Nutrition

Subterms

    More stories

    • 125 Shares

      in health and weelbeing

      Gentle Nutrition: The Non-Diet Approach to Optimal Health and Happiness

      by

      In a world filled with conflicting diet trends and rigid rules around what to eat, many women have turned to intuitive eating as a different way to approach their eating habits. But there’s a common misconception that intuitive eating means ignoring all nutritional advice on eating “whatever you want.” You don’t want to have strict rules and are so over yo-yo dieting, but you also want to eat healthy foods that make you feel amazing. Gentle nutrition is probably the piece you’ve been missing. This overlooked principle encourages you to enjoy meals that fuel your body with foods that bring both happiness and nourishment. Read on to learn more about this compassionate approach to eating and discover simple strategies for applying it to your life. 

      What is Gentle Nutrition?
      Gentle nutrition is the final step of the intuitive eating framework, which was developed by Evelyn Tribole, MS, RD, CEDRD-S, and Elyse Resch, MS, RD, CED-s, authors of Intuitive Eating: A Revolutionary Anti Diet Approach. This final step toward food freedom encourages individuals to make food choices based on a combination of nutritional knowledge and their body’s innate cues. Rather than micromanaging what you eat, gentle nutrition considers your desires, like having pizza with friends, along with your nutritional needs, like protein and fiber. This lets you live a life without restriction and also helps you feel your best. In other words, gentle nutrition means honoring how food makes you feel and what food you want. For example, it might look like having a salad with a slice of pizza to get a combination of phytonutrients, fiber, and joy on your plate. 
      Gentle nutrition doesn’t prescribe a one-size-fits-all approach to eating because it recognizes that everyone’s health needs and personal preferences are unique. Instead, it encourages you to ditch the diet mentality, skip counting calories, and throw out your food scale. By eliminating food rules, you’re better able to make healthy eating decisions based on your body’s needs and signals. 

      Is Gentle Nutrition Right for You?
      While gentle nutrition can be a transformative approach to nourishing your body, it’s not for everyone. Before diving into this eating style, it’s important to feel confident in the first nine principles of intuitive eating, such as rejecting diet mentality and honoring your hunger, which means knowing food and hunger are good things that your body needs to survive, and deserve to feel pleasure. These foundational principles create the framework to break free from diet culture and listen to your body’s needs. Mastering these principles will help you approach gentle nutrition from a place of self-love, honoring your health and your taste buds. Note: If you have a history of disordered eating, it’s recommended that you work toward gentle nutrition with a trained expert.

      How to Incorporate Gentle Nutrition Into Your Life
       
      1. Add, don’t subtract, foods
      The beauty of gentle nutrition is that no foods are off-limits and all foods are morally equivalent. However, you’ll likely find that having a box of cookies at breakfast or a bag of chips in the afternoon doesn’t provide the energy you need to feel your best throughout the day. Registered dietitian Megan Hilbert advises against completely swearing off certain foods like cookies and chips. Limiting or depriving foods can lead to bingeing or an unhealthy relationship with food. Instead, she suggests combining foods that you want but doesn’t make you feel good with more nutritionally-dense ingredients, such as healthy fats or protein, to create a more balanced and energizing meal.

      2. Opt for healthy meals that actually taste good
      It goes without saying that a balanced approach to eating doesn’t mean you can eat desserts all day. However, it also doesn’t mean eating bland chicken breasts and unseasoned veggies on repeat. The key here is finding balance, and one of the easiest ways to do that is by discovering healthy meals that actually taste good. This may involve enhancing your typical salad with toppings like dressing and croutons, despite diet culture’s labeling of these foods as “unhealthy,” knowing you’re also filling your body with amazing nutrients from the veggies, or if you don’t like salad, don’t eat salad. It could also look like adding your favorite veggies and protein to a cheesy pot of mac and cheese, transforming it into a flavorful and nutritious dish, or making nutrient-dense versions of your favorite foods like a cauliflower crust pizza or chickpea pasta. 

      3. Tap into your body’s hunger and fullness cues
      Diet culture undermines women’s trust in their own bodies, promoting the use of calorie-counting, macro-tracking, and food scales to determine what and how much to eat. While these tools can be helpful for some women, others find them exhausting and even harmful. So how do you really know how much to eat? Gentle nutrition encourages you to tap into your body’s hunger and fullness cues. Some days your body may need more energy and, in turn, will rev up your hunger. On other days, your body may need less energy, so your appetite will follow suit. Following these cues will help ensure you’re fueling your body with the amount of food that’s truly best for your body. 

      4. Focus on self-care, not self-control
      Gentle nutrition encourages you to reframe your relationship with food and make decisions on how to fuel your body from a place of self-care, not self-control. Nutritionist and intuitive eating counselor, Kara Lydon, encourages gentle nutrition practitioners to check in with themselves: “If practicing nutrition principles becomes rigid and the control you’re exerting is what’s making you feel good, it’s time to re-evaluate because that’s not the essence of gentle nutrition,” she said. 
      Consider how your eating habits make you feel. If they are rigid and you experience guilt when deviating from certain rules or nutritional guidelines, you’re not practicing gentle nutrition. However, if your eating habits feel balanced, allow for a variety of foods, and bring you joy instead of shame, you’re likely making food choices from a place of self-love.

      I Ate Like the World’s Happiest Population for a Week
      …and I actually felt happier More

    • 100 Shares

      in diet and nutrition

      3 Comforting Soups That’ll Boost Your Immune System

      by

      Cold weather begs for warm, steamy dishes and these comforting soups will give you enough variety in texture and flavour so you don’t feel bored. Also, you can whip up a couple and freeze them for work lunches. Score! Start with a good-quality chicken or vegetable stock (plus, some chilli, garlic and onion) and build up from there.

      Soup stars

      Get your kitchen tools ready and you’ll be off creating flavourful, comforting soups in no time.

      Smeg Hand Blender

      This retro-styled hand blender does it all, including mashing, blending and chopping.

      Haden Jug Blender

      Jug blenders make it easy to dump soups into and blend in a blitz.

      Kambrook Smartlife Soup Maker

      Blades whirr and break down veg, while a heating plate makes it easy to create your soups in one container.

      Comforting soups that boost immunity

      These vegetable soups are jam-packed with immune-boosting veggies. They’ll ward off illness and have you feeling like your strongest self. Here’s why.

      Cauliflower

      This white veg is high in nutrients, despite its lack of colour. And just one serving gives you 58% of your daily allowance of vitamin C. It’s also high in fibre, feeding your gut’s healthy bacteria and dialling up digestion.

      Spinach

      The benefits of spinach are so large that it’s considered a superfood. And for good reason: from flushing out the free radicals that lead to cancer to enhancing your body’s essential functions, spinach is an all-rounder queen.

      Butternut

      Butternut is a powerful source of vitamins, including vitamins A, C and E. From taking care of your hair, skin and nails to boosting immunity, butternut is great at souping up your meal’s nutritional profile.

      Cauli Soup

      This dreamy, creamy soup boosts immunity, thanks to healthful ingredients.

      Prep Time 5 minutes minsCook Time 40 minutes mins

      Course SoupCuisine Healthy

      1 large onion chopped1 clove garlic chopped1 red chilli finely chopped1 tbsp extra-virgin olive oil1 head cauliflower chopped2-3 cups vegetable stockparsely for garnishing
      In a large saucepan, sauté the onion, garlic and chilli in the olive oil.Add the cauliflower, cover with stock and cook over medium heat for 30 minutes, until the cauliflower is soft.Blend with a hand blender until creamy. Garnish and serve.

      Keyword Cauliflower soup

      Spinach and broccoli soup

      Bitty and bright, this soup is a super-healthy dose of nutrients.

      Prep Time 5 minutes minsCook Time 35 minutes mins

      Course SoupCuisine Healthy

      1 large onion chopped1 clove garlic chopped1 red chilli finely chopped1 tbsp extra-virgin olive oil1 head broccoli roughly chopped1 bag baby spinach divided in half3-4 cups vegetable stock1/2 handful fresh basil
      In a large saucepan, sauté the onion, garlic and chilli in the olive oil. Add the broccoli and half the bag of baby spinach then cover with vegetable stock. Cook over medium heat until broccoli is soft, about 30 minutes.Remove from the heat. Add the rest of the baby spinach and some basil and blend with a handheld blender. It’ll go bright green. Serve with some chopped spring onions and extra basil. Garnish with extra chilli (optional).

      Keyword miso soup, spinach and broccoli soup

      Spicy butternut soup

      Love butternut soup? The spicy kick in this one punches up the flavour even more.

      Prep Time 10 minutes minsCook Time 1 hour hr

      Course SoupCuisine Healthy

      1 medium-sized butternut chopped1 large onion chopped1 tbsp masala curry spice1 chilli chopped1 tbsp extra-virgin olive oil1 cup vegetable stock1/2 tin coconut creamcoriander for garnishing
      Preheat the oven to 180° C. Place all the ingredients, besides the stock, coconut cream and coriander, in a roasting pan and roast for 40 minutes until cooked through and slightly charred. Remove from the oven and allow to cool slightly.Squeeze the sweet, soft garlic flesh out of the cloves and place with the rest of the ingredients in a large saucepan. Add the cup of stock and coconut cream.Using a hand blender, blitz all the ingredients together and reheat until the desired temperature is reached. Garnish with coriander.

