HEALTH APRIL 2021
GOING GREEN and loving it...
EDITOR’S NOTE
CONTENTS
ONE of the biggest obstacles to eating healthier is that we often believe that it is more expensive. With changing a diet there is a change in lifestyle and your grocery shopping list, but this doesn’t have to be so difficult. Even when I started exercising more regularly, I realised that it’s not that difficult, the hardest part was getting started and staying committed. In this month’s edition, we give you all the tips, tools and tricks you need to go greener and healthier. We look at the concept of a greener lifestyle and inexpensive meals that support this lifestyle. Becoming vegan is no longer a fad, it has proven to help people lose weight and also offer an array of additional health benefits such as better heart health. A healthier lifestyle and going vegan should not exclude the little ones – introduce your kids to this way of life. In this bumper edition, we give a story about vegan parents and the perfect guide to vegan lunchboxes. Going green does not stop in the kitchen, so we give some advice on how to incorporate a healthier lifestyle into your daily routine. In your garden, going green is easier than you think and it could have a health benefit as well. In this edition, we give you the best plants to buy for great health benefits for the whole family. If you have been one of the people who have been complaining about the exorbitantly high price of garlic and ginger, we take you through the process of growing your own. Use this edition as a springboard to coach yourself into a healthier, greener way of living, eating and relaxing.
3 Embracing a plant-based diet
Viwe
4&5 SA’s most popular vegan dishes 6&7 Recipes that pack in the veggies 8 Making the vegan switch 9 Plant-based lunchbox ideas 10 The best foods for your skin 11 What’s great about green juice 12&13 Mighty indoor plants 14 The benefits of gardening 15 Cucumber skin tips 16 Dry skin solutions 17 Grow your own garlic and ginger 18&19 Food trends for 2021
CONTACT US PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com HEALTH EDITOR Viwe Ndongeni-Ntlebi viwe.ndongeni@inl.co.za LIFESTYLE EXECUTIVE EDITOR Nelandri Narianan nelandri.narianan@inl.co.za DESIGN Juanita Minshull juanita.minshull@inl.co.za PRODUCTION Renata Ford renata.ford@inl.co.za BUSINESS DEVELOPMENT Keshni Odayan keshni.odayan@inl.co.za SALES Charl Reineke charl.reineke@inl.co.za ENQUIRIES info@anapublishing.com
ELLE HUGHES | Pexels
THE CONCEPT OF GOING GREEN For some, embracing a green outlook is an adjustment that encompasses every aspect of a person’s lifestyle Viwe Ndongeni-Ntlebi “GOING green” is in the news, commercials, our social media feeds, and in stores. But what does “going green” mean? Smart Minds explain this concept, that’s grown as a global phenomenon, as a means of caring for the environment by making a deliberate effort to be part of the change. “Our bodies endure a lot every day; we subject them to fast foods, polluted air; hence, we should work hard to ensure the toxins in the environment don’t affect us. Switching to more eco-friendly practices means taking a personal stand to be part of the change to achieve green living,” says the hub. For some people the concept of going green is a lifestyle adjustment that encompasses every aspect of a person’s lifestyle. There are many benefits to this lifestyle change. According to Go Green, “buying organic food, a popular go green lifestyle choice, leads to a reduction in chemicals and preservatives entering the body. It may also reduce, if not completely avoid, encounters with GMO foods. In the personal environment, the use of natural
products can reduce the intake of toxins into the system through airborne chemicals. For someone with allergies or concerns over their health, the lifestyle benefits can be a huge reason for why you would go green”. If you are new to green, or sustainable, eating you have likely only considered foods that are good for your personal health. But Fork In The Road, a hub that focuses on going green, says when you commit to eating green it is important to think of the health of the environment as well when considering the sustainability of foods, including fruits and vegetables. Some key questions the green hub says you should consider are: ◆ Where is the food grown? How is it grown (does farming disrupt fragile ecosystems?)? ◆ Who owns the land, who works the land, are they paid a fair wage? ◆ What inputs (pesticides, insecticides, and herbicides) are used? What equipment is used on the farm? ◆ How is the plant harvested, how is it stored, how long does it
take to reach the grocery store? Other ways of going green in your diet could include : Buy Local When you buy food that’s been grown or produced nearby, you help cut down on food that travels from farm to fork. That means reducing the amount of oil being burned and the amount of carbon emitted into the atmosphere. Plus, buying locally often means supporting small farms, which are typically using sustainable agricultural techniques that protect water and build healthy soils. Grow your own Whether you grow a pot of herbs on your windowsill or replace a bed of flowers with dark leafy greens, a home garden is the ultimate local food source. Plus, it's a great way to supplement your trips to the grocery store. Protein-packed vegetables Plant protein options that are easy to incorporate into your diet including lentils, chia seeds (throw them into smoothies, muffins, salad dressings), quinoa, peanuts, and tofu (opt for organic tofu, like Hodo, to ensure it’s made from sustainably sourced soy).
