IBS in 2025: Everything you need to know 16 Apr 3:43 AM (yesterday, 3:43 am)
It’s not just you – bloating is trending. Scroll through TikTok and you’ll quickly stumble across creators documenting their “IBS belly” with a mix of humour and frustration. While it’s refreshing to see people speaking openly about gut health, the reality behind those relatable videos is often far from funny.
@shiv_sewlal Addressing the rumours #pregnancy #allergy #ibs #bloating ♬ original sound – SHIV
Irritable bowel syndrome (IBS) affects millions of people, yet it’s still widely misunderstood. It’s more than just occasional discomfort – it’s a chronic condition that can be deeply disruptive to everyday life. Fortunately, there are ways to manage the symptoms that come with IBS. Here’s the latest.
What is IBS?
“IBS is a chronic disorder affecting the large intestine, leading to symptoms such as abdominal pain, bloating and altered bowel habits, including diarrhoea, constipation, or both,” explains Raffaella Braga, a registered dietician at Nutritional Solutions in Pretoria.
“Unlike inflammatory bowel diseases, IBS does not cause structural damage to the digestive tract,” she adds. So, it’s not physical damage that’s causing the pain and discomfort you feel. In fact, science has yet to pinpoint the exact cause of IBS. However, several factors may contribute, says Braga:
Gut-brain interaction: Disruptions in communication between the gut and brain can affect bowel function.
Intestinal motility: When your intestines move in an abnormal way, this can lead to diarrhoea or constipation.
Hypersensitivity: Increased sensitivity in the intestines may cause pain and discomfort.
Gut microbiota imbalance: Changes in the composition of the good bacteria that live in your gut may play a role.
Infections and stress: If you have a history of gastrointestinal infections, or you suffer from chronic stress, these may also potentially trigger IBS.
Common IBS symptoms
Braga says common symptoms of IBS include:
- Abdominal pain or cramping, often related to bowel movements
- Changes in bowel habits, such as diarrhoea, constipation, or alternating between the two
- Bloating and gas
Of course, these aren’t uncommon symptoms – which means some people with IBS go for years without being diagnosed. “IBS is a disease of exclusion. As a result, it’s commonly misdiagnosed,” says Pretoria-based registered dietician Shaszia Alli. That’s also why it’s important to speak to your health provider, rather than relying on self-diagnosis. “IBS presents with common symptoms familiar to many other disorders and conditions, so it’s common for people to misdiagnose themselves using Google,” adds Alli.
5 reasons you should make friends with fibre-rich foods
How to manage IBS
Right now, there is still no silver-bullet IBS treatment. However, you can manage the condition so that you have fewer IBS flare-ups. “The first line of therapy includes lifestyle and dietary changes,” says Braga.
Exercise: Exercising regularly can help reduce IBS and will also help you manage stress – a recognised IBS trigger.
Diet: When following an IBS diet, what you eat and what you don’t eat are both important. Increasing soluble fibre (found in oats, bananas and beans, for example) could help improve symptoms, but steer clear of insoluble fibre sources. Be sure to gradually increase your fibre intake, too. Avoid trigger foods such as alcohol, caffeine, fatty and rich foods,” says Braga. Gluten has not been shown to have a significant impact on IBS, notes Alli.
Eat slowly: How you eat also plays a role in managing IBS, says Alli, who recommends “taking time over meals, sitting down to eat, chewing food thoroughly and not eating late at night”.
Supplements: Taking probiotics may help – but avoid prebiotic supplements. “Probiotics seem to help reduce symptoms such as (bloating, distension and flatulence, ) but no particular strains have been shown to be more effective than others,” says Alli. “In contrast, prebiotics and synbiotics (supplements containing a combination of probiotics and prebiotics) are not recommended.” While prebiotics could be beneficial for gut bacteria, they may also be fermented by these bacteria, which could exacerbate symptoms such as bloating and gas.
Home remedies: Online home remedy guides promoting peppermint oil are onto something – it can provide relief from abdominal pain, says Alli, but the flip side is it can also cause heartburn.
Medication: In addition to lifestyle changes, your health provider may recommend medication to manage symptoms, such as antispasmodics, laxatives, anti-diarrheal, or low-dose antidepressants.
It may take time to figure out what your body responds to. “It’s important to remember that treatment is individualised, focusing on symptom relief and improving quality of life,” says Braga.
What are prebiotics, and how to get enough of them
Low FODMAP diet for IBS
So, you’re taking your probiotics, exercising, and cutting out common IBS trigger foods and you’re still having IBS flare-ups? You may need to consider a low-FODMAP diet. As this can be quite restrictive, rather get help from a registered dietician.
“FODMAPs are carbohydrates that some people are sensitive to,” says Alli. “They may be poorly digested in the small intestine and may be fermented by bacteria in the colon, forming gas.”
The word “FODMAP” is an acronym for fermentable oligosaccharides disaccharides monosaccharides and polyols – the different categories of carbohydrates that may have this effect. They’re found in certain fruits, vegetables, grains and dairy products. Alli provides a quick run-down…
Fermentable: “Pre-existing gut bacteria ferment the hard-to-digest carbohydrate in your gut and produce gas.”
Oligosaccharides: “These are fructose and galacto-oligosaccharides that naturally occur in carb sources such as rye, wheat and pasta, fruits and vegetables such as cauliflower, garlic, cherries, onions and plums, legumes including chickpeas and baked beans, chia seeds and pistachios.
Disaccharides: “Found in lactose-containing food items like milk, yoghurt and cheese.”
Monosaccharides: “Found in fructose-containing food items such as honey, high fructose corn syrup and fruits like mangoes, apples and peaches.”
