Skip to content

Heritage Day: Celebrate Tradition with a Healthy Twist

Heritage Food in South Africa

Heritage Day is the perfect time to get a taste of South Africa’s diverse cultures and culinary traditions. From sizzling braais to aromatic Cape Malay curries, from fresh coastal seafood to nutrient-rich indigenous staples, every dish tells a story of community and history.

Celebrating your heritage doesn’t have to mean compromising on nutrition. With a few clever swaps, you can enjoy the flavours you love while nourishing your body with healthy Heritage Day food.

The Braai: Smoke, Sizzle, and Smarter Choices

Ah yes, there’s nothing quite like the smell of a braai on a sunny spring day.

A braai is more than just a cooking method; it’s a way to bring people together, no matter their culture, and celebration our heritage. While the braai is deeply rooted in tradition, it’s also the perfect opportunity to make smarter, healthier choices without sacrificing flavour.

Boerewors

Boerewors, or just ‘wors’ to most of us, is a braai staple, but traditional recipes can be high in fat and sodium. You don’t need to skip it, just make more health-conscious choices:

  • Choose leaner options: Many butcheries and supermarkets offer lean beef or chicken alternatives, reducing saturated fat while retaining that classic taste.
  • Mind your portions: Balance your plate by pairing boerewors with vegetables, salads, or grilled mielies to ensure a nutrient-rich meal.

Roosterkoek & Braaibroodjies

Who can resist the pull of freshly baked, doughy goodness straight off the braai? Roosterkoek and braaibroodjies are definitely delicious, but not always the healthiest options. A few small tweaks can make them a little healthier.

  • Flour swap: Use whole-wheat, oat, or sorghum flour instead of white flour to boost fibre.
  • Fill wisely: Add grilled vegetables, avocado, or lean cheeses like low-fat cottage cheese, feta, or mozzarella.
  • Enhance with herbs: Fresh herbs and a drizzle of olive oil can add flavour without excess salt or saturated fat.

Potjiekos

Potjiekos, the slow-cooked, one-pot wonder, is braai-friendly and a great way to celebrate Heritage Day while packing in the nutrients:

  • Lean proteins and legumes: Use lean meats or increase the amount of beans and legumes for extra protein and fibre.
  • Vegetable-rich: Add seasonal vegetables like carrots, butternut, and green beans to create a colourful, nutrient-packed dish.
  • Lighten the oil: Replace heavy oils with a splash of olive oil or herb-infused broth to keep the rich flavour without the extra fat.

From the Ocean to the Braai

One way to make a braai slightly healthier is to replace red meat with seafood, a rich part of our heritage given that we’re spoilt with gorgeous coastlines throughout most of our country. Fishing communities along the Western, Eastern, and Southern Cape preserved fresh catches in creative ways, from pickling to smoking, while coastal traditions influenced spices, cooking techniques, and the use of fresh ingredients.

Snoek Braai

Often basted with apricot jam, snoek delivers a sweet-and-savoury flavour that reflects the inventive use of local ingredients.

Ways to make it healthier:

  • Use lean cuts and remove excess skin or fat.
  • Limit sugary basting by mixing apricot jam with lemon juice, herbs, and spices.
  • Serve with grilled vegetables or a fresh salad for balance.

Peri-Peri Prawns

Inspired by Portuguese influence from Mozambique and Angola, peri-peri spices bring vibrant heat and flavour.

Ways to make it healthier:

  • Lightly brush the prawns with olive oil before braaiing, and skip the butter.
  • Marinate in fresh herbs, lemon juice, garlic, and minimal oil.
  • Serve with whole-grain rice, roasted vegetables, or a quinoa salad for fibre and balance.

Grilled Calamari

Light, tender, and fresh, a great alternative to steaks and chicken ‘flatties’, calamari steaks can be a womderful addition to any braai.

Ways to make it healthier:

  • Skip the oil! Use high heat to cook it quickly and you won’t land up with rubbery calamari.
  • Use lemon juice to add flavour and moisture.
  • Serve with a side of colourful vegetables or leafy greens for extra vitamins and fibre.

A Braai With a Side of Health

The best thing about a braai is pretty much anything tastes good with that smoky, grilled flavour! Try these healthy braaied sides.

  • Veggie skewers: Mushrooms, bell peppers, cherry tomatoes, and baby marrows caramelise beautifully over coals.
  • Grilled fruit: Pineapple, peaches, or even pears make a naturally sweet, healthy dessert.
  • Whole potatoes: Poke a few holes in a sweet potato or normal potato, drizzle with a bit of olive oil, wrap it in foil and let it roast in the coals until tender.
  • Cabbage wedges: Not the normal sides, but we promise, it’s a good one! Season with garlic powder and a splash of apple cider vinegar, wrap in foil, and braai until soft and sweet.

