbsp Marjoram, chopped800g Artichoke hearts, halved
    To make the tuna, combine the crushed peppercorns, salt, lemon zest and olive oil. Cover the tuna loin with the pepper crust on all sides.Sear the tuna over very hot coals on all sides, leaving the inside raw. Also grill the artichoke hearts (for the caponata) for a few minutes, until charred.Cool the tuna on a chopping board for about 10 minutes, then cut into 1 cm-thick slices.To make the caponata, toast the pine nuts in a dry saucepan over medium-high heat until golden. Add the spices and toast until fragrant.Add the olive oil and bring to a low simmer. Add the capers and fry until crispy.Remove from the heat, stir through the marjoram and lemon juice, then pour the hot liquid over the chargrilled artichokes. Allow to cool.Serve the caponata as a relish with the seared tuna slices, and garnish with deep-fried marjoram.

    NB: Not in the mood to braai? Similar results can be achieved by searing the tuna in a hot griddle pan.

    Keyword Easy Meals, fish

    READ MORE: This Tinned Tuna Nicoise Salad Is The Ultimate Quick Dinner Or Work Lunch

    How To Sear Tuna Perfectly

    Blot both sides of the tuna dry with paper towels.

    Rub it down with a little bit of olive oil, then season the tuna on all sides

    Heat a non-stick pan over medium heat.

    Arrange steaks in the hot pan. Shake the pan gently to avoid sticking.

    Cook for one and a half minutes. Flip the tuna and cook for one more minute.

    Video by Pexels

    More Healthy Recipes:

    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

    5 High-Carb Fruits—And How Adding Protein Or Fat Helps Blood Sugar

    There are *so* many reasons to love fruits. These nutrient-rich foods pack in plenty of vitamins, minerals, fibre and phytonutrients—necessary for keeping your body functioning at an optimal level. And, many contain antioxidants like polyphenols, also, that help ward off cancer and keep your body healthy.

    But here’s the thing: Eating endless fruit isn’t a zero-sum game. That’s because all fruit contains natural sugar, and as a result, is naturally higher in carbohydrate content than vegetables, says registered dietitian Bonnie Taub-Dix.

    Some low-carb diets, including the ketogenic diet, actually suggest avoiding most fruits because of their carb content. (FWIW there isn’t an “official” definition of what low-carb truly means, but most of these diets range between 50 to 150 grams of carbs per day, with the keto diet at no more than 50 grams of carbs per day.)

    “I’ve never met a patient in my practice that was overweight because they ate too much produce. I have, however, had patients eating too much fruit and think that it doesn’t matter because it’s fruit. But it does matter,” she says, especially if you are managing diabetes or need to control your blood sugar levels.

    Quick tip to help stabilise blood sugar levels when having fruit: Pair ’em with protein and or fat. Try adding some almond butter to your apple.

    Meet the Expert: Bonnie Taub-Dix is a registered dietitian, nutrition consultant and author of Read It Before You Eat It: Taking You From Label to Table.

    But the carbs in fruit are just one part of the picture, Taub-Dix says. Fruit isn’t something to avoid! Keep the fruit’s carbohydrate content in mind along with its overall nutritional profile and don’t jump to eliminating high-carb fruits. Women should be eating about one and a half to two cups of fruit a day, according to the NIH. (BTW, most people aren’t eating enough of it in the first place.)

    High-carb fruits might be a great way to stay fuelled before a workout and they make for a sweet (all natural!) treat to end your day.

    So whether you’re navigating a low-carb diet or you’re just curious, here are five fruits that have particularly high carb counts.

    READ MORE: What Is The 30 Plants Per Week Challenge?

    1. Banana

    If a banana comes to mind when you’re thinking of high-carb fruit, there’s a good reason why: A medium banana (about 18cm long) is loaded with 27 grams of carbs. There are a few other reasons to throw this fruit into your a.m. smoothie, though—from containing prebiotics and fibre to packing in electrolytes, including potassium.

    2. Raisins

    Fuelling up for a hike? Chances are you will find a decent amount of raisins in trail mix, likely because of their high carb count. With 22 grams of carbs in a little box of raisins, you only need a handful of these sweet nuggets to get a quick energy boost when you’re out on the trail or on a long run. But you’ll also get 2 grams of fibre, which can help balance your blood sugar levels and minerals like potassium and iron.

