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    3 Ab-Friendly Breakfast Recipes That Take Under 5 Mins To Prep

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    A victim of rushed, chaotic mornings but still want to indulge in a protein-packed brekkie? Well, you’re just the person we were hoping this article would reach! Our three recipes below, ‘Spinach and Feta frittata’, ‘Peanut Butter and Strawberry Wrap’ and ‘Smoked Salmon with Scrambled Eggs on Toast’ – prove that we can all eat smart and healthily, in just under five minutes of prep time.

    Each recipe delivers a winning combo of protein (to support muscle tone), healthy fats (for satiety and hormone health) and fibre-rich carbs (for energy and digestion). Below, a quick breakdown of the deliciousness (read: nutrients) that awaits you:

    Spinach and Feta Frittata: Rich in protein, iron and calcium for healthy bones and to fuel lean muscle.

    Peanut Butter and Strawberry Wrap: Antioxidants, fibre and healthy fats to help with a slow-release of energy. All housed under this quick-to-make snack!

    Smoked Salmon and Scrambled Eggs on Toast: Packed with Omega-3s, vitamin D and B12 to boost your brain power as well as to protect your heart.

    READ MORE: How To Make The Best Chocolate-Berry Protein Smoothie

    Power Up Your Morning

    Spinach And Feta Frittata

    Packed with protein, iron and calcium, this frittata fuels lean muscle while keeping your bones happy. Fluffy, cheesy and effortlessly tasty.

    Prep Time 5 minutes minsCook Time 15 minutes mins

    Course Breakfast

    Calories 539 kcal

    1 Pan1 Egg Lifter1 Knife
    3 Tbsp Olive oil¼ cup Onion, chopped2 cloves Garlic, minced450 g Baby spinach leaves4 large Eggs4 large Egg whites¼ cup Breadcrumbs, finely crumbled2 Tbsp Fresh basil2 tsp Lemon zest, grated½ tsp Black pepper100 g Feta, crumbled
    In a large pan, heat one tablespoon of oil over medium heat. Add the onion and garlic and cook for five minutes.Add the spinach and stir until wilted. Remove from the pan and keep warm.Beat together the whole eggs and egg whites. Beat in the breadcrumbs, basil, lemon zest and pepper.In the same pan, heat remaining oil over medium heat. Stir the spinach mixture and feta into the egg mixture, then pour into the pan. Reduce the heat to low, cover and cook until the top of the frittata is set.Cut into wedges to serve.

    Keyword Egg Whites, Eggs, Feta, Spinach

    Per 502g serving: 2 257kJ, 37g fat (16g sat), 1 295mg sodium, 17g carbs, 5.5g fibre, 6g sugars, 38g protein

    READ MORE: This High-Protein Pizza Has 19 Grams Of Protein (And 9 Grams Of Fibre!)

    A Protein-Packed Delight

    Smoked Salmon And Scrambled Eggs On Toast

    Think eggs on toast, but way more luxe. Creamy scrambled eggs meet silky smoked salmon for a breakfast that’s ready in under 10 minutes.

    Prep Time 3 minutes minsCook Time 7 minutes mins

    Course Breakfast

    Calories 359 kcal

    1 slice Hearty bread, such as sourdough or wholewheat1 EggSaltPepper30 g Smoked salmon1 Red onion, thinly sliced (optional) Capers, optionalFresh dill, optional1 Lemon, optional
    Toast the bread. In a bowl, whisk the egg with salt and pepper. Pour into a non-stick pan and scramble. Lay the salmon on the toasted bread and top with the scrambled egg. Finish with your choice of red onion, capers, dill or a squeeze of lemon.

    Keyword Bread, Eggs, Salmon

    Per 144g serving: 1 505kJ, 9g fat (2.5g sat), 410mg sodium, 36g carbs, 2g fibre, 2g sugars, 32g protein

    READ MORE: Chocolate For Breakfast? This Healthy Crepes Recipe Packs 28g Of Protein – And Tastes Like A Treat

    A Good Hit Of Nutrients

    Peanut Butter Strawberry Wrap

    Sweet, fruity and ridiculously easy, this wrap is your go-to for mornings on the move.

