But no matter where you are, winter brings a delicious shift in what’s fresh and in season. From zesty citrus and creamy avocados to hearty leeks and parsnips, this is the time for bold flavours and satisfying textures. Here are the fresh fruit and vegetables we’re adding to our trolleys and a few ideas to help you make the most of them.

Winter fruit

Citrus

Winter is when citrus is at its most vibrant. The cooler temperatures help concentrate the sugars and acids, making oranges, lemons, limes, grapefruit and naartjies taste extra zesty and sweet. Their bright flavour and colour are a welcome contrast to the season’s greyer days. Use them to freshen up salads, bakes or marinades, or go bold with something like a wintry orange garlic salad, where the sharp citrus beautifully plays off savoury, punchy flavours.

orange garlic salad recipe

Avocados

Avocados reach their peak in winter, with both green-skinned and Hass varieties available at Woolworths. Green-skinned avocados are smooth and firm, while Hass avocados are smaller, with pebbly skin that turns dark when ripe. Not sure when they’re ready? Cup the avo in your hand, then give it a gentle squeeze using your thumb. Avocados’ rich, creamy texture makes them perfect for anything from breakfast to dinner. Try them in a simple soya avocado salad for a satisfying, umami-packed dish that allows the avo to shine.

soya avocado salad recipe

Cape gooseberries

These sweet-tart golden berries are little bursts of sunshine tucked in delicate husks. In winter, their fresh, zingy and slightly floral flavour stands out. They’re perfect for lifting rich dishes or starring in a dessert. If you’re entertaining, a Champagne jelly with gooseberries makes an elegant, lightly boozy finale that’s as pretty as it is delicious.

champagne jelly with gooseberries recipe

Persimmons (Sharon fruit)

With their glossy skin and soft, honeyed flesh, persimmons are one of winter’s more surprising pleasures. The Sharon fruit variety is non-astringent, so you can eat it while it’s still firm for a crisp bite, or let it ripen to a luscious, jelly-like texture. Their natural sweetness holds up well to heat – think roasting, baking, or even frying. A fun way to use them? Try tempura persimmon with lemongrass syrup. It’s a warm treat with a citrusy twist.

tempura persimmon recipe

Winter vegetables

Brussels sprouts and cabbage

Brassicas thrive in winter, and Brussels sprouts and cabbage are some of the season’s best. The chill softens their sharpness and brings out a natural sweetness, making them ideal for roasting, braising or shredding raw into slaws. Sprouts have a dense, nutty flavour when roasted, while cabbage (whether green, Savoy or red) adds texture and colour to everything from soups to stir-fries. Try roast Brussels sprouts with mint butter for a twist that’s both fresh and comforting.

roast Brussels sprouts recipe

Leeks

Grown slowly through winter, leeks become sweet, tender and mild with a soft, almost buttery texture when cooked. They’re a natural choice for winter dishes that call for a gentler allium than onions. Use them in quiches, pasta sauces or tucked into bakes. For something simple but full of flavour, try poached leeks with creamy asparagus sauce – elegant, delicate and deeply satisfying.

poached leeks recipe

Parsnips

As temperatures drop, parsnip starches convert to sugars, giving them a caramel-like sweetness and earthy richness. Roasting brings out their golden, nutty crunch, but they’re just as brilliant in smooth, comforting soups. For a side with texture and complexity, go for crispy parsnips with maple syrup and Parmesan.

crispy parsnips recipe

Cauliflower

Cauliflower is a winter favourite for good reason. As a member of the brassica family, it holds up beautifully in cool conditions, forming dense white heads with a subtle, nutty flavour. Its neutral base means it soaks up spices and sauces well, whether you’re roasting, blending or baking it. A dish like roast cauliflower with stuffing turns this humble veg into a hearty, satisfying centrepiece.

roast cauliflower with stuffing recipe

Fennel

When harvested in winter, fennel is crisp, sweet and slightly herbaceous, with a delicate anise flavour that mellows beautifully when cooked. The bulb’s pale layers soften into a silky texture with slow braising, while the feathery fronds can be used like herbs. Braised fennel makes a simple yet flavourful side, especially when paired with citrus, chicken or fish.

braised fennel recipe

Potatoes

Potatoes grown in winter are especially good for roasting, boiling or smashing. They develop a dense, fluffy texture and earthy flavour, making them a reliable base for hearty meals. Waxy or floury, they all shine with the right treatment. For the ultimate Sunday roast side, try smashed potatoes with capers and olives – salty, crispy, and packed with personality.

smashed potatoes recipe

Winter might bring shorter days and colder nights, but it also offers some of the most flavourful, nourishing produce of the year. From sweet citrus and buttery avocados to hearty root veg and leafy brassicas, these cold-weather heroes are all about comfort, depth and colour in the kitchen.

At Woolworths, much of this produce is grown in partnership with farmers who follow the principles of Farming for the Future – a sustainability initiative focused on soil health, water efficiency and long-term food security. That means what’s good for your plate is also good for the planet.

The post What’s in season this winter appeared first on Woolworths TASTE.

Charné’s journey into the culinary world began with baking for extra cash in high school. She says those early baking experiences piqued her interest in patisserie, and she tried various things.

“When I did my internships, I would try to see what the pastry sections were doing and learn little tricks. I think starting out baking in high school helped me gain the confidence to try different flavours and techniques, and to think somewhat out of the box,” says the chef.

 

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Baking fundamentals for beginners

For Charné, mastering the fundamentals of baking rests on three pillars. Her three non-negotiable rules for complete novices are:

1. Understand the instructions. “Read the recipe first and make sure you understand the method.”

2. Precision is key. “Weigh everything exactly as instructed. Baking is not like cooking where you don’t have to be precise.”

