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      in diet and nutrition

      The Potato Flight Trend Is Having A Moment — Here Are 3 Stuffed Potato Recipes You’ll Love

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      If you haven’t caught the #bakedpotatoflight craze yet, it’s time to get on board! TikTok is buzzing over this mouthwatering trend and we’ve got three stuffed baked potato recipes you need to try right now. Created by Naomi Teal, these loaded spuds could cure your hangover, fuel you for the toughest of mornings and power your post-workout recovery. Plus, they’re decadent, delicious — but totally good for you!The Loaded Breakfast This bad boy, with shiitake mushrooms, eggs and asparagus is going to get you going. Shiitake mushrooms are great for its vitamin D and B’s. They also improve energy levels and brain function, reduce inflammation and support your immune system.

      Breakfast Stuffed Potatoes

      Start your day with this loaded breakfast spud. Packed with shiitake mushrooms, eggs and asparagus, it’s the morning boost you need to power through your day.

      Cook Time 45 minutes mins

      Course Breakfast, Lunch

      Servings 1 serving

      1 medium sweet potato40g shiitake mushrooms (sliced)handful of spinach1 tbsp coconut oil4 asparagus2 medium eggspinch of sea salt and pepper
      Bake the sweet potato at 180° for 45 minutes until completely cooked through, once cooked take out and leave the oven on.Prepare a small pan with water and bring to boil. Whilst the sweet potato is baking gently heat the coconut oil in a pan and  add the mushrooms, salt and pepper and cook on a medium heat for 2-3 minutes, take off the heat and throw in the spinach to slightly wilt.Halve your baked sweet potato and spoon out 3 tbsp from each half (still leaving some sweet potato inside), add the mushroom and spinach and then crack open each egg carefully and put into each potato half.Place on a baking tray and place in the oven, cook for 4 minutes for a medium runny yolk.Whilst they are cooking blanch the asparagus in the pan of boiling water for 3 minutes, aldente preferably, then strain. Plate the loaded potato halves and use the asparagus to dip in your yolks — oh yes!

      Keyword Viral Recipes

      READ MORE: Your Ultimate Protein Pancake RecipeThe Stuffed Potatoes Hangover CureOne too many shots last night? Restore those depleted nutrients with essential electrolytes. Cure those greasy fat cravings with healthier fats like cashews and avocado, while protein-rich turkey and black beans give your energy levels a much-needed boost.

      Protein-Rich Stuffed Potatoes

      Recharge with this nutrient-packed spud. Essential electrolytes, healthy fats from cashews and avocado, plus protein-rich turkey and black beans will restore your energy and curb cravings.

      Prep Time 20 minutes minsCook Time 40 minutes mins

      Course Lunch, Side Dish

      Servings 1 serving

      1 sweet potato125g minced turkey or finely diced breast8 cherry tomatoes1 tsp apple cider vinegar½ tsp garlic finely choppedpinch of chilli powderpinch of smoked paprika½ tsp brown miso paste2 tbsp coconut oil50g black beans3g coriander choppedpinch of salt and pepperGuacamole½ avocado½ lime juiced3g coriander choppedpinch of salt and pepperfresh red chilli a few thin slices to garnishCashew Cream50g raw cashews½ tsp tahini1 lemon juicedpinch of salt and pepper
      Soak the cashews in a bowl with boiling water for 20 minutes.Wash then bake the potato at 180°C for 45 minutes until completely cooked through. Whilst the potato is baking, slowly heat the coconut oil in a pan and add the garlic and turkey, gently cook for 5 minutes. Then add the beans, chilli, paprika, vinegar, miso, salt, pepper and cook for a further 10 minutes on a low heat. Take off the heat and add the chopped coriander.Cashew cream: drain the cashews and blend all the ingredients together in a blender or Nutri-bullet until smooth.Guacamole: spoon out the flesh from the avocado and mash it in a small bowl with a fork and then mix in the remaining ingredients.Halve the baked potato, spoon out 2 tbsp from the middle of each half and add it to the beans and tomatoes, combine and spoon back into the skins.Add a generous spoonful of guacamole and cashew cream on top — don’t forget those fresh chilli slices for an extra kick!

      Keyword Viral Recipes

      READ MORE: Try This Easy One-Pot Chicken, Basil And Tomato Orzo Recipe For Dinner Tonight The Post-Workout Fuel The potassium in the potato helps to prevent lactic acid build-up, which causes muscle cramps. The quinoa and black beans are essential proteins for muscle repair.

      Post-Workout Stuffed Potatoes

      Feeling drained after your workout? This stuffed baked potato is your perfect post-exercise snack. Packed with potassium to prevent muscle cramps and quinoa with black beans for essential protein, it’s designed to aid muscle recovery and replenish your energy.

      Cook Time 43 minutes mins

      Course Snack

      Servings 1 serving

      1 medium baking potato25g quinoa3 dried apricot diced1 hand full fresh parsley½ hand full fresh mint¼ red onion finely diced5 cherry tomatoes halved1 tsp lemon juice1 tsp apple cider vinegar1 tsp extra virgin olive oil¼ can can black beans rinsed2 tbsp tomato sauce2 tsp mayonnaise you can use vegan mayo1 spring onion dicedsproats for toppingpinch of sea salt and pepper
      Bake the potato at 180*C for 45 minutes until completely cooked through. Whilst the potato is baking boil the quinoa for 10 – 15 minutes until done, then drain.Finely chop the parsley and the mint and mix with the quinoa along with the apricot, tomatoes, onion, lemon juice, vinegar and olive oil — combine.Halve the potato and and top with the quinoa mixture, some tomato sauce, black beans, mayonnaise, spring onion and sproats.