    Prep Time 5 minutes mins

    Course Breakfast

    Calories 299 kcal

    1 Kitchen Knife1 Chopping Board
    1 Wholewheat wrap2 Tbsp Peanut butter natural, unsalted and crunchy½ cup Strawberries, sliced

    Keyword Peanut Butter, Strawberry, Wrap

    Per 150g serving: 1254kJ, 17g fat (2g sat), 290mg sodium, 33g carbs, 6g fibre, 6g sugars, 10g protein More

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      Chocolate For Breakfast? This Healthy Crepes Recipe Packs 28g Of Protein – And Tastes Like A Treat

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      Craving something sweet but still want your breakfast to pull its weight? This healthy chocolate crepes recipe has you covered – with 28g of protein per serving and a creamy ricotta filling that makes every bite feel like a reward.

      Because we’re all for a pancake stack, but when your meal can taste like dessert and help you hit your goals? That’s the kind of breakfast we’re going to keep on rotation.

      READ MORE: The Grab-N-Go Muffins That Make Breakfast A Breeze

      These chocolate crepes are soft, flavourful and super easy to make. The protein comes from eggs, ricotta and milk and unlike store-bought or sugar-loaded versions, this one delivers a smart mix of carbs, fat and protein that’ll keep you full.

      Each batch makes 4-6 crepes, depending on size, and they’ll keep in the fridge for up to two days if stored in an airtight container. For the best texture, store the crepes and ricotta filling separately and assemble just before eating – ideal if you’re meal-prepping or planning ahead for brunch.

      READ MORE: 9 Homemade Protein Bars That’ll Actually Keep You Full – For Long

      Want To Tweak This Recipe? Try These Swaps:

      No ricotta? Use smooth full-cream cottage cheese or thick Greek yoghurt.

      Dairy-free? Opt for your favourite plant milk and use almond- or cashew-based cream cheese.

      Extra protein boost? Stir a scoop of protein powder into the batter or the filling.

      Make it fancy: Top with berries, cacao nibs, toasted nuts or a drizzle of almond butter.

      Whether you’re building muscle, chasing stable energy or just want to upgrade your go-to sweet fix, this healthy chocolate crepes recipe hits the spot. You can add it to the rotation and enjoy knowing you’ve got a breakfast that feels as good as it tastes.

      READ MORE: This Super Sexy Smoothie Will Get You All Revved Up!

      Chocolate Crêpes Filled With Ricotta

      Chocolate Crêpes Filled With Ricotta

      Who says you can’t have chocolate for breakfast? This healthy chocolate crepes recipe packs 28g of protein per serving – and tastes amazing.Per 328g serving: 2174kJ, 18g fat (10g sat), 550mg sodium, 62g carbs, 3g fibre, 19g sugars, 28g protein.

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course Breakfast, DessertCuisine French, Healthy

      Servings 4 peopleCalories 520 kcal

      180 g cake flour3 tbsp good-quality cocoa2 tsp castor sugarPinch salt3 eggs, beaten300 ml milk100ml water2 tbsp water (extra)Vegetable oil for fryingFor the ricotta filling500 g ricotta2 tbsp castor sugar75 ml milkZest of 1 large lemon30 g 70% cocoa chocolate, finely grated, leaving a few larger chunks
      Sift the flour and cocoa into a large bowl. Add the sugar and salt and beat in the egg. Gradually beat in the milk and water. Cover and refrigerate overnight.Whisk in the extra water and ladle some of the batter into a jug. Wipe a non-stick pan with some paper towel dipped in vegetable oil and warm over a medium to medium-high heat (or just add a tiny knob of butter).Working quickly, pour some batter into the pan and swirl it around so the base is evenly covered. Cook until the crêpe is starting to brown on the underside (it should take about 15 seconds). Flip and cook on the other side, then slide onto a plate.For the filling, mix the ricotta, sugar, milk and lemon zest until smooth, then fold in the chocolate.Preheat the oven to 250°C. Spread one half of a crêpe with two to three tablespoons of filling, fold over, then fold into quarters.Arrange on a plate or platter, dust with icing sugar and grill for a few minutes until the crêpes are crisp and golden. Serve immediately.

