Fresh Living Spring Issue 2020

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Download your free copy pnpfreshliving.com Issue 141 | Spring 2020 Spatchcock butter chicken. Recipe on page 37

Spring issue SOUTH AFRICA’S BEST-LOVED FOOD MAGAZINE

SPRING 2020 I S S U E 1 41 R 2 5 I N C L . VAT

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Plant-based meals so delicious you won’t miss the meat

Flame-grilled feasting... braai recipes you’ll want to try

DIY fermentation: simple, healthy and utterly moreish 8/28/20 3:25 PM

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FROM PnP’S FRESH TEAM GREENGROCER’S PROMISE We guarantee greatquality produce packed with flavour and nutritional goodness. Responsibly sourced and grown with care.

PHOTOS: DEWALD DANIELS AND GALLO/GETTY IMAGES

BUTCHER’S PROMISE We’re proud to bring you expertly prepared, quality cuts sourced from responsible suppliers. CHEF’S PROMISE Our homestyle dishes are prepared with care daily. Fresh food made with quality ingredients from trusted suppliers. BAKER’S PROMISE We’ve perfected our methods and recipes to create breads and bakes with enhanced texture and flavour. FISHMONGER’S PROMISE Our quality seafood is responsibly sourced, always fresh, full of flavour and expertly prepared the way you like it.

Spring has sprung It’s not just the heart-gladdening sight of pink and white blossoms adorning the slim branches of willowy fruit trees, or the vivid green leaves appearing on oak trees everywhere, that have put a spring in the steps of the Fresh Living team... It’s our new Spring issue, with its cheery fresh look and pages jam-packed with magnificent recipes and all manner of useful bits. We like to think it’s more of a seasonal cookbook than a quarterly magazine because, armed with this issue, you’ll have more than enough inspiration to make the most of springtime’s bounty. On page 16 we begin with all things seasonal – and thus at their most affordable, delicious and most nutritious. Then, in celebration of the sunshine and Heritage Day, our food team shared a little of themselves and their diverse upbringings with their favourite braai recipes (page 35). I guarantee there is something for everyone; I’ve earmarked a few myself. Then we’ve embraced the healthy deliciousness of plant-based eating (page 65). I am not suggesting anyone needs to give up meat, but including more plant-based foods in your diet is as good for you as it is for our planet, which if you ask me makes it a bit of a no-brainer. There are myriad other things to read, learn and try – but I’ll leave you to discover those yourself. I hope you think our bigger, better Fresh Living is worth the R25 investment four times a year. And if you do, spread the word so we can keep spreading the love. Happy cooking! Best, JUSTINE DRAKE EDITOR, FRESH LIVING

 Twitter @justine_drake  Instagram @justinedrakecooks  Facebook @JustineDrakeSA

P.S. Be sure to check out our new website, pnpfreshliving.com, where apart from recipes, videos and new product info, you can also download a digital copy of Fresh Living for free.

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contents

Spring 8 Feedback Write to us and win! 16 Season’s eatings Spring’s sprightly pickings, plus how to make the most of them 19 Everyday heroes Light and lovely dishes (and inspiration) for the whole family 24 Sprig fever We make humble herbs the star and give tips on how to get them growing 29 Bottoms up Top picks for springtime sipping 30 Get inspired Giveaways, garden must-haves and delicious crumbed delights for everyone to enjoy

Heritage 35 Coal play Inside the FL team’s Heritage Day braai 49 Local is lekker A nod to our cheese, olive oil and chocolate makers who are flying SA’s flag high 52 Light relief Susan Hayden takes a trip down memory lane 54 Fashion PnP Clothing and local designer Katekani Moreku’s new collab 57 Get inspired Cathy Marston’s history of SA wines, must-have braai goodies, and the FL team’s most beloved local brands

Plant-based 65 Plant power Effortless plant-based meals, with swap-outs for flexitarians too 73 Good for you How to make your own fermented foods, and recipes to use them in 79 Get inspired Celebrate World Vegan Day with small lifestyle changes, all-new products powered by nature, and our favourite podcast to tune in to

2020

Live and learn 85 Fresh Living kitchen Chips get an upgrade 92 Home affairs Fun and easy ways to breathe new life into old items 95 Pet corner Goodies, advice and info for your fur babies 96 Soundbite Spring-clean your home into tip-top shape 98 Health Biohacking for beginners 100 Get inspired Our spring diary, budget-savvy ways with your grocery list, plus life-saving signals to curb gender-based violence 105 Recipe index This issue’s delicious dishes 106 Spotlight Three FL team members share quirky quips

COVER IMAGE Photo: Toby Murphy Styling: Liezl Vermeulen

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WHAT’S IN OUR INBOX? Say it, write it and share your thoughts and ideas with us Email: letters@freshlivingmagazine.co.za  Instagram: @freshliving_pnp Twitter: @Fresh_Living

Winning letter

PLANT-BASED DIET MADE EASY

April 2020 issue and found a section titled “Green for Go” that was dedicated to the importance of vegetables. I flipped to the recipe index in search of more veggie meals and to my surprise I found 25 different ones! You also include veg substitutions in your normal meals, which is so lovely as well. I’m thankful for the day my mom introduced me to Fresh Living, and even now during this Covid-19 time the small price that we pay for the magazine is nothing in comparison to the abundance of love received from the cover to the very last page. – Michaelyn Cornelius

FL SAFE IN MY ARMS AGAIN I’m so happy that you didn’t discontinue my favourite magazine as it keeps me informed and inspired in so many ways. Thank you so much for all the years I could read this magazine for free. I purchased the Winter 2020 issue as soon as it appeared on the shelf and, as always, enjoyed every page of it. I even tried the Apricot and Turmeric Whole Roasted Cauliflower recipe on page 81 – thanks to you, I can be a gourmet chef too. Greetings to all at Fresh Living and stay safe. – Sonja Scheepers

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THE STAR LETTER WILL RECEIVE A PICK N PAY GIFT VOUCHER WORTH R500 Michaelyn Cornelius is the writer of this season’s Star Letter. Send your letters to John Brown SA, PostNet Suite #2, Private Bag X11, Mowbray, 7705, Cape Town, or email us at letters@freshlivingmagazine.co.za. Letters may be edited and don’t necessarily represent the opinions of Fresh Living’s editorial team.

App we

e lov

I had my first encounter with vegetarianism while in the United States as a foreign exchange student. My friend was vegetarian due to his struggle with weight loss, and after a few months of transitioning to a plant-based diet he had lost almost all the weight. It really changed

his life and so I began to wonder how it might be able to change mine. A few months after returning to SA I began to explore the benefits of vegetarianism. I had expected my first few months of less meat consumption to be a joy, but my expectation could not have been further from the truth. When I avoided dishing meat onto my plate at Sunday lunches, I’d get eyebrow-raising glances. If I ordered a vegetarian meal at McDonald’s, my friends would laugh at me. I got the idea that people thought I was being difficult or trying to be “posh”. I felt discouraged until I was paging through the

WRITE TO US AND WIN!

CANDIDE: This free gardening app helps greenfingered folk find inspiration and knowledge on all things garden related. And in true spring fashion, they’ve launched a #PolliNationSA movement, which encourages us to plant flowers, vegetables, herbs, fruit and trees for bees. The movement raises awareness around bees, their needs and what we can do as gardeners to create a sustainable environment for them. For more information, visit candide.co.za or download the app for free from the iTunes App or Google Play stores.

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Share your delicious Instagram snaps with us by tagging FLGrams – you could be featured!

WE LOVE HEARING FROM YOU ONLINE! Comment, tweet or even slide into our DMs When we launched our new-look Winter issue, readers had a few things to say…

living

freshliving_pnp

•

Following

@retha.4lberts I am glad that I can hold the magazine in my hands again! Nothing, in my opinion, beats paper! And I totally get it that we cannot have it for free for now. I can’t even imagine the financial burdens that you had to face in this time. Overjoyed that at least you stabilised the situation to this extent. Congratulations! Looking forward to reading my favourite lifestyle mag again. @khatwala Thank God! Finally. Dinner inspirations haven’t been the same... @lesley–dianejacobs Thank goodness it’s back! Yay! Can’t wait to get my hard copy. Don’t mind paying the R25. Tough times for all. You have got to cover your costs. Fully understandable. @the_foodjunkie Can’t wait to read it! I really missed this magazine. @natsjansen Yay! Thank you! Enjoyed a couple of years of it being free, which was a treat. Don’t mind the R25 at all! It will be worth it.

IN YOUR OWN WORDS

•••

STAFF QUESTION Spring has sprung and that puts us all in the mood to get everything sparkling clean and in tip-top shape. We asked FL staffers to tell us what they find the most satisfying to clean? They said… I really find washing my walls and doors so satisfying. It’s therapeutic, ha-ha. – Jill Petersen I love cleaning out the family’s closets and toys to make donations to the local hospice. – Cat Anderson Windows. You never quite notice how dirty they are until you clean them! It’s a must-do after Cape Town’s rainy season has passed. – Liezl Vermeulen Nothing beats a freshly cleaned bedroom and bed linen that still smells like fabric softener. – Kelly Smith

We’ve decided to pose a question to you – our loyal readers – in each issue. Question: What is your festive season ritual? Send an email with ‘Reader Question’ in the subject line and your answer to letters@freshlivingmagazine.co.za and your response could appear in our Summer issue!

Visit pnpfreshliving.com now

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living CONTENT DIRECTOR AND GROUP EDITOR Justine Drake ACTING FEATURES EDITOR Melissa Ndlovu PNP GROUP ART DIRECTOR Liezel le Roux ART DIRECTOR Jill Petersen FOOD EDITOR Liezl Vermeulen DEPUTY FOOD EDITOR Chad January FOOD ASSISTANT Emma Nkunzana MANAGING EDITOR Kelly Smith DIGITAL EDITOR Jana van Sittert GROUP MANAGING DIRECTOR Lani Carstens GENERAL MANAGER Joanne Hope HEAD OF DIGITAL CONTENT Emma Odendaal COMMERCIAL STRATEGIST Cat Anderson ACCOUNT EXECUTIVE Meaghan Christians SENIOR FINANCE MANAGER Charlton Jacobs FOR PICK N PAY Michelle van Schalkwyk-Haley CONTRIBUTORS Anna Carolina Alberts, Mandy Allen, Juliet Fearnhead, Susan Hayden, Patrick Latimer, Michael le Grange, Donna Lewis, Cathy Marston, Toby Murphy, Toby Newsome, Samantha Page, Anke Roux, Sona Sales, Vicki Sleet, Estvan Vermeulen, Elizma Voigt, Caroline Webb REPRODUCTION Blue Ink Media EDITORIAL ENQUIRIES Tel: 021 486 7600 Email: info@freshlivingmagazine.co.za PICK N PAY CUSTOMER CARE LINE 0800 11 22 88 ADVERTISING Advertising Sales Manager: Michelle Dunn Tel: 021 486 7628 Cell: 082 371 0515 Email: Michelle.Dunn@johnbrownmedia.com Any person using information contained in this publication does so at his/her own risk and such person hereby waives any right to action against Pick n Pay Retailers (Proprietary) Limited (“Pick n Pay”) and indemnifies Pick n Pay, its employees, agents, sub-contractors and suppliers against any claims for loss, damage to person or property, injury, liabilities, claims, sickness or death which may result from the use of such information or from any other cause whatsoever suffered either by such person or by any third party. Fresh Living is published on behalf of Pick n Pay by John Brown South Africa (Pty) Ltd © 2019. Address all correspondence to: John Brown Media SA, PostNet Suite # 2, Private Bag X11, Mowbray 7705, Cape Town. Tel: 021 486 7600 Fax: 021 486 7614. The contents of this magazine are protected by copyright and may not be reproduced without permission.

ALL PRICES IN FRESH LIVING ARE CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE

Printed on recyclable paper Fresh Living may be wrapped in recyclable plastic to preserve any inserts. Please recycle the wrapping after removing it.

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PHOTO: DONNA LEWIS STYLING: CHAD JANUARY

Y A D Y R E V E

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Spring

Bright, bountiful seasonal produce and heavenly recipes to make the most of the warmer months

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S E A S O N ’ S E AT I N G S

spring

The goodness of

This season brings all things light and lovely, from a beautiful bounty of farm-fresh produce and vibrant ingredients to the juiciest fruit on offer. We look at some of spring’s sprightly pickings BY CHAD JANUARY STYLING: LIEZL VERMEULEN PHOTOS: MICHAEL LE GRANGE

LOVIN’ LOCAL Pick n Pay’s goal is to support local farmers and their produce. So when you’re in store looking for the ripest avocado to make guacamole, or the brightest asparagus to use in your phyllo tart, know that you’re supporting local farmers and suppliers. Look out for the ‘Product of South Africa’ sticker on packs.

OKEY, DOKEY ARTICHOKEY

Artichokes are a rare find on local shelves. Look out for them around October and November and keep your eye on our Instagram page (freshliving_pnp) for ideas on how to use them.

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S E A S O N ’ S E AT I N G S Spring is the season for healthier eating, for meals vibrant with colour and bursting with flavour. Packed with nutrients, tropical fruits like papaya, pineapple and kiwi, and brightgreen veggies like asparagus, green beans and broccoli, are also beautiful swatches on the canvas that is your spring plate. After all, you eat with your eyes first. Now, in order to get the most out of this season’s pickings, let’s get to know these amazing ingredients so that we can bring them to life at each meal. We give you the lowdown on some of our favourites:

Asparagus These bright-green “soldiers” with their sturdy spear-like stems have a taste similar to broccoli and can be described as somewhat “earthy”. They work amazingly with goat’s cheese in a quiche, or (our favourite) wrapped in bacon and ovenbaked until crispy for a snack platter. But the possibilities are endless. Always make sure that the stems are firm, not limp, and that the tips are tightly closed. They can be kept in the fridge for up to 1 week. Prep like a pro: To retain the bright colour when cooking, blanch in boiling water for about 2 minutes, then refresh in ice water. Kiwi fruit Also known as Chinese gooseberry, it has a slightly fuzzy brown skin which protects the delicate, sweet yet tart flesh. The riper the fruit, the sweeter it will be. Kiwis pair perfectly with other tropical fruits like banana and papaya, and work wonderfully with coconut and chocolate in desserts. Top tip: Ripe kiwi fruits should be stored in the fridge and can last up to 5-7 days. Pineapple This is the king (or queen?) of tropical fruits, which is quite fitting since it wears a beautiful leafy “crown”.

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2 REASONS SON B TO UY IN SEA You are supporting local producers when buying in season. Plus the flavour of the fruit and veg will be at its absolute best, because they have ripened to their optimum.

This tropical treat works wonderfully charred over a high heat on the braai to caramelise the sweet yet tart flesh, or as a topping for your favourite burger. Add this burst of freshness to your spring menu served on sweet chilli chicken skewers, or make pineapple and coconut fried rice if you’re after the island vibe. When ripe, they will last about 1-3 days at room temperature or 4-5 days in the fridge.

Did you know? The pineapple is actually a group of berries that have grown together. Yip! Papaya This tropical wonder, with its soft flesh and sweet yet musky aroma, has a hidden gem. While most people discard the seeds, they are in fact edible and highly nutritious (packed with antioxidants and good fats). So keep that in mind the next time

you have these on hand. Store ripe papaya in the fridge as this will stall the ripening process, allowing it to last longer (about 2-3 days). However, once cut a papaya will only have a couple of hours before becoming unappealing. In that case, cube and freeze in containers for a quick smoothie. Make it yum! Blitz with some lime juice and freeze into ice lollies for a refreshing snack.

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E V E R Y D AY H E R O E S

All things

BRIGHT & BEAUTIFUL

Spring is in the air and that brings with it a whole new level of fresh inspiration (and ingredients) in the kitchen, writes Anke Roux. Whip up these delightful meals that sing spring

Share your delicious Instagram snaps with us by using the hashtag #FLGrams

PHOTOS: MICHAEL LE GRANGE RECIPES AND STYLING: ANKE ROUX STYLIST’S ASSISTANTS: MERRILL

Spicy rainbow rice with haddock. Recipe on page 23

BUCKLEY AND ELAINE WUISTER

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E V E R Y D AY H E R O E S

PAIR WITH SPAGHETTI PRIMAVERA WITH CHORIZO BREADCRUMBS In Italian, primavera literally means “spring”, and so does this dish. 1-2 PnP ciabatta rolls, torn into small bits ½ coil (about 150g) chorizo, finely diced 4 cloves garlic, finely chopped Glug olive oil

1 packet (500g) spaghetti 3 cups (about 500g) spring greens (like broccoli stems, fine green beans, sugar snap peas and fresh garden peas) 2 avocados, peeled Handful fresh basil + extra for serving Grated peel of 1 lemon Salt and milled pepper Handful grated parmesan, for serving (optional)

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LA MOTTE MILLENNIUM, R105

SERVES 4 Toss ciabatta bits, chorizo and garlic with oil and roast at 200˚C, tossing occasionally until golden and crisp. Cook spaghetti in salted water until done, then drain. Blanch vegetables in boiling water for about 2 minutes, then plunge into cold water. Blitz avocados, basil and

grated lemon peel in a blender until smooth. Season to taste. Spread avo sauce on a large platter. Toss vegetables and spaghetti with half the chorizo breadcrumbs and place on top of sauce. Season. Scatter with remaining chorizo breadcrumbs and extra basil and serve with parmesan, if you like.

PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE

COOK’S NOTE You can crisp the chorizo and breadcrumbs in a pan instead of the oven.

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SPICED PORK MEATBALLS WITH WARM TAHINI SAUCE If you can’t find tahini, use smooth peanut butter or a large dollop of hummus. Meatballs: 500g pork mince 1 packet (80g) PnP salad onions, chopped 2 tsp (10ml) ground cumin 1 tsp (5ml) ground ginger 1 tsp (5ml) sesame oil ½ cup (125ml) oats (or breadcrumbs) 1 egg, whisked Salt and milled pepper Glug olive oil, for frying

GOOD IDEA Sauce: ¼ cup (60ml) tahini Juice (60ml) and grated peel of 1 lemon 3 Tbsp (45ml) olive oil 1 clove garlic, crushed Salt and milled pepper

Swap pork mince for chicken or beef mince, or use PnP Butchery’s readyto-cook meatballs.

Salad: 1 large cucumber, peeled and sliced 1 bunch radishes, trimmed and quartered A handful each fresh mint and dill, chopped SERVES 4 Mix meatball ingredients (except oil) and roll into walnut-sized balls. Chill in the fridge for about 20 minutes to set. Whisk sauce ingredients together. Add a little warm water to make it spreadable. Season well. Toss cucumber and radish with the herbs and set aside. Fry meatballs in oil until golden all over. Spread sauce on a platter, top with meatballs and serve salad on the side.

