Fresh Living Winter Issue 2020

FRESHLIVING | pnpfreshliving.com

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ONLY

R25 per issue

Issue 140 | Winter 2020

Get your copy free online SOUTH AFRICA’S BEST-LOVED FOOD MAGAZINE

Herby T-bone steak with garlic confit.

Recipe on page 22

WINTER 2020 ISSUE 140 20140

9 771995 686005

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50+ comfort food recipes for the new normal

+

Master the art of cooking risotto

+

Kids’ screen time – how much is too much?

6/11/20 12:20 PM

NEW LOOK! Introducing the deliciously decadent Dark & Mint Dark Chocolate Slab & Bar NEW

0% ADDED SUGAR

NOW IN 100G MORE TO ENJOY!

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2020/03/18 13:17

Forging forth COOK THE COVER Love our cover dish? Head to pnp.co.za/recipes/cook-thecover to find a convenient shopping list of all the ingredients (which you can buy online), then share your creation with us on Twitter (@Fresh_Living) or Instagram (@freshliving_pnp) with the hashtag #FLGrams.

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

pnpfreshliving.com

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‘It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of light, it was the season of darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we had nothing before us…’

So opens Charles Dickens’ 1859 book A Tale of Two Cities and I can’t help feeling that every line mirrors our reality today. But we are made of stern stuff – and realise we all need to be agile and adaptable in our new normal.

What does the new normal look like? Well, for Fresh Living, it meant we were unable to print our May issue due to the nationwide lockdown, but we did pop it online for you. We also – far more excitingly – launched our very own Fresh Living website (if you weren’t already aware), called Fresh Living Lockdown Edition. We put it together in record time and are delighted to announce that, due to its enormous popularity, it will live on beyond lockdown and into perpetuity.

Happy Days! So please do visit pnpfreshliving.com and have a look as content is updated daily and you’ll find a fabulous collection of recipes, how-tos, tips, hacks and videos, with more being added as I type.

But let’s get back to the magazine you’re holding in your hands – as you can see, we’ve made a few changes.

Fresh Living will now be a quarterly magazine with a lot more pages – this is the Winter edition – and in order to remain economically viable and keep bringing you the content you love, we need to ask that you pay R25 per issue – still one of the most affordable magazines on the market today especially considering that it holds more recipes than most cookbooks at a fraction of the cost.

In this issue we have taken into account our changed world, our shrunken pockets, our desire to connect and share stories, our need for the safety of our homes and families. So here it is: an issue packed with immune-boosting recipes, affordable proteins and endless swap-outs to suit your pantry and pocket.

Now, more than ever, we’d like to hear what’s important to you, what you’d like to see more or less of.

So drop us a line at letters@freshlivingmagazine.co.za and we’ll see what we can do. And, be sure to follow us on Twitter @Fresh_Living and Instagram @freshliving_pnp with the hashtag #FLGrams.

Enjoy!

JUSTINE DRAKE EDITOR, FRESH LIVING

FOLLOW ME ON Twitter @justine_drake Instagram @justinedrakecooks Facebook @JustineDrakeSA Fresh Living – June/July 2020 | 3

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contents IN THIS ISSUE WINTER 202 0

REGULARS

6 Feedback Write to us and win!

17 Hot picks Foodie news and more 24 Bottoms up Cooking with delicious reds 46 Health How to boost your immune system 53 Soundbite Tips to manage your kids’ screen time 65 Slice of life Dads with a difference 68 Light relief Susan Hayden on feeding the fussy

Buckwheat banana loaf.

Recipe on page 59

73 Home affairs The great big bedroom update 84 Pet’s corner Goodies, advice and info 86 Think positive A roundup of good news and inspiration 112 Beauty spot Kitchen staples that do wonders for skin and hair 120 Recipe index This issue’s fantastic dishes 122 One last thing World Kissing Day

RECIPE REGULARS

FEATURES

11 Everyday heroes A week’s worth of one-pan dinners anyone can master 56 Good for you The benefits of ancient grains plus do-good recipes to try 91 On a shoestring Family meals from around the globe – all for under R300!

115 Fresh Living kitchen Risotto masterclass

26 Soup it up 12 ways with four delicious soup bases 35 TV eats Fab meals to match your mood and movie/series selection 50 Plant power Deliciously gooey vegan brownies you’ll love 80 Thrifty flavour bombs 5 pantry heroes that’ll save the day 88 Parenting Top first-aid tips every parent should know 96 Money matters How to deal with debt 98 Use what you’ve got Hearty offal dishes that will turn fussy eaters into fans 105 Pasta perfection All the pasta solutions you’ll ever need

COVER IMAGE Photo: Michael le Grange Styling: Liezl Vermeulen

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SAY IT, WRITE IT, share...

FEEDBACK

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

Winning letter

COOKING THROUGH LOCKDOWN

I’m a wife and mom of two boys – a toddler and a second grader. Both my boys love good food and they’ve become so fond of my cooking.

Despite having a demanding career as a structural engineer, my passion for eating well pulls me both to the garden and the kitchen. I garden in my spare time and we also have hens whose eggs we collect daily.

Instagram @freshliving_pnp

Fresh Living has made preparing all our meals so easy during lockdown.

My boys and I enjoy perusing the magazine, with each of us suggesting what we should try out next. Initially, I used to wonder why my husband insisted on bringing the magazines home after shopping, until my eldest son took an interest in them (they are the first thing he started reading without being forced).

Some recipes are a winner with the kids, while others my husband and I end up enjoying by ourselves. We have a few favourites, like the ‘Sweet potato and ricotta muffins’ from the October 2019 issue. Yip, we have a dedicated cupboard for all the magazines so we can pull them out whenever we need them. Thanks for making our lockdown meal prep so effortless. – IDAH DEKA

Twitter @Fresh_Living

SAVING FOR THE FUTURE I would like to extend my appreciation to the Fresh Living team for always delivering outstanding articles and recipes. The finance article on page 64 of the April 2020 issue was a relatable read for me.

Having a 12-year-old boy who will be a teenager soon scares me, as it’s that age where they follow the latest fashion and technology trends which don’t come cheap. From the article I’ve learnt how I can say ‘no’ gently, and how I can phrase a ‘no’ so that it doesn’t sound harsh.

Growing up, I didn’t have much and now, as a working mom, I’m terrible at saving! I really want to change the narrative when it comes to saving money for my children. – TOZAMA DINAH MNONOPI

STAFF QUESTION The national lockdown has certainly changed the way we do things, from working from home, homeshooling the kids and building relationships remotely to finding new ways to shop and save money. We asked FL staffers to share how the lockdown changed their way of life and what they appreciate most. They said…

“Pre-lockdown, we ordered takeaways twice a week. Since social distancing has been required, we’ve been cooking every night. We now eat dinner as a family, which has been a great bonding experience.”

– Kirsty Carpenter

“I definitely appreciate health more. My husband became ill and showed corona-like symptoms. I was concerned and he was in pain but fortunately it wasn’t Covid-19.

I’m grateful for our health and our union.” – Jill Petersen ILLUSTRATION: SHUTTERSTOCK

“I appreciate the shift in perspective that lockdown has given me on the value of human connection.

Technology cannot replace the warmth and comfort we give each other when we are together.” – Kelly Smith

“I appreciate that we are spending much more time with our parents.

Life before this global pandemic was so busy that we had little time to spend with our folks, so now we get to see them 24/7 and we are grateful.

We now play, eat and drink together.”

– Randy Mpanza

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FEEDBACK

Q&A with Tessa

This issue’s faves according to… Tessa Smith, production manager

WIN

Write to us: the star letter will receive a R500 Pick n Pay voucher!

Idah Deka, 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… The simplicity and versatility is so evident in the ‘Tuscan steamed fish and couscous’ recipe on page 11. Love it!

Lends itself to so many ingredient varieties as it suits any occasion and pocket. Healthier too, if I replace the cream with yoghurt.

Top tips worth trying… Knowing the challenges of being a single working mother raising a 14-year-old son made me immediately want to call the ‘Dad Coach’ on page 65. My dad was a great influence in my life, and I’d like to help growing young men become the best adult men they can be.

BE INSPIRED Some fabulous Instagrammers to follow!

WE LOVE HEARING FROM YOU ONLINE! Comment, tweet, DM or even email us

8 | Fresh Living – Winter 2020

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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 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 Rowan Manning FOR PICK N PAY Michelle van Schalkwyk-Haley CONTRIBUTORS Anna Carolina Alberts, Mandy Allen, Dewald Daniels, Juliet Fearnhead, Susan Hayden, Patrick Latimer, Michael le Grange, Donna Lewis, Hope Malau, Cathy Marston, Zanele Mji, Toby Murphy, Toby Newsome, Sona Sales, Romi Schneider, Waldo Swiegers, Mark van Dijk, Estvan Vermeulen, Caroline Webb, Daniela Zondagh 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 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

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

Who? Ciarra Siller @peanutbutterpluschocolate Why? Looking for great gluten-free, dairy-free and vegan bakes? Check out what this health-conscious foodie has to offer on her indulgent dessert blog.

living

Who? Fresh Living Magazine @freshliving_pnp Why? We keep you informed and inspired with easy recipe ideas, behind-the-scenes action from each issue, shopping tips and more.

@stellie_bouwer I often use a picture of a deliciouslooking meal as inspiration, and work with what I have to make my own meal. I love the Fresh Living magazine, they have such a big variety of healthy meal recipes.

Any person using information contained in this publication does so at his/her own risk and such person hereby waives any right to action against Pick n Pay Retailers (Proprietary) Limited (“Pick n Pay”) and indemnifies Pick n Pay, its employees, agents, sub-contractors and suppliers against any claims for loss, damage to person or property, injury, liabilities, claims, sickness or death which may result from the use of such information or from any other cause whatsoever suffered either by such person or by any third party. Fresh Living is published on behalf of Pick n Pay by John Brown South Africa (Pty) Ltd © 2019. Address all correspondence to: John Brown Media SA, PostNet Suite # 2, Private Bag X11, Mowbray 7705, Cape Town.

Tel: 021 486 7600 Fax: 021 486 7614. The contents of this magazine are protected by copyright and may not be reproduced without permission.

ALL PRICES IN FRESH LIVING ARE CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE Printed on recyclable paper Fresh Living may be wrapped in recyclable plastic to preserve any inserts. Please recycle the wrapping after removing it.

pnpfreshliving.com

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Made with love.

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

TUSCAN STEAMED FISH AND COUSCOUS This dish works well with mackerel fillets too, or even trusty ol’ hake

Share your delicious Instagram snaps with us by using the hashtag #FLGrams

1 cup (250ml) wholegrain couscous 1 packet (400g) baby marrows, thickly sliced 1 cup (250ml) cream 2 cups (500ml) water or vegetable stock 1 jar (140g) sundried tomato pesto Juice (30-60ml) of ½-1 lemon 4 portions (600-800g) salmon (or any sustainable white fish) Salt and milled pepper 1 packet (100g) English spinach, for serving Sliced spring onion, for serving SERVES 4 Preheat oven to 180°C. Combine couscous, baby marrows, cream, water or stock, pesto and lemon juice in an oven dish.

Mix well.

Top couscous with fish, season and cover with foil.

Place in oven and cook for 15-20 minutes.

Serve with spinach and spring onion.

show

ONE-PAN 11-Everyday Easy COR 2.indd 11

DINNER IN UNDER 30 MINUTES

Usually, one seems like a lonely number. But when it comes to using one dish to whip up weeknight dinners, that number is nothing but heavenly, says Liezl Vermeulen PHOTOS: MICHAEL LE GRANGE RECIPES AND STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANT: GAIL DAMON

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

STAFF TASTE TEST

Elmari Potgieter, translator and copy editor “I cooked this for my housemate during the national lockdown, and we had the rest of it the next day. It was absolutely divine and she said it was her favourite lockdown dish so far.

I’d use half cream and half milk to balance the richness of the recipe.

Some of my friends are vegetarian, so I’d swap the chorizo for mushrooms. If you want to save money, bacon or even chicken strips would work well too. I’d recommend it to anybody who doesn’t want to work too hard, but still wants to impress guests with a stunning dish.”

SPANISH OVEN FRITTATA Eggs are a great source of protein for dinner. Go on, crack ‘em.

2 red peppers, cut into chunks 1 yellow pepper, cut into chunks 3 (250-300g) medium potatoes, cubed 200g chorizo, sliced Salt and milled pepper Glug olive oil

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6 eggs, whisked 1 cup (250ml) cream or milk ½ tsp (3ml) paprika Handful chopped parsley Rocket, for serving Ciabatta or baguette, for serving SERVES 4 Preheat oven to 180°C. Place peppers, potato and chorizo in a 20cm ovenproof dish or

pan, season and drizzle with oil.

Roast for 20-25 minutes until crispy.

Combine eggs, cream or milk, paprika and parsley.

Season.

Pour egg mixture over roasted veg and chorizo, mixing well to equally distribute.

Bake for 18-23 minutes or until set.

Serve topped with rocket and ciabatta or baguette on the side.

PAIR WITH JACQUES MOUTON SPECIAL RESERVE RED, R100

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MOROCCAN CAULIFLOWER Add a can of lentils to the curry sauce to bulk up this meal.

2 heads (about 300g each) cauliflower Glug olive oil 1 tsp (5ml) each coriander seeds, cumin seeds and mustard seeds, crushed Salt and milled pepper

GOOD IDEA Serve on a bed of barley or spelt for added fibre and protein

Sauce: 1 can (400g) coconut milk 1 sachet (100g) butter chicken paste 1 Tbsp (15ml) tomato paste 1 Tbsp (15ml) ground turmeric Juice (60ml) of 1 lemon For serving: ½ packet (50g) almond flakes, toasted ¼ cup (60ml) cranberries Handful coconut flakes, toasted (optional) Grated peel of 1 lemon Handful chopped mint and parsley Toasted mini pitas SERVES 4 Preheat oven to 200°C. Place whole cauliflowers in a deep roasting pan, drizzle with oil, and sprinkle over crushed seeds. Season.

Roast for 20 minutes or until brown on top.

Combine sauce ingredients and pour around cauliflower.

Return to oven for 10-12 minutes.

Combine nuts, dried fruit, coconut flakes, lemon peel and herbs.

Scatter over cauliflower and serve with pitas on the side.

TRY THIS PnP CHICKEN KORMA PASTE (130g)

PnP’s range of fragrant curry pastes are just as good as homemade. From mild korma to delicious butter chicken, make sure to add them to your trolley this season.

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

Sticky-sweet with a hint of spice.

Sesame seeds, fresh coriander and chopped chilli, for serving SERVES 4 Combine orange juice, soy sauce, sriracha and honey.

Marinate chicken in

mixture for 1 hour.

Preheat oven to 180°C. Place chicken on a roasting tray, brush off excess marinade and reserve for basting.

Season.

Roast for 25-30 minutes.

Add greens to tray and drizzle with reserved marinade.

Return to oven for 10-15 minutes, basting regularly – take care to not let the sauce catch.

Serve topped with sesame seeds, coriander and chilli.

ta ke s!

Juice (160ml) of 2 oranges + extra wedges for roasting ¼ cup (60ml) soy sauce

3 Tbsp (45ml) sriracha 3 Tbsp (45ml) honey 1 pack (8 pieces) chicken drumsticks and thighs Salt and milled pepper 1 packet (200g) fine green beans 1 packet (20g) PnP Tasty Stem broccoli

GOOD IDEA Don’t have sriracha?

Add a teaspoon of chilli paste instead.

If you’re not a fan of anything spicy, omit sriracha and use hoisin sauce.

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Per

ate h ,w h s fre y tl fec

r it e v

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

SOY & ORANGE CHICKEN TRAYBAKE

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

GOOD IDEA Potato or butternut wedges work just as well. Make loaded nachos by adding some spicy mince

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

FRIDAY NIGHT FEAST

SWEET POTATO SHEET NACHOS A guilty pleasure made a little healthier.

1.5kg small-medium sweet potatoes, cut into 3-4cm wedges Salt and milled pepper

Glug olive oil 1 can (400g) tomato salsa 1 can (400g) black beans, drained 1 cup (125g) cheddar, grated For serving: 2 avocados, diced

Lemon or lime wedges Dollops cottage cheese, yoghurt or sour cream Handful fresh coriander and chopped red chilli SERVES 4

Preheat oven to 200°C. Toss sweet potatoes with oil.

Season.

Roast for 30 minutes or until well browned and tender.

Scatter sweet potatoes with beans,

top with salsa and scatter with cheese.

Return to oven for another 5-8 minutes.

Serve with fresh avocado, dollops of yoghurt or sour cream and garnish with coriander and chilli.

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

GLUTENFREE

Easiest chocolate torte Recipe on next page

COOK’S NOTE

This is a rustic cake and is quite dense and almost brownie-like. So make sure it is completely cool and be careful when unmoulding .

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ingredient meal

The cold weather gives us every excuse to indulge in decadent desserts – we’ve made it even easier with this quick, flourless fix Fresh Living – Winter 2020 | 17

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HOT PICKS | THINGS TO BUY, EAT, DRINK AND KNOW EASIEST CHOCOLATE TORTE Preheat oven to 180°C. Melt 3 slabs (80-100g each) dark chocolate over a double boiler or in the microwave. Cool slightly.

Separate 2 eggs and

1

whip egg whites with ½ cup (125ml) castor sugar – adding sugar 2 Tbsp (30ml) at a time until stiff peaks form. Combine egg yolks and melted chocolate and fold in meringue mixture.

Spoon into a lined and greased 18cm cake tin. Bake for 20-25 minutes. Cool completely.

Dust with icing sugar and garnish with sliced oranges and grapefruit.

SERVES 6

3

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Choose from a range of Ethiopian, Guatemalan, Colombian and Ugandan blends! At R64.99 for 250g.

5

2

LITTLE

4

NGERS LIFE-CHA Adding a teensy pinch of salt to your coffee grounds before you add hot water can make your coffee taste less bitter.

WARM UP YOUR DAY Try me, I’m Buy any 2 PnP Buy any 2 PnP creamy NEW instant soups for R20 instant soups for R25

OFFER VALID 8 JUNE – 16 AUGUST 2020

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PEANUT BUTTER BISCUITS Use this simple yet delicious recipe to get creative. You’ll thank us later!

Preheat oven to 180°C. Combine 3/5 cup (90g) cake flour, a pinch of salt, 1 cup (200g) brown sugar, 1 cup (250ml) smooth peanut butter, 1 tsp (5ml) vanilla essence and 1 egg in a bowl to create a dough. Shape tablespoons of the mixture into balls. Place on a greased and lined baking tray and flatten with the back of a fork. Bake for 10-12 minutes or until golden. Cool completely before storing in an airtight container. MAKES 18-20

SWAP

SWAP

Regular cake flour with almond flour

Smooth peanut butter with almond butter

SWAP

Brown sugar with white sugar or a spoon-for-spoon sugar replacement

TAKE IT UP A NOTCH Get creative and fold through a variety of ingredients to take your biscuits to the next level.

Chopped fresh strawberries, dried cranberries, toasted coconut flakes and mixed nuts are all great ideas.

Happy baking!

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

WINTER DIARY

BUDGET BEATER Chef and cookbook author Hope Malau shares his thrifty weeknight dinner idea, sure to keep your family coming back for more!

The world is (hopefully) opening up again, whether you’re keen to get out into nature or stay in and cook up a (winter) storm, you won’t want to miss out on these Webtickets.co.za events…

Hiking at Mont Rochelle When: Daily throughout July and August Hiking in the time of Covid-19? Is it safe?

You bet, as long as the proper protocols are observed. The reserve offers spectacular views of the Franschhoek Valley as well as wonderfully diverse plant life. Choose walks or hikes depending on your fitness level – they range from one-hour walks to day hikes. Not to be missed by hikers and nature lovers alike. montrochellehiking.co.za I-Cook Channel When: July and August A live cooking class in the comfort of your own home to which you can cook along using ingredients that have been delivered to your door? Yes please! Cook with a celebrity chefs Franck Dangereux, Luke Dale Roberts and more in the comfort of your own home. No shopping.

No complicated recipes.

Only good cooking, good fun, and entertainment.

Local quality ingredients, selected by the chef, this is one we cannot wait to try! i-cookchannel.co.za

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BEEF, CABBAGE AND POTATO HASH Preheat oven to 180°C. Season 500g beef silverside, place on a baking tray and drizzle with oil. Roast for 25-30 minutes, remove from oven and rest for 15 minutes before slicing into cubes. Heat 2 Tbsp (30ml) canola oil in a large pan and add 6-8 peeled and cubed potatoes and fry for 7-8 minutes. Add 1 sliced onion and 3 chopped garlic cloves and cook for a further 3-5 minutes. Stir through ½ head shredded red cabbage, 1 tsp (5ml) each ground turmeric and cayenne pepper, and cook for 5 minutes (if using corned beef, add it at this stage). Season. Serve hash with beef and garnish with fresh herbs. SERVES 4

HOPE SAYS: For an even thriftier version, swap the beef silverside for canned corned beef instead and top with a fried or poached egg

LITTLE

NGERS LIFE-CHA

Fabric shopping bags aren’t only brilliant for carrying groceries home and keeping the environment plastic-free – you can also use them to store things in your freezer. Group frozen veg, meat or pastry (in their packaging or containers) and store separately in fabric shopping bags so you can lift the entire lot out when you want to see what’s what in your freezer.

PnP tote bag made from recycled plastic, R4

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

STEP-BY-STEP

How to...

MAKE CRISPY TOFU

Step 1 Remove tofu from packaging and place between two plates.

Apply pressure to the tofu – this removes any excess liquid. Pat dry with kitchen paper.

Step 2 Slice or cube tofu as desired.

Step 3 Season well, dust with cornflour.

Step 4 Shallow-fry in hot oil until golden and drain on kitchen paper.

Alternatively, place tofu on a wire rack over a baking tray and bake at 200°C until crispy. Serve.