      Per 328g serving: 2174kJ, 18g fat (10g sat), 550mg sodium, 62g carbs, 3g fibre, 19g sugars, 28g protein.

      Keyword 15-Minute Recipes, breakfast, chocolate, Classic Dish, dessert, Easy Meals, Healthy Recipes, high-protein, Low-Calorie, snacks More

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      How To Make The Best Chocolate-Berry Protein Smoothie

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      If you’re after something quick, chocolatey and actually good for you, this is it. Our Chocolate-Berry Protein Smoothie ticks every box: nutrient-packed, easy to prep and tasty enough to feel like a treat.

      Think of it as your new post‑workout refuel or a grab‑and‑go breakfast that won’t leave you crashing mid‑morning. Prep a couple of jars in advance, stash them in the freezer and sip easy all week.

      Why Recovery Matters

      After a tough session, what you eat can make a real difference to how your body bounces back. The protein in this smoothie gives your muscles what they need to repair, regenerate and grow through protein synthesis (the process where amino acids bind to skeletal muscle proteins). Meanwhile, the carbohydrates from the berries help replenish glycogen stores and restore electrolytes, setting you up for better recovery and energy on your next workout.

      READ MORE: 9 Of The Best Post-Workout Snacks That Actually Taste Amazing Too

      Try This Chocolate-Berry Protein Smoothie

      Chocolate-Berry Protein Smoothie

      Prep a couple jars of this simple berry smoothie, stash in the freezer and sip easy all week.

      Total Time 5 minutes mins

      Course Snack

      Servings 1 serving

      1 cup frozen berries1 cup baby spinach1 scoop chocolate protein powder1 Tbsp unsalted sunflower seeds Pinch of kosher salt¾ cup water
      Gather all ingredients except water in a jar and store in the freezer.When ready to drink, add water to blender, followed by the contents of the jar, then blend until smooth and creamy. Pour back into the same jar and serve right away.

      Keyword Smoothie

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

      This article by Samantha MacAvoy was originally published on Women’s Health US. More

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      9 Homemade Protein Bars That’ll Actually Keep You Full – For Long

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      Snacking can easily and quickly become a slippery slope. While snacks to stave off hunger and offer major weight-loss benefits, constantly reaching for fillers in between meals could be detrimental to your diet. We know! At this point, it may feel like nothing you ever do on the nutrition side of life is right. Here’s a solution that will only require you to prep well in advance: a snack so packed with nutrients and satiating protein that you only need one. The protein bars below – packed with seeds, superfoods and nuts – promise to stop mindless eating in its tracks. Also, check out the unique benefits of each bar at the end of each recipe. We dare you to whip up a batch of these babies and you’ll literally be set for days.

      READ MORE: The Grab-N-Go Muffins That Make Breakfast A Breeze

      Healthy Fats Keep Hunger At Bay

      Hunger-Busting Butter Bar

      Course Snack

      Servings 10Calories 187 kcal

      1 Food processorParchment
      140 g Rolled oats115 g Almond butter8 Medjool dates, pitted2 Tbsp Flaxseed flour60 ml Water2 Tbsp Chia seeds
      Grind the oats in a food processor. Add the remaining ingredients and mix to form a dough. Line a 20x20cm pan with parchment, place the mixture in and press down. Chill in the fridge for about an hour, then cut.

      NUTRITIONAL FACTS: 782kJ | 0.7g sat fat | 13.6g sugar
      BONUS: Scoffing one of these could make you eat more healthily for the rest of the day: fact. A study published in the European Journal of Nutrition found that a mid-morning snack of almonds increases satiety and, in turn, lets you make healthier food choices. Magic.

      Keyword bars, high-protein, snacks

      Slow-Release Carbs To The Rescue

      Let’s Make A Date Bar

      Course Snack

      Servings 10Calories 228 kcal

      1 Food processor1 Mixing Bowl
      200 g Chia seeds1 tsp Raw cacao powder2 tsp Cacao nibs4 Tbsp Coconut oil
       Pulse the dates in a processor until they form a paste. Mix in a bowl with the chia seeds, cacao, nibs and oil to form a thick dough. Press into the bottom of a 20x20cm baking tray and cut into squares. Eat right away for a more doughy treat or place in the freezer for one hour for a chewier texture.

