Woolworths TASTE Thu, 03 Jul 2025 08:18:52 +0000 en-ZA hourly 1 https://wordpress.org/?v=6.9.7 The ultimate guide to baking with chocolate https://staging.taste.co.za/the-ultimate-guide-to-baking-with-chocolate/ https://staging.taste.co.za/the-ultimate-guide-to-baking-with-chocolate/#respond Wed, 02 Jul 2025 13:07:10 +0000 https://staging.taste.co.za/?p=151944 Master the art of baking with chocolate this World Chocolate Day! Pastry chefs Motheba Makhetha and Jenna Short share expert tips on tempering, preventing seizing, and choosing between dark, milk and white chocolate.

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When you’re whipping up a decadent flourless cake, a silky ganache, or a batch of fudgy brownies, the right chocolate can make all the difference. But with so many varieties and techniques to master, it’s easy to feel overwhelmed.

This World Chocolate Day, 7 July, we turned to two chocolate experts – Motheba Makhetha, pastry chef and winner of the Eat Out Woolworths Cacao Barry Dessert Award; and Jenna Short, chocolatier, confectioner and owner of Short & Sweet – to break down everything home bakers need to know. From choosing the right chocolate to tempering like a pro, here’s your foolproof guide to baking with chocolate.

Dark, milk or white chocolate: which should you use?

Glazed-marble-cake

Glazed marble cake recipe

Not all chocolate is created equal. The cocoa percentage, fat content and sweetness level drastically affect texture and flavour in baking.

“The difference between dark, milk and white chocolate is their cocoa content. White chocolate primarily lacks cocoa solids, while dark chocolate has the highest cocoa percentage,” says Motheba. “When it comes to baking, dark chocolate has a more intense, somewhat bitter flavour, and a firmer texture. Milk chocolate is a bit sweeter and creamier. White chocolate, because of its high percentage of cocoa butter and milk solids, results in a much sweeter, buttery flavour, with a smooth and creamy consistency.”

Dark chocolate: rich and intense

Dark chocolate pâté with toasted brioche

Dark chocolate pâté with toasted brioche

With 50–90% cocoa solids, dark chocolate delivers a deep, slightly bitter flavour.

“The darker the chocolate and the higher the cocoa percentage, the more intense the cocoa flavour,” Jenna explains. “Having the highest cocoa content, dark chocolate offers less sweetness, and more structure and firmness in bakes and desserts.”

Best for: Brownies, flourless cakes, truffles and ganache, where a sophisticated, intense chocolate flavour is key.

Milk chocolate: creamy and sweet

Mocha-buttercream-biscuits

Mocha buttercream biscuits

Containing 30–50% cocoa solids, milk chocolate is sweeter and softer.

“Milk chocolate has a less intense cocoa flavour, and is therefore better for cookies, chocolate chunks or mousses,” says Jenna, adding that milk chocolate has a softer melt compared to dark chocolate, and gives desserts a softer set texture. “It also contains a higher sugar and dairy content compared to dark chocolate, and tends to burn more easily on the heat – so always be gentle when melting/heating it up.”

Best for: Cookies, milk chocolate mousse, or desserts where a milder, creamier chocolate is preferred.

White chocolate: buttery and versatile

White chocolate-and-mocha millionaire’s shortbread

White chocolate-and-mocha millionaire’s shortbread

There are many misconceptions around white chocolate and using it for baking.

“A common misconception is that white chocolate isn’t ‘real’ chocolate, and that it can be easily substituted with dark chocolate in recipes,” Motheba explains. “It’s always important to take into consideration the ratios used in a recipe, and that they are not aways easily interchangeable.”

Best for: Ganaches, glazes, blondies and pairings with tart fruit, like berries or citrus.

How to temper chocolate like a pro

Tempering ensures that chocolate sets with a glossy finish and crisp snap, which is essential for desserts such as truffles or dipped fruit, or chocolate decorations.

The seeding method (great for beginners)

Both Jenna and Motheba swear by this technique:

  1. Chop the chocolate finely, reserving ⅓ of it.

2. Melt ⅔ over a double boiler (or microwave in 20–30 second bursts) until the temperature is within the following ranges:

  • Dark chocolate: 45–50°C
  • Milk chocolate: 40–45°C
  • White chocolate: 38–43°C

3. Remove from heat and stir in the reserved chocolate gradually, until melted.

4. Cool to working temperature (dark: 31–32°C; milk: 29–30°C; white: 28–29°C).

5. Test temper by spreading a little on baking paper – it should set within 5 minutes with a glossy finish.

Chocolate-and-cherry mousse cake with mirror glaze

Chocolate-and-cherry mousse cake with mirror glaze

“Keep the chocolate in a workable temperature range with a hairdryer if it begins to set and thicken,” says Jenna. “Remember not to exceed the last temperature window, and always melt slowly. Chocolate work should never be rushed!”

“Chocolate that is tempered correctly is shiny and has a snap when you break it,” says Motheba. “Chocolate that isn’t tempered correctly is dull, melts quickly and does not have the snap when you break it. The chocolate will also ‘bloom’ – that’s when you notice white streaks in the chocolate.”

No thermometer?

“Step one: buy a thermometer!” says Jenna. “If a thermometer isn’t available, repeat the seeding method mentioned above, paying close attention to the temperatures by checking against your body temperature and feeling the bowl. Chocolate burns above 55 degrees, so it should be warmed to just above your body temperature but never able to burn you. Continue the process as mentioned above from there.”

FOR MORE CHOCOLATE TIPS, READ THE GREAT GUIDE TO CHOCOLATE

Avoiding chocolate disasters: seizing and overbaking

chocolate and gingerbread tray sponge

Chocolate-and-gingerbread tray sponge

Why chocolate seizes (and how to fix it)

Chocolate seizes when water or steam touches it, turning it grainy and clumpy.

“Ensure that all your utensils and bowls are completely dry and free from any moisture,” says Jenna. “Be careful not to introduce steam (from melting chocolate over boiling water), and keep the heat low to prevent steam/excess moisture from coming in contact with the chocolate.”

“Chocolate can seize from water getting into contact with it as it melts, or when it overheats and burns,” Motheba adds. “This can be prevented by taking care not to introduce sudden bursts of heat.”

Overheating and overbaking

Chocolate brownies with caramel mousse

Chocolate brownies with caramel mousse

Burnt chocolate becomes bitter and greasy.

“Aside from the textural changes and loss of flavour, its appearance will be dull and flat,” says Jenna, whose advice is to always melt chocolate “low and slow”. “When making ganache, always heat the cream and pour it over the chocolate, never the other way around.”

Jenna’s other tips:

– Stir frequently to distribute heat evenly.
– Use a stick or immersion blender to ensure proper emulsification of fats.
– Avoid overbaking and a dry result by checking “doneness” early.
– Bake until just set – many chocolate-based desserts and baked goods continue to cook from residual heat after being removed from the oven.
– For mousses, glazes and egg-based desserts, allow the chocolate to cool slightly before combining. They should be similar in temperature.

Storing chocolate: keep it fresh

Pop It chocolate bar

“Store chocolate either in an airtight container or a resealable bag away from direct sunlight,” says Motheba, while Jenna advises keeping your chocolate away from the fridge, because it’s sensitive to strong odours and temperatures.

