HERITAGE MONTH: HACKS TO MAKE DELICIOUSLY HEALTHY MEALS

VIWE NDONGENI-NTLEBI

AVOCADO BRAAI SALAD

Serves: 4 – 6

Some people may be looking for a cheat meal on their braai day. But that doesn’t mean that healthy meals should be sucked out of the window. This side is one of the perfect ways to stay healthy without feeling like you are eating rabbit food. This salad is vegan and gluten free.

Ingredients:

¼ cup honey

¼ cup cider vinegar

¼ cup poppy seeds

Salad ingredients:

1 red onion, sliced

6 ripe avocados, peeled & sliced

2 naartjies, broken into segments

100g caramelised pecan nuts

Method:

Make the dressing by combining all the ingredients in a screw top bottle and shake to combine.

In a small bowl marinate the red onion for 5 – 10 minutes in the dressing.

Arrange the avocado on a platter, with the naartjies and nuts, pour the dressing and marinated onions over the salad.

Serve immediately.

Recipe from South African Avocado Growers’ Association.

BACON, VEG AND PAP SKEWERS (MAKES 12)

Ingredients:

Chicken stock

2ml salt

330ml maize meal

125ml chopped fresh parsley

1 red pepper, cubed

1 red onion, cut in wedges

6 baby marrows, sliced in 1cm rounds

400g smoked pork rashers, cut in cubes

30ml olive oil, for brushing salt and pepper

Method:

In a pot, bring the chicken stock and salt to the boil. Whisk in the maize meal until smooth, add the parsley and cover. Simmer for 30 minutes, stirring occasionally.

Allow to cool before rolling into balls.

Thread onto skewers with the prepared vegetables and pork rashers. Place on a baking tray, brush with olive oil and season with salt and pepper.

Roast in a preheated oven at 180°C for 20 minutes until bacon is cooked. Serve immediately

CHICKEN FEET BY NOMFUNDO MCOYI

This is a dish that brings back strong memories of her grandmother, who used to prepare a similar dish whenever the family came to visit. Mcoyi finds that through this dish she not only relives her childhood, she passes those memories on while creating new ones with her children and family. Chicken feet have been loved by many South Africans over the years, but in recent years there has been a growing trend of using them as low calorie snacks. This trend has been made popular by many social media users who post chicken feet recipes on Keto and banting groups as inexpensive snack options.

Ingredients:

For chicken feet

1kg chicken feet

2 onions, finely chopped

2 tbs olive oil

2 tbs chicken stock

1tsp curry powder

1tsp turmeric

1tsp garam masala

1tsp paprika

3 tbs Worcestershire sauce

1 cup of water

Method:

Heat the oil in a large saucepan and fry onions until brown. Add dry ingredients – curry powder, paprika and turmeric. Add chicken feet, chicken stock and Worcestershire sauce and combine. Allow to fry for 2 – 3 minutes. Add a cup of water and boil for 35 – 45 minutes.