thisculturalCelebratingcuisinesHeritageMonth FOODIOL SEPTEMBER
Happy Heritage Month!
WITH heritage month upon us and heritage day right around the corner, many South Africans are using the time to reflect on just what the beautiful day is all Heritageabout.means so many things to different people, especially in South Africa with our bursting heritage and roots. The thought brings up rich exotic fragrances, sweet flavours and unforgettable memories.Whether it be rocking that stunning traditional outfit you have had planned for months or simply cooking up a storm of tasty traditional food for the momentous occasion, it is about celebrating the culture.When it comes to food, South Africa has a variety of dishes that are brimming with flavour to tantalise taste buds, and that is why I am so proud to be part of this rainbow nation. South Africans living abroad most commonly comment on how much they miss South African food. Our meat is more flavourful, our fruit is fresher (let us be honest, many overseas countries have their fresh produce imported from South Africa – believe me, we get it fresher).Sharing a little about my heritage, the most precious part of my inheritance came from the kitchen in our home in the Eastern Cape in Mthatha where my parents taught me about the importance of tradition in food. Growing up, I knew SaturdaysI had to cook umngqusho (samp and beans). Even today at home, we know Saturdays are for umngqusho served with chicken, mutton, or beef stew. Now as an adult, I am so grateful to them for demonstrating that cooking is a labour of love. In the spirit of putting a spotlight on our heritage, there is nothing that hits closer to home than healthy hearty meals to enjoy with your loved ones, and with this edition, we put the focus on that.
On the menu q TikTokers share their favourite Heritage Day dishes q My food heritage: the people and food that helped form our identity q 4 ways to eat vegan this Heritage Day q Tips on how to host a successful plant-based braai q Cooking with impepho, an indigenous African plant q The cultural importance of food q Hacks to make deliciously healthy meals this Heritage Month q Toast to Heritage Month with one of these South African drinks CONTACT PUBLISHERUS Vasantha vasantha@africannewsagency.comAngamuthu ACTING EXECUTIVE LIFESTYLE EDITOR Debashine debashine.thangevelo@inl.co.zaThangevelo EDITOR Lutho lutho.payisa@inl.co.zaPayisa DESIGN Dominique dominique.owen@inl.co.zaOwen PRODUCTION EDITOR Renata renata.ford@inl.co.zaFord BUSINESS DEVELOPMENT Keshni keshni.odayan@iol.co.zaOdayan SALES Charl charl.reineke@iol.co.zaReineke ENQUIRIES info@anapublishing.com IOL
Editor’s Lutholetter
Communicating combos South Africans generally enjoy Heritage Day with a good braai, which is why it comes as no surprise that pap and vleis,a South African household wasstaple,featured as a local favourite.
Our beloved bunny chow From Durban to Cape Town, bunny chow is considered a popular street food across manycommunities within South Africa.
THE wildly popular micro-vlogging Tik Tok app has been on the rise for months, but since the start of the coronavirus pandemic, it has been a breeding ground for an array of trendyFromfoods.sourdough bread to feta pasta, it has become the place for avid home cooks to share tips andtricks in the kitchen and for novice foodies to learn a thing or two.
Mogodu Monday made simple Cooking_with_Aurora shared a very simple mogodu recipe – just add onion, aromatic seasoning and just keep cooking until it is ready to serve.That way, the original tasteand smell of mogodu are still preserved.
TikTokers share their favourite Heritage Day dishes
Professional chef and food blogger, Lala Tee, shared her quick pap recipe which she enjoys with some juicy meat.
In celebration of Heritage Month the previous year, the videosharing-based social networking service had a challenge whichcalled on all South Africans to represent their heritage through the diverse dishes found in the country. The hashtag pulled through local food recipes such as braai, bunny chow, and tshisanyama – which were just some of the dishes that have found a way of uniting therainbowHere’snation.whatsome
Taking us on a trip down memory lane was foodie and small-business owner Tasneem Waggie.Hermeal of choice takes her back to a time with her grandparents who used to prepare simple, yet tasty, lamb chops. The recipe is straightforward but she suggests adding a side of veggies to round off the meal.