Expert tips to elevate your baking

Splurge vs save on chocolate

While it does depend on your budget, both chefs recommend splurging on premium chocolate if you can – especially when chocolate is the focus of the dessert.

“Premium chocolate contains cocoa solids and cocoa butter; both are required to make its flavour exceptional and expensive. For tempering, bonbons, bars, mousses and chocolate-based bakes or desserts, I’d recommend using premium chocolate,” says Jenna.

And Motheba agrees, saying: “I think home bakers should splurge occasionally on the right chocolate!”

Chocolate-crack-shell-for-ice-cream

Chocolate crack shell for ice cream

ALSO READ: THE ULTIMATE CHOCOLATE CAKE ROUND-UP 

Simple yet luxurious desserts

  • Jenna’s pick: “I love a good chocolate brownie – rich, gooey and fudgy… You can’t go wrong.”
  • Motheba’s favourite: “A chocolate fondant – it’s relatively easy to make, tastes amazing, and always makes a statement.”

Baking with chocolate is an art, but with these expert tips, you’re well-equipped to create showstopping desserts. Whether you’re tempering for the first time, or choosing between dark and white chocolate, remember: slow and steady wins the race.

This World Chocolate Day, why not try your hand at a glossy tempered chocolate tart or a batch of fudgy dark-chocolate brownies? Your taste buds will thank you!

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Mortadella: Italy’s delicious deli secret https://staging.taste.co.za/mortadella-italys-delicious-deli-secret/ https://staging.taste.co.za/mortadella-italys-delicious-deli-secret/#respond Mon, 30 Jun 2025 22:16:36 +0000 https://staging.taste.co.za/?p=151720 Woolworths is bringing home the taste of Italy with a new range of imported deli meats – starting with mortadella, a tender, mildly spiced cold cut with irresistible flavour and versatility.

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If you haven’t tried mortadella yet, now’s the time. This iconic Italian deli meat is loved for its silky texture and subtle, savoury flavour. Made from finely ground pork and traditionally speckled with fat (and sometimes pistachios or peppercorns), it’s seriously versatile. While it’s perfect layered on a sandwich, it also shines when crisped up or paired with bold ingredients. To celebrate the arrival of this Italian deli staple at Woolworths, we’ve created two easy, elevated recipes to help you make the most of it.

Mortadella pizza

This pizza is layered with ribbons of mortadella, torn burrata, a drizzle of basil pesto, and a scattering of pistachios. The result? Creamy, nutty and savoury with just the right amount of chewiness from the meat. It’s a little luxe, a little rustic and totally crowd-pleasing.


Mortadella pizza recipe

Mortadella dip

A dip – but not as you know it. Thin strips of mortadella are fried until crispy, then scattered over creamy goat’s cheese with fried capers and chopped gherkins. Served with toasted ciabatta, it’s rich, punchy and made for sharing (but we wouldn’t blame you for keeping it all to yourself).


Mortadella dip recipe

Photography: Shavan Rahim
Videography: Sadiqah Assur-Ismail
Production: Marcelle van Rooyen
Food assistant: Bianca Jones

Woolworths’ new range of imported Italian deli meats brings next-level quality and flavour to your fridge. Mortadella is just the beginning – expect more expertly sourced staples to elevate cheeseboards, sandwiches and snacks. Whether you’re entertaining or treating yourself, these deli picks make everyday eating feel a little more special.

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Top 10 recipes that kept you warm in June 2025 https://staging.taste.co.za/top-10-recipes-that-kept-you-warm-in-june-2025/ https://staging.taste.co.za/top-10-recipes-that-kept-you-warm-in-june-2025/#respond Mon, 30 Jun 2025 07:52:12 +0000 https://staging.taste.co.za/?p=151882 It’s official. Winter is firmly upon us. And that means you are all about making hot, hearty meals that feel like a comforting hug. From pastas and stews to some South African classics, here are most popular recipes from June 2025.

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10. Bang bang bangers with jasmine coconut rice

Bangers and mash may be a classic, but clearly you were looking for new ways to enjoy sausages! This recipe by Clement Pedro was posted towards the end of the month, but still received enough clicks to make it onto our top 10 recipe list!

 

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Bang bang bangers with jasmine coconut rice recipe

9. Roasted butternut soup

In a recent Friday Food Fight (which we play weekly on our Instagram stories), we asked you which soup is the MVP. Butternut soup came out tops. So it’s no wonder that this recipe by Abigail Donnelly made it onto the list. It comes together in just 35 minutes, plus Abi shares a list of interesting soup toppers, so you can change it up every time you make it.

Roasted butternut soup

Roasted butternut soup recipe

ALSO READ: Top 10 recipes you loved in May 2025

8. Mayonnaise-and-chutney chicken

Nostalgia in any form is a comfort, but food is perhaps its ultimate form. This is because it’s a visceral experience. The sight, the smell and, most importantly, the taste can take you right back to your fondest memories. Mayonnaise-and-chutney chicken is one of those nostalgic recipes for many South Africans. And this particular recipe was shared by the mother-in-law of our head of digital content, Katharine Pope. Family recipes for the win!

Mayonnaise-and-chutney chicken recipe

7. Oxtail stew

This is one of those recipes that trends every year around this time. And we totally get it. Winter and oxtail are a match made in heaven. This recipe is by the lovely Mogau Seshoene, AKA The Lazy Makoti, and it has her signature ease that delivers on flavour. You only need 15 minutes of hands-on time, then it slow-cooks to perfection.

Oxtail-stew

Oxtail stew recipe

ALSO READ: The top 10 recipes of April 2025

6. Creamy carbonara

Pasta is one of the easiest ways to get a hearty meal on the table in a short amount of time. Case in point: this is one of three pasta recipes on this list. This may not be a super traditional carbonara (we did add cream to make it extra rich), but it definitely hits the spot, especially on a chilly evening.

 

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Creamy carbonara recipe

5. Creamy bacon mac and cheese

The only thing better than a creamy pasta is a baked creamy pasta. Keletso Motau pulled out all the stops for this recipe: it has pork rashers, it has three cheeses, it’s topped with breadcrumbs – all this adds up to a golden, bubbling bowl of heaven.

Creamy bacon mac and cheese

Creamy bacon mac and cheese recipe

ALSO READ: Top 10 recipes you loved in February 2025

4. Roast chicken pasta tray bake

It’s the last pasta dish on the list, and it’s perfect for Sunday lunch. Phillippa Cheifitz couldn’t have made this easier. Simply pop all the ingredients in a baking dish, place in the oven and enjoy. She added roasted carrots as a side, but you can pair this with whatever you like.

Roast chicken pasta tray bake recipe

3. Cape Malay lamb breyani

Eid al-Adha was celebrated at the beginning of June, so we asked Cape Malay cook Fayruza Abrahams to share some recipes for the occasion. In true celebratory fashion, her recipes included a lamb breyani. This is a Cape Malay version of the classic dish, plus Fayruza shared some hacks to make the prep work easier. No wonder you flocked to this recipe to learn its secrets.

Cape Malay lamb breyani

Cape Malay lamb breyani recipe

ALSO READ: Top 10 recipes you loved in January 2025

2. Sticky lamb curry

We covered soups, stews and pastas. And with this curry recipe by Hannah Lewry, we’ll have covered all the coveted winter-warmer dishes! This is an interesting take on a curry that makes use of roasting for (to quote Hannah) a sticky, caramelised lamb with an intense flavour. If you don’t do well with spice, you can leave out the hot curry powder – but we do recommend the honeyed parsnips to make this dish extra special.

