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Healthy Traditional Foods You Need To Try

Healthy Traditional Foods You Need To Try

South Africans are a lot more aware of health and well-being these days and while we still enjoy indulgent foods occasionally, more of us are seeking out healthy traditional food to form part of our weekly meals.

If you are looking for authentic South African food that will excite your family without taking a toll on their health, you have come to the right place. In this article Knorrox brings you five traditional meals that are not only healthy but delicious too.

Five Traditional And Healthy South African Recipes

Authentic South African food includes a mouth-watering range of spices, herbs and seasoning that make the flavours uniquely memorable. Here are five traditional South African recipes that do exactly this:

1. A classic South African braai or shisanyama

2. Spicy yet sweet bobotie

3. Hearty beef stew

4. Amazing amanqina (cow heels)

5. Nourishing samp and beans

1. A Classic South African Braai Or Shisanyama


Braais are a staple of South African food and culture. Who can resist the mouth-watering aroma of meat on the grill, often accompanied by good conversation and fun with family and friends. For a healthy braai follow these tips:

  • Choose your meat wisely. If eaten in moderation, meat offers good nutrients and nourishment. Use lean meats as these create less smoke, don’t burn as easily, and have reduced fat.
  • Add veggies. Grilled vegetables are not only delicious but nutritious and filling too.
  • Skip the sauces and use seasoning instead. Sauces and marinades are usually calorie-dense and contain lots of sugar as well as other unhealthy ingredients. Rather opt for a spice mix or rub. We recommend Knorrox All-in-One Spice as it’s perfect for any meal and adds a rich flavour.

2. Spicy Yet Sweet Bobotie

Bobotie is a traditional South African food with a spicy yet sweet flavour. The mince meat and egg used to prepare bobotie makes this a dish rich in protein. Protein is an important building block in the body as it helps new cells grow and assists with cell repair. It is also important in muscle development and growth, which makes us strong.

If you want to give your family a protein boost, we have just the Bobotie recipe for you. Serve it on brown rice for extra goodness.

3. Hearty Beef Stew


A hearty stew is a great way to get your little ones to eat lots of vegetables. Included in their 5-a-day could be fresh, canned or frozen fruits and veggies. What could be easier than slipping some frozen peas, corn, or carrots into a traditional South African beef stew? Or tipping in some chopped spinach for a healthier dinner?

For a delicious beef stew that serves six, try this recipe: Beef and Butter Bean Stew which includes butter beans for a more nourishing meal. For a cheaper meat-free option, you can also replace the beef with Knorrox Soya Mince.

4. Amazing Amanqina

Cow heels or amanqina are not just delicious; they’re good for you too. Just take a look at this list of the incredible health benefits of this popular South African dish.

From calcium to protein and gelatin, amanqina offer a feast of vitality for your body. Boosting bone density, assisting growth, and giving you strong hair, nails and clear skin are just some of the benefits you can enjoy when eating cow heels. If you are not quite sure how to cook this healthy feast check out our Step-By-Step Guide to Cooking Delicious Cow Heels.

5. Nourishing Samp And Beans


Did you know that samp and beans is not only a beloved local meal, but it is also good for you? For a look at six incredible health benefits of this authentic South African dish check out Health Benefits of Traditional Samp and Beans. If you want to try an alternative take on this classic that has no meat but all the goodness of the traditional, we highly recommend Spicy Soya Mince with Samp Beans for a real treat.

Cooking Food That Is Good For You

Cooking meals that are not only delicious but also nourishing is not always easy. Many traditional South African foods are laden with unhealthy fats and sugar –unnecessary extras that are best avoided if you have your sights set on a healthier lifestyle. With these five exciting, traditional South African dishes you can please the tastebuds, but also look out for the health and well-being of those you love.

Next article

Tips To Give Your Beef Stew A Flavour Punch

Tips To Give Your Beef Stew A Flavour Punch

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