Durban-based Rising Voices recipient, recipe developer, and foodie, Solina Naidoo, shared her easy-to-make one-pot mince pilau recipe for Heritage Day. This mouth-watering dish is commonly enjoyed in the Indian community; however, this dish should most certainly be enjoyed by anyone who likes spicy food. Naidoo said: “If you haven’t tried the mince pilau, then you are missing out!”
For Heritage Day, TikTok vloggerand foodie Just Jamie showed users how to make this dish from the comfort of their homes.
of South Africa’s talented TikTok foodies whipped up for Heritage Month. One-pot mince pilau
TIKTOK is taking over the food world. | Pexels/Viktoria Slowikowska
LUTHO PASIYA
People may think that growing up in an “Indian” household, it is just bunny chows or curries daily, but this myth is just that…a myth.
HERITAGE
As a South African Indian – now over 30 – I have had the opportunity to taste a variety of food that comes from this rainbow nation, from pap, vleis, and chakalaka to bobotie and every curry under the sun. Let’s not forget one of my go-to favourites, theworld-renowned toasted cheese on my meat-free days. I have also had the privilege to travel abroad, but nothing is better than our home-grown flavourful dishes that pack a mean punch.
Of course, there are days that I crave a good lamb curry and occasionally we do set out a fire for that specially cooked chicken curry, but certainly living in a rainbow nation has shaped the way I look atfood and eat it too.
Alyssia Birjalal Being a South African Indian has really put me at a great advantage, I can safely say that our country is flavourful in all kinds of ways. There are a few things in life that I will never compromise on, good food isone of them.
Bobotie One Pot. pic Neville Lockhart ALYSSIA Birjalal says nothing is better than our homegrown flavourful dishes.
As approaches,MonthHeritage our thoughts turn to our families and the traditions that are an integral part of those.andfamily’sourheritagefoodisoneof
ZAMANDOSI Cele thanks the women in her life for teaching her about food.
My food
ZamaNdosi Cele Everything I know about food and cooking, I learned from the women who raised me. From my mom to my aunts and grandmothers, they havemade me the woman that I am. The traditional foods they made took time and heart, which is one of my love languages. Since cooking is a labour of love, I don’t cook for just anyone. It is a gift I retain strictly for familyand those I esteem. Working with food has been a way to express my feelings, from kneading my frustrations out with dough to showing love with a three-course “seven colours” meal. I love amabele porridge with powdered milk for breakfast. It reminds me of my family in Johannesburg but more specifically, my late aunt Mamkhulu Zodwa. She had a way of making me open upover her famous bowl. I love how simple it is to prepare uphuthu and imfino (green leafy vegetables). Ialso love the taste and colour of isigwaqane, a pap made of mealie meal and beans. All these recipes were passed on from my great grandmother to my mother and now me.
LUTHO Pasiya says her father taught her about Xhosa food.
While we all love the eating part of such a gathering, there is something very special about, what my mom and I refer to as “the dance” in the kitchen as we prepare the dishes. Sipping on wine and listening to our favourite tunes, as we whip up a meal. My mother is a fantastic cook! She can effortlessly cook up a three-course meal with all the trimmings. But it’s her everydaymeals that can silence even the most talkative one at the table. From her famous frikkadels, my daughter’s favourite, to her hearty stews, my dad’s favourite, we are truly spoilt. Her lamb curry is the most requested by family and guests alike.And it is the one dish that has taken me years to master even though I have watched her make itthousands of times.
Vuyile Madwantsi In my life food is something I strongly tie to our custom-made traditions. Rainy winter days cannot pass without craving amaThambo (bone broth or marrow) and amagwinya (fat cakes), this is something that has become so intrinsic in our family. I don’t carewhere I am in the world but when the weather becomes a little brisk, I know it is go time.My mother, who we dearly refer to as chommie (friend), enjoys tellingus stories of how she would make the very meal for her brothers growing up. Of course, oil was a scarce commodity as we can all relate tonow but the steamed bread and bone broth soup would take rounds around the cosy rondavel we have come tolove.
Lutho Pasiya
Some of the greatest influences on food has been a father figure. Growing up, I learned that putting a traditional, nutritious and delicious meal on the table does not have to be complicated. One of my favourite traditional recipes from my dad is one with the fewest ingredients: umngqusho (samp and beans). So simple, but it is how it is prepared and cooked that makes it so delicious. He also taught me how one ingredient can change the flavour of a whole dish. For example, how you can use Holsum when cooking samp and beans, but not tone down the flavour of the dish. My dad taught me everything I needed toknow about the kitchen and our food as Xhosa people. He passed down most of his recipes to me. The smell of samp and beans, umphokoqo (crumbled maize meal), and beef stew will forever be in mymemories because of him.