      Keyword Viral Recipes

      Editor-Approved Potato Flight Combos:Our editors are all in on the potato flight trend and these are the combos we’re currently obsessed with:Gotlhokwang Angoma-Mzini, Editor: Caramelised onions and mushrooms with finely chopped red, yellow and green peppers, spicy mince and a gooey cheese topping.Kelleigh Korevaar, Managing Editor: Think disco fries with a twist—spring onion, creamy chilli sauce, mozzarella and maybe a bit of crispy bacon for that extra protein boost.Michelle October, Features Editor: A mix of chicken mayo, green onion, spinach, chilli flakes and crispy onions on top for crunch.Chamain van Zyl, Online Editor: Aromat and sour cream on a baked potato, always a win. But to elevate it, try taco-spiced mince, guacamole, sour cream and a fresh salsa salad. Pure bliss!Looking for more recipes? More

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      in diet and nutrition

      A Punchy, Citrusy Salad To Usher In Spring

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      Warmer days call for lighter meals – that’s right! And what better day to welcome spring than with this Naartjie, Fennel and Prawn Salad from Chef Monché Muller’s Harvest Table. Easy-to-prep and packed with contrasting flavours (not forgetting those nutrients!), the salad merges the sweet flavours of naartjies (packed with antioxidants such as flavonoids and carotenoids), the crispness of fennel (full of potassium, sodium, phosphorus and calcium) and the firm, but tender texture of lightly cooked prawns (calcium, phosphorus, potassium, vitamin A, vitamin E). Grab your fork and let’s unlock some new flavours together!

      READ MORE: The Healthy & Crunchy Watercress Salad That’s Perfect For Summer Lunches

      Naartjie, Fennel and Prawn Salad

      Naartjie, Fennel and Prawn Salad

      Chef Monché Muller

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

      Prep Time 30 minutes mins

      Course Lunch, Main CourseCuisine Healthy

      Servings 4

      Serving DishSalad Tongs1 Knife
      For the prawns12 – 16  Prawns,  deveined1  tsp Paprika ½  tsp Cayenne pepper1  tsp Minced garlic2 Tbsp ButterOlive, oil for fryingSalt, to tasteFor the dressing5 g  Chives,  finely sliced3 Tbsp White wine vinegar1  Lemon,  zested and juiced1 tsp Honey125 ml  Extra virgin olive oil½  tsp Sea salt flakesFreshly ground black pepper,  to tasteFor the salad2   bulbs Fennel,  thinly sliced100  g Watercress100 g Wild rocket3  Naartjies,  peeled and sliced1 Avocado,  cubed20 g Almonds,  toasted and roughly chopped
      Season the prawns with the spices, garlic and salt. Place a pan over a high heat and drizzle with olive oil. Sear the prawns on both sides until pink. Add the butter and toss to coat. Set aside.Make the dressing by whisking the ingredients together. Marinate the fennel in the dressing for 15 minutes.To make the salad, arrange the watercress and rocket on a large serving platter, top with the fennel, naartjies, avocado and dressing, and sprinkle with the chopped almonds.Serve with the prawns.

      NB: You will get a similar finish from using mandarines, tangerines or oranges.

      Keyword fennel, naartjie, prawns

      READ MORE: Pepper-Crusted Tuna And Salad

      Benefits of adding fruits to your salads

      Looking to spruce up your same old routine salads? Look no further than adding fruits. When combined with other fresh, seasonal produce fruit such as berries, cherries, figs, melons, berries, mangoes, peaches, nectarines, plums and your other favourites result in vibrant creations that will have your taste buds dancing with excitement. Plus, fruits introduce a natural sweetness and new textures to your salad – sans dressings or processed sugars, helping you elevate your salads to next-level nutritious.  

      About Harvest Table

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

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

      You may also like these recipes: More

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      in health and weelbeing

      Here’s How A High-Fibre Diet Can Improve Your Digestion And Gut Health, According To Nutritionists

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      It’s no secret that fibre supplements are making a major comeback these days. From gummies and capsules to psyllium husk to help your gut health, there are plenty of products on the market these days to aid digestion, ease constipation and help you stay fuller for longer. When it comes to good nutrition, experts say you shouldn’t sleep on a high-fibre diet—but before shopping for supps, it may help to stock up on fibre-rich foods first.

      Consuming more fibre in your diet has many health benefits, says dietician Deborah Cohen. Because fibre is typically found in plant-based foods, consuming more of those tends to be good for your overall health, she says. Fibre also helps your intestinal tract function optimally and plays an important role in preventing metabolic diseases, according to a 2022 study in Nutrients.

      So, what does a high-fibre diet involve and can it really help your gut health? Ahead, dieticians break down what fibre is, how much you need and simple ways to work more into your diet.

      Meet the experts: Vanessa Rissetto, RD, is a dietician and the CEO and co-founder of Culina Health. Deborah Cohen, DCN, RDN, is an associate professor in the Department of Clinical and Preventive Nutrition Science at Rutgers University. Nutritionist Karen Ansel, RDN, is author of Healthy in a Hurry.

      What is fibre and how much do you need?