    3. Mango

    Many tropical fruits tend to have higher sugar content, and therefore, higher carb counts. And mangoes are no exception. According to the USDA, one cup of cut mango yields 25 grams of carbs. That said, there are many reasons to eat this “king of fruits.” It’s a solid source of vitamin C, vitamin A and folate.

    READ MORE: 10 Healthy Snacks That Won’t Give You A Sugar Crash In 20 Minutes

    4. Pineapple

    Each cup of chopped pineapple contains almost 22 grams of carbohydrates (per the USDA) and offers tons of nutritional benefits. This tasty tropical fruit packs in 85 percent of your daily manganese needs, an essential nutrient that helps your body function properly, and plenty of vitamin C, fibre and H2O. (With 86% water, it’s also a great source of hydration.)

    5. Apple

    One medium apple—measuring about 7cm in diameter—has about 25 grams of carbs (that number varies only slightly depending on the type of apple). Surprised? That’s probably partly because it is a high-fibre fruit. Apples also are rich in antioxidants like vitamin C, which help keep your immune system humming.

    This article by Christine Yu & Trish Clasen Marsanico was first published on Women’s Health US. More

  • in

    6 Delicious Winter Soup Recipes – Plus Sides!

    Temperatures are dropping, socks are getting thicker and you’re suddenly finding you need an extra blanket on your bed at night. Winter is here, and it brings with it more time snuggled up indoors, endless cups of tea and, of course, bowls of steaming soup. There’s no better side for soup than fresh bread, so here’s a round-up of six super winter soup recipes and sides to go with them.

    Note: Stick to low-GI wholewheat bread whenever possible, or leave it out completely. These soups are filling enough to go without the side!

    READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

    Want More Winter Soup Recipes? We’ve Just Launched The Ultimate Soup Cookbook!

    In this book, you’ll find light broths, bold bisques and scrumptious stews so satisfying, you’ll be craving them all year long. It’s time to simmer, stir and slurp your way to better meals with:

    45 Easy, Healthy Homemade Soup Recipes

    Energy Boosting Foods

    The Best Blenders That Do It All

    Ingredients That’ll Help Curb Cravings

    6 Winter Soup Recipes That’ll Warm You Up, Stat!

    1. Cheeky Broccoli And Cheese Soup

    Broccoli and cheese are a heavenly match, and this is a good way to disguise healthy green vegetables if your family members aren’t mad about them.

    Broccoli And Cheese Soup

    Broccoli and cheese are a heavenly match, and this is a good way to disguise healthy green vegetables if your family members aren’t mad about them.

    Prep Time 5 minutes minsCook Time 15 minutes mins

    Course SoupCuisine American

    ½ OnionOlive Oil2 Cups Broccoli1 Litre Chicken or vegetable stock1 Tin Evaporated milk1 Cup Cheddar cheese, gratedFor The SideButter, softenedLemon zest, gratedLow-GI brown bread, toasted
    Fry the onion in a little oil until soft. Add broccoli, stock and evaporated milk. Boil until the broccoli is soft.Add cheddar cheese. Blend until smooth.For the side: Mix softened butter with grated lemon zest, then spread onto toasted low-GI brown bread. Serve with the broccoli soup and enjoy.

    Keyword Healthy Recipes, soup

    READ MORE: Make This Cold-Fighting Lettuce, Fennel & Pea Soup If You’re Feeling Under The Weather

    2. Smoky Bacon And Bean Soup

    The best thing about this soup is that you can make it with items from your kitchen cupboard or freezer.

    Smoky Bacon And Bean Soup

    The best thing about this soup is that you can make it with items from your kitchen cupboard or freezer.

    Prep Time 5 minutes minsCook Time 10 minutes mins

    Course SoupCuisine Spanish

    Few Rashers Bacon, chopped 1 Tin Italian tomato and onion mix1 Tin Butter beansFor The SideSoft butter1 Clove Garlic, choppedDried herbsLow-GI white bread
    Fry a few rashers of chopped bacon until crispy. Add tomato and onion mix and butter beans.For the side: Make herbed garlic butter by mixing together butter, garlic and dried herbs. Spread this mixture onto slices of low-GI white bread then grill until crispy and golden.Dunk the garlic bread into the soup for a hearty meal that’ll warm anyone up from the inside.

