Fresh Living October 2019

MAKE YOUR MOVE:  How a 30-minute workout can make all the difference

freshliving | pnp.co.za/freshliving

O C T O B E R 2019 ISSUE 133

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Issue 133 | October 2019

THE WELLNESS ISSUE Feel-good recipes, eating plans, exercise tips and more

SOUTH AFRICA’S BEST-LOVED FOOD MAGAZINE

R29.90 (OTHER COUNTRIES: R26 EXCL. VAT)

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ONE SMALL THING! How little changes yield big results

2019/08/28 11:28

TIME TO GET MOVING

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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.

PHOTO OF JUSTINE: TOBY MURPHY

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

Fresh food made with quality ingredients from trusted suppliers.

Pick one small thing Health and wellbeing is undoubtedly one of the biggest food trends in the world right now. And nowhere is the need for help and information greater than right here in South Africa, where our health stats are terrifying: 70% of women are obese, 225 people die of heart disease daily, 10 people suffer a stroke in SA every hour… The list goes on.

Enter Pick n Pay’s incredible Pick One Small Thing campaign, an astounding (and delicious) number of new LiveWell products and this, our October issue dedicated to achievable, affordable health.

One of the great barriers to entry and adding fuel to the fire is the misconception that healthy food is expensive and only for the privileged. Enough with the excuses! Beetroot is healthy, sweet potatoes are healthy, lentils are healthy … brown rice is better than white, whole fruit is better (and cheaper) than juice. Bottom line – choosing a healthy lifestyle is easier and more affordable than you think.

Whether your aim is to eat a more plant-based diet, reduce salt, drop a dress size or join a running group, it’s starting that is the biggest battle.

We suggest you start right here, with great recipes, diets deconstructed, simple exercises you can do just about anywhere (you most certainly don't need a costly gym membership). We’ve got the info, PnP has the products… now it’s up to you to Pick One Small Thing and make a start.

Good luck – we’re all rooting for you!

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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JUSTINE DRAKE EDITOR, FRESH LIVING

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

54 86 SAVE A LIFE While I’m on the subject of making a start….

Did you know that one organ donor could potentially save seven lives? I signed up a few years ago in support of the Jenna Lowe Trust and a young girl who, while fighting for her own life, began the #Getmeto21 campaign to encourage organ donor sign up. Numbers were (and still are) pitifully low in South Africa.

A few years later, after Jenna’s tragic death, her courageous mum Gabi Lowe has penned her story Get Me to 21 – it’s a harrowing account of Gabi’s tireless journey to save Jenna’s life.

Read it and then sign up as an organ donor at Odf.org.za/organ-donor-registration.

Do one small thing – and make a difference.

2019/08/30 12:37

FEEDBACK

SAY IT, WRITE IT,

share...

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

WE ASKED, THEY SAID . . .

IN LOVE WITH LENTILS Thank you for introducing me and my family to lentils. I tried your ‘Garlicky Brinjal Baby Marrow and Lentil Moussaka’ a few issues back, and now your ‘Easy Lentil Bobotie’ in the August issue. Both of these dishes are scrumptious, easy to prepare and economical.

My family now looks forward to Meatless Mondays, and reducing our carbon footprint has become simply delicious. I freeze meals for my son who is at university in Potchefstroom and he says the lentil dishes defrost well and are just as great as when prepared fresh.

On top of this, lentils are good for your health as they contain iron, folic acid, fibre and magnesium. Thank you Fresh Living, I’ll be looking out for more lentil recipes in your future editions.

Getting in shape can be a liberating or disastrous exercise. We asked FL staffers to share some of their weird and wacky gym-time fails.

They said…

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WE LOVE HEARING FROM YOU ONLINE!

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@i_am_ @inthekitchen leighlee158 withnono When life gives you Chicken Livers in lemons, give them back and Coconut & Turmeric Sauce tell them you want coffee.

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@MrGads2 Goodness guys, I just cannot understand how you can get better with each issue. Just when I think this is an issue to end all issues the next one is even better!

How do you do it? #FreshLiving

SHARE WITH US Email letters@ freshlivingmagazine.co.za Instagram @freshliving_pnp Twitter @Fresh_Living

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

NO MORE FLOPS

IN WITH THE NEW

Before I had children, I was an excellent baker who never had flops.

Now I can’t seem to make crunchy and yummy biscuits or anything else any more.

