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      10 Healthy Summer Recipes You Can Make In Under 20 Minutes

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      Healthy summer recipes are easy enough: add fresh, crisp ingredients, toss and enjoy. But iceberg lettuce and a plain vinaigrette don’t have to be the be-all and end-all of your summer diet. When creating healthier recipes, there are so many ingredients that pack flavour but don’t add excess kilojoules to your plate.
      Right now, you want food that’s fresh and fast – and that features the season’s bounty of healthy ingredients. These recipes from creative culinary guru Mark Bittman do all that. Best of all, each one takes less than 20 minutes to make!
      Healthy Summer Recipes
      1. Feta and Watermelon Salad
      Combine watermelon balls or cubes in a bowl with crumbled feta cheese, sliced radishes, chopped fresh chives and a few drops of olive oil; toss well. Spoon over a crisp wedge of iceberg lettuce, being sure to use all the extra juice left in the bottom of the bowl.
      2. Deviled Eggs with Crab
      Hard-boil eggs; meanwhile, combine crab meat with a spoonful of Dijon mustard and mayonnaise or yoghurt, lemon juice, diced red bell or small salad pepper, paprika and cumin; sprinkle with salt and pepper. Run eggs under cold water, shell and halve them, remove and mash the yolks into the crab mixture; stuff into the whites. Sprinkle the top with chopped parsley (or caviar, for that matter).
      Mark’s Tip: Buy fresh crab meat or use chopped cooked prawns.
      3. Rocket with Balsamic Strawberries
      Hull and slice about two cups of strawberries and place them in a large salad bowl. Toss with two tablespoons of balsamic vinegar and several twists of the black pepper grinder. Let it sit for five minutes. Add a bunch of rocket, some crumbled goat’s cheese and a sprinkle of salt; drizzle with olive oil and toss.
      READ MORE: You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce
      4. Prosciutto, Peach and Mozzarella Salad
      For each person, cut a fresh peach into eight wedges. Tear prosciutto and sliced mozzarella into bite-size pieces. Dress mixed greens with olive oil, lemon juice, salt and pepper. Toss in the peaches, prosciutto and cheese.
      5. Wholewheat Spaghetti and Cucumber with Dipping Sauce
      Boil and salt water for pasta; meanwhile, combine a quarter cup of chicken stock or water, three tablespoons of soy sauce, two tablespoons of a little honey mixed with warm water, and a teaspoon of sugar in a bowl; mix to dissolve the sugar. Cook the noodles until al dente, then rinse under cold water. Serve a nest of the noodles along with sliced cucumbers in a bowl (set it over ice cubes if you like), with a small bowl of the dipping sauce on the side garnished with chopped spring onion.
      Mark’s Tip: Add a bit of freshly grated ginger or wasabi for more spice, and top with bits of cooked meat or tofu.
      6.Courgette and Dill Soup
      Grate a couple of courgettes. Cook a chopped onion in butter until softened, then add the courgette and stir until softened (five minutes or so). Add vegetable or chicken stock and bring to the boil; simmer for about five minutes, then purée until smooth. Season with salt and pepper and lots of fresh chopped dill.
      Mark’s Tip: For a richer texture, add fresh ricotta, sour cream or yoghurt while puréeing.
      READ MORE: These Banana Muffins Actually Alleviate PMS And Cramping
      7. Fish Tacos
      Cook a chopped red onion in olive oil for a minute or two. When it’s soft, add a big pinch of ground cumin or coriander and some salt and pepper. Keeping the heat relatively high, add about 450g of fish fillets (white fish works well here; you can also try crab or prawns) and stir to break them into chunks, cooking until they’re just opaque. Remove from the heat, squeeze lime juice over the mixture and scrape up any browned bits from the bottom of the pan. Warm corn tortillas and fill with the fish mixture. Top with shredded cabbage, chopped tomato, a splash of hot sauce (red Tabasco is good) and a dollop of sour cream.
      8. Honey Eggplant
      Combine half a cup each of chopped parsley and breadcrumbs with three tablespoons of olive oil, two tablespoons of honey, a minced garlic clove and a pinch of salt. Cut one large or two medium eggplants crosswise into 2.5-centimetre slices and score the top of each slice.
      Put the slices in a dish and spread the breadcrumb mixture over the tops, pressing it into the slits. Partially cover with wax paper and microwave on high for about five minutes. Remove the paper and cook for another two or three minutes, until very soft. Sprinkle with lemon juice and serve with yoghurt on the side.
      9. Korean Braaied Beef
      Slice a fillet steak into two-centimetre pieces. Mix together a teaspoon of sesame oil, a tablespoon of brown sugar, three tablespoons of soy sauce, a tablespoon of a little honey mixed with warm water, two minced cloves of garlic and a pinch of dried chilli flakes. Brush the meat with the sauce and braai until it begins to crisp (about two minutes per side), basting frequently. Serve the beef sprinkled with toasted sesame seeds and chopped spring onions.
      READ MORE: Here’s How To Make The Viral TikTok Green Goddess Salad
      10. Spicy Braaied Pork with Peach Marmalade
      Combine a quarter cup of peach or apricot preserve with some minced garlic, a tablespoon of olive oil, a tablespoon of soy sauce, half a teaspoon of mustard powder, a pinch of cayenne pepper and salt. Coat thin, boneless pork chops with the marmalade and place on the braai, taking care not to let the marmalade burn. Slice fresh peaches or apricots in half and remove the pits; sprinkle with salt and cook flesh-side down until they start to brown and just soften. Serve the fruit with the pork. More