    Keyword bacon, dinner, Easy Meals, soup

    3. Tummy-Filling Sweetcorn & Chicken Soup

    This soup is a great way to use up leftover roast chicken pieces.

    Cosy Chicken & Corn Chowder Soup

    Cosy up with a hearty bowl of this chicken and corn chowder. This soup is a great way to use up leftover roast chicken pieces.

    Prep Time 5 minutes minsCook Time 15 minutes mins

    Course SoupCuisine American

    2 Potatoes, chopped1 OnionButter1 Tin Creamed sweetcorn1 Tin Whole kernel corn, drained1 Can Cream of chicken soupDash MilkLeftover chicken, chopped into small piecesFor The SideLow-GI brown bread, toastedParmesan, grated
    Fry the potatoes and onion in butter, then add sweetcorn and corn. Add chicken soup, a dash of milk and leftover chicken.For the side: While the soup bubbles away, toast a few slices of low-GI brown bread, top with Parmesan and grill until the cheese has melted into the bread. Serve the soup when the potatoes are completely soft, with a healthy portion of Parmesan toast.

    Keyword chicken, Easy Meals, Healthy Recipes, soup

    READ MORE: Give Your Salad A Winter Makeover With This Butternut And Beetroot Recipe

    4. Hearty Veggie Noodle Soup

    If you have odds and ends of vegetables in your fridge, you can whip up this soup for almost nothing.

    Hearty Vegetable Noodle Soup

    If you have odds and ends of vegetables in your fridge, you can whip up this soup for almost nothing.

    Prep Time 5 minutes minsCook Time 20 minutes mins

    Course SoupCuisine Vegetarian

    1 OnionOil3 Carrots, chopped2 Stalks Celery, chopped2 Zucchinis, chopped2 Tbsp Tomato paste2 Cups Vegetable stock2 Cups Short pasta (macaroni, penne, fusilli or shells)For The SideBreadOlive oilSalt
    Fry one onion in a little oil, then add carrots, celery and zucchini.Add tomato paste and stock to the mixture. Bring to the boil, then add short pasta (macaroni, penne, fusilli or shells) and cook until the pasta is al dente.For The Side: To serve with the soup, make homemade croutons by cutting bread into cubes. Sprinkle with olive oil and salt, then roast in the oven until crispy. Sprinkle the homemade croutons into noodle soup just before serving – scrumptious.

    Keyword dinner, Easy Meals, soup, vegetarian

    5. Creamy Mushroom Soup

    This soup couldn’t be simpler and it works for a laid-back dinner party starter.

    Creamy Mushroom Soup

    This soup couldn’t be simpler and it works for a laid-back dinner party starter.

    Prep Time 5 minutes minsCook Time 15 minutes mins

    Course SoupCuisine Vegetarian

    2 Punnets Mushrooms, sliced1 Onion, chopped3 Cloves Garlic, choppedButter2 Cups Fresh cream1 Cup Vegetable or chicken stockDollop Sour cream (optional), for servingFor The SideBreadOlive oilBrown onion soup powder
    Fry mushrooms, onion and garlic in melted butter until all the mushrooms are brown and tender.Add fresh cream and stock, simmer for five minutes, then turn off the heat.For The Side: Cut slices of bread into “soldiers”, drizzle with olive oil and sprinkle with brown onion soup powder, then bake until completely crispy. The brown onion soup gives them a salty, savoury flavour.Serve bread with the hot mushroom soup and top with sour cream, if you have some.

    Keyword 15-Minute Recipes, dinner, Easy Meals, vegetarian

    READ MORE: 15-Minute One-Pan Chicken With Green Beans In Tomato Sauce

    6. Meaty Lasagne Soup

    If your family loves lasagne, they’ll adore this twist on the classic pasta dish.

    Meaty Lasagne Soup

    If your family loves lasagne, they’ll adore this twist on the classic pasta dish.

    Prep Time 5 minutes minsCook Time 25 minutes mins

    Course SoupCuisine Italian

    1 Onion, chopped2 Carrots, chopped500 Grams Mince2 Tins Chopped tomatoes2 Cups Beef stock1 Cup Elbow macaroni or lasagne sheets, broken upFor The Side3 Slices BreadOlive oilDried herbs
    Fry onion and carrot until golden brown, then add the mince until browned.Add tomatoes and simmer.Add beef stock and elbow macaroni (or broken lasagne sheets). Cook until the pasta is soft.For The Side: Toast bread, then whizz in a blender until a chunky crumb is formed. Fry the crumbs in olive oil with dried herbs, until crispy. Use these crunchy breadcrumbs to top the lasagne soup.

