Affordable, tasty recipes - good for the whole family - Compiled by Heleen Meyer Photography by Adriaan Vorster
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A JOINT INITIATIVE BY
Compiled by Heleen Meyer
Photography by Adriaan Vorster
Affordable, tasty recipes –
good for the whole family
Foreword Contents
Food is central to the identity of South Africans. How healthily do you eat? ...p2 The recipes in this book were
During meals the family meets around the table. Guidelines for healthy eating ...p4 selected from family favourites
On holidays and high days we gather around the Planning healthy meals ...p6 contributed by people all over
braai and the potjie pot which reflect the diversity Takeaways and eating out ...p8 South Africa. These have been
Frequently asked questions ...p10 adapted to follow the guide-
of our country. Food has many memories associated
Shopping and cooking on a budget ...p12 lines of the Heart and Stroke
with it – the soup that warms our bodies and our Foundation South Africa. Re-
souls, the dish for our homecomings, and the Easy guide for reading food labels ...p13
member that healthy eating is
recipes that take us back to our youth. important for the whole family
Recipes
Food can also be our enemy. We are seeing rising levels of lifestyle diseases and not only for the person
w A bowl of soup ...p14 affected by a lifestyle disease.
in South Africa, with terrible impacts on our health – heart disease, stroke,
type two diabetes and cancers are all on the rise, due to our increasingly w Salads and veggies ...p22 Teach your children to eat
poor diet. w Lunch and supper ...p34
healthily from a young age to
protect them from chronic
We all know that staying healthy can be difficult. We have busy schedules, • Fish ...p35
diseases later in life. Healthy
and shrinking household budgets. Healthy foods recommended to us often • Vegetarian ...p43 food doesn’t have to be expen-
seem unavailable and unaffordable, leaving us feeling inadequate. It can be • Chicken ...p50 sive or bland and boring.
time-consuming to make the journey to the supermarket and to prepare a • Meat ...p60
We show you how to use as
meal, when fast food is closer to home. w Sweet treats and desserts ...p70 little fat, oil, salt and sugar as
Can we afford to spend more on so-called ‘healthy foods’? Do we have the w Snacks, breads and baking ...p82 possible and rather use herbs,
time to slave over a stove to make dishes that our families turn their noses lemon juice, salt-free spices and
Everyday ingredients in your kitchen ...p92 other seasonings to prepare
up at? The truth is healthy eating doesn’t have to be boring, expensive or
delicious food. We want to
complicated! It can be as simple as making small changes to your family’s Index ...p93
encourage you and your family
favourite dishes. This recipe book shows how to make food that tastes to gradually make changes to
good, is simple to prepare and is easy on the pocket. By using everyday the way you eat and cook. This
ingredients, you too can prevent yourself and your families from the Something to remember: will make a huge difference to
dangers of different lifestyle diseases. 1 tbsp stands for 1 tablespoon = 15 ml your health.
I am passionate about making healthy living accessible to everyone in 1 tsp stands for 1 teaspoon = 5 ml
South Africa and increasing our understanding of the risk factors of serious ½ tsp = 2,5ml
diseases. It has so many implications for the future of our nation. This recipe 1 tsp = 5 ml
2 tsp = 10 ml
book can show us how we can take responsibility for our own health, and
1 tbsp = 15 ml
how to protect our families now and in the future. 2 tbsp = 30 ml
Desmond Tutu
w ¼ cup = 60 ml
½ cup = 125 ml
1 cup = 250 ml
2 cups = 500 ml
How healthily do you and your family eat? PO
DO YOU USUALLY ...? YES NO
A healthy diet includes plenty of vegetables, fruit and high-fibre
starchy foods, and is low in fat (especially saturated fat), salt and Choose wholewheat or brown bread and flour, rather than white bread or
sugar. Take the quiz on the next page to see how healthily you and flour?
your family are eating. Your results will show whether you need to
improve your eating habits. Have at least 3 vegetables a day?
Have at least 2 fresh fruit a day?
Choose fat-free or low-fat dairy like milk, maas or yoghurt?
If you ticked “No” for any of the questions, your and/or your family’s
diet can be improved. The more “No” answers you ticked, the more Eat red meat (like mutton, beef or boerewors) less than 3 times a week?
unhealthy your diet is and the higher your risk of chronic diseases
such as high blood pressure, diabetes, heart disease, stroke and Include dried or tinned beans, split peas, lentils or soya in your meals at least
cancer. You need to think about changing your diet to improve your twice a week?
overall health. You can make a start by following the healthy eating
guidelines (pages 4-13) in this book and by preparing some of the Remove all the visible fat from meat before you eat it?
delicious recipes.
Remove the skin from chicken before cooking it?
Avoid eating high-fat foods such as chips, viennas, polony or chocolate?
Eat fish at least twice a week?
Avoid eating takeaways or street foods like doughnuts, pies, vetkoek,
samoosas, fried chips, fried chicken, gatsbies or ‘kotas’?
Try to cook with less oil and avoid deep-frying foods?
Avoid salty foods like polony, bacon, viennas, crisps, salty biscuits and high-
salt sauces like soya or barbeque sauce?
If you ticked “Yes” for some questions, you are making good Avoid adding extra salt to your food at the table?
progress, but you can still benefit by making more changes to your
eating habits. Try to avoid adding high-salt ingredients like soup powders, stock cubes or
If you ticked “Yes” every time – well done! You are well on your way salty seasonings to your food?
to preventing chronic diseases because you are choosing healthier
options and avoiding the unhealthy foods eaten by many South Choose healthier snacks like fruit, vegetables, low-fat or fat-free yoghurt
Africans. between your meals?
Carry on reading to learn more about healthy eating and why it is
Use soft tub margarine for your bread, rather than butter or brick margarine?
important for you and your family …
Avoid drinking sugary cold drinks or juices?
2. Cooking from the heart Healthy eating questionnaire adapted from Love my body love myself, Dr Marjanne Senekal, Cape Town, 2005.
Guidelines for healthy eating
Eat less salt and Eat less fat and chronic diseases. Sugar
7 avoid foods high 8 use the right in your diet comes from
A healthy lifestyle helps to prevent and control chronic diseases in salt. Eating type of fats or sugar added to hot
such as high blood pressure, diabetes, heart disease, stroke and too much salt can raise oils. Eating too much drinks, cereals and cook-
cancer. Healthy eating is one of the most important things you
your blood pressure fat and fried food can ing. High amounts of
can do for a healthier life. Remember that you also need to exer-
cise regularly and avoid smoking. The following tips will help you and increase your risk make you gain weight sugar are also found in
and your family to eat healthily. of stroke, heart and raise your choles- cakes, biscuits, dough-
attack and cancer. terol. Limit the amount nuts, sweets, chocolates
Some salt in your diet of fatty red meat, butter, and sweetened cold
comes from salt added hard margarine, cream, drinks.
Enjoy a variety heart disease and can- Bad fats can increase at the table or during lard and ghee that you
1 of foods. Eating cer. Good examples are your cholesterol and cooking, but more than use. Rather use good Drink plenty of
different types of brown or wholewheat block your blood ves- half of the salt that you (unsaturated) fats like 10 clean, safe
food gives your body all bread, coarse maize sels, which can lead to eat comes from pro- vegetable oils and soft water every
the nutrients it needs. (mealie) meal, oats and a stroke or heart attack. cessed foods. Examples tub margarine in small day. You need about
The more colourful your brown rice. Try to include tinned or are stock cubes, soup amounts. Nuts, seeds, 6-8 glasses of water a
plate of food, the wider powders, salty snacks peanut butter and avo- day. Most of this should
fresh fish as part of your
the variety. like chips and processed cados are also sources of come from tap water,
Try to eat 5 diet at least twice a
Eat dried
4 vegetables and week. Good examples meats like polony. good fats. but can include drinks
like tea, coffee or diluted
2 beans, split fruit every day. are pilchards, snoek, Ideally, you shouldn’t
have more than 1 tea- Eat less sugar fruit juice as well.
