Essential Flavours - Volume 4 I Issue 2

WINTER 2025 • R65.00

Volume 4 . Issue 2

essentialflavours.co.za @essentialflavours

Q&A

EASY MEDICINAL HERBS TO GROW

WITH CHEF BRADLEY LARUE

– SEYCHELLES

+

SAUCE IT UP

WITH HOMEMADE ASIAN SAUCES

QUICK CHICKEN CURRY WITH ROTIS

NUTRITION: DOES CHICKEN SOUP REALLY HELP WHEN YOU’RE SICK?

25012

9 772789 937006

CREAMY GARLIC MUSSELS

COLA-INFUSED BEEF OXTAIL

Winter 2025 | 1 THE FIFTH TASTE: UNLOCKINGessentialflavours.co.za THE SECRETS• OF UMAMI

5 kg tubs - where quantity and quality meet.

In a restaurant kitchen, there’s a kind of magic to prep time.

It’s in these everyday rituals that Parmalat has become a favourite.

The chopping, the whisking, the careful simmering – and somewhere in the mix, a scoop of yoghurt makes its way into a marinade, a smoothie, a sauce, or a showstopping dessert.

Known for its rich, luxuriously creamy texture and trusted consistency, Parmalat yoghurt has long been a staple for South African chefs – and now, it’s available in a generous 5kg tub, designed with busy kitchens in mind.

Available in a variety of flavours: Plain, Double Cream, Mixed Fruit & Custard, and Strawberry – the tubs are about more than quantity, they’re an invitation to create, at scale.

Mascarpone 2.5 kg tub you can’t have too much of a good thing.

When Egidio Galbani began crafting cheese in 1882, he couldn’t have known his name would become synonymous with Italian excellence.

Today, Galbani Mascarpone carries that legacy forward with its unmistakably smooth, creamy texture and balanced richness – now in a 2.5kg format.

What he did know was that quality mattered – and that the richest, most memorable meals began with the finest ingredients.

Galbani Mascarpone 2.5kg brings both sweet and savoury dishes to life with the consistency and authenticity you’ve come to expect – there’s just more of it to go around now.

Editor's letter

@essentialflavours

NEW

Flavours to warm your home (and heart)

INDULGE IN HANDCRAFTED PERFECTION. Our premium chocolates, made with local ingredients, offer a harmonious blend of flavours. Discover this classic assortment from Beyers.

Jerseys on, coffee brewing... winter has officially crashed the party. But we’re here to turn up the heat in your kitchen! Don’t let the chill in the air fool you.

The Essential Flavours team has been cooking up a storm to keep your home warm, cosy, and absolutely delicious.

This issue is a full-on flavour fest, so bring your biggest appetite and boldest taste buds. We’re heading to the Seychelles for vibrant Creole dishes that’ll transport you straight to the tropics; no passport required. And a special shoutout to Leonard Droomer, our resident braai maestro, who never fails to bring the heat with his mouthwatering recipes. Because here in SA, a little cold won’t stop us from firing up the braai!

To all our incredible contributors: you’re the magic behind every page, and we’re endlessly grateful for your passion, creativity, and culinary brilliance. If only we could eat these breakfasts, lunches, and dinners on repeat; I’d never miss a bite of these sensational recipes!

Stay warm, stay hungry, and let’s get cooking.

Milou Staub Editor-in-chief editor@essentialflavours.co.za

Giveaway! @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

Rhodes Quality is giving 10 readers the chance to WIN mini coolers with products, each valued at R500 Scan QR code to enter!

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Contents Winter 2025

10

Behind the apron

12

Food labelling

14

Pickling & preserving

16

Chef’s wisdom

18

Eggs

20

Test kitchen tips

33

Tomato soup bread bowl

22

Gardening

35

Butter bean shakshuka

25

Global flavours

39

Miso butternut soup

30

Spotlight on onions

Red hot noodles

36

Gentle bites

Roasted broccoli with

44

Nutrition: gut feeling

cheesy polenta & chives

46

Pesto perfection

48

Asian sauces

54

Top benefits of red food

55

Appliances

banana blossom with

56

Spotlight on bay leaves

rémoulade sauce

60

Wine not cook with wine

Creamy sweet potato & leek

68

Recipe development

bake

70

That braai guy

74

Fake food

76

Umami unveiled

78

Food expiration

84

Comfort food: the bunny

ESSENTIAL RECIPES - SEAFOOD

chow

50

94

Nutrition: chicken soup

98

Pet nutrition

ESSENTIAL RECIPES - VEGGIES & SIDES

33

Tofu ‘Mozzarella’ sticks & herby mayo

40

Crispy parmesan & pesto egg in a bagel

41

42

39

Salt & pepper deep-fried

Roasted butternut with garlic, ginger & sage butter

50

Crispy calamari & tartare sauce

50

Crispy fried bream in

110

Spotlight on cashew nuts

Creamy garlic & white wine

ESSENTIAL RECIPES - BEEF

122

Sweeteners

mussels

58

123

Tea: brew, sip, repeat

Creamy prawn pasta

Spicy tomato steak & avo

Miso salmon with charred

hummus toasts

104 Pork facts

126 Wine column

tomato turmeric sauce 52

53

baby cabbage

60 4 | Winter 2025 • essentialflavours.co.za

52

65

Burritos

Cape Malay spiced tomato & beef penne Cola-infused beef oxtail Savoury breakfast muffins with whole eggs

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Contents 66

Harissa beef meatballs with chickpeas & herbed yoghurt

67

Slow-cooked balsamic short ribs, carrot purée & herb

102

pangrattato

ESSENTIAL RECIPES - LAMB 80

meatballs

Lamb biryani Braised lamb shank with

96

spinach, sundried tomatoes &

dried figs & polenta 82

Sticky lamb ribbetjies

83

Lamb curry

90

Stuffed chicken breast with cream cheese

ESSENTIAL RECIPES - PORK 102

ESSENTIAL RECIPES - DRINK 120

Mexican hot chocolate Tiramisu mocha Rose latte

121

Whisky cappuccino

Crispy deep-fried Eisbein with wine gravy & polenta Loaded baked potatoes

103

Boneless pork loin chops Creamy bean stew with crispy mixed pork bits

107

Mini pizza bites

108

Sweet & sour pork Pork breakfast hash

ESSENTIAL RECIPES - CHICKEN 90

Creamy pesto chicken with roasted cherry

91

Baked churros Chocolate & almond simnel

Chicken bagel

cake 114

Lemon poppy seed bliss balls

rotis

Chocolate orange & Amaretto

Grilled chicken &

mousse

crunchy slaw salad with

116

Gluten-free miso chocolate

Chardonnay dressing

chip cookies

Air-fryer grilled chicken

Tiramisu tarts

wings 93

112

tomatoes Quick chicken curry with

92

ESSENTIAL RECIPES - DESSERT

118

Marry me chicken

6 | Winter 2025 • essentialflavours.co.za

Chocolate self-saucing pudding

120

Contributors

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

Aiden Pienaar @aiden.pienaar

Bettina Campolucci Bordi @bettinas_kitchen

Chef Phenyo

@de_plated_marc

SUB-EDITOR: Sameena Amien / Charis Torrance CONTENT MANAGER: Wadoeda Adams CONTENT ASSISTANT: Ketsia Makola CONTRIBUTORS Bradley Larue Nicholas Fraser Chantal Lascaris Nikki Kim Chef Linda Rean Combrinck Clara Kapalembe SA Pork David Wibberley South African Avocado Growers’ Fatima Saib Association (SAAGA) Grant Bushby Thando Vilakazi Isla Rencher The South African Poultry Kelly Lewis Association (SAPA) Kira van Niekerk Yolandi North Leonard Droomer DESIGN & LAYOUT Shaun van Heerden-Mays Anja Bramley / Tia Arendse MEDIA PARTNERSHIPS: Maurisha Niewenhuys ADVERTISING SALES: Wendy Navarra Hester Kleynhans

Christine Capendale

@christinecapendale

DIGITAL DEPARTMENT Richard van Staden Kyla van Heerden / Juhi Rampersad CHIEF FINANCIAL OFFICER: Shaun van Heerden-Mays SUBSCRIPTIONS: Shihaam Gyer RETAIL DISTRIBUTION: On The Dot AIRPORT DISTRIBUTION: Media Support COOKOUT CO-ORDINATOR: Taryn Scott

Jandré Coetzee-Blom @deliciously_lia

Priyanka Govender @inspiredbyprisfood

COVER IMAGE CREDIT: Tasha Seccombe 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

Reuben Riffel

@chefreubenriffel

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

Zandeleen Thygesen

@zandilions

8 | Winter 2025 • 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.

is more than just a staple spread - it’s a powerhouse ingredient! that adds depth, nutrition, and versatility to any kitchen.

It is a game-changer, seamlessly fitting into everything from hearty, protein-packed sandwiches to indulgent desserts. Its rich, nutty flavor enhances baked goods, smoothies, sauces, and even savoury dishes, making it a must-have for menus that cater to diverse tastes and dietary needs.

A single jar unlocks endless possibilities— simple, nutritious, and irresistibly delicious.

Elevate your culinary offerings with this timeless kitchen essential.

BEHIND THE APRON

10 | Winter 2025 • essentialflavours.co.za

BEHIND THE APRON

Behind the apron with Yolandi North Food, creativity, and connection are at the heart of aZestyLife, the food and lifestyle business founded by Yolandi North in 2013. After years in media and magazines, she took the leap into full-time culinary pursuits, formalising her passion with professional chef training in 2023. Now, she blends her love of storytelling with the art of food, inspiring others to create and share meaningful meals.

1

. What first sparked your love for food and entertaining? Can you share a memory from your childhood that stands out?

My grandmother, Ruth, was an excellent cook and a wonderfully hospitable person. Like me, she loved Christmas.

Strangers, family, friends... everyone was welcome at her table. My fondest memories are of the farm lunches she prepared – often hearty soups or lamb and cabbage stew.

2

. As a recipe developer, where do you draw inspiration from when creating new dishes?

Seasonal ingredients spark the most inspiration for me. I love creating around fresh, in-season elements.

3

. Are there any chefs or food personalities who have influenced your cooking style?

Donna Hay and Jamie Oliver were my early favourites, but over the last decade, I’ve fallen in love with Mediterranean-style eating. Yotam Ottolenghi now holds a permanent place at my table.

4

. Do you have a go-to dish when you want to create something special?

Not really – variety is key for me! I love experimenting with different flavours and techniques.

azestylife.co.za

@azestylife

5

. How do you balance the creative side of recipe development with the technical aspects of cooking and food styling?

Great question! Being creative while managing the technical side is challenging. I can dream up recipes and concepts for days, but the detailed execution and admin of food content creation sometimes trip me up.

6

. What’s your favourite type of event to plan or style? Which elements do you focus on to create an unforgettable experience?

I love hosting ladies’ nights, and our annual Christmas in July at home is always a big hit! It gives me the chance to experiment with new dishes and create a truly festive, wintry Christmas spread.

7

. Has your approach to food and entertaining changed over the years?

Yes! My cooking now includes a lot more Mediterranean and vegetarian dishes. Growing up, meat was central to our meals, but I’ve become more mindful about incorporating as many vegetables as possible.

8

. Is there a food or ingredient you absolutely can’t tolerate?

How do you navigate situations where it might need to be included in a dish?

I’m not a huge fan of tripe or marzipan, but luckily, they’re easy to avoid!

9

. In which ways do you hope your work inspires others – through your recipes, storytelling, or the experiences you create?

I want people to see that with a little effort, simple ingredients, and a few personal touches, anyone can create memorable moments. I hope to encourage people to eat around the table and build relationships over meals.

10

. When you reflect on your journey, does it feel like you’re living the life you always dreamed of?

Some aspects of my life are what I dreamed of, but I feel like I’m still just beginning. Although I’ve always loved food and entertaining, I spent the first part of my career in communication and media. I went to chef school at 40 to formalise my training and deepen my knowledge, so in many ways my culinary journey is still in its early stages. I’m excited to continue building the food life and business of my dreams!

essentialflavours.co.za • Winter 2025 | 11

FOOD LABELLING

PANTRY POWER: A GUIDE TO ORGANISING YOUR STORE CUPBOARD You open your pantry, and a jar of spaghetti tumbles to the floor, knocking over a dusty bag of flour. You dig deeper, searching for that can of beans for dinner, only to realise your inventory includes foods that had expired in 2021. Sound familiar? If so, you’re not alone. However, a disorganised pantry isn’t just frustrating – it can also waste your time, money, and food. The good news? You can change that with a simple yet powerful tool: labelling. Organising and labelling your pantry can transform the way you cook, reduce food waste, and make grocery shopping a breeze.

WHY LABEL?

It prevents food waste: Clear labels make it easy to track expiration dates and encourage you to use older ingredients first. No more guessing whether that bag of flour is from 2018; just a quick glance and you’ll know what’s safe to use.

Makes for an easy inventory: A labelled pantry means you can spot what you have (or need) at a glance.

It simplifies meal planning and helps you avoid buying duplicates while grocery shopping.

For allergen alerts: If a family member or housemate has

12 | Winter 2025 • essentialflavours.co.za

food allergies, labelling is essential. It ensures that everyone knows what’s in each container, especially for frequently shared staples like flour, sugar, or oats.

It’s a space-saver: When everything has its place, you free up space in your pantry. Knowing

FOOD LABELLING what’s inside each container and when it expires makes organising your pantry simpler and more efficient.

WHAT TO INCLUDE ON YOUR LABELS:

Ingredient name: This one’s a no-brainer. Label each container by its contents, like “AllPurpose Flour” or “Brown Sugar”, for quick identification.

Expiration date: This is the most critical piece of information. Always check the original packaging for the expiration date and be sure to transfer it to your label.

This will prevent you from using ingredients that could be harmful.

“Best by” date: Not mandatory, but useful for understanding peak flavour. If you have items like spices, oils, or grains that have a “Best by” date, include it for reference.

Purchase date: For staples like rice or pasta, knowing when you bought it can help you gauge freshness and keep track of how long you’ve had it.

NB. If you’ve added something like Sea Salt Flakes – Smoked to a container, make sure it’s labelled as

“Smoked’. This prevents any mix-ups later on.

works well if you frequently swap out ingredients.

LABELLING METHODS FOR HOME COOKS:

BEST PRACTICES FOR PANTRY ORGANISATION & LABELLING

Clear containers + labels: Invest in clear, airtight containers (glass or plastic). This not only extends shelf-life but also makes your labels visible and easy to read.

Erasable labels: For reusable containers, erasable labels are a great option. Brands like Avery offer ones that work with a Sharpie, so you can easily update them as needed.

Fifo (first in, first out): Place older items at the front and newer items at the back. This simple practice ensures you use up what you have before it expires.

Group similar items: Organise by category – baking supplies, grains, spices, canned goods, etc.

It’s easier to locate ingredients when they’re grouped by type.

Chalkboard labels: These are stylish, reusable, and perfect for jars and canisters. Just make sure to use a chalk marker that won’t smudge, especially in humid kitchen environments.

Label maker: For a sleek, professional look, consider investing in a label maker.

It’s perfect for home cooks who want clean, uniform labels with different font sizes and styles.

Painter’s tape + pen: On a budget? Painter’s tape and a simple pen are all you need for quick, removable labels. This option

Do a regular expiration check: Make it a habit to inspect your pantry every few months. Discard anything expired and reorganise to keep everything fresh and accessible.

Proper storage: Store items in airtight containers in a cool, dry, and dark place. This will preserve the freshness of your pantry staples for longer.

Accessibility: Store frequently used items at eye level, while less-used items can be placed on higher or lower shelves. This will save you time and effort when you’re cooking.

essentialflavours.co.za • Winter 2025 | 13

PICKLING & PRESERVING

Relishing the practice of pickling & preserving Preserve the moment! This guide is jam-packed with tips and tricks that will have you pickling your heart out.

By Grant Bushby One of the advantages of turning up late to a farmers’ market is the really good deals you can get on bags of fruit and veg that stallholders don’t want to haul back home because they are almost past their sell-by date. I recently returned home from one such outing laden with bags of apricots, zucchini, tomatoes and eggplants that I picked up for next to nothing. My plan? To try my hand at pickling and preserving to create pantry staples that the family could not only enjoy in the months ahead, but that could also be gifted to friends and family on special occasions. How much more meaningful is it to give a jar of homemade jam or chutney rather than a bottle of wine when invited to a home for dinner?

Many people are put off making preserves because they think it’s a long and complicated process. They couldn’t be more wrong. Here are four easy-to-make recipes – a chutney, a jam, a relish and a pickle – that will have you hooked.

EGGPLANT CHUTNEY This chutney can be served with curries, as part of a cheese and charcuterie platter, and it can spice up a boerie roll.

3.

4.

Makes 6 x 400g jars INGREDIENTS • • • • • • • • •

2 large eggplants, diced 3 teaspoons salt ¼ cup vegetable oil ¼ cup yellow mustard seeds 2 teaspoons coriander seeds 2 teaspoons cumin seeds 2 onions, finely diced 4 garlic cloves, minced 1 thumb-size piece of ginger, peeled and minced 1 teaspoon ground turmeric ½ teaspoon red chilli flakes (or more, if you like your chutney hot) 400g chopped tomatoes 450ml apple cider vinegar 2 cups sugar

• • • • •

5.

6.

METHOD 1.

2.

Combine the diced eggplant and salt in a colander and set aside to drain for 20 minutes.

Heat the oven to 120°C. Clean 4-5 medium-sized glass jars in hot soapy water,

7.

rinse and place in the oven for 30 minutes to sterilise.

Place lids in a heatproof bowl, pour over boiling water and set aside.

Heat oil in a large, wide saucepan over medium heat.

Add the mustard, coriander and cumin seeds and cook, stirring often, until the mustard seeds start to pop.

Add the onion, garlic, ginger, turmeric and chilli flakes and cook for 5 minutes, stirring until soft. Add the remaining ingredients, including the well-drained eggplant (squeeze the eggplant to release as much liquid as possible), stir well and bring to the boil.

Reduce the heat and simmer for 40-50 minutes or until reduced and thick.

Remove the jars from the oven and carefully ladle in the hot chutney, allowing 1cm of space at the top of each jar. Screw the lids on immediately and set aside to cool.

After the jars have cooled, label them and store in the pantry for up to 12 months.

Store opened jars in the fridge.

14 | Winter 2025 • essentialflavours.co.za

Tips for preserving •

• •

Always wash and sterilise your jars and lids beforehand to avoid contamination.

Ensure your jars seal properly Label your jars, adding ingredients used and date made.

PICKLING & PRESERVING

COURGETTE PICKLE One of my all-time favourite preserves is Courgette Pickle. It is so delicious and so versatile and will impress friends and family. It can be used to garnish a hamburger or paired with charcuterie, pâtés and smoked fish. Easy to make and wonderful to have on hand, it keeps indefinitely in the fridge.

4.

5.

Makes 1 litre

6.

INGREDIENTS • • • • • • • • •

450g courgettes, ends trimmed 1 small onion, thinly sliced 2 tablespoons kosher salt ice water and ice cubes 2 cups apple cider vinegar 1 cup sugar 1½ teaspoons mustard powder 1½ teaspoons yellow mustard seeds 1 teaspoon turmeric

METHOD 1.

2.

3.

4.

5.

Using a mandolin, cut the courgettes lengthwise into very thin slices. If you don’t have a mandolin, try slicing them by hand with a very sharp knife or slice into thin rounds.

Place the courgette and onion slices in a large bowl, sprinkle liberally with salt, and cover with ice-cold water. Add a few ice cubes to keep it cold. Leave for an hour, then drain and dry the slices thoroughly between kitchen towels or in a salad spinner. Set aside.

In a large saucepan, combine the apple cider vinegar, sugar, mustard powder, mustard seeds, and turmeric. Simmer over medium-high heat for about 3 minutes. Turn off the heat and set aside until just warm to the touch.

Tip the dried courgette and onion slices into the liquid and stir well.

Spoon the mixture into the sterilised jars, secure the lids tightly, label, and refrigerate for at least a day before serving.

discarding the liquid, and place in a large pot with the curry powder, mustard powder, chilli flakes and vinegar. Bring to a boil and boil for about 15 minutes.

Stir in the sugar until dissolved and continue to boil gently for another 75 minutes.

In a small jug, mix the cornflour and cold water into a smooth paste and stir into the boiling sauce until it’s slightly thickened (about 2 minutes).

Remove from heat, pour into sterilised jars and seal with lids.

Label and store in the pantry.

Once opened, refrigerate.

EASY PEASY APRICOT JAM

TOMATO RELISH A wonderful accompaniment to scrambled eggs. Pop on hotdogs and hamburgers too, or stir into pasta.

Makes 5 x 250g jars

There’s nothing more scrumptious than a slice of hot, buttered toast slathered with chunky apricot jam. This recipe has only three ingredients and couldn’t be any easier.

INGREDIENTS

Makes 10 x 250g jars

• • • • • • • • • • •

2 kg ripe tomatoes, skinned and chopped Boiling water 2 large onions, diced 1 tablespoon sea salt 1 tablespoon curry powder 1 tablespoon mustard powder 1 teaspoon chilli flakes 1 cup malt vinegar 1 cup sugar 2 tablespoons cornflour 1 tablespoon cold water

METHOD 1.

2.

3.

Place the tomatoes in a large bowl and pour over boiling water. Let it stand for 15 minutes then discard the water and peel off the skins.

Core and chop the tomatoes, then dice the onions. Place them both in a bowl, sprinkle with sea salt and leave to stand for at least 4-8 hours.

Pour the chopped tomatoes and onions into a colander,

INGREDIENTS • • •

2 kg apricots, pitted and sliced 2 kg sugar 1 tablespoon lemon juice

METHOD 1.

2.

3.

4.

5.

Mix apricot slices and sugar in a large, non-corsrosive bowl and leave in a cool, dark space for 8–12 hours.

Transfer the mixture to a large pot, add the lemon juice, and bring to a boil. Boil hard until starting to set (6–8 minutes).

To test, spoon a small amount onto a dry plate. After a minute, push your finger through the jam; if a skin has formed, the jam is ready.

Decant the jam into sterilised jars and seal with lids. Label the jars when cool and store in the pantry.

Keep opened jars in the fridge.

essentialflavours.co.za • Winter 2025 | 15

Food

CHEF’S WISDOM

for thought

From the very first day of your culinary journey, life in the kitchen feels like a sprint. In the blink of an eye, you’re an intern in a bustling restaurant, meeting an incredibly diverse group of people. Chefs who are also mothers, fathers, entrepreneurs, travellers, photographers – they all come together in one space, not just to create extraordinary flavours, but to craft a memorable experience for diners.

By Kira van Niekerk

D

uring my internship, I crossed paths with remarkable individuals whose advice left lasting impressions.

These are the pieces of wisdom I carry in my back pocket, ready to be hauled out for whatever challenge life throws my way.

One of the earliest tips I got was from a chef who simply said, “Just cook.” He was probably riffing off the Nike payoff line, but it was true, and it stuck. Especially because, as a young chef eager to make my mark, I’d often find myself overthinking the process, obsessing over every detail of the dish. But this advice reminded me that at the core, cooking is something I’ve always done – whether for myself, for family, or for friends. And also, that cooking, like life, was more than just the sum

of its parts. By embracing that, I began to realise that the experience and passion that come with practice would help me simplify even the most complex recipes.

In my final year of studies, I overheard my lecturer say, “Good food takes time”. That resonated deeply. Chefs are often in a race against the clock, scrambling to complete prep before the first guests arrive. In that rush, shortcuts become tempting. I, too, fell into that trap. But from countless scoldings and having to restart, I learned an invaluable lesson: doing things the right way takes time, but that’s okay – more than okay, in fact.

It means fewer mistakes, less stress, and no need for a redo.

Finally, nearing the last few months of my industry placement, I

16 | Winter 2025 • essentialflavours.co.za

discovered something significant about the restaurant I was working at: it wasn’t just the food that drew me in, but the chefs’ attitudes.

They were passionate about delivering the finest plate of food – and it wasn't just for the sake of the guests; it was because each dish represented their finest effort: it was who they were. The pride they took in their work was palpable. This attitude became a kind of armour for them – shining and unshakeable. And it wasn’t just about skill; it was about mindset.

A positive attitude in the kitchen transforms the way you approach every challenge. It helps you power through the stress of a busy service, knowing that each dish you present is a reflection of your dedication, your creativity, and your identity as chef.

a Fresh egg is Nulaid

Customer Care Line: 0861 NULAID (685243)

Visit our website: www.nulaid.co.za

Eggs:

EGGS

the ultimate fuel for growing teens

Who knew something as simple as an egg could be packed with the nutrients busy teens need?

Loaded with high-quality protein, essential vitamins, and minerals, eggs help fuel growing bodies and brains through the chaos of teen life. Let’s crack into the details and see why eggs deserve a spot on every teen’s plate.

The power of protein

The teen years bring growth spurts, sports, and late-night study sessions, making protein essential. Eggs provide 7g of highquality protein and all nine essential amino acids – crucial for muscle growth, repair, and brain development. The best part?

Eggs are easy to find, budget-friendly, and perfect for everything from a quick breakfast to a post-sports snack.

Talk about a teen-friendly food!

Supercharged immunity

Keeping teens healthy and in the classroom (instead of stuck in bed with a cold) starts with good nutrition.

Protein supports immunity, but eggs offer even more – selenium and zinc, two antioxidants that help keep immune systems strong. Adding eggs to their meals is a simple (and tasty) way to help teens stay sharp, active, and ready to take on the day.

Steady energy

The egg-cellent news keeps coming. Eggs help keep teens fuller for longer, providing steady energy for school, sports, homework marathons, and late-night study sessions. Plus, that long-lasting fullness can curb mid-afternoon junk food cravings, reducing mindless and unhealthy snacking.

Building strong bones

Eggs bring the sunshine… literally!

Egg yolks contain vitamin D, essential for bone health and growth. Since the teen years are filled with rapid growth and structural changes, getting enough vitamin D is vital. Adding eggs to meals helps lay a solid foundation for strong, healthy bones.

18 | Winter 2025 • essentialflavours.co.za

Cooking Guide:

EGGS

Boosting brainpower

Eggs are great for the body and the brain! They contain choline, a key nutrient linked to memory, learning, and overall nervous system function.

Choline supports brain development, focus, and communication between brain cells. For teens juggling school, sports, and social life, eggs are a smart choice to keep their minds sharp and their energy up.

So, next time you’re looking for a quick brekkie or lunchbox filler, remember that eggs are your teen’s ticket to better energy, stronger bones, and a sharper mind. Whether scrambled, boiled, poached, or baked, eggs are the perfect addition to a healthy, balanced diet.

Follow EGGcellentFood on Facebook and Instagram @eggcellentfoodsa for more recipes and nutrition tips. For further information, visit www.sapoultry.co.za.

ULTIMATE EGG SALAD SANDWICH

By South African Poultry Association This egg salad makes a delicious filling for rolls, baguettes, or health bread. It's perfect for lunchboxes or road trips, as it keeps well in a sealed container in the fridge for 2–3 days.

Serves: 6 Preparation time: 10 minutes Cooking time: 10 minutes

• • • • •

METHOD 1.

2.

