Essential Flavours - Volume 2 l Issue 4 by Media Xpose

DECEMBER 2023 - FEBRUARY 2024 • R45.90 • Other countries R39.90

Volume 2 . Issue 4

essentialflavours.co.za @essentialflavours

RECYCLING

CHRISTMAS

FOOD WASTE

at home

CHARCUTERIE

BOARD

CHUTNEY ROASTED LAMB RACK WITH BABY ONIONS & POTATOES

FESTIVE APPLE CHERRY & BRANDY GAMMON

Q&A

CHEF TALK: CHEF NICOLENE

ELEVATE YOUR SUMMER SALAD

FROM ORANGERIE 24006

STRAWBERRY TRIFLE

9 772789 937006

CHOCOLATE CARAMEL PANCAKES

GLUTEN-FREE

Chocolate Brownies

Cape Point Vineyards is a unique little farm in Noordhoek where vines are lazily nestled between mountains and ocean. +27 (0)21 789 0900 l info@cape-point.com l www.cpv.co.za Cape Point Vineyards, Silvermine Road, Noordhoek

@essentialflavours

Editor's letter

Embracing festive flavours As we welcome the cheerfulness of the holiday season, it's with great delight that we present this special edition of ESSENTIAL FLAVOURS. This time of year, filled with social gatherings and joyous celebrations, calls for an exploration of flavours that evoke nostalgia, comfort, and sheer culinary delight. The heart of the festive season lies in the joy of shared meals and the clinking of glasses filled with exceptional wines. As we embrace the spirit of togetherness, we also recognise the craftsmanship behind every dish prepared with love and care. From sumptuous roasts to decadent desserts, from the sparkle of celebratory wines to the comfort of seasonal favourites, this edition is a celebration of the culinary traditions that make this time of year so special. May this edition serve as a guide to elevate your festive feasts and bring an extra touch of magic to your tables. As you embark on your culinary journey, we encourage you to savour each moment, creating memories that linger long after the last bite. From all of us at ESSENTIAL FLAVOURS, we wish you a season filled with laughter, love, and, of course, extraordinary food and wine. Cheers to a festive season brimming with delectable flavours and cherished moments shared with those closest to your heart. Happy holidays!

Elroy van Heerden-Mays editor@essentialflavours.co.za

2 | Summer 2023/24 • essentialflavours.co.za

PARIS PARIS PARIS

Contents Summer 2024

Fun Facts

Chef Talk: Chef Nicolene from Orangerie

Mastering festive cooking:

Smothered pork chops

Roast beef, creamy hasselback potatoes & green beans served with red wine gravy

top tips for home cooks

Chutney roasted lamb rack with

Facts - eggplant

baby onions

The history of Chardonnay

& potatoes

from the vine to the world 22

Sustainable eating: nourishing the planet and ourselves

Facts – mint

Recycling food waste at home: a sustainable guide

COVER IMAGE: Orangerie, Le Lude

kitchen: a recipe for safety 101

Facts – watermelon

102 Elevate your ideal summer salad 116

Baking with kids: creating sweet memories this festive season

130 Beat the babelas

ESSENTIAL BREAKFASTS 26

Cocoa sorghum pudding

ESSENTIAL MAINS 38

Buttermilk fried chicken sliders

White fish on colourful zoodles

Butter chicken

Umleqwa (Cornish hen)

Braaied mustard sirloin steak

Sifo’s oxtail stew

Haddock fish burger

The perfect mash

with coconut milk, blueberries & cocoa nibs 27

First aid essentials for the

Big batch sausage & egg

Surf & turf braai

Pap braaitart

Polenta with blue cheese & pan-fried mushrooms

Beef burger with coleslaw

Slow roasted leg of lamb

Lamb chops & crispy gnocchi

Marinated mushroom, boerewors & apricot sticks

Seafood savoury rice

Creamy mushroom stuffed chicken

English muffins

Spicy cauliflower tacos with guacamole, tomato & coriander

Stacked pancakes

Curried potatoes

Baked croissant

Ultimate classic beef burgers

breakfast sandwich

with balsamic caramelised

Lemon yoghurt waffles

onions

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2024

THE OCEAN COOKBOOK

THE WHITE FISH COLLECTION

FEEL GOOD FISH RECIPES

ESSENTIAL APPETIZERS

Contents

ESSENTIAL MAINS 67

Creamy coconut hake with grilled seasonal vegetables

Smashed grilled chicken Steamed hake with vegetables

Peri peri chicken wings

108

Harissa chicken kebabs

109

Baked brie

110

Herbed hake fish balls with dill yoghurt & Wild mushroom arancini topped with truffle aioli & microgreens

caprese 71

107

112

garlic, paprika & lemon Moroccan chicken

Christmas charcuterie board

homemade pickles

Pan-fried prawn linguini with

106

113

Baked feta pastry squares

114

Baby marrow, feta & mint fritters

115

Roasted beetroot & plum with whipped feta & pistachios

Festive apple cherry &

ESSENTIAL DESSERTS, CAKES & TREATS

brandy baked gammon

120

Strawberry trifle

Sticky pork belly rashers

121

Chocolate caramel

Golden roast leg of pork

Mince shakshuka

Asian-style BBQ pork loin ribs

pancakes 122

109

Berry pannacotta Mango pannacotta

ESSENTIAL SALAD & SIDES

123

Biscoff pancake stack

124

Tropical Eton mess

Loaded BLT salad with avo,

125

Peppermint crisp tart

croutons & crispy onions

126

Gingerbread tiramisu cake

Sorghum rainbow salad

127

New York-style baked

Roasted butternut & feta salad

Quinoa apple & butternut salad

Lentil salad with sun-dried tomatoes, feta & herbs

Rice paper spring rolls with turmeric tofu, microgreens & a spicey avo dip

Gammon, sun-dried tomato, feta & cheddar braaibroodjie

Edamame, kiwi & broccoli salad

Basil pesto hasselback potatoes

129

cheesecake 128

Lemon squares Beignets with honey

129

Gooey flourless, gluten-free chocolate brownies

ESSENTIAL DRINKS 132

Sifo’s mojito Orange & elderflower mocktail Berry blast mocktail

Spicy chakalaka

133 Simple lemonade

Warm potato salad

136 Raspberry crush fizz

100

Festive pink salad

137 Cranberry punch

6 | Summer 2023/24 • essentialflavours.co.za

Contributors

Credits @essentialflavours

Abigail Shidute @milkandhoneyna

PUBLISHER/EDITOR: Elroy van Heerden-Mays SUB-EDITOR: Tessa O'Hara CONTENT MANAGER: Wadoeda Adams CONTENT ASSISTANT: Ketsia Makola

Sinoyolo Sifo

@sifo_the_cooking_husband

Ilse van der Merwe @The_FoodFox

CONTRIBUTORS Ashleigh Hackland Gaisang Hanyane Nikita Messina Kholiwe Rafu Kim Bagley Royco Keitumetse Masitenyane Chef Naledi Toona Vicky Dlamini Chef Charo Val Chef Ralf Harms SA Pork Chef Stina Algulin Dine with Didi Itumeleng Mogotsi Ntandose Ndimande In The Kitchen with Nono Mariza Ebersohn Danielle Fredericks Zandeleen Thygesen DESIGN & LAYOUT Shaun van Heerden-Mays Anja Bramley MEDIA PARTNERSHIPS: Maurisha Niewenhuys PROJECT MANAGER: Shireen Constable ADVERTISING SALES: Hester Kleynhans / Rene van Heerden / Jacqui Marsh

Mogau Seshoene @thelazymakoti

DIGITAL AND SOCIAL MEDIA Kyla van Heerden / Tia Arendse SUBSCRIPTIONS: Shihaam Gyer CHIEF FINANCIAL OFFICER: Shaun van Heerden-Mays WEBSITE DESIGNER: Justin McGregor

Nicholas Fraser @nicholasfraser

Nompumelelo Shange

@_theeats

RETAIL DISTRIBUTION: On The Dot AIRPORT DISTRIBUTION: Media Support PICTURE CREDIT: 123rf.com

Van Heerden Mays Publications CC t/a Media Xpose Company Reg No: 2010/128859/23 6 Carlton Crescent, Parklands, 7441 Tel: 021 424 3625 | Fax: 086 270 9693 info@mediaxpose.co.za l www.mediaxpose.co.za

Tamara Reddy

@tasty_on_my_table

Lucy Markewicz

@lucymarkewicz

8 | Summer 2023/24 • essentialflavours.co.za

EDITORIAL ENQUIRIES: editor@essentialflavours.co.za ADVERTISING ENQUIRIES: shireen@mediaxpose.co.za TEL: 021 424 3625 l www.essentialflavours.co.za

Disclaimer: The views expressed in this publication are not necessarily those of the publisher or its agents. While every effort has been made to ensure the accuracy of the information published, the publisher does not accept responsibility for any error or omission contained herein. Consequently, no person connected with the publication of this journal will be liable for any loss or damage sustained by any reader as a result of action following statements or opinions expressed herein. The publisher will give consideration to all material submitted, but does not take responsibility for damage or its safe return.

essentialflavours.co.za • Summer 2023/24 | 9

FUN FACTS

These fun food and drink facts offer a taste of the incredible diversity and history behind the food we consume every day

Honey never spoils Honey’s low moisture content and natural acidity make it resistant to bacteria and spoilage.

2 Popcorn pops because of water 3 THE MOST EXPENSIVE COFFEE COMES FROM CIVET POOP

Popcorn pops when heated because the moisture inside the kernel turns into steam, causing the kernel to explode. The sound you hear is the result of the steam escaping.

Kopi Luwak, the world’s most expensive coffee, is made from coffee beans that have been eaten and then excreted by a civet (a cat-like animal). The beans are cleaned, roasted, and brewed into a unique and highly prized coffee.

The world’s hottest pepper

Blowing in your hot drink is more efficient to cool it down compared to stirring. Why? The Carolina Reaper, recognized by the Guinness World Records as the world’s hottest pepper, has an average heat level of over 1.6 million Scoville Heat Units (SHU). That’s some seriously spicy stuff! Stirring adds kinetic energy to the drink, which increases its temperature.

5 Cucumbers are fruit While commonly considered vegetables, cucumbers are technically fruits. They develop from the flower of the cucumber plant and contain seeds.

6 The world’s most popular vegetable

The potato is the world’s most popular vegetable. It’s cultivated in more countries and on a larger scale than any other vegetable.

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FUN FACTS

The real wasabi is rare Most wasabi served with sushi is actually coloured horseradish. Real wasabi is expensive and rare, as it’s difficult to cultivate and has a short shelf life.

8 THE WORLD’S SPICIEST CURRY

“The Widower,” a curry served in the UK, is so spicy that diners must sign a legal waiver before eating it. It contains the world’s hottest chili, the Carolina Reaper.

9 10 Egg freshness test You can test the freshness of an egg by placing it in a bowl of water. A fresh egg will sink and lie flat on the bottom, while an older egg will stand upright or float.

Carrots The modern orange carrot wasn’t always orange. It was originally purple, and the orange version was developed through selective breeding in the Netherlands in the 17th Century.

11 Quick chilling of wine If you need to chill a bottle of wine quickly, wrap it in a wet paper towel and place it in the freezer for about 15 minutes. The wet towel helps cool the bottle faster.

Non-soggy salad Prevent salad greens from getting soggy by placing a paper towel in the container with the greens. The towel absorbs excess moisture and keeps the greens crisp.

Easy grating cheese Grate cheese more easily by giving it a quick spray of non-stick cooking spray before using your grater. It reduces friction and makes grating smoother.

essentialflavours.co.za • Summer 2023/24 | 11

Q&A - CHEF TALK

Chef Talk with

Chef Nicolene from Orangerie

INTRODUCING CHEF NICOLENE BARROW FROM ORANGERIE AT LE LUDE ESTATE IN FRANSCHHOEK.

an you share your culinary journey and what inspired your focus on French cuisine?

My culinary journey is rooted in my love for food, which blossomed in my grandparents’ kitchen. I initially honed my skills through cookbooks and magazines, which solidified my passion for French cuisine. Over time, I’ve taken my love for food on a remarkable journey alongside my husband, exploring flavours from around the world. While my culinary foundation remains firmly French, our travels to destinations like Istanbul, Hong Kong, and Morocco have enriched my menu creations with diverse cultural influences. This fusion of experiences is at the core of

12 | Summer 2023/24 • essentialflavours.co.za

Q&A - CHEF TALK

my cooking philosophy, where each dish tells a story of cultural blending. In Morocco, we relished the finest street food and immersed ourselves in the vibrant markets of Marrakesh. Italy introduced us to regional specialties like pork fatfried gnocchi fritto, all while hunting for truffles in the picturesque countryside. Our adventures have led to unforgettable culinary encounters, such as savouring coffee and sandwiches at Venice’s iconic Café Florian.

How has your experience at Michelin-starred restaurants like Le Gavroche influenced you?

Working under Chef Michelle emphasized excellence, precision, and using the finest ingredients, principles we embody at Orangerie.

Can you share dishes that represent the fusion of

traditional and modern flavours at Orangerie? My husband and I experiment with Asian ingredients, elevating dishes like Salmon Tartare with homemade ponzu dressing.

“A FUSION OF EXPERIENCES IS AT THE CORE OF MY COOKING PHILOSOPHY, WHERE EACH DISH TELLS A STORY OF CULTURAL BLENDING “ How do local and seasonal ingredients impact your signature dishes?

We use local produce and adapt

dishes based on what’s fresh and in season, ensuring quality and supporting local suppliers.

How do you develop new recipes, and where do you find inspiration? Travel, art, customer feedback, and basic ingredients guide our recipe development process.

How do you plan menus for various occasions and preferences?

We aim for a balance between personal enjoyment and adapting to different preferences while minimizing waste and ensuring sustainability.

What challenges have you faced and how do you overcome them? Challenges are part of the journey, and adaptability, continuous improvement, and a dedicated team help us overcome them.

essentialflavours.co.za • Summer 2023/24 | 13

Q&A - CHEF TALK

How do you ensure both taste and presentation in your dishes? Our focus on plating, ingredients, colours, and textures creates visually stunning, flavourful dishes, offering a complete dining experience.

How does Orangerie address sustainability and responsible sourcing of ingredients?

Minimizing waste, composting, supporting local producers, and ethical ingredient sourcing are core values at Orangerie.

Italy trip 2018 In 2018, during her trip to Italy, Chef Nicolene encountered specialized pork from the Cinta Senese pig breed, a unique and organic delicacy found only in that region. These pigs are known for their diet of acorns and their truffle-hunting adventures, guided by dogs on a private tour. One memorable experience was dining at a table in the renowned Café Florian in Venice, a historic café with roots dating back to the 1700s, housed in a national building. Chef Nicolene says it was an unforgettable moment, even though it was the most expensive coffee and sandwich she had ever had; a culinary memory well worth cherishing.

Street food in Italy

What qualities do you seek in your culinary team to share your vision?

We value team members who share our vision, with experienced core staff who uphold our standards and help new members adapt.

Are there any exciting projects or future plans for Orangerie?

We’re committed to charity events and raising awareness for positive impacts. A charity called Heart Shine Academy Philippi, is a place where children and youth can process trauma through joyful, curated creative arts activities.

Can you share a memorable dining experience or dish?

Umi restaurant and Mott 32 in Hong Kong left a lasting impression, offering an Omakase experience with the freshest fish and unfiltered sake, defining my vision of perfection.

What are staples in your home kitchen? Salted butter, aged balsamic, numerous lemons, white pepper, and laksa cubes.

Morocco 2019 In 2019, Chef Nicolene’s journey in Morocco was all about savouring the finest street food. She discovered Merguez, a spicy Moroccan lamb sausage. Chef Nicolene and her husband explored the bustling markets, including the largest one in the old medina of Marrakesh, where they indulged in tagines and witnessed lamb roasting on a ground spit. One of the most intriguing experiences was sneaking into bakeries where fires were used to heat the hammams. Chef Nicolene says it was fascinating to observe that all of these establishments were interconnected, with a central communal bakery serving houses that lacked kitchens in the old medina.

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Street market in Morocco

Q&A - CHEF TALK

Her travels continued with a bus ride from the airport to Fes, a city renowned for its vibrant markets. Fes, in particular, boasts a dedicated market solely for figs, which added to the rich tapestry of Moroccan culinary delights. Chef Nicolene also discovered Merguez, a flavourful Moroccan lamb sausage with a spicy kick.

Hong Kong 2022 In 2022, Chef Nicolene embarked on a flavour-packed journey through the vibrant food markets of Hong Kong. At Umi restaurant, Chef Nicolene and her husband had the privilege of meeting Chef Yukio Kimijima, a fourthgeneration sushi master, and relished the classic and stunning steamed Japanese abalone with liver sauce, paired with remarkably potent unfiltered sake. Chef Nicolene also explored Mott 32, an elegant establishment renowned for its exquisite Chinese cuisine, and highly recommended Peking duck, prepared with applewood roasting. Chef Nicolene’s butter obsession shines in her irresistible Hong Kong street food favourite – the buttery pineapple bun.

Vibrant food markets of Hong Kong

essentialflavours.co.za • Summer 2023/24 | 15

ESSENTIAL RECIPE - CHEF NICOLENE FROM ORANGERIE RESTAURANT

INSPIRED BY THE ABUNDANT, LUSCIOUS FIGS OF FES IN MOROCCO, CHEF NICOLENE HAS CRAFTED CAPTIVATING FIG-CENTRIC DISHES AT ORANGERIE RESTAURANT.

PAIN PERDU WITH BRULEE FIG, FIG & HONEY ICE CREAM Serves 4 INGREDIENTS For the brioche pain perdu • 3 eggs, lightly beaten • ½ cup milk • ¼ cup cream • 1 teaspoon vanilla extract • 1 tablespoon icing sugar • ½ teaspoon ground cinnamon • 4 2cm x 2cm thick slices of

• •

day-old brioche 2 tablespoons clarified butter ½ cup castor sugar

For the fig and honey ice cream • 1 cup fresh figs, diced • ½ cup honey • 2 cups heavy cream • 1 cup whole milk • ½ cup granulated sugar • 1 teaspoon vanilla extract • pinch of salt METHOD For the Brioche Pain Perdu 1. Combine eggs, milk, cream, vanilla, icing sugar, and

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3. 4.

cinnamon in a large jug. Whisk until well combined. Dip 2 brioche slices in the milk mixture for 30 seconds to 1 minute on each side or until well soaked. Hold over the dish to drain. Heat 1 tablespoon of butter in a large frying pan over medium heat until it’s bubbling. Add the soaked brioche. Cook for 1 to 2 minutes on each side or until golden. Roll in caster sugar while still hot and place back in the frying pan to caramelize. Set aside.

For the fig and honey ice cream 1. In a medium saucepan, combine diced figs and honey. Cook over medium heat, stirring occasionally, until the figs have softened, and the mixture has thickened slightly, about 10 minutes. 2. Remove from heat and let it cool for a few minutes. Then, transfer the mixture to a blender and blend until smooth. 3. In a separate saucepan, heat the heavy cream and whole milk over medium heat. Add granulated sugar and stir until dissolved. 4. Remove from heat and stir in vanilla extract, a pinch of salt, and the fig mixture. 5. Transfer the mixture to a bowl and let it cool to room temperature before covering and chilling in the refrigerator for at least 2 hours or overnight. 6. Once chilled, pour the mixture into an ice cream maker and churn according to the manufacturer’s instructions. 7. Transfer the churned ice cream to a container and freeze for at least 2 hours, or until the ice cream has hardened.

CAP CLASSIQUE

Lambrechts Road · Franschhoek · Cape Winelands Le Lude Cellar 021 876 3099 Orangerie Restaurant 021 876 2961

info@lelude.co.za · www.lelude.co.za

essentialflavours.co.za • Summer 2023/24 | 17

TOP TIPS

Mastering festive cooking: top tips for home cooks The festive season is a time filled with joy, laughter, and, of course, delicious food! For home cooks, this time can be both thrilling and challenging. To ensure your culinary endeavours are a success, here are some invaluable tips to elevate your cooking during the festive season.

1. Plan ahead

Before diving into the kitchen frenzy, plan your menu. Select recipes that are manageable and consider your guests’ dietary preferences or restrictions. Create a shopping list to avoid last-minute rushes to the store.

2. Prep in advance

Save time and stress by prepping ingredients in advance. Chop vegetables, marinate meats, and measure out dry ingredients beforehand. This will streamline the cooking process on the big day.

3. Timing is key

Create a cooking schedule. Determine the cooking times for each dish and work backward from the mealtime to ensure everything is ready simultaneously. Don’t forget to account for resting periods and oven space.

4. Keep it simple

While it’s tempting to try elaborate recipes, simplicity can often steal the show. Focus on a few well-executed dishes rather than overwhelming yourself with numerous complex ones.

5. Stock essential ingredients

Keep your pantry well-stocked with essential ingredients like spices, herbs, sauces, and stocks. These form the backbone of many festive recipes and can save a last-minute dash to the store.

6. Experiment with flavours

Embrace the festive spirit by experimenting with flavours. Infuse traditional recipes with a modern twist

— think spices like cinnamon, nutmeg, or cardamom in savoury dishes or adding exotic fruits to desserts.

7. Presentation matters

Elevate your dishes by paying attention to the presentation. Garnish plates with fresh herbs, colourful sauces, or edible flowers to make your meals visually appealing.

8. Don’t forget the basics

Amidst the holiday frenzy, don’t neglect the basics of cooking. Keep an eye on the temperatures, seasoning, and “doneness” of your dishes.

