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      in diet and nutrition

      The Healthy & Crunchy Watercress Salad That’s Perfect For Summer Lunches

      by

      Looking for a new favourite healthy salad recipe for the summer? You’ve come to the right place. This watercress salad (with flavour-packed homemade dressing) is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds.

      READ MORE: Exactly How To Make A Healthy Pizza With 6 Delish Topping Variations

      The best part? It’s easily customisable. Don’t add the cheese if you are vegan or dairy-free. Alternatively, you can substitute with your favourite vegan cheese (Woolworths has a large range).

      Either way, you’ll use this healthy salad recipe time and time again, whether it’s for al fresco dinners with friends or when you’re meal prepping to help you reach those goals.

      READ MORE: This Tinned Tuna Nicoise Salad Is The Ultimate Quick Dinner Or Work Lunch

      Herby Watecress Salad with Crunchy Nuts & Seeds

      This watercress salad with flavour-packed homemade dressing is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds. Best part? It’s easily customisable. Don’t add the cheese if you are vegan or dairy-free.

      Prep Time 10 minutes mins

      Course SaladCuisine Healthy

      Servings 6 people

      2 Tbsp Flaked almonds2 Tbsp Pumpkin seeds2 Tbsp Sunflower seeds1 Tbsp Sesame seeds3 Handfuls Watercress1 Handful Coriander1 Handful Basil50 g Ricotta or chevin (optional)Salt and pepperFor The Dressing:1 tsp Mustard1 tsp HoneyJuice and zest of half a lemon2 Tbsp Extra-virgin olive oilPinch chilli flakes
      Toast the seeds in a large dry pan until you hear a popping noise and the sesame seeds and almond flakes turn slightly golden.Toss the leaves together in a large bowl. Next, add the seeds.Whisk the dressing ingredients together and pour into the bowl. Then toss the leaves to coat.Plate the dressed leaves and seeds on a large platter before dotting small pieces of cheese among the leaves. Season with salt and pepper and serve.

      Keyword Easy Meals, healthy, Healthy Recipes, vegetarian More

    • 150 Shares

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      These Raspberry And Yoghurt Tartlets Make The Tastiest & Cutest Summer Dessert

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      Looking for a delicious and fresh summer dessert? This easy raspberry tart recipe uses ingredients you probably have in your pantry.

      READ MORE: This Is The Best Coffee Ice Cream Recipe Ever… And It’s Healthy

      So take full advantage of the summer berry season by treating yourself and your guests to the tangy and slightly sweet goodness of our Raspberry and Yoghurt Tartlets!

      This is a perfect combo of creamy Greek yoghurt, fresh raspberries and zesty lemon. And if you have a vegan or dairy-free guest, you can easily replace the Greek yoghurt with dairy-free coconut yoghurt.

      READ MORE: 5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight

      Quick And Easy Raspberry Tart Recipe

      Raspberry and Yoghurt Tartlets

      Take full advantage of the summer berry season by treating yourself and your guests to the tangy and slightly sweet goodness of our Raspberry and Yoghurt Tartlets! This is a perfect summer dessert of creamy Greek yoghurt, fresh raspberries and zesty lemon. Yum!

      Prep Time 15 minutes mins

      Course DessertCuisine Healthy

      Servings 6 people

      1½-2 Cups Cashew nuts7 Medjool dates, pitted1 Pinch SaltBaking Spray1 Cup Double-thick Greek yoghurt/dairy-free coconut yoghurt1 tsp Vanilla extract or pinch vanilla seeds1 Tbsp Honey/agave syrup200 g RaspberriesFresh mint leavesSprinkle Powdered sugar
      Place 1.5 cups of cashew nuts and the dates in a food processor. Blitz until well-combined (add more cashews if needed, so the mixture is sticky, but workable).Spray six mini tartlet trays (or one large tart tray) with a baking spray. Then press the date and nut mixture into the tray(s) and place in the freezer for one hour.Mix the yoghurt, vanilla and honey together.Remove the tart(s) from the freezer and spoon the yoghurt mixture inside. Top with the raspberries.Serve the tart(s) with a few sprigs of mint and a light sprinkle of powdered sugar.

      Keyword dessert, Easy Meals, healthy, Healthy Recipes More

    • 100 Shares

      in diet and nutrition

      10 Low-Calorie Cocktails Worth Sipping On This Summer

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      Even the fastest and fittest like to let their hair down (and so do we!), but we might as well get some nutrients out of our cocktails, right? These low-calorie cocktails pack a punch and are nutritionally dense, too. Each low-calorie cocktail contains fruits and veg that deliver nutritional benefits beyond the buzz you’ll feel while sipping away. Let Happy Hour begin!