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      You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce

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      These summer rolls are a great way to slip some fresh veggies into the mix! We’ve swapped out rice paper rolls for baby spinach leaves – more nutrients – and the pickle gives this dish a zingy, juicy crunch. These summer rolls are low-carb, healthy, low-kilojoule and pack a flavour punch. You’ll be having thirds and fourths before you know it.
      Here’s how to make leafy summer rolls with an Asian-style dipping sauce…
      Asian summer rolls
      Ingredients 
      – 12 large baby spinach leaves– 2 baby/Mediterranean cucumbers, julienned– Crispy onion sprinkle– Beetroot microgreens– 12 long chives, blanched
      For the pickle
      – ½ cup lime juice– 2 tsp sugar– 2 medium-sized carrots, julienned– 2 thumb-sized pieces of ginger, julienned– 2 long green chillies, seeded and julienned
      READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee
      For the dipping sauce
      – 2 tbsp soy sauce– 1 tbsp balsamic vinegar– 3 tbsp water– 1 tsp red spring onions, sliced
      Summer Rolls With Sauce: Method
      1/ Make the pickle by mixing the lime juice and sugar in a bowl, then add the carrot, ginger and chillies and toss well. Leave for 10 minutes.2/ Mix together all ingredients for dipping sauce and set aside.3/ Place some of the carrot pickle on a spinach leaf, add some cucumber, a little of the onion sprinkle and one or two micro greens. Roll up and tie with a blanched chive.
      SERVES 12. Per 71g serving or bundle: 85kJ, 0g fat (0g sat), 5g carbs, 210mg sodium, 1g fibre, 1g protein
      READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists
      Cook’s note
      These need to be made fresh just before serving. If you can’t be bothered with the finicky task of wrapping and tying each roll, spoon the filling into individual baby gem lettuce leaves and serve the dipping sauce with a spoon, so guests can spoon it over the filling just before eating. More

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      3 Smashing Pumpkin Recipes That Go Beyond Halloween