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E V E R Y D AY H E R O E S

SCHNITZELS WITH SWEET & SOUR PAPAYA SALAD Everybody loves a schnitzel! Here’s a new way of serving them. 4 PnP chicken schnitzels 1 papaya, melon-balled 1 bunch spring onions, chopped 1 punnet (350g) PnP tomato medley, halved ½ cucumber, peeled and cut into chunks ½ punnet (70g) PnP coconut chunks, shaved or grated Handful each fresh mint and coriander 200g fine rice noodles, cooked and cooled Dressing: ¼ cup (60ml) sweet chilli sauce 1 tsp (5ml) sesame oil Juice (60ml) and grated peel of 2 limes or 1 lemon + wedges for serving 3 Tbsp (45ml) light soy sauce 1 Tbsp (15ml) finely diced ginger 1 chilli, thinly sliced (optional) 2-3 Tbsp (30-45ml) vegetable or avocado oil

TRY THIS PNP CRUMBED CHICKEN RANGE (ASSORTED)

The easy-to-cook range of crisp, golden-crumbed products includes schnitzels, chicken strips and burgers.

SERVES 4 Bake schnitzels in the oven according to packet instructions. Toss remaining ingredients to combine. Whisk dressing ingredients together. Pour half over the salad and divide the rest between 4 dipping bowls. Cut schnitzels into strips and scatter on top of salad. Serve with dressing to dip schnitzel strips into.

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SPICY RAINBOW RICE WITH HADDOCK You can adapt this recipe to use any other vegetables or proteins – try bacon or shredded rotisserie chicken instead of haddock. Rainbow rice: Glug olive oil 3 cloves garlic, chopped 1 long red chilli, chopped (optional) 2 cups (500ml) basmati rice 1 sachet (50g) tomato paste Salt, to taste Glug olive oil 1 red onion, sliced ½ packet (250g) PnP sweet baby peppers, seeded and sliced 1 packet (230g) PnP tasty stem broccoli, halved 1 cup (250ml) frozen peas 4 haddock fillets, defrosted Juice (60ml) and grated peel of 1 lemon Handful fresh coriander, chopped Micro herbs, for serving SERVES 4 Heat oil in a pot and fry garlic and chilli until fragrant. Add rice and fry for a minute to absorb oil. Mix tomato paste with water (use the amount indicated for cooking 2 cups rice on the packet). Add to the rice in the pot, season and cook until rice is tender. Remove pot from

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stove, cover with a dishcloth and lid and steam for 5 minutes. Heat oil in a pan and sauté onion until it starts to soften. Toss in the baby peppers and broccoli, and stir-fry for a few minutes. Add peas and place fish on top. Put lid on and steam until the fish is tender, about 4-5 minutes. Remove fish and flake, discarding skin and any bones. Fluff rice with a fork and stir through the lemon and coriander. Toss rice with fish and vegetables, and garnish with micro herbs to serve.

and herbs until well combined. Season. Spread naan breads with cheese mixture, making an indent in the centre of each to hold an egg. Place breads on an oven tray and bake at 180˚C for 10 minutes.

Remove from oven and break an egg into each indent. Toss asparagus and vine tomatoes in oil, season and scatter around naan on the oven tray. Return the tray to the oven and bake for

about 5-10 minutes until the egg is done to your liking. You may need to remove the asparagus before the eggs are done. Serve naan egg tarts topped with asparagus, tomatoes and ham.

EGG, HAM AND ASPARAGUS TARTS You can also make these using hollowed out pita breads or rolls, and swap the ham for smoked chicken. 6 extra-large eggs 1 packet (about 350g) ricotta cheese 1 clove garlic, crushed Handful each chopped chives and parsley Salt and milled pepper 4 PnP naan breads 1 bunch (about 250g) asparagus 1 packet (240g) vine tomatoes Glug olive oil 120g PnP smoked country ham

GOOD IDEA Swap ricotta for 2 cups finely grated cheddar cheese.

SERVES 4 Whisk 2 eggs and mix with ricotta, garlic

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SPRIG FEVER

Herb we go! Herbs are not just for garnish. These lovely sprigs can add oodles of flavour to your dishes, so in the spirit of all things spring, we show you how to make them the star

Best-ever pesto. Recipe on page 26

RECIPES AND STYLING: CHAD JANUARY PHOTOS: DONNA LEWIS STYLIST’S ASSISTANT: WERLISE RAUTENBACH

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HERB-CHILLI BUTTER ROAST CHICKEN Basting the bird in butter gives you the juiciest, most tender roast chicken. Herbs like sage, fennel and dill also work in herb butters. Herb butter: ½ block (250g) butter, softened ¼ cup (60ml) chopped fresh parsley (no stems) 3 Tbsp (45ml) chopped fresh mint leaves 3 red chillies, deseeded and chopped 2 cloves garlic, chopped

Cook’s note Freeze herb butter in logs for future use. Works a treat on steaks or in mushroom sauce.

Salt and milled pepper 1 (about 1.3kg) whole chicken, giblets removed Wilted greens and lime wedges, for serving SERVES 4

PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE WITHOUT NOTICE *PRODUCTS AVAILABLE AT SELECTED PNP STORES

SPRIG FEVER

PAIR WITH WARWICK FIRST LADY CHARDONNAY, R95

Preheat oven to 200°C. Combine herb butter ingredients well and divide into 4 portions. Season chicken, and using your fingers, loosen the skin slightly from the flesh but keep the skin intact. Rub 1 portion of herb butter under the skin, evenly coating the chicken. Rub another portion of herb butter over the skin to cover the entire chicken. Place in a lined deep baking dish and roast for 40-50 minutes or until cooked all the way through. Melt remaining portions of butter in a pan and use it to baste chicken every 10 minutes while it is roasting. Toss wilted greens with any leftover melted herb butter. Serve chicken on a bed of greens with lime wedges on the side.

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SPRIG FEVER

TRY THIS PnP ROSEMARY (80G)

of fruit for serving 1 cup (250ml) doublecream plain yoghurt 1½ cups (300g) castor sugar 2 cups (300g) cake flour 2 tsp (10ml) baking powder

This hardy herb is available all year round. It brings a lovely aroma to dishes and makes a great herbal tea.

Citrus & rosemary icing: 1 cup (250ml) icing sugar 3 Tbsp (45ml) milk 1 Tbsp (15ml) orange or grapefruit zest 2 tsp (10ml) chopped rosemary MAKES 1 LARGE CAKE OR 12 CUPCAKES

BEST-EVER PESTO The secret is using two kinds of herbs and a fresh burst of lemon. ½ packet (50g) pine nuts 3 cloves garlic, chopped Pinch salt 2 punnets (20g each) fresh basil leaves 1 punnet (20g) fresh thyme, leaves picked 1/ cup (80ml) olive oil ³ ¼ cup (60ml) grated parmesan Juice (30ml) and grated peel of ½ lemon Milled pepper

MAKES ABOUT 1 CUP Toast the pine nuts in a pan – watch them as they burn easily. When golden and fragrant, remove and cool. Using a pestle and mortar, grind garlic, pine nuts and salt together until fine. (You can use a food processor to speed things up). Add the basil and thyme and continue crushing for about 7-10 minutes or until a paste forms. Pour in olive oil slowly while mixing until it all

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comes together. Stir through the parmesan and lemon juice and peel. Season to taste with black pepper. COOK’S NOTE For a cheaper alternative, swap pine nuts for toasted almonds, walnuts or pumpkin seeds, and a canola-olive oil blend. You can also use any other hard, strong-tasting cheese like pecorino or gruyère.

We’ve used a 23cm bundt tin but a regular cake or loaf tin (or muffin pan for cupcakes) will do. Be sure not to fill tin more than ¾ full, and keep an eye on it as baking times will vary.

Preheat oven to 180°C. Melt butter in a saucepan, add rosemary, put the lid on and allow to infuse for 5 minutes. Discard rosemary. Whisk together cooled infused butter, eggs, citrus juice and yoghurt. Add sugar, flour and baking powder and mix well. Pour into a large greased bundt tin and bake for 50-60 minutes, until a skewer inserted comes out clean. Combine icing ingredients – you want it quite thick. Drizzle cake with icing and garnish with fresh citrus slices and fresh rosemary to serve.

¾ cup (180ml) butter ½ punnet (10g) fresh rosemary + extra for garnish 3 eggs, whisked Juice (80ml) of 1 orange or grapefruit + slices

GOOD IDEA If you want more of an earthy flavour, add some chopped rosemary into the cake batter before baking.

CITRUS AND ROSEMARY YOGHURT CAKE

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Flat-leaf parsley Its slightly earthy and bitter taste adds balance to a dish (like lemon does), and it keeps well in the fridge. Best for garnish and salads.

Rosemary The most pungent of all the herbs, so use sparingly. Perfect for roast lamb, it also works with garlic, lemon and thyme.

Coriander (aka dhania or cilantro) It has an almost citrus flavour and is used prominently in Asian cuisine. The stems contain loads of flavour, so use them too when chopping the leaves.

Origanum It has a slightly bitter, earthy yet minty flavour. Pairs well with tomatoes, onions, garlic, basil and thyme.

Curly parsley Well-known as a garnish, it is slightly more pungent than flat-leaf parsley. It has a harder leaf so can be added during cooking too.

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Sage With its bold taste – slightly lemony and peppery – it pairs wonderfully with strong flavours like duck, pork and beef. It also works well in a butter or stirred through a pasta sauce.

Herb-ie fully loaded Here’s the lowdown on all things herbs so that you know exactly what to look for the next time you’re in store

Basil The king of Italian cuisine herbs changes in flavour based on its variety. Sweet basil is exactly that, while purple basil tastes similar to cloves.

Mint Has a sweet taste but a lingering cooling effect on the palate. Used in both sweet and savoury dishes, it adds a burst of freshness.

Bay leaf With its minty, peppery taste, it adds depth of flavour to a sauce, stew, casserole or curry. Discard before eating.

Dill It has an almost grass-like liquorice taste and works wonderfully with fish. It also pairs well with lemon, garlic and basil.

Chives These have a delicate onion flavour with a hint of garlic. Perfect for sauces and soups.

Thyme This hardy herb works well with potatoes and chicken and is often paired with tomatoes.

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Life ’s

SPRIG FEVER

den r a g

Starting a garden can be super daunting. We asked Gundula Deutschländer, master gardener at Babylonstoren and Garden Day ambassador, to guide us through the basics

Q: I love buying those rooted herb pots in-store but struggle to keep them growing... Gundula says: They’re sold in pots to give the herbs a longer shelf-life and are usually kept in the fridge, but you can plant them. If taken from fridge to soil, the sudden temperature change could cause them to wilt and die. The trick is to ease them into “the outdoors” and the new climate by placing them in a cool place on kitchen paper. Then plant them in a large pot (to give them room to grow) with nutrient-rich soil, and watch them flourish.

Q: How do I make compost at home? Gundula says: If you’re growing your own vegetables and herbs for your good health, you need to keep your plants healthy and strong too. You do this with compost. Make your own with these simple steps:

Step 1 Your compost can be made as a heap in the corner of your garden, in a spot where it does not get too hot in summer. If space is limited, a compost bin or any large container with drainage holes and a lid is sufficient.

PSSST... Gardening takes time and certainly a lot of effort. See page 31 for some blooming good PnP products and tools to help make the job easier.

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INTERVIEW: MELISSA NDLOVU PICTURE: GARDEN DAY SA ILLUSTRATIONS: TOBY NEWSOME

Step 2 Build it by layering with little bits of everything. Its best to mix brown woody material or dried leaves with layers of soft green material. Keep a small plastic container with a lid on your kitchen counter and pop in any veg and fruit offcuts as you prepare meals (but no onion or citrus peels). Ash from a fireplace and soil from old pots can also be added. Step 3 Water it a little if it dries out, but if the compost is in a container, this is rarely needed. Turning compost is not necessary if you’ve been adding thin layers of different kitchen and garden wastes. The bottom part of your heap will be ready after three months, but best after six months. A handful of this compost will be enough of a top-up for vegetables and herbs to flourish. pnpfreshliving.com

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BOTTOMS UP

CLINK TO

SPRING!

Aah, blissful post-restriction spring brings laid-back weekends and carefree kuiers with friends and family. We round up a few wines perfect for sunshine sipping Graham Beck Bliss Nectar Rosé, R170 Bliss – mmm! This wine is well-named and no mistake! It’s an MCC, so it’s made in the same way as champagne – we just can’t call it that because it’s not produced in France. It’s a bit riper and is full of delicious peach and raspberry notes, and this touch of sweetness means it’s a perfect partner for a crisp pavlova.

WRITTEN BY CATHY MARSTON PHOTOS: SKUWORKS, GETTY/GALLO IMAGES & SUPPLIED PRICES CORRECT AT THE TIME OF GOING TO PRINT AND MAY CHANGE WITHOUT NOTICE. AVAILABLE AT SELECTED PNP AND HYPER STORES.

Arniston Bay Infusions Pomegranate and Rose, R65 This range of wine-based drinks is the perfect answer for people who like lots of fruity flavours. Packed with fragrant pomegranate and rose petal notes, it’s lightly sparkling and refreshingly low in alcohol at 5.5% – pour it over ice and enjoy in the sunshine. Alvi’s Drift CVC Reserve, R115 ‘CVC’ stands for chenin blanc, viognier and chardonnay, the three grape varieties which make up this excellent value-for-money blend. Each one was fermented separately and then carefully blended to create a wine full of ripe stone fruits and citrus with a touch of honey from time spent in oak. Rich and satisfying, it’s ideal with seafood, chicken and soft cheeses. Leopard’s Leap Natura De-Alcoholised Classic Red, R70 Want the taste of wine but not the alcohol? This wine is for you! A clever technique means that you get all the ripe red and black berry flavours but none of the alcohol, so you can still drive home safely after a glass or two. Lovely with Italian food. Leopard’s Leap Natura De-Alcoholised Classic White, R70 The partner to the red wine and made the same way. This wine is crisp and fresh with notes of tropical pineapples and granadillas. Did we mention that both wines are vegan-friendly and low in calories? Bonus! Bosman Grenache Noir, R85 We’re very proud of this PnP exclusive, which is the ideal summer red. It’s packed with soft red summer fruit (think strawberries and raspberries) in a lipsmackingly juicy mouthful, with soft tannins and subtle spice. Goes great with anything – meat or veggies – on a braai. Haute Cabrière Pinot Noir Rosé, R90 Delightfully-dry rosé, full of flavours of fresh strawberries and watermelons. Another vegan-friendly wine (see our plant-based feature on page 65), it’s lovely to drink on its own but equally good with seafood and sushi.

CHECK IT OUT Visit pnp.co.za/wine-club and click ‘videos’ to enjoy Pick n Pay’s series of witty wine tutorials by Sibongile Mafu and Dan Nicholl

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GET INSPIRED TITBITS, TRENDS AND STUFF WE LOVE

{SPRING}

BY MELISSA NDLOVU AND LIEZL VERMEULEN PHOTOS: TOBY MURPHY STYLIST’S ASSISTANTS: KRISTEN SCHEEPERS AND ELIZMA VOIGT

GIVEAWAY Fishaways vouchers!

IT’S GARDEN DAY ON 11 OCTOBER! Whether you’re tending to a cactus on your desk, a quaint window box or a flower bed, Garden Day is an opportunity for everyone to take a well-deserved pause and appreciate the natural beauty around us. This year, newbies and green-fingered types alike are encouraged to share their pictures, videos and stories with a focus on telling stories of how plants and green

spaces bring joy and pleasure to their lives. There’s also a special focus on Garden Heroes – those who use their gardens to give back to their community and who have found healing through gardening. With the most limited resources, youth worker Nhlanhla Makwe has lofty ambitions. Through his organisation, Ubuntu Joint, this 25-year-old from Soweto has set out to inspire young people to lead the way in

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encouraging residents to become self-sufficient by growing their own food. “Ubuntu Joint is about bringing people together and coming up with solutions for ourselves,

and one of the solutions is to learn to rely on the soil,” he says. Visit gardenday.co.za and turn to page 28 for expert gardening tips and tricks.

As we jump into spring, eating healthier is at the top of our lists. Fishaways offers seafood lovers better choices with ocean-fresh grilled or fried fish, calamari and prawns that don’t skimp on quality and flavour. 20 lucky Fresh Living readers stand a chance to win a Fishaways voucher worth R200 each. To enter, all you need to do is tag Fishaways on  Facebook (@fishaways) or Instragram (officialfishaways_sa) with the hashtag #betterliving. JUST CLICK FOLLOW @theblomboy Alwijn Burger This florist turned isolation into floralation with his beautiful ideas. Take a peek for inspired bouquets, pretty single stems and oh-so sweet succulents.

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PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE WITHOUT NOTICE *PRODUCTS AVAILABLE AT SELECTED PNP STORES

WIN

GET INSPIRED

OH CRUMBS! There’s nothing like something golden and crispy on your plate. PnP’s all-new range of ready-to-cook crumbed meals has it all – from chicken strips for the kids and burgers for Dad to easy fish cakes you can pop straight into the oven. Who can say no to that?

FISH BURGERS WITH PICKLED SLAW Cut 1 red onion, ½ cucumber, 4 radishes and 4 carrots into matchsticks. Combine with 2 chopped chillies (optional), 1 cup (250ml) water, ½ cup (125ml) white wine vinegar, 1 /³ cup (80ml) sugar and a handful chopped dill

or parsley. Set aside for 30 minutes to pickle. Bake 1 packet (6s) PnP crumbed salmon fish cakes according to packet instructions. Spread burger buns with PnP tzatziki, top with butter lettuce, slaw and fish cakes. Top with spring onion and serve lemon wedges on the side. SERVES 4-6

TRY THIS

PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE WITHOUT NOTICE *PRODUCTS AVAILABLE AT SELECTED PNP STORES

➀

➁

➃

➄

GOING GREEN PnP’s bulk herb range is packed in a special material that allows for a much longer shelf life. This packaging is also fully and widely recyclable in South Africa. In addition, PnP is the first retailer in the world to use this packaging.

Best buys

Get your garden going with Garden Pro’s ’s nifty range, including Organic Compost (30dm3), R32.99, a Bypass Pruner, R89, and Hand Trowel, R44.99.

