How two young entrepreneurs turned their passion for healthy eating into Cape Town’s favourite conscious living destination – Wildsprout! 

What started as a tiny café on Loop Street has blossomed into something much bigger than Candice Coles, a young entrepreneur, could have imagined. “There were little to no restaurants available that offered genuinely healthy food made using wholefoods, offering a decent sit-down experience,” Candice reflects. So, they created one. 

From that first small space, her brother Dean joined, and Wildsprout has grown into three bustling restaurant-delis across Cape Town (Kenilworth, Constantia, and Sea Point), plus a factory churning out healthy frozen meals and baked goods that you’ll find stocked in retailers across the Western Cape and beyond.

 

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Wildsprout is not just about the food, it’s about creating a space where conscious living feels accessible. “Young customers have loved this offering,” Candice says about their unique café-grocery hybrid concept. “They could trust that no matter what they were ordering from the restaurant or grabbing from the grocery store, they would be getting a healthy, local and quality product.” 

Dean and Candice believe that young people are driving South Africa’s sustainable food revolution. “The younger generation has often shown a deeper understanding of healthy food and willingness to educate themselves,” Dean notes. And their customers prove these daily – young patrons are the most adventurous, often discovering “hidden gems” like the Superboost drink or matcha lattes, and sharing them on social media. But it’s not just about what’s trending. It’s about a generation that asks questions: Where does my food come from? How was it made? What impact does it have? This curiosity is reshaping how we think about food entirely, and how we consume it.

 

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The future looks bright (and green) for Wildsprout, while they are focusing on growing their online presence, don’t be surprised if more physical locations pop up. “Interacting with our amazing customers is always enjoyable, so who knows, maybe another branch or two,” Dean muses. Their product range keeps expanding too, from their popular frozen meals like Beef Bolognese and Chilli Non-Carne to eco-friendly homeware and personal care products. It’s all part of their mission to make conscious living accessible to young adults starting their environmentally aware journeys.  

Dean and Candice’s advice for young entrepreneurs is refreshingly practical: 

• Back yourself, with confidence and research. Have faith in your vision but ground it in solid business fundamentals. 

• Never stop learning. The information is out there, so use it. Network actively and continuously upskill. 

• Build community. Support your peers and create an ecosystem where everyone can thrive. 

• Blend passion with pragmatism. Trust your gut, but don’t ignore the numbers. 

• Partner with the right payment and point of sale service provider, like Yoco, to take your business to the next level.   

Wildsprout has become more than just a place to grab lunch. It’s proof that young entrepreneurs can reshape entire industries when they combine passion with purpose. 

Photography: Supplied

The post The Wildsprout blueprint for conscious success   appeared first on MyKitchen.

Suit up (or rather armour up) with mineral and vitamin-rich ingredients such as garlic, ginger, turmeric and more to help keep the sniffles at bay. 

Powerhouse picks 

Keep your immune system strong with these nutrient-rich ingredients:  

Leafy greens 

Leafy green vegetables (such as spinach, Swiss chard and kale) are iron-rich and packed with vitamins C and E. These work together in keeping your body fighting fi t by acting as antioxidants. Add these veggies to your soups and stews, bulk up grain salads or blend together with avo, kiwis, pineapple and mango, or citrus and ginger to make a power-packed breakfast smoothie. 

Garlic 

Pungent and punchy, this immune-boosting bulb contains high concentrations of sulphuric compounds, which are thought to increase virus-fighting cells in your bloodstream. Chop or slice and add it to just about anything, or ferment the cloves in honey for an easy homemade cough remedy. 

Chilli 

Hot and happening, chillies are said to be high in vitamin C and A, both of which are vital to a well-functioning immune system. Capsaicin, the compound that gives chillies their heat, is thought to help combat phlegm and congestion. Just like garlic, you can ferment a variety of chillies in honey or use them to make a spicy condiment like chilli crisp. 

Citrus 

Lemons, limes, oranges and grapefruit all have one thing in common (besides being part of the citrus family) – they’re all teeming with vitamin C! These gems help your body produce more white blood cells (the soldiers that fight off infection).  

Turmeric  

This is a popular immune-boosting ingredient and is often deemed the superfood spice of choice for its anti-inflammatory properties. Turmeric’s level of curcumin, the compound that gives the root its orange-yellow hue, is believed to help lessen inflammation. Add it raw to your curries and stews, or add the powder to your morning coffee for a golden latté! 

Ginger 

Packed with the compound gingerol, this humble root is thought to be anti-inflammatory, which is known to help soothe sore throats. Enjoy a raw slice of ginger in tea to aid blocked sinuses, or add it to soups and broths. 

