Essential Flavours- Volume 3 I Issue 4 - Full

SUMMER 2024 • R45.90 • Other countries R39.90

Volume 3 . Issue 4

essentialflavours.co.za @essentialflavours

CLASSIC ROAST TURKEY CROWN WITH ORANGES & HERBS

PEPPERMINT PUDDING ICE CREAM SANDWICHES

+

GAMMON GONE WILD

6

SMOKY STEAK TACOS WITH CHIPOTLE ESQUITES SALAD

EASY GLAZES FOR GAMMON

Love Bites

Perfect Valentine’s Day recipes

PET NUTRITION:

HOME LIVER TREATS FOR YOUR PETS

25010

9 772789 937006

SPOTLIGHT ON THE BEST ROSÉ WINES

EASY SNACKS FOR ROAD TRIPS

At CFK, we started with a dream: reducing our impact on the environment and creating sustainable products that are not only good for your skin, but kind to nature.

Honouring an age-old tradition of making soap and candles using tallow and high-quality ingredients, we infuse modern style, scent and feel.

All fat used to produce our candles and soaps is exclusively supplied by Chalmar Beef, to ensure sustainability and supporting the whole-animal approach.

Handcrafted in small batches, our soap delivers a spa-like indulgence with every use. In a stylish glass jar with bamboo lid, our candles will add lush fragrances and be the final touch to a stylish space.

It is important to us that our soaps and candles are sustainable, SLS-free, use recycled packaging, and are Mica- and palm-olive free.

@essentialflavours

Editor's letter

From Christmas feasts to Valentine’s delights & everything in between Dear home cooks, As the sun shines brightly and the year draws to a close, we’re thrilled to bring you our summer issue of Essential Flavours. In this festive edition, we’re embracing the joys of good food, great company and the moments that make this season so special.

The mag is packed with flavours for every occasion; from Christmas feasts with creative gammon glazes to ideas for Dry January mocktails for a healthy start to the year. And as Valentine’s Day approaches, we’ve curated delicious recipes and drink pairings to make the day extra special.

We’re excited to introduce a brand-new section dedicated to the furry members of our families – our beloved pets! As many of us move away from traditional family structures, pets have become our companions, confidants and even our children in some cases. With this in mind, we’ve delved into the world of pet food, offering tips and ideas for feeding your four-legged friends a healthy and delicious diet.

As always, we’re grateful to the talented chefs who’ve contributed their recipes to this issue. Their creativity and passion bring a special touch to our pages, and we couldn’t be more thankful for their contributions.

May your summer be filled with laughter, love and delectable moments!

With delicious wishes,

+27(0)11 964 1880 cfk@cfkitchen.co.za sales@chalmarbeef.co.za Section 10, Tweefontein 19 IR (R25), Bapsfontein, 1510 www.cfkitchen.co.za

Milou Staub

Editor-in-Chief editor@essentialflavours.co.za

Contents Summer 2024

10

Behind the apron

12

Homemade pantry essentials

14

Plant-based powerhouses

16

Veggie garden

20

Facts – White mushrooms

31

Jam drama

34

Calcium-rich foods

46

Vitality’s HealthyFood

62

That braai guy

70

La Parada Restaurants

74

SA olive industry

84

Noodles

86

Aromatics/Global flavours

92

Facts – Chinese 5-spice

98

Pet nutrition

112

It’s time for chai

118

Road trip snacks

ESSENTIAL BREAKFASTS 22

Breakfast shakshuka

22

Cream Cheese stuffed garlic bagels

22

Protein flapjack stack

25

Toast with sardines, avo & atchar

48

Umngqusho

25

English muffins

48

Middle-eastern hummus

25

Hartenbos caramel bread

26

Soufflé omelette

49

Bacon & avocado salad

30

Cherry & strawberry jam

50

Curried Maotwana

32

Hazelnut spread stuffed

126 A chocolate affair 134 Rosé all day

36

112

Smoky steak tacos with

36

Mexican chakalaka

39

Garlic mussels in wine

42

39

Macerated strawberries &

ESSENTIAL MAINS

burrata salad

52

chipotle esquites salad

138 Dry January 140 “Hey Dave” wine column

board with pita bread

muffins

ESSENTIAL APPETIZERS & SIDES

120 Facts – Rose petals

25

Parmesan chicken schnitzel

39

Beetroot & cherry salad

39

Baby roast potatoes with

52

Korean marinated skirt steak

garlic mayonnaise

53

Beef burger with crispy fried

with smashed potatoes

41

Mini beef curry bunny

42

chow

42

Hake tacos

44

Lamb curry samoosa &

56

Chicken & feta pasta salad

tzatziki

57

Cioppino

Cream cheese stuffed air

60

Beer-battered fried fish

fryer mushrooms

61

Grilled mushroom, chicken &

45

4 | Summer 2024/25 • essentialflavours.co.za

onion rings 55

Pulled pork tacos with salsa & charred corn

Contents ESSENTIAL MAINS papaya salad 65

Tomahawk steak & smashed potatoes salad

66

Sticky pork spare ribs with

104

pecorino stuffing 105

Rooibos tea chicken

73

Macaroni & wors bake

73

Chicken breast coated with

Apple, cherry & bacon stuffed pork roll

106

Classic roast turkey crown with oranges & herbs

coleslaw 68

couscous 77

LOVE BITES

Avocado & sweet potato, brown rice buddha bowl

79

Sticky beef & mushroom stir fry

79

Lemon & chilli oil prawns

81

Mushroom, carrot & quinoa fish balls

81

Tomato & chorizo risotto

82

Summer salad with pan-fried pork

103

129

Pork fillet with apple &

79

122

Amarula mousse

122

Spicy harissa chicken with mint yoghurt

122

Biltong, plum & mint salsa blinis

125

Bobotie samosas

Peppermint pudding ice

125

Panzanella

cream sandwiches

129

Raspberry chocolate muffins

108

Classic French madeleines

129

Strawberry brioche donuts

110

Passion fruit tart

110

Coconut panna cotta with

ESSENTIAL DESSERTS 108

grilled pineapple & toasted coconut 114

Blueberry cheesecake ice

132

cream

FESTIVE FEASTS 94

Crunchy pork belly with apple, coconut & ginger salad

114

Peach ice cream

114

Red wine pistachio poached pears

117

Key lime loaf Mango Sorbet

ESSENTIAL DRINKS 132

Sex on the beach

132

Strawberry daiquiri

132

Margarita

94

Braised duck

96

Rooibos brined chicken

96

Spicy lamb koftas

133

Ruby

97

Pumpkin fritters in caramel

133

KWV sidecar

136

Golden oasis

136

Karoo sour

137

Long island ice tea

syrup 101

Slow cooked lamb shanks

103

Gammon glazes & sauces

Peppermint crisp ice cream

114

6 | Summer 2024/25 • essentialflavours.co.za

Contributors

Credits @essentialflavours PUBLISHER/EDITOR: Elroy van Heerden-Mays EDITOR: Milou Staub

Elmarie Berry @elmarieberry

Emma Scholtz @the_fitbae

Isla Rencher

@islacookscapetown_

SUB-EDITOR: Tarryn-Leigh Solomons CONTENT MANAGER: Wadoeda Adams CONTENT ASSISTANT: Ketsia Makola CONTRIBUTORS Aiden Pienaar Nikki Kim Chanel Brink Nolizwe Radebe Darren Allsopp Portia Mashaba David Wibberley ProVeg Ella Khumalo Rhea Hsu Freddie Dias SA Avocado Growers' Gregory Henderson Association Herman Lensing SA Brandy Foundation International Hotel School SA Mushroom Farmers' Isabel Mbali Association Juicy Delicious SA SA Olive Industry Krazy Kiwi Kookbox SA Pork Leonard Droomer Siphelele Buthelezi Liziwe Matloha Teresa Ulyate Makhiba Modupe Thando Vilakazi Marie Brümm Zanele Van Zyl Mariza Ebersohn Zandeleen Thygesen Nicholas Fraser Zandile Finxa DESIGN & LAYOUT Shaun van Heerden-Mays Anja Bramley / Tia Arendse

Kim Bagley

@cooking_with_kim_bagley

MEDIA PARTNERSHIPS: Maurisha Niewenhuys PROJECT MANAGERS: Wendy Navarra / Taryn Scott DIGITAL AND SOCIAL MEDIA Kyla van Heerden / Juhi Rampersad WEBSITE DESIGNER: Justin McGregor CHIEF FINANCIAL OFFICER: Shaun van Heerden-Mays

Masego Mbonyana @mealswithmasego

Siphokazi Mdlankomo

@chefsiphogourmetfood

SUBSCRIPTIONS: Shihaam Gyer RETAIL DISTRIBUTION: On The Dot AIRPORT DISTRIBUTION: Media Support PICTURE CREDIT: 123rf.com

Van Heerden Mays Publications CC t/a Media Xpose Company Reg No: 2010/128859/23 6 Carlton Crescent, Parklands, 7441 Tel: 021 424 3625 | Fax: 086 270 9693 info@mediaxpose.co.za l www.mediaxpose.co.za

Zainab Dokrat

@spicykitchenfushion

EDITORIAL ENQUIRIES: editor@essentialflavours.co.za ADVERTISING ENQUIRIES: wendy@mediaxpose.co.za TEL: 021 424 3625 l www.essentialflavours.co.za

Printed by

A division of Novus Holdings

Karl Tessendorf & Greg Gilowey @beercountrysa

8 | Summer 2024/25 • essentialflavours.co.za

Disclaimer: The views expressed in this publication are not necessarily those of the publisher or its agents. While every effort has been made to ensure the accuracy of the information published, the publisher does not accept responsibility for any error or omission contained herein. Consequently, no person connected with the publication of this journal will be liable for any loss or damage sustained by any reader as a result of action following statements or opinions expressed herein. The publisher will give consideration to all material submitted, but does not take responsibility for damage or its safe return.

essentialflavours.co.za • Summer 2024/25 | 9

BEHIND THE APRON - ZANDELEEN THYGESEN

Behind the apron In the world of gastronomy, each dish tells a story and behind every recipe is a passionate chef! In this edition of “Behind the Apron” we are excited to feature Zandeleen, a talented chef whose recipes have brightened the pages of Essential Flavours. Known for her creative dishes and love for food, Zandeleen shares her journey and inspirations. Join us as we learn about the story behind her amazing recipes and the passion that drives her cooking.

Visit my website

2.

1.

Can you tell us the story behind your website’s name & Instagram handle, @zandilions? How did you come up with it and what does it represent for you?

‘Zandilions’ started as a nickname I got during varsity, and it stuck as the perfect brand name. The combination of my name, Zandeleen, and ‘lions’ represents strength, resilience and creativity. What I love about it is that it feels like anything can be added after ‘Zandilions’— whether it’s Zandilions Recipes, Zandilions Media, or even Zandilions Premixes; it gives me room to expand the brand as I grow. It captures my bold personality and allows for versatility in my work.

10 | Summer 2024/25 • essentialflavours.co.za

What role does social media play in your career and how do you use it to connect with your audience?

Social media is central to my brand. It’s a place where I can share recipes, showcase my food photography and connect with my audience on a personal level. Instagram, in particular, has allowed me to build a community and collaborate with brands, especially smaller businesses, helping them showcase their amazing products through my content. With TikTok being a bit more laid back, I get to share a more personal side to my brand, allowing followers to see behind the scenes and feel even more connected to what I do. Seeing people interact with my posts, recreate recipes and ask questions makes it all worth it; it’s about sharing the joy of food and making it accessible to everyone.

BEHIND THE APRON - ZANDELEEN THYGESEN

3.

What’s the most surprising ingredient you’ve ever used in a recipe and how did it change the dish?

Cayenne pepper in sweet bakes has been the most surprising.

I’ve incorporated it into cheesecakes and cakes and it adds an unexpected depth. The heat balances out the sweetness and gives the dish a unique twist. I love the versatility of spices, especially when they can surprise you in sweet dishes.

4.

Are there any culinary trends or ingredients you’re excited about right now? How do you incorporate them into your cooking?

I’m really excited about edible flowers and how they bring both beauty and flavour to dishes. I recently made a ravioli with freeze-dried flowers pressed into the pasta dough. They looked stunning. It’s a trend I’m experimenting more with; using freeze dried flowers to elevate the visual aspects of a dish.

5.

Can you share a behind-the-scenes look at a typical day in your kitchen? What’s something people might not expect?

Since I still work full-time, most of my kitchen creativity happens after work. There’s a lot of planning and recipe testing involved, but sometimes I’ll share a random idea with my partner and jump straight into testing it. More often than not, the idea works out perfectly, but there are definitely moments of trial and error. Sometimes a shot doesn’t come out right and I have to go back to the drawing board and try again the next day. It’s a mix of spontaneous creativity and meticulous planning.

6.

8.

Is there a food or ingredient you absolutely can’t tolerate? How do you navigate situations where it might be included in a recipe or dish?

I’m not a fan of tripe. While I respect how important it is in various cultures, the texture just doesn’t sit well with me, probably because it’s not something I grew up with. If I need to cook for someone who enjoys it, I will focus on balancing flavours and textures around it, so they still get an enjoyable dish without me having to sample that particular ingredient. It’s all about making sure everyone enjoys their meal while staying true to my own preferences.

9.

Let’s fast forward to the future. What’s your dream bio and how would you like to be remembered in the culinary world?

In the future, I’d love to be known as someone who made cooking approachable and exciting, especially for home cooks. I want to be remembered for my creative fusion of flavours, my passion for teaching others and my ability to make food both an art form and a source of comfort. Ultimately, I hope to inspire more people to get comfortable in the kitchen, experiment with spices and enjoy the process of creating something delicious.

What’s a common misconception people have about being a chef or working in the culinary industry?

A common misconception is that it’s glamorous all the time.

In reality, there’s a lot of hard work and long hours behind the scenes. It’s not just about cooking; it’s about managing time, sourcing ingredients, and sometimes working under pressure. And honestly, not every meal is something fancy; sometimes it’s just plain cooked pasta because life gets busy.

It’s a craft that requires passion, patience and persistence, but it’s incredibly rewarding when you see how your food/work impacts people.

7.

Who is the most famous person you’ve cooked for and what did you serve them?

One of the highlights of my career was cooking for Reuben Riffle during my very first competition. I prepared a “comfort forward” dish: cranberry and orange chicken, served with an orange salad and baked vegetables in a creamy bacon sauce. It was a memorable experience that helped shape my confidence as a chef and knowing that someone as renowned as Reuben tasted my food was a huge moment for me. essentialflavours.co.za • Summer 2024/25 | 11

HOMEMADE PANTRY ESSENTIALS

How to make

essential pantry items from scratch

HOMEMADE PEANUT BUTTER INGREDIENTS •

2 cups roasted peanuts (unsalted) ½ teaspoon salt (optional) 1-2 tablespoons honey or maple syrup (optional) 1-2 tablespoons peanut oil or another neutral oil (optional, for smoother texture)

• • •

METHOD 1.

2.

Place peanuts in a food processor. Process for 1-2 minutes until the mixture starts to turn into a paste.

Scrape down the sides as needed.

If desired, add salt and honey or maple syrup for flavour. Continue processing until smooth. For creamier peanut butter, add oil a

3.

tablespoon at a time until you reach your desired consistency.

Transfer to a jar and store in the refrigerator for up to 3 months.

TOP TIPS:

Adjust consistency: if you prefer smooth peanut butter, blend it for a longer time. For chunky peanut butter, pulse a portion of the peanuts separately and fold them into the smooth butter for added texture.

CREATIVE USES: Peanut butter & banana sushi: spread peanut butter on a whole wheat tortilla, place a banana in the center, and roll it up tightly. Slice into bite-sized pieces for a fun and nutritious snack or quick breakfast.

HOMEMADE MAYONNAISE INGREDIENTS • • • • • •

1 large egg 1 tablespoon Dijon mustard 1 tablespoon lemon juice or white vinegar 1 cup neutral oil (such as sunflower or canola) salt to taste ¼ teaspoon ground black pepper (optional)

12 | Summer 2024/25 • essentialflavours.co.za

METHOD 1.

2.

3.

4.

In a food processor or blender, combine the egg, mustard and lemon juice or vinegar.

With the machine running, slowly drizzle in the oil.

Continue blending until the mixture thickens and emulsifies into a smooth, creamy mayonnaise.

Taste and add salt and pepper as desired.

Transfer to a clean jar and refrigerate. Use within 1 week.

TOP TIPS: temperature matters,

ensure all your ingredients are at room temperature before starting. This helps the mayonnaise emulsify properly and prevents it from separating.

CREATIVE USES: Mayonnaise in

HOMEMADE PANTRY ESSENTIALS

baking: incorporate mayonnaise into baking recipes for cakes or muffins to add moisture and richness. Replace some of the fat or eggs in your recipe with mayonnaise for a tender crumb and slightly tangy flavour.

HOMEMADE RICOTTA CHEESE INGREDIENTS • • • •

1 litre whole milk 1 cup heavy cream ¼ cup white vinegar or lemon juice ½ teaspoon salt

METHOD 1.

2.

3.

4.

5.

In a large pot, combine milk and cream. Heat over medium heat, stirring occasionally, until it reaches 85°C or just before boiling.

Remove from heat and stir in vinegar or lemon juice. Let sit for 5-10 minutes to allow curds to form.

Line a colander with cheesecloth and place it over a bowl. Gently pour the curds and whey into the colander to drain.

Sprinkle with salt and gently mix.

Let the ricotta drain for about 10 minutes, then transfer to a container. Refrigerate and use within 1 week.

TOP TIPS: for a firmer ricotta,

let it drain for a bit longer. If you prefer a creamier texture, drain it just enough so it retains some moisture but still holds its shape.

CREATIVE USES: Ricotta stuffed pasta shells: fill cooked pasta shells with a mixture of ricotta cheese, spinach, and herbs.

Arrange them in a baking dish, cover with marinara sauce, sprinkle with cheese, and bake until bubbly for a comforting and hearty meal.

HOMEMADE PICKLES INGREDIENTS • 4-5 cucumbers, sliced or whole • 1 cup white vinegar • 1 cup water • ¼ cup sugar • 1 tablespoon salt • 2 cloves garlic, peeled and smashed • 1 tablespoon mustard seeds • 1 tablespoon dill seeds or fresh dill METHOD 1. In a saucepan, combine vinegar, water, sugar, and salt. Heat until sugar and salt dissolve.

2. Place garlic, mustard seeds and dill in clean jars. Pack cucumbers into jars.

3.

4.

Pour the hot brine over the cucumbers, ensuring they are completely covered.

Seal jars with lids and let cool to room temperature.

Refrigerate for at least 24 hours before eating. Pickles will be ready in a few days and can be stored in the refrigerator for up to 2 months.

TOP TIPS: to ensure crispy pickles, use fresh cucumbers and avoid overcooking the brine. If you prefer extra-crunchy pickles, add a few grape leaves or a small amount of alum to the jar before adding the brine.

CREATIVE USES: PickleInfused Bloody Mary - Use your homemade pickles as a base for a tangy twist on the classic Bloody Mary. Incorporate pickle juice into the mix for an extra punch of flavour and garnish with a skewer of pickle spears and other pickled vegetables. essentialflavours.co.za • Summer 2024/25 | 13

ADVERTORIAL - SIMPLY ASIA

Plant-based powerhouses PROVEG’S ANNUAL RANKING REVEALS THE BEST FAST-FOOD CHAINS FOR PLANT-BASED OPTIONS IN SOUTH AFRICA.

T

his May, more South Africans opted for takeout than cast their ballots in the national elections. With QuickService Restaurants [QSRs] feeding more households country-wide than ever before, ProVeg has mapped and positioned popular chains according to the prevalence of their veggie options.

With this being the third annual edition of the ProVeg South Africa Plant-Based-Friendly Fast-Food Franchise Ranking, it reflects the continued growth of plant-based options in QSRs in South Africa, in line with the overall growth of the national fast-food industry which has seen a 41% increase in turnover from takeaways and fast-food outlets

14 | Summer 2024/25 • essentialflavours.co.za

compared to 2019, surging at an expected Compound Annual Growth Rate of 9.0% between 2023 and 2027.

These findings reflect an enhanced consumer demand for healthier, ethical, and more environmentally friendly options. It is important to underscore the vital role that QSRs play in the plant-based industry.

ADVERTORIAL - SIMPLY ASIA

These eateries often serve as the initial point of contact for consumers interested in trying plant-based meat alternatives. Since these popular food outlets are familiar and trusted, they facilitate the introduction and acceptance of alternative products among consumers. This report evaluates menu offerings in South Africa according to specific criteria, including the variety and percentage of plant-based options, as well as the presentation, labelling and positioning of meal items. In addition, the report features an analysis of, and recommendations for, the top ranked chains and highlights potential opportunities and provides a market review of the industry as a whole.

Simply Asia won this year, moving up from second place in 2023. The franchise excels with its plantbased menu, offering a wide range

of options that span different meal categories, such as Thai-inspired noodle and rice dishes, along with a variety of sushi choices. Simply Asia leads the way in terms of labelling and menu presentation, seamlessly integrating plant-based options into their overall menu in order to cater to all consumers, while also creating a separate menu for plant-based customers.

Rounding out the top five veggiefriendly QSRs in South Africa, the

best performers include Kauai, Panarottis, Nando’s and Spur – atop a competitive field of 26 qualifying QSRs. From the 2024 ranking, ProVeg South Africa’s overall sentiment is one of excitement for an increased demand for plant-based options throughout the fast-food industry.

This is substantiated by expansion in the QSR industry in the last five years and a booming global plantbased market.

2024 Plant-Based Fast-Food Ranking Winner Simply Asia has taken the top spot as the most Plant-Based-Friendly fast-food franchise in South Africa Simply Asia offers dishes that can be tailored to individual tastes, dietary preferences, and specific requirements, while still honouring the authenticity of Thai culinary tradition. Their plant-based options are crafted with the same dedication to flavour and quality, allowing customers to experience the bold, balanced, and fresh tastes that Thai food is known for.

essentialflavours.co.za • Summer 2024/25 | 15

VEGGIE GARDEN

Choosing the best spot Sunlight: look for a

location that gets at least 6-8 hours of direct sunlight daily.

Accessibility:

ensure the spot is easily accessible for watering and maintenance.

Grow, veggie, Grow!

Drainage: avoid areas where water tends to pool; good drainage is crucial.

Easy-to-Grow Vegetables & Herbs

for Summer Vegetables

Tomatoes: thrive in warm weather and require a lot of sunlight.

Cucumbers: fast-growing and love heat.

Bell Peppers: enjoy sunny spots and regular watering.

Spinach: prefers cooler spots but can tolerate summer heat with some shade.

Radishes: quick to grow and ideal for summer gardens.

Herbs

Basil: prefers warm weather and plenty of sun.

Coriander: grows well in warm conditions.

Mint: thrives in sunny spots but can handle some shade.

Rosemary: loves full sun and well-drained soil.

Thyme: prefers sunny, dry conditions.

VEGGIE GARDEN

Containers

Pros: great for small spaces, easier to control soil quality and mobile.

Cons: may require more frequent watering and can get hot in the summer.

VS. Direct Planting

Pros: larger space for roots to spread, often better for larger plants.

Cons: less control over soil quality and drainage; requires more space.

Preparing the soil

Test soil: check pH and nutrient levels. Most vegetables prefer a pH of 6.0-7.0.

Loosen the soil: use a fork or tiller to break up compacted soil.

Add organic matter: incorporate compost or well-rotted manure to improve soil fertility and drainage.

VEGGIE GARDEN

Tip: consider using garden markers to track which areas of your garden get the most sun.

Preventing pests Natural predators: encourage beneficial insects like ladybugs and lacewings.

Companion planting: plant herbs like basil and marigolds to deter pests.

Physical barriers: use row covers or nets to protect plants from insects.

Fertilising

Type: use a balanced, organic fertiliser or compost.

Frequency: fertilise every 4-6 weeks during the growing season.

Watering

Application: follow the manufacturer’s instructions for the right amount.

Frequency: water when the top inch of soil feels dry. In hot weather, you might need to water daily.

Harvesting

Amount: water deeply to ensure roots grow well. Avoid shallow watering, which can lead to weak root systems.

Vegetables: pick when they reach full size and colour. For example, tomatoes should be fully red.

Signs of overwatering: yellowing leaves, root rot, or waterlogged soil.

Herbs: harvest herbs before they flower for the best flavour. Regular trimming encourages new growth.

Signs of underwatering: wilting, dry soil and leaf drop.

Beginner’s Tip:

use a moisture meter or simply stick your finger into the soil to check moisture levels.

Sunlight needs Full sun: vegetables like tomatoes, peppers, and cucumbers need at least 6-8 hours of direct sunlight.

Partial shade: leafy greens like spinach and herbs like mint can tolerate partial shade.

18 | Summer 2024/25 • essentialflavours.co.za

WHAT IS HYDROPONICS? Hydroponics, a method of growing plants in nutrient-rich water without soil, is revolutionising indoor gardening by allowing individuals to grow fresh herbs, vegetables and flowers right in the comfort of their homes.

Hydroponic.co.za is leading the charge by making this technology accessible to everyone, from beginners starting their first indoor garden to seasoned hobbyists looking to enhance their growing techniques.

HORTISHOP & HYDROPONIC

Did you know!

Cape Town offers free home composting containers to encourage residents to compost?

Use them for fruit, veggie scraps, eggshells, tea bags, and more to enrich your garden soil.

Since 1994, we’ve helped growers like you get closer to nature. Whether you’re still green, or already have green fingers, we have everything you need. Our dedicated team provides top-notch tools, products, and advice for veggies, tomatoes, herbs, and cannabis. Founded by my father, a hydroponics enthusiast, our business bloomed from his innovative NFT system. Today, we’re a one-stop shop from seed to harvest, serving growers nationwide online and in-store at our Claremont and Brackenfell branches in the Western Cape.

To qualify, you must own or rent a single residence with a secure garden.

Containers are distributed based on location roll-outs.

For more info, call 0860 103 089 or email wastewise@capetown.gov.za.

Scan the QR code for more info!

Keeping supermarket potted herbs alive Transplant: move them to larger pots or garden beds for better root growth.

Watering: ensure they’re not overwatered; let the topsoil dry out between waterings.

Sunlight: provide adequate light, ideally 6-8 hours of indirect sunlight.

Expert tips 1.

Start small: begin with a few easy-to-grow plants to build confidence and experience.

2.

Keep records: note planting dates, watering schedules, and harvesting times to improve each season.

3.

Stay patient: gardening takes time and practice. Learn from each season and enjoy the process!

021 671 9447 l info@hydroponic.co.za SHOP ONLINE AT

White mushrooms Nutritional benefits: • • •

low in calories and fat (22 calories for six medium mushrooms) rich in fibre, potassium, and vitamin D packed with antioxidants that support the immune system and may aid in cancer prevention

Health benefits: • • •

low glycaemic index, helps maintain steady blood sugar levels (ideal for diabetics) naturally gluten-free with no added MSG high in potassium, helps regulate blood pressure

WHITE MUSHROOM & MANGO SALAD INGREDIENTS • • • • • • •

1 cup white mushrooms, thinly sliced 1 ripe mango, peeled and diced 2 cups mixed salad greens ¼ cup red bell pepper, thinly sliced 2 tablespoons olive oil 1 tablespoon lime juice salt and pepper to taste

METHOD

Culinary uses: • •

versatile: great in salads, sautéed as a side, or as a meat substitute mild flavour absorbs and complements other ingredients, suitable for various dishes

TOP TIPS •

•

Storage: keep white mushrooms in a paper bag in the refrigerator for up to a week. Avoid storing them in plastic, as it can cause them to become slimy.