Remember to eat veg- sardines or tuna.
peas, lentils or
soya at least twice a etables and fruit from spoon of salt a day from 9 and avoid food
all sources. Gradually cut or drinks high If you drink
week. They are a good the different colour
6
Have low-fat
down on adding salt to in sugar. Too much 11 alcohol, drink
source of protein, low in groups (red, green, yel- milk, maas or in moderation.
your food and soon you sugar can also make
fat and high in fibre. You low and orange). The yoghurt every won’t notice the differ- you gain weight, which Women should not have
can replace meat in vitamins, minerals and day. Dairy products are ence. increases your risk of more than 1 drink a day
some meals with these fibre in these foods help an excellent source of and men not more than
foods. to protect you against calcium. This can help 2 drinks a day. One drink
chronic diseases. protect your bones and is equal to a can of beer
Make high- (340 ml) or a small glass
3 fibre starchy
Chicken, fish,
help prevent high blood
pressure, diabetes, os- of wine (120 ml) or a tot
foods part of
most meals. These
5 meat or eggs teoporosis and heart of spirits (25 ml).
can be eaten Pregnant and breast-
foods can help you feel disease. Good options feeding women should
fuller for longer and every day. Choose lean are low-fat or fat-free not drink any alcohol at
lower your risk of de- or lower fat options with dairy products and re- all, as it is very danger-
veloping obesity, less bad (saturated) fats. duced-fat cheeses. ous for the baby.
4. Cooking from the heart Cooking from the heart 5.
Here are some suggestions to make your meal planning easier. Choose one
Planning healthy meals option per meal and one mid-morning and mid-afternoon snack.
Wholewheat or brown toast with peanut butter and banana
Planning your meals can help you eat more healthily within your Coarse mealie meal or sorghum (mabella) porridge with low-fat or fat-free milk or maas
Breakfast
budget. The food you eat should ideally be divided into 3 small Wholewheat or brown toast with boiled egg and soft tub margarine, thinly spread
mixed meals a day, with healthy snacks in between. The advice and
guidelines on the next page will help you plan effectively. Remem- Cooked oats porridge with cinnamon and low-fat or fat-free milk
ber not to skip meals as it will make you feel hungry and may Seasonal fresh fruit with low-fat or fat-free yoghurt sprinkled with raw oats
tempt you into eating unhealthy junk food, or eating too
much at one time. Wholewheat or brown bread with pilchards OR left-over lean chicken or meat with
lettuce, tomato and soft tub margarine, thinly spread
Baked beans on wholewheat or brown toast and soft tub margarine, thinly spread
Light meal
Brown or wholewheat bread thinly spread with soft tub margarine with mozzarella
r portion size cheese OR low-fat or fat-free cottage cheese OR boiled egg with lettuce and tomato
Controlling you
Rotis (p83) with left-over vegetable curry
Many South Africans are over- Hearty bean soup (p20) with wholewheat or brown toast and soft tub margarine, thinly
weight or obese. One way to spread
prevent this is to control the
portion size of the food you Chutney chicken (p56) with mashed potatoes (p32) and a green salad
eat. These tips may help you:
Main meal
Spaghetti bolognese (p65) with salad or vegetables
= Use a smaller plate and don’t Fish cakes with pilchards (p41) with baked potatoes, peas and carrots
overfill it.
= Dish up only once and avoid
Beef stew with vegetables (p67) on pap
Spicy samp and beans (p48)
having a second helping.
= Eat slowly and chew your Fresh fruit OR a small handful of dried fruit
food properly. Low-fat or fat-free yoghurt OR low-fat maas
= Don’t finish your kids’ left- Unsalted peanuts OR unsalted mopani worms OR homemade unsalted popcorn
overs. (not pre-packaged) with no added butter
Snacks
= Gradually make your portion
sizes smaller. Raw vegetable sticks like cucumber, carrots, celery or broccoli dipped in low-fat or
= Each recipe in this book
fat-free cottage cheese or yoghurt OR roasted or boiled mealies (corn on the cob)
shows the number of people Slice of wholewheat or brown bread with peanut butter OR pilchards OR lentil spread
that it serves. Use this to guide OR avocado (when in season)
your portion sizes.
Note – these ideas serve as a guide. For specific conditions such as diabetes,
high cholesterol, hypertension or for weight loss, an individualised meal plan and
portion guide is recommended. A dietitian could help you with more information
6. Cooking from the heart if you have one of these conditions.
Here are some good ideas on how to make healthier choices when eating out
Takeaways and eating out or when buying fast food from the cafeteria, street vendor or tuck shop.
INSTEAD OF … RATHER CHOOSE …
Fried foods Healthier cooked foods
Eating out can still be part of a healthier lifestyle if you choose your • Fried, battered, crumbed, deep-fried • Grilled, baked, roasted, steamed, boiled
meals carefully. Remember that many takeaway and restaurant Big portions Smaller portions
meals can be loaded with hidden fat, salt or sugar and the por- • Large, giant, mega, super-sized, jumbo • Small, half, ladies, kiddies
tions are often far too big. • Order starter instead of main meal or share
main meal
Greasy breakfasts Healthier breakfasts
• Fried or scrambled egg, bacon, sausages, • Poached or boiled egg with grilled tomato
chips and mushrooms
• Omelette with meat and cheese fillings • Omelette with veggie fillings
• Pastries, croissants, white toast, chocolate • Brown or wholewheat toast, muesli, fruit
member: or sweet muffins salad, low-fat or fat-free yoghurt
A few tips to re
Fatty main meals Leaner main meals
• Fried fish, calamari, fish cakes, chicken, • Grilled fish, chicken breasts or lean steak
= Choose restaurants, schnitzels or ribs, fatty cuts of steak
• Large pizza with thick base, lots of cheese
• Small pizza with a thin base, half the
cheese and more veggie toppings
shebeens or takeaways that and meat toppings
provide healthier options and Side dishes high in fat Healthier side dishes
not just deep-fried foods. Look • Fried chips, potato with sour cream, fried • Steamed veggies, salad, baked potato
out for menu items with the rice (plain or with cottage cheese), steamed rice
Heart Mark logo. Cream-based sauces Lower fat sauces without cream or butter
= Beware of ‘eat as much as • Sauces made with cream, butter, cheese • Tomato-based sauce, chilli sauce. Order
sauces on the side, so you can control how
you like’ offers as this often much you use
makes you eat too much and Salads loaded with fats Healthier salads
become overweight. • Creamy dressings, mayonnaise or toppings • Salads with a variety of fresh veggies, low-
= Choose salads and veggies
like bacon, fried croutons, high-fat cheeses fat dressings on the side, used sparingly
on the side instead of chips. Oily lunches Healthier lunches
= Eat half of your meal and
• Fried hamburgers with creamy sauces and • Grilled chicken or pure beef burger with a
chips salad or chicken or veggie wrap
keep some for lunch the next • Vetkoek, gatsbies or ‘kotas’ with processed • Brown, seeded or wholewheat bread or
meats (viennas, polonies, russians, boere- pita with a lean filling (lean ham, beef or
day. wors, salami), pies, samoosas, chilli bites chicken, tuna, pilchards, low-fat or fat-free
= Rather pack your own lunch cottage cheese) and green salad
box to take to work or school. Sugary drinks Smarter drinks
• Sweetened fizzy cold drinks, energy drinks, • Water, sugar-free cold drinks, 100 % pure
This is cheaper and will help you juices with added sugar, milkshakes fruit juices (preferably diluted with water),
avoid buying fast or street foods. • Sweet wine, sherry, spirits with sweetened low-fat yoghurt drinks, rooibos tea
cold drinks, beers, ciders, spirit coolers • Dry wine, spirits with water, soda water or
diet cold drinks, light beers
Rich desserts Slimmer desserts
• Creamy cakes, tarts, doughnuts, ice cream, • Fruit salad, frozen low-fat yoghurt or
creamy mousses, chocolate, cream sorbet, baked fruit
8. Cooking from the heart
Frequently asked questions about healthy cooking Make your favourite recipes healthier by swopping some of these ingredients.