3. Get the temperature right. “Ensure ingredients are at the correct temperature and preheat your oven if necessary.”

For beginners often baffled by specifications and ingredients, Charné advises using the freshest, good-quality ingredients as they will affect the outcome of your recipe.

She also advises getting to know the kinds of ingredients you’ll be working with, such as the difference between bread flour and cake flour: “It’s important to know which flour to use when as it will affect the texture of your bake. If you aren’t sure about certain ingredients in a recipe, do some research to see what effect it’ll have on what you’re trying to make.”

3 things to know about your oven

Every oven is different and can be unpredictable. Here are Charné’s top tips for getting to know your oven:

1. Check your settings. Convection ovens have a fan setting allowing for fast, more even cooking, while conventional ovens do not have a fan, so cooking is slower and can be uneven.

2. Get your levels right. Check whether the top, middle or bottom are best to use for baking.

3. Check for hotspots: Test the temperature of your oven and whether some spots are hotter than others.

Testing for doneness? Charné recommends tried-and-tested methods as the best options – the toothpick test for cakes and, for bread, simply turning the loaf upside down, tapping it and listening for a hollow sound.

Advanced baking techniques to elevate your sweet creations

Ready to go beyond the basics? Charné offers insights into the advanced baking techniques that can make an ordinary recipe amazing.

“Something as simple as the look of the dessert and the plating can elevate a dish into something extraordinary.” Charné recommends working with different textures and getting the balance of crunchy, creamy and acidic elements right. “Practice by trying different recipes and tasting them.” She adds that using dry ice or liquid nitrogen can also provide different textures to your desserts.

Spice 101 for bakers

While Charné frequently experiments with diverse flavours, she often leans on classic dessert spices such as cinnamon, cloves, star anise and cardamom for their warmth, and uses bolder flavours more subtly for desserts.

She suggests incorporating spices including ginger, cardamom, or a chai spice blend into cakes if you’re intimidated by spice. “Start out by adding spices to your basic batter and, once baked, taste to see whether you’ll add more or less the next time to get the right balance.”

Your icing or ganache can also incorporate spices. Charné suggests a cold milk-and-spice infusion overnight for icing, or infused cream for ganache. “Strain to remove the spices before using the liquid to ensure you still get that smooth texture,” she advises.

Achieving her signature “waves” of flavour requires control. “The layers of flavour with dessert for me all start with the main ingredients I use for a particular dessert, for example banana, strawberries or blood orange.

“I then look at which spices will complement those ingredients and find the best ways to combine them to create a harmonious spice blend,” says Charné. She adds that spice doesn’t have to be in every element of the dish as you don’t want to overwhelm the palate. Creating a spiced mousse or marmalade is a subtle way to bring out flavours. “This way, you experience different layers and flavours with each bite of the dish.”

Ready to embark on your own delicious journey? Remember, even chef Charné started out making cupcakes! So, preheat that oven, measure precisely, and discover the profound joy of creating something truly special from your own kitchen.

Check out our cupcake recipe collection here.

The post How to become a better baker, from an award-winning chef appeared first on Woolworths TASTE.

“These trends all sound familiar,” says Cath Day, a registered dietician based in Constantia. “And technically they’re all related – they’re very similar to banting, which was huge in South Africa. Although the emphasis there was more on fats, it was still a high-protein diet.”

 Lauren du Toit, a registered dietician based in Durbanville, says that protein is indeed a very popular topic with her clients. “There’s no getting around the fact that protein is important,” she explains. “It’s one of the macro nutrients. You need it for muscle regeneration and recovery for your body to function. We know that menopausal women going through hormonal changes really need it and we know that children absolutely need it for their growth and brain development.”

Read more:Why protein is important in perimenopause

But there is an overarching trend that when it comes to protein – people are thinking about meat. “We have to remember that there are two main sources of protein,” emphasises Lauren. “We have animal protein and plant-based protein – and lots of people completely forget about the latter.”

Cath agrees that this focus on meat is problematic. “People forget about dairy, plants and grains as sources of protein. And remember that we want that variety in your diet because we know it’s good for gut health.”

“I think what happens is that when people adopt a wellness approach or weight-loss journey, they tend to focus on one thing because it’s easier: now it’s protein. It takes much more headspace to go for balance and moderation.”

How much protein should you be eating?

What Lauren is seeing, however, is that people are either “overdoing it, or underdoing it” with their protein intake. There are the clients who think they need more protein than they do. And then there are clients who cut out protein as a first step on their weight-loss journey.

So, how much protein should you be eating every day? “The guideline we work with is between 0.8 and 1.2 grams per kilogram of body weight,” explains Cath. This means if you weigh 65 kilograms, for example, you should eat somewhere between 52 grams and 78 grams of protein per day.

Dieticians would also consider factors including your lifestyle, how active you are, any auto-immune diseases, etc. “It’s never a good idea to generalise nutrition,” says Cath.

But for people on a high-protein diet (and this increasingly includes people in the body-building and sports industries) the protein intake can go up to 1.8 grams of protein per kilogram of body weight. “That’s hectic,” says Lauren. “If we take a guy who weighs 100 kg, that could take you to 180 grams of protein per day!” This, she says, is where all the protein shakes and egg whites and a lot of raw things come in.

Lauren would caution against such an approach. “We don’t yet know the long-term effects of this type of diet,” she warns. “I’d be worried about renal function. I’d be worried about whether they’re getting enough fluids. And then we get to all the fats that go with the meat – you have to consider factors such as cholesterol, heart disease, or a family history of heart disease.” This, again, is why a one-size-fits-all approach to eating doesn’t work, and why dieticians like Lauren won’t recommend it.

