Mieliepap (Maize porridge)

A cheap South African favourite that you can eat at any time of day. Also known as phutu/uphuthu, this staple is made from maize meal. You can top it with sugar and butter/margerine, or eat it with a generous pour of milk/sour milk (amasi) for breakfast. You can add tomato and onion sauce or chakalaka for a lunch or dinner dish. Don't forget to pair it with meat (braaivleis). This carbohydrate-rich dish provides a steady source of energy (and if you are diabetic or insulin resistant, let it cool down and reheat it to lower the GI/GL). It is further a source of B-vatimins, iron, and magnesium (sometimes the meal is fortified with extra vitamins and minerals, but can result in a soapy taste, so choose your poison carefully).

Unbalanced

% Daily Values based on a 2,000 calorie diet

Step 1

In a pot, add the water and salt. Bring to a boil.

Step 2

Gradually add the maize meal while stirring continuosly until smooth.

Step 3

Reduce the heat to low and cover with a lid.

Step 4

Cook for 30 minutes (or slightly longer until you can smell it is cooked).

Step 5

Fluff the pap with a two pronged fort or wooden spoon.

Step 6

Add butter if desired (creamier).

Step 7

Serve warm with your favourite topping.