Fresh Living September 2018 by Pick n Pay

 Spring gardening  Spring rolls  Spring décor!

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SEPTEMBER 2018 ISSUE 121

freshliving SOUTH AFRICA’S BEST-LOVED FOOD MAG

Good for you! Rainbow eating for health and happiness

Recipes to get your body summer-ready

Issue 121 | September 2018

CHICKEN AND ASPARAGUS SALAD WITH BROWN RICE

SOUTH AFRICA’S BEST-LOVED FOOD MAGAZINE

FABULOUS ‘FAKE-OUT’ AND ‘LITE’ DESSERTS R29.90

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PLUS SHOULD YOU EAT MORE FAT? The truth revealed 7/23/18 11:07 AM

FEEDBACK

SAY IT, WRITE IT, WINNING LETTER

share... EASY ON THE POCKET

Loud and proud My daughter is in matric and has been unsure about what to do after school. Although she loves food she hasn’t always been keen on helping out in the kitchen, until she came across my Fresh Living magazines. She’s so inspired by the magazine that she now wants to study something in the culinary field. Lately, she even takes over from me when I’m cooking and I’m starting to think I might have some competition! Thank you for inspiring her. Keep up the good work. – NOMVUYO NOMANDLA

 @WarrenCManuel @laurenstander just made the most amazing Carrot and Beetroot cake based on the @Fresh_Living @justine_drake latest edition. Love it!



@MrGads2 Goodness there are so many recipes I want to make in this month’s @Fresh_Living and I’m only on page 36! You guys have truly hit it out the park this month! #Yum #Foodie #LoveCooking @justine_drake

YOU’VE TURNED MY WORLD AROUND Before coming across the Fresh Living magazine, my décor and cooking sense was dull and virtually non-existent. Your magazine shook up my humdrum routine and inspired new ideas. I loved the June issue, especially the steak feature with all the delicious sauces. I was only used to having saucy steak at fancy restaurants. I’ve been experimenting with the sauces and they are a big hit with the family. Thank you! – ANGELIQUE KUEN

SHARE WITH US

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

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WE LOVE HEARING FROM YOU ONLINE!

As a university student, I’m so excited to pick up a Fresh Living each month, for two reasons – it’s free to Smart Shoppers and the recipes use affordable ingredients. Both easy on my pocket. Plus, a lot of the recipes are gluten-free or vegetarian but somehow still really delicious! – KIRSTEN WHITLOCK

RISKY BUSINESS Thank you for your lovely magazine that has become a great danger to my boyfriend, I might add. He’s having great difficulty resisting the delicious recipes and his self-control just goes out the window as he flicks through the pages each month. Please stop printing this publication so that we may return to our boring, old eating habits. Love it! – IRENE GIBBON

WE ASKED, THEY SAID . . .

❞

With International Literacy Day coming up on 8 September, we asked Fresh Living staffers to share some of their most-loved reads.

So hard to choose between my favourites, but I’d say Possession by A.S. Byatt. I read it once a year. – Emily Pettit-Coetzee

Alice’s Adventures in Wonderland – I read it seven times as a child (which probably explains a lot about my personality). – Robyn MacLarty Dr Seuss’, Oh the Places You’ll Go! It never gets old – in fact, more truer than true. – Jana van Sittert

The Color Purple by Alice Walker – it’s such a splendid read. – Melissa Ndlovu

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

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TURN TO PAGE…

36 Bring on the sunshine! 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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We’ve made it! Next stop, summer… Well, almost. But it’s time we started planning for all that comes with it – warmer weather, fewer clothes and a need to shed our winter 'padding'. Naturally, the cunning Fresh Living team pre-empted this, and so on page 46 food editor Liezl Vermeulen shows you how to cook low-fat proteins to perfection (leaner meat calls for a more precise cooking process in order to avoid things drying out, so the name of the game is short, sharp and furious). Big on flavour, low on fat – you’ll be bikini-ready in no time. Of course, all this external beauty needs to be reflected internally in the shape of good health, and that too depends largely on what you eat. So, while we all (hopefully) endeavour to eat our five-a-day, did you know that they really should be different colours? Why? Because differently hued foods have different health benefits. Discover the art of rainbow cooking on page 34. There are loads of other deliciously healthy things to make: low-kilojoule desserts (all the taste without the guilt), spring rolls (fried and unfried), asparagus (a stand-up vegetable whichever way you look at it)... the list goes on. So don’t waste a second more – start reading and get cooking!