Cath is also not a fan of high-protein diets. “When people inadvertently cut out fibre because they’re eating so much meat, they may experience gut issues, constipation, low blood pressure and poor energy levels. People are limiting their carbs, but they forget that carbs provide you with energy.”

Lauren will always recommend a moderate protein intake. “I like to look at a plate and say: you need 40% carbs on your plate, 30% protein and 30% fat. You can adjust it a little, of course. But for lunch, for example, I want to see all these groups represented: carbs, fat, protein and veggies.”

Good sources of animal protein include:

• Chicken breast: approximately 30 g protein per 100 g
• Pork loin: 24 g protein per 100 g
• Salmon: 25 g protein per 100 g
• Lean beef: 22 g protein per 100 g

As for the non-meat sources: dairy is a good source of protein and eggs contain 13 g of protein per 100 g. Good plant-based sources of protein include:

• Hemp seeds: 30 g protein per 100 g
• Peanuts: almost 26 g protein per 100 g
• Pumpkin seeds: 24 g protein per 100 g
• Soaked chia seeds: 16.5 g protein per 100 g
• Legumes are also a good source of protein, with lentils coming in top at 8 g of protein per 100 g.

As long as you pay attention to the composition of your meals, it should be quite simple to eat the right amount of protein daily. It all comes down to balance. “Balance and moderation – this may not be a fun mantra,” says Cath, “but it works.”

Cath Day is a registered dietician based in Cape Town. Learn more at catherineday.co.za 
Lauren du Toit is a registered dietician practicing in Durbanville and Panorama. Learn more at dietitiancapetown.co.za 

The post What’s the deal with high-protein diets? appeared first on Woolworths TASTE.

Known for his bold flavour combinations and globally inspired cooking, Yotam Ottolenghi has bottled some of his most iconic flavour profiles into a new range of pasta sauces and pestos. Now available at Woolworths, the line-up brings together pantry shortcuts and premium ingredients in jars you’ll reach for again and again.

Green Harissa

Bright, herbal and spicy with jalapeños, green peppers, fermented chillies and preserved lemon – this green version of the classic North African paste packs a punch. Stir it through yoghurt, spoon it over eggs, or toss with roast veggies.

Miso Pesto

Think pesto, but with an umami twist. White miso paste, caramelised onions and black garlic come together in this unexpectedly rich and earthy blend. Use it to coat pasta or add a spoonful to risotto.

Pomegranate, Rose and Preserved Lemon Harissa

This harissa has layers: the heat of chillies, the sweetness of pomegranate molasses, floral notes from rose petals, and the bite of preserved lemon. Try it with grilled meat, over hummus or in couscous.

Roasted Aubergine and Tomato sauce

Slow-roasted aubergine meets rich tomato in this comforting, full-bodied sauce. It’s a ready-made pasta companion but also works beautifully over polenta or in a shakshuka.

Kalamata Olive and Harissa sauce

This sauce merges the flavour of briny Kalamata olives and balances it with the smoky heat of harissa. Swirl it through pasta or pair it with feta and crusty bread for a snack.

Ready to put them to work?

Harissa-rubbed chicken with heirloom tomato salad

If you’re only making one roast this week, this should be it. Smothered in harissa butter and roasted until golden and crisp, the chicken is rich, juicy and tender. You’ll want to make this one on repeat.

Harissa-rubbed chicken recipe

Brinjal, olive and harissa pasta

A quick, comforting dinner that feels a little special. This easy weeknight recipe comes together in under 45 minutes using Ottolenghi’s Roasted Aubergine & Harissa Sauce and Woolworths conchiglioni. Served with a crisp fennel and celery salad, it’s simple to make but looks (and tastes) like you’ve put in way more effort.

Brinjal, olive and harissa pasta recipe

Kalamata olive and harissa penne

Dinner in under 30 minutes that feels anything but lazy. This easy penne dish uses Ottolenghi’s Kalamata Olive and Harissa Sauce for a quick, satisfying meal – finished with marinated tomatoes, capers and creamy mozzarella.

Kalamata olive & harissa penne recipe

Miso pesto lasagne

This layered pasta dish feels indulgent but won’t keep you in the kitchen all evening. Made with mushrooms, Ottolenghi’s rich Miso Pesto, and plenty of cream and Parmesan, it’s a smart way to serve comfort without the effort of a full lasagne.

Miso pesto lasagne recipe

Photography: Jan Ras
Videography: Romy Wilson
Recipes and production: Abigail Donnelly
Food assistants: Bianca Jones and Bianca Strydom

more Meditterranean recipes

Whether you’re looking to reinvent midweek dinners or add a new twist to a go-to recipe, Ottolenghi’s sauce and pesto range makes it effortless. Find it now at Woolworths and make bold, beautiful meals without the extra prep. From punchy harissas to deeply savoury pestos, this is flavour made simple.

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The post Flavour made simple with Ottolenghi sauces appeared first on Woolworths TASTE.

Belazu pestos and pastes have been a cult favourite in both professional and home kitchens in the UK for years – and now they’re available at Woolworths. Known for bold flavour and no artificial additives, the range is made using traditional techniques and carefully sourced ingredients. Whether you want to simplify your cooking or try something new, Belazu helps you build flavour in seconds. Stir into soups, swirl into yoghurt, dollop onto roasted veg, or use as a base for marinades and sauces.

