Affordable, tasty recipes – good for the whole family

Affordable, tasty recipes –good for the whole family

A JOINT INITIATIVE BY

Compiled by Heleen MeyerPhotography by Adriaan Vorster

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How healthily do you eat? ...p2Guidelines for healthy eating ...p4Planning healthy meals ...p6 Takeaways and eating out ...p8 Frequently asked questions ...p10Shopping and cooking on a budget ...p12Easy guide for reading food labels ...p13

Recipes

w A bowl of soup ...p14

w Salads and veggies ...p22

w Lunch and supper ...p34 • Fish ...p35 • Vegetarian ...p43 • Chicken ...p50 • Meat ...p60

w Sweet treats and desserts ...p70

w Snacks, breads and baking ...p82

Everyday ingredients in your kitchen ...p92Index ...p93

The recipes in this book wereselected from family favouritescontributed by people all overSouth Africa. These have beenadapted to follow the guide-lines of the Heart and StrokeFoundation South Africa. Re-member that healthy eating isimportant for the whole familyand not only for the personaffected by a lifestyle disease.Teach your children to eathealthily from a young age toprotect them from chronicdi seases later in life. Healthyfood doesn’t have to be expen-sive or bland and boring.We show you how to use aslittle fat, oil, salt and sugar aspossible and rather use herbs,lemon juice, salt-free spices andother seasonings to preparedelicious food. We want toencourage you and your familyto gradually make changes tothe way you eat and cook. Thiswill make a huge difference toyour health.

Something to remember:1 tbsp stands for 1 tablespoon = 15 ml

1 tsp stands for 1 teaspoon = 5 ml½ tsp = 2,5ml1 tsp = 5 ml2 tsp = 10 ml1 tbsp = 15 ml2 tbsp = 30 ml¼ cup = 60 ml½ cup = 125 ml1 cup = 250 ml2 cups = 500 ml

ContentsFood is central to the identity of South Africans.During meals the family meets around the table.On holidays and high days we gather around thebraai and the potjie pot which reflect the diversityof our country. Food has many memories associatedwith it – the soup that warms our bodies and oursouls, the dish for our homecomings, and therecipes that take us back to our youth.

Food can also be our enemy. We are seeing rising levels of lifestyle diseasesin South Africa, with terrible impacts on our health – heart disease, stroke,type two diabetes and cancers are all on the rise, due to our increasinglypoor diet.

We all know that staying healthy can be difficult. We have busy schedules,and shrinking household budgets. Healthy foods recommended to us oftenseem unavailable and unaffordable, leaving us feeling inadequate. It can betime-consuming to make the journey to the supermarket and to prepare ameal, when fast food is closer to home.

Can we afford to spend more on so-called ‘healthy foods’? Do we have thetime to slave over a stove to make dishes that our families turn their nosesup at? The truth is healthy eating doesn’t have to be boring, expensive orcomplicated! It can be as simple as making small changes to your family’sfavourite dishes. This recipe book shows how to make food that tastesgood, is simple to prepare and is easy on the pocket. By using everydayingredients, you too can prevent yourself and your families from thedangers of different lifestyle diseases.

I am passionate about making healthy living accessible to everyone inSouth Africa and increasing our understanding of the risk factors of seriousdiseases. It has so many implications for the future of our nation. This recipebook can show us how we can take responsibility for our own health, andhow to protect our families now and in the future.

Desmond Tutu

Foreword

DO YOU USUALLY ...? YES NO

Choose wholewheat or brown bread and flour, rather than white bread orflour?

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?

Eat red meat (like mutton, beef or boerewors) less than 3 times a week?

Include dried or tinned beans, split peas, lentils or soya in your meals at leasttwice a week?

Remove all the visible fat from meat before you eat it?

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?

Avoid adding extra salt to your food at the table?

Try to avoid adding high-salt ingredients like soup powders, stock cubes orsalty seasonings to your food?

Choose healthier snacks like fruit, vegetables, low-fat or fat-free yoghurtbetween your meals?

Use soft tub margarine for your bread, rather than butter or brick margarine?

Avoid drinking sugary cold drinks or juices?

Cooking from the heart2.

How healthily do you and your family eat?

A healthy diet includes plenty of vegetables, fruit and high-fibrestarchy foods, and is low in fat (especially saturated fat), salt andsugar. Take the quiz on the next page to see how healthily you andyour family are eating. Your results will show whether you need toimprove your eating habits.

If you ticked “No” for any of the questions, your and/or your family’sdiet can be improved. The more “No” answers you ticked, the moreunhealthy your diet is and the higher your risk of chronic diseasessuch as high blood pressure, diabetes, heart disease, stroke andcancer. You need to think about changing your diet to improve youroverall health. You can make a start by following the healthy eatingguidelines (pages 4-13) in this book and by preparing some of thedelicious recipes.

If you ticked “Yes” for some questions, you are making goodprogress, but you can still benefit by making more changes to youreating habits.If you ticked “Yes” every time – well done! You are well on your wayto preventing chronic diseases because you are choosing healthieroptions and avoiding the unhealthy foods eaten by many SouthAfricans. Carry on reading to learn more about healthy eating and why it isimportant for you and your family …

OP

Healthy eating questionnaire adapted from Love my body love myself, Dr Marjanne Senekal, Cape Town, 2005.

Enjoy a varietyof foods. Eatingdifferent types of

food gives your body allthe nutrients it needs.The more colourful yourplate of food, the widerthe variety.

Eat driedbeans, splitpeas, lentils or

soya at least twice aweek. They are a goodsource of protein, low infat and high in fibre. Youcan replace meat insome meals with thesefoods.

Make high-fibre starchyfoods part of

most meals. Thesefoods can help you feelfuller for longer andlower your risk of de -veloping obesity,

Bad fats can increaseyour cholesterol andblock your blood ves-sels, which can lead toa stroke or heart attack.Try to include tinned orfresh fish as part of yourdiet at least twice aweek. Good examplesare pilchards, snoek,sardines or tuna.

Have low-fatmilk, maas oryoghurt every

day. Dairy products arean excellent source ofcalcium. This can helpprotect your bones andhelp prevent high bloodpressure, diabetes, os-teoporosis and heartdisease. Good optionsare low-fat or fat-freedairy products and re-duced-fat cheeses.

heart disease and can-cer. Good examples arebrown or wholewheatbread, coarse maize(mealie) meal, oats andbrown rice.

Try to eat 5vegetables andfruit every day.

Remem ber to eat veg-etables and fruit fromthe different colourgroups (red, green, yel-low and orange). Thevitamins, minerals andfibre in these foods helpto pro tect you againstchronic diseases.

Chicken, fish,meat or eggscan be eaten

every day. Choose leanor lower fat options withless bad (saturated) fats.

Cooking from the heart 5.Cooking from the heart4.

Guidelines for healthy eating

A healthy lifestyle helps to prevent and control chronic diseasessuch as high blood pressure, diabetes, heart disease, stroke andcancer. Healthy eating is one of the most important things youcan do for a healthier life. Remember that you also need to exer-cise regularly and avoid smoking. The following tips will help youand your family to eat healthily.

chronic diseases. Sugarin your diet comes fromsugar added to hotdrinks, cereals and cook-ing. High amounts ofsugar are also found incakes, biscuits, dough-nuts, sweets, chocolatesand sweetened colddrinks.

Drink plenty ofclean, safewater every

day. You need about6-8 glasses of water aday. Most of this shouldcome from tap water,but can include drinkslike tea, coffee or dilutedfruit juice as well.

If you drinkalcohol, drinkin moderation.

Women should not havemore than 1 drink a dayand men not more than2 drinks a day. One drinkis equal to a can of beer(340 ml) or a small glassof wine (120 ml) or a totof spirits (25 ml).Pregnant and breast-feeding women shouldnot drink any alcohol atall, as it is very danger-ous for the baby.

Eat less salt andavoid foods highin salt. Eating

too much salt can raiseyour blood pressureand increase your riskof stroke, heartattack and cancer.Some salt in your dietcomes from salt addedat the table or duringcooking, but more thanhalf of the salt that youeat comes from pro -cessed foods. Examplesare stock cubes, souppowders, salty snackslike chips and processedmeats like polony.Ideally, you shouldn’thave more than 1 tea-spoon of salt a day fromall sources. Gradually cutdown on adding salt toyour food and soon youwon’t notice the differ-ence.

Eat less fat anduse the righttype of fats or

oils. Eating too muchfat and fried food canmake you gain weightand raise your choles-terol. Limit the amountof fatty red meat, butter,hard margarine, cream,lard and ghee that youuse. Rather use good(unsaturated) fats likevegetable oils and softtub margarine in smallamounts. Nuts, seeds,peanut butter and avo-cados are also sources ofgood fats.

Eat less sugarand avoid foodor drinks high

in sugar. Too muchsugar can also makeyou gain weight, whichincreases your risk of

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Wholewheat or brown toast with peanut butter and banana

Coarse mealie meal or sorghum (mabella) porridge with low-fat or fat-free milk or maas

Wholewheat or brown toast with boiled egg and soft tub margarine, thinly spread

Cooked oats porridge with cinnamon and low-fat or fat-free milk

Seasonal fresh fruit with low-fat or fat-free yoghurt sprinkled with raw oats

Wholewheat or brown bread with pilchards OR left-over lean chicken or meat withlettuce, tomato and soft tub margarine, thinly spread

Baked beans on wholewheat or brown toast and soft tub margarine, thinly spread

Brown or wholewheat bread thinly spread with soft tub margarine with mozzarellacheese OR low-fat or fat-free cottage cheese OR boiled egg with lettuce and tomato

Rotis (p83) with left-over vegetable curry

Hearty bean soup (p20) with wholewheat or brown toast and soft tub margarine, thinlyspread

Chutney chicken (p56) with mashed potatoes (p32) and a green salad

Spaghetti bolognese (p65) with salad or vegetables

Fish cakes with pilchards (p41) with baked potatoes, peas and carrots

Beef stew with vegetables (p67) on pap

Spicy samp and beans (p48)

Fresh fruit OR a small handful of dried fruit

Low-fat or fat-free yoghurt OR low-fat maas

Unsalted peanuts OR unsalted mopani worms OR homemade unsalted popcorn(not pre-packaged) with no added butter

Raw vegetable sticks like cucumber, carrots, celery or broccoli dipped in low-fat orfat-free cottage cheese or yoghurt OR roasted or boiled mealies (corn on the cob)

Slice of wholewheat or brown bread with peanut butter OR pilchards OR lentil spreadOR avocado (when in season)


Planning healthy meals

Planning your meals can help you eat more healthily within yourbudget. The food you eat should ideally be divided into 3 smallmixed meals a day, with healthy snacks in between. The advice andguidelines on the next page will help you plan effectively. Remem-ber not to skip meals as it will make you feel hungry and maytempt you into eating unhealthy junk food, or eating toomuch at one time.

Many South Africans are over-weight or obese. One way toprevent this is to control theportion size of the food youeat. These tips may help you:= Use a smaller plate and don’toverfill it.= Dish up only once and avoidhaving a second helping.= Eat slowly and chew yourfood properly.= Don’t finish your kids’ left-overs.= Gradually make your portionsizes smaller. = Each recipe in this bookshows the number of peoplethat it serves. Use this to guideyour portion sizes.

Controlling your portion size

Note – these ideas serve as a guide. For specific conditions such as diabetes,high cholesterol, hypertension or for weight loss, an individualised meal plan andportion guide is recommended. A dietitian could help you with more informationif you have one of these conditions.

Here are some suggestions to make your meal planning easier. Choose oneoption per meal and one mid-morning and mid-afternoon snack.

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Takeaways and eating out

Eating out can still be part of a healthier lifestyle if you choose yourmeals carefully. Remember that many takeaway and restaurantmeals can be loaded with hidden fat, salt or sugar and the por-tions are often far too big.

INSTEAD OF … RATHER CHOOSE …Fried foods• Fried, battered, crumbed, deep-fried

Healthier cooked foods• Grilled, baked, roasted, steamed, boiled

Big portions• Large, giant, mega, super-sized, jumbo

Smaller portions• Small, half, ladies, kiddies • Order starter instead of main meal or sharemain meal

Greasy breakfasts• Fried or scrambled egg, bacon, sausages,chips• Omelette with meat and cheese fillings• Pastries, croissants, white toast, chocolateor sweet muffins

Healthier breakfasts• Poached or boiled egg with grilled tomatoand mushrooms • Omelette with veggie fillings• Brown or wholewheat toast, muesli, fruitsalad, low-fat or fat-free yoghurt

Fatty main meals• Fried fish, calamari, fish cakes, chicken,schnitzels or ribs, fatty cuts of steak• Large pizza with thick base, lots of cheeseand meat toppings

Leaner main meals• Grilled fish, chicken breasts or lean steak• Small pizza with a thin base, half thecheese and more veggie toppings

Side dishes high in fat• Fried chips, potato with sour cream, friedrice

Healthier side dishes• Steamed veggies, salad, baked potato(plain or with cottage cheese), steamed rice

Cream-based sauces• Sauces made with cream, butter, cheese

Lower fat sauces without cream or butter• Tomato-based sauce, chilli sauce. Ordersauces on the side, so you can control howmuch you use

Salads loaded with fats• Creamy dressings, mayonnaise or toppingslike bacon, fried croutons, high-fat cheeses

Healthier salads• Salads with a variety of fresh veggies, low-fat dressings on the side, used sparingly

Oily lunches• Fried hamburgers with creamy sauces andchips• Vetkoek, gatsbies or ‘kotas’ with processedmeats (viennas, polonies, russians, boere-wors, salami), pies, samoosas, chilli bites

Healthier lunches• Grilled chicken or pure beef burger with asalad or chicken or veggie wrap• Brown, seeded or wholewheat bread orpita with a lean filling (lean ham, beef orchicken, tuna, pilchards, low-fat or fat-freecottage cheese) and green salad

Sugary drinks• Sweetened fizzy cold drinks, energy drinks,juices with added sugar, milkshakes• Sweet wine, sherry, spirits with sweetenedcold drinks, beers, ciders, spirit coolers

Smarter drinks• Water, sugar-free cold drinks, 100 % purefruit juices (preferably diluted with water),low-fat yoghurt drinks, rooibos tea• Dry wine, spirits with water, soda water ordiet cold drinks, light beers

Rich desserts• Creamy cakes, tarts, doughnuts, ice cream,creamy mousses, chocolate, cream

Slimmer desserts• Fruit salad, frozen low-fat yoghurt orsorbet, baked fruit

Here are some good ideas on how to make healthier choices when eating outor when buying fast food from the cafeteria, street vendor or tuck shop.

= Choose restaurants,shebeens or takeaways thatprovide healthier options andnot just deep-fried foods. Lookout for menu items with theHeart Mark logo.

= Beware of ‘eat as much asyou like’ offers as this oftenmakes you eat too much andbecome overweight.

= Choose salads and veggieson the side instead of chips.

= Eat half of your meal andkeep some for lunch the nextday.

= Rather pack your own lunchbox to take to work or school.This is cheaper and will help youavoid buying fast or street foods.

A few tips to remember:


Frequently asked questions about healthy cooking

Cooking healthy meals is not as difficult as you may think. By makingsmall changes to the cooking methods and ingredients you use,your meals can be much lower in fat, salt and sugar.

