Supporting your gut health doesn’t have to cost a fortune. Mpho Tsukudu shares everyday foods that can help nourish your gut with lentils and mussels to sourdough and kimchi. 

In Your Health Starts in Your Gut, dietitian Mpho Tsukudu takes a practical approach to eating for a healthier gut. Rather than relying on expensive or hard to find ingredients, the book focuses on everyday foods and simple, yet informative ways to support your health through what you eat. 

Rainbow tortillas with lentil ‘mince’ & avocado crema 

Lentils and mushrooms are a budget-friendly way to add fibre to your diet. Lentils, as a legume, provide the kind of fibre that supports a healthy gut microbiome while also being an affordable source of plant-based protein. 

Serves 5 

Ingredients

For the lentil ‘mince’: 

1 cup vegetable stock
½ cup dried brown lentils
Salt and milled pepper
¼ cup pumpkin seeds
250g button mushrooms, roughly chopped
1 red onion, roughly chopped
2 tsp smoked paprika
3 Tbsp chipotle powder
¼ cup olive oil 

For the avocado crema: 

2 ripe avocados, peeled, pitted and chopped
3 Tbsp plain yoghurt
125g cream cheese
1 clove garlic
10g coriander, roughly chopped
1 lime, zested and juiced
1 red chilli
Salt and milled pepper 

For serving:   

10 mini tortillas
Pickled red onion
½ baby red cabbage, sliced
4 radishes, sliced
1 block feta, crumbled 

Method 

1. Add stock to a pot and bring to a boil. 
2. Add lentils, season and boil for 10-12 minutes. Drain and pat dry. 
3. Pulse seeds, mushrooms, onion and spices in a blender until a rough mixture forms. 
4. Heat oil in a hot pan. Add the lentils and mushroom mixture and fry until cooked and crispy, stirring often, about 10-15 minutes. 
5. Blitz together the avocado crema ingredients. 
6. Lightly char tortillas over a flame or in a dry pan. 
7. Serve warm tortillas topped with crema, lentil mince and the remaining serving ingredients.

Recipe & styling: Sjaan Van Der Ploeg
Photography: Zhann Solomons 

Mussel hotpot with coconut rice 

Fish is another useful addition to a gut-healthy friendly diet. They’re nutrient dense sources of protein and provide important fats and minerals. Mussels are typically an inexpensive way to add seafood to a meal. 

Serves 4 

Ingredients:

For mussel hotpot: 

Glug canola or olive oil
3 onions, chopped
4 cloves garlic, sliced
1 red chilli, halved and deseeded
Handful fresh coriander, plus extra
¼ cup piri-piri sauce
1 cup fish stock
1 can (400ml) coconut cream or coconut milk
800g fresh or frozen mussels, cleaned (defrosted)
1 lemon, zested and juiced
Salt and milled black pepper 

For the coconut rice: 

1 can (400ml) coconut milk
1 cup water
Handful fresh coriander
1 red chilli, halved
3 cloves garlic, peeled
1 cup basmati rice 

For serving : 

Fresh coriander
Desiccated coconut
Chilli flakes
Lemon or lime wedges 

Method 

1. Heat oil in a large pot over medium heat. 
2. Sauté onions for 3-5 minutes before adding garlic, chilli and coriander, then cook for another 3-5 minutes. Add a splash of water if needed. 
3. Stir through piri-piri sauce and cook for a further 5 minutes. 
4. Pour in fish stock and coconut cream. Cover with a lid and simmer gently for 12-15 minutes, stirring often. 
5. Add mussels, cover with a lid and simmer for 8-10 minutes or until mussels have opened up (discard any closed shell mussels). 
6. Add zest, lemon juice and fresh coriander. Season well. 
7. For the coconut rice, bring coconut milk, water, coriander, chilli and garlic to a boil in a separate pot. 
8. Add rice to coconut milk mixture and cook until fluffy (about 10-12 minutes). Place into a colander or fine-mesh sieve. 
9. Remove coriander, chilli and garlic from rice and discard. 
10. Add ¼ cup water into a small pot and bring to a boil. Place rice (in the colander) over the water and allow rice to steam for about 5-6 minutes. 
11. Fluff rice with a fork and stir through extra chopped coriander, desiccated coconut and chilli flakes. 
12. Serve mussel pot with coconut rice and lemon or lime wedges on the side. 

