Affordable, tasty recipes - good for the whole family

 
 
Affordable, tasty recipes - good for the whole family
A JOINT INITIATIVE BY

                        Compiled by Heleen Meyer
                        Photography by Adriaan Vorster

                        Affordable, tasty recipes –
                        good for the whole family
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
Affordable, tasty recipes - good for the whole family
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.
Affordable, tasty recipes - good for the whole family
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.
Affordable, tasty recipes - good for the whole family
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.
Affordable, tasty recipes - good for the whole family
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
Affordable, tasty recipes - good for the whole family
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
Affordable, tasty recipes - good for the whole family
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.
Affordable, tasty recipes - good for the whole family
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.
Affordable, tasty recipes - good for the whole family
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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