SPRING ZING: 10 tips to boost your wellbeing
freshliving | pnp.co.za/freshliving
SEPTEMBER 2019 ISSUE 132
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Sizzling spring recipes
Mielie toppings. Recipes on page 20 Issue 132 | September 2019
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1-Cover COR 1.indd 1
BECOME A POTJIE PRO, COAL-PLAY KING OR KOEKSISTER QUEEN!
Celebrate Mzansi! 2019/07/22 16:06
TURN TO PAGE…
49 Playing with fire
56 FROM PNP’S FRESH TEAM GREENGROCER’S PROMISE We guarantee greatquality produce packed with flavour and nutritional goodness. Responsibly sourced and grown with care. BUTCHER’S PROMISE We’re proud to bring you expertly prepared, quality cuts sourced from responsible suppliers.
PHOTO OF JUSTINE: TOBY MURPHY
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.
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Marc (my husband) and I are avid braaiers – we braai anything and everything, the more adventurous the better… and to be honest, we’re quite good at it. Now while I realise that a South African heritage is not quite enough to qualify anyone as a braai champion, I’m not sure that this rather obvious assumption has filtered down to many of the tong-wielding fire stokers out there. Which is what led our terribly clever food editor, Liezl Vermeulen, to her cunning plan to save them from further culinary embarrassment – and the rest of us from another overcooked, dry, tasteless offering (and the fibs we have to tell between bites). Check out Braai’nstein – our fail-safe guide to the art of cooking over the coals on page 45. Another area that’s the cause of much fiery debate is potjiekos – it pains me to admit I’ve never really got what all the fuss is about. To my mind it‘s just a ‘gewone’ stew cooked in a three-legged pot – and I have yet to see the whole layering thing done to much effect. Deputy food editor Chad January set out to prove me wrong… and happily succeeded. So if, like me, you are a bit of a potjiekos sceptic, may I suggest turning to page 37 and rethinking your stance? We’ve really embraced our wonderfully diverse culinary heritage this month with everything from chakalaka potjie, three-bean salad and braaibroodjies to koeksisters and koesisters (the debate rages on). This one’s for all the eating, drinking, fun-loving South Africans out there.
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Enjoy!
JUSTINE DRAKE EDITOR, FRESH LIVING
FOLLOW ME ON Twitter @justine_drake Instagram @justinedrakecooks Facebook @JustineDrakeSA
2019/07/22 16:07
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BRAILLE STEALS THE SHOW The blind community in SA have always been marginalised by society, having to fight very hard for their basic human right of equal access to information. Pick n Pay recently announced that Fresh Living magazine will now be available in Braille for their blind customers. Braille is the language of the blind and Pick n Pay should be proud that it has become the first supermarket to meet this fundamental need of literacy for so many differently abled people. This is wonderful news for all blind and visually impaired customers who love to cook, learn new recipes and improve their lifestyle. People with visual impairments are proud, strongwilled and independent. After working with blind people, I’ve learnt that they are some the best cooks and bakers you will ever meet. Having a new Fresh Living magazine every month to help them in the kitchen will be a godsend. Thank you Pick n Pay and the Fresh Living team for making this possible. – YASEEN MAHOMED
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@nkosi633 We made them...can’t wait to tuck in.
@ate.kitchen Chocolate and hazelnut biscuits. Made the chocolate and hazelnut biscuits from the June issue of the PnP Fresh Living magazine, crunchy & delicious!
