Fresh Living March 2020

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MARCH 2020 ISSUE 137

freshliving

Meringue, ice lollies + pancakes

SOUTH AFRICA’S BEST-LOVED FOOD MAG

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Issue 137 | March 2020 SOUTH AFRICA’S BEST-LOVED FOOD MAGAZINE

 Make frozen fabulous  Plan-ahead meals  Savvy bulk buys

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TURN TO PAGE…

64 The art of less FROM PNP’S FRESH TEAM GREENGROCER’S PROMISE We guarantee greatquality 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.

PHOTO OF JUSTINE: DEWALD DANIELS

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. DIETITIAN’S PROMISE All products bearing the Livewell logo are designed to help you make healthy choices in alignment with your eating plan. Visit pnp.co.za/livewell

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While obviously it would be wonderful for the economy to bounce back and for us all to have more money in our lives, the upside of having to do more with less is that so many of us are recycling, upcycling, reusing and making greater attempts to save the planet. In this issue, the Fresh Living team and I thought perhaps we could encourage you to make more of what you’ve already got, waste less and create and save more. So this issue is dedicated to just that: making more with less. Turn straight to page 26 for a feast of frugal recipes, as well as our brilliant and equally budgetconscious food team’s best cost-cutting and waste-reducing tips, from how to plan your shop and bulk buying to batch cooking. Of course, any cook worth their salt makes use of a freezer to store leftover or batch cooking – find our clever freezer-friendly weeknight meals on page 36. The trusty chicken bulk pack gets the FL treatment on page 76, and then, you’ll surely be in the mood for something sweet, so head to page 80 for a meringue masterclass. And finally, after the fab feedback on our October meal prep feature, on page 10 we decided to bring you another, time- and sanity-saving set of recipes to prep on Sunday so you can pull winning meals together in moments during your busy week. Happy saving!

JUSTINE DRAKE EDITOR, FRESH LIVING

FOLLOW ME ON Twitter @justine_drake Instagram @justinedrakecooks Facebook @JustineDrakeSA Fresh Living – March 2020 | 5

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contents

REGULARS

8 Feedback Write to us and win! 17 Hot picks Foodie news and more 24 Bottoms up New varietals to sip and savour 45 Soundbite How to earn extra cash online 48 Wellbeing A few healthy habits that could perk you up 50 Health snippets A roundup of wellness news and advice 53 Slice of life Top secrets to having a successful side hustle

56 Light relief Darrel BristowBovey has a tricky relationship with the rand 57 Beauty spot Luscious beauty finds with the feel-good factor 58 Fashion Warm up to autumn with these hot looks 63 Home affairs 10 ways to update your space on a budget

70 Think positive A roundup of good news and inspiration 71 Pet’s corner Goodies, advice and info 86 The knowledge Blockchain in a nutshell 88 Recipe index This issue’s fantastic dishes 90 One last thing The health perks of beetroot

FEATURES 26 Clever cook The ultimate guide to being a penny-saving cook

36 Freezer fresh Nutritious freezer staples that don’t skimp on flavour 72 Book extract Restaurateur Portia Mbau’s all-new book The Africa Cookbook

RECIPE REGULARS 10 Everyday heroes A week’s worth of meal-prep ideas 76 On a shoestring Pocket-friendly ways with frozen chicken 80 Fresh Living kitchen Meringue masterclass

COMPETITION 23 Win! Kenwood mixers worth R46 990

COVER IMAGE Photo: Toby Murphy Styling: Liezl Vermeulen

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FEEDBACK

SAY IT, WRITE IT, share... Your chance to share your thoughts and ideas with other Fresh Living readers Email letters@freshlivingmagazine.co.za

Instagram @freshliving_pnp

Twitter @Fresh_Living

Winning letter

NEW YEAR INSPIRATION

I was feeling uninspired at the thought of preparing a family dinner. After the madness of Christmas and having had a house full of guests and preparing what seemed like hundreds of meals, the thought of preparing yet another seemed like a tedious task. After a quick glance at my empty freezer, I made a hasty trip to PnP and grabbed a pack of chicken thighs and drumsticks. While wondering what I was going to do with them, I spotted the Jan/Feb issue of Fresh Living. Once home I quickly paged through the magazine, looking for anything ‘chicken’ and came across the Zingy Lemon and Ginger Chicken recipe on page 13. I happened to have all the ingredients and quickly set about preparing the meal (which was so easy). It looked so appetizing when plated and got rave reviews from the family. Seconds were had all round. Thanks for inspiring me so early in the New Year – I really needed it! – SHAYNE WILSON

Comment, Tweet, DM or even email us

@noelcooks Don’t sleep on this, especially because its free and rich in content

@dailytouristza First Attempt at @freshliving_pnp Spicy Chickpea, Avo and Tomato Salad. Presentation needs work but the flavours are delicious #cooking #sundaylunch #salad #freshliving #vegan #capetown#southafrica

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Due to a tough economy we’ve all embraced doing more with less. We asked FL staffers to share some of the healthy habits they’ve adopted in order to make their rands go further. They said…

LIVING THE HEALTHY WAY

HARD TO GIVE UP

After reading just three issues of Fresh Living, my life away from home got a whole lot better. I’m always on the road and grew tired of fast food and spending lots of money at restaurants. Thanks to you, I can finally cook my own affordable, healthy meals and spend less than R300 a week on breakfast, lunch and dinner. Another bonus is that my kids are addicted to the magazine too; you’ve created little chefs in my kitchen. Thank you so much.

I was clearing out my closets when I came across a pile of old Fresh Living magazines. I was about to dispose of them when the May 2017 issue caught my eye, especially since I had been thinking of making my own burgers that very day. Not only did it contain interesting ideas for burgers, but the other recipes were still fresh and exciting, and the articles still relevant, almost three years later! So to make space, I discarded some shoes and bags instead. Thanks for such a timeless magazine.

– CHRISTINE SUMBI

– PRIYA PILLAY

❞

Meatless meal prepping has saved me so much money! – Yolandi du Toit

I’ve started cooking a big pot of lentils on a Sunday. It ups the protein in salads, makes a quick veg patty and saves me some moolah. – Jana van Sittert I’m buying groceries every two weeks instead of doing one big shop. That way nothing goes to waste. – Lesego Madisa

❞

ILLUSTRATION: SHUTTERSTOCK

WE LOVE HEARING FROM YOU ONLINE!

WE ASKED, THEY SAID…

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ILLUSTRATION: SHUTTERSTOCK

Q&A with Jill

This issue’s faves according to… Jill Petersen, FL Art Director

WIN

Write to us: the star letter will receive a R500 Pick n Pay voucher! Shayne Wilson, the writer of this month’s Star Letter, gets a PnP gift voucher worth R500. Send your letters to John Brown SA, PostNet Suite #2, Private Bag X11, Mowbray, 7705, Cape Town, or email us at letters@ freshlivingmagazine.co.za. Letters are edited and don’t necessarily represent the opinions of Fresh Living’s editorial team.

Foodie bits that made you swoon… As a proud bulk shopper, the ‘Thrift Shop’ feature is my favourite. The ‘5 ways with a bulk bag of butternut’ is a lifesaver, as I tend to buy a bulk bag only to make one dish and then run out of recipe ideas. I’m definitely trying the ‘Baked Butternut Rösti’ – yum! (Recipe on page 29). Top tips worth a try… Breathe correctly. The ‘Just Breathe’ article on page 48 taught me how to focus on the small things I often neglect, and so with the correct breathing techniques and rethinking my relationships with food and social media, I can now harness a lifetime of health and happiness.

BE INSPIRED Some fabulous Instagrammers to follow!

CONTENT DIRECTOR AND GROUP EDITOR Justine Drake DEPUTY EDITOR Robyn MacLarty PNP GROUP ART DIRECTOR Liezel le Roux FOOD EDITOR Liezl Vermeulen DEPUTY FOOD EDITOR Chad January FOOD COORDINATOR Emma Nkunzana MANAGING EDITOR Kelly Smith ART DIRECTOR Jill Petersen CHIEF COPY EDITOR Melissa Ndlovu TRANSLATOR, KOOK EN KUIER Elmari Potgieter DESIGNER, KOOK EN KUIER Yolandi du Toit DIGITAL EDITOR Jana van Sittert MANAGING DIRECTOR Lani Carstens GENERAL MANAGER Joanne Hope HEAD OF DIGITAL CONTENT Emma Odendaal GROUP ACCOUNT DIRECTOR Natalie Wilson ACCOUNT EXECUTIVE Meaghan Christians PRODUCTION DIRECTOR Nina Hendricks PRODUCTION MANAGER Tessa Smith SENIOR FINANCE MANAGER Charlton Jacobs FOR JOHN BROWN MEDIA GROUP CHIEF EXECUTIVE Andrew Hirsch FOR PICK N PAY Michelle van Schalkwyk-Haley CONTRIBUTORS Mandy Allen, Darrel Bristow-Bovey, Silke Colquhoun, Craig Corker, Dewald Daniels, Mark van Dijk, Adel Ferreira, James Garaghty, Susan Hayden, Patrick Latimer, Michael le Grange, Donna Lewis, Cathy Marston, Portia Mbau, Siphokazi Mdlankomo, Toby Murphy, Toby Newsome, Anke Roux, Sona Sales, Pepe Sofianos REPRODUCTION Virtual Colour DISTRIBUTION RNA EDITORIAL ENQUIRIES Tel: 021 486 7600 Email: info@freshlivingmagazine.co.za PICK N PAY CUSTOMER CARE LINE 0800 11 22 88

Who? Diane Heierli @diane_ heierli Why? Take a food travel journey with this fun-loving photographer and food stylist.

Who? Fresh Living magazine Why? We keep you informed and inspired with easy recipes anyone can master.

Share your delicious Instagrams with us by tagging #FLgrams – you could be featured!

ADVERTISING Advertising Sales Director: Moyra Beeming Tel: 011 507 9123 Cell: 082 375 4446 Email: Moyra.Beeming@johnbrownmedia.com Advertising Sales Manager: Michelle Dunn Tel: 021 486 7628 Cell: 082 371 0515 Email: Michelle.Dunn@johnbrownmedia.com Advertising Sales Manager: Estelle Dietrich Tel: 021 486 7609 Cell: 073 224 4996 Email: Estelle.Dietrich@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

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

Who? Claire Joy Behrendt @clairejoycooks Why? This foodie sparks joy with quirky food tutorials that are perfect for family feasts and fancy dinners alike. pnp.co.za

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Who? Peter “Milk B” Lebese @theegintleman Why? Forget pink drinks… this bartender’s unique flavour combos and passion for making great cocktails will have you salivating.

A division of Novus Holdings

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

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n’t A iNOBODY GOT

TIME FOR THAT! Our October 2019 meal prep feature was a big hit. Anke Roux brings you round two with another great selection of recipes to prep on Sunday so you can eat well all week PHOTOS: MICHAEL LE GRANGE RECIPES AND STYLING: ANKE ROUX STYLIST’S ASSISTANTS: ELAINE WUISTER AND MERRILL BUCKLEY

Roast vegetable biryani. Recipe opposite

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SAVE TIME AND BUY PNP BUTTERNUT AND CAULIFLOWER CHUNKS Share your delicious Instagrams with us by using the hashtag #FLgrams

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E V E R Y D AY H E R O E S

OVEN

Weekend meal prep

Preheat to 180˚C.

ROAST BEEF Place 1.5kg topside beef in a roasting pan and rub with olive oil, salt and milled pepper. Roast for 60 minutes or until cooked to your liking. Cool at room temperature, then cover and chill in the fridge until needed.

CAULIFLOWER AND BUTTERNUT FOR BIRYANI Place florets of 1 cauliflower, 1 diced butternut (skin on) and 2 thinly sliced onions on a lined baking tray. Drizzle oil and scatter 1 tsp (5ml) each cumin, mustard, coriander and nigella seeds (optional) on top. Roast for 25 minutes, tossing occasionally until cooked through. Chill in the fridge.

VEGETABLES FOR LASAGNE Cut 1 packet (3s) robot peppers into chunks. Slice 2 brinjals and

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1 packet (300g) baby marrows. Drizzle with olive oil, season and sprinkle with dried oregano. Scatter over ½ cup (125ml) grated parmesan cheese. Roast for 15 minutes, tossing occasionally, until cooked through. Chill in the fridge.

CARROTS, BEETROOTS AND ONIONS FOR TART AND TOASTED CHEESE Spread 2 packets (300g each) baby carrots (or 1 packet large carrots cut into sticks) on a baking tray. Drizzle with olive oil, season and sprinkle with 1 tsp (5ml) cumin seeds. Roast or 15 minute, tossing occasionally, until cooked through. Cool and refrigerate. Season and wrap 3 beetroots and 2 whole red onions in foil. Roast until tender, about 40 minutes. Cool slightly, peel onions and beetroots, then refrigerate the vegetables.

BEANS AND PEAS FOR SALAD

Blanch and refresh 1 packet (500g) PnP green beans and 2 cups (500ml) PnP frozen peas. Drain and refrigerate until needed.

DUKKAH Toast 1 packet (100g) PnP raw cashew nuts in a dry pan with 2 Tbsp (30ml) sesame seeds, ¼ cup (60ml) sunflower seeds, 1 tsp each (5ml) cumin seeds, chilli flakes, smoked paprika and sea salt flakes until golden and fragrant. CUT THE PREP! Use store-bought dukkah.

TART CASE Roll out 1 packet (400g) PnP puff pastry on a floured surface so that it is slightly thinner, then line a 25cm tart tin. Trim edges and blind bake at 160˚C for 10 minutes. Cool, cover with clingfilm and refrigerate.

WHITE SAUCE Melt 1/3 cup (80ml) butter in a saucepan

and whisk in 1/3 cup (80ml) flour. Gradually add 2 cups (500ml) hot milk and cook until thickened. Add a grating of nutmeg and season. Pour into an airtight container and cover with clingfilm directly on the sauce to prevent a skin forming.

RICE AND LENTILS Par-cook 2 cups (500ml) basmati rice according to packet instructions, drain and cool. Cook ½ packet (500g) brown lentils until just tender. Drain and cool. Chill in the fridge until needed.

MONDAY ROAST VEGETABLE BIRYANI Add any leftover cooked meat to this, if you like.

1 cup (250ml) plain yoghurt 1 packet (70g) curry paste of choice Juice of ½ lemon

Salt and milled pepper Prepared rice and lentils Prepared cauliflower and butternut For serving: 1 packet (250g) mini Italian tomatoes, finely chopped ½ onion, finely diced Handful fresh coriander, chopped 1 Tbsp (15ml) white vinegar 4 boiled eggs SERVES 4 Preheat oven to 180˚C. Line a deep 20cm ovenproof dish with baking paper. Whisk yoghurt, curry paste and lemon juice until smooth. Season. Layer rice, lentils and vegetables in the cake tin in alternating layers. Cover with foil and bake for 40 minutes. Toss together tomatoes, onion and coriander to make a sambal and stir through vinegar. Unmould biryani and top with sambal, boiled eggs and yoghurt dressing.

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E V E R Y D AY H E R O E S

2 cans (400g) whole peeled tomatoes 3 cloves garlic Handful fresh basil + extra for serving Salt and milled pepper Prepared roast vegetables 1 packet (500g) lasagne sheets Prepared white sauce 2 cups (about 250g) grated cheddar or mozzarella Handful vine tomatoes, halved

USE 2 TRAYS OF PNP READY ROAST VEGETABLES INSTEAD

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ROAST VEGETABLE LASAGNE

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SERVES 4 Place tomatoes, garlic and basil in a blender and purée until it’s a smooth sauce. Season well. Pour a little tomato sauce on the base of a deep baking dish and add a layer of pasta sheets, then vegetables. Continue to layer sauce, pasta sheets and vegetables until almost at the top of the dish. Finish with a layer of pasta sheets, then pour the white sauce on top. Scatter cheese and vine tomatoes on top. Bake at 180˚C for 35 minutes or until golden and bubbling. Serve garnished with basil.

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LOW CARB

y fresh, whate v er it Perfectl

ta k es

TRY THIS PNP BEAN SPROUTS

Crunchy bean sprouts are perfect for adding to stir-fries or sprucing up summer salads. Eat them raw or cooked, the fresher the better.

WEDNESDAY ASIAN BEEF SALAD Add rice noodles to bulk up this salad.

Prepared blanched beans and peas

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1 packet (100g) PnP bean sprouts Handful each fresh coriander, mint and basil leaves ½ English cucumber, sliced ½ prepared roast beef, thinly sliced

½ dukkah mixture ¼ cup (60ml) toasted coconut flakes Dressing: ¼ cup (60ml) sweet chilli sauce 2 Tbsp (30ml) red wine vinegar

2 Tbsp (30ml) fish sauce 1 tsp (5ml) sesame oil 1 red chilli, sliced SERVES 4 Toss vegetables, sprouts, herbs and

cucumber on a platter. Arrange beef on top. Whisk dressing ingredients together and drizzle over salad. Combine dukkah and coconut flakes. Scatter over salad just before serving.