Cooking healthy meals is not as difficult as you may think. By making INSTEAD OF USING … RATHER CHOOSE …
small changes to the cooking methods and ingredients you use, Cream cheese, processed cheeses, cheese Low-fat or fat-free cottage cheese, lower fat
your meals can be much lower in fat, salt and sugar. spread or high-fat cheese like Cheddar cheeses like mozzarella
Full-cream milk, maas or cream Low-fat or fat-free milk, maas, plain yoghurt
or reduced-fat evaporated milk
How can I cut little water instead of colourful vegetable
1 down on fat frying them in oil. skewers, cutting veggies Butter, hard or brick margarine, ghee, short- Vegetable oil (like sunflower or canola oil) or
when cooking into different shapes or ening or lard soft tub margarine
w Cooking food on a
meat for my family? medium to low temper- arranging them into Oily sauces like mayonnaise and creamy Reduced-fat sauces like low-fat mayonnaise,
ature allows you to use funny faces. salad dressings plain yoghurt, tomato-based sauces, lower
w Always remove the
less oil. fat salad dressings
visible fat from meat and w Add grated or mash-
the skin from chicken. w Use cooking sprays ed vegetables as a hid- White flour, white bread, white bread- Brown or wholewheat flour, bread, bread-
den ingredient to fish crumbs crumbs, brown rice. Lentils or beans added
w Drain off visible fat for grilling or stir-frying. to white rice also helps increase your fibre
cakes, meat balls, mince
when cooking. Spoon w A non-stick or good intake
out and throw away any dishes, muffins, rice,
quality stainless steel stews and soups. Fatty meat or mince, organ meats or offal Meat with very little fat, lean or extra lean
left-over fat in the pan. pan can also help you to (tripe, brains, trotters, chicken feet) mince, fish, skinless chicken, beans and lentils.
This will also make your
w Allow soups, stews use less oil. meals go further, add Game, goat and ostrich meat are leaner
choices
and mince dishes to flavour and fibre, and will
cool down. Then spoon Do you have
off the fat on top and
3 some ideas to help them eat enough
veggies in a day.
Processed meats like polony, viennas,
salami, russians and boerewors
Lean, unprocessed cold meats. Make good
use of your left-overs like fish, skinless roast
get fussy eaters
throw it away. to eat more vegeta- chicken (p50) or lean meat for sandwiches
bles? How can I
w When pan-frying or
roasting meat, rather
4 prepare vegeta- Food canned in oil or brine Food canned in tomato sauce. If you use fish
w Introduce kids to a bles without canned in oil, drain off excess oil. Food
brush the meat with oil variety of vegetables losing their goodness? canned in brine can be lightly rinsed with
instead of pouring lots from a young age. Teach water to get rid of the extra salt
of oil in the pan. w Only peel vegetables
them to enjoy the natu-
ral flavour of veggies when necessary. Creamy, buttery or sugary sauces with veg- Make a lower fat sauce using low-fat or fat-
Which cooking early on, without adding w When cooking etables free milk and leave out the butter. Use just a
2 methods use fat, salt or sugar. veggies try to use as little sauce over veggies. Use herbs or spices
to flavour veggies or enjoy them raw
less fat or oil? little water as possible
w Season vegetables and don’t overcook
w Grill, steam, micro- with spices like cinna- Stock cubes, soup powders Homemade stock (p15), cornflour, cake flour
them. or split lentils to thicken soups or stews
wave, slow-cook, bake, mon or nutmeg with
stir-fry or pan-fry with pumpkin, instead of w Don’t soak cut veg-
Salt, salty seasonings like braai salt, bar- Fresh or dried herbs, lemon juice, green
very little oil, rather than butter or sugar. gies in water, as the beque or chicken spice pepper, onions, parsley, garlic, ginger, salt-
deep-frying food. vitamins and minerals free spices (like chilli powder, coriander,
w Make vegetables fun will leak into the water. cumin, curry powder, masala, paprika,
w Braise onions in a for kids by preparing pepper, turmeric)
10. Cooking from the heart
Shopping and cooking on a budget Easy guide for reading food labels
= Make a shopping list: Plan able Choose food with
h e a lt h ie r a n d more afford le Reading food labels helps you make healthier these logos. Health
If ilab
your meals and shopping. If you ot always ava organisations have logos
shop when you are hungry, you options are n th e choices. You’ll soon learn which foods are bet-
op, ask which they award to
may buy unnecessary or un- at your local sh them and ter choices. There are a few things you need
sto ck foods that are healthier
healthy luxuries. manager to rs to do the sa
me. to look out for on labels when shopping.
= Know the price: Get to know co u ra g e o th e choices. If you include
en
these foods as part of a
the average price of groceries or healthy diet, they can
= Cook with the right size
the price per kilogram. Look out Ingredients list Nutritional
Information table help prevent heart dis-
for specials on the things you
= This shows you how
pot: Try to use a pot or pan The first few ingredients ease, cancer or diabetes.
really need. that is the same size as the listed on a label makes
= Buy in bulk and in season: stove plate or gas hob, to pre- up the largest portion of much of each nutrient is
Buy vegetables and fruit when vent wasting electricity or gas. the food. Therefore in the food.
they are in season, as these are
= Cook with a lid: When avoid or eat less of a = Look at the numbers
usually cheaper. Buy more veg- food if the following per 100 g of the product
gies if fruit is too expensive. making a stew or soup, keep
O
the lid on. This way the food words are listed in the to compare similar
Buying discounted bulk or combo first few ingredients. foods with each other.
cooks faster and less electricity
= Use the table below
food and sharing with friends or
family can help save money. Buy is used. Fat, oil, lard, butter,
= Cook for more than one
more veggies rather than more cream, shortening, trans to decide if the food is
expensive meat. fat (or partially hydro- high or low in fat, satu-
O
meal at a time: This saves you
= Stick to affordable healthy genated fats). rated fat, sugar and
time and electricity. Be crea- sodium (salt).
= Foods in the ‘low’
foods: It is unnecessary to buy tive with left-overs and use Salt or any word
olive oil – sunflower or canola oil them for lunches or to prepare with ‘sodium’, MSG, ni-
O
are good choices. Choose low-fat a second meal. group can be eaten
trates or nitrites.
= Make your meals go
or fat-free milk – these often cost more often, but foods in
the same as full-cream milk. Skim- Sugar, sucrose, the ‘high’ group should
milk powder is cheaper and further: Adding beans, lentils glucose, maltose, be eaten seldom or on
healthier than coffee or tea or vegetables to bulk up meat dextrose, cane sugar, special occasions.
creamers. Tinned fish often costs or mince dishes can make corn syrup, fructose.
less than fresh fish or meat and is your meals healthier and more
just as nutritious. Oats, sorghum affordable.
= Think about your cook-
(mabella) or coarse mealie por-
ridge are healthier and cheaper Nutrient Low Moderate High
than some breakfast cereals. ing options: Use the stove (values are per Go ahead!
= Do it yourself: Buy a whole
Watch out! Too much!
top or microwave instead of 100 g of food) Eat more often Eat sometimes Avoid
the oven to save electricity.
chicken, cut into portions and re- Hay or wonder boxes are very Fat Less than 3 g 3 g - 20 g More than 20 g
move the skin. Grate cheese or
cut up veggies at home rather effective for slow-cooking Saturated fat Less than 1.5 g 1.5 g - 5 g More than 5 g
than buying expensive conven- beans, lentils, rice or stews as Sugar Less than 5 g 5 g - 15 g More than 15 g
ience food and meals. they do not use electricity.
