ENJOY a healthy feast this Heritage Day. | LEE MYUNGSEONG Unsplash
A healthy Heritage Day With health being a priority during the pandemic, try tasty veggies and lean meats on the braai Viwe Ndongeni-Ntlebi
IN THE spirit of putting a spotlight on our heritage, there is nothing that hits closer to home than healthy hearty meals to enjoy with your loved ones. On Heritage Day, also known as Braai Day, South Africans are encouraged to celebrate the great diversity of cultures, beliefs and traditions that make up our nation. The day is characterised by friends and families getting together, cooking and sharing meals. It also serves as an opportunity to share and pass on cultural and nutritional knowledge and skills. Wilmi Hudsonberg, a spokesperson for Pharma Dynamics, says “many of the
meals we share are around a fire but are often accompanied by food that’s not healthy for our hearts”. Hudsonberg advises choosing proteins wisely – lean meats, such as fish and skinless chicken breast instead of too much red meat. If you do opt for red meat, rather buy loin or tender cuts and remove visible fat before cooking. “Marinate or rub meat with saltfree spices and lemon which add amazing flavour and will reduce the need for salt, which heightens your risk of hypertension. Use chilli, cumin, garlic, cinnamon, black pepper, paprika, thyme or rosemary for a lip-licking taste. “Fill up your plate with grilled
vegetables, salads and side dishes. The more colour you add, the better. In South Africa, we have a great selection of fruit throughout the year so be sure to add these to the braai menu. Meat and veg sosaties (kebabs) are always a hit. Add red, green or yellow peppers, butternut, baby marrows, eggplant, mushrooms and onions to the skewer and brush with healthy oil before grilling,” advised Hudsonberg. “When preparing salads or side dishes, don’t drown them in salty sauces or heavy store-bought dressings.” Pick n Pay dietitian Juliet Fearnhead shares these tips and hacks for healthy sides and veggies:
