Your Mind & Nutrition Are Connected To The Food You Eat!

This might be old news to you, but what we eat and drink influence much more than our body fat percentage. As stated by the Mental Health Foundation, ‘What we eat and drink affects how we feel, think and behave.’ Mental health and nutrition, therefore, go hand in hand, and there are some foods to avoid (as much as possible) and others to eat more of to help to decrease the chances of mental health-related problems. Fill your diet with fruit and vegetables, fish and whole grains, and create some distance between you and processed foods of any kind.

The Benefits Of Beets

Fun Fact it’s beet season! And while some have no interest in these root vegetables, those who do enjoy them can be sure to reap the benefits that are found in them. Beets are great sources of vitamins and nutrients, such as vitamin B6, phosphorous, calcium, magnesium, iron and zinc, to name but a few. They also fight anemia, high blood pressure and inflammation. Being so low in calories means they also make the perfect addition to your diet if you’re looking to lose or maintain weight.

45% 

Did you know that, according to statistics, more or less 45% of adults snore every now and then, while 25% snore regularly. Maybe you are the snorer in the house, or perhaps it’s your partner that’s ‘mowing the lawn’. But one thing is for sure, it can cause quite the disturbance when you’re trying to get in a good night’s sleep. There are some factors that could make you more susceptible to snoring, such as being overweight, sinuses and colds. As a result, losing weight and taking nasal congestion treatments might help. It’s also suggested that you sleep on your side at night.

Effective yet Unusual Workouts!

Fun fact, running backwards is said to burn more calories, and there is less impact on your knees than with regular running. Naked yoga allows for a more mindful, free, confident and connected practice. Karaoke spinning is a workout that involves karaoke and spinning and an interesting yet effective fitness experience.

Are you Tone Deaf?

Did you know that being unable to sing on tune, and being unable to hear differences in pitch do not co-exist. Truly tone-deaf people aren’t able to hear the differences in pitch. According to research, the white matter between the right temporal lobes (sound processing) and the right frontal lobe (higher thinking) of those with tone deafness is much thinner than others. 

Words: Bianca Muller | Image: Pexels

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GLAZED CINNAMON ROLLS
Makes: 6

INGREDIENTS
For The Cinnamon Rolls
1 cups nutty wheat flour
4 scoops (100 ml) vanilla-flavoured protein powder
1 tbsp baking powder
tsp salt
3 tbsp butter
cup milk
1 egg
2 tbsp apple puree
1 tbsp honey
2 tsp ground cinnamon
For The Glaze
cup smooth cottage cheese
1 tsp honey

METHOD
For The Cinnamon Rolls
1. Preheat oven to 180°C. Line a small rectangular baking tin with baking paper.
2. Combine nutty flour, protein powder, baking powder and salt.
3. Use your fingertips to rub the butter into the mixture until it resembles fine breadcrumbs.
4. Whisk together the milk, egg, apple puree and honey. Fold the wet ingredients into the dry ingredients and mix until a sticky dough forms.
5. Roll dough out on a lightly floured surface.
6. Sprinkle the cinnamon evenly over the top and roll the dough up to form a log shape.
7. Cut into 5 cm-thick pieces and place them in the prepared baking tin, cut side up.
8. Bake for 20 minutes or until golden brown and cooked through, then remove from the oven and let cool completely.
For The Glaze
1. Combine the cottage cheese and honey in a bowl until smooth.
2. Spread the glaze over the cooled cinnamon buns.

GRANOLA & DARK CHOCOLATE CLUSTERS
Makes: 18

INGREDIENTS
cup oats
cup coconut flakes
cup almonds, roughly chopped
3 tbsp pumpkin seeds, roughly chopped
2 tbsp sunflower seeds
cup dried apricots, roughly chopped
50 g dark chocolate, melted

METHOD
1. Preheat oven to 180°C and line a tray with mini paper cupcake liners.
2. Combine the oats, coconut flakes, almonds, pumpkin and sunflower seeds and spread them out on a baking tray.
3. Lightly toast the almonds and seeds in the oven until just golden, about 6–8 minutes.
4. Remove from the oven and allow to cool slightly before mixing in the apricot pieces.
5. Add the fruit and nut mix to the melted chocolate and mix until everything is well coated.
6. Spoon heaped teaspoons of the mixture into the paper cases and refrigerate until set.