I normally end up with what I refer to as ‘chewables’ as they come out chewy and inedible. Even the baking kits flop. I tried your ‘Four-ingredient Condensed Milk Biscuits’ recipe from the July 2019 issue – they were amazing! My kids loved them and so did I. Thank you for amazing, cost-effective recipes and for making the magazine free to Smart Shoppers. I’m always on the lookout for the next issue and will be trying some of the other dishes next.

With two picky eaters, it’s a bit tricky but with Fresh Living in my arsenal, I always figure something out.

What a delicious cover your August magazine has. I get Fresh Living every month with the idea that I will try at least one recipe each month, then I get side-tracked, lazy or whatever you may want to call it, and before I know it the new month is here.

Well I tried the ‘Quick Aloo Gobi’ (it’s the quick that got my attention) and what a deliciously easy way to use cauliflower which usually just gets a coat of cheese sauce.

I also made the ‘Southern-baked Hake with Slaw’ – totally yummy and worth the effort. Keep up the good work and I hope your delicious covers inspire more people to make new, healthy meals instead of the same old dishes every week.– ALIDA

– TANIA KISTEN

VAN DER WALT

I tried the stepper machine for the first time and it suddenly went too fast. I found myself launched on top of it, poised like a deranged mountain goat.

Yip, it happened.

– Tanya Wright

I attended Zumba class one day and wore the tightest gym tights I could find. I started dancing away without noticing I had split my pants!

Worst of all, nobody told me until the class was over. Yikes!

– Melissa Ndlovu I forgot my flip-flops at home so after the workout, I had to choose between showering barefoot or not showering at all. Needless to say, I just used a lot of extra deodorant that day. – Kirsty Carpenter

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ILLUSTRATION: SHUTTERSTOCK, PHOTO: SUPPLIED

– CHARLENE BROWN

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au naturel The raw food trend keeps gaining popularity, and why not? Food in this form is fresh, flavoursome and usually more nutritious. Even if you’re not on a raw diet, these deliciously crisp, time-saving meals make for an excellent addition to your eating plan

RAW FOOD: RAD OR FAD? A completely raw food diet consists of raw fruit, veg, nuts, seeds and sprouted grains. Some even include organic eggs and dairy products. The theory behind the diet is that cooking food kills nutrients and enzymes that aid in digestion. By keeping it raw, the diet is believed to promote weight loss and boost overall health.

That being said, dietitians advise that while some vegetables have more nutrients before cooking, others like tomatoes and carrots have nutrients and antioxidants that are boosted when cooked. So, bottom line – keep it balanced and have a mix of cooked and raw vegetables to optimise your overall nutrient intake.

PHOTOS: MICHAEL LE GRANGE RECIPES AND STYLING: ANNA CAROLINA ALBERTS

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R E A DY TO R AW

COCONUT AND NECTARINE TARTLETS Breakfast, teatime, snack o’clock, dessert – these little lookers satisfy at any hour.  GLUTEN FREE  NO ADDED SUGAR  VEGETARIAN

2 packets (100g each) pecan nuts, roughly chopped 200g fresh pitted

medjool dates, chopped Generous pinch salt ½ tsp (3ml) vanilla essence 2 cans (400ml each) coconut cream, chilled Grated peel of 1 lime 2 Tbsp (30ml) honey 1-2 nectarines, thinly sliced Mint leaves, for serving MAKES 6

Pulse nuts, dates, salt and vanilla in a food processor until mixture comes together in a thick paste.

Grease 6 small tart tins (6-8cm in diameter) and divide mixture between them, pressing down until tins are neatly and evenly lined.

Chill.

Open cans of coconut cream and scoop off the thick surface layer

– you should have about 2 cups (500ml).

(Freeze leftover milk for your next smoothie or curry.)

Whisk coconut cream to stiff peaks with an electric whisk.

Fold through the lime and honey.

Spoon into chilled tart bases and top with nectarine and mint.

