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"South African green beans are one traditional food that bring good things to life. Nourishing, colorful, and just darn tasty too. I serve mine cold with a dash of hot pepper flakes that just give it that zing! And if anyone knows me, even if you don't know me well, you know that I would always go for the hot pepper flake option. Lawdy, I am one..."

Ingredients: pepper, sweet white onions...

"Avocado's are a favorite South African fruit and are often used in starters and salads. This dish is quick to prepare and is always well received when the weather is hot."

Ingredients: seafood sauce, lemons...

"Very easy with a subtle taste of port! Of course at the back of that cupboard near the stove you really need to keep a selection of liquors for cooking and baking! I confess that, not realising just how tasty this spread would be, and that I might want to put the recipe on Zaar, I resorted to glugs and splashes. But I think the measurements are about..."

Ingredients: pepper, dry white wine...

"From South Africa,it's actually a very easy recipe. Don't be put off by the apparent length. When your family tastes this pie you'll be glad you made it. This banana pie proves that diabetics have no need to eat plain unappetizing food. I found it on the Afri Chef site"

Ingredients: cornstarch, cookie crumbs...

"This finely ground mixture is usually found on the spice shelves of shops, but it loses flavour quite quickly. Here is a South African version, which can be crushed in a mortar and pestle or ground in a blender. Keep tightly closed away from sun."

Ingredients: cinnamon sticks, whole cloves...

"I found this recipe on a pack of stampkoring and used Impala leg chops, deboned and cut in to blocks. You can try and use any meat to your liking. I’m vegetarian so I can’t tell how well it turns out, but my family loved it. I made half that recipe and there was enough for 4-5 people. you can alter spices to type of meat you choose. I used a tin of..."

Ingredients: fresh mushrooms, wheat berries...

"This is a very tasty and nutricious diabetic friendly recipe for Bombay Chicken from South Africa. Serve it over brown rice."

Ingredients: bouillon, curry powder...

"This is one of the most outstanding toppings for fish fillets. It does not overpower the fish, and tastes absolutely great. The recipe is from a very popular South African cookbook writer, Lynn Bedford Hall. I cannot count how often I've made this topping -- regardless of how the fish was prepared. But I give her recipe with a few tiny adjustments...."

Ingredients: dried dill, egg whites...

"Healthy and light. DO make the dip or dressing suggested, even if you sub ingredients! It really gives the fritters a lift. Prep and cooking time are guesses, because it depends on so many factors. Prepping everything before starting cooking always helps to put together the final product much more quickly. I prepared it all halfway, and then had to..."

Ingredients: ground cumin, cornflour, eggs...

"I'm posting this recipe with our usual metric weights and measures, with the US equivalents in brackets. I snagged it today from a newspaper, but I've adapted it. With any raw or cold-smoked salmon as the lure you could get me to commit ... well, you name the sin!! I adore it. It's very expensive in South Africa, as the best quality is..."

Ingredients: chives, cream cheese...

"Light, chilled, healthy green refreshment for a hot summer's day ... As your thoughts up north turn towards winter, ours at the bottom of the planet turn to thoughts of hot days and cool food! I did not want to add cream -- this gazpacho variation contains only Greek yoghurt and a smidgin of heart-healthy oil. Serve icy cold, perhaps in stemmed..."

Ingredients: extra virgin olive oil, lemon juice...

"This is a recipe by famed Johannesburg caterer and confectioner, Tony Scorgie, and I hope she doesn't mind me sharing this with you. Tony has the amazing ability to "throw together" things and create great food. If using Splenda or Sugalite (South Africa) it should be a fairly diabetic-friendly recipe."

Ingredients: chocolate chips, cinnamon...

"Heart healthy recipes"

Ingredients: center-cut pork chops, green peppers...

"Boom chakalaka! Born in the townships of South Africa, chakalaka is a simple, spicy dish of onions, tomatoes and often beans. It has been a staple for generations of black South Africans, and is a required condiment at South African braais, or barbecues.

Chakalaka can be served hot or cold, over mealie pap, with slices of bread, or as a..."

Ingredients: cilantro, pepper, curry powder...