LEMON & CHIA SEED COOKIES
Makes: 15

INGREDIENTS
cup oats
cup white rice flour
cup nutty wheat flour
2 scoops (40 ml) vanilla – flavoured protein powder
tsp baking powder
2 tbsp brown sugar
tbsp chia seeds
tbsp poppy seeds
1 tsp lemon zest
3 tbsp apple puree
3 tbsp coconut oil, melted
1 tbsp lemon juice
1 egg
1 tsp vanilla essence

METHOD
1. Preheat oven to 180°C. Line two baking sheets with baking paper.
2. Blend oats until a rough flour forms. Place in a bowl and mix in the remaining flours, protein powder, baking powder, brown sugar, chia and poppy seeds, and lemon zest.
3. Mix all the remaining wet ingredients in a separate bowl. Add the wet ingredients to the dry ingredients and mix.
4. Roll the dough out on a lightly floured surface and cut into circles using a cookie cutter.
5. Transfer to the baking trays and bake for 15–18 minutes until just golden.
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MINT PESTO BAKED EGGS
Makes: 4

INGREDIENTS
For The Mint Pesto
2 cups mint leaves
2 feta wheels, crumbled
2 tbsp lemon juice
2 tbsp sunflower seeds
cup olive oil
For The Baked Eggs
2 tbsp olive oil
1 onion, chopped
red pepper, chopped
1 tsp ground cumin
Pinch cayenne pepper
1 tin black beans, drained and rinsed
1 tin chopped tomatoes
4 eggs
1 cup baby tomatoes
To Serve
1 avocado, sliced
2 tbsp chopped coriander
4 slices toast

METHOD
For The Mint Pesto
1. Blitz all the ingredients until smooth. Season with salt and pepper.
For The Baked Eggs
1. Preheat oven to 180°C.
2. Heat the oil in a pan and fry the onion and pepper until soft, about 5 minutes. Add the cumin and cayenne pepper and fry for 1 minute.
3. Add the beans and tomatoes, reduce heat and simmer for 10 minutes until thickened. Season with salt and pepper.
4. Dollop into an ovenproof casserole or individual ramekins. Make 4 small indents in the mixture. Break the eggs into the indents. Place baby tomatoes around the eggs.
5. Cover with foil and bake for 10 minutes, or until the eggs are cooked to your liking.
6. Remove from the oven and top with avo slices, coriander and spoonfuls of mint pesto.

GRANOLA TARTLETS
Makes: 4

INGREDIENTS
1 cup oats
cup almonds,
finely chopped
1 tbsp sunflower seeds, finely chopped
tsp cinnamon
tsp salt
3 tbsp coconut oil, melted
2 tbsp honey
1 egg, beaten
1 tsp vanilla essence
1 cup plain yoghurt
1 red apple, thinly sliced
1 kiwi fruit, peeled and sliced
Handful green grapes and raspberries
2 tsp lemon curd or honey (optional)

METHOD
1. Preheat oven to 170°C. Grease 4 × 10 cm tart tins.
2. Combine the oats, almonds, sunflower seeds, cinnamon and salt. Add coconut oil, honey, egg and vanilla essence and mix.
3. Press the mixture into the prepared tins, using
a spoon to even out the bottom and sides.
4. Bake for 10 minutes until golden brown. Cool completely before removing from the tins.
5. For the topping, dollop 2 to 3 spoonfuls of yoghurt into each cooled crust and top with fresh fruit. Drizzle with lemon curd or honey for an added treat.