Recipe & styling: Chad January
Photography: Zhann Solomons 

Sourdough pizza toasties 

Not all bread needs to be off your menu when you’re thinking about gut health. Mpho includes sourdough as a useful bread choice particularly because of the fermentation involved in making it.  

Serves 8 

Ingredients  

8 thick slices sourdough bread
¼ cup canola oil or melted butter
½ coil (150g) chorizo, sliced
1 cup shredded rotisserie chicken (skin removed)
½ punnet (100g) mixed medley tomatoes, halved
1 cup (100g) grated white Cheddar
1 cup (100g) grated mozzarella 

To serve:  

1 red onion, sliced
1 avocado, sliced (optional)
Fresh basil 

Method 

1. Preheat oven to 180°C. 
2. Arrange bread in a single layer on a baking tray. 
3. Brush with oil or butter, bake for 3 minutes. Remove from oven. 
4. Top each slice of bread with cheeses, chorizo, chicken and tomato. 
5. Bake for another 8-10 minutes until cheese is melted and bubbling. 
6. Top with red onion, avocado and basil just before serving. 

Recipe and photography: Fresh Living Magazine 

Quick cucumber kimchi 

Fermented foods such as kimchi are another gut-friendly option. Fermentation creates foods containing live microorganisms, making them an easy way to add variety to your diet. Spoon it alongside rice, eggs, noodles or add it to sandwiches for a punchy flavour.  

Makes 2 cup 

Ingredients  

1 large cucumber, cut into spears
1 Tbsp salt 

For the kimchi paste:   

1 sachet (50g) red curry paste
3 Tbsp white grape vinegar
1 clove garlic, grated
1 lime, zested
2 Tbsp vegetable oil
1 Tbsp sugar
1 Tsp fish or soy sauce
2 Tsp white sesame seeds (optional) 

Method 

1. Toss together cucumber and salt in a bowl. Set aside for 30 minutes to draw out excess moisture. 
2. Drain excess water and rinse cucumber thoroughly. 
3. Combine paste ingredients in a jar, add the cucumber and seal. 
4. Shake jar to combine and refrigerate overnight or serve garnished with sesame seeds. 

Recipe & styling: Chad January
Photography: Zhann Solomons  

The post Gut-healthy food on a budget  appeared first on MyKitchen.

Here’s how to keep food fresh for longer with simple kitchen cleaning and storage tips, from organising your fridge to storing fruit and vegetables correctly.  

Spring cleaning your kitchen is about more than scrubbing the counters. The way you clean, organise and store your food can also help ingredients stay fresher for longer. These simple food storage tips can help reduce waste and keep your kitchen in order.  

Give your fridge a proper spring clean 

Start by taking everything out of the fridge and wiping down the shelves and drawers with warm, soapy water. Always clean up any spills as soon as they happen. Keeping the fridge clean helps prevent bacteria from spreading between foods.  

Tip: Your fridge should typically be kept at 4ºC or below, with your freezer at -18ºC. Avoid packing the fridge too tightly as cold air needs room to circulate.  

Keep fruit away from sensitive vegetables  

Some fruits produce ethylene, a natural gas that speeds up ripening. While that can be useful when you want fruit to ripen, it can also cause other ethylene-sensitive produce to deteriorate more quickly. Bananas, apples, avocados and pears are examples of produce that can produce ethylene and can be sensitive to it, while leafy greens, melons, cucumbers and eggplant are more sensitive to it. Try separating these fruits and vegetables by storing them separately in the fridge or on counter-tops in your fruit bowl of choice.   

Don’t wash all your produce at once 

It might feel like a good spring-cleaning shortcut, but washing everything as soon as you get home can sometimes make storage trickier. Instead, wash fresh produce under running water before preparing or eating it, and dry it thoroughly where appropriate. Remember to always wash your hands before handling produce, and remember that soap or specialist produce washes aren’t necessary.  

Paper towel is your friend 

Since refrigerators contain moisture and humidity, certain delicate produce such as fresh herbs and berries can deteriorate quicker or develop mould. Storing these items on a paper towel can help absorb excess moisture, which will extend their shelf life and keep them fresher for longer in the fridge. 

