During the COVID-19 outbreak, South Africans are encouraged to eat healthily to boost immunity and lower their risk of diseases of lifestyle, such as heart disease and type 2 diabetes.
For those who love braaiing, Pharma Dynamics has teamed up with well-known food consultant and cookbook author, Heleen Meyer and the Heart and Stroke Foundation (HSF) to develop heart-healthy braai recipes as part of its popular, Cooking from the Heart cookbook series.
Nicole Jennings, spokesperson for Pharma Dynamics says the braai edition contains 30 recipes that cater for meat-eaters and vegetarians alike. “The recipes include healthy, homemade marinades and seasonings, snacks, sides and salads, as well as vegetarian dishes and even desserts.
“Many of the meals we share are around a braai fire, but it is often accompanied by food that’s not healthy for our hearts. Our aim is to make people a bit more conscious of the nutritional faux pas they make when braaiing.”
The recipes are all easy to make, affordable and consist of essential ingredients, which make them ideal for cooking during the lockdown. It even carries Jan Braai’s stamp of approval!
Try some of these recipes from Cooking from the Heart’s special braai edition:
COLOURFUL SLAW WITH GINGER & PEANUTS
- ¼ cup (60 ml) olive or canola oil
- 3 tbsp (45 ml) red grape or apple cider vinegar
- 2 tbsp (30 ml) soy sauce
- 4 tsp (20 ml) finely grated fresh ginger
- 1 small red chilli, seeded and finely chopped, or to taste (optional)
- 3 tbsp (45 ml) chopped fresh coriander or parsley
- ¼ cup (60 ml) finely chopped unsalted peanuts lemon juice and black pepper to taste
- 500 ml (2 cups) each shredded white and red cabbage (or more white)
- 1 large spinach leaf, shredded
- 2 carrots, peeled and coarsely grated
- ¼ cucumber, quartered and thinly sliced
- 1 medium pineapple, quartered and thinly sliced
- 1 celery stalk with the leaves, thinly sliced
- ½ red or green pepper, seeded, quartered and thinly sliced
- Dressing: Stir all the ingredients together in a mixing bowl.
- Salad: Mix all the slaw ingredients together in a large bowl. Pour the dressing over and toss well. Allow salad to stand for 10 – 15 minutes before serving it. This will allow the salad to marinate.
- Serve slaw as a side dish at a braai.
- This dressing can be used as a marinade for fish, chicken, pork or veggies.
- Add toasted coconut to the dressing instead of the peanuts.
- Serve with steak or leftover braaied chicken in whole-wheat rolls or pitas.