Protein maxxing is taking over social media. But what is it, is it actually good for you and how can you add more protein to your breakfast? 

What is protein maxxing? 

Protein maxxing is the latest food trend taking over social media, with people finding easy ways to add more protein to everyday meals. It focuses on incorporating protein-rich foods like Greek yogurt, egg whites, cottage cheese and protein powder to boost protein intake. 

While protein is essential for muscle repair and overall health, the amount you need depends on factors such as age, body weight and activity levels. 

Breakfast is one of the easiest places to start. We’ve rounded up simple, protein-packed oat bowls inspired by our favourite food creators, featuring oats, yogurt, nut butter and delicious toppings for a filling, fuss-free meal. 

Blueberry salted caramel overnight oats 

Sharon Van Wyk’s overnight oats are all about staying consistent without feeling restricted, combining sweet blueberry and salted caramel flavours in one easy breakfast with her recipe.  

Vanilla cinnamon overnight oats 

Fran gives breakfast a sweet-treat makeover with her vanilla cinnamon overnight oats recipe while keeping things gentle on the gut. 

Brownie bowl baked oats  

Lean girl turns her baked oats obsession into dessert for breakfast territory with this decedent, chocolatey brownie-inspired recipe. 

Mocha overnight weetbix  

Registered dietitian Gen Hesse shares her high protein recipe using an all-time South African favourite, transforming weetbix into a creamy mocha breakfast.  

The post Protein Maxxing  appeared first on MyKitchen.

Step into our kitchen for fresh, colourful spring salads packed with flavour. Perfect for your picnic basket, lighter lunches, side salads and bringing a taste of spring to your table. 

Crispy calamari and watermelon with a mint, lime and chilli salad dressing 

Serves 4 

Ingredients  

For the calamari: 

500g calamari rings or tubes and tentacles, defrosted 
Salt and coarsely ground black pepper
2 tbsp fresh coriander 
Vegetable oil for frying
½ cup cornflour  

For the dressing: 

½ punnet fresh mint leaves 
½ punnet fresh coriander leaves 
2 red chillies, seeds removed 
2 limes, juiced and zested 
¼ cup olive oil  

To serve: 

2 handfuls fresh rocket 
½ watermelon, rind removed and cubed 
1 punnet exotic tomato medley, halved 
2 spring onion, thinly sliced  

Method 

1. Pat down the calamari with kitchen paper to remove excess moisture.
2. In a bowl, toss the calamari with the seasoning and coriander.
3. Heat the oil in a large pan.
4. Dip the calamari into the cornflour, shake off any excess and shallow or deep-fry in hot oil for about 3–4 minutes or until cooked through and golden. Drain on kitchen paper.
5. Blitz the mint, coriander, chilli, lime zest, lime juice and olive oil until it reaches the consistency of a dressing. Season well.
6. Arrange the rocket in a serving bowl and top with the watermelon, tomatoes and spring onion. Scatter over the crispy calamari.
7. Drizzle the salad with the dressing just before serving and toss through to coat.

Recipe and photography: Fresh Living Magazine 

Zingy Citrus and Chicken Salad 

Serves 4 

Ingredients  

For the chicken: 

2 cups creamy chicken and mushroom mixture
¼ cup mayonnaise
1 Tbsp wholegrain mustard
2 Tbsp fresh parsley 

For the salad:

1 cup baby spinach
1 cucumber, shaved into ribbons
1 red onion, sliced
2 oranges, segmented or sliced
1 grapefruit, segmented or sliced
Glug olive oil
1 lemon, juiced 

Method 

1. Drain creamy chicken and mushroom mixture through a colander. Remove the mushrooms if you prefer.
2. Combine chicken, mayonnaise, mustard and parsley and set aside.
3. Divide spinach, cucumber, red onion, orange and grapefruit between 4 serving bowls.
4. Top with chicken, drizzle with olive oil and lemon juice and top with crispy chicken skin.

