Affordable, tasty recipes - good for the whole family
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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 heart
A 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 taste
A 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 heart
Salads 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 heart
Tips 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.
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