Give older food the front-row seat 

A little fridge organisation can go a long way. When unpacking your groceries, move older items towards the front and place newer ones behind them. This way you’re more likely to spot food that needs to be used sooner over something newly bought. It’s also important to properly store your leftovers. Use clean, covered containers or sealed bags to protect food and help keep your fridge organised.  

Make your freezer part of the plan 

If you know you’re not going to use something in time, don’t wait until it’s already past its best. Freezing is a useful way to preserve many foods and reduce unnecessary waste. Label frozen leftovers and ingredients with the date so you know what needs using first. Just remember that freezing helps extend storage, but it doesn’t make spoiled food safe to eat. When in doubt, throw it out.  

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Protein maxxing is taking over social media. But what is it, is it actually good for you and how can you add more protein to your breakfast? 

What is protein maxxing? 

Protein maxxing is the latest food trend taking over social media, with people finding easy ways to add more protein to everyday meals. It focuses on incorporating protein-rich foods like Greek yogurt, egg whites, cottage cheese and protein powder to boost protein intake. 

While protein is essential for muscle repair and overall health, the amount you need depends on factors such as age, body weight and activity levels. 

Breakfast is one of the easiest places to start. We’ve rounded up simple, protein-packed oat bowls inspired by our favourite food creators, featuring oats, yogurt, nut butter and delicious toppings for a filling, fuss-free meal. 

Blueberry salted caramel overnight oats 

Sharon Van Wyk’s overnight oats are all about staying consistent without feeling restricted, combining sweet blueberry and salted caramel flavours in one easy breakfast with her recipe.  

Vanilla cinnamon overnight oats 

Fran gives breakfast a sweet-treat makeover with her vanilla cinnamon overnight oats recipe while keeping things gentle on the gut. 

Brownie bowl baked oats  

Lean girl turns her baked oats obsession into dessert for breakfast territory with this decedent, chocolatey brownie-inspired recipe. 

Mocha overnight weetbix  

Registered dietitian Gen Hesse shares her high protein recipe using an all-time South African favourite, transforming weetbix into a creamy mocha breakfast.  

The post Protein Maxxing  appeared first on MyKitchen.

 Planning a picnic? Fill your basket with easy homemade nibbles from braaibroodjie scrolls to sweet Biscoff treats.  

Braaibroodjie scrolls  

Planning a picnic is all about keeping things simple, portable and delicious. Feel free to add your favourite store-bought treats to this incredible selection of homemade nibbles that are easy to prepare ahead of time and perfect for sharing.  

Serves 8 

Ingredients  

2 Tbsp (30ml) butter 
1 onion, coarsely chopped 
Flour, for dusting 
1kg store-bought bread dough 
½ cup (125ml) chutney (optional) 
3 cloves garlic, finely minced
1½ cup (375ml) grated matured cheddar cheese 
1 cup (250ml) grated Gruberg cheese 
180g sundried tomatoes in oil, drained and chopped 
1 egg, beaten 
Salt and milled pepper  

Method 

1. Preheat the oven to 180°C. 
2. Spray a 20x30cm baking tray with non-stick spray. 
3. Heat a pan on a medium heat and melt the butter, sauté the onions for about 15 minutes and season. Set aside to cool.  
4. Dust the work surface with flour.  
5. Roll the bread dough out to about ½cm thick and in a rectangle shape of about 50x35cm. 
6. Spread the chutney on the bread dough and top with caramelised onions, garlic, cheeses and sundried tomatoes. Season.  
7. Gently press on the filling to secure before rolling.  
8. Roll the bread dough lengthwise into a tight roll.  
9. Cut into 5cm pieces, rotating the roll after each slice to maintain round shape. Pack tightly into the prepared baking tray. Brush tops with egg wash.   
10. Bake in the oven for about 40-45 minutes or until cooked and golden.  
11. Cool in tin before storing in an airtight container or eat warm.   