      Keyword butternut soup, healthy soup, miso soup More

    • 163 Shares

      in health and weelbeing

      I Made Cameron Diaz’s Crunch Salad, and It Is the Perfect Summer Meal

      by

      I’m not proud to admit it, but my beige flag is that I hate vegetables. As a kid, I ate vegetables like they were going out of style, but now as a 30-year-old woman, I find myself having to sneak them into my meals to make sure I’m getting much-needed nutrients. One of the ways I do this is by having a couple of go-to salads in my arsenal that feel more like a fun dish than just a daily dose of greens. Enter: Cameron Diaz’s Summer Crunch Salad. 
      When I first heard about Cameron Diaz’s summer crunch salad in collaboration with goop Kitchen, it definitely didn’t even seem like the dish you think about when you hear the word “salad” (read: mango and cashews). This salad is available for delivery through goop Kitchen, but for those of us who don’t live within their delivery radius (LA), read on for everything you’ll need to recreate this fresh summer salad at home. 

      The Ingredients and Recipe
      Avaline’s blog spilled the full list of ingredients and steps needed to make the base of the salad, the toppings, and the vinaigrette dressing.

      Salad ingredients

      4 cups salad greens (romaine or gem lettuce is recommended) 
      1 cup snow peas thinly sliced
      1 cup carrots thinly sliced
      ½ cup cucumbers cut into ¼ inch half-moon slices
      ½ mango peeled and thinly sliced
      ½ avocado thinly sliced
      1 cup mixed fresh herbs (mint, cilantro, and basil are recommended) 
      ¼ cup cashews toasted and roughly chopped
      ½ cup puffed rice 
      2 fresh lime wedges (for garnish) 

      Salad recipe
      Start with a base of your lettuce of choice, then add in your vegetables and fruits (yes, avocado is technically a fruit). Top everything off with cashews and puffed rice, and garnish with herbs and fresh-squeezed lime.  

      Vinaigrette ingredients 

      ¼ cup cashews toasted
      2 tablespoons maple syrup
      1 teaspoon Sriracha or hot sauce 
      1 lime juiced
      1 tablespoon Dijon mustard
      1 tablespoon freshly-grated gringer 
      1 tablespoon miso paste
      2 tablespoons rice wine vinegar
      1 clove freshly-grated or finely-minced garlic
      1 tablespoon tamari or soy sauce
      ½ cup sunflower oil
      1 tablespoon toasted sesame oil

      Vinaigrette recipe
      To make the dressing, add all ingredients to a blender, except for the sunflower oil and toasted sesame oil, and blend on high until everything is smooth. Keep the blender running while slowly adding in the oils, and mix until combined. 

      My Final Verdict 
      I was pleasantly surprised by how inexpensive the ingredients were. After dropping almost $50 to make the Bella Hadid smoothie at home, I expected the price tag of the ingredients for a goop salad to be about the same. However, I only ended up spending $27 for everything (except for the puffed rice because my grocery store was out of it). Full disclosure: I didn’t go the extra mile and make the vinaigrette. Instead, I took a page out of Ina Garten’s book and decided “store-bought is fine,” as she’d say. I did use a very light and fresh vinaigrette to stick with the overall vibe of this dish, though, and it paired perfectly. 
      Unfortunately, that’s where the ease of making this salad ended. Sure, making a salad typically just involves chopping, but this salad requires some ingredients to be julienned (chopped very finely), which is a lot easier said than done. Luckily, I bought pre-cut carrots, but I found it difficult and time-consuming to julienne the snow peas, mango, and avocado. But to be fair, I don’t cook much, so this may be a normal amount of prep for a meal. 

      After assembling everything, the final product was a salad full of texture and bright flavors, just like the recipe promises. The bright colors and fresh ingredients really do make this the ideal summer salad, but the only con was that it did not have much protein. I’m all for a Meatless Monday meal, but I was pretty hungry when I made this salad for dinner, so I ended up needing to add grilled chicken to feel fully satisfied. So just a pro tip: add a protein source like salmon, chicken, or tofu for a satiating meal.
      But there were a lot of things I loved about the dish. I enjoyed using unexpected ingredients that I don’t consume often, like snow peas and mango, in a salad. I also liked that this was a lighter salad ideal for a hot, summer day compared to other salads I eat that contain heavier ingredients like bacon, cheese, or hard-boiled eggs. My favorite part? The salad paired perfectly with a crisp glass of Sauvignon Blanc, just like Diaz promised. 

      I Tried Jennifer Aniston’s Favorite Salad—Here Are My Thoughts More

    • 188 Shares

      in diet and nutrition

      The 12 Best Healthy Green Juice Recipes You Can Make With A Blender Or Juicer

      by

      If you want to drink your veggies (and actually enjoy doing it), a good green juice is the way to go.

      You might not want to go for the store-bought stuff, though. “Most store-bought juices have either been made from a concentrate or processed with heat,” says nutritionist says Kelly Jones. The result: They contain fewer antioxidants in every sugary sip.

      Instead, grab a juicer (or a blender!) and a good green juice recipe and DIY your own.

      Even if you don’t have a juicer, a high-power blender — like a Vitamix or Nutibullet — can get your fibrous fruits and veggies fine enough to sip on like juice, too, Jones says. (Plus, the extra fibre you’ll get from making juice in the blender will keep your blood sugar more stable and nourish your good gut bacteria.)