The most popular vegan dishes in South Africa revealed Uber Eats experienced a 71% increase in plant-based orders during the hard lockdown, a trend which has since continued.
THE most popular vegan dish ordered was the traditional vegan patty burger. DERYN MACEY | Unsplash
LIFESTYLE REPORTER
VEGANISM is on the rise as more South Africans opt for meat-free meals. Food ordering and delivery service platform Uber Eats late last year released compiled data around customers’ eating habits when it comes to vegan dishes, including the rising popularity of vegan dishes in the app, and their favourite meals in cities and countries across Europe. Uber Eats experienced a 71% increase in healthy orders made during the hard lockdown, a trend which has since continued. However, in true South African form, locals have found where pleasure meets plant-based. The most popular vegan item ordered was the traditional vegan patty burger, sans the mayo, a wheat-based Margherita pizza, and roasted butternut curry rounded up the top three. Uber Eats’ data also shows that soya butter chicken was the most ordered meal – for those who are not yet ready to make the jump from vegetarian to vegan. Given the increased demand for healthier alternatives, the app has further on-boarded a variety of restaurants to cater to any craving and lifestyle needs. The orders from January to October 2020 doubled compared to 2019 over the same period, and tripled since 2018. In a statement, the delivery service’s head of operations, Shane Austin, said locally, they were excited by the continued uptake of vegan orders on the app. What they have seen is that South Africans are slowly leaping vegetarianism into veganism, as restaurants are now offering vegan-friendly substitutes for some of their most iconic dishes.
BUTTERNUT curry rounded up the top three dishes after pizza, below. ANDY HAY | Unsplash
According to the food delivery service, South Africa is ranked within the top five countries for the most ordered vegan dishes globally, which highlights how locals are loving this lifestyle. Some of the most popular requests made by citizens on their vegan orders include adding a teaspoon of cocoa to oat milk to give it a chocolate flavour, while swapping yoghurt for hummus. Findings from South African retail stores Pick n Pay and Checkers showed that plant-based eating habits are on the rise. In a statement, Head of Innovation and Trend at Pick n Pay Nicki Russell said that their research
shows more customers are opting for a “flexitarian” diet, which incorporates more plant-based options and less meat. “What started as ‘Meatless Monday’ has since expanded to include more and more days of the week. “We’ve been working really hard to bring customers new and innovative local, plant-based offerings to create a one-stop destination for customers wanting to adopt a more plant-based lifestyle. “The new PnP plant-based products will give customers greater variety. We have more on-the-go snacks and fresh plant-based convenience meal options such as our Bean and Corn Bites, as well as more indulgent, plant-based items, like our frozen samoosas and pies, and vegan chocolates,” said Russell.
PACK IN THOSE GREENS Quick and affordable vegetable recipes that are simple enough to make on lazy days Lutho Pasiya
GREEN food should be healthy, cheap, delicious, fresh and accessible. In past generations, eating locally, storing up food, cooking at home, gardening and composting were all done as a matter of course. Today, we call it “going green” but ultimately it is just managing food and basic needs using affordable methods. Below are cheap and easy meals you can do on your lazy days. Broccoli Broccoli is a cheap vegetable and it provides some of almost every nutrient that you need. It’s particularly rich in vitamin C, which acts as an antioxidant and may boost your immune system.
HEARTY BEEF & BROCCOLI STIR FRY Ingredients 15ml coriander seeds 500g sirloin steak, sliced 60ml olive oil 1 red, yellow, and orange pepper, sliced into rings 2 red onions, sliced into wedges 5ml chopped fresh garlic 5ml grated fresh ginger 1 red chilli, chopped 200g broccoli, cut into florets and soaked in boiling water for 2 minutes 60ml soy sauce 125ml sweet chilli sauce 5ml sesame oil 2ml salt 125ml chopped fresh coriander Noodles, to serve
Method Pound the coriander seeds in a pestle and mortar and place in a bowl with the sliced steak and half the olive oil. Rub into the meat and set aside for 10 minutes. Heat the rest of the oil in a wok or large frying pan until hot and brown the meat in batches on both sides. Remove and set aside. Heat more oil if necessary and fry the peppers, onions, garlic, ginger and chilli until fragrant. Drain the broccoli and add to vegetables. Stir fry for two minutes. Return the steak. Mix the soy, sweet chilli, sesame oil and salt and pour over the meat and vegetables. Stir fry for two minutes, stir in the coriander and serve with noodles.
