These fresh muffins are perfect for a picnic or on-the-go snack. The high-fibre content of the apple sauce and immune-boosting properties of oranges result in a healthy and wholesome treat!
Ingredients
2 1/2 cups whole wheat flour
1/2 cup coconut sugar
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
2 eggs
1/2 cup applesauce
1/4 cup orange juice
1/4 cup almond milk
2 teaspoons orange zest
1 teaspoon vanilla extract
1 teaspoon almond extract
Method
Preheat the oven to 180 degrees Celsius. Mix all the dry ingredients in one bowl. Mix all the dry ingredients in one bowl. Mix all the wet ingredients together.
Add dry ingredients to the wet ingredients and mix until combined.
Carefully spoon batter into muffin cups using two tablespoons.
Bake for 10-12 minutes, or until a toothpick comes out clean.
Let the muffins cool before removing them from the pans.
Transfer muffins into a freezer bag and keep in the freezer up to two months.
This simple pasta is fresh and serves as the perfect dish for a Spring lunch! Peas contain high concentrations of dietary fiber, protein, vitamins A, C,E and K. They are great for digestion and are rich in phytonutrients!
Ingredients
500 grams large shell pasta (or pasta of choice. Bowtie pasta also works well!)
1 1/4 cups heavy whipping cream
500 grams package frozen baby peas (do not thaw)
2 1/2 cups freshly grated Parmesan cheese plus additional for serving
1/4 cup chopped fresh mint
1/2 cup chopped fresh Italian parsley
Method
Cook your pasta in a large pot of boiling salted water with some olive oil to prevent sticking, cook until just tender but still firm to bite. Do not overcook. Drain the cooked pasta and keep 1/2 cup of the pasta water. Return the pasta to the pot.
In the meantime, bring your cream to a simmer in a large pan over a medium-high heat. Add peas and simmer just until heated through, about 1 to 2 minutes. Add 2 cups of Parmesan cheese (keeping the rest for serving) and stir until melted and the sauce thickens slightly, this should take roughly 1 minute. Stir in the mint and half of your parsley. Pour sauce over pasta and toss to coat, adding pasta cooking liquid by tablespoonfuls if dry. Season to taste with salt and pepper. Transfer to bowls. Sprinkle with the remaining parsley.
This smoothie is a delicious and healthy way to cleanse your body with no refined or added sugar and no dairy. Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. In our opinion, nothing ‘beets’ this healthy start to your day!
Ingredients
1 beetroot (fresh and uncooked) with stem removed, washed, quartered
1 apple cut into quarters
1/4 cup carrots tops removed, washed, loosely chopped
1/2 cup baby spinach rinsed, drained
1 Tbsp ginger peeled
1/2 cup ice cubes
Water as needed to change consistency: Add enough water to reach the surface of produce and ice
Method
Blend and enjoy!
Serve immediately; or you can store in the freezer and thaw up to one hour before drinking.
For an extra sweet touch, add sweetener of choice.
A top tip from the inner circle of veteran vegans; once you make the decision regarding the BIG ‘V’, please do yourself a favour & prep, babe! This is not a choice to be taken lightly, it is a lifestyle change at the end of the day & your current pantry staples are more than likely not really up to scratch! You reckon you’re fine, ‘cause you have bread & butter, you’ll just make a sarmie?
Nope. That bread is probably made with milk & your fave sandwich spread is 100% made using eggs. UGH!
You are about to venture into the most intense game of speed reading you could ever imagine. I am pretty sure every single Pick ‘n Pay employee in Jozi must think I’m not lekker in the head; I stand for hours reading labels. Why does everything use MILK POWDER? You’re about to lose A LOT of the products you once knew & loved. Perhaps, take a moment of silence for your once beloved packet of Doritos. Shame.
This all may sound scary & overwhelming, thinking that you’re ‘losing out’ by going vegan. But, you are about to gain so much more! You would not believe the incredible vegan alternatives to absolutely everything you can imagine… Vegan chocolate is the flippin’ bees knees! (No bees were harmed in the making of this blog thanks to SunnyBo Hunny!)
Back to business, though! My newbie vegan shopping list is short & sweet, to get you through your first week. You probably think it’s a list as long as my arm, consisting of quinoa, agave syrup & tofu? Well, the truth of the matter is, there is only one thing in this realistic vegans starter pack…
Peanut butter.
