OXTAIL AND RED WINE POTJIE
A potjiekos is a traditional South African stew, slow cooked in a cast-iron pot over an open fire. This one combines the richness of oxtails and red wine to provide a delicious, hearty one-pot meal.
Serves: 8-10
500 g fresh oxtails (get your butcher to slice them into pieces in between the bones)
10 slices of bacon cut into 2.5cm pieces
½ cup flour, seasoned liberally with salt and pepper
1 litre beef stock
115 g tomato paste
1 bay leaf
6 black peppercorns
1 bouquet garni
4 large leeks, chopped coarsely
2 large onions, chopped coarsely
6 large carrots, 2 chopped coarsely and 4 diced finely
20 button mushrooms, quartered
250ml red wine
2 tablespoons butter
2 tablespoons olive oil
2 tablespoons crushed garlic

Wipe the oxtail dry with a paper towel.
Put seasoned flour in a resealable plastic bag, then add the Oxtail and shake to coat with flour.
Heat the butter and olive oil in the potjie (either over coals or gas) and sauté bacon pieces.
Remove bacon, add the oxtail to the pot and brown in the bacon fat. When each piece is browned all over, remove and drain on paper towels whiloe keeping warm.
Add the 4 finely diced carrots to the pot together with the chopped onions and the leeks, and sautée until softened.
Reteurn the oxtail and bacon to the pot and add the bouquet garni, bay leaf, peppercorns, garlic, tomato sauce, beef stock and red wine.
Bring slowly to the boil (if you got this far on gas, now is the time to transfer it to the coals). Cover tightly with a lid and allow to cook undisturbed for 4 hours.
One hour before serving, add the remaining carrots and mushrooms and continue cooking slowly, without stirring.
If you want a thicker sauce, stir in some cornstarch mixed with cold water just before serving over rice or polenta (or mieliepap)
Recipe placed by Magtel Janse van Vuuren
Photo: Adam Cloete

BEEF STIR-FRY, ASIAN PEARS AND CAULIFLOWER CRUMBLE
December is a rat-race in the Northern Hemisphere. I particularly struggle with the low light and darkness hitting at 3:30 -4 pm daily and and weak sun only appearing fully at 9 am. Many Christmas events to attend. Tonight, I rooted for home, and made healthy food I can relate to.
Red chili beef stir-fry with Asian pears, and steamed green beans, served on cauliflower crumble.
318 g of organic beef stir fry/ beef tips : 380 calories
190 calories per person
Stir fry in a pan with maldon salt (0 calories) and 2 tsp red chili spread (25 calories per tsp per person)
3 Asian pears finely chopped : 116 calories per pear
1.5 per person in stir-fry : 174 calories per person
100 g of steamed green beans per person : 31 calories per person
Added maldon salt : 0 calories
Cauliflower Crumble (360 g)

Homemade cauliflower crumbles:
Cut 1 large head cauliflower into large florets. In batches, place florets in food processor (don’t fill more than three-fourths full). Pulse florets until processed into crumbles. Remove any unprocessed large pieces from food processor. Transfer crumbles or rice to bowl, then reprocess the large pieces.
Makes about 7 cups.
To cook crumbles or ”rice”:
Place cauliflower crumbles or “rice” in microwave-safe bowl; drizzle with 1 tablespoon extra-virgin olive oil and stir to coat. Tightly cover bowl with plastic wrap and cook until just tender, about 3 minutes. Add smoked paprika 1 tsp (6 calories: 3 calories per person) to and maldon salt ( 0 calories ) to taste.
Or, heat 1 tablespoon extra-virgin olive oil in a large skillet over medium-high heat. Add cauliflower and cook until just tender, 3 to 5 minutes. (My tip: If you love garlic, like we do at my house, mince a pod and add it to the cauliflower while cooking. So good with so many recipes.)
Storage: Place any leftover cauliflower crumbles or rice in airtight container and freeze for up to three months. Thaw at room temperature for 10 minutes just before using.
85 g serving per person : 183 calories
Whole meal : 603 healthy calories per person
Photo and recipe: Annie Goussard Newton

