1. GUTTERCREDITTK
GUTTERCREDITTK
114 W O M E N ’ S H E A LT H / April 2015 / WomensHealthSA.co.za April 2015 / W O M E N ’ S H E A LT H 115114 W O M E N ’ S H E A LT H / September 2015 / WomensHealthSA.co.za September 2015 / W O M E N ’ S H E A LT H 115
Eat yourself gorgeous
from the inside with these
beauty-boosting breakfast recipes.
All wheat- and dairy-free!
BY AMY RANKIN
PHOTOGRAPHS BY SEAN CALITZ
& SHINE
Rise
REHYDRATE
SMOOTHIE
HAIR-RAISING
PANCAKES
Beauty Boost
The butternut (in the pancake) is
packed with vitamins A, C and E, as
well as magnesium, potassium and
iron – all of which help to improve
hair volume, gloss and regrowth.
The selenium found in the oats
and seeds also helps to reduce
dandruff and hair loss, promoting
healthy hair growth.
Beauty Boost
Winterleftyourskinhigh
anddry?Addanavocadotoyour
morningsmoothie.Itcontainshigh
amountsofantioxidants,vitaminE
andpolyunsaturatedfats,whichall
helptokeepyourskinmoisturised.The
additionofbaobab-fruitpowder–high
invitaminC–helpsyourbodytoform
collagenandelastin,twostructural
proteinsthatgiveyourskin
supportandelasticity.
If you want to make these
into sweet flapjacks, add
two tablespoons agave
syrup or honey to the
batter and serve the
pancakes with extra
butter and honey instead
of avocado, goat’s cheese
and salmon.
Using coconut water
instead of regular H2O
means you’ll feel
as rehydrated as you
look thanks to the
electrolytes and high
levels of potassium.

2. GUTTERCREDITTK
GUTTERCREDITTK
116 W O M E N ’ S H E A LT H / April 2015 / WomensHealthSA.co.za April 2015 / W O M E N ’ S H E A LT H 117116 W O M E N ’ S H E A LT H / September 2015 / WomensHealthSA.co.za April 2015 / W O M E N ’ S H E A LT H 117
To make the bars slightly
sweeter, add half a cup
chopped raisins or
honey to the mixture.
MORNING-AFTER
PORRIDGE
AGE-DEFYING
BREAKFAST BARS
Beauty Boost
Strawberries are packed with
antioxidants, which have been proven
to help protect and repair skin as well
as prevent free-radical destruction
of cells. The addition of chia seeds
will reduce inflammation and help
the body rid itself of toxins thanks
to the high omega-3 and selenium
content – great for combatting
the damage from those Phuza
Thursday cocktails.
Beauty Boost
The raw cacao in these bars
helps better your circulation,
zapping those panda-like bags,
while pistachios are a great
source of vitamin E (vital for skin
rejuvenation), which helps reduce
the appearance of age spots
and pigmentation.
Top with blueberries or
kiwi for extra fruity flavour
and added antioxidants.
September 2015 / W O M E N ’ S H E A LT H 117

3. GUTTERCREDITTK
118 W O M E N ’ S H E A LT H / September 2015 / WomensHealthSA.co.za April 2015 / W O M E N ’ S H E A LT H 119
Beauty Boost
Gingerol, the antioxidant in
ginger, not only helps tone your
skin, but also acts as an anti-
inflammatory, which can help firm
up skin to look more youthful.
It also helps calm rashes
and acne-prone skin.
pan and drizzle in a little
oil if necessary. Cook the
pancakes in batches until
golden. Set aside in the
oven to keep warm. Don’t
pile on top of one another
as the pancakes may stick.
You should get 12 thick
pancakes out of the
mixture (about 10
to 15cm in diameter).
6/ Divide the pancakes
among four plates. Divide
the toppings over the
pancakes and squeeze
a little lemon juice on top.
SERVES 4. Per serving (322g): 2 131kJ,
26g fat (5g sat), 39g carbs, 470mg
sodium, 10g fibre, 32g protein
AGE-DEFYING
BREAKFAST
BARS
1tspcoconutoil,
forgreasingtray
2½cupsrolledoats
¼cuprawcacaonibs
100gpistachios,
shelledandchopped
50galmonds,chopped
50gpumpkinseeds
50ggojiberries
¼cupcoconutflour
½cupcoconutflakes
1½cupsalmondmilk(or
coconutmilk),divided
5medjooldates,
pittedandchopped
2ripebananas
1/ Preheat oven to
120°C and grease a large
ovenproof deep-dish tray.
2/ Place the oats, cacao
nibs, pistachios, almonds,
pumpkin seeds, goji berries,
coconut flour and flakes into
a large bowl. Mix to combine
and form a well in the centre.
3/ Place one cup almond
milk in a small saucepan
and some torn mint leaves.
Seal jar and allow to set
for about 30 minutes
– it’ll be perfect by the
time you arrive at work
for a desk brekky.
SERVES 1. Per serving (351g): 2 633kJ,
42g fat (21g sat), 60g carbs, 105mg
sodium, 30g fibre, 14g protein
YOUTHFUL-
GLOW
GRANOLA
2tbspfreshly
gratedginger
⅓cupdesiccated
coconut
⅔cupcoconutflakes
1cupmacadamia
nuts,chopped
⅓cupalmonds,
chopped
⅓cuppumpkinseeds
10medjooldates,
chopped
Pinchgroundcinnamon
Pinchgroundnutmeg
½cupcoconutoil
1/ Preheat oven to 180°C.
