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    Samp & Beans (Umngqusho), Exactly How Your Gran Made It

    First things first, samp and beans is not the type of dish you can cook when in a hurry. An African staple, with different versions found throughout southern Africa, both dried samp and dried beans need to be soaked before cooking – a process that slashes the cooking process in half. Below, cookbook author and TV chef Liziwe Matloha teaches us how to make this African classic! READ MORE: Chicken Necks, Feet And Gizzards For A Taste Of Home

    About Dinner At Matloha’s by Liziwe Matloha

    In this book, you’ll find recipes for all times of the day and every season. From oxtail stews that’ll remind you of your grandmother’s cooking to salads and soups – plus everything in between, Dinner At Matloha’s will cater to your every craving whether nostalgic, modern or simple.

    Let’s Make Umngqusho:PS: Seen #GutHealth all over your social media lately and want in? Samp and beans are jam-packed with fibre which is known to aid digestion and improve gut health.

    Umngqusho (Samp & Beans)

    Liziwe Matloha

    Course Side DishCuisine South African

    Servings 4

    1 Casserole Dish
    2 cups Dried samp1 cup Dried sugar beans2 tbsp Chicken stock powder2 Bay leaves3 cups Warm water5 tbsp Butter cut into cubesSalt and ground black pepper to taste
    1. Place the samp and sugar beans in a large bowl. Cover with warm water and leave to soak overnight, or for at least 4 hours. Drain the samp and beans and rinse briefly. Place in a large pot and cover with 3–4 cups water. Place over low heat and simmer for about 40 minutes, until just tender. 2. Drain the cooked samp and beans and return to the pot along with the chicken stock powder, bay leaves and salt and pepper to taste. Add 3 cups (750ml) warm water.3. Cook over low to medium heat for 45–50 minutes, until the samp and beans are soft and tender (add extra warm water if necessary). 4. Stir the butter into the warm umngqusho before serving.

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    Chicken Necks, Feet And Gizzards For A Taste Of Home

    A great source of collagen, chicken feet are touted as skincare’s best kept secret. They consist mostly of connective tissue — skin, cartilage, tendons and bones. Chicken feet may not only improve skin health and appearance, but may help reduce your body’s joint pain. Below, TV chef, author and food editor Liziwe Matloha shows us how to prepare a chicken feet, gizzards and chicken neck mix that might just turn into a regular in your kitchen.Dinner At Matloha’s by Liziwe Matloha

    About Dinner At Matloha’s by Liziwe Matloha

    In this book, you’ll find recipes for all times of the day and every season. From oxtail stews that’ll remind you of your grandmother’s cooking to salads and soups – plus everything in between, Dinner At Matloha’s will cater to your every craving whether nostalgic, modern or simple.

    Chicken Necks, Gizzards and Feet Recipe“You can buy packets of cleaned and prepared frozen chicken necks, gizzards (known as ‘magies’) and feet from the supermarket. However, if you’re faced with having to clean them yourself, you might need to find someone to show you how to make them ‘ready for the pot,” advises Matloha.

    Chicken Necks, Gizzards and Feet

    Liziwe Matloha

    Servings 4

    1 Casserole Pot1 Knife
    250g Chicken gizzards250g Chicken necks350g Chicken feet1 Medium Onion, chopped1 tsp Salt2 Tbsp Mild curry powder1 tsp Peri-peri powder1 tsp Dried rosemary, origanum or mixed herbs  1 cube Stock cube Salt and ground black pepper to taste
    Place the gizzards in a pot. Cover with water and add 1 tsp salt. Bring to a boil and cook for 30 minutes, or until just tender. While the gizzards are cooking, place the necks and feet in a separate pot, along with the onion, curry powder, peri-peri powder, dried herbs, stock cube and salt and pepper to taste. Cover with water. Bring to a boil and cook on medium heat for 40 minutes. At the end of the cooking time, add the cooked gizzards to the pot with the necks and feet. Continue cooking for a further 15 minutes (top up with a little boiling water, if necessary), until you have a rich, glossy gravy. Serve with pap or samp.