Sticky lamb curry recipe

1. Mevrou

Our top recipe for June encompasses everything on this list. It’s local, nostalgic, comforting and perfect for a winter evening. Mevrou is a type of  Cape Malay beef curry, and Fayruza breaks down exactly how to make it.

 

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Mevrou recipe

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2 easy lamb mince recipes to make this week https://staging.taste.co.za/2-easy-lamb-mince-recipes-to-make-this-week/ https://staging.taste.co.za/2-easy-lamb-mince-recipes-to-make-this-week/#respond Mon, 30 Jun 2025 07:30:34 +0000 https://staging.taste.co.za/?p=151770 A tray of lamb mince is a clever winter buy. It's affordable, flavour-packed and can be stretched across a range of meals – no waste, no fuss. Here are two hearty ideas worth adding to your rotation.

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Woolworths’ lamb mince is full of flavour, and a little goes a long way. It’s a great option for cold-weather cooking, whether you’re simmering a stew or loading up amagwinya. Lamb naturally has a deeper, richer flavour than other mince, which means you need fewer ingredients to get big results. It also holds up well to bold flavours, so it’s perfect for winter comfort food. And like all Woolworths lamb, it’s responsibly sourced, so it’s better for you and the planet.

Ragù di agnello

This is a rich, slow-cooked, tomato-and-lamb sauce that only gets better with time. Use it as a pasta sauce or pile it onto toasted sourdough. This ragù works with whatever’s in your pantry.

lamb ragú recipe

Vetkoek sloppy Joes

We took Woolies’ amagwinya (because who wants to deep-fry at home?) and filled them with curried lamb mince. They’re messy, saucy and hit every craving. Great for casual dinners, and even better as leftovers the next day.

vetkoek sloppy Joes recipe

Photography and videography: Sadiqah Assur-Ismail
Production: Marcelle van Rooyen
Food assistant: Bianca Jones

more lamb recipes

Woolworths’ lamb mince is flavour-packed, easy to cook and ideal for hearty winter meals. Woolworths’ free-range lamb is raised without routine antibiotics or growth stimulants and allowed to roam pastures and natural veld, so you know exactly what you’re getting, and what you’re not. It’s a reliable, good-quality option that delivers on flavour, versatility and peace of mind.

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Here’s how to reduce food waste at home, from the Eat Out Woolworths Restaurant Awards Green Star award winner https://staging.taste.co.za/heres-how-to-reduce-food-waste-at-home-from-the-eat-out-woolworths-restaurant-awards-green-star-award-winner/ https://staging.taste.co.za/heres-how-to-reduce-food-waste-at-home-from-the-eat-out-woolworths-restaurant-awards-green-star-award-winner/#respond Wed, 25 Jun 2025 12:40:22 +0000 https://staging.taste.co.za/?p=151875 At The LivingRoom at Summerhill Guest Estate, sustainability is no buzzword. It’s a way of life. From composting kitchen scraps to celebrating indigenous ingredients, chef Johannes Richter is reshaping conscious dining in South Africa. Here, he unpacks his refreshingly grounded approach.

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Chef Johannes Richter is on an unyielding quest to make sustainability great again.

At The LivingRoom at Summerhill Guest Estate, his award-winning restaurant nestled in the thicketed surrounds of Cowies Hill in Durban, chef Johannes and his team have tapped into a radically responsible food philosophy that’s as flavourful as it is concerned with the world.

Winner of the Eat Out Woolworths Restaurant Awards Green Star award, The LivingRoom is a shining example of what happens when a restaurant doesn’t concern itself with trends, choosing instead to entrench itself deeply in its environment. “Sustainability isn’t a buzzword for us,” says Johannes. “It’s the foundation of everything: how we cook, how we source ingredients, even how we compost.”

Environmental convictions

From the start, The LivingRoom was conceived to hold strong environmental convictions. “We’re not just trying to tick boxes,” he explains. “We actively try to preserve local ecosystems and protect natural habitats, and that starts with what’s on the plate.”

Durban’s climate is a chef’s fever dream – an intertwining of subtropical abundance and mild-season surprises. “It’s the only place I know where mangoes and porcini mushrooms are in season at the same time,” Johannes laughs. “It’s wild, and incredibly fun to cook with.”

With such a unique micro-seasonal calendar, the menu at The LivingRoom changes numerous times each season to reflect what’s growing, fruiting, or fermenting. One recent standout dish combined Nguni goat with beetroot from a small organic farm in the Midlands and litchis from Verulam, fermented into vinegar over a year. “It’s about telling a story of place through food,” he says, “and creating a distinctive culinary fingerprint.”

If the menu is the heart of The LivingRoom, the farmers are its lifeblood. Johannes references Deon and Chisomo Bean, a couple running Farm Blue Hills, an organic farm in Howick, who supply him with everything from pumpkins and ukhova bananas, to sorghum and bambara nuts. “Our cooking is so vegetable-focused, we couldn’t do what we do without them,” he says.

But it’s not just about produce. The restaurant’s plates are crafted by Louise Jennings, a local ceramicist who uses regional soil, shaping and glazing each dish by hand. “The plate is part of the storytelling,” Johannes says. “If we’re going to talk about food being rooted in place, why not the vessel it’s served on, too?”

Nose to tail, root to shoot

In the kitchen, Johannes and his team are disciples of the “nose to tail, root to shoot” school of cooking. “If a pumpkin arrives, we’re using the flesh, the seeds, the flowers, the shoots – even the baby squash,” he says. “People forget how generous a single ingredient can be.”

What little waste is left behind is turned into compost using the aerobic layering composting technique, a traditional layering method using ash, leaves and sticks. “The climate in KZN helps,” he notes. “Things break down quickly, and we feed the compost right back into our garden. It’s a full-circle moment.”

You might assume sourcing local in lush, humid Durban would be a simple exercise. Not so. “In Berlin, we had access to these incredible networks of cheesemakers, growers, aquaculture – all within arm’s reach,” Johannes recalls. “Durban didn’t have that, at least not on the surface. It took nearly six years to build the relationships we now rely on.”

This slow burn has paid off. The LivingRoom now works with a tightly knit community of producers, and diners are encouraged to learn their names – sometimes literally. “We tell our guests where each ingredient came from.” For Johannes, the story is an integral part of the experience.

3 tips for a zero-waste kitchen at home

For those of us cooking in regular kitchens without a fermentation lab or a goat butcher on speed dial, Johannes offers simple, impactful advice.

  1. Cut out plastic. “It’s polluting everything – our oceans, our air, even our food. Bring your own containers. Buy unpackaged produce. It’s a small switch with a huge impact.”
  2. Go local. “Not only is it fresher and more nutritious, but it supports your community. It also usually means a smaller carbon footprint.”
  3. Use everything. Think carrot-tops in pesto, beetroot stems in stir-fries, citrus peel in baking. “The amount of food waste that happens just because we don’t know how to use the ‘ugly’ bits is insane.”

Asked about ingredients that deserve a bigger spotlight, Johannes is quick to champion sorghum, which he uses to make shoyu, add crunch to dishes, and even in baking. “It’s so versatile, and we’ve barely scratched the surface.”

