-
freshliving
LIVE WELL: Lunchbox inspiration for all ages freshliving | pnp.co.za/freshliving
JAN/FEB 2020 ISSUE 136
SOUTH AFRICA’S BEST-LOVED FOOD MAG
FREE TO SMART SHOPPERS New year, new
Swipe your Smar t Shopp er card to claim
37 RECIPES TO
WITH you SHARE FRIENDS !
Issue 136 | Jan/Feb 2020
Cook the cover, page 38
SOUTH AFRICA’S BEST-LOVED FOOD MAGAZINE
R29.
90
(OTHER COUNTRIES: R26 EXCL. VAT)
1-Cover.indd 1
HAPPY & HEALTHY Easy, affordable ways to eat and live better 2019/11/21 10:36
print adverts_eng.pdf
1
11/19/19
4:36 PM
meet the Omega Mind
C
M
Y
CM
MY
CY
CMY
K
TURN TO PAGE…
87
TRY OUR CUSTARD MASTERCLASS
It’s finally here! FROM PNP’S FRESH TEAM GREENGROCER’S PROMISE We guarantee greatquality produce packed with flavour and nutritional goodness. Responsibly sourced and grown with care. BUTCHER’S PROMISE We’re proud to bring you expertly prepared, quality cuts sourced from responsible suppliers. CHEF’S PROMISE Our homestyle dishes are prepared with care daily. Fresh food made with quality ingredients from trusted suppliers. BAKER’S PROMISE We’ve perfected our methods and recipes to create breads and bakes with enhanced texture and flavour.
PHOTO OF JUSTINE: TOBY MURPHY
FISHMONGER’S PROMISE Our quality seafood is responsibly sourced, always fresh, full of flavour and expertly prepared the way you like it. DIETITIAN’S PROMISE All products bearing the Livewell logo are designed to help you make healthy choices in alignment with your eating plan. Visit pnp.co.za/livewell
pnp.co.za
Welcome.indd 3
The year 2020 – at least for me – sounded so far in the future that it conjured up impossible-toimagine scenarios in Hollywood movies, and left me feeling terrified and thrilled at what the future held. And if that isn’t enough for me to absorb, this happens to be my 136th ed’s letter! Another thing I didn’t imagine happening but one that still continues to delight me. So, 12 years ago we launched Fresh Living for the grand price of R9.90 and printed 50 000 copies. Today we give hundreds of thousands away for free to much valued Smart Shoppers… If I’d promised you that 12 years ago, you would be forgiven for suggesting it was science fiction! Something that’s also changed significantly over the years is our awareness of the link between food and health, and the amount of freely available information and range of products we now have at our disposal. If ever there was a time to start making the right choices, January 2020 is it… So in this issue we do just that. On page 33 we investigate the facts and myths regarding carbs, and whip up affordable and completely delicious meals with this food source. Then on page 51 we bring you the A-Z (literally) of nutrition, with a few zingy recipes thrown into the mix. While not strictly ‘healthy’ (even moderation should be taken in moderation), we suggest you save room for our custard masterclass on page 83. And let’s not forget Valentine’s Day... Instead of focusing on romance we embrace love of all kinds with a feast for friends on page 43 that will win any heart. Here’s looking at you... Have a brilliant 2020!
JUSTINE DRAKE EDITOR, FRESH LIVING
FOLLOW ME ON Twitter @justine_drake Instagram @justinedrakecooks Facebook @JustineDrakeSA
30
38 Cook the cover Love our cover dish? Head to pnp.co.za/recipes/cook-thecover to find a convenient shopping list of all the ingredients (which you can buy online with the click of a button), then share your creation with us on Twitter (@freshliving_pnp) or Instagram (@Fresh_Living) with the hashtag #FLGrams.
Fresh Living – January/February 2020 | 3
2019/11/22 11:49
KINGJAMES 49221
pet club JOIN AND
GET 3X
SMART SHOPPER POINTS
ON ALL PET PRODUCTS TO JOIN, SEND A FREE SMS with your Smart Shopper card number to 30926. www.pnp.co.za/pet-club T&Cs apply.
49221_PnP_SS_Pet Club_Animal Talk Magazine_Fresh living ENG_258x198.indd 1
2019/11/20 16:26
contents REGULARS
A small change can make a big difference. Make smarter, healthier choices with Pick n Pay’s new Livewell range… Look out for these products throughout this issue
6 Feedback Write to us and win! 19 Hot picks Foodie news and more 26 Bottoms up Top drinks for Valentine’s Day 41 The knowledge The lowdown on blue light 49 Ask Liezl Answers to your burning questions 56 Slice of life South African futurists share their insights 63 Fashion Schoolwear for the little ones
64 Light relief There’s another time for moderation so don’t beat yourself up over the holidays, says Susan Hayden 68 Home affairs Green-inspired ideas to perk up your space 72 Pet’s corner Goodies, advice and info 74 Think positive A roundup of good news and inspiration 88 Recipe index This issue’s fantastic dishes 90 One last thing A look at how some types of food resemble the body part they benefit
FEATURES 33 Carb confidential The lowdown on good and bad carbs with delicious recipes to try 43 Valentine’s Day Celebrate the day of love with your favourite folk and fabulous food to share 51 Wellbeing Our A to Z guide to good health 60 Young minds Interactive game to boost your child’s brain power
RECIPE REGULARS 11 Everyday heroes A week’s worth of delicious meals 28 Ready to eat This season’s ripe and ready picks 77 On a shoestring Clever lunchbox fillers 83 Fresh Living kitchen Custard masterclass
COVER IMAGE Photo: Toby Murphy Styling: Liezl Vermeulen
5-Contents COR 1.indd 5
2019/11/21 16:22
FEEDBACK
SAY IT, WRITE IT, share... Your chance to share your thoughts and ideas with other Fresh Living readers Email letters@freshlivingmagazine.co.za Instagram @freshliving_pnp Twitter @Fresh_Living
Winning letter
MEAL PLAN, SORTED!
Fresh Living is such a blessing to a senior on a budget. I look forward to every edition as it’s always brimming with easy-to-make recipes. My problem, though, is that I waste so much time dithering over which recipes to try that I don’t get the full value of the magazine. So I’ve decided to work out a method so that my family can enjoy more delicious meals and treats. Firstly, I browse the magazine to get an overview and then I read it a second time. I then choose a new treat for my grandchildren’s lunchboxes, a vegetarian option (or three) for our weekly family get-together – we loved the ‘Weeknight Traybake Pizza’ from the November issue. And, of course, nothing is complete without a sweet treat. I then write the recipe names and page numbers on the cover, so that it’s easy to find. I hope this is helpful to fellow ditherers or those pressed for time. I’m looking forward to the next issue! – SALLY BUTTON
Comment, Tweet, DM or even email us
@withmyloveza Can we take a moment to discuss the brilliance of the @freshliving_pnp. I started collecting them two years ago as a way to reignite my love of cooking.
Oops!
In the August issue, we published an article that described law enforcement officer Alicia Hartman as a member of the South African Police Service. This was incorrect – she works for the City of Cape Town.
6 | Fresh Living – January/February 2020
6-Letters COR 1.indd 6
It’s a new year with lots of fabulous possibilities. We asked FL staffers to tell us which good habit they’ll be adopting in 2020. They said…
CLUED UP ON CULTURE
INSPIRING YOUNG MINDS
Coming from a multicultural family, and having to prepare special meals for every occasion while also having to please everyone’s tastes has been a rather difficult task for me. But thanks to Pick n Pay and Fresh Living, I no longer have to worry. There are always delicious meals for me to share with my loved ones. What’s even better is that I never have to repeat a meal (unless begged to do so), because somehow, like magic, you’re able to keep adding to your list of incredible recipes.
Every month my 14-year-old daughter eagerly awaits the new Fresh Living magazine. From smoothies and crafts to Christmas gift planning, she tries them all. Pictures are cut out and kept for one day when she is older (she plans to decorate her room when she has money). Recipes – whether successful or not – don’t deter her from trying something new the next month. It’s good to know that at such a young age her curiosity and interest is being stimulated.
– CHARNE LEANDER
– BARBARA SITHOLE
❞
Booking time in my diary for more midday movement. Sitting is a silent killer. – Jana van Sittert Mine is a simple one: make time for hobbies to feed my soul. – Jodi Jean Patel To be more present, worry less about tomorrow and enjoy the now. – Meaghan Christians I definitely would like to adopt healthier eating habits. – Jill Petersen
❞
ILLUSTRATION: SHUTTERSTOCK
WE LOVE HEARING FROM YOU ONLINE!
WE ASKED, THEY SAID…
pnp.co.za
2019/11/21 16:24
Good 2 Go
BACKTO SCHOOL STAND A CHANCE TO WIN A SHARE OF
R200 000 PLUS DAILY CASH PRIZES OF R500 EACH!
57653 ProNutro F20 BackToSchool_FL_r2.indd 1
BUY any ProNutro pack SNAP your till slip with your phone WHATSAPP the photo to 082 238 2154 Find out if you are a R500 winner each week. 20 x R10 000 Grand prize winners will be drawn at the end of the promotional period. See our Facebook page and instore for details @Pronutro Competition runs from 06 January to 29 February 2020. Standard data rates apply for WhatsApp entry. Terms and conditions on the @ProNutro Facebook page. All ProNutro packs are eligible for entry. In stores nationwide, while stocks last.
FRESH LIVING AD: 258X198mm
2019/11/18 15:31
FEEDBACK
Q&A with Melissa
This issue’s faves according to… Melissa Ndlovu, FL chief copy editor
WIN
Write to us: the star letter will receive a R500 Pick n Pay voucher! Sally Button, the writer of this month’s Star Letter, gets a PnP gift voucher worth R500. Send your letters to John Brown SA, PostNet Suite #2, Private Bag X11, Mowbray, 7705, Cape Town, or email us at letters@ freshlivingmagazine.co.za. Letters are edited and don’t necessarily represent the opinions of Fresh Living’s editorial team.
Foodie bits that made you swoon… I’m so in love with the Valentine’s Day feature on feasts to share. As a mom of two, this day has become a family affair (poor hubby). I’m definitely trying the ‘Fill the Void Cannelloni’… who can resist a cheesy bake?! In moderation, of course. (Recipe on page 46). Top tips worth a try… Exercise more. I was shocked to learn that we’re meant to exercise for at least 30 minutes a day (that’s an episode of Will & Grace, so surely I could squeeze it in). I’ve now put on my trainers and am embracing those ‘bums and tums’ classes. (See page 51 for more A-Z health tips).
BE INSPIRED Some fabulous Instagrammers to follow!
CONTENT DIRECTOR AND GROUP EDITOR Justine Drake DEPUTY EDITOR Robyn MacLarty PNP GROUP ART DIRECTOR Liezel le Roux FOOD EDITOR Liezl Vermeulen DEPUTY FOOD EDITOR Chad January MANAGING EDITOR Kelly Smith ART DIRECTOR Jill Petersen CHIEF COPY EDITOR Melissa Ndlovu TRANSLATOR, KOOK EN KUIER Aletta Pretorius-Thiart DESIGNER, KOOK EN KUIER Tanya Wright & Yolandi du Toit DIGITAL EDITOR Jana van Sittert MANAGING DIRECTOR Lani Carstens GENERAL MANAGER Joanne Hope HEAD OF DIGITAL CONTENT Emma Odendaal GROUP ACCOUNT DIRECTOR Natalie Wilson ACCOUNT EXECUTIVE Meaghan Christians PRODUCTION DIRECTOR Nina Hendricks PRODUCTION MANAGER Tessa Smith SENIOR FINANCE MANAGER Charlton Jacobs FOR JOHN BROWN MEDIA GROUP CHIEF EXECUTIVE Andrew Hirsch FOR PICK N PAY Michelle van Schalkwyk-Haley CONTRIBUTORS Anna Carolina Alberts, Mandy Allen, Craig Corker, Adel Ferreira, Caroline Gardner, Henk Hattingh, Susan Hayden, Patrick Latimer, Michael le Grange, Donna Lewis, Cathy Marston, Toby Murphy, Toby Newsome, Anke Roux, Sona Sales, Waldo Swiegers, Justin Thomson REPRODUCTION Virtual Colour DISTRIBUTION RNA EDITORIAL ENQUIRIES Tel: 021 486 7600 Email: info@freshlivingmagazine.co.za PICK N PAY CUSTOMER CARE LINE 0800 11 22 88
Who: Fresh Living Magazine @freshliving_pnp Why? We keep you informed and inspired with easy recipes anyone can master.
Who? Keanon Jovan Michaels @keanonskitchen Why? This local chef brings restaurant experiences to the comfort of your own home.
Share your delicious Instagrams with us by tagging #FLgrams – you could be featured!
ADVERTISING Advertising Sales Director: Moyra Beeming Tel: 011 507 9123 Cell: 082 375 4446 Email: Moyra.Beeming@johnbrownmedia.com Advertising Sales Manager: Michelle Dunn Tel: 021 486 7628 Cell: 082 371 0515 Email: Michelle.Dunn@johnbrownmedia.com Advertising Sales Manager: Estelle Dietrich Tel: 021 486 7609 Cell: 073 224 4996 Email: Estelle.Dietrich@johnbrownmedia.com Any person using information contained in this publication does so at his/her own risk and such person hereby waives any right to action against Pick n Pay Retailers (Proprietary) Limited (“Pick n Pay”) and indemnifies Pick n Pay, its employees, agents, sub-contractors and suppliers against any claims for loss, damage to person or property, injury, liabilities, claims, sickness or death which may result from the use of such information or from any other cause whatsoever suffered either by such person or by any third party. Fresh Living is published on behalf of Pick n Pay by John Brown South Africa (Pty) Ltd © 2019. Address all correspondence to: John Brown Media SA, PostNet Suite # 2, Private Bag X11, Mowbray 7705, Cape Town. Tel: 021 486 7600 Fax: 021 486 7614. The contents of this magazine are protected by copyright and may not be reproduced without permission.
ALL PRICES IN FRESH LIVING ARE CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE Printed by
Who? Jessica Kotlowitz @the_green_dietitian Why? This foodie’s page is loaded with plant-based meals that don’t skimp on flavour.
Who? Jessica Gavin @jessica_gavin Why? Take family meals, desserts and treats to new heights with delicious options the kids will love too.
A division of Novus Holdings
Printed on recyclable paper Fresh Living may be wrapped in recyclable plastic to preserve any inserts. Please recycle the wrapping after removing it.
8 | Fresh Living – January/February 2020
6-Letters COR 1.indd 8
2019/11/21 16:24
p u re organ ic p ads & liners
annapureorganic anna organic
your choice, naturally. ANNA.indd 2
2019/11/19 13:17
MAKE YOUR OWN RULES THIS SUMMER T R Y T H E H A I G C L U B L E M O N B U S H C O C K TA I L FOR A FRESH TWIST ON A CLASSIC.
INGREDIENTS: 37.5ML HAIG CLUB CLUBMAN SINGLE GRAIN SCOTCH WHISKY 75ML LEMON ICED TEA S O D A W AT E R LEMON WHEEL FOR GARNISH **ABV IS 2.25%
METHOD: COMBINE THE HAIG CLUB CLUBMAN AND LEMON ICED TEA OVER ICE IN A TA L L G L A S S . T O P O F F W I T H S O D A W AT E R , A N D GARNISH WITH A LEMON WHEEL.
Not For Persons Under The Age Of 18.
Haig Fresh Living Print Ad (258x198) ENG FA.indd 1
2019/11/19 16:51
E V E R Y D AY H E R O E S
MONDAY CORN, COCONUT AND CORIANDER FISHCAKES
1 egg, whisked 1 cup (250ml) desiccated coconut, for coating MAKES ABOUT 24
Lovely, light and fresh.
Summer
NIGHTS
Anke Roux makes weeknight dinners painless and delicious with everyday family meals that anyone can master
XXXXX: XXXXX
PHOTOS: DONNA LEWIS RECIPES & STYLING: ANKE ROUX STYLIST’S ASSISTANT: LINDY VAN SCHALKWYK
pnp.co.za
11-Everyday Easy COR 1.indd 11
Glug vegetable oil + extra for shallow-frying 1 small onion, diced 2 cloves garlic, chopped 3cm knob ginger, finely grated Grated peel and juice (60ml) of 1 lemon + extra wedges for serving 2 raw mielies, kernels removed 400g hake fillets (or any other sustainable white fish), defrosted and diced 2 Tbsp (30ml) each chopped fresh mint and coriander + extra leaves for serving 1/ cup (80ml) chickpea or ³ cake flour + extra for dusting Salt and milled pepper
Heat oil in a pan and sauté onion, garlic, ginger and lemon peel until soft. Cool. Blitz along with remaining ingredients (except seasoning, egg and coconut) in a food processor until just combined. Season mixture well and shape into walnut-sized balls. Toss balls in extra flour, dip in egg, then roll in desiccated coconut to coat. Shallow-fry balls in hot oil until golden and cooked through, then drain on kitchen paper. Scatter fresh herbs over fishcakes and serve with lemon wedges on the side.
