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    These Banana Protein Pancakes Will Keep You Going All Day

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

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

    Banana Protein Flapjacks

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

    Course Breakfast

    Servings 3 servingsCalories 496 kcal

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

    Keyword flapjacks, Pancakes

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

    More Breakfast Recipes: More

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    Impress Your S.O. With This 3-Course Valentine’s Day Menu

    Cupid’s arrow might be flying fast this Valentine’s Day, but your dinner plans don’t have to! Forget scrambling for reservations and ditch the takeout scene. Krazy Kiwi Kookbox has whipped up a three-course menu that’s as cute and playful as your first date night (remember those?). Think romantic, schmaltzy and oh-so-gooey deliciousness, all prepped with fresh, seasonal ingredients and a whole lot of love.

    So grab your S.O., pop open some bubbly and get ready to dig into a meal that’ll leave you feeling lovey-dovey. Now, who needs reservations when you have a Valentine’s Day menu this adorable?

    What is Krazy Kiwi Kookbox? Kookbox, have crafted meal kits that are a breeze to follow, so you can effortlessly whip up tasty dishes right in the comfort of your own kitchen. Explore their wide variety of recipes, featuring options for families, plant-based enthusiasts, keto followers and those focused on health and fitness.

    These blue cheese stuffed figs starters are love at first bite. Literally!

    Blue Cheese Stuffed Figs

    Krazy Kiwi Kookbox

    Blue cheese stuffed figs, crispy bacon and topped with a honey balsamic vinaigrette.

    Course Starter

    Servings 2 people

    4 Figs125g Blue cheese100g Bacon bitsPillow pack of Rocket-based salad mix4 tbsp Olive oil2 tbsp Balsamic vinegar2 tbsp Honey
    Preheat the oven to 180C.Place the olive oil, balsamic vinegar, and honey in a small, lidded container and shake to combine. Set aside.Using a sharp knife, cut a cross into the top of each fig, being careful not to cut all the way through, then gently squeeze the bottom of each fig to open the fruit.Divide the blue cheese among the figs, stuffing the pieces into the top of the figs.Place the prepared figs on a baking sheet and place in the oven for 5 minutes or until the cheese has melted.While the figs bake, fry the bacon bits in a small pan until crispy. Set it aside.To serve, divide the salad among the serving plates.Place 2 roasted figs per plate.Drizzle the honey balsamic dressing over the figs and the rocket and follow with a sprinkle of crispy bacon.

    READ MORE: 12 Energising Valentine’s Date Night Ideas For You And Boo

    The Main Attraction

    Let’s just say there will be no leftovers for tomorrow’s lunch box. Sorry love!

    Sirloin with a Prawn Cajun Cream Sauce

    Krazy Kiwi Kookbox

    Sirloin with a Prawn Cajun Cream Sauce, Roasted Potato Wedges and a Green Bean Salad

