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    Sneak More Veggies Into Dinner With These Easy Tacos

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    Who says veggies have to be boring? These healthy roasted cauliflower tacos bring all the bold flavours of Mexican cuisine with a touch of South African flair, thanks to chef Aiden Pienaar. Cauliflower makes the perfect taco filling – nutrient-rich, low-calorie and seriously tasty. Plus: DYK cauliflower’s not just versatile, but rich in vitamins C, K and folate, too? These goods are antioxidants, keep bones healthy and support healthy pregnancy. “This recipe was inspired by the famous Spanish romesco sauce, which is typically eaten with fish. I wanted to do something a little different, so I worked around my variation of the classic sauce, which is an unusual way of cooking, but we don’t judge here,” says Aiden Pienaar. READ MORE: You Need To Make This Yummy Cauliflower Recipe With A South African TwistMexico in Mzansi by Aiden Pienaar

    Mexico in Mzansi by Aiden Pienaar

    In Mexico in Mzansi, chef Aiden Pienaar brings local flair to some traditional Mexican favourites. Like the ubiquitous taco, this cookbook is filled with a surprising array of flavours and influences to excite even the most experienced chefs and exhausted home cooks.

    By thinking a little outside the box, and using South African ingredients and cooking techniques – boerie tacos and braaied corn, anyone? – Chef Aiden gives Mexican cuisine a Mzansi-style facelift.

    Aiden Pienaar’s Roasted Cauliflower Tacos Recipe

    ‘Roasted’ Cauliflower Tacos

    Aiden Pienaar

    This recipe was inspired by the famous Spanish romesco sauce, which is typically eaten with fish. I wanted to do something a little different, so I worked around my variation of the classic sauce, which is an unusual way of cooking, but we don’t judge here.

    Course dinner, LunchCuisine Mexican, South African

    Servings 6 servings

    Loaded Tacossunflower oil for frying½ small head cauliflower cut into floretssalt to taste60 g green cabbage thinly sliced⅔ cup pico de gallo½ juice of lime6 warm corn tortillasfresh coriander for garnishingRomesco-style Sauce1 whole tomato½ tbsp honey1 tsp chopped garlic1 tsp ground cumin2 whole chipotle chillies in adobo sauce50 ml canola oil½ tsp ground black pepper1 tsp smoked paprika1 tsp salt1½ tbsp lemon juice⅓ cup cashew nuts roasted
    First make the romesco-style sauce. Over an open flame, char the tomato until the skin is blistered and blackened. Place the tomato with the rest of the ingredients into a blender and blend until smooth. Keep refrigerated.Heat a little sunflower oil in a heavy-based pot to 180ºC, then fry the cauliflower florets until golden brown. Drain on paper towel and season with salt.Mix the cabbage, pico de gallo and lime juice in a bowl.Fill each taco by placing some of the cabbage salsa along the centre of the tortilla. Top with cauliflower and dollops of romesco sauce. Garnish with fresh coriander. 

    Keyword Tacos

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      The Lazy Makoti’s Flavourful Coconut Fish Recipe Is What’s Been Missing From Your Dinner Rotation

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      If there’s one thing South Africans love, it’s flavour-packed food and Amarula. And now, thanks to Amarula, The Lazy Makoti, J’Something and home cooks across South Africa(!), we’re able to combine the two. Introducing: The Great Marula Menu cookbook. But what can you expect? It’s simple really… You’ll get delicious recipes like this coconut fish recipe from The Lazy Makoti.READ MORE: Samp & Beans (Umngqusho), Exactly How Your Gran Made It

      The Great Marula Menu is a collaboration between Amarula and passionate home cooks from across South Africa. From tasty lunches to moreish mains, scrumptious desserts and inspired cocktails, each recipe contains either a splash or a generous pour of this world-famous liqueur. It’s a curation of the best Amarula-inspired recipes shared by devoted Amarula fans and is a true reflection of community and a shared love of great flavours.

      READ MORE: Chicken Necks, Feet And Gizzards For A Taste Of HomeThe Lazy Makoti’s Coconut Fish RecipeDine out on this recipe that transforms simple ingredients you probably already stock up on in your weekly grocery haul into a mouth-watering dish you’ll make time and time again.

      The Lazy Makoti’s Coconut Fish Recipe

      The Lazy Makoti

      The Lazy Makoti’s coconut-milk sauce infused with flavours of garlic, ginger, turmeric, paprika and a secret ingredient (Amarula) coats white fish fillets for a delicious comforting meal.