Recipe & styling: Chad January
Photography: Zhann Solomons  

Carrot and quinoa salad with hummus dressing  

• Serves 4-6 

Ingredients  

2 packets rainbow or regular baby carrots, trimmed and halved
1 packet Brussels sprouts, halved
Glug olive or canola oil
2 cloves garlic, chopped
Salt and milled black pepper
2 cups cooked quinoa
½ lemon, juiced
2 Tbsp fresh coriander, chopped
½ packet baby spinach
5-6 radishes, sliced
50g crispy chickpeas (optional) 

For the dressing:

250g hummus
3 Tbsp olive oil
¼ cup of 1 lemon
2 red chillies, deseeded and chopped
1 Tbsp chopped fresh coriander 

Method 

1. Preheat oven to 180°C.
2. Place carrots and Brussels sprouts on a baking tray. Drizzle with oil, sprinkle with garlic and season.
3. Roast for 10-12 minutes or until cooked through.
4. Spread cooked quinoa over two baking trays and roast in the oven, stirring every few minutes until crispy and golden. Cool.
5. Combine quinoa, lemon juice and coriander, and season.
6. Place spinach on a serving dish and top with quinoa mixture.
7. Add roasted carrots and Brussels sprouts, radish and crispy chickpeas.
8. Combine dressing ingredients and season to taste.
9. Serve salad with dressing on the side or drizzled over.

Cook’s Note
Roasting the quinoa in the oven until crispy adds more texture and flavour. 

Recipe and photography courtesy of Fresh Living Magazine  

 Halloumi & melon summer salad 

Serves 6 

Ingredients 

Oil, for frying
1 block (300g) halloumi, thinly sliced
1 packet (40g) rocket
350g exotic mixed tomatoes, halved
1 avocado, peeled, pitted and diced
2 large carrots, peeled and sliced into ribbons
2 blocks feta, crumbled
½ red onion, sliced into petals
1 papaya, peeled and sliced into thin wedges
5-8 radishes, thinly sliced

For the balsamic vinaigrette:   

¼ cup olive oil
2 Tbsp balsamic vinegar
2 tsp wholegrain mustard
1 clove garlic, minced
2 tsp honey 

Method 

1. Combine balsamic vinaigrette ingredients and set aside.
2. Add oil to a hot pan and fry halloumi until golden and crispy. Drain on kitchen paper.
3. Combine remaining ingredients on a serving platter and season. Top with crispy halloumi and drizzle with balsamic vinaigrette just before serving.

Recipes & Styling: Sjaan Van Der Ploeg
Photography: Zhann Solomons 

The post Salads to help you kick the winter blues appeared first on MyKitchen.

Who says eggs are reserved for breakfast? We’ve put together four dinners to turn to when you feel like a plate of gold to take away the decision fatigue. 

Oyakodon-Inspired Rice Bowl   

A Japanese favourite featuring onions, chicken and egg simmered in a sticky soy sauce. Usually requiring Kombu (a Japanese kelp stock), we’ve simplified the recipe slightly to make it more accessible. 

Serves 4 

 Ingredients 

½ cup chicken stock
2 Tbsp warm water
2 Tbsp soy sauce
2 tsp sugar
4 large eggs
1 onion, diced into 1cm pieces
500g deboned chicken thighs, cubed 

 For serving 

2–3 cups cooked short grain white rice, fluffed and hot
2 spring onions, thinly sliced
Poke spice (optional)
1 sheet nori (dried seaweed) (optional) 

 Method 

1. Combine the stock, water, soy sauce and sugar mixture in a jug. Set aside. 
2. Crack the eggs into a large bowl. Use a pair of chopsticks or skewers to make gentle cutting actions through the eggs, breaking them into patches of yolk and white. Do not combine fully. The idea is to add the loosely mixed eggs into the pan as is.
3. Add onion to a cold frying pan, followed by the stock mixture.
4. Turn heat to medium, slowly bringing the mixture to a simmer.
5. Once hot, add the chicken, evenly distributing it around the onion.
6. Simmer uncovered for 8 minutes, flipping the chicken halfway through.
7. After 8 minutes, pour half the marbled egg into the middle of the pan, letting it settle without stirring. Simmer for 1 minute.
8. Pour the remaining egg mixture into the pan and cook for another 1–2 minutes, until the whites are cooked but the yolks are still slightly runny.
9. Spoon hot, fluffy rice into four serving bowls, then top with portions of oyakodon, spooning in any pan sauces.
10. Top with spring onions, poke spice and nori, if using.

