22 INGREDIENTS TO RESET 2022 Plan-ahead weeknight meals Snacking reimagined
SUMMER 2022 ISSUE 146 R 2 5 I N C L . VAT
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contents 4 The flip side of 2021 The inspiration you need for a year of fantastic cooking and healthy living 7 A healthy start We give you 22 easy and affordable ways to make this your best year of wellbeing yet 23 Daily dinners Batch cooking at its best 31 Health Forget the resolutions and get into refreshing your habits
37 Fashion New threads for a new year 40 Bottoms up The low- and no-alcohol movement is proving there’s no need to compromise on flavour 42 Get inspired Lunchbox treats, healthy snacks and cover-star smoothies 48 On reflection Looking back on a year like no other
COVER IMAGE Photo: Toby Murphy Styling: Liezl Vermeulen
Competition & other info
RECIPE INDEX = Vegetarian
GIVEAWAY ENTRY DETAILS
= Diabetes friendly
To enter, SMS the keyword followed by your name and address to 45907 (SMSes cost R1.50). The closing date is 13 February 2022.
STARTERS, SALADS, SOUPS AND SIDES 9 Peanut broccoli 9 Curried sweet potato mash 9 Baby marrow with muhammara (tomato) sauce 10 Raw pad thai noodle salad 13 Fried lentil and beetroot salad with steak 16 Warm carrot salad with yoghurt hummus 17 Bean salad with tonnato (tuna) sauce 26 Mediterranean-style beans on toast 44 Broccoli cheddar bites 44 Caprese pasta salad 45 Hawaiian pizza roll-ups 45 Roast veg & barley jar salad 45 Hawaiian slaw with chicken strips and creamy dressing MAINS 12 Chicken skewers with roasted tomatoes and bulgur wheat 14 Baked coconut fish finger tacos 14 Air fryer fish fingers in lettuce cups 15 Crunchy brown rice and lentils with cashews and caramelised onion
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16 Carrot röstis with avo-andpea smash 18 Green coconut shakshuka 23 Real-deal savoury mince 24 Spicy fried mince with tortillas and hummus dressing 24 Egg noodle stir-fry 24 Korean-style kimchi burgers 25 Fragrant chickpea and butterbean sauté 26 Loaded sweet potatoes 26 Spicy chickpea, bean and spinach pasta BAKING, SWEET TREATS AND DESSERTS 19 Chewy granola cookies 20 Beetroot seed bread DRINKS 43 Carrot and pineapple smoothie 43 Ruby red yoghurt smoothie OTHER 8 Homemade oat granola 11 Pickled red onions 11 Coriander cashew cream
GIVEAWAY RULES 1. The promoter of this giveaway is Fresh Living. 2. This giveaway is open to residents of South Africa who have a valid SA ID document and are over the age of 18 years, except family and business/professional/personal associates of the promoter or its associated companies, advertising and marketing agencies, or a supplier of goods or services in connection with this giveaway. 3. There will be one random draw, with the winner(s) chosen within seven days of the closing date. 4. By entering, each winner agrees to supply all necessary documents to support the competition rules (including a valid ID document and address for delivery of the prize) and agrees that if these cannot be produced, the promoter has the right to withhold the prize. 5. The promoter will endeavour to contact each winner three times using the contact number supplied. Should the winner not respond within three days of the first attempt at contact, the prize will be forfeited and another winner selected. 6. Winners’ details will be forwarded
to the suppliers of the prize. By entering, you give Fresh Living and the sponsor permission to contact you via email, SMS or phone. 7. If you have won a Fresh Living competition in the last 30 days, you may not enter. 8. The promoter reserves the right to change the rules of the giveaway if necessary. 9. Participation in the giveaway constitutes acceptance of the rules. 10. The judges’ decision is final and no correspondence will be entered into. 11. Responsibility is not accepted for entries lost, damaged or delayed as a result of a phone network or computer failure of any kind. Proof of sending will not be accepted.
* All recipes have been tested in a conventional oven. If using a fan oven, consult the manual, but it is generally recommended that you reduce the temperature by 10-20˚C. * For additional recipes, nutritional advice, updates on in-store offers and online shopping, visit pnp.co.za.
PRODUCTS Availability of certain Pick n Pay products and recipe ingredients may vary from one region to the next.
PHOTOSHOOTS Props used may not be available in Pick n Pay stores and are for styling purposes only or the stylist’s own.
S E A S O N ’ S E AT I N G S
Now that we’re only on shelf four times a year, be sure to visit our website, pnpfreshliving.com, for loads of extra recipes and videos. Plus sign up to our monthly mailer, pnpfreshliving.com/newsletter, featuring up-to-the-minute foodie news and more!
Welcome to the flip side of 2021!
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PHOTO: TOBY MURPHY STYLING: GAIL DAMON ASSISTANT: ELIZMA VOIGT
We enter 2022 changed.
FROM PnP’S FRESH TEAM GREENGROCER’S PROMISE We guarantee great-quality produce packed with flavour and nutritional goodness. Responsibly sourced and grown with care. BUTCHER’S PROMISE We’re proud to bring you expertly prepared, quality cuts sourced from responsible suppliers. CHEF’S PROMISE Our homestyle dishes are prepared with care daily. Fresh food made with quality ingredients from trusted suppliers. BAKER’S PROMISE We’ve perfected our methods and recipes to create breads and bakes with enhanced texture and flavour. FISHMONGER’S PROMISE Our quality seafood is responsibly sourced, always fresh, full of flavour and expertly prepared the way you like it.
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We have a much keener idea of what it means to live with gratitude, humility is more abundant, and hope… hope is something we all now actively share.
It really doesn’t have to be – and the proof starts on page 7 with 22 ingredients, tips and tricks that are both good for you and your bank balance!
We’ve lived and lost, risen up and been beaten down; we’ve found new ways to communicate, different things to laugh at; we’ve discovered new fears and unearthed old dreams – and I think we just might be richer humans because of it. So here we are in 2022 and it’s time to show up and just be better.
But it’s not all about what you eat. It’s also about living a more balanced life, having more time and being kinder to yourself. It may sound corny but it really is very rewarding when you get it right. So go on, I dare you. Start with page 31.
Naturally, we have a few suggestions for how you could go about it, starting with your health; what you eat and how you live – we are predominantly a food magazine, after all! The best, simplest, most affordable thing to do is make the most of in-season fruit and vegetables. They’re at their peak nutritional content and flavour, as well as at their cheapest.
All it takes is one small step at a time. Next thing you know you’ll be a bright-eyed, bushy-tailed healthy human… with a killer recipe repertoire! Enjoy the ride. Best, JUSTINE DRAKE EDITOR, FRESH LIVING Twitter: @Fresh_Living Instagram: @freshliving_pnp Facebook: @pnpfreshliving
Next, I suggest you toss out the notion that healthy eating is an expensive and time-consuming habit.
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A HEALTHY START We’ve rounded up 22 little ways to better living for 2022. No outlandish ingredients and no breaking the bank! From reinventing “ordinary” veg to mealprep tips and tricks for stocking your pantry, we make it easy and affordable to live well
PHOTOS: DONNA LEWIS RECIPES AND STYLING: LIEZL VERMEULEN FOOD ASSISTANT: KRISTEN SCHEEPERS
SWAP CREAM FOR DOUBLECREAM YOGHURT. The possibilities are endless – from dips to dressings, or for adding richness to soups and curries. It’s do-good calcium and probiotics wrapped in the most decadent creaminess.
NOT ALL CARBS ARE BAD. Yes, you read that right! Carbs have gotten a bad rap over the past few years but your brain and body need them to function. Just be sure to choose the right ones: stock up on beans and legumes, butternut, beetroot and sweet potato, as well as heart-healthy, high-fibre carbs like barley, bulgur wheat and quinoa.
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GOOD IDEA Add 1 cup (250ml) coconut flakes or ¼ cup (60ml) desiccated coconut to oats during the last 5 minutes of baking.
HOMEMADE OAT GRANOLA Making granola at home reduces costs, plus ensures it won’t be sugar-laden. Splurge by adding nuts if you like. Combine 3 cups (375g) rolled oats (not instant), 1½ cups (225g) mixed seeds (we used flax, pumpkin, sesame and sunflower) and ½ tsp (3ml) ground cinnamon. Add 1 cup (250ml) dried fruit, cut into small chunks if you like. Heat ¾ cup (180ml) honey until runny and toss through dry ingredients, coating well. Spread mixture out on 2 lined baking trays. Bake at 180°C for 20-30 minutes, tossing every 10 minutes for even browning. Remove from oven once golden and allow to cool completely. Store in an airtight jar for up to 1 month. MAKES 5½ CUPS 8 | Fresh Living – Summer 2022
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ZHOOSHED UP VEGGIES Spruce up your greens with a few new flavours that take everyday veg to the next level. ALL RECIPES SERVE 4 (AS A SIDE)
PEANUT BROCCOLI Blanch or sauté 1 large packet (400g) PnP Tasty Stem broccoli. Whisk together 3 Tbsp (45ml) peanut butter, 2 Tbsp (30ml) hot water, 1 Tbsp (15ml) soy sauce and 1 tsp (5ml) PnP chilli, garlic and ginger paste. Drizzle sauce over broccoli and scatter with giant salted peanuts.