    “You can buy packets of cleaned and prepared frozen chicken necks, gizzards (known as ‘magies’) and feet from the supermarket. However, if you’re faced with having to clean them yourself, you might need to find someone to show you how to make them ‘ready for the pot,” advises Matloha.

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    This Easy Snap Peas Side Dish Deserves A Spot On Your Braai Menu

    Balancing a summer braai menu need not be complicated. Braais, by their very nature, are meant to free up your time – allowing you enough time to chat away while tending (not stressing) about your dishes. This snap peas recipe retains nutrients and it only takes 15 mins to prep. Plus, snap peas are packed with nutrients such as vitamin C, which aids with immune function and helps heal cuts and wounds; iron, which helps produce red blood cells – as well as Vitamin K, which boosts bone health and helps with blood clotting.READ MORE: How To Keep Your Vegetables Fresher For Longer — 6 Genius HacksBlistered Snap Peas RecipeLooking to bulk up your vegetable dishes at a braai? Look no further than this blistered snap pea recipe that takes little time to prepare.

    Blistered Snap Peas

    This snap peas recipe retains nutrients and it only takes 15 mins to prep.

    Prep Time 15 minutes mins

    Course Lunch

    Servings 4Calories 111 kcal

    1 Vegetable Grill Basket1 Mixing Bowl1 Serving Platter
    450 g Snap peas, strings removed2 Tbsp Olive oil½ to 1 tsp Chilli powder 2 Lemons, plus wedges for servingCoriander, for servingKosher salt
    Place grill basket on grill and heat grill and basket, covered, on high for 10 mins. In large bowl, toss snap peas with oil, chilli powder and ½ tsp salt. Add to grill basket and grill, tossing twice, until charred and just tender, 5 to 8 mins. Squeeze juice of ½ lemon on top and toss to combine. Transfer to shallow bowl or platter and serve with additional wedges and sprinkle with coriander if desired. 

    Nutrition Facts: About 111 cal. 7 g fat (1 g sat), 4 g pro, 245 mg sodium, 10 g carb 3 g fibre. 
    Photographed By MIKE GARTEN Prop Styling By ALEX MATA Food Styling By SIMON ANDREWS

    Keyword Pea Recipe

    Nutrition Facts: About 111 cal. 7 g fat (1 g sat), 4 g pro, 245 mg sodium, 10 g carb 3 g fibre. How To Make Your Grilling Basket Work Best For YouHere’s how to help prevent foods from sticking, and for extra browning, preheat your grilling basket on the grill before adding ingredients.Toss ingredients. We like snap peas, green beans, small potatoes and carrots – with oil and seasonings before placing in the grill basket. 

    Arrange foods in a single layer. This helps maximise browning and minimise steaming.

    Resist the urge to flip or stir your food often. As with cooking indoors, the less you turn it, the more flavour and browning you’ll develop!READ MORE: 10 Keto-Friendly Vegetables That Are Incredibly Low-CarbMore recipes to try… More

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    Mouthwatering Pork Tenderloin Sandwiches

    Love or hate it, pork is an excellent source of zinc, selenium and vitamins B12 and B6 all of which contribute to helping the immune system function normally. Pork is also a source of vitamins B6, Niacin and Riboflavin that help reduce tiredness and fatigue. Read on to discover one more way to jazz up your pork dishes. READ MORE: A Punchy, Citrusy Salad To Usher In SpringPork Tenderloin Sandwiches RecipeEnjoy a juicy and flavourful pork tenderloin basted with a sweet and tangy honey-mustard sauce. Perfect for a summer picnic or a quick weeknight dinner.

    Pork Tenderloin Sandwiches

    Enjoy a juicy and flavourful pork tenderloin basted with a sweet and tangy honey-mustard sauce. Perfect for a summer picnic or a quick weeknight dinner.