Words by: Gail Damon
Photography: Fresh Living Magazine 

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Get your daily dose of this season’s pickings with these beautiful and sexy salads. They’re sure to steal the show on your festive table! 

Sweet and sour ruby roast veg 

Serves 4-6 (as a side) 

A tangy treat that you can cool down and load with more leaves for a fresher salad. 

Ingredients 

6–7 medium beetroots, peeled and halved 
500g small red onions, halved 
1¼ cup cranberry juice 
¼ cup olive or canola oil 
¼ cup sherry or red wine vinegar 
1 Tbsp honey 
Salt and milled black pepper 
100g creamy cheese (herbed cream cheese, ricotta or feta work well) 
Handful fresh mint and basil, for serving  

Method 

1. Preheat oven to 200°C.  
2. Parboil beetroots for about 8 minutes. 
3. Char onion halves over an open flame until almost blackened. (Alternatively, heat a griddle- or non-stick pan over medium-high heat and dry-fry to get a similar result.) 
4. Place vegetables in a single layer in a 5–8cm deep dish. Season. 
5. Whisk together juice, oil, vinegar and honey and pour over vegetables. Season well. 
6. Roast for 40–45 minutes until tender, but vegetables still have bite. 
7. Spoon vegetables onto a serving platter, separating onion petals if you like. Set platter aside, keeping warm. 
8. Reduce cooking liquid on the stove over medium-high heat for about 15 minutes until slightly thickened. 
9. Spoon reduction over warm veggies, dot with cheese and scatter with fresh mint and basil to serve.  

Tomato and stone fruit salad 

Serves 6 

Crispy toast adds the crunch to this juicy sun-ripened tomatoes and stone fruit salad. You can also stretch this fanciful dish even more with salad leaves or protein. 

Ingredients 

4 each nectarines and plums, sliced 
2 peaches 
50g cherries (optional) 
600g tomatoes, halved 
½ red onion, thinly sliced 
3 Tbsp sherry vinegar 
¼ cup olive oil blend 
1-3 tsp basil pesto 
Salt and milled black pepper 
200g Burrata or fresh mozzarella (see cook’s note below) 
Handful fresh basil (rocket works too) 
50g pumpkin and sunflower seed mix, toasted and roughly crushed 
1 loaf crusty bread, toasted, for serving (optional)  

Method 

1. Toss together fruit, tomatoes and red onion. 
2. Whisk together vinegar, olive oil and pesto. Season. 
3. Toss the vinaigrette through the tomato mixture.
4. Place cheese in the centre of platter and scatter tomato mixture around it. 
5. Top with fresh basil and scatter pumpkin seeds over. 
6. Serve with toasted bread.

 Also read: Ways to transform and boost your salads

Carrot and quinoa salad with hummus dressing 

Serves 4-6 

This bougie salad uses crispy quinoa instead of crunchy croutons. For an everyday version, swap quinoa for couscous and simply cut large carrots into chunks. 

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.

Baba ganoush salad 

Serves 6-8 

Baba ganoush is a Lebanese smoky aubergine dip with a similar consistency to hummus. It adds a lovely creaminess to this salad. 

Ingredients 

For the baba ganoush

4 large brinjals, halved 
1 punnet baby brinjals, halved 
¼ cup olive oil plus extra for brushing 
2 Tbsp balsamic or red wine vinegar 
1 clove garlic
2-3 Tbsp tahini (or 2 tsp peanut butter) 
½ Tbsp ground cumin 
Salt and milled black pepper  

For the salad

2 cups cooked bulgar wheat or couscous 
Handful each fresh mint and coriander 
2 discs feta 
1 lemon, juiced and grated 
1 cucumber, halved, deseeded and sliced 
1 packet wild rocket
1 packet crimson leaf salad 
1 spring onion, chopped 
Red chilli and sesame seeds for serving 

Method 

1. Preheat oven to 200°C
2. Pierce brinjals all over with a fork, place in an oven tray and brush with a li le olive oil and balsamic vinegar. 
3. Roast for 20-25 minutes, then remove baby brinjals. Set aside. 
4. Roast the large brinjals for another 20-30 minutes until they look limp and deflated, with almost blackened skin.
5. Cool large brinjals slightly, then scoop out flesh, discarding seeds.
6. Blitz large brinjal flesh with olive oil, garlic, tahini, and ground cumin. Season. 
7. Toss baby brinjals with bulgar wheat, herbs, feta and lemon juice and peel. 
8. Spread mixture on a platter and scatter with bulgar wheat salad mix, cucumbers, rocket and crimson salad leaves. 
9. Garnish with spring onion, chilli and sesame seeds just before serving.