INSTEAD OF USING … RATHER CHOOSE …

Cream cheese, processed cheeses, cheesespread or high-fat cheese like Cheddar

Low-fat or fat-free cottage cheese, lower fatcheeses like mozzarella

Full-cream milk, maas or cream Low-fat or fat-free milk, maas, plain yoghurtor reduced-fat evaporated milk

Butter, hard or brick margarine, ghee, short-ening or lard

Vegetable oil (like sunflower or canola oil) orsoft tub margarine

Oily sauces like mayonnaise and creamysalad dressings

Reduced-fat sauces like low-fat mayonnaise,plain yoghurt, tomato-based sauces, lowerfat salad dressings

White flour, white bread, white bread-crumbs

Brown or wholewheat flour, bread, bread-crumbs, brown rice. Lentils or beans addedto white rice also helps increase your fibreintake

Fatty meat or mince, organ meats or offal(tripe, brains, trotters, chicken feet)

Meat with very little fat, lean or extra leanmince, fish, skinless chicken, beans and lentils.Game, goat and ostrich meat are leanerchoices

Processed meats like polony, viennas,salami, russians and boerewors

Lean, unprocessed cold meats. Make gooduse of your left-overs like fish, skinless roastchicken (p50) or lean meat for sandwiches

Food canned in oil or brine Food canned in tomato sauce. If you use fishcanned in oil, drain off excess oil. Foodcanned in brine can be lightly rinsed withwater to get rid of the extra salt

Creamy, buttery or sugary sauces with veg-etables

Make a lower fat sauce using low-fat or fat-free milk and leave out the butter. Use just alittle sauce over veggies. Use herbs or spicesto flavour veggies or enjoy them raw

Stock cubes, soup powders Homemade stock (p15), cornflour, cake flouror split lentils to thicken soups or stews

Salt, salty seasonings like braai salt, bar-beque or chicken spice

Fresh or dried herbs, lemon juice, greenpepper, onions, parsley, garlic, ginger, salt-free spices (like chilli powder, coriander,cumin, curry powder, masala, paprika,pepper, turmeric)

Make your favourite recipes healthier by swopping some of these ingredients.

colourful vegetableskewers, cutting veggiesinto different shapes orarranging them intofunny faces.

w Add grated or mash -ed vegetables as a hid-den ingredient to fishcakes, meat balls, mincedishes, muffins, rice,stews and soups.This will also make yourmeals go further, addflavour and fibre, and willhelp them eat enoughveggies in a day.

How can Iprepare vegeta-bles without

losing their goodness? w Only peel vegetableswhen necessary. w When cookingveggies try to use aslittle water as possibleand don’t overcookthem.w Don’t soak cut veg-gies in water, as thevitamins and mineralswill leak into the water.

How can I cutdown on fatwhen cooking

meat for my family?w Always remove thevisible fat from meat andthe skin from chicken.

w Drain off visible fatwhen cooking. Spoonout and throw away anyleft-over fat in the pan.

w Allow soups, stewsand mince dishes tocool down. Then spoonoff the fat on top andthrow it away.

w When pan-frying orroasting meat, ratherbrush the meat with oilinstead of pouring lotsof oil in the pan.

Which cookingmethods useless fat or oil?

w Grill, steam, micro -wave, slow-cook, bake,stir-fry or pan-fry withvery little oil, rather thandeep-frying food.

w Braise onions in a

little water instead offrying them in oil.

w Cooking food on amedium to low temper-ature allows you to useless oil.

w Use cooking spraysfor grilling or stir-frying.

w A non-stick or goodquality stainless steelpan can also help you touse less oil.

Do you havesome ideas toget fussy eaters

to eat more vegeta-bles?w Introduce kids to avariety of vegetablesfrom a young age. Teachthem to enjoy the natu-ral flavour of veggiesearly on, without addingfat, salt or sugar.

w Season vegetableswith spices like cinna-mon or nutmeg withpumpkin, instead ofbutter or sugar.

w Make vegetables funfor kids by preparing

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Cooking from the heart 13.

Easy guide for reading food labels


Shopping and cooking on a budget

= Make a shopping list: Planyour meals and shopping. If youshop when you are hungry, youmay buy unnecessary or un-healthy luxuries. = Know the price: Get to knowthe average price of groceries orthe price per kilogram. Look outfor specials on the things youreally need. = Buy in bulk and in season:Buy vegetables and fruit whenthey are in season, as these areusually cheaper. Buy more veg-gies if fruit is too expensive.Buying discounted bulk or combofood and sharing with friends orfamily can help save money. Buymore veggies rather than moreexpensive meat. = Stick to affordable healthyfoods: It is unnecessary to buyolive oil – sunflower or canola oilare good choices. Choose low-fator fat-free milk – these often costthe same as full-cream milk. Skim-milk powder is cheaper andhealthier than coffee or teacreamers. Tinned fish often costsless than fresh fish or meat and isjust as nutritious. Oats, sorg hum(mabella) or coarse mealie por-ridge are healthier and cheaperthan some breakfast cereals.= Do it yourself: Buy a wholechicken, cut into portions and re-move the skin. Grate cheese orcut up veggies at home ratherthan buying expensive conven-ience food and meals.

If healthier and more affordable

options are not always available

at your local shop, ask the

manager to stock them and

encourage others to do the same.

Choose food withthese logos. Healthorganisations have logoswhich they award tofoods that are healthierchoices. If you includethese foods as part of ahealthy diet, they canhelp prevent heart dis-ease, cancer or diabetes.

NutritionalInformation table = This shows you howmuch of each nutrient isin the food.= Look at the numbersper 100 g of the productto compare similarfoods with each other.= Use the table belowto decide if the food ishigh or low in fat, satu-rated fat, sugar andsodium (salt).= Foods in the ‘low’group can be eatenmore often, but foods inthe ‘high’ group shouldbe eaten seldom or onspecial occasions.

Ingredients list The first few ingredientslisted on a label makesup the largest portion ofthe food. Thereforeavoid or eat less of afood if the followingwords are listed in thefirst few ingredients.

Fat, oil, lard, butter,cream, shortening, transfat (or partially hydro-genated fats).

Salt or any wordwith ‘sodium’, MSG, ni-trates or nitrites.

Sugar, sucrose,glucose, maltose,dextrose, cane sugar,corn syrup, fructose.

Nutrient(values are per100 g of food)

LowGo ahead!Eat more often

ModerateWatch out! Eat sometimes

HighToo much! Avoid

Fat Less than 3 g 3 g - 20 g More than 20 g

Saturated fat Less than 1.5 g 1.5 g - 5 g More than 5 g

Sugar Less than 5 g 5 g - 15 g More than 15 g

Sodium (salt) Less than 120 mg 120 mg - 600 mg More than 600 mg

Reading food labels helps you make healthierchoices. You’ll soon learn which foods are bet-ter choices. There are a few things you needto look out for on labels when shopping.

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= Cook with the right sizepot: Try to use a pot or panthat is the same size as thestove plate or gas hob, to pre-vent wasting electricity or gas.

= Cook with a lid: Whenmaking a stew or soup, keepthe lid on. This way the foodcooks faster and less electricityis used.

= Cook for more than onemeal at a time: This saves youtime and electricity. Be crea -tive with left-overs and usethem for lunches or to preparea second meal.

= Make your meals gofurther: Adding beans, lentilsor vegetables to bulk up meator mince dishes can makeyour meals healthier and moreaffordable.

= Think about your cook-ing options: Use the stovetop or microwave instead ofthe oven to save electricity.Hay or wonder boxes are veryeffective for slow-cookingbeans, lentils, rice or stews asthey do not use electricity.


A bowl of soup

Homemadechicken stockRecipe from ThabisaDingiswayoMakes about 1 litre

This tasty stock can be usedto flavour soups, stews orany other dish that requiresstock. Shop-bought stocksare often very salty, so rathermake your own. It’s also agreat way to use the chickencarcasses that you wouldnormally throw away.

1 cooked chicken carcass or bones from 4-6 portions1 large carrot, quartered1 large onion, quartered1 celery stalk with leaves,quartered6 cups (1,5 litres) water2 sprigs parsley2 bay leaves3 whole cloves5 black peppercorns

1. Place all the ingredientsin a large pot. 2. Bring to the boil, reducethe heat and simmer with-out a lid for 45 minutes todevelop the flavours.3. Pour the stock through asieve or spoon out veggies,herbs, spices and bones.4. Use stock according tothe recipe or cool com-pletely and refrigerate for2-3 days. Alternatively,freeze and use instead ofbought stock.

15.16.17.18.19.20.21.

A bowl of soup

Tips1. Use fish heads ordouble the veggies tocook fish or vegetablestock.2. Add any other wholespices or add a slice offresh ginger, 2-3 clovesof garlic, a cinnamonstick or curry leaves formore flavour.

Homemade chicken stock

Chicken and corn soup

Vegetable soup with mince

Mushroom soup

Butternut soup

Hearty bean soup

Spicy red lentil and vegetable soup

A steaming bowl of soup is a wholesome way tofeed a family. There is a soup for everyone – froma chicken and corn soup to a hearty bean soup.Flavour your soups with herbs and spices insteadof salty ingredients like stock cubes.

2. Heat oil in a large potand fry chicken, onions andgarlic for a few minutes. 3. Add potatoes, cumin,ground coriander, waterand dried herbs. Bring tothe boil, reduce the heatand simmer for 30 minutesor until the chicken iscooked.4. Spoon out the chicken.Remove bones and shredmeat.5. Stir chicken, milk, cornand sweetcorn into thesoup and heat through.6. Season with lemon juiceand pepper. Stir in freshherbs and serve.7. Remember that thetinned sweetcorn containssalt, so don’t add salt at thetable.


A bowl of soup

Chicken and cornsoupRecipe from Fazlin SandanServes 6 – 8

This family recipe is a verypopular meal with both kidsand grown-ups.

2 chicken breasts on thebone, skin and all fat re-moved1 tbsp (15 ml) sunflower oil2 onions, chopped1 clove of garlic, finelychopped2 large potatoes, peeledand chopped1 tsp (5 ml) ground cumin

2 tsp (10 ml) groundcoriander4 cups (1 litre) water 2 tbsp (30 ml) dried mixedherbs1 cup (250 ml) low-fat orfat-free milk1 cup (250 ml) frozenwhole kernel corn, rinsed(optio nal)1 x 410 g tin cream stylesweetcornlemon juice and blackpepper to taste3 tbsp (45 ml) choppedfresh coriander or parsley

1. Cut chicken breasts inhalf with kitchen scissors ora sharp knife.

1. Heat half the oil in a largepot and fry mince until gol -den brown. Spoon meat outand drain off any excess fat.2. Add rest of the oil and fryonion and garlic in thesame pot with paprika, co-riander and herbs.3. Add mince and Worcestersauce and simmer for 10minutes. Add remaining in-gredients, except the garammasala, lemon juice andpepper. Stir well.4. Simmer, with a lid, over alow heat for about 2 hoursor until the soup mix iscooked and the soup isthick. Stir every now andthen.5. Add the remaining ingre-dients and serve warm.

Vegetable soupwith minceRecipe from Hettie LittleServes 8 – 10

1 tbsp (15 ml) sunflower oil250 g lean beef mince1 large onion, chopped1 clove of garlic, finelychopped1 tbsp (15 ml) paprika2 tsp (10 ml) groundcoriander1 tbsp (15 ml) dried mixedherbs1 tbsp (15 ml) Worcestersauce

2 large tomatoes, peeledand chopped3 potatoes, peeled andcubed4 carrots, grated3 celery stalks with leaves,roughly chopped4 cups (1 litre) Homemadestock (p15) or water with2 tbsp dried mixed herbs8 cups (2 litres) water½ x 500 g packet driedsoup mix2 tsp (10 ml) sugar2 tsp (10 ml) garam masalalemon juice and blackpepper to taste

Tips

TipFish soup: Replace thechicken with left-overfish or hake. Stir intosoup at step 5.

1. Enjoy left-overs forlunch the next day, orfreeze for another meal.2. Pea soup: Replacesoup mix with driedsplit peas. 3. Stir in thinly shred-ded cabbage orspinach at the end ofthe cooking time.

1. Place veggies, apple andspices in a large pot withthe water. 2. Bring to the boil, reducethe heat and simmer for 30minutes or until the veggiesare tender. 3. Remove from the heat,blend mixture until smoothor mash with a potatomasher.4. Return mixture to the potand add milk, lemon juiceand pepper.5. Heat through and servewarm.


A bowl of soupMushroom soupRecipe from Mariam JaffarServes 4

Mariam says that her recipehas been in the family foryears and is perfect for aspecial occasion. The home-made stock is delicious andcontains no added salt.

1 tbsp (15 ml) sunflower oil1 large onion, chopped1 clove of garlic, finelychopped500 g mushrooms, sliced½ tsp (2,5 ml) curry pow-der or to taste¼ cup (60 ml) cake flour4 cups (1 litre) Homemadestock (p15) or water with2 tbsp dried mixed herbs 1 cup (250 ml) low-fat orfat-free milklemon juice and blackpepper to taste2 tbsp (30 ml) choppedfresh parsley or thyme

1. Heat oil in a large pot andfry onion and garlic for afew minutes.2. Add mushrooms andcurry powder and fry untilgolden brown.3. Stir in the flour until wellblended.4. Add stock and bring tothe boil. Reduce heat andsimmer for 20 minutes, oruntil slightly thickened.5. Stir in the milk. Seasonwith lemon juice and pep-per and stir in parsley.6. Serve soup on its own orwith 1-2 slices of brown orwholewheat bread perperson as a main meal.

TipsTips

Komane Ramolwetsi

1. If you prefer, this soupcan be blended or liq-uidised.2. Broccoli soup: Re-place the mushroomswith broccoli and sim-mer until the broccoli istender, but still brightgreen in colour. Serve asabove. 3. Budget tip: Substitutehalf of the mushroomswith 2-3 potatoes,peeled and chopped.

1. This soup freezeswell if liquidised. Makedouble and freeze foranother day.2. Cauliflower soup:Replace the butternutwith 400 g cauliflowerand another 2 pota-toes. Cook as above.3. Sweet potato can beused instead of thepotatoes. The butternutcan also be replacedwith sweet potato for asweet potato soup.

Butternut soupRecipe from KomaneRamolwetsiServes 6

The spices and apple adddelicious flavours to thesoup and the potatoes giveit a creamy texture.

1 large (1 kg) butternut,peeled and chopped2 large potatoes, peeledand chopped2 onions, chopped1 Granny Smith apple,chopped2 tsp (10 ml) ground nutmeg1 tbsp (15 ml) groundcumin7 cups (1,75 litres) boilingwater½ cup (125 ml) low-fat orfat-free milklemon juice and blackpepper to taste


Hearty bean soupRecipe from Hilda WilliamsServes 8

The dried beans, lentils andveggies make this a fillingsoup for winter. Beans andlentils are a healthy sourceof protein.

1 cup (250 ml) dried sugarbeans1 tbsp (15 ml) sunflower oil2 carrots, chopped1 onion, chopped1 clove of garlic, finelychopped8 cups (2 litres) Homemadestock (p15) or water with3 tbsp dried mixed herbs

1 tbsp (15 ml) dried mixedherbs1 cup (250 ml) uncookedbrown lentils4 tomatoes, chopped1 tbsp (15 ml) tomatopaste2 cups (500 ml) thinlysliced cabbage or spinach¼ cup (60 ml) choppedfresh parsley2 tsp (10 ml) sugar½ tsp (2,5 ml) saltlemon juice and blackpepper to taste

1. Soak beans in 1 litre ofwater overnight. Rinse anddrain.2. Heat oil in a large pot and

½ tsp (2,5 ml) saltlemon juice and blackpepper to taste

1. Heat oil in a large pot andfry onions, ginger and spices.2. Add water, lentils, carrotsand potatoes. 3. Bring to the boil, reducethe heat and simmer with alid for 20 minutes or untilthe lentils are tender.4. Add tomatoes, herbs andsalt and heat through.5. Season with lemon juiceand pepper and remembernot to add extra salt at thetable.


Spicy red lentil andvegetable soupRecipe from Delicia CzechServes 6 – 8

Remember that red lentilscook in 20 minutes, makingthis a quick soup.

1 tbsp (15 ml) sunflower oil2 large onions, chopped2 cm piece fresh ginger,grated1 tbsp (15 ml) groundcoriander

4 tsp (20 ml) ground cumin2 tsp (10 ml) curry powderor to taste8 cups (2 litres) water1 cup (250 ml) uncookedred lentils3 carrots, coarsely grated2 potatoes, peeled andgrated2 tomatoes, peeled andchopped1 tbsp (15 ml) choppedfresh mint1 tbsp (15 ml) choppedfresh parsley or coriander

Tip

fry carrots, onion and garlic.3. Stir in the stock, driedherbs, lentils and beans.4. Bring to the boil and re-duce the heat. Simmer, witha lid, for 1½-2 hours or untilthe beans are tender.5. Add tomatoes, tomatopaste and cabbage and sim-mer for another 15 minutes.Stir in the parsley, sugar andsalt.6. Season with lemon juiceand pepper.