PRIME RIB ROAST WITH ONION GRAVY
(served with spinach pakora, sweet tamarind chutney, zucchini “spaghetti” and steamed broccoli)🍽
Rub roast with maldon salt (0 calories and 1 tablespoon olive oil (40 calories).
Prime rib roast: 298 calories for 3 ounces.
Roast in the oven at 375°F until internal digital thermometer reads 130°F. ( M/R)
Let roast rest outside the oven for 20 minutes before slicing.
ONION GRAVY:
2 tablespoons oil (vegetable or cold-pressed grape seed oil)
2 tablespoons butter (room-temperature)
2 medium red onions (peeled and thinly sliced)
1 teaspoon sugar
1 teaspoon balsamic vinegar
3 cups beef stock
4 teaspoons cornstarch
4 teaspoons cold water
salt (to taste)
freshly ground black pepper (to taste)

Melt the oil and butter in a large saucepan over a gentle heat to ensure the butter does not burn. Add the thinly sliced onions to the pan and cover with a lid. Cook slowly for approximately 10 minutes or until the onions are soft and transparent, again taking care not to burn them. The onions should not be browned but instead just melted and soft. Add the sugar and balsamic vinegar to the onions and stir well well to ensure the onions are coated. Cover again with the lid and continue to cook for a further 5 minutes, again making sure they don’t burn. Add the beef stock to the pan and stir well. Boil gently, uncovered for 5 minutes. In a heatproof jar (you can even use a mug) or bowl, mix the cornstarch with the cold water to create a thin, lump-free paste. Pour a little of the hot gravy into the starch mixture and shake or mix thoroughly. Pour the starch mixture back into the gravy. Raise the heat to high and boil for 10 minutes or until the gravy is slightly thickened. Season with salt and pepper and keep warm until ready to serve (29 calories per serving).

Spinach/ “palak” pakora:
2 ½ cups spinach or palak, chopped
1 cup onions, sliced
2 to 3 green chilies, chopped
½ teaspoon crushed fresh ginger and garlic, mixed together (I use a magic bullet and add water bits at a time to get a good texture)
Handful mint (pudina) & coriander leaves
salt as needed
1 teaspoon carom seeds or ajwain
¼ cup chick pea flour besan (2 tablespoons more if needed)
2 tablespoons rice flour (1 tablespoon more if needed)
½ teaspoon red chili powder (optional)
½ teaspoon coriander powder (optional) or 2 pinches of garam masala
oil for deep frying (I baked mine on a sheet of aluminum foil), used cooking spray

Wash and rinse palak very well in enough water. Drain completely. Chop and measure. Add sliced onions, salt, coriander, mint leaves and green chilies. Next also add ginger garlic paste, red chili powder and coriander powder. Mix everything well and rest for 10 minutes.
When the mixture releases moisture, add besan and rice flour. Mix well and check the salt. If using cashews, add them now. Mix. Fry in oil/ bake. (80 calories per 2 pakora if you omit the cashews. 101 calories per 2 pakora if you include them. I served 3 per person: 120 calories per person.)

Sweet Tamarind Chutney:
1 tablespoon canola oil
1 teaspoon cumin seeds
1 teaspoon ground ginger
1/2 teaspoon fennel seeds
1/2 teaspoon cayenne pepper
1/2 teaspoon asafoetida powder
1/2 teaspoon garam masala
2 cups water
1 1/8 cups white sugar
3 tablespoons tamarind paste

(*** Asafoetida is used in savory dishes, often to add a more full flavor by mimicking the taste of onions, garlic, egg, and even meat. It’s a staple ingredient in Indian cooking, commonly used along with turmeric in lentil dishes like dal, and a variety of vegetable dishes). Heat the oil in a saucepan over medium heat. Add the cumin seeds, ginger, cayenne pepper, fennel seeds, asafoetida powder, and garam masala. Cook and stir for about 2 minutes to release the flavors. Stir the water into the pan with the spices along with the sugar and tamarind paste. Bring to a boil, then simmer over low heat until the mixture turns a deep chocolaty brown and is thick enough to coat the back of a metal spoon. This should take 20 to 30 minutes. The sauce will be thin, but it will thicken upon cooling. (Makes enough for 10 people) 113 calories per serving
Zucchini “spaghetti”:
I have a very basic spiral slicer and it is great for making “spaghetti” out of most veggies. 200 g per person, steamed with maldon salt (0 calories). 17 calories per 100 g. Top with 1 teaspoon butter (34 calories per person) Steamed broccoli: 100 g per person, 34 calories
Total calories per person: 662 calories
Recipe and photo: Annie Newton Goussard