 Viral Omlette Bun  

Serve these gourmet buns with a side of roast potato wedges to make it a more substantial meal. 

Serves 3 

 Ingredients 

6 eggs
Butter, for toasting
3 brioche buns
3 Tbsp canola oil
6 tsp chilli crisp
½ red onion, finely chopped
200g Cheddar cheese, grated
Salt and milled pepper
100g streaky bacon, cooked
4 salad tomatoes, sliced
2 ripe avocados, halved and sliced
40g rocket or baby spinach, washed 

 Method 

1. Crack 2 eggs into a bowl and whisk well. 
2. Halve 3 rolls, butter both sides.
3. Toast the rolls, buttered side down, in a hot pan, until crisp and golden. Remove. Wipe the pan to remove crumbs.
4. Add 1 Tbsp oil and 2 tsp chilli crisp to the same pan. Allow to sizzle for 5 seconds before pouring in the whisked egg.
5. Scatter ⅓ of the chopped red onion and a small portion of the Cheddar evenly over the egg. Season.
6. After about 20 seconds, when the omelette is starting to set but is still slightly runny on top, place two halves of a roll, toasted side down, into the middle of the pan, securing them onto the egg.
7. Fry for another 1–2 minutes, or until the omelette is cooked to your liking.
8. Use a spatula to loosen around and under the edges of the omelette, then work it under the bun and carefully flip the whole omelette over. (Keeping it in the pan works best.)
9. Fold the two long sides of the omelette back onto the buns to make a little envelope. Now move the buns over onto a bread board.
10. Scatter another portion of Cheddar onto the omelette, followed by two pieces of bacon, two slices of tomato, a few slices of avocado and a small handful of rocket.
11. Fold the lid of the bun over to enclose. Repeat to make two more buns and serve.

Huevos Racheros  

 Tortillas smeared with refried beans, topped with a fried egg, salsa and a smoky tomato sauce.

Serves 4 

Ingredients 

For the quick refried beans: 

2 Tbsp olive oil
1 onion, finely chopped
1 clove garlic, grated
½ tsp chilli flakes
½ tsp ground cumin
1 can (400g) black beans, drained
½ cup vegetable stock 

For the pico de gallo: 

2 salad tomatoes, diced
½ onion, finely chopped
1 jalapeño, finely chopped
20g coriander, finely chopped
1 clove garlic, grated
1 lime, zested and juiced
½ tsp salt 

For the eggs  

Canola oil, for shallow frying
4 medium white flour wraps
4 large eggs
¼ cup Rancheros sauce 
2 discs feta, crumbled
2 ripe avocados, sliced
Coriander leaves, for garnish 

Method 

1. For the refried beans, heat oil in a large pan over medium heat.
2. Fry the onion until golden and translucent, about 8 minutes.
3. Stir through the garlic and spices, frying for another minute
4. Add the beans and stock, increase the heat to a simmer and cook for 3–5 minutes, until thickened.
5. Remove from the heat and use a fork to mash the beans into a chunky consistency.
6. For the pico de gallo, toss ingredients together in a bowl.
7. Add ¼ cup oil to a pan over medium-high heat.
8. Once hot, add a tortilla and fry for 15–25 seconds, flipping halfway through, until slightly golden and bubbled. Place on kitchen paper to drain. Repeat with remaining tortillas.
9. Divide beans between the tortillas and spread over each.
10. Reduce heat and add a little more oil to the pan if needed.
11. Crack 1–2 eggs into the pan and fry until the whites are set and the edges are crispy, but the yolks are still slightly runny. Repeat with remaining 2 eggs.
12. Arrange 1 egg on top of each tortilla, topping with a generous spoonful of warmed rancheros sauce and pico de gallo.
13. Finish with a scattering of feta, sliced avocado and coriander.

