There’s an ongoing debate around sugar and its impact on our bodies. Registered dietician Aziwe Booi sets the record straight on some common misbeliefs.  

We live in a day and age where there is plenty of misinformation about food and dieting, especially sugar! Sugar is something we all seem to have a love-hate relationship with that often creates a vicious cycle of restriction and then binging.  

It seems sugar is hidden everywhere, and we just can’t dodge it no matter how many sauces we say no to and granola bars we put back on the shelf. But knowledge is empowering, so we’re busting four common sugar myths.  

Myth 1: You can eat any fruit all year round for a healthy diet.  

FACT: Some kinds of fruit might be available all year round, but seasonal eating is what’s beneficial.  

If you have never given seasonal fruit much thought, this is your sign to start buying seasonally. Seasonal fruits are grown and harvested just as the time is right for them, so they are more nutrient dense. In-season fruits are also significantly better for the economy, the environment and your pocket – especially when you support local vendors.   

Seasonal fruits
Summer fruit include watermelon, mango, peaches, nectarines grapes, apples and bananas. Aim for two to three fruit portions per day.  

Myth 2: Fruit sugar is unhealthy.   

FACT: Fruit contain fructose.  

Fructose is a particular kind of fruit sugar which is diluted in the fibre content of each fruit. Fructose occurs naturally in whole fruits, so they do not contain any unhealthy added sugar.

Also read: Sugarless carrot cake  

Myth 3: Sugar is addictive.  

FACT: Sugar activates reward pathways in the brain, which trigger cravings.  

While sugar is not addictive, it is key to note that it can create intense cravings which can lead to eating more sugar. Sugar activates dopamine receptors in the brain, which makes us feel upbeat. As a result, we can associate sugar with feeling happy, which can reinforce cravings even more.  

Myth 4: Sweeteners definitely …. cause cancer.  

FACT: Sweeteners may cause cancer but research is limited. 

Studies in the cancer-causing effects of sweeteners are still inconclusive, and mostly done on animals. The latest research, however, does raise the red flag that there may be sweeteners associated with increased cancer risk.  

There are over 30 approved in the US alone, so it’s important to assess them all. We need more research to substantiate any claims regarding sweeteners. It is vital to view sweetener and sugar intake in the same way -they should be used occasionally and in small amounts. Whole foods such as fruit, vegetables and wholegrains should be the basis of any healthy diet because they’re associated with reducing the risk of cancer.  

Balancing act 

The practice of mindful eating is key to a balanced diet. It’s important to note that balance does not mean restriction – it is about incorporating the foods you enjoy into your lifestyle in a healthy way. Portion control is a practical way to incorporate moderation into your eating. The hand model, explained below, is a fun way to ensure your portions are individualised to your needs:  

Fist: this should be the size of your starch. Aim for wholegrain starches like brown rice, wholewheat or rye bread, potatoes, butternut or pumpkin.  

Tip of your thumb: healthy fats should be added in such a way that they’re a small part of your meals. Seeds, nuts, nut butters, vegetable oils, avocado or olives are some examples of healthy fats that can be added moderately in your diet.   

Palm of your hand: your meat or protein portion should be this size; its thickness should be that of your index finger. Aim for lean proteins like chicken, fish, beans and legumes.  

Two handfuls: this should be the size of your non-starchy vegetable intake per meal. Vegetables like carrots, peppers, spinach, broccoli or green beans are all nutritious and delicious.  

If you need more guidance on how to implement portion control or mindful eating practices, contact your local dietitian to assist with your needs.  

Words by: Aziwe Booi
Photographs: Fresh Living Magazine  

Also read: Healthy snack hacks

The post 4 sweet myth busters appeared first on MyKitchen.

Island-hop through the flavours of coconut, pineapple, lime and chilli as you get to know Mozambique’s cuisine.