Rose Harissa Paste

Belazu’s signature paste is made with smoky chilli, garlic and rose petals. It’s known for its heat and floral depth, adding a unique twist to everything from shakshuka to roast meat. Stir it into a tomato-based sauce or use it as a marinade for chicken or lamb to bring out its smoky, spicy warmth.

Warm harissa veg bowl recipe

This rose harissa can add a kick to desserts, too!

mini plum tarts recipe

Black Olive Tapenade

Rich, briny and versatile, black olive tapenade is a great topping for flatbreads or in grain bowls for extra savoury depth.

Balsamic Sun-Dried Tomato Paste

This paste brings intense tomato sweetness to any dish. Use it in pasta sauces, blend it into soups, or spread it on sandwiches. It’s also great as a topping for roasted vegetables or mixed into risottos for a rich, hearty flavour.

sun-dried tomato bruschetta recipe

Roasted Garlic

Add deep, caramelised garlic flavour without the fuss of peeling and roasting. Mix into mashed potatoes or use it in pasta dishes such as aglio e olio. It also works wonders as a spread for bruschetta or a topping for pizza.

Truffle and Artichoke Pesto

A creamy, earthy blend that adds an indulgent touch to meals. It’s perfect as a topping for roasted vegetables or mixed into pasta dishes.

truffle-and-artichoke pasta recipe

Tagine Paste

The perfect shortcut for making Moroccan-style tagines at home. It’s also fantastic in stews, grain salads, or even as a spicy twist on roasted cauliflower.

Traditional Genovese Pesto

The classic Italian pesto, made with basil, pine nuts and aged Parmigiano Reggiano. Toss it with pasta, use as a sandwich spread or dollop onto pizza.
crispy pesto gnocchi recipe

Shawarma Paste

Packed with warm spices including cumin, coriander and paprika, this paste brings Middle Eastern-inspired flavour to chicken, lamb or veggies. Use it as a marinade, stir it into rice, or add it to wraps with yoghurt and pickles for an easy shawarma-style meal at home.

shawarma chicken wraps recipe

Photography: Jan Ras
Videography: Romy Wilson
Recipes and production: Abigail Donnelly
Food assistants: Bianca Jones and Bianca Strydom

more Mediterranean recipes

Whether you’re adding something new to a weeknight meal or building a dish around one great ingredient, Belazu pastes and pestos make it easy. Shop the full range at Woolworths and enjoy big flavour with minimal effort – there’s no need to make it from scratch.

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The post Time-saving ingredients to add to your pantry appeared first on Woolworths TASTE.

Tofu might have a reputation for being a bit tricky, but that’s usually just unfamiliarity talking. The truth is, once you’ve found the right tofu for the right dish, it’s incredibly easy to work with. Woolworths’ PlantLove tofu is firm and ideal for roasting, frying, or adding to curries and soups. It’s vegan, kosher and Halaal-certified – a solid addition to any winter pantry, whether you’re new to tofu or already a fan.

Thai green tofu curry

For something warming and full of flavour, try this Thai-inspired green curry. Tender cubes of PlantLove tofu are gently simmered in a rich coconut milk broth infused with green curry paste, soaking up every drop of the fragrant, spicy-sweet sauce. Paired with crisp sugar snap peas, vibrant broccoli, and a handful of fresh herbs, the tofu becomes the star – soft, flavourful, and perfect for spooning over fluffy jasmine rice.

Thai green tofu curry recipe

Hot-and-sour tofu soup

Bright, tangy and full of punchy flavour, this soup is the answer to winter weeknight dinners. The Woolworths PlantLove Tofu remains tender in the hot broth, while pak choi and tomatoes add freshness and a bite.

hot & sour soup recipe

Photography: Jan Ras
Videography: Romy Wilson
Recipes and production: Abigail Donnelly
Food assistants: Bianca Jones and Bianca Strydom

more tofu recipes

Woolworths PlantLove tofu takes the guesswork out of plant-based cooking. Press it, slice it, crisp it, or stew it — it’s ready for anything.

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The post 2 comforting dinners with PlantLove™ tofu appeared first on Woolworths TASTE.

Which wine accessory should I have on my wish list?

If you’re new to the wine scene, Michelle suggests you invest in a good set of universal wine glasses. “They’re great for at-home wine tastings as you’re developing your palate because they allow you to taste the differences between wines. Buy the varietal-specific ones as a reward once you’ve figured out which grape varieties and wine styles you enjoy,” she suggests. Which brings us to…

Does the shape of your wine glass really matter?

“Shape definitely matters, and it does change the wine-drinking experience,” Michelle says. “Not only does it influence the way the aromas approach us but also affects where the wine falls on the palate.” Michelle sticks to universal glasses for everyday drinking but brings out her expensive glassware for special occasions or dinner parties. She does caution against bringing out the good stuff if you’re planning on having a rowdy gathering, though. “When entertaining, be sure to choose glasses that you won’t be anxious about using. There’s nothing worse than wondering when one of your friends might accidentally break a glass from your most-prized set.”

Also read: 6 interesting facts about wine for your next dinner party 

What should I buy for my wine-loving friend?

Michelle says experienced wine drinkers probably have everything they need, so if you really want to spoil your wine-loving friend – or yourself! – buy a one-of-a-kind, hand-blown decanter. “The craftsmanship of these pieces can be enjoyed visually any time (not just when drinking wine) and they can also act as statement pieces at meals with friends,” she explains. “And, of course, they’re also a visual reminder of all the wine moments and celebratory milestones shared with loved ones – it’s a gift that can evoke emotion through its collection of memories.”