Imifino-wild-greensImifino (wild greens)

He’s equally passionate about leafy greens, andoften feature prominently on his menu. From imbuya (amaranth) to pumpkin leaves, shoots and even blackjack, these greens are packed with nutrients and flavour. “They’re sustainable, accessible, and they’ve been feeding African communities for generations. We need to bring them back to the table.

Staying connected to food systems

Johannes is under no illusion that not everyone has the time or headspace to cook from scratch. “Modern life doesn’t make it easy. We’re all overworked and under-rested. But the more we lean on convenience food, the more we disconnect from our food systems.”

For him, cooking fresh is an act of rebellion, and a quiet revolution. “It changes how we shop, what we value, and how we spend our money. Fresh produce is more likely to be local. It’s also more difficult to import fresh food, so just by cooking, you’re already supporting a more sustainable food chain.”

Richter doesn’t believe in sustainability shaming. Instead, he believes in nudges – small, meaningful shifts in mindset and action. “Start by reducing packaging. Visit the local market. Talk to a farmer. Cook one more meal a week from scratch,” he suggests.

In a world increasingly dominated by industrial food systems and plastic packaging, The LivingRoom is proof that another deliciously sustainablepossible way is possible. Through thoughtful sourcing, imaginative cooking, and an unwavering commitment to the land, Johannes Richter is creating a blueprint for a brighter food future, one that’s local, seasonal, and filled with heart.

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The healthiest ways to store, eat and serve fruit and vegetables https://staging.taste.co.za/the-healthiest-ways-to-store-eat-and-serve-fruit-and-vegetables/ https://staging.taste.co.za/the-healthiest-ways-to-store-eat-and-serve-fruit-and-vegetables/#respond Wed, 25 Jun 2025 12:16:21 +0000 https://staging.taste.co.za/?p=151866 Looking to get the most nutritional bang for your buck? We investigate the best ways to shop, store and prepare produce to optimise its nutritional value.

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Straight talk: food is expensive, and healthy food is essential for a healthy lifestyle. With this in mind, we asked three local dieticians to share their advice on shopping for, storing, and prepping fresh produce – plus the lowdown on the nutritional value of frozen food.

How to choose fresh produce

When you’re selecting fresh produce, there are a few key tips to getting the best possible nutrients:

  • Shop seasonal and shop local. Chantelle van der Merwe, a registered dietician based in Pretoria, says: “When produce is in season locally, it’s often harvested at peak ripeness and doesn’t require long storage or transport. This means better flavour and more nutrients.”
  • When shopping, look for signs of freshness. “Produce should be firm, vibrantly coloured and free of bruises or soft spots. Avoid items with wrinkling and dark spots, which suggest age or internal damage.”
  • Try to buy whole produce instead of pre-cut items. The moment produce is cut and exposed to light and heat it starts losing nutrients. (For example, consider how long a packet of pre-cut butternut lasts versus a whole butternut.)

Brûléed butternut

Is frozen food less healthy than fresh?

There’s a misguided belief that frozen food has less nutritional value, but this isn’t true. Marie MacGregor, a registered dietician based in Cape Town, confirms: “If food is flash-frozen properly close to its source, there’s very little nutritional loss.” (Bear in mind that for any produce, a process of nutritional loss inevitably starts at harvesting.)

ALSO READ: What’s the deal with high-protein diets?

In some cases, argues Shani Cohen, a registered dietician based in Johannesburg, frozen food can be more nutritious than “fresh” food. “Consider flash-frozen spinach. It will be more nutrient dense than fresh spinach that’s been in your fridge for days.”

As for frozen home-made meals, the consensus is that a wholesome home-made meal that’s been frozen still has more nutritional value than a takeaway. And how to freeze it? Shani’s guideline is simple: “Place it in an airtight container to prevent freezer burn. And always label the food with the date you made it.” The general guideline is to consume food within three to six months of it being frozen.

How to store fruit and vegetables

To start, Chantelle advises that most fruit can be stored on the counter until ripe. You can move fruit to the fridge to slow the ripening process (if required) and extend freshness. Most vegetables – with the exception of root vegetables such as sweet potatoes, potatoes and squash – can go directly into the fridge.

Some other helpful tips include:

  • Shani suggests that fruit and veg be stored separately, since some fruit releases ethylene gas, which can hasten the ripening process of other items.
  • Another tip is to wash your produce only as you need it. Shani says: “People often shop in bulk and wash everything in one go and put it into the fridge to save time. But that added moisture can cause fresh produce to spoil. It’s better to wash as you use it.”

ALSO READ: Nutrition’s surprising role in balancing menopause symptoms

As for the question of what to store it in, it’s important to know that certain kinds of plastic containers can release harmful chemicals into your food. Says Marie: “When you look at the bottom of the container, you’ll see a number in a triangle. Numbers 1, 2, 4 and 5 are food safe and BPA-free – you can store food in those containers and reuse them. The numbers that you want to limit are 3, 6, and 7 – where 6, for example, is polystyrene.”

Marie also cautions against heating food in plastic containers. It’s safer to heat in glass, because glass does not react to heat. Plastic, however, can release chemicals when heated – even hot food placed in plastic can result in a chemical release. Chantelle also recommends glass containers for safe food storage. “They’re non-reactive, don’t absorb odours and are completely safe, unlike many plastics that can leach chemicals like BPA, especially with hot food and frequent washing.”

How to prep and cook food for best nutritional value

All three agree that there’s no blanket rule that applies to prepping produce – it depends on what you’re working with. “Some nutrients are at their best when raw, others are unlocked when they’re cooked,” explains Shani. “You don’t need to pick a side. Both raw and cooked food offer different benefits. The goal is variety – you want a mix.”

ALSO READ: 5 food myths dieticians wish would go away

Take the tomato. “When you consume it raw, it offers a lot of vitamin C,” says Marie. “However, when you roast it, it releases an antioxidant called lycopene.” And lycopene has been shown to be good for heart and prostate health. Another good example is spinach: spinach is high in vitamin C – but the vitamin C starts to break down as soon as you introduce heat. “So, the best way to consume spinach,” explains Shani, “is to eat it raw, in a salad for example.”

RIPE TOMATO OPEN SARMIES WITH MAYO AND SARDINES

When cooking veggies, Chantelle shares these general guidelines:

  • Avoid peeling vegetables before cooking to minimise oxidation (when vitamins are destroyed when exposed to air) and cut them after cooking, if possible, to reduce nutrient exposure to heat and water. (Also take into account that the peels often contain important nutrients.)
  • Choose gentle cooking methods such as steaming, microwaving or stir-frying. These use minimal water and preserve heat-sensitive, water-soluble nutrients including vitamins B and C. Steaming is especially effective – it preserves up to 91% of vitamin C in leafy greens, compared to a loss of over 50% with boiling.
  • Limit cooking time, especially with veggies, to avoid excessive nutrient loss.
  • When using water-based methods such as boiling or simmering, try to consume the cooking water or broth to retain those leached nutrients. (Marie points to the way the water turns green when you cook broccoli – this contains nutrients! Save that water to add to your next veg soup.)

“There’s no one-size-fits-all method,” adds Chantelle. “But in general, less water, lower heat and shorter cooking times are key with veggies, in particular.”

ALSO READ: IBS in 2025: Everything you need to know

Chantelle van der Merwe is a registered dietician based in Pretoria, find her at essnutriments.co.za
Marie MacGregor is a registered dietician from Cape Town, contact her at ssisa.com/medical-services/dietetics
Shani Cohen is a registered dietician based in Johannesburg, contact her at shanicohen.co.za

This information is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.