    Prep Time 40 minutes mins

    Course LunchCuisine American

    Servings 4

    1 Small saucepan1 Thermometer
    1 Tbsp Olive oil1 clove Garlic, grated¼ cup Yellow mustard¼ cup Dijon mustard¼ cup Cider vinegar2 Tbsp Packed light brown sugar2 Tbsp Honey1 tsp Hot sauce1 tsp Worcestershire sauce450 g Pork tenderloin, trimmedKosher salt and pepper4 Ciabatta rolls, split and grilled1 Heart romaine, thinly sliced4 Mini-coloured peppers, very thinly sliced
    Heat grill to medium-high. Heat oil and garlic in small saucepan on medium until fragrant, 30 secs. Add mustards, vinegar, brown sugar, honey hot sauce and Worcestershire sauce and whisk to combine. Simmer, stirring occasionally, until thickened, about 3mins.; remove from heat (you should have about 3/4 cup).Season pork with 2 tsp each salt and pepper and grill, covered, turning occasionally, 12 mins. Continue grilling, basting with ¼ cup sauce, until instant-read thermometer registers 63°C , 3 to 6 mins. more. Transfer Pork to cutting board and let rest at least 5 mins. before thinly slicing.Drizzle bottom pieces of rolls with 1/2 Tbsp sauce each, then make sandwiches with lettuce, peppers and pork. Drizzle with remaining sauce and add tops to make sandwiches.

    Secret Sauce: Made with mustard, brown sugar and a splash of cider vinegar, this sandwich’s sauce is inspired by South Carolina–style barbecue. It’s said that the sauce came to be when the state’s immigrant German population added mustard to the BBQ sauce created and popularised by enslaved Africans.
    Nutritional Facts: About 445 cal. 8.5g fat (1.5 g sat), 31g pro, 1 169 mg sodium, 59g carb, 4g fibre. 
    Photographed By MIKE GARTEN Prop Styling By ALEX MATA Food Styling By SIMON ANDREWS

    Nutritional Facts: About 445 cal. 8.5g fat (1.5 g sat), 31g pro, 1 169 mg sodium, 59g carb, 4g fibre. READ MORE: The Potato Flight Trend Is Having A Moment — Here Are 3 Stuffed Potato Recipes You’ll LoveMore recipes to try… More

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    This Healthy Cauliflower Risotto Is A Winter Dream

    A classic, cosy way to cook rice, the risotto stands out not only as a filling and delicious dish but as a veritable winter warmer. And this healthy cauliflower risotto ticks all the boxes.

    This recipe, from Executive Chef Kerry Kilpin’s new offering at Steenberg Wine Farm’s Bistro Sixteen82 winter menu, nails it.

    The new winter menu at Bistro Sixteen82, curated by Kilpin, embodies the essence of winter comfort. Featuring an array of fresh, local, and seasonal ingredients, the menu includes highlights such as umami-glazed Cape Bream and heart-warming desserts like Valrhona chocolate marquise, promising a sensory feast that celebrates the best of what the colder months have to offer.

    But if you can’t make it to the lush foothills of the Steenberg valley, Chef Kilpin has this healthy cauliflower risotto recipe to cosy you up.

    The key to a perfect risotto

    Use the right rice

    A short-to-medium grain rice does well and absorbs the liquid, making it velvety and rich. Another tip: don’t wash the rice beforehand – you want that extra starch to create a good, rich texture.

    Go slowly

    Per Jamie Oliver, cook your risotto slowly on low heat. Also add your broth in ladles: this gives the rice time to absorb each spoonful of broth, slowly plumping up that grain.

    Pay attention

    Like the perfect scrambled egg, you can’t leave a risotto unattended. Stir frequently to prevent the dish from sticking to the bottom of the pan and make sure the rice never dries out.

    Healthy Cauliflower, Corn & Bacon Risotto

    Executive Chef Kerry Kilpin

    This healthy cauliflower risotto is a winter dream and comes together in minutes.