Thai chicken sausage rolls 

Makes about 16 

Ingredients  

700g chicken sausages 
1 shallot or small red onion, finely chopped 
2 cloves garlic, minced 
3cm knob fresh ginger, peeled 
3 Tbsp lemongrass paste (optional) 
20g coriander, finely chopped 
1 small Thai chilli, seeds removed and finely chopped 
Salt and milled pepper 
400g puff pastry, defrosted 
1 egg, whisked 
2 Tbsp (30ml) black sesame seeds  
Coriander, for serving 
1/4 cup (60ml) sweet chilli sauce, for serving  

 Method 

1. Remove the casings from the sausage and add the chicken to a large mixing bowl.   
2. Add the shallot, garlic, ginger, lemongrass, chilli, coriander and season to taste. Mix well, cover and place in the fridge until cold.  
3. Preheat the oven to 180°C.  
4. Dust the work surface with flour and lay the pastry flat on the counter.  
5. Cut the pastry into 12×30 cm strips.  
6. Add 2-3 Tbsp of the filling down the middle of each puff pastry strip.  
7. Brush the end of the pastry with egg wash, fold over the pastry to close the sausage roll.  
8. Crimp the ends of the pastry with a fork.  
9. Cut the long roll into smaller individual sausage rolls, about 5cm big.  
10. Place on a baking tray brush with egg wash and sprinkle with sesame seeds.   
11. Bake the sausage rolls in the oven for about 25 minutes or until cooked and golden.  
12. Garnish with coriander and serve with sweet chilli sauce.  

Cheesy garlic shortbread 

Makes about 18 

Ingredients  

1½ cups (375ml) flour 
50g Parmesan cheese, grated 
50g Gruyere cheese, grated 
1 clove garlic, finely grated 
3-4 sprigs thyme, picked 
½ cup butter, softened 
1 egg yolk
Salt and milled pepper  

Method 

1. Preheat the oven to 180°C.  
2. Line a shallow baking tray with baking paper and spray with non-stick spray.  
3. Combine the flour, cheeses, garlic and thyme in a large mixing bowl. Season with salt and milled pepper, to taste.  
4. Add the butter and use your fingertips to rub the butter in until the mixture resembles coarse breadcrumbs.  
5. Add the egg yolk and mix through; do not overmix. The mixture should hold together when compressed together.  
6. Lightly dust the work surface with flour and roll the pastry to about 0.5cm thick. Use a 5cm cookie cutter and cut out rounds. Repeat until all the dough is used. Place the biscuits on the prepared baking tray.  
7. Bake for about 15-20 minutes.  
8. Serve the shortbread with your favourite cheese and dips for the perfect picnic snack. 

Strawberry white chocolate rice crispy bars 

Makes about 24 

Ingredients 

300g white chocolate, chopped 
230g puffed rice cereal 
1/5 cup (50g) butter 
3 packets (450g) white marshmallows 
2 tsp (10ml) vanilla essence 
Pinch salt 
1 packet (100g) shelled pistachios, chopped (or use nuts of choice) 
2 tsp (10ml) ground cardamom 
20g freeze dried strawberries, crushed 
50g white chocolate, for decorating  

 Method 

1. Preheat the oven to 180°C.  
2. Line a baking tray with baking paper, scatter the chocolate on the baking tray and bake for about 10-15 minutes until melted and golden brown.  
3. While the chocolate is caramelising, line another 20cm x 20cm deep baking tray with baking paper and spray with non-stick spray, this is for the rice crispy treats to set in.  
4. In a large pot on a low-medium heat, melt the butter and once melted add the marshmallows. Stir until the marshmallows are melted. Remove from the heat.  
5. Add the caramelised white chocolate to the marshmallow mixture and mix to combine.  
6. Add the puffed rice, vanilla, pinch of salt, 50g pistachios and cardamom to the marshmallow mixture and mix to coat all the puffed rice.   
7. Flatten the mixture gently with your fingertips or back of a large metal spoon, in the prepared baking tray. Allow to set for about 1-2 hours.  
8. Cut the rice crispy treats into bars or squares of your choice.  
9. Drizzle with melted chocolate and garnish with freeze dried strawberries and remaining pistachios.  

Cook’s note
This recipe is so easy to make, but you need to work quickly when the puffed rice is being combined with the marshmallow mixture, as it cools down and sets quickly! 

