Yummy and Good for Your Heart Braai Recipes to Enjoy During the Holidays

Hey there! Are you ready to make your upcoming holiday braai (or barbecue) extra special? Well, I’ve got something for you. I’m excited to share some delicious recipes that not only taste great but are also good for your heart. So, grab your apron and let’s get cooking!

1. Grilled Lemon Herb Chicken

First up, we have a mouthwatering Grilled Lemon Herb Chicken recipe. Marinated in a flavorful blend of lemon, garlic, herbs, and olive oil, this chicken is juicy and bursting with tangy goodness. It’s the perfect protein-packed option for a healthy and delicious braai.

2. Veggie Skewers with a Twist

If you’re looking for a plant-based option that’s bursting with flavor, try these Veggie Skewers with a Twist. Load up your skewers with colorful bell peppers, zucchini, mushrooms, and cherry tomatoes. Brush them with a tangy balsamic glaze and let the grill work its magic. The result? A deliciously charred and tender medley of veggies that will leave you wanting more.

3. Salmon Burgers with Avocado Salsa

For all you seafood lovers out there, these Salmon Burgers with Avocado Salsa are a game-changer. Packed with omega-3 fatty acids and topped with a refreshing avocado salsa, these burgers are a healthy and satisfying option. Serve them on whole wheat buns for an added dose of fiber.

4. Grilled Sweet Potato Wedges

No braai is complete without some tasty sides, and these Grilled Sweet Potato Wedges are sure to impress. Seasoned with a smoky blend of paprika, cumin, and garlic powder, these crispy wedges are a healthier alternative to regular fries. Plus, sweet potatoes are packed with nutrients like vitamins A and C.

5. Grilled Fruit Kebabs

Lastly, let’s not forget about dessert! These Grilled Fruit Kebabs are a delightful way to end your braai on a sweet note. Skewer a variety of your favorite fruits like pineapple, strawberries, and peaches, then grill them until they’re caramelized and juicy. Serve them with a dollop of Greek yogurt for a touch of creaminess.

And there you have it! Five delicious and heart-healthy braai recipes to wow your friends and family this holiday season. Enjoy the sizzling flavors and know that you’re nourishing your body with wholesome ingredients. Happy cooking!

The summer holidays are almost here, and we all know how tempting it is to indulge in delicious food and drinks during the festivities. But, as much as we enjoy the merriment, we often end up facing the consequences afterwards.

That’s where these irresistible braai recipes come in. Created in collaboration with the Heart and Stroke Foundation SA, as part of their Cooking from the Heart cookbook series, these recipes will help you keep your calorie intake in check during the festive season.

Check out these awesome braai recipes that are not only delicious but also good for your health!

Veggie Skewers

These skewers are absolutely amazing when cooked over hot coals.

You will need:

• 125 g button mushrooms, halved
• 3 baby marrows, thickly sliced
• 200 g baby tomatoes
• 1 green, yellow, or red pepper, seeded and cut into large cubes
• 15 – 20 bay or fresh lemon or lime leaves (optional)
• 8 – 10 metal skewers or wooden kebab sticks, soaked in water for 30 minutes

For the marinade, you will need:

• ¼ cup (60 ml) olive or canola oil
• 3 tbsp (45 ml) lemon juice
• 1 tbsp (15 ml) finely grated lemon rind
• 2 tsp (10 ml) each chopped fresh thyme, origanum, and parsley
• 1 clove of garlic, crushed
• Black pepper to taste

Here’s how to make it:

1. Start by prepping all your veggies and threading them onto the skewers.
2. In a bowl, combine the marinade ingredients and mix well.
3. Brush the marinade generously over the skewers, coating them well.
4. Allow the skewers to marinate for at least 30 minutes.
5. Heat up your braai and grill the skewers over medium heat until the veggies are tender and slightly charred.
6. Serve hot and enjoy!

You won’t believe how flavorful and healthy these veggie skewers are. Give them a try!

Here’s a simple guide to making delicious mushroom and veggie skewers:

First, I place the mushrooms in a shallow dish and cover them with boiling water. This helps prevent them from falling apart when I put them on the skewers. After about 8-10 minutes, I drain them and pat them dry.

