Sunday Times Books LIVE Community Sign up

Login to Sunday Times Books LIVE

Forgotten password?

Forgotten your password?

Enter your username or email address and we'll send you reset instructions

Sunday Times Books LIVE

Three recipes from local Gourmand-acclaimed cookbooks

What do Ruth Jeftha, Mimi Jardim and Mpho Tshukudu have in common? These talented chefs have an unparalleled passion for food which has not gone unnoticed by the international culinary scene.

As recent recipients of the prestigious Gourman World Cookbook Awards they have both skill and style.

Take a sneak peek at a few of the recipes which appear in the acclaimed chefs books…

Huis Kombuis – The Food of District Six
Editor: Tina Smith
Contributor: Ruth Jeftha

 
 
 
 

RAISIN LOAF

On a Sunday, my mother baked our favourite raisin loaf that I shared with a friend. She baked it in an iron pot placed downstairs over hot coals. We bought the raisins at Wellington Fruit Growers because they were fresher and cheaper than at the babbie shops. After school on Mondays, my friend Audrey would come over for raisin loaf. She thought it was good enough to eat without butter but I ate it with butter.

For a small loaf
220 g cake flour
¼ teaspoon sugar
¼ teaspoon salt
1 egg
½ cup milk, luke warm
1 cup raisins
¾ sachet dry yeast
Butter for greasing
Prepare the dough by mixing all the ingredients, except butter, in a dish. Using lukewarm milk, knead until all ingredients are well combined. Cover with a cloth and let it rise.
Preheat the oven to 180°C. Grease the bread tin with butter and spread dough evenly into the bread tin. Give it a little time to rise. Bake for 50–55 minutes until the bread is golden brown. Cool on a rack.

 
 

My Portuguese Feast
Mimi Jardim

RAYMOND’S TRAVELLING PERI-PERI CHICKEN
Serves 4–6

Piri-piri chicken is Portugal’s gift to the world and my husband Augusto passed on this gift to his children. My son Raymond then continued the tradition by adding flavours of his own, depending on which country he is visiting. My grandson Marco is next in line…

Ingredients
1 medium-sized (1–1,2 kg) chicken salt, to taste pepper, to taste
100g soft butter
whole piri-piri chillies, crushed (use 3–5 chillies for medium or 5–10 for hot)
10ml lemon juice
2–4 cloves garlic, crushed
5ml paprika
12,5ml olive oil
sprigs of rosemary and thyme tied together to form a brush

Sauce
2 cloves garlic
20ml butter (plus 12,5ml olive oil, optional)
piri-piri chillies
(or peri-peri sauce), to taste juice of half a lemon
5ml chopped parsley

Rinse and dry the chicken and spatchcock it (cut it open through the back and flatten it). Cut slashes into the flesh of the thick parts of the chicken.

Make a paste of the remaining ingredients (other than the rosemary and thyme, and the sauce ingredients) and rub it over the inside and outside of the chicken. Allow to marinate for 2 hours. Grill or braai the chicken, turning regularly and using the rosemary and thyme brush to baste it with the marinade/paste every time it is turned. Serve with the sauce.

To make the sauce, fry the garlic cloves in the butter. Add the piri-piri chillies or sauce, lemon juice and parsley. Remove the garlic and serve.

 
 

Eat Ting – Lose Weight, Gain Health, Find Yourself
Mpho Tshukudu, Anna Trapido

SORGHUM FLAPJACKS
Makes 10

1½ cups fine sorghum meal
1 tsp bicarbonate of soda
1 tsp brown sugar pinch of salt
1 egg
2 tbsp melted butter
1 cup amasi (soured milk)

Combine all the dry ingredients in one bowl and the wet ingredients in another. Mix wet into dry. Lightly grease a frying pan and heat to a medium heat. Drop spoonfuls of batter into the pan. When bubbles form on the visible top side and the mixture no longer looks runny, turn the flapjack and cook through (about 3 minutes per side). Make sure to cook the first side for 3 minutes because if you try to flip the flapjacks before then, they will crack in the middle.