INGREDIENTS • • • • •

6 hard-boiled eggs, peeled 80ml (⅓ cup) mayonnaise 10ml (2 teaspoons) whole grain mustard 5ml (1 teaspoon) fresh lemon juice ½ stalk celery, very finely chopped

30ml (2 tablespoons) finely chopped chives salt and pepper, to taste paprika, to sprinkle sliced health bread or baguette, to serve fresh chives, to garnish

3.

4.

5.

Roughly chop all the hard-boiled eggs (or 4 only, if you want to reserve some whole eggs for presentation) and transfer to a medium bowl. Mash slightly with a fork to break up the yolks.

Add mayonnaise, mustard, lemon juice, celery, and chives.

Mix until evenly combined.

Season with salt and pepper.

If using a baguette, slice it in half lengthwise and spread the egg salad on the bottom half.

Sprinkle the egg salad with paprika.

Garnish with fresh chives and top with the other half of the baguette or a slice of bread.

Customer Care Line: 0861 NULAID (685243)

Visit our website: www.nulaid.co.za

TEST KITCHEN TIPS

THE STRENGTH OF GARLIC DEPENDS ON HOW YOU CUT IT

Garlic is one of the most versatile and beloved ingredients in the kitchen, but did you know that its strength and flavour can change depending on how you cut it? Whether you’re roasting, sautéing, or making a fresh garlic paste, the way you prep your garlic has an impact on the intensity of its flavour.

The science behind it:

When garlic is chopped, minced, or crushed, an enzyme called alliinase is activated, converting alliin (a sulphur compound) into allicin, which is responsible for garlic’s signature pungency. The more finely you cut or crush the garlic, the more allicin is released, making it stronger and more aromatic.

Cutting tips for desired flavour:

Whole Cloves: If you want a mellow garlic flavour, leave the cloves whole or just crush them slightly. Whole cloves will infuse dishes like stews or roasts with a subtle, sweet garlic essence.

Sliced: Slicing garlic creates a milder flavour than mincing but still packs a noticeable garlic punch. Sliced garlic works well for dishes where you want to taste garlic without it overpowering everything.

Minced: Mincing will release more allicin, resulting in a much stronger and sharper flavour. Use minced garlic for dressings, marinades, or any dish in which garlic is a key player.

Crushed: Crushing (using a garlic press or the side of your knife) brings out the most intense, raw garlic flavour.

Perfect for bold dishes like garlic butter or garlic-heavy pasta sauces.

Pro Tip: If you want a really intense garlic flavour, let your chopped or minced garlic sit for about 10 minutes before cooking. This gives the allicin time to fully develop.

So next time you’re cooking with garlic, consider how finely you’re cutting it to control the flavour strength. A small change in technique can make a big difference to the taste of your dish!

20 | Winter 2025 • essentialflavours.co.za

Echinacea

Yarrow

GARDENING

Easy medicinal herbs to grow

Chamomile

Many common herbs offer significant health benefits, supporting immunity and relieving minor ailments. Growing these herbs in your own garden provides easy access to these remedies, all while deepening your connection to nature.

1. Echinacea (Echinacea purpurea)

This vibrant herb is most renowned for its immune-boosting qualities, often used to shorten the duration of colds. Echinacea is easy to grow in full sun and in well-drained soil. The purple/pink flowers will brighten your garden and provide you with an essential herb for your natural medicine cabinet.

2. Yarrow (Achillea millefolium)

Catnip

Yarrow is a hardy herb known for its anti-inflammatory properties and ability to treat wounds. It thrives in full sun and well-drained soil.

The feathery foliage and colourful blooms make it a lovely addition to your garden, and it’s versatile in treating both digestive and external ailments.

3. Chamomile

Chamomile is famous for its calming properties, especially in teas that help with sleep and relaxation. It grows best in mild climates with full sunlight and well-drained soil. The delicate flowers also add beauty to your garden, making it both a therapeutic and ornamental addition.

ermint Pepp

4. Catnip (Nepeta cataria)

While famous for attracting cats, catnip also has calming effects on humans. It’s commonly used to alleviate stress, anxiety, and digestive discomfort. Catnip grows well in full sun or partial shade and is highly resilient, making it ideal for novice gardeners.

5. Peppermint

Peppermint is well-known for its digestive benefits, often used to relieve nausea, bloating, and indigestion. This hardy herb thrives in well-drained soil and partial shade, making it an excellent choice for your garden or a pot on your kitchen counter. Not just medicinal, it also adds a refreshing scent to your garden or home.

22 | Winter 2025 • essentialflavours.co.za

GARDENING

STARTING YOUR MEDICINAL HERB GARDEN: A STEP-BY-STEP GUIDE

Now that you know the benefits of these medicinal herbs, here’s how to start your own herb garden:

Step 1: Planning your garden

Consider which herbs are most useful to you and your family. Think about common health issues you face - whether it’s calming chamomile for stress relief or peppermint for digestive discomfort you need – and tailor your garden to those. Assess your available space, whether it’s a backyard or a couple of containers or planters.

Step 2: Choosing your herbs

Start with 5-10 herbs that suit your climate and gardening skills.

Focus on easy-to-grow options like peppermint, chamomile, and echinacea. Group herbs by their growth habits (annuals vs. perennials) and size to ensure proper spacing in your garden layout.

Step 3: Selecting the site

Choose a sunny, sheltered location for your garden, one that receives light from the north, east, or west. Ensure the soil drains well. If your soil is heavy, improve it with compost to encourage good root growth and prevent waterlogging.

GARDENING

Step 4: Designing the layout

Plan your garden’s layout to suit your space and aesthetic. For a formal design, use straight lines and geometric shapes; for a more relaxed look, use curved paths and organic shapes. Taller herbs, like echinacea and yarrow, should be placed at the back, while shorter herbs, like chamomile and catnip, can go in front.

Step 5: Preparing the soil

Clear the area of weeds and debris, then level the soil. If you’re adding hardscape elements like pathways, do so before planting. Mix compost or organic material into the soil to fertilize. Water the area and allow it to settle overnight.

Step 6: Planting your herbs

Water your herbs thoroughly before planting. Loosen their roots gently and place them into the holes, adding organic fertilizer such as bone meal or fishmeal in there to encourage healthy growth. Using your hands, cover the roots with soil and pat down, then water again to settle the soil.

STARTING FROM SEEDS Step 1: Follow the instructions on seed packets

Step 3: Caring for your garden

Especially with regard to soil temperature and moisture Water your newly planted herbs deeply but less frequently, levels. Keep the seeds moist and provide a humidity dome avoiding over-watering. Most medicinal herbs thrive in wellfor better germination. For seedlings, acclimate them to drained, slightly rocky soils. Keep an eye on each herb’s outdoor conditions gradually before planting them in your specific care needs, adjusting sunlight, watering, and soil garden. conditions as necessary.

Step 2: Spacing and arrangement

Before planting, lay out your herbs to ensure proper spacing for their full growth. Some herbs, like yarrow, will spread, while others, like echinacea, grow tall. Giving each plant ample room ensures they’ll thrive without overcrowding.

24 | Winter 2025 • essentialflavours.co.za

With these steps, you can easily grow your own medicinal herb garden, providing you with natural remedies and adding beauty to your outdoor space. Whether you’re using peppermint for digestive relief or chamomile for relaxation, your garden will serve as both a wellness tool and a tranquil escape. Happy gardening!

GLOBAL FLAVOURS

Q&A

WITH CHEF BRADLEY LARUE – SEYCHELLES @GouNotikCafe Address: La Passerelle, on Grandcourt Road in Victoria, on the waterfront side.

How do the African, Indian, French, and Chinese influences shape the flavours of Seychelles cuisine?

Seychelles cuisine is a true reflection of its history and cultural diversity. The African influence is evident in the use of rich, slow-cooked stews and tropical ingredients like breadfruit and cassava.

Indian spices such as curry leaves, turmeric, and cinnamon bring warmth and depth to dishes, especially in Creole curries. The French have contributed refined cooking techniques and rich delicate sauces. Meanwhile, the Chinese contribution is found in the inclusion of soy sauce, stir-frying methods, and rice as a staple accompaniment.

What’s your favourite dish from Seychelles, and how does it represent Creole cooking?

Octopus curry with a side of boiled cassava. This dish embodies the essence of Creole cooking with its bold spices, fresh ingredients, and slow, flavourful preparation. This dish is a staple at gatherings and is highly requested for catering, reflecting its deep-rooted cultural significance.

The octopus is simmered in a rich, coconut-based sauce infused with turmeric, curry leaves, cinnamon, and masala, allowing it to absorb the aromatic flavours. The result is a dish that is both comforting and deeply satisfying. Octopus curry perfectly represents Creole cuisine because it fuses Indian spices, African heartiness, and French culinary techniques, which all come together to create something that is uniquely ours.

What are the key techniques South African home cooks should know when cooking Creole dishes?

Mastering the balance of spices is crucial. Unlike some cuisines where heat dominates, Creole dishes focus on layering flavours: aromatics like garlic, ginger, and onions form the base, followed by a careful blend of spices. Another essential technique is slow cooking, which enhances depth and richness in curries and stews. Lastly, grilling over an open flame is a traditional method for preparing fresh seafood, bringing out its natural sweetness while infusing a subtle smokiness.

What are some common ingredient substitutes for making Seychelles dishes at home in South Africa?

While some Seychellois ingredients might not be essentialflavours.co.za • Winter 2025 | 25

GLOBAL FLAVOURS

readily available in South Africa, there are excellent substitutes. For example, kingfish, grouper or red snapper, commonly used in Seychelles, can be replaced with yellowtail or snoek.

If breadfruit is unavailable, butternut squash or potatoes work well as side dishes. Fresh coconut milk is a key ingredient in many Creole dishes, and while store-bought versions can be used, making your own from fresh coconuts will yield the best flavour.

How has your approach to Creole cooking evolved over the years? Any tips for aspiring chefs?

Over the years, I’ve learned that while tradition is important, innovation keeps a cuisine alive. I respect the traditional methods and ingredients of Creole cooking, but also experiment with modern techniques to elevate flavours and presentation. My advice to aspiring chefs is to understand the roots of a cuisine before trying to modernise it.

Learn the fundamentals, respect the ingredients and, most importantly, cook with passion. Creole food is about bringing people together, so always cook with heart.

landscapes, and a rich cultural heritage. For South Africans, it’s ideal, with direct flights and no visa requirements. The islands offer relaxation and adventure – whether it’s exploring the vibrant marine life, hiking through breathtaking national parks, or indulging in the diverse Creole cuisine. The warmth of Seychellois hospitality makes it an unforgettable experience.

What food experiences or markets should a culinary traveller explore in Seychelles?

For an authentic taste of Seychelles, a visit to the Sir Selwyn Selwyn-Clarke Market in Victoria is a must. This bustling market is the heart of local food culture, offering fresh seafood, tropical fruits, fragrant spices, and traditional Creole ingredients. For those looking for high-quality produce suited to fine dining, ISPC Supermarket Fresh Beau Vallon is the go-to spot, supplying premium ingredients used mostly in hotels and restaurants. Exploring street food stalls is also highly recommended—grilled fish, coconut curries, banana fritters and fruit salads are just some of the delights waiting to be discovered.

If you could only cook one Seychelles dish for the rest of your life, which would it be?

Without hesitation, it would have to be bat curry – a cherished dish in my home, with preparation and cooking techniques passed down from my father. It represents my childhood, culinary identity, and the flavours I grew up loving. The taste is bold, aromatic, and deeply rooted in tradition.

Preparing it requires patience and skill, but the result is a dish rich in flavour that sparks conversation in my home, preserves heritage, and brings my family together – embodying everything Creole cuisine stands for.

What’s the biggest mistake people make when cooking Creole food, and how can they avoid it?

A common mistake is overcooking seafood. Creole cuisine celebrates the freshness of ingredients, and overcooking prawns, crabs, or fish can ruin their delicate texture and natural sweetness. Another issue is deepfrying fish too aggressively, which even Seychellois home cooks like to do. This can mask its true flavour. The key is to cook seafood just enough to keep it tender and moist—whether grilled, fried, or simmered in a curry.

What makes Seychelles a unique travel destination for South Africans?

Great beaches, lush tropical

26 | Winter 2025 • essentialflavours.co.za

A string of pearls in the Indian Ocean.

A legendary beauty of 115 islands scattered between 4° and 10° south of the Equator like pearls in the western Indian Ocean’s warm azure waters! www.seychelles.com

GLOBAL FLAVOURS

2.

3.

4.

5.

6.

GRILLED FISH (PWASON GRIYE) INGREDIENTS • • • • •

1 whole fish (such as Red Snapper) 2 cloves garlic, minced 1 small onion, chopped 1 tablespoon fresh parsley, chopped 1 tablespoon fresh thyme, chopped

• • • • •

3 small chilli peppers, chopped (optional) 1 lime, juiced salt and pepper to taste 2 tablespoons vegetable or olive oil 1 teaspoon Creole spice mix (or a mix of crushed cumin, coriander, cinnamon, nutmeg)

TIPS: Use fresh and locally sourced ingredients for the best flavour. For a traditional touch, grill the fish in banana leaves over open fire if available. Pair the dish with rice and papaya/mango chutney for a complete meal.

METHOD 1.

cooking.

In a bowl, mix together garlic, onion, parsley, thyme, chilli pepper (if using), lime juice, salt, pepper, and Creole spice mix. Add the oil and mix well.

Rub the marinade all over the fish, making sure it gets into the slits. Cover and refrigerate for at least 30 minutes to an hour.

Heat a grill to mediumhigh heat. Place the fish on the grill and cook for about 3 minutes per side, or until it flakes easily with a fork.

Serve hot with a side of papaya chutney or a tomato-based sauce for added flavour.

Clean and pat dry. Make a few slits on both sides for even

COCONUT CRAB CURRY (KARI KRAB) INGREDIENTS •

• • • • • • • •

28 | Winter 2025 • essentialflavours.co.za

6-8 whole crabs (Giraffe Crab is best, if available), cracked and cleaned (for 4 persons) 3 tablespoons vegetable or olive oil 1 large onion, finely chopped 3 cloves garlic, crushed 1-inch knob fresh ginger, grated 1-3 hot chilli peppers, sliced (depending on desired spiciness) 1 tablespoon turmeric 10 curry leaves 1 cinnamon leaf (or stick if

GLOBAL FLAVOURS

• •

not available) ¾ teaspoon salt 1 freshly grated coconut, mixed with warm water and strained through a cheesecloth or fine-mesh sieve for a thick coconut milk (or 1 can coconut cream)

METHOD 1.

2.

3.

4.

5.

6.

7.

Clean and crack the crab into manageable pieces.

In a large pot, heat the oil over low heat. Add the onion, garlic, ginger, and curry leaves. Cook until the onion is translucent and aromatic.

Stir in the turmeric and add the cinnamon leaf; cook for a minute until fragrant.

Add the crab pieces to the pot; gently stir to coat with the spice mixture. Be careful not to break them.

Add coconut milk or cream and stir well. Season with salt and add the sliced chilli peppers.

Bring the mixture to a boil.

NB. If using fresh coconut milk, do not cover the pot as this may cause the coconut milk to split. Reduce the heat to low and simmer for 10 to 15 minutes until the sauce thickens.

Serve hot over basmati rice or with a side of boiled cassava, accompanied by mango chutney.

GRILLED OCTOPUS SALAD WITH MANGO & VANILLA DRESSING (SALAD ZOURIT) INGREDIENTS For grilling • 1 whole octopus • 2 tablespoons salt • 3 garlic cloves, chopped • 1 tablesoon sunflower oil • 1 tablespoon chopped coriander For the salad • 1 onion, sliced • 100g cucumber, cubed • 1 mango, cubed • 1 tomato, cubed • 1 tablespoon chives • 1 orange bell pepper, julienned

2.

3.

4.

the octopus in boiling water.

Cook for 40 minutes until tender. Cut each tentacle into 3cm pieces; marinate with garlic, coriander and sunflower or olive oil.

Preheat a grill or griddle pan to medium-high heat.

Grill the octopus meat until nicely charred. For a smokier flavour, grill over an open flame on a barbecue grill.

In a large bowl, combine the ingredients for the salad.

Slice the vanilla pod down the middle, then use the back of a knife to scrape out the seeds. Vanilla extract, not essence, can be used as a substitute. Add lemon juice and oil, and whisk together until the mixture thickens to form a vinaigrette. Season with salt and pepper.

For the dressing • 3 tablespoons vegetable or olive oil • 1 lemon, juiced • 1 vanilla pod

TO SERVE: Scatter the octopus on top of the salad, drizzle the vinaigrette on top or toss everything together and serve.

METHOD

TIP: For added flavour, and as a garnish, sprinkle with chopped parsley and chilli peppers, or top the salad with tropical fruits like pineapple or avocado if you prefer.

1.

Rub the octopus with salt for 10 minutes to remove the slimy texture. Wash to remove the salt, then place

TIPS: Using fresh and locally sourced ingredients gives the best flavour. Traditionally, this dish is served with rice. For a more authentic touch, use Giraffe Crab if available.

did you know!

The national dish of Seychelles is “FISH CURRY”

essentialflavours.co.za • Winter 2025 | 29

Yes

, choosing the right onion makes a difference!

WHITE

ONION Crunchiest and sweetest: use on burgers, in sandwiches, salsas and chutneys.

RED

ONION Best for eating raw: use for guacamole, pickled onions, and salads.

YELLOW

ONION Best for allround cooking: great for caramelising, roasting, and used in sauces, soups and stews.

SHALLOT

ONION Milder and less punchy: use for garnish, vinaigrettes.

GREEN

ONION

Adds colour and texture: use for stir-fries, pancakes, tacos, scrambled eggs.

30 | Winter 2025 • essentialflavours.co.za

TOFU ‘MOZZARELLA’ STICKS & HERBY MAYO

VEGGIES & SIDES

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ESSENTIAL RECIPES - VEGGIES & SIDES

TOFU ‘MOZZARELLA’ STICKS & HERBY MAYO

By Chantal Lascaris @chantal_lascaris Tofu is a staple for vegetarians and a plant-based favourite. It is high in protein and contains all the essential amino acids your body needs. Here it's a perfect substitute for mozzarella.

Although mozzarella sticks are normally deep-fried, this baked version retains the golden, crispy outside with a soft, almost gooey inside. You still get that "mozzarella" flavour, but with less fat and fewer calories.

Serve these delicious sticks with herb mayonnaise for dipping.

Makes: ±20 sticks INGREDIENTS For the tofu sticks • 400g firm tofu, drained and patted dry • 1½ cups wholewheat breadcrumbs • 1 cup cake wheat flour • 1 cup low-fat milk • ¼ cup water • ½ teaspoon garlic powder • ½ teaspoon sweet paprika • 1 tablespoon sriracha sauce • 1 teaspoon dried thyme • 1 teaspoon dried basil • salt and pepper, to taste For the herby mayo dip • ½ cup lite or low-fat mayonnaise • 1 tablespoon chopped fresh dill • 1 tablespoon chopped fresh flat-leaf parsley • 1 tablespoon lemon juice • salt and pepper, to taste METHOD 1.

2.

Preheat the oven to 180°C and line a baking sheet with baking paper.

Cut the tofu into sticks (approximately 6cm long and

3.

4.

5.

6.

7.

2-3cm wide). Cover with paper towel and set aside.

Add the breadcrumbs to a shallow dish and set aside.

In a bowl, combine the flour, milk, water, garlic powder, paprika, sriracha, thyme, basil, salt and pepper. Mix thoroughly. Dip the tofu sticks into the batter, coating them completely, then roll them in the breadcrumbs until well coated.

Arrange the tofu sticks on the prepared baking sheet, leaving space between them so they do not touch. Bake for approximately 25 minutes, until golden and crispy on the outside.

Meanwhile, make the dip.

Combine the mayonnaise, dill, parsley and lemon juice.

Season and mix until well combined. Refrigerate until ready to serve.

Once the sticks are golden, remove them from the oven and serve immediately with the dip and a salad.

•

For 1 bread bowl • 1 medium size round ciabatta • butter • grated cheese, as needed METHOD 1.

2.

3.

4.

5.

TOMATO SOUP BREAD BOWL

6.

By Zandeleen Thygesen @zandilions Serves: 1 INGREDIENTS For the soup • 1 head garlic • 3 tablespoons oil (optional, for roasting) • 10 medium sized tomatoes, halved • ½ medium onion, quartered • ½ red pepper, roughly chopped • 2 teaspoons Italian seasoning • salt and black pepper, to taste • 1 ½ - 2 cups low-sodium vegetable stock

32 | Winter 2025 • essentialflavours.co.za

⅓ cup double cream

7.

Preheat the oven to 230°C. Cut about 1cm off the top of the garlic head to expose the cloves. Drizzle with oil, if using, wrap it in foil, and seal tightly.

Arrange the tomatoes, onion, and red pepper on a baking tray. Sprinkle with Italian seasoning, salt, and black pepper. Drizzle with oil, if using, then toss to coat evenly. Place the wrapped garlic on the tray.

Roast for 50-60 minutes, until the vegetables are tender and slightly caramelised. Remove the garlic from the foil and allow it to cool.

Transfer the roasted vegetables to a blender and squeeze out the softened garlic cloves, discarding the skins. Add 1 ½ cups of vegetable stock and cream and blend until smooth, adding more stock if needed, for a thinner consistency. Adjust the seasoning if necessary.

Using a small knife, cut around the inside of the bread (being careful not to cut through the sides) and scoop out the centre of the bread – save this for later.

Butter the inside of the bread and place cheese around the inner edge of the bread bowl.

Bake in a preheated oven at 180°C for 10 minutes, or until the cheese has melted.

Remove the bread bowl from the oven. Fill with tomato soup, and serve.

pro tip Stir in a spoonful of pesto at the end for a rich, herby finish that beautifully enhances the natural sweetness of the tomatoes.

ESSENTIAL RECIPES - VEGGIES & SIDES

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RHODES QUALITY BUTTER BEAN SHAKSHUKA This winter, try our spin on this popular Middle Eastern recipe. Simple to prepare, the perfect blend of our delicious tomatoes, butter beans and Hinds Spices Chilli Flakes, this is a dish the whole family will love.

INGREDIENTS • • • • • • •

30 ml (2 T) olive oil 2 cloves garlic, crushed 1 onion, chopped 1 x red pepper, seeded and chopped 1 x 400 g Rhodes Quality Tomatoes, Chopped & Peeled 1 x 400 g can Rhodes Quality Butter Beans 1 x 50 g Rhodes Quality Tomato Paste

• • • • • •

10 ml (2 t) Hinds Spices Paprika Hinds Spices Chilli Flakes to taste 5 ml (1 t) ground cumin Salt and freshly cracked pepper 4 large eggs 65 ml (¼ C) fresh parsley, chopped

To serve: fresh crusty bread for dipping

METHOD 1. Heat the oil in a heavy bottomed saucepan.

2. Cook the garlic and onion until softened.

3. Add the red pepper and fry for a few minutes more.

4. Add the Rhodes Quality Tomatoes and Rhodes Quality Tomato Paste.

5. Add the Hinds Spices Paprika, Hinds Spices Chilli Flakes and cumin, and season to taste.

6. Simmer the sauce over a low heat until thickened.

7. Add the Rhodes Quality Butter Beans and heat through.

8. Make four wells in the sauce and crack an egg into each well.

9. Cover with a lid and continue to simmer until the eggs are cooked to your liking.

10. Top with parsley and serve immediately with the fresh bread.

5 WAYS TO USE LEFTOVER TOMATO PASTE:

1. Add an extra level of umami flavour to stews with a spoonful of tomato paste.

2. Whisk tomato paste with vinegar, olive oil, and herbs to make a bright vinaigrette.

3. Use as a delicious homemade pizza base topping.

4. Dial up the flavour of your soups with a dollop of tomato paste.

5. Blend tomato paste with Greek yogurt, garlic and herbs for a tangy and delicious dipping sauce.

GENTLE BITES

Soft foods

for seniors

As we age, certain health challenges can make eating a more difficult and less enjoyable experience. For seniors facing dental or swallowing difficulties, creating dishes that are not only nourishing but gentle on the palate is essential. These meals offer both physical nourishment and emotional comfort, making them perfect for everyday enjoyment.

For seniors, mealtime can be challenging. Soft foods become crucial as they provide the necessary nutrients in a way that’s easier to consume.

These gentle meals also contribute to an overall sense of wellbeing, making mealtime a more pleasant experience.

When preparing meals, focus on ingredients that are warm, comforting, and easy to digest. Some excellent choices include: • • • •

Warm grains: Oatmeal, polenta, and soft bread products are great options.

Hearty soups: Puréed soups made from vegetables, beans, or lentils are nutritious and soothing.

Tender meats: Flaky fish, slow-cooked beef or lamb, and well-cooked lentils are ideal protein sources.

Warm fruits: Cooked apples, pears, or prunes can add natural weetness and warmth to meals.

Soft and easy-to-chew meals

Here are a few simple recipes that can be made at home.

CREAMY LENTIL SOUP INGREDIENTS • • • • • •

1 cup cooked red lentils 1 cup vegetable broth ¼ cup coconut cream 1 teaspoon dried thyme chopped fresh flatleaf parsley to garnish salt and pepper to taste

METHOD 1.

2.

3.

4.

Cook lentils until soft.

Blend cooked lentils with vegetable broth until smooth.

Add coconut cream if desired, for extra creaminess.

Season with salt, pepper, and thyme and serve warm, garnished with chopped flatleaf parsley.

TIP: This soup can be made in batches and stored in the fridge for up to three days, or frozen for longer storage. Simply reheat and add a splash of milk or broth to restore its creamy texture.

36 | Winter 2025 • essentialflavours.co.za

GENTLE BITES

WARM APPLE & OATMEAL BOWL INGREDIENTS • • • •

1 cup oatmeal 1 cup water or milk ½ cup cooked (peeled) apples 1 teaspoon ground cinnamon

METHOD 1.

2.

3.

Cook the oatmeal according to package instructions using water or milk.

Add cooked apples and cinnamon to the oatmeal.

Mix well and serve warm.

CREAMY ZUCCHINI & LEEK PURÉE INGREDIENTS • • • • • •

2 zucchinis (courgettes), peeled and chopped 1 leek, white part only, sliced 1 cup vegetable broth ¼ cup cream or milk 1 tablespoon butter salt and pepper to taste

METHOD 1.

2.

3.

4.

In a pot, sauté the leek in butter until soft (about 5 minutes).

Add the zucchini and vegetable broth, cooking until tender (about 10-15 minutes).

Blend everything until smooth, adding cream or milk for a creamy consistency.

Season with salt and pepper, then serve warm.

essentialflavours.co.za • Winter 2025 | 37

MI S

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LI WITH CHEES Y CCO P OL RO E DB NT TE

A

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S IVE

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RED

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MISO BUTTERNUT SOUP

5.

By Zandeleen Thygesen @zandilions Serves: 4

6.

INGREDIENTS • • • • • • • • • • • •

1.25kg butternut squash 2-3 tablespoons olive oil 2 shallots, finely diced 2 large garlic cloves, finely diced 6cm piece of ginger, finely diced 1 small red chilli, finely diced (optional, adjust to taste) 4 cups salt-free veggie stock 2½ tablespoons miso 2 tablespoons lime juice 2 tablespoons coconut milk or cream, to serve (optional) fresh coriander, to serve (optional) sesame seeds, to serve (optional)

METHOD 1.

2.

3.

4.

Preheat the oven to 220°C and line a baking tray with a piece of baking paper.