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KITCHEN COUPLE I’ve always been a huge foodie but mostly had to cook by myself as my friends and family didn’t really share my passion, except to devour my creations. Since marrying my husband almost a year ago this has changed dramatically. Hubby was reed thin when we met and had never been spoilt with decent home-cooked food. No more! We now shop together, cook together and try out new ingredients and recipes. Top of our culinary adventure is definitely Fresh Living magazine. Thank you for adding an exciting dimension to our life together.– MARTY
an incredible schlep for me, especially as my husband only eats about 10 different items. Also, with a new job with longer hours, and a new home further away from the office, it limits my time in the kitchen. But this month’s ‘Keep It Simple’ and ‘Quick as a Wink’ features have got me excited. I can’t wait to try the caldo verde, meatball subs, microwave nachos and peanut butter and chocolate cups. Simple, easy, yummy – that’s how I like my evening kitchen experiences. Keep up the awesome recipe hacks. – ARTHI GOPI ON A
SHOESTRING 5 RECIPES FOR UNDER R320
VAN DER SANDT
COOKING MADE EASY I just paged through the July issue, and it has really got me wanting to be in the kitchen! Thinking of what to cook each day is
“Spaghetti” and meatballs. Recipe on page 86
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A creamy potato salad with onions and loads of coriander! – Jill Petersen Roosterkoek with loads of butter. – Tanya Wright
Is it even a braai if there’s no garlic bread? – Lesego Madisa Cheesy rice with sweet chilli. – Estelle Dietrich Grilled mielies. – Randy Mpanza Paprika wedges with sour cream. Trust me, it’s good! – Ross van Eetveldt
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INGREDIENTS Products and recipe ingredient availability may vary from store to store
QUICK AS A WINK
When you’re short on time and money, switching on your microwave instead of your oven can save you both. Check out our utterly delicious family meals that are super thrifty too PHOTOS: TOBY MURPHY RECIPES & STYLING: CHAD JANUARY STYLIST’S ASSISTANT: KRISTEN SCHEEPERS
pnp.co.za Fresh Living – July 2019 | 83 83-On a shoe string cor 3.indd 83 2019/05/22 17:34
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A lekker South African braai is nothing without a good ol’ side dish. We ask FL staffers to share some of their favourite braai sides. They said…
ILLUSTRATION: SHUTTERSTOCK, PHOTO: SUPPLIED
Your chance to share your thoughts and ideas with other Fresh Living readers
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MEAT Where possible, choose cuts meant for long, slow cooking. Bone-in meat cuts are ideal as they tend to be extra flavoursome. Beef: Short ribs, shin and goulash are top picks. Chicken: Bone-in thighs, wings and feet are great choices. Lamb: Try to use knuckles, shanks or shoulder. Pork: Neck, shin and shoulder work well.
VEGETABLES
POTJIE 101
Onions, carrots, celery and leeks are generally fried with aromatics (herbs and spices) first, as these become the flavour base for your potjie. Remember that vegetables like butternut and pumpkin, which need longer to cook, should be added before the more tender veg. Softer vegetables like green beans, mini corn and mushrooms, which have a shorter cooking time, should be added towards the end.
Essentially, a perfect potjie is made up of four components. Once you understand these, it becomes easy to mix and match ingredients to suit your palate.
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G AT H E R R O U N D
Potjie pot rules Taking care of your cast-iron pot is vital. If you’re cooking in a new pot, make sure to do the following first:
STARCH A starch acts as a sponge for all the delicious sauce that’s spent hours developing in flavour. Regular potatoes are a great choice, but you could also use regular or orange sweet potatoes, risoni, basmati rice or baby potatoes. The starch doesn’t always have to be included in the pot itself – it can also be served on the side. Think crusty bread, mashed potato, pap or a homemade potbrood.
Wash the pot with hot, soapy water and scrub clean. Leave to dry. Coat the inside of the pot with cooking oil and heat until the oil smokes. Allow to cool.
LIQUID
LAYER LIKE A PRO Be sure to layer elements carefully. Ingredients that require a longer cooking time should be added in first
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Most people use stock or water, but there are also more creative ways to build flavour with liquid. Try adding tomato purée, canned chopped tomatoes or coconut milk. Remember that vegetables contain water as well, so don’t add too much liquid as veggies will cook down and create their own “sauce”.
Wipe the inside of the pot using kitchen paper. Repeat the process until kitchen paper comes out clean and there is no more black residue.
TOP TIP For storage, coat the inside of the potjie with cooking oil as this will prevent the pot from rusting.