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THURSDAY REUBEN’S SARMIE Sign up to our weekly newsletter – it ticks all the boxes Five fast, familyfriendly meals Delivered straight to your inbox Downloadable shopping list Smart Shoppers get 10% off instantly on products listed in the mailer Sign up now at pnp.co.za/newsletters

We’ve given this classic American sandwich the Fresh Living treatment.

2 Tbsp (30ml) red wine vinegar 2 tsp (10ml) Dijon mustard Salt and milled pepper

8 slices PnP light rye bread, sliced and buttered ½ prepared roast beef, thinly sliced Prepared beetroots and red onions, thinly sliced 1 block (200g) mature cheddar, grated Micro herbs, for garnishing

4 white cocktail onions, for garnishing SERVES 4 Whisk the vinegar and mustard and season. Place four slices of bread, butter side down, on a board, then layer beef, beetroot, onion and cheese. Drizzle dressing over.

Cover with remaining slices of bread and toast in a medium-hot pan or sandwich press until and cheese is melted (you may have to use a hot oven for a few minutes to heat through completely). Secure with a wooden skewer and garnish with micro herbs and a cocktail onion.

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E V E R Y D AY H E R O E S

FRIDAY BABY CARROT AND GOAT’S CHEESE TART Serve warm or chilled. 2 Tbsp (30ml) olive oil + extra for dressing 2 onions, chopped

1 cup (250ml) milk 2 logs (100g each) goat’s cheese 4 extra-large eggs Salt and milled pepper Prepared tart case Prepared carrots 1 packet (80g) watercress or rocket Balsamic vinegar

Fresh thyme sprigs ½ dukkah mixture SERVES 4 Preheat oven to 180˚C. Heat 1 Tbsp (15ml) oil in a pan and sauté onion until soft. Blitz milk, cheese,

and eggs in a blender until smooth. Season. Spread onion on the base of the tart case, pour in the cheese mixture and smooth over the base. Arrange carrots on top, drizzle with remaining oil and

bake for about 25 minutes or until set. Toss salad leaves with balsamic and olive oil. Top tart with salad leaves and thyme, and sprinkle with dukkah before serving.

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

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MAKE A CRUSTLESS, LOW-CARB TART INSTEAD

PAIR WITH SPIER SAUVIGNON BLANC, R70

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85002 Ceres_Combismile_198x258_FreshLiving_FA_Paths.pdf

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HOT PICKS THINGS TO BUY, EAT, DRINK AND KNOW. COMPILED BY CHAD JANUARY AND ROBYN MACLARTY

ICE, ICE BABY A refreshing ice lolly on a hot summer’s day is one of life’s sweetest pleasures. PnP has a great range of cold-pressed juices in a variety of flavours. Simply pour them into lolly moulds, garnish with fresh lime slices, mint or edible flowers, and freeze overnight for a crowd-pleasing chilled treat.

TRY THIS PnP COLD PRESSED JUICE (250ML)

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HOT PICKS | THINGS TO BUY, EAT, DRINK AND KNOW

s v s c e rêpes k a c n a P 25 February is Shrove Tuesday – the day before the Christian observance of Lent begins on Ash Wednesday – and pancakes are traditionally served. Many people get confused between pancakes and crêpes (and flapjacks and crumpets!), so here’s a quick guide: Pancakes: Alas, there’s no one definition – as with so many things the USA has one version, and the UK (which we are more aligned to when it comes to pancakes) another. In the USA pancakes are smaller and thicker (thanks to baking powder), and we might refer to these as “flapjacks”. In the UK, however,

TAMPER NOT! Albany has introduced the first tamper-proof bread bag in SA. The top of the bag is sealed with a laser to ensure that the bag remains tightly closed, from the time it leaves the bakery to the moment it arrives in your home. Look for the logo on all the new bags.

a flatter, bigger, unlevened pancake, more like a crêpe, is referred to as a pancake – which we in SA do too. Crêpes: A classic French indulgence, crêpes are very thin pancakes – think of the delicious dessert, crêpes Suzette. Crumpets: As British as High Tea, debate rages around whether the crumpet is in fact the same thing as a flapjack (or USA’s pancake) – however, generally speaking, a crumpet will be thicker and spongier, and it traditionally contains yeast (not baking powder) so it has a distinctly more bread-like flavour.

BOOK CORNER Dit Proe Soos Huis by Herman Lensing is a nostalgic book featuring flavours and aromas from his mother’s kitchen. Our favourites include the biltongbroodjies, kondensmelk poeding and Hertzogkoekies. Proudly South African with an inevitable

“Herman” twist, this makes for a great read and an even better gift!

WIN! Two lucky readers will each win a copy of Dit Proe Soos Huis by Herman Lensing. For competition details and how to enter, turn to page 88. Keyword: Huis

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5 MINUTES WITH SIPHOKAZI MDLANKOMO Pick n Pay food ambassador and MasterChef South Africa finalist

I grew up in a rural area so eating frugally was just a way of life… Breakfast would be sour porridge – maize meal mixed with warm water and left to ferment for a few days, then served with sugar. Delicious! Sometimes the sugar would be added and it would be fermented for even longer to make a drink called amaRhewu.

Lunch would usually be samp and beans, with some vegetables my grandmother would harvest from the garden – sweet potatoes, carrots. Often we’d have the same for supper – or home-made bread and cheese, whatever was around. It was simple but it was good. Meat was a luxury we only enjoyed about once a month.

You actually don’t need a lot of money to eat well. Grow your own vegetables and herbs, keep your pantry stocked with dried beans and lentils, and be sure to bulk up on fruit and vegetables in season. I buy bulk vegetables that are on special, such as butternut, and I chop them up and freeze them raw in zip-seal bags.

That’s the increase in the number of restaurants globally that list collagen on their menu, according to the most recent Tastewise Functional Foods Report. This forms part of a trend towards not only using more natural ingredients on our skin but also thinking about skincare in terms of what we put into our bodies. In fact, the world’s first “nutricosmetic” restaurant, called Erth, opened in South Africa last year in Cape Town, with a menu designed around “ingestible cosmetic ingredients”, including hyaluronic acid, collagen (using fish-based peptides), resveratrol and phyto ceramides, which are “tasteless and can be incorporated into a variety of dishes on the new menu”.

+45%

te not, Was WANT NOT Storage tips to help you keep your food fresher for longer Bread Always store bread in a cool, dry place, well wrapped and not exposed to any air or moisture. Robust vegetables (potatoes, carrots and so forth) Remove these from the plastic bag or film as this causes them to sweat (increasing the

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chances of spoilage), and store them in a cool, dry, dark place. Meat and fish Make sure cooked meat has cooled completely before you refrigerate it, and use within three days. Store raw meat in an airtight container and keep it at the

bottom of the fridge or freezer to avoid any leakage onto other food. Your fridge should always be set below 4˚C – any higher and you risk the chance of food spoiling. For those slightly confused with the settings (1-5) in your fridge, just remember that the higher the

number, the colder the fridge will be.

when oven-roasted with garlic until crispy.

Use it all! Many of us tend to only use certain parts of the vegetable and discard the rest. Broccoli stems or strawberry tops can be used to make delicious pesto. Carrot and potato peels are lovely as a healthy snack

Know your space Store food products that are closer to their expiration date nearer to the front of the fridge or freezer so that they are in full view and will be used first. Make FIFO (first in, first out) your rule of thumb at all times.

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HOT PICKS | THINGS TO BUY, EAT, DRINK AND KNOW

INGREDIENT MEAL These prawn flatbreads are a quick and easy midweek dinner (with the emphasis on quick and easy)

PRAWN FLATBREADS Heat 2 Tbsp (30ml) olive oil in a large pan and fry 1 box (700g) deveined, shelled and cleaned prawns for 3-4 minutes or until golden. Season well. Toast 4 PnP garlic naans in a dry, hot pan until golden and heated through. Rub 2 PnP organic sweet corn with a glug of oil, season and fry in a hot griddle pan for about 4-5 minutes or until charred and cooked through. Cool and slice corn off the cobs. Smash 2 PnP avocados with a fork to create a chunky guacamole and season generously. Top garlic naans with smashed avocado, prawns, corn and 1 sliced PnP red onion. Garnish with lime wedges and chopped fresh herbs (optional). SERVES 4

PLEASE NOTE We did not count pantry items such as seasoning, herbs and oil in our 5-ingredient list

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THINGS TO BUY, EAT, DRINK AND KNOW | HOT PICKS

ILLUSTRATION: TOBY NEWSOME

How to be a smarter shopp er

This issue is all about ways to save. If you’re not taking advantage of Pick n Pay’s Smart Shopper loyalty programme, you’re missing out! You earn bonus points on selected

items each month, as well as 3x points on the entire category (relevant products) when you join the Pick n Pay Baby Club, Pet Club or Wine Club. Use points at the till, or switch them

for additional value with one of the Smart Shopper rewards partners (Ster-Kinekor, Intercape, Kauai, Steers, Spur, Wimpy and more). Plus, earn and/or spend points every time you fill up at BP service stations nationwide. Sign up for the new Smart Shopper Household Account: all cards in your household can be linked together so you earn points faster. Download the Pick n Pay app to find out about your personalised discounts and points balance or switch points to partner vouchers, apply for a My Store account, use a digital version of the card for cardless swiping at the

till and many other great benefits. Look for “Smart Price” signs in Pick n Pay stores, which indicate even bigger exclusive discounts for Smart Shoppers. Check your email, the in-store kiosk or the app for your eight vouchers every two weeks that are personalised based on things you love to buy. TymeBank customers who swipe and pay with their TymeBank card earn 2x Smart Shopper points on all purchases in Pick n Pay stores, plus they earn points outside of Pick n Pay too. Visit pnp.co.za/ smart-shopper/ partners for all the details!

KAUAI HITS PNP SHELVES! Have you noticed the delicious new Kauai Livewell products in Pick n Pay stores? Look for the delicious side dishes and prepared meals in the freezer section. PLUS Kauai is a Smart Shopper partner, which means you get great deals. Visit pnp.co.za/ smart-shopper for more information.

DIARY KIRSTENBOSCH SUMMER SUNSET CONCERTS Every Sunday until 5 April Prince Kaybee, Sho Madjozi and soprano Pumeza Matshikiza are some of the artists featured during March at Kirstenbosch National Botanical Garden in Cape Town. webtickets.co.za MUDDY PRINCESS 8 March In Johannesburg this female-only 5km

obstacle mud run for women of all sizes, ages and fitness levels won’t focus on fastest times or competition but rather fun, so “be prepared to run, walk, crawl, climb, slide, balance and laugh your way along the course for an amazing ‘girls’ dirty day out!’” webtickets.co.za THE CAPE TOWN CYCLE TOUR 8 March The 42nd running of the biggest

timed bicycle race in the world is a celebration of all things cycling. You have to experience the vibe in person… if you’re not participating, get there early to find a spot along the roadside to cheer on the cyclists. capetowncycletour.com HOLI FESTIVAL 9 March This popular Hindu “festival of colour” celebrates spring (though we’re heading into autumn here in

SA). According to holifestival.org, “it generates warmth in relationships and even enemies turn friends in the spirit of Holi” – that’s worth celebrating no matter what your religion is. HOLLARD DAREDEVIL RUN 13 March This urban run helps to raise awareness around cancers that affect men and funds screening programmes in disadvantaged

communities. The event comes with a unique entry requirement: a purple Daredevil Speedo (and nothing else). If you’re brave, join the thousands of men in Johannesburg who intend to “run cancer out of town”. webtickets. co.za

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HOT PICKS | THINGS TO BUY, EAT, DRINK AND KNOW

ood Good fSTUDIO

SALT AND PEPPER SQUID WITH HARISSA MAYO The perfect summer’s day lunch! Combine ½ clove finely chopped garlic, ¼ cup (60ml) mayonnaise, 2 Tbsp (30ml) harissa paste and juice (30ml) of

½ lemon. Season. Blitz together a handful of fresh oregano, 1 Tbsp (15ml) fennel seeds, salt and pepper to a fine powder. Combine with 1 cup (150g) flour and set aside. Wash and dry 500g fresh squid tubes and tentacles, then slice tubes open.

Cut a criss-cross pattern with a sharp knife on each open tube. Dip squid in flour mixture and coat evenly. Deepfry in batches in hot oil for 2-3 minutes and drain on kitchen paper. Serve with fresh herbs, lemon or lime wedges and harissa mayo. SERVES 4

This delicious recipe by PnP’s Good Food Studio in Johannesburg is perfect for any occasion! For more information and to find out what courses and events are running, visit pnp.co.za/goodfoodstudio for bookings and schedules.

MASTER THE ART OF ROAST VEG

ONE “CUT” FITS ALL Whether you’re using a variety of vegetables or only one, make sure that everything is cut to roughly the same size. This ensures that they will all cook and brown evenly.

BREATHING SPACE Spread vegetables out in a single layer. Overcrowding your baking tray causes them to “stew” instead of roast, which affects both flavour and texture.

HOLD THE OIL ENTIRELY Toss vegetables in a little stock or lemon juice and season with fresh or dried herbs as opposed to drizzling them with oil.

TIMING IS EVERYTHING Firm, robust vegetables, such as potatoes, need longer cooking time, while tender ones, like mangetout or asparagus, only need a few minutes so add them towards the end.

STIR IT UP To prevent vegetables at the bottom of the pan becoming the only ones that get browned, give everything a stir halfway through the cooking process.

GIVEAWAY We’re giving away three Oryx Desert Salt hampers worth more than R1 000 each. Oryx Desert Salt is harvested sustainably from a remote area of the Kalahari Desert. For competition details and how to enter, turn to page 88. Keyword: Oryx

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PHOTOS: DONNA LEWIS STYLIST’S ASSISTANTS: KRISTEN SCHEEPERS & LUKE BERGMAN ILLUSTRATIONS: TOBY NEWSOME

Perfectly roasted vegetables needn’t be soggy, pale or drenched in oil. Here are useful steps to avoid it:

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Win!

COMPETITION

10 lucky Fresh Living readers will each win a Kenwood Prospero Mixer worth R4 699 courtesy of Robertsons

Robertsons has been the home of baking for decades. First established in 1924, their comprehensive range of baking powders, food colourings and wide range of essences have ensured every South African kitchen is well-equipped to turn simple bakes into world-class delights. To make your culinary journey even easier, Robertsons is giving away 10 Kenwood Prospero stand mixers. Mix, whisk and knead your way to flavourful food with the bowl tools, including the K-beater, whisk and dough tool.

PHOTOS: DONNA LEWIS RECIPE & STYLING: CHAD JANUARY

HOW TO ENTER

Answer the question: When was Robertons established? See page 88 for competition details and how to enter. Keyword: Robertsons Closing date: 8 April 2020

VANILLA & MASCARPONE DUTCH PANCAKES Preheat oven to 200ºC. Place 2 Tbsp (30ml) butter in a large cast-iron pan and place in oven. Combine 3 eggs, 1 tsp (5ml) Robertsons Vanilla Essence, 2 Tbsp (30ml) honey, 1 cup (250ml) milk, ¾ cup (180ml) cake flour in a bowl until smooth. Remove pan from oven and pour in ¼ of the batter. Bake for about 12-15 minutes or until puffed up and golden. Repeat with remaining batter. Serve with dollops of mascarpone, fresh blueberries, grated lime peel and drizzle with honey. SERVES 4

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GET BAKING Make Robertsons Vanilla Essence a pantry staple

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HOT PICKS | BOTTOMS UP

Pinot Noir: Try Bosman Grenache Noir, R90. Grenache copes well with warmer climates, giving yummy, ripe red-fruit flavours and a sappy finish.

Shiraz: Try Millstream Cinsault/ Ruby Cabernet, R40. This is a fabulously juicy blend that bursts with red and black fruit with a hint of soft spice.

0% ALCOHOL

Sparkling wine: Try Martini Dolce 0.0%, R100. Celebrate with a clear head with fresh, crisp, fruity notes and peach and grape overtones.

Glass Act

Find these wines and much more at pnp.co.za

1.Why are you so passionate about wine? I love how wine brings people together, how it works with food and how it creates a sense of occasion. There’s a story behind wine and the people who make it – it’s so much more than just a glass of a nice vintage.

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FOR FREE

o u r S m art S h o

DATES TO DIARISE •17 March is St Patrick’s Day: Saint Patrick is the patron saint of Ireland, the country believed to have brought whiskey to the world). Why not celebrate with a wee dram?