Sodium (salt) Less than 120 mg 120 mg - 600 mg More than 600 mg
12. Cooking from the heart Cooking from the heart 13.
A bowl of soup
Homemade
A bowl of soup chicken stock
A steaming bowl of soup is a wholesome way to Recipe from Thabisa
feed a family. There is a soup for everyone – from Dingiswayo
a chicken and corn soup to a hearty bean soup. Makes about 1 litre
Flavour your soups with herbs and spices instead This tasty stock can be used
of salty ingredients like stock cubes. to flavour soups, stews or
any other dish that requires
stock. Shop-bought stocks
15. Homemade chicken stock are often very salty, so rather
make your own. It’s also a
16. Chicken and corn soup great way to use the chicken
carcasses that you would
17. Vegetable soup with mince normally throw away.
18. Mushroom soup 1 cooked chicken carcass
19. Butternut soup or bones from 4-6 portions
1 large carrot, quartered
20. Hearty bean soup 1 large onion, quartered
21. Spicy red lentil and vegetable soup 1 celery stalk with leaves,
quartered
6 cups (1,5 litres) water
2 sprigs parsley
2 bay leaves
3 whole cloves
5 black peppercorns
1. Place all the ingredients
in a large pot.
2. Bring to the boil, reduce
Tips
the heat and simmer with-
out a lid for 45 minutes to 1. Use fish heads or
develop the flavours. double the veggies to
3. Pour the stock through a cook fish or vegetable
sieve or spoon out veggies, stock.
herbs, spices and bones. 2. Add any other whole
4. Use stock according to spices or add a slice of
the recipe or cool com- fresh ginger, 2-3 cloves
pletely and refrigerate for of garlic, a cinnamon
2-3 days. Alternatively, stick or curry leaves for
freeze and use instead of more flavour.
bought stock.
Cooking from the heart 15.
Vegetable soup 2 large tomatoes, peeled 1. Heat half the oil in a large
A bowl of soup with mince and chopped pot and fry mince until gol-
den brown. Spoon meat out
3 potatoes, peeled and
cubed and drain off any excess fat.
Recipe from Hettie Little 2. Add rest of the oil and fry
Serves 8 – 10 4 carrots, grated onion and garlic in the
3 celery stalks with leaves, same pot with paprika, co-
1 tbsp (15 ml) sunflower oil roughly chopped riander and herbs.
250 g lean beef mince 3. Add mince and Worcester
4 cups (1 litre) Homemade sauce and simmer for 10
1 large onion, chopped stock (p15) or water with minutes. Add remaining in-
2 tbsp dried mixed herbs gredients, except the garam
1 clove of garlic, finely
chopped 8 cups (2 litres) water masala, lemon juice and
pepper. Stir well.
1 tbsp (15 ml) paprika ½ x 500 g packet dried 4. Simmer, with a lid, over a
soup mix low heat for about 2 hours
2 tsp (10 ml) ground
coriander 2 tsp (10 ml) sugar or until the soup mix is
2 tsp (10 ml) garam masala cooked and the soup is
1 tbsp (15 ml) dried mixed thick. Stir every now and
herbs lemon juice and black then.
Tip 1 tbsp (15 ml) Worcester pepper to taste 5. Add the remaining ingre-
sauce dients and serve warm.
Fish soup: Replace the
chicken with left-over
fish or hake. Stir into
soup at step 5.
Chicken and corn 2 tsp (10 ml) ground 2. Heat oil in a large pot
soup coriander and fry chicken, onions and
4 cups (1 litre) water garlic for a few minutes.
Recipe from Fazlin Sandan 3. Add potatoes, cumin,
2 tbsp (30 ml) dried mixed ground coriander, water
Serves 6 – 8 herbs and dried herbs. Bring to
This family recipe is a very 1 cup (250 ml) low-fat or the boil, reduce the heat
popular meal with both kids fat-free milk and simmer for 30 minutes
and grown-ups. 1 cup (250 ml) frozen or until the chicken is
whole kernel corn, rinsed cooked.
(optional) 4. Spoon out the chicken.
2 chicken breasts on the Remove bones and shred
bone, skin and all fat re- 1 x 410 g tin cream style meat.
moved sweetcorn 5. Stir chicken, milk, corn Tips
1 tbsp (15 ml) sunflower oil lemon juice and black and sweetcorn into the
pepper to taste soup and heat through. 1. Enjoy left-overs for
2 onions, chopped 6. Season with lemon juice lunch the next day, or
3 tbsp (45 ml) chopped and pepper. Stir in fresh freeze for another meal.
1 clove of garlic, finely fresh coriander or parsley
chopped herbs and serve. 2. Pea soup: Replace
7. Remember that the soup mix with dried
2 large potatoes, peeled 1. Cut chicken breasts in tinned sweetcorn contains split peas.
and chopped half with kitchen scissors or salt, so don’t add salt at the 3. Stir in thinly shred-
1 tsp (5 ml) ground cumin a sharp knife. table. ded cabbage or
spinach at the end of
the cooking time.
16. Cooking from the heartA bowl of soup
Mushroom soup
Recipe from Mariam Jaffar
Serves 4
Mariam says that her recipe
has been in the family for
years and is perfect for a
special occasion. The home-
made stock is delicious and
contains no added salt.
1 tbsp (15 ml) sunflower oil
1 large onion, chopped
1 clove of garlic, finely
chopped
500 g mushrooms, sliced 1. Place veggies, apple and
½ tsp (2,5 ml) curry pow- spices in a large pot with
der or to taste olwetsi the water.
Komane Ram
¼ cup (60 ml) cake flour 2. Bring to the boil, reduce
the heat and simmer for 30
4 cups (1 litre) Homemade Butternut soup minutes or until the veggies
stock (p15) or water with are tender.
2 tbsp dried mixed herbs Recipe from Komane 3. Remove from the heat,
1 cup (250 ml) low-fat or Ramolwetsi blend mixture until smooth
fat-free milk Serves 6 or mash with a potato
lemon juice and black masher.
pepper to taste The spices and apple add 4. Return mixture to the pot
delicious flavours to the and add milk, lemon juice
2 tbsp (30 ml) chopped soup and the potatoes give and pepper.
fresh parsley or thyme it a creamy texture. 5. Heat through and serve
warm.
1. Heat oil in a large pot and
fry onion and garlic for a
Tips 1 large (1 kg) butternut,
few minutes.
2. Add mushrooms and 1. If you prefer, this soup peeled and chopped Tips
curry powder and fry until can be blended or liq- 2 large potatoes, peeled
uidised. and chopped 1. This soup freezes
golden brown. well if liquidised. Make
3. Stir in the flour until well 2. Broccoli soup: Re- 2 onions, chopped double and freeze for
blended. place the mushrooms
4. Add stock and bring to 1 Granny Smith apple, another day.
with broccoli and sim- 2. Cauliflower soup:
the boil. Reduce heat and mer until the broccoli is chopped
simmer for 20 minutes, or 2 tsp (10 ml) ground nutmeg Replace the butternut
until slightly thickened. tender, but still bright with 400 g cauliflower
5. Stir in the milk. Season green in colour. Serve as 1 tbsp (15 ml) ground and another 2 pota-
with lemon juice and pep- above. cumin toes. Cook as above.
per and stir in parsley. 3. Budget tip: Substitute 3. Sweet potato can be
6. Serve soup on its own or half of the mushrooms 7 cups (1,75 litres) boiling
water used instead of the
with 1-2 slices of brown or with 2-3 potatoes, potatoes. The butternut
wholewheat bread per peeled and chopped. ½ cup (125 ml) low-fat or
person as a main meal. can also be replaced
fat-free milk with sweet potato for a
lemon juice and black sweet potato soup.
