Corn on the cob

01/10/2019

Serves 6

Ready in 45 mins

Barbecue sauce

20/09/2019

Makes about 750 ml

Serves 10

Ready in 45 mins

A versatile sauce, as it can be used as a marinade or sauce to accompany meat and side dishes.

Salsa

20/09/2019

Serves 6

Ready in 25 mins

 

Carrot & bean patties

20/09/2019

Serves 4 as a meal

Makes about 8 – 10 patties

Ready in 1 hour 40 mins

Roasted cauliflower, sweet potato & chickpeas

20/09/2019

Serves 4 as a meal

Serves 6 as a side dish

Ready in 1 hour 30 mins

Lentil bowl with baby marrow & peppers

20/09/2019

Serves 3 – 4 as a meal

Serves 6 as a side dish

Ready in 1 hour 15 mins

Veggie skewers

20/09/2019

Serves 2 – 3 as a meal                                                                                                                 

Serves 4 – 6 as a side dish                                                                                                       

Ready in 1 hour 30 mins

These skewers are delicious braaied over the coals. Serve as a side dish with a plant-based protein, like the Carrot & bean patties on page 67.

 

Chunky roasted veggies with beans

20/09/2019

Serves 4 as a meal                                                                                                                       

 Serves 6 as a side dish                                                                                                       

Ready in 1 hour 15 mins

How does a three ‘b’ salad sound? Roasted beans, butternut & beetroot, don’t only look colourful, but taste delicious and is wholesome too.

Brown rice & lentils with green veggies

20/09/2019

Serves 4 as a meal

Serves 6 – 8 as a side dish

Ready in 1 hour

 

Equal quantities of brown rice and lentils cooked together makes a complete protein – great as a vegetarian option.

Mealie meal & corn bake

01/10/2019

Serves 6 – 8                                                                                                                               

Ready in 1 hour 30 mins

 

Potato salad with herb dressing

20/09/2019

Serves 8                                                                                                                                           

Ready in 1 hour 15 mins

Baby marrow foil parcels

20/09/2019

Serves 4                                                                                                                                       

Ready in 50 mins

Curried green beans & onions

29/09/2019

Serves 6 – 8                                                                                                                                 

Ready in 50 mins

The sweet-sour flavour of curried beans is typically South African but can be very sweet. This version has a good balance between the different flavours.

 

Tomato salad

29/09/2019

Serves 6                                                                                                                                           

Ready in 25 mins

Such a simple combination of ingredients, which results in a refreshing salad to serve with any meal.

Colourful slaw with ginger & peanuts

20/09/2019

Serves 8 – 10                                                                                                                                 

 Ready in 1 hour

The colours in this salad remind us of the tradition of a special seven colour Sunday lunch- something many South Africans enjoy. 

 

Broccoli salad with cooked mustard dressing

20/09/2019

Serves 4 – 6                                                                                                                                 

Ready in 45 mins

This dressing is a healthier alternative to mayo. It’s also delicious with other salads, potatoes, slaw or lightly cooked green beans.

 

Dry braai rub

20/09/2019

Makes 125 ml                                                                                                                             

See recipe for use and quantities                                                                                           

 Ready in 10 mins

Make a big batch of this dry rub and store in a jar to have in your kitchen for a variety of meals.

 

Spicy marinade

29/09/2019

Makes 150 ml                                                                                                                           

Enough for 8 portions or ± 1 kg of meat                                                                       

Ready in 20 mins                                                                                                             

 This marinade is delicious with chicken, beef, lamb or fish and ideal for homemade sosaties.

Lemon & herb marinade

20/09/2019

Makes about 125 ml
Enough for 8 – 10 portions or ± 1,5 kg meat
Ready in 15 mins

A versatile marinade for almost any fresh ingredient.

Broccoli and Cauliflower with a Creamy Sauce

15/11/2017

This is a lighter version of the well-known cauliflower cheese. By using yoghurt instead of a rich cheese sauce, broccoli and cauliflower is still a delicious side dish.

Recipe from Susan Erlank
Serves 6

Three Bean Salad

15/11/2017

Everybody knows a three bean salad. This version uses less oil and sugar and is just as tasty.

Recipe from Natasja de Jager
Serves 6

Green Goddess Pasta Salad

15/11/2017

The name of this recipe was a way for Margot to convince her kids to eat fresh veggies.