And an extra tip from Michelle: steer clear of buying wine lovers an actual bottle of wine. “As an experienced wine lover, I can tell you that we are picky. When in doubt, don’t buy us wine unless you really know we love that particular wine, or that we don’t have it in our cellars already.”

Bonus round: What’s a good wine for autumn?

This autumn, Michelle says she’ll be reaching for a bottle of Cabernet Franc. “I want a wine that’s still vibrant and fresh, perhaps perfumed with just a slight nod towards the coming cooler months with its savoury depth. A modern style with a lighter body and an abundance of berry and rose petal aromas.”

Also read: 5 great red wines to pair with red meat 

What’s the perfect dish to accompany a glass of Cabernet Franc?

Michelle recommends spreading a thick layer of chicken liver parfait on a slice of toasted brioche, with the smallest drizzle of balsamic reduction, and sprinkling over some crushed, sugared blackberries. “I compile ingredients more than I actually cook!” she reveals.
Ready to start your wine glass selection? Woolworths stocks a full range, from everyday glasses to those designed specifically for red and white wines.

Chicken liver parfait recipe

View Woolworths’ full drinkware selection here.

The post Gift guide for the wine lovers: the wine accessories you should have, plus one to splurge on appeared first on Woolworths TASTE.

 

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Signs of perimenopause

Menopause and its tumultuous predecessor are all about hormone levels and imbalances (you can read more in Dr Linia’s book). In the latter stages of perimenopause, these cause many women to experience classic menopause symptoms such as hot flushes and night sweats. Early perimenopause symptoms are more varied and less obvious. They include:

• Fatigue
• Low mood
• Anxiety
• Vaginal dryness
• Allergies
• Insomnia
• Shortened menstrual cycle
• Joint pain
• Weight gain
• Brain fog

It was these seemingly unrelated symptoms that prompted Dr Linia to research and ultimately become an expert in perimenopause.

Hold on… what is perimenopause?

Menopause – what your grandmother may have called “the change of life” – is when you haven’t had a period for a year. “Technically, menopause is one day,” says Dr Linia. “It’s the day you haven’t had a period in 12 consecutive months. After that, you’re in post-menopause.” The transitional phase before that, often referred to as “menopause”, is actually its opening act – perimenopause. It can start as early as your mid-30s, even though you’re still fertile and having regular periods. By your 40s, most women are in it – they just don’t know the signs.

 

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Is perimenopause sabotaging your career?

Born in Zambia and completing her undergrad degree at the University of Cape Town, Dr Linia had relocated to the UK where she was working as the dietician in a multidisciplinary wellness consultancy whose clients included top athletes and executives. “I was 28 years old and sitting in front of CEOs, so you can imagine the impostor syndrome,” she says.

When women in mid-life started coming to her complaining of brain fog, Dr Linia quickly realised the dietary guidelines that worked for men weren’t working for women. “I realised there was a hormonal factor and that we’d never covered menopause at university,” she recalls. What these women were experiencing – at the peak of their careers – were early menopause symptoms. They had trouble concentrating, lost their train of thought mid-sentence and suddenly lacked the energy and focus that had got them to the senior positions they now occupied.

When Dr Linia tried to read up on the subject, she discovered an alarming absence of literature – something that has thankfully begun to change in the last decade. This started her down a path of advocacy and research that would see her becoming an authority in the field of nutrition for menopause and ultimately releasing a book on the subject.

 

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6 nutritional guidelines for (peri)menopause symptoms

While good nutrition is not a substitute for hormone replacement therapy (HRT), eating intentionally in perimenopause goes a long way towards alleviating menopause symptoms. Here are some of Dr Linia’s key guidelines.

1. Drink lots of water 

“Hydration is a factor that is so understated and makes a huge difference,” says Dr Linia. She recommends getting most of your water early in the day. This will minimise middle-of-the-night trips to the loo, which disrupt sleep. To boost memory and cognitive function, aim for 1.5 to 2 litres daily – more if you’re very physically active, it’s hot, or you’re a heavy sweater

2. Eat more protein 

Women in perimenopause need more protein to help reduce muscle loss, regulate appetite and blood sugar, and balance mood. Be sure to include plenty of plant protein sources in the mix.

Read more: Why protein is important in perimenopause.  

3. Limit alcohol 

You don’t need to be a teetotaller, but drinking less alcohol less frequently will alleviate menopause symptoms – especially hot flushes and night sweats. Make low-sugar mocktails your friend.

4. Manage blood sugar 

Uncontrolled, fluctuating blood sugar levels may lead to mood swings, low energy, poor sleep, weight gain and increased risk of chronic diseases such as type-2 diabetes, says Dr Linia. “It’s about eating in balance – managing carbohydrates, protein and fat. This looks like half a plate of veggies, a quarter low-glycaemic, whole, higher fibre, less refined carbohydrates, and a quarter protein.” Bonus points if that protein is fatty fish, such as salmon or mackerel.
Tip: Eat carbs earlier in the day. Recent research shows that women metabolise carbohydrates slowly later in the day and night as they get older, says Dr Linia.

5. Eat lots of plants 

A diet that contains a diverse variety of plant sources (some research says at least 30 a week) is good for gut health, which supports mental and physical health, and helps with menopause symptoms. “Women have a more varied gut microbiota and, while we’re still learning about this, we know that diversity is king – you want to have a diverse microbiota,” says Dr Linia. “However, as you go through the menopause transition, some research shows that a woman’s microbiome changes to become more like a man’s. So, we may have less variety in our bacterial species if we’re not proactive about it.”