➂

➊ PnP crumbed chicken burgers, R109.99 ➋ PnP crumbed chicken schnitzels, R124.99 ➌ PnP crumbed salmon fish cakes (600g), R119.99 ➍ PnP crumbed chicken strips, R124.99 ➎ PnP crumbed hake goujons (350g), R59.99

5 salad leaves we’re loving now

There’s more to life than iceberg lettuce. Let us show you the way… 1. Watercress A very delicate, peppery leaf. We add these beauties to all things fish – tuna salad, fish cakes and seared salmon. 2. Purple cos lettuce

The colour drew us in, but this crunchy leaf makes the perfect salad cup and stays crisp and fresh in a warm salad or on a burger.

3. Mustard leaves

Similar to baby spinach, these can be eaten raw or wilted. In salads we combine them with a less pungent leaf (think butter lettuce) for balance. 4. Salanova lettuce

This green and purple duo is a showstopper and perfect for an eye-catching salad.

It has a buttery and sweet taste, making it mild enough to pair with most flavours. 5. Baby leaf mix

PnP’s combo of baby spinach, crimson leaves and rocket is an all-in-one offering that’s as pretty as a picture. Delicate but full of flavour.

Fresh Living – Spring 2020 | 31

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30%

PHOTO: TOBY MURPHY STYLING: LIEZL VERMEULEN Heritage Opener COR 2.indd 33

Heritage Celebrating our a rainbow palette of recipes for the braai and beyond

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C O A L P L AY

HOME IS WHERE THE

BRAAI IS

Check out some behindthe-scenes action on our social channels

CHAD JANUARY, DEPUTY FOOD EDITOR

This Braai Day, the Fresh Living food team invites you over for a smoky feast with Chad January, a sit-down of global flavours at Liezl Vermeulen’s city braai, and a shared table with Emma Nkunzana. Come on in… RECIPES & STYLING: LIEZL VERMEULEN, CHAD JANUARY AND EMMA NKUNZANA PHOTOS: TOBY MURPHY

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C O A L P L AY

Spatchcock butter chicken

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C O A L P L AY

SPATCHCOCK BUTTER CHICKEN Marinating it overnight is totally worth it! 1 (about 1.2kg) chicken, spatchcocked (ask your butcher to do it) Salt and milled pepper Marinade: 1 cup (250ml) doublecream plain yoghurt 3 Tbsp (45ml) PnP butter chicken 6-spice blend ¼ cup (60ml) melted butter 1 sachet (50g) tomato paste 3 cloves garlic, chopped 1 tsp (5ml) grated fresh ginger Handful fresh curry leaves, stems discarded (optional)

over chicken, coating evenly. Marinate overnight (or at least 3-4 hours). Combine basting ingredients. Braai chicken over medium coals for 25-35 minutes, turning occasionally and basting with coriander butter. Remove and place in a deep dish. Cover with a lid until ready to serve. This gently steams the chicken in its own heat, cooking it a little more without drying out. Combine salsa ingredients. Serve chicken with pineapple salsa.

One of my pet peeves is overcooked pork. My trick is steaming it in its own buttery juices towards the end. Coming from a ‘bring and braai’ culture, this is the only one that I’ll insist on braaiing myself. – Chad

TRY THIS PnP SPATCHCOCK CHICKEN (ASSORTED)

Basting: ¼ cup (60ml) melted butter 1 Tbsp (15ml) chopped fresh coriander Pineapple salsa: 1 pineapple, peeled and cubed ½ red onion, diced Handful cocktail tomatoes, quartered 1 green pepper, diced Glug olive oil Juice (30ml) and grated peel of 1 lime or ½ lemon Salt and milled pepper SERVES 4–6 Season chicken and place in a deep dish. Combine marinade ingredients and pour

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Braai made easy! PnP has a range of ready-to-braai flatties (spatchcock chickens) in lemon and herb and Moroccan flavours.

GARLIC AND SAGE PORK CHOPS PnP’s smoked pork range works beautifully on the braai and only needs simple flavours to accompany it. Combine 3 Tbsp (45ml) olive oil, 4 chopped garlic cloves and a handful chopped fresh sage. Rub 4 PnP smoked pork rib-eye steaks or PnP kassler pork chops with mixture and marinate for 30 minutes to 1 hour. Remove pork from marinade, reserving sage and garlic, and set aside. Heat ¼ cup (60ml) butter and stir in reserved sage and garlic. Braai pork over hot coals for 4-5 minutes, turning regularly and basting with sage and garlic butter. Place pork in an ovenproof dish on the cooler side of the braai grid, add a knob of butter cover with a lid and allow to steam in its own juices for about 2-3 minutes or until cooked through. SERVES 4

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C O A L P L AY

CHAD SAYS:

Charred leek butter

Growing up in a Coloured household, my parents weren’t really the traditional type. Yes, we enjoyed tamatie bredie, koolkos and my grandmother’s legendary curry and vetkoek, but my parents had a love for fresh flavours and cooking methods from other countries too. In this way, from a very young age, I was exposed to more than the norm where food is concerned, and that translated into a few fancy bites for the braai too.

Drizzle 1 punnet (150g) washed and trimmed baby leeks with a glug of oil and season well. Place on a grid over hot coals and grill for 1-2 minutes or until charred and cooked through, turning every few seconds. Set aside to cool. Blitz leeks with ½ block (125g) soft butter, handful picked thyme leaves and 1 clove garlic in a blender. Season and add a squeeze of lemon and chopped chilli, if you like. Serve with cheesy roosterkoek. MAKES ½ CUP (125ml)

CHEESY ROOSTERKOEK Add a dollop of cream cheese to each roosterkoek filling for added decadence.

TRY THIS PnP ROOSTERKOEK (6s)

No time to whip up your own batch? No problem! PnP’s heat-and-eat roosterkoek will save the day.

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Combine ½ cup (125ml) each grated cheddar and mozzarella and 3 Tbsp (45ml) picked thyme leaves. Knock down 1kg store-bought bread dough and divide into 6-8 portions. Stretch each portion into a rough disc using your fingers. Place 2-3 Tbsp (30-45ml) cheese mixture into the centre of each disc. Fold over the sides and pinch all around to enclose filling. Repeat with remaining dough and cheese. Place over medium coals and cook for 4-5 minutes, brushing with melted butter and turning regularly. Serve while still hot. MAKES 6–8

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CHAD’S ROASTED POTATO SALAD The only potato salad recipe you’ll ever need! My trick is the crispy potatoes. Preheat oven to 180°C. Toss 1kg washed and halved baby potatoes with ¼ cup (60ml) melted butter, 3 sliced garlic cloves, salt and milled pepper. Place on a greased baking tray and roast for about

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18-25 minutes, turning regularly until golden. Combine ¼ cup (60ml) each mayonnaise and sour cream, 2 Tbsp (30ml) lime or lemon juice and 1 chopped and deseeded red chilli. Toss through crispy potatoes. Add 1 packet (200g) diced and fried streaky bacon (optional), 2 sliced spring onions and a handful fresh coriander to the salad. SERVES 4–6

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Liezl Vermeulen, food editor For me, braai is a simple equation. Family + buffet feast = perfect meal. Growing up, braaiing was always the solution for big family gatherings and every special occasion. And now that I think about it, all my best childhood memories include a braai. My family’s go-to dishes don’t need to match to make a menu – they just have to be delicious! Everyone has their favourites and puts in their requests, but one thing is for sure, my dad is in charge of the braai. (He even has a sign above his braai that reads: Leon se Braai). Luckily for him, my fiancé Wian prefers stove-top cooking, so there is no ‘competition’. Another top braaiier in the family just wouldn’t do. Even though I am a trained chef and food writer, Dad always shares advice and I’m happy to accept it.

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C O A L P L AY

d mielie and Grille pepp er

ad sal

Korean BBQ steak with kiwi topping. Recipe on page 43

Place 4 mielies and 2 red bell or Palermo peppers on a braai grid and grill over medium-low heat for 10-15 minutes, until well charred. Slice kernels off the cobs. Dice peppers into chunks. Toss with 3 Tbsp (45ml) each olive oil and lemon juice, a handful chopped fresh coriander or parsley, fresh chopped chilli (to taste) and 1 packet (80g) sliced salad onions. Serve warm or cold. SERVES 4 (AS A SIDE)

LIEZL SAYS Bulk up this salad with cherry tomatoes and beans for a Mexican twist

Chicken espetadas. Recipe on page 42

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C O A L P L AY garlic, ginger and chilli, and fry for 2-3 minutes. Return meat to potjie and top up with stock. Season. Simmer over a medium heat for 1 hour. Add dried fruit, grated apple and coconut, and simmer for another hour. It’s ready when the meat is tender and falling off the bone, and the sauce has thickened. Serve potjiekos on rice, garnished with parsley.

CHICKEN ESPETADAS

SHORT-RIB POTJIEKOS

SHORT-RIB POTJIEKOS This recipe is from Afrikaans food icon Peter Veldsman’s 1980s cookbook. The dried fruit cooks away to leave a tangy sweet sauce that cuts through the fattiness of the falloff-the-bone meat. Spice mix: 3 Tbsp (45ml) ground coriander 2 tsp (10ml) cumin seeds, toasted 1 stick cinnamon 1 tsp (5ml) each ground ginger, mustard seeds

3 chicken breasts, skin on, deboned Salt and milled pepper 100-150g coil chorizo sausage, thickly sliced and turmeric 3 whole cloves 1 sprig fresh curry leaves (optional)

1 large Granny Smith apple, cored and grated ½ cup (125ml) desiccated coconut

2kg beef short-ribs Salt and milled pepper Glug canola oil 2 onions, chopped 5 cloves garlic, chopped 3cm knob ginger, peeled and grated 3 red chillies, whole (or halved if you prefer it hotter) 3 cups (750ml) beef stock 200-300g dried fruit (such as sultanas, Turkish apricots or prunes), halved if large

Rice and chopped parsley, for serving

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Everyone who knows me knows I love all things Mediterranean, and these flavours work well on the braai. Using chicken with skin makes for succulent espetadas (or sosaties, as we would say at home).

SERVES 6–8 Combine spices and crush using a pestle and mortar. Season meat. Heat oil in a cast-iron potjie and brown meat in batches. Remove and set aside. Sauté onion in potjie for 8-10 minutes. Add crushed spices,

Marinade: 3 Tbsp (45ml) olive oil 3 Tbsp (45ml) lemon juice Dash Worcestershire sauce 5 sprigs each rosemary and thyme, leaves picked and crushed 2 cloves garlic, grated 2 Tbsp (30ml) smoked paprika 1 tsp (5ml) each ground cumin and ground coriander Pinch brown sugar To serve: 1 packet (250g) PnP sweet baby peppers

2 lemons Handful chopped fresh parsley or coriander SERVES 2-3 Slice chicken into large chunks, season well and place in a dish. Combine marinade ingredients and coat chicken with mixture. Marinate for 1-4 hours. (The longer it marinates, the more flavourful it will be.) Thread chicken chunks and chorizo slices on skewers. Braai espetadas over medium coals (you should be able to hold your hand over heat for 4-5 seconds) for about 18-23 minutes. Baste with leftover marinade as you braai. Remove espetadas from grill, cover with foil and rest for 10 minutes. Cut sweet peppers and lemons in half and place on the braai to chargrill for about 5 minutes. Serve espetadas with grilled peppers and lemons on the side.

TRY THIS PnP BRAAI ESPETADAS (ASSORTED)

These large, ready-to-braai chunks of succulent meat (chicken or beef) are a showstopper that can feed 3-4 people.

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My household is still small – it’s just me and my fiancé living in the heart of the city, but that will never stop me from having variety on the table. This menu works easily for a party of two. – Liezl KOREAN BBQ STEAK WITH KIWI TOPPING This might seem outlandish for an Afrikaans girl, but this sauce is to die for, and the tropical topping is the perfect match. 2 x PnP 28-day mature rump steaks Salt and milled pepper Sauce: ¾ cup (180ml) soy sauce ¼ cup (60ml) water 1 cup (250ml) brown

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sugar ¼ cup (60ml) rice wine vinegar 2 tsp (10ml) sesame oil (optional) ½ tsp (3ml) chilli flakes 2 tsp (10ml) sriracha sauce 1cm knob ginger, grated 2 cloves garlic, grated 1 onion, chopped Topping: 2 kiwi fruits, peeled and cut into chunks 2 spring onions, sliced ½ red onion, julienned Handful each fresh

coriander and sesame seeds Chopped chilli (optional) SERVES 2–4 Set aside steak to come to room temperature an hour before braaiing. (This will ensure even cooking.) Season steak well. Combine sauce ingredients in a pot, bring to a simmer and cook for about 4-5 minutes until reduced to slightly sticky.

PAIR WITH Place steak on braai grid over high heat (you should be able to hold your hand over the coals for 3 seconds). Braai steak for 4 minutes a side (for medium rare). Rest steak for 10 minutes. Combine topping ingredients. Serve steak with sauce and kiwi topping.

BEYERSKLOOF SYNERGY, R120

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tant

Emma Nkunzana, food assis

As an adopted child, you could say that I grew up with two kitchens. On my adopted side was my dad, Jome, who greatly influenced me going into the food industry. He was always at the helm of a fire â&#x20AC;&#x201C; campside wood fire, Weber with briquettes and even a gas barbeque. Not because we were inadequate as women, but because he simply loved the tranquillity and simplicity a fire provided in cooking. Further down the coast, visiting my biological grandmother in the Eastern Cape, starting a fire was an extravagant affair reserved for a special occasion. No fooling around with a braai pack or a chop â&#x20AC;&#x201C; oh no, the whole cow would be eaten that day, nose to tail! I therefore have a great appreciation for a braai. It encapsulates in such a homogeneous way what would otherwise be incompatible. I equally enjoy having a braai loaded with veggies, or a grand piece of venison at Christmas.

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C O A L P L AY

OPEN CIABATTA WITH BALSAMIC BEETS AND CHARRED TOMATOES A new take on bruschetta that works as a great veggie option with a healthy dose of earthy, smoky beetroot.

PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE WITHOUT NOTICE *PRODUCTS AVAILABLE AT SELECTED PNP STORES

BRAAIED SNOEK WITH UMNGQUSHO OMHLOPWE (BUTTERMILK SAMP) Traditionally one would use krummel pap, but often my mum would use leftover samp. By some miracle we had this as a side with snoek and it goes beautifully. The samp needs to be soaked overnight. 2 cups (500ml) soaked samp, drained 5 cups (1.25L) vegetable stock 3 bay leaves 2 cups (500ml) amasi or buttermilk 1 clove garlic, crushed ¼ cup (60ml) olive oil 4 sprigs fresh thyme, leaves picked Squeeze lemon juice (optional)

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Marinade: 100g butter, melted 125ml (½ cup) apricot jam 60ml (¼ cup) chutney 15ml (1 Tbsp) Worcestershire sauce 2 cloves garlic, crushed 1 chilli, chopped (optional)

PAIR WITH CEDERBERG CHENIN BLANC, R120

1 PnP braai snoek, defrosted Butter, for brushing Salt and milled pepper SERVES 4–6 Place samp, stock and bay leaves in a large pot and cook over medium heat for 75 minutes, or until soft and tender. Top up with water if needed and stir often. Stir in buttermilk or amasi, garlic, oil and thyme, and season. Add lemon juice if you like.

Combine marinade ingredients and prepare medium-high coals. Line a braai grid with foil on one side and brush with a little butter. Place snoek on the grid, season well and braai for 15-20 minutes, basting often with marinade. Serve snoek on top of samp.

Boil 8 whole beetroots for 40 minutes. Cut into 1-2cm thick rounds. Combine ½ cup (125ml) balsamic vinegar, ¼ cup (60ml) olive oil, leaves picked from 4 rosemary sprigs and 1 Tbsp (15ml) sugar, and stir until sugar is dissolved. Submerge sliced beets in marinade and set aside for 30-60 minutes. Braai beets with 1 packet vine tomatoes and 1 thickly sliced red onion over medium coals for about 15 minutes, turning and basting with marinade. Halve 1 ciabatta and place cut-side down on the braai grid to char. Set aside. Mix 3 (50g each) discs feta, crumbled, and 2 Tbsp (30ml) plain yoghurt together. Spread mixture on ciabatta. Top with grilled beetroot, onion and tomatoes. Garnish with fresh basil. SERVES 4–6

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BOX-WINE CHICKEN WINGS WITH HUMMUS DIP At first, my mom was horrified that my dad had used her wine to marinate the wings – that is, until she tasted them!

MADE LOCALLY, WITH LOVE The Nova Choc-OhLate range is a proudly South African tempered temptation brought together by a great passion for chocolate. The predominantly female team’s mission is to create delicious chocolate in a variety of taste sensations without having to compromise on quality or taste.

DID YOU KNOW? Nova Choc-Oh-Late is sugar- and gluten-free, plus vegan- and diabetic-friendly!

Combine 2 cups (500ml) white wine, juice (60ml) and grated peel of 1 lemon and 2 tsp (10ml) salt. Marinate 12 chicken wings in wine mixture for 1 hour. Braai wings for 15-20 minutes over medium heat, turning regularly. Combine 1 tub (120g) PnP hummus, a glug of olive oil, a squeeze of lemon juice and a handful chopped fresh parsley. Serve wings hot off the coals with hummus dip. SERVES 4–6 (AS A STARTER)

Open ciabatta with balsamic beets and charred tomatoes. Recipe on page 45

VEGETARIAN

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PROMOTION

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CHEESE AND ONION LOAF

PHOTO: ESTVAN VERMEULEN RECIPE & STYLING: CHAD JANUARY STYLIST’S ASSISTANT: KRISTEN SCHEEPERS

Combine 3½ cups (525g) self-raising flour, 1 sachet (60g) PnP brown onion flavoured soup and 1 tsp (5ml) salt in a large bowl. Add 2 cups (500ml) buttermilk and ¼ cup (60ml) milk and mix well. Combine ½ block (150g) each grated mozzarella and cheddar cheese and 2 Tbsp (30ml) chopped fresh thyme. Fold ½ the cheese mixture into batter and spoon into a greased 27 x12cm rectangular loaf tin. Bake at 180°C for 40 minutes. Top with remaining cheese and extra thyme and bake for a further 15-20 minutes or until cooked through (cover with foil if the top browns too much. Serve sliced with dollops of herb butter and a relish of choice. MAKES 1 LOAF

TRY THESE

AVAILABLE IN 55-65g PACKETS

Brown Onion Flavoured Soup

PnP Promo Soup COR 1.indd 47

Beef & Vegetable Flavoured Soup

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2020/08/11 16:12

Bring it

HOME

LOCAL IS LEKKER

With top produce that competes on the global stage, there’s nothing better than goodness made on African soil. So go on, choose local BY: LIEZL VERMEULEN AND ELIZMA VOIGT PHOTOS: MICHAEL LE GRANGE STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANTS: GAIL DAMON AND ELIZMA VOIGT

GOOD IDEA Swap Himalayan or Maldon salt for Kalahari desert salt instead, which is harvested in Africa

Cheese

SO CHEESY

This kind of love (yes, we mean cheese) comes in many forms – crumbled, grated, sliced, cubed and even melted. We experience more aromas, flavours and textures in cheese than any other food. There are hundreds of varieties to go around, pnpfreshliving.com

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FOOD EDITOR’S PICK plus cheese is high in vitamins and minerals and is a great source of protein. With more local cheeses on offer, our palates have been inspired, and we’re happy to report we’re broadening our horizons past gouda and cheddar (though we still love those too). South Africa has a few hundred boutique

cheese makers and larger commercial factories that produce quality cheese. This growing variety reflects the different climates and terrains of our country: the almostMediterranean landscapes of the Western Cape, the arid Karoo, and the subtropical northeastern districts.