Polyols: “Found in artificial sweeteners such as sorbitol and some fruits and vegetables like mushrooms, nectarines, pears and beans.”
It’s a long list of tasty foods, but the good news is you may not be sensitive to all the categories. You also may not have to cut them out forever. “Initially, trigger foods are removed from the diet to improve symptoms experienced, but they may be reintroduced into the diet once symptoms have improved,” says Alli.
In the meantime, experiment with alternative flavourings, such as spices, herbs and sauces (like Worcestershire, BBQ, soya, oyster and fish sauce). Molasses, golden syrup and maple syrup are sweet alternatives to honey.
A good meal shouldn’t come with a side of discomfort. If you suspect you have IBS, chat to your health provider or a registered dietician and start eating, pain free.
The post IBS in 2025: Everything you need to know appeared first on Woolworths TASTE.
4 easy snacks the kids will love 15 Apr 11:20 PM (2 days ago)
Advertising promotion
Woolworths’ fabulously fruity-flavoured strings, ducklings and bunnies are the perfect snack for school holidays, or for popping into lunchboxes. These fun, fruit-flavoured sweets come in awesome flavours such as strawberry, apple, mango, raspberry, and mixed berry. They’re locally manufactured in Gouda in the Western Cape and made with real fruit concentrate, so you can enjoy a tasty treat without artificial flavourings or preservatives. Whether you’re peeling them apart or tying them into knots, they’re a cool way to snack and get creative. Plus, they’re vegan-friendly, gluten-free and free from artificial colorants and flavourings. So, whether you’re at home, party-planning, or out and about, you can beat the sugar rush with treats made using real ingredients.
These fabulously fruity strings and ducklings are not just for lunchboxes. Use them to decorate cakes and cupcakes or make edible friendship bracelets – there are endless possibilities! Tie the strings into trendy bows, make fun shapes, or make a sweet charcuterie board featuring your favourite sweets and treats from Woolies.
@wwtaste We love playing with our food! Commercial Editor, @fatima_saib makes a friendship bracelet with @woolworths_sa Fruity Flavoured Strings. They’re currently on special where you can buy 5 for R45, valid until 23 April in store only. #snacks #diy #foodtiktok ♬ So Much Happiness – Lux-Inspira
We’ve rounded up four more easy snack ideas that are perfect for after school, school holidays and long weekends.
1. Hot cross bun ice-cream sandwiches
Hot cross buns are abundant in stores! Turn them into a fun ice-cream sandwich by placing a scoop of your favourite ice cream between two warm buns. Get creative with toppings – sprinkles, chocolate chips or even crushed biscuits – for an extra-special twist.
hot cross bun ice cream sandwich recipe
2. Carrot fritters with yoghurt dip
These crispy fritters are a fun way to serve carrots in a way that kids will love. Made with grated carrots, a little flour and eggs, they’re lightly fried to golden perfection. Serve them with a creamy yoghurt dip on the side, and they’ll be gobbled up in no time.
3. Gut-friendly yoghurt bark
Yoghurt bark is a simple yet exciting treat. Spread Greek yoghurt onto a baking tray, top with fresh fruit, nuts and a drizzle of honey, and freeze until set. Once frozen, break into pieces and enjoy.
4. Easy plant-based dips
For a quick and tasty snack, try beetroot hummus, atchar mayo, or a herby yoghurt dip. These dips are perfect for pairing with veggie sticks, crackers, nuggets or pita breads. Kids will love dipping and scooping up their favourites, making this snack both interactive and delicious.
Woolworths’ Fabulously Fruity flavoured strings, ducklings and bunnies make the perfect on-the-go snack. Made with real fruit concentrate, these chewy strings and animal shapes come in fun, fruity flavours that kids will love. From lunchboxes to birthday parties, they’re the ideal treat to keep the kids happy and entertained.
The post 4 easy snacks the kids will love appeared first on Woolworths TASTE.
Bacon biltong: our latest obsession 15 Apr 1:10 AM (3 days ago)
Advertising promotion
Woolworths has always led the way with unique biltong flavours. From trout and Wagyu biltong, to ostrich and even tuna biltong – it’s clear they take biltong very seriously. Now, they’ve outdone themselves with bacon biltong. Made from wood-smoked streaky bacon and packed with a perfect blend of spices, this product brings together the best of both worlds. With its rich, fatty texture and smoky, spicy kick, it’s the snack we didn’t know we needed. Choose from BBQ smoked or chilli smoked – either way, you won’t be disappointed.
Broccoli salad with bacon biltong
Broccoli often gets a bad reputation for being a boring vegetable, but this salad is anything but! Forget bacon bits – the smoky, rich bacon biltong adds a whole new depth of flavour to this salad. Combine it with crunchy croutons, pickled red onions and a tangy and creamy dressing for a salad that’s bold, satisfying and perfect for any occasion. It’s the kind of salad that could steal the spotlight at your next braai.
German potato salad with bacon biltong
Ditch the usual mayo-based potato salad and try this alternative. Boil the potatoes in stock for added depth of flavour, then toss in a mustard-and-vinegar dressing. Add the smoky bacon biltong for texture and smoky-sweet flavour. Bonus: this salad tastes even better the next day when the potatoes have absorbed all the flavour.
Photography: Jan Ras
Videography: Kaylene Sauls
Recipes and production: Abigail Donnelly
Food assistant: Bianca Jones
Woolworths’ smoked and chilli smoked bacon biltong is available in 100 g packs. As part of Woolworths’ Kinder to Sows initiative, you can trust that this product is crafted with quality and care. Whether you’re snacking or adding flavour to dishes, get yours in store or online.
