(For women who love food)
We’re not here for prohibitive, monotonous meal plans in a bid to meet short-term health goals. Far better, we think, to fill up on the fare that makes you feel good. To that end, we’re serving up a month’s worth of smart nutrition tips from the latest science and most toothsome cookbooks. Cutlery at the ready
01. Fill up on antioxidants with cauli tacos: Everyone loves tacos – and these ones are also stuffed with illness-fighting phytonutrients. Blitz a head of cauliflower florets (chopped) in a food processor till pebbled. In a bowl, mix with 3 tbsp oil, 3½ tsp chilli powder, and salt to taste. Divide between 2 baking trays. Roast in a 200°C oven till browned, 20 to 30 mins, rotating the trays halfway through. Serve with warm taco shells, shredded lettuce and grated cheese. Big Little Recipes, by Emma Laperruque
02. Score your six a day Think you eat plenty of fruit and veg? Work in one more portion. People who ate the most plant-based foods had a 9% lower risk of getting Covid than people who ate the least, a 2021 Gut study found. If you’re not sure where to start, try the next few tips.
03. Try cooked lettuce In an oiled pan on a high heat, add the leaves of half a head of iceberg lettuce. Toss; add a sliced garlic clove, soya sauce, fish sauce, rice vinegar, black pepper and toasted sesame seeds. Cook till charred; serve. Cooking At Home by David Chang
04. Macro-dose your greens Pour a bag of spinach into a large, oiled wok over a medium-high heat. Cook until wilted, about 2 mins. Season with salt, black pepper and freshly squeezed lemon juice. Serve with your choice of protein and some tasty grains or flatbreads.
05. Know your onions They’re a top source of immunity-boosting antioxidants, but not that easy on your eyes. If chopping them leaves you a blubbering mess, close your mouth. You’ll be fine if you’re not inhaling gulps of onion-tinged air.
06 …or just roast those onions whole Slice an inch off the tops of 4 onions. Set onions on a baking tray sprinkled liberally with sea salt and mound the salt around the base of each one. Drizzle each with ½ tbsp olive oil and roast in a 180˚C oven till tender, about 4 hrs. Remove, let cool and peel off burnt bits. Douse with more olive oil and lemon juice, then serve. Food IQ by Daniel Holzman and Matt Rodbard
07. Grow your own If you’re bored of the button mushrooms at your local supermarket, try an Urban Farm It kit, which helps you grow oyster mushrooms at home in as little as three weeks. Throw the results into a stir-fry or omelette.
08 Against the wals? Walnuts aren’t boring – if you know what to do with them. Try adding a handful to your shake – they’re heart-healthy, but also contain natural oils that make your smoothie smoother