We’ve sampled a fair amount of cheese, but Liezl Vermeulen says Klein River cheeses, made in Stanford in the Overberg, are her first choice. “From the creamy raclette and bold, oaksmoked cheese to the Dutch-style leyden studded with caraway seeds – it’s hard to stop once you’ve started!” We also love that the farm lives and breathes sustainability by using an eco-friendly boiler system and water from its own dam. The whey byproducts from the cheese-making are fed to the cattle on the farm, and a wastewater wetland system is currently being designed.

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LOCAL IS LEKKER

Olive oil & olives LIQUID GOLD

We often assume that the most expensive bottle of olive oil is the best quality, but don’t be misled by a price tag. Spanish or Italian oils can be great quality, but the fact that it’s imported could be the reason for the price. It’s not only our boys in ‘green and gold’ that compete on a global level, South Africa’s award-winning olive oils give the Italians a run for their money too. The success of our olive oils is thanks to the Medstyle climate of the Western Cape – hot

dry summers and winter rainfall make the perfect conditions for growing and harvesting olives. And, of course, as in everything we do, there’s a trick to making sure we make the best: in South Africa, olives are hand-harvested, which means less bruising, better selection and excellent quality oil.

WHY OLIVE OIL? Olive oil is rich in flavour. If you’re not used to the strong, peppery taste of pure olive oil, go for an olive oil blend that is more mildly flavoured, and can also handle a slightly higher temperature when cooking. Other than the delicious reasons to invest in olive oil,

it’s also good for your health – it’s a monounsaturated fat (aka the good guys).

LOOK OUT FOR The SA Olive CTC sticker is a guarantee that the oil has been tested by the SA Olive tasting panel to ensure top quality

NOW THAT YOU’VE BOUGHT IT… When spending money on good-quality olive oil, it’s important to store it correctly – in a dark place out of sunlight and tightly sealed. Extra-virgin olive oil is “top of the line” because no heat

is used to extract the oil, which means you really shouldn’t be adding it to your pan (don’t do it!) after the farmers worked so hard to cold-press it. Reserve this for salad dressings and sauces. Regular olive oils and blends are your go-to for cooking, but make sure it’s on a moderate heat or else you’ll smoke yourself out of the house.

PICK LOCAL Just outside Malmesbury in the Swartland is the Goedgedacht farm, well-known for its superior quality extra-virgin olive oil. They have about

40 hectares of olives planted, and to date 13 811 trees which are in full production. Each bottle of Goedgedacht’s award-winning extra-virgin olive oil is blended using the finest of Italian olive cultivars grown at Goedgedacht. What’s more, sales of their products go to the Goedgedacht Trust’s Path Out of Poverty programme, supporting rural children and job creation, building the capacity of locals and the youth to contribute to their own communities.

LOCALLY SOURCED

OLIVE AND LEMON PASTA Cook 400g tagliatelle according to packet instructions. Drain and reserve ¼ cup (60ml) pasta water. Fry 100g olives of choice, 1 tsp (5ml) dried chilli flakes and 3 sprigs thyme or origanum in a little oil until fragrant and seared. Whisk together reserved pasta water, ¼ cup (60ml) good-quality olive oil and grated peel of 2-3 lemons. Toss through cooked pasta along with olives, ¾ cup (100g) grated parmesan and a handful parsley. Season and serve. SERVES 3-4 50 | Fresh Living – Spring 2020

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LOCAL IS LEKKER

Chocolate

DARK AND LOVELY

Not all chocolates are created equal. South African artisan chocolatiers are leading the way with techniques and taste, plus the pretty packaging can steal any heart. We recommend indulging in dark chocolate – ranging from 70-90%, the percentage indicating how much of the chocolate is

made up of actual cacao bean product (chocolate liquor and cocoa butter). Top tip: Always read your labels – a healthy dark chocolate should be low in cocoa butter and added sugars.

BEAN TO BAR Honest Chocolate is a small artisanal company based in Cape Town, and South Africans can’t seem to get enough of their products. They believe in using

quality organic ingredients, keeping things hand-crafted and using old-school methods. Their slabs are made from organically farmed and Fair Trade Tanzanian cacao beans – for Honest Chocolate, it’s all about considering people and the environment.

GUILT-FREE CHOCOLATE No, there’s no catch – there is such a thing.

Nova Chocolate makes sugar-free chocolate that is diabetes friendly. Not only that, it’s also gluten-free and most options are dairy-free, making it veganfriendly too (bonus!). Nova chocolate products are a powerful source of antioxidants, rich in minerals and nutrients, and they can help reduce cholesterol and improve brain function.

LOCALLY PRODUCED

2-INGREDIENT CHOCOLATE MOUSSE This is pure chocolate – the second ingredient is water. You’ll never look back! Roughly chop 350g dark (70% or higher) chocolate. Bring a small pot of water to the boil. Place a glass or metal bowl bigger than the pot on top

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to create a doubleboiler. Check that bowl isn’t touching the water. Place chocolate and 1 cup (250ml) hot water in the bowl and stir until chocolate is melted and smooth. Place the bowl in an ice bath and whisk with an electric beater on medium speed until mixture starts to thicken.

Remove bowl from ice bath when the chocolate on the sides becomes set. Whisk only until aerated and a soft mousse texture has formed. (Overwhipping will cause more of a chocolate spread texture. Melt chocolate again and repeat process.) Serve immediately. SERVES 4-6

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EVOLUTION OF THE BRAAI Braaiing has become more sophisticated over the years, but it’s still at the heart of the South African lifestyle, says Susan Hayden

{

One summer, when I was in my teens, my dad decided to build us a braai. He had never built anything of this nature before.

We watched as he dumped bricks on the lawn, mixed up a bucket of cement and got to work. And day after day, with the sun beating down from a clear blue sky, he built and built. His braai grew taller as the weeks went by but he showed no signs of stopping. "It’s getting quite big," we whispered to each other while we served him glasses of Coke with ice as he

sweated and toiled in the heat. At last, one Sunday afternoon, he was done and he called us out to have a look. It was the biggest, most elaborate braai any of us had ever seen. It dominated the patio and ruined the view of the pool. But we told him it was lovely, and he was mightily pleased with his work. His friends, on the other hand, were less diplomatic. The next

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weekend when they came around to christen the new braai, he led them out to his masterpiece. They stared at it, mouths agape. I don’t remember the words they used but there was much teasing and chuckling. It was christened the Taj Mahal, and the name stuck. Worst of all, it smoked badly. But braai in it we did. Weekend after weekend we enjoyed lamb chops

with crispy fat, and soft spuds with charred skin and indecent amounts of butter. We ate long coils of steaming wors with our hands as we stood in our wet cozzies, shivering from hours in the pool. This is what a braai was. It was sun, smoke, friends and Glen Campbell tunes playing in the background. A real braai was probably the thing I missed most when I left South Africa – that particular wood-andmeat smell that drifts tantalisingly around our neighbourhoods on holidays and weekends. But I learnt (once I got over my homesickness) that there are other interesting ways to cook things outdoors. In Norway, we were served freshly caught mackerel done gently on the coals and paired with new potatoes boiled in seawater and dill. A Ukrainian friend invited us to a barbecue where she piled spicy sausages atop a gorgeous rainbow of chargrilled jalapeños, yellow peppers and red cabbage, and my Danish brother-in-law has perfected a slowcooked pork roast on the Weber. Back in SA, our vegan neighbours perform magic with skewers of mushrooms, and a friend from France showed us how sweet and delectable foil-wrapped fennel bulbs are when cooked on the fire.

While there is a bit of snobbery in this country around how and what you braai, I learnt in Sweden that it’s great fun, on a summer’s evening, to take a disposable braai (a “onetime grill” as they call it) down to the beach and do something quick and easy, like chorizo or salmon burgers. I’m sure my Afrikaner forebears turn in their graves at the sight of the stylish, lime-green mini-braai from Ikea we brought home to Cape Town and set up in our small urban garden. A gas braai is such an easy way to fire up spicy chicken wings, even though our friends from the northern suburbs sigh in dismay that we would resort to this kind of treason. Cooking out in the open is such a jolly thing to do that it doesn’t really matter if you’re building an enormous fire and settling in for eight hours of kuiering or flipping the switch on Phuza Thursday and throwing together some braaibroodjies and smoked pork rashers. My parents sold the house years ago, leaving the Taj Mahal for a new braai master to squint against the smoke as he blackens brinjals while the kids splash in the pool. I wonder if his friends chuckled when they saw the size of his braai. I hope the memories made around it are as rosy as mine.

ILLUSTRATION: PATRICK LATIMER

LIGHT RELIEF

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FA S H I O N

colour

IN LIVING

Pick n Pay Clothing’s collaboration with local designer Katekani Moreku captures the essence of a united South African heritage, just in time for Heritage Day GET IT ONLINE Shop this collection and more at picknpayclothing.co.za

LIMITED EDITION

INSPIRED BY MZANSI Award-winning designer Katekani Moreku drew inspiration from all the South African cultures that he has been exposed to over the years. The end result is a bold and brilliant men’s collection exclusive to Pick n Pay. Assorted printed tees, R99.99; Assorted printed

swim shorts, 54 | Fresh Living – Spring 2020R149.99

Fashion COR 2.indd 54

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FA S H I O N

Printed tee, R99.99; Printed shorts, R219.99

Printed shirt, R199.99; Denim shorts, R299.99

PRICES CORRECT AT THE TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE

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Fresh Living â&#x20AC;&#x201C; Spring 2020 | 55

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QUA

OU Y Y IT

ST A T AN

Love Spring With Enterprise

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GET INSPIRED {HERITAGE} BY MELISSA NDLOVU AND LIEZL VERMEULEN PHOTOS: TOBY MURPHY STYLIST’S ASSISTANTS: KRISTEN SCHEEPERS AND ELIZMA VOIGT

ILLUSTRATION: PATRICK LATIMER

TITBITS, TRENDS AND STUFF WE LOVE

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HEART AND HOME

WINE MAESTRO CATHY MARSTON TALKS GRAPES AND VARIETALS THAT REMIND HER OF HOME

Did you know that wine has been part of South Africa’s history longer than any other nonEuropean country? Winemaking was first recorded in the Cape in 1659 and forms a big part of our heritage and a hugely important part of our economy. But what makes a “heritage wine”? Is it the wine style, the vine or the grape variety? Well, perhaps it’s all of them together! Most of South Africa’s earlier wines were much sweeter than they are today. Sweet Constantia wines were mentioned in Jane Austen’s novels, drunk by kings and emperors, and are still made today in Cape Town’s cool Constantia valley. Fortified wines such as port, muscadel and jerepigo also have a long history in our country, and can last long enough to

become part of history themselves – some of the historic stocks at KWV date back to the 1930s and earlier! And South African brandy dates back to the very early days of the Dutch settlers, when the fiery spirit helped keep them warm in winter. South Africa has some of the oldest wine-producing vines in the world, planted in longforgotten corners of the Swartland, Stellenbosch and other places. These vines, which are often more than 50 years old, produce small amounts of incredibly flavoured grapes, which make South African wines so distinctive and highly prized. The Old Vine Project now labels wines made from these heritage vines to encourage their preservation.

in the world – far more than its original home in France – and the majority of old vines are chenin blanc. More importantly, chenin blanc is a versatile, resilient grape that gets on well with other varieties … very much like South Africans themselves. This Heritage Day, I’ll be drinking Bellingham Homestead Chardonnay (R90) from one of the Cape’s longest established wine brands. It’s a fabulous, juicy, fresh and zesty wine with lots of lemony fruit and great length. It’s a wine literally everyone can enjoy together.

If I had to choose one South African heritage grape, surely it would have to be chenin blanc? We have more of it than any other country

Visit Cathymarston.co.za to find out more about Cathy and her world-class wine courses.

Heritage Get Inspired.indd 58

GIVEAWAY

HAPPY HERITAGE DAY! JUST CLICK FOLLOW Who? @lulasclan Why? This North-West family used their love of African prints, textiles and storytelling to launch a design studio that brings African art to life through functional objects of beauty.

WIN A MELLERWARE KETTLE WORTH R200! Did you know that Mellerware kettles are responsibly recycled and made in South Africa? Find them at selected Pick n Pay stores. Five lucky Fresh Living readers can each win a 1.7L Mellerware kettle. To enter, turn to page 105. Keyword: Mellerware

The spirit of ubuntu If there’s one thing South Africa isn’t short of it’s compassion. Pick n Pay launched the Feed the Nation Campaign due to the lack of food and basic essentials brought on by the Covid-19 pandemic and lockdown. The campaign has since evolved into a foundation led by PnP Director of Transformation, Suzanne Ackerman-Berman, that aims to continue to combat food-security in SA. Thanks to the support by customers, suppliers and external companies, Feed the Nation has impacted millions of children and vulnerable individuals since 6 April 2020. At the time of print, total funds raised stood at R33 million with over 17 million meals supplied to the most destitute across the country. For more info on how you can support, visit pnp.co.za/feed-the-nation.

8/28/20 4:55 PM

GET INSPIRED

Fire’em up!

FOR STARTERS

Here’s our round-up of must-have braai items to stock up on this season

PnP beechwood smoked pork grillers with Wiltshire bacon and cheese (500g), R59.99; PnP basil pesto tear-and-share bread (340g), R44.99

Look out for... PnP’s ready-to-braai smoked pork range. Works a charm paired with tropical fruit such as a grilled pineapple or tomato and papaya salsa. *PRODUCTS AVAILABLE AT SELECTED PNP STORES

RICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE WITHOUT NOTICE

THE MAIN EVENT

GET GRILLING

PnP beechwood smoked pork rib-eye steaks, R124.99/kg; PnP Grabouw boerewors, R89.99/kg; PnP spatchcock chicken, R84.99/kg

4kg

SWEET ENDING

Every South African knows that the only way to kick off a good braai is with the right tools. Here are some of our faves Grill Chef 5-burner patio gas braai, R3 999 PnP braai briquettes (4kg), R54.99

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PnP s’mores braai pack (640g), R119.99 Fresh Living – Spring 2020 | 59

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WITH nola and Bongi’s Tuna Pasta Salad INGREDIENTS (Serves 4) 4 cups penne pasta 2 cups green beans, sliced 1 can tuna, drained 1½ cups cherry tomatoes, sliced in half 2 boiled eggs, cut into quarters 1 red pepper, deseeded and cut into strips 1 cup olives, pitted For dressing: 1 cup of Nola Original Mayonnaise ¼ cup French style dressing 1 tsp mustard (optional) handful of parsley, finely chopped (optional) 2 cups crispy rocket leaves (optional)

METHOD Bring a large pot of salted water to the boil, add pasta and cook until al dente. Drain in a colander and set aside to cool. Add the beans to a small pot of boiling water and cook for a few minutes until tender yet firm. Place in cold water to cool down. Gently toss all the ingredients together. Mix the Nola Original Mayonnaise, French dressing and mustard together – fold through the pasta salad. Garnish with parsley and rocket, and serve.

WITH NOLA AND TASNEEM’S CREAMY POTATO SALAD INGREDIENTS (Serves 8) 1kg potatoes, peeled Salt 2 stalks celery, finely chopped ½ red onion, finely sliced For the Dressing: 1 Cup Nola Original Mayonnaise 2 Tbsp. apple cider vineger 1 Tbsp. sugar 2 tsp mustard ½ tsp garlic powder Salt and pepper to taste

METHOD Boil potatoes until tender. Drain and cool to room temperature. Once cooled, cut into cubes and place into a large bowl. Add chopped celery and sliced onion. In another bowl, whisk together all the dressing ingredients and season to taste. Pour the dressing over the cubed potatoes and gently stir until all cubes are well coated.

Garnish: Paprika and crushed chilli flakes to sprinkle and fresh mixed herbs

To serve: Sprinkle on paprika and dried chilli flakes and garnish with fresh mixed herbs.

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Plant BASED

PHOTO: TOBY MURPHY STYLING: LIEZL VERMEULEN

A collection of dishes that make the most of all that nature has to offer

63-Plant Based Open COR 1.indd 63

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TRY THE ALL-NEW ABSTINENCE BLOOD ORANGE APERITIF

SERVE IT UP ABSTINENCE COOLER Pour 50ml Abstinence Cape Spice or Cape Citrus into a serving glass with ice and top up with premium tonic water. Garnish with sliced citrus and fresh rosemary.

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PHOTO: ESTVAN VERMEULEN STYLING: CHAD JANUARY STYLIST’S ASSISTANT: KRISTEN SCHEEPERS

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8/28/20 12:00 PM

PLANT POWER

ALL ABOUT THAT {PLANT} BASE Making meals free from animal products is not as difficult as you might think, says Liezl Vermeulen. We’ve created tasty, healthy recipes using familiar foods, plus a mix-and-match cheat sheet so you can swap out ingredients with what you have at hand PHOTOS: DONNA LEWIS RECIPES AND STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANT: EMMA NKUNZANA

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PLANT POWER

MIX-N-MATCH

We give you the basic recipe – you decide the specifics using this nifty chart. Cut it out and keep it on your pantry door. It’s easy to go plant-based (or flexitarian) if you know what to stock up on and what swaps you can make

Splurge Try protein bombs like quinoa or bulgur wheat

WHOLEGRAINS Pearl barley Spelt PnP ancient grains Brown rice Samp

DRIED PULSES Lentils Split peas Mung beans 6-in-1 soup mix

CANNED LEGUMES Red kidney beans White kidney beans Baked beans Chickpeas

Excellent source of slow-release carbohydrates + fibre + vitamins

Excellent source of protein + fibre + slow-release carbohydrates

NUTS & SEEDS Almonds Walnuts Peanuts Pumpkin seeds Flax seeds (linseeds)

LEAFY GREEN VEG Spinach or Swiss chard Kale Broccoli Cabbage

HARDY VEG Butternut Sweet potato Beetroot

Excellent source of protein + healthy fats (including omega-3s) + calcium

Excellent source of iron + fibre + vitamins

Excellent source of slow-release carbohydrates + fibre + vitamins

Oil you need Not all fats are bad for you. Do-good fats like omega-3s are necessary for essential body functions and your body can’t make these on its own. Use olive, canola, nut or avocado oil when cooking, and add a teaspoon of nut butter or sliced avo to your meals.