BOTANICAL INSPIRATION

JUSTINE DRAKE EDITOR, FRESH LIVING

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

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C H R O M AT I C C O O K I N G

RAINBOW FEASTING

Vibrantly hued fruit and veg aren’t just lovely to look at – eating a rainbow of colours is also brilliant for your health. Liezl Vermeulen whips up delicious dishes using the full spectrum RECIPES AND STYLING: LIEZL VERMEULEN PHOTOS: MYBURGH DU PLESSIS

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RED Lycopene, a diseasefighting antioxidant and carotenoid, gives red fruit and veg their vibrant colour. Loading up on red cherries, berries, pomegranates, grapes and watermelon, and veg like red peppers and tomatoes will also give you plenty of vitamin C. This combination of nutrients is linked to heart health, healthy vision and immunity.

CAPRESE ROASTED RED PEPPERS Turn these peppers into a main with a side of couscous, quinoa or salad. 5 red bell or Sweet Palermo peppers, halved and seeded Glug olive oil Salt and milled pepper 2 tubs (100g each) bocconcini balls, drained 1 packet (about 14) red vine tomatoes Â˝ tub (60g) basil pesto Handful fresh basil, for serving

COOKâ&#x20AC;&#x2122;S NOTE Replace bocconcini with regular mozzarella, if you like.

SERVES 4 (AS A STARTER) Preheat oven grill. Toss peppers in oil, season and grill for 10 minutes until softened (take care not to overcook). Fill peppers with bocconcini and tomatoes and grill for 5-8 minutes until cheese melts. Serve hot with dollops of basil pesto and a few basil leaves.

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Green

AMBITION Nothing says spring quite like an eager spear of asparagus. Try Anke Rouxâ&#x20AC;&#x2122;s light, sprightly recipes

PHOTOS: MYBURGH DU PLESSIS RECIPES AND STYLING: ANKE ROUX

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RIPE STUFF

CHICKEN AND ASPARAGUS SALAD WITH BROWN RICE Gloriously green! 4 chicken breast fillets Glug olive oil Salt and milled pepper 4 cups (1L) cooked brown rice 1 bunch (4) spring onions, chopped Handful each fresh basil, mint and coriander, chopped 1 cup (250ml) frozen peas, blanched 2 handfuls English spinach 1 packet (200g) asparagus, blanched and halved Dressing: 1 avocado, peeled and chopped

Small handful each fresh basil, mint and coriander Juice (60ml) of 1 lemon Handful baby spinach 1 green chilli, seeded and diced 1 clove garlic, crushed 2-4 Tbsp (30-60ml) warm water or yoghurt SERVES 4 Drizzle chicken with oil and season well. Fry for 2-3 minutes per side or until cooked through, then set aside. Toss rice, spring onion, herbs, peas, spinach and asparagus together. Blitz dressing ingredients in a food processor until smooth and creamy. Divide salad into bowls, top with chicken and serve dressing on the side.

PERFECTLY FRESH Whatever it takes

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WELL NESS

FAT LOT OF GOOD For many years, dietary fat has received enough bad press for most people to blame it for everything from gaining weight to developing heart disease. But new research is helping to separate fat from fiction. Samantha Page investigates

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H E A LT H Eating is one of the most fundamental tasks we perform every day but, somehow, we aren’t sure what to eat any more. We label food as good or bad. We eat our burgers bunless, send the bread basket back to the kitchen and the mere mention of the word ‘fat’ is as fear-inducing as the heart attack it’s sure to cause, which is why when someone says bacon and butter can be healthy we reach for a celery stick instead. “Nutrition is the only field where people can scientifically prove opposing theories and still be right. No wonder everyone is confused,” says highperformance health coach Devin Burke. Fat, in particular, gets a lot of bad PR. Some say it clogs your arteries and makes you gain weight, while others believe it raises cholesterol and really has no value other than being a robust topic for dinner-table discussion. But is it possible that the anti-fat message has been over-simplified and certain fats are actually good for you? Fresh Living asked Pick n Pay’s dietitian Leanne Kiezer to weigh in.

you Q Do need fat

PHOTOS: GETTY/GALLO IMAGES EDITED BY ROBYN MACLARTY.

in your diet?  Absolutely. “Fat is an essential nutrient to your health and wellbeing. It’s the body’s major form of stored energy, responsible for providing fuel and insulation against extreme temperatures and protecting internal organs,” says Kiezer. ”The fat we consume in food provides the body with essential fatty acids, energy and fat-soluble vitamins A, D, E and K and helps to facilitate the absorption of these key vitamins. There’s the added advantage that fat improves the satiety effect of food, which helps to make you feel fuller for longer, so it’s a very important component of your diet.”

