Fresh Living January 2019

SUMMER SPREAD:  Gourmet muffins  Power juices  Aphrodisiac food

freshliving | picknpay.co.za/freshliving

JAN/FEB 2019 ISSUE 125

freshliving SOUTH AFRICA’S BEST-LOVED FOOD MAG

Hello 2019!

FOOD TO SHARE Recipes for every occasion, from office lunch to Valentine’s dinner

Issue 125 | Jan/Feb 2019

FREE TO SMART SHOPPERS

Swipe your Smart Shopper card to claim

SOUTH AFRICA’S BEST-LOVED FOOD MAGAZINE 1-Cover_COR 1.indd 1

Asian mince flatbreads with mango slaw.

Recipe on page 30

R29.90

(OTHER COUNTRIES: R26 EXCL. VAT)

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TURN TO PAGE… MUST WATCH Don’t miss Fresh Living editor Justine Drake’s hit TV show Just Cooking as she visits foodie friends to whip up mouthwatering dishes.

Tune in every Wednesday at 8.30pm on SABC 3 and visit http://bit.ly/justcooking for more recipe inspiration.

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New year, new you 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: TOBY MURPHY

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.

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Happy 2019! Personally, I didn’t have a bad 2018 – I tend to just get on with it all and my brain is wired to gloss over the less-than-pleasant stuff and focus on the good bits. So my husband and kids may disagree but my memories are all happy ones.

Sadly, I know that SA and around the globe can’t say the same, what with the never-ending list of corrupt leaders, widespread inequity and historymaking natural disasters that governed the headlines last year. But let's start afresh...

A new year is a new opportunity and even if we can’t affect far-reaching change, Fresh Living can at least help you make small differences in your individual lives and households. Starting on page 42 with our Just Genius feature, a cunning plan to streamline your weekly meals to save time and money.

Love, or being in love for that matter, is always a good idea, so in this issue we offer a few pointers, starting with dishes inspired by their aphrodisiac qualities to tickle the taste buds on Valentine’s Day. Knowing how so many of you love to bake, we kick off a new series with the lovely Martjie Malan, author of Baking Secrets and runner-up on Koekedoor.

Then Chad January, our dashing deputy food editor adds more sex appeal to muffins than one could imagine possible – but don’t take my word for it, try them. So, there you have it – oodles of inspiring things to ensure 2019 starts off full of love and deliciousness.

PS. Well done to our lovely food editor Liezl Vermeulen who nabbed the Up and Coming Food Writer of the Year award at the Galliova Awards ... so well deserved!

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LOVE BITES

JUSTINE DRAKE EDITOR, FRESH LIVING

FOLLOW ME ON  Twitter @justine_drake  Instagram @justinedrakecooks  Facebook @JustineDrakeSA

32 11/27/18 5:33 PM

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WE ASKED, THEY SAID . . .

Amazing diabetes-friendly dishes At 33, I had my first heart attack and was also diagnosed with diabetes. Due to my heart condition, I had stents fitted and had to be more conscious about what I ate. I feared I wouldn’t know where to start until my sister came over with a Fresh Living magazine. I paged through the magazine and came across an article about Bridget McNulty, a woman living with diabetes (November 2018 issue). I joined her support group on Facebook and realised I wasn’t alone. That’s not all – I tried some of the recipes and the ‘Baked falafel with brinjal dip’ was a hit! Thank you so much for the added diabetes-friendly tips and tricks. You have really helped people like me become inspired to cook and enjoy food again. – KAROSHNI PERUMAL



WE LOVE HEARING FROM YOU ONLINE!

 @zig_n_zo_ the_bostons Zo, is that us?

First magazine feature, thanks to @freshliving_pnp



steps to reduce my anxiety using mindfulness and breathing repetition, to name a few. Also thank you for the tunes!

I read your article ‘The anatomy of anxiety’ (November 2018 issue) and I’m impressed that you are talking about mental health issues and raising awareness.

I’m sure your article will help someone out there who knows someone or is facing this problem but do not have access to resources.

In the past, if I told my doctor about my anxiety I would get a sleeping pill or stress pill and that was it. Of course, medication alone wasn’t enough. and only much later I could do some research and take proactive

– KELLY LEVENDAL

A DESIGNER’S DREAM A good page layout, striking design and colourful photography makes me happy.

I’m constantly looking for inspiration in magazines, but lots of them (expensive ones) bring nothing new or exciting to the table.