9. Delegate and collaborate

Hosting a festive gathering doesn’t mean you have to do everything alone. Encourage guests to bring a dish or assign simple tasks to willing helpers. It fosters a communal atmosphere and eases the workload.

10. Enjoy the process

Lastly, amidst all the planning and cooking, remember to enjoy the process. Cooking during the festive season should be a joyous experience. Don’t stress over imperfections; savour the moments spent creating wonderful memories with loved ones. By incorporating these tips into your festive cooking routine, you’ll not only create delectable dishes but also make the cooking experience enjoyable and stress-free. Embrace the spirit of the season, experiment with new recipes, and most importantly, savour the joy of sharing delicious meals with cherished company.

T N A L P G EG Eggplant, aubergine, brinjal, or baigan is a plant species in the nightshade family Solanaceae, which is grown worldwide for its edible fruit. Most commonly purple, the spongy, absorbent fruit is used in several cuisines. Typically used as a vegetable in cooking, it is a berry by botanical definition.

Health benefits Benefit your overall health, including your heart.

Did you know?

Essential nutrients: •

Eggplants were originally termed “mad apples” in Europe.

Eggplants are a nutrient-rich food that contains fibre, vitamins, and minerals.

The best way to cook eggplant: Preheat the oven to 200°◦C. Place eggplants cut-side up in a shallow roasting pan. Drizzle with olive oil, sprinkle with salt and pepper, and roast in a preheated oven for 1 hour, basting with the oil occasionally or until tender when tested with a skewer. Remove from the oven and rest for 5 minutes. essentialflavours.co.za • Summer 2023/24 | 19

WINE HISTORY

The history of

Chardonnay

From the vine to the world

CHARDONNAY IS ONE OF THE WORLD’S MOST POPULAR AND VERSATILE WHITE WINE GRAPE VARIETIES, KNOWN FOR ITS ABILITY TO ADAPT TO VARIOUS WINEMAKING STYLES. ITS HISTORY IS RICH, AND ITS JOURNEY FROM THE VINE TO GLOBAL PROMINENCE IS AN INTRIGUING ONE.

he origins of Chardonnay can be traced back to Eastern France, particularly the Burgundy region. It’s believed to have originated from a cross between the Pinot Noir and Gouais Blanc grape varieties. Its earliest mention dates back to the 16th Century in Macon, Burgundy. Chardonnay can taste different, depending on where it grows and how it’s made. But typically, Chardonnay is a dry, medium to full-bodied wine with moderate acidity and alcohol.

Versatility and styles

Chardonnay is celebrated for its adaptability. Winemakers can craft a wide range of styles, from crisp, unoaked Chardonnays with notes of green apple and citrus to rich, buttery Chardonnays aged in oak barrels with flavors of vanilla and butterscotch.

Food pairing

Pair Chardonnay with meaty fish and shellfish (lobster, shrimp, crab, scallops.) Pair with subtly flavoured, simply seasoned poultry and pork dishes. Also complement oaky Chardonnay with foods that have toasty flavours, from toasted nuts and pastry crust to food that is grilled or smoked.

Chardonnay in pop culture

Chardonnay’s popularity has made it a part of popular culture. It’s mentioned in songs, movies, and television shows, often associated with sophistication and luxury. It has evolved and diversified, offering wine enthusiasts a broad spectrum of flavours and styles to enjoy, making it a beloved choice for wine lovers worldwide. Top Pick Lanzerac - Chardonnay Available online at www.lanzerac.co.za

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ESSENTIAL SUSTAINABILITY

Sustainable eating: nourishing the planet and ourselves

IN AN ERA WHERE THE ENVIRONMENTAL IMPACT OF OUR CHOICES LOOMS LARGE, A GROWING MOVEMENT IS PLACING ECOFRIENDLINESS ON THE MENU.

ustainable eating, or “eco eating,” is about more than just personal health; it’s a conscious choice to reduce the environmental footprint of our diets. Let’s explore what sustainable eating means, the most eco-friendly diet, and some practical tips for adopting eco-conscious food habits.

What is eco eating?

“Eco foods” is a term often used to describe ecologically and environmentally friendly foods. While it lacks a single, rigid definition, it generally refers to a category of foods known for their lower environmental impact. This reduced impact can be attributed to various factors, including the way food is produced, packaged, and transported. In essence, eco eating is about making choices that are kinder to the planet.

The most eco-friendly diet

When it comes to minimizing greenhouse gas emissions, one diet stands out as a green champion: the vegan diet. Numerous studies have found that a vegan diet has the least environmental impact, with the smallest carbon footprint. It is followed by vegetarian, pescatarian, and flexitarian diets in terms of eco-friendliness. These diets, centered around plant-based foods, demonstrate a commitment to sustainability.

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Six tips for sustainable eating 1. Embrace plant power: Put more emphasis on vegetables, beans, and nuts. Plantbased foods are not only healthy but also environmentally friendly. 2. Diversify your plate: Expanding your palate to include a variety of foods can reduce your reliance on resource-intensive ingredients. 3. Cut food waste: Wasting food contributes to environmental problems. Use what you buy, freeze leftovers, and get creative with food scraps. 4. Moderate meat consumption: While it’s not necessary to give up meat entirely, reducing meat intake can significantly reduce your carbon footprint. 5. Look for certifications: When shopping, seek food products that meet credible certified standards for eco-friendliness and sustainability. 6. Limit junk food: Foods high in fat, salt, and sugar are not only unhealthy for you but often come with a high environmental cost. Reducing their consumption is a win-win.

ESSENTIAL SUSTAINABILITY

Five eco-friendly household habits Adopting eco-friendly habits doesn’t stop at the dining table. Here are five family-friendly practices that can make a big difference: 1. 2. 3. 4. 5.

Reduce electricity use: Conserve energy by turning off lights and appliances when not in use. Conserve water: Practice water-saving habits, such as fixing leaks and using water-efficient appliances. Recycle together: Get the whole family involved in recycling efforts and teach the importance of reducing waste. Skip single-use items: Choose reusable products rather than single-use items like plastic bags and bottles. Choose secondhand: Buying used goods not only saves money but also reduces the demand for new resources.

By making these ecoconscious choices in our diets and daily lives, we can help nourish the planet while nurturing our own health and well-being. Sustainable eating is a simple yet powerful way to contribute to a greener, more environmentally friendly future.

The Kintsukuroi Collection by Nicolson Russell is based on the Japanese process of fixing broken pottery with gold lacquer The range is made from fine bone China and finished off with real gold, available in mugs, cups, platters, bowls, plates, and serving boards.

SHOP ONLINE

www.tastefulliving.co.za For enquiries and bulk orders, visit www.nicolsonrussell.com

Join us in our newly renovated venue for fabulous food, wine and views. www.cpv.co.za

Breakfast

ESSENTIAL RECIPES - BREAKFAST

Serves 4

COCOA SORGHUM PUDDING WITH COCONUT MILK, BLUEBERRIES & COCOA NIBS 26 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL RECIPES - BREAKFAST

Nourishment isn’t just about what we feed our bodies, it’s about the moments of sharing that it creates between us, ultimately building connection. Please enjoy some of my favourites. - Ahleigh Hackland

COCOA SORGHUM PUDDING WITH COCONUT MILK, BLUEBERRIES & COCOA NIBS By Ashleigh Hackland INGREDIENTS • • • • • •

100g red sorghum, soaked for 3 hours 30g cocoa powder 200ml macadamia milk 200ml water ½ teaspoon salt 1 split vanilla pod – feel free to substitute with vanilla paste

METHOD 1. 2.

Bring the water and macadamia milk to the boil in a small saucepan with the salt. Add your rinsed sorghum to the pot and allow to boil for about 30 minutes before adding the vanilla pod and cocoa powder, stir periodically and top up with a little liquid if needed for a further 30 minutes. Allow the mixture to cool before adding your favourite probiotic and serving in jars or bowls. Top with coconut milk, blueberries and cocoa nibs.

BIG BATCH SAUSAGE & EGG ENGLISH MUFFINS

Other • 8 English muffins • 8 cheese slices METHOD 1.

By Nikita Messina Need to make Christmas breakfast for a bunch of people? Make these sausage and egg muffins! It’s like McDonalds but healthier and cheaper and it’s incredibly easy to make!

2. 3. 4.

Makes 8 muffins INGREDIENTS For the baked egg layer • 10 eggs • ¼ cup milk • ½ teaspoon salt

For the sausage patties • 500g pork, chicken or beef mince • 1 teaspoon dried thyme • 1 teaspoon dried sage • 1 teaspoon salt • 1 teaspoon dried rosemary

Preheat oven to 180°C or 160°C fan and generously grease a 30cm x 20cm baking tin with butter or cooking spray. Whisk the eggs, milk and salt. Pour this into the baking tin and bake for 25 minutes. Add the mince and seasonings to a bowl and mash together until well combined. Divide into 8 balls then flatten each into a patty shape. Bake for 18-20 minutes, flipping them halfway through. Toast the muffins (you can do this in the oven). Slice the baked egg into 8 squares or use a cookie cutter to cut rounds. Layer each muffin with a slice of cheese, a patty and an egg. Optional: add some onion marmalade or chutney. You can prep these in advance and then reheat in the oven for 5-10 minutes.

essentialflavours.co.za • Summer 2023/24 | 27

ESSENTIAL RECIPES - BREAKFAST

STACKED PANCAKES By Kim Bagley The perfect breakfast or brunch meal. INGREDIENTS • • • • • • •

2 cups (500ml) cake flour (allpurpose) 10ml (2 teaspoons) baking powder 100ml sugar 2 large eggs (separated) 2 tablespoons melted butter 2 cups (500ml) milk 2 teaspoons vanilla essence

For the berry sauce • 125g blueberries • 125g raspberries • 125g strawberries • ¼ cup sugar • juice of half a lemon METHOD 1. 2. 3. 4. 5. 6. 7. 8.

Separate the egg whites and egg yolks into two separate bowls. Beat egg whites to stiff peaks and set aside. Whisk together milk, vanilla essence, melted butter, sugar, and egg yolks. Sift dry ingredients and add sugar. Add to wet ingredients. Whisk until the batter is smooth. Fold in the egg white. Allow to stand for 30 minutes. Fry on a dry non-stick pan on medium heat. Once you see bubbles forming on top, turn and cook the other side until golden.

For the berry sauce 1. Wash the berries and drain well. 2. In a small saucepan, place the berries, sugar, and lemon juice and bring to a boil. 3. Simmer for 5 minutes and remove from heat. 4. Serve the pancakes with fresh berries and whipped cream.

28 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL RECIPES - BREAKFAST

BAKED CROISSANT BREAKFAST SANDWICH By Keitumetse Masitenyane Serves 3 Prep time: 30 minutes INGREDIENTS • • • • • •

canola oil for pan frying salt and pepper for seasoning 3 medium-size eggs 6 streaky bacon rashers 3 heaped tablespoons of grated cheddar cheese 1 teaspoon of dry parsley (optional)

METHOD 1. 2. 3.

5. 6.

7. 8.

In one bowl, add the eggs and milk and follow with a pinch of salt and pepper for seasoning. Whisk everything together until well combined. On medium heat, in a pan add cooking oil enough to cover the bottom of the pan. Let this heat up for a minute and then add the egg mixture and let it cook for 3-4 minutes, using a wooden spoon or spatula to stir the eggs to ensure they are scrambled. Once well cooked, remove from pan. In the same pan, add the bacon rashers and let them cook on high heat for about 6-8 minutes, until crisp. You may use the same pan if it is oven safe for this step, however. if not, you can use an oven tray. Cut the croissants in half and on one half add the eggs in equal portions, followed by 2 bacon rashers on each croissant half and a tablespoon of cheese as well. Close the croissant and transfer to the same pan in which the bacon was cooked, or an oven tray. Bake the croissant sandwich in an oven preheated at 180°C for about 8 minutes, or until the cheese is melted and the croissants are toasted. Sprinkle dry parsley on top for garnish and serve immediately while still warm.

essentialflavours.co.za • Summer 2023/24 | 29

ESSENTIAL RECIPES - BREAKFAST

LEMON YOGHURT WAFFLES By In the Kitchen with Vicky INGREDIENTS • • • • • • • • • • • • •

2 tablespoons lemon juice and zest ¾ cup milk ½ cup double cream plain yoghurt 2 eggs 2 cups flour 2 teaspoons baking powder ½ teaspoon baking soda 2 tablespoons sugar 2 tablespoons melted butter pinch of salt 1 teaspoon vanilla essence cooking spray strawberries and blueberries to garnish

METHOD

: OP TIP

the an use to c u o Y recipe same ncakes. pa make

1. 2.

30 | Summer 2023/24 • essentialflavours.co.za

Mix all the wet ingredients in a bowl, including the lemon zest. Mix the dry ingredients in a separate bowl, add to the wet ingredients, and stir to just combine. Do not over-mix the batter. Spray the waffle maker with cooking spray, add a spoon of batter to the waffle maker, and cook until the waffle is golden and crispy. Serve this delicious breakfast with maple syrup and berries.

MINT Mint is a fragrant and delicious plant that is used in many foods and beverages.

Essential nutrients: While not typically consumed in large quantities, mint does contain a fair amount of nutrients. In fact, just under one-third of a cup contains: Calories: 6 • Fibre: 1 gram • Vitamin A: 12% of the RDI • Iron: 9% of the RDI • Manganese: 8% of the RDI • Folate: 4% of the RDI (RDI – Recommended dietary intake)

MINT SAUCE INGREDIENTS • • • • • •

1 cup fresh mint leaves 1 cup boiling water 2 teaspoons sugar 2 tablespoons vinegar 1 pinch of salt 1 pinch of black pepper

METHOD 1. 2. 3.

Finely chop the mint leaves, add to a bowl and cover with the boiling water. Stir in water, vinegar, sugar, salt, and pepper until sugar is dissolved. Cover and let steep for 20 minutes, then serve immediately with lamb.

Did you know? The early Romans believed eating mint would increase intelligence.

essentialflavours.co.za • Summer 2023/24 | 31

ESSENTIAL SUSTAINABILITY

Recycling food waste at home:

a sustainable guide

FOOD WASTE IS A PREVALENT ISSUE IN HOUSEHOLDS WORLDWIDE. EACH YEAR, A SIGNIFICANT AMOUNT OF FOOD ENDS UP IN THE TRASH, CONTRIBUTING TO BOTH ENVIRONMENTAL PROBLEMS AND WASTED RESOURCES. FORTUNATELY, THERE’S A SIMPLE AND SUSTAINABLE SOLUTION RIGHT IN YOUR OWN KITCHEN – RECYCLING FOOD WASTE.

y adopting ecofriendly practices, you can significantly reduce the amount of food waste generated and even turn scraps into valuable resources. Let’s explore the essential steps for recycling food waste at home.

with smart 1 Start shopping Recycling food waste begins with mindful grocery shopping. Plan your meals, create shopping lists, and stick to them. Avoid buying in bulk if you won’t use it all before it spoils. Choose products with longer shelf lives and consider purchasing more frozen or canned items to reduce fresh produce waste.

32 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL SUSTAINABILITY

2 Store food properly

Proper storage is vital in preventing food waste. Keep fruits and vegetables in the refrigerator to prolong their freshness. Use airtight containers to store leftovers and avoid using plastic bags, which contribute to plastic waste. Check the expiration dates on items in your pantry and use the “first in, first out” rule to ensure older items are consumed before newer ones.

3 Embrace creative cooking

When it comes to recycling food waste, a little creativity goes a long way. Think about how you can repurpose leftovers and scraps. Overripe fruits can be blended into smoothies, and stale bread can be turned into breadcrumbs or croutons. Vegetable peels and ends can be used for making homemade broth. The possibilities are endless.

4 Composting: the eco-friendly option

Composting is the gold standard of food waste recycling. It’s a simple process that transforms kitchen scraps into nutrient-rich compost that can be used to enrich your garden soil. To start composting, you’ll need a compost bin or pile. Here’s what you can compost: • Fruit and vegetable scraps • Coffee grounds and filters • Tea bags • Eggshells • Nutshells • Yard waste (leaves, grass clippings) Avoid composting dairy products, meat, and oily foods, as they can attract pests and slow down the decomposition process. Regularly turn the compost pile to aerate it and speed up decomposition. Over time, you’ll create valuable compost that can be used to boost your garden’s vitality.

cooking oil and fat for 5 Collect recycling Used cooking oil and fat should never be poured down the drain, as they can cause plumbing issues and environmental problems. Instead, collect them in a container and take them to a local recycling center or a designated drop-off location. Many recycling facilities can process used cooking oil into biofuel.

portion sizes and 6 Reduce practice portion control Another effective way to cut down on food waste is to serve appropriate portion sizes. Start with smaller portions and allow seconds if needed. This not only reduces waste but also encourages healthier eating habits.

7 Get creative with leftovers

Transforming leftovers into new dishes is both fun and eco-friendly. Get creative in the kitchen by incorporating yesterday’s meal into today’s creation. For instance, use last night’s roasted vegetables as a topping for a homemade pizza or incorporate leftover chicken into a hearty soup.

8 Stay informed

Stay informed about the recycling programs in your area. Many cities and regions offer curbside pickup for food waste or have drop-off locations for composting materials. Familiarize yourself with local guidelines and participate in these programs if available.

9 Educate the whole family

Recycling food waste is a team effort. Involve your family in the process and educate them on the importance of reducing food waste and recycling. Encourage everyone to be mindful of portion sizes, food storage, and repurposing leftovers.

A greener kitchen Recycling food waste at home not only reduces the environmental impact of discarded food but also conserves resources and saves money. By adopting these sustainable practices, you can turn your kitchen into an eco-friendly haven, where waste is minimized, and food scraps are transformed into valuable resources. Embrace the recycling of food waste lifestyle, and you’ll contribute to a healthier planet and a more sustainable future.

essentialflavours.co.za • Summer 2023/24 | 33

Mains

essentialflavours.co.za • Summer 2023/24 | 37

ESSENTIAL RECIPES - MAINS

Makes 8 sliders

to looking e ’r ome u o If y s with s tasty t s e u g s your ving a impres es or just cra try these ot to us bit delicio tion, you’ve g en sliders. p k lunch o ilk fried chic make, and m butter super easy to s is out of re vour ths They a n of fla o i t a oolwor n i W b o m t o t c the e the out ou hich ar rld. Sh this wo slider buns, w ttle guys. li ir for the size for these onnaise, t y c a e f m y per nd th spic i w rkins a d e e h r g , Pai w a l l s, you’l w coles rainbo r cheese slice . n chedda slider heave be in

38 | Summer 2023/24 • essentialflavours.co.za

BUTTERMILK FRIED CHICKEN SLIDERS

ESSENTIAL RECIPES - MAINS

BUTTERMILK FRIED CHICKEN SLIDERS

By Tamara Reddy – Tasty on my Table

and then secure it all with a skewer. Top with the battered onion rings and you’ve got a delicious masterpiece that will have your taste buds dancing with delight.

METHOD 1. 2.

INGREDIENTS • • • • • • • • • • • •

2 large chicken breasts 100ml buttermilk ½ teaspoon salt ½ teaspoon pepper 1 teaspoon paprika ½ cup flour ¼ cup Maizena/corn flour ½ teaspoon baking powder 1 tablespoon Cajun seasoning ½ teaspoon oregano ½ tablespoon garlic pepper seasoning ½ tablespoon brown sugar

For the sliders • spicy mayonnaise • rainbow coleslaw • gherkins • cheddar cheese slices • micro herbs • battered onion rings METHOD 1. 2.

3. 4.

In a bowl, mix your buttermilk, salt, pepper and paprika. Slice your chicken breasts horizontally and then vertically to make 4 pieces from 1 chicken breast. Add your chicken pieces to the buttermilk mixture, cover and refrigerate for 1 hour. In another bowl, add your flour, Maizena/corn flour, baking powder, Cajun seasoning, oregano, garlic pepper seasoning, and brown sugar. Mix until well combined. After marinating for an hour, coat the chicken pieces in the flavourful flour mixture and fry until golden brown and crispy. Once you have fried your chicken to golden perfection, the assembly begins! Add your spicy mayonnaise, followed by your rainbow slaw, gherkins, buttermilk fried chicken, cheddar cheese, micro herbs

WHITE FISH ON COLOURFUL ZOODLES

A medallion of sustainable white fish on colourful vegetable spaghetti with light coconut curry sauce.

By Chef Ralf Harms INGREDIENTS • • • • • • • • •

2 fillets of any MSC certified white fish e.g., hake, cape whiting, haddock 100g plain flour 1 green zucchini 1 yellow zucchini 3 large carrots, coloured mango chutney, to taste 400ml coconut milk 1 tablespoon curry powder, to taste olive oil, sugar, salt and lemon pepper

Wash the zucchini and carrots and cut with a spiral slicer. For the sauce, put some olive oil in a pan. Add curry powder and a little flour and sauté lightly. Then deglaze with coconut milk and season with mango chutney, sugar, salt and lemon pepper. Dab the fish fillets with kitchen paper and portion them. Season with salt and lemon pepper. Heat some olive oil in a frying pan over medium heat. Lightly coat the seasoned fish fillets in flour. Add them to the pan and fry for about 3 minutes on both sides until translucent. For the vegetable spaghetti, heat some olive oil in another pan. Put the carrot spaghetti in first and cook briefly. Add the zucchini spaghetti and cook everything together until done to your taste. Alternatively cook the carrots and zucchini separately and arrange them next to each other on the plate. Drain the fried fish on a paper towel and place on the plate with the vegetable spaghetti and curry sauce.