      Cocktail Essentials

      Get your cocktail on with these essential tools – and consider yourself the bartender aficionado of the party.

      Cocktail Making Kit

      With this kit, you’ll find all the essentials you need to create any cocktail. You’ll find a strainer, stirrer and multiple other tools.

      Woolworths Vivi Coupe

      These are so pretty to drink from and are the correct size for cocktails, including margaritas and zingers. Pour away.

      Humble & Mash Spirit Stones

      These won’t dilute your drinks and keep them cool while you shake up your infusion. Plus, they’re neutral-coloured and can complement any drink.

      Beat-The-Bloat Zinger

      Big up the beet – the plant pigment betacyanin, which gives the veg its rich colour, has been found to ward off cancer. Beetroot also stimulates the liver’s detoxifying function, making it the ultimate damage-minimising mixer for a boozy blend.

      Prep Time 15 minutes mins

      Course Appetizer, DrinksCuisine Cocktails

      Servings 2Calories 125 kcal

      5 cm ginger4 beetroot50 ml vodka or ginice to tastesplash soda waterrosemary sprigs to garnish
      Peel the ginger, then juice with the beetroot. Pour into a shaker with vodka or gin (not both) and shake well.Pour over ice, add a splash of soda and garnish.

      Keyword Beetroot cocktail

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

      Kickstarter Kiwi Margarita

      With 12 kiwis, this is only three short of a rugby team. Packed with vitamin C, antioxidants and potassium, the kiwi is the rugged forward of fruits, tackling the fat in your blood and kicking sleep problems into touch.

      Prep Time 10 minutes mins

      Course cocktails, DrinksCuisine Cocktails

      Servings 2Calories 444 kcal

      1 lime12 kiwis peeled50 ml tequilaice2 tsp Himalayan salt2 tsp coconut sugarpinch Cayenne pepper30 ml organic rice syrup
      Juice the lime and kiwis; blend with tequila and ice.In a saucer, mix the salt, coconut sugar and cayenne; set aside.Put the syrup into a second saucer.Dip the glass rims in the syrup, then the salt concoction. Pour in the cocktail and serve.

      Keyword kiwi margarita

      READ MORE: 5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight

      Vodka Sour

      Put the sweet in this sour with rice syrup – a fructose- free alternative to the traditional cocktail syrup. Like the rice it’s made from, the syrup contains energy- enhancing B vitamins.

      Prep Time 10 minutes mins

      Course DrinksCuisine Cocktails

      Calories 165 kcal

      5 cm ginger70 ml vodka20 ml organic rice syrup20 ml lemon juice2 egg whitesicepinch cinnamon
      Peel and juice the ginger, then add to a cocktail shaker along with the vodka, rice syrup, lemon juice and egg whites.Mix first without ice, then add ice and shake. Garnish with a sprinkle of cinnamon.

      Cucumber Spritz

      Glugging your cucumber is just as good for your skin as donning two slices monocle-style – its inflammation-busting antioxidants soothe puffiness. The fruit is also rich in elasticity-boosting silica. Bottoms up!

      Prep Time 10 minutes mins

      Course DrinksCuisine Cocktails

      Servings 2Calories 78 kcal

      1 cucumber50 ml gin50 ml sparkling watermint handfulcucumber slices to garnish
      Chuck cucumber into juicerStir with gin and sparkling water, then pour into highballs and garnish with mint and cucumber.

      READ MORE: The 2 Hangover-Curing Recipes You’ll Need This Weekend

      Pear Sipper

      To keep your diet from going pear-shaped, load up on, well, pears. A Brazilian study found those who ate them daily consumed fewer overall kilojoules thanks to satiety-boosting fibre.

      Prep Time 10 minutes mins

      Course DrinksCuisine Cocktails

      Servings 2Calories 169 kcal

      2 pears, peeled2 tbsp cinnamon50 ml spiced rumpinch of nutmegpear slices, to serve
      Toss the pears into a juicer, then mix the juice with the cinnamon in a shallow pan and warm gently over a low heat.Stir in the spiced rum and serve in glasses garnished with nutmeg and pear slices.

      Hail Mary

      Deadlines doing your face no favours? Lycopene, found in tomatoes, can boost levels of procollagen to help keep your skin elastic and youthful. Sip those eye bags away.