    Prep Time 10 minutes minsCook Time 20 minutes mins

    Course Appetizer, Lunch, Main Course, StarterCuisine Healthy, Italian

    1 onion, chopped100 g butter2 cloves garlic, chopped200 g risotto rice200 ml Steenberg Sauvignon Blanc, or dry white wine15 ml smoked paprika1 cup frozen corn250 g streaky bacon, chopped½ head cauliflower  blended roughly to make “cauliflower rice” 2 cup chicken stock2 sprigs rosemary, chopped125 g parmesan, grated20 g parsely
    Sweat your onions and garlic with 50g butter in a pot for about 2 minutes. Add your rice, cook for a further minute until the rice starts to go translucent on the outside. Add the wine and allow the wine to cook off and the rice to absorb all the liquid. Add the paprika, bacon and enough stock to cover the rice. Cook on a medium heat. After a further 2 minutes, add the cauliflower, corn and rosemary and top with stock. Throughout the cooking process you will add stock and stir from time to time. Keep your risotto moist at all times. If you run out of stock and your rice isn’t cooked, top up using water. Once your rice is about 2 minutes off from being cooked, add the parmesan, butter and parsley and allow to melt. Season to taste and enjoy with a glass of Steenberg Sauvignon Blanc.

    Keyword bacon, comfort food, Easy Meals, risotto

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    3 Hearty Winter Braai Recipes To Warm Your Weekend

    South Africans know that a braai isn’t just for summer—it’s a year-round custom. These hearty recipes are what we call comfort food goals! Picture this combination: a crackling fire, a glass of Pinotage, cosy knitwear and good company. Sounds like the perfect winter evening, right?

    Our friends at Le Creuset and Georgia East have teamed up to bring you three braai recipes that celebrate the best of winter flavours, featuring juicy citrus, rich squash, and aromatic alliums like garlic, spring onion and shallots.

    For best results, use a pizza oven, kettle braai, or Weber. However, all three recipes can be prepared in a conventional oven, too.

    Moreish Sticky Chicken

    This sticky braaied chicken, basted with sweet oranges, marmalade and fresh rosemary, is the perfect main course for a cosy night in.

    Image by Le Creuset

    Butterflied Chicken with Citrus & Rosemary Basting

    Georgia East

    Sweet oranges, marmalade and fresh rosemary make an addictive basting for this sticky braaied chicken. By butterflying the bird, it is easily and evenly cooked over the coals with the Le Creuset Alpine Skillet ensuring that no roasting liquids are lost. 

    Prep Time 20 minutes minsCook Time 1 hour hr

    Course Main CourseCuisine South African

    Servings 4 servings

    1 kg whole free-range chicken, cleaned3 tbsp chunky orange marmalade 50ml2 large oranges zested and juiced25 ml Worcestershire sauce or dark soy sauce3 garlic cloves finely chopped3 sprigs fresh rosemary leaves finely chopped, plus extra sprigs for stuffingSea salt and black pepper1 large red onion unpeeled and quartered150 ml dry white wine or water
    Add the marmalade, orange zest and juice, Worcestershire sauce, garlic and rosemary to a small saucepan and simmer over medium heat until reduced and sticky. Season with salt and pepper and set aside. Use a sharp knife or kitchen shears to butterfly the chicken by removing the backbone and flattening the bird breast-side up. Clean and dry the chicken with paper towel and brush the citrus glaze all over the underside of the bird.Arrange the orange slices over the base of the Le Creuset Alpine Skillet and place the chicken skin-side up on top of the fruit, tucking a few rosemary sprigs underneath the chicken. Use the rest of the citrus mixture to baste the chicken thoroughly. Tuck the red onion and any extra rosemary around the chicken and pour in the white wine or water. Cover the skillet with foil and place into a preheated 220°C kettle braai or Weber, removing the foil after the first 25 minutes. The chicken will be done once the skin is a golden brown and the juices from the thigh run clear (poke the chicken with a knife to make sure). Leave the chicken to rest for 10 minutes before carving and serve with the red onion and spoonfuls of the roasting liquid from the skillet.