Fudgy Biscoff hedgehog 

Makes 18-20 

Ingredients  

80ml (75g) butter 
200g white chocolate 
1/4 cup (60ml) golden syrup 
150g Lotus Biscoff Biscuits 
100g Marie biscuits 
½ cup (125ml) Biscoff spread 
1 tsp (5ml) vanilla essence  

For the topping: 

 ¼ cup (60ml) Biscoff spread, melted 
4-5 Lotus Biscoff Biscuits, crushed  

 Method 

1. Line a 20cm round or square tray with cling wrap and spray with non-stick spray.  
2. Combine the butter, chocolate and syrup in a small pot on a medium heat. Stir until melted, set aside to cool slightly.  
3. Crush the Biscoff and Marie biscuits, it should be coarsely crushed and not to a powder.  
4. Combine the chocolate mixture with the biscuits, Biscoff spread and vanilla and mix to combine.  
5. Press the mixture into the prepared tray and allow to set in the fridge for about 2 hours.  
6. Cut into squares, drizzle with Biscoff spread and sprinkle with crushes biscuits.  

Recipes and styling: Lichelle May
Photography: Zhann Solomons 

The post Light homemade nibbles to take on your next picnic appeared first on MyKitchen.

Hungry for something good to listen to? From foodie chats to fascinating food stories, these podcasts are serving up plenty of flavour.  

Whether you’re cooking dinner, stuck in traffic or simply looking for something entertaining to listen to, a good food podcast can make the time fly. Podcasts take food beyond recipes by exploring the people, places, businesses and stories that make what we eat so fascinating.  

Table Manners: Pass the Gossip 

Hosted by singer-songwriter Jessie Ware and her mom Lennie, Table Manners combines relaxed celebrity conversation with a love of home cooking. Guests talk about their favourite meals and memories around food, making each episode feel like you’re eavesdropping on a very entertaining dinner party. They’ve chatted to everyone from Nigella Lawson to Dolly Parton; it’s as much about personality as it is about food.  

A Table in the Corner: Inside SA Food 

For a distinctly South African listen, start with A Table in the Corner. Hosted by food journalist Russel Wasserfall, the podcast sits down with the people shaping the country’s food and hospitality industry. It’s particularly good for anyone curious about what happens beyond the dining room, with a focus on sourcing ingredients and running restaurants to the realities of building a career in hospitality.  

South African Food Stories: Food, with a Story  

SA Food Stories is well worth adding to your queue. Hosted by Nicci Robertson, the podcast explores the country’s food culture through conversations with industry leaders and entrepreneurs. Nicci emphasizes the stories behind the businesses and personalities and covers passion, perseverance, creativity and the challenges involved in building South Africa’s food and hospitality industry. Recent episodes have featured Ina Paarman, making this a particularly appealing listen for anyone interested in the people behind South African brands.  

The Food Programme: Food for Thought  

For something more investigative, BBC’s The Food Programme explores ingredients, food trends, culinary traditions and the wider culture surrounding what we eat. It’s the kind of podcast that can turn an everyday ingredient into a fascinating story, taking listeners from farms and kitchens to restaurants and communities around the world. If you find any interest in the history and politics of food as much as the indulgence of eating, then this is one to have on your list. 

Dish: Dinner with the Stars 

Dish from Waitrose is an extraordinary choice featuring broadcaster Nick Grimshaw and Michelin-starred chef, Angela Hartnett. Together, they host a weekly meal with a celebrity guest, combining relaxed conversation with plenty of food talk. With Angela cooking a meal inspired by their guest and Nick keeping the conversation flowing, listeners catch a glimpse into real stories about careers, favourite foods, culinary disasters and success stories. Guests have ranged from Gordon Ramsay to more recently, Daisy Edgar-Jones for an all-round range of conversation.  

The post Food podcasts we can’t stop listening to  appeared first on MyKitchen.

Step into our kitchen for fresh, colourful spring salads packed with flavour. Perfect for your picnic basket, lighter lunches, side salads and bringing a taste of spring to your table. 

Crispy calamari and watermelon with a mint, lime and chilli salad dressing 

Serves 4 

Ingredients  

For the calamari: 

500g calamari rings or tubes and tentacles, defrosted 
Salt and coarsely ground black pepper
2 tbsp fresh coriander 
Vegetable oil for frying
½ cup cornflour  

For the dressing: 

½ punnet fresh mint leaves 
½ punnet fresh coriander leaves 
2 red chillies, seeds removed 
2 limes, juiced and zested 
¼ cup olive oil  

To serve: 

2 handfuls fresh rocket 
½ watermelon, rind removed and cubed 
1 punnet exotic tomato medley, halved 
2 spring onion, thinly sliced  