1

2

3

4

GOOD IDEA Make a quick Asian sauce with ¼ cup (60ml) each soy sauce and water, 3 Tbsp (45ml) brown sugar, 2 sliced spring onions and 1 chopped and deseeded red chilli, and cook over a medium heat until syrupy. Toss cooked crispy tofu in sauce and serve sprinkled with sesame seeds.

S imple

SOUP SOLUTIONS It's hard making a hearty soup when you work 9-5.

Enter slow and pressure cookers – a great way to save time and electricity. Want to try our delicious soups on page 24? Here's what to keep in mind when converting a stove-top recipe to your electric cooker:

 Don’t skip the browning of meat or veg – that's where all the umami flavour comes from.  When using the low heat setting on a slow cooker, stews/soups can simmer for about 6 and 8 hours. On high, the cooking time is around 3 to 4 hours.  When using a pressure cooker, take care not to fill it more ¾ full as it may cause spillage. When you've reached the hour mark, safely check whether your meat is tender, and be sure

to monitor your liquid/meat ratio – you wouldn't want all your liquid to evaporate into steam or have your meat burn. A rule of thumb is that cooking on a high heat setting should take about 45-60 minutes.  To maintain the colour, shape or crunch of your vegetables, simply stir blanched or steamed veg through just before serving.  If you’re using dried beans or chickpeas, be sure to pre-soak them overnight or they may come out hard.

MUST TRY Want to invest in a cooker? Save with a manual pressure cooker that works on your stove-top or splurge with an electric pressure cooker. Either way, winter meals will be ready in a jiffy.

Tedelex pressure cooker (11L), R699 Russell Hobbs electrical pressure cooker (6L), R1 499

Look out for PnP’s all-new Livewell tofu range.

Try the plain, black sesame seed or coconut curry tofu – find it in the cheese fridge. Available at R39.99.

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

5 minutes with…

The T-shaped bone divides the sirloin (larger piece) and fillet meat – the best of both worlds.

We caught up with this all-round gourmet gal and founder of catering company GlamFoodie.

What was your lockdown experience like?

Lockdown really helped me appreciate what truly matters. I have a bigger appreciation for good health and I love being resourceful and responsible with my budget. All the nice-to-haves I thought I needed aren’t as important as I thought they were. I experimented a lot with vegetarian and vegan cooking, which was wonderful – healthy and nutritious. The secret to a tasty veggie burger is loads of finely chopped fresh herbs. Though I must admit, a few weeks into the lockdown I was getting slightly sick of cooking and had a serious case of cabin fever.

What’s your winter survival plan?

Winter is all about comfort food, so I make sure I have plenty of dried pulses and beans that I combine with seasonal vegetables to make hearty soups. I also stock up on herbal teas that I can infuse with lemon and ginger to stay hydrated. I’ve swapped hot chocolate for turmeric lattes, which I’m totally obsessed with.

What do you love about what you do?

I’m able to express my creativity… I’ve always been artistically inclined so now I get to use food as my medium and plates as my canvas. I also love that food is such an integral part of who we are – when we celebrate, we eat, and when we mourn, we eat. Being able to create memorable dishes for people is priceless.

NGERS LIFE-CHA

Do you use wax paper? Do you eat cereal? Plastic cereal bags can be used in place of wax paper in most cases. Cut the edges to flatten out and use to wrap sandwiches or as you would wax paper.

22 | Fresh Living – Winter 2020

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Marinade: 1/ cup (80ml) olive oil ³ 2 cloves garlic, crushed 10 sprigs each rosemary and thyme, bruised Handful parsley, chopped 8 peppercorns Grated peel of 2 lemons 2 large T-bone steaks Salt and milled pepper Knob butter, for frying SERVES 2-4

Cook the cover

Preheat oven to 170°C. Place garlic, thyme and oil in an ovenproof bowl and cover with foil.

Roast for 60-80 minutes and set aside.

Combine marinade ingredients and brush onto steaks.

Marinate for 30-60 minutes at room temp (cold, refrigerated meat may not cook evenly).

Heat a pan with some marinade until smoking hot or prepare hot coals.

Season steaks well.

Pan-fry or braai steaks for 3-4 minutes per side for medium rare, adding a knob of butter 1 minute before done.

Wrap in foil and rest for at least 8 minutes.

Serve steak sliced or whole and top with garlic confit.

PHOTO: MICHAEL LE GRANGE RECIPE AND STYLING: LIEZL VERMEULEN

Garlic confit: 10-12 cloves garlic 2 sprigs thyme 1 cup (250ml) olive oil

HAPPY BIRTHDAY, PICK N PAY

21

That’s now many rands it takes for FoodForward SA to feed someone for a week. This Mandela Day (18 July), simply make a donation towards Pick n Pay’s Feed the Nation relief fund. The campaign was established in response to the Covid-19 pandemic, and at the time of going to print had raised a whopping R5.1 million in public donations! It’s still going – donate cash at any PnP till point, donate your Smart Shopper points to FoodForward SA (the biggest food bank and distribution partner in the country) via the app, or donate online at foodforwardsa.org. For more ideas on how to spend your 67 minutes making a difference in the lives of others, visit mandeladay.com

Your favourite family supermarket is 53 years young this July…

Look out for fabulous in-store specials and discounts – let’s celebrate!

PHOTOS: DONNA LEWIS STYLIST’S ASSISTANT: KRISTEN SCHEEPERS PRICES CORRECT AT THE TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE

INE CHARMA E P O L A RAM

LITTLE

HERBY T-BONE STEAK WITH GARLIC CONFIT

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6/11/20 3:57 PM

PROMOTION

COMBO

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Any 400g soup sachet + 400g ciabatta

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PHOTO: DONNALEWIS STYLING: ANNA CAROLINA ALBERTS PRICES CORRECT AT THE TIME OF GOING TO PRINT BUT MAY BE SUBJECT TO CHANGE

Pick n Pay’s affordable range of hearty winter soups are ideal for a meal in minutes

Promo Soup.indd 23

Everyone knows that a steaming bowl of soup with crusty ciabatta on the side is a match made in heaven, which is why Pick n Pay is bringing you this souper special: a 400g heat-and-eat ciabatta with 400g soup for only R55! From creamy butternut soup (we recommend you serve it topped with crispy bacon bits, chives and a dollop of sour cream) and wholesome curried lentil soup (just add chopped coriander) to deliciously creamy tomato soup which loves a little crumbled feta. Best of all? The soups and ciabatta are both freezer friendly, so stock up!

Any 2 for R60

6/11/20 3:58 PM

HOT PICKS | BOTTOMS UP

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WHAT’S COOKIN’?

Cathy Marston shares her tips on cooking with wine and samples four exclusive reds to see you through winter My mother gave me a fridge magnet for Christmas that said: “I love to cook with wine – sometimes I even put it in the food!” because she knows that I am more than generous when it comes to sloshing it around my pots and pans. I actually have a lot of wine in my

kitchen. There are three racks: one my husband isn’t allowed to touch unless he wants to sleep in the dogbox; a second he can go into if I’m not there, but woe betide him if I’ve had a bad day and he’s opened the last bottle of my favourite wine; and then the last, which he is free to

broach at any time.

So I have these three racks but none of them are for cooking. I don’t know who on earth uses a “4 cups or 1 litre of Burgundy red wine” for their boeuf bourguignon (as instructed by famous French chef Alain Ducasse) but it certainly isn’t me – that stuff

Warming winter reds These robust red wines – all exclusive to Pick n Pay – are just the thing to chase away the cold-weather blues.

They’re also perfect for pairing with (or even adding to) hearty winter soups and stews.

PnP exclusive

Kaapzicht Jacques Estate Mouton PnP PnP exclusive Kaleidoscope exclusive Special Red Blend R85 Reserve Tasting notes: Red, R100 wild berries, Tasting notes: sweet spice and hints of dark musk – lush, chocolate supple and juicy. and truffle.

Glass Act

L’Avenir Pinotage, PnP exclusive R110 Tasting notes: a touch of sweet spice supports cherry and plum flavours.

Le Bonheur The Manor Meander Merlot, R100 Tasting notes: ripe cherries, blackcurrant and cedarwood.

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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So my advice is to choose a red that isn’t too expensive, has quite low tannins and not much oak.

Whatever you do, never use a 750ml bottle for a recipe that calls for anything more than 600ml. Saving that last glass for the cook to enjoy makes all the effort worthwhile!

WHAT I’M DRINKING THIS MONTH: Chad January, deputy food editor There’s nothing like a wee dram on a cold night…

I always make sure I have a bottle of Bain’s Cape Mountain Whisky (R289.99) in my drinks cabinet – this 100% South African whisky is just the thing to keep the winter chill at bay.

FIND THESE WINES AND MUCH MORE AT PNP.CO.ZA 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

Join our

Pick n Pay Wine Club

costs hundreds of rands and I refuse to believe that anyone can actually taste it after four hours of slow cooking. No, I cook with good old box wine, adding generous splashes to all my spag bols, casseroles and stews. I used to worry about feeding my child food cooked with wine but as long as you let it simmer long enough the alcohol evaporates and then it’s perfectly safe for kids to enjoy.

Now that the weather is getting cooler, cooking with wine really comes into its own – it’s perfect for tenderising cheaper cuts of meat and adding flavour and texture to pies, roasts and stews. I use box wine for it all. The only exception is sauces.

I once tried to make a red-wine reduction using box wine and it was horrible.

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2020/05/08 10:13

S ouper

TROOPERS

There's nothing better in winter than a pot of soup simmering away, right?

Do you know what’s even better? Not having to worry about whipping up a batch from scratch. To help you get ahead, we give you four delicious soup bases and 12 ways to turn them into something different every night PHOTOS: TOBY MURPHY RECIPES & STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANTS: GAIL DAMON AND KATE FERREIRA

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THE BASIC RECIPE

BUTTERNUT SOUP Roasting butternut is the secret to giving this soup a strong, bold flavour. It's great as is, or try one of our tasty variations to bulk it up.

3kg cubed butternut ¼ cup (60ml) olive oil Salt and milled pepper 3 onions, chopped 5 stalks celery, sliced 1 Tbsp (15ml) each ground cumin and ground coriander ½ Tbsp (7ml) ground cinnamon 5 cups (1.25L) chicken or vegetable stock 3 cups (750ml) water 2-3 Tbsp (30-45ml) lemon juice 1 tub (250ml) cream ½ cup (125g) butter (optional) MAKES 4½L Preheat oven to 200°C. Place butternut on 2 or 3 baking trays, take care not to overcrowd trays.

Drizzle with 2 Tbsp (30ml) olive oil and season.

Roast for about 30 minutes or until well browned.

Heat remaining oil in a large 6-8L pot and sauté onion and

celery for 8-10 minutes or until golden.

Add spices and cook for a minute.

Add butternut and remaining ingredients, excluding cream and butter, and simmer partially covered for 35-40 minutes.

Season.

Cool slightly and blitz with a stick blender until smooth.

Stir through cream and butter (if using).

Cool before refrigerating or freezing, or serve immediately as is or perk up with the following suggestions.

TAKE IT UP A NOTCH

CURRIED CHICKPEA SOUP Heat a glug olive oil in a large pot.

Rinse and drain 2 cans (400g each) chickpeas. Fry chickpeas until crispy, then set a few spoonfuls aside for topping. Add 3-4 Tbsp (45-60ml) rogan josh or korma curry paste to pot and add 10 cups (2.5L) butternut soup base. Simmer for 5 minutes. Serve topped with crispy chickpeas, a dollop of yoghurt and a scattering of parsley.

SERVES 4

an sou p

SOUP IT UP

ed chickpea soup rri Cu

SPICED CHORIZO AND BEAN SOUP Heat 10 cups (2.5L) butternut soup base along with 2 cans (400g each) white butter beans until steaming hot. Heat a glug olive oil in a pan and fry ½ coil (100g) sliced chorizo until crispy. Remove chorizo and in the same pan fry 1 tsp (5ml) crushed cumin seeds. Serve soup topped with chorizo and cumin seed oil.

SERVES 4

WEST AFRICAN PEANUT SOUP Heat a glug olive oil and fry 3cm knob grated ginger for a few seconds. Add 2 Tbsp (30ml) tomato

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an peanut soup

paste and cook for 30 seconds. Add 8 cups (2L) butternut soup base, 3 Tbsp (45ml) smooth peanut butter and ½-1 cup (125-250ml) veg stock or water and heat until steaming hot.

Pan-fry 1 packet

(200g) PnP Livewell plain tofu until crispy.

Add a handful Swiss chard to soup and allow to wilt. Serve soup topped with tofu, salted peanuts and fresh coriander.

SERVES 4

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SOUP IT UP THE BASIC RECIPE

TOMATOEY BEEF SOUP A homely soup with an umami, meaty kick.

3 Tbsp (45ml) olive oil Salt and milled pepper 1.3kg stewing beef or beef goulash ½ cup (125ml) cornflour 2 onions, chopped 4 stalks celery, sliced 4 cloves garlic, grated

n a a

2 cans (400g each) chopped and peeled tomatoes 1 Tbsp (15ml) sugar ½ cup (125g) butter (optional) MAKES 4½L Heat oil in a large 6-8L pot.

Season beef and lightly coat with cornflour, dusting off excess.

Brown beef in batches (this prevents steaming).

Remove beef and set aside.

Sauté onion and celery for 8-10 minutes or until golden, adding more oil if needed.

Add garlic and tomato paste and cook until sticky.

Add wine (if using) and reduce by half.

Return meat and add remaining ingredients (excluding butter).

Simmer for 1½-2 hours or until meat is tender.

Add butter and stir until melted.

Cool completely before refrigerating or freezing or serve immediately as is or perk up with the suggestions on the right.

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Ha

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1 large packet (100g) tomato paste 1 cup (250ml) red wine (optional) 8 sprigs thyme 2 sprigs rosemary 6 carrots, grated 3 Tbsp (45ml) Worcestershire sauce 1 Tbsp (15ml) ground coriander 1 tsp (5ml) salt 6 cups (1.5L) beef stock

COOK'S NOTE SLOW IT DOWN: Simmer this recipe in a large slow cooker for 5-6 hours on medium-high heat.

SPEED IT UP: Make half the recipe and cook for 40-45 minutes in a pressure cooker. Remember, your pressure cooker should never be more than three-quarters full to avoid spillage.

For more on pressure and slow cookers, turn to page 21.

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SOUP IT UP TAKE IT UP A NOTCH

HARISSA AND SPELT SOUP Heat 10 cups (2.5L) of tomatoey beef soup base and stir through 3 Tbsp (45ml) harissa paste and 2 cups (500ml) cooked spelt.

Heat until steaming hot. Serve topped with a handful baby spinach and roasted vine tomatoes, if you like. SERVES 4

TUSCAN RIBOLLITA Heat 10 cups (2.5L) tomato beef soup base with 1 can (400g) rinsed and drained cannellini beans and 200g baby marrow (or green veg of choice) for 3-4 minutes. Add ½ packet (150g)

chopped Swiss chard or kale just before serving. Serve soup topped with generous gratings of parmesan and 4 torn slices ciabatta bread.

SERVES 4

ribollita n a c Tus

MEXICAN BEEF SOUP Heat 8 cups (2L) tomatoey beef soup, 1 cup (250ml) beef stock or water and 1 can (400g) each black beans and corn kernels until steaming hot.

Stir through 1 tsp (5ml) paprika. Serve soup topped with dollops of sour cream, 2 sliced avocados, a handful fresh coriander and a handful nacho chips on the side.

SERVES 4

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SOUP IT UP

ee Gr

MUST TRY

on soup m le k

PnP SHIITAKE MUSHROOMS (100g)

These exotic mushrooms with a meaty texture will add an earthy flavour to any dish. Fry whole until golden for best results.

Ra

men

COOK'S NOTE Don't have exotic mushrooms?

Try button or brown mushrooms – they might have a milder flavour, but they work well too

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SOUP IT UP THE BASIC RECIPE

MAKES 4-4½L

CHICKEN BROTH This nourishing, soul-warming classic has stood the test of time for a reason.

2 Tbsp (30ml) olive oil Salt and milled pepper 2 packets (about 1.4kg) chicken breasts on the bone 2 large onions, quartered 6-7 stalks celery, sliced into 3cm pieces 6 cloves garlic, crushed 4 fresh bay leaves 4 cups (1L) chicken stock 5 cups (1L) water 1 tsp (5ml) salt

perk up with the following suggestions.

Heat oil in a large 6-8L pot.

Season chicken and brown in batches on both sides (this prevents steaming).

Add remaining ingredients to pot and bring to the boil.

Reduce heat and simmer, partially covered, for about 60 minutes.

Strain broth, reserving chicken.

Shred chicken with two forks, discarding bone and skin.

Return chicken to broth.

Cool completely before refrigerating or freezing, or serve immediately as is or

TAKE IT UP A NOTCH

RAMEN Heat 8 cups (2L) broth with 1 cinnamon stick, 2 star anise, 1 Tbsp (15ml) soy sauce and 2 halved and deseeded red chillies. Simmer for 15 minutes. Divide 300g cooked egg noodles, 4 boiled and halved eggs and 250g steamed green veg (like long-stem broccoli) between four bowls.

Discard spices and ladle soup into bowls.

Add 1 packet (200g) fried shiitake or shimeji mushrooms and serve warm. SERVES 4

GREEK LEMON SOUP Heat 8 cups (2L) chicken broth until boiling. Combine 3 whisked eggs and juice (90-120ml) of 1½-2 lemons. Add egg mixture into soup in a thin stream, whisking constantly. Simmer for 3 minutes. Add ½ packet (10g) dill and serve warm.

SERVES 4

CHICKEN CURRY SOUP Heat 8 cups (2L) chicken broth until boiling. Whisk 1 sachet (50g) green curry paste and 1 can (400g) coconut cream together and add to soup. Add 1 packet

SOUP-ED UP AND READY TO GO

(400g) sliced baby marrows and cook until bright green.

Serve immediately.

SERVES 4

MUST TRY PnP MINESTRONE SOUP MIX (600g) & PnP VEGETABLE SOUP MIX (800g) PnP has done all the hard work for you, so you can simply choose a mix, add water or stock and get soup going in under 30 minutes.

Try me, I’m

NEW

Buy any 3 PnP Soup in a Mug sachets for R15 Unique flavour combos

Valid until 16 August 2020.

Fresh Living – Winter 2020 | 31

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SOUP IT UP

THE BASIC RECIPE

POTATO AND LEEK SOUP Inspired by the French vichyssoise, this creamy veg soup ticks all the boxes: affordable, comforting and filling.

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GOOD IDEA Swirling butter into soups at the end will give them a full-rounded mouthfeel and creaminess

2 Tbsp (30ml) olive oil 2 Tbsp (30ml) butter 2 packets (300g each) leeks, sliced 8 sprigs thyme 6 cloves garlic, chopped 2kg potatoes, cubed 5 cups (1.25L) vegetable stock 4 cups (1L) water 3-4 tsp (15-20ml) salt Milled pepper 2 cups (500ml) cream

PAIR WITH BOSMAN PINOT GRIGIO, R85

Heat oil and butter in a large 6-8L pot.

Sauté leeks, thyme and garlic for 5 minutes or until softened.

Add remaining ingredients and simmer for 30-35 minutes or until potatoes are soft.

Remove thyme and blitz soup with a stick blender until smooth.

Cool completely before refrigerating or freezing or serve immediately as is or perk up with the following suggestions.

TAKE IT UP A NOTCH

NUTTY ROASTED CAULI SOUP Toss 1 packet (300g) cauliflower florets with

olive oil and roast at 200°C for 25-30 minutes or until golden. Toast ½ packet (50g) each pumpkin seeds, almonds and hazelnuts in a dry pan until fragrant. Remove and chop finely. Stir cauliflower into half the basic potato and leek soup recipe and

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serve topped with toasted nuts and seed sprinkle. SERVES 4

POTATO FISH SOUP Heat 8 cups (2L) potato and leek soup base until boiling. Add 1 can (400g) cream-style sweetcorn and 500g defrosted haddock.

Cook for 5-8 minutes,

flaking fish slightly.

Once fish is cooked, add a squeeze of lemon juice and a handful fresh dill and parsley.

SERVES 4

BACON AND CHEESE SOUP Heat a little oil in a pan. Pat 1 packet (200g) halloumi dry and toss in a mixture of

flour and breadcrumbs.

Fry until golden all over – a high heat is important to keep it from melting instead of browning. Halve basic potato and leek soup recipe and serve topped with 1 packet (200g) crispy fried diced bacon, halloumi and chopped parsley.

SERVES 4

PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE *AVAILABLE AT SELECTED PNP STORES

MAKES 4L

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2020/05/14 11:28

T V E AT S

STAYING IN is the new GOING OUT

As we embrace the ‘new normal’, it’s the perfect time to be curled up in front of the TV watching a good series or movie with the most delicious snacks on standby. We’ve got a craving to suit every mood, so stay tuned!

PHOTOS: DONNA LEWIS RECIPES AND STYLING: CHAD JANUARY STYLIST’S ASSISTANT: GAIL DAMON

Red velvet hiddencentre microwave mugs. Recipe on page 36

We may still be observing social distancing when this feature hits the shelves, so save the boys’ and girls’ night recipes for when we’re free to mingle again!

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T V E AT S

FOR THE HORROR FANS

FAMILY TIME MY FAVOURITE HORROR SERIES AT THE MOMENT IS…

RED VELVET HIDDENCENTRE MICROWAVE MUGS

“Stranger Things…

Yes, I know it’s not recent, but I love it so much I watched all three seasons again during the national lockdown.

It’s creepy, scary, has a great soundtrack and cinematography, plus a nostalgic 80s vibe. My kind of TV. I can’t wait for season 4!”

Robyn MacLarty, deputy editor

Something decadent to take your mind off the spine-tingling thriller your partner is forcing you to watch.

We know the feeling all too well!

