Braai Day is here and, contrary to popular belief, there’s no reason for this day to be one of unhealthy indulgence. Here are a few of my FAVOURITE features at any braai…
Stuffed Portobellos with Danish Feta and Pesto
4 large Portobello mushrooms, at least 4cm in diameter, de-stemmed
1 pack good quality Danish feta
1/4 tub basil pesto, or pesto of your choice
Assemble your mushrooms stem-side up. Pop small pieces of feta into each one and stick on the braai for 5-10 minutes or until feta has softened.
Once cooked, dress each mushroom with a dollop of pesto and serve.
Falafel Burger Patties
They are traditionally deep-fried, but I find lightly coating them in oil and grilling gives exactly the same flavour.
1 can cooked chickpeas, drained and rinsed
1 large onion, chopped
2 cloves of garlic, chopped
3 tablespoons of fresh parsley, chopped
1 teaspoon dried coriander
1 teaspoon dried cumin
4 tablespoons flour/rice flour
Himalayan rock salt [http://www.beautysouthafrica.com/news/Are-we-eating-too-much-salt]
Coconut oil for frying
Place your chickpeas in a pot with fresh water. Bring to the boil for 5 minutes, then allow to simmer on low for about an hour. Drain and allow to cool for 15 minutes. It’s very important that.
Combine chickpeas, garlic, onion, coriander, cumin, salt and pepper (to taste) in a medium bowl, then add your flour. Mix all ingredients together, either by hand or in a blender, with the result being a thick paste. Add in egg, which will help bind your patties. Roll this mixture into patty size and flatten. I suggest baking your patties before putting onto the braai to avoid them falling apart, else braai on a griddle.
Lean Chicken Skewers
It’s all about the marinade! Make sure you’re coating your chicken in leaner, less creamy options, and you’ll dissolve unwanted calories from your meal.
*Chicken must marinade for a minimum of 30 minutes.
Balsamic and Mustard Marinade
2 T balsamic vinegar
3 T fresh lemon juice
2 cloves garlic, minced
1 teaspoon paprika
Honey Garlic Marinade
¼ cup cider vinegar
2 t honey
1 T low sodium soy sauce
2 garlic cloves, minced
Lemon and Herb Dressing
2 lemons, halved
60ml (¼ cup) coconut oil
4 fresh thyme sprig, leaves removed
2 fresh rosemary sprigs, chopped
2 garlic cloves, crushed
Spicy Fish Fillets
2 cloves garlic, crushed
1 green chilli, deseeded and finely chopped
30ml coconut oil
Himalayan rock salt and pepper to taste
800g hake fillets
1 lemon, quartered
Mix jam, garlic, chilli, oil, salt and pepper together. Marinade fish for 30 minutes before grilling. Once cooked on the braai, serve with lemon wedges.
Healthy Potato Salad
5 medium potatoes
½ cup low-fat mayonnaise
¼ cup fat-free / Greek yoghurt
1 stalk celery, thinly sliced
2 stalks spring onion, thinly sliced
1 tablespoon yellow mustard
1 teaspoon balsamic vinegar
¼ teaspoon Himalayan rock salt
¼ teaspoon black pepper
1 hard-cooked egg, coarsely chopped
Wash potatoes and cut into 1-inch cubes, leaving skin on. In a covered saucepan, boil potatoes in enough water to cover for 20 to 25 minutes or until just tender. Drain well. In a large bowl, combine mayonnaise, celery, spring onion, mustard, vinegar, salt, and black pepper. Add potatoes and egg to mayonnaise mixture. Toss lightly to mix. Cover and chill in the fridge at least 6 hours (or up to 24).
Avo, Mango and Spinach Salad
¼ cup orange juice
1 T balsamic vinegar
2 T coconut oil
1 t Dijon mustard
¼ teaspoon Himalayan rock salt
5 cups baby spinach leaves
2 large leaves purple lettuce, finely chopped
3 small radishes, thinly sliced
1 small ripe mango, thinly sliced
1 medium avocado, sliced
Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl. Combine spinach, lettuce, radishes, and mango in a large bowl. Add the dressing and toss. Garnish salad with avo and serve.