“To me, foraging and home-growing has always been about reconnection with the people who worked the land before me,” says Onezwa Mbola. “Modern life has distanced many people from the origins of their food, so there’s a growing desire to return to something slower, more grounded and more meaningful.”
Mbola’s online following proves she is tapping into that desire. But for her, publishing A Food Love Story (Jonathan Ball, R370) offered something social media cannot. “A cookbook becomes part of someone’s home and routine,” she says. “That made me much more intentional. I wanted every recipe, story and photograph to feel timeless and honest. It gives you space to create an atmosphere and invite people into your world in a much more intimate way.”
Her appeal lies in cooking meals using ingredients she has “grown, raised or foraged”. While this approach has gained global attention, Mbola sees it as far more than a passing trend. “People are searching for authenticity and sustainability in a world that often feels disconnected. Much of what’s framed as ‘new’ has existed in cultures like ours for generations.” She believes ingredients such as millet deserve renewed recognition. “It has sustained communities across Africa for generations, yet it’s often overlooked despite being nutritious, resilient and incredibly versatile.” She is equally passionate about South Africa’s fermented foods, which embody “tradition, preservation and patience”.
Ultimately, food is about far more than nourishment. “When you’ve watched something grow from seed, you value it more deeply,” she says. “Recipes preserve history and heritage. They tell us where we come from, what our families survived, what they celebrated and how they loved one another.”
Ububazi (Stinging Nettle) and Fennel Soup with Butter Beans
Serves 2-4
Ingredients
1 Tbsp (15 ml) olive oil
1 onion, chopped
1 fennel bulb, trimmed of its leafy tops and sliced
2 garlic cloves, minced
1 tsp (5 ml) ground cumin
3 cups (750 ml) vegetable stock
200 g ububazi (stinging nettle) or baby spinach
1 x 400 g tin butter beans, drained and rinsed
Salt and freshly ground black pepper, to taste
Juice of 1/2 lemon
1/4 cup (60 ml) grated Parmesan, plus extra for serving
A handful of fresh parsley, chopped, for garnish
Method
Heat the olive oil in a large pot over medium heat. Add the onion and fennel, and cook for about 10 minutes, until softened. Stir in the garlic and cumin, and cook for 1 minute until fragrant. Pour in the vegetable stock and bring to the boil. Reduce the heat and simmer for about 20 minutes, until the fennel is tender. Stir in the ububazi (or baby spinach) and butter beans. Simmer for 5 minutes, until the greens have wilted and everything is heated through. Season with salt, pepper and lemon juice. Stir through the Parmesan until well combined. Serve garnished with parsley, with extra Parmesan alongside.
Creamy Tomato and Chorizo Risotto
Serves 2-4
Ingredients
2 Tbsp (30 ml) olive oil
150 g chorizo sausage, sliced
1 onion, finely chopped
2 garlic cloves, minced
1 tsp (5 ml) dried oregano
2 cups (400 g) Arborio rice
1/2 cup (125 ml) dry white wine
1 x 400 g tin chopped tomatoes
3 cups (750 ml) warm chicken stock
50 g grated Parmesan, plus extra for serving
Salt and freshly ground black pepper, to taste
Method
Heat the olive oil in a large, deep saucepan over medium heat. Add the chorizo and cook for about 5 minutes, until it releases its oils and begins to crisp. Remove with a slotted spoon and set aside. Add the onion to the same pan and sauté for about 5 minutes, until translucent. Stir in the garlic and oregano, and cook for 1 minute until fragrant. Add the Arborio rice, stirring to coat it in the oil. Cook for about 2 minutes, until lightly toasted. Pour in the white wine and simmer until mostly absorbed, about 2 minutes. Stir in the chopped tomatoes. Add the warm stock one ladleful at a time, stirring frequently and allowing each addition to be absorbed before adding the next. Continue for about 20 minutes, until the rice is creamy and tender. Return the chorizo to the pan during the final 5 minutes of cooking. Remove from the heat and stir through the Parmesan. Season with salt and pepper to taste. Serve warm with extra Parmesan.
Baked Fish Fillets with Herb Sauce
Serves 4
Feel free to use any white fish fillets you prefer; simply adjust the baking time if using thicker or thinner fillets.
Ingredients
For the fish:
2 Tbsp (30 ml) olive oil
Juice of 1 lemon
1 tsp (5 ml) eMandulo Lemon and Herb Salt
1 tsp (5 ml) freshly ground black pepper
1 tsp (5 ml) paprika
4 fish fillets
For the herb sauce:
1/4 cup (60 ml) olive oil
1 Tbsp (15 ml) red wine vinegar
1 garlic clove, minced
2 Tbsp (30 ml) chopped fresh parsley
2 Tbsp (30 ml) chopped fresh basil
1 tsp (5 ml) Dijon mustard
Salt and freshly ground black pepper, to taste
1 Tbsp (15 ml) red chilli flakes
Method
Preheat the oven to 200°C. Line a baking tray with baking paper. In a bowl, whisk together the olive oil, lemon juice, eMandulo Lemon and Herb Salt, pepper and paprika. Pour the marinade into a shallow dish. Add the fish fillets, turning to coat evenly. Marinate for about 20 minutes. Transfer the fillets to the prepared baking tray and bake for 12–15 minutes, or until the fish is opaque and flakes easily with a fork. Meanwhile, prepare the herb sauce by whisking together the olive oil, vinegar, garlic, parsley, basil, Dijon mustard, salt, pepper and chilli flakes until well combined. Serve the fish with a generous drizzle of the herb sauce.
Flourless Chocolate Cake
Ingredients
200 g dark baking chocolate, chopped
115 g unsalted butter, cut into pieces
3 large eggs
3/4 cup (150 g) sugar
1 Tbsp (15 ml) instant coffee dissolved in ¼ cup (60 ml) hot water
1 tsp (5 ml) vanilla extract
1/2 cup (50 g) cocoa powder, plus extra for dusting
1 tsp (5 ml) salt
Whipped cream and fresh berries, to serve
Method
Preheat the oven to 175°C. Grease a 20 cm round cake tin and line the base with baking paper. Place the chocolate and butter in a heatproof bowl set over a saucepan of gently simmering water. Stir occasionally until melted and smooth. Remove from the heat and allow to cool slightly. Separate the eggs. Whisk the egg whites until soft peaks form. In a separate bowl, whisk together the egg yolks, sugar, coffee, vanilla, cocoa and salt until pale and slightly frothy, about 3 minutes. Gradually pour the melted chocolate mixture into the egg yolk mixture, whisking continuously until fully combined. Gently fold in the whipped egg whites. Pour the batter into the prepared tin, smoothing the surface with a spatula. Bake for 35–40 minutes, until the edges are set but the centre is still slightly soft. Allow the cake to cool in the tin for about 10 minutes. Run a knife around the edge before inverting onto a serving plate. Remove the baking paper and dust with cocoa powder. Serve warm or at room temperature with whipped cream and fresh berries.
Credits
Text by Cayleigh Bright
Photographs: Toby Murphy