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MUSHROOM AND BEAN RAGÙ ON CREAMY SAMP Take meat-free Mondays up a notch with cheapand-cheerful samp and an umami mushroom combo. WHOLEGRAINS + CANNED LEGUMES

2 cups (about 450g) soaked samp 3 cups (750ml) water 1 can (400g) coconut milk

Salt and milled pepper Ragù: 600g mushrooms (of your choice) Olive or canola oil, for frying 2 small onions, chopped 2 cloves garlic, finely chopped 1 can (400g) white kidney beans, rinsed and drained ½ can (200g) tomato purée

1 cup (250ml) vegetable stock 3 bay leaves 1 tsp (5ml) Marmite Pinch chilli flakes Pinch sugar SERVES 4-6 Combine samp, water and coconut milk in a pot, season and cover. Simmer for 50-60 minutes, stirring often. Heat a glug of oil in a pan on high heat and

fry mushrooms in batches. Remove and set aside. Add a glug of oil to the same pan and sauté onion for 8-10 minutes. Add the garlic and fry for a minute. Add the rest of the ingredients to the pan along with the mushrooms. Season. Simmer for 8-12 minutes. Serve ragù on samp.

PAIR WITH ALVI’S DRIFT DRIFT FUSION RESERVE CAPE BLEND, R135

MEAT-FREE MONDAY

M? WHERE WILL MY PROTEIN COME FRO

If you’re not eating meat, chicken, fish or eggs, you might be wondering how this diet is healthy. The good news is that legumes and pulses are rich in protein, so make sure you get your lentils, beans and chickpeas in. Surprisingly, pumpkin seeds, almonds, peanuts and quinoa are also proteinpacked. If you’re missing the texture of meat in your food, try adding tofu or meat-free ‘meats’ which are also packed with protein. See page 80 for more on PnP’s all-new plant-based options.

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PLANT POWER

Flexitarian? No problem! Add stir-fried strips of chicken, beef or pork.

GREENS ON SOY AND PEANUT FRIED RICE Frying rice makes it slightly crispy with an added boost of flavour. This sauce makes it all the more lip-smacking. WHOLEGRAINS + LEAFY GREEN VEG + NUTS & SEEDS

Stir-fried greens: 1 Tbsp (15ml) peanut or canola oil 2cm knob ginger, sliced 1 clove garlic, thinly sliced 1 packet (300g) PnP tasty stem broccoli (or regular broccoli florets) ½ packet (150g) PnP young spinach (or leafy green veg of choice) ¼-½ green cabbage, shredded Fried rice: ¼ cup (60ml) soy sauce

3 Tbsp (45ml) peanut butter, melted/heated 3-4 Tbsp (45-60ml) lemon juice 1 Tbsp (15ml) oyster sauce 1 Tbsp (15ml) peanut or canola oil 3 cups (750ml) cooked brown rice 1 red chilli, pierced Sesame seeds, sliced spring onion and radish, for serving SERVES 3-4 Heat oil in a large pan and fry ginger and garlic for 10-30 seconds. Add vegetables in batches, stir-frying for 2-3 minutes until they turn bright green and become tender. Set aside and keep warm. Whisk together soy

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sauce, peanut butter, lemon juice and oyster sauce. Heat oil in the pan, add rice and chilli, and stir-fry until rice crisps up. Stir in the sauce. Remove from heat and toss through sesame seeds, spring onion and radish. Serve rice in bowls with heaps of stir-fried greens on top.

TRY THIS PnP YOUNG SPINACH (200G)

These tender leaves can be added whole to dishes. They are firmer than baby spinach and there’s no need to remove the stalks.

AL FRESCO NACHOS These are great for eating outside in the sunshine, or even better for a take-a-bite-whenyou-can office lunch. CANNED LEGUMES OF CHOICE

Tangy bean salad: 1/ cup (80ml) white ³ balsamic vinegar 1/ cup (80ml) water ³ 3-4 Tbsp (45-60ml) brown or coconut sugar 1 tsp (5ml) each chilli flakes and smoked paprika 1 can (400g) red kidney beans, rinsed and drained 1 can (400g) white kidney beans, rinsed and drained 1 can (400g) chickpeas, rinsed and drained

Grated peel of 1 lemon Handful chopped fresh herbs (like coriander, parsley or mint) For serving: 1 packet (100g) corn chips or PnP beer grain crisps 2 avocados, halved Handful halved cherry tomatoes (optional) SERVES 2-3 Combine vinegar, water, sugar and spices in a saucepan and stir until sugar dissolves. Remove from heat. Add beans, chickpeas and grated lemon peel to vinegar mixture. Set aside to infuse for 30 minutes (or longer). Add herbs and divide between serving bowls. Serve with corn chips or crisps, avo and tomato.

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PLANT POWER

CHOOSE LIVEWELL Living a healthier lifestyle, managing a health condition and choosing do-good food options are so much easier with PnP’s Livewell range. Look out for the Livewell logo on selected products in-store.

CHICKPEA BUTTER ON TOAST This spread has a nutty taste but is less oily than nut butters. It works a charm topped with nuts, seeds, berries or fruit. CANNED LEGUMES + NUTS & SEEDS

2 cans (400g each) chickpeas, rinsed and drained (reserve 15ml of the canning liquid) Pinch salt 1 Tbsp (15ml) maple syrup or vegan honey

(see cook’s note) 2-3 Tbsp (30-45ml) lemon juice 2 Tbsp (30ml) olive or canola oil For serving: A few slices sourdough bread Seeds or nuts of choice Sliced banana Handful fresh blueberries MAKES 2 CUPS Preheat oven to 180°C. Spread chickpeas out

on a baking tray, sprinkle with salt, drizzle with maple syrup or vegan honey and toss to coat. Roast chickpeas for 20-25 minutes. Blitz chickpeas in a blender while still hot, adding lemon juice, oil and the reserved canning liquid. The texture should start resembling a nut butter. Toast the bread. Serve chickpea butter spread on hot toast, topped with seeds, nuts, banana and berries.

COOK’S NOTE Honey is an animal product so real maple syrup is the common alternative, but it is very costly. Look out for vegan “honee” or “hunny”. If you decide to use honey, make sure it is local, eco-friendly and kind to our bee friends

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VA -VA V E G A N

GREEK-STYLE BAKED FRAGRANT RICE WITH ROASTED TOMATOES Let the oven do the work while you relax. WHOLEGRAINS + LEAFY GREEN VEG

Topping: 6 salad tomatoes, cut in 1.5cm-thick slices Glug olive oil Salt and milled pepper 3 cloves garlic, thinly sliced Handful olives Handful each fresh mint, dill and parsley, torn Glug olive or canola oil 1 onion, chopped 2 cloves garlic, chopped 3 cups (750ml) dried brown rice and lentil mix (or wholegrain of choice) 6 cups (1.5L) vegetable stock (or ½ stock, ½ water) Grated peel of 1 lemon 1 packet (200g) PnP young spinach (or leafy green veg of choice) SERVES 4-6

Flexitarian? No problem! Toss shredded rotisserie chicken and feta through the rice before topping with tomatoes.

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Preheat oven to 160°C. Place tomatoes on a lined tray, drizzle with oil, season and scatter with garlic. Roast for 30 minutes and leave in oven. Heat oil in an ovenproof pan. Sauté onion for 8-10 minutes, then add garlic and fry for a minute. Remove from heat and stir in rice-lentil mix, stock and lemon peel. Season. Increase oven to 200°C and bake rice and tomatoes for 20 minutes. Add olives to tomato tray and stir spinach through the rice. Bake for a further 5-10 minutes. Serve rice topped with herbs, tomatoes, olives and drizzled with pan juices.

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PLANT POWER

PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE

ROASTED BUTTERNUT WITH TOMATOEY BARLEY Barley keeps absorbing liquid so it’s best to serve this immediately. But if you want it more saucy, reheat and add stock. HARDY VEG OF CHOICE + WHOLEGRAINS + NUTS & SEEDS

3-4 (about 1kg) small butternuts, halved and deseeded 2 Tbsp (30ml) olive or canola oil Salt and milled pepper 1 large onion, chopped 3 cloves garlic, chopped 2 sprigs rosemary and/ or 5 sprigs thyme,

leaves picked 2 salad tomatoes, grated 1 large packet (100g) tomato paste 2 cups (500ml) pearl barley (or wholegrain of choice) 1/ cup (80ml) red wine ³ (optional) 2 tsp (10ml) smoked or regular paprika 1 tsp (5ml) black mustard seeds 4 cups (1L) vegetable stock Handful pumpkin seeds, for serving Handful baby spinach and/or rocket, for serving SERVES 4-6

GOOD IDEA Roast a packet of vine tomatoes with the butternut and serve on top of the barley filling

Preheat oven to 200°C. Score necks of butternuts – this will ensure even cooking. Place on a roasting tray, cut-side up, drizzle with half the oil and season. Roast butternuts for 40-50 minutes or until tender and caramelised. Heat remaining oil in a pot. Sauté onion for 8-10 minutes. Add garlic and fry for another minute. Add herbs, grated tomato, tomato paste and barley and cook for 1-2 minutes. Stir though wine, if using, and allow to reduce slightly. Add in paprika, mustard seeds and stock. Season. Simmer for 20-25 minutes or until barley is tender, stirring regularly. Spoon barley into butternuts, sprinkle with pumpkin seeds and top with baby spinach/rocket just before serving.

THAI RED CURRY SWEET POTATO FRITTERS A quick dinner solution for fine spring dining, with that satisfying crunch you crave. HARDY VEG OF CHOICE + WHOLEGRAINS

Fritters: ¾ cup (180ml) chickpea flour (or normal flour) 2 Tbsp (30ml) flaxseed flour (or blitz flaxseeds to make it yourself) 3 medium (about 800g) sweet potatoes, peeled and grated ½ cup (125ml) water 1 onion, grated

2 spring onions, white bottoms, sliced (keep green tops for the salad) 1 tbsp (15ml) PnP ginger, garlic & chilli paste 1 tsp (5ml) Thai red curry paste ¼ punnet (5g) each fresh coriander and mint, chopped Juice (30ml) of ½ lemon Salt and milled pepper Glug olive or canola oil Sriracha sauce, for serving Salad: 1 cup (250ml) cooked quinoa ¼ each red cabbage and green cabbage, shredded 2 spring onions, green tops, sliced 2 Tbsp (30ml) sesame seeds

Salt and milled pepper SERVES 2 Combine the flours. Toss the grated sweet potato in flour to coat evenly. Add water and mix to create a thin batter. Mix in onion, spring onion whites, both pastes, herbs and lemon juice. Season well. Set aside for 10 minutes to thicken. Combine all salad ingredients. Season. Heat oil in a pan and fry dollops of batter for 2-3 minutes per side. Drain fritters on kitchen paper. Serve on salad with sriracha sauce on the side for dipping.

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Fermentation

GOOD FOR YOU

station

Fermented food is a marvel of nature, says Justine Drake. You leave something to go a little sour and it’s then good for you? Yes, indeed! Whether you follow a plant-based diet or love meat and want to boost your overall wellbeing with these gut-healthy gems, we’ve got a few do-good recipes to suit everyone

Sauerkraut (page 75)

Kimchi (page 74)

Kefir Miso PHOTOS: MICHAEL LE GRANGE RECIPES AND STYLING: ANNA CAROLINA ALBERTS

Labneh (page 76) Fresh Living – Spring 2020 | 73

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WELL NESS KEFIR BUTTER CHICKEN A crowd-pleaser with a twist. Swap chicken for tofu for a vegetarian option.

Season well. Serve on a bed of rice and top with coriander.

QUICK KOREAN KIMCHI READY IN 3-5 DAYS

TRY THIS PnP LIVEWELL FULL CREAM YEASTFREE KEFIR (300ML) This fermented drink, usually made by adding kefir grain to milk, is high in nutrients and probiotics and is beneficial for digestion and gut health.

COOK’S NOTE Make sure your bowls, jars and utensils are sterilised with boiling water to avoid any chance of spoiling while fermenting

1 Tbsp (15ml) butter 1 onion, diced 3 cloves garlic, crushed 2cm knob fresh ginger, finely grated 2 tsp (10ml) turmeric 2 Tbsp (30ml) garam masala 2 tsp (10ml) paprika 1 can (410g) diced tomatoes 1 red chilli, chopped 1 small can (200ml) coconut milk 4 (700g) cubed chicken breast fillets or 2 packets (200g each) PnP tofu 2 cups (500ml) baby spinach ½ cup (125ml) PnP Livewell kefir 2 tsp (10ml) honey Salt and milled pepper Cooked brown rice and fresh coriander, for serving SERVES 4 Heat butter in a pan and sauté onion for 8 minutes. Stir in garlic and ginger and cook for 2 minutes. Add spices and fry for a minute. Tip in tomatoes, chilli and coconut milk and simmer for 10 minutes. Add chicken and cook for another 10 minutes (5 minutes if using tofu). Stir through spinach, kefir and honey and cook for 5 minutes.

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This fermented side has caught on in the rest of the world for its taste and health benefits. Remove 2 outer leaves of 1 Chinese cabbage (or green cabbage) and save for later. Trim ends and quarter cabbage lengthways. Slice quarters into 2cm-thick strips and place in a large bowl. Rub ¼ cup (60ml) coarse salt into cabbage. Cover with water and place a plate on top to weigh it down. Set aside for 2 hours. Strain and reserve brine. Mix cabbage with 4 peeled, matchsticked carrots, 4 sliced spring onions and 8 sliced radishes. Blitz 5 garlic cloves, 5cm knob sliced fresh ginger, 1 Tbsp (15ml) fish sauce, ¼ cup (60ml) red chilli paste or sriracha and 2 tsp (10ml) sugar in a food processor to make a paste. Stir paste through veg until well coated. Place mixture in a clean 1L jar and add reserved brine (just enough to cover the mixture). Tuck reserved cabbage leaves into the jar to create a layer over the veg. Loosely screw lid on (gas needs to escape). Store in a dark place for 3-5 days until it starts to bubble. Serve

immediately or store in fridge for up to 3 months. MAKES ONE x 1L JAR

KIMCHI FRIED RICE Add crispy fried bacon bits for a flexitarian option. 2 tsp (10ml) sesame oil + extra for serving 4 spring onions (whites only), thinly sliced 2 cloves garlic, crushed 2cm knob fresh ginger, peeled and matchsticked 3 cups (750ml) cooked brown rice 1 cup (250ml) kimchi (see recipe, left), chopped to 1cm pieces ¼ cup (60ml) kimchi juice (the liquid from the bottom of the jar) Salt 4 eggs, fried for serving 2 Tbsp (30ml) sesame seeds, toasted Handful fresh coriander and sliced red chilli, for serving (optional) SERVES 4 Heat a wok or large pan to smoking hot. Add sesame oil, ¾ of spring onion, garlic and ginger. Fry for 2 minutes. Add rice and stir-fry for 5 minutes. Remove from heat, add kimchi and kimchi juice and mix well. Season and add extra sesame oil. Serve topped with fried egg, sesame seeds, remaining spring onion, coriander and chilli, if using. pnpfreshliving.com

8/28/20 4:59 PM

GOOD FOR YOU

PAIR WITH BELLINGHAM HOMESTEAD SHIRAZ, R90

SAUERKRAUT READY IN 2 WEEKS A popular side with salted meats, sausages, smoked fish and baked potatoes. Cut 1 medium (about 1.5kg) cabbage into quarters. Remove outer leaves and discard the hard core. Shred cabbage and place in a bowl. Rub 2 Tbsp (30ml) coarse salt into cabbage. Place in a sterilised jar and close the lid loosely. Store in a dark place for 2 weeks until it starts to bubble. Serve immediately or refrigerate for up to 6 months. MAKES ONE x 1L JAR

SAUERKRAUT AND EISBEIN STEW Simple and oh-so comforting. 2 Tbsp (30ml) olive oil 2 onions, chopped 2 red peppers, roughly chopped 2-3 mini eisbeins (smoked ham hocks) 4 cloves garlic, crushed 1 sachet (50g) tomato paste 1 Tbsp (15ml) paprika 1 tsp (5ml) smoked paprika (optional) 4 cups (1L) beef stock 2-4 cups (500ml-1L) water 1 tsp (5ml) dried origanum 2 bay leaves 1 cup (250ml) barley Salt and milled pepper Handful fresh parsley, chopped 1 cup (250ml) sauerkraut (see left) SERVES 6 Heat oil in a pan and fry onion, red pepper and eisbein for 8 minutes or until they start caramalising. Add garlic and fry for another 2 minutes. Add tomato paste and spices and cook for another 3 minutes. Stir in stock, 2 cups water, origanum and bay leaves. Simmer for 1 hour. Add barley and cook for 30 minutes, until soft. Add water if needed. Season and stir in parsley and sauerkraut just before serving.

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WELL NESS

DID YOU KNOW? Miso paste is generally plant-based.

TRY THIS PnP ASSORTED NUTS & SEEDS (30G)

LABNEH READY IN 1-2 DAYS Simple yoghurt-cheese. Line a colander with a clean tea towel or muslin cloth. Spoon in ½ tub (500g) PnP plain doublecream yoghurt. Bring edges of the cloth together to form a parcel and tie with string. Hang parcel so that liquid can drip out. (Tie it to a wooden spoon suspended across a deep bowl.) Drain for 24-48 hours. Remove and use immediately or pop into a jar – it will keep in the fridge for up to 5 days. MAKES 200ML

ROASTED BUTTERNUT WITH LABNEH AND PESTO The humble butternut gains a few fancy friends! 2 small butternuts 1 Tbsp (15ml) olive oil Salt and milled pepper 3 Tbsp (45ml) toasted pumpkin seeds 2 pickled red jalapeños, chopped (optional) 3 Tbsp (45ml) basil pesto ½ cup (125ml) labneh (see recipe, left) 2 tsp (10ml) honey Handful fresh basil

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73-GFY Fermentation COR 1.indd 76

SERVES 4-6

15-MINUTE MISO SOUP

SERVES 3

Preheat oven to 200°C. Slice butternut into 2cm-thick discs. Line a baking tray with foil and arrange the butternut discs in a single layer. Drizzle with olive oil and season. Roast for 40-50 minutes or until cooked through. Arrange butternut on a platter and scatter with pumpkin seeds and jalapeños, if using. Dollop generously with pesto and labneh. Drizzle with honey and garnish with basil.

