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Vegetarian Box Recipes 2/07/2020

Papaya Smoothie

The sweetest and smoothest way to start your day. 

  • Peel and roughly chop up some papaya and banana. 
  • Add some yogurt to the blender – followed by your papaya, banana, some ice and a tiny dash of salt. 
  • Blend well, until the fruit has turned into juice, and there are no chunks of ice left.
  • Sip, and start your day with a fresh, creamy smoothie from the stars.


Papayas are rich in fibre, Vitamin C and antioxidants. These all assist in decreasing the buildup of cholesterol in arteries and can help to reduce risk of heart-related diseases.  

Cheesy Spinach Bread Toastie

These crispy and cheesy sandwiches are sure to become a morning favourite!  

  • Heat some butter/oil in a nonstick pan over a medium heat. 
  • Spread one side of each spinach bread slice with some butter.
  • Crack the eggs into the pan and cook for 1 minute. Lightly pierce the yolk of each egg with the corner of a spatula. Cook for another minute. Carefully flip the eggs (it’s ok if they fold over). Cook for another minute, or according to how you like your eggs cooked.
  • Place the spinach bread in the pan, buttered side down, smear on some mayo and atchar, top with egg and some cheese. Season with salt and pepper. Place the other slice of spinach bread on top of each sandwich, with the buttered side facing out. Cook for 2-3 minutes per side, until golden brown. Remove from the pan and serve immediately.


The atchar provides a great sweet kick to the toastie, but a smear of apricot jam would also work super well.  

Veggie Feta Scramble 

Jam-packed veggie scramble of onion, garlic, cabbage, spinach and creamy feta.  

  • In a pan over a medium heat with a drizzle of oil and a knob of butter, fry 1 chopped onion, and a handful of shredded cabbage until soft. In the final 2 minutes add a clove of crushed garlic and a handful of spinach. 
  • In a bowl crack your eggs and whisk. Add in some chunks of feta and season to taste. 
  • Add the egg mixture to the veggie pan and cook, stirring constantly, until you reach your desired scramble consistency. 
  • Add in a sprinkle chopped parsley and tuck in. 


Remove from the heat just before it looks like it's the consistency you want, as the residual heat in the pan will carry on cooking the eggs. By the time you plate up, the consistency will be perfect. 

French Toast with Caramelized Oranges

The bruncher’s best friend – even better with sweet and sticky oranges

  • Peel 2 oranges and cut them into 5 slices on the round. Try to keep as much juice as possible, and set them aside in a bowl. 
  • Put 60g of sugar and 50ml of water into a pan and swirl (not stir) a little to dissolve the sugar. Then, slowly bring to the boil without stirring – until the syrup becomes a dark amber colour.
  • Once the caramel is ready, remove it from the heat and pour it over the oranges, along with any orange juice that's collected in the bowl. Evenly (and quickly) coat the orange slices in the caramel with a fork (the caramel is hot) and chill them in the fridge until the french toast is ready. 
  • Beat 2 eggs, slowly add in a glug of milk and whisk well.  
  • Slice some bread into medium-thick slices. 
  • Put the egg mixture into a shallow dish and soak the pieces of bread for about half a minute, turning to coat. 
  • Heat a pan on a medium heat with a drizzle of oil. Add the eggy bread and fry for a few minutes on each side until brown and crisp. 
  • Serve with the caramelized oranges – delish!


This would also work beautifully with some bananas. 


Potato Rosti, Poached Egg & Spinach

This brekkie is a real all-rounder: flavour, comfort, and all the goodness – all on one plate.

  • Peel and coarsely grate 1 potato per person – place the grated potato in a cloth and squeeze out as much liquid as possible. Then, place in a bowl and mix with 50g of melted butter and season (very) well.
  • Line a baking tray with either non-stick paper or a silicon mat. Spoon in 1-2 tbsp of the potato mixture and pat down firmly to make a 1cm thick rosti, keeping it tightly packed. Repeat this process for each rosti, then bake in the oven for approximately 10 minutes until golden and crispy. Let them bake a little longer if need be – who doesn’t love some extra crisp in the mornings?
  • Sauté some spinach with some grated garlic until wilted, season well. 
  • Poach your eggs in boiling water until cooked to your liking, or fry ‘em if you’re scared (we recommend sunny side up, always). 
  • Plate up the golden rosti – top with the garlicky greens, and finally, place your perfectly poached egg on its throne. Tuck in..


To take this brekkie to new heights, fry up some sliced mushrooms and add them to the stack!  