Fresh Living – January/February 2020 | 11
2019/11/21 17:15
E V E R Y D AY H E R O E S
TUESDAY BRINJAL AND TOMATO PASTITSIO
Glug olive oil 2 large brinjals, finely diced 3 cloves garlic, peeled and chopped 2 cans (400g each) chopped tomatoes 1 stick cinnamon 1 large sprig thyme ½ cup (125ml) water Salt and milled pepper Handful fresh basil, torn 1 packet (500g) penne, cooked 1 packet (500g) ricotta 1 cup (250ml) grated parmesan 3 eggs, whisked ¾ cup (180ml) milk
PAIR WITH LEOPARD’S LEAP NATURA DE-ALCOHOLISED CLASSIC WHITE, R70
For serving: Roasted vine tomatoes and fresh basil
PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE
A classic Greek pasta dish given a veggie twist.
SERVES 4
GOOD IDEA Heat oil in a large saucepan and fry diced brinjal until well browned. Stir through garlic and fry until fragrant. Add tomatoes, cinnamon, thyme and water, and simmer for 15 minutes or until slightly reduced and the flavours have developed. Remove cinnamon and thyme, season well and stir through basil and cooked pasta. Spoon into a baking dish. Whisk cheeses, eggs and milk together until smooth. Season to taste and pour over pasta. Bake at 180°C for 20 minutes or until golden. Divide pasta between bowls and top with roasted vine tomatoes and fresh basil just before serving.
Add some beef or lamb mince to the tomato mixture to bulk up the dish
12 | Fresh Living – January/February 2020
11-Everyday Easy COR 1.indd 12
2019/11/21 17:15
E V E R Y D AY H E R O E S
WEDNESDAY
It’s all about the dressing...
and chopped Juice (60ml) and grated peel of 1 lemon 1 Tbsp (15ml) honey Salt and milled pepper 1 punnet (350g) PnP mixed cherry tomatoes
4 (about 800g) chicken breasts (bone in) 2 cloves garlic, peeled
Dressing: Juice (60ml) of 1 lemon 3 Tbsp (45ml) olive oil
ZINGY LEMON AND GINGER CHICKEN
3cm knob ginger, finely grated Drizzle honey For serving: 2 packets (300g each) PnP tasty stem broccoli, blanched Fresh basil SERVES 4
Score tops of chicken breasts (don’t cut all the way through) and place in a small roasting pan. Combine garlic, lemon juice and peel and honey and rub over chicken. Season. Roast for 35 minutes at 200°C, then add tomatoes and cook
for 10 minutes. Blitz together dressing ingredients until smooth. Arrange broccoli and roasted tomatoes on a serving platter and top with chicken breasts. Drizzle dressing over and garnish with fresh basil just before serving.
TRY THIS PnP TASTY STEM BROCCOLI
Not only do these sprightly veggies add a pop of colour to dishes, but they’re nutritious too. For a nutty flavour, grill them instead of blanching.
pnp.co.za
11-Everyday Easy COR 1.indd 13
Fresh Living – January/February 2020 | 13
2019/11/21 17:15
E V E R Y D AY H E R O E S Get a week’s worth of easy, familyfriendly recipes in your inbox to make suppers a cinch! Sign up for PnP’s free weekly Supper Sorted mailer at bit.ly/suppersorted
THURSDAY PORK AND BABY MARROW LAKSA A low-carb option that’s full of flavour. 2 Tbsp (30ml) vegetable oil 1 bunch spring onions, chopped + extra for serving 2 cloves garlic, chopped
3cm knob ginger, grated 2 stalks lemongrass, chopped 2 Tbsp (30ml) curry powder 1 can (400g) coconut milk 2 cups (500ml) chicken stock 2 Tbsp (30ml) fish sauce 1 packet (125g) mangetout
14 | Fresh Living – January/February 2020
11-Everyday Easy COR 1.indd 14
1 packet (125g) PnP fine green beans 1 packet (350g) PnP baby marrow tagliatelle 1 red pepper, thinly sliced Juice (60ml) of 2 limes Grated peel of 1 lime Handful fresh coriander 3 (about 450g) pork neck steaks Salt and milled pepper
SERVES 4 Heat half the oil in a pan and fry spring onion, garlic, ginger and lemongrass until fragrant. Add curry powder, coconut milk, stock and fish sauce, cover and simmer for 10 minutes. Stir in vegetables and cook for 2-3 minutes or until veg are tender.
Season with lime juice and grated peel and add coriander. Set aside and keep warm. Heat remaining oil in a separate pan. Season pork and fry for 5 minutes a side or until cooked through, then rest and slice. Spoon soup into bowls and serve topped with pork and spring onion.
pnp.co.za
2019/11/21 17:15
More in the trolley. More lunch ideas.
Get up to
20%
real cash back when you pay for groceries at Pick n Pay with your Absa card.
Join Absa Rewards. Visit absa.co.za/rewards or call 0861 788 888. Terms and conditions apply Authorised Financial Services Provider Registered Credit Provider Reg No NCRCP7
E V E R Y D AY H E R O E S
GOOD IDEA Replace beef with mushrooms for a meat-free meal
FRIDAY BEEF SOUVLAKI BOWLS Laid-back, low-GI... What’s not to love? Kebabs: 500g beef steak of choice, cut into chunks ¼ cup (60ml) olive oil Grated peel of 1 lemon 1 tsp (5ml) dried oregano Salt and milled pepper Salad: 1 can (400g) chickpeas, drained and rinsed 2 salad tomatoes, sliced ½ cucumber, peeled and sliced ½ red onion, diced Handful each fresh mint, dill and parsley 1 packet (200g) PnP pitted calamata olives, drained 1 disc (50g) feta
Dressing: Glug each olive oil and red wine vinegar SERVES 4 Thread meat onto 8 skewers and rub with oil, lemon peel, oregano and salt and pepper. Cook under a hot grill or braai over medium-hot coals for 2-3 minutes a side, or until cooked to your liking. Toss salad ingredients together (except feta) and season well with salt and pepper. Divide salad between 4 serving bowls. Combine dressing ingredients and drizzle over salad. Top each bowl with 2 kebabs and crumble feta over just before serving.
16 | Fresh Living – January/February 2020
11-Everyday Easy COR 1.indd 16
pnp.co.za
2019/11/21 17:16
FUEL FOR SCHOOL! When you’re busy stocking up on your back-to-school must-haves, don’t forget our range of Rhodes Quality 200 ml juice boxes. Designed to fit perfectly inside a lunchbox, they’re 100% juice with no added sugar or preservatives, in a variety of different flavours to choose from – like our NEW Apple & Cranberry. Plus, our juice boxes are completely recyclable – just pop the straw back inside the box before recycling in the paper bin. Visit rhodesquality.com or @RhodesQuality (Facebook/Instagram) for lots of quick and easy back-to-school meals and snacks that your children will just love!
25210 RQ FreshLiving E.indd 1
2019/11/14 13:36
+
HOT PICKS THINGS TO BUY, EAT, DRINK AND KNOW. COMPILED BY CHAD JANUARY AND ROBYN MACLARTY
ce n e i c s r a j d a al S Presentation is everything! Assemble your salad jar using ingredients in variety of colours, that way not only will it look good but you’re more likely to pack in more nutrients with a ‘rainbow’ effect.
Dress for success If you’re going to add dressing to the jar, do so before adding any other ingredients and then make sure to keep the jar upright – this will prevent salad leaves from going soggy. Ideally, keep salad dressing in a separate container and add just before you’re about to eat.
pnp.co.za
Picks COR 1.indd 19
Top it off More delicate ingredients like lettuce, rocket, cucumber, tomatoes or spinach should be added last, so they don’t get squashed Keep it cool If using cooked chicken, beef or mince, make sure that it’s cold or room temperature before layering, as storing hot food can make it spoil – plus the heat might cause your salad ingredients to wilt.
It’s all about the base Heavier ingredients like sweet potato, chickpeas, or beetroot should be stored at the bottom of the jar.
TOP TIP Ensure that the jar you are using has a lid that locks and seals perfectly. Nobody wants salad dressing spilling all over the show Fresh Living – January/February 2020 | 19
2019/11/21 16:28
5
HOT PICKS | THINGS TO BUY, EAT, DRINK AND KNOW
INGREDIENT MEALS A hearty, healthy meal doesn’t need a lot of ingredients and complicated cooking methods. We give you a quick fix using only 5 ingredients. Yes, only 5!
SUMMER ON A PLATE Splurge and add some shredded cooked rotisserie chicken or crispy bacon bits. Toss 1 packet (200g) asparagus tips or 1 bunch (200g) trimmed asparagus spears with 2 Tbsp (30ml) olive oil and grated peel of 2 limes. Season. Fry in a hot pan for 3 minutes and set aside. Combine 1 cup (250ml) PnP double-cream plain yoghurt with juice (60ml) and grated peel of 2 limes (or 1 lemon). Season and set aside. Grill 1 punnet (750g) halved peaches on a hot griddle pan. Arrange asparagus, peaches and 1 punnet (350g) halved PnP medley tomatoes on a serving platter. Top with lime yoghurt and drizzle with a glug olive oil before serving. SERVES 4
1
2
PLEASE NOTE We did not count pantry items such as seasoning, herbs and oil in our 5-ingredient list
3
4 5
20 | Fresh Living – January/February 2020
Picks COR 1.indd 20
2019/11/21 16:28
THINGS TO BUY, EAT, DRINK AND KNOW | HOT PICKS
BUDGET
beater
BAKED HAKE WITH PARSLEY SAUCE AND ROASTED TOMATOES
PnP brand ambassador and MasterChef runner-up Siphokazi Mdlankomo shares her quick and easy weeknight meal that won’t break the bank
Arrange 1 sliced lemon and 1 sliced onion at the bottom of a baking tray lined with baking paper. Season 4 (150g each) skinless hake fillets, drizzle with oil and place on top of lemon and onion slices. Arrange 4 quartered salad tomatoes around fish, season and sprinkle with 1 Tbsp (15ml) brown sugar. Bake at 180°C for 10-15 minutes or until
FOOD TRENDS 2020 Check out our top foodie trends to look out for this year. Plant-based eating We’ve had meat-free Mondays, and been offered more vegan/ vegetarian options in restaurants... So what’s next? Well there’s going to be a shift from soy-based meat alternatives to even more choices... Avocado and watermelon seeds are being tested as plant-based protein replacements. Zero-waste cooking As awareness of food waste increases (according to the WWF, one-third of all food in SA ends up in rubbish dumps), we’re becoming
pnp.co.za
Picks COR 1.indd 21
cooked through. Heat 2 Tbsp (30ml) butter in a saucepan and fry 1 crushed garlic clove until fragrant. Add 1 punnet (20g) fresh parsley and ¼ cup (60ml) vegetable stock and cook for 3-5 minutes. Stir through 2/5 cup (100ml) cream, juice (60ml) of 1 lemon and season. Remove from heat and blitz until smooth. Serve fish and tomatoes on a bed of steamed broccoli and drizzle with parsley sauce just before serving. SERVES 4
SIPHOKAZI SAYS: Splurge and use PnP vine tomatoes
instead of salad tomatoes
BOOK CORNER
more likely to only stock up on the essentials we know we’ll use. We’re also becoming more choosy about food in unnecessary packaging. Kids’ food revamp As parents, we’re becoming more discerning about what we feed our kids – gone are the sugar-, fat- and salt-laden treats, and in their place we’re choosing healthier alternatives. We’re also cottoning on to the fact that if we eat healthily, our kids will be more likely to link positive feelings with healthier foods.
Around My Table by Denise Cowburn-Levy The owner of Ginger & Lime in Cape Town has developed a cookbook inspired by her travels. Highlights include Karoo herbed lamb shank potjie on the coals from the West Coast, and Prawns Saganaki from Greece – you are guaranteed to find many, many new favourite dishes in this inspiring tome.
Foodies of SA by Chantal Botha, Julie Brown and Hayley Murison This is a beautiful compilation of the 100 most sought-after recipes from the largest online food publisher in South Africa. Some of our favourites are definitely the Peppermint Crisp poke cake and the Three-cheese & biltong pastry bomb. All author royalties will be donated to Breadline Africa to help feed children in preschool.
Win! Four lucky readers will each win a copy of the above two books. For T’c and C’s and how to enter, turn to page 88. Keyword: Books
Fresh Living – January/February 2020 | 21
2019/11/21 16:28
HOT PICKS | THINGS TO BUY, EAT, DRINK AND KNOW
SMASHING!
business
BACK TO
Fibre rich
Looking for ideas to fill lunchboxes? PnP has you covered! From convenient cut-fruit pots to vegetarian nibbles, cold-pressed juices and smoothies, there’s something for everyone
Send your kids back to school with an eye-catching Smash bag. Colourful and durable, these bags have an internal antimicrobial lining that won’t allow food to adhere or be absorbed, which causes harmful bacteria, so it’s easy to wipe clean, plus it’s free from BPA, lead and PVC. Available at selected PnP stores nationwide.
Keeps you fuller for longer
Vegetarian hunger buster Good for your gut
LOOK OUT FOR...
WIN!
We are giving away 10 Smash bags hampers worth R500 each, including three water bottles and two bags. To enter, see page 88. Keyword: Smash
PnP low fat yoghurt (175g) PnP double cream plain yoghurt (175g) PnP Livewell sparkling berry & hibiscus flavoured drink (500ml) PnP assorted cold
22 | Fresh Living – January/February 2020
Picks COR 1.indd 22
pressed orange, carrot & ginger juice (250ml) PnP assorted full cream yeast free kefir strawberry drink (300ml) PnP assorted seasonal fruit mix pots (150g)
PnP assorted seed crackers (120g) PnP original flavoured beef biltong (25g) PnP plain melba toast (120g) PnP ready-to-eat beef and cheese sliders (8s) PnP crumbed chicken nuggets (300g) PnP ready-to-eat mini crustless quiche Lorraines (9s)
PnP ready-to-eat BBQ meatballs (300g) PnP ready-to-eat corn and chickpea bites (250g) PnP sugarsnap peas and mini corn snack pack (125g) PnP mini carrots, mini corn, sugarsnap peas and rosa tomato snack pack (125g) PnP mini cucumber and medley tomato snack pack (125g)
pnp.co.za
2019/11/21 16:28
DURBAN: Snow Wonderland From January to February Snow in tropical Durbs? You bet. Make your very own snowman or snow angel at Snow Wonderland, Gateway Theatre of Shopping. Each snow ‘session’ lasts 45 minutes and costs R95 – a treat for children of all ages.
DIARY
ILLUSTRATION: SHUTTERSTOCK
JOHANNESBURG: Cottonfest 1 February This one-day urban music and fashion festival is hosted by Riky Rick at The Station in Newtown, and features both known and unknown SA
talent, showcasing diversity in hip-hop and various local music movements. A must for the young at heart. CAPE TOWN: Investec Cape Town Art Fair 14-16 February Gear up for a fair that showcases a diversity of work that represents contemporary art from Africa to the world, and the world to the Mother City – a unique event for anyone looking for a vibrant art experience.
All events can be booked in-store at Pick n Pay and via webtickets.co.za
HELP EMPOWER THE NEXT GENERATION It’s that time of year again – time to purchase pens, pencils and general back-to-school paraphernalia. When you stock up on stationery for the new year, why not also purchase a few items for children in need?
Pick n Pay School Club has collaborated with Oreo and Aramex to bring you the “Back to School” stationery drive. Collection bins will be located at PnP stores countrywide and all stationery donated by
Pick n Pay shoppers will be donated to schools in need, so do your bit to help support students who need it most. Visit schoolclub.co.za or the Oreo Facebook page (facebook. com/oreo) for more details.
SOMETHING SPECIAL Share by Errieda du Toit is no ordinary cookbook – it’s an ode to a century of proudly South African community recipes wrapped in one beautiful compilation. Errieda researched over a hundred community booklets, tracked down the contributors and shared their unique, funny and endearing stories. What’s more, she puts a spin
Picks COR 1.indd 23
on some of the good ol’ classics in this wonderfully designed and illustrated book – a must-have in any South African household.
