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      in diet and nutrition

      3 Best Father’s Day Menus To Prepare This Weekend

      by

      Father’s Day is fast approaching and if you’re anything like my family, you probably haven’t quite nailed down the details of how you’re going to celebrate your dad/father figure/mom who is both mom and dad, or whichever special person you’re choosing to make a big deal of on Sunday. Here, three Father’s Day menu ideas, filled with recipes to keep your tummies happy this weekend, whether you’re going for a breakfast, lunch or dinner affair.

      So if, like me, you think you might book at a restaurant, good luck finding a spot at your favourite place – way more organised people booked all the best seats weeks ago!

      But it’s fine, nothing says I love you like a home-cooked meal. And whether you’re sitting around an elegantly laid table or squished onto couches in the lounge, there’s nothing better than sharing food with the people you love.

      I love a buffet-style breakfast, where you can try a bit of everything – a flapjack here, a muffin there and oats in between. Here are a few recipes to make and set out on the table for guests to serve up as they want.

      Happy Healthy Flapjacks

      Serve these to keep everyone full and wanting more.

      Prep Time 5 minutes minsCook Time 10 minutes mins

      Course BreakfastCuisine American

      1 cup cassava flour1 tsp baking powder2 bananas smashed2.5 cups almond milk1 tsp coconut oil100 g blueberries100 g raspberries100 g strawberrieshoney to taste1 lime
      Place the flour and baking powder in a mixing bowl. Stir in the mashed banana.Add the almond milk until it reaches a runny consistency.Spoon tablespoons of batter into a large frying pan greased with a little coconut oil – the flapjacks should be similar in circumference to a coffee mug.Cook until golden. Stack up and serve with berries, honey and a squeeze of fresh lime juice.

      Keyword flapjacks, healthy

      Overnight Oat Breakfast Bowl

      Allow your guests to jump in on spoonfuls of delicious goodness

      Prep Time 2 minutes minsCook Time 1 day d

      Course BreakfastCuisine American, Healthy

      80 g rolled oats2 pinches sea salt300 ml water200 ml almond milk3 tbsp almond butter divided50 g flaked almonds and chopped walnuts roasted2 tsp honey
      Add the oats and salt to boiling water and simmer for 3 to 5 minutes, stirring.Add the milk, bring back to the boil, then remove from the heat. Allow it to cool for one hour, then store it in the fridge overnight.Slowly reheat the oats, adding a bit of water and 2 tbsp almond butter. Serve with nuts, honey (or coconut sugar) and 1 tbsp almond butter.

      Keyword healthy, overnight oats

      Bagel With Scrambled Eggs, Cream Cheese And Salmon

      Your family will go crazy for this moreish breakfast

      Prep Time 10 minutes minsCook Time 10 minutes mins

      Course BreakfastCuisine American, French

      1 bagel halved and toasted1 tbsp low-fat cream cheeseChives finely snipped2 ribbons smoked troutsalmon roe (optional)3 eggssea salt flakes and pepper1 tsp cold butter
      Spread each half of the toasted bagel with cream cheese and sprinkle with chives. Have the trout ribbons and salmon roe ready.For the scrambled eggs, add the eggs to a bowl, season with a pinch of sea salt flakes and white pepper, and whisk with a fork for 20 to 30 seconds.Smear a layer of butter over the base of the pan (reserve the remaining butter to add at the end of cooking).Add the eggs to the pan over medium-low heat. It’s important to get the heat right – you want the scrambling to happen slowly, but not so slowly that it never progresses from a custard and not so quickly that it sets instantly into an omelette. Stir slowly, covering the base of the whole pan – nothing will happen for two to three minutes. (This may take longer on an electric plate.)When the eggs begin to thicken, start stirring more rapidly. If it starts to thicken too quickly, remove the pan from the heat for a moment (keep stirring), then return once under control.Once it’s almost at the consistency you want, remove the pan from the heat and add the remaining butter to stop the cooking process – the eggs keep on cooking in the pan even once off the heat.Immediately spoon over the bagel halves and finish with the trout ribbons and roe.

      Keyword bagels, breakfast

      Egg Muffins

      These moist breads double up as starters for hungry visitors

      Prep Time 5 minutes minsCook Time 45 minutes mins

      Course BreakfastCuisine American

      2 small handfuls fresh spinach chopped4 button mushrroms chopped4 large eggs40 ml milk1/3 cup grated mozzarella cheesesalt and pepper, to taste
      Preheat the oven to 180°C. Spray four or five muffin cups with non-stick spray.In a medium bowl, whisk together eggs and milk. Add spinach leaves and chopped mushrooms. Scoop into the prepared muffin tins almost to the top. Sprinkle cheese on top. Then give each one a touch of salt and pepper.Bake for 25 to 30 minutes, or until egg is cooked through. Easy way to check the egg: touch the middle of the muffins… If they are still wet and gooey, they’ll need a little more time in the oven. They should feel cooked through.

      Keyword breakfast, egg muffin, muffin

      READ MORE: 10 Epic Gift Ideas For Fit Dads

      Now that it’s getting colder, I’m all about hearty lunches with a beautiful fresh salad on the side. And a little sweet treat to end it all off.

      Heirloom Tomato and Avocado Salad

      Prep Time 15 minutes mins

      800 g mixed heirloom tomatoes2 avocados sliced1/2 red onion finely sliced1 handful fresh basil torn2 tbsp olive oil1/2 lemon juice and zest1 tbsp sherry vinegar1 tbsp honeysalt and pepper to taste1/4 clove garlic minced

      Lentil Bolognaise

      This fragrant meal is so delish, you won’t miss the meat.