CURRIED SWEET POTATO MASH Peel and cube 800g orange sweet potatoes. Boil for 12-15 minutes until soft but not falling apart. Drain. Heat 3 Tbsp (45ml) olive oil, 1 tsp (5ml) each garam masala and mild curry powder, and ½ tsp (3ml) ground cumin until fragrant. Add spice mixture to sweet potatoes and mash, adding a glug of milk if needed. Season and serve hot.
BABY MARROW WITH MUHAMMARA SAUCE
STOP MAKING THE SAME BORING STEAMED VEG. Use the same basic vegetables, like broccoli and cauliflower, but mix up both the cooking methods and the flavours. We’re talking grilling to char and add a smoky flavour, drizzling with miso paste, or sprinkling with nuts and seeds for added crunch.
Slice 1 packet (400g) baby marrows (about 2cm thick). Heat 2 Tbsp (30ml) olive oil in a pan over high heat and fry baby marrow until tender and browned. Remove and set aside. Fry 1 chopped onion and 2 chopped red peppers in the same pan until soft and caramelised, about 10 minutes. Add 2 cloves chopped garlic, 1 tsp (5ml) smoked paprika, ½ tsp (3ml) chilli flakes (optional), 2 Tbsp (30ml) balsamic vinegar and a pinch of sugar. Simmer for 3-5 minutes. Season. Remove from heat and toss through a handful roasted cashews. Serve baby marrows on sauce.
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A H E A LT H Y S T A R T RAW PAD THAI NOODLE SALAD This crisp salad requires no cooking, so it’s a firm favourite for work lunches. We’ve gone with a healthy carb swap using vegetable-based noodles, but you can use egg noodles too. Cut 1 cucumber in half, lay cut sides down (for better grip) and slice into strips lengthways. Cut strips into thinner ‘noodles’. Toss cucumber ‘noodles’ with 1 packet (250g) PnP Livewell cauliflower and turnip noodles. Divide between two 500ml jars. Cut 1 red pepper into matchsticks. Combine with 1 cup (250ml) finely shredded red cabbage and 1 tub (100g) mung bean sprouts. Add a little chopped red chilli or sliced jalapeños, if you like. Layer on top of noodles. Top with basil and coriander leaves, sliced red salad onions and a sprinkle of sesame seeds and peanuts. Close jar and refrigerate until serving. Whisk together 2 Tbsp (30ml) hot water and 1 Tbsp (15ml) each soy sauce, honey and smooth peanut butter to make a dressing (store at room temperature). Drizzle salad with dressing when serving. SERVES 2
KEEP QUICK DINNER IDEAS AT HAND. Our carrot salad (page 16), lentil and beetroot salad (page 13) and green shakshuka (page 18) are all 30-minute recipes that keep cooking quick and easy. Also see the batch cooking story on page 23. Scan this QR code for our full archive of 30-minute meals.
GOOD IDEA Instead of making the traditional pad thai with peanuts, swap for cashews and use the coriander cashew cream dressing (opposite) instead.
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MAKE A JAR OF PICKLED ONIONS (AND THANK US LATER)! Do a little prep and ensure you always have a jar of pickled red onions on hand. They’re a game-changer to bring on the zing.
PICKLED RED ONIONS A little jar of sweet-and-sour pickled onions kept in the fridge will instantly perk up everyday dishes. Halve and thinly slice 2 red onions. Cover with ½ cup (125ml) each warm water and apple cider vinegar (or white balsamic vinegar) and 1/³ cup (80ml) sugar. Add ½ tsp (3ml) mustard seeds, and a few black peppercorns or bay leaves if you like. Set aside to pickle for 40 minutes before serving – at this stage the onions will still have a slight bite to them. Refrigerate in pickling liquid for up to 2 weeks – they will soften but still pack a great flavour punch! MAKES 2 CUPS
MAKE A SPREAD THAT DOUBLES AS A DRESSING. Nuts make versatile plant-based spreads that are filled with protein and heart-healthy fats.
CORIANDER CASHEW CREAM For those trying to cut out dairy, this nut-based blend resembles a spread that can replace cottage cheese or cream cheese. You can also thin it down to create a delicious creamy dressing. Cover 3 packets (100g each) cashews with water and soak overnight. Drain. Place cashews in a blender with 1 punnet (20g) fresh coriander (using stems and leaves), 1 clove garlic, juice (30ml) of ½ lemon, ½ tsp (3ml) fine salt and milled pepper. Add 1 cup (250ml) water and blend until smooth and it has a spreading consistency. Combine half the mixture with 1/³ cup (80ml) water to create a runny dressing. Store in separate jars for up to 2 weeks in the fridge. MAKES 1½ CUPS SPREAD or 2 CUPS DRESSING
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Skewers: 4 large (about 700g) PnP free-range chicken breast fillets Glug olive or canola oil ½ Tbsp (7ml) each smoked paprika, ground cumin and ground coriander Juice (60ml) and grated peel of 1 lemon 5 sprigs thyme, leaves picked Salt and milled pepper PnP full-cream or double-cream plain yoghurt, for serving (optional) SERVES 4
CHOOSE FREE-RANGE CHICKEN. PnP’s Free Range chicken is more flavourful and the routine use of in-feed growth stimulants, antibiotics and hormones is prohibited. STOCK UP ON CHICKPEAS. They’re high in protein and fibre so you’ll feel full for longer. Roast or pan-fry, or use to bulk up stews, soups and salads.
CHICKEN SKEWERS WITH ROASTED TOMATOES AND BULGUR WHEAT A Mediterranean dish bulked up with fibre-boosting bulgur wheat. Swap out the
bulgur wheat with brown rice or quinoa if you like. 3 cups (750ml) bulgur wheat Handful each fresh mint, parsley and coriander
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Salt and milled pepper Juice (60ml) of 1 lemon Roasted tomatoes: 2 packets (250g each) cherry or rosa tomatoes 1 red onion, cut into petals
2 Tbsp (30ml) olive oil 1 tsp (5ml) each cumin seeds and smoked paprika 4 sprigs each thyme and oregano 2 cloves garlic, thinly sliced
Cook bulgur wheat according to packet instructions. Toss with herbs, seasoning and lemon juice in a serving bowl. Set aside. Toss roasted tomato ingredients together on a baking tray in a single layer (for even cooking). Roast for 15-18 minutes at 200°C, then grill for 7-10 minutes on high. Slice chicken breasts into thick strips and coat in oil, spices, lemon, thyme and seasoning. Thread 2-3 chicken strips onto each skewer. Grill chicken skewers in a smoking-hot griddle pan for 8-12 minutes, charring well on all sides. Serve on herby bulgur wheat topped with roasted tomatoes, and yoghurt if you like. pnpfreshliving.com
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FRY YOUR LENTILS. Crisping lentils in a hot pan creates a slight nutty flavour and adds a divine crunch to salads or a vegetable sheet-tart.
DON’T GET STUCK ON FETA – BUY SOME RICOTTA. It’s a fresh cheese that’s a great source of calcium and essential vitamins, plus it’s low in salt and the perfect solution for a low-fat diet.
A H E A LT H Y S T A R T FRIED LENTIL AND BEETROOT SALAD
This perfectly balanced meal combines crispy, tangy and creamy ingredients. Adding steak is optional. Dressing: Juice (30ml) of ½ lemon ¼ cup (60ml) olive oil 1 Tbsp (15ml) wholegrain mustard 1 Tbsp (15ml) honey 2 sirloin steaks Salt and milled pepper Olive oil, for frying Salad: 2 cans (400g each) brown lentils, patted dry 1 tsp (5ml) ground cumin 1 cup (250ml) PnP full-fat plain yoghurt ½ tub (125g) ricotta cheese 1 packet (500g) pickled beetroot, thinly sliced 1 packet (80g) watercress 1 packet (80g) rocket SERVES 4 Whisk dressing ingredients together and set aside. Season steaks. Heat a glug of oil in a pan and fry steaks for 4 minutes per side (medium-rare). Rest meat for 10 minutes. Heat oil over a high heat in a separate non-stick pan. Fry lentils in batches for 3-5 minutes until crispy, sprinkling with cumin as you fry. Drain on kitchen paper. Spread yoghurt on a serving platter and crumble over ricotta. Top with beetroot slices, crispy lentils, watercress, rocket and sliced steak. Drizzle over dressing just before serving.