Wash the skin of the butternut squash well.

Instead of peeling and cubing the squash, which requires quite a bit of effort, cut it into 1.5cm slices and then into half-moons. Brush the flesh with a bit of olive oil and bake for about 40 minutes, until caramelised and soft.

Turn the pieces over halfway through the baking time.

When the roasted squash is cool enough to handle, peel off the skin.

Heat 2 tablespoons of oil in a pot over low-medium heat.

Add diced shallots and cook for a minute or so. Then add chopped garlic, ginger, and chilli (if using). Stir the mixture frequently to prevent the aromatics from burning. Cook for about 3-4 minutes.

Once the squash is roasted, add it to the pot and coat it in the shallot, garlic, chilli, and ginger mixture. Add the stock.

7.

8.

Remove the pot from the heat and purée the mixture until smooth, using a hand blender.

Or transfer it to an upright blender and purée.

Put the miso paste in a small bowl with 2-3 tablespoons of warm water. Whisk the miso with a wire whisk until it transforms into a smooth and thick paste.

Return the blended soup to the pot, add the miso paste, and warm it up over low heat (avoid boiling, as excessive heat can destroy the nutritional properties of the miso paste).

Season the soup with lime juice and serve it topped with a bit of coconut cream, fresh coriander, and sesame seeds.

• •

400ml coconut milk 4 packs ramen noodles

For topping • plant-based cream, chilli oil, sesame seeds, spring onion greens, coriander leaves METHOD 1.

2.

3.

4.

RED HOT NOODLES

Toss the pulled mushrooms in oil, liquid smoke, honey, and soy sauce. Roast at 220°C for 15-20 minutes until golden.

Sauté the spring onion whites, garlic, ginger, and chilli crisp (if using). Stir in tomato purée, gochujang, miso, and soy sauce.

Add vegetable stock, coconut milk, and rice vinegar. Simmer for 10 minutes.

Boil the ramen noodles according to the packet instructions. Drain.

Place the noodles in bowls, pour over the broth, and top with crispy mushrooms, plantbased cream, chilli oil, sesame seeds, spring onion greens, and coriander.

By Zandeleen Thygesen @zandilions Serves: 4 INGREDIENTS For the mushrooms • 300g king oyster mushrooms (pulled into strips) • 1 tablespoon oil • 1 tablespoon liquid smoke • 1 tablespoon honey • 2 teaspoons soy sauce For the broth and noodles • 2 tablespoons oil • 1 bunch spring onions (whites and greens separated) • 4 garlic cloves, grated • 5cm ginger, grated or 2 teaspoons ground ginger • 1 tablespoon chilli crisp (optional) • 2 tablespoons tomato purée • 4 tablespoons gochujang • 1 tablespoon miso paste • 2 tablespoons soy sauce • 2 teaspoons rice vinegar • 750ml vegetable stock

ROASTED BROCCOLI WITH CHEESY POLENTA & CHIVES

By Bettina Campolucci Bordi @bettinas_kitchen Cauliflower has had its moment in the limelight in my book, so now I think it’s broccoli’s turn to shine. Poached whole with a zingy dressing over creamy polenta, this dish will impress both your eyes and taste buds.

Serves: 4 INGREDIENTS • • •

2 broccoli heads (about 800g) 1 litre water 4 tablespoons tamari or soy sauce

essentialflavours.co.za • Winter 2025 | 39

ESSENTIAL RECIPES - VEGGIES & SIDES • • •

2cm piece of ginger, grated 2 tablespoons olive oil 2 tablespoons sesame seeds

For the dressing • ½ small red onion, chopped • 1 tablespoon capers, chopped • 1 tablespoon gherkins, chopped • ½ apple, chopped • 60ml olive oil • 1 ½ tablespoons apple cider vinegar • salt and pepper For the polenta • 160g polenta • 960ml water • 60ml plant cream • 30g chives, finely snipped • 1 tablespoon nutritional yeast • salt and pepper, to taste METHOD 1.

2.

3.

4.

5.

6.

7.

8.

9.

Preheat the oven to 180°C. Line a large baking tray with baking parchment.

Prepare the broccoli by chopping 1cm from the base of the stem and peeling the rest of the stem.

Keep the stem and broccoli head intact. Cut each broccoli head in half through the top and down the stem.

Bring a large saucepan of water to the boil and add the tamari/ soy sauce and ginger.

Once boiled, add the four broccoli halves to the pan, blanch for 5 minutes (be careful not to overcook), and then drain.

Lay each broccoli half, flat side down, in the baking tray. Baste with the olive oil and sprinkle with the sesame seeds.

Cook in the oven for 10-15 minutes, or until golden brown.

While the broccoli is cooking, mix all the dressing ingredients together in a bowl until well combined. Set aside.

For the polenta, bring a saucepan of water to the boil and add the polenta. Keep stirring until the mixture starts to thicken. Once thickened, remove from the heat, add the cream, chives, nutritional yeast, and salt and pepper, and mix well.

Serve immediately by adding a big dollop of creamy polenta to

each plate and placing half a broccoli head on top.

10. Drizzle generously with the dressing.

METHOD 1.

2.

CRISPY PARMESAN & PESTO EGG IN A BAGEL

By Zandeleen Thygesen @zandilions Serves: 2 INGREDIENTS • • • • • • • • • • • •

40 | Winter 2025 • essentialflavours.co.za

2 bagels, halved extra virgin olive oil, for drizzling ⅓ cup grated parmesan 3 tablespoons basil pesto 2 eggs kosher salt and black pepper 2 cups rocket 1 avocado, diced ¼ cup fresh dill juice from ½ a lemon 1 tablespoon toasted sesame seeds chilli flakes

3.

4.

Make sure the bagel’s hole is approximately 2cm wide.

Use your fingers to pull the hole bigger or cut the hole bigger, if needed.

Heat the olive oil in a pan over medium heat. Add the top bagel half, cut side facing up, to one side of the pan. To the other side, sprinkle half of the cheese in a circle the size of your bagel. Spoon half of the pesto over the cheese.

When the cheese melts, (about 1 minute), flip the bagel, cut side facing down, onto the cheese.

Crack 1 egg into the bagel hole. Season with salt and pepper. Cover and cook until the whites are set but the yolk is still runny (6 to 8 minutes) or to your preference. Toast the remaining bagel half.

In a bowl, toss together the avocado, rocket, dill, lemon, sesame seeds, chilli flakes, and salt. Serve on the bagel.

Add bacon for extra protein.

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CREAMY SWEET POTATO & LEEK BAKE

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By Bettina Campolucci Bordi @bettina’s Kitchen

• • • • •

SALT & PEPPER DEEP-FRIED BANANA BLOSSOM WITH RÉMOULADE SAUCE

1.

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Serves: 4 INGREDIENTS For the rémoulade • olive oil, for frying • 1 shallot, chopped • 100g plant mayonnaise • 1 tablespoon cornichons, chopped • 1 tablespoon capers, chopped • 1 teaspoon curry powder • small handful of dill fronds, chopped • salt and pepper, to taste For the banana blossoms • 400g tinned banana blossoms, drained and rinsed • 80g chickpea flour • 110ml plant milk of your choice (I use oat milk) • 1 teaspoon apple cider vinegar

½ teaspoon bicarbonate of soda ½ teaspoon baking powder pinch of chilli (hot pepper) flakes olive oil, for frying salt and pepper, to taste

Serves: 6 INGREDIENTS •

METHOD

By Betinna Campolucci Bordi @bettinas_kitchen I have been cooking with banana blossoms for a while, especially during my Retreat cheffing in Bali and Thailand. Accompanied by my favourite rémoulade sauce, this works so well.

I adore potatoes! You may also have noticed that I love leeks, too. The combination of two varieties of potatoes, leeks and cream, slow cooked in an oven dish, is my dream come true.

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6.

To make the rémoulade, fry the shallot in some olive oil in a saucepan set over medium heat for 10 minutes until soft and translucent.

Add the remainder of the rémoulade ingredients to a bowl and mix well. Once the shallots have cooled, add them to the bowl and stir them into the mix.

Pat the banana blossoms dry with some paper towel (they need to be very well-dried for the best results).

Next, make the batter by mixing together the chickpea flour, milk, apple cider vinegar, bicarbonate of soda, baking powder, chilli flakes, and salt and pepper in a bowl. The batter must be used immediately or the bicarbonate of soda will not be effective.

Heat a good amount of oil in a medium frying pan (skillet) to shallow-fry the banana blossoms. Once the oil is hot, grab each banana blossom at the bottom and dip it in the batter. Fry on each side for around 2 minutes, or until nice and crisp.

Once all the banana blossoms have been fried, rest them on some paper towel to soak up any excess oil, and serve immediately with a big dollop of rémoulade on top!

• • • • • • • •

600g sweet potatoes, peeled and washed 600g floury baking potatoes, peeled and washed 1 leek (green part and all) 750ml plant cream of your choice (I like oat cream) 1 tablespoon Dijon mustard a sprig of thyme (leaves only) salt and pepper, to taste 1 tablespoon vegan butter 1-2 garlic cloves

METHOD 1.

2.

3.

4.

5.

Preheat the oven to 180°C. Thinly slice sweet and baking potatoes using a mandolin (if you have one); otherwise, slice them very thinly.

Chop off the end of the leek, slice it in half lengthways.

Wash well between the layers. Then chop into 1cm chunks, including the green part.

Add the cream, mustard, thyme leaves, salt and pepper to a bowl and mix well. Set aside.

Grease the inside of a shallow rectangular oven dish with the butter. Grate the garlic into the dish, spreading it around evenly and mixing it into the butter.

This will give a lovely garlicky hint to the whole dish.

Using half of the potatoes, fill the base of the dish

essentialflavours.co.za • Winter 2025 | 41

ESSENTIAL RECIPES - VEGGIES & SIDES

6.

7.

with layers of both types of potatoes, then add a middle layer of all the leeks and use the remaining potatoes to form the top layer. Make sure you push the top layer down well, as the leeks may be a bit springy.

Pour the cream mixture evenly over the top, making sure everything is well covered.

Pop into the oven for 1 hour until lovely and crisp on top.

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METHOD 1.

ROASTED BUTTERNUT WITH GARLIC, GINGER & SAGE BUTTER

By Fresh Solutions WC A warm, comforting side dish or vegetarian main that celebrates South African produce with depth, aroma, and a modern rustic twist.

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Serves 4-6 as a side dish or 2-4 as a main vegetarian dish INGREDIENTS • • • • • • • •

42 | Winter 2025 • essentialflavours.co.za

1 large butternut, peeled, deseeded, and cut into thick wedges 2 tablespoons olive oil 1 tablespoon fresh ginger, finely grated 3 cloves garlic, minced 4–5 fresh sage leaves, finely chopped 50g unsalted butter salt and black pepper to taste toasted pumpkin seeds and goat’s cheese to garnish (optional)

6.

Preheat the oven to 200°C. Line a baking tray with baking paper.

Place the butternut wedges on the tray, drizzle with olive oil, season with salt and pepper, and toss to coat.

Roast for 25–30 minutes, until golden and tender (turn them over halfway through).

While the butternut is roasting, melt the butter in a pan. Add the garlic, ginger, and sage, and cook gently for 2–3 minutes, until fragrant and slightly browned.

Remove the butternut from the oven, drizzle with the warm sage butter, and toss gently to coat.

Optional: Sprinkle with toasted pumpkin seeds and crumbled goat’s cheese before serving.

ESSENTIAL RECIPES - VEGGIES & SIDES

NUTRITION

Gut feeling: Cooking up a new relationship with food When our gut microbiome is off-balance, so are we, as Chantal Lascaris discovered after a horrific bout of food poisoning. Here she charts her journey back to health through listening to her gut.

By Chantal Lascaris Gut health – two simple words, yet they have a profound impact on our overall wellbeing. For me, it was a rocky journey of trial, error and, ultimately, transformation. As a passionate cook and someone who truly loves food, I found myself facing a challenge that reshaped the way I approached eating, cooking, and caring for my body.

It all started after a brutal bout of food poisoning, which led to a diagnosis of Barrett’s Oesophagus and Small Intestinal Bacterial Overgrowth (SIBO). Suddenly, the foods I once loved became the enemies of my digestive system, and my world was turned upside down.

The fall-out between my gut and me was serious. I could no longer enjoy my usual go-to ingredients like garlic, onions, and tomatoes.

Fermented foods, known for their gut-friendly benefits, became the arch-nemesis of my diet. This wasn’t just a matter of being a little picky – it was a new way of life.

And so, I set out on a mission to reconnect with my gut, listen to its signals, and discover a way to bring balance back to my body.

The gut-brain connection: more than just digestion Before I dive deeper into the specifics of my journey, let’s talk about why gut health is so critical.

Your gut is not just responsible for digestion – it’s the gatekeeper of your health. The gut houses trillions of microbiota, tiny microorganisms that play a huge role in nutrient absorption, immune function, and even mental health. In fact, the connection between your gut and brain is so strong that some experts refer to the gut as the “second brain".

Research has shown that imbalances in gut bacteria can affect mood, sleep, appetite, and even contribute to conditions like anxiety and depression. It’s clear: if we want to feel good, we need to listen to our gut. And that’s exactly what I did. The key takeaway here is

44 | Winter 2025 • essentialflavours.co.za

this: no two guts are the same. What works for one person might not work for you, and that’s perfectly okay.

Rethinking food: from restriction to reinvention When I first embarked on my journey towards healing my gut, it was easy to fall into the trap of restricting everything that could potentially irritate my digestive system. But as I spent more time understanding my body and its needs, I realised that gut health isn’t about avoidance – it’s about listening to your body and finding what truly works for you.

It’s easy to get caught up in the noise of diets, hashtags, and fads, but I learned that gut health is a personal experience, not a onesize-fits-all approach. Through conscious experimentation, I discovered that my body thrived on whole, unprocessed foods – fresh vegetables, olive oil, whole grains, and lean proteins. I embraced the Mediterranean diet, which isn’t just about food, but about cultivating a slower, more mindful approach to eating.

NUTRITION While my cookbooks aren’t specifically focused on conditions like SIBO or the FODMAP diet, they encourage a healthy, balanced approach to eating. Whether you’re managing gut health or simply looking for delicious, wholesome meals, my books - such as All Sorts of Healthy Dishes, The Mediterranean Way, and All Sorts of Tapas – celebrate the beauty of simple, nutritious food that works for everyone.

A gut-friendly approach to cooking As a home cook, the shift in how I prepared meals was revolutionary.

I began focusing on fresh whole foods that were easy on my digestive system. Cooking from scratch gave me full control over what went into my meals, making sure I avoided anything that could cause discomfort.

Here are a few principles that I found to be crucial in my own gut-friendly cooking journey: 1.

2.

3.

While my cookbooks aren’t specifically focused on conditions like SIBO or the FODMAP diet, they encourage a healthy, balanced approach to eating. Whether you’re managing gut health or simply looking for delicious, wholesome meals, my books celebrate the beauty of simple, nutritious food that works for everyone.

Trust your gut If there’s one piece of advice I can offer anyone struggling with gut health, it’s this: trust your body. Your gut is unique to you, and it knows what it needs.

Don’t ignore the signals. If something feels off, take a step back and listen. The journey towards better gut health isn’t about following a specific diet or food trend; it’s about finding balance, creating sustainable habits, and respecting your body’s needs. And if you still need help discovering what that is, consult a specialist, but listen to your own gut too.

When you stop chasing the latest health trends and instead start tuning into your own body, you’ll discover a profound connection between your gut, your brain, and your overall wellbeing. That’s the true essence of of good health – and it’s a journey worth taking.

Gut health is not just about what you eat – it’s also about how you live.

Prioritise fresh, whole foods: I focused on seasonal, minimally processed ingredients – fresh vegetables, fish, olive oil, and whole grains. These ingredients not only nourished my body but also supported my gut’s health.

Make meals an experience: I stopped rushing through meals.

Instead, I began to savour each bite, making eating a mindful experience. Sharing meals with loved ones, slowing down, and enjoying the process became just as important as the food itself.

Move more, stress less: Gut health is not just about what you eat – it’s also about how you live.

Stress can wreak havoc on your gut, so I focused on moving my body more naturally. Walking, spending time outside, and reducing stress became essential components of my healing. essentialflavours.co.za • Winter 2025 | 45

PESTO PERFECTION

UNLOCKING PESTO’S POTENTIAL These tips will help you up your pesto game, showing you how adaptable and versatile it can be for a variety of meals year-round.

Here are some key things home cooks should know about pesto:

Pesto is versatile

Pesto isn’t just for pasta! While it’s traditionally used as a pasta sauce, it can be drizzled over roasted vegetables, spread on sandwiches, swirled into soups, or used as a marinade for meats and fish. You can also add it to mashed potatoes or use it as a topping for pizza!

Traditional ingredients can be substituted The classic pesto recipe calls for basil, garlic, pine nuts, parmesan, olive oil, and salt. But you can easily swap out some ingredients depending on what you have available. For example, you can

substitute basil with spinach, kale, and rocket, or even leafy herbs like parsley and mint. Walnuts, almonds, or sunflower seeds can replace pine nuts, and nutritional yeast can be used as a vegan substitute for Parmesan.

Freshness is key

The quality of the ingredients matters.

Fresh, vibrant basil or greens will give the pesto its signature bright green colour and fresh flavour. If you’re using a food processor, be careful not to over-process the pesto; you want it to retain some texture, it mustn’t be too smooth or paste-like.

Pesto can be made ahead

Pesto stores well! Make it in advance and keep in the fridge for up to a

46 | Winter 2025 • essentialflavours.co.za

week. For longer storage, freeze pesto in ice cube trays for easy portions that can be used later. Just drizzle a little olive oil on top before freezing to prevent oxidation, which can turn the pesto brown.

Balance is important

Pesto relies on balancing the right amount of savoury, creamy, and bright flavours. Taste as you go and adjust the seasoning. If it’s too garlicky, add more basil or nuts. If it’s too thick, thin it out with a little more oil or a splash of lemon juice. If it’s too rich, a pinch of salt or parmesan can balance things out.

Pesto doesn’t have to be made in a food processor While a food processor makes quick

PESTO PERFECTION

25 years of deliciousness, thanks to you! www.pesto.co.za

work of pesto, it’s not essential. Traditional pesto was made by hand with a mortar and pestle, which gives the pesto a rustic texture and allows the flavours to meld in a more personal way. This method is a great way to add a little extra love to the dish!

Use pesto as a flavour booster

Pesto can serve as a base for many recipes. For example, add it to a vinaigrette for a flavourful salad dressing, or mix it into grains like rice or quinoa for added depth. It also works wonderfully in dips, Mixing it into Greek yoghurt makes for a quick and delicious dip.

Don't overdo the oil

Pesto is known for its rich and creamy texture, but it’s important to find the right balance of oil. While olive oil is the standard, don’t feel the need to add too much. Start with a little and gradually add more until you get the consistency you want. You can always thin it out with a splash of water if it gets too thick.

Consider texture and consistency

The texture of pesto is a personal preference. Some like it chunky, with little pieces of herbs and nuts, while others prefer a smooth consistency. You can adjust the texture by controlling how finely you chop or blend the ingredients.

Pesto can be customised for any season

Don’t feel confined to using just basil in the colder months. Pesto can be adapted to fit any season by using different herbs, or even vegetables. Try using winter greens like kale or Swiss chard for a hearty winter pesto, substitute tomatoes for a sun-dried tomato pesto, or use red bell peppers for a delish red pepper pesto.

FINAL TIP:

Taste and adjust! The beauty of pesto is you can tweak it to your liking. Whether you want more garlic, a sharper tang from lemon, or a nuttier flavour, don’t be afraid to experiment and make the pesto your own!

ASIAN SAUCES

SAUCE IT UP

WITH HOMEMADE ASIAN SAUCES Why settle for store-bought when you can make these mouthwatering Asian sauces right at home? From the sweet, tangy goodness of Sesame Chicken Sauce to the perfect balance of salty and sweet in Hoisin Sauce, these homemade recipes are the secret to transforming your meals into culinary masterpieces. So grab your ingredients, and let’s get saucy – these recipes are ready to wow your tastebuds!

SESAME CHICKEN SAUCE INGREDIENTS • • • • • • • • •

¼ cup soy sauce 3 tablespoons ketchup ¼ cup water 4 tablespoons sugar 1 teaspoon sesame oil 3 tablespoons rice vinegar 1 teaspoon cornstarch 1 tablespoon fresh minced garlic 1 tablespoon fresh minced ginger

HOISIN SAUCE

DUMPLING SAUCE

INGREDIENTS

INGREDIENTS

• • • • • •

• • • • • •

¼ cup soy sauce 1 tablespoon peanut butter 1 tablespoon brown sugar 1 tablespoon rice vinegar ½ teaspoon chilli powder ½ teaspoon Chinese Fivespice powder ¼ teaspoon garlic powder ¼ teaspoon onion powder 1 teaspoon sesame oil

• • •

PEANUT SAUCE SWEET & SOUR SAUCE INGREDIENTS • • • • • •

1 cup canned pineapple juice ¾ cup light brown sugar ⅓ cup rice vinegar 3 tablespoons ketchup 2 tablespoons soy sauce 1½ tablespoons cornstarch

INGREDIENTS • • • • • •

½ cup peanut butter ½ cup hoisin sauce ⅔ cup boiling water 2 teaspoons fresh lime juice handful of crushed peanuts Sriracha, to taste

COMBINE ALL INGREDIENTS IN A BOWL AND WHISK UNTIL WELL COMBINED.

48 | Winter 2025 • essentialflavours.co.za

•

3 tablespoons soy sauce 1 tablespoon rice vinegar ½ teaspoon sesame oil ½ teaspoon sugar 1 tablespoon chilli garlic oil 1 spring onion, sliced diagonally 1 teaspoon sesame seeds

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CRISPY CALAMARI & TARTARE SAUCE

By Chantal Lascaris @chantal_lascaris Crispy calamari rings always bring back memories of summer holidays by the sea, best enjoyed with a glass of chilled wine. This recipe keeps the satisfying crunch of fried calamari without the grease, while a fresh and flavourful tartare sauce adds the perfect tangy contrast. For the juiciest, most tender calamari, marinate it overnight, but even a short soak will do the trick!

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INGREDIENTS For the calamari • 600-800g calamari rings • 1 cup low-fat milk • 2 teaspoons salt • 1 cup cake wheat flour • ½ cup cornflour • ½ teaspoon baking powder • ½ teaspoon cayenne pepper (or more for extra heat) • 1 teaspoon garlic powder • 1 teaspoon onion powder • 2 large eggs • ¼ cup low-fat milk • 4 cups cornflakes, crushed into breadcrumb-sized pieces • salt and pepper, to taste • lemon wedges, for serving For the tartare sauce • ½ cup low-fat tangy mayonnaise • ¼ cup Greek-style yoghurt • 2 tablespoons diced gherkins • 2 tablespoons diced capers • 2 teaspoons lemon juice • 2 tablespoons finely chopped parsley • 2 tablespoons finely chopped dill • salt and pepper, to taste METHOD 1.

Pour 1 cup of milk into a shallow dish and stir

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in 2 teaspoons of salt.

Submerge the calamari in the milk, ensuring it is fully covered. Refrigerate for at least 30 minutes or, for best results, overnight.

Preheat the air fryer to 200°C. Combine all the sauce ingredients in a bowl, mix well, and refrigerate until ready to serve.

In a bowl, whisk together the flour, cornflour, baking powder, cayenne pepper, garlic powder, and onion powder. In a separate bowl, whisk the eggs and ¼ cup of milk. In a third bowl, combine the crushed cornflakes with salt and pepper.

Dredge the calamari rings in the flour mixture.

Then, dip them into the egg mixture, allowing any excess to drip off. Finally, coat them thoroughly with the crushed cornflakes.

Arrange the rings in a single layer in the air fryer basket, ensuring they don’t overlap.

Cook for 4 minutes, then flip and cook for another 3 minutes, until golden and crispy. Work in batches if needed.

Serve immediately with tartare sauce and lemon wedges on the side. Enjoy your crispy, flavourful calamari!

CRISPY FRIED BREAM IN TOMATO TURMERIC SAUCE

By Clara Kapalembe @blackgarliczambia INGREDIENTS • 1 whole bream, cleaned and scored

50 | Winter 2025 • essentialflavours.co.za

• • • • • •

1 tablespoon garlic, crushed 1 tablespoon fresh ginger, crushed 2 fresh chillies, chopped juice of 1 lemon salt, to taste oil, for frying

For the sauce • 1 onion, sliced • 1 tablespoon garlic, crushed • 2 tablespoons tomato paste • 1 teaspoon turmeric • salt, to taste • ½ cup water METHODS 1.

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Rub the cleaned fish with garlic, ginger, chillies, lemon juice, and salt. Set aside for 10–15 minutes.

Heat oil in a pan and fry the fish until golden and crispy on both sides. Set aside.

In the same pan, fry the onions and garlic until fragrant. Add the tomato paste, turmeric, and a little water. Season with salt.

Allow the sauce to simmer and thicken, then return the fish to the pan. Spoon the sauce over the fish and let it simmer for 3 minutes.

Serve hot with nshima, rice, or fried sweet potatoes.

Pro tips Scoring the fish before marinating helps the flavours of garlic, lemon, and chilli penetrate deeper— making every bite extra tasty.

Pat the marinated fish dry with paper towels before placing it in hot oil. This prevents splattering and ensures a crispier crust.

ESSENTIAL RECIPES - SEAFOOD

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CREAMY GARLIC & WHITE WINE MUSSELS (SOUTH AFRICAN STYLE)

Pour in the white wine and bring to a simmer. Let it cook for about 3-4 minutes, allowing the alcohol to evaporate.

4. Add the mussels, cover with a lid, and steam for 5 –7 minutes until they open. Discard any that stay closed.

5. Reduce the heat to low, stir in the fresh cream, lemon juice, and season with salt and black pepper. Simmer for 2 - 3 minutes.

6. Sprinkle with fresh parsley and serve with toasted baguette or roosterkoek to soak up the sauce.

By Jandré Coetzee-Blom @deliciously_lia Serves: 4 INGREDIENTS • • • • • • • • • • • • •

1kg fresh black mussels, cleaned and debearded 2 tablespoons butter 1 tablespoon olive oil 4 cloves garlic, minced 1 small onion, finely chopped 1 cup dry white wine (like a South African Sauvignon Blanc) 1 cup fresh cream 1 teaspoon dried thyme 1 teaspoon smoked paprika (optional, for a South African twist) salt and black pepper, to taste ¼ cup fresh parsley, chopped juice of ½ a lemon toasted baguette or roosterkoek (braai bread) for serving

METHOD 1.

2.

Rinse the mussels under cold water, scrubbing the shells.

Discard any that remain open after a gentle tap.

Heat butter and olive oil in a large pot over medium heat.

Add the onion and cook until soft. Stir in the garlic, thyme, and paprika, cooking until fragrant.

• • • • •

For the prawns • 400g large uncooked prawns, peeled • ¾ tablespoon olive oil • 1½ teaspoons minced garlic • 1½ tablespoons lemon juice METHOD 1.

2.

CREAMY PRAWN PASTA 3.

By Chantal Lascaris @chantal_lascaris There’s nothing like a creamy pasta when you’re craving comfort food. No matter the season, pasta is a timeless dish – perfect for both cold winter nights and balmy summer days. Add succulent prawns, and you’ve got a meal fit for royalty.