      Prep Time 30 minutes minsCook Time 15 minutes mins

      Course Main CourseCuisine Italian

      olive oil2 onions diced2 medium carrots diced2 celery sticks diced4 cloves garlic crushed4 cups cooked lentils1 tsp origanum1 tso thyme3/4 cup red wine3 tins chopped tomatoes1 tbsp tomato pastesalt and pepper to tastecooked spaghettifresh basil leaves to garnish
      Add a good splash of olive oil to a large saucepan over medium heat.Add the onion, carrot and celery and fry until the onion is almost translucent. Add the garlic and fry for a few more minutes. Be careful not to let the veggies burn.Add the lentils and mix them into the veggies. Fry for a couple of minutes, then add the herbs.Add the wine, chopped tomatoes and tomato paste and stir well.Turn the heat to a gentle simmer and reduce the liquid. You want a thick sauce that will coat your pasta well.Once you’re happy with the consistency of the sauce, season well. If the sauce is a little bitter from the tomatoes, you can add a sprinkle of sugar.Serve over spaghetti, garnished with a few basil leaves.

      Keyword bolognaise, lentil bolognaise

      Vanilla Cupcakes With Chocolate Ganache

      Prep Time 10 minutes mins

      Course DessertCuisine American, French

      170 g coconut sugar200 g cassava flour12.5 ml baking powder180 ml pureed cooked apples125 ml sunflower oil125 ml almond milk5 ml vanilla essence125 ml coconut cream plus extra100 g dark chocolate (90 percent)50 g coconut sugar to taste1/2 tsp vanilla essence
      For the cupcakes, preheat the oven to 190˚C and line a 12-hole muffin tin with cupcake cases.Combine all the ingredients in the bowl of a stand mixer and beat until combined. Be careful not to over-mix.Divide the mixture evenly between cupcake cases and bake for +/- 15 minutes or until a cake tester comes out clean.Allow to cool for 10 minutes in the tin before removing and placing on a cooling rack.To make the ganache, heat the coconut cream on the stove until just before it begins to boil. Remove from the heat and add the dark chocolate. Stir until the chocolate melts and the mixture thickens. Add the vanilla essence and sugar and whisk until the sugar has dissolved. If you would prefer the ganache to be sweeter, add more sugar until you’re happy with the taste.Once the cupcakes are cool, generously ice with the ganache.

      Keyword chocolate ganache, cupcakes

      READ MORE: 50 Best Father’s Day Gifts To Impress Your Dad

      For Father’s Day menus and for supper, go big or go home, I say. A curry with all the fixings, a flavourful salad and the perfect sweet ending.

      Chopped Salad

      Prep Time 15 minutes minsCook Time 5 minutes mins

      Course Main Course, Salad, Side DishCuisine Healthy

      A good chunk of red or green cabbage, thinly sliced2 carrots grated1 red or yellow pepper1/2 red onion finely choppedhandful coriander roughly chopped1 medium-hot chilli finely chopped1/2 cup nuts chopped and toasted2 tbsp white sesame seeds toastedFor the dressing4 tbsp olive oil2 tbsp lemon juiceAgave syrup to taste1 tsp wholegrain mustardsalt and pepper to taste2 tbsp apple cider vinegar
      Mix all the salad ingredients in a large bowl.Place all the dressing ingredients in a Consol jar and shake to combine.Pour the dressing over the salad and mix well to combine. Taste and adjust seasoning as necessary.

      Keyword chopped salad

      Rich Chickpea Curry

      Prep Time 5 minutes minsCook Time 30 minutes mins

      Course Main CourseCuisine Indian

      olive oil2 onions chopped5 garlic cloves crushedbig knob of ginger grated3 tbsp butter chicken spice1 tbsp ground cuminchilli flakes to taste3 tins chickpeas drained2 tins chopped tomatoes pureed 1 tin coconut milksalt, pepper and sugar to taste
      Pour a big splash of olive oil into a pot and heat on a medium heat. Once hot, add the onions and fry for a few minutes until just translucent. Add the garlic and ginger and fry for a couple more minutes.Add the spices and chilli (if using) and stir into the onion mixture.Pour in the chickpeas and stir until covered by the onion-spice mixture. Fry for a few more minutes.Pour in the puréed tomatoes and coconut milk and stir to combine. Season with salt and pepper – and sugar (if you want to add a touch of sweetness).Cook on a medium-low heat until some of the liquid has evaporated and a thick sauce has developed. The longer you let it cook, the richer and more delicious it becomes.Do a final taste and adjust the seasoning accordingly. Serve with rice, a chopped tomato, onion and coriander salad, poppadoms and rotis.

