BROCCOLI SALAD

This free fresh Broccoli Salad is delicious! Broccoli is packed with many vitamins and full of fibre, which is great for weight loss! Quick & easy to make, great to serve as a side dish at a braai or BBQ.

Ingredients


The dressing:
1 cup mayonnaise
2 Tblsp sugar
3 Tblsp vinegar


Salad:
3 cups broccoli
¼ cup sunflower seeds
250g bacon, diced
1 small onion, chopped


Method


Fry the diced bacon until crispy and set aside.
Fry the sunflower seeds in the same pan, not too much or they will taste burnt.
Cut broccoli into bite-sized pieces.
Combine all salad ingredients into a salad bowl.
Mix all the dressing ingredients and pour over the salad, mix gently and refrigerate before serving.


Serves 2

BILTONG

Make your very own biltong at home with this easy step-by-step free Biltong Recipe. People in other countries call this beef jerky!

Ingredients


Brine:
60 ml white wine vinegar
3 Tblsp Worcestershire sauce


Biltong:
1.2kg topside, or silverside, cut into lengths


Spice Mix:
1 Tblsp semi-coarse sea salt
60 ml brown sugar
1 Tblsp BBQ spice or peri-peri
125ml coriander seeds, toasted and coarsely ground
1 tsp freshly ground black pepper black pepper

Utensils:
1 lamp with a 40 watt daylight bulb (don’t use a high wattage bulb as it will waste electricity)
Electric fan (If you live in a hot, dry area, the fan and lamp won’t be necessary).
Paper clips
Newspaper or foil
Clothes rack or something suitable for hanging meat


Biltong Making Tips:


Use good quality meat, like topside (with the hood removed) or silverside (with the eye removed).
Remove all visible sinew from meat and trim off excess fat.
Cut meat into thinner, smaller pieces to promote even drying (1.5-2cm thick, 4-5cm wide and 10 -15cm long is optimum).
Always cut meat along the grain as you’ll be cutting it across the grain when you eat it.
Marinate/brine meat for at least 4 hours (or up to 2 days) to allow flavour to be absorbed.
Make sure you hang biltong in a cool and well-ventilated spot, out of reach of animals and biltong thieves!
Drying time depends on the moisture levels of the air where the biltong is hanging. The drier the air, the sooner it’ll be ready. 


Step 1:

• Pour the vinegar and Worcestershire sauce into a roasting tray.
• Toss meat in brine to coat and then place the meat in a single layer.

Step 2:

• Mix all the spice mix ingredients together.
• Thoroughly coat meat with spice mix and press spices into the meat.
• Turn meat over and repeat until all the spice mix is used up.
• Allow marinate for at least 4 hours or overnight, turning as regularly as possible.

Step 3:

• Cover area below hanging surface with foil or a thick layer of newspaper.
• Place lamp just in front of hanging area (hot air will rise and be blown over the biltong by the fan).
• Bend paper clips to form hooks. Place a hook into each piece of biltong. 
• Hang biltong 5cm apart on clothes rack.
• Position fan to blow over biltong.
• Dry for 4 -7 days with lamp and fan and until desired dryness is reached.

Makes about 12 pieces of biltong

RICH OXTAIL SOUP

Warm up this winter with the most delicious free Rich Oxtail Soup… So full of meaty and vegetable flavours… Feel free to add any vegetable you desire!

Ingredients

60ml oil

1kg oxtails

2 onions, chopped

45ml cake flour

2 litres beef stock

6 bay leaves

10ml dried thyme

3 cloves garlic, crushed

10ml sugar

500ml red wine

50ml tomato paste

4 large carrots, peeled & roughly chopped

6 celery sticks, chopped

16 baby potatoes, peeled & halved

80ml freshly chopped parsley (keep a little to garnish)