Made from fermented soya beans, miso packs a real punch of umami flavour. You can’t make miso yourself, so look out for it in store.

Heat vegetable stock and add nori squares. Bring to a simmer. Add mushrooms, ginger, spring onion and pak choy, and simmer for another 2 minutes. Mix miso paste with a little of the hot stock to thin down. Stir into soup and check seasoning just before serving.

4 cups (1L) vegetable stock 1 sheet nori, cut into 2cm squares ½ punnet (140g) exotic mushroom mix, sliced 1 tsp (5ml) finely grated fresh ginger 2 spring onions, chopped 4-6 pak choy, sliced 1-2 Tbsp (15ml-30ml) red miso paste

GOOD IDEA Add tofu cubes along with the veggies for a more hearty meal.

PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE WITHOUT NOTICE *PRODUCTS AVAILABLE AT SELECTED PNP STORES

From pumpkin seeds with olive dust to popped brown rice and coconut, these are great for snacking or adding to salads and roasted veg. Find them in the salad fridge section.

pnpfreshliving.com

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WELLINGTON’S BACON BRAAI PEPPERS: INGREDIENTS: • • • •

1/2 cup Wellington’s Sweet Chilli Sauce 1 pack streaky bacon 6 pimento peppers Handful mozzarella cheese - grated • 2 slices feta cheese - crumbled • 12 toothpicks

METHOD: Cut the peppers lengthways and remove the seeds. Sprinkle a teaspoon of grated cheese in each half, followed by a slice of feta and chilli sauce to taste. Wrap each piece in bacon to prevent the cheese from falling out. Secure with a toothpick. Braai the open side of the pepper until the bacon is crispy. Work quickly to turn the peppers so they rest skin-side down on the grid before the cheese melts and runs out. Move the peppers to a cooler part of the grid and braai until they are soft and the bacon is crispy all-round. Drizzle with Wellington’s Sweet Chilli sauce or place in a dipping bowl and enjoy!

LIFE’S TOO SHORT TO BE BLAND @WellingtonsSauces

PROTECT YOUR HEALTH

Throughout the day, you’re likely to touch a variety of surfaces, food, objects, pets or people, which makes it easy to pass on germs. Your hands are one of the main pathways to transferring germs, and every time you touch your face, nose, eyes or mouth, you could be exposing yourself to germs that can make you or others sick The good news is that simply washing your hands with soap and water, especially after you’ve been out or in contact with others, is an easy and effective way to help remove germs and thereby protect yourself from getting sick. Handwashing is one of the most effective ways to help prevent the spread of the Coronavirus and keep everyone healthy. Keep the whole family safe by making handwashing a healthy habit and a regular part of your daily activities. When teaching children about handwashing, parents and caregivers play a key role in showing them how to wash and when – like before eating or after sneezing, coughing, using the bathroom or playing with pets.

ALSO AVAILABLE IN 200G BIGGER SIZE, BETTER VALUE^ NEW PROTEX WITH THE ADDITION OF FLAXSEED OIL BOOSTS YOUR NATURAL DEFENSES BY

PROTECTING YOU FROM 99.9% OF GERMS *Protects against 99% of Germs - handwashing study vs. E.Coli. **Protection with flaxseed oil - Protects against 99.9% of germs on skin - handwashing study vs. E.Coli. ***10X More - vs Manufacturer’s own soap after 2 weeks, washing twice daily. ^vs Protex 150g

88758 Fresh Living FP Protex 258x198.indd 1

2020/08/13 14:59

GET INSPIRED TITBITS, TRENDS AND STUFF WE LOVE

{PLANT-BASED}

BY MELISSA NDLOVU, CHAD JANUARY AND LIEZL VERMEULEN PHOTOS: TOBY MURPHY STYLIST’S ASSISTANTS: KRISTEN SCHEEPERS AND ELIZMA VOIGT

It’s World Vegan Day on 1 November! Whether you follow a strict plant-based diet or are slowly ditching the meat for pulses, legumes and grains, there’s no doubt that it’s oh-so good for you (see our feature on page 65). Celebrate World Vegan Day by hosting a vegan lunch at work (with strict social-distancing protocols, of course) or a virtual vegan dinner party with friends, and share your favourite plant-based recipes on social media (#FLGrams). Take it even further than a day by challenging friends and family to go plant-based for the whole month – go on, you can do it!

KING OF PROTEIN Let’s get the basics out of the way – it’s pronounced “keen-wha”. More importantly, quinoa has more protein than any other grain, it is high in fibre, has some essential magnesium and iron, plus it gives you lots of energy. Enough said – dish up! 5 WAYS WITH QUINOA

1 2 3 4 5

Combine equal parts oats and quinoa and cook as you would cook plain oats (with a ratio of 1 part grains to 2 parts water). Serve as a side with your curry, stir-fry, stews or anything else you’d normally have with a starchy rice side. Add quinoa to a wrap for your office lunch. Pairs wonderfully with roasted root veg, avo or chickpeas. Bulk up your salad with quinoa – serve it warm or cold. (See recipe right) Quinoa has some starch, which means it can stick together a little if you don’t rinse it. Use it as a binder for veg fritters, meat-free burger patties or even fish cakes (for those not following a strict plant-based diet).

TOP TIP We know quinoa costs a pretty penny, so make it go further by mixing it with other grains. Wholewheat couscous, bulgur wheat, barley or good ol’ brown rice are good choices.

pnpfreshliving.com

Plant Based Get Inspired COR 2 (1).indd 79

PURPLE QUINOA SALAD Finely grate 200g cooked beetroot. Toss with 1.5 cups (375ml) cooked quinoa, ½ packet (50g) pumpkin seeds and/or sunflower seeds and ¼ punnet (5g) each fresh mint, dill and parsley. Season and add lemon juice to taste. Divide quinoa mixture between two bowls and top with 1 or 2 halved avocados, ½ sliced cucumber, a handful of rocket (optional) and a dollop of plain or Yokos dairy-free yoghurt on top. SERVES 2

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GET INSPIRED

Stay glued to our Instagram page (@freshliving_pnp) in October for the unboxing of these new plant-based items and to follow the team on a weeklong plant-based eating challenge. Are you joining? Use #FLPlantbasedChallenge and you could be featured.

3 living

5 6

11 13

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Plant Based Get Inspired COR 2 (1).indd 80

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GET INSPIRED

WHETHER YOU’RE BUYING PLANT-BASED GOODS FOR ONE PERSON IN YOUR FAMILY OR FOR THE ENTIRE LOT A FEW TIMES A WEEK, MAKING THE SWITCH GRADUALLY OR COMPLETELY IS NOW EASIER THAN EVER. PNP’S ALL-NEW PLANTBASED ALTERNATIVES WERE MADE WITH YOUR HEALTH IN MIND 1. PnP beer grain crisps 2. PnP spinach & chickpea burgers 3. Soulfresh milks – almond and coconut options 4. Canned Indian curry beans 5. PnP canned lentil bolognaise 6. PnP red adzuki beans 7. Nature & Moi vegan mozzarella 8. Yokos plain cultured oat yoghurt 9. Happy Culture water kefir 10. Pico assorted vegan chocolates 11. PnP Livewell edamame & goji berry snack 12. PnP Kauai veg butta curry bowl 13. PnP Kauai vegan protein bar 14. OhMega assorted nut butters 15. PnP red lentil spaghetti Find out more and shop this new plant-based range at pnp.co.za

Plant Based Get Inspired COR 2 (1).indd 81

READY IN MINUTES

2 Did you know?

Kauai’s plant-based meals are microwaved straight from frozen and ready to eat in 8 minutes.

Plant-based cooking often takes less time than meat-based recipes. Add this delicious, quick-cooking tofu to a grain-based salad bowl, or simply stock up on these frozen heat-and-eat meat-free meals. 1. PnP chickpea & red kidney bean in paprika sauce 2. PnP Kauai Asian veg & coconut bowl 3. PnP black sesame tofu

So what ’s plant-based anyway?

Every product with our plant-based logo is guaranteed to be free of animal products, which isn’t just meat but also dairy, cheese etc. They’re made of all things plants – from grains, legumes and pulses to all sorts of fruit and veg. All of this means your food is packed with fibre (which plants have a lot of), plus you’re loading up on vitamins and minerals that only plants have. Cutting out meat could lower your cholesterol and blood pressure, and improve heart health. So eating meals powered by nature is a win-win for you and the environment!

LOOK Who? Parusha Naidoo @parushanaidoo Why? This vegan foodie had us swooning for her delicious meat-free meals. From mac ’n cheese that’s extra gooey even without the cheese (yes, really) and hearty butternut and brinjal yellow curry to a fiery hot sauce. Naturally, we couldn’t resist.

LISTEN Who? Piet Gees and Murray Slater’s “Fermented” podcast Why? There’s no doubt that fermented food has excellent properties that can boost gut health (see our feature on page 73). This podcast highlights everything from the rise of kimchi and the great big kombucha boost to lovely loaves that bring sourdough salvation. Grab those earphones – it’s a goodie. fermented.co.za/ podcast-2

8/28/20 5:21 PM

C&R2020 ocean competition - PnP fresh living_P.pdf

CMY

2020/08/18

13:35

LIVE AND

learn

PHOTO: TOBY MURPHY STYLING: LIEZL VERMEULEN

Keep up to date with all things â&#x20AC;&#x201C; both inside and outside the home

83-Live and Learn COR 1.indd 83

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Buy ANY 2

products and stand a chance to

WIN 1 of 50

shopping vouchers to the value of

R2500 **Select stores have limited range

Swipe your Pick n Pay Smart shopper card to enter. *Terms & Conditions Apply, Visit www.colgate.co.za or www.picknpay.co.za.

FRESH LIVING KITCHEN

c h i n p o i g t o a a l l e

Chips

WATCH OUR INSTAGRAM PAGE @freshliving_pnp with the hashtag #FLGrams for next season’s theme. Post your culinary conundrums and have our in-house foodies Liezl and Chad save the day! You’re welcome.

This season we’re bringing you the ultimate guide to mastering the humble yet amazing potato chip. Whether you like ’em soft ’n slap or crispy on the outside and fluffy on the inside, we’ve got you covered PHOTOS: TOBY MURPHY RECIPES AND STYLING: CHAD JANUARY STYLIST’S ASSISTANT: KRISTEN SCHEEPERS

pnpfreshliving.com

85-FLK Chips COR 1.indd 85

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FRESH LIVING KITCHEN

THE BASICS

Chips

Before you can start experimenting and perfecting your own recipes, there are a few basics you need to know OIL Vegetable oil (sunflower or canola) is ideal for deep-frying as it has a higher smoking point, which means it can get very hot before beginning to smoke. Remember, the oil greatly affects the taste, so the cheapest oil might not result in the best-tasting chip. Olive oil and its blends have a lower smoking point and won’t work (except for oven chips).

TEMPERATURE For a beautiful golden and crispy finish, oil should be at 180°C. If you don’t have a cooking thermometer, simply test the temperature using bread chunks or popcorn kernels. If the kernel pops and rises to the top in a couple of seconds, the oil is ready; if the bread chunk rises to the top and browns easily, the same applies.

POTATOES PnP’s large chipping potatoes are the perfect choice as they are slightly bigger and wider, allowing you to cut chip shapes much easier than with regular or smaller potatoes. Sweet potatoes (regular or orange) work just as well, while vegetables such as baby marrows are great carb-free alternatives.

MUST TRY PnP BABY MARROWS (300G)

Try them oven-roasted with garlic and lemon, or thinly sliced and added to a delicious stir-fry. They’re great as a carb-free noodle alternative too.

Q @sleek_cpt “Best zucchini chip recipe please?”

LIEZL SAYS: We hope this recipe is exactly what you’re looking for.

BABY MARROW FRIES Drizzle them with oil and oven-bake at 200°C for 10-12 minutes for a less oily version.

Vegetable oil, for deep-frying 2 cups (500ml) regular or panko breadcrumbs ¼ cup (60ml) grated parmesan (optional) 3 Tbsp (45ml) chopped fresh parsley 3 eggs Salt and milled pepper

86 | Fresh Living – Spring 2020

85-FLK Chips COR 1.indd 86

1 punnet (800g) large baby marrows, julienned Fine salt or flavoured salt (see page 90), for serving SERVES 4 (AS A SIDE) Fill a large pot with oil to about ¾ full and

heat to 180°C. (See tip above on how to test oil temperature with no thermometer.) Combine breadcrumbs, parmesan and parsley in a bowl. Whisk eggs in a separate bowl and season generously. Dip baby marrow chips

into egg and then the breadcrumb mixture. Deep-fry for 3-5 minutes or until golden and crispy. Drain on kitchen paper, sprinkle with salt and serve immediately with tomato salsa and zesty guacamole, if you like.

pnpfreshliving.com

8/28/20 5:52 PM

KINGJAMES 51386

LUNCH ON THE GO

BUY ANY 3 FOR

VALID UNTIL 28 FEBRUARY 2021 Ts and Cs apply.

Exclusive to

Convenient single serving Delicious new flavours

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85-FLK Chips COR 1.indd 87

2020/08/24 16:26

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All-important shoestring fries. Recipe on page 91

ing sauce

ipp d sty

GOOD IDEA Perk up with crispy bacon bits and chopped jalapeño

Saucy secrets

Tired of the same old toppings? Try these super-delicious, easy combos.

CHEESY GARLIC & CHILLI SAUCE Masala sweet potato wedges. Recipe opposite

Heat 3 Tbsp (45ml) butter in a saucepan and fry 2 sliced garlic cloves for 2 minutes. Remove from heat and whisk in 2 Tbsp (30ml) flour until smooth. Return to heat and gradually add 2 cups (500ml) milk or cream while whisking for 3-5 minutes over a low heat. Stir through 1 cup (250ml) each grated cheddar and mozzarella, 1 tsp (5ml) Dijon mustard and 1 chopped red chilli. Season. MAKES 2 CUPS

ZESTY DIPPING SAUCE Combine ½ finely chopped red onion, handful chopped fresh parsley, 2 Tbsp (30ml) chopped coriander and 1 chopped red chilli. Add ¼ cup (60ml) canola oil and juice (30ml) of ½ lemon. Season. MAKES ½ CUP

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FRESH LIVING KITCHEN

@ayandatankiso “How do you get the perfect slap chip?”

Q @myrelle.sass “Any chance of making shoestring fries from frozen?” LIEZL SAYS: Yip! Do not defrost – simply deep-fry from frozen. Slice potatoes into matchsticks and freeze in an airtight container. Take care not to slice them too thinly or they’ll crisp up too quickly and not have any “bite” left.

ALL-IMPORTANT SHOESTRING FRIES Vegetable oil, for deep-frying 8 (about 2kg) large chipping potatoes (sweet potatoes can work too), peeled and cut into matchsticks Fine salt or flavoured salt (see page 90), for serving SERVES 6-8 (AS A SIDE) Fill a large pot with oil to about ¾ full and heat to 180°C. (See tip on page 86 on how to test oil temperature with no thermometer.) Deep-fry chips in batches for 5-6 minutes or until golden and cooked through. Drain on kitchen paper, sprinkle with salt and serve immediately.

Chips

CHAD SAYS: Slap chips are a firm favourite around here! No fancy equipment is needed other than a good sharp knife, some baking paper and a little bit of patience. The trick is in the wrapping up of the warm chips in paper – the condensation will cause them to go limp.

CLASSIC CORNER-SHOP SLAP CHIPS These are ideal for making chip rolls. Vegetable oil, for deep-frying 8 (about 2kg) large chipping potatoes, peeled and cut into 1.5cm-thick chips ¼ cup (60ml) white spirit vinegar Fine salt Bread rolls, tomato sauce and/or mustard, for serving SERVES 4-5 (AS A SIDE)

Fill a large pot with oil to about ¾ full and heat to 180°C. (See tip on page 86 on how to test oil temperature with no thermometer.) Deep-fry chips in batches for about 5 minutes and drain on kitchen paper.

Immediately place between 2 sheets of baking paper and fold over to enclose like a parcel. Set aside for 5 minutes to allow them to get slap. Return the chips to the hot oil for 2-3 minutes or until lightly golden.

Drain on kitchen paper and place between sheets of baking paper. Drizzle with vinegar, season with salt and enclose the parcel. Set aside for 5 minutes, then serve with soft rolls, tomato sauce and/or mustard, if you like.

1 tsp (5ml) paprika Salt, to taste 1 bulb garlic, halved Handful fresh or dry curry leaves (optional)

baking tray. Drizzle with oil and sprinkle with spices. Season and toss well. Nestle garlic and curry leaves (if using) in between the wedges. Roast for 25-30 minutes or until cooked through, turning at regular intervals. Serve immediately.

@anna_janisch “Can you get sweet potato wedges really crispy?”

LIEZL SAYS: Oven-baking results in crispier sweet potato and is much healthier. Remember to rotate the tray regularly, don’t overcrowd it and use baking paper to prevent sticking. We’ve left the skin on the potatoes to retain more of the flavour and nutrients.

MASALA SWEET POTATO WEDGES 6 (about 500-600g each) large regular sweet potatoes, cut into thick wedges 3 Tbsp (45ml) olive oil 2 Tbsp (30ml) garam masala 2 tsp (10ml) medium curry powder

SERVES 4 (AS A SIDE) Preheat oven to 200°C. Place sweet potato wedges in a single layer on a greased and lined

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FRESH LIVING KITCHEN

Salt and vinegar ?

Chips

YES

@anitha.shodae27 “How do you get chips super-crispy?”

CHAD SAYS: It’s quite a science, and it’s best to use a thermometer to get just the right temperatures. Removing excess starch, making sure the chips are completely dry and cooking them three times will achieve that deliciously crispy crunch with a lovely fluffy centre. There are quite a few steps but it will be well worth it.