SAUSAGE-STUFFED SOURDOUGH BREAKFAST LOAF
Makes: 1 loaf

INGREDIENTS
2 tbsp olive oil
1 onion, sliced
2 garlic cloves, chopped
cup chopped parsley
tsp paprika
1 loaf sourdough bread
1 cups cheese, grated
250 g chicken sausage, cooked and sliced
1 spring onion,
thinly sliced
Handful chives, sliced

METHOD
1. Preheat oven to 160°C.
2. Heat oil over medium heat. Fry the onion and garlic until soft. Remove from the heat and stir in the parsley and paprika.
3. Cut the top of the loaf into 3 cm-thick diagonals, making small diamonds. Only cut halfway into the bread and not the whole way through.
4. Separate the pieces of bread with a teaspoon. Fill the gaps with the onion mixture, grated cheese and slices of sausage.
5. Bake for 8 to 10 minutes, until the cheese is bubbling and the top is golden brown.
6. Sprinkle with spring onion and chives before serving.
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BULGAR WHEAT & CHICKEN MUFFINS WITH AVOCADO SMASH

INGREDIENTS
For The Muffins
1 cup cooked bulgar wheat
1 cup nutty wheat flour
3 tsp baking powder
tsp salt
Pinch pepper
cup cheddar cheese,
grated
1 egg
1 cup milk
cup vegetable oil
onion, finely chopped and fried
cup sun-dried tomatoes,
drained and chopped
2 chicken breasts,
grilled and shredded
1 tbsp chopped basil
For The Avocado Smash
2 avocados, mashed
Juice of lemon
Pinch chilli flakes
To Serve
4 handfuls baby tomatoes
4 small handfuls green beans

METHOD
For The Muffins
1. Preheat oven to 180°C and line a muffin tray with paper cases.
2. Mix the cooked bulgar wheat, flour, baking powder, salt and pepper together in a bowl.
Stir in the cheese.
3. In a separate bowl whisk the egg, milk and oil together.
4. Stir in the onion, tomatoes, chicken and basil.
5. Add the wet ingredients to the dry ingredients and gently mix until just combined.
6. Spoon the mixture into the muffin cases and bake for 20–25 minutes or until cooked through.
For The Avocado Smash
1. Mix all the ingredients together in a bowl and season to taste.
To Serve
1. Place 2–3 muffins in each lunch box and spoon the avocado smash into a separate container. Serve with baby tomatoes and green beans for dipping.

CORN & WHITE BEAN FRITTERS WITH TZATZIKI

INGREDIENTS
For The Fritters
1 tin cannellini beans, rinsed, drained and mashed
cup frozen sweetcorn, cooked
cup cheddar cheese, grated
1 tbsp chopped parsley
1 egg, beaten
1 tbsp milk
cup nutty wheat flour
1 tsp baking powder
For The Tzatziki
cucumber, grated
cup plain yoghurt
1 tbsp finely chopped mint
2 tsp finely chopped dill
1 tbsp olive oil
1 tbsp lemon juice
To Serve
4 handfuls almonds
4 baby marrows,
cut into matchsticks
12 slices ham, rolled

METHOD
For The Fritters
1. Preheat oven to 200°C and line a baking tray.
2. In a large bowl, mix the mashed beans, sweetcorn, cheese, parsley, egg and milk together. Season with salt and pepper.
3. In a separate bowl, mix the flour and baking powder together and fold it into the wet ingredients. Mix until a stiff batter forms.
4. Dollop the batter on to the prepared baking tray, leaving space between each fritter.
5. Shape the batter into circles and bake for 15–20 minutes until golden brown and cooked through.
For The Tzatziki
1. Mix all the ingredients together and refrigerate until needed.
To Serve
1. Place 2–3 fritters in a lunch box with the tzatziki and almonds in separate compartments. Fill up the lunch box with the baby marrow sticks and ham roll-ups.