2/ Mix all the ingredients
together in a large bowl,
making sure that the
coconut oil coats evenly.
3/ Spread the mixture onto
a parchment-paper-lined
baking tray and bake for
15 minutes, or until golden
brown. Cool, then pop this
mixture into a large sealable
container, or divide into
five zip-lock bags. Breakfast
sorted for the week? You
glow girl!
SERVES 5. Per serving (114g): 2 926kJ,
60g fat (35g sat), 37g carbs, 10mg
sodium, 8g fibre, 8g protein
FOODSTYLING:BRITADUPLESSIS
September 2015 / W O M E N ’ S H E A LT H 119
REHYDRATE
SMOOTHIE
1banana
½avo
½to¾cup
coconutwater
10to12frozen
strawberries
1tbspbaobabpowder
1tsphoney
10almonds
1/ Place all the ingredients
in a blender and pulse
until smooth.
2/ Add more coconut
water depending on
how runny you like
your smoothie.
SERVES 1. Per serving (655g): 2 215kJ,
21g fat (3g sat), 77g carbs, 190mg
sodium, 19g fibre, 20g protein
HAIR-RAISING
PANCAKES
2cupsrolledoats
1tspgroundnutmeg
1tspgroundcinnamon
1vanillapod,deseeded
1tspbakingpowder
¼tspbakingsoda
½tspseasalt
150groastedbutternut
¾cupalmondmilk,
plus1cupextra
4largefree-
rangeeggs
Oliveoil,forfrying
TOPPINGS:
80gsmokedsalmon
1avocado,sliced
½logsoftcreamy
goat’scheese
50gpumpkinseeds,
chopped
1lemon,quartered
1/ Perfect for Sunday
brunch, start making the
batter the night before, so
that the oats have time to
soak up all the flavours.
Place oats, nutmeg,
cinnamon, vanilla, baking
powder, baking soda and
salt into a food processor
and blitz to combine.
2/ Mash the butternut
in a bowl, then, using
a hand-blender, blend
¾ cup almond milk with
the butternut to form a
purée. Add to oat mixture.
3/ Crack the eggs into
the oat mixture and
blend again until well
combined. Place the
batter in a bowl, cover
with cling film and place
in the fridge overnight.
4/ Come morning,
the batter would have
thickened quite a bit.
Mix in the remaining
cup almond milk to
loosen the mixture.
5/ Heat a non-stick frying
Instead of eating your
granola with milk, mash
one banana, mix in one
tablespoon of nut butter
and heat for 30 seconds
to “melt” slightly until it
has a similar consistency
to yoghurt. Mix in granola
and munch down – yum!
YOUTHFUL-GLOW
GRANOLA
over medium-high heat.
Add in the dates and stir
occasionally until the milk
is bubbling and the dates
start to break down,
forming a syrup. Pour
into the oat mixture
and stir to combine.
4/ Mash the ripe bananas
and, using a hand blender,
blend in the remaining half
cup of milk to form a thick
liquid. Mix this into the oat
mixture until everything
is evenly covered.
5/ Press the mixture
into the dish and bake for
one hour, then turn the
temperature up to 150°C
and bake for a further 20
minutes or until the edges
are nice and golden, but
the mixture is still chewy.
Remove and allow to cool
slightly before slicing into
12 bars.
SERVES 12. Per serving (106g):
1 212kJ, 14g fat (4g sat), 35g carbs,
45mg sodium, 8g fibre, 9g protein
MORNING-
AFTER
PORRIDGE
6largestrawberries
¼cupcoconutflakes
¼cupchiaseeds
1tbspagavesyrup
½cupalmondmilk
2tbsprawcacaonibs
Sprigofmint
1/ Mash strawberries
and stir in coconut flakes.
2/ Add the chia seeds
and agave syrup and mix
together before placing
in a Consol jar.
3/ Pour in almond milk
and top with cocoa nibs
Morning Glorious
WH dietician Dr Celeste Naudé gives you tips to keep you glowing
from the inside...
> The nutrients
important for skin
health are vitamins
A, C, B2, B3, B6, E,
zinc and selenium.
Deficiencies
have been shown
to cause skin
problems, but
you can get enough
of these nutrients
from a healthy,
varied diet.
> A diet rich in
antioxidants is
a must for skin
health, since
antioxidants
help prevent
the oxidative
damage that
promotes ageing.
Antioxidants work
best when they’re
derived from food
sources, rather than
taken in supplement
form. Potent
food sources
of antioxidants
include: prunes,
blueberries,
oranges, apples,
blackberries,
kiwis, raspberries,
strawberries,
pomegranates,
purple cabbage,
kale, Brussels
sprouts, raw spinach
and watercress.
> Don’t smoke.
Research shows that
smoking can speed
up the normal
ageing process of
skin, contributing
to damage and
wrinkles. Skin
changes from
smoking can
be seen in young
adults who have
been smoking
for as few as
10 years.
> Drink lots of
water. This gives
skin the moisture
it needs and
promotes optimal
cell renewal.
Plus, it helps
to clear the
body of waste.
WH Online > For more smoothie recipes, go to WomensHealthSA.co.za