Next, it’s time to thread the mushrooms and veggies onto the skewers. I like to alternate the different vegetables to make the skewers look colorful and appetizing. I also like to add bay leaves, lemon slices, or lime slices in between the veggies for some extra flavor.

Now, I mix together some oil, lemon juice and zest, herbs, and garlic. I season this mixture with a little bit of pepper.

Using a brush, I coat the skewers with the oil mixture, making sure to cover all sides. Then, I let them marinate for about 30 minutes. Just before grilling, I season the skewers with a pinch of salt.

Finally, it’s time to cook the skewers. I grill them over medium to low coals until the veggies are cooked but still firm. If needed, I brush on more of the marinade while they’re cooking to add even more flavor.

That’s it! These mushroom and veggie skewers are a tasty and healthy option for your next barbecue or meal. Enjoy!

Ready to make some delicious kebabs? Let me give you a few tips to make them even better!

Tip 1: Add a Sweet Twist

If you want to add a burst of sweetness to your kebabs, try adding some pineapple! It pairs perfectly with pork or chicken.

Tip 2: Spice it Up

If you like a bit of kick, you can enhance the oil mixture with a pinch of cumin or paprika, or even some chopped chili.

Tip 3: Get Creative with Flavors

For a unique flavor profile, experiment with 1 tablespoon of finely grated fresh ginger or 1 teaspoon of mild mustard in the oil mixture.

Once your kebabs are ready, you can serve them with a delectable Pea & Yoghurt Dip or Cottage Cheese Dip on pages 48 and 49. To make it a complete balanced meal, pair them with a protein-rich vegetarian dish.

Enjoy your mouthwatering kebabs and have a great meal!

Image: Cooking from the Heart

A Burst of Colors with Ginger & Peanuts

Delicious Dressing

Let’s make a dressing for this colorful slaw! You’ll need the following ingredients:

• ¼ cup (60 ml) of olive or canola oil
• 3 tablespoons (45 ml) of red grape or apple cider vinegar
• 2 tablespoons (30 ml) of soy sauce
• 4 teaspoons (20 ml) of finely grated fresh ginger
• 1 small red chili, seeded and finely chopped (optional)
• 3 tablespoons (45 ml) of chopped fresh coriander or parsley
• ¼ cup (60 ml) of finely chopped unsalted peanuts
• lemon juice and black pepper to taste

A Festive Salad

Now, let’s move on to the salad itself! Gather the following ingredients:

• 2 cups (500 ml) of shredded white and red cabbage (or more white if you prefer)
• 1 large spinach leaf, shredded
• 2 peeled carrots, coarsely grated
• ¼ cucumber, thinly sliced
• 1 medium pineapple, thinly sliced
• 1 celery stalk with leaves, thinly sliced

½ red or green pepper, seeded, quartered and thinly sliced

How to Make a Delicious Coleslaw

Hey there! Today, I’m going to share with you my recipe for a mouthwatering coleslaw. Trust me, you’ll love it!

Ingredients:

• 4 cups cabbage, shredded
• 1 red or green pepper, seeded, quartered and thinly sliced
• 1 carrot, peeled and grated
• 2 green onions, thinly sliced

Dressing:

• ½ cup mayonnaise
• 3 tablespoons vinegar
• 1 tablespoon sugar
• ½ teaspoon salt
• ¼ teaspoon black pepper

Method:

First, let’s prepare the delicious dressing. In a mixing bowl, simply stir together the mayonnaise, vinegar, sugar, salt, and black pepper until they’re well combined.

Now, onto the coleslaw itself. In a large bowl, mix together the shredded cabbage, thinly sliced pepper, grated carrot, and sliced green onions. Once you’ve got everything in the bowl, pour the dressing over the salad and give it a good toss to ensure all the ingredients are coated evenly.

Here’s a little trick – let the salad stand for about 10 – 15 minutes before serving. This will give the flavors a chance to mingle, making the coleslaw even more delicious!

And there you have it – a scrumptious coleslaw that’s perfect as a side dish at a braai. But wait, there’s more!

