English: Making mokgope from marula fruit in Limpopo (Photo credit: Wikipedia)

The Question (sent via twitter )

Have you used marula oil to cook?

Our response

Your question put a smile on my face because it reminded me of a story my uncle told me. He claimed that in the regions where Marula trees grow, elephants feed on old fruit and then move around in a drunken stagger.  I really do not know whether to believe him but the mere thought of a completely hammered elephant makes me chuckle. My uncle told me this story as we enjoyed a glass of Amarula Cream, a popular liquor made from marula fruit. I cannot recall ever eating the actual fruit and have definitely never used the oil in cooking but  if they taste anything like the liquor, they must be delicious..

Based on the article you shared with me, marula oil is 70-80% oleic acid which makes it an extremely healthy oil with phytonutrients that help prevent and fight disease.  In fact it has almost the same amount of oleic acid concentration levels as olive oil, one of the healthiest oils currently available on the market.  Although it is extremely healthy, marula oil in its natural “virgin” state may not be suitable for cooking with because it has a low smoke point.

What is the smoke point?

The smoke point is the point at which oil that is cooking starts to evaporate. At this point, the oil changes flavor and loses some of its nutritional value. Remember the time that you forgot your pan of oil on the stove and it got so sizzling hot that you noticed vapors coming from it? That was the smoke point. Oils high in oleic acid are generally packed with nutrition but have a low smoke point and should not be cooked at temperatures greater than 90˚C. If refined, these oils may be able to withstand higher temperatures.

Bottom line, I would not recommend using marula oil for cooking. You would end up using more oil than intended because it “melts” at low temperatures. Rather, consider trying it:

•  as part of a salad dressing
• As a  dip for bread
• Sprinkled over your finished starchy foods for a dash of flavor and mouthful of nutrients

Have you tried the product? If so, what are your thoughts on it?

Here’s to your health

TAPN

Related articles

• Oil Cooking Smoke Point Comparison [INFOGRAPGH] (valuewalk.com)

When my husband looked at his dinner plate, he was astonished.  He could not believe that I was serving him a plate that prominently featured black rice. After much coaxing, he took a bite, chewed it a little and then gave me that, “hmmm, it’s not bad at all” look. He had just had the Forbidden Rice and actually like it! (I feel like Eve tempting Adam with the apple at this time). Legend has it that this black rice native to China was reserved to be eaten only by the rulers of the land. Commoners were not allowed to eat it and hence the name “forbidden.” Today, the rice is not as rare and some health food stores are beginning to carry it.

As the rice cooked,  I remember thinking that it perhaps would taste like wild rice and be a little on the tough side, but I was pleasantly surprised. The cup that I cooked was ready in less than 20 minutes and the jet black rice grains cooked to a beautiful deep purple color. As opposed to the other rice grains I have tasted, it had a slight fruity, nutty taste. I really liked it and I must admit that it looked gorgeous on my white plate alongside a grilled salmon and mixed green salad. Yum!

Just how healthy is black (forbidden) rice? According to Lotus Foods, one of the first importers of the rice from China to North America, Forbidden Rice is rich in anthocyanins, antioxidants that have been known to protect the body from heart disease, cancer while providing a host of health benefits. In addition, Lotus Foods claims that the rice is a good source of the following nutrients:
Magnesium which helps maintain cells in nerves and muscles

Molybdenum for the storage of iron in the body

Phosphorus for energy generation, cell growth and cell repair

Iron which helps carry oxygen throughout the body

Fiber-  nature’s broom to clean out the gut and reduce risk of disease

Manganese-an essential part of many enzymes.

Have you have the forbidden rice? If so, what did you think?

Related articles

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• Forbidden rice: a nutritional powerhouse (coffeeblackeggwhiteblog.wordpress.com)
• I’m Cooking Madagascar Pink Rice (theafricanpotnutrition.com)
• Forbidden Black Rice & Glazed Salmon ~ Clean Eating Day #5 ~ Bento #102 (theroxxbox.com)
• Recipe: Coconut Milk Sticky Rice with Mangoes (sarahandrachel13.wordpress.com)
• Super Rice (eemmooblog.wordpress.com)

A mother breastfeeding a child at Zanzibar (Photo credit: Wikipedia)

It has been a while since I last wrote a post. Life has been happening! This week is World Breastfeeding Week and as a breastfeeding mom, I am feeling rather nostalgic. When I had my first child, the nurse in the delivery room asked if I was going to breastfeed. Despite my background in nutrition, up until that point, I had really not given any thought about the options available to me. I was raised at a time when all babies in Africa (at least in my surroundings) were breast fed.  If formula was offered, it came at a much later age.  All I knew was that babies were breastfed and breastfeeding was what I was going to do.  So, the question many ask is “why breastfeed?” Here are 7 reasons why you should:

1. It’s tailor made for baby: Breast milk changes as baby grows. The first days produce a yellowish liquid, just enough to fill baby’s tiny tummy. By day 4, mom’s milk begins to change and she is able to produce more for baby who appears to be growing by the minute.
2.  It’s natural-Many new moms worry that they do not know how to breastfeed. However, there is no special skill required. Maternal instinct kicks in and practice makes you a “pro.” If the instincts don’t kick in, allow baby to lead the way. (S)He is born with the ability to locate the breast, latch on and begin nursing. Simply place baby on the chest and watch him/her crawl towards the breast.  (Check out baby crawl on you tube.) With time and practice, both you and baby will know exactly what to do and flourish.
3. Safe and Convenient- No bottle, artificial nipples, flasks and gadgets to inconveniently purchase, wash, sterilize, mix, cool, warm and lug around. Breast milk is free, readily available and always at the right temperature. In addition, you never have to worry about how safe the water you using to mix the formula is.
4. Cheap- Let’s face it, formula is expensive. Breastfeeding is free and therefore saves you money.
5. Provides for excellent bonding. Feeding time is baby bonding time. There is no better time for you and baby to get to know each other.
6. Decreased disease rates: Did you know that breast fed babies have a lower incidence of diseases such as asthma, obesity and diabetes? In addition, the cells and antibodies present in breast milk but missing in formula provide wonderful infection fighting defenses. Breast fed babies have lower incidence of diarrhea, respiratory, ear and other infections than their formula fed counterparts. These disease fighting abilities extend beyond just baby. Mothers who breastfeed tend to have lower rates of type 2 diabetes, post-partum depression, breast and ovarian cancers.  Studies are underway to determine the role breast feeding plays in decreased osteoporosis and long term weight loss.
7. Flavored by mom: Imagine if you ate the same thing every single meal, every single day. What would your life be like?  Would you look forward to a meal? Would you even want to eat? Unlike formula which tastes the same all the time, breast milk is flavored with whatever mom eats. What a wonderful way to introduce your child to a wide variety of foods and flavors

For the most part, the decision to bottle or breast feed is a personal choice. In very rare cases, mothers cannot breast feed due to medical and /or physiological concerns. For these mothers formula can be the one thing that saves their baby’s life. If you are a new mother seeking help and guidance on breastfeeding, ask your medical professional or, in true African fashion, a knowledgeable elder.

Here’s to your health,

Related articles

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• Breast Feeding For Your Baby, CDC Shows Nursing on the Rise (scienceworldreport.com)
• Ghana observes breastfeeding week (modernghana.com)
• Is Breastfeeding the right choice for you? (swaddlesnhugs.wordpress.com)
• Breast is Best (roomtogrow.co.uk)

Sinai anthill (Photo credit: Wikipedia)

A good friend of mine from Zimbabwe often shares the story of how when she was pregnant with her first child, she asked her husband to stop in an open field so she could collect some soil. Imagine the poor man’s horror when he saw his pregnant wife take fistfuls of the sand, throw it into her mouth and swallow. I always laugh when I visualize this scenario. Soil/clay eating is fairly common in many parts of Africa but can be quite scary for someone not exposed to it. The medical community recognizes clay eating (geophagia) as a medical condition known as pica.

What is pica?
According to the Steadman’s Medical Dictionary, pica is the “appetite for substance not fit as food or of no nutritional value.” The most common items consumed include clay (geophagia), ice (pagophagia) and starch (amylophagia).  Although often viewed as non-harmful, pica can have serious consequences such as fecal impaction, bowel obstruction, anemia of the newborn and difficult delivery.

What causes pica?

There is a debate in the medical community. Some professional hypothesize that pica is a symptom of mineral deficiency (iron and/or calcium); while others state that pica causes deficiency of iron and/or calcium. Regardless of   whether pica is the cause or effect, it is a symptom of nutrient deficiency and must be treated.

How is pica treated?

Treatment of pica is centered around education and a well balanced diet with food rich in iron and calcium.  Education centers upon the dangers of the practice, encouraging behavior change to prevent  complications and   nutrition education to increase nutrient consumption. Generally speaking, once the body begins receives adequate nutrition, the pica symptoms decrease or resolve.

To get iron in your diet

• Eat at least 2 daily servings of meat, poultry and fish which contain iron in its most absorbable form (Heme- iron).
• Increase intakes of legumes, fruits, vegetables (especially dark green leafy vegetables,) and foods enriched with iron. These contain non-heme iron which is not as readily absorbed as the heme iron.

• Limit your intakes of coffee, tea and bran. They all contain phytates – compounds that prevent your body from absorbing iron.
• Enjoy foods high in vitamin C at each meal. This will help your body absorb more iron. Fresh fruits and vegetables are the best source of Vitamin.
• Take a prenatal vitamin or supplement as recommended by your dietician or healthcare provider. .