5ml grated lemon zest

Method

• Heat some of the oil in a large saucepan and brown the oxtail over a high heat in batches.
• Reduce the heat and heat some more oil and sauté the onions until golden.
• Add the flour and stir until the mixture starts to brown.
• Stir in the beef stock and return the oxtail to the pan, add the garlic, bay leaves, thyme, sugar, red wine, tomato paste and half the carrots and celery.
• Bring to the boil, reduce heat, cover and simmer for about hours.
• Remove from the heat and set aside to cool, then refrigerate overnight
• The next day, scrape off the fat that has settled on the surface of the soup and discard.
• Heat the soup and add the remaining carrots and celery and the potatoes.
• Bring to the boil, reduce heat and cook for another hour until the meat is “fall off the bone” tender.
• Add the parsley and lemon zest and season to taste.
• Remove the oxtail pieces from the soup with a slotted spoon.
• Pull the meat off the bones and return the meat to the soup and discard the bones.
• Serve garnished with some fresh parsley.

Serves 4 - 6

QUICK THREE-BEAN SALAD

This free Three-Bean Salad Recipe is rich in fibre and is so quick and easy to make! An awesome side dish to serve at a South African braai!

Ingredients


300g green beans, tailed
1 (410g) can baked beans
1 (410g) can kidney beans, drained and rinsed
60ml chives, chopped or spring onions
2 Tblsp mayonnaise or plain yoghurt for the healthier option
1 pinch salt and freshly ground black pepper
3 Tblsp white balsamic vinegar


Method

• Blanch green beans in boiling water until just cooked but still crunchy and rinse in iced water.
• Mix the baked beans, kidney beans, chives, mayonnaise and balsamic vinegar together.
• Season and toss through the green beans. 

Serves 6

AMARULA MALVA PUDDING

Malva Pudding with a twist… This free Amarula Malva Pudding Recipe is absolutely heavenly! Creamy with a hint of Amarula Liqueur mmm…

Ingredients

Pudding:
500ml cake flour

Pinch of salt

10ml baking powder

80g butter, at room temperature

250ml sugar

2 eggs

45ml apricot jam

15mml white grape vinegar

5ml bicarbonate of soda

1 can Ideal low fat evaporated milk

Sauce:

250ml sugar

10ml vanilla essence

500ml water

160ml fresh cream

100ml Amarula Liqueur

60g butter

Method

Pudding:

• Preheat the oven to 180°C and grease a large ovenproof dish or 12 ramekins.
• Sift the cake flour, salt and baking powder together.
• Cream the butter and sugar together and add the eggs one at a time, beating well after each addition.
• Add the jam and vinegar and stir well.
• Dissolve the bicarbonate of soda in the evaporated milk.
• Add the flour and milk mixtures to the creamed sugar mixture and mix well.
• Pour the mixture into the greased oven dish or into the ramekins and bake for about 30 minutes or until a skewer inserted into the centre comes out clean.

Sauce:

• Bring all the sauce ingredients to the boil stirring continuously.
• Pour over the pudding as soon as it comes out the oven.
• Serve with vanilla ice cream.

Serves 12

MEATBALL CASSEROLE

This free Meatball Casserole Recipe is delicious and full of tomato flavour… Casseroles are great for the winter!

Ingredients


25ml oil
1 onion, finely chopped
1 tsp crushed garlic
500g lean beef mince
1 egg, lightly beaten
2 carrots, peeled and grated
1 can of beans in tomato sauce
1 can of tomato puree
125ml frozen corn
1 green pepper, diced or ½ cup frozen peas
2 slices of bread, crusts removed
30ml Worcestershire sauce
125ml water


Method

• Heat oil in a saucepan and sauté onion until soft, remove from heat.
• Place mince, eggs, carrot, garlic, Worcestershire sauce and onion in a bowl.
• Break the bread into piece and add to the bowl. Mix together with your hands to make a smooth firm mixture.
• Use your hands to shape the mixture into 10 - 12 meatballs.
• Mix together the tomato puree, beans, corn, green pepper or peas and 125ml water.
• Pour half of this mixture into a greased baking dish. Place the meatballs in a single layer and pour the remaining sauce over the top.
• Bake in a preheated oven for 30 minutes or until brown and cooked through.
• Serve with rice or mealie pap.