      Keyword comfort food, curry

      READ MORE: You Need To Try This Easy Air-Fryer Milk Tart Recipe ASAP

      Lemon Meringue Pie

      Prep Time 15 minutes minsCook Time 50 minutes mins

      Course DessertCuisine American, French

      coconut oil1/2 cup almond flour1/2 cup desiccated coconut6 Medjool dates1 cup brown sugar1/4 cup Maizenapinch salt1 1/2 cups water3 lemons juiced (1/2 cup)6 large free-range egg yolks keep the egg whites for the meringue2 tbsp lemon zest2 tbsp coconut oil 4 egg whites1 vanilla pod seeds 1 tsp lemon juice1/2 cup brown sugar blitzed in a food processor until fine
      Preheat the oven to 180°C. Grease a tart dish with some coconut oil.Add the base ingredients to a food processor and blitz until combined. Press into the tart tin to form a base.In a medium-sized pot over medium heat, combine the sugar, Maizena, salt, water and lemon juice. Cook until it just starts to bubble.While the sugar mixture is heating up, in a small bowl combine the egg yolks and lemon zest. Whisk to combine.As soon as the sugar mixture just starts to bubble and turns translucent, temper the egg yolks by slowly pouring in a ladleful of the hot sugar mixture while whisking the egg yolks. Once combined, add all the egg yolks to the sugar mixture. Cook until it just starts to bubble.Once it bubbles, turn off the heat and add in the coconut oil. Whisk until it melts. Set aside.After the lemon curd is off the heat, make the meringue. Pour the egg whites into a bowl attached to a stand mixer and whisk until bubbly, then add the vanilla and lemon juice. Continue mixing and once the egg whites are fluffy, add the sugar one tablespoon at a time until stiff and glossy.Pour the curd into the crust, top with the meringue and bake for 25 to 30 minutes, until the meringue is lightly golden.

      Keyword comfort food, dessert, lemon meringue pie More

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      in diet and nutrition

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

      by

      Did you know the 2nd of June is National Doughnut Day? Ummmm, now that’s a holiday we can get behind! SO if you’re wanting to celebrate, why not try our delicious air fryer doughnut recipe? And Happy Doughnut Day! 🍩

      But First, 10 Things You Should Know About Your Air Fryer

      Whether your air fryer has a ton of fancy presets (like fry, dehydrate, roast, broil) or simply offers temperature and time controls, you can make tons of your favourite recipes with some basic know-how. Below are some helpful tips we’ve picked up along the way.

      1. It Crisps Up Foods Even Better Than The Oven Does

      Most foods baked or roasted in the oven at a consistent temperature (like salmon) work great in the air fryer, which locks in juiciness – while the convection airflow dehydrates the food’s exposed surface area.

      2. Get Deep-Fried Results Without Deep Frying

      If you’ve ever craved crunchy-coated fried fish tacos for dinner, only to get discouraged by recipes calling for glugs of oil, an air fryer is the answer. You don’t have to use much (or any) cooking oil for deep-fried results, so your recipes are lower in fat and, yes, still crispy.

      3. Grease Your Basket

      Although air-frying doesn’t require oil to cook with, a little grease can help keep your food from sticking. Dab a little on a paper towel and wipe it over the basket to help keep breaded items from sticking. Use aerosol sprays sparingly as they may cause the nonstick coating to peel off over time. For best results, fill a spray bottle with oil.

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

      4. Preheating The Machine Is Unnecessary

      Unlike the oven, you don’t need to wait forever for your air fryer to come to temperature. Just throw your food in the basket, set the temperature and let it go.

      5. You Need To Cook In Batches

      You have to air-fry food in a single layer to ensure that everything cooks evenly, so the size of your air-fryer basket determines how much food you can cook at a time. Basket sizes vary greatly, so check yours to see how many batches you’ll need to cook. Piling food on top of each other results in soggy, undercooked pieces and burnt, overcooked edges. Leave room in your basket so there’s plenty of space for the air to circulate around the food. 

      6. Air Fryers Can Be A Little Noisy

      Traditional frying submerges your food fully in fat; air-frying submerges your food in…hot air. The particular pitch and volume you’ll hear while cooking is dependent on the make and model, but most air fryers sound not unlike a hair dryer blowing inside a closed shoe box.

      READ MORE: You Need To Try This Easy Air-Fryer Milk Tart Recipe ASAP

      7. Parchment Paper Is An Air-Fryer Basket’s Bff

      Most air fryers have grates or holes on the bottom, and that makes wet battered foods tricky – they get stuck and create a big mess. The fix: parchment paper. 

      8. You Can Cook Almost Anything…

      We’re serious. Air-fried foods that we’re obsessed with? Vegetables, panko-breaded everything, burgers, chicken, pork, fish and even brownies!

      9. …But Don’t Expect Perfect Results From Everything

      Air-frying is not ideal for foods traditionally fried in a wet batter like corn dogs or onion rings. The drippy coating will sink through the air-fryer basket’s grills and solidify during the cooking process, effectively acting as a glue. Instead, make sure battered foods are as dry as possible: We love panko bread crumbs for the air fryer, which act as a barrier, preventing any drips.

      10. Avoid Cooking Tiny Items

      Because of the intense heat and air that the appliance uses, cutting foods too small can make them easily burn or fly around and get caught in the air fryer. Stick with average bite-size cuts and avoid anything super small.

      11. Air-Fry Your Leftovers

      The microwave usually zaps life (and crispy textures) from leftovers. The air fryer will revitalise leftover pizza or roast vegetables much quicker than the microwave oven can. The results? Crispy and never soggy leftovers.

      READ MORE: This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing

      12. Clean Up Is A Breeze

      Forget scrubbing gunk off a large baking sheet. Due to their small size and often nonstick surface, air fryers are typically quick to clean. Make sure your air fryer is unplugged and totally cooled before wiping it down.