18. Cooking from the heart pepper to tasteA bowl of soup
Hearty bean soup 1 tbsp (15 ml) dried mixed fry carrots, onion and garlic.
herbs 3. Stir in the stock, dried
Recipe from Hilda Williams 1 cup (250 ml) uncooked herbs, lentils and beans.
Serves 8 brown lentils 4. Bring to the boil and re-
duce the heat. Simmer, with
The dried beans, lentils and 4 tomatoes, chopped a lid, for 1½-2 hours or until
the beans are tender. Spicy red lentil and 4 tsp (20 ml) ground cumin ½ tsp (2,5 ml) salt
veggies make this a filling 1 tbsp (15 ml) tomato
soup for winter. Beans and paste 5. Add tomatoes, tomato vegetable soup 2 tsp (10 ml) curry powder lemon juice and black
lentils are a healthy source paste and cabbage and sim- or to taste pepper to taste
of protein. 2 cups (500 ml) thinly mer for another 15 minutes. Recipe from Delicia Czech
sliced cabbage or spinach 8 cups (2 litres) water 1. Heat oil in a large pot and
Stir in the parsley, sugar and Serves 6 – 8
¼ cup (60 ml) chopped salt. 1 cup (250 ml) uncooked fry onions, ginger and spices.
1 cup (250 ml) dried sugar 6. Season with lemon juice Remember that red lentils red lentils 2. Add water, lentils, carrots
beans fresh parsley
and pepper. cook in 20 minutes, making 3 carrots, coarsely grated and potatoes.
1 tbsp (15 ml) sunflower oil 2 tsp (10 ml) sugar this a quick soup. 3. Bring to the boil, reduce
2 potatoes, peeled and the heat and simmer with a
½ tsp (2,5 ml) salt
2 carrots, chopped Tip 1 tbsp (15 ml) sunflower oil
grated lid for 20 minutes or until
1 onion, chopped lemon juice and black 2 tomatoes, peeled and the lentils are tender.
pepper to taste Only add the tomatoes 2 large onions, chopped chopped 4. Add tomatoes, herbs and
1 clove of garlic, finely after the beans are salt and heat through.
chopped 1. Soak beans in 1 litre of cooked, otherwise they 2 cm piece fresh ginger, 1 tbsp (15 ml) chopped 5. Season with lemon juice
8 cups (2 litres) Homemade water overnight. Rinse and grated fresh mint
will prevent the beans and pepper and remember
stock (p15) or water with drain. from softening. 1 tbsp (15 ml) ground 1 tbsp (15 ml) chopped not to add extra salt at the
3 tbsp dried mixed herbs 2. Heat oil in a large pot and coriander fresh parsley or coriander table.
20. Cooking from the heart Cooking from the heart 21.Salads and veggies
Salads and veggies
Make the most of the natural flavours of veggies
when preparing salads and side dishes. Although
some veggies need to be cooked, eating raw veg-
gies is an important part of a healthy way of life.
23. Broccoli and cauliflower with a creamy sauce
24. Three bean salad
25. Potato salad
26. Green goddess pasta salad
27. Yummy potato bake
28. Butternut and sweetcorn bake Tip
29. Oven-baked chips You can also use this
sauce as a dipping
30. Pearled wheat and spinach salad sauce with veggies or
spoon it over baked
31. African salad with a twist potatoes.
32. Sweetcorn fritters
32. Creamy mashed potatoes Broccoli and ¼ cup (60 ml) grated 1. Cut broccoli and cauli-
cauliflower with a Cheddar cheese, preferably flower into smaller pieces.
33. Coleslaw with apple and yoghurt creamy sauce reduced fat 2. Place in a pot with 1-2 cm
175 ml plain low-fat of water and simmer until
Recipe from Susan Erlank yoghurt tender, but still crunchy.
Serves 6 ½ cup (125 ml) plain smooth Drain well.
low-fat cottage cheese 3. Mix cheese, yoghurt,
This is a lighter version of cottage cheese, nutmeg,
the well-known cauliflower ½ tsp (2,5 ml) ground
cheese. By using yoghurt nutmeg or paprika parsley, mustard and salt.
instead of a rich cheese 4. Pour some of this sauce
4 tsp (20 ml) chopped fresh
sauce, broccoli and cauli- over the veggies. Sprinkle
parsley
flower is still a delicious with paprika and serve with
side dish. 1 tsp (5 ml) prepared the rest of the sauce.
mustard (optional) 5. Serve hot or at room
200 g broccoli ½ tsp (2,5 ml) salt temperature as a side dish
200 g cauliflower pinch paprika or peri peri with meat or chicken.
Cooking from the heart 23.Potato salad
Salads and veggies pepper, mayonnaise,
Recipe from Anna Nkoana ½ cup (125 ml) plain low-
Serves 8 fat yoghurt yoghurt and parsley.
Three bean salad 3. Mix sauce into potatoes
1 tbsp (15 ml) chopped with red pepper and onion.
Potato salad is often covered fresh parsley
Recipe from Natasja de Jager in mayonnaise. The combi- 4. Sprinkle with egg and
Serves 6 nation of yoghurt and may- ½ red or green pepper, serve as a side dish.
onnaise makes it lower in fat seeds removed and
Everybody knows a three and even more yummy. chopped
bean salad. This version uses ½ onion, finely chopped
Tip
less oil and sugar and is just (see tip on p24)
as tasty. 8 medium potatoes in the If fresh chives are avail-
skin 1 hard-boiled egg, peeled able, add 2 tbsp
1 tsp (5 ml) salt and chopped (optional) chopped chives to the
200 g green beans, sauce.
quartered pinch of mustard powder 1. Place potatoes and ½ tsp
1 x 410 g tin butter beans lemon juice and black of the salt in a pot with
or red kidney beans, pepper to taste water. Bring to the boil and
drained cook until tender. Allow to
½ cup (125 ml) mayon- cool, peel and cut in cubes.
1 x 410 g tin baked beans naise, preferably reduced 2. Mix mustard, the rest
in tomato sauce fat of the salt, lemon juice,
1 onion, finely chopped
(see tip)
1 red or green pepper,
seeds removed and
chopped
2 tbsp (30 ml) chopped
fresh parsley or 1 tsp dried
parsley
2 tsp (10 ml) sugar
¼ cup (60 ml) white or red
grape vinegar
2 tbsp (30 ml) sunflower oil
1 small clove of garlic,
finely chopped
black pepper to taste
1. Place green beans in beans, onion and red
Tip
2 cm of water in a small pot pepper together. To soften the strong
and bring to the boil. 4. Mix the remaining ingre- flavour of raw onion,
2. Reduce the heat and sim- dients. Stir into the bean cover with boiling water
mer for 10 minutes or until mixture and refrigerate for and allow to stand for a
just tender, but still bright 1 hour or overnight. few minutes. Drain well
green. Drain well. 5. Serve as a side dish or and use as above.
3. Mix the green and tinned salad.
24. Cooking from the heartSalads and veggies Salads and veggies
1 green or red pepper,
seeds removed and
chopped
½ cucumber, chopped
2 tomatoes, chopped
Marthie Roux
1 green chilli, finely
chopped (optional)
1 cup (250 ml) frozen
whole kernel corn or peas,
rinsed
3 tbsp (45 ml) chopped
fresh parsley or coriander
black pepper to taste
1. Bring a large pot of water
to the boil. Add pasta and
salt. Cook until tender and
drain well.
2. Meanwhile mix the oil,
mustard, lemon juice and
sugar.
