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    Banana Muffins That Ease PMS And Cramping – True Story!

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    Banana muffins aren’t exactly at the top of foods that you crave when PMS has you in a chokehold, right? While a slab of chocolate may seem like your only trusted bestie during that period, try pairing it with this recipe. Here’s the science behind our suggestion: bananas provide cramp-busting potassium and vitamin B6, a hormone regulator that may help reduce water retention, depression and other PMS-related symptoms. Yoghurt, on the other hand, brings calcium and vitamin D to the mix: a dynamic duo that has been shown to slash PMS symptoms by up to 40 percent. Walnuts deliver magnesium – which may reduce irritability and stabilise blood sugar levels – which in turn can help control those PMS-fuelled “I want to eat everything” urges.READ MORE: This Super Sexy Smoothie Will Get You All Revved Up!

    Banana, Yoghurt And Walnut Muffins

    A dynamic combo of ingredients that regulates your PMS-fuelled cravings and cramps.

    Course Breakfast, DessertCuisine English

    Servings 12

    ¼ cup Oatmeal½ cup Rice flour¼ cup Ground flaxseed1 tsp Baking powder1 tsp Bicarbonate of soda2 Eggs, beaten¼ cup Plain yoghurt3 medium Ripe bananas, mashed½ cup Honey ⅓ cup Grapeseed oil¼ cup Walnut pieces
    Preheat oven to 190°C.In a large bowl, whisk together oatmeal, flour, flaxseed, baking powder and bicarbonate of soda.In a separate bowl, combine the eggs, yoghurt, bananas, honey and oil. Add flour mixture and fold in the walnuts.Spoon the batter into paper-lined muffin trays. Bake for 20 to 22 minutes or until the tops spring back when lightly touched. Cool on a wire rack.

    Per 83g muffin: 921kJ, 10g fat (1g sat), 160mg sodium, 31g carbs, 3g fibre, 16g sugars, 4g protein

    Keyword Muffins

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

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      Coconut Flour Pizza Base (Low Carbs, Gluten-Free)

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      Gather here gluten-intolerant huns! There’s one more way to enjoy pizza without worrying about the havoc gluten wreaks in your digestive system. Coconut is such a multi-purpose ingredient: we drink the water, add flakes to our granola and cook with the oil. The flour is just as versatile and easy to use. Case in point: this delicious pizza base! Besides being gluten-free, it’s also packed with fibre and rich in protein, with additional benefits such as improved digestion and stable blood sugar levels. Apron on, let’s bake away!READ MORE: Experts Explain If You Should Actually Eat Carbs At NightLet’s Make This Delish Gluten-Free Pizza

      Coconut Flour Crust Pizza

      Amy Hopkins

      The benefits of using coconut flour to make a traditional pizza pie? Besides being gluten-free, you’ll get an extra dose of fibre and protein in every bit.

      Course LunchCuisine Italian

      Servings 4

      1 Mixing BowlBaking Paper1 Baking tray
      Pizza Base80 g Coconut flour1 Tbsp Mixed herbsPinch of saltBlack pepper3 Free-range eggs2 Tbsp Coconut creamPizza Toppings½  Red onion chopped1 Clove garlic1 Tbsp Coconut oil200 g Cherry tomatoes sliced35 g Mushrooms60 g Hard goat’s cheeseLemon zestParsley
       Preheat the oven to 180°C. Combine the coconut flour, herbs, salt and pepper. In a separate bowl, beat the eggs until fluffy. Mix the eggs into the flour mix, then mix in the cream.Line a tray with baking paper and grease the paper. Place the dough on the tray and, using your fingers, push towards the edges to make a round shape. It should be just less than five-millimetres thick. Bake for 15 minutes.While baking, sauté the red onion and garlic in the oil over a medium heat for two minutes. Add three tablespoons water and continue to sauté until it’s absorbed. Add the tomatoes and 60ml water; reduce for about 15 minutes, stirring occasionally.Remove the pizza base from the oven, spoon the sauce all over, then add the mushrooms and cheese and bake for a further five minutes.Serve with parsley, lemon zest and extra black pepper.

