food ideas

Subterms

    Latest story

    213 Shares

    The Lowest Calorie Meals On The Menus Of Kauai, Nando’s, Mugg & Bean, Simply Asia & More

    by

    Let’s be real: when you’re on a particular diet, or trying to hit a health goal, the idea of going to a restaurant is… stressful. Which restaurant meal options are going to be delicious *and* high in protein or low in calories? Which one is actually nutritionally dense? If you’ve ever been fooled by the word “Caesar” preceding the word “salad”, you’ll know: being smart about restaurant meal options requires skill. Enter: these orders from country-wide restaurant chains, as recommended by dietician Taryn Bortz.What’s nutritionally dense food?“Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals that is relatively lower in calories,” explains Bortz. Look for things with a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. And, make sure there is a variety of vegetables rich in micronutrients and fibre.What makes a high-protein meal?If your dish has more than 20% of its energy coming from protein, it’s considered high in protein. Protein provides the amino acids needed to build and repair muscle tissues, which is especially important for women who exercise, are ageing, or experience muscle loss due to hormonal changes (e.g., menopause). It’s also clutch for weight loss, since protein-rich foods can help women feel fuller longer, reducing overeating and aiding in weight control.How to pick a low-calorie restaurant mealPer Bortz, a meal below 400 calories is considered low in calories. If you’re looking to lose weight, low-calorie meals can help create a calorie deficit. Plus, low-calorie options allow you to eat more (and become fuller) with less food. To maximise your meal, pack your plate with whole, unprocessed foods like vegetables, lean proteins and fruits, which are rich in essential nutrients.Simply Asia Meal RecommendationsHigh proteinImage from Simply Asia

    Chicken Green Curry (301)

    The traditional green curry option serves as a protein-rich meal and is also packed with antioxidants and fibre from the array of vegetables. The aromatic spices also provide antioxidant and anti-inflammatory properties. This is a well-balanced meal that is bound to keep you feeling fuller for longer.

    Cal: 630, Pro: 60g, Carbs: 45g, Fat: 23g, Fibre: 6gHigh nutrients Image by Timolina on Freepik; for illustrative purposes only

    Roasted Chilli Tamarind with Chicken (267)

    “This dish has a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The dish is served with jasmine rice which is an excellent source of vitamin B1, vitamin B6, magnesium, phosphorus, selenium, and manganese. Tamarind is an edible fruit that is indigenous to tropical Africa and is rich in polyphenols providing antioxidant and anti-inflammatory properties.

    Cal: 420, Pro: 43g, Carbs: 48g, Fat: 50g, Fibre: 5gLow calorie Image from Simply Asia

    Chicken Tom Yum Soup (201)

    Soups are both hydrating and nourishing, and a great winter warmer meal! This soup contains a good amount of protein and can serve as either a starter or a main meal. It is low carbohydrate, low fat and bulked up with a lot of flavoursome vegetables: mushrooms, tomato and chopped lemongrass flavoured with Tom Yum and roasted chilli paste, fish sauce, coconut milk and just a dash of lemon juice.

    Cal: 630, Pro: 22g, Carbs: 10g, Fat: 7gREAD MORE: How Instagrammer The Healthy Process Healed Her Relationship With FoodWhat to order at Nando’sHigh protein Image from Nando’s

    Nando’s Boujee Bowl

    This meal has a good ratio of carbohydrates, protein and fat. Rice is a lower-calorie carbohydrate option compared to chips or wedges. You could bulk this meal by adding extra saucy spinach. There is evidence to support that the combination of food groups in a meal, particularly pairing protein with a carbohydrate, reduces the post-meal glucose response, keeping you fuller for longer.

    415kcal, 40g protein, 40g carbs, 10g fat, 5g fibreHigh nutrients Image from Nando’s

    Chicken Strips, Veg And Spicy Rice

    This meal is high in protein which also serves as a good post-workout meal to help build and repair lean body mass. It is bulked up with non-starchy vegetables which are high in fibre and water to keep you fuller for longer. The vegetables also contain antioxidants and vitamins which promote good health.

