Fresh Living March 2019

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M A R C H 2019 ISSUE 126

Chickpeas

Fishcakes

Peppers

Pesto and more

freshliving SOUTH AFRICA’S BEST-LOVED FOOD MAG

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Mediterranean

FEAST

Deliciously different recipes that won’t break the bank!

Issue 126 | March 2019

Lemony Israeli meatballs.

Recipe on page 39

SOUTH AFRICA’S BEST-LOVED FOOD MAGAZINE

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FOOD FOCUS

SALT UPDATE: HOW MUCH IS TOO MUCH?

1/28/19 1:56 PM

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At a posh restaurant in Melbourne I had a course that was ‘a potato baked in the soil in which it was grown’. It was expensive and tasted like sand.

– Robyn MacLarty

Fabulous festive cheer I want to extend a very special thank you for the inspiration and change you’ve brought to our Christmas table. I come from a family where every Christmas we always had the same food. I picked up a copy of Fresh Living in early December and while paging through the magazine I was blown away by the inspiration on every page.

I’m happy to say that this past Christmas we had roast turkey and delicious gammon for lunch. Growing up, my family didn’t really cook these types of meat but, oh boy, we all found out what we’ve been missing all these years.

Thanks for bringing so much festive cheer to our Christmas table.

Next Christmas, gammon is definitely making an appearance again...

And we’ll make three instead of just one! – NOLWANDLE SIBUYANA



@carlideklerk Christmas wreath... #christmaswreath #wreath #ediblewreath #edible #cheeseboard #cheeseplate #cherries #plum #honey #festive #foodie #food #foodphotography #flowers #decor #appetizer #yummy #yum #lunch

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@food_by_k_ Starting the year on a healthy slate.



@Verushka143 Picked up my @Fresh_Living magazine ohh so yum loving this breakfast idea.

SHARE WITH US

Email letters@freshlivingmagazine.co.za Instagram @freshliving_pnp Twitter @Fresh_Living

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PARTY DRINKS SORTED

FAMILY MATTERS

I invited my friends and family over for my 51st birthday and had no clue what drinks to serve, but when I paged through the December 2018 issue I knew my festive season and birthday party was sorted! The prosecco with grapefruit, pomegranate and rosemary cocktail as well as the Pimm’s punch was a huge hit. The Christmas 2018 issue is by far your best issue ever!

I’ve just finished reading the humour column from the December 2018 issue. One tends to think yours is the only crazy family, until one realises that every family has their own version of Aunt Mavis, Uncle Pat and the weird cousin.

I sometimes feel as though I’ve been blessed with at least two or three of each!

Thanks for the stark reminder that one can choose friends but not family. – ILSE SEALE

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

WE LOVE HEARING FROM YOU ONLINE!

– RENE NISKE

Just for laughs, we asked FL staffers to share some of their wackiest restaurant experiences.

They said…

There was load-shedding at the restaurant I went to. We sat in the dark, waiting for the generator to start working.

When the lights finally came back on, the generator cut out after five minutes. Let’s just say, I’m now an expert at eating in the dark.

– Lesego Madisa I once ordered a ‘Surf and Turf’ platter, only to discover a hair wedged into the batter of my deep-fried fish halfway through enjoying my meal.

– Chad January

INGREDIENTS Products and recipe ingredient availability may vary from store to store

ILLUSTRATION: SHUTTERSTOCK, PHOTO: SUPPLIED

Your chance to share your thoughts and ideas with other Fresh Living readers

WE ASKED, THEY SAID . . .

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LIVING HEALTHILY

SPOILED FOR CHOICE It’s now a few days after Christmas and we’ve finished the last of our leftovers (the smoked boneless gammon – a first I’ve tried from PnP – was amazing) but my reason for writing is to say how much I enjoyed the ‘Keeping with Tradition’ and also ‘Deck the Halls’ features… I found them heart-warming and nostalgic.

Thank you for a great magazine – the variety of recipes is great and awfully tempting! We are extremely spoilt getting this lovely magazine for free each month.

– LYNN GODFREY

I’ve been shopping at PnP since I was 18 and now, at 26, I still shop there. Not only are the products great but the quality never disappoints.

I love baking, cooking and trying new recipes with my three-year-old son by my side. Thank you for a magazine that’s full of healthy new recipes that I can enjoy with my family. We love the dinner and dessert ideas – you’ve introduced us to a healthier and more creative way of life.