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BRAAI’NSTEIN Braai fanatics, listen up! We’re sharing our most succulent, flavoursome recipes for the braai and simplifying the science behind essential techniques, so you can master the art of coal play PHOTOS: MICHAEL LE GRANGE RECIPES AND STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANTS: KRISTEN SCHEEPERS & LIZÉ BASSON
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FIRE IT UP
SALTING Some say seasoning meat beforehand is essential, others swear by salting while cooking. Here’s what we know: salt draws out moisture, and moisture is flavour when it comes to food. But, salt also breaks down protein, which helps meat retain its moisture inside during cooking. So, the Fresh Living team likes to season its meat well before braaiing – anywhere from 2-3 hours in- advance, if time allows. Remember to plan ahead in the name of deliciousness!
SALT-RUBBED STEAK SKEWERS WITH GREMOLATA TOMATOES
rump steaks ½ cup (125ml) coarse salt Milled pepper
When tenderising with coarse salt, coating the meat an hour in advance is sufficient.
Gremolata tomatoes: 2 punnets (200g each) cherry tomatoes, halved ½ red onion, chopped ½ cup (125ml) olive oil ½ punnet (10g) each
2 (about 450g each)
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coriander and parsley, chopped 1 clove garlic, grated Lemon juice, to taste Salt and milled pepper SERVES 4 Cut steak into 3-4cm chunks and coat with salt.
Leave for 1 hour at room temperature – this will ensure even cooking. Combine gremolata ingredients and infuse for at least 30 minutes. Remove steak from salt, brushing off the excess. Thread onto skewers and season with pepper.
Braai or grill over high heat (you should be able to hold your hand over the coals for 2-3 seconds only), for about 3 minutes on either side for mediumrare steak. Remove meat, cover and rest for 10 minutes. Serve with gremolata.
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H E A LT H
WELL NESS
SPRING ZING!
Get inspired to ditch those extra winter kilos and improve your overall wellbeing with our expert action plan, says Samantha Page When spring arrives, it brings bright blooms, warm breezes and windows flung open with abandon. While Mother Nature takes the lead in helping you transition from one season to the next, there’s an inherent desire in each of us to make a few changes that will boost energy, restore hope and make a clean start. Try these 10 steps to our own inner season of renewal.
“Realistic goals are achievable and success boosts confidence – especially when it comes to weight loss, which is on everyone’s mind at
the change of season,” says PnP dietitian Juliet Fearnhead. Try to find a balance between what’s realistic and still challenging, so you feel motivated and energised by the task. Here are a few healthy weight-loss goals you might want to consider: A weight loss of between ½ to 1kg a week is a safe and realistic target. Dramatic weight loss can be detrimental to your health – particularly your heart. Choose two or three small changes and make them measurable. Write up an action plan and stick to it. You can either tick off the goals as you achieve them or use them as a foundation for other objectives. Lifestyle changes aren’t easy, so
‘experiences’ rather than ‘products’. Aim for more experiences that make you happy. Let it go: Everyone has been wronged, treated unfairly, dismissed or dissed
at some point in their life. Mourn the transgression and then move on. Stop, look and listen: Slow down to notice what Cope calls the ‘beautiful
#1 GO FOR EASY WINS
#3 AIM FOR HAPPINESS Dr Andy Cope is the bestselling author of The Little Book of Being Brilliant, which focuses on finding happiness, among other things.
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Here are three top tips: Curate a happy moments list: Write a list of the top 10 happiest moments of your life. You’ll realise that most of the things on your list are
celebrate the wins. Reward yourself with something that isn’t food, like a book or a movie. Link your goals to something you’d like to achieve that is not weight related. A good example is being more active so you can play games with your kids or take the stairs without getting out of breath.
#2 SPARK JOY Japanese organising guru Marie Kondo’s bestselling book The Life-Changing Magic of Tidying Up puts a whole new spin on spring cleaning – instead of focusing on what you want to get rid of, you should rather emphasise what you want to keep. Kondo believes that by changing your mindset, you can easily decide what’s truly important to your future. Her phrase
ordinary’ – the sunrise, raindrops, dewy cobwebs, smiling children. Stop waiting for happiness ‘over there’ and tune into the infinite wonder of ‘now’.
