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      Quick Air Fryer Delights

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      Busy times call for ‘quick’, ‘healthy’ and ‘convenient’ to be the only operative words in the kitchen. And this is why we’re clinging on to these air fryer recipes from Lelia Castello’s Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals for dear sanity.

      Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

      From quick midweek dinners to weekend delights, each dish boasts minimum effort and a few simple ingredients. Featuring appetisers, mains, one-pot wonders and desserts, this air fryer cookbook ensures flavour-packed meals with every turn of the page.

      5 Quick And Easy Air Fryer Recipes

      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: Try These Fluffy Air Fryer Doughnuts Next Time You Want A Sweet Treat

      Courgette And Feta Frittata

      Lelia Castello

      From Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

      Prep Time 30 minutes mins

      Course Breakfast

      Servings 4 servings

      1 air-fryer
      6 Eggs2 Zucchinis80g Feta crumbled3 tbsp Milk12 Sprigs flat-leaf parsley, chopped chopped1 Onion chopped
      Preheat the air fryer to 180°C.Chop the courgettes into cubes (cutting some into five or six thin slices for the top of the frittata). Brown the cubed courgette with the onion in the air fryer for 5 minutes.Mix the eggs, feta, milk and half the parsley in a bowl.Add the mixture to a flan dish or shallow cake tin with the vegetables. Cook in the air fryer for a further 15 minutes.Garnish the frittata with the remaining parsley before serving.

      Keyword air fryer

      Indian-Style Meatballs

      Lelia Castello

      From Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

      Prep Time 18 minutes mins

      Course Main CourseCuisine Indian

      Servings 4 servings

      1 air-fryer
      300g Shoulder of lamb2 tsp Tandoori spice mix1 Egg200g Tomato sauce or passata1 Red onion1 Bunch coriander
      Preheat the air fryer to 180°C.Blitz the lamb, red onion and half the coriander in a food processor.Beat the egg in a large bowl and add the lamb mixture and tandoori spice. Mix well.Roll the mixture into meatballs, 4 cm in diameter, and cook in the air fryer for 4 minutes. Turn the meatballs over, pour over the tomato sauce and cook for a further 4 minutes. Serve garnished with the remaining coriander.

      Keyword air fryer

      Petit Pois And Basil Risotto

      Lelia Castello

      From Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

      Prep Time 20 minutes mins

      Course Main Course

      Servings 4 serving

      1 air-fryer
      300g Risotto rice1 litre Vegetable stock 50g Grated Parmesan1 glass Dry white wine150g Petit pois 1 cup1 small Bunch basil torn
      Preheat the air fryer to 190°C.Put the rice in a cooking dish or silicone insert in the air fryer, pour over the white wine and then add the stock. Cook for 30 minutes, stirring regularly.Add the peas and half the basil 5 minutes before the end of the cooking time.To serve, stir, add the Parmesan and sprinkle with the remaining basil.

      Keyword air fryer

      READ MORE: Are Air Fryers Actually Healthy Or Am I Kidding Myself?

      Chilli Con Carne

      Lelia Castello

      From Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

      Prep Time 8 minutes mins

      Course Main CourseCuisine Mexican

      Servings 4 serving

      1 air-fryer
      500g Minced beef400g Tinned red kidney beans400g Tomato sauce or passata1 Red bell pepper1 Red onion, finely chopped
      Preheat the air fryer to 180°C. Remove the stalk and core from the pepper and cut the flesh into cubes. Brown the pepper and onion in a cooking dish or silicone insert in the air fryer for 5 minutes.Add the minced beef and cook for a further 5 minutes. Add the tomato sauce and simmer for 5 minutes.Drain and rinse the red kidney beans, add to the chilli con carne and simmer for a further 5 minutes.Serve the chilli con carne with rice, if you wish.

      Keyword air fryer

      Best In The Game

      These air fryers have been hailed kitchen saviours by WH editors – and for good reason.

      Vortex Air Fryer 5.7L

      Food Network voted this one Best Air Fryer for three consecutive years, this multitasking wonder whips us crispy, tender food sans the extra fat and calories. The improved drawer design can easily accommodate large pieces of fish, four patties and a whole chicken with potatoes on the side.  