MINI MEATBALLS WITH BROWN RICE SALAD

INGREDIENTS
For The Meatballs
500 g beef mince
green pepper, finely chopped
1 onion, finely chopped
2 garlic cloves, finely chopped
2 tsp dried mixed herbs
1 tsp paprika
3 tbsp tomato paste
1 egg
cup oats
2 tbsp olive oil
For The Brown Rice Salad
2 cups cooked brown rice
cup olive oil
4 tbsp balsamic vinegar
4 tsp lemon juice
2 tsp mustard
red onion, finely chopped
cucumber, chopped
4 radishes, thinly sliced
2 feta wheels
To Serve
180 g tub red pepper hummus
cup pumpkin seeds, toasted

METHOD
For The Meatballs
1. Preheat oven to 180°C.
Mix the mince, pepper, onion, garlic and spices in a bowl.
2. Add the tomato paste, egg and oats and mix until it comes together. Season generously.
3. Shape the mixture into small balls, arrange on a baking tray and drizzle with olive oil.
4. Bake for 20–25 minutes, turning occasionally until cooked through.
For The Brown Rice Salad
1. Place the rice in a large bowl.
2. Whisk the wet ingredients together and season. Stir the dressing through the rice.
3. Add the remaining ingredients and toss.
To Serve
1. Place the brown rice salad in a lunch box with a few meatballs on top. Place the hummus and pumpkin seeds in separate containers.

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SKIN
With the sweet smell of summer in the air, we’re showing more skin and ditching all those heavy moisturisers. It’s time to embrace lightweight formulas and show off those freckles! That said, sunscreen takes first priority in our routine, especially in summer, so make sure to stock up on a fresh batch if yours is near expiration. With make-up, it’s important to keep in mind that even though it has some level of SPF, it won’t be able to effectively protect you on its own. You need to apply a layer of sunscreen that is thick enough to properly protect your skin, and with make-up, you’re definitely not applying as much. For this reason, consider the SPF in your powder or foundation as supplementary to your sunscreen. And because it can be tricky to reapply sunscreen when you already have a full face of make-up on, use a powder with SPF to touch up during the day to add a light veil of protection.

HAIR
There’s nothing that screams ‘summer’ more than salty hair. You might be thinking that saltwater can do no harm – after all, a dip in the ocean helps heal skin, curb inflammation and does a fair amount for your soul as well. But saltwater actually dries your hair out because it is osmotic, meaning it absorbs water from skin and hair. Sure, it’s fine to embrace it once in a while, but be sure to take care of your hair after a dip to ensure that the salt water doesn’t cause long-term damage. Hydrated locks are smoother, frizz-free and maintain their colour and shine for longer, so treat your summer tresses with these moisture-locking, reparative products.

BODY
We take such good care of our face when it comes to protecting it from the sun, but tend to leave our limbs to fend for themselves. It’s difficult to completely shield our body from the sun, lest you permanently walk around with a beach umbrella, so make sure that you apply enough sunscreen to exposed areas every single day. Oils and heavier lotions are most suited for the beach because you want the best protection without having to worry about oil coming off on clothing. Plus, it gives that beautiful beachy sheen as well! Transparent, melt-into-skin formulas will also do, but work best for everyday wear as they won’t make you feel grimy, leave a cast or make your clothes stick to your skin.
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CRANBERRY & BALSAMIC ROAST CHICKEN
Serves: 4

INGREDIENTS
For The Marinade
cup dried cranberries
cup orange juice
cup balsamic vinegar
1 tbsp lemon juice
2 tsp lemon zest
3 tbsp thyme,
roughly chopped
1 garlic clove, grated
For The Chicken
1 whole chicken
1 tbsp olive oil
1 lemon, sliced
onion
2 garlic cloves, crushed
2 sprigs rosemary
1 cup chicken stock
To Serve
2 sweet potatoes, cut into cubes and roasted