Piri-piri sauce 

Makes 500 ml // Total time 10 minutes

Ingredients

1 red pepper 
3 jalapelio chillies 
4-5 African bird’s eye chillies, deseeded and chopped 
5 cloves garlic, chopped 
Handful fresh basil 
1 red onion, chopped 
1 cup olive or canola oil 
1 Tbsp smoked paprika 
1 lemon, zested and juiced 
Salt and milled black pepper  

Method

1. Blister pepper and chillies over a flame for 2-3 minutes and set aside to cool.
2. Deseed and roughly chop. 
3. Blitz peppers in a food processor along with remaining ingredients. Season well. 
4. Store in an airtight container and refrigerate. The sauce can be kept for up to two weeks in the fridge.

Spicy spatchcocked chicken 

Serves 4 // Total time 1 hour 45 minutes

Ingredients

1 whole chicken, spatchcocked and giblets removed 
Glug oil 
Salt and milled black pepper 
2 tsp smoked paprika 
1/3 cup piri-piri sauce 
1/4 cup melted butter 
Handful fresh coriander or basil, chopped 
2 limes, zested and juiced  

For serving  

Plain yoghurt 
Lime wedges 
Pita or flatbreads  

Method

1. Preheat oven to 180°C. 
2. Drizzle chicken with oil and rub with salt, pepper and paprika. 
3. Rub chicken with 3 Tbsp piri-piri sauce, taking care to coat it evenly. 
4. Place chicken, skin-side up, onto a greased baking tray and roast for 20-25 minutes. 
5. Meanwhile, combine remaining sauce, butter, fresh herbs and half the lime zest and juice in a bowl. 
6. Remove chicken from oven and brush generously with spicy butter mixture. 
7. Return to oven and cook for another 50-60 minutes, brushing with butter mixture every 12-15 minutes or until cooked through and well charred. 
8. Drizzle immediately with remaining lime juice and sprinkle with zest. 
9. Serve chicken hot with yoghurt, lime wedges and charred pita or flatbreads. 

Mussel Hotpot with coconut rice 

Serves 4 • Total time 30-40 minutes

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 
1/4 cup piri-piri sauce
1 cup fish stock 
1 can (400m1) 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 (400m1) 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  

Also read: Pasta nero with fresh mussels 

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. Add in fish stock and coconut cream. Cover 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 (discard any closed 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 and cover with a lid. 
8. Add rice 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. Steam 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.

Island style prego rolls 

Serves 4 // Total time 15 minutes plus marinading time  

Ingredients

For the steaks  

1/4 cup piri-piri sauce
1/4 cup tomato sauce or purée 
3 cloves garlic, chopped 
2 Tbsp brown sugar 
Salt and milled black pepper 
4-minute steaks (50-100g each)   

For the salad  

1/2 pineapple or mango, peeled and cubed 
1/2 cucumber, chopped 
1/2 red onion, chopped 
Glug olive oil 
Handful fresh coriander, chopped  

For serving 

Portuguese rolls, buttered and toasted 
Lemon or lime wedges  

Method

1. Combine piri-piri sauce, tomato sauce or purée, garlic and sugar. 
2. Season steaks well and add to sauce. Marinate for 30 minutes. 
3. Combine salad ingredients, season and set aside. 
4. Fry steaks in hot oil for 1-2 minutes, basting with marinade while cooking. Set aside. 
5. Layer rolls with steak, salad and drizzle with any remaining marinade. 
6. Serve hot with lemon or lime wedges.

 Also read: Our top 4 citrus infused marinades

Words by: Chad January
Photography: Zhann Solomons

The post Get a taste of Mozambique with these yummy recipes appeared first on MyKitchen.

If you’re looking for a Heritage Day dessert that will transport you back to your childhood then this tropical pineapple fridge tart is for you.

SERVES 6–8  •  TOTAL TIME 15 min + Refrigeration 

INGREDIENTS

Powdered gelatine 15 g

Condensed milk 1 tin

Limes, zested and juiced 2

Orley Whip dessert topping 1 cup

Crushed pineapple, drained 1 tin

Tennis biscuits 1 × 200 g packet

Coconut flakes, toasted ¼ cup

METHOD

1. Sprinkle the gelatine over 3 tbsp of cold water. Set aside to bloom.

2. Mix the condensed milk with lime juice and zest until thickened. In a separate bowl, beat the Orley Whip until light and fluffy. Fold in the condensed milk mixture and drained pineapple. Microwave the gelatine for 10–15 seconds until melted, then fold into the pineapple mixture.