TOP TIP:

Be carefu l not to ov ercook the zucch ini as it ca n turn wate ry and mu shy if cooked for too lon g. It should be through, b warmed ut still hav e some “bite ” – just lik e normal sp aghetti sh ould be ‘al den te’!

Serves 2

essentialflavours.co.za • Summer 2023/24 | 39

ESSENTIAL RECIPES - MAINS

GARLIC NAAN

lar a popu s i n e k chic ade Butter ndian dish m in I ken North ng chic nd i t a n i r ices a by ma re of sp cooked u t x i m a hen es, t, and t yoghur y with tomato s. v ce a in a gr d various spi n a ce or butter, th basmati ri will wi aan, it Served n c i l r ga ests. buttery wow your gu ly certain

BUTTER CHICKEN 40 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL RECIPES - MAINS

BUTTER CHICKEN

remaining butter with the onion. Sauté the onions before adding in the ginger and garlic paste and the rest of the spices (masala, paprika, garam masala, dhania/coriander powder, and jeera/cumin powder). Temper the spices and then add in the grated tomatoes and mix. Add the cooked chicken back to the pot and mix until well combined. Add the cream and allow it to simmer until the sauce thickens. Garnish with dhania/coriander and serve with basmati rice or garlic naan.

By Tamara Reddy – Tasty on my Table INGREDIENTS To marinate the chicken • 1kg chicken breasts, cubed • 1 cup double cream plain yoghurt • 2 teaspoons salt • 1 tablespoon Bombay masala • 2 teaspoons crushed chillies/ crushed red chilli flakes • 1 teaspoon jeera/cumin powder • ½ teaspoon turmeric • 1 tablespoon ginger and garlic paste • 50g tomato paste • ¼ cup crispy fried onions For the sauce • 4 tablespoons butter • ½ onion, finely sliced • 1 bay leaf • 1 cinnamon stick • 1 teaspoon ginger and garlic paste • 2 teaspoons Bombay masala • 1 teaspoon paprika • 1 teaspoon garam masala • 1 teaspoon dhania/coriander powder • 1 teaspoon jeera/cumin powder • 2 tomatoes, grated • 1 cup cream • dhania/coriander to garnish

4. 5. 6. 7.

By Sifo The Cooking Husband

•

1 whole Cornish hen,

• • •

cut into individual pieces 2 cups (500ml) water 1 medium brown onion, diced 1 chicken stock cube, dissolved in 2 cups (500ml) hot water 2 tablespoon (30ml) medium curry powder salt, to taste

METHOD 1.

UMLEQWA (CORNISH HEN) INGREDIENTS

• •

To a large pot, add the whole chicken and the water. Simmer over medium heat for 1 hour, stirring occasionally. After an hour, add the onion, liquid chicken stock, curry powder and salt. Add more water if needed, but not too much Lower the heat and cook for another hour, or until the chicken is tender and falls off the bone. Serve with creamy samp or creamy polenta

Serves 6-8

METHOD 1.

In a bowl, add the cubed chicken along with the yoghurt, salt, masala, crushed chillies, jeera/cumin powder, turmeric, ginger and garlic paste, tomato paste and crispy fried onions. Mix until well combined. Cover the marinated chicken with cling wrap and refrigerate overnight. On medium heat, add 1 tablespoon of butter and fry the marinated chicken until cooked. Remove and set aside. In the same pot, add the essentialflavours.co.za • Summer 2023/24 | 41

ESSENTIAL RECIPES - MAINS

BRAAIED MUSTARD SIRLOIN STEAK By Sifo The Cooking Husband INGREDIENTS • • • •

500g bone-in sirloin steak 2 tablespoons (30ml) olive oil 2 teaspoons (10ml) wholegrain mustard salt and pepper, to taste

METHOD 1.

TOP TIP

ned the seaso te a r e ig ra Refr rnight fo ut steak ove r u ,b nse flavo more inte to bring it to re make su before perature m te m o also ro You can . g in k o o c in. eless sirlo n o b a e s u

42 | Summer 2023/24 • essentialflavours.co.za

Pat the steak dry with a paper towel. Drizzle with olive oil and rub with wholegrain mustard on both sides. Season with salt and pepper. Place the steak on a hot, preprepared braai. Braai the steak for 4-5 minutes on each side for a medium-well-done steak, or to your liking (see notes and tips). Once cooked, rest the steak on a serving board for 5-10 minutes before serving, to allow the juices to redistribute evenly throughout the steak. Serve with pap and chakalaka.

ESSENTIAL RECIPES - MAINS

Use to this temperature guide to cook the steak to your liking:

Well-done: 6-7 minutes each side

Medium-well-done: 4-5 minutes each side

Medium-rare: 2-3 minutes each side

PAIR WITH

Rare: 2 minutes each side

Swartland Winery Limited Release Cabernet Sauvignon Merlot essentialflavours.co.za • Summer 2023/24 | 43

ESSENTIAL RECIPES - MAINS

“FOR A RECIPE ON THE PERFECT MASH SEE PAGE 46”

Serves 4-6

THE PERFECT MASH

SIFO’S OXTAIL STEW By Sifo The Cooking Husband INGREDIENTS • • • • • • • • • •

44 | Summer 2023/24 • essentialflavours.co.za

3 tablespoons (45ml) canola oil 1.5kg oxtail pieces 1 large brown onion, diced 3 garlic cloves, finely chopped 2 tablespoons (30ml) Cajun spice 1 teaspoon (5ml) cayenne pepper 1 tablespoon (15ml) paprika 1 teaspoon (5ml) dried oregano 1 tablespoon (15ml) chilli flakes (or 7.5ml chopped fresh chillies) 3 sprigs each fresh thyme and rosemary

ESSENTIAL RECIPES - MAINS

salt and pepper, to taste ½ beef stock cube, dissolved in 2 cups (500ml) hot water 1 cup (250ml) red wine (optional) 1 tablespoon (15ml) tomato paste 1 teaspoon (5ml) Worcestershire sauce 3 large carrots, chopped 15g spring onion, chopped 250g portobello mushrooms, sliced

• • • • • • • •

4. 5.

METHOD 1.

In a large pot, heat the oil over medium heat. Add the oxtail and fry for 3-5 minutes on each side, or until lightly browned. Transfer to a dish and set aside. In the same pot, add the onion and garlic. Sauté for 4-5 minutes, or until the onion is translucent. (Add more oil if needed.)

Stir in the Cajun spice, cayenne pepper, paprika, oregano, chilli flakes, thyme, rosemary, and salt and pepper. Return the oxtail to the pot and stir. Add the liquid beef stock, red wine (if using), tomato paste and Worcestershire sauce, and mix well. Cover the pot with a lid and cook over medium heat for about 2 hours, until the meat is tender, stirring every 25-30 minutes. Add more water as needed if the liquid in the pot cooks away. After 2 hours, stir in the carrots, spring onion and mushrooms. Simmer over low-medium heat for a further 45-50 minutes, until the meat is “fall-off-the-bone” tender. Serve with mash or creamy samp.

For the pickled fennel • 1 piece fennel • 100ml vinegar • 200ml powdered (caster) sugar • 300ml water METHOD 1.

HADDOCK FISH BURGER This delicious haddock burger is packed with flavour and makes a great, light alternative to the traditional burger that the whole family can enjoy. By Chef Stina Algulin

•

600g potatoes to bake in the oven (optional)

For the roe sauce • 200ml crème fraiche • 2 tablespoons mayonnaise • 3 tablespoons MSC certified red lumpfish roe • 1 red onion • 2-3 tablespoons chopped dill • 1 tablespoon lemon juice • 1 pinch salt

To make the pickled fennel: First mix together the vinegar, sugar and water to make a syrup; heat and let it boil. Stir and let it cool. Cut the fennel thinly, using either a knife or mandolin. Place fennel in the syrup to pickle for at least 30 minutes before serving. Roughly dice the haddock fillets, and then in a blender, mix them to a batter with eggs and spices. Shape into 4 patties. Roe sauce: Mince or finely dice the red onion and dill. Mix all ingredients in a small bowl and add salt and pepper to taste. Cut potatoes in half. Top with rapeseed oil and salt. Cook in oven at 200‫﮿‬C until they are golden brown. Pan fry the haddock patties in butter for 2-3 minutes on each side. Start to build your burger, first with a generous layer of roe sauce on one half of the bun. Add the lettuce, tomato, haddock patty and fennel. Serve with potatoes and enjoy!

INGREDIENTS • • • • • • • • •

450g MSC certified haddock (or any other MSC certified white fish) 1 egg 2 tablespoons fish/seafood stock 3 tablespoons chopped herb dill e the 1 tablespoon salt You can mak , nel 1-2 pinches of black pickled fen d the pepper roe sauce an es in ti at 4 hamburger buns haddock p ore st d an 8 lettuce leaves advance ge. id fr e th 1 big tomato them in

TOP TIP:

Serves 4

ESSENTIAL RECIPES - MAINS

THE PERFECT MASH By Lazy Makoti Prep time: 10 minutes Cooking time: 30 minutes Serves: 4-6 INGREDIENTS • • • • •

THE PERFECT MASH

6 large potatoes, peeled and cubed 4 tablespoons (60ml) butter ⅓ cup (80ml) cream salt and pepper to taste a pinch of nutmeg (optional)

METHOD 1.

W? O N K U DID YO a rich

are chops lenium, e Pork e of s ed sourc ral involv d e a min mmune an ith i e , h s t m w in syste y and e n i r r endoc flammato rties. n e i p i o t r n a tp n a d i x antio

46 | Summer 2023/24 • essentialflavours.co.za

SMOTHERED PORK CHOPS

Put the potatoes in a large pot and cover with water. Bring to a boil and cook until potatoes are soft and ready to mash, about 20 minutes. Drain water and allow potatoes to cool slightly. Heat the butter and cream together on the stove top. Add to the potatoes. Mash until smooth and creamy. Season with salt, pepper and nutmeg (if using).

ESSENTIAL RECIPES - MAINS

SMOTHERED PORK CHOPS By Lazy Makoti Prep time: 10 minutes Cooking time: 25 minutes Serves 4 INGREDIENTS • • • • • • • • • •

4 pork chops 2 tablespoons (30ml) olive oil salt and pepper to taste 1 tablespoon (15ml) butter 1 onion, chopped 1 teaspoon (5ml) minced garlic 1 cup (250ml) sliced mushrooms a few sprigs fresh thyme ½ cup (125ml) chicken stock ½ cup (125ml) fresh cream

METHOD 1.

2. 3. 4. 5. 6. 7.

Heat the oil in a large pan over medium heat. Season the pork chops generously with salt and pepper. Fry for 3-5 minutes on each side. Remove from the pan and set aside. Melt the butter in the same pan. Add the onion and garlic and fry till soft, 2-3 minutes. Add the mushrooms and thyme and fry to soften, about 5 minutes. Add the chicken stock and simmer for 2-3 minutes. Reduce the heat and add the cream. Put the pork chops back into the pan and cook until heated through, about 5 minutes. Serve with the perfect mash.

The inventor of mash potatoes as we know and love them today was Hannah Glasse, the Julia Child of her time and was very popular in Britain and its colonies.

ESSENTIAL RECIPES - MAINS

GRAVY GREEN BEANS POTATOES

BEEF ROAST

DID YOU KNO

e luable sourc Beef is a va nutrients, of essential protein, and high-quality itamins and important v ch as iron, minerals su amin B12. zinc, and vit

48 | Summer 2023/24 • essentialflavours.co.za

ROAST BEEF, CREAMY HASSLEBACK POTATOES & GREEN BEANS SERVED WITH RED WINE GRAVY By Nicolas Fraser INGREDIENTS For the roast • 1kg beef roast • 2 tablespoons salt • 2 tablespoons black pepper corns, grinded

ESSENTIAL RECIPES - MAINS

• • • • • • •

4 fresh thyme sticks 1 stick of fresh rosemary 1 large onion cut into 4 2 large carrots cut into chunks 3 large celery sticks chopped into chunks 5 gloves of garlic 2 tablespoons olive oil

For the gravy • 500ml beef stock • 200ml red wine • 1 heaped tablespoon flour • salt and pepper to taste For the hassleback potatoes • 700g baby potatoes • 250ml fresh cream • ¼ cup of sour cream • 2 tablespoons fresh chopped parsley • 2 tablespoons fresh chopped thyme • 2 tablespoons freshly chopped garlic • 2 tablespoons olive oil • 1 tablespoon salt • 1 tablespoon black pepper corns, grinded • ¼ cup grated Parmesan cheese For the green beans • 500g green beans • 1 tablespoon olive oil • 1 tablespoon salt • 1 tablespoon black pepper corns, grinded • 30ml fresh lemon juice METHOD For the beef roast 1. Coat your beef roast in 2 tablespoons of salt and pepper. 2. To a heated pan, add 2 tablespoons of olive oil. 3. Sear your beef roast on all sides. 4. Add the garlic, rosemary and thyme and coat your beef roast in the flavours. Continue to sear for a further 5 minutes. 5. Remove the beef roast from the pan and set aside. 6. In the same pan, add the

onions, celery, and carrots. Sear the veggies for around 5 minutes. 8. To a baking dish, add the veggies from the pan along with garlic, thyme, and rosemary sticks. 9. Place your beef roast on top of your veggies. 10. Bake in a preheated oven at 190°‫﮿‬C. 7.

Beef roast timing 1. To cook rare: allow 30 minutes per kilogram at 190‫﮿‬°C. 2. To cook medium rare: allow 40 minutes per kilogram at 190 degrees. 3. To cook medium: allow 50 minutes per kilogram at 190 degrees. 4. To cook well done: allow 1 hour per kilogram at 190 degrees. 5. Remove the roast from the oven and allow 20 minutes resting time before carving. For the gravy 1. Add all your veggies from the beef roast oven tray to a saucepan. 2. Put this onto the stove and add in 1 tablespoon of flour and mix well. 3. Add 200ml red wine and cook for 2 minutes. 4. Then add 500ml of beef stock and cook for 10 minutes until the sauce thickens up. 5. Using a strainer, strain the gravy to remove the veggies. 6. Add the gravy back into a saucepan and cook on low for a further 10 minutes. For the creamy hassle back potatoes 1. Cut the potatoes to create hassle backs. You can put the potato between two wooden spoon handles and cut through to the spoon. A sharp knife will help to make slices a few millimetres apart. 2. Place your potatoes into a baking dish, cut side up. 3. In a separate bowl, add 250ml

5. 6.

fresh cream with 150ml sour cream, chopped parsley and thyme. Add salt, pepper, chopped garlic, olive oil and parmesan cheese. Mix all the ingredients together until well combined. Add the cream mixture to the potatoes and coat the potatoes in the flavours. The potatoes should still be cut side up in the baking dish. Cover the baking dish with foil and place into a preheated oven at 180‫﮿‬°C for 60 minutes. After baking for 60 minutes, or until the potatoes have softened, remove the foil from the tray and place into the oven on grill. Leave the potatoes in the oven without the foil for a further 10 to 15 minutes, or until the potatoes are golden brown. Remove from the oven and top with fresh parsley.

TIP: You can bake your potatoes at the same time as you roast the beef. For the green beans 1. Cut the ends off the green beans. 2. In a heated pan, add your olive oil along with the green beans. 3. Allow the green beans to sear for 2 minutes a side. 4. Add salt, pepper and lemon juice and sear for a further 1 minute per side. 5. Remove from the pan; the green beans should still be crunchy.

Serve the roast beef together with the potatoes and green beans. Top with the red wine gravy and enjoy!

essentialflavours.co.za • Summer 2023/24 | 49

ESSENTIAL RECIPES - MAINS

CHUTNEY ROASTED LAMB RACK WITH BABY ONIONS & POTATOES By Itumeleng Mogotsi Prep 5 minutes Cooking time: 40 minutes INGREDIENTS • • • • • • • • •

rack of lamb black pepper Dijon mustard salt rosemary chutney olive oil baby potatoes baby onions

METHOD 1. 2. 3. 4.

50 | Summer 2023/24 • essentialflavours.co.za

Preheat oven to 190°‫﮿‬C. Slice the potatoes about halfway through into thin, fan-like slices. Peel the baby onions. Heat a lug of oil in a large frying pan over high heat. Add the lamb rack and sear until golden, then remove on to a plate. Start marinating the lamb rack with Dijon mustard, rosemary, black pepper, and salt. Add the baby potatoes and onions to an oven pan and place the lamb on top of them. Let the lamb cook for 20 to 30 minutes, brushing the lamb rack and baby onions with chutney. When the lamb is cooked to your liking slice it into chops.

The Pink Experience

Indulge in ‘The Pink Experience’ at Pink Valley’s restaurant, offering a unique, contemporary, and relaxed atmosphere where patrons can share and savour modern tapas, relish specialty Pink Valley Rosé, and create enduring memories. With a glass of Rosé in hand, set against the picturesque backdrop of Helderberg and surrounded by beautiful vineyards, one can simply pause and embrace the moment. Our summer menu is a sensory delight, complemented by an enticing wine selection that caters to the palate. Your presence completes this exquisite story. Join us for lunch from 11:00 to 16:00, Tuesday through Thursday, and on Fridays and Saturdays, extend the experience into the evening for a delightful dinner until 22:00. On Sundays, we welcome guests from 11:00 to 16:00. Please note that we are closed on Mondays. To ensure your reservation, especially over the weekends, contact us at email info@pinkvalleywines.com or call 021 855 3744.

Discover the culinary masterpiece, Harvest Table Cookbook authored by Pink Valley’s executive chef, Monche Muller, and the dedicated team. This Gourmand Awardwinning cookbook is a culinary treasure trove, offering a taste journey through the distinctive flavours of the wine regions of France, Italy, Spain, and South Africa, all within the comfort of your own kitchen. With over 60 globally inspired dishes accompanied by stunning visuals, this exquisite hardcover publication invites readers on a sensational gastronomic expedition.

ESSENTIAL RECIPES - MAINS

W? DID YOU KNO es a

rf involv Surf and Tu both n meal with combinatio he red meat. T seafood and e th to refers “surf” part art p ” d the “turf seafood, an on d e imals that fe t refers to an a e . The red m grass (cows) th e e grilled whil is typically ied, be grilled, fr seafood can iled. baked or bo

52 | Summer 2023/24 • essentialflavours.co.za

SURF & TURF BRAAI

ESSENTIAL RECIPES - MAINS

SURF & TURF BRAAI

By Abigail Shidute INGREDIENTS • • • • • • • • • • • • •

1 whole red onion, with layers peeled apart and cut in half 90ml olive oil Steak and chop seasoning 2 lemons, 1 juiced, 1 cut in half 120ml garlic butter 2 tablespoons dried parsley 4 lamb chops 2 large pork chops 200g boerewors 100g prawn meat 6-8 skewer sticks 2 crayfish tails, cut through the middle 180g crab claws

Grill surf items for 2-3 minutes on each side, basting the surf items in the remaining garlic butter while grilling. Remove from the grill once cooked and place surf and turf items on one platter to serve. TIP: Add a tartare sauce and a sweet chilli sauce to your platter to enjoy with your surf and turf!

For the seafood 1. Soak the skewer sticks in cold water for 10-15 minutes to avoid burning them on the braai fire. 2. Add the garlic butter, parsley and juice of 1 lemon to a small bowl and melt over low heat or in the microwave for 1 minute. 3. Marinade the prawn meat, crab claws and crayfish with the melted butter mix, leave some for basting. 4. Skewer the prawns and red onion, by alternating between one onion and one prawn until the skewer is full.

• • • • •

•

500ml maize meal 1 tin corn kernels 1 tablespoon butter 400g mushrooms, cut into thin layers and cooked 150g grated mozzarella or

cheddar cheese 250g streaky bacon, chopped into bite-size pieces and fried until crispy handful of chopped fresh parsley salt & pepper

METHOD 1. 2. 3.

By Abigail Shidute INGREDIENTS

•

PAP BRAAITART

METHOD

•

Heat the oven to 180°C. Line a 5cm deep baking sheet tin with baking paper. Prepare the porridge according to the packet instructions, add butter and corn kernels. Combine the sweet corn into the pap. Press pap into the bottom of the prepared baking sheet. Scatter the bacon and mushroom pieces on top of the pap, season with salt and pepper. Scatter the cheese over the pap and bake for 5-10 minutes, or until the cheese has melted. Sprinkle fresh parsley over the cheese.

For the meat 1. Marinate the lamb chops and pork chops in the steak and chop seasoning. Method 1. Grill the lamb chops, pork chops and boerewors for 3 to 5 minutes on each side until cooked to your liking. 2. Remove turf items from the grill, clean the grill with half a lemon and place the prawn skewers, crab claws and crayfish (open end down) on the grill.

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ESSENTIAL RECIPES - MAINS

POLENTA WITH BLUE CHEESE & PAN-FRIED MUSHROOMS By Ilse van der Merwe Serves 4 INGREDIENTS • • • • • • • • •

60ml (¼ cup) butter 400g mixed mushrooms, roughly chopped a handful fresh thyme, woody stalks discarded salt and pepper, to taste 500ml (2 cups) milk 500ml (2 cups) chicken stock (1 stock cube dissolved in 500 ml boiling water) 250ml (1 cup) fine polenta 125ml (½ cup) grated parmesan 100g blue cheese, crumbled

METHOD 1.

e Italian Polenta is th technically ieliepap’, so ‘m f o n si a u o c e polenta as you can serv ’, pap and t for ‘mielie n e m e c la p re w colour ve the yello lo I . a rs e v nta vice xture of pole te th o o sm d with an n it’s topped e h w d n a , h thoug heesy it uttery and c something b dreams. I e stuff of my becomes th for dinner, ave this dish h ly si a e n a c e bowls, dividual wid in in d e rv se ish to a nning side d u st a ’s it t u b ury and deeply savo saucy stew. 54 | Summer 2023/24 • essentialflavours.co.za

3. 4.