Waterblommetjie (botanical name Aponogeton distachyos), is considered to be a truly local delicacy by many South Africans. It grows in farm dams and still river waters, indigenous to SA and peculiar to the Western Cape. The young seed heads of the plants are harvested to create tasty bredies (hello, winter stews). Waterblommetjie is also known as wateruintjie (water onion) or vleikos in Afrikaans – and Cape hawthorn, Cape pondweed, and Cape asparagus in English. 

The flowers have a scaly formation and must be washed (preferably soaked) in salty water for 30 minutes prior to cooking to remove any sand lodged in between their pretty petals. 

This sweet-smelling flower can be made into a succulent traditional Cape waterblommetjie bredie (stew), or roasted or panfried and thrown into a salad. They make a delicious vegetarian meal – steamed and served with lemon aioli and crusty bread, or stirred into a risotto. One can also pickle the waterblommetjies, or make Veld and Sea’s delicious Wintery Waterblommetjie Soup.

This magical ingredient is high in minerals and vitamins, and the root is also edible. The stems, with their high juice content, make soothing treatments for burns and scrapes and take the pain out of sunburn – if the juice is applied every hour until the redness fades, keep that one on hand for summer.

Here are some of our favourite ways to eat this incredibly tasty and proudly indigenous ingredient. 

Waterblommetjie Frittata

This wonderfully tasty indigenous flower blooms amongst some spinach and onion.

  • Submerge the waterblommetjies in water with a bit of salt. Use your hands to gently open up the leaves to remove any dirt that may be hidden. Try keep them intact but don't worry if they split up into pieces. Drain once thoroughly cleaned. 
  • Boil the waterblommetjies for a couple minutes in boiling water until softened. Drain and refresh the waterblommetjies in cold water. Strain them and leave to cool for about 30 minutes. Once cool, roughly chop up your waterblommetjies.
  • Preheat the oven to 200°C. 
  • In a non-stick (oven-proof, ideally) pan, and some oil, on a medium heat. Add some finely diced onion and grated garlic. Sauté until soft and translucent. Add in the waterblommetjies and some rinsed and shredded spinach. Allow to simmer for a few minutes – set aside.
  • Add your eggs to a bowl and whisk. Add the vegetable mix – mix until well combined. Season well with salt and pepper. 
  • Place the mixture back into your ovenproof pan (or coat a pie dish with a dash of oil, then add the egg mixture). 
  • Bake the frittata until the top is brown and the eggs are fully set. Add a sprinkle of grated Royal (mild) Boerenkaas cheese for that added yummy layer. 
  • Serve warm with some toasted bread. 


Waterblommetjies have a high content of Vitamin C – great for an immune system boost

Waterblommetjie Tempura 

A great starter – a little bit more effort but so worth it! 

  • Submerge the waterblommetjies in water with a bit of salt. Use your hands to gently open up the leaves to remove any dirt that may be hidden. Try keep them intact but don't worry if they split up into pieces. Drain once thoroughly cleaned. 
  • Steam the waterblommetjies for about 15-20 minutes until tender – set aside to cool. Alternatively, you can boil the waterblommetjies for a couple minutes in water. Drain and refresh in cold water – strain them and leave to cool for about 30 minutes. 
  • Whisk 50g of cake flour, 50g of corn flour, 5g of yeast, and 100ml of sparkling water together – to form a thick, runny, bubbly dough. Set aside to stand. 
  • Dip the cooled waterblommetjies in the tempura batter and slowly drop them in the deep-fryer, or a pot with hot oil that’s at 180°C. Drain on kitchen paper, and season them well with salt when removed from the oil. 
  • Dipping sauce options
  • Creamy dipping sauce: Mix together some yoghurt, grated garlic, orange or lemon juice, chopped chilli, salt, pepper and chopped parsley. 
  • Asian dipping sauce: Mix together some soy sauce, chopped chilli, grated garlic, and honey. 
  • Serve with your delicious dipping sauce. 


Don’t overcrowd the pot when frying the waterblommetjies, give them space to turn golden.  

Pan-fried Waterblommetjies with Garlic Butter

A perfect side to any winter warmer.

