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      Exactly How To Make A Healthy Pizza With 6 Delish Topping Variations

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      It can be done…

      We get it – it’s hard to eat healthily all the time. If you auto-dial or Uber Eats your local pizza place once a week, you’re not alone: according to a Euromonitor International Consumer Foodservice report a few years back, pizza was South Africa’s best-loved takeaway/home delivery fast food, with double the sales figures of any other takeaway.

      READ MORE: Umm, These Vegan Pizzas Might Even Taste Better Than The Real Thing

      The problem: our fave fast food is loaded with fat and sodium. But you don’t have to forgo this tasty and convenient meal option altogether.

      “The right toppings can transform this fattening grease bomb into a healthy meal,” says dietician Keri Gans, author of The Small Change Diet. “When making a pizza, use plenty of tomato-based sauce (you can add chilli, basil or chives for more flavour) and veggies,” suggests WH weight-loss advisor Elienne Horwitz. “Then lightly sprinkle mozzarella or feta over it.” Top a shop-bought wholewheat crust or cheeseless build-your-own takeaway with one of these combos.

      1. Barbecue Chicken Pizza

      You don’t have to weigh down your slice with chorizo or extra cheese to score a hearty serving of satiating protein. A reduced-fat hard cheese such as Slimmer’s Choice Cheddar, Gouda or mozzarella (around 13 percent less fat than regular cheese) and skinless white meat chicken with a coating of tangy barbecue sauce keeps you satisfied – so you won’t be tempted to polish off the rest of the pizza by yourself.

      Make it: Toss a third of a cup cubed grilled chicken breasts and two tablespoons diced red onion with one tablespoon barbecue sauce. Spread evenly over one slice ready-made pizza base. Sprinkle with one teaspoon grated reduced-fat cheese. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

      Per slice: 1 212kJ, 9g fat (2g sat), 500mg sodium, 32g carbs, 4g fibre, 22g protein

      2. Ricotta-pear Pizza

      If you like your slice on the sweet side, there’s another option besides Hawaiian style (that’s pineapple and ham for the uninitiated). Try some low-fat ricotta sweetened with a touch of honey and slices of fibre-filled pear for a healthy meal that tastes like it could be dessert.

      Make it: Spread two teaspoons orange marmalade over one slice ready-made pizza base. Top with a quarter cup ricotta and spread well to cover. Top with a third of a thinly sliced Bosc pear. Drizzle with one teaspoon honey and bake in a 190°C oven for five to seven minutes, or until warmed through.

      Per slice: 1 254kJ, 5g fat (1g sat), 310mg sodium, 54g carbs, 6g fibre, 10g protein

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

      3. Parma Ham And Goat’s Cheese

      Hold the sausage. “Parma ham is much leaner and provides the same meaty satisfaction without all the kilojoules or grease,” says Gans. Trade mozzarella for goat’s cheese or feta and you’ll get a mouthful of creamy goodness and 11 percent fewer kilojoules.

      Make it: Layer one slice ready-made pizza base with half a cup diced tomato and half a cup chopped rocket. Top with 14g thinly-sliced Parma ham. Sprinkle with one tablespoon crumbled goat’s cheese or feta and a pinch of freshly ground black pepper. Drizzle with one teaspoon extra-virgin olive oil and bake in a 190°C oven for five to seven minutes, or until cheese melts.

      Per slice: 1 254kJ, 26g fat (5g sat), 700mg sodium, 30g carbs, 15g fibre, 13g protein

      4. Greek Pizza

      “Feta on pizza is a really smart choice,” says Gans. “You only need a little to get a lot of flavour, which results in a huge kilojoule saving.” Then there’s a generous serving of veggies, including roasted red peppers and up more than 40 percent of your daily vitamin C.

