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      2 Super Smoothies That’ll Help You Fight Off That Cold

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      The probiotic health trend is having a massive moment right now and it’s moving away from those tablets you take with antibiotics, to drinkable or edible fermented foods like kimchi and kefir.

      Next time you’re drinking a smoothie, add some probiotics to the mix: the lactic acid bacteria in the drink create an environment in your tum perfect for better absorption of nutrients. You can get your fix from Rawbiotics, a range of live liquid probiotics that works to correct microbial imbalances, or kefir, a fermented milk drink made with kefir grains that’s been drunk for years in the Eurasia region.

      We’ve rounded up two must-try recipes loaded with probiotics that’ll boost your immunity – and are totally delicious!

      Spiced Apple Smoothie

      Other than the fact that this smoothie is truly delicious, kefir’s been used for many years. That’s because it’s rich in amino acids, vitamins, and is alive with tummy-loving bacteria. One study even found that kefir has the ability to reduce lactose intolerance in adults.

      Spiced Apple Smoothie

      This vitamin-packed smoothie is bursting with amino acids and tummy-loving probiotics. Plus, it’s absolutely delicious!

      Course Snack

      Servings 1 serving

      1 Apple½ tsp Cinnamon½ tsp Nutmeg½ cup Oats1 cup KefirHoney, to taste

      Keyword Smoothie

      The Green Monster Smoothie

      Green smoothies are powerhouses for your health: the phytochemicals in green food make them great ways to up your immunity. Add some probiotic, gut-healthy Rawbiotics to the mix.

      Healthy Gut Green Smoothie

      Green smoothies are health powerhouses! Packed with phytochemicals, they boost your immunity. Add some probiotics to make them even better.

      Course Snack

      Servings 1 serving

      Handful of spinach leavesJuice of half a lemon1 Kiwi30 ml Rawbiotics Gut Correct Probiotics250 ml Water

      Keyword Smoothie

      Looking for more smoothies to try? More

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      This Healthy Cauliflower Risotto Is A Winter Dream

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      A classic, cosy way to cook rice, the risotto stands out not only as a filling and delicious dish but as a veritable winter warmer. And this healthy cauliflower risotto ticks all the boxes.

      This recipe, from Executive Chef Kerry Kilpin’s new offering at Steenberg Wine Farm’s Bistro Sixteen82 winter menu, nails it.

      The new winter menu at Bistro Sixteen82, curated by Kilpin, embodies the essence of winter comfort. Featuring an array of fresh, local, and seasonal ingredients, the menu includes highlights such as umami-glazed Cape Bream and heart-warming desserts like Valrhona chocolate marquise, promising a sensory feast that celebrates the best of what the colder months have to offer.

      But if you can’t make it to the lush foothills of the Steenberg valley, Chef Kilpin has this healthy cauliflower risotto recipe to cosy you up.

      The key to a perfect risotto

      Use the right rice

      A short-to-medium grain rice does well and absorbs the liquid, making it velvety and rich. Another tip: don’t wash the rice beforehand – you want that extra starch to create a good, rich texture.

      Go slowly

      Per Jamie Oliver, cook your risotto slowly on low heat. Also add your broth in ladles: this gives the rice time to absorb each spoonful of broth, slowly plumping up that grain.

      Pay attention

      Like the perfect scrambled egg, you can’t leave a risotto unattended. Stir frequently to prevent the dish from sticking to the bottom of the pan and make sure the rice never dries out.

      Healthy Cauliflower, Corn & Bacon Risotto

      Executive Chef Kerry Kilpin

      This healthy cauliflower risotto is a winter dream and comes together in minutes.