Words: Gail Damon

Photography: Fresh Living Magazine

Also read: Our fave summer lunches that aren’t salads

The post Substantial salads that will steal the show appeared first on MyKitchen.

We know the drill all too well. It’s 9 p.m., and you’re already in bed when your stomach starts rumbling. Before you find yourself arm-deep in a bag of your favourite crisps, munch on these nutritious (and delicious) snacks instead. 

But wait…should you be eating late at night?  

“If you’re hungry at night, you should eat something,” says family nutritionist Sarah Pflugradt. “Eating at night will not slow down your metabolism, and if you’re smart about snacking, you won’t gain weight either. Do a mental inventory of what you’ve eaten throughout the day and see what you’ve missed. Most often, it’s going to be fruits, vegetables or dairy. If that’s the case, get in that extra fibre and calcium,” she says.  

Snack on these five healthy foods next time you have a late-night craving: 

1. Veggies and hummus 

Craving some crunch? You can never go wrong with raw veggies. Cut-up fresh vegetables dipped into hummus is a nutritious, low-calorie snack. Hummus, the Mediterranean chickpea-based dip is jam-packed with healthy fats and protein. Add a combination of cucumber strips, celery, carrot sticks and broccoli florets to keep your stomach’s rumble away for longer. 

@bakinghermann The secret to the creamiest hummus with @How To Hack It #hummus #kitchenhacks #learnontiktok ♬ original sound – Julius Fiedler

2. Oatmeal  

If you’re the ‘breakfast for dinner’ type, oatmeal is your perfect post-7p.m. snack. A warm bowl of oatmeal is nutrient-dense, which will keep you fuller for longer, and it’s a great source of fibre. Add some cinnamon, honey and apple slices to satisfy your sweet tooth. 

Try this tasty coconut and grapefruit oatmeal breakfast bowl. 

3. Popcorn 

It’s light, fluffy and has the perfect crunch to hit the spot. “Popcorn is a high-fibre snack that can keep you feeling satisfied until the morning. Just be cautious with what you flavour it with – lay off large amounts of butter and salt. Sprinkle with heart-healthy fats like olive oil or fresh herbs,” says registered dietician Kristin Smith. “Buy single-serve bags or portion the popcorn out into a bowl to help keep calories in check instead of mindlessly eating out of the bag on the couch,” she adds. 

Also read: Salted honey popcorn is the perfect snack for little ones 

4. Nut butters 

Who knew nut butter would be the perfect pre-sleep snack? From macadamia and almond butter to (our childhood favourite) peanut butter, it’s a fantastic snack if you’re craving something sweet and creamy. Plus, you can still comfortably get in those 40 winks. Nut butter is high in protein, which is good for muscle growth and contains tryptophan – which may lead to better sleep quality. Spread it on a slice of whole-grain toast to add some healthy carbs. Or, cut up an apple and spread some butter on it for some extra yum!  

5. Greek-style yogurt and berries  

When it comes to sleep, dairy is a good choice. Yoghurt, especially Greek yoghurt, is a great snack to promote sleep. Additionally, it’s filled with calcium and important nutrients like potassium, calcium and probiotics – which are the good bacteria. To add sweetness to your bowl, cut up some berries to make it extra delicious (and nutritious) without spiking your blood sugar levels.   

Also read: Strawberry and banana fro-yo bowls 

The post 5 healthy late-night snacks appeared first on MyKitchen.

Prime time

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.

A delicious take on a fruity dessert everyone will love!

Prep time: 40 minutes
Cook time: 0 minutes
Serves: 9-10

Ingredients

1 large watermelon
2 apples, cored and sliced, extra to serve
2 cups strawberries, sliced, plus extra to serve
4 kiwis, peeled and sliced, plus extra to serve
¼ cup raspberries, plus extra to serve
¼ cup blueberries, plus extra to serve
1 cup full cream yoghurt
3 mint sprigs
Tip: You can use your watermelon rinds to make a lovely konfyt.

Method

1. Cut the rind from the melon and shape into a cylinder. Slice into layers. Reserve the offcuts.
2. Place a layer of melon on a serving platter and arrange the apple, strawberry and kiwi slices on top. Fill any gaps with raspberries and blueberries.
3. Continue layering in this way, finishing with a layer of watermelon. You can use the skewer to hold it together.
4. Spoon the yoghurt on top of the watermelon and decorate with extra fruit and mint.

Stylist: Chiara Turilli

Photography: HMimages.co.za

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