Read more: Make these changes to improve your gut health 

6. Follow a Mediterranean diet 

Reducing inflammation is key to managing menopause symptoms. “Inflammatory markers have an impact on short-term symptoms,” says Dr Linia, “like how well you’re thinking, and your mood. They also have an impact on joint pain and irritable bowel syndrome, and the risk of long-term diseases – like type-2 diabetes and dementia. Ironically, the hormonal flux creates more inflammation in women.”

 

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A Mediterranean diet helps – and it’s not only what to eat, but also how to eat that you can learn from the Med: eat slowly and mindfully, take lunch breaks away from your desk, and be mindful of portion sizes.

Nutrition is one pillar in your toolkit for menopause symptoms. While menopause is inevitable, suffering through it doesn’t have to be. If you are struggling with any menopause symptoms, contact your healthcare professional who will be able to provide practical and nutritional advice.

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This month, we teamed up with food creators to celebrate Africa Month. Herman Lensing was one of them, and he made a nostalgic Afrikaans classic with a twist. Using his grandmother’s techniques, he made melkkos and bougied it up with cinnamon-poached pears. Not only is melkkos an easier way to get that distinct milk tart flavour, but it’s also a dessert that’s acceptable to have for breakfast!

 

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Melkkos with cinnamon-poached pears recipe

9. Easy beef stew

It may still be autumn, but we’re already experiencing some cold days – we’re looking at you, multiple cold fronts in CT! So it makes perfect sense that some of you were making comforting stews. This beef stew by Khanya Mzongwana is, as the title suggests, easy to make. You can also adapt it to use your favourite protein. We’re sure you already have this bookmarked.

Easy beef stew recipe

ALSO READ: The top 10 recipes of April 2025

8. Beef-and-vegetable stir-fry

Deciding what to have for supper is always a chore. Clem Pedro made this decision easier with his supper club series, in which he cooked four meals from one grocery shop. This beef-and-vegetable stir-fry is the first of two supper club recipes on this list. It’s full of flavour, loaded with veggies and easily adaptable.

 

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Beef-and-vegetable stir-fry recipe

7. One-pot chicken and rice

One-pot recipes are always a firm favourite. We get it: a hearty meal with minimal washing up sounds like a dream. Clem’s one-pot chicken and rice hits all those notes, plus it’s easy on the pocket.

One-pot chicken and rice recipe

ALSO READ: The 10 most popular recipes in March

6. Ivor Jones’s mushroom lasagne

We bet that one of your favourite foods is something your mother or gran made. We love moms’ recipes so much, we asked top chefs to recreate their mom’s best dishes for Mother’s Day. Ivor Jones of Chefs Warehouse at Beau Chefs Warehouse made his mom’s mushroom lasagne, and you all loved it. We’re sure this recipe will become as special to your family as it is to Ivor’s.

 

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Ivor Jones’s mushroom lasagne recipe

5. Easy tuna pasta bake

Is there anything better than a baked, cheesy pasta on a chilly day? This is the second of Clem’s supper club recipes and it’s perfection. Clem ups the flavour by adding Woolworths’ sundried tomato stir-through pasta sauce to the cheese sauce and topping it with garlic breadcrumbs. If you’re short on time, you can use a ready-made white sauce instead of making your own from scratch.

Easy tuna pasta bake recipes

ALSO READ: Top 10 recipes you loved in February 2025

4. Individual malva puddings

A slight breeze is enough to make us want a warm pudding! As soon as the weather started turning, we shared our trusty warm pudding recipe collection. It comes as no surprise that malva pudding is your pud of choice! This recipe by Hannah Lewry is everything you want in a malva: luscious, sticky and syrupy sweet. Hannah makes them as individual servings, but you can create a bigger version if you prefer.

Individual malva pudding recipe

3. Oven-baked prawn-and-mushroom pasta

This pasta recipe by Phillippa Cheifitz works as either a splurge supper when you want to treat yourself, or as a special occasion meal. The prawns and pasta are made separately, so even if you choose to make just one element of this dish, it will still hit the spot.

Oven-baked prawn and mushroom pasta recipe

2. Chicken-and-paneer butter masala

Phillippa hit a home run with this recipe. It comes together in just 25 minutes, is made in one pan, and is delicious. It’s no wonder that of all the daily dinner recipes we share, this one made it to number two!

Chicken-and-paneer butter masala recipe

ALSO READ: Top 10 recipes you loved in January 2025

1. 3-ingredient lemon tarts

After a slew of public holidays at the end of April and the beginning of May, we needed a sweet treat to get through a full week of work! So we shared Abigail Donnelly’s 3-ingredient lemon tarts to make us (and you) feel better. It seems to have done the trick!

3-ingredient lemon tarts recipe

The post Top 10 recipes you loved in May 2025 appeared first on Woolworths TASTE.

But this trend is not limited to local shores – banana has been showing up all over social media in refined banoffee pies, airy mousses, new takes on tiramisu, roasted with miso and served with toasted rice á la Ottolenghi, and as a luscious filling for pastries (roasted banana, blended with cream and white chocolate, as seen her:

 

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But why have gourmet chefs recently (ahem) gone bananas? “I think it’s just a return to a humble ingredient,” muses Abigail. “It’s very nostalgic, isn’t it?”

A detailed look at Epice’s surprising banana dessert

For Charné Sampson, head chef at Epice restaurant and creator of the lauded banana dessert, there’s certainly a nostalgic element to working with bananas. “I always had them in my lunchbox growing up,” she laughs. Of course, there was also the fact that basically everyone was making (and possibly eating too much) banana bread during Covid, so it could be that they have been still top of mind since then.