This recipe swaps out heavy cream for Greek-style yoghurt and uses wholewheat pasta, making it a lighter yet still indulgent option. The result?

A luxurious, creamy meal that satisfies without the extra calories.

Serves: 2-3 INGREDIENTS For the pasta • ⅓ teaspoon olive oil • 1½ cloves garlic, minced • 1 small onion, chopped • ½ cup white wine

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½ cup chicken stock 250g wholewheat linguine 1½ teaspoons honey 1 cup Greek-style yoghurt ¼ cup chopped parsley, to garnish

4.

5.

6.

First prepare the prawns. Heat olive oil in a non-stick pan, then add the garlic and prawns. Cook until the prawns start turning pink, then stir in the lemon juice. Continue cooking until the prawns are fully cooked. Remove from the pan and set aside.

In the same pan, add the remaining olive oil, garlic, and onion. Sauté until the onion softens.

Pour in the white wine and chicken stock, then simmer for 3-5 minutes, or until the liquid has reduced.

Meanwhile, cook the wholewheat linguine according to the packet instructions.

Stir the honey into the onion mixture. Add the cooked pasta and prawns, tossing everything together. Finally, stir in the Greekstyle yoghurt, ensuring the pasta is fully coated in the creamy sauce.

Scatter over chopped parsley and any other garnish of your choice. Serve immediately.

ESSENTIAL RECIPES - SEAFOOD

Miso Salmon with Charred Baby Cabbage

3.

By Reuben Riffel @chefruebenriffel Back when I had a restaurant at the One&Only Cape Town, Nobu was our neighbouring restaurant, and their miso black cod was a revelation. Here, with a fatty fish like salmon cooked over the fire, the miso has a similar effect. It cures the salmon before the fish goes on the fire and then caramelises beautifully as it cooks. I like serving it with charred veggies, warm sushi rice and pickled ginger.

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5.

by mixing soy sauce, mirin, and rice vinegar together, and pour the mixture into a small serving bowl.

To cook your salmon, prepare hot coals. Once ready, braai the salmon fillets for 5–7 minutes, turning once, until cooked to your liking.

Drizzle the cabbage, bean sprouts, and spring onions with oil and season. Place them in a flat sieve over the coals (or in a chargrill pan) and cook until slightly charred and just tender.

Serve the miso salmon with the charred vegetables and dressing on the side. You can also add sushi rice and pickled ginger if you like.

Serves: 4 INGREDIENTS • • •

4 salmon fillets (150–200g each), skin on sushi rice, for serving (optional) pickled ginger, for serving (optional)

This is an extract from Braai by Reuben Riffel published by QUIVERTREE PUBLICATIONS.

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For the miso marinade • ¼ cup miso paste • 2 tablespoons mirin (rice wine) • 2 tablespoons sake • 2 tablespoons soy sauce • 2 tablespoons sugar • 2 tablespoons avocado oil (or vegetable oil) For the Japanese dressing • 3 tablespoons soy sauce • 3 tablespoons mirin (rice wine) • 3 tablespoons rice vinegar For the vegetables • 2 baby white cabbages, quartered • 1 punnet bean sprouts • Small bunch spring onions • vegetable oil • salt and ground black pepper METHOD 1.

2.

Start by making your marinade.

Mix the ingredients in a bowl.

Add the salmon fillets and allow them to marinate for at least 1 hour if possible.

Then, prepare your dressing essentialflavours.co.za • Winter 2025 | 53

NUTRITION

Why red foods are a nutritional powerhouse!

As winter sets in, our bodies crave nutrient-dense foods to boost our immunity and keep us going.

From juicy tomatoes to vibrant bell peppers, these crimson delights are packed with nutrients that can supercharge our health.

Red foods owe their vibrant colour to powerful phytonutrients, including lycopene and anthocyanins. These compounds not only make them visually appealing but also provide numerous health benefits.

Top benefits of red foods: • Packed with phytonutrients that boost overall health • Supports a strong and resilient immune system • Contains powerful anti-inflammatory properties • Helps protect skin from harmful UV rays and sun damage • Promotes healthy bones and joints • High in lycopene, a potent carotenoid with numerous health benefits • Supports cardiovascular health by improving circulation and reducing risk factors • May offer potential anticancer properties by fighting oxidative stress • Aids in improving vision and eye health • Supports healthy ageing and longevity 54 | Winter 2025 • essentialflavours.co.za

APPLIANCES

Cook smarter, not harder: The Instant Pot vs Pressure Cooker debate Kitchen gadgets come and go, but a few become legendary, revolutionising the way we cook. The Instant Pot has become a global sensation, but how does it stack up against its predecessor, the trusty Pressure Cooker? Let’s explore the history and functionality of both to see why the Instant Pot is taking the culinary world by storm.

I

n 2008, after being ousted from a startup, Robert J. Wang partnered with two friends to modernise the pressure cooker. They developed the Instant Pot, which launched in 2010 and quickly became a gamechanger. By 2018, it had earned over $400 million in sales. To understand

its appeal, we look back to 1679, when Denis Papin invented the foreunner to the pressure cooker, creating a “closed vessel” to trap steam, raise the boiling point, and speed up cooking, with a safety valve to prevent explosions. By 1945 it was a household staple for fast meals.

The Instant Pot advantage

While both gadgets excel at speeding up cooking, the key difference is in usability, technology, and control. The traditional pressure cooker is simple and powerful but can be risky if not handled properly. Enter the Instant Pot: a modern version with built-in safety features and a user-friendly interface. The Instant Pot has evolved over four generations, each offering more sophisticated digital controls and pre-programmed functions that let you cook everything from rice to ribs with the push of a button – up to six times faster than traditional methods.

From soups and beans to yoghurt and desserts, the Instant Pot offers unparalleled versatility. Some models even connect to your Wi-Fi and integrate with Alexa, letting you control cooking from anywhere in your home.

Traditional vs modern

Choosing between a traditional pressure cooker and the Instant Pot depends on your cooking style.

If you value speed and convenience, the Instant Pot’s automation and versatility will likely win you over.

But if you prefer a more hands-on approach, the classic pressure cooker still holds appeal. One thing’s certain – the Instant Pot has transformed cooking, making it faster, easier, and more fun. So, if you’re looking to level up your kitchen, this gadget is a must-have.

essentialflavours.co.za • Winter 2025 | 55

BAY-LEAF IT

OR NOT!

DID YOU KNOW? •

The strong aroma of bay leaves can help keep pests like moths and insects at bay, making them a natural insect repellent – a must-have for your pantry or countertops.

You can brew bay leaf tea by steeping a few dried leaves in hot water. It’s believed to have digestive benefits and can even help with stress relief!

•

Bay leaves are not just a flavourful addition to your dishes; they also come with several health benefits.

BAY LEAF TEA

•

•

Health benefits

Aid digestion: Bay leaves contain compounds that help relieve indigestion and bloating. Drinking bay leaf tea may promote better digestion.

Anti-inflammatory properties: The antioxidants in bay leaves, particularly the essential oils, have anti-inflammatory properties, helping to reduce inflammation and ease pain.

•

Help with blood sugar regulation: Some studies suggest that bay leaves can help lower blood sugar levels, benefiting those with diabetes or those aiming to maintain healthy blood sugar levels.

•

They’re rich in nutrients: In Vitamins A, C, and folic acid, all of which support immune health, skin health, and overall wellbeing.

56 | Winter 2025 • essentialflavours.co.za

INGREDIENTS • • •

2-3 dried bay leaves 2 cups water honey or a slice of lemon (optional)

METHOD 1.

2.

3.

4.

5.

6.

Boil the water in a small pot.

Add 2-3 dried bay leaves to the water once it starts boiling.

Leave to steep for 5-7 minutes – longer, if you prefer a stronger flavour.

Strain the tea into a cup, discarding the bay leaves.

Optional: add honey or a slice of lemon for added flavour.

Enjoy your warm, aromatic bay leaf tea! It can help soothe the digestive system, reduce inflammation, and promote relaxation after a meal. It’s a great addition to your wellness routine!

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BEEF

BURRITOS

ESSENTIAL RECIPES - BEEF

BURRITOS

By Chantal Lascaris @chantal_lascaris A fiesta on a plate! Guaranteed to please even the pickiest of eaters, burritos are filled with high-performance vegetables and loaded with protein. Mexican street food is known for its bold and spicy flavours, bright colours, and fresh ingredients. This burrito ticks all these boxes. The meat is generously seasoned to give that Mexican zing, while beans, a staple in Mexico, partner comfortably with the creamy avocado. Using a lowfat cheese variety and cutting down on quantity, as well as adding gut-friendly Greek yoghurt, keeps this dish as light as possible.

2.

3.

4.

5.

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

2 teaspoons olive oil 500g extra-lean beef mince ½ onion, sliced 1 teaspoon minced garlic ½ cup chopped green pepper 1 teaspoon ground cumin ½ teaspoon chilli flakes ¼ cup lemon juice 1 cup canned chopped tomatoes ½ cup beef stock 1 tablespoon honey salt and pepper to taste 4-6 large wraps ⅓ cup cooked brown rice ⅔ cup black beans, rinsed and drained ¾ cup grated low-fat mozzarella ½ avocado, chopped ½ cup shredded spinach ½ cup Greek-style yoghurt

6.

breaking up any clumps of meat with a fork.

Stir in the green pepper, cumin, chilli flakes, lemon juice, tomatoes, beef stock, and honey. Season with salt and pepper. Simmer for 7-10 minutes until the sauce has thickened.

Heat the wraps according to the packet instructions until they are soft and pliable.

Build each burrito by adding a spoonful of rice, followed by a spoonful each of mince and beans. Scatter over some mozzarella, avocado, and spinach. Place these fillings down the centre, leaving the sides, top, and bottom clear. Be careful not to overfill the wraps.

Fold the sides inwards over the filling. Then fold the bottom over the join so that it completely covers the filling. Starting with the bottom flap that’s covering the filling, roll the burrito, tucking the flap firmly inwards as you roll. Continue rolling until your burrito is seam-side down. Once all the burritos are ready, heat the same pan you cooked the meat in and lightly toast each burrito until browned and crispy.

Remove, slice in half, and serve immediately with a dollop of yoghurt.

• • • • •

For the spicy tomato steak • 300g beef sirloin steak • 250g packet cherry tomatoes • 30ml (2 tablespoons) red wine vinegar • 15ml (1 tablespoon) chilli flakes To serve • 4-6 slices sourdough, toasted • 1 avocado, sliced • handful basil METHOD 1.

2.

3.

4.

SPICY TOMATO STEAK & AVO HUMMUS TOASTS

By South African Avocado Growers’ Association (SAAGA)

METHOD

Serves: 4-6

1.

Heat the oil in a pan, add

INGREDIENTS

the mince and cook until browned. Add the onion and garlic, mix, and cook for a further 2-3 minutes,

For the avo hummus • 1 avocado • 400g tin chickpeas, drained

58 | Winter 2025 • essentialflavours.co.za

15ml (1 tablespoon) tahini (optional) 1 garlic clove, crushed 30ml (2 tablespoons) avocado oil (substitute with olive oil + extra) juice of 1 lemon, to taste salt and pepper

5.

For the avo hummus, blitz together all the ingredients until smooth. Season with salt and pepper.

For the spicy tomato steak, heat a large frying pan over high heat until smoking hot. Add a splash of extra oil and fry the steak for about 3 minutes on each side for medium rare, or until cooked to your liking. Season with salt and pepper. Set aside for 5 minutes before thinly slicing.

Meanwhile, add the tomatoes to the hot pan with a splash of extra oil, vinegar, and chilli flakes.

Reduce the heat to low, cover with a lid, and simmer for about 5 minutes or until the tomatoes start to burst. Season with salt and pepper. Take off the heat and mix through the steak strips (don’t leave them in the pan for too long - you don’t want to cook the steak further).

To serve, spread the toasts with avo hummus, top with the tomato steak mixture, avocado slices, and basil.

ESSENTIAL RECIPES - BEEF

SPICY TOMATO STEAK & AVO HUMMUS TOASTS

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SAVOUR THE FLAVOUR

Wine not cook with wine?

What’s better than a glass of vino while you cook up a storm in the kitchen? This time, you might want to add it to your cooking – and you’ll love us for it!

60 | Winter 2025 • essentialflavours.co.za

SAVOUR THE FLAVOUR

You don’t need to be a professional chef or have a cellar full of vintage bottles to start cooking with wine. In fact, wine can be one of the simplest ways to lift the flavour of your everyday meals.

Why add wine to your cooking?

Wine isn’t just for drinking alongside your food; it can actually transform what’s on the plate.

• Adds flavour: Wine enhances the taste of your ingredients, bringing out hidden depth and tying everything together.

• Tenderises meat: Its natural acidity helps soften tougher cuts, especially in marinades and slowcooked dishes.

• Makes sauces shine: A splash of wine is perfect for deglazing the pan, turning all those tasty browned bits into a flavourpacked sauce.

• Brings beautiful aromas: As wine simmers, its scent and flavour concentrate, giving your dish a warm, inviting complexity.

What kind of wine should you use?

The golden rule: Cook with wine you’d happily drink. That doesn’t mean it has to be expensive, but steer clear of supermarket “cooking wine”, which often has added salt and preservatives that don’t do your food any favours.

Red wines: Great for hearty dishes like beef stew, slow-cooked lamb, or rich tomato-based sauces. Try Merlot, Cabernet Sauvignon or Shiraz for bolder flavours. A lighter red like Pinot Noir works well in more delicate recipes.

Simple ways to cook with wine

You don’t need fancy techniques to start using wine in the kitchen. Here are five easy ways to add it to your cooking.

1. Deglaze the Pan After frying meat or vegetables, pour in a splash of wine while the pan is still hot.

It lifts the browned bits off the bottom and creates a rich base for a sauce. Just let it bubble and reduce for a minute or two.

2. Braising This is ideal for slow-cooked meals.

First, brown your meat, then add wine along with stock or water and let everything simmer gently. Red wine suits beef or lamb, while white wine is lovely with chicken or pork.

White wines: Dry whites such as Sauvignon Blanc, Pinot Grigio or an unoaked Chardonnay are ideal for chicken, fish, risottos, or creamy sauces. They add freshness and help balance out richness.

3. Marinades Wine makes a fantastic base for marinades, helping to flavour and tenderise meat before cooking. Red wine is great for beef or venison; white wine works well for poultry, fish or vegetables. Add garlic, herbs and a splash of olive oil for balance.

Avoid using your finest vintage; the subtle notes in top-shelf wines are lost during cooking. A good bottle from your usual favourites is perfect.

4. Make a wine reduction Boiling wine until it thickens intensifies its flavour. A red wine reduction is delicious with steak, while white wine

adds elegance to creamy sauces.

Always simmer until the strong alcohol smell fades; that’s when the flavour starts to shine.

5. Swap for stock In recipes like risotto, stews or sauces, replace part of the stock with wine to boost flavour. Start with a small amount; you can always add more as it cooks.

Handy tips for home cooks

1. Let it cook off: Always give the wine time to simmer, especially if you’ve added a generous glug.

This helps the alcohol evaporate and leaves behind a smoother flavour.

2. Use the right pan: Wine is acidic, so it’s best to cook with stainless steel or non-stick pans.

Avoid aluminium or cast iron, which can affect the taste.

Pair your wines: If you’re planning to drink wine with dinner, try cooking with the same one. It helps keep everything in harmony.

Taste as you go: Start with a splash and build from there; it’s easier to add than to take away.

essentialflavours.co.za • Winter 2025 | 61

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malay spiced

ESSENTIAL RECIPES - BEEF to ma to

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xtail

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Recommended Product

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ESSENTIAL RECIPES - BEEF

CAPE MALAY SPICED TOMATO & BEEF PENNE

COLA-INFUSED BEEF OXTAIL

By Jandré Coetzee-Blom @deliciously_lia

By Thando Vilakazi @eats_with_thando

Serves: 4

A delicious, tender oxtail cooked in cola for a rich, unique flavour, perfect for pairing with mashed potatoes or creamy samp.

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

250g penne pasta 2 tablespoons olive oil 1 onion, finely chopped 3 cloves garlic, minced 300g beef mince (or shredded beef) 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon smoked paprika ½ teaspoon ground cinnamon (for that Cape Malay influence) ½ teaspoon chilli flakes (optional for heat) 1 can (400g) chopped tomatoes 2 tablespoons tomato paste 1 teaspoon sugar (balances acidity) ½ cup red wine (Cabernet Sauvignon recommended) salt and black pepper, to taste ½ cup grated parmesan cheese ¼ cup fresh basil or parsley, chopped

Serves: 4-6 INGREDIENTS • • • • • • • • • • • • • •

2.

3.

4.

5.

6.

Boil the penne in salted water until al dente. Drain and set aside.

Heat olive oil in a large pan.

Sauté the onion until soft, then add the garlic.

Add the beef mince and cook until browned. Stir in the cumin, coriander, paprika, cinnamon, and chilli flakes.

Pour in the red wine and let it reduce for 2 minutes.

Add the chopped tomatoes, tomato paste, sugar, salt, and black pepper. Simmer for 15 minutes.

Toss the cooked penne into the sauce, stirring well.

Sprinkle with parmesan and fresh basil or parsley. Serve with a glass of Cabernet Sauvignon.

1.5kg beef oxtail 1 onion, chopped 1 tablespoon crushed garlic 200ml cola drink 1 tablespoon paprika 1 tablespoon Cajun seasoning ½ teaspoon black pepper salt, to taste 1 beef stock cube 2 tablespoons cake flour 300ml hot water 2 bay leaves 3 tablespoons cooking oil 1 packet 200g baby carrots, washed

By The South African Poultry Association (SAPA) These savoury muffins are a delicious and filling breakfast option, packed with eggs, boerewors, and melted cheese.

Perfect for a quick, satisfying start to the day.

Serves: 5 INGREDIENTS • • • • • • • •

METHOD 1.

METHOD 1.

SAVOURY BREAKFAST MUFFINS WITH WHOLE EGGS

2.

3.

4.

5.

6.

7.

Rinse the oxtail and pat dry with a disposable kitchen towel to absorb excess water. Coat the oxtail with flour and set aside.

In a pot, heat 3 tablespoons oil and sauté the onion, garlic, and all seasonings (paprika, Cajun seasoning, black pepper) for 2-3 minutes.

Add the oxtail and sauté until browned thoroughly on all sides.

Pour in the cola and allow to simmer for 5-10 minutes.

Add hot water and stir in the beef stock cube and bay leaves. Allow to simmer in a pressure cooker for 60 minutes.

After 60 minutes, add the baby carrots and cook for another 15 minutes.

Serve the oxtail on a bed of mashed potatoes or creamy samp.

6 eggs, at room temperature 310ml (1¼ cups) self-raising flour 2.5ml (½ teaspoon) salt + extra for seasoning 250ml (1 cup) lukewarm buttermilk 45ml (3 tablespoons) sunflower oil 375ml (1½ cups) cheddar, grated 2 spring onions, thinly sliced 125ml (½ cup) leftover boerewors, chopped

METHOD 1.

2.

3.

4.

5.

Bring a small saucepan ¾ full of water to a simmer over medium-high heat. Reduce heat to low, gently lower 5 eggs into the water, and cook for 4 minutes. Remove the eggs and immediately place them in a bowl of ice water until cold.

Carefully peel the eggs (they should be soft and tricky to peel). Place them in the freezer while you make the muffin batter.

Preheat the oven to 200°C and grease 5 cups of a jumbo muffin tray with cooking spray.

Combine the flour and salt, making a well in the centre.

Whisk together the remaining egg, buttermilk, and oil. Stir the wet ingredients into the dry ingredients until just mixed.

Mix 250ml (1 cup) of cheddar, onions, and boerewors into

essentialflavours.co.za • Winter 2025 | 65

ESSENTIAL RECIPES - BEEF

6.

7.

the batter. Spoon 30 ml (2 tablespoons) of the batter into each prepared muffin cup and make an indent in the centre to hold the egg.

Place one egg in each cup.

Season with extra salt.

Spoon the rest of the batter around and completely cover the eggs. Bake for about 18 minutes or until the muffins are golden and cooked through. Sprinkle the remaining 125ml (½ cup) of cheddar over the muffins and bake for about 3 more minutes or until the cheese has melted.

Cool in the pan for 15 minutes before removing.

Serve warm. Enjoy these delicious, cheesy muffins as a hearty breakfast or snack!

OPTIONAL GARNISH Make onion curls to garnish by thinly slicing the green ends of a spring onion into long strips. Place them in a bowl of ice water for a few minutes until they curl up.

Drain before serving.

HARISSA BEEF MEATBALLS WITH CHICKPEAS & HERBED YOGHURT

• • • • • • • •

soaked in 40ml water 1 egg 5ml ground cumin 5ml cumin seeds 1 shallot, finely chopped (or substitute for onion) 60ml chopped fresh coriander (or substitute for flat-leaf parsley) 20ml harissa paste salt and pepper, to taste 20ml olive oil, for frying

For the sauce • 10ml olive oil • 1 shallot, sliced (or substitute for 1 small onion) • 2 garlic cloves, crushed • chilli flakes, to taste • 400g tinned chopped tomatoes • 20ml harissa paste • 400g tinned chickpeas, drained and rinsed • 15ml pomegranate molasses For the herbed yoghurt • 180ml double cream yoghurt • 30ml olive oil • 1 garlic clove, crushed • 80ml mint, lightly chopped (or substitute for coriander, parsley, or a combination) • zest and juice of 1 lime • salt and pepper, to taste To serve • 30ml toasted pine nuts (optional) • more fresh herbs • toasted flatbreads (or any freshly baked bread)

By Christine Capendale @christinecapendale Serves: 4-6 INGREDIENTS For the meatballs • 500g beef mince • 50g dried apricots, chopped • 60ml dried breadcrumbs,

66 | Winter 2025 • essentialflavours.co.za

METHOD 1.

2.

3.

4.

5.

6.

In a bowl, combine the beef mince, chopped apricots, breadcrumbs, egg, ground cumin, cumin seeds, shallot, chopped herbs and harissa paste. Season with salt and pepper and mix well.

Roll the mixture into about 24 small meatballs (±30 g each).

Heat some of the olive oil in a large, deep-frying pan and fry the meatballs until golden brown all over. Remove from the pan and set aside.

Heat the remaining olive oil in the same pan and fry the onion for 5 minutes until softened. Stir in the garlic and chilli flakes. Add the chopped tomatoes, harissa paste, chickpeas, and pomegranate molasses. Bring to a simmer and cook for 15-20 minutes until thickened and saucy, adding water if needed. Nestle the meatballs into the sauce, pour in any resting juices, then return to a simmer for 5 minutes.

To make the herbed yoghurt, place all the ingredients in a jug and blend with a stick blender until smooth.

Spoon the herbed yoghurt over the dish, sprinkle with more fresh herbs and toasted pine nuts (if using), and serve with toasted flatbreads or freshly baked bread.

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ESSENTIAL RECIPES - BEEF

SLOW-COOKED BALSAMIC SHORT RIBS, CARROT PURÉE & HERB PANGRATTATO

By Isla Warton @islacookscapetown_ Serves: 2 INGREDIENTS For the short ribs • 1kg short ribs • salt and pepper, to taste • 140g onions, sliced • 115g celery, sliced • 85g carrots, chopped • 4 garlic cloves, chopped • 2 bay leaves • 8g fresh thyme • 2 tablespoons tomato paste • 250ml red wine • 250ml chicken stock • 250ml balsamic vinegar For the carrot purée • 380g carrots, peeled and chopped • 500ml water • salt • 4 garlic cloves • 40g butter, melted • 2g fresh sage For the herb pangrattato • 10g toasted panko breadcrumbs • zest of ½ lemon • 5g Italian parsley, finely chopped

8.

Add the bay leaves, thyme, tomato paste, red wine, chicken stock, and balsamic vinegar to the pot.

9. Simmer for a few minutes, ensuring the pot is nicely deglazed.

10. Pour the liquid over the short ribs and cover the roasting dish with foil.

11. Roast the short ribs for 3 hours.

12. The short ribs are done when the meat is falling off the bone.

13. Remove the short ribs from the roasting dish.

14. Pour all the juices into a bowl of ice; the fat will solidify, and you’ll get a clearer sauce.

15. Strain the liquid through a colander and return it to a pot over medium heat.

16. Reduce the sauce by half and place the short ribs back in the pot to reheat.

17. To make the carrot purée, place the carrots in water, salt generously and boil until they are cooked through.

18. Roast the garlic in their skins until soft.

19. Place the carrots, garlic, melted butter, and sage in a blender and blend until smooth.

20. To make the herb pangrattato, combine your toasted panko crumbs, lemon zest, and Italian parsley.

21. Now it’s time to plate. Divide the carrot purée between two plates.

22. Nestle the short ribs in the carrot purée.

23. Garnish with the herb pangrattato and edible flowers.

Did you know Short ribs come from the chuck or plate section of the cow, areas known for tough, flavourful cuts.

When slow-cooked; especially in acidic ingredients like balsamic vinegar and red wine; the collagen in the meat breaks down into gelatin, giving the ribs that luscious, fall-off-the-bone texture and deep umami flavour.

This is why braising short ribs low and slow is a timehonoured technique in cuisines around the world!

For garnish • edible flowers (optional) METHOD 1.

2.

3.

4.

5.

6.

7.

Preheat your oven to 160°C. Season the short ribs liberally with salt and pepper.

Sear the short ribs in a medium pot to create a crust.

Remove the short ribs and place them in a roasting dish.

In the same pot, add the onions, celery, and carrots.

Sauté for five minutes or until the onions turn translucent.

Add the garlic and cook for a further three minutes.

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RECIPE DEVELOPMENT

How to develop

A RECIPE

Developing your own recipe can feel intimidating, especially when most people assume it means starting completely from scratch. But here’s the good news: it doesn’t have to be that way. In fact, recipe development is all about adapting what already exists to suit your tools, time, dietary preferences and, most importantly, your personal taste. The key to creating a recipe that truly represents you, is research.

By Kira van Niekerk

I

know, I know - sounds boring, right? But this is where the magic happens. It’s your chance to explore flavours, techniques, and ingredients that inspire you. Browse magazines, cookbooks, and online resources, and gather the recipes that make your stomach growl. As you dig in, you’ll naturally start to recognise which flavour combinations work and the cooking methods that suit certain ingredients. Plus, you’ll get a better understanding of ratios in cooking. For example, I’m someone

who can never resist a great cookie and, to be honest, I usually end up eating a whole batch on my own.

Over the years, I’ve learned that I love using treacle sugar. It has a deep, caramelised flavour, and its moisture content results in chewy cookies with a satisfying crunch on the outside.

Because treacle sugar is sweeter and richer than white sugar, I often swap half the white sugar in a recipe for treacle sugar, adjusting the ratio accordingly.

Once you’ve done your research, it’s

68 | Winter 2025 • essentialflavours.co.za

time to start cooking. Try out the recipes you’ve collected, because cooking them is the best way to gain practical knowledge. You’ll quickly learn whether the ingredients and methods work well in your kitchen and fit within your budget. This stage is all about experimentation – take notes on what you like, what you don’t, and any tweaks you’d make to the flavours, textures, or methods.

Remember, for a recipe to be considered your own, you need to make at least four changes to the original.

After all that experimenting, you’ll end up with pages full of notes, oil stains, and scribbled changes.