3. Layer the biscuits and mixture into your dish. Place in the fridge for 2 hours or overnight until set. Top with extra crushed biscuits, toasted coconut flakes and pineapple flowers to serve.

Styling: Jezza-Rae Larsen
Photography: Callen Jefferson/hmimages.co.za

For another tasty Heritage Day dessert try this Cinnamon & White Chocolate Cremora Tart

The post Tropical Pineapple Fridge Tart appeared first on MyKitchen.

This pineapple carpaccio with beetroot salt may seem like a weird dish, but trust us the flavour combination is incredible!

SERVES 2 // COOK TIME 20 min

INGREDIENTS
1 pineapple, peeled
¼ cup sea-salt flakes
½ tsp grated beetroot

METHOD
1. Thinly slice the pineapple with a very sharp knife, or use a mandoline slicer if you have one. Layer neatly on to serving plates.
2. Mix together the salt and the beetroot, until the salt has taken on a purple colour. Use it to season the pineapple and serve.

Recipes & styling: Chiara Turilli
Photography: Samantha pinto

These phyllo veggie parcels are crunchy, flaky and oh-so tasty. They are also perfect dinner pasty starters especially for vegetarians.

The post Pineapple carpaccio with beetroot salt  appeared first on MyKitchen.

We whipped out a favourite from the spice drawer to create this sweet and fragrant vegan pavlova with cardamom and pineapple.

SERVES 8 // COOKING TIME 1 hour 40 min

INGREDIENTS
For the vegan pavlova
1 cup aquafaba (liquid from a tin of chickpeas)
¼ tsp cream of tartar
1 cup brown sugar
2 tsp ground cardamom
For the topping
1 tin coconut cream
1 cup yoghurt
To serve
½ pineapple, peeled and sliced
⅓  cup coconut chunks

METHOD
1. Place the coconut cream in the freezer to partially solidify.
For the vegan pavlova
1. Preheat oven to 170°C and line a baking tray.
2. Whip aquafaba and cream of tartar with a stand mixer until frothy. Gradually add the sugar and beat for 10 minutes, until thick and glossy.
3. Toast cardamom in a dry pan until fragrant. Allow to cool before gently folding into the meringue.
4. Dollop spoonfuls on to tray to create a circle. Make peaks using the back of a spoon.
5. Bake for 40 minutes until set, then turn the oven off and allow the meringue to crisp up for an hour.
For the coconut cream
1. Remove the solid part of the coconut cream and mix through yoghurt. Dollop on top of meringue.
2. Top with pineapple and shavings of fresh coconut.

Recipe & styling: Chiara Turilli
Photography: Andreas Eiselen // HMimages.co.za

For the ultimate quick, no-fuss and delicious vegan dessert, you have to try these brownies with cherry sorbet!

The post Vegan pavlova with cardamom and pineapple appeared first on MyKitchen.

Not only are these emoji-inspired fruit snacks quick and easy, they’re also healthy and so much fun to make with the kids!

MAKES 10 // COOKING TIME 5 min

INGREDIENTS
1 pineapple, peeled and cut into 1 cm slices
3 plums, sliced

METHOD
1. For half the pineapple rings, use a small heart cutter to cut out eyes and a small moon cutter to cut out mouths.
2. Peel the skin off the plum slices and set aside. Cut hearts from the plum slices and press them into the pineapple slices.
3. For the remaining pineapple slices, use a small round cutter to cut out mouths. Use the plum skins to make surprised eyes in the shape of Xs.
4. Wrap your emoji fruits in baking paper to keep fresh.

Recipe & styling: Chiara Turilli
Photography: Andreas Eiselen // HMimages.co.za

For a dessert-type treat, you can whip up these butterscotch popcorn balls with the kids too!

The post Emoji-inspired fruit snacks for the little ones appeared first on MyKitchen.