      Prep Time 5 minutes minsCook Time 30 minutes mins

      Course Main CourseCuisine South African

      Servings 4 people

      2 Tbsp Olive oil500 gram Firm white fish fillets1 Onion, peeled and chopped2 Garlic cloves, crushed1 tsp Minced fresh ginger1 Red pepper, diced1 tsp Smoked paprika½ tsp Ground cumin½ tsp Turmeric3-4 Tomatoes, grated 1 can Coconut milk1 tsp Cornflour, slaked in 2 Tbsp cold waterSalt and milled black pepper, to taste¼ Cup Amarula Cream Ethiopian CoffeeTo Garnish¼ Cup Fresh coriander¼ Cup Coconut flakes1 Red chilli, sliced (optional)To ServeRice or rice noodlesGrilled seasonal vegetablesLime wedges
      Heat the oil in a large pan and sear the fish fillets for 2 minutes per side. Remove the fish from the pan and set aside.To the same pan, add the onion and fry until translucent. Add the garlic, ginger and red pepper. Sauté for 2–3 minutes.Stir in the smoked paprika, ground cumin and turmeric, and cook on a low heat for 1 minute.Add the tomatoes and cook for 3–5 minutes.Pour in the coconut milk and slaked cornflour mixture, and bring to a light simmer. Reduce the heat to low, then cook covered for 6–8 minutes. Season to taste with salt and pepper.Remove the lid and stir in the Amarula Cream Ethiopian Coffee and return the fish fillets to the pan, cover and simmer for 6–8 minutes over a low heat.To Garnish

      Keyword coconut, comfort food, dinner, fish, seafood, south african recipe More

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      in diet and nutrition

      3 Healthy Braai Recipes For An Outdoor Summer Feast

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      A summer seafood braai is fresh, healthy and — because it’s so easy — it lets you off the hosting hook, so you can party too!Here’s our take on a sumptuous seafood soirée — by the coals, of course.Ginger Prawn Kebabs RecipeThese flavourful prawn skewers, marinated in a zesty ginger-garlic sauce, are a fantastic starter for any occasion. A quick and easy dish that packs a punch. Tip: Cooking prawns in their shells concentrates the flavour.

      Ginger Prawn Kebabs

      SERVES 8. Per serving: 711kJ, 14g fat (2g sat), 9g carbs, 150mg sodium, 1g fibre, 2g protein

      Course Main Course

      Servings 8Calories 169 kcal

      ½ cup extra-virgin olive oil3 cloves garlic thinly sliced1 tbsp fresh ginger grated1 lemon juice and zest 1 lime juice and zest saltfreshly ground black pepper16 king prawns deveined with shell intact8 small brown onions peeled8 peppadews
      Whisk together oil, garlic, ginger, citrus juice and zest. Season to taste.Thread prawns, onions (halved if necessary) and Peppadews onto eight metal or pre-soaked wooden skewers. Place kebabs in a baking dish and pour ginger mixture over. Marinate at room temperature, turning occasionally, for 10 minutes.Place kebabs on the braai, turning and basting with marinade occasionally, until lightly charred and cooked through (about four minutes).

      Cooking prawns in their shells concentrates the flavour.

      Keyword braai, seafood

      SERVES 8. Per serving: 711kJ, 14g fat (2g sat), 9g carbs, 150mg sodium, 1g fibre, 2g proteinWhole Braai’d Fish RecipeEnjoy a delicious and sustainable seafood dish right off the grill. GO GREEN! Choose from a variety of options like angelfish, dorado, hake, snoek, pole-caught tuna, yellowtail, Alaskan wild salmon, or rainbow trout for a healthy and flavourful meal.

      Whole Braai’d Fish

      SERVES 8. Per serving: 1 003kJ, 14g fat, 4g carbs, 460mg sodium, 1g fibre, 25g protein

      Course Main Course

      Calories 239 kcal

      2 whole salmon or trout (about 1kg each), scaled, gutted and rinsed2 tsp sea salt1 medium onion thinly sliced1 lemon thinly sliced10 sprigs fresh thyme2 tbsp olive oil2 tbsp flour or gluten-free rice flour
      Place fish directly on the grates of a grill preheated to medium. When skin is browned on one side (about eight minutes), use two metal spatulas to loosen and carefully flip each fish. Cook for about 10 minutes more or until an instant-read thermometer inserted into the thickest part of the fish registers 57°C. Take off grill.Allow fish to cool for five minutes, then remove butcher string and filling before serving.

      Keyword braai, seafood

      SERVES 8. Per serving: 1 003kJ, 14g fat, 4g carbs, 460mg sodium, 1g fibre, 25g proteinWeber Oysters With Toasted Quinoa RecipeIndulge in a gourmet treat with this grilled oyster dish topped with flavourful toasted quinoa. Perfect as a starter or a side for your summer braai.

      Weber Oysters With Toasted Quinoa

      SERVES 8. Per serving: 1 003kJ, 16g fat (4g sat), 11g carbs, 560mg sodium, 1g fibre, 15g protein

      Course Appetizer

      Servings 8Calories 239 kcal

      5 tbsp extra-virgin olive oil2 tbsp unsalted butter100g prosciutto thinly sliced2 cloves garlic minced1 lemon juice and zest½ tsp chilli flakes1 cup cooked quinoa¼ tsp salt1 tbsp minced parsleyfreshly ground black pepper16 whole live oysters well rinsed
      Combine olive oil and butter in a saucepan over medium-low heat. Sauté prosciutto until crisp. Add garlic and sauté until fragrant (about 30 seconds). Add lemon juice and zest, chilli flakes, quinoa, salt, parsley and black pepper to taste. Cook over low heat until quinoa is slightly browned and crunchy (about five minutes).Place oysters, cupside up, on the Weber; cover and cook until shells open slightly (about one minute).Using oven mitts, remove oysters from the braai and open the shells with a knife (they should open easily). Spoon quinoa mixture onto each oyster and return to the Weber. Cover and grill for five minutes. Serve immediately.

