The South African braai (barbecue) is an integral part of the country’s rich culinary heritage and social fabric. It brings friends and families together to celebrate special occasions or simply enjoy a relaxing weekend. While traditional braai recipes often include indulgent meats and high-calorie side dishes, there is an increasing demand for healthier alternatives that allow everyone to enjoy this beloved tradition without compromising their well-being. In this article, we explore traditional South African braai recipes and offer healthier versions that are equally delicious and satisfying.
- Grilled Chicken Sosaties
Sosaties are marinated skewered meat, typically made with lamb or chicken. To make this classic dish healthier, opt for skinless chicken breast instead of fattier cuts. Marinate the chicken in a mixture of low-fat yogurt, lemon juice, garlic, ginger, and aromatic spices like turmeric, cumin, and coriander. Skewer the marinated chicken with vegetables such as peppers, onions, and cherry tomatoes for added nutrition. Grill until the chicken is cooked through and the vegetables are tender. Serve with a fresh cucumber and mint raita for a refreshing twist.
- Leaner Boerewors
Boerewors, a traditional South African sausage, is a staple at any braai. While the traditional recipe contains a combination of beef and pork, you can make a healthier version by using lean cuts of beef or even substituting with chicken or turkey. Look for options with less fat and no artificial additives. Season the meat with a blend of spices such as coriander, cloves, and nutmeg. Grill the boerewors until cooked through, and serve with a variety of vegetable-based sides like grilled zucchini, eggplant, or a fresh garden salad.
- Grilled Fish with Herb Butter
South Africa boasts an extensive coastline, offering a bountiful selection of fresh seafood. Incorporating grilled fish into your braai not only diversifies the menu but also adds a healthy protein option. Opt for sustainably sourced fish such as snoek, yellowtail, or kingklip. Season the fish with a mixture of lemon juice, garlic, herbs like thyme and parsley, and a drizzle of olive oil. Grill the fish until it flakes easily, and serve with a light herb butter sauce made with low-fat yogurt, chopped herbs, and a squeeze of lemon juice.
- Rainbow Veggie Skewers
A braai doesn’t have to revolve solely around meat. Rainbow veggie skewers are a colorful and nutritious addition to the grill. Skewer a variety of vegetables such as bell peppers, red onions, cherry tomatoes, zucchini, and mushrooms. Drizzle with olive oil and season with herbs, spices, and a touch of lemon zest. Grill until the vegetables are slightly charred and tender. Serve as a side dish or as a main course accompanied by whole grain couscous or quinoa.
- Healthier Braai Sides
Classic braai sides like pap (maize porridge) and potato salad can be made healthier by using whole grain options and incorporating more vegetables. Replace the traditional pap with whole grain mielie meal, which retains more fibre and nutrients. For the potato salad, use low-fat yogurt or Greek yogurt instead of mayonnaise and add plenty of fresh herbs, crunchy vegetables, and a squeeze of lemon for added flavour.
While the South African braai tradition has long embraced hearty and indulgent dishes, there is an increasing demand for healthier alternatives. By making simple substitutions and focusing on leaner proteins, fresh produce, and whole grains, it’s possible to create delicious and nutritious braai meals that everyone can enjoy. So, fire up the grill, invite your loved ones, and embark on a healthier braai experience that still honours the essence of South African cuisine.