Tips
We have served the flapjacks with wild sour figs and amasi (soured milk) curd cheese but sugar-free jam and crushed nuts are also delicious. Have
a cup of unsweetened rooibos tea with it too.

These flapjacks are delectable and you will be tempted to eat too many. They are filling and you do not need more than two to feel full from breakfast to lunchtime.

GI is lowered by amasi, butter and eggs. Allergens: egg and dairy.

 

Huis Kombuis

Book details

 
 

My Portuguese Feast

 
 
 

Eat Ting

 

Book launch: Jump on the Bant Wagon by Nick Charlie Key


 

When blogger Nick Charlie Key was diagnosed with metabolic syndrome in 2014 and started Banting, he trimmed down by 22 kilograms. In this book he’ll show you how you, too, can prepare quick, budget-beating meals and enjoy good health and abundant energy!

Human & Rousseau and Exclusive Books invite you to the launch of Jump on the Bant Wagon. Nick will be in conversation with Simon van Wyk.

Event Details

Jump on the Bant WagonBook Details

Jan Braai wants YOUR bo-baas braai recipe for his new book!

Jan Braai is writing a new book!

This book, to be published in both English and Afrikaans, will contain a compilation of the best braai recipes, advice and braai stories of the South African public. Yes, that means you!

If you’re a keen braaier, contribute your champion braai recipe by clicking on the link below and play your part in creating a local-is-lekker braai culture!

All recipes chosen for the final book will be credited and you’ll receive a signed copy of the book if your recipe is included.

Afrikaanse inskrywings is ook welkom!

Interested in contributing a recipe? Click here for more!

Die Demokratiese Republiek van Braai

Book details

 
 

Braai - The South African Barbecue Book

 
 
 
 

The Democratic Republic of Braai

 
 
 
 

Vuurwarm

 
 
 

Fireworks

Join the low-carb revolution with these four recipes from Jump on the Bant Wagon

Blogger Nick Charlie Key’s appetising new book is set to become a part of the low-carb food revolution. Like every Banting devotee, you want to eat healthy and delicious meals that also beat the budget. Nick more than walks the Banting talk – when he was diagnosed with metabolic syndrome in 2014 he had to take firm action. After he jumped on the Bant(ing) wagon, he trimmed down by 22 kilograms, feels healthier than ever and says he sleeps like a baby.

Now he shows you how with 90 recipes that will have you drooling while keeping you, or getting you, in shape. Every recipe is low in carbohydrates, gluten-free and offers alternatives for sugar.

The recipes cover the spectrum of all the meals you need in an average week of staying healthy and brimful of energy, from soups, curry, pork pies and lasagne to warm you in winter to salads, quiches and – yes – ice cream for summer days. You’ll find pizzas and hamburgers (with scrumptious onion rings) for chilled weekends, and for your sweet tooth there’s cheesecake, chocolate brownies, fudge malva pudding, pancakes and everybody’s favourite, chocolate mousse.

This book will ensure that you can make healthy meals quickly – and within budget.
 

A sneak preview from Jump on the Bant Wagon
 
 

GARLIC BUTTER PRAWNS

My wife and I spent our honeymoon on the south-eastern coast of South Africa in an area affectionately known as the Garden Route (for its abundantly lush vegetation, not because everyone has perfectly manicured lawns). It also has some fantastic beaches and more activities than we could reasonably do in a week. But one activity we always make time for is finding great places to eat. We made our way to a restaurant in Knysna where, years before, I had instantly fallen in love with their amazing garlic butter prawns. It inspired me to come up with my own recipe so that I can get to eat them more often at home.

INGREDIENTS
300 g butter
30 ml (2 Tbsp) Dijon mustard
Juice of ½ lemon
2 cloves garlic, chopped
½ bunch fresh parsley, chopped
1 kg medium-sized raw prawns, peeled and deveined, with tails attached
Salt and pepper

METHOD
Preheat the oven to 230°C.

