Fresh Living Winter issue 2021

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Winter issue WINTER 2021 ISSUE 144 R 2 5 I N C L . VAT

Inside our African pantry: dishes to share, enjoy and 6 | Fresh Living – January/February 2020 inspire

Make the most of fruit & veg offcuts – we show you how

The only three bread recipes you’ll ever need, plus tips to acepnp.co.za them

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BIGGER 200ML NEW TODDLER-FRIENDLY POUCH FOR

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C SUITE AFRICA 464/E

Introducing a South African first that is sure to make moms smile. The new BIGGER 200ml Squish Fruit Puree pouch is made specifically with toddler-sized appetites in mind. Still made with 100% fruit, the NEW toddler-sized serving in a child-friendly pouch is the perfect meal or side for growing kids with growing appetites.

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WE’RE SO READY FOR

Winter!

FROM PnP’S FRESH TEAM GREENGROCER’S PROMISE We guarantee great-quality produce packed with flavour and nutritional goodness.

Responsibly sourced and grown with care.

BUTCHER’S PROMISE We’re proud to bring you expertly prepared, quality cuts sourced from responsible suppliers.

CHEF’S PROMISE Our homestyle dishes are prepared with care daily.

Fresh food made with quality ingredients from trusted suppliers.

BAKER’S PROMISE We’ve perfected our methods and recipes to create breads and bakes with enhanced texture and flavour.

FISHMONGER’S PROMISE Our quality seafood is responsibly sourced, always fresh, full of flavour and expertly prepared the way you like it.

We tend to look on the bright side at Fresh Living… While I’m not personally a fan of the cold, it does lend itself rather brilliantly to battening down the hatches, staying indoors and practising social distancing without too much FOMO. Feel free to use this positive spin whenever the need arises.

Of course, if you are going to take this approach, you’re going to need loads of deliciously comforting meals, barrels of lovely red wine (page 36) and for the ultimate “hygge” vibe (read more about this on page 12), you might also consider the added aromatic nuance of freshly baked bread wafting through your home…

Naturally, we spent a long time pondering all these vital winter comforts, and so in this issue we have slow-cooked winter faves, comfort food for the time-strapped, everyday breads for beginners and heavenly sourdough for those who fancy a (deliciously worthwhile) challenge.

Then, in contrast to the cold, and in honour of Africa Day (25 May), we celebrate the diverse cuisines of our very own sunshine-filled continent (from page 55). Nobhongo Gxolo, writer and co-founder of Cape Town-based food club Third Culture Experiment, delves into the flavours of Africa and makes a rather marvellous discovery: most of the dishes can be authentically replicated with produce and spices you almost certainly have in your fridge and pantry – or can with ease, and minimal cash, pick up at your local Pick n Pay. Of course, there’s much more to read and learn, but I’ll leave you to discover those bits on your own. Get cosy and enjoy some me-time.

Best, JUSTINE DRAKE EDITOR, FRESH LIVING PS: Now that we’re only on shelf four times a year, be sure to visit our website, pnpfreshliving.com, for loads of recipes and videos. Plus sign up to our monthly mailer (pnp.co.za/ newsletters) with up-to-the-minute foodie news and more!

 Twitter: @justine_drake  Instagram: @justinedrakecooks  Facebook: @JustineDrakeSA

WINTER

contents

2021

Winter

Celebrate Africa

Live ’n learn

10 Feedback Write to us and win!

17 Season’s eatings Winter’s freshest pickings, and how to make the most of them 25 Winter comfort The chilly season’s best-loved dishes made to suit your pace and pocket 36 Tasting notes Delicious red wines to sip this season 40 Everyday easy We ditch the complicated stuff and keep it simple with everyday pantry ingredients you know and love 46 Fashion Bring on the cooler days with trendy gear for the whole family 48 Get inspired Jazz up a hearty soup, coffee creations for Father’s Day, and a tried-andtested kitchen gadget

56 Heart & home Celebrate Africa Day with inspiring foodies from around the continent 66 On African soil Take a peek inside our African pantry and discover local dishes to share, enjoy and inspire 80 On reflection No matter where Susan Hayden may be, SA’s cooking always bring her back home 82 Get inspired Top local spots to visit, 5 of Mzansi’s unique flavour profiles, our Editor’s kitchen essentials, plus a local is lekker cookbook we love right now

91 Fresh Living kitchen The only three bread recipes you’ll ever need, plus tips to ace them 99 Waste not Don’t bin it! Brilliant ways to use up those fruit and veg scraps 103 Cheap & cheerful Easy-to-make recipes perfect for entertaining a crowd 110 Health How improving your digestion system really does make you healthier 112 Get inspired A delicious recipe for Chocolate Day (with drool-worthy hacks to try), this season’s need-to-have kitchen tool, and an oh-so yummy giveaway 120 Recipe index

This issue’s delicious dishes 122 Spotlight An ode to chocolate

COVER IMAGE Photo: Toby Murphy Styling: Liezl Vermeulen

WHAT’S IN OUR INBOX? Say it, write it and share your thoughts and ideas with us  Email: letters@freshlivingmagazine.co.za  Instagram: @freshliving_pnp  Twitter: @Fresh_Living WRITE TO US AND WIN!

Winning letter FRESHLIVING | pnpfreshliving.com

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BRILLI ANT BAKES

Issue 143 | Autumn 2021

Novice or pro, we’ve got a recipe for you!

Autumn issue

SOUTH AFRICA’S BEST-LOVED FOOD MAGAZINE

AUTUMN 2021 ISSUE 143 R 2 5 I N C L . VAT

Back to basics: pickles, batters, sauces and more

Affordable all-day egg recipes

We test Ottolenghi’s veggie dinners 2/22/21 2:26 PM

1-Cover.indd 1

THANKS FOR KEEPING US INSPIRED 2020: A year that had our minds, bodies and souls racing in overdrive.

Me-time moments were forced upon us. These moments, with the help of your inspiring magazine, have triggered

the creative side of many people. With all the sadness and grief this year brought us, staying focused and uplifting one another was key.

Every person has their own life story to share.

It’s a wonderful thing when negative thoughts and situations can lead to thankfulness for all the positives that still exist in our lives.

Fresh Living, you have inspired, you have kept your quality magazine affordable, and you have welcomed us to a world of sharing and caring.

Do keep uplifting us – looking forward to your next EXCITING edition.

– Tessa Luck

THE STAR LETTER WILL RECEIVE A R500 PICK N PAY VOUCHER.

DID YOU KNOW… PNP IS NOW A MESSAGE AWAY! If you’re on the go and need to know more about store hours, specials or Smart Shopper offerings, simply send PnP a message on WhatsApp. Here’s how it works:  Add +27 600 703 037 as a contact.  Find the contact on WhatsApp.  Start a chat by saying hi.  Follow the easy prompts.

Note that your cellular service provider will charge you for data used to connect to WhatsApp.

Tessa Luck, the writer of this month’s Star Letter, gets a PnP gift voucher worth R500. E-mail your letters to letters@freshlivingmagazine.co.za.

Note: Letters are edited and don’t necessarily represent the opinions of Fresh Living’s editorial team.

WE ASKED...

YOU VOTED! Kudos for helping us put together our delicious bread feature. We asked what you’d like to know and learn about bread-baking, and here are the results…

Let’s talk bread. Do you make your own?

YES, ALL THE TIME

NOPE

33%

67% Ever made sourdough?

I EVEN NAMED MY STARTER!

26%

WHAT’S THAT?

74%

What about sweet and enriched doughs?

LOVE

NEVER HEARD OF THIS

52%

Do you stick to loaves or do you bake rolls, buns and pretzels too?

OH? THAT’S NEW…

We’re sure you’ve noticed that we have started adding QR codes to some of our features. Here’s how to scan them and get inspired right that second!

Step 1: Flip through your issue of Fresh Living. Found a feature you love with a QR code? Well, great!

Step 2: Type “QR code” into your Facebook app search bar.

Step 3: Click the QR code shortcut and a scanner will appear.

Step 4: Hold the magazine up and align the QR code within the frame of the scanner.

Step 5: Scan and, voila! Inspiration at your fingertips.

10 | Fresh Living – Winter 2021

58%

PSSST… If you don’t have Facebook, most smartphone cameras have a QR scanner built in. Open your camera and select the QR code option in Settings.

I DO IT ALL

NOT REALLY

29%

71%

Have you experimented with alternative flours, raising agents or sugars?

THAT’S THE BEST PART

26%

HUH?

74%

Now that the votes are in, turn to page 91 for all the “knead to know” info on baking your own bread and getting it right every time!

pnpfreshliving.com

FEEDBACK

WIN A SQUISH HAMPER!

TREND ALERT!

Moms, we know you love ‘em and so do the little ones. Squish Purées are made specifically with baby-sized appetites in mind, but now they’re available in a BIGGER 200ml pouch too! Made with 100% fruit, the new toddler-sized serving in a child-friendly pouch is the perfect meal or side for growing kids with growing appetites.

Packed with quality ingredients and free from nasties like preservatives and colourants, you can rest assured you’re giving your child the very best.

5 lucky readers stand a chance to win a Squish hamper worth R600 each, which includes five new flavours as well as a customised growth wall chart and some ABC wooden building blocks for your toddler. To enter, turn to page 120. Keyword: SQUISH

WE LOVE HEARING FROM YOU ONLINE!

Now that we’re deep into winter, you might have come across the term “hygge” (pronounced “hoo-guh”).

Nope, it’s not just an Insta thing or a made-up word, it’s Danish to describe the quality of cosiness that brings about a feeling of contentment or well-being (a defining characteristic of Danish culture).

So, go on and get cosy with this lovely issue filled with hygge-esque features.

living

•

Following

•••

@loveofbanting Love Welsh rarebit and those eggs are perfect. @frommyrustickitchen Awesomeness. This is so inspiring, we don’t always see big brands grow. Thank you for sharing your progress – it just shows we all start somewhere and with consistency comes growth.

Share your delicious Instagram snaps with us by tagging #FLGrams – you could be featured!

12 | Fresh Living – Winter 2021

CONTENT DIRECTOR AND GROUP EDITOR Justine Drake PNP GROUP ART DIRECTOR Liezel le Roux FEATURES EDITOR Melissa Ndlovu HEAD OF FOOD Liezl Vermeulen DEPUTY FOOD EDITOR Gail Damon MANAGING EDITOR Kelly Smith DIGITAL EDITOR Jana van Sittert DIGITAL COPYWRITER Lesego Madisa DIGITAL DESIGNER Caro Botha GROUP MANAGING DIRECTOR Lani Carstens HEAD OF DIGITAL CONTENT Emma Odendaal COMMERCIAL STRATEGIST Cat Anderson ACCOUNT MANAGER Meaghan Christians SENIOR FINANCE MANAGER Charlton Jacobs FOR PICK N PAY Michelle van Schalkwyk-Haley CONTRIBUTORS Anna Carolina Alberts, Mbacke Khadim Diagne, Mary Fawzy, Adel Ferreira, Nobhongo Gxolo, Susan Hayden, Chad January, Patrick Latimer, Donna Lewis, Amanda Manyatshe, Toby Murphy, Toby Newsome, Jane Nshuti, Samantha Page, Pepe Sofianos, Kristen Scheepers, Justin Thomson, Estvan Vermeulen, Elizma Voigt, Caroline Webb REPRODUCTION Blue Ink Media EDITORIAL ENQUIRIES Tel: 021 486 7600 Email: info@freshlivingmagazine.co.za PICK N PAY CUSTOMER CARE LINE 0860 30 30 30

Comment, tweet or even DM us! freshliving_pnp

living

ALL ABOUT HYGGE

R35 per serving Price call outs!

There are some price call outs in this issue to show you which dishes are extra value.

Kindly note that the cost of these meals does not include pantry items such as stock, oil, herbs and spices, and the cost of foods bought in predetermined quantities (such as nuts) is calculated according to the amount required for the recipe.

ADVERTISING Advertising Sales Manager: Michelle Dunn Tel: 021 486 7628 Cell: 082 371 0515 Email: Michelle.Dunn@johnbrownmedia.com Any person using information contained in this publication does so at his/her own risk and such person hereby waives any right to action against Pick n Pay Retailers (Proprietary) Limited (“Pick n Pay”) and indemnifies Pick n Pay, its employees, agents, sub-contractors and suppliers against any claims for loss, damage to person or property, injury, liabilities, claims, sickness or death which may result from the use of such information or from any other cause whatsoever suffered either by such person or by any third party.

Fresh Living is published on behalf of Pick n Pay by John Brown South Africa (Pty) Ltd © 2019. Address all correspondence to: John Brown Media SA, PostNet Suite # 2, Private Bag X11, Mowbray 7705, Cape Town. Tel: 021 486 7600 Fax: 021 486 7614. The contents of this magazine are protected by copyright and may not be reproduced without permission.

ALL PRICES IN FRESH LIVING ARE CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE

Printed on recyclable paper Fresh Living may be wrapped in recyclable plastic to preserve any inserts. Please recycle the wrapping after removing it.

pnpfreshliving.com

COMPETITION

New look, same exceptional taste

SIMPLY THE BASTE! Whether it’s Father’s Day or a romantic dinner for two, spoil the person you love with an exceptionally flavoured steak. Gallo Clássico extra virgin olive oil flavours steak while cooking, plus makes the simplest no-cook sauce with punchy flavours WHY USE GALLO EXTRA VIRGIN OLIVE OIL? Gallo Clássico extra virgin olive oil will add loads of flavour to your dish. With its mild, fruity taste, you can use it to cook or finish and dress dishes. We show you how to do both.

Remember, olive oil isn’t just there to cook food with – it’s there to add a flavour and elevate your dish with its superior quality.

14 | Fresh Living – Summer 2020

pnpfreshliving.com

Rib-eye steak with olive oil chimichurri SERVES 2 THE WORLD’S SIMPLEST SAUCE PACKED WITH BURSTS OF CHILLI, GARLIC, LEMON AND HERBS. INGREDIENTS 2 rib-eye steaks on the bone (or other thick-cut steak) 3 Tbsp (45ml) Gallo Clássico extra virgin olive oil Salt and milled pepper

3 cloves garlic, crushed 3 sprigs each rosemary and thyme Splash red wine or balsamic vinegar Chimichurri sauce: 2 small cloves garlic, finely chopped 2-3 Thai red chillies, deseeded and chopped 1 Thai green chilli, deseeded and chopped Juice (60ml) of 1 lemon ½ tsp (3ml) Maldon salt flakes or fine salt ½ punnet (10g) coriander ½ punnet (10g) parsley

½ cup (125ml) Gallo Clássico extra virgin olive oil METHOD Heat a cast-iron or heavy-bottomed pan over high heat until very hot.

Brush steaks with olive oil (this not only prevents it from sticking to the pan and ensures even cooking, it also adds flavour). Season with salt and pepper.

Add steak, garlic and herbs to pan, and sear

the meat well all around.

Cook for 2-3 minutes per side for mediumrare, adding an extra splash of oil to the pan if needed. (If you prefer steak medium, cook for 4 minutes a side).

Add a splash of vinegar one minute before the end of cooking time to deglaze the pan.

(This will release all the yummy fat stuck on the base of the pan).

Spoon pan juices over steak and place on a plate to rest for at

least 8 minutes.

For the chimichurri, use a pestle and mortar to lightly crush the garlic, chillies, lemon juice and salt to release flavours.

(You could also do this in a bowl, using a fork or spoon.)

Add herbs and olive oil and mix well.

Season with salt and pepper, and add more lemon juice if you like.

Serve hot steaks topped with chimichurri sauce, and chips and salad on the side.

PHOTOS: TOBY MURPHY RECIPES & STYLING: LIEZL VERMEULEN FOOD ASSISTANT: ELIZMA VOIGT

OF T R A E H E IN TH

winter

Don’t be fooled: shorter days and colder weather don’t mean less fruit and veg.

This season is jewelled with zesty citrus, delicious apple varieties and everyone’s favourite, ripe-and-ready avocados. Eating in season means you are supporting local farmers while getting the pick of the crop at the best prices. So, stock up!

S E A S O N ’ S E AT I N G S

S E A S O N ’ S E AT I N G S

Apple-ly ever after

This is the time of year where you find the crispest apples that are firm and sweet. When you buy fruit that’s in season, it means you are getting the best it has to offer.

Not just for snacking Include apples in your meals to add crunch or serve as a cheat’s dessert – simply serve sliced with PnP double-cream flavoured yoghurt.

• Make slaw with green apple, cabbage, fennel and mustard, and use it to top chicken burgers.

• Stew apples with star anise and cinnamon and a handful of raisins or sultanas to make your own chutney for pork chops or roasts.

• Bake halved apples, brushed with honey and butter, and serve with granola and ice cream for a quick apple crumble.

TRY THIS PnP HONEY RED APPLES (4s)

 Look out for apple punnets in PnP’s fridges. Why splurge on them? These premium apples are larger and are protected against bruising, so they stay crisp and fresh for the best-quality snacking.

Apples LOVE wholegrain mustard. They also love: Fennel – slice it as thick as the apples for salads.

Honey – whether baking or cooking.

Spices – especially star anise and cinnamon.

Pork – apple cuts through the fattiness perfectly.

Nuts & dried fruit – think raisins and sultanas.

Blue cheese – or cheese boards in general!

Look out for PnP’s exclusive honey red apples – perfect for a sweet snack.

PnP HONEY BURST ORANGES (1kg)

Look out for PnP’s range of easy-peeling, exotic citrus fruits like Honey Burst, Tangerine and Cara-Cara oranges.

18 | Fresh Living – Winter 2021

pnpfreshliving.com Fresh Living – Summer 2020 | 18

S E A S O N ’ S E AT I N G S

Root vegetables Winter brings an abundance of roasting veg like beetroots, carrots, parsnips, turnips and sweet potatoes. They turn deliciously golden and sweet in the oven. Don’t bother peeling the skin off – there’s a lot of goodness and flavour in it.

HASSELBACK ROOT VEG ON RICOTTA Cutting them hasselback style, like chef Yotam Ottolenghi did in his latest book, means no need to par-cook before roasting.

8-10 small-medium beetroots, peeled 6-8 small sweet potatoes Salt and milled pepper Olive oil, for roasting and dressing 1½ tubs (375g) PnP ricotta cheese ½ cup (125g) PnP plain double-cream yoghurt ½ punnet (10g) each fresh mint and dill, torn + extra for serving Juice (60ml) and grated peel of 1 lemon Toasted pumpkin seeds SERVES 4-6 (AS A SIDE) Preheat oven to 220°C. Cut beetroots and sweet potatoes hasselback style, taking care not to cut all the way through.

Place on a baking tray, season well and drizzle with oil.

Roast for 50-60 minutes until tender in the centre and crispy on the outside.

Blitz ricotta and yoghurt together, add herbs and lemon, and season.

Spread ricotta mixture on a platter and top with roasted veg.

Sprinkle with toasted seeds and extra herbs, and drizzle with olive oil. pnpfreshliving.com

Fresh Living – Winter 2021 | 19

S E A S O N ’ S E AT I N G S Colour me orange There’s variety on shelf when it comes to sweet potatoes. Add some colour to your plate!

Bellevue sweet potatoes look like the stock-standard red-skin sweet potatoes we all grew up with, but when you slice them open they’re bright orange inside.

Evangeline sweet potatoes also have bright orange flesh, but the skin is a pale peach hue – perfect for those sweet potato chips!

Amazing avo When preparing avocado in advance, be sure to drizzle with lemon juice to keep it from browning.

TRY THIS PnP LIVEWELL WHOLE CHICKPEAS (400g)

These little gems are a rich source of vitamins, minerals and fibre, which means they offer a variety of health benefits.

AVO HUMMUS The creamiest hummus you will ever taste!

Rinse and drain 1 can (400g) chickpeas and remove skins. Combine chickpeas, ¼ cup (60ml) tahini, 4 cloves roughly chopped garlic, 3 Tbsp (45ml) lemon juice, ½ cup parsley leaves, ½ cup basil (stems removed) and 1 diced PnP ripe & ready avocado in a bowl or blender, and blitz until smooth. Add 2 Tbsp (30ml) olive oil and season. Serve immediately, or cover with clingfilm directly on hummus and keep refrigerated for up to a day until serving.

MAKES ABOUT 2 CUPS

20 | Fresh Living – Winter 2021

 DARK-SKIN HASS VS GREEN-SKIN AVO Hass avos are very creamy, making them perfect for sauces or dips. The hard dark shell is difficult to rip off, so simply cut the avo in half and scoop out the flesh with a large spoon. The green ones are firmer, perfect for pretty slicing. Plus it’s easy peeling!

pnpfreshliving.com

SCAN THIS QR CODE using the camera on your phone to get our step-by-step on how to make an avocado rose.

NOT-YOURAVERAGE AVO TOAST This common quick-fix lunch becomes a brunch showstopper with lots of crunch and flavour.