WIN! Three lucky readers will each win a copy of Share by Errieda du Toit. For details on how to enter, turn to page 88. Keyword: Share
2019/11/21 16:29
HOT PICKS | THINGS TO BUY, EAT, DRINK AND KNOW
GOOD FOOD STUDIO HERBY BARLEY SALAD WITH BUTTERY MUSHROOMS AND FENNEL Bring a pot of salted water to a boil and cook 1 cup (250ml) barley for about 1520 minutes or until tender. Drain, rinse and cool. Heat 2 Tbsp (30ml) oil in a pan and fry 2 sliced onions
until golden and set aside. Cook 2 punnets (250g each) mixed mushrooms in the same pan for 5 minutes. Add 2 Tbsp (30ml) each butter and soy sauce, ½ clove crushed garlic and a handful fresh sage leaves, baste mushrooms with mixture using a spoon. Remove from heat and set aside.
Combine cooked barley, ¾ mushrooms, 3 Tbsp (45ml) each chopped coriander and parsley, 1 bulb sliced and roasted fennel, juice (30ml) of 1 lime and season well. Divide between 4 serving bowls and top with remaining mushrooms, fennel and chopped walnuts, if you like. SERVES 4
COOK’S NOTE Barley can be cooked at least 1 day ahead. Place this salad into jars for a convenient travel-ready lunch!
This delicious recipe by PnP’s Good Food Studio in Johannesburg is perfect for any occasion! For more information and to find out what courses and events are running, visit pnp.co.za/goodfoodstudio for bookings and schedules.
a pizz PARTY IT’S A
TURN OVER A GREEN LEAF Give the planet a hug (metaphorically speaking) by committing to greening your cleaning routine this year. You can start with PnP’s new eco-conscious Live Green cleaning range: the contents are made from certified plant-based materials, vegan certified, cruelty free, and the packaging is 95% recycled. Plus – they smell like a dream (lime and cinnamon dishwashing cleaner, anyone?). Available from R19.99.
The first-ever 100% plant-based pizza is here and is available at Pick n Pay. Fry’s artisan, stone-baked vegan pizzas are available in Smoky BBQ and Mediterranean flavours for R89.99 each. Also look out for their new range of artisanal vegan sausages. Visit fryfamilyfood.com/za to find out more.
24 | Fresh Living – January/February 2020
Picks COR 1.indd 24
WIN
Pick n Pay is giving away an eco-friendly dishwashing machine from Midea – the world’s No.1 major appliances producer – worth R2 999. Buy one or more PnP Live Green products before 28 February to enter (every purchase counts as an entry) and swipe your Smart Shopper card. Visit pnp.co.za for entry details. T’s and C’s apply. Happy green cleaning!
pnp.co.za
2019/11/21 16:29
PROMOTION
LUNCH BOX
sorted
PHOTOS: JUSTIN THOMSON STYLING: CHAD JANUARY AVAILABLE AT SELECTED PNP STORES AND HYPERS
Make the back-to-school blitz a breeze with O2 to go’s brilliant range of high-quality lunch bags and water bottles
25-02 Promo COR 1.indd 25
Whether you’re packing lunch for your little one, your teen whose heading off to varsity, or yourself for work, the morning rush is just easier when you have a selection of quality lunchboxes, bags and water bottles to keep sandwiches, fruit, juice, water and any other healthy eats you’ve made with
love for your family – fresh. O2 stainless-steel water bottles come in three colours – navy blue, neon yellow and coral. Double wall insulation keeps cold liquids chilled for up to 24 hours, and hot liquids steamy for six hours, plus they are BPA free and tough enough for any adventure!
O2 lunch bags are attractively designed, have PEVA lining to keep contents fresh and cool for longer, as well as easy cleaning – simply wipe with a damp cloth. Available at selected Pick n Pay stores, or visit goldenmarc.co.za for the full range.
2019/11/21 17:01
HOT PICKS | BOTTOMS UP
FALL IN LOVE...
BLUSHING BUBBLES
Graham Beck Bliss Nectar Rosé NV, R175,, is slightly sweet yet smooth – perfect for those who enjoy a less dry style of MCC. Strawberries, honey and floral nuances combine to make this sumptuous sparkling wine a romantic treat.
Join our
m be
rd
nu
FOR FREE
r to 36 775
Pick n Pay Wine Club SM
Sy
o u r S m art S h o
pp
er
Beefeater London Pink Gin, R269.99, is a vibrant strawberryflavoured gin – something different for your summer drinks trolley…
GIVEAWAY 10 lucky readers will each win a bottle of Beefeater London Pink Gin. For details and how to enter, see page 88. Keyword: Gin
TICKLED PINK G&T Share this seductive summer sipper with your beloved or a good friend. Combine juice (80ml) of 1 grapefruit and 1 can (200ml) tonic water and set aside. Divide 2 tots (50ml) Beefeater Pink Gin between 2 glasses filled with ice. Top up with tonic mixture. Garnish with grapefruit slices or berries and fresh rosemary or mint. MAKES 2
TREND ALERT If you prefer a non-alcoholic option, try Robertson Winery Non-Alcoholic Sweet Sparkling Pink, R55. Fresh floral aromas, perfumed grapes and bouncy bubbles make this a lovely pink to enjoy with desserts or poured over fresh raspberries and mint for a fruity cocktail.
Glass Act
What’s likely to be filling your glass in the coming year?
ALCOHOL-FREE
CAN DO
CANNABIS-LACED
Thanks to new technology, alcohol can be removed from wine while retaining flavour, which means its popularity is growing.
Internationally, canned wine is gaining in popularity thanks to the ease of mobility, though it’s a long way from replacing bottles.
Yes, indeed, the commercial popularity of this plant keeps growing, so you may be seeing more infused spirits and beers soon.
Visit Youtube.com/PicknPayTube to enjoy Pick n Pay’s series of witty wine tutorials, hosted by the irresistible Sibongile Mafu.
26 | Fresh Living – January/February 2020
26-Picks Wine COR 2.indd 26
Head to Cathymarston.co.za for more on Cathy and her world-class wine courses.
PHOTOS: SHUTTERSTOCK, SKUWORKS & SUPPLIED ILLUSTRATION: TOBY NEWSOME PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE
Laborie Brut Rosé MCC, R135,, is the perfect pink fizz for a glamorous brunch this Valentine’s Day. Made from pinot noir and chardonnay, this drink is full of decadent strawberry and cream notes.
… with wine maestro Cathy Marston’s top drinks to entice and seduce this February
ca
The word ‘pink’ originally referred to being at the pinnacle of health and not an actual colour. That meaning came later when pale red flowers became popular at the English court of Queen Elizabeth I. Nowadays, pink is the colour of everything romantic, including Valentine’s Day wines. Here’s our selection:
pnp.co.za
2019/11/22 11:49
1 PART 4 PARTS J&B RARE
YOUR FAVOURITE MIX TOPPED OFF WITH A GARNISH OF YOUR CHOICE LEMONADE
GINGER ALE
PINK TONIC
BETTER BLENDED
Not For Persons Under The Age Of 18.
40 J&B Fresh Living Print (258x198) ENG FA.indd 1
2019/11/18 19:57
R E A D Y T O E AT
TOMAYTO,
Whichever way you say it, a ripe tomato is the best thing since (and perfect with) sliced bread! Give it the star status it deserves with these sumptuous summer recipes
tomahto…
PHOTOS: JUSTIN THOMSON
RECIPES & STYLING: ANNA CAROLINA ALBERTS STYLIST’S ASSISTANT: KAYLEN ROLFE
COEUR DE BOEUF Also known as beefsteak tomatoes due to their fleshy texture, these generously sized beauties make us wistful for rustic farmers’ markets. Sweet, tangy and aromatic, they ensure a visual feast. Use them in salads, soups, tarts or just as they are.
VINE AND MINI PLUM
RED-HOT PICKS Here’s the lowdown on some interesting tomato varieties to be found on PnP shelves
The darlings of Italian cooking, both of these oval tomatoes are great for cooking and tossing into salads. The vine tomatoes are especially good for roasting and snacking.
MIXED MEDLEY If the beautiful hues don’t win you over, the flavour bursts will. It’s a fresh combo of mini plum, cherry and exotic tiger tomatoes that’s versatile enough to go to any tomato party. These bright little gems are sweet, tangy and aromatic – they shine in salads or roasted in the oven.
28 | Fresh Living – January/February 2020
28-Ready to Eat COR 1.indd 28
2019/11/21 16:30
R E A D Y T O E AT
VEGAN
SPICY CHICKPEA, AVOCADO AND TOMATO SALAD Croutons, step aside for your gluten-free, just-as-delish cousins: crispy, spicy chickpeas!
½ tsp (3ml) ground cumin 1 can (400g) chickpeas, rinsed and drained Salt and milled pepper
Spicy chickpeas: 2 Tbsp (30ml) olive oil 1 tsp (5ml) smoked paprika 1 tsp (5ml) masala
Marinated tomatoes: 1 punnet (350g) PnP mini plum tomatoes, quartered
pnp.co.za
28-Ready to Eat COR 1.indd 29
3 Tbsp (45ml) olive oil 1 clove garlic, finely grated Handful fresh parsley, chopped Finely grated peel and juice (30ml) of ½ lemon Salt and milled pepper For serving: 2 avocados, sliced
Handful fresh basil SERVES 4 Preheat oven to 200°C. Toss chickpea ingredients together in a roasting pan, seasoning to taste. Roast for 30-40 minutes or until crispy (shake tray every 15 minutes or so for
even roasting). Toss marinated tomato ingredients together in a bowl, season and set aside for at least 10 minutes. Arrange sliced avocados and marinated tomatoes on a platter. Top with chickpeas and basil leaves, and serve immediately.
Fresh Living – January/February 2020 | 29
2019/11/21 16:30
R E A D Y T O E AT
TRY THIS LIVEWELL PEARL COUSCOUS Due to its larger size, pearl couscous has a slightly softer and chewy texture. Prep ahead and add in some shredded chicken and stir-fry veg for a quick lunch fix.
ROASTED STICKY TOMATOES AND FETA Simply delicious!
3 discs (50g each) feta 2 packets (250g each) vine tomatoes 1 bulb garlic, halved 3 Tbsp (45ml) honey 3 Tbsp (45ml) olive oil 2 Tbsp (30m) white balsamic vinegar 1 Tbsp (15ml) fresh thyme leaves Salt and milled pepper
Handful each fresh basil and rocket, for serving Toasted ciabatta, for serving
Roast for 25 minutes or until golden. Serve warm, scattered with basil and rocket and bread on the side.
1 clove garlic, crushed Grated peel and juice (30ml) of ½ lemon Salt and milled pepper
SERVES 6
CAPRESESTYLE STUFFED TOMATOES
6 PnP coeur de boeuf tomatoes 2 cups (500ml) cooked pearl or regular couscous 12 balls bocconcini, halved Handful fresh basil, roughly torn Juice (30ml) of ½ lemon
Preheat oven to 200°C. Place feta, tomatoes and garlic in a roasting tray or ovenproof pan. Combine honey, olive oil, vinegar and thyme and pour over feta and tomatoes. Season.
30 | Fresh Living – January/February 2020
28-Ready to Eat COR 1.indd 30
These little stunners are ideal for a light summer lunch. Herb dressing: 1 punnet (20g) fresh basil, roughly chopped 3 Tbsp (45ml) olive oil
SERVES 6
Combine dressing ingredients. Set aside. Cut tops off each tomato. Scoop out the flesh, keeping the shell intact. Finely chop flesh and mix with couscous. Stir dressing into couscous and season. Mix bocconcini and basil through couscous and dress with lemon juice. Fill each hollowed tomato with couscous mixture and serve.
pnp.co.za
2019/11/21 16:30
A
Carb your
CARB CONFIDENTIAL
ENTHUSIASM
Not all carbs are created equal. Yes, some are bad for you, but others are vital for energy and overall health. Liezl Vermeulen tells us how carbs can go from dietary foe to friend PHOTOS: MICHAEL LE GRANGE RECIPES & STYLING: LIEZL VERMEULEN STYLIST’S ASSISTANT: EMMA NKUNZANA
PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE
Multigrain oats with berry compote and seed sprinkle (recipe on page 36)
THE BEST WAY TO START A DAY BY FAR – but look for rolled oats, which are less refined and have more fibre. Check the label of flavoured or instant oats to make sure there isn’t extra sugar pnp.co.za
33-Carbs cor 2.indd 33
Fresh Living – January/February 2020 | 33
2019/11/22 11:49
The good guys THESE ARE THE HEALTHIER, LESS REFINED CARBOHYDRATES. CHOOSE UNPROCESSED GRAINS OR KEEP TO WHOLEWHEAT AND WHOLEGRAIN OPTIONS
VALUED VEGETABLES Starchy vegetables, such as sweet potatoes, butternut, sweetcorn and peas, have significantly more carbs than salad vegetables. These vegetables provide healthy complex carbohydrates that break down gradually and keep you fuller for longer.
FROZEN GOODNESS Don’t scoff at frozen vegetables – they offer as much nutrition as good-quality fresh alternatives and are very handy. Add a cup of frozen peas or corn to brown-rice side dishes, soups or stews, or blanch them and include them in a salad – every bit helps!
34 | Fresh Living – January/February 2020
33-Carbs cor 2.indd 34
FRUIT FOR THOUGHT For a delicious and easy energy boost, snack on fresh fruit – apples, pears, nectarines, peaches, bananas, strawberries and mangoes are a great source of fibre and a variety of nutrients. Combine fresh fruit with yoghurt for something sweet after dinner.
WHOLEGRAIN WINNERS Opt for healthier wholewheat, seed, rye or spelt bread. In addition to wholewheat pasta, Pick n Pay now stocks lentil and chickpea-based pasta, which is not only rich in fibre but is also a good source of plantbased protein.
pnp.co.za
2019/11/21 16:30
CARB CONFIDENTIAL
7
GRAIN WAVES
1
6
9
1. Quinoa: Quinoa is known for its great protein and fibre content and is a rich source of B vitamins and minerals. Prepare it as you would rice. 2. Buckwheat: Not actually wheat, this is a gluten-free wholegrain that can be mixed with raw oats and cooked as porridge or made into granola, or boiled and mixed into salads and breakfast bowls. 3. Brown rice: Only the outer husk layer is removed, which means it will have more bite, a nutty flavour and it’s healthier.
3 2
4
4. Barley: Similar to quinoa, but more affordable, this complex carb adds fibre and B vitamins to your diet. It is interchangeable with pearled wheat and is a great substitute for rice, or as a boost to soups, stews or salads. 5. Pearled wheat: This can easily be mistaken for pearled barley but is slightly more starchy. Only the outer husk is removed,
making this a great fibre-rich addition to meals.
6. Sorghum: This often forgotten grain is gluten free and high in fibre. Look out for the new popped sorghum snack and sorghum cereal at PnP.
LOVE LEGUMES 7. Lentils: Lentils are cheap, which proves that eating healthily needn’t be expensive. Supplement meaty bolognaise, stews and soups with this protein-filled complex carb to stretch them. 8. Chickpeas: These legumes contain a long list of nutrients, from iron to magnesium and B vitamins, and are a go-to option for gluten-free and vegan recipes. Chickpeas can be boiled, roasted or simply rinsed and eaten from the can. 9. Beans: Beans are nutrient dense, with a good bite and flavour. Canned beans offer convenience but you can cook dried beans from scratch and enhance the flavour using stock, herbs and spices.
WHAT ARE COMPLEX CARBS?
5
8
Complex carbohydrates (like grains and legumes) are the better choice, as they take longer to digest and result in a consistent, slow release of energy, which means you’ll feel fuller for longer – so no energy spikes!
Fresh Living – January/February 2020 | 35
33-Carbs cor 2.indd 35
2019/11/21 16:31
TRY THIS
CARB CONFIDENTIAL MULTIGRAIN OATS WITH BERRY COMPOTE AND SEED SPRINKLE If you can’t find quinoa or buckwheat simply use oats on their own as they are just as healthy. Oats: 2 cups (500ml) oats ½ cup (125ml) quinoa and/or buckwheat Pinch salt 6 cups (1.5L) water 1-2 cups (250-500ml) milk or milk alternative Knob butter (optional)
LIVEWELL BEETROOT BULGUR WHEAT
TOMATO AND BEAN SALAD WITH COTTAGE CHEESE AND CRISPBREAD Combine 1 packet (250g) halved PnP medley tomatoes, 2-3 Tbsp (30-45ml) white balsamic vinegar (or lemon juice), 1 Tbsp (15ml) olive oil, ½ can (200g) cannellini or butter beans and 2 grated baby marrows. Season. Divide salad into two lunchboxes. Fill each lunchbox with 2-3 Livewell rye or wholewheat crispbread slices and half a ½ tub (125ml) chunky cottage cheese. SERVES 2
Berry compote: 1 cup (250ml) frozen or fresh berries + extra for serving ¼ cup (60ml) water 2 Tbsp (30ml) honey ¼ cup (60ml) each poppy, pumpkin and sunflower seeds, toasted, for serving
PnP offers a range of flavoured bulgur wheat, which is quick to cook. Add to salads or use as a side instead of rice.