      Prep Time 10 minutes mins

      Course DrinksCuisine Cocktails

      Servings 2Calories 102 kcal

      4 tomatoes1/2 beetroot1/2 cucumber1/4 lemonpinch ground Cayenne pepper50 ml vodkaicecelery sticks and cherry tomatoes to garnish
      Juice the tomatoes, beetroot, cucumber and lemon, then add a pinch of cayenne.Mix in a shaker with vodka and ice, and showcase your third-base wrist action.Serve in highballs with celery and a cherry tomato, then knock ’em back!

      READ MORE: How To Add More Vegetables To Your Diet, Even If You’re Busy

      Power Daiquiri

      This packs a potassium one-two punch, thanks to the bananas and spinach. A trial of cyclists found that the humble banana powered them through intensive exercise as effectively as a sports drink. It’s recovery fuel and a party starter.

      Prep Time 2 hours hrsCook Time 10 minutes mins

      Course DrinksCuisine Cocktails

      Servings 2Calories 78 kcal

      1 banana1/4 lime, plus wedges to serve15 g baby spinach30 ml organic rice syrup50 ml light rum
      Pre-party prep: cut the banana into six pieces and freeze.Juice the lime and add to a blender with the banana. Juice the spinach and whizz with the rice syrup, then the rum and serve with lime wedges.

      Berry and Basil Bellini

      Studies have shown basil to be antifungal and antibacterial, bolstering your immunity as you rack up countless bar tabs on the party circuit. And strawberries can reduce the risk of heart disease in women by 32 percent if consumed three times a week. Cheers!

      Prep Time 10 minutes mins

      Course DrinksCuisine Cocktails

      Calories 113 kcal

      50 g fresh basil, finely chopped plus extra to serve400 g strawberries200 ml sparkling white wine
      Purée the basil and strawberries.Divide between two Champagne flutes, top up with sparkling wine and decorate with extra basil.

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

      Mocha Martini

      Being caffeine-free, the buzz in this Martini comes from its theobromine, a compound in raw cacao that triggers mood- lifting “happy hormone” serotonin. It gets better: polyphenols in coffee (even decaf) sharpen cognitive function!

      Prep Time 1 hour hrCook Time 10 minutes mins

      Course DrinksCuisine Cocktails

      Servings 2Calories 158 kcal

      120 ml decaffeinated espresso30 ml organic rice syrup4 tsp raw cacao powder70 ml vodkaice
      Brew four shots of decaf espresso and leave to cool. Meanwhile, create a paste by mixing rice syrup and raw cacao powder.Combine everything with ice cubes and shake. Pour from a height into two Martini glasses. Dust with cacao powder to serve.

      Piña Colada

      Coconut oil’s lauric acid wards off infections and boosts collagen for healthy skin.

      Prep Time 1 hour hrCook Time 10 minutes mins

      Course DrinksCuisine Cocktails

      Servings 2Calories 321 kcal

      1 pineapple, chopped2 tbsp coconut oil50 ml golden rum32 ice cubespinch unsweetened desiccated coconutpineapple wedges, to serve
      Freeze half your pineapple in advance.Come cocktail hour, juice the fresh pieces, then blitz in a blender with the frozen chunks and coconut oil.Add the rum and ice and blend for 30 seconds.Serve with a sprinkle of coconut and a pineapple wedge.

      This story was written by Julia Scirrotto; Photograph by Helena Yankovsk/Unsplash More

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      in diet and nutrition

      The Easy Trout Tartare Recipe You’ll Be Making All Summer Long

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      This refreshing trout tartare recipe requires minimal prep and no cooking. A few quality ingredients and you have a crowd-pleasing, effortless appetiser.

      READ MORE: 5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight

      Trout is a super underrated summer protein. It’s packed with omega-3 fatty acids, Vitamin B6 and B12, selenium and niacin. And what could be better than hitting your protein goals with silky diced fish seasoned with zesty lime, sesame oil, spring onions, chives and a hint of chilli?

      READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

      Try This Delicious Trout Tartare Recipe

      Trout Tartare

      This refreshing recipe requires minimal prep and no cooking. A few quality ingredients and you have a crowd-pleasing, effortless appetiser. Because what could be better than silky diced fish seasoned with zesty lime, sesame oil, spring onions, chives and a hint of chilli?