Serves 4

BILTONG & AVOCADO PASTA SALAD

This free Biltong & Avocado Pasta Salad is absolutely delicious… Great to serve as a side dish at a braai or BBQ! Feel free to add some feta cheese…

Ingredients


300g pasta spirals
30ml olive oil
1 onion, finely chopped
1 green pepper, diced
1 yellow pepper, diced
50ml marinated sun-dried tomatoes, sliced or cherry tomatoes halved
100g beef biltong, sliced
1 tub of biltong dip or sour cream
1 ripe avocado pear, peeled & cubed
fresh parsley to garnish


Method

• Boil pasta in salted water until al dente.
• Drain and add the olive oil and toss to coat.
• Add the onion, peppers, tomatoes, biltong and dip and toss to coat.
• Refrigerate until ready to serve.
• Peel and cube the avocado only once you are ready to serve the salad.
• Sprinkle the avocado with a little lemon juice to prevent it from turning brown and add to the pasta salad.
• Garnish with parsley

Serves 4 - 6

CHEESE & SPINACH BARLEY BAKE

This free Cheese & Spinach Barley Bake Recipe is delicious… The whole family will love this dish. Substitute the spinach for mixed vegetables for those of you that don’t like spinach.

Ingredients


30ml olive oil
1 tsp crushed garlic
1 onion, sliced
300g baby spinach leaves
100g barley, cooked
30ml freshly chopped mixed herbs
200g mature cheddar, grated
250ml sour cream or ready-made cheese sauce


Method

• In a large frying pan, heat the oil and sauté the garlic and onion.
• Add the spinach leaves and stir-fry for a few minutes.
• Add the cooked barley, herbs and half the cheese and stir well.
• Place the mixture into a greased baking dish and top with the sour cream or cheese sauce.
• Sprinkle the remaining cheese over the top and bake in a preheated oven at 200°C for about 15 minutes and golden brown.

Variation: Add a tin of tuna to the vegetable mixture for a cheese tuna & barley bake.


Serves 4

BUTTERNUT COUSCOUS

This free Butternut Couscous Recipe is great to serve as a side dish or just on its own… Can be served hot or cold. Mmm very tasty!

Ingredients


200g butternut, cubed
1 small onion, chopped
45ml olive oil
Salt & black pepper to taste
340ml couscous
250ml boiling water
45ml butter
garnish with fresh chopped herbs


Method

• Preheat the grill.
• Boil or steam the butternut until almost cooked.
• Drain and drizzle the butternut with olive oil and season with salt and black pepper.
• Spread the butternut out onto a baking tray and place under the hot grill until golden and lightly caramelised.
• Place the couscous in a bowl, pour over the boiling water, cover and allow to stand for 5 minutes until the water has absorbed.
• Gently fry the onion in a little oil until just soft and set aside.
• Fluff the couscous with a fork to separate the crumbs and season to taste.
• Stir in the butternut, onion and butter.
• Garnish with freshly chopped herbs.
• Serve hot or cold.

Serves 6

BACON & POTATO SALAD

This free Bacon & Potato Salad is amazingly tasty… The bacon makes this potato salad highly addictive & the sour cream makes its super creamy! Serve as a side dish at a braai or BBQ or with any meat of your choice.


Ingredients


500g potatoes
30ml cooking oil
1 small onion, finely chopped
300g bacon, chopped
100ml sour cream
handful fresh chives
salt & freshly ground black pepper to taste


Method

• Cook the potatoes in boiling salted water until soft, drain and set aside.
• In a large frying pan, heat the oil and fry the onion until just soft.
• Add the bacon and cook until done, stir in the sour cream and remove from heat.
• Peel and cut the potatoes into small cubes.
• Toss the bacon mixture, potatoes and chives together.
• Season to taste and serve hot.

Serves 4

CHICKEN CURRY BUNNY CHOW

Have a taste of Durban with this Free Traditional South African Chicken Curry Bunny Chow. Bunny Chow is hollowed out bread filled with curry. You may use any curry to make a bunny chow. Bunny chow is a very messy meal to eat so be prepared to get your hands dirty as the traditional way to eat a Bunny Chow is with the hands!