To get calcium in your diet

• Add a source of calcium at eat meal. While milk and milk products (cheese, soured milk, milk to drink etc) are the most common sources, they are not the only ones. Other popular and sources include Leafy green vegetables, broccoli , beans and legumes ,sardines and all the fish types that are consumed with their bones , bone marrow , baobab fruit
• Sprinkle powdered milk in porridge, eggs, soups and other dishes
• Ask your dietician or medical provider about the need for a calcium supplement.

Here’s to your health.

Related articles

• “I am addicted to clay eating especially when I am pregnant, should I be worried?” (mhcghana.wordpress.com)
• Pica: The Eating Disorder That’s Not About Food (everydayhealth.com)

My mother-in-law is an awesome cook and when she visits, my children are spoiled rotten with delicious home made treats.  When I get home from work, I am greeted by the sweet smell of recently  cooked mandazi (African donuts) or chapati (African flat bread).  As I make my way to the kitchen, I am greeted by half eaten pieces of delicious treats on the table. After begging  bibi (grandma) to cook for them,  my children take a couple of bites of the mandazi and are satisfied enough to stop eating and walk away from the food. What’s left on the plate (and indeed the kitchen counter) is for mom and dad to eat.

While I hate the fact that the boys only take bites of the foods that they beg for, I secretly admire them because they are able to do what most adults simply can not do; listen to their bodies for signs and symptoms of fullness and stop eating when full.  In the book “Intuitive Eating, A Revolutionary Program That Works” Registered Dietitians, Evelyn Tribole and Elyse Resch,  describe this ability to use your body as a guide of what to eat and in what portions, as “intuitive eating.”  There are 10 main principles to their theory three of which are listed below:

1. Eat for Physical Rather than Emotional Reasons

So many times we eat for reasons other than hunger. We eat because we are happy, sad, bored or  emotional.  The unfortunate thing about this is that the food choices made at this time are not the most nutritionally sound. We grab the sweets, chips and other high calorie, high fat snack foods that are in sight and eat even though our bodies are not physically hungry. Sound familiar? Toddlers on the other hand are more intuitive in that they listen to their bodies.  They eat enough to fill their bellies and then walk away from their plates.  Yes, they still ask for goodies and treats but a sad child rarely reaches for the big tub of ice cream. Rather, (s)he will have a melt down and cry his/her sadness away. Take the cue from your toddler and eat for physical hunger. When you find yourself reaching for an unplanned meal or snack, stop and ask  yourself, “AM I REALLY HUNGRY?” If your answer is yes, then choose a healthy snack and move on. If you discover that you are not really hungry, avoid the snack and do something to take your mind and body away from eating.

2.  Rely on Internal Hunger and Satiety Cues

My son sometimes comes to me on the” verge of death” from hunger. It is that point that he can not wait. He simply must eat. I load his plate with food, he sits at the table and a few minutes later, he asks to be excused and leaves half of the food on the plate. This happens regardless of what is on his plate. Once he is full, he is full and stops eating. He unknowingly pays attention to his body and allows it to tell him when to eat and how much to eat.  As adults, we need to get back to listening to our bodies for cues of physical hunger and satiety. Physical hunger (real hunger) starts slow and gets stronger with time. It is generally marked with lightheadedness, a growling tummy and weakness. It differs from emotional hunger  (fake hunger) which often comes suddenly with an intense urge to eat something (often high in calories, fat and sugar). It is often triggered by an event, conversation or interaction in which emotions are involved.  If you find yourself hungry for emotional reasons, take a walk, read a book, find a physical activity that takes you away from eating. If eating to satisfy internal hunger, pay attention to your internal monitors. Studies suggest that it takes 20 minutes for your brain to receive the message that you are full. For that reason, eat slowly and pause half way into your meal.  Stop when you feel satisfied and do not allow yourself to get extremely full.

3.  Unconditional Permission to Eat

Kids will eat the foods that they like and avoid those they don’t. It is just that simple. If they feel like eating  fruit one minute and chocolate cake then next, they ask for and eat it until they are satisfied. To them, there is no such thing as a good or bad food. In our never ending search of the “perfect” diet and waist line, we have taken away that permission to eat. We banish various foods from our diets and take ourselves on a guilt trip when we eat the foods that we like. Intuitive eating allows gives you the permission to eat without the restriction of rigid diets and eating plans. You simply give yourself permission to eat when you are hungry and allow  yourself to indulge every once in a while.

As parents we consistently worry about our children eating enough to nourish their growing bodies. We issue all sorts of threats and bribes to get them to take a couple extra bites. Truth of the matter is that no child will ever intentionally starve him/herself.  Rather than coax our children to continue to eat when they tell us they are full, we should take a cue from their book and retrain ourselves to stop when we are full and stop the madness of restrictive diets.