Fresh Living is a breath of fresh air. Thank you for inspiring me and giving me new ideas to be a better designer!



@Realeboga_S @Fresh_Living I read the “Social Media for Smarties” article and it gave me such an insight on how easily we get addicted to social media apps. It’ll definitely become handy when I need to avoid all the scams and what sort of precautionary measures to take. #SafetyIsOfTheEssence

TACKLING ANXIETY

– FRANSA VORSTER H E A LT H

WELL NESS

THE NUMBERS

THE ANATOMY OF

SOURCES: TIME; HUFFPOST; AMERICAN PSYCHOLOGICAL ASSOCIATION; CENTERS FOR DISEASE CONTROL (CDC); MEDIUM.COM; INC.COM, SADAG

ANXIETY Anxiety disorders are among the most common mental health conditions as more people struggle to keep up with the demands of modern living.

Samantha Page considers causes and solutions

SHARE WITH US

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

THE HEART OF FEAR Anxiety can strike anyone, of any age, at any time for varied reasons that can range from rising fuel prices, technological disruption and escalating crime to stress at work or home. You might be worrying right now – about the heaviness in your chest, the disconnect you feel towards others and yourself, the “what ifs” that keep you staring at the ceiling most nights or the fast-approaching silly season of year-end parties and social get-togethers.

“All animals, especially the small, scurrying kind, appear to feel anxiety,” says Christine Gorman in her piece for Time magazine, ‘The Science of Anxiety’.

“Humans have felt it since the days they shared the planet with saber-toothed tigers.

(Notice which species is still around to tell the tale.) Anxiety becomes a problem when it persists too long beyond the immediate threat … and persists to the point that it interferes with one’s life.”

68 | Fresh Living – November 2018

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Anxiety disorders – which include generalised anxiety disorder, phobias, panic disorder and social phobia – are the most common mental illnesses in the US, affecting about 18.1% – 40 million – of adult Americans. Add to this the rising anxiety among children and teens, and the percentage of those who never seek help, and this number becomes but a conservative estimate.

Nicole Jennings, spokesperson for Pharma Dynamics, says, “In South Africa, anxiety and depression have resulted in seven million units of mood stabilisers or antidepressants being sold here per annum, which is a statistic pulled from a national database that shows units ordered from wholesaler to retailer. The data also indicates that units sold increased by 4% from March 2016/17 to March 2017/18.”

When asked about possible reasons for the

increase, Jennings says environmental factors, such as career-related stress and an increasingly demanding lifestyle, is a key reason for the rise.

She adds: “Lack of physical exercise and quality nutrition can also contribute to the incidence of depression and anxiety in individuals with a predisposition to mental illness.”

CAN MEDS HELP YOU COPE? Anxiety disorders are treated with many different medications, such as benzodiazepines (typically prescribed for short-term use), or selective serotonin reuptake inhibitors (SSRIs) for long-term use. These drugs are not a cure but can be highly effective when used with psychotherapy and other alternative therapies. While there are questions about long-term effectiveness and side effects that include weight gain,

HOW ANXIETY AFFECTS YOUR BODY

BRAIN AND NERVOUS SYSTEM In the beginning…

Headaches, feelings of despair, lack of energy.

Over time…

Panic attacks, insomnia, anger, irritability, lack of concentration.

IMMUNE SYSTEM In the beginning…

Frequent colds or flu, difficulty recovering from an illness.

Over time…

High levels of inflammation can result in a number of chronic conditions.

PANCREAS In the beginning…

Elevated secretions of insulin.

Over time…

Increased risk of Type 2 diabetes .

HEART AND LUNGS In the beginning…

Rapid heartbeat, palpitations, tight chest.

Over time…

Increased risk of high cholesterol and heart attack, increased blood pressure.

DIGESTIVE SYSTEM In the beginning…

Stomach ache, nausea, weight gain or loss.

Over time…

Greater susceptibility to ulcers, irritable bowel syndrome and other chronic illnesses.

SPECIFIC PHOBIA  What it is: An allconsuming fear of a specific object or situation, for example, spiders or heights.  What it isn’t: A mere aversion to certain places or things.  What to look for: Dread, fear, trembling, sweating and elaborate ways to avoid an object or situation.

GENERALISED ANXIETY DISORDER  What it is: Excessive anxiety or worry that occurs more days than not for six months.  What it isn’t: Occasional worry that does not affect or disrupt quality of life.  What to look for: Restlessness, poor sleep and concentration, irritability, tense muscles.