      However you whip up your green sips, make sure your green juice recipe incorporates some fruit — like apples and limes. Without the sweetness and acid, typically-bitter greens may leave your juice tasting like grass.

      Whether you’re looking for Green Juice Lite or the equivalent of a kale salad in a cup, these are the best green juices (and green smoothies!) you can drink.

      Minimalist Baker

      1. Easy Green Juice

      Per serving: 114 calories, 0.9 g fat (0.2 g saturated), 113 mg sodium, 25.8 g carbs, 3.3 g fibre, 12.9 g sugar, 3.6 g protein

      This juice’s ingredient list includes health-boosting spices like ginger and turmeric, plus apple and lemon for the sweetness and acidity a tasty green juice needs.

      Eating Bird Food

      2. 10-Minute Green Juice

      Per serving: 189 calories, 1 g fat, 38 g carbs, 0 g fibre, 16 g sugar, 7 g protein

      Kale and romaine give this green juice a good dose of protein, while granny smith apple lends a lovely tartness.

      Show Me The Yummy

      3. Green Juice with Celery

      Per serving: 83 calories, 0 g fat, 15 mg sodium, 20 g carbs, 3 g fibre, 12 g sugar, 2 g protein

      This celery- and cucumber-packed juice is super hydrating, low in carbs, and pretty much guaranteed to make you glow from the inside out.

      A Farmgirl’s Dabbles

      4. Citrusy Green Juice

      Per serving: 97 calories, 1 g fat, 16 mg sodium, 22 g carbs, 1 g fibre, 17 g sugar, 2 g protein

      Oranges give this green juice a sweet, refreshing flavour that’s easy for green juice newbies to enjoy.

      READ MORE: What Is Moringa And What Are The Health Benefits?

      Simply Vegan Blog

      5. Fennel Green Juice

      Per serving: 139 calories, 0.5 g fat, 41 mg sodium, 35.6 g carbs, 8 g fibre, 20.7 g sugar, 1.8 g protein

      Fennel gives this quick-to-whip-up green juice unique flavour that has a particularly summery vibe.

      Veggies Save The Day

      6. Pineapple Green Smoothie

      Per serving: 131 calories, 2 g fat (2 g saturated), 13 mg sodium, 28 g carbs, 3 g fibre, 18 g sugar, 1 g protein

      Step your green juice up a notch with this smoothie, which contains tangy-sweet pineapple and electrolyte-packed coconut water.

      Just A Taste

      7. Blender Green Juice

      Per serving: 81 calories, 0g fat (0 g saturated), 40 mg sodium, 19 g carbs, 3 g fibre, 11 g sugar, 2 g protein

      Blend up your morning green juice to keep as much fibre in as possible. If you want it to be pulp-free, simply strain out the liquid by using a cheesecloth. This recipe has notes of citrus and herbs, and it’s ready in just 10 minutes.

      Jessica Gavin

      8. The Ultimate Green Smoothie

      Per serving: 198 calories, 1 g fat (1 g saturated), 83 mg sodium, 47 g carbs, 5 g fibre, 40 g sugar, 5 g protein

      Turn green juice into a meal by adding high-protein Greek yoghurt to the no-joke mix of green veggies — which includes romaine, kale, spinach, and broccoli (trust) — in this recipe.

      READ MORE: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient

      The Mediterranean Dish

      9. Simple Green Juice

      Per serving: 92 calories, 0.8 g fat (0.2 g saturated), 149.4 mg sodium, 21 g carbs, 6.2 g fibre, 6.2 g sugar, 2.8 g protein

      This six-ingredient green juice contains all the essentials — herbs, leafy greens, fruit, and spice. Mix it up by swapping parsley for coriander or basil, or opting for turmeric or cayenne instead of ginger.

      Damn Delicious

      10. Green Detox Smoothie

      Per serving: 136 calories, 1 g fat (0 g saturated), 104 mg sodium, 28 g carbs, 4 g fibre, 17 g sugar, 1 g protein

      Blended with chia seeds and leafy greens, this green machine provides healthy fat and fibre to fill you up. A little honey makes it perfectly sweet, too.

      Detoxinista

      11. Ginger Celery Juice

      Per serving: 154 calories, 0.8 g fat (0.2 g saturated), 7 mg sodium, 41 g carbs, 7 g fibre, 27 g sugar, 2 g protein

      Get on the celery juice train with this gingery celery juice. It also contains cucumber to keep the beautifying hydration high.

      Minimalist Baker

      12. Creamy Avocado Banana Green Smoothie

      Per serving: 146 calories, 6 g fat (1 g saturated), 138 mg sodium, 18.2 g carbs, 5.3 g fibre, 7.4 g sugar, 6.9 g protein

      A variety of mixed green gives this smoothie a beautiful hue, while avocado and banana make the texture just right and protein powder offers staying power.