  • Submerge the waterblommetjies in water with a bit of salt. Use your hands to gently open up the leaves to remove any dirt that may be hidden. Try keep them intact but don't worry if they split up into pieces. Drain once thoroughly cleaned. 
  • Halve the waterblommetjies lengthways. 
  • Place a pan over medium heat with some oil and butter. Once the butter has melted, place the waterblommetjies into the pan, cut side down. 
  • Pop on the lid and allow them to get golden and soft, giving them a shift every so often, but leaving the lid on so they steam soft while turning golden. This should take about 15-20 minutes. 
  • Once cooked through, add some grated garlic, some chopped chilli and fresh herbs to the pan. Heat until fragrant, stirring occasionally. Add another knob of butter, and a squeeze of citrus. Season well. 
  • Toss through some salad leaves, crumbled feta and you have yourself a salad of dreams. Or serve with some crusty bread for a country-style wonder!


For a healthier approach, steam the waterblommetjies for 15-20 minutes, until tender – set aside to cool. Alternatively, you can boil them for a few minutes in water until tender. Drain and refresh in cold water.

Roushanna Gray’s Winter Waterblommetjie Soup

Served with a simple side salad and some cheesy atchar toast – by Roushanna Gray, Veld and Sea.

  • Wash your waterblommetjies! The "scales" or petals of these aquatic flowers can often hold sand, so soak them well in salty water for at least half an hour to help remove any dirt. Use your hands to gently open up the petals to remove any dirt that may be hidden. Drain and set aside. 
  • In a large pot over medium heat, add 2 tbsp of oil/butter. Sauté 2 sliced onions, 2 minced cloves of garlic, some bay leaves and a whole sprig of herb – thyme, rosemary or oregano would work well – until the onions are translucent and sweet. 
  • Remove the herbs. Add a handful of parsley and cook for another 5 minutes – stirring with a wooden spoon, so that nothing sticks to the bottom of the pot. 
  • Then, add all your trimmed green beans, 500g of peeled and chopped potatoes, your rinsed waterblommetjies (reserve some for steaming for garnish), 4 stalks of rinsed swiss chard, 2 cored, peeled and chopped apples, 1L of stock and 1L of water. Bring to the boil and then simmer on a low heat until the potatoes are soft. 
  • Steam the remaining waterblommetjies until soft (for garnish), and set aside. 
  • Remove the soup from the heat, and blitz it up with a hand blender until smooth. Season to taste.  
  • Garnish with a swirl of yoghurt, a scrunch of salt and pepper, and top with the steamed waterblommetjies. 
  • Serve with a simple salad of rinsed and shredded salad leaves and feta tossed together with your favourite salad dressing – AND slice up some toast, butter it up and top with some sliced Royal (mild) Boerenkaas cheese and a dollop of atchar. YUM! 


Another fantastic garnish would be bright yellow suurang (Oxalis) flowers foraged from your garden. 


Waterblommetjie Lentil Bredie

OOne of Ouma’s classics from her delectable recipe collection.

  • Submerge the waterblommetjies in water with a bit of salt. Use your hands to gently open up the leaves to remove any dirt that may be hidden. Try keep them intact but don't worry if they split up into pieces. Drain once thoroughly cleaned.  
  • Heat a large pot, over a medium heat with a drizzle of oil. Sauté some chopped onion until soft and translucent. Add some lentils, some grated garlic and cumin. 
  • Cook for a few minutes, shifting occasionally. 
  • Pop in some roughly chopped carrots and a tin of chopped tomatoes, and bring to the boil. Reduce the heat and let simmer for 30 minutes, or until the lentils are cooked, and the sauce has thickened. Add some sliced cabbage and your waterblommetjies – cook for another 15-20 minutes until softened. Season to taste. 
  • Serve with rice, pap or mash – and don’t forget the atchar, lekker!


Why not add some Mother in Law spice mix when browning the lamb? Delicious, but remember to add to taste. You can always add more as you cook, but you can't add less.


Waterblommetjie Spanakopita

A classic mediterranean dish with an extra tasty South African twist! 

  • Submerge the waterblommetjies in water with a bit of salt. Use your hands to gently open up the leaves to remove any dirt that may be hidden. Try keep them intact but don't worry if they split up into pieces. Drain once thoroughly cleaned. 
  • Boil the waterblommetjies for a couple minutes in boiling water until tender. Drain and refresh the waterblommetjies in cold water. Strain them, and leave to cool for about 30 minutes. Once cool, finely chop your waterblommetjies.
  • Sauté half a chopped onion, in a pan with some butter, for a few minutes until softened. Add the chopped waterblommetjies and cook for a few minutes. 
  • Pour the waterblommetjies and onion into a mixing bowl and add some lemon juice, 2 eggs (lightly beaten), 100g Boerenkaas or feta, a pinch of nutmeg, ½ cup of breadcrumbs and salt and pepper to taste. Mix well.
  • Cut some phyllo pastry into strips (use two sheets of pastry, otherwise the pastry is too thin), and brush with butter.
  • Take a scoop of your waterblommetjie mixture, and begin folding from the bottom up – you will want to maintain a triangle. Continue folding the triangle upward until you reach the top. Look up ‘How to Make Spanakopitas at Home’ online if you are uncertain of this technique. 
  • Brush with butter after each fold – a final brush of butter sticks it closed – and then into the oven for 15-20 minutes, or until the pastry is a golden brown. 