      Haden Dorset Air Fryer 6L

      This stylish and spacious appliance isn’t only aesthetically pleasing to the eye but can also cook meals that feed a family of up to six. The removable non-stick frying basket is dishwasher safe – we love a convenient babe!

      Philips Essential 6.2L Rapid Air Technology Air Fryer XL

      A unique design, generous basket capacity and Rapid Air Technology makes this a premium air fryer that requires little to no oil to create crispy, yummy meals that are tender and evenly cooked on the inside. 

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

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

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      Raise your hand if you ever ate a candy bar for a mid-day boost, only to experience a sugar high…followed by an immediate crash. Yup, it’s a nasty cycle.

      An alternative? Sugar-free snacks that help stabilise your blood sugar and wean you off your sweet tooth says Desiree Nielsen, a registered dietician.

      Whether you opt for sugar-free or no-sugar-added (aka only naturally occurring sugar) snacks is totally up to your dietary needs.

      But, when you go for a sugar-free snack to fuel your body, be sure the ingredient list reads like a recipe (no chemicals or artificial sweeteners), says Nielsen. Look for the word “unsweetened” on the label, and go for snacks that have a hefty dose of protein and fibre to further balance your blood sugar and boost your energy.

      And don’t be scared of fruit! “Naturally occurring sugars in moderate amounts, like whole fruit as opposed to fruit juice, are part of a healthy diet,” says Nielsen. She explains that whole foods contain fibre that slows down the rate at which your body accesses the sugars (warding off that dreaded afternoon slump—yay!).

      Need some ideas to get started? Try an RD-approved, sugar-free and no-sugar-added snack to fuel your body right.

      1. Apples dipped in almond butter

      Nothing beats this no-utensils-needed iconic snack. “It’s one of my faves,” says Nielsen, thanks to its plant-based protein content. Be sure to read the label and make sure no sugar has been added to the almond butter.

      Per medium apple: 95 calories, 0 g fat (1.5 g saturated), 25 g carbs, 19 g sugar, 2 mg sodium, 4 g fibre, 0.5 g protein

      Per 1 tbsp almond butter: 98 calories, 9 g fat (1 g saturated), 3 g carbs, 0 g sugar, 1 mg sodium, 2 g fibre, 3 g protein

      2. Dates stuffed with peanut butter

      Nielsen says this is the perfect no-sugar-added snack for anyone with a serious sweet tooth.

      Per date: 66 calories, 0 g fat (0 g saturated), 18 g carbs, 16 g sugar, 0 mg sodium, 2 g fibre, 0 g protein

      Per 1 tbsp peanut butter: 95 calories, 8 g fat (1 g saturated), 3.5 g carbs, 0.5 g sugar, 63 mg sodium, 1.5 g fibre, 4 g protein

      3. Sprouted grain toast with homemade chia jam

      To make the jam, Nielsen says to mash two and a half cups of thawed frozen raspberries and stir in two tablespoons of chia seeds. Let sit until the chia seeds plump and hydrate. The expansion of the chia seeds will help keep you fuller for longer.

      Per slice: 78 calories, 0 g fat (0 g saturated), 14 g carbs, 1 g sugar, 196 mg sodium, 2 g fibre, 5 g protein

      READ MORE: Sugar-Free Easter Eggs With A Collagen Boost

      4. Unsweetened coconut milk yoghurt

      For the healthiest dessert in the history of desserts (or, dessert for breakfast), Neilsen suggests pairing yoghurt with unsweetened cocoa and diced frozen cherries stirred in for extra antioxidants.

      Per 1-cup serving: 110 calories, 7 g fat (7 g saturated), 10 g carbs, 0 g sugar, 45 mg sodium, 3 g fibre, 0 g protein

      5. Flavoured almonds

      A handful of almonds is the poster child of healthy snacking. But Bonnie Taub-Dix, registered dietician, says the Blue Diamond gourmet variety is her new go-to. “They come in a variety of flavours,” she says. “They also provide protein and just the right crunch to keep you feeling satisfied.”