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Pulled brisket is your dinner MVP this week https://staging.taste.co.za/pulled-brisket-is-your-dinner-mvp-this-week/ https://staging.taste.co.za/pulled-brisket-is-your-dinner-mvp-this-week/#respond Thu, 12 Jun 2025 14:00:21 +0000 https://staging.taste.co.za/?p=151615 Woolies' beef brisket is your secret weapon for easy, flavour-packed dinners. From a rich ragu to crispy tacos and a comforting pie, read how one batch of this melt-in-your-mouth, slow-cooked stew turns into three unforgettable meals.

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Batch-cooking saves time, money and stress – but that doesn’t mean your meals have to taste like leftovers. With a single slow-cooked Woolworths brisket, you can create three different meals that taste like you spent hours in the kitchen (spoiler: you won’t). Whether you’re feeding a crowd or stocking the freezer, brisket is a smart, flavour-forward base for so many weeknight wonders.

Woolworths’ beef brisket is made for slow-cooking. It’s beautifully marbled, expertly trimmed and turns meltingly tender after a few hours in the oven or slow-cooker. As with all Woolies’ beef, it comes from pasture-raised cattle that are never treated with routine antibiotics or growth stimulants. It’s just honest, great-tasting meat.

Start by slow-cooking the brisket in stock, tomatoes and hardy herbs until it’s tender enough to shred with a fork. Enjoy a generous serving with mash or samp, then transform the rest into new meals with just a few quick additions.

Brisket pie

Addition: Woolworths all-butter puff pastry

This is everything you want from comfort food. Tender, slow-cooked brisket topped with golden, flaky pastry, served straight from the oven. It’s cosy, rich and deeply satisfying, with barely any effort after the initial cook.

Pulled brisket tacos

Additions: Tortilla wraps + cheese + guacamole + pickled red onions

Pulled brisket is folded into soft tortillas with cheese, then pan-seared until golden and melty. Serve with guac and salsa for the ultimate midweek reward.

Pulled brisket pasta

Addition: Woolworths bronze-die cut pasta

This one’s pure comfort in a bowl. Toss the rich, saucy brisket through al dente pasta, finish with a grating of Parmesan, and you’ve got dinner on the table in minutes. No fuss, just big flavour and a very happy household.


slow-cooked brisket recipe

Photography and videography: Sadiqah Assur-Ismail
Recipes and production: Abigail Donnelly
Food assistant: Bianca Jones

more slow-roast recipes

Woolworths thick-cut beef brisket is specially selected for succulence and flavour. Raised on pastures with no routine antibiotics or growth stimulants, it’s perfect for slow-cooked winter meals and versatile enough to braai when the mood strikes.

shop at Woolworths

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The top five cuisines to travel for now  https://staging.taste.co.za/the-top-five-cuisines-to-travel-for-now/ https://staging.taste.co.za/the-top-five-cuisines-to-travel-for-now/#respond Wed, 11 Jun 2025 12:51:30 +0000 https://staging.taste.co.za/?p=151737 Which are the world’s trendiest food cultures right now? We asked TASTE’s head of content and strategy, Kate Wilson, to share her insider knowledge on which food destinations you should be planning a trip – real or virtual! – to explore the planet’s top five cuisines of the moment.

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Late last year TASTE’s head of content and strategy, Kate Wilson, was fortunate to attend not just one, but two, international foodie trend gatherings. Gastronomika in San Sebastian, Spain, is the annual blockbuster conference and expo at which a range of the world’s top chefs showcase their latest techniques and dishes. She also attended a virtual summit with trend analysts The Food People, who have spent the past 19 years tracking and predicting what’s next in food and drinks.

This means that Kate is well informed about what is coming soon to a kitchen near you… including the key focus cuisines of the moment. If – like the TASTE team – you enjoy planning your international travel around food experiences, these are the five fab food destinations to which you should be heading soon.

1. Great Britain & Ireland  

Gran’s classic cottage pie recipe

In line with the wider trend of our homes being sanctuaries in which we enjoy nothing more than cooking up a nostalgia-fuelled feast, gourmet takes on British classics are where it’s at. Think tradition and comfort but taken up a notch in the manner of London’s iconic St John restaurant.

From Sunday roasts – and, of course, we’d also include the various South African versions of this here – to staple comfort foods such as cottage pie, this trend reflects the fact that in tumultuous times, we’re craving dishes that are cheap and cheerful and lean into humble ingredients.

Bring this trend home with:  

Hannah Lewry’s brilliant one-pot roasts, which, as a bonus, also create loads of leftovers you can repurpose during the week.

Loadshedding one-pot chicken

One-pot chicken

No time to hassle with the prep yourself?  

No worries, Woolies has you sorted with its pop-in-the-oven stuffed beef rump roast and ready-to-roast veg.

Travelling to the UK?  

Along with the aforementioned St John, we suggest you eat at Rules , J. Sheekey Fish and Seafood Restaurant and Kerridge’s Bar & Grill. Oh, and have at least one Sunday lunch at a pub like The Parakeet , of course.

2. India

Fuelled by an increasing recognition of the sheer diversity of Indian cuisine and the Indian and Pakistani diaspora, India as a food destination now is all about highly regional and very frequently plant-based recipes. We’re well beyond the curry here and into fusion territory, with dishes such as lamb barbacoa biryani and Mexican flavours making us drool over our phones as they pop up on social media.

 

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Also hotter than hot is fast-casual Indian: think butter chicken burgers, Keralan popcorn chicken, and chaat-laden hotdogs. It’s all about pushing the boundaries in a cuisine people already know and love.

Bring this trend home with:  

Sweet and delicious desserts that are easy to make and irresistible to all: falooda and  rasmalai.

Falooda recipe

Rasmalai recipe

Need help with the prep and ingredients?  

Start with snacks: Woolies’ ready-to-air-fry pani puri discs, filled with your favourite mix of chutneys, sambals and fresh coriander.

Travelling to India?  
Of course you need to sample the street food but when it comes to fine dining, when in Mumbai, head to Masque and in Delhi, book at Indian Accent – both establishments made the World’s 50 Best list this year.

3. ChinaHoisin mushroom stir-fry

Hoisin mushroom stir-fry recipe

Chinese cuisine is, understandably, another massively diverse culinary landscape that goes far beyond the Cantonese and Szechuan cuisines that are already relatively well-known in the West to Xinjiang, Shandong and Hunan cookery – all of which are just starting to make their mark for the rest of us.

Once again here, fusion is king, and delicious dishes run the gamut from classic or reinvented street foods to fine dining to “Mod-Chinese”, which blends the flavours of those aforementioned local cuisines with modern cooking techniques and twists.

Bring this trend home with:  

A flavoursome, texture-forward – and very easy to make – stir-fry such as Abi Donnelly’s hoisin mushroom stir-fry or her super-simple, absolutely moreish, carb-conscious chilli-ginger hake. Looking for something meat-free? We suggest you try Abi’s miso cabbage stir-fry.

