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Source: http://www.doksinet EATING INTERNATIONALLY: SOUTH AFRICA Registered Dietitian Shelly Meltzer Head of Dietary Practice, Sports Science Institute of South Africa Culinary Landscape in South Africa The rainbow nation. Diverse, colourful and with a mix of exciting food cuisine that reflects the beauty and multicultural society. South Africa offers a smorgasbord of textures, tastes and aromas ranging from indigenous foods locally procured to cosmopolitan and international cuisine, with options to suit all budgets. A foodcentred social event is the braai (barbeque) with varying menus from spiced farmers sausages (boerewors), chops, kebabs, and steak, to creative one-pot ‘potjie’ stews and fabulous seafood cooked on the fire, accompanied with vegetables like potatoes, onions and butternut squash or maize meal. For the more adventurous meat-eaters there’s plenty of wildlife to try including crocodile, ostrich, kudu, warthog or sheep heads, tripe, and mopane worms. There’s

biltong (dried meat) and bokkoms (dried fish), pickled fish, Indian and Malay curries, chutneys, fresh fruit juices, rusks (see recipe provided), locally produced rooibos tea made from the leaves of an indigenous plant and the sweet and creamy alcoholic Amarulo Dom Pedro dessert. South Africa is fast becoming famous for produce, food markets and innovative food. The most recently named ‘restaurant of the year’ internationally is located in a whitewashed cottage in sand, in a small coastal village in the Western Cape. The menu features sustainable seafood, local lamb and venison, and seasonal foraged food. Weights and Measures used in South Africa SI units (grams (g), kilograms (kg), millilitres (ml), litres (L), kilojoules (kJ), Celsius (°C). Eating Out Opening hours of restaurants and cafes depend on the location and type of restaurant, with some bakeries/patisseries/eateries offering breakfast as early as 7 am in morning during the week (8 am on weekends). Independently run

corner stores may have longer hours and commonly sell magazines, soft drinks, crisps, tinned and dry goods and some perishables but no sit down meals. Some wine farms open for breakfast at 9 am and serve lunch (usually from 12 noon), closing at 4-5 pm. More formal restaurants will usually close their kitchens earlier in the evenings at 10 pm. In the bigger cities, casual restaurants may stay open past midnight. Operating hours for national franchises like Kauai™ and Nandos™ and international fast food chains like McDonalds™, KFC™ and Subway™ and Pizza Hut™ chains may vary with some McDonalds™ open 24 hours. Prepared May 2019 Source: http://www.doksinet EATING INTERNATIONALLY: SOUTH AFRICA There are excellent user-friendly comprehensive websites with apps such as dining-out.coza and zomato.com and eatoutcoza Using these you can search for restaurants matching any style of eating from African, international, contemporary, coffee, deli, bistro, breakfast, fine dining,

tapas, vegetarian, organic, halal, and kosher. Menus and prices are available as well as information on trading hours, times, payment option as well as venue facilities (take out; secure parking; outside seating, smoking; disabled, load shedding – the latter refers to facilities in the case of power outages). Healthy Options, Food Allergies, Intolerances, Special Diets Versions of “making it your own”, and allowing the customer more flexibility in constructing their own meals and choosing between salads, wraps, paninis and/or bulking up the protein and/or topping up or decreasing the carbohydrate/fat and specifying the type of milk, side dish and/or grain is becoming more popular. Examples of franchises offering this include Kauai™, Nandos™, Nu Health Food Cafe™ and Col’caccio™. The buffets at Wellness Warehouse™ and at the Food Lover’s Cafes™ offer a variety of options. With the increased awareness in food and health, upmarket restaurants are also usually very

accommodating, offering options for foods allergies, or have reasonable flexibility in the menu allowing for substitutions. Although not legally required, some may have nutritional details, including ingredient listings, allergens and nutritional information on their menus. Food Delivery to your Door There are a number of food apps and sites that facilitate order in. Uber Eats™ is an option and there’s also OrderIn™ and Mr Delivery™. Local sushi, Chinese and other restaurants may offer a delivery service free of charge, within a certain area and over a certain spend. Daily Dish™, Pantry Box™, U Cook™ and Gutsy Green™ are some of the local options offering a ‘mix of order in and cook in’, with ingredients and recipes to meet various dietary requirements to your door and may also have options of farm fresh and free-range produce. Order and pick it up: Using the Yumbi™ app, orders can be placed online and paid for via the website for fast foods restaurants like