Only add the tomatoesafter the beans arecooked, otherwise theywill prevent the beansfrom softening.

A bowl of soup

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Salads and veggies


Salads and veggies

1. Cut broccoli and cauli-flower into smaller pieces. 2. Place in a pot with 1-2 cmof water and simmer untiltender, but still crunchy.Drain well. 3. Mix cheese, yoghurt,cottage cheese, nutmeg,parsley, mustard and salt.4. Pour some of this sauceover the veggies. Sprinklewith paprika and serve withthe rest of the sauce.5. Serve hot or at roomtemperature as a side dishwith meat or chicken.

Broccoli andcauliflower with acreamy sauceRecipe from Susan ErlankServes 6

This is a lighter version ofthe well-known cauliflowercheese. By using yoghurtinstead of a rich cheesesauce, broccoli and cauli-flower is still a deliciousside dish.

200 g broccoli

200 g cauliflower

¼ cup (60 ml) gratedCheddar cheese, preferablyreduced fat175 ml plain low-fatyoghurt½ cup (125 ml) plain smoothlow-fat cottage cheese½ tsp (2,5 ml) groundnutmeg or paprika4 tsp (20 ml) chopped freshparsley1 tsp (5 ml) preparedmustard (optional)½ tsp (2,5 ml) saltpinch paprika or peri peri

Tip

Broccoli and cauliflower with a creamy sauce

Three bean salad

Potato salad

Green goddess pasta salad

Yummy potato bake

Butternut and sweetcorn bake

Oven-baked chips

Pearled wheat and spinach salad

African salad with a twist

Sweetcorn fritters

Creamy mashed potatoes

Coleslaw with apple and yoghurt

Make the most of the natural flavours of veggieswhen preparing salads and side dishes. Althoughsome veggies need to be cooked, eating raw veg-gies is an important part of a healthy way of life.

You can also use thissauce as a dippingsauce with veggies orspoon it over bakedpotatoes.


Salads and veggies

Three bean saladRecipe from Natasja de JagerServes 6

Everybody knows a threebean salad. This version usesless oil and sugar and is justas tasty.

200 g green beans,quartered1 x 410 g tin butter beansor red kidney beans,drained1 x 410 g tin baked beansin tomato sauce1 onion, finely chopped(see tip)1 red or green pepper,seeds removed andchopped2 tbsp (30 ml) choppedfresh parsley or 1 tsp driedparsley2 tsp (10 ml) sugar¼ cup (60 ml) white or redgrape vinegar2 tbsp (30 ml) sunflower oil1 small clove of garlic,finely choppedblack pepper to taste

1. Place green beans in2 cm of water in a small potand bring to the boil. 2. Reduce the heat and sim-mer for 10 minutes or untiljust tender, but still brightgreen. Drain well.3. Mix the green and tinned

beans, onion and redpepper together.4. Mix the remaining ingre-dients. Stir into the beanmixture and refrigerate for1 hour or overnight.5. Serve as a side dish orsalad.

Tip

pepper, mayonnaise,yoghurt and parsley. 3. Mix sauce into potatoeswith red pepper and onion.4. Sprinkle with egg andserve as a side dish.

Potato saladRecipe from Anna NkoanaServes 8

Potato salad is often coveredin mayonnaise. The combi-nation of yoghurt and may-onnaise makes it lower in fatand even more yummy.

8 medium potatoes in theskin1 tsp (5 ml) saltpinch of mustard powderlemon juice and blackpepper to taste½ cup (125 ml) mayon-naise, preferably reducedfat

½ cup (125 ml) plain low-fat yoghurt1 tbsp (15 ml) choppedfresh parsley½ red or green pepper,seeds removed andchopped½ onion, finely chopped(see tip on p24)1 hard-boiled egg, peeledand chopped (optional)

1. Place potatoes and ½ tspof the salt in a pot withwater. Bring to the boil andcook until tender. Allow tocool, peel and cut in cubes.2. Mix mustard, the restof the salt, lemon juice,

TipIf fresh chives are avail-able, add 2 tbspchopped chives to thesauce.

To soften the strongflavour of raw onion,cover with boiling waterand allow to stand for afew minutes. Drain welland use as above.


Salads and veggies

even layer on top.5. Cover with remainingpotatoes and pour over therest of the sauce.6. Sprinkle with cheese,cover with foil and bake for45 minutes. Remove the foiland bake for another 15minutes or until goldenbrown and cooked.

Yummy potatobakeRecipe from Marthie RouxServes 8 – 10

A potato bake is always afavourite, but is often veryrich and salty. Try thisversion with yoghurt andmushrooms and watch howit becomes your newfavourite.

1 cup (250 ml) plain low-fatyoghurt3 tbsp (45 ml) low-fat orfat-free milk2 tbsp (30 ml) cake flour 2 tsp (10 ml) driedoriganum or mixed herbs

½ tsp (2,5 ml) saltblack pepper to taste10 medium potatoes in theskin, thinly sliced2 onions, sliced1 clove of garlic, finelychopped125 g mushrooms, sliced¼ cup (60 ml) gratedCheddar cheese, prefer-ably reduced fat

1. Preheat oven to 180 °C. 2. Mix yoghurt, milk, flour,herbs, salt and pepper. 3. Spread a little of thissauce on the base of anoven dish.4. Layer half the potatoeson the sauce. Place onions,garlic and mushrooms in an


Tips

Marthie Roux

Green goddesspasta saladRecipe from Margot AnnGarsonServes 6

The name of this recipe wasa way for Margot to convinceher kids to eat fresh veggies.

250 g shell noodles orother small pasta shapes

½ tsp (2,5 ml) salt

3 tbsp (45 ml) sunflower oil

1 tsp (5 ml) prepared mus-tard

3 tbsp (45 ml) lemon juice

1 tsp (5 ml) sugar

Tips

1 green or red pepper,seeds removed andchopped½ cucumber, chopped2 tomatoes, chopped1 green chilli, finelychopped (optional)1 cup (250 ml) frozenwhole kernel corn or peas,rinsed3 tbsp (45 ml) choppedfresh parsley or corianderblack pepper to taste

1. Bring a large pot of waterto the boil. Add pasta andsalt. Cook until tender anddrain well.2. Meanwhile mix the oil,mustard, lemon juice andsugar. 3. Pour half of this dressingover the warm pasta andmix through. Allow to cool.4. Mix remaining ingre -dients with the pasta anddressing and season withpepper.

Salads and veggies

1. When in season, anavocado is delicious inthis salad.2. You can add left-overchicken or tuna a lightmeal. 3. This salad can bemade with 2 cupscooked brown rice in-stead of pasta.

1. Dried or fresh thymeis delicious in this dish.2. You can replace halfthe potatoes with slicedbutternut or sweetpotatoes.


Salads and veggies

Oven-baked chipsRecipe from Keneoe MoroaServes 8

These are a healthy alterna-tive to deep-fried chips. Kidslove them and the garlicbecomes sweet and goldenfor the adults. Do try theflavour options in the tips.

8 medium potatoes in theskin3 tbsp (45 ml) sunflower oilblack pepper to taste½ tsp (2,5 ml) salt1 tsp (5 ml) dried thyme orrosemary6-8 cloves of garlic, peeled

1. Preheat oven to 180 °C.2. Cut potatoes into wedgesand place in a bowl. 3. Mix the rest of the ingre-dients and pour over thepotatoes. Mix well to coatthe potatoes with the oil.4. Place in a single layer onan oven tray. Bake for 30-45minutes or until goldenbrown and crispy.


1. Preheat oven to 180 °C.2. Mix butternut, sweet po-tatoes, onion and oil to-gether in an oven dish.3. Bake for 30 minutes oruntil the veggies are justcooked.4. Pour sweetcorn over veg-gies and season with nut-meg and pepper.5. Bake for another 15 min-utes or until golden brown.Serve as a side dish withmeat or chicken or a braai.

Butternut andsweetcorn bakeRecipe from HusnaMomimServes 4 – 6

Butternut is a versatileveggie with a naturallysweet flavour. The creamysweetcorn makes this asweet and delicious sidedish without the need forcream or butter.

400 g butternut, cut incubes400 g sweet potatoes withthe skin, cut in cubes½ onion, halved and sliced1 tbsp (15 ml) sunflower oil½ x 410 g tin cream stylesweetcorn½ tsp (2,5 ml) groundnutmegblack pepper to taste

Tips1. This recipe workswell with sweet pota-toes and butternut, or acombination of these.2. The potatoes can beboiled or microwaveduntil almost tender andthen cut into wedges.Then they will bake for20 minutes. 3. Spicy potatoes:Replace the herbs with2 tsp paprika, currypowder or turmeric.


Salads and veggies

Pearled wheat andspinach saladRecipe from Candice ShawServes 6 – 8

A more-ish salad with freshherbs and veggies thatCandice loves to make insummer, for a braai orspecial family occasion.

1 cup (250 ml) pearledwheat (stampkoring)1 cinnamon stick or bay leaf½ tsp (2,5 ml) salt3 tbsp (45 ml) lemon juiceor white grape vinegar3 tbsp (45 ml) sunflower oilblack pepper to taste2 tomatoes, chopped½ cucumber, chopped100 g spinach leaves, cutinto strips3 tbsp (45 ml) choppedfresh parsley3 tbsp (45 ml) choppedfresh mint or more parsley

1. Place pearled wheat in apot with cinnamon stickand salt. Cover with waterand bring to the boil. 2. Reduce the heat andsimmer for 30 minutes oruntil the wheat is tender.Drain and cool.3. Mix lemon juice, oil andpepper to make a dressing.4. Mix veggies and herbswith the wheat. Stir in thedressing.

5. Refrigerate for 30 minutesand serve cold or at roomtemperature as a side dish.

Tip

African salad with atwistRecipe from ElizabethMlomzaleServes 6

Pap is eaten in many SouthAfrican homes. Each familyhas their way of enjoying it,with either maas or butter-milk or a tomato-basedsauce.

2¼ cups (560 ml) water½ tsp (2,5 ml) salt3 cups (750 ml) coarsemealie meal

Chakalaka sauce2 tsp (10 ml) sunflower oil1 onion, chopped

1 cm piece fresh ginger,chopped1 green pepper, seedsremoved and chopped1 tsp (5 ml) curry powder4 tomatoes, chopped2 tsp (10 ml) sugarlemon juice and blackpepper to tasteOR2 cups (500 ml) low-fatmaas or buttermilk

1. Place water and salt in alarge pot and bring to theboil. Pour mealie meal intothe water, but don’t stir yet. 2. Simmer for 2 minutes,then stir well with awooden spoon or fork.Reduce the heat. 3. Cover with a lid andsteam over a low heat for

Tip

30-40 minutes or untilcooked. Stir occasionally toprevent it from burning.4. Chakalaka: If you enjoymealie pap with a sauce,prepare this while the papcooks.5. Heat oil in a pot and fryonion, ginger and greenpepper until soft. Add currypowder, tomatoes andsugar and simmer on a lowheat for 20 minutes. Seasonwith lemon juice andpepper.6. Serve pap warm or atroom temperature with thechakalaka sauce or maas asa side dish.

Umfino (pap withspinach): Place 1chopped onion or 1bunch of spring onions,chopped with 1 bunchof spinach and ½ acabbage, shredded in alarge pot. Add somewater and simmer for afew minutes. Then addthe mealie meal withthe 2¼ cups water andcook as above.

Add ¼ cup unsaltedpeanuts just beforeserving. Pineapple is alsodelicious in this salad.


½ cup (125 ml) mayonnaise,preferably reduced fat¾ cup (180 ml) plain low-fat yoghurt½ tsp (2,5 ml) cumin seeds(optional)black pepper to taste

1. Mix the veggies andapple with the orange juice. 2. Mix the rest of the ingre-dients together to form thesauce. 3. Serve the coleslaw withthe yoghurt sauce on theside. This is a delicious saladwith pork or chicken.

1 tbsp (15 ml) choppedfresh parsley or chives¼ cup (60 ml) low-fat orfat-free milklemon juice and blackpepper to taste

1. Place potatoes, garlic, ½tsp of the salt and somewater in a pot. Bring to theboil and reduce the heat. 2. Simmer for 30 minutes oruntil potatoes are tender. 3. Drain well and return po-tatoes and garlic to the pot.4. Mash with a potatomasher and stir in the re-maining ingredients to forma smooth mixture.5. Serve as a side dish witha meat dish of your choice.

Coleslaw withapple and yoghurt

Recipe from LouiseBronkhorstServes 6

A coleslaw should be acrunchy, fresh salad. By serv-ing the sauce on the sidethe veggies and apple staycrispy.

4 cups (4 x 250 ml)cabbage, finely shreddedor grated2 carrots, grated1 apple, peeled and gratedjuice of 1 orange1 tsp (5 ml) ground cumin


Creamy mashedpotatoesRecipe from NompumeleloThanjekwayoServes 8

Mashed potato has its owncreamy texture. Just a littlebit of milk and oil is enoughto make it smooth. Try outyour own flavours with dif-ferent herbs and spices.

8 medium potatoes,peeled and quartered2 cloves of garlic,quartered1 tsp (5 ml) salt2 tbsp (30 ml) sunflower oil

Sweetcorn frittersRecipe from MiemieAdshadeMakes 30 small fritters

½ x 410 g tin whole kernelcorn, drained1 x 410 g tin cream stylesweetcorn1 cup (250 ml) wholewheatflour½ tsp (2,5 ml) bakingpowder

1 egg, beaten½ cup (125 ml) low-fat orfat-free milk1 tsp (5 ml) ground mixedspice½ small onion, finelychopped or grated2 tbsp (30 ml) sunflower oil

1. Mix all the ingredients,except the oil, together in alarge bowl. 2. Heat a thin layer of the oilin a frying pan. Add table-spoonfuls of the mixture tothe pan and fry on bothsides until golden brown.3. Repeat with the rest ofthe oil and mixture.4. Drain on paper towel andserve warm as a side dish.

Tips

Tips

Tips

1. Replace carrots witha thick slice of butter-nut, grated. 2. If preferred, you canadd ¼ cup each raisinsand unsalted peanuts. 3. Replace cumin withgaram masala for a dif-ferent flavour.

1. For a cheesy flavourstir in 2 tbsp buttermilkor plain smooth low-fatcottage cheese. 2. Make mash with dif-ferent veggies. A com-bination of potatoesand sweet potatoes orbutternut and evencarrots work well. 3. Fresh or dried herbscan be added to mash,like origa num, parsleyor thyme.

1. Pumpkin fritters:Substitute kernel cornand sweetcorn for 2-3cups cooked andmashed pumpkin orbutternut. Fry as below. 2. Mixed veggie frit-ters: Replace the kernelcorn with 1 carrot and1 baby marrow, grated.Fry as below.3. Any left-overs areideal for lunch boxes.

50.51.52.53.54.55.56.57.58.59.

61.62.63.64.65.66.67.68.69.

35.36.37.38.39.40.41.42.

43.44.45.46.47.48.49.

Lunch and supper

Chicken Meat

Fish Vegetarian


Lunch and supper Fish

2 tsp (10 ml) sunflower oil1 large onion, chopped2 cloves of garlic, finelychopped1-2 green chillies or totaste, thinly sliced(optional)2 tsp (10 ml) curry powderor to taste1 tsp (5 ml) ground cumin2 tomatoes, chopped1 x 425 g tin pilchards intomato sauce½ tsp (2,5 ml) sugar orapricot jam½ tsp (2,5 ml) saltlemon juice and blackpepper to taste

1. Heat oil in a frying panand fry onion and garlic.2. Add chillies, curry powderand cumin and fry for a fewminutes.3. Stir in tomatoes, pilchardswith the sauce, sugar andsalt. Simmer over a low heatfor 15 minutes.4. Season with lemon juiceand black pepper. Servewith a small portion ofbrown rice.

Spicy pilchard stew

Recipe from TebatsoMotsepeServes 4

Some people call this apilchard stew and othersknow it as a smorrie orsmoortjie. It doesn’t matterwhat you call it, you willenjoy this healthy meal.