METHOD
For The Marinade
1. Preheat the oven to 180°C.
2. Combine all the marinade ingredients in a large, shallow dish.
For The Chicken
1. Place the chicken in the marinade, spooning all over the chicken. Marinate in the fridge for 1 hour.
2. Remove the chicken from the marinade and reserve the marinating liquid. Place it in the centre of an oiled roasting tin lined with lemon slices.
3. Place the onion, garlic and rosemary inside the cavity of the chicken, pour over the chicken stock and brush some of the marinade on top of the chicken. Roast for 1 hour to 1 hr 15 min, until cooked through.
4. While the chicken is roasting, place the remaining marinade in a pot over medium heat. Simmer for 5–6 minutes until slightly thickened and use this to baste the chicken during roasting.
5. Carve the chicken to your liking and serve with roasted sweet potatoes.

STEAK & PEAR SALAD
Serves: 4

INGREDIENTS
For The Steak
500 g steak
2 tbsp olive oil
For The Dressing
2 tbsp red-wine vinegar
2 tbsp chopped mint
cup olive oil
Salt and pepper
For The Salad
1 cup watercress
2 cups rocket
2 radishes,
thinly sliced
1 pear, cored and
thinly sliced
1 wheel feta, crumbled
cup pumpkin
seeds, toasted

METHOD
For The Steak
1. Heat a griddle pan over high heat. Drizzle the steaks with olive oil and season generously.
2. Grill for 2–3 minutes a side, then remove from the heat and rest before slicing into thin strips.
For The Dressing
1. Whisk all ingredients in a bowl. Season to taste.
For The Salad
1. Toss the watercress, rocket, radishes and pear slices together in a bowl.
2. Top the salad with feta, toasted pumpkin seeds and slices of steak.
3. Drizzle the dressing over the salad or serve it on the side.

MINCE PIE BISCUITS
Makes: 9 biscuits

INGREDIENTS
For The Biscuits
1 cup nutty wheat flour
tsp salt
cup coconut oil, softened but
not melted
2 tbsp honey
1 tbsp cold water
For The Fruit Mince
apple, peeled, cored and grated
lemon, zested
and juiced
orange, zested
and juiced
tbsp coconut oil
1 cup mixed dried fruit
cup apricot juice
tsp mixed spice
tsp ground cinnamon
tsp ground nutmeg
2 tsp cornflour

METHOD
For The Biscuits
1. Combine flour and salt in a bowl. Add coconut oil and beat until combined. Add honey and beat again until it resembles sticky breadcrumbs.
2. Add the water and mix until a soft dough forms. Cover the pastry in cling film and set aside in the fridge.
For The Fruit Mince
3. Place all ingredients, except corn flour, in a pot over medium heat. Bring to the boil, then reduce heat and simmer, stirring occasionally, until most of the liquid has been absorbed, about 8 min.
4. Mix the cornflour with 2 tsp cold water to make a paste and stir it into the hot fruit. Set aside to cool slightly.
5. Preheat the oven to 160°C and line a baking tray with baking paper.
6. Roll the biscuit dough out and, using a 6 cm cookie cutter, cut circles out of the dough.
7. Divide the circles into two batches. Use a smaller decorative cutter to cut a shape out of the middle of one batch of circles, creating the ‘window’ biscuit.
8. Bake all the circles for 10–12 minutes until golden brown.
9. Spoon 1 tbsp of the filling on to each of the bottom biscuits and sandwich closed with the top decorative ‘window’ biscuit.
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CHICKEN, CRANBERRY & WHIPPED FETA WRAPS
Prep Time: 20 min
Makes: 4 wraps

INGREDIENTS
1 cup smooth
cottage cheese
1 cup feta
cup parsley, chopped
4 wholewheat wraps
red onion, thinly sliced
cup cranberries, chopped
cup almonds, chopped
1 cups cabbage, shredded
3 chicken breasts, grilled and sliced

METHOD
1. Beat the cottage cheese and feta together until smooth.
2. Fold in the chopped parsley and set aside.
3. Place a wrap on a clean surface. Spread with an even layer of the whipped feta, then top with sliced onion, cranberries, almonds and shredded cabbage.
4. Place the grilled chicken slices in the middle of the wrap, leaving a 5 cm space at the bottom.
5. Fold the bottom of the wrap up, then roll tightly into a cigar shape. Repeat with the remaining wraps.

