Posts Tagged With: Foodie

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!

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

Babyfood – Part (2)Mbili

Baby Smoothies

Mmmmmm she loves to eat!

Embe na Parachichi

If it’s green it’s good!

ahhhhhhhh

Categories: Family, food we love to eat, Queen of Sheba, queen of sheba | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 4 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

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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

Snack Time-Avocado and Salsa

snack time

SALSA

Ingredients:

1/8 cup red onion

1/8 cup green pepper.

1 peeled Roma Tomato (seedless)

1 clove garlic

2 tsp chopped jalapeno (about 1/2 jalapeno)

1 tsp chopped fresh cilantro

1 Tbsp lime juice

1/2 tsp salt

pepper to taste

Recipe:

Chop red onion, green pepper, garlic, jalapeno, cilantro…

Chop small

Peel tomato and remove insides(to use in something else) and chop up small…

remove inside of tomato

Add ingredients together…

Mix together

Add salt, pepper and lime and mix…

Lime

*Optional ingredients – pickled jalapenoes and little juice, a dash of hot sauce, mango chopped small, papaya chopped small, etc…

Cut avocado in half and remove seed.

cut avocado in halves

Cut avocado into squares without cutting skin

cut avocado into squares

Leave avocado in peel and scoop salsa into seed hole

snack time

Categories: Recipes | 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

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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LEFTOVERS.

Fit for a 2 year-old

Yesterday’s beans? Hakuna Matata-No Problem!

Just add a bit of water to the beans and boil until creamy.  Then:

Add the rice and heat for a minute.

I added yesterdays rice at the end to heat-up the rice.

Fit for a 2 year-old

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

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