Visit youtube.com/PicknPayTube to enjoy Pick n Pay’s series of witty wine tutorials hosted by the irresistible Sibongile Mafu.

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Join our

Pick n Pay Wine Club

r to 36 775

Chardonnay: Try Bosman Pinot Grigio, R85. We love this Italian grape, and especially this wine, for its crisp, apple and lemon flavours backed up with zesty acidity.

• March - April: Don’t miss the Pick n Pay Wine Festival – visit your nearest Pick n Pay liquor store for unbeatable specials, savings and in-store promotions!

Visit cathymarston.co.za for more on Cathy and her world-class wine courses.

PHOTOS: SKUWORKS, TOBY NEWSOME & SUPPLIED PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE *AVAILABLE AT SELECTED PNP STORES

Sauvignon Blanc: Try Alvi’s Drift Viognier, R65. One of SA’s best-kept secrets, wine made from the viognier grape is becoming more popular. This one is a bold and fruity treat.

m be

Q&A

We caught up with PnP Wine Club ambassador Dan Nicholl, the palate behind popular online show Dan Really Likes Wine.

IF YOU LIKE…

If you’re stuck buying the same wines or grape varieties, why not try something new? Wine maestro Cathy Marston has some recommendations of less familiar grapes

SHAKE IT UP!

2.What’s your advice to newbie winedrinkers? There are only two types of wine in the world: wine you like and wine you don’t. But the more you drink, explore and learn about wine, the more you’ll enjoy and discover. 3.What SA wine are you enjoying most at the moment? As a grape, chenin blanc. But for a single wine, I can’t get enough of the Springfield Albariño*, R140. Clean, steely, perfect for summer.

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PROMOTION

THE LOVE

Sadia Southern Fried Chicken Strips are perfect for a Friday night feast or an anytime family treat

CHICKEN AND CITRUS SALAD WITH WHIPPED FETA Preheat oven to 180°C. Roast ½ packet (500g) Sadia Southern Fried Chicken Strips for about 20-25 minutes or until golden. Arrange 1 packet (200g) baby spinach, chicken, 1 sliced grapefruit and orange, 4-5 sliced radishes and 1 sliced red onion in a large serving bowl. Blitz 1 disc (60g) feta, 2 Tbsp (30ml) cream cheese and juice (30ml) of ½ lemon and season. Serve salad with whipped feta. SERVES 4

PHOTOS: JUSTIN THOMPSON RECIPE & STYLING: CHAD JANUARY

CRUNCHY CHICKEN TACOS Preheat oven to 180°C. Roast ½ packet (500g) Sadia Southern Fried Chicken Strips for 20-25 minutes or until golden. Fill 4 multi-seeded tortillas with chicken, ¼ (about 200g) shredded red cabbage, and ½ (about 230g) cubed pineapple. Season and serve with fresh coriander and lime wedges. SERVES 4

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EXCLUSIVE TO PICK N PAY! Also try Sadia Crumbed Crispy Chicken Cuts and Roasted Chicken Wings

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THRIFT SHOP

We all wish we had more time and money but at Fresh Living, we know you don’t have to trade it in for good food. Food editor Liezl Vermeulen shares her secrets to becoming a cash-clever cook PHOTOS: MICHAEL LE GRANGE RECIPES & STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANT: GAIL DAMON

BE A BATCH COOK It might seem like a lot of effort to prep and plan your meals over the weekend, but the pay off in the week is so big, it just makes sense! Our favourite is making batch dishes – cooking one large pot of sauce, meat or veggie ragù, and turning it into different creations that take minutes to make.

moussaka, chilli con carne, cottage pie or gourmet mince on toast. Boil two whole chickens, shredding chicken and reserving cooking liquid. Create a chicken ramen or soup dish, chicken pies, chicken mayo sarmies and pilafs.

BIG IDEAS

COOK ONCE, EAT TWICE

Turn a large pot of bolognaise sauce into meals like spaghetti bolognaise,

While you’re roasting one thing, roast a second too – you’ll be

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saving time and electricity (that’s always a win). For example, roast 2 chickens – one for Sunday lunch and one for shredding into Monday’s chicken pie. Turn dinner into lunchboxes – cook extra and jazz it up for lunch the next day.

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CLEVER COOK

SHOP WITH A GOAL Go in with a plan Plan meals for the week ahead (or even a month) before you go shopping, to make sure you buy only what you need. Do a stock take of what’s at home, so you can plan meals around what you already have and avoid doubling up unnecessarily. Compare prices Don’t just reach for the brand you are familiar with – compare prices. Look out for PnP’s No Name products, as these

FREEZABLE CURRY SAUCE Making a big batch of cook-in sauce means a quick weeknight dinner solution in minutes. Heat 2 Tbsp (30ml) olive oil in a pot and sauté 3 chopped onions for 8 minutes or until golden. Add 8 chopped garlic cloves and 2 tsp (10ml) grated ginger, and cook for a minute. (You can add chopped chilli, if you like.) Add 3 Tbsp (45ml) mild curry powder, 1 Tbsp (15ml) each ground cumin, coriander and turmeric, 2 bruised lemon

are cheaper for the same quality as many branded products. Buy whole fruit and veg and peel or chop them yourself – this is cheaper than prepared produce. Buy dried instead of canned Grains and legumes in particular are cheaper dried and probably have less sodium. Crunch the numbers as you shop. Use a calculator (there should be one on your

smartphone) to tally prices as you place items in your basket – don’t get a surprise at the till. Round the numbers up instead of down (from R7.80 to R8) so you don’t end up thinking you spent less than you did. Become a Smart Shopper… Take advantage of personalised discounts and more – see page 21 for details. Never shop hungry – research has shown

grass sticks (optional) and 2 sprigs fresh curry leaves (optional), and cook until fragrant, adding a splash of water if it starts to catch. Stir in 1 packet (50g) tomato paste and cook until sticky. Tip in 2 grated salad tomatoes, 3 cans (400g each) coconut milk, 1 can (400g each) coconut cream and juice (120ml) of 2 lemons. Simmer on medium heat for 45-60 minutes, stirring regularly. Cool completely, divide into four airtight containers and chill or freeze for later use. MAKES 1.5L

we’re more likely to overspend or make irrational purchases when hungry. Give online food shopping a try It’s convenient, and there’s less temptation to overspend since you’re not surrounded by aisles of products.

TOP TIP Writing items on your list by aisle saves a lot of back and forth

3 WAYS WITH CURRY SAUCE Combine roasted vegetables, spinach and chickpeas in a pot and simmer in sauce for a quick vegan curry. Brown fish in a pan, add curry sauce and green beans and simmer before serving on a bed of rice. Cook chicken strips and parcooked potatoes in sauce and serve with yoghurt and flatbreads on the side.

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CLEVER COOK

BUY IN BULK Buying in bulk can be a brilliant way to save money over time, but only if you follow the golden rule and use every last scrap especially

when it comes to fresh ingredients. In this case, choose only vegetables or fruit that have a longer shelf life and won’t spoil too soon, such

as butternut, beetroot, onions or whatever is on special that week. If you want to buy, say, tomatoes in bulk, which will spoil after a week, cook up a big batch

of tomato sauce, or roast them, and freeze in portions to use as needed. Your freezer is a great storage place for bulk buys. Larger bags or boxes of frozen

veg, chicken or fish are often cheaper and can be kept in the freezer for up to 2-3 months. For cooking ideas with bulk frozen chicken, turn to page 76.

5 WAYS WITH A BULK BAG OF BUTTERNUT Wondering how to use up your brilliant bulk bag of butternut that now seems like an awful lot since you’ve arrived home? Here are a few clever ideas to try:

1 2

Grate butternut into stir-fries, salads or a rösti (recipe opposite). Mash butternut with a knob of butter as an alternative to mashed

potato or cottage pie topping. Roast halved butternuts and fill the cavity with anything from meaty bolognaise to a rocket, barley and feta salad.

Cook in stock or cream and blitz for a delicious sauce (see recipe below) or soup. Butternut loves a lick of coconut milk, spices such as

cumin, fennel and smoked paprika, and a hint of fresh chilli or ginger. Add cubed butternut to stews and curries.

BUTTERNUT CHEESE SAUCE This sauce is perfect for tossing through pasta, topping lasagne or serving as a side sauce with chicken fillets or schnitzels. Boil 500g cubed butternut in 2 cups (500ml) chicken or vegetable stock with the lid on for 12-15 minutes or until soft (steaming works too). Add 1 cup (250ml) milk or cream, 1 tsp (5ml) English mustard powder, seasoning and a pinch nutmeg. Blitz mixture until smooth. Stir through 1-2 cups (125-250g) grated cheddar. MAKES 3½ CUPS

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TRY THIS PNP CHILLI FLAKES

Even if you don’t like spicy food, adding a few chilli flakes while cooking will enhance the flavour of your soup, stew or pasta without adding heat to the dish.

SPLURGE This rösti is all the more decadent topped with sliced avo

BAKED BUTTERNUT RÖSTI Röstis are traditionally fritter-sized, but making a larger one cuts back on cooking and fuss.

Preheat oven to 200°C. Coarsely grate 500g each peeled butternut and potatoes. Toss in a bowl with 1 tsp (5ml) salt. Set aside for

5 minutes. Squeeze excess liquid from mixture using your hands or a dishcloth. Toss with ¼ cup (60ml) melted butter, ½ Tbsp (7ml) Dijon mustard,

1 tsp (5ml) chilli flakes (optional) and milled pepper. Spread mixture thinly into a greased 24cm x 30cm baking dish. Bake for 20-25 minutes or until

golden. Top with 4 poached or fried eggs, grilled corn kernels, chopped fresh chilli (optional) and fresh coriander. SERVES 3-4

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CLEVER COOK

READER TASTE TEST

Loraine Stander, jewellery maker This was an easy recipe, even for a reluctant cook like me. The acidity, however, was a little overpowering and the couscous needs to be loosened with a fork to prevent lumps. Serving it with some plain yoghurt or hummus would be a good idea.

SPLURGE Swap 1 cup of stock for cream or coconut cream and serve with pomegranate rubies

ONE-PAN COOKING

Looking for a way to cut corners when it comes to dinner? The onepan dinner might just become your new best friend. Even better, there’s less washing up, which should be enough to convince anyone that it is the only way to go! The idea is simply this – use one pan, pot

or tray and add all your ingredients to it. The golden rule is to keep cooking times in mind – layer ingredients in the dish according to how long they take to cook: start off with meat first and add tender broccoli or spinach towards the end of the cooking time.

MED-STYLE CHICKEN AND PASTA BAKE Best served straight out of the oven. 2 Tbsp (30ml) olive oil Salt and milled pepper 4 (about 700g) chicken breasts on the bone 1 Tbsp (15ml) garlic and ginger paste 1 Tbsp (15ml) ground cumin and coriander 2 sticks cinnamon 3 cups (750ml) chicken stock

1-2 Tbsp (30ml) smooth apricot jam Juice (60-120ml) of 1-2 lemons ½ packet (250g) risoni or couscous ¼ cup (60ml) raisins ¼ cup (60ml) Turkish apricots, sliced Handful basil SERVES 4 Heat oil in an ovenproof dish, season chicken and brown for 5 minutes. Remove and set aside.

Add garlic and ginger paste, cumin, coriander and cinnamon. Fry for a minute and remove from heat. Combine stock, jam and some lemon juice. Return chicken to pan and scatter with risoni or couscous. Add stock mixture. Bake at 190°C for 15 minutes. Add dried fruit and bake for another 5 minutes or until cooked through. Serve with basil.

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DON’T HAVE A SLOW COOKER? Don’t worry, all hope is not lost! You can still cook recipes in the oven, at a lower temperature for a longer time. While you're taking the time you may as well increase ingredients and make sure you get two dinners out of it.

CHEAPER CUTS OF MEAT + a little extra love Cheaper cuts of meat are often tastier, though they may be a bit tougher. Cook them low and slow in the oven or slow cooker, or speed things up in a pressure cooker

WHAT MEAT CUTS ARE BEST SUITED FOR A SLOW COOKER? Beef chuck or brisket Shin Short ribs Topside roast Brisket Oxtail Lamb knuckles or neck

MORE WAYS TO TENDERISE MEAT: Meat can be marinated in an acidic liquid (such as lemon juice) to break down the surface layer of tissue and tenderise it. Smaller or thinner cuts of meat can be pounded with a meat mallet. Lastly, cooked meat can be thinly sliced against the grain to make it less tough.

BBQ PULLED BEEF Suitable for slow cooker, pressure cooker or slow cooking in the oven. 2 Tbsp (30ml) olive oil Salt and milled pepper 1.8-2kg beef chuck or brisket 3 Tbsp (45ml) each

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GOOD IDEA We served our pulled meat on buns with cabbage, spicy pineapple salsa and coriander

ground coffee and brown sugar 1 Tbsp (15ml) each smoked paprika and ground cumin 1 tsp (5ml) each chilli flakes, cayenne pepper and cocoa powder ½ cup (125ml) PnP BBQ sauce 2 cups (500ml) beef stock or water 2 cans (400g) cherry

tomatoes (or chopped tomatoes) 2 Tbsp (30ml) Worcestershire sauce 3 sprigs rosemary SERVES 8-10 (as part of a meal) Heat oil in a pot. Season meat and brown well on all sides. Add remaining

ingredients, making sure meat is covered in liquid. Cook meat in a slow cooker for 6-7 hours on medium setting, or cover and roast in the oven at 160˚C for about 3-3½ hours, turning meat over hourly and topping up with stock or water as needed. If you’re using a

pressure cooker, cook for 1½-2 hours, topping up liquid as needed. Slightly cool meat, remove from sauce and shred using two forks. Toss through sauce and serve on buns, in wraps or over pasta, use as a pie filling or simply serve with mashed potato.

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CLEVER COOK

RETHINK DINNER We’ve got nothing against standard dinner options (meat-and-twoveg, soup, stews and pasta), but why not broaden your horizons? Sandwiches make

a quick and easy dinner. Choose wholewheat, crusty bread or toast it and top with sliced roast beef and slaw. Salads aren’t just side dishes. You can

create a hearty salad by adding lentils, beans or chickpeas, or make a salad platter: arrange ingredients separately, so each member of the family can create

their own using their favourite bits. Eggs are not just for breakfast – it’s a balanced protein with lots of nutrients. Think egg curry, crustless

quiche and omelettes – the options are endless! Go meatless for one or two meals a week – it’s good for the environment and your pocket too.

¼ cup (60ml) white balsamic vinegar Pinch brown sugar Fresh parsley

toasted baguette, for serving

Spanish omelette: 3 cups (750ml) sunflower or canola oil + extra for frying 8 (800g-900g) large potatoes, peeled and thinly sliced 10 eggs, whisked Salt and milled pepper Basil leaves and

For salad, grill red peppers over an open flame or in the oven until blackened. Place in a zip-seal bag and set aside for about 10 minutes to ‘sweat’. Remove skins and seeds, then chop and toss with remaining salad ingredients.

Marinate for a few minutes. Half fill a large pan with sunflower oil and heat up. Place potato slices in hot oil at once, allowing them to cook until soft without frying them. Drain oil and cool potato. Add eggs to potato and season. Heat a drizzle of oil in a large non-stick pan (about 5cm deep).

Pour egg mixture into pan and fry for about 10-12 minutes or until half cooked (the top should be a bit wobbly). Slide omelette onto a plate, cooked-side down. Place pan over plate and flip omelette back into pan, raw-side down. Cook for a further 6-10 minutes or until golden. Serve with salad and crusty bread.

GOOD IDEA Make individual portions by frying in a 10-12cm pan or a 'single-egg' pan is easier to flip over

SPANISH OMELETTE WITH RED PEPPER AND TOMATO SALAD Called ‘tortilla de patata’ in Spanish, this filling dish is served all day in tapas bars. Red pepper salad: 2 red peppers 2 punnets (250g each) mixed medley or cherry tomatoes ¼ cup (60ml) olive oil

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SERVES 4

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SAVOURY PARTY SNACKS

With McCainâ&#x20AC;&#x2122;s new range of delicious savoury party snacks, you can treat your loved ones at home while still giving them a restaurant-style experience â&#x20AC;&#x201C; plus they make perfect lunchbox fillers too! McCain is launching a range of frozen savoury party snacks that are quick and easy to prepare, as it can be cooked from frozen. The range consists of Potato Smiles, Potato Cheese Shotz, Chilli Garlic Potato Bites, Aloo Tikki (a traditional Indian smashed potato snack) and Veggie Burger Patties. The range will be available at leading supermarkets near you from March.

Ad McCain.indd 35

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CLEVER COOK

BULK IT UP

GOOD IDEA Toss meat in a little cornflour before frying. This helps thicken sauce a bit and browns meat better

A little meat goes a long way when you add legumes and veg to stretch the dish. Not only do you get more bang for your buck, but you get added nutrients too. Legumes, beans and veggies add fibre, minerals and vitamins to your diet.