    Keyword beef, dinner, Easy Meals, Healthy Recipes, soup More

  • in

    Food, Fitness & Family: How Zinhle Masango Juggles It All

    This two-time award-winning fitness influencer, certified nutritionist, mom, Kellogg’s ambassador and corporate hun (seriously, how does she do it all?) is giving us the inside scoop on what it really means to be fit, mentally balanced and taking care of yourself in today’s hustle. Plus, did we mention Zee’s all about authenticity? We’re obsessed.

    Quick Fire Questions: Zinhle Masango

    Who inspires you? The Rock

    The workout you dread? Burpees

    Favourite place you’ve visited? Zanzibar

    Go to workout song? HISS by Megan The Stallion

    Best way to unwind?  Run or hit the spa

    What would you do if you weren’t a fitness/influencer? Be on radio or write health articles for magazines

    The Road To Wellness

    The journey into the fitness world for Masango wasn’t just about sculpting abs; it was a tale of empowerment. “My fitness journey started back when I was in an abusive relationship,” she shares. “Fitness became an escape for me, making me not only physically strong but mentally strong too.” Fast forward a decade and Masango has become synonymous with excellence in South Africa’s fitness scene, bagging awards and collaborating with iconic brands like Kellogg’s, a brand she fondly grew up with.

    A Balancing Act Is What It Takes 

    Wellness, for Masango, is not a one-dimensional concept; it’s all about physical, mental and emotional harmony. “My brand stands for a holistic approach to wellness,” she explains, “embracing physical, mental, financial and emotional well-being.” How does she juggle it all? Balance. “I am one person who believes in a balanced lifestyle, hence one would see me going out with mates or my family and enjoying a great meal and drink. For my mental health, I go to the gym or go out for a run. I often say gym is the most underrated antidepressant. I honestly aim to give a little of myself to every aspect of life by prioritising wellness every chance I get.” 

    Self-Care Journey

    “It has been said that when you look good on the outside you are more confident,” says Masango. Her routine? From microneedling to waxing (especially her underarms and legs), she ensures she’s always polished because she wears a lot of sleeveless gym tops and shorts to the gym. And let’s not forget the power of a signature scent – she swears by it!

    “I love posting about my overall journey on my Instagram; sharing tips on nutritious meals, great workouts and showing my skin routine.”

    READ MORE: Elevate Your Wellness Routine With Kellogg’s New Granola Range

    Navigating Life’s Hustle

    Amidst the pressuring corporate life, motherhood, studies and influencer duties, Masango finds solace in mindfulness. “Running clears my mind and helps me relax,” she reveals. ” I also keep a healthy diet that is high in omega fatty acids that help feed my brain and take ashwagandha supplements to help keep my stress levels down. I have also realised that spending time with my family and friends and speaking about my mental well-being has helped a lot in decreasing my stress levels. “

    Partnerships With Purpose

    In a world saturated with partnerships, Masango remains grounded in authenticity. “When I collaborate, it’s with brands I genuinely trust and align with. Seamless and authentic content is key.”

    **WH Partnership More

  • in

    What Is The 30 Plants Per Week Challenge?

    Forget five a day, scientists have said getting 30 portions of fruit and vegetables a week is even better for your health – and that eating a large variety of plants is just as key. Yep, it looks like there’s a new mantra in town: 30 plants a week, also known as the ’30 plant challenge’ or ‘plant points’.

    What is the 30 plant challenge?

    The challenge comes from the likes of expert dietician and NHS Clinical Lead, Catherine Rabess (author of the book, The 30 Plan) who quotes a 2018 study that found people who ate a variety of plant foods, like fruits, vegetables and whole grains, boasted better gut health. Led by the British and American Gut Project, and run by the University of California San Diego in the US alongside Dr Tim Spector of King’s College London in the UK, the study offered a new message: instead of “eat five a day”, they started saying “eat 30 plants a week.”

    The Results

    The advice to eat 30 plants a week is based on the project’s study of thousands of people (well, more specifically, their poop) and found those who ate a wider variety of plant foods – fruits and vegetables, but also seeds, nuts, whole grains and spices – had a more diverse gut microbiome. A wider variety of gut bacteria provides a basis for better overall health and well-being: greater resilience to withstand pathogens, better digestion and better brain function.