The post Bacon biltong: our latest obsession appeared first on Woolworths TASTE.
Poll for the padkos: What Mogau Seshoene is making for her Easter road trip 14 Apr 1:50 AM (3 days ago)
There’s something nostalgic and magical about a family road trip. It’s more than merely packing bags, buckling seatbelts and hitting the open road for several hours of uninterrupted family time. It’s about creating memories while embracing the unexpected, because as you might imagine, a lot can happen when you decide to load four families into cars for the long and scenic drive to the Kruger Park. The Easter period, when the long weekend combines with school holidays, is the perfect time for such a trip.
ALSO READ: Loaves and fishes: my family’s favourite Easter recipe
In our family, this has always been a tradition that I’ve looked forward to at this time of year. We love road trips; they are an affordable way to see our beautiful country, combined with all the privacy and comfort of doing so in your family car. The laughs, the luscious Limpopo landscapes, and the wonderful stops along the way with a happy reward of a sighting of the Big Five at our final destination. I also love the mid-April timing: the weather in this part of the country is still warm, but not as scorching hot as it is in the summer months.
Planning an Easter road trip
Planning a family road trip starts long before the wheels hit the road. The destination remains the same each year; our family has done this for 20 years and we are yet to tire of it. With every addition of a new family member, it becomes such a treat to experience it through
their excited, fresh eyes. The rules for a successful trip are simple, but must be followed to the absolute letter. First on the list is a thorough safety check of the car: the tyres, lights, etc. You know the deal. Packing is its own adventure. Then, it’s ensuring everyone has all devices charged and bladders drained, games and a solid playlist. We also check that there is a Bible and a prayer warrior in each car (I come from a very religious family, so any minor hiccup calls for hands lifted in prayer) should the need arise. And of course, there is the mofago *, or padkos.
ALSO READ: The Lazy Makoti’s pulled lamb lasagne is the gift that keeps on giving
Mofago a.k.a Padkos
Perhaps the very best part of the trip is packing food for the journey, complete with favourite snacks and delicious home-made sandwiches. The family WhatsApp group is always abuzz during the week leading up to our departure as everyone puts in their “requests”. The snacks are easy enough: I just pop into my local Woolies and shop like I’m stocking up for a party.
As for the sandwiches, a perennial favourite – as voted for in the family group chat – is, hands down, my pulled gochujang lamb hot cross bun sarmies. Think deliciously spicy, slow-cooked lamb, with a hint of honey for sweetness, combined with the freshness of rocket and some tzatziki to counter the heat of the gochujang. All this stuffed into the beloved hot cross bun. It may sound crazy, but they are so good. This has long been mine and my mom’s contribution to the annual road trip. We pack big baskets for each of the cars, and by doing so, dodge the designated driver list. A win is a win. And then we hit the road…
Mogau’s lamb hot cross bun sandwiches recipe
The post Poll for the padkos: What Mogau Seshoene is making for her Easter road trip appeared first on Woolworths TASTE.
5 beer snacks for the long weekend 9 Apr 11:32 PM (8 days ago)
Advertising promotion
Corona Cero® is a game-changer for beer lovers who want the crisp, clean taste of a classic Corona® without the alcohol. In the brewing process, alcohol is extracted from Corona® Extra, resulting in a non-alcoholic beer that provides all the refreshing flavour Corona® is renowned for. This 0% alcohol beer allows you to enjoy the light and refreshing flavour you love, with none of the effects of alcohol. It’s the perfect way to enjoy the outdoors and your favourite foods while keeping things light. Whether you’re hosting a braai, kicking back with friends, or enjoying a family get-together, Corona® Cero ensures you won’t miss out on the fun.
1. Corona-lime cake with lime curd
If you don’t want to drink your Corona® Cero, eat it! Use this golden brew in an unexpected way and make a syrup to soak a moist vanilla cake. Top with a zesty lime curd for a loaf cake that’s full of citrus flavour.
2. Corona Cero lime granita cocktails
For a fun and refreshing drink, try making lime granitas with Corona® Cero. Freeze lime juice and Corona® Cero in a shallow dish, scrape with a fork once frozen and top with a splash of more Corona® Cero. Garnish with lime zest and you’ve got a non-alcoholic mocktail that calls for putting your feet up over the long weekend. It’s an easy cocktail alternative for those looking to skip the alcohol without sacrificing flavour.
Corona Cero granita cocktail recipe
3. Braaied sweetcorn with mayo
For a South African twist on the classic elote, braai sweetcorn until it’s perfectly charred and smoky. Then, slather it with creamy mayo, a sprinkle of Parmesan, chilli flakes and a squeeze of lime. The sweetness of the corn and the smoky char are beautifully complemented by the richness of the mayo. Pair this side dish with a chilled bottle of Corona® Cero – its crisp, refreshing flavour cuts through the richness, making it the perfect match for your next braai.
4. Air-fryer nachos
There’s no need for the oven when you make this classic. Layers of nacho chips and smoky chicken in a tangy sauce are covered in mozzarella and cooked in the air-fryer until melted and golden.
5. Crunchy crumbed mushrooms
For a crunchy, flavour-packed snack, try panko-crumbed mushrooms. Coat whole mushrooms in panko breadcrumbs for an extra-crispy exterior, then fry until golden. Serve with a side of gochujang mayo for a spicy, creamy kick. The bold flavours of the gochujang mayo perfectly complement the light and refreshing taste of Corona® Cero, making it a must-try snack for your next braai or casual get-together.
crunchy crumbed mushrooms recipe
Now launched in South Africa, beer enthusiasts and health-conscious consumers alike can look forward to a revolutionary non-alcoholic option – Corona® Cero. Corona® Cero provides a guilt-free way to enjoy the feeling of outdoor living, even when the weather may not co-operate.