      This article was originally published on www.womenshealthmag.com More

    • 113 Shares

      in diet and nutrition

      What Is Moringa And What Are The Health Benefits?

      by

      With all the trendy superfoods and supplements available on the market today, it can be hard to keep up with what’s simply popular and what’s actually beneficial for your health. If you love following the latest in nutrition, chances are you’re familiar with moringa.

      Moringa oleifera is a plant that is native primarily to South Asia and Africa and is one of the fastest-growing trees in the world, says Kylene Bogden, RDN, CSSD, a co-founder of FWDfuel. This is partly because it is frost- and drought-resistant, which makes it incredibly durable. Also called the drumstick tree, moringa contains a solid nutrient profile of amino acids, vitamin C, potassium and calcium, per Bogden. As a supplement, moringa is often consumed in the form of powder, capsules and tea.

      Consuming this plant in its raw form can be especially good for you. The leaves contain quercetin, an antioxidant that can block your histamine response (which is responsible for triggering annoying allergy symptoms) and chlorogenic acid, which can help stabilize your blood sugar, Bogden explains.

      “One of the reasons moringa has become so popular, in addition to its vast nutrient profile, is because it provides a boost in energy without the negative side effects that can sometimes accompany caffeine intake,” she adds.

      That said, experts say that more research in humans is needed to know whether the moringa’s benefits are legit and whether it’s safe to take on a regular basis. Read on to learn about these potential benefits, as well as the risks of taking moringa and whether this supplement may be right for you.

      Meet the expert: Kylene Bogden, RDN, CSSD, specializes in sports nutrition and functional medicine. She is also board-certified in integrative and functional nutrition (IFNCP) through the Integrative and Functional Nutrition Academy. She has served as an expert source for various national media outlets. Plus, invited to speak at events across the country.

      What are the health benefits of taking moringa?

      Moringa may play a role in treating 80 diseases, according to one study. But it’s important to keep in mind that much of the evidence showing moringa’s benefits is cell and animal studies. That means it’s not clear yet whether the plant will do the same in humans. And more research is needed to establish the optimal dosage and identify any interactions between the active compounds in moringa.

      1. It protects against infections.

      Moringa has anti-infectious effects against pathogens and all parts of the plant can be made into treatment against bacteria, fungi, viruses and parasites, according to a 2020 Frontiers in Pharmacology review. The leaves and seeds, in particular, show a broader spectrum of antimicrobial activity than other parts of the moringa plant.

      2. It improves blood sugar control.

      Taking moringa may potentially help with controlling blood sugar if you have diabetes, per a 2020 Nutrients review of several animal studies. Researchers believe this is due to compounds such as isothiocyanates found in moringa. However, more research in humans is needed.

      3. It lowers cholesterol.

      Animal studies have shown that moringa may have similar cholesterol-lowering effects to other known effective plant sources, such as flaxseed and oats. This is due to its antioxidant content, which is tied to a lower risk of heart disease.

      4. It reduces blood pressure.

      Because it contains quercetin, an antioxidant, research suggests moringa may help to lower blood pressure.

      5. It gives you an energy boost.

      Research shows that moringa may be a good energy source, thanks to the wide range of nutrients it contains. This includes protein, iron and vitamin A, which are vital to maintaining optimal energy levels.

      6. It improves digestion.

      Moringa is also believed to aid in digestion. A study in the Journal of Ethnopharmacology shows that its fibrous pods may help treat digestive issues such as constipation and another showing that it may help prevent colon cancer.

      7. It helps with arthritis and joint pain.

      One animal study showed moringa extract may be helpful in decreasing symptoms of rheumatoid arthritis, an inflammatory form of joint disease. This is because its leaf extract may help suppress pro-inflammatory molecules. More research in humans is still needed, though.

      8. It fights inflammation.

      Animal studies have shown that moringa leaves, pods and seeds contain anti-inflammatory compounds called isothiocyanates that are associated with a reduced risk of heart disease and cancer.

      It can also inhibit chronic inflammation in conditions such as asthma, ulcerative colitis and metabolic diseases, according to a 2020 review.

      Is it safe to take moringa every day?

      As long as it has been cleared by your doctor, it’s okay to take moringa every day, especially if it is in food form, such as by adding a few teaspoons of a moringa powder to a smoothie or sipping on tea made from its leaves, says Bogden.

      “Generally speaking, ideal dosing would be one to two cups of tea a day, or one teaspoon to one tablespoon of powder added to dishes like oatmeal and smoothies,” she says. “If capsule form is your preferred method, clinical studies suggest the benefits range from roughly 500 mg to 2 g daily.”

      Photo by Eva Bronzini on Pexels

      What are the side effects of moringa?

      As with any supplements, you’ll want to be aware of any potential side effects that may come with taking moringa. After all, supplements are not regulated by the FDA. You’ll definitely want to consult with your MD before taking any supplement, including moringa, Bogden notes.