2 cans (400g each) chickpeas, rinsed

2 Tbsp (30ml) olive oil + extra for frying 2 Tbsp (30ml) lemon juice 1 Tbsp (15ml) each smoked paprika and ground cumin ½ coil (100g) chorizo 8 slices sourdough bread, buttered 1 large tub (250g) PnP

regular hummus or avo hummus (see opposite page) 2-3 avocados Parsley, for serving SERVES 4 Toss chickpeas with oil, lemon juice, paprika and cumin on a baking tray.

Roast, tossing regularly, at 200°C for 20-35 minutes or until crispy.

Heat a glug of oil in a pan, slice chorizo and fry until crispy.

Toast bread in a pan or sandwich press.

Top toast with hummus, spicy

chickpeas and chorizo.

Drizzle with the paprika-spiced oil from the pan.

Cut avos in thin slivers and top the toast with them – create an avo rose if you like (see QR code above).

Scatter with parsley and serve.

S E A S O N ’ S E AT I N G S

Strawberry fields Pick n Pay’s strawberries are locally sourced all year round, so if you’re buying them at PnP you’re always supporting small local farmers.

BAKED HONEY AND STRAWBERRY CHEESECAKE WITH NUT CRUST Flavoured with honey, studded with nuts and topped with juicy strawberries – you can’t go wrong!

Crust: 200g nuts of choice (we used raw almonds and peeled pistachios) 1 packet (200g) PnP T-biscuits ¾ cup (180g) butter, melted Filling: 3 tubs (250g each) full fat cream cheese ¾ cup (180ml) sour cream

1 cup (200g) castor sugar ½ cup (125ml) honey 3 large eggs + 1 egg yolk 2 tsp (10ml) vanilla essence or 1 tsp (5ml) vanilla paste Topping: 1 cup (200g) castor sugar ½ cup (125ml) water 2 punnets (200g each) strawberries, halved ½ tsp (7ml) cornflour Mint and edible flowers (optional) SERVES 8-10

22 | Fresh Living – Winter Summer 2021 2020

Preheat oven to 160°C. Blitz nuts in a food processor until very fine (or chop by hand).

Add biscuits, blitz until fine, then stir in melted butter.

Press crust mix into a lined 23cm loosebottomed cake tin.

Blend filling ingredients in a food processor or with a stick blender until smooth.

Pour over the crust base in the cake tin.

Bake for 80-90 minutes, until the

outer edges of the cake are set but the centre is still slightly wobbly (like firm jelly).

Turn oven off, open door slightly and cool the cake in the oven for an hour.

Remove and cool completely at room temperature, then chill for at least 3 hours (or overnight).

For the topping, simmer sugar, water and half the strawberries in a saucepan on low

heat for 5 minutes – take care not to let the berries disintegrate.

Mix cornflour with a little water to make a paste and add to the strawberry mixture.

Simmer for 3 minutes to thicken.

Remove, cool completely and strain.

Add remaining fresh strawberries.

Spoon topping over cheesecake, scatter with mint and flowers if you like, and serve.

pnpfreshliving.com

PROMOTION

ALL YOU’LL

AVO NEED

Add these nutrient-rich delights to your trolley for a winter meal in no time

PHOTO: JUSTIN THOMSON STYLING: ANNA CAROLINA ALBERTS

From the buttery, creamy green-skinned avo varieties Fuerte, Edranol, Ryan, Reed and Pinkerton, to the rich, nutty darkskinned Hass, Maluma Hass and Lamb Hass, avos are equally delicious and versatile.

While we love that here in SA avos are available almost all year round, we’re especially fortunate that they are plentiful in the cooler months, due to the immunesystem support they offer. Did you know avos are high in copper, are a source of fibre (5.3g per 100g) and contain antioxidants? Copper is known to support immune system function and fibre is essential for good gut health, while the powerful antioxidants also maintain and regulate our bodies’ immune function.

So avocados are not only delicious and easy to add to almost any meal, they are oh-so good for you too.

AVOCADO, SPICY CHICKPEA AND TOMATO SALAD Who said salads can’t be enjoyed in winter?

Give this one a go.

Spicy chickpeas: 2 Tbsp (30ml) olive oil 1 tsp (5ml) smoked paprika ½ tsp (3ml) ground cumin

1 tsp (5ml) masala 1 can (400g) chickpeas, drained Salt and milled pepper Marinated tomatoes: 1 punnet (350g) mini plum tomatoes, quartered 3 Tbsp (45ml) olive oil 1 clove garlic, grated

Handful fresh parsley, chopped Grated peel and juice (30ml) of ½ lemon 2 avocados, sliced Handful fresh basil SERVES 4 Preheat oven to 200°C. Toss spicy chickpeas ingredients in an

oven tray and season.

Roast for 30-40 minutes until crispy.

Toss marinated tomatoes ingredients together in a bowl, season and set aside for 10-20 minutes.

Arrange avocado and marinated tomatoes on a platter.

Top with chickpeas and basil, and serve.

FIND OUT MORE!

Like “iloveavocadoSA” on Facebook, visit avocado.co.za or follow @iloveavossa on Instagram

WINTER COMFORT

QUICK,

QUICK, SLOW

We’d love to think winter is a continuous stream of slow-cooked soups, hearty stews and warming roasts...

But with busy schedules and school runs, fixing dinner can get a little complicated.

To lighten the load, we’ve taken the chilly season’s most-loved dishes and transformed them to suit your pace PHOTOS: TOBY MURPHY RECIPES AND STYLING: LIEZL VERMEULEN FOOD ASSISTANTS: ELIZMA VOIGT AND AMANDA MANYATSHE

pnpfreshliving.com

Fresh Living – Winter 2021 | 25

MAKE IT QUICK CURRY CHICKEN TRAYBAKE A one-tray wonder where the oven does all the work. The only thing you need to do is slice an onion and whisk once.

2 onions, sliced in 1cm-thick rings Salt and milled pepper 2 packets (14) chicken portions (we used drumsticks and thighs) 1 packet (100g) butter chicken curry paste 1 can (400ml) coconut milk ½-1 cup (125-250ml) chicken stock (or water) 1 packet (300g) fine green beans Cooked rice and fresh coriander, for serving SERVES 6 Preheat oven to 200°C. Place onion rings in a deep oven dish, season chicken pieces and place on top.

Combine curry paste, coconut milk and ½ cup chicken stock and pour into dish.

Bake for 45-50 minutes. (If you prefer more sauce, you can add a bit more stock or water after half an hour.)

Add beans to dish and bake for another 5-10 minutes. (You could also blanch the beans while baking the chicken and simply serve them on top to speed things up.)

Serve on a bed of rice, garnished with coriander.

BUTTER CHICKEN Authentic butter chicken takes a bit of planning ahead, but the result is a warming showstopper with a rich, creamy sauce.

10 minutes prep + 50 minutes oven time

Marinade: 1 cup (250ml) doublecream plain yoghurt 2 Tbsp (30ml) cornflour (mixed with a little water into a paste) ½ tsp (7ml) fine salt ½ Tbsp (7ml) garam masala ½ Tbsp (7ml) ground cumin ½ Tbsp (7ml) ground coriander Pinch turmeric Pinch cinnamon

8-10 chicken thighs on the bone 1/ 5 cup (50g) melted butter Sauce: 1 /³ cup (80g) butter 6 pods cardamom, crushed 2 sticks cinnamon 3 cloves 3 bay leaves 3 curry leaves ½-1 tsp (3-5ml) chilli powder ½-1 tsp (3-5ml) ground turmeric 2 tsp (10ml) garam masala 1 onion, finely chopped 2 Tbsp (30ml) PnP crushed chilli, ginger and garlic (or use 5 grated garlic cloves, 2-3 finely chopped chillies and 1cm knob fresh ginger, grated) 2 Tbsp (30ml) tomato paste 1 can (400g) chopped

26 | Fresh Living – Winter 2021

tomatoes, puréed Pinch sugar 1 /³ cup (80g) cream Lemon juice, to taste Flatbreads or cooked rice, for serving SERVES 4 Mix the marinade ingredients in a jug.

Place chicken in a dish and pour over marinade.

Marinate for at least 1 hour, or overnight for best results.

Preheat oven to 220°C.

Place chicken on a wire rack in a baking tray. Brush with melted butter.

Bake chicken on a high oven rack for 20-25 minutes.

Switch over to the oven grill and cook chicken for a further 5-8 minutes or until lightly charred.

Remove and set aside.

For sauce, melt butter in a pot, add spices and cook for 1 minute.

Add onion and crushed chilli-ginger-

garlic mix, and cook for 5-8 minutes.

Stir in tomato paste and puréed tomatoes, and simmer for 10 minutes.

Mix sugar into cream and add to pot, stirring to combine.

Add cooked chicken with a splash of lemon juice.

Simmer for 10-12 minutes until chicken is cooked through and tender.

Serve with flatbreads or rice.

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WINTER COMFORT

TAKE IT SLOW 1+ hours marinating + 1 hour cooking

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Fresh Living – Winter 2021 | 27

WINTER COMFORT TAKE IT SLOW 20 minutes hands-on cooking + 7 hours slow cooking

COOK’S NOTE When using a pressure or slow cooker, never fill it more than ¾ full. If you have a smaller cooker at home, you can use half the beans and half the liquid for this recipe to ensure safe cooking.

MAKE IT QUICK 10 minutes hands-on cooking + 35 minutes simmering

28 | Fresh Living – –Winter Winter2021 2021

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WINTER COMFORT

CRAVING SOUP? BUTTERNUT SOUP WITH COCONUT AND CHILLI The gold standard when it comes to soup – with a little added Asian flair.

2 Tbsp (30ml) olive oil 2 packets (800g) PnP butternut soup mix (or 1.5kg butternut cubes and 2 diced onions) 1 stalk lemongrass, bruised 1 red chilli, pierced (optional) 4 cups (1L) vegetable or chicken stock 1 can (400g) coconut milk or coconut cream 1½ cups (375ml) water Salt and milled pepper ¼ cup (60g) butter Juice (60ml) of 2 limes or 1 lemon Sambal oelek (chilli paste) and naan, for serving (optional) SERVES 4-6 Heat oil in a large 6L pot and brown vegetable mix and lemongrass over high heat for 5-8 minutes.

Add chilli, stock, coconut milk and water, and season.

Simmer on high for 30-35 minutes, or until butternut is soft.

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(Keep uncovered while cooking if you want a thicker soup.)

Remove from heat, discard the chilli and lemongrass, and blitz soup until smooth.

Stir in butter (this gives it a silky smooth finish) and add lime or lemon juice.

Serve with sambal oelek, if you like, and naan breads.

BEEF AND BEAN SLOW-COOKER SOUP We dusted off our slow cooker for this one, but you can also make it in a normal pot on the stove or in a pressure cooker which cooks it faster.

2 Tbsp (30ml) canola oil Salt and milled pepper 1kg beef shin 6 carrots, peeled and sliced 5 stalks celery, sliced 1 packet (50g) tomato paste 5 cloves garlic, grated ½ cup (125ml) red wine 1 Tbsp (15ml) Worcestershire sauce (or soy sauce) 1 punnet (250g) portobello mushrooms, wiped clean and kept whole

1 packet (500g) PnP Livewell dried beans, soaked overnight (we used white kidney beans, red adzuki beans and cowpeas) 5 sprigs fresh rosemary 5 sprigs fresh thyme 2 bay leaves 5 cups (1.25L) beef stock 2-3 cups (500-750ml) water Pinch sugar Knob (60g) butter Crusty bread, for serving SERVES 6 Heat oil in a slow cooker (we used an 8L one) or a large pot on the stove top.

Season meat well and brown in batches over high heat. Set aside.

Fry carrot and celery for 5-8 minutes.

Add tomato paste and garlic and cook for 3-4 minutes until sticky.

Add wine to deglaze the pot – it loosens all the yummy bits stuck on the bottom.

Add Worcestershire sauce, mushrooms, beans, herbs, stock, water and sugar.

Cook for 7 hours in the slow cooker, or simmer for about 2 hours on the stove, until the meat is

tender. (You can also cook it for 45 minutes in a pressure cooker.)

Add butter and stir to melt. Season to taste.

Serve with bread.

COOK’S NOTE Forgot to soak your beans? Place them in a pot, cover with cold water and bring to a boil for 1 minute, then drain. Repeat three times.

TRY THIS PnP BUTTERNUT SOUP MIX (800g)

PnP STEW MIX (1kg)

Keep it quick and easy with PnP’s range of soup and stew mixes.

They’re packed with fresh chopped veg, aromatics and grains.

Just add stock!

Fresh Living – Winter 2021 | 29

WINTER COMFORT

MAKE IT QUICK 10 minutes prep + 30 minutes cooking

PAIR WITH OAK VALLEY SOUNDS OF SILENCE PINOT NOIR, R160

TONKATSU CHICKEN MEATBALLS Meatballs in a jiffy!

Using the meat from sausages means it’s already perfectly seasoned and full of flavour.

800g chicken sausage, casing removed (beef or pork sausages work too) 2 Tbsp (30ml) oil

Tonkatsu sauce: 2 Tbsp (30ml) olive oil blend ¼ cup (60ml) Worcestershire sauce ¼ cup (60ml) oyster sauce ¼ cup (60ml) tomato sauce 3 Tbsp (45ml) water 1 Tbsp (15ml) sugar

300g egg noodles 400g green veg of choice (such as sugar

30 | Fresh Living – –Winter Winter2021 2021

snap peas and broccoli) 2 spring onions, sliced Sesame seeds and microherbs, for serving (optional) SERVES 4 Roll sausage meat into small balls (don’t make them too big or they won’t cook all the way through.)

Heat oil in a pan and

fry meatballs in 2-3 batches, until browned all over and cooked through, about 10 minutes.

Add a splash of water to the pan if the meatballs are browned on the outside but not cooked inside, and cover with a lid to steam slightly.

Combine sauce ingredients in a pot and heat for 2 minutes.

Pour boiling water over noodles and set aside for 2-3 minutes to cook. Drain.

Blanch the green veg in boiling water for 1-2 minutes.

Toss cooked meatballs and noodles in sauce.

Serve topped with blanched veg and spring onion.

Garnish with sesame seeds and microherbs if you like.

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WINTER COMFORT VIETNAMESE PHO While ramen has been centre stage the last few years, this wonderfully fragrant broth should take the lead this winter.

Broth: 2 onions, quartered 5cm knob fresh ginger, halved lengthways 2 tsp (10ml) coriander seeds 2 tsp (10ml) fennel seeds 4 crushed cardamom pods 1 stick cinnamon 2 star anise Glug canola oil 1.3-1.5kg beef short rib on the bone Fine salt, to taste 10 cups (2.5L) water Pinch of coconut sugar (or plain sugar) 2 Tbsp (30ml) fish sauce Juice (30-60ml) of 1-2 limes

Heat oil in the same pot, season meat with salt and brown all over.

Cover with water and return aromatics to pot.

Simmer uncovered for 2 hours, skimming

away any froth that forms on top, until fragrant and the broth has a strong taste.

Strain broth to get a clear liquid.

Slice meat off the bone

or keep as is for serving.

Pour boiling water over noodles and set aside for 2-3 minutes to cook. Drain.

Ladle helpings of broth into bowls and

add noodles, meat and spinach.

Sprinkle with sprouts, sesame seeds, chilli and spring onion.

Serve with hoisin sauce on the side.

TAKE IT SLOW 20 minutes hands-on cooking + 2 hours simmering

For serving: 200-300g rice noodles (egg or pho noodles work well too) 100g shredded spinach or Swiss chard 1 punnet (100g) bean sprouts Handful sesame seeds Chopped red chilli Sliced spring onion Hoisin sauce, to taste SERVES 3-4 Brown onion and ginger in a dry pot for 5-8 minutes until well charred.

Add spices and heat until fragrant. Remove all the aromatics and set aside.

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Fresh Living – Winter 2021 | 31

WINTER COMFORT

MAKE IT QUICK 20 minutes prep + 30 minutes oven time

a 3mm-thick rectangle.

Score a border around the edge (without cutting all the way through). Using a fork, prick the base all over – this will keep it from puffing up too much.

Brush border with a little oil and place tart base on a lightly floured baking tray.

Bake both trays (pastry and lentil mixture) at the same time for 30-35 minutes until crispy and golden. Swap trays around halfway through if placing one under the other.

Spread pastry with yoghurt and pesto and top with roasted lentil mixture.

Garnish with parsley or rocket and serve.

PULLED BEEF BRISKET PIE When using a cheaper cut of meat, you need to cook it low and slow.

Brisket on the bone adds great flavour.

LENTIL AND CAULI SHEET TART

A healthier option for when that pie craving hits. With this recipe, you make the pie and filling simultaneously in the oven.

2 cans (400g) brown lentils, drained (pat dry with kitchen towel) 1 head (300g) cauliflower, broken into florets 1 packet (200g) vine tomatoes 2 onions, cut into 10 wedges each

2 Tbsp (30ml) Moroccan spice mix, or 1-2 tsp (5-10ml) each ground cumin, smoked paprika and ground coriander Salt and milled pepper 2 Tbsp (30ml) olive oil + extra for brushing 2 cloves garlic, sliced Juice (60ml) and grated peel of 1 lemon 1 tsp (5ml) honey (or maple syrup) 1 roll (400g) puff pastry, defrosted Flour, for dusting 1 cup (250g) plain yoghurt

32 | Fresh Living – Winter 2021

¾ tub (90g) sundried tomato or basil pesto Handful fresh parsley or rocket, for serving SERVES 4 Preheat oven to 200°C. Place lentils, cauli florets, tomatoes and onion wedges on an oven tray, sprinkle with spice mix and season.

Whisk together oil, garlic, lemon juice and peel and honey, and pour over veggies.

Roll pastry out on a floured surface into

Pulled brisket: 2 Tbsp (30ml) olive oil Salt and milled pepper 1.7kg beef brisket on the bone 1 Tbsp (15ml) ground coriander 2 Tbsp (30ml) smoked paprika 2 onions, chopped 4 large cloves garlic 2 cups (500ml) water 2 cups (500ml) beef stock 1 cup (250ml) red wine 2 tubs (500g each) passata (tomato) sauce Pinch of sugar

Pie: 2 tsp (10ml) cornflour, mixed with a little water into a paste 1 roll (400g) puff pastry, defrosted Flour, for dusting 2 bay leaves 2 eggs, whisked SERVES 6-8 Heat oil in a large ovenproof pot, season meat and brown all over.

Add remaining brisket ingredients, cover tightly with a lid and roast at 180°C for 3-3.5 hours until tender, turning meat twice during cooking.

Remove meat from sauce once it is tender (it should be able to flake easily) and cool slightly.

Shred meat using two forks – you’ll end up with about 800g meat.

Heat cooking sauce on stove for 5-10 minutes to reduce.

Stir in cornflour paste and cook for 3 minutes.

Toss 2-3 cups of this sauce through shredded meat.

Preheat oven to 200°C. Roll pastry out on a floured surface to 3-4mm thick.

Drape pastry over filling, whether in the pot or a pie dish.

Crimp edges to avoid shrinking, brush with egg and cut a slit in the centre for steam to escape. Top with bay leaves.

Bake for 30 minutes.

Serve pie straight from the oven.

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WINTER COMFORT TAKE IT SLOW 10 minutes prep + 3.5 hours roasting and baking

WHY INVEST IN A SLOW COOKER?  We are all low on time, and sometimes even energy, to whip up a hearty meal.

Here’s where slow cookers come to the rescue! Simply gooi all your favourite soup, stew or curry ingredients into this baby, switch it on and have dinner ready (all while working from home, doing a school run or just because you wanted to chill on the couch and watch series instead).  More is more... Yip, big-batch cooking is a must during winter, and slow cookers are just the thing to get you sorted.  A clean sweep! They are super-easy to clean. Just remove the bowl and rinse in soapy water or pop it in the dishwasher.

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Fresh Living – Winter 2021 | 33

WINTER COMFORT TOMATO & CHILLI OXTAIL WITH BUTTER BEANS When it comes to oxtail, there are no shortcuts (sorry)!

Keep this recipe for the ultimate winterwarmer Sunday meal.

3 Tbsp (45ml) canola oil + extra for sautéing 2 packets (2kg) oxtail Salt and milled pepper Flour, for dusting 2 onions, chopped

4 cloves garlic, chopped 2 Tbsp (30ml) Worcestershire sauce 1-2 tsp (5-10ml) chilli flakes 1 Tbsp (15ml) smoked paprika 1 large packet (100g) tomato paste 4 cups (1L) beef stock 1 can (400g) chopped tomatoes 1 cup (250ml) water 1 packet (200g) baby carrots

2 cans (400g each) butter beans, drained 1 pack vine tomatoes Thyme, parsley and crusty sourdough bread, for serving SERVES 4-6 Heat oil in a pressure cooker or normal pot.

Season oxtail well and dust with flour, shaking off excess.

Brown meat all over.

Remove from pot.

Fry onion in the same pot over lower heat until golden, about 5 minutes.

Add garlic and fry for another minute.

Add Worcestershire sauce, spices and tomato paste, and cook for 2 minutes.

Add stock, chopped tomatoes, water and browned meat.

Cook in a pressure cooker for 1 hour or on the stove over

medium heat for 2.5 hours, until tender and almost falling off the bone.