1 cup (250ml) cake flour ½ tsp (3ml) baking powder ½ tsp (3ml) bicarbonate of soda 2 Tbsp (30ml) cocoa powder Pinch salt ¼ cup (60ml) castor sugar 2 eggs, whisked 2 Tbsp (30ml) melted butter, cooled ½ cup (125m) buttermilk Few drops red food colouring 2 slabs (80g each) white chocolate, finely chopped Vanilla ice-cream, halved strawberries and honey, for serving

Stir through food colouring, a drop at a time, until the batter has a red tinge.

Spoon half the batter between four greased microwave-safe mugs.

Top with equal amounts chocolate.

Cover with remaining batter and microwave on high for 1-2 minutes or until cooked through (depending on your microwave’s wattage).

Serve with ice cream, strawberries and a drizzle of honey.

SERVES 4 Place flour, baking powder, bicarbonate of soda, cocoa, salt and sugar in a bowl.

Whisk eggs, butter and buttermilk together.

Add wet ingredients to dry ingredients and mix to create a batter.

MY FAVOURITE FAMILY MOVIE AT THE MOMENT IS… “Frozen 2… It’s not quite as brilliant as its iconic predecessor, but it’s still entertaining and the kids love it.”

Melissa Ndlovu, chief copy editor

CRISPY CHICKEN WITH ROASTED SWEET POTATO MASH

1 mini cucumber, grated Pinch chilli flakes Squeeze of lemon or lime juice Salt and milled pepper

A firm family favourite that’s appropriate for all ages and approved by the Fresh Living team!

2 sliced spring onions, for serving (optional)

Sweet potato mash: 3 large orange or regular sweet potatoes, peeled and chopped Grated peel of 2 limes or 1 lemon 3 cloves garlic, chopped Glug olive oil 2 Tbsp (30ml) softened butter ½ punnet (10g) fresh coriander or parsley, chopped Salt and milled pepper

Preheat oven to 180˚C. Place sweet potato, lemon or lime peel and garlic onto a baking tray and drizzle with oil.

Toss to coat and roast for 15-20 minutes or until cooked through.

Blitz or mash sweet potato until smooth and stir through butter and herbs.

Season well.

Combine buttermilk, mustard, paprika and parsley in a bowl.

Marinate chicken in mixture.

Blitz cornflakes and parmesan (if using) and set aside.

Heat oil in a large pot for deep-frying.

Dip chicken strips individually into cornflake crumbs and deep-fry for 4-6 minutes or cooked through.

Drain on kitchen paper.

Combine dressing ingredients in a bowl.

Serve chicken with sweet potato mash, dollops of yoghurt and garnish with spring onion, if you like.

1 cup (250ml) buttermilk 2 tsp (10ml) Dijon mustard 2 tsp (10ml) paprika 2 Tbsp (30ml) chopped parsley 4 (about 100g each) chicken breasts, sliced into strips Salt and milled pepper 3 cups (240g) cornflakes, crushed ¼ cup (60ml) grated parmesan (optional) Vegetable oil, for frying Dressing: 1 cup (250ml) plain double-cream yoghurt

SERVES 4

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GOOD IDEA Combine grated peel of limes or lemons with flaked salt.

Season chicken strips with zesty salt as soon as they are fried

PAIR WITH BOSMAN GRENACHE NOIR, R85

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Creamy Tuscan pasta. Recipe opposite

PAIR WITH

XXXXXXXXX: XXX XXXXX: XXXXX

JACQUES MOUTON CHARDONNAY, R100

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XXXXX: XXXXX

T V E AT S

ROMANCE CREAMY TUSCAN PASTA Dinner and a movie?

This easy one-pan wonder leaves more time to spend with your significant other.

Salt and milled pepper 2 (about 100g each) chicken breasts 1 Tbsp (15ml) smoked paprika ¼ cup (60ml) olive oil 3 cloves garlic, chopped 3 spring onions, sliced 1 cup (250ml) cream ½ cup (125ml) mascarpone (optional – see cook’s note) 2 tsp (10ml) Dijon mustard Handful fresh basil leaves, torn 1 punnet (350g) PnP mixed medley tomatoes, halved ½ packet (100g) baby spinach Juice (120ml) and grated peel of 2 lemons 3 Tbsp (45ml) chopped parsley ½ packet (250g) spaghetti, cooked SERVES 2 Preheat oven to 200˚C. Season chicken and sprinkle with half the paprika.

Heat half the oil in a large pan and fry

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chicken until golden but not quite cooked through.

Add garlic and spring onion and cook for 2-3 minutes.

Combine cream, mascarpone (if using), mustard, basil and remaining paprika and pour over chicken.

Stir through tomatoes and spinach. Season.

Bake for 12-15 minutes or until cooked through.

Combine lemon juice and peel, parsley, remaining oil and toss mixture through spaghetti.

Remove chicken from sauce, slice and toss back into sauce.

Divide spaghetti between two bowls and top with creamy chicken.

COOK’S NOTE Swap mascarpone for a low-fat cream cheese instead.

SPLURGE Swap mixed medley tomatoes for sundried tomatoes to make it even more Tuscan.

TRY THIS PnP LIVEWELL RED LENTIL SPAGHETTI (250g)

If you’re watching your carb intake, these plant-based pastas are a great way to enjoy your favourites guilt-free.

MY FAVOURITE ROMANTIC SERIES AT THE MOMENT IS… “You... Okay, it’s not exactly your classic romance – it’s about an unhinged stalker – but it’s gripping and the main character’s obsession with the leading lady is quite romantic, minus the creepy behaviour, of course.”

San-mari Mouton, designer

COMEDY TEAR-ANDSHARE CHEESY MEATBALL SUBS Want to make sure the whole family is satisfied? Treat them to some good grub (with minimal effort from your side).

1 packet (about 500g) pork mince 2 Tbsp (30ml) chopped coriander 1 tsp (5ml) paprika 2 spring onions, sliced 3/5 cup (150ml) dried breadcrumbs Salt and milled pepper 2 Tbsp (30ml) canola oil 1 can (400g) tomato purée 2 Tbsp (30ml) sugar Juice (60ml) of 1 lemon 4 PnP mini French loaves, sliced 2 cups (250g) grated cheese (like a combination of cheddar, gouda or mozzarella)

Slaw: 3 Tbsp (45ml) canola oil 1 tsp (5ml) dijon or wholegrain mustard 1 red chilli, deseeded and chopped (optional) Juice (60ml) of 1 lemon Salt and milled pepper 1 packet (300g) PnP shredded red and white cabbage 4-5 radishes, sliced Lime wedges, for serving (optional)

Combine slaw ingredients and season.

Place subs onto platters and allow guests to tear and share themselves.

Serve with slaw on the side and lime wedges, if you like.

COOK’S NOTE Pork sausage meat removed from its casing works well here too if pork mince is difficult to find. Alternatively, swap for beef mince.

SERVES 4-6 Combine pork mince, coriander, paprika, spring onion and breadcrumbs. Season.

Roll 2 Tbsp (30ml) mixture into equal-sized balls (you’ll should end up with 15-18 meatballs).

Heat oil in a pan and brown meatballs in batches for 6-8 minutes or until golden.

Add tomato purée, sugar and lemon juice.

Cook for 8-10 minutes.

Preheat oven to 200˚C. Place loaves onto a lined baking tray.

Spread about ¼ cup (60ml) sauce onto the inside each loaf.

Divide meatballs and remaining sauce between loaves and top with cheese.

Bake for 5-7 minutes or until golden and cheese has melted.

TRY THIS PnP UNCOOKED BEEF MEATBALLS (600g)

In a hurry? PnP’s got you covered. Simply pan-fry and poach in your favourite sauce, then enjoy with crusty bread.

MY FAVOURITE COMEDY AT THE MOMENT IS… “Schitt’s Creek... because there are so many dramas and crime shows going round, it’s nice to watch something light and funny.

I also love the dry humour.”

Liezel le Roux, group art director

Fresh Living – Winter 2020 | 39

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T V E AT S

Tear-and-share cheesy meatball subs. Recipe on page 39

STAFF TASTE TEST

“My husband and I made this together (by me sitting in the kitchen, watching and reading the recipe for him, haha!). It was simple and tasty and a lot can prepared beforehand, making it perfect for match days, as my husband would say. It was an awesome comfort meal. I might just add an egg into the mixture to bind it more and perhaps try beef mince next time.”

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

Meaghan Christians, account executive

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MY FAVOURITE GIRLS’ NIGHT IN SHOW AT THE MOMENT IS… “Love is Blind...

Something I didn’t expect to like but is really easy to watch. If you like The Bachelor or shows about dating, this one is for you… It’s so much fun to watch with girlfriends!”

Jill Petersen, art director

COOK’S NOTE In a rush? Simply place filling at the bottom of a greased tray. Scrunch up phyllo with your hands and place on top. Drizzle with butter, sprinkle with sesame seeds and bake.

GIRLS’ NIGHT IN EASY SPANAKOPITA TRAYBAKE Invite the girls over for a romcom session with this easy traybake. The pickled onions pair perfectly and cut through the richness of the filling.

1 packet (300g) shredded spinach or Swiss chard

1 tub (230g) plain cream cheese 3 discs (about 50g each) feta, crumbled 2 tsp (10ml) chilli flakes 1 Tbsp (15ml) wholegrain mustard Milled pepper 6 sheets phyllo pastry, covered with a damp cloth ¼ cup (60ml) melted butter Handful sesame seeds

2 large red onions, sliced 1 cup (250ml) red wine vinegar 1/ cup (80ml) sugar ³ SERVES 4-6 Preheat oven to 180˚C. Combine spinach, cream cheese, feta, chilli flakes and mustard.

Season with pepper.

Place one sheet of

phyllo onto a greased and lined 30x25cm baking tray.

Brush with a little melted butter and top with another sheet of phyllo.

Evenly spread with ½ the spinach mixture and top with another sheet of phyllo.

Repeat with remaining pastry and filling, ending with a final layer of phyllo pastry.

Brush with a little melted butter and score a diamond pattern on top.

Sprinkle with sesame seeds and bake for 15-20 minutes.

Combine onions, vinegar and sugar in a bowl. Season.

Cover with clingfilm and pickle for at least 15 minutes.

Slice traybake and serve with pickled onions.

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T V E AT S

BOYS’ NIGHT IN BILTONG AND CHEDDAR BURGERS It’s about to get messy!

Get the guys over for an action-packed chill session with a burger that packs a punch.

Patties: 1 pack (500g) beef mince 2 cloves garlic, chopped

Handful fresh coriander, chopped ½ cup (125ml) finely chopped biltong or biltong powder 1 cup (125g) grated cheddar + extra for topping 1 egg, whisked ½ cup (125ml) breadcrumbs Salt and milled pepper 2 Tbsp (30ml) olive oil

3 Tbsp (45ml) butter (optional) Juice (30ml) of ½ lemon (optional) 4 seeded burger buns, toasted 2 salad tomatoes, sliced Handful fresh rocket or lettuce 2 avocados, smashed or sliced (optional) 3-4 pickled jalapeños, sliced Fries or onion rings, for serving

SERVES 4 Combine patty ingredients.

Shape into 4 large burger patties and chill in the fridge for 15-20 minutes.

Heat oil in a large pan and fry patties for about 5-6 minutes per side.

Melt butter in pan with patties and add lemon juice.

Use a spoon to baste

patties with pan juices.

Top with extra cheese (if using), cover with a lid and steam for 30 seconds.

Remove from pan and cool slightly.

Layer toasted burger buns with rocket or lettuce, tomato and patties.

Top with avocado and jalapeños and serve with a side of fries or onion rings.

MY FAVOURITE MOVIE FOR A BOYS’ NIGHT IN IS… “Bad Boys 3... I love the franchise! It’s got everything you need: car chases, guns, fighting, humour and of course the loyalty between two best friends.”

Chad January, deputy food editor

TRY THIS PnP RIPE AND READY BABY AVOCADOS (2s)

Avos are a great source of vitamins and omega-3 fats. Try them smashed with lemon juice, chilli and garlic for a quick guacamole.

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Try Ouma Choc-Chip Rusks and our newest arrival Ouma Yum Yum Peanut Butter Rusks.

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Now, Smart Shoppers get 3X points on all Pick n Pay coffee products when they join the all-new Pick n Pay Coffee Club.

It’s free to join, and members also receive exclusive monthly discounts. Java nice day!

If you’ve not yet fallen in love with the deep, dark, mysteriously magical brew that is coffee – where have you bean? Everyone knows the best way to start the day is with a steaming, caffeinated mug of rocket fuel – er, we mean coffee – whether you enjoy it

Comforting mo cha

TOP TIP Add a tiny pinch of salt to your coffee grounds before you brew your coffee – it’ll make it less bitter!

MAKE IT SWEET

Looking for something sweet after dinner? An Irish coffee will hit the spot. Add a splash of whiskey to your coffee, top with sweetened whipped cream and dust with cocoa. Or, make a latté with cinnamonspiced milk and honey.

Easier still? Serve coffee with whipped cream or a little condensed milk.

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ARM YOUR

sy ne u st e m! mm i What exactly is your immune system doing all day – and what does it take to make it virus-proof? Samantha Page went to the frontline to bust some myths and find out just how it works

LYMPH NODES Lymph fluid traps bacteria and viruses

WHITE BLOOD CELLS Protects body against infection

BONE MARROW Produces red & white blood cells and platelets to help blood clot

TONSILS & THYMUS They make antibodies to protect the body

SPLEEN Filters blood and helps destroy bacteria

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WELLBEING

In a nutshell Imagine a 24-hour rapid response system designed to protect your body from foreign invaders like bacteria, viruses, fungi and parasites. This army of organs, cells and proteins – the immune system – works around the clock employing a series of steps called the immune response, which keeps the body functioning optimally.

How it works There are two main components to the body’s defense system:

➊ Innate immune system This is the body’s first line of defense. You are born with this system and it takes swift action against foreign bodies, injuries and pathogens, for example, if bacteria enters the skin through a wound, they are neutralised and destroyed. The body’s reaction is not specialised to target specific invaders, hence the immediate response, and while its capabilities are broad they are limited.

➋ Adaptive immune system If the innate system fails, the adaptive system kicks in to pnpfreshliving.com

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protect the body from specific invaders, toxic molecules and changed body cells. The body makes antibodies or sends inflammatory cells to the site of the infection. Sometimes there’s a resulting fever, swelling or increased heat in the affected area. The response takes longer, but also lasts longer since the body often becomes immune to some of those invaders, for example, once you’ve had measles, you’re unlikely to get re-infected.

Facts about staying healthy As coronavirus or Covid-19 continues to threaten the health and vitality of people around the world, it’s more important than ever to have an optimally functioning defense system. The experts agree that while a healthy immune system can help you fight off germs, it’s important to stick to the facts about what works.

MYTH 1: Boost immunity with vitamin and mineral supplements FACT: According to Harvard Health, there is no definitive scientific evidence that taking extra amounts of any

5 IMMUNE-BOOSTING FOODS TO HELP YOU FIGHT INFECTION

1 YOGHURT

Fermented dairy products such as yoghurt and kefir can boost your probiotic (good bacteria) status, which increases your body’s natural defence mechanism.

Kombucha and sauerkraut (pickled cabbage) are thought to have the same positive effect on your gut flora. If you are on a course of antibiotics, remember to take a probiotic supplement to restore intestinal balance.

FRUITS 2 CITRUS

Oranges, lemons, limes and grapefruit are high in vitamin C, which improves immunity. The mechanism is unknown, but Vitamin C is thought to increase the production of white blood cells, which are the body’s main ‘soldiers’ in fighting

vitamin or mineral will boost immunity or offer added protection if you don’t have a deficiency, for example, taking a vitamin C supplement if your body isn’t lacking that micronutrient.

infection. Studies have demonstrated that 1 000 milligrams of additional vitamin C may shorten the duration of a cold by half a day.

3 GARLIC

This pungent bulb packs an immuneboosting punch. It contains high concentrations of sulphuric compounds which not only gives garlic its odour, but are also thought to be responsible for garlic’s immune-boosting properties. These compounds are thought to increase the virus-fighting T-cells in the bloodstream and since viruses cause colds and flu, it’s a perfect food to add to your diet.

4 SPINACH

Spinach not only has a high vitamin C

Ask an expert: “It is often far better to get your nutrients through food rather than supplements. Get your daily intake of immune-boosting micronutrients from foods like vegetables, fruit, wholegrains, dairy,

content, but also boasts vitamin E and beta carotene, which may work together to keep the body fighting fit.

Spinach is easy to add to soup, or you can make it to complement a meal as a side dish. It’s also delicious with grains like quinoa and bulgur wheat or in a salad. This is what you call power eating.

5 GINGER

For centuries, people have been touting the virtues of this humble root. Packed with the compound gingerol, raw ginger is thought to assist with reducing inflammation, such as soothing sore throats. It’s delicious in soup, stir-fry and an Asian broth, but ginger tea is a great way to help clear blocked sinuses and even possibly improve sleep.

meat, chicken, beans and lentils – they contain vitamin C and immune-boosting vitamins like A, D and B, as well as trace elements such as zinc and selenium,” says Pick n Pay dietitian Juliet Fearnhead.

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MYTH 2: Strenuous exercise suppresses immunity FACT: There are varying opinions about the impact of exercise – particularly strenuous exercise – on the immune system, but recent research from the University of Bath in the UK has debunked the idea that strenuous exercise hinders immunity.

Exercise promotes circulation, which allows cells and substances related to the immune system to travel through the body efficiently.

The World Health Organisation recommends 150 minutes a week of moderate-intensity aerobic exercise to keep the body in optimal health.

Ask an expert: “It is increasingly clear that changes happening to your immune system after a strenuous bout of exercise do not leave your body immunesuppressed. In fact, evidence now suggests that your immune system is boosted after exercise, for example, we know that exercise can improve your immune response to a flu vaccine,” states Dr John Campbell, lead researcher in the University of Bath study.

MYTH 3: The immune system is primarily the eyes, nose and throat FACT: The entire body is involved in immune defense – the skin, blood, lymphatic system, blood and,

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significantly, the gut.

The bacteria or microbiota in the gut trigger an immune response that then creates antibodies that fight infection and disease, which means that an unhealthy diet can create an imbalance. Impaired immune function and chronic inflammation could leave the body vulnerable to viral and bacterial infections.

Ask an expert: “A diet that promotes gut health and the growth of beneficial microbiota is very important. Bacteria require fibre to survive and thus having a good intake of fibre-rich foods is essential. This includes wholegrains (e.g.. oats and brown rice), fruits, vegetables and legumes. There is also

some evidence that fermented foods (e.g. sauerkraut, Greek yoghurt, kimchi, kombucha) may also improve gut microbiota and thus gut health,” explains Lila Bruk, registered dietitian.

They concluded that the immune system can handle large amounts of stress and dramatic changes without causing disease, however, chronic stress should be viewed with more caution.

MYTH 4: Stress makes people more vulnerable to disease

FACT: “Unmanaged, chronic stress can turn you into a germ-magnet.

Studies show that chronic stress, for example, trauma, daily pressure of balancing work and family, underlying disease or ageing, can diminish immune function, including natural killer cell (a type of white blood cell) activity, which helps to fight viral infections,” says Annemarie Blackmore, Antimicrobial Product Manager at Pharma Dynamics.

FACT: The immune system is a remarkable network and is extremely resilient. Psychology professors Suzanne Segerstrom and Gregory Miller analysed more than 300 studies on stress and immune system functioning and didn’t find any evidence that stress makes otherwise healthy people susceptible to illness.

ILLUSTRATIONS: TOBY NEWSOME

WELLBEING

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NOW NOWWITH WITH

50 50ggEXTRA EXTRA**

Brownie POINTS

I C A N ’ T B E L I E V E I T ’ S P L A N T- B A S E D !

When it comes to plant-based cooking and baking, I’ll admit to being a rookie, says Liezl Vermeulen. She shares her first steps in learning to work without her favourites like butter and eggs, but promises she won’t settle for anything short of delicious RECIPES AND STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANT: EMMA NKUNZANA PHOTOS: DONNA LEWIS

I

’m a baker at heart, it genuinely makes my heart sing with happiness, and it’s why I decided to go to chef school – you know, that place where wearing a ridiculous tall hat makes you cool. There I was taught classic French bakes – I’m talking the to-die-for butter

croissants and mile-high cakes. This, of course, also meant we used copious amounts of eggs and cream. No, seriously, a lot of cream.

Now, seven years later, I don’t think I’d be a responsible food editor if I don’t start teaching myself how to bake without those creamy luxury products.

There’s a new plantbased awareness: an eco-conscious one that can also be more affordable and healthier.

This is a whole new world – one that I need to get up to speed with!

GOOEY CHOCOLATE TAHINI BROWNIES This recipe gives you the traditional brownie ’crackle‘ top, but the gooey centre might be a little too ‘fragile’ for some.

3 Tbsp (45ml) flaxseed flour 6 Tbsp (90ml) water ¾ cup (180ml) tahini (sesame seed paste)

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So now I’m sharing what I’ve learnt so far. You can try it too, learn something along the way, or maybe just use this as comedic relief – because I sure am laughing my way through this learning curve.

WHAT I LEARNT How to ‘lay’ flax eggs Looking at different international blogs and books, most plantbased recipes call for a flax egg. I dismissed those, thinking it’s not something I’ve seen in our local stores – but that’s not a problem!

1 tsp (5ml) vanilla essence 1 slab (100g) vegan dark chocolate, melted ½ cup (95g) demerara (raw cane sugar) or coconut sugar ½ cup (30g) cocoa powder 1 tsp (5ml) baking powder Pinch fine salt MAKES 9 SQUARES Preheat oven to 190°C.

A flax egg, I’ve since discovered, is a replacement for a “normal” chicken egg – one egg can be replaced with a “flax egg”. To make a flax egg, combine one tablespoon of flaxseed flour and two tablespoons of water, set aside and let it become gloopy, et voila!

Is all dark chocolate vegan?