      Keyword braai, seafood

      SERVES 8. Per serving: 1 003kJ, 16g fat (4g sat), 11g carbs, 560mg sodium, 1g fibre, 15g proteinNeed more braai recipe inspiration? Try these: More

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      in diet and nutrition

      The Potato Flight Trend Is Having A Moment — Here Are 3 Stuffed Potato Recipes You’ll Love

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      If you haven’t caught the #bakedpotatoflight craze yet, it’s time to get on board! TikTok is buzzing over this mouthwatering trend and we’ve got three stuffed baked potato recipes you need to try right now. Created by Naomi Teal, these loaded spuds could cure your hangover, fuel you for the toughest of mornings and power your post-workout recovery. Plus, they’re decadent, delicious — but totally good for you!The Loaded Breakfast This bad boy, with shiitake mushrooms, eggs and asparagus is going to get you going. Shiitake mushrooms are great for its vitamin D and B’s. They also improve energy levels and brain function, reduce inflammation and support your immune system.

      Breakfast Stuffed Potatoes

      Start your day with this loaded breakfast spud. Packed with shiitake mushrooms, eggs and asparagus, it’s the morning boost you need to power through your day.

      Cook Time 45 minutes mins

      Course Breakfast, Lunch

      Servings 1 serving

      1 medium sweet potato40g shiitake mushrooms (sliced)handful of spinach1 tbsp coconut oil4 asparagus2 medium eggspinch of sea salt and pepper
      Bake the sweet potato at 180° for 45 minutes until completely cooked through, once cooked take out and leave the oven on.Prepare a small pan with water and bring to boil. Whilst the sweet potato is baking gently heat the coconut oil in a pan and  add the mushrooms, salt and pepper and cook on a medium heat for 2-3 minutes, take off the heat and throw in the spinach to slightly wilt.Halve your baked sweet potato and spoon out 3 tbsp from each half (still leaving some sweet potato inside), add the mushroom and spinach and then crack open each egg carefully and put into each potato half.Place on a baking tray and place in the oven, cook for 4 minutes for a medium runny yolk.Whilst they are cooking blanch the asparagus in the pan of boiling water for 3 minutes, aldente preferably, then strain. Plate the loaded potato halves and use the asparagus to dip in your yolks — oh yes!

      Keyword Viral Recipes

      READ MORE: Your Ultimate Protein Pancake RecipeThe Stuffed Potatoes Hangover CureOne too many shots last night? Restore those depleted nutrients with essential electrolytes. Cure those greasy fat cravings with healthier fats like cashews and avocado, while protein-rich turkey and black beans give your energy levels a much-needed boost.

      Protein-Rich Stuffed Potatoes

      Recharge with this nutrient-packed spud. Essential electrolytes, healthy fats from cashews and avocado, plus protein-rich turkey and black beans will restore your energy and curb cravings.

      Prep Time 20 minutes minsCook Time 40 minutes mins

      Course Lunch, Side Dish

      Servings 1 serving

      1 sweet potato125g minced turkey or finely diced breast8 cherry tomatoes1 tsp apple cider vinegar½ tsp garlic finely choppedpinch of chilli powderpinch of smoked paprika½ tsp brown miso paste2 tbsp coconut oil50g black beans3g coriander choppedpinch of salt and pepperGuacamole½ avocado½ lime juiced3g coriander choppedpinch of salt and pepperfresh red chilli a few thin slices to garnishCashew Cream50g raw cashews½ tsp tahini1 lemon juicedpinch of salt and pepper
      Soak the cashews in a bowl with boiling water for 20 minutes.Wash then bake the potato at 180°C for 45 minutes until completely cooked through. Whilst the potato is baking, slowly heat the coconut oil in a pan and add the garlic and turkey, gently cook for 5 minutes. Then add the beans, chilli, paprika, vinegar, miso, salt, pepper and cook for a further 10 minutes on a low heat. Take off the heat and add the chopped coriander.Cashew cream: drain the cashews and blend all the ingredients together in a blender or Nutri-bullet until smooth.Guacamole: spoon out the flesh from the avocado and mash it in a small bowl with a fork and then mix in the remaining ingredients.Halve the baked potato, spoon out 2 tbsp from the middle of each half and add it to the beans and tomatoes, combine and spoon back into the skins.Add a generous spoonful of guacamole and cashew cream on top — don’t forget those fresh chilli slices for an extra kick!

      Keyword Viral Recipes

      READ MORE: Try This Easy One-Pot Chicken, Basil And Tomato Orzo Recipe For Dinner Tonight The Post-Workout Fuel The potassium in the potato helps to prevent lactic acid build-up, which causes muscle cramps. The quinoa and black beans are essential proteins for muscle repair.

      Post-Workout Stuffed Potatoes

      Feeling drained after your workout? This stuffed baked potato is your perfect post-exercise snack. Packed with potassium to prevent muscle cramps and quinoa with black beans for essential protein, it’s designed to aid muscle recovery and replenish your energy.