      NUTRITIONAL FACTS: 957kJ | 5g sat fat | 20g sugar
      BONUS: The dates pack a slow-release carb punch to fuel you through your weights session. Plus, they contain vitamin B6, which helps regulate mood, so you’ll sweat happy.

      Keyword high-protein, snacks

      READ MORE: Here’s Why You Should Eat More Avo – Starting With This Breakfast

      Glow Incoming…

      You-Look-Soy-Good Bar

      Course Snack

      Servings 10Calories 335 kcal

      1 Mixing Bowl1 Baking tray
      100 g Sesame seeds200 g, each Sunflower and pumpkin seeds50 g 50g Flaxseeds3 Tbsp Dark soy or tamari2 Tbsp Olive oil2 Tbsp Honey1 Tbsp Wheatgerm
      Preheat oven to 200℃.Place the seeds in a bowl and stir in the soy and oil. Then spread on a tray and toast in the oven at 200°C for five minutes, until the pumpkin seeds are puffed. Leave to cool. Add honey and wheatgerm to the seed mixture. Line a 20x20cm baking tray, put the mixture in and smooth down. Freeze, slice… You know the drill.

      NUTRIONAL FACTS: 1 400kJ | 4.1g sat fat | 2g sugar
      BONUS: Wheatgerm is a good source of vitamin E, which can boost immunity and keep skin and eyes healthy. Essentially: eat and glow.

      Keyword high-protein, snacks

      A Nutty Affair

      Sunflower Power Bar

      Course Snack

      Servings 24Calories 188 kcal

      1 Food processor1 Mixing Bowl1 Baking tray
      135 g Almonds50 g Sunflower seeds70 g Rolled oats5 Medjool dates, pitted and soaked70 g Brazil nuts55 g Pumpkin seeds55 g Sesame seeds2 Tbsp Tahini2 Tbsp Quinoa3 Tbsp Coconut oil3 Tbsp Honey2 Tbsp Maca powder90 g Goji berries
      Set your oven to 100°C and dust off your food processor. Put the hazelnuts and almonds in the oven for two minutes, adding the sunflower seeds midway. Blitz the oats, dates, nuts and seeds. Add to a bowl with the rest of the ingredients. Mix by hand then press onto a tray. Freeze for one hour.

      NUTRITIONAL FACTS: 786kJ | 3g sat fat | 6g sugar
      BONUS: Research found goji berries speed up recovery from sunburn by reducing inflammation. They’re also antioxidant-rich!
       

      Keyword high-protein, snacks

      Seeds At Your Service

      Hearty Breakfast Bar 

       PS: This seed bar takes the longest to make as it requires baking time.

      Course Snack

      Servings 6Calories 349 kcal

      140 g Rolled oats50 g Sunflower seed100 g Pumpkin seeds30 g each Almonds and walnuts, chopped50 g Dried cherries, chopped3 ripe Bananas1 tsp Vanilla extract½ tsp Salt½ tsp Cinnamon
      Preheat the oven to 180℃ and grease a 20x20cm baking tray.In a large bowl, mix the oats, seeds, nuts and dried fruit. Blend the bananas, vanilla, salt and cinnamon until smooth. Pour the purée into the oat mixture, stir and press into the tray. Bake for 30 minutes, until lightly browned on the edges. Cool, then slice.

      NUTRITIONAL FACTS: 1 463kJ| 4g sat fat | 8g sugar
      BONUS: A study found that the oil in walnuts reduces risk of heart disease.

      Keyword high-protein

      Prepare To Be Energised

      Chocs-Away Energy Bar

      Course Snack

      Servings 14Calories 416 kcal

      400 g Sesame seeds 175 g Raisins50 g Dried, shredded coconut 65 g Flaxseed flour115 g Tahini115 g Coconut oil120 ml Maple syrup1 tsp Vanilla extract¾ tsp Sea saltFor The Topping2 Tbsp Coconut oil2 Tbsp Maple syrup 2 Tbsp Raw cacao
      Mix all dry ingredients in a bowl, then fold in the rest.Press all that into a rectangular tray. Cover and freeze for 1 hour, cut into slices. For the topping, melt the oil and syrup in a pan, add the cacao and mix until a thick liquid forms. Dip half of each bar in the chocolate. Cool then refrigerate for one hour.

