South African Summer Glow Salad
Hot-spiced chickpeas give this South African apple and pear salad a delicious twist. It contains fruits, veg, nuts and feta to provide your body with a well-balanced, nutritious meal.
This year’s South African Fruit campaign in the UK focuses on ‘Doing Good with South African Fruit’. The campaign highlights the exceptional taste, ethical reasons for buying it and the seasonality and exclusive varieties produced.
Varieties of apple and pear are available in stores across the UK from April until October, while European fruits are out of season.
Look out for the South African fruit varieties which include:
Apple:
Granny Smith – tart yet sweet with a firm, white and crisp flesh
Gala – sweet flavour, yellow skin with red stripes and a firm crisp flesh
Golden Delicious – golden yellow skin, with a delicate pink blush
Cripps Red (Joya) – striking red and green in colour, crisp, juicy, tart and fragrant
Pear:
Abate Fetel – mottled russet skin, buttery texture, sweet and flavourful
Williams – yellow skin when ripe, with a fragrant, sweet and juicy taste
Packhams – often unevenly shaped, green-yellow when ripe with a soft textured flesh
South African Summer Glow Salad
Hot-spiced chickpeas give this South African apple and pear salad a delicious twist. It contains fruits, veg, nuts and feta to provide your body with a well-balanced, nutritious meal.
Preparation 15 minutes
Cooking 5 minutes
Serves 2
Ingredients:
1 South African pear, peeled, cored and chopped
1 South African apple, such as Pink Lady, cored and chopped
2tbsp lemon juice
2tbsp olive oil
400g can chickpeas, rinsed and drained
40g whole almonds
¼tsp ground turmeric
½tsp dried chilli flakes
½tsp whole cumin seeds or ground cumin
80g mixed salad leaves
2 cooked beetroot (vacuum packed, not in vinegar), chopped
1tsp wholegrain mustard
Salt and freshly ground black pepper
60g feta cheese
Method:
1. Toss the South African pear and apple chunks in 1tbsp lemon juice. Set aside.
2. Heat 1tbsp olive oil in a frying pan and add the chickpeas. Cook over a medium heat for 1-2 minutes, then add the almonds, turmeric, chilli flakes and cumin. Cook gently for 2-3 minutes, stirring often. Cool.
3. Share the salad leaves, beetroot and chickpea mixture between 2 serving plates and scatter the pear and apple chunks on top.
4. Mix together the remaining olive oil, lemon juice and mustard. Season and drizzle over the salads. Serve, sprinkled with crumbled feta cheese.
Cook’s tip: To serve as a vegan meal, replace the feta with some tofu – or just leave it out.
One-for-the-pot Chicken, South African Apple & Lentil Casserole
South African apples add a subtle sweetness to complement the warm spicy flavours of this slow-cooked chicken dish. It’s budget-friendly – and good for you too!
Preparation 15 minutes
Cooking 1 hour 20 minutes
Serves 4
Ingredients:
2 South African apples, such as Pink Lady or Granny Smith
1tbsp vegetable oil
8 chicken thighs (or 4 chicken legs)
1 red or brown onion, sliced
1 large carrot, chopped
2 celery sticks, sliced
1 red pepper, deseeded and chopped
150ml dry cider or unsweetened apple juice
400ml chicken stock
2tsp ground coriander
400g can green lentils, rinsed and drained
2tsp chicken gravy granules
Chopped fresh parsley, to garnish
Method:
1. Core and chop the South African apples. Heat the vegetable oil in a flameproof casserole dish and add the chicken thighs. Cook for 4-5 minutes, turning occasionally until browned on both sides (this is important for a good flavour).
2. Add the apples, onion, carrot, celery and red pepper and cook for 2 minutes, then pour in the cider or apple juice and stock. Stir in the coriander, then add the lentils. Cover and cook on the hob over a low heat for 1 hour 15 minutes, or cook in the oven for the same time (preheated to 190°C, Fan Oven 170°C, Gas Mark 5).
3. Just before serving, stir in the chicken gravy granules to thicken. Serve garnished with parsley.
Cook’s tip: Serve with baked potatoes (cooked in the oven for 1 hour 15 minutes) or with creamy mash.
Sourdough Bruschetta with South African Apple Slaw
This versatile little vegetarian and vegan number is perfect for picnics and light lunches – and it’s healthy too!
Preparation 15 minutes
Serves 4
Ingredients:
2 South African apples, such as Pink Lady or Granny Smith
2tbsp lemon juice
150g Savoy or white cabbage, shredded
1 large carrot, grated
2tbsp olive or walnut oil
2tbsp mixed seeds, toasted
4 slices sourdough bread
4tbsp nut butter, such as peanut or cashew
Salt and freshly ground black pepper
Method:
1. Core and coarsely grate the apples, then toss them with the lemon juice. Add the cabbage and carrot with 1tbsp olive or walnut oil. Stir in 1tbsp mixed seeds and season with salt and pepper.
2. Rub the remaining oil over the slices of sourdough bread, then char-grill or grill them until lightly browned.
3. Spread the nut butter over the sourdough and top with plenty of coleslaw. Sprinkle with extra black pepper and the remaining seeds.
Cook’s tip: Try using hummus instead of nut butter, or for a non-vegan version use soft cheese as an alternative.
South African Apple & Pear Smart Tart
This wonderful filo tart is topped with thinly sliced South African apples and pears, baked until tender. Try it served with reduced fat crème fraiche on the side.
Preparation 20 minutes
Cooking 25 minutes
Serves 6
Ingredients:
2 South African pears, peeled, cored and thinly sliced
2 South African apples, such as Pink Lady, cored and thinly sliced
2tbsp lemon juice
270g pack filo pastry, thawed if frozen
80g low fat spread, melted
¼tsp ground cinnamon or mixed spice
4tbsp icing sugar, plus extra for sprinkling
Method:
1. Preheat the oven to 200°C, Fan Oven 180°C, Gas Mark 6. Toss the South African pear and apple slices in the lemon juice. Set aside.
2. Unroll the sheets of filo pastry. Brush a large baking sheet with a little melted low fat spread. Layer the sheets of pastry on top, brushing each one lightly with melted low fat spread.
3. Arrange the fruit on top, scrunching up the edges of the pastry to form a border. Sprinkle the apples and pears with the ground cinnamon or mixed spice and icing sugar. Transfer to the oven and bake for 20-25 minutes, until golden brown.
4. Serve warm, sprinkled with extra icing sugar.
Cook’s tip: This delicious tart is perfect for using up excess fruit – making sure that it doesn’t get wasted.
Recipe credit: Visit: http://beautifulcountrybeautifulfruit.com/