CREAMY SPINACH SOUP WITH GOAT CHEESE Spinach Bagged spinach is quite healthy and almost always reasonably priced. Spinach is rich in vitamin K, which plays an important role in bone health and reducing the risk of heart disease and cancer. Ingredients 2 tbsp olive oil 1 medium yellow onion, chopped (about 1 cup) 1 small russet potato (170g) peeled and diced 750ml low-sodium chicken or vegetable broth ½ tsp kosher salt, or more to taste ¼ tsp freshly ground black pepper 230g fresh baby spinach 1 cup low-fat milk, or more as needed; can substitute 1 cup additional broth 85g soft goat cheese (chevre) 2 tbsp plain yoghurt (low-fat or full fat) Method In a medium pot over medium heat, heat the oil until shimmering. Creamy spinach soup with goat cheese.
Add the onion and cook, stirring, until softened, about three minutes. Add the potato, broth, salt and pepper and bring to a boil. Reduce the heat to medium-low, cover and simmer until the potato is tender, about 10 minutes. Add the spinach, return the soup to a boil and cook until the spinach is completely wilted but still a vibrant green, one to two minutes. Remove from the heat. Using an immersion blender, blend the soup until smooth. (Alternatively, let the soup cool for 15 minutes, then purée in batches in a stand blender.) Return the puréed soup to medium heat; add the milk and cook until warm but not boiling. Add the goat cheese to the pot and whisk until melted. In a small bowl, stir the yoghurt with just enough water or milk, a teaspoon at a time, until it is the consistency of pancake batter. Ladle the soup into serving bowls and, using a fork, drizzle the yoghurt on top as a garnish and serve.
GREEN SMOOTHIE WITH YOGHURT, PEAR, AND GINGER This smoothie is cool, creamy, and gently tangy with a base of plain yoghurt (providing calcium, protein, and probiotics) softly sweetened with whole fruit – a very ripe pear and few dates (adding fibre, vitamin C and minerals) – and with a refreshing zing of ginger root. Ingredients ¾ cup ice 1 cup lightly packed spinach leaves 2/3 cup plain yoghurt ½ cup sliced almonds 1 very ripe medium pear (any variety), peeled, cored, and cut into chunks 3 pitted dates, coarsely chopped 1½ tsp chopped fresh ginger Honey, to taste (optional) Method Place the ice into a blender and process to crush it. Add the spinach, yoghurt, almonds, pear, dates, and ginger and blend until smooth and frothy, with a little texture remaining from the almonds and dates. Taste, and then blend in a little honey to taste, if desired.
Making the switch to VEGANISM More consumers are cutting out preservatives and animal products as a healthier option for their families Viwe Ndongeni-Ntlebi VEGAN diets are rising, and more consumers are becoming aware of the health benefits of not eating animal products, as well as the ethical and environmental impact of animal agriculture. More consumers are cutting out preservatives and animal products as a healthier option for their families. “South African consumers are understanding more and more that plant-based foods are an important part of a sustainable future, not just environmentally, but for their health too – and this is starting to reflect in the choices that future forward brands are making,” says Tammy Fry, director at Fry’s. Nicki Russell, head of product merchandise at Pick n Pay says, “We are noticing more customers experimenting with plant-based alternatives. They want a greater choice that is more accessible and at affordable prices, so we have stepped up to deliver that. “Last year we piloted dedicated plant-based destinations in selected stores – across fresh, frozen and pantry items – and it proved very popular. This year we will expand our plant-based range of PnP own brand, as well as work with other brands to bring customers more exciting products, such as the Oumph! and LikeMeat products.” We chatted to chef Norman Heath, of Radisson Blu Hotel Waterfront, to learn about some exciting, tasty vegan substitutions
you can make in your everyday meals. He says that if you’re going vegan, or are catering for vegan loved ones, there are a few things you’ll need to keep in mind: Check the ingredients on everything you buy This might sound like a lot of work, but over time you’ll start to know which products are veganfriendly and which ones aren’t. There are many foods that use chicken or beef stock, for example, while others feature dairy ingredients. Look for dairy alternatives Excluding all dairy products is generally one of the biggest adjustments for new vegans. Instead of thinking that you’re going without dairy, however, look out for substitutes that will elevate your cooking equally effectively. Heath suggests coconut milk or coconut cream as an example. “We love using coconut milk or coconut cream in sauces that would usually require dairy. These reduce well and, as a result, thicken sauces very nicely.” A common misconception about veganism is that one can only eat vegetables. That is not the case. Yes, vegetables play a big role, but there are many meat alternatives made from beans, lentils, soy and more.
