The most important aim of this recipe book is to help people to cook heart healthy meals using readily available and economical ingredients.

Pork sosaties

Recipe from Ria van Wyk

Serves 4 – 6


2 tbsp (30 ml) lemon juice

2 tbsp (30 ml) sunflower oil

2 tbsp (30 ml) chopped fresh origanum

½ tsp (2,5 ml) salt

black pepper to taste

500 g leg or shoulder of pork, all fat removed and cut in cubes

1 onion, cut in pieces

1 green or red pepper, seeds removed and cut in pieces

½ pineapple, cut in pieces


  1. Mix lemon juice, oil, origanum, salt and pepper.
  2. Place meat in a shallow dish and pour marinade over. Stir through to coat the meat.
  3. Marinate for 30 minutes to 1 hour.
  4. Thread meat with onion, pepper and pineapple onto sosatie sticks.
  5. Braai over medium coals for 8-10 minutes on each side or until the meat is cooked, but still juicy.


  1. Fry these sosaties over a medium heat in a frying pan using the marinade. This marinade can be used to make chicken or fish sosaties.
  2. If available, dried prunes or apricots are delicious on these sosaties.
  3. Add 1 tsp curry powder to the marinade, if preferred.
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