My food
Some of my fondest childhoodmemories are centred around food. Whether it is catching up on the day over a simple dinner or having the entire family – uncles, aunties, grandparents, and all the little ones – around for a great Sunday lunch, food brings us together.
HERITAGE
Gerry Cupido credits her mother for bringing the family together around food.
VUYILE Madwantsi loves amaThambo (bone broth or marrow) and amagwinya (fatcakes).
Gerry Cupido
PACK your Veggie “hotdogs” with delicious fillings.
Vegan diets are rising, and more consumers are becoming aware of the health benefits of not eating animal products, as well as the ethical and environmental impact of animal agriculture
Veggie "hotdogs" For starters, you can make vegetable “hotdogs”. You can replace the meaty wors at the braai with carrots for a tasty vegetarian twist. Char (either on the grill or under the broiler) and steam them, and then peel off the skins. They end up nicely cooked, making them perfect for a cook out. Choose the largest, thickest carrots you can find; they shrink during cooking, and you can always trim the narrow end to fittheYoubun.can serve these carrot dogs in buns with the toppings such as vegetarian chilli, cheddar, chopped onion, pickles or relish, tomato sauce, and spicy mustard.
4towayseat vegan
MORE consumers are cutting out preservatives and animal products as a healthier option for their families.Asthe
The braai South Africans will use any excuse to braai. Tips for a vegan braai are a variety of salads like potato salad, coleslaw, rice salad, pasta salad (use egg-free mayonnaise), and don’t add cheese, feta, or any meat to salads. Make garlic bread with coconut oil and garlic. Traditional green salad can also be nice, but why not try something a little different this year? Steam green beans, baby peas, and asparagus. Serve with a good helping of feta and a salad dressing made of olive oil, fresh chilli, mustard, lemon juice, salt, andForpepper.thebraai, you can find sausages, patties or schnitzels at the supermarket. They do not take long to cook and you will need to have them in an ovenproof dish
buzz about plant-based meat continues to grow, you mayhave found yourself wondering whether you should try out a plantbased diet. Vegetarianism and veganism have been practised for thousands of years for a variety of reasons, and in recent years, it has become easier to give up meat and animal products, thanks to the excess of plant-based alternatives that are so close to the real thing. With Heritage Day upon us, this can be a stressful time for people who follow a plant-based diet as they might have no idea what to cook or prepare on the braai this holiday. If you are one of those people or have a family member who is following the diet, here’swhat to consider.
HeritagethisDay
Vegan lentil bobotie
or pan on the fire as vegans do not like their food touching a meaty grill.Another main that can combine with the braai, besides salads, is pap with tomato and onion relish. Pap can be eaten with a variety of sauces, sometimes referred to as “relish”. A popular vegan relish is atomato and onion stew. You will also find relishes made with different types of cooked leafy VEGAN diets are rising, and more consumers are becoming aware of the health benefits of not eating animal products, as well as the ethical and environmental impact of animal agriculture.
greens. Pap and relish is just one example of a popular African food that is vegan. Other examples of vegan South African food includechakalaka. And in other African countries, you will find a variety of bean dishes and vegetable stews.
If you don’t feel like a braai, youcan make a bobotie. Bobotie is a Cape Malay dish, traditionally made with minced, curried meat and fruit (usually chutney) with a creamy egg-based topping. It is traditionally enjoyed with hot yellow rice (with raisins in it), and vegetables such as sweetened pumpkin, roasted potatoes, and curried brinjals on the side.The Cape Malay people have influenced many parts of South African culture, and our culinary specialities are enjoyed locally and worldwide. The first challenge for making a vegan bobotie is to find a substitute for the main ingredient. Instead of going for the obvious option of using crumpled tofu, aim for something more vegetable-based. This is an easy and exciting recipe you can serve your friends and family. Vegan milk tart For dessert, try a vegan milktart. Pronounced in Afrikaans as “Melktert”, this is a traditional South African custard-style sweet pie,served as a delicious dessert or as a perfect teatime treat. The traditional Melktert consists of a sweet pastry crust containing a creamy filling made from milk, flour, sugar, and eggs, and topped with a generous dusting of cinnamon. Now how do you make it vegan? For the crust, you can swap out therefined flour and butter used to make the pastry, and a mixture of oat flour, almond flour, and coconut oil, in order to create a crust that is free of refined flour and is vegan. And for the mixture, instead of using the eggs and dairy milk, simply use a bit of non-dairy milk, coconut milk, and cornstarch to create the creamy filling.