I know chocolate comes from cacao beans nestled in a pod hanging on a tree, so I felt a tad embarrassed that I had to check this with Google. My gut instinct is that, if it’s good-quality

dark chocolate, it won’t have milk and would be perfectly vegan. I’m happy to report Google agreed – just make sure you read the label. I used Nova and Honest chocolate, both stocked at Pick n Pay.

THE HEALTH FACTOR Plant-based recipes focus on providing flavour and nutrition from various non-animal sources, from legumes to seeds, fruit and veg.

There may also be a focus on whole, unprocessed foods.

Combine flaxseed flour and water and set aside for 10 minutes.

Add tahini, vanilla and chocolate and whisk well.

Combine dry ingredients and whisk in wet mixture.

Pour into a lined 15-18cm square baking tin.

Bake for 25 minutes or until a crackle top forms and brownie is semi-set.

Cool in tray.

Slice and serve or store in an airtight container.

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PLANT-BASED

AVOCADO CHOCOLATE BROWNIES The end result is a slightly cake-like crumb, making it easy to slice – a very forgiving recipe for a baking novice.

1 PnP ripe-and-ready avocado, mashed 1 cup (250ml) oat milk (or any other milk alternative) ¾ cup (140g) demerara (raw cane sugar) or coconut sugar 2 slabs (100g each) vegan dark chocolate (1 melted and 1 chopped) 1 cup (120g) buckwheat flour or plain cake flour 1 tsp (5ml) baking powder ½ tsp (3ml) fine salt MAKES 9 SQUARES Blitz avo, milk and sugar until smooth.

Stir in melted chocolate.

Combine flour, baking powder, salt and chopped chocolate.

Stir wet ingredients into dry ingredients until well combined Pour into a lined 15-18cm square baking tin.

Bake for 20-25 minutes (a skewer inserted into the centre should still be slightly sticky).

Cool for 5 minutes.

Slice and serve or store in an airtight container.

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Join Fresh Living online You can now find your favourite foodie magazine online and enjoy a whole range of new and exciting features! Search a wealth of trusted recipes for dinner inspiration, baking challenges and more

Download the digital magazine for free

Must-try bakes and easy dinner ideas New recipes and article updates every day

Fabulous step-by-step recipe videos Follow us on social media and share your creations: just tag #FLGrams!

Visit pnpfreshliving.com now Twitter: @Fresh_Living Instagram: @freshliving_pnp

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Pinterest: PnP Fresh Living

6/11/20 3:22 PM

SOUNDBITE

LET THE

GAMES BEGIN

PHOTO: SHUTTERSTOCK

More kids are playing games on consoles, phones and tablets than ever before.

While there have been reports that games can help brain development, there is equally damning evidence that screen time is not good for kids.

So what’s a parent to do? Zanele Mji has answers School holidays are filled with play dates, family time and learning outdoors.

And on other days, well, you wouldn’t

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expect to win any parenting prizes for the number of hours the kids have spent transfixed by the TV, smartphone or tablet.

Digital devices always do the trick when it comes to settling kids down, allowing caretakers a break from keeping little ones

entertained. It’s no wonder they’ve become an almost indispensable part of so many household routines. But what

might seem like an easy fix may just make life harder in the long run.

Screen time is not without its impacts on daily and family life,

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SOUNDBITE although parents, teachers and experts have a range of opinions on what those impacts are. So just how much screen time, if any at all, is healthy for growing brains? What toll does it take on children in the short term and the long run? Parents may find there is no standard answer, and that families should work together to find their own balance.

THE STATS In the wide web of parenting information, Google can send well-meaning parents down a rabbit hole of alarming studies and statistics on what screen time does to growing brains.

They warn of games and gadgets causing mood disorders, behavioural issues and permanent developmental lags.

In 2018, the University of Cape Town’s Sports Science Institute reported that, on average, South African children spend about three hours a day in front of screens. The report also linked

increased screen time to childhood obesity, citing exposure to adverts for unhealthy food and children choosing sedentary game-play over time outside.

Last year, The Guardian reported on a Canadian study that linked screen time to poorer performance in development tests for children aged two to five. But with all the bad press screen time is getting, there are experts and parents who say there are benefits to children enjoying some leisure time on digital devices.

USING TECHNOLOGY RESPONSIBLY Natalie Hutton is an educational psychologist in KZN with a special interest in the impact of gaming and the influence of digital media on children. She conducts talks for teachers and parents, and writes about the issue on her blog (nataliehutton.com).

“Failing to teach children how to use technology responsibly is failing to prepare

them for their world.

However, the challenge that we need to take up is teaching them how to manage technology,” writes Hutton in one blog post.

When it comes to the issue of what children watch and for how long, Hutton believes parents need to reflect on their own values. “I encourage adults to take an interest in what their children are digesting

introduced, parents should watch and play high-quality educational games with their kids aged two to six and help them connect what they learn to the real world.

From age six onwards, caretakers should monitor and limit screen time in accordance with how much time children spend sleeping, socialising and exercising, according to the AAP. “They

download it from an app store, age restrictions are a starting point for choosing appropriate content for your child.

Common Sense Media (commonsensemedia. org), an American non-profit that researches media for kids, has an exhaustive list of quality games divided by age group. Common Sense Media and Hutton suggest parents choose games that encourage

“Failing to teach children how to use technology responsibly is failing to prepare them for their world” digitally and to engage on those platforms.

Each family has their own culture and needs to decide what they deem appropriate content for their child, within the guidelines suggested by experts,” she says.

Hutton does refer parents to general guidelines from the American Academy of Paediatrics (AAP) which suggest no screen time for children under 18 months. The AAP says that once screen time is

should always be doing much more of the latter,” says Hutton.

Instead of strictly managing gaming time, it may be more effective to focus on scheduling plenty of rest time, hobbies and play time. Then whatever time that’s left over for games will not be such an issue.

HIGH-QUALITY CONTENT Whether you purchase a game in store or

children’s real-world interests such as animals and science.

Content should encourage critical thinking and problem solving in challenges at different levels that give children a sense of achievement and satisfaction.

Finally, keep the consoles and devices in a common area of the house and watch and play with the kids to make sure they’re learning real life lessons.

FAMILY HABITS Modelling good digital habits starts with parents, who should be aware of their own screen time. Present, conscious parenting will help families tackle the issue.“Like all things, parents are encouraged to develop a connection with their children and when they observe any changes, to explore this with their child and come to an understanding of what their child is experiencing,” says educational psychologist Natalie Hutton.

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W E N

T A E H E H T E T S TA

©2020 ©2020

0 0

GOOD FOR YOU

The grainy bunch Health trends are focusing on ingredients that are true to nature – enter ancient grains. From fancy and foreign spelt or buckwheat to lockdown pantry staples lentils or barley.

We show you how to prepare wholesome meals with these fibre-rich gems, says Justine Drake PHOTOS: ESTVAN VERMEULEN RECIPES AND STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANT: GAIL DAMON

DIABETES FRIENDLY

Spelt and mushroom stuffed pumpkins.

Recipe opposite

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WELLNESS SPELT AND MUSHROOM STUFFED PUMPKINS Similar to a barley risotto, this stuffing is super creamy but with a lovely bite from the wholegrain.

2 (about 1-1.2kg) Hokkaido pumpkins, halved and deseeded (blue-skin pumpkin wedges or halved butternut work well too) 2 Tbsp (30ml) olive oil + extra for drizzling Salt and milled pepper 1 packet (200g) brown portobello or wild mushrooms 1 large onion, chopped 2 cloves garlic, grated 4 cups (1L) stock of choice 1 cup (180g) spelt (barley works well too) 2 sprigs each fresh rosemary and thyme ¾ cup (180ml) grated parmesan + shavings for serving (optional) ½ packet (50g) pumpkin seeds (any roasted seeds or nuts work well too)

STAFF TASTE TEST

Erika Bornman, freelance editor “Making the dish was easy, my only struggle was finding the right ingredients. I had to swap pumpkin for butternut and gem squash and spelt for risotto / arborio rice.

I loved the contrast in texture between the pumpkin seeds and parmesan shavings and the soft, creamy stuffing and squash.”

SERVES 4

Sauté onion for about 8 minutes or until golden, then add garlic and fry for a minute.

Add stock, spelt and herbs. Season Simmer for 35-40 minutes, stirring at regular intervals.

Return mushrooms to pan and stir through grated parmesan.

Fill pumpkins with spelt mixture, top with parmesan shavings (if using) and sprinkle with pumpkin seeds or nuts.

Preheat oven to 200°C. Place pumpkin halves (or wedges) on a roasting tray, drizzle with oil and season.

Roast for 20-25 minutes (or 35-40 minutes for butternut).

Heat oil in a pan and fry mushrooms until golden.

Remove and set aside.

TRY SOMETHING NEW: SPELT Spelt is similar to barley but with a slightly harder exterior. It’s a great alternative to starchy sides like rice. It’s rich in fibre and packed with essential nutrients like zinc and iron.

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What are ancient grains?

Ancient grains are a group of wholegrains that have been cultivated in the same way for centuries. Best of all, they are not refined, processed or genetically modified – meaning they are loaded with protein, B-vitamins and other essential nutrients including calcium, selenium, iron and zinc, depending on the grain.

Refined grains, such as white wheat flour, only have a starchy centre, and less to none of the good nutrients in the centre, so simply aren't as nutritious.

What’s more, many of these ancient grains are naturally gluten-free, making them a good choice for those who may be intolerant. Also classified as ancient grains, you’ll find a variety of somewhat exotic beans – or at least ones that we wouldn’t commonly see, such as adzuki beans and cowpeas.

Do you really need to soak beans?

Yes. Cover beans in lukewarm water overnight to soften them. Forgot about this step? Place dried beans in a pot and boil for 3 minutes.

Drain and repeat the process three times.

Although soaking dried beans overnight is best, this process can be used instead. Note that they may not have the same consistency.

LOOK OUT FOR PNP’S RANGE OF ANCIENT GRAINS, LEGUMES AND BEANS: Red adzuki beans White kidney beans (also known as cannellini beans) Cowpeas (also known as black-eyed beans/peas) Coloured beans (or black beans) Chickpeas Mung beans Spelt Barley Polenta Quinoa White millet Flours: Buckwheat, green pea and brown rice flour

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WELLNESS MEXICAN CHILLI BEAN STEW This bean mixture works well served in sweet potatoes or on toast, and makes a great base for a chunky shakshuka.

GOOD IDEA Swap 1 cup stock with coconut milk for a creamier texture

2 Tbsp (30ml) olive oil blend 1 onion, diced 2 red peppers, diced 4 cloves garlic, chopped 1 Tbsp (15ml) each ground coriander, ground cumin and smoked paprika 1 large sachet (100g) tomato paste ½ cup (110g) dried adzuki beans, soaked overnight and drained ½ cup (95g) dried cowpeas (black-eyed beans), soaked overnight and drained ½ cup (110g) dried black beans, soaked overnight and drained 2 cans (400g each) chopped and peeled tomatoes 3 Tbsp (45ml) Worcestershire sauce 2-3 Tbsp (30-45ml) brown sugar 4 cups (1L) vegetable stock 1 packet (400g) baby marrows, grated 2 Tbsp (30ml) cocoa powder Salt and milled pepper For serving: Dollop sour cream or plain yoghurt Chopped spring onion, Lime wedges SERVES 4-6

Heat oil in a pot and sauté onion and peppers for 8-10 minutes or until golden.

Add garlic and spices and fry for 30 seconds or until fragrant.

Stir through tomato paste and fry until sticky.

Tip in adzuki beans, cowpeas, black beans, chopped tomatoes, Worcestershire sauce, sugar and stock.

Simmer for 30-35 minutes or until beans are cooked through but still firm.

Stir in baby marrow and cook for 5-8 minutes.

Add cocoa powder, cook for a minute and season.

Serve with sour cream or yoghurt, spring onion and lime wedges on the side.

CAULI AND MUNG BEAN KITCHARI This dhal-like Indian dish is traditionally served as a cleansing meal, as mung beans have antioxidant properties.

Glug olive oil 2 onions, chopped 3 cloves garlic, grated 3cm knob ginger, grated 1 tsp (5ml) each fennel seeds, cumin seeds and mustard seeds, lightly crushed 1 Tbsp (15ml) ground turmeric ½ cup (110g) dried mung beans, soaked overnight and drained ½ cup (110g) dried brown lentils

TRY THIS PnP LIVEWELL MUNG BEANS (250g)

Not only do mung beans offer a rich source of protein and fibre, they also provide a variety of essential vitamins and minerals.

4 cups (1L) vegetable stock 3 fresh or dried bay leaves Salt and milled pepper 1 head (300g) cauliflower, grated or finely chopped Plain yoghurt, crispy onions, flatbreads and a handful fresh coriander, for serving SERVES 3-4 Heat oil in pot and sauté onion for about 8 minutes.

Add garlic, ginger, seeds and turmeric, and fry for 30 seconds.

Stir in beans, lentils, stock and bay leaves.

Season and simmer.

Cover and cook for 35-45 minutes, stirring regularly until it has a porridge-like texture.

Add cauliflower and cook for a further 5-8 minutes or until soft (add a splash of water if needed).

Stir through a little yoghurt and top with crispy onions.

Garnish with coriander and serve with and flatbreads on the side.

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GOOD FOR YOU

BUCKWHEAT BANANA LOAF An egg- and glutenfree take on a classic.

This bread freezes well – simply defrost at room temperature and toast before serving.

2 cups (220g) buckwheat flour 1 tsp (5ml) baking powder

1 tsp (5ml) bicarbonate of soda ¾ cup (150g) castor sugar 600g (about 5-6) ripe or overripe bananas 1/ cup (80ml) almond ³ butter or peanut butter + extra for serving 1 tsp (5ml) vanilla essence ¼ cup (60ml) oat, almond or plant-

based milk of choice 1 firm banana, halved Maple syrup or vegan honey, for glazing Fresh berries, for serving SERVES 10-12 Preheat oven to 180°C. Place dry ingredients in a bowl and mix

until well combined.

Mash bananas and add nut butter, vanilla essence and milk.

Mix well and add to dry ingredients.

Combine to create a smooth, thick batter.

Pour batter into a lined 12 x 20cm loaf tin.

Place banana halves

on top and drizzle with maple syrup or honey.

Bake for 45-55 minutes or until a skewer inserted into the centre of the loaf comes out clean.

Cool in tin for 5-10 minutes and turn out onto a wire rack.

Slice and serve with extra nut butter, honey and berries.

TRY THIS PnP LIVEWELL BUCKWHEAT FLOUR (500g) g g)

This grain has a nutty flavour and is high in protein and soluble fibre. It’s perfect for gluten-free baking as its texture is quite similar to regular cake flour.

GLUTENFREE

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HAKE WITH KIDNEY BEAN SAUTÉ A lovely one-pan Med spread packed with do-good omega fats, fibre and protein.

1½ cups (300g) dried white kidney beans, soaked and drained 2 Tbsp (30ml) olive oil 4 fillets (600g) hake (or any sustainable white fish), skin on Salt and milled pepper 1 onion, diced 3 cloves garlic, crushed 2 Tbsp (30ml) butter 1 punnet (250g) cherry tomatoes

1 packet (100g) baby spinach 1 tub (100g) basil pesto + extra for serving ½ cup (125ml) grated parmesan 3 Tbsp (45ml) olive oil 2 Tbsp (30ml) lemon juice SERVES 4 Boil beans in salted water for 30-35 minutes. Drain well.

Heat olive oil in a pan.

Pat fish dry and season generously.

Fry fish skin-side down for 3-4 minutes.

Flip over and fry for another 2-3 minutes.

Remove, set aside and keep warm.

Add onion to pan and sauté until golden, add garlic and cook for another 30 seconds.

Add butter, beans and tomatoes, and cook for 2-3 minutes.

Season.

Toss spinach through warm mixture – it should wilt quickly.

Stir through basil pesto, parmesan, oil and lemon juice.

Serve bean sauté topped with fish and extra basil pesto.

PAIR WITH

PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE *AVAILABLE AT SELECTED PNP STORES

LABORIE SAUVIGNON BLANC, R75

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PROMOTION

Add an AVO Dark-skinned or green-skinned, avos are equally delicious and versatile.

Stock up on these nutrient-packed wonders for meals in minutes SO GOOD FOR YOU •Both dark- and green-skinned avos can be included as part of a healthy diet as they are virtually sodium free and contain potassium (420mg in half an avo).

•Their high monounsaturated fat content may help reduce blood cholesterol levels and lowers the risk of heart disease.

•Avos are a source of fibre (5.3g fibre per 100g), which promotes good gut health; and they contain antioxidants lycopene and beta-carotene which support, maintain and regulate immune function.

WHAT’S IN THE SKIN?

PHOTO: DONNA LEWIS RECIPE & STYLING: JANA VAN SITTERT

Like @iloveavocadoSA.co.za on Facebook and visit avocado.co.za for awesome recipes. Follow @iloveavossa on Instagram

CHARGRILLED AVOCADO AND CHICKEN SALAD

together. Marinate for 30 minutes.

Grilled avo? It works!

For dressing: Stir ¼ cup (60ml) olive oil, 3 Tbsp (45ml) lemon juice, 2 tsp (10ml) honey and 1 tsp (5ml) paprika together.

Season and set aside.

Flatten 4 chicken breast fillets with a meat mallet to 1cm thick. Toss chicken, 2 crushed garlic cloves, 3 Tbsp (45ml) avocado oil and grated peel and juice (60ml) of 1 lemon

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For salsa: Toss 1 cup (250ml)

We are lucky to have avos almost all year round in SA, thanks to our farmers growing both green- and dark-skinned avos.

•Green-skinned avo varieties include Fuerte, Edranol, Ryan, Reed and Pinkerton and are available from March to October.

•Hass, Maluma Hass and Lamb Hass are all rich, nutty darkskinned avos and are available from March to November.

•Remember that green-skinned avos remain green when ripe, while the dark-skinned avos turn purple-black when ready to eat.

corn kernels, ¼ diced red onion and ½ diced green pepper together.

Season and set aside.

Heat a griddle pan and cook chicken a few minutes per side. Place 5 halved avocados, cut-side down, on pan and grill for 2-3 minutes or until lightly charred.

Arrange avo on a salad platter. Drizzle with dressing and top with salsa and a handful each fresh coriander and mint.

Slice chicken into medium-sized pieces and arrange on platter. Serve salad topped with dollops of sour cream.

SERVES 6

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tis

r ve d A

en

em

Make whipping up South African favourites a breeze with Nestlé’s wide range of products

SUCCULENT HONEY CHICKEN SKEWERS 1/2

cup (125ml) MAGGI sweet chilli sauce cup (60ml) honey 2 Tbsp (30ml) finely grated red onion ¼ cup (60ml) MAGGI Lazenby Worcestershire sauce 2 Tbsp (30ml) Dijon mustard 6 boneless and skinless chicken breasts, cubed Green salad, for serving 1/4

MAKES 8 Combine chilli sauce, honey, onion, Worcestershire sauce and mustard in a large mixing bowl.

Coat chicken breasts with mixture and marinate for at least 2 hours or overnight.

Soak bamboo skewers in water for a few minutes (this prevents them from burning on the grill).

Thread chicken cubes onto skewers.

Cook chicken on a preheated grill or a hot griddle pan for 5 minutes per side or until cooked through.

Serve with green salad.

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EASY BEEF, CARROT AND POTATO STEW Salt and milled pepper 1kg beef goulash 3 Tbsp (45ml) sunflower oil 1 large onion, roughly chopped 2 cloves garlic, finely chopped 3 cups (750ml) beef stock 1 cup (250ml) MAGGI

Worcestershire sauce 2 Tbsp (30ml) MAGGI chilli and garlic sauce 2 fresh bay leaves 2 carrots, peeled and roughly chopped 1 packet (500g) baby potatoes, halved Cooked rice, for serving 2 Tbsp (15ml) finely chopped parsley, for serving

SERVES 4

Season meat well.

Heat oil in a large pot and sauté onion and garlic for a few seconds.

Add meat and cook until browned.

Add remaining ingredients, cover and cook over low heat for 2 hours or until meat is tender (add a splash of stock if it gets too dry).

Serve goulash with rice and garnish with fresh parsley.

CARAMEL MILLIONAIRE’S SHORTBREAD 4/5 cup (120g) cake flour 60g cornflour 40g (50ml) castor sugar 100g cold butter, grated 4/5 cup (200ml) iced water

CARAMEL 1/2 cup (120g) butter 3/5 cup (120g) sugar 2 cans (360g each) Nestlé caramel treat dairy dessert 2 slabs (80g each) 70% cocoa dark chocolate, melted 3 Tbsp (45ml) Nestlé cocoa powder, for dusting MAKES 24 Preheat oven to 160˚C. Grease a 20cm square baking tray and set aside.

Sift flour, cornflour and sugar into a large mixing bowl.

Rub butter into flour with your fingertips until it resembles fine breadcrumbs.

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Add water and cut through mixture with a knife to create a soft dough.

Knead until well combined.

Press into baking tray and prick the surface with a fork.

Refrigerate for 10 minutes.

Bake for 15-20 minutes or until golden.

For caramel, heat butter, sugar and caramel treat in a pot until sugar dissolves.

Bring to the boil, while stirring continuously, then reduce heat and simmer for 15 minutes or until thickened.

Pour caramel mixture over base and cool.

Pour melted chocolate over caramel and spread it out evenly.

Cool completely, cut into squares and serve.

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t en m e tPisR O M O T I O N

r ve d A

CREMORA TART

TIME FOR TEA Enjoy this classic South African treat made with Nestlé Cremora!

Seconds anyone?

Base: 1 packet (200g each) ginger biscuits, finely crushed 1/ cup (80ml) melted ³ butter 1 tsp (5ml) ground cinnamon Filling: 250g Nestlé Cremora ½ cup (125ml) ice water Juice (120ml) of 2 lemons 1 can (385g) condensed milk 1 tsp (5ml) vanilla essence SERVES 8 Combine biscuits, butter

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and cinnamon in a bowl.

