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Walking down the supermarket aisle, there’s no denying the beautiful colours and shapes that decorate the fresh-produce section. Although in store, they might not be in season and at optimum consumption level.

Certain produce thrives under different conditions. For example, the heat of summer makes strawberries juicy while winter makes pumpkins sweeter. Cultivating fruit and veg to be harvested outside of their natural seasons results in a loss of nutrients, sometimes smaller fruit and veg, and a reduction in flavour.

Seasonal secrets

Winter is commonly marked with colds and flu, and in summer we need more water to stay hydrated and thankfully nature provides us with exactly what we need to stay healthy during those seasons.

Vitamin C-rich citrus – such as orange, kiwi, lemon, guava, grapefruit, and vegetables such as broccoli, cauliflower, Brussel sprouts and capsicums – is in abundance during the cold, cloudy months when our immune-systems must work slightly harder. In the same sense, watermelon and tomatoes are picked in the hot months to nourish our cells with foods naturally high in water.

The better choice

Besides the fact that certain foods appear at certain times of the year to fulfil the specific nourishing roles our bodies need, eating seasonally has a great effect on the economy and environment too.

Out of season fruit and veg is imported from across the world, which pushes up costs as well as carbon dioxide emissions. Buying seasonal produce benefits the local market and boosts our own economy. Your body, the earth and your budget will thank you for it!

The post Why eating seasonally is good for your health appeared first on MyKitchen.

The weather has cooled down considerably, and let’s be honest, we’re all favouring staying in over going out. If you’re longing for coastal summer days, complete with sunshine, sea salt and seagull squawks, we’ve got you with this classic meal of fish ’n chips. This unbelievably easy-to-prepare ‘take-in’ dinner serves up crispy, tempura-battered Sea Harvest Fish Friday with vinegary slap chips – guaranteed to be a hit with the whole family.

While there’s a certain charm to bundling up in boots and beanies in front of a roaring fire, there’s a part of us that’s longing for sunny beach days – sand between the toes, seagulls squawking overhead and the smell of fish ’n chips wafting on the coastal breeze. Recreate those memories without even leaving the house with this seaside classic recipe. Sea Harvest Fish Friday fillets – wild-caught, skin-on Cape Hake in a bubbly tempura batter – are cooked to crunchy perfection and served with vinegary slap chips. This is a one way ticket to the coast!

Fish Friday & Slap Chips with Tartar Sauce
A seaside classic – crispy fish and vinegary slap chips.
Serves: 4
Prep time: 15 minutes
Cook time: 30 minutes

Ingredients

Tartare Sauce
½ C (125 ml) mayonnaise
2 Tbsp (30 ml) wholegrain mustard
2 Tbsp (30 ml) baby capers, chopped
1 Tbsp (15 ml) fresh dill, chopped
1 Tbsp (15 ml) chives, chopped
5 baby gherkins, diced
zest and juice of 1 small lemon
sea salt and freshly ground pepper

Fish & Chips
1 x 600 g box Sea Harvest Fish Friday
2 L sunflower oil
½ packet (500 g) McCain Slap Chips
malt vinegar

Method

Tartare Sauce
Add all the ingredients for the tartar sauce to a bowl and mix to combine. Cover and place into the fridge until ready to use.

Fish & Chips
1. Preheat the oven to 220 ºC.
2. Lay frozen Sea Harvest Fish Friday fillets onto a baking tray. Place into the oven to cook for 20-30 minutes until golden and crunchy. Alternatively cook in an air fryer for the recommended time.
3. Heat the frying oil in a large pot over high heat, if you have a digital thermometer, the oil should reach 145 ºC.
4. Add the McCains Slap Chips and cook for 5 minutes.
5. Remove the chips from the oil and place into a bowl that has a lid. Season with salt, pepper and a good glug of malt vinegar. Close the lid and let the chips steam for 2 minutes before serving.
6. Serve Fish Friday with slap chips and tartar sauce on the side.

The post Fish Friday & Slap Chips with Tartar Sauce appeared first on MyKitchen.

Are you in a mood for a hearty breakfast, but lacking ideas? Then look no further because our budget-friendly spicy Spanish omelette has your name on it!

SERVES 4 // COOK TIME 60 mins

INGREDIENTS
500 g potatoes, peeled
⅓ cup flour
1 tsp dried thyme
1 tsp paprika
1 tsp salt
½ tsp black pepper
100 g butter
1 bunch (3–4) leeks, halved lengthways, thinly sliced
2 garlic cloves, peeled and crushed
½ tsp nutmeg
5 eggs
100 g cheddar, grated
⅓ cup milk
125 g cherry tomatoes, halved
Flat-leaf parsley, to garnish

METHOD
1. Preheat oven to 200°C.
2. Boil the potatoes until just done. Leave to cool, then dice.
3. Place flour, thyme, paprika, salt and pepper in a ziplock bag. Add the potatoes and shake.
4. Melt 50g butter in an oven-proof frying pan over medium heat. Fry the potatoes in batches until golden. Remove.
5. Reduce to low heat and melt the remaining butter in the same pan. Fry leeks, garlic and nutmeg until leeks are softened, about 8 minutes.
6. Whisk together eggs, cheddar and milk. Add the potatoes and tomatoes to the pan, then pour the egg mixture over. Stir gently to combine.
7. Transfer the pan to the oven and bake for 10–15 minutes, until the egg is just set.
8. Cut into squares and garnish with parsley.