Burger night can still be a thing “We were determined to have a good vegan burger available to our customers,” said Heath. “For us, that meant not only looking at what vegan burgers are available out there, but also vegan cheese – because is a burger really a burger without cheese? Initially we found that some vegan cheese didn’t melt well, so we looked around a bit more. As a team, we spent a lot of time researching as much as possible before selecting the cheese option we have available now.” Making a vegan sauce is easy Many sauces on the shelves are not vegan-friendly or contain too many additives to be healthy. You could make your own tomato sauce by using fresh tomatoes, some basil, onions, garlic and some herbs and spices. Add it all to a blender and you'll have a delicious tomato sauce for pastas, burgers and other meals. “Going vegan can be a massive commitment at the start. But if you stick with it, do your research and find good alternatives to your favourite foods, you’ll find it becomes less challenging as time goes on,” he said.
AS MORE people transition to a plant-based diet, going vegan has become more popular. It is a great way to focus on your health, as well as the health of the planet. Plant-based foods also offer nutritional health benefits and there are so many fun ways to introduce more plants into lunchboxes and gently educate kids around plant-based eating. It can be frustrating to plan and pack vegan school lunches, but we are here to help relieve some of that stress. Below are a few tips on what to pack.
The vegan lunchbox
It can be frustrating to plan and pack plant-based school meals, but we are here to help relieve some of that stress. Here are some tips on what to pack Lutho Pasiya
ADRIENNE LEONARD | Unsplash
Veggie ‘hotdogs’ You can replace the meaty wors with carrots for a tasty vegetarian twist. Choose the largest, thickest carrots you can find; they shrink during cooking, and you can always trim the narrow end to fit the bun. You can serve these carrot dogs in buns with the toppings such as vegetarian chilli, cheddar, chopped onion, pickles or relish, tomato sauce, and spicy mustard. Chickpea nibbles These nibbles are a great snack or appetizer. You can eat them right away for a tasty crunch or after they have cooled down when they are a bit chewy. You can change up your ingredients for anything you think your kids may like. You could use rosemary and lemon zest, balsamic vinegar and sea salt, Cajun spices, or sweeter combinations like cinnamon.
calories, cauliflower wings are addictive. If there are cauliflower haters around you, give them a batch of these spicy “wings” and see them change their minds.
Baked cauliflower wings Baked cauliflower wings make the perfect vegetarian substitute for crispy hot wings. This is the best way to include cauliflower in your kid’s diet. Although they are super low in
Vegan big mac This delicious vegan big mac McDonald’s replica can be made in 10 minutes at home using easy-to-find ingredients. Anyone in your household will find this burger tasty with my vegan big mac sauce included. If you have non-vegans in your
household, it’s quicker to make this vegan big mac at home than it is driving and waiting in line to order a non-vegan McDonald’s big mac (not to mention healthier, fewer calories, cheaper, and better for the environment). Meat-free mince tacos with guacamole Needing a booster shot of fun as an easy vegan lunch-box meal? Whether it’s for Taco-Tuesday or TGI-Friday, this is a great recipe for lifting your kid’s spirits and getting all hands on deck and involved in loading up their Tacos with lipsmacking goodness.