      Not sure where to start? To choose a reputable supplement company, the first step would be to look for a GMP certification (that stands for Good Manufacturing Practice, FYI) on the label. As well as additional third-party testing, Bogden says. If you’re a competitive athlete, you’ll also want to make sure the supplement is NSF-certified for sport in order to avoid testing positive for banned substances.

      “While many do not experience any negative side effects, depending on dose or form taken, frequency consumed and medical history, for some, moringa may cause gastrointestinal upset, uterine cramping and low blood pressure, which can be dangerous for certain individuals,” Bogden says.

      Who should not take moringa?

      As with many foods, medications and supplements, there are certain groups who should avoid moringa. Those who are pregnant or breastfeeding should avoid consuming moringa, according to Bogden.

      Note that moringa can also interfere with medications that treat diabetes, high blood pressure and thyroid disease. So, talk to your doctor before taking moringa if you fall into any of those categories.

      The bottom line: While moringa shows promise in providing health benefits similar to those of other superfoods, research is still limited. Talk to your doctor before adding it to your wellness routine.

      This article was originally published on www.womenshealthmag.com by Emilia Benton. More

    • 150 Shares

      in diet and nutrition

      Serve This Tasty (Yet, Easy) Butternut Wellington At Your Next Dinner Party

      by

      A beef wellington delivers a serious dose of wow factor on special occasions. But what about those of us who don’t eat meat or are trying to cut down? Well, this butternut vegetarian wellington from cookbook author Mokgadi Itsweng is guaranteed to hit the spot and steal the show.

      But First, What Is A Wellington?

      Everyone knows a steak dinner is special and a beef wellington takes it to a whole new level. Beef Wellington is a steak dish made out of fillet steak and coated with pâté and duxelles (sautéed mushrooms, onions, shallots, garlic, and parsley to make a stuffing). It’s then wrapped in puff pastry and baked. It’s a very famous English dish and some recipes call for you to wrap the coated meat in a crêpe or parma ham to retain the moisture and prevent it from making the pastry soggy.

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

      So What’s Different About This Vegetarian Wellington?

      Well, firstly, it’s vegetarian and doesn’t include any beef. The butternut is the “steak” element. But other than that it’s pretty similar and delivers the same satisfied hums when you serve it at a dinner party. You still have your duxelles to give it delicious flavour and it’s wrapped in puff pastry for an amazing crispy crunch. Trust us on this one, it’s a real crowd-pleaser.

      READ MORE: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient

      Butternut Vegetarian Wellington

      Mokgadi Itsweng

      “This is a real showstopper of a main meal. I only serve it on really special occasions or when I am trying to impress! I love how easy it is to make and how fabulous it looks,” says author of Veggielicious, Mokgadi Itsweng.

      Prep Time 20 minutes minsCook Time 1 hour hr 30 minutes mins

      Course Main CourseCuisine Vegetarian

      Servings 6 people

      1 Butternut (1kg and over), halved and peeled3 Tbsp Olive oil1 Onion (large), finely chopped4 Garlic cloves, finely grated1 Tbsp Fresh rosemary, chopped1 Tbsp Fresh parsley, chopped250 g Mushrooms, cleaned and chopped300 g Morogo, washed and chopped¼ cup Dried cranberries, roughly chopped¼ cup Breadcrumbs, divided into 2 equal portions1 sheet Hot water crust pastry ¼ cup Herb pestoMilk, for the glazeSeasoning herb salt to taste
      Preheat the oven to 180°C.On a chopping board, cut off the hollow part of the butternut (chop this part up and freeze for later use) and leave the two solid parts of the butternut. Place the butternut on a roasting tray, drizzle 1 Tbsp olive oil over the butternut halves and roast uncovered for 20 minutes until tender. Remove from the heat and allow to cool.In a frying pan, heat the rest of the oil and fry the onion, garlic and herbs together for 5 minutes on medium heat, then add the mushrooms and cook for 5 minutes until nicely browned.Add the chopped morogo and dried cranberries and cook, closed, for 10 minutes. Season with herb salt. Allow the mixture to cool slightly; then once cooled, mix in one portion of the breadcrumbs.To assemble, roll out the pastry on a floured surface, then sprinkle half of the leftover breadcrumbs in the middle of the pastry (an area where the butternuts will go; this will ensure that the bottom pastry stays crispy).Spoon the cooled mushroom and morogo mix over the breadcrumbs, then place the roasted butternuts (side by side so the cut ends touch each other, creating one long butternut) over the mushroom mixture. Brush some herb pesto over the butternut and sprinkle the rest of the breadcrumbs over the top of the butternut.Once the filling is in place, fold the pastry flaps to cover the butternut, joining them together at the top. Use your fingers to pinch together a pattern to enclose the butternut and keep the filling inside. Make incisions along the top of the pastry, allowing the Wellington to release steam during cooking. Brush some milk over the pastry to create a glaze.Bake in the oven for 50 minutes, until pastry is golden and crispy.Serve as a main with your favourite sides and salads.

