Category: Recipes

It’s World Heart Day on 29 September, which leaves just enough time for a few fungi-first steps to a more heart-healthy lifestyle.

In general, heart health is all about positive lifestyle choices that include exercise, lowering stress and managing weight through good dietary habits.

Delicious, low-calorie mushrooms can be a cornerstone of those heart-conscious eating habits. Points in favour of consuming mushrooms:

• A recent study, reviewed in Phytotherapy Research, concluded that adding edible mushrooms into your diet could help lower your blood pressure levels.
• A 2010 research paper by Keith R Martin from the Healthy Lifestyles Research Center, College of Nursing and Health Innovation at Arizona State University, published in Nutrition Journal, found that “dietary mushrooms can be protective against cardiovascular disease (CVD)”.
• Mushrooms contain vitamins C and D, which have long been associated with good cardiovascular health, as well as a unique heart-healthy type of fibre and potassium.

Medical News Today notes “there is some evidence that consuming a type of fibre called beta-glucans may lower blood cholesterol levels. [And these] beta-glucans occur in the cell walls of many types of mushrooms.”  The journal also states, “potassium can help regulate blood pressure, and this may decrease the risk of hypertension and cardiovascular disease.”

All that being said, it’s now obviously time for a salad … a mouth-watering Artichoke & White Button Mushroom Salad packed with creamy fresh mushrooms and other satisfying umami flavours.

Whether you are keen on a salad or a steak, samoosas or spaghetti, you’ll find fantastic mushroom-forward versions for each at https://mushroominfo.co.za/.

Bunny chow, potjiekos, shisa nyama, koeksisters and biltong. Some foods are so woven into our heritage, it’s impossible to be South African and not love them.

Another thing that’s proudly South African? Homegrown avos, of course, and no Heritage Month would be complete without them!

With the arrival of the warmer weather, it’s the perfect time to ditch the hot comfort foods of winter for the zesty freshness of spring-themed salads. Avos are bold and bright, and as refreshing as a spring breeze, putting them on top of the ingredient list when it comes to salads for your Heritage Month picnic or braai.

Speaking of braais, September is also Braai4Heritage Month – and what’s a spring braai without salads, or salads without avo, right? Spring, braais, salads and avos, they all go hand-in-hand like boerie and rolls with an extra dollop of chakalaka.

There’s no shortage of inspiration for sumptuous salads for the braai. Continue your family’s time-honoured salad traditions like potato salad, pasta salad or three bean salad and add an avo for a springtime twist or try one of the season’s new braai salads for size.

This Heritage Month we’re whisking up avocado and iceberg salad with avocado and cashew nut cream dressing. It’s rich and creamy, with a hint of dill adding a Mediterranean touch (which makes it particularly well suited to al fresco dining!)

But we’re also adding avos as our braai sides: as guacamole with chilli on grilled mielies; cubed with chopped tomatoes and cucumber for the original braai slaai; and halved, stoned, seasoned and dressed with avocado oil and lemon juice for a no-fuss serving of green goodness.

We all know the best part about having a braai are the leftovers you get to enjoy the next day. Well, we’re delighted to say there are avo salad recipes for those days as well. Chicken and avo club salad gets our vote, because not only is it fresh and tangy, but filling too.

As if you needed any more reasons to whip up an avo-laced salad this Heritage Month, consider for a second that it’s the ultimate feel-good food that’s also load-shedding friendly!

Get out your vellies, dust off your vuvuzela and fly the flag high, because it’s Heritage Month and South African avocados are on the menu.

