HEALTHY TWISTS ON FAMOUS FOODS THE SOUTH AFRICAN DAD LOVES!

FUTURELIFE® FUN FACTS:

  • “Monkey Gland Steak” was invented many decades ago by overseas chefs as an insult to the inhabitants of Johannesburg who used to pour Worcestershire and tomato sauce over everything1.
  • South Africa also has a few Guinness World records including one for the dads: The longest barbeque marathon is 62 hours 6 mins and was achieved by one man at SuperSport Park in Pretoria, South Africa, on 26 August 20121.
  • The longest kebab measures 2047.47m and was made and cooked in Newcastle on 17 October 2008.

HOW TO MAKE THE BEST BETTER IN EVERY WAY

There is a healthier option for everything and there are tricks that can help with identifying the bad guys and then replacing those with some goodness. Let’s makes things practical. Below are a few recipes that every dad loves and will love to have every day. We are not doing this to spoil the fun or destroy the ceremony around eating, but rather to prevent the bad guy from sneaking up on you and your health.

THE BRAAI

There is nothing wrong with meat…but, there is something wrong with how much meat the average South African man can consume in one sitting. The first rule for giving meat a healthier twist is to remember that you need to stick to a healthy portion size. The size of you palm is a perfect guide for a piece of meat. If you eat more than that you are loading the energy scale and signing a contract for a training session directly after your braai. Nobody likes running after a nice dinner, so bottom line do not overeat.

A very well-known loved steakhouse basting sauce that is proudly South African and used by nearly every braai master contains about 3 teaspoons of sugar per serving of 50ml (that is enough for one medium size steak on one size when basting). The sugar content is not the focus here, but the extra energy that is added to the already large meal.

Tips for a healthier braai:

  • Make your own marinade
  • Marinate meat overnight for a tender result
  • Buy meat without sauce
  • Avoid BBQ sauces and basting (they are extremely high in energy)
  • Rather use a dry rub with herbs and spices to flavour meat

Recipe for a “healthier” marinade

  • ⅓ cup soy sauce
  • ½ cup olive oil
  • ⅓ cup lemon juice
  • ¼ cup Worchester sauce
  • 3 teaspoons dried basil
  • 1 ½ teaspoon dried parsley
  • 1 teaspoon ground pepper

Method: Mix all the ingredients together. Pour over steak in a zip lock bag (this will ensure that all sides are coated and that you do not need that much sauce). Leave in the fridge overnight.

THE POTATO SALAD

The original recipe2

  • 10 eggs
  • 12 potatoes, boiled and peeled
  • 1 bunch green onions
  • 1 can condensed milk
  • 1 ½ cups mayonnaise
  • Salt and pepper to taste

Comments: adding 10 eggs to a dish that is called potato salad does not makes sense to me. And adding condensed milk to a salad? It is definitely only in South Africa that you will find bad guys in one dish and still call it a salad.

Recipe for a healthier potato salad

  • 12 potatoes, boiled. Leave the skin on for extra fibre and crunch
  • 1 bunch green onions
  • 1 ½ cup low fat plain yoghurt
  • ½ a cup low fat mayonnaise
  • 2 teaspoons whole grain mustard
  • 2 tablespoons lemon juice
  • 1 teaspoon lemon zest (optional)
  • Salt and pepper to taste

Healthy twists are not about taking the sweet taste of goodness out of your mouth, but rather replacing bad with good and keeping our favourite foods a favourite.

WHERE DOES FUTURELIFE® FIT IN?

Speaking of braais, while you’ve got the fire going, why not try out delicious FUTURELIFE® Braai Broodjies?

Ingredients:

  • FUTURELIFE® Smart Bread™ (Brown or white)
  • 4 slices tomato (2 per sandwich)
  • Onion thinly sliced (as many slices as you like)
  • 8 slices mozzarella cheese (4 per sandwich)
  • Low-fat spread
  • Salt and pepper for seasoning

Method:

  1. Slice your tomato, onion and cheese.
  2. Butter your slices of bread on the one side only  (these sides will be on the outside of the sandwich)
  3. Place your bread unbuttered side up and place chees, tomato and onions on the one slice.
  4. Season with salt and pepper.
  5. Close the sandwich with the other slice of bread.
  6. Place on the coals 8 minutes before your meat is cooked.
  7. Turn after 4 minutes or until golden and crispy.
  8. Enjoy with a scrumptious green salad and a good piece of meat!

REFERENCES

  1. http://www.southafricaexplorer.co.za/articles/facts-about-south-africa.html
  2. http://allrecipes.com/recipe/102162/south-african-potato-salad/