Debonairs and Steers™, and the food can be delivered or collected. Woolworths™ has opened Now Now convenience cafes in Cape Town and Johannesburg selling salads, wraps, mash pots and warm bowls. Orders and payment can also be made via their app, indicating the time you want to collect it. Source: http://www.doksinet EATING INTERNATIONALLY: SOUTH AFRICA Cost of Eating Out, Tipping and BYO With a favourable exchange rate for many international currencies, you can get good value eating out. At an inexpensive restaurant you can expect to pay an average of R120 (R90-R200) per meal; a 3course meal in a mid-range restaurant anywhere between R250-R350; a McMeal at McDonalds or similar will cost you R60 a domestic beer (0.5 litre draught) R27-R40; a regular cappuccino R21-R30; 330ml water R8-R15 and 330 ml Coke/Pepsi R10-R20. Value Added Tax is currently set at 15% (1) Many restaurants are licensed, many do also have a BYO wine option and then charge a corkage fee. Most restaurants will

accept all major credit cards (Mastercard, Visa, Diners Club, American Express), if you have a “chip card”, you will be required to enter a pin and the expected code. Pin-based debit cards are often accepted and payment apps like SnapScan and Zapper are also becoming increasingly popular. Service charge is usually not included at restaurants, and a 10-15% tip is considered standard. Bar staff are tipped a similar percentage. Extra percentages may be added for bigger groups and to secure bookings, some restaurants may require a deposit. For popular restaurants and at busy times in the year, it may be a good idea to make a phone or online booking. Dress Code and Legal Access to Venues For higher end restaurants, the dress code is usually smart casual, no short trousers or t-shirts in the evenings. Otherwise blue jeans, with a nice top or collared shirt is acceptable In more casual restaurants, shorts and t-shirts and flip flops will be fine. The legal drinking age is 18 and to enter

pubs and clubs, identification is required. It is against the law to sell alcohol to anyone under the age of 18, or to buy alcohol on their behalf, and if there is any doubt about a buyer’s age, the seller may ask to see ID. Penalties may be serious and can be a fine or arrest Alcohol Although South Africa is a major wine-producing country, beer is unquestionably the national drink. The vast majority of the beer, including the popular Castle™, Hansa™ and Carling Black™ label lagers are produced by South African Breweries (SAB) with Peroni™, Miller Genuine Draft™, Grolsch™ and, Pilsner Urquell™ also available from their international subsidiaries. Windhoek Lager™, produced by Namibian Breweries, is also popular as well as beer produced by microbreweries, obtainable at some bottle stores and bars. Locally distilled South African gins, some incorporating local botanicals, are becoming increasingly popular. Source: http://www.doksinet EATING INTERNATIONALLY: SOUTH

AFRICA Wine is available throughout the country and the main wine producing region is in the Western Cape. The best way to sample wines is by visiting wineries, some of which charge a small tasting fee to discourage freeloading. There are also several good port vintages Beer, wines and spirits can by law be sold from Monday to Saturday between 9 am and 6 pm at bottle stores, and in some provinces on a Sunday. Many supermarkets stock wine, but not beer A local beer (05 l) can between R11 and R30 and an imported beer (0.33l) between R20R45 A mid-range bottle of wine at a supermarket can cost anywhere between R55 and R80 (1). The alcohol by volume of beers and ciders in South Africa is generally between 4-7%; wines are between 12-15%; fortified wines between 1522% and spirits between 38-43%. There are some excellent lower-alcohol beers and wines available as well as alcohol-free (less than 0.05%) beers, ciders, sparkling alternatives, botanical tonics, kombucha and soft-drink alcohol