Spinach And Mushroom Frittata  

A fresh vegetarian dinner that feeds the whole family from a single pan.

Serves 6–8 

 Ingredients 

¼ cup canola oil
250g large brown portobello mushrooms, sliced
2 onions, halved and finely sliced
2 cloves garlic, minced
100g Swiss chard spinach, stems removed and roughly chopped
20g chives, sliced
1 cup milk
Salt and milled pepper
2 discs feta, crumbled 

 For the salad: 

350g exotic or cherry tomatoes, quartered
180g Italian salad leaves, washed
4 radishes, thinly sliced 

 Method  

1. Preheat oven to 180°C.
2. Add half the oil in a frying pan over medium heat.
3. Fry mushrooms in two batches for 4-5 minutes each, turning often, until golden. Remove and set aside.
4. Turn down the heat slightly, add the remaining oil, followed by the onions.
5. Fry onions for 10-12 minutes, until caramelised. Stir through the garlic and fry for 1 minute until fragrant. Remove onion mixture from the heat.
6. Submerge Swiss chard in boiling water. Soak for 2-3 minutes before draining and squeezing out excess water.
7. Whisk the eggs, half the chives and milk together in a bowl. Season generously.
8. Add the spinach, onion mixture and mushrooms to a 26cm round, oven-safe dish.
9. Pour over the egg mixture, scatter over the feta and stir around slightly to evenly distribute fillings.
10. Bake for 25-30 minutes, or until set in the middle. Cool.
11. Toss together salad ingredients in a serving bowl. Season.
12. Top the frittata with the remaining chives, slice and serve with a side salad.

Recipe & styling: Sjaan van der Ploeg  
Photographs: Zhann Solomons 

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 Zandile Finxa, the award-winning consumer scientist and chef nurturing South Africa’s renewed appreciation for sorghum, chats to Christi Nortier about their grandmother’s cooking, the ‘Sorghum Agenda’ and new ways to play with this ancient ingredient.  

When we reach out to shake hands with Zandile Finxa, you can’t help but notice the delicate tattoo of a sorghum stalk gracing the top of their hand and thumb. It immediately brings their beloved indigenous grain into the conversation – which is exactly what they want. 

This consumer scientist turned chef, recipe and product developer, writer and activist has used many means to highlight and push this grain to the front of the national conversation about sustainable, ethical future foods – from social media series to fine-dining events. It is versatile in the kitchen, gluten-free, nutritious, drought-resistant and improves soil health. So why aren’t more of us eating it? That’s where Zandile’s 

 The World In a Grain of Sorghum   

Zandile’s story can be told through sorghum – or rather, is it the other way around? As a kid, a holiday highlight was sitting on the stoep guzzling a sorghum drink with their cousins so they could resume playing. At family gatherings, funerals and weddings, sorghum was transformed into ting (fermented porridge) and mqombothi (traditional beer) to be shared with anyone who came to support the family. It was also their grandmother’s tool to “make a lot happen with very little”. 

A retired domestic worker, Zandile’s grandmother Matshepo Ntja had a “small pocket” and the ability to stretch food to the extremes at home in Sebokeng. “I think back on the meals and I’m amazed, because we had nothing in the house,” Zandile shares, shaking their head with a chuckle. “Vaal is a maize-forward place, but my grandmother made me love sorghum. When she was diagnosed with diabetes, she moved away from maize and back to sorghum, back to her roots. She would make it for me when I was sad, so I associate it with comfort. It was one of my first meals as a child, and it was her last meal before she passed.” 

At university, Zandile kept a small jar of ting in their dormitory room as a comfort when they missed their grandmother. They sat with the memory of their last argument: their grandmother livid that they changed from chemical engineering to food science. “I realised that she was disappointed with my choice because she’d worked her whole life so | didn’t have to cook for a living, like she had to do. She didn’t even let me cook as a kid. I had to explain to her that it won’t be like that – I’m still a scientist. She came round eventually and even bought me my first toolkit,” they share. 