Press mixture into a greased 20cm tart pan or loose-bottomed cake tin.

Chill in the fridge.

Whisk together Nestlé Cremora and water until light and thick.

Stir through lemon juice, condensed milk and vanilla essence.

Pour mixture over biscuit base and refrigerate for up to 2 hours or until set.

Slice and serve Garnish ideas:  Desiccated or shaved coconut and citrus zest  Ground cinnamon, mint and chopped nuts  Fresh citrus or berries

pnp.co.za

6/11/20 4:39 PM

Dads with a differenceh

SLICE OF LIFE

So many children in South Africa grow up without fathers... We thought we'd celebrate a few special men who have given a whole new meaning to being a dad TEXT BY: ROBYN MACLARTY PHOTOS: DANIELA ZONDAGH,

WALDO SWIEGERS AND ROMI SCHNEIDER

THE ‘DAD COACH’ Craig Wilkinson “We’re living in an increasingly fatherless society,” says Craig Wilkinson, author, social entrepreneur and ‘dad coach’. “Boys look to older men to teach them what it means to be a man. Most importantly, they look to their fathers. Ideally, a father is meant to show his son how to be a man and tell him in countless ways throughout his boyhood that he has what it takes to be a man. But if their father isn’t there or is present but not engaged, they’ll look to the media, where the norms around what it means to be a man are centred around sex, power, money and the idea that ‘boys don’t cry’,” he explains. “In the absence of a father or significantly older men, boys turn to their friends, to older boys, to musicians and TV characters to model masculinity for them.”

Statistics show that over 60% of South African children are growing up without a present and engaged father. Having been involved for over a decade in social upliftment initiatives, Craig was inspired to do something to help fill the vacuum, both by becoming a ‘dad coach’ – specialising in equipping men to become great fathers – and also through his NGO, Father a Nation, which takes his mission into communities. He says the positive feedback he receives lets him know he’s on the right track, and that his own two children, Luke and Blythe (both adults now), provide inspiration to continue.

“I’ve seen first-hand what being an involved, positive dad can do for children,” he says. “I wish I could give that to every child.” fatheranation.co.za

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SLICE OF LIFE

THE DAD DUO

“Live in the moment for your child, be there for your child emotionally, and when you make a mistake, own it and move on”

Marlow and Douglas Newman-Valentine “From the moment Rebecca was placed in our arms and she looked into our eyes, we knew that our lives were irrevocably changed. The world looked different, and we reasoned differently,” says Marlow, who adopted daughter Rebecca with his husband Douglas in 2011.

“There was permanence and meaning – and the vows that we made when we got married made sense and had a purpose.”

Douglas and Marlow had always wanted to be parents, but both thought it unlikely given their sexual orientation. “When I was younger there was still a part of me that believed that fatherhood would unfold through procreation. Maybe meeting a woman and having a child together,” says Marlow. “But as I matured and became more comfortable in my sexual and gender identity, I realised that being a parent is more than biologically ‘fathering’ a child.

“I was already in my 40s when I met Douglas – and because being a parent was one of the values that attracted us to each other, adoption was the most natural progression. We had so much to offer – love, stability, security, a loving home, family, a supportive friendship circle, and because we were both specialists and professionals in our careers, we could offer a child more opportunities than we had growing up.”

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SLICE OF LIFE

THE STAY-ATHOME DAD Alon Brauer There are stay-at-home dads, and then there’s Alon Brauer. The 40-year-old former chemical engineer looks after a brood of not two, not three, but eight children, ranging in ages from one year to 16, while his wife Claire focuses on her babywear business and training to become a doula. “I don’t

remember how life was before,” he smiles.

Alon was the breadwinner until 2017, but as contract work began to dwindle, he spent more and more time at home with their children and eventually he and his wife agreed it would be most practical for him to stay home full time.

“God’s taken me on a journey,” he says.

“Sure, there are challenges. Financially, it

“I can offer them a dad who is at home and engaged, and that matters“ can be tough for a family of 10. And, of course, it takes a lot of energy, plus I'm not as naturally nurturing as my wife – I am affectionate, but more practical. However, that means we have a really effective routine, and we prioritise eating together as a family every evening at the same time.”

The highlights? “I get to walk my kids to school every day, and home again. My parents were divorced when I was very young. So it’s hard sometimes to know whether I am modelling a strong father figure for my children because I didn’t have that. But I do know I can offer

them a dad who is at home and engaged, and that matters.”

His advice to other stay-at-home dads is to ensure a strong marriage. “This is the only way to create a sound environment in which to raise children. So invest in your marriage. That is God's design for both parents and children.”

Alon and Claire’s family of eight: Elijah (16), Aylah (12), Noah (8), Lilliah (7), Sarah (5), Judah (3), Ezrah (2) and Josiah (1)

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FEEDING THE

fss

Let’s think about what we put into our bodies without being silly about it, says Susan Hayden

It seems like aeons ago when people would sit down to a meal and eat whatever was put in front of them. When I was growing up, food was much less complicated than it is today.

Just after payday my mom would fry up a bit of steak or some tasty lamb chops, make a batch of chunky chips, warm a side of peas and prepare a simple tomato and avocado salad. If we were lucky, she’d bake a loaf of wholewheat bread which we’d devour, crumbly and warm.

Halfway to payday supper was savoury mince with rice, and when money was a distant memory we

got spaghetti with grated cheese. But whatever day of the month, there’d be a plate of food which we ate up.

Now, food and feeding people is another story.

Everyone has something they can’t or won’t eat.

And I think, for the most part, this mindfulness around diet and the impact it has on our bodies and the planet is a vital and beautiful thing. When it

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becomes less beautiful is when it crosses over into food faddism, or what my gran would call being ‘vol fiemies’.

People who are ‘vol fiemies’ are sad events around a dinner table.

I grew up with one – I won’t mention names. She would read the label on the salsa and refuse to touch it; take a magnifying glass to see if she could spot a grain of sugar in her sauce. Meals with this person were irksome, to say the least. I’m all

for knowing what’s in the food you eat and staying away from stuff your digestive system doesn’t recognise. But when faced with this kind of hysteria, I find myself veering to the other extreme and wanting polony on government loaf and a crème soda.

The thing is, mindfulness and madness are a hair’s breadth apart. That skinny chick who “can’t eat gluten“?

I watch her with squint eyes of mistrust. If your raison d’être is fitting into the white jeans you bought for your holiday in Greece seconds after an exceptionally well-timed bout of gastro, hey, I hear you, sista, and I’m in no position to judge.

But let’s be real about our motives.

Imagine an Inuit child sitting down in his igloo to a dinner of fried blubber and announcing that he is vegetarian. His dad would likely tell him, “good luck with eating ice.“ Or a Maasai teen, when handed his calabash of curdled milk and blood, earnestly explaining to the tribe why he’d decided to go vegan (well, I guess that’ll be dust for you).

Here, being ‘vol fiemies’ is almost an expected state.

When you’re hosting

a dinner party and you ask the obligatory dietary requirements question and folk tell you they eat everything, you are genuinely shook. So, I don’t have to prepare three different meals?

Praise be!

A few months ago my younger daughter told me she was vegetarian. It took some effort to keep from going foetal and frothing at the mouth. I totally support vegetarianism, don’t get me wrong.

Lately, as a family, we consume very little meat – great for the planet, great for our health. But my time is stretched.

One member of our household is gluten intolerant, another thinks legumes are the work of the devil.

Give me a third who only eats legumes and it might be a bridge too far. But I did the right thing and supported her decision. Only, her favourite meal in the world is crackers with tuna mayonnaise, so she decided to amend her plan to pescetarianism. I was cool with that. Only, her second favourite thing is chicken strips with sweet chilli sauce. “So pescetarians can’t eat chicken?“ she asked me worriedly. I knew it was not the time to mention biltong and bacon.

ILLUSTRATION: PATRICK LATIMER

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Recipe Bubbly Mint Hot Choc Floats This recipe is your perfect winter companion and makes two decadent floats One of South Africa’s most-loved chocolate brands, Cadbury Dairy Milk is all about giving fans that little bit extra. Made with the generosity of a glass and a half and jam-packed full of goodness, Cadbury Dairy Milk offers fans a beautiful, joyous moment worth savouring with every sip. Perfect for treating yourself when you need it most or for sharing with loved ones, Cadbury Dairy Milk has something for everyone to enjoy and love.

What you need:

Make it:

2x 87g Cadbury Dairy Milk Bubbly Mint slabs: 1½ slabs melted, ½ slab crushed 250ml double cream 1 tablespoon cocoa powder 2 cups vanilla ice cream 1 teaspoon peppermint essence (optional)

1. Melt 1½ Cadbury Dairy Milk Bubbly Mint slabs in a double boiler, or in the microwave in a glass bowl 2. Whisk the melted Cadbury Dairy Milk Bubbly Mint with the double cream and cocoa powder in a saucepan until the mixture has melted and is thick; mix well 3. Add a few drops of peppermint essence to the mixture (optional) 4. Pour the warm chocolate into 2 tall glasses 5. Top with vanilla ice cream and extra crushed Bubbly Mint (because you can never have too much!)

Mondelez Recipe FP AD V2.indd 1

Top Tip: To make a fancy crushed-chocolate rim on the glasses, dip the rims in the melted Bubbly Mint and roll in some crushed Bubbly Mint; place immediately in the freezer for 1 minute to chill and set. Once set, remove the glasses from the freezer and make your Bubbly Mint Hot Choc Floats! freezer and make your Bubbly Mint Hot Choc Floats! in the freezer for 1 minute to chill and set. Once set, remove the glasses from the

(because you can never have too much!)

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home affairs

THE GREAT

droom beUPDATE Winter is the perfect season to introduce fresh elements and low-cost features to your bedroom. Mandy Allen has a few dreamy ideas...

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GOOD IDEA Plain pine wooden brackets look brilliant hung with potted houseplants or kokedama (plants growing in a ball of soil wrapped with moss or string).

Go green

Of all the colours that just feel right in the bedroom, green is the clear winner. Serene and beautiful in all its incarnations, we’ll take it soft and subtle paired with white or growing on everything from walls to soft furnishings and linen.

 A deep-green painted accent wall is dramatic but easy to live with.  We love these bubble-shaped glass pendant lights that have a strong but delicate, transparent presence. Hung on either side of the bed instead of reading lamps, they lend a modern, organic look and sense of symmetry to the space.  Keep imagery tranquil – botanical prints are ideal and have a sense of grown-

up composure when identically framed and hung in perfect balance.  A layering of plain and patterned linen and cushions add visual interest and character.  Plants are always a good idea in a bedroom – unless your space is flooded with natural light, choose houseplant species that don’t need full sun to thrive.

Introduce accents of green in the form of plants, lighting and artworks.  Green pairs well with a balance of textured, natural materials such as rattan and cork and more luxe objects and finishes: think velvet, clear glass as well as black and gold accents.  In contrast, white and green are a fresh, energising pairing in the bedroom.

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➋

➊

➌ 1.Real Home duvet set, R249 2. Bio citronella candle, R99 3. Nature Box shower gel, R56 4. Real Home throw, R89

➍

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home affairs ➊

➋

1. PnP towel set in mauve, R329 2. Diary, R59.99 3. Eco containers (1.2L), from R74.99 4. Real Home rustic winter soup mug, R27.99

P urple reigns Regal purple is the thing if it’s a dose of luxe you’re after for your boudoir. This inviting and historic shade is finding fashionable favour in contemporary interiors when paired with modern design or, alternately, applied in several shades from plum blossom to dark fig.

 If you’re not fully committed, take a more subtle approach and invest in a plush purple throw with one or two accent cushions – leave the rest of your soft furnishings crisp white.  A headboard upholstered in velvet (or more affordable fauxvelvet fabric) will inject a dash of restrained glamour.  Purple colour accents don’t have to be restricted to walls, bedding or soft

furnishings. Take a tip from interior designers and paint a vintage wardrobe, a secondhand chair or light fixture hanging in slight tonal variations of the same shade of purple.  Interject shades of grey and nutty browns (for winter) and spring greens (in the warmer months) with your purple scheme for a seasonal refresh.  Purple loves midtone, Scandi-style furniture and accents of white. Avoid an excess of dark wood which will tip the look to formal.

➌

➍

GOOD IDEA Use a wooden clothes hanger with clips (hung off a hook or nail in the wall) to display temporary artworks – and change up cheap and cheerful prints as the mood takes you

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Moody blues

As classic as a pair of denim jeans in one’s wardrobe, blue will always have a place in the bedroom. Save the jaunty stripes and cerulean shades for the beach house and instead opt for inky blues that evoke midnight and dark magic or grey-tinged shades that bring to mind stormy skies, Parisian apartments and fields of dusky lavender. Here are some tricks:

 A feature wall in blue is a big but rewarding commitment.

Choose a subdued shade rather than anything overtly preppy or bright. Our suggestion is what’s typically referred to as French blue: heritage shades with undertones of grey and sage.  When going for blue, keep the mood in the 21st century with cool, contemporary elements: Scandi-

inspired stools used as side-tables; plants in modern pots or textured baskets; thoughtfulness in the colour, textures and patterns of your bed linen; and utilitarian additions such as wall-mounted, industrial-style lighting or articulated bedside lamps.  As an alternate to a blue-painted wall, white lifts the mood.

Anchor white with intense accents such as deep navy and denim.

➊ ➋

GOOD IDEA Monochrome artworks set against a muted blue wall give a bedroom a certain understated, grown-up finesse

1. Villa Alegre salad bowl, R95.99 2. Nature Box shower gel, R69.99 3. Villa Alegre M&M mug, R39.99 4. PnP bobbled bath mat in navy, R169

➌

➍

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home affairs GOOD IDEA A decorative ladder propped against the wall used for reading material or clothing accessories is fabulously fun and multifunctional. For added impact, paint it pink (and, if you have a feature wall, achieve a double aesthetic whammy by painting it the same shade)

Think pink & coral

Beloved by stylists and decoristas, pink and coral have proved themselves to be a consistently delightful combination in the bedroom and beyond.

Youthful, fashionforward and easy to live with.

 Take the plunge and go pink-on-pink.

Introduce layers of dusky pink, berry and salmon and throw in pops of coral red and tangerine. Interjections of white are essential too – you’re going for Carrie Bradshaw chic, not Barbara Cartland.  In a child’s bedroom, it doesn’t have to be a long-term commitment.

A graphic monochrome backdrop will remain on-trend as they grow. Simply throw in accent colours as their tastes and ages

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change – though we can’t imagine a better combination of black and white with zingy pink and orange.  Use other accent colours sparingly for the sake of visual calm and composure.  Naked light bulbs ➊ with colourful cabling inject a touch of urban cool and are useful in small spaces with limited electrical wiring – not to mention a great way to introduce pops of fashionable colour (see Hoy P’Loi hoyploi.com for a wide assortment of cables).

➋

1. PnP hand towel, R89; PnP bath sheet, R149 2. Real Home side plate, R25.99 3. Floral bowl, R49.99 4. Inspired snow leopard throw, R429 5. Wire hangers (10-pack), R99.99 6. Hello winter mug, R22.99

➌

➍

➎

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home affairs

Q&A

Your style dilemmas solved!

Q

3 Q

I need more hanging space for my clothes but don’t have room for cupboards.

A. Take a tip from city slickers and use clothes rails to solve your wardrobe dilemma.

Even better – have a bespoke rail designed to hang from the ceiling and save floor space.

2

Q

I live in an open-plan space but am tired of my bedroom being on show to visitors. I can’t put in a wall, so how to gain some privacy?

A. Install a rail or track with a simple pencil-pleat curtain. That way you can close off or open the spaces as you like.

Easy peasy!

4

PRODUCT SOURCING: SONA SALES PHOTOS: MAGAZINE FEATURES; LIVING 4 MEDIA/GREATSTOCK AND DIS PRICES CORRECT AT THE TIME OF GOING TO PRINT BUT MAY BE SUBJECT TO CHANGE SOME PRODUCTS ARE ONLY AVAILABLE AT SELECTED PNP AND HYPER STORES

1

I love the idea of a headboard but everything I’ve seen is either too oldfashioned or too pricey.

I’m not great at DIY so what can I do?

A. Look to budget materials like cork, builder’s pallets, a large piece of pine or textured chipboard or plywood. You can attach hooks or nails to add functionality to the headboard and use them for hanging accessories, plants, fairy lights and/or lightweight storage.

Q

How can I make my bedroom more chic yet functional?

A. I love a floating shelf that can be used for just about anything: books, lighting, plants or even wireless speakers. A decorative mirror is also a great addition – round mirrors are bang on trend. And you’ll never look back with more storage space – be it baskets or a low-level shelf unit at the base of the bed. pnpfreshliving.com

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PHOTOS: DONNA LEWIS

Peanut butter

RECIPES AND STYLING: CHAD JANUARY STYLIST’S ASSISTANT: KRISTEN SCHEEPERS

Tomato paste

Marmite

SECRET WEAPONS

Coffee

Apricot jam

A delicious meal doesn’t necessarily require many different ingredients, says deputy food editor Chad January. There are a few pantry basics that can add heaps of flavour without breaking the bank. These secret weapons are versatile and can give any dish the voema it deserves 80 | Fresh Living – Winter 2020

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T H R I F T Y F L AV O U R B O M B S

APRICOT JAM This is a true hidden gem! Its tart sweetness works well with spicy dishes, so try adding a tablespoon to curry, bobotie or pickled fish sauce for fruity flavour.

COOK’S NOTE You can use chicken breasts or drumsticks too – just adapt cooking time

APRICOT AND TURMERIC WHOLE ROASTED CAULIFLOWER

2 Tbsp (30ml) chopped fresh coriander or parsley

Toss any leftovers with shredded chicken or bean salad for a lunch option the next day.

SERVES 4

2 (about 500g each) heads cauliflower 1/ cup (80ml) apricot ³ jam 1 Tbsp (15ml) olive oil 1 Tbsp (15ml) ground turmeric 1 Tbsp (15ml) mild curry powder Salt and milled pepper Flatbreads: 2 cups (500ml) cake flour ½ cup (125ml) plain yoghurt + extra for serving Pinch salt

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Preheat oven to 180°C. Place cauliflowers onto a greased baking tray.

Combine jam, oil, turmeric and curry powder.

Coat cauliflowers with mixture. Season.

Roast for 45-50 minutes or until cooked through (reserve pan juices).

Combine flatbread ingredients to create a dough.

Knead for 2-3 minutes, then rest dough for 5 minutes.

Divide into 8 and roll each portion into

2mm-thick discs.

Heat a clean dry pan and fry flatbreads for 2 minutes per side or until golden and cooked through.

Serve cauliflower and flatbreads drizzled with reserved pan juices and extra yoghurt.

1 pack (about 500g) chicken thighs 1 packet (200g) cocktail tomatoes, quartered ½ red onion, chopped Juice (30ml) of ½ lemon

PEANUT BUTTER CHICKEN TRAYBAKE

Preheat oven to 180°C. Combine peanut butter, oil, garlic and coriander.

Season chicken, coat with mixture and marinate for 1 hour.

Place chicken on a lined baking tray.

Roast for 20 minutes, turning over halfway through cooking time.

Combine tomatoes, red onion, lemon juice and extra glug oil to make salsa. Season.

Serve chicken topped

Serve this delicious dish with egg-fried rice, buttery mash or pap.

3 Tbsp (45ml) smooth peanut butter 2 Tbsp (30ml) olive oil + extra for salsa 3 cloves garlic, chopped 2 Tbsp (30ml) fresh chopped coriander + extra for serving Salt and milled pepper

SERVES 4

with salsa and coriander.

PEANUT BUTTER Not just for sandwiches, a tablespoon of smooth or crunchy peanut butter is a great way to add a nutty, salty element to a dish. Stir through a bowl of oats or noodles, or combine with savoury Asian flavours like coconut, soy sauce, lemon or lime juice. Heat it up to loosen, then add to a dressing or drizzle. Look out for PnP’s Livewell sugarfree version for a healthier option.

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T H R I F T Y F L AV O U R B O M B S

LENTIL BOLOGNAISE A meat-free alternative that still packs an umami punch, thanks to tomato paste.

2 Tbsp (30ml) olive oil 2 onions, chopped 2 cloves garlic, chopped

3 Tbsp (45ml) tomato paste 1 tsp (5ml) sugar 2 cups (500ml) dried brown lentils 3 cups (750ml) vegetable stock Salt and milled pepper Handful fresh basil, chopped + extra leaves for serving 1 packet (500g)

spaghetti, cooked according to packet instructions SERVES 4

Heat oil in a large pot and fry onion and garlic for 3-5 minutes or until golden.

Add tomato paste and cook for about 2 minutes before

adding sugar.

Stir through lentils and stock, and simmer over a low heat for about 45 minutes or until cooked through.

Season sauce well and stir through basil.

Serve bolognaise with spaghetti and garnish with extra basil leaves.

PLANT-BASED

TOMATO PASTE The concentrated flavour means a little goes a long way. Use as a base for a breakfast shakshuka or heat through canned beans and serve on toast for a quick snack.

GOOD IDEA Stir through some chopped fresh tomatoes if you like

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COFFEERUBBED STEAK WITH CRISPY POTATOES MARMITE A potent yeast concentrate of pure savoury flavour. When you’ve run out of stock, a teaspoon of Marmite can be added to your soup or stew. Try roasting it with nuts for a quick snack, or coat roast chicken for a crispy, golden skin.

MARMITE STEW WITH CHEESY DUMPLINGS

1 cup (250ml) grated cheddar cheese Salt and milled pepper

The perfect winter night’s meal without the fuss.

SERVES 4

Stew: 2 Tbsp (30ml) canola oil 2 onions, chopped 2 carrots, peeled and chopped 2 cloves garlic, chopped 700g beef goulash 1 Tbsp (15ml) Marmite 1 cup (250ml) beef stock 1 cup (250ml) water 2-3 fresh or dried bay leaves Handful fresh coriander, chopped Dumplings: 2 cups (500ml) cake flour 1 tsp (5ml) baking powder 1 cup (250ml) milk

Heat oil in a large pot and fry onion, carrots and garlic for 3-5 minutes.