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BAKED COCONUT FISH FINGER TACOS Ground oats make for a healthy crumbed coating. Add coconut for extra flavour and healthy fibre. Blitz 1 cup (125g) rolled oats in a food processor to create a coarse flour. Combine oat flour with ½ cup (50g) grated fresh coconut or desiccated coconut in a bowl and season. Pat 1kg fresh hake fillets dry with paper towel and cut into 5cm strips. Season well. Whisk 2 eggs and place in a bowl. Dip fish strips into egg, then into oat flour mixture, coating all sides well. (Repeat process if you want a thicker crumb coating.) Place on a lined oven tray and bake at 200°C for 18-20 minutes until golden. Switch on oven grill and grill fish fingers for 3-5 minutes for a golden finish. Create tacos while oven is still hot by hanging 4 PnP multi-seed tortillas over two wires of the oven rack, or create bowls by loosely fitting into an oven-safe bowl. Bake for 5-8 minutes until crisp and lightly browned. Fill tacos with fish fingers, guacamole and sliced jalapeños (optional). Serve with lime wedges on the side. SERVES 4
AIR FRYER FISH FINGERS IN LETTUCE CUPS We baked these home-made fish fingers to a crisp, golden finish in this quick-cooking wonder machine. You can also bake them in the oven, as per recipe above. Blitz 1 cup (125g) rolled oats in a food processor to create a coarse flour. Combine oat flour with ½ cup (50g) sesame seeds in a bowl and season. Pat 1kg fresh hake fillets dry with paper towel and cut into 5cm strips. Season well. Whisk 2 eggs and place in a bowl. Dip fish strips into egg, then into oat flour mixture, coating all sides well. Repeat coating process once more. Preheat air fryer to 200°C on the baking setting. Place fish in the air fryer basket and cook for 7-10 minutes until golden. Remove, drizzle with lemon juice and cool slightly. Arrange leaves of 2 butter lettuce heads on serving plates. Divide 1 cup (250ml) tzatziki, 1 small shredded cabbage and fish fingers between lettuce cups. Top with pickled red onions (page 11). SERVES 4 14 | Fresh Living – Summer 2022 Spring 2021
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GET THE CRISP WITHOUT THE OIL. An air fryer is a lifesaver when you need to feed hungry kids healthy food in no time. If you can afford one, go for it, but for those who can’t, your good ol’ trusty oven works too. The secret to the crunch is a healthy oat flour coating, perfect for when the ‘fried food’ craving strikes!
(such as rosemary or thyme), chopped 1 tsp (5ml) each cumin seeds and mustard seeds SERVES 4 (AS A MAIN)
CRUNCHY BROWN RICE AND LENTILS WITH CASHEWS AND CARAMELISED ONION A side of rice will never be boring again! In fact, we suggest serving this as the main event. 2 cups (500ml) brown rice ²/³ cup (180ml) dried brown lentils 4 cups (1L) warm pnpfreshliving.com pnpfreshliving.com
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chicken or veg stock 2 cups (500ml) boiling water Salt and milled pepper Oil, for frying 3 onions, sliced into petals 3 Tbsp (45ml) balsamic vinegar 1 tsp (5ml) sugar or honey 4 sprigs fresh thyme 1 can (400g) chickpeas 1 packet (100g) raw cashew nuts Handful fresh herbs
Bring rice, lentils, stock, water and seasoning to a boil. Reduce heat, cover and simmer without stirring for 14-18 minutes, until water has evaporated. Heat a glug of oil in a pan on medium heat and sauté onion for about 10 minutes, stirring regularly. It should be turning golden but not brown. Add balsamic vinegar,
sugar or honey and thyme. Sauté for another 3-5 minutes until sticky and browned. Remove and set aside. Heat another glug of oil in the same pan and fry chickpeas and cashews for 5-8 minutes until golden-brown. Add herbs and seeds, cooking for another minute. Toss both onion and chickpea mixtures through rice. Serve flavoured rice as a side with roast chicken or beef, or make it a meal and top with fried mushrooms and spinach.
FANCY GRAINS ARE NICE BUT SO IS BROWN RICE! The bulgur wheat, quinoa or couscous called for in most recipes can easily be swapped with more affordable, high-fibre brown rice. Add more flavour with stock, spices, aromatics, veg, nuts and legumes.
BUY NUTS IN BULK. It’s cheaper, but if you think you won’t use all the nuts before they go rancid, simply freeze them for prolonged life. Stir into rice dishes, stir-fries, tomato or curry sauces, or sprinkle over veg and salads to add protein, fibre and heart-healthy fats.
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CARROT RÖSTIS WITH AVO-AND-PEA SMASH These golden röstis are cheap and delish, with carrots adding fibre and vitamins to your diet. If avo is out of budget, simply top with a dollop of yoghurt instead. 800g carrots, washed and grated (skin on) 1 (200g) sweet potato, peeled and grated 2 tsp (10ml) ground cumin 1 tsp (5ml) chilli flakes ½ tsp (3ml) ground coriander ½ tsp (3ml) cinnamon 4 tsp (20ml) cornflour 2 eggs Salt and milled pepper ½ punnet (10g) fresh coriander, chopped (or parsley) Olive or canola oil, for frying For topping: 1 cup (250ml) frozen peas, blanched 1 avocado, diced Lemon juice, to taste
WARM CARROT SALAD WITH YOGHURT HUMMUS Salad gets an upgrade with the sweetness of roasted carrots and crispy chickpeas. Salad: 800g-1kg carrots, washed 1 packet (200g) baby carrots (optional) 1 can (400g) chickpeas, rinsed and drained Glug olive oil 2 Tbsp (30ml) honey (optional) 2 Tbsp (30ml) lemon juice 1 tsp (5ml) cumin seeds 5 sprigs fresh thyme Salt and milled pepper 1 packet (100g) crimson leaf salad ½ packet (50g) raw almonds, roughly chopped and toasted Hummus: 1 can (400g) chickpeas ½ tsp (3ml) ground cumin 2-3 Tbsp (30-45ml) full cream or double-cream plain yoghurt
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2 Tbsp (30ml) olive oil Salt and milled pepper Squeeze of lemon juice SERVES 2 (AS A MAIN) Preheat oven to 200°C. Halve or quarter large carrots, depending on their size. Place sliced carrots, baby carrots and chickpeas on a baking tray. Drizzle with oil, honey and lemon juice, sprinkle with cumin seeds and thyme, season and toss to coat. Roast for 20-25 minutes until chickpeas are crispy and carrots start to caramelise. Set aside to cool. Blitz hummus ingredients using a stick blender or food processor, adding enough yoghurt to create a spreadable mixture. Spread hummus on a platter and top with roasted carrots. (You can also dollop hummus on afterwards if you prefer.) Top with crimson leaf salad and almonds just before serving.
Salt and milled pepper 4 eggs Handful fresh coriander and rocket, optional MAKES 8-10 Combine grated carrot and sweet potato in a bowl. Add spices and cornflour, tossing to coat veg evenly. Whisk eggs and stir through vegetable mixture. Season and stir through coriander. Use your hands to shape mixture into 8-10 patties. Heat 5mm oil in a pan over medium heat. (Take care it’s not too hot or the outside of the röstis will burn before the inside is cooked.) Fry for 3-5 minutes per side. Combine peas, avocado, lemon juice and seasoning in a bowl and lightly mash with a fork. Poach the eggs. Serve röstis with avo-and-pea smash topped with poached eggs, and rocket or coriander if you like.
TURN CARROTS INTO THE MAIN EVENT. Stop thinking of carrots as boring. They last forever in the fridge and are cheap as chips, plus they’re low in kiloujoules and fat and are loaded with vitamins.
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A H E A LT H Y S T A R T BEAN SALAD WITH TONNATO SAUCE We’ve given tuna some Italian flair. Tonnato sauce: 2 egg yolks 3 Tbsp (45ml) lemon juice 1 punnet (20g) parsley, leaves picked 1 can (120g) shredded tuna in water, drained 1 clove garlic 2 anchovy fillets (optional) 5 capers (optional) 1/ cup (80ml) canola oil ³ 1/ cup (80ml) olive oil ³
GIVE TINNED TUNA A TWIST. It seems every diet includes a basic but boring tuna salad. For a healthy lifestyle, not just a weight-loss quick-fix, you need to keep food interesting. Get creative and make a tonnato sauce, cucumber-wrapped tuna roll-ups or a crustless tuna quiche with rocket salad.
2 packets (200g each) fine green beans, blanched 1 can (400g) white kidney beans or butter beans Salt and milled pepper 1 packet (3s) baby gem lettuce ½ head butter lettuce ½ red onion, fresh or pickled (see page 11) 1 packet (200g) calamata olives SERVES 4 Blend egg yolks, lemon juice, parsley, tuna, garlic, anchovies and capers. Combine oils and add in a slow, steady stream while blending until a thick sauce forms. Toss green beans and canned beans with 2 dollops sauce and season. Arrange lettuce on platter, top with saucy beans and scatter with onion and olives. Drizzle salad with remaining sauce just before serving. pnpfreshliving.com pnpfreshliving.com
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A H E ACOCONUT LT H Y S T A RGlug T olive oil GREEN SHAKSHUKA
We’ve loaded this North African dish of poached eggs in a spicy tomato sauce with ironboosting leafy greens and simmered it in a creamy coconut sauce.
1 onion, sliced 1 packet (4) large leeks, sliced 1 tsp (5ml) mustard seeds (black or yellow) 1 tsp (5ml) cumin seeds ½ tsp (3ml) each ground coriander and ground cumin 1 packet (300g) baby
spinach (or Swiss chard) 1 cup (250ml) frozen peas 2 cans (400g each) lite coconut milk 4-6 eggs ½ packet (10g) each dill and coriander, chopped Sesame seeds and yoghurt, for serving (optional)
SERVES 3-4 Heat oil in a pan and sauté onion and leek until softened. Add spices and sauté until fragrant, about 2 minutes. Stir in spinach, peas and coconut milk and simmer for 3-5 minutes
to infuse and reduce. Create indents in the mixture and gently break eggs into the “nests”. Cover and simmer for 6-8 minutes for medium-done eggs. Sprinkle with fresh herbs and sesame seeds, and serve with a dollop of yoghurt.
