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ADDENDUM 9

Good news for everyone

who loves meat P Pork is safe to eat. You can eat and

5 good reasons why pork is good

It’s a delicious, full-flavour meat that
The delicious taste of pork P enjoy it with peace of mind.

everyone loves.
gives your body a boost and P It is easy to cook. You don’t need many

or expensive ingredients to make an
is most affordable. P excellent, healthy meal.

It provides our bodies with excellent
protein. Protein helps children concen-
trate at school. It also builds muscles
and repairs body tissues, helping us to
P have healthy immune systems.
Pork gives you more meat for your
money than any other type of red
meat.
Family Meat Stew (6-7 servings)
750 – 850g stewing pork, cut into pieces
3 tablespoons cooking oil
2 onions, chopped
Salt, pepper and meat or chicken spice of your
choice
3 cups chicken stock (or boiling water)
2 chopped tomatoes, or 1 tin of tomato puree,
or tamato paste
4 cups chopped vegetables such as carrots,
green beans, potatoes, cabbage or spinach
1 x tin of butter beans
Fry the pork cubes in the heated oil in a big
enough pot with a tight fitting lid. When
the meat is lightly browned all over, add the
onions, stir and fry until the onions become
Delicious pan-fried pork chops (4 servings) needs enough time on the bottom side to brown soft.
4 pork chops, cut from the loin, rib, shoulder or leg properly, without turning. Add the chicken stock or water and tomatoes

Salt, pepper and meat or chicken spice of your Using tongs or 2 spoons (not a fork), turn the chops and season well with salt, pepper and
choice over and brown the other side quickly. Do not chicken or meat spice. Close with the lid,

2 tablespoons oil overcook. Just seal the other side to brown slightly. lower the heat and simmer over low heat
2 cloves garlic, sliced into thin slivers The chops must still be juicy
Fresh herbs like rosemary or sage or any other, or on the inside.

bay leaves (optional) Sprinkle the lemon zest and
Finely grated outer skin (zest) and juice of ½ lemon juice over the chops in the pan

Dry the pork chops with kitchen paper or a kitchen and swirl the pan around for
towel to help them brown evenly in the pan. (Wet the lemon juice to mix with
or moist meat does not brown very well.) the pan juices to form a nice

Rub the pork chops lightly with salt, pepper and bit of sauce.
chicken or meat spice on both sides. Remove the chops from the

Heat the oil in a heavy-based frying pan until warm pan, leave them to rest for
enough but not smoking. 5 minutes before serving or

Place the chops, garlic and sprigs of herbs or bay cutting, and spoon the richly
flavoured pan juices over.
leaves in the oil in the pan and leave the chops to
potatoes.
fry for a few minutes without turning it over. It Enjoy with fresh bread, pap or
until the pork pieces are almost soft. Add the
Soak the dried samp and beans in warm water 4 cups of chopped vegetables, season again
with salt and pepper and close with the lid
for at least 30 minutes.
again. If more liquid is needed, add some of
Season the pork pieces with plenty of salt and the water from the can of butter beans.
pepper.
Simmer over low heat until the pork pieces
Heat some oil in a large pot and brown meat
are tender. Mash some of the vegetables
all over. Add the smoked pork bones, if using. with a fork or potato masher to thicken the
sauce a bit. Add the butter beans and stir
Add the chicken or beef stock and place the lid
on and simmer over low heat for 30 minutes. gently to heat everything through.
Add chopped soup vegetables and cook until
Serve warm with pap, cooked pasta or samp.
Pork Soup with samp and beans (6 – 7 servings) the pork is soft and falling apart. Tasty tip: add 1 – 2 teaspoons each of
chopped garlic and ginger together with the
Add soaked and drained samp and beans.
500g stewing pork pieces Cover pot with lid and simmer another few onions to improve the deep flavour.
Salt, pepper and cooking oil minutes, until the samp and beans are tender.

1 x large smoked pork bone (optional) or a few Stir frequently. Add more warm water if
smaller smoked bones (optional)
3 – 4 cups of chopped soup vegetables, such as needed.
carrots, onions, butternut or pumpkin, celery, Add spinach, sugar and vinegar and simmer
potatoes, tomatoes and shredded cabbage for five more minutes. Taste and add salt and
pepper if needed, before serving it steaming
1 bunch spinach, washed and chopped (keep hot.
separate from the other veggies) Delicious served with thick slices of buttered
One packet dried samp and beans
3 x chicken or beef stock cubes, dissolved in toast bread.
4 – 5 cups of boiling water
Tasty Tip: for a luxurious soup, sprinkle a
2 tablespoons vinegar tablespoon of finely grated cheese on top of taste the possibilities
2 teaspoons sugar
every soup bowl immediately before serving.

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