Add meat and brown for about 5-7 minutes.

Whisk together Marmite, stock and water and add to pot.

Add bay leaves, cover and simmer for 30-35 minutes or until beef is tender.

Combine dumpling ingredients to create a dough.

Divide dough into 8 pieces and roll using your hands to create dumplings.

Place on top of stew, cover and simmer for 10-15 minutes or until cooked through.

Serve immediately.

COOK’S NOTE Remember to underseason the stew as the Marmite itself is salty enough

More than just your morning pick-me-up, coffee will make steaks sing too.

Salt and milled pepper 2 packs (about 300g each) minute steaks 2 Tbsp (30ml) instant coffee 3 Tbsp (45ml) light brown sugar 2 Tbsp (30ml) paprika 2 Tbsp (30ml) chopped fresh coriander ¼ cup (60ml) canola oil 3 red onions, sliced ½ cup (125ml) red wine vinegar, heated 1 Tbsp (15ml) white sugar 5-6 (about 1.5kg) large potatoes, peeled and roughly chopped 2 Tbsp (30ml) butter SERVES 4

Season steaks.

Combine coffee, brown sugar, half the paprika, coriander and half the oil.

Evenly coat steaks with mixture and marinate for about 30 minutes.

Preheat oven to 180°C. Combine onion, vinegar, sugar and season. Set aside for 15 minutes.

Place potatoes on a greased baking tray.

Drizzle with remaining oil and sprinkle with remaining paprika.

Season.

Roast for 15-20 minutes or until golden.

Heat butter in a large pan and fry steaks for 1 minute per side.

Serve steaks with potatoes, pan juices and pickled onions.

COFFEE In the kitchen, coffee is known for its contribution to desserts like tiramisu, but it also adds a flavour bomb to savoury meals. Add some instant coffee to the gravy for your next roast beef, use it to make a flavourful butter or mix into a dry spice rub.

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ANIMAL FRIENDS

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

YOUR QUESTIONS ANSWERED

Cat World Domination Day!

HOT ON SHELF Look out for the new Nutriphase health range on PnP shelves, covering all your pet’s nutrition and grooming needs, from natural shampoo, natural tick and flea spray, allergy care chews to conditioning multivitamin chews.

Available from R69.99

24 JUNE Go on, give your feline some TLC.

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NP HE P PET CL T U IN

pet club

Identipet microchips are reliable.

Also, make sure your contact details are regularly updated on the database of the microchip company you are using. When your pet chip is scanned at a shelter or a veterinarian, your details get pulled from these databases so that they can contact you.

Answer by Dr. Analize Theron from Fourways Veterinary Hospital on behalf of the Animal Behaviour Consultants of South Africa. animal-behaviour.org.za

PNP PET CLUB STAR OF THE MONTH

B!

JO

DID YOU KNOW? When a cat blinks at you slowly, it’s believed to be a show of affection. It’s a sign that your cat trusts you – if they didn’t, their eyes would be more alert and the blinks quicker.

Want to return the love? Blink slowly in response when your cat is holding eye contact (in cat terms, this signals that you acknowledge its presence and pose no threat).

I would like to have my cat and dog microchipped – what do I need to know?

A: Microchipping is an excellent way of identifying your pet, especially when he or she gets lost. It’s no more painful than an injection as the chip is about the size of a grain of rice.

Use a reputable manufacturer whose chips are readable by all microchip scanners and are accepted by most countries. The BackHome and

Members will get 3x Smart Shopper points on all pet products, as well as exclusive discounts and more – simply swipe your Smart Shopper card.

It’s completely free – just send an SMS with your Smart Shopper card number to 30926.

PNP PET CLUB STAR OF THE MONTH

Handbag-sized Yorkie, Leah, stole the Fresh Living team’s hearts with her hilarious ready-to-hit-the-beach-instyle look. Owner Ilse Angel Smit says: “Leah is a special needs baby girl as she has a deformed front leg.

She is one spoiled little diva!”

Join the PnP Pet Club Facebook community to share photos of your beloved furkids: just search for “Pick n Pay Pet Club” on Facebook.

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

Q:

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SA’s NO.1 PREMIUM DRY DOG FOOD*JUST GOT BETTER

INTRODUCING CANINE CUISINE

GRAVY COATED & JOINT HEALTH GRAVY COATED

Transform your dog’s regular meals into a dish coated in rich and irresistible gravy, by simply adding warm water and stirring, to create a scrumptious meal for your furry friend.

Source: IRI, Total Defined Market, MAT Mar 2020.

V29476; V29479, Act36/1947

JOINT HEALTH

Joint problems can be a painful experience for dogs, that’s why Canine Cuisine Joint Health contains glucosamine and chondroitin, which support healthy joint cartilage for the mobility that a healthy dog needs.

THINK POSITIVE

THE GOOD STUFF Nancy Richards rounds up a few reasons to feel inspired DID YOU KNOW?

= 1

1

RECYCLED 500ML BOTTLE

BEAUTIFUL PENCIL CASE

SMALL HEROES, BIG EFFECTS Every year PnP School Club awards Young Heroes for bravery, kindness and tolerance taking place in South African schools, like two Grade 7 learners from Fumisukoma Primary School in the Eastern Cape. They were nominated for

The world in rehab

With people temporarily out of the way and grounded during lockdown, nature got busy: WILD LIVES reclaimed their place.

Lions slept on empty roads in the Kruger Park, a grey wolf was seen in France for the first time in a century and goats grazed in a Welsh city.

NO MORE NOISE POLLUTION: A Boston university researcher

measured a 30 decibel started with a bat or drop in noise in a city a pangolin (or in a square in the US. lab), it’s a safe bet wild CLEAR WATER animals won’t be so REVIVAL: With no much on the menu in tourist boats churning China after this. up sediment, the water in Venice’s canals was PSSST... the clearest it’s been in 60 years.

GREAT Visit Facebook.com/ ATMOSPHERE: Across pnppeoplenplanet to find the globe, air pollution out how your purchases help Pick n Pay do more good for levels dropped by as everyday South Africans much as 60%. and the planet.

OFF THE MENU: Whether Covid-19

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the kindness and care they showed by distributing vegetables from their school garden to the community and the elderly, and were rewarded with PnP vouchers. Good job, guys!

Why not nominate potential young

heroes from your class or school?

For information on how to nominate your heroes, visit schoolclub.co.za or check out the PnP School Club Facebook page.

Closing date for all entries is 30 September 2020.

POST IT! Recycling made simple!

Find the revolutionary Reverse Vending Machine (RVM) in four PnP stores: V&A Waterfront, Camps Bay, and Constantia in Cape Town and On Nicol in Joburg, ready to chow all your barcoded recyclables like plastic, cans, coffee cups, juice cartons, glass bottles and more. To use it, follow three simple steps – register, read and recycle. Scan the code and deposit in the product. Unbarcoded or unrecylable items will be returned. Each RVM takes around 700 items and, once full, it’s emptied for sorting and processing. RVM users will receive airtime vouchers and lucky draw entries with a chance to win PnP vouchers.

COMPILED BY: ROBYN MACLARTY PHOTOS: SHUTTERSTOCK, GELLY/GALLOIMAGES & SUPPLIED

That’s how many pencil cases made out of recycled plastic bottles PnP School Club has donated to schools across the country!

18 July is Mandela Day. Madiba believed in giving the children of South Africa a better future. Find out more at mandeladay.com

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LIFE-SAVING FIRST AID

f o r p a r e n ts

Every parent wants to keep their child safe but major or minor skirmishes are an inevitable part of growing up. A caregivers’ best defence is knowing how to react quickly and effectively. Samantha Page shares life-saving expert advice

ACTION:

(30 degrees Celsius) to the entire body. ➌ Medication: When treating an infant or young child, medication should always be given with caution. If the fever is severe and is causing pain and discomfort, consult a medical professional for advice..

➊ Increase fluids: Formula, milk and water should be offered frequently to keep the body cool and hydrated. ➋ Sponge baths: Place the child in a bathtub and using a damp washcloth, apply lukewarm water

TOP TIP Assessing a fever should always start with an accurate temperature reading.

Tactile temperature (felt with the hand) is not reliable because it’s dependent on the temperature of

Most children will develop a fever at some point, so it’s important to understand how to treat it. While a high fever can result in a seizure, it’s the body’s normal response to fighting infection and inflammation.

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the person feeling the child’s skin.

Digital thermometers are inexpensive and widely used and are the most accurate way to measure temperature.

The generally accepted definition of a fever is any reading above 37 degrees Celsius.

#2 CHOKING Food is responsible for over 50% of choking episodes, but children are also inclined to swallow small objects since putting objects in their mouth is a normal part of their oral development.

ACTION: ➊ If the child is unable to cry, cough or speak and is turning blue, something is blocking the airway, and it will need to be removed with firm back slaps or abdominal thrusts. ➋ If the child is coughing or gagging, the airway is only partially obstructed, encourage coughing since it’s the most effective way to dislodge the foreign object. ➌ If you suspect the airway is swollen shut, or you are not able to clear the airway – as with all three scenarios – it’s important to call

emergency medical services immediately.

TOP TIP BE AWARE OF THESE CHOKING HAZARDS Foods Grapes Peanuts and peanut butter Raw carrots Hard or sticky caramel popcorn Hot dogs Objects Coins Buttons Toys with small parts Balloons Small balls or marbles

ILLUSTRATION: SHUTTERSTOCK

#1 FEVER

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PA R E N T I N G

#3 ALLERGIC REACTION OR ANAPHYLAXIS The onset of anaphylaxis is usually rapid and severe, and can be caused by an allergic reaction to food, a substance, an animal or insect bite. It’s a life-threatening emergency that needs a quick response.

Knowing what signs and symptoms to look out for can save the child’s life.

ACTION: Epinephrine is the recommended emergency treatment for symptoms of anaphylaxis. If the child has a known allergy, you may have an EpiPen, which is an auto-injectable that delivers a metered dose of the medication. If you have no medication available, you need to contact emergency medical services or go to the nearest hospital since immediate treatment is critical.

TOP TIP Look out for the following:

Trouble breathing Wheezing, coughing or tightness in the chest Swelling of the lips or tongue Skin changes, such as a rash, redness, or a pale, bluish tinge.

Confusion, drowsiness, agitation

#4 NOSEBLEEDS While it’s not uncommon in children, it can be alarming to see blood flowing from your child’s nose. This could be caused by dry air, a fall, a bad cold or sinus infection, or little fingers scratching or picking at the delicate membrane in the nostrils.

ACTION: DO  Stay calm – nosebleeds are rarely serious and if you’re anxious, your child will be too.  Ensure that the child is sitting or standing and leaning forward.  Pinch the soft part of the nose with a cold compress or your fingers for a full 10 minutes.

 Consult a doctor or visit the emergency unit at a hospital if the bleeding persists.

DON’T Tell the child to lean their head back. This will result in the blood running down the back of the throat, which could cause vomiting.

Plug the nose with tissues or any other material to stop the bleeding.

Release the compress to check if the bleeding has stopped as it may start again.

Ignore repeated nosebleeds that last longer than 8-10 minutes at a time.

TOP TIP Nasal congestion can be uncomfortable but be cautious when treating it, so keep the following in mind: Consult a doctor before giving your child medicated nose drops or nasal sprays as some over-the-counter medications may increase congestion after repeated use.

Use a saline or salt-water spray as

SAVED Save these numbers under ‘emergency’ in your phone contacts so that you can easily access them in a crisis. It’s a good idea to add your paediatrician or GP to this list Emergency (police) Emergency (any) Emergency (ambulance) Emergency (ER24) Emergency (poison)

a natural and safe way of relieving congestion.

#5 BURNS Sub-Saharan Africa accounts for the most paediatric burns, which places a huge burden on the health sector.

Burns can be caused by dry heat (clothes iron, fire or a heater) or something wet (hot water, steam or other heated liquids).

ACTION: ➊ Immediately remove the child from the heat source. ➋ Cool the burn with lukewarm, running water for 20 minutes. ➌ Don’t administer ice, iced water or any creams or greasy substances like butter.

10111 112 10177 084 124 0861 555 777

➍ Remove clothing or jewellery that’s near the burnt area, but don’t try to remove anything that’s stuck to the skin. ➎ Keep the child warm using a blanket, but take care not to rub it against the burnt area.

TOP TIP Seek medical attention in the following cases: All chemical and electrical burns Large or deep burns bigger than your hand Burns that have resulted in white or charred skin Burns on the face, hands, arms, feet, legs or genitals that cause blisters When smoke or fumes have been inhaled

LIFE-SAVING APPS IN YOUR POCKET 1. Home Remedies Plus You don’t always need to see a doctor for a sore throat or a grazed knee. And on those occasions, this app provides safe and effective solutions.

2. First Aid – IFRC Having instant access to life-saving information is empowering and this app has preloaded content, which means you don’t need a cellular or Wi-Fi

connection to get help.

3. Baby and Child First Aid Access expert medical advice for different scenarios, from broken bones to fever, and

after you’ve watched the videos and animations, you can test your knowledge.

All three apps are free to download on the iTunes App and Google Play stores.

OUR EXPERT Paediatrician Dr Natasha Padayachee-Govender from Life Fourways Hospital specialises in allergies and asthma, neonatal intensive care and early childhood development.

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ON A SHOESTRING

GLOBAL WINTER WARMERS Just for fun we bring you five hearty yet thrifty family meals from around the world – all for under R300

Hearty lentil curry with flatbreads.

Recipe on page 94

PHOTOS: ESTVAN VERMEULEN RECIPES AND STYLING: ANNA CAROLINA ALBERTS

SHOPPING TIPS The cost of food 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.

Where possible use dried instead of canned beans and lentils as they are cheaper.

Buy loose fruit and vegetables – these tend to be more affordable than prepackaged produce and you can pick and choose the amounts.

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.

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ON A SHOESTRING FRANCE

LENTIL AND SAUSAGE STEW

Enjoy this just as it is or with a bowl of creamy mash or pap.

TOTAL:

R76

PER PORTION:

R19

1 Tbsp (15ml) vegetable oil 1 packet (about 500g) thin boerewors 1 onion, finely chopped

4 cloves garlic, roughly chopped 1 sachet (50g) tomato paste 2 carrots, diced 2 sprigs fresh rosemary ½ packet (250g) red or yellow lentils 3½ cups (875ml) chicken stock 1 tsp (5ml) sugar Salt and milled pepper Fresh basil, for serving

Creamy polenta or pap, for serving (optional) SERVES 4 Heat oil in a pan and fry boerewors until brown all over and cooked to your liking.

Remove from pan and set aside.

Sauté onion in the same pan for about

6 minutes or until soft and golden.

Add garlic and cook for another minute Stir in tomato paste and cook for a further 3 minutes.

Add carrot, rosemary, lentils and stock and simmer for 30 minutes or until the lentils are soft.

Stir through sugar and season.

Cut sausage into smaller pieces and stir through stew.

Serve with a scattering of fresh basil or on polenta or pap, if you like.

SPLURGE Finely chop 1 packet (250g) streaky bacon and fry with the onion when you begin the stew.

SHOPPING LIST  500g packet red lentils R17  1 cabbage R17  16 medium potatoes R40  8 medium carrots R10  300g self-raising flour R8  1 garlic bulb R12  1 lemon R6  2 small knobs ginger R10  6 eggs R18  375ml double cream plain yoghurt R12  1 can coconut milk R22  4 onions R10  500g boerewors R50  1 can tuna R18  1 can whole kernel corn R17  1 sachet tomato paste R6  3 red chillis R6  1½ punnets fresh coriander R10 Total: R289 PANTRY LIST Curry powder, vegetable oil, mayonnaise, chicken stock, salt and pepper, parsley, coriander, soy sauce, sesame oil, cake flour, chilli sauce, cumin, turmeric, black mustard seeds, sugar

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5 RECIPES FOR UNDER R300

UNITED STATES

SWEETCORN STUFFED SPUDS

An easy-peasy pleaser for the family.

TOTAL:

R60

PER PORTION:

R15

8 (about 1.5kg) medium potatoes 1 can (410g) corn kernels, drained 1 can (170) shredded tuna in brine or oil, drained ¼ onion, finely chopped 3 Tbsp (45ml) mayonnaise ¼ cup (60ml) plain double-cream yoghurt Salt and milled pepper Handful fresh parsley, chopped

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Fresh herbs (such as coriander, parsley or basil), for serving Chopped fresh red chilli, for serving SERVES 4 Cook whole potatoes in a pot of unsalted water for about 20-30 minutes or until soft.

Preheat oven to 200˚C. Place cooked potatoes on a baking tray and bake for 45 minutes or until golden.

Mix corn, tuna, onion, mayonnaise, yoghurt, seasoning and parsley.

Cut a cross into the top half of each potato and squeeze sides lightly to open up.

Divide filling between potatoes, bake for a further 15 minutes.

Serve with fresh herbs and chopped red chilli.

SPLURGE Replace tuna with a packet of cooked bacon and replace mayo and yoghurt with 1 cup sour cream.

JAPAN

CABBAGE CAKE

The pancake’s exotic sister from the East is savoury and delicious.

TOTAL:

R40

PER PORTION:

R10

2 extra-large eggs ½ cup (125ml) water 2 Tbsp (30ml) soy sauce 1 Tbsp (15ml) sesame oil (optional) ¾ cup (115g) self-raising flour 2 carrots, grated

4-5 cups (1L-1.25L) shredded green cabbage ½ onion, finely sliced 2 Tbsp (30ml) vegetable oil Sauce: 3 Tbsp (45ml) mayonnaise 2 Tbsp (30ml) tomato sauce, chilli sauce or sriracha Salt and milled pepper 4 fried eggs (optional) Fresh coriander, for serving SERVES 4 Mix eggs, water, soy sauce, sesame oil (if using) and flour together to make a batter.

Stir through carrot, cabbage and onion.

Heat a 20cm pan half the oil.

Add half the batter to the pan and spread it out evenly.

Cook the pancake for 3-4 minutes a side or until golden – be careful not to break it when you flip it over.

Repeat with remaining oil and batter.

For sauce, mix mayonnaise and tomato, chilli or sriracha sauce together.

Season, cut each pancake in half, and serve topped with fried eggs (if using), sauce and fresh coriander.

SPLURGE Serve with chopped spring onion and a sprinkle of toasted sesame seeds.

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Spicy potato hash

For flatbreads, mix 4/5 of the yoghurt with the flour, season and form a dough. Add the rest of the yoghurt if the dough is too dry.

Divide the dough into 8 equal pieces.

On a lightly floured surface, roll out each dough piece to about 3mm thick.

Heat oil over medium heat and cook the flatbreads in batches for about 3-4 minutes a side, or until golden brown.

Serve curry topped with the crispy onions, fresh coriander, chilli and flatbreads on the side.

INDIA

SPICY POTATO HASH

INDIA

HEARTY LENTIL CURRY WITH FLATBREADS

This is a hearty bowl of comfort food for winter.

TOTAL: PER PORTION:

R66 R16.50

2 onions, 1 finely diced and 1 sliced 3 Tbsp (45ml) vegetable oil 4 cloves garlic, crushed Knob ginger, grated (optional) 1 Tbsp (15ml) curry powder 1 tsp (5ml) turmeric 4 cups (1L) chicken stock ½ packet (250g) red or yellow lentils

2 carrots, peeled and diced ¼ cabbage, diced 1 can (400g) coconut milk Salt and milled pepper 1 tsp (5ml) sugar 1 tsp (5ml) black mustard seeds Fresh coriander and chopped fresh chilli, for serving Flatbreads: 1 cup (250ml) plain double-cream yoghurt 1 cup (150g) self-raising flour, plus extra for dusting Salt and milled pepper 1 Tbsp (15ml) vegetable oil SERVES 4

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91-On A Shoestring COR 2.indd 94

Sauté diced onion in 1 Tbsp oil for 8 minutes or until soft and golden.

Add garlic, ginger (if using), curry powder and turmeric. Cook for another minute.

Add stock, lentils, carrot and the cabbage and simmer for 40-45 minutes or until curry has thickened and lentils are tender.

Stir through the coconut milk. Season and add sugar.

Fry sliced onion in the remaining oil over a low heat until crispy and golden.

Add the black mustard seeds towards the end.

Try this version of the famous Indian street food “aloo chaat”.

TOTAL: PER PORTION:

R55 R13.50

3 Tbsp (45ml) vegetable oil 8 (about 1.25kg) medium potatoes, peeled, boiled and cubed ½ tsp (3ml) chilli flakes ½ tsp (3ml) roasted ground cumin 1 Tbsp (15ml) curry powder Salt and milled pepper 1 Tbsp (15ml) lemon juice ¼ cup (60ml) plain double cream yoghurt 1 Tbsp (15ml) milk 1 tsp (5ml) sugar 2 carrots, peeled and

grated or finely sliced Fresh mint and/or coriander and finely sliced fresh chilli, for serving Coriander chutney: 1 punnet (20g) fresh coriander 1 small clove garlic Knob ginger, grated Pinch ground cumin 1 Tbsp (15ml) lemon juice Salt and milled pepper SERVES 4 Heat oil in a pan and add potato cubes.

Cook until crispy all over, about 15-20 minutes.

Add spices and cook for another minute.

Remove from the heat, season well and stir through the lemon juice.

Mix yoghurt, milk and sugar together, season and set aside.

For coriander chutney, blend all the ingredients to a fine paste in food processor (or chop coriander, garlic and ginger together until super fine and mix through the rest of the ingredients).

Serve potatoes topped with raw crunchy carrots, yoghurt mixture, chutney, herbs and chilli.

SPLURGE Serve with toasted cashews and pomegranate rubies scattered on top.

