Seared Ostrich Fillet with Citrus

*Serves 2

Ostrich is a meat that can be commonly found in most South African supermarkets. It has a rich, gamey taste to it and you can pair it with sweeter accents such as fresh fruits or a berry sauce for some great combinations.

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Ingredients:

• 230g ostrich fillet
• 1 orange, zested and juiced
• 1 garlic clove, minced
• 1 tablespoon tamari
• salt and pepper 
• coconut oil
• 2 oranges, segmented
• 1 generous handful rocket
• 80g raw almonds, toasted
• olive oil

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Instructions:

Add the ostrich, along with the orange zest, juice, garlic, and tamari, to a bowl. Toss together and cover the bowl. Pop it into the fridge for an hour or overnight if you have time.

Remove the marinated ostrich from the fridge. Add a tablespoon of coconut oil to a medium pan over a high heat. Add the ostrich fillet and sear on each side for two minutes. Once ready, remove from the heat and let rest for a further five minutes. You can cover it with a piece of foil so it doesn’t get too cold. Once rested, slice the ostrich and season to taste.

Meanwhile, using a sharp knife, remove the membranes of the orange segments.  In a medium bowl, layer the rocket and fresh oranges along with the sliced ostrich fillet. Top with the toasted almonds and drizzle with olive oil to serve.

Health Fact:

Ostrich is a lean meat and a great alternative to beef. It is also readily available in South African supermarkets.

Greens, Couscous and Apricot bowl

*Serves 2

This recipe is wonderful because of the aromatics in it. It shows how using fresh mint can uplift a dish and adds a perfect finishing touch. Often mint is saved for desserts and smoothies, but it also adds a great pop of freshness to a bowl or salad. Mint is great for digestion so dont be shy to add a handful where you can. I’ve used couscous in this recipe, but if you would like, you can interchange it with freekeh. Freekeh is an ancient grain that is high in protein so give it a try if you haven’t already! You can also replace the chicken with tempeh or tofu to transform this into a vegan bowl and you cook it the same way you would the chicken.

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Ingredients:

• 2 chicken breasts (or meat sub of your choice) 
• 1 lemon, sliced
• salt and pepper
• 1 handful fresh thyme leaves
• 1 cup couscous, uncooked
• 1 cup vegetable stock
• 1 brown onion, chopped
• 1 garlic clove, minced
• coconut oil
• 1/2 teaspoon cinnamon
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground ginger
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon ground coriander
• 100g Turkish apricots
• ¼ cup fresh mint leaves, chopped
• 1 handful fresh rocket
• olive oil and balsamic to dress 

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Instructions:

Preheat oven 180°C.

Place the chicken on a roasting tray. Season and add the thyme leaves. Place the sliced lemon on top of the chicken and roast in the oven for 15 minutes or until cooked through.

While the chicken is in the oven, put a small pot over medium heat and add the vegetable stock, bring to a simmer. Once it begins to simmer, remove from the heat and add the couscous. Cover with a lid and allow to steam, about 5 minutes. When ready, fluff the couscous with a fork and mix well.

In a separate small pot over a medium heat, add the onion and garlic with a dash of coconut oil and sauté until soft. Add the spices and stir to release the flavour. If the spices dry out, add a dash of water. Add the apricots and mix well.

Remove the chicken from the oven and slice into pieces. Add the couscous, onion mix and chicken to a large salad bowl, and top with the mint, almonds and rocket. Toss all the ingredients together with a good glug of olive oil. Season to taste and enjoy!

Health Fact:

Almonds are rich in vitamins and minerals, protein, mono-saturated fats and poly-unsaturated oils. They are also an excellent source of anti-oxidants. You can soak your almonds overnight in water for easier digestion if you like.

-Melissa 

Vietnamese Chicken and Noodles

*Serves 2

Banh Mi originates from Vietnam and is traditionally served on a roll as Vietnamese street food. This bowl illustrates how you can adapt your favourite recipes to a fresh and healthier alternative if you want to cut the bread and opt for a gluten free meal. You can also replace the chicken breast with sliced tofu and prepare it in the same way if you would like to make it vegetarian. 

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Ingredients:

For the chicken:

• 2 stalks lemongrass, chopped
• 1 garlic clove, chopped
• 2 tablespoons tamari (or soya sauce)
• 2 teaspoons sesame oil
• 2-centimeter piece of fresh ginger, sliced
• ½ red chilli (optional)
• 2 chicken breasts (or tofu, sliced)
   

For the Slaw:

• 2 large carrots, julienned
• 7 radishes, thinly sliced
• ½ cup white wine vinegar
• 1 tablespoon coconut sugar
• 1 generous pinch salt
   

For the Bowl:

• 100g brown noodles from your local health store (I like gluten-free alternatives) 
• ½ cup cucumber, sliced
• 2 jalapenos, seeded and sliced
• 1 handful fresh coriander leaves
• 1 lime 

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Instructions:

Add all of the ingredients for the chicken along with the chicken breasts to a medium bowl and set aside to marinate for at least 30 minutes.

Add the carrots and the radishes to a small bowl, and top with the vinegar and coconut sugar. Toss and set aside.

Remove the chicken from the marinade, slice it into strips and add it to a medium frying pan over a medium to high heat with two teaspoons of coconut oil. Fry for six minutes or until it begins to brown. Add the remaining marinade into the pan to coat the chicken and cook for a further two minutes.

Cook the noodles as per packet instructions. Once ready remove from the water and give them a good glug of olive oil so that the noodles do not stick together.

To assemble the bowl, add the noodles, slaw, cucumber, jalapenos, coriander, and chicken. Top with fresh lime to serve.

Health Tip: 

Cucumber is an excellent diuretic. It can prevent kidney stones, flushes out toxins, and balances acidity in the body.