      Make it: Top one slice ready-made pizza base with two tablespoons drained roasted red peppers, five halved rosa tomatoes, five halved and pitted kalamata olives and one teaspoon feta crumbles. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

      Per slice: 1 090kJ, 12g fat (3g sat), 710mg sodium, 32g carbs, 6g fibre, 8g protein

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

      5. Spinach Salad Pizza

      You could order a side salad with your pizza – or you can just pile your greens on top instead. This combo features crumbled goat’s cheese, which adds a big kick of robust flavour for a fraction of the fat you’d get from a standard mozzarella-loaded piece. And best of all, there’s zero cooking required.

      Make it: Toss one cup baby spinach with half a cup sliced red grapes, one teaspoon toasted pine nuts, one tablespoon crumbled goat’s cheese and one tablespoon light balsamic vinaigrette. Top one slice of a ready-made pizza base with the salad.

      Per slice: 1 200kJ, 10g fat (3g sat), 590g sodium, 45g carbs, 6g fibre, 8g protein

      6. Cheesy Fennel

      and courgette pizza Fennel is one of the ingredients that give Italian sausage its very distinctive taste. Sprinkle it, fresh or dried, onto your pizza and you’ll get the flavour you crave minus all that unwanted fat and bloat-inducing sodium.

      Make it: Sauté half a cup diced fennel, three-quarters of a cup grated courgette and a pinch of chilli flakes with one teaspoon olive oil in a small pot over medium heat for five minutes, or until fennel softens. Spread over one slice ready-made pizza base. Sprinkle with two tablespoons reduced-fat grated mozzarella cheese. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

      Per slice: 1 090kJ, 12g fat (3g sat), 370mg sodium, 32g carbs, 6g fibre, 11g protein

      Try this easy beetroot chocolate cake for dessert. More

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      Healthy Women Swear This “Rule” Is the Best-Kept Secret for Optimal Nutrition

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      If there’s one thing we’ve learned from diet culture, it’s that restricting your favorite foods or swearing off certain food groups altogether (FYI, carbs are not the enemy) is not the answer to eating healthier, losing weight, getting in shape, or feeling better. In the dieting world where detoxes and quick fixes often prevail, we’ve been conditioned to go to extremes to achieve said goals and look a certain way. ICYMI, diets are not sustainable, and definitely not any fun. 
      In contrast, the 80/20 style of eating is touted to be in it for the long haul. A flexible approach to eating, the 80/20 diet or rule’s MO is simple: Nosh on nutrient-dense foods 80 percent of the time and enjoy less nutritious eats the remaining 20 percent. Translation: You can have your cake and eat it too—just make sure you have it alongside some fruits and veggies. So, how exactly do you practice the 80/20 diet, and is it worth trying? Keep reading to find out what registered dietitians have to say. 
       

      In this article

       
      What is the 80/20 Rule?
      A healthy, well-balanced diet makes room for all foods—including indulgences (AKA foods that bring you joy). With the 80/20 eating plan, you can indulge in pizza night or National Ice Cream Day (nothing is off the table!) and still feel your best because you’re filling your plate with whole grains, lean proteins, fruits, vegetables, and healthy fats the majority of the time. You could call it the antidote to fad diets.
      “The 80/20 rule, also known as the 80/20 diet, is a flexible approach to eating that emphasizes balance and moderation,” explained Barbara Kovalenko, a registered dietitian and nutrition consultant at Lasta. “It suggests that 80% of your diet should consist of nutritious, whole foods, while allowing for 20% flexibility to enjoy indulgent or less nutritious foods. The goal is to create a sustainable eating habit that doesn’t require you to completely cut out foods you love, but rather encourages overall balanced eating.” “The remaining 20% allows flexibility for enjoying foods that may not be as nutritious, but are satisfying or enjoyable to you,” agreed Chrissy Arsenault, MBA, RDN, a registered dietitian at Athletic Muscle. “It can include treats, desserts, or occasional indulgences that you might otherwise restrict in a more rigid diet.” 
       