Now it’s time to rewrite the recipe, incorporating your modifications.

Make sure you write the method in your own words, keeping it clear and easy to follow. And don’t forget to test it one more time, cooking or baking your recipe until it’s consistently delicious.

Congratulations! - you’ve now developed your very own recipe!

THAT BRAAI GUY

A fire feast

Leonard, founder of dreemFIRE and master of the braai. www.fire.dreem.co.za @dreem.fire In this edition, That Braai Guy brings you the ultimate failproof fire-cooked menu – starting with a crowd-pleasing braaied Camembert topped with figs, thyme, and sticky honey.

For the main event, you can choose your own adventure: keep it simple with juicy pork and pineapple skewers alongside smoky cabbage roasted in the coals, or go big with mega T-bones cooked low and slow on the dreemFIRE Steak Rack, paired with flame-charred sweet potatoes and peppers.

Whichever way you lean, the charred butternut boats with herbed goat’s cheese and crushed nuts make the perfect side – rustic, vibrant, and designed to shine alongside anything you pull from the fire. Light the coals, pour a drink, and get ready to braai like a pro.

Braai Pan - Mineral B PRO 28cm – R1650

1.

CAMEMBERT WITH FIGS, THYME & HONEY Oozing, molten cheese paired with smoky-sweet figs, aromatic thyme, and sticky honey — this is fire-cooked decadence at its finest, perfect for sharing straight from the coals.

INGREDIENTS • • • • •

1 wheel of Camembert 4–6 fresh figs, halved a few sprigs of fresh thyme 2 tablespoons honey a splash of brandy (optional)

2.

3.

METHOD 1.

Place the Camembert in a 20cm De Buyer Mineral B PRO

70 | Winter 2025 • essentialflavours.co.za

4.

pan, allowing space for the toppings.

Arrange the fig halves over the cheese, tuck in the thyme sprigs, and drizzle generously with honey.

Set the pan over low coals and cook gently for 10–15 minutes, until the cheese is melted and gooey.

Just before serving, splash a

THAT BRAAI GUY little brandy over the top and, carefully, light it to create a brief, dramatic flame. Serve immediately with crusty bread or crackers for scooping.

2.

WHOLE CABBAGE IN THE COALS WITH BURNT BUTTER, ANCHOVIES & LEMON

METHOD 1.

2.

A humble cabbage is transformed by fire — charred on the outside, meltingly tender inside. A rich, nutty burnt butter infused with anchovies and bright lemon lifts it into something far more luxurious than you’d ever expect from a vegetable pulled from the flames.

INGREDIENTS • • • • •

1 whole green cabbage 100g butter 4 anchovy fillets zest of 1 lemon sea salt and freshly ground black pepper

Optional embellishments: • chopped fresh herbs (parsley, chives or dill) • a splash of sherry vinegar or white balsamic • finely grated parmesan or pecorino • crushed toasted hazelnuts or almonds

3.

4.

Nestle the whole cabbage directly into a bed of hot coals. Let it cook slowly for 45–60 minutes, turning every so often, until it’s blackened all over and yields when pressed.

While the cabbage roasts, prepare the sauce.

Melt the butter gently in a small De Buyer Mineral B PRO pan, allowing it to bubble and brown until it’s deeply golden and nutty. Stir in the anchovy fillets, letting them melt into the butter, then remove from the heat and add the lemon zest.

Once the cabbage is tender, lift it from the coals and brush away the ash. Peel off the burnt outer leaves to reveal the soft, smoky heart within.

Quarter the cabbage and arrange it on a platter.

Spoon the anchovy-lemon burnt butter generously over the cabbage, letting it seep into all the layers. Finish with a scattering of sea salt, a few grinds of black pepper, and – if you like – a sprinkle of fresh herbs, a dash of vinegar, a handful of grated cheese, or a dusting of toasted nuts for added crunch.

Pro tip: Fat is friend

your

ts with a little Choose pork cu or marbled ck fat, like pork ne skewers cook sirloin. As the the fat melts, low and slow, eat tender and keeping the m hing naturally basting everyt . over the flames

dreemFIRE meat skewer from R295

3.

BRAAIED PORK & PINEAPPLE SKEWERS

Juicy pork, sweet caramelised pineapple, smoky onions — a simple but unbeatable combination cooked slowly over the fire for maximum flavour and tenderness.

INGREDIENTS • • • •

500g pork sirloin or pork neck, cut into 2x2 cm cubes (with a little fat) 1 ripe pineapple, peeled and cut into 2x2 cm cubes 2 red onions, peeled and cut into chunks olive oil

essentialflavours.co.za • Winter 2025 | 71

THAT BRAAI GUY • •

sea salt fresh lemon, for squeezing

METHOD 1.

2.

3.

4.

5.

Thread the pork, pineapple, and red onion pieces onto a dreemFIRE meat skewer, alternating them for a colourful and even cook.

Brush lightly with olive oil and season with a generous sprinkle of sea salt.

Set the skewer over mediumlow coals and braai slowly, turning regularly to ensure even cooking and prevent the pork from drying out. The fat in the pork will gently render, keeping the meat juicy while the pineapple caramelises beautifully and the onions soften.

Just before serving, finish with a squeeze of fresh lemon juice to brighten the flavours.

Serve hot off the fire – smoky, sweet, savoury, and irresistibly simple.

METHOD 1.

2.

3.

4.

5.

Place the whole butternut near the edge of the fire, rotating it occasionally to ensure even cooking. Don’t worry if the skin blackens — it adds to the flavour and helps steam the flesh inside.

Cook for about 40 minutes, or until the butternut feels soft when pressed.

Once cooked, slice the butternut in half lengthwise.

Scoop out and discard the seeds.

While still warm, spoon over the goat’s cheese, letting it melt slightly into the soft flesh. Scatter over the chopped herbs, lemon zest, and crushed toasted nuts.

Drizzle generously with olive oil and season with sea salt and black pepper to taste.

Serve warm, letting the smoky, creamy, and crunchy textures shine.

INGREDIENTS

• • • •

•

INGREDIENTS • • •

dreemFIRE Braai Grid Large – R2850

72 | Winter 2025 • essentialflavours.co.za

2–4 mega T-bone steaks (at least 5–6cm thick) olive oil sea salt and freshly ground black pepper

For the sides: • 4 small sweet potatoes • 2 large onions, unpeeled • 2 whole red peppers

METHOD

2.

Smoky fire-roasted butternut, creamy herb-flecked goat’s cheese, and a scattering of crunchy toasted nuts — rustic fire-cooking made vibrant and effortlessly show-stopping.

1 whole butternut squash 1 wheel of soft goat’s milk cheese zest of 1 lemon a handful of chopped fresh herbs (mint, parsley, thyme) olive oil 2–3 tablespoons crushed toasted nuts (such as almonds, hazelnuts, or pistachios) sea salt and freshly ground black pepper

Thick-cut T-bones cooked with nothing but salt, pepper, olive oil, fire and patience. Low and slow at first, searing hot at the end, locking in all the flavour and juiciness. Served with fire-charred sweet potatoes, onions, and smoky red peppers for a true feast.

1.

4.

CHARRED BUTTERNUT BOATS WITH HERBED GOAT’S CHEESE & CRUSHED NUTS

• •

5.

MEGA T-BONES BRAAIED TO PERFECTION ON THE DREEMFIRE STEAK RACK

Bring the T-bones to room temperature before you start cooking. Rub them lightly with olive oil, and season generously with salt and freshly ground black pepper.

Set up your dreemFIRE Steak

THAT BRAAI GUY

3.

4.

5.

Rack over medium-low coals.

Place the T-bones bone-side down on the rack, with the fat cap angled toward the fire. Let the fat melt slowly, basting the meat as it cooks.

Keep the heat gentle and the flames low.

Once the fat has begun to render and the bone side has a good head start, rotate the steaks so the fillet side faces the coals, allowing it to cook gently without drying out.

When you are almost ready to serve, place them flat on your grid at medium to high temperature. Quick sear — just 1–2 minutes per side — to develop a rich, caramelised crust.

Transfer the steaks to a

6.

7.

8.

board, and let them rest for at least 10 minutes before slicing and serving.

While the meat cooks low and slow, place the sweet potatoes and onions (skinon) very close to the fire.

Turn them occasionally, cooking until completely soft inside and charred outside.

Grill the red peppers whole, letting them blacken and steam from the inside until they collapse slightly. Peel off the charred skins if you like, or leave them smoky and rustic.

Slice everything up and serve alongside the T-bones for a full fire-cooked spread.

Pro tip

: The se cret to p braaie d T-bon erfect es

Thick s teaks n eed pa flames. tience, Start lo not fier melt th ce e fat an w and slow to d warm gently without the me drying at throu it out. O you wa gh nly at th nt the fi e en r e raging of high — a quic d do heat to carame k blast without lise overco oking th the outside always rest you e inside r juices s . ettle, ke steak! Resting And eping e lets the very bit e juicy full of fl and avour.

dreemFIRE Steak Rack Core – R495

essentialflavours.co.za • Winter 2025 | 73

FAKE

HOW TO IDENTIFY THE IMPOSTERS In today’s world of convenience and global food markets, fake food is becoming a growing issue. From adulterated spices to counterfeit luxury ingredients, many popular foods are being faked for profit. But how can you spot the difference between the real deal and an imposter? Here are some common fake foods and tips on how to identify them.

BALSAMIC VINEGAR

Real balsamic vinegar is made from cooked grape must and aged for years, often in wooden barrels, resulting in a rich, complex flavour. However, many cheaper versions on the market are simply flavoured vinegar with added sugars and caramel colouring.

How to spot the fake: Look for the term “Aceto Balsamico Tradizionale” on the label. This indicates real, traditional balsamic vinegar from Modena, Italy. If it just says “balsamic vinegar”, it’s likely a fake.

CINNAMON

True cinnamon, or Cinnamomum verum, is often called “Ceylon cinnamon.”

It’s sweet, delicate, and hard to find outside of speciality stores. What most people buy in supermarkets is cassia, a cheaper variety of cinnamon that’s often sold under the label “cinnamon”.

How to spot the fake: Ceylon cinnamon is lighter in colour, softer, with a sweeter, more complex flavour. Cassia is darker, thicker, and has a stronger, somewhat bitter taste. To test, try breaking a stick of cinnamon; Ceylon will crumble easily, while cassia will snap with force.

COFFEE

Coffee is often adulterated with cheaper fillers like corn, soybeans, and even starch, to cut costs. These fake coffee beans can be roasted and ground to resemble the real thing.

How to spot the fake: True coffee should have a deep, rich aroma and a complex flavour profile.

If your coffee tastes off or lacks the characteristic richness, it could be adulterated. Always opt for whole beans and grind them fresh for a more authentic experience.

BLACK PEPPER

Black pepper is sometimes mixed with fillers like ground dried papaya seeds or other cheap pepper-like substances, especially in lower-quality, pre-ground versions.

How to spot the fake: Freshly ground black pepper should have a robust, slightly spicy aroma and a kick when you taste it. If it’s pre-ground, the flavour will often be dull or flat. To be sure you’re getting the real thing, buy whole peppercorns and grind them fresh.

74 | Winter 2025 • essentialflavours.co.za

FOOD HONEY

Honey is a beloved natural sweetener, but many jars of honey on the market are actually “honey adulterated with sugar syrup” or even high-fructose corn syrup. Some brands might also add artificial flavouring.

How to spot the fake: Real honey is usually thicker, more viscous. To test, drop a spoonful of honey in a glass of water. Genuine honey will settle at the bottom, while fake honey will dissolve or spread out. You can also try the “crystal test” by placing honey in the fridge; real honey will crystallize, while fake honey remains liquid.

VANILLA

Pure vanilla extract is made from vanilla beans soaked in alcohol, but many products labelled “vanilla” are simply artificial flavouring made with chemicals like vanillin, derived from wood or synthetic sources.

How to spot the fake: Real vanilla extract will have a rich, deep flavour with sweet, floral notes. Artificial vanilla has a much sharper, overly sweet flavour. Check the label for the word “extract” rather than “flavouring” or “essence”, and ensure the ingredient list includes only alcohol, water, and vanilla beans.

BUTTER

Some butter substitutes, like margarine, are made to look like butter but contain vegetable oils and artificial flavourings. There are also cases of butter being diluted with lower-cost oils or other fats.

How to spot the fake: Real butter has a rich, creamy flavour and smooth texture. If your butter is overly soft at room temperature, it might have vegetable oils mixed in. The colour can also help; real butter tends to have a yellowish hue, while margarine is usually paler.

SAFFRON

Saffron is one of the most expensive spices in the world; ounce for ounce, it's actually more expensive than gold. As such, it’s frequently counterfeited.

Some fake versions of saffron are made from the coloured threads of other plants like marigold or turmeric.

How to spot the fake: Real saffron threads are thin, red, and fragile, with a slightly bitter taste and floral aroma. To test, place a few threads in warm water; real saffron will slowly release its colour, while fake saffron will colour the water immediately but lack the fragrance. Saffron’s price is a good indicator – if it’s suspiciously cheap, it’s likely fake. essentialflavours.co.za • Winter 2025 | 75

UMAMI UNVEILED

THE FIFTH TASTE:

UNLOCKING THE SECRETS OF UMAMI For years we were taught about the four basic tastes: sweet, sour, salty, and bitter. But did you know there’s a fifth taste? It’s been hiding in plain sight, tantalising our taste buds for centuries, and it goes by the name "umami.

Umami, a Japanese word that translates to “pleasant savoury taste,” is often described as brothy, meaty, or, simply, delicious. It’s the flavour of savouriness that lingers on your palate and makes food feel fuller, richer, and more complex. Think of it as the taste that elevates every dish to new heights - creating that irresistible feeling of “I’ll have just one more bite.”

Found in foods rich in the amino acid glutamate, umami stimulates the throat, the roof of the mouth, and the back of the tongue.

It leaves a mild yet lasting aftertaste that encourages salivation, making every bite feel even more satisfying.

But here’s the thing: umami isn’t just a standalone flavour. It works in harmony with other tastes, balancing the overall flavour profile of your dish and making everything taste better.

A brief history of umami: The story of umami goes way back, long before the term was even coined. Ancient civilisations used glutamate-rich foods like fermented fish sauces to enhance their cooking. The Romans had their own version, while in medieval Byzantium and Arab cultures, glutamate-rich fermented barley sauces were popular. In China, fermented fish sauces and soy sauces date back to the third century AD. It wasn’t until the 1980s, though, that umami was officially recognised as a distinct taste.

In 1985, the Umami International Symposium in Hawaii marked a breakthrough moment, defining umami as a scientifically recognised flavour, complete with its own receptor in the mouth.

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Umami-rich foods to elevate your cooking: Now that we know what umami is, let’s dive into the foods that bring it to life. Here are some ingredients to keep on hand for creating deeper, more savoury dishes: Meats: Beef, pork, and chicken (especially from slow cooking or roasting) are prime sources of umami. Don’t forget about the flavour-packed chicken bones, perfect for making rich, umami-filled stocks and soups.

Seafood: Many types of fish and shellfish, as well as fermented options like anchovies, fish sauce, and even dried seaweed (like kombu), offer big umami flavour.

Fermented foods: Soy sauce, miso, and fermented shrimp pastes have been central to many cuisines for centuries, each providing a powerful umami punch.

i ov h c An

Aged cheeses: Parmesan, gruyère, and other aged cheeses contribute savoury umami notes that can elevate even the simplest dishes.

Vegetables: Ripe tomatoes, spinach, garlic, and mushrooms (especially dried shiitake) naturally contain glutamate. Drying these vegetables intensifies their umami richness.

Yeast extracts: Products like Bovril and Marmite are packed with umami and are excellent for adding depth to dishes.

es

What is umami?

Mushrooms

UMAMI UNVEILED

Cooking with umami - tips & tricks:

M

te Pas o is

Incorporating umami into your cooking doesn’t have to be complicated.

Here are a few simple ways to get started: Combine umami-rich ingredients: Pairing ingredients like mushrooms with soy sauce, or tomatoes with parmesan creates a complex flavour profile that’s packed with savouriness.

Use fermented foods: Miso paste, fish sauce, and soy sauce are your secret weapons. Add them to stir-fries, soups, or marinades for a boost of umami flavour.

Add aged meats and cheeses: These ingredients can be added to pasta dishes, salads, or even just sprinkled on top of a simple vegetable dish for an umami-enhanced bite.

Caramelise ingredients: Pan-frying or slow-roasting meats, onions, garlic, and vegetables breaks down their natural sugars and glutamates, making their flavours more intense and savoury.

Experiment with umami seasonings: Try mushroom powder, nutritional yeast, or Worcestershire sauce to deepen your dishes in unexpected ways.

Umami in action: a recipe to try Ready to take your cooking to the next level? Here’s a recipe for Umami-Boosted Roasted Tomato Pasta that’s sure to showcase the magic of umami: INGREDIENTS • 4 ripe tomatoes, halved • 2 tablespoons olive oil • salt and cracked black pepper to taste • 350g spaghetti • 2 tablespoons tomato paste • 1 tablespoon soy sauce • 1 teaspoon garlic powder

• • •

½ teaspoon crushed red pepper flakes ¼ cup parmesan cheese, grated fresh basil leaves, chopped

METHOD 1. Preheat your oven to 190°C. Place the halved tomatoes on a baking sheet and drizzle with olive oil. Sprinkle with salt and black pepper and roast for 25-30 minutes until they’re soft and slightly caramelised.

2. While the tomatoes are roasting, cook the pasta according to

3.

4.

the package instructions.

In a blender or food processor, combine the roasted tomatoes, tomato paste, soy sauce, garlic powder, and red pepper flakes.

Blend until smooth, then stir in the grated parmesan.

Toss the pasta with the umami-rich tomato sauce. Add fresh basil and a sprinkling of parmesan on top for extra flavour.

essentialflavours.co.za • Winter 2025 | 77

FOOD EXPIRATION

Don’t toss it!

The lowdown on food expiry dates Understanding food expiration dates can help reduce food waste and ensure safety.

The Foodstuffs, Cosmetics and Disinfectants Act requires food products to have “Best before” or “Use by” dates, but not expiry dates.

Let’s break down what these mean and how they apply to you, the consumer.

DATE LABELS EXPLAINED •

• •

Best before: This date indicates when the product will retain its optimal quality under proper storage conditions. It does not mean the food is unsafe after this date; it may just lose some flavour or texture.

Use by: This date is more critical for perishable items like milk and eggs, indicating when the product may start to spoil due to microbial risks.

Sell by: This is a guideline for retailers to ensure products have a reasonable shelf life after sale.

SHELF LIFE BEYOND DATES •

•

•

Packaged foods: Items like cereal, pasta, and canned goods can remain safe for a long time if stored properly.

Frozen foods: Generally safe for consumption well past the “Best before” date if frozen correctly.

Dairy products: Butter and cheese can be good for up to 30 days after the date, while milk and yoghurt typically last about seven days.

SAFETY TIPS •

•

Always check for signs of spoilage (an “off “odour, flavour, or texture) rather than relying solely on these dates.

Proper storage conditions are crucial to extending shelf life. By understanding these dates and following safety guidelines, consumers can reduce food waste and enjoy their food safely.

78 | Winter 2025 • essentialflavours.co.za

Always check for signs of spoilage (an “off “odour, flavour, or texture) rather than relying solely on these dates.

Lamb Biryani Scan me

LAMB

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ESSENTIAL RECIPES - LAMB

Lamb Biryani

By Fatima Saib @fatimasaib

2.

This recipe is an extract from

THE HUNGRY TABLE, published

by Penguin Random House SA. Serves: 5–6 INGREDIENTS For the base • 2 tablespoons oil • 2 tablespoons ghee • 1 red onion, very thinly sliced • 4 green cardamom pods • 1 black cardamom pod • 2 large cinnamon sticks • 2 cloves For the lamb curry • 700g lamb pieces • 2 tablespoons garlic and ginger paste • ½ teaspoon turmeric paste • ½ teaspoon chilli powder • 1 teaspoon garam masala • ½ teaspoon ground cumin • ½ teaspoon ground coriander • 1 teaspoon salt • ¾ cup plain yoghurt • ¾ cup water • 2 small tomatoes, liquidised • 1 cup fried onions, divided

3.

4.

To finish • 10 baby potatoes, peeled • 1 cup basmati rice • 2 cups water • ½ teaspoon salt • 2 tablespoons butter, cubed • ½ teaspoon saffron, ground infused in ¼ cup boiling water • handful of fresh coriander • oil, for frying METHOD 1.

Peel the baby potatoes and soak them in a bowl of salted water for 30 minutes (¾ teaspoon salt should be sufficient here). Then, bring a pot with enough vegetable oil to shallow-fry up to the heat.

Drain the baby potatoes, pat dry with paper towel, then fry in the oil, until lightly goldenbrown. Transfer to a plate lined with paper towel to drain

5.

6.

and set aside until needed.

Rinse the rice under tap water until the water runs clear. Add the rice to a bowl, cover with 2 cups of cold water and soak for at least 35 minutes. Then, drain the rice and add it to a pot with 2 cups of water and ½ teaspoon salt. Bring to the boil and cook for 5 minutes, or until the water has evaporated and the rice is cooked, but not soft and mushy. It should still have a slight bite to it. Drain.

To make the base, heat a 24cm ovenproof pot with a lid over low-medium heat. Add the oil, ghee, onion, green and black cardamom, cinnamon and cloves. Fry gently until the onion is golden, about 25 minutes, stirring every 5 or so minutes so the onions don’t burn.

To make the lamb curry, add the lamb pieces to the base ingredients in the pot and cook each side until slightly browned, about 10 minutes. Once the meat has browned, add the garlic and ginger paste, turmeric paste, chilli powder, garam masala, ground cumin, ground coriander and salt. Stir well, then mix in the yoghurt. Cook for 5 minutes, until you see the oil separate from the yoghurt.

Add the water, liquidised tomatoes and fried potatoes, and stir gently to combine, making sure you don’t disturb the potatoes too much. Cook all together for 25 minutes, stirring regularly to ensure the sauce does not catch at the bottom of the pot without breaking the potatoes.

After 25 minutes, stir in ½ cup of the fried onions and continue cooking for a further 20 minutes, until reduced and thickened.

Place a clean muslin cloth over the now reduced curry and spoon the cooked rice over the cloth. This ensures that the rice won’t get soggy or absorb the curry, making it easier to dish and serve. Break

80 | Winter 2025 • essentialflavours.co.za

7.

the butter up with your fingers and scatter it over the rice.

Pour over the saffron water.

Scatter over the remaining fried onions along with the fresh coriander. Cover the rice with any overhanging muslin, then cover the pot with its lid.

Preheat the oven to 180°C and place the pot in the oven for 20 minutes to steam and finish cooking.

BRAISED LAMB SHANK WITH DRIED FIGS & POLENTA

By Yolandi North @azestylife The caramelisation of the fruit sugars that takes place during the braising of the shanks beautifully enhances the flavour of the meat. The dried figs essentially cook away, but leave a subtle hint with their tiny seeds.

Serves: 6-8 INGREDIENTS • • • • • • • • • • • • • •

4-6 lamb shanks (total weight of about 2–2.5kg) 2 tablespoons salt 2 ½ teaspoon freshly ground black pepper 60ml vegetable oil 1 onion, chopped 2 carrots, peeled and diced ½ leek, thinly sliced (optional) 2 celery sticks, chopped 2 tablespoons tomato paste 500ml dry red wine 1 tin whole, peeled tomatoes 3 rosemary sprigs, whole, rinsed 100g dried figs, chopped 1 teaspoon of cornflour

For the polenta • 1 litre water • 1-2 teaspoons of salt • 2 cups polenta • 60g butter

ESSENTIAL RECIPES - LAMB METHOD 1.

Preheat your oven to 130 160°C. 2. Season the shanks with 1 tablespoon salt and 1 ½ teaspoon ground pepper.

3. Heat the oil in an ovenproof cast iron pot over medium heat (you want the oil to simmer).

4. Carefully place your shanks in the oil and sear on all sides until you reach a deep brown. Transfer the shanks to a separate dish and reserve.

5. Add the onions, stir from time to time and cook until translucent. Add the carrots, leek, and celery, and cook until just tender.

6. Add the tomato paste and cook for about 1 minute, until the tomato paste turns a deep red colour and smells sweet.

7. Deglaze with the red wine.

8. Add chopped tinned tomatoes and one additional tin of cold water. Reduce the liquid by half. This will take 4-5 minutes.

9. Add the rosemary and figs.

Cook for another 3 minutes.

10. Return the shanks to the pan along with any juices they may have released.

11. Bring to a gentle simmer (not a boil) over medium to low heat. Cover the pot and transfer to a 130 - 160°C oven. Braise the lamb shanks for 45 minutes, then check whether they need more liquid.

12. You want every piece of

meat to be half (or at least a third) covered in liquid.

Cover and finish braising the lamb in the oven until forktender. This will take about two hours. Baste and turn the lamb shanks from time to time so that all of the meat is covered with liquid at some point – this ensures even cooking.

13. If you feel that there is still a lot of liquid in the pot, then remove the lid for the final 30 minutes of cooking. This will allow the sauce to reduce.

14. Cook your polenta in the meantime. Bring salted water to a rolling boil and add the polenta in a thick, even stream. Whisk as you go to avoid clumps. Be careful not to burn, as boiling polenta can “burst” and splatter.

Stir occasionally as the pot simmers. Put the lid on and cook for about 25–30 minutes.

15. Transfer the shanks to a container and moisten with some cooking liquid. Keep warm while finishing the sauce.

16. Strain the sauce, reduce and thicken more if required. If necessary, thicken the sauce lightly with a slurry (mixture of 1 teaspoon of cornflour with cold water and mix into a paste).

17. Simmer the cooking liquid

until it has a good flavour and consistency (for about 3 minutes). Skim thoroughly to degrease the sauce. Adjust seasoning with salt and pepper. Strain.

18. Finish off your polenta by removing it from the heat and stirring in the butter. Taste and add more salt if needed.

19. Serve the shanks immediately or keep them warm until you are ready to serve.

PRO tips Keep in mind that braising concentrates the natural flavour of the meat and other ingredients. Extended cooking times reduce the volume of liquid and make relatively small amounts of salt more intense, so taste your dish and adjust the seasoning throughout the cooking process.

Old grains can become rancid, so store polenta in the fridge to prevent spoilage.

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ESSENTIAL RECIPES - LAMB

STICKY LAMB RIBBETJIES

By Phenyo Setwaba @de_plated_marc

2.

Serves: 8 INGREDIENTS For the marinade: • 1.2kg lamb riblets • 1 tablespoon garlic powder • 1 tablespoon onion powder • 2 tablespoons paprika • 1 tablespoon ground ginger • 1 ½ tablespoons minced garlic • 3 tablespoons soy sauce • salt and pepper, to taste For the sticky sauce • 1 cup soy sauce • 1 cup water • ⅔ cup sugar • 5 tablespoons honey

3.

4.

riblets and blanch for 5-10 minutes to help tenderise the meat. Remove from the water and pat dry.

In a bowl, combine the riblets with garlic powder, onion powder, paprika, ground ginger, minced garlic, soy sauce, salt, and pepper.

Toss to ensure the riblets are evenly coated in the marinade.

Preheat the oven to 200°C. Arrange the marinated riblets on a baking tray and roast for 15-20 minutes until they begin to caramelise and develop a golden-brown crust.