SOCIAL PHOBIA  What it is: Also called Social Anxiety Disorder, it’s intense everyday nervousness and avoidance of social situations like parties.  What it isn’t: Stage fright or introversion.  What to look for: Anxiety about meeting strangers or situations in which you may be judged or humiliated.

AGORAPHOBIA  What it is: When a person avoids normal activities – like shopping, driving, travel – because of anxiety.

What it isn’t: Feeling like you need a bit of time away from others.

What to look for: Long periods of staying home, not seeing others to avoid the extreme underlying discomfort.

Fresh Living - November 2018 | 69

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Read more African literature. There is so much to discover there.

– Sharon Kariwo Travel more or win the lotto.

Take your pick!

– Lesego Madisa Run the Big Five Marathon. It takes place at a game reserve and there’s no fence that separates runners from the wildlife.

Such a thrill!

– Nozuko Matushe More micro adventures – a quick day trip to a beautiful spot.

– Jana van Sittert

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

ARE YOU STRESSED OR ANXIOUS?

PANIC DISORDER  What it is: Short periods of acute anxiety that happen repeatedly despite no external threat present.  What it isn’t: Occasional anxiety in response to a real threat.  What to look for: Palpitations, chest pain, excessive sweating and fear of losing control.

Learn a new language.

– Sadiq Emeran

REPRODUCTIVE SYSTEM In the beginning…

In women, heavier or irregular periods, decreased libido; in men, low sperm production.

Over time…

Reduced fertility, impotence in males, prolonged loss of libido.

SKIN, NAILS, HAIR In the beginning…

Brittle nails, breakouts, hair loss.

Over time…

Eczema, rosacea, acne and psoriasis.

Anxiety can strike anyone at some time, but clinical anxiety is a serious mental condition that should be diagnosed by a professional. Here are five common anxiety disorders and the signs to look out for:

Visit your nearest Pick n Pay Pharmacy for advice on natural anti-anxiety supplements and prescription medication for teens and adults.

❞

A new year brings exciting new adventures. We asked Fresh Living staffers to share what’s on their 2019 bucket list.

They said . . .

ILLUSTRATION: SHUTTERSTOCK, PHOTO: SUPPLIED

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

9/17/18 4:04 PM

11/27/18 4:06 PM

RIPE STUFF

The food of

LOVE

Persian love cake. Recipe on page 38

Rose water

A fragrant, dreamy liquid that is just downright romantic – plus, of course, roses are one of the most recognisable symbols of love and desire.

This Valentine’s Day, we’re inspired by ingredients from around the world prized for their romance-sparking qualities. So, if you’re starstruck this February, we have the most delicious love potions with which to tempt your beloved…

RECIPES AND STYLING: LIEZL VERMEULEN PHOTOS: MICHAEL LE GRANGE STYLIST’S ASSISTANT: MARIÉSE VAN DER LINDE

Almonds

: This delicious nut is an age-old fertility symbol, and – scientifically speaking – it’s also been linked to promoting good heart health (when consumed in moderation).

V A L E N T I N E ’ S D AY S P E C I A L

CHAI-SPICED FLAPJACKS WITH WHIPPED HONEY BUTTER Romantic breakfast in bed, sorted!

2 tsp (10ml) cinnamon ½ tsp (3ml) ginger ½ tsp (3ml) ground cardamom Pinch nutmeg 1 packet (500g) PnP flapjack mix Canola oil, for frying For serving: 1/ cup (80g) butter, ³ softened 1/ cup (80g) honey ³ Raw almonds, chopped MAKES ABOUT 20

Honey

There’s a reason the tender, loving period after one’s nuptials is referred to as the ‘honey’ moon! Honey is a universal symbol for adding ‘sweetness’ to life, and some ancient customs are believed to have included drinking mead (honey wine) in the first month of a couple’s union for, uh, stamina.

Add spices to dry ingredients of flapjack mixture.

Prepare according to packet instructions.

Heat oil in a pan.

Ladle batter into pan and cook for 2 minutes or until bubbles appear on the surface.

Flip over and fry the other side until golden.

Repeat with remaining batter.

Whisk butter and honey together with an electric beater until well combined.

Top warm flapjacks with honey butter and scatter with nuts.

Splurge: Serve topped with figs or strawberries.