In a small saucepan over medium heat, combine the butter, mustard, lemon juice,
garlic and parsley. When the butter has melted completely, remove from the heat.

Arrange the prawns in a shallow baking dish. Pour the butter mixture over the prawns and cook in the oven for 12–15 minutes or until the prawns are pink and opaque. Season the prawns to taste and serve hot with a side of your favourite seasonal veggies.

SERVES 4

ROAST CHICKEN WITH BACON, GARLIC, LEMON AND THYME

Roast chicken is surprisingly simple to cook. There are obviously hundreds of variations on how to roast a good chicken, but to just do a simple one is easy and has a particularly high reward-to-effort ratio. In fact, roast chicken was the first roast of any kind that I ever made and I remember vividly how nervous I was about stuffing it up (*cough* pun intended). Hopefully this recipe will meet with grand success in your household as well.

INGREDIENTS
1 whole chicken (preferably with the giblets removed) Coarse salt and black pepper
3 lemons
3 heads garlic, halved horizontally
1 handful fresh thyme sprigs
30 ml (2 Tbsp) melted butter
250–350 g bacon

METHOD
Preheat the oven to 220 °C.

Before you start, pat both the inside of the cavity and the outside of the bird with kitchen paper to make sure the surface is nice and dry – this helps the skin to crisp up nicely.

Place the bird into a roasting pan, breast side down. This is an old trick I learnt which allows the juices to run down into the meat and keeps it juicy as opposed to just running out into the pan.

Liberally salt and pepper the inside of the chicken. Stuff the cavity with two lemon halves and two garlic head halves, as well as a bunch of thyme, making sure you have enough left over to garnish the finished product.

Brush the outside of the chicken with the melted butter and sprinkle with salt and pepper. Once the chicken is suitably trussed, cut two of the lemons into quarters and place them and the remaining garlic around the chicken in the roasting pan.

Arrange the rashers of bacon over the chicken, covering as much of the surface as you can.

Place into the preheated oven to roast for 1 hour. Remove the bacon and set aside. Continue roasting the chicken for another 30 minutes or until the juices run clear when you cut between the thigh and the leg.

SERVES 4–6

MUSHROOM SOUP

INGREDIENTS
50 g butter
1 large onion, chopped
750 ml (3 cups) chicken stock
1 x 400 g punnet mushrooms, sliced
125 ml (½ cup) fresh cream
Salt and pepper

METHOD
Heat the butter in a saucepan and fry the onion until soft (don’t let it brown). Add the stock and most of the mushrooms and simmer for about 30 minutes or until the mushrooms are cooked through and soft. Remove from heat and blend until smooth using a stick blender. Return to heat and add the cream. Season to taste with salt and pepper. In a separate pan, fry the remaining mushrooms and add as a garnish to the soup.

SERVES 2

BROCCOLI AND CAULIFLOWER SOUP

INGREDIENTS
60 g butter
1 large onion, chopped
750 g mixed cauliflower and broccoli florets, chopped
30 ml (2 Tbsp) chicken stock powder
Water
125 ml (½ cup) fresh cream
Salt and pepper

METHOD
Heat the butter in a saucepan and fry the onion until soft. Add the cauliflower and broccoli. Put the lid on and allow the vegetables to sweat over low heat, watching to ensure it does not burn.

Add the chicken stock powder and enough water to cover half the contents of the saucepan. Simmer for about 20 minutes until the vegetables are soft and cooked through.

Remove from heat and blend until smooth with a stick blender. Add the cream and heat through on the stove. Season to taste.

SERVES 4–6

Jump on the Bant Wagon is also available in Afrikaans as Klim op die Bant Wagon.