THE ULTIMATE THRICE-COOKED CHIPS 8 (about 2kg) large chipping potatoes, peeled and cut into 1.5cm-thick chips Vegetable oil, for deep-frying Fine salt or flavoured salt (see right), for serving SERVES 4-6

Rinse chips under cold water until water runs clear to remove excess starch. Place chips in a large pot and cover completely in cold water. Parcook on a medium heat for 10-15 minutes (take care not to boil). Remove with a slotted spoon and place on a cooling rack to drip-dry. Place the rack on a baking tray or chopping board and freeze for about 45 minutes. (This dries out the chips properly). Fill a large pot with oil to about ¾ full and heat to about 130°C (use a thermometer). Deep-fry chips in batches for about 5 minutes and drain on kitchen paper. Set aside to cool slightly. Increase oil temperature to 180°C and deep-fry chips in batches for about 3-5 minutes, until golden and crispy. Drain on kitchen paper, sprinkle with salt and serve immediately.

75%

25%

WE ASKED … YOU VOTED! On our social platforms, most of you said you preferred salt and vinegar on your chips. But there’s more to chips than the regular salt and vinegar combo... CHAD SAYS: Flavoured salts are a great way to personalise your chips and make a great edible gift idea! Simply combine all ingredients using a pestle and mortar or give them a quick blitz in a blender. These are my top three flavoured salt combos: Coriander and lime salt Fresh or dried coriander + coarse salt + grated lime peel. (Take care to only add the peel as the juice would turn it into a paste.) Chilli salt Coarse salt + chilli flakes + smoked or regular paprika + freshly chopped chilli. Basil salt Chopped fresh basil + coarse salt. LIEZL SAYS: I prefer fine salt when seasoning chips – it coats them evenly, which means every bit is seasoned to perfection. Coarse salt falls randomly, might not stick as well and could leave some parts under-seasoned.

@arne_grib “Is it possible to get crispy fries when baking them in the oven?” CHAD SAYS: There are a few things you could do to achieve this: • Make sure they are evenly spaced out on the tray. • While baking in the oven, rotate the tray regularly. • For a deep-fried finish, try brushing raw chips with egg whites and season.

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INW

THE H IT

new

Upcycled jar vases We’ve never met a condiment jar we didn’t love repurposed as a vase for garden blooms and store-bought posies. Give jam jars a graphic edge with large lettering, and display your jar vases in a grouping with solid and coloured vessels. HOW TO Buy contact adhesive transfer letters (available from stationery and craft stores) and, working neatly, follow the application instructions to apply them to your jars. TIP You could also use lettering stencils to paint the words onto your glass containers.

What better time than spring to take stock and breathe new life into old things. We’ve picked some projects that are blooming easy and vastly rewarding, says Mandy Allen

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home affairs

DIY IDEA!

GARDEN MARKERS Put your old wooden spoons to good use as plant markers. Paint spoons in your favourite colours and label them before placing upright in the soil to see where seeds have been planted. TIP Give spoons a light sanding before painting. Seal them against weathering with an eco-friendly, water-based varnish. pnpfreshliving.com

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Teacup planters Transform vintage china cups and bowls into a collection of quirky planters for herbs, seedlings or small indoor flowering plants such as African violets. HOW TO The bottom of your cup or bowl will need a hole for drainage: rest the base of the vessel on a small piece of wood and use a small tungsten-tipped drill bit (drilling from the top down). Set the drill to a slow speed and wear gloves and safety goggles as ceramic shatters easily. A little bit of grit or small pebbles at the bottom of the cup or bowl will also help with drainage. Fill with potting soil and your plant and place in a sunny spot.

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home affairs

Half-an-hour gardening Even if you’re pressed for time, there are things you can do in a flash to keep your garden looking swish and enjoy the benefits of the great outdoors…

BOOK CORNER SOME GOOD READS TO GET YOU GOING...

Sow a few seeds or plant seedlings in egg cartons or small pots with rich potting soil. Plant a new container or two with nursery-bought seasonal plants and herbs. Hone in on a small patch of ground (one or two square metres), get on your knees and do a thorough weeding. Move around each day doing the same. Add mulch (organic material such as compost or decomposed leaf matter) around the base of your plants or feed indoor plants with special plant food. See page 28 for DIY composting. Water the garden and thirsty houseplants (remember to be water-wise). Clean up your stoep or balcony by wiping down the outside of your pots, then move them to one side and thoroughly sweep. Scrub the floor with a weak solution of dishwashing liquid and warm water using an old broom, wash the soapy water way and move the pots back. Check plants for pests or disease and make a note to treat accordingly. Clean your garden tools (and outdoor furniture). For tools, remove any dirt or plant matter with a cloth or scrubbing brush using a solution of warm water and dishwashing liquid. Dry thoroughly before storing away. Give squeaky shears and other cutting tools a rub-down with cooking oil (wipe off any excess). Leave some seed and water out for wild birds.

FABULOUS FINDS Now you’ve got the outdoors bug, here are some spring goodies to bring it all together. Picnic, anyone?

Easy Peasy: An Introduction to Gardening for Kids by Kirsten Bradley (Little Gestalten). Truth be told, it was the cover that grabbed us, but the beautifully illustrated content is delightful and will spark inspiration in greenthumbed little people. As well as practical know-how, cute projects include a terrarium in a jar and how to grow veggies indoors.

1 Alplas plastic wine glass, R19.99 each 2 Flat ice bricks, R32.99 (400ml) and R39.99 (800ml) 3 Prestige knives (set of three), R39.99 4 Mason beverage jar (400ml), R19.99 5 G/Marc flannel-backed tablecloth, R99.99 6 Three-ply paper serviettes, R22.99

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The Joy of Living with Less: How to Downsize to 100 Items & Liberate Your Life by Mary Lambert (CICO). A lovely-to-look-at guide that addresses decluttering in an approachable and doable way, while reminding us that more conscious living includes rethinking the objects that are truly necessary for happiness.

PHOTOS: DIS AND LIVING 4 MEDIA/GREATSTOCK SHOPPING PRODUCTION: SONA SALES PRICES CORRECT AT THE TIME OF PRINT AND MAY CHANGE WITHOUT NOTICE.

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FURRY FRIENDS

et’s CORNER Goodies, advice and info for your fur babies

Although we love to snuggle those cute furry bellies, it’s important to ensure your pets eat a healthy diet and exercise regularly. We know it’s hard to resist offering them a yummy treat (or three), but did you know that obesity in pets is the No.1 problem faced by pets today? Overweight pets live shorter lives, and just 20% extra body weight can increase the risk of serious conditions like arthritis, cancer, urinary conditions, breathing problems and heart disease. The general recommendation is that dogs need at least 30 minutes of physical activity a day, while cats should strive for three 5-minute intense play periods. So let those little paws get walking!

Join the PnP Pet Club online community to share photos of your beloved fur kids. Simply search for ‘Pick n Pay Pet Club’ on Facebook.

BEST BUYS Take extra care of your pets with Nutriphase’s range of herbal products for cats and dogs.

NP HE P PET CL T U IN

pet club

COMPILED BY: MELISSA NDLOVU SOURCES: PETSLIMMER.CO.ZA, PETOBESITYPREVENTION.ORG PHOTOS: SUPPLIED AND SHUTTERSTOCK PRICES CORRECT AT THE TIME OF GOING TO PRINT AND ARE SUBJECT TO CHANGE WITHOUT NOTICE

It ’s Pet Obesity Awareness Day on 14 October!

Members get 3X Smart Shopper points on all pet products, as well as exclusive monthly discounts and more. Just sign up and then swipe your Smart Shopper card to benefit. Any Smart Shopper can join – for free! Send an SMS (free) with your Smart Shopper card number to 30926 (membership takes up to 48 hours to be verified).

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Nutriphase Tick & Flea Spray (200ml), R89.99; Nutriphase Omega-3 Formula (75g), R105.99

ASK THE EXPERTS Q:

Many people say that cats love milk or that it’s good for them. However, I’ve noticed that my cat has an upset stomach after having some milk. So, is it good for them or not?

A: Though many a cat loves milk, this is not a necessary part of their nutrition. As kittens mature they lose the enzyme (lactase) needed to digest the mild sugar (lactose). This, as many have found in their cats, may lead to diarrhoea or vomiting. Milk should never be

part of a cat’s diet but may be given as a treat if the cat doesn’t suffer stomach upsets. Not all adult cats are lactose intolerant. Answer by Dr Analize Theron of Fourways Veterinary Hospital & Specialist Referral Centre on behalf of the Animal Behaviour Consultants of South Africa. animal-behaviour.org.za

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clean sweep

MAKE A

Keeping things clean and hygienic has been on all our minds since the coronavirus pandemic turned our lives upside down. Vicki Sleet shares some DIY solutions to keep your home in tip-top shape BATHROOM BLITZ Sparkle & shine! While a daily wipe down and twiceweekly clean of toilets, countertops, bath and shower will keep things hygienic, a deep clean is a monthly must. Start with the walls and a good disinfectant in a spray bottle to make the job easier. Donâ&#x20AC;&#x2122;t forget to clean the wall behind the toilet thoroughly â&#x20AC;&#x201C; spray from flushing can reach up to one metre.

Other focal points include drains, shower walls and floors plus hard-to-reach corners, like gaps between cabinetry or where the toilet meets the floor. The bathroom cabinet is a notorious hotspot for damp and possible mould. Remove all items from cupboards and drawers, discard expired products and give the interiors a wipe down with disinfectant. Remember to dry

the inside of the cabinet thoroughly, and to prevent damp going forward, pop an interior dehumidifier to absorb moisture at the back of the cabinet.

ESSENTIAL OILS SERVICES HOME FRAGRANCE Combine 10-15ml essential oil with 1 tsp salt and 500ml water. Allow to sit for 24 hours then decant into a spray bottle. ALL-PURPOSE CLEANER Combine 250ml white vinegar, 250ml distilled water and 30 drops of citrus oil.

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PHOTOS: GETTY/GALLO IMAGES; ILLUSTRATION: SHUTTERSTOCK PRICES CORRECT AT THE TIME OF PRINT AND MAY CHANGE WITHOUT NOTICE

SOUNDBITE BEDROOM SMARTS

LIVING ROOM CLEAN-UP

Declutter & deep clean

Primp & polish

Nothing says chaos more than clutter, so before you begin your bedroom spring-clean, clear the decks first. Bedroom pedestals and drawers are key junk magnets – but when you pare things down to the basics (a lamp, a book and a pretty spoil like a candle or small vase), a feeling of calm will descend. While a once-weekly vacuum of carpets is essential, a twice-yearly mattress clean is a must, especially if you suffer from allergies. It’s the dust mites that burrow in mattresses and pillows that can cause the likes of rhinitis and eczema. A professional clean (either call in the pros or hire a steam cleaner) will eradicate these pests as well as any stains. Don’t forget to give your upholstered headboard a once-over. Going forward, invest in mattress and pillow protectors, which will stop any critters from breeding and prolong the life of these bedroom essentials.

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We spend so much time in our lounges that it goes without saying they should be a major focus of any spring clean. An annual professional clean of upholstery, fitted carpets and rugs is a must (especially if you have children and/ or pets). Cleaning will also prolong the life of fabrics and finishes. Use the opportunity to wash all loose covers

and cushions, and don’t forget that this is the time to wash curtains too – hiring a steam cleaner for a weekend will save you the backbreaking task of taking curtains down and putting them back up again. Don’t forget to give the fireplace a good scrub (you’ll be so glad you did next winter), and a good wash down of walls and skirtings will ensure the springcleaning job is well done!

DRAWER & ORDER Neat & tidy What does every home have, no matter how tidy its owners? The junk drawer, of course! The dumping ground for everything from random keys to school notices, batteries, loose change, dusty sweets and frayed phone cords. To sort yours out, try this technique: • Empty the entire drawer out on a counter or the floor. • Throw away or recycle items you no longer need or that are broken. • Return everything that has a home to its proper place – be it keys or pencils. • Finally, it’s time to sort. Line the drawer with all those plastic food containers that lost their lids long ago, and use them to store items of the same kind together – think plug adaptors, spare buttons, gate remotes. Your new system should help keep drawers sorted – until your next spring clean at least.

BICARB BLASTERS BLOCKED DRAIN Sprinkle 1 cup bicarb into the drain recess, then pour in 1 cup white vinegar and a litre of just-boiled water. BURNT POT Sprinkle over ½ cup bicarb and 2 Tbsp dishwashing liquid and cover with hot water. Leave for an hour, then scrape off the residue with a silicone spatula.

Try me, I’m new! Want an eco-conscious cleaning range made with your family and the planet in mind? Try PnP’s all-new, cruelty-free Live Green range with 95% recycled packaging. PnP Live Green Laundry Liquid (1L), R64.99; PnP Live Green Furniture Polish (300ml), R52.99

APPLIANCE ATTACK Wash & go We use them virtually every day but the washing machine, microwave oven and vacuum cleaner are so often overlooked when we tackle a deep clean. The detergent tray in the washing machine is a hotbed of grime and gunk – give it a good clean in the dishwasher (if it can be removed) or wash it out with hot water and detergent. Now run a cup of white vinegar through a full cycle, and don’t forget to empty the filter to remove all lint. Not only is the fat that collects inside the microwave pretty gross, it’s potentially dangerous since sparks

can set off a fire. To clean yours, place a bowl containing 2 cups water, 2 Tbsp bicarbonate of soda and the juice of a lemon on the turntable. Microwave on high for two minutes, then wipe the interior surfaces. Another breeding ground for bacteria is the vacuum cleaner – cleaning out the filter, replacing the bag and wiping exterior and interior surfaces down with disinfectant is critical. To keep that telltale “vacuum smell” at bay, pour a few drops of essential oil on a tissue and tear it into pieces – now vacuum them up!

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BIOHACKING for beginners Cold therapy, DNA injections and electromagnetic currents are all elements of the science of self-improvement, but there’s method to what, at first glance, seems like madness. Samantha Page suggests everyday lifestyle changes to boost your health “For me, biohacking is a term that can cover a spectrum of DIY biological interventions,” says Gary Kirwan, BioHackers Lab founder and podcast host. “On one side of the spectrum there are people who perform CRISPR gene editing, and on the other there are selfenthusiasts regularly monitoring biological markers, like their blood results, while employing self-experiments to see how they can achieve a specific health outcome.”

The shift from merely treating illness to consciously preventing disease is not a trend – it’s a lifestyle change that prioritises health and wellbeing every day, and which can yield tangible results. This kind of self-optimisation doesn’t have to cost a fortune, and the sense of physiological and psychological control when so much else in this world feels uncontrollable has helped to boost its popularity.

5 BIOHACKS YOU CAN DO RIGHT NOW 1. Hack your coffee Silicon Valley investor Dave Asprey, author of The Bulletproof Diet, made “bulletproof coffee” famous – made by blending goodquality ground coffee beans with water, MCT oil and 1-2 tablespoons unsalted butter. The concoction’s ability to burn fat and boost energy fast gained it popularity among keto diet advocates.

The science: “Promoters of butter/ keto coffee claim it leads to an improvement in mental stamina, assists with weight loss and prevents hunger by maintaining energy levels. Per cup, this coffee provides a large amount of energy from fat (25 grams), which will result in a reduction of appetite through the release of satiety hormones,” explains Joburg clinical dietitian

ILLUSTRATION: SHUTTERSTOCK

Biohacking could easily be misconstrued as the elaborate plot of a sciencefiction movie, but the idea that you can use your body’s own biology to improve functioning and health has gained credence over the past couple of years, especially when there’s science to back it up.

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WELLBEING

EXCLUSIVE READER OFFER BODYTEC is offering Fresh Living readers a free EMS training trial at any of the 39 BODYTEC studios nationwide. Visit bodytec.co.za and make a booking using the promo code #FREEFL for September and October 2020. Ts & Cs apply.

Meagan Atcheson. “Due to the high levels of saturated fat and low nutritional value, if you’re thinking about replacing breakfast with a bulletproof coffee, you should discuss it with a doctor or dietitian first.” 2. Hack your anxiety Everyone is trying to find better ways to cope. There is even a field of research, psychoneuroimmunology, that has been investigating the negative effects of stress on our nervous and immune systems. The science: Gary Kirwan suggests these natural routes to dealing with anxiety: Quick, shallow breathing heightens stress. Try breathing techniques that favour deep, abdominal breathing, which sends a calming message to the brain. Spend a few minutes every day practising mindfulness meditation. Visit samharris.org to guide your meditation. Try a magnesium supplement like pnpfreshliving.com

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magnesium threonate, which is indicated for brain health. Experiment with “dopamine fasting” – temporarily abstaining from addictive technology like social media and replacing it with simple, natural things like a walk in the outdoors. 3. Hack your gut Prebiotics are nondigestible, complex carbohydrates that act like fertilisers for the beneficial gut flora. They include garlic, onions, whole grains, bananas and asparagus. The science: “Bacteria are often thought of as a source of disease but there are, in fact, trillions of beneficial bacteria that live in the human body which play an essential role in keeping you healthy,” says Pick n Pay dietitian Juliet Fearnhead. “About 99% of these good bacteria are found in our gastro-intestinal tract. You can boost your immunity, aid digestion and improve your

metabolism, body weight, appetite and mood by ensuring your gut micro-biome is ‘fed’ with foods that promote gut health.” 4. Hack your workout There is no shortcut to fitness, but there are ways to maximise your exercise time. Biohacking your workout enables you to achieve more than one result (fitness, fat loss, performance) at a time in the most efficient way.

low-impact, weight-free exercises that will maximise your strength gains while protecting your joints.” 5. Hack your sleep The lack of quality sleep can have a lasting impact on brain function, immunity as well as memory and focus. Sleep is a time for restoration and body/ mind optimisation. When you learn to get the most out of sleep, almost everything else in your life benefits.

cycle). Reduce blue light after sunset (emitted from LEDs, screens etc). Try wearing blue-light blocking glasses at night, or use red lights in your house to try to reset your body clock so you can fall asleep and wake up easier. Expose yourself to morning sunlight. This aligns the circadian rhythm and increases natural melatonin (the hormone that regulates sleep/wake cycles) in the evening. Exercise in the

Psssst... Need a GP’s advice but don’t want to head out quite yet? Don’t fret, Bonitas Medical Fund’s offers free* virtual 24/7 medical consultations to all South Africans during Covid-19 lockdown. Yip, that’s right. This Virtual Care solution includes consultations with GPs, plus a 24/7 ‘Dr on Call’ service that will give you the help you need while staying home. Download the Bonitas Virtual Care App from the Google Play Store or iStore, register and book an online consultation. *Free for a limited period during the Covid-19 lockdown.