      Fibre is a nutrient that comes from the food you eat and is an essential part of a healthy diet, according to the National Institutes of Health (NIH). The current recommendation for daily fibre intake is 14 grams for every 1,000 calories per day—about 25 grams for women and 38 grams for men, according to the Academy of Nutrition and Dietetics. That said, most adults need about 25 to 30 grams of fibre per day, according to a 2022 review in the National Library of Medicine. “Trouble is, most of us only consume about 10 to 15 grams a day, so almost all of us could use more,” says dietician Karen Ansel, RDN, author of Healthy in a Hurry.

      Here are the different types of fibre to have on your radar:

      Photo by Valeriya Kobzar on Pexels

      Dietary Fibre

      This type is typically found in plants, says dietician Vanessa Rissetto.

      “It’s resistant to digestion in the human small intestine,” she says, meaning that it can’t be broken down and therefore passes through your body undigested.

      Dietary fibre can help keep your hunger and blood sugar in check, per Harvard Health.

      Image by: Wikimedia Commons

      Added Fibre

      Also known as “functional fibre,” this type is added to foods during the manufacturing process, Cohen says.

      “Types of added fibre include beta-glucan soluble fibre, psyllium husk, cellulose, guar gum, pectin, locust bean gum and hydroxyethylcellulose,” she says. “These fibre are either found naturally in foods or made synthetically in a lab and added to foods to increase the fibre content of a food.”

      Added fibre may help with lowering cholesterol and keeping you regular, Ansel says.

      Image by Freepik

      Soluble Fibre

      Soluble fibre interacts with water to create a gel-like substance, Cohen says. It is found in oats, peas, beans, apples, citrus fruits, barley, nuts and many vegetables, per Mount Sinai. It’s also known for its role in lowering cholesterol in the blood, per Cohen.

      Image by Freepik

      Insoluble Fibre

      This form of fibre doesn’t dissolve in water and is found in wheat products (especially wheat bran), quinoa, brown rice, legumes and leafy greens, per Harvard Health.

      “Insoluble fibre works like a broom, moving food through your gut so it’s great for keeping you regular and preventing constipation,” Ansel says.

      READ MORE: Fibre For Weight Loss: How Much Should You Eat? What Nutritionists Recommend

      Benefits Of A High-Fibre Diet

      Here are a few potential perks of going on a high-fibre diet, according to experts.

      More fibre may help lower your cholesterol.

      Foods high in soluble fibre, in particular, may cause at least moderate (0.20-0.40 mmol/L) reductions in LDL cholesterol (the “bad” kind), per a 2021 review in Nutrition, Metabolism and Cardiovascular Diseases. “This gel blocks cholesterol absorption and whisks it out of the body, making it a powerful tool for anyone trying to lower their cholesterol,” Ansel says.

      “Soluble fibre is so effective that consuming five to 10 grams a day has been shown to lower LDL cholesterol by five to 11 points,” she says.

      It supports good gut health.

      Loading up on fibre helps keep you regular (as in, pooping frequently), Cohen says. Keeping things moving also lowers your risk of constipation and diverticulosis, a condition where small pouches form in the lining of the intestine, she says. Fibre-rich diets may help improve your gut microbiome, per a 2022 review in Trends in Food Science and Technology.

      It may lower your risk of certain diseases.

      Getting more fibre in your diet has been associated with a lowered risk of dying from heart disease and cancer, among other serious health conditions, per a study on dietary fibre in The Lancet. High fibre intake is associated with a lower risk of type 2 diabetes, research shows, and it has even been linked to a lower risk of being diagnosed with breast cancer, per a 2020 study.

      It helps you to feel full and may help with weight loss.

      “Fibre promotes satiety and helps us feel full,” Cohen says. This is because fibre helps stimulate signals from the gastrointestinal tract to parts of the brain involved in appetite regulation, according to a 2024 review in Critical Reviews in Food Science and Nutrition.

      In addition to staying fuller for longer, if you’re trying to lose weight, increasing your fibre intake may be beneficial. In a recent 16-week study of 4,477 participants in the U.S., 62.5 percent of people who participated in a plant-based, fibre-rich eating program reported weight loss (about 3.2 kilograms on average).

      Potential Risks Of A High-Fibre Diet

      “Adults—typically those who are vegans or following a raw food diet—could run into problems with too much fibre or if they increase their fibre intake too quickly,” Cohen says. Having more than 40 grams a day is usually too much for people, leading to uncomfortable symptoms like bloating, gas, feeling really full, cramps, diarrhea, constipation and nausea, she says.

      This also means that having a high-fibre diet may not be ideal for people with certain bowel diseases. In fact, a low-fibre diet may be recommended for people with inflammatory bowel disease (IBS) during a flare, per Mount Sinai. If you’re upping your fibre intake, be sure to drink plenty of water to avoid constipation.

      Additionally, having too much fibre may also cause nutrient deficiencies of calcium, iron and zinc, Cohen says. “Fibre binds to these nutrients and prevents their absorption,” she says. If you suspect you may have a nutrient deficiency, consult your healthcare provider about lab tests and the best next steps.

      READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To Experts

      General Guidelines For A High-Fibre Diet

      “If you’d like to increase your fibre intake, start with small servings of fibre-rich foods to give your digestive system time to adjust,” Ansel says. This may mean sprinkling a few tablespoons of canned black beans on top of tacos before amping up to having a mixture of half beef and half beans. “Once that feels comfortable, skip the beef and try a taco made entirely with beans,” Ansel says.

      It’s a good idea to drink plenty of water when you’re having lots of fibre, since fibre binds to water, she says. Otherwise, you run the risk of getting constipated or bloated.