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      Just because we don’t really celebrate Halloween doesn’t mean we can’t reap the benefits of healthy pumpkins! These pumpkin recipes will bewitch you with their perfect flavour pairings and warmth.
      Pumpkin Risotto With Crispy Sage
      Prep Time: 10 minutesCooking Time: 35 minutesIngredients– 5 cups low-sodium chicken broth– 1/4 cup olive oil– 8 sage leaves, plus 2 tsp minced fresh sage– 1/2 cup finely chopped shallots– 1 cup arborio rice– 1 cup sliced shiitake mushroom caps– 1/2 cup dry white wine– 3/4 cup canned pure pumpkin puree or pumpkin cooked and blended into puree– 3/4 cup plus 4 tsp shredded Parmesan– 1/2 tsp salt– 1/4 tsp freshly ground pepperMethodHeat broth in a saucepan until boiling, then keep at a simmer on the stove top.Heat olive oil in a saute pan until hot but not smoking. Add sage leaves and fry until crispy, 10 to 15 seconds. Transfer to a paper towel-lined plate.Transfer 1 tablespoon of the sage oil to a saucepan and discard the rest of the oil. Heat oil over medium-high heat. Add shallots and cook, stirring, until translucent but not browned, 5 to 6 minutes.Add rice and cook, stirring, until rice is glistening and coated with oil, 2 minutes. Add mushrooms and wine; cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes.Add 1 cup broth and cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes. Continue to add broth 1/2 cup at a time, stirring, until liquid is evaporated after each addition and until rice swells but is still al dente, 17 to 18 minutes.Add pumpkin puree, 3/4 cup cheese, salt, and pepper; cook, stirring, until incorporated, 1 to 2 minutes.Divide risotto among 4 bowls and garnish each with 2 fried sage leaves and 1 teaspoon cheese.Makes 4 Servings: Per serving: 1008 kJ, 7 g fat (2 g sat), 34g carbs, 680mg sodium, 3g fibre, 9g protein.
      READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’
      Roasted Pumpkin And Pomegranate Salad
      Prep Time: 15 minutesCooking Time: 30 minutesIngredients– 3 cups pumpkin, cut into cubes– 2 tsp extra-virgin olive oil– 1/4 tsp salt– 1/4 tsp pepper– 6 cups mixed winter salad greens– 1/2 cup pomegranate seeds– 8 tsp lightly toasted pumpkin seeds– 1/4 cup crumbled goat cheeseVinaigrette (makes 1/2 cup)– 3 Tbsp pure pumpkin-seed oil (available in health-food stores and specialty markets)– 2 Tbsp champagne vinegar– 3 Tbsp orange juice– 1 tsp Dijon mustard– 1 small chopped shallot (1 Tbsp)– 1 tsp honey– 1/4 tsp salt– 1/4 tsp pepperMethodPreheat oven to 200 degrees. Toss pumpkin with olive oil, salt, and pepper and arrange in one layer on a lipped baking sheet. Roast until pumpkin is tender-firm and edges are caramelised, about 30 minutes.Remove from oven and let cool completely. Combine all vinaigrette ingredients in a small jar with a tight-fitting lid and shake until dressing emulsifies and has a creamy appearance.Divide the greens evenly among 4 salad plates. Scatter 1/2 cup roasted pumpkin, 1 tablespoon pomegranate seeds, 2 teaspoons pumpkin seeds, and 1 tablespoon goat cheese on top of each plate of greens.Drizzle with 2 tablespoons vinaigrette.Makes 4 Servings: Per serving: 1260 kJ, 21g fat (7 g sat), 23g carbs, 410mg sodium, 4g fibre, 9g protein
      READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee
      Creamy Pumpkin-Peanut Soup
      Prep Time: 10 minutesCooking Time: 20 minutesIngredients– 2 tsp vegetable oil– 1 small onion, chopped (1 1/4 cups)– 3 cloves garlic, smashed– 1/4 tsp ground turmeric– 1/2 tsp paprika– 1/2 tsp chilli pepper flakes– Pumpkin puree– 1 1/2 cups low-sodium chicken or vegetable broth– 1 jar roasted red peppers, drained, 1 tablespoon chopped and reserved for garnish– 1/3 cup smooth reduced-fat natural peanut butter– 1 tsp sugar– 1/2 tsp salt– 1/4 tsp freshly ground black pepper– 1 Tbsp fresh lemon juice– 1/4 cup reduced-fat sour cream– 2 Tbsp chopped roasted peanuts– 2 Tbsp chopped spring onionsMethodHeat oil in a saucepan over medium-high heat. Add onion and cook, stirring, until golden, about 10 minutes. Add garlic and cook an additional 2 minutes. Add turmeric, paprika, and chilli flakes; stir.Add pumpkin puree, broth, peppers, and peanut butter; whisk to incorporate and bring to a boil.Reduce heat, simmer for 5 minutes, then stir in sugar, salt, pepper, and lemon juice.Transfer to a blender or food processor and puree until smooth. Divide among 4 bowls and garnish with sour cream, peanuts, reserved chopped peppers, and green onions.Makes 4 Servings: Per serving: 1134 kJ, 18g fat (4g sat), 22g carbs, 450mg sodium, 4g fibre, 10g protein.
      READ MORE: These Banana Muffins Actually Alleviate PMS And Cramping More