BUDGET BEATER

COOK’S NOTE: To avoid a mushy mess, use hardy root vegetables like regular or sweet potatoes, carrots and butternut. Grating veggies works well too, as they absorb all the flavour – plus it’s a great way to get the little ones to eat them without noticing.

PAIR WITH DARLING CELLARS CABERNET SAUVIGNON MERLOT, R48

SAUCY BEEF AND BEAN PIES

1 Tbsp (15ml) olive oil 1 onion, chopped Salt and milled pepper 400g beef goulash 4 cloves garlic, chopped 1 packet (50g) tomato paste 4 sprigs thyme + extra for serving 2 cans (400g each) chopped and peeled tomatoes 2 cups (500ml) beef stock (or water) 1 Tbsp (15ml) Worcestershire sauce Pinch sugar

800g carrots, grated 2 cups (500ml) cubed veggies (like baby marrow, butternut or sweet potato) 1 can (400g) red kidney or cannellini beans 2 packets (400g each) puff pastry

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SERVES 6-8 Heat oil in a pot and sauté onion until soft. Season beef and brown well. Add garlic, tomato paste and thyme, and cook for a minute. Stir in tomatoes, stock,

Worcestershire sauce and sugar. Cover and simmer for about 25 minutes. Add carrots, cubes vegetables and cook for a further 20 minutes. Stir in beans and season if needed.

Divide mixture into individual serving bowls or pour into a large ovenproof dish. Top with pastry and bake for 15-20 minutes or until pastry is golden. Garnish with extra thyme before just serving.

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

Instead of pastry, you can top with basic dumplings.

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Its’s a

FREEZE out Frozen food can be a lifesaver for any cash-conscious cook or those who shop in bulk. Liezl Vermeulen whips up clever, nutrient-packed dishes using freezer staples that don’t skimp on flavour PHOTOS: TOBY MURPHY RECIPES & STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANT: EMMA NKUNZANA

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FREEZER FRESH

MINI BERRY GALETTES Freeze fresh berries before they go soft and use in smoothies or these galettes to avoid wasting.

Freezer heroes: Pastry, berries and ice cream 1 packet (400g) shortcrust pastry 2 cups (500ml) frozen blueberries or strawberries, drained of excess juice 1 egg, whisked Castor sugar, for sprinkling ½ packet (50g) almond flakes Vanilla ice-cream, for serving (optional)

ONLY 5 INGREDIENTS

MAKES 3-4 Preheat oven to 190°C. Roll pastry out on a lightly floured surface to 3mm thick. Using a sharp knife, cut 12-14cm circles out of pastry and place on a lined baking tray. Pile berries in the centre of pastry, leaving a 2-3cm border all around. Fold over edges of pastry to enclose berries (don’t cover completely). Pinch seams to hold pastry in place. Brush sides of galettes with egg, sprinkle with sugar and scatter with almond flakes. Bake for 25-30 minutes or until golden and bubbling. Serve hot, topped with ice cream (if using).

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TRY THIS PnP LIVEWELL FROZEN WHOLE ASSORTED BERRIES (350G)

These flavour bombs are taken from the field to PnP shelves – as frozen berries – within 24 hours.

KEEP YOUR COOL You’re never too young or old to learn a thing or two… here are some top freezer tips to live by  Keeping track: What goes in first must come out first. Place new items under or behind items that are already frozen.  Portion control: If you’re buying in bulk, store smaller portions in zip-seal bags so that you only defrost what is needed.  Label it: When freezing something out of its original packaging, clearly label it with a name and date – no one wants an unidentified object in their freezer!  Cooking to freeze: Preparing freezer meals? Make sure anything you put in the freezer is completely cool and that any excess air is pushed out of freezer bags to avoid spoilage.

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FREEZER FRESH

In our opinion, there are one of two ways to defrost food:

1 2

Add frozen veg straight to a hot liquid – be it sauce, stew or soup, or simply boiling water for blanching. No waiting time, planning ahead or soggy veggies.

Any other frozen food (like chicken) is best defrosted overnight in the fridge or on the kitchen counter – depending on what the temperature is outside. Defrosting in the microwave will likely cause uneven defrosting or even partial cooking.

How long can you store frozen food? Food that is bought frozen will have a ‘use by’ date on it, so check the packaging. If freezing from fresh, raw meat can last 4-6 months while cooked meat will last about 2-3 months. If stored longer than the suggested time, you might start seeing freezer burn – when food gets white frozen streaks on it. This causes product to dry out and affects its texture, making it less appetising.

Forgot to defrost it last night? Defrost food in an airtight, zip-seal bag with all the air pushed out. Don’t use hot water as it’ll cook the food. Instead, use cool to lukewarm water and keep changing it once it goes ice-cold.

PAIR WITH REYNEKE ORGANIC CHENIN BLANC, R80

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Be it breakfast or lunch, this eggy treat is light and refreshing.

Freezer heroes: Pastry, peas, broccoli, beans 8 sheets phyllo pastry Melted butter, for brushing 1 packet (200g) ricotta 1/ cup (80ml) cream ³ or milk Salt and milled pepper 1 cup (250ml) frozen peas 1 cup (250ml) frozen beans ½ cup (125ml) frozen broccoli florets 6 eggs Fresh basil and microherbs, for serving SERVES 3-4 Preheat oven to 180°C. Layer 1 phyllo pastry sheet on a lined baking tray and brush with butter. Repeat with remaining phyllo sheets. Fold up edges of pastry to create a border. Combine ricotta and cream or milk and spread over the base of the tart. Season. Defrost frozen veggies in cold water and pat dry with kitchen paper. Scatter veggies onto ricotta base. Bake for 10 minutes. Break eggs on top of tart and bake for another 8-12 minutes, depending on how prefer them. Serve warm, topped with basil and microherbs.

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

Thaw-t you should know

GREEN PHYLLO TART

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Swirl sundried tomato or basil pesto into cheese for added flavour

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READER TASTE TEST

Michelle Jantjies, teacher The difficulty of this dish was a 3/10 and I consider myself a novice cook. But I would use pasta instead of rice, as I didn’t cook the basmati correctly. The recipe was clear and easy to follow.

DID YOU KNOW? Corn is a good source of fibre and antioxidants that may promote eye health.

CALAMARI JAMBALAYA WITH PEA AND CORN RICE This New Orleans classic uses a mix of seafood and veggies you’re sure to find in your freezer.

Freezer heroes: Peas, corn and calamari 1 packet (400g) frozen calamari rings, defrosted 2 Tbsp (30ml) Cajun spice mix Flour, for dusting 2 Tbsp (30ml) olive oil 1 onion, chopped 1 red pepper, diced 100g frozen smoked sausage or bacon, defrosted and sliced (optional) 3 cloves garlic, crushed 1 packet (50g) tomato paste

Pinch brown sugar 1 Tbsp (15ml) Worcestershire sauce 1 can (400g) chopped and peeled tomatoes 1 cup (250ml) fish or vegetable stock 1½ cups (375ml) brown basmati rice, cooked ½ packet (500g) frozen peas and/or corn Handful fresh parsley, chopped Juice (30ml) of ½ lemon Salt and milled pepper Lemon slices, for serving SERVES 4 Toss calamari in spice and coat in flour, dusting off the excess. Heat half the olive oil and brown calamari for a 2-3 minutes (take care not to overcook).

Set aside. Heat remaining olive oil and sauté onion and red pepper until golden. Add sausage or bacon (if using) and garlic and fry for a minute. Add tomato paste, sugar, Worcestershire sauce, chopped tomatoes and stock. Simmer for 5 minutes. Toss rice and heat veg through mixture. Add parsley and lemon juice, and season. Stir calamari through rice and serve with lemon slices.

CHICKEN AND CORN NACHO BOWLS A summer take on nachos.

Freezer heroes: Chicken and corn

3 Tbsp (45ml) butter ¾ packet (750g) frozen corn 4 tsp (20ml) paprika 1 tsp (5ml) chilli flakes 2-3 jalapeños, sliced Handful fresh parsley, chopped 3 (100g each) frozen chicken breast fillets, defrosted and cut into strips Glug olive oil Salt and milled pepper 1 block (200g) halloumi, sliced 1 packet (120g) corn chips or corn tacos 1 packet (100g) fresh rocket 3 avocados Lime wedges, for serving SERVES 4 Heat butter in a pan and fry corn for about 3 minutes.

Add 1 tsp (5ml) paprika, chilli flakes and jalapeños and fry for another 2 minutes. Set aside and stir through parsley. Drizzle chicken with oil, season and rub with remaining paprika. Heat a griddle pan and grill chicken for 3-5 minutes a side or until cooked through. Chargrill halloumi. Divide corn, chicken, halloumi and corn chips (or tacos) between serving bowls. Top with rocket and avocado. Serve with lime wedges on the side. MAKE IT HEALTHIER Serve nacho bowls with creamy ricotta or yoghurt sauce instead of halloumi.

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FREEZER FRESH CAULIFLOWER MAC ’N CHEESE Cauliflower makes a creamy sauce when blitzed and adds crunch to your topping.

Freezer hero: Cauliflower 2 Tbsp (30ml) butter 2 Tbsp (30ml) olive oil 1 onion, chopped 2 cloves garlic, chopped 3 sprigs each thyme

and rosemary 1 packet (1kg) frozen cauliflower florets 2 cups (500ml) cream 1½ cups (375ml) milk Salt and milled pepper 1 large block (300g) mature or plain cheddar, grated 1 packet (500g) macaroni 1 packet (250g) vine tomatoes 3 slices crusty bread, torn into chunks

SERVES 4-6 Preheat oven to 200°C. Heat butter and oil in a pan and sauté onion until golden. Add garlic, herbs and ½ the cauliflower. Fry for a minute. Add cream and milk. Season well. Simmer for 15 minutes or until liquid is reduced by half. Mash cauliflower to

create a sauce and stir through grated cheese. Bring a pot of salted water to a boil and cook pasta for 4 minutes. Drain. Toss pasta through sauce and spoon into a medium-sized baking dish or pan. Top with remaining cauliflower florets and tomatoes. Scatter bread chunks over dish.

Bake for 20-25 minutes or until golden. MAKE IT HEALTHIER Use fibre-rich wholewheat pasta instead of the regular kind – it will keep you fuller for longer. Plus, swap cream for low-fat milk and cut back on cheese.

TRY THIS PnP FROZEN CAULIFLOWER FLORETS (1KG)

Pair cauliflower with hummus, toasted cumin seeds or a spicy punch like chipotle or paprika.

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GOOD IDEA This cauli sauce works well for chicken pies too – simply add shredded rotisserie chicken and mushrooms, if you like Fresh Living – March 2020 | 41

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FREEZER FRESH

PAIR WITH PO’ BOY CIABATTA SANDWICHES Use any frozen fish portions that you have at hand, from fillets to fishcakes.

Freezer hero: Fish fillets 1/

³ cup (80ml) mayonnaise

³ cup (80ml) lowfat or double-cream yoghurt ¼ packet (5g) fresh dill, chopped Lemon juice, to taste Salt and milled pepper 4-6 hake fillets, baked according to packet instructions 1 large ciabatta, sliced into 4 and halved

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1 head cos lettuce ½ red cabbage, shredded 2 radishes, sliced 6 gherkins, diced SERVES 4 Stir mayonnaise, yoghurt, dill and lemon juice together until well combined. Season.

Toast bread in a dry pan and spread one half with sauce (reserve some for topping). Layer with lettuce, cabbage, radish and gherkins. Add fish and a dollop of remaining sauce. Sandwich with remaining bread just before serving.

VINOLOGIST SAUVIGNON BLANC, R80

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PROMOTION

WIN A TRIP... ...to Warner Bros. World™ Abu Dhabi on Yas Island

It’s only been a month or so since the kids headed back to school – perhaps even starting school for the first time – and you want to ensure that they have everything they need to make a success of the year (and have fun in

the process of course). Obviously, having the right tools and materials is important, but so is good nutrition to ensure they have the energy they need to power through their school day like champs. Kellogg’s loves

to celebrate your kid’s success. Our multigrain cereals, Kellogg’s Coco Pops and Kellogg’s Rice Krispies Vanilla, contains the essential vitamins and minerals that help provide your kids with a great start to the day, every day.

It’s also free from artificial flavourings, so you can be sure to send your little superheroes off to school knowing that you are helping to support your kid’s growth and development.

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PROMOTION

Slice it right

DOUBLE CHOCOLATE BROWNIES Preheat oven to 160°C. Melt 4 slabs (100g each) dark chocolate over a double boiler and set aside to cool slightly. Cream 1½ cups (375ml) soft butter and 3 cups (750ml) white sugar until pale and fluffy. Add 1 tsp (5ml) vanilla essence and 4 eggs. Fold through melted dark chocolate, 1½ cups (375ml) cake flour, 1 tsp (5ml) PnP baking powder and ½ cup (125ml) cocoa powder until smooth. Fold 2 slabs (100g each) chopped white chocolate into mixture and pour into a greased and lined 20cm square baking tin. Bake for 35-40 minutes. Cool completely before removing from tin. Dust with cocoa powder and serve topped with fresh raspberries. SERVES 6-8

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PHOTOS: DONNA LEWIS RECIPE & STYLING: CHAD JANUARY

Take your bakes to a whole new level with PnP Baking Powder

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SOUNDBITE

COULD YOU EARN EXTRA INCOME

ONLINE?

It’s never been easier to make money online but if that was all there was to it, we’d all be doing it! Silke Colquhoun looks at what it takes The internet is a money pot. Just ask the eight-year-old boy who rakes in $22 million a year reviewing toys on YouTube, the South African gamers who earned a total of

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R378 million in 2018, or the local beauty influencer, Mihlali Ndamase, who made it onto the world’s Instagram rich list. Obviously, if getting rich through the

internet were easy, we’d all be quitting our day jobs. So what does it really take? Let’s look at some of the most common ways to earn some extra cash online.

Drop shipping If you don’t have money to launch an online shop, you can try drop shipping, in which you sell through your

site without physically stocking the products. Once someone places an order, you buy the product from a wholesaler or manufacturer, which then ships it directly to the customer.

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SOUNDBITE

“While you make less on the markup price, the upside is that you have the money upfront, only paying the third party once the sale is made, which means you don’t have to lay out any cash of your own,” says Derek Cikes, the commercial director at local “reverse layby” payment system Payflex. “Plus, there’s no storage costs either. Drop shipping allows you to offer a wide selection of products while keeping your operating expenses low.”

Online marketplace If you want to sell your own goods or services, an online marketplace gives you access to a large client base without the risk and overheads of going solo. “Turn your creative passion into an online career,” suggests Hello Pretty, an online marketplace for South Africanmade design and craft products. To date, small local businesses have made R20 million through the platform, which enables arty

folks to create their own online stores and embed these into their website or Facebook page – all supported by Hello Pretty for a small fee. Freelance professionals across industries use online marketplaces, such as freelancer.co.za and upwork.com, to bid for project work. “It’s easy to sign up, although some specialist sites [such as scribendi.com and biosciencewriters.com] require entrance tests,” says Lindsay Patterson, a Cape based researcher with

a PhD in urban ecology. “If you have a specialisation be very specific about it and bid on the more unique offers rather than basic data entry work, which typically goes to the lowest bidder.” She says it’s worth it to bid, even when up against experts, because “if you get the work it can pay well”.

YouTube All you need is your smartphone to record a video and upload it to YouTube. The real

trick lies in creating content that sets you apart from millions of other YouTubers – be it cute kittens, “how to” self-help videos, tech reviews, beauty tips or comedy. The more original the better, as local YouTubers SuzelleDIY and Rob the Ranger Wildlife Videos can attest. Jonathan Saccone Joly, co-owner (along with his wife) of Sacconejolys, a popular YouTube channel on everyday family life, shared these tips with independent.co.uk: Collaborate: “Find somebody with a similar engagement and subscriber count and talk to them.” (Offer to feature them on your channel in exchange for same on theirs. In this way you are both likely to increase your following.) Be consistent: “The brand has to be consistent in its message.” Set targets: “Five years ago I said … ‘I’m gonna get 100 000 subscribers in five years.’ Five years later we had one million.” Be honest: Authenticity is key. “When I put out my content I don’t do dramatic things for views.” To start earning income, enable the “monetisation” option on your YouTube

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channel. Once you have 1 000 subscribers and 4 000 hours watch time (over 12 months), adverts will start appearing and you’ll earn money when someone watches them more than halfway.