GO GREEN! Wondering what the healthiest veg is? Any dark green or leafy one, like spinach or kale. They contain iron and fibre and are low in carbs. Also, they’re often interchangeable in recipes, so up your repertoire and pick a variety of leaves.
EAT THOSE EGGS. These perfectly balanced nutrition bombs get our vote for affordability and quick and easy cooking. For a balanced diet, use eggs as the main protein (instead of meat) for dinner in one or two meals per week.
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GOOD IDEA Instead of serving with yoghurt, sprinkle with ricotta after adding eggs.
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COOK’S NOTE Heating honey for 5-10 seconds in the microwave thins it so ingredients are coated more evenly.
DON’T BE CAUGHT WITHOUT A HEALTHY SNACK, EVER! They’re essential to have on hand, helping to curb impulsive food shopping (and spending!) and unhealthy snacking. Choose long-lasting dry snacks or ingredients that can live in your bag or drawer for two weeks, like nuts or our granola cookies. (Turn to page 46 for healthy snacks you can buy.)
START THE DAY WITH OATS. You really can’t have a better breakfast. Oats help regulate blood sugar and are good for lowering cholesterol. Be sure to choose the right kind, though – rolled oats are less processed, so naturally better for you. Avoid quick-fix premixes that can be sugar-laden.
TAKE TIME TO READ THE LABEL. Intimidated by all the numbers? Simply look at the ingredients, which are listed from the largest to smallest amount. If sugar is listed as number two or three, you know it makes up a lot of what you’re eating. Choose wholesome, less processed foods in their natural state where possible. The PnP Livewell range of products is your friend – everything with this branding has undergone rigorous testing and meets the highest health criteria, so you can easily spot what is good for you.
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A H E A LT H Y S T A R T
CHEWY GRANOLA COOKIES Using banana helps to bind these biscuits and gives them natural sweetness. Perfect for a lunchbox snack or a post-workout bite. Preheat oven to 180°C. Combine 2 cups (500ml) granola (see recipe on page 8), 1 cup (125g) wholewheat flour, 1/³ cup (80ml) grated fresh coconut or desiccated coconut and ½ tsp (3ml) cinnamon. Add 1 packet (100g) dried fruit of choice (such as sliced Turkish apricots, raisins, cranberries or sultanas). Mash 2 (about 180g) ripe bananas and combine with 1/³ cup (80ml) warmed honey, ¼ cup (60ml) canola oil (or mildflavoured olive oil) and 1 tsp (5ml) vanilla essence. Mix wet ingredients into the dry ingredients, combining well. Shape mixture into 4cm balls, place on a lined baking tray and flatten to 2cm thick. Bake for 20-25 minutes until golden-brown. Cool completely on a wire rack – they crisp up on the outside once cooled. Store in an airtight container for up to 1 month. MAKES 20
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A H E A LT H Y S T A R T BEETROOT SEED BREAD A brightly coloured bread with crunch from heart-healthy seeds.
EAT MORE FLAXSEEDS. Flaxseeds (or linseeds) are one of only two plant-based products – the other being chia seeds – with significant amounts of omega-3. One bag goes a long way, so don’t let the price put you off! Sprinkle over roast veg, add to your granola and smoothies, or blitz them in a food processor to create a flour perfect for fortifying bread.
BAKE YOUR OWN HEALTH BREAD. Not all bread is bad for you. We’ve created a veg- and seed-loaded loaf that’s filled with nutrients and fibre.
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½ cup (50g) rolled oats ½ cup (50g) pumpkin seeds ½ cup (50g) flaxseeds ²/³ cup (100g) Nutty Wheat (bran) flour ²/³ cup (100g) selfraising flour ½ tsp (3ml) bicarbonate of soda 1 tsp (5ml) fine salt 2 eggs 1/ cup (80ml) canola ³ oil (or olive oil blend) ½ cup (125ml) low-fat milk
1 Tbsp (15ml) honey ½ tub (125g) ricotta cheese ½ cup (125ml) PnP double-cream plain yoghurt 2 large (about 250g) beetroots, peeled and grated MAKES 1 LOAF Preheat oven to 180°C. Line a 25x10cm loaf tin with baking paper and non-stick spray. Combine oats, seeds, flours, bicarb and salt. Beat eggs in a separate bowl with an electric whisk for 1-2 minutes. Add oil, milk and
honey and whisk to combine evenly. Add wet ingredients to dry ingredients. Whisk ricotta and yoghurt in a separate bowl until smooth, then add to bread mixture along with beetroot. Spoon dough into loaf tin and bake for 55-65 minutes or until an inserted skewer comes out clean. Cool in loaf tin for 15 minutes, then remove and cool completely on a wire rack before slicing. Eat bread within 2-3 days, or freeze slices for later use.
DAIRY With the continued popularity of vegan lifestyles, there’s no arguing that plant-based milks are here to stay. But there’s more to it than meets the eye. While vegan and dairy products may look or even taste similar, their nutritional values tell a different story
ow’s milk and dairy products are nutrient-rich, providing high-quality protein and many important vitamins and minerals which are easily absorbed by the body. Cutting out cow’s milk and other dairy products can lead to nutritional deficiencies, especially for young children.
KEEP IT BALANCED If you want to include more plant-based products in your diet, even it up with good-for-you cow’s milk products – your body will thank you for 3 servings of cow’s milk or other dairy products every day.
DID YOU KNOW? One cup of cow’s milk will give you a third of your daily recommended calcium (essential for strong bones) and almost half of the vitamin B12 (for physical and mental energy) you need per day. It’s also a valuable source of vitamin A, potassium and zinc. Still not convinced? Cow’s milk typically contains 3.4% protein (compared to just 0.5% in plantbased milks). It also has all the necessary amino acids your body needs for growth and repair. KEEP IN MIND Highly processed plant-based milk alternatives are often sweetened with sugar and can be high in fat and kilojoules. The vitamins and minerals used to fortify plant-based milks (especially calcium and vitamin B12) aren’t absorbed in the same way as those in cow’s milk. Plant-based alternatives are pricier, too, leaving a dent in your wallet as well as a gap in your nutritional needs.
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Y OU T N Y E Y W T T EN W
Make a batch of this big-on-flavour mince to use in three different ways, along with a spicy paste to add extra magic. Spicy garlic paste: 3 onions, quartered 3 bulbs garlic, peeled ½ cup (125ml) olive oil or canola oil ½ cup (125ml) balsamic vinegar ½ cup (125ml) fish sauce (optional) ½ cup (125ml) soy sauce ½ cup (125ml) brown sugar 1 sachet (100g) red curry paste Savoury mince: 1.5kg beef mince 2 Tbsp (30ml) light soy sauce or Worcestershire sauce ¼ cup (60ml) wholegrain mustard 1 cup (250ml) spicy garlic paste (recipe above) Handful fresh parsley, chopped 1 egg Salt and milled pepper MAKES ABOUT 1.2KG (enough for all three recipes on page 24)
u ry mi l savo a e nce d al e R
COOK ONCE, EAT THRICE
Blitz onion and garlic in a food processor to a chunky paste (or finely chop, if you prefer). Heat oil in a pan over medium heat and fry onion mixture for 10-15 minutes, until it starts to caramelise. Add remaining paste ingredients and cook for another 10 minutes. Cool completely and decant into a jar or airtight container (it will keep in the fridge for up to 2 months). Combine savoury mince ingredients except egg. Season. Divide into three 500g batches. Add the egg to one batch of mince and shape into 6 patties (about PHOTOS: DONNA LEWIS RECIPES & STYLING: GAIL DAMON FOOD ASSISTANTS: LIEBE DE KLERK AND JUWAN BEYERS 80g each). Fry remaining mince in two batches, Your life will never be the same once you’ve experienced thei using a fork to break up lumps and wonders of batch cooking. We share great base recipes that can bei tossing to brown all over. Cool completely, then refrigerate prepared ahead and repurposed for other meals during the weeki or freeze until ready to use. so you can always have dinner ready in just 30 minutes!i Be sure to defrost before using.