      Prep Time 15 minutes mins

      Course AppetizerCuisine Healthy

      Servings 6 people

      400 g Boneless, skinless trout (or salmon)1 Shallot, sliced into super-thin rings2 Spring onions, finely sliced1 Tbsp Chives, finely chopped2-3 Limes, one cut into six thin wedges2 tsp Sesame oil1 Tbsp Extra-virgin olive oil, plus extraPinch chilli flakesFresh tarragon or flat-leaf parsley leaves, for garnishingSalt and freshly ground black pepper
      Slice the trout into one-centimetre pieces.Place the shallot, spring onions and chives in a glass bowl. Then add the zest from one lime and one tablespoon freshly squeezed lime juice, as well as the sesame oil, one tablespoon olive oil and a pinch of chilli flakes. Whisk to combine, then add the fish, tossing to combine. Next, taste to check the flavour and add more lime juice, if needed.Divide the tartare between six small plates or bowls and garnish each with a few tarragon or parsley leaves, a drizzle of olive oil and a thin lime wedge.Season with salt and pepper and serve.

      Keyword Easy Meals, fish, Healthy Recipes, No-Cook Recipes More

    • 113 Shares

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      How To Make Perfectly Baked Sweet Potatoes Every Time

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      Let’s be honest, we’ve all had a severely undercooked or overcooked baked sweet potato. Well, you’ll never have either again thanks to our recipe that shows you exactly how to bake sweet potatoes to ensure they’re delicious every single time. Thank us later!

      READ MORE: You Need To Make This Yummy Cauliflower Recipe With A South African Twist

      Everyone loves garlicky, well-spiced potatoes. And you’re going to love these sweet potatoes even more. With very few steps, you’ll be able to pop these in the oven and basically forget about them. Who doesn’t love a fuss-free recipe?

      READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

      Whole Baked Baby Sweet Potatoes

      Everyone loves garlicky, well-spiced potatoes. And you’re going to love these sweet potatoes even more. With very few steps, you’ll be able to pop these in the oven and basically forget about them. We love fuss-free recipes!

      Prep Time 8 minutes minsCook Time 1 hour hr 5 minutes mins

      Course Side DishCuisine Healthy

      Servings 6 people

      12 baby sweet potatoes, scrubbed clean and patted dryOlive oil1 tsp Smoked paprika1 tsp Salt 1 tsp Freshly ground black pepper1 Clove Garlic, sliced into thin slices
      Preheat the oven to 180˚C and line a large tray with parchment paper.Place the baby potatoes, about two tablespoons olive oil and the spices in a large mixing bowl. Massage the oil and spices into the skin of the potatoes before placing the potatoes on the baking tray. Bake for one hour or until the potatoes are cooked through and the skins are caramelised in areas. Don’t forget to turn the potatoes once about halfway through the cooking time.Sauté the garlic slices in a little olive oil until just turning golden, then remove immediately from the heat.Remove the potatoes from the oven and serve on a platter drizzled with the garlic slices and oil from the pan.

      Keyword Easy Meals, Healthy Recipes, vegetarian More

    • 150 Shares

      in diet and nutrition

      The Mouthwatering Salad Recipe Everyone Will Ask You To Share With Them

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      Every person needs that one salad that none of your guests can get enough of and every guest demands the recipe for. This will be that dish. Fresh, crunchy and perfect for South African summer, this is the best green salad recipe. And it’s guaranteed to be on your table every year from now.

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

      It’s packed full of uber delicious green veggies like asparagus, green beans, edamame beans, tenderstem broccoli and baby spinach. This certainly isn’t your grandma’s green salad and you’ll thank us for the upgrade.

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

      The Best Green Salad Recipe You’ll Ever Make

      Asparagus, Bean and Tenderstem Broccoli Salad

      Every person needs that one salad that none of your guests can get enough of and every guest demands the recipe for. This will be that dish. Fresh, crunchy and perfect for South African summer, this is guaranteed to be on your table every year from now.

      Cook Time 5 minutes mins

      Course SaladCuisine Healthy

      Servings 6 people

      200 g Asparagus (sliced into 3cm pieces)200 g Green beans (sliced into 3cm pieces)200 g Edamame beans200 g Tenderstem broccoli (sliced into 3cm pieces)50 g Baby spinach leaves2 Tbsp Sesame seeds, toastedFor The Dressing:1 Shallot or small red onion, very finely sliced into rings1 Pinch Chilli flakes1 tsp Sesame oil2 Tbsp Olive oilJuice and zest of half a lemonSalt and pepper
      Blanch the asparagus, beans and broccoli in hot water for a few minutes. When just cooked, transfer to ice-cold water before placing in a colander to drain.Whisk the dressing ingredients together, then toss the blanched veggies and spinach together in a large bowl with the salad dressing and toasted sesame seeds.Plate on a large platter and serve.