HAVING a braai during HeritageMonth has become the norm for most South Africans, especially on September 24 which is Heritage Day.Heritage Day celebrates South Africa’s diverse cultural heritage, and food plays an important role.
Starters Vegan cook and founder of The Vegan Kitchen, Catherine Phillips said a variety of salads like potato salad, coleslaw, rice salad, and pasta salad (use egg-free mayonnaise-like Tastee, Crosse & Blackwell Trim, and B-well) are perfect and that you should not add cheese, feta or any meat to salads. Phillips also suggested making garlic bread with coconut oil and garlic. For the braai, you can find vegetable sausages, patties, or schnitzels at the supermarket. She said they do not take long to cook and you will need to have them in an ovenproof dish or pan on the fire as some people do not like their food touching a meaty grill
How to host a successful plant-based braai Lutho Pasiya
Having a braai, which is SA’s version of a barbeque, is a big partof the celebrations for locals and just about everyone enjoys havingone. We all want to be able to celebrate this day, no matter what our foodie preference. And braais are by no means for meat-lovers alone. With the holiday upon us,this can be a stressful time for people who just started following a plant-based diet as they might have no idea what to cook or prepare on the braai this holiday season. If you are one of those people or have a family member who is following the diet, here is what to consider.
HAVING a braai on Heritage Month has become the norm for most South Africans, especially on September 24 which is Heritage Day. | Pexels
Slice brinjals and baby marrows lengthways, brush with a little oil, and cook on the braai,” said Fearnhead. Dessert And since you have already got the grill fired up, why not pop on some grilled fruit for dessert?
Grilled mielies are exceptionally tasty with miso-butter.
Grilled bananas coated in brown sugar are a local classic, perfect for any braai day.
If you are after that meaty pink colour that hamburger patties tend to have when you bite into them, Noor recommended using finely grated beetroot. As for that juicy meaty flavour, she said you can use cooked finely-diced mushrooms, a splash of soy sauce, minced garlic, and tomato paste for that great umami flavour. Also providing tips for healthy sides and veggies is dietitian, Juliet Fearnhead, who suggested you pre-boil mealies until just tender then place them on the braai until charred on the outside, and sprinkle with chilli flakes.
Main course
You can make your own veggie burgers and grilled vegetables. So, how do you whip up your own burger at home using pantry staples, and what vegetables to use?Food stylist, photographer, and home chef, Kauthar Noor, suggested sweet potatoes, carrots, kidney beans, mushrooms, and peas. Practically any combination of veggies can come together for a scrumptious burger, according to Noor.She said the great thing about all this is that you can make it your own and add pretty much any vegetables that you enjoy.
“Take a bunch of trimmed asparagus, toss with a little olive or canola oil, lemon juice, salt, and pepper, and pop on the braai for 2-3 minutes. Asparagus is a nutrient-packed vegetable.
Make a food.gocoleslawdelicioussaladtowithyourwarm
Chef
Mokgadi Itsweng’s tips on cooking with impepho
“Cooking is not just the only thing that I do around food but I also work in sustainability. I went and studied sustainability and I am very much part of the big globalnetwork of chefs that talk and fight for sustainability and locality so I am very much aware and conscious about what I put on my plate that needs to be sustainable but also good for the planet so that is what sets me apart from other people,” she said. Itsweng said cooking with impepho was something new in that we as Africans were only waking up to our indigenous thingsand food now. “Impepho has always been there but it is new in that we are reviving it or we are finally acknowledging this indigenous knowledge system and using it within our kitchens as chefs, and healing as people. For the first time, impepho has become something we are not ashamed ofand that we can claim. The flavour of impepho in food is amazing. It brings an incredible, very earthy but smokey taste. I use it a lot when I smoke vegetables and it brings such a beautiful flavour to the vegetables. You need to play around with it to really get the flavour but it is deep, earthy, herby but delicious. It just transforms anything that you cook with it into something that is very special,” shesaid.