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

5 RECIPES FOR UNDER R300

pnpfreshliving.com

6/11/20 4:48 PM

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6/11/20 12:26 PM

Deal with your debt

Silke Colquhoun explains why it’s more important than ever – particularly during this tough economic climate – to manage your finances responsibly Millions of South Africans were struggling with debt before the national lockdown, and now many more are likely to be as retrenchments and pay cuts have swept the nation due to many companies closing or scaling back.

Yes, debt is scary and it takes a lot of discipline and possibly some uncomfortable

scaling back to climb out of the red and into the black, but it is possible. It’s imperative that you know what options are available to you if you feel overwhelmed.

“In my office I see proud men crying and hear hungry stomachs rumbling,” says Russell Dickerson, president of the Debt Counsellors Association of South Africa (DCASA). “Most of my clients have hit rock bottom, but the beauty of debt

counselling is that they can be debt-free by following the process.”

Recognise the debt trap You’re enslaved by debt when you have to borrow money to get through the month, just to pay for everyday living expenses like groceries, electricity and transport/petrol.

Dickerson says, “The problem isn’t your long-term home or vehicle loan but unsecured (or

“rubbish”) debt, where you’re borrowing to survive, using credit and store cards or taking out month-end loans.”

Come clean Talk to your partner about your debt, especially if you’re married in community of property – in which case your spouse is automatically liable for half your debt. Explain to your creditors why you can’t pay your installments.

“Remember, creditors would rather receive small payments from you than none at all, so negotiate lower payments,” advises the National Credit Regulator (NCR).

If you receive a ‘Section 129 Notice’, it’s your last chance to prevent legal action and protect your car or house from repossession. You have 10 days to bring payments up to date, start debt counselling or dispute resolution.

96 | Fresh Living – Winter 2020

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M O N E Y M AT T E R S Don’t take on more debt

Debt consolidation

However desperate you are, avoid slipping deeper into debt.

Adverts promising ‘cheap credit’ or ‘blacklisted consumers welcome’ are bad news. The NRC warns of unregistered credit providers who charge excessive interest rates and fees and use unlawful tactics to collect debt, such as retaining your ID document, bank or Sassa cards.

“Only use NCRregistered credit providers and report those that retain [your] bank cards to the NCR,” says Kedilatile Legodi, NRC acting manager for education and communication.

(Visit ncr.org.za).

Consolidate all your unsecured debt (that is not linked to an asset) into one single loan to reduce monthly installments. This is more affordable but will take longer to pay off.

Ensure the overall interest rate is not higher than your previous rates, otherwise you end up paying more. Note that if you’re blacklisted, you don’t qualify for debt consolidation.

Debt counselling When all other methods fail, you can still try debt review.

Find a reputable debt counsellor. You’ll be charged a fee, according to your income, and declared

“We basically roll all your debt into a ball and stretch it out over five years,” says Dickerson.

“On average we reducethe monthly payments to 65% of what the client previously paid. People borrow according to their income. For some clients this only means R500 a month, but others pay as much as R85 000 a month.”

Once you’ve paid your debt, you’ll get a clearance certificate and have a clean slate.

You’re entitled to a free credit report once a year (from TransUnion, Compuscan, Experian, or XDS). Just stay clear of “rubbish” debt and unregistered lenders.

“Remember, creditors would rather receive small payments from you than none at all, so negotiate lower payment”

PHOTO: GALLO/GETTY IMAGES

Pay it off If you’re still able to make payments, budget better with free phone apps (e.g.

My Debts, Debt Payoff Planner). Pay the debt with the highest interest rate first, to minimise the total amount. Or if you prefer quick successes, start with your smallest debt first so that you can tick it off your list. pnpfreshliving.com

96-Soundbite Money Matters COR 1.indd 97

‘over-indebted’.

Understand it’s not a payment break. Legodi says, “Debt counselling is a relief measure to cope with the financial distress. Consumers remain responsible to continue paying their debts until they are paid up.”

Your debt counsellor will negotiate a repayment plan with your creditors, which you’ll have to follow.

CASE STUDY Priscilla Sejake (58), law firm receptionist, Daveyton “The constant phone calls from creditors made me very stressed.

My son had to drop out of his course because I couldn’t pay his fees and the extras.

I also look after my sister’s child and wasn’t managing on my salary, so I borrowed money

Why should I pay my debt during this crisis?

If you can pay your debt or pay a reduced installment, do so. Paying your debt has never been as important as it is now. Some of the most important benefits include: Qualify for loans and credit. Especially during these difficult times, you and your family might require a loan or other form of credit to pay for unforeseen expenses and/or circumstances. A poor credit record will prevent you from obtaining any credit.

Qualify for the payment holidays offered by most financial institutions. All payment holidays are made available only to consumers who are up to date with their debt repayments.

Not paying your debt will prevent you from receiving this benefit.

Support the national economy and cause.

If the South African economy fails, we all fail.

Your payment helps to keep businesses open, which in turn prevents unnecessary job losses.

Source: The Association of Debt Recovery Agents

to cover our living expenses. But after a couple of interest rate increases, the monthly repayments became too much.

“I applied for debt review. It took five years to settle my clothing accounts and other unsecured loans.

Life was hard and full of sacrifices. I had to learn to budget and plan and couldn’t use any accounts for unexpected expenses.

But I actually had more money for living expenses because I only had to pay one reduced installment at the end of each

month. I slowly got back on my feet. The creditor phone calls stopped and with it the stress.

“I’m planning for retirement and decided to keep paying the full monthly installment as extra money for my bond. Now I’m a few months away from a paid-up house, eight years earlier than planned. Then I’ll be truly debt-free.

It’s a great feeling.

My advice to others: learn to budget and plan carefully. Don’t take all the store cards and loans that are offered to you.”

Fresh Living – Winter 2020 | 97

6/11/20 4:52 PM

Offal isn’t just for eating on a budget. Thanks to the increasing popularity of head-to-tail dining, this now-trendy food can be dressed to impress, plus it's packed with flavour and nutrients.

We show you how to turn the fussiest eater into a fan

Italian-style tomato and chickpea tripe.

Recipe on page 102

SPLURGE Want to make it fancy? Serve with roasted vine tomatoes, fresh basil and some parmesan shavings to go all out PHOTOS: TOBY MURPHY RECIPES & STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANTS: GAIL DAMON AND EMMA NKUNZANA

98 | Fresh Living – Winter 2020

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U S E W H AT Y O U ’ V E G O T

GOOD IDEA You can also use finely torn stale bread or oats to bind meatballs if you don’t have breadcrumbs

GOOD IDEA Serve tossed with pickled cucumber on the side

BACONWRAPPED KIDNEY AND LIVER MEATBALLS Somewhere between a South African ‘skildpadjie’ and the traditional British ‘faggot’, these make a hearty winter dinner.

Glug olive oil 1 onion, chopped 2 cloves garlic, chopped 200g beef kidneys 150g ox liver 2 packets (200g each) streaky bacon 1 tsp (5ml) each ground allspice and ground coriander ¼ cup chopped fresh herbs (like parsley, coriander and thyme) Dash lemon juice Dash Worcestershire sauce 4/5 cup (200ml) breadcrumbs

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Salt and milled pepper Buttery peas, potato mash and gravy, for serving (optional) SERVE 4-6 Preheat oven to 180°C. Heat oil in a pan and fry onion for 6-8 minutes or until golden, then add garlic and fry for another minute.

Set aside.

Finely chop kidneys, liver and 5 rashers bacon. (You could use a food processor and give short, sharp pulses to chop – take care not to overblitz).

Combine meat with onion mixture, spices, herbs, lemon juice, Worcestershire sauce and breadcrumbs.

Season well.

Shape into 12 balls.

Wrap balls in remaining bacon and place on a roasting tray.

Drizzle with a little oil and bake for 25-30 minutes or until bacon is crispy and meatballs are firm.

Serve meatballs with buttery peas, mash and gravy, if you like.

CHINESE HOT AND SOUR CHICKEN LIVER NOODLES A little goes a long way with this flavour-packed sauce.

It’s also great served on a bed of spaghetti or good ol’ rice.

1 large tub (500g) chicken livers, defrosted and cleaned Salt and milled pepper ¼ cup (60ml) sesame or canola oil

2cm knob ginger, grated 2 cloves garlic, grated 1 Tbsp (15ml) chilli bean paste or sambal oelek 1 Tbsp (15ml) soy sauce 1 Tbsp (15ml) balsamic vinegar 1 Tbsp (15ml) sugar 1 cup (250ml) chicken stock 1 packet (200g) sugar snap peas, steamed 1 packet (200g) pak choi or PnP Tasty Stem broccoli, steamed 1 packet (200g) egg noodles, cooked A few fresh Thai red chillies, chopped fresh coriander and chopped spring onion, for serving (optional) SERVES 2-3 Halve livers and season well.

Heat sesame or canola oil in a pan over high heat.

Fry chicken livers for about 3-5 minutes or until just cooked through – take care not to overcook as they’ll go dry. Remove and set aside.

Reduce heat to medium and fry ginger and garlic in the same pan for a minute.

Add chilli paste or sambal oelek, soy sauce, vinegar, sugar and stock.

Simmer for 3-5 minutes or until thickened.

Toss livers through sauce and coat well.

Divide noodles, vegetables and saucy livers equally between bowls.

Garnish with chillies, fresh herbs and spring onion just before serving.

Fresh Living – Winter 2020 | 99

6/11/20 4:54 PM

PAIR WITH Millstream Cinsaut Ruby Cabernet, R45

PnP exclusive

CLASSIC BEEF AND KIDNEY PIE Comfort food at its best, tucked under a blanket of crispy pastry.

Salt and milled pepper 400g beef goulash or chuck ¼ cup (60ml) cornflour 3 Tbsp (45ml) olive oil 250g lamb or beef kidneys, cubed or chopped 2 packets (250g each) white button or portobello mushrooms, sliced 2 onions, chopped 3 cloves garlic, roughly chopped

3 sprigs each fresh rosemary and thyme 2 bay leaves (optional) ¼ cup (60ml) brandy or dry sherry 3 cups (750ml) beef stock 1 packet (400g) puff pastry 1 whisked egg SERVES 4 Season beef and lightly dust in cornflour.

Heat oil in a pot and brown meat all over.

Remove and set aside.

Season kidneys and brown well in the same pot with mushrooms.

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Remove and set aside.

Sauté onion in the pot for 8-10 minutes until golden.

Add garlic, herbs and bay leaves (if using) and cook for a minute.

Pour in brandy or sherry.

Return beef, kidneys and mushrooms to pot and add stock.

Simmer for about 40 minutes and season as needed.

Preheat oven to 200°C. Spoon pie filling into an ovenproof dish.

Roll pastry slightly thinner if it isn’t big enough for your dish.

Drape pastry over dish, crimp the edges, brush with egg and make

a slit in the centre of the pastry ’lid‘ so steam can escape.

Bake for 25-30 minutes or until golden.

Serve pie hot out of the oven.

KOREAN-STYLE CHICKEN FEET Chicken feet are quite popular in Asian cuisine. This crispy, finger-licking version will reveal just why they’re loved so much.

Pour boiling water over 1 large packet (1kg) defrosted chicken feet and set aside for 5 minutes. Drain and remove any calluses and nails. Place in a colander over a pot of

boiling water (make sure it fits snugly), cover with a lid and steam for 45-55 minutes. Combine 4cm knob sliced ginger, 4 sliced garlic cloves, ¼ cup (60ml) soy sauce and 2 Tbsp (30ml) each honey, lemon juice (or balsamic vinegar) and oyster sauce. Pour over chicken feet and marinate for 1-2 hours or overnight. Set oven grill on high heat and place chicken feet on a roasting tray. Grill for 10-15 minutes, turning regularly and basting as you go. Serve sprinkled with sesame seeds, chopped chilli and spring onion. SERVES 8-10 (AS A SNACK)

pnpfreshliving.com

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TH E Y’RE HOT T I ES, H A N N A DLE TH EM. C U O Y T U B

NOW IN-STORE LIFE IS TOO SHORT TO BE BL AN D

U S E W H AT Y O U ’ V E G O T

PAIR WITH

Make an extra batch of chicken broth and freeze to add to any soup or stew.

Broth: 1 packet (1kg) chicken feet 1 packet (1kg) chicken necks 1 (100g) chicken breast on the bone 1 onion, quartered 2cm knob ginger, sliced 5 stalks celery, sliced Soup: 1 sachet (50g) Thai red curry paste 1 can (400g) coconut milk Salt and milled pepper Juice (120ml) of 4 limes or 1-2 lemons 1 cup (250ml) brown and wild rice, cooked (noodles work well too) 1 can (400g) corn kernels, drained Handful each baby spinach and mung bean sprouts 1 red pepper, thinly sliced (optional) Fresh coriander and lime wedges, for serving SERVES 4 Place broth ingredients into a pot and bring to the boil.

Reduce heat and simmer uncovered for 50-60 minutes, topping up with water and skimming foam off the surface if needed.

Strain broth – you should end up with about 1½-2L. Shred chicken breast meat and set aside, then discard feet and necks or add to broth later, if you like.

Fry red curry paste in a pot for a minute, add broth, coconut milk and shredded chicken.

Season and boil for 5 minutes.

Return shredded chicken, feet and necks, if you like.

Add lime juice to taste.

Divide cooked rice, and corn between four bowls in little heaps.

Ladle soup into bowls and top with baby spinach, sprouts and red pepper, if using.

Serve with coriander and lime wedges on the side.

ITALIAN-STYLE TOMATO AND CHICKPEA TRIPE Be sure to order from your local PnP butcher.

Don’t like the aroma?

Adding vinegar to the water reduces the smell while cooking tripe.

1kg lamb, mutton or beef tripe 1 cup (250ml) coarse salt, for cleaning (if tripe is not cleaned already) 4L water 4 bay leaves 8 black peppercorns ½ cup (125ml) white balsamic vinegar or good-quality white spirit vinegar Glug olive oil 2 onions, chopped

102 | Fresh Living – Winter 2020

98-FF Offal COR 1.indd 102

Millstream Sauvignon Blanc, R45

Curried chicken feet and neck broth.

Recipe left

PnP exclusive

COOK’S NOTE Taking it easy on the spice? Use half a packet of curry paste for less heat 4 carrots, chopped 4 cloves garlic, grated ½ tsp (3ml) chilli flakes (optional) 1 packet (50g) tomato paste ½ cup (125ml) red wine 2 cans (400g each) chopped tomatoes or cherry tomatoes 1 cup (250ml) beef stock 1 Tbsp (15ml) paprika Lemon juice, to taste Salt and milled pepper Pinch sugar, to taste 1 can (400g) chickpeas, drained Cooked rice, creamy pap, potato mash

or crusty bread, for serving SERVES 5-6 Rinse tripe under cold water and rub with salt. Set aside for 10 minutes.

Rinse well and cut into 5cm strips.

Pour water in a large pot or pressure cooker and add tripe, bay leaves, peppercorns and vinegar.

Boil for about 3 hours over medium heat or 80-90 minutes in a pressure cooker until tender.

Drain and set aside.

Heat oil in a pot and sauté onion and carrots for 10 minutes.

Add garlic, chilli flakes (if using) and tomato paste and cook for another 2 minutes.

Pour in wine and cook until liquid has reduced.

Add tomatoes, stock, paprika and lemon juice.

Season and add sugar.

Add tripe to sauce and simmer for 25-30 minutes.

Stir in chickpeas and heat through.

Serve tripe with rice, pap, mash or bread.

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

CURRIED CHICKEN FEET AND NECK BROTH

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2020/03/05 2020/03/05 2020/03/05

17:11 17:11 17:11

Say hello to our newest family members...

Fresh Living just got even better. You can now purchase Defy’s brand new range of small appliances from your nearest Pick n Pay store.

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PA S TA P E R F E C T I O N

M IS S IO N PASTA-B LE !

It’s cold out, and the only thing I’m certain of is that there’s always a packet of pasta in my pantry, says Liezl Vermeulen.

Whether it’s a mid-month, five-ingredient pasta or a gourmet feast, we’ve got a pasta solution for you

Pulled pork lasagne. Recipe on page 110

PAIR WITH Le Bonheur Merlot, R100

PHOTOS: DONNA LEWIS RECIPES AND STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANT: EMMA NKUNZANA

Fresh Living – Winter 2020 | 105

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COOK’S NOTE Jazz up with olives, anchovies or capers, if you like

A LESS-ISMORE PASTA

ONE-PAN TOMATO SAUCE AND PASTA A fresh take on a tomato sauce. Low and slow is the name of the game to get sweet, juicy tomatoes that burst with sauce when you bite into them.

2.5kg ripe salad tomatoes, quartered Salt and milled pepper ¼ cup (60ml) olive oil ¼ cup (60ml) balsamic vinegar 3 Tbsp (45ml) brown or white sugar 5 cloves garlic, sliced ½ punnet (10g) fresh thyme or origanum, leaves picked

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For serving: 1 packet (500g) PnP tagliatelle nests A few parmesan shavings Handful fresh basil leaves SERVES 4 Preheat oven to 160°C.

Arrange tomatoes in a single layer on two baking trays (take care not to overcrowd the trays).

Season, drizzle with oil and balsamic vinegar.

Sprinkle with sugar, add garlic and herbs.

Roast for 50-70 minutes or until

tomatoes have gone soft and slightly caramelised.

Meanwhile, cook pasta according to packet instructions.

Toss tomatoes and pan juices with pasta.

Garnish with parmesan shavings and basil just before serving.

pnpfreshliving.com

6/11/20 4:55 PM

PA S TA P E R F E C T I O N DINING ON A DIME

5-INGREDIENT BUTTERNUT PASTA We’ve all found renewed faith in our pantry and those long-lasting ingredients.

This recipe is a lifesaver that doesn’t need any fresh fridge trimmings and is unexpectedly flavourful.

1 large packet (1kg) butternut cubes 2 Tbsp (30ml) olive oil Salt and milled pepper 400g PnP spaghetti 3 cloves garlic, chopped 2 red chillies, chopped 1 can (400g) coconut milk Handful fresh coriander and sesame seeds, for serving

a pot of salted water to a rolling boil and cook pasta for 8 minutes, stirring regularly.

Drain, reserving a cup of pasta water, and rinse pasta under cold water to stop the cooking process.

Set aside.

Heat remaining olive oil in a pot and sauté garlic and chilli.

Add coconut milk and simmer for 3-5 minutes.

Add butternut and blitz to a smooth sauce. Season.

Toss pasta through sauce, adding a splash of reserved pasta water to thin it down, if you like.

Serve immediately with fresh coriander and sesame seeds.

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

SERVES 4-6 Preheat oven to 200°C. Place butternut on a tray, drizzle with half the oil and season.

Roast for 25-30 minutes or until brown and soft.

Meanwhile, bring

PLANT-BASED

PAIR WITH Kaapzicht Sauvignon Blanc, R85

PnP exclusive

Fresh Living – Winter 2020 | 107

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6/11/20 4:55 PM

EATING HEALTHY, BUT ALSO WANT PASTA

PEA AND RICOTTA PASTA The ‘green goddess’ take on pasta, with a cooking time of less than 20 minutes.

Serve hot or cold – this is a dinner that can double up as lunch the next day.

300g PnP Livewell wholewheat penne pasta 2 Tbsp (30ml) olive oil 2 Tbsp (30ml) butter (optional) 4 cups (500g) frozen peas 1 packet (300g) baby spinach 1 tub (200g) ricotta cheese

1 cup (250ml) hot vegetable stock (or reserved pasta water) Handful each fresh mint and dill + extra for serving Lemon juice, to taste Salt and milled pepper Toasted pumpkin seeds, for serving (optional) SERVES 4

Bring a pot of salted water to a rolling boil and cook pasta for 8 minutes, stirring regularly.

Drain, reserving a cup of pasta water, and rinse pasta under cold water to stop the cooking process.

Set aside.

Heat olive oil and butter in a pan and

sauté peas and spinach.

Add stock, herbs, lemon juice and ¾ ricotta cheese.

Blitz to make a pesto-like sauce.

Toss pasta through sauce and serve topped with remaining ricotta and toasted pumpkin seeds, if you like.

MAKE IT HEALTHIER Wholewheat pasta keeps you feeling fuller for longer

TRY THIS PnP LIVEWELL CHICKPEA FUSILLI (250g) PnP’s all-new range of high-fibre, gluten-free pastas are made from plant-based proteins like lentils or chickpeas.

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PA S TA P E R F E C T I O N

NOT JUST ANOTHER TOMATO PASTA

RED PEPPER PESTO PASTA

Bored of ordinary, canned tomato-based pasta sauce? Try our cheat’s red pepper pesto sauce instead.

Pesto sauce: 5 red bell or palermo peppers Glug olive oil 1 packet (100g) cashew nuts 1 clove garlic, chopped 1 packet (20g) fresh basil leaves 1 Thai red chilli, deseeded and chopped (optional) ½ tsp (7ml) paprika Salt and milled pepper

400g-500g PnP conchiglie pasta shells 1-2 cups (125-250g) grated mozzarella Handful pitted olives Handful fresh parsley, chopped SERVES 4-5 Preheat oven grill.

Place peppers on a tray, drizzle with oil and roast for 20-30 minutes or until blackened all around, turning regularly.

Place in a bowl, cover with clingfilm and set aside to sweat for 15 minutes.

Remove skins, slice flesh and discard seeds.

Blitz flesh with remaining pesto ingredients until smooth.

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Meanwhile, cook pasta according to packet instructions.

Toss pasta with pesto, and spoon into an ovenproof dis.

Scatter with cheese and olives.

Bake at 180°C for 15 minutes or until cheese melts.

Serve hot from the oven with a scattering of parsley.

PLANT-BASED POWERHOUSE

CAULI CREAM PASTA WITH LEMONY CRUMBS

A decadent combination of smooth and crunchy with all of the flavour to match.