      Prep Time 10 minutes minsCook Time 20 minutes mins

      Course Appetizer, Lunch, Main Course, StarterCuisine Healthy, Italian

      1 onion, chopped100 g butter2 cloves garlic, chopped200 g risotto rice200 ml Steenberg Sauvignon Blanc, or dry white wine15 ml smoked paprika1 cup frozen corn250 g streaky bacon, chopped½ head cauliflower  blended roughly to make “cauliflower rice” 2 cup chicken stock2 sprigs rosemary, chopped125 g parmesan, grated20 g parsely
      Sweat your onions and garlic with 50g butter in a pot for about 2 minutes. Add your rice, cook for a further minute until the rice starts to go translucent on the outside. Add the wine and allow the wine to cook off and the rice to absorb all the liquid. Add the paprika, bacon and enough stock to cover the rice. Cook on a medium heat. After a further 2 minutes, add the cauliflower, corn and rosemary and top with stock. Throughout the cooking process you will add stock and stir from time to time. Keep your risotto moist at all times. If you run out of stock and your rice isn’t cooked, top up using water. Once your rice is about 2 minutes off from being cooked, add the parmesan, butter and parsley and allow to melt. Season to taste and enjoy with a glass of Steenberg Sauvignon Blanc.

      Keyword bacon, comfort food, Easy Meals, risotto

      Try these winter-warming recipes More

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      How Many Carbs Should I Eat If I’m Trying To Lose Weight?

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      If you’re trying to lose weight, you may have heard the recommendation to cut back on carbs. You may even be wondering how many carbs a day you should eat to lose weight—which, TBH, can be a pretty tricky number to figure out.

      Contrary to popular belief, you do not have to cut carbs altogether to lose weight. Your body needs carbs for energy and in some cases, they may even support your weight loss goals. “Carbohydrate-rich foods can be your ally when it comes to weight loss and management,” says dietician Charlotte Martin. The myth that carbs can make you gain weight isn’t entirely true and eating carbs won’t prevent you from losing fat if you want to, either, she says.

      Instead, swapping out simple carbs (white bread and flour products like baked goods, cereal and pasta) for more complex carbs like beans, sweet potatoes and whole grains, can help. Complex carbs help you control satiety, hunger and overall calorie intake, and therefore your weight as a byproduct—no carb or calorie counting necessary, says Martin.

      Here’s what you should know about consuming carbs during your weight loss journey and how many carbs a day are optimal for losing weight.

      Meet the experts: Christy Brissette, RD, is a Chicago-based dietician and owner of 80 Twenty Nutrition. Charlotte Martin, RDN, is a dietician and the owner of Shaped by Charlotte. Danielle Schaub, RD, is a dietician and the culinary and nutrition manager for Territory Foods. Crystal Scott, RDN, is a dietician at Top Nutrition Coaching.

      How many carbs should you eat in a day to lose weight?

      Remember: Cutting carbs completely isn’t necessary for weight loss—in fact, most people can lose weight without reducing carbs drastically, says dietician Christy Brissette. It’s recommended that you get between 45 to 65 percent of your daily calories from carbohydrates, Brissette says. “Dropping carbs below the 45 to 65 percent range isn’t recommended for most people because it makes getting all of your vitamins and minerals each day far more challenging,” she says.

      Since everyone needs a different number of calories every day, there is no universal number that will dictate whether or not you lose weight. However, to accelerate weight loss, your doctor or dietician may recommend that you practice a low-carb diet to see if it makes a difference. This means aiming for the lower end of the recommended daily carb range (45 percent).

      How To Calculate Your Carbohydrate Needs

      If you know how many calories you typically consume daily, you can do a little math to find your low-carb range using the 45 to 65 percentage rule. (For example, if you’re eating 1,800 calories per day, that equates to 810 to 1,170 calories from carbs or 203 to 293 grams of carbs per day.) To simplify, you can use the formula below:

      Carb Math: Your total daily calorie goal x .45 = the lower end of your carbohydrate calorie goal per day. To calculate that amount in grams, take that number and divide by four.