      Fibre supplements can be one way to increase your intake of the nutrient, but Cohen doesn’t recommend going this route if you can help it. “Taking a fibre supplement does not make up for a diet that is low in fruits, veggies and whole grains, or high in ultra processed food,” Cohen says. “Most published research on the health benefits of fibre were conducted in populations who consume foods high in fibre and not just supplements with fibre.”

      The bottom line: If you’re looking to increase your fibre intake, start slow. Listen to your body and gradually increase things up from there.

      This article written by Korin Miller first appeared on Women’s Health US. More

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      in diet and nutrition

      What Are Tissue Salts And What Do They Do for You?

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      With the pressures of fast-paced living, stress and less-than-perfect nutrition, it’s no surprise that our bodies sometimes feel out of sync. Add the constant battle against bacteria, viruses, pollution and injury, and you’ve got a recipe for cellular chaos. Our bodies work hard to stay balanced, often using up essential minerals faster than we can replace them through diet. That’s where Natura Tissue Salts come in—a natural and gentle way to help restore your bounce and boost your well-being.

      What Are Tissue Salts?

      Developed in the 19th century by Dr. Wilhelm Schüssler, tissue salts are small doses of 12 essential minerals that help correct imbalances and support healthy cellular function. These salts work by enhancing nutrient absorption, which in turn supports overall health.

      Why Your Cells Need Tissue Salts

      Your cells are crucial to keeping your body running smoothly, but when they’re lacking essential nutrients, they can’t perform at their best. Tissue salts help replenish these nutrients, improving nutrient absorption and helping your cells function optimally.

      Benefits and Usage

      Tissue salts provide essential nutrients to your cells, helping to maintain overall health. Available in small, easy-to-dissolve tablets made from a lactose base, they’re convenient and effective. For immediate concerns, take a dose every half hour; for long-term issues, once or twice a day is usually enough.

      The 12 Tissue Salts

      Calc Fluor: Think of this as your elasticity buddy – keeping your tissues strong and flexible.

      Calc Phos: The bone and teeth superstar, crucial for growing kids and anyone recovering from illness.

      Calc Sulph: Your go-to for clear, glowing skin.

      Ferrum Phos: The immune booster that’s perfect for fighting inflammation.

      Kali Mur: Say goodbye to mucus and phlegm with this congestion reliever.

      Kali Phos: The nerve-soothing champion that helps with stress and fatigue.

      Kali Sulph: Keeps your skin and mucous membranes in top shape.

      Mag Phos: A lifesaver for muscle pains and cramps, especially for athletes.

      Nat Mur: Balances moisture levels and supports emotional well-being.

      Nat Phos: Your stomach’s best friend, keeping acidity at bay.

      Nat Sulph: Supports liver function and helps eliminate excess water.

      Silicea: The body’s natural cleanser, flushing out unwanted materials.

      Trusted by Natura

      Natura has been a trusted provider of tissue salts since 1966. Their products come in handy purple glass bottles, perfect for tossing in your bag or pocket. Each bottle has 125 tablets, enough for a month’s supply if taken daily. Natura Tissue Salts are suitable for all ages and easy to administer due to their pleasant taste.

      A Word on Lactose Intolerance

      If you’re considering Natura Tissue Salts for their incredible health benefits, it’s important to know they are made with a lactose base. Always listen to your body and consult a healthcare professional if you’re unsure.

      For further information on the Natura Tissue Salts range, please visit the Natura website. 

      **WH Partnership More

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      in diet and nutrition

      Delicious Grilled Whole Aubergines Recipe With Bruschetta

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      Let’s face it: every time you buy an aubergine, you already know you need it for some recipe, right? It’s not exactly a staple like tomatoes or potatoes. But we’re here to open your world: this grilled whole aubergine recipe is going to blow. your. mind. And, it’ll probably become a new staple, since so damn delicious.

      Might we add that it happens to be vegan and goes perfectly on the braai menu? Vegetarians and braais typically don’t go well together, but your picky vegan mates will love you for this tasty alternative to the giant mushroom. Lose the bruschetta and this grilled whole aubergine becomes a healthy side attraction to a meaty main. Or, just make it all winter long. No judgement.

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

      Benefits of Aubergine

      First off, get ready to have your world rocked: aubergine, by biological definition, is not a vegetable at all, but a berry.

      Now that we’ve sufficiently shifted your reality, let’s look at how good this plant can be for your bod. It’s high in fibre and low in calories, making it a great addition to salads, stews and basically anything else you can chuck into a pot. They’re also high in antioxidants which fight off free radicals in the body – the stuff causing things like ageing and other nasties. Also, the fibre, potassium, vitamin C, vitamin B6, and antioxidants in eggplants all support heart health. And when it comes to the skin, leave it on and eat it: nasunin, an anthocyanin in eggplant skin, is great for brain health.

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

      Delicious Grilled Whole Aubergines With Bruschetta

      This anytime recipe is not only a great addition to your five-a-day, but it feels like comfort food, too.

      Cook Time 20 minutes mins

      Course Appetizer, Lunch, Side Dish, Snack, StarterCuisine Healthy, Vegan, Vegetarian

      Servings 6Calories 339 kcal

      6 Medium aubergines (or one per person)Olive oil Fresh lemon juiceSea salt Milled black pepper For the bruschetta1 loaf Ciabatta, slicedOlive oil1 head Garlic, halved
      Prick the aubergines and grill on the braai (or wherever) until charred outside and meltingly soft inside.To make the bruschetta, brush the sliced bread with olive oil, then toast over the coals. Remove and smear with the halved head of garlic.To serve, slash a cross on top of each aubergine, squash the sides to open and flavour with olive oil, lemon juice and seasoning of choice.