Spice

Ancient Greeks and Romans believed that you could increase desire by sucking on aniseed. Cinnamon, nutmeg and cardamom are all linked to love potions and folklore (we’re inclined to believe it’s the warming, delicious flavours that make couples want to canoodle).

JUST

genius!

Still stuck in a holiday daze?

Don’t fret. Liezl Vermeulen shares her quick and easy recipes to help you whip up everything from breakfast to dinner in one go

SHORT ON TIME? Use ready-to-cook PnP butchery meatballs Cheesy tomato meatballs on spaghetti.

Recipe opposite PHOTOS: DONNA LEWIS RECIPES AND STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANT: MARIÉSE VAN DER LINDE

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TWICE AS NICE MEATBALLS Save yourself time and energy by making a little extra dinner today to turn into lunchboxes tomorrow.

1

CHEESY TOMATO MEATBALLS ON SPAGHETTI

Meatballs: 1.25kg lamb or beef mince Salt and milled pepper 3-4 cloves garlic, finely grated

1 punnet (20g) fresh parsley 2 Tbsp (30ml) Worcestershire sauce 1 Tbsp (15ml) ground coriander 1 tsp (5ml) cumin ½ tsp (3ml) ground cloves

2 jars (400g each) store-bought Napolitana sauce Salt and milled pepper 100g mozzarella, sliced 1 packet (400g) spaghetti, cooked Fresh basil and parsley, for serving

2 Tbsp (30ml) olive oil

SERVES 4

Combine meatball ingredients and roll into about 24-30 balls.

Preheat oven to 180°C. Heat oil in a pan and fry meatballs in three batches until golden brown (set aside half the meatballs for tomorrow’s lunch.)

Place remaining meatballs in an ovenproof dish.

Pour sauce over meatballs. Season.

Top meatballs with cheese and grill for about 3-5 minutes.

Serve cheesy meatballs on a bed of spaghetti, pour over any leftover sauce and scatter with basil and parsley just before serving.

COOK ONCE, EAT TWICE

MEATBALL 2TZATZIKI SUBS WITH Spread 2 halved medium baguettes with 2 tubs (120g each) PnP tzatziki.

Fill with 1 packet (100g) PnP salanova leaves, 2 sliced salad tomatoes and ¼ sliced cucumber.

Add 3 cooked meatballs to each baguette and crumble over some feta cheese before placing in lunchboxes. MAKES 4

LOVE: A GAME OF CHANCE OR CHOICE?

7 It’s over. Clearly, he’s just not that into you and you’ve finally got the message – because that’s what his Tweet said. Hold on to the dice and roll again.

6

Unless you have a twin, you were born single – that is, without a date. But in between, if you’re lucky and make good choices, you might just find true love, says Samantha Page. That’s the object of this game, so roll the dice and good luck!

Insomnia. Check in on McPerfect on Facebook. Unfriend your girlfriend who says you’re stalking your ex and miss two turns.

8 You’ve got mail from #LookingforLove on WHYAREYOUSTILLSINGLE.COM. Throw the dice and resolve to be ebuddies for a while.

5

Recommended: How Stella Got Her Groove Back Muriel’s Wedding When Harry Met Sally Moonstruck Bridget Jones’s Diary

1

4 See Imago relationship therapist. Apparently McPerfect matches your internalised picture of love.

Interesting. Miss a turn and schedule another session – your shrink is kind of cute.

2 Introduced to McPerfect: snappy dresser, watches TED talks in his spare time and thinks you’re smart, funny and a dead ringer for Kerry Washington … move forward two squares.

66-Soundbite_janfeb_cor1.indd 66

Start following each other on Instagram. Things are looking up.

Arrange a date at the ramen restaurant.

Developed by Dr Harville Hendrix and Dr Helen LaKelly Hunt, and documented in their 1988 book, Getting the Love You Want – A Guide for Couples, Imago relationship therapy refers to a form of marriage therapy that takes a relationship approach rather than an individual approach to problem solving in a marriage.

10 Bump into #LookingforLove’s Baby Mama at the restaurant.

Order the crayfish and the Death

by Chocolate crème brûlée and stride forward two squares.

3 A month ago, McPerfect loved that you were “The Fixer.” Now his refrain is “Stop trying to fix me.”

Move back one square.

11 Call in sick – love sick – and listen to Ne-Yo singing “How can something that feels so right be so wrong”. Go to Zumba and enlist gay best friend to help you shop for a pair of heels that screams Independent Woman. Channel Beyoncé and move two squares – with attitude.