Waterblommetjies are considered a green veggie. Including many green veggies in your diet is important as they are some of the most nutrient-dense foods. They are packed with vitamins, minerals, a variety of antioxidants and fibre, while remaining low in calories.


Pickled Waterblommetjie

Pickling is addictive – it not only preserves the ingredient, but it also enhances the flavour and texture. 

  • ubmerge the waterblommetjies in water with a bit of salt. Use your hands to gently open up the leaves to remove any dirt that may be hidden. Try keep them intact but don't worry if they split up into pieces. Drain once thoroughly cleaned, then roughly slice when cool enough to handle. 
  • To make the pickling liquid: add 1 cup water, ⅓ cup white wine vinegar, 2 tbsp. sugar or sweetener of choice to a pot and bring to simmer. Stir until sweetener is dissolved. Then, add the waterblommetjies – simmer for a couple minutes, then set aside to cool. 
  • Store in the fridge overnight, or at least for 1-2 hours, before serving.  


The perfect crunchy addition to a salad or burger!


Much like the diversity of South Africa’s languages, cultures, and heritage, it has an inspiringly varied cuisine. Our long (and fraught) history of interaction between peoples has meant our food varies from indigenous cooking to Cape Malay, to European, to Indian – the flavours, ingredients, and styles of cooking are so different from one another, making our beautiful home a super exciting food destination. 

In this week’s box, we have local ingredients that’ll really make you proud! These include indigenous waterblommetjies (meaning “little water flowers”), Nuru Pickles’ atchar, Atlas’ Mother-In-Law spice mix (living up to its name – bold and assertive!), freshly caught Greenfish snoek, Herdsman lamb shank & neck, gluten-free spinach bread from Spinach King, authentic Royal (mild) Boerenkaas cheese from Gay’s Dairy, Camelot feta cheese – and the list goes on. 

Use these exciting, local goodies to dive into some South African classics: good ol’ bobotie, a traditional lamb stew, sticky apricot snoek, spiced butternut soup, vetkoek with curried mince and atchar, Boerenkaas savoury scones. The options are at your fingertips and they are plentiful. 

Geniet! | Ukujabulela! | Ukonwabele!| Enjoy! 

Lentil Bobotie

The organic brown lentil bobotie of your dreams.

  • Thoroughly rinse 400g of lentils and remove any shriveled guys, or any debris. 
  • Add your rinsed lentils and 4 cups of water to a pot – bring to a boil. Reduce the heat and very gently simmer for 20-30 minutes. Add more water as needed to keep the lentils just covered. 
  • When the lentils are cooked and are no longer crunchy, drain them and return them to the pot. Season with salt. 
  • Preheat the oven to 190°C. Take 1 or 2 slices of bread and put them in a shallow dish with some water or milk. Let them soak up the liquid for a few minutes until they become soggy and fall apart.  
  • Heat a pot over a low heat with a drizzle of oil, and fry 2 chopped onions until golden and soft. 
  • Add 3 crushed garlic cloves, 2-3 tbsp garam masala, 1 tbsp of both cumin and coriander, 3 tbsp medium curry powder, some curry leaves and 2 tsp turmeric powder. Cook for 1-2 minutes, until fragrant – add the lentils and stir to heat through and combine. 
  • Add 2 diced carrots, 125ml fruit chutney, your soggy bread, some chopped dried apricots or raisins (optional) and 1 egg.
  • Mix well and cook on a medium heat for 10 minutes, 
  • Transfer the mince mixture to an ovenproof dish – smooth the top and arrange some bay leaves on top. 
  • In a bowl, mix ½ a cup milk with 3 beaten eggs and season with salt and pepper. Pour this eggy mixture over the ‘mince’ and bake for 45 minutes – until the top is golden and set. Cut yourself a lekker (big) square of that goodness!