    Course Main Course

    Servings 2 people

    500g Sirloin from your local butcher1 tbsp Cajun spice4 tbsp Butter200g Deshelled prawns¼ cup Chicken stock1 tbsp Dijon mustard1 tsp Lemon juice1 tbsp Grated parmesan cheese5g Flat-leaf parsley⅓ cup Cream2 Large potatoes100g Fine Green beans50g undried tomatoes in oil100g Bocconcini
    Preheat the oven to 180C.Remove the parsley leaves from the stalks and chop the leaves finely. Keep the stalks.Season the sirloin with salt and pepper.Top the beans, but do not tail.Tear or cut the bocconcini into smaller pieces.Snip the sun-dried tomatoes into strips.Cut the potatoes into wedges. Do not peel the potatoes.Boil the potatoes wedges for 10 minutes. Do not cook them longer, as they will go mushy.Line a baking sheet with baking paper. Place potato wedges on a baking sheet, season with salt and pepper, and drizzle with olive oil. Place in a pre-heated oven for 30 minutes, or until brown and slightly crisp.Once the potatoes are in the oven, bring a pot of salted water to the boil for the beans.Blanch the green beans by immersing them in salted, boiling water for 2 minutes.Take the beans out of the water and drain well.Lightly toss the hot beans with the sun-dried tomato strips and the oil of the tomatoes. Season with salt and pepper and allow to cool.Once cooled gently mix through the bocconcini and set aside the salad.Once the potatoes have been baking for 10 minutes start with the sirloin.Heat a tablespoon of olive oil in a large pan over medium-high heat.Add the sirloin and sear until lightly browned on both sides and cooked to the desired level.Set aside the sirloin and allow it to rest while you prepare the sauce. Add the butter to the pan you used for the steak and let the butter melt before adding the prawns and cooking until just pink on both sides, about 1-2 minutes per side.Place the prawns in a small bowl and add the lemon juice and the chopped parsley to the bowl.Into the same pad add the garlic and cook until fragrant.Add the stock and deglaze the pan by scraping up any brown bits from the bottom with a wooden spoon as the stock sizzles.Add the cream, Dijon mustard, and Cajun spice, bring to a boil, and let it simmer for a minute.Add the parmesan cheese and let it melt into the sauce.Serve the steak topped with the creamy sauce and prawns. Crispy potatoes and crunchy salad on the side.

    Keyword beef, prawns

    READ MORE: These Valentine’s Day Quotes Will Help You Express All Your Lovey-Dovey Feelings

    Valentine’s Day Kisses

    Indulge in these delightful chocolaty bites adorned with fresh, juicy berries – the ultimate sweet finale to your romantic rendezvous.

    Chocolate Dessert Cups

    Krazy Kiwi Kookbox

    Chocolate Dessert Cups Served with Chantilly Cream and Berries

    Course Dessert

    Servings 2 people

    100g Quality cooking chocolate250ml Quality Chocolate mousse from your local supermarket125g Mixed Berries100ml Whipping cream2ml Vanilla extract1 tbsp Castor sugarA Pinch of Cinnamon
    Melt the chocolate in a double boiler until runny.Pour a thin layer into two muffin cups, make sure to get into up the sides of the cups as well. Place in the freezer for 15-20 minutes or until the chocolate is still. (A tip is to chill the muffin cups beforehand, so the chocolate sets fast)Whip the cream until soft peaks and gradually add the sugar and vanilla extract.Gently slide the chocolate cups out of the muffin cups, fill them with chocolate mousse, and top with Chantilly cream, berries, and a pinch of cinnamon.You can save a bit of chocolate and make shavings with a vegetable peeler to use as a topping for your dessert.

    For more information about Krazy Kiwi Kookbox and recipe ideas, please visit More

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    6 Healthy Homemade Pizza Recipes To Take Your Slice To The Next Level

    If you auto-dial your local pizza place once a week, you’re not alone: according to a Euromonitor International Consumer Foodservice report a few years back, pizza is South Africa’s best-loved takeaway/home delivery fast food, with double the sales figures of any other takeaway. The problem: our fave fast food is loaded with fat and sodium.

    But don’t forgo this tasty and convenient meal option altogether. “The right toppings can transform this fattening grease bomb into a healthy meal,” says dietician Keri Gans, author of The Small Change Diet.

    “When making a pizza, use plenty of tomato-based sauce (you can add chilli, basil or chives for more flavour) and veggies,” suggests WH weight-loss advisor Elienne Horwitz. “Then lightly sprinkle mozzarella or feta over it.” Top a shop-bought wholewheat crust or cheeseless build-your-own takeaway with one of these waist-cinching combos

    Parma ham and goat’s cheese pizza

    Hold the sausage. “Parma ham is much leaner and provides the same meaty satisfaction without all the kilojoules or grease,” says Gans. Trade mozzarella for goat’s cheese or feta and you’ll get a mouthful of creamy goodness and 11 percent fewer kilojoules.