      This recipe calls for large amounts of olive oil, which ups your total fat content, although saturated fat remains low. To reduce total fat, simply use less oil.

      Keyword air fryer, braai, comfort food, Easy Meals, Healthy Recipes, Loadshedding-Friendly, No-Cook Recipes, Vegan

      Try something new! More

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      in diet and nutrition

      43 Protein-Packed Chicken Variations Every Fit Girl Will Love

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      The humble, reliable chicken is protein-packed… but can get boring, fast. To the rescue, we’ve got a whopping 43 chicken variations to spice things up.

      Chomping on a skinless, boneless chicken breast gives you 23 muscle-building grams of protein for the bargain price of a single gram of saturated fat and 460kJ – and that brings you one step closer to tight abs and lean thighs. The problem? This omnipresent piece of poultry is… not that thrilling.

      The solution: 43 fabulous makeovers for your average chicken breast. Each mix uses just a few easy ingredients that are probably in your kitchen already, and none take longer than 25 minutes. Try a few. The next time you say something tastes like chicken, it’ll be a compliment.

      Image by Mariam Antadze on Pexels

      Epic stir-fried chicken variations

      The Basics

      For stir-fry, cut a raw chicken breast into bite-size pieces or thin strips. Cook it in a non-stick pan or wok over medium-high heat until browned (three to five minutes). Add one of the following groups of ingredients – in the order listed – and cook for five more minutes, stirring frequently.

      Pick your flavour combos:

      Bell Pepper Mix: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 cup green or red bell pepper strips; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes

      Veggie Blend: 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 spring onion, sliced; 2 Tbsp chopped unsalted peanuts

      Asparagus and Cashew: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped unsalted cashews

      Sweet Lemon: 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c mangetout; 1 c chopped celery

      Asian Broccoli: 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into long strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced-sodium soy sauce

      Hoisin Mangetout: 1 whisked egg; 1/2 c mangetout; 1/2 c green or red bell pepper strips; 1/4 onion, cut lengthwise into long strips; 1 Tbsp hoisin sauce

      Flavour tip:

      Sesame oil gives stir-fries a distinct flavour. Nutritionally, it’s similar to olive oil because it’s full of heart-healthy unsaturated fats. (Make sure you get plain, not toasted sesame oil.) But if you don’t have it, use canola or peanut oil, not olive, which goes up in smoke at high temperatures.

      READ MORE: This Cape Malay Stuffed Linefish Is Simple And Delicious

      Delish baked chicken variations

      The Basics

      Preheat the oven to 180 degrees Celsius and douse your chicken in sauce, rub it with spices, crust it with goodies or stuff it with savouries. Bake, uncovered, for 20 to 25 minutes.

      Sauce things up

      Watery baths like salsa will do just fine in the oven. But thicker sauces must be mixed with water or stock or you’ll be left with sticky, blackened char. Use a small baking dish with raised sides to keep the meat swimming.

      Fiesta: 1/3 cup salsa

      Italian: 2 Tbsp marinara sauce, 2 Tbsp water

      Honey Mustard: 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil

      Spiced Up: 3 Tbsp chicken stock; 1 Tbsp mustard; 1 clove garlic, crushed

      Cream of Mushroom: 2 Tbsp condensed mushroom soup, 2 Tbsp water

      Pesto: 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken stock

      Sweet and Sour: 2 Tbsp reduced-sodium soy sauce, 1/4 c crushed pineapple with juice

      Coconut Curry: 3 Tbsp chicken stock, 2 Tbsp light coconut milk, 1/4 tsp curry powder

      Apple Glaze: 1/3 c chicken stock, 1 Tbsp maple syrup, 1 Tbsp apple juice

      Herbed Citrus: 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary

      Rubbed recipes

      Rub these mixtures evenly over each breast, then coat with cooking spray.

      Chilli Covered: 1/4 tsp each garlic powder, chilli powder, black pepper and oregano; salt to taste

      Tri-Herb Rub: 1/4 tsp each dried basil, rosemary and thyme; salt and pepper to taste

      READ MORE: 6 Delicious Winter Soup Recipes – Plus Sides!

      Crusted bakes

      Crack an egg into a shallow bowl, whisk it, dip the chicken in it, and then roll the chicken in a plate of one of these coatings:

      Nut Covered: 1/3 c finely chopped nuts

      Italian Topped: 1 Tbsp finely grated Parmesan cheese, 1 Tbsp Italian breadcrumbs, a pinch of black pepper

      Faux Fried: 1/2 c crushed corn or bran flakes

      Stuffed chicken ideas

      Pound the daylights out of your chicken breast with a meat tenderiser until it’s uniformly thin. Then arrange any of the following ingredients on the breast, roll it up and secure it with toothpicks or kitchen twine.