If you don’t have the spices to make a classic bobotie, why not use the Mother in Law Spice mix and some curry leaves? Add 1 tbsp first, then add more to taste, as it has some heat built into it. 

Veggie Stew with Falafel Meatballs 

If a stew was a heartwarming hug, this would be it.  

  • Heat some oil in a pot over a medium-high heat – cook up some diced onion and carrot until soft, for about 5 minutes. Add some grated garlic, tomato paste, and some Mother In Law Spice Mix (to taste, it is spicy), and cook until the garlic is fragrant and the tomato paste has darkened, for about 2 minutes. 
  • Add some cauliflower florets, diced butternut, cubed potato, any leftover veggies you have, enough veg stock to submerge them, a dash of Worcestershire sauce, some chopped herbs, bay leaves, and a dash of red wine (because level 3).
  • Bring to a boil. Then, cover and reduce the heat to a simmer until the veggies are tender and the sauce has thickened, for about 30 minutes. Remove the lid to speed up the thickening process. 
  • Season to taste, adding more spice mix if necessary. Add some pre-cooked falafel meatballs, and stir through to warm. Remove the bay leaves and garnish with some good ol’ parsley before serving.
  • Serve your hearty veggie stew over some classic pap, or rice. 


For an added creamy layer, mix some chopped parsley with yogurt, olive oil and salt – and dollop on top.  

Lentil Shepherd's Pie

A heartier take on an original shepherd's pie – slow cooked lentils and creamy mash are a culinary-match made in heaven.

  • Over a medium-high heat, with a drizzle of oil, fry 2 roughly chopped onions, 1 chopped carrot, a couple of crushed garlic cloves, some sliced chilli (to taste), a few small sprigs of your favourite hard herbs (like rosemary or thyme), 2 bay leaves and the lentils. Fry these aromatics for about 5 minutes until the veggies have softened and lightly browned (and your kitchen smells like the heavens). Remove from the heat – add to a large, deep, ovenproof baking dish or a casserole pot with a heavy lid.
  • Pour some diluted stock over the top, until ½ -¾ covered, and a small glug of wine – if you so wish. Seal over the pot tightly with thick tin foil or a heavy lid that seals well – this is vital for keeping all the moisture and flavour in. 
  • Pop this into a preheated-to-100°C-oven for 8 hours (or overnight) – the longer the better. Once cooked, remove from the oven. You can drain some of the excess liquid of the sauce if you prefer a drier base. 
  • Make your mashed potatoes by first bringing a large pot of salted water to the boil. Add in about 500g chopped potatoes to the water and cook until soft. Drain the water and mash. Add a generous knob of butter, seasoning (to taste) and a glug of milk. Mash until smooth and creamy. 
  • Pile the mash on top of the lentil base and smooth out with the back of a spoon. Bake the pie in the oven at 200°C for 10-15 minutes, until the mash browns on the top. Hello winter comfort!  


For an added yummy layer, you can sprinkle over some grated cheese or chopped nuts over the mash for that melty, crunchy topping. 

Spiced Butternut Soup 

Fills the belly and warms the heart during the chillier months.

  • Peel and roughly cut up some butternut and carrot. Grate some garlic. Zest up some orange. Roughly dice some onion. 
  • In a big pot over a medium heat, sauté the onion and garlic until softened and lightly browned. Add the rest of the veg, with some curry leaves and your preferred spices – nutmeg, cinnamon, curry spice (and the likes) – sauté for a few more minutes. Add some stock to submerge the veggies. 
  • Bring the pot to a boil. Then, reduce to a low heat and let simmer (covered) for 30 minutes. Check to see if the vegetables are soft – cook a bit longer if they are still too hard. 
  • Take the pot off the heat. Using a hand-held blending stick, blend the soup until smooth. Season with salt and pepper and some orange zest. 
  • Serve up with some freshly chopped parsley sprinkled over and some chopped nuts of your choice for all the texture and healthy fats. 


Add some coconut cream for a creamier soup – and an immune system boost, thanks to a lipid called lauric acid that has antimicrobial and anti-inflammatory properties.

Savoury Vetkoek

Served with curried falafel and atchar. 