    Make It

    Layer one slice ready-made pizza base with half a cup diced tomato and half a cup chopped rocket. Top with 14g thinly sliced Parma ham. Sprinkle with one tablespoon crumbled goat’s cheese or feta and a pinch of freshly ground black pepper. Drizzle with one teaspoon extra virgin olive oil and bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 254kJ, 26g fat (5g sat), 700mg sodium, 30g carbs, 15g fibre, 13g protein

    Ricotta-pear pizza

    If you like your slice on the sweet side, there’s another option besides Hawaiian-style (that’s pineapple and ham for the uninitiated). Try some non-fat ricotta sweetened with orange marmalade, a touch of honey and slices of fibre-filled pear for a healthy meal that tastes like it could be dessert.

    Make It

    Spread two teaspoons orange marmalade over one slice ready-made pizza base. Top with a quarter cup non-fat ricotta and spread well to cover. Top with a third of a thinly sliced Bosc pear. Drizzle with one teaspoon honey and bake in a 190°C oven for five to seven minutes, or until warmed through.

    Per slice: 1 254kJ, 5g fat (1g sat), 310mg sodium, 54g carbs, 6g fibre, 10g protein

    READ MORE: Umm, These Vegan Pizzas Might Even Taste Better Than The Real Thing

    Greek pizza

    “Feta on pizza is a really smart choice,” says Gans. “You only need a little to get a lot of flavour, which results in a huge kilojoule saving.” Then there’s a generous serving of veggies, including roasted red peppers and rosa tomatoes, which dish up more than 40 percent of your daily vitamin C.

    Make It

    Top one slice ready-made pizza base with two tablespoons drained roasted red peppers, five halved rosa tomatoes, five halved pitted kalamata olives and one teaspoon feta-cheese crumbles. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 090kJ, 12g fat (3g sat), 710mg sodium, 32g carbs, 6g fibre, 8g protein

    Image by Freepik

    Barbecue chicken pizza

    You don’t have to weigh down your slice with chorizo or extra cheese to score a hearty serving of satiating protein. A reduced-fat hard cheese such as Slimmer’s Choice Cheddar, Gouda or mozzarella (around 13 percent less fat than regular cheese) and skinless white meat chicken with a coating of tangy barbecue sauce keeps you satisfied – so you won’t be tempted to polish off the rest of the pizza by yourself.

    Make It

    Toss a third of a cup cubed grilled chicken breasts and two tablespoons diced red onion with one tablespoon barbecue sauce. Spread evenly over one slice ready-made pizza base. Sprinkle with one teaspoon grated reduced-fat cheese. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 212kJ, 9g fat (2g sat), 500mg sodium, 32g carbs, 4g fibre, 22g protein

    READ MORE: Exactly How To Make The Perfect Pizza On The Braai

    Cheesy fennel and courgette pizza

    Fennel is one of the ingredients that give Italian sausage its distinctive taste. Sprinkle it, fresh or dried, onto your pizza and you’ll get the flavour you crave minus all that unwanted fat and bloat-inducing sodium.

    Make It

    Sauté half a cup diced fennel, three-quarters of a cup grated courgette and a pinch of chilli flakes with one teaspoon olive oil in a small pot over medium heat for five minutes, or until fennel softens. Spread over one slice ready-made pizza base. Sprinkle with two tablespoons reduced-fat grated mozzarella cheese melts. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 090kJ, 12g fat (3g sat), 370mg sodium, 32g carbs, 6g fibre, 11g protein

    Spinach salad pizza

    You could order a side salad with your pizza – or you can just pile your greens on top instead. This combo features crumbled goat’s cheese, which adds a big kick of robust flavour for a fraction of the fat you’d get from a standard mozzarella-loaded piece. And best of all, there’s zero cooking required.

    Make It

    Toss one cup baby spinach with half a cup sliced red grapes, one teaspoon pine nuts, one tablespoon crumbled goat’s cheese and one tablespoon light balsamic vinaigrette. Top one slice ready-made pizza base with the salad.

    Per slice: 1 200kJ, 10g fat (3g sat), 590g sodium, 45g carbs, 6g fibre, 8g protein

    Pro Tips

    Next time you eat out, try one of these kilojoule-shaving tricks, courtesy of WH weight-loss expert Elienne Horwitz

    Ask for your pizza to be made with half the usual amount of cheese – or even better, order a cheeseless pizza and top with a cheese that contains less fat, like feta.

    Opt for a thin crust over the regular kind – this simple trick can reduce your carbs from two servings per slice to one.

    Order a cheeseless pizza and sprinkle your slice with one tablespoon of grated Parmesan cheese.

    Shrink your portion by sharing a pizza with a friend and ordering a side salad to bulk up the meal – eat the salad first so it fills you before you tuck into the pizza.

    Bulk up your toppings with veggies like broccoli, asparagus, artichoke, cauliflower, spinach, peppers, tomatoes, sun-dried tomatoes, aubergine, mushrooms and onions as they contain micronutrients and will fill you up. More

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    11 Avo Toast Recipes That’ll Fill You Up For Less Than 350 Calories

    Is there anything more satisfying than avocado toast? These 11 variations—crafted by the Rodale Test Kitchen—will tantalise your tastebuds while packing in plenty of nutrients (avocados are a great source of healthy monounsaturated fats). Whether you’re craving something salty or sweet, there’s an option that’ll please every palate.

    1. Cucumber-Dill

    Top a slice of multigrain grain toast with 1/4 of an avocado, sliced, 1/4 cup cucumber slices and 1 Tbsp fresh chopped dill. Serves 1.

    Nutrition information (per serving): 257 calories, 5g protein, 21g carbs, 7g fibre, 4g sugar, 12g fat, 1.5g sat fat, 156mg sodium

    2. Elvis

    Spread 1/4 of an avocado on top of a slice of multigrain toast, top with 1/4 cup sliced banana and 1 Tbsp crushed peanuts. Serves 1.

    Nutrition Information (per serving): 257 calories, 8g protein, 30g carbs, 8g fibre, 7g sugar, 14g fat, 2g sat fat, 154mg sodium

    3. Strawberry-Mint

    Spread 1/4 of an avocado on top of a slice of multigrain toast, then top with 2 sliced strawberries and a few thinly sliced mint leaves. Serves 1.

    Nutrition Information (per serving): 170 calories, 5g protein, 21g carbs, 7g fibre, 3g sugar, 9g fat, 1g sat fat, 154mg sodium

    READ MORE: You Can Whip Up These High-Protein Bagels For Half The Calories Fast

    4. Everything Bagel

    Slather a piece of multigrain toast with 2 Tbsp cream cheese, then top with 1/4 cup cubed avocado and sprinkle with 1/2 tsp each poppy seeds and toasted sesame seeds. Serves 1.

    Nutrition Information (per serving): 287 calories, 7g protein, 21g carbs, 7g fibre, 3g sugar, 21g fat, 7g sat fat, 247mg sodium

    5. Lox & Eggs

    Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 1 sliced hard-boiled egg and 28g flaked smoked salmon. Serves 1.

    Nutrition Information (per serving): 334 calories kilojoules, 29g protein, 19g carbs, 5g fibre, 3g sugar, 17g fat, 3.5g sat fat, 239mg sodium

    6. Nicoise Salad

    Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 1/2 a can of drained tuna in water, flaked. Sprinkle with 1 tsp drained capers and the juice from 1/4 lemon. Serves 1.

    Nutrition Information (per serving): 223 calories, 18g protein, 19g carbs, 5g fibre, 2g sugar,9 g fat, 1g sat fat, 446mg sodium

    READ MORE: These Flax Energy Bites Will Keep You Fuelled Until Your Next Meal

    7. Bruschetta

    Top 1 slice multigrain toast with 1/4 cup diced tomato, 1 Tbsp diced red onion and 1/4 avocado, diced. Drizzle with 2 tsp balsamic vinegar. Serves 1.