PHOTOS: SHUTTERSTOCK, SUPPLIED

START HERE

You’re 32 and happily single…

That’s until everyone wants to set you up: your friends, your mother, the IT guy (encouraged by your search history of online dating sites).

Swipe right and go to your friend’s party; you need to get out more.

9

Work through unfulfilled childhood needs or hurts with a shrink to better understand your place in relationships going forward. Watch romcoms for two turns and have fun analysing all the couples.

11/27/18 4:31 PM

SOUNDBITE

15

22

A noise wakes you in the middle of the night.

As your eyes adjust, you realise it’s not a burglar.

Turns out it’s just the ticking of your biological clock. Spend next turn with little people (aka nieces, nephews, friends’ kids).

Move forward a few squares. No makeup, no Spanx, no undue charm and witticisms … just two people watching the same sunset and enjoying each other’s company.

16 Flat tyre on Chance Encounters Avenue.

Charming young man stops and offers to help.

Despite your mother’s warning to never talk to strangers, you do and agree to meet for coffee. Spend turn perking up with caffeine.

14 Meet at So-Lo cocktail bar.

Surprise! Your “husband-to-be” introduces you to his husband.

Beg off with a headache, swear off men forever and go home to the only guy who’ll ever really love you: your cat Jude Paw.

17 NB: Ben 10 alert.

Exactly how young is too young? Miss a turn while you poll friends.

13 Crack a joke about having a drink with pleasure as long as there’s no twerking required. He recites dictionary definition of the dance move, and rolls the dice. #HeartsinEyes

18 The kissing couldn’t be better. What’s age got to do with it anyway?

That’s until his mom calls...

Miss three turns.

12 Back at work. There’s a new ringtone in the office and it belongs to the suave new marketing manager. Camila Cabello’s Havana never sounded better. You’re daydreaming about your two-and-a-half children when he suggests after-work drinks.

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21 Mom leaves Lori Gottlieb’s Marry Him: The Case for Settling for Mr Good Enough in your car. Hate to admit it but it makes a powerful statement about getting real about Mr Right.

Take one turn to find out if you want to pursue smart, attractive blast from the past.

Just tw people watching theo sa me sunset

20 Bump into an old friend from university.

Did he look this good in first-year African Studies? Move two spaces as My Heart Will Go On swells in the background.

23 And so your story begins … with a promise to be happy and kind to each other for as long as you both shall live.

19 What you need is a date – with yourself. Pack a picnic and set off to watch Titanic at the open-air cinema you’ve always wanted to check out. Pour a glass of wine and spend turn toasting R-E-S-PE-C-T and taking back your power.

WIN AT LOVE!

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11/27/18 4:32 PM

FR R EI S PHE L ISVTI NUGF F KITCHEN

Muffins

The humble morning treat has had an upgrade – we show you how to take yours to the next level

Little miss

MUFFIN

30-day bran muffin mix.

Recipe on page 88

TOP TIP This batter keeps in the fridge for up to 30 days, ready for baking at any time.

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

FIG, GOAT'S CHEESE AND WALNUT MUFFINS

MAKES 12 REGULAR MUFFINS

Sweet meets savoury and it's oh-so good!

Preheat oven to 180˚C. Sift flour and baking powder together and add salt.

Combine honey, egg, milk, butter and 1 log sliced goat's cheese.

Add wet ingredients to dry ingredients and stir to combine.

Fold through figs, walnuts and thyme.

Spoon mixture into a greased 12-cup regular muffin pan, filling each cup ¾ full.

Top each muffin with 1 extra halved fig and 1 slice of remaining goat’s cheese.

Drizzle with extra honey, and bake for about 20-25 minutes.

Serve scattered with fresh thyme sprigs.

2 cups (300g) cake flour 1 Tbsp (15ml) baking powder 1 tsp (5ml) salt 3 Tbsp (45ml) honey + extra for drizzling 1 large egg, whisked 1¼ cups (310ml) almond or regular milk ¼ cup (60g) butter, melted 2 logs (100g each) plain goat's cheese, sliced 1 jar (325g) preserved figs, drained and chopped + extra halved figs for topping ¼ cup (about 30g) chopped walnuts 3 Tbsp (45ml) chopped thyme + extra sprigs for serving

GOOD IDEA Short on honey? Use the syrup from the preserved figs instead

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11/27/18 5:40 PM

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HAPPY2019!

A delicious start to the new year.

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