– CANDICE BAADJIES Please note: Letters may be edited for the sake of clarity. Fresh Living reserves the right to publish letters addressed to the magazine on multimedia platforms.

WIN

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

Nolwandle Sibuyana, 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.

CONTENT DIRECTOR AND GROUP EDITOR Justine Drake GROUP ART DIRECTOR Sona Sales DEPUTY EDITOR Robyn MacLarty FOOD EDITOR Liezl Vermeulen DEPUTY FOOD EDITOR Chad January MANAGING EDITOR Meaghan Christians CHIEF COPY EDITOR Melissa Ndlovu ART DIRECTOR Jill Petersen TRANSLATOR, KOOK EN KUIER Aletta Pretorius-Thiart DESIGNER, KOOK EN KUIER Yolandi du Toit SPECIAL PROJECTS SENIOR DESIGNER Erin de Vos DIGITAL EDITOR Jana van Sittert MANAGING DIRECTOR Lani Carstens GENERAL MANAGER Joanne Hope HEAD OF DIGITAL CONTENT Emma Odendaal ACCOUNT DIRECTOR Meagan Kuhn PRODUCTION DIRECTOR Nina Hendricks PRODUCTION MANAGER Tessa Smith SENIOR FINANCE MANAGER Charlton Jacobs FOR JOHN BROWN MEDIA GROUP CHIEF EXECUTIVE Andrew Hirsch FOR PICK N PAY Michelle van Schalkwyk-Haley CONTRIBUTORS Mandy Allen, Kim Bougaardt, Craig Corker, Sue de Groot, Adel Ferreira, James Garaghty, Susan Hayden, Leanne Kiezer, Fran Labuschagne, Patrick Latimer, Michael le Grange, Donna Lewis, Martjie Malan, Cathy Marston, Siphokazi Mdlankomo, Toby Murphy, Toby Newsome, Michelle Parkin, Nancy Richards, Anke Roux, Pepe Sofianos, Justin Thomson, Mark van Dijk, Estvan Vermeulen REPRODUCTION Virtual Colour DISTRIBUTION RNA

BE INSPIRED

Some fabulous Instagrammers to follow!

EDITORIAL ENQUIRIES Tel: 021 486 7600 Email: info@freshlivingmagazine.co.za PICK N PAY CUSTOMER CARE LINE 0800 11 22 88

 Who: Lameez Abrahams @justtbaked  Where: Cape Town, South Africa  What: Baker  Why we love it: If you’ve got a sweet tooth, this self-taught baker’s Insta page will have you salivating. Be blown away by gorgeous cakes, mile-high macaroon towers and more. Go on, we couldn’t resist either.

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

ADVERTISING Advertising Sales Director: Moyra Beeming Tel: 011 507 9123 Cell: 082 375 4446 Email: Moyra.Beeming@johnbrownmedia.com Advertising Sales Manager: Michelle Dunn Tel: 021 486 7628 Cell: 082 371 0515 Email: Michelle.Dunn@johnbrownmedia.com Advertising Sales Manager: Estelle Dietrich Tel: 021 486 7609 Cell: 073 224 4996 Email: Estelle.Dietrich@johnbrownmedia.com Any person using information contained in this publication does so at his/her own risk and such person hereby waives any right to action against Pick n Pay Retailers (Proprietary) Limited (“Pick n Pay”) and indemnifies Pick n Pay, its employees, agents, sub-contractors and suppliers against any claims for loss, damage to person or property, injury, liabilities, claims, sickness or death which may result from the use of such information or from any other cause whatsoever suffered either by such person or by any third party.

Fresh Living is published on behalf of Pick n Pay by John Brown South Africa (Pty) Ltd © 2014. 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 by

 Who: Fresh Living Magazine @freshliving_pnp  Where: Cape Town, South Africa  What: Food magazine  Why we love it: We give you sneak peeks of how each issue comes together, plus share some extra recipe tips and tricks.

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R E A D Y T O E AT

Ripe for

THE PICKING Anke Roux shares her must-make recipes using this month’s pick of juicy tomatoes, sprightly peppers and gorgeous brinjals PHOTOS: MICHAEL LE GRANGE RECIPES AND STYLING: ANKE ROUX ASSISTANTS: MERRILL BUCKLEY & ELAINE WUISTER

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STICKY ROASTED BRINJALS Soft, tender and packed with flavour!

Sauce: ½ cup (125ml) medium cream sherry or stock ¼ cup (60ml) honey ½ cup (125ml) light soy sauce 2 tsp (10ml) sesame oil 2 star anise 4cm knob ginger, peeled and finely sliced 2 cloves garlic, sliced

Pour over sauce.