Blogging Tell the world about your experiences or expertise in a blog (on your website, or there are plenty of free platforms available, such as wordpress.com and wix.com), which

reach through your blog,” she says. “Building a loyal audience that trusts your opinion and returns to read your content is critical too.” McShane’s top tips include: “Produce a good mix of viral and evergreen content on your site, work out which social media channels can best promote this content to your particular audience, and work on optimising your site speed, ensuring it’s mobile responsive, including internal links and removing heavy

Buy solar cells and lease them to schools – or, more likely, and other a micro-influencer (this organisations. is someone with 1 000 to 50 000 followers on a single platform, such as Instagram). That’s a good thing according to Forbes, because 82% of consumers say they would follow a recommendation from Click chasing a micro-influencer. Another study revealed that smaller and Affiliate marketing niche-focused involves signing up influencers give with an online retailer advertisers more bang to offer its products for their buck. on your blog or site. Advertising “Once shoppers click agencies typically on the item on your reach out to site, they are taken influencers through to your affiliate partner’s website, which manages payment and delivery,” explains Payflex’s Derek Cikes. “You receive commission without laying out any cash.” Another simple way to earn per click is via direct messages and Google AdSense, email. You then earn which places through embeddedautomated adverts link blog posts, video relevant to your content, image content and audience creation for social on your site or blog. media, website banner For every ad click, you advertising, and free get a commission. This products, services and is called contextual travel. Any marketing advertising. Other content should be networks (such as identifiable in your media.net) are posts (#ad or following suit. #sponsored) so that You won’t get rich you don’t lose quick but over time credibility in your – if you have a large followers’ eyes. and/or loyal following You can also sign – all your side hustles up on platforms that will add up. Just keep connect advertisers the quality content and influencers, such flowing and stay as home.humanz.ai authentic. and webfluential.com.

Another study revealed that smaller, niche-focused influencers give advertisers more bang for their buck can be shared on social media. “Make sure your content is of a high quality. Keep posts short and impactful,” says Lauren McShane, who together with her husband Vaughan runs the awardwinning travel and lifestyle blog The Travel Manuel. “If you want to make blogging your business, traffic is pretty important. Advertisers and brands will often look at this primarily to determine their return on investment and how many people you can

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plug-ins and images.” Of course, building an audience takes time, trial and error – so this certainly isn’t a “quick fix”. Many experts suggest choosing a theme or subject you are passionate about, which will help you to stick with it and stay motivated while you build up an audience.

Influencer Once you’ve made a name for yourself and have a loyal follower base, you’re an influencer

Additional ideas Monetise sunshine: buy solar cells (from $5 = R80) through the world’s first peer-to-peer microleasing marketplace (thesunexchange.com) and lease them to schools and other organisations. You’ll earn a passive income while saving the planet. Get paid for answering online surveys (surveycompare.co.za). Try crowdfunding to raise funds for a good cause or business venture (Thundafund, Jumpstarter or BackaBuddy). Write that novel and sell it on your own website or via amazon.com. Don’t despair if your kids love gaming. They could be honing their skills for a future in e-sports, which pays big bucks.

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WELLBEING

JUST at h e bre

Mastering health and wellness doesn’t have to be expensive. Healthy food needn’t cost the earth, and exercise is free. What else could we be doing to boost our wellbeing? Breathing correctly, for starters. Samantha Page shares a few science-backed ways to wellness

Wellbeing is hard to define, but everyone has an inherent understanding of what it is. The happiness, vitality, confidence, energy, enthusiasm and positivity that signals life is good

What do you do over 20 000 times a day without even thinking about it? You breathe. But somehow, most people are not breathing in a way that promotes optimal health. Dr Andrew Weil, author and a pioneer in the field

is the kind of elixir we all need to help foster health, happiness and fulfilment. There are many simple, natural ways to heal the body and harness happiness, making physical and mental

including healthy diets and regular and adequate physical activity, and avoidance of tobacco use.” While those are the most fundamental, there are a few others you can try that won’t break the bank.

Take a (deep) breath of integrative medicine, shared the following in his audiobook Breathing: “If I had to limit my advice on healthier living to just one tip, it would be to learn to breathe correctly.” When people are stressed, they breathe rapidly –

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health accessible to everyone. The World Health Organisation (WHO) believes “people can remain healthy into their seventh, eighth and ninth decades, through a range of health promoting behaviours,

short, shallow breaths that send a message to the body that it is in fight-or-flight mode. The body’s response is to release the stress hormone cortisol. By changing your breathing to a deeper, slower, quieter, more

regular rhythm, it focuses the mind and floods the body’s cells with life-giving, restorative oxygen. The result is a calmer disposition, improved circulation and cognitive function, lower blood pressure and increased energy.

REPLENISH YOUR VITAMIN D The human body produces this essential vitamin in response to sun exposure, but due to more people living and working indoors, populations across the globe are suffering from the impact of low levels of vitamin D. Compromised bone health is one of the most notable side effects, but fatigue, depression and anxiety, and impaired wound healing can also occur. According to the International Osteoporosis Foundation, non-white populations are at a higher risk since pigmentation can reduce vitamin D production by 90%. Since vitamin D is essential for calcium absorption, it’s vital to prioritise safe sun exposure, eat fatty fish, liver, cheese and egg yolks, use supplements, if necessary, and roll up your sleeves when outside so your skin can absorb and process the vitamin D the body needs.

YOUR VITAMIN D SUNSHINE PLAYLIST 1.Walking on Sunshine (Katrina and The Waves) 2.You Are the Sunshine of My Life (Stevie Wonder) 3.Good Day Sunshine (The Beatles)

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WELLBEING

Rethink your proteins

While carbohydrates provide quick energy, proteins repair damaged cells and boost the body’s resources by supplying sustained energy, which is essential for restoration. You could be tempted to eat more protein, but this is where quality is more important than quantity. The average person needs only 0.75g of complete protein (those that contain all of the nine essential amino acids) per kg of body weight. So, let’s say you weigh 55kg, your daily protein intake should be about 45g, so you can get all you need from three meals a day – about 20g per meal.

5 items to add to your shopping list

A dwindling attention span and a lack of concentration are some of the negative ways people are being affected by technology. But technology is not all bad. Cal Newport, an associate professor of Computer Science and the author of Digital Minimalism: Choosing a Focused Life in a Noisy World, believes that what people need CHECK IT OUT Visit the PnP gift card mall at your nearest store or visit pnp.co.za for Google Play or iTunes gift cards

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Being exposed to nature promotes wellbeing, so attract birds to your garden by providing food, shelter and water. Cover a pinecone with peanut butter and dip in bird seed, then hang in a tree. It’ll attract birds no matter how deep in the city you live.

GET TO THE GARDEN

•Quinoa •Soy milk •Lean meat •Eggs •Tofu

REFRAME YOUR RELATIONSHIP WITH SOCIAL MEDIA

AS FREE AS A BIRD

is a more focused approach – deciding what tools to use, for what purposes and under what conditions. He suggests less mindless scrolling and more goal setting in order to maximise the benefits of the powerful technology we use every day. Here are a few ideas: All or nothing: Give yourself a break from all personal social media for a month (or start off with a week, if a month seems too daunting).

Work it: Take a break from personal social media accounts when you’re at work. After dark: Disconnect from the digital platforms every evening after 6pm. Friend zone: Switch off your phone or tablet when you’re socialising with friends. Dream world: Keep screens out of the bedroom so you can improve your sleep.

If you need a little pick-me-up, don’t reach for a slab of chocolate, just head outside instead. Research from a study conducted in Sweden suggests that gardeners live longer, and are more successful at controlling stress and staving off dementia. In addition, Dr Nickolas Lavidis, associate professor

in the School of Biomedical Sciences at the University of Queensland, explains that green odours moderate activity in the amygdala and cingulate cortex (the parts of the brain associated with the emotional aspects of fear, anxiety and pain), so they may also induce the release of serotonin, which improves mood and boosts vitality.

APP YOUR OM Breathe Easy (Free on Android and iPhone) Best for: Control. Overworked and lacking quality sleep? This might help you relax, meditate and control breathing.

Breathing Zone (Free on Android and iPhone) Best for: Stress. In the middle of a chaotic workday, you can employ these techniques to dial down stress – at your desk.

The Breathing App (Free on Android and iPhone) Best for: Slowing your heart rate. When you need to set a gentler pace, apply a breathing technique known as resonance.

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WELL NESS

BE WELL

LOOK OUT FOR

A monthly roundup of wellness news and information, plus some healthy tips to try

Pick n Pay is making it easier for you to make smarter choices with their Livewell range. Look out for easy-to-read Livewell labels, which have been designed to help you feel confident in your food choices, from vegetarian to vegan, free from gluten and low carb... Visit pnp.co.za/livewell to find out more about the range, plus access health articles, resources and more.

Salt Awareness Week: 9-15 MARCH

HAVE YOU TRIED… HEMP SEED OIL? Hemp seed oil is most commonly sourced from the seeds of the Cannabis sativa (industrial hemp) plant – but don’t worry, it doesn’t have any psychoactive properties (in other words, it doesn’t contain cannabinoids). Consuming hemp seed oil is thought to

have a number of health benefits, due to its favourable fatty acid and sterol content. Potential health benefits include lowering of blood pressure and cholesterol as well as the relief of some allergic skin conditions, Pick n Pay Pharmacies sell hemp seed oil and

cream, and more products will be introduced soon. Viper3Med Hemp Cream, R185.

NEW! Look out for PnP’s new Tiny Tots nappy pants in stores – the perfect fit in sizes 2-6. From R89.99

FITNESS FRIEND

To contact PnP’s registered dietitian, Juliet Fearnhead, email healthhotline@pnp.co.za, or find a dietitian on adsa.org.za

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Check out Pick n Pay’s range of beautifully designed SMARTFIT smart watches which can track your heartrate, sleeping patterns, send emails, SMSes, ‘talk’ to your android smartphone or iPhone… And generally make life easier and healthier by helping you keep track of your wellbeing. From R599

PHOTOS: GETTY IMAGES, WALDO SWIEGERS AND SUPPLIED PRICES CORRECT AT THE TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE

Did you know that eating too much salt can lead to high blood pressure (aka hypertension), which increases your risk of stroke or heart attack? According to research, 1 in 3 people 15 years or older have high blood pressure. Many foods contain added salt, so check labels and avoid adding salt to your food – the World Health Organisation recommends consuming no more than 5g (1tsp) salt per day.

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PROMOTION

y g n a t y l s ou i c i l De Spruce up your meals with Crosse & Blackwell Tangy Mayonnaise

PHOTOS: DONNA LEWIS RECIPE & STYLING: CHAD JANUARY

Rich, creamy and distinctly tangy – what more do your need in a mayonnaise? Turn ordinary salads, pastas and sides into flavour-packed family favourites

with Crosse & Blackwell Tangy Mayonnaise. Every spoonful is loaded with a delicious zing that’ll have guests asking for seconds – just sit back and enjoy the applause.

BASIL PESTO PASTA SALAD Heat 2 Tbsp (30ml) oil in a pan. Fry 2 chopped garlic cloves and 6-8 sliced baby marrows for 3-4 minutes. Set aside. Combine 1 punnet

(200g) halved mixed medley tomatoes, 1 diced red onion, cooked baby marrows and 1 packet (500g) cooked fusilli pasta. Combine 1/³ cup (80ml) Crosse &

Blackwell Tangy Mayonnaise and ¼ cup (60ml) basil pesto and toss through pasta salad. Season and garnish with fresh basil just before serving. SERVES 4

GOOD IDEA Add in some cooked and shredded rotisserie chicken if you like

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SLICE OF LIFE

DO THE

(side)hustle

Ever wondered if the hobby you’re passionate about could generate extra income? Meet three entrepreneurial spirits who are making it happen… TEXT BY: EMILY PETTIT PHOTOS: ADEL FERREIRA

In these tough economic times, more and more people are launching small side businesses to help boost their monthly income. It’s no easy task, especially when days are filled with work and family life. But as you will see, with a combination of passion, dedication and the determination to succeed, it’s possible to turn your hobby into a rewarding side hustle. pnp.co.za

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Michelle Dunn Day job: Sales Manager Side Hustle: Founder of Essen-chelle Organics

Michelle has always been interested in the uplifting benefits of essential oils and started to research more into the effects

of products that we put on our skin. As a mother and full-time advertising sales manager, her days have always been busy, but she made time to invest in this interest and started to develop her own products.

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SLICE OF LIFE “I’m menopausal and struggle to sleep, so I started working on products after 10pm.” By October 2018, Michelle had decided on a name – Essenchelle Organics – had a logo designed and she was ready to launch. “I’m focusing on building my brand, growing organically and keeping costs as low as possible, so that my products are accessible to clients while still being a viable business. I take part in a monthly market, which is a great networking opportunity for me to discuss the

Michelle uses in her products, along with creating a brand that stands out among the plethora of organic products out there. “It’s all about striking the right balance, but a happy, satisfied customer who comes back to buy my products again and again makes it all worth it and helps keep me motivated,” she says. When it comes to the financial boost her side business provides, Michelle is clear that it’s not about that first and foremost. “It’s not just about what you sell, but

Gregory and Sonja Sissing Day jobs: Sonja is a paralegal and Gregory, a stock controller Side hustle: Founders of Greg’s Pure Products

In 2014, Gregory Sissing’s father passed on a family recipe for his harissa chilli paste because, he said, he was tired of having to

constantly make it for the family who were always after a bottle or two. Before long, Gregory and Sonja were making it for friends and eventually started packaging and selling it, while still holding down their full-time jobs. “It wasn’t long before my entrepreneurial passion kicked in and

I thought we should take the product to market to see the response,” says Sonja, “and it’s proven extremely popular.” The range has expanded to pestos and a particularly popular “chilli-naze” which has turned this hobby into a growing side hustle with a devoted customer base.

“It’s not just about what you sell, but what you stand for” benefits of products with new clients and boost my confidence to sell effectively.” One of the biggest challenges the business faces is the high cost of organic and natural ingredients which

what you stand for,” she says. “I believe in being kind to yourself, others and the environment and that’s my motivation – to create pure, natural skincare products that are good for you.”

Michelle’s side hustle advice  Start before you are ready Don’t overthink it or fear failure. Learning, growing, making mistakes and finding solutions are all part of the process.  Identify your unique selling point There may be many other companies doing something similar so know what is great about your product or offering, and don’t be afraid to shout it from the rooftops.  Love what you do Let it become a passion that drives you to do better and more. Take a leap of faith and get out of your comfort zone. As Oprah Winfrey says, “The biggest adventure you can ever take is to live the life of your dreams.”

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Vuyo’s side hustle advice  Invest in your hustle Make time to plan properly and increase financial rewards via networking with people in a similar industry. It’s important to show support to others in the business.  Focus on building your brand Believe in yourself and your business and others will believe in you.  Take mistakes in your stride Mistakes are part of the process – take each one as a learning opportunity and never quit!

“In the early days we spent about four nights a week getting the recipes fine-tuned and creating the brand logo, but as time has gone on we’ve simplified the process of preparation and manufacturing, packaging and labelling to the point where we only spend about three hours a night, three nights a week on the business.”

The financial benefit of Greg’s Pure Products has helped the couple enjoy a comfortable life. “The financial rewards are of course a huge help in the current economic climate, but we are also so encouraged by the positive feedback from our customers. It’s also comforting to know that we will have something to fall back on when we retire.”

Gregory and Sonja’s side hustle advice  Commit to your venture and be patient.  Focus on something that is a passion.  Test the products and ideas with friends and family first.  Focus on the top sellers while you build your client base. pnp.co.za

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Vuyo Ngindane Day job: IT support technician Side hustle: DJ Bravodeep

By day Vuyo is a busy IT support technician, resolving issues to do with software, hardware and everything in between, but at night and on weekends, he invests time and energy in his side hustle as DJ Bravodeep. “I’ve been DJing for 14 years and it’s a tough industry. It hasn’t been an easy journey and requires passion, patience and a deep love and respect for the craft,” says Vuyo.

“Some call it my hobby, but for me it’s more than that, especially now it’s starting to provide for me financially. At every gig I work to be better than I was before and am finally starting to receive recognition from promoters, and my fan base is growing.” As a full-time employee and father, Vuyo is careful to balance his time and energy so as not to burn out. Financially, it’s not the easiest option as a side hustle. Vuyo mentions that promoters can be unreliable and it takes time to build a reputation and land

opportunities that pay, but because of his hard work and dedication he has seen it blossom into a flourishing side business. “It can’t just be about the money, though, because you’ll quit before you even start,” he says. “For me it’s about passion and the money comes afterwards. It might have started out as a hobby, but now it’s a business that I am really proud of.” Vuyo also has a clothing line consisting of T-shirts and caps that are branded with his stage name – this side business to his side business also helps to offset expenses and promote his brand.