Ingredients


1kg chicken breast fillets cubed
3 tbs oil
1 cinnamon stick
3 green cardamom pods
4 cloves
1 bay leaf
3/4 tsp fennel seeds
3 curry leaves
1 tsp ground coriander
1 green chillies, slivered
1 onion, chopped
3/4 tsp turmeric
2 tsp crushed ginger
2 tsp crushed garlic
2 tsp brown vinegar
1 tsp sugar
1 tsp garam masala
2 -3 level tblsp medium hot mixed masala
3 ½ cups water
80ml cup tomato purée
1 tomato, chopped
3 large potatoes, peeled & cubed
1/3 cup chopped fresh coriander
Salt to taste
1 loaf of fresh white bread, unsliced


Method 

• Heat oil in a large saucepan and ddd cinnamon, cardamom, cloves, bay leaf and fennel and stir.
• Add curry leaves, ground coriander, chilli, onion, turmeric, ginger and garlic and saute for 4 –5 minutes. 
• Mix vinegar, sugar, garam masala and mixed masala in a bowl, add this to the saucepan. 
• Add the chicken and mix until meat is coated with masala.
• Cover saucepan and cook on moderate heat until meat is well braises and oil starts to float on the surface. 
• Add the water and continue cooking until chicken is tender.
• Add tomato purée, chopped tomatoes and cubed potatoes
• When potatoes are cooked and the gravy has been slightly reduced, add the coriander.

Serving Tips: 
Cut loaf of bread into quarters. With a sharp knife cut out most of the soft white bread, leaving a thick wall and bottom. Keep the bread you removed. Fill the hole with the chicken curry and place the bread you removed back on top. Bunny chow is always eaten with the hands. 
Serve with sambals if desired – and eat messily!


Serves 4

POTATO & CHEESE BREAD

Your family won’t be able to resist the tempting aroma of this flavour-filled home baked bread. Quick and easy to make!

Ingredients

1 sachet cheese & bacon potato bake

300ml grated cheddar cheese

75ml milk

300g potatoes, peeled & grated

450ml self-raising flour

1 egg

Method

• Mix the flour and the sachet of cheese & bacon together in a large bowl.
• Add the grated potatoes and cheese, stirring gently with a fork to coat.
• Beat the egg and milk together and add to the potato mixture.
• Mix well to form a soft dough.
• Turn the dough onto a lightly floured surface and knead gently.
• Shape into a ball and place onto a greased baking tray and brush with milk.
• Using a sharp knife divide the dough on top into wedges.
• Bake at 180°C for 45 – 50 minutes until well risen and golden brown.

 Makes a large bread

VEGETABLE CURRY BUNNY CHOW

Have a taste of Durban with this Free Traditional South African Vegetable Bunny Chow. Bunny Chow is hollowed out bread filled with curry. You may use any curry to make a bunny chow. This recipe has been made with many different vegetables and butter beans, you may use any vegetables that you like. Bunny chow is a very messy meal to eat so be prepared to get your hands dirty as the traditional way to eat a Bunny Chow is with the hands!

Ingredients


1 medium butternut, peeled & diced
2 onions, diced 
2 tomatoes, diced
2 sweet potatoes, diced
4 potatoes, diced
1 tin butter beans (optional)
1 tin whole kernels sweetcorn
1 small pack green beans
2 large carrots, julienne
3- 4 red or green chillies (depending on how spicy you like it)
1 Tblsp chilli oil
2 Tblsp crushed garlic
2 curry leaves
1 Tblsp canola oil
1 Tblsp salt
2 cups water
1 – 2 Tblsp curry powder
½ tsp tumeric
1 - 2 Tblsp lemon juice
salt to sesaon
1 loaf brown or white bread unsliced 
fresh coriander to garnish


Method

• Heat the oil in a large pot and fry the garlic, onions and chillies for a few minutes. 
• Add the tomatoes and fry for a few more minutes.
• Add the butternut, potatoes, sweet potatoes, water and curry leaves. Ensure the vegetables and potatoes are submerged under water. 
• Add the curry powder, turmeric, lemon juice and salt to taste. 
• As soon as the water starts to boil, lower the heat and simmer for about 90 minutes, stirring occasionally. 
• If the curry is still very watery, mash some of the potatoes and stir.
• Stir fry the carrots and green beans until slightly tender but still a little crunchy and add them to the curry.  
• Add the butter beans and sweetcorn to the curry and allow to heat through on a low heat.