      Per 30-gram serving: 170 calories, 15 g fat (1 g saturated), 5 g carbs, 1 g sugar, 130 mg sodium, 3 g fibre, 6 g protein

      6. Toasted whole grain waffle with low-fat cottage cheese

      Like waffle à la mode—but healthier. For an added boost of antioxidants, Taub-Dix suggests adding cinnamon on top, a great sugar-free way to add flavour.

      Per waffle: 70 calories, 1 g fat (0 g saturated), 13.5 g carbs, 1.5 g sugar, 130 mg sodium, 1.5 g fibre, 2 g protein

      Per ½ cup cottage cheese: 81 calories, 1 g fat (1 g saturated), 3 g carbs, 3 g sugar, 459 mg sodium, 0 g fibre, 14 g protein

      READ MORE: This High-Protein Vegan Salad Will Leave You *So* Satisfied

      7. Almond butter on whole-grain bread

      Not an avo toast fan? This alternative is Taub-Dix’s way of sustaining blood sugar levels throughout the day. Use only half a banana to keep the natural sugars low.

      Per 1 tbsp almond butter: 98 calories, 9 g fat (1 g saturated), 3 g carbs, 0 g sugar, 1 mg sodium, 2 g fibre, 3 g protein

      Per slice: 69 calories, 1 g fat (0 g saturated), 11 g carbs, 1.5 g sugar, 99 mg sodium, 2 g fibre, 3 g protein

      8. Overnight oats with almond milk

      Overnight oats made with unsweetened vanilla Almond Breeze almond milk are a dietitian go-to. “I like to add frozen raspberries, chopped nuts and chia seeds to help it congeal a little more. It’s also high in protein so it’s a great way to start the day,” says Taub-Dix.

      Per ¼-cup oats: 150 calories, 2.5 g fat (0.5 g saturated), 27 g carbs, 1 g sugar, 0 mg sodium, 4 g fibre, 5 g protein

      9. Hummus

      Taub-Dix says her go-to partner for cut-up veggies—a food group most of us don’t get nearly enough of—is hummus. “It’s a good source of fibre and contains protein,” she says.

      Per 60-gram serving: 150 calories, 11 g fat (1.5 g saturated), 9 g carbs, 1 g sugar, 260 mg sodium, 3 g fibre, 3 g protein

      READ MORE: This Hot-Honey Broiled Pineapple Toast Recipe Will Crush Your Hunger

      10. Egg and Avocado Mash

      Taub-Dix recommends mixing one hard-boiled egg with one-fifth of a medium avocado for a protein-filled snack with plenty of heart-healthy fats.

      Per large egg: 72 calories, 5 g fat (1.5 g saturated), 0 g carbs, 71 mg sodium, 0 g sugar, 0 g fibre, 6 g protein.

      Per 1/5 of avocado: 45 calories, 4 g fat (0.5 g saturated), 2 g carbs, 2 mg sodium, 0 g sugar, 2 g fibre, 0.5 g protein.

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

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      Everyone Will Love These 3 Healthy Recipes For Ramadan

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      Refresh your dinner repertoire with these nutritious, healthy recipes during the month of Ramadan.

      Cariema Isaacs – South African cookbook author now based in Dubai – shares some of her favourite recipes from her book Spice Odyssey.

      “The best way to describe Cape Malay cuisine is possibly to say that we prefer our food well balanced when it comes to spices. Therefore our curries are also known to be spicy, but not fiery hot,” says Cariema.

      “My first lessons as a child helping my grandmother cook were about finding that balance. She maintained that our senses are meant to be awakened by the subtle flavours, which become pronounced with every bite. Thus, at a very early age, I understood the tastes derived from cumin and coriander, the pungency of fennel, cloves and star anise, and the piquancy of chilli powder, cayenne pepper and masala blends.”

      “The health benefits derived from spices are the true treasures… The warm saffron milk I drank at bedtime as a child, ushering me into a peaceful sleep; the concoction of turmeric and oil applied directly to the skin for my cuts and grazes; and the ginger-infused, honey tea given to me when my throat was sore.”

      Cariema also swears by ginger tea. “Ginger can promote perspiration, which can help lower body temperature – helpful when treating colds and flu. This process also helps the body get rid of toxins. Ginger tea can be made by adding a pinch of ground ginger to one cup boiling water and can help in the treatment of digestive disorders.”