Boxed in
SERVES 3-4 Combine oats, quinoa and/or buckwheat, salt and water in a pot. Bring to a boil then reduce to a simmer and cook for 10-12 minutes, stirring regularly. Meanwhile, combine berries, water and honey in a saucepan and simmer to a compote (about 5-8 minutes), then set aside. Once oats have thickened and are cooked through, add milk and butter, if you like, and simmer for another 3 minutes. Serve oats topped with berry compote, fresh berries, and a sprinkle of toasted seeds.
VEGETARIAN
BULGUR BEET BALLS WITH YOGHURT AND PESTO DIP Cook 1 cup (170g) Livewell plain or beetroot-flavoured bulgur wheat according to packet instructions. Combine with 2 cooked and grated beetroots, 2/5 cup (100ml) ricotta and finely chopped leaves of 2 sprigs of thyme. Roll into balls and coat in toasted white sesame seeds. Refrigerate until serving. Combine ½ cup (125ml) double-cream or low-fat yoghurt, 1 Tbsp (15ml) lite mayonnaise and 3 Tbsp (45ml) basil pesto. Pack lunchbox with beet balls, vegetable sticks and dip. MAKES 20
36 | Fresh Living – January/February 2020
33-Carbs cor 2.indd 36
2019/11/21 16:31
CARB CONFIDENTIAL
TRY THIS PnP BABY BEETROOT
A good source of fibre, beetroot can be eaten raw, cooked, blitzed for a dip or even roasted as an alternative to potato chips.
ROASTED BARLEY, BEETROOT AND PUMPKIN BOWL Roasting barley gives it a nutty flavour and the kernels become crisp on the outside while creamy inside. If you’re short on time, serve it straight out of the pot. ¼ blue-skin pumpkin, peeled and cut into wedges (or 1 packet [500g] PnP diced pumpkin) 1 bunch (4) large beetroots, cut into wedges 2 red onions, quartered ¼ cup (60ml) olive oil 1 tsp (5ml) each fennel and cumin seeds, crushed (optional) Salt and milled pepper Glug olive oil 1 large onion, chopped 2 cloves garlic, chopped 2 cups (500ml) pearl barley 3 cups (750ml) vegetable stock Handful each toasted pumpkin seeds and walnuts Basil and watercress (optional), for serving
pnp.co.za
33-Carbs cor 2.indd 37
PAIR WITH NEIL ELLIS NO ADDED SULPHITES CABERNET SAUVIGNON, R170
SERVES 4 Preheat oven to 180°C. Place pumpkin, beetroot and onions, on a baking tray. Drizzle with oil and sprinkle with fennel and cumin seeds.
Season well. Roast for 35-40 minutes until tender. Heat oil in a pot and sauté onion until soft. Add garlic and fry for another minute. Add barley and stock and boil for 15-18 minutes, stirring
regularly until liquid is absorbed and barley is soft. Increase oven heat to 220°C. Place barley in a single layer on a baking tray. Drizzle with a little oil and roast for 8-10 minutes or until crispy
and golden on the edges. Spoon barley onto a platter or into bowls. Top with warm roasted vegetables and scatter with pumpkin seeds and walnuts. Serve with basil and watercress, if you like.
Fresh Living – January/February 2020 | 37
2019/11/21 16:31
CARB CONFIDENTIAL BARLEY AND COUSCOUS TABBOULEH WITH MEATBALLS AND TZATZIKI Make it vegetarian and serve with falafel instead. Salad: 1 cup (220g) pearled barley, cooked ½ cup (125ml) wholewheat couscous, cooked
2 punnets (250g each) cherry tomatoes, quartered ½ head (about 250g) broccoli, grated Handful each fresh mint, parsley and coriander Juice (60ml) of 1 lemon Drizzle olive oil Salt and milled pepper
lentils, rinsed and drained Salt and milled pepper 1 Tbsp (15ml) soy or Worcestershire sauce 2 cloves garlic, finely grated Handful each fresh coriander and parsley, chopped Oil, for frying
½ cucumber, cut into matchsticks or ‘spaghetti’ strands 2 discs (about 100g) reduced fat feta, crumbled 1 punnet (20g) rocket Lemon wedges (optional)
Meatballs: 500g lean beef mince ½ can (200g) brown
For serving: 2 tubs (120g each) PnP tzatziki
Combine salad ingredients and set aside.
SERVES 4
Combine meatball ingredients and roll into balls. Heat oil in a pan and cook meatballs to your liking. Place meatballs in a bowl or on a platter with salad, tzatziki and cucumber ‘spaghetti’. Serve scattered with feta and rocket, with lemon wedges on the side.
Cook the cover Head to pnp.co.za/recipes/ cook-the-cover to find a convenient shopping list of all the ingredients (which you can buy online)
TRY THIS LIVEWELL WHOLEWHEAT COUSCOUS
Couscous isn’t just for salads – serve it as a side with stews or in soup as a thickener. Also look out for larger pearl couscous.
38 | Fresh Living – January/February 2020
33-Carbs cor 2.indd 38
2019/11/21 16:31
a z z i P s It' ! e m Ti PartyThe Healthy Way
Take the pledge to go vegan this #Veganuary for your health (and taste buds)!
Our NEW woodfired pizzas are topped with dairy-free cheese and Fry’s Chicken-Style Strips – a perfect fit for #Veganuary! Our hand-stretched bases are leavened for 24 hours to provide more stable nutrition by slowly recreating the population of friendly digestive bacteria in the absorption tract. Available in the frozen section of selected Pick n Pay stores nationwide. TheFryFamilyFoodCo
frysfamily
frysfamily
www.fryfamilyfood.com
CARB CONFIDENTIAL
Simple carbs are generally found in more refined food, which has added sugar and less fibre. Because they’re broken down and digested quickly, eating them usually gives a sudden spike
THE BAD GUYS Simple carbs
of energy, which then leaves you feeling tired. Simple carbohydrates can be found in many types of food and drink: Cold drinks, fruit juice and cordials Pastries, biscuits, rusks, muffins and cakes
Sweets, chocolate, chips, sugary breakfast cereals, energy bars, cereal bars, and so on.
UNDERSTANDING FOOD LABELS Simple carbs are often hiding, even in seemingly healthy
food. Reading the labels will help you to identify what product has fewer surplus sugars. Look under “carbohydrates” in the nutritional table and find the amount of sugar (in grams) in one serving or in a 100g
sample of the food or drink. The sugar value includes both natural and added sugars. Compare products and select the one with less sugar. (Make sure the serving sizes you’re comparing are the same.)
Make it healthy If you struggle to drink enough water because you don’t like the taste, add cut fruit or berries, mint, cucumber and even cinnamon sticks or try these lovely alternatives
STRAWBERRY AND BASIL SODA Combine 1 cup (250ml) water, 2 Tbsp (30ml) honey, ½ punnet (10g) basil, and ½ punnet (125g) halved strawberries in a pot. Simmer for 5 minutes. Chill in the fridge. Strain and serve over ice. Top up with 3 cups (750ml) sparkling water and garnish with berries and basil. MAKES 1L
GREEN ICED TEA Combine 4 cups (1L) boiling water, 2 green tea bags, 6 mint leaves and 1 sliced lemon. (Add 2 Tbsp (30ml) Free Sweet Vanilla sugar replacement, if you prefer something sweeter.) Infuse while hot, then chill in the fridge. Serve over ice with lemon. MAKES 1L
40 | Fresh Living – January/February 2020
33-Carbs cor 2.indd 40
pnp.co.za
2019/11/21 16:31
THE KNOWLEDGE
BLUE LIGHT
ll he s t u n in a
Are electronic screens really as bad for us as some experts say they are? Mark van Dijk shines some light on the subject
I WAS ON GOOGLE AND READ THAT “BLUE LIGHT” COULD AFFECT MY SLEEPING PATTERNS. WHAT IS IT REALLY? Electronic screens – whether it’s your TV, tablet, laptop or smartphone – emit what’s known as blue light. You may remember from high school physics class (or Pink Floyd’s Dark Side of the Moon album cover) that light falls on a rainbow-like spectrum. The visible portion of that spectrum ranges from cool to warm, with light of a blue
wavelength being at the cool end.
WHAT DOES THIS HAVE TO DO WITH MY RESTLESS NIGHTS? “Blue light suppresses the release of the melatonin hormone, which times your sleep cycle,” explains Dr Donovan Schultz, a clinical neurophysiologist at Netcare Union Hospital in Alberton. “That’s why when it’s time to go to bed, you need dimmed lights. It’s big reason why people struggle to fall asleep or stay asleep: it’s because you’ve disturbed your biological rhythm.”
So basically, blue light tricks your eyes into thinking it’s daytime when it’s actually the middle of the night, way past your bedtime (see box below).
THAT SOUNDS BAD… Look, it’s not good. And it gets worse. Recent research by the University of Toledo found that blue light can also cause certain molecules in your eye to damage your retina’s photoreceptor cells. Those babies don’t grow back, so you’re speeding up the degeneration of the macular (the small central area of the retina
ILLUSTRATION: SHUTTERSTOCK
BLUE LIGHT VS YOUR SLEEP CYCLE
Here comes the science… There’s a sensory membrane at the back of your eye call the retina. Its job is to convert light into neural signals for your brain to process – in other words, to take what your eyes see and turn that input into what your brain perceives. Blue light causes the cells in your retina to produce a protein called melanopsin, which suppresses the production of melatonin. As a result, your body doesn’t get the proper signals that it’s time to sleep; instead you’re resetting your body clock, keeping yourself alert and awake, and throwing your sleep cycles and circadian rhythms out of whack.
pnp.co.za
41-The Knowledge COR 1.indd 41
of the eye that controls visual acuity) and irreparably damaging your eyesight. Further research is required, but that research is probably best done during the daytime.
ARE THERE WAYS AROUND IT? Sure. Your eye’s lens and cornea can’t block out blue light, so you could use a filter or turn your screen’s brightness down significantly. You can also get special ambertinted “blue-blocker” glasses, but they look pretty dorky and opinion is divided on whether they really work as well as advertised.
SO SHOULD I TURN OFF MY SCREENS A FEW HOURS BEFORE I GO TO SLEEP? “Definitely,” advises Dr Schultz. “Obviously the effects are even worse when there’s a lot of contrast between the blue and
white light and the darkness – or when you’ve switched off all your other lights, and it’s just you lying in the darkness with your device’s screen shining.” So what he’s saying is, you’ll probably sleep better if you dim your lights and read an ink-andpaper book, instead of staying up late watching Netflix, checking emails, scrolling Instagram or chatting on WhatsApp.
I MIGHT STRUGGLE WITH THAT… “Blue light is a huge issue in today’s life. To be honest, even I catch myself staring at screens,” Dr Schultz confesses. “But if you do have sleep issues, blue light is something you’d really want to look at.” And by “look at”, of course he means “talk to your doctor about” rather than actually … y’know … looking at it.
Fresh Living – January/February 2020 | 41
2019/11/22 11:48
7493 BOSCHENDAL Easter Print ad Rev 2 OUTLINES.indd 2
2019/11/19 15:35
V A L E N T I N E ’ S D AY
COME ON OVER No Valentine’s Day blues this year! Get your friends together for a delectable Friday-night celebration of love with canapés, cocktails and food to share...
Mingle-whileyou’re-single platters. Recipes on page 44
❤
PHOTOS: TOBY MURPHY
RECIPES AND STYLING: CHAD JANUARY
STYLIST’S ASSISTANTS: JARRYD THESEN, KELLY JULIE AND LUKE BERGMAN
pnp.co.za
43-Valentines COR 2.indd 43
2019/11/21 16:33
V A L E N T I N E ’ S D AY
Mingle-while-you’re -single platters A LOVELY SELECTION OF SAVOURY TREATS THAT’S SURE TO KEEP GUESTS MUNCHING AND MERRY!
CHEESE BOARD 2 wheels (250g each) camembert 2 packets (100g each) sliced deli meat of your choice 5-6 peaches or nectarines, sliced or cut into wedges 2 packets (125g each) mangetout, blanched Crusty bread (ciabatta or baguette), for serving Pea shoots, for serving (optional) MAKES 1 LARGE PLATTER (SERVES 7) Bake camembert on a lined baking tray at 200˚C for 10-12 minutes or until gooey in the centre. Carefully transfer to a platter and serve with deli meat, peaches, mangetout and crusty bread. Garnish with pea shoots if using
PUMPKIN FRITTERS WITH HORSERADISH, CREAM CHEESE AND SALMON Vegetable oil, for frying 1 packet (500g) PnP prepared pumpkin, cooked and mashed 1 cup (250ml) cake flour 1 egg, whisked Juice (120ml) and grated peel of 2 lemons
Salt and milled pepper 1 tub (230g) plain cream cheese ¼ cup (60ml) creamed horseradish 1 packet (100g) smoked salmon ribbons Fresh dill and pea shoots, for serving
“EAT YOUR HEART OUT” RISOTTO Use marinara mix for a cheaper alternative. 2 Tbsp (30ml) olive oil 1 coil (150g) chorizo, sliced 2 Tbsp (30ml) butter 2 onions, chopped 3 cloves garlic, chopped 2 cups (450g) arborio rice 8 cups (2L) chicken, fish or vegetable stock 12 prawns, butterflied and cooked 1 cup (250ml) cream
Salt and milled pepper Fresh basil and ½ cup (60g) grated parmesan + extra for serving SERVES 5 Heat oil in a large pot and fry chorizo for 2-3 minutes, then remove with a slotted spoon and drain on kitchen paper. Add butter to the pot and fry onion and garlic for 5 minutes. Add rice and cook for 2-3 minutes or until rice
becomes translucent. Reduce heat to low and gradually add stock, about ½ cup (125ml) at a time while stirring, allowing the stock to evaporate before repeating the process. Do this until all stock has been absorbed and rice has become tender. Fold prawns, cooked chorizo, cream and parmesan through the rice and season. Serve topped with basil and extra parmesan.
MAKES 13 Heat about 5cm oil in a large pot for shallow frying. Combine mashed pumpkin, flour, egg, ½ the lemon juice and all the peel. Season well. Fry about ¼ cup (60ml) of mixture for about 3 minutes per side and drain on kitchen paper. Repeat until all the batter has been used. Combine cream cheese, horseradish and remaining lemon juice and season. Serve fritters with horseradish cream cheese and salmon. Garnish with dill and pea shoots.
GOOD IDEA Use leftovers to make arancini (deep-fried rice balls)
TRY THIS PnP DICED PUMPKIN (500G)
Steam and mash the pumpkin with parmesan for a delicious side.
44 | Fresh Living – January/February 2020
43-Valentines COR 2.indd 44
2019/11/21 16:34
V A L E N T I N E ’ S D AY “GET YO MAN” FRIED CHICKEN The secret is using a combination of flours. Chicken: Salt and milled pepper 4 (about 100g each) chicken breasts, cut into thick strips 2 cups (500ml) buttermilk 3 cloves garlic, chopped ¼ cup (60ml) sriracha 3 Tbsp (45ml) chopped fresh coriander 1½ cups (225g) cake flour 1 cup (125g) cornflour Vegetable oil, for frying Salad: 1 packet (100g) PnP crimson salad 4-5 radishes, sliced 1 Mediterranean cucumber, shaved ½ punnet (175g) PnP medley tomatoes Salt and milled pepper ½ wedge (50g) blue cheese 2 /5 cup (100ml) buttermilk Juice (30ml) and grated peel of ½ lemon Glug olive oil Chopped fresh parsley and lemon wedges, for serving SERVES 5 Season chicken well. Combine buttermilk, garlic, sriracha and coriander and marinate chicken for 1 hour or overnight. Combine flours and season well. Using a fork, mix ¼ cup (60ml) marinade into flour and stir vigorously to create large flakes.
pnp.co.za
43-Valentines COR 2.indd 45
TRY THIS PnP BUTTERMILK
Works wonderfully as a marinade as it tenderises the meat. Or combine with Dijon mustard, garlic, lemon juice, chilli and fresh herbs for a fragrant salad dressing.
Evenly coat chicken with flour, working in batches. Chill for at least 30 minutes. (This will help the batter to cling to the chicken when fried.) Deep-fry in batches in hot oil for about 4-6 minutes and drain on kitchen paper. Arrange salad leaves, radish slices, cucumber and tomatoes on a platter and season. Blitz blue cheese with buttermilk and lemon. Season and drizzle with olive oil. Serve chicken and salad with blue cheese dressing and garnish with parsley and lemon wedges.