      Happy National Doughnut Day! Today, we’re celebrating the only way we know how – with a DOZEN reasons to smile!Get a dozen of your fave doughnuts today for only R150!😍 pic.twitter.com/MLgiuzRqEP— Krispy Kreme ZA (@KrispyKreme_ZA) June 2, 2023

      Celebrate National Doughnut Day With Krispy Kreme

      Okay so maybe you’re wanting to celebrate the day but you don’t have time to try this delicious and healthier recipe?

      Then Krispy Kreme has you covered with a dozen of your fave doughnuts for only R150 today! Looooove. Because we all need a cheat day sometimes right? And there’s no better cheat day than National Doughnut Day, we think.

      3 Air-Fryer Essentials Recommended By Us

      Living by myself, an air-fryer like this has completely replaced my oven. I use it every day!

      The most difficult part about using an air fryer? The clean-up process, of course. Not any more.

      If you’re just thinking of getting into air-fryer cooking, you can’t go wrong with one like this.

      Your Air Fryer Doughnut Recipe, Right Here:

      Fluffy Air Fryer Doughnuts

      Craving doughnuts but don’t want something totally drenched in oil? This air fryer doughnut recipe is the perfect solution, then!

      Total Time 2 hours hrs 40 minutes mins

      Course Dessert

      Servings 6 people

      1 air-fryer
      For The Doughnuts½ cup Warm milk¼ cup plus 1 tsp. granulated sugar, divided2¼ tsp Active dry yeast4 tbsp Butter, melted1 Egg, large1 tsp Pure vanilla extract2 cup All-purpose flour½ tsp Kosher saltCooking sprayFor The Vanilla Glaze1 cup Powdered sugar¼ cup Milk½ tsp Pure vanilla extractFor The Chocolate Glaze¾ cup Powdered sugar¼ cup Unsweetened cocoa powder3 tbsp MilkFor The Cinnamon Sugar½ tbsp Granulated sugar2 tbsp Ground cinnamon2 tbsp Butter, melted
      To Make DoughnutsIn a small bowl, combine milk and 1 tsp. sugar, stir to dissolve. Sprinkle yeast over mixture and let sit until frothy, about 8 minutes.In a large bowl, whisk together remaining ¼ cup sugar, butter, egg and vanilla. Pour in yeast mixture, add flour and salt, and stir to combine.Transfer dough to a lightly floured surface and knead until elastic and only slightly tacky. Form into a ball. Grease a large bowl with cooking spray, add dough, and cover with a clean dish towel. Let dough rise in a warm spot until doubled in size, about 1 hour.Line a large baking sheet with parchment paper and grease lightly with cooking spray. Punch down dough, then turn onto a lightly floured work surface and roll out into a 5cm-thick rectangle.Using a donut cutter or 7cm and 2.5cm biscuit cutters, punch out your doughnuts. Knead the scraps together, reroll and punch out more doughnuts. Place doughnuts and holes onto baking sheet, cover with a dish towel and let rise again, 40 minutes to 1 hour more.Grease air-fryer basket with cooking spray, and add 2 donuts and 2 donut holes at a time, making sure donuts don’t touch. Cook at 190° Celsius until deeply golden, 6 minutes. Move to cooling rack and repeat with remaining dough.Dip doughnuts in glaze (see below) or follow instructions for cinnamon sugar. Return to cooling rack and let set for 5 minutes before serving.To Make Vanilla Glaze:To Make Chocolate Glaze:To Make Cinnamon Sugar: In a large shallow bowl, whisk together sugar and cinnamon. Brush doughnuts with melted butter, and then toss in cinnamon sugar.

      Keyword air fryer, dessert

      *This article originally appeared in Delish More

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      in diet and nutrition

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

      by

      There’s no denying that the humble and nutrient-rich egg is a favourite among breakfast lovers everywhere. Fortunately, there are lots of egg-cellent ways to make yours. Whisk into action with everything you need to know about eggs and then try these low-carb breakfast recipes from local chef Scott Parker’s cookbook End Your Carb Confusion.

      What Do The Words On My Egg Carton Mean?

      Omega-3s

      This indicates that the omega-3s in the eggs come from chickens fed with fatty acid-rich feed. It gives each egg a hearty boost – about seven to 10 times the amount in an ordinary egg!

      Cage-Free

      This means hens are corralled inside a barn instead of cages — though the amount of space allotted is not regulated, so there is a chance they’re packed in like sardines.

      Pasture-Raised

      While no government-sanctioned definition exists, it may indicate the hens were humanely raised — sometimes in open fields where they can walk freely and forage.

      Free-Range

      These chickens are given some access to the outdoors but it’s not clear how much space they have — could be acres or the tiniest of plots.

      READ MORE: 10 Of The Best Healthy Cereals To Eat For Breakfast Right Now

      Certified Humane

      Seen this label on your carton? It means hens have space to roam and access to high-quality feed — a third-party organisation audits farms to confirm the certification. Sweet!

      Certified Organic

      These eggs come from uncaged hens that have access to the outdoors. No chemicals or antibiotic products are allowed with organic production.

      How Can I Make The Perfect Eggs Every Single Time?

      Boiled

      Bring a pot of water to a boil. Once it’s boiling, use a slotted spoon to gently lower the eggs in. Cook 6 minutes for runny yolks, 7 minutes for jammy and 11 minutes for hard. Transfer eggs into ice water and let them rest until the shells are cold to the touch. They can be peeled and eaten, or refrigerated in their shells for up to one week.