    335kcal, 31g protein, 40g carbs, 6g fat, 11g fibreLow calorie Image from Nando’s

    Chicken Salad

    Because this is so low in carbohydrates you can pair this with ½ Nando’s roll or a flame frilled mielie and your meal would still be below 400kcal. The pairing with a carbohydrate will leave you feeling fuller for longer and help maintain your blood sugar levels.  

    Cal: 353, Pro: 33g, Carbs: 2g, Fat: 22g, Fibre: 11gKauai Meal OptionsHigh protein Image from Kauai

    Cajun Chicken Quesadilla

    This meal is 33% protein and has a good ratio of carbohydrates, protein and fat. To reduce the carbohydrate quantity, the wrap can be substituted for a low-carb wrap (approximately 20g carbohydrates per low-carb wrap and contains more fibre). This is an optimal post-workout meal.

    Cal: 537, Pro: 44g, Carbs: 43g, Fat: 21g, Fibre: 6.4gHigh nutrientsImage from Kauai

    Sriracha Chicken Salad

    This meal is packed with tomatoes, peppers and spinach which are high in vitamin C, iron and folate. There is also a good proportion of carbs and protein. To reduce the fat, only use half the dressing (ask for it to be served on the side). This can also help reduce the calories by a significant amount. There is also significant protein (the protein portion is higher than the carbohydrate) which will keep you feeling fuller for longer and prevent energy slumps throughout the day.

    Cal: 620, Pro: 31g, Carbs: 26g, Fat: 44g, Fibre: 10.5gLow calorieImage from Kauai

    Protein Plate With Broccoli

    “This meal is relatively high in protein, low in carbs and the fat can be adjusted if you add less of the lemon vinaigrette (which will reduce the calories below 400). It is packed with green vegetables which are high in antioxidants, vitamins and minerals.”

    Cal: 450, Pro: 27g, Carbs: 10g, Fat: 36g, Fibre: 3.5gREAD MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Meal picks at Mugg & BeanHigh protein Image by Freepik; for illustrative purposes only

    Build Your Own Omelette

    Building your own omelette is a much better choice as you can add more protein fillings such as mozzarella cheese and macon. It is also significantly lower calories than choosing an omelette combination off the menu. Try these fillings: mozzarella, beef macon, mushroom, onion and tomato and one slice of rye toast.

    Cal: 730, Pro: 45g, Carbs: 30g, Fat: 50g, Fibre: 7gHigh nutrientsImage by Freepik; for illustrative purposes only

    Mexican Chicken and Corn Salad

    This salad has a variety of different vegetables which all contain antioxidants, vitamins and minerals. The salad dressing adds to the high-fat content, however one can ask for the sauce on the side and only had half of the amount. This will lower the fat content drastically which will decrease the amount of calories consumed. The salad is also high in protein, which will keep you feeling fuller for longer.

    Cal: 350, Pro: 28g, Carbs: 36g, Fat: 20g, Fibre: 5gLow calorieImage from Mugg & Bean; for illustrative purposes only

    Chicken and Sesame Salad – Light Version

    This salad has a good amount of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The fat content is much lower as compared to the other salads on the menu. Still, ask for the dressing separately to have control over the amount. The light version is much lower in carbohydrates compared to the regular version, which lowers the calorie content significantly.

    Cal: 332, Pro: 21g, Carbs: 30g, Fat: 15g, Fibre: 5gMeals at Vovo TeloHigh protein Image from Vovo Telo

    Chicken Bunny Chow (Remove the Top Bun)

    This “burger” is very high in protein. Removing the top bun or replacing the bun with the ‘naked’ burger option will decrease the carbohydrates by 50%. The dish is lower in fat compared to others, as yoghurt is used instead of cream for the base of the butter chicken filling. The tomato and onion sambal with the fresh rocket filling adds extra antioxidants and fibre.