While the ribbetjies are roasting, combine soy sauce, water, sugar, and honey in a saucepan. Simmer over

METHOD 1.

In a large pot, bring water to the boil and season with salt and pepper.

Add the lamb

82 | Winter 2025 • essentialflavours.co.za

5.

6.

medium-high heat until the sauce thickens and reaches a sticky consistency.

Remove the ribbetjies from the oven and transfer them to a large bowl. Pour the sticky sauce over the ribs and toss to coat evenly.

Garnish with sesame seeds or chopped spring onions and chilli. Serve warm with your choice of sides, such as chips, roasted vegetables, or a fresh salad.

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ESSENTIAL RECIPES - LAMB Scan me

LAMB CURRY

By Nicholas Fraser @nicholasfraser INGREDIENTS • • • • • • • • • • • • • • • •

500g lamb pieces biryani seed mix 1 onion, chopped 1 teaspoon garlic 1 teaspoon ginger 2 red chillies 1 teaspoon coriander powder 1 teaspoon cumin powder 1 teaspoon garam masala 1 teaspoon turmeric powder 2 tablespoons Kashmiri curry powder 2 tomatoes, grated ½ cup fresh coriander salt, to taste ½ cup water 2 large potatoes

METHOD 1.

In a large pot, add the

2.

3.

4.

Biryani seed mix along with chilli, onion, garlic, and ginger, and sauté until the onions are translucent.

Add the spices: Kashmiri powder, cumin powder, coriander powder, turmeric powder, and garam masala. Toast until fragrant, then add the lamb pieces along with ½ cup of water. Cook on medium heat for 45 minutes.

After 45 minutes, add the grated tomatoes, salt, fresh coriander, and two diced potatoes. Add water if needed and continue to cook the curry for a further 45 minutes, or until the meat and potatoes are tender and soft.

Top with fresh coriander and serve with rice, roti, or naan bread. Enjoy!

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As one of Africa’s fastest-growing registered carbon projects, the Wonderbag is reshaping traditional aid models. In South Africa, it has been registered by Natural Balance as a unique carbon offset initiative with far-reaching sustainable development benefits.

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COMFORT FOOD – BUNNY CHOW

A South African legend in a loaf The Bunny Chow is South Africa’s ultimate comfort food, born from humble beginnings and bursting with flavour. Let’s dig in!

When you think of comfort food, what comes to mind? For many South Africans, there’s only one answer: bunny chow. It’s more than just a meal – it’s an experience, a part of our history, and for some, a lunch break ritual that’s too good to miss.

But here’s the thing: while most of us have devoured a bunny chow at some point in our lives (probably

more than once), have you ever stopped to think about how this loaf of curry magic became the national treasure it is today?

The origins of the bunny chow

We all know bunny chow was born in Durban, but do you know how it came to be? This beloved street food is believed to have originated in the city’s Indian community

during the 1940s, with a number of tasty theories about how it came to life.

One popular version links its creation to apartheid-era restrictions. From 1948 onwards, apartheid laws barred Black South Africans from dining in restaurants or cafés, cafes, so many resorted to ordering takeaways through side windows or backdoors. At the time, roti and bean curry was a popular choice, but roti, being thin and soft, didn’t travel well. As a clever solution, Indian food vendors began using hollowed-out loaves of white bread as makeshift containers for curry. It was practical, portable, and utterly delicious. And thus, the bunny chow was born.

As for the name? Some say “bunny” evolved from “bania”, the Indian

84 | Winter 2025 • essentialflavours.co.za

COMFORT FOOD – BUNNY CHOW

merchant caste who sold the dish.

Others point to “bun” as slang for bread, with “chow” simply meaning food. Whichever way it started, there’s no denying that when curry meets bread, something magical happens. We’re hooked.

A regional twist on the classic

Sure, the bunny chow hails from Durban, but every corner of South Africa has put its own spin on this dish. From Cape Town to Joburg, to PE, each region has added their own unique flavour to the mix.

•

•

•

Cape Town’s curry meets local spice: In the Mother City, bunny chows are often spiced with a bit of Cape Malay influence.

You’ll find that perfect balance of sweet and savoury curry, with hints of cinnamon and cloves.

Jo’burg’s uptown Bunny Chow: The City of Gold naturally gives its bunnies a gourmet upgrade, with top chefs adding lamb shank or even pulled pork as a filling. Talk about luxury in a loaf! Some eateries even serve it in fancy artisanal bread… sorry, no white bread here!

Durban’s classic: Of course, the true-blue bunny chow in Durban is the OG. Chicken, mutton, or even a hearty vegetable curry fills a quarter, half, or full loaf of bread. Spicy, savoury, and utterly comforting. It’s the stuff of legends.

anyone?). It’s not just a meal – it’s a conversation starter, a social event, a source of friendly rivalry (especially when it comes to spiciness levels) and a reminder of how we came together during tough times. And we all know that one person who insists that the curry is too mild and ends up drenched in sweat after one bite. Bless their hearts.

The Bunny Chow is as much a part of South Africa as braai and biltong.

It’s a dish that has travelled beyond the streets of Durban and become a staple in homes across the country.

From the humble beginnings of curry in bread to its nationwide popularity, the bunny chow has earned its place in the hearts, and stomachs, of South Africans everywhere.

Bunny Facts No bunnies were harmed in the making of these facts…

•

•

More than a meal

Ask any South African about their first bunny chow experience, and you’re likely to hear a personal story.

Maybe it’s the first time you tried it after school, or that unforgettable lunch break with friends at a corner shop. Either way, bunny chow has become more than just food; it’s a cultural rite of passage.

You’ve probably devoured it with mates, debating the best curry filling (vegetarian vs chicken,

•

Bunny chows celebrated globally: That’s right... There is an international day to celebrate the humble bunny chow. Created by SafariKZN, 26 June is World Bunny Chow Day. Bunny chow for breakfast: South Africans don’t just stop at lunch – bunny chow can be enjoyed at any time of day! In fact, some daring souls have even taken the “breakfast Bunny” route, filling it with eggs, bacon, and leftover curry.

No forks needed: one of the best parts of the bunny chow experience? The lack of utensils. You simply pick it up, dig in, and enjoy that glorious mess of currysoaked bread. No fuss, just pure flavour.

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COMFORT FOOD – BUNNY CHOW

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COMFORT FOOD – BUNNY CHOW

LAMB BUNNY CHOW

By Priyanka Govender @inspiredbyprisfood Serves 4 INGREDIENTS • • • • • • • • • • • • • • • •

• • • • • •

50ml vegetable oil ½ an onion, finely chopped rough salt, to taste 1 clove 1 cinnamon stick 2 elachi (cardamom) pods 1 teaspoon jeera (cumin) seeds 1 teaspoon fennel seeds 1 bay leaf 2 curry leaves 2 sliced chillies 1 teaspoon ginger and garlic paste ½ teaspoon turmeric 1 teaspoon dhania (coriander) and jeera (cumin) powder 1 teaspoon garam masala 2 tablespoons mild Kashmiri special mix masala or (or go spicier with 4 tablespoons medium-hot Kashmiri special mix masala) 1 tomato, grated 1kg lamb, cut into pieces ½ to 1 cup hot water 3 medium potatoes, peeled and cubed fresh coriander, for garnish unsliced white bread loaf

METHOD 1.

2.

3.

4.

Heat vegetable oil in a medium-sized pot over medium heat.

Add chopped onions and salt and sauté until translucent.

Add whole spices (clove, cinnamon stick, elachi pods, cumin seeds, and fennel seeds), as well as bay leaf, chillies, curry leaves, and ginger-garlic paste. Mix well to coat everything.

Incorporate ground spices – turmeric, dhania and jeera powder, and garam masala – into the oil and stir until well mixed.

5.

Add Kashmiri masala and continue stirring.

6. Introduce grated tomato to the pot and mix for 2 minutes.

Allow it to simmer for approximately 5-7 minutes until the oil starts to surface.

7. Add lamb pieces and coat them thoroughly with the spice mixture. Simmer for 20 minutes, stirring occasionally every 5-7 minutes.

8. Pour in ½ cup of hot water, mix well, and let it simmer for an additional 5 minutes.

9. Arrange the cubed potatoes around the meat, allowing them to cook in the flavourful gravy. Garnish with fresh coriander and get ready to serve.

10. Cut the unsliced loaf into quarters, scoop out the soft centre part of the loaf, fill the hollow loaf with curry and gravy, and dig in.

• • • • • • • • • • • • • •

METHOD 1.

2.

3.

Serving Options: Pair the lamb bunny chow with a refreshing carrot salad.

4.

5.

6.

7.

MUTTON BUNNY CHOW

By Chef Kelly Lewis @Tastynationeatery

3 cinnamon sticks 3 bay leaves 3 star anise 3 cloves 1 teaspoon crushed ginger & garlic 4 grated tomatoes 1 stem curry leaves ½ teaspoon turmeric powder 4 tablespoons Rombo Rossi or Kashmiri Masala Mix Hot 1 kg mutton, cut into pieces salt to taste 3 medium potatoes 2 loaves of white bread, unsliced (alternatively serve with rice or roti) fresh coriander to garnish

8.

Heat oil in a pot and fry the onions with whole spices until golden brown.

Add the ginger, garlic, tomatoes, and curry leaves, and stir well.

Add the turmeric powder and masala, and braise for a minute.

Add the meat and season with salt to taste.

Stir and cook for 40 minutes, adding a little water at a time as needed.

Add the potatoes and cook for a further 20 minutes, or until they’re soft.

Serve in a hollowed-out quarter loaf of soft white bread (for a bunny chow), or alternatively with rice or roti.

Garnish with fresh coriander and enjoy!

Serves 4 INGREDIENTS • •

oil for cooking 1 large onion

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COMFORT FOOD – BUNNY CHOW

AMASI FRIED CHICKEN KOTA

By Aiden Pienaar @aiden.pienaar Serves: 1 INGREDIENTS • • • • • • • • • • • • • • • •

⅓ white bread loaf (uncut) 2 tablespoons butter ½ glove garlic (chopped) 60g vienna or russian (halved) 2 x 40g polony disks 1L sunflower oil 120g potato (cut into chunky chips) 110g chicken breast 100g amasi 70g plain flour 30g cornflour 10g cayenne pepper 5g garlic powder 5g salt 1 slice cheddar cheese 1 x egg (fried sunny side up)

drain on kitchen towel, and season with salt.

10. To assemble, place your kota loaf onto a serving dish, hollowed side towards you, and put the chips at the bottom of the bread loaf.

11. Place the crispy chicken breast on top of the chips, followed by the cheese slice (the heat from the chicken will melt the cheese slightly), finished with the runny egg.

12. Arrange the viennas around the egg, followed by the polony slices.

13. Top with your bread lid and serve. Enjoy with an ice-cold beer!

METHOD 1.

2.

3.

4.

5.

6.

7.

8.

9.

Place the loaf cut side up. Cut off the top of the loaf to create a “lid” and set aside. Hollow out your bread loaf, keeping about 1cm of crust all around.

In a pan over a medium heat, add butter and garlic and toast your kota loaf on the cut sides.

Toast the “lid” in the same buttered pan and set aside.

In the same pan, place the Russian and polony slices, colouring them on both sides, and set aside for assembly.

Heat a pot with oil to 180°C. Add the raw chunky chips to the oil and fry until golden.

Once golden and crispy, drain on kitchen towel, sprinkle with salt, and set aside.

Pour amasi into a bowl and prepare your chicken breast flour mix by mixing plain flour, cornflour, cayenne pepper, garlic powder, and salt.

Place your chicken into the amasi, coating it completely, then into the flour mix, and gently into the oil.

Cook until golden and crispy,

88 | Winter 2025 • essentialflavours.co.za

Did you know Bunny chow and kota are both popular South African street food staples, but they have distinct characteristics.

Bunny chow is a hollowed-out loaf of bread filled with curry, while kota is a quarter loaf of bread with fillings like chips, Russian sausage, and various sauces.

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CHICKEN

CREAMY PESTO CHICKEN WITH ROASTED CHERRY TOMATOES

ESSENTIAL RECIPES - CHICKEN

CREAMY PESTO CHICKEN WITH ROASTED CHERRY TOMATOES

3.

By Christine Capendale @christinecapendale Serves 4

4.

INGREDIENTS For the roasted tomatoes • 250g cherry tomatoes • 15ml olive oil • 5ml brown sugar • salt and black pepper For the chicken • 4 chicken breast fillets, cut into 8 pieces (halve each fillet) • 5ml garlic powder • 5ml paprika • salt and pepper, to taste • 15ml olive oil For the sauce • 10ml olive oil • 1 onion, chopped (or substitute for 2 shallots, thinly sliced) • 1 garlic clove, crushed • 60ml basil pesto • 10ml flour • 125ml cream (or substitute for milk) • 160ml chicken stock To serve • parmesan shavings (optional) • extra basil pesto for drizzling • fresh basil

5.

6.

7.

8.

2.

• • • • • • • •

CHICKEN BAGEL

By Zandeleen Thygesen @zandilions

½ onion, finely chopped 1 clove garlic, minced 2 chicken breasts, cut into strips salt and pepper, to taste rosemary, roughly chopped 1 teaspoon sundried tomato with the oil ¼ tin coconut milk 2 sourdough or regular bagels

METHOD 1.

2.

3.

4.

5.

6.

Heat a drizzle of oil in a pan over medium heat.

Add the chopped onion and minced garlic to the pan.

Sauté until fragrant and golden brown.

Add the chicken strips to the pan. Season with salt and pepper. Cook until the chicken is browned and cooked through.

Stir in the chopped rosemary, sundried tomato (including a bit of the oil for flavour), and coconut milk. Let the mixture simmer over medium heat until the sauce thickens slightly.

Spoon the chicken mixture generously onto the bottom half of each bagel.

Add the bagel top and serve immediately.

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Serves 2 INGREDIENTS •

METHOD 1.

Heat the olive oil in a medium frying pan over medium heat and cook the chicken pieces until browned on the edges and cooked through; this will take about 3-4 minutes on each side.

Remove the chicken and set aside.

In the same frying pan, add 10ml olive oil and cook the onion or shallots until slightly caramelised.

Add the garlic, pesto, and flour, stirring to combine with the onion. Pour in the cream and chicken stock, stir gently, and bring to a simmer.

Add the cooked chicken and roasted tomatoes to the sauce and reheat for a couple of minutes.

Garnish with fresh basil, a drizzle of basil pesto, and Parmesan shavings (if using).

Serve immediately with crusty bread and a salad for a delicious, quick meal.

Preheat the oven to 200°C. Toss the cherry tomatoes with olive oil, sugar, salt, and pepper, then place them in a small baking tray.

Roast for about 10 minutes until blistered, while preparing the chicken.

Season chicken pieces on all sides with garlic powder, paprika, salt, and pepper.

90 | Winter 2025 • essentialflavours.co.za

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ESSENTIAL RECIPES - CHICKEN

QUICK CHICKEN CURRY WITH ROTIS Recipe developed by Christine Capendale for FIRST CHOICE Serves 4

• •

• • • • • •

•

• • •

30ml oil 1 onion, thinly sliced 2 garlic cloves, crushed 30ml fresh ginger, grated 5ml paprika 5ml turmeric 2,5ml cumin seeds 2,5ml chilli flakes (alternatively use 1 medium hot chilli, chopped) 2,5ml ground cumin 600g chicken fillets, cut into strips salt to taste 80ml tomato purée 60ml chicken stock 100ml First Choice cream (alternatively use coconut cream) 10ml coconut sugar (alternatively use brown sugar) 200g baby corn, blanched 100g baby tomatoes, halved 4 rotis

4.

METHOD 1.

INGREDIENTS • • • • • • • •

(homemade or storebought) 20g butter, mixed with 10ml finely chopped coriander fresh coriander for serving

2.

3.

Sauté the onion in the oil until softened, then add the garlic and ginger. Cook for about a minute, then add all the spices (paprika, turmeric, cumin seeds, chilli flakes, and ground cumin).

Cook for another minute, stirring constantly.

Add the chicken and stir to mix with the spice blend. Cook the chicken until almost cooked through, then season with salt.

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5.

6.

Add the tomato purée, chicken stock, cream (or coconut cream), and coconut sugar, and mix well with the chicken. Simmer for a few minutes, then add the baby corn and tomatoes.

To cook the rotis, heat a frying pan, add a teaspoonful of the coriander butter, and add a roti. Cook until it starts to puff up, then turn and cook the other side until golden and puffy. Repeat with the remaining rotis.

Heat the curry through and serve immediately with rotis and some fresh coriander.

ESSENTIAL RECIPES - CHICKEN

GRILLED CHICKEN & CRUNCHY SLAW SALAD WITH CHARDONNAY DRESSING

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By Jandré Coetzee-Blom @deliciously_lia Serves 4 Time: 30 minutes INGREDIENTS For the salad • 2 chicken breasts, grilled & sliced • salt and black pepper, to taste • a pinch of smoked paprika • 2 cups shredded cabbage (red & green mix) • 1 cup shredded carrots • ½ cup sliced red onion • ½ cup fresh coriander (or parsley), chopped • ½ cup toasted almonds or cashews (for crunch) For the dressing • 3 tablespoons olive oil • 2 tablespoons white wine vinegar • 2 tablespoons Chardonnay • 1 tablespoon honey • 1 teaspoon Dijon mustard • 1 clove garlic, minced • salt and black pepper, to taste METHOD 1.

2.

3.

4.

Season the chicken with salt, black pepper, and a pinch of smoked paprika.

Grill over medium heat until golden and cooked through.

Slice into strips.

Then, in a large bowl, toss together the cabbage, carrots, red onion, coriander, and nuts.

To make the dressing, whisk together olive oil, vinegar, chardonnay, honey, mustard, garlic, salt, and pepper.

To serve, add the grilled

chicken to the salad, drizzle with the dressing, and toss gently. Serve with a chilled glass of Chardonnay.

• • • •

100ml olive oil ½ teaspoon crushed garlic and ginger 8 chicken wings salt and pepper, to taste

METHOD 1.

AIR-FRYER GRILLED CHICKEN WINGS

By Chef Linda @lindokuhleblessingsmnikathi

2.

Serves 2 INGREDIENTS • • • • • •

92 | Winter 2025 • essentialflavours.co.za

½ teaspoon chicken spice grill seasoning ½ teaspoon paprika 1 rosemary spring 1 thyme spring 1 whole lemon zest and juice 1 teaspoon unsalted butter

3.

In a small cereal bowl, mix all the seasonings except salt and pepper. Mix only the lemon zest, lemon juice, butter, oil, garlic, and ginger. Whisk everything together and set aside.

Pat dry your chicken wings using kitchen paper towel.

Season your chicken with salt and pepper.

Drizzle the spice mixture all over the chicken, using your hands to rub in the spices until the chicken wings are well coated.

Cover with clingfilm, place in the fridge, and grill the next day (this allows the flavours to build up), or

ESSENTIAL RECIPES - CHICKEN

4.

5.

after two hours if you can't wait to enjoy them.

Grill at 200°C in an air fryer or on the braai. Grill until well cooked, with no pink colour or juices running from the chicken wings when poked. Remember, uncooked poultry may lead to salmonella.

Serve your chicken wings immediately with your chips, favourite sauces, and fresh salads.

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MARRY ME CHICKEN MEATBALLS

By Zandeleen Thygesen @zandilions Serves 4-6

3.

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

½ cup oil-packed sun-dried tomatoes, oil drained and kept aside 680g ground chicken 2 tablespoons basil pesto 2 tablespoons Italian seasoning chilli flakes salt and black pepper 1 cup grated parmesan 2 tablespoons salted butter 1 shallot, chopped 2 cloves garlic, chopped 1 tablespoon tomato paste 1 cup dry white wine 1 cup heavy cream or canned full fat coconut milk fresh basil, for serving

4.

will make 15-16 meatballs).

Heat a pan over medium heat and add oil. Add the meatballs and cook until browned on all sides, about 5-6 minutes.

Remove from the pan and set aside.

In the same pan, melt the butter. Add the shallots, garlic, and remaining 1 tablespoon of Italian seasoning. Sauté until fragrant, then stir in the tomato paste and a pinch of

5.

6.

chilli flakes. Pour in the white wine, bring to a boil, and cook for 3-5 minutes to reduce slightly. Stir in the cream and chopped sun-dried tomatoes.

Return the meatballs to the pan and simmer for 10 minutes, or until the sauce has thickened.

Sprinkle with the remaining ½ cup of parmesan and fresh basil.

Serve the meatballs with cooked rice or spaghetti.

METHOD 1.

2.

Drain 3 tablespoons of oil from the sun-dried tomato jar into a large skillet with sides. Chop the sun-dried tomatoes and set them aside.

Add the chicken, basil pesto, 1 tablespoon of Italian seasoning, chilli flakes, salt, pepper, and ½ cup of parmesan to a bowl. Mix to combine. Roll the mixture into tablespoon-sized balls (this

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NUTRITION

DOES CHICKEN SOUP REALLY HELP WHEN YOU’RE SICK? Here’s the science...

When a loved one catches a cold or the flu, what’s the first thing you reach for in the kitchen? If you’re like most people, it’s a warm, steaming bowl of chicken soup. It’s a universal remedy – an act of care as old as time itself. But does this bowl of broth, chicken, and noodles really help you feel better when you’re sick, or is it just a comforting placebo? Turns out there’s more science behind your gran’s healing recipe than you might have thought…

The comfort of tradition Let’s be real. The smell of simmering chicken soup is enough to make anyone feel better, even before the first spoonful hits your lips. For centuries, cultures across the globe have turned to chicken soup as a cure-all for everything from the sniffles to full-blown flu. From as far back as ancient China and the Roman Empire, the soup had been lauded for its healing properties. While its exact origins are as murky as a pot of slow-simmering broth, one thing is clear: chicken soup has stood the test of time, and it’s still a go-to remedy when the sniffles strike. But the burning question remains: does it actually work?

The magic behind it If you’ve ever been under the weather (and who hasn’t), you’ll know that food can be a hard sell.

The idea of eating anything when your stomach feels off is, let’s face it, less than appetising. That’s where chicken soup comes in.

Studies suggest that it’s not just the comforting warmth and rich flavours that make it so effective. The secret ingredient? Umami.

Umami is the fifth taste sensation (beyond sweet, salty, sour, and bitter), and is often described as “savoury” or “meaty.” Chicken, vegetables, and broth all contribute to this umami richness, and recent research shows that this particular

taste can stimulate your appetite and even help with digestion, which helps to get the virus out of your system. So, if you’re struggling to eat when you’re sick, a little umami may help you kick-start your appetite and get the nutrients your body needs for recovery. In fact, a study found that foods containing umami may also improve the body’s ability to absorb nutrients. That means when you sip on that warm broth, your body is getting better at breaking down and utilising the protein and nutrients you need to heal. It’s like a little extra boost for your immune system.

Mucus, meet your match!

That stuffy nose we all dread as winter approaches is part and parcel

94 | Winter 2025 • essentialflavours.co.za

of cold and flu season. The good news is that chicken soup might also help clear up that congestion. How? By loosening thick mucus. When you sip on a hot bowl of soup, the warmth helps increase the temperature of your nasal passages, which in turn thins out mucus, making it easier to expel. That’s right - chicken soup could very well be the ultimate weapon against your congestion.

Even better, the steam from the broth works as a natural decongestant. So, while you might not be completely free of a stuffy nose, you’re giving yourself a fighting chance to feel a little less blocked up.

The Power of Homemade Not all chicken soups are created

NUTRITION

equal, though. If you want to maximise the health benefits, homemade is the way to go. Store-bought canned versions of chicken soup often lack the nutrient-packed ingredients that make the homemade variety such a powerhouse. While those canned soups might provide some comfort, they’re often filled with preservatives and lack the abundance of fresh vegetables, herbs, and spices that make chicken soup a true, healing elixir. Homemade chicken soup, on the other hand, is rich in vitamins, minerals, and antioxidants, thanks to fresh vegetables like carrots, celery, and garlic. Garlic has a host of antimicrobial properties, too, due to the compound allicin, and can help prevent secondary infections.

These ingredients not only boost your immune system, but they also work together to help your body recover faster. Add in a handful of herbs like thyme and rosemary, and you’ve got a recipe for both comfort and nourishment. The takeaway: chicken soup isn’t a cure, but it sure helps.

So, while chicken soup might not be a magical everlasting cure for the common cold, there’s no denying it helps with recovery. The combination of comforting warmth, nutrientpacked ingredients, and the power of umami all work together to make chicken soup the perfect remedy when you’re under the weather.

Whether it’s the ritual of preparing it for a loved one, or simply savouring a bowl yourself, chicken soup is much more than just a meal. It’s a tradition that brings comfort to body and soul, and science shows that Grandma’s recipe really does have some therapeutic value. So the next time you feel a cold coming on, whip up a pot of your own healing chicken soup.

After all, the best remedies often use the simplest of ingredients.

THE ULTIMATE COMFORT CHICKEN SOUP RECIPE: A HEALING BOWL OF HAPPINESS INGREDIENTS For the base • 1 whole chicken • 10 cups chicken broth or water • 1 medium onion, quartered • 2 large carrots, peeled and cut into large chunks • 2 celery stalks, cut into large chunks • 6 cloves garlic, smashed • 2 bay leaves • 1 tablespoon black peppercorns • salt, to taste

For the soup • 3 medium carrots, peeled and diced • 2 celery stalks, diced • 1 medium onion, finely chopped • 2 cups egg noodles • 2 teaspoons fresh thyme, chopped • 1 teaspoon fresh rosemary, chopped • 1 lemon, juiced • fresh parsley, chopped • salt and pepper, to taste • red pepper flakes for a hint of heat!

METHOD 1. In a large pot, combine your chicken, broth or water, onion, carrot, celery, garlic, bay leaves, peppercorns, and salt.

2. Bring the mixture to a boil over medium-high heat, then immediately reduce to a simmer.

3. Simmer uncovered, for about 1h30 minutes to 2 hours, skimming off any impurities that rise to the surface. This will give you the most flavourful, golden broth.

4. Once the chicken is fully cooked (you’ll know when the meat falls off the bone), carefully remove the chicken from the pot and set it aside to cool.

5. Strain the broth to remove the vegetable and herb chunks, leaving only the rich liquid behind. Return the broth to the pot.

6. Add in your diced carrots, celery, onion, thyme, and rosemary to the strained broth. Simmer for 20 minutes or until the vegetables are tender.

7. While the vegetables are cooking, pull the chicken meat off the bone, discarding the skin and bones. Shred into bite-sized pieces.

8. Add chicken to the simmering soup and continue cooking for another 10minutes, allowing the flavours to meld.

9. Toss in your egg noodles (or pasta of choice) and cook according to package instructions, usually about 6-8 minutes, until al dente.

10. Stir occasionally, to prevent sticking.

11. Taste your soup! Add more salt and pepper to taste, or even a pinch of red pepper flakes if you want a little heat.

12. Stir in the fresh lemon juice for a bright, zesty flavour that really makes the soup shine.

13. Ladle the soup into bowls and garnish with fresh parsley.

14. Optional: Add a few extra sprigs of fresh thyme or rosemary for a more aromatic finish.

TOP TIPS The chicken: Using a whole chicken (rather than just breasts) gives the broth a deep, rich flavour. Plus, the bones add collagen, giving the broth a silky texture. (Bonus: it’s great for your complexion, too.)