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RANDS AND SENSE Like many South Africans, Darrel Bristow-Bovey has a complex relationship with our currency “Don’t worry!” I said. “I know how to economise!” “I’m not worried,” said my partner. “We’ll get through, as long as we just stay calm!” “I’m calm,” she said. I know I seemed very smooth and controlled, but this was a crisis. We were on a road trip across the badlands of Western Europe, and I had just checked the exchange rate. We were driving because somehow I’d decided that it’s cheaper to drive than to fly. I don’t know where I got this idea, but it was probably back in the 1970s when a family holiday was cramming into our old Triumph and driving from Durban to Johannesburg, eating sandwiches brought from home.

Maybe driving was cheaper then, but it isn’t now. Do you know how many tolls there are between France and Greece? Twentyseven, and each one costs about the price of a flight. “Turn that air-con off,” I said. “Air-con makes us less fuelefficient. If we freewheel down every slope, we can make it to Athens without filling up again.” “Half a tank won’t last two more days of driving.” “Must you be so negative?!” I know that looks like

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I was shouting, but I was just trying to be heard over the sound of my own sobbing. I get emotional when it comes to spending rands overseas. The rand and I have an abusive relationship. It tracks my movements and holds steady until the moment I touch down overseas, then it begins to slide like a washing machine down a muddy hill. I do my best. I drink my evening drinks in the morning because they are cheaper then. I haunt the buffet tables of every hotel I pass, stuffing breadrolls and

devilled eggs in my pocket before someone can throw me out. I don’t even eat devilled eggs, but they fit easily into a pocket. But there’s only so much you can do. As I drove through France and Germany, it felt as though I was just crumpling up R10 notes and throwing them out of the window. In Austria I couldn’t watch as the price ticked up at the petrol pump. I wandered off to the bathroom, broken and defeated. I stopped in confusion. What’s this? A turnstile? Seventy-five cents?! That’s more than R10! To perform an involuntary act that is the birthright and curse of all human beings! Where’s the humanity? And as I stood there, something fierce and South African sparked within me. Why should I give these smug northern swine one more cent of my cash? I will not. The resistance starts with me! I glanced about all casual-like, then stealthily approached. The turnstile was too high to vault under, but every South African knows you can’t address one security problem without opening up other opportunities. Look! A gap beneath the turnstile and the floor! But perhaps I’d stuffed my pockets with too many devilled eggs because, as I was about halfway under, one of

the metal arms of the turnstile snagged the belt of my trousers. I wiggled to free myself but my shoe laces caught on one of the other arms. The more I struggled, the worse it became. I looked like a piece of cooked spaghetti that someone had thrown through a chain-link fence. As I writhed about on the floor, a stern-looking Austrian woman approached me. When she worked out what I was doing, she started scolding me, wagging her finger, smacking the fist of her right hand into the open palm of her left. People gathered from all around to watch as I finally managed to leopard crawl in reverse back out of the turnstile. “I’m sorry,” I mumbled miserably. “I’m South African… the rand…” But luckily not everyone in Austria is the same. After she stalked off, muttering about the good old days of firing squads, a different old lady kindly dropped a euro coin on my lap. I looked at it, stunned. That’s R15! My look of gratitude must have melted a few hearts, because one by one the others stepped closer. I returned to the car, whistling cheerfully, my pockets jingling with spare change. “Turn the air-con back on,” I said. “It’s only money.”

ILLUSTRATION: PATRICK LATIMER

LIGHT RELIEF

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BEAUTY SPOT

C’MON,

get happy!

PHOTOS: GALLO/GETTY IMAGES AND JAMES GARAGHTY PRICES CORRECT AT THE TIME OF GOING TO PRINT AND ARE SUBJECT TO CHANGE. PRODUCT AVAILABILITY MAY VARY FROM STORE TO STORE.

Get your glow on with Pepe Sofianos’ selection of lotions and potions with a guaranteed feel-good factor

Revive dull, tired skin with a nofuss sheet mask that perks up your complexion to look fresher and softer, like Face Food Dead Sea Minerals & Seaweed Peel-Off Mask, R29.99. Nivea Sunshine Love Shower Gel, R37.99, removes all residues of sunscreen, salt water and chlorine with a sun-kissed scent and a hug of silky aloe vera for velvety skin. Fall in love with your hair again with Marc Anthony Bye Bye Frizz Keratin Smoothing Blow Dry Cream, R171.99 – the intensive yet superabsorbing cream helps improve manageability and combats frizz. Lost smoothness and shine due to over-styling and being outdoors? Seal moisture in with Urban Care Natural’s Collagen Hair Repair Serum, R112, to nourish and instantly soften dry, matted hair. Revamp your look by livening up lacklustre coloured tresses with L’Oréal Elvive Colour Protect Low Shampoo, R99.95, a gentle-cleansing, no-foam formula which preserves colour while nourishing hair.

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FA S H I O N

TIME TO COSY UP Bring on the cooler weather with Pick n Pay’s all-new autumn looks for the whole family

1. Fleece top, R109.99; men’s denim jeans, R199.99 2. Basic turtleneck, R179.99; floral kimono R279.99; belted jeans, R279.99 3. Hooded sleeveless puffer jacket, R389.99; check flannel shirt, R199.99; chinos, R199.99 4. Printed dress, R99.99; cameo tights, from R39.99; Western boots, R299.99

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PHOTOS: CRAIG CORKER PRICES CORRECT AT THE TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE.

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FA S H I O N

2 3

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FA S H I O N

1 1. Fleece hoodie, from R99.99; sleeveless puffer jacket, R139.99; denim jeans, from R99.99; hightop sneakers R99.99 2.Novelty tiger hoodie, R189.99 3. Dotted flocking jacket, from R239.99; fun T-shirt, from R79.99 4. Crocodile sweater, from R129.99; denim jeans, from R99.99; hightop sneakers, R99.99

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PHOTOS: CRAIG CORKER

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5. Scalloped jersey, R179.99; corduroy pinafore, R189.99

PHOTOS: CRAIG CORKER PRICES CORRECT AT THE TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE.

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1/24/20 4:00 PM 2020/01/24 15:58

ENJOY BATH TIME AGAIN The simple solution: that ďŹ ts in your bath and is easy to use

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home affairs

10 CLEVER WAYS

TO UPDATE YOUR SPACE…

p a e ch he t n o

You can invigorate your interior’s style without breaking the bank, says Mandy Allen. All it takes is a dash of inspiration and our triedand-tested design and style hacks

Psst A well-placed grouping of several mirrors or an oversized one does a brilliant job of expanding a sense of space by reflecting and extending it pnp.co.za

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Turns out actress Gwyneth Paltrow has a professional ‘book curator’ and recently commissioned him to buy and arrange 500 books as home décor. Pah! Be your own stylist and create an eye-catching design feature by organising your collection visually according to the colour of their spines. The modern approach is to keep similar tones together rather than a fastidious focus on precise colour grading. If you have floating shelves with a lip, treat beautiful book covers as artworks and display them facing the front, library style.

GOOD IDEA Stock up on colourful tomes at second-hand book stores for a frugal décor solution

MAKE USE OF MIRRORS

When hung in the right place, a mirror can reflect the outdoors, effectively bringing the view indoors. A large mirror or a wall of them will also bounce the light, brightening up a room without relying on electricity. Style tip: Position a vase (or pot plants) of flowers in front of

a mirror and it’ll seem as though you have a veritable meadow of blooms indoors!

ORGANISE YOUR BOOKS

GET SHELF HELP

An indispensable addition to your interiors, floating shelves are affordable, come in loads of design incarnations and finishes, are easy to install and can be used for functional

HARNESS THE POWER OF PAINT

A fresh lick of paint is an affordable way to inject colour, form and a sense of luxurious abundance – plus it’s utterly transformative Quick, simple and relatively inexpensive, the right colour does everything from extending a sense of space, giving depth to a room, creating a modern design feature through colour blocking or distracting from unsightly elements. You can also breathe new life into second-hand furniture or smaller objects such as figurines, plant pots and picture frames.

as well as decorative purposes anywhere from the hallway to the bathroom to the kitchen. Customise them with hooks to hang keys, scarves, jewellery, kitchen tools or dog leashes. Style tip: Attach tiny triangular stacks of wood offcuts into a lonely corner to create a decorative shelving that showcases your favourite things.

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home affairs

GOOD IDEA Visit selected PnP Hypers for handy DIY materials as well as useful home décor and storage items such as hooks, mirrors, containers and affordable picture frames

MULTITASK LIKE A BOSS

Think the three M’s when choosing larger pieces for your home: multitasking (pieces that do double-duty), modular (pieces that can be configured to fulfil various needs) and mobile (pieces that can easily be moved from space to space). Pouffes and cubes make versatile, mobile seating, as does an L-shaped sofa with sections that can be broken up. A lightweight stool works in any situation: as a side table, a plant stand or a surface for a tray of snacks or drinks. Castor wheels are useful addition to a coffee table, allowing you to easily move it out of the way or transport it for use in another area if need be.

GO ECONOMY CLASS

Think laterally about building materials for cladding, shelving, furniture or carpentry. Builder’s pallets can be used to custom-make furniture, bed bases and headboards – you can make them yourself or ask around for a handyman referral. Can’t afford a swanky countertop in the kitchen or bathroom? The new generation of laminates are sophisticated and resilient. Visit pgbison.co.za, boardmaster.co.za and theboardstore.co.za for inspiration.

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home affairs

TOP TIP Visit thespruce.com for budget-friendly tips, the cutest craft ideas, home décor inspo, genius DIY projects and Instagram recommendations

CURB THE CLUTTER Baskets, rails with hooks, storage containers and ample shelving, open or closed, are your allies in the battle against clutter

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GET ORGANISED

It goes without saying but turfing clutter, discarding dog-eared items, streamlining surfaces and paring down your spaces can leave your interior looking as good as new. Maintaining a sense of order is calming, inspires creativity and will allow you to enjoy your home. An organised interior is easier to reconfigure should you want to play with the positioning of furniture and accessories, which in turn will give your home an aesthetic refresh for free.

KID’S COVE

A kid’s space can always do with more storage. Look out for pieces that are both decorative and useful, like cute picture boxes or baskets that take up no surface space. Quirky cushions, prints and a good reading light will add character and don’t have to cost a fortune. Style tip: It’s easy to renew a tired cotton blanket or throw with pharmacy-bought fabric dyes. Find an easy online tutorial and go for a modern tie-dye or ombré effect.

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CURATE YOUR COLLECTIONS

Steal a trick from professional interior decorators by creating a well-curated gallery wall of prints and artworks, a display of colourful glassware or vessels or tabletop vignette of mismatched junk-shop finds, curious collectibles and plants. Need a few tips? Creating a scene is about form, texture, placement, proportion, palette and storytelling. A tray or bowl will create cohesiveness in a tablescape of small objects. For a sophisticated gallery wall consider a theme – botanicals, birds or vintage maps, for example. Throw in elements such as postcards, trinkets hung from decorative hooks and even ornate or quirky plates to create a personal and relaxed vibe.

ACCESSORISE SEASONALLY

Combining elements from the seasonal collections released by homeware stores with your existing décor will instantly zhoosh up the look of your spaces.

Soft furnishings such as scatter cushions, bedding and throws; patterned canisters and storage boxes; affordable framed or canvas prints; and decorative figurines, glassware and ceramics are all great ways to ring in the changes.

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home affairs

Real Home beach towel in coral, R229

Picture frame, R124

02 Cook chopping board set, R149

Coral is the colour du jour and pairs beautifully with shades of sky-blue

Two Oceans Ocean Breeze cleansing shower gel, R49.99

Real Home eroz bowls in pale coral and aqua, R39.99 each

Real Home mug in blue shade, R24.99; Real Home mug in coral leaves, R22.99

02 Cook strainer (large), R64.99

Paper trends push pins, R29.99

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PRODUCT SOURCING: SONA SALES ILLUSTRATION: SHUTTERSTOCK PHOTOS: NORSU.COM.AU, LIVING 4 MEDIA/GREATSTOCK, DIS PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE

SHOP THE TREND…

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2019/11/21 10:43

THINK POSITIVE

THE GOOD STUFF

REASONS TO FEEL GOOD!

Think ‘things’ are getting worse? This is a psychological phenomenon known as ‘declinism’ – and it isn’t necessarily true. According to an article published by Adrian Gore on the World Economic Forum website: New HIV infections are down 60% from 1999-2016. The murder rate per 100 000 is down 50% from 1994 to 2017. SA’s GDP is 2.5 times the size it was in 1994 (on a dollar basis).

CYCLING WITH PURPOSE Cycling enthusiasts both local and international will be gathering in the Mother City for the popular annual Cape Town Cycle Tour on 8 March. Pick n Pay is a sponsor for the tour and the Velokaya Life Cycling Academy in Khayelitsha, an initiative that helps involve children living in marginalised communities in cycling, a positive after-school activity that builds their self-esteem and keeps them off the streets and away from the social ills in their communities, such as gangsterism, crime

and substance abuse. The introduction of Pick n Pay’s unique live online video coaching, in partnership with mentoring programme Infinite Family at the Academy offers sports, education, career preparation, technology literacy, communication and life skills – all in one place. More than 90% of video-mentored Grade 12 students passed their end-ofyear exams with qualifications to advance as part of the first generation in their families to go to college or university.

World first: Green labels SA Breweries is one of the only businesses in the world to introduce environmentally friendly Core Linerless Solutions labels for its product packaging. The perforated label is directly applied to a bottle without the need to remove the release liner / adhesive (process waste) as is the case in ordinary labels used on many products in the market. SAB’s flavoured beer, Flying Fish, was selected as the first to trial these labels, and the rest of its products are soon to follow.

FORMAL HOUSING

has increased by

131% from

1996 to 2016 A SECOND CHANCE FOR BLIND AND DEAF ADULT LEARNERS 2018 saw some of the first matric exam papers adapted for deaf and blind students, and now the Second Chance Matric Support Programme disability task team is in search of adults who are blind or deaf, wishing to obtain a matric qualification. Any South African citizen aged 21 and older with a Grade 9, 10 or 11 pass, and those who previously attempted the matric examinations but were unsuccessful, are encouraged to register with the programme. Call Nad Ramsarup on 011 976 9216 or email nramsarup@gmail.com

Pssst…

Did you know PnP is the first supermarket in South Africa to offer a Braille magazine (you guessed it: Fresh Living) to its customers? The March 2020 issue is available from 9 March and can be picked up at your PnP Customer Care Desk.

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COMPILED BY: ROBYN MACLARTY PHOTOS: SHUTTERSTOCK & SKUWORKS

A roundup of brand new reasons to feel hopeful and inspired

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FURRY FRIENDS

PNP PET CLUB STAR OF THE MONTH

PET’S CORNER Goodies, advice and info for your fur babies

DIET TREND: RAW FOOD

COMPILED BY: ROBYN MACLARTY PHOTOS: SUPPLIED AND SHUTTERSTOCK PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE

NUTRIPHASE RAW SUPER FOODS This new range of dog food is made from free-range poultry and human-food-grade ingredients in a food-safety certified kitchen: quality meat, offal, bone, veg and fruit, mimicking our pets’ natural ancestral diet. Added omega-3s balance fats and offer antioxidant and anti-inflammatory benefits. Choose from three variants: Chicken with Pumpkin, Duck with Carrot and Beef with Spinach. Available in various sizes from R29.99

Never mind the raw-food movement for humans – the trend is also picking up among health-conscious pet owners. Food in its raw state hasn’t been extruded or exposed to other mechanisms of extreme heat, meaning the protein bonds, vitamins, minerals and enzymes haven’t been destroyed and can still offer their maximum nutritional value. Some views on the health benefits of raw food may be anecdotal, based on the reports of raw feeders around the world, but the University of Helsinki is heading up a research project called the Dog Risk Project: its aim is to compare the effects of a raw diet with a processed, kibble diet on dogs. It’s the first independent study of its kind, and the results so far support the anecdotal theory that raw food is better for dogs than processed food. Findings have shown that dogs fed a raw diet experienced fewer health issues and had lower readings of amino acids like homocysteine (which is linked to heart disease) in their blood.

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FIND US ON FACEBOOK Meet 10-year-old Axel who, according to his mom Mandy, is full of energy and still thinks he’s a kitten. “He’s totally affectionate and purrs super-loudly, like a lion. He’s a very chilled-out cat who loves being at home and would rather eyeball the birds in the garden than try to catch them. He doesn’t seem to have any hunting instincts. He thinks he’s a human! “Every single night my daughter has to put water into a special little bowl on her bedside table especially for him to drink out of (despite the fact that there is more than enough water for him all over the house). He needs the royal treatment, you know!” Join the PnP Pet Club Facebook community to share photos of your beloved fur kids. Simply search for ‘Pick n Pay Pet Club’ on Facebook.

ON THE SHELVES Plush toy for dogs, R150.99

Plush rope toy for dogs, R125.99

JOIN THE PNP PET CLUB!

