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

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      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

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      Chicken Necks, Feet And Gizzards For A Taste Of Home

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      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

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      This Rooibos And Apricot Baked Pears Recipe Is Packed With Antioxidants

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      We love it when a crazy-tasty recipe is also good for us. Rooibos really is a health hero! It improves insulin sensitivity, reduces the risk of developing type-2 diabetes (and associated cardiovascular disease), helps maintain healthy blood pressure and prevents blood clots.READ MORE: It’s Immune-Boosting Benefits Are Legendary, But There’s Even More To A Cup Of Rooibos Than ThatRooibos And Apricot Baked Pears RecipeSoothing, healing and full of youth-preserving antioxidants, rooibos teams up with another SA favourite – apricot jam – to lend colour, flavour and extra goodness to baked pears. Serve them as a wholesome dessert or have them for breakfast with low-fat plain yoghurt and granola.

      Rooibos And Apricot Baked Pears

      Serve these baked pears as a wholesome dessert or have them for breakfast with low-fat plain yoghurt and granola.

      Prep Time 5 minutes minsCook Time 40 minutes mins

      Course Breakfast, DessertCuisine South African

      Servings 2 servingsCalories 279 kcal

      2 pears1 cup rooibos tea hot strong½ cup apricot jam1 vanilla pod
      Preheat the oven to 200°C.Add the apricot jam and tea to a baking dish and stir until well combined. Scrape the vanilla seeds out of the pod and add both seeds and pod to the baking dish.Peel and halve the pears and arrange cut-side down in the baking tray.Cover the dish with foil and bake for 20 minutes. Remove the foil, turn the pears and bake for another 20 minutes.Serve warm.

      Keyword rooibos

      Serves 2. Per 348g serving: 1 170kJ, 0g fat (0g sat), 75g carbs, 35mg sodium, 6g fibre, 1g proteinFinally, a beetroot chocolate cake recipe that actually tastes great. Plus: 6 smoothie recipes that pack all the goodness. More

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      The Most Inviting Charred Corn Recipe Ever

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      There’s no arguing that charred or grilled corn is a much-loved braai accompaniment that is quick-to-prepare and outdoor-dining friendly. Plus, it also doesn’t hurt that it’s packed to the brim with health benefits that range from aiding with digestion and gut health due to its high levels of insoluble fibre and is a healthy gluten-free option (you can replace that garlic bread with this nutritious option!) to improving eye health and protecting your heart. Let’s help you level up your current charred or grilled corn recipe…READ MORE: This Rooibos And Apricot Baked Pears Recipe Is Packed With AntioxidantsCharred Corn With Parmesan-Parsley RecipeEnjoy the smoky sweetness of grilled corn topped with a zesty Parmesan-parsley butter for a quick, flavourful side dish.

      Charred Corn With Parmesan-Parsley

      For a variety of flavours on your guests’ plates, we recommend adding grilled or charred corn to your braai menu.

      Prep Time 50 minutes mins

      Course LunchCuisine Braai

      Servings 4Calories 400 kcal

      1 Food processor1 Large Bowl1 Roasting Pan1 Cutting Board
      8 ears Corn½ cup Unsalted butter, at room temp1½ cups Flat-leaf parsley leaves2 Tbsp Grated Parmesan, plus more for serving1 small Clove garlic, grated1 tsp Lemon zest plus 2 tsp lemon juiceKosher salt and pepper Cracked pepper, for serving
      Pull most of outer husks of corn down to expose kernels, then remove silk. Pull husks back up to cover kernels, transfer to large bowl or roasting pan, cover with cold water and soak 30 mins.Meanwhile, in food processor, puree butter, parsley, Parmesan, garlic, lemon zest and juice, ½ tsp salt and ¼ tsp pepper until smooth. Set aside.Heat grill to medium-high. Pat corn very dry and grill, turning occasionally, until charred on all sides and corn is tender, 8 to 10 mins. Transfer to cutting board and let sit until cool enough to handle, then pull down husks, exposing kernels.Return to grill and cook until slightly charred, about 5 mins. Transfer back to cutting board. Serve with butter as well as sprinkling of Parmesan and cracked pepper if desired. 

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

      Keyword Braai Recipes

      Nutritional Facts: About 400 cal, 26.5 g fat (15.5 g sat), 8 g pro, 332 mg sodium, 40 g carb, 5 g fibreREAD MORE: This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need IcingMore recipes to try… More

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

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      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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      These Gingerbread “Ice Cream” Sandwiches Will Be Your New Go-To Treat

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      Spring has arrived and just like that, we’re trading in our soups for something cooler—think sorbets, smoothies and ice cream. This nice cream recipe skips the butter and cream but still delivers a smooth, creamy texture that’ll have you questioning how it’s even possible. Paired with a spicy gingerbread cookie, this sandwich strikes the perfect balance between sweet and spice. Trust us, this will be your go-to treat all the way through summer. Save this recipe—you’ll be glad you did.Gingerbread Nice Cream SandwichesThese gingerbread “ice cream” sandwiches are perfect for those sunny days. Pack them in your cooler for a picnic, a beach day, or serve them up as a refreshing dessert after a braai. Enjoy!

      Gingerbread Nice Cream Sandwiches

      Makes 8 sandwiches. Per 151g serving: 1 170kJ, 1g fat (0g sat), 560mg sodium, 68g carbs, 4g fibre, 19g sugars, 5g protein

      Course Dessert, Snack

      Servings 8 servingsCalories 283 kcal

      Ice cream (makes 8 ice cream scoops)300g banana about 3 bananas250g raspberriesCookies (makes 16 round cookies plus more)1 egg100g castor sugar½ tsp mixed spice½ tsp ground ginger2 tsp cocoa150g golden syrup300g self-raising flour
      For the ice cream, peel and slice the bananas and place in a Tupperware with the raspberries. Freeze overnight.Process the frozen raspberries and bananas in a food processor or with a handheld blender until smooth. Freeze until required – no longer than five hours.For the gingerbread, preheat the oven to 180°C and grease a baking sheet with butter.Whisk together the egg, sugar, spices and cocoa until well combined.Add the syrup and flour, alternating between the two, and mix to form a dough. Leave to rest for 30 minutes.Roll out a piece of dough on a floured surface (two to five millimetres thick). Press out six-centimetre diameter circles and bake at 180°C for seven to 10 minutes.Once cooled, sandwich two cookies with a scoop of raspberry and banana ice cream and serve.

      Keyword ice cream

      Makes 8 sandwiches. Per 151g serving: 1 170kJ, 1g fat (0g sat), 560mg sodium, 68g carbs, 4g fibre, 19g sugars, 5g proteinMore Recipes: More

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      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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      Mouthwatering Pork Tenderloin Sandwiches

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      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