From Bunny Chow to Smoothie Bowls: My Journey to Healthier South African Eats 🇿🇦

 

Rich, plant‑based curry that tastes indulgent but fuels your body — my go‑to for weekend meal‑prep.

Why I Started Making Healthier Swaps for My Favourite SA Meals

Growing up on pap, wors, kota and bunny chow, I never thought I’d be that person who meal preps and drinks smoothies. But trying to get fit, manage breakouts, and avoid bloating made me rethink what I was putting on my plate.

👉 Also read: What I Eat When I’m Stressed (and Trying to Stay on Track)

 Healthy Bunny Chow Recipe: A Guilt-Free Durban Classic

 

Wholesome lentil‑based bunny chow served in a wholewheat bread bowl—a lighter take 

Bunny chow is iconic — but let’s be honest, that white bread and greasy meat combo can leave you sleepy AF. So I started making this version that tastes just as good:

• Wholewheat roll or homemade wholegrain bread
• Spicy lentil & mixed bean curry
• Fresh tomato, onion, and coriander topping
• Serve with a side of roasted butternut or spinach

🔥 Pro tip: Cook the curry with garlic, turmeric, and a dash of cayenne for extra anti-inflammatory benefits.

Clean Eating Samp and Beans with Veggies

I still love a warm bowl of samp and beans on weekends. But now I cook it with:

• No meat or sugar-heavy seasoning
• Butternut, spinach, carrots or baby marrow
• Low-salt, no-MSG spices like smoked paprika and cumin

This makes it lighter, easier to digest, and budget-friendly — perfect for those post-workout chills.

South African Smoothie Bowls That Feel Like Dessert

When I want something quick but refreshing, I go for smoothie bowls using local fruits and flavours:

My fave recipe:

• Frozen banana & pineapple
• Spoon of peanut butter or almond butter
• Rooibos tea or almond milk
• Toppings: muesli, sunflower seeds, berries

 This is my go-to after a morning jog or a weekend walk — it’s filling, sweet and energising.

 Chakalaka Is the Clean-Eating Side You Didn’t Know You Needed

Chakalaka is one of those meals we often overlook. I make mine from scratch to avoid all the hidden sugar and oil in tinned versions.

How I serve it:

• With brown rice or mielie rice
• On a chicken breast or roasted chickpeas
• In wraps with avo and greens

🔥 Pro tip: Add grated carrots, red beans, and a touch of apple cider vinegar to level up the flavour.

 Where I Shop for Affordable Healthy Ingredients in SA

Eating clean on a budget is possible. I get most of my ingredients from:

• Shoprite, Pick n Pay, and local spaza shops
• Street vendors for fresh spinach, tomato, and onion
• Dis-Chem/Clicks for affordable superfoods like moringa, baobab, and chia seeds

 It’s Not About Being Perfect — It’s About Feeling 

I still eat kotas sometimes. I still have takeout. But now, I feel empowered to remix my meals instead of cutting out what I love. Eating better has helped my skin, my energy, and my mindset.

👉 Related: Dry, Oily, Sensitive? How to Know Your Skin Type Before Switching Products

📌 Final Thoughts: Eat Local, Eat Smart

You don’t need imported superfoods or fancy diets. You just need to know how to make our classic SA meals work for you.

From bunny chow to chakalaka, this journey is about reconnecting with food — but on your own terms.

Have you tried your favourite meal on a healthy twist ?let me know in the comments - I’d love to swap some ideas or recipes with you !