BEEF BOURGUIGNON (SLOW COOKER)
1 tablespoons extra-virgin olive oil
170 g bacon, roughly chopped
1.5 kg beef brisket, deboned, trimmed of fat and cut into chuncks
1 large carrot, roll cut
1 small onion, diced
6 cloves garlic, minced (divided)
1 teaspoon coarse salt and freshly ground pepper
2 tablespoons flour (omit for banting/low carb/gluten free)
12 whole shallots (optional)
3 cups dry red wine
2 Knorr beef stock pots, dissolved in 2 cups of hot water
2 tablespoons tomato paste
1 beef bullion cube
1 teaspoon dried thyme
2 tablespoons fresh parsley
2 bay leaves
300 g fresh small white or brown mushrooms, quartered
2 tablespoons butter

In a large pan or skillet, sauté the bacon over medium heat in 1 tablespoon of oil for about 3 minutes, until crisp and browned. Transfer to slow cooker bowl.
Pat dry beef with paper towel, sear in batches until browned on all sides in the oil/bacon fat. Transfer to slow cooker bowl with the bacon, and add in the onion, shallots and carrots. Season with 1/2 teaspoon coarse salt and 1/4 teaspoon ground pepper, tossing well to combine.
Pour the red wine into the pan or skillet and allow to simmer for 4-5 minutes, then whisk in the flour until free from lumps. Allow to reduce and thicken slightly, then pour it into the slow cooker along with 2 cups of stock, tomato paste, garlic (4 cloves), bullion and herbs. Mix well to combine all of the ingredients. Cook on low setting for 8 hours, or until beef is falling apart and tender. In the last 5 minutes of cooking time, prepare your mushrooms: Heat the butter in a medium-sized skillet/pan over medium heat. Add the remaining 2 cloves garlic and cook until fragrant (about 30 seconds), then add in the mushrooms. Cook for about 5 minutes, while shaking the pan occasionally to coat with the butter. Season with salt and pepper, if desired. Add to the Beef Bourguignon, mixing them through the sauce before serving. Garnish with fresh parley and serve with mashed potatoes, rice or noodles.
Recipe and photo: Hailey Bunge

BEES KORTRIB
Pak omtrent nege (omtrent 800 g) stukkies vleis in ‘n oondvaste bak en strooi die volgende sous daaroor:
3 eetlepels heuning
3 eetlepels korrel mosterd
2 eetlepels suiker
4 eetlepels suurlemoensap
1 teelepel sout
½ teelepel swartpeper
3 eetlepels olyfolie

Bedek met foelie en bak in ‘n voorverhitte oond vir 2 ½ tot 3 uur op 140 ºC.
Verwyder die foelie en grill vir ‘n paar minute.
Foto en resep: Gideon Louw

TAMATIE EN SAMPIOENSOUS VIR BEESTONG
30 ml kookolie
1 groot ui, fyngekap
1 blikkie x 285 g heel sampioene
125 ml tamatiesous
125 ml asyn
30 ml suiker
10 ml aangemaakte mosterd
10 ml sout
1 ml peper

Braai die ui in die kookolie tot sag. Voeg die sampioene en hul vloeistof, tamatiesous, asyn, suiker, mosterd, sout en peper by en kook dit sowat 5 tot 8 minute oor matige hitte. Gooi die sous oor die tongskyfies. Bak die tong 30 minute lank by 180ºC.
Nota:  Hierdie sous is oorspronklik vir ‘n hoender resep, ons noem dit sommer rooi-hoender, maar dit is heerlik saam met tong.
Resep: Rene Truter Wessels

HEERLIKE BEESTONG MET SOUS IDEES
Marius Hammond:
BBQ EN SOETRISSIE BEESTONG
Kook die beestong in ‘n stoompot of slowcooker tot sag. Laat dit bietjie afkoel en trek die vel af. Sny dit in skywe en pak in ‘n oondvaste bak. Braai uie tot goudbruin en gooi bo-oor die tong.
Meng die volgende saam as sous:
1 bottel Knorr BBQ sous
1 bottel Wellington Sweet Chillie sous
Gooi bo-oor die tong/uie en bak in die oond vir ongeveer 20 min op 200°C.
Jy gaan jou vingers aflek van lekkerte… geniet dit!