Yes, you can freeze mushrooms. For best results, clean and slice them, then blanch in boiling water for 1-2 minutes before plunging into ice water to cool. Drain thoroughly, spread them out on a baking sheet to pre-freeze, and then transfer to airtight freezer bags or containers.

Frozen mushrooms are best used within 6-12 months and can be cooked directly from the freezer in dishes like soups and stews, though thawing beforehand is also an option.

20 | Summer 2024/25 • essentialflavours.co.za

1.

2.

3.

4.

Sauté the mushrooms in olive oil until golden and tender. Let them cool.

In a bowl, combine salad greens, diced mango, and red bell pepper.

Add the cooled mushrooms and toss with olive oil, lime juice, salt and pepper.

Serve immediately or chill before serving.

Breakfast Shakshuka Scan me

Breakfast

and save this recipe on your phone

ESSENTIAL RECIPES - BREAKFAST

BREAKFAST SHAKSHUKA

By Masego Mbonyana @mealswithmasego

METHOD 1.

In a large pan over medium heat, add cooking oil, onions and peppers. Sauté until soft.

Add garlic, cumin, coriander, cayenne pepper and paprika, cook for 2 minutes.

Add in the tomatoes, season with salt and pepper. Bring the sauce to a simmer for 10 minutes.

Once the tomatoes are cooked, use a spoon to create wells and crack eggs in the prepared wells. Cover the saucepan and cook eggs for 3 minutes or more if you want them well done.

Serve with any favourite breakfast side (avocado, bacon or boerewors).

2.

Serves 3-4 INGREDIENTS • • • • • • • • • • •

30ml cooking oil 1 onion, chopped 1 red pepper, chopped 1 tablespoon crushed garlic 2 teaspoons cumin 2 teaspoons coriander 1 teaspoon cayenne pepper 2 teaspoons paprika 1 can chopped tomatoes 4-6 eggs salt and pepper, to taste

CREAM CHEESE STUFFED GARLIC BAGELS

By Zandeleen Thygesen @zandilions INGREDIENTS • • • •

2 bagels ½ tub cream cheese 4 tablespoons parmesan cheese (optional, can use another cheese) store-bought garlic butter, or

3.

4.

5.

PROTEIN FLAPJACK STACK

By Emma Scholtz @the_fitbae Prep time: 10 minutes Cooking time: 10 minutes Serves: 4-5 flapjacks INGREDIENTS • • • • • • • • •

1 cup rolled oats 1 serving protein powder (whey/plant based) 1 banana 1 egg 1 cup milk (of choice) 1 cup of coconut flour dash of cinnamon 1 teaspoon of baking powder pinch salt

METHOD homemade garlic butter

1.

METHOD 1.

2.

3.

4.

5.

Cut the bagel 6 ways but not all the way through.

Fill with your softened cream cheese.

Dip in your garlic butter, or brush with garlic butter.

Add cheese of your choice and put it in the oven at 180°C until the top is crispy.

Remove from the oven and enjoy.

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2.

3.

4.

5.

6.

Blend the rolled oats in a blender until the texture is fine (like flour).

Combine all the dry ingredients in a bowl and mix.

Combine all the wet ingredients in a different bowl by mashing the banana, adding the egg and finishing off with the milk. Mix thoroughly together.

Heat up a nonstick pan on low to medium heat (spray with cooking spray if necessary). and pour a ladle of mixture into your pan. This will take 3-4 minutes to cook and then you should start to see little bubbles on the outside.

When this happens, you’re ready to flip! Cook on the second side for 1-2 minutes.

Continue until your batch is complete. Stack your flapjacks and top with your choice of toppings! Serve and enjoy!

TOPPINGS:

maple syrup, sugar free sauces, nut butter, yoghurt of choice, fruit & nuts.

22 | Summer 2024/25 • essentialflavours.co.za

ESSENTIAL RECIPES - BREAKFAST

Welcome to the easiest guilt-free treat you’ll ever make!

TOP TIP

Store in the refrigerator fo r 2-4 days. Reheat an d enjoy.

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ESSENTIAL RECIPES - BREAKFAST

TOAST WITH SARDIN

ES, AV O

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& A CH AT

R

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caramel bread

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ESSENTIAL RECIPES - BREAKFAST

TOAST WITH SARDINES, AVO & ATCHAR

• •

4 tablespoons butter 2 teaspoons maize meal

By South African Avocado Growers’ Association @iloveavossa

METHOD

INGREDIENTS

2.

• • • • • • • •

2 avocados, chopped zest and juice of 1 lemon 30ml (2 tablespoons) avocado or olive oil 30ml (2 tablespoons) water salt and pepper ½ x 400g jar atchar 120g tin sardines, drained 2 slices bread of your choice, toasted

1.

3.

4.

METHOD 1.

2.

3.

4.

5.

Make the avo mayo by blitzing half of the avocado, 45ml (3 tablespoons) of lemon juice, oil and water until smooth.

Season with salt.

Heat the atchar in a frying pan on medium-high until warmed through.

Carefully open the sardines and remove the bones, if you like. Add to the pan and spoon over atchar to warm. Take care not to break the sardines.

Drizzle the bread with extra oil. Spread with the avo mayo and top with the atchar sardines.

Combine the remaining avo with the rest of the lemon juice. Season with salt and pepper. Spoon over the sardines. Scatter with lemon zest.

ENGLISH MUFFINS

By Thando Vilakazi @eats_with_thando INGREDIENTS • • • • •

4 cups flour 2 tablespoons sugar 10g instant yeast 150ml water, warm 200ml full cream milk, warm

5.

6.

7.

8.

9.

In a bowl, mix flour and sugar together. Set aside.

In a jug, mix water, milk, 2 tablespoons butter and instant yeast. Gradually pour liquid ingredients into to the dry ingredients, while mixing.

Dough should be a little firm, but sticky. Cover with cling wrap and follow with a clean, dry cloth. Allow to rise, for 2030 minutes.

On a clean, dry surface sprinkle some flour and rub some butter on your hands, so that the dough does not stick.

Place dough onto the surface and cut into 6 equal parts.

Roll each part into balls, using your hands.

Place a pan onto the stove, setting it on medium heat.

Grease the pan with the excess butter and sprinkle 1 teaspoon of maize meal into the pan. When the butter has melted in the pan, carefully place 4 parts of the dough in the pan, with space between each one.

Cover with the lid and allow to cook for about 5 minutes on each side. Ensure that you occasionally turn the muffins, to prevent burning.

Once ready, cook the next batch of muffins.

Enjoy with fillings of your choice.

HARTENBOS CARAMEL BREAD

By Herman Lensing @lensingherman Makes: 1 loaf INGREDIENTS • •

375ml lukewarm milk 10g bag of instant yeast

• • • • • •

2 eggs 15ml honey 10g salt 65g sugar 115g butter, melted 800g cake flour

For the pancake • 115g butter • 60ml honey • 100g white sugar • 7g (1 teaspoon) ground cinnamon • 100g brown sugar • 250ml of cream METHOD 1.

2.

3.

4.

5.

6.

7.

8.

Mix milk, yeast, eggs, honey, salt and sugar in a large mixing bowl until the yeast has dissolved.

Add the melted butter and mix with a wooden spoon.

Keep mixing and gradually add flour until a stiff, kneadable dough forms.

Turn the dough out on a board and knead for 5–8 minutes until you get a smooth texture.

Grease a clean bowl with a little oil and place the dough ball in the bowl. Cover with cling film and leave to rise in a warm place until it doubles in volume, 40–60 minutes.

While the dough is rising, put the butter, honey, white sugar and cinnamon in a small saucepan, bring to a boil and set aside.

Spray a cast iron 2L pan with non-stick oil spray. Break off pieces of dough and roll into balls. Roll each ball in brown sugar and pack sugar balls tightly against each other in the pan. Pour the cream over.

Cover the pan with a kitchen towel and let rise again until it doubles in volume, about 20 minutes.

Meanwhile, heat the oven to 180°C. Pour the honey sauce over the bread and place it in the hot oven. Bake for 30–35 minutes or until golden brown and cooked. Serve lukewarm.

essentialflavours.co.za • Summer 2024/25 | 25

ESSENTIAL RECIPES - BREAKFAST

SOUFFLÉ OMELETTE WITH SMOKED HONEYGLAZED HAM, SMOKED STANFORD CHEDDAR & PAN-FRIED FIELD MUSHROOMS

METHOD 1.

2.

By Gregory Henderson, de Tafel Restaurant, Palm House Boutique Hotel & Spa @theforagechef @palmhousehotel INGREDIENTS • • • • • • • •

3 large eggs salt and freshly ground black pepper, to taste 50g smoked honey-glazed ham, thinly sliced 50g smoked Stanford cheddar, grated 50g field mushrooms, sliced and pan-fried 1 ripe avocado, sliced a handful of crispy pea shoots, for garnish butter or oil for the pan

3.

4.

Preheat your oven to 180°C. Prepare the eggs: separate the eggs, placing the whites in one bowl and the yolks in another. Add a pinch of salt to the egg whites. Place the egg whites in a Magic Mix or Robot Coupe blender and process until they are fluffy and airy, forming stiff peaks.

Add the yolks to the blender and pulse gently to combine without deflating the whites.

Season with salt and freshly ground black pepper to taste.

Cook the omelette: heat a non-stick pan over low heat.

Add a small amount of butter or oil to coat the pan. Pour the aerated egg mixture into the pan, spreading it evenly.

Cook gently for about 3 minutes, until the omelette is half-set and the bottom is lightly golden.

Bake the omelette: transfer the pan to the preheated

5.

6.

7.

8.

oven and bake for another 3 minutes, allowing the omelette to cook through while maintaining its light and fluffy soufflé texture.

Add the fillings: remove the pan from the oven and place the smoked honey-glazed ham, smoked Stanford cheddar and pan-fried field mushrooms on one half of the omelette.

Return the pan to the oven for another 2-3 minutes, until the cheese has melted.

Fold the omelette: remove the pan from the oven. Using a non-stick spatula, gently release the sides of the omelette and fold it over to cover the filling. Carefully turn the omelette onto a serving plate.

Garnish and serve: garnish the soufflé omelette with freshly sliced avocado pear and a sprinkle of crispy pea shoots.

Serve immediately, enjoying the light, airy texture and rich flavours.

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THERE’S A WORLD OF OPPORTUNITIES FOR YOU! ENROL FOR OUR FEBRUARY 2025 INTAKE NOW.

CRÊPES SUZETTE PREP TIME: 20 MINS | YIELD: 12 CRÊPES

let’s cook!

YOU WILL NEED FOR THE CRÊPES 125 g Cake flour 60 ml Milk 50 ml Water 1 each Eggs 15 g Melted butter 5 ml Orange juice 1 each Orange zest 1 pinch Salt 30 g Butter (for cooking)

HOW DOES IT TASTE? Imagine a buttery, light and spongy crêpe, drenched in a sweet, caramelised orange sauce.

FOR THE SYRUP 120 g Butter 30 g Granulated sugar 60 ml Grand Marnier / Orange liqueur

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ESSENTIAL RECIPES - BREAKFAST

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CHERRY & STRAWBERRY JAM

By Zandeleen Thygesen @zandilions INGREDIENTS • • • •

170g strawberries 150g cherries 150g –170g sugar lime juice (optional)

METHOD 1.

2.

3.

4.

30 | Summer 2024/25 • essentialflavours.co.za

Add your strawberries, cherries, sugar and lime juice to a saucepan and bring to a boil.

Lower the heat and let it cook for 20-25 minutes until thick.

Blend the jam for a smoother texture or leave it with the pieces in.

Add to a cleaned jar and store in the fridge for up to 3 weeks.

JAM DRAMA

JAM DRAMA

Why won’t my homemade jam set?

If your homemade jam isn’t setting properly, there are a few common reasons why:

Wrong pectin-to-fruit ratio

1

The right mix of pectin, acid and sugar is key to making jam gel properly. If there’s not enough pectin, your jam will be too soft and runny. Always stick to tested recipes that give the correct pectin amounts for your fruit.

2 3 4

Not enough cooking time or temperature

Jam needs to reach a specific temperature (104°C) to set. If it’s undercooked, it will stay runny. Use a thermometer to make sure your jam gets hot enough.

Too much sugar

Cutting back on sugar can prevent the jam from setting because sugar helps pectin form a gel. If you reduce the sugar, you might need to use a low-sugar pectin.

What

is pec

Wrong type of pectin

Using the wrong pectin, like liquid pectin instead of powdered, can cause your jam to be too soft. Always use the type of pectin that your recipe calls for.

ip

Pro t

n’t l doesse l i t s the r jam If you fter tryingse it as set a ou can u p. You tips, y ing or syrumaking p a top also try reg and t h mig y reheatin pectin. it b g more addin

5

Incorrect measurements

Measuring ingredients inaccurately, especially sugar and pectin, can mess up the gel. Make sure you use proper measuring tools and follow the recipe exactly.

6 7

tin?

Pectin (polys is a solub in frui accharide) le fibre thicke ts. It is us found e ner in co d as a bakin oking and g

Overcooking

Cooking jam too long can damage the pectin and prevent it from setting. Follow the recipe’s cooking time and temperature carefully.

Not enough setting time

Jam can take 24-48 hours to set completely after cooking.

If it’s still runny after a couple of days, try refrigerating it overnight to help it thicken.

ESSENTIAL RECIPES - BREAKFAST

Imagine a warm fresh muffin straight out of the oven and when you break it open,you are welcomed by gooey chocolate hazelnut spread!

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HAZELNUT SPREAD STUFFED MUFFINS

By Chanel Brink @cookingwithchanel_sa INGREDIENTS • • • • • • • • • •

3 cups cake flour 2 teaspoons baking powder ½ cup unsalted butter, melted 1 cup brown sugar 2 eggs 1 cup milk 1 tablespoon apple cider vinegar 1 teaspoon vanilla extract ½ cup chocolate hazelnut spread pinch of salt

METHOD 1.

Preheat your oven to 180°C and

2.

3.

4.

5.

6.

grease a muffin tin. Set aside.

Mix the milk and apple cider vinegar together to form buttermilk. Set aside.

In a large bowl, add the flour, salt, baking powder and mix.

In another bowl, mix the butter and sugar together. Whisk well together.

Add in the eggs, milk mixture and vanilla extract. Whisk till the mixture is pale in colour.

This takes roughly 5 minutes.

Add the wet batter to the dry ingredients and fold everything together. Make sure there are no flour spots.

32 | Summer 2024/25 • essentialflavours.co.za

7.

Fill the muffin pans with 1 heaped tablespoon of batter then add in a spoon of chocolate hazelnut spread. Add more muffin batter on top until the pan is three quarter of the way filled.

8. Optional: Top with more chocolate spread and then using a toothpick, swirl the top to create a ripple effect.

9. Bake for 15-20 minutes until a skewer comes out clean.

10. Cool in the muffin pan for 5 minutes before removing them.

11. Serve these warm so that the chocolate hazelnut spread is gooey on the inside.

THE PINNACLE OF PINOTAGE BLENDING Four-time Top 5 winner in the Perold Absa Cape Blend Competition.

Proudly and uniquely South African.

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ALCOHOL ABUSE IS DANGEROUS TO YOUR HEALTH.

CALCIUM-RICH FOODS

Unexpected calcium-rich foods!

Looking to boost your calcium intake without dairy? These nutrient-packed foods are a delicious way to support your bones and overall well-being! Calcium plays a vital role in your body by supporting muscle and nerve function, maintaining steady blood pressure, and aiding in cell communication.

Almonds

Broccoli Edamame

Bok choy

Salmon

White beans Fortified orange juice

Sesame seeds

Best non-dairy foods high in calcium Incorporating these foods into your meals can help you meet your calcium needs while enjoying a variety of flavours! If you’re looking for delicious non-dairy options, here are some great choices to consider: 34 | Summer 2024/25 • essentialflavours.co.za

Chia seeds Soy milk Almonds Dried figs Tofu White beans Broccoli Kale

Bok choy Sesame seeds Fortified orange juice Edamame Sardines & Salmon

SMOKY STEAK TACOS WITH CHIPOTLE ESQUITES SALAD Scan me

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SMOKY STEAK TACOS WITH CHIPOTLE ESQUITES SALAD

By Greg Gilowey and Karl Tessendorf @beercountrysa Serves: 4–6 Prep: 20 minutes Cook: 15 minutes

3.

INGREDIENTS For the chipotle esquites salad • 4 corn cobs, husks removed • olive oil • 1 avocado, peeled and diced • 2 rounds of feta cheese, crumbled • 2 spring onions, finely sliced • a small handful of fresh coriander, chopped • 2 chipotle peppers in adobo, chopped • 1 clove garlic, finely chopped • 2–3 tablespoons mayonnaise • 1 tablespoon paprika • zest and juice of 1 lime • sea salt and freshly ground black pepper For the steak and tacos • 600g rump or ribeye steak • olive oil • sea salt and freshly ground black pepper or your favourite braai spice • flour or corn tortillas • to serve: green chilli sauce, lime wedges or halves METHOD 1.

2.

Drizzle the corn with some olive oil, then braai over high heat to char. When the cobs are charred on all sides, remove them from the heat and allow to cool. Slice the kernels off the cobs and place them into a mixing bowl.

Add the remaining salad ingredients and mix well.

Season to taste and set aside.

Drizzle the steak with oil and season. Braai the steak over hot coals for 3–4 minutes per side or until the internal

temperature hits 50 ºC for medium-rare. Let the steak rest while you heat up the tortillas on the fire. Place the warm tortillas into a pot with a lid to keep them from drying out. Slice the steak thinly and season with salt and pepper.

To assemble, lay a few slices of steak on each tortilla, top with the Esquites salad and drizzle over the Green Chilli Sauce. Serve with lime wedges or halves for squeezing.

• •

METHOD 1.

2.

3.

You can’t have Mexico in Mzansi without at least one fun twist on the famous South African chakalaka.

Instead of navy or kidney beans, we will use black beans and a sprinkle of fresh coriander to elevate the flavours. There’s no doubt it’s chakalaka, but with a smoky Mexican twist.

MEXICAN CHAKALAKA

By Aiden Pienaar @aiden.pienaar Makes 4 cups INGREDIENTS • • • • • • • • • •

olive oil for frying 4 large white onions, chopped 4 cloves garlic, chopped 2 green bell peppers, deseeded and diced ½ cup curry powder 4 teaspoons chilli powder 4 teaspoons chipotle chilli marinade 10 carrots, peeled and grated 4 x 410g cans chopped and peeled tomatoes salt and ground black pepper to taste

36 | Summer 2024/25 • essentialflavours.co.za

4 x 400g cans black beans, drained ½ cup chopped fresh coriander

4.

5.

6.

Heat some olive oil in a heavybased pot over medium heat.

Fry the onion, garlic and green pepper until the onion turns translucent.

Add the curry powder, chilli powder and chipotle chilli marinade and cook for 1 minute.

Next, add the grated carrots and cook for a further 2 minutes, then stir in the chopped tomatoes and season with salt and black pepper.

Cover with a lid and cook for about 5 minutes.

Add the black beans and cook, covered, for a further 10 minutes.

Remove from the heat and stir in the coriander.

did you know Chakalaka is said to have originated in the townships of Joburg or in the gold mines surrounding it, when Mozambican mineworkers leaving their shift cooked tinned produce (tomatoes, beans) with chilli to produce a spicy Portuguese-style relish to accompany pap. Many variations of Chakalaka exist, depending on region and family tradition.

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MEXICAN CHAKALAKA

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ESSENTIAL RECIPES - APPETIZERS & SIDES

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IES R R BE

RRATA SALA U B & D

W IN

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RO OT

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Y SA R R HE

LA D

ESSENTIAL ESSENTIAL RECIPES RECIPES - APPETIZERS - BREAKFAST & SIDES

GARLIC MUSSELS IN WINE

@krazykiwikookbox

By Zandile Finxa @queen_finxa

INGREDIENTS • 400g strawberries, trimmed and sliced in rounds • 3 tablespoon balsamic glaze • 1 tablespoon olive oil • 50g wild rocket • 50g rocket • 1 burrata • 1 red onion, peeled and thinly sliced • ¼ cup white wine vinegar • ¼ teaspoon salt • ¼ teaspoon sugar • 50g pistachios, chopped • 30g mint, chopped

Serves: 4–6 Prep: 20 minutes Cook: 15 minutes INGREDIENTS • • • • • • • • • •

1 kg mussels 1 tablespoon flour 2 garlic cloves, finely chopped 1 onion, finely chopped 2 tablespoons butter ½ cup dry white wine ½ lemon, juiced 1 cup cream smoked paprika, to taste salt and pepper, to taste

Serves: 4

2.

3.

4.

5.

6.

7.

Heat the butter in a pot over medium heat. Once melted, add in the onions and garlic.

Sauté the onions and garlic until soft.

Increase the heat to high, pouring in the wine. As the wine starts steaming, add your mussels to the pot and cover with a lid.

Allow to steam for 2 minutes, and scoop the mussels out of the pot, leaving the liquid.

Reduce heat to medium.

Mix the flour into the cream until smooth and lump free.

Pour this into the pot and stir in the remaining ingredients.

Stir the sauce until it thickens and adjust seasoning to taste.

Add the mussels back into the sauce, toss and serve warm with a garnish of fresh parsley.

MACERATED STRAWBERRIES & BURRATA SALAD

By Krazy Kiwi Kookbox

• •

black pepper greens of choice 1 cup red cherries, pitted and halved ¼ cup crumbled feta balsamic vinegar

METHOD 1.

2.

3.

4.

Steam the beetroot for a few minutes. Add to a pan along with balsamic vinegar, salt and pepper and dried rosemary.

Roast for a bit (you can opt to roast in the oven as well).

In your plate of choice, add the greens, roasted beets, cherries and crumbled feta Serve and enjoy!

METHOD 1.

METHOD 1.

• •

2.

3.

4.

5.

6.

Mix the white wine vinegar, salt, sugar and ¼ cup of water in a bowl till the sugar and salt have dissolved. Place red onions in the liquid, mix and set aside for at least 10 minutes.

Add the strawberries with 2 tablespoons of balsamic glaze to a bowl and lightly toss to coat, set aside for 5 minutes.

Arrange the rocket on a platter and top it with macerated strawberries, pickled red onions and mint.

Carefully tear the burrata and top the salad with the pieces.

Sprinkle over the chopped pistachios.

Mix 1 tablespoon of balsamic glaze with the olive oil and drizzle over the salad.

BEETROOT & CHERRY SALAD

By Zandeleen Thygesen @zandilions INGREDIENTS • • •

2-4 medium beets, peeled and cut into ¼ inch half moons 1 tablespoon olive oil ¼ teaspoon each sea salt and

BABY ROAST POTATOES WITH GARLIC MAYONNAISE

By Herman Lensing @lensingherman Serves: 6 INGREDIENTS • • • •

1kg of baby potatoes 4 sprigs of rosemary, finely chopped freshly ground salt 60ml olive oil

For the mayonnaise • 2 egg yolks • 2 cloves of garlic, finely chopped • 15ml Dijon mustard • 250ml canola oil • juice and grated zest of 2 lemons • a handful of soft herbs (parsley, sage, basil) • 50ml of cold water • salt and freshly ground black pepper METHOD 1.

2.

Heat oven to 200°C. Rinse the potatoes. Place the

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ESSENTIAL RECIPES - APPETIZERS & SIDES

1.

2.

3.

4.

wet potatoes in a casserole dish or oven tray – make sure you choose a bowl that is large enough so that the potatoes are well spaced - the more space, the crisper they will be.

Sprinkle rosemary, salt and olive oil over the potatoes.

Place in a hot oven and roast for 25–30 minutes, shaking the pan around occasionally to ensure even roasting.

While the potatoes are roasting, place egg yolks, garlic, mustard and oil in a 500ml glass measuring jug.

Place the hand blender on the bottom of the cup and turn it on at a slow speed. Blend until the mixture is thick and creamy. Add the lemon juice and zest, herbs and water.

Process until a smooth mixture forms. Season with salt and pepper.

Serve the warm potatoes with the herbal mayonnaise.

Serves: 3-5 Prep time: 10 minutes Cook time: 50 minutes to 1 hour INGREDIENTS • • • • • • • • • • • • • • • • •

METHOD 1.

did you know All-purpose potatoes are versatile, making them suitable for any type of cooking.

500g beef 2 tomatoes, chopped 1 onion, chopped 3 tablespoons cooking oil 2 dried bay leaves 1 teaspoon chilli flakes 1 teaspoon mild masala curry 1 tablespoon madras curry paste ½ teaspoon paprika ½ teaspoon cayenne pepper ½ teaspoon ground cumin 1 teaspoon cardamom powder/seeds 1 teaspoon ground coriander 1 tablespoon beef seasoning 2 teaspoons ginger and garlic paste 2 or more cups of water 1 ciabatta bun per person

2.

3.

Rinse and cut the beef into cubes.

In a pot, heat cooking oil on medium heat.

Add chopped onion and bay leaves, allow to simmer till

onion is translucent.

Add chilli flakes, mild masala curry, madras curry paste, paprika, cayenne pepper, cumin cardamom powder, coriander powder and garlic ginger paste. Mix and simmer for 30 seconds.

5. Add in the cubes of beef and beef seasoning. Mix well while coating the beef with the spices.

6. Cover the pot with a lid and allow to cook for 5 minutes, then stir.

7. Cover with lid again and cook for another 5 minutes, then add the chopped tomatoes.

8. Stir everything together, then cover with a lid and allow to cook for 10 minutes without adding water. Add a bit of salt if needed.

9. After that, add 2 cups of water and allow the curry to cook for a further 30 minutes.

10. Keep checking on the pot every 15 minutes or so, add small amounts of water in between cooking if needed.

11. Serve as bunny chow by cutting out a hollow centre from the ciabatta buns, then fill with the curry. Serve.

4.

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Starchy potatoes are ideal for boiling, baking, and frying.

Waxy potatoes are perfect for roasting and boiling.

MINI BEEF CURRY BUNNY CHOW

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TOP TIP

HAKE TACOS

This taco recipe is versatile.

The tortillas can be substituted for a spinach or beetroot base to rtilla. For an added Asian twis t packed with health bene fits, add sliced avocado & a sprinkle of sesame seeds.

By Chef Naledi Toona This easy-to-make and nutritious hake taco recipe is from the MSC’s Ocean Cookbook 2025, curated by South Africa’s very own chef Naledi Toona. Scan the QR code for more feel-good seafood recipes.

Serves 2-3 INGREDIENTS • • • • • • •

3 MSC certified hake medallions (or whitefish alternative like haddock or cod) 1 cup flour 1 tablespoon fish spice ½ teaspoon turmeric 1 teaspoon paprika olive oil 6-8 readymade mini whole-wheat tortillas

For the slaw • 1 cup purple cabbage, thinly sliced • 1 cup green cabbage, thinly sliced • ½ cup carrots, shredded • handful of coriander and/or baby spinach leaves (optional) For the dressing • 1 cup reduced oil mayonnaise • 1 tablespoon soy sauce • 3 sprigs garlic chives or spring onions

42 | Summer 2024/25 • essentialflavours.co.za

METHOD 1.

2.

3.

4.

5.

6.

Cut the hake medallions into small bite-sized pieces Season flour with the fish spice, turmeric and paprika.

Evenly coat the chopped hake medallion pieces with seasoned flour. Shake off excess flour.

Heat olive oil in a wide based pan. Gently place the hake pieces into the oil. Cook for 5 minutes, turning them over halfway. Place on a paper towel to drain excess oil.

To make your slaw, finely shred cabbage using a mandoline, a food processor, or thinly slice yourself with a sharp knife. For the carrots, grate them on the larger side of a box grater.

