Future-fit delights :
RECIPES
Future-fit delights :
A taste of South Africa with a healthy twist
In a world where tradition and innovation intersect , food becomes a powerful tool for empowerment . These two recipes – Bobotie with quinoa and sweet potato mash and Rooibos and honey malva pudding – bring together the rich heritage of South African cuisine with healthier , sustainable ingredients . Fusing timeless flavours with modernday choices reflects the spirit of building a future where both health and tradition are honoured .
FUTURE-FIT BOBOTIE WITH QUINOA AND SWEET POTATO MASH
Bobotie is a classic South African dish but this version modernises it with a healthier , protein-rich quinoa base and a sweet potato mash , making it more sustainable and future-conscious .
INGREDIENTS
• 500g lean beef or ostrich ( or plant-based ) mince
• 1 onion , finely chopped
• 2 garlic cloves , minced
• 1 tsp curry powder
• 1 tsp turmeric
• 1 tsp ground coriander
• 1 tbsp chutney
• ½ cup cooked quinoa
• 1 slice whole-wheat bread , soaked in ½ cup milk
• 2 eggs
• ½ cup raisins ( optional )
• 2 tbsp vinegar
• 3 bay leaves
For the mash :
• 2 large sweet potatoes , peeled and cubed
• 1 tbsp butter or olive oil
• Salt and pepper to taste
METHOD
Preheat the oven to 180 ° C . Sauté the onion and garlic in a pan until soft . Add the mince and brown . Stir in the curry powder , turmeric , coriander and vinegar . Add the chutney , raisins and quinoa . Mix well . Squeeze excess milk from the bread and add it to the mixture . Spoon the mixture into a greased oven dish . Beat the eggs with the remaining milk and pour over the top . Place bay leaves on top . Bake for 30 to 40 minutes until golden . For the mash : Boil the sweet potatoes until tender , then mash them with butter , salt and pepper . Serve the bobotie with the sweet potato mash and a side salad .
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