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D A I LY D I N N E R S SPICY FRIED MINCE WITH TORTILLAS AND HUMMUS DRESSING An easy weeknight dinner that packs a punch. Heat a glug of oil over medium heat. Fry 1 batch (500g) cooked real-deal savoury mince with ¼ cup (60ml) spicy garlic paste (see page 23) for 10-12 minutes. Toast 4 PnP multigrain tortilla wraps in a pan and halve. Combine 2 sliced spring onions, ¼ diced cucumber, a handful quartered cherry tomatoes, ½ cup (125ml) sweetcorn kernels and grated peel and juice (60ml) of 1 lemon. Stir through a handful chopped fresh mint and parsley. Add a drizzle of honey and red wine vinegar to taste, and season. Combine ½ cup (125ml) each hummus and plain yoghurt, 1 Tbsp (15ml) chipotle seasoning and juice (30ml) and grated peel of 1 lime or lemon for dressing. Season. Serve fried mince, tortillas and salad on a platter, with dressing on the side. SERVES 4
EGG NOODLE STIR-FRY Loaded with crunchy vegetables, it’s the flavourful mince that really elevates this dish. Heat a glug of oil in a pan over medium heat. Add 1 each shredded green and red baby cabbage, 2 carrots sliced into matchsticks, 1 pack (230g) PnP Tasty Stem broccoli and 1 each sliced green and red pepper. Stir-fry for 10-15 minutes. Stir in 1 batch (500g) cooked real-deal savoury mince, ½ cup (125ml) spicy garlic paste (see page 23) and ¼ cup (60ml) each light soy sauce and honey. Toss through 1 packet (500g) cooked egg noodles, and cook for another 5-8 minutes. Season and garnish with sliced spring onions. SERVES 4-6
KOREAN-STYLE KIMCHI BURGERS Spice up burger night with this Asian-inspired version and get ready for a flavour explosion! Combine 1 cup (250ml) mayonnaise and ½ cup (125ml) sriracha sauce. Heat a glug of oil over medium heat and fry savoury-mince patties for 5-7 minutes per side until cooked through. Fry 6 eggs to your liking. Spread spicy mayo onto toasted burger buns. Top with patties, ¼ cup (60ml) store-bought or homemade kimchi and a fried egg. Garnish with sesame seeds and fresh coriander. MAKES 6
Scan this QR code to watch a tutorial on making kimchi at home.
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Y OU T N Y E Y W T T EN W
An aromatic blend of plant-based proteins that’s great on its own – and even better when used in other recipes. Glug olive oil Handful fresh thyme 1 Tbsp (15ml) cumin seeds, crushed
2 cans (400g each) chickpeas, rinsed and drained 2 cans (400g each) butter beans, rinsed and drained 3 cloves garlic, finely chopped 2 Tbsp (30ml) wholegrain mustard
Juice (30ml) and grated peel of 1 lime Juice (60ml) and grated peel of 1 lemon Salt and milled pepper MAKES 6 CUPS (enough for all three recipes on page 26)
Heat oil in a pan over medium heat. Add thyme and cumin seeds and fry for 2-3 minutes until fragrant. Add chickpeas, beans, garlic and mustard and fry for another 10-12 minutes. Finish off with the citrus
juice and grated peel. Season. Divide into three batches of 2 cups (500ml) each. Refrigerate or freeze until ready to use. Be sure to defrost before using.
Fragrant chickpea and butter bean sauté
vegetarian base recipe
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D A I LY D I N N E R S
LOADED SWEET POTATOES A truly wholesome and filling meal. Prick 4 medium-sized sweet potatoes with a fork, drizzle with oil, season and wrap in foil. Bake at 200°C for about 30-40 minutes or until tender. Heat a glug of oil in a pan over medium heat. Add 5cm knob grated fresh ginger, juice (60ml) and grated peel of 1 lemon, 1 tsp (5ml) chilli flakes, ½ can (200ml) coconut milk and a drizzle of honey. Cook for 8-10 minutes until coconut milk has reduced to a sauce. Add 1 batch (500ml) chickpea and butter bean sauté, and simmer for another 5-8 minutes. Season. Slice potatoes halfway and squeeze to open. Spoon over chickpea mixture and top with fresh thyme. SERVES 4
SPICY CHICKPEA, BEAN AND SPINACH PASTA A mildly spiced dish that’s ready in minutes! Heat a glug of oil in a pan over medium heat. Add 5cm knob grated fresh ginger, juice (60ml) and grated peel of 1 lemon, 1½ cans (600ml) coconut milk and ½ sachet (50g) yellow curry paste. Simmer for 10-12 minutes until coconut milk has reduced to a sauce. Add 1 batch (500ml) chickpea and butter bean sauté, and cook for a few minutes. Toss in 2 cups (about 150g) shredded spinach and cook for 8-10 minutes. Season. Spoon spicy sauce over 350g cooked wholewheat tagliatelle. SERVES 3-4
MEDITERRANEAN-STYLE BEANS ON BRUSCHETTA Not your average beans on toast, this is kicked up a few notches with a fragrant tomato sauce and a hint of fresh mint. Heat a glug of oil in a pan over medium heat. Fry 1 chopped leek until soft, about 5-6 minutes. Add 1 can (400ml) chopped tomatoes and 1 Tbsp (15ml) honey or brown sugar, and season. Simmer for another 10-12 minutes. Stir in 1 batch (500ml) chickpea and butter bean sauté, a handful of chopped mint and parsley, and juice (60ml) and grated peel of 1 lemon. Slice and toast 1 baguette. Top with baby spinach, tomatoey bean mixture, quartered cherry tomatoes and halved calamata olives. SERVES 3
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SUMMER ON A BUDGET If you make one New Year’s resolution, let it be your financial health. We show you how to tweak your spending habits so you can get through the festive season while keeping sight of your goals While social media may be flooded with ideas for last-minute attempts at a svelte beach body or New Year detox challenges, we’re more concerned with your financial health. This includes making sure you have enough funds stashed away for the future. In the same way that
budget and January turns into the dreaded “Janu-worry”, consider resetting your finances and kick-starting your way to a healthier money lifestyle instead. All you have to do is track your daily spending habits and make subtle lifestyle tweaks.
“ South Africans and summer are a winning combination – one of those seriously good pairings that go together like soft serve at the beach, creamy potato salad at a braai or juicy slices of watermelon round the pool.
Summertime brings out the best in everyone, as our focus shifts from work to play; to relaxing, entertaining friends and family, and simply enjoying life. With the arrival of undoubtedly the best time of the year, you may feel like throwing caution to the wind and booking an Instagram-worthy,
credit card-funded beach or bushveld getaway. Maybe you’re tempted to splash out on fancy restaurants or splurge your way through all those post-festiveseason sales that leave you with a debtinduced headache. If this sounds like you, think again. Overspending is never a good idea.
fad diets harm your body, short-term thinking can strain your wallet. That’s because the road to financial health is paved with good decisions taken consistently – no matter how small. Before the fun-filled festive months take their toll on your
Summer, sunshine and holidays. Bring it on!
THE ROAD TO FINANCIAL HEALTH IS PAVED WITH GOOD DECISIONS TAKEN CONSISTENTLY.
After only a few weeks of monitoring exactly where your hard-earned cash is going, you will realise just how expensive your on-the-go coffee habit is. Or perhaps your monthly budget’s kryptonite is all those take-away dinners or the
PROUDLY BROUGHT TO YOU BY THE OLD MUTUAL TEAM
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TWEAK YOUR SPENDING Elize Botha, Managing Director of Old Mutual Unit Trusts, shares her ideas to help you make the festive season a budgetfriendly one.
IDEA 1 Make a meal of it Eating out often can be a serious obstacle to spending less. Get around this by cooking more at home. In fact, you may find it satisfying
to reap the double rewards – for your health and finances – of making your own meals. Invite some friends over and bring out the board games for extra laughs.
IDEA 2 Beach days on repeat Summer is all about beach outings. (And for those living inland, excursions to dams, rivers and public pools are just as fun!) Save bucks by making sandwiches and ice lollies at home and packing seasonal fruit and vegetables from your fridge as snacks.
IDEA 3 Wardrobe swap Organise a bringand-share picnic with your friends and exchange unwanted clothing items and accessories. It’s an enjoyable and free way of giving your wardrobe a New Year’s makeover.
IDEA 4 Take a walk Ditch those after-work drinks for an easy sunset stroll with friends or family. Your heart and pocket will both be grateful.
IDEA 5 Grow your own vegetables If living through a global pandemic has taught us anything, it’s the importance of taking more pleasure in simple, homely things. Starting a vegetable garden not only encourages wholesome family time together and improves your diet, it also teaches an important lesson: invest now to reap the benefits later.
Cancel coffee Seen how much money you spend on coffee? Go cold turkey and stop. (Or at least commit to consuming less.) Replace your morning fix with rooibos or green tea every other day as a start. If you drink multiple cups a day, decrease by one cup each week. You’ll eventually get down to a minimum as your savings increase to the maximum. It’s a win-win. For more savings and tips, visit oldmutualinvest.com/ individual.
THE GREAT RESTART Resist the temptation to endlessly swipe your card in December and you may have your best January yet. This will stimulate your great financial restart. Discipline and short-term sacrifices go hand in hand when working towards a financial goal. Each saving you make will seem small in itself but they all add up. With consistency, you’ll soon see the positive accumulation of your effort. Whether your big financial goal is to purchase a home for you and your loved ones, to send your child (or yourself) to university, or to go on that long-overdue honeymoon, some tough choices will need to be made. Remind yourself regularly that your dreams are valid and deserve commitment – you’ll soon see them take shape in the most wonderful fashion. As you make your money-saving moves, be sure to keep an optimistic and positive attitude. This will help you embrace a refreshed perspective on your life and your finances. What better way to start 2022?