Sauté baby carrots in a pan over high heat for 3-4 minutes.

Stir butter beans, carrots and vine tomatoes into sauce and heat through.

Garnish with herbs and serve with bread – no time for cutlery here, so get your hands dirty!

TAKE IT SLOW 20 minutes hands-on cooking + 2.5 hours simmering (or 1 hour pressure cooking) 34 | Fresh Living – –Winter Winter2021 2021

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Dinner ideas made with McCain Dinner ideas made with McCain Creamy chicken and broccoli bake topped with McCain Smiles 4Creamy servings, Prep: 10 mins, Cooking: 35 minsbake topped with McCain Smiles chicken and broccoli

Ingredients 4 servings,(14) Prep: 10 mins, Cooking: 35 minsMethod 1-2 tbsp olive oil In a deep oven-safe pan, fry the onions in olive oil, add the garlic and cook until lightly golden.

(14)– chopped Method 1Ingredients small red onion Season the chicken with salt and pepper and add the chicken to the pan with the onions.

2 garlic cloves – minced 1-2 tbsp olive oil In a deep pan, the fry the onions in olive oil, add the and cook until lightly golden.

Cook until oven-safe browned. Add frozen McCain broccoli, stir to garlic combine.

4 chicken breast fillets – cubed 1 small red onion – chopped Season chicken with salt pepper and yoghurt, add the chicken to the pan with the Make thethe sauce by mixing theand chicken stock, milk, parmesan cheese andonions. lemon zest. ½ cup or ½ cube chicken stock 2 garlic cloves – minced Cook until browned. frozen McCain broccoli, stir to combine.

Season with salt and Add blackthe pepper. dissolved in ½ cup hot water 4 chicken breast fillets – cubed ½ cup full cream milk Makethe thesauce sauceover by mixing the chicken stock, top yoghurt, milk, parmesanand cheese and lemon zest. ½ cup or ½ cube chicken stock Pour the chicken and broccoli, with the mozzarella frozen McCain ½ cup plain yoghurt Seasonand with saltat and blackfor pepper. dissolved in ½ cup hot water Smiles bake 200°C 20 – 25 minutes, or until golden. ½ cup parmesan cheese ½ cup full cream milk Pour the sauce overwedge the chicken and broccoli, top with McCain the mozzarella and frozen McCain Serve with a lemon and some freshly steamed Mixed Veg. 1 lemon – zested ½ cup plain yoghurt Smiles and bake at 200°C for 20 – 25 minutes, or until golden. ½ tsp salt ½ cup parmesan cheese black pepper – to taste Serve with a lemon wedge and some freshly steamed McCain Mixed Veg. 1 lemon – zested 2 cup McCain Broccoli ½ tsp salt ½ cup mozzarella cheese black pepper – to taste 12 McCain Smiles 2 cup McCain Broccoli ½ cup mozzarella cheese 12 McCain Smiles

McCain Creamed Spinach, tomato and feta crustless quiche 6McCain servings Prep: 10 mins, Cooking: 50 mins Creamed Spinach, tomato and feta crustless quiche Ingredients 6 servings(16) Prep: 10 mins, Cooking: 50 mins 2 tbsp olive oil (16) Roma or cherry tomatoes 1Ingredients cup mixed baby 3 sprigs fresh thyme 2 tbsp olive oil 1 small red onion – sliced 1 cup mixed baby Roma or cherry tomatoes 2 garlic cloves – minced 3 sprigs fresh thyme 400 g McCain Creamed Spinach 1 small red onion – sliced ½ cup fresh basil leaves – chopped 2 garlic cloves – minced ½ cup feta cheese – crumbled 400 g McCain Creamed Spinach ½ cup fresh basil leaves – chopped ½ cup feta cheese – crumbled Method

½ cup chunky cottage cheese 2 cup cheddar cheese – grated 6 large eggs ½ cup chunky cottage cheese ¼ cup full cream milk 2 cup cheddar cheese – grated ¼ cup plain yoghurt 6 large eggs ¼ tsp salt ¼ cup full cream milk ¼ tsp black pepper ¼ cup plain yoghurt Butter – or non-stick spray, to grease ¼ tsp salt ¼ tsp black pepper Butter – or non-stick spray, to grease

Preheat oven to 180°C and lightly grease a 23cm deep baking dish.

Method Roast the tomatoes whole with 1 tbsp of olive oil, thyme sprigs and a pinch of salt in a small baking tray Preheat to 180°C just and until lightly grease a 23cm deep baking dish. for aboutoven 5–7 minutes, soft.

Roast1 the whole with 1 tbsp ofmedium-high olive oil, thyme sprigs a pinch ofsauté salt inuntil a small Heat tbsptomatoes olive oil in a large skillet over heat.

Addand in onion and soft.baking Add intray for about 5–7 until garlic, cook forminutes, a minutejust or so andsoft. then remove from the heat.

Heat 1 tbspbowl, olive whisk oil in atogether large skillet over medium-high heat. in onion sauté until soft.

Add in In a mixing eggs, milk, yoghurt, salt, andAdd pepper.

Stirand in the sautéed onions and garlic, roasted cook fortomatoes, a minute or so and remove fromcheese the heat. garlic, basil, feta,then chunky cottage and cheddar cheese.

In a the mixing bowl, whiskCreamed together Spinach eggs, milk, yoghurt, salt, and pepper.

Stir in the sautéed onions and Add frozen McCain to the greased baking dish followed by the egg mixture. garlic, roasted tomatoes, basil, feta, chunky cottage cheese and cheddar cheese.

Bake for 35–40 minutes, or until eggs are set. Let it cool for 10 minutes before slicing and serving.

Add the frozen McCain Creamed Spinach to the greased baking dish followed by the egg mixture.

Bake for 35–40 minutes, or until eggs are set. Let it cool for 10 minutes before slicing and serving.

McCain South Africa

mccain_sa

@mccainsa

McCain South Africa

mccain_sa

@mccainsa

Made with Made with

TA S T I N G N O T E S

Red, red wine…

HER’S D AT

GIFT AY PnP exclusive

Groot Constantia Lady of Abundance, R220

PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE

F Beau Constantia Aidan, R200

Thelema Merlot, R195

No, it’s not just a UB40 song... Red wine brings people together to create special moments. We swing open the cellar doors to give you the best reds to enjoy this winter, plus answer questions that may have you stumped

Q&A

TEXT: MELISSA NDLOVU STYLING: GAIL DAMON PHOTOS: ESTVAN VERMEULEN

PnP Wine Club ambassador Dan Nicholl answers those tricky vino questions…

Pick n Pay is committing to buy 25-million bottles of South African wine to help your favourite winemakers recover from Covid-19 business restrictions.

Q Can red wine be chilled?

A Definitely! South African “room temperature” is warmer than in Europe, so 20 minutes in the fridge is good – a little longer for lighter reds like grenache.

Q Must we decant wine?

A Not essential, but it helps – exposing wine to oxygen often makes for a smoother, richer experience.

Q I’m more of a white wine drinker. What’s the best “beginner” red varietal?

A Try a softer red, pinot noir, or a smooth, fruity option with less tannin, like merlot.

Diemersdal Pinotage Reserve, R200

Q Screw cap or cork?

A Purely the winemaker’s decision. Screwcap is a more reliable closure, but there’s a romance and history to cork.

Q Do all wines get better with age?

A Mostly, but only up to a point. Not every wine is made to sit in your cellar for 20 years, but even a fresh, young sauvignon blanc can benefit from a year or two in bottle.

Waterford Rose-Mary, R115

Q Stemless glasses are a big trend right now. Do they affect the quality or taste?

A The glass itself won’t affect the wine, but holding it in your hand could warm up the wine and affect the flavour.

Alto Cabernet Sauvignon, R275

Explore a variety of great wines with PnP and Dan Nicholl in all-new episodes of Dan Really Likes Wine. Scan the QR code and get sipping!

Fresh Living – Winter 2021 | 37

E V E R Y D AY E A S Y

IT’S THAT

SIMPLE It’s all about comfort food right now, so we’ve come up with easy-to-make, pocket-friendly recipes for regular folk.

Ditch the complicated stuff and keep it simple, with a few pantry ingredients and just the right amount of love PHOTOGRAPHY: TOBY MURPHY RECIPES AND STYLING: CHAD JANUARY FOOD ASSISTANT: KRISTEN SCHEEPERS

Under R75

40 | Fresh Living – Winter 2021

Curried dhal.

Recipe opposite

pnpfreshliving.com

E V E R Y D AY E A S Y

CURRIED DHAL Meat-free Mondays have never looked this mouth-watering!

2 glugs canola oil 3 onions, chopped 2 cloves garlic, chopped 1 tsp (5ml) grated fresh ginger 1 tsp (5ml) grated fresh (or dry ground) turmeric ¼ cup (60ml) curry powder 2 Tbsp (30ml) ground coriander 2-3 sprigs fresh curry leaves (optional) 2 cups (500ml) dried lentils 3 cups (750ml) vegetable stock 1 can (244g) chickpeas, drained and rinsed 1 head (230g) cauliflower, broken into florets Handful fresh coriander, chopped Salt and milled pepper For serving: Tomato and onion sambal Yoghurt (optional) Naan bread (page 104), rotis, flatbreads or other bread (see page 91) to mop up all that deliciousness SERVES 4 Heat a glug of oil in a large pot over low heat and fry onion, garlic, ginger and turmeric for 5 minutes.

Stir through half the spices and all the curry leaves, if using, and fry for another 3-5 minutes.

Add lentils and stock to the pot.

Simmer gently for

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15-20 minutes, stirring occasionally.

Preheat oven to 200°C. Toss chickpeas and cauliflower florets with a glug of oil on an oven tray and add remaining spices.

Roast for 8-10 minutes or until golden.

Stir chickpeas, cauliflower and fresh coriander through dhal and season.

Serve with sambal, yoghurt and bread.

HADDOCK FISH PIE

Heat oil and butter in a large pot and fry onion, carrot and celery for 3-4 minutes.

Add garlic and fry for another minute.

Add haddock fillets and cover with stock.

Simmer gently for

about 10 minutes.

Stir through sour cream and fresh coriander, and season well.

Transfer mixture to a large oven dish, greased with oil, non-stick spray or butter.

Arrange potato slices

on top, overlapping, and brush with melted butter.

Bake at 180°C for 35-40 minutes or until the potatoes are golden and cooked through.

Serve with a salad and garnish with herbs.

Cutting carbs?

Swap the potato slices for cauliflower mash instead.

An old favourite gets jazzed up with a potato bake crust.

Under R170 / R45 per portion Glug canola oil Knob of butter 2 onions, chopped 3 carrots, peeled and chopped 2 stalks celery (leaves included), chopped 3 cloves garlic, chopped 1 box (500g) haddock fillets, defrosted 1 cup (250ml) fish or vegetable stock 1 cup (250ml) sour cream Handful fresh coriander, chopped Salt and milled pepper 6 (about 600g) large potatoes, peeled and sliced into 3mm-thick rounds ¼ cup (60ml) melted butter For serving: Side salad and fresh herbs SERVES 4

Fresh Living – Winter 2021 | 41

E V E R Y D AY E A S Y

NO-FUSS BAKED PASTA WITH ROASTED PEPPERS AND TOMATO Bulk this up by using any leftover roast beef, chicken or pork.

2 bell peppers, cut into chunks 6-8 salad tomatoes,

quartered Handful cherry tomatoes (optional) 5 cloves garlic, sliced 3-4 sprigs fresh thyme Olive oil, for roasting Salt and milled pepper 3 Tbsp (45ml) butter 3 Tbsp (45ml) flour 4 cups (1L) milk 2 Tbsp (30ml) Dijon mustard

1 packet (500g) pasta of choice (we used farfalle), cooked Fresh basil or thyme, for serving SERVES 4 Place peppers, tomatoes, garlic and thyme in a large, deep oven dish.

Toss with oil and season.

Roast at 200°C for about 10-15 minutes.

Melt butter in a saucepan over medium heat and whisk in flour until smooth.

Pour in milk slowly while whisking until the sauce has thickened (about 8 minutes).

Season well and stir through mustard.

Toss cooked pasta and white sauce through the roasted vegetables in oven dish.

Bake at 180°C for 10-15 minutes until golden.

Serve with fresh herbs.  SPLURGE: Add goat’s cheese or parmesan to the white sauce.

TRY ME, I’M NEW JACQUES STEYTLER FOUNDERS RESERVE, R65 PnP exclusive

Under R95

42 | Fresh Living – Winter 2021

CHILLI & THYME POTATO SOUP Make a big batch and freeze for when the craving hits (and it will!).

Under R60 2 Tbsp (30ml) canola oil 2 onions, chopped 2 stalks celery, sliced 3-4 cloves garlic, chopped 8 (about 1kg) large potatoes, peeled and cubed 4 cups (1L) vegetable stock Handful fresh thyme 2 red chillies, halved ½ cup (125ml) cream 2 Tbsp (30ml) chopped fresh coriander or thyme Salt and milled pepper For serving: 1 cup (130g) leftover shredded chicken 2-3 baby marrows, sliced and roasted Handful frozen peas, blanched Crusty bread

GOOD IDEA Double up on the heat by drizzling soup with your favourite chilli oil.

SERVES 4 Heat oil in a large pot and fry onion and celery for 3 minutes.

Add garlic and potato cubes and fry for another minute or two.

Add stock, thyme and chillies and simmer gently for 20-25 minutes.

Blitz until smooth and pour back into pot.

Add cream and herbs, and season generously.

Allow to reheat.

Ladle soup into bowls and top with chicken, baby marrow and peas.

Serve with crusty bread.

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Fresh Living – Winter 2021 | 43

E V E R Y D AY E A S Y

This recipe works well with any in-season root veg – we used parsnips but also try celeriac, sweet potato or turnips.

Under R115 Glug canola oil 1 onion, chopped 3 carrots, peeled and sliced into rounds 1 Tbsp (15ml) smoked paprika 1 packet (180g) parsnips, peeled and

cubed 1 head (about 500g) red or white cabbage, cut into wedges 1 packet (300g) Brussels sprouts, halved 3 Tbsp (45ml) butter, melted Juice (60ml) and grated peel of 1 lemon or 2 limes 2 cloves garlic, sliced Handful fresh herbs, chopped 1 packet (200g) streaky bacon (optional) Salt and milled pepper Thinly sliced spring

onion, for serving SERVES 4 Heat oil in an ovenproof pan or skillet over medium heat.

Fry onion and carrot for about 3 minutes.

Add paprika and parsnip cubes and brown slightly for 5-8 minutes. (Add a dash of water or oil if it gets too dry.)

Spoon fried vegetable mixture into a greased baking tray, along with

cabbage wedges and Brussels sprouts. Give it a good toss through.

Pour over melted butter, lemon or lime peel and juice, garlic and herbs.

Roast at 180°C for 15-20 minutes until cooked through and golden.

Add bacon, if using, into the dish during the last 10 minutes of cooking time.

Season well and sprinkle with spring onion to serve.  Take it up a notch and spoon the hash mixture over a sheet of puff pastry.

Bake until golden and serve as a delicious open tart.

MIDWEEK GRILLED STEAK & CHEESE SANDWICH WITH TOMATO SMOOR Give yourself a break and let the kids assemble the sandwiches before grilling. They’ll love it!

Glug olive oil Salt and milled pepper 1 packet (600g) minute steaks, sliced into strips 3-4 cloves garlic, sliced 8 slices white bread (or ciabatta or sourdough) 2 Tbsp (30ml) Dijon mustard 2 Tbsp (30ml) soft butter 2 cups (about 180g) mixed grated cheddar and mozzarella Fresh herbs, for serving Tomato smoor: 1 Tbsp (15ml) canola oil 3 onions, sliced

44 | Fresh Living – Winter 2021

TRY THIS PnP CIABATTA LOAF (400g)

Zhoosh it up with this crusty bread that’s handcrafted using a slow-fermenting process.

1 Tbsp (15ml) curry powder 5-6 salad tomatoes, quartered ¼ cup (60ml) chutney SERVES 4 Heat oil in a large pan.

Season steak strips and add to the pan. Toss in garlic and fry for about 1 minute. Set aside.

Spread mustard on one side of each slice of bread and butter on the other side.

Top 4 slices of bread, mustard side up, with steak, then cheese.

Top with 4 slices of bread, butter side up, to sandwich close.

For smoor, heat oil in a pan and fry onion for 3-5 minutes.

Add curry powder and tomatoes and cook for about 10 minutes.

Stir through chutney and season.

Fry sandwiches in a dry pan or griddle on medium-high heat until golden on both sides and cheese is melted.

Serve with tomato smoor and herb garnish.

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PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE

WINTERY CABBAGE HASH

R35 per serving

GOOD IDEA For an extra flavour burst, serve with a mixture of mayo and chopped herbs as a dipping sauce.

FA S H I O N

GET IT ONLINE Shop this collection and more at picknpayclothing.co.za

Cable-sleeved knitwear dress, R299.99; chunky tassel scarf, R149.99

R E T N WI

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46 | Fresh Living – Winter 2021

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Girls’ specialised jacket, R289.99; girls’ knitwear, R189.99; girls’ printed leggings, R59.99 (buy 2 for R110)

FA S H I O N

PRICES CORRECT AT THE TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE

Boys’ fleece hoodie, R199; lined cargo pants, R239.99; rain boots with light-up soles, R119.99 Long-sleeved puffer jacket, R399.99; Game of Thrones longsleeved hooded tee, R159.99; textured bucket hat, R129.99

All-weather jacket, R399.99; pull-on jeggings, R149.99; beanie and glove set, R69.99

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Fresh Living – Winter 2021 | 47

GET INSPIRED TITBITS, TRENDS AND STUFF WE LOVE

COMPILED BY MELISSA NDLOVU AND GAIL DAMON PHOTOS: DONNA LEWIS STYLIST’S ASSISTANT: KRISTEN SCHEEPERS

SMOKY LENTIL AND BARLEY SOUP WITH CRISPY CHICKPEAS AND FETA

Soup-er stars

This delicious bowl is hearty and comforting in every way.

3 Tbsp (45ml) olive or vegetable oil 1 onion, chopped 2 carrots, diced 2 stalks celery, chopped 3 cloves garlic, crushed 2 Tbsp (30ml) smoked paprika 2 tsp (10ml) ground coriander 2 tsp (10ml) ground cumin 2 Tbsp (30ml) tomato paste 1 can (400g) chopped tomatoes 2 Tbsp (30ml) balsamic vinegar 2 Tbsp (30ml) sugar 8 cups (2L) vegetable or chicken stock Salt and milled pepper 1 packet (600g) PnP lentil & barley soup mix For serving: Handful chopped fresh herbs (like coriander or parsley) 1 packet (100g) PnP salt & pepper crispy chickpeas Feta cheese, crumbled French loaf or ciabatta, sliced and toasted MAKES 2.5L (SERVES 6-8)

{WINTER}

Bring on the cooler weather with bowls of glory filled with wholesome veggies, grains and pulses, and all the wintry goodies we know and love

HEARTY HEROES PnP ready-cut lentil & barley soup mix (600g)

PnP convenience soup in assorted flavours (600g)

Heat oil in a mediumsized pot.

Add onion, carrot and celery and fry until soft, about 10 minutes.

Add garlic, spices and

48 | Fresh Living – Winter 2021

tomato paste, and fry for 5-8 minutes.

Add canned tomatoes, balsamic vinegar, sugar and stock. Season.

Simmer soup on low

heat for 30-40 minutes with the lid on. Give it a stir halfway through.

Stir in lentil and barley soup mix.

Simmer for another

10-15 minutes.

Season.

Ladle into bowls and top with herbs, crispy chickpeas and feta.

Serve with toast.

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GET INSPIRED

�ecause he’s worth it Combine 2 Tbsp (30ml) each brown sugar and butter, 2 cups (500ml) milk, 1 tsp (5ml) cinnamon, ½ tsp (3ml) nutmeg and 1 Tbsp (15ml) instant coffee in a pot.

Bring to the boil and let the sugar dissolve. Pour into mugs and top with whipped cream and a generous drizzle of caramel sauce.

Serves 2

WE TRIED… THE STICK BLENDER

Treat the coolest “brew” you know with these lovely coffee creations this Father’s Day

Butterbeer latte

TRY THIS PnP COFFEE BEANS (1KG)

Combine 2 Tbsp (30ml) instant coffee, 1 Tbsp (15ml) hot chocolate and 1 cup (250ml) boiling water in a cup. Add a dash of milk, top with mini marshmallows and toast them using a kitchen blowtorch. Drizzle with melted milk chocolate and serve with shortbread.

Makes 1

Get cosy with a delicious brew of these lovely beans.

Plus look out for PnP Coffee Club special offers in-store.

S’mores mocha

DEPUTY FOOD ED GAIL

Before you start filling your kitchen counters with the latest gadgets, here’s the lowdown on a need-to-have old faithful…

What I love…

The humble stick blender is a quick and easy way to blend food. It saves time on washing up, too, as you can blend in whatever vessel suits your food.

