Eating Right: Simple, Healthy, Satisfying and Delicious African Cooking
Contained in this book are 132 recipes of natural foods prepared the African way in very simple manner, but very tasty and life changing in that they are healthy and modest in cost.
for colouring 1 teaspoon yellow turmeric powder for colouring ½ bulb garlic, chopped 1 tablespoon cumin seeds 8 whole cardamom pods 8 whole cloves 4 tablespoons liquid oil 1 teaspoon whole black pepper 3 cups water to 1 cup rice Salt to taste Directions for meat: 1. Wash and cut meat into bite-size pieces or smaller 2. Put meat in a deep saucepan and add other ingredients apart from water 3. Sauté on medium heat, till brown and partially cooked 4. Add water, cover and reduce heat 5. Cook
tinned/bone marrow stock 1 cup water Salt to taste Directions for guinea fowl: 1. Wash and cut guinea fowl at the joints 2. Place guinea fowl and other ingredients in a deep saucepan 3. On medium heat, sauté till brown and sauce forms 4. Add water, cover, reduce heat and cook till meat is soft Directions for drying and cooking root crop/bananas: 1. Wash, peel and slice/dice fresh cassava/manioc/ tapioca/yucca tuber/bananas into bite-size pieces 2. Dry pieces on trays/mats in the sun,
warm water for some minutes till easy to peel 2. Put peeled tomatoes in a bowl and mash/blend to a pulp 3. Add remaining ingredients and stir 4. Leave as is or sieve/strain to remove seeds (and store for use in stock or other dishes) 5. Serve with a meal, dish or snack of your choice Carrot juice Ingredients: 1 kg/2.2 lbs. fresh carrots 4 cups water ¼ cup sugar (optional) 1 teaspoon ginger/cinnamon powder 1 lemon/lime, juiced (tamarind juice can be substituted) Directions: 1. 2. 3. 4.
sauce is reduced 8. Serve with a vegetable dish of your choice East African Yoghurt with Sweet Potatoes or Rice Ingredients for yoghurt: 4 cups fresh whole dairy milk 4 teaspoons brown sugar Ingredients for sweet potatoes: 4 small fresh sweet potatoes (white/yellow /purple) or 1½ cups brown rice 1 cup fresh coconut milk/tinned for sweet potatoes or 3 cups water to 1 cup brown rice Salt to taste 2 ripe bananas or 1 big mango or ½ of a pineapple (for rice) Directions for yoghurt: 1. Pour milk
submerge bones in a deep saucepan Salt to taste Directions for sausage: 1. 2. 3. 4. 5. Thoroughly wash tripe inside and out Cut tripe into 6-inch length tubes and wash again Cut kitchen string into 4-inch length pieces Tie one end of each tube closed and set aside Mix all the other ingredients in one bowl to use as filling 6. Scoop 4 tablespoons of the filling and stuff into each tube 7. Tie the open ends of the tubes after stuffing 8. Place all stuffed and tied tubes on a rack ready