ADD SOME COLOUR!
Don’t just eat your greens – add reds, oranges, and yellows too. Seven colours is a proudly South African way of ensuring your meals contain a variety of tastes, textures and nutrients. Start here.
SUNSHINE BROWN RICE SALAD
SERVES: 8
YOU WILL NEED
SALAD DRESSING
125 ml olive oil
30ml lemon juice
5ml curry powder
5ml soya sauce
15ml honey
1 clove garlic, bruised (optional)
Shake up the dressing ingredients in a jar and set aside.
SALAD
750ml cooked brown rice (or crushed wheat, or brown basmati rice)
750ml finely chopped fresh pineapple
250ml finely chopped celery
125ml finely chopped green beans
1 red onion, finely chopped
45ml finely chopped parsley
60ml sultanas
50g dried apricots, finely chopped
125ml sunflower seeds, pumpkin seeds or flaked almonds (or a mixture of these)
METHOD
In a large bowl, combine all the salad ingredients, except the seeds or almonds. Pour on the salad dressing, mix through and chill until ready to serve. Scatter the seeds or nuts over just before serving.
POTATO SALAD WITH CARAWAY SEEDS
SERVES: 6
YOU WILL NEED
1kg potatoes
45ml apple cider vinegar
5ml mustard powder
5ml salt
5ml caraway seeds
freshly ground black pepper
125ml mayonnaise
125ml low fat yoghurt
12 stuffed green olives, sliced
extra caraway seeds for sprinkling
sprigs of fresh herbs
METHOD
Boil the potatoes in lightly salted water until done but not too soft. When cooled sufficiently to handle, peel the potatoes and cut into largish chunks.
Combine the vinegar, mustard, salt, sugar, caraway seeds and pepper, and stir into the warm potatoes. Cover and leave to cool.
Mix the mayonnaise and yoghurt and fold lightly into the potato mixture together with the olive slices. Sprinkle with a few caraway seeds; garnish with fresh herbs.
CABBAGE IN THE FIRE
SERVES: 8
YOU WILL NEED
1 cabbage
butter or margarine
aluminium foil
salt and pepper
ground nutmeg
METHOD
Remove the old outer leaves from the cabbage. Cut the cabbage into quarters without cutting right through.
Place the cabbage on extra strong aluminium foil and spread butter in the sliced gaps. Season with salt, pepper and nutmeg. Close up the foil, sealing tightly.
Place on gentle coals at the side of the fire for about an hour, turning regularly.
MINTY BEETROOT AND CUCUMBER SALAD
SERVES: 8-10
YOU WILL NEED
4 cucumbers, peeled
500g grated beetroot
2ml salt
1 clove garlic, finely chopped
12.5ml wine vinegar
1ml dried fennel, caraway or onion seeds
20ml olive oil or salad oil
15ml crushed fresh mint
METHOD
Slice the cucumbers thinly, grate beetroot and place in a bowl. Sprinkle over the salt, garlic and vinegar and leave to stand for 10 minutes. Drain and reserve the liquid.
Stir until well combined and then add the cucumber slices. Mix lightly until the cucumber slices are evenly covered with the yoghurt dressing. Sprinkle with oil and garnish with the mint. Serve immediately.
BEEF KEBABS
SERVES: 4
YOU WILL NEED
600g beef cubed into 2cm chunks
50ml olive oil
30ml origanum
15ml dried parsley
15ml garlic powder
15ml onion powder
15ml cayenne pepper
sea salt and black pepper
6 rosemary stalks or large wooden skewers soaked in water
YOGHURT SAUCE
200g plain full-fat yoghurt
2 cloves garlic, puréed
2.5ml each sea salt and white pepper
METHOD
In a bowl, combine the beef cubes, olive oil, origanum, parsley, garlic powder, onion powder, cayenne pepper and a pinch of seasoning. Thread the beef, tightly packed, onto the skewers.
Prepare the yoghurt sauce in another bowl by mixing together the yoghurt, garlic and seasoning.
Place the kebabs on a grill or braai and cook to your preference. Check that the meat is cooked. Take off the heat completely and leave to rest for 2 minutes.
Allow 3 skewers per plate and serve the yoghurt sauce on the side.
DIJON MUSTARD MARINATED CHICKEN
YOU WILL NEED
800g grain-fed chicken braai pack
MARINADE
60ml olive oil
60ml beer
30ml soy sauce
60ml Worcestershire sauce
Juice of 1 lemon
30ml dried rosemary
30ml Dijon mustard
1 garlic clove, crushed
METHOD
Combine all of the marinade ingredients in a large mixing bowl and whisk together.
Remove half of the marinade and bring the other half to the boil. Simmer until slightly thickened and set aside, keeping it warm.
Place the chicken braai pack in a large bowl and pour over the unboiled half of the marinade. Mix to combine and leave for about 1 hour.
Prepare the braai to your liking. Remove the chicken from the marinade, discarding marinade, and braai the chicken until cooked through. Place cooked chicken in the remaining marinade,
Images: Shavan Ebrahim Stylist: Marcus Viljoen, Bianca Jones Videographer: Challenge Bobo