      My Beloved Gobi Masala

      “I’ve always maintained that if I were ever to give up meat, I could happily survive on cauliflower. I happened upon this recipe during my visit to Mumbai and found a local restaurant in Dubai that makes a mean gobi masala. The sauce is really luscious and fragrant and perfect to have with Indian naan bread.”

      Cauliflower Spiced Curry

      Cariema Isaacs

      Course Main CourseCuisine Vegetarian

      Servings 4 servings

      2 tbsp vegetable oil2 medium onions, finely chopped8 fresh curry leaves2 tomatoes finely chopped4 cloves garlic finely crushed½ tsp garam masala1 tsp red chilli powder2 tsp ground coriander½ tsp turmeric½ tsp tandoori masala or biryani spice mix1 medium cauliflower cut into florets1 tsp salt2 tbsp chopped fresh coriander for garnishing
      Heat the oil in a medium-size saucepan on medium to high heat and immediately add the chopped onions and curry leaves to the pan.Sauté the onions for five to seven minutes, or until slightly golden.Add the chopped tomatoes and garlic and cook for about 10 minutes, or until the tomatoes have reduced to form a luscious sauce.Stir in all the spices.Stir in the cauliflower florets and salt and turn the heat down to medium. Simmer for about 15 minutes. Stir occasionally to make sure the cauliflower is well coated with the curry sauce.Do a last taste test, as the cauliflower might require additional salt. Serve hot, garnished with fresh coriander.

      READ MORE: This Vegetarian Recipe Makes The Perfect Movie Night Snack

      Sanju’s Sri Lankan Beetroot Curry

      “Did you know that most households in Sri Lanka only use clay pots for cooking? According to my friend Sanju, using clay pots is known to be a healthier method of cooking and allows the dish to retain its purest form of flavour. I managed to bring home some cooking utensils after my visit to Sri Lanka, but my clay pot  is by far one of my most treasured finds.”

      Sri Lankan Beetroot Curry

      Cariema Isaacs

      Course Side DishCuisine Vegetarian

      Servings 4 servings

      4 medium beetroots1 tbsp coconut oil½ tsp brown mustard seeds½ tsp fenugreek seeds8 fresh curry leaves1 small red onion finely chopped2 green chillies slit lengthwise¼ tsp chilli powder1¼ tsp salt¼ cup water¼ cup coconut milk
      Peel and rinse the beetroot, then slice and cut them into thin strips. Set aside.Heat the coconut oil in a saucepan on medium heat and fry the mustard seeds and the fenugreek seeds, making sure they don’t overcook and burn.When the mustard seeds begin to pop, stir in the curry leaves, chopped onion and chillies.Reduce the heat to low and quickly stir in the chilli powder so that it does not burn.Stir in the beetroot strips, then add the salt. Pour in the water, cover the saucepan with a lid and cook the beetroot for about 10 minutes.Once the beetroot is ready (you can use a knife to test if it’s cooked or not – you don’t want it too hard, but equally not overly soft), stir in the coconut milk and cook for a further 10 minutes.Stir well, take the pan off the heat and serve with basmati rice.

      READ MORE: This Aubergine Curry Is The Ultimate Comfort Meal

      #mydubai Bowl

      “There is a hashtag that was introduced in Dubai a few years ago which aims to promote the vibrancy and diversity of this city. Soon the hashtag was accompanied by another hashtag, #mydubailife. As the hashtags suggest, it’s really about the things we so adore about our beautiful city and a life we have come to make here.”