substitutes (2). Food Safety in South Africa (Food and Water) On the whole, high quality food is available and South Africa adopts international food standards and guidelines and is a member of Codex (the commission that was established by the Food and Agricultural Organization (FAO) and the WHO (World Health Organization)). There are different national departments that are responsible for food legislation, and so there is not a one stop shop that deals with all import, export and local food control. As a result of the deadly outbreak of listeriosis in 2017-2018 that was linked to ready-to-eat processed meat products, more rigorous surveillance and food safety management systems were implemented and the listeriosis outbreak was officially declared over in September 2018 (3). Potable tap water is available in many regions, however if travelling to rural and drought-stricken areas it is best to find out if tap water is safe to drink. Tap water often has a chlorine taste in South Africa

due to water treatment with chlorine which is done as a standard measure to prevent bacterial growth. If you prefer to drink bottled spring water or sparkling water, it is widely available and you will pay around R13 for a 1.5 litre bottle of water It would be prudent for travellers to practice good food hygiene, avoiding uncooked food apart from undamaged fruits and vegetables that can be peeled or shelled, avoiding food that has been kept at room temperature for several hours (raw meats and sushi), keep food at safe temperatures, avoid uncovered buffet food, and to always wash hands thoroughly with soap and water before preparing or consuming food. It’s advisable to keep to best international sports nutrition practice and that’s to save the street food, vendor and truck eating experience until after the competition (4). Source: http://www.doksinet EATING INTERNATIONALLY: SOUTH AFRICA Supermarkets and Farmers Markets If doing your own food preparation, it may be worthwhile

looking at the bigger supermarkets wide range of offering on-line and organizing either a food collection or delivery. The main supermarket chains in South Africa, are Woolworths™, Spar™, Pick n Pay™, Shoprite and Checkers™ and Food Lover’s Market™. These stores sell fresh produce (meat, chicken, fish, dairy, fruit and vegetables; baked items) as well as frozen and canned and packaged food, drinks and snacks, sports drinks and alcohol. Some of the larger supermarkets may also have deli and sushi counters as well as sit down café options. Some chains as well as health food shops with organically produced food have on-line food order facilities and food baskets can either collected or delivered to the door (5). Bigger stores in the city usually have longer opening hours, but throughout the country there is no prolonged period of closure over the lunch period. Then there are garage shops at petrol/gas stations, some related to these chain stores, with a range of fresh and

convenient ready-prepared foods that are open 24/7, and others like FreshStop™ have Seattle Coffee™ and biltong bars. Product ranges may vary even within a particular supermarket chain, depending on the location and size of the store, and so the availability and range of organic, free range foods and grass-fed meat, and vegetarian and health differs. Halal food is marked and readily available in most supermarkets, whereas kosher food (also marked) is more limited and one may need to seek out specialist stores in the cities. Most health-and specialist food shops will be closed in the evenings and on Sunday Farmers markets take place across the country often on weekends, many with artisanal products, and a wonderful range of organic veggies, freshly baked breads, handmade cheeses and a range of sauces, jams and pickles to take home, free range and grass-fed meat and sustainable fish. Along the roadside throughout the country farm stalls sell seasonal fruit and vegetables. Note To

encourage pro-environment sustainable seafood choices, the South African Sustainable Seafood Initiative (SASSI) have published a handy SASSI pocketguide for shoppers and restaurant goers. Simply download the app or send an SMS with the name of the fish to 079 499 8795 to find out whether it’s a good choice or not. Source: http://www.doksinet EATING INTERNATIONALLY: SOUTH AFRICA Food Labelling and Allergens There are mandatory requirements for labelling pre-packaged foods sold in supermarkets in South Africa including the declaration of name, manufacturer address, “best before”,” and/or “use by” and/or “sell by” dates, an indication if product has undergone irradiation, the list of ingredients (from highest to lowest by weight, including food additives) and common allergens. With a few exceptions, additives are indicated by the name of the category (e.g, anticaking agent) , and their code number (INS or E number). The allergens that need to be listed are : egg, cows

