The side dishes at a braai can often be loaded with calories. Add these delicious and healthy side dishes to your braai for National Braai Day.
Creamy spinach without the cream
By Dietician Karen Protheroe
This creamy spinach without the cream is the perfect accompaniment for a braai but much lower in calories that the original. It’s also great as a pasta sauce or with a baked potato.
- 2 packets fresh spinach (washed and chopped) or 1 bag frozen spinach
- 400ml fat free milk
- 3 tsp maizena or cornflour
- ½ tsp nutmeg
- ½ tsp English mustard powder
- 1 bay leaf
- ½ tsp cayenne pepper
- ½ tsp salt
- 2/3 round of feta
- Heat 300ml of the milk in a pot.
- Add seasoning, spices and the bay leaf. Add the spinach when the milk is warm but not boiling.
- Mix the maizena in the other 100ml of milk. Just before boiling (when spinach is wilted), add the milk and maizena mixture.
- Allow to boil gently, stirring all the time, and then add the feta.
- Boil gently for a couple more minutes until thickened nicely.
- If too runny, add more maizena mixed with a little cold milk.
By Dietitian Jenna Bowes
- 450 g aubergine, (1-2, depending on size)
- olive oil
- 1 bunch fresh mint
- 1 clove garlic
- 3 tablespoon extra virgin olive oil
- 1 tablespoon red wine vinegar
- 1 tablespoons pomegranate molasses
- 9 tablespoons thick Greek-style yoghurt
- 1 handful pomegranate seeds
- Slice the aubergines into 1cm-thick slices
- Peel garlic cloves
- In a large pan on a medium heat, fry the aubergine slices in olive oil, about 5 to 6 minutes on each side, or until golden brown. Cook in batches.
- Drain on paper towel; cool and put in fridge until needed.
- For the dressing: finely chop mint leaves. Using a pestle and mortar, crush the garlic with a pinch of sea salt into a paste. When smooth, mix in the extra virgin olive oil, vinegar, pomegranate molasses and mint.
- Arrange the aubergine slices on a serving plate, then top with the yoghurt, drizzle over the dressing and scatter over the pomegranate seeds.
Butternut side dish
by Louis from Just Easy Recipes
This butternut side dish is great for braais and wickedly delicious. If you are serving vegetarians you can leave out the bacon and add other ingredients such as mushrooms and onions.
- +-800g butternut, chopped
- 1/2 cup fresh mint, chopped
- 1 tsp thyme
- 1 round feta
- 1/2 cup cheddar cheese, grated
- 3 slices lean bacon
- 2 tbsp olive oil
- salt and pepper
- Place the butternut on a baking tray and sprinkle olive oil, mint and thyme all over. Grind salt and pepper over the butternut.
- Bake for 50 minutes at 180ºC then add the feta and bake for another 10 minutes.
- Fry the bacon and chop into small pieces.
- Take the butternut out of the oven, add the bacon and cheddar cheese and gently combine.
- Place in serving dish and keep warm until needed.
By dietitian Kerryn Wuth
Coleslaw is a firm favourite at any braai, but it’s also loaded with calories. This recipe is a healthier and more nutritious version of the traditional recipe. It’s also delicious!
- 1 head of broccoli, finely chopped
- 1 packet spring onion, chopped
- 1 carrot, grated
- 1 small red cabbage, finely sliced
- 1 apple, finely chopped
- ½ cup Light mayonnaise
- ¼ cup Apple cider vinegar
- Salt and pepper
- Place vegetables and fruit into a bowl.
- Mix the mayonnaise and apple cider vinegar together.
- Mix the dressing and vegetables together. Toss well.
- Season to taste.