Serve drizzled with honey, if you like.

gluten free

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2019/08/28 15:54

32ss WAYS TO

wellne

You don’t need to be rich in time or money to be healthy – it’s doable and affordable if you know how. In this bumper health feature, food editor Liezl Vermeulen mixes and matches 32 everyday ingredients to make more than 20 pocket-friendly, nutritious meals, proving that healthy eating can be the easy choice PHOTOS: TOBY MURPHY RECIPES AND STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANTS: KRISTEN SCHEEPERS & LIZE BUITENDAG

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GOOD FOR YOU HIGH IN PROTEIN

SWEET POTATO AND RICOTTA ‘MUFFINS’ Somewhere between a frittata and a muffin, this is a perfect breakfast or lunchbox treat.  DIABETES FRIENDLY  HIGH IN PROTEIN

Preheat oven to 180°C. Mash 2 medium (600g) sweet potatoes and mix

CHICKPEAS AND TOMATOES ON TOAST This breakfast marries high-in-fibre rye bread with protein-rich chickpeas – a win-win!  DIABETES FRIENDLY  HIGH IN FIBRE

Heat a pan with 2 tsp (10ml) canola oil. Fry 1 can (400g) drained chickpeas until crispy. Add 2 tsp (10ml) smoked or regular

paprika, fry for a minute and put some chickpeas aside for topping. Add ½ can (200g) chopped tomatoes, ¼ cup (60ml) water, 2 sprigs each rosemary and thyme and seasoning to pan. Simmer for 3 minutes. Spread 2 slices toasted rye bread with ricotta or sprinkle with feta. Top with hot tomato mixture and scatter with crispy chickpeas and fresh basil. SERVES 2

with ¼ cup (60ml) ricotta or crumbled feta, and 6 eggs.

Combine 1 cup (150g) selfraising flour, ½ tsp (3ml) salt and ½ packet (50g) sunflower or pumpkin seeds and fold through wet ingredients.

Spoon into a greased 12-cup muffin pan. Bake for 45-55 minutes or until a skewer inserted comes out clean.

Serve warm or store in an airtight container. MAKES 12

GOOD IDEA Add a fried or poached egg for extra protein, if you like

NO ADDED SUGAR

BANANA AND OAT FLAPJACKS So easy, the kids can make these themselves.  DIABETES FRIENDLY  NO ADDED SUGAR

Mash 4 (about 800g) ripe bananas. Stir in 5 eggs, 1 cup (120g) rolled oats

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and a pinch salt. Set aside for 15 minutes to thicken.

Heat a pan with a little oil. Fry dollops of batter until brown and firm, flip over and fry until cooked through. Serve with fresh fruit or berries, a dollop of plain yoghurt and a drizzle of honey, if you like.

MAKES ABOUT 12

2019/08/29 14:11

I DID IT– " you CAN TOO" With nothing but grit, determination and the need to take back their lives, these three inspiring individuals share their journeys to health and happiness INTERVIEWS: EMILY PETTIT PHOTOS: WALDO SWIEGERS & ADEL FERREIRA

Kgomotso Sekgobela Father, entrepreneur, runner

When he was at the stage that he couldn’t

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bend down and tie his shoelaces without feeling out of breath, 39-year-old Kgomotso Sekgobela knew that he couldn’t carry on the way he was going. At 148kg, he lived on a diet

of junk food, chocolate and alcohol, and did little or no exercise at all.

Despite his lifestyle, he had always held onto the dream that he would run the Comrades Marathon before he

turned 40, and time was running out. After starting out on the training journey alone, he decided to consult the professionals at Nutritional Solutions in Sandton, as he was

determined to succeed.

“I immediately had to change my diet, so I started eating clean foods – carbs that are high in dietary fibre, lean proteins, tons of fruit and vegetables, and 

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SLICE OF LIFE

 Food is the medicine that feeds the body – the better quality food you eat, the better you will perform.

So, eat well and often.  Exercise calms the mind and soul.

Find a sport or activity that you love and do it regularly.

good fats. I also adopted running not just as a hobby but more as a discipline and a way of life.”

One of the biggest challenges Kgomotso faced on his journey to health was sticking to a regular training routine three days a week, as well as learning to eat for nourishment and not just for the sake of eating.

“I also found it hard to face people’s negativity. I’d often hear things like, ‘Oh, you can’t carry on like that,’ or, ‘I’ve tried everything on the market, what's so special about what you are doing?’”

However, despite some people’s lack of belief in his goal, Kgomotso managed to drop 40kg – going from 148kg to 108kg – and is thrilled about being able to share his success story with others.

“My dream of running the Comrades was finally achievable, so I entered the race in June this year.

I completed 77.75km of the race, but it was a very special experience.

I will definitely be trying again next year.”

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Storm Rodger Chef and founder of Conscious Cooking

From birth, Storm Rodger was labelled ‘sickly’. Allergic to countless things, including dairy and soya, she spent her childhood struggling with illness.