    Nutrition Information (per serving): 168 calories, 5g protein, 22g carbs, 6g fibre, 5g sugar, 7g fat, 0.5g sat fat, 158mg sodium

    8. Pomegranate-Almond

    Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 1 Tbsp sliced toasted almonds and 1 Tbsp pomegranate seeds. Serves 1.

    Nutrition Information (per serving): 189 calories, 6g protein, 21g carbs, 6g fibre, 4g sugar, 10g fat, 1g sat fat, 153mg sodium

    9. Goat Cheese-Pecan

    Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 14g crumbled goat cheese and 1 Tbsp chopped toasted pecans. Serves 1.

    Nutrition Information (per serving): 231 calories, 8g protein, 19g carbs, 6g fibre, 3g sugar, 15g fat, 3g sat fat, 205mg sodium

    READ MORE: You Won’t Even Miss The Chicken In This Chickpea Salad Sandwich

    10. Apple Crisp

    Shingle slices from 1/4 red apple and 1/4 avocado over 1 slice multigrain toast. Drizzle with 2 tsp honey and sprinkle with pinch of cinnamon. Serves 1.

    Nutrition Information (per serving): 213 calories, 5g protein, 36g carbs, 6g fibre, 18g sugar, 7g fat, 0.5g sat fat, 154mg sodium

    11. Breakfast “Sandwich”

    Top a slice of multigrain toast with 1/4 of an avocado, sliced. Add a slice of bacon and a fried egg. Drizzle with 1 tsp of sriracha (or more to taste). Serves 1.

    Nutrition Information (per serving): 292 calories, 17g protein, 21g carbs, 6g fibre, 4g sugar, 16g fat, 3.5g sat fat, 582mg sodium

    READ MORE: Avocado Is One Of The Most Versatile Fruits You Can Cook With

    This article was originally published on More

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    You Can Whip Up These High-Protein Bagels For Half The Calories Fast

    Picture this: it’s Wednesday, you’re in the throes of a work deadline and the clock hits 13:45. You haven’t eaten and your stomach hates you. You need to grab something nourishing, fast. Enter: these high-protein bagels, saviour of the stomach; goodness in a bite.

    These high-protein bagels pack a punch

    These high-protein bagels come from the mind of none other than WH Cover Star Angelique Daubermann. “You know I had to make my favourite food (bagels) with my other favourite food (cottage cheese),” Daubermann explains. “I love these for many reasons, but especially because most bagels you’ll find on the shelf are pushing 300 calories for those big bad boys! Now you can have a cute (lower cal) and higher protein bun with a hole in it for only 160 calories AND 11g of protein! This means more calories for your fave fillings!”

    For even more protein, this muscle-building sandwich features cottage cheese and an egg. Micronutrients are always key, so load up on the veg when compiling this high-protein bagel and you’ve got yourself a star meal.

    READ MORE: These Flax Energy Bites Will Keep You Fuelled Until Your Next Meal

    The Lean Girl’s High-Protein Bagels

    Whip these up in a flash and snack on something wholesome and protein-rich.

    Prep Time 15 minutes minsCook Time 20 minutes mins

    Course Breakfast, LunchCuisine American

    Calories 161 kcal

    120 g Flour (cake or oat)250 g Fat-free smooth cottage cheese1 tsp Salt1 tsp Baking powder1 tsp Garlic & herb spice1 Egg, for egg washEverything Bagel seasoning to garnish
    Combine your dry ingredients.Add the cottage cheese and spoon the mixture together to form a dough.Once dough is formed, divide into four sections.Roll out the four sections into circles, making a hole in each one to create the bagel.Bake the bagels in the oven for 15 minutes.Fry up an egg and add it to the bagel with avocado, cottage cheese and baby spinach.

    Keyword air fryer, bagels, egg muffin, high-protein

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

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    These Flax Energy Bites Will Keep You Fuelled Until Your Next Meal

    Looking for a delightful and nutritious snack that’s a breeze to whip up? Enter these flax energy bites! In just 30 minutes, you can create a batch that will keep you fuelled throughout the week. What’s even better? Pop them in the freezer and they’ll stay fresh for up to a month. Packed with the goodness of flax meal, a rich source of omega-3 fatty acids and dietary fibre, these little energy boosters are as healthy as they are tasty.

    READ MORE: These Are The 20 Best Healthy Snacks For Weight Loss

    Per serving: About 97 cal, 7 g fat (1.5 g sat), 0 mg chol, 45 mg sodium, 8 g carb, 2 g fibre, 5 g sugar (2 g added sugar), 3 g pro

    Let’s Bake These Tasty Energy Bites:

    Flax Energy Bites

    They’re easy to make and will feed you all week.

    Total Time 30 minutes mins

    Servings 30 servingsCalories 97 kcal

    1 Food processor
    ⅔ cup roasted unsalted almonds6 pitted Medjool dates½ cup flax meal3 tbsp rolled oats⅔ cup smooth natural almond butter, stirred well1⅓ tsp honey1 tsp pure vanilla extract ½ tsp kosher salt¾ about 3/4 cup bittersweet chocolate, finely chopped 
    Heat oven to 190°C. Spread almonds on small rimmed baking sheet and roast until fragrant, 10 to 12 min.; let cool 10 min. In food processor, pulse dates to chop. Pulse with almonds, flax meal and oats to finely chop nuts. Pulse in almond butter, honey, vanilla and salt until dough starts to form. Pulse in 1 Tbsp water (adding more water 1 tsp at a time if needed) until dough holds together when squeezed. Transfer to large bowl and fold in chocolate. Roll into 2.5cm balls and place on parchment-lined baking sheet. Refrigerate, covered, 30 min. Refrigerate in airtight container up to 1 week or freeze up to 1 month.

    READ MORE: These Pistachio Energy Balls Are The Perfect Snack

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

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    The 2 Best Office Lunches You Can Prepare Ahead Of Time

    Working towards financial year-end deadlines and lacking lunch inspiration? Try these three delicious, nutritious, easy-to-pack meals.

    Bowl Them Over

    If you’d rather eat takeaways than brave the mystery splatters inside the shared office microwave, this hearty, best-served-cold bowl is your answer. Toss with dressing the night before and the flavours should achieve perfection just in time for your afternoon meal.

    Serves 1: Per serving: 1 504kJ, 7g fat (1g sat), 50g carbs, 490mg sodium, 3g fibre, 23g protein

    Asian-Style Salad Bowl

    Calories 359 kcal

    1 cup shredded Chinese cabbage1 tsp extra-virgin olive oil1 cup cooked rice noodles85g cooked chicken breast2 tsp low-sodium soy saucePinch chilli flakesToasted sesame seeds1 squeeze lime juice1 tbsp finely chopped spring onions
    Sauté cabbage in olive oil over medium heat for one minute and set aside.Top rice noodles with chicken. Add in the cabbage and the rest of the ingredients. Toss to combine and refrigerate overnight.

    Mepal Bento Lunch Box Large Nordic White

    Bento boxes are all the rage at the moment and what could be a cooler way to pack your new lunches than with this stylish choice from Mepal? Plus, if you’re snacking on a few extra fruits or eggs, just pop them into the separate containers.

    Glass container with bamboo lid & spoon

    These glass jars make for a fantastic storage fix for your Asian-inspired salad. Whether you’re in a hurry between meetings and opting for jar-eating convenience or taking a leisurely break, simply flip it into a bowl and indulge!

    Carb Free Lunch

    Collard greens, flat-leaf kale and chard all make for great carb-free tortillas. Remove their stiff backbones and they become pliable, while still holding up to travel (no tearing or sogginess). Add flavour by filling them with crumbly cheeses mixed with crisp vegetables and bright herbs.

