Men's Health (South Africa) - - FOOD -


In a bowl, stir 1 cup plain Greek yo­ghurt; ½ English cu­cum­ber (peeled, seeded, and diced); juice of ½ lemon; 1 minced gar­lic clove; 1½ Tbsp chopped dill, pars­ley, or mint; and ½ tsp each kosher salt and ground black pep­per. Spoon it onto a home-made shwarma or falafel.

HEALTH BONUS: It’s a good source of protein.


Us­ing a food pro­ces­sor, pulse ½ cup each pit­ted black/Kala­mata olives and pit­ted green olives, 2 Tbsp each drained capers and roughly chopped pars­ley or basil, and ½ tsp dried ore­ganum or rose­mary, un­til a chunky paste forms. Trans­fer to a bowl, stir in 1 Tbsp ex­tra-vir­gin olive oil, and sea­son to taste with ground black pep­per. Use it as a saltysavoury sand­wich spread.

HEALTH BONUS: Olives con­tain heart-healthy fats.


In a food pro­ces­sor, pulse 1 cup packed fresh basil leaves, ¼ cup grated Parme­san, 3 Tbsp toasted pine nuts, and 2 gar­lic cloves, un­til finely chopped. With the mo­tor run­ning, pour in ⅓ cup ex­travir­gin olive oil un­til com­pletely com­bined. Sea­son to taste with salt and pep­per. It’s good in pasta, yeah, but it’s also ex­cel­lent stirred into hum­mus and served with warmed whole­wheat pita. HEALTH BONUS: One ta­ble­spoon (which is usu­ally all you need) has be­tween 1 000 and 1 400 kilo­joules.

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