      Keyword comfort food, dinner, vegetarian More

    • 125 Shares

      in health and weelbeing

      Got a Breakout? Here Are the Foods to Eat ASAP

      by

      We’ve all experienced a breakout that shows up unannounced, and no amount of concealer is enough. You’ve got your skincare routine down to a science (investing in all the best, cutting-edge serums, creams, and masks, no less), and yet, acne is still a thing. WTF? You can go to your trusty spot treatment or pimple patch, but you might also want to look in your fridge to help clear up the breakout too. A clear, glowing complexion begins with what we put in our bodies. The skin is a reflection of what’s going on inside, so it makes sense that loading up on whole, nutrient-dense foods can only help to combat pesky papules, blackheads, whiteheads, cysts, you name it. 
      Ahead, dermatologist-and-registered-dietitian-approved foods to eat to banish an acne flare-up stat. Word to the wise: As much as we want to get rid of a breakout like yesterday, it can take up to 12 weeks for a dietary change to have a noticeable effect on the skin, so hang in there. Glowing skin awaits. 
       
      1. Water
      If you need a reason to keep sipping on that H2O, consider this: By maintaining proper hydration, you’re giving your body a leg up in optimal digestion, hormone balance, detoxification, and circulation, which, simply put, can lead to glowing, flawless skin. Plus, Jennifer Aniston and Beyoncé swear their water intake is the secret to their glow, and who are we to argue with them? “Proper hydration is essential for healthy skin,” agreed Melissa Wasserman Baker, a certified RDN and Founder of Food Queries. “Drinking an adequate amount of water helps maintain skin moisture and can contribute to a more vibrant complexion.”

      2. Green Tea
      Swap your morning cup of joe for some matcha tea. You’ll get your dose of caffeine while consuming polyphenols that can act as antioxidants (read: protect your cells from harmful free radicals that would otherwise damage them) and also reduce inflammation. Translation: The green drink packs a one-two punch in preventing oxidative stress, slowing down the aging process, and repairing and rejuvenating your skin. Dr. Anna Chacon, a board-certified dermatologist, also cited that when combined with lemon, green tea is effective in treating acne.

      3. Leafy Greens
      Is there anything sexier than getting your greens in? Apparently not when it comes to your skin. “Dark leafy greens like spinach and kale are excellent sources of vitamins, minerals, and antioxidants that can promote skin health and healing,” Baker said. Consuming these veggie staples translates to increased resilience against sun damage and external toxins like pollution, thanks to being antioxidant-packed, as well as boosting collagen and elastin production. What’s more, spinach and kale are rich in vitamin C, which increases the cellular turnover of the skin and produces healthy, new skin cells for vibrant and youthful skin. 

      4. Berries
      Cue the power of antioxidants once again because berries are chock-full of the mighty compounds. “The antioxidants in berries operate as a double-edged sword against those bothersome dark spots, preventing them from ever forming in the first place,” Dr. Chacon explained. When you snack on the likes of blueberries and strawberries, you’re loading up on vitamin C and anthocyanin, antioxidants that act as a powerful skin weapon that promote healing and may help your body build more collagen, AKA a protein that gives your skin structure and plumpness.

      5. Papaya
      The tropical fruit has not only earned its right as a healthy snack but also as an effective and potent ingredient in skincare products. It’s no surprise considering a study found that papaya has a high content of vitamins A, B, and C and proteolytic enzymes, such as papain and chymopapain, that have antibacterial, antifungal, and antiviral properties. “Papain is strong enough to exfoliate dead skin cells, unclog pores, lighten acne scars, and moisturize skin when applied topically to the skin and stop any additional outbreaks,” Dr. Chacon described. 

      6. Sweet Potato 
      The root veggie makes more than just an essential Thanksgiving dish. Abundant in beta-carotene, sweet potatoes get converted in the body to retinol. “A vitamin A derivative, retinol is excellent for treating acne and preventing wrinkles,” Dr. Chacon conveyed. Retinol also encourages skin cell production, helps unclog pores, exfoliates your skin, and enhances collagen production, which can reduce the appearance of fine lines and wrinkles and increase elasticity. The result? A fresher, plump appearance. Furthermore, as an antioxidant, beta-carotene holds the potential as an anti-aging agent.
       
      7. Lemon 
      More than just a refreshing flavor addition to your water, lemons are known for their detoxifying effects—and not just when you ingest their vitamin C and citric acid components. According to Healthline, there’s a growing popularity for using lemons on your skin as a natural treatment for skin conditions, like age spots and acne. “The natural astringent properties of fresh lemon juice make it a popular remedy for reducing the appearance of blemishes and tightening drooping skin,” Dr. Chacon agreed. Because of the acidity of lemon juice, it can help decrease inflammation and oil that may contribute to the formation of acne. Additionally, citric acid, a type of alpha hydroxy acid (AHA), can aid in breaking down dead skin cells that lead to noninflammatory forms of acne, like blackheads.
       