      Ham and Cheese: 1 slice Cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper

      Stromboli: 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped

      Pizza: 1 slice mozzarella; 1/4 c chopped tomatoes; 3 leaves fresh basil, chopped

      Spinach Stuffed: 1 small handful baby spinach leaves, chopped; 1 Tbsp blue-cheese crumbles; 1 clove garlic, crushed

      Deli Style: 1 slice mozzarella, 1 slice salami, 1 Tbsp chopped roasted red pepper

      Sun-dried Tomato: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp chopped sun-dried tomatoes, 1/4 tsp oregano

      Mediterranean: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp diced olives, 1/4 tsp lemon zest

      Parmesan Pesto: 1 Tbsp pesto, 1 Tbsp shredded Parmesan cheese, 1/4 tsp black pepper

      Flavour tip:

      To lock in juices, sear the breast in a hot pan for one to two minutes per side before baking.

      READ MORE: This Healthy Cauliflower Risotto Is A Winter Dream

      Image by Gerald Jake Abangan on Pexels

      Grilled chicken variations

      The Basics

      Soak the chicken in these marinades for at least an hour. Heat a grill or place a non-stick pan over medium-high heat on the stove. Cook for three to five minutes per side.

      Booze Infused: 2 Tbsp bourbon, 1 tsp deli-style mustard, 1/4 tsp black pepper

      Sweet Booze Infused: 2 Tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed

      White Wine Dressed: 2 Tbsp white wine; 1 clove garlic, crushed; 1/4 tsp thyme

      Rich and Creamy: 2 Tbsp plain yoghurt, 1/4 tsp dill

      Curry Cream: 2 Tbsp plain yoghurt, 1 tsp olive oil, 1/4 tsp curry powder

      Margaritaville: 2 Tbsp lime juice, 1 tsp olive oil, 1/4 tsp coriander

      Cumin and Lime: 2 Tbsp lime juice, 1/4 tsp cumin, 1/4 tsp red pepper flakes

      Lemon Zest: 2 Tbsp lemon juice, 1/4 tsp lemon zest, 1/4 tsp black pepper

      Balsamic Herb: 2 Tbsp vinaigrette, 1/4 tsp rosemary

      Ginger Spiced: 2 Tbsp orange juice, 1/4 tsp powdered ginger, 1/4 tsp coriander

      O-juiced: 2 Tbsp orange juice, 1 Tbsp hoisin sauce, 1/4 tsp red pepper flakes

      Soda Popped: 2 Tbsp Coca-Cola, 1/4 tsp black pepper

      Red Pepper Pop: 1 Tbsp reduced-sodium soy sauce, 1 tsp sesame oil, 1/4 tsp red pepper flakes

      Hawaiian Punch: 2 Tbsp pineapple juice; 1 clove garlic, crushed; 1/4 tsp black pepper

      Flavour tip

      Mix the marinade ingredients well in a resealable plastic bag, drop in the chicken, seal, shake and refrigerate. More

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      in diet and nutrition

      This Cape Malay Stuffed Linefish Is Simple And Delicious

      by

      Yes: this Cape Malay stuffed linefish might take more time to prepare than a salad or two-minute noodles. But! We can assure you it’s going to taste a whole lot better. Cape Malay curry spice adds a flavourful punch. And, it’s packed with antioxidant-rich turmeric, cumin and nutmeg.

      Fresh lemon juice, vinegar and pickled peas add to your gut health. Plus, there’s a healthy dose of omegas from the fish. And, for bonus feel-good points, we recommend serving this at the next family lunch to impress everyone with your skills.

      About this recipe

      As always, when eating seafood and fish, make sure you eat sustainable fish. Not sure? Check out the WWF SASSI list, which details which fish are fine to eat. Carpenter, a popular linefish, is green on the list.

      This recipe calls for verjuice, but if you don’t have that on hand, you can make an alternative. All you’ll need is good-quality white wine vinegar and four tablespoons of sugar (or your sweetener of choice).

      And, if you can’t get your hands on Cape Malay curry paste, you can substitute it for Thai yellow curry paste.

      Cape Malay Stuffed Linefish

      Indulge in this delectable Cape Malay stuffed linefish recipe from award-winning Chef Monché Muller’s book Harvest Table: A Culinary Journey Through The Wine Regions Of France, Italy, Spain And South Africa.

      Cape Malay Seafood-stuffed Linefish with Pickled Pea Salsa

      Chef Monché Muller

      This feel-good dish is packed with gut-healthy ingredients and feels like comfort food.

      Prep Time 10 minutes minsCook Time 1 hour hr 30 minutes mins

      Course Main CourseCuisine South African

      Servings 6

      For the seafood stuffing250 g Calamari steaks cubed60 ml Olive oil 50 g Onion chopped200 g Prawn meat chopped2 Tbsp White wine3 Tbsp Fresh lemon juice1 Tbsp Butter 20 g Sultanas chopped 60 ml Cream80 ml Cape Malay curry paste 50 g Japanese panko breadcrumbs toasted2-3 kg Firm white fish, butterflied traditionally, carpenter or hottentot Oil for brushing For the pickled peas250 ml Verjuice125 ml White wine vinegar2 Tbsp Sugar1 tsp Black peppercorns 250 g Raw, fresh peasFor the salsa100 g Jalapeños finely diced100 g Red onion finely diced10 g Coriander chopped250 g Peas blanched and lightly crushed (not mashed)2 Tbsp Verjuice2 Tbsp Olive oil to taste
      To make the seafood stuffing, boil the calamari for 20 minutes, or until tender. Drain and allow to cool.Heat the oil in a pan and fry the onion. Once translucent, add the calamari, prawn meat, wine, lemon juice, butter, sultanas, cream and curry paste. Simmer until the liquid has reduced slightly.Use a hand blender to pulse the mixture into a coarse paste, then stir in the breadcrumbs.Stuff the butterflied fish with the seafood stuffing, then truss using kitchen string. Fry in hot oil until the skin starts to crisp.Preheat the oven to 180°C and place a tray large enough to hold the fish in the oven. Finish cooking the fish in the oven for about 20 minutes, until the flesh is white and flaky.To make the pickled peas, place the verjuice, vinegar, sugar and peppercorns in a saucepan and bring to a boil. Pour the hot liquid over the raw peas. Allow to cool, then drain the peas before using.To make the salsa, combine the jalapeños, red onion, coriander, crushed peas, pickled peas, verjuice and olive oil, and season to taste.Serve the salsa with the fish.