Shop at Woolworths.
The post 5 beer snacks for the long weekend appeared first on Woolworths TASTE.
5 Kosher Pesach recipes for a stress-free Seder 9 Apr 12:01 AM (9 days ago)
Celebrating Pesach, a.k.a. Passover, is an ancient tradition filled with meaning and symbolism for the Jewish community, especially those living in the Diaspora. The symbolic meal, called the Seder, which is steeped in traditions, rituals and, of course, a bountiful feast, holds space for family members across generations to reflect upon the journey of the ancient Israelites’ exodus from slavery in Egypt. Central to this story is that before their hasty escape across the arid desert, there wasn’t time for breads to rise and thus during the week-long celebration of Pesach, leavened breads or cakes, grains and pulses, are banished from the pantry and we welcome in matzah – a thin, traditional flatbread or cracker to commemorate the journey, and symbolically sustain ourselves just as our ancestors did on their trek to freedom.
With that in mind, creating a delicious, memorable and appropriate menu for the Pesach Seder can often feel challenging and restrictive for passionate cooks and foodies. In South Africa, Pesach arrives as the seasons begin to change and, with that, a beautiful array of autumnal produce pops up on our shelves. In my opinion, this offers another cause for celebration!
1: Kosher potato bake for Passover
During Passover, when we collectively give up leavened breads, grains and pulses, in comes the humble potato to save the day – actually the whole week! A common setback of the adored potato bake is that everyone knows that the golden, crunchy top is often swooped up by the first to serve, but not in this recipe. Arranging the potato slices in an upright fashion allows each humble slice the chance to caramelise beautifully in the oven, while the bottom of the bake becomes unctuous and delicately creamy. A perfectly warming, cosy and crowd-pleasing side to serve as the seasons change. This is a simple yet elegant recipe that deserves to shine in its simplicity!
Kosher potato bake for Passover recipe
2. Seder plate in a salad (Green salad with fresh horseradish dressing)
It’s customary to have elements of this salad upon your Seder plate, but it’s rather uncommon to find a recipe that combines them all for reasons beyond their symbolism. We go out of our way to procure fresh horseradish for the occasion but have no way of elevating its status from the symbolic to the gastronomic. Until now. This crisp, punchy, bright salad would accompany any main meal beautifully while keeping waste in mind, which is an added bonus. Baby gem lettuce, horseradish and walnuts – all of which are icons of the Seder plate – find a home together in this salad. It’s fab in its own right beyond the Passover meal. It would be glorious alongside perfectly cooked steak and frites, or to cut through the richness of slow-cooked lamb shanks, brisket, oxtail or shortribs. Post Pesach, when vinegars are welcomed back into the pantry, swap the lemon juice for sherry or white wine vinegar in the dressing for a more classic, French bistro flavour profile.
3. Creamy cauliflower soup with matzah croutons
When you think of Passover, chicken soup with matzah balls should come to mind, but this soup recipe will have your guests delighting in something new. The sweet, natural creaminess of the cauliflower is punctuated by the peppery brightness of the watercress pesto. For those who feel daunted by the labour of love that is making matzoh balls, these matzah garlic croutons add texture to the dish without getting your hands dirty, literally.
Creamy cauliflower soup with matzah croutons recipe
4. Citrus salmon with dill gremolata
There seems to be something so intimidating about preparing fish, but this method is truly foolproof. Salmon feels celebratory and can be served family style in the manner of Passover dining. As the citrus season greets us here in SA, there’s no better way to celebrate our local produce than this! The salmon almost poaches in the oven with lemons, blood oranges and limes in an olive oil bath, which is rich yet bright at the same time, while the fennel bulb salad and dill gremolata add an herbaceous element that’s refreshing and full of texture. All the ingredients are intended to be eaten and if you haven’t tried jammy, cooked whole citrus – you’re missing out. Paired with a simple potato gratin, this is the perfect showstopper duo for your Passover menu.
Citrus salmon with dill gremolata recipe
5. Lemon posset with matzah brittle
Desserts are often overlooked at Passover or overcomplicated due to the dietary restrictions followed over the holiday. As a purist at heart, I can’t wrap my head around trying to make a cake using matzoh meal. I’d just rather not. I can live without reinventing the wheel for a week. And to be honest, at the end of a long, bountiful meal, nothing quite hits the spot like something light and fresh like a posset. The beauty of these little creams is that they look impressive and can be made well ahead of time. Where shortbread would do well alongside for dipping and general delight, in comes Passover’s more recent invention: matzah brittle. Alarmingly good and hard to stop eating, I suggest making a large batch to serve with your possets or to take to someone as a Passover-friendly gift that will certainly be welcomed.
Lemon posset with matzah brittle recipe
The post 5 Kosher Pesach recipes for a stress-free Seder appeared first on Woolworths TASTE.
12 recipes for the ultimate Easter feast 3 Apr 3:24 AM (14 days ago)
Starters and sides:
1. Cheese puffs
These are deliciously moreish and can be served drizzled with honey, or you can halve and stuff them with a savoury filling such as flavoured cream cheese.
2. Radicchio-and-celery leaf salad
Can’t find radicchio? Use any lettuce of your choice. And if you’re not a fan of Gorgonzola, Parmesan shavings are also an option here.
Radicchio-and-celery leaf salad recipe
3. Pickle latkes
The perfect snack with drinks, or to serve at the start of an elevated Easter brunch alongside some good smoked salmon.