      #MyDubai Bowl

      Cariema Isaacs

      Course LunchCuisine Vegetarian

      Servings 2 bowls

      2 small aubergines sliced about one-centimetre thick1 punnet cherry tomatoes halvedolive oil½ tsp dried oregano½ tsp dried mint1 cup cooked brown lentils1 cup canned chickpeas drained and rinsed¼ cup fresh flat-leaf parsley leaves only2 tbsp lemon juice freshly squeezed Sea salt flakes and freshly ground black pepper to taste2 cups mixed leafy greens2 tbsp pine nuts for garnishing2 tsp za’atar for garnishing2 lemon wedges for garnishingDressing¼ cup mint finely chopped and fresh 1 clove garlic crushed2 tbsp olive oil2 tbsp tahini paste2 tbsp water¼ cup lemon juice
      Preheat the oven grill.Meanwhile, arrange the aubergine slices and tomatoes on a baking tray lined with baking paper. Coat them with olive oil and sprinkle with the oregano and mint. Grill for about eight minutes, or until the aubergine flesh is light brown.Place the lentils and chickpeas in two separate mixing bowls. Add half the parsley to the lentils and the other half to the chickpeas.Drizzle one tablespoon lemon juice in each and season to taste with salt and pepper and then give it a good but gentle mix.Line two bowls with the leafy greens and arrange the aubergine slices and tomatoes on top. Add equal measures of the lentils and chickpeas.Scatter the pine nuts on top and toss gently. Sprinkle generously with the za’atar.Whisk together all the ingredients for the dressing and serve on the side, along with the lemon wedges. More

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      in lifestyle and culture

      Fasting for Ramadan? 5 key tips to nourish your body and soul

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      Life

      by Ruman Baig
      4 hours ago

      Fasting during Ramadan is a significant spiritual practice for Muslims around the world. It involves abstaining from food and drinks from dawn until sunset.
      While fasting, individuals focus on prayer, reflection, and self-discipline. Here are five tips to help make fasting during Ramadan a spiritually fulfilling and physically manageable experience.
      Hydration is Key

      Begin your fast with a balanced suhoor meal that includes plenty of fluids and hydrating foods such as fruits and vegetables. Drink plenty of water during non-fasting hours to prevent dehydration. Avoid caffeine and sugary drinks, as they can cause thirst.
      Eat Nutritious Foods

      Opt for wholesome, nutrient-rich meals during iftar (breaking the fast) to replenish your body’s energy levels. Include complex carbohydrates, lean proteins, and healthy fats to sustain you throughout the fasting period. Avoid overeating or indulging in heavy, greasy foods, which can lead to discomfort and sluggishness.
      Moderate Physical Activity

      While intense exercise may be challenging during fasting hours, light physical activity such as walking or gentle stretching can help maintain energy levels and promote overall well-being. Listen to your body and avoid strenuous activities, especially during the hottest parts of the day.
      Prioritize Rest and Sleep

      Ensure you get adequate rest and sleep during Ramadan to support your body’s fasting process. Aim for seven to eight hours of sleep per night and consider taking short naps during the day if needed. Establish a bedtime routine to promote relaxation and quality sleep.
      Focus on Spiritual Growth
      Use the opportunity of Ramadan to deepen your connection with your faith. Allocate time each day for spiritual reflection and self-improvement. Engage in community iftars and taraweeh prayers to foster a sense of unity and solidarity with fellow Muslims.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Pexel & Unsplash, Feature Image: Instagram @futurebedouin More

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      Super-Healthy Hot Cross Buns Recipe!

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      We’ve found the recipe ingredient that’s not only packed with nutrients, vitamins and minerals – it’s also easy for gluten-intolerants to digest. And did we mention these buns are dairy- and sugar-free too? Thank us later…

      And the ingredient is (drumroll)… Spelt. Here’s how to use it to elevate your hot cross buns:

      Spelt Hot Cross Buns Recipe

      Spelt Hot Cross Buns

      This hot cross buns recipe is not only packed with nutrients – it’s also easy for gluten-intolerants to digest and are dairy- and sugar-free.

      Course Dessert, Snack

      300g spelt flour2½ tbsp coconut-blossom nectar or agave syrup1 tsp quick yeast2 tsp mixed spice1½ tsp Himalayan salt
5 cardamom pods, crushed1 large free-range egg25g coconut oil150ml almond milk70g dried apricots, chopped50g dried currantsFor The Crosses50g spelt flour25g almond milk
      Mix the flour, nectar (or syrup), yeast, spice, salt and cardamom in
 a bowl. Separately, whisk the egg, coconut oil and almond milk together and slowly mix it into the flour. Fold in the apricots and currants until it becomes a dough.Allow the dough 
to rest for one hour in a warm spot until it has risen. Knead dough for five minutes. Cut into eight balls. Place on 
a lined tray and rest for 30 minutes.Preheat the oven to 180°C and start making the crosses. Mix together the flour and milk and roll the dough into sausages.Once the buns have risen, mix a little nectar or syrup with water and brush over the top of the buns and stick on the crosses. Bake the buns in the oven for about 15 minutes, until golden. Brush again with the sweetened water and serve warm or toasted.