      Fried

      Runny over easy, here we come! Heat a non-stick pan on medium-low, with a bit of oil lightly coating the bottom. Crack eggs and cook until bottom is set, about 1 minute, then slide a spatula under the egg and, with a quick flip, turn it over (don’t lift too high or you might break the yolk); cook until whites are set, 15 to 30 seconds more.

      Scrambled

      Low is the way to go. Heat oil or butter in a 25cm non-stick skillet on medium-low. Whisk together eggs, salt and pepper, then add that to the pan and cook, stirring often with a spatula until eggs are beginning to set. Once the eggs are nearly there, add toppings — cheese, cooked veggies, herbs and tender greens.

      READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee

      Perfect Poach

      Fill a large, deep saucepan with about 20cm of water; your pan needs to be deep enough for the egg to create a teardrop shape when placed in it. Bring the water to a gentle simmer over medium heat. Add a generous pinch of salt and a splash of white wine vinegar or white vinegar. Crack each egg into a ramekin or small bowl, to make sure it looks good and there’s no shell in it. Stir the water somewhat vigorously to create a small whirlpool and slide an egg gently into the centre. For large eggs, cook for 2 minutes 30 seconds for soft poached eggs or 4 minutes for firmer poached eggs. Use a slotted spoon to remove the finished eggs and drain them on paper towels.

      Tip: Use fresh eggs when poaching. If you use older ones, the yolks will not stay in the middle and they will overcook before the whites have cooked.

      What Can I Do To Avoid Getting Eggshells In My Meal?

      According to a study by Glasgow University, the surest way to ensure a fragment-free white and yolk is actually with a knife. How, you ask? Hold the egg in the palm of your hand and break across its equator using a palette knife. This splits the shell cleanly while minimising cracking.

      Why Are My Egg Yolks Sometimes Different Colours?

      That’s actually influenced by the hen’s diet. Carotenoids are the orange-yellow-red pigments found in flowers, fruit and veg and how rich a hen’s diet is in carotenoids is what determines yolk shade.

      READ MORE: 5 Healthy Vegan Breakfast Recipes

      What If I Don’t Eat Eggs?

      While swapping the real deal for something else will throw out your macros, we understand that not everybody eats eggs. So whether you’re vegan or just not a fan of eggs, here are 3 plant-based egg alternatives we bet you haven’t tried yet.

      You’ll get 14.9g of protein per 50g serving. Breakfast is served.

      These have poppable yolks and crispy yet fluffy whites!

      These have 6.6g of protein per folded egg. Woah.

      3 Low-Carb Breakfast Recipes You Can Make:

      Poached Eggs With Feta On Cheese And Chive Toast

      Scott Parker

      The sweet and salty feta helps balance the richness of the eggs – and on a crispy piece of toast, there’s a ton of textural interest, too.8.9g carbs | 70.9g fat | 64.3g protein

      Prep Time 10 minutes minsCook Time 3 minutes mins

      Course BreakfastCuisine Healthy

      Servings 1 person

      1 Microwave1 Skillet
      Two-Minute Cheese & Chive Roll (Makes 2)2 Eggs, large2 Tbsp Full-cream milk1½ Tbsp 1 ½ Tbsp Olive oil, plus more for greasing the ramekins⅓ Cup ⅓ cup Almond flour, blanchedr⅓ Cup ⅓ cup Coconut flour½ tsp ½ tsp Baking powder¼ Cup ¼ cup Cheddar cheese, grated2 Tbsp 2 Tbsp Fresh chives, choppedSalt and freshly ground black pepper2 slices Prosciutto2 Eggs, large, poached6 Fresh basil leaves, roughly tornFreshly ground black pepper
      For The Two-Minute Cheese and Chive Roll:In a large bowl, whisk together the eggs, milk and oil until well combined.Sift the flours and baking powder into a medium-sized bowl and season with a pinch each of salt and pepper. Whisk to combine, then stir in the wet ingredients. Next, fold in the cheese and chives.Lightly grease two 60ml ramekins and divide the mixture between them. Set a kitchen towel on the counter and then gently tap the ramekins on it to get rid of air pockets (you want your rolls to have a tight crumb without any holes).Microwave both ramekins at the same time on high for 90 seconds. Turn the rolls out onto a cutting board or plate and then cut one roll in half horizontally. Toast the halves in a dry skillet over medium-high heat or in a toaster oven until warmed through on the inside and crisp on the outside.For Serving:

      Keyword healthy, high-protein, low-carb

      Protein Breakfast Stack

      Scott Parker

      This is the perfect breakfast for a big, busy day. It will help you stay satiated and energised for several hours.10.7g carbs | 67.9g fat | 51.8g protein

      Prep Time 2 minutes minsCook Time 6 minutes mins

      Course BreakfastCuisine Healthy

      Servings 1 person

      1 Non-stick pan
      3 Strips Bacon, cut in half crosswise100 gram Halloumi cheese30 gram Fresh spinach2 Tbsp Kale pesto, homemade or store-bought50 gram Avocado, thinly sliced1 egg, large and friedSalt and freshly ground black pepperMaldon salt, for finishing (optional)
      Fry the bacon in a medium-sized non-stick pan over medium-high heat until crispy. Remove from the pan and place on a paper towel to drain, preferably in a warm place. (In the oven on a low setting is perfect.) Keep the bacon fat in the pan; turn the heat up to high.Season the halloumi cheese with a pinch each of salt and pepper, then place it in the pan with the bacon fat and brown on all sides, 30 to 60 seconds per side. Once the cheese is browned, remove it from the pan and place it with the bacon to stay warm.While still on the heat, add the spinach to the pan, season with a pinch each of salt and pepper and leave to wilt for about 1 minute. Remove from the pan and place with the rest of the components.To serve, spread the pesto in the centre of a serving plate, then add the spinach, avocado, halloumi and bacon. Top with the fried egg. If desired, finish with a pinch each of Maldon salt and pepper.