Tips:

1. This tangy dressing can also be used as a marinade for fish, chicken, pork, or veggies. It adds a fantastic flavor!
2. If you’re not a fan of peanuts, you can try adding toasted coconut to the dressing instead. Yum!
3. Looking to turn this coleslaw into a heartier meal? Serve it with steak or leftover braaied chicken in whole-wheat rolls or pitas. It’s a winning combo!

Image: Cooking from the Heart

Delicious Corn Bake

For this mouthwatering recipe, you’ll need the following:

• 3 cups (750 ml) of coarse mealie meal
• 2 cups (500 ml) of water
• 1½ cups (375 ml) of low-fat milk
• ¼ cup (60 ml) of olive or canola oil
• 1 x 410 g tin of cream style sweetcorn
• 1 small onion, cut into thin wedges
• 3 tbsp (45 ml) of chopped fresh parsley
• ¼ cup (60 ml) of coarsely grated cheddar cheese
• 1 corn on the cob, kernels cut from the cob or ½ cup (125 ml) of frozen whole kernel corn, rinsed

And here’s how to make it:

1. Preheat your oven to 180°C. Take a large mixing bowl and combine the mealie meal, water, milk, salt, oil, and sweetcorn. Stir everything well until there are no dry patches left.
2. Lightly grease a 20 x 27 cm oven dish with oil. Transfer the mealie meal mixture into the dish and spread it evenly.

First, I’ll tell you how to prepare a delicious dish using mealie meal. Here’s what you’ll need:

Ingredients:

• 3 cups mealie meal
• 1 onion, cut into wedges
• 1/4 cup chopped parsley
• 1/4 cup grated cheese
• 1/4 cup corn kernels
• Barbecue sauce (optional)

Now let’s get cooking:

1. Preheat your oven to 350°F (180°C). Grease a baking dish.

2. In a large bowl, combine the mealie meal with enough water to form a thick porridge-like consistency. Season with salt and pepper to taste.

3. Spread the mealie meal mixture evenly in the greased baking dish.

4. Arrange the onion wedges on top of the mealie meal.

5. In a small bowl, mix together the parsley, cheese, and corn. Sprinkle this mixture evenly over the onions.

6. Bake in the preheated oven for about 1 hour, or until the mealie meal is cooked through and golden on top.

7. Serve hot and enjoy!

Tips:

1. For added flavor, serve with barbecue sauce on the side.

2. If you want to try a different variation, you can omit the onion and cheese mixture in step 5. Instead, mix together 1 can of onion and tomato mix with the parsley and onion wedges. Spoon this mixture onto the cooked mealie meal bake, sprinkle with cheese and corn, and bake for another 10 – 15 minutes, until the cheese has melted and the tomato layer is heated through. Serve immediately.

Get Ready for a Flavorful Heavenly Meal!

Imagine preparing a mouthwatering marinade that will make your chicken, beef, lamb, or fish burst with delectable flavors. That’s exactly what this recipe is all about!

Gather these ingredients:

• ¼ cup (60 ml) olive or canola oil
• 1 tbsp (15 ml) mild curry powder or to taste
• ½ tsp (2.5 ml) turmeric
• 1 tsp (5 ml) ground cumin
• 1 tsp (5 ml) crushed coriander seeds (see tips)
• 3 tbsp (45 ml) apple juice or Rooibos tea
• 2 tbsp (30 ml) lemon juice
• 1 tsp (5 ml) finely grated lemon rind
• 2 tbsp (30 ml) finely grated fresh ginger or 1 tsp (5 ml) ground ginger
• Black pepper to taste

Here’s how to make this marinade:

Step 1: Grab a jug and add the oil, curry powder, turmeric, cumin, crushed coriander seeds, apple juice (or Rooibos tea), lemon juice, lemon rind, fresh ginger (or ground ginger), and black pepper. Mix all the ingredients together.

Pro tip: Remember to only season your meat just before you’re ready to start cooking. Use no more than 1½ tsp (7.5 ml) of salt per kilogram of meat.