THE
3
BEST FOODS TO EAT FOR YOUR SKIN
Acne lowers self-esteem and, to fight it, you need to eat the right food Thobile Mazibuko MANY people tend to suffer from acne when entering puberty. Unfortunately, some never recover from it. Acne is a skin condition that lowers selfesteem and, to fight it, you need to eat the right food. Akhona Lali, a certified vegan nutrition health coach, opened up how being vegan helped her clear acne. In an interview with IOL Lifestyle, she said she had tried products to help clear her skin, but it kept getting worse until she decided to take a holistic approach with her skin, hair, wellness and health. “I changed my lifestyle to being vegan, I also started formulating my natural skincare products, and my skin improved drastically.” As someone who’s also suffered from acne, these are the foods that are good for skin as prescribed by my late doctor. Lemons Drinking warm water with lemon helps your digestive system and liver to eliminate waste quickly. Also add a slice of lemon in your tea or squeeze some lemon juice into a salad. Sweet potato It is the best starch you can have in your plate. Not only is it delicious, but it also contains biotin, which stimulates hair and nail growth. And good hair has the power to give one a glow boost. For example, see how bright and beautiful your skin looks after a new hairdo. Pineapple When it comes to improving digestion, reducing inflammation, and removing toxins from the body, pineapple is your best bet. But be sure not to eat too much of it as it sometimes cracks the lips. Pro tip: Drink lots of water and throw in some fruits and herbs.
What you need to know about
GREEN JUICE
It’s been one of the biggest wellness trends of the last decade and offers many health benefits Viwe Ndongeni-Ntlebi
HAVE you ever tried a green smoothie or juice? Or are you still planning on trying it? Personally, I love my green beverage, it’s my go-to drink. But truth be told, it hasn’t always been like that. I think green beverages are an acquired taste. You won’t like it the first time you try it but your palate grows to love it (trust me). Given that green juice tends to taste bitter, most recipes add small quantities of fruit – which may or may not be green – to sweeten it and improve its overall palatability. Popular fruit options include apples, berries, kiwi, lemons, oranges and grapefruit. Besides being one of the biggest trends in health and wellness trends of the last decade, the drinks offer numerous health benefits including improved digestion, weight loss, reduced inflammation and boosted immunity. Green juice floods your body with nutrients and hydration that are easily absorbed in your digestive system, especially when you drink it on an empty stomach. So hop on the trend and make the most of these health benefits. Here is a recipe for you to try: EQUIPMENT Juicer or blender INGREDIENTS 1 stalk celery 1 bunch kale 2 apples 1 cucumber Slice lemon, peeled Add ginger for flavour METHOD Juice or blend ingredients, mix together, pour over ice or blend with ice.
Eight indoor plants with proven
HEALTH BENEFITS Besides adding to the look of your decor, indoor plants have proved to improve overall mental health and well-being
HOUSE plants have become the trendy must-have this year as more people take to spending time indoors instead of braving public areas. Besides adding to the look of your decor, indoor plants have proved to improve overall mental health and well-being. Psychologists say that having the right selection of indoor plants can boost concentration and productivity by up to 15%. Gardening website Love the Garden has taken eight of the best indoor houseplants and visualised their health benefits. See their list below and spot which of the plants you have in your own home. Aloe Vera Aloe Vera has been used for thousands of years as a natural remedy. Originating from the Arabian Peninsula, it is said to contain powerful antioxidant, antibacterial and anti-inflammatory properties. Aloe vera can be used to heal burns, treat psoriasis or eczema, reduce constipation, reduce dental plaque build-up, speed up recovery of mouth ulcers and treat acne.
PEACE Lily. | MAX WILLIAMS Unsplash
Peace lily Peace lillies are said to remove harmful toxins from the air, while increasing humidity levels. This promotes better breathing, relieving irritated throats and noses, and acts as a natural air freshener.
ROSEMARY. | ZE-FERRARI CARETO Unsplash
MARIGOLDS treat skin diseases. | SUPPLIED
Snake Plant This plant goes by another rather cheeky name – mother-in-law’s tongue. Studies have shown that the plant emits oxygen while you sleep. Snake plants also remove harmful VOCs like formaldehyde, trichloroethylene and benzene from the air, improving your breathing for a better night’s rest. Chamomile Its dried flowers are used to make chamomile tea or an infusion that is said to assist with many human ailments. It may also have a
ALOE vera can be used to heal burns. | ALEXANDRA TRAN Unsplash
Rosemary Rosemary is a rich source of antioxidants and anti-inflammatory compounds. It is thought to assist with boosting the immune system and improving blood circulation.
Passion Flower The passion flower is mostly used as a dietary supplement for anxiety and sleep problems. It is also reputed to relieve pain, heart rhythm problems, menopausal symptoms and the symptoms of attention-deficit hyperactivity disorder.
Echinacea Echinacea, also known as cone flower, is widely used to fight infections, especially the common cold, the flu and other upper respiratory infections.