      Cook Time 43 minutes mins

      Course Snack

      Servings 1 serving

      1 medium baking potato25g quinoa3 dried apricot diced1 hand full fresh parsley½ hand full fresh mint¼ red onion finely diced5 cherry tomatoes halved1 tsp lemon juice1 tsp apple cider vinegar1 tsp extra virgin olive oil¼ can can black beans rinsed2 tbsp tomato sauce2 tsp mayonnaise you can use vegan mayo1 spring onion dicedsproats for toppingpinch of sea salt and pepper
      Bake the potato at 180*C for 45 minutes until completely cooked through. Whilst the potato is baking boil the quinoa for 10 – 15 minutes until done, then drain.Finely chop the parsley and the mint and mix with the quinoa along with the apricot, tomatoes, onion, lemon juice, vinegar and olive oil — combine.Halve the potato and and top with the quinoa mixture, some tomato sauce, black beans, mayonnaise, spring onion and sproats.

      Keyword Viral Recipes

      Editor-Approved Potato Flight Combos:Our editors are all in on the potato flight trend and these are the combos we’re currently obsessed with:Gotlhokwang Angoma-Mzini, Editor: Caramelised onions and mushrooms with finely chopped red, yellow and green peppers, spicy mince and a gooey cheese topping.Kelleigh Korevaar, Managing Editor: Think disco fries with a twist—spring onion, creamy chilli sauce, mozzarella and maybe a bit of crispy bacon for that extra protein boost.Michelle October, Features Editor: A mix of chicken mayo, green onion, spinach, chilli flakes and crispy onions on top for crunch.Chamain van Zyl, Online Editor: Aromat and sour cream on a baked potato, always a win. But to elevate it, try taco-spiced mince, guacamole, sour cream and a fresh salsa salad. Pure bliss!Looking for more recipes? More

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      in diet and nutrition

      43 Protein-Packed Chicken Variations Every Fit Girl Will Love

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      The humble, reliable chicken is protein-packed… but can get boring, fast. To the rescue, we’ve got a whopping 43 chicken variations to spice things up.

      Chomping on a skinless, boneless chicken breast gives you 23 muscle-building grams of protein for the bargain price of a single gram of saturated fat and 460kJ – and that brings you one step closer to tight abs and lean thighs. The problem? This omnipresent piece of poultry is… not that thrilling.

      The solution: 43 fabulous makeovers for your average chicken breast. Each mix uses just a few easy ingredients that are probably in your kitchen already, and none take longer than 25 minutes. Try a few. The next time you say something tastes like chicken, it’ll be a compliment.

      Image by Mariam Antadze on Pexels

      Epic stir-fried chicken variations

      The Basics

      For stir-fry, cut a raw chicken breast into bite-size pieces or thin strips. Cook it in a non-stick pan or wok over medium-high heat until browned (three to five minutes). Add one of the following groups of ingredients – in the order listed – and cook for five more minutes, stirring frequently.

      Pick your flavour combos:

      Bell Pepper Mix: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 cup green or red bell pepper strips; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes

      Veggie Blend: 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 spring onion, sliced; 2 Tbsp chopped unsalted peanuts

      Asparagus and Cashew: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped unsalted cashews

      Sweet Lemon: 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c mangetout; 1 c chopped celery

      Asian Broccoli: 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into long strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced-sodium soy sauce

      Hoisin Mangetout: 1 whisked egg; 1/2 c mangetout; 1/2 c green or red bell pepper strips; 1/4 onion, cut lengthwise into long strips; 1 Tbsp hoisin sauce

      Flavour tip:

      Sesame oil gives stir-fries a distinct flavour. Nutritionally, it’s similar to olive oil because it’s full of heart-healthy unsaturated fats. (Make sure you get plain, not toasted sesame oil.) But if you don’t have it, use canola or peanut oil, not olive, which goes up in smoke at high temperatures.

      READ MORE: This Cape Malay Stuffed Linefish Is Simple And Delicious

      Delish baked chicken variations

      The Basics

      Preheat the oven to 180 degrees Celsius and douse your chicken in sauce, rub it with spices, crust it with goodies or stuff it with savouries. Bake, uncovered, for 20 to 25 minutes.

      Sauce things up

      Watery baths like salsa will do just fine in the oven. But thicker sauces must be mixed with water or stock or you’ll be left with sticky, blackened char. Use a small baking dish with raised sides to keep the meat swimming.

      Fiesta: 1/3 cup salsa

      Italian: 2 Tbsp marinara sauce, 2 Tbsp water

      Honey Mustard: 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil

      Spiced Up: 3 Tbsp chicken stock; 1 Tbsp mustard; 1 clove garlic, crushed

      Cream of Mushroom: 2 Tbsp condensed mushroom soup, 2 Tbsp water

      Pesto: 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken stock

      Sweet and Sour: 2 Tbsp reduced-sodium soy sauce, 1/4 c crushed pineapple with juice

      Coconut Curry: 3 Tbsp chicken stock, 2 Tbsp light coconut milk, 1/4 tsp curry powder

      Apple Glaze: 1/3 c chicken stock, 1 Tbsp maple syrup, 1 Tbsp apple juice

      Herbed Citrus: 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary

      Rubbed recipes

      Rub these mixtures evenly over each breast, then coat with cooking spray.