1 whole cauliflower head
Quick hack: Use your oven asa smoker. Place the impepho on an oven tray, light it, and when it starts to smoke place the tray onthe bottom rack of the oven. Then place the cauliflower on the rack directly above the impepho. Close the oven and allow to smoke for 5-10Mixminutes.thegarlic with the oliveoil and brush over the whole cauliflower. Season with salt and pepper. Place on a baking tray and roast in the preheated oven for 30 minutes until crisp on the outside. While the cauliflower is roasting, make the sauce by first roasting the peppers in the oven until the skinsareRemoveblackened.the peppers from the oven and place them in a bowl, cover with cling wrap and allow tocool for 10 minutes. Once cooled, peel the skins off and blend the peppers, then set aside.Heat the oil, then add the garlic and paprika, and cook for2 minutes on medium heat. Add the blended peppers and cook for 5 minutes, stirring continuously toensure that the sauce doesn’t stick andAddburn.the lemon juice and brown sugar, cook for a further 2 minutes, then season with salt and pepper. To serve, slice the cauliflower into steaks or leave it whole, then place it on a platter. Pour the sauce over the cauliflower and top with chopped herbs.
A handful of dried impepho herb, for smoking the cauliflower
A handful of fresh parsley or thyme, chopped
Impepho cauliflowersmokedwithred pepper Ingredientssauce
Method Preheat the oven to 200°C. Bring a saucepan of water with 1 teaspoon salt to a boil, then addthe cauliflower head. Cook for 10 minutes, then drain and set aside. Smoke the cauliflower by placing a hot charcoal disk inside a small foil container, then addinga handful of dried impepho herb. When the impepho starts smoking, place it inside a kettle braai withtheClosecauliflower.thekettle braai lid and allow to smoke for at least 10-15 minutes. Remove from the kettle braai and set aside.
Let us talk about impepho and its use in the kitchen!
LUTHO PASIYA
1 garlic clove, crushed 1 tbsp smoked paprika ¼ cup lemon juice
IF YOU are not familiar with impepho, it is a traditionally important indigenous herb, perhapsbest known as a ritual incense used during healing ceremonies. It has many uses – as an antiseptic, insecticide, anti-inflammatory, and pain relief. The parts of the plant used are mainly the leaves, stems, flowers, and sometimes the roots. As much as it is popularly known to be used during healing ceremonies, food activist, chef, gardener, and cookbook author Mokgadi Itsweng has taken things up a notch andintroduced them into her kitchen. Born in Durban and growing up in Mamelodi north of Pretoria, Itsweng has always been exposedto food.Hergrandmother from hermother’s side worked as a cook at a hotel in Durban and her grandmother from her father’s side was a subsistence farmer and grewa lot of Itswengfood.said what makes her unique is that she is a very conscious chef. Everything thatshe does she thinks about and she consciously puts it together and curates things that are relevant, applicable and authentic to her.
1 garlic clove, crushed ¼ cup olive oil Salt and pepper to taste For the sauce
1 tbsp brown sugar Salt and pepper to taste
2 red peppers, left whole 2 tbsp olive oil
Food is very important to the heritage and traditions across the cultures and religions in South Africa. It is used to celebrate, mourn, and even communicate with a higher power. What most of us do not realise is that the food we eat has a lot to say about our cultures.
The cultural importanceoffood FOOD connects and unites people and makes beautiful memories.
THE connection between food and culture is a lot stronger than most think. We eat many types of food, not thinking much of it. But when we do, we usually have warm, fond memories of, perhaps, our grandparents or parents cookingour favourite dish after we had a bad day at Wheneverschool.Idevour umngqusho (samp and beans) or umvubo (dry pap mixed with maas), I always think about my dad, and how hemakes these dishes so delicious. I think about all our memories in the kitchen helping him make the food. For such reasons, plenty of dishes hold immense personal value to us. As we grow up, weoften seek out these dishes because they now have value in our lives. Whenever we are feeling down, lonely, or simply need comfort, we prepare these traditional dishes tomake us feel better. While these dishes may bring great feelings of positivity into our lives, food also has cultural implications. Here are some of those implications. Food connects people When you think about it, back in the days of our forefathers, eating alone was never somethingnormal. Families and friends would gather together to eat. Well, even in my generation it was something that still existed. But, today, with the way technology and work culture create physical isolation, eating alone is much more common but, even so, people seek out others to enjoy a meal with – to connectwith.