PROUDLY BROUGHT TO YOU BY THE OLD MUTUAL TEAM
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WRITTEN BY SILKE COLQUHOUN
enticing two-for-one massage deals at your local spa? The good news is that once you know better, you can do better. Thankfully, that’s what a new year is all about: a fresh start. Simply use the next few weeks to lay a good foundation for yourself and reduce your spending where possible. Because summer is such a beautiful and happy season, it’s the ideal time to reconnect with the things that matter most – what brings you genuine joy – and focus your energy on them. Especially if they are low-cost and pack a punch of fun!
UNPAUSE YOUR DREAMS Dreaming of a great adventure? We have a unit trust to help you get your future plans back on track. Invest in an Old Mutual unit trust aligned to your needs from as little as R500 a month. THE INVESTMENT SERIES | OLD MUTUAL UNIT TRUSTS
Invest online at oldmutual.co.za/investmentseries or talk to your financial adviser today.
INVESTMENT GROUP DO GREAT THINGS EVERY DAY Old Mutual Unit Trust Managers (RF) (Pty) Ltd is a registered manager in terms of the Collective Investment Schemes Control Act 45 of 2002. The fund fees and costs that we charge for managing your investment are set out in the relevant fund’s minimum disclosure document (MDD) or table of fees and charges, both available on our public website, or from our contact centre. Old Mutual is a member of the Association for Savings and Investment South Africa (ASISA).
for School Simple ! h c n Keep lu Make our Low GI range the hero of their sarmies and get an A+ for nutrition and taste.
I’ve got added manganese, so I’ll help keep their metabolism going. Manganese is also great for strong bones. My nutty taste goes ace with peanut butter. Yum!
I’m a mom. I know school lunches. Need to be quick, tasty and nutritious. Try me with any jam. I’ve got added fibre. And vitamins… perfect for busy kids. Gotta run.
Just jam on me.
Try me with PB.
Hiii. I’m bursting with multigrains for slow-release energy. Cranberries are a rich source of vitamin C and E. To keep them bOuNcY all day, simply spread me with honey. Yay!
I’m yummy with honey!
+DIETARY FIBRE FOR DIGESTIVE HEALTH
+MANGANESE FOR METABOLISM
+MULTIGRAINS FOR LASTING ENERGY
We’ve got the GOODNESS
I’m high in Omega 3. That’s brain food and soooo good for your heart. I’m delish with anything but enjoy me spread thick with marmalade. Nice. Peace and love!
I’m stacked with fibre… lekker for gut health – being BUFF on the inside. Cheese, Bovril or Marmite are sweeeeet on me. Savoury. Sweet. Funny. Haha.
Gooood with marmalade.
FOR HEART HEALTH
Spread me savoury.
FOR GUT HEALTH
H E A LT H
your mind, body and soul TEXT: SAMANTHA PAGE
“Refresh” feels juicy and ripe; plump with possibility – and who couldn’t use a little of that magic right now? You may feel like you need to rip out the page and start again, or set off in an entirely different direction by making several powerful New Year’s resolutions. The truth is, sometimes it starts with the smallest things. Downloading new music, adding a bright bowl of fragrant lemons to your kitchen table or learning to breathe properly and listen intently. Without too much effort, you’ll have refreshed your surroundings, made deeper connections and transformed your outlook.
REFRESH YOUR MIND Many people find it easy to say what they do and how they do it, but find it harder to articulate why they do what they do. Simon Sinek, the bestselling author of Start with Why, has aggregated a movement to inspire people to find their true purpose by asking “Why?” His 2009 TED Talk has been watched 28-million times and is the third most popular of all time, demonstrating the resonance of his ideas. Discovering your “why” is finding the purpose,
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cause or belief that drives every one of us, explains Simon. “I believe fulfillment is a right, not a privilege. We are all entitled to wake up in the morning inspired to go to work, feel safe when we’re there and return home fulfilled at the end of the day. Achieving that fulfillment starts with understanding exactly why we do what we do.” Simon’s methodology can be applied to life in general using The Golden Circle.
THE GOLDEN CIRCLE MODEL
why how what
WHAT: Everyone knows what they do. HOW: How you do it is what makes you special or defines how what you offer is unique. WHY: What drives or inspires you to do what you do?
This is not about making money. Profit is a result. “Why” is your purpose, your beliefs, your values – the very reason you exist. The neuroscience of the Golden Circle theory, Simon explains, is that humans respond best when messages communicate with the parts of their brain that are responsible for emotions, behaviour and decision-making (that is, the limbic brain). Finding your “why” influences behaviour and inspires action:
Q: Why are you quitting smoking? A: To run a marathon. Q: Why do you cook? A: I’m good at developing flavour so it makes me feel like I am succeeding. Q: Why do you want to lose weight? A: I want to play with my kids without stopping every five minutes because I’m out of breath. OVER TO YOU Your “why” is your value proposition. What is your “why”?
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REFRESH YOUR BODY Back-to-basics fitness makes so much sense. It’s affordable, effective and there’s no charging of gadgets needed. When lockdown forced people to exercise in their own homes, the appeal and success of this approach was widely documented on social media. Just 30 minutes of moderateintensity aerobic activity five days a week can reduce the risk of chronic disease, increase stamina and boost your mental well-being. OVER TO YOU REFRESH WITH FOUR LO-TECH EXERCISES Exercise 1: Skipping Remember the fun you had skipping when you were a child? Start with just 5 minutes a day and build up to 10 minutes or more. Benefits: • Increases heart rate, so it’s an excellent form of cardio that builds
stamina over time. • Reduces fatigue by increasing blood circulation. • Provides a mental health break as you can do it outside, in fresh air. Exercise 2: Foam roller “Roll through the pain” is a common refrain when it comes to this form of exercise, as it literally rolls your muscles into submission on a recovery day or after an intense workout. Benefits: • Warms up muscles before a workout and loosens tight, achy muscles afterwards. • Improves circulation and muscle flexibility. • Breaks up scar tissue between the skin, muscles and bones. Exercise 3: Resistance bands Each band exerts a particular amount of force on your muscles when stretched and
can be used for upperor lower-body training. Benefits: • Improves the quality and variety of workouts. • Better control than with free weights, so resistance bands tend to reduce injury. • Uses more energy, which improves mood, blood circulation and delivers results. Exercise 4: Balance board Balance boards are used to develop coordination and improve posture. Using an unstable platform also challenges the body and intensifies the workout. Benefits: • The intense concentration required to maintain balance improves brain function. • Increases stability – this prevents falls and other injuries. • Improves gross motor skills and sharpens reaction time.
ALWAYS CONSULT YOUR DOCTOR OR A HEALTHCARE PROFESSIONAL BEFORE YOU CHANGE, START OR STOP ANY EXERCISE OR PHYSICAL ACTIVITY.
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When people have trouble sleeping, who do they turn to? Google, of course. Since 2020, the world’s biggest search engine has seen a spike in searches related to insomnia and sleep disturbances. But isn’t sleeping something we’ve known how to do since birth? As people age, they forget how to rest, which is key to rejuvenation. OVER TO YOU LEARN TO REST
Narrow your focus Most people have endless to-do lists, which makes it difficult to focus on just one thing. Summer is the perfect season to take an “inner vacation” and carve out blocks of time to create, develop and produce something that has value to you. Investing in and dedicating time to a project is liberating because you don’t have to divide your time between work and play.
Make space It’s human nature to want to fill a space – with an object, an experience, an opportunity – but what if you just left the space empty? Don’t make an appointment. Don’t schedule a catch-up. Don’t scroll endlessly looking for a series to
binge-watch. This is not wasteful or lazy, it’s creating space for something meaningful to develop.
Break your benchmarks Data and quantitative reports help people track whether they are meeting expectations and achieving targets. While there is value in measurement, it can become all-consuming and leave little room for spontaneity, deeper connections and finding alternative measures of success. There isn’t only one way to do something, and often quality has more value than quantity.
Celebrate! You don’t always need a reason to raise a glass. Life can be relentless and often there isn’t a “perfect time” to do something special. One way to celebrate is by embracing slowness. It’s a beautiful way to thank your mind, body and soul for carrying you through all the fast times when you could barely catch your breath. Cook a slow roast. Have a long, languid lunch. Skip the brisk walk and swap it for a leisurely stroll as you take in the beauty around you. A different perspective is the kind of “refresh” you need to carry you through the entire year.
ILLUSTRATIONS: TOBY NEWSOME
REFRESH YOUR SOUL
and soda What do you mean you don’t have a SodaStream?
It’s a summer essential; sleek and stylish simplicity that’s just as convenient as it is eco-friendly. (One SodaStream bottle in a family replaces 5 070 single-use plastic bottles over three years!) Plus SodaStream saves you money so you can take “Janu-worry” off your calendar and make more time for swimming, suntanning and saving the environment one sip at a time.
Water with an “excitement factor” helps you drink 43% more than plain tap water – meaning if you fizz it up, you’re more likely to reach your hydration goal for the day. Plus there are sugar-free flavour options!
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Just a click away! Get all the trusted recipes you know and love at your fingertips. Whether it’s on socials, the FL site or our tailor-made mailer, the Fresh Living team is always here to bring you tried-and-tested kitchen inspiration...