    Serves 1: Per serving: 1 212kJ, 17g fat (6g sat), 14g carbs, 510mg sodium, 4g fibre, 21g protein

    Carb-Free Kale Wrap

    Servings 1Calories 289 kcal

    2 large kale leaves or collard green leaves4 tbsp hummus2 hard-boiled eggs, sliced2 tbsp grated carrots1 radish, finely sliced2 tbsp chopped roasted red peppers2 tsp finely chopped Italian parsley2 tsp crumbled feta
    With a paring knife, shave the thick spine from the two leaves, being careful not to cut into the leaves.Flip the leaves over and spread hummus on each “wrap”.Divide the rest of the ingredients among the two wraps, then fold them like burritos.

    Try these 3 high-protein breakfast recipes every active girl needs in her life. Plus: 20 of the best healthy snacks for weight loss. More

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    This Salmon Sandwich Is The Health-Boosting Desk Lunch You Need

    This salmon sandwich, which channels the Swedish way of eating, is here to boost your desk lunch – and your health. Fact: Sweden boasts low obesity and high life expectancy, which has a lot to do with lifestyle. They eat a lot of this type of salmon, a cured version called gravlax. And it’s got a ton of benefits: it’s rich in omega-3 fatty acids, protein and B vitamins and contains naturally healthy bacteria that fuel your immunity.

    Here’s a salmon sandwich to ensure you eat like a Swede and reap the benefits. Prepare all these, then layer on rye bread – or whichever loaf you fancy. You’ll be making the salmon, a cucumber salad and a mustard sauce. Layer them all on your loaf of choice and enjoy over and over again.

    Salmon Gravlax

    You’ll need to cure the salmon before placing it on your chosen bread. These easy steps take you there.

    Prep Time 2 days d

    Course Lunch, Main Course, Side DishCuisine French, Healthy, Sandwich

    Servings 8Calories 99 kcal

    400 g Norwegian salmon, deboned, skin on1 tbsp rock salt heaped1 tbsp sugar heaped0.5 lemon, zested0.5 tsp peppercorns white or black1 tbsp dill finely chopped
    Spread clingfilm on a work surface and place one piece of salmon on it, skin-side down.Spread the salt mixture (rest of the ingredients) on top and cover with the second piece of fish, skin-side up.Wrap tightly, place on a baking sheet, cover with foil and top with another baking sheet.Place tins on top to weigh it down and refrigerate for two days, turning every 12 hours. To serve, gently rinse off the salt mixture with water, pat the salmon dry with paper towel and slice it wafer thin. Arrange on thin slices of rye bread and top with cucumber salad.

    Keyword Easy Meals, fish, Salmon, Sandwich

    READ MORE: You Won’t Even Miss The Chicken In This Chickpea Salad Sandwich

    Cucumber salad

    Pair this delicious cucumber salad with your salmon on your ‘wich.

    Prep Time 15 minutes minsResting Time 30 minutes mins

    Course Appetizer, Salad, Side DishCuisine Healthy

    ½ English CucumberSalt2 tbsp White wine vinegar2 tbsp Water½ tsp sugarBlack pepper freshly ground1 tbsp dill finely chopped
    Slice the cucumber wafer-thin, spread out in a colander, sprinkle with salt and leave for 30 minutes.Rinse and drain.Add the remaining ingredients to the cucumber and toss well.

    Keyword cucumber salad

    READ MORE: 6 Health Benefits Of Kombucha You Should Know About, According To Dieticians

    Mustard Sauce

    This zingy mustard sauce complements the salty fish perfectly and you’ll want to use it in other dishes, too.

    Cook Time 20 minutes mins

    Course Side DishCuisine Healthy, Sandwich

    1 tbsp English mustard1 tbsp Lemon juice½ tsp White wine vinegar1 tbsp sugar¼ to ⅓ cup cream
    Add all the ingredients except the cream to the pot, heat over medium heat and stir to dissolve the sugar.Add the cream, bring to a simmer and cook until slightly reduced and thickened.

    Keyword mustard, sauce More