3. Pour half of this dressing Yummy potato ½ tsp (2,5 ml) salt even layer on top.
over the warm pasta and bake black pepper to taste 5. Cover with remaining
mix through. Allow to cool. potatoes and pour over the
4. Mix remaining ingre- 10 medium potatoes in the rest of the sauce.
Recipe from Marthie Roux skin, thinly sliced
dients with the pasta and Serves 8 – 10 6. Sprinkle with cheese,
dressing and season with 2 onions, sliced cover with foil and bake for
pepper. A potato bake is always a 45 minutes. Remove the foil
1 clove of garlic, finely and bake for another 15
favourite, but is often very chopped
rich and salty. Try this minutes or until golden
Tips version with yoghurt and 125 g mushrooms, sliced
¼ cup (60 ml) grated
brown and cooked.
mushrooms and watch how
1. When in season, an it becomes your new Cheddar cheese, prefer-
250 g shell noodles or favourite. ably reduced fat
Green goddess avocado is delicious in
pasta salad other small pasta shapes this salad.
1. Preheat oven to 180 °C. Tips
2. You can add left-over 1 cup (250 ml) plain low-fat
½ tsp (2,5 ml) salt chicken or tuna a light 2. Mix yoghurt, milk, flour,
Recipe from Margot Ann yoghurt herbs, salt and pepper. 1. Dried or fresh thyme
Garson 3 tbsp (45 ml) sunflower oil meal. is delicious in this dish.
3. This salad can be 3 tbsp (45 ml) low-fat or 3. Spread a little of this
Serves 6 1 tsp (5 ml) prepared mus- fat-free milk sauce on the base of an 2. You can replace half
made with 2 cups the potatoes with sliced
tard cooked brown rice in- oven dish.
The name of this recipe was 2 tbsp (30 ml) cake flour 4. Layer half the potatoes butternut or sweet
3 tbsp (45 ml) lemon juice stead of pasta. 2 tsp (10 ml) dried on the sauce. Place onions, potatoes.
a way for Margot to convince
her kids to eat fresh veggies. 1 tsp (5 ml) sugar origanum or mixed herbs garlic and mushrooms in an
26. Cooking from the heart Cooking from the heart 27.Salads and veggies
Oven-baked chips
Recipe from Keneoe Moroa
Serves 8
These are a healthy alterna-
tive to deep-fried chips. Kids
love them and the garlic
becomes sweet and golden
for the adults. Do try the
flavour options in the tips.
8 medium potatoes in the
skin
3 tbsp (45 ml) sunflower oil
black pepper to taste
½ tsp (2,5 ml) salt
1 tsp (5 ml) dried thyme or
rosemary
6-8 cloves of garlic, peeled
1. Preheat oven to 180 °C.
2. Cut potatoes into wedges
and place in a bowl.
3. Mix the rest of the ingre-
dients and pour over the
potatoes. Mix well to coat
the potatoes with the oil. Tips
4. Place in a single layer on
an oven tray. Bake for 30-45 1. This recipe works
400 g butternut, cut in minutes or until golden well with sweet pota-
Butternut and 1. Preheat oven to 180 °C. brown and crispy. toes and butternut, or a
sweetcorn bake cubes 2. Mix butternut, sweet po- combination of these.
400 g sweet potatoes with tatoes, onion and oil to- 2. The potatoes can be
Recipe from Husna the skin, cut in cubes gether in an oven dish. boiled or microwaved
Momim 3. Bake for 30 minutes or until almost tender and
Serves 4 – 6 ½ onion, halved and sliced until the veggies are just then cut into wedges.
1 tbsp (15 ml) sunflower oil cooked. Then they will bake for
Butternut is a versatile 4. Pour sweetcorn over veg- 20 minutes.
veggie with a naturally ½ x 410 g tin cream style gies and season with nut-
sweetcorn 3. Spicy potatoes:
sweet flavour. The creamy meg and pepper. Replace the herbs with
sweetcorn makes this a ½ tsp (2,5 ml) ground 5. Bake for another 15 min- 2 tsp paprika, curry
sweet and delicious side nutmeg utes or until golden brown. powder or turmeric.
dish without the need for Serve as a side dish with
cream or butter. black pepper to taste meat or chicken or a braai.
28. Cooking from the heart Cooking from the heart 29.African salad with a 1 cm piece fresh ginger, 30-40 minutes or until
Salads and veggies twist chopped cooked. Stir occasionally to
prevent it from burning.
1 green pepper, seeds
Recipe from Elizabeth removed and chopped 4. Chakalaka: If you enjoy
Pearled wheat and Mlomzale mealie pap with a sauce,
1 tsp (5 ml) curry powder prepare this while the pap
spinach salad Serves 6
4 tomatoes, chopped cooks.
Recipe from Candice Shaw Pap is eaten in many South 2 tsp (10 ml) sugar 5. Heat oil in a pot and fry
Serves 6 – 8 African homes. Each family onion, ginger and green
lemon juice and black pepper until soft. Add curry
has their way of enjoying it, pepper to taste
A more-ish salad with fresh with either maas or butter- powder, tomatoes and
herbs and veggies that milk or a tomato-based OR sugar and simmer on a low
Candice loves to make in heat for 20 minutes. Season
sauce. 2 cups (500 ml) low-fat
summer, for a braai or maas or buttermilk with lemon juice and
special family occasion. pepper.
2¼ cups (560 ml) water 6. Serve pap warm or at
1. Place water and salt in a
1 cup (250 ml) pearled ½ tsp (2,5 ml) salt large pot and bring to the room temperature with the
wheat (stampkoring) boil. Pour mealie meal into chakalaka sauce or maas as
3 cups (750 ml) coarse a side dish.
1 cinnamon stick or bay leaf mealie meal the water, but don’t stir yet.
2. Simmer for 2 minutes,
½ tsp (2,5 ml) salt then stir well with a
3 tbsp (45 ml) lemon juice Chakalaka sauce wooden spoon or fork.
or white grape vinegar 2 tsp (10 ml) sunflower oil
Reduce the heat. Tip
3. Cover with a lid and
3 tbsp (45 ml) sunflower oil 1 onion, chopped steam over a low heat for Umfino (pap with
black pepper to taste spinach): Place 1
2 tomatoes, chopped chopped onion or 1
bunch of spring onions,
½ cucumber, chopped chopped with 1 bunch
100 g spinach leaves, cut of spinach and ½ a
into strips cabbage, shredded in a
3 tbsp (45 ml) chopped large pot. Add some
fresh parsley water and simmer for a
few minutes. Then add
3 tbsp (45 ml) chopped the mealie meal with
fresh mint or more parsley the 2¼ cups water and
cook as above.
1. Place pearled wheat in a
pot with cinnamon stick
and salt. Cover with water
and bring to the boil.
2. Reduce the heat and
simmer for 30 minutes or 5. Refrigerate for 30 minutes
until the wheat is tender. and serve cold or at room Tip
Drain and cool. temperature as a side dish.
3. Mix lemon juice, oil and Add ¼ cup unsalted
pepper to make a dressing. peanuts just before
4. Mix veggies and herbs serving. Pineapple is also
with the wheat. Stir in the delicious in this salad.
dressing.
30. Cooking from the heartTips
1. Replace carrots with
a thick slice of butter-
nut, grated.
2. If preferred, you can
add ¼ cup each raisins
and unsalted peanuts.
3. Replace cumin with
garam masala for a dif-
Tips ferent flavour.
1. For a cheesy flavour
stir in 2 tbsp buttermilk
or plain smooth low-fat
cottage cheese.
2. Make mash with dif-
ferent veggies. A com-
Tips bination of potatoes
and sweet potatoes or
1. Pumpkin fritters: butternut and even
Substitute kernel corn carrots work well.
and sweetcorn for 2-3 3. Fresh or dried herbs
cups cooked and can be added to mash,
mashed pumpkin or like origanum, parsley
butternut. Fry as below. or thyme.