-Melissa 

Braai Broodjies for Heritage day + a prize!

Heritage day is around the corner and I have paired up with Netflorist to give away an awesome prize. It is proudly South African and it is perfect for the man in your life! Netflorist caters for all occasions, not just the one’s we remember such as heritage day! Read to the end to see the giveaway. 
I am a braai loving gal and pride myself on my ability to cook with fire. I have my father to thank for that! 
All the countless braai nights and fire builds were not in vain! 

I decided to share a fun recipe that is not only delicious but also gives you a great vegetarian option for braai day. Whether you choose to snack on it or make it the main event, that’s up to you. 

Braai broodjies (BBQ toasted sandwiches) are one of my favourite things at a braai. I mean, let's be honest, cheese on fresh bread flamed to perfection is heaven. These are no different. I’ve shared a basic cheese and tomato because I feel everyone needs that in his or her arsenal and I have also shared a slightly more fancy one. The secret is in the quality cheese and bread so try and find great sourdough that has been freshly baked and melt in your mouth good cheese. 

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Serves 5

Ingredients: 

1 teaspoon coconut oil
1 large red onion, sliced
1 loaf sourdough
200 grams butter
1 tablespoon Dijon mustard
250 grams Raclette cheese, grated
250 grams Boerekas or mature cheddar, grated
1 plum tomato, sliced
4 tablespoons balsamic vinegar
1 handful fresh rocket
100 grams sundried tomatoes in olive oil
Salt and pepper 

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Instructions:

In a medium frying pan over a medium heat add a teaspoon of coconut oil. 
Add 3/4 of the sliced onion and gently sauté until soft. Add the balsamic and reduce until the onions become sticky. Once ready set aside. 

Slice the sourdough into even 1cm think pieces. 
Butter both sides of each slice generously. 

Now it is time to build the sandwiches. 
Start with a smear of Dijon mustard. Then add a generous amount of both kinds of cheese. 
For half the toasties add a layer of the fresh onion that you saved. Then add the fresh tomato. Close the sandwiches.
For the other half add the sundried tomatoes and the balsamic onions. Top it with the rocket and close the toasties. 
Season the toasties and they are ready to cook! 

Add them to the braai when the fire is hot. I like to add mine to the side so that they do not burn and get a chance to melt. Once the toast is golden and the cheese has melted, about 6 minutes, they are ready! 

Feast! 

***Competition closed

Prize time: I am giving away a custom engraved biltong slicer to one lucky reader! 

All you have to do is comment below with your best braai memory and follow both Netflorist and me on Instagram and you could win! T's and C's apply. Competition for South African residents only. Entries close 21st September at 12 noon. Prize not redeemable for cash. 

Instagram handles:
@netflorist
@trufflejournal

-Melissa 

Thai Meat Balls with noodles

I long for warmer days at the moment. 

Cape Town is experiencing uncharacteristically bone-chillingly-cold weather. 
It’s freezing (there must be snow somewhere) and I find myself attached to the heater. So much so; it might as well be a life support system. 

All I want is to be on holiday in a balmy location that has an ocean the temperature of a bathtub.

If I could pick a place to go right now it would be Thailand. I am obsessed with the food and flavours, the people, the smiles and the friendly atmosphere.

Don't even get me started on how gorgeous the ocean is along with its exciting troupe of tropical inhabitants. Watchmen Gobi’s and their little shrimpy friends, triggerfish and sea turtles!

Since we can’t magically teleport ourselves to island life at the drop of a hat, a good hearty meal will have to do.

This recipe is quick and easy to make and has all the right yumminess that you need to cure the winter blues! 

Plus I have loaded mine with extra chilli for that little kick of spice. You know the kick that leaves you sniffing and happy at the same time because you’ve just ninja chopped any form of bacteria residing in your body? Yip – that one.

The noodles are always a treat as slurping is fully allowed in my house! 

In fact, it's encouraged.

If you don’t slurp - You can’t sit with us.

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*Serves 5

Ingredients:

For the meatballs:
1 small onion, diced
coconut oil
2 garlic cloves
3cm piece of ginger, grated
1 lemon grass
1 red chili
500g pork mince
1 handful fresh coriander leaves
1 medium spring onion, chopped
1 tablespoon tamari  
1 lime, zest, and juice
salt and pepper

For the noodle bowl:
300g egg noodles
coconut oil
150g pak choi
½ cup red cabbage, sliced
1 tablespoon sesame seeds
1 handful fresh coriander leaves

For the sauce:
1 tablespoon honey
1 teaspoon sesame oil
½ red chili, finely chopped
1 teaspoon fresh ginger, grated
2 tablespoons tamari
2 tablespoons water
salt and pepper 

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Instructions:

To start with the meatballs, fry the onions with a teaspoon of coconut oil in a medium frying pan over a medium heat. Once translucent add the garlic and fry for a further five minutes until fragrant. 

Place the onion mix, ginger, lemon grass and chili in a food processor. Process until everything is finely chopped. 

In a large bowl add the pork mince, the chili paste from the processor and the remaining meatball ingredients, the coriander, spring onion, tamari, lime zest and juice and season to taste. Mix until well combined. Using a tablespoon measure out the meatballs, about one per ball. Roll them into small golf balls using the palms of your hands and place them on a roasting tray.  

In a medium frying pan over a medium heat add a tablespoon of coconut oil. Fry the meatballs in total of five minutes or until golden brown and cooked through. 

Meanwhile, in a large pot of boiling salted water cook the noodles as per packet instructions and strain. Fold through the pak choi and red cabbage while the noodles are hot. 

Mix the sauce ingredients together in a small bowl and set aside.

Assemble starting with the noodles, then the meatballs. Top with sesame seeds and drizzle with dressing. Serve with fresh coriander and feast!

-Melissa