Ingredients are very important To understand a culture’s cuisine, one has to take a peek at what they can find in local markets or shops. Ingredients used tell us so much about people’s lifestyles and needs. A region’s climate also plays a role in the supply of certain ingredients. This way, every culture manages to establish its own flavour profile.
Food creates beautiful memories Because we apply so much emotional importance to food at the moment, it only makes sensethat it would also become an important part of our memories. Experts reveal that humans recall memories more easily and clearly when they are attached to a physical sensation as well as an emotional experience. This colourful popcorn is a popular township snack. Generally found at taxi ranks and intended to be eaten on the move. Generally the plastic packets contain a red, yellow, blue, green popcorn mélange. | Pexels/Gonzalo Ruiz
EXPERTS reveal that humans recall memories more easily and clearly when they are attached to a physical sensation.
LUTHO PASIYA
Hacks to healthydeliciouslymakeHeritageMonthmeals ON Heritage Day, also known as a braai day, South Africans are encouraged to celebrate the great diversity of cultures, beliefs and traditions that make up our nation. | Unsplash
Some people may be lookingfor a cheat meal on their braai day. But that doesn’t mean that healthy meals should be thrown outthe 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 glutenServes:free.4 – 6 Ingredients for the dressing 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 topbottle 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 marinatedonions over the salad. Serve immediately. Recipe from South African Avocado Growers’ Association
Hudsonberg advises choosing proteins wisely – lean meats, suchas fish and skinless chicken breast instead of too much red meat. If you do opt for red meat, rather buy loin or tender cuts and remove any visible fat before cooking.
VIWE NDONGENI-NTLEBI viwe.ndongeni@inl.co.za
Fearnhead shares tips and hacks for healthy sides and veggies: Wrap sweet potato andbutternut in foil and toss them onto the coals – these veggies are loaded with fibre, B vitamins and vitaminPre-boilC. mealies (corn cob) until just tender then place on the braai until charred on the outside, and sprinkle with chilli flakes.Take a bunch of trimmed asparagus, toss with a little olive or canola oil, lemon juice, salt and pepper and pop on the braai for 2 – 3 Asparagusminutes. is a nutrient-packed vegetable. It is a very good source of fibre, folate, vitamins A, C, E and K, as well as chromium.
Wilmi Hudsonberg, a spokesperson for Pharma Dynamics, says, “many of themeals we share are around a fire but are often accompanied by food that’s not healthy for our hearts”.
Add vegetables to kebabs – peppers, mushrooms, baby marrows and brinjals marinated in lemon juice and balsamic vinegar work perfectly. Remember to pre-soak wooden skewer sticks for 30 minutes to prevent the ends from burning.Consider healthy toppings over ice cream, such as chocolate bananas or fruit salad. Grilled fruit is also delicious! The natural sugars caramelise in the high heat, whichmakes it extra sweet and flavourful. A healthy braai day does not need to be boring, here are recipes that are healthy that will make your braai day memorable.
AVOCADO BRAAI SALAD
AVOCADO braai salad is a healthy plant-based option on Heritage Day.
On Heritage Day, also known as a braai day, South Africans are encouraged to celebrate the great diversity of cultures, beliefs and traditions that make up our nation. The day is characterised by friends and families getting together, cooking and sharing meals. It also serves as an opportunity to share and pass on cultural and nutritional knowledge and skills.
IN THE spirit of putting a spotlight on our heritage, there is nothingthat hits closer to home than healthy hearty meals to enjoy with your loved ones.
“Fill up your plate with grilled vegetables, salads and side dishes. The more colour you add, the better. In South Africa, we have a great selection of fruit throughout the year so be sure to add these to the braai menu. Meat and veg sosaties (kebabs) are always a hit. Add red, green or yellow peppers, butternut, baby marrows, eggplant,mushrooms and onions to the skewer and brush with healthy oil before“Whengrilling.preparing salads or side dishes, don’t drown them in salty sauces or heavy store-bought dressings,” Hudsonberg said. Pick n Pay dietitian Juliet
“Marinate or rub meat with saltfree spices and lemon which add amazing flavour and will reduce the need for salt, which heightens your risk of hypertension. Use chilli, cumin, garlic, cinnamon, black pepper, paprika, thyme or rosemary for a lip-licking taste.”