      NUTRITIONAL FACTS: 1 739kJ | 14.7g sat fat | 15.5g sugar
      BONUS: Epicatechin, a compound in cacao, can up energy levels as much as exercise. The possibilities!
       

      Keyword high-protein, snacks

      READ MORE: This High-Protein Pizza Has 19 Grams Of Protein (And 9 Grams Of Fibre!)

      A Muscle Booster

      Flex-Your-Muscles Bar

      Course Snack

      Servings 15Calories 149 kcal

      1 Food processor1 Mixing Bowl
      65 g Flaxseed flour65 g Hemp powder140 g Rolled oats 175 g Cranberries115 ml Coconut milk115 g Unsalted peanut butter175 ml Maple syrup (or agave) 1 tsp Vanilla extract
      Mix the dry stuff and chuck in a food processor. Stir the wet stuff in a bowl. Now combine wet and dry to become one happy family. Line a 20x30cm baking dish with baking paper and spread the mixture evenly. Leave in the fridge overnight to set, then slice.

      NUTRITIONAL FACTS: 627kJ | 4g sat fat | 8g sugar
      BONUS: Both flax and hemp seeds are bursting with omega-3, which a Clinical Science UK study found increased muscle- protein levels. Hello, guns.

      Inflammation Be Gone

      Chia Up, Coconut Bar

      Course Snack

      Servings 16Calories 229 kcal

      1 Food processor1 Mixing Bowl1 Baking tray
      160 g Medjool dates, pitted150 g Desiccated coconut175 g Blanched almonds60 g Macadamia nuts60 g Walnuts2 Tbsp Pumpkin seeds 1 Tbsp Chia seeds1 Tbsp Wheatgrass powder½ tsp Vanilla extract½ tsp Matcha powder
      Place all the ingredients in a food processor and mix until they form a dough. Line a tray, press the mixture in, smoothing over the surface. Then sprinkle on the coconut. Freeze for an hour, cut into squares, store in mouth, erm, fridge.

      NUTRITIONAL FACTS: 957kJ | 6.4g sat fat | 8g sugar
      BONUS: Compared with regular green tea, matcha has as much as 137 times the concentration of Epigallocatechin gallate (EGCG) – a powerful antioxidant that exists naturally in several plant-based foods but is also available as a dietary supplement, usually sold as an extract. It is known to help prevent or reduce the risk of various joint diseases such as osteoarthritis, rheumatoid arthritis and bursitis.

      Keyword high-protein, snacks

      READ MORE: THIS Is The Best Chicken Soup Recipe To Cure A Winter Cold

      Behold Your Aphrodisiac

      Mac-My-Night Bar

      Course Snack

      Servings 10Calories 369 kcal

      1 Mixing BowlBaking Paper1 Pan
      100 g Ground almonds100 g Sunflower seeds100 g Flaxseed flour100 g Pumpkin seeds2 Tbsp Chia seeds2 Tbsp Maca powder90 ml Maple syrup60 ml Coconut oil75 g Almond butter½ tsp Sea salt
      Place the dry ingredients in a bowl. Put the wet ones in a pan on a low heat until melted, mixing well. Add to the dry mix. Line a 20x20cm pan with baking paper. Spread in the mixture and pack down tight. Place in the fridge for an hour to set.

      NUTRITIONAL FACTS: 1 547kJ | 7.5g sat fat | 7.2g sugar
      BONUS: Research from Northumbria University has shown that maca can up male sex drive. Oh, yeah! At worst, he’ll at least have the energy to clean the dishes…

      Keyword high-protein, snacks More

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      The Grab-N-Go Muffins That Make Breakfast A Breeze

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      Pressed for time in the mornings? These muffins are an easy grab-and-go option and perfect for prepping ahead on a Sunday. Keeping a container of four-week muffin mix in the fridge means breakfast is always one step away.

      This simple recipe from Jackie Cameron Cooks At Home gets the balance just right. The mix of candied peel, raisins and bran gives it that warm, comforting flavour. Enjoy with a bit of butter and marmalade, or as a quick snack on the go.

