Nutrition for Real People – The Braai Edition
You haven’t really tasted life until you’ve eaten something that’s been kissed by flame and flipped by someone who calls everyone “dude”—even their dog. That, dear reader, is the essence of the braai.
I’ve been standing by a fire for over 30 years, tongs in one hand, something cold in the other. And while the smoke’s gotten in my eyes more times than I can count, what it’s really done is clear my head. So let me tell you—braaiing isn’t just a way to cook. It’s therapy. It’s nutrition. It’s an ancient, smoke-scented spell we keep casting, week after week.
Cooking Over Fire: The Real Health Hack
Let’s get one thing straight: braaiing is not some fly-by-night TikTok detox trend involving Himalayan moss and oat milk foam. It’s real food, made real simply.
When you cook meat over fire, you skip the litres of oil, the chemical circus in bottled marinades, and the sadness that comes from boiling a chicken breast into bland oblivion. Braaiing keeps the good stuff where it should be—inside the food. Protein stays intact. Nutrients hold up. And that charred edge? It’s flavour, not a felony.
Plus, you control the ingredients. Grass-fed lamb, hormone-free chicken, budget-friendly veg from the market—if it’s going on your fire, you know exactly what it is. That’s nutrition that doesn’t come with a label you need a PhD to understand.
As dietitian and real-food advocate Thandi Mokoena says:
“When you braai, you’re working with fewer ingredients but more intention. It’s whole food, prepared simply, which makes it inherently healthier than many ‘wellness’ meals.”
The Ritual of Fire
But if you think braaiing is just about food, you’ve never really lit a fire.
It starts with that first flame. The whoosh. Then the wait. You have to slow down. There’s no rushing hot coals—it’s nature’s way of forcing us to breathe, chat, sip, and chill. And that, my friend, is where the real magic lies.
Whether it’s just you and your dog on a Tuesday, or a full-on Saturday gathering with seven uninvited cousins and a neighbour who brought his own cooler, the braai is about presence. You’re not scrolling. You’re not pan-frying while checking emails. You’re here—smelling the smoke, listening to the sizzle, maybe arguing about rugby.
According to psychologist and fire-enthusiast Dr. Bryan Petersen:
“Fire is grounding. It engages our senses in a way that digital life doesn’t. The crackle, the smell, the warmth—it brings people into the moment. That’s incredibly therapeutic.”
Braaiing as Mental Health Medicine
You could pay R800 for a sound bath or you could light a fire, flip a chop, and listen to the rhythm of crackling wood. No offence to crystal therapy, but the braai’s been sorting us out long before wellness had a hashtag.
There’s actual research showing that outdoor cooking can lower cortisol levels. The scent of wood smoke reduces stress. That simply being outside, involved in a tactile, meaningful task (like coaxing perfect grill marks onto a mushroom) is enough to help recalibrate a frazzled nervous system.
Let me put it like this:
It’s self-care, but with boerewors.
Real Food That Hits the Spot
And yes, you can keep it healthy without losing the soul of the braai. Here are a few of my go-to fire-friendly options that taste as good as they’ll make you feel:
• Lamb skewers with veg – Protein, fibre, colour, and that primal joy of eating off a stick.
• Grilled aubergine with tahini drizzle – Earthy and rich; even the carnivores will sneak seconds.
• Chicken drumsticks in yoghurt, lemon & herbs – Tender, gut-friendly, and way more exciting than plain fillets.
• Snoek with mustard & apricot glaze – A coastal classic. Sweet, salty, satisfying.
• Garlic-butter portobello mushrooms – Meaty enough for the plant-based crowd, decadent enough for anyone.
• Grilled peaches or pineapple with cinnamon – Dessert that doesn’t feel like penance.
Or, as my friend Sipho always says:
“If it didn’t need a label in the fridge, it probably belongs on the braai.”
Real Food. Real Fire. Real Connection.
Here’s the thing: we’ve overcomplicated health. We chase green powders and fermented dreams while forgetting that some of the best things we can do for our bodies (and our minds) involve sitting around a fire with people we love, eating food that comes from the earth and not a lab.
The braai is more than a cooking method. It’s a connection ritual, a stress-relief system, and a nutritional win. And if you’re lucky, it becomes memory. A whiff of wood smoke years later, and suddenly you’re back there—laughing at a joke that didn’t need to be funny, watching the sky turn orange, feeling okay.
Because in the end, the fire doesn’t just cook the food. It softens us, too.
Till next time—keep the coals hot.