Yep, that is all you need, honey. Peanut butter (OhMega Nut Butters being my personal favourite!) & a spoon big enough to feed the inevitable cravings. Because, they will come. Trust that! I think the vegan community has created an air of being ‘from the Earth’, drinking water straight from the damn stream & bathing in oat milk… (Oat milk is hella expensive, it would be a very shallow soak.)
But the reality is, most of us are just as unhealthy as the next person. Myself included! I can promise you right now, every single vegan alive has some sort of nut butter in the cupboard. Not all of us want to eat kale & drink Kombucha. DO NOT BE FOOLED!
You need to understand, going into this that your body is going to go through some major changes. A lot of withdrawal & you are going to have some hectic cravings for things you never thought you would miss! Fish paste from boarding school when you were in grade 7? GET IN MY BELLY! A lekker oily boerie roll from that dodgy braai stand outside of Builders Warehouse? ASSEBLIEF!
But, if you’re committed to your decision to tread more lightly on the planet, then push through! The reward far outweighs your need for a lamb chop or even a Wimpy burger! Think of the impact you as a person are making in the world. For every year that you choose not to eat meat, you would have saved 10 055 pigs, 647 737 chickens, 11 357 cows & 3 million prawns! I highly suggest checking out Fry’s website to see some really eye-opening stats!
I mean, that is a hell of a lot of good karma!
A Raw Deal
I think my least favourite question I get, being a vegan (and trust me, there are PLENTY) is, “but why are you vegan?” I am never quite sure how to respond to that one. Should I be brutally honest? Should I sugar-coat it so that I don’t offend you? And, are you genuinely asking out of interest or are you just waiting to give me your opinion?
My answer? I am vegan for all of the reasons.
But mainly ‘cause Russel Brand told me so & who could ever say no to him?
Want some meal inspo? Check out these plant-based meals:
As we continue to adjust to a new way of living during the ongoing COVID-19 pandemic, many people are starting to feel overwhelmed by the distance between themselves and their loved ones, and it hasn’t been easy on individuals who are already struggling with their mental health.
With this current global atmosphere of uncertainty and apprehension, it’s becoming increasingly important that we take the time to not only look after our physical health but to make our mental health a priority too. That’s why we want to encourage all our readers to change their outlook and start these 6 essential mental health hacks to better connect to their inner feelings and improve their mental well-being.
Covid-19 and maintaining your mental health
By now we all know about the precautions we should be taking to keep ourselves physically healthy and protect ourselves from the coronavirus – but what are we doing to take care of ourselves mentally?
When it comes to managing your mental health, there is no one step, quick-fix solution in this journey. The good news is that there are plenty of mindful practices you can commit to every day to keep yourself mentally healthy and stay strong during this pandemic.
1. Be mindful of your environment and your feelings
Trying to live a more mindful life begins with making a conscious effort to get in touch with yourself and your emotions. Take time to notice when your stress response is triggered and identify stress-enhancing situations.
For some of us, having to constantly communicate on our phones, be on social media and regularly check the news for COVID-19 updates on a daily basis can take its toll.
While it’s hard to take the right advice and slow down when you’re feeling overwhelmed, the first step is to admit to yourself that the world will not stop turning if you ignore a single DM or take a little longer to reply on WhatsApp. You may need some time to be in your own bubble and ignore the rest of the world – and that’s okay!
2. Discover your unique stress-relievers
Since mental health is directly linked to our body’s immune system, it’s important to discover your specific coping habits which act as anti-stressors in times of rising anxiety.
For some people, coping with stress or feelings of depression means getting out of the house and going for a long hike, a jog or a sweat-filled session at the gym. But for others, it’s lounging in the same pyjamas all day and scrolling through motivational posts on Pinterest (don’t worry – we’ve all been there).
The point is that there’s no one-size-fits-all way to deal with stress, and it’s essential to keep that at the forefront of your mind at all times. While getting started with online therapy and doing regular meditation sessions are great ways to stay calm, it’s important to remember that your coping mechanism doesn’t have to look a certain way to others. Who says that gouging a bowl of ice great and watching reruns of The Office isn’t just as therapeutic?
3. Get real about your mental health
There’s a lot of ways to answer the question, “How are you doing?”, but a lot of the time, most of us tend to steer clear of the honest answer. Instead of shrugging off your emotions, start trying to admit that you’re struggling with what is happening in the world right now. If there was ever a time where it was okay to feel vulnerable and afraid, it’s during this pandemic.