Extra veggies: feel free to throw in some parsnips, turnips, or a handful of spinach for extra nutrients and colour.

Herb & spice twist: Add extra flavour with a sprig of dill or a dash of turmeric for extra complexity.

Freezer-friendly: This soup is perfect for freezing. Just store it in airtight containers for up to 3 months! essentialflavours.co.za • Winter 2025 | 95

ESSENTIAL RECIPES - CHICKEN

STUFFED CHICKEN BREAST WITH SPINACH, SUNDRIED TOMATOES & CREAM CHEESE

By Nicholas Fraser @nicholasfraser Serves 4-6

• • •

METHOD 1.

2.

INGREDIENTS • • • • •

4 boneless skinless chicken breasts salt and pepper, to taste 2 teaspoons smoked paprika 2 teaspoons garlic powder 2 tablespoons olive oil

For the filling • 2 tablespoons olive oil • 200g baby spinach, roughly chopped • 3 cloves garlic, minced • ½ cup sundried tomatoes, chopped • 1 x 250g cream cheese, softened • 1 cups grated white cheddar cheese • 1 tablespoon dried

oregano 1 tablespoon chopped fresh basil 1 teaspoon onion powder 1 tablespoon red pepper flakes

3.

4.

Preheat the oven to 180°C. Add 1 teaspoon of oil to a large pan over medium heat. Add the spinach and garlic and cook until wilted, for 3-4 minutes. Let it cool completely.

Combine the remaining filling ingredients, then gently stir in the spinach, garlic, and sundried tomatoes. Set aside.

Pat the chicken dry. Use a sharp paring knife to create a pocket for the stuffing. (Slice the side of the chicken that has the fold on the bottom.) Be careful not to cut all the

5.

6.

7.

8.

9.

way through to the other side.

Stuff each chicken breast with the filling. Sprinkle the top of the chicken with salt, pepper, garlic powder, and paprika.

Heat oil in a large skillet over medium-high heat.

Once the oil is glistening and hot, add 2 chicken breasts at a time and sear each side until it begins to turn golden, for 2-3 minutes.

(Tip: Use 2 spatulas to manoeuvre the chicken when flipping; it’s easier to handle gently. The top and bottom of the chicken will cook about halfway up, but the middle will still be uncooked.)

Transfer the chicken to a baking dish.

Bake at 180°C for 17-20 minutes or until the thickest part of the chicken is cooked. Rest for 5 minutes before serving.

Serve on creamy mash potato and enjoy!

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PET NUTRITION

Fur-tastic fats: why oils are a must for your dog’s diet

By Nikki Kim Give your furry friend the best life with essential oils! From fish oil to coconut oil, discover the benefits of adding healthy fats to your dog’s diet for a shiny coat, happy joints, and overall wellbeing.

Not all oils are equal, and understanding their differences is important when adding oil to your dog’s diet, whether through food or supplements. Here are a few beneficial options!

• Fish oil: One of the healthiest fats for dogs is fish oil, sourced from fish like trout, salmon, and sardines, and abundant in omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These crucial nutrients support healthy skin and coat, enhance immune and inflammatory responses, alleviate joint pain, boost cognitive development, and promote optimal eye and heart health.

• Olive oil: A little olive oil can be an excellent addition to your furkid’s diet. Comprising mainly of monounsaturated fats, particularly oleic acid, olive oil contributes to overall wellbeing. It contains some omega-3 fatty acids, specifically alpha-linolenic acid (ALA), found in plant foods. Olive oil

can condition your dog’s skin, mitigate itching from allergies, improve digestive health, and enhance the immune system.

• Canola oil: Derived from the rapeseed canola plant, canola oil is safe for dogs in moderation. It’s rich in vitamins E and K and low in saturated fat.

As a source of omega-3 (ALA) and omega-6 (linoleic acid), canola oil promotes healthy skin and coat as well as overall joint health for your furkid.

• Coconut oil: It is composed mostly of saturated fat, but more than half of this is made up of medium-chain fatty acids, such as lauric acid. Lauric acid is known for its antimicrobial properties that defend against bacteria, fungi, and viruses. In fact, coconut oil is the most

98 | Winter 2025 • essentialflavours.co.za

abundant source of lauric acid. Minimal quantities may be advantageous for dogs, such as aiding in weight loss, improving digestion and enhancing cognitive abilities.

It can also be used topically to moisturise skin and alleviate inflammation. However, there is limited scientific research on its benefits for dogs, so it is recommended to exercise caution when adding it to your dog’s diet.

• CBD oil: Growing in popularity among pet parents, CBD oil is often used to alleviate anxiety, joint pain, and allergies in dogs.

Unlike recreational cannabis, CBD oil is safe and intended for medicinal purposes.

While emerging research supports its therapeutic potential, it is essential to seek veterinary advice before incorporating CBD oil into your dog’s care regimen.

PET NUTRITION Certain oils, including corn, sunflower, and soybean oil, are less favoured as dietary supplements due to their high omega-6 fatty acid content. Overconsumption of these oils can disrupt the balance of essential fatty acids, which may worsen conditions such as arthritis and inflammatory issues.

While healthy fats provide various benefits, moderation is key to prevent weight gain and reduce the risk of pancreatitis, particularly in dogs predisposed to this condition.

Excessive dietary fat can also lead to digestive problems. For this reason, maintaining a balanced intake of fats is essential for the overall health of your dog.

BUTTERNUT & OLIVE OIL BISCUITS Prep time: 25 minutes Baking time: 60-70 minutes Makes: 14 medium-sized biscuits INGREDIENTS • •

• • •

300g oatmeal flour 120ml puréed butternut (steamed butternut blended with 30ml water, or more if necessary) 80ml cold extracted premium olive oil 50g dehydrated liver powder 2 large eggs

Is it really necessary to add oil to your dog’s diet? The answer is no, if your dog is already receiving a wellbalanced, high-quality diet, whether raw or dry. However, if you are preparing your dog’s meals yourself, it is vital to consider the type of fat used and the ratio of omega-6 to omega-3 fatty acids. Omega-6 fatty acids play a role in supporting the immune system, aiding in clotting, enhancing brain function, and promoting growth.

However, an excess of omega-6 may lead to skin issues and inflammationrelated diseases. Omega-3 fatty acids are crucial for cell communication, brain health, and helping to counterbalance inflammation when paired appropriately with omega-6.

METHOD

Adding beneficial oils to your dog’s diet can improve their health, but it’s important to consult with your vet first, especially if your dog has health issues.

6.

1.

2.

3.

4.

5.

Preheat the oven to 150°C and line two baking sheets with baking paper.

In a large mixing bowl, combine oatmeal flour and liver powder.

In a small bowl, beat the eggs with a fork, then mix in the olive oil and butternut until combined.

Add the liquid mixture to the dry ingredients and stir with a spatula. Knead into a firm dough, adding water in small amounts if too dry.

Roll the dough on a lightly floured surface to about 30cm x 20cm x 2.5cm thickness. Cut out shapes using cookie cutters and arrange on the baking sheets.

Bake for 60-70 minutes, allowing the biscuits to become crunchy after cooling. Store in an airtight container for up to two weeks.

CRISPY DEEPFRIED EISBEIN WITH WINE GRAVY & POLENTA Scan me

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ESSENTIAL RECIPES - PORK

CRISPY DEEP-FRIED EISBEIN WITH WINE GRAVY & POLENTA

By SA Pork This recipe combines the indulgence of deep-frying with the sophistication of a wine gravy. Deep-frying provides an unmatched crispiness to the Eisbein. For the best crackling, ensure the pork skin is thoroughly dried in the fridge overnight.

Serves 4-6 people

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INGREDIENTS • •

2 x 500-600g pork knuckles (Eisbein) 2 tablespoons white vinegar

For the marinade rub • 2 teaspoons pink salt • 1 teaspoon black pepper • 1 teaspoon chilli flakes • 1 teaspoon thyme • 1 teaspoon oregano • 1 teaspoon fennel seeds For the bouillon gravy • 1 cup red wine • 1 cup chicken broth • 1 carrot, unpeeled, sliced 2cm • 1 onion, unpeeled, sliced into chunks • ½ head garlic, crushed • 4 star anise • 2 bay leaves (fresh or dried) • 1 tablespoon soy sauce • 1 tablespoon Worcestershire sauce • 1 tablespoon cornstarch (to thicken) • salt and pepper, to taste • 1L oil for frying • soft polenta to serve • fresh herbs to serve

9.

BONELESS PORK LOIN CHOPS

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Dry out the Eisbein overnight in the fridge for optimal crackling.

Poke small holes all over the skin with a sharp knife or pin, taking care not to pierce the flesh.

Brush the vinegar onto the

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Drizzle the pork chops with oil and season them generously with Robertsons Masterblends Zesty Lemon & Herb.

Place the pork chops on the braai; flip them every minute or so for about 8-12 minutes, depending on the thickness. This technique of regular flipping helps build an even char all over the surface of the meat, while simultaneously not allowing too much heat to penetrate to the centre of the meat, keeping it juicy and moist. If you have a meat thermometer, cook to 63°C. If the chops have a thick fat cap, use tongs to clamp them together and stand them upright, fat side down on the grid, to render and crisp the fat. Once cooked, remove the chops from the braai and allow them to rest for 5 minutes. Resting ensures that the juices redistribute, keeping the meat tender.

Serve with a drizzle of periperi sauce and baked beans.

By SA Pork Savour the bold flavours of boneless pork loin chops seasoned with a zesty lemon & herb blend, drizzled with fiery peri-peri sauce, and served alongside hearty baked beans.

Serves 6 INGREDIENTS • • •

METHOD 1.

pork flesh (not the skin).

Mix the marinade rub ingredients and apply them to the pork, then coat the skin with some oil.

Preheat the oven to 180°C. Place the vegetables, herbs, and spices in a roasting pan, topped with the Eisbein.

Roast for 2 hours and 10 minutes, rotating halfway through. Turn off the oven afterwards.

Fry the Eisbein in a heavybased pot for 5-8 minutes, until crispy, to achieve the perfect crackling.

Mix the wine, chicken stock, soy sauce, Worcestershire sauce, and cornstarch with the roasted vegetables to make the gravy. Cook in the oven or a saucepan to thicken.

Serve the crispy knuckle over polenta with the wine gravy, garnished with fresh mixed herbs.

• •

6 boneless pork loin chops 3 tablespoons oil 3 tablespoons Robertsons Masterblends Zesty Lemon & Herb, to serve All Joy Veri Peri Hot African Sauce, for drizzling 2 x 400g tins of Baked Beans in tomato sauce

METHOD 1.

Prepare a medium-high heat braai.

102 | Winter 2025 • essentialflavours.co.za

Recommended Baked Beans

ESSENTIAL RECIPES - PORK

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PORK FACTS

Pork-ception Breaking the myths and grilling the truth about the humble pig!

Commercially produced South African pork often finds itself caught in a whirlwind of misconceptions, but as home cooks, it’s essential to debunk the myths and explore the many benefits of this versatile meat.

Here’s why pork deserves a place in your meal rotation – along with some fascinating facts that will change how you think about this meat.

1. No – pork doesn’t give you parasites There’s a widespread myth that eating pork causes parasitic infections, but that’s simply not true. While pork was once linked to trichinosis, a parasitic disease, modern farming methods, strict regulations, and proper meat inspection have virtually eliminated the risk. In fact, in South Africa,

104 | Winter 2025 • essentialflavours.co.za

the Pork360 quality assurance programme ensures that pork is safe and free from harmful parasites. So, don’t worry about worms next time you’re indulging in a juicy pork dish!

2. Pork doesn’t need to be cooked to the bone Forget the days of overcooking your pork until it’s dry and tough

PORK FACTS

(see above). In fact, cooking fresh lean pork to a minimum internal temperature of 63°C (for steaks and chops) or 71°C (for ground pork) is enough. Allowing the meat to rest for a few minutes after cooking ensures that it remains juicy and flavourful while still being safe to eat. So go ahead, enjoy a medium pork chop without fear!

3. The ffl lu isn’t on the menu The myth that you can catch the flu from eating pork likely originated from the fact that pigs can indeed carry influenza viruses, known as swine flu. However, these viruses are specific to pigs and are not transmitted to humans through cooked or properly handled pork. No need to worry about catching a cold from your pork dinner!

4. Pork won’t cause tonsillitis Some believe eating pork can lead to tonsillitis, but that’s simply a myth.

Tonsillitis is most often caused by viral infections or, occasionally, bacteria. There’s no evidence linking pork consumption to this uncomfortable condition.

5. A healthy value-for-money option Pork is not only delicious, it's also one of the most value-for-money meats in South Africa. With the high cost of living, finding nutritious, budgetfriendly options are more vital than ever. Studies show pork is an excellent source of quality protein at a fraction of the price of beef or lamb.

Lean cuts of pork provide the energy and nutrients your body needs without breaking the bank.

7. Packed with essential nutrients

10. Heart-healthy (in moderation)

Pork isn’t just tasty – it’s a powerhouse of nutrients. It’s an excellent source of thiamine, niacin, vitamin B6, and selenium. These vitamins and minerals play critical roles in energy metabolism, immune function, and cognitive health.

Thiamine, for example, helps convert food into energy, while selenium supports your immune system and protects against oxidative stress.

Worried about heart disease?

Studies have shown that moderate consumption (560g per week) of lean pork as part of a balanced diet can actually improve your cardiovascular health. Pork has been linked to better cholesterol profiles, which is a key factor in reducing heart disease risk.

As long as you choose lean cuts and use healthy cooking methods (like grilling or roasting), pork can be heart-healthy.

8. Boosts muscle function Looking to improve your physical performance or maintain healthy muscle tissue? Lean pork could be your secret weapon. High-quality pork is an excellent source of protein, magnesium, potassium, and zinc, all of which play vital roles in muscle function and recovery. Incorporating pork into a balanced diet, especially when combined with regular exercise, can help you maintain strong muscles.

11. Good for diabetics For those managing diabetes or pre-diabetes, lean pork is a great protein option. Unlike some other meats, pork doesn’t significantly affect insulin levels or glucose tolerance when consumed in moderation. It can be included as part of a well-balanced, diabetic-friendly diet without causing any blood sugar spikes.

12. Versatile and easy to cook

9. Supports weight loss If you’re working on your fitness goals or trying to shed a few pounds, lean pork can be a great addition to your diet. Research has shown that people who incorporated more pork into their diet experienced a reduction in body fat and waist circumference.

Unlike fatty meats, lean pork provides high-quality protein that helps you build muscle without adding unnecessary fat.

One of the best things about pork is how versatile it is. Whether you’re roasting, braaing, frying, or slowcooking, there’s a pork dish for every occasion. Pork belly, pork ribs, and pulled pork are perfect for slow-cooking, while pork chops and tenderloin are ideal for a quick, healthy dinner.

6. Moderation is key As with any meat, moderation is essential. The South African Food-Based Dietary Guidelines recommend no more than 560g of red meat per week, with pork being a healthy, nutrient-packed option within that limit. Lean cuts of pork, such as tenderloin or loin chops, are the best choices for incorporating this delicious meat into your diet while keeping your fat intake in check. essentialflavours.co.za • Winter 2025 | 105

ESSENTIAL RECIPES - PORK

CREAMY BEAN STEW WITH CRISPY MIXED PORK BITS

By SA Pork Serves 4 INGREDIENTS

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LOADED BAKED POTATOES

3.

By Chantal Lascaris @chantal_lascaris Serves 4 INGREDIENTS •

●4 large potatoes, scrubbed and dried 1 tablespoon olive oil ½ teaspoon salt 4 cups shredded spinach ⅔ cup Greek-style yoghurt 2 spring onions, thinly sliced 2 teaspoons finely chopped fresh sage ⅔ cup chopped lean back or shoulder bacon, fat removed salt and pepper, to taste ⅔ cup grated white cheddar 1 tablespoon olive oil

• • • • • • • • • •

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METHOD 1.

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Preheat the oven to 200°C. Line a baking sheet with baking paper.

Prick each potato all over with a fork, rub with ½ tablespoon olive oil, and sprinkle with salt. Place on the baking sheet and bake for approximately 60 minutes, or until cooked through and

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106 | Winter 2025 • essentialflavours.co.za

tender. Remove from the oven and let them rest.

While the potatoes are baking, heat the remaining olive oil in a pan over medium heat. Add the spinach and sauté until wilted. Set aside.

Once the potatoes are cool enough to handle, slice them lengthways and scoop out the centres, leaving a thin rim around the edges. Transfer the scooped-out potato flesh to a bowl and mash lightly.

Add the yoghurt, sautéed spinach, spring onions, sage, and bacon, and mix thoroughly. Season with salt and pepper, then stir in half of the cheese.

Divide the filling among the potato shells, pressing down lightly. Scatter the remaining grated cheese over the top. Return to the oven and bake for approximately 10 minutes, until heated through and the cheese is golden brown.

Serve immediately and enjoy these delicious, healthier, loaded baked potatoes!

For the stew • oil for frying • 1 onion, diced • 1-2 crushed garlic cloves • 1 teaspoon ground cumin • 1 teaspoon ground paprika • 1 teaspoon mother-in-law spice mix • 3-4 cups canned and drained butter beans and sugar beans • 2 cups milk or buttermilk • 1 cup beef stock • 1-2 tablespoons Worcestershire sauce • salt and black pepper to taste • ⅓ cup cornflour • 2 cups baby spinach or chopped spinach For the crispy pork bits • off-cut pork bits (such as belly, shoulder, or bacon) • 1 teaspoon coriander seeds • salt and black pepper to taste • 1-2 tablespoons Worcestershire sauce For serving • chutney or chilli sauce • creamed buttermilk or cheese • crispy bread METHOD 1.

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Add a dollop of oil to a deep cast-iron pot over medium heat. Add the diced onion, crushed garlic, ground cumin, ground paprika, and mother-in-law spice mix. Fry until fragrant and the onions are translucent.

Add the beans, milk or buttermilk, beef stock, Worcestershire sauce, salt, and black pepper. Let it simmer for 10-15 minutes.

Mix the cornflour with some

ESSENTIAL RECIPES - PORK

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water to create a slurry, then add it to the stew to thicken it. Let it cook for another 2-3 minutes until the stew thickens.

Fold in the spinach and cook until wilted.

Heat some oil separately and add the pork bits to prepare the crispy pork bits. Season with coriander seeds, salt, and black pepper.

Fry the pork bits until they are nice and crispy. Towards the end of cooking, add the Worcestershire sauce to caramelise the pork.

Serve the creamy bean stew in bowls, topped with crispy pork bits.

Add a dollop of chutney or chilli sauce, creamed buttermilk or cheese, and serve with crispy bread on the side.

MINI PIZZA BITES

By Chantal Lascaris @chantal_lascaris These mini pizzas are perfect for kids, who will also enjoy helping to make them. They’re ideal for a quick snack, as appetisers with drinks, or when that pizza craving kicks in. They’re also quick to prepare, making them great for unexpected guests.

To keep them healthier, use low-fat mozzarella cheese.

Avoid pre-grated mozzarella, as it doesn ’t melt as well as fresh mozzarella.

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Bacon & Feta Pizzas • 2 large or 6 mini pita breads • ¼ cup low-fat cream cheese • ¼ cup grated mozzarella • ½ cup chopped cooked bacon • ½ cup chopped feta • dried origanum, to season Pesto Pizzas • 2 large or 6 mini pita breads • 2 tablespoons low-fat cream cheese • 2 tablespoons tomato paste • ¼ cup ready-made pesto • ¼ cup grated mozzarella • salt and pepper, to season

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METHOD 1.

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Makes ±12 mini pizzas per topping INGREDIENTS Margherita Pizzas • 2 large or 6 mini pita breads • ¼ cup tomato paste • ¼ cup grated mozzarella • dried origanum, to season

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spread generously over each pizza base. Add the pesto and scatter over the mozzarella.

Season with salt and pepper.

Once all the toppings have been added, place the mini pizzas onto a non-stick baking sheet and place under an oven grill for one to two minutes, or until the cheese starts to melt.

Serve once cool enough to handle and garnish as desired.

Best eaten immediately.

5.

Slice open the pitas.

If using large pitas, use a 6cm cookie cutter to cut three pizza bases per half pita to create mini pizza bases. In a nonstick pan, gently toast the underside of the pizza bases.

For the Margherita pizzas, spread ½ teaspoon tomato paste onto each base. Add the mozzarella and sprinkle over the origanum.

For the Bacon & Feta pizzas, spread ½ teaspoon cream cheese onto each base. Add approximately 1 teaspoon mozzarella to each base, then scatter over the cooked bacon bits and chopped feta.

Sprinkle over the origanum.

For the Pesto pizzas, mix together the cream cheese and tomato paste, and

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PORK BREAKFAST HASH

By SA Pork This hearty breakfast hash features tender pork shoulder goulash, seasoned with smoked paprika and cumin, baked with eggs, and topped with feta and cream cheese. The addition of bell peppers and onions adds extra flavour and nutrition. Enhanced with sun-dried tomato paste, chilli flakes, and fresh dill, this dish is a comforting and satisfying start to your day.

METHOD 1.

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Serves 2-3 INGREDIENTS • 500g pork shoulder goulash • 3-4 eggs • 1 teaspoon smoked paprika • 1 teaspoon ground cumin • 1 bell pepper, diced • 1 small onion, chopped • feta cheese, to serve • creamed cheese, to serve • sun-dried tomato paste, to serve • chilli flakes, to serve • chilli oil, to serve • fresh dill, to serve • fresh parsley or cilantro, to serve • salt and black pepper to taste • oil for frying

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4.

Add a generous dollop of oil to a pan, then add the diced pork goulash and fry until brown.

Season with smoked paprika, ground cumin, salt, and black pepper.

Add the diced bell pepper and chopped onion to the pan and sauté until they are soft and fragrant.

Transfer the cooked pork and vegetable mixture to a baking tray. Create small wells in the mixture and break in the eggs. Crumble some feta cheese over the mixture, and add dollops of cream cheese. Drizzle with chilli oil.

Bake for 10 minutes or until the eggs reach your desired consistency.

Once the hash is done, serve with dollops of sun-dried tomato paste, a sprinkle of chilli flakes, fresh dill, and fresh parsley or coriander.

• • • • • • • • • • • • •

For the marinade • 1 tablespoon honey • 2 tablespoons low-sodium soy sauce • 1 tablespoon sherry • 1 egg yolk • 2 teaspoons fish sauce • 2 teaspoons white wine vinegar METHOD 1.

SWEET & SOUR PORK

By Chantal Lascaris @chantal_lascaris This Chinese stir-fry is tastier than takeout and is sure to become a regular on your family table. Pork loin is a lean cut of meat with little marbling, making it juicy, great for marinades, and an ideal protein choice.

Chinese food is often high in sodium, so to reduce your intake, opt for lowsodium soy sauce, which is widely available in supermarkets.

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INGREDIENTS ●For the pork and vegetables • 600-700g pork loin, cubed • 4 tablespoons cornflour • 3 teaspoons olive oil • 1 cup sliced mushrooms • 1 red pepper, roughly chopped

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1 cup sliced carrot 1 cup sugar snap peas 4 celery sticks, sliced ½ onion, roughly chopped 1 cup chopped fresh pineapple (optional) 2 tablespoons low-sodium soy sauce 2 tablespoons tomato paste 1 cup beef stock 2 tablespoons honey 2 tablespoons white wine vinegar ¼ cup water sesame seeds, to garnish fresh coriander, to garnish

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In a shallow bowl, mix the marinade ingredients together.

Add the pork and mix, ensuring it is well coated. Refrigerate for approximately one hour.

Remove the pork from the marinade, reserving the marinade for later, and coat the pork in half of the cornflour.

In a nonstick pan, heat the olive oil and sear the pork on all sides. Lower the heat and cook until done. Remove the pork from the pan and set aside.

In the same pan, add the vegetables and pineapple (if using) and sauté until they start to soften. Add the reserved marinade and the remaining ingredients, except the cornflour, then stir. Cook for one minute.

In a small bowl, mix the remaining cornflour with a splash of water to create a slurry. Add the pork cubes and the slurry to the vegetables, stir, and cook until the sauce thickens.

Remove from the heat, garnish with sesame seeds and coriander, and serve immediately with rice.

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SWEET & SOUR PORK

CASHEW CRAZE These creamy, crunchy delights are a tasty snack on their own, but they’re also great in baking, cooking and desserts, making them a perfect ingredient for home cooks looking to add some interest their dishes. Great to know: they’re also a powerhouse of health benefits.

An important caveat: Adults and children with nut allergies should proceed with caution; check with your GP first.

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SOME CASHEW FACTS

Cashews are actually the seeds of a tropical evergreen tree, they’re not nuts.

Native to South America, they’re also widely cultivated in India and Vietnam.

They have a rich, buttery taste and nutrient content.

A 30g serving of raw cashews provides: 166 calories 5.5g protein 13g fat Significant amounts of magnesium, zinc, and iron, all essential minerals.

CULINARY VERSATILITY

Cashews can be enjoyed raw or roasted, and can be used in various dishes such as stir-fries, curries, salads, desserts, even studded in rice. They’re a popular ingredient in vegan cooking, especially for creamy sauces and as a dairy-free substitute.

Health benefits

•

They’re brimming with antioxidants, which help protect against diseases by neutralising free radicals

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The contain monounsaturated and polyunsaturated fats, supporting heart health.

•

They help to lower LDL cholesterol (the bad kind) and raise HDL cholesterol.

•

They’re a good source of magnesium and copper, which are essential for bone health and immune function.

CASHEW NUT CHUTNEY INGREDIENTS • • • • • • • •

2 whole red chillies 2 shallots, chopped 1-inch piece of ginger, grated 1 cup cashew nuts ½ cup grated coconut 1 tablespoon oil salt to taste 1 tablespoon lemon juice (optional)

METHOD 1.

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Heat oil in a pan and sauté the red chillies and shallots until the shallots are translucent.

Add the grated ginger and cashew nuts. Cook for about 2 minutes.

Let the mixture cool, then blitz with grated coconut until smooth.

Add salt to taste. If desired, add the lemon juice for extra zing.

Serve with naan or rice, or as a dip.

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BAKED CHURROS

By Chantal Lascaris @chantal_lascaris Popular across Spain, Portugal, and Latin America, these ridged sticks of warm, crispy dough are the ultimate treat. Traditionally rolled in cinnamon and sugar, they have a light, melt-in-your-mouth centre like big sticks of sugary heaven.

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However, classic churros are deep-fried and loaded with sugar, making them less than ideal for a healthy lifestyle. This version is baked instead of fried, reducing unhealthy fats while maintaining the signature crunch. A sugar substitute also helps cut down on calories without sacrificing flavour.

Makes 14-16 churros

batter and mix using a hand blender until fully combined.

Transfer the batter to a piping bag fitted with a 15mm starshaped nozzle.

Pipe 10cm-long churros onto the prepared baking sheet, leaving space between each.

Bake for 20 minutes.

Remove the churros from the oven, flip them over, and bake for another 5 minutes, or until golden brown.

For the coating, add the oil to a bowl, and mix together the sweetener and cinnamon in another bowl. As soon as the churros come out of the oven, lightly brush them with the oil and sprinkle the cinnamon mixture over them. Dip the end of each churro into the melted chocolate (if using). Repeat with all the churros. Serve immediately.