Roast for 20 minutes, then turn brinjals and roast for 10-15 minutes more until soft and sticky.

Arrange brinjals in serving bowls, drizzle with sauce (from the dish) and top with spring onion and chilli.

Sprinkle sesame seeds over rice and serve with brinjals.

4 medium brinjals, halved and scored For serving: Sliced spring onion Sliced red chilli 1 Tbsp (15ml) sesame seeds Cooked jasmine rice SERVES 4 Preheat oven to 180°C. Combine sauce ingredients.

Place brinjals cut-side down into an ovenproof dish (they should fit quite snuggly).

VEGETARIAN

Brinjals

Buy: Choose brinjals that are firm, glossy and blemish-free with no soft spots.

Store: Refrigerate in their packaging or an airtight bag for up to two weeks.

Cook: When frying brinjals, lightly steam them before frying. This way they’ll absorb less oil and not get too greasy.

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THE GOOD LIFE

THE MED LESS TRAVELLED We skip the tourist traps and head off the beaten track to find authentic Mediterranean recipes that deserve a moment in the sun PHOTOS: MICHAEL LE GRANGE RECIPES AND STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANTS: MARIÉSE VAN DER LINDE

BEETROOT DIP This dip was inspired by Israeli chef Yotam Ottolenghi and is so delicious it can easily be eaten by the bowlful.

Cube 6 (about 500g) peeled and cooked beetroots. Blitz in a food processor along with 3 Tbsp (45ml) olive oil and ¼ cup (60ml) plain yoghurt. Sprinkle with za’atar (see page 44), toasted pumpkin seeds or pine nuts (optional) and serve with rocket (optional) and flatbreads. MAKES 2-3 CUPS

MOROCCAN FLATBREADS Although this dough uses yeast, it doesn’t need to ferment long.

The yeast aerates the batter to create a lighter flatbread.

Combine 1¼ cups (250g) semolina, 1/³ cup (50g) cake flour, ½ tsp (3ml) salt and ½ sachet (5g) instant yeast. Gradually add 2 cups (500ml) lukewarm water, whisking well to avoid any lumps.

Cover with clingfilm and leave in a warm place for 15-30 minutes.

Fry ladles of batter in a hot, dry non-stick pan. Serve warm.

MAKES ABOUT 10

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GREEK BABY MARROW BAKE Also known as batzina, this dense bake has a texture similar to frittata – simply delicious!

Grate 2 packets (400g each) baby marrows (squeeze out excess moisture), 1 large onion and 3 garlic cloves and combine. Add ½ punnet (10g) chopped mint and season. Combine 2 cups (300g) self-raising flour and 1 tsp (5ml) baking powder and gradually whisk in 1¼ cups (310ml) milk and ½ cup (125ml) olive oil blend. Stir in baby marrow mixture. Pour into a lined 30 x 20cm dish or baking tray.

Bake at 180°C for 60-65 minutes until set.

Cool and slice into squares. SERVES 6

TURKISH CHICKEN PÂTÉ This recipe is inspired by Anatoli, a well-loved Turkish restaurant in Cape Town.

They serve big trays of mezze and the chicken pâté is always the star!

BASIC MOROCCAN WHITE BREAD We baked one big loaf, but you can also divide the dough into eight portions and create the more traditional pita-shaped bread.

Combine 21/³ cups (350g) plain flour, 1 cup (150g) wholewheat flour, 1 packet (10g) dry yeast and 1 tsp (5ml) salt. Gradually add ¼ cup (60ml) water while mixing by hand or in a mixer to create a dough. Knead for 5-8 minutes until dough is smooth.

Rest for a few minutes. Shape into a 15cm disc (about 1cm thick). Cover with clingfilm and rest in a warm place for 30 minutes or until the dough has risen and is springy to touch.

Bake at 200°C for 35-40 minutes or until golden. SERVES 5

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DID YOU KNOW? Bread is a staple in Morocco and can be found on every table from breakfast to dinnertime

Place 2 (about 500g) chicken breasts on the bone, 1 quartered onion, a bay leaf and 6 peppercorns and in a pot. Cover with water and boil for 30 minutes until chicken is cooked through.

Remove chicken (reserve cooking liquid), shred meat and discard bones and skin.

Blitz 1 packet (100g) raw almonds to a rough crumb.