      8. Omega-3 Fatty Acids
      Step aside, pricey skincare products and treatments. While they have their place, foods brimming with omega-3 fatty acids—fatty fish (think: salmon and tuna) and nuts and seeds (think: walnuts, flaxseeds, chia seeds)—can help improve barrier function, inhibit inflammation, and promote skin healing that money can’t buy. Omega-3 fatty acids also help lower the production of inflammatory compounds that contribute to the aging process.
       
      9. Probiotic-Rich Foods
      Consuming probiotic foods can help maintain a healthy, balanced gut microbiome, which may help reduce eczema, acne, dry skin, and even wrinkles and skin cancer risk linked to UV damage. Certain probiotic strains have been demonstrated to boost the skin’s production of ceramides, or lipids (fats) that trap moisture in the skin and keep acne-causing bacteria levels in check. A 2016 review demonstrated that probiotics can restore skin pH, alleviate oxidative stress, reduce premature aging of the skin caused by UV light, improve the skin’s barrier function, and enhance hair quality. So stock your fridge with yogurt, kefir, sauerkraut, and other probiotic-heavy eats—both the gut and skin will thank you. 
       

      7 Foods I’m Adding to My Diet To Combat Chronic Inflammation More

    • 113 Shares

      in diet and nutrition

      This Aubergine Curry Is The Ultimate Winter Comfort Meal

      by

      Nothing beats the winter blues, quite like a delicious and comforting curry. And while South Africans are no strangers to making curries, we bet you’ve never tried this winter vegetable curry. Ahead, find cookbook author Mokadi Itsweng‘s recipe for an aubergine, tomato and tamarind curry that’s sure to become a winter staple.

      3 Benefits Of Aubergines & Why You Should Add Them To Any Winter Vegetable Curry

      Also known as brinjal, or eggplant, aubergines are actually berries by botanical definition. But these berrilicious babes have a host of benefits that will have you reaching for them in the supermarket.

      READ MORE: This Prawn Curry Hits The Spot When You’re Craving Take-Aways

      1. They’re a nutrient-dense food

      Dieticians will always emphasise the importance of eating nutrient-dense foods, especially if you’re trying to lose weight. One cup of raw aubergine contains 5g carbs, 3g fibre, 1g protein and 20 calories. It also contains 10% of your Recommended Dietary Intake (RDI) of manganese, 5% of your RDI of folate, 5% of your RDI of potassium, 4% of your RDI of Vitamin K and 3% of your RDI of Vitamin C.

      2. They could help with weight loss

      Insider secret: nutrient-dense, high fibre and low-calorie ingredients are your best friend when it comes to trying to lose weight. Aubergines are high in fibre, nutrient-dense and low in calories. The reason fibre is so great for weight loss efforts is because it moves through your digestive tract slowly, promoting satiety and fullness, keeping you fuller for longer which therefore reduces how many calories you eat.

      READ MORE: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient

      3. They’re high in antioxidants

      Studies have shown that antioxidants could help prevent many types of chronic diseases like heart disease and cancer. One 2011 study found that animals that were fed raw or grilled eggplant for 30 days improved heart function and reduced heart attack severity. So go on and enjoy a bowl of delicious curry and your heart will thank you.

      Aubergine, Tomato And Tamarind Curry

      Mokgadi Itsweng

      “The tamarind in this curry adds a sweet and sour taste that pairs very well with tomatoes. Tamarind is available at most supermarkets and Indian spice shops. If you buy a tamarind block, make sure to break off a tablespoon and soak it in half cup of water before using,” advises Mokgadi.

      Course Main CourseCuisine Indian

      Servings 4 people

      3 Tbsp Oil2 Tbsp Curry paste6 Curry leaves, finely sliced1 Onion, finely chopped3 Garlic cloves, finely grated1 tsp Fresh ginger, grated2 410g Tinned tomatoes, chopped 2 Tbsp 2 Tbsp Tamarind paste2 Tbsp 2 Tbsp Brown sugar4 AuberginesSeasoning herb salt to tasteHandful of fresh coriander, chopped
      Heat the oil in a saucepan and add the curry paste and leaves. Fry on medium heat for 2 minutes, then add the onion, garlic and ginger and cook for a further 5 minutes until the onion is soft.Add the tomatoes, tamarind and brown sugar. Cook the sauce for 30 minutes, stirring constantly and adding a little water should it get dry. When tasted, the sauce should be well reduced and full of flavour.While the sauce cooks, slice the aubergines into wedges and sprinkle some salt over. Leave them to stand with the salt for 10 minutes, covered, then squeeze the moisture out of them.Heat an extra 2 Tbsp oil in a pan and fry the aubergines on both sides, until lightly browned.When the sauce is halfway cooked, add the aubergines and cook for 15 minutes more. Season with herb salt and stir through the coriander.Serve warm with rice, dombolo (steamed bread) or roti.

      Keyword comfort food, curry, vegetarian More