Chilli-ginger hake

Chilli-ginger hake recipe

Miso cabbage stir-fry

Miso cabbage stir-fry recipe

Looking for cookbooks in which to immerse yourself? Try the recently published Chinese Enough: Homestyle Recipes for Noodles, Dumplings, Stir-Fries, and More by first-gen American Kristina Cho, which showcases a blend of “the flavours of traditional Cantonese cooking with California ingredients and a midwestern sensibility”. Or pick up a copy of Betty Liu’s multiple award-winning The Chinese Way,which aims to help you master eight adaptable Chinese cooking techniques.

No time to hassle with the prep yourself?  

When we’re craving Asian flavours without the hassle of slaving over hot woks and slow-cooking pots, we gravitate to Woolies’ Heat-and-Eat Asian-style beef shortribs, accompanied by egg noodles and lots of fresh and quick-pickled garnishes.

4. Thailand

Bold flavours, regionality and an increase in Thai-fusion dishes also characterise the current trend towards all things Thai. From Chinese-Thai mash-ups that come to us courtesy of Bangkok’s Yaowarat district to Thai cuisine blended with American, British or Italian classics, it’s all about respectful creativity here. Anyone for a Chiang Mai sausage roll or a spicy laab burger? Yep, we’re all in, too.

Bring this trend home with:  

Classic Thai staples such as a home-made pork pad Thai that anyone can whip up on a weeknight, which can also be made with chicken mince if you don’t enjoy the flavour of pork. We’re also fans of this super-easy recipe for air-fryer Thai sticky chicken thighs and Hannah Lewry’s lip-smacking mussels in Thai green curry broth.

Pork pad Thai

Pork pad Thai recipe

Air-fryer Thai sticky chicken thighs

Air-fryer Thai sticky chicken thighs recipe

Mussels in Thai green curry broth recipe

No time to hassle with the prep yourself?  

Fortunately, Woolworths has you covered here too, with a wide selection of Thai essentials including black rice, noodles, spice pastes and ready-made dishes including soups and curries.

Travelling to Thailand (or the USA)?  

The street food in Thailand is extraordinary and should always be sampled extensively – if in doubt about how to choose, book a food tour with a local expert. In Bangkok, aim to get a table at Gaggan, which has two Michelin stars. And in Los Angeles – for the last few years a true witches’ cauldron in which brilliant new restaurants have been emerging on what feels like a monthly basis – head to Holy Basil.

5. Mexico

Authentic, regional Mexican cuisine continues to grow in importance and prominence the world over, with the cooking done at fonda – family-run, homely eating establishments – coming to the fore at the moment. But then we’re also seeing the rise of “nouveau Tex-Mex” and the recognition that Tex-Mex has an authentic history of its own that can be embraced and celebrated. And why not, when the results include gourmet takes on dishes including loaded nachos, chilli con carne and huevos rancheros?

Adobo nacho tray bake

Adobo nacho tray bake recipe

Bring this trend home with:  

Abi Donnelly’s easy, crowd-pleasing, Mexican-inspired weeknight dishes.

No time to hassle with the prep yourself?

Shop for everything you need for a Tex-Mex blowout with Woolies’ brilliant selection of Mexican staples.

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What’s in season this winter https://staging.taste.co.za/whats-in-season-this-winter/ https://staging.taste.co.za/whats-in-season-this-winter/#respond Wed, 11 Jun 2025 08:42:32 +0000 https://staging.taste.co.za/?p=151650 This season brings a rich variety of produce perfect for hearty meals. Think roast vegetables, zesty citrus and creamy avocados – all at their peak. Whether you're making comforting soups, vibrant winter salads or just want to eat what's fresh, here's your guide to what's in season in winter in South Africa.

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There’s something special about this season – the slower pace, the cosy meals, the comfort of warm layers and hot drinks. And while the temperatures drop, the country offers a mixed bag of winter weather: the Western Cape sees rainy days, Gauteng wakes to frosty mornings and crisp, clear afternoons, and in KwaZulu-Natal, you can still wear flip-flops and sneak in a surf between meals.

But no matter where you are, winter brings a delicious shift in what’s fresh and in season. From zesty citrus and creamy avocados to hearty leeks and parsnips, this is the time for bold flavours and satisfying textures. Here are the fresh fruit and vegetables we’re adding to our trolleys and a few ideas to help you make the most of them.

Winter fruit

Citrus

Winter is when citrus is at its most vibrant. The cooler temperatures help concentrate the sugars and acids, making oranges, lemons, limes, grapefruit and naartjies taste extra zesty and sweet. Their bright flavour and colour are a welcome contrast to the season’s greyer days. Use them to freshen up salads, bakes or marinades, or go bold with something like a wintry orange garlic salad, where the sharp citrus beautifully plays off savoury, punchy flavours.


orange garlic salad recipe

Avocados

Avocados reach their peak in winter, with both green-skinned and Hass varieties available at Woolworths. Green-skinned avocados are smooth and firm, while Hass avocados are smaller, with pebbly skin that turns dark when ripe. Not sure when they’re ready? Cup the avo in your hand, then give it a gentle squeeze using your thumb. Avocados’ rich, creamy texture makes them perfect for anything from breakfast to dinner. Try them in a simple soya avocado salad for a satisfying, umami-packed dish that allows the avo to shine.


soya avocado salad recipe

Cape gooseberries

These sweet-tart golden berries are little bursts of sunshine tucked in delicate husks. In winter, their fresh, zingy and slightly floral flavour stands out. They’re perfect for lifting rich dishes or starring in a dessert. If you’re entertaining, a Champagne jelly with gooseberries makes an elegant, lightly boozy finale that’s as pretty as it is delicious.


champagne jelly with gooseberries recipe

Persimmons (Sharon fruit)

With their glossy skin and soft, honeyed flesh, persimmons are one of winter’s more surprising pleasures. The Sharon fruit variety is non-astringent, so you can eat it while it’s still firm for a crisp bite, or let it ripen to a luscious, jelly-like texture. Their natural sweetness holds up well to heat – think roasting, baking, or even frying. A fun way to use them? Try tempura persimmon with lemongrass syrup. It’s a warm treat with a citrusy twist.


tempura persimmon recipe

Winter vegetables

Brussels sprouts and cabbage

Brassicas thrive in winter, and Brussels sprouts and cabbage are some of the season’s best. The chill softens their sharpness and brings out a natural sweetness, making them ideal for roasting, braising or shredding raw into slaws. Sprouts have a dense, nutty flavour when roasted, while cabbage (whether green, Savoy or red) adds texture and colour to everything from soups to stir-fries. Try roast Brussels sprouts with mint butter for a twist that’s both fresh and comforting.

Roast Brussels sprouts
roast Brussels sprouts recipe

Leeks

Grown slowly through winter, leeks become sweet, tender and mild with a soft, almost buttery texture when cooked. They’re a natural choice for winter dishes that call for a gentler allium than onions. Use them in quiches, pasta sauces or tucked into bakes. For something simple but full of flavour, try poached leeks with creamy asparagus sauce – elegant, delicate and deeply satisfying.

Poached leeks with creamy asparagus sauce
poached leeks recipe

Parsnips

As temperatures drop, parsnip starches convert to sugars, giving them a caramel-like sweetness and earthy richness. Roasting brings out their golden, nutty crunch, but they’re just as brilliant in smooth, comforting soups. For a side with texture and complexity, go for crispy parsnips with maple syrup and Parmesan.