Serving Tips: 
Cut the loaf of bread into quarters. With a sharp knife cut out most of the soft white bread, leaving a thick wall and bottom. Keep the bread you removed. Fill the hole with the vegetable curry and place the bread you removed back on top. Bunny chow is always eaten with the hands. 
Serve with sambals if desired – and eat messily!


Serves 4 

BAKED SAGO PUDDING

Sago is a creamy South African Traditional baked pudding… Great for the Winter. This free sago recipe is deliciously creamy!

Ingredients


1 cup sago soaked in cold water for an hour 
750ml full cream milk
80ml brown sugar
pinch salt
2 eggs
1 tsp vanilla essence
1 stick cinnamon
ground cinnamon to sprinkle


Method

• Drain sago, rinse and drain again.
• Bring the milk and cinnamon stick to boil in a saucepan. 
• As soon as the milk starts to boil lower the heat and add the sago.
• Stir continuously over a low heat until sago has thickened and has become transparent. (add more milk if too thick)
• Remove the cinnamon stick and add the sugar and salt.
• Remove from heat and beat in 2 eggs, one at a time.
• Add the vanilla essence.
• Pour mixture into greased ovenproof dish.
• Sprinkle cinnamon over mixture and bake on 180°C in a preheated oven for about 30 minutes or until brown on top.

Variations: You may add tinned fruit to the sago mixture before baking it.
Serving suggestions: Serve as is or with a little cream or with fresh fruit.

BUTTER-CHICKEN BUNNY CHOW

Have a taste of Durban with this Free Traditional South African Butter-Chicken Bunny Chow. Bunny Chow is hollowed out bread filled with curry. You may use any curry to make a bunny chow. In this recipe I have used Butter-Chicken which is a divine creamy chicken curry. Bunny chow is a very messy meal to eat so be prepared to get your hands dirty as the traditional way to eat a Bunny Chow is with the hands!

Ingredients 


1kg chicken breast fillets
1 - 2 loaves unsliced white bread
cashew nuts to garnish (optional)
fresh coriander leaves to garnish


Marinade
½ cup plain yoghurt
1 tblsp olive oil
the juice of 1 lemon
1/2 tsp turmeric
2 tsp garam masala
1 tsp chilli powder
1 tsp cumin
¼ tsp ground ginger
2 cloves garlic cloves, crushed
salt to taste


Sauce
1 onion, finely chopped
2 tblsp olive oil
2 cloves garlic, crushed
1 small piece fresh ginger, finely grated
½ tsp ground fenugreek
½ tsp ground cardamon
1 tsp garam masala
45g cashew nuts, finely chopped
2 tblsp tomato paste
¾ cup water
2 tblsp honey
1 cup cream
3 bay leaves
5 curry leaves


Method


Marinade

• Mix all the marinade ingredients together and pour over the chicken fillets. 
• Marinate and refrigerate for 8 hours.
• Place the chicken in a roasting pan with the marinade and roast at 200°C for 10-15 minutes.
• Cut the chicken fillets into bit size cubes.

Sauce

• Sauté the onion in the oil until soft, add the garlic & ginger, fenugreek, cardamom & masala, and stir-fry for 1-2 minutes. 
• Add the ground cashews, tomato paste, water, honey, cream, bay leaves and curry leaves, and simmer to a creamy consistency.
• Add the chicken to the sauce and allow to heat through.
• Cut the bread into quarters or bigger depending on how hungry your guests are; hollow out the bread leaving a thick wall and bottom.
• Spoon the chicken mixture into the bread, garnish with cashew nuts, coriander leaves and place the hollowed out bread at the top.
• Serve with sambals.