milk, crustaceans and molluscs, fish, peanuts, soybeans, tree nuts and any significant cereals (wheat, rye, barley, oats). Allergens can be either be in the ingredient list for example ‘lecithin (soya)’; or under the ingredient list – as in ‘contains’. Significant cereals containing gluten must be listed – for example ‘wheat flour (gluten)’ and the claim “gluten-free” on products that have been processed to remove gluten, can only be used if the foodstuff has < 20 mg/kg gluten, determined by ‘approved’ methods. Vegetarian claims can be made, differentiating between lacto-(dairy), ovo-(egg) and "strict vegetarian" or "vegan" products, with the latter including ingredients of multicellular plant, fungal, algal and bacterial origin but excluding all ingredients and additives derived from animal origin. There are specific guidelines in the regulations for nutrient content claims such as “high in fibre”, and if these are made on packaging

larger than 2000mm, it is mandatory to have a nutritional table on the label with the, energy content be declared in “kilojoules” or “kJ”, and the amount of each nutrient present in the foodstuff be expressed per 100 g/ml and per single serving. When reading “added sugar” on label, this refers to any sugar such as honey, molasses, malt, high fructose corn syrup, fruit juice concentrate, sucrose, that has been added to the foodstuff in processing (6,7). Sports Foods and Supplement Contamination and Third Party Testing The sport supplement industry in South Africa is booming and growing at an annual rate of 7.7% (8). As a result more and more products are available in supermarkets, pharmacies/ chemists, wellness and health stores (Wellness Warehouse™, Clicks™, Dis-Chem™), sports shops (e.g Sportsmans Warehouse™ and specialist sport shops), some gyms and cafes. Some companies offer products that can also be ordered online and delivered to the door (e.g, Science in

Sport™ products can be ordered through FuelMe™). The range of products extends from sports drinks and foods (sports bars, gels, liquid meal replacements, high protein ice creams, broths and breakfast cereals such as FutureLife High Protein Smart Food™), electrolyte replacements, herbals, vitamins and minerals, to products specifically marketed as sports supplements and/or ‘ergogenic aids, some incorporating herbals, vitamins and minerals (e.g sports bars or drinks with added glutamine/caffeine/creatine and herbals like ginseng, maca root, camu camu, and so on). Source: http://www.doksinet EATING INTERNATIONALLY: SOUTH AFRICA Despite the massive increase in demand and availability, the industry remains poorly regulated and the majority of supplements on the market have not been sufficiently tested or scrutinised by an independent health authority, such as the Medicines Control Council, now called SA Health Products Regulatory Authority (9). Local studies have highlighted

gross discrepancies in claimed versus actual content of ingredients (one study looked at omega-3 fatty acid products, and another at actual versus claimed protein content of various local brands (8,9, 10). Some companies have opted to have specific products within their range third party tested, usually through Informed Choice (11) or Informed Sport (12). Although this may provide some level of confidence, it is still important to check the actual batch number against those listed on the websites. Even where international brands are locally available (e.g Lucozade™, Nuun™, Science in Sport™, Now™, Gu™), the range on offer may vary and may not have been 3rd party tested. Every now and then another company makes false claims that their products are approved by “Drug Free Association” or “certified/approved by WADA (9). Customs Regulations Customs regulations are strict in South Africa and should travellers be found to be carrying undeclared, restricted or prohibited