For further information and avo recipes, visit www.avocado.co.za , like them on Facebook @iloveavocadoSA and give a follow on Instagram @iloveavossa

Avocado & Iceberg Salad with Avocado & Cashew Nut Cream Dressing

• Serves 4 
• Preparation time: 20 minutes
• Cooking time: 20 minutes

Ingredients:

For the salad:

• ½ small red onion, halved and thinly sliced
• 65 ml (¼ cup) lemon juice
• ½ small iceberg lettuce, quartered
• 30 ml (2 tbsp) dill, finely chopped
• 2 large avocados, peeled, stoned and sliced

For the dressing:

• 250 ml (1 cup) cashew nuts, salted and roasted, soaked overnight (soaked in water)
• 65 ml (¼ cup) lemon juice
• 1 avocado, peeled, stoned and quartered
• 65 ml (¼ cup) water
• Pinch of salt and black pepper
• 65 ml (¼ cup) avocado or olive oil

Method:

1. Soak the onion slices in lemon juice to pickle slightly and remove the raw flavour, for about 10 minutes.
2. To make the dressing, place cashew nuts, lemon juice, oil and avocado in a food processor and blend until smooth, adding the water through the feeder tube until a pouring consistency is reached.
3. To serve, arrange lettuce wedges and onion on a platter. Top with avocado slices and drizzle with dressing and garnish with chopped dill. Serve immediately.

Bunny chow, potjiekos, shisa nyama, koeksisters and biltong. Some foods are so woven into our heritage, it’s impossible to be South African and not love them.

Another thing that’s proudly South African? Homegrown avos, of course, and no Heritage Month would be complete without them!

With the arrival of the warmer weather, it’s the perfect time to ditch the hot comfort foods of winter for the zesty freshness of spring-themed salads. Avos are bold and bright, and as refreshing as a spring breeze, putting them on top of the ingredient list when it comes to salads for your Heritage Month picnic or braai.

Speaking of braais, September is also Braai4Heritage Month – and what’s a spring braai without salads, or salads without avo, right? Spring, braais, salads and avos, they all go hand-in-hand like boerie and rolls with an extra dollop of chakalaka.

There’s no shortage of inspiration for sumptuous salads for the braai. Continue your family’s time-honoured salad traditions like potato salad, pasta salad or three bean salad and add an avo for a springtime twist or try one of the season’s new braai salads for size.

This Heritage Month we’re whisking up avocado and iceberg salad with avocado and cashew nut cream dressing. It’s rich and creamy, with a hint of dill adding a Mediterranean touch (which makes it particularly well suited to al fresco dining!)

But we’re also adding avos as our braai sides: as guacamole with chilli on grilled mielies; cubed with chopped tomatoes and cucumber for the original braai slaai; and halved, stoned, seasoned and dressed with avocado oil and lemon juice for a no-fuss serving of green goodness.

We all know the best part about having a braai are the leftovers you get to enjoy the next day. Well, we’re delighted to say there are avo salad recipes for those days as well. Chicken and avo club salad gets our vote, because not only is it fresh and tangy, but filling too.

As if you needed any more reasons to whip up an avo-laced salad this Heritage Month, consider for a second that it’s the ultimate feel-good food that’s also load-shedding friendly!

Get out your vellies, dust off your vuvuzela and fly the flag high, because it’s Heritage Month and South African avocados are on the menu.

For further information and avo recipes, visit www.avocado.co.za , like them on Facebook @iloveavocadoSA and give a follow on Instagram @iloveavossa

20-Minute Meal – Chicken and Avocado Club Salad

• Serves 4 
• Preparation time: 10 minutes
• Cooking time: 10 minutes

Ingredients:

• ½ French loaf or baguette
• 15 ml (1 tbsp) avocado or olive oil
• 4 pancetta or bacon slices
• 2 eggs, boiled and cooled
• 100 g (⅓ cup) mayonnaise
• 30 ml (2 tbsp) white wine vinegar
• 15 ml (1 tbsp) wholegrain mustard
• 1 pkt mixed salad leaves
• 1 avocado, peeled, stoned and thinly sliced
• 500 ml (2 cups) cooked chicken breast or leftover roast chicken, sliced
• 125 ml (½ cup) finely chopped chives

Method:

1. Heat a grill pan to medium-high. Use a serrated knife to cut the baguette diagonally into 5 mm-thick slices. Brush with a little of the oil. Cook on the grill until lightly toasted, about 1 minute each side. Transfer to a plate and set aside.
2. Cook the pancetta or bacon on the grill until crisp, about 1 minute on each side. Transfer to a plate and break into shards.
3. Peel the eggs and cut in half.
4. Combine the mayonnaise, vinegar and mustard in a small bowl.
5. Arrange the lettuce and avocado on a large serving plate and top with the baguette. Sprinkle over the pancetta and chicken and drizzle with the mayonnaise dressing and top with egg. Season to taste and sprinkle with chives to serve.

You’ve probably heard cooks describe fresh mushrooms as sponges.

Yes, that does mean they will become waterlogged if washed. But, on the positive side, it also means that mushrooms will combine exceedingly well with the flavour of every single ingredient added to the cooking pot – be they subtle or strong – while imparting their own satisfying umami earthiness to the blend.

Mushrooms are endlessly adaptable to the whim of your inner celeb-chef.

• Try frying mushrooms with ginger, garlic, chillies, as well as both woody and soft herbs.
• Try braising mushrooms with good stock, wines, ciders or even teas.
• Try serving mushrooms with vegetables from asparagus to zucchini – fungi is a friend to veg of every shape, size and texture.
• Try combining mushrooms with proteins – great with eggs and bacon, chicken salads, stir-fries and every other savoury recipe you can conjure from sun-up to sundown.

There isn’t a savoury ingredient, herb, stock or sauce we can think of that doesn’t go well with fresh mushrooms. If you don’t know where to start as you’re spoiled for choice with fungi, remember that Mince and Mushroom Pies are always a favourite.

Start compiling a shopping list for Mince and Mushroom Pies by clicking on the link above, or find other mushroom-forward pies at www.mushroominfo.co.za   

DID YOU KNOW?

• Your results in the gym will be about the same whether you follow a meat-heavy lifestyle like keto, or adopt a vegan eating plan with lots of mushrooms?

BUT, DID YOU KNOW 

• That there are plenty of additional health and nutritional benefits if you go the vegan route with lots of mushrooms!!!

Muscles from mushrooms

If fitness and athleticism are important to you, mushrooms can be a powerful tool for building lean muscle. In a study published in the June 2023 Journal of Nutrition, researchers from the University of Exeter in the UK compared groups of young people who ate either a high-protein omnivore diet or a mycoprotein-rich (that’s from fungi), non-animal-derived diet, and concluded that “resistance training increased lean mass in both groups by a similar magnitude.”

This means that if you follow a meat-heavy lifestyle like keto, or adopt a vegan eating plan with lots of mushrooms, your results in the gym will be about the same.

There are, however, additional benefits to eating more mushrooms. They are full of much needed vitamins, minerals, antioxidants and fibre. They are also low in salt, cholesterol and calories. That’s good news for those seeking high performance in their sport while maintaining a lean physique. But you don’t have to go to one of the “either/or” extremes – eating some meat, if you enjoy it, and adding more mushrooms to your plate, would work too.

As it turns out, serving Portobello Steaks with Spicy Chimichurri might just be the workout supplement you really need to achieve your lifestyle training goals.

• Click the link above for simple-to-prepare Portobello Steaks with Spicy Chimichurri, and visit the SAMFA website for recipes that combine both meat and mushrooms.

We celebrate the joy of comfort food that warms the soul and satisfies the taste buds.

As the cold winds blow outside, there’s nothing quite like indulging in a steaming bowl of pasta or savoring the delight of an irresistible, crispy, and cheesy pizza.

And to elevate these delightful dishes to a whole new level of umami goodness, we have a special ingredient that steals the show: meaty mushrooms!

We’ll take you on a mouthwatering journey through three incredible recipes, each featuring the delectable, umami-rich flavor of mushrooms. These hearty and flavorsome creations are guaranteed to make your winter evenings filled with comfort and warmth.