      However, remember that your daily carbohydrate needs will also depend on your activity level, age and body composition, among other factors. To that end, always consult your healthcare provider or registered dietician before trying a new eating plan so they can help you understand your unique needs.

      Healthy Carbohydrate Sources

      As a reminder, simple carbs are quickly and easily digested, while complex carbs take longer to digest, but translate into longer-lasting energy. Since complex carbohydrates take more time to break down in the body, they can help you feel fuller and more satisfied, making them a great option if you’re trying to lose weight. Healthy carb options include:

      Legumes like black beans, chickpeas, green peas and lentils

      Sprouted grain bread and whole-wheat bread

      Grains like barley, brown rice, farro, millet, multigrain hot cereal, quinoa, rolled oats, spelt and whole-wheat pasta

      Starchy vegetables like butternut squash, kamut, potatoes and sweet potatoes

      Non-starchy vegetables like cauliflower, celery, arugula, spinach and eggplant

      Fibre-rich fruits like apples, blueberries and raspberries

      Low-carb bread, granola and pasta

      READ MORE: 19 Complex Carbs You Should Def Incorporate Into Your Diet

      Frequently Asked Questions

      Does a low-carb diet help you lose weight?

      On a very basic level, weight loss happens when the number of calories consumed is less than the number of calories burned (known as a calorie deficit). Eating a low-carb diet is one way to lose weight, but it’s not the only way, says Danielle Schaub. Instead of focusing on the amount of carbs you eat, try to focus on the type of carbs, she says. Replacing simple carbs (like refined grains and sugar) with complex ones, like carbs from veggies and legumes, can help you lose weight over time.

      If you decide to limit carbs, you might be more likely to get more of your daily calories from protein and fat instead, both of which are more filling than carbs. “You may eat fewer calories overall because you’re more satisfied by what you are eating,” says Schaub.

      Can you eat too few carbs?

      Experts say yes. Eating too few carbs (under 100 grams a day) could possibly impact your memory, energy level and mood, says Brissette. “Carbs are your brain’s preferred energy source, and they boost the release of serotonin, a neurotransmitter that lifts your mood and makes you feel happy,” Brissette says. “That’s why low-carb diets [may be] associated with a higher risk of depression.”

      Cutting back on carbs can also have some uncomfortable side effects. “Fibre is a carb and it’s important for nourishing your gut microbes,” says Crystal Scott, RDN, a dietician at Top Nutrition Coaching. “If you cut carbs, you also cut important sources of fibre and this can have a negative impact on your gut bacteria.”

      Rather than immediately opting for a low-carb diet to lose weight, try prioritising minimally-processed complex carbs, reducing portion sizes and increasing the amounts of non-starchy vegetables you’re eating first, says Brisette.

      READ MORE: 3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat

      Who should follow a low-carb vs. high-carb diet?

      You may want to aim for a low-carb diet if you have diabetes or metabolic disorders that require you to keep your blood sugar stable, says Schaub. If you struggle to maintain a healthy weight or simply feel your metabolism slowing down with age, a low-carb diet (combined with higher protein and fat intake) may help you feel fuller and maintain muscle mass, she adds.

      On the other hand, you may want to opt for more carbs if you’re an athlete who wants to improve performance or an active person with high muscle mass, Schaub says. If you have kidney disease, a higher-carb diet may reduce the protein-filtering load on your kidneys, she says. Additionally, if you have digestive issues like constipation, reducing carbs and adding more fibre-rich foods (like whole grains, beans, fruits and veggies) may help.

      This article written by Stella Katsipoutis, Emily Shiffer and Ashley Martens first appeared on Women’s Health US. More

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      How To Get Fit At 40 – And Thriving Healthy Tips

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      This is the prime of your life – yes, your 40s are it! It’s a time when staying active and taking care of your health becomes even more crucial. As your body goes through changes, it’s essential to understand how to adapt your fitness routines accordingly.