      Let’s Prep This Grab-N-Go Muffins Recipe

      Breakfast Muffins

      Jackie Cameron

      We should all have a container of four-week muffin mix in our fridges. It makes a quick and nourishing breakfast.

      Servings 16 muffins

      4 eggs1 cup sunflower oil340 g white sugar1 litre milk2 tsp vanilla essence250 g nutty wheat flour400 g cake flour200 g digestive bran2 tsp bicarbonate of soda250 g dates chopped140 g raisins80 g sultanas100 g candied peel80 g dried apricots chopped
      Beat the eggs, oil, sugar, milk and vanilla essence together until all the sugar crystals have dissolved.Place all the other ingredients into a large bowl and make a well in the centre.Cut the egg mixture into the dry ingredients with a knife until combined. Ensure you don’t over-mix – this will result in odd-shaped muffins.This mixture freezes very well. When required, defrost and bake in an oven at 180°C for 20–25 minutes. The time will depend on the size of the muffins.

      READ MORE: Banana Muffins That Ease PMS And Cramping – True Story!

      Jackie Cameron Cooks At Home

      Jackie Cameron Cooks at Home shows the professional taking off her chef’s tunic and donning her home apron.

      With its generous invitation to good cooking that is easy and delectable, this book is a must-have for every South African home cook.

      Here are the 3 high-protein power breakfast recipes every active girl needs in her life. Plus, why you should introduce avos to your plate. More

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      This High-Protein Pizza Has 19 Grams Of Protein (And 9 Grams Of Fibre!)

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      Nothing says Friday night quite like pizza and a good binge-watch. So, skip the takeaway and try this high-protein recipe at home instead. A little prep the night before – mixing the dough, chopping your toppings and storing everything in the fridge – means you can have it on the table in no time. The secret ingredient? Cottage cheese. It’s creamy, light and packed with protein, making it a clever swap for mozzarella. Plus, we’ve added a few grilling tips to help you get that perfectly crisp base.

      High-Protein Pizza Recipe

      High-Protein Caprese Pizza

      The secret ingredient in this protein-packed pizza: cottage cheese, a creamy alternative to mozzarella.

      Total Time 25 minutes mins

      Course Main CourseCuisine Healthy

      Servings 4 servingsCalories 468 kcal

      1 Food processor
      whole-wheat pizza dough, at room temp for 1 hr. if refrigerated¾ cup whole-milk cottage cheese ⅔ cup Parmesan finely grated (plus more for sprinkling)¼ cup basil leaves chopped, plus more for sprinkling1 tsp lemon zest1 tbsp lemon juice 3 medium heirloom tomatoes sliced ½ cup cherry tomatoes1 tbsp olive oil½ tsp honey Kosher salt and pepper 1 small shallot chopped4 cups cups baby arugula 
      Prepare and grill pizza dough (per these directions); transfer to cutting board. In food processor, puree cottage cheese until smooth, then pulse in Parmesan. Transfer to bowl and fold in basil and lemon zest. Spread cheese mixture onto pizza crust and top with tomatoes. In large bowl, whisk together oil, lemon juice, honey, 1/4 tsp salt and 1/8 tsp pepper to dissolve; stir in shallot. Add arugula and toss to coat. Top tomatoes with arugula salad and sprinkle with additional Parmesan, if desired.  

      Keyword pizza

      About 468 cal, 21 g fat (4.5 g sat), 10 mg chol, 842 mg sodium, 49 g carb, 9 g fibre, 9 g sugar (3.5 g added sugar), 19 g pro

      READ MORE: 8 Easy Pizza Toppings That Are Delicious AND Healthy

      Delicious Whole-Wheat Pizza Dough Recipe

      Whole-Wheat Pizza Dough

      A great pizza starts with a delicious dough. Meet your new go-to recipe for homemade bases.