Crispy parsnips with maple syrup recipe
crispy parsnips recipe

Cauliflower

Cauliflower is a winter favourite for good reason. As a member of the brassica family, it holds up beautifully in cool conditions, forming dense white heads with a subtle, nutty flavour. Its neutral base means it soaks up spices and sauces well, whether you’re roasting, blending or baking it. A dish like roast cauliflower with stuffing turns this humble veg into a hearty, satisfying centrepiece.

Roast cauliflower with stuffing
roast cauliflower with stuffing recipe

Fennel

When harvested in winter, fennel is crisp, sweet and slightly herbaceous, with a delicate anise flavour that mellows beautifully when cooked. The bulb’s pale layers soften into a silky texture with slow braising, while the feathery fronds can be used like herbs. Braised fennel makes a simple yet flavourful side, especially when paired with citrus, chicken or fish.

Braised fennel
braised fennel recipe

Potatoes

Potatoes grown in winter are especially good for roasting, boiling or smashing. They develop a dense, fluffy texture and earthy flavour, making them a reliable base for hearty meals. Waxy or floury, they all shine with the right treatment. For the ultimate Sunday roast side, try smashed potatoes with capers and olives – salty, crispy, and packed with personality.

Smashed potatoes
smashed potatoes recipe

Winter might bring shorter days and colder nights, but it also offers some of the most flavourful, nourishing produce of the year. From sweet citrus and buttery avocados to hearty root veg and leafy brassicas, these cold-weather heroes are all about comfort, depth and colour in the kitchen.

At Woolworths, much of this produce is grown in partnership with farmers who follow the principles of Farming for the Future – a sustainability initiative focused on soil health, water efficiency and long-term food security. That means what’s good for your plate is also good for the planet.

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How to become a better baker, from an award-winning chef https://staging.taste.co.za/how-to-become-a-better-baker-from-an-award-winning-chef/ https://staging.taste.co.za/how-to-become-a-better-baker-from-an-award-winning-chef/#respond Tue, 10 Jun 2025 10:55:18 +0000 https://staging.taste.co.za/?p=151702 For many home cooks, baking can be very intimidating. With that in mind, we asked chef Charné Sampson, the brilliant culinary mind behind desserts at Eat Out-starred restaurant Epice, to share her baking techniques and tips.

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Chef Charné Sampson is renowned for her bold, spice-infused creations. Here, she generously shares her fundamentals of baking to demystify the process and inspire confidence, whether you’re a beginner or a seasoned baker ready to elevate your game.

Charné’s journey into the culinary world began with baking for extra cash in high school. She says those early baking experiences piqued her interest in patisserie, and she tried various things.

“When I did my internships, I would try to see what the pastry sections were doing and learn little tricks. I think starting out baking in high school helped me gain the confidence to try different flavours and techniques, and to think somewhat out of the box,” says the chef.

 

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Baking fundamentals for beginners

For Charné, mastering the fundamentals of baking rests on three pillars. Her three non-negotiable rules for complete novices are:

1. Understand the instructions. “Read the recipe first and make sure you understand the method.”

2. Precision is key. “Weigh everything exactly as instructed. Baking is not like cooking where you don’t have to be precise.”

3. Get the temperature right. “Ensure ingredients are at the correct temperature and preheat your oven if necessary.”

For beginners often baffled by specifications and ingredients, Charné advises using the freshest, good-quality ingredients as they will affect the outcome of your recipe.

She also advises getting to know the kinds of ingredients you’ll be working with, such as the difference between bread flour and cake flour: “It’s important to know which flour to use when as it will affect the texture of your bake. If you aren’t sure about certain ingredients in a recipe, do some research to see what effect it’ll have on what you’re trying to make.”

Lemon cake

3 things to know about your oven

Every oven is different and can be unpredictable. Here are Charné’s top tips for getting to know your oven:

1. Check your settings. Convection ovens have a fan setting allowing for fast, more even cooking, while conventional ovens do not have a fan, so cooking is slower and can be uneven.

2. Get your levels right. Check whether the top, middle or bottom are best to use for baking.

3. Check for hotspots: Test the temperature of your oven and whether some spots are hotter than others.

Testing for doneness? Charné recommends tried-and-tested methods as the best options – the toothpick test for cakes and, for bread, simply turning the loaf upside down, tapping it and listening for a hollow sound.

malva pudding

Advanced baking techniques to elevate your sweet creations

Ready to go beyond the basics? Charné offers insights into the advanced baking techniques that can make an ordinary recipe amazing.

“Something as simple as the look of the dessert and the plating can elevate a dish into something extraordinary.” Charné recommends working with different textures and getting the balance of crunchy, creamy and acidic elements right. “Practice by trying different recipes and tasting them.” She adds that using dry ice or liquid nitrogen can also provide different textures to your desserts.

Spice 101 for bakers

While Charné frequently experiments with diverse flavours, she often leans on classic dessert spices such as cinnamon, cloves, star anise and cardamom for their warmth, and uses bolder flavours more subtly for desserts.

She suggests incorporating spices including ginger, cardamom, or a chai spice blend into cakes if you’re intimidated by spice. “Start out by adding spices to your basic batter and, once baked, taste to see whether you’ll add more or less the next time to get the right balance.”

Your icing or ganache can also incorporate spices. Charné suggests a cold milk-and-spice infusion overnight for icing, or infused cream for ganache. “Strain to remove the spices before using the liquid to ensure you still get that smooth texture,” she advises.

Rooibos chai caramel cupcakes

Achieving her signature “waves” of flavour requires control. “The layers of flavour with dessert for me all start with the main ingredients I use for a particular dessert, for example banana, strawberries or blood orange.

“I then look at which spices will complement those ingredients and find the best ways to combine them to create a harmonious spice blend,” says Charné. She adds that spice doesn’t have to be in every element of the dish as you don’t want to overwhelm the palate. Creating a spiced mousse or marmalade is a subtle way to bring out flavours. “This way, you experience different layers and flavours with each bite of the dish.”

Ready to embark on your own delicious journey? Remember, even chef Charné started out making cupcakes! So, preheat that oven, measure precisely, and discover the profound joy of creating something truly special from your own kitchen.

Check out our cupcake recipe collection here.

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What’s the deal with high-protein diets? https://staging.taste.co.za/whats-the-deal-with-high-protein-diets/ https://staging.taste.co.za/whats-the-deal-with-high-protein-diets/#respond Tue, 10 Jun 2025 10:17:13 +0000 https://staging.taste.co.za/?p=151699 If you’ve been hearing talk of high-protein diets recently, you’re not alone. It’s a hot (and contentious) topic. But how much protein is enough, and how much is too much? We consulted the experts.

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It’s safe to say that protein has become one of the wellness talking points over the last couple of years, with a high protein intake promoted via various diets. There was the paleo diet, banting, the keto diet, the carnivore diet and, most recently, the alarming trend among certain influencers of eating only meat.

“These trends all sound familiar,” says Cath Day, a registered dietician based in Constantia. “And technically they’re all related – they’re very similar to banting, which was huge in South Africa. Although the emphasis there was more on fats, it was still a high-protein diet.”

T-bone steak with atchar-anchovy butter

 Lauren du Toit, a registered dietician based in Durbanville, says that protein is indeed a very popular topic with her clients. “There’s no getting around the fact that protein is important,” she explains. “It’s one of the macro nutrients. You need it for muscle regeneration and recovery for your body to function. We know that menopausal women going through hormonal changes really need it and we know that children absolutely need it for their growth and brain development.”