      You can use good-quality white wine vinegar instead of verjuice, but remember to add 4 Tbsp sugar. Add blanched mangetout or sugar-snap peas to spruce up the salsa. Instead of Cape Malay curry paste, you can use Thai yellow curry paste.

      Keyword comfort food, curry, dinner, fish, high-protein, lemon, low-carb, prawns

      Try these recipes next: More

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      in health and weelbeing

      PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To Experts

      by

      If you’ve ever dealt with polycystic ovary syndrome (PCOS) and its array of uncomfortable symptoms, you’re not alone. A complex endocrine disorder, PCOS throws reproductive hormones off balance, causing about eight to thirteen percent of women of reproductive age to experience issues like irregular or missed periods, polycystic ovaries (large ovaries with many small follicles) and excess body hair, per the World Health Organization (WHO). And although there’s no one-size-fits-all treatment for PCOS, sometimes, little changes can go a long way—including to your diet.

      From a functional medicine perspective—which emphasises a personalised, systems-oriented approach that considers the underlying causes of disease—nutrition plays a critical role in managing PCOS, says Samantha Schleiger.

      “A strategic approach when it comes to nutrition and PCOS is centred upon lowering inflammation, supporting balanced blood sugar and providing an overall nourishing nutrient-dense diet to the body.”

      READ MORE: Millions of Women Struggle With PCOS In South Africa, So Let’s Unpack It

      Meet the experts: Samantha Schleiger, RDN, is a functional dietician and women’s health specialist at Simply Nourished. Clare Goodwin is a registered nutritionist and founder of Ovie.io, an online clinic for PCOS support. Ana Cristina Lewis, RD, is a dietician and owner of Functional Nutrition By Ana.

      What’s the connection between PCOS and diet?

      There’s a lot to unpack, but PCOS is a multifaceted condition that generally affects various body processes, such as insulin resistance, inflammation and obesity. Having a healthy and balanced diet can improve insulin levels, reduce insulin resistance and inflammation, and help you manage weight, along with less-talked-about symptoms including fatigue, intense hunger and cravings, mood imbalances and poor gut health, says Clare Goodwin.

      Between fifty and ninety percent of women with PCOS are insulin resistant, per a study in Clinical Medicine—which means that the cells in the body struggle to absorb sugar from the blood. This causes blood sugar levels to spike, triggering the pancreas to produce more insulin in an attempt to help cells respond—but when the pancreas can’t keep up, blood sugar levels can reach diabetic levels, per Cleveland Clinic. Obesity exacerbates insulin resistance, creating a vicious cycle. So, making dietary changes may help improve things over time.

      Best Foods To Eat For PCOS

      If your doctor diagnoses you with PCOS, consider prioritising foods rich in protein, fibre and healthy fats, says Ana Cristina Lewis. “When meals have sufficient protein, fibre, healthy fat and nutrient-dense carbohydrates, it will promote satiety, support balanced energy levels throughout the day, and help avoid huge peaks and pits of blood sugar (which then helps insulin, too),” says Lewis. “By choosing whole food, high-quality versions of these foods, it will be anti-inflammatory in nature versus choosing processed, packaged versions.”

      It may also be helpful to go for foods that help regulate blood sugar and have anti-inflammatory properties, Schleiger says, such as:

      Leafy greens: Picks like spinach, kale, Swiss chard and arugula contain antioxidants and have anti-inflammatory components that may reduce chronic inflammation.

      Fruits: Blueberries, strawberries, raspberries and blackberries are all low-glycemic foods that support balanced blood sugar. Avocado is a great option, too.

      Fatty fish: Foods like wild salmon, mackerel, sardines and trout contain a high-quality protein. This is necessary for muscle repair and metabolic function, Schleiger says.

      Whole grains: High in fibre, options like quinoa, brown rice, oats and barley aid in blood sugar control. And may improve insulin sensitivity, per Schleiger.

      Legumes: Options like lentils, chickpeas, black beans and kidney beans are high in fibre and protein. It can help stabilise blood sugar levels and improve satiety, which ultimately helps weight management.

      Nut and seeds: Almonds, walnuts, flaxseeds and chia seeds contain protein and fibre, which support satiety and blood sugar regulation, Schleiger says.

      Vegetables: Cruciferous vegetables contain compounds that help reduce inflammation. That’s why broccoli, cauliflower, Brussels sprouts and cabbage are helpful options to add to your diet.

      Probiotic-rich foods: Yogurt, kefir, sauerkraut and kimchi can help improve your digestion and nutrient absorption, says Schleiger.