    *Cook’s tip: Use Le Creuset’s silicone basting brush to baste the chicken with its own roasting liquid while it cooks, for a deliciously sticky skin.

    Keyword braai, chicken

    Grilled Butternut Bliss

    What’s a braai without the perfect side dish? This one features a tangy balsamic glaze and fresh sage, transforming it into the ultimate veggie delight. Moreover, butternut and other squashes are rich in vitamin A and fibre—exactly what you should stock up on this winter.

    Image by Le Creuset

    Smoky Grilled Butternut with Balsamic Glaze, Sage & Seeds

    Georgia East

    Butternut and other squashes like pumpkin, gem and Hubbard are in season now and their tender taste pairs well with smoky flavours infused from fire. For this recipe, two big butternut squash are halved and roasted over the coals in the Le Creuset Alpine Grill Basket, brushed with a piquant balsamic glaze and stuffed with fresh sage. A scattering of toasted pumpkin, flax, sunflower and sesame seeds finish off this easy veggie dish.

    Prep Time 10 minutes minsCook Time 30 minutes mins

    Course Side DishCuisine Vegetarian

    Servings 4 servings

    2 large butternut squash halved lengthways50 ml balsamic vinegar reduction25 ml dry red wine or waterSea salt and black pepperOlive oilA handful of fresh sage30 ml mixed toasted seeds
    Pour the balsamic reduction and red wine into a small saucepan over medium heat and reduce until thickened. Season with salt and pepper. Rub a little olive oil over the skin-side of the butternut and place into Le Creuset’s Alpine Grill Basket. Use a sharp knife to score the cut side of each butternut in a criss-cross pattern and brush with the balsamic glaze. Put the butternut into a preheated 220°C kettle braai or Weber and cook skin-side down for the first 20 minutes before basting the cut side with more glaze, placing some sage into each cavity and turning the butternut to roast flesh-side down for a further 10 to 20 minutes or until soft. To serve, baste once more with the balsamic reduction and scatter over the toasted seeds.

    *Cook’s tip: by roasting butternut in the skin, the vegetable takes on a buttery, nutty flavour. Once cooked, the skin of a butternut can be eaten and is more nutrient-dense than the flesh. This is also a tasty way to roast butternut for soups, sauces and pasta filling.

    Keyword braai, vegetarian

    Focaccia with Garlic, Spring Onion & Shallots

    Enjoy this focaccia as a starter or as a delightful side dish alongside the chicken and butternut recipes. Did we mention it’s a plate of pillowy, bubbly goodness?

    Image by Le Creuset

    Focaccia with Garlic, Spring Onion & Shallots

    Georgia East

    Not only great for pizza, Le Creuset’s Alpine Pizza Pan is perfect for flatbread or this easy focaccia. Cold fermentation is essential for a pillowy, bubbly bread and so the hardest part of this recipe is the waiting period! Get creative with different designs for the top of the focaccia – this recipe uses Autumnal alliums like spring onions, garlic and sweet shallots. 