Annatjie Kotze:
Beestong, klaar gaar gemaak
Prut sowat 3 ure, haal vel af en sit terug in sous waarin hy gekook is.
nou vir die sousie daarby…
Vat ‘n paar gebottelde agurkies, sny fyn gooi in bakkie.
Neem nou mayonnaise soos nodig omtrent 4 eetlepels hoog vol,
en sowat 2 eetlepels van die agurkiesous in die bottel.
Meng goed en gooi by die fyngemaakte agurkies.
Mens jy sal nie weer ‘n ander sousie soek om op jou beestong in die bord te skep nie.
Oranje Hotel  Upington se reseppie toe ek daar gewerk het… lekkerste ooit!

Marius en Sandra Hugo:
BEESTONG MET ROOIWYN
My oorlede Ma het altyd die beeestong oornag in die oond gaargemaak met sout, naeltjies en knoffel. Die volgende dag is die vel afgetrek, die tong laat koud word en dan skyfies gesny.
Dan het sy uie en bacon gebraai en dan ‘n halwe bottel rooiwyn daarby gegooi, die sous verdik met ‘n bietjie Bisto en die tongskyfies ingesit om deur te kook.
Dit is bedien met rys en ertjies.

Foto:  Johan Rossouw

BEESSTERT BREDIE
Genoeg vir 4-6 mense
3 kg beesstert
speserye na smaak (ek het ‘n beef rub gebruik wat ek by een van die groot winkels gekoop het)
1 koppie rooi wyn (ek het natural sweet red gebruik)
4 beesvleis blokkies
1 liter water
6 aartappels
1 pakkie baba wortels
1 pakkie baby marrows
1 pakkie brussel sprouts
1 pakkie baba mielies
2 leeks, fyngekap
1 medium ui, fyngekap
½ groen soetrissie, fyngekap
½ rooi soet rissie, fyngekap
1 teelepel knoffel

Voor verhit die oond tot 190ºC.
Gooi die speserye oor die vleis en braai die vleis tot goudbruin. Skep uit en hou eenkant. Braai die leeks, uie, groen soetrissie, rooi soetrissie en knoffel in dieselfde pot tot deurskynend. Sit die vleis terug en meng 2 van die beesvleis blokkies met 500 ml water.
Gooi die beesvleis mengsel en die koppie wyn by en laat dit kook. Verwyder van stoof en plaas in die oond vir 2 ure. Na 2 ure sit die wortels, aartappels en mielies saam met die vleis en plaas terug in die oond. Kook vir nog 1 uur. Sit dan die res van die groente in. Meng die ander 2 beesvleis blokkies met die res van die 500 ml water en gooi oor die vleis en sit terug in die oond. Kook tot die vleis en groente sag is. Ek het ‘n Le Creuset pot gebruik wat op die stoof sowel as in die oond gebruik kan word. Bedien saam met rys.
Nota- na 3 ure het my oond opgepak en ek moes alles oorplaas na my stoompot toe om die groente en vleis sag te kry. Ek het dit vir ½ uur gestoom in elektriese stoompot. Vleis en groente was heerlik sag en my gaste het vir “seconds”  gegaan. Geseënde Sondag vir almal.
Resep en Foto: Juanita Vermeulen

INSTANT POT COUNTRY STYLE BEEF RIBS
Instant Pot Country Style Beef Ribs, served with shredded butternut squash and steamed dandelion greens.
Total Time: 50 mins
These Instant Pot Country Style Ribs are so tender and flavorful! They start with a simple dry rub, are smothered in soya sauce, and cooked up in your Instant Pot pressure cooker for a delicious and easy meal!
Servings: 5
1.63 kg Beef Short Ribs 4972.8 calories ( for 5 ppl). 994.56 calories per person. Those are huge portions. I would think that 2/3 of that, 663.04 calories would be quite sufficient per person.