      Keyword healthy, high-protein, low-carb

      Broccoli And Feta Frittata

      Scott Parker

      Quick, easy and versatile, you can use just about any pre-cooked, non-starchy vegetable for this dish. This is also the ideal way to use up bits of leftover veggies!8g carbs | 27g fat | 27.3g protein

      Prep Time 5 minutes minsCook Time 5 minutes mins

      Course BreakfastCuisine Healthy

      Servings 1 person

      1 Non-stick pan
      3 Eggs, large1 Tbsp Unsalted butter50 gram Broccoli florets, roughly chopped and steamed or blanched50 gram Feta cheese, dicedSalt and freshly ground black pepper
      Preheat the oven to 180°C.Heat a medium-sized oven-safe non-stick pan over medium-high heat.Crack the eggs into a bowl, season with a pinch each of salt and pepper and whisk until combined.When the pan is hot (but not smoking), put the butter in the pan and let it foam. Tilt the pan back and forth to cover the bottom with the melted butter.Add the eggs, sprinkle the broccoli and feta over the eggs and put the pan in the oven. Bake until the eggs are firm and golden brown, 5-10 minutes.Sprinkle with a pinch of pepper. Serve the frittata directly from the pan (use a trivet to protect your table) or gently slide it onto a serving plate.

      Keyword breakfast, healthy, high-protein, low-carb

      Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More

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      in diet and nutrition

      This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient

      by

      If you’re on the lookout for healthy and delicious dinner ideas, this Creamy Kale Pasta recipe is definitely worth trying. What makes this recipe stand out is the secret ingredient: cottage cheese. Not only does it add a creamy and tangy flavour to the dish, but it also boosts its nutritional value.

      Cottage cheese is a great source of protein, calcium, and other essential nutrients. When combined with kale, which is loaded with antioxidants, vitamins, and minerals, this pasta recipe becomes a powerhouse of nutrition. It’s perfect for a quick weeknight dinner or a meal prep option for busy days.

      READ MORE: Try This Trendy And Delicious Vegetarian Orzo Pasta Recipe Now

      Here’s how to make this Creamy Kale Pasta recipe:

      Creamy Kale Pasta With Cottage Cheese

      Per serving: 445 cal, 11.5 g fat (3.5 g sat), 17 g protein, 464 mg sodium, 67 g carb, 4 g sugars (0 g added sugars), 5 g fiber

      Total Time 25 mins

      Course Main CourseCuisine Italian

      Servings 4 peopleCalories 445 kcal

      1 Food processor
      350g short pasta like gemelli2 scallions roughly cut1 pkg kale approximately 142g1/2 cup cottage cheese1/3 cup grated Parmesan plus more for servingKosher salt and pepper2 tbsp extra-virgin olive oil
      Cook pasta per the package directions. Reserve 1/2 cup of cooking water, drain, and return pasta to pot.While pasta cooks, in a food processor, pulse scallions and 3 cups kale to finely chop. Add cottage cheese, Parmesan, and 1/2 tsp each salt and pepper and pulse to combine. Scrape down sides, then with the machine running, gradually add oil and puree until smooth. Toss pasta with sauce to coat, then toss with remaining 3 cups kale, adding a couple Tbsp reserved pasta water as necessary to help kale wilt. Serve topped with additional Parmesan and freshly cracked pepper.

      Keyword pasta

      Shopping List

      Here’s what you need for this creamy pasta recipe:

      1 packet of short pasta like gemelli

      2 scallions 

      1 packet kale 

      1 tub cottage cheese

      Parmesan cheese

      Kosher salt and pepper

      Extra-virgin olive oil

      Dinner ideas and recipes:

      Looking for more inspiration?

      This article originally appeared in the March 2023 issue of Women’s Health. More

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      Make These 4 Low-Calorie Cocktails If You’re Watching Your Weight

      by

      Mention the word ‘cocktails’ and you’re instantly transported to a happy place, probably along the coast with good company while someone plays guitar and sings to you at sunset. What. A. Dream. Even better? The addition of low-calorie cocktails into this already delish dream world…

      No matter if you’re counting calories, watching your weight or just want to drink more mindfully, we’ve got you covered with some seriously yummy drinks. We turned to award-winning mixologist Roxanne Read and spoke to her about her favourite low-calorie cocktails. Ready, steady… Treat yo’self.

      READ MORE: The 27 Best Wines For Any Occasion You Can Imagine

      4 Low-Calorie Cocktails You Really Need To Try Like… Now

      Zesty Aperol Spritz

      Roxanne Read

      Approximate calorie count: A serving of Aperol Spritz only amounts to 125 calories. Nice.Aperol aperitif is made from herbs such as gentian, rhubarb and cinchona, which are rich in antioxidants. Bonus: This cocktail is also garnished and infused with vitamin C-rich oranges.