    Prep Time 30 minutes minsCook Time 40 minutes minsCold-ferment 2 days d

    Course Side DishCuisine South African

    Servings 4 servings

    1 kg stoneground white bread flour850 ml warm water1 sachet nstant yeast 7g10 g honey30 ml olive oil20 g fine sea saltAssorted alliums like garlic, spring onions, shallots and red onionAdditional olive oilFlaky sea salt
    Pour the water into a large mixing bowl and add in the yeast, honey, olive oil and salt. Mix to combine and pour in the flour. Mix well, scraping down the bowl, until the flour is thoroughly hydrated. Cover the bowl with a clean tea towel and leave for 15 minutes. Using wet hands, stretch and pull the dough, folding it in over itself. Cover for another 15 minutes before repeating the stretching process. I like to do this step three times to really build structure in the dough. After the final stretching process, turn the dough smooth-side up and rub with olive oil. Cover the bowl with clingwrap and refrigerate for 48 hours – 72 if you have the time.Drizzle a little olive oil over the base of the Le Creuset Alpine Pizza Pan and using oiled hands, carefully place the focaccia dough on top. Fold the dough into a burrito-like shape and flip so that it is smooth-side up. Cover the dough and leave to prove for a minimum of 2 hours. I usually prove for 4 hours. By now, the dough should have spread out over the pan but if not, gently assist it using oiled fingers. Oil the alliums and push them into the dough. Drizzle the focaccia with a little more olive oil and season generously with flaky salt.Bake the bread in a preheated 220°C kettle braai or Weber for 30 to 40 minutes. The focaccia is best sliced and eaten immediately.

    *Cook’s tip: be sure to oil the veggies and herbs before putting them into the focaccia dough as this will prevent them from blackening on the braai. Other produce like olives, radishes, tomatoes, beetroot, mushrooms, asparagus, figs, grapes, peppers and chillies can be used in place of alliums if desired.

    Keyword braai

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    Quick Air Fryer Delights

    Busy times call for ‘quick’, ‘healthy’ and ‘convenient’ to be the only operative words in the kitchen. And this is why we’re clinging on to these air fryer recipes from Lelia Castello’s Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals for dear sanity.

    Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

    From quick midweek dinners to weekend delights, each dish boasts minimum effort and a few simple ingredients. Featuring appetisers, mains, one-pot wonders and desserts, this air fryer cookbook ensures flavour-packed meals with every turn of the page.

    5 Quick And Easy Air Fryer Recipes

    Pink Peppercorn-Crusted Tuna with Artichoke and Pine Nut Caponata

    Chef Monché Muller

    From Harvest Table: A Culinary Journey Through the Wine Regions of France, Italy, Spain and South Africa

    Prep Time 30 minutes mins

    Course Lunch, Main Course

    Servings 4 servings

    1 Braai Stand1 Griddle Pan
    For the tuna4 Tbsp Pink peppercorns, crushed 1 Tbsp Pink Himalayan salt1 Lemon, zested1 Tbsp Extra virgin olive oil800g Fresh tuna loinMarjoram, deep-fried to garnishFor the caponata200g Pine nuts2 tsp Sweet paprika2 tsp Cumin seeds½ tsp Turmeric375ml Extra virgin olive oil100g Capers, drained165ml Fresh lemon juice2 Tbsp Marjoram, chopped800g Artichoke hearts, halved
    To make the tuna, combine the crushed peppercorns, salt, lemon zest and olive oil. Cover the tuna loin with the pepper crust on all sides.Sear the tuna over very hot coals on all sides, leaving the inside raw. Also grill the artichoke hearts (for the caponata) for a few minutes, until charred.Cool the tuna on a chopping board for about 10 minutes, then cut into 1 cm-thick slices.To make the caponata, toast the pine nuts in a dry saucepan over medium-high heat until golden. Add the spices and toast until fragrant.Add the olive oil and bring to a low simmer. Add the capers and fry until crispy.Remove from the heat, stir through the marjoram and lemon juice, then pour the hot liquid over the chargrilled artichokes. Allow to cool.Serve the caponata as a relish with the seared tuna slices, and garnish with deep-fried marjoram.

    NB: Not in the mood to braai? Similar results can be achieved by searing the tuna in a hot griddle pan.

    Keyword Easy Meals, fish

    READ MORE: Try These Fluffy Air Fryer Doughnuts Next Time You Want A Sweet Treat

    Courgette And Feta Frittata

    Lelia Castello

    From Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

    Prep Time 30 minutes mins

    Course Breakfast

    Servings 4 servings

    1 air-fryer
    6 Eggs2 Zucchinis80g Feta crumbled3 tbsp Milk12 Sprigs flat-leaf parsley, chopped chopped1 Onion chopped
    Preheat the air fryer to 180°C.Chop the courgettes into cubes (cutting some into five or six thin slices for the top of the frittata). Brown the cubed courgette with the onion in the air fryer for 5 minutes.Mix the eggs, feta, milk and half the parsley in a bowl.Add the mixture to a flan dish or shallow cake tin with the vegetables. Cook in the air fryer for a further 15 minutes.Garnish the frittata with the remaining parsley before serving.

    Keyword air fryer

    Indian-Style Meatballs

    Lelia Castello

    From Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

    Prep Time 18 minutes mins

    Course Main CourseCuisine Indian

    Servings 4 servings

    1 air-fryer
    300g Shoulder of lamb2 tsp Tandoori spice mix1 Egg200g Tomato sauce or passata1 Red onion1 Bunch coriander
    Preheat the air fryer to 180°C.Blitz the lamb, red onion and half the coriander in a food processor.Beat the egg in a large bowl and add the lamb mixture and tandoori spice. Mix well.Roll the mixture into meatballs, 4 cm in diameter, and cook in the air fryer for 4 minutes. Turn the meatballs over, pour over the tomato sauce and cook for a further 4 minutes. Serve garnished with the remaining coriander.

    Keyword air fryer

    Petit Pois And Basil Risotto

    Lelia Castello

    From Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

    Prep Time 20 minutes mins

    Course Main Course

    Servings 4 serving

    1 air-fryer
    300g Risotto rice1 litre Vegetable stock 50g Grated Parmesan1 glass Dry white wine150g Petit pois 1 cup1 small Bunch basil torn
    Preheat the air fryer to 190°C.Put the rice in a cooking dish or silicone insert in the air fryer, pour over the white wine and then add the stock. Cook for 30 minutes, stirring regularly.Add the peas and half the basil 5 minutes before the end of the cooking time.To serve, stir, add the Parmesan and sprinkle with the remaining basil.

    Keyword air fryer

    READ MORE: Are Air Fryers Actually Healthy Or Am I Kidding Myself?

    Chilli Con Carne

    Lelia Castello

    From Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

    Prep Time 8 minutes mins

    Course Main CourseCuisine Mexican

    Servings 4 serving

    1 air-fryer
    500g Minced beef400g Tinned red kidney beans400g Tomato sauce or passata1 Red bell pepper1 Red onion, finely chopped
    Preheat the air fryer to 180°C. Remove the stalk and core from the pepper and cut the flesh into cubes. Brown the pepper and onion in a cooking dish or silicone insert in the air fryer for 5 minutes.Add the minced beef and cook for a further 5 minutes. Add the tomato sauce and simmer for 5 minutes.Drain and rinse the red kidney beans, add to the chilli con carne and simmer for a further 5 minutes.Serve the chilli con carne with rice, if you wish.

    Keyword air fryer

    Best In The Game

    These air fryers have been hailed kitchen saviours by WH editors – and for good reason.

    Vortex Air Fryer 5.7L

    Food Network voted this one Best Air Fryer for three consecutive years, this multitasking wonder whips us crispy, tender food sans the extra fat and calories. The improved drawer design can easily accommodate large pieces of fish, four patties and a whole chicken with potatoes on the side.  

    Haden Dorset Air Fryer 6L

    This stylish and spacious appliance isn’t only aesthetically pleasing to the eye but can also cook meals that feed a family of up to six. The removable non-stick frying basket is dishwasher safe – we love a convenient babe!

    Philips Essential 6.2L Rapid Air Technology Air Fryer XL

    A unique design, generous basket capacity and Rapid Air Technology makes this a premium air fryer that requires little to no oil to create crispy, yummy meals that are tender and evenly cooked on the inside. 