      How can I put it into practice?
      The jury is still out on what a “healthy diet” really means because there’s no one-size-fits-all diet—it looks different to every single person. The 80/20 rule can be effective because it’s adaptable and completely open to interpretation. After all, we each have our personal food preferences and go-to indulgences, whether it be peanut butter cups (it’s me, hi), potato chips, or your grandma’s famous lasagna. According to Johna Burdeos, a registered dietitian, the most important thing is to do what works for you that you can stick to. That said, she provided general tips for adopting the 80/20 diet:

      Focusing on adding in foods that make you feel good
      Focus on eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense, so they will help you feel full and satisfied without overeating (read: focus on adding nutritious foods, rather than subtracting less nutritious foods). Choose lean protein sources, such as fish, chicken, eggs, and legumes (i.e. beans, lentils, and chickpeas). These foods are high in protein, which is critical for hormonal health, building and repairing muscles, and many more functions in the body.

      Decide what indulgences are worth having
      While other non-sustainable (and harmful) diets may claim you need to ditch indulgences, the 80/2o principle instead views indulgences as a key part of a healthy diet and encourages you to be mindful about which foods genuinely bring you happiness versus what you may be eating out of mindlessness or habit. Maybe you decide to stop buying potato chips and Oreos at the grocery store so you fuel your body with foods that help you feel good throughout the week, and then enjoy your favorite pasta and chocolate cake when you eat out on Friday night.
      Or maybe your daily scoop of ice cream is a major source of joy, so you know to load up on fruits, veggies, clean proteins, and whole grains throughout the day so your body can feel its best. There are less nutritious foods that we use out of habit or to self-soothe, and then there are less nutritious foods that bring us so much joy and help us celebrate life. It is up to you to decide which foods fall into each category for you, and what foods (both nutritious and less nutritious) are a part of your best life. 

      Enjoy (all) of your food
      The key to making 80/20 work for you is to do so without restriction and without glorifying or villainizing any foods. It does not mean you force yourself to eat bland food for 80% of your life in order to “earn” the food you love. 80/20 is simply a mindset reframe that you can fully enjoy your birthday cake, a weekly glass of wine with friends, or your favorite Sunday takeout dinner and still have a “healthy diet.” But that doesn’t mean when you’re not “indulging,” you shouldn’t be enjoying. Instead of forcing yourself to eat boring salads or bland protein and veggies, experiment with healthier versions of foods you love (think: chickpea pasta, flavorful stews, sushi bowls, etc.) and add flavor with spices, herbs, and homemade sauces. Bottom line: You deserve to enjoy all your food, no matter if it’s categorized in the 80% or 20%. 

      Make a plan that works for you
      We’re typically wary of numbers when it comes to nutrition (tracking calories is so 2015, thank god), but 80/20 is not meant to be something you rigorously track. You don’t need to measure out a week’s worth of food to make sure that exactly 80% is nutritious or you’re limiting indulgences to exactly 20% of your diet. Instead, you can use it as a general frame of reference to know that you can indulge and fully enjoy foods you love because you’re filling your body with nutrients that make you feel amazing most of the time.
      Every person’s version of 80/20 may look different. Arsenault explains that it could mean four out of five daily meals or snacks being more nutrient-dense with a daily “treat,” eating nutrient-focused on weekdays and indulging a little more on the weekends, or being mindful of eating more fruits, veggies, and nutrient-dense whole foods when you know you’re going to indulge a little more like on a vacation. Apply the 80/20 mindset to however it works best in your life, knowing that the end goal is to live a balanced lifestyle where your body and joy are both prioritized. 

      What are the benefits?
      It encourages balance
      Step aside, engrained food rules. “The 80/20 ‘diet’ promotes a balanced approach to eating by allowing for flexibility and moderation,” Arsenault said. “It can help prevent feelings of deprivation or the sense of being on a restrictive diet, which can be difficult to sustain long-term.” Bottom line: Any and all foods are welcome in moderation. The 80/20 non-diet “diet” offers a framework that provides the structure for a healthier eating plan but with freedom from restrictions and rules. “Allowing occasional indulgences can help maintain a positive relationship with food and prevent feelings of guilt or shame,” Arsenault affirmed. Kovalenko agreed, explaining that the 80/20 way of eating can reduce the likelihood of restrictive behaviors or disordered eating patterns. 