Dip 2 slices brown bread in cooking liquid and place in a food processor along with chicken, 1 tsp (5ml) each chopped garlic, oregano and smoked paprika. Blitz to create a chunky paste.

Gradually add 3-4 Tbsp (45-60ml) olive oil while blitzing until mixture has a spreadable consistency.

Serve in a bowl with extra olive oil and a few shakes of paprika. MAKES 2 CUPS

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WELL NESS

PASS (ON)

t he s alt

It’s Salt Awareness Week from 4-10 March…

Eating too much salt can be detrimental to your health but how do you limit your intake?

Samantha Page finds out

There are a few maligned and somewhat misunderstood characters on the nutritional scene, and salt is one of them. Despite the important role sodium plays in flavouring and preserving our food, and helping the body keep fluids in a normal balance, too much is bad for your health and too little isn’t ideal either. It has been scientifically shown that the condiment everyone loves to hate is linked to an increased prevalence of high blood pressure, which is why it’s no surprise that the collective message is to reduce your consumption of it, but, as many compulsive potato chip munchers know, that’s easier said than done.

While the World Health Organisation recommends you not exceed 5g of salt per day, according to the Heart and Stroke Foundation South Africa (HSFSA), many South Africans are consuming almost double that because most of the salt we eat is hidden in everyday foods.

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Hiding in plain sight “On average, South Africans eat about 9g a day and most of this salt comes from what is added during the manufacturing process,” says Margaret Lehobye, registered dietitian at Life Roseacres Hospital.

“Foods such as biltong, stock powder, prepared sauces and marinades, soup mixes, commercially made cereals, biscuits and snack foods, for example, crisps and pretzels, frozen foods, convenience meals, some

tinned meat or fish and salted nuts contain high concentrations of sodium and should be eaten in moderation or preferably not at all,” explains Margaret. So why is salt considered so harmful?

Hypertension and salt use It’s no secret that our salt intake has increased significantly in the last century and our consumption of fresh, unprocessed foods has decreased as significantly.

“Excessive salt intake is directly associated

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H E A LT H

Healthy swaps for good health Leanne recommends the following alternatives: HEALTHY ALTERNATIVE

SALTY FOOD

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Vegetable crudites, unsalted popcorn, unsalted nuts

Cottage cheese

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Plain yoghurt

Instant cereals



Oats porridge made with milk and no salt or Swiss muesli

Sandwiches made with cold meats, tuna in brine, cheese



Sandwiches made with leftover roasted meat, chicken and tuna in water or oil

Store-bought pasta sauce



Homemade pasta sauce with fresh tomatoes and herbs

Chips, pretzels, biltong

PHOTOS: GALLO/GETTY IMAGES

How salt reduction legislation helps

with increased blood pressure, which may eventually lead to hypertension,” says Professor Pamela Naidoo, CEO of the HSFSA. ‘It is related to 13% of all deaths globally and is prevalent in 1 in 3 adults in South Africa, but at least 50% of individuals don’t know that they are hypertensive.” Professor Naidoo explains that salt reduction is the simplest and most cost-effective way to help prevent circulatory health conditions.

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On 30 June 2016, the Department of Health enacted legislation that mandates the reduction of the salt content in certain foods we consume. According to the law, the sodium content of bread was regulated to a threshold of 400mg per 100g (from an average of about 650mg per 100g), while cereals have to contain less than 500mg per 100g. Other foods affected include margarines and butter spreads, savoury snacks, potato crisps, processed meats, sausages, soup and gravy powders and instant noodles.

Despite these regulations, eating habits still have to change to maintain a healthy, balanced diet.

“Research shows that we add 33% to 46% of sodium voluntarily to our food and the rest is already in the processed, packaged foods we eat,” says PnP registered dietitian Leanne Kiezer. “This means that to decrease your salt intake, you will need a combination of two approaches: firstly, decrease the amount of salt you are voluntarily adding to your food, and secondly, be aware of which foods already have salt added to them and moderate your intake of these.”

Does low sodium mean low flavour?

HSFSA says lemon is the new salt. Lemon flavours food fragrantly without the risk of increasing your blood pressure, and other tasty alternatives include mint, rosemary, ginger, garlic, chilli and cinnamon.

Start by gradually introducing different flavour profiles as you reduce your sodium intake so that you give your palate time to adjust. You might need to experiment with a few different combinations, but variety really is the spice of life, so have fun finding a combination that works for you.