Recipe from Margot Ann Garson
Serves 6

 

Potato salad

29/09/2019

Potato salad is often covered in mayonnaise. The combination of yoghurt and mayonnaise makes it lower in fat and even more yummy.

Recipe from Anna Nkoana
Serves 8

Yummy Potato Bake

15/11/2017

A potato bake is always a favourite, but is often very rich and salty. Try this version with yoghurt and mushrooms and watch how it becomes your new favourite.

Recipe from Marthie Roux
Serves 8 – 10

Butternut and Sweetcorn Bake

15/11/2017

Butternut is a versatile veggie with a naturally sweet flavour. The creamy sweetcorn makes this a sweet and delicious side dish without the need for cream or butter.

Recipe from Husna Momim
Serves 4 – 6

Oven-Baked Chips

15/11/2017

These are a healthy alternative to deep-fried chips. Kids love them and the garlic becomes sweet and golden for the adults. Do try the flavour options in the tips.

Recipe from Keneoe Moroa
Serves 8

Coleslaw with Apple and Yoghurt

15/11/2017

A coleslaw should be a crunchy, fresh salad. Serve the sauce on the side to keep the veggies and apples crispy.

Recipe from Louise Bronkhorst
Serves 6

Pearled Wheat and Spinach Salad

15/11/2017

A more-ish salad with fresh herbs and veggies that Candice loves to make in summer, for a braai or special family occasion.
Recipe from Candice Shaw
Serves 6 – 8

African Salad with a Twist

15/11/2017

Recipe from Elizabeth Mlomzale

Pap is eaten in many South African homes. Each family has their way of enjoying it, with either maas or buttermilk or a tomato-based sauce.

Serves 6

Creamy Mashed Potatoes

15/09/2019

Recipe from Nompumelelo Thanjekwayo
Serves 8
Mashed potato has its own creamy texture. Just a little bit of milk and oil is enough to make it smooth. Try out your own flavours with different herbs and spices.

Sweetcorn fritters

15/11/2017

Recipe from Miemie Adshade
Makes 30 small fritters
These are a delicious family treat – the kids will beg for more.

Greek Tuna Salad

15/11/2017

Adapted from Lucky Star’s “Out of the Can” – by Lannice Snyman

Serves 4-5 portions

Bean & Onion Salad

15/11/2017

A change from the typical three bean salad with no added sugar.

SERVES: 6

READY IN: 50 MINUTES

Butternut & Lentil Cottage Pie

15/11/2017

With the added lentils and butternut instead of the traditional potatoes, you have a healthy winner.

SERVES: 6

READY IN: 1 HOUR 45 MINUTES

Veggie & Mince ‘Lasagne’

14/11/2017

Veggies are layered instead of pasta, making a tasty, equally filling meal. The buttermilk topping is a great way to reduce the cheese – do try it.

SERVES: 4

READY IN: 1 HOUR 45 MINUTES

Brown Lentils with Herbs

14/11/2017

SERVES: 6

READY IN: 45 MINUTES

Jacket Sweet Potatoes with Cottage Cheese

14/11/2017

This dish is similar to the traditional baked potatoes and sour cream – but without the guilt. The sweet potatoes are a much better carb choice and the sweet onions in the cottage cheese are delicious!

SERVES: 6

READY IN: 1 HOUR 30 MINUTES

Veggie & Tomato Bake

14/11/2017

SERVES: 6

READY IN: 1 HOUR 30 MINUTES

Roasted Cauliflower & Broccoli

14/11/2017

The roasted flavour of two everyday ingredients combined with cumin makes this a special side dish. A low-carb veggie to fill your plate with.

SERVES: 4

READY IN: 45 MINUTES

Butternut & Cauliflower Mash

14/11/2017

Remember that although butternut contains carbohydrates it’s a better choice than potatoes. Cauliflower adds more bulk to this side dish.

SERVES: 4

READY IN: 45 MINUTES

Versatile Dressing

14/11/2017

Shop-bought salad dressings can be high in hidden sugar, salt and fat. Therefore, homemade is best, as you can control what and how much of it you put in a dressing. This dressing is great over a salad, but don’t pour the dressing over the salad, rather serve at the table so everyone can add their own. Or use it to marinate or roast meat and chicken with. Vegetables can also be prepared with the dressing. See tips below this page.

SERVES: 6

READY IN: 15 MINUTES

 

Pan-Fried Cabbage

30/10/2017

SERVES: 6
READY IN: 35 MINUTES