CHECK OUT: Easter recipe collection
4. Butter-bean baba ganoush
This is just as good as a side with roast lamb as it is served with mini pitas, crackers or corn chips as a starter dip platter.
Butter-bean baba ganoush recipe
5. Broccoli with coconut-coriander sauce
This side dish is packed with flavour and can be served with a roast – or cook up some fluffy, fragrant jasmine rice to create a perfectly fresh and bright veggie main.
Broccoli with coconut-coriander sauce recipe
6. Panzanella-style tomato salad
Plan ahead when making this salad as it’s best to buy tomatoes a few days in advance to give them time to really ripen well – and of course it is a great way to use up leftover sourdough. I sometimes add chopped watermelon and crumbled feta, too.
Panzanella-style tomato salad recipe
ALSO READ: Easter lunch for 6 in under 4 hours
Mains
7. Garlicky deboned lamb
This is my spin on the hero lamb roast for Easter Sunday lunch. The Hollandaise is also delicious served on a toasted hot cross bun with a poached egg.
8. Asian braised brisket
This is one of those dishes that tastes even better if made the day before – warm it up and serve, shredded, with wraps.
9. Roast chicken in creamy cider sauce
What could be better than a simple roast chicken? A roasted chook smothered in a decadent sauce, of course. An easy cheat if serving a crowd: buy a couple of Woolies’ rotisserie chickens and make the sauce to serve. No one will ever know!
Roast chicken in creamy cider sauce recipe
ALSO READ: 12 Easter dishes that are perfect for an outdoor celebration
10. Duck sausage handkerchief pasta
This is a great dish to serve as a casual Saturday dinner, and pork sausage can be used instead of duck.
Duck sausage handkerchief pasta recipe
DESSERT
11. Giant éclair
Inspiration for this one came from idly imagining what a mash-up of a chocolate éclair and a custard slice would look like.
12. Plum tarte tatin
The last of the season’s plums make a delectably juicy, easy-to-make dessert. Serve with whipped cream or classic Madagascan vanilla bean ice cream – or both!
COCKTAIL OPTION: Easter-spiced espresso martini
The post 12 recipes for the ultimate Easter feast appeared first on Woolworths TASTE.
Trending buzzwords decoded: What are somatic, intuitive and mindful eating? 2 Apr 3:21 AM (15 days ago)
What is mindful eating?
Simply put, “Mindful eating is about being fully present and intentional while eating,” says Chantelle van der Merwe, a registered dietician in Pretoria. “It’s about paying attention to your food, without judgement or distractions.”
Marie MacGregor, a registered dietician at the Sports Science Institute of South Africa in Cape Town, agrees. “It’s about sitting down with your food, putting something in your mouth, and thinking about how it tastes, how it feels. I say to my clients: put a raisin into your mouth and just sit there – what does it taste like? How does it feel on your tongue?”
The worst thing you can do while eating, says Marie, is to not pay attention – snacking in front of the TV, or devouring a packet of crisps while you’re working. “Your body is not registering that you’re eating because it’s focused on something else,” she cautions. The same applies to eating while driving or walking. “Mindfulness is about taking your attention back to what you are eating.”
What is intuitive eating?
Chicken-and-nectarine bowls recipe
Intuitive eating, on the other hand, is about listening to your body and what it wants or needs. “It’s about trusting your body’s natural hunger and fullness cues to guide you in terms of what, when, and how much to eat,” explains Chantelle.
Marie offers this perspective: “When you’re thinking about eating something, ask yourself this: is this an external or internal cue for hunger?” Are you truly hungry? Or are you bored? Stressed? Is it something as simple as arriving at the movies and automatically buying that box of popcorn, just because you’re there, despite having recently eaten? “Or when you arrive at someone’s house, and they have snacks ready. Are you eating because you’re hungry or because the food is there?” Marie recommends keeping a food diary: “Before you eat, write down how you are feeling.” This may help you understand why you are eating.
Intuitive eating – like mindful eating – stands in opposition to diet culture. “Think about when you’re dieting,” says Marie. “You’re ignoring your body’s hunger signals, overriding its natural cues. Intuitive eating means you go back to listening to your body. You’re hungry now, so you can eat now. What will satisfy your body now? And perhaps, halfway through, because you’re paying attention, you realise that you’re full and that you can stop, because your body is satisfied.”
What is somatic eating?
Somatic eating is the relatively new kid on the block. Somatic means “as relating to the body, especially as distinct from the mind”.
Chantelle defines somatic eating as follows: “It’s a holistic approach that goes beyond diet culture. It addresses the root causes of disordered eating, which are often linked to stress, anxiety and depression. By focusing on overall well-being rather than just food and weight, somatic eating helps people regulate their nervous systems, manage stress and develop a healthier relationship with food. Mental health support, such as therapy, is a very important part of the process.”
“Somatic eating is body-oriented and focuses on physical sensations,” she continues. The idea, she says, is to get in touch with your body’s physical signals such as hunger and fatigue, or any physical symptoms you experience when eating certain foods, such as bloating or cramps. These are all negative examples, she admits, but the same holds true for the opposite: somatic eating encourages you to also get in tune with the foods that energise you or help to relieve pain.
“Unlike diet culture, which imposes external rules on eating and ignores natural signals like hunger and fatigue, somatic eating promotes attunement to the body’s needs.”
It should be noted that it’s early days for somatic eating. Unlike mindful and intuitive eating “where we have really good evidence of the benefits of these approaches,” says Marie, somatic eating as a wellness approach is still in its infancy. Chantelle also does not use somatic eating as a strategy per se, although she does incorporate some of its elements into her treatment plans.