      Prep Time 2 mins

      Course DrinksCuisine Healthy, Italian

      Servings 1 personCalories 125 kcal

      50ml Cinzano Pro-Spritz50ml AperolSoda Water
      Pour 50ml Cinzano Pro-Spritz into an ice-filled glass.Add Aperol in equal measure and top off with a splash of soda.Finishing touches: 50/50 splash and garnish with a slice of orange.

      Keyword cocktail, healthy

      Watermelon Sparkling Spritz

      Roxanne Read

      Approximate calorie count: 110 caloriesThe secret to this drink is to get the natural sugars out of the watermelon juice, says Roxanne. The riper, the better. “Watermelon juice is rich in nutrients and is a perfect option for fasting, cleansing and dieting and contains a great dose of electrolytes per serving,” she says. Champagne is a low-calorie beverage, due to its production process where most of the natural sugars are removed and no additional flavouring is added.

      Prep Time 5 mins

      Course DrinksCuisine Healthy

      Servings 1 personCalories 110 kcal

      20 ml Vodka (the more distilled the vodka, the less impurities)60 ml Fresh-pressed watermelon juice80 ml Sparkling brut wine (opt for a light sparkling wine to reduce the calorie count even further)
      Pick an almost over-ripe watermelon, then cut it into chunks to fill one cup.Put into a blender and add about a 1/2 cup of water. Flash blend the mixture, and strain out the pulp and the pips.Next, take your Champagne glass out of the fridge and add the vodka and watermelon juice together.Top up with Champagne.

      Keyword cocktail, healthy

      READ MORE: These Three Drinks Will Make Bloating A Thing Of The Past

      Blueberry Mojito

      Roxanne Read

      Approximate calorie count: 130 caloriesLimes are good for weight loss because of the citric acid — a metabolism booster. “Mint is a huge flavour contributor with less than a calorie in a 100g serving, so the more the merrier,” says Roxanne. Blueberries are key to making this drink! “Berries are great for regulating the fat-burning gene, as well as lowering high blood pressure,” says Roxanne.

      Prep Time 3 mins

      Course DrinksCuisine Healthy

      Servings 1 PersonCalories 130 kcal

      6-8 Lime wedges8 Mint leaves25 ml White rum1/4 cup BlueberriesSoda water
      Lightly muddle the lime wedges into the glass you’re going to serve the drink in.Clap the mint leafs in your hands to release the flavour. Drop them in the glass and muddle again.Add the rum and blueberries and fill the glass 3/4 of the way with crushed ice.Using a long-handled spoon or bar spoon, stir the mixture until your glass is almost filled with dilution from the crushed ice.Top with soda water if needed.Garnish with a mint sprig and a couple of blueberries sprinkled on top.

      Keyword cocktail, healthy

      READ MORE: You Need To Try These 13 Simple Mocktails ASAP

      Vodka Fizz

      Roxanne Read

      Approximate calorie count: 98-100 calories”My preferred fruit combination is kiwi slices, fresh strawberries and grapefruit slices. Any fruits will work on this, but it’s best to try have at least one citrus fruit. Citrus is great for your body and for bringing out the flavours in the vodka,” says Roxanne.

      Course DrinksCuisine Healthy

      Servings 1 PersonCalories 100 kcal

      40 ml Premium vodka1/4 can Flavoured tonic water1/2 can Soda waterAssortment of freshly cut fruit8 Basil leaves
      First half fill the glass with ice cubes, then add the vodka.You can use any fruit you have in the fridge. Slice up about four pieces of three different kinds of fruit.Clap the basil leaves in your hand to release the flavour and drop into the glass.Add a splash of tonic, just for flavour depth, and top with the soda water.If you want to get really fancy, add a crack of black pepper.

      Keyword cocktail, healthy

      3 Pantry Staples To Keep On Hand

      Low-calorie cocktails never have to be bland. These pantry staples will upgrade any old boring spirit and mixer combo. Thank us later!

      A great source of vitamin C. You’ll get blackcurrants, blueberries, strawberries, goji berries and cranberries. Yum!

      No sugar, no gluten, no calories and no carbs. These drops also have no artificial sweeteners. Great for your bag. We love it!

      Pomegranates have antioxidant and anti-inflammatory benefits. They’re also good for blood pressure levels and heart health.

      Want more? You can Follow Roxanne Read’s work over on Instagram.

      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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      This Basic Nut Butter Recipe Is So Easy, You’ll Never Buy PB Again

      by

      It’s easier than you think to make nut butter. Master this basic nut butter recipe and you’ll never have to eat store-bought again. Plus, store your nut butters in a jar or airtight container in the refrigerator for up to 3 weeks!

      Nut butters are loaded with heart-healthy fats that keep your bad cholesterol in check while heightening your good cholesterol. They’re also rich in selenium, which keeps your thyroid going and can be a good source of protein, depending on which nuts you use. Nut butters are a stellar source of fibre, phosphorous, B vitamins, vitamin E, and zinc.

      Get your nut butter basics here:

      Bosch 800W Food Processor

      Chop, grate and blend seamlessly with this powerful food processor.

      Raw Macadamia Nuts

      Simply chow on these for trace minerals and energy or blend them into a silky, delicious nut butter.

      Avocado Oil

      Drizzle this over salads, or use in your cooking. And of course, when using this nut butter recipe.

      Basic Nut Butter Recipe

      Master this basic formula, and you’ll never have to eat store-bought again.