    “Don’t fall into the trap of eating the same meal every day, even though that makes life easy. At least have three different breakfasts, three different lunches and three different dinners and rotate them across the week. However ideally try the 30 plant foods per week challenge,” says Nutritionist Edwina Ekins. “Research shows that those that eat 30 different plant foods (compared to those that only eat 10) have a much more diverse and therefore healthier gut microbiota. A diverse gut microbiota is linked to a lower risk of many diseases including bowel cancer and diabetes.”

    Now, that’s not to say getting your five servings of fruit and veggies per day is a goal to discard; eating those foods still have incredible health benefits, helps to keep our bodies topped up with vital nutrients and much, much more. But the idea behind the 30 plants a week – also known as the ‘diversity diet’ – focuses more on gut health.

    How does the 30 plants challenge work?

    It works by assigning every individual plant you eat one “plant point”, even if you only eat a small amount of that plant, like a couple of carrot sticks or one strawberry. Herbs, spices and garlic also count, but only for quarter of a point.

    Then you have colours to consider: different coloured versions of plants, like red and yellow capsicums, count separately as a point each, since different coloured plants contain slightly different amounts of vitamins, minerals and phytonutrients. But some items don’t count at all – like white rice and potatoes (they spike your blood sugar too much, according to Spector, and contain less fibre and nutrients than other plants).

    “Eating 30 plants a week means eating 30 different varieties of plants, but this doesn’t prescribe serving sizes,” says Rabess. “It can seem tougher to achieve this if you are cooking for one, but remember that foods do not always need to be fresh. Tinned and frozen foods are my go-to, and they are extremely cost-effective and a great way to limit waste.”

    “Each different variety of plant that you eat counts as one plant point. Even herbs and spices are a quarter of a point each,” she adds. “So, if you eat a banana, an apple and a carrot, you would have earned three plant points. If you had porridge and sprinkled on cinnamon and nutmeg, the added spices would total half a plant point.”

    The more plant points you earn = the more diverse your diet is.

    What counts as a plant point?

    Vegetables such as:

    aubergine

    broccoli

    carrot

    spinach

    cabbage

    onion

    pepper

    tomato (okay, yes it’s technically a fruit but…)

    Fruit such as:

    avocados

    berries

    bananas

    oranges

    figs

    kiwis

    Some legumes such as:

    chickpeas

    lentils

    broad beans

    pinto beans

    soybeans or edamame

    Some grains such as:

    quinoa

    barley

    brown rice

    Some nuts and seeds such as:

    cashews

    almonds

    brazil nuts

    chia seeds

    pumpkin seeds

    walnuts

    pistachios

    Herbs and spices (whether they’re fresh or dried out) such as:

    mint

    basil

    parsley

    sage

    ginger

    nutmeg

    paprika

    saffron

    turmeric

    Do supplements count?

    According to Nutritionist, Edwina Ekins: not really. She says that many of the marketing claims around these products are exaggerated and that most supplements are best suited to people with deficiencies – not as part of an overall diet.

    “Greens powders are a hot topic at the moment: There are several on the market all claiming to have benefits for immune, energy, gut health and blood pressure, but the research is in its infancy, and we cannot support these claims yet,” explains Ekins. “In saying that, greens powders are packed with approximately 75 different nutrients including vitamins, minerals, antioxidants, prebiotic fibres, probiotics and digestive enzymes. A greens powder may act as a “stop gap” when our diets are insufficient.”

    “These powders are certainly no substitute for real foods and we should continue to strive for two serves of fruit and 5 serves of vegetables per day, however, they make sense if someone doesn’t like vegetables, is travelling with limited access to fruit and vegetables and is suffering from energy issues despite having good sleep, drinking enough water and doing exercise,” she adds.

    “There is huge cost range in greens powders, and this is not necessarily reflected in the content so read the back of the pack of at least two and makes a comparison before you purchase. Again, greens powders are not suitable for everyone, especially those on medication or pregnant or breastfeeding. Many also contain inulin or other prebiotic fibres which for some people can upset your gut. So, in summary, you don’t need a greens powder but there may be certain times when taking a greens powder would improve energy levels.”