Tip

Whole roasted peri-peri chickenChicken biryaniMasala chicken with potatoesChicken pieChicken pasta with broccoliOne-pot chickenChutney chickenChicken à la kingLemon chickenChicken stir-fry

Stew with beef and tomatoesMeat ballsButtermilk marinated chopsSteak with mushroom sauceSpaghetti bolognesePork sosatiesBeef stew with vegetablesBeef sishebo with beansCottage pie with sweet potatoes

Spicy pilchard stewTuna bakeBrown rice and tuna saladTuna pie with potato toppingBaked fish with tomatoes Pasta with tuna and peasFish cakes with pilchardsSnoek with apricot jam

Brown lentil pattiesRoasted vegetables with pastaLentils and riceMac and cheese with lentilsVegetable curry bunny chowSpicy samp and beansRatatouille with eggs

Make the main meal of the day not only a time for the family to get together,but a healthy part of your weekly meals. Remember to remove any visible fatfrom meat and chicken and use veggies, herbs and salt-free spices to prepareinteresting, tasty meals for the whole family. Try some of the vegetarianrecipes to improve your family’s health even more.

Try this stew with pastaof your choice. Pap orsamp is also delicious.


Lunch and supper Fish1. Preheat oven to 180 °C.2. Soak bread in milk untilsoft and mash with a fork.3. Mix bread and milk witheggs, tuna, onion, greenpepper and salt.4. Season with parsley,lemon juice, pepper andhalf the paprika.5. Spoon into an oven dishand sprinkle with cheeseand remaining paprika.6. Bake for 30-40 minutes oruntil golden brown andcooked.7. Serve immediately with asalad.

Tuna bakeRecipe from DonnellIsobellServes 4

This is so easy that you canget the kids to help. Donell’sson loves helping his mommake this.

4 slices brown or whole-wheat bread1 cup (250 ml) low-fat orfat-free milk3 eggs, beaten

2 x 170 g tins tuna in brine,drained1 onion, chopped1 green pepper, seedsremoved and chopped½ tsp (2,5 ml) salt1 tbsp (15 ml) choppedfresh parsleylemon juice and blackpepper to taste1 tsp (5 ml) paprika or totaste¼ cup (60 ml) gratedCheddar cheese, prefer-ably reduced fat

Tip

1. Place rice and salt in a potand cover with water. 2. Bring to the boil and sim-mer for 40 minutes or untiltender. Drain, rinse andallow to cool.3. Dressing: Mix ingredientsin a bowl until well blended.4. Stir tuna, veggies andherbs into the rice with thedressing.5. Serve as a light meal orlunch.

Brown rice andtuna saladRecipe from NoleenNarainsamyServes 4 – 6

Instead of a rich mayon-naise dressing, try this ricesalad with a homemadedressing.

1 cup (250 ml) uncookedbrown rice½ tsp (2,5 ml) salt1 x 170 g tin tuna in brine,drained2 tomatoes, cut in wedges

½ cucumber, halved andsliced½ cup (125 ml) frozenwhole kernel corn, rinsed1 carrot, chopped2 tbsp (30 ml) choppedfresh parsley1 tbsp (15 ml) choppedfresh mint or origanum

Dressing3 tbsp (45 ml) sunflower oil2 tbsp (30 ml) white grapevinegarblack pepper to taste1 tbsp (15 ml) lemon juice

TipSubstitute the breadwith 1-1½ cups ofcooked brown rice anduse as above. Left-overrice works well.

Replace tuna with left-over chicken.


Lunch and supper5 tbsp (75 ml) mayonnaise,preferably reduced fat3 tbsp (45 ml) low-fat orfat-free milk2 tbsp (30 ml) choppedfresh parsley1 tsp (5 ml) paprika or totaste2 tsp (10 ml) Worcestersaucelemon juice and blackpepper to taste4 spinach leaves, cut intothick strips¼ cup (60 ml) gratedCheddar cheese, prefer-ably reduced fat

1. Preheat oven to 180 °C. 2. Boil potatoes in waterwith the salt, until cooked.3. Peel and mash 2 of thepotatoes. Chop 1 tomatoand mix with the mashedpotato. Add onion, garlic,celery, baby marrows, tuna,mayonnaise and milk.4. Season with parsley,paprika, Worcester sauce,lemon juice and pepper.5. Spoon into an oven dishand layer the spinach ontop.6. Slice the rest of the pota-toes and tomatoes in thinslices and pack on top.7. Sprinkle with cheese andbake for 30 minutes or untilthe veggies are goldenbrown on top.8. Serve with a salad of yourchoice.

Tuna pie withpotato toppingRecipe from Michael SmithServes 4 – 6

5-6 medium potatoes inthe skin½ tsp (2,5 ml) salt

3 tomatoes1 onion, finely chopped2 cloves of garlic, finelychopped1 celery stalk, thinly sliced4 baby marrows, chopped2 x 170 g tins tuna in brine,drained

Fish

4. Place fish in an oven dishor baking tray and pack afew slices of tomato on topof each portion.5. Sprinkle with bread-crumb mixture and pourlemon juice and oil over thefish. Pour water into the dishto prevent fish from stickingand drying out.6. Bake for 20 minutes oruntil the fish is just cookedand the crumbs are goldenbrown. Don’t overcook thefish.7. Serve immediately withsalad or veggies and abaked potato.

Baked fish withtomatoesRecipe from DoloresAdamsServes 4

If you often prepare fishwith a creamy white sauce,rather try this healthy andtasty tomato and herbversion.

2 slices brown or whole-wheat breadjuice and grated rind of1 lemon½ tsp (2,5 ml) saltblack pepper to taste

2 cloves of garlic, finelychopped1 tbsp (15 ml) dried orchopped fresh origanum4 x 160 g firm white fishportions, thawed if frozen3 tomatoes, sliced1 tbsp (15 ml) sunflower oil¼ cup (60 ml) water

1. Preheat oven to 180 °C.2. Crumble bread with yourfingertips to form smallpieces.3. Mix breadcrumbs withlemon rind, salt, pepper,garlic and origanum.

Tip

Tip

Use 300 g left-over whitefish or chicken instead ofthe tuna.

Crumbed chicken: Dipchicken portions in but-termilk and then in thecrumbs. Bake as below.


Pasta with tunaand peasRecipe from Denise da SilvaServes 6

A simple, yet tasty familysupper.

250 g elbow noodles1 tsp (5 ml) salt2 tbsp (30 ml) sunflower oil1 onion, chopped1 green pepper, seedsremoved and chopped1 tsp (5 ml) curry powder2 x 170 g tins tuna in brine,drained1 x 410 g tin cream stylesweetcorn¼ cup (60 ml) low-fat orfat-free milk1 cup (250 ml) frozen peas,rinsedlemon juice and blackpepper to taste

1. Bring a large pot of waterto the boil. Add pasta and½ tsp of the salt. Cook untiltender and drain well. Stir in1 tbsp of the oil and keepwarm.2. Preheat oven to 180 °C.Meanwhile, heat rest of theoil in a pot and fry onionand green pepper.3. Add curry powder and fryfor a few minutes.4. Remove from the heat.Stir in remaining ingredientswith the rest of the salt.5. Mix sauce with warmpasta and season withlemon juice and pepper.6. Spoon into an oven dishand bake for 20 minutes oruntil golden brown.

Lunch and supper Fish

Tip

keep warm. Repeat with therest of the oil and batter.5. Serve with lemonwedges, a green salad and abaked potato per person.

Fish cakes withpilchardsRecipe from Hazel NortjeMakes about 20 fish cakes

Fish on a Friday is a familiarfavourite. A tin of pilchardscan go a long way to feed afamily quickly.

1 x 425 g tin pilchards intomato sauce2 eggs, beaten1 small onion, grated1 carrot or baby marrow,grated½ cup (125 ml) self-raisingflour5 tbsp (75 ml) oats½ tsp (2,5 ml) salt

lemon juice and blackpepper to taste3 tbsp (45 ml) choppedfresh parsley3 tbsp (45 ml) choppedfresh coriander or moreparsley1 tbsp (15 ml) tomatosauce or chutney1 tbsp (15 ml) sunflower oil

1. Flake fish and smallbones with a fork, in thetomato sauce.2. Mix fish with the remain-ing ingredients, except theoil.3. Heat a thin layer of oil in afrying pan and place spoon-fuls of the batter in the pan. 4. Fry on both sides untilgolden brown and cooked.Drain on paper towel and

Tips

Hazel Nortje

If you prefer a spiciersauce, fry 1 chilli,chopped with theonion.

1. Replace pilchardswith any fish of yourchoice, like tuna or left-over hake or snoek andadd another 2 tbsptomato sauce.2. These can be servedwith a green salad, theCreamy mashed pota-toes on p32 and theChakalaka sauce on p31.


Lunch and supper

begins to set, turn over andfry until golden brown.Repeat with the rest of theoil and mixture. 5. Serve on a wholewheatroll as a hamburger with let-tuce, tomato and cucumber.

Brown lentil pattiesRecipe from Barbara BlakeMakes 8 – 10 patties

½ cup (125 ml) uncookedbrown lentils1 x 410 g tin butter beans,drained1 onion, finely chopped2 eggs5 tbsp (75 ml) wholewheator cake flour1 carrot, grated1 tbsp (15 ml) tomatosauce½ tsp (2,5 ml) bakingpowder1 tbsp (15 ml) lemon juice½ tsp (2,5 ml) salt

2 tsp (10 ml) dried mixedherbs½ tbsp (7,5 ml) groundcorianderblack pepper to taste1 tbsp (15 ml) sunflower oil

1. Place lentils in a pot withenough water and bring tothe boil. Simmer for 30-40minutes or until soft. Drainwell and cool.2. Mash lentils and butterbeans with a fork or potatomasher and mix with theremaining ingredients, ex-cept the oil. 3. Heat some of the oil in afrying pan. Spoon about¼ cup of the mixture intothe pan per patty.4. Fry patties over amedium heat. When the top

Tips

Vegetarian1. Mix chutney, jam, cumin,lemon juice, half the oil andsalt. Season with pepper.2. Brush a braai grid withthe rest of the oil and placefish, with the skin side onthe grid.3. Brush fish with jam mix-ture. Braai for 15-20 minutesover medium coals, with theskin side down.4. Turn over and brown onthe other side for a fewminutes until the fish flakeseasily. Take care not to burnor overcook the fish.5. Serve with baked sweetpotatoes and a green salad.

Snoek with apricotjam

Recipe from Martin vanDeventerServes 6

Snoek is delicious with atouch of sweetness and amild spice like cumin. Tryit in the oven or braai itoutside.

¼ cup (60 ml) chutney1 tbsp (15 ml) apricot jam1 tsp (5 ml) ground cumin2 tbsp (30 ml) lemon juice1 tbsp (15 ml) sunflower oil½ tsp (2,5 ml) saltblack pepper to taste1,2 kg whole fresh snoek orline fish, head removedand butterflied

TipTo bake in the oven,brush a large piece offoil with half the oil.Place fish on foil in anoven dish and brushfish as above. Bake at180 °C for 20 minutesor until cooked. The topof the fish will brown inthe oven.

1. Add a pinch of nut-meg or chopped freshherbs like coriander orparsley to the mixture.2. Bake in the oven:Roll the mixture intoballs, place in an ovendish and pour a tin ofchopped tomatoesover. Bake at 180 °C for30 minutes or untilcooked.


fresh parsley or coriander

1. Heat oil in a pot and fryonions, garlic, carrots andgreen pepper for a few min-utes.2. Add cumin, dried herbs,bay leaf and cinnamon withthe lentils, rice, water andsalt.3. Bring to the boil, reducethe heat and simmer with alid for 30-40 minutes or untilthe rice and lentils are ten-der. Add another ½ cup ofwater if necessary. 4. Season with lemon juiceand pepper. Stir in the freshherbs and serve warm.

Lentils and rice

Recipe from AntoinetteBakosServes 4 – 6

Brown rice and lentils are aperfect combination.Together they form a com-plete protein, making this awholesome meal.

2 tsp (10 ml) sunflower oil2 onions, chopped2 cloves of garlic, finelychopped2 carrots, sliced

1 green pepper, seedsremoved and chopped1 tsp (5 ml) ground cumin1 tsp (5 ml) dried mixedherbs1 bay leaf and 1 cinnamonstick1 cup (250 ml) uncookedbrown lentils1 cup (250 ml) uncookedbrown rice3 cups (750 ml) water½ tsp (2,5 ml) salt lemon juice and blackpepper to taste2 tbsp (30 ml) chopped

1. Preheat oven to 180 °C.Place veggies in a singlelayer in an oven dish.2. Mix vinegar, sugar, halfthe oil, dried herbs andseason with lemon juiceand pepper.3. Pour vinegar mixture overveggies and toss until wellcoated. Roast for 30-45 min-utes or until the veggies arecooked. Stir in the beans towarm through. Keep warm.4. Meanwhile, bring a largepot of water to the boil. Addpasta and salt. Cook untiltender and drain well. Stir inremaining oil.5. Mix veggies and beanswith warm pasta andsprinkle with fresh herbs.

Roasted vegetableswith pastaRecipe from Ina Koegelen-bergServes 6

1 medium (750 g) butter-nut, cubed4-5 baby marrows, thicklysliced250 g mushrooms,quartered (optional)

1 onion, thickly sliced1 tomato, cut in wedges3 tbsp (45 ml) grapevinegar2 tsp (10 ml) sugar1 tbsp (15 ml) sunflower oil2 tsp (10 ml) dried origa -num or rosemarylemon juice and blackpepper to taste1 x 410 g tin butter beans,drained300 g ribbon noodles orany pasta of your choice½ tsp (2,5 ml) salt2 tbsp (30 ml) choppedfresh origanum or parsley

Tips

Lunch and supper Vegetarian

1. Fry veggies in thevinegar mixture in alarge pan. Reduce heatand simmer with a lidfor 30 minutes or untilthe veggies are cooked.Stir into beans andpasta as above.2. Sunflower seeds aredelicious sprinkled overthe veggies.3. Vegetarian lasagne:Use these veggies andthe White sauce onp46. Layer with lasagnesheets or the noodles.Bake for 30 minutes oruntil golden brown.

1. Heat oil in a large pot andfry onion, garlic, carrots,chillies, curry leaves andspices.2. Add tomatoes and sim-mer for a few minutes. Stirin potatoes, brinjal, waterand salt.3. Bring to the boil, reducethe heat and simmer with alid for 20 minutes.4. Stir in cauliflower,cabbage and baked beansand simmer for another20 minutes or until thepotatoes are tender. Seasonwith lemon juice and blackpepper.5. Hollow out the thickslices of bread and spoonthe curry inside.

Vegetable currybunny chowRecipe from Rae DouglasServes 6

A bunny chow is a deliciousmeal for many people. Thisvegetarian version is fillingand comforting.

1 tbsp (15 ml) sunflower oil1 onion, chopped2 cloves of garlic, finelychopped3 carrots, chopped1-2 green chillies, chopped(optional)3 curry leaves (optional)½ tsp (2,5 ml) turmeric1 tbsp (15 ml) currypowder or to taste

1 tsp (5 ml) masala of yourchoice3 tomatoes, chopped2 potatoes, peeled andchopped1 brinjal, chopped½ cup (125 ml) water½ tsp (2,5 ml) salt1 cup (250 ml) choppedcauliflower or green beans¼ medium cabbage,chopped1 x 410 g tin baked beansin tomato saucelemon juice and blackpepper to taste4 cm thick slice brown orwholewheat bread perperson

Tips


2. White sauce: Meanwhile,mix cake flour with a littlebit of the milk in a small potto make a paste.3. Heat gently and graduallystir in the rest of the milkuntil a smooth mixture forms.4. Simmer for a fewminutes until the saucethickens and season withremaining ingredients.5. Preheat oven to 180 °C.Mix white sauce with thepasta, lentils and veggies.Spoon into an oven dish.6. Crumble bread with yourfingertips into smallerpieces and mix with driedherbs and cheese.7. Sprinkle bread mixtureover pasta and bake for25 minutes or until goldenbrown and heated through.Serve with a salad.

Mac and cheesewith lentilsRecipe from MarianAnnandaleServes 6

This mac and cheese is notrich and heavy like manyother versions.