Jump on the Bant Wagon

Book details

 
 

Klim op die Bant Wagon

Drop The Ball advocates shattering the glass ceiling - starting at home

For women, a glass ceiling at work is not the only barrier to success – it’s also the emotional labour at home. Women have become accustomed to delegating, advocating and negotiating for themselves at the office, but when it comes to managing households, they still bear the brunt on their own shoulders. A simple solution is staring them in the face: negotiate with the men in their personal lives.

In Drop The Ball, Tiffany Dufu urges women to embrace imperfection, to expect less of themselves and more from others – enabling them to flourish at work and develop deeper, more meaningful relationships at home.

Book details

Interview with Real Meal Revolution: Banting 2.0 Author Jonno Proudfoot

Cover_HR jonno portrait
Jonno Proudfoot is a food expert, entrepreneur and adventurer, and the driving force behind the Real Meal Revolution brand. He conceptualised and co-authored the bestselling Real Meal Revolution and Real Meal Revolution: Raising Superheroes, both of which have been published internationally by the Little, Brown Book Group. He is the MD of the Real Meal Revolution diet company, which specialises in online and face-to-face weight-loss and healthy-eating support. Real Meal Revolution: Banting 2.0, published in December 2016, is his third book.

The original Real Meal Revolution book was launched in November 2013 and has been a publishing sensation in South Africa. What have you been up to since?
Short answer: a lot.
The success of the first book was so sudden and overwhelming that it was difficult to work out what to do next. It’s still on the weekly bestseller lists more than three years later, and I believe we’ve now sold upwards of 250,000 copies, which is incredible in the small South African market.

So where do you go from there?
A very good question!
There were some important personal milestones for me that came in relatively quick succession after the book was released: I had the opportunity to complete a dream adventure with a good friend, swimming the 450kilometres from Mozambique to Madagascar on an epic seven-week journey; I got married; and then my wife Kate fell pregnant not too long after that, an even more epic journey.
From a business perspective, I had registered the trademark for “the Real Meal Revolution” and had always intended to do “something” with the brand – I just wasn’t sure exactly what. I envisioned the business as a healthy eating and lifestyle support company based on the principles set out in the book, and once it was up and running properly the first product we sold from our website was an online weight-loss course with lectures by Prof Noakes and Sally-Ann Creed and cooking lessons from me. It had hundreds of recipes, a shopping list generator and most importantly a meal tracker that clients could use to track their carbs.
Since then, the website has seen a huge amount of traffic and the business has progressed quite radically. Today, we specialise in teaching people to adapt to a low-carb diet. We’ve had close on four million hits since 2015, with an enormous amount of customer feedback to help us refine the Real Meal Revolution approach. The new book is very much a result of this ongoing process.

This is in fact the third Real Meal Revolution book. The first was the original red science-cum-diet-cum-recipe book that has become so recognisable to South African bookstore goers. The second was Real Meal Revolution: Raising Superheroes, on children’s nutrition and also with full-colour recipes. How is the new book different from the others?
This a smaller-format black-and-white book and it’s completely “how-to”-focused – a handbook to help you to Bant as effectively as possible. Basically we’ve taken three years of Banting feedback from thousands of our readers and customers and refined the Real Meal Revolution diet to its most practical, workable form.
There are important staple recipes in the back of the book but this isn’t an inspirational cookbook like the first two books. Rather, I would say it provides the new framework for our next 20 cookbooks.