      Engaging in physical activity also supports cognitive function, keeping your mind sharp and focused as you navigate the challenges of work and family life. It can improve sleep quality, which becomes increasingly important as hormonal changes may disrupt your rest.

      By incorporating exercise into your routine, you’re investing in a healthier future self by promoting cardiovascular health and supporting bone density. Plus, staying active can enhance flexibility and balance to prevent injuries that may be more common as we age.

      “If you’re not engaging in regular aerobic and strength training by your forties, it’s possible there may be a shift towards insulin insensitivity,” says Dr Amal Hassan, a sports and exercise medicine consultant. Oestrogen optimises insulin levels (the hormone needed to move glucose out of your bloodstream and keep blood sugar levels regulated)

      Unilateral Training

      In your forties, unilateral (single-sided) moves should be front and centre of your strength training routine. “Exercises such as single-leg Romanian deadlifts and single-arm dumbbell rows, are great for improving balance and ironing out any muscular imbalances,” says McGowan. “By doing them, you test your balance and work oneside of your body at a time, which isolates and strengthens weak muscles.” It’s a game changer for injury prevention, too.

      Quick, Short Bursts of Activity

      Giving your metabolism a boost is the name of the game, here. “Regular activity is vital for reducing the risk of insulin insensitivity, which could lead to diabetes and weight gain, as exercise moves blood sugar into the muscles for storage and promotes an immediate increase in insulin sensitivity, rather than leaving excess insulinfloating in your body,” explains Dr Hassan. “Short walks after meals and reducing alcohol intake to within the guidelines (or lower) are powerful ways to improve your metabolism.” The thinking is that rather than aiming for longer 20-minute sessions, know that four five-minute bursts could also work wonders.

      Do More Balanced Moves

      Your balance may also begin to wobble a little. Research in Frontiers In Neurology found that the ‘vestibular threshold’ was more than 80% higher in participants over the age of 40.

      Get Fit In Your 40s: The 10 Minute Stretch

      Instructions: Complete the exercises in this yoga workout in order. Move from one to the next without resting. Rest 45 to 60 seconds at the end of the circuit, then repeat for up to three rounds

      READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible

      1. Sukhasana To Half Moon

      Start in an easy seated pose (Sukhasana). Sit like this for a minute with your eyes closed and hands in your lap, breathing deeply. Raise your arms to the sky and then over to your right into half moon.

      Repeat on the left, then inhale, raising your arms up again and lengthening your spine. Exhale as you reach your hands in front of you.

      2. Cat And Cow

      Place your hands on the floor, then walk them forward and move onto all fours. Spend a few breaths performing cat and cow: inhale and arch your back, sticking your tailbone up.

      Exhale and round your back, tucking your tailbone. Continue alternating.

      READ MORE: Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

      3. Downward-facing Dog To Standing Mountain

      From cat and cow, push up into downward-facing dog .

      Walk your hands back towards your feet, or your feet towards your hands, and exhale into forward fold, then roll up into a standing mountain pose.

      READ MORE: This 6-Move Yoga Sequence Will Seriously Strengthen Your Tummy

      Foods You Should Be Eating In Your 40s

      Proper nutrition plays a critical role in staying fit and healthy, especially as you hit your 40s. As your metabolism starts to slow down, it becomes even more important to fuel your body with the right nutrients. Eating a balanced diet rich in fruits, vegetables, lean proteins and whole grains can help maintain a healthy weight and provide sustained energy throughout the day.

      In your 40s increasing your protein intake from 15 percent of your total calories to 30 percent can help you boost the calories your body burns during digestion.

      Switch to low-GI foods rich in soluble fibre, which helps to lower bad cholesterol. These include: Green vegetables, some fruits, kidney beans, chickpeas and lentils.

      Hydration is another essential aspect of proper nutrition that often gets overlooked but is crucial for maintaining energy levels and supporting bodily functions.