Fresh Living – January/February 2020 | 45
2019/11/21 16:34
V A L E N T I N E ’ S D AY
PAIR WITH
PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE
VINOLOGIST ROSÉ, R80
GOOD IDEA Use feta or goat’s cheese instead of ricotta
“FILL THE VOID” CANNELLONI Cheesy and delicious! 2 packets (200g each) baby spinach 2 tubs (150g each) ricotta, crumbled Grated peel of 2 lemons
Salt and milled pepper 1 tub (250ml) storebought cheese sauce 2 /5 cup (100ml) cream or milk 1 box (250g) cannelloni 2 cups (250g) grated mozzarella Fresh basil, for serving
46 | Fresh Living – January/February 2020
43-Valentines COR 2.indd 46
SERVES 5 Blanch or steam the spinach, squeeze out excess moisture, then chop roughly. Combine ricotta, spinach and lemon, season and set aside. Combine cheese sauce
and cream or milk and spread ¼ cup (60ml) on the bottom of a large, rectangular baking dish. Fill cannelloni tubes with ricotta mixture, then arrange neatly in the baking dish. Pour remaining sauce on top, cover with foil
and bake at 180˚C for 40 minutes. Turn on grill setting, remove foil, top with mozzerella and bake for a further 10-15 minutes or until golden and cooked through. Serve immediately with fresh basil.
pnp.co.za
2019/11/21 16:34
49577_Wine Club Ad_Eng 258x198.indd 1
2019/11/21 15:06
V A L E N T I N E ’ S D AY
Cook’s note
If you don’t have an ovenproof pan, double the recipe and use a large, square baking dish
RED VELVET AND WHITE CHOCOLATE SKILLET COOKIE Decadently dangerous! ½ cup (125g) softened butter 1 cup (250ml) castor sugar 2 eggs, whisked 1 tsp (5ml) vanilla essence 2 cups (500ml) cake flour 2 tsp (10ml) baking powder 2 Tbsp (30ml) cocoa powder Pinch salt 2-3 drops red food colouring 2 slabs (100g each) white chocolate, chopped PnP Swirlz vanilla ice cream, berries and mint, for serving (optional) SERVES 5
TRY THIS PnP SWIRLZ VANILLA FLAVOURED ICE CREAM (2L)
Swirl berry compote or caramel (or both!) through vanilla ice cream and refreeze for a quick and easy gourmet treat.
48 | Fresh Living – January/February 2020
43-Valentines COR 2.indd 48
Preheat oven to 180˚C. Cream butter and sugar for 3 minutes until sugar dissolves. Whisk in egg and vanilla. Fold through flour, baking powder, cocoa powder and salt. Add food colouring a drop at a time and mix through before adding more. Fold through chocolate and spoon mixture into a greased 26cm ovenproof pan. Bake for 15 minutes, then cool for 5 minutes to form a crunchy top and gooey centre. Serve with ice cream, berries and mint.
pnp.co.za
2019/11/21 16:35
COOK SMARTS
#ask
LIEZL
Stuck in a muddle? Fresh Living’s Food Editor Liezl Vermeulen is here to answer your kitchen queries
EGG-CELLENT THINKING!
Q
What’s the secret to restaurant-quality poached eggs?
The fresher your egg, the more successful you’ll be. Here’s my step-by step solution:
Liezl Vermeulen Food editor
Got a quest ion?
plop very gently If your eggs aren’t into the centre of farm fresh, take the vortex. care not to Step 4 Poach for overstir as the 3-4 minutes to whites may end ensure it’s cooked up in strands. but still soft in the Step 3 Crack an middle (avoid the egg into a small urge to fiddle bowl (it makes it with the egg easier to drop into while cooking). the water) and 1
2
3
4
Email your kitchen query to Liezl at letters@ freshlivingmagazine.co.za or tweet it to @Fresh_ Living with the hashtag #AskLiezl or #AskJana
Q
PHOTOS: DONNA LEWIS PORTRAIT: ESTVAN VERMEULEN STYLIST’S ASSISTANT: KRISTEN SCHEEPERS
How long can you keep eggs?
In the fridge: With proper storage, eggs can last 3-5 weeks in the fridge. They will eventually lose their firmness, though. Out of the fridge: Eggs may last 7-10 days without refrigeration; note that eggs are sometimes kept on shelves for weeks before they are purchased, which decreases shelf life – keep an eye on the ‘best before’ date to be safe!
pnp.co.za
Ask Liezl.indd 49
Step 1 Add a dash of white vinegar to a small pot of salted, simmering water – this helps keep egg whites from dispersing in
Q
the water. Step 2 Give the water a good stir to create a vortex – this helps maintain the egg’s round shape.
TOP TIP If the traditional method is a bit scary, fear not! Try this: Simply place a sheet of clingfilm into a cup, crack an egg into it and twist the ends tightly together before dropping into simmering water for 2-3 minutes.
How do I know if my eggs are still fresh or not?
This can be tested with a simple glass of water: simply pop a whole egg into a glass of (room temperature) water and if it sinks to the bottom, it’s still a fresh egg. However, if it floats the egg is most likely expired. As time passes, moisture is lost through the porous shell and is replaced by air, hence it floats.
Fresh Living – January/February 2020 | 49
2019/11/21 16:35
49578_Live Well Top Picks Fresh Living Ad_258x198.indd 1
2019/11/21 10:43
WELLBEING
Your
Most people know that the vitamins and minerals found in fruit and veg are vital for good health, but what do they actually do? Samantha Page guides you through the wellbeing essentials
A-Z rit ion guide
nut
Vitamin A is responsible for many essential processes in the body, including maintaining healthy vision and the body’s natural defenses, and growth of a developing foetus in the womb. It’s found in a range of foods, including dairy, eggs and oily fish. Yellow, red and orange fruit and vegetables also contain betacarotene, which is converted into vitamin A in the body.
A
pnp.co.za
Good For You_A-Z COR 1.indd 51
CARROT, GINGER & TURMERIC SMOOTHIE Blitz together 4-5 peeled and chopped carrots, 1 tsp (5ml) freshly grated ginger, ½ tsp (3ml) ground turmeric, ½ cup (125ml) orange juice, juice (30ml) and grated peel of 1 lime, 1 cup (250ml) water and a handful of ice until smooth. Strain and pour into 2 glasses. Serve with fresh lime wedges or slices. SERVES 2
Fresh Living – January/February 2020 | 51
2019/11/21 16:39
B: VITAMIN B Vitamins in this group (eight in total) are often referred to as the building blocks of a healthy body. They have a direct effect on your energy levels (converting energy in food into energy the body can use). Commonly found in milk, green leafy vegetables such as spinach, wholegrains and cereals (try PnP Livewell bran flakes or oats).
C
CALCIUM
Helping to maintain healthy bones, this nutrient is one of the most vital. According to Medical News Today, people who do not consume enough of it before the age of 20–25 have a higher risk of developing osteoporosis. Milk, yoghurt, cheese, almonds, sesame seeds, canned sardines and salmon are good choices.
VITAMIN D
The most important function of this nutrient is to help the body absorb calcium. Together with calcium, it helps to maintain healthy teeth and bones. Remarkably, the body can only manufacture vitamin D after skin exposure to sunlight, but always keep sun safety in mind. The best food sources of vitamin D are oily fish such as salmon, red meat, egg yolks and fortified foods.
SEARED SALMON Season 2 (about 250g each) skin-on salmon fillets. Heat 2 Tbsp (30ml) oil in a pan and fry fish, starting skin-side down, for about 4-5 minutes per side. Serve with baby spinach, chopped spring onion and lime wedges, plus plain yoghurt laced with grated lemon peel. SERVES 2
VITAMIN E Vitamin E supports skin, immune system and cell function. It’s an antioxidant, so it combats free radicals, which are harmful to the body. Eat nuts and seeds (such as PnP Livewell pumpkin seeds) and include olive oil in your diet.
52 | Fresh Living – January/February 2020
Good For You_A-Z COR 1.indd 52
2019/11/21 16:39
WELLBEING
H
F
FOLATE
Recommended for women who want to conceive and those who are pregnant – especially during the first 12 weeks of pregnancy – as it reduces the risk of birth defects such as spina bifida. Get a healthy dose from spinach, broccoli, asparagus and lentils.
G
GINGER
Whether you use it fresh, dried or powdered, the benefits of this fiery root are endless. For centuries, people have been using it to aid digestion, stave off nausea and cure head colds. It also has anti-inflammatory and antioxidant properties.
J
pnp.co.za
Good For You_A-Z COR 1.indd 53
HUNGER The real physical cues are an empty, rumbling stomach, sudden sleepiness and ‘hanger’ (hungry anger), but your emotions, environment and even the people you are with might have an effect too. In an interview with Prevention. com, Lily Nichols, a dietitian and owner of The Pilates Nutritionist, had this advice: “If you respond to your hunger cues on time and with the right amount of food, you’re not living in a feast-or-famine cycle. This helps maintain more steady blood sugar levels. And you’re sending your body the signal that you respect and respond to its needs.”
I
K
KIMCHI, KOMBUCHA, KEFIR
These fermented foods, as well as yoghurt, provide a source of probiotics, which are “good” bacteria known to boost immunity and overall health, especially gut health.
TOP PICK PNP FULL CREAM YEAST FREE KEFIR
L
LIVEWELL
Pick n Pay is making it easier for you to make smarter choices with their new Livewell ranges. Look out for easy-to-read Livewell labels, which have been designed to help you feel confident in your food choices, from vegetarian to vegan, free from gluten and low carb... At a glance, you’ll be able to identify the products’ health benefits, so you know exactly what you’re putting into your shopping basket and whether it fits into your eating plan. Visit pnp.co.za/livewell to find out about the ranges, plus health articles, resources and more.
Try PnP’s new kefir range in delicious flavours like pineapple & ginger.
IRON This mineral has a key role to play in making red blood cells, which carry oxygen around the body. The best sources are from meat, chicken and fish, as it is easily absorbed by the body. The iron in eggs and plant foods is not as well absorbed, so vegetarians may need to consider taking an iron supplement.
Juice
If you’re only going to drink one glass (150ml) of juice a day, make sure it’s 100% pure and a combination of fruit and vegetables, which provide multiple benefits. From vitamins A and C to a vast range of beneficial phytochemicals found in fruit and veg, it is no wonder that we are encouraged to have 5-9 servings every day. Remember, whole is best. Fresh Living – January/February 2020 | 53
2019/11/21 16:40
WELLBEING
N MAGNESIUM Our bodies can’t make magnesium, so it has to be consumed through healthy food. It regulates blood pressure, helps the body recover during periods of stress and boosts mood. Found in legumes, nuts and seeds.
NUTRIENTS
There are two main types: macronutrients (carbohydrates, fats, proteins) and micronutrients (vitamins and minerals), all of which are used to generate energy, grow and develop and repair tissues and cells.
O
Omega 3
These polyunsaturated fatty acids are essential to optimal health, but can’t be manufactured by the body. Boost omega-3 by eating oily varieties of fish such as salmon, mackerel and pilchards twice a week. Vegetarian sources include walnuts, ground flaxseed, tofu and soya beans.
P
POTASSIUM
The human body requires about 4 700mg daily to support key functions like bone health, and the kidneys and muscles. You can get plenty from fruit and veg such as tomatoes, potatoes, bananas and legumes.
Q
QUINOA (PRONOUNCED ‘KEEN-WA’)
Gluten-free and high in fibre and protein (it contains all nine essential amino acids), this must-buy is packed with magnesium and is also a good source of iron, zinc and folate.
R
RAINBOW SALAD Arrange 1 packet (400g) cooked tenderstem broccoli, 1 diced red onion, 4-5 sliced radishes, 1 sliced grapefruit and 1 sliced orange on a serving platter. Season with salt and milled pepper and drizzle with olive oil. Garnish with fresh chopped parsley and sliced red chilli. SERVES 2
TOP PICK PNP LIVEWELL COCONUT CURRY SPICE TOFU
T TOFU
A fragrant option for salads, stir-fries and roasted veg – whether you’re vegan or not.
Also referred to as bean curd, tofu is made from soybeans and is an excellent source of amino acids, iron and calcium. It’s also good at lowering bad cholesterol.
54 | Fresh Living – January/February 2020
Good For You_A-Z COR 1.indd 54
U
UNSATURATED FATS
Mono- and polyunsaturated fats lower the risk of heart disease, improve cholesterol and can ease inflammation. Eat fewer saturated fats (from animals).
The health benefits of rooibos are seemingly endless. Rich in antioxidants and phytochemicals, 3-4 cups a day are sure to keep the doctor away.
S
V
VARIETY
SALT/SODIUM
Heart and Stroke Foundation South Africa takes the lead from the World Action on Salt and Health, recommending only 5g (1 teaspoon) daily. Achieving this globally could potentially prevent 1.65 million deaths from cardiovascular disease each year.
There’s science behind the advice to ensure a rainbow of colour on your plate. Variety provides a range of beneficial vitamins, minerals and nutrients.
W
WHOLEGRAINS
Always opt for the wholegrain, high-fibre version of starchy foods in order to help reduce your risk for heart disease, diabetes and some cancers.
PHOTOS: HENK HATTINGH STYLIST: CHAD JANUARY STYLIST’S ASSISTANT: LIZÉ BASSON
ROOIBOS TEA
pnp.co.za
2019/11/21 16:40
WELLBEING
X EXERCISE The World Health Organization recommends 150 minutes of moderate aerobic activity a week (30 minutes per day, five days a week). Physical activity can help people think better, get quality sleep and perform daily tasks more easily.
YOGHURT A delicious source of protein, vitamin B12 and minerals such as calcium, yoghurt is also important for gut health. Natural yoghurt makes an excellent base for salad dressings – just add mustard, vinegar and honey for extra flavour. Or try the fruity breakfast option below. YOGHURT WITH BERRY COMPOTE Place 1 punnet (250g) raspberries in a pot with ¼ cup (60ml) sugar and juice (60ml) and grated peel of 1 lemon. Cook for about 5 minutes or until sugar has dissolved and sauce has gone syrupy. Swirl compote through PnP plain yoghurt and garnish with fresh mint and blueberries. SERVES 2
Y
Z
ZINC There are too many benefits to mention them all, but key is this mineral’s positive effects on immune function, cell repair, metabolism, growth and inflammation. It’s readily available in eggs, meat, dairy, wholegrains, nuts and seeds. pnp.co.za
Good For You_A-Z COR 1.indd 55
Fresh Living – January/February 2020 | 55
2019/11/21 16:40
SLICE OF LIFE
The FUTURE is now
Thanks to technology, the pace of change we’re experiencing is enough to give us whiplash. We speak to four of SA’s most insightful futurists about their take on how to navigate 2020
John Sanei Author, global speaker and the first African Singularity University faculty member.
“Preparing for the future is an internal awareness, consciousness exercise. It’s not about understanding AI, it’s about understanding how to become adaptable” 56 | Fresh Living – January/February 2020
56-Slice of life COR 1.indd 56
He started off as a futurist, but what John Sanei realised is that the most important thing about the future is psychological preparation. “People talk about the fourth industrial revolution, but we’re not even finished with the third industrial revolution. So we find ourselves in a transition stage between very different societies, and if our perspective is fear-based, we can’t prepare,” he says. “Technology is evolving at such a pace that people are frightened. Fear is a habit. Your mind and body are an amazing recording system, and the minute it can automate an emotional state, it does. So we start to react to life in these habitually fearful ways.” The only answer is extensive self-work to create different habituated states, he adds. “The world we come from told us to focus on economies
of scale. That’s how you make a profit. Today we have to focus on economies of learning. Unlearning and relearning, both for ourselves and for what consumers want. Now how do you do that?” He explains that our identity is created by our memories. “To paraphrase philosopher Alan Watts: ‘The knowledgeable man learns something new every day, but the wise man unlearns something every day’. Now, wisdom is only derived from selfdevelopment: releasing traumatic memories, meditation, journalling, self-work… This helps you let go of what used to be. You are no longer trying to create tomorrow based on yesterday. That’s when wisdom kicks in. “Let go of your past and make decisions based on what makes you most excited. When you follow your bliss, you are constantly energised, constantly creative and constantly innovative. And guess what: people want to be around you.” johnsanei.com pnp.co.za
2019/11/21 16:41
SLICE OF LIFE
Dr Geci Karuri-Sebina Urban development practitioner and futurist working with South African Cities Network and the Wits School of Governance.