DRY RUB:
1 Tablespoon brown sugar = 14.3g : 54 calories = 5.4 calories per person
1 Tsp of each:
maldon salt : 0 calories
paprika : 6 calories
garlic powder : 10 calories
onion powder : 8 calories
pepper : 7 calories
cumin : 8 calories
1/4 teaspoon Cayenne pepper : 4 calories
3/4 cup water
1/2 cup Tamari soya sauce (8 tbsp : 80 calories)

In a small bowl mix together the dry rub ingredients until well combined. Spread the dry rub evenly on both sides of the ribs and massage into the meat.
Pour the water into the bottom of your Instant Pot. Add the ribs to the Instant Pot and pour over the BBQ sauce.
Lock the lid on the pressure cooker. Cook on manual, high pressure, for 45 minutes. After cooking is finished, use the natural release method. This will take about 15-20 minutes.
Pour off fluid and thicken with 1 tbsp of flour : 28 calories (5.6 calories per person)
Remove ribs. Brown in oven at 375°F.
Serve immediately with extra soya sauce as desired.
5 cups steamed dandelion greens : 175 calories (35 calories per cup, when cooked)
= 35 calories per person
Butternut squash : 45 calories per 100 g per person
Total calories per person for this meal : 877.04 calories
Photo and recipe: Annie Goussard Newton

BEEF RIBS AND CURRIED CARROT FRITTERS, SERVED WITH STEAMED RADICCHIO AND STEAMED GREEN BEANS
Rub ribs in: maldon salt to taste
¼ teaspoon garam masala spice
¼ teaspoon powdered ginger
¼ teaspoon ground coriander
¼ teaspoon dried cardamom
2 tablespoons pure, raw honey

Cook in instant pot for 40 minutes on high. Brown in the oven at 375°F until nicely brown. Turn over once.

VEGGIES, STEAMED:
Radicchio (fresh chicory) 100 g per person
Green beans, 100 g per person

CURRIED CARROT FRITTERS:
Servings 7 fritters
250 – 300 g (3 large carrots)
1 medium onion
2 cloves garlic, finely chopped
2 tablespoons curry powder
100 g (1 cup) chickpea flour (sometimes called besan or gram flour). A garbanzo fava bean blend flour works well too.
¾ teaspoon salt
1 big handful (½ cup) fresh cilantro parsley or carrot tops, chopped finely
1 tablespoon ground flax seed
¼ teaspoon ground coriander
¼ teaspoon ground ginger
½ teaspoon cumin seeds, or
¼ teaspoon ground cumin
½ teaspoon fennel seeds, or
¼ teaspoon ground fennel
60 ml (¼ cup) water
½ teaspoon chili flakes, optional
40 g dried cranberries

Grate the onion and the carrot. The grater attachment on a food processor does this job quickly and easily. In a large bowl add the onion, carrot, cranberries and garlic and mix well. Add everything else except the water and stir together really well making sure all the spices are distributed well then add the water and stir again. You should have a really thick batter. At this stage leave it to sit for at least 10 minutes but longer is fine. If cooking in the oven preheat to 400°F. Line a baking tray with parchment paper or a silicone sheet and drop the mixture in roughly ⅓ cup amounts then flatten them evenly to about ½ inch thick. Cook for 20-25 minutes flipping them at half way through the cooking time. If cooking on a griddle or in a fry pan, heat over a medium heat then add roughly ⅓ cup amounts, flattening them evenly to about ½ inch thick. Cook for 5 – 6 minutes each side or until golden brown.
Recipe Notes
Here, used a combination of many different spices to give maximum flavour but these are totally customizable. The blend listed in the recipe is how I like my fritters, using what I regularly have in my pantry but in this recipe you have complete control. If you don’t have one of the spices or if there is one you don’t care for, omit it. You can use something else instead or not. They are good with just the curry powder and none of the other spices if that is all you have. Sometimes I add cilantro, sometimes I add parsley and sometimes I use the finely chopped green carrot tops. Play around with what you like best. As long as you keep the carrot, onion, chickpea flour, flax seed and water at the same ratio the fritters will work.
(I prefer to cook oil-free when I can but if you would like to fry these in oil you can). They will become crispier and more golden and probably cook a little quicker.
Leftover fritters freeze well. Allow to defrost then warm through in a fry pan over medium heat or bake in the oven until heated through. They are also good cold. They will keep for 3 – 4 days in the fridge.
Photo and recipe: Annie Goussard Newton