Seasonal South African Fruit!!

 
 
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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

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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

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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

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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

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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.