Melt the butter in a pan over medium-high heat and fry the mushrooms until lightly browned and soft (use a spatula), adding the thyme halfway through. Season generously with salt and pepper, then set aside while you make the polenta. Pour the milk and stock into a pot and bring to a simmer. Add the polenta in a steady stream, stirring continuously to prevent lumps, then cook over medium-low heat until the polenta thickens (3-5 minutes), stirring very often to prevent the bottom from burning. When it is cooked, remove from the heat, season generously with salt and pepper and stir in the parmesan. Transfer to a serving bowl, top with the fried mushrooms (along with any remaining buttery juices in the pan) and scatter over the crumbled blue cheese. Garnish as desired and serve immediately.

essentialflavours.co.za • Summer 2023/24 | 55

ESSENTIAL RECIPES - MAINS

DID YOU KNO

ere beef is In India wh rgers are banned, bu chicken and made from In Mexico, vegetables. served burgers are top, and in with ham on ers are Japan, burg ss e bun-l .

BEEF BURGER WITH COLESLAW

56 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL RECIPES - MAINS

BEEF BURGER WITH COLESLAW By In The Kitchen with Nono INGREDIENTS • • • • • • • • • •

1 egg 2 tablespoons water ¼ cup dry breadcrumbs 1 small onion, grated 2 teaspoons Dijon mustard 1 teaspoon salt 1 teaspoon Worcestershire sauce ½ teaspoon black pepper 1kg minced beef 4 hamburger buns

For the coleslaw • 2 cups shredded green cabbage • 2 cups shredded purple cabbage • 1 cup shredded carrots For the coleslaw dressing • 1 cup mayonnaise • pinch salt and pepper

For the dressing 1. In another bowl, whisk together the mayonnaise, salt and black pepper. 2. Pour the coleslaw dressing over the cabbage mixture and toss until well combined.

METHOD 1. 2.

3. 4.

SLOW ROASTED LEG OF LAMB

By Cooking with Gaisang Hanyane INGREDIENTS • • • • • • • • •

2.5kg bone-in leg of lamb 2 tablespoons lamb rub salt and pepper to taste 3 tablespoons cooking oil 1kg baby potatoes, washed 1 head of garlic, halved 3 sprigs fresh rosemary 1 cup red wine 1½ cups lamb or beef stock

Preheat the oven to 200°C. Drizzle baby potatoes with cooking oil and season with vegetable seasoning, salt and pepper. Place the baby potatoes and garlic in a large, oven-proof casserole. Pour the stock and wine over the potatoes and garlic. Drizzle 1-2 tablespoons of cooking oil over the leg of lamb and season generously with salt, pepper and lamb rub. Place the lamb over the potatoes. Place in the oven for 30 minutes uncovered, then cover with a lid and place it back in the oven. Turn the heat down to 175ºC and allow it to roast for 2-3 hours until the lamb is tender. Remove the lid and turn the heat back up to 200ºC. Allow the lamb to roast until golden brown (about an hour). Pour the stock into a jug and place the potatoes back in the oven to roast until golden brown and crisp.

METHOD For the patties 1. In a bowl, beat the egg and water with a fork. Mix in the bread crumbs, onion, mustard, salt, Worcestershire and pepper. 2. Mix in the beef. 3. Shape into four thick patties. (You can make these ahead of time. Cover and refrigerate for up to 2 hours.) 4. Place patties on an oiled pan over medium-high heat; close the lid and cook, turning patties once, for about 10 minutes or until they are no longer pink inside. 5. Place the patties in the hamburger buns. For the coleslaw 1. In a bowl, combine green cabbage, purple cabbage and carrots. 2. Toss to combine.

ed leg A slow-roast baby of lamb and garlic, h potatoes wit d red n rosemary, a erfect wine is the p for centrepiece nch. Christmas lu essentialflavours.co.za • Summer 2023/24 | 57

ESSENTIAL RECIPES - MAINS

Serves 3 LAMB CHOPS & CRISPY GNOCCHI

58 | Summer 2023/24 • essentialflavours.co.za

traditional Gnocchi - a at a shape, wh Italian past is t c n disti makes them potatoes se u that they ingredient. as the main they’re Therefore, n o sidered to commonly c ng. be a dumpli

ESSENTIAL RECIPES - MAINS

LAMB CHOPS & CRISPY GNOCCHI By Kholiwe Rafu INGREDIENTS • • • • • • • • •

6 lamb loin chops 2 tablespoons salt 1 teaspoon black pepper ½ teaspoon sumac 1 teaspoon ground coriander 1 teaspoon smoked paprika ½ teaspoon ground cumin ½ teaspoon dried thyme 1 tablespoon olive oil

For the gnocchi • 1.7 litres boiling water • 1 tablespoon salt • 250g potato gnocchi • 1 tablespoon butter • ½ teaspoon dried oregano • ½ teaspoon black pepper • 50g chorizo, thinly sliced. For the creamy sriracha sauce • 1 tablespoon garlic • ½ teaspoon black pepper • 250ml pouring cream • 2 tablespoon sriracha hot sauce • ½ stock pot • ½ cup water METHOD 1.

Mix all the spices with the olive oil, then rub this onto the lamb chops. Let it sit covered for 30 minutes. Add the boiling water, salt and gnocchi to a pot. Cook on medium heat until the gnocchi starts rising to the top of the water; that’s how you know it’s ready. Drain immediately. Place a pan on high heat. Add the butter and then the cooked gnocchi. Add the oregano, black pepper and sliced chorizo. Cook these, turning every 5 minutes, until the gnocchi and chorizo are crispy and have some colour

MARINATED MUSHROOM, BOEREWORS & APRICOT STICKS METHOD

By Royco

Serves 20 Cooking time: 15 minutes Preparation time: 30 minutes

INGREDIENTS • • • • •

1 packet Royco® Spare Rib Dry Marinade 250g button mushrooms 250g semi-dried soft apricots 300g boerewors, cut into 2-3cm chunks 20 wooden skewers, soaked in water for 20 mins

to them. Place a pan on high heat until its hot. Add the lamb chops to the pan with each one touching the pan’s surface. Cook on one side for 3 minutes without turning. Turn and cook the other side for 3 minutes as well. You can also hold the chops with tongs and place the fat side on the pan to render the fat and make it crispy. Remove the chops once cooked. To the same pan you cooked the lamb in, add the garlic and

Prepare Royco® Spare Rib Dry Marinade according to the packet instructions. Add mushrooms and apricots and marinate for 20 minutes. Thread a mushroom, an apricot and a piece of boerewors onto each stick. Place all the sticks in an ovenproof dish and grill in the oven for 15 minutes, or braai over cool coals, basting and turning a few times as they cook. Enjoy as a snack before the main event!

reduce heat to medium. Stirfry for 2 minutes until fragrant. Add pouring cream, sriracha, stock pot and black pepper. Stir and combine. You might need to add water to thin the sauce a little. Taste the sauce for seasoning. It is ready once you are happy with the consistency and taste. To serve, place the gnocchi on a plate and drench with the creamy sauce. Add the lamb chops and a side of your choice of veg.

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ESSENTIAL RECIPES - MAINS

SEAFOOD SAVOURY RICE

dish to The perfect r guests this serve to you n without festive seaso y for hours slaving awa en. in the kitch

By Kim Bagley Serves 5 to 6 Cooking time: 30 minutes Prep time: 30 minutes INGREDIENTS • • • • • • • • • • • • • • • •

SEAFOOD SAVOURY RICE

60 | Summer 2023/24 • essentialflavours.co.za

3 to 4 tablespoons olive or sunflower oil 100g salted butter 1 chopped onion 5 cloves crushed garlic 1 teaspoon crushed dry chillies 1 red pepper 1 yellow pepper 1 green pepper 10 to 12 crayfish tails 400g half shelled mussels 1kg prawns (butterflied deveined, keep head aside) 800g seafood mix 1 teaspoon smoked paprika 1 teaspoon turmeric powder 1 teaspoon cayenne pepper 4 teaspoons fish spice

ESSENTIAL RECIPES - MAINS

• • • • • • • • • •

1 teaspoon onion powder 1 teaspoon ground black pepper 1 teaspoon dry mixed herbs 2 teaspoons spice for rice 2 tablespoons fish sauce 2 tablespoons chopped fresh parsley 2 cups rice (cooked in salted water) juice of 1 lemon or lime fresh coriander lemon wedges

METHOD 1.

Season prawns, crayfish tails, and mussels with fish spice. 2. Add 2 tablespoons of oil together with 1 tablespoon of butter per batch to the pan. 3. Sauté batch by batch: crayfish tails for 3 minutes, prawns for 2 minutes, mussels for 2 minutes. Set aside. 4. To a large pot, add oil and 50g salted butter to the pan. 5. Add chopped onions. Sauté for 2 minutes. 6. Add butter, crushed chilies, and crushed garlic. Sauté for a minute. 7. Add chopped peppers and sauté for a minute or two. 8. Add seafood mix followed by fish spice, smoked paprika, cayenne pepper, onion powder, mixed herbs, spice for rice and turmeric powder. Sauté for a minute 9. Add fish sauce and fresh parsley. 10. Stir and add the cooked rice. Cook for 5 minutes. Lift and toss rice. 11. Add crayfish tails, prawns and mussels. 12. Add the juice of a lemon, butter, and fresh chives. 13. Lower the heat and steam for 5 minutes. 14. Garnish with fresh lemon wedges. Serve hot!

CREAMY MUSHROOM STUFFED CHICKEN By Royco Cooking time: 1 hour, 40 minutes Prep time: 20 minutes

INGREDIENTS • • • • • • •

500g beef bangers 1 Royco Creamy Mushroom Sauce 1 cup breadcrumbs 1 tablespoon dry or fresh thyme leaves 2 whole chickens olive oil salt

4. 5. 6.

METHOD 1. 2.

Preheat the oven to 190˚C. Make the Royco® Creamy Mushroom Sauce as per the

instructions on the packet and allow it to cool. Remove the beef bangers from their casing and add them to a mixing bowl, along with the mushroom sauce, thyme and breadcrumbs. Mix well until combined. Stuff the cavity of the two chickens with the stuffing mixture you have made. Also add the stuffing mixture under the skin of the chicken breasts. Rub the chickens with oil, season with salt and roast for 90-100 minutes. The chicken is cooked when the juices run clear when pierced. Allow the chicken to rest for 15 minutes before cutting.

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ESSENTIAL RECIPES - MAINS

Serves 6

SPICY CAULIFLOWER TACOS WITH GUACAMOLE, TOMATO & CORIANDER

64 | Summer 2023/24 • essentialflavours.co.za

ingredients With certain ble portion and reasona r can be lowe sizes, tacos lt sa d n fat, a in calories, fibre than in r yet highe types of some other sandwiches.

ESSENTIAL RECIPES

SPICY CAULIFLOWER TACOS WITH GUACAMOLE, TOMATO & CORIANDER By Ilse van der Merwe Gone are the days of drab, boiled cauliflower now that we know how fabulous it can be when charred or fried! These little nuggets are incredibly tasty, and they make a fantastic filling for tacos, but you can also serve them on top of a creamy cabbage slaw with sliced avocado. For an extra toasty exterior, fry them in enough oil to coat the bottom of the pan in a thin layer, then drain on kitchen paper before serving. INGREDIENTS • • • • • • • • • • • • • •

5ml (1 teaspoon) smoked paprika 5 ml (1 teaspoon) curry powder 5ml (1 teaspoon) ground cumin 2.5ml (½ teaspoon) chilli powder (optional) 5ml (1 teaspoon) salt freshly ground black pepper, to taste 60ml (¼ cup) vegetable oil 1 medium head cauliflower, sliced into small florets 6-12 corn tortillas (crisp or soft, or any flour tortillas of your choice) 3 cups (750ml) shredded lettuce 1-2 large tomatoes, diced (or sweet and spicy tomato and red pepper salsa) 1 batch yoghurt guacamole, or 1 freshly smashed avocado 250ml (1 cup) sour cream a handful fresh coriander, roughly chopped

CURRIED POTATOES By Royco

INGREDIENTS

Serves 4 Cooking time: 30 minutes Preparation time: 10 minutes

• • • • •

METHOD

• •

1. 2.

3. 4.

In a bowl, combine the spices, salt and a grinding of pepper, then stir to mix and set aside. Heat the oil in a pan and fry the cauliflower florets over medium-high heat until golden brown, working in batches. Remove with a slotted spoon and drain on kitchen paper. Transfer to a bowl and season generously on all sides with the spice mix. To serve, toast the tortillas briefly over medium heat (optional), then fill with lettuce, tomatoes, guacamole, fried cauliflower, some sour cream and fresh coriander. Garnish as desired.

6 potatoes oil for frying 1 onion, chopped 1 tablespoon curry powder Royco® Dry Cook-In-Sauce Creamy Beef Stroganoff a dash of vinegar 1 tablespoon coriander, chopped

METHOD 1. 2. 3.

4. 5.

Boil the potatoes, then peel and dice them. Fry in hot oil until crispy. Set aside. Fry 1 chopped onion until soft, add curry powder and cook for 30 seconds. Add Royco® Dry Cook-inSauce Creamy Beef Stroganoff, 250ml boiling water and a dash of vinegar and bring to a boil. Stir until thickened. To serve, pour sauce over potatoes and sprinkle with coriander. Great with steak or grilled chicken.

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ESSENTIAL RECIPES - MAINS

e can easily b Beef burgers m w si ple ut with a fe B . re c io d e m rgers me-made bu o h s, e g n a h c burgery artisanal n a p m u tr l ring. wil urant’s offe a st re r o ’s d stan aking ort out of m Take the eff quality d hoosing goo cal patties by c from your lo ready-made then t, supermarke butchery or ramelised balsamic ca e th n o s u c fo rld of y make a wo e th – s n io n o difference.

Serves 4

ULTIMATE CLASSIC BEEF BURGERS WITH BALSAMIC CARAMELISED ONIONS By Ilse van der Merwe INGREDIENTS • • • • • • • • • • • • • • •

30-45ml olive oil, plus extra 2 large onions, halved and thinly sliced into ‘c’ shapes 60ml (¼ cup) balsamic vinegar 30ml (2 tablespoons) dark brown sugar salt and pepper, to taste 125ml (½ cup) mayonnaise 30ml (2 tablespoons) braai marinade or barbecue sauce, plus extra 10ml (2 teaspoons) smoked paprika 4 large sesame burger buns butter, for spreading 4 × 150-200g best quality beef burger patties 4 large slices mature cheddar or gouda 4-8 crunchy lettuce leaves, shredded 1-2 ripe tomatoes, thinly sliced a few pickled gherkins, thinly sliced

METHOD 1.

TIP: Choose large, well-rounded, sesame-coated burger buns, and always toast the cut sides and then butter them. As most patties tend to shrink, use a plate and gentle pressure to flatten them a little wider than the buns before cooking so they will be the same size as the bun when cooked.

66 | Summer 2023/24 • essentialflavours.co.za

First make the balsamic caramelised onions. Heat the oil in a large pot over medium heat, then add the onions, breaking them up with a wooden spoon into individual strands. Continue frying and stirring for at least 15 minutes until the onions become soft and golden and a light brown stickiness starts to form at the bottom of the pot. Turn up the heat, then add the vinegar and sugar, stirring to loosen the sticky bits at the

ESSENTIAL RECIPES - MAINS

bottom. Season with salt and pepper, then continue to cook until the liquid has almost completely reduced. Remove from the heat and leave to cool. For the burger mayo, mix the mayonnaise, braai marinade or barbecue sauce and smoked paprika together. Set aside.

CREAMY COCONUT HAKE WITH GRILLED SEASONAL VEGETABLES Lightly pan-fried hake is the perfect, easy dinner recipe. Served with seasonal vegetables and a creamy coconut sauce to enhance the natural flavours of hake, this is a healthy recipe the whole family will love.

Slice the buns open, butter the cut sides and give them a light toast in a pan or over mediumhot coals. Set aside. Grill the patties over hot coals (or fry with some oil in a pan), basting with more braai marinade as you grill or fry. When almost done, place the cheese slices on top and leave to melt in the residual heat for

a minute. Remove them from the grill or pan. Spread the bottom halves of the buns with some mayo mix, then top with lettuce, tomato, cheese-topped patties, a generous helping of onions and gherkins. Replace the top halves of the toasted buns and serve at once.

INGREDIENTS

METHOD

•

• • • • • • • • • •

4 MSC certified hake fillets (or any other MSC certified white fish) 32g flour 175ml coconut cream 1 tablespoon lemon juice 2 tablespoons avocado oil 2 tablespoons fresh coriander, chopped 50g tenderstem broccoli 50g baby corn 50g sugar snap peas ½ tablespoon garlic flakes salt and pepper to taste

By Chef Naledi Toona

Serves 2 4.

Dry the hake fillets with kitchen towel. Season the flour with salt and pepper. Coat the hake with the seasoned flour and dust off any excess flour. Heat 2 tablespoons of avocado oil in a pan. Place the fillets in the pan and cook for 2 minutes each side. Remove from the pan. Add the coconut cream to the same pan. Leave it on the heat to simmer until it starts to thicken slightly. Stir in the lemon juice and add the fillets back to the pan. Cook for a further 2 minutes, turning the fillets over. Mix in the coriander and taste for seasoning. Adjust the amount of salt and pepper according to taste. For the grilled vegetables: first rinse the vegetables under running water. Place them in a pan with a lid for 2 minutes. This allows the vegetables to steam using the excess water. Next, remove the lid and pour in 1 tablespoon of avocado oil. Season with garlic flakes, salt and pepper and leave to sauté for 4 minutes, turning the vegetables regularly. Serve the hot vegetables with the hake and sauce. TIP: When you grill the vegetables, be careful not to cook for too long. When they are just right, they keep a bit of crunch and texture to compliment the fish.

essentialflavours.co.za • Summer 2023/24 | 67

ESSENTIAL RECIPES - MAINS

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Serves 4

PAN-FRIED PRAWN LINGUINI WITH GARLIC, PAPRIKA & LEMON 68 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL RECIPES - MAINS

PAN-FRIED PRAWN LINGUINI WITH GARLIC, PAPRIKA & LEMON By Ilse van der Merwe INGREDIENTS • • • • • • • • • • •

800g frozen whole king prawns 30ml (2 tablespoons) extra virgin olive oil 60ml (¼ cup) butter, plus extra 10ml (2 teaspoons) smoked paprika 2 cloves garlic, finely grated or chopped finely grated rind and juice of 1 medium lemon 250ml (1 cup) cream salt and pepper, to taste 400g linguini pasta, freshly cooked a handful fresh Italian parsley, finely chopped, for serving fresh lemon wedges, for serving

METHOD 1.

Remove the packaging from the frozen prawns. Place them in a colander and run them under running, roomtemperature water to thaw the outer icy layer quickly. They will start to separate from one another; continue until they are completely separated, then leave in the colander in a cool place to thaw completely (about 30 minutes). To clean the prawns, use kitchen scissors to cut from the top of the back (just behind the head) all the way to the end of the tail. Lift out the digestive tract with a fork and discard – this also makes the prawns very easy to shell while eating. Heat the oil and half the butter in a very big pan or casserole,

6. 7.

then stir in the paprika. Add the prawns, frying on one side until lightly brown. Turn them over, add the garlic and lemon rind and stir gently, until the prawns are lightly brown on both sides. Add the cream and bring to a simmer. Season with salt and pepper and keep simmering over low heat for 5 minutes, then add the freshly cooked pasta and stir through. Remove from the heat and add the lemon juice. Scatter with parsley. Serve warm from the pan, with some lemon wedges on the side (and plenty of paper napkins). TIP: Boxes of whole prawns are available in the frozen seafood section of most supermarkets. Don’t forget to look out for a trusted “sustainably caught/ farmed” label when you buy prawns.

MOROCCAN CHICKEN By Royco Serves 8 Cooking time: 45 minutes Prep time: 25 minutes

INGREDIENTS • 1 packet Royco® Chicken Marinade • 45ml lemon juice • 1 clove garlic, crushed • 15ml ground cumin • 5ml ground saffron or turmeric • 10ml paprika • 5ml crushed chilli • 8 chicken thighs • 8 chicken drumsticks METHOD 1.

2. 3.

Prepare the Royco® Chicken Marinade according to the packet instructions. Add the lemon juice, garlic, cumin, saffron, turmeric, paprika and chilli. Pour over the chicken pieces and leave to marinade for 20 minutes. Braai over medium coals for 15-20 minutes, basting frequently, or roast at 200°C for 45 minutes, basting every 15 minutes.

essentialflavours.co.za • Summer 2023/24 | 69

ESSENTIAL RECIPES - MAINS

Serves 4

SMASHED GRILLED CHICKEN CAPRESE

70 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL RECIPES - MAINS

SMASHED GRILLED CHICKEN CAPRESE

By Ilse van der Merwe

If it was up to me, I’d eat caprese salad every day – that classic Italian combo of milky fior di latte (fresh cow’s milk mozzarella cheese), ripe tomatoes and punchy basil that’s simple perfection. For those who prefer their lunches or dinners a little meatier, this double-protein, low-carb version will tick all the boxes. A store-bought pesto will save the day too, so you can prepare this meal without the use of a blender. Smashed chicken (pounded and tenderised) cooks in minutes and makes a neat stacking partner for the colourful, sliced salad. Interesting fact: Mozzarella cheese contains almost the same amount of protein as lean chicken breast.