CAPRESE SALAD OMELETTE
Cook Time: 15 min
Makes: 1 omelette

INGREDIENTS
2 tbsp oil
1 garlic clove, sliced
cup baby tomatoes
3 eggs
2 tbsp milk
cup mozzarella, torn into pieces
3 tbsp Cheddar, grated
1 tbsp basil pesto
cup fresh basil
To Serve
1 slice wholewheat toast

METHOD
1. Fry garlic in 1 tbsp oil until golden brown (1–2 minutes). Remove from the pan.
2. Add tomatoes and fry until they start to blister and soften. Set aside.
3. In a bowl, whisk eggs and milk. Season with salt and pepper.
4. Heat remaining oil in a non-stick pan over low-medium heat. Pour in the egg mixture and swirl the pan so that it forms an even layer.
5. Let the egg cook for 2–3 minutes, until the middle starts to set.
6. Sprinkle mozzarella and Cheddar over one half and dot small spoonfuls of pesto. Once cooked through and the cheese has melted, top the same side with the garlic, tomatoes and fresh basil.
7. Use a spatula to flip the other side of the omelette over the fillings and slide it on to a plate. Serve with toast.

GREEK YOGHURT & BERRY POPSICLES
Prep Time: 4 hr 15 min
Makes: 6 popsicles

INGREDIENTS
1 banana, chopped
1 tbsp honey
1 tsp vanilla essence
1 cups double cream yoghurt
1 cup frozen mixed berries, chopped

METHOD
1. Blend the banana in a food processor until smooth.
2. Combine blended banana, honey, vanilla and yoghurt together.
3. Swirl the berries through the yoghurt mixture. To create a marbled effect, don’t fully mix the two.
4. Pour the mixture into popsicle moulds and insert a popsicle stick into each mould.
5. Place in the freezer for 4–6 hours or until frozen solid.
6. Run the mould under warm water for a few seconds and gently remove the popsicles.
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CALORIES
Pretty much the only reason most people buy a fitness tracker… When it comes to calories, a watch needs more than just a step count to make the calculation – that’s why you’ll often be asked for your age, gender, height and weight as well. Based on this info, an algorithm is used to calculate your daily burn. The more sensors and data the fitness tracker has, the more accurate the results will be.

HEART RATE
Ticking tock, on that ticker. This all comes down to a technique called photoplethysmography, or PPG. A unit in your watch sends light on to your wrist and tests how much red or green light it can see. The blood in the veins of your wrist absorbs green light. So when your heart beats, there’s more blood flow in your wrist, and more green light absorption. The faster it beats, the more absorption there is, and between heart beats, there’s less absorption of the green light.

ACTIVITY
Swimming, running, downward dog… It’s all tracked. Most of today’s trackers come with a three-point accelerometer (linked to sensors) to track movement in every direction, and some include a gyroscope for orientation and rotation. Then there’s the altimeter that can measure your altitude (for hiking or stairs). The more sensors your watch has, the more accurate it will be. These sensors measure the frequency, duration, intensity and patterns of your movement.

GPS
Where in the world are you? Perfect for keen hikers and avid runners, the GPS in your watch picks up signals from orbiting satellites to determine your location.

SLEEP
Counting sheep at night? Watches these days claim to not only monitor your hours of sleep, but also the quality and time spent in each sleep cycle. But how? They use accelerometers, the same sensors that track movement. If the sensor is registering very little or no movement, it is interpreted as a sleep state.

STEPS
Step it up, down or sideways. Pretty much any activity-tracking device has this nifty feature. This function also uses accelerometers, and is programmed with algorithms that recognise when you walk or run.

