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EAT * TING 
Lose Weight - Gain Health - Find Yourself

 

Mpho Tshukudu is a dietitian and Anna Trapido, a food anthropologist, both are highly qualified and both have a passion for food and for cooking. Together they have created a most valuable and heartwarming cookbook in Eat*Ting one which introduces an ancient food culture to young cooks, interestingly enough this has resulted in a food style that is fashionable with its passion for foraging, fermenting and using ancient grains. They have used traditional African ingredients in a practical yet innovative way producing fascinating dishes that are extremely accessible. 

 

Highly nutritious ingredients, healthy and easy on the budget; cowpeas (black eyed beans), maize meals, millet, sorghums (a cereal grain), raw nuts, ground nuts, chia seeds, pumpkin seed, pumpkin leaves, morogo wa thepe (amaranthe/ pigweed) leaves and meats such as oxtail, tongue, gizzards and tripe, ingredients that our young cooks’ grandmothers were familiar with. 

 

Their recipes, followed carefully and judiciously, can result in weight loss, certainly improving health while at the same time you can enjoy the pleasures of food that satisfies. 

 

The heartwarming part of this book are the lovely stories that wend their way through the pages, people that have a great nostalgia for the comfort food they remember so well and that bring back wonderful memories helping them to change their lives in a tangible by introducing a more honest style of eating.

 

SWEET POTATO WITH PEANUT BUTTER

 

Serves 6

 

1 kg sweet potatoes, peeled and cut into 2cm cubes
½ cup full-cream milk
2 tbsp peanut butter
6 tbsp lightly toasted pumpkin seeds

 

Boil sweet potatoes until soft. Remove from heat and place in a heatproof dish. Mash with milk and peanut butter. Garnish with lightly toasted pumpkin seeds and serve.

 

Tip: Granny used to enjoy boiled sweet potato and tea for breakfast – a delicious combination. Try this dish with hot or iced rooibos tea with lemon. 

 

Sweet potatoes are low-GI and low-GL, and the GI of this dish is further lowered by the milk and peanut butter. 

 

Values per serving
Energy 745,7kJ
Carbohydrate 26,3g
Protein 7,1g 
Fat 9,1g 
Unsat. fat 6,2g
Sat. fat 2,2g
Fibre 4g

Allergen: peanuts

 

THEPE GREEN SMOOTHIE

 

Serves 2

 

1 cup morogo wa thepe (amaranth/pigweed) leaves
1 tsp mint leaves
1 cup apple, cored but not peeled
1 medium avocado, skinned and chopped
1 cup plain low-fat yoghurt

 

Blend all the ingredients together and serve immediately.

 

Values per serving
Energy 740,5kJ
Carbohydrate 17,6g
Protein 5,4g
Fat 9g 
Unsat. fat 6,5g
Sat. fat 2g
Fibre 5,7g

Allergen: dairy

 

AMAKHOWE MUSHROOM SOUP 

 

Serves 4

 

2 medium onions, sliced
3 plump garlic cloves, sliced
2 tbsp olive oil
350 g (about 4 cups) amakhowe mushrooms (or Portabellini or button mushrooms), sliced
3 cups (750 ml) boiling water
1 vegetable stock cube
¼ teaspoon cumin seeds
salt and pepper
½ cup cream
1 tbsp lemon juice

 

Fry the onions and garlic in the olive oil until golden brown. Add the mushrooms and fry until some of the liquid has cooked away. Add boiling water and the stock cube, cumin and seasoning. Cook for 20 minutes. Remove about 1 cup of the soup and puree in a blender, then return it to the pot. Add the cream and lemon juice and check seasoning.

 

Tip: This soup is lovely with a chilled Semillon spritzer. 

 

Values per serving
Energy 721,3kJ
Carbohydrate 6,8g
Protein 9g
Fat 15,6g
Unsat. fat 8g
Sat. fat 6,3g
Fibre 1,6g

Allergen: dairy

 

BAKED PLUM & NUM-NUM ‘TRIFLE’

 

Serves 8

 

500 g plums 
200 g num-num fruits
juice of 1 large orange (about 75 ml)
3 tbsp honey
3 star anise
2 cinnamon sticks
1 quantity nut granola 
1 quantity amasi curds or mascarpone

 

Preheat the oven to 180˚C. Arrange the plums and num-num fruits in a single layer in a baking dish. Pour over the orange juice and drizzle with honey. Tuck the spices in between the plums. Bake for about 30 minutes until the fruit is soft. Remove the spices and set aside to cool. Layer granola, maas curds and fruit into a glass bowl in alternate layers until you have created a trifle-like dessert.

 

Nutrition Info: The num-num (Carissa macrocarpa) is native to KwaZulu-Natal and called amatungulu in Zulu. Num-num fruits have a slight cranberry taste and are sweeter when baked. Crimson in colour, they can be eaten raw, or made into jam, jelly and sauces. They are high in vitamin C, magnesium and fibre. 

 

Values per serving
Energy 1678,5kJ
Carbohydrate 21,4g
Protein 15g
Fat 30,2g
Fibre 5,1g
Unsat. fat 21,3g
Sat. fat 8,1g

Allergens: nuts and dairy

 

NUT GRANOLA WITH AMASI CURDS 

 

Serves 10

 

100 g raw pecan nuts
100 g sunflower seeds
100 g flaked almonds
3 tbsp coconut oil
2 tsp ground cinnamon
1 tbsp honey 
zest of 1 naartjie

 

Preheat the oven to 160˚C. Mix all the nuts and seeds together. Melt coconut oil over a low heat and then add in the cinnamon. Cook over low heat for 1 minute (until you can smell the cinnamon) and then drizzle over the nuts. Drizzle over the honey as well and toss to mix. Spread it out on an oven tray and bake in the oven for 10 minutes. Cool, then add the naartjie zest and store in an airtight container. Serve with amasi curds or plain yoghurt.

 

Values per serving
Energy 973,4kj
Carbohydrate 4,6g
Protein 9,6g
Fat 21,6g
Unsat. fat 15,2g
Sat. fat 5,1g
Fibre 3g

Allergen: nuts 

 

AMASI CURD CHEESE

 

Serves 10

 

1 litre amasi (soured milk)

 

Pour amasi into a clean muslin cloth and tie it at the top to make a bag. Suspend the bag (hanging it from a wire hanger works well) with a dish underneath it to catch the liquid whey that will run out. Refrigerate for 2  – 3 days. Remove from the fridge, untie the cloth and there will be a thick, delicious curd cheese inside. 

 

Tip: Variations on this cheese can be made by adding a tablespoon of salt to create a thicker, more crumbly consistency. By stirring nuts or dried herbs into the maas at the start of the process you can create lots of different – and delicious – flavours.

 

Values per serving
Energy 204kj
Carbohydrate 4g
Protein 2,5g
Fat 2,7g
Unsat. fat 1,6g
Sat. fat 1,1g
Fibre 0g

Allergen: dairy

 

 

EAT * TING 
By Mpho Tshukudu & Anna Trapido

Published by Quivertree Publications
Photographs Craig Fraser
Styling Anna Carolina Alberts
Creative Director Libby Doyle
Design Amy-Jean Hahndiek

www.quivertreepublications.com
ISBN 978-1-928209-55-3

 

 
 

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