      Chilli Covered: 1/4 tsp each garlic powder, chilli powder, black pepper and oregano; salt to taste

      Tri-Herb Rub: 1/4 tsp each dried basil, rosemary and thyme; salt and pepper to taste

      READ MORE: 6 Delicious Winter Soup Recipes – Plus Sides!

      Crusted bakes

      Crack an egg into a shallow bowl, whisk it, dip the chicken in it, and then roll the chicken in a plate of one of these coatings:

      Nut Covered: 1/3 c finely chopped nuts

      Italian Topped: 1 Tbsp finely grated Parmesan cheese, 1 Tbsp Italian breadcrumbs, a pinch of black pepper

      Faux Fried: 1/2 c crushed corn or bran flakes

      Stuffed chicken ideas

      Pound the daylights out of your chicken breast with a meat tenderiser until it’s uniformly thin. Then arrange any of the following ingredients on the breast, roll it up and secure it with toothpicks or kitchen twine.

      Ham and Cheese: 1 slice Cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper

      Stromboli: 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped

      Pizza: 1 slice mozzarella; 1/4 c chopped tomatoes; 3 leaves fresh basil, chopped

      Spinach Stuffed: 1 small handful baby spinach leaves, chopped; 1 Tbsp blue-cheese crumbles; 1 clove garlic, crushed

      Deli Style: 1 slice mozzarella, 1 slice salami, 1 Tbsp chopped roasted red pepper

      Sun-dried Tomato: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp chopped sun-dried tomatoes, 1/4 tsp oregano

      Mediterranean: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp diced olives, 1/4 tsp lemon zest

      Parmesan Pesto: 1 Tbsp pesto, 1 Tbsp shredded Parmesan cheese, 1/4 tsp black pepper

      Flavour tip:

      To lock in juices, sear the breast in a hot pan for one to two minutes per side before baking.

      READ MORE: This Healthy Cauliflower Risotto Is A Winter Dream

      Image by Gerald Jake Abangan on Pexels

      Grilled chicken variations

      The Basics

      Soak the chicken in these marinades for at least an hour. Heat a grill or place a non-stick pan over medium-high heat on the stove. Cook for three to five minutes per side.

      Booze Infused: 2 Tbsp bourbon, 1 tsp deli-style mustard, 1/4 tsp black pepper

      Sweet Booze Infused: 2 Tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed

      White Wine Dressed: 2 Tbsp white wine; 1 clove garlic, crushed; 1/4 tsp thyme

      Rich and Creamy: 2 Tbsp plain yoghurt, 1/4 tsp dill

      Curry Cream: 2 Tbsp plain yoghurt, 1 tsp olive oil, 1/4 tsp curry powder

      Margaritaville: 2 Tbsp lime juice, 1 tsp olive oil, 1/4 tsp coriander

      Cumin and Lime: 2 Tbsp lime juice, 1/4 tsp cumin, 1/4 tsp red pepper flakes

      Lemon Zest: 2 Tbsp lemon juice, 1/4 tsp lemon zest, 1/4 tsp black pepper

      Balsamic Herb: 2 Tbsp vinaigrette, 1/4 tsp rosemary

      Ginger Spiced: 2 Tbsp orange juice, 1/4 tsp powdered ginger, 1/4 tsp coriander

      O-juiced: 2 Tbsp orange juice, 1 Tbsp hoisin sauce, 1/4 tsp red pepper flakes

      Soda Popped: 2 Tbsp Coca-Cola, 1/4 tsp black pepper

      Red Pepper Pop: 1 Tbsp reduced-sodium soy sauce, 1 tsp sesame oil, 1/4 tsp red pepper flakes

      Hawaiian Punch: 2 Tbsp pineapple juice; 1 clove garlic, crushed; 1/4 tsp black pepper

      Flavour tip

      Mix the marinade ingredients well in a resealable plastic bag, drop in the chicken, seal, shake and refrigerate. More

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      in diet and nutrition

      6 Delicious Winter Soup Recipes – Plus Sides!

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      Temperatures are dropping, socks are getting thicker and you’re suddenly finding you need an extra blanket on your bed at night. Winter is here, and it brings with it more time snuggled up indoors, endless cups of tea and, of course, bowls of steaming soup. There’s no better side for soup than fresh bread, so here’s a round-up of six super winter soup recipes and sides to go with them.

      Note: Stick to low-GI wholewheat bread whenever possible, or leave it out completely. These soups are filling enough to go without the side!

      READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

      Want More Winter Soup Recipes? We’ve Just Launched The Ultimate Soup Cookbook!

      In this book, you’ll find light broths, bold bisques and scrumptious stews so satisfying, you’ll be craving them all year long. It’s time to simmer, stir and slurp your way to better meals with:

      45 Easy, Healthy Homemade Soup Recipes

      Energy Boosting Foods

      The Best Blenders That Do It All

      Ingredients That’ll Help Curb Cravings

      6 Winter Soup Recipes That’ll Warm You Up, Stat!

      1. Cheeky Broccoli And Cheese Soup

      Broccoli and cheese are a heavenly match, and this is a good way to disguise healthy green vegetables if your family members aren’t mad about them.

      Broccoli And Cheese Soup

      Broccoli and cheese are a heavenly match, and this is a good way to disguise healthy green vegetables if your family members aren’t mad about them.