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INGREDIENTS
2 tsp paprika
1 tsp garlic powder
1 tbsp sesame seeds
2 rosemary sprigs, chopped
1 tsp salt
tsp black pepper
1 tbsp oil
cup popcorn kernels

METHOD
1. Combine paprika, garlic powder, sesame seeds, rosemary, salt and pepper.
2. Heat oil in a large pot over medium heat. Add kernels and cover with a well-fitted lid. The kernels should start popping within a minute or so.
3. Pop the popcorn, shaking the pot every now and then, until most of the kernels have popped.
4. Remove the popped popcorn from the pot and pour into a large bowl. Sprinkle over the popcorn spice and toss to coat. Season with more salt if desired.

CHARGRILLED CHICKEN STRIPS WITH RED PEPPER HUMMUS
Serves: 6

INGREDIENTS
For the Chicken Strips
cup soy sauce
cup balsamic vinegar
cup oil
1 lemon, juiced
2 tsp Worcestershire sauce
1 clove garlic, grated
1 tbsp mustard
2 tsp honey
4 chicken breasts, cut into strips
For the Hummus
2 red peppers, halved with seeds removed
1 tin chickpeas, drained and liquid reserved
3 tbsp tahini
3 tbsp olive oil
1 lemon, juiced
2 cloves garlic, chopped
1 tsp paprika
1 tsp cumin
To Serve
2 tbsp sesame seeds
cup micro herbs

METHOD
For the Chicken Strips
1. Whisk the soy sauce, vinegar, oil, lemon juice, Worcestershire sauce, garlic, mustard and honey together. Season to taste with salt and black pepper.
2. Place the chicken strips in a bowl. Pour overthe marinade and toss to coat. Cover and set aside to marinate for at least 30 minutes.
3. Braai the chicken strips for 4–5 minutes per side or until cooked.
For the Hummus
1. Place the red peppers skin-side down on the grill and braai for 12–15 minutes until the skin has blackened. Transfer the peppers to a bowl and cover with cling film. Let them cool for 10 minutes.
2. Peel the skins off the peppers and throw away. 3. Transfer the flesh of the peppers to a food processor. Add the chickpeas, tahini, olive oil, lemon juice, garlic, paprika and cumin and blend until smooth.
4. Mix in the reserved chickpea liquid, 1 tbsp at a time, until the desired consistency is reached, about cup in total.
To Serve
1. Scrape hummus into a bowl and top with sesame seeds and micro herbs.
2. Serve with chicken strips on the side.

CARAMELISED-ONION STEAK ROLLS
Serves: 4

INGREDIENTS
For the Steak
cup red wine
cup tomato puree
red pepper, finely chopped
1 red chilli, sliced
2 tsp paprika
600 g rump steak
For the Onions
1 tbsp olive oil
2 onions, sliced
2 tbsp balsamic vinegar
To Serve
4 wholewheat rolls
1 cup rocket

METHOD
For the Steak
1. Whisk all ingredients (except the steak) together. Season with salt and pepper.
2. Place steak in a bowl. Pour over the marinade, cover and let it marinate for 30 min.
For the Onions
1. Heat the oil in a pan over low heat. Add the onions and fry, stirring occasionally, until they are soft and starting to caramelise, about 10–15 min.
2. Add balsamic vinegar and stir until all of the liquid has evaporated and the onions become sticky.
3. Place the steak on the hot grill and braai for 2–3 minutes per side. Let it rest for 5 min before slicing.
To Serve
1. Cut the rolls in half and top with rocket. Top with steak slices, caramelised onions and chimichurri.