Members get 3x Smart Shopper points on all pet products, as well as exclusive monthly discounts and more. Just sign up and then swipe your Smart Shopper card to benefit. Any Smart Shopper can join – for free! To sign up, send a free SMS with your Smart Shopper card number to 30926 (membership takes up to 48 hours to be verified). Fresh Living – March 2020 | 71

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BOOK EXTRACT

THE AFRICA COOKBOOK

The Africa Café owner and chef Portia Mbau’s cookbook is a celebration of our continent. The Africa Cookbook is packed with delicious tried-and-tested recipes designed to bring the flavours and techniques of Africa into your kitchen

Author Portia Mbau with photographer Lumai de Smidt

GIVING BACK A percentage of the proceeds of every purchase of The Africa Cookbook will go to FutureMe, a Cape Town-based social enterprise that aims to bridge the gap between the youth and employment

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BOOK EXTRACT

AFRICA MAP GINGER BISCUITS My mom packed me off to boarding school with a tin of these biscuits at the beginning of every term, so they have a special place in my heart. I knew they would be perfect with tea and coffee at The Africa Café, but I wanted them to be special. After many years of searching for an Africa-shaped cookie cutter, someone suggested I remodel a Valentine’s Day heart-shaped cutter into the map of Africa. It worked – finally I could take a ‘bite’ of Africa! 125g self-raising flour + extra for dusting ½ tsp (3ml) bicarbonate of soda 1 tsp (5ml) ground ginger ¼ cup (45g) brown sugar ¼ cup (60g) salted butter, softened 1 Tbsp (15ml) golden syrup MAKES 25 Preheat oven to 190°C and grease a large baking tray. Sift flour, bicarbonate of soda and ginger into a mixing bowl and add sugar. Lightly rub butter into flour until mixture is crumbly. Add syrup and mix to form a stiff dough. Thinly roll dough out onto a floured surface and cut out shapes.

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Transfer to the baking tray and bake for 10–15 minutes until golden-brown. Remove cookies from oven and cool on a wire rack. Store in a tin or airtight container.

JUNGLE FLAME This drink is for lemon and lime lovers. It is fresh and uplifting, but might leave you with puckered lips! 13/5 cups (400ml) Rose’s lime cordial 13/5 cups (400ml) lemon juice 8 tots (200ml) white rum 4 cups (1L) soda water Ice cubes Slivers of citrus, for garnish MAKES 8 Combine lime cordial, lemon juice and rum in a cocktail shaker or jug. Fill cocktail glasses halfway with lime mixture and top up with soda and ice. Garnish with citrus slivers and serve.

MOROCCAN COUSCOUS SALAD Gadija, a wonderful Moroccan woman I met in Marrakesh, showed me the traditional method of preparing and cooking couscous. It took almost all day and tasted delicious. For this sweet and delicate yet cool and crunchy salad, I use store-bought

couscous. Serve it as a vegan side dish or as a meal on its own. For the couscous: 1 packet (500g) couscous 3 tsp (15ml) salt 30g coconut oil (or butter) 5 tsp white sugar (or sweetener of choice) 2 cups (500ml) hot water (more, if necessary) For the salad: 1 cup (250ml) fresh corn, cut from the cob 1 cup (250ml) grated carrot ¾ cup (180ml) pitted dates or prunes, diced 5 tsp (25ml) grated fresh ginger 5 tsp (25ml) finely grated garlic 1 cup (250ml) roasted macadamia nuts or almonds, chopped 1 cup (250ml) fresh coriander, chopped Freshly grated coconut, for garnish (optional) SERVES 8 Pour couscous into a mixing bowl. Add salt, coconut oil, sugar and hot water. Cover and allow to stand for 10–15 minutes. Stir and fluff couscous with a fork. Cover and set aside to cool. For serving, toss the salad ingredients with the couscous. Garnish with coconut (if using) and serve.

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BOOK EXTRACT

DHANIA DIP I love dhania (fresh coriander or cilantro) – so much so that whenever I start creating a dip, dressing or sauce I grab the dhania first. I was aiming for a particular taste here, something light and spicy. I knew the dip needed garlic, ginger, lemon and chillies. Then I played around with how much dhania and tomatoes were needed till I got it just right! It can even be used as a salad dressing. 1 large bunch dhania (coriander), roughly chopped 4 medium-sized ripe

tomatoes, diced 4cm knob ginger, roughly chopped 4 medium cloves garlic 1 cup (250ml) fresh orange juice 1¼ cups (310ml) fresh lemon juice 4 tsp (20ml) Himalayan pink salt 4 Tbsp honey (or cane sugar or preferred sweetener) 2 tsp (10ml) cayenne pepper 1 tsp (5ml) fresh or dried chilli

CAMEROONIAN GROUNDNUT PUFFS Peanut butter meets creamy potatoes in this easy deep-fried treat. These little balls, which have a crunchy crust and a soft centre, make the perfect appetizer. You should find all the ingredients in your pantry.

MAKES 1L JAR Place all ingredients in a blender and blitz until well combined but not smooth.

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Serve with finger foods (this dip will keep in the fridge for up to 2 weeks).

2 large potatoes, peeled and chopped ½ cup (125ml) smooth or chunky peanut butter

1 egg 1 cup (250ml) cornflour Salt, to taste Oil, for deep-frying MAKES 20 Boil potatoes until soft. Drain and mash with peanut butter. Cool. Mix in egg and cornflour, and season with salt. Roll into balls and deep-fry until golden brown. Place the puffs on paper towel to drain excess oil. Serve with a dip of your choice.

G iveaway Eight lucky readers will each win a copy of The Africa Cookbook by Portia Mbau. For competition details and how to enter, turn to page 88. Keyword: Africa

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PROMOTION

FOOD FOR ALL

PHOTOS:GETTY & SUPPLIED

With hunger on the rise, FoodForward SA recovers edible, surplus food and gives it to those who need it most

One-third of all the food produced in South Africa ends up in landfills, while more than 14 million vulnerable people go without adequate food to meet their basic needs. Established in 2009 to address widespread hunger in the country, FoodForward SA aims to connect a world of surplus to a world of

Promo Food Forward.indd 75

need by recovering edible food from farmers, retailers and manufacturers for redistribution to registered beneficiary organisations that serve the poor. This cost-effective model is called food banking, and FoodForward SA is the largest food redistribution charity in South Africa.

“Our innovative model serves as an enabler for communitybased feeding programmes to help vulnerable communities stem the tide of hunger, malnutrition, hopelessness and desperation,” says MD Andy du Plessis. “We hope to make a greater impact through our ambitious five-year plan to

recover 20 000 tonnes of edible food and reach 1 million people daily.” Pick n Pay is FoodForward SA’s largest retail partner and has donated more than R70 million worth of excess food to them over the past year, through more than 200 charities which collect food directly from their nearest Pick n Pay.

Do your bit to help feed the country by making a donation of supplies or money to FoodForward SA. For more information, visit foodforwardsa.org

1/24/20 3:42 PM

ON A SHOESTRING

COUNTING YOUR CHICKENS Buying a bulk pack of frozen chicken is a great way to make your rands go further. Liezl Vermeulen shares five delicious recipes to feed a family of four on a single basket of ingredients

PHOTOS: DONNA LEWIS RECIPES & STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANT: GAIL DAMON

Change Opt for wholewheat pasta as it regulates blood sugar levels far better than regular pasta

CORONATION CHICKEN PASTA SALAD This classic can easily become a quick fix with freezer chicken and that pantry staple – peaches! TOTAL:

R56.76

PER PORTION:

R14.19

Salt and milled pepper 2 (about 600g) frozen chicken leg quarters, defrosted 1 Tbsp (15ml) turmeric 1 Tbsp (15ml) mild curry powder 2 Tbsp (30ml) olive oil 1 cup (250ml) buttermilk

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2 Tbsp (30ml) chutney packet (400g) fusilli pasta, cooked 1 can (400g) peach halves, diced Handful fresh coriander, finely chopped 4/5

SERVES 4

Season chicken and rub with half the spices. Heat olive oil in a pan and brown chicken all over for about 12-15 minutes (add an extra splash of oil if it starts to catch). Cool, then shred chicken with two forks.

Combine buttermilk with remaining spices and chutney to make a dressing. Toss shredded chicken, pasta and peaches together, then coat with dressing. Season. Garnish with coriander just before serving.

pnp.co.za

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5 FAMILY MEALS FOR UNDER R320 GOOD IDEA Swap bread for corn chips and serve with chopped avocado for a Mexican feast

COOK’S NOTE Don’t have rice in the pantry? Barley or lentils work well too

SPICY CHICKEN WITH WARM CORN SALSA

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

Say goodbye to deep-fried chicken. This pan-fried dish is our new fave. TOTAL:

R49.46

PER PORTION:

R12.37

2 (about 600g) frozen chicken leg quarters, defrosted Salt and milled pepper 1 Tbsp (15ml) olive oil 1 Tbsp (15ml) paprika or chilli spice ½ tsp (3ml) ground cumin (optional) Squeeze of lemon juice 4 paninis, sliced and toasted Salsa: 3 Tbsp (45ml) tomato sauce 1 can (400g) chopped tomatoes

1 can (400g) corn kernels 1-3 red chillies or jalapeños, chopped 3 salad tomatoes, chopped Handful fresh parsley, chopped

LEMONY CHICKEN, CORN AND RICE SOUP Rice is a great way to thicken soups – plus it absorbs all the delicious flavours. TOTAL:

R55.90

SERVES 4

PER PORTION:

R13.98

Cut chicken into drumstick and thigh portions (optional). Season. Combine 1 tsp (5ml) olive oil with spices and lemon juice. Rub mixture over chicken. Heat remaining oil in a pan and brown chicken. Reduce heat and cook for 10-15 minutes or until cooked through. Gently heat salsa ingredients in a pot. Serve chicken with salsa and paninis.

2 Tbsp (30ml) olive oil 1 onion, chopped 3 cloves garlic, chopped 5 cups (1.25L) chicken stock 2 cups (500ml) water 2 (about 600g) frozen chicken leg quarters, defrosted 1 cup (250ml) white or brown rice 3 bay leaves (optional) Salt and milled pepper 2 cans (400g each) cream-style sweetcorn Lemon juice to taste Crusty bread, for serving (optional)

SERVES 4 Heat olive oil in a pan and sauté onion for about 5 minutes or until golden. Add garlic and fry for another minute. Add stock, water, chicken, rice and bay leaves, if using. Season. Gently simmer for about 20 minutes or until chicken and rice are cooked through. Remove chicken and cool,then shred (discard chicken skin, if you prefer). Return chicken to pot and stir in corn. Add lemon juice and adjust seasoning, if needed. Serve soup with crusty bread, if you like.

SHOPPING LIST ½ packet dried kidney beans R16 2 cups buttermilk R13.99 8 cups chicken stock R9.10 2 cans cream-style sweetcorn R26.98 1 can chopped tomatoes R13.49 3.5kg frozen chicken leg quarters R120 1 can corn kernels R13.99 400g fusilli pasta R13.20 8 cloves garlic R4.20, 3 onions R7.69 4 paninis R10 1 can peach halves R15.99 1 cup white rice R1.92 6 salad tomatoes R17.77 1 large sweet potatoes R14.90 1 can tomato puree R11.49 TOTAL: R310.71 PANTRY LIST Chutney, cornflour, chillies, dried herbs, fresh herbs, lemon juice, olive oil, pepper, red wine, salt, spices, sugar, tomato sauce.

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Fresh coriander, for serving

READER TASTE TEST

Cindy Tilney, writer and conservationist I loved that this recipe was quick and easy. The pie itself was delicious and the sliced sweet potato topping looks beautiful coming out the oven. Next time I would serve this with sides such as rice, naan, sambals and raita.

SERVES 4

PAIR WITH TALL HORSE CHARDONNAY, R50

SHOPPING ON A DIME Find out how we calculated the prices for these recipes on page 88

CURRIED CHICKEN AND SWEET POTATO PIE Skip the oven step and serve as a stew. TOTAL: PER PORTION:

R36.37 R9.09

2 Tbsp (30ml) olive oil + extra for drizzling 1 onion, chopped 3 cloves garlic, chopped 1 Tbsp (15ml) ground coriander 2 tsp (10ml) ground cumin

2 tsp (10ml) ground turmeric 1 Tbsp (15ml) mild curry powder 1 Tbsp (15ml) chutney 1 sprig curry leaves + extra for serving 3 (about 900g) frozen chicken leg

quarters, defrosted 2 large (about 700g) sweet potatoes 2 cups (500ml) chicken stock Salt and milled pepper 1 cup (250ml) buttermilk 2 tsp (10ml) cornflour

Preheat oven to 180°C. Heat olive oil in a pot and sauté onion for 5 minutes or until golden. Add garlic and fry for another minute. Add spices, chutney and curry leaves, and fry for a minute. Add chicken, 1 cubed sweet potato and chicken stock. Season. Simmer for about 30 minutes or until chicken and rice are cooked. Remove chicken, cool and shred. Whisk a little buttermilk into cornflour to create a paste. Return shredded chicken to pot along with paste and remaining buttermilk. Cook for a minute. Place mixture in an ovenproof dish. Slice the other sweet potato into 3mm discs and arrange on top of chicken mixture. Drizzle with oil, season lightly and bake for about 18-20 minutes. Garnish pie with coriander and curry leaves just before serving.

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ON A SHOESTRING

TRY THIS PnP LIVEWELL BUTTER BEANS (410G)

No time to wait for dried beans to cook? Stock up on protein-packed canned beans that work just as well with tomato-based sauces and Mediterranean flavours.

Change Beans are rich in protein, so if you’d like a vegetarian option, omit chicken and add more beans. It still has all the protein and vitamins minus the meat

TUSCAN CHICKEN AND WHITE BEAN TRAYBAKE Spend less time cooking and cleaning up with this one-pan wonder. TOTAL:

R50.22

PER PORTION:

R12.56

Salt and milled pepper

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2-3 (about 600g-900g) frozen chicken leg quarters, defrosted Glug olive oil 1 onion, chopped 2 cloves garlic, chopped ½ cup (125ml) red wine (optional) 1 can (400g) tomato purée 1 cup (250ml) chicken or vegetable stock 2 Tbsp (30ml) sugar

1 tsp (5ml) dried herbs (like basil, rosemary or Italian herbs) ½ packet (250g) dried kidney beans, cooked 3 salad tomatoes, quartered Fresh basil, for serving SERVES 4 Preheat oven to 190°C. Season chicken and

place in an ovenproof dish. Bake for 25-30 minutes until it starts to brown. Heat olive oil in a pan and sauté onion for 5 minutes or until golden. Add garlic and fry for another minute. Add wine, if using, and cook until reduced.

Add tomato purée, stock, sugar and herbs, then cook for about 3 minutes. Remove chicken from oven and pour sauce around it. Add beans and tomatoes and bake for another 20-25 minutes or until cooked through. Garnish with basil just before serving.

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! it p i Wh

Crispy and light or soft and chewy, we’ve got meringue for every occasion. The Fresh Living food team has a few marvellous tricks up their sleeves PHOTOS: DONNA LEWIS AND TOBY MURPHY RECIPES & STYLING: CHAD JANUARY STYLIST’S ASSISTANT: KRISTEN SCHEEPERS AND LUKE BERGMAN

WHAT’S NEW? Keep your eye on our Instagram page and stories (@freshliving_pnp) for next month’s theme. Post your culinary conundrums and Liezl and Chad will save the day. You’re welcome!

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pnp.co.za

1/24/20 3:46 PM

FRESH LIVING KITCHEN

Meringue

KNOW YOUR MERINGUE

There are three different meringue methods that are commonly used.

Swiss meringue is made by whisking egg whites and sugar over a hot water bath before whipping into stiff peaks, making it the perfect topping if you don’t feel like baking meringue – it’s technically ‘cooked’.

Italian meringue is the most stable of the three, and is made by whisking a thin stream of hot sugar syrup into whipped egg whites. Perfect for mousse or parfait.

French meringue is made by whipping egg whites and castor sugar together. It’s the ‘average Joe’ of meringue, great for meringue kisses and pie toppings. It’s ‘uncooked’ as the eggs only cook once baked in the oven.

@nondyizkitchen via Instagram: “I struggle with getting the egg whites stiff enough. As a result, they collapse once baked.”

CHAD SAYS: Always make sure that your egg whites are at stiff peak stage (see explanation below) before you start adding in the sugar. A little patience and a sturdy wrist are all you need!

@sne_i_am via Instagram: “Does it matter what kind of eggs I use?” LIEZL SAYS: Not at all. Just make sure that your egg whites are at room temperature. Why? The egg proteins are more relaxed at room temperature, which means they can stretch more and capture more air, creating more volume. Remember, the fresher the eggs, the better your meringue will be. You can test the freshness by filling a bowl with cold water and simply dropping an egg in – if the egg sinks, it’s fresh and if it floats it’s not safe to eat.