500ml each shredded white and red cabbage (or more white)
1 small red chilli, seeded and finely chopped, or to taste (optional)
1 tsp turmeric 1 tsp garam masala
2 onions, finely chopped
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
4 tsp finely grated fresh ginger
¼ cup finely chopped unsalted peanuts lemon juice and black pepper to taste
2 tbs chicken stock
2 tbs soy sauce
1 large spinach leaf, shredded 2 carrots, peeled and coarsely grated ¼ cucumber, quartered and thinly sliced
3 tbs red grape or apple cider vinegar
1kg chicken feet
Ingredients
1 tsp paprika
1 cup of water Method Heat the oil in a large saucepan and fry onionsuntilAddbrown.dry ingredients – curry powder, paprikaandAddturmeric.chicken feet, chicken stock and Worcestershire sauce and combine. Allow to fryfor 2 – 3 minutes. Add a cup of water and boil for 35 – 45 minutes. Recipe by Nomfundo Mcoyi
3 tbs chopped fresh coriander or parsley
COLOURFUL
Ingredients for the salad
1 celery stalk with the leaves, thinly sliced ½ red or green pepper, seeded, quartered and thinly sliced Method Dressing: stir all the ingredients together in a mixing bowl.Salad: mix all the slaw ingredients together in a large bowl. Pour the dressing over and toss well.Allow salad to stand for 10 – 15 minutes before serving it. This will allow the salad to marinate.Serve slaw as a side dish at a braai. Tips This dressing can be used as a marinade for fish, chicken, pork or veggies. Add toasted coconut to the dressing instead of theServepeanuts.with steak or leftover braaied chicken in wholewheat rolls or pitas. Recipes from Cooking from the Heart’s special braai edition.
1 medium pineapple, quartered and thinly sliced
1 tsp curry powder
CHICKEN FEET
3 tbs Worcestershire sauce
¼ cup olive or canola oil
SLAW WITH GINGER AND IngredientsPEANUTS for the dressing
by many social media users who post chicken feet recipes on keto and Banting groups as inexpensive snack options.
2 tbs olive oil
Umqombothi
LUTHO PASIYA
Springbokkies
Traditionally, it is brewed in a special hut that is not completely thatched so smoke can escape and the beer gets enough oxygen to ferment.
When you visit foreign shores, one of the novelties is sampling drinks unique to that country. From beer to wine, these are South Africa’s finest drinks
A well-known local variety is pinotage, with an aroma that reflectsthe fruits of the luscious South African land, including notes of rooibos tea andtobacco. Other varieties of South African wine available worldwide include cabernet sauvignon, chardonnay, merlot, sauvignon blanc and shiraz.
love about amasi is that it is very nutritious. It is also a pleasant beverage, especially during warmerweather. Pinotage It would be impossible to talk about African beverages of any kind without mentioning South African wine.
SpringbokkiesPinotage
Umqombothi
Umqombothi is a traditional beer. Made from corn, it is high in vitaminB and has a lower alcohol content than most commercial beers. This beer is usually drunk in a communal setting where the drink is shared between friends and family. In the past, umqombothi was only drunk by men, despite having been made by the women.Umqombothi has always been prepared for purposes where there are celebrations, funerals or when a family needs to get in touch with their ancestors.It’smade from maize, maize malt, sorghum malt, yeast and water and takes a couple of days to be ready, due to the fermentation process.
Amasi
Toast to Heritage Month with one of these AfricanSouthdrinks
Springbokkies is a sweet drink named after the South African national rugby team and a popular shooter, named after the long-legged buck. When prepared by pouring a layer of Amarula over a vibrant peppermint liqueur or crème de menthe, it gives the colour of a springbok and a field, and also the jersey of the Springbok team.It is served in bars and clubs around the country, especially during the sports season. Amasi Amasi, is one of my favourites. Translated as “sour milk”, it is one of South Africa’s food staples that you can enjoy with “umphokoqo” (crumbled pap). From my understanding and how I saw it being done at home, milk from the cow is put in a skin bag or bucket, where it ferments and acquires a sharpacidWhattaste.I
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