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PICKLED ONION & ASPARAGUS TACOS
Prep time: 55 min
Cook time: 45 min • Serves: 4

INGREDIENTS
For The Pickled Onion
1 red onion, sliced
cup white-wine vinegar
1 tsp sugar
Pinch salt
For The Filling
500 g asparagus heads, chopped
3 tsp olive oil
lemon, juiced
1 garlic clove, grated
cup Parmesan
1 cups butternut, cut into pieces
1 tin black beans, drained and rinsed
1 tsp cumin
Pinch cayenne pepper
For The Dressing
1 avocado, mashed
1 cup low-fat yoghurt
2 tbsp olive oil
1 garlic clove, grated
1 lime, zested and juiced
cup coriander, chopped
To Serve
8 corn tortillas or tacos
1 cup shredded cabbage

METHOD
For The Pickled Onion
Combine all the ingredients and set aside for 30 min.
For The Filling
1. Preheat oven to 200°C.
2. Toss asparagus heads in 1 tsp olive oil, lemon juice and garlic. Season with salt and pepper.
3. Lay the asparagus in a layer on a baking tray, sprinkle over Parmesan and bake for 12–15 minutes, until just tender with a bit of a crunch.
4. Toss butternut and beans with
1 tsp oil, cumin and cayenne pepper. Roast for 25–30 minutes, until the butternut is soft. Toss a few times to ensure the beans don’t burn.
For The Dressing
1. Whisk ingredients until combined.
2. Heat tortillas or tacos according to package instructions. Fill with cabbage, filling and pickled onion. Drizzle over the dressing.

CAULIFLOWER & SAUERKRAUT BURGER
Prep time: 35 min • Cook time: 45 min
Makes: 4 large patties

INGREDIENTS
For The Patties
1 tbsp oil
1 onion, chopped
1 head cauliflower, cut into small pieces
2 garlic cloves, chopped
1 tin chickpeas, drained and rinsed
cup oats
1 egg
1 tsp dried mixed herbs
2 tsp paprika
2 tsp ground coriander
cup couscous, cooked
1 tbsp chia seeds
cup breadcrumbs
For The Crispy Kale
1 cups kale
2 tsp olive oil
For The Curry Mayo
cup mayonnaise
cup low-fat yoghurt
tsp curry powder
1 tsp lemon juice
To Serve
4 wholewheat rolls, halvedand grilled
2 tomatoes, sliced
cup sauerkraut or
pickled cabbage
cup micro herbs

METHOD
For The Patties
1. Preheat oven to 200°C and line a baking tray with baking paper.
2. Heat oil in a pan over medium heat. Add onion and cauliflower and fry for 15–20 minutes, until the cauliflower starts to soften. Add the garlic and fry for 1 minute.
3. Transfer the cauliflower mixture to a food processor and add the chickpeas, ½ cup oats, egg, herbs and spices and blend until smooth.
4. Scrape the mixture into a bowl and add the couscous and chia seeds. Stir to combine. Place in the fridge for 10 minutes.
5. Form into 4 large patties – roll them in breadcrumbs to prevent them from sticking.
6. Place patties on prepared baking tray and bake for 6 minutes a side. Turn on the grill and grill for a further 5 minutes a side.
For The Crispy Kale
Toss the kale in the oil, then place on a baking tray and bake for 8–10 minutes until crispy. Check it regularly, as kale burns easily.
For The Curry Mayo
1. Mix all the ingredients together until combined.
2. Top the bottom half of a roll with sliced tomato, crispy kale and a patty. Drizzle over the curry mayo then top with sauerkraut and micro herbs.

TURMERIC LATTE
Prep time: 10 min • Cook time: 5 min
Makes: 4

INGREDIENTS
4 cups milk
3 tsp ground turmeric
3 tsp fresh ginger, grated
tsp ground cinnamon,
plus extra to serve
tsp ground nutmeg
1 tsp vanilla essence
1 tbsp nut butter
1 tbsp honey

METHOD
1. Heat the milk, turmeric, ginger, cinnamon and nutmeg in a pot over medium heat, stirring to incorporate the spices.
2. As soon as the milk starts to simmer, transfer the mixture to a blender.
3. Add the vanilla, nut butter and honey and pulse until combined and milk becomes frothy.
4. To serve, pour into mugs and sprinkle cinnamon over the top.

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