So is this book a “better version” of the original Real Meal Revolution or something different? If I’ve bought that book already, why should I buy this one?
I must be clear on this: the first Real Meal book remains, in my opinion, an incredible and almost authoritative introduction to LCHF (low-carb high-fat) eating. If you’re new to the concept of Banting, you pretty much have to buy that book because it gives you all the basic LCHF recipes that you can’t do without, from cauli-rice to courgetinni and all the rest. You also get the detailed science to get your head around making the switch from low-fat to low-carb eating. But the actual dietary advice was quite general and now seems relatively rudimentary.
Real Meal Revolution: Banting 2.0 assumes a level of understanding of LCHF eating and it only touches on the science so that it can focus on nailing the how-to aspect – which is the diet and the lifestyle. The approach is more nuanced and sophisticated yet far easier to follow.
So if you really need an LCHF diet that works because you need to shed kilos or you have specific health concerns, or if you’ve tried Banting and fallen off the wagon, then this is the book for you.
In short, Banting 2.0 is a framework that the Real Meal Revolution company now uses to usher people who want to lose weight and rejuvenate their health into a low-carb healthy-eating lifestyle. It could be seen as our company manifesto.

Can you give some examples of how the “new” Banting 2.0 differs from the original Banting as described in the red book?
Sure. For one, we found that many readers of the original book ended up simply cooking from the book and winging the diet – perhaps there was too much science or we weren’t clear enough. So we’ve tried to be as straightforward and methodical as possible in Banting 2.0. The approach has four phases, with a clear way to calculate how long you should be in each stage, depending on your needs. There’s a starting point and a defined goal, and a large resource of tools to move you forward.
Importantly, we’ve recognised the importance of lifestyle when it comes to health and weight loss. You can’t expect to be optimally healthy if you’re not sleeping well or you’re chronically stressed out. Diet, sleep, exercise and stress management are all linked. Similarly, goal-setting and your mental approach is also critical, so we’ve incorporated these elements as well.
From a technical point of view, we now know how best to Bant to avoid many of the side effects that are common for those who might have gone cold turkey before. In particular, we’ve seen the enormous benefit of restoring gut health to assist with this and to push you through the dreaded plateau. The science on gut health has taken enormous strides in the three short years since the original Real Meal was published and has come to be seen as a fundamental aspect of human health. We follow all the top LCHF and other dietary resources around the world on a daily basis, so we’ve been sure to incorporate all the newest science into our diet. This is probably most noticeable in our new refined lists, which I’m perhaps most proud of. The book is in black and white, but there is a full-colour pull-out of the lists for your fridge – up to date and easy to follow.

The book is written by you “and the Real Meal Revolution team”, without any of the authors from the original book. How are you qualified to write the book?
Great question. The first point to acknowledge is that this was an enormous team effort and I hope that is made prominent enough in the book. The most important thing to remember is that Banting 2.0 is for the most part a summary of all of the feedback we have received from our customers. We had collated it simply for our own team, but the info in it was so valuable that we realised we needed to publish it. We then called in the medical and dietary experts to ensure the science and advice was accurate and properly conveyed.
So the “Real Meal Revolution team” mentioned on the cover of the book includes an LCHF medical expert, a dietitian who has trained and worked in the UK, Australia and South Africa, and numerous members of the company who work with active Banters on a daily basis, have collated the data from thousands of clients and know what works in the real world.
From my personal point of view, I have achieved a world first in endurance swimming and I am a chef with experience in catering at events for thousands of people. I hope that means I’m qualified to offer advice on setting goals, practical eating and writing shopping lists! Beyond that, I’ve been in what is essentially a brand-new health field since the very beginning, and I’ve seen the confusion and problems that it can cause at a user level. But I’m essentially just a name for the company as a whole.

Some people might ask, “Where’s Tim Noakes?” Have you “appropriated” his revolution?
Haha. No, I don’t think I’ve appropriated the revolution at all. Prof certainly gained all the headlines before the original book was even an idea in my head – which is why I approached him in the first place with the plan to make that book – and he drove the publicity of it after publication with amazing stamina and enthusiasm. I think it’s fair to say that without Tim Noakes, the Real Meal Revolution would have sold a fraction of what it did. But I was always intent on owning and developing the Real Meal Revolution brand.