WHAT’S THE DIFFERENCE BETWEEN SODIUM AND POTASSIUM? Salt is made up of two minerals: sodium and chloride. Sodium is the component of salt that is linked to high blood pressure. In 1 tsp (5g) of salt, you find about 2 000mg of sodium.

Potassium is a mineral that lessens the effects of sodium, thereby helping to control your blood pressure. Our modern diets cause us to ingest far too much sodium and far too little potassium – a habit which is strongly linked to high blood pressure.

Potassium mainly comes from vegetables (potatoes, spinach, tomatoes) and fruit (bananas, oranges, grapefruit), so increasing your intake of these will help to combat high blood pressure.

GET YOUR BLOOD PRESSURE TESTED TO KNOW YOUR RISK! High blood pressure often has no symptoms. It’s therefore very important that it is checked regularly at your nearest PnP clinic or pharmacy. Should you require a blood pressure monitor for home use, speak to PnP pharmacy staff for a recommendation that suits your individual needs.

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affair

FISHY

Fishcakes can be so versatile, says Liezl Vermeulen.

Fried or baked, budget or gourmet, we share tips and tricks for the perfect weeknight family-pleaser PHOTOS: JUSTIN THOMPSON RECIPES AND STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANTS: MARIÉSE VAN DER LINDE

COOK'S NOTE

For a tastier crumb, season breadcrumbs well and add some fresh chopped or dried herbs to the mixture.

Salmon croquettes.

Recipe opposite

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FRESH LIVING KITCHEN

Fishcakes

RESPONSIBLE FISHING Paramount tuna, exclusive to Pick n Pay, is dolphin-friendly, meaning no dolphins were harmed in process of fishing the tuna. Make a conscious choice to support responsible fishing by looking out for Paramount light meat tuna in chunks, shredded or solid varieties available in salted water or vegetable oil. From R16.99

SALMON CROQUETTES The secret to perfecting these is allowing enough chilling time in the fridge, so plan ahead.

1/

³ cup (80ml) butter ³ cup (80ml) flour 1½ cups (375ml) milk Salt and milled pepper 1 tsp (5ml) Dijon mustard 200g smoked or steamed salmon, flaked 1 Tbsp (15ml) capers, finely chopped (optional) Handful fennel fronds + extra for serving Flour, for dusting 1 egg, whisked 1 cup (250g) breadcrumbs Oil, for deep-frying Lemon wedges, for serving

PRICES ARE CORRECT AT THE TIME OF GOING TO PRINT BUT MAY BE SUBJECT TO CHANGE.

1/

MAKES 10-12 / SERVES 4-6 (AS A SNACK) Melt butter in a pan until bubbling.

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Add flour and stir to combine.

Cook for a minute.

Gradually add milk, whisking to avoid lumps.

Season and boil for a minute, stirring, until thickened.

Remove from heat and stir in mustard, salmon, capers and fennel.

Pour onto a plate and cover with clingfilm.

Chill in fridge until firm.

Grease your hands with a little oil and roll mixture into 8cm sausage shapes.

Dust with flour, then dip in egg, and finally breadcrumbs.

Freeze for 10 minutes to firm up.

Heat oil in a pot for deep-frying.

Fry croquettes, in batches, for 3-4 minutes or until golden.

Remove and drain on kitchen towel.

Garnish with extra fennel and serve with lemon wedges.

MAKE IT HEALTHIER Replace potato mash with butter bean or cannellini bean mash for extra fibre and protein.

TUNA AND POTATO FISHCAKES Pantry staples, tuna and potato, make dinner oh-so-easy.

6-7 (about 600g) potatoes, peeled Salt and milled pepper 2 cans (170g each) tuna in brine, drained 1 small red onion, finely chopped Handful parsley and dill, finely chopped + extra for serving 3 gherkins, finely chopped

2 Tbsp (30ml) sour cream + extra for serving Grated peel of 2 lemons Flour, for dusting 1 egg, whisked 1 cup (250ml) breadcrumbs Oil, for frying MAKES 8 LARGE CAKES Boil potatoes in salted water until soft.

Drain water and return pot to heat, cooking away any excess moisture.

Mash potatoes and season.

Combine potatoes with tuna, onion, herbs, gherkin, sour cream and lemon peel.

Shape into 8 patties about 10cm in diameter.

Dust with flour, then dip in egg, and finally breadcrumbs.

Chill in fridge for 15 minutes or until firm.

Heat oil in a pan and shallow-fry fishcakes until golden.

Serve topped with extra sour cream and parsley or dill.

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W O N E R O ST N I

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