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Become a pro with our step-by-step videos, take part in our polls and share your foodie creations with us – just tag #FLGrams and you could be featured online or in the mag. Follow, like and share… Instagram: @freshliving_pnp Twitter: @Fresh_Living � Facebook: Fresh Living Magazine
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Become a pro Want to make spun sugar for a showstopping trifle or homemade coconut milk to take your morning smoothie to the next level? The Fresh Living team is here to take you through it with step-by-step tutorials, cook-along videos and ultimate guides that will have you feeling like a pro every time you step into the kitchen. Visit pnpfreshliving.com now to get cooking!
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Your style. Now online. @Stylebyloren
Pick n Pay Clothing has launched a brand new online store. Which means all your style basics and much-loved summer items are only a click away. Shop your style online by visiting our website at www.picknpayclothing.co.za.
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www.picknpayclothing.co.za 2020/07/23 2021/11/19 11:50 11:46
FA S H I O N
PnP Clothing is helping you start the year in the right gear with their Livefit range for the whole family and the Back to Kindergarten range for kids GET IT ONLINE Shop selected items at picknpayclothing.co.za while stocks last.
2 1. Tank top, R79.99, cropped leggings, R79.99; fleece shorts, R99.99, fleece cropped top, R129.99 2. Tank top, R119.99; shorts, R139.99 3. Seamless cropped tee, R149.99; seamless cycle shorts, R99.99; Livefit phone bag, R189.99 pnpfreshliving.com
FA S H I O N
3 38 | Fresh Living – Summer 2022
1. Novelty raincoat, R299.99 2. Plain ribbed tee, from R69.99; butterfly tie-dyed leggings, from R49.99 3. Summer dresses, from R79.99 4. Transport-print fleece top, R89.99, fleece bottoms, R129.99
PRICES CORRECT AT THE TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE
Pay in 3. No interest. No fees.
MoreTyme lets you buy and take home today. Pay half now and the rest over two months. To pay with MoreTyme, download the TymeBank app.
T W E EN N T TY Y Y O U W T
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No more low-alcoholic drinks that are also low on taste. With the global trend for low-alcohol and non-alcoholic drinks continuing to boom, new production techniques are emerging and bringing more flavour with them. Initially, non-alcoholic drinks were made using a process called reverse osmosis, where the liquid was passed through such a fine filter that the alcohol component was left behind. Unfortunately, the all-important flavours were also unable to make it through the filter, resulting in a fairly tasteless and disappointing drink. Enter the spinning cone! This amazing new technology (also called steam or vacuum distillation) uses a metal drum with a central spinning core inside. It spins so fast that when alcoholic liquid is added, it splits up into water, alcohol and flavours. Unlike with other methods, all three of those components can be captured separately. The producer then combines only the water and flavour portions to create a low- or no-alcohol drink that actually tastes good! There are other ways of reducing alcohol – using different yeasts, picking the grapes sooner or stopping fermentation early – but this summer we’re embracing the (spinning!) cone and all that it yields. Especially when it’s smooth-sipping drinks to enjoy guilt-free under the sun.
STYLING: GAIL DAMON PHOTOGRAPH: TOBY MURPHY
�hat ’s new
PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE
Over-indulged during the festive season? No worries. These low- and no-alcohol options mean there’s never been a better time to get a little less liquor in your life
1. LEOPARD’S LEAP NATURA CLASSIC RED WINE, R75 This fruit-packed blend of de-alcoholised cabernet and cinsault has all the intense flavours needed to pair with a braai.
PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE
STYLING: GAIL DAMON PHOTOGRAPH: TOBY MURPHY
BOTTOMS UP 2. SPIER 0.5% CHENIN BLANC, R80 This chenin’s tropical notes – litchi, guava and peach – make it the ideal summer sundowner drink, or pair with seafood or salads.
3. HEINEKEN 0.0%, R84.99 for 6 x 330ml One of the most widely available alcohol-free beers, Heineken is deservedly popular for its crisp, refreshing taste with none of the guilt (or hangover!).
Alcohol-free spirit options are increasing too. Just add your favourite mixers to create fabulous cocktails that are indistinguishable from the classic versions. 4. THE DUCHESS
ORIGINAL ALCOHOLFREE G&T, R74.99 for 4 x 275ml 5. SEEDLIP GARDEN 108 HERBAL, R399.99 (It’s not a gin but it goes with tonic.) 6. FINERY BLISS GIN ALTERNATIVE, R299.99
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GET INSPIRED TWENTY-TWENTY YOU TITBITS, TRENDS AND STUFF WE LOVE
COMPILED BY LINDSAY SEPTEMBER & GAIL DAMON PHOTOS: TOBY MURPHY FOOD ASSISTANT: ELIZMA VOIGT
She’s a Glass Act home for the holidays, I know I’ll find it in the fridge next to the trifle.
You can never have one again: coffee or coffee liqueur? This is incredibly unfair. I work on breakfast radio, with a very early wake-up call, so I have a deeply intimate relationship with coffee. Some might even call it a love affair. But I also enjoy coffee liqueur (being the professional social person that I am). But if I absolutely
had to choose one I could never drink again, it would be the liqueur. It’s a celebratory event – what are you drinking? Depends on the time of day! At a breakfast or brunch, I go for a mimosa (bubbly and OJ). For a lunch celebration, I’d opt for a cocktail – something festive and fun, like a strawberry daiquiri. And for dinner, red wine for the table! Fat Bastard has a great shiraz and cabernet sauvignon. What about a family favourite? Bernini. It’s my mom’s fave but she mostly has it at the end of the year as a treat. When I go
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E GE S T T IV E
Rascallion’s “With Love from the Cape” collection celebrates the fact that quality wine can be affordable and versatile. The easy-going range is a showcase of the Cape’s most widely produced varieties: sauvignon blanc, chenin blanc, pinotage, pinotage rosé and cabernet sauvignon. A portion from the sale EXCLUSIVELY AVAILABLE FOR of each bottle goes PURCHASE to Dignity Dreams, ONLINE which distributes reusable sanitary pads to young women. One lucky reader will win 36 bottles of wine worth R2 700. See page 3 for competition details and to enter. Keyword: Rascallion
Sibs is the host of Glass Act, a cocktail series on YouTube for amateurs and epicures alike.
Scan the QR code below to watch now.
FOOD INTERNS: LIEBE DE KLERK, JUWAN BEYERS
Don’t ask me about that time I drank… Vodka dashed with wine in varsity. We called it vosé – vodka + rosé. Would not recommend. And yes, I did get my degree.
Go-to simple cocktail recipe: Whisky, lime and ginger ale. Just top ice with a shot of good whisky and ginger ale, add a squeeze of lime and serve with a lime wedge.
Radio host and cocktail connoisseur Sibongile Mafu talks celebrations, vosé and why she’ll never give up coffee...
One tipple that never disappoints? Whisky. After wine, it’s my favourite thing to share with people. There are so many incredible whiskies ready to be explored and enjoyed.
Win a 3-month supply of wine!
One of the best ways to protect yourself and your loved ones during this time is by making healthy choices that improve your family’s immune defence. B-well Canola Oil is designed to be the healthiest cooking oil in South Africa. Start enjoying a variety of meals that are safe and good for the whole family today. Visit bwellfoods.co.za for more information. Two lucky readers will each win B-well products worth over R2 200. See page 3 for competition details and to enter. Keyword: B-well
FOOD INTERNS: LIEBE DE KLERK, JUWAN BEYERS
GET INSPIRED Start the day right with our quick-asa-wink cover-star smoothies Carrot and pineapple: Blitz 1½ bottles (375ml) PnP cold pressed orange, carrot and ginger juice with 1 packet (375g) frozen pineapple.
Ruby red yoghurt: Blitz 1 bottle (300ml) Sir Fruit apple, beetroot and raspberry juice with 1 packet (200g) frozen raspberries and 3 Tbsp (45ml) PnP plain doublecream yoghurt.
pet club It’s Dress Up Your Pet Day on 14 January and we’re celebrating with you! We asked members of the Pick n Pay Pet Club group on Facebook for pics of their pets dressed up in their finest threads. They’re all winners in our book but these fur babies stood out!
Conserve those coins It’s possible to cut down on those monthly debit orders for necessities – because you also deserve a treat here and there! OUTsurance is dedicated to saving you money to take that sting out of bank notifications. You could pay significantly less for car insurance – but if they can’t beat your current car insurance premium, you can ask for R500 cash. Ask for R1 500 if you’ve been claim-free and with the same insurer for three years. SMS “FRESH” to 31495. OUTsurance is a licensed insurer and FSP. Ts & Cs apply. Free SMS.
Not yet a Pet Club member? Sign up now to get 3X Smart Shopper points on all pet products and exclusive discounts. To join for FREE, send an SMS with your Smart Shopper card number to 30926. Ts & Cs apply.
Congratulations, you each win R500 in Smart Shopper points! We hope you use it to spoil your adorable fluffy companion.