The golden thread
One thing all three of these approaches have in common is that they reject mainstream diet culture (particularly detox diets) and the fixation on weight loss and “food guilt”. All three encourage you to pay attention to your body and how you’re feeling, what your body’s needs are, rather than denying yourself. All three are aimed at promoting a better relationship with food.
As a trend, this approach has been gathering steam in recent years. Recently, Yotam Ottolenghi published an article in the Guardian around his experience with intermittent fasting. His conclusion? “We need to ditch the diets and go back to basics.”
Both Chantelle and Marie suggest moving away from the idea that some foods are good and bad. (With the caveat that we know certain foods – such as overly processed high fat, sugar, salt junk foods – are scientifically proven to be bad for your health.)
The goal, says Chantelle, is to reach a point where you have a “non-judgmental” relationship with food. “Food should enhance quality of life.” No bland or restrictive diets for her clients. “I want my clients to enjoy food.” Marie is on the same page: “Everything your body does – breathing, thinking, feeling – needs fuel, needs food. The key is to think about how to nourish and appreciate your body.”
Radicchio-and-celery leaf salad recipe
- Chantelle van der Merwe is a registered dietician in Pretoria and can be found at essnutriments.co.za.
- Marie MacGregor is one of several registered dieticians consulting at the Sport Science Institute of South Africa: ssisa.com.
- Find a dietician in your area at adsa.org.za
The post Trending buzzwords decoded: What are somatic, intuitive and mindful eating? appeared first on Woolworths TASTE.
All the winners at the 2025 Eat Out Woolworths Restaurant Awards 1 Apr 12:45 AM (17 days ago)
The food industry’s biggest night returned, and it was steller. The 2025 Eat Out Woolworths Restaurant Awards was held at the Baxter Theatre Centre in Cape Town on Monday, 31 March. The event was just as glamorous and star-studded as before, and this time the judges took a new approach.
The judging process took a more comprehensive and transparent approach. A panel of eight anonymous, independent judges visited each shortlisted restaurant multiple times – during both peak and off-peak periods – to ensure a fair and all-encompassing assessment. The whole process took 8 months. The criteria covered every aspect of the dining experience, from food quality and technique to service, ambience and value. The judges rated the restaurants and awarded the stars based on their final score.
Restaurants that scored between 70 and 79 for one star. Restaurants that scored between 80 and 89 got two stars. The coveted 3-star rating is reserved for restaurants scoring over 90 out of 100. There were also special awards given, including restaurant of the year.
Here’s a list of all the 2025 Eat Out Woolworths Restaurant Awards winners:
One Star
- Belly of the Beast (City Bowl, Cape Town)
- Cavalli Restaurant (Somerset West)
- Chefs Warehouse at Maison (Franschhoek)
- Chefs Warehouse at Tintswalo Atlantic (Hout Bay, Cape Town)
- Creation Wines Tasting Room (Hemel-en-Aarde Valley)
- Culinary Table (Lanseria)
- Eike (Stellenbosch)
- Ëlgr (City Bowl, Cape Town)
- Farro (Botrivier)
- Galjoen (City Bowl, Cape Town)
- Hōseki (Stellenbosch)
- Kapokbos (Bonnievale)
- Le coin Français (Franschhoek)
- Les Créatifs Restaurant (Bryanston, Johannesburg)
- Marble Restaurant Johannesburg (Rosebank, Johannesburg)
- Meraki by Charlie Lakin (Hillcrest, eThekwini)
- Nevermind (Cape St Francis)
- Orangerie at Le Lude (Franschhoek)
- Post & Pepper (Stellenbosch)
- Restaurant Klein JAN (Tswalu)
- Reverie Social Table (Observatory, Cape Town)
- Rykaart’s Restaurant at Longridge Wine Estate (Stellenbosch)
- Scape at Vrymansfontein (Paarl)
- Spek & Bone (Stellenbosch)
- Table Seven (Salt River, Cape Town)
- The Chefs’ Table (Umhlanga, eThekwini)
- The Red Room by Chefs Warehouse (City Bowl, Cape Town)
- The Table at De Meye (Stellenbosch)
- The Test Kitchen Fledgelings (Woodstock, Cape Town)
- Upper Union (City Bowl, Cape Town)
- Vuur Goose Island (Stellenbosch)
- Zioux (Sandton, Johannesburg)
Two Stars
- Beyond (Constantia, Cape Town)
- Chefs Warehouse at Beau Constantia (Constantia, Cape Town)
- CHORUS (Somerset West)
- Clara’s Barn (Stellenbosch)
- Epice (Franschhoek)
- FABER at Avondale (Paarl)
- Fermier (Pretoria)
- Foxcroft (Constantia, Cape Town)
- MERTIA (Stellenbosch)
- Ouzeri (City Bowl, Cape Town)
- Protégé (Franschhoek)
- Rust en Vrede (Stellenbosch)
- Salon (Woodstock, Cape Town)
- The Jordan Restaurant with Marthinus Ferreira (Stellenbosch)
- The Pot Luck Club Cape Town (Woodstock, Cape Town)
- The Waterside Restaurant (V&A Waterfront, Cape Town)
- Wolfgat (Paternoster)
Three Stars
- Dusk (Stellenbosch)
- FYN (City Bowl, Cape Town)
- La Colombe (Constantia, Cape Town)
- La Petite Colombe (Franschhoek)
- Pier (V&A Waterfront, Cape Town)
- Salsify at the Roundhouse (Camps Bay, Cape Town)
- The LivingRoom at Summerhill Guest Estate (Pinetown, eThekwini)
Special awards: Excellence beyond the plate
- Eat Out Woolworths Restaurant of the Year: Salsify at the Roundhouse in Camps Bay
- Eat Out Woolworths Financial Services Chef of the Year: Johannes Richter of The LivingRoom at Summerhill Guest Estate in Pinetown
- Eat Out Woolworths Green Star Award: The LivingRoom at Summerhill Guest Estate in Pinetown
- Eat Out Rising Star: Nathan Clarke, executive chef at The Test Kitchen Fledgelings in Woodstock
- Eat Out Woolworths Wine Service Award: Michelle Erasmus (La Colombe)
- Eat Out Woolworths Trailblazer Award: Bertus Basson (Eike, Spek & Bone, CHORUS, Clara’s Barn)
- Eat Out Woolworths Financial Services Service Excellence Award: MERTIA
- Eat Out House of Suntory Lannice Snyman Lifetime Achievement Award: Franck Dangereux (chef-owner of The Foodbarn Café & Tapas and founder of La Colombe)
- Eat Out VISI Style Award: COY
- Eat Out Lexus Best Destination Restaurant: Kapokbos (Bonnievale)
- Eat Out Yoco Best New Restaurant: Cyra
- Eat Out Callebaut Dessert Award: Epice
- Eat Out Patrón Mixology Award: La Petite Colombe
- Eat Out S.Pellegrino and Acqua Panna Chefs’ Chef: Ivor Jones
To read more about the 2025 Eat Out Woolworths Restaurant Awards, head to eatout.co.za.
The post All the winners at the 2025 Eat Out Woolworths Restaurant Awards appeared first on Woolworths TASTE.
The 10 most popular recipes in March 31 Mar 10:51 PM (17 days ago)
10. Cheesy tomato chicken bake
Easy, cheesy and all done in one tray? No wonder Hannah Lewry’s cheesy tomato chicken bake made this list. It’s the perfect example of midweek comfort food, plus you won’t have a stack of dishes to wash afterwards. Winning all around!
Cheesy tomato chicken bake recipe
9. Chicken-and-bulgur wheat Greek salad
Everyone’s favourite private chef, Megan Kate Swan, shared her recipe for your new favourite chicken salad! This chicken-and-bulgur wheat Greek salad is packed with flavour and ideal for meal prep. According to Megan, it can be stored for two days in the fridge, and you should keep the dressing and pine nuts separate before serving. Not a meal prep person? It’s also a great salad for a braai or a cool dinner.
Chicken-and-bulgur wheat Greek salad recipe
ALSO READ: Top 10 recipes you loved in February 2025
8. Air-fryer chicken with roasted tomato sauce
The “winner winner, chicken dinner” train continues, this time with Saadiyah Hendricks’ chicken with roasted tomato sauce – all made in an air-fryer. Saadiyah shared this as an Iftar recipe during Ramadan and paired it with roasted vegetables, but you can serve it with whatever you like.
Air-fryer chicken with roasted tomato sauce recipe
7. Peri-peri oven-roasted seafood skillet
This recipe by Hannah Lewry is the cover star of our long weekends special edition of TASTE. We posted it to celebrate the special edition in the last week of March, and you flocked to it! Perhaps it’s the excitement of seeing a printed magazine again. It could be, because it’s an ideal special occasions recipe (Eid, birthdays, Easter – it works for everything!). Whatever the reason, we can’t wait to see your re-creations!
Peri-peri oven-roasted seafood skillet recipe
ALSO READ: Make long weekends better with this special issue of TASTE
6. Lamb chops with rosemary and lemon
There’s something special about a good lamb chop. And this recipe by Phillippa Cheifitz certainly got your stamp of approval. Whether you’re looking for a quick but satisfying meal, something good to eat when it’s too hot, or simply want to treat yourself, this recipe is a good one to have on hand.
Lamb chops with rosemary and lemon
5. Double beef burger with smoked Cheddar and sriracha mayo
Abigail Donnelly’s burger recipe being in the top 10 was not on our bingo card. We did not post this recently, nor did it feature in our weekly newsletter this month. But after some investigating, we saw that it featured in a Woolworths newsletter that went out just before the long weekend! It was shared for burger Friday and we agree that it’s an excellent burger for a Friday – or any day of the week!
Double beef burger with smoked Cheddar and sriracha mayo recipe
ALSO READ: Sign up for the TASTE weekly newsletter and WIN!
4. Chicken Caesar chopped sandwich
While a good chicken mayo will always have a special place in our hearts, we reckon this chicken sando by Abigail Donnelly may be the best. It takes all the best bits of a Caesar salad and combines them with the trendy chopped sandwich. The result? An epic chicken sandwich you’ll be making on repeat. The best part? The bread acts as the crouton!
Chicken Caesar chopped sandwich recipe
3. Boerewors lasagne
This recipe by Khanya Mzongwana had the TASTE community divided. Some people loved the local twist and ease, while others were adamant that you shouldn’t mess with the classics. Whichever side you fell on, you can’t deny that the fascination around the recipe drove you to view it.
2. Roast sirloin with potato bake
Clearly, many of you are into good Sunday lunches! This recipe by Hannah Lewry shakes up the Sunday roast with a Mediterranean sirloin roast paired with sour cream potato bake. You roast the sirloin on top of the potato bake so it can absorb all that good flavour. And to round it off, Hannah includes a celery-and-citrus salsa to balance the meal beautifully.
Roast sirloin with potato bake recipe
1. Easy drop doughnuts
Iftar is not complete without sweet treats, and these easy doughnuts by Zaynab Paruk are ideal. They’re ready in just 20 minutes and you can customise the toppings however you like. Sweet treats are always popular on our site. We get it. Just looking at the recipe can spark joy, so making them must be even better!
