As temperatures drop, eating habits often change: breakfasts might consist of toast instead of tomatoes, lunches tend towards soup and bread, and dinners replace lighter meals with more substantial options. Although this is a natural reaction to winter, it can lead to vegetables being pushed down the shopping list.
In colder months, many residents of South Africa prefer warm, comforting dishes, making carbohydrate-rich foods like bread and pasta an easier choice. The issue is not the comfort food itself, but what remains on the plate.
Dietitians argue that the solution is not to give up favorite winter meals, but to find simple ways to integrate vegetables into already prepared dishes. Quick-cooking vegetables can be added to soups, stews, curries, and other family meals without needing extra preparation or serving as a separate side dish.
Nutrition data highlights the importance of this issue. According to the South African National Nutrition Week, adults consume an average of about 230 grams of fruits and vegetables daily, which is approximately 58% of the internationally recommended intake of 400 grams. While this is a year-round problem, winter habits can cause vegetables to be ignored even more.
Diets low in fruits and vegetables are linked to an increased risk of non-communicable diseases, including hypertension, type 2 diabetes, and cardiovascular disease. Since winter coincides with flu season in South Africa, maintaining a varied diet remains critically important. Vitamins such as Vitamin C and folate, found in many vegetables, support normal immune system function.
Keeping vegetables in the daily menu does not require radical dietary changes or a significant increase in time spent in the kitchen; small adjustments suffice. One practical approach is the advance preparation of nutritious meals. For example, a vegetable omelet or frittata made on the weekend can provide a protein-rich breakfast with fiber and vegetables for the entire week.
Green vegetables, such as broccoli, are particularly well-suited for baked dishes as they retain their texture. For instance, tenderstem broccoli can be added whole, requiring minimal preparation, and can be used as florets or stems. It should be mixed into beaten eggs, optionally topped with cheese, and baked at 180°C for 20–25 minutes before portioning for easy reheating. This helps replace quick winter breakfasts, which often include toast with butter, cereal, or rusks on cold and rushed mornings.
Another simple strategy is integrating vegetables into familiar winter dishes. Quick-cooking green vegetables can be added to soups, curries, pasta, and stews during the final stages of cooking. Vegetables that require little preparation and maintain their structure facilitate this process. Tenderstem broccoli cooks in three to five minutes and can be stirred into dishes like curry or soups, added to a tray near the end of cooking, or included in lighter meals, such as grilled sandwiches.
The key to success is making vegetables part of the main course, rather than viewing them as an additional task. Chef and nutrition advocate Alice Ruddell notes: 'People do not stop caring about nutrition in winter. They choose food that feels warm, satisfying, and manageable. The easiest way to keep vegetables on the menu is to build them into these familiar dishes, rather than treating them as a separate side dish.'
As the cost of living continues to put pressure on family budgets, many South Africans are rediscovering the value of humble foods that have nourished generations.
The constant rise in food, electricity, and household costs is prompting many people to return to simple dishes that formed the basis of the family table for many years. These meals are characterized by affordability, satiety, and carry memories that remind people why they never go out of style.
For many households, maize meal remains the preferred choice. Known as 'isidudu' in isiXhosa, it has always been one of the most reliable staple foods in the country. A large bag can feed a family for several weeks and can be prepared in various ways; some prefer it traditionally with sugar, peanut butter, margarine, milk, or even with added Oros.
This dish, a classic South African breakfast, is made from ground white maize and is popular across all social classes.
Another popular product gaining traction is beans. Previously viewed as a simple meat substitute, they are now attracting families looking for an affordable source of protein. One packet provides a significant volume and can be turned into a hearty stew with onions, curry powder, and tomatoes. Served with pap or rice, beans demonstrate that a satisfying meal does not have to be expensive.
Peas and beans, known as 'umngqusho' in isiXhosa, continue to hold a special place in South African kitchens. This dish increases in volume during cooking, making it ideal for feeding a large family. Although its preparation requires patience, the reward is a comforting meal that pairs well with chicken, beef, sausages, or tripe.
Canned pilchards are also growing in popularity. They are easy to store, quick to prepare, and rich in protein. They can be served on fresh bread or turned into a simple curry with onion, garlic, and curry powder; pilchards remain one of the easiest ways to put a meal on the table after a long day.
Chicken livers are also gaining new fans. Once overlooked in favor of other cuts, they have become favorites among shoppers looking for good deals. Prepared with onion, garlic, and pepper sauce, and then finished with a small amount of cream, they create a rich dish perfect with bread or pap.
Cabbage continues to prove that simple vegetables deserve respect. One head can last for several meals and stores well in the refrigerator. Stewed with onion, oil, salt, and black pepper, cabbage is a light side dish that goes well with almost everything, from pap to rice.
Additionally, there are vetkoek, or 'amagwinya'—comfort food that many cannot resist. These golden treats, made from flour, yeast, sugar, and water, are easy to make at home. They can be eaten plain or filled with savory fillings.
Tripe is also making a comeback as a traditional favorite. It requires time for cleaning and preparation, but it rewards patient cooks with tender meat that pairs perfectly with pap or 'umngqusho'. For many families, it is a reminder that the best dishes often come from simple ingredients.
Along the coast, snoek remains an affordable seafood delicacy. Snoek, cut into pieces and cooked with onion, potatoes, apricot paste, and lemon juice, creates a timeless comfort food.
No list would be complete without chakalaka. Born in the kitchens of slums, where people used all the vegetables they had, this spicy relish transforms carrots, onions, peppers, and canned beans into something very aromatic. It is delicious with pap and remains a side dish essential to any World Cup barbecue.
