Posts Tagged With: Veggie recipes

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

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

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

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

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

Create a free website or blog at WordPress.com.