After the first term’s exams ended, they headed home with excitement to show off new cooking techniques and cook up a storm for their gran. But Zandile returned home to grief: their grandmother had passed. They were too late. “She never got to experience my food. I became insistent on honouring food that made me think of her,” they share. “In that way, she can exist even beyond me.” 

Going Against the Grain  

Zandile turned thought into action immediately. At university, they tussled with a curriculum that only embraced indigenous African ingredients during Africa Month or Heritage Day and lecturers who had limited knowledge of them. Zandile used every project to pus! hese ingredients to th fore, especially sorghum. 

They developed a line of sorghum cookies as a solution for gluten intolerance, something they experienced themselves, but was at first told it was “too niche”. “How can food be ‘niche’ if it’s something 60% of people in South Africa grew up with?” they questioned. “Neophobia is the fear of anything new. 

This applies to food in that you can be biased towards the food you grew up with and see only that as credible. I wanted to change perceptions, but knowing this I needed to make it welcoming too.” 

The cookies went through a taste test each week and slowly but surely, perception began to change – people were enjoying them. Zandile took to X (formerly Twitter), posting polls to gauge public awareness and interest in sorghum. They started sharing more about the grain – that it’s drought-and heat-resistant, naturally gluten-free, contains protein and is filled with minerals and vitamins. “I took everyone on the journey with me. People started to see it as more than Maltabella. It created a community and challenged me to think beyond the projects,” they reflect. People asked more questions, which led to more and more research. Meanwhile, the sorghum cookies won an award for most creative and innovative recipe development. 

Since then, Zandile has developed recipes for meals they’ve hosted expressly to introduce people to indigenous ingredients, chief amongst them sorghum, in a way that’s accessible yet exciting. This experience fed into their academic research papers and continues to do so. 

A silver lining of their Covid-19 lockdown experience was the opportunity to post about sorghum and indigenous ingredients every day – food that made them, and surely others, happy during a terrifying time. The followers, awards, collabs and media attention for the Sorghum Agenda flooded in. People spotted Zandile in the street and shouted “Sorghum Agenda!” as they passed by. They had the term trademarked so that like the growers of sorghum, they should also benefit long-term from this project and that it will forever stay connected to their grandmother. It is no longer just an agenda – it is a national movement.

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Avocados, the epitome of luxury in the world of fruit! Creamy, rich, and subtly flavoured, these green gems are the perfect addition to any meal, any time of day.

These versatile fruits can be mashed, diced, sliced, or puréed to create or complement a variety of dishes, from guacamole to salads, pizza toppings to sandwich fillings, and even ice cream. They’re the ultimate companion for breakfast, lunch, dinner, and dessert, and also perfect for on-the-go snacks. And the best part? No prep time required! Avocados are quick, easy, and convenient to incorporate into any dish.

Whether you prefer green-skinned or dark-skinned avocados, rest assured they are equally delicious and nutritious. Just remember, green-skinned avos stay green when ripe, while dark-skinned avos turn purple-black when ripe.

With avocados available almost all year-round in South Africa, there’s no excuse not to indulge in these nutrient-packed treasures. So go ahead, add an avo to your healthy eating plan and enjoy the creamy goodness! 

Looking for additional reasons to add an avo to your diet? Consider these facts because they are all:

• High in energy
• High in heart healthy fats
• High in vitamin K
• High in biotin
• Cholesterol free
• Sodium free
• A source of fibre

Avocados can form part of a successful energy-controlled diet for weight management. The healthy monounsaturated fats found in avocados give a feeling of fullness, which reduces the temptation to overeat or binge on less healthy foods.

For further information and avo recipes, visit www.avocado.co.za, like @iloveavocadoSA on Facebook and follow @iloveavosSA on Instagram.

The post Here’s why you need more avocados in your life appeared first on MyKitchen.