Remember to be proud of yourself and acknowledge the work you’ve already done to try and keep your mental health in check. Most importantly, don’t be afraid to admit to others that you’ve hit some bumps in the road along the way and ask for their help getting back on track. Being honest and open about the emotions you are experiencing is a great way to load-shed your stress and get it off your chest.
For men, doing this may be especially intimidating due to the harsh stigma around men’s mental health. That’s why it’s important for all of us to openly acknowledge any struggles we are facing and create a more open dialogue about mental health.
4. Move your body
Part of being able to thrive during this uncertainty is to keep yourself motivated towards achieving a new goal – such as improving your personal fitness and working towards living a more healthy life.
We all know about the healing benefits of exercise – it gets your blood pumping and your spirits up – but most of us don’t actually relish the idea of sweating inside a hot home gym all day.
The great news is that there are all sorts of fun and exciting ways to stay fit and get home endorphins flowing. Try to have some fun by taking a new online dance class and letting loose – nobody’s looking! Or go on a hike with your friend or family for the day. Most people underestimate the healing positive effect of being outdoors in the fresh, open air.
You’d be surprised how even a simple walk in the park or a stroll at the beach can inspire the innermost feelings of happiness and peace.
5. Give your hobbies some attention
With most of us being far from our friends and families during this time, it’s important that we focus on our inner happiness and try to do things that keep us inspired.
Now more than ever, we need to focus on the hobbies and passions that we have often put on the shelf due to being caught up in the world of work and stress. Here’s just a few fun new hobbies you could get behind:
Hone your baking skill as and indulge your sweet tooth with this new delicious choc chip mug cake recipe. Or, if you’re looking for a heartier option, take some time to make your family a healthy home-cooked chickpea curry.
Get those makeup skills on point and give yourself some time to try that new contour tutorial you saw on YouTube.
Rearrange your home and redecorate your living room to feed the interior decorator inside of you.
Put your green thumb to the test and start an adorable veggie garden outside.
6. Get yourself a furry best bud
Lockdown can be lonely, and with thousands of pets abandoned and shelters left struggling due to the effects of COVID-19 on our economy, there are countless furry friends that could use a safe home right now.
What’s great is that pets are proven to have mood-boosting powers and bring about a sense of calm for people who suffer from high levels of anxiety. Bringing a new friendly companion animal into your life is a sure-fire way to manage your stress in a healthy way, reduce loneliness and elevate your mood.
Studies have even found that:
Pet owners are less likely to suffer from depression
People with pets have lower blood pressure when exposed to stressful situations
Playing with pets can increase levels of serotonin and dopamine in the body which can help anxious people to be more calm and relaxed.
Caring for a pet can help you make healthy lifestyle changes by encouraging you to start a regular exercise routine where you take them for a walk, a hike or a run.
Health and well-being with Wellbe
Living an active, healthy life can be difficult when you are silently struggling with your mental health. At Wellbe&Co, we want strong ladies and men everywhere to stay as fit, healthy and happy as they can be – no matter what these times bring.
That’s why we strive to give our loyal Instagram followers a daily dose of motivational magic to help you stay inspired and conquer your anxieties. From updates about the latest workouts and healthy new recipes to sharing essential yoga poses that will help you approach your day with mindfulness and serenity, our priority is to give you the encouragement you need to pursue your goals.
Join the WellBe family today to get your own daily, easy-to-implement, lifestyle-focused nutrition, training and health hacks – all while maintaining focus on your mental health.
This very berry quinoa porridge is an easy, clean eating breakfast for busy mornings. It’s full of good-for-your-gut nutritious ingredients, leaving you feeling fuller for longer and energised to take on the day!
INGREDIENTS
1 cup cooked quinoa
3/4 cup macadamia milk or any milk of choice
1/2 Tbsp honey
1/2 tsp vanilla essence
TOPPINGS
1/2 cup of berries of choice
1 tsp sunflower seeds
1 tsp goji berries
1 Tbsp nut butter of choice
METHOD
Warm the milk, honey & vanilla in a small sauce pan over the stove.
Place the cooked quinoa in a bowl & pour milk over it.
There is absolutely no shortage of ancient grains to add to your pantry, but if you haven’t tried bulgur wheat, lockdown is definitely the time to give it a go! Rich in fibre and so easy to cook! This delicious and flavourful meal packs a healthy punch!
