How to Make Your Favourite African Meals Healthier Without Losing Flavour
- Caylin Goodchild
- May 13
- 2 min read
Traditional South African cuisine is tasty! We are talking beef stew, chakalaka, pap, samp, you name it! Sometimes, many of our beloved dishes can be heavy on oils, carbs, and salt. The good news? You don’t have to give them up! With a few smart tweaks, you can enjoy healthier versions of your favourite meals—without sacrificing flavour or satisfaction.
🥘 1. Choose Leaner Proteins
Cutting down on fatty meats doesn’t mean cutting down on taste.
Swap fatty cuts of beef or lamb for grilled chicken, or beef with the fat trimmed.
Use beans more often—they’re great in stews and chakalaka, and add fibre and plant-based protein.
Grilled, baked or air-fried meats bring out just as much flavour as frying.
🌾 2. Switch to Whole-grains
Refined grains do not contain as many nutrients. Whole-grains keep you full longer and support weight management. They are also great to lower cholesterol and assist with constipation.
Swap white pap for brown pap or maize meal with added bran.
Choose brown rice, millet, quinoa, or bulgur wheat instead of white rice.
🥬 3. Load Up on Vegetables
Vegetables add bulk, colour, and nutrients to your meals.
Double the veg in stews and soups—think spinach, morogo, cabbage, relish and tomatoes.
Sauté with onions, garlic, ginger and a splash of olive or canola oil for a flavour boost.
Add raw veg sides like shredded carrot, cucumber, or tomato relish.
🧂 4. Cut the Salt, Boost the Spices
Too much salt increases blood pressure. But flavour comes from spices, not salt!
Use herbs and spices generously: thyme, curry powder, paprika, peri-peri, ginger, garlic.
Add lemon juice or vinegar to enhance flavours naturally.
Try to not use stock cubes and soup powders too often, due to their high sodium content.
Note that spices such as Six Gun can contain a lot of salt too.
🍳 5. Watch Your Cooking Methods
Frying adds unnecessary fat and calories. Healthier methods preserve taste—and nutrients.
Grill, steam, boil, roast or air-fry instead of deep-frying.
Drain off excess oil from stews and soups before serving.
Use non-stick cookware and less oil—just 1–2 tablespoons per pot is often enough.
💡 6. Watch Your Portions
Healthy eating isn’t just about what you eat, but also how much.
Use the hand method: fist size of carbs (like pap or rice), palm size of protein (any lean meat), a thumb size of fat (like oil) and loads of vegetables.
Eat slowly and listen to your body—stop when you're satisfied, not overly full.
Don’t eat straight from the pot—serve a portion and pack away leftovers.
🎉 7. Don’t Give Up What You Love—Balance It Instead!
You don’t need to say goodbye to chakalaka, mogodu, or stews. Just enjoy them in healthier ways and with a little mindfulness.
Healthy eating isn’t about restriction—it’s about smarter choices. By making small changes to how we prepare and enjoy our South African favourites, we keep our culture alive and our bodies strong.
Are you looking for individualised help to incorporate your favourite meals in a healthy way?
Let us help you!
We have branches in Lonehill, at Concourse Medical Centre, and in Dainfern, at Chartwell Corner Shopping Centre.
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