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H E A LT H
‘sparks joy’ has become a movement that asks you to put every item through a test. For example: Does this vase give you a thrill of excitement when you hold it? Does it give you a little spark of happiness? Does it bring you joy? If not, then it’s time to let it go from your life. Kondo has thousands of loyal followers who want to get organised and they are all using the KonMari method as the first step to getting their homes (and lives) 100% organised.
ILLUSTRATIONS: TOBY NEWSOME
#4 BOOST YOUR MOOD A new study published in the Psychological Bulletin earlier this year says a simple smile can actually make you feel better even when you’re not in the mood to smile. Researchers analysed 50 years of data about facial expressions to answer a key question: Can the expression you’re wearing on your face actually make you feel that emotion? The findings are clear: smiling can help to lighten your mood while scowling has the opposite effect. The study authors caution that although a positive expression can help you feel less down it’s not a cure for depression or anxiety. Instead it’s a reminder that the mind-body connection is real and changing your expression can help when you need a boost. Cardiologist and The Whole Heart Solution author Dr Joel Kahn also notes that there are many other benefits of smiling
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like reducing stress and anxiety, helping to control pain, putting others at ease and strengthening your immune system.
#5 KNOW YOUR NUMBERS It’s a chore, but knowing where your health is at is one of the simplest ways to empower yourself to make healthier choices. Monitor these measures of heart health to stay on track: Blood pressure: Aim for below 140/90mmHg. Cholesterol: Aim for a total cholesterol level under 5mmol/L, HDL (‘good’) cholesterol more than 1.2mmol/L, LDL (‘bad’) cholesterol under 3.0mmol/L, and triglycerides under 1.7mmol/L. Blood sugar: A fasting blood sugar count below 5.6mmol/L rules out diabetes. Body Mass Index (BMI): Between 18.4 and 24.9. Belly fat: Visceral fat is the worst kind, packed around vital organs – aim for a waistline under 80cm for women, 94cm for men.
#6 DON’T WORRY – BE SLEEPY Society is totally obsessed with sleep, and many of us are constantly talking about how much we’re not getting and tracking how much we are getting on wearable devices. So how can we practically improve the quality of sleep? One way is to stop worrying about it. Medical News
Today reports that people who regard themselves as insomniacs are at a greater risk of fatigue, anxiety and other health problems. Professor Kenneth Lichstein from the University of Alabama published his findings in the journal of Behaviour Research and Therapy. He has been researching sleep for over 30 years and he believes that the insomnia identity drives worry and fuels stress. Whether a person was experiencing poor sleep patterns or not, those who labeled themselves as insomniacs were at a greater risk of depression, self-stigma, anxiety, fatigue and high blood pressure. His study concluded that non-complaining poor sleepers seemed to be in better health than those who complained about not sleeping. Remember, human beings are resilient and if you miss a night’s sleep, you will readjust and make up for it later. The more you relax, the better you’ll sleep.
#7 FORGIVE, MINDFULLY The practice of mindfulness has been gaining momentum over the past couple of years – it’s even being included in the school curriculum in the UK – but new research has found a surprising connection between mindful meditation and forgiveness. In several studies conducted by Radboud University in the Netherlands, the ability
#8 CONNECT THE DOTS FOR MENTAL HEALTH According to Time.com, more than 300 million people – 5% of the world’s population – suffer from depression at any given time. While physical health is important, medical professionals are placing as much emphasis on mental health, encouraging people to make it a priority. This is how you join the dots:
CONNECT WITH OTHERS Spend time with loving, positive people who you care about and trust.
CONNECT WITH COMMUNITY
CONNECT WITH YOURSELF
It feels good to do good. Volunteer, take a class and help others so you feel relevant.
Relax and do things you enjoy that help you get in touch with your feelings.
to intentionally pay attention (mindfulness) with an open and non-judgmental attitude improved the willingness of the respondents to listen to another person’s perspective, which was associated with a greater likelihood to forgive. Some people have a forgiving nature, while others need to work a little harder at it, but there’s no denying that letting go of past hurts and grudges is good for your health and your relationships.
