Dinners
Biryani’s demand technique and attention to detail to best enhance flavour and ideal meat tenderness. Mutton isn’t the most tender of meats, but the lengthy duration of this biryani’s cooking time ensures that it is tender This Chicken Akni is a spice delight. While spices don’t provide much from a macronutrient (carbohydrates, protein, fat) respect, their micronutrient (vitamin and mineral) and phytonutrient (such as antioxidants) contents are vastly beneficial, with much research surrounding each individual spice. Chicken legs and thighs (skinless to Typical South African stews aren’t often meatless, think of a vegetable potjie, not something that’s often heard of, however, the call to reduce meat intake is being heard louder than ever before, and with global warming, obesity and heart disease on the rise, a focus on sustainable, healthy consumption is becoming important. This vegetable stew offers a format South Africans are familiar with but boasts fibre-rich vegetables only. The benefits of vegetables are endless, from antioxidants, to fibre, to immune supportive vitamins and minerals, blood pressure reduction, blood glucose maintenance and much, much more. Add in beans, lentils, or paneer to increase its protein content while maintaining its vegetarian status and serve with rice. Butter chicken curry is a popular choice for its creamy composition. Chicken offers a lean protein, while the creamy elements provide fats, importantly the yoghurt reduces some of this as it is higher in protein. The spice blends used boast an array of micronutrients with many health benefits. This dish is served with rice to provide the main carbohydrate component and add in some veg or enjoy roasted on the side for a complete dish. A vegetable curry is a great way of enhancing the benefits of vegetables further with added herbs and spices. The variety of coloured vegetables in this dish offers multiple vitamins and minerals, with butternut boasting beta-carotene (converts to vitamin A), and green beans containing folate and fibre, amongst much else. Coconut milk The benefits of a good curry (due to its array of herbs and spices) have been previously outlined, and the addition of white fish to this dish offers further benefits, with popular choices including cod and haddock. White fish are low in fat with some species providing a source of omega-3 fatty acids. The addition of coconut milk not only adds creaminess and taste but also some protein, carbohydrates, vitamins, minerals (such as magnesium and potassium), and fats. The fats in coconut milk offer some mixed reviews, with the popularity of MCTs (medium-chain triglycerides), while the high saturated fat content should be considered (everything enjoyed in moderation is key). Paired with basmati rice as a carbohydrate, this dish is best served with grilled vegetables or salad on the side to ensure completeness. The beauty of a good curry is that it is not only warm and comforting, but it can be nutritionally dense and fragrant. Enjoy with some roasted vegetables on the side or added into the curry for a complete meal. Vegan dishes require careful consideration…does it contain protein? An iron-rich ingredient? What about something to assist in iron absorption? Is it a complete meal- so does it also contain vegetables, fats, and carbohydrates? And is it as delicious as its meat counterpart? In this case, yes to all the above! Boasting lentils and mushrooms for protein, iron-rich spinach and vitamin C containing tomatoes (assisting in the absorption of iron), this dish further includes nutrients from the butternut/pumpkin, and various herbs and spices, all resulting in a warm, comfort dish. Enjoy with rice. This dish is as South African as its people… warm, spicy, generous, and wholesome! Not to forget our love for meat and Mrs Balls chutney. Loaded with protein from mince, eggs, and milk, this dish ticks the box on keeping one full and providing sustenance. The addition of herbs, spices, chutney, and raisins add in the flavour, while the brown bread and rice add in carbohydrates and fibre
and delicious once cooked. The addition of lentils not only provides more protein, but also boasts complex carbohydrates and fibre. The layering of the rice in the dish soaks up the flavour and cooks within the sauce, also ensuring that each serving provides a balance of the contents of the dish. Serve with salad or vegetables on the side to complete.
reduce fat) offers more flavour than breasts due to being on the bone. While this dish provides protein, fats, and carbohydrates (rice and potatoes), an addition of vegetables is recommended to provide a balanced meal.
offers creaminess, while nutritionally it contains carbs, some protein, and fats. The rice is a great dish to pair with a curry as it serves as a vehicle to carry sauces and provides carbohydrates to the dish. The addition of a protein is recommended, although this dish can be enjoyed as is if you’re getting sufficient protein in your other meals. Paneer is a nice vegetarian option to add.
Boasting an array of herbs and spices, curries have been seen to be anti-inflammatory, provide antioxidants, and may have heart health benefits, amongst much else. This lamb meatball curry offers protein-rich meatballs, carbohydrates from the rice and raita (along with fats, protein, and probiotics from the yoghurt), some vegetables in the chutney, and a variety of herbs and spices.