Marigold This popular plant is said to have antiseptic and antibacterial properties to treat skin diseases, improve wound healing, reduce inflammation and treat infection.
calming effect.
GARDENS, no matter how big or how small, can bring communities together. | MARKUS SPISKE Unsplash
Digging the benefits of gardening PAUL EKSTEEN
THERE’S really nothing like the joy of gardening. Connecting to nature, the pride of growing your own plants, flowers, food and, of course, the amazing health benefits. It’s also well-documented that gardens, no matter how big or small, have the potential to bring people and communities together. Plants instead of pills Many studies have shown gardening can also make a significant contribution to our health and well-being, not just as a way to get some physical exercise but also to improve our mental health. GPs in London have already started to prescribe gardening time to assist patients with mental health troubles. According to Professor Nox Makunga, a plant scientist at the Department of Botany and Zoology at Stellenbosch University, has an incredible flora that has been used by people for health purposes for centuries. “Apart from their aesthetic
beauty, gardens have many healing properties linked to psychospiritual healing,” says Makunga. “They may provide us with food and medicine and an interconnectedness to nature and the world around us and also to our very self. Benefits are thus psychological, social, emotional and physical. A medicinal garden in some households is a first line of primary health care.” Social seeds Gardening does not only lift your mood it is also a great way of connecting with people and reducing loneliness, which is why this Garden Day South Africans are once again encouraged to sow the spirit of ubuntu. So if you’ve been admiring your neighbour’s garden from afar, intrigued by their rambling roses or eager to learn more about their striking succulents. Gardener Alan Hulme likes to “mix it up” at his community garden Urban Organic in Blackpool, UK. Residents work alongside schoolchildren, as well
as visually impaired and socially isolated people. “The garden is the focus,” he says, “but the secret ingredients are tea, cake and bringing people together.” Here are some ideas of what you can do with garden products and how to be creative in your garden: ● Get connected to Candide, a free, new geo-localised community gardening app set to inspire, educate and cultivate green fingers in South Africa. ● Discover and explore curated ideas, articles and tips from master gardeners and knowledgeable home gardeners in the app that can help you with ideas. ● Invite your family and friends for breakfast, lunch or dinner. Use fresh ingredients from your garden to make the food. ● Use fresh flowers and greenery from your garden to make flower crowns for everyone. ● Host a plant swop by asking guests to bring rare and interesting plants to swap with each other.
Get refreshed Here are four ways ways you can use cucumber to treat a variety of common skin problems Nneka Jonas DID you know that 96% of a cucumber’s weight is water? Cucumbers are also a good bet for successful weight loss as they are also rich in fibre Other than this, cucumbers have always been an important part of skin and beauty care routines for many people. Here are four ways on how you can use cucumber for a variety of your skin woes. Reduce dark circles Putting slices of cucumber on your eyes not only relieves them from stress but could also do wonders for dark circles beneath them. Cucumber has silica, which is a compound that helps lighten dark circles. Put two slices of cucumber on your dark circles then leave them to rest on your eyes for about 8-10 minutes. Rinse off using cold water.
Controls puffiness of the eyes There are many reasons our eyes puff – dust, lack of sleep, allergies, or even stress. This can make you look run-down and tired. Cucumbers have a cooling effect on tired and stressed eyes. Treat this by simply placing a slice of cucumber on your eyes then let it rest for about 10-15 minutes. This is a perfect way to refresh tired and puffy eyes. Treats dull skin Due to its anti-inflammatory and hydrating properties, cucumbers can infuse life into
dull, lifeless skin and rejuvenate it from the inside. Cucumber can also serve as a mild astringent which is very helpful in relieving minor skin irritations. Mix one part of cucumber juice using a teaspoon of lemon juice. Apply this cooling blend on your face daily then let it sit for about 10 minutes. Treat blemishes Washing your face with cucumber water every day is a perfect way to keep blemishes intact. The excellent antiinflammatory properties of cucumber can help soothe your skin and leave you with a skin that's blemish-free and glowing. Simply mix 1 tablespoon of oats with a cucumber pulp then let it sit for about an hour. Oats exfoliates and keeps your skin clear. Apply this pack on your face then leave it for 20 minutes. Wash your face using cold water.
