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

    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

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

    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!

    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

    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

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

    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

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    These Banana Protein Pancakes Will Keep You Going All Day

    Need an energy boost? Here’s how to whip up some delicious banana protein pancakes (flapjacks) in a jiffy…

    Not only are these pancakes a tasty way to start your day, but they also provide a hefty dose of protein to keep you feeling satisfied and ready to tackle whatever comes your way. Plus, the natural sweetness of the bananas means you can skip the syrup (though a drizzle of syrup never hurts). Top with some fresh fruit and voilà breakfast is served!

    Banana Protein Flapjacks

    Serves 3: Per serving: 2076kJ, 8.3g fat, 2.4g sat fat, 79g carbohydrates, 19g sugar, 6.5g fibre, 27g protein, 107mg sodium

    Course Breakfast

    Servings 3 servingsCalories 496 kcal

    ⅓ cup vanilla Whey protein powder⅓ cup all-purpose flour¼ cup quick-cooking oats1 tbsp stevia or other sugar alternative1 tsp baking powder1 banana, mashed1 large egg1 tbsp fat-free plain yoghurt
    In a large bowl, combine the protein powder, flour, oats, stevia and baking powder. Mix well. Add the banana, egg, and yoghurt. Mix.Coat a non-stick skillet with cooking spray, then wipe away the excess with a paper towel and set aside the towel. Use this towel to wipe the skillet between pancakes, re-coating the skillet with the oil and cleaning away any pancake batter crumbs. Heat the skillet over medium-low heat.Spoon about half a cup of the batter into the skillet. Cook for one to two minutes, or until firm and golden brown. Flip the pancake and cook for 30 seconds to one minute longer, or until golden brown. Remove the pancake to a plate. Wipe the skillet with the paper towel.Repeat STEP 3 with the remaining batter to make a total of three pancakes.

    Keyword flapjacks, Pancakes

    Serves 3: Per serving: 2076kJ, 8.3g fat, 2.4g sat fat, 79g carbohydrates, 19g sugar, 6.5g fibre, 27g protein, 107mg sodium

    More Breakfast Recipes: More