Our dearest readers,
I am so sorry for this two-year late post! I was in South Africa in 2014, and never got around to posting on it. However, for what it’s worth, it’s been on my to-do list, and perhaps it still offers some useful tips to those of you planning to go.
In general, South Africa is an easy-to-live-in place for GFs. Most the food is naturally gluten-free, and people are general aware of what ingredients go into the foods they are preparing. The difficulty, for me at least, was finding meat-free options. South Africa is a big, meat-eating country! But thankfully, there are sea food options at most meat-focused places. And there are lots of new health food stores popping up!
This post will be more of a catalogue of general tips and “possibilities” for GF food options. The information may be outdated, so do check online before heading out to the specific spots. I hope you all get out there – it’s truly a wonderful country and a compassionate – and strong! – people.
JOHANNESBURG / PRETORIA
![Sheraton, Pretoria: The traditional South African dish of pap (millet mush, sort of like millimeal) and veggies. Almost always gluten-free.](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Sheratoon_Pap-and-Veggies-300x168.jpg)
![Greek Restaurant, Nelson Mandela Square, Johannesburg: GF salads are aplenty in almost any restaurant! Check the dressing, and if in doubt, always sauce on the side!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Salad-at-Greek-Restaurant-Nelson-Mandela-Square-300x168.jpg)
![Greek Restaurant in Johannesburg: Fried Halloumi. Just amazing!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Fried-Halloumi-at-Greek-Restaurant-Nelson-Mandela-Square-300x168.jpg)
!["NeighbourGoods Market" in Johannesburg: The market is a fantastic place for a mishmash of cooked and canned foods. A little tricky for GFs, but stick to simple food, like oysters!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Oysters-at-Neighborgoods-Market-300x168.jpg)
!["NeighbourGoods Market" in Johannesburg: Fun to walk through, but as a GF person, avoid these large pot offerings. Plenty of opportunity for cross-contamination.](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Neigborgoods-Market-Jozi-300x168.jpg)
!["NeighbourGoods Market" in Johannesburg: Organic biltong - a softer, chewier version of jerky. Available for a variety of meats, with equally varied flavouring!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Organic-Biltong-Neighborgoods-Jozi-300x168.jpg)
Restaurant recommendations:
- La Madeleine (Johannesburg)
- La Pentola (Pretoria)
CAPE TOWN
!["Birds" in Cape Town: The mushroom soup came with a slice of gluten-free bread! Without prompting!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Birds-Mushroom-Soup-300x168.jpg)
!["Birds" at Cape Town: The soup was smooth and silky!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Birds-Mushroom-Soup-Cape-Town-300x168.jpg)
!["Birds" in Cape Town: The texture of their gluten-free bread.](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/GF-Bread-at-Birds-Cape-Town-300x168.jpg)
!["Keenwai" in downtown Cape Town: A lovely little restaurant with many GF options!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Keenwai-e1458710998170-168x300.jpg)
!["Keenwai" in Cape Town: A beautiful Veggie Tower. Yummy too!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Veggie-Tower-at-Keenwai-e1458711064189-168x300.jpg)
!["Keenwai" in Cape Town: A snap shot of the menu](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Menu-at-Keenwai-e1458711106751-168x300.jpg)
!["Keenwai" in Cape Town: A health outlet in the heart of Cape Town. Soup with quinoa. Gluten-free.](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Keenwai-Soup-with-Quinoa-300x168.jpg)
!["Mama Africa" in Cape Town: Popular tourist spot on Long Street. Live (and lively) African music.](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Mama-Africa-300x168.jpg)
!["Mama Africa" in Cape Town: Veggie curry. In general, African veggie curry is another reliable option.](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Mama-Africa-Veggie-Curry-300x168.jpg)
![Indian Restaurant at the Hilton in Cape Town: Again, Indian food is a reliable option always!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Indian-Food-at-the-Hilton-300x168.jpg)
DURBAN
!["Circus" at Gateway Mall in Durban: Almost all the abundantly available Indian food in Durban is gluten-free. Just check for hing/asafoetida powder.](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Circus-circus-Gateway-Durban-300x168.jpg)
!["Circus" at Gateway Mall in Durban: Simple pan-fried fish and grilled veggies. Easy to come by. Gluten-free.](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Fish-at-Circus-Circus-Gateway-Durban-300x168.jpg)
!["Ribs" at Gateway Mall in Durban: Typical South African food that is GLAZED! Watch out for this!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Typical-South-African-Food-Ribs-Gateway-Durban--300x168.jpg)
!["Kauai" on Florida Road, Durban: Gorgeous salad!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Salad-at-Kauai-Florida-Road-Durban-300x168.jpg)
!["Kauai" on Florida Road in Durban: This place actually has a variety of GF offerings. This is the Mediterranean Wrap!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/GF-Mediterranean-Wrap-at-Kauai-Florida-Road-Durban-300x168.jpg)
!["Havana Grill" at Suncoast, Durban. Chef-designed mixed rice dish.](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Havana-Grill-at-Suncoast-Durban-300x168.jpg)
![Lots of grilled goodies in South Africa, especially seafood! Almost always gluten-free. Check for glazes or marinades.](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Grilled-Prawns-Riverside-300x168.jpg)
!["Jaipur Palace" in Durban: Palak paneer tastes a little different - the spinach is chunkier than we're used to out in Malaysia, but still good. And most importantly, still gluten-free!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Palak-Paneer-at-Jaipur-Palace-Durban-300x168.jpg)
!["Havana Grill" at Suncoast, Durban: Steak! Almost always grilled without any seasoning. People tell me South African meat is super delicious!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Steak-at-Havana-Grill-Suncoast-Durban-300x168.jpg)
![Random Chinese restaurant near Three Cities Hotel, Durban: Okay, so Chinese food is the trickiest (it always is). Stick to simple options, like maki, even though it is... umm... rather unoriginal.](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Random-Chinese-Restaurant-near-Riverside-Durban-300x168.jpg)
![Three Cities Hotel, Durban: Pretty much my staple in South Africa. Mozzarella and mushrooms. My own rule of thumb: when in doubt, simplicity is key.](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/What-we-always-eat-Mozzarella-Mushroom-Tower-Riverside-Durban-300x168.jpg)
DRINKS
![In addition to the chai, there's also excellent rooibos tea to be had everywhere!](http://www.celiacsandthecity.com/wp-content/uploads/2016/03/Excellent-Rooibos-Everywhere-e1458711653772-168x300.jpg)
Peace,
Daisy