“Everyone wants to know what the future is! My best guess about the next 10 years is that if we remain on our current trajectory, then some things will get better while many more get worse,” says Dr Geci Karuri-Sebina. “The Millennium Project’s ‘state of the future’ monitoring already shows us that humanity is improving in ways such as mortality, education, per capita incomes, emissions, scientific knowledge etc. “However, I think the clouds of pessimism and depression that seem to be gathering around the world are a warning sign of other signals and concerns, perhaps a bit less material and closer to the core. Issues that are about purpose and connection to each other and the planet, and doubt and loss.” The one suggestion she makes for not ‘losing it’, overwhelmed by the frightful enormity of it all, is to recognise and hold on to that which is core and true and consistent – and to recognise that the rest is perennial, replaceable and mortal. “The latter is vast and dynamic. We try to make sense of it, plan into and for it, to survive and profit off it… and that’s been the journey of life as we know it. The question, of course, is what then is core for us, as a species? For me, it’s quite simply: love. “At the Green Buildings Convention in October last year I heard Jason McLennan (a sustainability architect superstar, Living Building Challenge founder, and author of Radical Architecture for a Changing World) end his speech with a plug for love! He shared a beautiful quote, which he has on the front door of his home: ‘All that can save us is a sustained awakening of the human heart.’ So there you go! The Beatles were right – all we need is love.”
Fresh Living – January/February 2020 | 57
56-Slice of life COR 1.indd 57
2019/11/21 16:41
Dion Chang Trend forecaster and keynote speaker, founder of Flux Trends.
“We are living in an era of bombardment stress. Many are anxious, depressed and burnt out. It’s a very real thing that’s created by a perfect storm of fake news, digital addiction and tunnel vision,” says Dion Chang. “Then there is also our real and visceral socio-political concerns in South Africa. We are all searching for answers to that age-old question: what is the key to happiness? Essentially, it’s not what we are taught to believe: status, money, nice cars and so on. It’s far simpler – it’s human connections. “One future trend I’m passionate about and have been tracking since 2012 is transient ownership. The rental of everything, from cars to furniture and clothing. The rise of a digital nomadic lifestyle, where
people can work remotely, means owning things that tie you down is no longer practical. There’s been a huge rise in the demand for upcycled or recycled clothing, for example. It’s not bigger than fast fashion yet, but to put it in perspective, the recycling market has grown 21 times faster than fast fashion over the last decade. Rent the Runway, for example, started 10 years ago. Not the most innovative business model – they rent out designer clothing and accessories, but they have seen fast and monumental growth and now have over 10 million people on their database.” This has seen a shift in the way established commercial brands are seeing their future, he explains, with many of the huge US brands now investing in their own ‘rental divisions’. “In 10 years, transient ownership is going to be an absolute.”
WORDS BY EMILY PETTIT PORTRAITS BY ADEL FERREIRA AND WALDO SWIEGERS
SLICE OF LIFE
58 | Fresh Living – January/February 2020
56-Slice of life COR 1.indd 58
2019/11/21 16:41
PORTRAITS BY ADEL FERREIRA AND WALDO SWIEGERS
SLICE OF LIFE
Merle O’Brien Futurist and founder of Creation Lab, the African Innovation Institute for the Future.
“Being a futurist is not a 9-5 but a way of life, watchful of the world as it turns on its axis, mindful of impacts, of consequences, of technological innovation and having a deep and abiding concern for humanity, Earth and reality,” says Merle O’Brien. She recommends five questions to ask yourself about the future to provoke an inner dialogue. “We can all realise the power to change old thinking patterns that are shaping an outdated personal reality for the future.” 1. If education was based on the dictum ‘I think therefore I am’ – how do you feel about artificial intelligence thinking smarter than you? 2. How dependent are you on technology each day for work, logistics, your home and relationships? 3. Does being online make you feel more ‘happy’ than face-to-face company? 4. How good are you at compartmentalising your day or week for productive, balanced outcomes at work and home? 5. In an AI-driven world, how might you bring unique value or do things AI cannot do? “Global megatrends are flowing towards a more circular, sharing, collaborative set-up, which will pick up speed as it gains traction in Africa,” she says. “This is because these trends reconcile with Africa’s historic megatrends such as Ubuntu, design thinking, sustainability, access versus ownership – which all lie beneath the foundation of industrialage trends. “As we move towards the Space Age, South Africa’s natural advantage in precious minerals and rare earth elements required for space faring will set our economy apart. This coupled with the creative potential of our youth to value and aspire to different things are key drivers of the scenario of ‘An Unthinkable Future’”.
56-Slice of life COR 1.indd 59
2019/11/21 16:41
*All the activities have been developed by occupational therapists from Jump Leap Fly to build cognitive skills in young children. *Builds number skills and problem-solving abilities for children aged 3+. *Artwork by Magriet Brink and Leo Daly
60 | Fresh Living – January/February 2020
60-ECD COR 1.indd 60
2019/11/21 17:13
YOUNG MINDS
CHILD’S PLAY
Pick n Pay, The Reach Trust and Jump Leap Fly have partnered to bring you a series of free and fun interactive guides to help your children shine
Quality early childhood development is the key to ensuring your child has the necessary tools to succeed. How about a practise run? Kick off your child’s learning with this illustrated game on the left. Can you find… 3 butterflies? 3 toy cars? 3 eggs? 3 triangles on the wall? Now for more fun… Add “Finding Thabo” on WhatsApp or visit Facebook to try the online interactive guide. How it works: (1) Add 0600430073 on WhatsApp and type “join”. OR (2) Search for “Finding Thabo” on Facebook. (3) Type “join” and follow the simple instructions to launch the interactive chat experience.
Win!
Five lucky readers will each win a PnP voucher worth R1 000! To enter, answer the question below and turn to page 88 for entry information and competition rules. Keyword: Fun. Question: “What is Thabo’s favourite Nutriday yoghurt flavour?” (The answer is available in the Facebook interactive chat – see “How it works”.)
pnp.co.za
60-ECD COR 1.indd 61
Fresh Living – January/February 2020 | 61
2019/11/21 17:14
Get supper sorted in under an hour!
Quick dinner inspiration for the whole family, sent straight to your inbox. Every week we carefully select our favourite family-friendly dishes
SO YOU GET:
1
A week’s worth of hearty, delicious recipes
2
A sneak peek at in-store specials
3
A downloadable shopping list
Supper Sorted.indd 62
Sign up for PnP’s free weekly Supper Sorted mailer at bit.ly/suppersorted
2019/11/22 11:48
FA S H I O N
CLASS ACT! Get the kids ready for the new term with Pick n Pay’s wide range of schoolwear and PE gear
1 3 GREAT VALUE 1. Kids colour tees,
PHOTOS: CRAIG CORKER PRICES CORRECT AT THE TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE.
2
pnp.co.za
63-Fashion COR 1.indd 63
from R29.99; Kids sport shorts, from R69.99 2. Kids short sleeve button-up shirt, from R79.99; Kids long sleeve button-up shirt, from R89.99 3. Kids long sleeve button-up shirt, from R89.99; Kids grey trousers, from R159.99, Girl’s Toughees crossbar leather shoe, from R229.99
Fresh Living – January/February 2020 | 63
2019/11/22 11:46
LIGHT RELIEF
Life is about balance, and there is another time for moderation so don’t beat yourself up if the holidays have been a bit nuts, says Susan Hayden I have yet to meet a woman in real life who, come the start of the new year, is not grounded in the depths of despair over what transpired over the holiday season. With the best intentions in the world and no matter how many times we tell ourselves we’re going to stop at one spring roll, the summer holidays are simply a time punctuated by excess – of food, of fun and definitely of family. Amidst all this madness, we have to do what we
have to do to get through it in one piece. Sometimes that means standing in front of an open fridge at 3am eating mashed potatoes with our hands. It’s okay. Nobody’s judging. There was a time (many years ago) when I genuinely believed I could navigate this time
64 | Fresh Living – January/February 2020
Humour COR 1.indd 64
of year with my sanity and waistline intact. I remember earnestly watching Dr Phil (this would have been back in the ’90s) tell a roomful of dieting women how not to come off the rails during the holidays. I recall the exact words he used. He said,
the kinds of people who buy a huge roast pork with an extra side of crackling (as if the first lot isn’t enough), which they watch under the grill for close on an hour, never leaving their post, so that the end result is so even and crispy you can hear the crunch from Hermanus. Some will not even do what’s right and throw out the leftover lard, but instead will add a generous dollop to the caramelised red cabbage. With these sorts around, it’s really not surprising that when real life starts again it’s all a bit of a mess. What I’ve decided is this: I’m not making New Year’s resolutions any more because we make good food choices all year round. We cook from scratch almost every evening and we’re big on soups and salads and healthy vegetarian dishes. We hardly ever order in and we try to keep our kitchen seasonal. I strongly believe that life is about balance and there is a time for everything. During the holidays when the wonderful (not famous) people in my life come over to break bread, I’m not even trying to skip the blinis. I say, bring them, and don’t be snoep with the sour cream. Bring the love, bring the fabulosity, bring the masses of food. The rest of the year is for salads and gym. I’ll see you in there soon.
ILLUSTRATION: TOBY NEWSOME
BACK ON TRACK
instead of making it about the food, make it about the “fellowship”. I remember thinking, damn, girl, now that’s an interesting thought. Why, after all, should it be all about the food? Given the right company you can have just as good a time with some celery and a thimble of hummus – the catch, of course, being the company. Put Ewan McGregor, for example, next to me on New Year’s Eve – hell, I don’t even need the celery. I’d be way too excited to eat. Give me a glass of water so I can keep talking and being hilarious but you hold those prawns; of food I have no need. The same is true of Anna Wintour, in whose company I’d be too frightened to chew, or my other favourite celeb, Mick Jagger, who surely imbibes nothing more than nicotine and air. There’s no way you’re going to have a third helping of truffle pasta when he’s looking at you with his thin, twinkly eyes. If Mick was there not eating, I would be all about the fellowship, but the chances of the right people showing up and scaring me into thinness are, sadly, remote. Instead, I know the kinds of folk who start marinading their duck days before the event so that it’s tender, moist and ridiculously melt-in-the-mouth. I’m also in the company of
pnp.co.za
2019/11/21 16:51
35% OFF + FREE MASSAGE
THERAPY SYSTEM
SALE
Celebrating 10 Years in SA
0800 242 343
FLE 01/12/19
• Stroke • Arthritis • Oedema • Back Pain • Rheumatism • Lack of mobility • Multiple Sclerosis • Muscular Dystrophy • Poor upper body strength
WILLOWBROOK RECLINERS
Celebrating 10 Years in SA
PROMOTION
STIR IT UP Seeking new ways to jazz up some old faves? Try McCain’s all-new range of versatile stir-fry mixes, perfect for any occasion
VEGGIE BOWL Combine 4 cups (about 800g) cooked basmati rice, 2 Tbsp (30ml) olive oil, 3 Tbsp (45ml) chopped parsley, 2 tsp (5ml) chilli flakes and juice (60ml) of ½ lemon. Season and set aside. Heat 2 Tbsp (30ml) olive oil in a pan and fry 1 packet (700g) McCain Hawaiian Stir Fry for 5-6 minutes. Divide rice mixture and stirfry between 4 serving bowls and top with a crispy fried egg (if using). SERVES 4
STICKY PORK STIR-FRY Remove meat from 1 packet (500g) pork bangers (discard casing). Heat 2 Tbsp (30ml) sesame oil in a pan and fry pork for 3-5 minutes. Add 1 Tbsp (15ml) butter, 1 sliced red chilli and ¼ cup (60ml) soy sauce, 2 Tbsp (30ml) brown sugar and cook until sticky. Heat 2 Tbsp (30ml) olive oil in a separate pan and fry 1 packet (700g) McCain Asian Stir Fry for 5-6 minutes. Season. Divide pork and stir-fry between bowls and serve with cooked udon noodles. Top with sesame seeds and fresh coriander. SERVES 4
PHOTO: JUSTIN THOMSON STYLING: CHAD JANUARY STYLIST’S ASSISTANT: GAIL DAMON
COOK’S NOTE Always cook stir-fry veggies on high heat to prevent them from stewing
66 | Fresh Living – January/February 2020
Promo_McCain.indd 66
2019/11/22 10:03
SKILLET CHICKEN AND STIR-FRY Preheat oven to 200°C. Score 4 (100g each) chicken breast fillets and stuff 1 cup (125g) grated mozzarella into the slits. Place fillets in an ovenproof griddle pan, drizzle with olive oil and roast for 10 minutes. Add 1 packet (700g) McCain French Stir Fry and 1 packet (200g) vine tomatoes and roast for another 10-15 minutes. Garnish with fresh rosemary. SERVES 4
STYLIST’S ASSISTANT: GAIL DAMON
BEEF AND STIR-FRY TACOS Toast 8 flour tortillas in a dry pan for 30 seconds per side. Season 2 (200g each) porterhouse steaks and drizzle with 2 Tbsp (30ml) olive oil. Fry for 5-6 minutes per side, rest for a few minutes and then slice. Heat 2 Tbsp (30ml) olive oil in a pan and fry 1 packet (700g) McCain Mexican Stir Fry for 5-6 minutes. Season and stir through juice (60ml) of 1 lemon. Fill tortillas with steak, stir-fry and fresh coriander. Serve with avocado, sliced red chilli and lime wedges. SERVES 4
pnp.co.za
Promo_McCain.indd 67
Fresh Living – January/February 2020 | 67
2019/11/22 11:45
home affairs
Green ENERGY
Not only are indoor plants vibrant and beautiful, they also purify the air and lift our spirits, says Mandy Allen. We bring you inspiring ideas, the latest shopping finds and green-fingered tips
68 | Fresh Living – January/February 2020
68-Home Affairs_Cor 3.indd 68
pnp.co.za
2019/11/21 16:52
Social climbers Windowsills, floating shelves, living-room corners and tabletops are customary places for houseplants to reside, but we love the unruliness of creeping plants set against a wall, as well as the drama of trailing plants cascading down from the tops of shelves, wall recesses and floating shelves – all of which evoke the notion of an urban oasis.
GOOD IDEA A potted vine plant such as a creeping fig is perfect for achieving an indoor jungle effect – allow it to climb a basic trellis against a wall, or secure thin lengths of picture wire wherever you’d like to train it: along the tops of the walls, around the frame of a door or bordering a window.
Fresh Living – January/February 2020 | 69
68-Home Affairs_Cor 3.indd 69
2019/11/21 16:53
home affairs
Singles club
Sprouting up
Not all of us have green fingers, nor are we all cut out to be caregivers to an array of plants – and while many houseplants are low maintenance, there will always be some TLC required. A solitary plant can still look smashing and be the centre of attention. The trick is choosing a species that has broad, large leaves and placing it in a prominent position in a light-filled living room or entrance.
Why is it that kids’ rooms are so often overlooked when it comes to adding plants to the mix? As well as benefiting from the purifying properties of plants, the responsibility of looking after a potted plant means children get to watch something grow through nurturing and care – a great life lesson.
GOOD IDEA Plants that are a match made in singles heaven include delicious monster, fiddle-leaf fig and philodendron.
GOOD IDEA Add a small potted succulent to your pegboard. Bypass the issue of drainage and mess by choosing a hardy succulent or air plant that doesn’t require much water – a spritz from a misting bottle will do.
Hanging around Yes, it’s macramé, and no, you haven’t just time travelled to the 70s – bohemian hanging plants are bang on trend. Here, the palette is modern and cheerful, and the effect of the plant holders suspended at different heights creates drama and catches the eye. GOOD IDEA Hang plants either individually from the ceiling, or along a rustic branch that’s been carefully hung from a high loadbearing archway. 70 | Fresh Living – January/February 2020
68-Home Affairs_Cor 3.indd 70
pnp.co.za
2019/11/21 16:53
Gardenpro 205mm ratchet pruner, R129
Trigger sprayer (550ml), R19.99
PRODUCT SOURCING: SONA SALES ILLUSTRATION: SHUTTERSTOCK PHOTOS: NORSU.COM.AU, LIVING 4 MEDIA/ GREATSTOCK, WARREN HEATH/BUREAUX, GARDENTRADING.CO.UK, PEGANDBOARD.COM, DIS
Terracotta pots, R99.99 each
PLANT POWER
Philodendron, from R99.99
Need a little green therapy? These are a few of our favourite finds… Kelpak organic seaweed concentrate (500ml), R89.99
TRY THIS Grow a new plant from a cutting by placing the cut stem in a clean jar of water for a few weeks
Fiddle-leaf fig, from R99.99
Consol jar (500ml), R39.99
Fresh Living – January/February 2020 | 71
68-Home Affairs_Cor 3.indd 71
2019/11/21 16:53
FURRY FRIENDS
PET’S CORNER
Goodies, advice and useful info for your fur babies
YOUR QUESTIONS ANSWERED Q: Should I declaw my cat? A: Absolutely not. It is a very cruel, painful operation for a cat. Once a cat is declawed it also becomes unable to protect itself against anything that could harm it. The cat can’t climb up things and generally now has a terrible life. The best way to put it is as follows: imagine if the tops of all your fingers were cut off, how you would feel? This is what happens to a cat that
ON THE SHELVES Keep your dog healthy and fit with these new products. They’re available in store now.
is declawed; the top digits of all their paws are removed. I know that it is very popular in the USA for indoor cats, but with correct behaviour modification cats can learn not to claw furniture. Answer by Kathy Clayton, senior accredited animal behaviour consultant on behalf of The Animal Behaviour Consultants of SA. animal-behaviour.org.za
Nutriphase gourmet ready meal (available in 4 variants), from R34.99
PnP dog ball (available in 3 variants), from R39.99
PNP PET CLUB STAR OF THE MONTH
More companies are allowing pet owners to bring their pooches to work. While there is little solid research into the mental health benefits of having your dog in the office, what evidence there is points to increased wellbeing and stress reduction. According to a blog post by the University of Southern
pet club
California in the USA, “Spending too much time too close to a project, problem or other work can inhibit productivity and cause unnecessary stress. Pets remind people to pause and step back from whatever they are involved in. Short walks, a little playtime and temporary distractions allow mental breaks so as not to overwork and become stressed.”