2 heads (300g each) cauliflower, cut into florets Glug olive oil 3 sprigs each rosemary and thyme, leaves picked + extra for serving Grated peel of 1 lemon + extra for serving Salt and milled pepper 1 bulb garlic 1 cup (250ml) unsweetened almond or oat milk ½ cup (50g) grated Violife pecorino or parmesan (or any hard vegan cheese) 3-4 slices crusty bread 1 packet (300g) PnP Livewell chickpea fusilli pasta Handful pumpkin seeds, toasted

SERVES 3-4 Preheat oven to 200°C. Place cauliflower on a baking tray and drizzle with oil.

Toss through herbs and grated lemon peel.

Season.

Slice the top off garlic bulb to expose cloves and drizzle with oil.

Season, wrap in foil and place on baking tray with cauliflower.

Roast for 20 minutes or until fragrant and cauliflower starts to brown.

Heat milk in a pot and add cauliflower and flesh of garlic cloves.

Blitz until smooth and stir through cheese.

Tear bread into chunks and toast in a pan with oil until golden.

Meanwhile, cook pasta according to packet instructions.

Add extra herbs and grated lemon peel to sauce. Season.

Toss pasta in sauce and season to taste.

Serve topped with croutons and toasted pumpkin seeds.

Red pepper pesto pasta

GOOD IDEA Bulk this dish up with shredded rotisserie chicken, bacon or even prawns and chorizo, if you like.

Roasted brinjals or olives also work well for a vegetarian option

Cauli cream pasta with lemony crumbs

DID YOU KNOW? A rolling boil is a fast boil, where water is rapidly moving around in the pot, just like the water in your kettle right before it switches off. Enough movement ensures pasta doesn’t stick together.

PLANT-BASED

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Layer blanched lasagne sheets at the bottom of a 30cm ovenproof dish, top with a quarter each shredded pork and then white sauce.

Repeat layers with remaining pork and white sauce, finishing off with white sauce.

Scatter with cheese and bake at 200°C for 35-40 minutes or until brown and crispy on top.

Garnish with parsley just before serving.

TRY THIS PnP TAGLIATELLE NESTS (500g) Look out for PnP’s range of premium Italian pasta made from 100% durum wheat. Perfect for Italian-inspired meals, any time!

SHOW-STOPPING DINNER PARTY PASTA

PULLED PORK LASAGNE

The ultimate show-off pasta that requires a little bit more time, but will have guests talking about it long after the party is over.

Pulled pork: Salt and milled pepper 1.7kg pork shoulder 3 Tbsp (45ml) each brown sugar and smoked paprika 1 tsp (10ml) each cayenne pepper and chilli flakes 2 Tbsp (30ml) cocoa powder ½ cup (125ml) PnP BBQ basting sauce ¾ cup (180ml) water

2 cans (400g) canned cherry or chopped tomatoes 2 Tbsp (30ml) Worcestershire sauce White sauce: 2/5 cup (100g) butter ²/³ cup (100g) cake flour 5 cups (1.25L) milk Salt and milled pepper

1 packet (500g) PnP lasagne sheets 1 cup (125g) each mozzarella and Emmenthal cheese Handful fresh parsley, chopped SERVES 6-8 Preheat oven to 180°C. Season pork and rub with sugar, spices and

110 | Fresh Living – Winter 2020

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THE CHEAT-DAY CHEESY PASTA

CAMEMBERTBAKED ALFREDO PASTA

cocoa powder.

Coat with BBQ sauce and place in a deep ovenproof dish.

Add water, tomatoes and Worcestershire sauce. (Ensure meat is submerged at least halfway in liquid.)

Cover and roast for 1½-2 hours until tender, turning meat over halfway through cooking time.

Cool and shred pork meat, discarding bone.

Toss meat with pan juices.

For white sauce, melt butter in a pan until bubbling and whisk in flour.

Gradually add milk in a thin stream while whisking.

Season and simmer for 2 minutes.

This decadent OTT dish will knock the socks off any cheese lover (and convert anyone who isn’t one yet).

350g PnP tagliatelle nests 2 Tbsp (30ml) olive oil 2 onions, chopped 1 packet (200g) streaky bacon, diced 2 Tbsp (30ml) butter 2-3 sprigs rosemary, thyme or origanum 2 Tbsp (30ml) flour 1 cup (250ml) milk 1 cup (250ml) cream Salt and milled pepper 1 cup (250g) frozen peas (optional) 2 wheels (125g each) camembert SERVES 4-5 Preheat oven to 180°C.

Cook pasta according to packet instructions.

Drain and rinse under cold water to stop the cooking process and set aside.

Heat oil in a pan and sauté onion for 8 minutes or until golden.

Add bacon and fry until crispy.

Add butter and herbs, then whisk in flour.

Gradually add milk and cream in a thin stream while whisking.

Season and simmer for 3 minutes.

Toss through pasta and peas, if using, and place in an ovenproof dish.

Halve cheese horizontally to create four discs, and place cut-side down on pasta.

Drizzle with olive oil and season.

Bake for about 18-20 minutes or until cheese melts.

Serve immediately while hot.

DID YOU KNOW? It’s a good idea to reserve some of the cooking water after draining pasta. It’s starchy and is flavourpacked – perfect for thinning sauces and loosening up stubborn pasta that sticks to the pot.

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PASTA PU ZZ LE S WH AT SH AP E TO US E WH EN ?

FUSILLI: Shaped like short spirals or screws, fusilli pasta is ideal for baked pasta dishes with rich, creamy sauces that really stick to them.

Available in a plant-based chickpea version.

CONCHIGLIE (SHELLS) FUSILLI

CONCHIGLIE (SHELLS): These are too small to stuff, but tossing them into thick sauces will scoop up all the delicious flavour. Great for pasta bakes and soups.

WHATEVER PASTA YOU NEED, PnP HAS IT.

TAGLIATELLE: Long, thick ribbons that are ideal for creamy, heavier sauces as the pasta holds its shape well. Available in nests too.

TAGLIATELLE

SPAGHETTI

Look out for budget-friendly options and imported Italian varieties made from 100% durum wheat to gluten-free and do-good wholewheat pastas in-store now.

PENNE: Short, straight tubes that work well with heavier or chunky sauces like bolognaise, as the sauce fills the tubes. Look out for the wholewheat option.

SPAGHETTI:

PENNE

These well-known long, thin ‘strings’ are best for light, thin sauces like pesto or cream sauces.

However, chunky sauces can be twirled around the pasta too.

PnP has a gourmet squid ink option and a gluten-free lentil version, too.

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BEAUTY SPOT

AVO & COCONUT OIL HAIR MASK The humble avocado is a superhero for dry, damaged or frizzy hair. This rich combo makes a deep-conditioning mask that will leave your hair soft, shiny, smooth and tangle-free.

‘TZATZIKI’ FACE MASK How about ‘tzatziki’ for your skin? Cucumber hydrates and reduces puffiness while yoghurt’s lactic acid is a wonderful exfoliator. Glorious gooey honey helps breakouts and soothes dry skin, while the lemon livens it up and olive oil simply makes it soft and lustrous.

Blitz 2 Tbsp (30ml) plain double-cream yoghurt, ½ medium cucumber, peeled, 1 Tbsp (15ml) raw or organic honey, ½ tsp (5ml) extra-virgin olive oil and the juice (30ml) of half a lemon in a blender until smooth and creamy. Apply mask to your face and gently rub it in for a minute or so, then leave on for 20 minutes.

Remove with cool water and pat dry.

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

Mash 1 ripe peeled avo with 2 Tbsp (30ml) coconut oil, add two egg yolks and 1 Tbsp (15ml) raw honey. (Make sure there are no lumps). Spread mask onto damp hair, working it into the scalp and right to the ends. Cover your head with a shower cap or clingfilm, and heat your hair by blowdrying for 15 minutes or sitting in a sunny spot. Rinse and style hair as usual.

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Hot

ON SHELF Dr. Organic Bioactive Rose Otto Face Mask, R199, enriched with Oil of Rosa Damascena – a rich hydrating essential oil that regenerates the skin and is ideal for demanding or mature skins.

OATMEAL FACE MASK Need a quick complexion pick-me-up? Reach for the oatmeal, it does wonders to clean up greasy or problematic skin.

Add 1/³ cup (35g) oatmeal or instant oats to ½ cup (125ml) hot water and stir. Let it ‘cook’ for a minute or two then mix in 2 Tbsp (30ml) each plain double-cream yoghurt and organic honey, and 1 small egg white. Apply mask to your face in a thin layer, and let it sit for 15 minutes. Rinse off with a face sponge soaked in warm water.

Hey gorgeous, no time (or cash) to spend on salons right now? Pepe Sofianos says the secret to great skin and hair is right there in your kitchen pnpfreshliving.com

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L’Oréal Elvive Dream Lengths Heat Mask, R99.99, will come to the rescue of your frazzled and damaged Rapunzel tresses with its intensive cocktail of castor oil, keratin and vitamins.

Organic Shop Organic Greek Fig & Almond Express Shine Hair Mask, R109.99, is rich and smoothing, giving hair a silky shine and lots of elasticity for easy brushing.

L’Oréal Pure Clay Glow Mask, R151.98, with three clays and red algae, gently exfoliates and brightens dull, uneven skin to reveal your natural glow.

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NEW

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2020/02/10 11:02

FRESH LIVING KITCHEN

Risotto

WATCH OUR INSTAGRAM PAGE @freshliving_pnp with the hashtag #FLGrams for more foodie themes. Post your culinary conundrums and have Liezl and Chad save the day!

You’re welcome.

Rice

TO THE OCCASION Our in-house foodies Liezl Vermeulen and Chad January tackle one of those dishes for which you need a fail-proof plan: creamy, rich perfectly cooked risotto – the ultimate winter warmer PHOTOS: TOBY MURPHY RECIPES AND STYLING: CHAD JANUARY STYLIST’S ASSISTANT: JARRYD THESEN

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FRESH LIVING KITCHEN

Risotto

PAIR WITH DIEMERSDAL SAUVIGNON BLANC, R85

CLASSIC RISOTTO The only recipe you’ll ever need! Also known as risotto bianco (‘bianco’ means ‘white’ in Italian), this is great on its own or can be used as a base for endless flavour additions.

2 Tbsp (30ml) olive oil 1 onion, chopped 2 leeks, washed and sliced (optional) 3 cloves garlic, chopped 2 bay leaves Handful fresh thyme

1 cup (250ml) arborio rice (see info opposite) 1/ cup (80ml) white ³ wine (optional) 3 cups (750ml) warm chicken or vegetable stock Salt and milled pepper ½ cup (125ml) cream 1/ cup (80ml) grated ³ parmesan SERVES 3-4 Heat oil in a large pan or pot and fry onion, leek and garlic for 3-5 minutes.

Add bay leaves, thyme

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and rice and cook for about 2-3 minutes or until fragrant.

Add wine (if using) and cook, while stirring, for 3-4 minutes or until liquid is almost evaporated. (This is called deglazing and loosens the flavourful bits stuck to the bottom of the pot.)

Reduce heat for low and slow cooking.

Add about 1/³ cup (80ml) stock at a time, allowing it to fully absorb before pouring in the next addition.

Stir continuously for 15-20 minutes to ensure the rice releases starch as it cooks, that’ll give you the deliciously creamy texture.

Once all the stock is added, there should be a thick, creamy sauce covering all the rice.

The rice should be cooked through and plump, but still have a little bite.

Remove and discard bay leaves and thyme.

Season and stir through cream and parmesan.

Serve immediately.

CHAD SAYS: Adding flavour to a basic risotto is easy. Keep it simple and allow the risotto to shine. Try the following flavour combos: GREEN SCENE Blitz ½ packet (250g) cooked frozen peas, a handful fresh mint, juice (60ml) and grated peel of 1 lemon and 1 deseeded and chopped chilli until smooth. Stir mixture into basic risotto and garnish with cooked sugar snap peas and pea shoots or parsley.

PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE *AVAILABLE AT SELECTED PNP STORES

Green scene risotto.

Recipe below

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PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE *AVAILABLE AT SELECTED PNP STORES

SIMPLY ITALIAN Stir 1 sachet (125g) red pepper pesto through basic risotto and top with 4 seared and sliced chicken breasts and fresh basil leaves.

RICE CHAD SAYS: It’s very important to start off with the correct rice.

You’ll want to find arborio rice which is a short-grain rice, perfect for making risotto.

Basmati rice or any other long-grain rice will not do the trick. For arborio alternatives,

see our barley risotto on page 119, which is just as delicious.

LIEZL SAYS: If making an alcohol-free version of risotto, simply replace the wine with juice (60ml) of 1 lemon or a splash of white balsamic vinegar stirred through at the end.

Simply Italian risotto.

Recipe left

FLAVOUR BOOSTERS  Fry bacon or chorizo until crispy, remove and use the remaining oil in the pot to start the risotto process. Add cooked bacon or chorizo at the end of the cooking process.  Adding fresh herbs, lemon, lime and/or chilli are great ways to boost flavour.  Cheese offcuts?

Don’t discard them!

Parmesan rind, or any other leftover hard cheese adds wonderful flavour.

Simply add to risotto while cooking and allow flavours to develop, then remove rind before serving.

5 STEPS TO PERFECT RISOTTO Step 1: Fry aromatics (onions, celery, leeks, carrots, garlic and herbs) in a combination of olive oil and butter until golden.

Step 1

Step 2: Add rice and make sure to coat completely, they should turn somewhat translucent.

Step 3: Add wine and cook for 3-4

Step 2

minutes or until it evaporates. Omit wine completely if you’re making an alcohol-free version.

Step 4: Add stock about 1/³ cup (80ml) at

Step 3

a time while stirring.

Only add more stock once liquid has been fully absorbed by rice.

The rice will plump up with each addition of liquid.

Step 4

Step 5: Once all liquid is absorbed, and rice is plump and cooked through, season, stir through cream, grated parmesan and fresh herbs, if using.

Step 5

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FRESH LIVING KITCHEN

Risotto

SMOKED CHEDDAR AND CHORIZO OVENBAKED RISOTTO A cheat’s risotto for a simple midweek meal.

Preheat oven to 180°C. Heat 2 Tbsp (30ml) oil in an ovenproof pan and fry ½ coil (150g) sliced chorizo or diced bacon until crispy. Remove with a slotted spoon and set aside. Add 1 chopped onion and 2

Q

chopped leeks and fry for 3-4 minutes. Add 1 cup (250ml) risotto rice and cook, while stirring, for 2-3 minutes. Add 1/³ cup (80ml) white wine and cook for 3-4 minutes.

Pour over 3 cups (750ml) stock, cover and bake for 30-35 minutes. Season and stir through 1 cup (250ml) grated smoked cheddar and fried chorizo. Garnish with fresh herbs and grated peel of 1 lemon. SERVES 3-4

Q

@the_chefs_bag via Instagram: “How do I make sure my risotto is not sticky or stiff?”

LIEZL SAYS: It will become very sticky and stodgy if the rice has overcooked. Make sure the rice is plump but still has a nice bite to it. Once cooled it’s likely to go a little stiff, but simply thin out with a little bit of hot stock when reheating.

@chanelsteyn1 via Instagram: “Can I make risotto ahead of time so I don’t have to leave my guests to prepare dinner?”

Smoked cheddar and chorizo ovenbaked risotto.

Recipe left

CHAD SAYS: Pre-cook the risotto halfway (about 8-10 minutes after the first addition of stock has been added). Spread out on a baking tray to cool completely and then continue cooking process just before serving. Alternatively, try the oven-baked risotto above which is so much simpler to make.

Q @domainevr via Instagram: “Should risotto’s consistency be very saucy or not? How saucy should it be?”

CHAD SAYS: Leftover risotto makes for a perfect base for a delicious crowdpleasing canapés or snacks. Flatten 2 Tbsp

(30ml) cold leftover risotto in the palm of your hand. Place a generous block of your favourite cheese in the centre, and enclose to form a ball. Coat in flour, whisked egg and finally breadcrumbs, then deep-fry in hot oil until golden. Serve with your favourite dipping sauce.

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LIEZL SAYS: Risotto should be somewhat saucy, but it’s a creamy sauce that is thickened by the starch of the rice – that’s why you need some elbow grease to break it down with constant stirring. It shouldn’t be like a stew with a pool of sauce. Think of it like a creamy mielie

pap or polenta – it’s moist and creamy, but it all sticks together without running. On the other hand, you don’t want to overcook it either.

If it becomes stodgy, add a little more stock and parmesan, and perhaps a knob of butter.

Q @juhgies via Instagram: “I love risotto but we’ve gone dairy free – any creamy cheese alternatives?”

LIEZL SAYS: Follow the basic risotto recipe and simply make a few adjustments.

Swap cream for soy milk or omit completely. I wouldn’t recommend almond or oat milk as the flavour might be too overpowering.

Then, because vegan cheese doesn’t melt as well as regular cheese, I’d suggest going for a hard-style vegan cheese: simply grate over your risotto just before serving.

Pick n Pay stocks two great vegan cheese ranges: Violife and Eat Lean.

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GOOD IDEA Not a fan of mushrooms or tomatoes?

Stir through some roasted butternut or beetroot instead, and top with fresh thyme and parmesan

MUST TRY PnP LIVEWELL PEARL BARLEY (500g)

Barley is so versatile and can even be used to thicken stews and soups. It absorbs flavour and imparts a deliciously creamy mouthfeel to any dish.

VEGETABLE BARLEY RISOTTO Barley and millet make great fibre-rich arborio rice alternatives.

2 Tbsp (30ml) olive oil 1 onion, chopped 2 leeks, washed and sliced 2 carrots, chopped 3 cloves garlic, chopped 2 bay leaves Handful fresh thyme

1 cup (250ml) raw barley 1/ cup (80ml) white ³ wine (optional) 6 cups (1.5L) hot vegetable stock Salt and milled pepper ½ cup (125ml) cream 1/ cup (80ml) grated ³ parmesan + extra for serving 2 Tbsp (30ml) butter 1 punnet (250g) exotic mushrooms, sliced

1 punnet (200g) vine tomatoes 3 Tbsp (45ml) chopped parsley Fresh herbs, for serving SERVES 3-4 Heat oil in a large pan or pot and fry onion, leeks, carrots and garlic for 3-5 minutes.

Add bay leaves, thyme and barley and cook

for about 2-3 minutes.

Add wine (if using) and cook, while stirring, for 3-4 minutes.

Add about 1/³ cup (80ml) of stock at a time, allowing it to fully absorb before pouring in the next addition.

Stir continuously for 25-30 minutes over a medium-low heat.

Remove and discard bay leaves and thyme stalks.

Season and stir through cream and parmesan.

Heat butter in a separate pan and fry mushrooms and tomatoes for a minute or until golden and blistered.

Stir mushrooms, tomatoes and parsley through risotto.

Serve garnished with fresh herbs and extra grated parmesan.

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d

y

AT A GLANCE

{ RECIPE INDEX } = Vegetarian

= Diabetes friendly

STARTERS, SALADS, SOUPS AND SIDES 27 Butternut soup 27 Curried chickpea soup 27 Spiced chorizo and bean soup 27 West African peanut soup 28 Tomatoey beef soup 29 Harissa and spelt soup 29 Tuscan ribollita 29 Mexican beef soup 31 Chicken broth 31 Ramen 31 Greek lemon soup 31 Chicken curry soup 32 Potato and leek soup 32 Nutty roasted cauli soup 32 Potato fish soup 32 Bacon and cheese soup MAINS 11 Tuscan steamed fish and couscous 12 Spanish oven frittata 13 Moroccan cauliflower 14 Soy and orange chicken traybake 15 Sweet potato sheet nachos 20 Beef, cabbage and potato hash 22 Herby T-bone steak with garlic confit 36 Crispy chicken with roasted sweet potato mash 39 Creamy Tuscan pasta 39 Tear-and-share cheesy meatball subs 41 Easy spanakopita traybake 42 Biltong and cheddar burgers 57 Spelt and mushroom stuffed pumpkins 58 Mexican chilli bean stew 58 Cauli and mung bean kitchari 60 Hake with kidney bean sauté 81 Apricot and turmeric whole roasted cauliflower 81 Peanut butter chicken traybake

82 Lentil bolognaise 83 Marmite stew with cheesy dumplings 83 Coffee-rubbed steak with crispy potatoes 92 Lentil and sausage stew 93 Sweetcorn stuffed spuds 93 Cabbage cake 94 Hearty lentil curry with flatbreads 94 Spicy potato hash 98 Bacon-wrapped kidney and liver meatballs 98 Chinese hot and sour chicken liver noodles 100 Classic beef and kidney pie 100 Korean-style chicken feet 102 Curried chicken feet and neck broth 102 Italian-style tomato and chickpea tripe 106 One-pan tomato sauce and pasta 107 5-Ingredient butternut pasta 108 Pea and ricotta pasta 109 Red pepper pesto pasta 109 Cauli cream pasta with lemony breadcrumbs 110 Pulled pork lasagne 110 Camembert-baked alfredo pasta 116 Classic risotto 117 Simply Italian risotto 118 Smoked cheddar and chorizo oven-baked risotto 119 Vegetable barley risotto BAKING, SWEET TREATS AND DESSERTS 18 Easiest chocolate torte 19 Peanut butter biscuits 36 Red velvet hiddencentre microwave mugs 50 Gooey chocolate tahini brownies 51 Avocado chocolate brownies 59 Buckwheat banana loaf

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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.

{

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 11 September 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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EMERGENCY PENDANT FOR SENIORS 1

“There for you when no-one else can be” “There for them when you can’t be”

HELP AT THE PUSH OF A BUTTON In a medical emergency a simple push of the wearable button will alert our 24/7 Response Centre.

2

24/7 EMERGENCY RESPONSE A trained emergency call centre operator will be able to communicate with you.

FLE 01/06/20AC

3

HELP IS ON THE WAY A loved one will be notified and if required an ambulance will be dispatched to your home free of charge.

For more information or a FREE brochure

0800 911 247

www.aidcall.co.za

ILLUSTRATION: PATRICK LATIMER

ONE LAST THING

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ON L SA E NO W

WELCOME,

WINTER! Comfort food at its best DISCOVER MORE >