  • Mix 5 cups of flour, 10g of yeast, 15ml of sugar and 5ml of salt in a bowl. 
  • Slowly add 2½ cups of lukewarm water, until a soft dough forms (you may need more or less of the water). 
  • Put the dough onto a floured surface and knead until it’s smooth and elastic. This may take 15-20 minutes. 
  • Put the dough into a greased bowl with cling film on top – let the dough rise for 30 minutes.  
  • Roll the dough into a 2-3cm thick layer and cut out some circles with a cookie cutter. Drop the circles into a pot with hot oil coating the base. Fry until golden brown all over, turning them as they colour. 
  • In a large pan over a medium heat, crumble up and fry some falafel meatballs with a drizzle of oil until browned. Add some diced onion and sauté until soft and translucent. 
  • Add some grated garlic, curry leaves, and Mother in Law spice (to taste). Fry for a few minutes until fragrant. 
  • Add 30ml of tomato paste and cook for a few more minutes. Then, add 30ml of chutney or atchar, a handful of chopped dried apricots (or any other dried fruit of choice), and ½ a cup of water – then lower the heat. 
  • Season to taste, cover, and let simmer on a low heat for 30 minutes. Add a diced potato and some peas. Cover again, and cook for another 30 minutes. 
  • Cut your vetkoek in half and fill with the curried falafel. Sprinkle over some chopped parsley, and add a dollop of yogurt for a cooling creamy layer – serve with atchar on the side!


Assess the liquid as you go, adding more as needed, and removing the lid if you need to speed up reduction. 


What’s a braai without a braai broodjie?

  • Start by slicing some bread of your choice. Melt some butter – using a pastry brush, brush butter on both sides of the bread.  
  • Filling 1: Pickled waterblommetjie or radish, cheese, atchar
  • Filling 2: Cheese and caramelised onion
  • Filling 3: Mushrooms, spinach, cheese
  • Prep the fillings, and then make the sarmies. When the braai is ready to go, fit the braaibroodjies in a braai grid snuggly. Place the grid on the braai over hot coals, until the bread is beautifully charred and toasted, and the cheese is melted


You could also do these in the oven if you aren’t lighting the fire. They will be almost as delicious! 

Boerenkaas Savoury Scones 

Not just your ordinary scone… 

  • Preheat the oven to 220°C – ready a baking tray, generously sprinkled with flour.
  • Sift and mix 4 cups of flour, 2.5 tbsp baking powder, 4 tbsp castor sugar and a tsp of salt.
  • Rub 110g of cold butter into the dry ingredients with your fingertips, until it resembles crumbs.
  • Add 1 cup of milk to the crumbs and mix until it comes together as a loose dough.
  • Add ½ - 1 cup of grated Royal (mild) Boerenkaas cheese and incorporate this into the dough. Don't over mix, as this will make the scones tough and dense.
  • Press the dough into a 3cm slab on a well floured surface, using your hands or a rolling pin. 
  • Use a round cup or cookie cutter to cut the dough into scones. Place on the baking tray and bake for 8 minutes until golden
  • Serve the cheese scones fresh from the oven. Grab the jam and tea! 


Serve these cheese scones as a sweet snack with butter and jam, or a savoury snack with cream cheese and sundried tomatoes.


Butternut Gratin

A deliciously creamy and nourishing side to a simple salad. 

  • Preheat the oven to 180°C. Peel, deseed, and thinly slice the butternut into rounds/halves. Thinly slice some onion. Thinly slice some garlic. 
  • Place a large pan over a medium-high heat with a drizzle of oil or a knob of butter. Sauté the onion and garlic for a few minutes until soft. Add some spices – think: nutmeg, a pinch of curry powder and cumin all to taste – or you can add some Mother in Law Spice Mix. Add the butternut slices and sauté for 4-5 minutes. Season to taste.
  • Transfer the butternut and onion mix into an ovenproof dish. Smother in cream and season. Top with some grated cheese and fresh chopped herbs. Bake in the oven for 30-40 minutes until soft and golden.


Butternut is full of beta-carotene and alpha-carotene, which your body converts to Vitamin A. Vitamin A is a powerful immune booster, free-radical fighter and eye-sight improver. 


Raw Cabbage & Feta Salad

Creamy, fresh, sweet and savoury all in one. Delectable!  

  • Slice some cabbage, grate a few carrots, chop some dried fruit – apricots would be great (or even cranberries) and crumble some feta. Toss them together in a bowl with a drizzle of olive oil, a squeeze of orange juice, and some seasoning. 
  • Plate up your rustic salad on a bed of leaves, on a sandwich, or over your favourite cooked grain. 
  • Garnish with some chopped nuts, toasted seeds, or leftover fresh chopped herbs.


Cabbage is a great source of Vitamin K, which is vital for wound healing and bone health.