FRENCH MERINGUE Use immediately as this particular meringue will not hold its shape for very long. 4 large egg whites ½ tsp (3ml) cream of tartar 1 cup (200g) castor sugar ½ tsp (3ml) vanilla essence MAKES 6 CUPS Whisk egg whites and cream of tartar until stiff peaks form (see right). This should take you 3 minutes using a mixer. Gradually add 1 Tbsp (15ml) sugar at a time, at 1 minute intervals. Rub a little meringue between your fingertips to test if all the sugar granules

have dissolved, then whisk in vanilla essence. Transfer meringue to a piping bag and use as desired. CHAD’S TOP TIP Whisking cream of tartar with egg whites helps stabilise the mixture and prevents it from collapsing. LIEZL’S TOP TIP Can’t find cream of tartar? Lemon juice works well too.

SWISS MERINGUE The perfect topping for lemon meringue pie. 4 large egg whites ½ tsp (3ml) cream of tartar 1 cup (200g) castor sugar ½ tsp (3ml) vanilla essence

MAKES 4½ CUPS Whisk egg whites and cream of tartar in a bowl over a pot of simmering water until mixture is warm to the touch. (Make sure the water doesn’t touch the bottom of the bowl – you can even put a tea towel between water and bowl to make sure the eggs don’t overheat.) Immediately transfer mixture to a stand mixer (or use a handheld electric whisk) and whisk until stiff peak stage (see right). Gradually add 1 Tbsp (15ml) sugar at a time, at 1 minute intervals. Once sugar has dissolved completely, whisk in vanilla essence. Transfer meringue to a piping bag and use as desired.

SOFT PEAK VS STIFF PEAK

Whipping meringue is serious business! It’s essential to know about these two stages before embarking on any meringue recipe. STIFF PEAK: Also known as “firm peak”, here the mixture is firm and holds its shape. To test this, lift your whisk to create a ‘peak’, which should hold its shape even

after a few seconds. (Take care not to overwhip as it may cause the mixture to split. Stop when you reach stiff peak stage.) SOFT PEAK: This refers to the stage of beating egg whites when the mixture is just starting to hold it shape. To test this, lift your whisk to create a ‘peak’, which should form a point that slowly loses its shape after a few seconds.

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LIEZL’S CHOCOLATE FRENCH KISSES @caolanawesome “Is it possible to overwhip egg whites the same way you can overwhip cream?”

CHAD SAYS: Yes it is. The egg whites become grainy, watery and flat when overbeaten and will ruin your meringue. Best to start from scratch if this happens. However, I always add a pinch of cream of tartar to my egg whites before whipping them, making them slightly more stable and less likely to separate.

Old-fashioned meringue kisses (or drops) get elevated to a sexy afterdinner treat. 1 batch French meringue (recipe on page 81) ½ slab (40g) dark chocolate, melted Ganache: 1 cup (250ml) cream 1 tsp (5ml) butter 2 slabs (200g) dark

chocolate, chopped MAKES ABOUT 20 (OR 40 DROPS) Place meringue in a piping bag and line a baking tray with baking paper. Pipe 4cm-sized ‘kisses’ onto baking tray. Using a skewer, swirl through melted chocolate to create a marbled effect. Bake at 120˚C for an hour and turn off oven. Cool in oven for at

least 1-2 hours. Remove and cool completely. For ganache, heat cream and butter until simmering, remove from heat and whisk in chocolate until smooth. Cool completely. Place a spoonful of ganache onto one meringue drop and sandwich with another. Store meringues (without ganache) in a cool dry place or in an airtight container for up to two weeks.

LIEZL’S TOP TIP Make French kisses in advance, but don’t sandwich with ganache more than a few hours before serving to keep them as crisp as possible. LIEZL SAYS: Get creative and use granadilla pulp or berry coulis to sandwich meringues instead of chocolate.

TRY THIS PNP CASTOR SUGAR (1KG)

Castor sugar is a must with meringues as the sugar particles are finer, so they dissolve quicker in the egg white when being whipped.

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FRESH LIVING KITCHEN

Meringue

Q GOOD IDEA Make individual tarts by using 4 x 10cm tart tins or ramekins

@cele_noluthando “Any tips for vegan pavlova?”

CHAD SAYS: Follow the step-by-step below for a vegan meringue how-to. Then follow the pavlova recipe (page 84)

STEP-BY-STEP VEGAN MERINGUE

CHAD’S ULTIMATE LEMON MERINGUE The tartness of the lemon filling, crunch from the base and fluffy meringue make for a tang-talising combination. Base: 1 packet (200g) tennis biscuits, finely crushed ½ cup (125g) melted butter Filling: ¾ cup (180ml) milk ¾ cup (150g) castor sugar ¼ cup (60ml) cream 3 large egg yolks

¼ cup (60ml) cornflour Juice (240ml) and grated peel of 4 lemons 1 tsp (5ml) vanilla essence ¼ block (125g) cold butter, cubed ½ batch Swiss meringue (recipe on page 81) SERVES 6-8 Combine biscuits and butter together and press into a greased 35cm x12cm rectangular tart tin. Chill for 1 hour. Heat milk and sugar in a pot and stir until

sugar dissolves. Combine cream, egg yolks and cornflour, and whisk into milk mixture. Add lemon juice and grated peel and cook for about 5 minutes, whisking vigorously until thickened. Whisk in vanilla and butter until melted. Remove from heat. Cool and pour over biscuit base. Chill in the fridge for 1 hour. Top with Swiss meringue. Brown with a chef’s blowtorch or under a hot grill for 3-5 minutes. Slice and serve.

Aquafaba is the viscous liquid from a can of chickpeas which – magically – has a similar consistency and behaves much the same as egg whites in baking. Keep in mind that 2 Tbsp (30ml) chickpea liquid is equivalent to 1 egg white, so you can use this ratio when converting meringue recipes to vegan.

Step 1 Drain

Step 2 Increase the

chickpeas and reserve the liquid (aquafaba). One can (410g) chickpeas yields about 100ml125ml aquafaba.

sugar quantity for the pavlova recipe by about ¼ cup (60ml) when making a vegan meringue to mask the savoury “chickpea” flavour.

LIEZL’S TOP TIPS Weather: Don’t make meringues on a rainy day – the sugar in meringue draws moisture and you’ll be left with a soggy mess.

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Equipment: Make sure your equipment and utensils are grease free and that egg whites are free from yolk – this can prevent egg

whites firming up when whipping. Storage: Always store meringues in an airtight container, as they go soggy easily.

Step 3 Whisk liquid

Step 4 Transfer to

until stiff peaks form and gradually add castor sugar while whisking, until all sugar has been dissolved.

a piping bag and pipe as desired or use as is to make your vegan pavlova.

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FRESH LIVING KITCHEN

Meringue

Q (

@kirstycarp via Instagram: “I had a dinner party and made pavlova, but it burnt so badly I could only serve guests berries. How can I avoid burnt meringue in the future?”

LIEZL SAYS: Never fear Kirsty, the below recipe is failproof. If your pavlova has burnt or has had any colour change, it means your oven temperature is too high. A pavlova should remain completely white – 120˚C to 100˚C is the perfect temperature range.

PAVLOVA The crispy outer layer with a soft chewy centre make this a perennially popular dessert for a reason! 6 large egg whites 1½ cups (300g) castor sugar 2 Tbsp (30ml) lemon juice 2 Tbsp (30ml) cornflour ½ tsp (3ml) vanilla essence For serving: 4 fresh granadillas or 3 cans (110g each) granadilla pulp Toasted coconut flakes Fresh mint MAKES 1 PAVLOVA

COOK’S NOTE Smear a little meringue onto baking tray before lining with baking paper. This prevents the paper from moving around while creating the pavlova

Preheat oven to 120˚C. Whisk egg whites for about 4 minutes until stiff peak stage (see page 81). Gradually add half the sugar 1 Tbsp (15ml) at a time, at about 1 minute intervals or until sugar has dissolved. Add remaining sugar 3 Tbsp (45ml) at a time at about 5-6 minute intervals until sugar has dissolved. Combine lemon juice,

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cornflour and vanilla, whisking out any lumps. Whisk mixture into egg whites until combined. Use a pencil to trace a line onto baking paper around a large 27cm plate. Place paper on a baking tray. Reduce oven temperature to 100˚C. Spoon meringue within the stencil line, creating peaks with the back of a spoon or a palette knife.

Create a slight indent in the centre. Bake for 1 hour and turn oven off. Cool in oven for 45 minutes, keeping oven door closed. Open oven door slightly and leave meringue inside overnight, so that it sets and cools completely. Top pavlova with granadilla pulp, coconut and mint leaves.

CHAD’S TOP TIP Make sure that when the pavlova is drying out the stovetop is not used. Any sudden changes in temperature, moving the meringue or even a loud noise could cause the pavlova to deflate. LIEZL’S TOP TIP Only fill pavlova just before serving – any sooner and it could cause the pavlova to crumble or deflate.

pnp.co.za

1/24/20 3:47 PM

KINGJAMES 49764

Did you know that Pick n Pay Pharmacies have pharmacists on duty, offer free delivery and full clinic services? PROFESSIONAL PHARMACIST ON DUTY

FREE DELIVERY

CLINIC SERVICES

Chat to our qualified and caring pharmacists about your health and wellness needs.

Simply call your closest Pick n Pay Pharmacy before 10 am for same-day delivery.

Contact the nurse on duty for more information or to book an appointment.

PICK n PAY PHARMACIES IN THE WESTERN CAPE • Brackenfell • Claremont • Constantia • George • Ottery • Plattekloof • Promenade • Somerset Mall • Table Bay Mall • Tableview Centre PICK n PAY PHARMACIES IN GAUTENG • Bedworth • Boksburg • Centurion • Faerie Glen • Greenstone • Hurlingham • Montana • Northgate • Lonehill • Norwood • Soweto • Steeledale • The Falls • Woodmead PICK n PAY PHARMACIES IN KWAZULU-NATAL • Durban North • Pavilion • South Coast PICK n PAY PHARMACY IN LIMPOPO • Mall of the North PICK n PAY PHARMACIES IN MPUMALANGA • Middelburg • Witbank

49764_Pharmacy_Fresh Living Ad_Eng 258x198.indd 1

2020/01/16 12:45

THE KNOWLEDGE

BLOCKCHAIN hell in a nuts R

I KEEP HEARING ABOUT BLOCKCHAIN. WHAT IS IT, EXACTLY? A blockchain is basically a list of records (data or information) that are linked and secured using cryptography (the study of analysing and deciphering codes).

OKAY, BUT HOW DOES IT WORK? Imagine an Excel spreadsheet or one of those old-school accountant’s ledger books. Now imagine that it’s shared across networks of a computer (in what’s called a distributed ledger), and everyone has access to it but no one can edit it. There’s no central authority managing or manipulating it and any update has to be approved by all participating peers on the network.

WHY’S IT CALLED BLOCKCHAIN? Spreadsheets work with rows and columns; blockchains work with blocks – that’s how they store data. Every new entry or transaction is saved as a block, with the first block being called Genesis Block, which sounds like the name of an old JeanClaude van Damme film..

THIS SOUNDS LIKE ANOTHER PASSING FAD... How dare you? That is neither true of JeanClaude van Damme nor of blockchain. “Blockchain is rapidly maturing in the local banking and finance industries,” says Felix Antonysamy, the business development head of banking for Africa at tech company Wipro Limited. “Over the past couple of years massive investment has surged into this field. We’re at an inflection

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point, where we’ve moved past the initial hype, and banks are now starting to explore some practical ways to apply the technology to real-world needs.”

WHAT USES DOES BLOCKCHAIN HAVE OUTSIDE OF BANKING? Its basic idea can be applied to anything that needs safe, tamperfree record keeping. That’s the real beauty of it: buyers, sellers, dispatchers, shipping and logistics firms, residential propertyloans companies… the possibilities go way beyond banking. As Antonysamy explains: “Everything

from dispatch orders to receipts to the bill of landing can be woven into a number of blockchain smart contracts. The obligations of all parties will be agreed upfront, and once all of these steps have been fulfilled, payment will be automatically executed.”

THAT SOUNDS LIKE THE SMALL PRINT IN A CONTRACT! Good: it’s meant to. Because of the way it’s designed, blockchain technology removes the intermediaries, making transactions relatively simple and secure (and cheaper, since you’re not paying all those

middlemen to move your money around). Everything is traceable, too – so while you won’t always know who you’re doing business with, you can be almost certain that you’ll be paid.

WHAT DO YOU MEAN, “ALMOST CERTAIN”? This is the internet. As the technology develops, so too do the tricks that cybercriminals use to get through digital security. So far, though, blockchain technology seems to be your best bet for a secure transaction. After all, that’s why it’s used in the buying and selling of cryptocurrencies.

SO IT’S NOT GOING AWAY ANY TIME SOON? Nope. If anything, the use of blockchain technology is likely to spread beyond its use for digital currencies and supply-chain management as the technology continues to mature. It can be used to manage the transfers of title deeds for houses, cars and land or to ensure that wills or other legal documents aren’t tampered with. It can also be used to monitor and enforce legally stringent areas such as weapons tracking, prescription drugs and medical-marijuana stocks. The possibilities are almost endless.

ILLUSTRATION: SHUTTERSTOCK

It’s the backbone tech behind cryptocurrencies such as bitcoin… but what is a blockchain, actually? Mark van Dijk boots up his laptop to find out

pnp.co.za

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SOUTH AFRICA

Picture: NSRI / Paula Leech

Sea Rescue is in the business of hope. We believe in the idea that a group of people who offer up their time, funded by a group of people who offer up finances, can collectively help others at their most vulnerable. This brings hope in a hopeless situation. The sincere goodwill of those who volunteer and those who donate, has sustained this organisation for over 50 years.

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2019/11/20 14:37:08

AT A GLANCE

{ RECIPE INDEX } = Vegetarian

SHOPPING TIPS

= Diabetes friendly

STARTERS, SALADS, SOUPS AND SIDES 13 Asian beef salad 73 Moroccan couscous salad 74 Cameroonian groundnut puffs 76 Coronation chicken pasta salad 77 Lemony chicken, corn and rice soup MAINS 11 Roast vegetable biryani 12 Roast vegetable lasagne 14 Reuben’s sarmie 15 Baby carrot and goat’s cheese tart 20 Prawn flatbreads 22 Salt and pepper squid with harissa mayo 29 Baked butternut rösti 30 Med-style chicken and pasta bake 31 BBQ pulled beef 32 Spanish omelette with red pepper and tomato salad 34 Saucy beef and bean pies 38 Green phyllo tart 40 Calamari jambalaya with pea and corn rice 40 Chicken and corn nacho bowls

41 Cauliflower mac ’n cheese 42 Po’ boy ciabatta sandwiches 77 Spicy chicken with warm corn salsa 78 Curried chicken and sweet potato pie 79 Tuscan chicken and white bean traybake BAKING, SWEET TREATS AND DESSERTS 11 Tart case 37 Mini berry galettes 73 Africa map ginger biscuits 81 French meringue 81 Swiss meringue 82 Liezl’s chocolate French kisses 83 Chad’s ultimate lemon meringue 83 Step-by-step vegan meringue 84 Pavlova OTHER 12 Dukkah 12 White sauce 17 Ice lollies 27 Freezable curry sauce 28 Butternut cheese sauce 73 Jungle Flame drink 74 Dhania dip

DIABETES-FRIENDLY RECIPES The diabetes-friendly logo on selected recipes helps you identify examples of meals that can be included as part of a balanced and healthy diet. This information is not intended as a substitute for professional medical advice or treatment, so please contact your healthcare professional for advice specific to your needs. For more nutritional tips to help manage diabetes, contact Pick n Pay’s dietitian Juliet Fearnhead on 0800 11 22 88 or healthhotline@pnp.co.za.

{

COOK'S NOTES

Ganache: This creamy chocolate-and-cream based liquid is ideal for icing and filling cakes. For successful results use good-quality chocolate that contains a high

}

percentage of cocoa butter. Goulash: This traditionally Hungarian stew comprises chunks of meat simmered with vegetables, herbs, and spices until tender.

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* The cost of foods that can only be bought in predetermined quantities – for example, a packet of almonds – is calculated according to the quantity required by the recipe, not the total cost. Keep the leftovers to use in other recipes.

{

* We’ve scaled back on costs as far as possible, but some recipes might offer ‘splurge’ ingredients that are optional and simply enhance the yumminess. * The cost of meals does not include regular pantry items such as stock, oil, garden herbs and spices.

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 8 April 2020.

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 7 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 3 consecutive times using the contact number supplied. Should the winner not respond within 3 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 may be the stylist’s own.

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