    More:

    The article by Nikolina Ilic appeared first on Women’s Health Australia. More

  • in

    Give Your Salad A Winter Makeover With This Butternut And Beetroot Recipe

    Who says salads are only for summer? Loaded with roasted butternut and beetroot, toasted almonds, basil and a sprinkling of feta (optional), this salad will keep you happy and warm throughout the chilly months — and when summer swings around again, you can simply let the roasted veggies and nuts cool down before serving the salad.

    Serve the salad as a main or as a side depending on your mood — it’s the perfect salad for a braai or Sunday roast, but you can just as easily serve it as a main meal.

    Health Benefits:

    Immune Support: The vitamins and antioxidants in butternut squash and beetroot help support a healthy immune system, especially during the winter months when colds and flu are more common.

    Heart Health: The fibre, healthy fats and antioxidants in almonds, beetroot and olive oil contribute to heart health by reducing cholesterol levels and inflammation and improving blood vessel function.

    Let’s make this warm hearty winter salad:

    Warm Winter Salad

    Loaded with roasted butternut and beetroot, toasted almonds and a sprinkling of feta, this salad will keep you happy and warm throughout the chilly months.

    Prep Time 15 minutes minsCook Time 45 minutes minsTotal Time 1 hour hr

    Course Salad, Side DishCuisine Vegetarian

    Servings 4 servingsCalories 342 kcal

    500g butternut, chopped400g beetroot, choppedGood-quality olive oilSalt and freshly ground black pepper100g almonds, choppedLettuce, roughly tornBalsamic vinegar1 wheel feta optionalA few basil leaves, roughly chopped
    Preheat the oven to 200˚C. Place the butternut and beetroot on an oven tray, drizzle with olive oil and sprinkle with salt and black pepper. Place in the oven and roast until tender and very slightly charred on the edges.While the veggies are roasting, add the chopped almonds to a dry pan on a medium-high heat and toast until warmed through and browned. Remove from the pan and set aside.Arrange the lettuce leaves on a serving platter. Remove the veggies from the oven and scatter them over the lettuce leaves. Sprinkle over the toasted almonds and dress with olive oil and balsamic vinegar. Season with salt and pepper, to taste. If you are using feta, crumble it over the salad. To finish, sprinkle over the chopped basil leaves.

    Keyword salad

    Looking for more easy winter meals? Try this One-Pan Chicken With Green Beans In Tomato Sauce recipe, this Lettuce, Fennel & Pea Soup recipe or these Quick Air Fryer Delights. More

  • in

    15-Minute One-Pan Chicken With Green Beans In Tomato Sauce

    We’ve all been there – scrambling for a recipe when the lights go out (hello old friend, #loadshedding). Forget takeout and frozen meals – fire up the gas burner, grab a pot and let’s get cooking.  This hearty chicken braise recipe packs in all the flavours – tomatoes, green beans, garlic and white wine – with only 10 minutes of simmering. Add a crunchy green salad and that’s dinner done.

    Serves 4. Per 324g serving: 1839kJ, 11g fat (1.5g sat), 690mg sodium, 42g carbs, 9g fibre, 6g sugars, 40g protein

    One-Pan Chicken Recipe

    Chicken With Green Beans In Tomato Sauce

    This quick and flavourful dish features tender chicken breasts paired with vibrant green beans, all cooked together in a savoury tomato sauce. Plus, it only takes 15 minutes!

    Prep Time 5 minutes minsCook Time 10 minutes minsTotal Time 15 minutes mins

    Course Main Course

    Servings 4 servingsCalories 439 kcal

    400g ripe tomatoes, peeled10 garlic cloves peeled and roughly chopped½ tsp sea salt1 anchovy fillet180g fine green beans 1 packet4 free-range chicken breasts½ tsp black pepper3 tbsp flour2 tbsp olive oil½ cup white wine1 sprig fresh origanum¾ cup chicken stock
    Roughly chop the peeled tomatoes and set aside.Crush the garlic on a board by sprinkling with sea salt, covering with the face of a knife and pulling the blade towards you. Mash the anchovy into a paste.Blanch the green beans, then top and tail and cut into two-centimetre sections.Season the chicken breasts with salt and pepper, then dust with flour, shaking off the excess.Heat the oil in a large pan over medium-high heat. Add the chicken and cook for three to four minutes per side, until golden. Set aside.Add the garlic and anchovy to the pan and cook over medium heat for one minute.Add the wine, bring to the boil and cook until almost completely reduced.Add the tomatoes, origanum and stock and simmer for 10 minutes or until it thickens into a sauce.Add the chicken breasts and beans and cook for one minute to heat through. Serve.