300 g macaroni½ tsp (2,5 ml) salt1 tsp (5 ml) sunflower oil1 cup (250 ml) cooked ortinned lentils, drained1 cup (250 ml) frozen mixedvegetables, rinsed2 slices brown bread1 tbsp (15 ml) dried mixedherbs

¼ cup (60 ml) gratedCheddar cheese, prefer-ably reduced fat

White sauce3 tbsp (45 ml) cake flour600 ml low-fat or fat-freemilk1 tsp (5 ml) Worcestersauce1 tsp (5 ml) preparedmustard½ tsp (2,5 ml) saltlemon juice and blackpepper to taste

1. Bring a large pot of waterto the boil. Add macaroniand salt. Cook until tenderand drain well. Stir in oil.


1. Substitute bakedbeans for any otherbeans of your choiceand add more tomatoesif necessary. 2. Make this vegetablecurry as spicy as you likeand serve with choppedfresh coriander.


sauce and pour in the restof the oil.6. Crack an egg into eachhollow. Simmer with a lid forabout 4-5 minutes or untilthe egg is just cooked toyour preference. Sprinklewith the rest of the parsley.7. Spoon an egg with someof the sauce onto 1-2 slicesbrown or wholewheat toastper person. Serve as a lightmeal.

Ratatouille witheggsRecipe from Lindi van ZylServes 6

Eggs are an important partof a healthy diet. So includethem as part of your weeklymeals.

4 tsp (20 ml) sunflower oil2 onions, chopped1 green or red pepper,seeds removed andchopped4 baby marrows, chopped3 ripe tomatoes, choppedor 1 x 410 g tin choppedtomatoes1 brinjal, chopped(optional)2 tsp (10 ml) dried mixedherbs

1 tsp (5 ml) sugar1 tbsp (15 ml) Worcestersaucelemon juice and blackpepper to taste3 tbsp (45 ml) choppedfresh parsley or basil(optional)6 eggs

1. Heat half the oil in a largefrying pan and fry onionsand green pepper for a fewminutes.2. Add baby marrows,tomatoes and brinjal withdried herbs, sugar andWorcester sauce.3. Fry for a few minutes,reduce the heat and simmerwithout a lid for 15-20minutes.4. Season with lemon juice,pepper and half the parsley.5. Make 6 hollows in the

Tip


onions and simmer foranother 10 minutes.6. Season to taste withlemon juice and pepper andserve warm.

Spicy samp andbeansRecipe from BenedictThutloaServes 8

This dish (also known asumngqusho) needs a bit ofplanning as you need tosoak the samp and beansovernight.

1 cup (250 ml) uncookedsamp1 cup (250 ml) dried sugarbeans2 bay leaves2 tsp (10 ml) sunflower oil2 onions, chopped4 carrots, sliced1 tbsp (15 ml) currypowder or to taste3 tomatoes, chopped¼ medium cabbage, cutinto strips4 spinach leaves, cut intostrips1 tsp (5 ml) saltlemon juice and blackpepper to taste

1. Soak samp and beansovernight in enough waterand drain well.2. Place in a large pot withbay leaves and cover with4 cups of fresh water. Bringto the boil, reduce the heat,cover and simmer for 2hours or until tender. Addmore water if necessary.3. Heat oil in a pot and fryonions, carrots and currypowder.4. Add tomatoes and sim-mer for 10 minutes.5. Drain samp and beans ifnecessary. Add with cab-bage, spinach and salt to

Tip

Benedict Thutloa


Add 300 g stewingbeef, fat removed, tothe samp and beansand cook together.Follow the recipe asabove and increase thecurry powder to taste.

Leave out the eggsand use the sauce as aside dish with meat ora sauce on pap.


Lunch and supper2 tsp (10 ml) sunflower oil3 onions, thinly sliced½ cup (125 ml) boilingwater

1. Marinade: Cut chickenbreasts into chunky pieces.Mix all the marinade ingre-dients together. 2. Stir chicken into mari-nade and refrigerate for1 hour or overnight.3. Rice: Place rice, ½ tsp ofthe salt, cinnamon and car-damom with enough waterin a pot. Simmer until therice is cooked and drain.4. Meanwhile, cook lentils ina separate pot with enoughwater until tender and drain.5. Boil potatoes with therest of the salt and a pinchof the turmeric until tender.Drain.6. Heat oil in a large pot andfry onions until tender. Keephalf the onions for garnish.7. Add chicken to onions inthe pot and fry for a fewminutes. Add marinade,reduce heat and cover witha lid. Simmer for 15 minutes.8. Place potatoes in a layerover the chicken. Spoon thelentils and rice in layers ontop. 9. Mix the turmeric with theboiling water and pour overthe rice. 10. Spoon the fried onionson top. Cover with a lid andsteam over a very low heatfor 15 minutes or untilheated through.11. Serve with fresh corian-der, a spoonful of plain low-fat yoghurt and salad.

Chicken biryaniRecipe from MumtazAbdoolServes 8

Many people make a mut-ton biryani, but a chickenversion is lower in fat andquicker to cook.

Marinade3 chicken breasts on thebone, skin and all fatremoved1 tsp (5 ml) turmeric2 tsp (10 ml) each cuminseeds and chilli powder2 cinnamon sticks3 cardamom pods3 tbsp (45 ml) lemon juice2 tbsp (30 ml) tomatopaste

2 tomatoes, finelychopped2 cloves of garlic, finelychopped2 tbsp (30 ml) choppedfresh coriander1 green chilli, chopped(optional)1 cup (250 ml) plain low-fatyoghurt or buttermilk

Rice2 cups (500 ml) uncookedbrown rice1 tsp (5 ml) salt1 cinnamon stick 2 cardamom pods1 cup (250 ml) uncookedbrown lentils3 potatoes, peeled andcubed1 tsp (5 ml) turmeric

3.Place chicken in a largeoven dish.4. Toss the potatoes with theremaining paste and place inthe oven dish around thechicken.5. Sprinkle potatoes with saltand pour the water into theoven dish. Cover with foil androast chicken and potatoesfor 30 minutes. Remove foil,toss potatoes in liquid androast for another 30 minutesor until cooked.6. Serve with green veggiesor a salad.

Whole roastedperi-peri chickenRecipe from CorrieForemanServes 4 – 6

A roast chicken is oftenserved as a Sunday lunchand is always popular.Remem ber that peri-peri isquite hot, so season it toyour family’s preference.

1 tbsp (15 ml) sunflower oilblack pepper to taste1 tbsp (15 ml) tomatopaste

2 tsp (10 ml) peri-peri or totaste2 tbsp (30 ml) lemon juice2-4 cloves of garlic, finelychopped1 tsp (5 ml) paprika1,2 kg whole chicken, skinand all fat removed6 potatoes, quartered½ tsp (2,5 ml) salt½ cup (125 ml) water

1. Preheat the oven to 180 °C. 2. Mix the oil with all theseasonings, except the salt,in the bowl. Spread some ofthis paste over the chicken.

Tips

Chicken

1. The chicken bonescan be used for theHomemade stock on p15.2. Lemon and herbchicken: See the tip onp58. 3. Use more paprikainstead of peri-peri for amilder flavour.4. If your oven is bigenough, double therecipe and make 2 chick-ens. Use the otherchicken for another meal.

Tips


Lunch and supper2 cups (500 ml) water orHomemade stock (p15)3 potatoes, peeled andcubed1 tsp (5 ml) salt½ cup (125 ml) buttermilkor plain low-fat yoghurt(optional)

1. Heat oil in a large pot andfry chicken until goldenbrown. Spoon out and setaside. 2. In the same pot fryonions, garlic and ginger fora few minutes. Stir in all thespices.3. Add tomatoes, tomatopaste and water and sim-mer for a few minutes.4. Add chicken, potatoesand salt to sauce and sim-mer over a low heat for 30minutes or until the chickenand potatoes are cooked.5. Stir in the buttermilk andserve with small portions ofbrown rice. Garnish withfresh coriander.Masala chicken

with potatoesRecipe from Farnaaz AllyServes 6 – 8

1 tbsp (15 ml) sunflower oil6 chicken breasts on thebone, halved and skin andall fat removed2 large onions, thinly sliced1 clove of garlic, finelychopped1 cm piece fresh ginger,grated

3-4 cardamom pods1 large cinnamon stick1 tbsp (15 ml) groundcumin2 tsp (10 ml) chilli powderor to taste2 tsp (10 ml) groundcoriander1 tsp (5 ml) each turmericand garam masala3 tomatoes, finelychopped1 tbsp (15 ml) tomatopaste

Tips

Chicken pieRecipe from Maria Oost-huizenServes 6

Instead of a typical puffpastry, chicken pie can bejust as delicious with ahomemade pouring batteron top.

6 chicken breasts on thebone, skin and all fatremoved1 bay leaf3 black peppercorns4 whole cloves½ tsp (2,5 ml) salt1½ cups (375 ml) water2 tsp (10 ml) sunflower oil2 large onions, chopped1 clove of garlic, finelychopped¼ cup (60 ml) sago orspaghetti (broken intopieces)1 tsp (5 ml) dried thyme orrosemary½ tsp (2,5 ml) groundnutmeg1½ cups (375 ml) frozenmixed vegetables, rinsedlemon juice and blackpepper to taste

Pouring batter¾ cup (180 ml) whole-wheat flour½ tsp (2,5 ml) bakingpowder2 tsp (10 ml) dried mixedherbs

pinch of salt2 eggs, beaten2 tbsp (30 ml) sunflower oil½ cup (125 ml) buttermilk2 tbsp (30 ml) water

1. Place chicken, bay leaf,peppercorns, cloves, saltand water in a large pot.Bring to the boil and reducethe heat. 2. Simmer for 30 minutes oruntil the chicken is cooked.Spoon chicken out and re-move bones. Keep liquidaside and remove spices, ifpreferred. 3. Heat oil in the same potand fry onions and garlic fora few minutes.4. Add reserved liquid withsago and simmer over a lowheat for 15-20 minutes oruntil thickened.5. Stir in thyme, nutmeg,chicken and veggies andseason with lemon juiceand pepper. 6. Spoon into an oven dishand preheat the oven to180 °C.7. Batter: Combine the dryingredients. Mix the eggs,oil, buttermilk and water. Stirinto the flour mixture untilsmooth.8. Pour batter over the fill-ing and bake for 40 minutesor until golden brown andcooked.9. Serve with salad or veg-gies such as broccoli andbutternut.

Lunch and supper Chicken

1. When cooking rice,make sure you only use½ tsp salt in the waterper cup of uncookedrice.2. For a milder curry,add 2 apples, cubedand replace chilli pow-der with mild currypowder.

1. Use the chickenbones for the Home-made stock on p15.2. Add any veggies ofyour choice such ascarrots, mushrooms orbroccoli to the pie filling.3. Use any of the top-pings on p38 or p69instead of the batter.


1. Heat oil in a large pot andfry onion and garlic for a fewminutes. Add chicken and fryuntil golden brown. 2. Add carrots, baby mar-rows, tomatoes, tomatopaste, paprika and origanum.3. Add water, reduce heatand simmer with a lid for 30minutes or until the chickenis cooked.4. Add tins of beans, salt andseason with lemon juice andpepper. Heat through andstir in theparsley.5. Serve on small portions ofpap, mealie rice or mashedpotatoes.

One-pot chickenRecipe from MarleneWestonServes 6

2 tsp (10 ml) sunflower oil1 large onion, chopped1 clove of garlic, finelychopped4 chicken breasts on thebone, halved and skin andall fat removed2 large carrots, thicklysliced3 baby marrows, thicklysliced1 x 410 g tin choppedtomatoes

1 tbsp (15 ml) tomatopaste½ tsp (2,5 ml) paprika orcayenne pepper or to taste1 tsp (5 ml) dried origanumor 1 tbsp chopped freshoriganum½ cup (125 ml) water1 x 410 g tin baked beansin tomato sauce1 x 410 g tin butter or redkidney beans, drained(optional)½ tsp (2,5 ml) saltlemon juice and blackpepper to taste2 tbsp (30 ml) choppedfresh parsley

3. Heat another 1 tsp of theoil in the same pot and fryonions, green pepper andgarlic for a few minutes.4. Stir in the flour untilabsorbed. Slowly stir in thecooking liquid until it formsa sauce.5. Stir in the milk and sim-mer for a few minutes untilthe sauce thickens.6. Add the chicken, broccoli,mustard, ½ tsp of the saltand season with lemonjuice and pepper.7. Simmer until the broccoliis just tender, about 10 min-utes.8. Meanwhile, bring a largepot of water to the boil. Addpasta and the other ½ tsp ofsalt. Cook until tender anddrain well. Stir the remain-ing 1 tsp of oil into thewarm pasta.9. Stir the sauce into thepasta and serve warm.

Chicken pasta withbroccoli

Recipe from NomvulaMthembuServes 6

Kids love pasta as a meal,making this ideal for thewhole family.

1 tbsp (15 ml) sunflower oil3 chicken breasts on thebone, halved and skin andall fat removed2 tsp (10 ml) dried mixedherbs1 cup (250 ml) water2 onions, chopped1 green or red pepper,seeds removed andchopped

2 cloves of garlic, finelychopped3 tbsp (45 ml) cake flour1 cup (250 ml) low-fat orfat-free milk200 g broccoli, cut in smallpieces2 tsp (10 ml) preparedmustard1 tsp (5 ml) saltlemon juice and blackpepper to taste250 g fusilli or any pastashape of your choice

1. Heat 1 tsp of the oil in apot and fry chicken untilgolden brown. Reduce theheat and add herbs withwater. 2. Cover with a lid and sim-mer for 20 minutes or untilcooked. Spoon out andremove bones. Keep liquidaside.

Tips


1. Use left-over chickenor meat and add instep 6 or use 2 tins oftuna in brine, drained.2. Pasta bake: Spoonpasta mixture into anoven dish. Sprinkle with¼ cup of grated Ched-dar cheese, preferablyreduced fat, and bakeat 180 °C until goldenbrown.


herbs, salt and season withlemon juice and pepper.6. Serve with smallportions of brown rice andveggies of your choice.

Chicken à la kingRecipe from Shireen SallieServes 4 – 6

1,2 kg whole chicken, skinand all fat removed1 cup (250 ml) water1 bay leaf1 tbsp (15 ml) sunflower oil1 onion, chopped2 cloves of garlic, finelychopped1 each green and redpepper, seeds removedand sliced250 g mushrooms, sliced(optional)3 tbsp (45 ml) cake flour½ cup (125 ml) low-fat orfat-free milk

1 tsp (5 ml) dried parsley1 tsp (5 ml) dried thyme or1 tbsp fresh thyme leaves1 tsp (5 ml) saltlemon juice and blackpepper to taste

1. Place chicken in a largepot with water and bay leaf.Bring to the boil and reducethe heat. 2. Simmer with a lid for1 hour. Spoon out chicken,remove bones and shredmeat. Keep liquid aside.3. Heat oil in the same potand fry onion, garlic, greenand red peppers and mush-rooms.4. Stir in flour until absor bed.Gradually stir in cookingliquid and milk.5. Simmer until the saucethickens. Stir in chicken,

Tips

Chutney chickenRecipe from CatherineHarveyServes 4 – 6

Thanks to chutney being atrue South African ingre -dient, everyone has a varia-tion of this recipe. To makeit lower in fat, but stillyummy, yoghurt is used in-stead of mayonnaise.

6-8 chicken portions e.g.drumsticks and thighs, skinand all fat removed1 large onion, halved andsliced1 cup (250 ml) plain low-fatyoghurt½ cup (125 ml) chutney½ cup (125 ml) orangejuice or rooibos tea½ tsp (2,5 ml) salt2 tsp (10 ml) cornflour,mixed with water to makea paste

1. Preheat oven to 180 °C. 2. Place chicken and onionin an oven dish. 3. Mix yoghurt, chutney,juice, salt and cornflourpaste and pour over thechicken.4. Bake for 30-45 minutes oruntil golden brown andcooked.5. Serve with small portionsof brown rice or mashedpotatoes with broccoli andcarrots.

Tip


Pork chops with all fatremoved, can becooked in the same wayfor 20-30 minutes. Addcubes of butternut tothe oven dish for extraflavour.

1. If mushrooms are notavailable substitute with1 cup of frozen peas,rinsed. 2. Beef stroganoff:Replace cooked chickenwith 500 g lean beefstrips. Fry the meat firstand then continue asfrom step 3. Prepare thesauce with 1½ cups ofmilk as you will not haveany cooking liquid.