Whisk the dressing ingredients in a bowl. Add the slaw mix to the dressing and stir to combine.

Place mini tortillas on a board. Spread the coleslaw mix on the tortillas and finally place the hake pieces on top of the slaw. Fold the other half of the tortilla over the hake. For an extra crunch, before serving, toast the tortilla on a hot dry pan.

2025

THE OCEAN COOKBOOK

SUSTAINABLE WHITEFISH

FEEL GOOD

FISH RECIPES

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LAMB CURRY SAMOOSA & TZATZIKI

By Nicholas Fraser @nicholasfraser INGREDIENTS For the lamb curry • 200g boneless lamb chopped into small pieces • 2 teaspoons oil • 2 teaspoons ginger and garlic • 1 chopped onion • 2 bay leaves • 5 curry leaves • 1 star anise • 1 teaspoon whole jeera (cumin) seeds • 1 teaspoon turmeric powder • 2 teaspoons Kashmiri curry powder • 1 teaspoon cumin powder • 1 teaspoon coriander powder • ½ teaspoon garam masala • 1 grated tomato • 1 cup water • 1 teaspoon of salt • 1 cup fresh coriander For the Tzatziki • 1 medium-sized English cucumber • 2 cups plain, double cream yoghurt • ¼ cup freshly chopped dill • ½ cup freshly chopped mint • ½ teaspoon salt • 1 tablespoon lemon juice

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4.

5.

6.

7.

METHOD For the lamb curry 1. Add the oil, star anise, jeera seeds and bay leaves to a heated pot. Once the seeds start to turn a light brown colour, add the chopped onions and fry until golden brown.

2. Now add the ginger and garlic and sauté for 30 seconds.

3. Add all the spices – turmeric, Kashmiri curry powder, cumin powder, coriander powder and garam masala. Allow the

spices to toast for 30 seconds before adding ½ a cup of water. Cover with a lid and allow this to cook until you form a curry paste.

Add the chopped lamb pieces to the curry paste along with ½ cup of water and cook on medium heat for 30 minutes.

Then add 1 grated tomato along with 2 tablespoons of chopped fresh coriander and the curry leaves. Season with the salt and cook on medium heat until the meat is soft and tender (should take around 30 to 40 minutes).

Finish off with fresh coriander and set aside.

NB. Allow the curry to cool completely before filling the samoosas.

For the Tzatziki 1. Grate the English cucumber into a bowl, then transfer it to a cheesecloth and drain all the liquid out.

2. Add the cucumber to a bowl along with yoghurt, dill, mint, salt and lemon juice.

3. Mix all the ingredients well and set aside.

To assemble 1. Wet the edges of pre-bought

44 | Summer 2024/25 • essentialflavours.co.za

2.

3.

samoosa pastry strips.

Add the completely cooked curry filling to the samosa pastry and fold it into a triangle shape.

Fry the samosas in preheated oil until golden and crispy and set on a paper towel for the oil to drain.

Serve the lamb curry samoosas with the Tzatziki as a dipping sauce and enjoy.

ESSENTIAL RECIPES - APPETIZERS & SIDES

CREAM CHEESE STUFFED AIR FRYER MUSHROOMS

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By Chanel Brink @cookingwithchanel_sa Change up your braai sides this year with these more-ish mushrooms. Packed with cream cheese and a crunchy topping, these are bound to be a hit around the table.

INGREDIENTS • • • • • • • • • •

8 large portobello mushrooms, wiped clean 5 tablespoons cream cheese, softened 2 spring onions, finely chopped 5 peppadews, finely chopped 1 teaspoon origanum 1 teaspoon garlic powder 1 tablespoon butter, melted 2 tablespoons breadcrumbs 4 tablespoons grated parmesan cheese salt and pepper to taste

METHOD

2.

3.

4.

5.

6.

7.

Remove the stems from the mushrooms. You can chop these finely and add them to the cream cheese or freeze these and use them for another dish.

In a bowl, add the cream cheese, spring onion, peppadews, garlic powder, origanum and seasonings. Mix well.

In another bowl, mix the breadcrumbs and parmesan cheese.

Fill the mushrooms with the cream cheese mixture and then top with breadcrumbs.

Drizzle melted butter over each mushroom.

Place in the air fryer and bake at 200°C for 15 minutes.

Serve hot alongside all your favourite braai proteins.

PAIR WITH

www.brampton.co.za @bramptonwines l Price: R210

1.

Roxton Black 100% Cabernet Sauvignon goes well with these cream cheesestuffed mushrooms because its bold flavours balance the creamy filling. As Brampton’s premium wine’s fruity notes add a fresh taste that cuts through the richness & its subtle spices blend nicely with the garlic, herbs & peppadew in the mushrooms.

Each sip makes the next bite even better!

Brampton Roxton Black

essentialflavours.co.za • Summer 2024/25 | 45

ADVERTORIAL - VITALITY HEALTH

Nourishing a nation

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VITALITY’S HEALTHYFOOD IS EMPOWERING SOUTH AFRICANS TO MAKE HEALTHIER CHOICES BY OFFERING DISCOUNTS ON NUTRITIOUS GROCERIES.

mall, positive changes in daily habits can lead to incredible long-term health benefits, and the choices we make in the grocery aisle influence not only what we eat but also our overall wellbeing and health outcomes.

By lowering the cost barrier, increasing accessibility, and empowering South Africans to make healthier food choices, Vitality’s HealthyFood benefit features a Vitality indicator (a first in the country!) on shelf labels for healthier food items, which are then offered to members at a discount.

“We recognise that the journey to better health is not always easy, which is why we developed the innovative HealthyFood benefit almost 20 years ago. People expect bland, boring foods but our partner catalogues really show what’s possible when you tap into an array of choices that ultimately lead to better health outcomes and a reduction in diet-related diseases,” Dinesh Govender, Vitality CEO says.

In the past three years, Vitality members have purchased over 220 million HealthyFood items and earned more than R1 billion in rewards through the HealthyFood benefit. Some of the top items purchased include: - 4.5 million bags of tomatoes - 3.4 million packs of bananas - 2.9 million cucumbers - 2.9 million bags of apples - 2.7 million cans of tuna The financial burden of healthy food purchases is significant. A study conducted in the Western Cape by Nutrition: The International Journal of Applied and Basic Nutritional Sciences found that healthier foods typically cost 10% to 60% more (comparing the

cost per 100g) than unhealthy options. This price disparity drives consumers toward cheaper, nutrient-poor foods, resulting in higher healthcare costs due to diet-related diseases. But by improving access to healthy foods and providing effective nutrition education, Vitality and its partners are encouraging healthier food choices.

For the HealthyFood benefit, food items are classified as healthy, neutral, or unhealthy. Within the retail environment, the V-indicator identifies the healthiest option in each food group.

Vitality research shows that members who regularly purchase from the HealthyFood catalogue are 13% less likely to become obese, 55% less likely to have high-risk blood glucose levels, and 14% less likely to be at risk of hospitalisation due to cardiometabolic diseases, such as

heart disease and diabetes.

Vitality members can get up to 25% back on HealthyFood items, boosted up to 75% with Discovery Bank. Tapping into convenience and flexibility, members can earn Vitality HealthyFood rewards at Checkers and Woolworths, either in-store or delivered to their door. HealthyFood enhancements include increased monthly spend limits and the ability to choose preferred in-store and online delivery partners for rewards.

“The HealthyFood benefit, which reflects our core purpose of making people healthier and enhancing and protecting their lives, aims to create a ripple effect of positive change extending beyond Vitality members to benefit society as a whole,” Govender notes.

For more information on the HealthyFood benefit, visit www.discovery.co.za/vitality/ healthyfood-updates.

Nothing tastes as good as HealthyFood rewards

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back

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ESSENTIAL RECIPES - APPETIZERS & SIDES Scan me

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UMNGQUSHO (SAMP & BEANS)

By Liziwe Matloha @liziwematloha

2.

Serves: 4–6 INGREDIENTS • • • • • • •

2 cups (2 x 250 ml) dried samp 1 cup (250 ml) dried sugar beans 2 tablespoons chicken stock powder 2 bay leaves salt and ground black pepper to taste 3 cups (3 x 250 ml) warm water 5 tablespoons (75 g) butter, cut into cubes

3.

4.

5.

METHOD 1.

2.

3.

4.

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.

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 (750 ml) warm water.

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).

Stir the butter into the warm umngqusho before serving.

INGREDIENTS • • • • • •

1 tin (400g) chickpeas (keep a handful for the topping) 2-3 tablespoons tahini ½ lemon (juice) 2-3 garlic cloves 3-4 ice cubes 50g (leftover) chickpeas

For the topping • ¼ cucumber - diced • 1 small red onion - diced • 1 small tomato - sliced (you can use cocktail tomatoes) • fresh parsley • toasted almond slices • sprinkle of paprika • sprinkle of za’atar • sprinkle of sumac • ⅓ cup Palestinian olive oil • handful pomegranate seeds METHOD 1.

MIDDLE-EASTERN HUMMUS BOARD WITH PITA BREAD

By Zainab Dokrat @spicyfusionkitchen

Drain and give the tinned chickpeas a quick rinse before adding them to a food processor. If you want your hummus to be extra smooth, remove all the chickpea skins by

48 | Summer 2024/25 • essentialflavours.co.za

6.

7.

soaking them in cold water for 5-10 minutes, then peeling them off (I did not do this; I like my hummus to have some texture).

Next, add 2-3 tablespoons tahini paste and the juice of half a lemon to help blend the mixture. You can also add some olive oil, but this is optional.

Next, add in 2-3 garlic cloves and then 3-4 ice cubes. This will make the hummus all creamy.

Blend it all together for 2-3 minutes. You may need to scrape down the edges but continue blending until it’s smooth and creamy.

Scoop your hummus onto a plate or board, spread it around evenly and using the back of the tablespoon gently, make a spiral design starting from the middle and going outwards. This will help hold onto the oil that you’ll pour over.

Finally, it’s time to top your hummus with all your prepped toppings. Start off by pouring the olive oil over your hummus and whatever toppings you prefer.

Serve with some pita bread; it pairs beautifully with the loaded hummus board.

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ESSENTIAL RECIPES - APPETIZERS & SIDES

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TOP TIP

Add avo cado only when yo u’re read y to serve.

Cut it ho w you pref er and drizzle s ome lem on juice on it, to pre v e nt discolou ring.

Bacon & avocado salad

By Thando Vilakazi @eats_with_thando Serves: 6

• • • •

INGREDIENTS • • • • •

1 mini cucumber 300g bacon, diced 1 tablespoon olive oil ¼ red onion, thinly sliced 1 avocado, ripe

300g garden lettuce 200g feta cheese, diced 3 sweetcorn cobs, cooked 1 handful cherry tomatoes, halved

2.

3.

METHOD 1.

Switch on stove, set on medium heat. Place a pan and drizzle some olive oil. Once pan is hot, add bacon and

4.

sauté until bacon is crispy. Set aside, to cool down.

Using a potato peeler, slice cucumber into ribbons and dab off any excess water using a kitchen towel.

In a large bowl, toss in all your ingredients. Refrigerate until you’re ready to serve.

Enjoy with a salad dressing of your choice.

essentialflavours.co.za • Summer 2024/25 | 49

ESSENTIAL RECIPES - FEATIVE FEASTS

CURRIED MAOTWANA (CHICKEN’S FEET)

By Masego Mbonyana @mealswithmasego Serves 6 INGREDIENTS • • •

1kg maotwana, cleaned 60ml cooking oil 1 onion, chopped

• • • • • • •

1 green pepper, chopped 1 tablespoon crushed garlic 1 tablespoon coriander 1 teaspoon chilli flakes 2 tablespoons mild curry powder 2 cups chicken stock salt and pepper, to taste

2.

3.

METHOD 1.

In a large pot on medium heat, add cooking oil, onion, green pepper and garlic,

4.

CURRIED MAOTWANA (CHICKEN’S FEET) 50 | Summer 2024/25 • essentialflavours.co.za

sauté until soft.

Add coriander, chilli flakes, curry powder and stir well. Add more cooking oil if necessary.

Add the maotwana to the pot and coat well with the onion and spice mixture. Pour in the chicken stock and cook for 30–35 minutes, stirring occasionally. Add salt and pepper if necessary.

Serve hot with pap or steamed bread.

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PARMESAN CHICKEN SCHNITZEL WITH SMASHED POTATOES Scan me

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essentialflavours.co.za • Summer 2024/25 | 51

ESSENTIAL RECIPES - MAINS

PARMESAN CHICKEN SCHNITZEL WITH SMASHED POTATOES

By Teresa Ulyate from her recipe book “Cupcakes & Couscous”

4.

5.

Chicken is my go-to for traybake suppers, and my family enjoys this version with oats and Parmesan.

Once the schnitzels are prepared, I love that I can pop everything onto one tray and then get on with a few other things while the oven does all the work.

6.

Serves: 4 INGREDIENTS • • • • • • • • • • • • •

65g rolled oats 30g finely grated Parmesan cheese 2.5ml fine salt freshly ground black pepper 4 free-range chicken breast fillets 25g cake flour 1 egg, lightly beaten 500g baby potatoes, scrubbed 1 large yellow pepper, deseeded and cut into large chunks 1 red onion, cut into large chunks 1 small head of broccoli, cut into florets 125g cherry tomatoes olive oil for drizzling

7.

Refrigerate the coated fillets for 30 minutes.

Bring a pot of water to the boil.

Add the potatoes and boil for 15 minutes. Drain the water and set the potatoes aside to cool.

Preheat the oven to 190°C and grease a large roasting pan or baking tray. Arrange the chicken fillets on the tray. Add the potatoes and use the back of a tablespoon to press them down until they burst open.

Arrange the pepper, onion, broccoli and cherry tomatoes on the tray.

Drizzle the chicken and vegetables with some olive oil.

Season the vegetables with salt and black pepper.

Bake for 30–35 minutes until the chicken is golden and cooked through and the potatoes are soft.

2.

3.

Serves: 3 INGREDIENTS • • • • • • • • •

KOREAN MARINATED SKIRT STEAK

By Freddie Dias at The Marabi Club Hallmark House

Place the oats in a blender and process for 2–3 seconds until roughly chopped; there should still be a few bits. Don’t process longer than this as the oats will turn into powder.

Place the oats in a bowl with the Parmesan, salt and some black pepper. Mix well and set aside.

Flatten the chicken with a mallet or rolling pin. Dip each fillet in the flour followed by the egg, then coat with the oat and Parmesan mixture.

52 | Summer 2024/25 • essentialflavours.co.za

350g skirt steak, silver skin and sinew removed 45g soy sauce 15g miso paste 20g fish sauce 20g rice vinegar 20g honey 10g garlic, zested 6g ginger, zested 15g lemon juice

METHOD 1.

2.

3.

4.

METHOD 1.

@cheffreddiedias @themarabiclub

Combine all the marinade ingredients and mix well.

Massage marinade into the meat and vacuum seal with any leftover marinade.

Marinate for a minimum of 4 hours.

Season with salt and pepper and grill on a high heat until desired temp. Straight off the grill dress with lemon juice and rest.

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ESSENTIAL RECIPES - MAINS

BEEF BURGER WITH CRISPY FRIED ONION RINGS

3.

By Nicholas Fraser @nicholasfraser Makes: 4 burgers

4.

INGREDIENTS •

1 large onion sliced into thin onion rings ½ cup of buttermilk 1 cup plain all-purpose flour 1 teaspoon baking powder 1 teaspoon cumin powder 1 teaspoon salt 1 teaspoon pepper 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon smoked paprika 300ml oil for frying 4 beef patties 4 cheddar cheese slices 4 burger buns 250g back bacon lettuce tomato gherkins

• • • • • • • • • • • • • • • • •

5.

powder, onion powder, garlic powder and smoked paprika.

Mix well.

Remove your onion rings from the buttermilk and place them into your flour mixture ensuring to coat your onion rings completely in the flour mixture.

Add oil to a pan and heat it over medium heat. Once the oil is hot, carefully add the onion rings and fry until golden brown and crispy.

Remove them and place on a paper towel to drain any excess oil.

For the sauce, mix together

6.

7.

mayonnaise, Dijon mustard, tomato sauce, chilli sauce, pickle juice, smoked paprika and onion powder.

Fry your burger patty to your liking and top with sliced cheese to melt. Then fry your bacon until crispy.

Cut and toast your burger buns.

Start layering your burger by adding a layer of sauce to the bottom bun, followed by lettuce, sliced tomato, the burger patty with cheese, sliced pickles and bacon. Top it off with crispy fried onion rings and more sauce. Finish with the top bun, then serve and enjoy!

For the burger sauce • ½ cup mayonnaise • 1 teaspoon Dijon mustard • 1 tablespoon tomato sauce • 1 tablespoon chilli sauce • 2 tablespoons pickle juice • 1 teaspoon onion powder • 1 teaspoon smoked paprika METHOD 1.

2.

In a large bowl, add the buttermilk and sliced onion rings, making sure the onion rings are fully submerged.

In a bowl, add the flour, baking powder, salt, pepper, cumin Scan me

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essentialflavours.co.za • Summer 2024/25 | 53

ESSENTIAL RECIPES - MAINS

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PULLED PORK TACOS WITH SALSA & CHARRED CORN

www.lanzerac.co.za @lanzeracestate l Price: R300

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Lanzerac Keldermeester Versameling Kurktrekker

ester elderme 00% K c ra e z r (1 The Lan rktrekke t eling Ku Its brigh . h tc a Versam m t c e & rf is a pe hiness Cinsaut) otes, subtle eart , n e smoky it th u t fr red lemen e p th m e o il c h s w in , soft tann ours of the pork g u thro h flav idity cuts h. The c savoury a g in h dis fres wine’s re s, balancing the ighlight s h e n rn h o c c ri d the harre c & ess, a ls a it ral fru in of tu vibrant s a n s t’ u a nd the Cins nious ble a harmo ch bite. a creating with e flavours

54 | Summer 2024/25 • essentialflavours.co.za

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Fresh pork facts to

Dive into a world of flavor with these cheesy pulled pork tacos, a perfect blend of tender, spiced pork, melted mozzarella, and a vibrant salsa of tomato and red onion, all garnished with pomegranate seeds and roasted corn.

Wrapped in soft taco shells and served with a rich dipping sauce, this dish promises an unforgettable culinary journey with every bite.

surprise you!

LEAN PORK IS A GREAT ADDITION TO A

HEALTHY DIET

Lean, fresh pork, consumed in moderation*, can make a good addition to a healthy diet.

* Average portion size 90 g

PULLED PORK TACOS WITH SALSA & CHARRED CORN

•

By SA PORK

1.

Preparation time: 20 minutes (plus 2–3 hours or overnight for marinating) Cooking time: 2–3 hours Serves: 4–6

METHOD

2.

INGREDIENTS For the marinade • 700g pork shoulder, trimmed • 3 jalapeño chilies, de-seeded and finely chopped • ½ red chilli, de-seeded and finely chopped • 2½ tablespoons olive oil • salt and freshly ground black pepper, to taste • 1 medium white onion, finely chopped • 4 cloves garlic, crushed • 1 cinnamon stick • 1 teaspoon smoked paprika • 2 teaspoons dried oregano • 2 ½ teaspoons ground cumin • 2 bay leaves • 1-2 star anise • 1 teaspoon ground cloves • 2½ cups beef stock • 2 tablespoons white vinegar • 1 can sun-dried tomatoes, with oil • 2 cups chicken or beef stock (additional for the sauce) For the tacos • soft white taco shells • grated mozzarella cheese • tomato and red onion salsa, chopped • pomegranate seeds • roasted corn

fresh cilantro, chopped

3.

4.

5.

6.

Marinate the pork: in a large Dutch oven, heat olive oil over mediumhigh heat. Pat the pork dry with paper towels, season with salt and pepper and set aside.

Toast the spices (cinnamon, paprika, oregano, cumin, bay leaves, star anise and cloves) in a pan until fragrant. Transfer to a blender, adding the onion, garlic, jalapeños, red chilli, sun-dried tomatoes, beef stock and vinegar. Blend until smooth. Adjust seasoning with salt if needed. Pour over the pork, cover and marinate for 2–3 hours or overnight in the fridge.

Cook the pork: preheat your oven to 160°C. Place the marinated pork in the oven and bake for 2–3 hours until tender. Remove from the oven, let cool slightly, then shred the meat, discarding any excess fat.

Prepare the dipping sauce: skim off excess fat from the cooking liquid and add additional beef stock to achieve desired sauce consistency.

Warm the sauce over low heat.

Assemble the tacos: on a baking tray, arrange taco shells and brush the inside with some of the cooking liquid. Layer with mozzarella cheese, shredded pork, more cheese, then fold over. Bake or fry until golden.

Serve: garnish the tacos with tomato and red onion salsa, cilantro, charred corn, and pomegranate seeds. Serve with the warm beef broth dipping sauce and lime or lemon wedges on the side.

Please scan to learn more. www.sapork.co.za

In collaboration with Stellenbosch University’s Division of Human Nutrition

ESSENTIAL RECIPES - MAINS

CHICKEN & FETA PASTA SALAD

By Nicholas Fraser @nicholasfraser INGREDIENTS For the chicken • 2 chicken breasts • 1 teaspoon salt and pepper • 1 teaspoon smoked paprika • 1 teaspoon garlic powder • 1 teaspoon olive oil For the sauce • ¼ cup fresh basil • ¼ cup fresh parsley • 200g feta • 1 teaspoon salt and pepper • 2 tablespoons olive oil • 1 tablespoon honey • 1 tablespoon garlic • ¾ cup of mayonnaise • 1 tablespoon lemon juice Mixing the salad • 300g cooked pasta • ½ cup diced rainbow peppers • ½ diced onions • ½ cup cherry tomatoes METHOD 1.

2.

3.

In a large bowl, add your chicken breast along with salt and pepper, olive oil, smoked paprika, garlic powder and mix well. Add your chicken to the air fryer at 200°C for 7 minutes a side or until cooked. Once ready remove from the air fryer and slice into bite-sized pieces.

To a blender, add fresh basil, fresh parsley, feta cheese, 2 tablespoons of olive oil, honey, garlic, ¾ cup mayonnaise and lemon juice. Blend well until you form a silky-smooth dressing.

In a large bowl, add cooked pasta along with your diced rainbow peppers, diced onion and cherry tomatoes. Add in your sliced chicken and top with the delicious basil and feta dressing. Mix well and sprinkle with crumbled feta.

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CIOPPINO (SEAFOOD STEW)

By Kim Bagley @cooking_with_kim_bagley

• •

METHOD 1.

INGREDIENTS • • • • • • • • • • • • • • • •

3 tablespoons olive oil 50g salted butter 1 chopped red onion 2 chopped spring onions 3 garlic cloves (chopped) 1 can whole tomatoes 50g tomato paste 2 tablespoons chopped parsley sugar to taste 2 teaspoons fish spice 1 teaspoon lemon and black pepper seasoning 1½ cups fish/vegetable/ chicken stock 1 tablespoon fish sauce 1 teaspoon crushed chillies (optional) 400g clams 400g mussels

For the sautéed prawns • 1kg prawns • drizzle of olive oil

56 | Summer 2024/25 • essentialflavours.co.za

1 tablespoon butter per batch fish spice

2.

3.

4.

5.

6.

To a large pot, add olive oil, butter, onions and spring onions. Sauté for 5 minutes.

Add garlic cloves, can of whole tomatoes, tomato paste, parsley, sugar to taste, fish spice, stock/broth, lemon and black pepper seasoning and fish sauce.

Cook on medium heat for 20 minutes.

Add crushed chillies if using, then clams and mussels.

Simmer for 10 minutes.

Taste the sauce and adjust seasoning accordingly.

Sautéed Prawns: season the prawns with fish spice. Add olive oil and butter to a hot pan, add the prawns and sauté for 2 minutes, 1 minute each side.

To serve, add stew to a bowl and top with sautéed prawns. Garnish with fresh chopped coriander/parsley or microgreens. Serve with a crusty bread of choice.

ESSENTIAL RECIPES - MAINS

www.vergenoegd.co.za @vergenoegd_low_wine_estate Price: R280

PAIR WITH

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CIOPPINO (SEAFOOD STEW) Vergenoegd Löw Chardonnay

Cioppino, a seafood st ew, goes great with Vergenoeg d Löw Chardonna y because the wine’s buttery & fr uity flavours match the rich, buttery taste of the wine’s brig stew. The ht acidity h elps cut th the heavine rough ss of the dis h, making e bite feel fre ach sh. Its smo oth texture well with th pairs e tender se afood & the wine’s coast al backgro und reflects the ocean flavours in the stew. P the wine ca lus, n handle th e spices in the Cioppin o, creating a delicious combinatio n overall.

essentialflavours.co.za • Summer 2024/25 | 57

ESSENTIAL RECIPES - MAINS

BEER-BATTERED FRIED FISH INGREDIENTS • • • • • • • • • • • •

4 fish fillets (white fish, fresh or frozen) 1 cup all-purpose flour 1 teaspoon baking powder ½ teaspoon salt ¼ teaspoon black pepper 1 teaspoon garlic powder 1 teaspoon paprika 1 teaspoon dried oregano 1 teaspoon dried thyme 1 cup beer (lager or pale ale) vegetable oil for frying lemon wedges for serving

METHOD 1.

2.

3.

4.

5.

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60 | Summer 2024/25 • essentialflavours.co.za

Pat the fish fillets dry with paper towels. Season both sides of the fillets with salt, pepper, garlic powder, paprika, dried oregano and dried thyme. This will give the fish a flavourful punch.

In a mixing bowl, whisk together the flour, baking powder, salt and black pepper. Gradually pour in the beer while whisking until the batter is smooth. The consistency should be thick enough to coat the back of a spoon but still pourable. Adjust the amount of beer if needed.

In a deep skillet or fryer, heat vegetable oil to 180°C. You’ll need enough oil to submerge the fish fillets.

Dip each seasoned fish fillet into the beer batter, ensuring it’s evenly coated on all sides.

Carefully place the battered fillets into the hot oil, working in batches if necessary to avoid overcrowding the skillet. Fry each fillet for about 4–5 minutes, or until golden brown and crispy. The exact cooking time will depend on the thickness of the fillets.

Once the fish is golden and crispy, use a slotted spoon or tongs to transfer it to a plate lined with paper towels to drain any excess oil. Serve hot with lemon wedges and your choice of dipping sauce, such as tartar sauce or aioli.

ESSENTIAL RECIPES - MAINS

GRILLED MUSHROOM, CHICKEN & PAPAYA SALAD

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By the South African Mushroom Farmers’ Association Serves: 4 INGREDIENTS • • • • • • • •

400g portobello mushrooms, sliced thickly 2 small chicken breasts, cooked and shredded 1 small cucumber, thinly sliced ½ cup fresh coriander leaves ½ cup fresh mint leaves 1 small papaya, peeled, deseeded and sliced 4 tablespoons roasted peanuts, salted, chopped 1 small red chilli, sliced

For the dressing • 1–2 red chillies (depending on how hot you like it), finely chopped • 1 small garlic clove, finely grated • 1 teaspoon fresh ginger, finely grated • 1 tablespoon fish sauce • 1 teaspoon soy sauce • 2 tablespoons rice wine vinegar • 1 teaspoon brown sugar or palm sugar • zest and juice of 2 limes • 2 tablespoons olive oil • olive oil, for cooking • salt and pepper, to taste

2.

METHOD 1.

Make the dressing: in a small bowl combine all the dressing ingredients. Whisk to mix well. Taste to adjust

3.

seasoning and set aside.