Plus it’s easy to store.

On the down side…

Care needs to be taken when blending hot foods like soup, as it is prone to splash. It’s also not the best when it comes to blending stiff or tough ingredients.

Best for sauces, soups, purées, smoothies and soft foods.

WE RATE IT     

JOIN THE PNP COFFEE CLUB!

Whipped coconut latte

50 | Fresh Living – Winter 2021

Combine 1 cup (250ml) brewed coffee with 1 cup (250ml) hot coconut milk, and pour into glasses.

Whisk together 1 Tbsp (15ml) each instant coffee, sugar and water until thick and frothy. Fold in 3 Tbsp (45ml) whipped coconut cream. Spoon topping over coffee and sprinkle with toasted coconut flakes.

Serves 2

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Ts&Cs apply.

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sauce

IT’S ALL IN THE

GET IT IN-STORE! After many years of enjoying the delicious Mozambican Paprika PERi-PERi sauce in Nando’s restaurants, you can now make the most of it at home too! The delightfully mild and smoky sauce is now available at selected PnP stores.

It’s a full-bodied, rich flavour blend of roasted paprika, zesty lime, a sprinkle of PERi-PERi and a fruity twist of tomato. So, add to your trolley and enjoy!

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SPICY MOZAMBICAN PAPRIKA FISH BURGER

Heat 2 Tbsp (30ml) oil in a pan and cook 2 fillets (150g each) kingklip (or any sustainable white fish), skin-side down, for 10 minutes. Flip over and cook for 5 minutes on the other side. Remove from heat. Halve 2 burger buns and toast in a dry pan until brown. Spread bottom halves of buns with Nando’s Perinaise, layer each bun with 1 pineapple slice, 2 cucumber slices, the cooked fish, a dash of Nando’s Mozambican Paprika PERi-PERi sauce, another pineapple slice, a few radish slices and top with spring onions.

Sandwich with top halves of buns. SERVES 2

CHECK IT OUT! Visit nandos.co.za or like and follow @NandosSouthAfrica on Facebook.

Better yet, view this recipe and more at nandos.co.za/eat/recipes

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Try our Ouma Choc Chip Rusks or our Ouma Yum Yum Peanut Butter Rusks.

Two great reasons to Dip ‘n Ouma with that someone special.

PHOTO: TOBY MURPHY STYLING: LIEZL VERMEULEN

Celebrate AFRICA

Our beautiful continent has so much to offer – from richly diverse cultures and cuisines to the lovely people who live here. Join us as we delve into our African pantry, cook some traditional dishes and put a new spin on a few of them

HEART & HOME

Made in

AFRICA

We celebrated Africa Day on 25 May with a look into the lives of awe-inspiring foodie entrepreneurs from around the continent.

They shared stories, inspiration and delicious recipes for you to try!

INTERVIEWS: MELISSA NDLOVU STYLING: LIEZL VERMEULEN PHOTOS: ADEL FERREIRA

DUE WEST

MBACKE KHADIM DIAGNE

Coffee extraordinaire and owner of Khadim’s Coffee Shop in Cape Town.

“I grew up with my grandma in Senegal. As African men, we are never really taught how to cook.

Once I left Senegal for Congo back in 2011, I was forced to learn how to get creative in the kitchen.”

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HEART & HOME Tell us a little about where you’re from.

I’m a proud Senegalese immigrant who left my country in 2011 with no plan really. I went to Congo and eventually ended up in South Africa. I couldn’t speak a word of English at the time, which made for some rather interesting conversation in my travels.

What is your favourite food?

Flavour and spice is everything in Senegalese cooking. My favourite dish is definitely thieb (a traditional prawn and chicken dish with a spicy tomato base – see recipe right). It’s the national dish and is something that is always cooked on special occasions.

Who was or is the go-to cook in your family, and what’s the best cooking advice they’ve given you?

Growing up, my grandmother and mom were always busy in the kitchen. Because I was a boy, the women didn’t really share any recipes or tips with me, but I would always watch them out of curiosity.

Leaving home really sparked my interest in cooking, and when I arrived in Cape Town in 2012 I wanted to share my culture and heritage with others.

I opened a cafe and started brewing Senegalese coffee – one of the things my

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SENEGALESE THIEB (CHICKEN, PRAWNS AND TOMATO) Heat a glug of oil and sauté 2 chopped onions. Add 3 deseeded and chopped chillies and 3 grated garlic cloves. Stir in 2 Tbsp (30ml) tomato paste and 4 grated tomatoes and fry until sticky.

Stir in 1 cup (250ml) chicken stock and 400g chicken pieces – we used cubed breast fillets. Season.

Simmer, covered, for 10 minutes, remove lid and cook for 5-10 minutes more until sauce is thick and chicken tender. Sauté 10-15 cleaned prawns over high heat for 2-4 minutes until bright pink. Spoon chicken tomato sauce on a bed of rice and top with prawns.

Serve with fresh coriander and lime or lemon wedges.

SERVES 4-6

grandmother actually did teach me! I still call my mother if there’s something interesting I want to make. .

If you could go back in time and have one meal from your childhood, what would it be?

Wow! It would have to

be thiere. It’s a staple dish, sort of like couscous but made with millet. It’s something I really miss. There’s nothing that comes close to it in SA. What are some of the lessons you have learnt this past year?

When the Covid-19 lockdown hit, I had to close my cafe. It was really hard to shut the doors of a place that shared so much of my culture. But I’ve learnt to be thankful for the little things. Things have been looking up again now and I’ve just reopened in April.

What one word sums up the cuisine of your food heritage?

Naresakdiamu or dieureudieuf. Ha-ha, I know it’s a mouthful!

But it’s a common word of appreciation and thanks in Senegal.

Especially after being served a delicious meal.

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HEART & HOME

MOROHO WA THANGA (PUMPKIN LEAF) Amanda uses pumpkin leaves, the traditional way, but it also works with a combo of spinach and kale.

Shred 2 packets (600g) spinach and/or kale roughly, removing stalks. Blanch greens for about 1 minute until wilted, then plunge into ice water and drain.

Heat 2 Tbsp (30ml) sunflower oil in a pot and sauté ½ chopped onion. Add 3-4 Tbsp (45-60ml) peanut butter, allowing it to melt. Add greens and stir to evenly coat in sauce. Season. Serve on stiff pap, with some chilli if you like. SERVES 4

Tell us a little about where you’re from.

This is difficult to answer because we moved around a lot. I was born in Gqeberha (PE) and spent time in Alice, Fort Hare, Venda, Joburg and Eswatini before coming to Cape Town, where I’ve been the longest.

Do you have a special childhood

NOTE: If using pumpkin leaves, rinse thoroughly to remove any grit. Break off a piece of the stem so that you can easily pull off the silky strands from the stem and leaves before wilting. The yellow pumpkin flowers are a great addition too.

CHEF’S TIP More traditionally, a sauce of onion and tomato forms the base of this dish.

food memory?

I used to steal a few scones while my mom was baking – I’d run and hide in a tree. I’ve since perfected the art of sneaking baked goods while she’s still busy.

Did your favourite childhood foods influence what you cook today?

They have formed a huge part of my journey back to me, finding ways to incorporate African ingredients in my cooking. We eat with our eyes first, so I’m enjoying exploring my favourites and finding ways to make them more visually appealing.

It has also been an important part of giving my own children roots in their heritage and to develop an appreciation of our traditional foods.

Name a few ingredients you can’t live without, and why?

I pretty much throw onion, garlic, ginger and chilli in everything because they take your dish to the next level of yum. Onions make the kitchen smell amazing even before you start adding anything else.

I love coriander for its freshness, and Aromat because it seasons alles!

Smoked paprika for its smokiness and colour.

Hot sauce of any and every kind – I always have a bottle in my bag.

If you could go back in time and have

58 | Fresh Living – Winter 2021

one food from your childhood, what would it be?

Delele – a type of wild spinach. It’s hard getting some types of moroho down here in the Cape.

Moroho wa thanga (recipe left) was a firm favourite, and possibly the root of my obsession with peanut butter!

Do you think African ingredients are underrated?

Yes! A higher value has been placed on food from outside Africa but we are slowly turning the focus back on indigenous ingredients.

The aesthetics and marketing of it also play a role – prawns and mopane worms are both creepy-crawlies, but only one has great PR. Since we were all forced to stay home [during lockdown] and cook for ourselves, simpler and more traditional ingredients are shining bright. Access to information about the health benefits also increases awareness – now you can find moringa leaf at local retailers. These things have always been in our backyards.

Why are you proud to be an African?

Our rich heritage and culture. I love how our food connects us. I have made friends with people from other parts of Africa and even where language was a barrier, common foods were great connectors.

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DUE SOUTH AMANDA MANYATSHE Private chef and blogger (@forthefoodieinme).

“I’m a halfie – half Venda and half Xhosa – so I’ve chosen a dish from both cultures. The nice thing about this is that it can be eaten with pap.”

HEART & HOME

MARY FAWZY Food writer and blogger (@purple_turnips).

“My background is in politics and social justice but I could never escape thinking about food. I eat deliciously in my dreams.

As a highly sensitive person, I have a lot of feelings which I channel into cooking and writing.

What I’ve come to realise is that, like most things, food is political. Food is history and identity. It’s also an easy way to talk about the bigger issues of gender, race, migration and class.”

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HEART & HOME

DUE NORTH Tell us a little about where you’re from?

I’m an Egyptian who was born in Zambia, grew up in Namibia and now lives in South Africa.

I’m grateful to have been exposed to so many cultures in my life. What makes me proud to be African is our multitude of languages, cultures, a shared history of solidarity and resistance against colonialism, and of course our food!

What is your special kitchen memory from childhood?

I have a big sweet tooth so any time my mom

was making something sweet, I’d always help her, hoping to lick the spoon or get a taste.

She always made delicious Egyptian sweet pastries like kunafa, baklawa or basbousa (recipe right). She also made an amazing chocolate cake.

If you could go back in time and have one food from your childhood, what would it be?

I used to love getting shawarma takeaways when we visited Egypt.

They’d be wrapped up in paper and we’d stand

in the street, take them out the bag and eat them immediately. I would love to have that now.

There are lots of shawarma places in South Africa but nothing tops those corner-shop shawarmas in Egypt.

Did the food of your childhood influence what or how you cook today?

I cook a lot of different foods now, but since I moved away from home I’ve got my parents on speed dial for recipes when I want to make the Egyptian food that I miss. And even if

BASBOUSA (SEMOLINA CAKE) This is a one-dish wonder and really easy to make.

The secret is to time the making of the syrup to pour it hot on the cake as it comes out the oven.

Preheat oven to 180°C. Line and grease a 15x25cm baking dish. Combine 2²/³ cups (500g) semolina flour, 2¼ cups (450g) sugar, 2 tsp (10ml) baking powder, ½ tub (500g) double-cream plain yoghurt and 1 cup (250ml) melted ghee (clarified butter), mixing it into a thick batter.

Press mixture into baking dish, flattening the top with a spatula. Slice the cake into squares or diamond shapes and press an almond in the centre of each. Bake for 30-40 minutes until goldenbrown. Make the syrup by combining 2 cups (400g) sugar, 2 cups (500ml) water and juice (30ml) of ½ lemon in a pot on medium heat.

Simmer until sugar is completely dissolved (about 3-4 minutes). Pour syrup evenly over cake when it comes out of the oven. Set aside for a few minutes for syrup to absorb. Serve once cooled, topped with a dollop of yoghurt. SERVES 8-12 I’m cooking other food, I tend to “Egyptianise” it with various spices or condiments.

What was the first meal you prepared?

The first I made from start to finish completely on my own was a curry, something I introduced to my parents.

Who was or is the go-to cook in your family and what’s the best advice they’ve given you?

My mother is an unbelievable cook.

She’s always catered for community or church gatherings and I learnt so much from her. She doesn’t ever use recipes – she taught me how to cook by feel. She always tells me to taste as I go.

It seems so obvious but

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many people don’t do that while they cook.

Which ingredients can’t you live without?

Onions and garlic – they are the starting point for most of the dishes I make. I also need my spices: cumin, cinnamon, coriander, paprika, chilli powder – the right combination of any of those can make anything taste good.

Do you think African ingredients are underrated?

The colonial legacy extends to our foods and we tend to put European foods on a pedestal, but I find that our grandmothers and mothers usually don’t do that – they know what’s good!

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HEART & HOME

DUE EAST JANE NSHUTI Plant-based recipe developer and founder of @tamubyjane.

“I’m originally from Rwanda but my love of cooking began when we got to the DRC. It was just me and my siblings, the four of us – we didn’t have parents. The eldest was just 17 and we needed to eat. The older siblings would go find whatever they could get.

I had to learn how to cook very quickly.”

What was your favourite food growing up?

Chapati (a type of flatbread) was my favourite and the first thing I perfected how to make in the kitchen.

I remember how we’d all gather in the kitchen while one of my cousins, John, made chapatis.

We’d play a general knowledge game and whoever won would get an extra chapati. This extra chapati was everything, as we were only allowed two each.

It’s amazing how chapatis brought us together as a family.

How did this influence the food you cook today?

Chapatis are a “food carrier” or vessel that mops up most of the sauces and stews made in East Africa. Many of the dishes I make today must have a food carrier because of this – it can be pap, bread, flatbread, but I always feel like a meal is not complete without a carrier.

If you could go back in time and have one food from your childhood again, what would it be?

Mountain papaya! My grandparents had so many trees, which was one of our motivations to visit. We’d climb those super-high trees to pick the little sweet yellow papayas, eat as much as we could, then my sister would make jam with the rest.

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HEART & HOME Who was or is the go-to cook in your family, and what’s the best advice they’ve given you?

My older brother Leonard. He was known in the neighborhood for being the master of meatballs and samoosas.

I remember watching him flip an omelette and thinking to myself that when I grow up, I want to be just like him. I’ve not seen him in person in the last 20-something years but when we chat on WhatsApp, it will generally be me asking for tips about perfecting East African cuisine, especially Rwandan food. The best advice he ever gave me? To make perfect samoosas, use bread flour because of its gluten content (it stretches better) and warm water, and make the sheets as thin as you can.

And the worst food advice?

The worst advice we ever received was about cooking vegetables.

There was a belief that they should be cooked until they lose their crunch (and in many cases their colour).

I grew up disliking vegetables because they were horrible, but we had just been cooking them incorrectly.

Which ingredients can’t you live without?

Garlic and onions give any dish a fighting chance in terms of

TRY THIS PnP LIVEWELL BUTTER BEANS (410g)

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aroma and taste, and salt gives food life.

Masala spices are used a lot in East African cuisine to make things like pilau rice, chai tea and so on.

Do you think African ingredients are underrated?

Yes, definitely! Africa has diverse cultures and people and, certainly, African food is as good and diverse as its people.

From east to west, north to south, African food has been found to be delectable by those who took a chance on it, and that African food is worth taking a trip for.

However, regardless of how amazing, versatile and healthy most African dishes are, the culinary world and cooking schools have refused to take note of it. There are five “mother sauces” that are taught in the schools, including those in Africa, but not one is an African sauce. It is through these mother sauces that we get to learn about a particular cuisine and how that region approaches both

64 | Fresh Living – Winter 2021

COCONUT BEANS (MAHARAGE YANAZI) This rich, creamy dish is the national dish of Tanzania (eaten by everyone on Independence Day, 9 December) but it is loved all over East Africa.

You can use kidney beans, butter beans or red beans.

Fry 2 chopped onions and 2 chopped and peeled tomatoes in a pot until softened, about 5-8 minutes. Add 1-2 chopped garlic cloves, 5 cardamom seeds, a pinch of cinnamon, 1 tsp (5ml) curry powder, 2 cups (500ml) coconut milk and 1 cup (250ml) vegetable stock. Season with 1 tsp (5ml) salt. Add 2 cups (250g) soaked dry beans and cook for 15-20 minutes, stirring occasionally, until the liquid is thickened and still just covering the tender beans. Add a pinch of sugar to taste. Scatter with parsley or coriander, and serve with bread. SERVES 4

life and food. Although French cuisine dominates everywhere, other countries have somehow managed to put their cuisines on the world map – but not Africa.

Today young Africans are decolonising everything introduced to them by the Western world and forming their own world views. The view about African food

is one of the changes they are making.

What word sums up the cuisine of your food heritage?

Flavourful.

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PROMOTION

SIMPLY

LEGEND-DAIRY! With busy lives, work commitments or demanding study schedules, we all need to make sure our bodies get the nutrients they deserve. So rediscover dairy for health benefits that’ll keep you going

COOK’S NOTE Want a bit of a kick? Add ½ tsp (3ml) cayenne pepper to the batter.

Milk and dairy products have specific health benefits through all the stages of your life.

Amasi, a traditional favourite in SA, is but one example of do-good dairy. It’s fermented and made from full-cream, pasteurised cow’s milk,

to which live cultures are added to aid the fermentation process.

These live cultures give amasi its specific sour taste as well as health benefits that do wonders to build a strong digestive and immune system.

CHEESY AMASI CORNBREAD

RECIPE AND STYLING: GAIL DAMON PHOTO: TOBY MURPHY FOOD ASSISTANT: KRISTEN SCHEEPERS

Soft, moist and cheesy, this cornbread is delicious on its own or great as a side.

Preheat oven to 200°C. Combine 1 cup (150g) each cake flour and semolina flour, ¼ cup (50g) brown sugar, 1 tsp (5ml) baking powder, ½ tsp (3ml) bicarbonate of soda and a pinch of salt. Whisk together 1 cup (250ml) amasi, ¼ cup (60ml) honey and 2 eggs in a separate bowl. Add the amasi mixture to the dry ingredients and mix well into a smooth, lump-free batter. Fold in 1 cup (125g) grated cheddar cheese. Spoon batter into a greased, lined 20cm square tin, and bake for 20-25 minutes. Cool for about 10 minutes before cutting into squares.

Serve with honey, butter and chives.

MAKES 16 SQUARES

DID YOU KNOW?

Health authorities around the world recommend 2-3 servings of dairy a day.

Find out more at rediscoverdairy.co.za

C E L E B R AT E A F R I C A

IN OUR

African pantry Africa Day in May made us curious about what can be found on plates in other countries. So we “travelled” across this continent we call home to find out more about its traditions, customs, recipes and ingredients TEXT: NOBHONGO GXOLO PHOTOS: TOBY MURPHY RECIPES & STYLING: LIEZL VERMEULEN FOOD ASSISTANT: ELIZMA VOIGT

Eating with our hands I was raised in a family of traditional ceremonies and meal-sharing.

Usually there was an Okapi knife to slice through the charcoalcooked meat, which was then dished up for sharing in a big enamel bowl. Another bowl, well-worn with time, held generous heaps of potatoes, cabbage, butternut and samp for us children to dig into.

Eating with our hands was fundamental, an instinctual act of leaning on one’s anatomy-given tools to perform this most basic need for nourishment.

Similar scenes play out across the continent.

A sense of community,

66 | Fresh Living – Winter 2021

with everyone gathered around mounds of grains, steaming veg, peppery soups and tender meat morsels.

Salads straddling sweet, sour and umami. Bread, like play-doh, sculpted into yeastless and flat, or twice-kneaded and round, and many other shapes in between.

In addition to smell, sight and taste, the practice of eating with your hands engages the sense of touch. An intimacy with the food elevates engagement and encourages more conscious eating.

Now, much older, my brother’s fingers deftly test for temperature and manage portion control when feeding his son butternut from the back yard. A friend, who also relies on his fingers,

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C E L E B R AT E A F R I C A swears that the food tastes better this way – without the metal and foreign fork acting as a barrier, a sense of distance from the food.

This way of eating is not without its customs.

Wash hands before as a sign of respect. Don’t reach across a bowl for a choice piece of meat.

Use the fingertips of the left hand (ideally thumb, forefinger and middle finger), not the palm, when ferrying morsels like chunks of stiff pap rolled in stew, chakalaka or curry to your mouth.

A sense of place What is available and accessible determines what is consumed.

While certain flavour profiles are distinctly of a people and their culture, these flavours also seep across borders.

Where countries share a body of water, often the fish eaten in one can

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also land on plates in another, prepared a little differently depending on the available ingredients.

Like the ecosystem of the great Lake Nyasa which nourishes Tanzania, Mozambique and Malawi; like Lake Chad which does the same for Chad, Niger, Cameroon and Nigeria.

The Nile River flows through 10 countries, including Egypt, Sudan, Ethiopia, Kenya and Uganda. The Orange River flows from Lesotho into SA and Namibia.

On the flip side, arid land means having to grow crops that don’t need much water. The cowpeas (black-eyed peas) native to North

and West Africa are drought resistant. The same is true of the okra grown in Nigeria. Where millet and sorghum can survive on a deficit of water, maize and sugar cane depend on a lot of it, and fertile soil.

Past to present The earliest inhabitants of southern Africa were hunter-gatherers.

Their food choices were survival-based, informed by what was easily carried and found. Around 300AD in Mozambique, Bantu farmers introduced the practice of agriculture.

Trade also played a role – Arab slave merchants

around 700AD brought salt for preserving meat, as well as spices, onions, garlic, chilli and peppers.

Colonisation has greatly influenced cuisines and cultures across the world, but these countries have found ways to hold on to their food practices and blend their own culture into that of the coloniser. Much like Somalia did with baasta iyo sugo – Italian pasta with a tomato-and-meat-

based stew made with xawaash, a spice blend known as the “backbone of Somali cooking”.

The 54 countries of Africa are distinct but also similar in many respects. Shared borders, trade and travel have resulted in crosspollination. A look in your own pantry can yield ingredients that mimic the flavours as far north as Algeria, as far east as Somalia or as far west as Guinea-Bissau.

Harissa paste and rose harissa (below).

Recipe on page 68

Fresh Living – Winter 2021 | 67

C E L E B R AT E A F R I C A

chilli

HARISSA PASTE This North African chilli paste can be added to your onion sauté base for vegetable, chicken or beef dishes. It can also be rubbed directly onto meat before frying or grilling, or served as a condiment alongside stews, soups or egg dishes.

Soak 8 dried red Thai chillies and 4 dried bird’s-eye chillies in hot water for 30 minutes. Drain chillies and discard seeds and stems. Toast 1 tsp (5ml) each cumin seeds, coriander seeds and caraway seeds in a dry pan for 1-2 minutes until fragrant. Combine chillies, toasted spices, 4 chopped garlic cloves, 2 Tbsp (30ml) each lemon juice and smoked paprika and 3-4 Tbsp (45-60ml) olive oil blend in a jug. Blend with a stick blender until smooth (you can also do this using a pestle and mortar). Store in a jar, covered with a layer of oil, in the fridge for 2-3 weeks. MAKES ABOUT ½ CUP To make rose harissa: Add 2 star anise when toasting spices in the pan, and add 1 tsp (5ml) each honey and rose water and 2 Tbsp (30ml) dried rose petals when blending. It will be slightly sweeter and very fragrant, making the heat slightly milder.

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COOK’S NOTE Make this harissa paste out of any kind of (dried) chilli according to your personal heat index.

Remember that it will deepen in flavour (and heat) as it sits in the fridge.

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C E L E B R AT E A F R I C A

PAIR WITH GROOTE POST SAUVIGNON BLANC, R100

PIRI-PIRI MUSSELS A rich creamy sauce with mild heat that’s good with prawns too, or to baste chicken on the braai. It will keep in the fridge for up to 2 weeks.

Piri-piri sauce: 2 red peppers 6 cloves garlic, finely chopped 50g (6-8) cayenne or Thai red chillies (or bird’s-eye chilli for flaming hot sauce), halved and deseeded

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2 Tbsp (30ml) smoked paprika 1 punnet (20g) fresh coriander + extra for serving Juice (60ml) and grated peel of 1 lemon ½ cup (125ml) canola or olive oil blend 1 tsp (5ml) fine salt Milled black pepper, to taste Mussels: 2 onions, chopped 2 cloves garlic, chopped ½ cup (125ml) cream 2 packets (500g each)

PnP local West Coast mussels in half shells Lemon wedges 6 crisp Portuguese rolls SERVES 4-6 Chargrill red peppers over an open flame or under an oven grill until blackened.

Place in a bowl, cover with clingfilm and cool.

Peel off skin, deseed and chop finely.

Combine red pepper with remaining piri-piri sauce ingredients and

blitz until smooth.

For the mussels, heat oil in a pan and sauté onion for 5-8 minutes until golden.

Add garlic and cook for a minute.

Add 1 cup (250ml) of the piri-piri sauce and cream. Season.

Bring to a rapid simmer, add mussels and cover with a tight-fitting lid.

Cook for 4-5 minutes.

Serve immediately with lemon wedges, fresh coriander and Portuguese rolls.

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C E L E B R AT E A F R I C A

tomatoes

GOOD IDEA: Bulk up shakshuka with beans, chickpeas or corn.

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C E L E B R AT E A F R I C A

SHAKSHUKA Harissa paste gives this North African dish loads of flavour, but you can go without the heat too.

Glug olive oil 1 onion, chopped 2 each red and yellow peppers, diced 3 cloves garlic, chopped 1 tsp (5ml) cumin seeds, lightly crushed 1 Tbsp (15ml) smoked paprika 2 Tbsp (30ml) tomato paste 1 Tbsp (15ml) harissa paste (see page 68, or use store-bought) 2 Tbsp (30ml) soy or Worcestershire sauce 2 cans (400g each) chopped tomatoes Salt and milled pepper 1 tsp (5ml) sugar 6-8 eggs Handful roasted sesame seeds, grated parmesan (optional) and crusty bread, for serving SERVES 3-4 Heat oil in a pan and sauté onion and peppers.

Add garlic and spices and fry for a minute.

Stir in tomato paste, harissa and soy sauce, cook for a minute, then add canned tomatoes.

Season and add sugar.

Simmer for 3-4 minutes.

Make a shallow hole in the sauce, using a ladle.

Break an egg into a mug then pour it into sauce.

Repeat with other eggs.

Cover with a lid and cook for 5-8 minutes until eggs are done.

Sprinkle with sesame seeds and parmesan, and serve with bread.

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XAWAASH SPICE MIX You won’t find this Somalian spice blend on shelves, but it’s easy to make with common spices in your pantry.

3 Tbsp (45ml) each cumin seeds and coriander seeds Seeds of 1 cardamom pod 3 black peppercorns Pinch ground cloves Pinch turmeric Pinch ground ginger MAKES ½ CUP (125ML) Toast the seeds and peppercorns in a dry pan until fragrant.

Combine toasted spices with the remaining spices.

Grind until fine using a pestle and mortar.

SPICED BOLOGNESE RAGU This recipe adds a spice base to your standard bolognaise. Serve it like they do in Somalia with banana-tomato salsa, which adds a slight sweetness.

2 Tbsp (30ml) canola oil or olive oil blend 2 onions, chopped 800g beef goulash, cut slightly smaller (or use stewing meat such as beef shin) Salt and milled pepper 4 cloves garlic, chopped 6 tsp (90ml) xawaash spice mix (see above) 1 packet (100g) tomato paste 2 cans (400g each)

spice cherry tomatoes or chopped tomatoes 1 cup (250ml) beef stock Pinch sugar 1 packet (500g) spaghetti Chopped basil and parsley, for serving Banana-tomato salsa: 1 firm, medium-sized banana, diced 1 red onion, diced ½ packet (100g) cherry tomatoes, halved or quartered Splash of vinegar or

lemon juice 2-3 tsp (10-15ml) sugar Handful chopped fresh herbs (like parsley or coriander) SERVES 4-5 Heat oil in a pot and sauté onion for 5-8 minutes.

Add meat and brown on high heat for about 3-4 minutes.

Season, then add garlic and spice mix. Cook for 1-2 minutes.

Stir in tomato paste,

cook until sticky, then tip in canned tomatoes and stock.

Season and add sugar.

Simmer over medium heat for 75-90 minutes until meat is tender.

Cook spaghetti in salted water according to packet instructions, then drain well.

Combine salsa ingredients in a bowl just before serving.

Serve ragu on spaghetti, garnished with herbs, and salsa on the side.

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C E L E B R AT E A F R I C A

maize and Corn DEEP-FRIED MAIZE BALLS Forget those Italian arancini risotto balls.

We bring you fancy and flavourful pap snacks, perfect to feed a crowd.

5-6 cups (1.25L-1.5L) water ½ Tbsp (7ml) salt + extra for seasoning 3 cups (750ml) white maize meal Vegetable oil, for sautéing and deep-frying 1 onion, chopped 2 red peppers, deseeded and diced 2 packets (200g each) bacon, diced 3 cloves garlic, chopped 1 tsp (5ml) smoked paprika ½ tsp (3ml) each ground cumin and ground coriander Handful chopped fresh herbs (such as parsley or thyme) 2 Tbsp (30ml) butter 3-4 discs (100g) feta, crumbled Flour, for coating 2 eggs, whisked 2 cups (500ml) panko or regular breadcrumbs Chopped parsley and pesto, for serving (optional) MAKES ABOUT 35 BALLS

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To make a stiff pap, bring half the water to a boil and add salt.

Mix maize meal and remaining cool water to form a runny paste.

Add to the boiling water in the pot while whisking vigorously, and let it come to the boil again, still whisking.

Cook the pap, stirring it occasionally, for 10-15 minutes – it will thicken and form a cooked film on the base of the pot.

Remove from heat and set aside.

Heat a glug of oil in a pan and fry onion, peppers and bacon until golden.

Add garlic and cook for about 1 minute.

Stir bacon mixture into pap, along with the spices, herbs, butter and feta – this works best while pap is still warm.

Spoon pap into an oven tray to cool, then roll into golf ball-sized balls.

Coat balls in flour, egg and breadcrumbs.

Repeat for a second layer of crumbs.

Heat about 3 cups oil in a pot and deep-fry balls for 3-4 minutes until golden. Drain on kitchen paper and season while hot.

Serve with parsley and pesto as starter.

WARM THREEBEAN SALAD Inspired by the oldschool bean salad we love, this is a new take with added freshness and corn. The beans need to be soaked overnight, but you can use tinned ones if you’re in a hurry. ½ packet (250g) dried white kidney beans, soaked 1 packet (250g) dried red adzuki beans, soaked 200g fine green beans 2 cans (400g) corn kernels, drained 1-2 large green peppers, diced 1-2 tubs (300g each) PnP fior di latte (fresh mozzarella cheese) Rocket, for serving (optional) Warm dressing: ½ cup (125ml) water ½ cup (125ml) white balsamic vinegar 1/ cup (80ml) sugar ³ 1 Tbsp (15ml) tomato sauce 1 Tbsp (15ml) soy sauce 1 tsp (5ml) chilli flakes 1 tsp (5ml) mild curry powder Salt and milled pepper 1 tsp (5ml) cornflour SERVES 4 (AS A SIDE)

Cook beans separately in two pots in salted water until tender, about 15-18 minutes. (If using tinned beans, there’s no need to cook them.)

Blanch the green beans in boiling water for 1-2 minutes, then plunge into ice water.

Heat all the dressing ingredients in a pot (except the cornflour) and bring to a simmer.

Mix cornflour with a little cold water and whisk into mixture.

Cook for 3-4 minutes.

Toss cooked beans, green beans, corn and green pepper with half the dressing.

Serve hot or cold, topped with fresh mozzarella cheese and rocket, and with extra dressing on the side.

TRY THIS PnP FIOR DI LATTE MOZZARELLA (360g)

This soft and creamy ball of mozzarella can elevate any side dish with its rich texture and mild flavour.

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C E L E B R AT E A F R I C A

Deep-fried maize balls.

Recipe opposite

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Fresh Living – Winter 2021 | 73

C E L E B R AT E A F R I C A

Warm three-bean salad. Recipe on page 72

Look out for Pick n Pay’s range of fresh cheeses, including fior di latte (mozzarella) and ricotta, perfect for salads all year round.

TRY THIS PnP RED ADZUKI BEANS (250g)

These plant-protein bombs are great for when you’re cutting down on meat.

74 | Fresh Living – Winter 2021

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High in fibre, which is great for your gut health and digestive wellbeing.

Larger flake which offers a richer texture and delicious nutty taste.

Delicious, nutritious and convenient.

Fortified with added vitamins and minerals for everyday immune protection.

Low in saturated fats and sodium, reducing the risk of heart disease.

Delicious as a hot porridge or dessert.

All the goodness of Original Jungle Oats, just rolled thinner to cook faster. With Beta-Glucan to lower cholesterol levels.

C E L E B R AT E A F R I C A

nuts

Add vegetables and salt to pot and cook for 20 minutes on a medium simmer, partially covered, until tender.

Stir in coconut milk and chickpeas.

To make the sambals, toss avocado with coriander, parsley and peanuts. Toss banana with coconut, chilli and coriander.

Add Swiss chard or spinach to the curry just before serving with rice, coriander, peanuts and sambals.

STEAMED CHILLI AND SPRING ONION CORNBREAD

VEGETABLE AND CHICKPEA PEANUT CURRY The peanut butter in this curry has a subtle taste but adds creaminess. If using store-bought curry paste, a strong one like rogan josh works well.

2 Tbsp (30ml) canola oil 4 onions, sliced 6 cloves garlic, grated 4cm knob fresh ginger, finely grated 1-2 chillies, deseeded and chopped (or keep whole and just pierce if you prefer less heat) 10 curry leaves 3 bay leaves 3 sticks cinnamon 1-3 tsp (5ml-15ml) chilli powder 2 tsp (10ml) each ground coriander and

Inspired by no-bake South African dombolo, with added flavours (you can leave these out for plain steambread).

Tear, share and enjoy. ground turmeric 2 Tbsp (30ml) hot curry powder 1 large packet (100g) tomato paste 3 salad tomatoes, grated 3 Tbsp (45ml) peanut butter 2 cups (500ml) hot vegetable or chicken stock 500g sweet potato cubes 500g butternut cubes 1 tsp (5ml) salt 1 can (400g) coconut milk or coconut cream 2 cans (400g each) chickpeas, drained Handful Swiss chard or spinach Cooked rice, for serving Fresh coriander, salted peanuts and lime wedges, for garnish

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Sambals (optional): 2 avocados, sliced 2 bananas, sliced Handfuls chopped coriander, parsley and chilli, peanuts and fresh coconut shavings SERVES 4-6 Heat oil in a pot and sauté onion for 5-8 minutes until golden.

Add garlic, ginger and chilli and fry for a minute.

Add spices, curry powder, tomato paste and grated tomato and cook until sticky, about 2-3 minutes.

Whisk peanut butter into stock until it’s melted, and just before the tomato mixture in the pot catches, pour in the stock mix.

5 cups (750g) white bread flour ½ tsp (7ml) salt 1 Tbsp (15ml) sugar 1 packet (10g) instant yeast 1 tsp (5ml) chilli flakes 1½ cups (375ml) lukewarm water 2 spring onions, finely chopped 1 can (400g) corn kernels, drained and patted dry ½ punnet (10g) fresh parsley, chopped 1 egg, whisked ¼ cup (60ml) canola or sunflower oil Butter, for serving MAKES 1 ROUND LOAF Combine flour, salt, sugar, yeast and chilli

flakes in a bowl.

Add water to make a sticky (not wet) dough.

Dust a surface with flour and knead dough for 6-8 minutes or until smooth and elastic.

Roll dough out roughly, sprinkle with spring onion, corn and parsley, and knead lightly (just enough to incorporate).

Place dough ball in a greased bowl, cover with clingwrap directly on its surface and leave to rise for 1 hour.

Bring a large 6-8L pot of water to a simmer.

Place dough ball in a medium-size (20-22cm) greased metal bowl, and place it in the pot – the water should not come more than halfway up the side of the bowl.

Cover pot and steam bread gently for 1 hour or until cooked through.

(Note: the bread does rise a bit so you’ll need a lid that won’t keep it down.)

Remove bread from pot and cool slightly.

It should feel light for its size and sound hollow when you tap on it.

Serve with butter.

TRY THIS PnP LIVEWELL PEANUT BUTTER (400g)

Free from added sugars, this is perfect for your peanut curry and bread alike.

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C E L E B R AT E A F R I C A

bread pnpfreshliving.com

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C E L E B R AT E A F R I C A

More about our ingredients CHILLI Chillies are a staple in many homes, whether bought in handfuls from markets, grown in the back yard or store bought. The Cameroon pepper is dried habanero available both whole and ground. It’s common in Nigeria and Ghana too, where its pungent aromatic heat shows up in stews, soups and sauces. Mozambique is home to piri-piri hot sauce, served with everything from fish to chicken. It’s a bit like Senegalese thieb, which is a hot tomato-rice dish with seafood and/or chicken (see page 57).

A little less fiery, Tunisia’s key condiment, harissa, is now an essential across the globe – there are many interpretations but all use fresh or dried chilli, and sometimes peppers too.

TOMATOES The red jewel flourishes under the African heat, and so tomatoes are the base of many dishes.

The fact that they are affordable and readily available means we consider them rather common, but they do make dishes shine with their acidic juiciness.

South Africans are obsessed with tomatobased sauces and sides, such as spicy ushathini (of Zulu origin) that can be served cooked or

78 | Fresh Living – Winter 2021

fresh and finely chopped as a zesty salsa. Tomato smoor and atchar need no introduction, nor does chakalaka – thought to have originated among the mine workers in Joburg, where canned food was a cheap staple.

SPICES It’s rare to find an African recipe that only requires salt and pepper.

Building layers often starts with onions, peppers and tomatoes, which then get an array of spices layered on top before adding meat or veg. You’ll often find that the spice used isn’t too exotic, but that each region and culture has its own unique blend of everyday spices.

North African dishes can require something a little foreign, like fenugreek, but don’t let that stop you from trying recipes.

We’re especially excited

by Somalian baasta iyo suugo, a spiced-up version of the spag-bol we all know (page 71).

MAIZE AND CORN As much as maize is considered a staple, this wasn’t always the case.

When the Spanish explorers introduced maize to Africa, it led to the neglect of many indigenous plants – over time it came to replace sorghum, rapoko (finger millet), millet, manioc

(cassava) and yam.

In SA its versatility has contributed to its popularity. Ground into mielie meal, it’s used to make morning porridge (isidudu), crumbed porridge (umphokoqo/ phuthu) served with amasi (umvubo), or a stiff pap to serve with stews and meat. Mielie rice is cooked with leafy veg like spinach, turnip and pumpkin leaves, morogo and cabbage to make umfino. And, of course, there’s also popcorn, corn on the cob and cornbread.

BREAD We must note the significance of breaking bread. In its broad form, from Egyptian flatbread sold in Cairo’s markets and chapatis in Kenya, to injera serving the dual purpose of plate and spoon in Ethiopia, or SA’s steamed bread, it all gets teared and shared in homes across Africa.

NUTS Africa grows a wealth of nuts and each country uses them differently.

Senegal makes mafé, a groundnut paste, while Gambia uses the nuts to make domodah stew.

Côte d’Ivoire serves up a peanut and avo salad, while the streets of Mozambique are lined with plastic bags of cashews, once the country’s biggest crop.

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SCENTS AND SENSIBILITY

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There’s something about our lovely South African cooking aromas that, wherever you are, gives you a nostalgic sense of home, says Susan Hayden Some smells are so quintessentially South African, if you could find a way of bottling them you’d be sorted for life.

That way, when South Africans languishing in Perth or Vancouver felt a longing for home, they could whip out a bottle of Eau de Braai and be right back in their old ’hood, rustling up a skielike slaai.

There are few things more nostalgia-inducing than the scent, on a Sunday, of a wood fire drifting over the fence.

Lamb chops sizzling on the grid. Smoke that follows you no

matter where you sit.

It’s not just the rooikrans and the boerie that make it unique, it’s the faded denim blue of the African sky, a very particular brightness in the quality of the light.

You don’t notice it till you leave. When you return, it’s all you see.

The only reason we didn’t starve at university was thanks to regular doses of my friend Zanele’s granny’s chicken sishebo.

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On hungover Sundays a bunch of us hungry girls would head down the N2 in somebody’s jalopy to her little house where the radio in the kitchen would be blaring gospel music.

On her gas stove, smelling like heaven, would be a large pot of gogo-style stew.

She would get up to prepare it before sunrise, and by the time she left for church it would be simmering

away. Come midday, the dish was fragrant and the meat falling off the bone. Crammed with carrots, sweet potato and the morogo she grew herself, we’d eat it in bowls on our laps, giggling as we recounted the shenanigans of the night before. 7-Up for the babalas, white government loaf for the gravy. And the trick behind the deliciousness was no fancy anything: Knorr packet soup for the perfect thickness, Rajah curry powder for a delicious aroma, and Knorrox stock cubes for the meaty flavour. But the best ingredient of all was the love of a grandma’s hands.

When you go to Atlas Trading in the Bo-Kaap, it’s only partially to buy things. What you go for is to be submersed in Cape Town’s history and culture. The flavours of centuries of settlement on a once-foreign, hostile continent, and the warmth of the spices that made newcomers feel at home: turmeric, cardamom, fennel seeds and cloves.

Recipes written on faded sheets of paper, lovingly handed down to daughters who have become mothers. From kitchen to kitchen, soul to soul. It’s breyani, “bismillah!”, mother-inlaw masala for births, weddings and funerals.

The essence of our lived experience; the stuff that nurtures and heals. It’s wonderful to

linger in the aisles of the shop and eavesdrop on the conversations.

The smell of cinnamon is the “opposite of sadness”. Lemon achar is a “cure for lethargy”, and a freshly made koesister banishes the blues: “When life deals a bitter blow you need something sweet.”

I always come away from Wale Street with more than I intended.

You smell the West Coast long before you see it. It’s a scent so specific it’s difficult to describe. Cold, green waves and long, white beaches; a bothersome south-easter, driftwood, seaweed, spray. And snoek: braaied, dried, smoked. Basted in butter and jam and served with blackened patats. Once you know the West Coast, the smell attaches to your DNA. In the days after my dad died, I went there every day. Into the roaring wind I strode... tears, waves, sand that stung. After a while I noticed I didn’t feel so sad any more – the potent elixir of wind and sea and sky.

When I think of the West Coast I think of those days. Curried chicken stew, and I’m back with Zanele. The sound of “Kaaps” – how lonely it felt when I lived in another country and couldn’t understand what people were saying. And how the smell of a neighbour’s braai always signals to me that I’m home.

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ILLUSTRATION: PATRICK LATIMER

ON REFLECTION

G o t it IN THE BAG

PROMOTION

There’s no need to compromise on quality, elegance and convenience with Zonnebloem’s all-new bag-in-box wine offering

NEW

PHOTO: TOBY MURPHY STYLING: GAIL DAMON FOOD ASSISTANT: KRISTEN SCHEEPERS

SHOP IT NOW! Find it at selected PnP stores or online at pnp.co.za. For more info, visit zonnebloem.co.za

Style and quality have never looked this good!

Zonnebloem’s compact 2L bag-in-box Cabernet Sauvignon and Merlot are an elegant addition to your table. The premium wine’s latest convenient packaging allows you to enjoy a single glass, stays fresher for longer and can travel wherever you need to go. The juicy and fruit-forward Merlot comes alive when served with rich oxtail stews, chicken curries, game and red-meat dishes. The versatile Cabernet Sauvignon is the perfect partner to roasts, grilled red meats and savoury pastas. Go on, take a sip!

ROASTED GRAPES, THYME AND GOAT’S CHEESE BRUSCHETTA Grapes get caramelised and sweeten as they roast, pairing perfectly with the sharp, tart goat’s cheese.

Combine 1 punnet (500g) red seedless grapes, ½ punnet (250g) green seedless grapes, 3-4 sprigs thyme and 1 Tbsp (15ml) each olive oil, white wine vinegar and honey on a lined baking tray. Season. Roast at 180°C for 15-20 minutes.

Heat 3 Tbsp (45ml) butter, 1 Tbsp (15ml) olive oil and 2 crushed garlic cloves in a pan. Brush sliced baguette rounds with garlic butter, and grill until golden. Spread bruschetta generously with goat’s cheese. Top with roasted grapes, fresh thyme and a drizzle of olive oil. MAKES 18-20

GET INSPIRED {AFRICA} TITBITS, TRENDS AND STUFF WE LOVE

Add some Mzansi flavour Treat your tastebuds to PnP’s new range of snacks crafted in honour of South Africa’s most-loved flavours.

PnP chicken dust flavoured peanuts (100g)

PnP atchar flavoured potato chips (125g)

PnP sweet tomato gravy flavoured puffs (100g) * For more on lekker local flavours, turn the page!

1

CHECK ’EM OUT

COMPILED BY MELISSA NDLOVU

We round up some city spots serving up local dishes with a twist

Who? Emazulwini (Waterfront, Cape Town) Why? Who said enjoying traditional South African cuisine can’t be a fine-dining experience? This restaurant does all that and more. With a modern Zulu-inspired theme that seeks to celebrate Zulu cuisine and showcase African ingredients, Emazulwini turns homestyle favourites into a true high-end culinary experience. From umleqwa (free-range chicken) with creamy samp croquettes or ulimi noshatini (corned ox tongue in tomato purée) with salsa jellies, amasi, julienned chillies and crispy onions, to an oh-so dreamy dessert of sweet pumpkin porridge, cinnamon tuile, orange caramel and pumpkin pieces. Yum! 073 292 7441, https://linktr.ee/emazulwini.restaurant

2

Who? Ayepyep Lifestyle Lounge (Menlyn, Pretoria, and Kloof Street, Cape Town) Why? Listen, if you’re looking for a fun night out but still want to chow on some traditional dishes with bubbly in hand, then this one’s for you. Restaurant by day and jamming spot by night, this watering hole has DJs on decks, VIP packages and food, glorious (local) food for when the craving hits. Think Mogudu Mondays, creamed spinach, butternut mash, shisa’nyama and all the favourite starchy sides (pap, steamed bread, savoury rice…)

Need we say more?!

012 492 9955 (PTA) 081 568 5603 (CT) Find it on Facebook.

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3

Who? Pitso’s Kitchen (Waterfront, Cape Town) Why? There’s nothing like a nice piece of meat sizzling on the braai. Well, Pitso Chauke is your man! ` He brings shisa’nyama to the city with Sunday chill sessions that boast wors just how you like it, chicken basted and grilled to perfection and all the sides like chakalaka, steamed bread and good ol’ pap. Plus many more local faves. 084 408 5449, @pitsos_kitchenza

Who? Lekker Vegan (Kyalami, Joburg, and Kloof Street, Cape Town) Why? Plant-based eaters don’t have to give up their local fast-food favourites.

Lekker Vegan turned the good ol’ gatsby into a drool-worthy delight even meat-eaters gobble up. Plus there are mile-high vegan cheese burgers, nuggy wraps, Swahili buninis (toasties) and their famous golden sweet-potato chips.

071 481 4672 (JHB), 084 903 6697 (CT), lekkervegan.co.za

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PROMOTION

THE GOODNESS OF

MUSHROOMS As the weather gets cooler, make mealtimes a breeze with Denny Mushrooms. These fab fungi are packed with vitamins, antioxidants and plant-based protein … perfect for winter!

With the freshest, most versatile range of mushrooms on offer, there’s no question why Denny Mushrooms is a household name.

Toss these easy-tocook mushrooms into your favourite risotto or hearty stew, or try this delicious pasta.

CHECK IT OUT!

PLANT-BASED POWER FROM DENNY Try Denny Mushrooms’ all-new plant-based frozen range. From smoky BBQ sausages and burger patties to mince and more! They are gluten-free, packed with fibre and have no added MSG.

Made from 60% mushrooms

MUSHROOM AND SAGE PASTA WITH BROWN BUTTER A quick and easy winter warmer.

Heat a large frying pan to medium-high heat. Add 2 Tbsp (30ml) butter and melt until foamy and goldenbrown. Add 7-8 fresh sage leaves and 1 punnet (250g) sliced Denny portabellini

mushrooms. Fry until mushrooms are soft and golden-brown. Season and keep warm. Cook 1 packet (250g) tagliatelle pasta according to packet instructions, then drain.

Toss pasta with mushrooms in a warm pan, adding ½ cup (125ml) grated parmesan cheese. Serve immediately.

SERVES 4

FIND OUT MORE

Visit denny.co.za or like and follow @DennyMushrooms on Facebook.

ILLUSTRATION: PATRICK LATIMER

GET INSPIRED

84 | Fresh Living – Winter 2021

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BOOK REVIEW

Just click follow!

UKUTYA KWASEKHAYA: TASTES FROM NELSON MANDELA’S KITCHEN BY XOLISA NDOYIYA WITH ANNA TRAPIDO This labour of love is packed with great memories, stories and recipes of Xolisa’s years as the late President’s personal chef. She shares some of Tata’s childhood favourites she often cooked, and traditional meals she made when “The Arch” or other political figures came by, plus a lovely note of thanks she received from TV mogul Oprah Winfrey who was blown away by a delicious feast she was served. It’s a beaut of a cookbook, with lots to share, lots to learn and plenty to savour.

WE LOVE

WE TRIED… CAST-IRON COOKWARE

JUSTINE DRAKE

IF YOU’RE LOOKING FOR INSPIRATION OR SIMPLY LOVE LOCALLY MADE ITEMS, TAKE A GANDER AT THESE GUYS… Who? @wanidaboutique Why? These frocks are a whimsical delight for any gal who loves flowy dresses that call for endless twirling. It’s all local and handmade, with custom options to suit any body type.

Who? @maureenvisage Why? These stunning sculptures and figurines are a sight to behold. Perfectly handcrafted using clay and bronze, they are the cutest little things to adorn your mantelpiece, coffee table or desk.

Before you start filling your kitchen counters with the latest gadgets, here’s the lowdown on a need-to-have old faithful…

What I love… The mighty cast- iron pot or pan is super versatile. It can be used on the stove, in the oven and even over the braai. It distributes heat evenly and is great for dishes that need long simmering.

On the down side… If you’re looking for a non-stick surface,

cast-iron cookware is not for you.

Once it gets hot, it stays hot, so you can’t quickly bring down the temperature if something boils over. This cookware is not dishwasher safe, requires quite some care and it’s pretty heavy.

Best for soups and stews, plus it’s excellent for searing steaks and perfect for baking bread.

WE RATE IT     

PROMOTION

SUMMER BODIES AND BUDGETS

ARE MADE IN WINTER Seasonal overindulgence can affect your figure as well as your finances.

We share advice on how to curb “comfort spending” in the cold months time of the year we may be tempted to fork out money for new clothes because last winter’s items are just so, well, last season. Or we may want to buy new soft furnishings, such as blankets, cushions and throws, to keep warm in style. Meanwhile, our electricity bill goes up as we plug in heaters, keep TVs on longer, turn on ovens and hot-water taps more often, not to mention our lights are on for longer as daylight hours dwindle. We might also spend more on food – for example, comfort food suddenly appear. For many of us, this means hearty stews and roasts, decadent pasta sauces, buttery curries or gorgeously gooey desserts. Yum! But beware: seasonal overindulgence is not only limited to food but can also relate to personal finances.

“

HAVING SET YOUR FINANCIAL GOALS FOR 2021 AT THE START OF THE YEAR, IT’S IMPORTANT NOT TO LET WINTER THROW YOU OFF TRACK.

We’ve all heard of comfort eating and, similar to this, there’s comfort spending.

For instance, at this

on richer ingredients, speciality cheeses and desserts, or ready-made meals and takeaways.

This makes it the

“

Baby, it’s cold outside! And what better way to beat the falling temperatures than curling up with your favourite winter warmers?

When the sunlight begins to fade and that first, crisp chill hits the air, the cravings for

perfect time to extend the saying, “Summer bodies are made in winter”, to your budget – boosting your financial well-being along with your physical health.

Winter can creep up on our finances and wreak havoc on our budget as we hibernate.

“Having set your financial goals for 2021 at the start of the year, it’s important not to let winter throw you off track,” says Elize Botha, Managing Director of Old Mutual Unit Trusts.

“We tend to take for granted the subtle but

potentially significant impact that seasonal changes can have on our spending and personal finances.”

PROUDLY BROUGHT TO YOU BY THE OLD MUTUAL TEAM pnpfreshliving.com

Fresh Living – Winter 2021 | 87

PROMOTION

TIP 1

Focus on your goals What are you saving for? What is your financial vision?

“If you don’t know, speak to a financial adviser who can help you get clear on financial goals that align with your desires for your life,” says Botha.

If you are already clear on what you want, keeping these goals top of mind can help curb unnecessary spending.

That way, it’s a much easier decision to put that designer item (which you don’t really need) back on the shelf because you know what you’re investing towards. It’s easy to forget your goals when you’re in the grips of a “lust purchase” or you’re forgetting to turn off lights and heaters.

“One way to keep your vision in focus is to indulge your creative streak by making a vision board,” says Botha.

“Include pictures of everything you hope to accomplish with your money, whether it’s paying off your bond,

a dream holiday, early retirement, or starting your own business.

Cut out images from magazines or make a Pinterest board and print it out. Place this vision board somewhere you’ll see it every day, such as in your kitchen or bedroom, or you could take a photo of it and make that the wallpaper for your computer or smartphone.”

TIP 2 Do a seasonal budget makeover Review your budget in light of possible seasonal changes to your lifestyle and finances.

“To accommodate some of the expenses associated with winter, you may need to cut down in other areas,” says Botha. “Don’t let this upset you. This kind of financial discipline is key to achieving success in building your long-term wealth.”

Make some time to go through your existing budget, adjusting for any likely cost increases during winter (and if you don’t have a budget, use

this time to create one based on your specific financial goals).

Electricity is the most obvious one, so allow for that, perhaps seeing where you can reduce costs in other areas such as entertainment and going out, to compensate.

TIP 3 Commit and follow through “In the same way that regular exercise – even on cold and rainy days – is key to getting your summer body ready, so too is regularly exercising your restraint muscles when it comes to online purchases or all those big SALE signs,” cautions Botha.

Even the best intentions will not prevent your budget from getting flabby if you don’t back them up with action. So, next time you find yourself indulging in a little retail therapy, take a look at your vision board and remind yourself that foregoing little luxuries now will bring you that much closer to achieving your long-term goals.

“Once you have reviewed your plans and decided on the way forward, make every effort to commit and stick to the plan.”

SLASH YOUR MONTHLY

BILLS

“This can be a positive opportunity for the family to come together and brainstorm ways to keep costs low,” says Elize Botha, Managing Director of Old Mutual Unit Trusts.

HERE ARE SOME IDEAS: Reduce electricity • Turn off lights whenever you leave a room.

• Wear an extra layer of warm clothing.

• Use energy-saving cooking devices or just make sure to use the correct pots and pans (a large pan takes more energy to heat).

• Cook extra to heat-and-eat the next day.

• Use a hot-water bottle to warm your bed instead of an electric blanket.

• Take short showers instead of baths (this also reduces your water bill).

Plan before you shop This applies to everything you buy.

• Draw up a meal plan for the week, which will result in less waste.

• Make a list of only what you need before shopping and stick to it.

• Assess what additional items of clothing are absolutely necessary so you won’t be tempted to buy anything you don’t need.

Shop smarter for groceries • Buy unpackaged, seasonal fruit and veg as well as no-name or “house brand” products from your supermarket. These are usually cheaper without compromising on quality.

• Stock up on essentials if they are on sale.

• Instead of buying ready-made meals, cook from scratch to cut costs.

Visit oldmutualinvest.com/individual to start investing today.

PROUDLY BROUGHT TO YOU BY THE OLD MUTUAL TEAM 88 | Fresh Living – Winter 2021

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WRITTEN BY SILKE COLQUHOUN

HOW TO SEE YOUR FINANCES THROUGH THE WINTER:

MAKE IT REAL

Even if your big goal is still just a dream, realising it begins when you take steps to move towards it. In 2020 we’ve all had to re-evaluate our goals and in many cases, put them on hold. The time is now to refocus on the future you want with the INVESTMENT Series. A core range of unit trusts that offer an accessible investment solution for every investor, for every stage of life, to help you make your goals real.

OLD MUTUAL

20807MMS

Find out more about our 10 carefully handpicked funds and invest online at oldmutual.co.za/investme or contact your financial adviser today.

DO GREAT THINGS EVERY DAY

Old Mutual Investment Group (Pty) Ltd is a Licensed Financial Services Provider. Old Mutual Unit Trust Managers (RF) (Pty) Ltd is a registered manager in terms of the Collective Investment Schemes Control Act 45 of 2002. The fund fees and costs that we charge for managing your investment are set out in the relevant fund’s Minimum Disclosure Document (MDD) or table of fees and charges, both available on our public website, or from our contact centre. Old Mutual is a member of the Association for Savings & Investment South Africa (ASISA).

PROMOTION

THE LOOK SAYS IT ALL

Compact, trendy and oh-so good for your pocket – the all-new Toyota Agya ticks all the boxes for first-time buyers who don’t want to compromise on style The all-new Agya perfectly matches value to the vivaciousness of a compact urban car.

As a direct replacement for the Aygo, the Agya competes in a fiercely fought segment where

value and rands-perfeature matter most.

Cognisant of the financial challenges faced by all South Africans since the Covid-19 pandemic hit, the Agya is aimed at budget-conscious

first-time buyers. But just because there’s a lot of bang for your buck, it doesn’t mean design and quality fall short.

With a host of features such as antilock brakes enhanced by electronic brake force

CHECK IT OUT For more on the new Toyota Agya, visit toyota.co.za distribution, 14-inch alloy wheels, driver and front passenger airbags and the option of an automatic transmission, the Agya really offers more for less – all while offering buyers the quality of a Toyotabacked product.

The front bumper is sculpted with a threedimensional design for an assertive, sporty look.

This is further enhanced by upwardly curving projector headlamps that ooze attitude and feature a lens acting as a magnifying glass to

increase the brightness of the light beam for optimum visibility.

What’s more, the door handles are colour coded, as are the electrically retractable mirrors that neatly integrate the indicator lens. And showing off some more smartness at the back are a roofmounted rear spoiler and LED rear lights.

This little baby is proof that owning the road is one thing but nothing beats having fun while doing it safely, and in style.

FRESH LIVING KITCHEN

Bread Classic sourdough.

Recipe on page 94

BREADY, STEADY, GO! There really is nothing quite like warm, freshly baked bread served with a thick smear of butter.

We show you just how easy it is to fill your kitchen with delicious aromas and different kinds of loaves

RECIPES AND STYLING: GAIL DAMON PHOTOS: DONNA LEWIS FOOD ASSISTANT: ELIZMA VOIGT

FRESH LIVING KITCHEN

Bread

1 cup (250ml) lukewarm water ¼ cup (60ml) room temperature milk 1 sachet (10g) instant dry yeast 2 Tbsp (26g) white sugar ¼ cup (60g) unsalted butter, melted and cooled + for greasing 1½ tsp (7.5ml) salt 2½ cups (375g) brown bread flour (or white) 1 egg, beaten MAKES 1 x 20CM LOAF (10-12 slices) Whisk water, milk, yeast and sugar together.

Cover the bowl and let it sit for 15 minutes or until it bubbles.

Add butter, salt and 1 cup flour. Mix until it all comes together.

Scrape down the sides of the bowl, then add remaining flour.

Gently knead the dough (by hand or using a stand mixer) until it comes together and starts to pull away from the sides of the bowl.

Turn out onto a floured surface and knead for 8-10 minutes, until the dough looks smooth and an indent created with your fingertip bounces back slightly.

Transfer into a lightly oiled bowl (make sure to coat all sides) and place clingfilm directly on the dough.

Leave to rise in a warm place until doubled in size (1-2 hours).

Preheat oven to 180°C and grease a 20cm loaf tin with butter or oil.

Lightly “knock down” dough (fold it in on itself multiple times) to release the air.

Gently roll dough out on a floured surface into a rectangle shape about 2cm thick.

Roll it up into a tight log, pinch the seam closed and tuck in the corners. Place in loaf tin, seam side down.

Brush with egg, cover with a tea towel and allow to rise for 30-60 minutes.

Bake for 30-45 minutes or until golden-brown.

(If you gently tap on the base of the loaf, it should sound hollow.)

Cool on a wire rack for a few minutes, then slice and serve.

Store in an airtight container or covered in clingfilm for 2-3 days.

Keeps in the fridge for a week or in the freezer for up to a month (slice before freezing).

92 | Fresh Living – Winter 2021

The basic sandwich loaf It’s humble, it’s easy ... and so much healthier than a sliced store-bought loaf. With this one, a little effort goes a long way!

HOW TO

Baker’s lingo

SHAPE THE BASIC LOAF

1

2

3

4

THE CRUMB: This refers to the pattern, texture and size of the holes inside the loaf. It should be evenly airy (have visible air bubbles) from end to end. And the bread should have a nutty aroma.

THE CRUST: The outer layer of the bread should be a nice medium-caramel colour. If it’s too light you’ll be missing out on flavour; too dark and it will just taste burnt!

5

1/ Lightly “knock down” the dough to release air and “feed” the yeast fresh oxygen.

2/ Roll dough out on a lightly floured surface into a rectangle shape about 2cm thick.

3/ Roll dough up into a tight log.

4/ Pinch the seam closed with your fingertips and tuck in the corners.

5/ Place in prepared loaf tin, brush with egg and leave to “prove” for 30-60 minutes before baking.

A

ve dry yeas cti

t

Q

Deputy Food Editor Gail Damon says: “I like a lot of blisters on the crust. It shows off the fermentation process and contributes to that pleasing ‘shattering’ texture when you bite into it. Lastly, the crust itself should be thin and crispy.”

h ye Fres ast

@love.food.sa Why does my bread come out heavy?

Gail says: Heavy (or dense) bread means that the dough did not trap enough gas or the yeast did not produce enough gas. In essence, you did not knead the dough properly or leave it to rise long enough. There could also be too much salt in the recipe, or you left it to rise in a place that is too warm, which could have killed the yeast.

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Active dry yeast is fresh yeast that has had all its moisture removed.

It needs to be dissolved in lukewarm water before using.

Instant dry yeast can be added straight to your dry ingredients and does not need to be “activated” before use.

Fresh yeast is a mixture of yeast and water formed into a crumbly, solid block. It provides a richer, slightly sweeter flavour to your baked goods, with a better rising quality compared to the dried granules we all know.

Fresh Living – Winter 2021 | 93

CLASSIC SOURDOUGH This artisan-style loaf requires a bit of effort but it’s so worth it!

2½ cups (375g) white bread flour ½ + ¼ cup (125g) wholewheat flour 2½ cups (375g) lukewarm water ½ cup (100g) ripe sourdough starter (see opposite) 1 Tbsp (10g) fine salt MAKES 1 ROUND LOAF (10-12 slices) Whisk together flours and add water until thoroughly incorporated and there are no lumps.

Cover bowl with clingfilm and set aside for 1 hour.

Add the starter and spread it over the dough using your fingertips.