Q What are the

different types of fat?  The three main types of fatty acids are trans fat, which is commercially prepared (think commercially made baked goods,

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fast foods such as fries, pizzas and burgers); saturated fat, which is naturally occurring in meat, dairy and some plants (think red meat, butter and coconut oil), and unsaturated fat – also naturally occurring in some plants. This last type of fat is divided into polyunsaturated (including omega-3 and omega-6 fatty acids) and monounsaturated fat. Balancing your intake of these fats is important for health (more on that below).

Q Does eating fat

make you fat?  It depends – many foods can make you fat if eaten excessively. And eating fat doesn’t automatically mean that your body will store it as fat. “Weight gain is really a question of energy balance. Taking in more energy than you use will cause weight gain. Fat alone will not cause weight gain unless eaten in excess, causing your total energy intake to be more than your requirements.”

Q Does eating fat

result in heart disease?

 It depends on the type of fat. It has been established that eating excess saturated and trans fat can increase your risk. “Measuring the amount of low-density lipoprotein (LDL) and high-density

“Fat is an essential nutrient to your health and wellbeing” lipoprotein (HDL) in your blood provides a good indication of your heartdisease risk. If you’re consuming high levels of saturated fat and trans fat, your cholesterol level and risk of heart disease increase. However, research has shown that replacing saturated fats with polyunsaturated fats in the diet reduces the risk of heart disease.” As a rule, less than 1% of your total daily energy intake should come from trans fats, and less than 10% from saturated fats.

can Q How I get more of the good stuff?

 “There are only two polyunsaturated fatty

acids that your body cannot produce, which means they have to be consumed through diet. These are omega-3 and omega-6 fatty acids. Western diets tend to be high in omega-6 fatty acids, which can increase inflammation in the body and the risk for chronic diseases.” Ideally, you’ll want to eat two to three palmsized servings of fatty fish per week and increase your intake of canola oil, flaxseed oil, ground flaxseed and walnuts to get more omega-3. And then you’ll want to limit your intake of omega-6 to no more than three teaspoons per day (so less sunflower oil and less margarine).

TEST YOUR KNOWLEDGE Think you know your fat facts? Take our test!  Body fat stores energy. True or False  Exercise makes it harder to lose weight because it adds muscle. True or False  It’s unhealthy to have too much fat around your belly. True or False  You can inherit high cholesterol. True or False  Low-fat diets are guaranteed to help you lose weight. True or False Answers:  True – Body fat keeps us warm, stores energy from food so we can use it later, and protects our organs.  False – If you want to lose weight and keep it off, your

best bet is a diet-and-exercise combo. It’s much better than diet alone.  True – People with appleshaped bodies, who carry a lot of weight in their midsection, are at higher risk for type 2 diabetes, heart disease, stroke, dementia and other diseases.  True – High LDL (“bad”) cholesterol can come from your family tree. People with a genetic predisposition to high cholesterol are more likely to have a heart attack at a younger age.  False – The total energy balance of kilojoules in versus kilojoules out is what determines your body weight. Taking in less total energy than you use (whether from protein, carbohydrates or fat) will cause you to lose weight.

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Nâ&#x20AC;&#x2122;ice cream sandwiches. Recipe on page 58

PORTION CONTROL Enjoy sweet treats in moderation to maintain a healthy balance

LIGHTEN UP

Low-kilojoule summer desserts can still be oh-so-satisfying, says Justine Drake. Try these decadent delights

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

GOOD FOR YOU

GLUTEN FREE

GRAPEFRUIT AND LIME UPSIDE-DOWN CAKE Fruit is a healthier way to sweeten desserts. ENERGY

1 050kJ

PROTEIN

FAT

17g

CARB

23g

(Analysis per 130g serving) 2 cups (500ml) gluten free flour mix

½ cup (125ml) desiccated coconut, toasted 2 tsp (10ml) baking powder Pinch salt 1 cup (250ml) almond milk ½ cup (125ml) canola oil 2 eggs 1 tsp (5ml) vanilla essence Grated peel of 1 grapefruit

Grated peel of 2 limes 1 lime, sliced into rings 1 grapefruit, sliced into rings For serving: 1 lime, sliced ¼ cup (60ml) toasted coconut flakes ¼ cup (60ml) whipped cream SERVES 8-10 Preheat oven to 160˚C.

Combine flour, coconut, baking powder and salt in a bowl. Mix together almond milk, oil, eggs and vanilla essence in a separate bowl. Add to flour mixture and mix well. Stir through grated peel of grapefruit and lime. Arrange citrus slices on the base of a wellgreased 20cm cake tin.

Pour batter on top and bake for 40-45 minutes or until a skewer inserted into the centre comes out clean. Cool completely, remove from tin and flip over. Garnish with lime slices, coconut flakes and cream on the side.  Good idea: Drizzle juice of grated grapefruit and limes over hot cake.

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Be inspired by the bright hues and fresh flavours of spring