      Keyword pizza

      More Ways To Enjoy Pizza This Week: More

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      The Pork Belly And Lobster Dish That Your Tastebuds Will Remember Forever

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      Known for his bold flavours and boundary-pushing fusion of fine ingredients, global culinary sensation Jameson Stocks shares an exclusive recipe below: a luxurious Lobster and Pork Belly – a decadent dish that perfectly captures his signature flair for elevated comfort food. Combining tender poached lobster, crispy spiced pork belly, rich tomato-cannellini bean reduction and crisp apple slices, the dish is a celebration of texture and taste.The renowned celebrity chef will be at the annual Good Life Show in Cape Town, where he’ll be giving local foodies a mouthwatering preview of what’s to come. Stocks, whose culinary journey has taken him across Michelin-starred kitchens and international food festivals, promises to bring his signature style and infectious energy to Cape Town. “South Africa has an incredible food scene and passionate people,” he says. “I can’t wait to cook, connect and share a little bit of what I love most.”READ MORE: Yeast-Free Hot Cross Buns That Rise Perfectly Every TimeLet’s Make The Pork Belly And Lobster Dish

      Pork Belly and Lobster Perfection

      Chef Jameson Stocks

      Servings 2

      1 PotSous vide bags1 PanRoasting Pan
       One whole lobster300g Pork bellySageCannellini BeansApple4 Tomatoes Chinese 4 SpiceChilli Smoked PaprikaFennelCumin SeedsOlive Oil
      Poach your lobster for 30 seconds in boiling water with lemon. Then plunge it into ice and leave it to sit for 2 minutes.Crack the shells and gently take the meat out, placing it onto a plate.Open a tin of cannellini beans and drain the sauce into a pot. Chop up some tomatoes with a little bit of salt, pepper and thymeTake your pork belly and rub in Chinese 5 Spice, some chilli and smoked paprika, generously coat with olive oil and leave to marinade for 1 hour.After one hour, take the pork belly out of the oil and slow roast it in the oven at 180 ℃. Once cooked, allow it to cool down and place it into the fridge, this will allow you to be able to slice it whilst its cold into perfect squares and cubes.Place your lobster meat into sous vide bags filled with olive oil, grated lemon, fennel, cumin seeds and poach in water at 83 ℃ for 16 minutes. Whilst the lobster meat is poaching, slice your pork belly and roll it in flour, place it in a hot pan with olive oil and roast till it is nicely coloured.When you are ready to plate – add your reduced tomato sauce and then your cannellini beans. On top of that place your pork belly and then the poached lobster with sliced apples to garnish and add any other herbs you may desire.

      Try these comforting recipes on cold days: More

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      This Super Sexy Smoothie Will Get You All Revved Up!

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      We’re totally crushing on maca, aka Peruvian ginseng! Why? It has some crazy energising and libido-lifting properties. In fact, studies report that women who consumed three grams of maca a day experienced a serious rev in sex drive (no pills needed). Flaxseeds also contain high amounts of omegas, which are major building blocks for sex hormones.Here, these sexy ingredients mix together in one delicious smoothie – with a giant libido pay-off!

      Revved Up Maca Smoothie

      Amy Hopkins

      These sexy ingredients mix together in one delicious smoothie – with a giant libido pay-off!

      Total Time 5 minutes mins

      Course DrinksCuisine Healthy

      Servings 1 serving

      2 frozen bananas2 cups strawberries1 cup Swiss chard1 tbsp flaxseeds1 tbsp Organic Maca Root Powder1 tbsp honey

      Keyword Smoothie

      All the right kind of juices should get flowing soon enough… which means you’ll definitely be able to jump into these positions tonight. Hello sex drive (hello orgasm)!Shop Maca Root PowderThe other bedroom benefit of maca, besides a welcome ‘O’? It might just help you sleep better too. Research suggests that compounds in maca can support more restful sleep. Talk about a double win!Soaring Free Organic Maca Powder

      Lifestyle Food Maca Powder

      Health Connection Maca Powder

      Smoothie Recipes For Every Kind Of Day More

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      The Easy Vegan Fudge Squares You’ll Want To Eat Every Minute

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      The easiest way to satisfy your sweet tooth… without heating up the kitchen. These easy chocolate ‘fudge’ squares require no stove top, no eggs and no sugar thermometer! Best of all? They’re packed full of good-for-you ingredients. You’ll get a healthy dose of ‘good fat’ and protein from the nut butter and dark chocolate… two ingredients that have been linked to better heart health. The dark chocolate also contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation (bonus!). Then there are the nuts, which contain vitamin E, to lower bad cholesterol and a little flax oil, which is a very high in omega 3 and 6. Guilt-free ‘fudge’? Why not?READ MORE: Dessert On The Braai? Nail It With These Easy BBQ Strawberries With Black Pepper Honey GlazeLet’s Make This Quick & Easy Vegan Fudge Squares Recipe

      Vegan Chocolate Fudge Squares

      Amy Hopkins

      These easy chocolate fudge squares require no stove top, no eggs and no sugar thermometer! Best of all? They’re packed full of good-for-you ingredients.

