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Heritage is more than history. It is the way we live, eat, and celebrate together. In South Africa, food is often the heart of that heritage. From pap and chakalaka to biryani, tomato bredie and malva pudding, meals carry memories, culture and care.

But beyond nostalgia, our traditional foodways also carry lessons for our health. Once rooted in grains, vegetables and legumes, the South African diet was naturally nutrient-rich. Over time, convenience and modern twists have shifted us toward processed foods that contribute to rising lifestyle diseases.

As Tania Joffe, founder of Unu Health, explains: “Our culture holds the answers. We simply need to reconnect with the healthier food traditions that have always been part of our heritage.”

This Heritage Month, food consultant and cookbook author Heleen Meyer shares classic recipes with a modern, health-conscious twist. They prove that comfort and community at the table can still go hand in hand with wellness.

Chutney Chicken

A family favourite that is both tangy and tender, baked until golden and perfect for sharing.

Serves: 6–8

You’ll need:

• 2 onions, halved and sliced
• 8 chicken portions (drumsticks, thighs, or breasts on the bone, cut in half)
• 250 ml (1 cup) plain yoghurt
• 10 ml (2 tsp) cornflour, mixed with cold water to form a runny paste
• 125 ml (½ cup) good quality chutney
• 125 ml (½ cup) plain Rooibos tea or orange juice
• Salt and pepper to taste

Method:

1. Preheat the oven to 180 °C. Place onions in an oven dish, then layer the chicken on top.
2. Mix yoghurt, cornflour, chutney and tea or juice. Pour over chicken, season to taste.
3. Bake for 30–45 minutes until golden and cooked through. Juices should run clear.
4. Serve with brown rice, greens and a salad for a balanced meal.

The Best Tomato Bredie

Slow-cooked comfort food with deep spice and a tomato base that warms any table.

Serves: 6–8

You’ll need:

• 30 ml (2 tbsp) olive oil
• 1 kg lamb rib, neck, shin or shoulder, cubed and trimmed of excess fat
• 2 large onions, chopped
• 2 cloves garlic, crushed
• 8–10 whole black peppercorns
• 6–8 whole cloves
• 8–10 whole allspice berries
• 125 ml (½ cup) water
• 3 cinnamon sticks
• 6 cardamom pods, crushed
• 20 ml (4 tsp) fresh ginger, finely grated
• 25 ml (5 tsp) ground coriander
• 30 ml (2 tbsp) dried thyme
• 1 kg ripe tomatoes (or 2 x 400 g tins chopped tomatoes)
• 30 ml (2 tbsp) tomato paste
• 1 small red chilli, chopped (optional)
• 2–3 medium potatoes, peeled and cubed
• Fresh thyme or Italian parsley, chopped
• Salt and pepper to taste

Method:

1. Heat half the oil, brown meat in batches, set aside.
2. Add onions, garlic, peppercorns, cloves and allspice to the pan with water. Simmer until water evaporates, then add remaining oil and sauté until golden.
3. Return meat to the pot with cinnamon, cardamom, ginger, coriander and thyme. Cover and simmer for 30 minutes.
4. Stir in tomatoes, tomato paste and chilli. Simmer 30 minutes more. Add potatoes and cook 40–60 minutes until tender.
5. Stir in fresh herbs, season and serve with brown rice, couscous or pap.

Tip: For chicken bredie, follow the same method but reduce simmering time to 45 minutes.

Rooibos Malva Pudding with Custard

A twist on a South African classic. Sweet, sticky malva infused with Rooibos and paired with silky custard.

Serves: 8

For the pudding:

• 250 ml (1 cup) cake flour
• 5 ml (1 tsp) bicarbonate of soda
• 1 egg, beaten
• 80 ml (⅓ cup) white sugar
• 60 ml (¼ cup) apricot jam
• 5 ml (1 tsp) vanilla essence
• 250 ml (1 cup) buttermilk (or amasi or milk with lemon juice)
• 45 ml (3 tbsp) butter
• 10 ml (2 tsp) vinegar

For the sauce:

• 125 ml (½ cup) milk
• 125 ml (½ cup) strong Rooibos tea
• 60 ml (¼ cup) butter
• 60 ml (¼ cup) white sugar
• 5 ml (1 tsp) vanilla essence

For the Rooibos custard:

• 750 ml (3 cups) milk
• 4 Rooibos tea bags
• 75 ml (5 tbsp) custard powder
• 30 ml (2 tbsp) light brown sugar
• 5 ml (1 tsp) vanilla essence
• 10 ml (2 tsp) finely grated lemon rind

Method:

1. Bake pudding at 180 °C for 30–35 minutes.
2. Simmer sauce until sugar dissolves, pour over hot pudding.
3. For custard, infuse milk with Rooibos, then thicken with custard powder mix. Flavour with vanilla and lemon rind.
4. Serve pudding warm with Rooibos custard.

Why It Matters

Traditional South African food is more than comfort. It is medicine, memory and meaning. By swapping refined carbs for whole grains and fatty cuts for lean protein or legumes, we can enjoy our favourite meals while protecting our health.

This Heritage Month, light the braai, set the table and remember. The recipes we share are part of the legacy we pass down. Heritage is healthiest when it feeds both body and soul.