Know Your Food - French

Know Your Food - French



Potatoes are a good source of vitamins C and B6 and are a source of potassium, and this week’s tasty spuds were sourced from Patrysvlei where Thomas Bergh grows exotic potatoes just outside of Clanwilliam. Store your potatoes (unwashed) in a dark cupboard. When you want to cook, bake, fry or boil these earthy bulbs, wash them under cool water. Don’t be afraid to cook them unpeeled – they’re relatively soft and much of the nutritional value of a potato is found in its skin. If baked or fried, the skins add a rustic crunch when coated in olive oil. 

Heirloom Beans  


There’s nothing quite like a potful of creamy beans to warm the heart and this week, we've sourced your heirloom beans from Meuse. Beans are rich in proteins making them an excellent alternative to meats. Cooking tip: rinse the beans in cold water, checking for any debris. Then cover the beans with water and let them soak for 2 to 6 hours – soaking them improves their texture and helps them to cook evenly.



This week, local family-run farm Naturally Organic has supplied your Market box with parsnips. These beige carrot-lookalikes are root vegetables that are (unsurprisingly) related to both carrots and parsley. Parsnip is super versatile and has a mild, celery-like fragrance and a sweet, but slightly peppery, flavour. Be sure to store in a perforated plastic bag in the vegetable drawer of your fridge. 



Store your Funky Fungi mushrooms unwashed in a loosely closed paper sack or in their original packaging on a refrigerator shelf – they keep for 2 to 3 days. Enjoy sliced, grilled, and served as an appetizer or added to sandwiches. Mushrooms can also be stuffed with any number of ingredients and baked. 



Did you know that apple is a great source of vitamin C and dietary fibre – just one apple provides 13 percent of the recommended daily intake of vitamin C. Your crisp and juicy batch was sourced from Terra Madre, just over the hill in Elgin. Terra Madre (meaning ‘Mother Earth’) is all about making sure the soil holds all the goodness – which passes into your food.



Plums belong to the same stone-fruit family as peaches and apricots. These juicy fruits were sourced from Terra Madre and are a healthy, low-calorie treat. Plus they’re rich in vitamin C, fibre, and phytonutrients – need we say more? Enjoy!

Tomato Chilli Chutney 


The little French jar of sweet and spicy tomato chilli chutney in your box comes from Léo's Little Jars – a confectionery that uses only the best seasonal and local produce to make limited edition jams. With no added preservatives or additives, Léo relies on her grand-mère’s recipes to create unique flavours, your chutney is made from tomatoes, sugar, onions, garlic, red chilli, vinegar, lemon juice, natural pectin, salt, pepper and a lot of love.

Country Loaf 

- ALL BOXES (with gluten) - 

On a mission to put real bread on the tables of all South African homes, SCHOON creates budget-friendly artisanal bakes using naturally fermented, stoneground flour to produce hearth baked bread. Find their delicious country loaf in your baked goods box (with gluten)! 

Spinach Bread 


This week’s spinach loaf comes from the one and only Spinach King – the small-but-growing local company with a success story that will give you goosebumps. Spinach King bread is not only deliciously healthy – this bread loaf is empowering and educating people about the value of 'slow' healthy food. Lufefe, owner and founder of Spinach King, says “my dream is not to grow a big business, but rather to own something that can serve my community.” Spinach contains all six major classes of nutrients and is one of the most highly affordable vegetables in the world. The bread is made using organic spinach that is sourced from local micro farms in the metro, tapioca and rice flour – making this loaf 100% certified gluten-free.



The delicious cheese in your box this week is from Dalewood Fromage – an artisanal farmstead cheesery situated in the Cape Winelands. Dalewood only uses milk produced by its own Jersey cows – it’s an authentic estate cheese and has provenance. For optimum storage, leave it in the foil wrap it comes in. Place your wrapped cheese in an airtight container, to make sure it gets the right amount of moisture – this stops strong cheeses from emitting any odours and flavouring other contents in the fridge.

Plant-based Camembert


Find plant-based camembert by Fauxmage in your box. Frauxmage’s dairy-free cheeses are nut-based, providing a wholesome foundation of creamy goodness that’s guaranteed to thrill everyone’s taste buds. The camembert’s outer packaging is made from recycled paper, so you can enjoy your dairy free cheese knowing you’re being kind to your body and the planet too with this plant-based alternative. Store in your fridge’s vegetable drawer  – ensuring pieces are wrapped in plastic wrap or wax paper.

Duck Breast

  • MIXED & WHITE MEAT BOXES (not small) -

The tender Caldhame duck portions are sourced from pekin ducks farmed using free-range methods to provide fresh, tender meat of superior quality. Based in KZN, Caldhame Ducks is guided by the desire to be “the kindest duck farmers” – so their ducks are kept in natural conditions with freedom of movement to ensure they lead happy and healthy lives.


Lamb Shank 


We love the heartiness of a lam and this week’s tender cuts are sourced from Herdsmen. Marinate your shank with garlic, mustard, basil, mint, rosemary, and sage – a winning combo of seasonings.

Plant-based Herbiwors 


We’ve sourced this plant-based meat alternative from Herbivore. Vegan boerewors, is Herbivore’s tasty take on a South African favourite. Grill, braai or fry, load on some spicy chakalaka and rock a vegan Herbiwors roll like a champion. Herbivore is a vegan and plant-based food manufacturer located in Muizenberg who source their ingredients locally (where possible) and produce their products locally too. 

Streaky Bacon


Find streaky bacon, in some boxes, from Farmer Angus – a regenerative farming business with the production of nutrient dense foods at its core. Did you know that you can reduce the fat in bacon by broiling it on a grill or rack and allowing excess fat to drip away. Microwaving your bacon is also another option for reducing the fat in bacon. Put paper towels under and over the bacon to absorb the fat as the bacon is cooked.



Ready for some pan-fried or grilled yellowtail? Enjoy this simple, no-fuss, fish from Abalobi. Although meaty, yellowtail is easy to prepare – season with lemon butter, salt and pepper and a mix of fresh herbs – your fish takes a few minutes to cook and it’s meaty flesh takes on flavour very well. Abalobi is an organisation that seeks to empower small-scale fishing operations through the use of technology that ensures consumers are able to trace the origins of their sustainably-caught, seasonal fish.

Beef Bourguignon Sausage


To celebrate your Market Box’s French-themed ingredients this week, Frankie Fenner Meat Merchants have taken one of the most iconic recipes from this celebrated culinary country and made it into a sausage! Beef bourguignon has very specific ingredients, that’s what makes it a classic. In the mix are mushrooms, pearl onions, thyme, garlic, parsley, red wine, certified grass-fed beef – all piped into a sausage. Enjoy them baked or pan-fried.

If you’re looking for tasteful creations to use your #goodproduce for visit our Recipe Inspiration Page on