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Portugal

The protein

The American Heart Association cites sardines as an excellent source of omega-3 fatty acids. These essential fatty acids can reduce arterial plaque deposits, decrease
triglyceride levels and lower blood pressure.

The line-up

● 1kg frozen sardines, rinsed and scaled
● 2 lemon, cut into thick slices
● Fresh bay leaves

The game plan

Defrost the sardines and rinse thoroughly. Scrape

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Put A Korean Twist On Your South African Braai With These Recipes

Korea

The protein

For this dish, Roake recommends a 600g mature, thick-cut steak. Braai it over hot coals until it’s medium-rare. Remove it and let it rest for 10 minutes. Slice it into 0.5cm pieces.

The line-up

● Sirloin or rib-eye steak
● ¼ cup (60ml) soy sauce
● 4 tsp sugar
● 3 cloves garlic, finely chopped
● 3 spring onions, very finely chopped
● 1 tsp sesame oil
● ½ tsp Japanese chilli powder or ½ red chilli,
very finely chopped