What makes Charné’s dessert so fascinating is that it looks like a banana but isn’t actually a banana. “While it appears to be a banana, there’s no overwhelming flavour of banana,” she explains. “The ‘banana’ part you see is a frozen tonka bean parfait. The ‘peel’ is made from set lemon curd, which we mould into the banana shape. The sorbet is banana-and-lime and, finally, we make our own banana cake, which is topped with a spiced mousse.”

 

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Charné says that it’s quite fun to watch diners’ expressions when they receive this dish. “Our servers often have to explain that while it looks like a banana, it doesn’t taste only of banana – because people will often say that they don’t really like bananas. The menu only lists the main ingredients, not what it looks like – so we get a lot of those ‘wow’ reactions when the plate reaches the table. It’s a very playful dish!”

She describes the inspiration behind it as follows: “It is a bit of a play on a lemon meringue and a banoffee pie – I was obsessed with them at school! But I always found the banoffee too sweet, so I feel that the acidity of the lemon is a nice counter; the two flavours blend well.”

Charné has developed an appreciation for the way that banana can bridge the gap between different ingredients. “It’s a bit like avocado, I would say, even though it’s sweeter. There’s a creaminess that really binds things together.”
It may come as a surprise that banana, with its slightly acidic, grassy character when green, and its warm notes of honey and rum when it’s ripe, pairs exceedingly well with a host of other ingredients. Ready to strike out beyond the standard banana bread or muffins? Try these innovative pairings:

Spice it up 

Banana loves warming spices such as nutmeg, cardamom, vanilla and cinnamon, which is why these banana fritters with a spicy mix containing cardamom, nutmeg and cinnamon should immediately go to the top of your baking list.

Banana fritters with apple spice recipe

Spike it up 

There’s a reason why banana liqueur is such a mainstay in the cocktail arena – this fruit gets on like a house on fire with sweetish, spiced spirits including rum and bourbon. If you’re keen to try an edible version of this combo, you’re going to love Abi’s banana daiquiri cake.

Moist banana daiquiri cake recipe

Go nuts 

With its sweet notes of vanilla and honey, it makes sense that banana really loves nuts – think almonds, walnuts, hazelnuts and especially peanuts – as demonstrated in these moreish peanut butter-and-banana baked doughnuts.

Peanut butter-and-banana baked doughnuts recipe

Chocolate forever 

It should be no surprise that banana and chocolate are a winning combination – this recipe for chocolate banana bread with vanilla custard is further evidence. Banana bread, but make it haute – perfect for dessert after Sunday lunch on a winter’s day.

Chocolate banana bread and custard recipe

Tropical flavour 

Here’s a meet cute: tropical fruit (banana) meets tropical nut (coconut) and they live deliciously ever after. You could glam up your banana smoothie with some coconut milk or cream, but how about pushing the boat out a little with this banana-and-coconut loaf, with bacon icing? (Bacon and banana, as we know from decadent French toast everywhere, is another heavenly combo.) You could also try this
toffee, banana and coconut open pie.

Toffee, banana and coconut open pie recipe

Fowl weather 

And finally, a curveball pairing: banana works surprisingly well with chicken – perhaps the sweetness of the fruit livens up the mildness of the meat? Try it in Abi’s clever chicken curry with sticky bananas. If you’re worried, don’t be, the banana acts in the same way as in a classic bobotie: no clashing flavours, all creamy contrast.

The post TASTE flavour of the month: Banana appeared first on Woolworths TASTE.

I was not ready for the sensory overload of a space where words like editorial, food fight, and melkkos were thrown around like casual greetings (to me these terms were foreign).

The only guy in the team

Sunshine samp recipe

When I joined the team, I realised I was not only the new person. I was also the only guy in a team of women. You could say I’m the only fish swimming with big sharks. And believe me, that makes things… interesting. I grew up with a lot of girls back home, so this was like déja vu. But there were some major differences.

The TASTE team is made up of absolute queens of cuisine, from editors and stylists to photographers and videographers who make a slice of cake look like fine art. The WhatsApp group alone is a whirlwind of social media food links, food puns, recipe swaps and food recommendations. I spend most of my time googling every interesting part of the conversation I am not familiar with. It’s overwhelming, but also kind of amazing to witness.

Speaking of familiarity, loading and reading Khanya Mzongwana’s recipes really made me feel at home at TASTE. Her recipes are ones that I know best, and they bring back so many memories. Her Umphokoqo namasi (crumbly pap and amasi) and ooBompie recipes, made me nostalgic for my childhood. Her Isqa rice and Sunshine samp reminded me of my grandma.

Umphokoqo namasi (crumbly pap and amasi) recipe

Fake it till you make it

When it comes to team meetings, let’s just say I’ve nodded my way through some intense foodie conversations. The team doesn’t just eat food (like me), they dissect it, respect it and elevate it. Once, during lunch, someone mentioned the “acidity of tomato sauce”, and I looked at my sandwich like it had failed me. On the other hand, my manager, Annzra, drinks different coloured smoothies almost every morning. I call them rainbow nation smoothies, but she doesn’t know that (well, she does now). To all my smoothie people, be like Annzra and click here for smoothie recipes.

Smoothie recipes 

I’ve learnt to blend in by listening more and talking less. I ask questions carefully, and sometimes keep them to myself, because I think they’re not relevant. I also google like my life depends on it! I’ve also learnt that it’s okay not to be an expert, especially when you are surrounded by people who genuinely are.

Small wins and daily shocks

Every day brings a new surprise. I’ve learnt how an editorial and shoot come together, and it’s not as glamorous as Instagram makes it look. I’ve learnt that food styling is an art form, thanks to the best food stylist I know, Bianca Jones. I’ve learnt that herbs have hierarchy (hello, coriander controversy) and that sometimes you’re just there to show hands on camera. You hear “cut and action” until you get the right shot, and it feels like we’re shooting a movie!

