Deliciously Nutritious Recipes with a South African Twist
Heritage Day on 24 September is a special time for South Africans to come together and celebrate the rich cultural diversity that makes this country so unique. While indulging in a traditional braai is always a delicious treat, we thought we’d put a healthy spin on some local flavour classics.
We’ve put together a range of tasty, healthy, and proudly South African recipes that honour local flavours while keeping your wellness goals in check. From braai winners to SA-inspired smoothies, these recipes will have everyone asking for seconds!
Braaied Vegetable Skewers with a Tangy Chakalaka Sauce
No Heritage Day celebration is complete without a braai, but there’s no need to stick to the standard menu of meat and salads only. These vegetable skewers are a quick and vibrant alternative (or addition!) that’s packed with nutrients and flavour. Paired with a tangy chakalaka sauce, this dish is a winner for everyone from vegetarians to all-round foodies.
Ingredients
Skewers
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 2 carrots, grated
- 1 red chilli, chopped (optional)
- 1 teaspoon curry powder
- 2 tomatoes, chopped
- Salt and pepper to taste
Chakalaka Sauce
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 2 carrots, grated
- 1 red chilli, chopped (optional)
- 1 teaspoon curry powder
- 2 tomatoes, chopped
- Salt and pepper to taste
Method
1. Prep your skewers
Chop the vegetables into bite-sized chunks, drizzle with olive oil, and season with salt and pepper. Thread them onto skewers and set aside.
2. Whip up a quick chakalaka sauce
Sauté the onions and garlic until soft. Add the carrots, tomatoes, and curry powder, cooking for another few minutes. Add salt, pepper, and chopped chilli for extra heat.
3. Get grilling
Braai the skewers over medium heat, turning occasionally until the vegetables are tender and slightly charred.
4. Serve
Serve with a generous dollop of chakalaka sauce on the side.
Milk Tart Inspired Smoothie: A Healthy Take on a South African Classic
Milk tart is an iconic South African dessert, but it may not always be aligned with your health and fitness menu for the week. This smoothie, inspired by the flavours of the traditional treat, offers all the creamy goodness with a nutritious spin. It’s perfect for breakfast or a pre-workout snack on Heritage Day!
Ingredients
- 1 banana (frozen works best)
- 1/2 cup almond milk (or milk of choice)
- 1/2 cup plain yoghurt
- 1 tablespoon honey or maple syrup
- 1/4 teaspoon cinnamon
- A pinch of nutmeg
- Ice cubes (optional)
Method
- Place all the ingredients in a blender and blend until smooth.
- Adjust the thickness by adding more almond milk if needed.
- Pour into a glass and dust lightly with a little more cinnamon for that authentic milk tart taste.
This smoothie is not only creamy and delicious but also full of protein, fibre, and healthy fats to keep you going all day!
Chicken Curry with Cauliflower Rice: A Low-Carb Heritage Delight
Indian cuisine is a cornerstone of South African culinary history, known for its fragrant spices and hearty dishes. This low-carb take on a classic chicken curry swaps out traditional rice for cauliflower rice, making it a lighter, low-carb option without losing any of the rich, aromatic flavours.
Ingredients
Chicken Curry
- 4 chicken breasts, cubed
- 1 large onion, diced
- 2 cloves garlic, minced
- 1 green chilli (optional)
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric
- 2 tbsp plain yoghurt
- 2 tomatoes, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
Cauliflower Rice
- 1 head of cauliflower, grated or blitzed in a blender
- 1 tablespoon olive oil
- Salt and pepper
Method
1. Prepare the curry ingredients
Heat the olive oil in a pan and sauté the onions until soft. Add the garlic and spices, cooking until fragrant. Add the chicken and brown on all sides. Pour in the tomatoes and stir in the yoghurt. Let it simmer for 20-25 minutes, allowing the flavours to develop.
2. Get the cauliflower rice going
Heat olive oil in a separate pan and sauté the cauliflower rice for 5-7 minutes until tender. Season with salt and pepper.
3. Serve
Serve the curry over the cauliflower rice and enjoy the delicious blend of spices with this low-carb alternative to a traditional dish.
Rooibos Infused Smoothie Bowl: A South African Superfood
Incorporating our proudly South African rooibos tea into a smoothie bowl is a great way to add some local flavour to your breakfast or dessert, while also benefiting from its antioxidant properties.
Ingredients
- 1 rooibos tea bag
- 1/2 cup hot water
- 1 frozen banana
- 1/2 cup mixed berries
- 1/4 cup plain yoghurt
- 1 tablespoon chia seeds
- 1 teaspoon honey
- Fresh fruit and granola for topping
Method
- Steep the rooibos tea bag in hot water for 5 minutes, then let it cool completely.
- In a blender, combine the cooled rooibos tea, banana, berries, yoghurt, chia seeds, and honey. Blend until smooth.
- Pour into a bowl and top with fresh fruit and granola for added texture and nutrients.
This smoothie bowl is bursting with flavour and provides a nutrient-packed start to your day.
Grilled Ostrich Steak with Pap and Tomato Relish: A High-Protein Take on a Braai Classic
Ostrich meat is a lean, high-protein alternative to beef, and it’s a total winner on the braai. Serve it with a side of pap and tomato relish for a true South African meal that’s both nutritious and delicious.
Ingredients
Ostrich Steak
- 4 ostrich steaks
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Salt and pepper
- Lemon wedges for serving
Pap and Tomato Relish
- 1 cup maize meal
- 3 cups water
- 1 tablespoon butter
- 2 tomatoes, chopped
- 1 onion, finely chopped
- 1 teaspoon sugar
- Salt and pepper to taste
Method
1. Get Grilling
Rub the steaks with olive oil, garlic, salt, and pepper. Braai them for 4 – 5 minutes on each side for medium-rare, or longer if you prefer well done.
1. Make the pap
Bring water to a boil, then gradually add maize meal while stirring. Reduce the heat and simmer for about 30 minutes, stirring occasionally. Add butter and season with salt.
3. Make the easy tomato relish
Sauté the onion in a pan until soft. Add tomatoes, sugar, salt, and pepper. Simmer for 10 minutes until thickened.
4. Serve
Serve the ostrich steaks with pap and tomato relish on the side, and a squeeze of lemon for freshness.
Celebrate Heritage Day the Planet Fitness Way
These proudly South African recipes will not only keep you satisfied on Heritage Day but also provide a healthy and nutritious take on traditional favourites. From grilled vegetable skewers to a milk tart-inspired smoothie, there’s something for everyone to enjoy. Embrace your heritage, enjoy the delicious South African flavours, and celebrate our incredible nation.
If you’re feeling inspired to move after fuelling up, consider heading to Planet Fitness for a workout on the public holiday. Whether you prefer a group class or a solo session, a little movement can leave you feeling energised and ready to enjoy the rest of your day!