Fold the edges of the dough into the centre.

Pinch the dough until the starter is well incorporated. (Don’t be 94 | Fresh Living –Winter 2021

delicate – you want to work this in quickly!)

Cover with clingfilm and rest for 30 minutes.

Sprinkle salt over the dough and use the same method as above to incorporate. (You should not feel any granules at the end.)

Cover again and rest for 15 minutes.

Dip your hands in wate, grab the top portion of dough with both hands and gently pull and stretch it upwards and fold over the opposite edge (don’t tear it).

Rotate the bowl 180° to repeat from the other side. Dip your hands in water before each fold (to prevent sticking).

Rotate the bowl 90° and repeat on both sides.

Follow this process four times, allowing dough to rest for 15-30 minutes between each set of folds.

Cover with clingfilm or a tea towel, and leave dough to rest for 1-2 hours (or overnight).

Transfer the dough to a clean countertop, being careful not to break the air bubbles.

Gently shape it into a 20cm round, pulling the dough towards you in a circular motion until it creates a tight ball and there is some tension on the “skin” of the dough.

Rest dough, uncovered, for 15-20 minutes, until it has relaxed slightly.

Dust top with flour and place seam- side up in a basket lined with muslin and dusted with flour.

Rest in fridge for 1 hour.

Preheat oven to 240°C. Transfer bread to a cast-iron pot, score the top and bake for 30 minutes with the lid on.

Reduce oven to 220°C, remove lid and bake for 30-40 minutes.

Leave to cool in the pot for 10 minutes, then turn bread out onto a cooling rack.

Serve within 3-5 days, or freeze (sliced) for up to a month.

SOURDOUGH STARTER A sourdough starter is fermented dough filled with natural, wild yeast. It’s a lot healthier for your gut and gives the bread a nuttier flavour and aroma.

Whisk 1 cup (150g) wholewheat flour and ½ cup (125ml) water until smooth. If too dry, add ¼ cup (60ml) water. Transfer to a jar, close the lid and leave in a warm place for 24-48 hours, until bubbles start to form on top. Weigh the mixture on a scale and discard half. Combine 1 cup (150g) bread flour with ½ cup (125ml) water until smooth. Mix in the starter and return to the jar. Let it stand for another 24-48 hours, until bubbles form. Halve the starter and feed it again with the flour- water mixture. It takes at least 7 days before your starter will be ready. Store it in the fridge. To use, take it out the day before baking to activate the wild yeast.

The starter will stay alive as long as you “feed” it every 2-3 days (liquid on top means it needs feeding).

Bring it to room temp, discard any liquid, halve it and feed it with the flour-water mixture. Leave for 6-12 hours in a warm place, then place back in the fridge.

Gluten-free loaf

Q Gail says: Make sure your gluten-free flour mix contains xanthan gum. The addition of an acid (such as vinegar) and a leavener (such as baking powder) aids in the rising.

Allow bread to rise for about 30 minutes to 1 hour in the tin before baking.

@chanelsteyn1 Can you freeze your sourdough starter?

Gail says: Yes, you can. Freeze in portions and only use what you need. A frozen starter will still perform well for up to two weeks after freezing.

If you have a starter that has been frozen for more than two weeks, you can still use it in combination with dry yeast.

pnpfreshliving.com

Bread

The best gluten-free flour mixes contain xanthan gum, which acts as a binder for the flour and also gives your finished product better structure.

@dudumarsh How do I get good bread with gluten-free flour. It never seems to rise… Help!

Q

FRESH LIVING KITCHEN

Combine 3 cups (450g) gluten-free flour mix, 1 sachet (10g) instant dry yeast, ¼ tsp (2ml) cream of tartar, 2 Tbsp (30ml) sugar and 2 tsp (10ml) sea salt flakes.

Whisk together 1½ cups (375ml) lukewarm milk, ¼ cup (60g) melted unsalted butter, 1 tsp (5ml) vinegar and 2 egg whites. Add milk mixture to flour mixture, combine until smooth and mix for 3-5 minutes until lump-free. Spoon batter into a greased

loaf tin and gently brush surface with olive oil.

Sprinkle with seeds if you like. Cover with clingfilm and leave to rise until doubled in size.

Preheat oven to 220°C. Bake for 45-50 minutes.

Allow to cool in loaf ` tin for 10 minutes before turning out onto a cooling rack. Slice and serve. Store in a container for 3 days, or freeze (sliced) in clingfilm for 2 weeks.

MAKES 1 LOAF (12-15 slices)

STEPS TO BREAD-MAKING SUCCESS Prepare: Make your dough well in advance. Ensure that all ingredients are fully incorporated to avoid lumps after it has been baked.

Rise: Give your dough enough time.

Two rises are usually adequate – this gives the bread a lovely texture and flavour.

Shape: The idea is to stretch and align the gluten molecules so that they form a “skin” over the dough. This gives the bread structure and bakes it uniformly.

Bake: For sandwich loaves, 180°–200°C will form a beautiful crust. High hydration doughs (such as sourdough) need a hotter oven, usually 220°C–240°C.

Fresh Living – Winter 2021 | 95

WAST E N OT

DON’T THROW IT AWAY! TEXT: MELISSA NDLOVU RECIPES & STYLING: GAIL DAMON PHOTO: ESTVAN VERMEULEN

Food is a precious commodity, but we’re all guilty of tossing out day-old produce and veggie scraps. Stop. Right. There. We’ve got some wonderful ways to use up these underrated goodies

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Fresh Living – Winter 2021 | 99

WAST E N OT

VEGGIE SCRAPS

1

Make a broth One of the first things that comes to mind for using up veggie offcuts is to throw them all in a pot of water and then boil away! Homemade stock is a great way to get more out of spare veg bits – think carrot tops, leek greens, the woody bits of cabbage and cauliflower...

Avoid beetroot, though, or else you’ll be left with a purple mess! Simply add veg offcuts, water, herbs and garlic to a pot, simmer for an hour and strain.  Keep offcuts in the freezer until you have enough to make stock (to fill about ¾ of a medium-size pot).

MAKE VEGETABLE CHIPS

2

Chips ahoy!

Make yummy homemade chips out of potato peels and other veggie skins.

Sweet potato is our fave, of course.

These chips are tasty and easy to make – great for adding to your lunchbox or as an afternoon snack.

ENJOY THEM AS THEY ARE, OR PAIR THEM WITH YOUR FAVOURITE SALADS, SOUPS, SANDWICHES OR DIPS. For beetroot chips: Preheat oven to 150°C. Toss beetroot slices and skins in separate bowls with olive oil and salt. Spread out on a lined baking tray. Bake for 30-45 minutes or until crispy.

For sweet potato chips: Heat oil for deep frying in a medium-sized pot to 180°C. Fry skins and sliced offcuts until golden and crisp. Drain on kitchen paper and season with salt. SERVES 4-6

3

Pasta, pronto!

Yes, we know you toss them in the bin, but cauliflower and broccoli stems are great for adding to a meat-free bolognese. Simply chop and cook them in the delicious tomatoey sauce. They are also great for delicious soups, stir-fries or this fantastic pesto.

LEMONY BROCCOLI AND CAULIFLOWER STEM PESTO

Quick, easy and simply delicious.

READY IN 30 MINUTES!

Combine stems from 1-2 heads broccoli and cauliflower with 5 Tbsp (50g) walnuts or pistachios, ½ cup (60g) parmesan cheese, 3 cloves garlic and grated peel of 2 lemons in a food processor or mini chopper. Blitz for 2-5 minutes until it resembles breadcrumbs.

Pour in 1 cup (250ml) olive oil and juice of 2 lemons (120ml) in a thin stream, blitzing until the desired consistency is achieved.

Season with salt and pepper. Toss pesto through cooked pasta and serve with parmesan shavings, steamed long-stem broccoli and fresh basil. MAKES 750ml

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FR

4

CRAPS S T I U

Odds & ends Here are some other things we throw out but can use:

Go bananas!

The skins are full of B-vitamins, potassium and magnesium. Banana skins can be used in smoothies (yes!), baked in cakes or even pickled. Make sure they are organic, though, so you know the skin hasn’t been tainted with pesticides.

For keen gardeners, make a potassiumand phosphorus-rich “compost tea” for your plants: simply drop a few banana peels in a bucket of water and leave them for a few days.

BANANA PEEL BACON We know, it sounds a little, well … out there, but it’s really good. For this plant-based recipe, the riper the banana the better the flavour, so choose bananas that are yellow with lots of brown spots.

5

Zest appeal

Citrus skin can be used for so many things: Infuse in your tea or water to flavour it.

When roasting chicken, add it to the bird’s cavity.

Of course, jam or marmalade contains citrus peel, but lemon skin can also be made into lemon sugar or herbed lemon butter. You can also use citrus zest in the fillings of tarts, Danish pastries and crumbles.

BANANA PEEL BACON

SOURCE: HEALTHLINE.COM

Newly vegetarian and craving bacon? This will do the trick.

Trend alert!

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Use a spoon to lightly scrape off the white inside part of the peels of 2-3 very ripe bananas.

Leave just the peel.

Combine 3 Tbsp (45ml) soy sauce, 2 Tbsp (30ml) maple syrup or honey, 1 tsp (5ml) smoked paprika and 1 tsp (5ml) garlic powder in a bowl.

Add banana peels, toss to coat and marinate for 10-15 minutes.

Heat 1 Tbsp (15ml) oil in a pan over medium heat. Fry peels for 2-4 minutes per side until golden and crispy.

Remove and drain on kitchen paper. They should get crispier as they cool.

Serve with scrambled tofu.

SERVES 4

EGGSHELLS: Grind cleaned, cracked shells into a calcium powder to use in your garden. Another creative gardening trick is to use them as containers for seedlings.

STALE BREAD: Revive it with water.

Yes, you read right!

Place a loaf of stale bread under running water, set your oven to 180°C and place bread directly on the oven rack. Heat for 5-6 minutes (depending on the size of the loaf) and, voila, as good as new!

CHICKEN GIBLETS: Make a rich stock or gravy with the hearts, livers, gizzards and necks. Place in a pot, cover with cold water and add chopped carrot, onion and parsley stems. Simmer for 45 minutes (scoop off any foam as it cooks), then strain.

If you’re using it as gravy, once cooked, dice the gizzard and heart and pull the meat from the neck bone.

Return to the stock and thicken with a little cornflour.

Fresh Living – Winter 2021 | 101

Find out more! Visit vawter.co.za or follow @vawterseltzer on social media. #VawterHardSeltzer #LightLiving #DrinkResponsibly

Sip, sip hooray!

Roll with the good times without the hard stuff... Try the all-new, refreshingly low-alcohol Vawter Hard Seltzer Want to have all the fun the night before and still live your best life the next day?

Well, Vawter Hard Seltzer is for you!

This refreshing vodka

and sparkling water sipper is infused with natural fruit flavours, and is the go-to light alcoholic drink that offers all of the Sunday Funday with

none of the Blue Monday. With three delicious flavours – juicy Grapefruit, refreshing Cucumber and zesty Lemon & Lime – what’s not to

NEW

love? Best of all, it’s low in sugar, low in alcohol (3.5%) and low in calories with just 29 kCal per 100ml.

Now that’s what we call #balance.

DRINK RESPONSIBLY. NOT FOR PERSONS UNDER THE AGE OF 18.

PHOTO: TOBY MURPHY STYLING: GAIL DAMON FOOD ASSISTANT: KRISTEN SCHEEPERS

PROMOTION

CHEAP & CHEERFUL

L E T’S G E T

THRIFTY PHOTOS: TOBY MURPHY RECIPES AND STYLING: GAIL DAMON FOOD ASSISTANT: KRISTEN SCHEEPERS

PULLED CHICKEN SLIDER TRAYBAKE WITH ASIAN SLAW & QUICK PICKLED APPLE Pretty much a onepan meal, super-quick and easy to make but mega impressive!

Preheat oven to 180°C. Slice 18 sesame seed cocktail burger buns in half and place bottoms on a baking tray. Sprinkle with

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1 cup (125g) grated gouda or cheddar, making sure all bread is covered. Bake for about 10 minutes, until the cheese is melted and bubbly.

For the slaw, mix 1 Tbsp (15ml) sriracha/ hot sauce with ½ cup (125ml) mayonnaise and 1 tsp (5ml) each apple cider vinegar (or rice vinegar), smoked paprika and chilli flakes in a bowl.

Add 2 tsp (10ml) each PnP crushed garlic and ginger and honey (or brown sugar) and 1 Tbsp (15ml) soy sauce. Toss through ½ packet (150g) sliced red and white cabbage, 2 peeled julienned carrots, 1 sliced spring onion and a handful fresh chopped coriander.

For the pickle, cut 1-2 Granny Smith apples into

Entertaining doesn’t need to break the bank!

From one-tray timesavers to splurge-free puds, we give you delicious meals for winter sharing

matchsticks and mix with 3 Tbsp (45ml) apple cider vinegar and 1 tsp (5ml) mustard/sesame seeds. Season and leave for 10-15 minutes. Top cheesy buns with 1 shredded rotisserie chicken, slaw and pickled apple. Sprinkle with crushed peanuts, top with the other bun halves, and serve.

SERVES 6-8

TRY THIS PnP ROTISSERIE CHICKEN (TRADITIONAL, BBQ OR PERI-PERI)

A deliciously golden butter-basted rotisserie chicken is the perfect supper saver when you’re short on time.

Enjoy as is or shred the meat to make yummy sliders.

Fresh Living – Winter 2021 | 103

CHEAP & CHEERFUL

TRY THIS PnP MINI SOURDOUGH BAGUETTES (2s)

ROAST VEG KORMA TRAYBAKE Use a ready-made curry paste to whip up this hearty dish.

Preheat oven to 200°C. Combine 1 jar (125ml) PnP Korma curry paste, 2 Tbsp (30ml) tomato paste, 1 Tbsp (15ml) PnP crushed garlic and ginger and a glug of canola oil. Spread 1 kg PnP roasting vegetables (butternut, baby marrows, bell peppers and red onion) on a baking tray and season.

Pour curry paste

mixture over veg to coat evenly. Roast for 20-25 minutes. Add 1 can (400g) chopped tomatoes and 2 cups (500ml) vegetable stock. Roast for 15-20 minutes more until veg are cooked but holding their shape.

Remove from oven, stir in 1 cup (250g) PnP plain doublecream yoghurt and garnish with fried curry leaves (optional).

Make a sambal by mixing ½ cucumber, sliced and quartered, a handful each baby tomatoes and fresh coriander, ¼ cup (60ml) apple cider

104 | Fresh Living – Winter 2021

Not up to making naan bread for your curry?

Serve these brushed with garlic butter.

vinegar and 2 Tbsp (30ml) sugar. Season.

Serve curry with the sambal, cooked rice and naan bread.

Quick naan bread: Divide 1 kg store-bought bread dough into 8-10 balls and roll each out into a flat oval. Fry in a hot dry pan until golden on both sides.

Melt 4 Tbsp (60g) butter and 2 tsp (10ml) PnP garlic paste together and brush over warm naan bread to serve.

SERVES 6

SWEET & SPICY PORK SPRING ROLLS For vegetarians, swap out the mince for stir-fried vegetables.

Heat oil in a pan and fry 2 sliced spring onions, 1 chopped red chili and 2 tsp (10ml) PnP crushed garlic and ginger. Remove meat from the casings of 1 packet (500g) pork bangers, add to pan and fry until golden-brown.

Add 3 Tbsp (45ml) soy sauce and 2 tsp (10ml) honey or brown sugar, fry for 5-8 minutes, then cool. Cut 6 sheets phyllo pastry into quarters (squares). Lay 2 squares on top of each other and turn clockwise so you have a diamond shape. Place a tablespoon of filling on the bottom (the point closest to you).

Roll pastry up halfway, fold in the sides and complete the roll. Seal with a paste made from water and cornflour. Repeat with remaining filling and pastry. Deep-fry spring rolls until golden. Combine 1 cup (250ml) peanut butter, ¼ cup (60ml) soy sauce, 2 Tbsp (30ml) red curry paste, 1 tsp (5ml) sesame oil, juice of ½ lemon and 1 tsp (5ml) chilli flakes to make dipping sauce. Serve. MAKES 12

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PORK AND APPLE EMPANADAS WITH APRICOT-MUSTARD SAUCE These tasty pies freeze really well and can be baked from frozen as needed. Also try shredded rotisserie chicken instead of pork.

Remove the meat from the casings of 1 packet (500g) pork bangers. Add 1½ Tbsp (23ml) PnP crushed garlic and ginger, 2 Tbsp (30ml) soy sauce and 3 Tbsp (45ml) honey to the mince and mix well. Heat a glug of oil in a pan and fry mince until golden and sticky. Add 1 cubed Granny Smith apple and ¼ cup (60ml) water. Season. Simmer for 10 minutes, then cool. Preheat oven to 200°C. Cut discs out of 2 packets (400g each) ready-rolled puff pastry, using a 9cm cookie cutter. Spoon 1 Tbsp (15ml) filling on one half of a disc, fold closed, brush with beaten egg and crimp edges closed. Repeat with remaining filling and pastry. Brush tops with beaten egg and bake for 20-30 minutes until golden. Combine 3 Tbsp (45ml) smooth apricot jam, 2 Tbsp (30ml) Dijon mustard and 1 tsp (5ml) wholegrain mustard to make a dipping sauce. Season and serve.

MAKES 12-18

COOK’S NOTE Make the spring rolls in advance and chill or freeze. Simply deep-fry just before guests arrive.

CHEAP & CHEERFUL

Crowdpleaser

BANANA BREAD TRAYBAKE WITH CHEAT’S CARAMEL SAUCE This self-saucing bread pudding is sure to be gobbled up!

Preheat oven to 180°C. Grease a 28cm x 20cm ovenproof dish with butter or cooking spray.

Combine 4 cups (600g) cake flour, 2 tsp (10ml) baking powder, 1 tsp (5ml) bicarbonate of soda, ½ cup (100g) brown sugar, 1 tsp (5ml) cinnamon and a pinch of salt. Mash 6 ripe bananas in a bowl and add 4 eggs, 1 cup (250ml) milk, 2 tsp (10ml) vanilla essence and ½ cup (125g) melted unsalted butter. Mix wet ingredients into dry

106 | Fresh Living – Winter Summer 2021 2020

ingredients to form a smooth batter. Pour into the prepared dish and spread out evenly. Cut 3 bananas lengthwise and arrange on top of batter. Mix together ½ cup (300g) brown sugar, 2 cups (500ml) boiling water and ½ cup (125g) butter. When sugar is dissolved, pour syrup over batter. Bake for 30-40 minutes until golden-brown and syrup is bubbling. For the sauce, heat 1 can (360g) Caramel Treat and ½ cup (125ml) milk over medium heat, mixing until smooth.

Add a pinch of salt.

Serve pudding with scoops of vanilla ice cream and a generous helping of caramel sauce.

SERVES 8-10

pnpfreshliving.com

29 million+

Meals donated to people in need

150 000

Hampers distributed

14 500 Child-headed households reached

200+

Schools reached

WELLBEING

WHAT YOU GUT TO KNOW Your gut is far more than just your stomach or that feeling you get when you think things are about to go awry.

These days, gut health is at the forefront of scientific research and media headlines. Who would have thought that keeping your gastrointestinal (GI) tract in top form is

about much more than digestion/absorption of food? Well, it is.

Recent studies suggest that healthy gut bacteria and immune cells play a big role in warding off harmful bacteria, viruses and fungi – some of which are linked to emotional well-being (especially managing stress) and chronic diseases like

110 | Fresh Living – Winter 2021

diabetes and cancer.

“Bacteria are often thought of as a source of disease but, in fact, there are trillions of beneficial bacteria that live in the human body which play an essential role in keeping you healthy,” says Pick n Pay dietitian Juliet Fearnhead.

“Ninety-nine percent of these good bacteria are found in our gastro-

intestinal tract and they are involved in digestion and immunity, protecting us from infection.”

The gut microbiome Okay, so this sounds a little complicated.

Stay with us… Picture a rainforest and all critters living and working in harmony to make sure the ecosystem survives.

Well, that sort of sums up the gut microbiome.

The microbes or “gut flora” found in your gut refer to the complex ecosystem of bacteria (300 to 500 different species) in our intestines, which has a big influence not only on your immune system and digestion, but also metabolism, weight, appetite and mood. pnpfreshliving.com

ILLUSTRATION: TOBY NEWSOME

Your gut plays a big role in your overall well-being. Samantha Page breaks down (yes, pun intended) the medical terminology and gives you a clear-cut guide on how to improve and maintain your digestion

WELLBEING

Dr James Garisch, a gastroenterologist at Life St George’s Hospital in PE, explains where gut bacteria come from: “They enter a newborn baby through the birthing process, and thereafter whatever enters the mouth through touch and feeding will make an imprint on the colonisation of the gut, so that every individual has their own ‘microbial footprint’. This is why it’s very important for a child to have exposure rather than be sheltered from the bacteria in their environment.”

Balance is everything, since some bacteria fight inflammation while others create

an environment that promotes inflammation.

