• What would we do without the sandwich? A quick, easy meal that can be eaten hot or cold, anytime of the day, with a wide variety of breads and fillings to choose from. World Sandwich Day is celebrated every year on the 3rd of November, and what better way to celebrate than with a gourmet sandwich recipe? Chef Charne Wylie, from Capsicum Culinary Studio’s Pretoria campus, shares her recipe for her favourite sandwich – the Katsu Sando – one of the most popular sandwiches in Japan. INGREDIENTS 2 slices white bread, lightly toasted ½ tbsp butter ¼ tsp mustard…

    The fresh squeeze  Looking to add extra nutrients and vital vitamins into your everyday life? Look no further than freshly squeezed (or blended) vegetable juices! Don’t stress, we…

    Sweet, salty, sour, and bitter are four basic tastes that everyone is aware of. But did you know that there is a fifth basic taste, generally described as…

    Have you visited the Oranjezicht night market yet? Open from 5PM to 9PM, your Wednesday evenings are about to get even better. You’ll be able to stock up on some fresh produce and healthy whole foods to fill your pantry with local ingredients. There’s a holistic link between urban farming, Cape Town’s history and heritage, and a sense of place at the market. Local seasonal produce and transparent labelling uphold these values for a uniquely South African experience. Local food is lekker Food is at the forefront of the Oranjezicht market, and there are options for all! Vegans, vegetarians, and…

    Beans are an often neglected plant-based protein source that are versatile, budget-friendly and delicious! To help convince you to incorporate more beans into your diet, here is a breakdown of some of their many health benefits. High in fibre A majority of people do not consume the recommended amount of dietary fibre each day. Fibre is important for digestive health and maintaining a healthy weight. Cooked beans contain, on average, about 16 grams of fibre per cup, meaning that they are a great way to increase your fibre intake. Low fat Beans naturally contain only about 2-3% fat, which means…

    Stacked! Pancakes done four ways. What’s better than a warm flapjack slathered in syrup? A stack of them! Learn how to make flipping fantastic flapjacks plus four different flavour variations for every craving. Basic buttermilk flapjacks  TOTAL TIME 25 min | MAKES 8  INGREDIENTS 2 cups Self-raising flour ½ tsp Bicarbonate of soda 2  Eggs, whisked 1 ½ cups Buttermilk ¼ cup Caster sugar 40g Butter METHOD SIFT together the flour and bicarbonate of soda.  ADD the eggs, buttermilk and sugar and whisk until smooth.  MELT 1 teaspoon of butter in a frying pan. Pour ⅓-cups of batter into pan; cook pancakes…

    Baby marrow & sweet potato loaf Make this delicious and healthy Baby marrow & sweet potato loaf recipe at your next braai get together!  TOTAL TIME 1 hour 20 mins + cooling | SERVES 6  INGREDIENTS 1 tbsp Olive oil 1 Onion, finely chopped 2 Garlic, minced 2 tsp Rosemary, finely chopped 2  Large (300g) baby marrow, coarsely grated 1 Small (250g) orange sweet potato, coarsely grated 1 cup Self-raising flour 1 cup (80g) Parmesan-style cheese, finely grated ½ tsp Ground nutmeg 1 tsp Ground black pepper 5 Eggs, lightly beaten ½ cup Amasi or buttermilk* ¼ cup Sun-dried tomatoes in oil, drained, thinly sliced 2 sprigs Fresh rosemary, extra…