      It’s actually sustainable long-term
      Depriving yourself of “bad” foods or foods you love is a recipe for disaster (read: excessive cravings, overeating, or binge eating). Plus, deeming certain foods off-limits over an extended period of time is unfeasible and can be detrimental to your health. The good news? “The 80/20 rule is often seen as a more sustainable approach compared to strict or extreme diets where you stop following it after 1-2 weeks,” Arsenault conveyed. “It recognizes that it’s unrealistic to completely avoid all ‘unhealthy’ foods, and by incorporating them in moderation, it becomes easier to stick to a healthy eating plan over time. This creates more of a sustainable habit that you can maintain.” Unlike many other eating plans that have servings, macronutrients, or calories to count (which are unsustainable at best, but potentially harmful), the 80/20 rule is less rigid and more about doing what feels right to you.

      It can improve your overall health and make you feel better
      Because the 80/20 rule calls for eating mainly whole, nutrient-rich foods, you may notice other perks besides feeling free from restrictive diet rules. “Eating nutritious foods can give you more energy, improve your mood, and help you sleep better,” Burdeos said. But also, joy is a nutrient too. According to US News & World Report, we have better digestion, nutrient absorption, and less of a tendency to overeat when we’re eating food we enjoy. As registered dietician, Brigitte Zeitlin told Well+Good, “Food is nourishment in a lot of different ways…it also nourishes our soul, and we should be eating foods we like, foods that feel good to us.” 80/20 allows for the benefits that come with enjoying your food without deprivation and filling your body with a variety of nutrients–both of which are necessary for optimal health.
       
      Are there any potential downsides?
      While the 80/20 approach to eating clearly has bragging rights, it does come with some potential drawbacks. “It may lack structure for some people,” Burdeos noted. “It can be hard to define what ‘healthy’ and ‘unhealthy’ foods are. What is considered healthy for one person may not be healthy for another. So it is important to be mindful of your own individual needs and goals when following the 80/20 diet.” Arsenault also alluded to its vagueness: “The 80/20 rule is a general guideline, and the specific ratio may vary from person to person,” she stated. “Some individuals may find it challenging to accurately measure the exact percentages, leading to potential inconsistencies or overindulgence.” In other words, because the percentages are ambiguous, it can lead to obsessing over the numbers and restrictions. And who wants to be doing the math all the time? Focus on relishing in the foods you love, not getting the proportion down perfectly. 
      Then there’s the risk of overeating. While the 20% allowance for indulgences is intended to be moderate, Kovalenko acknowledged that the flexibility may lead to overconsumption of less nutritious foods, which can hinder progress toward health goals. “It’s essential to maintain portion control and make mindful choices within the 20% flexibility,” Kovalenko advised. “Additionally, those with specific health conditions or dietary restrictions may need to modify the ratio or approach to suit their needs.”
      Lastly, while the 80/20 mindset is meant to be a freeing practice, Arsenault explained that many people fall into the trap of demonizing foods as “bad” when practicing the 80/20 rule: “While designed to be balanced, many people end up labeling food as either ‘good’ or ‘bad,’ thus establishing guilt whenever they eat the ‘bad’ foods. No food is inherently bad—and it’s all about balance.” Instead of thinking of the 80% for “good” foods and 20% for “bad,” know that all foods are equally important for different purposes and are intended to be part of a healthy diet. 

      Please consult a doctor or a registered dietitian before beginning any regimen. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

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

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

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      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

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      3 Comforting Soups That’ll Boost Your Immune System

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      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

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

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      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

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

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      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

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      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

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      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