      Cook Time 20 mins

      Course Side Dish, SnackCuisine American

      2 cups raw unsalted shelled nuts0.25 tsp kosher salt1 tsp avocado oil as needed
      Spread nuts on rimmed baking sheet; bake at 350°F until toasted and fragrant, about 10 min.Transfer nuts to a dry food processor and process, scraping down sides occasionally, until nuts turn into smooth paste, 4 to 10 min. (Timing will vary based on type of nuts and your specific food processor.)Add salt and flavor boosters and process until smooth. If butter is too thick, add oil 1 tsp. at a time until desired consistency is reached.

      Keyword nut butter

      Wanna try more recipes?

      This recipe This Basic Nut Butter Recipe Is So Easy, You’ll Never Buy PB Again appeared first on Women’s Health. More

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      These Pistachio Energy Balls Are The Perfect Snack

      by

      Are you tired of the same old snacks that leave you feeling sluggish and unsatisfied? Look no further than these delicious and nutritious Pistachio Energy Balls! Packed with protein, fibre, and healthy fats, these energy balls are the perfect snack to keep you fueled and satisfied throughout the day. Not only are they amazeballs, but they’re also incredibly easy to make.

      Per ball: 86 cal, 6 g fat (0.5 g sat), 2 g protein, 33 mg sodium, 8 g carb, 3.5 g sugars (0 g added sugars), 2 g fibre

      Pistachios offer some pretty legit health benefits

      They’re a solid source of fibre

      Pistachios are lower in calories than most nuts

      Packed with antioxidants

      Pistachios may help you sleep better

      Pistachios’ healthy fats support long-term health

      Pistachio Energy Balls

      These protein-packed energy balls are the perfect on-the-go snack.

      Course Snack

      Calories 86 kcal

      1 Food processor
      3/4 cup shelled pistachios1 tbsp sesame seeds1/4 cup slivered almonds1/2 cup dried apricots, chopped1/4 cup tahini1/4 tsp kosher salt2 Medjool dates, pitted
      Heat oven to 200°C. Arrange pistachios, sesame seeds, and almonds on a rimmed baking sheet, making sure to keep them separated. Roast until toasted, 3 to 5 minutes. Cool slightly.In a food processor, pulse pistachios until coarsely chopped. Transfer ¼ cup to a small bowl and mix in sesame seeds. Set aside.Add remaining ingredients to food processor and pulse until finely ground. Mixture should stick together when pressed between fingers. Firmly roll into 1-inch balls, then coat in pistachio-sesame mixture. Refrigerate for at least 2 hours and up to 5 days.

      Keyword energy balls

      Recommended Ingredients & Products:

      Pistachio Nuts in Shell

      The Faithful to Nature pistachio nuts are locally sourced and wrapped in Earth-friendly packaging. “Great quality, value & packaging“

      Bosch 800W Food Processor

      “This product absolutely delivered. I’ve used it to make smoothies, pesto, and hummus, and the results have been amazing.

      It is easy to use, easy to wash, and value for money.” Holly G

      Faithful to Nature Sweet Spreading

      If you’re in a meal prep mood today and you’re making multiple recipes; these three core ingredients may come in handy.

      Need more snack inspo?

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

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      This Prawn Curry Hits The Spot When You’re Craving Take-Aways

      by

      Like Heritage Day, Dinner at Matloha’s is all about bringing family and friends together for some good times around the table. Here, Liziwe Motloha’s prawn curry, from her book Dinner at Motloha’s, showcases ingredients that reflect her culinary heritage and appeal to the entire family.

      This prawn curry is rich in kitchen staple ingredients while being hearty and just indulgent enough to temper the craving for a fast food meal. It’s also ready in minutes.

      Time for some cooking essentials…

      This innovative can-to-pan Masterclass Frying Pan is made of 70% recycled aluminium that is sourced from discarded drink cans. Win-win!

      The rich, red colour comes from the finest Italian tomatoes. Each one is strained through a sieve to remove the seeds and then bottled in its raw, uncooked form.

      This turner’s handle has an enhanced comfortable grip, so you can avoid that awkward angle trying to flip your steaks. An angled tip makes for easy flipping.

      Liziwe Matloha’s Prawn Curry

      Make this tasty curry in minutes with kitchen staples and frozen prawns.

      Prep Time 2 minsCook Time 15 minsTotal Time 20 mins

      Course Main CourseCuisine South African

      Servings 4

      Frying PanPot
      2 tbsp sunflower oil800 g large prawn meat, uncooked2 cloves garlic thinly sliced1 whole red chilli seeds removed and finely chopped2 tsp mild curry powder1 tsp ground turmeric1 tbsp tomato purée120 ml water or stock1 can coconut cream2 cups baby spinach leavescooked rice for serving
      Heat the oil in a large frying pan. Add the prawns and cook for 3 minutes, or until they turn opaque. Remove from the pan and set aside. Add the garlic and chilli to the pan (there is no need to wipe it clean) and fry for a few seconds. (Add a little more oil if necessary, to prevent sticking.) Add the curry powder, turmeric and tomato purée and cook for 1 minute.Return the prawns to the pan and toss in the curry paste to coat.Add the water or stock and coconut cream and stir through. Allow to simmer over a medium heat for 3 minutes.Add the spinach leaves and cook for a further 2–3 minutes, until the spinach is just wilted. (If the leaves are big, roughly chop the spinach before adding.) Serve immediately.

      Keyword comfort food, curry, prawns

      Do you need more weeknight dinner recipe ideas? More