      Keyword Easter

      The Perfect Pairing For A Long Weekend: More

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      Exactly How To Pick The Healthiest Muesli For Breakfast, Per Experts

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      If you’re wondering if there’s such a thing as the healthiest muesli for breakfast, wonder no further. We’ve spoken to the experts about how to use this breakfast delight in ways that won’t leave you hanging by 9:30.

      Is breakfast important anyway?

      Things we know: Jeremy Allen White is bae, exercise can do wonders and breakfast is important. If you don’t believe us on the last part, hear this: there’s a well-researched connection between people who regularly eat breakfast and their long-term physical well-being, along with their energy levels. To boot, health experts assert that skipping breakfast has been scientifically associated with an increase in various health conditions including heart disease, obesity, diabetes, high blood pressure and high cholesterol. To add insult to injury, some studies even suggest that skipping breakfast affects women more than it does men. But not everyone has the time for a full fry-up in the morning.

      READ MORE: Chew Slowly, Don’t Skip Breakfast And Eat 30 Plants A Week: 15 Easy Food Changes For 2024

      Is muesli healthy?

      Enter muesli: the breakfast champion that strikes a balance between taste and health benefits. Yet, a potential pitfall emerges when deciding on which box of deliciousness should be chosen: sugar. Yes, that sweet temptress that can transform our beloved morning staple from a wholesome delight into a sugary trap. “All muesli either contain sugar or honey as the second ingredient listed. Honey contains almost double the calorie content of sugar,” warns dietician Carey Seady.

      That’s important, since “the first ingredient makes up the biggest part of the product (by weight),” explains dietician Lindie Mosehuus. “Ideally, this first listed item should have the ability to be released slowly into the bloodstream, i.e. have a low glycaemic index (GI) and or be high fibre and or be a wholegrain ingredient.” But if your chosen muesli doesn’t have sugar or honey listed as a top ingredient, you’re setting yourself up for a meal that could be filling and nutritious. That’s because the bulk of muesli is made up of oats, which are naturally high in fibre and promote regular bowel movements, blood sugar stability, can lower cholesterol and help you to feel fuller for longer.

      READ MORE: Two-Ingredient Chocolate Mousse

      What should I look for when choosing a healthy muesli?

      Fibre, fibre, fibre, baby! Experts note that looking at the amount of fibre per 100g serving would be a good way to compare products. You want to aim for about 6g of fibre per 100g serving. When purchasing a box of muesli, Claudine Ryan, a Gqeberha-based dietician, suggests looking at the ingredient list to make sure that the basis (i.e., the first ingredient) consists of wholegrain carbohydrates like oats, wheat, barley, or rye as these are “rich in fibre, antioxidants, and B-vitamins,” she says. Additionally, look for a muesli with less than 5g of sugar per serving.

      How to make the healthiest muesli

      If you’re looking to bulk up the nutritional value of your muesli, there are tons of options. Boost your fibre by adding more fruit, up the protein content by mixing in some protein powder or add a healthy helping of protein-rich Greek yoghurt. You can also add extra fibre and protein by mixing in some chia seeds to your bowl. If you’re looking to boost your omega-3 intake, sprinkle in some walnuts, ground flaxseeds, or chia seeds, says Mosehuus.

      READ MORE: Your Ultimate Protein Pancake Recipe

      Healthy muesli picks

      These muesli picks have more fibre and less sugar, ticking the boxes for what constitutes a healthy breakfast choice.

      Woolworths Fruity Muesli

      Sally Ann Creed Bircher Muesli

      Vital Muesli

      Alpen Dark Choc Muesli

      Faithful To Nature Fruit, Nut & Seed Muesli

      Tia’s Real Granola

      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.

