Posts Tagged With: cooking

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!

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

VIAZI VITAMU – Boiled Sweet Potatoes – Who knew they would be so sweet?

VIAZI VITAMU - Sweet Potato

Peel them.

Cut them.

Boil them.

Eat them

Categories: Lunch | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

MSETO – Muung Beans and Rice with Tomato Sauce

Ingredients:

1/2 cup Muung Beans

1 cup Rice (Basmati)

3/4 coconut milk 1/4 water mixed

1/2 tsp salt

Recipe:

Rinse the Muung Beans

Rinse the beans and boil for 25 minutes (start the timer when the water is boiling)

Rolling Boil 25 minutes

Drain water.

Muung Beans should look like this split and soft

Add water/ coconut milk mix and salt to Muung beans and bring to a boil.  Add rice.

Stir gently

Turn down to medium low with the lid on for 10 minutes…stir gently one last time at about 2 minutes after adding the rice.

Take the lid off

Take the lid off to let the rice “dry out” for 20 minutes or up to 1 hour on your stoves LOWEST setting! (This step makes the rice super tasty with a crunchy bottom)

Serving Size:

4 adults

Preparation Time:

1 hour

*Traditionally this dish is topped with honey but we like to eat it with sweet fruits like papaya, mango, banana, etc…and top it with tomato sauce.

It is said that this dish is an aphrodisiac for women!?!

Tell me what you think ladies!

Categories: Lunch, Recipes | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Tomato Sauce

Tomato Sauce

Ingredients:

1/4 cup red onion

1/4 cup green pepper

2 roma tomato peeled

1/2 tsp salt

pepper to taste

Recipe:

Peel the tomato

Cut onion, green pepper and tomato for sauce.  Don’t forget to peel tomato.

Chop everything small

Fry onions and green peppers for 5 minutes on medium. Add tomatoes and let soften (about 3 minutes)

Crush up tomato until it is smooth in the sauce

Crush the tomatoes until the sauce is smooth.  Add salt and pepper. (Taste)

Tomato Sauce

Preparation Time:

10 minutes

Serving Suggestion:

Great on Pasta, Rice, Mseto, etc…

Categories: Recipes | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 1 Comment

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!

Categories: Family, Lunch, Me | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Today’s Menu

Lunch time!

Boiled Green Plantain with Salsa and Hot Sauce Dip

Do you ever have those days where you just want to take it easy but the kids “gotta” eat?

Categories: Family, Lailati, Milla, Moses, Recipes, Veggie kids | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 4 Comments

FALAFEL

Falafel

Ingredients:

2 cups dried chick pea

1/2 cup red onion

3 garlic cloves

1/4 cup fresh cilantro

1 tsp salt

1/4 tsp ground coriander

1/4 tsp cayenne

1/4 tsp red hot chili peppers

Recipe:

Soak the dried chick peas over night. (The canned chickpeas don’t work for this recipe)

soak over night and rinse

Put your oil, about an inch deep, in the pan and let heat.

Rinse and put some into food processor with garlic.  Blend until chickpeas are smashed and crumbly. Repeat using the onion.

do the same with onion

Add cilantro to the last batch mashed. Make sure to scrape down the sides of food processor.

Blend until consistency is crumbly

When the oil is hot make small balls and drop them into the pan.  Turn after they are browned (after about 3 minutes). Continue with each side.

Turn turn turn

When all sides are brown they are ready to take out of the pan and put on papertowel.

Falafel ready!

And delicious…

They ate so fast I didn't get a picture!!

Categories: Recipes | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

HUMMUS

Hummus and Carrots

Ingredients:

1 1/2 cups chick peas

1 cup chick pea water(if it’s fresh) or 1 cup tap water

2 cloves garlic

1/4 cup tahini

juice of 2 lemons (4 or 5 Tbsp)

1/8 cup fresh cilantro

1/2 tsp salt

1/2 tsp cayenne

Recipe:

Clean and soak 1 cup chickpeas over night and boil 1 and 1/2 hours with a pinch of salt…or do as I do and forget (then you have to boil for 3 hours and let sit for another 1 hour). Let cool for 30 minutes.

boil chickpeas

Add garlic and cooked cooled chickpeas to a food processor (you can mash by hand but the processor is so much easier)

Garlic first

then tahini, water, salt and the juice of 2 lemons.

juice of 2 lemons

Blend 2 minutes and then add cilantro and paprika.  Blend until smooth.

blend

Hummus is ready to eat with raw veggies, on a veggie burger, on a pita, or with bajia? (stay tuned for that one)

Preparation time:

2 hours (including boiling time)

Serving Size:

party size bowl for appetizer

Lailati loves Hummus!

Categories: Lailati, Moses, Recipes, Veggie kids | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Blog at WordPress.com.