Our heritage does more than define who we are—it shapes how we live, eat, and care for ourselves. From kitchens to communities, culture influences every element of our health.
In many South African homes, the extended family isn’t just a support system—it’s a lifeline. These networks provide emotional, practical, and mental support that far exceeds what many modern, fragmented societies can offer. Shared caring, listening ears, and everyday rituals nurture a profound sense of belonging and security.
Food plays a central role in these traditions. Meals are how we weave community, belonging, and humanity itself. Traditional dishes such as morogo—African spinach rich in protein, vitamin A and vitamin C—offer balanced nutrition rooted in local soil and culture. The traditional South African diet of whole grains, legumes, and vegetables was once deeply health-promoting. But over time, modern adaptations have shifted us towards refined starches, processed meats, and fried foods.
“The reality is that many South Africans today are consuming a calorie-dense but nutrient-poor diet,” says Tania Joffe, founder of Unu Health. “This shift has contributed directly to the rise of lifestyle diseases such as obesity, type 2 diabetes, and heart disease. 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 Day, many of us will celebrate with a smoky braai of pap and chakalaka, braaibroodjies, tomato bredie, or spiced stews like sishebo. Others may enjoy fragrant biryani, koeksisters, melktert, or sweetmeats. Our diverse culinary culture is something to treasure. But it’s also an opportunity to rethink ingredients.
“Consider using foods in their fresh and natural form when preparing your favourite dishes,” suggests Heleen Meyer, leading food consultant and cookbook author. “Traditional whole maize, sorghum, brown rice, or wholewheat bread have more fibre, B-vitamins and minerals than refined options, which could cause blood sugar spikes and hunger soon after eating. These small swaps can protect against obesity and type 2 diabetes—without losing the joy of sharing a meal together.”
When choosing protein, avoid highly processed meats such as polony, fatty chops, and some forms of boerewors, which are high in sodium and saturated fat. Instead, lean cuts of meat, beans, and legumes provide healthier alternatives that still honour tradition.
The link between food and well-being is undeniable. Research shows strong connections between diet, physical health, and even mental health. Gut health, for example, is closely tied to mental well-being, with serotonin—the “feel-good” hormone—primarily produced in the gut.
By the Numbers: South African Well-Being
Roughly 44.1% of youth (ages 14–24) experience depression, 40.2% live with anxiety, and 1 in 4 report current suicidal thoughts.[i]
Around 27% of South Africans will experience a mental disorder in their lifetime, yet many never receive treatment.[ii]
South Africa ranks among the most mentally stressed nations globally, with productivity losses from mental health issues costing about 2.2% of GDP annually.[iii]
Yet stigma remains a major barrier. Only 15–25% of South Africans with depression or anxiety seek treatment[iv]. In some communities, mental illness is still seen as weakness, spiritual punishment, or even witchcraft. Men, in particular, face pressure to “tough it out,” reinforcing silence instead of support.
“There is still so much stigma when it comes to mental health in South Africa,” adds Tania Joffe. “That’s why digital tools like Unu Health are so powerful—they make care accessible and private, giving people a safe first step towards getting help.”
If you’re concerned about your own well-being, Unu Health offers free online screenings. In just three minutes, you can complete an anxiety or depression questionnaire on www.unuhealth.org and get an immediate scoring to help guide your next steps.
This Heritage Day, let’s celebrate more than just food and family—let’s celebrate health. By leaning into traditional whole foods, embracing healthier versions of our beloved dishes, and challenging the stigma around mental health, we can honour our heritage in the most meaningful way: by taking care of ourselves and each other.
Recipes for you:
Chutney chicken
Recipe by Heleen Meyer
Image credit: Thivesha Naidoo
Serves 6-8
2 onions, halved and sliced
8 chicken portions like drumsticks and thighs or chicken 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
Preheat the oven to 180 °C. Place the onion slices in an oven dish and arrange the chicken portions on top.
Mix the remaining ingredients together in a bowl and whisk well. Pour the sauce over the chicken to coat it evenly. Season to taste.
Bake for 30-45 minutes or until golden brown and cooked through. Test one of the bigger portions by making a small cut with a sharp knife in the thickest part of the portion. The liquid should run clear and not be pink at all.
Serve with small portions of brown rice, green veggies and a salad or any other side dishes of your choice to enjoy a balanced meal.
The best tomato bredie!