1. Mix the first 4 ingredientsand stir chicken into themixture. Marinate for 20minutes. 2. Heat oil in a frying panand stir-fry chicken inbatches and spoon out.Keep the marinade. 3. Fry onion, green pepperand ginger for a few min-utes.4. Add carrots and babymarrows. Fry until theveggies are almost cooked,but not too soft.5. Stir corn, cabbage andchicken with the marinadeinto the veggies. Add waterand cover with a lid. Allowto simmer for a few minutesor until the cabbage is justcooked.6. Season with pepper.Serve immediately withsmall portions of brown riceor spaghetti.

Chicken stir-fryRecipe from Fatima LaherServes 6

Swop your Chinese take-aways for this delicioushome version, which is lessfatty and salty, and quick tomake.

2 tbsp (30 ml) grapevinegar or lemon juice1 tsp (5 ml) sugar1 tbsp (15 ml) Worcestersauce¼ cup (60 ml) tomato sauce4 chicken breast fillets, cutin strips

1 tbsp (15 ml) sunflower oil1 onion, sliced1 green or red pepper,seeds removed and sliced1 cm piece fresh ginger,grated3 carrots, cut in thin strips2-3 baby marrows, cut inthin strips1 cup (250 ml) frozenwhole kernel corn, rinsed1 cup (250 ml) shreddedcabbage2 tbsp (30 ml) waterblack pepper to taste

Tips

4. Mix the rest of the ingre-dients and pour over thechicken and sweet pota-toes.5. Cover with foil and bakefor 20 minutes. Remove foiland bake for another 20minutes or until the chickenand sweet potatoes arecooked.6. Serve with a salad.

Lemon chickenRecipe from FrankSwanepoelServes 4

8 chicken drumsticks or4 chicken breasts on thebone, halved2 large sweet potatoeswith the skin, cubed1 clove of garlic, finelychoppedjuice and grated rind of1 lemon

½ cup (125 ml) water or drywhite wine2 tsp (10 ml) sunflower oil1 tsp (5 ml) sugar1 tsp (5 ml) salt5 sprigs thyme or 2 tspdried thymeblack pepper to taste

1. Preheat the oven to 180 °C.2. Remove skin and all fatfrom chicken. 3. Place chicken and sweetpotatoes in an oven dish.

Tips


Fatima Laher

1. Make this dish on thestove. Fry chicken in thesunflower oil in a largepot. Add the rest of theingredients.Simmer with a lid over alow heat for 40 minutesor until the chicken iscooked.2. Origanum, rosemaryor cumin is also deli-cious in this dish. 3. Lemon and herbchicken: Prepare androast a whole chicken ason p50. Use the season-ings from this recipe.

1. Pineapple or broccoliis also delicious in astir-fry. Add unsaltedpeanuts for an extracrunch. 2. Vegetarian stir-fry: Substitute chicken witha tin of beans of yourchoice and add themarinade to the friedveggies.3. Use left-over chickenand add in step 5 withmarinade. Also try itwith lean strips of porkor beef.

Lunch and supper Meat


1. Heat oil in a large pot andfry meat in batches untilbrowned. Spoon out.2. Fry onions, celery, carrotsand garlic for a few minutes.3. Add tomatoes, tomatopaste, meat, herbs, bayleaves, paprika, salt, waterand stock. Bring to the boil.4. Reduce the heat andsimmer with a lid for 1½-2hours or until the meat istender. 5. Season with lemon juice,pepper and cayennepepper. Remember not toadd more salt at the table.6. Serve on small portionsof brown rice or mashedpotatoes and green beans.

Stew with beef andtomatoesRecipe from Liesl NelServes 6

2 tsp (10 ml) sunflower oil1 kg beef stewing meatwith bones, all fat removed2 onions, chopped3 celery stalks, thicklysliced3 carrots, sliced diagonallyinto large chunks1 clove of garlic, finelychopped1 x 410 g tin choppedtomatoes2 tbsp (30 ml) tomatopaste1 tsp (5 ml) dried mixedherbs1 tbsp (15 ml) dried orchopped fresh origanum2 bay leaves1 tsp (5 ml) paprika ½ tsp (2,5 ml) salt½ cup (125 ml) water ordry red wine½ cup (125 ml) Homemadestock (p15) or water with2 tbsp dried mixed herbslemon juice and blackpepper to tastepinch of cayenne pepper

Tips

Things torememberwhen cookingred meat= Remove all visible fatfrom meat before cook-ing.= Spoon any fat fromthe top of a stewbefore serving.= Limit your red meatto no more than 2-3meals per week. Cookchicken, fish or vege -tarian options for therest of the week.= Make red meat gofurther by adding extraveggies, dried beans orlentils to your stewsand other red meatdishes.= When available at agood price, use ostrichand venison as theseare lower in fat thanbeef and lamb.

1. Substitute the beefwith chicken, skin andall fat removed, andsimmer for 45 minutes.2. To bulk up this stew,add a tin of butterbeans, drained.


Tips

utes or until cooked. 6. Repeat the frying processwith the rest of the minceand oil, if necessary.7. Serve with small portionsof mashed potatoes andveggies of your choice.

Meat ballsRecipe from Marthé BakkesServes 6

This recipe is a great way tohide veggies from fussyeaters. Make double thebatch and freeze for later.

2 thick slices brown orwholewheat bread½ cup (125 ml) water500 g lean beef mince1 egg, beaten1 onion, grated1 carrot, grated½ tsp (2,5 ml) saltlemon juice and blackpepper to taste

pinch of ground cloves½ tsp (2,5 ml) groundnutmeg2 tsp (10 ml) groundcoriander½ tsp (2,5 ml) currypowder or to taste1 tbsp (15 ml) sunflower oil

1. Soak bread in water untilsoft and mash with a fork.2. Mix mince with breadand the rest of the ingre -dients, except the oil.3. Shape into small meatballs.4. Heat a thin layer of oil in alarge frying pan and frymeat balls on both sidesuntil golden brown.5. Reduce the heat and sim-mer with a lid for 8-10 min-

Tips


Esmé Hanekom

1. These can also beserved with small por-tions of pasta or brownrice. Alternatively shapeinto burger patties andserve on wholewheatrolls with salad ingre -dients.2. If available, ostrichmince is lower in fat anddelicious in this recipe.

1. Pan-fry chops in athin layer of oil for a fewminutes on each side oruntil golden brown andcooked.2. Chicken pieces, skinand fat removed, or leanlamb chops are alsodelicious with this mari-nade.3. Spicy marinade: Add2 tsp paprika, 1 tsp eachground coriander andcumin to marinade.

Buttermilkmarinated chopsRecipe from EsméHanekomServes 6

South Africa loves to braai.Try this buttermilk marinade,instead of a shop-boughtmarinade.

1 tbsp (15 ml) sunflower oiljuice and grated rind of1 lemon½ cup (125 ml) buttermilk2 cloves of garlic, finelychopped1 tsp (5 ml) dried parsley or1 tbsp chopped fresh parsley1 tsp (5 ml) salt6 x 160 g pork chops, all fatremoved

1. Mix all the marinade in-gredients together in a bowl.2. Place pork chops in ashallow dish and pour mari-nade over. 3. Stir through to coatchops with marinade. Re-frigerate for 30 minutes. 4. Braai chops over mediumcoals for 5-8 minutes oneach side or until cooked toyour preference.5. Serve with Oven-bakedchips on p29 and a salad.


remaining 1 tsp oil.6. Serve warm pasta withspaghetti sauce.

SpaghettibologneseRecipe from Shirley ParkerServes 6

This basic mince sauce canbe used in many ways andis perfect for a mid-weekmeal.

1 tbsp (15 ml) sunflower oil500 g lean beef mince1 onion, chopped1 celery stalk with leaves,chopped2 cloves of garlic, chopped1 green pepper, seedsremoved and chopped2 carrots, grated2 tsp (10 ml) each driedthyme and mixed herbs1 x 410 g tin choppedtomatoes1 tbsp (15 ml) tomatopaste

2 tbsp (30 ml) chutney1 tsp (5 ml) saltlemon juice and blackpepper to taste300 g spaghetti

1. Heat 1 tsp of the oil in afrying pan and fry minceuntil browned. Spoon outand drain excess fat.2. Heat another 1 tsp of theoil in the same pan and fryonion, celery, garlic andgreen pepper for a fewminutes.3. Add carrots, herbs, toma-toes, tomato paste, chutneyand ½ tsp salt with meat.Reduce heat, cover with a lidand simmer for 30-45 min-utes.4. Season well with lemonjuice and pepper.5. Meanwhile, bring a largepot of water to the boil. Addpasta and the remaining½ tsp salt. Cook until tenderand drain well. Stir in the

Tips

lemon juice, pepper,Worcester sauce and thyme.4. Heat rest of the oil in afrying pan over a mediumheat. Fry meat for 5-7 min-utes on the one side.5. Sprinkle with half the saltand season with lemonjuice and black pepper. Turnover.6. Fry for another 5-7 min-utes and season again.Steak or chops should stillbe juicy when cooked.7. Serve meat immediatelywith mushroom sauce, but-ternut and salad or greenveggies.

Steak withmushroom sauceRecipe from Elize van ZylServes 4

4 tsp (20 ml) sunflower oil1 onion, sliced250 g mushrooms, halvedand sliced2 tbsp (30 ml) cake flour1 cup (250 ml) low-fat orfat-free milklemon juice and blackpepper to taste

1 tsp (5 ml) Worcestersauce½ tsp (2,5 ml) dried thyme4 x 160 g steaks or chops,all fat removed½ tsp (2,5 ml) salt

1. Heat half the oil in a panand fry onion and mush-rooms until tender andbrowned.2. Stir in flour until absorbedand add milk a little at atime. Stir well to form asauce.3. Simmer for a few minutesto thicken. Season with

Tips


1. Serve steak with theChakalaka sauce on p31.2. Remember not tohave red meat morethan 2-3 times a week.

1. To bulk up themince, add cubes ofbutternut or brinjalwith the carrots or stirin a tin of baked beansin tomato sauce.2. Fresh or dried herbslike basil, rosemary andoriganum are deliciouswith mince.3. Lasagne: Use theWhite sauce on p46and layer with themince and lasagnesheets or noodles. Bakein the oven for 45 min-utes.4. Curry mince: Add ½tbsp curry powder and½ tsp each groundcumin and coriander tothe onions.


Beef stew withvegetables

Recipe from KediboneSechuaneServes 6

We all enjoy a mouth-water-ing stew on a cold day. Re-member to remove allvisible fat from the meat.

1 tbsp (15 ml) sunflower oil1 kg beef stewing meatwith bones, all fat removed1 onion, chopped2 large potatoes, peeledand chopped

2 large carrots, chopped1 tbsp (15 ml) groundcoriander1 bay leaf½ cup (125 ml) water½ cup (125 ml) Homemadestock (p15) or water with2 tbsp dried mixed herbs½ meduim cabbage, cut inthick strips½ tsp (2,5 ml) saltlemon juice and blackpepper to taste3 tbsp (45 ml) choppedfresh parsley

1. Heat half the oil in a large

Pork sosatiesRecipe from Ria van WykServes 4 – 6

2 tbsp (30 ml) lemon juice2 tbsp (30 ml) sunflower oil2 tbsp (30 ml) choppedfresh origanum½ tsp (2,5 ml) saltblack pepper to taste500 g leg or shoulder ofpork, all fat removed andcut in cubes1 onion, cut in pieces1 green or red pepper,seeds removed and cut inpieces½ pineapple, cut in pieces

1. Mix lemon juice, oil,origanum, salt and pepper. 2. Place meat in a shallowdish and pour marinadeover. Stir through to coatthe meat.3. Marinate for 30 minutesto 1 hour.4. Thread meat with onion,pepper and pineapple ontososatie sticks.5. Braai over medium coalsfor 8-10 minutes on eachside or until the meat iscooked, but still juicy.


pot and fry meat in batchesuntil golden brown. Spoonout and set aside.2. Heat the rest of the oil inthe same pot. Fry onion,potatoes and carrots withcoriander and bay leaf.3. Add water, meat andstock. Simmer with a lid for1½ hours or until the meatis tender.4. Add cabbage and simmerfor another 15 minutes. Stirin salt.5. Season with lemon juiceand black pepper and stir inparsley.6. Serve with small portionsof pap or mashed potatoes.

Tips1. Fry these sosaties overa medium heat in afrying pan using the mari-nade. This marinade canbe used to make chickenor fish sosaties. 2. If available, driedprunes or apricots are de -licious on these sosaties.3. Add 1 tsp curry powderto the marinade, if pre-ferred.


4. Add beans, meat, waterand cinnamon. Bring to theboil and reduce the heat.5. Simmer with a lid for 1½hours or until the beans arecooked.6. Add the remaining ingre-dients and simmer for an-other 30 minutes or untilthe meat, beans and veg-gies are tender.7. Season with lemon juiceand pepper and serve hot.

Beef sishebo withbeansRecipe from BeautyMasekoServes 4 – 6

A flavourful one-pot supper.The butternut and spicesare perfect with the beefand beans.

½ cup (125 ml) dried sugarbeans or white beans2 tsp (10 ml) sunflower oil500 g beef stewing meatwith bones, all fat removed 2 onions, chopped2 carrots, chopped1 green pepper, seedsremoved and chopped

2 cups (500 ml) water1 cinnamon stick (optional)2 tbsp (30 ml) curry powder2 potatoes, chopped300 g butternut, cubed2 tomatoes, chopped½ tsp (2,5 ml) saltlemon juice and blackpepper to taste

1. Soak beans in 1 litre ofwater overnight. Rinse anddrain.2. Heat half the oil in a potand fry meat until goldenbrown. Spoon out and setaside.3. Heat the rest of the oiland fry onions, carrots andgreen pepper for a few min-utes.

Tip

2. Heat the rest of the oil inthe same pan and fry theonion, garlic and carrotsuntil soft. 3. Add tomatoes, mince,beans and herbs. Simmerwith a lid for 20 minutes oruntil the mixture thickens.4. Season with lemon juiceand black pepper. Stir inmixed vegetables andspoon into an oven dish.5. Preheat oven to 180 °C.6. Meanwhile, place sweetpotatoes, salt and enoughwater in a pot. Bring to theboil and simmer untiltender.7. Drain and mash with apotato masher. Stir in milkand nutmeg and spreadover the mince mixture.8. Bake for 30 minutes oruntil golden brown. Servewith a salad.

Cottage pie withsweet potatoes

Recipe from UrsulaBezuidenhoutServes 6

Try this sweet potatoversion of an old classic.The sweet potatoes addflavour and are deliciouswith the beans.

1 tbsp (15 ml) sunflower oil500 g lean beef mince1 large onion, chopped2 cloves of garlic, chopped2 carrots, grated1 x 410 g tin choppedtomatoes

1 x 410 g tin baked beansin tomato sauce2 tsp (10 ml) dried origa -numlemon juice and blackpepper to taste1 cup (250 ml) frozenmixed vegetables, rinsed3 large sweet potatoes or6 medium potatoes,peeled and quartered½ tsp (2,5 ml) salt2 tbsp (30 ml) warm low-fat or fat-free milk½ tsp (2,5 ml) groundnutmeg

1. Heat half the oil in a potand fry mince untilbrowned. Spoon out anddrain off excess fat.


Leave out the potatoesand serve on a smallportion of samp. Add 1cup of frozen peas tothe sishebo at the end.

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Sweet treats anddesserts


Sweet treats and desserts

3. Prick with a fork and bakefor 15-20 minutes or untilgolden brown. Allow tocool.4. Filling: Place milk in a pot,bring to the boil and re-move from heat. Beat eggsand sugar well. 5. Mix cornflour with a littlewater to make a paste. Stirinto egg mixture. 6. Add half the milk intoegg mixture and stir well.7. Pour egg mixture into thepot with the rest of the milkand stir well. 8. Return to a low heat andstir all the time. Allow tosimmer very gently until itthickens – at least 10 minutes.9. Stir vanilla in and pourinto pie crust. Allow to cooland refrigerate. Sprinklewith cinnamon and serve.

