DEEP FRYING
lantain Flour ( Amala agede)
History/details
The origins for this
culinary cultural icon
are attributed to two
recipes brought to
South Africa by Dutch
settlers in 1652. These
two recipes were for
doughnuts and a sweet
bowtie-shaped thingee
made from pasta dough.
Ingredients
Soaking Syrup:
3 cups white sugar
2 cups water
½ medium lemon, zested in
large strips
3 (1/4 inch thick) slices peeled
fresh ginger
1 teaspoon lemon juice
Instructions
Step 1: Make the syrup: Bring Step 3: Turn dough out onto a lightly
sugar, water, lemon zest, ginger, floured surface and roll into a 5x14-
and lemon juice to a boil in a inch rectangle about 1/4-inch thick.
Cut into 28 half-inch wide strips.
saucepan over medium-high
heat. Reduce the heat to medium Twist two strips together and pinch
the ends to seal. Repeat with
and cook for 10 minutes. Remove
from the heat and cool syrup to
remaining strips. Cover with a clean
cloth and let rest for 15 minutes.
room temperature, 30 to 45
minutes. Transfer to bowl, cover, Step 4: Heat 2 inches oil in a deep
and refrigerate until the flavors
blend, 8 hours to overnight.
fryer or large saucepan to 350
degrees F (175 degrees C). Set a wire
rack over a baking sheet. Pour some
of the cold syrup into a bowl; return
Step 2 Make the koeksisters: Sift
flour, baking powder, and salt
remaining syrup to the refrigerator.
into in a bowl. Add butter and
rub with your fingertips until the
Step 5: Fry three koeksisters in hot oil
until fragrant and golden brown, 2 to
mixture has a cornmeal texture.
Add milk and stir until a smooth
5 minutes. Remove with a slotted
spoon and immediately immerse in
dough forms. Wrap dough in
plastic wrap and let rest for at
cold syrup for 10 seconds. Transfer
to the wire rack to cool. Repeat to fry
least 2 hours. and dip remaining koeksisters,
replenishing cold syrup as necessary.
Nutrition
Koeksisters:
Calories 340.
2 cups cake flour
• Total Fat 3.4g 4%
1 tablespoon baking powder
• Polyunsaturated Fat 1.5g.
¼ teaspoon salt • Monounsaturated Fat 0.9g.
2 tablespoons cold unsalted • Cholesterol 0mg 0%
butter, cut into chunks
• Sodium 34mg 1%
½ cup milk
• Total Carbohydrates 72g 26%
2 cups oil, or as needed
• Dietary Fiber 6.9g 25%
Sauteing & pan frying

Pan fried malasa fish

History
Masala Fish, has always been a
firm family favourite in not just
my home, but many South
African Indian homes across
South Africa. There are a
variety of ways that Masala
fish can be prepared,
sometimes by simply adding or
removing ingredients, that
make it each family’s unique
way to prepare masala fish.
Having grown up in Durban, on
the East Coast of South Africa,
we were privileged to get fresh
fish, at times directly from the
ocean, thanks to passionate
fishermen in families.
Instructions
Make a paste with ingredients, and Rub onto fish fillets
* Allow to marinate for 30 minutes
* Heat 2 tablespoon olive oil in pan, When hot, place fish fillets,
skin side down
* Allow to cook for 3-4 minutes until skin begins to crisp
* When skin is crispy, carefully flip over fish filets and allow to
cook for a further 3 minutes or until done.
* Add in 1 tablespoon butter or ghee to pan to help lift spices
from pan.
* Add in a few cocktail tomatoes and 1 or 2 sprigs of Fresh Dill
and 1 tablespoon finely chopped fresh dill to pan. Allow to
simmer until tomatoes are blistered.
* Serve masala fish immediately , preferably with skin side up,
with a side of vegetables or salad.

Ingredients Nutrition facts

% Daily Value* Fiber 1g

300 grams Fish Fillets (either with or Fat 3g 4%

without skin on)
5% Protein 34g

1 Tablespoon Chillie Powder Saturated Fat 1g 68%

1/2 teaspoon Turmeric Powder 6% Vitamin A 200IU

1 teaspoon Coriander and Cumin 4%

Cholesterol 83mg
Powder
1/4 teaspoon White Pepper Powder 28%
Vitamin C 0.6mg

1/2 teaspoon Garlic Powder or 1 1%

Sodium 102mg
teaspoon fresh garlic paste/chopped Calcium 21mg
1/4 teaspoon salt or to taste 4%

