Posts Tagged With: african food

Bamia Soup – Okra Soup

Bamia Soup – Okra Soup

medium sized green okra no black spots

Grab a bag of fresh okra.  When choosing okra be sure to pick the smaller (not tiniest) medium sized GREEN okra (without any dark spots!) instead of the long large okra because the larger okra are more woody in texture.

woody okra

NOTE: The health benefits of Okra are that:

http://www.nutrition-and-you.com/okra.html:

“Okra is:

  • Very low in calories, provides just 30 cal per 100 g and contains no saturated fats or cholesterol; but is a rich source of dietary fiber, minerals, vitamins; recommended in cholesterol controlling and weight reduction programs.
  • The rich fiber and mucilaginous content in Okra pods helps smooth peristalsis of digested food particles and relieve constipation condition.
  • The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetable with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
  • Fresh pods are good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during pre-conception period helps decrease the incidence of neural tube defects in the offspring.
  • The pods are also an excellent source of anti-oxidant vitamin, vitamin-C; provides about 36% of daily recommended levels. Consumption of foods rich in vitamin-C helps body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.
  • The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K.  Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
  • The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.”http://www.nutrition-and-you.com/okra.html

Ingredients:

1 cup sliced fresh okra

1/4  tsp salt

2 Cups water

Recipe:

Rinse the okra  (I let them sit in cool water) and begin shaving the “fuzzy hair” off by rubbing the blade of the knife up and down.

hairy okra

The okra will become smooth, slimy and slippery.

note the “hairs” on the knife

**Don’t scare the slime because the slime is the vitamin in okra…it is good for stiff joints,  gives you shiny hair and is especially great for women’s personal health.

SLIME!

Cut the okra into small slices.

small circular slices

Boil with salt in twice the amount of water than okra.  (ie.1 cup okra and 2 cups water).  Turn down so that it doesn’t boil over and let it low boil for about 20 minutes.

boil down until okra is soft

Or until soupy.  Okra will becomes small bits in the soupy broth.

Give thanks let’s eat!

Categories: Family, food we love to eat, Lunch, Recipes, Veggie kids | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 3 Comments

TO GO BABYFOOD!

on the go…mango smoothie

The sunshine of my life beckons…

 “Take us on a bike ride Mama!”

Peace and Love and Harmony!

Categories: Family, food we love to eat, Lailati, Lunch, Me, Milla, Moses, myself VeggieZ, Queen of Sheba, queen of sheba, Veggie kids | Tags: , , , | 8 Comments

Today’s Lunch – BAMIA UGALI – Okra and Maize Dumpling

Okra and Ugali

This African classic is a simple and fresh lunch that fills you up!

Dip and eat

Categories: Family, Lunch, Moses | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 5 Comments

Today’s Supper

Coconut Rice and Papaya

Ever feel like just eating something simple?

Categories: Lunch, Me, myself VeggieZ | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 1 Comment

MMMMMMMM- This looks good!

Sweet Cardamom Plantain in Coconut Sauce and Rice

Yummy!  Ready to eat!

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CAROSHO – Cashew

Cashew Apple

Cashew Apple (Photo credit: Richard Vignola)

Getting the cashew out of it’s skin is very difficult!

Roasted cashews are my FAVORITE!

This clip is the roasting process.

The oils in the skin are very flammable.

Categories: F.Y.I - C.S.I, Recipes | Tags: , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

WALI WA NAZI – Coconut Rice

WALI WA NAZI -Coconut Rice (*note: the crispy brown bottom)

This is a hard recipbecause I never measure.

Recipe:

Bring a 2 qt pot* of water to a boil.  Add salt generously (4-5 Tbsp) to boiling water.

*The pot that you use for rice should be wide bottomed.  Rice likes to be stretched out in a pot not piled on itself.

Salt generously because you'll be pouring it out later

Add rice to a slow count of 8 (or add 3 cups).

1-2-3-4-5-6-7-8

Stir rice and turn down a little (to avoid splashing out of the pot).

Be careful not to over stir rice!

Leave boiling for 4 minutes (5 or 6 minutes if it’s Basmati).  You want to try some “kernels” of rice.  If they are still a little crunchy the rice is ready to drain. 

Drain salt water.

Add 1 1/2 cup coconut milk to the rice (on the burner).  Stir in coconut milk but take care not to over stir and get mushy rice.

Add 1 1/2 cup coconut milk

Cover turn to a high low (like #4) for 4 minutes…this creates a golden bottom crust (ymmmmmm).  After 4 min. turn to low or minimum.

cover

Leave covered on low/minimum for 10 minutes.   After 10 minutes taste rice.  Is it still hard?  If it is cover for another 5minutes…repeat if nessecary.

Finish by uncovering the pot for up to 20 minutes (10 minutes works but the longer the rice cooks the drier it becomes).

Serve HOT!

(even though it tastes good cold too)

WALI WA NAZI -Coconut Rice

Preparation Time:

30 minutes

Serving Size:

3 adult suppers


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TAMBI – Sweet Cardamom Pasta

TAMBI - Sweet Cardamom Pasta

Ingredients:

10 spagettini nests

1/4 cup sugar

3 Tbsp oil

1/8 tsp ground cardamom

Recipe:

Spagettini Nest

Boil spagettini nests for 8 minutes.

Be careful not to over boil

After about 2 minutes of boiling start “unwind” nests.  Use a fork to stir and separate nests, to make sure there isn’t any small clumps of pasta.

Separate nests

Drain and return pot to the burner.  Add oil, sugar and cardamom.  Turn down heat to low.

Turn to low

Add drained pasta.

add pasta

Mix together and cover on low for 10 minutes.

Cover for 10 minutes

Give thanks let’s eat!

Give thanks let’s eat!
Serving Size:
3 adults
Preparation Time:
20 min
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NDIZI MBIVU – Sweet Cardamom Plantain

Creamy goodness

Ingredients:

3 Ripe Plantain Banana

2 cups water

1 1/2 cups Coconut milk

1/8 tsp (2 pinches) ground cardamom

Don’t be afraid of the black banana!

The blacker the Plantain the better!  The softer they are the more sweet they are.  BUT yellow, like this one, works too(it just has to boil longer to get soft and more sugar to sweeten the recipe).

Recipe:

Peel plantains.Make sure to scrape the banana, to remove stringy banana bits.

Peel and scrape plantain

Or alternatively cut into the skin and outer flesh of the plantain.

To avoid stringy bits in the sauce, instead of peeling you can cut off the skin and outer flesh of the Plantain banana.

Cut Plantain in half and then half again. Cut plantain length wise to expose seeds.

slice banana length wise exposing inside (seeds) of plantain

Remove seeds and core (It is hard and unpleasant in the sauce)

Remove core

Boil in 2 cups of water for 10 minutes.

Boil

Add coconut milk, sugar and cardamom.

Use finely ground cardamom!

Reduce heat and let simmer for 15 minutes.

Simmer for 15 minutes

Or until you have a creamy consistency.

Creamy goodness

Serve with Coconut Rice or Chapati or on its own.

Serving Size:

3 adult sides

Preparation Time:

45 min.

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