    Cal: 670, Pro: 62g, Carbs: 75g, Fat: 14g, Fibre: 5gHigh nutrientsImage by by timoliona on Freepik; for illustrative purposes only

    Roast Veg Salad

    Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals. This salad contains a diverse mixture of vegetables, healthy fats and antioxidants (aubergine, mixed leaves, butternut, peppers, toasted seeds, cashew nuts and feta). This salad is also high in fibre and contains more than half of the average person’s daily fibre requirement. This supports optimal gut health and microbiome. To save calories and decrease the fat, ask for the dressing on the side.

    Cal: 1000, Pro: 31g, Carbs: 120g, Fat: 78g, Fibre: 17gLow calorie Image by wirestock on Freepik; for illustrative purposes only

    This is a great breakfast option as you can add extra protein or veg such as an extra egg/ spinach/ avo/ chicken livers or smoked trout. It is a low-calorie, low carb and fat and a high protein option.

    Cal: 240, Pro: 23g, Carbs: 14g, Fat: 10gMeal ideas from FishawaysMost fillingImage from Fishaways; illustrative purposes only

    Grilled Large Hake with Small Rice and Green Salad 

    This meal has a good ratio of carbohydrates, protein and fat. 30% of the calories from this meal comes from protein, which indicates that it is a filling meal. Hake is a great protein option, and by choosing the grilled option you are saving a lot of extra calories coming from unhealthy fats! The savoury rice has vegetables which adds bulk, and a side green salad enhances the fibre, micronutrient and vitamin content of this meal.

    Cal: 500, Pro: 36.4g, Carbs: 45g, Fat: 19gBest sideImage by by timolina on Freepik; for illustrative purposes only

    Greek Salad or Pop Prawns, Hake and Calamari box

    The choice of a side always depends on the composition of your main meal. If your meal contains sufficient protein and carbs, then a good option would be to add a salad or stir fry as a side option. If your meal contains minimal protein, a good side option or a starter to share is the Variety Box: Pop Prawns, Hake and Calamari.

    Cal: 168, Pro: 10g, Carbs: 13g, Fat: 27gLow calorieImage from Fishaways

    Grilled Hake Meal 

    This meal is full of fibre with vegetables and high in protein. Always ask for the dressing on the side to save on the calories from fat. Because this meal is low in carbs, you could pair it with a small savoury rice or a brown bread roll. To bulk up the protein or if you are still hungry, add on a side of small calamari strips.

    Cal: 399, Pro: 23g, Carbs: 22g, Fat: 12gREAD MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 MinutesThis article was first published in various issues of Women’s Health Magazine South Africa in 2024. Some meal options may have changed or been removed from restaurant menus; images are for illustrative purposes only. More

    More stories

    • 100 Shares

      in diet and nutrition

      Grilled Romaine Lettuce, Sumac-Tahini Yoghurt and Pomegranates Salad

      by

      Lettuce is one of the most versatile salad ingredients and, almost, pairs well with most fresh ingredients. Nothing says welcome summer quite like this creation by Chef Monché Muller. In case you’re struggling to find romaine lettuce, baby gem lettuce or radicchio will make great alternatives, too. And, if you can’t find pomegranate molasses, use honey or sweet molasses. Struggling with sumac? Use lemon pepper or add a little extra lemon zest.READ MORE: A Punchy, Citrusy Salad To Usher In Spring

      Grilled Romaine Lettuce, Sumac-Tahini Yoghurt and Pomegranates Salad

      Servings 4

      1 Serving Dish1 Griddle Pan
      4 Tbsp Extra virgin olive oil 2 Tbsp Raspberry vinegar1 Tbsp Chopped mintSea salt and ground white pepper, to taste4 heads Romaine (cos) lettuce, halved lengthways175g Pomegranate rubies mint leaves, to garnishFor the sumac-tahini yoghurt:250 ml Greek yoghurt 1 Tbsp Minced garlic2 Tbsp Tahini paste1 Lemon, zested and juiced 1 Tbsp Sumac1 Tbsp  Pomegranate molasses salt, to taste
      Mix the oil, vinegar, mint and seasoning. Brush the dressing over the lettuce heads.Heat a griddle pan to smoking point, then place the lettuce, cut-side down, on the pan. Grill for 1–2 minutes until lightly charred.To make the yoghurt, mix all the ingredients, adding a dash of hot water if it’s too thick.Pipe or dollop the sumac-tahini yoghurt over the grilled lettuce, then sprinkle with the pomegranate rubies and garnish with mint leaves.