Whether you’re a seasoned foodie or a passionate home cook, these pizza recipes are sure to awaken your culinary creativity. So, don your apron, preheat the oven, and get ready to experience the magic of mushrooms blending seamlessly with your favourite ingredients.

Get ready to embark on a culinary adventure that celebrates the epitome of winter comfort!

• Grilled Mushroom Salad Pizza
• Mushroom Bolognese with Hidden Veg
• Umami Mushroom Rigatoni

Umami Mushroom Rigatoni

Serves: 4

Ingredients:

• 250g rigatoni pasta (or another similar short pasta)
• 4 large portabello mushrooms
• 250g portabellini mushrooms
• 2 Tbsp olive oil
• 2 Tbsp butter
• 1 large bunch fresh thyme
• 4 garlic cloves, minced
• 2 Tbsp soy sauce
• ½ cup crème fraîche
• Salt and pepper, to taste
• 1 lemon, cut into wedges

Method:

1. Cook rigatoni in boiling salted water, until al dente.
2. Reserve 1 cup of pasta cooking water and drain pasta.
3. While the pasta is cooking, scrape out the black gills from the underside of the portabellos with a teaspoon. Cut each portabello in half and then cut each half into four chunky wedges.
4. Slice portabellinis into quarters.
5. Heat oil and butter in a large cast iron pan over medium-high heat.
6. Add garlic and cook, stirring constantly, until fragrant.
7. Add mushrooms and thyme.
8. Cook mushrooms, tossing them often until just tender and golden brown.
9. Pour in the soy sauce and cook until absorbed.
10. Turn the heat down.
11. Stir in the crème fraîche, salt, pepper, and a splash of pasta water.
12. Add cooked pasta and toss gently to coat in the mushroom sauce.
13. Keep adding pasta water as needed to achieve a silky, shiny sauce.
14. Serve pasta with squeeze of fresh lemon juice and extra freshly ground black pepper.

We celebrate the joy of comfort food that warms the soul and satisfies the taste buds.

As the cold winds blow outside, there’s nothing quite like indulging in a steaming bowl of pasta or savoring the delight of an irresistible, crispy, and cheesy pizza.

And to elevate these delightful dishes to a whole new level of umami goodness, we have a special ingredient that steals the show: meaty mushrooms!

We’ll take you on a mouthwatering journey through three incredible recipes, each featuring the delectable, umami-rich flavor of mushrooms. These hearty and flavorsome creations are guaranteed to make your winter evenings filled with comfort and warmth.

Whether you’re a seasoned foodie or a passionate home cook, these pizza recipes are sure to awaken your culinary creativity. So, don your apron, preheat the oven, and get ready to experience the magic of mushrooms blending seamlessly with your favourite ingredients.

Get ready to embark on a culinary adventure that celebrates the epitome of winter comfort!

• Grilled Mushroom Salad Pizza
• Mushroom Bolognese with Hidden Veg
• Umami Mushroom Rigatoni

Mushroom Bolognese with Hidden Veg

Serves 6

Ingredients:

• 500g portabellini or white button mushrooms
• 1 onion, finely diced
• 2 stalks celery, finely diced
• 1 large carrot, finely grated
• 1 large zucchini, finely grated
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 2 Tbsp tomato paste
• 2 x 400g tinned crushed tomatoes
• 1 cup mushroom or vegetable stock
• Salt and pepper, to taste
• Extra virgin olive oil
• 350g dried spaghetti
• Parmesan cheese, for serving
• Fresh parsley, for serving

Method:

1. Using a food processor, pulse the mushrooms until they are very finely chopped.
2. In a large saucepan add a drizzle of olive oil and the mushrooms.
3. Sauté until the mushrooms give off all their water and begin to brown.
4. Remove from the heat and set aside in a bowl.
5. In the same saucepan sauté the onion in a little olive oil. Cook until soft.
6. Add the celery, carrot, zucchini, garlic and dried oregano. Cook until the vegetables are very soft. Use your spoon or spatula to mash them in the pan so they break down.
7. Add the tomato paste and cook stirring constantly for 2-3 min.
8. Add the tinned tomatoes and stock, bring to a gentle simmer.
9. Allow to simmer for 30 min until reduced and thickened.
10. Taste for seasoning.
11. In a large pot of boiling salted water, boil the spaghetti according to package instructions.
12. Once al dente, drain the pasta.
13. Divide the spaghetti between bowls and top with the mushroom bolognese.
14. Sprinkle bowls with Parmesan cheese and fresh parsley.

We celebrate the joy of comfort food that warms the soul and satisfies the taste buds.

As the cold winds blow outside, there’s nothing quite like indulging in a steaming bowl of pasta or savoring the delight of an irresistible, crispy, and cheesy pizza.

And to elevate these delightful dishes to a whole new level of umami goodness, we have a special ingredient that steals the show: meaty mushrooms!

We’ll take you on a mouthwatering journey through three incredible recipes, each featuring the delectable, umami-rich flavor of mushrooms. These hearty and flavorsome creations are guaranteed to make your winter evenings filled with comfort and warmth.

Whether you’re a seasoned foodie or a passionate home cook, these pizza recipes are sure to awaken your culinary creativity. So, don your apron, preheat the oven, and get ready to experience the magic of mushrooms blending seamlessly with your favourite ingredients.

Get ready to embark on a culinary adventure that celebrates the epitome of winter comfort!

• Grilled Mushroom Salad Pizza
• Mushroom Bolognese with Hidden Veg
• Umami Mushroom Rigatoni

Grilled Mushroom Salad Pizza

Makes 2 medium sized pizzas

Ingredients:

• ± 500g store bought pizza dough
• 2 large portabello mushrooms
• 2 garlic cloves, grated
• 250ml tomato based pizza/ pasta sauce
• 300g mozzarella, grated
• 150g baby portabellini mushrooms, sliced in half
• 100g cherry tomatoes, sliced in half
• 1 head romaine or cos lettuce, torn or roughly chopped
• ¼ red onion
• 50g feta cheese, crumbled
• 2 Tbsp toasted seed mix
• Red wine vinegar, for dressing
• Olive oil, for cooking and dressing
• Salt and pepper, to taste

Method:

1. Preheat braai onto medium high heat.
2. Place a large pizza stone, cast iron pan or in a pinch a baking tray on the braai to preheat.
3. Brush portabellos with olive oil and season with salt and pepper.
4. Braai until tender and nicely charred all over. Set aside to rest.
5. Divide the pizza dough in two and roll out into rounds.
6. Place dough onto a flour dusted wooden board.
7. Drizzle with a little olive oil and spread the olive oil along with the garlic over the dough.
8. Spread with tomato sauce and scatter with mozzarella.
9. Dot portabellinis and cherry tomatoes all over. Season lightly.
10. Slide the pizza off the wooden board onto the preheated pizza stone.
11. Close the lid and cook until the base is crispy and the cheese has melted.
12. Repeat with the other pizza.
13. Place lettuce, onion, feta and seeds in a bowl. Drizzle lightly with olive oil and red wine vinegar. Season well and toss.
14. Pile a generous amount of salad on top of each pizza.
15. Finish with large chunks of the braaied portobello mushrooms.
16. Slice pizzas and serve!

Remember when avocado toast was the trendiest thing since sliced bread?

What we didn’t tell all those Insta foodies was that the latest craze was just an old favourite – guacamole – all dressed up with somewhere to go.

Guac is the ultimate every day, every night, party hard and laze-on-the-couch snack…which is why we’re celebrating World Guacamole Month this July.