Milk tart

Recipe from ShayneAckermanServes 8

This no-bake custard fillingis delicious and easy tomake.

Crust3 tbsp (45 ml) soft tubmargarine2 tbsp (30 ml) sugar1 egg, beaten½ tsp (2,5 ml) groundcinnamon¾ cup (180 ml) cake flour¼ cup (60 ml) wholewheatflour

Filling2 cups (500 ml) low-fat orfat-free milk2 eggs, beaten¼ cup (60 ml) sugar3 tbsp (45 ml) cornflour½ tsp (2,5 ml) vanilla oralmond essence1 tbsp (15 ml) groundcinnamon

1. Crust: Preheat oven to180 °C. Beat together themargarine and sugar. Addthe egg and mix well. 2. Mix cinnamon and flourstogether. Gradually add tothe egg mixture to form asoft dough. Press the doughinto a 22 cm tart or pie dish.

Everyone deserves a treat once in a while. Thesesweet treats and desserts aren’t completelyhealthy, but they are better options than most.So rather eat these in moderation and savethem for special occasions.

Milk tart

Apple pudding

Strawberry yoghurt tart

Baked sticky pudding

Bread pudding

Lemon cheesecake

Chocolate cake

Pancakes with fruit

Scones

Oat cookies



Apple puddingRecipe from Joany TimServes 8

Apples and cinnamon arecomforting flavours,especially in winter. Swopyour custard or ice creamfor plain low-fat yoghurt.

4 medium Granny Smithapples, seeds removed andcut in wedges1 cinnamon stick¼ cup (60 ml) sugar3 eggs, beaten3 tbsp (45 ml) sunflower oil¾ cup (180 ml) low-fat orfat-free milk½ cup (125 ml) plain low-fat yoghurt1 cup (250 ml) cake flour½ cup (125 ml) whole-wheat flour2 tsp (10 ml) bakingpowder2 tsp (10 ml) groundcinnamon

Syrup½ cup (125 ml) low-fat orfat-free milk½ cup (125 ml) water¼ cup (60 ml) sugar1 cinnamon stick optional

1. Place apples with 2 tbspof water and the cinnamonin a pot. Bring to the boil,reduce the heat and simmerfor 3-5 minutes or until justtender, but not mushy.2. Preheat oven to 180 °C.Beat sugar and eggs untilwell blended. Add oil, milkand yoghurt and mix well.3. Combine the flours,baking powder and half thecinnamon in a mixing bowl.4. Beat liquid into the flourmixture to form a smoothbatter.5. Spoon apples into anoven dish and pour batteron top.6. Bake for 30 minutes oruntil golden brown andcooked.7. Syrup: Meanwhile, placeall the ingredients in a smallpot and stir over a low heat.8. Simmer for a few minutesor until slightly thickened.9. Prick warm pudding witha fork or skewer and poursyrup over. Sprinkle with therest of the ground cinna-mon. Serve warm with plainlow-fat or fat-free yoghurt.

TipMake the pudding withfresh pears as above.Or use a tin of pieapples or peach slicesand leave out step 1.


Sweet treats and desserts3. Dissolve the jelly powderwith ½ cup boiling waterand allow to cool, but notset.4. Mix yoghurt and cottagecheese and stir into thecooled jelly.5. Pour over biscuit crumbsand refrigerate for 3 hoursor overnight. 6. Serve cold with fresh fruit.

Strawberryyoghurt tartRecipe from Talana KluitsServes 8

Make this strawberry tart asa tea-time treat or dessertand try different fruitflavours of jelly and yoghurtthe next time you make it.

½ x 200 g packet Mariebiscuits

2 tbsp (30 ml) soft tubmargarine, melted1 x 80 g packet strawberryjelly powder 300 ml strawberry low-fatyoghurt1 x 250 g tub plain smoothlow-fat cottage cheese

1. Place biscuits in a plasticbag and crush with a rollingpin or a small glass. 2. Mix biscuit crumbs withmargarine. Press onto thebase of a tart dish.

35 minutes or until goldenbrown.5. Syrup: Meanwhile placeall the syrup ingredients ina small pot. Bring to the boiland simmer for 10-15 min-utes or until syrupy.6. Prick the warm puddingwith a fork and pour thewarm syrup over. Allow thepudding to absorb thesyrup. The pudding will sinkquite a bit as it absorbs thesyrup. Serve warm withfresh fruit of your choice likepears or bananas.

Baked stickypuddingRecipe from Toine VosServes 8

Most baked puddings arevery sweet. The combina-tion of buttermilk andginger makes this an inter-esting variation on a well-loved favourite.

1 cup (250 ml) cake flour½ cup (125 ml) sugar½ tsp (2,5 ml) groundginger3 tbsp (45 ml) sunflower oil2 eggs, beaten½ cup (125 ml) low-fat orfat-free milk½ cup (125 ml) buttermilk1 tsp (5 ml) bicarbonate ofsoda

2 tbsp (30 ml) apricot jam1 tbsp (15 ml) white grapevinegar

Syrup½ cup (125 ml) water½ cup (125 ml) apple juice¼ cup (60 ml) sugar½ tsp (2,5 ml) vanillaessence

1. Preheat oven to 180 °C.Combine the flour, sugarand ginger in a large mixingbowl.2. Mix oil, eggs, milk andbuttermilk and stir in thebicarb until dissolved. 3. Mix in the jam andvinegar. Gradually stir liquidinto the flour mixture until asmooth batter forms, withno lumps.4. Pour the batter into anoven dish and bake for

Tips

Toine Vos

1. Soak ¼ cup choppeddates in hot water. Addwith the vinegar to thebatter. 2. Chocolate pudding:Substitute 2 tbsp of theflour with cocoa.

4. Mix condensed milk andlemon juice in a mixingbowl until thickened andstir in the cottage cheese.5. Pour filling over the bis-cuit base and refrigerate for2 hours or overnight.6. Serve with any fresh fruit.

Lemon cheesecakeRecipe from Natasha vanRensburgServes 12

This is an easy and simplefridge cheesecake. Mostrecipes use cream cheeseand cream, but smooth cot-tage cheese is delicious andthe cream is not necessary.

1 x 200 g packet Mariebiscuits1 tsp (5 ml) grated lemonrind or ½ tsp groundmixed spice1 tbsp (15 ml) hot water3 tbsp (45 ml) soft tubmargarine, melted

1 x 385 g tin condensedmilk½ cup (125 ml) lemon juice1 x 250 g tub plain smoothlow-fat cottage cheese

1. Place biscuits in a plasticbag and crush with a rollingpin or a small glass. 2. Mix biscuit crumbs withlemon rind in a mixing bowland add water and mar-garine. Stir to bind it to-gether.3. Press onto the base andsides of a 22 cm pie dishand place in the fridge untilneeded.Cooking from the heart76.


5. Meanwhile, preheat ovento 180 °C. Sprinkle nutmegover the bread and dot withapricot jam.6. Bake for 30-45 minutes oruntil golden brown and set.

Bread puddingRecipe from RavithaSigamoneyServes 6

8 slices day-old brownbread¼ cup (60 ml) raisins(optional)1 cup (250 ml) low-fat orfat-free milk1 cup (250 ml) buttermilk3 eggs, beaten½ tsp (2,5 ml) vanillaessence2 tbsp (30 ml) sugar

½ tsp (2,5 ml) groundmixed spice1 tsp (5 ml) ground cin -namonpinch of ground nutmeg2 tbsp (30 ml) apricot jam

1. Cut each slice of breadinto 4 triangles.2. Pack the triangles in rowsin an oven dish. Sprinkleraisins in between.3. Mix milk, buttermilk,eggs, vanilla and sugartogether. Add mixed spiceand cinnamon.4. Spoon milk mixture overthe bread and allow tostand for 15 minutes.

Tips

Tip

1. Add ¼ cup ofchopped nuts with theraisins.2. Serve with a smallportion of homemadecustard made with low-fat or fat-free milk and alittle sugar.

Stir 1 x115 g tin grana-dilla pulp into filling for adifferent flavour.

Tips


Sweet treats and dessertsand cool. 4. Topping: Meanwhile,place all the ingredients,except the chocolate, in apot and stir over a low heatto dissolve the sugar.5. Bring to the boil andsimmer gently. Stir until themixture thickens. Coolslightly and pour over thecooled cake. Sprinkle withgrated chocolate.

Chocolate cakeRecipe from Emelda AmirServes 20

There is nothing like somechocolate to treat yourself.This is so easy to bake andideal for a birthday or schoolmarket day.

3 cups (750 ml) cake flour1¼ cups (310 ml) sugar4 tsp (20 ml) baking powder1 tsp (5 ml) bicarbonate ofsoda6 tbsp (90 ml) cocoa 2 cups (500 ml) hot water½ cup (125 ml) buttermilk5 tbsp (75 ml) sunflower oil2 tbsp (30 ml) white grapevinegar2 tsp (10 ml) vanillaessence

Chocolate topping150 ml sugar300 ml water1 tbsp (15 ml) soft tubmargarine¼ cup (60 ml) cocoa½ tsp (2,5 ml) vanillaessence3 tbsp (45 ml) cornflour1 tbsp (15 ml) gratedchocolate

1. Preheat oven to a 180 °Cand line a large rectangular(20 x 30 cm) baking tin oroven dish with bakingpaper. 2. Sift all dry ingredientstogether. Mix the liquidstogether and gradually foldinto the dry ingredients.Pour batter into tin or dish.3. Bake for 20-25 minutes oruntil a skewer comes outclean. Remove from the tin

Tips

the dry ingredients and beatwell to form a smooth batter.3. Heat some of the oil in afrying pan. Pour in justenough batter to form a thinpancake.4. Fry until set on top, turnover and fry for anotherminute. Keep warm and con-tinue with remaining batterand a thin layer of oil whennecessary.5. Serve with fresh fruit, suchas apples, naartjies or banana,or a sprinkling of cinnamonsugar and lemon juice.

Pancakes with fruitRecipe from PienieSteenkampMakes about 20 pancakes

Most families have apancake tradition, whetherit’s just because it’s rainingor for a special treat.

1½ cups (375 ml) cake flour½ cup (125 ml) whole-wheat flour2 tsp (10 ml) baking powder

pinch of ground nutmeg3 eggs, beaten3 tbsp (45 ml) sunflower oil1 tbsp (15 ml) white grapevinegar3 cups (750 ml) water2 tsp (10 ml) sunflower oilfor frying

1. Place dry ingredients in amixing bowl. Mix all liquidstogether, except the oil forfrying.2. Gradually add liquid to

1. Citrus and spicecake: Replace the cocoain the cake with cakeflour and add 1 tspgrated lemon or orangerind. Use 3 tbsp lemonor orange juice insteadof the vinegar. Add 2tsp ground mixed spiceor cinnamon to thebatter. Bake as aboveand dust with a littleicing sugar.2. Cupcakes: Halve therecipe above. Line a 12-hole cupcake pan withpaper cups. Spoon cakebatter into the cups andbake for 15-20 minutesor until a skewer comesout clean. Make onlyhalf the topping.3. Dust cake with icingsugar or cocoa insteadof the topping, if pre-ferred.

1. Cinnamon sugar: Mixa pinch of ground nut-meg, 1 tsp ground cin-namon and 3 tbsp sugar.2. The mince on p65,roasted veggies on p44and Chicken à la king onp57 can all be enjoyedin the pancakes as amain course.3. Crumpets: Substitutewater for 2 cups butter-milk and use 2 eggs in-stead of 3. Leave out thevinegar. Heat a thin layerof oil in a pan andspoon 2 tbsp of batterper crumpet in the pan.Fry on both sides andserve with fruit and low-fat yoghurt.4. The oil in the battermeans that less oil isneeded for frying.



SconesRecipe from Elza de BeerMakes 12 small scones

1 cup (250 ml) wholewheatflour1 cup (250 ml) cake flour1 tbsp (15 ml) bakingpowder1 egg, beaten1 cup (250 ml) plain low-fatyoghurt¼ cup (60 ml) sunflower oil

1. Preheat oven to 180 °C.Lightly grease a baking trayand dust with a little cakeflour.2. Mix flours and bakingpowder in a mixing bowl.Beat egg, yoghurt and oiltogether.3. Stir egg mixture into theflour until it just forms a softdough.4. Gently press dough outonto a lightly floured sur-face to about 2 cm thick.Take care not to handle thedough too much.5. Cut out scones using asmall cookie cutter or waterglass. Dip the cutter or glassin extra flour if necessary.6. Place scones on bakingtray. The left-over doughcan be pressed togetherand cut into more scones.7. Bake for 15-20 minutes oruntil golden brown andcooked.8. Serve with a thin layer ofmargarine and jam.

Tip

1. Preheat oven to 180 °C.Line a baking tray withbaking paper.2. Beat peanut butter andmargarine until wellblended. Add sugar and mixwell. Beat in eggs one at atime. Stir in milk.3. Mix oats, flour, bicarb,raisins and cinnamon. Stirinto sugar mixture until wellblended.4. Allow the mixture tostand for a few minutes. Rollinto small balls and place onbaking tray. Press downwith a fork or spoon.5. Bake for 10-15 minutes oruntil light golden brown.Allow to cool. Store in anairtight container and serveas a tea-time treat.

Oat cookiesRecipe from JacquelineJantjiesMakes 40 small cookies

Surprise your kids withthese yummy cookies.Theywon’t even know they arehigh in fibre.

¼ cup (60 ml) peanutbutter

¼ cup (60 ml) soft tubmargarine¾ cup (180 ml) sugar3 eggs, beaten3 tbsp (45 ml) low-fat orfat-free milk2 cups (500 ml) oats1 cup (250 ml) wholewheatflour½ tsp (2,5 ml) bicarbonateof soda½ cup (125 ml) raisins½ tbsp (7,5 ml) groundcinnamon or mixed spice

Tip

A pinch of cayennepepper or paprika canbe sprinkled on top fora savoury scone.

Substitute 3 tbsp of theflour with cocoa for achocolate flavour.


Snacks, breads and baking

and roll each ball out into acircle.4. Fold the circle in half andhalf again and roll into a cir-cle again. Repeat with all theballs and cover with a cleantea towel until ready to fry.For a perfect circle, cut rotiwith the lid of a small pot.5. Heat a thin layer of oil overa medium heat in a fryingpan. Fry roti on one side untilit puffs up. Turn over and fryon the other side until lightlygolden brown.6. Serve as a starch with anymeat dish of your choice. Thisis delicious with curries or asa wrap.

Rotis

Recipe from Jannifer FosterMakes 8 rotis

Rotis are often associatedwith a time-consumingprocess and for being quitefatty. These are easy to makeand don’t require lots of fat.

1 cup (250 ml) cake flour1 cup (250 ml) wholewheatflour2 tbsp (30 ml) sunflower oil½ tsp (2,5 ml) salt

1 tsp (5 ml) ground cumin(optional)1 cup (250 ml) boilingwater2 tsp (10 ml) sunflower oilfor frying

1. Place flours in a largemixing bowl. Rub the 2 tbspof oil, salt and cumin intothe flour with your finger-tips until it looks like bread-crumbs.2. Mix water into the flourmixture and knead to forma soft dough.3. Divide dough into 8 balls

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Snacks, breads andbakingWhether you regularly bake your own bread orjust enjoy baking, there is a recipe for everyonein this chapter. There are some great lunch-boxor mid-meal snacks. Homemade are healthierthan shop-bought baked goods.

Rotis

Apple and cinnamon muffins

Buttermilk and cheese bread

Banana bread

Mealie bread

Homemade brown bread

Rusks

Crustless vegetable quiche

Buttermilk andcheese breadRecipe from LydiaFranciscusMakes 1 loaf

Many people know a recipefor a buttermilk bread usingsoup powder, but is verysalty. This version worksequally well and goes per-fectly with a braai.

3 cups (750 ml) cake flour¼ cup (60 ml) bran1 tbsp (15 ml) bakingpowder2 cups (500 ml) buttermilk2 tbsp (30 ml) water

1 egg, beaten1 tbsp (15 ml) dried mixedherbs or chopped freshparsley½ tsp (2,5 ml) salt½ cup (125 ml) gratedCheddar cheese, prefer-ably reduced fat

1. Preheat oven to 180 °Cand lightly grease a 1,5 litrebread tin. 2. Mix all ingredients to-gether, but keep half thecheese aside. 3. Spoon mixture into breadtin. Sprinkle with the rest ofthe cheese.4. Bake for 30-45 minutes oruntil a skewer comes outclean. Cool on a cooling rack.