goods they could be fined or face prosecution. There are restrictions on endangered plants or animals, and products such as seeds, fruit, flowers, honey, margarine, butter and eggs. Travellers can only bring in a 3-month supply of pharmaceutical drugs and medicines for their personal use. Considering that all other pharmaceutical drugs and medicines need to be declared and supported with a letter or certified prescription from a registered physician, it may be easier to purchase supplements in South Africa (checking formulations and 3rd party checks) (13). Here is a guide describing customs requirements for entering and leaving South Africa: http://www.sarsgovza/AllDocs/OpsDocs/Guides/Customs -G001%20-%20Travellers%20Guide%20new%20%20External%20Guide.pdf Before travelling to South Africa, it is best to first check the availability of your preferred supplements, and to see if these have been 3rd party tested, and to what extent. References (1) ww.numbeocom/cost-of-living/country

resultjsp?country=South+Africa (2) www.food24com/Drinks/Cocktails-and-Drinks/low-and-no-alcohol-drinks-is-there-a-new-sipping-trend-on-the-rise-20180116 (3) www.foodsafetynewscom/2018/09/south-africa-declares-end-to-largest-ever-listeria-outbreak/ (4) wwwnc.cdcgov/travel/destinations/traveler/none/south-africa (5) www.urbansproutcoza/activity/box delivery schemes?page=1 (6) foodfacts.orgza/labelling/ (7) www.healthgovza/indexphp/shortcodes/2015-03-29-10-42-47/2015-04-30-09-10-23/2015-04-30-09-11-35/category/207-regulations-labelling-andadvertising (8) www.scieloorgza/scielophp?script=sci arttext&pid=S0256-95742018000300010 (9) www.drugfreesportorgza/supplements-and-their-risks/ (10) https://www.ncbinlmnihgov/pmc/articles/PMC3721812/ (11) https://www.informed-choiceorg/ (12) www.informed-sportcom/ (13) http://www.sarsgovza/ClientSegments/Customs-Excise/Travellers/Pages/Arrival-in-SAaspx Disclaimer: Branded products and names of companies are by no means an endorsement, but merely

used as examples. Source: http://www.doksinet EATING INTERNATIONALLY: SOUTH AFRICA Iconic South African Recipe – Rusks also known as Beskuit Originally made for the seafarers travelling to the Cape, todays versions of these ‘twice baked’ biscuit snacks have become synonymous with South Africa. There are many varieties ranging from mosbeskuit made with yeast to quick baked buttermilk rusks. Whichever you choose, they are best consumed dunked into a hot drink like tea, coffee or hot chocolate. Here’s a recipe for a Health Rusk, adapted from https://www.biltongblogcom/rusk-recipe/ Image courtesy of www.home-dzinecoza Ingredients 2 cups wheat flour (white or wholemeal) 2 cups cake flour 4 teaspoons baking powder 340g butter 1 cup sugar 2 teaspoons salt 2 eggs 4 cups buttermilk 2 teaspoons vanilla essence 4 cups muesli of choice Optional: flax seeds, sunflower seeds, pumpkin seeds and raisins. Method Step 1: Preheat oven to 200°C. Lightly grease a bread pan Step 2: Mix the dry

ingredients. Grate the butter into the flour/salt mixture and mix through with fingers Step 3: Beat the eggs, add the buttermilk, mix and then add this to the flour/salt mixture. Step 4: Make little balls slightly bigger than a golf ball with the mixture and place them (touching each other) in the pan. Bake for 20-25 minutes at 200°C Step 5: When the rusks have cooled slightly, break or cut them into pieces and dry overnight in a cooler oven (100°C), keeping the oven door slightly open to help air dry the rusks. Source: http://www.doksinet EATING INTERNATIONALLY: SOUTH AFRICA Menu Decoder It’s unlikely that you’ll see all of these items on the same menu, but they provide an insight into the diversity of South African cuisine. A common term throughout is braai or braaied which is Afrikaans for a type of barbecue cooking method. Source - https://www.lonelyplanetcom/south-africa/in-location/eating/a/nar/f850dadc-598b-4742-93de-f1bcaeace9af/355611 Source: http://www.doksinet

EATING INTERNATIONALLY: SOUTH AFRICA Menu Decoder Source - https://www.lonelyplanetcom/south-africa/in-location/eating/a/nar/f850dadc-598b-4742-93de-f1bcaeace9af/355611