5
DRY SKIN SOLUTIONS NNEKA JONAS nneka.jonas@inl.co.za
DRY skin is a common condition that is caused by many things and, in many cases, it can be caused by environmental factors that remove moisture from the skin. Hot showers, arid climates, harsh soaps and heat can all trigger dry skin. Here are five remedies that can help with dry skin and will restore moisture: 1 Coconut oil Coconut oil has emollient properties. Emollients fill the gaps between the skin cells, creating a smooth surface which is why the saturated fatty acids that occur naturally in coconut oil can hydrate and smooth your skin. You do not need to mix coconut oil with anything as it is gentle enough for substantial everyday use. 2 Petroleum jelly Petroleum jelly covers the skin in a protective layer and it’s recommended for use of dry skin. It traps moisture underneath and helps with healing dry, irritated skin patches.
COCONUT oil hydrates and soothes skin. | KARL MUSC Unsplash
3 Antioxidants and omega-3s When your skin is dry, this could mean you are exposing it to elements that are damaging your skin cells faster than your body can repair them. There are some foods that can help your skin to appear healthier. Foods that are rich in antioxidants can minimise the damage from toxins and help your body make healthy cells. Some of the foods that contribute to healthy skin include: ◆ beans ◆ peas ◆ carrots ◆ blueberries ◆ tomatoes 4 Olive oil Olive oil is filled with antiageing antioxidants and hydrating
squalene which heals dry, irritated, or inflamed skin, and can also help in repairing wrinkles or sunspots. Simply soak cotton swabs in oil and apply to dry areas of your skin. Let it sit for several moments before you rinse it off. 5 Aloe and cucumber To treat dull and dry skin, take aloe vera gel and a few slices of cucumber. Add a few drops of lemon juice, and blend everything well together. Apply this paste on your skin and leave to sit for 20 minutes before you rinse it off with water. All of the ingredients in this article can help to hydrate your skin well. For even better results, make sure you use them regularly.
Grow your own
IMMUNE BOOSTERS
LUTHO PASIYA
SHOPPERS across South Africa expressed their anger and concern over the recent raw ginger and garlic price hike. People have been flocking to markets to purchase these natural immune boosters to aid in their fight to protect themselves against Covid-19. After realising the “unreasonably” high prices, some said they would rather die than buy ginger and garlic these days. Agricultural economist Dr Kobus Laubscher said Covid-19 and the increasing awareness of the health benefits of ginger and garlic should be blamed for the extreme spike in prices. Laubscher suspects that prices will probably never return to prepandemic levels. Food Lover’s Market warned that the price of ginger was expected to increase further, due to an increase in demand and a shortage of supply. “With the Covid-19 waves, we’ve seen the popularity of ginger increase as consumers seek to bolster their immune systems by including ginger in juices, soups and extracts. These factors have increased the price of the imported ginger at the fresh produce markets, which then affects retail prices,”
it said. So what can we do about it? Some South Africans have given up on buying ginger and are planting their own. You can do the same. According to the Gardening Site, garlic and ginger are easy to grow in a home herb garden and will produce abundantly. Bonus, both are easy to store, so once you grow them in your garden you will never have to buy them again. Follow these tips to grow of garlic and ginger, so you can enjoy the tasty rewards all year.
Garlic Garlic seeds are the cloves on the outside of the bulb. Buy them at your garden supply centre or use healthy seed cloves from garlic bought from a supermarket. Don’t remove seed cloves from garlic bulbs until you are ready to plant them. Autumn is the best time to plant, but garlic can also be planted in spring. In very mild climates, garlic can be grown all year round. Select a location that is in full sun, and has well-draining soil that has been amended with plenty of compost. Snap off the outside cloves from the garlic bulb. Poke each clove 6 to 8cm deep in the prepared soil, with the pointed tip facing upward. Plant cloves
8 to 13cm apart. Water cloves and cover with 15cm of lightweight mulch, like straw. The garlic shoots will find their way up through the lightweight mulch. Keep soil moist and stop watering when the green above-ground shoots turn brown. Harvest after shoots turn brown. Ginger Ginger grows best in a sheltered location, filtered sunlight, warm weather, humidity and rich, moist soil. Buy rhizomes (ginger roots) that have “eyes” (they look like tiny horns). Soak rhizomes overnight in cool water the night before planting. Plant in late winter or early spring in prepared soil. Plant 6cm deep with eyes facing upwards. Each rhizome can be broken apart to create more plants as long as each piece has an eye. Space rhizomes 8cm apart. Keep soil moist and mist plants with water during times of drought. Most ginger species thrive in moist soil. Ginger grows slowly and won’t be ready to harvest until the end of summer. As the weather starts cooling, your ginger will start to die back. Reduce the water, even let the ground dry out. This encourages the ginger to form rhizomes. Once all the leaves have died down, the ginger is ready for harvest.