INGREDIENTS
AUBERGINE
2 large aubergines
1/2 Cup Mediterranean style vegan cheese, crumbled
1/4 red onion, chopped
2 Tbsp olive oil
Salt & pepper to taste
BULGAR WHEAT
1 1/2 Tbsp olive oil
1/2 yellow onion, diced
1 red pepper, chopped
1 Cups of uncooked bulgur wheat
2 Cups of water
1/4 Cup cherry tomato pasta sauce
Salt & pepper
METHOD
Slice the eggplant down the middle & open it slightly. Make criss-cross lines inside with a sharp knife, drizzle with olive oil, salt & pepper. Start baking in the oven at 180C for 30min.
In a medium pot, heat the olive oil & sauté the onions & pepper until soft.
Add the bulgar wheat & sauté for a minute, stirring constantly.
Add the water & the pasta sauce.
Simmer for about 20 min, adding more water as needed.
Fluff with a fork & serve inside your baked aubergine, top with crumbled “feta”, red onion & fresh parsley!
Diet diversity means to include a range of different food groups into your diet, and a variety of different colours.
Did you know that every food group serves a function for our bodies and provides us with different nutrients?
The colour of foods also influences the kind of nutrients the food offers. Which is why it is important to eat a variety of foods to ensure we are taking in as many vitamins and minerals as possible.
I am sure many of you have heard the phrase, “to eat the rainbow”. This is an old saying that many used to encourage others to eat variety, as it results in increased fibre, vitamin and mineral intake. The colour of fruits and vegetables is created by phytonutrients – natural chemicals that help protect plants from bugs, pesticides and the sun’s harmful rays. Phytonutrients keep the plant healthy and provide us with antioxidant and anti-inflammatory benefits. So, what do the different colours mean?
Red
red fruits and vegetables such as tomatoes and red pepper have cancer fighting properties and reduce the risk of diabetes and heart disease.
Orange and Yellow
orange and yellow fruits and vegetables such as oranges, carrots and corn improve the immune system as they are rich in Vitamin C.
Green
green fruits and vegetables help to detoxify the body and can also assist in supporting the immune system. I am sure many of you heard the saying, “eat your greens” when you were younger. Your parents said this because greens are one of the healthiest foods we can eat. Green vegetables like spinach and broccoli are high in folate – an important B-vitamin.
Purple
purple vegetables such as aubergine and purple cabbage have anti-inflammatory and anti-aging properties.
Blue
blue fruits such as blueberries are high in antioxidants and are a great superfood for the body.
Benefits Of A Diverse Diet
As mentioned, the different food groups each provide our body with unique nutrients and functions. Daily, we consume both macronutrients (carbohydrates, fats, and protein) and micronutrients (vitamins and minerals) which serve a purpose for our body.
Macronutrients are nutrients that are needed in our bodies in large quantities and provide our body with energy.
Micronutrients are non-caloric and provide us with vitamins and minerals to support our gut health and immune system.
Carbohydrates, protein and fat all provide us with energy.
Protein is also important for muscle growth and bone health and fat insulates our organs and assists in hormone production.
As you can see, each food group provides a unique function for our body and aids our body to work in the most efficient way.
Recipe Ideas
Cocoa Blended Oats
Instead of a bowl of plain oats, change it up! Add some peanut butter for healthy fats and protein and top with fresh berries to increase your phytonutrient intake.
This meal is wholesome & full of plant-based deliciousness, perfect for meat-free Monday. A fun twist on your classic pasta dish and using chickpea pasta is high in protein, great for your gut and for your health!
INGREDIENTS
40 g chickpea pasta e.g. happy earth people
1 large whole fresh tomato
1/2 red bell pepper
1 tsp oregano
1 Tbsp tomato puree
½ – 3/4 cup vegetable stock
Half a medium-sized aubergine
Salt & pepper to taste
Sprinkle of seeds of choice
Chilli flakes, optional
METHOD
Preheat the oven to 200 degrees. Cut the tomato in quarters and place the tomato and red bell pepper in a baking dish with oregano, olive oil, salt and optional chilli flakes. Cook it in the oven for 40 mins. While the tomato and red pepper is in the oven, cut the aubergine into slices and fry the aubergine in olive oil until it starts to caramelise. Remove the tomato and red pepper from the oven and blitz together with tomato puree. Add the sauce to the aubergine and cook with vegetable stock for 10 mins. While the sauce is cooking, heat the pasta as per packet instructions. Place the pasta in the bowl, top with the homemade sauce & sprinkle with seeds, salt, pepper and enjoy.