Remove from the heat and arrange on a plate or platter with sliced tomatoes and sliced mozzarella. Drizzle all over with pesto and scatter with fresh basil (if using), then serve immediately. TIP: To take store-bought pesto to a drizzleconsistency, stir in some extra virgin olive oil.

• • • • • • • • •

METHOD 1. 2.

STEAMED HAKE WITH VEGETABLES

By Chef Charo Val A quick, tasty, and healthy recipe made with lightly salted vegetables and citrus flavoured hake. 4.

INGREDIENTS •

200g hake (or similar MSC

certified flaky white fish) 50g artichokes 100g green asparagus ½ glass squeezed orange juice ½ glass squeezed lemon juice 3 pea pods 6 laurel (bay) leaves 6 lemon slices olive oil salt & pepper

Marinate the hake pieces in orange and lemon juice for an hour. Sauté the artichokes, the peas, the green beans and the asparagus in a pan with some olive oil. Place some laurel leaves and slices of lemon on the bottom of a steamer and then place the previously marinated hake pieces on top. Bring a pan of water to boiling point, place the steamer with the hake on top and put on the lid. Steam the fish for 8-10 minutes. Serve the hake with the vegetables and season with salt and pepper to taste.

INGREDIENTS • • • • • • •

4 skinless chicken breasts ± 45ml (3 tablespoons) extra virgin olive oil, plus extra salt and pepper, to taste 3 large or 4 medium ripe tomatoes, sliced 250-300g fior di latte or buffalo mozzarella 60ml (¼ cup) basil pesto a handful fresh basil, for serving (optional)

TOP TIP:

elicately This is a d dish, and flavoured the hero. the fish is l not to Be carefu e fish as th overcook e moist it should b ightly and still sl t in the translucen middle.

METHOD 1.

Place the chicken breasts between sheets of clingfilm and pound with a meat hammer or rolling pin to a thickness of about 7mm. Heat the oil in a non-stick pan over medium heat, then fry the pounded chicken on both sides until golden and just cooked. Season with salt and pepper.

essentialflavours.co.za • Summer 2023/24 | 71

ESSENTIAL RECIPES - MAINS

m bs come fro Pork back ri ig p e th f d loin o ” the back an in o “l s e icknam (hence the n e ’r y e ribs). Th and “back” cted meat conne made of the the one beneath to the backb n o . Spare ribs, loin muscle e th nd, are from the other ha f the pig. underside o

ASIAN-STYLE BBQ PORK LOIN RIBS Serves 4 74 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL RECIPES - MAINS

ASIAN-STYLE BBQ PORK LOIN RIBS By Ilse van der Merwe I don’t prepare ribs often, but when I do, this recipe is lip-smackingly delicious. As with many other sweet marinades, it is best to par-cook the meat in the marinade until it almost falls from the bone, then finish it over medium-hot coals until sticky and glossy. Hoisin sauce is the hero here – available in the Asian food section of many good supermarkets. INGREDIENTS • 30ml (2 tablespoons) vegetable oil • 1 onion, roughly grated • 4 cloves garlic, finely grated • 30ml (2 tablespoons) finely grated fresh ginger • 125ml (½ cup) hoisin sauce • 60ml (¼ cup) honey • 45ml (3 tablespoons) soy sauce • 30ml (2 tablespoons) white vinegar • 15ml (1 tablespoon) sesame oil • 4 large pork loin rib racks (fresh, not smoked) • a small bunch spring onions, sliced, for serving METHOD 1. 2.

To a large pot, add the vegetable oil, onion, garlic, ginger, hoisin sauce, honey, soy sauce, vinegar and sesame oil. Stir, then add the rib racks (cut them in half to fit into the pot, if necessary). Cover the pot with a lid and bring to a simmer over a low heat for at least 1 hour or until the meat is very tender and almost falling off the bone (turn the ribs halfway to coat all sides in the sauce), stirring the bottom from time to time to prevent burning. Remove the ribs from the pot and bring the sauce to a rolling boil, reducing it by about a third until it reaches the consistency of a runny chutney. Grill the ribs over medium-hot coals on both sides, basting with the reduced marinade, until glossy and sticky and slightly charred, then remove from the heat. Serve hot, scattered with spring onions. essentialflavours.co.za • Summer 2023/24 | 75

ESSENTIAL RECIPES - MAINS

FESTIVE APPLE CHERRY & BRANDY BAKED GAMMON

TOP TIP:

cooking The perfect mon time for gam for s te u is 30 min . g 0 every 50

76 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL RECIPES

M GA

FESTIVE APPLE CHERRY & BRANDY BAKED GAMMON By SA PORK Serves 8-10 Prep time: 15 minutes Cook time: 90-120 minutes INGREDIENTS • • • • •

good quality olive oil 1 large gammon of choice 3-4 Pink Lady or Royal Gala apples, sliced pre-boiled potatoes sliced into Hasselback potatoes 1 cup de-seeded cherries, canned or fresh

For the basting • ½ cup cherry jam • ¼ cup brandy • 1-2 tablespoons balsamic vinegar • 1 tablespoon soy sauce • 4-5 star anise seeds • 2 crushed garlic cloves • salt and pepper • fresh rosemary to serve METHOD 1. 2. 3. 4.

Preheat the oven to 175‫﮿‬°C. Dress the gammon with oil, mix the basting ingredients and add salt and pepper accordingly. Brush the gammon with the basting sauce and arrange the apples and Hasselback potatoes in the baking tray. Bake the gammon for 40-45 minutes and check to see if the gammon is cooked through, lower the heat to 160‫﮿‬C and cook for another 20 minutes. Serve the gammon with sliced fresh apple, fresh cherries and rosemary, as well as the crispy baked Hasselback potatoes.

ESSENTIAL RECIPES - MAINS

LEG OF PORK

STICKY PORK BELLY RASHERS

tile These versa rst fi re a rashers eque rb a b cooked in a melt-insauce until tender your-mouth lled and then gri reate a quickly to c . sticky finish

By SA PORK Serves 6 Prep time: 45 minutes Cooking time: 1 hour, 20 minutes INGREDIENTS • • •

12 pork belly rashers (about 1.2kg) salt and pepper to taste 15ml olive oil

For the barbeque sauce • 250ml tomato sauce • 250ml low-sodium soy sauce • 100ml runny honey • 15ml finely sliced fresh ginger • 3 garlic cloves • 1 bay leaf • 100ml medium sherry • 15ml sweet chilli sauce • 2 pieces of star anise • 250ml water METHOD 1. 2.

3. 4. 5. 6.

Trim any excess fat off the belly strips and make sure the rind has been removed. Mix the barbeque sauce ingredients in a pot, add the pork strips, and bring to the boil. Lower the heat and simmer the meat gently, stirring from time to time, for about 45 minutes or until tender. Scoop the meat out of the sauce with a slotted spoon and allow to cool slightly. Increase the heat and reduce the sauce by half. Brush the cooked pork belly rashers with some olive oil and grill in a preheated griddle pan until you get lovely char lines on both sides. Baste with the reduced barbeque sauce until sticky; be careful not to let it burn. Once cooked to your liking, remove from the heat, season to taste with salt and pepper and serve immediately with your favourite sides. Fresh, warm bread rolls spread with creamy mayonnaise and topped with herby coleslaw are delicious but steamed rice and vegetables will work just as well!

78 | Summer 2023/24 • essentialflavours.co.za

TOP TIPS:

The cooked pork belly rashers can be crisped over moderate coals or in the oven using a preheated grill. Precut pork belly rashers are mostly sold bone in. If you’re serving this sticky treat with bread rolls, remember to remove the bones or buy deboned rashers.

ESSENTIAL RECIPES - MAINS

LEG OF PORK Y

GOLDEN ROAST LEG OF PORK By SA PORK Serves 8-10 Prep time: 15 minutes Cook time: 90-120 minutes INGREDIENTS • • •

2kg leg of pork generous amount of salt olive oil for rubbing

METHOD 1. 2. 3. 4. 5.

6. 7. 8. 9.

oast This golden rorks leg of pork wh great wit mash,

mustard wholegrain lly, or quince je apple sauce eas es, garden p roast potato and gravy

Preheat the oven to 180°C. Pat the pork dry with paper towel. Score the skin at 2cm intervals using a very sharp knife. Rub with olive oil and salt. In a roasting dish, place the pork open on a wire rack or place the pork on a bed of sliced parsnips or potatoes. Roast the leg for the required time: for every 500 g roast for 30 minutes, plus 15 minutes. The skin should be golden and crispy once the roast is ready. Remove from oven and leave to rest for 10 minutes. Carve against the grain, and serve with any of the suggestions above or a side dish of your choice

Juicy and savoury, a perfectly roasted pork entices with its tender meat and crispy, flavourful exterior. A delightful culinary experience.

Summer 2023/24 | 79

ESSENTIAL RECIPES - MAINS

MINCE SHAKSHUKA By Dine With Didi Serves:4 Prep Time: 10 minutes Cooking Time: 40 minutes INGREDIENTS • • • • • • • • • • • • •

200g mince 2 tomatoes, grated 3 cloves of garlic 1 diced onion 2 teaspoons paprika 1 teaspoon ground cumin 2 pinches salt 1 tablespoon Exotic BBQ Spice 1 tablespoon tomato paste 5 eggs 3 tablespoons sweet chili sauce 3 sliced jalapeños 1 can red kidney beans

METHOD 1.

2. 3.

7. 8.

In a deep cast-iron skillet, sauté the diced onion in olive oil until it becomes translucent and soft. Add the minced garlic and mince to the skillet and allow them to brown evenly. Season the mixture with ground cumin, paprika, exotic BBQ spice, and salt to taste. Continue frying until the spices are well incorporated into the mince. Stir in the grated tomatoes and tomato paste. Let the mixture cook for about 30 minutes or until the mince is fully cooked and the flavours meld together. Add the sliced jalapeños and red kidney beans and allow them to cook for an additional 5 minutes. Crack each egg individually into a saucer without breaking the yolk and transfer the eggs one by one into the mince. Cover the skillet with a lid and allow the eggs to cook until they are done to your liking. Serve the mince shakshuka hot and drizzled with sweet chili sauce for an extra kick.

80 | Summer 2023/24 • essentialflavours.co.za

DID YOU KNO

is a staple Shakshuka , Libyan, of Tunisian n nd Morocca Algerian, a y ll ditiona cuisines tra a cast iron served up in p ad to mop u pan with bre the sauce.

Stay PREP-ared in the kitchen!

Kitchen burns can happen when you’re passionately pursuing culinary creations. But with PREP Cream, relief is at your fingertips. PREP Cream helps soothe minor burns, so you can get back to doing what you love! PREP Cream also helps soothe chafing, rashes, and tired feet, making it an essential for any cooking enthusiast.

Make the wonderful versatility of PREP Cream part of your recipe for skin-success!

S0 PREP Cream Ref. No.: G1529 (Act 101/1965). Each 100 g contains: Borax 1,043 g, Camphor 720,8 mg, Phenol 213,0 mg, Menthol Levo 128,0 mg, Thymol 41,584 mg and Clove oil 0,042 ml. Trademarks are owned by or licensed to the Aspen Group of companies. © 2023 Aspen Group of companies or its licensor. All rights reserved. Marketed by Pharmacare Limited t/a Aspen Pharmacare Co. Reg. No.: 1898/000252/06. Healthcare Park, Woodlands Drive, Woodmead, 2191. ZAR-TSAPMCBA-07-23-00001 07/2023

Marketed by Aspen Pharmacare www.aspenpharma.com Hotline 0800 122 912

essentialflavours.co.za • Summer 2023/24 | 81

ESSENTIAL HEALTH

First aid

essentials

for the kitchen: A RECIPE FOR SAFETY

The kitchen is the heart of many homes, where delicious meals are prepared, and family and friends gather. However, with sharp knives, hot surfaces, and various appliances, it can also be a place where accidents occur.

82 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL HEALTH

hat’s why having a wellequipped first aid kit in the kitchen is essential to ensure a safe and swift response to any mishaps. Here’s your recipe for a kitchen first aid kit:

•

reactions Instructions on how to use the EpiPen

Emergency contact information

Keep a list of important phone numbers, including poison control, local emergency services, and your healthcare provider.

First aid manual

Basic first aid supplies • • • • • • •

A basic first aid guide or manual for quick reference

Adhesive bandages in various sizes Sterile gauze pads and adhesive tape Antiseptic wipes or solution Scissors Tweezers Disposable gloves Instant cold packs

Special considerations

If you have young children in the household, include childspecific items such as child-sized bandages and fever-reducing medication.

Fire safety equipment

A fire extinguisher rated for kitchen use should also be considered part of your kitchen safety equipment.

Safe storage

Burn care • • •

Burn ointment or gel Sterile non-stick burn dressings A roll of gauze for larger burns

Wound management • • • •

Sterile saline solution for wound cleaning Steri-strips or butterfly closures for closing small wounds Cotton balls or swabs Elastic bandages for sprains or strains

Store your first aid kit in a cool, dry place and keep it out of reach of children, but easily accessible in case of an emergency.

Maintaining your kitchen first aid kit •

•

Over-the-counter medications • • •

Pain relievers such as acetaminophen or ibuprofen Antihistamines for allergic reactions Stomach remedies for minor digestive issues

Allergy kit (if applicable) •

Epinephrine auto-injector (EpiPen) for severe allergic

•

Check your first aid kit regularly to ensure that supplies are not expired or depleted. Restock items as needed. Familiarize yourself with the contents of the kit and ensure that other family members know where it’s located and how to use the items. Remember, accidents can happen in the kitchen, but with a well-prepared first aid kit, you can respond swiftly and effectively. Safety should always be on the menu when you’re cooking up culinary delights in your kitchen.

essentialflavours.co.za • Summer 2023/24 | 83

Keeping you

COVERED

in the kitchen! Whether a skilled cook or an adventurous amateur, cuts and nicks, or burns often happen in the kitchen. GERMOLENE is recommended for cuts, scratches and abrasions, minor burns and scalds. It even soothes bites, stings and blisters. GERMOLENE ointment has a protective antibacterial action, plus soothes pain and discomfort due to its analgesic action. Make sure GERMOLENE ointment is part of your family first-aid kit essentials, for the kitchen and beyond.

For external use only

S0 GERMOLENE Ointment. Ref. No.:G1847 (Act 101/1965). Each 100 g contains anhydrous lanolin 38,716 g, maize starch 7,840 g, zinc oxide 7,840 g, methyl salicylate 2,960 g, phenol 1,184 g, octaphonium chloride 0,300 g, menthol 0,012 g. Trademarks are owned by or licensed to the Aspen Group of companies. © 2023 Aspen Group of companies or its licensor. All rights reserved. Marketed by Pharmacare Limited t/a Aspen Pharmacare Co. Reg. No.: 1898/000252/06. Healthcare Park, Woodlands Drive, Woodmead, 2191. ZAR-OPS-07-23-00001 07/2023

Marketed by Aspen Pharmacare www.aspenpharma.com Hotline 0800 122 912

Salads & Sides

essentialflavours.co.za • Summer 2023/24 | 85

ESSENTIAL RECIPES - SIDES

DID YOU KNOW?

om the Salad comes fr erba salta” Latin word “h s,” so or “salted herb salad called because ually greens were us ssings re d h seasoned wit of salt. containing lots

86 | Summer 2023/24 • essentialflavours.co.za

LOADED BLT SALAD WITH AVO, CROUTONS & CRISPY ONIONS

ESSENTIAL RECIPES - SIDES

LOADED BLT SALAD WITH AVO, CROUTONS & CRISPY ONIONS By Ilse van der Merwe Sometimes I love turning a classic recipe upside-down yet retaining the original flavours that I know and love. It’s the case with this BLT sandwich-turned-salad – layers of crunchy lettuce, crispy bacon, the freshest ripe tomato, loaded with creamy avo, some pan-fried croutons (yesterday’s loaf) and a jar-shaken sweet and tangy dressing. A totally scrumptious combo. INGREDIENTS • • • • • • • • • • • • •

45ml (3 tablespoons) extra virgin olive oil 2 slices bread (your choice), torn into bite-size chunks and some smaller bits salt and pepper, to taste 250g smoked streaky bacon 105ml extra virgin olive oil 20ml (4 teaspoons) apple cider vinegar (or fresh lemon juice) 15ml (1 tablespoon) mustard 15 ml (1 tablespoon) honey 1 small clove garlic, minced or finely grated (optional) a medium bunch crunchy lettuce leaves (e.g., gem, romaine, iceberg) 2 large ripe tomatoes, sliced (or 250g small tomatoes, halved or sliced) 1 large ripe avocado, sliced 2-3 tablespoons (30-45ml) crispy onion salad topping (optional)

METHOD 1.

Heat 45ml of the olive oil in a pan and add the bread chunks, frying them on all sides until lightly brown. Season lightly with salt and pepper. Remove the croutons from the pan, then add the bacon (in the residual oil), and fry until crisp, stirring often. Remove from the pan, set aside to cool, then chop into smaller shards. To make the dressing, add the remaining 60ml oil, vinegar, mustard, honey and garlic (if using) to a jar. Season lightly with salt and pepper, close the lid and give it a vigorous shake until well emulsified. Set aside. Arrange the lettuce, tomatoes and avocado in a salad bowl or on a platter, top generously with the croutons, bacon and crispy onion (if using), drizzle over the dressing and garnish as desired. Serve immediately.

ESSENTIAL RECIPES - SIDES

dly is a prou Sorghum frican South A loved nt that’s ingredie us . Most of by many and it in ting d a h e v a h I bet othi, but h b m o q m at ’t know th n id d u o y us, e cousco much lik in it e includ you can . ll we salads as

SORGHUM RAINBOW SALAD By Lazy Makoti Prep time: 15 minutes plus overnight Cooking time: 40 minutes Serves 4 INGREDIENTS • • • • • • • •

1 cup (250ml) sorghum, soaked overnight, then drained 3 cups (750ml) water 1 cup (250ml) cherry tomatoes 1 feta round, crumbled 1 red onion, finely chopped ½ cucumber, chopped 1 cup (250ml) finely chopped herbs (parsley, chives, dill) salt and pepper to taste

METHOD 1.

88 | Summer 2023/24 • essentialflavours.co.za

In a medium pot, cook the sorghum in the water till soft, about 40 minutes. Drain and leave to cool. Place the sorghum in a large bowl, along with the tomatoes, feta, onion, cucumber and herbs. Season well and toss to combine.

essentialflavours.co.za • Summer 2023/24 | 89

ESSENTIAL RECIPES - SIDES

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ROASTED BUTTERNUT & FETA SALAD By Ntandose Ndimande Serves 4 Preparation time: 10 minutes Cooking time: 30 to 40 minutes INGREDIENTS • • • • • • •

1 butternut, peeled and cut into small cubes 1 tablespoon olive oil 2 cups mixed greens (baby spinach, rocket, and lettuce) ½ cup raisins 2 tablespoons honey 1 wheel of feta cheese, crumbled 1 teaspoon ground cinnamon

METHOD 1.

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Preheat the oven to 180˚C. Place the butternut on a large baking sheet in a single layer. Drizzle with olive oil and honey so the butternut is coated, and sprinkle with cinnamon powder. Roast the butternut, turning occasionally until the cubes begin to brown and are soft inside. Once soft, remove from the oven and set aside to cool. In a large bowl, place the green leaves, then layer the butternut, feta cheese and raisins over the leaves. Drizzle a dash of balsamic vinegar over the salad just before serving. Enjoy.

ESSENTIAL RECIPES - SIDES

QUINOA APPLE & BUTTERNUT SALAD By Mariza Ebersohn INGREDIENTS • • • •

• • • • • • •

1 cup cooked white quinoa ½ cup cooked bulgar wheat 1 cup roasted pumpkin 1 cup maple cinnamon roasted chickpeas (simply toss cooked chickpeas with maple syrup and cinnamon, and bake for 15 minutes at 175˚C) 1 Pink Lady apple, washed and sliced ⅓ cup pomegranate seeds ⅓ cup dried cranberries ⅓ cup toasted pumpkin seeds ¼ cup toasted sunflower seeds 1-2 tablespoons poppy seeds ⅓ cup chopped fresh cilantro (extra for garnish)

For the dressing • 1 tablespoon Dijon mustard • ¼ cup lemon juice • ⅓ cup maple syrup • 2 tablespoons sesame oil • salt and pepper to taste • pinch of chilli powder METHOD 1.

2. 3.

Mix all the salad ingredients together, keeping some toasted seeds on the side to sprinkle on top. Drizzle with the salad dressing right before serving. Serve with a main dish, fresh bread, or as a starter.

Quinoa wears two hats. Although prepared and eaten as a grain, quinoa is actually a flowering plant grown primarily for its edible seeds. essentialflavours.co.za • Summer 2023/24 | 91

ESSENTIAL RECIPES - SIDES

LENTIL SALAD WITH SUN-DRIED TOMATOES, FETA & HERBS By Ilse van der Merwe INGREDIENTS • • • • • • • •

250g (1¼ cups) large green/ brown/black lentils (or Puy or Castelluccio lentils) 240g sun-dried tomatoes in vinaigrette, sliced into smaller chunks, liquid reserved 30-45ml (2-3 tablespoons) extra virgin olive oil 15 ml (1 tablespoon) balsamic vinegar salt and pepper, to taste 200g feta, crumbled ½ small red onion, finely sliced a bunch mixed fresh soft herbs, finely chopped (e.g., dill, parsley, chives and basil)

ets permark ried Many su n u tyle s -d y’re -s ti s a p ti sell an tte – the vinaigre in s e -dried to a tom ular sun g e r n a d in oil softer th preserve ful. e r a t a th avour tomatoes m more fl essing is e th d n fi and I e as a dr erful inaigrett v e th e s ing wond U v ie h c a ut to ffort. a short-c inimum e m h it w s ls lies in result the lenti f o s s e c t won’t The suc lentil tha e g r la g a choosing ate during cookin r disinteg s to keep as it need . its shape

Serves 4-6

METHOD 1.