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course SoupCuisine American

      ½ OnionOlive Oil2 Cups Broccoli1 Litre Chicken or vegetable stock1 Tin Evaporated milk1 Cup Cheddar cheese, gratedFor The SideButter, softenedLemon zest, gratedLow-GI brown bread, toasted
      Fry the onion in a little oil until soft. Add broccoli, stock and evaporated milk. Boil until the broccoli is soft.Add cheddar cheese. Blend until smooth.For the side: Mix softened butter with grated lemon zest, then spread onto toasted low-GI brown bread. Serve with the broccoli soup and enjoy.

      Keyword Healthy Recipes, soup

      READ MORE: Make This Cold-Fighting Lettuce, Fennel & Pea Soup If You’re Feeling Under The Weather

      2. Smoky Bacon And Bean Soup

      The best thing about this soup is that you can make it with items from your kitchen cupboard or freezer.

      Smoky Bacon And Bean Soup

      The best thing about this soup is that you can make it with items from your kitchen cupboard or freezer.

      Prep Time 5 minutes minsCook Time 10 minutes mins

      Course SoupCuisine Spanish

      Few Rashers Bacon, chopped 1 Tin Italian tomato and onion mix1 Tin Butter beansFor The SideSoft butter1 Clove Garlic, choppedDried herbsLow-GI white bread
      Fry a few rashers of chopped bacon until crispy. Add tomato and onion mix and butter beans.For the side: Make herbed garlic butter by mixing together butter, garlic and dried herbs. Spread this mixture onto slices of low-GI white bread then grill until crispy and golden.Dunk the garlic bread into the soup for a hearty meal that’ll warm anyone up from the inside.

      Keyword bacon, dinner, Easy Meals, soup

      3. Tummy-Filling Sweetcorn & Chicken Soup

      This soup is a great way to use up leftover roast chicken pieces.

      Cosy Chicken & Corn Chowder Soup

      Cosy up with a hearty bowl of this chicken and corn chowder. This soup is a great way to use up leftover roast chicken pieces.

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course SoupCuisine American

      2 Potatoes, chopped1 OnionButter1 Tin Creamed sweetcorn1 Tin Whole kernel corn, drained1 Can Cream of chicken soupDash MilkLeftover chicken, chopped into small piecesFor The SideLow-GI brown bread, toastedParmesan, grated
      Fry the potatoes and onion in butter, then add sweetcorn and corn. Add chicken soup, a dash of milk and leftover chicken.For the side: While the soup bubbles away, toast a few slices of low-GI brown bread, top with Parmesan and grill until the cheese has melted into the bread. Serve the soup when the potatoes are completely soft, with a healthy portion of Parmesan toast.

      Keyword chicken, Easy Meals, Healthy Recipes, soup

      READ MORE: Give Your Salad A Winter Makeover With This Butternut And Beetroot Recipe

      4. Hearty Veggie Noodle Soup

      If you have odds and ends of vegetables in your fridge, you can whip up this soup for almost nothing.

      Hearty Vegetable Noodle Soup

      If you have odds and ends of vegetables in your fridge, you can whip up this soup for almost nothing.

      Prep Time 5 minutes minsCook Time 20 minutes mins

      Course SoupCuisine Vegetarian

      1 OnionOil3 Carrots, chopped2 Stalks Celery, chopped2 Zucchinis, chopped2 Tbsp Tomato paste2 Cups Vegetable stock2 Cups Short pasta (macaroni, penne, fusilli or shells)For The SideBreadOlive oilSalt
      Fry one onion in a little oil, then add carrots, celery and zucchini.Add tomato paste and stock to the mixture. Bring to the boil, then add short pasta (macaroni, penne, fusilli or shells) and cook until the pasta is al dente.For The Side: To serve with the soup, make homemade croutons by cutting bread into cubes. Sprinkle with olive oil and salt, then roast in the oven until crispy. Sprinkle the homemade croutons into noodle soup just before serving – scrumptious.

      Keyword dinner, Easy Meals, soup, vegetarian

      5. Creamy Mushroom Soup

      This soup couldn’t be simpler and it works for a laid-back dinner party starter.

      Creamy Mushroom Soup

      This soup couldn’t be simpler and it works for a laid-back dinner party starter.

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course SoupCuisine Vegetarian

      2 Punnets Mushrooms, sliced1 Onion, chopped3 Cloves Garlic, choppedButter2 Cups Fresh cream1 Cup Vegetable or chicken stockDollop Sour cream (optional), for servingFor The SideBreadOlive oilBrown onion soup powder
      Fry mushrooms, onion and garlic in melted butter until all the mushrooms are brown and tender.Add fresh cream and stock, simmer for five minutes, then turn off the heat.For The Side: Cut slices of bread into “soldiers”, drizzle with olive oil and sprinkle with brown onion soup powder, then bake until completely crispy. The brown onion soup gives them a salty, savoury flavour.Serve bread with the hot mushroom soup and top with sour cream, if you have some.

      Keyword 15-Minute Recipes, dinner, Easy Meals, vegetarian

      READ MORE: 15-Minute One-Pan Chicken With Green Beans In Tomato Sauce

      6. Meaty Lasagne Soup

      If your family loves lasagne, they’ll adore this twist on the classic pasta dish.