      Foods To Avoid/Limit When You Have PCOS

      Avoiding or limiting certain foods can prevent the worsening of symptoms, inflammation and insulin resistance, says Schleiger. This doesn’t mean tossing everything in your pantry, but it can help to be more cautious about consuming these foods:

      Sugary foods and beverages: sweets, candy, pastries, sugary cereals, soda and fruit juices with added sugar

      Refined carbohydrates: white bread, white rice, pasta and baked goods made with white flour

      Heavily processed foods: fast foods, processed snacks, processed meats, frozen dinners and anything with a lengthy ingredient list

      Alcohol: beer, wine and spirits

      Artificial sweeteners: aspartame, sucralose and saccharin

      7-Day PCOS Diet Plan

      Monday

      Breakfast: full-fat Greek yoghurt (prioritise grass-fed, organic options) with fresh berries. Plus, a variety of seeds (chia seeds, hemp hearts and ground flaxseeds) and a dollop of nut butter

      Lunch: quinoa salad with chickpeas, cucumbers, cherry tomatoes, feta cheese and a lemon-tahini dressing

      Dinner: baked salmon with a side of roasted Brussels sprouts and sweet potato

      Snack: sliced apple with almond butter and grass-fed droëwors

      Tuesday

      Breakfast: smoothie made with frozen berries, half a semi-green banana (which has a lower glycemic index than ripe bananas, Schleiger says), 1 scoop of quality protein powder, liquid (like unsweetened almond milk, cashew milk, etc.), spinach or kale, frozen cauliflower rice (Bonus: chia seeds, ground flaxseed, hemp hearts, pumpkin seeds, etc.)

      Lunch: grilled chicken breast with a mixed greens salad (spinach, kale, arugula and/or romaine) topped with walnuts, avocado and balsamic vinaigrette

      Dinner: stir-fried grass-fed beef with broccoli, bell peppers, snap peas and an organic white rice-cauliflower rice 50:50 mix

      Snack: fresh berries, raw cashews and string cheese

      Wednesday

      Breakfast: organic overnight oats topped with chia seeds, unsweetened almond milk, fresh blueberries and a drizzle of honey

      Lunch: lentil soup made with carrots, celery and spinach. Serve your soup with a side of whole-grain or sourdough bread and pastured butter

      Dinner: grilled wild shrimp and a quinoa-vegetable pilaf (bell peppers, zucchini, garlic and onions)

      Snack: fresh cherries served alongside carrot sticks with hummus

      Thursday

      Breakfast: scrambled pastured eggs (with spinach, tomatoes, mushrooms, onions and feta cheese) served with a whole-grain English muffin and a side of fresh fruit

      Lunch: turkey and avocado slices wrapped in a tortilla with lettuce, tomato and red onion (with avocado-based mayonnaise)

      Dinner: baked cod with a side of roasted purple cauliflower, steamed green beans and a baked potato

      Snack: greek yoghurt topped with homemade granola and a handful of raw nuts

      Friday

      Breakfast: chia pudding made with chia seeds and coconut milk and topped with fresh raspberries and ground flaxseeds

      Lunch: chickpea and vegetable curry with brown rice and a side of fresh mixed berries

      Dinner: grilled chicken skewers with bell peppers and onions served with a side of mixed greens salad and a side of whole grain rice

      Snack: fresh fruit salad (melon, berries and kiwi) served alongside cottage cheese

      Saturday

      Breakfast: pastured hard-boiled eggs topped with bagel seasoning and seaweed sprinkles served alongside whole-grain avocado toast topped with feta cheese and cherry tomatoes

      Lunch: canned wild tuna/salmon salad made with celery, onions, capers, cucumbers and avocado-based mayonnaise served inside a whole-grain or nut-based tortilla

      Dinner: stuffed bell peppers made from ground turkey, black beans, onions, quinoa and tomatoes

      Snack: half an avocado sprinkled with sea salt, pepper and seaweed flakes served alongside cucumber slices and turkey roll-ups

      Sunday

      Breakfast: smoothie bowl with blended spinach, banana, almond milk, topped with granola, sliced strawberries and chia seeds

      Lunch: Mediterranean salad made from mixed greens, olives, cucumber, tomatoes, red onion, chickpeas, feta cheese and sliced grilled chicken served with a lemon-olive oil dressing

      Dinner: baked eggplant parmesan (using almond flour for breading) with a side of whole-grain pasta and marinara sauce

      Snack: dark chocolate with a handful of almonds

      How To Treat And Manage PCOS

      A healthy and balanced diet is one way to manage PCOS, per a study in the journal Maedica—but making other lifestyle modifications can be helpful, too. For example, incorporating exercise throughout your day can help, Lewis says.

      “Ideally there is an enjoyable movement that provides a mix of cardio and strength training throughout the week without being too taxing on the nervous system,” she says. “Avoid working out after an overnight fast to avoid putting extra stress on the body.”

      Practising good sleep hygiene may also help with PCOS management, and you should try to aim for seven to nine hours of quality sleep per night if you can, Schleiger recommends.

      “Poor sleep can affect insulin sensitivity, increase stress hormones and disrupt overall hormonal balance as our bodies heavily rely on healthy circadian rhythms,” she says.

      In addition to a nourishing diet, exercise and getting plenty of sleep, try reducing your stress levels. Chronic stress can worsen PCOS symptoms and throw your hormones off balance, according to Schleiger. You can do this by journaling, deep breathing, meditation, yoga, or whatever helps quell your nervous system. While there’s no one end-all solution for PCOS, taking a holistic wellness approach can help you reduce inflammation, prevent insulin resistance and manage conditions associated with PCOS better.

      This article written by Kayla Hui first appeared on Women’s Health US. More