PnP dog plush toy (available in 9 variants), from R105.99
PnP dog latex toy (available in 4 variants), from R89.99
JOIN THE PNP PET CLUB
Members will get 3x Smart Shopper points on all pet products, as well as exclusive monthly discounts and more – just swipe your Smart Shopper card. It’s completely free – send an SMS with your Smart Shopper card number to 30926 or sign up online at pnp.co.za/pet-club
72 | Fresh Living – January/February 2020
Pets COR 1.indd 72
We could not resist four-year-old Whiskey’s cheerful grin – it’s infectious! This mixed breed heart-melter was “rescued from people who did not want him when he was a little puppy”, says owner Andre Potgieter, who lives FIND US ON in Piet Retief, Mpumalanga. FACEBOOK! According to Andre, Whiskey is absolutely crazy about playing with his tennis ball. He has it with him 24/7. “Oh my, he has just brought us pure joy,” says Andre. “He is very energetic but also very loving.” Join the PnP Pet Club Facebook community to share photos of your beloved fur kids: just search for “Pick n Pay Pet Club” on Facebook
COMPILED BY: ROBYN MACLARTY PHOTOS: SUPPLIED AND SHUTTERSTOCK PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE
Working like a dog
pnp.co.za
2019/11/21 16:54
KINGJAMES 49534
Does your best friend have the cover they deserve? Apply for pet insurance.
How do I apply? SMS your name to 48094 or scan the QR code. Standard SMS rates apply. Ts and Cs apply.
49534_Pet Insurance_Fresh Living Ad_ENG 258x198.indd 1
Scan here to apply.
Underwritten by The Hollard Insurance Company Limited (Reg. No. 1952/003004/06), an Authorised Financial Services Provider.
2019/11/20 12:45
THINK POSITIVE
It’s a brand new year and there are always brand new reasons to feel delighted and inspired… LOVE YOUR COUNTRY
Cape Town was recently named the fifth sexiest city in the world by travel website Big 7 Travel, based on the opinions of its 2.5 million audience and other research. Earlier in 2019, in a finding from a poll of 8 500 people from 60 different countries, the site
Giveaway!
also ranked the South African Afrikaans accent as the second sexiest in the world, after the New Zealand accent.
WORLD BRAILLE DAY DID YOU KNOW? World Braille Day is celebrated in
January (the 4th) and Pick n Pay is the first supermarket in South Africa to offer a Braille magazine (you guessed it: Fresh Living) to its customers. The January/ February 2020 issue is available from 3 February and can be picked up at selected PnP Customer Care Desks. Braille is not a language. Rather, it is a tactile alphabet that can be used to write in almost any language. Braille started out as a military code (“night writing”) that allowed soldiers to read instructions at night without light. There’s a special form of Braille just for mathematics and scientific notation called “Nemeth Code”.
SPEAKING FROM THE HEART If any country in the world should be celebrating International Mother Language Day (21 February), it’s South Africa! Language is intimately linked to our identity, our culture and – obviously – the way
Sawubona
we communicate. In the spirit of connecting with those who do not share your background, culture and language, why not celebrate this important day by resolving to learn a phrase, greeting or poem in a South African language you don’t yet know? Better yet, learn to speak the language. Good starting points are taalkor.co.za and africanvoices.co.za and there are many other free resources online.
Help ing students shine
Pick n Pay’s School Club has had a revamp! School Club provides a wide range of online learning resources for public and private school learners. Its extensive offering includes more than 10 000 pages of Curriculum Assessment Policy Statements or CAPS-aligned materials including videos, workbooks, worksheets, lesson plans, assessments, presentations, posters and more, all in one place! Best of all, PnP is giving 20 000 free subscriptions for the 2020 school year to customers with children in Grades 1-12. For T’s and C’s and to obtain free access for one year to support your children on their education journey visit schoolclub. co.za and use the registration code Schoolclub.
PHOTOS: GETTY IMAGES BIG 7 TRAVEL INFORMATION SOURCE: WWW.INDEPENDENT.CO.UK
THE GOOD STUFF
Pssst…
Visit facebook.com/pnppeoplenplanet to find out how your purchases help Pick n Pay do more good for everyday South Africans and the planet.
74 | Fresh Living – January/February 2020
74-Good stuff COR 1.indd 74
pnp.co.za
2019/11/21 16:54
PROMOTION
sauce
We’ve got the
PHOTOS: SUPPLIED
No pantry is complete without South Africa’s most iconic taste sensation, All Gold Tomato Sauce We all grew up with the taste of All Gold Tomato Sauce – and there’s a reason it’s been one of South Africa’s favourite condiments for decades... It makes food taste real good! That’s because it’s crammed full of the best ingredients, contains no preservatives, colourants or thickeners. Try it on burgers, potato chips, fish fingers, chicken strips, steak, sandwiches... The options are endless. Plus, the All Gold Tomato Sauce bottle is made from glass, which means it’s recyclable, helping you to do your part for the environment. All Gold Tomato Sauce range is available in Original, Hot & Spicy and Lite offerings.
Sharing hearty meals with those in need. Our story started small with one restauranteur, Danny Diliberto, and his passion for helping others. He’s a big believer in the simple act of sharing a meal with those less fortunate, and by doing so, restoring their dignity. So, with his heart set at making a difference, he made big batches of soup for the homeless in Cape Town. Today, not only do we serve soup kitchens but we also have feeding programmes in various schools around Cape Town. Over 2500 meals are served weekly and this number continues to grow, that’s where you come in.
If you would like to help, scan the QR code to donate:
Visit our website to become a part of the ladles of love team : ladlesoflove.org.za
76-Promo All gold.indd 76
2019/11/22 12:23
That’s A WRAP
ON A SHOESTRING
Whether you use tortillas, lettuce leaves or trusty rolls, we’ve got thrifty ways to wrap up a healthy weekday lunchbox PHOTOS: HENK HATTINGH RECIPES & STYLING: CAROLINE GARDNER
MEXICAN STEAK AND BEAN CABBAGE ROLL If you’d prefer this on buns, stir sliced cabbage through steak before spooning onto buns. TOTAL:
R80.76
PER PORTION:
R20.10
2 Tbsp (30ml) olive oil 1 onion, chopped 2 tsp (10ml) ground cumin
2 tsp (10ml) ground coriander 1 chilli,deseeded and chopped + extra for serving (optional) 1 Tbsp (15ml) dried oregano 2 tsp (10ml) crushed garlic 2 Tbsp (30ml) tomato paste 1 can (400g) black beans, rinsed and drained
1 can (400g) chopped tomatoes ½ cup (125ml) beef stock 1½ cups (375ml) frozen corn kernels, defrosted Salt and milled pepper 2 (about 150g each) minute steaks 2 baby cabbages, leaves separated into ‘cups’ Dollops plain yoghurt and fresh coriander, for serving
SERVES 4 Heat half the oil in a large heavy-based pot. Fry onion, spices, chilli (if using), oregano and garlic until fragrant. Stir through tomato paste and cook for another minute. Add beans, tomatoes and stock. Simmer for about
15-20 minutes or until thickened. Season. Stir through corn, season and set aside. Heat remaining oil in a non-stick pan. Season steaks and fry for a minute per side, then slice into strips. Spoon bean and corn mixture into cabbage ‘cups’ and top with steak, yoghurt, coriander and chilli (if using).
Shopping list: 1 onion R2.35, 1 chilli 50c, 1 can
black beans R16.99, 1 can chopped tomatoes R11.49, 375ml frozen corn R4.12, 300g minute steaks R33.33, 2 baby cabbages R11.99 Pantry: Olive oil, ground cumin, ground and
fresh coriander, dried oregano, crushed garlic, tomato paste, beef stock, salt, milled pepper, yoghurt
pnp.co.za
77-OAS COR 2.indd 77
Fresh Living – January/February 2020 | 77
2019/11/21 16:55
5 MEALS FOR UNDER R340
SHOPPING ON A DIME For tips on how we’ve managed to calculate the price points for these recipes, turn to page 88
This vegetarian option packs a flavour punch! Shopping list:
1 brinjal R5.64, 1 onion R2.35, 1 can chickpeas R15.99, 1½ cups iceberg lettuce R3.24, 2 tomatoes: R4.90, 4 wholewheat buns R9.20 Pantry: Olive oil, ground
cumin, salt and milled
1 tsp (5ml) crushed garlic 1 onion, finely chopped Juice (60ml) and grated peel of 1 lemon 1 can (410g) chickpeas, rinsed and drained 3 Tbsp (45ml) fresh mint, chopped 4 wholewheat burger buns, halved 1½ cups (375ml) shredded iceberg lettuce 2 salad tomatoes, sliced
pepper, lemon, crushed
SERVES 4
garlic and mint TOTAL:
R40.72
PER PORTION:
R10.18
1 small brinjal, sliced ¼ cup (60ml) olive oil 2 tsp (10ml) ground cumin Salt and milled pepper
Combine brinjals with half the oil, cumin, salt, pepper and half the garlic. Heat a griddle pan and chargrill brinjals on both sides until cooked through. Set aside.
Place onion, lemon juice and peel, remaining oil and garlic and chickpeas in a bowl. Season and set aside for 15 minutes. Roughly smash chickpea mixture with the back of a spoon and stir through mint. Layer each bun with lettuce, brinjals, tomato and a spoonful of chickpea mixture. Sandwich with remaining bun halves.
TUNA SARMIE WITH BASILBROCCOLI COTTAGE CHEESE Swap cottage cheese for cream cheese if you like. Shopping list:
300g broccoli R11.99, 1 tub cottage cheese
R27.99, 10g basil R4.99, 1 can tuna R17.99, ½ cup cucumber R3.25, 8 slices
½ cup (125ml) sliced cucumber 1 can (170g) shredded tuna, drained
low GI or seed bread
SERVES 4
R10.99 Pantry: Lemon juice,
crushed garlic, salt, milled pepper TOTAL:
R77.24
PER PORTION:
R19.31
½ head (300g) broccoli 2 tsp (10ml) storebought lemon juice 1 tsp (5ml) crushed garlic (optional) 1 tub (250g) low-fat smooth cottage cheese ½ punnet (10g) fresh basil Salt and milled pepper 8 slices low GI or seed bread
Blanch broccoli in salted boiling water for a minute, drain and refresh in iced water. Roughly blitz broccoli in a food processor. Add lemon juice, garlic (if using), cottage cheese and half the basil. Roughly blitz mixture and season. Top 4 slices of bread with remaining basil leaves, cucumber, a generous smear of cottage cheese mixture and tuna. Top with remaining slices of bread and serve.
PRICES CORRECT AT TIME OF GOING TO PRINT AND MAY BE SUBJECT TO CHANGE
LEMONY CHICKPEA AND CHARGRILLED BRINJAL BUNS
78 | Fresh Living – January/February 2020
77-OAS COR 2.indd 78
2019/11/21 16:55
ON A SHOESTRING
ROASTED BUTTERNUT AND WHIPPED FETA BEETROOT WRAP These beauties are just as good with regular wraps, so make the swap if you prefer.
cherry tomatoes R9.66, 1 disc feta R9.99, ½ cup low-fat yoghurt R3.62,
1 packet beetroot wraps R37.99 Pantry: Olive oil,
crushed garlic, fresh rosemary, lemon juice and
Shopping List: 1 small
milled pepper
butternut R12.66 2 cups cabbage R3.78 ½ cup
TOTAL:
R80.04
carrots R2.34 ½ punnet
PER PORTION:
R20.01
1 small (900g) butternut, cubed 2 Tbsp (30ml) olive oil 1 clove garlic, crushed 2 Tbsp (30ml) fresh rosemary, chopped 2 cups (500ml) cabbage, sliced ½ cup (125ml) grated carrots ½ punnet (200g) cherry tomatoes, halved 1 disc (50g) feta
½ cup (125ml) low-fat plain yoghurt Juice (60ml) of 1 lemon Milled pepper 1 packet (4) PnP beetroot wraps SERVES 4 Toss butternut with oil, garlic and rosemary. Place on a roasting tray and roast at 180˚C for
25-30 minutes. Cool. Combine cabbage, carrot, tomatoes and roasted butternut. Blitz feta, yoghurt, lemon and pepper together in a food processor until smooth. Stir whipped feta through butternut mixture. Fold into wrap, slice and serve.
READER TASTE TEST
Lester Naik
This recipe was quick, easy and delicious. I would never have chosen beetroot wraps and will definitely have them again. I deviated from the recipe by adding the raw carrots at the end to keep the crunchiness. It worked well.
TRY THIS PnP BEETROOT WRAPS
These wraps go well with camembert and goat’s cheese. Cut them into triangles, brush with oil and bake for delicious tortilla-style dippers.
pnp.co.za
77-OAS COR 2.indd 79
Fresh Living – January/February 2020 | 79
2019/11/21 16:55
ON A SHOESTRING
CHICKEN SATAY LETTUCE CUPS Make a big batch of the satay sauce for a quick midweek meal saviour.
Shopping list: 500g chicken breast
R21.45, ½ packet PnP stir-fry vegetables TOTAL:
R59.87
R17.50, 1 packet gem lettuce R12.99,
PER PORTION:
R14.96
½ cup low-fat yoghurt R3.62, 45ml
peanut butter: R3.31
2 tsp (10ml) olive oil 500g chicken breast fillets, thinly sliced 1 tsp (5ml) crushed garlic Salt and milled pepper ½ packet (375g) PnP raw stir-fry vegetables 1 packet (3s) cos or gem lettuce, leaves separated
Pantry: Crushed garlic, salt and milled
pepper, olive oil, lemon juice, soy sauce and crushed ginger
Satay dressing: ½ cup (125ml) low-fat yoghurt 3 Tbsp (45ml) crunchy or smooth peanut butter 2 Tbsp (30ml) storebought lemon juice 2 tsp (10ml) soy sauce ½ tsp (3ml) crushed garlic 1 Tbsp (15ml) crushed ginger SERVES 4 Heat olive oil in a non-stick pan. Add chicken and fry in batches until golden. Stir through garlic, season and fry for another minute. Cool. Stir chicken through raw stir-fry vegetables. Blitz satay dressing ingredients in a food processor until smooth. Spoon chicken and vegetable mixture into lettuce cups, drizzle with satay sauce and serve.
READER TASTE TEST
Delicia Krause
This recipe was easy to prepare but took some time to cook all the elements. The filling was large enough for me to have some for lunch the next day. Bonus!
80 | Fresh Living – January/February 2020
77-OAS COR 2.indd 80
pnp.co.za
2019/11/21 16:55
YOUR TIME IS THE MOST VALUABLE THING YOU HAVE Thinking about volunteering to make an impact in your community? SAYes is recruiting mentors for our 2020 Programmes. At SAYes we train and support you to use your life experience in an invaluable one-to-one mentorship programme. Visit sayesmentoring.org to learn more and to register.
www.sayesmentoring.org Inspiring leaders of social change
Join the conversation! Follow Fresh Living on Instagram and Twitter and talk to us!
Twitter @Fresh_Living
Cook the cover
Instagram @freshliving_pnp
Ideas for supper. Great cooking tips. Ask for recipe advice. Sneak peeks of our food shoots.
Instagram AD.indd 50
PHOTO: MICHAEL LE GRANGE STYLING: ANKE ROUX
Share your recreations with us using the hashtag #FLGrams
2019/11/21 17:11
XXXXX: XXXXX
FRESH LIVING KITCHEN
Custard
W h at d r ea m s
ARE MADE OF...