Tips



Apple andcinnamon muffinsRecipe from MariëttaHillhouseMakes 12 muffins

1 cup (250 ml) cake flour1 cup (250 ml) wholewheatflour1 tbsp (15 ml) bakingpowder2 tsp (10 ml) groundcinnamon½ cup (125 ml) sugar1 cup (250 ml) gratedapples1 cup (250 ml) finely gratedcarrots3 eggs, beaten100 ml low-fat or fat-freemilk½ cup (125 ml) sunflower oil1 tsp (5 ml) vanilla essence

1. Preheat oven to 180 °Cand place paper muffin cupsinto a 12-hole muffin pan.2. Mix dry ingredientstogether in a mixing bowl.Stir in apples and carrotsuntil blended.3. Beat eggs, milk, oil andvanilla together. Stir egg mix-ture into the dry ingre dientsuntil just mixed through.Take care not to overmix.4. Divide batter betweenmuffin cups and bake for15-20 minutes or untilgolden brown and cookedthrough.

Tips


1. Mix 2 tsp sugar witha pinch of ground cin-namon and sprinkle onmuffins before baking.2. To serve as a tea timetreat, decorate muffinswith a lemon icing. Mix½ cup icing sugar with1 tbsp lemon juice anddrizzle over muffins.3. Bake as a cake in a20 cm cake tin for30-35 minutes. Useicing in tip 2. 4. The apples can bereplaced with morecarrots for a carrot muf-fin or cake.

1. Savoury muffins: Linea 12-hole muffin panwith paper cups. Spoonmixture into cups andbake for 15-20 minutes.These make a deliciouslunch-box snack.2. Add any herbs orseasonings of yourchoice, like choppedonion. Sprinkle withpaprika or cayenne pep-per and bake as above.3. Pot bread: Grease acast-iron pot and bakebread over medium coals.4. This makes delicioustoast the next day.




Mealie breadRecipe from NompumeleloDikoMakes 1 loaf

This is one of those popularSouth African recipes and isgreat for a side dish at a braaior as part of a lunch-boxsnack.

1 cup (250 ml) coarse mealiemeal2 tsp (10 ml) bakingpowder1 cup (250 ml) cake flour½ tsp (2,5 ml) cayenne pep-per or paprika or to taste½ tsp (2,5 ml) salt1 cup (250 ml) low-fat maasor buttermilk3 eggs, beaten¼ cup (60 ml) sunflower oil1 x 410 g tin cream stylesweetcorn

1. Preheat oven to 180 °C andlightly grease a 1,5 litre breadtin.2. Place dry ingredients in amixing bowl.3. Combine the maas, eggs,oil and sweetcorn. Mix intothe dry ingredients until wellblended.4. Spoon into the bread tin.Bake for 45-60 minutes oruntil a skewer comes outclean. 5. Allow to cool in the pan fora few minutes. Turn out ontoa cooling rack.

Tip


Tips

Elaine van Vuuren

Grate 2-3 baby marrowsand add to the mixture.Stir ¼ cup gratedcheese, preferably re-duced fat, into the bat-ter or sprinkle half ontop.

1. Add 1 tsp ground nut-meg and 1 tbsp groundcinnamon or mixedspice to the batter.2. Use overripe bananasto make this bread.

Banana breadRecipe from Elaine vanVuurenMakes 1 loaf

Banana bread is perfect for alunch-box snack for the kids.

5 tbsp (75 ml) sunflower oil½ cup (125 ml) sugar2 eggs, beaten1 tsp (5 ml) vanilla essence4 ripe bananas, mashed½ tsp (2,5 ml) bicarbonateof soda¾ cup (180 ml) lukewarmlow-fat or fat-free milk1½ cups (375 ml) cake flour½ cup (125 ml) wholewheatflour½ tsp (2,5 ml) baking powder

1. Preheat oven to 180 °C.Lightly grease a 1,5 litre breadtin.2. Beat oil, sugar, eggs andvanilla and stir in bananas.3. Dissolve bicarb in milk andstir into egg mixture.4. Place dry ingredients in alarge mixing bowl and stir inthe egg mixture.5. Spoon batter into thebread tin. Bake for about 40minutes or until a skewercomes out clean. Cool on acooling rack.


Snacks, breads and baking1. Mix flour, wheat, yeast,salt and sugar together in amixing bowl.2. Stir in the oil and 2 cupsof the water. Stir well. 3. If necessary, add morewater to form a dough thatyou can knead. It shouldn’tbe too sticky, or too dry.4. Knead on a lightly flouredsurface for 10 minutes oruntil a smooth soft doughforms. If you press thedough lightly with your fin-ger it should spring back.5. Place in a clean bowl andcover with cling wrap. Allowto rise in a warm place untildoubled in size.6. Knock down the doughwith your knuckles. Kneadlightly.7. Lightly grease a 2 litrebread tin. Shape dough intoa loaf and place in tin.8. Cover with a clean teatowel and allow to rise for20-30 minutes or until dou-bled in size. 9. Meanwhile, preheat ovento 200 °C. Brush bread witha little milk and sprinkle oatson top. 10. Bake for 45 minutes oruntil it sounds hollow whentapped.11. Turn out onto a coolingrack.

Homemade brownbreadRecipe from Louise GoosenMakes 1 large loaf

6½ cups (6 x 250 ml +125 ml) brown bread flour¼ cup (60 ml) crushedwheat (optional)1 x 10 g sachet instantyeast½ tsp (2,5 ml) salt1 tsp (5 ml) sugar3 tbsp (45 ml) sunflower oilabout 700 ml lukewarmwater¼ cup (60 ml) oats

Tips

1. Pot bread: Grease acast-iron pot and bakebread over medium coals.2. Roosterkoek: Dividedough into 12-15 balls atthe end of step 6. Braai fora few minutes overmedium coals untilgolden brown on bothsides or until it soundshollow when tapped.3. Tray-baked pizza: Pre-pare as above up to theend of step 6. Roll outuntil about ½ cm thickand press into a lightlygreased baking tray. Prickand bake at 200 °C for 10-15 minutes or until justcooked. Spread withtomato paste, sprinklewith ¼ cup of gratedcheese, preferably re-duced fat and any of yourfavourite pizza toppings.Green peppers, tomatoes,left-over chicken andsliced onions are goodoptions. Bake again untilthe cheese is melted.4. Ugeqe (steamedbread): At step 7, lightlygrease a large bowl thatfits inside a large pot andplace the dough inside.Place bowl in the pot andcarefully pour boilingwater around the bowl toreach halfway up thesides of the bowl. Coverwith a lid and simmergently for about 1½ hoursor until baked through.



Crustless vegetablequicheRecipe from MichelleReynoldsServes 8

Pastry is very high in fat sothis crustless quiche is ahealthier alternative andgreat for both tea time or asa light lunch with a salad.

2 tsp (10 ml) sunflower oil2 onions, chopped2-3 baby marrows, sliced4 large spinach leaves,chopped½ tsp (2,5 ml) saltlemon juice and blackpepper to taste3 eggs, beaten1 cup (250 ml) low-fat orfat-free milk1 tsp (5 ml) paprika2 tbsp (30 ml) choppedfresh parsley¼ cup (60 ml) gratedCheddar cheese, prefer-ably reduced fat

1. Preheat oven to 180 °Cand grease an oven dish orpie dish.2. Heat oil in a frying panand fry onions and babymarrows for a few minutes.3. Add spinach and stir untiljust soft. Add salt and sea-son with lemon juice andpepper.

4. Beat eggs and milk to-gether and add paprika andparsley. 5. Spoon veggies into ovendish and pour egg mixtureover. Sprinkle with cheeseand bake for 30-45 minutesor until set.

1 cup (250 ml) bran6 cups (6 x 250 ml) cakeflour2 cup (500 ml) oats2 tbsp (30 ml) bakingpowder¾ cup (180 ml) sugar½ tsp (2,5 ml) salt½ cup (125 ml) sunflower orother seeds (optional)1 cup (250 ml) sunflower oil1 cup (250 ml) water2 eggs, beaten2 cups (500 ml) buttermilkor low-fat maas

1. Preheat oven to 180 °C.Lightly grease and line 2 x20 cm cake tins or a largeoven dish.2. Mix dry ingredients to-gether in a mixing bowl.3. Rub oil into the dryingredients with your fingertips until it looks likebreadcrumbs.4. Beat water, eggs andbuttermilk. Stir egg mixtureinto dry ingredients untilwell blended.5. Spoon into baking tins.Bake for 45-60 minutes oruntil a skewer comes outclean.6. Remove from the tinsand cool. Slice into rusksand place on a baking tray.7. Heat oven to 100 °C anddry rusks out for 6-8 hoursor overnight. Cool and packin an airtight container.

RusksRecipe from Marina MillerMakes about 100 rusks

Rusks are delicious at teatime or for a coffee break.

Tips1. Left-over chicken or atin of tuna can be addedfor a light meal.2. Replace ½ of the milkwith ½ cup of plainsmooth low-fat cottagecheese.


IndexEveryday ingredients in your kitchenAAfrican salad with a twist ...31Apple and cinnamon muffins ...84Apple pudding ...73

BBaked fish with tomatoes ...39 Baked sticky pudding ...75Banana bread ...86Beef sishebo with beans ...68Beef stew with vegetables ...67Bread pudding ...76Broccoli and cauliflower with a creamy sauce ...23Brown lentil patties ...43Brown rice and tuna salad ...37Buttermilk and cheese bread ...85Buttermilk marinated chops ...63Butternut and sweetcorn bake ...28Butternut soup ...19

CChakalaka sauce ...31Chicken à la king ...57Chicken and corn soup ...16Chicken biryani ...51Chicken pasta with broccoli ...54Chicken pie ...53Chicken stir-fry ...59Chocolate cake ...78Chutney chicken ...56Coleslaw with apple and yoghurt ...33Cottage pie with sweet potatoes ...67Creamy mashed potatoes ...32Crustless vegetable quiche ...91

FFish cakes with pilchards ...41

GGreen goddess pasta salad ...26

HHearty bean soup ...20Homemade brown bread ...89Homemade chicken stock ...15

LLemon cheesecake ...77Lemon chicken ...58Lentils and rice ...45

MMac and cheese with lentils ...46Masala chicken with potatoes ...52Mealie bread ...87Meat balls ...62Milk tart ...71Mushroom soup ...18

OOat cookies ...81One-pot chicken ...55Oven-baked chips ...29

PPancakes with fruit ...79Pasta with tuna and peas ...40Pearled wheat and spinach salad ...30Pork sosaties ...66Potato salad ...25

RRatatouille with eggs ...49Roasted vegetables with pasta ...44Rotis ...83Rusks ...90

SScones ...80Snoek with apricot jam ...42Spaghetti bolognese ...65Spicy pilchard stew ...35Spicy red lentil and vegetable soup...21Spicy samp and beans ...48Steak with mushroom sauce ...64Stew with beef and tomatoes ...61Strawberry yoghurt tart ...74Sweetcorn fritters ...32

TThree bean salad ...24Tuna bake ...36Tuna pie with potato topping ...38

VVegetable curry bunny chow ...47Vegetable soup with mince ...17

WWhite sauce ...46Whole roasted peri-peri chicken ...50

YYummy potato bake ...27

English Afrikaans Zulu Setswana

apples appels ama-aphula apolebay leaves lourierblare amabheyilifu matlhare a beibeans boontjies ubhontshisi dinawabran semels ibhreni/amakhoba morokobrinjals/eggplant eiervrug ubhilinjolo borinjalebuttermilk karringmelk ibhathamilkhi mokarobutternut botterskorsie ibhathanathi lephutshecabbage kool iklabishi khabetšhecardamom kardemom ikhadamoni khadamomocauliflower blomkool ikholiflawa kholifolawachillies brandrissies upelepele pherefere/tšhilisicinnamon kaneel isinamoni sinamonocloves naeltjies ikilovu tlelafocoriander/dhania koljander ikhoriyanda khoriendacornflour mielieblom ukhonifulawa sethunabelecottage cheese maaskaas ushizi osamasi kase ya khotheijecumin/jeera komyn ijira jeracurry powder kerriepoeier ukhariphawuda kheri/poere ya kherigarlic knoffel ugalikhi kalikiginger gemmer ujinja gemeregreen peppers groen soetrissies uphepha oluhlaza pepere e e talalemon juice suurlemoensap ujuzi kalamula surunamunelentils lensies amalentili letlhodi/ditloomaas maas amasi madilamealie meal mieliemeel impuphu bopi jwa mmidimint kruisement iminti mintimushrooms sampioene amakhowa dithuntshwanenutmeg neutmuskaat inathimegi natemekeoats hawermout i-othsi outšheonions uie u-anyanisi eiepearled wheat stampkoring ukolweni ohlutshiwe kôrông e e ebotswengpilchards sardyne usadinsi tlhapi e e mo kanengraisins rosyntjies amareyizini dirasenkisisamp stampmielies isitambu setampaspinach spinasie isipinashi sepinatšhêtomatoes tamaties utamatisi ditamatiwholewheat flour volkoringmeel ufulawa kakolweni bopi jwa kôrông ongacolisekile yoghurt jogurt iyogathi yokate

Thank you to the following contributors:General health pages: Erika Ketterer, KatherineEverett-Murphy, Anniza de Villiers, Lucy GerickeRecipe selection and adaptation: Heleen Meyer,Ashleigh Badham-Thornhill, Erika Ketterer andLucy GerickeCommunity-based research: Anniza de Villiers,Katherine Everett-Murphy, Jillian Hill, DebbieJonathan, Zandile MchizaRecipe testing and styling: Heleen Meyer andAshleigh Badham-ThornhillFood preparation: Ashleigh Badham-Thornhill andGabriella VeallePhotography, graphic design and layout:Adriaan Vorster www.adriaanvorster.co.zaProject management: Ashleigh KuttnerHeart and Stroke Foundation: Vash Mungal-Singh(CEO), Shân Biesman-Simons, Victoria ClarkePharma Dynamics: Mariska Fouché,Esdie Hillebrand

Special thanks to: All participants in the focus groups and those whocontributed their favourite recipes. All dietitians andnutrition experts who shared their knowledge.Thandie Chuma, Zandile Mchiza and DuduzileNsibande for the translations of the ingredients.Baheya Najaar (UCT), Sharmilah Booley (UCT) andCarol Browne for their nutrional expertise.Cancer Association of South Africa for assisting infunding the research. Pharma Dynamics for fundingthe production and distribution of the book.

Printed by Interpak Books (Pty) Ltd, Cape TownSeptember 2012Copyright © Pharma Dynamics and Heart andStroke Foundation South Africa

Visit our mobi-site: heartrecipes.mobi

www.heartfoundation.co.za

www.pharmadynamics.co.za

www.mrc.ac.zawww.health.uct.ac.za/

research/groupings/cdiawww.heleenmeyer.co.za

The Heart and Stroke Foundation SA’svision is to encourage more people toadopt healthier lifestyles. We recognisedthat making healthy choices is notalways that simple. As a result, we initiatedthe develop ment of this guide to supporthome cooking in a way that is culturallypopular, affordable and surprisingly tasty.

Dr Vash Mungal-Singh CEO, Heart and Stroke Foundation SA

Pharma Dynamics, SA’s leading genericsupplier of cardiovascular medicines, hassignificantly increased the access ibility oflife-changing, affordable medicines to many. To proactively address the health crisis weare facing, Pharma Dynamics has part-nered with the Heart and Stroke Founda-tion SA to bring Cooking from the heart tolife. This recipe book is a heart-friendly,multi-cultural book by South Africans, forSouth Africans.Yours in Heart-health,

Paul AnleyFounder & CEO, Pharma Dynamics

Cooking from the heart is a joint collaboration between the Heart andStroke Foundation South Africa (HSF), Pharma Dynamics, the ChronicDiseases Initiative in Africa (CDIA) and the Chronic Diseases of LifestyleUnit of the Medical Research Council (MRC).

Affordable, tasty recipes – good for the whole family

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