3. 4.

Place the lentils in a pot and fill with water, about 3cm above the lentils (don’t add salt yet). Bring to a simmer, then cook uncovered for about 20 minutes until just tender. Drain, then transfer to a mixing bowl. Add the tomatoes with their reserved liquid, the olive oil and balsamic vinegar, stirring to mix. Season with salt and pepper, then leave to cool to room temperature. Gently stir in the feta, onion and herbs. Serve at room temperature.

TOP TIPS:

As a low-effort substitute if you don’t want to cook the lentils yourself, you can use 2 × 400g cans of ‘organic lentils in water’ – just drain and rinse before assembling. For a fully vegan salad, use a vegan alternative for the feta. The salad may be made a day ahead, stored in the fridge and returned to room temperature before serving. 92 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL RECIPES - SIDES

RICE PAPER SPRING ROLLS WITH TURMERIC TOFU, MICROGREENS & A SPICEY AVO DIP By Ashleigh Hackland Prep time: 15 minutes plus overnight Cooking time: 40 minutes Serves 4 INGREDIENTS • • • • • •

16 pieces of rice paper (it’s worth having spare handy) 100g microgreens of your choice 150g firm tofu ½ teaspoon fresh or powdered turmeric ½ teaspoon freshly grated ginger 2 tablespoons coconut oil for frying

For the dipping sauce • 2 ripe avocados • 1 clove fresh garlic • 1 tablespoon kimchi • 2 limes • ¼ teaspoon chilli flakes • ½ teaspoon salt • 200ml water • 2 tablespoons parsley or coriander

DIPPING SAUCE

METHOD 1.

2. 3.

Start with the dipping sauce by adding all the ingredients to a blender and blend until a smooth sauce forms. Decant into a serving dish and allow to rest in the fridge. Slice the tofu into rectangles that are approximately 5cm x 3cm x 1cm. Heat one tablespoon of coconut oil in a non-stick pan. Once hot, fry the tofu with the turmeric until evenly golden and set

aside to cool for 10 minutes. I use the tuck ‘n roll method for the rice paper rolls that works well every time! Start with a plate filled with water to wet the rice paper. Work with one at a time by placing the softened rice paper onto a damp cloth to fill with your fried tofu and microgreens. Be careful to not overfill the pockets. Once ready to roll, tuck the sides in first and then

roll the paper firmly to close the parcel. Having a spare set of hands to help is highly recommended. Once you have them all rolled, heat the remaining coconut oil in the pan and fry the rice paper roll only on the folded side to seal them and give them a crunch. Plate and serve with your dipping sauce!

essentialflavours.co.za • Summer 2023/24 | 93

ESSENTIAL RECIPES - SIDES

, r hate them Love them o jies are a braaibrood rt of any delicious pa an braai. South Afric u prefer a Whether yo or se broodjie, simple chee d n a n ese, onio a mix of che e ji d braaibroo tomato, the le ti most versa is one of the an foods. South Afric

GAMMON, SUN-DRIED TOMATO, FETA & CHEDDAR BRAAIBROODJIES

94 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL RECIPES - SIDES

METHOD

GAMMON, SUN-DRIED TOMATO, FETA & CHEDDAR BRAAIBROODJIE By SA PORK Serves 6 Prep time: 45 minutes Cooking time: 1 hour, 20 minutes INGREDIENTS For the braaibroodjies • 8 slices of bread (preferably a rustic or sourdough loaf) • leftover honey-glazed gammon, thinly sliced • 4-6 sun-dried tomatoes, drained and chopped • handful of baby spinach leaves • 100g feta cheese, crumbled • 100g mature cheddar cheese, grated • butter for spreading on the bread For the gammon • 2kg unsmoked boneless gammon joint, tied • 2 onions, halved • 2 carrots, unpeeled, cut into 5cm pieces • 2 celery stalks, cut into 5cm pieces • 4 bay leaves • 12 black peppercorns • small handful cloves For the glaze • 4 tablespoons runny honey • 4 tablespoons English mustard

For the braaibroodjies 1. Butter the outside of each slice of bread. 2. Take a piece of bread and place a few honey-glazed gammon on the unbuttered side. 3. Add a sprinkle of sun-dried tomatoes and a handful of baby spinach leaves. 4. Crumble some feta cheese over the spinach. 5. Top with a generous amount of grated mature cheddar cheese. 6. Place another slice of bread on top to form a sandwich, with the buttered side facing outwards. 7. Place the sandwiches on the braai grid over medium coals. 8. Cook the sandwiches, turning frequently, until the bread turns golden, and the cheese has melted to your liking. 9. Slice the sandwiches diagonally to create triangles or cut them into smaller squares if desired. 10. Serve the mouthwatering honey-glazed gammon, sun-dried tomato, baby spinach, feta, and mature cheddar braaibroodjie warm as a delightful snack or part of a hearty meal. For the honey-glazed gammon 1. Place the gammon joint into a large, lidded saucepan, cover with cold water, and boil over high heat. 2. Drain the water from the saucepan, add fresh cold water, the onions, carrots, celery, bay leaves and peppercorns and bring to the boil once more. 3. Reduce the heat, cover with a lid and simmer the gammon and vegetables gently for 20 minutes per 500g. If your pan is not large

5. 6.

enough to cover the joint completely, turn the gammon over halfway through the cooking time. Remove the gammon from the water and set aside to cool for 15 minutes. The cooking liquid can be strained and reserved for making soup for another time. Preheat the oven to 200‫﮿‬C and line a large roasting tin with kitchen foil. Use a small knife to remove the rind from the gammon joint, leaving as much of the fat intact as possible. Score the fat in a diamond pattern and push a clove into the centre of each ‘X’. Place the gammon into the foil-lined roasting tray, ensuring that the sides of the foil come halfway up the joint to contain any roasting juices.

For the glaze 1. Mix the honey and mustard together and brush half evenly over the gammon, including one side of the joint. 2. Roast in the centre of the oven for 10 minutes, then take the joint out and brush the top and remaining side with the rest of the glaze. 3. Return the gammon to the oven for a further 10-15 minutes, rotating the tin so that the opposite side of the gammon faces the back of the oven. 4. The gammon is ready when the fat on top is glossy and golden brown. Cover loosely with foil if the top begins to look too brown. Remove the gammon from the oven and set aside to rest for 15 minutes before carving. 5. Pour any juices collected in the kitchen foil into a small pan and warm through gently. 6. Carve the gammon, serve on a large platter and spoon over the warmed juices.

essentialflavours.co.za • Summer 2023/24 | 95

ESSENTIAL RECIPES - SIDES

EDAMAME, KIWI & BROCCOLI SALAD By Mariza Ebersohn INGREDIENTS • • • • • • •

2-3 cups broccoli florets, blanched in some salt water ½ cup diced yellow kiwi (the smooth yellow one, leave the skins on) 1 cup diced apple of choice 1 cup shelled edamame beans ½ cup diced brown dates ⅓ cup chopped roasted walnuts ¼ cup diced red onion

for the salad dressing • ⅓ cup vegan mayonnaise • ¼ cup Dijon mustard • 1 tablespoon cashew or almond butter • ¼ cup honey or agave • ¼ cup nut oil like sesame, walnut, or peanut oil • 1-2 tablespoons lemon juice • salt and pepper to taste METHOD 1. 2.

Mix the salad ingredients and then mix the salad dressing. Drench the salad in the salad dressing and leave it to marinade a bit before serving with edible flowers and extra dressing and roasted walnuts.

aded Edamame is lo nal io it with nutr p of cu goodness. One des vi these beans pro of % a whopping 34 in te your daily pro s. ed ne

96 | Summer 2023/24 • essentialflavours.co.za

A CULINARY TRAINING EXPERIENCE LIKE NO OTHER Let’s make LemonGold Ice Cream YOU WILL NEED: 500ml Cream 187.50g White Sugar 250ml Full Cream Milk 45ml LemonGold Zest 250ml Freshly Squeezed LemonGold Juice 5 Egg Yolks SCAN THE QR CODE FOR FULL RECIPE & TUTORIAL

CHEFS TRAINING & INNOVATION ACADEMY CTIA is SA’s leading chef school, with 4 campuses across the country in Centurion, Durban, Mbombela and Stellenbosch. We offer a variety of full time, part time and online courses which are nationally and internationally accredited. ENROL NOW FOR OUR FEBRUARY 2024 INTAKE AND START YOUR DREAM CAREER AS A WORLD CLASS CHEF.

ESSENTIAL RECIPES - SIDES

BASIL PESTO HASSELBACK POTATOES By Nompumelelo Shange Serves 4 INGREDIENTS • • • • • •

4 medium potatoes 4 tablespoons olive oil 1 tablespoon crushed garlic 125g basil pesto salt pepper

METHOD 1. 2. 3. 4. 5. 6.

Cut the potatoes into thin and even slice, but not all the way through. In a small bowl mix oil, garlic, salt, and pepper into a paste. Rub potatoes and in between the cuts to ensure they are all coated. Place in a preheated oven at 190‫﮿‬C for 90 minutes and broil for 2 minutes. Remove from the oven and baste with basil pesto while still hot. Serve and enjoy!

SPICY CHAKALAKA By Sifo The Cooking Husband Serves 6-8 INGREDIENTS • • • • • • • • • • • • • •

¼ cup (60ml) canola oil 1 large brown onion, finely chopped ½ each large red and green bell pepper, pith removed, and diced 2 tablespoons (30ml) hot curry powder 2 tablespoons (30ml) medium curry powder 1 teaspoon (5ml) ground ginger 1 teaspoon (5ml) paprika 4 green chillies, chopped 5 large carrots, grated 1 can (410g) baked beans 2 tablespoons (30ml) tomato paste 1 tablespoon (15ml) curry paste ¼ cup (60ml) sweet chilli sauce salt and pepper, to taste

METHOD 1.

2. 3. 4. 5.

98 | Summer 2023/24 • essentialflavours.co.za

In a large saucepan, heat the oil over medium heat. Add the onion and red and green bell peppers. Sauté until the peppers have softened and the onion is translucent. Stir in the hot curry powder, medium curry powder, ginger and paprika. Add the chillies and carrots and stir to combine. Cook for a further 10 minutes, or until the carrots are soft. Stir in the baked beans, tomato paste, curry paste and sweet chilli sauce, and season with salt and pepper. Simmer for 5 minutes. Serve warm as a side for your braai.

ESSENTIAL RECIPES - SIDES

s e potatoe th r o f r te The wa lted, just e well sa b ld u o h s cooking ould for w u o y s y food, a ny starch a e ik L . toes pasta ason pota ’re e s ’t n a c you r they vely afte rtant as effecti it’s impo d n a , d e ’re cook ater they that the w ell seasoned is w cooked in best taste. for the

WARM POTATO SALAD By In the Kitchen with Vicky

• • • •

1 cup green beans 3-4 tablespoons bacon bits 1 cup chopped mushrooms salt and pepper

INGREDIENTS

METHOD

• • •

• • • •

500g baby potatoes 1 small onion, finely chopped red and yellow pepper (half of each) 2 tablespoons olive oil 1 teaspoon Italian herbs 1 teaspoon vegetable seasoning 3 tablespoons chutney

Add potatoes to a large pot and cover with water, add salt and boil them until soft but not overcooked. Drain well and slice potatoes into half and set aside. Cook bacon in a large pan over medium to high heat until crispy. Remove from the pan and set aside.

5. 6.

Using the same pan add oil and fry the onion over medium heat until softened. Add the peppers, green beans, mushrooms, herbs and vegetable seasoning, cook for 2 minutes, add the chutney and combine everything together. Add potatoes and bacon, toss to coat the potatoes and heat everything through. Transfer to a serving dish and garnish with parsley Serve warm.

essentialflavours.co.za • Summer 2023/24 | 99

N O L E M R E WAT Watermelon boasts a triad of flavours – bitter, sweet, and sour. The bitter flavours of the fruit are strong enough to keep the sweet from being overpowering, and the sour makes the bitter more manageable. All three together are what make watermelon so unique.

Essential nutrients: Vitamin A, Vitamin B6, Vitamin C, lycopene, antioxidants, and amino acids.

Health benefits • • • • • • • •

Helps you stay hydrated. Maintain a healthy weight. Protects against disease. Supports eye health. Boosts your immune system. Relieves muscle soreness. Aids skin health. Improves digestion.

Did you know? Watermelons are made up of 92% water?

100 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL RECIPES - SIDES

TOP TIP WOW You could up the d by la sa is factor of th and m ha adding Parma tra ex pistachios for an nei festive and prot n! packed salad optio

FESTIVE PINK SALAD Inspired by this season’s pretty pops of pink and green and thinking of lazy summer lunches overlooking the sparkling blue ocean! By Lucy Markewicz INGREDIENTS • • • • • •

⅛ watermelon, cut into 2.5cm cubes 4-6 radishes (I used some slices and halved some for texture and shape) ½ small red onion, thinly sliced ¼ cup microgreens ½ log goats cheese handful of edible flowers

For the dressing • ¼ cup olive oil • 2 tablespoons white wine vinegar • 1 clove garlic, peeled and chopped • 1 teaspoon Dijon mustard • 1 teaspoon honey • ¼ cup sparkling rosé wine (or non-alcoholic equivalent) • 1 teaspoon dried mint • 4 raspberries METHOD For the dressing 1. Place all the ingredients except the wine in a blender or Nutribullet and blend to combine. 2. Stir the wine into the dressing and it’s ready to go! To assemble the salad 1. Layer the watermelon cubes, radishes, and red onion onto a serving platter. 2. Drizzle with dressing and then crumble over the goat’s cheese. 3. Garnish with the micro greens and edible flowers. essentialflavours.co.za • Summer 2023/24 | 101

ESSENTIAL RECIPES

Elevate your ideal

summer salad WITH THE SIZZLING SUMMER HEAT, SALADS EMERGE AS A SMART CHOICE, OFFERING A REVITALIZING AND INVIGORATING MEAL THAT EQUIPS OUR BODIES WITH THE ESSENTIAL NUTRIENTS NEEDED FOR OPTIMAL WELL-BEING.

rafting the perfect salad involves incorporating five key elements: greens, sweetness, creaminess, crunchiness, and dressing. Delightful add-ins to consider include briny olives, salty capers, tangy sauerkraut, richly flavoured blue cheese or gorgonzola, or a dollop of jarred mango chutney. The goal is to infuse a touch of “wow” to make salads an even more appealing daily menu choice.

STRATEGIES TO ENHANCE AND SPRUCE UP THE PRESENTATION OF YOUR SALADS •

Unleash creativity with dressings: Experiment with a variety of salad dressings to enliven your dish.

•

Add a crunchy twist: Elevate the texture with croutons or seeds.

•

Fruit fusion: Incorporate berries, papaya, or watermelon for a burst of fruitiness.

•

Wholesome grains: Introduce grains like barley or lentils for added substance.

•

Protein variety: Explore different proteins such as chicken, eggs, or beans.

•

Veggie diversity: Try out various vegetables to diversify the flavour and colour palette.

•

Cheese selection: Enhance your salad with the richness of gorgonzola, blue cheese, or Swiss cheese.

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Infuse flavour and freshness into your salad Dried cherries, cranberries, or raisins are fantastic additions, offering both flavour and texture to your salad. They require minimal preparation and are quick to incorporate. Herbs like basil, chives, dill, or parsley can further enhance your salad’s taste and visual appeal.

The basics of salad dressings Salad dressings come in three fundamental types: 1.

Vinaigrette: Typically, a mixture or emulsion of salad oil and vinegar, often enhanced with herbs, spices, salt, pepper, sugar, and other ingredients.

Creamy dressings: These are usually mayonnaise-based, sometimes enriched with yogurt, sour cream, buttermilk, or milk.

Cooked dressings: Resembling creamy dressings, they are thickened with egg yolks and gently heated.

Pro tips for crafting the perfect sumery salad •

Textural diversity: Incorporate various textures, including chewy, soft, crunchy, wet, and dry elements.

•

Colourful enhancements: Edible flowers can brighten up your salad’s appearance.

•

Balancing act: Strive to maintain a balance between sweet and sour components.

•

Meticulous pairing: Carefully choose your salad ingredients and dressing to ensure they harmonize seamlessly.

Incorporating healthy salads into your diet offers a multitude of benefits. Not only are they a rich source of essential nutrients, but they can also aid in satiety, enhance your body’s access to vital vitamins and minerals, support weight management, and provide a refreshing reprieve from the summer heat.

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Share Sharethe thefestive festive joy joywith withLaborie! Laborie!

WW WW WW . L.. L A B O RR IREII E W IN II N E S .SC.. C O . Z.. Z A W W W LA AB BO O EW W NE ES CO O Z AA

Appetizers

essentialflavours.co.za • Summer 2023/24 | 105

ESSENTIAL RECIPES - APPETIZERS

CHRISTMAS CHARCUTERIE BOARD

TIP: Add Christmasthemed items such as red and white candy canes, rosemary stems, and gold Lindt chocolate to fit your Christmas theme.

ESSENTIAL RECIPES - APPETIZERS

CHRISTMAS CHARCUTERIE BOARD By Abigail Shidute The most important elements of a charcuterie board are meats, cheeses, savoury accompaniments, sweet accompaniments, and crackers. INGREDIENTS • • • • • • •

200g cream crackers 200g Provita crackers 1 cup raspberries 75g mild cocktail gherkins 1 camembert cheese 2 x 125g salami 175g Lancewood balsamic & onion dip 125g black pepper ham 125g honey ham 100g droewors

• • •

PERI PERI CHICKEN WINGS

• • • • • • • • •

1kg chicken wings 2-3 large red chillies 4 cloves garlic, minced 2 tablespoons fresh lemon juice ¼ cup olive oil 2 tablespoons smoked paprika 1 tablespoon Cajun spice 1 teaspoon onion powder 1 tablespoon honey

METHOD 1.

Roughly chop the chillies and remove the seeds if you prefer a milder marinade. Place all the marinade ingredients in a food processor and blend until you have a thick and smooth paste. In a large bowl, toss the wings with the marinade and cover in the fridge for at least an hour

METHOD 1.

3. 4.

By In The Kitchen with Nono INGREDIENTS

100g black pepper medium fat cheese 100g White Rock dried cranberry semi soft cheese 80g black olives 80g green olives 200g dried Turkish apricots 200g sesame seed pretzels 200gg plain pretzels 3 tablespoons raspberry or strawberry jam 3 basil stems with leaves

Choose your board: The size of your board or plate largely depends on the number of people you are serving, and it can be as large or small as you like. Cheese: The cheese anchors the board. Remove dip from the container and add to two smaller ramekins or bowls. Place the bowls opposite each

or overnight. Preheat the oven to 200°C and line a baking tray with foil. Bake the wings in the preheated oven for about 2025 minutes. Turn the oven to

other on the board and layer the other three cheeses at different places on the board. Meats: Fold the cold meat in half and fan them out like a deck of cards or fold them in half twice. Break the droewors into bite size pieces and place the meats on the board. Add savoury and sweet accompaniments: Fill in some of the gaps with the gherkins, dried apricots, olives. Separate colours in a way that allows the brightest colours to stand out and place foods together that pair well together. Fill in all the extra space with crackers: Look for gaps in the board and spread crackers throughout. Fill in any remaining space with pretzels and raspberries. Decorate with basil stems.

the grill setting and continue to cook the chicken wings for a further 5-7 minutes, until the skin is deep golden and starting to char in some areas and on the edges.

ESSENTIAL RECIPES - APPETIZERS

HARISSA CHICKEN KEBABS

Serves 2

HUMMUS

DID YOU KNOW Hummus is a natural aphrodisiac thanks to all of its n utrients, which includ e iron, magnesium, and potassium.

ESSENTIAL RECIPES - APPETIZERS

HARISSA CHICKEN KEBABS

By Kholiwe Rafu INGREDIENTS • • • •

4 boneless chicken thighs 8 red snacking peppers 2 small pitas 4 wooden or metal skewers

For the marinade • 1 tablespoon Moroccan rub • 1 teaspoon salt • 1 teaspoon black pepper • 1 tablespoon honey • juice of ½ lemon

For the glaze • 4 tablespoons harissa paste • 1 tablespoon olive oil • 1 tablespoon honey For the hummus • 1 can butter beans • 1 teaspoon tahini • juice of ½ a lemon • 1 teaspoon garlic • ½ teaspoon smoked paprika • ½ teaspoon ground cumin • 1 teaspoon salt • 2 tablespoon olive oil • 50ml water

Brie is a soft cheese known for its creamy texture and edible rind of white mould.

METHOD 1. 2. 3.