Heat a large griddle pan on high heat. Toss the mushrooms with a drizzle of olive oil and then place on the griddle pan. Press them down with a metal spatula to get nice grill marks. Cook until they are just tender and retain some bite.

In a large serving bowl,

4.

5.

combine the chicken, cucumber, coriander, mint and papaya.

Add the grilled mushrooms.

Drizzle everything with a little dressing and toss gently to combine. Scatter with the roasted peanuts and sliced chilli.

Serve with extra dressing on the side and enjoy!

essentialflavours.co.za • Summer 2024/25 | 61

THAT BRAAI GUY

The Theatre of Fire:

your summer

braai plan Leonard, founder of dreemFIRE and master of the braai. www.fire.dreem.co.za @dreem.fire In this recipe edition, That Braai Guy shares a detailed plan to transform your summer braai into a Theatre of Fire. Inspired by the dreemFIRE style, this method ensures you can prepare an entire meal over the fire, from starters to dessert, with each course taking centre stage.

1.

Fire up and prep: Light the fire.

Get the veggies and pineapple cooking by the fire. Take steak out of the fridge and start prepping the starter.

2.

Get the starter and steaks going:

Start cooking the starter. Begin the steaks on low, slow heat if desired.

3.

Sear the steaks to perfection:

Boost the heat under the steaks slightly. Remove steaks from the rack and sear them at high heat.

4.

Main course, ready to go: Serve

the steak and veggies.

5.

1.

Best supporting act: Flame Veggies The veggies are the quiet heroes of the braai. Nobody gives them much attention, but they bring colour and variety to your braai. They take the longest to cook, so get them on the braai as soon as you start the fire.

Sweeten things up: Finish cooking

the pineapple.

Serves: 4

62 | Summer 2024/25 • essentialflavours.co.za

INGREDIENTS For the flame veggies • 4 onions • 4 sweet potatoes • 1 or 2 butternuts • 2 red peppers METHOD 1.

2.

Leave the skins on all the veggies for cooking.

Prick 9 holes in each sweet potato to let the bitter caramel

THAT BRAAI GUY

3.

4.

cook out.

Position the onions, sweet potatoes and butternut very close to the fire – touching the coals is fine. Rotate them regularly to ensure even cooking. Don’t worry about charring.

Place the whole red peppers on the grill. Let them cook slowly, rotating regularly. They will steam from the inside, so do not cut them in half.

To serve 1. Butternut: Cut open, remove seeds, grate parmesan over and squeeze lemon juice.

2. Onion: Cut in half and squeeze out the soft inside, discarding the charred skin.

3. Sweet Potato: Cut in half, add butter and a pinch of salt.

4. Red Pepper: Cut into quarters, remove seeds and peel off the burnt skin (it can be bitter).

2.

The opening act: Grape & Olive Compote – Da Vinci Style This is one of my favourite starters!

It is always a crowd pleaser. Once all your veggies are in place on the braai, you can start to prep your starter.

INGREDIENTS • • • • • •

400g red or black seedless grapes 200g pitted kalamata olives 30ml-50ml olive oil 30-50ml balsamic vinegar fresh thyme or rosemary: 1 or 2 sprigs 100g soft goats milk cheese

METHOD 1.

2.

3.

Remove grapes from their stems and slit each one to allow their juices to escape.

Combine grapes and olives in the cast iron dish.

Drizzle with olive oil and

4.

5.

6.

balsamic vinegar, then toss together with thyme or rosemary (leave on the stem).

Heat on low for about 30 minutes, stirring occasionally until grapes collapse and balsamic reduces.

Avoid stirring once collapsed to prevent it becoming mushy.

Meanwhile, warm some French loaf or

3.

The main event: Sirloin & chimichurri Everyone will judge your braaiing skills on how well you braai your steak! Most people like a medium rare steak with melted crispy fat. We used the dreemFIRE Sirloin rack to achieve this.

The meat: Choose sirloin steaks that are about 350g each, about 3.5cm thick, with a good amount of fat on the top. By serving your steaks sliced, the steak goes further and nobody ends up with a half-eaten steak left on their plate.

INGREDIENT •

350g sirloin steak, about 3.5cm thick

METHOD 1.

2.

3.

Let the steak stand at room temperature for at least 30 minutes before starting.

Score the fat to prevent the meat from twisting during cooking.

Season simply with olive oil,

ciabatta near the fire.

Remove pan from heat. Slice rounds of cheese over the compote, and let it warm and soften slightly.

Spoon over sliced French loaf, and drizzle with the juices to serve. essentialflavours.co.za • Summer 2024/25 | 63

THAT BRAAI GUY

1.

2.

3.

4.

5.

6.

salt, and pepper.

Braai low and slow on the dreemFIRE rack, fat side down. This part must be done at very low heat. You want the fat to cook through without cooking the meat.

20–30minutes.

At this point, if people are not ready to move on to mains, you can let the meat stand a little away from the fire for a while before moving on to the next step.

When you are about 15 minutes from being ready to eat, take the steak out of the rack and place them on their side on the grid to sear for 2 minutes on each side.

Remove from heat and rest for 5–10 minutes before slicing each steak into pieces about 5mm thick.

Serve with chimichurri sauce and all the delicious veggies.

4.

The final act: Pineapple & Tequila Dessert Pineapple is summer. Add tequila and everyone thinks party! It also brings colour to your braai.

For the Theatre of Fire braai, you’ll need the dreemFIRE Medium Coal Maker for consistent heat and the Braai Grid XL for ample grilling space. The Sirloin Rack ensures perfect slow-cooked steaks, while the DBK 2.0 Braai Knife offers precision slicing. Use the de Buyer Mineral B PRO Pans to cook everything from veggies to dessert.

These tools will help you create a flawless summer braai.

4.

5.

6.

7.

from the fire, cut off the skin and slice.

Place slices in a pan over the fire, add 50ml tequila and caramelise for about two minutes so that each slice gets some colour.

Then stir in 200ml fresh pouring cream and simmer for another minute until thickened.

Garnish with fresh mint.

Optional: Serve with ice cream for a delightful finish.

dreemFIRE Sirloin Rack

INGREDIENTS • •

pineapple tequila of your choice

METHOD 1.

2.

3.

Place the pineapple on the braai when you light the fire.

Keep it whole, unpeeled and with the leaves still on.

When you’re finished mains, char the pineapple by putting it in the flames of the fire for a few minutes.

Once it’s black all over, remove

64 | Summer 2024/25 • essentialflavours.co.za

de Buyer Mineral B PRO Pan

dreemFIRE Braai Grid XL

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TOMAHAWK STEAK & SMASHED POTATOES SALAD

rosemary sticks pack baby potatoes garlic minced 3 tablespoons butter parsley baby spinach feta cheese

Recipe by Chef Isabel Mbali @chef_isabel_mbali

• • • • • • •

Serves 2

METHOD

INGREDIENTS

1.

• • • • • • •

2.

1 tomahawk steak olive oil thick kosher salt, to taste freshly ground pepper, to taste Aromat original 1 small head garlic 4 tablespoons (½ stick) unsalted butter

3.

Preheat your oven and position a rack in the centre.

Alternatively, you can prepare your griller/braai stand.

Season the steak with salt, pepper and Aromat, rubbing and patting the spices in.

Meanwhile, prepare the garlic.

Trim off the top ¼ inch of the

ESSENTIAL RECIPES - MAINS

1.

garlic bulb. Drizzle with the oil and add a pinch of salt, then wrap in a foil tent, and roast the garlic for 30 minutes, until the cloves are soft. Remove from the oven and allow to cool.

2. Lay the tomahawk steak in the skillet/on the braai rack and cook approximately 10 mins each side. Using tongs and the bone as a handle, 3. The meat will continue to cook while it rests and increase by 5 to 10 degrees, so take that into account when pulling your steak out of the oven.

4. Squeeze the roasted garlic cloves into the butter and heat gently, stirring with a wooden spoon to distribute, then add the rosemary and continue to cook for about 2 minutes.

5. Use a spoon to baste the butter and garlic over the steak. Turn the steak, and baste again, about 1 minute total. Transfer the steak to a cutting board, tent it with foil, and let it rest for 10 minutes.

6. Slice the steak, then drizzle with more of the butter and garlic.

7. Bring a pot of water to the boil, add 1 tablespoon salt and cook potatoes until soft.

8. Preheat the oven to 200°C. 9. Drain the potatoes and let them dry for 5mins.

10. Place potatoes on a baking tray then use a large fork or potato masher to squish them, keeping them in one piece.

11. Drizzle olive oil and season with salt and pepper.

12. Bake for 30-35 minutes, until golden brown.

13. Melt butter and garlic, drizzle on hot potatoes and garnish with parsley.

14. Assemble salad by placing baby spinach, potatoes and feta on a large platter and top with the sliced steak.

STICKY PORK SPARE RIBS WITH COLESLAW

By Siphokazi Mdlankomo @chefsiphogourmetfood INGREDIENTS For the marinade • 800g boneless pork ribs • 2 tablespoons oil • ⅓ cup chutney • 2 tablespoons Worcestershire sauce • 2 teaspoons cayenne pepper • 2 teaspoons paprika • 1 tablespoon honey • 1 teaspoon grated ginger • 1 teaspoon crushed garlic For the coleslaw • 1 small green cabbage shredded • 1 small red cabbage shredded • 2 carrots peeled and grated • 1 green apple grated • handful fresh mint leaves chopped • 1 teaspoon lemon zest • 1 cup mayonnaise • salt • pepper METHOD 1.

2.

3.

4.

5.

Preheat oven to 200°C. In a bowl, mix all the marinade ingredients and set aside until needed.

Place the ribs in a roasting dish, pour the sauce over and roast for 30 minutes or until tender and sticky.

Remember to keep an eye on the ribs and keep on basting them with the sauce.

Make the coleslaw: Mix the cabbage, carrots, apple, mint and lemon zest in a salad bowl and add in the mayonnaise, salt and pepper and mix to combine.

Serve the ribs with the coleslaw.

66 | Summer 2024/25 • essentialflavours.co.za

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Fresh pork facts to

surprise you!

This recipe is from “Hearty Home Food with Sipho” available on Takealot.

LEAN PORK IS A GREAT SOURCE OF

PROTEIN Lean pork meat is nutritious and a good choice of animal protein in a varied diet.

Average portion size 90 g Please scan to learn more. www.sapork.co.za

In collaboration with Stellenbosch University’s Division of Human Nutrition

ESSENTIAL RECIPES - MAINS

elicious with d a r t x e is n e k This chic ade that in r a m a e t s o ib an easy roo store in the d n a d a e h a e k a you can m 2 weeks. fridge for up to

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ROOIBOS TEA CHICKEN

By Elmarie Berry @elmarieberry Serves: 6

• • • • • •

INGREDIENTS • • • • •

2 cups strong rooibos tea ½ cup oil ½ cup tomato puree ½ cup chutney 4 tablespoons white wine

vinegar 1 teaspoon mustard powder 1 teaspoon onion powder 1 teaspoon garlic powder 2 teaspoons ground ginger 9 chicken pieces 1 teaspoon salt and freshly ground black pepper

METHOD 1.

Mix the rooibos tea, oil, tomato puree, chutney, vinegar, mustard powder, onion

68 | Summer 2024/25 • essentialflavours.co.za

2.

3.

powder, garlic powder and ground ginger in a saucepan.

Cook slowly for 10 minutes until the sauce is nice and thick. Let the sauce cool completely.

Spread the sauce over the chicken pieces. Place the chicken in a Ziplock bag and let it marinate for about an hour or more; the longer, the better.

Season the chicken with salt and pepper and grill over moderate heat until cooked and golden brown.

A TAST E OF

opulence

La Parada is a celebration of vibrant tasteful Spanish influence, with every dish a labour of love capturing the essence of our delectable cuisine.

Join us for an unforgettable journey where tapas meet flavour and passion, where every moment is an expression of our love!

Follow us : @laparadaza

ADVERTORIAL - LA PARADA

WELCOME TO LA PARADA! A RESTAURANT, UPMARKET BAR AND DINING EXPERIENCE THAT PAYS HOMAGE TO A MODERN TAPAS CULTURE, LAVISH LIVING AND A TRULY LUXURIOUS LIFESTYLE. A BRAND CREATED TO OFFER INDULGENCE IN CUISINE THAT IS AS DELICIOUS AS IT IS BEAUTIFUL, DÉCOR THAT TURNS HEADS AND BRINGS PATRONS TOGETHER TO MAKE MAGIC. LA PARADA IS MADE FOR THOSE WHO MOVE! PULSATING WITH THE PROMISE OF CELEBRATING LIFE, VIBRANT ENERGIES GRAVITATE TO THIS PLACE OF GENEROUS GATHERING. LIVE, AND LIVE WELL, IN STYLE, WITH FLARE, WITH PASSION.

O

ur venues are situated around the country, with main hotspots in Cape Town, Johannesburg and Durban, providing customers with an unforgettable experience no matter which city hub they find themselves in. La Parada has a long track record in the hospitality industry from its first opening on bustling and iconic Bree Street, Cape Town, in September 2013. Taking the well-known Cape Town street by storm, La Parada has built a reputation for luxury and lifestyle that caters to locals and

the huge influx of tourists during Cape Town’s summer season. Tapas and high-end cocktails are all the rage, and La Parada has fulfilled its mandate of delivering quality cuisine and meticulously crafted drinks from various talented chefs who have honed their skills in the industry.

The La Parada flair has brought more than just food and drink to South Africa. As events started to roll out across our venues, flamenco dancing shows with classic Iberian music gave customers a glimpse into foreign culture, while our salsa

70 | Summer 2024/25 • essentialflavours.co.za

dancing classes let those with an adventurous side go toe-to-toe as they learnt to move and sway, progressing from beginner to advanced. It wasn’t only foreign styles that took hold, as local musicians and DJs took to the decks as the sun set, bringing a myriad of genres such as Amapiano, Deep House, Soul, R&B and Jazz, wrapped up with skill and musical prowess to light up our dancefloors all week long.

Tailoring the venue experience to a variety of tastes, La Parada’s

ADVERTORIAL - LA PARADA that special cocktail made by expert mixologists who know how to shake your favourite blend into existence, and you’ve just followed the recipe that will have you trying something new, something local and something extraordinary all interwoven with the interiors and décor that will have you telling your friends about it for weeks to come.

Well, what’s next for La Parada?

The brand is in constant motion for those who move. New venues are launching; exciting dishes are being added to our menu; new, dynamic musicians and other artistic talent will headline our shows and specific events you never thought you might see. Lifestyle and luxury are the name of the game, and the road to elegance is simple. A short call to your friends, booking that table in your favourite spot, ordering those tapas to share, cocktails to try, mains to indulge in, and that delectable dessert to satisfy your sweet toothyou will be making memories that will last. Something special may be on the horizon for those La Parada lovers living outside our bordersstay tuned to our socials to learn more. We can’t wait to see you there, ¡Únete a nosotros! décor differs from restaurant to restaurant, the overarching feel being classy and chic with a sprinkle of luxury- perfect for lovers of high-end interiors and aesthetically pleasing environments. La Parada iconography embellishes each venue, with the iconic golden bull standing as a steadfast symbol of our brand. Our name, “La Parada,” meaning “the stop” in Spanish, reminds everyone to take a break, sit down, relax, enjoy the sights, and indulge in blowing off steam and enjoying a restaurant experience like no other. It’s not only about the how, why and when; the now is as important to us as our origins.

While events, décor and lifestyle are a core part of the brand, our cuisine is a mix of hearty, full-bodied meals for that special date night, bar snacks for that quick drink, a large selection of tapas for the light eater

who likes to try a myriad of flavours and bold meat platters for those looking to sate their hunger or bring that entourage of friends around for a day of celebration with a touch of pizazz. Our fan-favourite dishes- the creamy prawn pasta primary, the whole pepperdew poppers starter, or the succulent Wagyu beef burger and truffle potato skins and the Plato de Carne Pequeño platter are staples among those patrons who wish to indulge the La Parada way.

The hearty meals and sizzling starter are not the whole story, however; there’s an eye-popping variety of sushi available, from deep-fried crunchy rolls lit with vodka that are as much a taste extravaganza as a culinary showstopper right before your eyes, to classics like California rolls and nigiri: east meeting west hitting the palette as our sushi flavours combine. Pair all of this with essentialflavours.co.za • Summer 2024/25 | 71

ESSENTIAL RECIPES - MAINS

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macaroni & wors bake

y Another yyumSm th u o jo n e o t y wa avourite Africa’s fw boere ors 72 | Summer 2024/25 • essentialflavours.co.za

ESSENTIAL RECIPES - MAINS

MACARONI & WORS BAKE

•

1½ cups grated cheddar & mozzarella 1½ teaspoons salt oil for frying dried parsley for garnish water

By Makhiba Modupe @thelazychef_za

• • • •

INGREDIENTS

METHOD

•

1.

2.

• • • • • • • •

250g boerewors (cut into bite-size pieces) 1½ cups macaroni ½ large onion (sliced) 1 can tomato relish ⅓ cup smokey BBQ sauce 1 tablespoon sugar 2 tablespoons BBQ spice 2 tablespoons garlic butter 1 teaspoon tomato soup

CHICKEN BREAST COATED WITH COUSCOUS

By Zanele Van Zyl @cookingwithzanele

3.

2.

3.

4.

Preheat oven to 200°C. In a pot on high heat, add boiling water and salt, add the macaroni and let it cook until al dente. Once cooked, drain the pasta and set aside.

Place the pot on medium heat and add onions & boerewors.

Let the onions and wors cook for 5–10 minutes then add

garlic powder, thyme, cayenne pepper and chicken spice. Set aside.

In the meantime, heat the oil in a large saucepan over high heat.

Dip each chicken breast fillet in the beaten egg, then coat

5.

6.

4.

5.

tomato relish, BBQ sauce, BBQ spice, sugar, tomato soup and garlic butter to the pot and stir. Leave on the heat uncovered for another 5–10 minutes stirring occasionally.

Once the sauce has thickened, put the macaroni back into the pot and add half of the cheese. Gently mix the pasta and the sauce, transfer into a baking dish, sprinkle the remaining cheese on top and a little parsley.

Place in the oven for 10 minutes or until golden brown.

Serve warm with a fresh green salad.

in the seasoned couscous mixture.

Deep-fry the chicken fillets until cooked through and golden brown.

Garnish with fresh thyme and serve with Mustard-Mayo Coleslaw.

I’m always thinking of new ways to elevate my dishes. Recently, I wanted to make crumbed chicken and I realised I didn’t have any bread crumbs, but I spied the couscous in my pantry.

The rest is history. Paired with Mustard-Mayo Coleslaw, it’s perfect.

Serves: 2 INGREDIETS • • • • • • • •

1 cup uncooked couscous 1 tablespoon garlic powder 1 tablespoon chopped fresh thyme, plus extra sprigs to garnish 1 tablespoon cayenne pepper 1 tablespoon chicken spice 2 cups oil 2 chicken breast fillets 2 eggs, beaten

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METHOD 1.

In a bowl, mix the couscous, essentialflavours.co.za • Summer 2024/25 | 73

SA OLIVE INDUSTRY

THE IMPORTANCE OF CHOOSING THE RIGHT OIL FOR

flavour, quality and health

I

THERE ARE FOUR MAIN TYPES OF OLIVE OIL: EXTRA VIRGIN OLIVE OIL (EVOO), VIRGIN OLIVE OIL, PURE/REFINED OLIVE OIL AND OLIVE OIL. THEY CAN BE INITIALLY CATEGORISED BASED ON THE MEANS OF PRODUCTION AND THE QUALITY STANDARDS REVEALED BY TESTING.

n South Africa, look out for the SA Olive seal on bottles of EVOO that guarantees it’s 100% authentic, local and complies with all quality requirements.

Different standards worldwide show slight differences in the parameters used to define each grade. The grades of olive oil each have distinct differences in terms of production method, quality and suitability for consumption. It is important to understand the various grades of olive oil, particularly Extra Virgin Olive Oil and Olive Oil, as these pertain not only to the quality of the oil but also to its taste and health attributes.

Broadly the quality parameters used to define the different grades are based on chemical and sensory (organoleptic) testing.

74 | Summer 2024/25 • essentialflavours.co.za

Extra Virgin Olive Oil (EVOO)

EVOO is the highest grade of Olive Oil and the fresh juice of the olive. It is a natural olive oil that has a free acidity, expressed as free oleic acid, of no more than 0.8 grams per 100 grams and no sensory defects. It must also display all other characteristics which correspond to those fixed for this grade in the standard. As a result of its high quality and minimal processing, EVOO is high in natural antioxidants, vitamin E and phytosterols from the olive fruit.

EVOO, the highest grade of olive oil, is made by coldpressing raw, uncured olives without solvents, heat, or chemicals. It has a bold, often fruity or peppery taste and is rich in heart-healthy oleic acid, antioxidants, and phenols.

EVOO grading requirements

For an olive oil to be graded as EVOO, it must meet the following requirements: • The oil is completely natural and unadulterated, with no additives, preservatives, colouring or flavouring added.

• The oil is free of any defects – not rancid, winey, musty, fusty etc.

• The oil has a measure of fruitiness, wellbalanced bitterness and pungency.

• The oil has harmony & balance.

• The oil has gone through a chemical analysis.

essentialflavours.co.za • Summer 2024/25 | 75

SA OLIVE INDUSTRY

Virgin Olive Oil (VOO)

VOO is naturally obtained by the same process as EVOO. However, it is a lower-quality oil, with a free acidity of no more than 2.0 g per 100 g and/or slight organoleptic defects.

Refined Olive Oils (ROO)

Refined olive oils are obtained from natural olive oils by refining methods which can include degumming, neutralisation and bleaching. It has a free acidity of no more than 0.3g per 100 grams. The refining process also strips the oil of most natural antioxidants found in unrefined oils and may produce trans fats.

Olive Oil (OO)

OO is a blend of refined olive oil and natural olive oils that is fit for human consumption. It has a free acidity of not more than 1.0 grams per 100 g. As OO contains ROO, it is also low in natural antioxidants and may produce higher levels of trans fats.

When is it best to use extra virgin vs. other olive oils?

Extra virgin olive oil is great for when you want a strong olive taste. For dipping in crusty bread, as a finishing oil over soups or dips like hummus, or even in desserts like olive oil gelato or olive oil cake, the flavour profile of Extra Virgin Olive Oil enhances the dish. It is the perfect accompaniment with a fresh garden salad and pasta.

Refined olive oil is more neutral in flavour, and therefore often used in marinades or for infused herb oils.

Because of its distinct health advantages and its high smoke point, extra virgin olive oil is always going to be the best choice to use.

As the best quality oil available, Extra Virgin Olive Oil demands the highest retail price.

EVOO styles and food combos

The smoke point for extra virgin olive oil is 400°F, although research indicates that EVOO can be used at even higher temperatures, such as for baking and frying, without breaking down.

The best flavour combinations are obtained when using the most appropriate style of oil with a particular food. The more intensely flavoured foods are best complemented with more intensely fruity oil, whilst for a special dessert; very delicate oil will enhance the subtle flavours without dominating the dish.

76 | Summer 2024/25 • essentialflavours.co.za

Meat

Use the more intensely fruity oils for grilling meat, sautéing garlic and onions, on toast with ricotta or swirled into hot soup.

Salad

Use medium-style oil for baking fresh tuna, with chicken, on subtle salads and in baking.

Dessert

Use delicate oil for mayonnaise, in desserts and over fresh fruit.

The drizzle factor

Join the foodie brigade and finish your food with flair and panache by drizzling a little EVOO on your dish as you serve it. From pasta and pizza to soups and toast and even scrambled eggs, Extra Virgin Olive Oil gives your food a great dish appeal, and, in your mouth, it makes the food feel and taste even more delectable. Some chefs literally drizzle EVOO on everything they serve – it looks good, and it tastes even better.

Have EVOO on hand and ready to drizzle from a cruet – or an attractive vessel that easily dispenses your liquid gold onto the plate – because EVOO belongs on the table as the third essential condiment along with salt and pepper.

www.saolive.co.za SAOliveIndustry saoliveindustry

ESSENTIAL RECIPES - MAINS

FUN FACT

Not only does avocado do wonders for yo ur insides, it’s also great as a facial mask

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AVOCADO & SWEET POTATO, BROWN RICE BUDDHA BOWL

By South African Avocado Growers’ Association @iloveavossa INGREDIENTS • • • •

•

2 cups orange sweet potato or butternut, cubed and cooked 2 cups brown rice, barley or spelt, cooked 2 cups frozen shelled edamame, or fresh peas, blanched 2 cups trimmed and roughly chopped sugar snap peas, mange tout, or thinly sliced broccoli florets 2 cups chopped red cabbage,

• • • • •

spinach, lettuce or kale (ribs removed) 2 ripe avocados, halved, pitted and thinly sliced into long strips 1 small cucumber, very thinly sliced thinly sliced spring onion lemon wedges sesame seeds

For the dressing • 1 ripe avocado, peeled and stored • 4 tablespoons tahini • juice and zest of 1 lemon METHOD 1.

2.

Divide the rice/veggie mixture and raw veggies into 4 bowls.

Arrange cucumber slices

3.

4.

5.

6.

7.

along the edge of the bowl.

Place a lemon wedge or 2 in each bowl.

Garnish with sesame seeds and micro herbs.

When you’re ready to serve, divide the avocado into the bowls.

Lightly drizzle the dressing over the salad, squeeze lemon juice over the avocado, followed by a generous sprinkle of sesame seeds and sea salt.

Add a poached egg for an extra boost of protein.

For the dressing 1. Whizz all ingredients together in a blender and add a couple of tablespoons of cold water if necessary to reach a pouring consistency.

essentialflavours.co.za • Summer 2024/25 | 77

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STICKY BEEF & MUSHROOM STIR FRY

www.thespekboomco.co.za @thespekboomco l Price: R63

TRY THIS

Spekboom Meat Spice

78 | Summer 2024/25 • essentialflavours.co.za

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ESSENTIAL RECIPES - MAINS

STICKY BEEF & MUSHROOM STIR FRY

4.

By the South African Mushroom Farmers’ Association Serves 4 INGREDIENTS For the rice • 250ml uncooked white basmati rice • 375ml water • 1 teaspoon sea salt For the stir fry • 400g sirloin, rump or similar steak • 2 teaspoons corn starch • 2 tablespoons soy sauce • 2 tablespoons sesame oil • 1 tablespoon mirin • 400g white button mushrooms, sliced • 1 red pepper, julienned • 1 bunch spring onions, sliced into large pieces • 60ml oyster sauce • 60ml hoisin sauce • 125ml beef stock • 1 teaspoon cornstarch • sesame seeds, for serving • peanut oil, for cooking

5.

6.

7.

8.

9.

mirin. Leave to marinate for 20 minutes.

Heat a wok or large non-stick frying pan until very hot. Add a drizzle of peanut oil and swirl it around. Add the beef slices and stir-fry quickly until lightly browned. Remove the meat from the wok and set aside.

Wipe the wok clean and reheat it on high heat. Add a drizzle of peanut oil. Add the mushrooms and cook until lightly golden.

Add the red pepper and spring onions and cook for a minute until slightly softened. Pour in the oyster and hoisin sauces.

Mix the beef stock and cornstarch. Add to the wok and mix everything together.

Bring to a simmer and cook until the sauce thickens. Add the beef back into the pan and toss in the sauce for a minute to reheat and glaze.

Serve the saucy sticky beef and mushrooms with the fluffy white basmati. Sprinkle with sesame seeds and enjoy!