The silky sweet joy known as custard is not as complicated as people make it out to be. Fresh Living food editors Chad and Liezl have a few tricks up their sleeves in this masterclass edition of Fresh Living Kitchen PHOTOS: TOBY MURPHY RECIPES & STYLING: CHAD JANUARY STYLIST’S ASSISTANT: KRISTEN SCHEEPERS AND GAIL DAMON
WHAT’S NEW? We’ve revamped our Fresh Living Kitchen feature to bring you even more brilliant cooking tips, techniques and inspiration. Keep your eye on our Instagram page and stories @freshliving_pnp for next month’s theme!
pnp.co.za
83-FLK COR 2.indd 83
Fresh Living – January/February 2020 | 83
2019/11/21 16:58
FRESH LIVING KITCHEN
Custard
CHAD’S OTT CUSTARD SLICE If you’re making your own custard, why not go all out with this recipe? Use almonds and stone fruit instead of pistachios and raspberries if you like. 2 rolls (400g each) puff pastry, defrosted ¼ cup (60ml) melted butter
2 batches pastry cream (see recipe right) Fresh raspberries, for serving Chopped pistachios, for serving Icing sugar (optional) MAKES 7 Preheat oven to 180°C. Cut each pastry sheet into 7 rectangles of
about 12cm x 8cm each. (Freeze extra pastry for cheese straws, if you like). Place pastry on 2 lined baking trays, brush with butter and bake for 12-15 minutes. Cool completely. Place pastry cream in a piping bag fitted with a star nozzle. Pipe pastry cream onto one pastry rectangle
and sandwich with another one. (Add another layer if you’re feeling indulgent.) Repeat process with remaining pastry and pastry cream. Chill in the fridge for 30 minutes. Serve slices topped with raspberries, pistachios and a dusting of icing sugar, if using.
TRY THIS PnP LIVEWELL FREE-RANGE EGGS
THE ULTIMATE PASTRY CREAM In French kitchens, this is called crème patisserie – or, plainly said, baker’s custard. It’s perfect for fillings (or eaten straight out of the bowl). Use for: Filling tarts, cakes or choux pastry. 2 cups (500ml) milk 2/5 cup (100ml) white sugar or castor sugar 6 egg yolks 5 Tbsp (75ml) cornflour 1 tsp (5ml) vanilla essence 3 Tbsp (45ml) softened butter MAKES 2 CUPS
These free-range eggs come from chickens who roam freely in an open-air environment.
Gently heat milk and ¼ cup (60ml) sugar in a pot until sugar dissolves. Whisk together yolks, remaining sugar and cornflour until smooth. Vigorously stir ¼ cup (60ml) milk mixture into egg yolk mixture – this slowly warms up the egg so you don’t end up with scrambled eggs. Whisk egg mixture in a thin stream into remaining milk. Cook over a medium heat for 4-6 minutes, continuously whisking, until thickened. Remove from heat and whisk in vanilla and butter until dissolved. Cool completely before using.
COOK’S NOTE Cover the surface of cooked custard with clingfilm to avoid a skin from forming while it cools
84 | Fresh Living – January/February 2020
83-FLK COR 2.indd 84
pnp.co.za
2019/11/21 16:58
Q
@leepslife via Instagram: “I need a proper tried and trusted custard recipe.”
CHAD SAYS: Well @leepslife, this recipe is one I hold dear. It’s a personal recipe I created while filming in the middle of the bush in Zimbabwe after being chased by an angry elephant! If this recipe could survive that, it can survive anything. A traditional runny custard, the one you pour over baked puddings, would usually just need eggs as a thickener. My secret? Add a little cornflour and nothing can go wrong. I hope you approve!
THE PERFECT RUNNY CUSTARD You will never need another custard recipe – this is The One. Use for: Pouring over pudding, jelly, fruit or even ice cream. 2 cups (500ml) milk ½ cup (125ml) white sugar 3 egg yolks 2 tsp (10ml) cornflour 1 tsp (5ml) vanilla essence MAKES 2 CUPS Gently heat milk and half the sugar in a pot until sugar dissolves.
Whisk together yolks, remaining sugar and cornflour until smooth. Vigorously stir ¼ cup (60ml) warmed milk into egg yolk mixture. Whisk egg mixture in a thin stream into remaining milk and return to a low heat. Cook for about 8-10 minutes, stirring (to prevent burnt bits at the bottom), until thickened. Stir through vanilla essence and remove from heat. Serve hot or cold, drizzled over your favourite dessert. It can be refrigerated for up to a week.
LIEZL’S TOP TIP: Get creative with custard flavours... Infuse whole spices like cardamom, nutmeg and cinnamon or rooibos (strain tea bags before adding to egg yolk mixture) in warm milk. Or swirl caramel through cooked custard. CHAD’S TOP TIP: For a sugar-free version, swap sugar with Sweetly or Freesweet sugar substitutes at a 1:1 ratio. If using brown sugar, note that it could affect the colour and the custard will have a slightly malty taste to it.
LIEZL’S TOP DECK CUSTARD TART A fridge tart that went to private school, says Liezl. It’s sweet, silky smooth and better yet, there’s no timeconsuming baking involved!
COOK’S NOTE Rub a warm wet cloth around the bottom and sides of the tart tin to help remove tart
1 packet (200g) Marie biscuits, finely crushed biscuits 3/5 cup (150g) butter, melted 1 batch warm pastry cream (recipe opposite) 2 slabs (100g each) dark chocolate, chocolate melted 1½ slabs (150g) white chocolate, chocolate melted Fresh blueberries and pomegranate rubies, rubies for serving SERVES 8
Mix crushed biscuit and butter until well combined. Press into a greased 23cm loose-bottomed tart tin, making sure the tart base comes up the sides. Chill for 30-60 minutes. Divide pastry cream in half. Whisk dark chocolate into one half and white chocolate in the other until smooth. Pour dark chocolate custard into tart tin and level with the back of a spoon. Chill for 30 minutes. Top with white chocolate custard and chill overnight. Carefully remove tart from tin (see cook’s note left) and garnish with blueberries and pomegranate rubies. Slice and serve.
Fresh Living – January/February 2020 | 85
83-FLK COR 2.indd 85
2019/11/21 17:04
FRESH LIVING KITCHEN
Q
Custard
CREAMY CRÈME BRÛLÉE
@so_toot “The caramel for crème brûlée is either too syrupy or hardens in the mould. Help!”
COOK’S NOTE It’s worth investing in a chef’s blowtorch as this will give the best results when caramalising the sugar
Q
@bernicecowan “My custard is always lumpy!”
1. Whisking egg yolks, sugar and cornflour together creates a “buffer” which helps protect the cold egg mixture from separating when the warmed milk mixture is added. 2. Adding about ¼ cup (60ml) warm milk to the egg mixture is called tempering which, in essence, brings the egg mixture up to the same temperature as the milk. By whisking vigorously, you’re ensuring a lump-free custard.
83-FLK COR 2.indd 86
Preheat oven to 150˚C. Place 2 ramekins in a deep baking dish. Combine 3 egg yolks and 2 Tbsp (30ml) castor sugar. Set aside. Heat 1 cup (250ml) cream with 1 halved vanilla pod until steaming. Remove from heat, discard pod, and whisk cream into egg mixture until smooth. Divide mixture between ramekins and pour lukewarm water into baking dish, making sure water covers ²/³ of the ramekins. Bake for 50 minutes (centre should be slightly wobbly). Cool completely and chill for 1-2 hours. Sprinkle with ¼ cup (60ml) granulated sugar. Grill in oven for 3-5 minutes until sugar is caramelised. Cool until sugar hardens and serve. SERVES 2
CHAD SAYS: Never fear @bernicecowan. Follow these easy steps for a smooth custard, every time!
3. When the egg mixture and milk are the same temperature, it’s safe to whisk back into the pot and place on the heat without creating scrambled eggs. 4. Continuously stirring while on a low heat prevents lumps and any burnt bits that stick to the bottom of the pot. The custard is ready once it evenly coats the back of a wooden spoon and a line can be drawn through it with your finger.
86 | Fresh Living – January/February 2020
CHAD SAYS Firstly, use castor sugar – the grains are finer and will ensure even browning and a no black spots. Then, make sure that the baked custard is completely cold and set. A warm crème brûlée will make the sugar go syrupy. If you’re not using a blowtorch, make sure your oven is on its highest grill setting. Place it under the grill for 3-5 minutes and watch it like a hawk to make sure it doesn’t burn. Then cool completely before serving.
A surefire winner!
HOW TO MAKE LUMP-FREE CUSTARD 1
2
3&4
pnp.co.za
2019/11/21 17:04
Q
LIEZL SAYS: Selected PnP stores sell pods, but vanilla essence works too. If using a vanilla pod, slice it, infuse in hot milk and
@ayandatankiso “Does PnP sell vanilla pods?”
strain before adding to yolk mixture. If using essence, add it after the custard is cooked or it’ll evaporate while cooking.
@yolisaqunta “I worry about the custard separating. Is there a way to fix that?”
LIEZL SAYS: Cooking it over a high heat causes the egg proteins to coagulate, which in turn creates lumps and causes the custard to separate. A quick fix would be to remove the
mixture from the heat and, using a stick blender, blitz until smooth (much like you would fix separated mayonnaise). Return to heat and cook until custard is thick.
TRY THIS PnP CUSTARD
In a hurry? Stock up on PnP long-life custard for those impromptu desserts and custard cravings.
PLEASE NOTE Queries received via social media have been edited for clarity
3 NEW guilt-free additions to SA’s most loved instant pudding
57761/PT/FL
… m m m
S***
% LGEASR
25 SU
Join us in the MOIR’S BAKING ACADEMY Facebook Group
83-FLK COR 2.indd 87
2019/11/21 16:58
AT A GLANCE
{ RECIPE INDEX } = Vegetarian
SHOPPING TIPS
= Diabetes friendly
STARTERS, SALADS, SOUPS AND SIDES 20 Summer on a plate 29 Spicy chickpea, avocado and tomato salad 30 Roasted sticky tomatoes and feta 30 Caprese-style stuffed tomatoes 36 Tomato and bean salad with cottage cheese and crispbread 36 Bulgur beet balls with yoghurt and pesto dip 37 Roasted barley, beetroot and pumpkin bowl 38 Barley and couscous tabbouleh with meatballs and tzatziki 44 Pumpkin fritters with horseradish cream cheese and salmon 44 Cheese board 56 Seared salmon 58 Rainbow salad MAINS 11 Corn, coconut and coriander fishcakes 12 Brinjal and tomato pastitsio 13 Zingy lemon and ginger chicken 14 Pork and baby marrow laksa 16 Beef souvlaki bowls 21 Baked hake with parsley sauce and roasted tomatoes 23 Herby barley salad with buttery mushrooms and fennel
44 “Eat your heart out” risotto 45 “Get yo man” fried chicken 46 “Fill the void” cannelloni 77 Mexican steak and bean cabbage roll 78 Lemony chickpea and chargrilled brinjal buns 78 Tuna sarmie with basil-broccoli cottage cheese 79 Roasted butternut and whipped feta beetroot wrap 80 Chicken satay lettuce cups BAKING, SWEET TREATS AND DESSERT 48 Red velvet and white chocolate skillet cookie 55 Yoghurt with berry compote 84 Chad’s OTT custard slice 85 The perfect runny custard 85 Liezl’s top deck custard tart 86 Creamy crème brûlée OTHER 26 Tickled pink G&T 36 Multigrain oats with berry compote and seed sprinkle 40 Strawberry and basil soda 40 Green iced tea 51 Carrot, ginger and turmeric smoothie 84 The ultimate pastry cream
DIABETES-FRIENDLY RECIPES The diabetes-friendly logo on selected recipes helps you identify examples of meals that can be included as part of a balanced and healthy diet. This information is not intended as a substitute for professional medical advice or treatment, so please contact your healthcare professional for advice specific to your needs. For more nutritional tips to help manage diabetes, contact Pick n Pay’s dietitian Juliet Fearnhead on 0800 11 22 88 or healthhotline@pnp.co.za.
88 | Fresh Living – January/February 2020
88-Recipe Index COR 1.indd 88
* The cost of foods that can only be bought in predetermined quantities – for example, a packet of almonds – is calculated according to the quantity required by the recipe, not the total cost. Keep the leftovers to use in other recipes.
{
* We’ve scaled back on costs as far as possible, but some recipes might offer ‘splurge’ ingredients that are optional and simply enhance the yumminess. * The cost of meals does not include regular pantry items such as stock, oil, garden herbs and spices.
COMPETITION & RECIPE INFO
COMPETITION AND GIVEAWAY ENTRY DETAILS To enter one of our competitions or giveaways, SMS the keyword and answer, if applicable, followed by your name and address to 45907 (SMSes cost R1.50). Unless otherwise specified, the closing date for competitions and giveaways is 4 March 2020.
COMPETITION RULES 1. The promoter of this competition is Fresh Living. 2. This promotional competition is open to residents of the Republic of South Africa who are in possession of a valid South African identity document, except for any family/ relative, business/professional associate or personal associate of the promoter or its associated companies, advertising and promotional agencies, or a supplier of goods or services in connection with this promotional competition, as well as persons under the age of 18 years (except for children’s giveaways). 3. There will be one random draw, with the winner(s) to be chosen within 7 working days of the competition’s end date. 4. By entering the competition, each winner agrees to supply all necessary documents to support the competition rules (including, but not limited to, a valid ID document and address for delivery of the prize) and agrees that if these cannot be produced, the promoter shall have the right to withhold the prize. 5. The promoter will endeavour to contact each prize winner 3 consecutive times using the contact number supplied. Should the winner not respond within 3 days of the first attempt at contact the prize will be forfeited and another winner will be selected in accordance with the rules. 6. Winners’ details will be forwarded to the suppliers of the prize. By entering our competition, you give Fresh Living and the sponsor permission to contact you via email, SMS or phone. 7. If you have won a Fresh Living competition in the last 30 days, you may not enter.
}
8. The promoter reserves the right to change the rules of the competition should the need arise. The promoter can change the rules of the competition throughout the duration of the competition. 9. The judges’ decision is final and no correspondence will be entered into. 10. Participation in the competition constitutes acceptance of the rules. 11. Responsibility is not accepted for entries lost, damaged or delayed as a result of any network or computer hardware or software failure of any kind. Proof of sending will not be accepted as proof of receipt. 12. The competition promoter and its affiliates are not responsible for any problems or technical malfunction of any telephone network, computer system, server or provider which may have hindered entry into this competition.
RECIPES
* The nutritional analyses that appear on some of the recipes don’t include serving suggestions or salt and pepper, which you can add to taste. * All recipes are tested in a conventional oven. If you are using a fan oven consult the manual, but it is generally recommended that you reduce the temperature by 10-20˚C. * Recipes containing raw egg are not suitable for pregnant women, very young children, elderly people or those with weak immune systems. * For additional recipes, health and nutritional advice, as well as updates on in-store offers and competitions, visit pnp.co.za. You’ll also be able to use our store search and shop online.
PRODUCTS AND INGREDIENTS Availability of certain Pick n Pay products and recipe ingredients may vary from one region to the next, depending on seasonality and supply chains.
PHOTOSHOOTS Props used in photoshoots may not be available in Pick n Pay stores and are for styling purposes only or may be the stylist’s own.
pnp.co.za
2019/11/21 16:57
CATS ARE CARNIVORES
30%
*
Feline Cuisine® contains high levels of protein in the form of premium poultry meal and fresh chicken. Fresh meat is a source of protein in its most nourishing form, providing the flavours and richly nourishing goodness that cats instinctively crave. Feline Cuisine® has been scientifically formulated by our resident veterinarian and animal nutritionist, not only to provide overall well-being benefits, but our special vacuumcoating technology also ensures that all of the tasty ingredients are locked in to deliver extreme taste-enjoyment! So don’t compromise on the health and happiness of your cat; feed them Feline Cuisine®… they will love you for it!
MADE WITH
FRESH MEAT. DELICIOUS TASTE
*Than the leading supermarket brand.
EMERGENCY PENDANT FOR SENIORS “There for you when no-one else can be” “There for them when you can’t be”
1
HELP AT THE PUSH OF A BUTTON In a medical emergency a simple push of the wearable button will alert our 24/7 Response Centre.
2
24/7 EMERGENCY RESPONSE A trained emergency call centre operator will be able to communicate with you.
FLE 01/01/20AC
3
HELP IS ON THE WAY A loved one will be notified and if required an ambulance will be dispatched to your home free of charge.
For more information or a FREE brochure
0800 911 247
www.aidcall.co.za
ILLUSTRATION: PATRICK LATIMER
ONE LAST THING
90 | Fresh Living – January/February 2020
Back page COR 1.indd 90
pnp.co.za
2019/11/21 17:00
1903680_CDM VALENTINES FRESH LIVING AD V2 ENG.pdf
1
2019/11/14
13:11
Say it with
this Valentine’s Day