      Servings 4

      For The Base10 Medjool dates 1 tbsp pitted2 Tbsp Flaxseed oil¼ cup Desiccated coconut1 Tbsp Peanut butter or nut butter of your choice, optionalFor The Layer1 cup Cashew nut butter100 g Dairy-free dark (90%) chocolate2 Tbsp Honey or sweetener of your choice, optional
      Place all base ingredients in a food processor and blitz until crumbly and sticky. Press into the bottom of a tart tin or Tupperware (must be freezer friendly).Place in the freezer while you make the layer.Melt chocolate, then add to cashew nut butter with honey and mix until well combined. Spread over base layer and freeze over night. Cut into squares and help yourself whenever the craving strikes! Store in freezer.

      How To Store Leftover FudgeKeep it refrigerated for up to seven days and ensure that it is tightly covered or wrapped in foil to prevent it from losing its creaminess and limiting it from being exposed to air.Delish Healthy Treats To Bake: More

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      Yeast-Free Hot Cross Buns That Rise Perfectly Every Time

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      Making your own hot cross buns from scratch this weekend will not only impress your loved ones, but it means that you know exactly what goes into them as opposed to the shop-bought variety.Let’s Bake!To make the hot cross buns dairy-free, substitute the butter for coconut oil and the milk for soy milk or rice milk. For a sugar-free version, try substituting the icing sugar for xylitol.

      Yeast-Free Hot Cross Buns

      This delicious treat is the perfect way to spend your long weekend with loved ones.

      The Buns850g cake flour½ cup  icing sugar (or xylitol)1½ tsp ground cinnamon2 tbsp baking powder500ml milk (or soy milk or rice milk)1 extra-large free-range egg¼ cup seedless raisins2 tsp bicarb of soda150g softened butter (or coconut oil/butter)The Cross1 cup cake flour1 tbsp butter (or coconut oil/butter)180ml warm waterThe Glaze3 tbsp apricot jam100ml water
      The BunsPreheat the oven to 180°C.In a bowl, sift together flour, icing sugar, ground cinnamon and baking powder.In a separate bowl, beat milk and egg together, then add the raisins and bicarbonate of soda.Add butter to the dry ingredients and mix together with your fingers until you have fine crumbs.Slowly, add some of the liquid to the dry ingredients and mix the dough. Be cautious not to overmix though, the dough must have a soft, but firm texture.With a rolling pin, gently roll the dough until it’s approximately 4cm thick. Press the buns out with a round cookie cutter and place them close together on a well-greased baking sheet.The CrossSift flour and add the butter. Rub the mixture together with your fingers until the texture resembles fine crumbs.Add warm water in small amounts until the dough has a mushy consistency.Mix well to create smooth dough.Place the mixture into a piping bag and pipe thin crosses onto the buns.Pop them into your preheated oven for approximately 30 minutes until golden brown.The GlazeHeat water and the apricot jam until well mixed. Once the Hot Cross Buns have finished baking, remove from oven.Brush syrup over the buns and serve warm.

      Try These Easy-Bake Recipes: More

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      A Healthy Apple Crumble Recipe That’s Perfect For The Weekend

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      Say what? The theory goes: apples are high in pectin, which binds with water and limits the amount of fat your cells can absorb and store. Now that’s a good reason to whip up an apple crumble, right?Another reason it can add to weight loss? Apples are packed with fibre, which slows down the digestive process and keeps us fuller for longer. In a study published in the journal Nutrition, scientists found that instructing participants to eat an apple before meals resulted in significant weight loss. Plus, they’re packed with antioxidants, so go ahead and chomp one to boost your overall health.RELATED: Seriously Though, How Many Kilojoules Are In An Apple?Try This Healthy Apple Crumble RecipeStruggling to get your apples in? Make this pudding and feed it to the whole family – it’s so healthy, you could eat it for breakfast! Plus, it’s gluten-free, and if you swap out the honey for agave, it’s vegan too. We made this recipe using Fresh Earth’s granola, but you can always make your own delicious DIY granola at home.

      Healthy Apple Crumble

      Amy Hopkins

      Gluten-free, breakfast-friendly and almost too good to share. This apple crumble is best served warm with coconut cream – and can easily go vegan if you use agave instead of honey.

      Prep Time 5 minutes minsCook Time 40 minutes mins

      Course Breakfast

      Servings 4 servings

      5-7 Golden Delicious apples peeled, cored and sliced into moons½ tsp ground cinnamon½ tsp ground nutmeg½ tsp ground clovesHandful of pitted dates chopped350g gluten-free granola (honey flavour)½ cup  coconut oil melted2-3 tbsp honey or agave syrup (for vegan)
      Preheat oven to 160 degrees Celsius.In a baking tray or tart tin, lay out apple slices in concentric circles, overlapping in layers.Sprinkle over spices and scatter chopped dates over.Mix granola with coconut oil and spoon over apples until completely covered. Cover the tart tin with foil and bake for 30 minutes or so, until apples are soft. Remove foil, drizzle honey or agave syrup over the granola and bake for a further 10 minutes until golden. Serve warm with a drizzle of coconut cream (optional).