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      These Banana Muffins Actually Alleviate PMS And Cramping

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      Banana muffins: not totally at the top of the list of items you’re grasping for when you’re in the throes of PMS. But, while chocolate is your bestie, try pairing it with this recipe.
      Here’s why: Bananas provide cramp-busting potassium and vitamin B6, a hormone regulator that may help reduce water retention, depression, and other PMS symptoms. And buy yoghurt that delivers calcium and vitamin D: the dynamic duo has been shown to slash PMS symptoms by up to 40 percent. Add magnesium-rich walnuts to the mix – the mineral, which may reduce irritability and stabilise blood sugar, can help you control PMS-fueled “I want to devour everything” urges.
      READ MORE: 4 Delicious Desk Lunches That Don’t Involve Bread
      Banana, Yoghurt And Walnut Muffins
      Prep: 10 min Cook: 22 min
      Ingredients1 1/4 cups oatmeal1/2 cup rice flour1/4 cup ground flaxseed1 tsp baking powder1 tsp bicarbonate of soda2 eggs, beaten1/4 cup plain yogurt3 medium ripe bananas, mashed1/2 cup honey1/3 cup grapeseed oil1/4 cup walnut pieces
      READ MORE: 6 Milk Alternatives You Should Consider If Dairy Is No Longer Your Friend
      Method1. Preheat oven to 190°C.2. In a large bowl, whisk together oatmeal, flour, flaxseed, baking powder and bicarbonate of soda.3. In a separate bowl, combine the eggs, yoghurt, bananas, honey and oil. Add flour mixture and fold in the walnuts.4. 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.
      Makes 12. Per 83g muffin: 921kJ, 10g fat (1g sat), 160mg sodium, 31g carbs, 3g fibre, 16g sugars, 4g protein
      Here are 5 easy detox dinners that taste exactly like comfort food. Plus: 6 wintry oat recipes that’ll kick-start your day. More

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      All The Things To Braai This Public Holiday If You’re Vegan

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      Vegan braai ideas: a concept so wild that your meat-eating friend, who’s hosting the shindig, is already shvitzing thinking about it. And with all the public holidays on the SA calendar, a braai is going to be hard to skip.
      Never fear: braaiing as a vegan just takes a bit of lateral thinking. Sure, you aren’t hankering after a smokey lamb chop, but you could definitely murder a crispy potato, some mielies, a plant-based burger or two and some smokey baba ganoush.
      Here are a few vegan braai ideas for your next foray:
      Burger With All The Trimmings
      For the burger:
      1 Fry Family Food Co Chicken-Style burger
      2 slices tomato
      2 slices gherkin (sliced lengthways)
      A few rings of red onion
      2 lettuce leaves
      1 burger roll (sesame rolls are amazing here)
      For the spicy mayo:
      1 tsp B-Well Canola mayo (it’s vegan)
      1 tsp Sriracha
      1 tsp tomato sauce
      1 tbsp finely grated onion
      Salt and freshly ground pepper