LEMON & CHILLI OIL PRAWNS

By Chanel Brink @cookingwithchanel_sa INGREDIENTS • • • • • • •

1 kg king prawns, defrosted and deveined 4 cloves garlic, finely chopped 4 tablespoons chilli oil juice of ½ lemon salt and pepper to taste 1 tablespoon unsalted butter handful of fresh coriander, roughly chopped

METHOD 1.

2.

3.

4.

Heat the butter and chilli oil in a pan.

Add the prawns and garlic and fry until the prawns turn pink and are cooked. This takes about 4-5 minutes.

Turn the heat off and add the lemon juice, seasoning and coriander.

Toss gently and serve immediately while still hot.

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METHOD For the rice 1. Place the rice, water and salt in a small pot over medium high heat, lid off.

2. Bring to a boil. Place lid on, then turn heat down to very low. Cook for 12 minutes.

3. Switch the heat off and leave for 5–10 minutes with the lid on to steam, then fluff with a fork.

For the stir fry 1. Slice the steak into slices about 5cm long and 5mm thick.

2. Be sure to cut against the grain of the meat so it is tender.

3. Place slices in a bowl. Scatter over the cornstarch and then the soy sauce, sesame oil and essentialflavours.co.za • Summer 2024/25 | 79

ESSENTIAL RECIPES - MAINS

ignon eke Sauv The Reyn airing for p t c e e perf th e is c n la B ibrant lim balls! Its v plify the these fish m a a flavours and guav sh, while st in the fi e lemon ze lances th acidity ba ’s e in w its bright e h T rt sauce. uts rich yogu file also c ro p it u fr g in e h s th e f fr o s re e richnes through th d buttery tomato s an mushroom a harmonious and n ti g . rice, crea xperience l dining e tf deligh u

MUSHROOM, CARROT & QUINOA FISH BALLS Scan me

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PAIR WITH

Reyneke Sauvignon Blanc

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ESSENTIAL RECIPES - MAINS

MUSHROOM, CARROT & QUINOA FISH BALLS By the South African Mushroom Farmers’ Association Serves 6 (makes approx. 24 fish balls) INGREDIENTS • • • • • • • • • •

500g hake fillets (or any firm white fish) extra virgin olive oil 500g white button mushrooms 1 large carrot, peeled & grated 1 cup cooked quinoa 2 XL free-range eggs, lightly beaten zest of 1 lemon ½ cup flour ½ cup spring onions, sliced salt and pepper, to taste

For the tomato rice • 2 tablespoons (30g) butter • ½ onion, diced • 1 x 400g tin chopped tomatoes • salt and pepper, to taste • 1 ½ cups long grain rice For the herbed yoghurt sauce • 1 cup Greek-style/double cream yoghurt • 1 handful fresh herbs, roughly chopped (dill, parsley & chives work well) • ½ lemon, juiced • salt and pepper, to taste METHOD 1.

2.

For the herbed yoghurt sauce: Mix all ingredients together in a bowl and set aside in the fridge until ready to serve.

For the tomato rice: Cook rice according to package instructions. Heat butter in a saucepan. Add the onion and cook gently until softened.

Add the tinned tomato and season well. Simmer until the tomato has thickened

and reduced. Stir through the cooked rice and fold it gently into the tomato sauce.

3. Keep the lid on and the rice warm until ready to serve.

4. Preheat oven to 180˚C. Place hake fillets on a lined baking tray.

5. Lightly brush with olive oil and season with salt and pepper to taste. Bake for 15–20 minutes, or until fully cooked through.

Allow to cool slightly before removing any bits of skin.

6. Lightly flake the cooked fillets into a large bowl and set aside to cool completely.

7. Using a food processor, pulse the mushrooms until they are finely chopped.

In a large saucepan heat a drizzle of olive oil and add the mushrooms. Sauté until the mushrooms give off all their water and begin to brown.

Remove from the heat and allow to cool.

8. Add the cooled mushrooms to the flaked fish along with the rest of the ingredients. Season and mix well.

9. Roll into balls about the size of a golf ball. Place on a lined baking tray and bake for 25 minutes.

10. Serve fish balls on tomato rice with a dollop of herbed yoghurt sauce.

crunch and nuttiness. Prepare to be captivated by the harmonious blend of flavours!

Prep time: 30 minutes Overall Time: 40 minutes Serves 2 INGREDIENTS • • • • • • • • • • • • • • •

METHOD 1.

2.

TOMATO & CHORIZO RISOTTO WITH FETA, TOASTED

PUMPKIN SEEDS & PARMALAT’S PAPRIKA BUTTER

By Chef Rhea Hsu This vibrant dish combines the richness of ripe tomatoes and the smoky spiciness of chorizo, infused into a velvety risotto.

Each bite is enhanced by notes of crumbled feta cheese and a sprinkle of toasted pumpkin seeds provides a delightful

30ml Italian seasoning (10ml chicken stock & 20ml Nomu Italian rub) 400ml tomato passata 60g sliced pork chorizo, roughly chopped 1 onion, peeled & diced 20ml tomato paste 200ml risotto rice 10g pumpkin seeds 160g baby tomatoes, halved 80ml crème fraîche 8g fresh parsley, rinsed, picked & finely chopped 60g Parmalat’s smoked paprika butter 40g Danish-style feta, drained oil (cooking, olive or coconut) salt & pepper water

3.

Tomato stock base: boil the kettle. Dilute the Italian seasoning with 800ml of boiling water. Stir in the tomato passata and set aside.

Loaded risotto: place a pot over medium-high heat with a drizzle of oil. When hot, fry ½ the chopped chorizo and the diced onion until golden, 4-5 minutes (shifting occasionally).

Add the tomato paste and the risotto rice. Fry until fragrant, 1-2 minutes (shifting constantly). Reduce the heat to medium, add a ladleful of the tomato stock and allow it to be absorbed by gently simmering (stirring often). Only add the next ladle of tomato stock when the previous one is fully absorbed. Repeat this process until the rice is cooked al dente, 20-25 minutes.

Golden seeds: place the pumpkin seeds in a pan over

essentialflavours.co.za • Summer 2024/25 | 81

ESSENTIAL RECIPES - MAINS

1.

2.

3.

4.

medium heat. Toast until golden brown, 3-4 minutes (shifting occasionally).

Remove from the pan and set aside.

Tomatoes & chorizo: Return the pan to medium-high heat with a drizzle of oil. When hot, fry the halved baby tomatoes until charred, 3-4 minutes (shifting occasionally). In the final 1-2 minutes, add the remaining chopped chorizo.

Set aside, season, and cover.

Finishing touches: When the risotto is done, remove from the heat and stir through the crème fraîche, ½ the chopped parsley, Parmalat’s Smoked Paprika Butter (to taste), and seasoning. Loosen with a splash of warm water if too thick.

Dig in: Dish up the tomato risotto. Top with the charred baby tomatoes & chorizo.

Crumble over the drained feta and sprinkle over the toasted pumpkin seeds. Garnish with the remaining chopped parsley and finish off with a crack of black pepper.

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SUMMER SALAD WITH PAN-FRIED PORK

METHOD

By SA PORK

1.

Serves: 4 Prep time: 10 minutes Cooking time: 15 minutes

2.

INGREDIENTS • • • • • • • • • •

2 whole pork fillets salt, pepper 1 cup breadcrumbs 2 tablespoons dried sage 25ml olive oil 1 bag of salad leaves 2 nectarines, sliced 1 pack of Israeli (mini) cucumbers, sliced 1 pack of spring onions, sliced to serve, pomegranate pips

and raw beetroot shavings

3.

4.

5.

6.

Pat the fillets dry with kitchen paper.

For the sage crumbs: mix the dried sage with the breadcrumbs.

Season the fillets with salt and pepper and cover with the sage crumbs.

Heat the olive oil in a pan and sauté the fillets over medium heat, frequently turning, until cooked medium to well (pink in the middle).

Let the fillets rest for 10 minutes, and then slice.

Arrange salad ingredients in a bowl, top with sliced pork, pomegranate and beetroot.

82 | Summer 2024/25 • essentialflavours.co.za

7.

Drizzle with your favourite dressing and serve with fresh bread or pitta.

Quick, easy and delicious, this salad is the perfect option for your next summer lunch.

Preparing this delectable salad is easy and the nectarines perfectly complement the pork.

Fresh pork facts to

surprise you!

PORK IS RICH IN THIAMINE

WHICH HELPS CREATE

ENERGY Pork is a rich source of many vitamins and minerals, including Thiamine which plays a critical role in energy metabolism.

Average portion size 90 g Please scan to learn more.

SUMMER SALAD WITH PAN-FRIED PORK

www.sapork.co.za

In collaboration with Stellenbosch University’s Division of Human Nutrition

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NOODLES

FROM DORM ROOM TO LUNCHBOX:

reinventing

2-minute noodles for the modern learner

AS JANUARY 2025 BEGINS, STUDENTS FROM ELEMENTARY TO UNIVERSITY PREPARE FOR A NEW SEMESTER OF CLASSES AND PACKED LUNCHES. AMIDST THE CHAOS, 2-MINUTE NOODLES EMERGE AS AN UNEXPECTED HERO. BEYOND A QUICK MEAL, THEY OFFER SUSTAINABILITY, ACADEMIC BENEFITS AND GLOBAL FLAVOURS. THIS JANUARY, EXPLORE HOW THIS SIMPLE FOOD CAN BECOME BOTH EXCITING AND USEFUL.

Noodles with a purpose: sustainable eating on a budget

In a world increasingly focused on sustainability, 2-minute noodles are making a comeback, not just for their convenience, but for their role in a greener lifestyle. How? By reducing food waste and incorporating eco-friendly practices into meal preparation.

one The minimalist’s dream: less waste,

more taste

2-minute noodles are incredibly versatile and create a base for countless meals, reducing food waste. Instead of tossing out leftover vegetables or meat, you can easily incorporate them into your noodle dish. This practice aligns perfectly with sustainable eating habits by ensuring that every ingredient has a purpose.

two DIY noodle kits: a green revolution

Parents can take the lead in this green initiative by creating DIY noodle kits for their children. These kits can include pre-cooked noodles, a small portion of homemade broth or sauce, and dehydrated veggies. By using reusable containers, parents not only save money but also reduce the need for single-use plastics.

three Campus community kitchens: noodles

for all

University students can join the sustainability movement by participating in or creating community kitchens where they can cook in bulk, share resources, and learn eco-friendly cooking practices. 2-minute noodles, when combined with fresh, locally sourced ingredients, offer a way to enjoy delicious meals while minimising environmental impact.

84 | Summer 2024/25 • essentialflavours.co.za

Noodle hacks for academic success As students tackle their studies, incorporating 2-minute noodles into their diet can also boost their academic performance. Here’s how:

1. Brain food boost

Noodles can be a quick source of energy, but adding brain-boosting ingredients can elevate their benefits. Consider mixing in nutrient-dense options like spinach (for iron), nuts (for healthy fats), or eggs (for protein).

These additions not only enhance the meal’s nutritional value but also support cognitive function.

2. The study snack revolution

Transform 2-minute noodles into a study snack. Use a smaller portion of noodles with a flavourful broth as a comforting study aid. It’s a quick, warm treat that can help students stay focused and energised during long study sessions.

2-Minute Noodles: Did you know?

Cultural fusion: noodles around the world

Learners can turn their 2-minute noodles into a cultural exploration. By experimenting with international ingredients and flavours, they can embark on a culinary journey without leaving their dorm room. Here are a few ideas:

1. Korean Kimchi noodles

Add kimchi, a staple in Korean cuisine, to your noodles for a spicy and tangy twist. Kimchi not only provides flavour but also offers probiotic benefits, which are great for digestion.

2. Mediterranean noodles

Mix in olives, feta cheese and cherry tomatoes for a Mediterranean-inspired dish. This fusion not only adds a new flavour dimension but also incorporates healthy fats and vitamins.

3. Mexican fiesta noodles

Top your noodles with black beans, corn, avocado, and a sprinkle of cheese for a Mexican-inspired meal. This combination delivers a hearty and satisfying dish with a delightful kick.

•

• • •

•

• •

Invented in Japan: instant noodles were created

by Momofuku Ando in 1958, aiming to provide a quick and affordable meal. His first product was “Chikin Ramen.”

Global favourite: instant noodles are eaten in over 80 countries, with an estimated 100 billion servings consumed annually.

Speedy cooking: the name “2-minute noodles” highlights their quick cooking time, though some varieties may take a bit longer.

Innovations: the “Cup Noodles” were introduced in 1971, allowing noodles to be enjoyed in a cup with a built-in fork, adding even more convenience.

Space travel: instant noodles have been taken into space, with Japanese astronaut Soichi Noguchi testing them on the International Space Station in 2005.

Cultural impact: instant noodles are a global icon, featured in films, TV shows, and even art.

They symbolise convenience and quick meals.

Economic influence: the instant noodle industry plays a significant economic role in countries like South Korea and China, contributing to local economies and employment.

AROM AROMATICS ARE A QUICK AND EASY WAY TO ADD A TON OF FLAVOUR TO YOUR COOKING. THEY ARE COMBOS OF VEGETABLES & HERBS THAT ARE HEATED IN FAT LIKE BUTTER, OIL, OR COCONUT MILK AT THE BEGINNING OF A DISH. HERE ARE SOME AROMATIC COMBOS INSPIRED BY VARIOUS REGIONS.

01 Use French Mirepoix

TO MAKE FRENCH BOUILLABAISSE

Used in a 2:1:1 ratio 1. Chop onions, carrots, celery.

2. Sauté in butter until soft.

3. Use as a flavour base in soups, stews, or sauces.

Optional: thyme, tarragon, herbes de Provence.

02 Use Italian Soffritto TO MAKE PESTO RISOTTO

Used in a 2:1:1 ratio 1. Chop onions, carrots, celery.

2. Sauté in olive oil until soft.

3. Use as a flavour base in soups, sauces, or risottos.

Optional: garlic, fennel, sage, oregano, pancetta, wine or parsley.

Indian Aromatics 03 Use TO MAKE DAL MAKHANI

Used in a ratio of equal parts onions and tomatoes; half the amount of garlic compared to onions and tomatoes; half the amount of ginger compared to garlic; fresh or dried chilli flakes, amount according to taste.

1. Finely chop onions, tomatoes, garlic, ginger, chilli (or add flakes).

2. Sauté in ghee until fragrant and onions are golden brown.

3. Use as a flavour base in Indian dishes like curries, dals and biryanis.

Optional: cumin, cardamom cloves, turmeric, yoghurt, coconut milk.

86 | Summer 2024/25 • essentialflavours.co.za

MATICS 04 Use Cajun Aromatics

TO MAKE CREOLE CAJUN JAMBALAYA

Used in a 2:1:1 ratio 1. Finely chop onions, bell peppers, celery.

2. Sauté in lard until softened.

3. Use as a flavour base in Cajun dishes like gumbo, jambalaya or étouffée.

Optional: paprika, shallots, parsley, garlic.

05 Use Middle Eastern Aromatics

TO MAKE VEGGIE & MEAT TAJINE

Used in a 2:1:1 ratio 1. Finely chop onions, garlic, ginger.

2. Sauté in ghee until softened.

3. Use as a flavour base for stews, soups, tajines and rice dishes.

Optional: raisins, cumin, cardamom, sumac, turmeric, cinnamon, saffron.

06 Use Chinese Aromatics TO MAKE VEGAN ASIAN STIR FRY

Used in equal parts garlic and ginger; double the amount of scallions compared to garlic and ginger ratio.

1. Finely chop garlic, ginger, scallions (spring onions).

2. Stir-fry in oil.

3. Use as a flavour base in Chinese dishes like stir-fries, soups and sauces.

Optional: dried chilli flakes, star anise, chives, shallots.

07 Use Thai Aromatics TO MAKE TOM YUM SOUP

Used in a 2:1:1 ratio 1. Chop lemongrass, galangal, makrut lime leaves.

2. Add garlic and Thai bird’s eye chillies to taste.

3. Combine and sauté in coconut milk or coconut oil until fragrant.

Use as a flavour base in Thai dishes like curries, soups and stir-fries.

Optional: shallots

Recipes on page 88 essentialflavours.co.za • Summer 2024/25 | 87

ESSENTIAL RECIPES - GLOBAL FLAVOURS Scan me

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01

02

03

FRENCH BOUILLABAISSE

PESTO RISOTTO

DAL MAKHANI

INGREDIENTS

INGREDIENTS

INGREDIENTS

• • • • • • • • •

• • • • • • •

• •

• • • • • • • • •

1 tablespoon olive oil 1 large onion, chopped 2 celery stalks, chopped 1 large carrot, chopped 2 cloves garlic, minced 1 large tomato, diced 1 teaspoon fennel seeds 1 teaspoon dried thyme ½ teaspoon saffron threads (optional, for authentic flavour) 4 cups fish stock or chicken broth 1 cup white wine 450g firm white fish fillets, cut into chunks 225g prawns, peeled and deveined 225g mussels, scrubbed and debearded ½ cup black olives (optional) salt and pepper to taste fresh parsley for garnish lemon wedges for serving

• • • • •

2.

3.

4.

5.

Sauté mirepoix: heat olive oil in a large pot over medium heat. Add the chopped onion, celery, and carrot. Cook until softened, about 5 minutes.

Add minced garlic and cook for 1 minute.

Add flavourings: stir in the diced tomato, fennel seeds, thyme, and saffron if using.

Cook for 2 minutes.

Add liquids: pour in the fish stock and white wine. Bring to a boil, then reduce heat and simmer for 10 minutes.

Add seafood: add the fish, prawns, and mussels.

Simmer for 5-7 minutes, until the seafood is cooked and mussels have opened. Discard any unopened mussels.

Season and serve: season with salt and pepper to taste.

Garnish with fresh parsley and serve with lemon wedges.

• • • • • • • • • • • •

METHOD 1.

METHOD 1.

1 tablespoon olive oil 1 small onion, finely chopped 1 small carrot, finely chopped 1 celery stalk, finely chopped 2 cloves garlic, minced 1 cup Arborio rice 1 cup white wine (or chicken/ vegetable broth) 3 cups chicken or vegetable broth ½ cup pesto sauce (storebought or homemade) ½ cup grated Parmesan cheese salt and pepper to taste fresh basil for garnish (optional)

2.

3.

4.

5.

6.

Prepare soffritto: heat olive oil in a large pan over medium heat. Add the chopped onion, carrot, and celery. Cook until softened, about 5-7 minutes, stirring occasionally.

Add garlic and rice: stir in the minced garlic and cook for 1 minute. Add the Arborio rice and cook for 1-2 minutes, until the rice edges are slightly translucent.

Deglaze: pour in the white wine and cook, stirring constantly, until the wine is mostly absorbed.

Simmer: add the broth, ½ cup at a time, stirring frequently.

Allow the rice to absorb the liquid before adding more broth. Continue this process until the rice is creamy and al dente, about 18-20 minutes.

Finish: stir in the pesto sauce and Parmesan cheese.

Season with salt and pepper to taste.

Garnish and serve: garnish with fresh basil if desired.

Serve hot.

88 | Summer 2024/25 • essentialflavours.co.za

• •

1 cup black lentils (urad dal) ¼ cup kidney beans (rajma), soaked overnight 2 tablespoons ghee or vegetable oil 1 large onion, finely chopped 2 cloves garlic, minced 1-inch piece of ginger, minced 2 large tomatoes, finely chopped 1 teaspoon cumin seeds 1 teaspoon ground coriander 1 teaspoon ground cumin ½ teaspoon turmeric powder 1 teaspoon garam masala ½ cup heavy cream or coconut cream 3-4 cups water or vegetable broth salt to taste fresh cilantro for garnish

METHOD 1.

2.

3.

4.

Cook lentils: drain and rinse the soaked lentils and kidney beans. In a large pot, add the lentils, kidney beans, and 3-4 cups water. Bring to a boil, then reduce heat and simmer until the lentils and beans are tender (about 30-40 minutes).

Alternatively, use a pressure cooker for faster results.

Prepare the base: heat ghee or oil in a pan over medium heat. Add cumin seeds and let them sizzle. Add the chopped onion and cook until golden brown, about 5 minutes. Stir in garlic and ginger, cooking for another minute.

Add spices: stir in the tomatoes, ground coriander, cumin, turmeric, and garam masala. Cook until the tomatoes break down and the mixture thickens, about 5-7 minutes.

Combine and simmer: add the tomato-spice mixture to

the cooked lentils and beans.

Stir well and let it simmer for 10-15 minutes, adding water or broth as needed to achieve desired consistency.

04 CREOLE CAJUN JAMBALAYA

5.

6.

7.

INGREDIENTS • • • • • • • • • • • • • • •

450g smoked sausage, sliced 450g large prawns, peeled and deveined 1 tablespoon olive oil 1 large onion, diced 1 red bell pepper, diced 2 celery stalks, diced 3 cloves garlic, minced 1 can diced tomatoes 1 ½ cups long-grain rice 3 cups chicken broth 2 tablespoons Cajun seasoning 1 teaspoon dried thyme 1 bay leaf salt and pepper to taste Chopped green onions for garnish

METHOD 1.

2.

3.

4.

Cook the sausage: heat olive oil in a large pot or Dutch oven over medium heat. Add the sliced sausage and cook until browned, about 5 minutes.

Remove and set aside.

Sauté aromatics: in the same pot, add the diced onion, red bell pepper, and celery.

Sauté until softened, about 5 minutes. Add minced garlic and cook for an additional minute.

Combine ingredients: stir in the diced tomatoes (with their juice) and cook for 2 minutes.

Add the rice and stir to coat with the tomato mixture.

Add liquids and seasonings: return the sausage to the pot.

Pour in the chicken broth, and add Cajun seasoning, dried thyme, and bay leaf. Bring to

a boil.

Simmer: reduce heat to low, cover, and simmer for 20 minutes, or until the rice is tender and has absorbed most of the liquid.

Add prawns: stir in the prawns, cover, and cook for another 5-7 minutes, or until the prawns are pink and cooked through.

Finish and serve: remove the bay leaf. Season with salt and pepper to taste. Garnish with chopped green onions and serve hot.

Suppliers of: Marinades | Sauces | Spices

Servicing: Butcheries | Delis | Hospitality

05 VEGGIE & MEAT TAJINE INGREDIENTS • • • • • • • • • • • • • • • • •

450g lamb or beef, cut into chunks 2 tablespoons olive oil 1 large onion, chopped 3 cloves garlic, minced 1 tablespoon fresh ginger, minced 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon paprika ½ teaspoon ground cinnamon ½ teaspoon turmeric 1 cup green beans, trimmed 2 large potatoes, peeled and cut into chunks 1 cup black olives (pitted) 2 large tomatoes, chopped 1 ½ cups chicken or beef broth salt and pepper to taste fresh parsley for garnish

METHOD 1.

2.

Brown the meat: heat olive oil in a tajine or heavy-bottomed pot over medium-high heat.

Add the meat chunks and brown on all sides. Remove and set aside.

Sauté aromatics: in the same pot, add the chopped onion and cook until translucent, about 5 minutes. Add minced garlic and ginger, cooking for

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ESSENTIAL RECIPES - GLOBAL FLAVOURS

1.

2.

3.

4.

5.

another minute.

Add spices: stir in the cumin, coriander, paprika, cinnamon, and turmeric. Cook for 2 minutes, allowing the spices to release their flavours.

Combine ingredients: return the browned meat to the pot.

Add the potatoes, green beans, black olives, and chopped tomatoes. Pour in the broth and season with salt and pepper.

Simmer: bring to a boil, then reduce heat to low. Cover and simmer for 45 minutes to 1 hour, or until the meat is tender and the vegetables are cooked through.

Finish and serve: adjust seasoning if needed. Garnish with fresh parsley and serve hot with couscous or bread.

06 VEGAN ASIAN STIR FRY

2.

3.

INGREDIENTS • • • • • • • • • • • • • • • •

1 block firm tofu, cubed 1 tablespoon vegetable oil 1 cup mushrooms, sliced (such as shiitake or button) 1 cup bok choy, chopped 1 cup carrots, julienned 1 cup mung bean sprouts 2 cloves garlic, minced 2.5cm piece of ginger, minced 2 green onions, chopped (whites and greens separated) 2 tablespoons soy sauce 1 tablespoon hoisin sauce 1 tablespoon rice vinegar 1 teaspoon sesame oil ½ teaspoon Chinese fivespice powder (optional) salt and pepper to taste sesame seeds for garnish (optional)

METHOD 1.

Prepare tofu: heat vegetable oil in a large pan or wok over medium-high heat. Add the cubed tofu and cook until golden brown on all sides, about 5-7 minutes. Remove

4.

5.

tofu and set aside.

Sauté aromatics: in the same pan, add a little more oil if needed. Add minced garlic, ginger, and the white parts of the green onions. Sauté for 1-2 minutes until fragrant.

Add vegetables: stir in the mushrooms and carrots. Cook for about 3 minutes, then add the bok choy. Continue to cook until the vegetables are tender, about 3-4 more minutes.

Combine and season: return the tofu to the pan. Add soy sauce, hoisin sauce, rice vinegar, sesame oil, and Chinese five-spice powder if using. Stir well to coat everything evenly. Cook for another 2 minutes.

Finish and serve: season with salt and pepper to taste.

Garnish with mung bean sprouts

07

• • • • • • • • •

METHOD 1.

2.

3.

TOM YUM SOUP INGREDIENTS • • • •

4 cups chicken or vegetable broth 1 stalk lemongrass, cut into 5 cm pieces and smashed 3-4 slices galangal (or ginger if unavailable) 3-4 Thai lime leaves, torn

90 | Summer 2024/25 • essentialflavours.co.za

200g prawns, peeled and deveined 1 cup mushrooms, sliced 2-3 Thai birds eye chillies, smashed (adjust to taste) 1 medium tomato, cut into wedges 1 small onion, sliced 2 tablespoons fish sauce (or to taste) 1 tablespoon lime juice (or to taste) fresh cilantro for garnish optional: 1 teaspoon sugar

4.

5.

Simmer aromatics: in a pot, bring the chicken or vegetable broth to a boil. Add the lemongrass, galangal, and Thai lime leaves. Simmer for 5 minutes.

Add vegetables: add the onions, mushrooms, and tomatoes. Cook for 3-4 minutes until the mushrooms are tender.

Cook prawns: add the prawns and birds eye chillies.

Cook until the prawns are pink and cooked through, about 2-3 minutes.

Season: stir in fish sauce and lime juice. Adjust seasoning with sugar, additional fish sauce, or lime juice to taste.

Finish: remove from heat and garnish with fresh cilantro.

Serve hot.

Chinese Five-Spice powder It is a key ingredient in traditional Chinese cooking.

This blend mixes five different tastes: sweet, sour, bitter, pungent and salty.

•

Star anise: with its starshaped pods and a flavour reminiscent of liquorice, star anise imparts a warm sweetness and depth.

•

Cloves: known for their intense and aromatic qualities, cloves add a bold and slightly sweet spiciness.

•

Chinese cinnamon (cassia): this spice has a stronger, more pungent flavour compared to Ceylon cinnamon, adding warmth and sweetness.

•

Sichuan peppercorns: these peppercorns deliver a distinctive citrusy tang and a numbing sensation, creating a unique taste sensation.

•

Dried fennel seeds: fennel seeds bring

a subtle sweetness and anise-like flavour, rounding out the blend.

FIVE-SPICE CHICKEN INGREDIENTS • • • • •

4 chicken thighs 2 tablespoons Chinese five-spice powder 2 tablespoons soy sauce 1 tablespoon honey 2 cloves garlic, minced

METHOD

Culinary uses

Its robust flavour profile makes it ideal for seasoning meats, particularly pork and duck, where it creates a delightful balance of flavours.

It’s also used in braises and stews, infusing the dish with a deep, aromatic quality. It can also be used to flavour vegetables, tofu and even rice.