Roasted Garlic and Butternut Hummus

Garlic, butternut, chickpeas, fresh herbs, oil – plus, toasted pumpkin seeds

  • Peel and roughly dice some butternut. Coat in oil with some cumin, salt, pepper, some picked fresh herbs and 2 cloves of whole garlic. Spread out on a baking tray, and roast until soft and golden. In a food processor, blend the contents of the butternut tray with some tahini, a drained and rinsed tin of chickpeas, and more oil (if needed). 
  • Taste to test and add more salt, pepper, citrus juice, and sweetener to taste. 
  • Toast some pumpkin seeds in a pan until beginning to colour. 
  • Serve the hummus – topped with some golden pumpkin seeds. 


Smear on some delicious toasted spinach bread, drizzle with some herby yogurt, and you have yourself a simple winner! 


Cape Malay Mince Cabbage Cups with Pickled Onion

Cape Malay-spiced falafel served in cabbage cups with pickled red onion, and parsley – fun to make, even more fun to eat. Oh, and carb-free.  

  • Peel and thinly slice up some red onion. Place into a bowl. Pour over some red wine vinegar, sweetener of your choice and a splash of water. Toss to coat, and set aside. 
  • Cut off the cabbage base and separate the leaves into cute little cabbage cups. 
  • In a pan with a drizzle of oil, fry some grated garlic and chopped chilli. Crumble some falafel into the pan, and brown (shifting occasionally). Add some Mother in Law Spice and cook for another 1-2 minutes until fragrant.
  • Spoon your malay-spiced falafel into your cabbage cups and top with some pickled red onion, a dollop of yogurt, and fresh herbs.  


Larb is a type of Lao meat salad that is regarded as the "unofficial" national dish of Laos – it’s also eaten in Thailand. Larb mostly consists of spiced ground meat which is often served inside a lettuce or cabbage cup. 


Malay-Spiced Caramelised Onions 

Caramelised onions make any meal more exciting – and with the addition of Mother in Law Spice, these onions are a real winner.

  • Slice your onions into thin half-moons. 
  • Place a pan over a medium heat with a drizzle of oil. Add your onion and some curry leaves. Cook the onion for about 15 minutes, stirring regularly, until the onions become caramelised, browned and soft. Then, add some Mother in Law Spice mix (to taste).  
  • After a few more minutes, add a splash of water to prevent things from burning while it cooks.
  • In the last few minutes, add a knob of butter and some seasoning.


You can also add crushed garlic, extra herbs or chilli to these onions to put your own creative spin on them – store in the fridge for up to a week.

Papaya Panna Cotta 

Vibrant, fruity and creamy papaya panna cotta   

  • Peel and deseed the papaya. Place into a food processor and blend until smooth. Pass through a sieve to remove any lumps. You will need 1 cup of papaya purée. 
  • Place 1¼ cup of whipping or double cream, 1 cup of milk, and 5 tbsp sugar in a saucepan over a medium heat – cook until sugar is fully dissolved, about 3 minutes. Then, turn heat to high and bring to a boil, about 1 minute.
  • Dissolve 2 tbsp gelatine powder in 2 tablespoons water. Leave to bloom for about 5 minutes.
  • Add 1 cup of papaya purée and gelatine to the cream mixture. Mix thoroughly and strain through a fine sieve into a jug. 
  • Pour into individual glasses or ramekins and chill for 4-6 hours in the fridge.


Panna cotta is an Italian dessert of sweetened cream thickened with gelatin and molded.

Flapjacks with Apple Compote

Flapjacks for the whole family – top them as you wish. These are served with a simple apple and cinnamon compote.

  • In a small pot, combine 2 apples (peeled and sliced), 1 tbsp sugar and 50ml of water. Bring to a boil. Then, reduce to low and simmer for 20 minutes, or until the apples are tender. 
  • Remove the pot from the heat and stir through some orange juice and zest – add some cinnamon to taste. 
  • Sift 1 cup of flour, 2 tsp baking powder, ¼ tsp salt, and 4 tbsp sugar in a bowl. 
  • In a separate bowl, mix 1 egg yolk (keeping the white in a separate bowl), 1 cup of milk, ½ tsp vanilla extract, and ¼ cup of canola oil. Add the dry ingredients and mix until smooth. 
  • Beat the egg white until a stiff peak forms and gently fold into the batter. Do not overmix as your batter will not be as fluffy. 
  • Use a ¼ cup to make 3 or 4 flapjacks in your pan (depending how big your pan is) and cook in some melted butter for a few minutes on each side, or until golden brown.
  • Serve with the apple compote, and a drizzle of yogurt for that creamy touch!   