2. Mixed veggie frit-
ters: Replace the kernel
corn with 1 carrot and 1 egg, beaten Creamy mashed 1 tbsp (15 ml) chopped Coleslaw with ½ cup (125 ml) mayonnaise,
1 baby marrow, grated. ½ cup (125 ml) low-fat or potatoes fresh parsley or chives apple and yoghurt preferably reduced fat
Fry as below. fat-free milk ¼ cup (60 ml) low-fat or ¾ cup (180 ml) plain low-
3. Any left-overs are Recipe from Nompumelelo fat-free milk Recipe from Louise fat yoghurt
ideal for lunch boxes. 1 tsp (5 ml) ground mixed
spice Thanjekwayo lemon juice and black Bronkhorst ½ tsp (2,5 ml) cumin seeds
Serves 8 Serves 6 (optional)
½ small onion, finely pepper to taste
Sweetcorn fritters chopped or grated Mashed potato has its own A coleslaw should be a black pepper to taste
creamy texture. Just a little 1. Place potatoes, garlic, ½
2 tbsp (30 ml) sunflower oil crunchy, fresh salad. By serv-
Recipe from Miemie bit of milk and oil is enough tsp of the salt and some 1. Mix the veggies and
water in a pot. Bring to the ing the sauce on the side
Adshade to make it smooth. Try out apple with the orange juice.
1. Mix all the ingredients, the veggies and apple stay 2. Mix the rest of the ingre-
Makes 30 small fritters your own flavours with dif- boil and reduce the heat.
except the oil, together in a crispy. dients together to form the
ferent herbs and spices. 2. Simmer for 30 minutes or
large bowl. until potatoes are tender. sauce.
½ x 410 g tin whole kernel 2. Heat a thin layer of the oil 4 cups (4 x 250 ml) 3. Serve the coleslaw with
corn, drained 8 medium potatoes, 3. Drain well and return po-
in a frying pan. Add table- cabbage, finely shredded the yoghurt sauce on the
spoonfuls of the mixture to peeled and quartered tatoes and garlic to the pot.
1 x 410 g tin cream style 4. Mash with a potato or grated side. This is a delicious salad
sweetcorn the pan and fry on both 2 cloves of garlic, with pork or chicken.
sides until golden brown. masher and stir in the re- 2 carrots, grated
1 cup (250 ml) wholewheat quartered
3. Repeat with the rest of maining ingredients to form 1 apple, peeled and grated
flour the oil and mixture. 1 tsp (5 ml) salt a smooth mixture.
4. Drain on paper towel and 2 tbsp (30 ml) sunflower oil 5. Serve as a side dish with juice of 1 orange
½ tsp (2,5 ml) baking
powder serve warm as a side dish. a meat dish of your choice. 1 tsp (5 ml) ground cumin
32. Cooking from the heart Cooking from the heart 33.Lunch and supper Fish
2 tsp (10 ml) sunflower oil
1 large onion, chopped
Lunch and supper 2 cloves of garlic, finely
chopped
Make the main meal of the day not only a time for the family to get together, 1-2 green chillies or to
but a healthy part of your weekly meals. Remember to remove any visible fat taste, thinly sliced
(optional)
from meat and chicken and use veggies, herbs and salt-free spices to prepare
interesting, tasty meals for the whole family. Try some of the vegetarian 2 tsp (10 ml) curry powder
recipes to improve your family’s health even more. or to taste
1 tsp (5 ml) ground cumin
Fish Vegetarian 2 tomatoes, chopped
1 x 425 g tin pilchards in
35. Spicy pilchard stew 43. Brown lentil patties tomato sauce
36. Tuna bake 44. Roasted vegetables with pasta ½ tsp (2,5 ml) sugar or
37. Brown rice and tuna salad 45. Lentils and rice apricot jam
38. Tuna pie with potato topping 46. Mac and cheese with lentils ½ tsp (2,5 ml) salt
lemon juice and black
39. Baked fish with tomatoes 47. Vegetable curry bunny chow pepper to taste
40. Pasta with tuna and peas 48. Spicy samp and beans
1. Heat oil in a frying pan
41. Fish cakes with pilchards 49. Ratatouille with eggs and fry onion and garlic.
42. Snoek with apricot jam 2. Add chillies, curry powder
and cumin and fry for a few
Chicken Meat minutes.
3. Stir in tomatoes, pilchards
50. Whole roasted peri-peri chicken 61. Stew with beef and tomatoes with the sauce, sugar and
salt. Simmer over a low heat
51. Chicken biryani 62. Meat balls for 15 minutes.
52. Masala chicken with potatoes 63. Buttermilk marinated chops 4. Season with lemon juice
and black pepper. Serve
53. Chicken pie 64. Steak with mushroom sauce with a small portion of
54. Chicken pasta with broccoli 65. Spaghetti bolognese brown rice.
55. One-pot chicken 66. Pork sosaties
56. Chutney chicken 67. Beef stew with vegetables
57. Chicken à la king 68. Beef sishebo with beans Tip
Spicy pilchard stew Some people call this a
58. Lemon chicken 69. Cottage pie with sweet potatoes pilchard stew and others
59. Chicken stir-fry Recipe from Tebatso
know it as a smorrie or Try this stew with pasta
of your choice. Pap or
smoortjie. It doesn’t matter
Motsepe what you call it, you will samp is also delicious.
Serves 4 enjoy this healthy meal.
Cooking from the heart 35.Tuna bake 2 x 170 g tins tuna in brine,
drained
1. Preheat oven to 180 °C.
2. Soak bread in milk until Lunch and supper Fish
Recipe from Donnell 1 onion, chopped soft and mash with a fork.
Isobell 3. Mix bread and milk with
Serves 4 1 green pepper, seeds eggs, tuna, onion, green
removed and chopped pepper and salt.
This is so easy that you can ½ tsp (2,5 ml) salt 4. Season with parsley,
get the kids to help. Donell’s 1 tbsp (15 ml) chopped lemon juice, pepper and
son loves helping his mom fresh parsley half the paprika.
make this. 5. Spoon into an oven dish
lemon juice and black and sprinkle with cheese
pepper to taste
4 slices brown or whole- and remaining paprika.
wheat bread 1 tsp (5 ml) paprika or to 6. Bake for 30-40 minutes or
taste until golden brown and
1 cup (250 ml) low-fat or ¼ cup (60 ml) grated cooked.
fat-free milk Cheddar cheese, prefer- 7. Serve immediately with a
3 eggs, beaten ably reduced fat salad.
Brown rice and ½ cucumber, halved and 1. Place rice and salt in a pot
tuna salad sliced and cover with water.
½ cup (125 ml) frozen 2. Bring to the boil and sim-
Recipe from Noleen whole kernel corn, rinsed mer for 40 minutes or until
Narainsamy tender. Drain, rinse and
1 carrot, chopped allow to cool.
Serves 4 – 6
2 tbsp (30 ml) chopped 3. Dressing: Mix ingredients
Instead of a rich mayon- fresh parsley in a bowl until well blended.
naise dressing, try this rice 4. Stir tuna, veggies and
1 tbsp (15 ml) chopped herbs into the rice with the
salad with a homemade fresh mint or origanum
dressing. dressing.
5. Serve as a light meal or
Tip Dressing lunch.
1 cup (250 ml) uncooked
Substitute the bread brown rice 3 tbsp (45 ml) sunflower oil
with 1-1½ cups of ½ tsp (2,5 ml) salt 2 tbsp (30 ml) white grape Tip
cooked brown rice and
use as above. Left-over 1 x 170 g tin tuna in brine, vinegar
Replace tuna with left-
rice works well. drained black pepper to taste over chicken.