      Keyword Easy Meals, healthy, vegetarian More

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      Here’s Exactly How To Make Beef Tagliata (It’s Way Easier Than You Think)

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      This Beef Tagliata recipe is light and succulent and perfectly complemented by sweet and flavourful roasted Rosa tomatoes.

      READ MORE: I Tried 3 Viral Recipes And Here’s How It Panned Out

      As the temps soar, it’s time to try out some new recipes. And this Beef Tagliata recipe is going to be a summer staple thanks to how easy it is to make. All you need is a good quality, grass-fed beef fillet (get some from Woolworths), a few other ingredients and the know how which you’ll find below. Bon appetit!

      READ MORE: Fire Up The Braai For This Peri Peri Chicken With Crèma

      Beef Tagliata with Roasted Rosa Tomatoes

      This Beef Tagliata is light and succulent and perfectly complemented by sweet and flavourful roasted Rosa tomatoes. Bon appetit!

      Prep Time 20 minutes minsCook Time 10 minutes mins

      Course Main CourseCuisine Healthy

      Servings 6 people

      800 g Good-quality grass-fed beef fillet600 g Baby tomatoes, roastedOlive oilSalt and pepper4 Handfuls Rocket⅓ Cup Pine nuts, dry-toastedFor The Marinade:2 Tbsp Rosemary leavesA few Bay leaves4 Cloves Garlic, peeled2 Tbsp Extra-virgin olive oilFor The Dressing:1 tsp Mustard 1 tsp Honey1 Tbsp Balsamic vinegar2 Tbsp Olive oil
      To make the marinade, pound all the ingredients until roughly smashed. Massage into the meat and leave in the fridge, covered, overnight.Bring fillet to room temperature. Place the fillet over a high heat and grill for at least four minutes on one side before turning over. Once your fillet is cooked to your liking, set aside to rest before slicing. In order to get really thin slices, place the fillet into the freezer for 30 minutes. Because the cold stiffens the meat, you’ll be able to slice more precisely. Then allow the meat to come back to room temperature.Place the rocket on a serving platter and scatter the roasted tomatoes over the leaves. Layer the fillet.Mix all the dressing ingredients together. Drizzle over the steak before scattering over the toasted pine nuts. Season and serve.

      Keyword beef, Healthy Recipes, salad More

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      5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight

      by

      The latest trend to have at your summer cocktail soiree or your New Year’s Eve party is to serve your drinks frozen. Think margarita… but more lick-able.

      Here are some awesome recipes to make at home this silly season:

      1. Saucy watermelon

      Blitz 2 handfuls of watermelon with 2 shots of vodka in a Nutribullet. Pour into ice lolly moulds and freeze overnight.

      2. Strawberrylicious

      Place 10 strawberries, a squeeze of lemon juice, 2 tsp honey and 2 shots of vodka in a Nutribullet and blitz to combine. Pour into ice lolly moulds and freeze overnight.

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

      3. Pina colada

      Blitz 1/4 cup coconut milk with 1 pineapple (chopped) and 3 shots of rum in a blender. Pour into ice lolly moulds and freeze overnight.

      4. Kinky kiwi gin

      Place 2 large kiwis, 20 basil leaves, 2 tsp honey, a squeeze of lemon juice and 2 shots gin in a blender and blitz to combine. Pour into ice lolly moulds and freeze overnight.

      5. Tequila Sunset

      Mix together 100ml mango juice, 40ml fresh orange juice, 2 tsp honey and 2 shots tequila. Pour into ice lolly moulds and freeze overnight.

      READ MORE: 10 Low-Kilojoule Cocktails Worth Sipping On This Summer

      Zoku In-Line Slow Pop Mould

      “Great popsicle mould. Fits nicely in the freezer and the individual moulds that slot into the holder, make use and cleaning a breeze.” – Ruth, user review

      NutriBullet Blender Combo

      This handy blender needs no introduction. Not only will it be amazing for making ice lollies, but you can also make smoothies, nut butters and soups.

      KitchenCraft Cocktail Jigger

      There are spirit jiggers and then there’s this polished copper finished spirit jigger. It measures 25ml and 50ml, and is perfect for mixing cocktails/mocktails at home. Plus, it’s stunning!

      These are the healthiest ice creams you can eat this summer. Plus: What you need to know if you’re drinking lemon water for weight loss. More