Cut the chicken thighs into 4 equal cubes each. Remove the green bud and piths from the peppers and cut them into 2 pieces each. Mix all the marinade ingredients in a bowl. Add the chicken and make sure all the pieces are evenly coated. Use the skewers to pierce a piece of chicken, followed by a piece of pepper. Make sure you are not collapsing the pepper as you do this. Alternate them like this until you have 4 alternating pieces on each skewer. You should have 4 kebabs. Cook them in an air fryer for

15 minutes at 190‫﮿‬C or in the oven for 20 to 30 minutes. Mix all the glaze ingredients in a small bowl. Warm them up in the microwave for 15 seconds. This will make the glaze runnier and easier to use. Glaze the kebabs every 5 minutes as they cook. Drain and rinse the butter beans. Add all the hummus ingredients, except for the water, to a food processor or blender. Blend and add water as needed. The amount you add will depend on how thick you prefer it. Stop blending once it is smooth. To serve, toast the pitas and cut them into small triangles. Smear some hummus onto a plate, add two kebabs and some of the toasted pita triangles. Use the pitas to dip into the hummus and enjoy!

BAKED BRIE By Itumeleng Mogotsi Prep: 3 minutes Cook: 15 minutes INGREDIENTS • • • • •

brie cheese honey rosemary cherries sourdough bread

• •

almond nuts chili flakes

METHOD 1. 2.

Preheat oven to 180°‫﮿‬C. Unwrap the brie and place in a small, shallow ovenproof dish slightly larger than the brie. Bake for 15 to 20 minutes or until melted through. To check, gently touch the centre of the brie; it should feel very soft like it is about to collapse if you press any harder. On top of the brie, add cherries, almonds, rosemary, and chili flakes and drizzle with honey. Serve with sourdough bread.

ESSENTIAL RECIPES - APPETIZERS

HERBED HAKE FISH BALLS WITH DILL YOGHURT & HOMEMADE PICKLES By Georgia East INGREDIENTS •

600g MSC certified hake fillets or any other MSC certified flaky white fish

For the fish balls • 1 shallot or small onion, chopped • 3 sprigs fresh dill • 3 springs flatleaf parsley leaves • 1 sprig fresh mint leaves • 150g mashed potato (at fridge temp) • olive oil • salt & pepper For the dill yoghurt • 250ml thick Greek yogurt • 3-4 sprigs fresh dill, finely chopped • ½ lemon, zested • 1 clove garlic, peeled and finely grated

TOP TIP

kled Make the pic ast a le cucumbers at r o you week ahead, -bought can use store kins in pickled gher urt. the dill yogh

For the pickled cucumbers (makes 500ml) • 400g small cucumbers • 150ml water • 10g white sugar • 10g salt • 250ml white vinegar • 1 bay leaf • 5g yellow mustard seeds METHOD 1.

Pickles: Use a pin to prick each cucumber a few times.

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5. 6.

Heat the water, vinegar, sugar, salt, bay leaves and mustard seeds, not letting the mixture come to the boil. Pack the cucumbers tightly into a large, sterilised jar and pour over the prepared brine, ensuring the cucumbers are completely covered. Tightly close the lid and leave the cucumbers to pickle for a week. Refrigerate after opening. Fish balls: Place the potato, shallot and herbs into a food processor and pulse until finely chopped. Slice the hake fillets into sections and add to a food processor and blitz carefully until combined. Season the mixture with salt and pepper to taste. Use a spoon to shape the mixture into small balls (polpettes), arranging them on a lined baking sheet. Refrigerate the polpettes for an hour or overnight to firm up. Next pour about 1cm of olive oil into a heavy-bottomed frying pan and carefully lower each polpette into the oil. Fry the polpettes over medium heat until brown on all sides, usually 5-8 minutes. Alternatively, drizzle a little olive oil over the polpette and bake on a lined sheet for 2530 minutes at 200°C. Dill yoghurt: Combine the chopped dill, lemon zest and grated garlic with the Greek yoghurt. Finely chop two pickles and add them to the yoghurt, along with 10ml of the pickling brine. Season with salt to taste and keep chilled until needed.

You have a Choice, Make it Green!

Our oceans are valuable in so many ways, from the air we breathe, ingredients for medicines and cosmetics, regulation of our climate and employment for over 2 billion people! Our oceans are a food source for seafood lovers, coastal communities, and fishers alike. Our seafood industry plays a pivotal role in driving the culinary and food scene, both locally and internationally, but our oceans are not limitless with marine species being overfished or depleted.

WWF-SASSI celebrates 20 years of ocean conservation working with major retailers and suppliers, seafood franchises, restaurants and chefs to transform the seafood supply chain. Whether you are a seafood lover, a fine-dining chef, a restaurant owner, a seafood deli or a retailer or supplier, your seafood choices can have a positive impact on our oceans, and help ensure a variety of seafood for time and generations to come!

For more information, visit wwfsassi.co.za

To conserve the oceans and it’s marine resources, the Southern Africa Sustainable Seafood Initiative (WWF-SASSI) was created 20 years ago, to promote sustainable seafood choices, combat irresponsible fishing practices and protect vulnerable fish species.

Use the “traffic light” system WWF-SASSI uses the iconic consumerfriendly, science-based “traffic light” system to list South Africa’s most popular seafood choices: red = don’t buy, orange = think twice, and green = best choice. This system makes it easier for seafood lovers, ocean lovers and suppliers of seafood to make a sustainable choice.

DOWNLOAD THE

WWF-SASSI APP

@SASSI

@WWFSASSI

essentialflavours.co.za • Summer 2023/24 | 111

ESSENTIAL RECIPES - APPETIZERS

DID YOU KNOW

You can free ze microgreens. This is a great way to preserve them for use in smoothies if you find you can’t use them all up in time.

WILD MUSHROOM ARANCINI TOPPED WITH TRUFFLE AIOLI & MICROGREENS By Ashleigh Hackland Serves 4 INGREDIENTS • • • • • • • • •

400g wild mushrooms, chopped 1½ cups of aborio rice 8 tablespoons butter 2 small shallots, diced 4 garlic cloves 2 sprigs of fresh thyme ½ teaspoon salt ½ teaspoon ground black pepper ¾ cup white wine

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ESSENTIAL RECIPES

• • • • • • • • • •

5 cups of chicken stock 1 cup cream 1 cup grated parmesan cheese 500g panko crumbs 2 eggs 200g all-purpose flour ½ cup aioli 2 tablespoons truffle oil 300ml canola oil 200g microgreens

METHOD 1.

7. 8.

In a deep pan, heat the butter over a medium heat, add the mushrooms and shallots, sauté until tender. Add the garlic, thyme, salt and pepper and stir for another minute before adding the rice and stir until it becomes translucent. Pour in the wine and bring to a simmer and stir until most of the liquid has been absorbed. Add 1 cup of broth and stir to repeat the process until most of the liquid is absorbed, this takes about 25 minutes. Gently stir in the cream and parmesan cheese and cook for a further 5 minutes before allowing the mixture to cool in the fridge. Once cooled, shape the risotto into golf size balls, roll in the flour and egg before coating in panko crumb. Heat the oil in a small sauce pan and fry until golden. For the truffle aioli simply add the truffle oil to your aioli and mix until even before serving with the arancini with microgreens.

For All the Good Girls and Boys! Handmade Artisanal Candy and Confectionery

BAKED FETA PASTRY SQUARES By Mariza Ebersohn INGREDIENTS • • • • • • • •

1 sheet puff pastry vegan feta sliced into fingers (substitute with cheese of your choice) sesame seeds salt to sprinkle vegan butter or margarine to brush hot honey or syrup ⅓ cup agave or raw honey 1 tablespoon chilli flakes

METHOD 1.

2. 3.

4. 5.

Slice the puff pastry into squares, add a feta finger in the middle, and fold over to make triangles. Press the edges with a fork and brush with butter or margarine. Top with sesame seeds, and some syrup and air fry or bake at 180˚C until crispy. Meanwhile, heat up the agave or honey until bubbly, add the chilli flakes, and once the squares have baked, top with the hot syrup and some salt and serve! Alternatively, you can add only the syrup before and after with the chilli flakes. Any sautéed or cooked vegetable can be added to the pockets, e.g. mushrooms, feta, leeks, corn, broccoli.

Order your Christmas Gift Boxes Now meshuggah.co.za

ESSENTIAL RECIPES - APPETIZERS

itters ury fr e-day o v a s e, -th simpl me-of r These those anyti ve them fo e a f ag eo ly h y cott k are on . I can easi n u h rve hc s snack topped wit t I’ll also se , bu with fast break and honey ch topped s a n a e chees s a light lu rocket, or my a d ea n m r a e c h t ha t i salad w o t nt d a a tom nack serve as an elega m s k e rea r firesid ey also wo with sour c lso h a dip. T apé topped t. You can u n hen o a t r c , t s l l tter ked i sma o r f m s d e ing, iz old pan-s after cook and c r e g r la le e. make m pizza-sty alternativ t e r h o t eff cut ower for a l

BABY MARROW, FETA & MINT FRITTERS

Serves 4 as a snack

114 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL RECIPES - APPETIZERS

BABY MARROW, FETA & MINT FRITTERS By Ilse van der Merwe INGREDIENTS • • • • • • • • •

350g baby marrows, coarsely grated 100g (1½ rounds) feta, crumbled 70g (½ cup) white bread wheat flour or cake wheat flour 5ml (1 teaspoon) baking powder 125ml (½ cup) finely grated parmesan 2 extra-large eggs a handful fresh mint, finely chopped salt and pepper, to taste 30ml (2 tablespoons) extra virgin olive oil

ROASTED BEETROOT & PLUM WITH WHIPPED FETA & PISTACHIOS

METHOD 1.

3. 4.

Place the grated baby marrows on a clean tea towel, then place two layers of kitchen paper on top and gently press to absorb any excess moisture. Transfer the blotted baby marrows to a mixing bowl along with the crumbled feta, flour, baking powder, parmesan, eggs and mint. Season with salt and pepper, then mix well using a wooden spoon. Heat the oil in a pan, then spoon heaped tablespoons of the mixture into the pan, leaving some space in between and flattening them gently with a spatula. Fry on both sides until golden, puffed up and fully cooked. Remove from the pan and serve warm.

By Itumeleng Mogotsi Prep 5 minutes Cooking time 50 minutes INGREDIENTS • • • • • • • • •

pistachios plain yogurt feta plums beetroot lemon zest olive oil black pepper salt

METHOD 1. 2. 3. 4.

TIP: You can also make

these with a 50:50 mixture of grated baby marrow and carrot.

6. 7.

Preheat oven to 200‫﮿‬°C. Wash and dry the beetroot, then put them in a roasting pan. Drizzle olive oil over the beetroot and let them cook for 40 to 45 minutes. Remove the beetroot from the pan and let them cool. Once cooled, rub the skin away with a paper towel; it should peel easily. Chop the beetroot and plums into slices, add honey and black pepper. In a blender, add the feta, Greek yogurt, lemon zest, and a little bit of salt. Let the ingredients blend until they are smooth. Take a spoon and place the whipped feta on a serving dish. Add the beetroot and plums and garnish with chopped pistachios. essentialflavours.co.za • Summer 2023/24 | 115

ESSENTIAL KIDS

THE HOLIDAY SEASON IS UPON US, AND THERE’S NO BETTER TIME TO GATHER THE FAMILY FOR SOME HEARTWARMING ACTIVITIES.

aking with kids is not only a delightful way to bond, but it also provides an opportunity to teach them valuable life skills while creating delicious treats. Here’s why you should consider baking with your little ones this festive season and a simple recipe to get you started.

Why bake with kids? •

Baking with kids:

creating sweet memories this

festive season

•

Quality time: Baking together provides precious moments of togetherness. It’s a chance to disconnect from screens and connect with each other. Skills development: Baking involves reading and following instructions, measuring ingredients, and learning about the science of cooking. These skills boost cognitive development. Creativity: Baking allows kids to get creative, from decorating cookies to designing their own cake. It’s a wonderful outlet for self-expression. Confidence building: Successfully creating something yummy can boost a child’s self-esteem and give them a sense of accomplishment. Sharing traditions: Baking can be a wonderful way to pass down family recipes and traditions. It’s an opportunity to share stories and create memories.

A festive recipe for the family Here’s a simple and festive recipe to get you started on your baking adventure with kids:

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ESSENTIAL KIDS

METHOD For the cheesecake filling 1. Line a small cookie sheet with parchment paper. 2. Add the cream cheese, sugar, and vanilla to a small mixing bowl. Mix on medium-high speed with an electric mixer until the cream cheese mixture is fluffy and the sugar has dissolved, about 2 minutes. 3. Scoop the cheesecake mixture into 2 teaspoon portions onto the baking sheet. 4. Freeze until frozen and very firm. For the spiced sugar 1. Add the sugar and spices to a small bowl. 2. Whisk to combine then set aside.

CHEESECAKE GINGERBREAD COOKIES By Zandeleen Thygesen INGREDIENTS For the cheesecake filling • 170g cream cheese • 3 tablespoons white sugar • ½ teaspoon vanilla essence For the spiced sugar • 6 tablespoons granulated white sugar • ½ teaspoon ground ginger • ½ teaspoon ground cinnamon • ½ teaspoon cayenne pepper • ⅛ teaspoon ground allspice • ⅛ teaspoon ground cloves For the gingerbread cookies • 2½ cups flour • 2½ teaspoons ground ginger • 2½ teaspoons ground cinnamon • ¼ teaspoon ground allspice • ¼ teaspoon ground cloves • ½ teaspoon salt • ½ teaspoon baking soda • 168g unsalted butter, softened • ¾ cup brown sugar • 2 egg yolks, at room temperature • 1 teaspoon vanilla • ⅓ cup molasses

For the gingerbread cookies 1. Preheat the oven to 180˚C. Line two baking sheets with parchment paper. 2. In a medium bowl, whisk together the flour, spices, baking soda and salt. Then set aside the flour mixture. 3. In a large bowl, cream the softened butter and brown sugar together until fluffy, about 2 minutes. Scrape the sides of the bowl as needed. 4. Add the egg yolks, molasses, and vanilla essence and mix for one minute on medium speed until fluffy. 5. Add the dry ingredients to the wet ingredients and combine on low speed. 6. Scoop the dough into portions, then roll into balls. 7. Press the cookie dough balls to slightly flatten them out, then place a frozen cheesecake ball in the centre. Close the cheesecake ball into the cookie dough and roll it into a ball again. Make sure the cheesecake is completely covered in cookie dough. Roll the cookie dough balls in the spiced sugar. 8. Transfer the cookie dough to a prepared baking sheet lined with parchment paper. Bake 6 cookies at a time for 11-12 minutes. 9. Let the cookies cool for 10 minutes before transferring them to a wire rack to cool completely. TOP TIP: Use Caramel Treat instead of cream cheese, or leave out the filling for a delicious soft ginger cookie.

Enjoy the sweet moments

The real joy lies in spending quality time together, sharing stories, and creating lifelong memories. The festive season is the perfect time to start this delightful tradition with your kids. So, roll up your sleeves, preheat that oven, and let the flour fly – it’s time to bake your way to sweet family moments. essentialflavours.co.za • Summer 2023/24 | 117

To serve

Use fresh wh ipped cream, a dust ing of cinnamon , and a good drizzle of the sauce with on e or two segments of orange.

DATE, ORANGE & BRANDY CAKE

• • •

By De Doorns Wine Cellar

•

INGREDIENTS • • • • • • • • • • • • • • •

100g chopped dates juice of 1½ oranges (250ml more or less) rind of 1 orange 3ml bicarb of soda 200g butter 175g castor sugar 2 eggs 1 teaspoon vanilla essence 200g cake flour 5ml baking powder 2.5ml bicarb of soda pinch of salt 5ml mixed spice 250ml buttermilk 100g chopped pecan nuts

For the syrup • 200ml orange juice • rind of 1 orange • 1 cup of honey (250ml) • 120ml The Cutting Brandy of De Doorns Cellar

40g butter 10ml vanilla essence extra 80ml of the brandy to finish the syrup segments of two oranges

METHOD 1.

2. 3. 4.

Bring the juice of the oranges, orange rind, and chopped dates to a boil. Once it boils take off the heat and add 3ml bicarb of soda and let it cool for at least 20 minutes. Cream together the butter and castor sugar until light and fluffy. Add eggs, one at a time, and add vanilla essence. Sieve the cake flour, baking powder, bicarb, salt, and mixed spice. Fold the dry mix in with the beaten castor sugar, butter, and eggs, alternating the 250ml buttermilk with the mixture , folding it all in together with a spatula. Add the cooled mixture of the dates, rind, and juice of the oranges to this. Add the chopped nuts and fold in gradually.

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Prepare a 23cm spring fold tin by lining it with baking paper and a good spray of Cook and Bake or Spray and Cook. Add mixture to the tin. 7. Bake for 50 to 70 minutes at 170˚C depending on your oven size. I used my 90cm Meerlust oven and it came out perfectly fine after 50 minutes. 8. Once the cake has baked, take it out of the oven to cool for at least 10 minutes. 9. Add only half of the syrup mixture and bring the other half to a boil again. Once it boils add 100ml of brandy and light it to flambe. 10. Boil for at least 2 to 3 minutes to reduce. Add the orange segments. This syrup will be used to drizzle over the portioned slices when serving. For the syrup 1. Add all the ingredients together, except for the butter and vanilla essence. Bring to a boil for at least 5 minutes until it has reduced a bit. 2. Take off the heat and stir in the vanilla essence and butter.

Desserts, Cakes &Treats

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ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

DID YOU KNOW? rs In every trifle, laye y, of something cake d an y m ea cr something e m co ty ui fr something a e ak m together to delicious treat.

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STRAWBERRY TRIFLE

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

STRAWBERRY TRIFLE By Tamara Reddy – Tasty on my Table

INGREDIENTS • • • • • • • • • •

1 vanilla sponge cake – I used the Golden Cloud vanilla cake mix 700g strawberries 1 tablespoon sugar 2 tablespoons strawberry jam 2 tablespoons hot water 2 x 90g Moir’s vanilla instant pudding 900ml milk 500ml cream 2 tablespoons icing sugar 1 slab Lindt white chocolate

METHOD 1.

Prepare the vanilla sponge cake according to the instructions on the box. You may also use a store-bought vanilla cake. Chop up 500g fresh strawberries and mix in some sugar. Whip up a mixture of strawberry jam and hot water and add it to the bowl. Give it a good mix and pop it into the fridge to chill. While the strawberries are chilling, prepare both boxes of vanilla instant pudding according to the instructions on the box and leave it to set at room temperature. Whip your fresh cream, adding in the icing sugar to make it extra sweet and yummy. Place it into the fridge until you are ready to use. Now comes the fun part – layering your trifle! Grab a trifle bowl and start by adding a layer of cake slices. Then, add a layer of fresh strawberries around the edge of the bowl, and put the macerated strawberries in the centre. Add a layer of vanilla pudding, followed by a layer of

sweetened whipped cream. Keep repeating the layers and finish off the trifle with a dollop of whipped cream on top. Decorate with strawberries and white chocolate shavings. Pop it into the fridge to set and get ready to dig in!

• • •

METHOD 1.

CHOCOLATE CARAMEL PANCAKES By Mariza Ebersohn

3. 4. 5.

INGREDIENTS • • • • • • • • • • • • • •

1 cup self-raising flour (or substitute with half chickpea flour for added protein) ¾ cup semi-whole wheat flour ¼ cup cacao powder 1 teaspoon baking powder 1 teaspoon baking soda ¼ teaspoon salt ¼ cup dairy-free chocolate chips 1 tablespoon apple cider vinegar 1½ to 2 cups plant-based milk ¼ cup coconut oil or olive oil 2 tablespoons maple syrup or golden syrup 1 teaspoon vanilla extract whipped coconut cream fresh fruit for serving

For the almond butter caramel • 1 heaped tablespoon almond butter • 2 tablespoons maple syrup or golden syrup or raw honey

½ teaspoon vanilla extract 2 tablespoons water pinch of salt

Sift together the flours, cacao powder, baking powder, baking soda and the salt and set aside. In another bowl, add in all the wet ingredients and leave to curdle for a few minutes. Add the wet ingredients to the dry ingredients and mix well until combined. Fold in the chocolate chips! Heat up a pan with some coconut oil and add a tablespoon of batter for each pancake, frying for 2 to 3 minutes on each side until brown and fluffy. Whisk together the caramel and then serve the pancakes with the caramel, whipped coconut cream, fresh cherries, and liquid syrup of choice.

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

BERRY PANNACOTTA By Kim Bagley

vanilla essence and gelatine to the milk mixture. Stir until the gelatine has completely dissolved. Pour into serving glasses (I’ve used 150ml capacity glasses) or ramekins and refrigerate until it sets, for about 4 hours or overnight.

For the Berry Compote 1. Wash the berries and drain well. In a small saucepan, add the berries, sugar, and lemon juice and bring to a boil. Simmer for 5 minutes and remove from the heat. 2. Cover and let it cool to room temperature. Blend until fine using a hand blender. 3. Add sauce to pannacotta and refrigerate until you are ready to serve. 4. Garnish with fresh berries.

Serves 4 to 5 Prep time: 5 minutes Cook time:15 minutes Setting time: 3 to 4 hours

MANGO PANNACOTTA

INGREDIENTS

Serves 4 Prep time: 20 minutes Set time: 4 hours

• • • • •

200ml milk 200ml cream 1 sachet (2 tablespoons) gelatine ¼ cup white sugar 1 teaspoon vanilla essence

For the Berry Compote • 250g blueberries • 250g strawberries • 125g raspberries • ¼ cup sugar • juice of half a lemon METHOD 1.