• It might have originated as a saucy spread back in Mexico in the 1500s, and graced everything from traditional tacos to trendsetting burritos, but guacamole is nacho average accompaniment. It’s now a firm favourite the world over, and is used as a side, as a meal topper, as a dip, as a sauce, as a filler, even as an entire meal in its own right (hello 1 million+ recipes for avo toast).

That’s the power of guac for you. It’s quick and easy to make, it’s tasty and elevates any meal, and it’s incredibly versatile, adapting to pretty much any cuisine beyond Tex-Mex.

In SA, guacamole is perfect for braais and shisa nyama in the winter sunshine, as a kota topper, as a Gatsby filler, mixed with salsa on the side for bunny chow, or stuffed inside amagwinya with chakalaka. It replaces tartare sauce for your fish, sour cream for your baked potato and mayo in your salad. And the cherry on top is that it’s loadshedding friendly too!

Homegrown avocados are in season right now, with various varieties on shelf. Green-skinned or dark-skinned, you can’t go wrong with deliciously decadent local avos.

So, what are you waiting for? Guac and roll this World Guacamole Month and add an avo or two to your favourite dish in the form of the world’s favourite side, topper, and filler.

For further information and avo recipes, visit www.avocado.co.za , like them on Facebook @iloveavocadoSA and follow their account on Instagram @iloveavossa

5 Ingredient Chunky Guacamole

Serves 4

Preparation time: 10 minutes

Cooking time: 0 minutes

Ingredients:

• 2 avocados, peeled and stoned
• 1 tomato, chopped
• 1 red onion, finely diced
• Juice of 1 lemon
• Chilli flakes (optional)
• Salt and pepper, to taste

Method:

1. Dice the avocado, and place in a bowl with chopped tomato and diced red onion. Squeeze over the lemon juice and season to taste.
2. Mix lightly and serve.

Guacamole with a sting

Mash two avocados into a smooth consistency and add finely chopped garlic, onion and chilli (seeds removed) with the juice of a lime. Season with salt and pepper and a handful of chopped coriander. Be really daring and add a splash of Tequila!

Smooth guacamole

Mash two avocados into a smooth consistency and add finely chopped tomatoes, onion and garlic. Mix gently together with low fat cream cheese and salt and pepper.

Guacamole for the locals

Prepare the basic guacamole – two avocados, chopped onion, garlic, chilli and coriander.  South Africanise your guacamole – add chopped piquanté peppers or grated biltong…

When warm blankets just aren’t doing the trick, there’s only one thing to do – make yourself a hot Cape Town Gin cocktail!

If there’s one upside to winter, it’s being able to eat and drink things that you wouldn’t necessarily in summer: hot soups and stews, hot chocolate, but most importantly, hot gin cocktails.

A hot gin cocktail is like a cozy blanket for your soul – wrapping you in comforting warmth from the inside out.

Picture this…you and your friends huddled around the fire, sharing laughter and stories while sipping on a steaming cup of gin-fused delight! Just because the weather is miserable, it doesn’t mean you should be too. Cape Town Gin is sharing the perfect spice-infused recipe to warm you from head to toe this winter. And remember, when life gives you cold weather, make hot gin cocktails!

Hot Apple Gin

Ingredients:

• 50ml Cape Town Black Rhino Gin
• Cloudy apple juice
• 1 vanilla pod (sliced down the middle)
• Assorted spices (cinnamon sticks, star anise, cloves and cardamom)
• 1 cinnamon stick
• ½ orange slice

Method:

1. Add a generous amount of cloudy apple juice, the assorted spices and vanilla pod to a saucepan.
2. Heat until just before boiling.
3. Ladle into your mugs of choice, and add your Cape Town Black Rhino Gin.
4. Finally, garnish with a cinnamon stick and orange slice.

Oh so toastie!

• For more recipes follow Cape Town Gin on their social media platforms, Facebook @capetowngin, and Instagram @CapeTownGin; and for more information about Cape Town Gin visit their website www.capetowngincompany.co.za