1.

2.

3.

4.

Preheat your oven to 190°C. In a bowl, mix five-spice powder, soy sauce, honey and minced garlic.

Rub the mixture all over the chicken thighs.

Place the chicken in a baking dish and bake for 30-35 minutes, until the chicken is cooked through and the skin is crispy.

Health benefits

Beyond its culinary uses, five-spice powder may offer health benefits. The spices used are rich in antioxidants and have been traditionally used in Chinese medicine for their antiinflammatory and digestive properties.

92 | Summer 2024/25 • essentialflavours.co.za

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Festive Feasts

CRUNCHY PORK BELLY WITH APPLE, COCONUT & GINGER SALAD

ESSENTIAL RECIPES - FESTIVE FEASTS

CRUNCHY PORK BELLY WITH APPLE, COCONUT & GINGER SALAD

2.

By SA PORK A classic everyone should know how to cook.

Prep time: 15 minutes Cooking time: 2 hours, 15 minutes

3.

INGREDIENTS • • • • • • • • • • • • •

1 pork belly (about 2kg), skin on 15ml fennel seeds 5ml ground ginger grating of nutmeg pinch of ground cloves 20ml fresh thyme leaves, chopped 5ml fresh rosemary leaves, chopped grated zest of 3 lemons juice of one lemon 15ml fine salt 5ml freshly ground black pepper vegetable or olive oil for rubbing extra salt and pepper

For the apple salad • 100g fresh coconut, shaved or chopped • 3 green apples, sliced • ½ cabbage, thinly sliced • handful each of fresh coriander and mint • large handful of golden sultanas For the dressing • juice of 2 limes • 80ml coconut cream, or more to taste • 30ml grated fresh ginger • 1 fresh chilli, sliced • 5-10ml honey METHOD 1.

Preheat the oven to 240°C. Put the pork belly on a clean work surface and score the skin well.

4.

5.

6.

Make a rub by mixing the spices, herbs, lemon zest, lemon juice, salt and pepper.

Rub the meat all over with a little vegetable or olive oil and cover the meaty side (not the skin) generously with the rub.

Rub the skin generously with extra salt and pepper, making sure you get the salt into the score marks.

Transfer the meat to a roasting pan and roast for 30 minutes.

Reduce the heat to 200°C and roast for a further 30 minutes.

After 60 minutes of roasting, check on the pork. The skin should be crisp and crackling and the meat cooked through.

If not, return to the oven for a while longer. Remove the pan from the oven when the meat is done. Transfer the meat to a platter and allow to rest for a few minutes.

Toss the apple salad ingredients together. Whisk the dressing ingredients in a small bowl and toss through the salad.

Carve the meat and serve with the apple salad.

TOP TIP Cooking the belly in a kettle braai will impart a delicious smoky flavour. Start cooking the meat skin side down over the coals for the best crackling.

BRAISED DUCK

By Siphelele Buthelezi @sondiyacooks

94 | Summer 2024/25 • essentialflavours.co.za

Prep time: 15–20min Cooking time: 1.5 hours INGREDIENTS • • • • • • • • • • • • •

duck legs carrots onions potatoes ginger and garlic 1 large tomato (grated) salt and pepper 11-in-one spice mix chicken stock cloves star anise 1 teaspoon cinnamon powder 1 teaspoon turmeric powder

METHOD 1.

2.

3.

4.

5.

6.

7.

8.

Rinse and pat dry your duck legs with a paper towel and score with a knife.

Season duck with salt and pepper as well as your 11-inone spice (I’ve recently discovered this spice and I’m enjoying it so much).

Place the duck skin side down in a wide sauté pan (do not add oil or heat pan before placing your duck).

Turn the stove to a medium setting, allowing your duck to slowly cook until the fat is released, and the duck skin no longer sticks to the bottom of your pan.

Carefully turn the duck legs meat side down and cook for about 5 minutes. Then set aside.

In the same pan used to sear the duck, add the star anise, cloves, onions, ginger, garlic, and a dash of cinnamon powder to the remaining duck fat. Season with salt and pepper to taste. Cook till fragrant then add your grated tomatoes, allowing to simmer for at least 5 minutes.

Then add your chicken stock.

I used the liquid concentrated stick pack from Woolworths, add a cup of water and mix well together.

Pre-heat oven.

ESSENTIAL RECIPES - FESTIVE FEASTS

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BK

S A T OF

LA

M

K

SPI CY

BRAISED DUC

EN K IC H C

OS B

RIN ED

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ESSENTIAL RECIPES - FESTIVE FEASTS

1.

Transfer your braising liquid into an oven proof dish. Add your seared duck legs, cover with foil and cook at 200°C until the meat is tender and the liquid has reduced and thickened to your liking.

• 60ml olive oil • salt and pepper For garnishing • 1.5mm butternut ribbon crisps (50g) • 5mm beetroot ribbon crisps (50g)

8.

9.

METHOD 1.

ROOIBOS BRINED CHICKEN, MACADAMIA DUKKAH, SILKY SWEETCORN PURÉE, COURGETTE SALAD, BUTTERNUT & BEETROOT CRISPS By chef Isla Rencher @islacookscapetown_

2.

3.

4.

Serves: 6 INGREDIENTS

5.

For the chicken • 500ml water • 30g sugar • 20g salt • 2 rooibos tea bags • 6 skinless boneless chicken breasts For the dukkah • 75g macadamia nuts, lightly roasted • 50g white sesame seeds, lightly toasted • 15ml coriander seeds, toasted • 15ml cumin seeds, toasted • ¼ teaspoon chilli flakes

6.

For the sweetcorn purée • 45g butter • 6 cloves garlic • 675g frozen sweetcorn • 225ml chicken stock • 330ml cream For the courgette salad • 300g baby marrows, cut into julienned ribbons • 30ml lemon juice

7.

For the chicken: place water, sugar, salt and rooibos in a small pot on medium heat.

Stir until sugar and salt is dissolved, turn off the heat and leave to steep with the tea bags until cool.

Remove the tea bags and place the liquid in an airtight container.

Immerse the chicken breasts in the brining liquid for at least four hours.

Make the dukkah: place all ingredients in a food processor, gently blitzing until the mixture is combined but the nuts are still a bit chunky.

Make the sweetcorn purée: melt butter in a medium-sized pan. Add the garlic, cook for 30 seconds. Add the sweetcorn, chicken stock and cream to the pan, adding salt to taste.

Cook the mixture, covered, for 10 minutes in order for the flavours to combine. Place the sweetcorn mixture in a blender and blend until smooth. If the mixture isn’t silky smooth, pass through a sieve to achieve desired consistency.

Make the courgette salad: place a medium pot of water on the heat on the boil. Have a bowl of water and ice ready also. Once the water is boiling, place the baby marrow ribbons in the boiling water for 20 seconds, drain and immediately plunge in the ice cold water, strain the marrows and place in a bowl.

In a small bowl, whisk together the olive oil, lemon juice, salt and pepper. Pour the vinaigrette over the ribbons, add the fresh coriander and

96 | Summer 2024/25 • essentialflavours.co.za

toss together.

Cook the chicken: remove chicken breasts from the brine liquid and pat them dry. Heat a frying pan on medium heat and cook chicken breasts until golden and cooked through.

To assemble: warm up the sweetcorn puree and divide between 6 plates in an even layer slightly off centre of the plate in a line. On each plate place a small pile of butternut crisps and a small pile of beetroot crisps of either side.

Place the courgette strips in two small piles next on either side of the sweetcorn puree. Nestle a chicken breast next and top with the macadamia dukkah. Add some more butternut, followed by beetroot, one small pile of courgettes and finish with a final few beetroot and butternut crisps.

SPICY LAMB KOFTAS

By Masego Mbonyana @mealswithmasego Serves: 4 (makes 8) INGREDIENTS • • • • • • • • • • •

500g lamb mince 1 tablespoon olive oil, divided 1 small onion or shallot, minced 2 garlic cloves, minced 1 teaspoon ground ginger 2 teaspoons ground cumin 1 teaspoon ground coriander handful fresh parsley, finely chopped half a handful fresh mint, finely chopped salt and pepper to taste 8 bamboo skewers, soaked in water for 30minutes

METHOD 1.

Place a small pan over medium-high heat. Once the

ESSENTIAL RECIPES - FESTIVE FEASTS

2.

3.

4.

5.

6.

pan is hot, add 1 teaspoon of olive oil and add the onion and garlic and sauté for 4–5 minutes.

Add ginger, cumin and coriander and continue to sauté for 1 minute. Lightly season with salt and pepper.

Remove onion mixture from heat and slightly cool, about 10 minutes.

In a large mixing bowl combine lamb mince, onion mixture, parsley and mint. Season with salt and black pepper. Mix together until well combined.

Divide mixture into 8 equal portions and with wet hands form each portion of lamb into a log. Press a skewer into the centre of each lamb log and form the meat around the skewer until secure, leaving enough space to handle the bottom of the skewer.

Place large grill pan over medium-high heat. Once pan is hot, brush with remaining oil and add skewers, about 1” apart. Grill skewers on each side, for 6–8 minutes or until just cooked through. Remove from heat, transfer to a platter.

Enjoy on hummus or tzatziki and pickled cucumbers.

PUMPKIN FRITTERS IN CARAMEL SYRUP

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•

PUMPKIN FRITTERS IN CARAMEL SYRUP

By Marie Brümm @marie.erasmus.brumm Serves: 5–6 (makes approx. 30 fritters) INGREDIENTS For the fritters • 500ml cooked pumpkin • 10ml baking powder • 1 egg • 1 cup flour • 2ml salt

3.

cooking oil

For the syrup • 1 tablespoon butter • 200ml milk • 175ml cold water • 1½ cups sugar • 1 tablespoon custard powder or corn starch • 1 teaspoon vanilla

4.

5.

METHOD 1.

2.

Finely mash the cooked pumpkin. Ensure it has cooled slightly before proceeding.

Add the flour, baking powder, salt and beaten egg to the mashed pumpkin. Mix well until fully combined.

6.

Heat the cooking oil in a frying pan or electric fryer. Scoop teaspoons of the batter into the hot oil. Fry the batter on both sides until golden brown and cooked through.

Drain the fritters on kitchen paper and transfer them to a serving dish.

Make the syrup: heat the butter, sugar and milk to boiling point in a saucepan.

Dissolve the custard powder in the cold water and stir it into the milk mixture. Add the vanilla extract and heat the mixture to boiling point.

Serve by pouring the warm syrup over the fritters.

Serve hot.

essentialflavours.co.za • Summer 2024/25 | 97

PET NUTRITION

Liver’ng it up: The power of dehydrated liver treats for pets dogs

For dog owners, liver treats are a timeless favourite that never fails to get tails wagging, but did you know they offer more than just irresistible flavour?

By Nikki Kim

98 | Summer 2024/25 • essentialflavours.co.za

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L

iver treats are a firm favourite among canine furkids. Open a bag of liver treats and your pet is there faster than a rat up a drainpipe! Over the past two decades, pet owners have become more conscious of choosing healthier, natural treats over heavily processed ones filled with hidden nasty ingredients. Among the options, organ meats, especially liver, have grown in popularity. This is no surprise, as the aroma of liver treats is irresistible, like the scent of Bovril.

It’s one of the most pleasant, naturalsmelling treats on the market and dogs absolutely love them!

Not only do liver treats smell and taste great, but they’re also packed with nutrition. Liver is rich in essential vitamins and minerals, as well as protein and fatty acids. It’s one of the richest food sources of vitamin A and a great source of B vitamins. In fact, chicken, beef, pork and lamb liver contain all eight of the B vitamins.

The mineral content is impressive too, with high levels of iron, copper, phosphorus, selenium and zinc.

With all these nutrients, liver is a powerhouse of health; who needs supplements, right?

However, while liver is highly nutritious, it's important to exercise caution. As the saying goes, “Too

Liver Treats much of a good thing can be bad.”

The vitamin A in liver is fat soluble, meaning it can accumulate in the liver over time if consumed in excess, potentially leading to liver toxicity (known as hypervitaminosis).

Additionally, because liver is dehydrated, its nutrients are concentrated. For example, 100g of raw liver will yield just 30g of dried liver treat, so the same portion size could have a more potent effect on smaller dogs. This can cause tummy upsets if not fed in moderation. That said, liver treats can be a great supplement to your pet’s diet when given in the right amounts.

Always follow the feeding guidelines provided by your preferred pet treat company, which will account for your furkid’s age, size and calorie needs. As a general rule, treats should make up no more than 10% of your dog’s daily calorie intake, based on their optimal body weight. If you’re unsure, consult your vet for guidance.

Liver treats can be used in a variety of fun and creative ways to keep your dog engaged while still offering the nutritional benefits. Here are a few ideas: • Use small pieces of dehydrated liver for training sessions. The smaller the dog, the smaller the pieces!

• Sprinkle a tiny bit of liver powder over your dog’s training kibble to entice them without overdoing it.

• Hide small liver treats in a puzzle toy or treat ball to engage your dog’s mind.

• If your furkid is picky, sprinkle liver powder on their food to boost flavour.

• Combine liver powder with plain yogurt and spread it over a lick mat for a delicious treat.

• Use liver treats for special occasions, like birthdays or Christmas stockings, or bake them into biscuits and cakes.

With liver treats, moderation is key. While they’re a nutritional powerhouse, too much of a good thing can lead to health issues. So, enjoy liver treats in moderation, get creative with their use and always be mindful of portion sizes. Your pet will thank you for it!

The Lekker Barkery liver treat range is delicious and totally nutritious. We use single proteins which we simply dehydrate, with no artificial preservatives or salt added.

Lamb Liver Training bites are a great addition to your canine furkid's training treat collection. These soft, hand-cut liver bites are full of flavour and easy to swallow, just perfect for training! For the fussy eater, add some lamb or chicken Liver Sprinkle; your furkid's meal has never tasted so good.

We haven't forgotten about our feline furkids. The Lekker Barkery Kitty Chicken Liver Bites are a real winner. We know how challenging it is to find treats your kitty will like. These are the best! Our handmade treats are made from pure chicken liver, cut up into tiny squares; making them manageable for your feline furkid to chew.

Liver treats are a favourite amongst furkids, they are also packed with nutrition: high in protein low in fat

Enter to Win

a good source of essential fatty acids high in iron, copper and phosphorus rich in vitamin A; a good source of vitamin C

Find your favourite Lekker Barkery treats at your preferred stockist.

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For smaller treats, cut into 1cm x 1cm or 0.5cm x 0.5cm squares. For a harder, rusk-like texture, turn off the oven and leave the biscuits inside until the oven cools completely.

Store the biscuits in the fridge for up to a week, or freeze them for up to six months.

LIVER BITE BISCUITS Makes 48 biscuits (2cm x 2cm) INGREDIENTS • • • • •

70g oatmeal flour 50g dehydrated liver sprinkles 1 large egg 100ml water 1 tablespoon olive oil

METHOD •

• •

•

Preheat the oven to 160°C and line a 25cm x 18cm rectangular baking sheet (or a 20cm x 20cm square dish, or a similar size) with parchment paper.

Grease the parchment paper with olive oil.

In a medium-sized bowl, combine the oatmeal flour and liver sprinkles.

In a small bowl, beat the egg and olive oil together, then add the water and mix until well combined.

Pour the liquid mixture into the dry ingredients and stir with a

• •

•

spatula until the mixture is fully blended.

Pour the batter into the prepared baking dish, spreading it evenly to about 0.5cm thickness.

Bake for 20 minutes, then remove from the oven. Use a butter knife to gently score the batter into criss-cross gridlines, forming 2cm x 2cm squares. Let it cool for 5 minutes, then gently break the squares apart and spread them out onto a larger baking sheet.

Return the sheet to the oven and bake for an additional 15 minutes, or until the biscuits are firmer.

ESSENTIAL RECIPES - FESTIVE FEASTS

SLOW COOKED LAMB SHANKS

By Kim Bagley @cooking_with_kim_bagley INGREDIENTS For the stock • 2 mutton stock cubes or 4 teaspoons stock granules • 50g tomato paste • 1 tablespoon gravy browning • 1 tablespoon Worcestershire sauce • 3 cups boiling water For the lamb shank seasoning • 4 lamb shanks • drizzle of olive oil • 1 tablespoon BBQ spice • 1 tablespoon cayenne pepper • 1 tablespoon smoked paprika • 1 tablespoon garlic and herb seasoning • 1 tablespoon lemon and black pepper seasoning

Other ingredients • 1 cup red wine (Merlot) • 1 red onion cut into quarters • 2 carrots, chopped • 3 celery sticks, chopped • 4 garlic cloves • 3 bay leaves • 3 stems rosemary • 4 stems thyme • corn flour or brown onion soup packet METHOD 1.

2.

3.

Place the gravy ingredients in a large jug and give it a whisk.

Set aside.

Mix the dry spices together to create a spice rub and season the lamb shanks.

Drizzle spiced lamb shanks with olive oil to create a marinade.

Add cooking oil to a large pot and seal the lamb shanks on each side. (About

4.

5.

6.

7.

8.

2–3 minutes on each side).

Deglaze with red wine.

Now place the stock in a slow-cooker or a Dutch oven pot. Add the lamb shanks together with the red wine jus, red onion, chopped carrots, chopped celery, garlic cloves, bay leaves, rosemary and thyme.

Cooking options and times: oven: 160°C for 3 hours. Slow cooker: 5 hours.

After slow cooking, strain your sauce to a pot. You can now thicken your gravy with 2 teaspoons corn flour mixed with a little water or you can use a brown onion soup packet for thickening.

Add your shanks to the gravy and simmer on low heat for 10 minutes.

Serve with mash and vegetables. Garnish with fresh microgreens.

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www.bwellfoods.co.za B-well Extra Virgin Olive Oil Cooking Spray

TRY THIS

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FESTIVE GAMMON

METHOD:

preparing the gammon

GAMMON

gone wild

THESE RECIPES ALL START WITH A WHOLE SMOKED HAM (READY-TO-COOK MEDIUM GAMMON). CHOOSE FROM SIX EASY BASTING GLAZES AND SAUCES THAT YOU CAN WHIP UP IN MINUTES.

102 | Summer 2024/25 • essentialflavours.co.za

1. Let the refrigerated gammon come to room temperature.

2. Prepare the glaze or sauce of your choice.

3. Preheat the oven to 170°C. 4. Store the fat in a diagonal crosshatch pattern.

5. Place the gammon, fat side up, on a rack in a roasting pan.

6. Pour ½ cm of water into the bottom of the pan.

7. Cover the gammon and roasting pan with foil, shiny side facing the gammon.

8. Roast for 1 hour 30 minutes to 2 hours.

9. Increase the oven temperature to 190°C. 10. Pour the glaze over the gammon.

11. If the water in the bottom of the pan has evaporated, add more.

12. Roast for 45 minutes, basting every 10 minutes, until glossy and wellbrowned.

FESTIVE GAMMON

e s e h t Try

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glazes & sauces

1 HOISIN SPICE GLAZE INGREDIENTS • • • • • •

2 teaspoons five-spice powder 1 tablespoon peanut oil 1 cup hoisin sauce 3 tablespoons honey 3 tablespoons rice vinegar 1 tablespoon soy sauce

METHOD Toast the five-spice powder in a small saucepan over medium heat with the peanut oil, about 1 minute. Add the hoisin sauce, honey, rice vinegar, soy sauce and 1 cup water. Boil and reduce to 1 ½ cups, about 5 minutes.

2 SPICY MANGO & LIME GLAZE INGREDIENTS • • • •

grated zest and juice of 2 limes 8 thin slices ginger 2 cups mango juice ¼ cup Dijon mustard

METHOD Put the lime juice in a saucepan and add the ginger and mango juice. Boil until reduced to ½ cup, 8 to 10 minutes. Strain, then add the lime zest, and mustard.

3

4 TAMARIND & CHILLI GLAZE INGREDIENTS • • • • •

3 tablespoons tamarind paste 2 tablespoons brown sugar 1 tablespoon soy sauce 1 teaspoon chili flakes (adjust to taste) 2 cloves garlic, minced

METHOD Mix tamarind paste, brown sugar, soy sauce, chili flakes, and minced garlic in a bowl.

5 ROASTED RED PEPPER & ALMOND SAUCE INGREDIENTS • • • • •

2 roasted red peppers (jarred or homemade) 50g almonds 2 cloves garlic 200ml chicken stock 1 tablespoon olive oil

METHOD Blend roasted red peppers, almonds, garlic, and chicken stock until smooth. Heat the mixture in a saucepan with olive oil until slightly thickened.

GAMMON WITH PINEAPPLE & 6 CHAI-SPICED APRICOT SAUCE COCONUT CREAM INGREDIENTS

INGREDIENTS

• • • • • •

• • • • • •

200g dried apricots 200ml water 2 tablespoons honey 1 chai tea bag 1 teaspoon ground ginger 1 teaspoon ground cinnamon

METHOD Soak dried apricots in water for about 30 minutes, then blend with honey, chai tea, ground ginger, and cinnamon until smooth. Simmer the sauce for a few minutes to thicken slightly.

1 can of pineapple rings (in juice) 200ml coconut cream 2 tablespoons brown sugar 1 tablespoon soy sauce 1 teaspoon ground ginger 1 teaspoon ground coriander

METHOD Mix coconut cream, pineapple juice, brown sugar, soy sauce, ground ginger and ground coriander together. Arrange the pineapple rings on top of the gammon and pour over the sauce. essentialflavours.co.za • Summer 2024/25 | 103

ESSENTIAL RECIPES - FESTIVE FEASTS

PORK FILLET WITH APPLE & PECORINO STUFFING WITH A CRANBERRY & APPLE GLAZE

By Zandeleen Thygesen @zandilions Serves 6 INGREDIENTS For the cranberry & apple glaze • ½ cup cranberries • 1 small apple, peeled and chopped • ½ cup water or apple juice • ¼ cup sugar (adjust to taste) • a pinch of salt For the pork fillet with apple & pecorino stuffing • 1 pork fillet • 1 apple, finely chopped or grated • ¼ cup pecorino cheese, grated • bacon (for wrapping, amount will depend on the size of the fillet) • salt and pepper to taste • fresh herbs like rosemary (optional)

METHOD For the cranberry & apple glaze 1. In a small saucepan, combine the cranberries, apple, and water or apple juice. Cook over medium heat until the fruit softens (about 10–15 minutes).

2. Add the sugar, a pinch of salt and continue cooking until the mixture thickens. Once it’s reduced, use a blender or immersion blender to blend the mixture until smooth.

3. Set the glaze aside until needed For the pork fillet with apple & pecorino stuffing 1. In a bowl, combine the apple, grated pecorino and a pinch of salt and pepper. If you like, add some chopped fresh herbs for extra flavour.

2. Slice the pork fillet lengthwise without cutting all the way through, so it opens like a book.

3. Spoon the apple and pecorino mixture into the fillet, pressing it down gently. Close the fillet over the stuffing.

4. Carefully wrap the fillet with bacon slices – which will help

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5.

6.

7.

keep the stuffing inside and add flavour. Tie with butcher twine to keep in place Place the wrapped fillet in a baking dish, cover with more rosemary and bake at 180°C for about 25 minutes, turn over and add the glaze, cook for 20 more minutes Remove from the oven and let the meat rest for a few minutes before cutting Serve with roasted potatoes, honey glazed carrots and roasted green beans.

WHAT’S THE DIFFERENCE?

Pecorino vs Parmesan Pecorino is made from sheep’s milk & Parmesan from cows.

Fresh pork facts to

surprise you!

APPLE, CHERRY & BACON STUFFED PORK ROLL

By Marie Brümm @marie.erasmus.brumm Serves 6 INGREDIENTS • • • • •

boneless pork rib about 2 tablespoons olive oil salt and pepper spices of your choice 2 tablespoons golden syrup for finishing glaze

For the filling • bacon, diced • 1 large onion, finely chopped • 3 cups uncooked spinach • 1 teaspoon garlic

• • • • • • • •

1 fresh apple, diced ½ cup fresh cherries, finely chopped 1 large tablespoon of golden syrup 1 teaspoon Dijon mustard salt and pepper to taste smoked paprika fresh thyme fresh rosemary

METHOD 1. Sauté the bacon, onion, spinach and garlic and leave to cool. Mix with the rest of the filling ingredients and set aside.

2. Rub a bit of olive oil, salt and pepper and spices over the boneless pork rib.

3. Spread the filling evenly over the surface of the pork.

4. Roll it tightly into a roll and secure it with skewer sticks or string.

5. Bake it in the oven for 100 minutes at 180°C with the lid on. Adjust time as needed based on meat size.

6. Pour extra golden syrup over the meat and return it to the oven without the lid at 220°C for about 15 minutes, or until the pork roll is golden brown.

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PORK IS RICH IN NIACIN

WHICH HELPS CONVERT

NUTRIENTS INTO

ENERGY Pork is a rich source of many vitamins and minerals, including Niacin which helps to convert nutrients into energy, exerts antioxidant effects and repairs DNA.

Average portion size 90 g Please scan to learn more. www.sapork.co.za

In collaboration with Stellenbosch University’s Division of Human Nutrition

ESSENTIAL RECIPES - FESTIVE FEASTS

CLASSIC ROAST TURKEY CROWN WITH ORANGES & HERBS Serves 6 INGREDIENTS For the sage and onion stuffing • 300g red onions, chopped • 50g unsalted butter + 15g extra for adding to the stuffing before baking • 100g toasted rolled oats • 250g fresh white breadcrumbs • 20 sage leaves, chopped • 3.5 - 4kg turkey • few sprigs fresh rosemary, thyme, sage • 1 bay leaf • 4 oranges • 1 onion, sliced • olive oil, for greasing For the sage and black pepper butter • 100g unsalted butter, softened • ¼ teaspoon black pepper, freshly ground • 1 tablespoon sage, chopped

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For the classic turkey gravy • 15g plain flour • 450ml chicken stock METHOD 1.

2.

Start by making the sage and onion stuffing. In a frying pan, melt some unsalted butter until it bubbles, then add chopped onions and cook for 5 minutes. In a bowl, mix toasted oats and fresh breadcrumbs. Add sage leaves and seasoning, then stir in the cooked onions. Let it cool, then press half the stuffing into a lined 18cm square tin and dot with extra butter. Set aside for later.

Fill a deep roasting tin halfway with hot water and place it in the oven to add moisture.

Preheat the oven to gas 5, 190°C or fan 170°C. Dry the turkey with paper towels and

3.

4.

5.

season inside. Stuff the neck end of the turkey with half the stuffing, fold the skin under and secure it with a cocktail stick.

Stuff the turkey’s cavity with herbs, oranges halves and onion, then place it in another roasting tin. Tie the turkey legs together with kitchen string.

For the sage and black pepper butter, mix softened butter with black pepper and chopped sage. Spread this mixture over the turkey and season it. Cover with foil and cook for 2½ hours, basting it twice.

After 2½ hours, remove the foil, baste again, then pour lemon juice over the turkey.

Cook for another 40-50 minutes until golden brown and cooked through. Cover any

106 | Summer 2024/25 • essentialflavours.co.za

6.

7.

8.

parts that brown too quickly with foil. In the last 45 minutes, cook the remaining stuffing alongside the turkey until lightly golden. Keep it warm.

Once done, take the turkey out, saving the juices and place it on a warm plate. Cover with foil and let it rest for 30 minutes.

To make the gravy, mix 2 tablespoons of fat from the roasting tin with plain flour to make a smooth paste. Remove extra fat, then pour 150ml of the pan juices into a saucepan with chicken stock. Whisk in the flour mixture and bring to a boil, stirring until slightly thickened.