If you have some dried fruit, chop it up and add it in with the apples to soften. 


Melktert came about when the Dutch settlers landed in the Cape in the 1600s – try find a South African who doesn't love a cinnamon covered slice of this creamy dessert. 

  • Break up 300g of your favourite biscuits (Tennis biscuits, Marie biscuits or Nuttikrusts are all great options) into fine crumbs by hand, or by using a food processor, and mix in 150g melted butter until well combined. Press the biscuit crumbs into a lined pie tin and pop into the freezer while you make the filling
  • Heat 2 cups of milk in a pot on the stove, until just before it boils. 
  • Lightly beat 2 eggs in a bowl. Then, add 80g of castor sugar and 3 tablespoons of cornstarch – mix until smooth.
  • Slowly pour the hot milk into the egg mixture, while whisking constantly (to avoid the eggs scrambling).
  • Return the mixture to the pot over a medium heat, rapidly whisking while slowly heating it up. Keep stirring while it thickens, for about 10-12 minutes, preventing it from catching on the base or becoming lumpy. 
  • Remove the mixture from the heat and stir in 2 tablespoons of butter until combined. 
  • Pour mixture into the prepared base and allow to set in the fridge.
  • Just before serving, sprinkle with ground cinnamon.  


Add a cinnamon stick and even a vanilla pod or seeds to the milk while you are heating it up for even more flavour and warmth. 

Malva Pudding with Homemade Custard

Oh sweet, sweet malva, you make us proud!  

  • Heat the oven to 180°C. Beat 2 eggs and 1 cup of sugar until light and fluffy. Beat in 30ml of apricot jam. 
  • Melt 30ml butter in a small pot on a medium heat – add 5ml vinegar and 125ml milk. 
  • Sift 310ml flour, 5ml bicarb and a pinch of salt together – add to the creamed egg mixture, alternately with the milk, until all are well combined. Pour into a deep round dish or an ovenproof casserole dish, 
  • Bake at 180°C for 45 minutes until the top is nicely browned.
  • For the sauce: bring 125ml of butter, 250ml of cream, 125ml of sugar and 125ml of water to the boil and simmer – add 4 star anise (optional), 5ml vanilla essence and 30ml golden syrup, and stir constantly for 5 minutes. Remove from the stove, and pour over the hot baked pudding.
  • For the custard, place a pot over a medium-low heat – pour in 600ml milk and the seeds from 1 vanilla pod, or a splash of vanilla essence. Scald the milk by bringing it to the boil very briefly, then removing from the heat. Leave to cool slightly.
  • In a large mixing bowl: whisk 4 egg yolks with 2 tbsp caster sugar, and 1 tbsp corn flour, until pale. 
  • Gradually add the warm milk, a ladle at a time, whisking well before each addition.
  • Pour the mixture back into the pot and cook gently on a low heat for about 10-15 minutes or until thickened – whisking continuously. If the egg starts to scramble when making the custard – take it off the heat and pour through a sieve to remove any lumps. 
  • Serve your warm malva pudding with creamy homemade custard.


Be creative with your pudding and use some Amarula Cream in the sauce. Or to make Brandy Pudding, add 100ml chopped walnuts and 100ml pitted dates to the batter, and add 100ml Brandy to the sauce.

Twisted Vetkoeks

With chocolate espresso dipping sauce. 

  • For the sauce: heat 125g of 70% dark chocolate, 1 tbsp syrup, 1 tsp instant coffee (mixed in 1 tbsp hot water), and 150ml double cream in a saucepan over low heat until the chocolate has just melted. Set aside until needed.
  • Mix 5 cups flour, 10g yeast, 15ml sugar and 5ml salt in a bowl. 
  • Slowly add 2½ cups of lukewarm water, until a soft dough forms (you may need more or less of the water). 
  • Put the dough onto a floured surface and knead until it’s smooth and elastic. This may take 15-20 minutes. 
  • Put the dough into a greased bowl with cling film on top and let the dough rise for 30 minutes.  
  • Divide the dough into little balls. Then, roll the balls into strips and shape the strips into twists. Fry the twists in hot oil until golden brown, about 1-2 minutes on each side. Remove with a slotted spoon and drain well.
  • Mix 100g castor sugar and 2 tsp cinnamon together and sprinkle over the vetkoek twists. Serve with the chocolate sauce on the side.