The science: “High-Intensity Interval Training (HIIT) and Electro Muscle Simulation (EMS) are full-body workouts that are designed to do more in less time,” explains Sharne Botha, head of BODYTEC Training Academy. “EMS training improves overall muscle strength by contracting up to 90% of muscle fibres simultaneously. This results in an increase in maximum strength, lean muscle mass, improved functional ability and perceived physical wellbeing, as well as reduced lower back pain and improved sports performance in just 20 minutes, once a week. A personal trainer guides you through

The science: Gary Kirwan shares these practical tips: Sleep in a room with a temperature of 16-18˚C, or try a device like the chiliPAD, which customises your mattress temperature. Light has a big impact on quality sleep since light exposure is directly linked to our circadian rhythm (sleep/wake

daytime as this raises your body temperature. You’ll start to feel drowsy later when your internal thermostat falls to within normal range. Pressure stimulates serotonin (the relaxation hormone) so try sleeping with a weighted blanket. Engineered to be 10% of your body weight, it naturally reduces stress and increases relaxation.

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GET INSPIRED {LIVE AND LEARN} TITBITS, TRENDS AND STUFF WE LOVE

BY MELISSA NDLOVU AND LIEZL VERMEULEN PHOTOS: TOBY MURPHY STYLIST’S ASSISTANTS: KRISTEN SCHEEPERS AND ELIZMA VOIGT

ient recipe d e r g in 5

DIABETES FRIENDLY

GIVEAWAY

GOOD IDEA Serve with lemon wedges and fresh basil leaves. The sweet baby peppers can be replaced with cherry tomatoes. CHICKEN KOFTA SALAD With Diabetes Day on 14 November, we share a healthy yet deliciously fresh dinner idea that’s loaded with lean meat, do-good vegetables and high fibre – exactly what the doctor ordered. Plus, it only uses five main ingredients.

2 cups (500ml) bulgur wheat (barley or brown rice would work too) 1 packet (600g) PnP Butchery chicken meatballs Glug olive oil 2 cucumbers, julienned 1 large packet (500g) PnP sweet baby peppers, halved and grilled

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Salt and milled pepper 1 /³ cup (80ml) basil pesto SERVES 4 Cook bulgur wheat according to packet instructions. Thread meatballs onto skewers or shape into koftas around a skewer.

Heat a little oil in a pan and fry chicken koftas over a high heat until well browned all around and cooked through, about 5-7 minutes. Divide heaps of bulgur wheat, peppers and cucumber into bowls. Top with kofta skewers, season lightly and drizzle with pesto.

Win a Nova Chocolate hamper worth R600! Biting into a delicious block of chocolate has always been a guilty pleasure, but with the Nova Choc-Oh-Late range you can indulge guilt-free without having to compromise on quality or taste. Only the best-quality ingredients are used to create tempered temptations that have no sugar, are gluten free, and vegan- and diabetic-friendly. Treat yourself to Plain Dark Chocolate, or Dark Chocolate with Mint or Smooth Peanut Butter or Toasted Coconut or Roasted Cacao. Two lucky readers will win a Nova Chocolate hamper worth R600 each. To enter, turn to page 105. Keyword: Nova

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4 BUDGET-SAVVY WAYS WITH YOUR GROCERY LIST Food budgets have become increasingly tight. We share a few ideas to lighten the load

PLAN AHEAD When you go to the shops with a list in hand (or on your phone), you’re less likely to forget to buy everything you need or splurge on impulse purchases. It also pays to check catalogues or special bulk deals beforehand, so you can add that to your list (see below).

BUY VERSATILE PRODUCTS Choose food items that can be used in various ways and for different meals throughout the day. For example, simple ingredients like oats, mielie meal and other grains can make a delicious breakfast, and be incorporated into lunch and dinner.

GO FOR LONGLASTING ITEMS Canned foods (like tuna and tomatoes) and dried legumes and pulses are good choices. Once food items are bought, check the best-before dates and take note of how certain products should be stored to minimise spoilage and waste.

CHECK THE FINE PRINT It’s easy to be misled by price tags. You should rather check the price per weight to determine the true cost. Items are charged per kilo, and looking at this price will give you a better idea. Check the onshelf label or, on meat products, the small print on the label.

DID YOU KNOW… PNP IS NOW A MESSAGE AWAY! If you’re on the go and need to know more about store hours, specials and catalogues or the latest Smart Shopper offerings, simply send PnP a message on WhatsApp. Here’s how it works: Add +27 600 703 037 as a contact > Find the contact on WhatsApp > Start a chat by saying ‘hi’ > Follow the easy prompts. STANDARD DATA RATES APPLY DEPENDING ON NETWORK PROVIDER

A HOME COOK’S GUIDE TO KITCHEN CONFIDENCE

isa ad

WHAT THE HACK?

h Lesego M wit

By now you know that a nifty way to peel ginger is with a teaspoon, but are you still struggling with your garlic? Hack 1: Place your cloves in a bowl and cover with boiling water for 30 seconds. They’ll slip right out of their peels. Hack 2: If you’re making a big roast, slice the whole bulb in half, drizzle over some olive oil and roast it. Once ready, you can simply squeeze the cloves out and mush them. Add to mash and vinaigrettes or spread on toast. Yum! If you have a hack (or three) you’d like us to test, send them to letters@freshlivingmagazine.co.za and you could see it in the next issue!

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GET INSPIRED

YOU’RE NOT ALONE

1 000 WOMEN, 1 VOICE

It’s everyone’s responsibility to speak out, defend and protect those who find themselves in abusive relationships. We’ve put together discreet tips and signals that could help save a life

away access to money), online abuse (via social media or messaging), and abuse of individual human rights (taking away someone’s ID/ passport). In these times, it has also become increasingly difficult to leave abusive situations, but we’ve put together some discreet signals you (or a loved one) can use to show you need help. Make sure you agree beforehand on what action must be taken if the ‘help’ signal is received. Develop a code signal

Give someone a missed call three times, send a blank SMS or an emoticon of choice. All of these signals can be a way of reaching out for help if someone you trust understands them.

Use a code word or sentence

Develop a code word with a trusted friend, neighbour or family member. It can be a phrase or a word used in a certain context. For example, “How are the kids doing?” if the friend has no children. Agree on what action the trusted person can take once they hear the code word or sentence in the right context. Hand signal for help

This hand signal came about during lockdown when women were trapped at home with abusive partners. Follow these instructions: Step 1 Palm to camera and tuck thumb. Step 2 Trap thumb with remaining fingers.

The 1 000 Women initiative has been creating awareness, organising safe spaces and mobilising resources to amplify the voices of women and girls since 2003. The organisation believes that if women have access to skills and resources, they will have life-saving solutions to combat violence against them. PnP Honorary Life President and 1000 Women Trustee, Wendy Ackerman, says: “Being one of the founding members of the 1 000 Women United against Domestic Violence Initiative, I believe every South African should get involved in this initiative. Join me and make yourself heard.” Visit 1000women.co.za to donate to the Trust or find out how you can get involved. Smart Shoppers, you can now donate your points to 1000 Women in aid of the organisation’s outstanding work. Donate online or via the PnP app.

SPRING DIARY With things opening up again, you won’t want to miss out on these Webtickets.co.za events

FOR TICKETS, VISIT WEBTICKETS.CO.ZA OR YOUR NEAREST PNP STORE

BOTANICAL SOCIETY OF SOUTH AFRICA South Africa’s national botanical gardens are open again, and a visit will remind us that there’s never been a better time to support and protect the natural wonders of our country. The Botanical Society of SA offers members the opportunity to contribute to conservation of our amazing South African plants. Sign up today (annual membership is valid for 365 days from start date). SANLAM CAPE TOWN MARATHON 18 October This virtual event brings the iconic race to your doorstep by combining cutting-edge technology, GPS-enabled live tracking features and dynamic 3D audio. Powered by the virtual app – voiced by SA comedian Dalin Oliver as your virtual running buddy – you get to enjoy the unique sounds and vibe of the Sanlam Cape Town Marathon no matter where you run. Enter the marathon, half-marathon or 5km / 10km Peace Runs.

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ILLUSTRATION: TOBY NEWSOME

Covid-19 has changed the dynamics in the home environment. The pressure of this lifestyle change and stifled sense of freedom has caused conflict in many relationships, and led to many couples re-evaluating their partnerships. Even more so, these stresses have brought on a rise in domestic abuse, with more than 120 000 victims calling the national helpline (0800 428 428) for abused women and children in the first three weeks after the lockdown started – double the usual volume of calls. Not all abuse is visible, though. While physical, emotional and sexual abuse are the main types, there is also financial abuse (taking

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Stop slicing those

PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE WITHOUT NOTICE *PRODUCTS AVAILABLE AT SELECTED PNP STORES

MUSHROOM MUST-KNOW

SOURCES: POWA.CO.ZA; CANADIANWOMEN.ORG/; GOODHOUSEKEEPING.COM/; 1000WOMEN.CO.ZA

ILLUSTRATION: TOBY NEWSOME

GET INSPIRED

Food editor Liezl Vermeulen loves listening to podcasts and reading blogs to find out about (and try) all the latest food trends. Here are some fab fungi bits we love so mush (ha-ha, get it?)

mushrooms!

Bringing a knife to a chopping board filled with mushrooms is no longer needed. In fact, it’s a no-no. Tearing mushrooms into smaller pieces is much preferred. Uh, why? Well, it’s a lot less effort than cutting them (which made us try it in the first place) but tearing also creates an uneven surface texture on the mushrooms, which means they get a lot crispier when cooked. Put away the oil, please…

Mushrooms are sponges that absorb anything in a pan, which means adding oil will result in limp, oil-laden ’shrooms – gross! Enter dry-frying. Heat a clean pan until very hot and add torn mushrooms. They will become golden-brown in no time. For some

flavour, simply add a knob of butter to the pan once you’ve removed from the heat. Behold the blended burger

Everyone is becoming more aware of plantbased eating and looking at meat-free meals and flexitarian food options to improve their overall health. But since bulking up minced meat with lentils has faded into the background (along with cauli-rice and kale chips), we’ve seen blended mushroom and meat patties pop up. Thanks to their earthy, meaty flavour, finely diced mushrooms are just the thing if you want to add a nutrient-rich veg to a burger that doesn’t skimp on flavour. Plus, you can even skip the salt – the umami boost is all you’ll need.

OCTOBER IS BREAST CANCER AWARENESS MONTH

What ’s the deal with air fryers?

When you buy a pink punnet of mushrooms at Pick n Pay during Breast Cancer Awareness Month, you’ll be empowering hundreds of women whose lives were irreversibly changed by breast cancer. R1 of each punnet sold goes to Reach for Recovery’s Ditto Project to provide women who have had mastectomies and who cannot afford breast reconstructions with silicone prostheses.

An air fryer mimics the effect of deep-frying and is also similar to an oven, as it bakes and roasts. The difference is that its heating elements are only located on top, along with a powerful fan. “This is a perfect way to create healthy dishes with up to 70% less fat or oil. You still get the crispiness but in less time and far healthier than a deepfryer,” says PnP dietitian Juliet Fearnhead. However, air-fryers do take up a lot of space. So if you’re a Marie Kondo gal with a love for clutterfree kitchen counters, you might want to take stock of what you really need. The good news is that it is easy to clean – most of the parts are detachable and pop straight into the dishwasher.

This October, ask your local PnP Pharmacy for Pink Drive breast cancer screening dates in your area

WHILE WE LOVE A GOOD GADGET, WE HAD TO DO SOME DIGGING ON THE PROS AND CONS

Philips Black Manual Airfryer, R2 699

Russell Hobbs Purifry Max Air Fryer, R2 999

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Join Fresh Living online You can now find your favourite foodie magazine online and enjoy a whole range of new and exciting features! Search a wealth of trusted recipes for dinner inspiration, baking challenges and more

FREE digital issue

30-minute meals and easy dinners New recipes and article updates every day

Meet the team and see what they are gett ing up to behind the scenes



Visit pnpfreshliving.com now  Twitter: @Fresh_Living  Instagram: @freshliving_pnp  Facebook: Fresh Living Magazine Follow us on social media and share your creations: just tag #FLGrams!

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AT A GLANCE AT A GLANCE

{ RECIPE INDEX } { RECIPE INDEX } = = Vegetarian Vegetarian

= = Diabetes Diabetes friendly friendly

STARTERS, SALADS, SOUPS AND SIDES 38 Charred leek butter 38 Cheesy roosterkoek 39 Chad’s roasted potato salad 41 Grilled mielie and pepper salad 45 Open ciabatta with balsamic beets and charred tomatoes 46 Box-wine chicken wings with hummus dip 68 Al fresco nachos 74 Quick Korean kimchi 75 Sauerkraut 76 15-minute miso soup 79 Purple quinoa salad 86 Baby marrow fries 89 All-important shoestring fries 89 Classic corner-shop slap chips 89 Masala sweet potato wedges 90 The ultimate thricecooked chips 100 Chicken kofta salad MAINS 20 Spaghetti primavera with chorizo breadcrumbs 21 Spiced pork meatballs with warm tahini dressing 22 Schnitzels with sweet & sour papaya salad 23 Spicy rainbow rice with haddock 23 Egg, ham and asparagus tarts 25 Herb-chilli butter roast chicken 31 Fish burgers with pickled slaw 37 Spatchcock butter chicken

37 Garlic and sage pork chops 42 Short-rib potjiekos 42 Chicken espetadas 43 Korean BBQ steak with kiwi topping 45 Braaied snoek with umngqusho onhlopwe (buttermilk samp) 52 Olive and lemon pasta 67 Mushroom and bean ragù 68 Greens on soy and peanut fried rice 70 Greek-style baked fragrant rice with roasted tomatoes 71 Roasted butternut with tomatoey barley 71 Thai red curry sweet potato fritters 74 Kefir butter chicken (or tofu ) 74 Kimchi fried rice 75 Sauerkraut and eisbein stew 76 Roasted butternut with labneh and pesto BAKING, SWEET TREATS AND DESSERTS 26 Citrus and rosemary yoghurt cake 53 2-ingredient chocolate mousse OTHER 26 Best-ever pesto 69 Chickpea butter on toast 76 Labneh 88 Cheesy garlic & chilli sauce 88 Zesty dipping sauce 90 Flavoured salts

DIABETES-FRIENDLY RECIPES The diabetes-friendly logo on selected recipes helps you identify examples of meals that can be included as part of a balanced and healthy diet. This information is not intended as a substitute for professional medical advice or treatment, so please contact your healthcare professional for advice specific to your needs. For more nutritional tips to help manage diabetes, contact Pick n Pay’s dietitian Juliet Fearnhead on 0800 11 22 88 or healthhotline@pnp.co.za.

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{

COOK’S NOTES

}

Espetada: The Portuguese way of grilling food on large skewers. They can be made with meat or fish and vegetables, and often include chouriço (chorizo) sausage.

Kofta: A kind of meatball and often served similar to a kebab. The mince is flavoured with spices and usually shaped onto skewers by hand.

Flexitarian: This diet consists of mainly plant-based meals, but allowing meat and other animal products to be eaten in moderation.

Tahini: A Middle Eastern/North African condiment made from ground sesame seeds. It is served as a sauce or dip or, most well-known, mixed into hummus.

{

COMPETITION & RECIPE INFO

COMPETITION AND GIVEAWAY ENTRY DETAILS To enter one of our competitions or giveaways, SMS the keyword and answer, if applicable, followed by your name and address to 45907 (SMSes cost R1.50). Unless otherwise specified, the closing date for competitions and giveaways is 23 November 2020.

COMPETITION RULES 1. The promoter of this competition is Fresh Living. 2. This promotional competition is open to residents of the Republic of South Africa who are in possession of a valid South African identity document, except for any family/ relative, business/professional associate or personal associate of the promoter or its associated companies, advertising and promotional agencies, or a supplier of goods or services in connection with this promotional competition, as well as persons under the age of 18 years (except for children’s giveaways). 3. There will be one random draw, with the winner(s) to be chosen within 7 working days of the competition’s end date. 4. By entering the competition, each winner agrees to supply all necessary documents to support the competition rules (including, but not limited to, a valid ID document and address for delivery of the prize) and agrees that if these cannot be produced, the promoter shall have the right to withhold the prize. 5. The promoter will endeavour to contact each prize winner 3 consecutive times using the contact number supplied. Should the winner not respond within 3 days of the first attempt at contact the prize will be forfeited and another winner will be selected in accordance with the rules. 6. Winners’ details will be forwarded to the suppliers of the prize. By entering our competition, you give Fresh Living and the sponsor permission to contact you via email, SMS or phone. 7. If you have won a Fresh Living competition in the last 30 days, you may not enter. 8. The promoter reserves the right to change

}

the rules of the competition should the need arise. The promoter can change the rules of the competition throughout the duration of the competition. 9. The judges’ decision is final and no correspondence will be entered into. 10. Participation in the competition constitutes acceptance of the rules. 11. Responsibility is not accepted for entries lost, damaged or delayed as a result of any network or computer hardware or software failure of any kind. Proof of sending will not be accepted as proof of receipt. 12. The competition promoter and its affiliates are not responsible for any problems or technical malfunction of any telephone network, computer system, server or provider which may have hindered entry into this competition.

RECIPES

* The nutritional analyses that appear on some of the recipes don’t include serving suggestions or salt and pepper, which you can add to taste. * All recipes are tested in a conventional oven. If you are using a fan oven consult the manual, but it is generally recommended that you reduce the temperature by 10-20˚C. * Recipes containing raw egg are not suitable for pregnant women, very young children, elderly people or those with weak immune systems. * For additional recipes, health and nutritional advice, as well as updates on in-store offers and competitions, visit pnp.co.za. You’ll also be able to use our store search and shop online.

PRODUCTS AND INGREDIENTS Availability of certain Pick n Pay products and recipe ingredients may vary from one region to the next, depending on seasonality and supply chains.

PHOTOSHOOTS Props used in photoshoots may not be available in Pick n Pay stores and are for styling purposes only or may be the stylist’s own.

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COMPILED BY: MELISSA NDLOVU ILLUSTRATION: PATRICK LATIMER

SPOTLIGHT

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GLUTEN FREE

HAWAIIAN PIZZA Ingredients: • 200g Eskort Streaky Bacon, fried crispy • 3T pineapple and chili chutney • 1 C mozzarella cheese

For the base: • ½ C flaxseed flour • ½ C buckwheat flour • 2 eggs • 1 t salt • 1 t baking powder • ¼ C water • ¼ C buckwheat flour for rolling out the dough

Method: • Preheat your oven to 200°C. • Add the flaxseed and buckwheat flour into a large bowl with the eggs, salt and baking powder. • Add the water and mix to form a firm dough. • Roll the dough out with the ¼ C buckwheat flour and place the base on a baking tray. • Spread the base with the pineapple chutney. • Add the mozzarella and bake until the cheese is bubbly

Serve: • Serve the bacon on the pizza and with some more pineapple chutney.

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