Rediscovering South African food Staples That Truly Fuel Us!

 

 

 

Someone recently shared online that “healthy eating” has become too Westernised, and honestly, I fully agree. If you search online, healthy Western meals dominate while content about local healthy eating is much more limited.

 

We’re the first generation navigating this whole “eating healthy” self-care culture in a digital world, so naturally, what we find online shapes what we consider healthy food especially considering our busy lifestyles, we tend to lean into what shows at the top. Eg - pilchards and mopane worms (although they have their people), are nutrient-packed protein sources that many people don’t know. If we were more aware of their benefits, I’m sure we’d include them more in our diets. There’s also far less literature on local and traditional African foods, which leaves a big gap. My goal here is simply to make you aware of these different food sources, share a bit about their nutritional benefits, and encourage you to explore them in a way that works for your own dietary preferences. I don’t have all the answers, I’m learning right alongside you on this wellness journey.

 

Truth is, we have some of the most nutritious, affordable, and accessible foods right here in our own communities. This week, I want us to explore local South African food staples across different macronutrients - proteins, carbs, fats and vegetables, some of which have nourished generations before us, the ones our grannies cooked with love, and the ones we can still turn to today for wellness on a budget. These aren’t just “cheap” options, they’re wholesome, nutrient-dense, and deeply rooted in our culture and are accessible in most communities.

 

 

Proteins are the building blocks of our bodies. Here are some deeply familiar, accessible local favourites that provide the essential amino acids to keep you strong and healthy:

 

 

Carbohydrates are the body’s main energy source, supporting everything from brain function to daily activity. Here are affordable, local staples that provide steady, sustained energy:

 

 

Vegetables are a vital part of the carbohydrate family, providing essential vitamins, minerals, fibre, and natural energy. These local staples are affordable and nutrient-rich:

 

 

Fats are essential for hormone production, brain health, and absorbing fat-soluble vitamins. These local fats are accessible and nutrient-packed:

Now, I need your full attention here because this passage might be the most important part of the whole letter: We've listed the various local food sources by macronutrients, but here's the thing: the real challenge isn’t just what we eat, but how we prepare it so it stays nutrient-dense, satisfying, and balanced. A beautiful plate of vegetables can lose so much of its goodness if it’s deep-fried, drowned in heavy dressings, or overcooked until the nutrients wave goodbye. The same goes for those “healthy” products we see marketed so well, many are still packed with excess sugar, too much salt, and unnecessary additives. Our eating habits matter just as much: portion sizes, how quickly we eat, the order we eat our foods, and even the time of day we choose to have our meals can all affect digestion, energy, and overall health. Honestly, understanding how to keep our blood sugar stable is often more important than obsessing over calorie counts. 

 

Learning these little tweaks isn’t about restriction, it’s about eating in a way that actually fuels, satisfies, and supports your body.

 

 

So First name / TROVE Tribe,, eating healthy doesn’t have to be expensive or complicated. Sometimes, the simplest and most affordable options right here at home are the most nourishing. Our South African staples, from Morogo to samp & beans, from pilchards to amasi - have fed generations, and they can still fuel us today in a way that supports our bodies and communities.

 

And I’ll be very honest with you, even I don’t always know how to cook or eat some of these traditional foods, and that’s okay! Most of my recipes come from online searches or Pinterest, and I just play around with the ingredients until I find something I enjoy. We’re all learning, at different stages in our wellness journeys, and still figuring out the best ways to nourish our bodies. That’s such a deeply personal process. 

 

When we embrace some of these local foods - proteins, carbs, fats, and veggies, we’re investing in our wellness and celebrating the richness of our culture in a way that feels real, accessible and doable. What’s your favourite local staple? I’d love to hear from you!