Discover how to make Umncweba, a traditional South African dried and salted meat, similar to biltong. This simple recipe uses beef or game meat, seasoned with salt and spices, then air-dried to perfection. Perfect as a high-protein snack or enjoyed with a meal, Umncweba is a flavorful and healthy treat. Learn the step-by-step process to prepare this authentic delicacy at home.

Ingredients:

- 1 kg beef or game meat (sliced into strips)

- 2 tbsp coarse salt

- 1 tbsp ground coriander

- 1 tbsp black pepper (cracked)

- 2 tbsp vinegar (apple cider or white vinegar)

- 1 tsp chili flakes (optional)

- 1 tsp brown sugar (optional)

Instructions:

Prepare the Meat:

  - Trim off excess fat from the meat, then cut it into long, thin strips (about 1-2 cm thick).

Seasoning:

  - In a bowl, mix the salt, ground coriander, black pepper, and optional chili flakes and brown sugar.

  - Rub the seasoning mix thoroughly onto the meat strips, ensuring all sides are well coated.

Marinating:

  - Drizzle the vinegar over the seasoned meat, mixing it well to ensure an even coat.

  - Cover the meat and let it marinate in the fridge for 12-24 hours.

Drying:

  - After marinating, shake off any excess liquid from the meat.

  - Hang the meat strips in a well-ventilated area, away from direct sunlight. Make sure there's enough air circulation around the meat for proper drying.

  - Allow the meat to air-dry for 5-7 days, depending on the humidity and temperature. The meat should be dry, firm, but not too hard.

Storing:

  - Once dried to your liking, store Umncweba in an airtight container. It can also be refrigerated to extend shelf life.

Notes:

- The drying time may vary based on climate and thickness of the meat strips.

- Adjust seasoning according to your preference. More chili can be added for a spicier kick.

Enjoy Umncweba as a snack or serve it alongside a meal!

Nutritional Values

Beef or Game Meat (1 kg, sliced into strips)

 - Calories: 250 kcal  

 - Protein: 26g  

 - Fat: 17g  

 - Iron: 15% of daily value  

 - Zinc: 45% of daily value  

 - Rich in: B Vitamins (especially B12, Niacin), Iron, and Zinc  

 - Game meat (like venison) tends to be leaner, with fewer calories and fat compared to beef.

Benefits:  

 - High Protein: Excellent source of protein, essential for muscle growth, tissue repair, and overall body function.  

 - Iron and Zinc: Both minerals are crucial for immune function and oxygen transport throughout the body.  

 - B Vitamins: Support metabolism, nerve function, and red blood cell production.  

 - Leaner Game Meat: Lower in fat and calories than beef, game meat can be a healthier choice for those looking to reduce fat intake.

Coarse Salt (2 tbsp)

 - Sodium: 4,600mg (2,300mg per tablespoon, with the daily recommended limit for adults being around 2,300mg).

Benefits:  

 - Electrolyte Balance: Sodium helps regulate fluids and maintain muscle and nerve function.  

 - Moderation: Excessive salt intake can increase blood pressure and the risk of heart disease, so it’s important to use in moderation.

Ground Coriander (1 tbsp)  

 - Calories: 20 kcal  

 - Fiber: 2g  

 - Carbohydrates: 4g  

 - Rich in: Antioxidants, Vitamin C, Vitamin K

Benefits:  

 - Digestive Aid: Coriander can promote healthy digestion and may help reduce bloating and discomfort.  

 - Antioxidant Properties: Contains antioxidants that can protect the body against free radical damage.  

 - Anti-Inflammatory: Coriander has anti-inflammatory compounds that may support overall wellness and reduce inflammation.

Black Pepper (Cracked, 1 tbsp) 

 - Calories: 16 kcal  

 - Fiber: 2g  

 - Carbohydrates: 4g  

 - Rich in: Piperine, an active compound with antioxidant and anti-inflammatory properties.

Benefits:  

 - Digestive Health: Black pepper stimulates digestive enzymes and can help with nutrient absorption.  

 - Anti-Inflammatory: Piperine in black pepper helps reduce inflammation and improve brain function.  

 - Antioxidant Boost: Black pepper provides antioxidants, which protect cells from oxidative stress.

Vinegar (Apple Cider or White Vinegar, 2 tbsp)  

 - Calories: 3 kcal  

 - Acetic Acid: The active compound in vinegar.

Benefits:  

 - Blood Sugar Control: Vinegar may help improve insulin sensitivity and lower blood sugar levels after meals.  

 - Antimicrobial: Vinegar has natural antibacterial properties, which may help with food preservation.  

 - Digestive Aid: Vinegar can promote digestion and is commonly used as a remedy for heartburn.

Chili Flakes (Optional, 1 tsp)  

 - Calories: 6 kcal  

 - Fiber: 1g  

 - Vitamin A: 10% of the daily value  

 - Capsaicin: The active compound in chili, responsible for its spicy heat.

Benefits:  

 - Metabolism Boost: Capsaicin can help increase metabolism and fat burning.  

 - Pain Relief: Chili peppers are known to reduce pain perception and may help with muscle and joint pain.  

 - Heart Health: Capsaicin can improve circulation and promote heart health.

Brown Sugar (Optional, 1 tsp)  

 - Calories: 16 kcal  

 - Carbohydrates: 4g

Benefits:  

 - Quick Energy Source: Provides a fast source of energy but should be consumed in moderation.  

 - Balanced Flavor: Can enhance the overall flavor of dishes, especially in meat marinades. However, too much sugar can lead to weight gain and increase the risk of chronic diseases if consumed excessively.

This combination of ingredients creates a flavorful and nutritious dish. The meat provides protein, iron, and zinc, while the spices and vinegar add depth of flavor and health benefits like improved digestion and metabolism. Optional ingredients like chili flakes and brown sugar enhance the taste, offering a balance between spicy and sweet.