      READ MORE: 11 Things You Didn’t Know Were Totally Vegan
      Method
      1/ Place the burger patty onto the fire over a medium heat. Let it cook for a few minutes each side until the crumbing is crispy and the patty is heated through.
      2/ In the meantime, prep the burger bun. To make the spicy mayo, mix the ingredients together and season with salt and pepper to taste. Spread the sauce onto the inside top and bottom of the bun, then place the lettuce and cooked burger patty onto the bottom of the bun.
      3/ Layer the remaining ingredients and finish with a small sprinkling of salt and pepper.
      Note: you can replace the burger patty with a giant mushroom. Just cook on the braai wrapped in tinfoil with a glug of olive oil, salt and pepper and a sprinkling of thyme (or your favourite herb).
      READ MORE: “I Turned Vegan And Was Finally Able To Lose Weight”
      The Ultimate Potato Salad
      6 potatoes
      Finely chopped red onion
      8 gherkins, finely chopped
      Vegan mayo
      Salt and freshly ground black pepper
      Method
      1/ Boil the potatoes in salted water until a skewer pierces the flesh easily, but the potato still has a bit of give (you don’t want the salad to be mush).
      2/ Once cooked, remove from the pot and allow to cool completely (chopping and mixing the potato with the rest of the ingredients while hot will turn it to mush). Once cool, chop into decent-sized chunks.
      3/ Place the potato in a bowl and add the onion, gherkin and enough mayonnaise to cover the potato pieces. Mix together well, being careful not to smash the potato pieces too much, and season to taste.
      Braai-style Baba Ganoush
      2 large eggplants
      3 cloves garlic
      Olive oil
      2 tbsp tahini (get the good stuff at Faithful To Nature)
      Juice of 1 lemon
      Salt and freshly ground black pepper
      Method
      1/ Place the eggplants directly onto the braai grid, a bit to the side so they aren’t over the hottest coals. Let them cook, turning often, until they begin to collapse in on themselves. Meanwhile, wrap the garlic in some tin foil with a splash of olive oil and place on the grill. Let them cook for 10 to 15 minutes or until soft and sweet.
      2/ Once the eggplants have cooled down enough to handle, cut them in half lengthways and scoop out the flesh into a bowl.
      3/ Add the garlic cloves, a good glug of olive oil and the rest of the ingredients before seasoning. Adjust the seasoning to taste, adding more lemon juice, olive oil and tahini if you prefer.
      4/ Using a hand-blender, blitz the mixture to your desired consistency (if you like chunks of eggplant, only do a few blitzes. If you prefer it smooth and creamy, give it a good go with the blender).
      5/ Pour into a serving dish and serve with crudités and slices of fresh bread.
      READ MORE: 3 Common Mistakes Newbie Vegans Make That Lead To Weight Gain
      Wanita’s Braaied Hummus
      Deputy editor Wanita made this hummus for the office and it was an instant hit. The braai flavour adds an amazing dimension to this classic dip.
      1 can chickpeasPaprika1 tsp crushed garlicOlive oilLemon juice
      Method1/ Make a braai.
      2/ When the coals are ready, drain the chickpeas, keeping the aquafaba aside, and pour them into a veggie braai pan, basted with olive oil.
      3/ Liberally sprinkle paprika over the chickpeas, shake the pan once, then sprinkle on some more so the chickpeas are coated on all sides.
      4/ Add some wood chips or shavings to the coals to produce smoke and braai the chickpeas until they become darker and start smelling like bacon (about 5 to 10 minutes). You’ll need to shake the pan every now and then so they don’t burn.
      5/ Once cooked, remove from the heat, pour into a deep container and blitz together with the garlic, a dash of olive oil, four squeezes lemon juice and a little aquafaba until it reaches your desired consistency. Season with salt and pepper to taste.
      6/ Serve with crudités, veggie chips and slices of fresh bread.
      Braaied Potatoes
      An oldie, but it’s definitely a goodie – and a great side with nearly anything.
      Potatoes
      Method
      1/ Wrap the potatoes in tinfoil and place in the coals of your braai. Cook until crispy and cooked through.
      2/ That’s it.
      READ MORE: 8 Vegan Food Swaps That Are Total Game-Changers

      Grilled Falafel Pita Breads
      4 Fry’s Family Food Co falafels
      1 pita bread
      2 tbsp hummus
      Grated carrot
      Cucumber slices
      Tomato slices
      Thinly sliced red onion
      2 tbsp tahini (get the good stuff at Faithful To Nature)
      Salt and freshly ground black pepper
      Method
      1/ Place the falafels onto the braai over coals that aren’t too hot. Let them cook, turning occasionally, until heated through and crispy. Remove and set aside.
      2/ Meanwhile, place the pita bread onto the braai over coals that aren’t too hot. Cook a few minutes each side until lightly crispy – watch them carefully in case they begin to burn. Remove from the braai and cut in half lengthways.
      3/ To assemble, spread the hummus inside of the pita halves. Next, layer the carrot, cucumber, tomato and onion along one side of the pita (so you have space for the falafels and get a bit of everything with each bite). Place the falafels inside the pita.
      4/ Finish with a generous drizzle of tahini over the top and a sprinkling of salt and freshly ground black pepper. More