BEING A NEW MOM ISN’T EASY, BUT YOU’VE GOT THIS! Especially with help from the Cherubs range of baby products, which are specially designed to help give your baby the best and gentlest care so you can keep being the amazing supermom that you are. Five lucky readers stand a chance to win a Cherubs hamper worth R600. See page 3 for competition details and to enter. Keyword: Cherubs
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PACK IT UP Whether they’re for you or the kids, don’t get stuck packing the same boring lunches. We’ve got a few healthy ways to revamp them
BROCCOLI CHEDDAR BITES Grease a mini muffin tin with non-stick spray. Combine 2 cups (500ml) roughly chopped broccoli florets, 1 cup (250ml) grated cheddar, 2 whisked eggs and 2 Tbsp (30ml) each flour and milk. Season. Spoon into tin and bake at 180°C for 10-15 minutes. Cool in tin completely. Store in an airtight container in the fridge until needed. MAKES 24
PnP dairy snacks are nutritious, affordable and the perfect size for lunchboxes.
CAPRESE PASTA SALAD Combine 2 cups (500ml) pasta screws or cavatappi pasta, ½ punnet (125g) halved cherry tomatoes and 2 discs (80g) cubed feta. Season. Combine ¼ cup (60ml) olive oil, 2 Tbsp (30ml) white balsamic vinegar, juice (60ml) and grated peel of 1 lemon, 1 tsp (5ml) honey and 1 tsp (5ml) crushed garlic or garlic powder. Add dressing to pasta and mix well. Spoon about 1 cup (250ml) into a lunchbox, adding a few basil leaves. SERVES 4
PNP Kidz lunchbox cooler bags are made from locally recycled PET bottles. More than 85% of proceeds will be donated to the PnP School Club.
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GET INSPIRED HAWAIIAN PIZZA ROLL-UPS Combine ½ cup (125ml) softened cream cheese, ¼ chopped pineapple, 1 sliced spring onion and 125g chopped sandwich ham. Season. Spread ¼ cup (60ml) each of the filling onto 4-6 wholewheat wraps. Roll and slice into portions. SERVES 4-6
ROAST VEG AND BARLEY JAR SALAD Combine 1 packet (350g) roughly chopped baby marrow and ½ each red, yellow and green peppers. Drizzle with olive oil and season. Roast at 180°C for 15-20 minutes. Char 1 cup (250ml) corn (fresh or canned) in a hot, dry pan. Combine ¼ cup (60ml) olive oil, 2 Tbsp (30ml) white balsamic vinegar, grated peel and juice (60ml) of 1 lemon, 1 tsp (5ml) honey and 1 tsp (5ml) crushed garlic or garlic powder. Combine roasted vegetables and charred corn with 2 cups (500ml) cooked barley, a handful quartered cherry tomatoes and a generous drizzle of the dressing. Spoon into two 250ml jars and refrigerate until needed. MAKES 2 (250ml) JARS
Join the PnP School Club! Looking for free access to more than 10 000 CAPS curriculum-compliant learning materials? You’re in luck. The PnP School Club is one of South Africa’s most dynamic and successful platforms through which schools benefit in the education of tomorrow’s leaders. It delivers muchneeded educational support in the form of teacher guides, learner worksheets, posters, DVDs and recognition programmes, and culminates in assessment of competency according to the standards set for Grades R to 12. For more info or to register, visit schoolclub.co.za.
HAWAIIAN SLAW WITH CHICKEN STRIPS AND CREAMY DRESSING Heat a glug of oil in a pan over medium heat and fry 2 seasoned chicken breast fillets for 5-8 minutes a side until cooked through. Cool, then slice into strips. Layer two 250ml jars with 1 shredded baby cabbage (or use half red and half green), 2 carrots cut into matchsticks, 2 discs (80g) cubed feta, half a cubed pineapple and chicken strips. Combine 1 sachet (100ml) PnP soy and ginger stir-fry sauce and ¼ cup (60ml) each mayonnaise and plain yoghurt. Season. Store jars and dressing separately. Serve drizzled with dressing. MAKES 2 (250ml) JARS pnpfreshliving.com
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LIVE WELL, MADE EASY Pick n Pay’s new Snack Well range of products has been developed to give you nutritionally balanced snacks that are lower in saturated fats, sugar and salt. Delicious – and good for you!
Best snacking, bar none! 13
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Snack your way to better health with this specially developed range of protein bars, raw bars, cocoa balls and kiddies’ granola bars, which are perfectly sized for little bodies. All the protein bars are naturally high in protein. Mindful munching can lead to more energy, increased mental clarity, fewer cravings for junk food and an overall feeling of well-being.
1. Vanilla almond protein bar 2. Cocoa almond protein bar 3. Mango macadamia protein bar 4. Cashew cranberry protein bar 5. Kidz granola honey bar 6. Kidz granola & peanut butter bar 7. Kidz berry & oats bar 8. Cranberry & almond oat mylk bar 9. Hazelnut oat mylk bar 10. Almond & cranberry raw bar 11. Cocoa, coconut & almond raw bar 12. Apple & almond raw bar 13. Cocoa raw balls 14. Peanut butter raw balls 15. Baked oats, almond & cocoa bar 16. Baked oats peanut butter bar 17. Kidz cocoa raw bar 18. Kidz apricot raw bar
Healthy snacking simplified. Look out for:
Pick n Pay makes it easier for you to Snack Well.
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These chickpea & corn and beetroot bites are plant-based and vegan-friendly. Eating a plant-based diet is a more sustainable choice for both you and our planet.
PLANT-BASED DINNERS IN MINUTES! No time on your hands to whip up a nutritious meal? We’ve got you covered! From veggie-loaded pizzas and aromatic curries to wholesome cottage pies and buddha bowls.
1. Plant-based chana masala
2. Plant-based vegetable tikka 3. Mixed grain buddha bowl 4. Chicken and veg bites 5. Beetroot bites 6. Chickpea and corn bites
7. Crispy chickpeas 8. Dried blueberry & beetroot topper/snack 9. Dried butternut topper/snack 10. Baked kale chips
SNACK OR SALAD? Whether you’re looking for a quick on-the-go snack or a crunchy element for your salad, the Livewell snack range has it all – from baked kale chips to crispy chickpeas and butternut.
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THE NEW-FOUND NORMAL Susan Hayden recalls the days when your best hope was washing down the suspicious tickle in your throat with a mug of wine
I remember a conversation I had with my neighbour the day after President Ramaphosa announced our very first lockdown. I was leaning on the balustrade of our deck and she stood below me in the road. It was late summer, early evening, a warm and balmy dusk; the end of a long season of evenings just like it. But something was different – you could feel it in the air.
“Three weeks,” we said to each other, shaking our heads in amazement. “A global pandemic? In this day and age! And we can’t leave our houses for three whole weeks?” Well, little did we know what was coming... That two years, several “waves” and 94-million loaves
of banana bread later, life would still not have returned to normal. Not the normal we knew before, because even when life as we knew it resumed, we would be forever changed. They were challenging years, to say the least. The world came to a halt. Cars stopped driving, planes stopped
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flying. We stayed home, cooked and downloaded Zoom. Some parts were fun, especially in the beginning. Not spending entire days in my car. Having more of those times I cherish at home with my husband, who was unable to travel for work. We spent more time together than we ever had before.
Other parts were nowhere near fun. As a nation we became fixated with the news and ogling the numbers of our daily and weekly Covid-19 rates. Rising, falling, rising again. Hope, then worry, then panic. Those of us who barely passed Grade 9 maths became expert statisticians, interpreting graphs, deciphering columns and trying to make sense of what was happening in a world that had apparently gone mad. The pandemic took a toll on our bodies. We got sick, many went to hospital, far too many died. But it took a toll on our minds, too. Apart from every sneeze or tingle of the throat making us worry (“Rona? Is that you?”), we were riddled with questions. What was going to happen? I remember my rockbottom moment when my mom got ill, my Covid cough still hadn’t cleared up after six months, and I’d lost my most treasured freelance job. It was 11am and I was still in my pyjamas, the house was a mess and I missed my friends, my yoga classes, my routine and... my life. While my husband sat across from me on a business call, all showered, cologned and serious, I opened one of our lastremaining bottles of wine and gulped it down out of a mug. (It helped.)
The odd bottle of wine aside, we all had to dig deep to find ways of coping with the fear, change and uncertainty that the virus brought. A few of the moms at our school have a WhatsApp group. We used it to post pictures of our unmade beds, lockdown meals, our kids who never cleaned up and, once, put on silly clothes and videoed ourselves dancing. Just to make the others laugh. And this is how we held each other up. It was a time of introspection and focusing inward, but also of reaching out and fostering a sense of community and family. When the chips (and wine) are down, we really do need one another. Finally, slowly, we seem to be moving away from those days and into a new time, taking with us a renewed sense of humility, gratitude and appreciation for the small things that enrich our lives in big ways. Many things we will never take for granted again – our health and that of our loved ones; having a job; going to the beach; toilet paper; hugs... We also learnt things about ourselves: that we are both very vulnerable and very strong; more resilient than we could ever have imagined. We adapt, we rally, we reach out, we survive. And when life gives us vrot bananas, we go and bake a cake.
WIN 2 CARS! Support the NSRI and your donation of R795 could win you: 1ST PRIZE: MITSUBISHI PAJERO SPORT +
ENTER NOW Visit NSRI.ORG.ZA or scan the codes below.
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