      READ MORE: You’re About To Get Addicted To This Rose-and-Raspberry Lemon Tart

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

      Chef Monchè Muller’s book blossomed from a casual conversation about good food and wine into a much-loved project that tells many magnificent stories about ingredients, communities, local producers and the people behind Oddo Vins et Domaines wines. The recipes, some traditional and some curated especially for this book, are an ode to some culinary regions in France, Italy, Spain and our very own South Africa.

      READ MORE: This Easy Snap Peas Side Dish Deserves A Spot On Your Braai MenuYou may also enjoy these recipes/articles… More

    • 113 Shares

      in diet and nutrition

      Cast-Iron Spinach And Artichoke Dip, Perfect For Any Gathering

      by

      Whether you’re hosting your in-laws, colleagues, your former high school mates or self-care Sunday with the girls, this spinach and artichoke dip is easy enough on the palette to be liked by all and is perfect for any gathering.READ MORE: These 7 Delish Pasta Sauces Also Burn Fat And Boost Your HealthSpinach and Artichoke Dip Made Easy

      Cast-Iron Spinach & Artichoke Dip

      Whip up this creamy Spinach and Artichoke Dip for an easy, crowd-pleasing appetiser that’s perfect for game day or a cosy night in.

      Prep Time 45 minutes mins

      Course Side Dish

      Calories 386 kcal

      1 Cast-iron skillet
      Canola oil, for grill grates220 g Cream cheese, at room temp½ cup Sour cream1 tsp Lemon zest plus 3 Tbsp lemon juice1 large Clove garlic, grated56 g Parmesan, grate (About ½ cup), dividedKosher salt and pepper400 g Artichokes, drained and chopped250 g Frozen leaf spinach, thaw and squeezed dry1 small loaf Country bread, sliced3 Tbsp Olive oil
      Set up grill for direct and indirect cooking and heat to medium. Once hot, clean and lightly oil grates with canola oil. In bowl, combine cream cheese, sour cream, lemon zest and juice, garlic, ¼cup Parmesan and ½ tap each salt and pepper. Fold in artichokes and spinach. Transfer to 20 cm cast-iron skillet.  Top with remaining ¼ cup Parmesan and cover with aluminium foil. Place skillet over indirect heat and cook, covered, 10 mins. Remove foil and rotate skillet, keeping over indirect heat; cook uncovered, until bubbling and golden brown, 18 to 20 mins. Remove from grill.Drizzle bread with olive oil and grill on direct heat, turning occasionally, until crisp, about 1 min.  Serve with dip. 

      Photographed By MIKE GARTEN Prop Styling By ALEX MATA Food Styling By SIMON ANDREWS

      Keyword Artichoke, Spinach

      Nutrition Facts: About 386 cal, 28 g fat (12 g sat), 11 g pro, 787 mg sodium, 24 g carb, 2 g fibre. READ MORE: How To Go Vegan: 15 Easy Nutritionist-Backed TipsMore stories to check out… More

    • 125 Shares

      in diet and nutrition

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

      by

      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.

      More recipes on our site: More

    • 125 Shares

      in diet and nutrition

      Chicken Necks, Feet And Gizzards For A Taste Of Home

      by

      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.

      More recipe ideas: More

    • 163 Shares

      in diet and nutrition

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

      by

      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

    • 50 Shares

      in diet and nutrition

      Mouthwatering Pork Tenderloin Sandwiches

      by

      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

    • 100 Shares

      in diet and nutrition

      This Healthy Cauliflower Risotto Is A Winter Dream

      by

      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

      Try these winter-warming recipes More

    • 113 Shares

      in diet and nutrition

      3 Hearty Winter Braai Recipes To Warm Your Weekend

      by

      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

      More Braai Recipes: More