When the balance is off, bacteria that cause inflammation could penetrate the gut lining and seep into the bloodstream, helping to spread disease to other parts of the body.

Don’t panic, though.

The fact that our gut microbes are so easily influenced is a good thing. It means we can tweak factors within our control to make positive, healthy changes.

What affects my gut bacteria?

While the food you eat is the most logical influencing factor, in recent years scientists have pointed to the

How can I maintain a healthy balance?

Juliet recommends “eating right for your microbes”, which will allow good bacteria to flourish. These are her top five tips: 1. Go plant-based Include a wide range of foods such as vegetables, fruit, legumes, nuts and wholegrains in your daily diet, as they feed the gut flora.

2. Focus on fibre Substitute refined carbs (eg. white bread, processed grains) with wholegrains, bran-rich cereals, oats, seedbread, quinoa and barley. Beans, lentils and whole fruits and vegetables also contain fibre.

3. Cut back on highly processed foods A frequent intake of high-sugar foods such as sweetened drinks and processed savoury snacks and fast foods compromises gut health.

4. Have a daily serving of probiotics Look out for yoghurt products and kefir containing “live cultures”, as they have a greater concentration of probiotics. When a boost to your probiotic intake is required, probiotic supplements that contain a variety of bacterial strains are recommended.

5. Manage your stress Sleep deprivation and stress can disrupt the balance of beneficial micro-organisms in the gut.

pnpfreshliving.com

significant role the “gut-brain axis” plays in disrupting the balance of the microbiome.

Ever felt butterflies in your stomach before a date or trusted your gut when you had to make a big decision? Then you know that there is a link between your brain and your gut, but researchers now know that this connection is “revolutionising medicine’s understanding of the links between digestion, mood, health and even the way you think,” according to Johns Hopkins Medicine.

The enteric nervous system (ENS) has more than 100-million nerve cells lining the gastrointestinal tract, from oesophagus to rectum.

It controls digestion and may also be responsible for alerting the body to emotional shifts in people with irritable bowel syndrome (IBS) and similar stress-related problems like chronic constipation, diarrhoea, bloating, stomach cramps and pain. The GI tract sends signals to the brain when one experiences these symptoms, triggering changes in mood like anxiety, depression and mood swings. Think of it like two old friends, the gut and the brain, who keep each other company, communicating both ways and feeding off each other’s “vibe” in order to maintain a healthy relationship.

The ENS is connected directly to the brain, which is why stress and anxiety exert such a powerful effect on digestion. Gut cells even produce mood-boosting serotonin – a discovery that has prompted new research into the link between the gut and behavioural disorders.

Probiotics vs prebiotics “Probiotics are foods or food supplements that contain a variety of beneficial live bacteria.

Fermented foods such as yoghurt, kefir, miso, kombucha, tempeh, kimchi and sauerkraut are good sources of probiotics. They help boost the gut flora and can improve digestion, optimise immune function and reduce gas and bloating,” says Juliet.

“Prebiotics are nondigestible carbohydrate foods that act like ‘fertilisers’ for gut flora.

These foods are complex carbs, including garlic, asparagus, bananas, onions and wholegrains that stimulate the microbiome, creating an environment in which a diverse variety of good bacteria can thrive.”

Including foods rich in probiotics and prebiotics in your diet ensures you are establishing a routine to maintain the balance.

Probiotic supplements are encouraged during periods of high stress or illness, or if you are taking antibiotics.

GUT EDUCATED There are more microbes on one person’s hand than there are people on the planet. Regular handwashing is thus important to maintain the balance of good bacteria in the gut.

5%

The percentage of microbes in the gut that cause disease.

100

TRILLION

The number of microbes in the body.

90%

The accuracy of predicting obesity upon analysis of the bacteria in a person’s gut.

100

MILLION The number of neurons in the gut that may influence behaviour, which is why the gut is known as the body’s second brain.

80%

The percentage of a person’s immune cells in the digestive tract.

Fresh Living – Winter 2021 | 111

GET INSPIRED {LIVE AND LEARN} TITBITS, TRENDS AND STUFF WE LOVE

COMPILED BY MELISSA NDLOVU AND GAIL DAMON PHOTOS: DONNA LEWIS STYLIST’S ASSISTANT: KRISTEN SCHEEPERS

Choc-full! A delish recipe for Chocolate Day ROCKY ROAD CHOCOLATE FUDGE This fudge is the perfect combo of sweet and salty!

Grease and line an 18cm square oven tray.

Combine 3 cups (500g) milk chocolate chips, 1 can (385g) condensed milk and ¼ cup (60g) butter in a saucepan over medium heat. Cook for 8-10 minutes, stirring continuously until the mixture pulls away slightly from the sides of the saucepan.

Remove from heat and fold in 1 tsp (5ml) vanilla essence, ½ cup (70g) salted peanuts, ½ cup (60g) lightly crushed pecan nuts and 1 cup (60g) pretzels.

Cool slightly before adding 1 cup (50g) mini marshmallows. Spoon into prepared tray and smooth out the surface. Sprinkle with extra marshmallows and nuts, if you like. Set at room temperature until firm, or in the fridge for 1-2 hours, before cutting into squares. Store in an airtight container for up to a week or in the fridge for 3 weeks. MAKES 16 SQUARES

112 | Fresh Living – Winter 2021

Swap the pretzels or mini marshmallows for chocolate malt balls, dried fruit, popcorn, coconut marshmallows or honeycomb.

pnpfreshliving.com

NEW

LONGER LASTING FRAGRANCE *

Sta-soft’s NEW and IMPROVED formula is stronger and longer lasting*, Try NEW and IMPROVED Sta-soft that is stronger and longer lasting.* with the unbeatable softness you know and love. *vs Sta-soft Sta-soft without without encapsulated encapsulated fragrance fragrance *vs

GET INSPIRED

WE TRIED… THE STAND MIXER

What the hack

by Lesego A home-cook’s guide to kitchen confidence

HEAD OF FOOD LIEZL

Before you start filling your kitchen counters with the latest gadgets, here’s the lowdown on a need-to-have old faithful…

What I love...

The versatility. From mixing to kneading, all the heavyduty tasks are done in no time and it comes with quite a few attachments.

On the down side...

Mixers tend to be tricky to clean, especially the attachments. It’s also quite pricey and can take up space in the kitchen.

Best for kneading all kinds of doughs, mixing batters and making buttercream.

WE RATE IT     

From brownies to puddings, winter is great for showing off the rich decadence of chocolate!

Here are a few easy tips to take your chocolate baking to the next level!

To make chocolate shavings, scrape a large bar of chocolate with a sharp knife. The harder you press down as you scrape, the thicker the shavings will be.

Scared you’ll cut yourself? Use a vegetable peeler and “peel” the chocolate slab on its side.

Don’t have chocolate chips?

Chop up a plain dark or milk chocolate slab into small chunks and coat them in flour before adding to your batter.

WANT TO INTENSIFY THE CHOCOLATEY FLAVOUR IN DESSERTS AND BAKES? Add 1-2 Tbsp dissolved instant coffee! They have similar flavour profiles, so when you add a hint of coffee you increase the richness.

TRY THIS PnP ASSORTED INDULGE COLLECTION (100g)

Only the finest ingredients are used to make these melt-inyour-mouth delights – from preserved fruit to delish caramel bits.

TIME TO WIN WITH LANCEWOOD® South Africa’s award-winning producer of cheese, yoghurt and other dairy products has launched the delectable new Piece o’ Cake® Cheesecake Mix. It’s ideal if you’re looking for an effortless alternative to baking a traditional cheesecake. This one-of-a-kind offering requires no additional ingredients and, best of all, you don’t need to be a baking pro or have specialised equipment to whip up this mouth-watering treat. As the tagline goes, you “Simply whip, bake and enjoy!”

Six readers stand a chance to win a LANCEWOOD® hamper worth R500 each. To enter, see page 120. Keyword: Lancewood The Piece o’Cake Cheesecake Mix (R99.99) is available in two delicious flavours: plain (New York-style baked cheesecake) and caramel.

114 | Fresh Living – Winter 2021

pnpfreshliving.com

GET INSPIRED

BUSTERS

At first it sounded like bliss – no commute, no dressing up and fabulous flexibility... But as the pandemic lingers longer, fatigue and burnout have become major issues

There are so many distractions around and by end of the day we’re drained. We’ve been forced to often rely solely on technology to keep in touch, and it’s taking a huge toll on us.

We can all live with a few weeks of major change but when it hangs around indefinitely, that’s when normal stress morphs into burnout.

ARE YOU BURNT OUT? These are some of the big red flags:  Trouble getting started with work tasks. You drag yourself to the home-office area.

 Feeling exhausted all the time, snapping at people for little things, and having trouble concentrating.  Headaches, digestive hassles or other physical issues.

Your burnout has a ripple effect, making it a burden on those around you too. Nourish and support yourself first, then spread the love.

These easy coping mechanisms can help: Burnout buster #1 Get some help If you have the funds, keep up the grocery

116 | Fresh Living – Winter 2021

deliveries, enlist more baby-sitting help, hire a dog walker or a gardener – whatever will lighten the load. It also helps others to earn some money, so you’re doing good too. Just because you’re home 24/7 doesn’t mean you have to do it all, alone, all the time.

Burnout buster #2 Revive your pre-Covid work routine If you used to spend 45 minutes commuting, do the same things you did then – listen to the radio or a podcast, pick up a latte... At the end

of the day, unwind as normal, put away your laptop and switch your phone to silent so you know you’re finished.

This helps to uphold the boundaries between work and personal time.

Burnout buster #3 Pick up the phone We’re experiencing a new phenomenon of technology fatigue as it takes over every facet of our lives. Cut down on the Zoom calls, Google Meets, you name it, and be more personal. If it’s just to touch sides with one person, pick up the phone – it’s quicker, more efficient and, like ET, you can reach out!

Burnout buster #4 Take time off Did you put your holiday plans on the back burner in 2020? We’re still not back to normal but you can look forward to a good, proper break.

Have a weekend away or a midweek break, or even one day a week when you disconnect from work and just enjoy being alive again!

Burnout buster #5 Spoil yourself You need to care for yourself a lot more now

to regain that zest for life that has seeped away. Set aside an hour a day for me-time. Do yoga, watch a soapie, have a bubble bath, take the dog for a walk or the kids for a sunset picnic. Have just one soothing spoil a day and you’ll feel totally regenerated.

Burnout buster #6 Reduce multi-tasking Even if you think you’re superwoman and can feed the baby while writing emails and joining a conference call, you’re simply upping the ante for a burnout breakdown. Constant shifting between competing demands wears you out, so it’s best to concentrate 100% on one activity.

Burnout buster #7 Try the 90/20 rule This is a work strategy to help you get through the day. Focus exclusively on the job at hand for 90 minutes, then take a 20-minute leave-mealone (no social media) break. Do the laundry, water the veggie patch, whatever it takes! Give your brain a rest, then resume your work tasks all ready to roll.

When burnout is severe or chronic, it may lead to depression, a spiritual crisis and/or anger management issues or even suicidal tendencies. If it reaches that peak, seek professional help or counselling immediately.

• Information on Covid-19 and our way of living with it is constantly changing. For the latest statistics and updates, check out sacoronavirus.co.za.

pnpfreshliving.com

ILLUSTRATION: TOBY NEWSOME TEXT: PEPE SOFIANOS

OUT WORK-FROM-HOME BURN

PROMOTION

SWEET ON THIS

BATCH! No one can resist the deliciously rich crème filling and satisfying crunch of biting into an Oreo cookie. Frankly, why would anyone want to? So twist, lick and dunk away!

PHOTO: TOBY MURPHY STYLING: GAIL DAMON FOOD ASSISTANT: KRISTEN SCHEEPERS

For years, people in more than 100 countries have been making precious memories with an Oreo in hand. But no matter where you are in the world, it still remains milk’s favourite cookie... every time.

G00D IDEA Swap out Original Oreo cookies with milk chocolate for Golden Oreo cookies with Cadbury Dream white chocolate.

FUDGY OREO CHOCOLATE BROWNIES The most decadent, delicious chocolate brownies loaded with Oreos.

Whisk together 1 cup (250g) melted butter and 1 cup (200g) each white and brown sugar.

Whisk in 4 large eggs gradually until combined and add 1 tsp (5ml) vanilla essence.

Combine 1 cup (150g) cake flour and 1 cup (125g) cocoa powder and fold into butter-egg mixture until well combined. Chop 2 slabs (80g each) Cadbury milk chocolate and crush 1½ packets (or 21) Oreo cookies and fold into mixture. Spoon batter into an 18cm square greased and lined baking tin. Top with extra whole Oreo cookies. Bake at 170°C for 20-25 minutes.

Allow to cool before cutting into squares.

Serve, or keep in an airtight container.

MAKES 16 SQUARES

We’re now online!

To keep up with your busy schedules, the Fresh Living team brings you tried-and-tested recipe inspiration when you need it most. Whether it’s on socials, the all-new FL site or our tailor-made mailer, get all the trusted recipes you know and love ... just a click away!

1

Check out the website!

No matter what the occasion, we’ve got it all! Find budget-friendly meals to feed a crowd, under-30-minute dishes when you’re short on time, or showstopping recipes for special occasions. Visit pnpfreshliving.com to get cooking!

2

Find us on socials

3

Sign up to our mailer

Become a pro with our step-by-step videos, take part in our polls and share your foodie creations with us – just tag #FLGrams and you could be featured online or in the mag.

Follow, like and share…  Instagram: @freshliving_pnp  Twitter: @Fresh_Living  Facebook: Fresh Living Magazine

PSSST…

Need inspiration right now?

No problem! Get the latest scoop on foodie trends, plus easyto-make recipes to match. Sign up to our monthly mailer at pnp.co.za/ newsletters, and have all this and more delivered straight to your inbox.

Download the Fresh Living digi mag for free so you’re never without a copy. Scan here to get inspired

BROTH

1kg Eskort Mini Frikkadels, Traditional 2 Bags baby spinach 1 Tablespoon fresh ginger finely chopped 2 Tablespoons chives chopped ½ Cup spring onions chopped

Heat a frying pan over moderate heat, add the olive oil, carrots, onion and garlic to the pan and fry for 5 min.

Add the beef stock, ginger, soy sauce and the bay leaf and let simmer for 20 minutes.

Pan fry frikkadels with some olive oil until cooked and remove from heat.

2 Tablespoons soy sauce 1 Tablespoon paprika 4 Cubes beef stock dissolved in 4 cups water 2 Tablespoons olive oil

Add spinach and frikkadels to the hot broth and stir the spinach through.

4

1 Onion cut into ¼’s 2 Carrots roughly chopped into 3cm pieces 1 Garlic clove sliced 1 Bay leaf Olive oil for cooking 1 Cup of Jalapeño achaar

@EskortFood

Garnish the broth with the chives and spring onion and serve.

@EskortFood

www.eskort.com

now available in the frozen aisle

AT A GLANCE { RECIPE INDEX } = Vegetarian

= Diabetes friendly

STARTERS, SALADS, SOUPS AND SIDES 19 Hasselback root veg on ricotta 21 Not-your-average avo toast 29 Butternut soup with coconut and chilli 29 Beef and bean slowcooker soup 31 Vietnamese pho 43 Chilli & thyme potato soup 44 Wintery cabbage hash 48 Smoky lentil and barley soup with crispy chickpeas and feta 64 Coconut beans (maharage yanazi) 72 Deep-fried maize balls 72 Warm three-bean salad 76 Steamed chilli and spring onion cornbread 104 Sweet & spicy pork spring rolls 104 Quick naan bread 105 Pork and apple empanadas with apricot-mustard sauce

MAINS 26 Curry chicken traybake 26 Butter chicken 30 Tonkatsu chicken meatballs 32 Lentil & cauli sheet tart 32 Pulled beef brisket pie 34 Tomato & chilli oxtail with butter beans 41 Curried dhal 41 Haddock fish pie 42 No-fuss baked pasta with roasted peppers and tomato 44 Midweek grilled steak & cheese sandwich with tomato smoor 57 Senegalese thieb (chicken, prawns and tomato) 58 Moroho wa thanga (pumpkin leaf) 69 Piri-piri mussels 71 Shakshuka 71 Spiced bolognese ragu 76 Vegetable and chickpea peanut curry 103 Pulled chicken slider traybake with Asian slaw & quick pickled apple 104 Roast veg korma traybake

120 | Fresh Living – Winter 2021

BAKING, SWEET TREATS AND DESSERTS 22 Baked honey and strawberry cheesecake with nut crust 61 Basbousa (semolina cake) 92 The basic sandwich loaf 94 Classic sourdough 95 Gluten-free loaf

106 Banana bread traybake with cheat’s caramel sauce 112 Rocky road chocolate fudge OTHER 20 Avo hummus 50 Butterbeer latte

50 S’mores mocha 50 Whipped coconut latte 68 Harissa paste/rose harissa 71 Xawaash spice mix 95 Sourdough starter 100 Vegetable chips 100 Lemony broccoli and cauliflower pesto 101 Banana peel bacon

{ COMPETITION & RECIPE INFO } COMPETITION AND GIVEAWAY ENTRY DETAILS To enter one of our competitions or giveaways, SMS the keyword and answer, if applicable, followed by your name and address to 45907 (SMSes cost R1.50).

Unless otherwise specified, the closing date for competitions and giveaways is 16 August 2021.

COMPETITION RULES 1. The promoter of this competition is Fresh Living.

2. This promotional competition is open to residents of the Republic of South Africa who are in possession of a valid South African identity document, except for any family/ relative, business/professional associate or personal associate of the promoter or its associated companies, advertising and promotional agencies, or a supplier of goods or services in connection with this promotional competition, as well as persons under the age of 18 years (except for children’s giveaways).

3. There will be one random draw, with the winner(s) to be chosen within seven working days of the competition’s end date.

4. By entering the competition, each winner agrees to supply all necessary documents to support the competition rules (including, but not limited to, a valid ID document and address for delivery of the prize) and agrees that if these cannot be produced, the promoter shall have the right to withhold the prize.

5. The promoter will endeavour to contact each prize winner three consecutive times using the contact number supplied. Should the winner not respond within three days of the first attempt at contact the prize will be forfeited and another winner will be selected in accordance with the rules.

6. Winners’ details will be forwarded to the suppliers of the prize. By entering our competition, you give Fresh Living and the sponsor permission to contact you via email, SMS or phone.

7. If you have won a Fresh Living competition in the last 30 days, you may not enter.

8. The promoter reserves the right to change the rules of the competition should the need arise. The promoter can change the rules of the competition throughout the duration of the competition.

9. The judges’ decision is final and no correspondence will be entered into.

10. Participation in the competition constitutes acceptance of the rules.

11. Responsibility is not accepted for entries lost, damaged or delayed as a result of any network or computer hardware or software failure of any kind. Proof of sending will not be accepted as proof of receipt.

12. The competition promoter and its affiliates are not responsible for any problems or technical malfunction of any telephone network, computer system, server or provider which may have hindered entry into this competition.

RECIPES

* The nutritional analyses that appear on some of the recipes don’t include serving suggestions or salt and pepper, which you can add to taste. * All recipes are tested in a conventional oven. If you are using a fan oven consult the manual, but it is generally recommended that you reduce the temperature by 10-20˚C. * Recipes containing raw egg are not suitable for pregnant women, very young children, elderly people or those with weak immune systems. * For additional recipes, health and nutritional advice, as well as updates on in-store offers and competitions, visit pnp.co.za. You’ll also be able to use our store search and shop online.

PRODUCTS AND INGREDIENTS Availability of certain Pick n Pay products and recipe ingredients may vary from one region to the next, depending on seasonality and supply chains.

PHOTOSHOOTS Props used in photoshoots may not be available in Pick n Pay stores and are for styling purposes only or the stylist’s own.

Available in Hyper stores from July 2021.

SCOTCH-BRITE™ G L A S S C O O K T O P PA D SCRATCH AND CHEMICAL FREE.

WORKS WITH JUST WATER.

Remove burnt on messes from cooktops!

Featuring 3M’s micro-texture scrubbing surface technology, it’s specifically designed to clean glass cooktops without using chemicals, leaving no scratches behind. It also has an easy grip shape and rinses clean easily after use.

H OW TO U S E G L A SS CO O K TO P PA D

Sprinkle

with small amount of water

Scrub

to remove burnt-on mess

Wipe

with a clean cloth or paper towel

TRY OTHER PRODUCTS

Specifically designed for cleaning glass, ceramic or conduction cooktops

LLUSTRATION: PATRICK LATIMER TEXT: MELISSA NDLOVU

SPOTLIGHT

122 | Fresh Living – Winter 2021

E M

I’M

W E N

Y TR

LIGHT. & LIVELY.

CHENIN BLANC LIGHT AND SHIRAZ LIGHT, a new range of wines that are full of flavour & light in alcohol.

DRINK RESPONSIBLY. NOT FOR PERSONS UNDER THE AGE OF 18.

ON

L A S

E

W O N

WINTER WARMERS Cosy comfort for cooler days LEARN MORE >