To serve, remove the foil from the turkey and garnish with sage, rosemary and sliced oranges. Serve with the stuffing and gravy.

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Desserts

PEPPERMINT PUDDING ICE CREAM SANDWICHES

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

One of the biggest food trends globally this year has to be newstalgia.

Taking nostalgic dishes especially from the 80s and 90s and jazzing them up a little. These little frozen morsels are summer/Christmas holidays personified in my humble opinion. The classic peppermint crisp pudding that we all love and grew up with gets a reincarnation in ice cream sandwich form. Children and adults alike will inhale these nostalgic desserts with equal amounts of joyous gluttony.

PEPPERMINT PUDDING ICE CREAM SANDWICHES

By Isla Rencher @islacookscapetown_ Serves: 12 INGREDIENTS • • • •

1 x 360g tin of caramel treat 360ml whipping cream 1 peppermint crisp chocolate, grated 2 x 400g puff pastry rolls, thawed overnight in the fridge

METHOD 1.

2.

3.

4.

Make the ice cream: whisk together the caramel treat and cream until thick but still pourable, then fold through the peppermint crisp.

Pour into 12 x 7cm ring moulds and leave to set.

Preheat your oven to 200°C. Roll out the pastry slightly and place it between two baking trays, using baking paper on the top and bottom of the pastry. You basically want to

5.

6.

7.

ensure the puff pastry doesn’t puff up too much as you want thin pastry to sandwich the ice cream.

Bake until golden.

Cut 24 x 7cm pastry rounds.

Place a portion of the ice cream in between two puff pastry rounds and place in the freezer to store.

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CLASSIC FRENCH MADELEINES

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By Masego Mbonyana @mealswithmasego Makes: 24 INGREDIENTS • • • • • • • • •

150g butter 2 eggs ½ cup sugar 1 teaspoon vanilla extract 60ml milk 1 ¼ cups flour ¼ teaspoon baking powder Pinch of salt 2 teaspoons orange zest

For the ganache (optional) • 100g white chocolate • 40ml heavy whipping cream • 1 teaspoon matcha tea powder

4.

5.

6.

7.

8.

METHOD 1.

2.

3.

Preheat oven to 180°C. Melt butter, grease pan and set aside to cool.

In a mixing bowl, beat eggs,

108 | Summer 2024/25 • essentialflavours.co.za

9.

sugar, vanilla and milk until creamy and set aside.

In a large mixing bowl, sift flour, baking powder and salt.

Add the egg mixture to the flour and combine well.

Add cooled butter to the batter and once combined well, add orange zest and mix until it is fully incorporated.

In a well-greased Madeleine pan, scoop a tablespoon at a time of the batter and bake for 15 minutes.

To make the ganache: In a microwave-proof dish, melt the chocolate with the cream and stir until the chocolate is silky and glossy. Add the sifted matcha powder to avoid lumps and stir vigorously until well combined.

Dip to coat madeleines halfway and enjoy!

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OD SE R

V

Tartelettes made of natural ingredients

Sw

itzerland

Contact us: Tel: 011 468 2829 Email: info@sycrodistribution.com www.sycro.co.za

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

PASSION FRUIT TART

By Zainab Dokrat, @spicyfusionkitchen

8.

INGREDIENTS For the crust • 1 packet digestive biscuits (300g) • 1-2 tablespoons brown or white sugar • ½ cup butter – melted For the filling • 1 can condensed milk (385g) • 5 egg yolks • 2 tubs granadilla pulp (1 cup) For the garnish • edible flowers • 1 tub granadilla pulp (½ cup)

9.

back into the oven for 20–25 minutes.

You’ll know it’s done when the tart has set but it’s a bit jiggly when you move it. Once it’s done, remove it from the oven and let it cool down for a few hours before carefully removing it from the tart pan.

If you’re planning on serving it later in the day, go ahead and garnish it before leaving it to chill in the fridge. However, if you’re serving it the next day, let it chill in the fridge overnight before you garnish it and serve. To decorate it, top it with some more granadilla pulp and edible flowers; you may serve it with whipped cream for extra sweetness.

METHOD 1.

2.

3.

4.

5.

METHOD 1.

2.

3.

4.

5.

6.

7.

First, preheat your oven to 180°C and crush the digestive biscuits in a bowl.

Next, add the sugar and butter to your crushed biscuits. Mix it all together till it’s properly incorporated.

Grease your pie or tart tin before lining the pan with your biscuit mix.

Use a spoon to press down the edges and ensure they’re all levelled. If the biscuit mixture is not holding together and still seems a bit crumbly, you can add a bit more melted butter.

Pop your tart tin into the oven and bake for 10–15 minutes.

Once your base is done, remove it from the oven and leave it to cool.

While your base is in the oven (or if it’s cooling, leave the oven turned on), make your filling. Whisk together your condensed milk, egg yolks and granadilla pulp. You can strain out the seeds from the mix if you’d like a smooth filling. I left them in because I like it that way.

Pour the filling into the pan, spreading it over your biscuit base evenly, then place it

6.

COCONUT PANNA COTTA WITH GRILLED PINEAPPLE & TOASTED COCONUT

By Greg Gilowey and Karl Tessendorf @beercountrysa Serves: 6–8 Prep: 20 minutes Cook: 15 minutes INGREDIENTS For the Panna Cotta • 3 tablespoons cold water • 1 packet (10g) gelatine • 2 cup double cream yoghurt • 1 tin (400ml) coconut milk + 100ml milk • 2 teaspoons vanilla essence • ½ cup white sugar For the pineapple • olive oil • 1 small pineapple, peeled and sliced into rounds For the toppings • coconut flakes, toasted • honey

110 | Summer 2024/25 • essentialflavours.co.za

7.

Place 6–8 tumbler glasses or small bowls onto a baking tray that fits into your fridge.

For the panna cotta, mix the water and gelatine in a small bowl and set aside to bloom.

Add the yoghurt to a large jug or bowl and set aside.

Pour the coconut milk, milk, vanilla essence and sugar into a medium-sized pot. Set over medium heat and warm to melt the sugar. Remove from the heat when the sugar is dissolved, add the bloomed gelatine and whisk to combine.

Pour the warm mixture into the yoghurt, while whisking, until completely combined.

Pour the mixture evenly into the glasses, then place in the fridge for at least 4 hours or overnight to set.

Remove the panna cottas from the fridge before you braai the pineapples just to take off the chill. Brush the pineapple with olive oil and grill, on both sides for 4–5 minutes until charry and semi-soft. Remove from the heat and slice into smaller pieces.

To assemble, top each panna cotta with grilled pineapple, toasted coconut and a drizzle of honey. Serve and smash them!

nay is Lanzerac Chardon creamy Its g. an excellent pairin fruit & al pic tro of texture & hints hness of the vanilla mirror the ric d the wine’s balance pannacotta, while t’s er ss de e th h acidity cuts throug eapple’s tangy creaminess. The pin lemented by sweetness is comp ripe fruit notes & the Chardonnay’s t enhances the nu co the toasted co uence, creating wine’s subtle oak infl ed & harmonious a beautifully layer s both the pairing that elevate ne. dessert and the wi

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

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COCONUT PANNA COTTA WITH GRILLED PINEAPPLE & TOASTED COCONUT

www.lanzerac.co.za @lanzeracestate l Price: R195

PAIR WITH

Lanzerac Chardonnay

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CHAI TEA

It’s time for chai!

In the vibrant world of beverages, chai stands out as a beloved classic, blending aromatic spices with rich, creamy tea. To explore the depth of this culinary art, we spoke with the visionary team behind Expressions Tea @expressions_tea - who are redefining chai by infusing it with creativity and passion.

Expressions Tea is championing the rich heritage of chai, inviting everyone to discover its culinary potential. So whether you’re a chai purist or an adventurous foodie, it’s time to savour the magic of this beloved beverage - one flavourful cup at a time.

Visit our website

IP

T TOP

the any of hai e s u n C You ca ns Instant m o i s ea s Expre r your ice cr ry teas fo mplimenta o s c and such a us s t n e i ingred chips or citr late choco st. Enjoy! ze

112 | Summer 2024/25 • essentialflavours.co.za

CHAI TEA

Q: How did you come up with your chai tea blend? It's so delicious!

A: Our chai blends are a result of countless experiments and a deep appreciation for traditional recipes. We began with classic masala chai but wanted to elevate it by using high-quality, ethically grown and sourced ingredients. Each ingredient is pure and natural, carefully selected to create a harmonious balance of flavours that reflect both tradition and innovation.

Q: Can your chai tea be enjoyed cold as well as hot?

A: Yes! Our chai is incredibly versatile. It can be enjoyed hot, but we also love it iced. A chai iced latte with a splash of milk is refreshing and perfect for warm days.

Q: What’s the best way to convince a non-tea drinker to try your chai?

A: We suggest highlighting the flavour experience rather than labelling it as tea. Let them know it’s a spiced beverage that’s comforting and versatile.

Q: What are some surprising dishes or recipes that can be enhanced with chai tea?

A: Chai tea can elevate a variety of dishes! We love using it in ice creams, cakes, milkshakes and even savoury dishes.

Q: If your chai tea had a superpower, what would it be?

A: A quiet time for yourself. Tea is often associated with mindfulness. Being present while enjoying every sip.

Q: Could you share a favourite recipe that incorporates chai tea as an ingredient?

EXPRESSIONS CARDAMOM TEA NO CHURN RIPPLE ICE CREAM It is always a treat to have homemade ice cream, and this literally takes 5 minutes and does not require an ice cream machine. Everyone can become a pro at homemade ice cream!

INGREDIENTS • • •

750ml cream (3 cups) 1 tin condensed milk 12 heaped teaspoons Cardamom tea (90ml)

METHOD 1.

2.

3.

4.

Gently heat 100ml of the cream and stir in Expressions Cardamom Tea – leave to cool completely.

Whip the remainder of the cream until stiff. Best to use chilled cream straight out of the fridge.

Fold the chilled, flavoured cream and condensed milk into the whipped cream until well combined.

Pour into a sealed 2 litre container and freeze.

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

BLUEBERRY CHEESECAKE ICE CREAM

4.

By Zandeleen Thygesen @zandilions

5.

INGREDIENTS For the blueberries • 2 cups fresh blueberries • 3 tablespoons granulated sugar • 3 tablespoons lime juice

completely smooth.

Turn off mixer and fold whipped cream into cream cheese mixture using a spatula.

To freeze, alternate adding ice cream mixture, blueberry mixture and biscuit crumbs to a freezer safe container. Freeze for at least 5-7 hours then serve.

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RED WINE PISTACHIO POACHED PEARS

For the ice cream • 250g cream cheese, room temperature • 1 tin condensed milk • 1 tablespoon blueberry essence • 2 cups heavy whipping cream whipped to stiff peaks • ¾ cup Marie biscuit/Tennis biscuit crumbs

2.

METHOD 1.

3.

Add blueberries, sugar and lime juice to a medium-sized pot and bring to a boil over medium high heat. Continue to boil for an additional 5-7 minutes until juices have

released, berries have softened and sauce has thickened a little.

Remove berries from heat and allow them to cool then place in refrigerator for 1 hour to completely cool them down.

For the ice cream: add cream cheese to bowl of stand mixer or medium-sized bowl if using hand mixer. Beat on medium high speed then slowly add in condensed milk and blueberry essence and mix until

PEACH ICE CREAM

INGREDIENTS • • • • • • • • • •

1.

2.

INGREDIENTS 4 tablespoons honey 1 teaspoon lemon juice 825g canned peaches 250g heavy cream

Serves: 12

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3.

METHOD 1.

2.

3.

4.

6 pears Merlot red wine 1 large orange 1 cup orange juice orange peel 2 cinnamon sticks 8 whole cloves 1 cup sugar teaspoon vanilla essence 80g chopped pistachios for decoration

METHOD

By Thando Vilakazi @eats_with_thando

• • • •

By Chef Isabel Mbali @taste_kzn

Open can of peaches and drain syrup from the peaches. Add lemon juice, then blend for a few seconds, until smooth.

In a bowl, add peach puree. Add in syrup and heavy cream. Mix all ingredients together.

Pour the mixture into a container with a lid. Close and freeze for 6-8 hours.

Serve chilled.

114 | Summer 2024/25 • essentialflavours.co.za

4.

5.

6.

Peel the pears, keeping the stalks on.

Cut pears in half and remove the core or keep them whole.

In a pot, over medium heat, pour wine, sugar, orange peels, orange juice, cloves, cinnamon sticks, vanilla and pears and bring to a simmer for approximately 20-25 minutes until pears are tender.

Remove pears from pot and allow the wine sauce to simmer. Reduce the juice to a syrup by boiling it until the bubbles become denser.

Pour the syrup over the pears and crushed pistachios.

Serve with cream or ice cream of choice.

ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

TOP TIP rts

ke ta You can ba ry or puff past ith w p to , pockets ars and poached pe eet serve as a sw ert. ss e savoury d

RED WINE PISTACHIO POACHED PEARS

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ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

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KEY LIME LOAF

116 | Summer 2024/25 • essentialflavours.co.za

www.bwellfoods.co.za B-Well Canola Baking Spray

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ESSENTIAL RECIPES - DESSERTS, CAKES & TREATS

KEY LIME LOAF

By Mariza Ebersohn @lifeinthesouth.co INGREDIENTS • • • • • • • • •

2 cups all-purpose flour ⅔ cup macadamia or almond flour ¼ cup rice flour or tapioca flour 1½ cups granulated sugar 1½ teaspoons baking soda ¾ teaspoon salt 1½ cups soy milk or other nondairy milk ½ cup coconut oil or vegetable oil 1 tablespoon white vinegar or apple cider vinegar

• • •

1 teaspoon vanilla extract 1 tablespoon lime juice freshly squeezed 2 tablespoons lime zest

For the frosting • ½ cup coconut cream • ½ cup vegan cream cheese • 1 cup icing sugar • 1 tablespoon lime juice • 1 teaspoon lime zest

3.

4.

5.

METHOD 1.

2.

Preheat the oven to 180°C and line a bread pan with nonstick spray and parchment paper.

Sift the all-purpose flour into a mixing bowl, along with the macadamia flour and the rice flour. Add the granulated

6.

7.

8.

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MANGO SORBET

By Portia Mashaba @cooking_with_portia

2.

3.

INGREDIENTS • • •

4 cups of frozen mango 2 tablespoons of honey 3 tablespoons fresh lemon juice

METHOD 1.

2.

3.

Add frozen mango to a food processor/blender along with freshly squeezed lemon juice and honey.

Blend carefully to get the right consistency, and pause once or twice to scrape the sides.

Transfer the mixture to a loaf pan/container and freeze for at least 2 hours or more for the sorbet texture. Best enjoyed when it’s made, however, you can store it in the freezer to enjoy later. Best of luck!

4.

5.

6.

PEPPERMINT CRISP ICE CREAM

sugar, baking soda and salt and whisk together.

Add soy milk, coconut oil, vinegar, lime juice and lime zest and mix into a batter.

Don’t over-mix.

Pour the batter into a bread tin and bake for 38–40 minutes until brown on top and cooked through.

Let the loaf cool for a few minutes and then transfer it to a wire cooling rack to cool completely before frosting.

For the frosting, cream together or blend the ingredients until smooth.

When your cake has cooled completely, spread on the frosting.

Slice and serve.

caramel treat until smooth.

Whip the cream until stiff peaks form and gently fold into the condensed milk mixture.

Break up your tennis biscuits and peppermint chocolate and fold into the mixture.

Pour into a freezable tin and cover with clingwrap.

Freeze for 3 hours or overnight.

Scoop out your ice cream and garnish with more biscuits and chocolate.

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By Zandeleen Thygesen @zandilions INGREDIENTS • ½ tin condensed milk • ½ tin caramel treat • 1 packet of Tennis biscuits • 500ml cream • 1 peppermint crisp chocolate METHOD 1.

Mix the condensed milk and essentialflavours.co.za • Summer 2024/25 | 117

ROAD TRIP SNACKS

Hit the road, Hitting the road soon? Fuel your journey with these four unique recipes that go beyond the usual fare. From energy bites to refreshing chia pudding; perfect for on-the-go munching, these creative snacks are sure to impress and surprise. Plus, we’ve included some handy tips for packing your snacks like a pro!

Jack

01. NO-BAKE APRICOT ENERGY BALLS

INGREDIENTS FOR THE PANCAKES • 1 cup flour • 2 tablespoons sugar • 2 tablespoons baking powder • ½ teaspoon salt • 175ml milk • 1 large egg • 2 tablespoons melted butter or oil

INGREDIENTS • • • • • • • •

1 cup dried apricots 1 cup fine coconut 1 cup cashew nuts 1 ½ teaspoons lemon zest 1 ½ tablespoons honey 1 tablespoon water 1 pinch of salt ½ teaspoon vanilla essence

FOR THE FILLING • nut butter • jam

METHOD 1.

2.

3.

4.

Blitz apricots, cashews, coconut and salt until crumbly.

Add the honey, vanilla and lemon zest, then blitz again.

Add the water and blend one last time.

Roll the mixture into bite-sized balls.

TIPS FOR PACKING YOUR SNACKS •

• •

Portion control: use mason jars or small containers for individual servings, making them easy to grab on the go.

Keep cool: use a cooler for perishable items like chia pudding to keep them fresh.

Add toppings: bring small containers of granola, nuts or additional fruit for extra texture and variety.

03. MINI PANCAKE SANDWICHES

METHOD 1.

02. STUFFED SWEET BABY PEPPERS

2.

INGREDIENTS • • • •

sweet baby peppers ½ cup cream cheese ¼ cup finely chopped chives ¼ cup finely chopped (walnuts or almonds)

METHOD 1.

2.

3.

4.

Slice the tops off sweet baby peppers and remove seeds.

Mix cream cheese with chives and nuts.

Stuff the mixture into the bell peppers.

Pack in an airtight container.

118 | Summer 2024/25 • essentialflavours.co.za

3.

Make pancakes: mix dry and wet ingredients separately, then combine. Cook small pancakes on a greased skillet until golden brown. Let cool.

Assemble sandwiches: spread nut butter on one pancake, add jam and top with another pancake.

Pack: store in an airtight container. Keep at room temperature or in a cooler for longer trips.

ROAD TRIP SNACKS

Did you k

now?

Chia se nutritiouseds are highly Two table & rich in fiber. seeds haspoons of chia amount ove the same f pro one egg tein as .

04. COCONUT, MANGO & NUTS CHIA PUDDING INGREDIENTS • • • •

TIPS FOR PACKING SANDWICHES • • • • • •

Start with heartier bread or toast it first, spreading a layer of mayo or mustard to prevent sogginess.

Let the bread cool completely before assembling.

Keep wet ingredients separate and add them right before eating.

Pack each ingredient separately for customisation.

Use hard-sided containers or silicone bags to avoid squishing.

Store sandwiches on top of the cooler for easy access.

•

¼ cup chia seeds 1 cup coconut milk 1 tablespoon agave syrup ½ cup diced mango (fresh or frozen) ½ cup nuts of your choice

METHOD 1.

2.

3.

Combine chia seeds, coconut milk and agave syrup in a bowl or jar.

Stir well, cover and refrigerate for at least 4 hours or overnight.

Top with diced mango and nuts before serving. Pack in individual containers.

essentialflavours.co.za • Summer 2024/25 | 119

Rose petals

ROSE PETAL JAM INGREDIENTS • • • •

1 cup fresh rose petals 2 cups granulated sugar 2 tablespoons lemon juice 1 package pectin (50g)

METHOD 1.

Cook rose petals with sugar and lemon juice in a pot until petals are soft and mixture thickens.

Stir in pectin according to package instructions.

Pour into sterilised jars and seal.

Rose petals have long been used in cooking for their delicate, floral flavour. They add a unique touch to both sweet and savoury dishes. Here’s a simple guide to get you started.

2.

Choosing rose petals

ROSE PETAL SYRUP

EDIBLE ROSES: ensure that the roses you use are specifically grown for consumption, free of pesticides or chemicals. look for organic or culinary-grade roses.

COLOUR: choose petals with vibrant colours like red, pink, or white. Avoid petals that are wilted or discoloured.

3.

INGREDIENTS • • •

METHOD 1.

2.

Preparing rose petals CLEAN: rinse the petals gently under cool water to remove any dirt or insects.

DRY: pat them dry with a paper towel or let them air dry.

TOP TIP Storage:

store dried rose petals in an airtight container in a cool, dark place.

Fresh petals should be used promptly or stored in the refrigerator.

1 cup fresh rose petals 2 cups granulated sugar 2 cups water

Simmer rose petals in water and sugar until the liquid reduces to a syrupy consistency.

Strain out the petals and store the syrup in a bottle.

ROSE PETAL TEA INGREDIENTS • •

1 handful (about ¼ cup) fresh rose petals 2 cups boiling water

METHOD 1.

2.

Steep rose petals in boiling water for about 5 minutes.

Strain and enjoy. Add honey or lemon if desired.

ROSE PETAL SALAD INGREDIENTS • • •

½ cup fresh rose petals 4 cups mixed greens your favourite salad dressing

METHOD 1.

120 | Summer 2024/25 • essentialflavours.co.za

Toss rose petals with mixed greens and salad dressing.

Turn up th e flavour this Valentine ’s Day wit h recipes th at’ll make your hear t skip a b eat!

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Love Bites

AMARULA MOUSSE

ESSENTIAL RECIPES - LOVE BITES

TOP TIP

AMARULA MOUSSE

This can be enjoyed with w arm pita bread or ro ast potatoes.

By Ella Khumalo @ellakhumalo_the_chef Serves 4-6 INGREDIENTS • • • • • • • •

2 teaspoons of gelatine powder 2 tablespoons of cold water ¼ cup boiling water ½ cup of sugar ¼ cup of cocoa powder Scan me 1 ½ cups of fresh cream and save this recipe on your phone ½ cup of Amarula 1 teaspoon of vanilla essence

METHOD 1.

2.

3.

4.

5.

6.

In a bowl, add the gelatine powder to the cold water and stir. Pour over the boiling water, stir, then set aside.

Add the sugar and cocoa powder to another mixing bowl.

Pour in the cream and mix with an electric whisk.

Add the Amarula and vanilla essence.

Add the gelatine mixture and gently mix with a spatula.

Divide into dessert cups and refrigerate to set. Serve.

SPICY HARISSA CHICKEN WITH MINT YOGhURT

By Masego Mbonyana @mealswithmasego Serves 4

For the mint & cucumber yogurt • 1 cup double cream plain yoghurt • handful fresh mint, finely chopped • ½ cucumber, grated and drained • 1 lemon, zested & juiced • salt and pepper, to taste METHOD 1.

2.

3.

INGREDIENTS For the chicken • 8 chicken thighs • 1 teaspoon paprika • 1 teaspoon garlic powder • 1 tablespoon olive oil • 3 tablespoons harissa paste • 1 tablespoon tomato paste • salt & pepper, to taste

4.

5.

Preheat oven to 200°C. In a large bowl, combine chicken with paprika, garlic powder, olive oil, harissa paste, tomato paste and salt and pepper.

Make sure that the chicken is well-coated.

In a roasting tray or pan, lay chicken pieces along with the remaining marinade and roast in the oven for 40-45 minutes, checking them regularly.

In the meantime, combine yoghurt, mint, cucumber, lemon zest, lemon juice and salt and pepper. Mix well and set aside.

Once the chicken is cooked through, leave to rest in the pan for a few minutes to lock in the juices.

On a serving platter, spread mint and cucumber yogurt and lay chicken on the yogurt and serve warm.

122 | Summer 2024/25 • essentialflavours.co.za

BILTONG, PLUM, & MINT SALSA BLINIS

By Masego Mbonyana for Juicy Delicious SA @juicydelicioussa INGREDIENTS For the blini • 1 cup flour • ¾ teaspoon salt • ½ teaspoon baking powder • ¾ cup milk • 1 tablespoon sugar • 1 egg • 1 tablespoon melted butter • extra butter for cooking For the topping • ½ cup sour scream • ½ lemon, juiced • pinch of salt • 80g sliced biltong For the plum & mint salsa • 4 plums, finely diced • ¼ cup red onion, finely diced • 10g mint, finely chopped • 5g Italian parsley, finely chopped • 30ml honey • 1 tablespoon balsamic vinegar

ESSENTIAL RECIPES - LOVE BITES

• • •

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¼ cup olive oil 1 lime, zest & juice ½ teaspoon salt & pepper

METHOD For the blini 1. Sift the flour, salt and baking powder into a bowl and set aside.

2. In another bowl, whisk together the milk, sugar, egg and melted butter.

3. Gradually combine the wet ingredients with the dry, stirring until just blended.

4. Lightly grease the pans with butter, then drop a tablespoon of batter for each blini. Cook over medium heat until they turn golden brown on both sides.

For the topping 1. In a bowl, combine the sour cream, lemon juice and a pinch of salt. Stir until smooth, then set aside.

For the plum & mint salsa 1. In a bowl, combine the plums, red onion, mint, parsley, honey, balsamic vinegar, olive oil, lime zest, lime juice, salt and pepper.

Toss everything together until well-wmixed, then set aside.

Assembling method 1. Arrange the blinis on a serving platter. Generously top each with the sour cream mixture, the plum and mint salsa.

2. Scatter roughly torn biltong over the top and garnish with microgreens, if desired.

BILTONG, PLUM, & MINT SALSA BLINIS essentialflavours.co.za • Summer 2024/25 | 123

win

ESSENTIAL RECIPES - LOVE BITES

One lucky winner stands the chance of winning a cookbook by Elmarie Berry.

To enter scan the QR code or enter online via essentialflavours.co.za T&C’s apply

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BOBOTIE SAMOSAS

124 | Summer 2024/25 • essentialflavours.co.za

ESSENTIAL RECIPES - LOVE BITES

BOBOTIE SAMOSAS

By Elmarie Berry @elmarieberry INGREDIENTS • • • • • • • • • • • • • •

500g lean beef mince 1 large onion, peeled and coarsely grated or chopped 2 cloves garlic, crushed 4 teaspoon medium curry powder ½ teaspoon turmeric ½ teaspoon ground coriander ½ teaspoon ground ginger ½ teaspoon mixed dried herbs 2 tablespoons chutney 2 tablespoons fine coconut salt and pepper 250g phyllo dough 100g butter, melted 1 tablespoon sesame seeds

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METHOD 1.

2.

3.

4.

5.

Place the meat, onion and garlic in a large, non-stock frying pan and stir-fry over moderate heat for about 5 minutes, or until the meat is loose and crumbly.

Add the curry powder, turmeric, coriander, ginger, dried herbs and chutney.

Fry until golden brown. Season to taste with salt and pepper.

Brush the top of one phyllo sheet with some of the melted butter. Lay a second phyllo sheet on top; brush with some of the melted butter.

Cut the layered phyllo sheets horizontally into 4 equal strips.

For each strip, place 2 tablespoons of filling on the bottom part 1 cm from the edge. Fold bottom right-hand corner of phyllo diagonally over filling so that bottom edge meets left-hand edge and forms a triangle. Fold triangle upward. Continue folding triangle diagonally and upward until end of phyllo strip is reached. Brush tops with some of the melted butter. Repeat procedure with remaining phyllo sheets, melted butter

6.

7.

and filling. Sprinkle with sesame seeds.

Preheat oven to 200°C. Line a large baking sheet with baking paper. Place triangles, seam side down, on prepared pan.

Bake for 12-15 minutes or until golden brown. Serve immediately with chutney and coconut.

For the tomato powder • 2 large ripe tomatoes • 1 tablespoon olive oil METHOD 1.

PANZANELLA

By Darren Allsopp at VUE Shortmarket Rooftop Restaurant @vueshortmarket

2.