Professor Noakes and “the Real Meal Revolution” are seen to be linked by many in the Banting community. What’s your relationship now and why wasn’t he a part of the new book?
I had the honour of working with Prof on the first two Real Meal Revolution books and on a weekly basis with the business for two years. We’re still in touch but our two organisations parted ways in the middle of 2016, which was understandable given our different priorities and platforms. I would say we both have the same end goal – to change the way South Africa and the world eats – but we were pulling in different directions, and both entities were struggling to achieve what they wanted to within the constraints of a contract we had drafted more than two years before at a stage when we didn’t even know what we wanted to do.
Along the way, the two other original authors have also gone their separate ways. I don’t think LCHF eating is a brand or business priority for David Grier, while Sally-Ann Creed has pursued it in the way that works for her.
I think the Real Meal Revolution brand and Prof will always be linked in people’s heads –as may be expected, given the incredible impact of the original book – but The Noakes Foundation will come to be recognised for its outstanding scientific research while I hope the Real Meal Revolution company will be recognised as the go-to for recipes and lifestyle advice in response to that science (and the science of all the other experts).
Though it was based on a lot of the work we did together, the new book was the company’s first project without Tim. You will notice it is much more consumer-focused and is very light on the science. For the most part, we have referred readers to the experts in the LCHF community, should they wish to find out more.
Readers who need practical advice in changing their lives will benefit from this book in a big way. That was always my personal strength and it’s the company’s strength so we’re now fully focused on it.

This is the third Real Meal Revolution book. How did the writing and production process differ from the others?
Great question.
The original was one massive adrenalin rush. We wrote it in about a month and sent it to print 63 days after starting. Design, photography, writing, editing and the rest was insanely rushed, hugely energised and super fun.
With the second book, Raising Superheroes, we actually published it ourselves, which made sense at the time as it allowed us to retain copyright of all the material involved, among other things. We had the luxury of production values that were off the charts, thanks to the success of the first book, and it was ultimately a lesson in publishing. In the world of publishing, authors often talk about how publishers are a nightmare, while publishers often talk about authors being the nightmare. I found it hugely valuable to see it from both sides. I have the utmost respect for publishers as a result of my experience with Raising Superheroes. It’s an incredible book, it sold over 25,000 copies, which is amazing, and I am extremely proud of it – and I know Prof Noakes is too. But it occupied a lot of our time and energy!
With Banting 2.0, I opted not to publish through Real Meal Revolution. It was easier to hand it over and Burnet Media, who had assisted on Raising Superheroes, did a cracking job. Most importantly, the book does what I wanted it to do: it offers the right advice in the right way. With Banting 2.0, the toughest part of the production was getting the lists to match the right phases, and to offer an approach that was accessible to the different Banting levels. It was something that went back and forth until the minute before the book went to print – and even afterwards! The publishing process allowed us to focus three years of work, research and data gathering into one, unified document.

What do you hope to achieve with Real Meal Revolution: Banting 2.0?
My hope is that the methodology in this book will accelerate the growth of LCHF and Banting as a movement. We have approximately 350 certified Banting coaches around the country and world (and counting) and they’ve taken to the book with great enthusiasm, while individual sales are going well. We’re on to our second print run, and we’ve signed a deal to publish the book internationally through Little, Brown in the UK.
Because the steps are so clear in this book, it makes Banting easier to adopt, thus making it easier to spread. We’re using it to drive the business forward and in time I would like the Real Meal Revolution to affect millions of people around the world.

And where to from here for Real Meal Revolution the company?
The world! We have set a goal to change 100 million lives by 28 February 2025. There aren’t even 100 million South Africans. I see this going global and I don’t want to stop until we reach our target.

• For cover image, author image or more information on the book, contact info@burnetmedia.co.za.
• For more information on the Real Meal Revolution company, contact info@realmealrevolution.com or see www.realmealrevolution.com.

Note to editors: this Q&A is free for use, provided it is accompanied by the information below and that any edits are approved – send to info@burnetmedia.co.za:
• Real Meal Revolution: Banting 2.0 is available in all good bookstores and online. Recommended retail price is R190.