Method 

1. Pat down the calamari with kitchen paper to remove excess moisture.
2. In a bowl, toss the calamari with the seasoning and coriander.
3. Heat the oil in a large pan.
4. Dip the calamari into the cornflour, shake off any excess and shallow or deep-fry in hot oil for about 3–4 minutes or until cooked through and golden. Drain on kitchen paper.
5. Blitz the mint, coriander, chilli, lime zest, lime juice and olive oil until it reaches the consistency of a dressing. Season well.
6. Arrange the rocket in a serving bowl and top with the watermelon, tomatoes and spring onion. Scatter over the crispy calamari.
7. Drizzle the salad with the dressing just before serving and toss through to coat.

Recipe and photography: Fresh Living Magazine 

Zingy Citrus and Chicken Salad 

Serves 4 

Ingredients  

For the chicken: 

2 cups creamy chicken and mushroom mixture
¼ cup mayonnaise
1 Tbsp wholegrain mustard
2 Tbsp fresh parsley 

For the salad:

1 cup baby spinach
1 cucumber, shaved into ribbons
1 red onion, sliced
2 oranges, segmented or sliced
1 grapefruit, segmented or sliced
Glug olive oil
1 lemon, juiced 

Method 

1. Drain creamy chicken and mushroom mixture through a colander. Remove the mushrooms if you prefer.
2. Combine chicken, mayonnaise, mustard and parsley and set aside.
3. Divide spinach, cucumber, red onion, orange and grapefruit between 4 serving bowls.
4. Top with chicken, drizzle with olive oil and lemon juice and top with crispy chicken skin.

Recipe & styling: Chad January
Photography: Zhann Solomons  

Carrot and quinoa salad with hummus dressing  

• Serves 4-6 

Ingredients  

2 packets rainbow or regular baby carrots, trimmed and halved
1 packet Brussels sprouts, halved
Glug olive or canola oil
2 cloves garlic, chopped
Salt and milled black pepper
2 cups cooked quinoa
½ lemon, juiced
2 Tbsp fresh coriander, chopped
½ packet baby spinach
5-6 radishes, sliced
50g crispy chickpeas (optional) 

For the dressing:

250g hummus
3 Tbsp olive oil
¼ cup of 1 lemon
2 red chillies, deseeded and chopped
1 Tbsp chopped fresh coriander 

Method 

1. Preheat oven to 180°C.
2. Place carrots and Brussels sprouts on a baking tray. Drizzle with oil, sprinkle with garlic and season.
3. Roast for 10-12 minutes or until cooked through.
4. Spread cooked quinoa over two baking trays and roast in the oven, stirring every few minutes until crispy and golden. Cool.
5. Combine quinoa, lemon juice and coriander, and season.
6. Place spinach on a serving dish and top with quinoa mixture.
7. Add roasted carrots and Brussels sprouts, radish and crispy chickpeas.
8. Combine dressing ingredients and season to taste.
9. Serve salad with dressing on the side or drizzled over.

Cook’s Note
Roasting the quinoa in the oven until crispy adds more texture and flavour. 

Recipe and photography courtesy of Fresh Living Magazine  

 Halloumi & melon summer salad 

Serves 6 

Ingredients 

Oil, for frying
1 block (300g) halloumi, thinly sliced
1 packet (40g) rocket
350g exotic mixed tomatoes, halved
1 avocado, peeled, pitted and diced
2 large carrots, peeled and sliced into ribbons
2 blocks feta, crumbled
½ red onion, sliced into petals
1 papaya, peeled and sliced into thin wedges
5-8 radishes, thinly sliced

For the balsamic vinaigrette:   

¼ cup olive oil
2 Tbsp balsamic vinegar
2 tsp wholegrain mustard
1 clove garlic, minced
2 tsp honey 

Method 

1. Combine balsamic vinaigrette ingredients and set aside.
2. Add oil to a hot pan and fry halloumi until golden and crispy. Drain on kitchen paper.
3. Combine remaining ingredients on a serving platter and season. Top with crispy halloumi and drizzle with balsamic vinaigrette just before serving.

Recipes & Styling: Sjaan Van Der Ploeg
Photography: Zhann Solomons 

The post Salads to help you kick the winter blues appeared first on MyKitchen.