The post The 10 most popular recipes in March appeared first on Woolworths TASTE.
4 braai recipes to make on the Weber Genesis 30 Mar 5:00 AM (18 days ago)
Advertising promotion
In South Africa, the braai is more than just a meal – it’s a cherished tradition. If you’re serious about braaiing, investing in a quality gas braai can make all the difference. The Weber Genesis range is known for its premium performance, durability and versatility, making it a top choice for outdoor cooking enthusiasts like us.
What sets the Weber Genesis apart?
The Weber Genesis range features the GS4 Grilling System, which ensures efficient heat distribution and reduces braai fails. This means you’ll get consistent, even cooking every time, whether you’re grilling steaks, chicken or vegetables. The Infinity Ignition system also guarantees reliable start-ups, so you won’t have to worry about your braai not lighting when you’re ready to cook.
Cleaning up after a braai is often the last thing you want to deal with, but Weber’s grease management system makes it easier, helping prevent grease build-up and keeping your braai in top condition.
Smart technology for the braai master
For those who like to bring a bit of tech into their braai game, some models in the Genesis range come with iGrill technology. This feature allows you to monitor the temperature of your food through an app on your smartphone. You can focus on enjoying time with family and friends while ensuring everything cooks to perfection.
Durability and performance
Weber’s commitment to quality means the Genesis braais are built to last. Made from stainless steel and porcelain-enamelled cast iron, these braais are designed to withstand the elements and provide reliable performance for years to come.
Why choose Weber Genesis?
The Weber Genesis range is an excellent choice if you’re looking for a gas braai that combines ease of use, advanced features and rugged durability. Whether you’re grilling for a family meal or hosting a large get-together, these braais deliver consistent results and are built to last. The Weber Genesis is a solid investment for anyone wanting to elevate their braai experience.
Rotisserie feature
The Weber Genesis’s rotisserie feature isn’t just perfect for rotisserie chicken– it’s also ideal for cooking Peking duck. The slow rotation ensures that the duck skin crisps up beautifully while the fat renders, leaving you with crispy, golden skin and juicy, tender meat. With the Weber Genesis, you can effortlessly recreate this classic dish at home. By using indirect heat and letting the rotisserie do all the work, you achieve that restaurant-quality, melt-in-the-mouth texture without the fuss.
braaied rotisserie chicken recipe
Steak and eggs
For a hearty breakfast, cooking steak and eggs on the Weber Genesis is a game-changer. The three powerful burners provide even heat for a perfect sear on your steak. While it grills, you can fry eggs on the spacious flat-top, making use of precise temperature control for the perfect runny yolk. Add a touch of smoky flavour by grilling some jalapeños on the side, then whip up a quick chimichurri for a vibrant finishing touch.
Fluffy flapjacks
Who says the Weber Genesis is only for savoury braais? You can easily venture into sweet territory with its versatile flat-top griddle. For a delicious treat, try making flapjacks. The even heat ensures a perfect golden-brown finish every time. Top your flapjacks with braaied peaches, which add a smoky sweetness that pairs perfectly with the soft, fluffy pancakes.
braaied flapjacks with peaches recipe
Weber’s new Genesis Smart Grill with Weber Connect Smart technology is your secret to perfectly grilled food. Simply set your desired result and receive notifications when it’s time to flip and serve while you get on with entertaining your guests. Weber’s expandable top cooking grate creates a second level so you can cook more at once, while its largest and hottest sear zone allows you to sear more steaks to create a full restaurant-quality meal in one go. Add an extra-large prep and serving table and custom grillware, and you’ve got all your bases covered.
The post 4 braai recipes to make on the Weber Genesis appeared first on Woolworths TASTE.
Unexpected ways to serve pastrami 28 Mar 12:14 AM (21 days ago)
Advertising promotion
Woolworths’ sliced beechwood-smoked beef pastrami brings a rich, smoky flavour to meals with minimal effort. Coated with a herb-and-spice rub and slow-cooked for tenderness, this pastrami delivers a satisfying smoky bite that’s perfect for everything from sandwiches and salads to snacks. It’s an easy way to add big flavour to your day.
The slow-cooking and smoking processes give this pastrami a unique taste, while the herb rub ensures that every slice is full of flavour. Whether you’re using it in a quick meal or something a bit more creative, this pastrami makes it easy to add a smoky touch to dishes.
Sauerkraut rösti stacks
If you’re looking for a twist on your usual brunch, this rösti tray bake is a great option. Instead of the typical breakfast scramble or eggs Benedict, stack crispy rösti squares with layers of cream cheese, Emmental and pastrami. This dish is perfect for Easter brunch or any time you want something a little different.
sauerkraut rösti stacks recipe
Chip charcuterie tower
For those interested in food trends, try making chip charcuterie, which is all about layering chips with cold meats and cheese, then grilling until melted and crispy. Spread a layer of your favourite chips on a baking tray, top with grated cheese and Woolworths’ beechwood-smoked pastrami, then pop under the grill until the cheese melts and the pastrami is crispy. Once out of the oven, drizzle with hot honey, balsamic glaze, or your favourite toppings for a fun and interactive snack that’s perfect for Easter or any casual get-together.
Photography: Shavan Rahim
Videography: Kaylene Sauls
Recipes and production: Marcelle van Rooyen
Food assistant: Bianca Jones
Woolworths’ beechwood-smoked pastrami, available in both regular and halaal options, is a simple way to add bold flavour to your meals. Whether you’re creating a quick sandwich, a trendy snack platter, or a unique brunch dish, this pastrami makes it easy to enjoy delicious, smoky goodness.
The post Unexpected ways to serve pastrami appeared first on Woolworths TASTE.