Dissolve gelatine in 3 tablespoons of cold water and let it swell for about 5 to 10 minutes. In a medium size saucepan bring the cream, milk, and sugar to a simmer over medium-low heat (do not boil). When sugar has dissolved remove from the heat and add

By Kim Bagley

INGREDIENTS • • • • •

200ml milk 200ml cream 1 sachet (2 tablespoons) gelatine ¼ cup white sugar 1 teaspoon vanilla essence

For the mango compote • 1 extra-large soft fresh mango, or 2 small to medium-sized • ¼ cup sugar • juice of half a lemon • 1½ tablespoons gelatine soaked in 2 tablespoons water METHOD 1. 2.

Dissolve the gelatine in 2 tablespoons of cold water and let it swell for about 5 to 10 minutes. In a medium saucepan, bring the cream, milk, and sugar to a simmer over medium-low heat

122 | Summer 2023/24 • essentialflavours.co.za

(do not boil). When the sugar has dissolved, remove from the heat, add the vanilla essence and gelatine to the milk mixture and stir until the gelatine has completely dissolved. Pour it into serving glasses (I’ve used 150ml capacity glasses) or ramekins and refrigerate until it sets, for about 4 hours or better overnight.

For the Mango Compote 1. Peel and cube the mango. 2. In a small saucepan add the mango, sugar, and lemon juice and bring to a boil. 3. Add the soaked gelatine and mix. 4. Simmer for 5 minutes and remove from heat. Allow to cool to room temperature. 5. Blend until fine using a hand blender. 6. Allow to completely cool before adding the compote to set the pannacotta. 7. You can decide if you want the compote added first or the pannacotta. 8. Refrigerate until set and ready to serve. 9. Garnish with fresh mango and shaved coconut.

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

@kholiwe_cooks

BISCOFF PANCAKE STACK

METHOD 1.

By Kholiwe Rafu INGREDIENTS For the pancakes • 1½ cups cake flour • 2 tablespoons sugar • ½ teaspoon baking powder • ½ teaspoon bicarbonate of soda • ½ teaspoon salt • 1 tablespoon instant coffee • 1 cup milk • 2 eggs • 1 teaspoon vanilla essence • 100g butter, melted For the cheesecake filling • 250g full-fat plain cream cheese • ½ cup Lotus Biscoff smooth spread • ⅓ cup icing sugar • 1 teaspoon vanilla essence • ½ cup cold whipping cream For the topping • 8 Lotus Biscoff biscuits • 2 tablespoon Lotus Biscoff smooth spread

4. 5. 6. 7.

Mix the dry ingredients in a bowl. In another bowl, use a hand mixer to beat the wet ingredients until fully combined. Add the wet ingredients to the dry and fold until just combined. Do not over mix. Use a non-stick pan and a cooking spray on medium heat. Use ½ cup measure to get the same size for all your pancakes. If you have egg rings, spray them with the cooking spray as well and use them to get perfectly round pancakes. Pour the batter into the pan and wait for the top to start forming bubbles before flipping them to cook the other side. Repeat this until the batter is finished. Place them on a cooling rack or paper towels so they can cool completely. Add cream cheese, Biscoff spread, icing sugar and vanilla essence to a bowl. Mix with a hand mixer until smooth and homogenous. In another bowl, whisk the whipping cream, using a hand mixer, until stiff peaks form. Combine the cream and cheese mixture by gently folding until combined. Place this in the fridge for about 30 minutes before using. To stack, start with a little filling, then a cooled pancake, followed by more filling. Continue this until the stack is as high as you would like it. Add filling to the top of the stack. Melt 2 tablespoons of the spread and drizzle this over the stack. Also use the biscuits as garnish by crumbling them. Use one whole biscuit as a topper for the stack. essentialflavours.co.za • Summer 2023/24 | 123

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

TROPICAL ETON MESS By Ilse van der Merwe INGREDIENTS • • • • • • •

1-2 ripe mangoes, peeled and sliced 3-4 ripe kiwi fruit, peeled and sliced 12-15 cape gooseberries 16-24 mini vanilla meringues (store-bought) ± 230g (¾ cup) passion fruit pulp, fresh or canned 250ml (1 cup) fresh cream, chilled a few fresh limes (optional)

METHOD 1.

Prepare a self-help dessert station: Place serving bowls or glasses with spoons on a table, put the meringues in a serving bowl and the fruit in separate bowls, with serving spoons. When you’re ready to serve, use a manual balloon whisk (or electric hand whisk) to softly whip the cream in a mixing bowl to soft peaks (it only takes a few minutes), then place it alongside the fruit and meringues, along with a few limes and a fine grater. To assemble, guests can spoon layers of (crushed, if they like) meringue, sliced fruit, whipped cream and passion fruit pulp into their bowls, topping it with freshly grated lime rind (if using).

124 | Summer 2023/24 • essentialflavours.co.za

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

PEPPERMINT CRISP TART By Cooking with Gaisang Hanyane INGREDIENTS • • • • • •

500ml whipping cream 1 tin Nestle Caramel Treat 400g tennis biscuits 150g unsalted butter ¼ cup milk 135g peppermint chocolate, chopped

METHOD 1.

5. 6.

In a food processor, blend 300g of tennis biscuits until they are fine crumbs. Melt the butter in the microwave and combine with the biscuit crumbs. Press the biscuit mixture into a loose bottom tart tin. Add the whipping cream to a bowl, and using a hand mixer, whip at medium speed until soft peaks form. Add the caramel treat and milk to a separate bowl and whisk until smooth. Add to the cream. Beat again until well combined and whipped to stiff peaks. Roughly chop the rest of the biscuits. Using a rubber spatula, fold through the rest of the biscuits and add half of the chopped chocolate into the whipped caramel cream mixture. Pour the mixture over the biscuit base. Cover the tart with clingwrap and place it in the fridge. Allow the tart to set for about 4 hours. Once the tart is firm, decorate it with the remaining peppermint chocolate, slice and serve immediately.

essentialflavours.co.za • Summer 2023/24 | 125

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

GINGERBREAD TIRAMISU CAKE

who or those This is f less lighter, prefer a e iconic sert – th s e d t e e with sw tiramisu is f o s r u o flav t! Th mas twis and a Christ a to m ke y s a e is hier cake ing healt oil s u e d a is m h less nts – wit ingredie , but certainly ar and sug s. This deliciou s s not le pot on erves a s s e d e k a this c sert table s e d r u o y as. Christm

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

GINGERBREAD TIRAMISU CAKE By Nikita Messina INGREDIENTS For the sponge • 2¼ cups plain whole meal flour or cake flour • 1½ teaspoons baking powder • ½ teaspoon baking soda • ½ teaspoon salt • 1 tablespoon ground ginger • 2 large eggs • 1½ cup plain yoghurt • ½ cup maple syrup • 2 teaspoons vanilla extract • ¼ cup olive oil (or any neutral oil) For assembling • ½ cup black coffee • 2 cups mascarpone or cream cheese • ¼ cup maple syrup • 2 teaspoons vanilla extract • gingerbread (or ginger biscuits) • cocoa powder for dusting

cool, carefully slice each in half to create 4 layers. 8. Brush the top of each sponge generously with black coffee. 9. Add the mascarpone, maple syrup and vanilla to a mixing bowl and whisk until combined. Crush your biscuits and fold them in. 10. Layer each coffee-soaked sponge with the filling and a dusting of cocoa powder. If there’s enough filling left, spread it around the cake.

• • • • • • • • •

METHOD 1. 2. 3.

NEW YORK-STYLE BAKED CHEESECAKE By Danielle Fredericks

• •

4. 5. 6.

INGREDIENTS

2 x 350g silken tofu boxes 1 cup sugar

3 tablespoons coconut oil 1 teaspoon lemon zest 3 tablespoons lemon juice 1 teaspoon vanilla extract 3 tablespoons cornstarch 1 cup almond flour 1 cup oat flour ½ cup coconut oil or butter ¼ cup maple syrup

Preheat the oven to 180‫﮿‬°C. Add all the crust ingredients together in a bowl. Ensure everything is well combined. Place the batter into a greased spring-foam cake tin and mould the base of the cheesecake. Add all the ingredients for the filling into a blender and blend. Pour the filling on top of the crust. Bake the cheesecake for 5060 minutes. Allow the cheesecake to cool thoroughly before placing in the fridge to set overnight.

METHOD 1.

4. 5.

Preheat oven to 180‫﮿‬°C or 160°‫﮿‬C fan. Grease and line two 17cm (or 15cm) round cake tins with baking paper. Combine flour, baking powder, baking soda, salt and ground ginger with a whisk in a small mixing bowl. Add the eggs, yoghurt, syrup, vanilla and olive oil to a large mixing bowl and whisk until smooth. Add the dry ingredients to the wet ingredients and fold until just combined. Divide the batter between two cake tins and bake for 1518 minutes, or until a skewer inserted comes out clean. Leave to cool in the tin for 5 minutes, then remove and leave to cool completely on a wire cooling rack. Once sponges are completely essentialflavours.co.za • Summer 2023/24 | 127

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

BEIGNETS WITH HONEY By Dine With Didi Serves 4 Prep time:2 hours Cooking time: 15 minutes INGREDIENTS

LEMON SQUARES By Danielle Fredericks INGREDIENTS • • • • • • • • • • •

1⅓ cups (200g) cake wheat flour ¼ cup coconut sugar 3 tablespoons water ¼ cup coconut oil, or sunflower oil 1 teaspoon baking powder 2 cups soy milk or any nondairy milk ⅔ cup sugar ½ cup cornstarch ½ cup lemon juice 1 pinch of turmeric lemon zest

METHOD For the crust 1. Preheat oven to 180‫﮿‬°C. 2. Add all the ingredients for the crust into a bowl and mix well. If the batter is too dry, add more oil. 3. Transfer the batter into a square baking tin and mould the crust. 4. Use a fork and gently poke a few holes into the crust. 5. Bake for 15 minutes. 6. Ensure crust has cooled for at least 10 minutes before prepping the filling.

For the filling 1. Add all the filling ingredients to a pot and whisk well. Make sure the heat is off. 2. Place the pot on medium heat and bring to a boil. You’re going to have to keep whisking until it starts to thicken. Continuous whisking also helps get rid of the cornstarch aftertaste. 3. Once thickened, pour the filling on top of the baked crust. 4. Once the filling has cooled, place in the fridge to set for at least 4 hours or preferably, overnight. 5. Once everything has set, cut the tart into squares and dust with some icing sugar just before serving.

128 | Summer 2023/24 • essentialflavours.co.za

•

1½ cups (350ml) steamed

• • • • • • • • • • •

milk 30g butter 1 large egg 50g white sugar 1 teaspoon baking powder 1 tablespoon (9g) dry yeast 550g white flour, sifted ½ teaspoon fine salt 1 teaspoon vanilla essence vegetable oil for frying honey for drizzling powdered sugar for dusting

METHOD 1.

Start by reducing the milk. In a small pot, simmer the milk over low heat for 35 to 40 minutes until it reduces by two-thirds, stirring frequently. Pour the warm evaporated milk into a mixer bowl and

BEIGNETS WITH HONEY

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

immediately add the butter. After 3 minutes, add the egg, sugar, and dry yeast. Whisk everything together with a fork. 4. Sift the flour into the bowl, add salt and baking powder, and knead the dough. Keep adding flour until the dough is no longer sticky. 5. Place the dough in a greased bowl, cover it with plastic wrap, and let it rise in a warm place for 30 minutes to an hour. 6. Once the dough has risen, knead it again. 7. Heat vegetable oil in a medium pot (at least 5cm deep) over a medium-low heat. 8. Roll out the dough to a thickness of 1cm using a rolling pin. 9. Cut the dough into cubes measuring 4 x 4cm or your desired size. 10. Carefully place the dough cubes in the hot oil. When they turn golden on the edges, flip them and hold with a fork to maintain their shape. 11. Once both sides are golden, transfer the beignets to a plate lined with paper towels to drain the excess oil. 12. Transfer to a serving plate, drizzle generously with honey, sprinkle powdered sugar over them all and enjoy! 3.

GOOEY FLOURLESS, GLUTEN-FREE CHOCOLATE BROWNIES By Kim Bagley INGREDIENTS • 5 eggs • 200g salted butter (melted) • 1 cup (250ml) brown sugar • 1 cup (250ml) cocoa powder

• • •

1 can butter or black beans pinch of salt 150g chopped chocolate of choice For the topping • 50g chopped pecan nuts • 80g chopped dark chocolate of choice METHOD 1. 2.

Preheat oven to 170°C. Remove excess liquid from the beans and blend 1 can of butter beans or black beans together until it resembles a fine, smooth paste. 3. In a bowl, whisk together the eggs, sugar and melted butter. 4. Add cocoa powder, and salt and mix. 5. Add the bean paste and blend until smooth. For best results use a blender or stick blender for a smooth consistency. Do not attempt this recipe if you do not have a blender or an electric beater. 6. Add chopped chocolate and fold into the mixture. 7. Line a baking dish with baking paper. Pour the batter into the dish and add chopped nuts and chocolate on top. 8. Place into a preheated oven and bake for 40 to 45 minutes. 9. The brownie should still be gooey in the centre when you remove it from the oven. Remember this is not a cake and should not be too dry. (You want those chocolate pieces to be melted in the centre.) 10. Allow to cool in the pan before cutting. 11. Serve with vanilla icecream or cream with a glass of milk on the side.

This i delicio s the most us, mo smoot ist, h, dec adent rich, brown choco ie you late ’l These flourle l ever eat. ss bro are pe wn who p rfect for tho ies r s option efers gluten e -free s, and it for ch ocolat ’s definitely e lovers is extr . This emely indulg rich and ent…

essentialflavours.co.za • Summer 2023/24 | 129

ESSENTIAL HEALTH

Beat the

Babelas

A NIGHT OF CELEBRATION CAN SOMETIMES LEAD TO A MORNING OF REGRET IN THE FORM OF A HANGOVER – COMMONLY KNOWN AS A BABELAS. WHILE THE BEST WAY TO PREVENT A HANGOVER IS MODERATION, IF YOU FIND YOURSELF DEALING WITH THE AFTERMATH OF A BIT TOO MUCH FUN, THERE ARE NATURAL HOME REMEDIES THAT CAN HELP YOU BOUNCE BACK.

any swear by medical rehydrate mixtures, sports drinks, or a greasy breakfast. While Amasi for example, which is a fermented sour milk drink, should be a go-to babelas cure as it’s rich in probiotics and rehydrates. As does our world-famous rooibos tea.

Tried-and-true methods to cure a hangover naturally

Hydration is key: One of the primary reasons for a hangover is dehydration. Start your day by drinking plenty of water to rehydrate your body. You can also opt for natural electrolyte-rich drinks like coconut water to replenish lost nutrients. Ginger for nausea: Ginger is known for its anti-nausea properties. Brew a cup of ginger tea or nibble on some ginger candy to ease that queasy feeling. Bananas for potassium: Alcohol can deplete your body of potassium. Bananas are a fantastic source of potassium and can help restore your body’s balance. Honey and toast: A simple toast with honey can provide a quick source of natural sugars to raise your blood sugar levels and help alleviate that groggy feeling.

Rest and sleep: Give your body the rest it needs. A hangover can leave you feeling fatigued, so take a nap, if possible, to allow your body to recover. Lemon and honey water: A glass of warm water with lemon and honey can help detoxify your system and boost your energy. Fruit smoothie: Blend fruits like berries, banana, and spinach into a smoothie. The natural sugars, vitamins, and antioxidants can help your body recover. Eat nutrient-rich foods: Choose foods high in antioxidants, like berries and dark leafy greens, to help your body repair itself. Exercise gently: If you’re up for it, a light, low-intensity workout can help increase blood flow and release endorphins, which might improve your mood. Remember, the best cure for a hangover is prevention. Drink responsibly, and always be mindful of your alcohol consumption. While these natural remedies can help alleviate the symptoms, they won’t erase the effects of excessive drinking entirely. If your hangover is severe or persists, it’s important to seek medical attention.

Drinks

ESSENTIAL RECIPES - DRINKS

Mocktails ORANGE & ELDERFLOWER MOCKTAIL By Nompumelelo Shange INGREDIENTS • • • • •

2 oranges 1 lemon 1 tablespoon elderflower syrup 1 teaspoon honey 1 teaspoon pomegranate seeds rosemary ice

SIFO’S MOJITO

• •

By Sifo The Cooking Husband

METHOD 1.

INGREDIENTS • • • • • • •

1 cup ice cubes, crushed 8 fresh mint leaves, more for garnish ½ fresh lime or lemon ½ teaspoon white sugar 250ml lemonade or soda water 25ml Mojito mint syrup 50ml vodka or white rum (optional)

2. 3. 4.

Squeeze oranges and lemon to release fresh juice. Add syrup and honey, stir until combined. Add ice and pomegranate seeds. Garnish with rosemary.

BERRY BLAST MOCKTAIL By Nompumelelo Shange INGREDIENTS • • • • • • •

400ml Berry Burst liquid fruit juice 200ml sugar-free Red Bull energy drink ice cubes 6 strawberries a handful of blueberries 2 sprigs of mint 3 orange slices

METHOD

In a glass, add a slice of lime, 8 mint leaves and sugar. Using a bar muddler, gently press together the lime, mint leaves and sugar Half fill the glass with crushed ice, then add the Mojito syrup, vodka or rum, and churn with a bar spoon. Top with more crushed ice and lemonade or soda water. Garnish with mint leaves and some lime wedges.

2. 3. 4. 5. 6.

Wash and cut strawberries into halves and divide them equally into glasses. Divide blueberries and add them to the glasses. Add a few mint leaves to each glass and crush until the fruits release juice and are blended. Add ice and orange slices. Add fruit juice and energy drink. Garnish with mint leaves and half sliced oranges.

ESSENTIAL RECIPES - DRINKS

SIMPLE LEMONADE By Lucy Markewicz INGREDIENTS • • • •

1 lemon, peeled and chopped ⅓ cup sugar ¼ cup water 1 litre water, to serve

METHOD 1. 2. 3. 4.

Blend together lemon, sugar, and ¼ cup water and pour into a pot. Boil for 5 minutes. To serve, mix together with a minimum of 1 litre of water, or to your taste. This lemon syrup can also be used as a base for cocktails and is used in the Raspberry Crush Fizz.

TOP TIP: Dress this up w ith gin or replace the water with champag ne when serving for a g reat punch bowl vi be!

Mix the perfect cocktail - every time! ad

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Mango

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ESSENTIAL RECIPES - DRINKS

IP:

TOP T

pour f fun, o o t i b t For a ture in s x i m s thi uld cle mo popsi rfect pool e pe for th ty trick! par

RASPBERRY CRUSH FIZZ By Lucy Markewicz INGREDIENTS • • • • •

15ml lemon syrup (from the lemonade recipe) 5 raspberries sparkling rosé wine 30ml gin (optional) basil and raspberries to garnish

METHOD 1. 2.

136 | Summer 2023/24 • essentialflavours.co.za

Crush the raspberries into a puree. Place gin (if using), lemon syrup, and muddled raspberries into a champagne glass, or your choice of glass. Top up with sparkling rosé wine and garnish with more raspberries and basil leaves.

ESSENTIAL RECIPES -DRINKS

CRANBERRY PUNCH By In the Kitchen with Vicky Makes 9-10 servings INGREDIENTS • • • • • • • •

10 cups cranberry juice 2 cups orange juice 2 cups apple juice 2 to 3 lemon slices cinnamon sticks star anise fresh cherries fresh rosemary

METHOD 1. 2. 3. 4.

In a punch bowl, add cranberry, orange, and apple juice. Add lemon slices, cherries, cinnamon sticks, and star anise. Chill until ready to serve. Add fresh rosemary before serving.

essentialflavours.co.za • Summer 2023/24 | 137

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To have your product listed contact Shireen Constable. shireen@mediaxpose.co.za 138 | Summer 2023/24 • essentialflavours.co.za

A E VA X C SA ILA LU S A BL IV IR E E PO A LY T RT A S LL

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It’s the perfect accompaniment to your leisure time! 140 | Summer 2023/24 • essentialflavours.co.za

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REJUVENATE

YOUR SENSES

Nestled in nature, Umngazi Hotel & Spa on the Wild Coast in the Eastern Cape, is a sanctuary in which to unwind and revitalize. Surrounded by the serene Wild Coast landscapes, it offers an escape from daily life, allowing guests to reconnect with nature, themselves and each other. For the health-conscious, Umngazi presents a plethora of outdoor activities that promote physical activity and happiness. Guests can explore scenic nature trails or engage in various water sports that not only offer fun but also invigorate the body. The resort's emphasis on healthy cuisine enhances the wellness experience. Every meal nourishes the body and delights the taste buds. Moreover, the tranquil ambiance allows for mindfulness and introspection. Guests can relax by the river, enjoy breathtaking sunsets, fostering mental well-being. With its commitment to health and wellness, Umngazi Hotel & Spa not only provides a blissful destination but also serves as a rejuvenating haven where all who visit can embark on a journey of

Umngazi was recently awarded the 2023 TripAdvisor Travellers' Choice Award This is a testament to the exceptional holistic experiences it offers.

self-care, relaxation, and serenity.

FOR MORE INFORMATION PLEASE CONTACT OUR RESERVATIONS TEAM

e: requests@umngazi.co.za | t: +27 (0)47 564 1115/6/8/9 | w w w . u m n g a z i . c o . z a

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Thursday evenings makes way for the Cape Point Vineyards Noordhoek Community Market which takes place on the estate every Thursday evening from 4.30pm to 8.30pm, in a stunning setting near the vineyard’s dam. Enjoy top quality food and drink along with the magnificent views. Entrance is free.

+27 (0)21 789 0900 l info@cape-point.com l www.cpv.co.za Cape Point Vineyards, Silvermine Road, Noordhoek