When I think about cooking, one of the things that always stands out to me is marinading meat. It’s a simple yet powerful technique that can transform an ordinary dish into an extraordinary one. So, let’s dive into the process of making a marinade, and how it can take your culinary skills to the next level.

First, let’s gather our ingredients. You’ll need some meat, fish, or chicken – whichever you prefer. Place it in a bowl and get ready to pour the marinade over it. Now, this is the fun part. You get to mix everything together until your meat is well coated in the marinade, ensuring that every bite is bursting with flavor.

Once that’s done, it’s time to let the magic happen. Allow your marinated meat to sit for a while, preferably for 1-2 hours or overnight in the fridge. This gives the flavors a chance to mix and mingle, creating a taste sensation that will leave your taste buds begging for more. Just remember, if you’re marinading fish, it shouldn’t marinate for more than 30 minutes to avoid overpowering the delicate flavor.

Now, let’s get to cooking. Fire up your braai and get those coals burning to a medium heat. Once the coals are ready, it’s time to start braaiing your marinated meat. The cooking time will vary depending on the type of meat you’re using and your preferred level of doneness. Use your instincts and keep an eye on it to ensure it’s cooked to perfection.

While the meat is cooking, don’t forget to brush it with any extra marinade to lock in all those flavors and keep the meat moist and tender. Trust me, this extra step makes all the difference.

And here’s the best part – any unused marinade can be used as a sauce! Just heat it up and serve it alongside your meal. It tastes incredible with brown rice, pap, or even potatoes with the skin on. If you want to save some for later, make a double batch of the marinade and store it in a sterilized jar in the fridge. It will last for up to two weeks, giving you plenty of opportunities to enjoy its deliciousness.

Now, let me share some tips to take your marinade game to the next level:

1. If you want to enhance the flavors of your marinade, crush the coriander seeds with a rolling pin. This will release more of their aromatic goodness and elevate the overall taste of the dish.

2. The spiciness of your marinade will depend on the strength of the curry powder you use. If you want to turn up the heat even more, you can add a finely chopped chili for an extra kick. It’s all about customizing the marinade to suit your taste buds.

So, there you have it – the art of marinading made simple. By following these steps and adding your own twist, you’ll be able to create mouthwatering dishes that will wow your family and friends. Happy cooking!

3. Tandoori: Wanna spice up your meat? Here’s a trick – just add ½ teaspoon (2.5 ml) of paprika to half the marinade. Mix it up with 1 cup (250 ml) of low-fat plain yogurt. Let your lamb or chicken soak in this flavorful blend overnight. While you’re grilling, brush some of the marinade over the meat. Talk about a burst of flavors!

4. Sosaties: Want to take your kebabs to the next level? Thread 1 kg of marinated meat onto kebab sticks. You can experiment with beef rump, sirloin, or chicken fillets. But that’s not all – add some onion, mushrooms, peppers, pineapple, and fresh lemon or bay leaves for a pop of color and a burst of taste. Grill them to your liking and enjoy!

Imagine a picture of Cooking from the Heart, capturing the essence of love and warmth. Now, let’s dive into the world of barbecue sauce.

Barbecue Sauce

Barbecue sauce is a versatile gem. It has the power to transform into a marinade that enhances the flavors of meat, or it can be a delightful companion to side dishes.

To create this flavorful sauce, here’s what you’ll need:

• 2 teaspoons (10 ml) of olive or canola oil
• 2 onions, finely chopped
• 2 cloves of garlic, crushed
• 2 tablespoons (30 ml) of finely grated fresh ginger or 1 teaspoon (5 ml) of ground ginger
• 1 teaspoon (5 ml) of ground coriander
• 1 x 50 g sachet of tomato paste
• 1 x 400 g tin of chopped tomatoes
• ⅓ cup (80 ml) of strong Rooibos tea, water, or apple juice
• ¼ cup (60 ml) of tomato sauce
• ¼ cup (60 ml) of chutney
• 2 teaspoons (10 ml) of dried mixed herbs
• 2 teaspoons (10 ml) of Worcestershire sauce
• 1 tablespoon (15 ml) of lemon juice
• 2 teaspoons (10 ml) of finely grated lemon rind
• 1 tablespoon (15 ml) of mild mustard or 1 teaspoon (5 ml) of dried mustard powder
• Black pepper to taste