      Keyword Apple Crumble, breakfast

      Shop Gluten-Free Granola & Muesli: Health Connection Gluten-Free Muesli

      Gluten-Free Granola Honey

      Simple Truth Gluten-Free Muesli

      Looking for more recipes? Check out this easy air fryer milk tart worth sharing. Plus: Fudgy brownies that’ll make your diet seem decadent. Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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      3 Delicious Matcha Recipes Loaded With Antioxidants

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      Ready to take your nutrition to the next level? This antioxidant-packed powder can be used in all kinds of ways, so get ready to power up.What Is Matcha?Used in traditional tea ceremonies, matcha is a finely ground, hand-picked green tea grown in the shade. While the popularity of powdered tea died out long ago (only the Zen Buddhists have been using it), the green stuff has regained its popularity – and not just in the East. Why? It’s rich in amino acids that neutralise caffeine’s jittery side effects while preserving its energising and fat-burning benefits. Super-alert AND calm all the time! Where do we sign up?OK, so now you know what it is, but how do you exactly use it? Here are three of our favourite ways to go green.Matcha It Up Latte

      One of Gwyneth Paltrow’s faves: mix one teaspoon matcha with one cup heated almond milk and stir in one teaspoon honey, to taste. Pow(d)er Balls

      Combine Medjool dates, almonds, raw cacao and matcha powder, adding a little almond milk at a time for consistency until you can form power balls.READ MORE: Make Your Own Age-Defying Breakfast BarsMeet Your Green Smoothie

      Blend together one teaspoon matcha, one handful spinach, half an avocado, one pear, a quarter cucumber and two cups coconut water. Hangover slayer!READ MORE: This Chamomile Smoothie Will Make Falling Asleep Easier Than EverShop Matcha ProductsFrom an authentic matcha kit to instant mixes for busy bees, we’ve rounded up the best matcha-infused products. Bonus: one even gives your collagen a natural boost.Khoisan Organic Green Matcha

      Organic Matcha Powder

      The Harvest Table Collagen Matcha Latte

      Instant Vanilla Matcha Latte

      Sana Ceremonial Matcha Tea Set

      Health Connection Matcha Superfood

      Recipes by Amy Hoppy. 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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      Make Your Own Age-Defying Breakfast Bars

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      These beauty-boosting breakfast bars might just be the morning shortcut to glowing skin. The raw cacao helps improve circulation, zapping those panda-like bags, while pistachios are packed with vitamin E (essential for skin rejuvenation), helping to fade age spots and pigmentation. Bonus!

      Age-Defying Breakfast Bars

      Amy Hoppy

      Eat yourself gorgeous from the inside with this beauty-boosting breakfast bar recipe. It’s also wheat and dairy-free!

      Course SnackCuisine Healthy

      Servings 12 servingsCalories 289 kcal

      1 tsp coconut oil for greasing tray2½ cups rolled oats¼ cup raw cacao nibs100g pistachios shelled and chopped50g almonds chopped50g pumpkin seeds50g goji berries¼ cup coconut flour½ cup coconut flakes1½ cups almond milk (or coconut milk) divided5 medjool dates pitted and chopped2 ripe bananas
      Preheat oven to 120°C and grease a large ovenproof deep-dish tray.Place the oats, cacao nibs, pistachios, almonds, pumpkin seeds, goji berries, coconut flour and flakes into a large bowl. Mix to combine and form a well in the centre.Place one cup almond milk in a small saucepan over medium-high heat. Add in the dates and stir occasionally until the milk is bubbling and the dates start to break down, forming a syrup. Pour into the oat mixture and stir to combine.Mash the ripe bananas and, using a hand blender, blend in the remaining half cup of milk to form a thick liquid. Mix this into the oat mixture until everything is evenly covered.Press the mixture into the dish and bake for one hour, then turn the temperature up to 150°C and bake for a further 20 minutes or until the edges are nice and golden, but the mixture is still chewy. Remove and allow to cool slightly before slicing into 12 bars.

      Cook’s notes: To make the bars slightly sweeter, add half a cup chopped raisins or honey to the mixture.

      Keyword breakfast

      SERVES 12. Per serving (106g): 1 212kJ, 14g fat (4g sat), 35g carbs, 45mg sodium, 8g fibre, 9g proteinLooking for more granola-inspired breakfast recipes? Try this easy healthy chocolate granola recipe or why not whip up a batch of this youthful-glow granola.  More