      Habits To Avoid In Your 40s

      “I often see clients putting pressure on themselves when they notice that their bodies are changing due to hormones,” says McGowan.

      “Consistency is key but going all out isn’t necessary. I recommend two or three moderate to intense workouts per week, but the most important thing is to reduce sedentary behaviour – stand as often as you can and always walk to your destination if it’s an option.”

      Bragg agrees: “Your body is going through a huge hormonal shift – oestrogen and progesterone levels decrease as ovaries stop producing them, and the control hormones (FSH, follicle-stimulating hormone and LH, luteinising hormone) released by the pituitary gland in the brain shoot up. This all contributes to the most common menopausal symptoms, including fatigue, weight gain and hot flushes. Doing intense workouts will only send hormonal imbalance further off-kilter as they increase the stress hormone cortisol.” Try incorporating at least one yoga session per week.

      This article written by Bridie Wilkins first appeared in the July/August 2022 Issue of Women’s Health UK additional reporting by the Women’s Health SA team.

      Icons at Freepik – Flaticon More

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

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

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

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

      Pink Peppercorn-Crusted Tuna with Artichoke and Pine Nut Caponata

      Pink Peppercorn-Crusted Tuna with Artichoke and Pine Nut Caponata

      Chef Monché Muller

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

      Prep Time 30 minutes mins

      Course Lunch, Main Course

      Servings 4 servings

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

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

      Keyword Easy Meals, fish

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

      How To Sear Tuna Perfectly

      Blot both sides of the tuna dry with paper towels.

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

      Heat a non-stick pan over medium heat.

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

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

      Video by Pexels

      More Healthy Recipes:

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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

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

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

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

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

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

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

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

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

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

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

      1. Banana

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

      2. Raisins

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

      3. Mango

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

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

      4. Pineapple

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

      5. Apple

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

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

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      6 Delicious Winter Soup Recipes – Plus Sides!

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

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

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

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

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

      45 Easy, Healthy Homemade Soup Recipes

      Energy Boosting Foods

      The Best Blenders That Do It All

      Ingredients That’ll Help Curb Cravings

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

      1. Cheeky Broccoli And Cheese Soup

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

      Broccoli And Cheese Soup

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

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course SoupCuisine American

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

      Keyword Healthy Recipes, soup

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

      2. Smoky Bacon And Bean Soup

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

      Smoky Bacon And Bean Soup

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

      Prep Time 5 minutes minsCook Time 10 minutes mins

      Course SoupCuisine Spanish

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

      Keyword bacon, dinner, Easy Meals, soup

      3. Tummy-Filling Sweetcorn & Chicken Soup

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

      Cosy Chicken & Corn Chowder Soup

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

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course SoupCuisine American

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

      Keyword chicken, Easy Meals, Healthy Recipes, soup

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

      4. Hearty Veggie Noodle Soup

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

      Hearty Vegetable Noodle Soup

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

      Prep Time 5 minutes minsCook Time 20 minutes mins

      Course SoupCuisine Vegetarian

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

      Keyword dinner, Easy Meals, soup, vegetarian

      5. Creamy Mushroom Soup

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

      Creamy Mushroom Soup

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

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course SoupCuisine Vegetarian

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

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

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

      6. Meaty Lasagne Soup

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

      Meaty Lasagne Soup

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

      Prep Time 5 minutes minsCook Time 25 minutes mins

      Course SoupCuisine Italian

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

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

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      in health and weelbeing

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

      by

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

      Quick Fire Questions: Zinhle Masango

      Who inspires you? The Rock

      The workout you dread? Burpees

      Favourite place you’ve visited? Zanzibar

      Go to workout song? HISS by Megan The Stallion

      Best way to unwind?  Run or hit the spa

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

      The Road To Wellness

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

      A Balancing Act Is What It Takes 

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

      Self-Care Journey

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

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

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

      Navigating Life’s Hustle

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

      Partnerships With Purpose

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

      **WH Partnership More