INGREDIENTS For the churros • 6 tablespoons butter • 4 tablespoons granulated sweetener • 1 cup water • 1 cup cake wheat flour • pinch of salt • 2 eggs • melted dark chocolate, for dipping (optional) For the coating • 1 teaspoon olive oil • 2 tablespoons granulated sweetener • 2 teaspoons ground cinnamon METHOD 1.

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Preheat the oven to 200°C. Line a baking sheet with baking paper.

In a pot, combine the butter, sweetener, and water. Bring to a boil and let it bubble for 20 seconds. Remove from heat, then stir in the flour and salt to form a thick batter.

Return the pot to the heat and stir for about 30 seconds.

Remove from heat again, transfer the batter to a bowl, and let it cool for a few minutes.

Add the eggs to the cooled

CHOCOLATE & ALMOND SIMNEL CAKE

By Christine Capendale @christinecapendale INGREDIENTS • • • • • • • • • • • • • • • • • • •

400g marzipan icing sugar for dusting 160g butter, at room temperature 160g brown sugar 4 eggs 210g cake flour 5ml baking powder pinch of salt 5ml ground cinnamon 5ml mixed spice 150g dark chocolate, coarsely chopped 80g cranberries 80g glace cherries, halved 80g candied orange peel, chopped 40g smooth apricot jam, melted 180g dark chocolate, chopped 90g cream 11 small marzipan balls (15g each) 11 chocolate-coated almonds

112 | Winter 2025 • essentialflavours.co.za

METHOD 1.

Preheat the oven to 140°C. Line and grease a 23cm deep cake tin with baking paper.

2. Knead the marzipan on a surface dusted with icing sugar until smooth. Divide into two, roll each half into a 23cmdiameter circle, and set aside.

3. Cream the butter and sugar until light and fluffy. Add the eggs one at a time, beating well after each addition.

4. Sift the flour, baking powder, spices, and salt. Gently fold into the egg mixture.

5. Stir in the chocolate, cranberries, glacé cherries, and candied orange peel.

6. Spoon half the batter into the prepared tin, cover with one marzipan circle, then top with the remaining batter. Smooth the top and create a small indentation in the centre to release steam.

7. Bake for about 1 hour and 20 minutes, or until a skewer comes out clean. Cool completely in the pan.

8. Turn the cake out onto a serving plate. Brush with melted apricot jam and top with the remaining marzipan circle.

9. Heat the cream and chocolate on low in the microwave to make the ganache. Pour it over the cake, allowing it to spill down the sides.

10. Decorate with marzipan balls and chocolate-coated almonds. Dust with cocoa powder.

11. Store in an airtight container for several days.

DID YOU KNOW Traditional Simnel cakes are topped with 11 marzipan balls; symbolising the faithful apostles, minus Judas.

ESSENTIAL RECIPES - DESSERTS

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an added grown-up twist of Amaretto that can easily be skipped for little ones.

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Serves 4 INGREDIENTS •

• • • • •

320ml good-quality coconut cream or refrigerated full-fat tinned coconut milk 3 tablespoons runny peanut or almond butter 3 tablespoons cacao powder 2-3 tablespoons maple syrup 2 tablespoons Amaretto zest of 1 orange

For the caramelised oranges • 1 teaspoon of coconut oil • 3 oranges, peeled and cut into slices • ½ vanilla pod (bean), split and the seeds scraped out, or ½ teaspoon • vanilla extract or paste

LEMON POPPYSEED BLISS BALLS

By Christine Capendale @christinecapendale Makes ±30

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INGREDIENTS • • • • • • • • • •

80g butter, melted (substitute for coconut oil for a vegan-friendly option) 75g plain cashew nuts 100g ground almonds 80ml honey (substitute for pure maple syrup for a vegan-friendly option) 40g coconut flour zest of 2 lemons 15ml lemon juice, to taste vanilla extract 45ml poppyseeds few drops almond essence (optional

METHOD

4.

Combine all ingredients (except poppyseeds) in a food processor and blend until it forms a dough-like consistency.

Mix in the poppyseeds.

Roll into small balls (approximately 20g each) and roll in desiccated coconut.

Store in the fridge.

For serving • grated dark chocolate, with at least 70% cocoa solids • 4 slices of orange (optional) METHOD 1.

2.

CHOCOLATE ORANGE & AMARETTO MOUSSE

By Betinna Campolucci @bettinas_kitchen Very few ingredients are needed to make this incredibly light and satisfying mousse, which has

114 | Winter 2025 • essentialflavours.co.za

3.

4.

Add the coconut cream and all the other ingredients to a bowl. Use an electric handheld whisk to mix everything together until fluffy (be careful not to over-blend).

To make the caramelised oranges, heat the coconut oil in a small to medium saucepan and fry the orange slices, finishing off with the vanilla.

To serve, add a couple of caramelised orange slices to the bottom of each serving glass and spoon in the mousse.

Top with grated chocolate and an orange slice (if using). Refrigerate before serving, or eat immediately.

ESSENTIAL RECIPES - DESSERTS

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METHOD To make the sweet pastry, mix the flour and caster sugar in a medium bowl.

2. Rub in the butter, then add the egg.

3. Mix until a dough forms, cover with cling film, and chill for 30 minutes.

4. Roll the pastry to a thickness of 3mm.

5. Cut 8cm rounds and line 6, 10, or 14 tart tins (the leftover pastry can be stored for up to a week, wrapped in cling film, in the fridge).

6. Bake the pastries blind at 180°C for 20 minutes or until baked and golden.

7. Then, in a bowl, whisk together cream, sugar, and caster sugar until thick.

8. Fold in the Amarula and espresso.

9. Pipe the filling into each tart case, right to the top, and smooth the tops using an offset spatula.

10. Leave to chill in the fridge for at least 2 hours.

11. Remove the tarts from the fridge.

12. Place a card on top of each tart, leaving half the tart uncovered.

13. Dust evenly with cocoa powder and garnish with chocolate curls. Serve and enjoy!

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GLUTEN-FREE MISO CHOCOLATE CHIP COOKIES

By Zandeleen Thygesen @zandilions Makes approximately 24 cookies INGREDIENTS • • • • • • • • •

1 ½ cup gluten-free flour ½ teaspoon baking soda 135ml butter ¾ cup brown sugar ¼ cup white sugar 1 egg 1 teaspoon vanilla 4 tablespoons miso paste ⅔ cup chocolate chips

Roll the dough into balls and place them in the fridge for 30 minutes or 15 minutes in the freezer.

Preheat your oven to 180°C and bake the cookies for 1315 minutes until golden.

Remove from the oven and let them cool.

TIRAMISU TARTS

By Isla Warton @islacookscapetown_ The classic “pick-me-up” dessert is perfect in any incarnation it presents itself. Whether it’s an ice cream, a beautifully traditional dessert, or even in mini tart form, it hits all the right notes.

I chose a buttery pastry shell to showcase my tiramisu, as they’re relatively dainty and can be a carrier of the coffee flavour without overpowering it.

METHOD

Serves 6

1.

INGREDIENTS

2.

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In a large bowl, combine the flour and baking soda.

Place the butter into a pan and put it on medium heat. Once there are little brown bits on the bottom, you can remove the butter from the heat and pour it into a bowl.

Add your sugars to the butter and cream them together.

Add the egg and whisk until combined.

Add the vanilla and miso and whisk again.

Add the chocolate chips and fold in the dry ingredients. Be careful not to overwhip the dough.

For the sweet pastry • 187g flour • 57g caster sugar • 130g butter • 1 egg yolk For the tiramisu • 240ml whipping cream • 150g mascarpone • 45ml Amarula • 40g caster sugar • 12ml espresso For the garnish • cocoa powder • chocolate curls

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Few things rival the simple pleasure of a crisp, golden Ouma Rusk... paired with a steaming cup of coffee or tea.

A wholesome and nostalgic treat that resonates with customers or guests. An ideal companion for a morning pick-me-up or an afternoon indulgence.

Whether served alongside a signature brew or packaged as an on-the-go snack for busy travelers, Ouma Rusks evoke a sense of comfort and homeliness that keeps patrons coming back for more.

Elevate the guest experience with a timeless South African favourite — one bite and they’ll feel right at home.

ESSENTIAL RECIPES - DESSERTS

CHOCOLATE SELF SAUCING PUDDING

By Nicholas Fraser @nicholasfraser Served with whipped chocolate and peanut butter cream, topped with roasted almond shavings and strawberries.

Serves 6-10 INGREDIENT For the cake • 1 cup all-purpose flour • 1 cup sugar • ½ cup unsweetened cocoa powder • 1 teaspoon baking powder • 1 teaspoon baking soda • pinch of salt • ¾ cup buttermilk • ½ cup mayonnaise • 1 teaspoon vanilla essence • 2 eggs • ¼ cup brewed coffee (cooled)

bowl, add the buttermilk, mayonnaise, eggs, and vanilla essence. Mix well to combine.

5. Stir the mayonnaise mixture and the coffee into the flour mixture until just combined.

6. Add the cake batter to the muffin tray and set aside.

7. Now it’s time to work on the sauce. Mix the cocoa powder, brown sugar, and boiling water.

8. Pour the chocolate sauce over the uncooked cake batter using a spatula.

9. Bake in the oven at 180°C for 15 minutes.

10. For the chocolate and peanut butter ganache, warm up 80ml of cream in a bowl and add in the dark chocolate, allowing it to melt

For the chocolate sauce • ½ cup cocoa powder • ½ cup brown sugar • 1 ½ cups boiling water For the chocolate & peanut butter ganache • 250ml fresh cream • 200g dark chocolate • ½ cup peanut butter • ¼ cup sugar • 1 teaspoon vanilla essence For garnishing • ¼ cup toasted almond flakes • 12 strawberries METHOD 1.

2.

3.

4.

Preheat the oven to 180°C. Grease and lightly flour a 12-muffin tray.

In a large mixing bowl, combine the flour, sugar, cocoa powder, baking powder, baking soda, and salt.

In a separate large mixing

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into the warm cream. Mix until a ganache forms.

11. In a separate bowl, whisk the remaining cream and then add in the peanut butter, sugar and vanilla essence.

Whisk together until stiff peaks form.

12. Mix the chocolate ganache and peanut butter cream together until smooth and well combined.

13. Add a serving of chocolate peanut butter cream on top of the chocolate pudding.

Serve with almonds and strawberries and enjoy

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Drinks

MEXICAN HOT CHOCOLATE

ESSENTIAL RECIPES - DRINKS

MEXICAN HOT CHOCOLATE

METHOD 1.

By Zandeleen Thygesen @zandilions Serves 2

2.

INGREDIENTS For the hot chocolate • 2 cups milk • 2 tablespoons unsweetened cocoa powder • 2 tablespoons granulated sugar • ½ teaspoon ground cinnamon • ¼ teaspoon vanilla extract • ⅛ teaspoon chilli powder • ⅛ teaspoon ground cayenne (optional) • 28g bittersweet chocolate • Marshmallows, cream, chilli shavings, and/or chocolate shavings (optional toppings)

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3.

TOP TIP For a thicker and creamier cup of hot chocolate, use whole milk and 60-120g of bittersweet chocolate.

Serves: 1 INGREDIENTS •

1-2 tablespoons rose syrup,

• • • •

adjust to taste double shot of espresso 200ml milk, dairy or plant-based a pinch of beetroot powder, dried rose petals, for garnish

METHOD 1.

2.

3.

For cocoa dusting • ½ teaspoon cocoa powder

5.

METHOD

2.

3.

INGREDIENTS For the mascarpone cream • 20g mascarpone cream • 45ml double cream • 1 tablespoon icing sugar

By Zandeleen Thygesen @zandilions

4.

By Zandeleen Thygesen @zandilions Serves: 1

ROSE LATTE

For the latte • 1 espresso shot (alternatively use 2 teaspoons instant coffee with 2 tablespoons water) • 230ml milk (1 cup) • 1 teaspoon hot chocolate or cocoa powder

1.

TIRAMISU MOCHA

In a medium saucepan over medium-high heat, add milk, cocoa powder, sugar, cinnamon, vanilla extract, chilli powder, and cayenne pepper (if desired).

Mix together with a whisk, add the bittersweet chocolate and heat until the chocolate has completely melted and the mixture is hot, but not boiling.

Divide hot chocolate into 2 mugs and serve with marshmallows, chocolate shavings and a cinnamon stick.

4.

Add the mascarpone, double cream, and icing sugar to a small bowl and whisk together until combined. You can also use a milk frother to do this.

Make an espresso shot using an espresso machine or mix together 2 teaspoons of instant coffee with 2 tablespoons of water.

Froth the milk with the hot chocolate or cocoa powder, then add it to the cup with the espresso shot.

Top the latte with the homemade mascarpone cream and finish with a dusting of cocoa powder.

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Add rose syrup to your serving glass.

Pour in a fresh double shot of espresso.

Heat and froth your milk, adding a tiny bit of rose syrup or beetroot powder for that gentle blush-pink hue. If you don’t have a steamer, here’s what you can do: • Heat milk gently until warm but not boiling.

• Use a hand frother or electric whisk.

• Shake warm milk in a tightly sealed jar for 30 seconds.

• Blend it for a few seconds until frothy.

Gently pour the steamed milk over the espresso and rose syrup.

Garnish with dried rose petals.

Sip and enjoy the calm.

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ESSENTIAL RECIPES - DRINKS

Whisky Cappuccino

By Reuben Riffel @chefreubenriffel Sitting around the fire after a braai as the stars come out, you don’t really need anything more to make you happy. But I don’t think anyone would say no to this delicious drink as a finale.

METHOD 1.

2.

Serves 6 INGREDIENTS • • • • •

2 tablespoons whisk0y 1 cup strong brewed coffee or espresso ½ cup milk sugar, to taste cocoa powder, grated chocolate or ground cinnamon, for garnish

3.

Prepare your milk by placing it in a small saucepan and heating it over medium heat until it’s hot but not boiling.

Alternatively, you can microwave the milk for about 1–2 minutes.

Use a milk frother, blender, or small whisk to froth the hot milk until it becomes foamy.

Add the whisky and sugar

4.

5.

to a fancy glass or mug. Pour in the hot coffee and stir to combine.

Pour the frothed milk over the coffee mixture, holding back the foam with a spoon.

Then, spoon the foam on top.

Finish off by sprinkling cocoa powder, grated chocolate, or ground cinnamon over the foam. Serve immediately.

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essentialflavours.co.za • Winter 2025 | 121

SWEETENERS

The sweet switch: Why allulose is the new sugar hero South Africans have a deep appreciation for bold flavours, and let’s be honest, a touch of sweetness often steals the show. But with health taking centre stage for many, there’s a growing shift towards finding better-for-you ways to indulge. That’s where allulose comes in: it's a naturally occurring sugar alternative that’s turning heads for all the right reasons.

By Rean Combrinck @real.allulo So, what exactly is allulose? Naturally found in small amounts in foods like figs, kiwis and raisins, it’s known as a “rare sugar.” It looks and tastes much like regular sugar, offering around 70% of the sweetness – but here’s the twist: it delivers virtually no calories. Our bodies absorb it but don’t metabolise it in the same way as sucrose. As a result, it has no impact on blood glucose or insulin levels and boasts a

glycaemic index of zero. That makes it a breakthrough for diabetics, those on keto or low-carb diets, or anyone looking to cut down on sugar.

The health benefits of allulose are gaining attention. Research suggests it may help regulate blood sugar and even support weight management, partly by stimulating GLP-1 – a hormone linked to feelings of fullness. And unlike

sugar, it doesn’t cause tooth decay, making it a tooth-friendly choice too.

But where allulose really stands out is in the kitchen. While many sugar substitutes fall short in cooking and baking, allulose performs remarkably like the real thing. Its most impressive feature? It caramelises beautifully, achieving that golden colour and depth of flavour that’s key to many desserts and sauces. It also helps keep baked goods moist and tender, delivering a satisfying texture without the bitter aftertaste some sweeteners leave behind. It even lowers the freezing point in homemade ice creams and sorbets, resulting in a smoother finish.

Chefs and bakers are discovering that it works brilliantly in everything from delicate pastries to rich, hearty sauces. Think healthier versions of milk tart or malva pudding that still taste absolutely lekker.

From sweetening your morning rooibos or coffee, to whipping up guilt-free bakes, allulose is incredibly versatile. As more South Africans focus on health and wellbeing, this natural, functional sweetener offers a smart way to enjoy sweetness – with less compromise. It’s a science-backed ingredient that fits perfectly into a modern lifestyle. For many, allulose isn’t just a substitute – it’s an upgrade.

122 | Winter 2025 • essentialflavours.co.za

TEA

Brew, sip, repeat A simple cuppa can brighten any dull day, but tea has been brewed for millennia to cure all sorts of ailments. Boil the kettle and settle in, we’re ready to spill all the tea.

For seasoned tea connoisseurs and newcomers alike, there’s always something new to discover in this centuries-old beverage. Tea isn’t just a drink; it’s a ritual, a culture, and a journey of flavour and tradition. So, for all the tea lovers out there – from firsttime brewers to aficionados – here are the basics you must know to truly enjoy and appreciate your tea.

•

•

1. The different types of tea Tea is made from the leaves of the Camellia sinensis plant, but the way it’s processed and prepared results in different varieties. Here’s a quick breakdown of the main types of tea: • Black tea: The most robust and widely consumed tea, black tea is fully oxidised, giving it a rich, dark colour and a bold, complex flavour.

Popular varieties include

•

English Breakfast, Darjeeling, and Earl Grey, to name a few.

Green tea: Lightly oxidised, green tea retains its vibrant green colour and fresh, grassy flavour. It’s packed with antioxidants and often has a more delicate taste than black tea. Popular types include Sencha, Matcha, and Jasmine tea.

White tea: The least processed of all teas, white tea is made from young tea leaves and buds. It has a light, subtly sweet flavour with a pale colour. Varieties include Silver Needle and White Peony.

Oolong tea: Partially oxidised, oolong sits somewhere between black and green tea in terms of flavour and

•

•

•

colour. It can be floral or creamy and is often less astringent than black tea. Popular options include Tie Guan Yin and Wuyi Oolong.

Herbal tea: Unlike traditional teas, herbal teas aren’t made from Camellia sinensis leaves. They are infusions made from herbs, spices, flowers, and fruits, offering a wide variety of flavours and benefits.

Examples include chamomile, peppermint, and hibiscus.

Pu-erh tea: A fermented tea from China that undergoes a unique aging process, giving it a rich, earthy flavour. It’s known for its health benefits, especially for digestion.

Rooibos: A caffeine-free herbal tea native to South Africa, rooibos has a naturally sweet, earthy flavour with hints of honey and vanilla. It’s full of antioxidants and known for its calming and digestive properties. It’s often enjoyed on its own or blended with spices and fruits.

essentialflavours.co.za • Winter 2025 | 123

TEA

•

Buchu: A South African herb often used to make a unique herbal infusion. Buchu has a fresh, minty flavour and is praised for its anti-inflammatory, antioxidant, and digestive benefits. Traditionally, it was used for its medicinal properties, particularly for urinary and digestive health.

2. Understanding tea grades

Tea leaves are graded based on size, shape, and quality. The grade can affect the flavour and aroma of your brew. Here are a few terms you might come across: • Whole leaf: High-quality teas usually come in large, whole leaves, which give a cleaner, more delicate flavour.

• Broken leaf: These are smaller, broken pieces of tea leaves that often brew faster and are typically found in lower-grade teas.

• Fannings and dust: The smallest tea particles, often used in tea bags. These tend to release flavour quickly, but the quality isn’t as high as whole-leaf tea.

3. The importance of water temperature

One of the keys to making a perfect cup of tea is getting the water temperature right. Different types of tea require different temperatures for optimal extraction: • Black tea: Boiling water around 100°C • Green tea: 70-80°C – Too hot, and it can become bitter!

• White tea: 80-85°C • Oolong tea: 85-95°C • Herbal tea: Boiling water around 100°C • Rooibos: Boiling water around 100°C – As it’s not technically tea, it can steep in boiling water without losing flavour.

• Matcha: 70-80°C – For the best matcha, avoid boiling water to preserve its delicate flavour and nutritional benefits.

Investing in a good kettle with temperature control can make a world of difference.

4. How long to steep your tea

Brewing time varies depending on the type of tea and your personal taste preferences. Here’s a quick guide: • Black tea: 3-5 minutes • Green tea: 2-3 minutes (don’t over-steep, or it can become too bitter) • White tea: 4-5 minutes • Oolong tea: 4-7 minutes • Herbal tea: 5-7 minutes • Rooibos: 5-7 minutes (longer steeping brings out more flavour) • Matcha: Whisk into water immediately and consume within a few minutes to retain its vibrant colour and antioxidants.

Experiment with steeping times to find the balance of strength and flavour that you prefer.

5. Tea pairings

Just like wine, tea can be paired with food to enhance your experience.

Here are some popular pairings: • Black tea: Pairs well with hearty foods like grilled meats, sandwiches, or spicy dishes.

• Green tea: Works great with lighter fare like sushi, salads, or fresh fruits.

• White tea: Its delicate flavour complements lighter foods such

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• •

•

•

as light seafood, soft cheeses, or pastries.

Oolong tea: This versatile tea pairs with everything from dim sum and roasted meats to sweet desserts.

Herbal teas: Perfect for pairing with desserts like cakes and cookies or savoury options like cheese or roasted vegetables.

Rooibos: Pairs well with sweet treats like chocolate or fruit-based desserts, and also complements savoury snacks like cheese and crackers.

Matcha: Pairs wonderfully with Japanese foods such as sushi or tempura, as well as lighter pastries or desserts like matcha-flavoured cakes and cookies.

6. Storing your tea

To keep your tea fresh and flavourful, proper storage is essential. Tea leaves are best kept in a cool, dry place, away from light, moisture, and strong odours (tea can absorb surrounding scents!).

Airtight containers like tin canisters or glass jars are ideal. Avoid storing tea in plastic bags or containers that are not sealed.

7. Health benefits of tea

One of the many reasons tea lovers adore their cups is the health benefits that come with every sip. Tea is packed with antioxidants and has been linked to

TEA various health benefits, including: • Boosting immunity: The polyphenols in tea can help improve your immune system and reduce inflammation.

• Improved digestion: Herbal teas like peppermint, ginger, and rooibos are known for their digestive soothing properties.

• Mental clarity: The combination of caffeine and L-theanine in tea can promote a calm, focused energy, unlike the jittery effect of coffee.

• Better skin: Green tea, matcha, and rooibos are rich in antioxidants that can help reduce the signs of ageing and promote healthy skin.

• Stress relief: Herbal teas like chamomile and rooibos are naturally calming and can help reduce stress.

• Cardiovascular health: Regular tea consumption has been linked to improved cardiovascular health.

• Weight management: While the evidence is not as strong, some studies suggest that green tea may aid in weight loss.

• Bone health: Drinking tea, especially green tea, may help

•

•

•

maintain bone density, reducing the risk of fractures.

Cognitive function and stress relief: Tea contains caffeine and an amino acid called L-theanine, which can improve focus and attention while promoting relaxation.

Dental health: Some studies indicate that tea may help protect against tooth loss and reduce the risk of cavities by altering the pH in the mouth.

Cancer prevention: While more research is needed, tea polyphenols may help reduce the risk of certain cancers, such as oral, breast, and colon cancer, by inhibiting cancer cell growth.

8. Tea rituals around the world

From the Japanese tea ceremony to the British afternoon tea, each culture has its own way of preparing and enjoying tea. Embracing these rituals can add a fun, educational layer to your tea experience.

• Japanese tea ceremony: Known

•

•

for its mindfulness and grace, this ceremony focuses on the preparation and enjoyment of matcha, a powdered green tea.

British afternoon tea: A timehonoured tradition, typically featuring black tea, scones, finger sandwiches, and pastries.

Chinese Gong Fu tea ceremony: A precise and intricate method of brewing tea that emphasises the art of tea-making.

9. Experiment with flavours

If you’re feeling adventurous, you can create your own tea blends. You can mix black, green, or herbal teas with dried fruits, flowers, spices, and herbs to create a personalised tea blend.

Some popular flavouring ingredients include: • Spices: Cinnamon, cardamom, and ginger for a warm, aromatic brew.

• Flowers: Lavender, chamomile, and hibiscus for a floral touch.

• Fruits: Berries, citrus peels, or apple pieces for sweetness and depth of flavour.

essentialflavours.co.za • Winter 2025 | 125

WINE COLUMN

Hey Dave!

When we look at some of the bigger bottle shapes of wines, they often have biblical names attached to them.

For example, a Magnum is a 1.5L bottle that holds about 10 glasses.

The next sizes up are a Jeroboam (3L), a Methuselah (6L), a Salmanazar (9L), and it keeps going all the way to a Midas, which is a whopping 30L and would hold approximately 200 glasses. What a way to get the party started!

South Africa has a little over 525 registered wineries, with around 225 of those qualifying as producing “estateproduced” wines. The country’s

In this edition, Dave from Spider Pigs Wines is uncorking some fascinating wine facts that might just surprise you. From the grandiose names of oversized bottles to the intriguing dynamics of South Africa’s wine regions, and even the science behind wine tasting; there’s plenty to savour!

largest wine regions, known as “Wines of Origin”, are Stellenbosch (over 15 000ha) and Paarl (over 14 600ha), with Breedenkloof, Robertson, and Swartland rounding out the top five. This results in a multitude of labels and various brands, especially considering that the average wine farm can have 5-6 wines in their portfolio. In my experience of visiting wine estates, I can typically visit only 2-3 in one day. It would take over a year, I imagine, if you tried to visit one every day.

Another amazing aspect of wine is the uniqueness that tasting them brings. On the one hand, it has been said that women wine drinkers make the best sommeliers, as their sense of smell is more heightened. On the other hand, women are more susceptible to the effects of wine than men, and this is due to our biology: women have fewer enzymes in the stomach lining required to break down alcohol, than men.

And then there are those fun facts, like Graham Beck’s MCC being served at Mandela’s inauguration dinner and Barack Obama toasting with it when he won the election. Wine used to be stored and served

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in goatskin bags until Sir Kenelm Digby (1603-1665) invented the dark green wine bottle we all know today!

We’re digging his invention – literally!

We all love a celebrity story. Take a look at some of these celebrities who have ventured into establishing their own vineyards in partnership with some great cellars: Post Malone, Dave Matthews, Ronaldo, Graham Norton, Kylie Minogue, Sting, Sir Cliff Richard, Drew Barrymore, George Lucas – aptly named Skywalker Vineyards – Bon Jovi, Olivia Newton-John, Snoop Dogg, Ernie Els, Sarah Jessica Parker, and the list goes on.

Hey Dave column brought to you by the man, the legend @ spiderpigwines.

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The boldest, the richest, the most beloved Hunter’s Gourmet Collection is carefully crafted to bring flavours that are synonymous with luxury, indulgence and exclusivity.

Hunter’s Gourmet are undeniably the gold standard for innovative, gourmet, and betterfor-you snacks.

Meticulously crafted from exceptional quality potatoes, these flat-cut chips boast a superior thickness and crunchiness. Each batch is carefully handcooked to perfection in 100% sunflower oil, resulting in a tantalising array of flavours that will leave you yearning for more. Prepare to succumb to their irresistible allure.

Crafted to be #SimplyBetter, there are five flavours for the South African market. Each unique flavour will elevate your snacking experience to a gourmet affair. essentialflavours.co.za • Winter 2025 | 127

Stir in the magic with Nola