#9 EAT MORE FERMENTED FOODS A survey published in Today’s Dietitian asked 1 342 registered dietitians for their picks of the healthiest foods for 2019. Kombucha, yoghurt, kimchi and miso, among others, help to reduce inflammation and detox naturally, and are perfect for the season of renewal. They are also important in maintaining gut health, which is linked to emotional and physical wellbeing.
#10 BE INSPIRED “Be willing to shed some old habits. Erase what has gone on before. Take risks. Let go! Clear the deck! Jump right into the water!” Mary Todd Beam, artist
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Cape
FRESH LIVING KITCHEN
Du t
Koe(k)sisters
ch
is eks ko
ter s
SISTER ACT
Who wore it better: koeksister or koesister? What’s the difference between these two deep-fried, syrupy South African treats (apart from the spelling)? We show you how to master the classic versions, and then mix it up a little
Cape Malay ko
esis ter s
Recipe on page 93
PHOTOS: JUSTIN THOMSON RECIPES AND STYLING: LIEZL VERMEULEN
Recipe on page 90
STYLIST’S ASSISTANTS: KRISTEN SCHEEPERS & LIZÉ BASSON
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CAPE MALAY
TRADITIONAL KOESISTERS Our food assistant, Kristen Scheepers, shares her gran’s recipe with us. 1 cup (150g) cake flour 1 cup (150g) self-raising flour Pinch salt ¼ cup (50g) castor sugar 1 tsp (5ml) each ground cardamom, mixed spice, ginger and cinnamon ½ tsp (3ml) aniseeds, finely ground 1 packet (10g) instant yeast 1/ cup (80g) butter ³ 1 cup (250ml) milk, warmed 4 cups (1L) oil Desiccated coconut, for sprinkling Syrup: 3 cups (600g) sugar 1½ cups (375ml) water 2 whole cardamom pods, bruised 2 star anise 2 sticks cinnamon Peel of 1 orange or lemon MAKES ABOUT 18 Combine flours, salt, castor sugar, spices and yeast. Add butter and rub in with fingertips until mixture resembles breadcrumbs.
Add milk slowly while mixing until combined. Knead dough for 8-10 minutes. Place in a lightly oiled bowl and cover with clingfilm directly on the dough. Rest dough until it has risen and doubled in volume – depending on the room temperature, this can take 1-3 hours. Turn risen dough out onto a lightly floured work surface. Divide into 4 and shape into logs 2cm in diameter. Cut logs into 8cm-long pieces. Roll pieces out with a rolling pin to form oval koesisters. Set aside to puff up slightly. Heat oil in a large pot and deep-fry koesisters in batches for 5-7 minutes or until golden. Drain on kitchen paper. Cool completely. Combine syrup ingredients in a saucepan and simmer until sugar has dissolved. Boil for 3-5 minutes. Prick koesisters with a fork, add to hot syrup in batches and soak for a minute, turning koesisters continuously to coat. Remove koesisters and let the excess syrup drain. Sprinkle with coconut and serve immediately.
GO COCONUTS For sprinkling, experiment with fine or medium desiccated coconut, toasted coconut flakes and crushed or grated fresh coconut
SPICED CARAMEL-STUFFED KOESISTERS A trendy American doughnut version. Prepare 1 quantity traditional koesisters according to the recipe on the left, but simply deep-fry and cool – keep the syrup to one side. Whisk 1 can (385g) caramel and 1 tsp (5ml) ground cinnamon together until smooth and place in a piping bag. Make a hole using a skewer in one side of each koesister and fill with caramel mixture. Drizzle koesisters with syrup (don’t submerge). Dust with icing sugar or desiccated coconut just before serving. MAKES ABOUT 18
WHAT’S THE DIFFERENCE? CAPE MALAY KOESISTERS These favourites from the Cape are infused with spices and look almost snow-covered, dusted in coconut. The dough uses yeast, with a taste similar to doughnuts. The cooled deep-fried balls are coated in boiling-hot syrup before dusting.
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VS
CAPE DUTCH KOEKSISTERS Golden and dripping with syrup, these plaited or twisted crispy bites are made with baking powder as the raising agent. The hot deep-fried dough is plunged into ice-cold syrup, for just the right amount of absorption.
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