Women's Health Kitchen Secrets

Women's Health Kitchen Secrets

Women's Health Kitchen Secrets
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The undeniable power of good food: it can turn a miserable day into a great one, bring people together, even ward off chronic disease. It’s why the trusted team at WH are passionate about bringing you the best nutrition advice and cooking tips by cutting through the noise of the ever-growing wellness industry. You’ll find this guide not only brimming with delicious, wholesome recipes that can be easily created in your own kitchen, but also filled with expert-approved, science-backed nutritional guidance to ensure that what you’re putting on your plate is doing the very best for your body and mind. Ideal for seasoned foodies and beginners alike, it’ll soon have you eating smarter, healthier and happier.

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2 min.

You might say, judging by my reading habits, that I wasn’t your average 18-year-old. Because along with the pretentious novels and women’s magazine subscriptions, I was happiest when perched on a stool in my best friend’s kitchen, poring over recipe books and cooking magazines with her 40-something mum. I wasn’t a particularly zealous cook, nor a natural entertaining hostess – sadly, I haven’t fully mastered either role with age, not for want of trying – but I loved how good food could make people feel, how the sight of a vibrant plate could make me smile as well as salivate. A decade and a half later, with years as a health editor under my belt, I now know, too, the body-boosting, future-proofing, life-enhancing benefits that come with eating well. I feel…

1 min.
oat, seed & nut bars

servings vegan Raw cacao contains powerful mood-boosting antioxidants and can help improve circulation Ingredients 1 tsp coconut oil, to grease tray • 240g rolled oats • 30g raw cacao nibs • 100g pistachio kernels, chopped • 50g almonds, chopped • 50g pumpkin seeds • 50g goji berries • 30g coconut flour • 40g coconut flakes • 375ml almond milk (or coconut milk) • 5 medjool dates, chopped • 2 ripe bananas Method 1 Preheat the oven to 120°C and grease a large, deep ovenproof tray with coconut oil. 2 Place the oats, cacao nibs, pistachios, almonds, pumpkin seeds, goji berries, coconut flour and coconut flakes into a large bowl. Mix to combine, then form a well in the centre. 3 Pour 250ml almond milk into a small saucepan over a medium-high heat. Add the dates and stir occasionally…

5 min.
blitz this

They occupy a Holly Willoughby-shaped niche in the world of wellness: wholesome, fun, camera-ready… Everyone wants in, and with good reason. Those juices and smoothies you (and/or the bar at your favourite boutique fitness studio) are blitzing pack major nutritional potential. As Alana MacDonald, dietitian and spokesperson for the British Dietetic Association, explains, ‘Even health-conscious people often put away less fruit and veg than they realise, and juices and smoothies are a way to get in a high proportion of those essential vitamins and minerals in one go.’ But, she warns, beneath the blitzed bananas and pulverised spinach, there can be hidden health pitfalls: ‘With juicing, the flesh of the fruit is no longer present – this turns the contents of your glass into free sugars.’ Plus, there’s the fact that…

1 min.
upgrade your smoothie

Kapow with powder Chasing gains? Protein powder can take your smoothie from bronze to gold. But, Spendlove warns, going too large on protein can be detrimental, as the body is likely to store it as fat. ‘I would recommend consuming protein as a whole food alongside the drink where possible.’ Blend like a bodybuilder Is banana your smoothie staple but you want to cut the sugar content? Swap half for courgette. ‘Bodybuilders often use frozen courgette to get the same texture as frozen banana, and it doesn’t affect the flavour,’ says Spendlove. Blitz the fat ‘If you’re mindful of your weight, include just one or two healthyfat options,’ advises Spendlove. ‘Nuts, nut butters, avocado and coconut milk are nutritious, but energy-dense – half an avo can contain up to 200 calories. Add nuts, seeds and…

1 min.
butternut flapjacks

servings Craving something sweet? Swap the toppings for a drizzle of honey, some fresh berries, banana slices and a squeeze of lime juice Ingredients 200g rolled oats • 1 tsp ground nutmeg • 1 tsp ground cinnamon • 1 vanilla pod, deseeded • 1 tsp baking powder • ¼ tsp baking soda • ½ tsp salt • 150g roasted butternut squash • 450ml almond milk • 4 eggs • olive oil, for frying FOR THE TOPPINGS 80g smoked salmon • 1 avocado, sliced • 60g soft, creamy goat’s cheese • 50g pumpkin seeds • 1 lemon Method 1 Do your future self a favour and make the batter the night before so the oats have time to soak up all the flavours. Pop your oats, nutmeg, cinnamon, vanilla, baking powder, baking soda and salt into a food…

2 min.
green shakshuka

servings This dish is packed with moodboosting vitamins B and D, thanks to the spinach and eggs, as well as omega-3 if you include the trout Ingredients 2 leeks, chopped • 1 garlic clove, crushed • olive oil •chilli flakes (optional) • bunch of asparagus, chopped • 150g petits pois • 2 handfuls of baby spinach • 4 eggs • salt and pepper • 50g smoked trout (optional) • 1 lemon Method 1 Sauté the leeks and garlic in oil in a large heavy-based pan (add the chilli flakes now, if using). 2 Add the asparagus and sauté for 1 min. Then add the petits pois and sauté for another min. Stir in the baby spinach until just wilted. 3 Make four wells in the veg mixture and crack an egg into each one. Cover and cook…