Storing In mild climates, garlic and ginger can be left in the ground until needed. Both can be harvested and stored in a cool, dry place until needed. Do not wash after harvesting. Place them in a single layer during storage.
PULSES are a low-fat source of protein. | TIJANA DRNDARSKI Unsplash
Trends for your tastebuds A year of lockdown has seen us making changes to our eating and cooking habits, and experts say the habits formed in 2020 are continuing in 2021 Viwe Ndoneni-Ntlebi and IANS
THERE’S a growing appreciation for ingredients such as ghee. | MEGUMI NACHEV Unsplash
ARGUABLY 2020 saw the biggest shift in food trends; not only were families forced to cook more and together at home, but many turned to cultivating vegetable gardens for fresh produce. Experimentation in the home kitchen also thrived. As most people had more time, cooking became a family affair and was more enjoyable. Some products were harder to access, so we had to be inventive. There was less waste and we became more conscious of what we were eating. But, going forward in 2021, celebrity chef Sarah Todd believes we will see an increase in plantbased food and sustainable eating. “There has been a paradigm shift in eating habits. The last 12 months have instilled a new mindset that will continue in 2021. We will think before we spend, meaning home cooking will continue. Farmers’ approach to marketing has matured and customers are now more aware of what is available,” she told IANSlife. Globally, we’ve seen the phenomenal rise of more plantbased eating amongst the privileged who can easily afford a high consumption of meat, a status symbol in our social hierarchy for millennia. South African Registered Dietitian, Kelly Scholtz says: “An affordable diet in the average SA household is already very much plant-based, with small amounts of meat, chicken or fish used when possible, with beans, peas, lentils and foods like milk and eggs providing alternative and good sources of protein. “In those households with more access to expensive foods, there is also likely to be more aware of diet and nutrition trends. It is already clear that restaurants and retailers in South Africa are stocking more meat alternatives and vegetarian and vegan products in support of this trend, which suggests that there is more demand for plant-
based options from consumers.” While many may argue that this trend will pass, Association for Dietetics in South Africa (ADSA) spokesperson, Cath Day, says eating fruits and vegetables will never go out of style. “In my view, every vegetable and fruit is a rock star as they all promote eating fresh and unprocessed food. They are loaded with vitamins, minerals, polyphenols and fibre; making them a nutritionally dense food option. Therefore the message, ‘eat your fruits and vegetables, will never go out of style in the nutrition world. “The new rock stars on the block, in my opinion, especially from a sustainability point of view, are the pulses. Pulses are the edible seeds of plants in the legume family. Pulses grow in pods and come in a variety of shapes, sizes and colours, and include dry beans, dry broad beans, dry peas, chickpeas, cowpeas, pigeon peas and lentils. “Pulses promote the health of
the planet too as growing pulses promote sustainable agriculture. Pulse crops help decrease greenhouse gases, increase soil health and use less water than other crops. Additionally, pulses are a low-fat source of protein with high levels of protein and fibre. Pulses also contain important vitamins and minerals like iron, potassium and folate. Therefore, not only are they great for the earth, but they are also great for your health.” Speaking to IANSlife, Chef Vineet Manocha, Vice President Culinary, Lite Bite Foods, feels the year 2020 brought dramatic changes in eating and living habits, with “local being the new sustainable”, more and more use of local resources, produce, ingredients and equipment, and a focus on seasonal produce. Here are some of Manocha’s food trend predictions: Healthy all the way Health food is totally in and immunity-boosting foods are trending. The focus will be on
choosing the ingredients carefully and eating well in the age of dieting. Wholesome and nutritious food which is well balanced as per the principles of Ayurveda will be planned. Food also affects your mental health and in this age of pandemic anxiety, it’s very important that we eat calming nutritional food. Heirloom and ancient ingredients There will be a lot of experimentation on heirloom varieties like ragi, barley, millets, teff and spelt. More and more focus will be on lost ingredients and lost recipes. Home chefs are bringing in a lot of traction on ancient recipes. It’s not difficult in India to move back to sustainable heirloom ingredients as we just have to look back two generations. There is a lot of focus on reviving the old cooking methods, cookware, techniques and recipes. There is a growing appreciation for ghee and cold-pressed seed oils which were used by the ancestors.