Image credit: Adel Ferreira
Serves 6 - 8
Recipe by Heleen Meyer, adapted from Food from the heart
30 ml (2 tbsp) olive oil1 kg lamb rib, neck, shin or shoulder, cut into pieces and excess fat removed
2 large onions, chopped
2 cloves of 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) finely grated fresh ginger
25 ml (5 tsp) ground coriander
30 ml (2 tbsp) dried thyme
1 kg very ripe tomatoes, peeled and chopped or 2 x 400 g tins chopped tomatoes
30 ml (2 tbsp) tomato paste1 small red chilli, chopped (or keep it whole if you prefer it less spicy)
2-3 medium potatoes, peeled and cubed
chopped fresh thyme or Italian parsley
salt an
d pepper to taste
Heat half of the oil in a large saucepan over a medium temperature. Sauté meat in batches until golden brown. Spoon out and set aside.
Add the onions, garlic, peppercorns, cloves and allspice to the saucepan. Add water and bring to the boil over a medium temperature. Allow to simmer without the lid until all the water has evaporated and the flavours are aromatic. Add the remaining oil and sauté the onions until golden brown.
Stir in the meat, cinnamon, cardamom, ginger, coriander and thyme. Reduce the heat, cover with the lid and simmer for 30 minutes without adding extra liquid.
Add tomatoes, tomato paste and chilli. Simmer for another 30 minutes, add potatoes and simmer slowly for 40-60 minutes or until the potatoes and meat are tender.
Stir in the fresh herbs and season to taste. Serve with small portions of brown rice, couscous or mealie pap. Alternatively, enjoy the bredie on its own.
Tip:
1. Chicken bredie (stew): Prepare the same recipe with chicken up until step 3 and then simmer all the ingredients together for only 45 minutes or until the chicken and potatoes are just tender.
Malva pudding with Rooibos
Image credit: Adel Ferreira
Rooibos malva pudding with custard
Recipe by Heleen Meyer
Serves 8
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 (see tips)
45 ml (3 tbsp) butter
10 ml (2 tsp) white grape or apple cider vinegar
Sauce
125 ml (½ cup) milk
125 ml (½ cup) strong plain Rooibos tea (see tips)
60 ml (¼ cup) butter
60 ml (¼ cup) white sugar
5 ml (1 tsp) vanilla essence
Rooibos custard
750 ml (3 cups) milk
4 plain Rooibos tea bags
75 ml (5 tbsp) custard powder
2 tbsp (30 ml) light brown sugar
5 ml (1 tsp) vanilla essence
10 ml (2 tsp) finely grated lemon rind.
Pudding: Preheat oven to 180 °C and lightly grease a 1,5 litre oven dish with butter.
Mix flour and bicarb together in a bowl. Beat egg, sugar, jam and vanilla together in a separate bowl until smooth, light and fluffy.
Combine buttermilk and butter in a pot and heat over a medium temperature until the butter has melted. Add the vinegar – the mixture will curdle, but don’t worry, it will not affect the pudding.
Beat the flour mixture into the egg mixture and gradually add the warm buttermilk mixture to form a smooth batter.
Pour batter into the oven dish and bake for 30-35 minutes or until a cake tester or skewer comes out clean.
Sauce: Meanwhile, place all the sauce ingredients in a small pot. Stir over a low temperature to dissolve the sugar. Bring to the boil and simmer for 5-10 minutes.
Prick the baked pudding all over with a fork as soon as it comes out of the oven. Pour some of the hot sauce over and allow it to be absorbed, before pouring more over. Return the pudding to the oven for 5 minutes.
Custard: Pour 550 ml of the milk in another saucepan and add the tea bags. Bring to just below boiling point, remove from the heat and allow to infuse for a few minutes. Remove the tea bags.
Meanwhile, mix the custard powder, brown sugar and remaining milk together to form a paste. Pour a bit of the warm milk mixture into the paste and mix well to make sure that there are no lumps.
Return the custard mixture to the saucepan and allow to simmer over a medium temperature for a few minutes, while stirring continuously. The custard should start to thicken and be able to coat the back of a spoon when ready. Once thickened, season with vanilla and lemon rind.
Serve the warm malva pudding with the custard.
Tips:
When buttermilk is not available, whisk 1 cup (250 ml) milk with 1 tbsp (15 ml) lemon juice. Allow to stand for a few minutes to thicken and use as above. Alternatively, substitute the buttermilk with amasi.
Make strong Rooibos tea with 1-2 tea bags in ½ cup (125 ml) boiling water.
Unu Health is proud to partner with renowned food and nutrition expert Heleen Meyer. A qualified home economist, cookbook author, and TV and radio personality, Heleen has a passion for inspiring people to enjoy nutritious food through her philosophy of “moderation and variation."
This collaboration will enhance Unu Health's commitment to holistic well-being by integrating Heleen’s expertise in healthy eating into their digital healthcare platform. Her engaging approach to food, which focuses on positive relationships with meals rather than restrictive ‘diets’, complements Unu Health's mission to make health and wellness accessible and enjoyable for everyone.
To learn more about Heleen and her recipes, you can visit her website at www.heleenmeyer.co.za.