Want more easy and healthy braai sides? Take a look at these crowd favourites.

Traditional and Nutritional Flavours That Add Oomph to Any Braai

Pap, chakalaka, and umngqusho are more than just dishes, they’re cultural icons on a plate that connect generations through taste, tradition, and community. These staples are naturally nutrient-packed, adaptable, and perfect for a healthier Heritage Day feast.

Pap

Pap, made from mielies (maize), has sustained southern African communities for centuries. Traditionally served as a base for meat or vegetable dishes, it’s high in energy-fuelling carbohydrates and it’s super versatile.

  • Healthy swaps: Use whole-mielies or sorghum pap to increase the fibre content.
  • Boost nutrients: Stir in steamed vegetables, sautéed onions, or a bit of olive oil.
  • Balanced servings: Pair with lean protein or bean-based stews to create a complete, satisfying plate.

Chakalaka

Chakalaka, a vibrant, spicy relish originating in township kitchens around Johannesburg, combines beans, onions, peppers, and tomatoes into a nutrient-rich, flavourful dish.

Healthy twists to make Chakalaka even more nutritious:

  • Vegetable variety: Add grated carrots, roasted butternut, baby marrows, spinach, or kale for extra vitamins and fibre.
  • Protein boost: Include extra beans or lentils for a more filling side.
  • Reduce oil: Use a small drizzle of olive oil instead of cooking oil.
  • Flavour smart: Replace salt with smoked paprika, garlic, fresh chilli, or dried herbs.
  • Brighten with acid: Lemon or vinegar enhances flavour and helps digestion.
  • Probiotic addition: Stir in a small amount of Maas (Amasi) or yoghurt for creaminess and gut-friendly benefits.

Umngqusho (Samp & Beans)

An isiXhosa classic, umngqusho combines fibre-rich samp with protein-packed beans. Traditionally served at weddings and community gatherings, it embodies unity and comfort.

Healthy twists:

  • Steam to preserve nutrients: Avoid frying or overcooking.
  • Add leafy greens: Kale or spinach boosts iron, calcium, and adds more colour to your plate.
  • Swap butter for olive oil: Reduces saturated fat while adding healthy fats.
  • Protein-rich: Add extra beans, lentils, or chickpeas for more protein.

Want to Try Different Traditional Recipes This Heritage Day?

Bobotie, Bredies, and Biryani

The Cape Malay community, descendants of enslaved Indonesians, Malays, and Indians brought to the Cape in the 17th and 18th centuries, contributed some of South Africa’s most aromatic and complex dishes. Their cuisine blends Indonesian, Indian, and local influences, resulting in dishes that are spicy yet sweet, robust yet delicate.

Bobotie

Spiced minced meat baked under a golden egg custard, often combined with chutney and raisins, bobotie is a celebratory dish full of flavour.

Ways to make it healthier:

  • Use lean mince (beef, lamb, or chicken) to reduce saturated fat.
  • Increase vegetable content by finely chopping spinach, grated carrots, or baby marrows into the mince mixture.
  • Swap full-fat milk in the custard topping for low-fat or plant-based milk.
  • Use a reduced-sugar chutney or make a homemade version with less sugar and extra fruit.
  • Serve with whole-grain sides.

Tomato Bredie

Slow-cooked stews designed to tenderise tougher cuts of meat, flavoured with aromatic spices and seasonal vegetables.

Ways to make it healthier:

  • Choose lean meat or replace part of the meat with legumes like chickpeas or lentils.
  • Add a variety of seasonal vegetables like pumpkin, butternut, spinach, or green beans.
  • Reduce added oils by using broth for cooking instead of frying.
  • Serve over whole grains such as brown rice or millet for extra fibre.

Vegetable Biryani

A layered rice dish reflecting Indian heritage, adapted with local vegetables and spices.

Ways to make it healthier:

  • Use brown rice, basmati whole-grain rice, or a mix with quinoa.
  • Load up on vegetables like peas, carrots, cauliflower, bell peppers, and spinach.
  • Limit oil or ghee, or use a small amount of olive oil.
  • Add extra plant-based protein such as chickpeas, lentils, or tofu.
  • Season with aromatic herbs and spices like turmeric, cumin, coriander, and cinnamon instead of extra salt or fat.

Celebrate Your Health This Heritage Day

No matter how you choose to celebrate your heritage, we hope it’s a happy day for you and that you find ways to add little twists to the classic South African recipes to enjoy a heart-healthy braai or meal with friends and family.

Back to top