      Meaty Lasagne Soup

      If your family loves lasagne, they’ll adore this twist on the classic pasta dish.

      Prep Time 5 minutes minsCook Time 25 minutes mins

      Course SoupCuisine Italian

      1 Onion, chopped2 Carrots, chopped500 Grams Mince2 Tins Chopped tomatoes2 Cups Beef stock1 Cup Elbow macaroni or lasagne sheets, broken upFor The Side3 Slices BreadOlive oilDried herbs
      Fry onion and carrot until golden brown, then add the mince until browned.Add tomatoes and simmer.Add beef stock and elbow macaroni (or broken lasagne sheets). Cook until the pasta is soft.For The Side: Toast bread, then whizz in a blender until a chunky crumb is formed. Fry the crumbs in olive oil with dried herbs, until crispy. Use these crunchy breadcrumbs to top the lasagne soup.

      Keyword beef, dinner, Easy Meals, Healthy Recipes, soup More

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      15-Minute One-Pan Chicken With Green Beans In Tomato Sauce

      by

      We’ve all been there – scrambling for a recipe when the lights go out (hello old friend, #loadshedding). Forget takeout and frozen meals – fire up the gas burner, grab a pot and let’s get cooking.  This hearty chicken braise recipe packs in all the flavours – tomatoes, green beans, garlic and white wine – with only 10 minutes of simmering. Add a crunchy green salad and that’s dinner done.

      Serves 4. Per 324g serving: 1839kJ, 11g fat (1.5g sat), 690mg sodium, 42g carbs, 9g fibre, 6g sugars, 40g protein

      One-Pan Chicken Recipe

      Chicken With Green Beans In Tomato Sauce

      This quick and flavourful dish features tender chicken breasts paired with vibrant green beans, all cooked together in a savoury tomato sauce. Plus, it only takes 15 minutes!

      Prep Time 5 minutes minsCook Time 10 minutes minsTotal Time 15 minutes mins

      Course Main Course

      Servings 4 servingsCalories 439 kcal

      400g ripe tomatoes, peeled10 garlic cloves peeled and roughly chopped½ tsp sea salt1 anchovy fillet180g fine green beans 1 packet4 free-range chicken breasts½ tsp black pepper3 tbsp flour2 tbsp olive oil½ cup white wine1 sprig fresh origanum¾ cup chicken stock
      Roughly chop the peeled tomatoes and set aside.Crush the garlic on a board by sprinkling with sea salt, covering with the face of a knife and pulling the blade towards you. Mash the anchovy into a paste.Blanch the green beans, then top and tail and cut into two-centimetre sections.Season the chicken breasts with salt and pepper, then dust with flour, shaking off the excess.Heat the oil in a large pan over medium-high heat. Add the chicken and cook for three to four minutes per side, until golden. Set aside.Add the garlic and anchovy to the pan and cook over medium heat for one minute.Add the wine, bring to the boil and cook until almost completely reduced.Add the tomatoes, origanum and stock and simmer for 10 minutes or until it thickens into a sauce.Add the chicken breasts and beans and cook for one minute to heat through. Serve.

      Keyword 15-Minute Recipes, chicken

      Looking for more quick meals? More

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      Make This Cold-Fighting Lettuce, Fennel & Pea Soup If You’re Feeling Under The Weather

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      Whether you’re sick or just plain sick of the frosty temps and in search of winter soups for cold weather, we’ve got you covered. This pea soup recipe has antioxidants, including vitamin C, which help fight disease-causing free radicals. And we can’t get enough of this delicious, vibrant, green soup.

      “Salad isn’t the only way to serve lettuce in a bowl – here, it lightens up pea soup and adds some texture to make every spoonful extra satisfying,” says Giada De Laurentiis, creator of this pea soup recipe.

      READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

      Why This Pea Soup Recipe Is Great For Colds

      It’s packed with antioxidants: Peas are packed with antioxidants, like vitamin C, vitamin E, zinc, catechin and epicatechin. These antioxidants help build your immune system so you’re better able to avoid the sniffles. Fresh fennel bulb is also a good source of vitamin C which is critical for immune health.

      It is hydrating: Lettuce is super hydrating. When you’re sick you’re always encouraged to stay hydrated and drink plenty of liquids. And because water makes up over 95% of raw lettuce it’s a great booster booster.

      It’ll help you feel better: So there actually is a real reason people suggest you eat soup when you’re sick. The sodium in soup may act in a similar way to gargling warm salt water and help relieve sore throat pain. Plus, the heat helps clear nasal congestion and can relieve pain and sinus pressure. And of course, with all the veggies we tend to pack into soups, the nutrient-dense nature of soups may help, too.

      READ MORE: This Aubergine Curry Is The Ultimate Winter Comfort Meal

      3 Amazing Blenders You Should Make Your Winter Soups With

      Smeg Hand Blender

      This retro-styled set chops, blends, whisks and mashes. Plus, immersion blenders allow you to blend directly in your pot which means less dishes.

      Nutribullet Blender Combo

      Jug blenders make dumping and blending soups so easy. This one is especially great as you can use it while sauces and soups are still hot (no waiting for it to cool).

      Smartlife Soup Maker

      Five pre-programmed settings and powerful blades easily liquify veg, while a heating plate warms the contents inside. Hardly any dirty dishes thanks to this nifty gadget.

      READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs In

      Try One Of Our Favourite Winter Soups For Colds

      Cold-Fighting Lettuce, Fennel & Pea Soup Recipe

      Giada De Laurentiis

      Adapted from Giada’s Feel Good Food: My Healthy Recipes and Secrets, this pea soup recipe has antioxidants, including vitamin C, which help fight disease-causing free radicals. Per serving: 731kJ, 9g fat (5g sat), 18g carbs, 6g sugar, 289mg sodium, 6g fibre, 7g protein.

      Prep Time 10 minutes minsCook Time 20 minutes mins

      Course SoupCuisine Healthy

      Servings 4 peopleCalories 175 kcal

      3 Tbsp Unsalted butter1 bulb Fennel, chopped, fronds reserved for garnish2 large Shallots, chopped1 head Bibb or butter lettuce, cut into 1cm-wide strips280 grams Frozen baby peas1½ cups Low-sodium chicken stock¾ tsp Fennel seeds½ tsp Kosher salt½ tsp Freshly ground black pepper
      Melt butter in a saucepan over medium heat. Add fennel and shallots. Cover and cook, stirring occasionally, until vegetables soften (about six minutes).Add lettuce and stir until it wilts (one to two minutes). Mix in peas, stock and one cup water and bring to a boil. Cover, reduce heat to medium-low and simmer until vegetables are just tender (about five minutes).Transfer to a blender, add fennel seeds and purée until smooth. Return soup to the pot over a low heat. Add the salt and pepper and thin with water if needed. Once heated, ladle soup into bowls and garnish with fennel fronds.

      Keyword comfort food, Easy Meals, healthy soup, Pea Soup, soup, vegetarian

      Per serving: 731kJ, 9g fat (5g sat), 18g carbs, 6g sugar, 289mg sodium, 6g fibre, 7g protein. More

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      Braaied Cowboy Steak With Green Salad Is The Easy, Flavoursome Recipe You’ve Been Looking For

      by

      As the temperature decreases, your craving for comforting, heart meals seems to only increase. And sometimes you just feel like a juicy steak. This cowboy steak recipe with satisfy all your cravings and makes a great meal prep lunch option if you’re just cooking for one.

      READ MORE: 3 Low-Calorie Raw Dinner Recipes For When Load Shedding Catches You By Surprise

      What Is A Cowboy Steak?

      Getty Images

      Côte de Bœuf, Cowboy Steak, Rib steak, Ribeye or Wingrib cut… There are many names for this delicious cut of meat. According to The Fat Butcher, Côte de Bœuf translates to “cut of beef” or “cut of the cow”. It is also arguably one of the most flavoursome cuts you can get.

      “It boasts intense marbling and is also the closest muscle to the heart of the cow. This means that it enjoys a consistent supply of oxygenated blood, allowing for rich flavour at the right maturation. The Ribeye is cut from the rib section of the cow, located between the front quarters and the midriff of the animal,” says The Fat Butcher.

      READ MORE: 5 Quick And Easy Air Fryer Recipes

      Braaied Cowboy Steak Recipe With Green Salad

      “A grass-fed côte de boeuf (rib steak with bone attached, also called a “cowboy steak”) has the perfect ratio of fat to meat, which makes it ideal for braaiing,” says Jackie Cameron, chef and owner of Jackie Cameron School of Food & Wine.

      Braaied Cowboy Steak With Green Salad

      Jackie Cameron

      A grass-fed côte de boeuf (rib steak with bone attached, also called a “cowboy steak”) has the perfect ratio of fat to meat, which makes it ideal for braaiing. This recipe will be a firm load shedding favourite. Per 402g serving: 2 633kJ, 37g fat (17g sat), 2g carbs, 370mg sodium, 1g fibre, 67g protein

      Prep Time 10 minutes minsCook Time 20 minutes mins

      Course Main Course, SaladCuisine French, South African

      Servings 4 peopleCalories 630 kcal

      2x 650 gram Côte de boeufSalt and pepper50 grams Salted butter1-2 Tbsp Lemon juice, freshly squeezed1 cup Canola oil20 Sage leaves1 Tbsp 1 tbsp capers4 handfuls Salad leaves
      Braai steaks for about 10 minutes, turning every two minutes, until medium-rare. Remove steaks, season and allow to rest for seven minutes while you make the salad.Add the butter to a cold pan and bring it up to medium heat. Cook until the colour is slightly brown and it starts to give off salty, nutty aromas. Add lemon juice immediately, then move the pan off the heat. Season and allow butter to cool, without getting cold.Heat oil in a pot over medium heat and add the sage leaves. When the leaves are a vibrant bright green and have stopped sizzling they are ready to be removed. Drain on paper towel.Fry the capers in the sage oil over a medium-low heat until there are no more little bubbles forming around them − this means all the moisture has been released and they will stay crisp. Blot on paper towel.Place the salad leaves in a bowl and toss with the lemon-butter dressing; sprinkle over the sage leaves and capers. Slice the steak and divide among four plates, with the salad and serve.

      Keyword beef, braai, comfort food, dinner, Easy Meals, Healthy Recipes, high-protein, low-carb, Steak More