Read more:Why protein is important in perimenopause

But there is an overarching trend that when it comes to protein – people are thinking about meat. “We have to remember that there are two main sources of protein,” emphasises Lauren. “We have animal protein and plant-based protein – and lots of people completely forget about the latter.”

Cath agrees that this focus on meat is problematic. “People forget about dairy, plants and grains as sources of protein. And remember that we want that variety in your diet because we know it’s good for gut health.

“I think what happens is that when people adopt a wellness approach or weight-loss journey, they tend to focus on one thing because it’s easier: now it’s protein. It takes much more headspace to go for balance and moderation.”

How much protein should you be eating?

What Lauren is seeing, however, is that people are either “overdoing it, or underdoing it” with their protein intake. There are the clients who think they need more protein than they do. And then there are clients who cut out protein as a first step on their weight-loss journey.

So, how much protein should you be eating every day? “The guideline we work with is between 0.8 and 1.2 grams per kilogram of body weight,” explains Cath. This means if you weigh 65 kilograms, for example, you should eat somewhere between 52 grams and 78 grams of protein per day.

Dieticians would also consider factors including your lifestyle, how active you are, any auto-immune diseases, etc. “It’s never a good idea to generalise nutrition,” says Cath.

But for people on a high-protein diet (and this increasingly includes people in the body-building and sports industries) the protein intake can go up to 1.8 grams of protein per kilogram of body weight. “That’s hectic,” says Lauren. “If we take a guy who weighs 100 kg, that could take you to 180 grams of protein per day!” This, she says, is where all the protein shakes and egg whites and a lot of raw things come in.

Lauren would caution against such an approach. “We don’t yet know the long-term effects of this type of diet,” she warns. “I’d be worried about renal function. I’d be worried about whether they’re getting enough fluids. And then we get to all the fats that go with the meat – you have to consider factors such as cholesterol, heart disease, or a family history of heart disease.” This, again, is why a one-size-fits-all approach to eating doesn’t work, and why dieticians like Lauren won’t recommend it.

Cath is also not a fan of high-protein diets. “When people inadvertently cut out fibre because they’re eating so much meat, they may experience gut issues, constipation, low blood pressure and poor energy levels. People are limiting their carbs, but they forget that carbs provide you with energy.”

Lauren will always recommend a moderate protein intake. “I like to look at a plate and say: you need 40% carbs on your plate, 30% protein and 30% fat. You can adjust it a little, of course. But for lunch, for example, I want to see all these groups represented: carbs, fat, protein and veggies.”

Good sources of animal protein include:

  • Chicken breast: approximately 30 g protein per 100 g
  • Pork loin: 24 g protein per 100 g
  • Salmon: 25 g protein per 100 g
  • Lean beef: 22 g protein per 100 g

As for the non-meat sources: dairy is a good source of protein and eggs contain 13 g of protein per 100 g. Good plant-based sources of protein include:

Lentil-salad

  • Hemp seeds: 30 g protein per 100 g
  • Peanuts: almost 26 g protein per 100 g
  • Pumpkin seeds: 24 g protein per 100 g
  • Soaked chia seeds: 16.5 g protein per 100 g
  • Legumes are also a good source of protein, with lentils coming in top at 8 g of protein per 100 g.

As long as you pay attention to the composition of your meals, it should be quite simple to eat the right amount of protein daily. It all comes down to balance. “Balance and moderation – this may not be a fun mantra,” says Cath, “but it works.”

Cath Day is a registered dietician based in Cape Town. Learn more at catherineday.co.za 
Lauren du Toit is a registered dietician practicing in Durbanville and Panorama. Learn more at dietitiancapetown.co.za.

This information is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.

 

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Flavour made simple with Ottolenghi sauces https://staging.taste.co.za/flavour-made-simple-with-ottolenghi-sauces/ https://staging.taste.co.za/flavour-made-simple-with-ottolenghi-sauces/#respond Mon, 09 Jun 2025 11:00:35 +0000 https://staging.taste.co.za/?p=151355 A bold new range of sauces and pestos from Yotam Ottolenghi has just landed at Woolworths. Inspired by the flavours of the Middle East and Mediterranean, these ready-to-use sauces make it easy to bring signature Ottolenghi flair to everyday cooking.

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Known for his bold flavour combinations and globally inspired cooking, Yotam Ottolenghi has bottled some of his most iconic flavour profiles into a new range of pasta sauces and pestos. Now available at Woolworths, the line-up brings together pantry shortcuts and premium ingredients in jars you’ll reach for again and again.

Green Harissa

Bright, herbal and spicy with jalapeños, green peppers, fermented chillies and preserved lemon – this green version of the classic North African paste packs a punch. Stir it through yoghurt, spoon it over eggs, or toss with roast veggies.

Miso Pesto

Think pesto, but with an umami twist. White miso paste, caramelised onions and black garlic come together in this unexpectedly rich and earthy blend. Use it to coat pasta or add a spoonful to risotto.

Pomegranate, Rose and Preserved Lemon Harissa

This harissa has layers: the heat of chillies, the sweetness of pomegranate molasses, floral notes from rose petals, and the bite of preserved lemon. Try it with grilled meat, over hummus or in couscous.

Roasted Aubergine and Tomato sauce

Slow-roasted aubergine meets rich tomato in this comforting, full-bodied sauce. It’s a ready-made pasta companion but also works beautifully over polenta or in a shakshuka.

Kalamata Olive and Harissa sauce

This sauce merges the flavour of briny Kalamata olives and balances it with the smoky heat of harissa. Swirl it through pasta or pair it with feta and crusty bread for a snack.

Ready to put them to work?

Harissa-rubbed chicken with heirloom tomato salad

If you’re only making one roast this week, this should be it. Smothered in harissa butter and roasted until golden and crisp, the chicken is rich, juicy and tender. You’ll want to make this one on repeat.


Harissa-rubbed chicken recipe

Brinjal, olive and harissa pasta

A quick, comforting dinner that feels a little special. This easy weeknight recipe comes together in under 45 minutes using Ottolenghi’s Roasted Aubergine & Harissa Sauce and Woolworths conchiglioni. Served with a crisp fennel and celery salad, it’s simple to make but looks (and tastes) like you’ve put in way more effort.


Brinjal, olive and harissa pasta recipe

Kalamata olive and harissa penne

Dinner in under 30 minutes that feels anything but lazy. This easy penne dish uses Ottolenghi’s Kalamata Olive and Harissa Sauce for a quick, satisfying meal – finished with marinated tomatoes, capers and creamy mozzarella.


Kalamata olive & harissa penne recipe

Miso pesto lasagne

This layered pasta dish feels indulgent but won’t keep you in the kitchen all evening. Made with mushrooms, Ottolenghi’s rich Miso Pesto, and plenty of cream and Parmesan, it’s a smart way to serve comfort without the effort of a full lasagne.


Miso pesto lasagne recipe

Photography: Jan Ras
Videography: Romy Wilson
Recipes and production: Abigail Donnelly
Food assistants: Bianca Jones and Bianca Strydom

more Meditterranean recipes

Whether you’re looking to reinvent midweek dinners or add a new twist to a go-to recipe, Ottolenghi’s sauce and pesto range makes it effortless. Find it now at Woolworths and make bold, beautiful meals without the extra prep. From punchy harissas to deeply savoury pestos, this is flavour made simple.

shop at Woolworths

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