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

Mealie bread

Recipe from Nompumelelo Diko

Makes 1 loaf

This is one of those popular South African recipes and is great for a side dish at a braai or as part of a lunch-box snack.


1 cup (250 ml) coarse mealie meal

2 tsp (10 ml) baking powder

1 cup (250 ml) cake flour

½ tsp (2,5 ml) cayenne pepper or paprika or to taste

½ tsp (2,5 ml) salt

1 cup (250 ml) low-fat maas or buttermilk

3 eggs, beaten

¼ cup (60 ml) sunflower oil

1 x 410 g tin cream style sweetcorn


  1. Preheat oven to 180 °C and lightly grease a 1,5 litre bread tin.
  2. Place dry ingredients in a mixing bowl.
  3. Combine the maas, eggs, oil and sweetcorn. Mix into the dry ingredients until well blended.
  4. Spoon into the bread tin. Bake for 45-60 minutes or until a skewer comes out clean.
  5. Allow to cool in the pan for a few minutes. Turn out onto a cooling rack.


  1. Grate 2-3 baby marrows and add to the mixture. Stir ¼ cup grated cheese, preferably reduced fat, into the batter or sprinkle half on top.
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