      Alexa Evans is an editorial intern at Women’s Health. She loves all things travel, nutrition and animals. Additionally, with an Honours degree in Psychology, Alexa is an empath who enjoys learning about the mind and exploring the mind-body connection, as well as helping others.   More

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      6 Smoothie Recipes That Pack All The Goodness – But None Of The Fat

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      Smoothies are a great way to get a good dose of your five-a-day portions of vegetables and fruit. When you juice fruit, you remove the fibre and some other important nutrients, whereas a smoothie includes the whole fruit, just broken down. Choosing a smoothie over juice allows you to gain more of the benefits of the fruit – but eating the whole fruit remains the best option.

      Not all smoothies are created equal…

      It’s important to realise that not all smoothies are equal and even if a smoothie is loaded with fruit, it may still be very high in kilojoules and fat, depending on the ingredients. The kilojoule count could be as high as an average meal or even higher.

      “I usually try to make my own smoothies, so that I know what’s in them and if I get one at a store, I go for the smallest serving, fruit-based, with yoghurt instead of ice cream and not too many ingredients. Try to fit your smoothie into your daily plan. By this, I mean that if it replaces a meal, it should be nutritious enough and if you’re having it as a snack or drink with a meal, try to keep it skinnier.”
      Celeste Naude, dietitian

      Quick tip

      If you’re having your smoothie as a snack or adding it to a meal as a drink, think, “If I kept all the ingredients in this smoothie separate, would I eat all of them as a snack or in addition to the meal on my plate?” Remember, because it tends to be easier for us to drink and it takes less time, it’s effortless to glug down a smoothie.

      READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight

      Skinnier Smoothie Recipes

      Here are a few delicious skinnier smoothie ideas. Each recipe yields one portion and you should serve it ice cold.

      1. Tropical Twist Smoothie

      Tropical Twist Smoothie

      Celeste Naude

      Bursting with refreshing flavours and made from just three simple ingredients, it’s the ultimate sip of paradise.

      Course Breakfast, Snack

      Servings 1 serving

      2 large rings of chopped pineapple½ chopped mango175ml fat-free mixed fruit yoghurt

      Keyword Smoothie

      2. Quick Kiwi-berry

      Quick Kiwi-Berry Smoothie

      Celeste Naude

      Made with zesty kiwi fruit, juicy raspberries and chilled apple juice, it’s a vibrant burst of flavour designed for the woman on the move.

      Course Breakfast

      Servings 1 serving

      1 kiwi fruit peeled and sliced1 cup frozen raspberries100ml chilled apple juice 100%, unsweetened

      Keyword Smoothie

      3. Banana Blast Recipe

      Banana Blast Smoothie

      Celeste Naude

      Start your day with a nutritious punch, along with a boost of potassium and fibre.

      Course Breakfast, Snack

      Servings 1 serving

      1 medium banana sliced1 tbsp oats1 tsp honey200ml skimmed milk

      Keyword Smoothie

      4. Very Berry Smoothie

      Blueberries are renowned for their brain-boosting properties, while raspberries bring their fibre-rich goodness to the mix. This is a must-have!

      Very Berry Smoothie

      A super fresh berry blast that’ll have you coming back for more! Loaded with the goodness of blueberries and raspberries, this vibrant blend packs a punch of antioxidants and vitamins.

      Course Breakfast, Snack

      Servings 1 serving

      1 cup fresh blueberries1 cup frozen raspberries6 ice cubes1 tsp honey

      Keyword Smoothie

      5. Red and Yellow Rush Smoothie Recipe

      Red and Yellow Rush Smoothie

      Celeste Naude

      With its vibrant hues and tantalising appearance, you might mistake it for a cocktail – but don’t let its looks fool you! It’s packed with vitamin C and antioxidants.

      Course Breakfast, Snack

      Servings 1 serving

      10 frozen strawberries1 medium banana sliced1 medium orangeice cubes
      Take 10 frozen strawberries and one medium-sliced banana and blend into a paste. Add a few ice cubes and the juice of one medium orange and blend until the ice is crushed. Serve immediately.

      Keyword Smoothie

      6. Peaches and Cream Smoothie

      Peaches and Cream Smoothie

      Celeste Naude

      Course Breakfast, Drinks

      Servings 1 serving

      1 large peach peeled and chopped175ml fat-free peach yoghurt1 tbsp oat bran
      Blend the chopped peach with yoghurt and oat bran.Serve, garnished with a peach slice.