2 Tablespoon Lemon Juice

2%
Potassium 535mg
2 Tablespoon Olive Oil or Vegetable Oil 7%
15%
 Braising
Braised Chicken with Warm Spices
History
Molecular genetics
information supports these
observations and in addition
suggests possible Asian
centers of origin for African
domestic chickens, including
South Asia and Island
Southeast Asia.
Ingredients
1 kg (about 2 pounds) of chicken wings or
chicken thighs
¼ cup soy sauce
¼ cup of minced garlic
¼ cup hot pepper paste
¼ cup Korean hot pepper flakes (gochugaru)
1 tbs sugar
2 or 3 medium sized onions (2 cups’ worth)
3-4 large potatoes (about 600 grams or 1.5
pounds)
2 green onions
2 green chili peppers
Instruction
Season the chicken with salt, pepper, garlic and onion powder. Set aside.
Heat two tablespoons of butter and two tablespoons of olive oil in a braiser
over medium heat. Add the chicken, cover and let sear for 3-4 minutes, or
until the chicken is nicely browned. Flip, cover and continue searing for
another 3-4 minutes. Remove the chicken from the braiser and set aside.
Add the onions, celery and carrots to the braiser. Bump the temperature up
to medium high and cook, stirring, for about 5 minutes, until the vegetables
are slightly caramelized and softened. Add the garlic and cook for about 30
seconds more.
Add the remaining butter to the braiser and let it melt. Add the flour and mix
really well, ensuring no clumps remain. Cook, stirring until the flour turns
brown and acquires nutty aroma.
Pour in the broth and stir well. Turn off the heat. Taste and adjust the
seasonings. Stir in the red wine vinegar. Add the chicken back, nestling the
pieces inside the vegetable mix.
Cover the braiser and transfer to an oven preheated to 350 F. Braise for 2 1/2
to 3 hours.
Nutrition facts
Calories: 304kcal (15%)
Carbohydrates: 7g (2%) Protein: 30g
(60%) Fat: 16g (25%) Saturated Fat: 2g
(10%) Polyunsaturated Fat: 4g
Monounsaturated Fat: 8g Trans Fat: 1g
Cholesterol: 144mg (48%) Sodium:
585mg (24%) Potassium: 405mg (12%)
Fiber: 1g (4%) Sugar: 4g (4%) Vitamin A:
76IU (2%) Vitamin C: 1mg (1%)
Calcium: 20mg (2%) Iron: 1mg (6%)
 Baking

Malva pudding

History Instruction
STEP 1
Malva pudding is a sweet pudding of Heat the oven to 180°C Beat the eggs and sugar until light and fluffy. Beat in

South African origin. It contains apricot the apricot jam

jam and has a spongy caramelised
texture. A cream sauce is always poured
over it while it is hot, and it is usually
served warm with cold custard and/or
ice-cream. Many South African
restaurants offer it. The pudding is
thought to originally be of Dutch[1] then
Cape Dutch origin synonymous with the
Cape.[2][3]
STEP 2
Melt butter in a small pot on medium heat and add the vinegar and milk Sift the
flour, bicarb and salt together and add to the creamed mixture alternately with
the milk. Pour into a deep round dish or an ovenproof casserole dish that takes
about 2 litres
STEP 3
Bake at 180°C for 45 minutes until the top is nicely browned
STEP 4
Sauce: Bring the butter, cream, sugar and water to the boil and simmer, add
star anise, vanilla essence and golden syrup and stirring all the time for 5
minutes. Remove from the stove. Pour over the hot baked pudding.
STEP 5
Be Creative: Use Amarula Cream for Sauce. For Brandy Pudding: add 100 ml
chopped Mixed Nuts (Walnuts), 100 ml Dates (Stone and Chopped) and 50 ml
Glazed Cherries to the batter. add 100 ml Brandy to the Sauce.

Ingredients
6 1⁄2 ounces sugar (3/4 cup, 200 ml, or 180 g)
Nutrition facts
Calories Potassium
2 large eggs
293.2 227.0 mg
1 tablespoon apricot jam
5 ounces all-purpose flour (150 g) Total Fat
Total Carbohydrate
1 teaspoon baking soda 24.6 g
4.0 g
1⁄2 teaspoon salt Saturated Fat
1 tablespoon butter (a generous tablespoon) Dietary Fiber
12.6 g
1 teaspoon vinegar
0.4 g
1⁄3 cup milk Polyunsaturated Fat

For the sauce 2.6 g Sugars

3⁄4 cup fresh cream (200 ml) Monounsaturated Fat
3.2 g
3 1⁄2 ounces butter (100 g)
8.0 g
3 -5 ounces sugar (90 - 150 g) Protein
Cholesterol
1⁄3 cup hot water (90 ml)
13.8
2 teaspoons vanilla essence 415.1 mg
Boiling & steaming

Plantain Flour (Amala Ogede):

History Instructions
Ewedu soup is a green slimy Peel the green plantains and cut them into small chunks.

soup made from jute leaves, 2. Dry the plantain pieces in the sun or a food dehydrator until they are
completely dry.
which are also known as
3. Grind the dried plantain pieces into a fine powder using a food processor or
Ewedu leaves in Yoruba. The blender.

soup is native to the Yoruba 4. Store the plantain flour in an airtight container until you're ready to use it.

people of Nigeria. It's often To prepare the Amala:

served with Amala or other 1. Boil some water in a pot.

types of "swallow" and can be 2. Slowly add your plantain flour while stirring consistently to avoid lumps.

accompanied by stew, like 3. Keep stirring until it becomes a soft dough.

Gbegiri (bean soup) or Buka 4. Cover it and let it cook for about 2 minutes.
stew.
Now, let's move on to the Ewedu Soup:

Ingredients Nutrition facts

1 bunch of Ewedu leaves (you can
Calories 181 Sodium 6mg
substitute with spinach if you can't
find Ewedu) % Daily Value
1%

Total Carbohydrate 47g

Total Fat 1g
- 1 teaspoon of locust bean (Iru) 16%
1%
Dietary Fiber 3g
- 1/2 teaspoon of potash (food Saturated Fat Og
14%
tenderizer)
1% Sugars 22g

- 1/2 teaspoon of salt Cholest Protein 2g

erol Omg

- 1/2 cup of water 0%