      Prep Time 10 minutes minsTotal Time 10 minutes mins

      Course Main CourseCuisine Healthy

      Servings 4 servingsCalories 286 kcal

      2 cups white whole-wheat flour ¾ cup warm water2 tsp honey1½ tsp instant yeast 1 tsp kosher salt 2 tbsp olive oil plus 1/2 tsp olive oil, divided, plus more for greasing 
      In stand mixer fitted with dough hook on low, mix flour, water, honey, yeast, salt and 2 Tbsp oil until dough starts to come together, 2 min. Increase speed to medium-low and mix until dough is smooth, 4 to 5 min. Transfer dough to lightly oiled large bowl and drizzle with remaining 1/2 tsp oil and rub to coat. Cover with plastic wrap and let rise at room temp until doubled in size, about 1 hr., or refrigerate up to 2 days. 

      Keyword pizza

      Per 113g: About 286 cal, 9 g fat (1 g sat), 0 mg chol, 482 mg sodium, 40 g carb, 7 g fibre, 4 g sugar (3 g added sugar), 9 g protein

      How To Grill Pizza Dough

      Heat grill to medium-high and prepare one side for direct heat and other side for indirect heat.

      Working on floured surface, shape pizza dough (at room temp, if refrigerated) into 25- to 30-cm round and transfer to flour-dusted baking sheet. Brush top with 2 tsp olive oil.

      Grill dough, oiled side down, over direct heat, covered, until top begins to bubble and bottom is crisp, 2 to 4 minutes (use tongs to peek underneath).

      Brush top of dough with 2 tsp olive oil.

      Flip dough and grill over indirect heat, then top as desired. Grill, covered, until crust is cooked through and charred on bottom, 3 to 5 minutes (any cheese will melt during this time).

      READ MORE: Genius Healthy Ingredient Swaps For Junk Food From Chantal Lascaris

      High-Protein Pizza Recipe and Whole-Wheat Pizza Dough by Joy Cho was originally published on Women’s Health US. More

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      THIS Is The Best Chicken Soup Recipe To Cure A Winter Cold

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      If you’re warding off the chills, add traditional Jewish dumplings (kneidlach), and this homemade chicken broth will restore your faith in goodness.

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

      Basic Chicken Stock

      Chicken stock is really easy to make: just add all the ingredients to one pot, bring to a simmer, then let it burble away happily for an hour or two. Use cost-effective chicken wings or the carcass of a roast or rotisserie chicken – just freeze until you’re ready to turn it into soup.

      Basic Chicken Stock

      Chicken stock is really easy to make: just add all the ingredients to one pot, bring to a simmer, then let it burble away happily for an hour or two.

      Course Soup

      1 pack chicken wings1 carrot peeled and halved1 celery stick halved1 onion halvedHandful of parsley if you have it2 bay leaves5 peppercorns
      Add all the ingredients to the pot and cover with cold water. Slowly bring to the boil over medium heat and skim off any foamy scum that rises to the surface.Just as it’s about to come to the boil, turn down the heat and simmer for one and a half hours.Drain and cool.

      Keyword soup

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

      Jewish Chicken Soup

      Chicken soup with kneidlach is the traditional first course at the Seder meal during Passover. Food writer, chef and Jewish food expert Oded Schwartz of Oded’s Kitchen shares his recipe for kneidlach below. His dumplings are made airy with soda water and use extra-virgin olive oil instead of schmalz (chicken fat).

      “I also serve the kneidlach as one would gnocchi, with a home-made tomato sauce,” says Schwartz. “It’s basically the traditional 2/3/4/6 recipe [ratio of ingredients to each other; increase accordingly]; I usually use six heaped spoons for kneidlach and seven for gnocchi.”

      For the soup:

      Make the chicken stock as above but add two leeks (sliced and washed well), two turnips (peeled and halved) and 100g of pumpkin (peeled and roughly chopped). Reserve some of the stock for cooking the matzo ball

      For the kneidlach:

      Jewish Chicken Soup

      Oded Schwartz

      Chicken soup with kneidlach is the traditional first course at the Seder meal during Passover. Food writer, chef and Jewish food expert Oded Schwartz of Oded’s Kitchen shares his recipe for kneidlach.