      Keyword Smoothie

      More smoothie recipes: More

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      in diet and nutrition

      This High-Protein Vegan Salad Will Leave You *So* Satisfied

      by

      Feelings that completely suck: ending a stunner of a TV show with no idea what you’ll do next; breaking a nail and eating a salad that just doesn’t fill you up. We can’t solve for the first two but we’ve just about found a solution to the third pesky problem. A high-protein vegan salad that’ll leave you satisfied AND dreaming about wanting more? Sign. Us. Up. This salad, from chef Kerry Kilpin at Steenberg’s Bistro Sixteen82 restaurant, ticks all the boxes.

      Meet the chef: this recipe is from Chef Kerry Kilpin at Steenberg Hotel & Spa

      The low-down on vegan protein

      If you’re vegan (or committing to meat-free Mondays), know that getting good protein should be the last thing to concern you about your meals. High-protein vegan options exist in abundance. Find them in:

      Lentils

      Tofu

      Quinoa

      Beans

      Edamame

      Peas

      Chia seeds

      Hemp hearts

      Peanut butter

      Hummus

      In this high-protein vegan salad recipe, you’ll find a few good sources of protein, which is a major key for regulating your hormones, boosting satiety and hitting those amino goals.

      READ MORE: 9 High-Protein Vegetables That Will Fill You Up Fast

      Why this salad is actually a game-changer

      You might think of a salad as a side dish, but according to dieticians everywhere, half your plate should consist of vegetables. Think: spinach, broccoli, tomato, butternut… the options are endless. Vegetables contribute not only micronutrients like vitamins and minerals but also boost your satiety so you’re not hungry immediately (thanks to the high fibre content). This high-protein vegan salad also doubles as a meal on its own, thanks to the addition of healthy carbs in the form of barley, so it hits every nutritional need.

      If you do it right, your salad should be filling, nutritious and damn tasty, too. And this salad is far from boring. It’s nutrient-dense, delicious and filling. What could be better?

      READ MORE: 12 Restaurants In Cape Town And Joburg To Satisfy Your Vegan Cravings

      Satisfying High-Protein Vegan Salad

      Kerry Kilpin

      This salad is filling, nutritious and delicious. Here’s how to make it.

      Prep Time 15 minutes minsCook Time 10 minutes mins

      Course Lunch, Main Course, Salad, Side DishCuisine Healthy

      Servings 4

      For the salad bed200 g cooked barley200 g cooked brown lentils150 g baby spinach150 g mixed leaves200 g blanched tender stem broccoli400 g roasted butternut40 g toasted almonds10 g toasted sesame seeds100 g vegan cheese40 ml balsamic syrupfresh lime wedges, for garnishingFor the vegan hummus1 tin chickpeas, liquid drained80 g spinach30 g parsely10 g garlic10 g chilli5 g cumin80 ml olive oil1 fresh lemon, juicedsalt and pepper, to tasteFor the herb dressing30 g parsely20 g mint2 Tbsp Dijon mustard10 g brown sugar10 ml red wine vinegar10 ml water100 ml olive oilPinch of salt
      Make the hummusCombine all the ingredients in a blender, gradually incorporating the olive oil and lemon juice to achieve a smooth consistency.  If the hummus appears too thick, add a small amount of water to achieve a softer consistency. Make the dressingBlend all the ingredients in a blender, excluding the oil. Gradually incorporate the oil to create an emulsion. Season to taste. Assemble the saladCoat the butternut, barley and lentils with half of the herb dressing.Arrange the leaves at the base of a platter and layer with the grain salad, broccoli, vegan cheese, sesame seeds and toasted almonds on top. Drizzle the salad with herb dressing and balsamic syrup. Spoon small dollops of hummus evenly over the salad and garnish with lemon wedges for serving. 

      Keyword air fryer, chopped salad, Easy Meals, high-protein, Lunch, Vegan

      This salad serves four to six people, so it’s perfect for Sunday lunches or to prep for midweek madness when your cooking motivation wanes. Just prep and enjoy!

      READ MORE: How To Go Vegan: 15 Easy Nutritionist-Backed Tips

      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More