    Women’s Health participates in various affiliate marketing programmes. This means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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    This High-Protein Vegan Salad Will Leave You *So* Satisfied

    Feelings that completely suck: ending a stunner of a TV show with no idea what you’ll do next; breaking a nail and eating a salad that just doesn’t fill you up. We can’t solve for the first two but we’ve just about found a solution to the third pesky problem. A high-protein vegan salad that’ll leave you satisfied AND dreaming about wanting more? Sign. Us. Up. This salad, from chef Kerry Kilpin at Steenberg’s Bistro Sixteen82 restaurant, ticks all the boxes.

    Meet the chef: this recipe is from Chef Kerry Kilpin at Steenberg Hotel & Spa

    The low-down on vegan protein

    If you’re vegan (or committing to meat-free Mondays), know that getting good protein should be the last thing to concern you about your meals. High-protein vegan options exist in abundance. Find them in:

    Lentils

    Tofu

    Quinoa

    Beans

    Edamame

    Peas

    Chia seeds

    Hemp hearts

    Peanut butter

    Hummus

    In this high-protein vegan salad recipe, you’ll find a few good sources of protein, which is a major key for regulating your hormones, boosting satiety and hitting those amino goals.

    READ MORE: 9 High-Protein Vegetables That Will Fill You Up Fast

    Why this salad is actually a game-changer

    You might think of a salad as a side dish, but according to dieticians everywhere, half your plate should consist of vegetables. Think: spinach, broccoli, tomato, butternut… the options are endless. Vegetables contribute not only micronutrients like vitamins and minerals but also boost your satiety so you’re not hungry immediately (thanks to the high fibre content). This high-protein vegan salad also doubles as a meal on its own, thanks to the addition of healthy carbs in the form of barley, so it hits every nutritional need.

    If you do it right, your salad should be filling, nutritious and damn tasty, too. And this salad is far from boring. It’s nutrient-dense, delicious and filling. What could be better?

    READ MORE: 12 Restaurants In Cape Town And Joburg To Satisfy Your Vegan Cravings

    Satisfying High-Protein Vegan Salad

    Kerry Kilpin

    This salad is filling, nutritious and delicious. Here’s how to make it.

    Prep Time 15 minutes minsCook Time 10 minutes mins

    Course Lunch, Main Course, Salad, Side DishCuisine Healthy

    Servings 4

    For the salad bed200 g cooked barley200 g cooked brown lentils150 g baby spinach150 g mixed leaves200 g blanched tender stem broccoli400 g roasted butternut40 g toasted almonds10 g toasted sesame seeds100 g vegan cheese40 ml balsamic syrupfresh lime wedges, for garnishingFor the vegan hummus1 tin chickpeas, liquid drained80 g spinach30 g parsely10 g garlic10 g chilli5 g cumin80 ml olive oil1 fresh lemon, juicedsalt and pepper, to tasteFor the herb dressing30 g parsely20 g mint2 Tbsp Dijon mustard10 g brown sugar10 ml red wine vinegar10 ml water100 ml olive oilPinch of salt
    Make the hummusCombine all the ingredients in a blender, gradually incorporating the olive oil and lemon juice to achieve a smooth consistency.  If the hummus appears too thick, add a small amount of water to achieve a softer consistency. Make the dressingBlend all the ingredients in a blender, excluding the oil. Gradually incorporate the oil to create an emulsion. Season to taste. Assemble the saladCoat the butternut, barley and lentils with half of the herb dressing.Arrange the leaves at the base of a platter and layer with the grain salad, broccoli, vegan cheese, sesame seeds and toasted almonds on top. Drizzle the salad with herb dressing and balsamic syrup. Spoon small dollops of hummus evenly over the salad and garnish with lemon wedges for serving. 

    Keyword air fryer, chopped salad, Easy Meals, high-protein, Lunch, Vegan

    This salad serves four to six people, so it’s perfect for Sunday lunches or to prep for midweek madness when your cooking motivation wanes. Just prep and enjoy!

    READ MORE: How To Go Vegan: 15 Easy Nutritionist-Backed Tips

    Michelle October

    Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More