Limited understanding of food allergies in the 1980s meant Storm’s health continued to deteriorate into her teens and early 20s. “It was crippling to be so ill so young. By my 20s I was battling with a number of chronic conditions.

“The magic turning point came when I was living with a friend whose mother was a nutritionist. She was the first person to join the dots and help me see the connection between what I was eating and the conditions I struggled with.”

Storm threw herself into learning about food, the body and healing. She was determined to thrive and live a long, healthy life, taking her healing into her own hands.

“I focused a huge amount of time and energy on tracking the

 Remember, ensuring you stay active is a discipline.  Set yourself short-term and moderately achievable goals.  The way you eat and train must become a way of life, not just a short-term fix.

effects of different foods and how they made me feel. I also learnt about herbal supplements that support and strengthen the immune system and heal the gut, as my digestion was a massive part of the problem.”

While living with her weak and sensitive body was once debilitating, Storm now sees it as a gift. “I really had to dig deep and be a lone wolf for a while. My friends were out partying while

I was eating sunflower seeds and carrots. But while everyone thought I was weird, I knew that in time the world would know the benefits of eating this way.”

Storm is now a qualified chef who runs Conscious Cooking, a business that consults for health brands and restaurants and does cooking demonstrations, educating people on how to make conscious food at home.

ILLUSTRATION: SHUTTERSTOCK HEALTH TIPS SHARED HERE ARE NOT INTENDED AS A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE OR TREATMENT. PLEASE CONTACT YOUR HEALTHCARE PROFESSIONAL FOR ADVICE SPECIFIC TO YOUR NEEDS.

KGOMOTSO’S TIPS FOR TURNING YOUR HEALTH AROUND

STORM’S TIPS FOR CONSCIOUS, HEALTHY LIVING:  Radical self-honesty.

Ask yourself: am I happy, do I feel well and healthy, and am I ready to make a change? Once you’ve answered these questions, it’s easier to decide what you want and dedicate yourself to your wellbeing.  Find a nutritionist or naturopath who can pinpoint deeper health issues such as food allergies or intolerances, and suggest necessary lifestyle changes that the body needs in order to flourish.  Start having fun with your food! New recipes and ingredients can empower you and bring a lot of joy. Food is the greatest teacher as it’s our life force and offers us so much.

2019/08/28 16:17

FRESH LIVING KITCHEN

N'ice creams

Oh so

N’ICE CREAMS Don't let your milk allergy keep you from enjoying life's simple pleasures... Try these dreamy desserts. Best of all – they are dairy free!

PHOTOS: DONNA LEWIS RECIPES AND STYLING: CHAD JANUARY STYLIST’S ASSISTANT: KRISTEN SCHEEPERS & LIZÉ BASSON

EASY DOES IT If you’re making more than two batches of n’ice cream, an industrial blender is recommended.

Alternatively, allow your blender to cool down after each batch.

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FRESH LIVING KITCHEN

FRESH LIVING KITCHEN

BLUEBERRY AND COCONUT SWIRL A clear party favourite that'll have guests asking for seconds.  VEGETARIAN  DAIRY-FREE

Top tip

For an ultra-creamy ice cream texture, place ice-cream mixture in the freezer to set.

Whisk every 45 minutes to an hour using an electric whisk.

Return to freezer and repeat process until ice cream has set completely.

Blueberry base: 4 tubs (125g each) fresh blueberries Juice (60ml) of 1 lemon ½ cup (125ml) sugar 1 can (400ml) coconut milk 1 tsp (5ml) vanilla essence Coconut base: 2 bananas, thinly sliced and frozen 1 can (400ml) coconut cream, chilled overnight 1 tsp (5ml) vanilla essence 2 Tbsp (30ml) honey Toasted coconut flakes and fresh blueberries, for serving MAKES ABOUT 1.5L

HUNGRY FOR MORE? Scan this QR code to watch a bonus recipe video.

(Type “QR code” into your Facebook app search bar on your smartphone.)

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Combine blueberries, lemon juice and sugar in a saucepan and heat for 3-5 minutes or until sugar dissolves. Cool.

Blitz cooled blueberries, coconut milk and vanilla together until smooth.

Set aside.

Blitz coconut base ingredients in a food processor until smooth.

Pour into a 21x11cm loaf tin in layers, alternating between two mixtures.

Cover with clingfilm and freeze overnight.

Remove from freezer 30-45 minutes before serving.

Serve topped with coconut flakes and blueberries.

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