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Mzansi Kitchen and Prices Food prices in South Africa and budget recipes that stretch every rand. What went up, what went down, and what to cook this week. New video every day.
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Track gold & the rand free: gettraderadar.com Mzansi Kitchen and Prices follows food prices in South Africa: the monthly food basket, staple prices and what is changing at the till. We pair the numbers with simple budget recipes that stretch every rand. Prices come from the sources listed in each caption. Track gold, the rand and the markets free with TradeRadar at gettraderadar.com (analysis, not advice).

12/10/2026

Out of 10, how would you rate Boxer's plan to open 60 new stores this year? Rate it out of 10 in the comments.

đź›’ Boxer has hit 600 stores and says it is on track to open 60 new ones this year

• Boxer's turnover rose 6.3% to R24.1 billion in the 26 weeks ended 30 August 2026, and its trading profit rose 8.1% to R1 billion.
• It reached 600 stores after opening 24 in six months: nine superstores and 15 liquor stores.
• As at 30 September 2026, Boxer had opened 32 new stores year-to-date and says it is on track to open 60 for the full year.
• Its CEO says it is mindful of elevated oil and diesel prices and uncertainty around food inflation.

Sources:
• BusinessTech (12 Oct 2026): https://businesstech.co.za/news/business/879264/pick-n-pays-golden-child-opening-60-new-stores-in-south-africa/

Photos: Pixabay / Pexels; Wallace Chuck / Pexels.
Voiceover is AI-generated (synthetic voice). Photos are real, free-licence images credited on screen; facts are from the sources listed.

11/10/2026

Do you usually check the label before choosing a 'lite' product? Comment YES or NO.

🏷️ Does 'lite' on a label really mean low fat? The NHS explains

• The NHS says a product labelled lower fat, reduced fat, lite or light must contain at least 30% less fat than a similar product.
• If a food is usually high in fat, the lower fat version may still be a high-fat food. The NHS puts high fat at 17.5g or more of fat per 100g.
• The NHS says foods that are lower in fat are not necessarily lower in calories, because sometimes the fat is replaced with sugar.
• A gram of fat provides 9kcal of energy, compared with 4kcal for carbohydrate and protein, says the NHS.

Sources:
• NHS (accessed 11 Oct 2026): https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/

Photos: Kampus Production / Pexels; Laudia Tysara / Pexels.
Voiceover is AI-generated (synthetic voice). Photos are real, free-licence images credited on screen; facts are from the sources listed.

10/10/2026

🏷️ What do the numbers on a food label really mean?

• The NHS says all pre-packed foods have a nutrition label on the back or side of the packaging.
• Nutrition information is given per 100 grams or per 100 millilitres, and sometimes per portion.
• On the NHS guide, high means more than 17.5g of fat, 5g of saturated fat, 22.5g of total sugars or 1.5g of salt per 100g.
• Ingredients are listed in descending order of weight, so the main ingredients come first.

Sources:
• NHS (accessed 10 Oct 2026): https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/how-to-read-food-labels/

Photos: Allen Boguslavsky / Pexels; Ben Prater / Pexels; Jack Sparrow / Pexels.
Voiceover is AI-generated (synthetic voice). Photos are real, free-licence images credited on screen; facts are from the sources listed.

10/10/2026

🥗 Free dietitian info, a food logo and recipe books: what the Heart and Stroke Foundation SA offers

• The foundation says its registered dietitians give free information and support on heart health, nutrition and a healthy lifestyle.
• Dietitian slots are booked through its national offices, 8 am to 4 pm, Monday to Friday. The head office number is 021 422 1586.
• It says its healthy eating steps are based on the latest dietary guidelines, not opinion or popular trends.
• It points to its Heart Mark logo on food packaging and offers Cooking from the Heart recipe books one, two and three.

Sources:
• Heart and Stroke Foundation SA (accessed 10 Oct 2026): https://www.heartfoundation.co.za/healthy-eating/

Photos: Markus Winkler / Pexels; Vanessa Garcia / Pexels; ready made / Pexels.
Voiceover is AI-generated (synthetic voice). Photos are real, free-licence images credited on screen; facts are from the sources listed.

09/10/2026

🍚 Bread, rice, potatoes, pasta: what the NHS says about starchy foods

• The NHS says starchy foods such as potatoes, bread, rice, pasta and cereals should make up just over a third of the food you eat, as shown by the Eatwell Guide.
• Gram for gram, starchy foods contain fewer than half the calories of fat, says the NHS.
• The NHS calls potatoes, rice and grains good value for money.
• On cooked rice, the NHS says to refrigerate it within 1 hour, eat it within 24 hours and reheat it to a core temperature of 70C for 2 minutes.

Sources:
• NHS (accessed 9 Oct 2026): https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/

Photos: Arina Krasnikova / Pexels; Belle Lim / Pexels; Selim Alyz / Pexels.
Voiceover is AI-generated (synthetic voice). Photos are real, free-licence images credited on screen; facts are from the sources listed.

09/10/2026

🥗 What does a balanced diet look like? The NHS Eatwell Guide explained

• The NHS Eatwell Guide shows how much of what we eat overall should come from each food group.
• It divides foods and drinks into 5 main food groups.
• Fruit and vegetables, and starchy foods, should each make up just over a third of the food we eat.
• The guide describes pulses such as beans, peas and lentils as good alternatives to meat.

Sources:
• NHS (accessed 9 Oct 2026): https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/

Photos: Havvanur Akın / Pexels; MART PRODUCTION / Pexels; Wolf Art / Pexels.
Voiceover is AI-generated (synthetic voice). Photos are real, free-licence images credited on screen; facts are from the sources listed.
General information only, not medical advice. Speak to a doctor or pharmacist about your own health.

09/10/2026

DIY Root Veggie Storage Box: Keep Harvest Fresh 2 Months. October harvest is here, but fresh root veggies don't last long in your fridge. Here's how to store carrots, beets, and turnips fresh for up to two months—no cellar needed. You'll need a wooden or plastic box, damp sand or peat moss, and a cool dark spot—a garage corner, closet, or shaded porch works great. First, gently brush off excess soil—don't wash them. Then layer a 2-inch base of damp sand in the bottom of your box.

08/10/2026

Pick October Apples That Last Till January. You buy a big bag of apples in October, and by November half of them are soft. Here's how to make them last. Ask the farmer which varieties are good keepers. Late-season apples like Fuji, Braeburn, and Granny Smith hold for months, while early ones like Gala are best eaten soon. Then check each apple. You want firm skin with no bruises and the stem still attached, because a missing stem leaves an open door for rot.

08/10/2026

How to Pick Truly Fresh Organic Apples. Ever brought home a bag of organic apples and found them mealy by day two? Here's how to check before you buy. First, press gently near the shoulder, the wide top of the apple. A fresh one feels firm and springs back, no soft dents. Next, look at the stem end. A green, flexible stem still attached means recently picked. Dry, brown, or missing stems mean it's been sitting.

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