Method:

Now, let’s bring this sauce to life:

1. Heat the olive or canola oil in a saucepan. Add the finely chopped onions and crushed garlic, and cook until they are soft and golden.
2. Stir in the grated fresh ginger or ground ginger, ground coriander, and tomato paste. Let it cook together for a minute or two, releasing its aromatic blend.
3. Add the chopped tomatoes, strong Rooibos tea (or your choice of liquid), tomato sauce, chutney, dried mixed herbs, Worcestershire sauce, lemon juice, lemon rind, and mustard. Mix them all together, introducing a symphony of flavors.
4. Allow the sauce to simmer gently for about 30 minutes, giving it time to thicken and deepen in taste. As the fragrance fills your kitchen, your anticipation will surely rise.
5. Turn off the heat and let the sauce cool slightly. Then, it’s time to transform your culinary creations with smoky charm and mouthwatering delight!

Whether you choose to brush it onto a succulent piece of meat before grilling or drizzle it over a plate of roasted vegetables, this barbecue sauce will elevate your dishes to new heights. Give it a try and let your taste buds dance!

Hey there! Let’s get cooking with this delicious recipe. Here’s what we’ll need to do:

1. First, we’ll heat some oil in a saucepan on medium heat. Once the oil is heated, we’ll fry some onions until they’re nice and soft. Then, we’ll add garlic and ginger and fry everything for a few more minutes.

2. Now, let’s mix things up a bit. We’ll stir in some coriander and tomato paste into our onions and make sure everything is well mixed. Next, we’ll add some tomatoes. We’ll also rinse the tin with liquid and add that to our saucepan too.

3. Time to spice things up! We’ll add the remaining ingredients and bring everything to a boil. Once it’s boiling, we’ll reduce the heat and let it simmer without the lid for about 10-15 minutes or until it thickens. Don’t forget to give it a good stir every now and then.

4. Taste test time! We can season our sauce with a little more lemon juice and pepper, if needed.

5. Now, we have a couple of options here. We can use this sauce to marinate our meat before we put it on the grill. Or, if we prefer, we can serve it as a sauce on the side to go with our meat and any other dishes we have.

Here are some tips:

1. If you want to make a Chakalaka variation of this sauce, you can fry 1 carrot (coarsely grated) and about half of a red or green pepper (chopped) along with the onions. Then, add 1 teaspoon (5 ml) of mild curry powder when you mix in the coriander. Yum!

2. You can store the sauce in your fridge for up to 2 weeks. Just make sure to use an airtight container or a sterilized glass jar.

3. When you’re buying sauces like chutney or tomato sauce, go for a high-quality option that’s low in salt and sugar. Take a look at the food labels and check out page 13 for more information.

4. When you’re using this sauce, be careful not to overseason your meat or other ingredients with salt. The sauce already has salty seasonings. If you’re marinating meat with it, just use 1 tsp (5 ml) of salt per kilogram of meat instead of 1½ tsp (7,5 ml).

5. If you want a smoother barbecue sauce, you can blend it with a hand blender after it’s cooked.

Imagine this: a warm, velvety pool of chocolate waiting to be indulged in. That’s what you get with this delicious Chocolate Fondue recipe.

Recipe: Chocolate Fondue

Here’s what you need:

• 1 cup (250 ml) low-fat milk
• ½ x 80 g good quality dark chocolate, broken into pieces
• 2 tsp (10 ml) sugar
• 1 tbsp (15 ml) cornflour
• 1 tbsp (15 ml) cocoa powder
• ¼ tsp (1,2 ml) ground cinnamon or more to taste
• 1 tsp (5 ml) vanilla essence
• 2 small fruit skewers per person, made with seasonal fruit, like apple, pear, papaya, citrus, banana or strawberries
• 12 – 18 marshmallows, toasted over the coals, if preferred
• 12 – 18 tennis or Marie biscuits to dip

Now let’s dive into the steps:

Method

1. Start by placing the milk, chocolate, and sugar in a small pot. Keep the heat low and stir constantly to melt the chocolate and dissolve the sugar.
2. In a separate bowl, create a smooth paste by mixing the cornflour, cocoa, cinnamon, and 2 tbsp (30 ml) of water.
3. Add the paste to the chocolate mixture and continue stirring until the fondue thickens.
4. Remove the pot from the heat and stir in the vanilla essence, creating a fragrant and flavorful blend.
5. Prepare your skewers with an assortment of fresh seasonal fruit. Apple, pear, papaya, citrus, banana, or strawberries all work wonderfully.
6. If you prefer a toasted touch to your marshmallows, feel free to toast them over the coals before adding them to the fruit skewers.
7. Now the decision of which delicious treat to dip is in your hands. Choose between 12-18 marshmallows or tennis/Marie biscuits to accompany your fruit skewers.
8. Fancy a playful dip into this indulgent pool of chocolate? Dive right in and enjoy!

So why wait? Get the ingredients, grab your favorite fruits, and treat yourself to a delightful Chocolate Fondue experience.

First, let’s start by making a paste with some cocoa powder, sugar, and a little bit of milk.

Next, add some of the warm milk mixture to the paste and give it a good stir. Then, pour it back into the pot with the rest of the milk mixture.

Put the pot on the stove over medium heat and stir the mixture continuously for about 8 to 10 minutes. You’ll notice it start to thicken slightly. Once it has thickened to your liking, take it off the heat and stir in some vanilla. Transfer the chocolate sauce to a warm bowl.

Now, it’s time to enjoy the chocolate sauce! You can dip fruit or any other suggested ingredients into the warm chocolate sauce.

Here are some tips:

1. The sauce will thicken as it cools down. If you want it to be a little thinner, simply stir in a tablespoon of boiling water.

2. You can also serve this chocolate sauce with ice cream. Just use 2 teaspoons of cornflour instead of a tablespoon and follow the same steps as before.

With these simple instructions, you can make a delicious chocolate sauce that will impress your friends and family. So go ahead, give it a try!

The recipe will yield enough chocolate sauce for 8 to 10 servings.

Image: Cooking with Love

For an even healthier barbecue:

First things first, let’s make smart protein choices. Instead of overindulging in red meat, go for lean meats like fish and skinless chicken breast. If you must have red meat, choose loin or tender cuts and trim off any visible fat before cooking.

Now, let’s talk about flavors. To add a burst of taste without relying on salt, try marinating or rubbing the meat with salt-free spices and a squeeze of fresh lemon juice. Some lip-smacking options include chili, cumin, garlic, cinnamon, black pepper, paprika, thyme, or rosemary.

Lastly, portion control is key. Regardless of the type, keep your meat intake limited to 150g to maintain a balanced diet.

Here’s my take on it:

4. Load up your plate with grilled veggies, salads, and side dishes. We’re lucky to have plenty of fresh fruit all year round, so make sure to include some on your barbecue menu. People always love meat and veggie skewers, so mix it up with red, green, or yellow peppers, butternut squash, zucchini, eggplant, mushrooms, and onions. Just brush them with a little healthy oil before grilling.

5. When making salads or side dishes, don’t go overboard with salty sauces or heavy store-bought dressings. Instead, whip up your own healthier toppings.

6. Go for wholegrain bread, rolls, or wraps instead of plain white carbs. They have more fiber to keep you feeling full and satisfied.

7. Get creative with your ice cream toppings and opt for healthier choices like chocolate-covered bananas or fresh fruit salad. Grilling fruit is also a game-changer! The natural sugars caramelize in the intense heat, giving it an extra burst of sweetness and flavor.

The Cooking from the Heart initiative is a part of Pharma Dynamics’ larger wellness campaign. Its aim is to encourage healthy eating in the South African community by providing practical, affordable, and delicious recipes. You can access over 100 heart-healthy recipes for free by visiting www.cookingfromtheheart.co.za. Give it a try and discover a world of tasty and nutritious dishes! Don’t forget to check out the other interesting articles on the website too.