This breakfast hash with prosciutto, rocket and Parmesan recipe will have you bouncing out of that bed and into the kitchen this weekend! It’s just that good!

The post Spicy Spanish omelette appeared first on MyKitchen.

Looking for a mid-week meal that’s budget-friendly and can be cooked in just one pot? Look no further than our comforting chicken and chorizo paella.

SERVES 6 // COOK TIME 50 min

INGREDIENTS
300 g chorizo, thinly sliced
100 ml olive oil
4 chicken breasts, sliced
2 red onions, peeled and sliced
3 cloves garlic, peeled and sliced
1 tbsp paprika
Salt and black pepper
500 g white rice
1 cup dry white wine
1 L chicken stock, warmed
2 cups frozen peas
Chopped parsley, to garnish
Lemon wedges, to garnish
Roast peppers, to garnish

METHOD
1. Preheat oven to 200°C.
2. Cook the chorizo in a dry pan over medium heat. Let it crisp up, while releasing some of the fat. (Use the dish you would like to serve the paella in, as you will layer the flavours throughout the cooking process.)
3. Add the oil and chicken, cook until golden brown. Add the onions and garlic and cook until soft. Add paprika and cook for another minute, then season.
4. Add the rice and cook for 2 minutes until slightly toasted. Deglaze the pan with the wine and reduce heat.
5. Add the stock and cover the pan. Stir every so often, tasting as you go along. When the rice is half cooked, about 20 minutes, add the peas and cover.
6. Cook until the rice is done, about 10 minutes. Don’t stir: The idea is that a crusty layer of rice forms at the base of the pan … the sign of a good paella.
7. Garnish the paella with parsley, lemon wedges and roast peppers. Serve with warm, crusty bread.

We’re a sucker for adding local flair to our favourite recipes, and this Cape snoek pasta paella is no exception! Make it for a weeknight family treat.

The post Chicken and chorizo paella appeared first on MyKitchen.

Feeling a little cash poor? These four affordable ingredient swaps will help you save money, and are just as tasty!

1. Make buttermilk with lemon juice
We rarely use the whole carton in one go anyway! By mixing 1 tbsp vinegar or lemon juice with every 1 cup milk, you can make the exact amount of buttermilk you need, on the cheap.

2. Replace mincemeat with lentils
Bobotie, meatballs or good ol’ spaghetti Bolognese – all of these meaty favourites can be made with more affordable plant-based protein. Lentils mimic the texture of mince and will take on whatever flavours you cook them with.

3. Quinoa over barley
Barley is a cheaper option that provides you with more fibre, nearly as much iron, and plenty of manganese, selenium and other phytonutrients. The only downside is that it contains gluten.

4. Use Chia seeds instead of flaxseeds
Ground-up (that way your body can absorb the nutrients), flaxseeds provide plenty of protein and omega-3 fatty acids. And they can be used to replace eggs in vegan cooking and baking, in the same way as chia seeds.

The post Affordable Ingredient Swaps To Save You Money appeared first on MyKitchen.

If you’re in need of a quick, cheap, kid-friendly meal, then we’ve got you covered with this yummy tomato soup with cheese toasties recipe!

SERVES 4 // COOK TIME 30 min

INGREDIENTS
For the soup
1½ onions, chopped
2 garlic cloves, chopped
2 carrots, finely chopped 
1 tsp paprika
2 tins whole peeled tomatoes, drained and liquid reserved
50 g sachet tomato paste
2 tbsp Worcestershire sauce
For the cheese toasties 
8 thick slices bread, lightly buttered on both sides
1½ cups grated Cheddar
⅓ cup sour cream

METHOD
For the soup
1. Heat some oil in a pot over medium heat. Add the onion, garlic and carrots then cook for 8–10 minutes, until onions are soft. Add the paprika and cook until fragrant. 
2. Add the whole tomatoes and cook for 5 minutes, then stir in the tomato paste, reserved tomato juice, Worcestershire sauce and 2 cups water. Bring to a simmer, reduce heat and cook for 8–10 minutes, then season.
3. Remove from the heat and allow to cool slightly. Transfer to a blender and blend until smooth.
For the cheese toasties 
1. Preheat oven to 220°C. Line a baking tray with baking paper.
2. Arrange 4 slices of bread on the tray and top with cheese. Season with salt and pepper. Top each one with another slice of bread to make 4 sandwiches.
3. Bake for about 10 minutes, turning halfway, until the bread is golden and toasted, andthe cheese has melted.
4. Cut cheese toasties in half and ladle soup into bowls. Top soup with a spoonful of sour cream.

SUPER SWAP: The sour cream can be replaced with a drizzle of normal cream, a spoonful of cottage cheese or even a dollop of plain yoghurt

Recipes & styling: Jezza-Rae Larsen 
Photography: K-Leigh Siebritz/hmimages.co.za 

Get back to basics with your weeknight dinners and enjoy this budget-friendly beef schnitzel with potato wedges using minute steak.

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