      Course Main Course

      Servings 5 servingsCalories 339 kcal

      For The Soupchicken stock2 leeks sliced and washed well2 turnips peeled and halved100 g pumpkin peeled and roughly choppedFor The Kneidlach2 eggs3 tbsp extra-virgin olive oil4 tbsp soda water or verycold water6 tbsp mediummatzo meal½ tsp salt¼ tsp white pepper30 g dill or parsley leaves very finely choppedChives and dill, chopped, to serve
      For The SoupMake the chicken stock as above but add two leeks (sliced and washed well), two turnips (peeled and halved) and 100g of pumpkin (peeled and roughly chopped). Reserve some of the stock for cooking the matzo ball.For The KneidlachWhisk the eggs until frothy, then whisk in all the other ingredients (except the matzo meal).While whisking, add the matzo meal in a steady stream.Cover and refrigerate overnight.Bring a medium-sized pot of chicken stock to the boil. Using a heaped teaspoon and wet hands, form the cold matzo mixture into balls and drop into the boiling stock. Turn down the heat and simmer, stirring occasionally, for 20 to 30 minutes, or until fluffy, doubled in size and cooked.Remove with a slotted spoon and serve three each in hot chicken broth sprinkled with chives and dill.

      The matzo balls can also be cooked in salted boiling water.

      Keyword Healthy Recipes, soup

      SERVES 5. Per 308g serving: 1 421kJ, 15g fat (3g sat), 430mg sodium, 26g carbs, 4g fibre, 6g sugars, 28g protein

      These three comforting soups will boost your immune system. Plus, get your hands on The Ultimate Soup Cookbook for only R199. This ebook is packed to the brim with nutrients and good-for-you ingredients, you’ll find few dishes that stand up to it tastewise, timewise and healthwise. More

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      Here’s Why You Should Eat More Avo – Starting With This Breakfast

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      Avocados are good for a lot more than upping the aesthetic value of your plate. They’re rich in heart-healthy monounsaturated fats, which can provide slow-release energy. And these good fats help keep you fuelled for any fitness regime. Plus, they help with the absorption of some vitamins and protect your heart.

      READ MORE: 5 Genius Ways To Ripen An Avocado Even Faster

      The Health Perks Of Avo

      If you’re a fitness bunny, you should know that your post-workout recovery is just as important as your training itself.
 And avocados contain potassium (double than what’s in bananas, FYI), which helps prevent cramps and supports muscle recovery. The anti-inflammatory properties in avocados even help reduce post-exercise soreness (goodbye DOMS!).

      And if you’ve always had a gut (wink wink) feeling that avos are good for you, you would be correct! Avocados contain prebiotics and fibre to support digestive health, keeping your gut microbiome well-balanced – which can improve nutrient absorption and even support immune function.

      All of this means that you can fuel smarter, recover faster and keep your gut healthier with the power of avocados. So go on, just add an avo!

      Savoury Yoghurt Bowl

      South African Avocado Growers’ Association

      Quick, tasty and loaded with avo goodness. This breakfast comes together in just 25 minutes!

      Prep Time 15 minutes minsCook Time 10 minutes minsTotal Time 25 minutes mins

      Course Breakfast

      Servings 4 people

      2 handfuls cherry tomatoes or on the vineAvocado or olive oil for cookingSalt and pepper2-3 avocadosJuice of ½ lemon500g double thick plain yoghurtHandful mixed herbs (such as basil and dill) finely chopped + extra for garnish4-6 soft boiled eggs halved¼ cup mixed nuts toasted and choppedToast to serve
      Preheat oven to 200°C. Place the tomatoes on a roasting tray and drizzle with oil. Season with salt and pepper. Roast for about 10 mins or until tomatoes start to blister.Blitz one of the avocados with 2 Tbsp oil and lemon juice to taste, until smooth. Season with salt and pepper. Combine the yoghurt and herbs and swirl onto 4-6 plates with the blitzed avocado. Top with the tomatoes, eggs, extra herbs and nuts. Serve with toast.

      Keyword breakfast

      READ MORE: 6 Easy Kitchen Decluttering Tips For A Clear, Healthy Cooking Space

      For further information and avo recipes, visit Avocado.co.za, like @iloveavocadoSA on Facebook and follow @iloveavosSA on Instagram.

      Recipe and Images: THE SOUTH AFRICAN AVOCADO GROWERS’ ASSOCIATION

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      in diet and nutrition

      Banana Muffins That Ease PMS And Cramping – True Story!

      by

      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