INGREDIENTS For the salad • 4 cups mixed heirloom tomatoes, cut into bite-sized chunks • ½ cup pickled shallots, thinly sliced • ½ cup torn ciabatta bread • ¼ cup fresh basil leaves • ¼ cup extra-virgin olive oil • 1 tablespoon balsamic vinegar • ½ teaspoon salt • ¼ teaspoon black pepper • 4 x 100g balls burrata cheese

3.

4.

For the tomato powder: preheat oven to 100°C. Slice tomatoes thinly and arrange on a baking sheet lined with parchment paper. Drizzle with olive oil. Bake for 2-3 hours, or until tomatoes are completely dried and brittle. Let cool, then break into pieces and grind into a fine powder using a food processor or blender.

Prepare the salad: in a large bowl, combine the tomatoes, pickled shallots, ciabatta bread and basil. In a small bowl, whisk together the olive oil, balsamic vinegar, salt and pepper.

Pour the dressing over the salad and toss gently to coat.

Let marinate for at least 1 hour at room temperature, or up to 4 hours in the refrigerator.

Assemble and serve: divide the salad among four plates.

Carefully place a burrata on each pile of panzanella.

Dust generously with tomato powder. Serve immediately.

essentialflavours.co.za • Summer 2024/25 | 125

A CHOCOLATE AFFAIR

e t a l o c o A Ch

Affair

HERE ARE A FEW SIMPLE AND DELIGHTFUL VALENTINE’S DAY RECIPES.

HOW AN ANCIENT BEVERAGE BECAME THE SYMBOL OF ROMANCE

Valentine’s Day and chocolate go together like love and kisses, but have you ever wondered how this delicious duo came to be? The story of chocolate’s rise as the ultimate romantic gift is as rich and fascinating as the treat itself.

A SIP OF ANCIENT ROMANCE

Let’s take a trip back to around 500 BCE, when the Maya were whipping up a spicy, frothy beverage from cocoa beans. This wasn’t just a treat; it was part of wedding ceremonies, where couples would share sips to symbolise their bond. Fast forward a bit and the Aztecs got in on the action, believing chocolate to be a powerful aphrodisiac. Long before Cupid made his debut, chocolate was already making hearts flutter.

VALENTINE’S DAY GETS A MAKEOVER

Now, let’s jump to the 19th century. Valentine’s Day was gaining traction in Europe, but it was still a bit of a mixed bag. Enter the Industrial Revolution, and suddenly, chocolate was popping up everywhere, not just as a hot drink but in all sorts of confections. This newfound accessibility lined up perfectly with the rise of Valentine’s Day as a full-blown commercial holiday.

CADBURY’S SWEET INNOVATION

Here’s where it gets extra sweet: in 1861, Richard Cadbury, son of the Cadbury chocolate empire’s founder, introduced the first heart-shaped box of chocolates specifically for Valentine’s Day. These weren’t just any boxes; they were beautifully decorated and designed to hold not only chocolates but also love letters. Imagine that! This clever move set the stage for a tradition that’s now a yearly Valentine’s Day staple, with millions of these heart-shaped boxes flying off the shelves.

THE CHOCOLATE CRAZE TAKES OFF

Following Cadbury’s lead, other chocolatiers jumped on the bandwagon, and by the late 1800s, giving chocolates on Valentine’s Day had become a widespread custom. Fast forward to today, and over 36 million heart-shaped boxes are sold each year in North America alone. Talk about a sweet tradition!

TODAY’S CHOCOLATE LOVE

In the modern world, chocolate is more than just a Valentine’s Day gift; it’s a symbol of love and affection that transcends cultures. From gourmet truffles to personalised treats, there’s a chocolate out there for every taste and relationship. The heart-shaped box might still be a favourite, but there are countless ways to show you care with chocolate.

126 | Summer 2024/25 • essentialflavours.co.za

THE

SECRET

INGREDIENT

always IS

chocolate

A SWEET LEGACY

So, whether you’re sharing a box of chocolates or indulging in a gourmet selection, remember that your Valentine’s Day treat is part of a rich history that spans centuries. From ancient rituals to today’s romantic gestures, chocolate continues to be the perfect way to express your love.

CHOCOLATE-COVERED PRETZELS

CUPID’S STRAWBERRIES WITH A TWIST

INGREDIENTS

INGREDIENTS

• • •

• • •

pretzels 1 cup chocolate chips sprinkles or crushed nuts

METHOD 1.

2.

3.

4.

Melt chocolate chips in a microwave-safe bowl at 30-second intervals, stirring in between.

Dip each pretzel halfway into the melted chocolate.

Sprinkle with your choice of sprinkles or crushed nuts while the chocolate is still wet.

Place on a parchment-lined tray and let set until chocolate is firm.

CHOCOLATE & RASPBERRY TARTLETS INGREDIENTS • • • • •

1 pack pre-made tartlet shells (or make your own) ½ cup heavy cream 1 cup dark chocolate, chopped fresh raspberries for topping powdered sugar for dusting

•

NEW

fresh strawberries 1 cup white chocolate chips ¼ cup crushed graham crackers ¼ cup mini marshmallows

METHOD 6.

7.

8.

9.

Melt white chocolate chips in a microwave-safe bowl.

Dip each strawberry into the melted white chocolate.

Roll the chocolate-dipped end in crushed graham crackers and top with a few mini marshmallows.

Place on a parchment-lined tray and let set.

CHOCOLATE CHERRY TRUFFLES INGREDIENTS • • • •

1 cup heavy cream 2 x 150g slab of dark chocolate, chopped ½ cup maraschino cherries, drained and chopped ¼ cup chopped nuts (optional)

INDULGE IN HANDCRAFTED PERFECTION. Our premium chocolates, made with local ingredients, offer a harmonious blend of flavours. Discover this classic assortment from Beyers.

METHOD 1.

2.

3.

4.

5.

Heat the heavy cream until just simmering.

Pour over the chopped chocolate and let sit for 2 minutes, then stir until smooth.

Fill the tartlet shells with the chocolate ganache.

Refrigerate until set (about 1 hour).

Top with fresh raspberries and a dusting of powdered sugar before serving.

METHOD 10. Heat the heavy cream in a saucepan until just simmering.

11. Pour over the chopped chocolate and let sit for 2 minutes, then stir until smooth.

12. Mix in the chopped cherries.

13. Refrigerate until firm (about 2 hours).

14. Roll into small balls and coat with chopped nuts if desired.

@BeyersChocolates Find us near you. Our products are available at selected retail outlets. Shop online: Clicks, Checkers Sixty60, Game, Pick n Pay, Spar. Subject to availability.

Please check with your local store for stock enquiries.

Kees Beyers Chocolates. 69 Rigger Road, Spartan, Kempton Park, South Africa.

Customer Care +27 11 394 6892 customercare@beyerschocs.co.za

ESSENTIAL RECIPES - LOVE BITES

TOP TIP l

These freeze wel for up to one month.

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RASPBERRY CHOCOLATE MUFFINS

www.thespekboomco.co.za @thespekboomco l Price: R54

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Spekboom Pudding Spice

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ESSENTIAL RECIPES - LOVE BITES

RASPBERRY CHOCOLATE MUFFINS

• • • •

By Mariza Ebersohn @lifeinthesouth.co

•

INGREDIENTS • • • • • • • • • • • •

2 medium-size ripe bananas 1 tablespoon flaxseed flour (to make flax egg) 2½ tablespoons water (to make flax egg) 1 teaspoon baking powder 1½ teaspoons baking soda ½ cup coconut sugar 3 tablespoons golden syrup ¼ cup fresh tahini (or substitute other nut or seed butter of choice) ⅓ cup melted dark chocolate ¼ teaspoon salt ½ teaspoon vanilla extract 2 tablespoons olive oil

½ cup cocoa powder, sift if needed 1¾ cups wholewheat flour ¼ cup almond flour ¼ cup dark chocolate chips, or chopped dark chocolate ½ cup fresh raspberries

METHOD 1.

2.

3.

4.

Preheat oven to 180°C and line a standard muffin tin with paper cupcake wrappers.

To a large mixing bowl add the banana, flax egg (flaxseed meal and water) and mash to combine, leaving only a few chunky pieces.

Fold in the melted chocolate.

Add baking soda, baking powder, apple cider, coconut sugar, syrup, tahini, sea salt, vanilla and olive oil and whisk well to combine.

STRAWBERRY BRIOCHE DONUTS

• • •

By Mariza Ebersohn @lifeinthesouth.co

METHOD

INGREDIENTS For the dough • 3½ to 4 cups white bread flour • 1 package instant yeast (11g packet) • 1 teaspoon salt • 1½ cups dairy-free milk oat or coconut milk • ¼ cup golden syrup of another liquid sweetener of choice For the frosting • 150g softened vegan butter or margarine • 50g vegan cream cheese • 1 tablespoon tahini • 2 tablespoons smooth peanut butter • 1½ to 2 cups icing sugar • 1 tablespoon beet or berry powder

1.

2.

3.

4.

5.

6.

7.

8.

1 teaspoon vanilla extract pinch of salt sliced strawberries

In a large bowl, whisk together the flour, yeast and salt.

Add the dairy-free milk and the liquid sweetener.

Mix with a spatula until fully combined and smooth, add more flour if sticky.

Once a ball of dough is formed, grease the same bowl it was mixed in and place the dough ball back into the bowl.

Cover with a towel or plastic wrap and let it rise until it doubles in size.

On a lightly floured surface, roll out dough to about 2-3cm thick. Using a round cookie cutter of about 3cm in diameter, fold and roll out until all the dough is used up.

Place the donuts on a baking sheet and cover. Let them rise again for 30 minutes.

Heat the oil; test by dropping

5.

Then add cocoa powder and whisk again to combine.

6. Add the flour and almond flour, a little at a time and stir to combine.

7. Lastly, add chocolate chips and stir to combine.

8. Divide the batter between the muffin tins, filling almost ¾ of the way.

9. Press raspberries into the muffins (2-3 for each muffin), and sprinkle more chocolate chips on top before baking.

10. Bake for 30-35 minutes or until risen. When cooked, a toothpick inserted into the centre will come out clean.

11. Let the muffins rest in the pan for 5 minutes, then transfer them to a cooling rack to let cool completely.

a piece of dough into the oil.

When it rises it is hot enough.

Fry each donut for about 30-45 seconds or until golden brown on each side.

9. Remove the donuts from the hot oil and place them on paper towel to drain the excess oil.

10. Roll the donuts in some castor sugar.

For the frosting 1. While the donuts are busy frying, mix the frosting ingredients.

2. In a bowl, smooth together the softened butter, tahini, peanut butter and powdered sugar.

3. Once mixed well, add the beet powder and salt.

4. Use a piping bag and a small piping tip to fill the inside of the doughnut.

5. Decorate with fresh strawberries.

6. Serve immediately or let the donuts cool to room temperature and store in an airtight container for up to two days.

essentialflavours.co.za • Summer 2024/25 | 129

ESSENTIAL RECIPES - LOVE BITES

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SEX ON THE BEACH Scan me

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ESSENTIAL RECIPES - DRINKS

A very provocative name for a harmless drink that anyone can make and everyone will love!

This fruity drink recipe contains vodka, peach schnapps, cranberry and orange juice. You can put your very own twist on this drink and add your favourite fruits or even flavoured vodka.

Strawberry and coconut vodka work well with this beverage.

SEX ON THE BEACH

By The International Hotel School INGREDIENTS • • • • •

¼ cup of vodka 2 tablespoons of peach schnapps ¼ cup of orange juice ¼ cup of cranberry juice optional: a teaspoon of lemon juice

METHOD 1.

2.

Build the ingredients in a glass with ice.

Garnish with the orange slice (serves 1).

The daiquiri has developed into the quintessential rum cocktail and is one of the easiest and simplest cocktails.

The common denominator in all daiquiris is lime, sugar and rum. From this ground zero it can evolve into literally anything you want. You can choose to add fresh fruit to give it a twist of your own. What one should note is that daiquiris are very transparent, so quality ingredients do make all the difference.

STRAWBERRY DAIQUIRI

By The International Hotel School INGREDIENTS • • • • • • •

6 cups of ice ½ cup of white sugar ½ cup of frozen strawberries 1 tot lime juice 5 tots of lemon juice 7 tots of rum 60ml lemon–lime flavoured fizzy drink

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METHOD 1.

2.

3.

4.

In a blender combine ice, sugar and strawberries.

Pour in lime juice, lemon juice and your lemon-lime fizzy drink.

Blend all ingredients until you have a smooth consistency.

Pour into glasses and serve (serves 4).

MARGARITA This bad girl now comes in every imaginable colour and flavour under the sun. The classic Margarita is quite easy to concoct in comparison to its counterparts and guess what? It doesn’t require a blender! All this drink recipe calls for is good tequila, a decent triple sec and some fresh lime and you’re good to go!

132 | Summer 2024/25 • essentialflavours.co.za

By The International Hotel School INGREDIENTS • • • •

50ml gold tequila 25ml triple sec 25ml lime juice salt for the glass

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METHOD 1.

Shake all the ingredients together in a cracked ice shaker. Rub the rim of a cocktail glass with lime juice and coat the sides with salt. Shake off any excess salt, cut a slice of lime to garnish and voila!

ESSENTIAL RECIPES - DRINKS

RUBY

KWV SIDECAR

By the SA Brandy Foundation in collaboration with Cause | Effect Cocktail Kitchen & Bar

By the SA Brandy Foundation in collaboration with Cause | Effect Cocktail Kitchen & Bar

INGREDIENTS

INGREDIENTS

• • • • •

• • • • • •

25mls Boplaas brandy 8 year 25mls Boplaas Port 15mls triple sec 3 dashes chocolate bitters garnish: dark chocolate

Schlechter naartjie bitters coupe with ice 50mls KWV 5 year 25mls KWV van der Hum 25mls lemon juice spice dust

METHOD 1.

Stir and strain in a whiskey glass with ice cubes.

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METHOD 1.

Shake to combine. Serve in a pre-iced coupe.

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essentialflavours.co.za • Summer 2024/25 | 133

ROSÉ ALL DAY

ROSÉ ALL DAY Your ultimate guide to sipping pink for every occasion

Best Rosé for picnics

Best Rosé for braais

When planning a picnic, look for rosés that are light, fruity and refreshing. These wines pair well with picnic foods, such as sandwiches, cheese platters and fresh fruit.

• Characteristics to look for: choose rosés with bright acidity and fruity notes like strawberry, watermelon, or citrus. A slightly sweeter rosé can also complement the flavours of your picnic spread.

• Food pairings: ideal food pairings include fresh salads, charcuterie boards and light pasta dishes. The refreshing nature of these rosés will keep you cool while you enjoy your outdoor feast.

Braais are a beloved tradition and the right rosé can enhance the experience. For braais, opt for drier rosés that have enough body to stand up to grilled meats and spicy dishes.

• Characteristics to look for: opt for rosés with more robust flavours and balanced acidity that can complement richer foods. Flavours such as red berries or herbal notes work well with grilled meats.

• Food pairings: these rosés pair beautifully with grilled sausages, marinated chicken, and spicy kebabs. Their crispness helps cut through the richness of grilled foods while enhancing their flavours.

Best Rosé for toasting

Fun pairing ideas

Rosé is also a fantastic choice for celebrations and toasting special moments. When selecting a rosé for this purpose, consider options that are vibrant and celebratory.

•

•

Characteristics to look for: choose rosés that are fresh and fruity with a hint of sweetness or effervescence. This makes them perfect for raising a glass during special occasions.

Food pairings: these wines can be enjoyed on their own, or paired with light appetizers like prawns cocktails or fruit tarts. Their lively flavours make them an excellent choice for festive gatherings.

1.

•

Rosé cocktails: Consider using rosé as a base for refreshing cocktails! Try a simple rosé spritzer by mixing it with soda water and adding fresh fruit slices, or create a frozen rosé slushie for warm days.

2.

•

Picnic essentials: When packing a picnic that includes rosé, think about portable snacks like cheese wraps, fruit skewers, or light pastries that complement the wine beautifully.

SPIDER PIG BRO/ZAY ROSE 2023

An absolutely crackling wine, this. And very comfortable in its own pink skin. Bro/Zay celebrates the bromance. And the lady-bromance.

Even the No-mance. It’s a light, fresh, delicious Rosé for everyone and every daytime occasion. Pool time – excellent. Lunch time – winning.

Summertime – invented for it. Heck, we’ve even heard of a few bottles that have perished at breakfast. Probably because this wine pairs well with unabashed joy and good times. www.spiderpigwines.com Price: R149

*All prices listed are sourced directly from the wine farm and are subject to change

134 | Summer 2024/25 • essentialflavours.co.za

ROSÉ ALL DAY

BRAMPTON ROSE

With its appealing pale salmon tint, this wine presents complex red berry notes on the nose, followed by bright red berry and strawberry on the palate. Offering great freshness, balance and drinkability, this Rosé is crisp and dry, but with a pleasant hint of fruit sweetness. www.brampton.co.za Price: R95

2024 LA MOTTE VIN DE JOIE ROSÉ

Inspired by the elegant pink wines of France’s Provence region, the 2024 La Motte Vin de Joie Rosé charms with a delicate salmon pink and a tinge of onion skin, typical of a Mediterranean-style rosé. The nose is slightly restrained, but offers well-defined melon, grapefruit and nectarine, as well as a hint of playful candyfloss. The palate is polished and juicy, with a refreshing acidity and a lovely lingering aftertaste of nectarine. It is the perfect wine to add joy to your occasion – social or simple – and an amazing partner to alfresco lunches, picnic parties and sunset gettogethers! www.la-motte.com Price: R110

DE GRENDEL ROSE 2024

Aromas of hibiscus, watermelon and apricot stand out in this rosé. It enters the palate with a vibrant burst of bright fruit and zesty acidity, transitioning to a smooth midpalate with a lingering, enticing finish. www.degrendel.co.za Price: R100

TRY THIS

www.thewinedrops.co.za @thewinedrops

The Wine Drops TM

Scientifically tested formula that gently reduces sulphites (the preservatives) in all wines.

LEEUWENKUIL ROSE 2024

Subtly enticing aromas of raspberry, peach and a hint of herbs follow through on a steely dry palate; crisp, bright, mouth-watering acidity, yet unctuous on the tongue, with lovely flavours of tart cherry, cranberry and a hint of salinity. www.leeuwenkuilfv.co.za Price: R95

ESSENTIAL RECIPES - DRINKS

KLIPDRIFT COCKTAIL GOLDEN OASIS By the SA Brandy Foundation in collaboration with Cause | Effect Cocktail Kitchen & Bar INGREDIENTS • • • • • •

50ml Klipdrift Premium muddle of fresh pineapple 12,5ml mango purée 25ml Chardonnay generous squeeze of fresh lime dash orange bitters

METHOD 1.

Shake to combine. Serve in tumbler on ice.

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136 | Summer 2024/25 • essentialflavours.co.za

KAROO SOUR By the SA Brandy Foundation in collaboration with Cause | Effect Cocktail Kitchen & Bar INGREDIENTS • • • • •

50mls Jospeh Barry VS 25mls rooibos cordial 25mls lemon juice 25mls aqua faba garnish with orange twist and 2 dashes santy aromatic

METHOD 1.

Reverse dry shake with roll in a whiskey glass.

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ESSENTIAL RECIPES -DRINKS

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LONG ISLAND ICED TEA

By The International Hotel School INGREDIENTS • • • • • • • • •

2 cups of ice 1 part vodka 1 part gin 1-part white rum 1-part white tequila ½ part triple sec 2 tablespoons freshly squeezed lemon juice ½ cup cola to taste 2 slices of lemon

METHOD 1.

2.

3.

Fill a cocktail shaker with ice.

Pour the vodka, rum, tequila, triple sec and lemon juice in.

Cover and shake vigorously to combine. Let it chill.

Pour into 2 glasses and garnish with lemon wedges.

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DRY JANUARY

IT’S MOCKTAIL O’CLOCK!

SPARKLING ROSÉ PUNCH

WHITE WINE & PEACH SPRITZER

INGREDIENTS

INGREDIENTS

• • • • •

1 cup dealcoholised rosé wine ½ cup sparkling water or soda ¼ cup fresh lemon juice 1 tablespoon honey fresh berries (strawberries, raspberries) ice

•

METHOD

METHOD

1.

1.

•

2.

3.

4.

In a pitcher, mix the dealcoholised rosé wine, sparkling water, lemon juice, and honey if using.

Stir well and chill in the refrigerator for at least 30 minutes.

Serve over ice in glasses filled with fresh berries.

Garnish with a lemon slice and a few extra berries.

• • • • •

2.

3.

1 cup dealcoholised white wine ½ cup peach nectar ¼ cup fresh lime juice ¼ cup sparkling water fresh mint leaves ice

In a pitcher, combine the dealcoholised white wine, peach nectar, and lime juice. Stir well.

Fill glasses with ice and pour the mixture over the ice.

Top with sparkling water and garnish with fresh mint leaves and a peach slice.

GINGER DEALCOHOLISED WINE COOLER INGREDIENTS • • • • •

PAIR WITH

www.leopardsleap.co.za @leopardsleap | Price: R78

GIVING DRY JANUARY A TRY DOESN’T MEAN MISSING OUT ON GREAT DRINKS. START THE YEAR ON A TASTY AND HEALTHY NOTE WITH EASY MOCKTAILS, DEALCOHOLISED WINES AND THE GROWING TREND OF ALCOHOL-FREE BEERS AND CIDERS FOR 2025!

Leopa r lovers d’s Leap give a delig s wine h for add ing qua tful alternativ e lity to li those f mome occasions or e during nts in should where alco those hol can not be or consum Natura De ed is crisp -Alc Classic . The tropica and refresh White in lf on the ruit flavours g with that lin palate . Versa ger conscio tile, h us calorie and deliciou ealths s and v egan f . Low in riendly .

1 cup dealcoholised red or white wine ½ cup ginger beer (non-alcoholic) ¼ cup fresh lime juice fresh ginger slices ice

METHOD 1.

2.

3.

Mix dealcoholised wine, ginger beer, and lime juice in a pitcher.

Add fresh ginger slices and stir.

Serve over ice in glasses, garnished with a lime wedge and a slice of fresh ginger.

138 | Summer 2024/25 • essentialflavours.co.za

DRY JANUARY

RED WINE SANGRIA MOCKTAIL

CHILLED DEALCOHOLISED WINE & BERRY COOLER

INGREDIENTS

INGREDIENTS

• • • • • • •

• • • • • •

1 cup dealcoholised red wine ½ cup orange juice ¼ cup fresh lemon juice 1 tablespoon maple syrup or simple syrup sliced citrus fruits (orange, lemon, lime) fresh mint leaves ice

1 cup dealcoholised white or rosé wine ½ cup mixed berry juice ¼ cup fresh lime juice 1 tablespoon honey fresh mixed berries ice

METHOD METHOD 1.

2.

3.

4.

In a pitcher, mix dealcoholised red wine, orange juice, lemon juice, and syrup.

Add sliced citrus fruits and mint leaves.

Chill in the refrigerator for at least an hour to let the flavours meld.

Serve over ice in glasses, garnished with extra mint leaves and fruit slices.

1.

2.

3.

4.

Combine dealcoholised wine, berry juice, lime juice, and honey in a pitcher. Stir well.

Chill in the refrigerator for at least 30 minutes.

Serve over ice in glasses filled with fresh mixed berries.

Garnish with a lime wheel and a few extra berries.

GINGER CITRUS SHANDY PINEAPPLE MINT COOLER INGREDIENTS • • • • • •

1 cup alcohol-free cider (dry or sweet) ½ cup pineapple juice ¼ cup fresh lime juice 6 fresh mint leaves ice pineapple wedges and mint sprigs for garnish

METHOD 1.

2.

3.

4.

Muddle the mint leaves in a glass.

Add the alcohol-free cider, pineapple juice, and lime juice.

Stir well and chill.

Serve over ice and garnish with pineapple wedges and mint sprigs.

INGREDIENTS • • • • • •

1 cup alcohol-free beer (lager or pale ale) ½ cup fresh grapefruit juice ¼ cup fresh lime juice 1 tablespoon agave syrup ice lime and grapefruit slices for garnish METHOD 1.

2.

3.

Combine the alcohol-free beer, grapefruit juice, lime juice and agave syrup in a glass.

Stir well and chill.

Serve over ice and garnish with lime and grapefruit slices

essentialflavours.co.za • Summer 2024/25 | 139

WINE COLUMN

Hey Dave!

Zanele from Colesberg: Hey Dave, what wine regions should I explore this summer for unique and exceptional bottles?

Hola Zanele, this is indeed an “Explorers Question” time for an episode of the amazing race. For summer, go coastal.

Hemel-en-aarde and Walker Bay offer some exciting wineries and they are pretty jazzy. Start with a NewtonJohnson and a culinary sensation at Creation.

Jess from Johannesburg: Dave, which of the Spider Pigs wines do you think are perfect for a summer braai? Yes, I have one go-to-must-have for this time of year…. BRO/ZAY Rosé for certain.

Suited for any time of day and any type of visitor. Don’t forget the sunblock and dashing shades.

Sibusiso from Durban: What’s the deal with wine aging? Can South African wines really benefit from being stored for years?

Welcome to the second issue of “Hey Dave”! I’m Dave, your go-to wine enthusiast here to help you navigate the world of wine with practical advice and intriguing stories. Dive into our latest questions from fellow wine lovers and get ready to impress with your wine knowledge!

Yes, South African wines can absolutely benefit from aging, especially those in the premium sector that are crafted to showcase their aging potential. Some great places to explore this are Wine Cellar, a Strauss Auction, or even your dad’s wine collection. I’ve personally had some incredible, tongue-tantalising experiences with wines from the 70s and 80s.

Tumi from Clarens: Dave, I’ve heard mixed opinions about pairing wine with spicy food. What’s your take on this? Howzit Tumi, you are most likely to get a mixed opinion with different palates here. This is where experimenting gets super fun. There are both white and red wines that can handle a bit of spice for sure. I love spice, but used as a flavour enhancer, rather than a flame thrower. Look for Chenin Blanc’s and Syrah’s as a base camp to get the Fiesta started.

Nandi from Hermanus: A friend who loves wine invited me over and brought out various wine glasses, claiming each is essential for enjoying different wines. Is she just showing off? How you doing, Nandi? Just like showing off a new pair of heels or kicks, there’s definitely a bit of showmanship here – but for good reason! The shape of the glass can enhance the sensory experience, affecting how the wine enters your mouth and activates certain flavour profiles. Think about it like this: you wouldn’t eat soup with a fork. You’ve got a cool friend!

Pieter from Kalk Bay: At a restaurant, is house wine generally bad or just boring? Hello, Pieter.

My feeling is that you’d hope the house wine offers a bit more.

However, by general standards – and judging by the name alone –

140 | Summer 2024/25 • essentialflavours.co.za

it often leads to some disappointments, much like the house salad. That said, restaurant pioneers are increasingly focusing on improving their overall offerings, which is encouraging. Don’t hesitate to ask the house wine steward to assist you.

Michelle from George: Dave, I’m new to wine and would love to start building a wine collection. Any tips on starting a collection with South African wines? Yes Michelle, now we talking.

Start small, build up with three bottles of one wine at a time. One to drink, one to keep the other company and the third to forget about, so you come back to it down the line. Make sure to store them properly in a cool environment.

Before long, you’ll have a collection full of stories and plenty of options to share with friends. *Got burning wine questions? Send them to editor@essentialflavours.co.za and let’s spread the love of wine to all you wine-curious readers. **Hey Dave column brought to you by the man, the legend @spiderpigwines.

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