2 tomatoes, cut in wedges 1 tbsp (15 ml) lemon juice
Cooking from the heart 37.Lunch and supper Fish
5 tbsp (75 ml) mayonnaise,
preferably reduced fat
3 tbsp (45 ml) low-fat or
fat-free milk
2 tbsp (30 ml) chopped
fresh parsley
1 tsp (5 ml) paprika or to
taste
2 tsp (10 ml) Worcester
sauce
lemon juice and black
pepper to taste
4 spinach leaves, cut into
thick strips
¼ cup (60 ml) grated
Cheddar cheese, prefer-
ably reduced fat
Tip
1. Preheat oven to 180 °C.
2. Boil potatoes in water Crumbed chicken: Dip
with the salt, until cooked. chicken portions in but-
3. Peel and mash 2 of the termilk and then in the
potatoes. Chop 1 tomato crumbs. Bake as below.
and mix with the mashed
Tip potato. Add onion, garlic,
celery, baby marrows, tuna,
Use 300 g left-over white mayonnaise and milk. Baked fish with
fish or chicken instead of 4. Season with parsley, tomatoes 2 cloves of garlic, finely 4. Place fish in an oven dish
the tuna. paprika, Worcester sauce, chopped
Recipe from Dolores or baking tray and pack a
lemon juice and pepper. few slices of tomato on top
Adams 1 tbsp (15 ml) dried or
5. Spoon into an oven dish Serves 4 chopped fresh origanum of each portion.
and layer the spinach on 5. Sprinkle with bread-
top. 4 x 160 g firm white fish
Tuna pie with 3 tomatoes If you often prepare fish portions, thawed if frozen crumb mixture and pour
6. Slice the rest of the pota- with a creamy white sauce, lemon juice and oil over the
potato topping 1 onion, finely chopped toes and tomatoes in thin rather try this healthy and 3 tomatoes, sliced fish. Pour water into the dish
2 cloves of garlic, finely slices and pack on top. tasty tomato and herb 1 tbsp (15 ml) sunflower oil to prevent fish from sticking
Recipe from Michael Smith chopped 7. Sprinkle with cheese and version.
Serves 4 – 6 ¼ cup (60 ml) water and drying out.
1 celery stalk, thinly sliced bake for 30 minutes or until 6. Bake for 20 minutes or
the veggies are golden 2 slices brown or whole- until the fish is just cooked
5-6 medium potatoes in 4 baby marrows, chopped brown on top. 1. Preheat oven to 180 °C.
wheat bread 2. Crumble bread with your and the crumbs are golden
the skin 2 x 170 g tins tuna in brine, 8. Serve with a salad of your
juice and grated rind of fingertips to form small brown. Don’t overcook the
½ tsp (2,5 ml) salt drained choice. fish.
1 lemon pieces.
3. Mix breadcrumbs with 7. Serve immediately with
½ tsp (2,5 ml) salt lemon rind, salt, pepper, salad or veggies and a
38. Cooking from the heart black pepper to taste garlic and origanum. baked potato.Pasta with tuna
and peas Lunch and supper Fish
Recipe from Denise da Silva
Serves 6
A simple, yet tasty family
supper.
250 g elbow noodles Hazel Nortje
1 tsp (5 ml) salt
2 tbsp (30 ml) sunflower oil
1 onion, chopped
1 green pepper, seeds
removed and chopped
1 tsp (5 ml) curry powder
2 x 170 g tins tuna in brine,
drained
1 x 410 g tin cream style
sweetcorn
¼ cup (60 ml) low-fat or
fat-free milk
1 cup (250 ml) frozen peas, Fish cakes with lemon juice and black keep warm. Repeat with the
rinsed pepper to taste rest of the oil and batter.
pilchards 5. Serve with lemon
lemon juice and black 3 tbsp (45 ml) chopped
pepper to taste fresh parsley wedges, a green salad and a
Recipe from Hazel Nortje baked potato per person.
Makes about 20 fish cakes 3 tbsp (45 ml) chopped
1. Bring a large pot of water
to the boil. Add pasta and fresh coriander or more
Fish on a Friday is a familiar parsley
½ tsp of the salt. Cook until favourite. A tin of pilchards
tender and drain well. Stir in can go a long way to feed a 1 tbsp (15 ml) tomato
1 tbsp of the oil and keep sauce or chutney
warm.
family quickly.
1 tbsp (15 ml) sunflower oil
Tips
2. Preheat oven to 180 °C.
Meanwhile, heat rest of the 1 x 425 g tin pilchards in 1. Replace pilchards
tomato sauce 1. Flake fish and small with any fish of your
oil in a pot and fry onion bones with a fork, in the
and green pepper. 2 eggs, beaten choice, like tuna or left-
tomato sauce. over hake or snoek and
3. Add curry powder and fry 1 small onion, grated 2. Mix fish with the remain-
for a few minutes. ing ingredients, except the add another 2 tbsp
4. Remove from the heat. 1 carrot or baby marrow, oil. tomato sauce.
Stir in remaining ingredients grated 3. Heat a thin layer of oil in a 2. These can be served
Tip with the rest of the salt. ½ cup (125 ml) self-raising frying pan and place spoon- with a green salad, the
5. Mix sauce with warm fuls of the batter in the pan. Creamy mashed pota-
flour toes on p32 and the
If you prefer a spicier pasta and season with 4. Fry on both sides until
sauce, fry 1 chilli, lemon juice and pepper. 5 tbsp (75 ml) oats golden brown and cooked. Chakalaka sauce on p31.
chopped with the 6. Spoon into an oven dish ½ tsp (2,5 ml) salt Drain on paper towel and
onion. and bake for 20 minutes or
until golden brown.
Cooking from the heart 41.Snoek with apricot ¼ cup (60 ml) chutney 1. Mix chutney, jam, cumin,
jam 1 tbsp (15 ml) apricot jam lemon juice, half the oil and
salt. Season with pepper. Lunch and supper Vegetarian
1 tsp (5 ml) ground cumin 2. Brush a braai grid with
Recipe from Martin van the rest of the oil and place
Deventer 2 tbsp (30 ml) lemon juice
fish, with the skin side on
Serves 6 1 tbsp (15 ml) sunflower oil the grid.
½ tsp (2,5 ml) salt 3. Brush fish with jam mix-
Snoek is delicious with a ture. Braai for 15-20 minutes
touch of sweetness and a black pepper to taste over medium coals, with the
mild spice like cumin. Try 1,2 kg whole fresh snoek or skin side down.
it in the oven or braai it line fish, head removed 4. Turn over and brown on
outside. and butterflied the other side for a few
minutes until the fish flakes
easily. Take care not to burn
or overcook the fish.
5. Serve with baked sweet
potatoes and a green salad.
Brown lentil patties 2 tsp (10 ml) dried mixed begins to set, turn over and
herbs fry until golden brown.
Recipe from Barbara Blake Repeat with the rest of the
½ tbsp (7,5 ml) ground oil and mixture.
Makes 8 – 10 patties coriander 5. Serve on a wholewheat
black pepper to taste roll as a hamburger with let-
½ cup (125 ml) uncooked 1 tbsp (15 ml) sunflower oil tuce, tomato and cucumber.
brown lentils
1 x 410 g tin butter beans,
drained
1. Place lentils in a pot with
enough water and bring to
Tips
1 onion, finely chopped the boil. Simmer for 30-40 1. Add a pinch of nut-
minutes or until soft. Drain meg or chopped fresh
2 eggs well and cool. herbs like coriander or
5 tbsp (75 ml) wholewheat 2. Mash lentils and butter
Tip or cake flour beans with a fork or potato
parsley to the mixture.
2. Bake in the oven:
1 carrot, grated masher and mix with the Roll the mixture into
To bake in the oven, remaining ingredients, ex-
brush a large piece of 1 tbsp (15 ml) tomato balls, place in an oven
cept the oil. dish and pour a tin of
foil with half the oil. sauce 3. Heat some of the oil in a
Place fish on foil in an chopped tomatoes
½ tsp (2,5 ml) baking frying pan. Spoon about over. Bake at 180 °C for
oven dish and brush powder ¼ cup of the mixture into
fish as above. Bake at the pan per patty. 30 minutes or until
1 tbsp (15 ml) lemon juice cooked.
180 °C for 20 minutes 4. Fry patties over a
or until cooked. The top ½ tsp (2,5 ml) salt medium heat. When the top
of the fish will brown in
the oven.
Cooking from the heart 43.You can also read