Serves 4 - 6

MUTTON CURRY

Have a taste of Durban with this Free Traditional South African Mutton Curry. Mutton makes the most divine curry.

Ingredients

1kg mutton or lamb cut into pieces
3 tbs oil
1cinnamon stick
3 green cardamom pods
4 cloves
1 bay leaf
3/4 tsp fennel seeds
3 curry leaves
1 tsp ground coriander
1 green chillies, slivered
1 onion, chopped
3/4 tsp turmeric
2 tsp crushed ginger
2 tsp crushed garlic
2 tsp brown vinegar
1 tsp sugar
1 tsp garam masala
2 -3 level tblsp medium hot mixed masala
3 ½ cups water
80ml cup tomato purée
1 tomato, chopped
3 large potatoes, peeled & cubed
1/3 cup chopped fresh coriander
salt to taste

Method

• Heat oil in a large saucepan and add cinnamon, cardamom, cloves, bay leaf and fennel and stir.
• Add curry leaves, ground coriander, chilli, onion, turmeric, ginger and garlic and saute for 4 –5 minutes.
• Mix vinegar, sugar, garam masala and mixed masala in a bowl, add this to the saucepan.
• Add the meat and mix until meat is coated with masala.
• Cover saucepan and cook on moderate heat until meat is well braises and oil starts to float on the surface.
• Add the water and continue cooking until meat is tender.
• Add tomato purée, chopped tomatoes and cubed potatoes
• When potatoes are cooked and the gravy has been slightly reduced, add the coriander.

Serving Suggestions: 

Serve with rice and sambals or as a rotti filling or in bread as a bunny chow.

Serves 4 – 6

MUTTON CURRY BUNNY CHOW

Have a taste of Durban with this Free Traditional South African Mutton Curry Bunny Chow. Bunny Chow is hollowed out bread filled with curry. You may use any curry to make a bunny chow. In this recipe I have used mutton which makes a divine juicy curry. Bunny chow is a very messy meal to eat so be prepared to get your hands dirty as the traditional way to eat a Bunny Chow is with the hands!

Ingredients

1kg mutton or lamb cut into pieces
3 tbs oil
1cinnamon stick
3 green cardamom pods
4 cloves
1 bay leaf
3/4 tsp fennel seeds
3 curry leaves
1 tsp ground coriander
1 green chillies, slivered
1 onion, chopped
3/4 tsp turmeric
2 tsp crushed ginger
2 tsp crushed garlic
2 tsp brown vinegar
1 tsp sugar
1 tsp garam masala
2 -3 level tblsp medium hot mixed masala
3 ½ cups water
80ml cup tomato purée
1 tomato, chopped
3 large potatoes, peeled & cubed
1/3 cup chopped fresh coriander
Salt to taste
1 loaf of fresh white bread, unsliced

Method

• Heat oil in a large saucepan and ddd cinnamon, cardamom, cloves, bay leaf and fennel and stir.
• Add curry leaves, ground coriander, chilli, onion, turmeric, ginger and garlic and saute for 4 –5 minutes.
• Mix the vinegar, sugar, garam masala and mixed masala in a bowl, add this to the saucepan.
• Add the meat and mix until meat is coated with masala.
• Cover saucepan and cook on moderate heat until meat is well braises and oil starts to float on the surface.
• Add the water and continue cooking until meat is tender.
• Add tomato purée, chopped tomatoes and cubed potatoes
• When potatoes are cooked and the gravy has been slightly reduced, add the coriander.

Serving Tips:
Cut loaf of bread into quarters. With a sharp knife cut out most of the soft white bread, leaving a thick wall and bottom. Keep the bread you removed. Fill the hole with the mutton curry and place the bread you removed back on top. Bunny chow is always eaten with the hands.
Serve with sambals if desired – and eat messily!

Serves 4