@wwtastePOV: Woolies just dropped what’s about to be your latest sweet obsession!♬ Dramatic – Big Dreams

Another small win? I baked banana bread… on purpose. Using a TASTE banana bread recipe. I tried it on a quiet weekend while I was home alone, just in case it flopped. I’d need time to recover in peace. But to my surprise and slight confusion, it was edible. The kitchen smelled like a cosy café. And for a moment I genuinely believed that I was ready to audition for MasterChef. I even took a dramatic bite like they do on TV: slow, thoughtful, eyes slightly closed. Let’s just say, I might not win any awards yet, but I didn’t poison myself. So that counts as progress.

Bakery-style banana bread recipe 

Oh, I almost forgot! My favourite thing at TASTE is the “Friday food fight”. It happens every Friday on TASTE Instagram stories. At first, I thought food was actually fighting like Floyd Mayweather and Mike Tyson. I didn’t know that it was just a poll about different foods to drive engagement on Instagram.

Small wins like helping to publish recipes that get thousands of views. Having my name printed in two Woolworths TASTE magazines (the Christmas 2024 and Easter 2025 editions) and being featured in videos really count. So put some respect on my name, I mean respect my name.

Isqa rice recipe

More than food

Here’s the truth: working at TASTE is about more than food. It is about creativity, collaboration, culture and community. I have learnt how stories are planned, how digital and print intersect, and how much love goes into every piece of content this team creates.

Even though I started as the digital media guy with zero food credentials, I have found a place at the table and every day I am pulling up my chair with more confidence (and slightly more food vocabulary).

Final bite

They say food brings people together but working here has shown me it can also transform you. I came in clueless and curious. I am still curious, but a little less clueless. And a whole lot more inspired.

The post Out of my depth, into the sauce: working at TASTE with no food experience appeared first on Woolworths TASTE.

Chicken, cassava leaf and peanut butter stew from Senegal

Editors Alexander Smalls and Nina Oduro have compiled and organised 120 delicious, soul-warming recipes and anecdotes from 33 chefs and culinary voices from all over the continent. The anthology divides Africa into five regions: northern, southern, eastern, western and central Africa.

ALSO READ: Sally Andrew on how a fictional agony aunt wrote a cookbook called Recipes to Live For

Alexander Smalls is an acclaimed chef and restaurateur known for his innovative take on black American and Southern cuisine. A former opera singer, Smalls transitioned to the culinary world, bringing with him a passion for storytelling through food. He is the chef-owner of The Cecil, a renowned Harlem restaurant that combines African, Caribbean and Southern influences. Smalls’ work has earned him numerous accolades, including the James Beard Foundation Award for Best Chef: New York City in 2011. He is also the author of the cookbook Between Harlem and Heaven: Afro-Asian-American Cooking for Big Nights, Weeknights, and Every Day, which celebrates his diverse culinary influences and the cultural connections that shape his approach to cooking. Smalls is widely regarded for his commitment to preserving and elevating the flavours and traditions of black American cuisine, while also pushing the boundaries of modern gastronomy.

M’encha from  Morocco

Nina Oduro is the founder of Dine Diaspora, a platform dedicated to exploring, celebrating and sharing the richness of African cuisine and culture. Through her work, Oduro has created a space where food becomes a vehicle for storytelling, cultural exchange, and community engagement. She is passionate about spotlighting African food traditions, particularly in the context of the diaspora, and works to amplify the voices of African chefs and culinary influencers. Oduro’s platform and culinary ventures highlight the diverse and vibrant culinary heritage of Africa, bridging gaps between continents and showcasing the evolving landscape of African food. She is recognised for her efforts in both the culinary and cultural sectors, using food to foster deeper connections and understanding of African traditions globally.

Buttered bambara with toasted egusi relish

ALSO READ: 5 air-fryer recipes from Herman Lensing’s latest book

The cohort of chefs, restauranteurs, caterers, writers and cooks brought together by Smalls and Oduro in The Contemporary African Kitchen are champions of rich culinary tradition, combining generations of African flavours with simple techniques. This diverse library of contemporary African cooking promises to make recipes locally accessible with ingredients and dishes rooted in ancestral linkage, then executed with modern flair. Described by Smalls as kinship on a page, bringing Africans closer and closer to home, this book illustrates the steady progression of the continent and its growing global impact.

Fried whole fish from Kenya 

Ripe tomato stone fruit salad with jollof vinaigrette, twice-fried plantain with hibiscus pickled onions and chicken cassava leaf stew are just a taste of the playful yet evolved way in which Africans are approaching food while staying tethered to the foundations of their cuisine.

ALSO READ: The top 5 food trends right now

This contributory effort is by no means exhaustive of the culinary narrative and offering of Africa, it’s but a snapshot into a continent’s history and its interaction with the now, as told by its carefully selected collaborators. This cookbook exudes an uncanny sense of familiarity and an overall feeling of comfort and warmth. From hearty bowls of sweet millet porridge and Egyptian okra stew to plates of spicy pan-roasted garden eggs and protein-rich egusi pudding, The Contemporary African Kitchen serves as a global invitation to experience the flavours that bind us and celebrate our diverse set of traditions that ultimately bring us lovingly together.

Tamarind-and-coffee mocktail from Ghana

The recipes in this article were extracted with permission from The Contemporary African Kitchen by Alexander Smalls and published by Phaidon.

Photographer: Rich Kissi

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