    Keyword 15-Minute Recipes, chicken

    Looking for more quick meals? More

  • in

    Make This Cold-Fighting Lettuce, Fennel & Pea Soup If You’re Feeling Under The Weather

    Whether you’re sick or just plain sick of the frosty temps and in search of winter soups for cold weather, we’ve got you covered. This pea soup recipe has antioxidants, including vitamin C, which help fight disease-causing free radicals. And we can’t get enough of this delicious, vibrant, green soup.

    “Salad isn’t the only way to serve lettuce in a bowl – here, it lightens up pea soup and adds some texture to make every spoonful extra satisfying,” says Giada De Laurentiis, creator of this pea soup recipe.

    READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

    Why This Pea Soup Recipe Is Great For Colds

    It’s packed with antioxidants: Peas are packed with antioxidants, like vitamin C, vitamin E, zinc, catechin and epicatechin. These antioxidants help build your immune system so you’re better able to avoid the sniffles. Fresh fennel bulb is also a good source of vitamin C which is critical for immune health.

    It is hydrating: Lettuce is super hydrating. When you’re sick you’re always encouraged to stay hydrated and drink plenty of liquids. And because water makes up over 95% of raw lettuce it’s a great booster booster.

    It’ll help you feel better: So there actually is a real reason people suggest you eat soup when you’re sick. The sodium in soup may act in a similar way to gargling warm salt water and help relieve sore throat pain. Plus, the heat helps clear nasal congestion and can relieve pain and sinus pressure. And of course, with all the veggies we tend to pack into soups, the nutrient-dense nature of soups may help, too.

    READ MORE: This Aubergine Curry Is The Ultimate Winter Comfort Meal

    3 Amazing Blenders You Should Make Your Winter Soups With

    Smeg Hand Blender

    This retro-styled set chops, blends, whisks and mashes. Plus, immersion blenders allow you to blend directly in your pot which means less dishes.

    Nutribullet Blender Combo

    Jug blenders make dumping and blending soups so easy. This one is especially great as you can use it while sauces and soups are still hot (no waiting for it to cool).

    Smartlife Soup Maker

    Five pre-programmed settings and powerful blades easily liquify veg, while a heating plate warms the contents inside. Hardly any dirty dishes thanks to this nifty gadget.

    READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs In

    Try One Of Our Favourite Winter Soups For Colds

    Cold-Fighting Lettuce, Fennel & Pea Soup Recipe

    Giada De Laurentiis

    Adapted from Giada’s Feel Good Food: My Healthy Recipes and Secrets, this pea soup recipe has antioxidants, including vitamin C, which help fight disease-causing free radicals. Per serving: 731kJ, 9g fat (5g sat), 18g carbs, 6g sugar, 289mg sodium, 6g fibre, 7g protein.

    Prep Time 10 minutes minsCook Time 20 minutes mins

    Course SoupCuisine Healthy

    Servings 4 peopleCalories 175 kcal

    3 Tbsp Unsalted butter1 bulb Fennel, chopped, fronds reserved for garnish2 large Shallots, chopped1 head Bibb or butter lettuce, cut into 1cm-wide strips280 grams Frozen baby peas1½ cups Low-sodium chicken stock¾ tsp Fennel seeds½ tsp Kosher salt½ tsp Freshly ground black pepper
    Melt butter in a saucepan over medium heat. Add fennel and shallots. Cover and cook, stirring occasionally, until vegetables soften (about six minutes).Add lettuce and stir until it wilts (one to two minutes). Mix in peas, stock and one cup water and bring to a boil. Cover, reduce heat to medium-low and simmer until vegetables are just tender (about five minutes).Transfer to a blender, add fennel seeds and purée until smooth. Return soup to the pot over a low heat. Add the salt and pepper and thin with water if needed. Once heated, ladle soup into bowls and garnish with fennel fronds.

    Keyword comfort food, Easy Meals, healthy soup, Pea Soup, soup, vegetarian

    Per serving: 731kJ, 9g fat (5g sat), 18g carbs, 6g sugar, 289mg sodium, 6g fibre, 7g protein. More