I have a love affair with strawberries and balsamic vinegar. It’s the perfect blend of sweet, tangy and delicious. We had a few strawberries left from our farmer’s market excursion and I decided to use them up in a salad for dinner. The salad looked too pretty not to share and so I thought I would write a quick post. You will need:

2 cups of dark salad greens (I used spinach)

30- 45g (1-1.5 oz) goat cheese

30g (1 oz) candied pecans

A few slices of red onions

6 (or more) strawberries (sliced)

Balsamic Vinegar to taste

To make the salad

1. Mix the greens, onions and pecans in a bowl

2. Plate your salad

3. Top with strawberries and pecans

4. Lightly pour dressing and toss gently

5. Enjoy

As delicious as this is, it will not make a completely balanced meal because it lacks adequate protein and carbohydrates. I added some grilled chicken breast for protein and calories and enjoyed it with a glass of wine. There was no bread available but a nice rustic piece of bread to sop up the remaining dressing on the plate would have added to the deliciousness of this salad.

Substitutions:

• Replace goat cheese with feta or blue cheese
• Use candied walnuts instead of pecans
• Puree some strawberries with the balsamic vinegar for a yummy strawberry vinaigrette dressing
• Use kale, romaine lettuce or  baby greens in lieu of spinach

Karibuni, you are welcome, tirikudya!

Related articles

• Grilled Chicken and Strawberry Salad (allthingsbrightandbeauty.com)

Fact:  If you grow your own vegetables and eat them soon after picking, , the statement that fresh vegetables are healthier than frozen may hold some truth. Just picked vegetables contain more vitamins and minerals than their frozen counterparts. However, the longer a “fresh”  vegetable is kept before it is eaten,  the more  nutrient it loses. For that reason, vegetables in local grocery stores may have been harvested several weeks before, and often before they reach their peak flavor. Between, harvesting, transportation, display in market and final consumption, some of their nutrients are lost in storage.  Frozen vegetables on the other hand, are usually picked ripe and immediately flash frozen so they retain their nutritive value.

I have been growing a garden and today I had a bumper harvest of tomatoes.  I want to make sure that I have enough tomatoes to use during the  ”off season” and so I thought I would freeze a few. Here is how to did it.

Wash the tomatoes and remove the stems

Crush the tomatoes until no more whole tomatoes are visible. (I used an immersion blender and it did a great job)

Package the crushed tomatoes and  freeze.

When ready to use, just take a packet and use in your dish.

Here’s to your health (and yummy, nutrient dishes throughout the year)

Related articles

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• Fresh, frozen and canned produce (thehangryspell.com)
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Watermelon is a favorite in my household. Besides being absolutely delicious and refreshing, it is high in water and an excellent thirst quencher. In addition, watermelon is a great source of

• Vitamin C: for growth and repair of tissue, building of the immune system and absorption of iron
• Vitamin A: for healthy skin and membranes, night vision and a strong immune system
• Lycopene, an antioxidant currently thought to be beneficial in the prevention of certain types of cancer

Making the juice was rather simple.

I gathered the leftover watermelon

Place the watermelon in a blender and blend until liquified

Add a splash of fresh squeezed lime juice and serve over ice.

To retain the fiber and other valuable nutrients, enjoy this as a smoothie and avoid removing the pulp.

Here’s to your health!

At the end of 2011, I found myself lamenting about the lack of African food on the world’s plate. I questioned why African food was never cited in lists that discussed the best/trendiest/healthiest foods etc. of the year.  When I took my lamentations to Facebook, it was evident that many shared the same sentiment.   Fast forward two years and I am now a little more hopeful about African food making its mark on the worlds plate. This last weekend, I was a proud participant in the First Annual African Gourmet Food and Wine Festival in Los Angeles, California. It was an event that was filled with plates of African cuisine, live music, dancing and a fashion show with clothes designed by a sister from Cameroon. For some it was an introduction to African cuisine, to others it was an opportunity to just “hang out” but to me (and the many vendors that participated) it was an opportunity to showcase the food and wine that encompass the continent. While I am yet to see an African dish listed on a “best of…… list,” I am excited about the prospects. Here are a few pictures I took from the event. Enjoy:

Walkies (no talkies). Okay, not quite what you expected to see but since this is such a popular street food in many parts of Africa we just had to serve these. It was fun watching people who had never eaten chicken feet eat them take a bite and then say, “Hmmm, tastes just like chicken!”

Beignets from Liberia. Delicious. Yes, they are fried in a pan sizzling with hot oil but all foods can fit as part of a healthy meal plan.  Remember, the key is a serving, not the whole pan.

Kenkey from Ghana anyone?

Ceebu Jen. Sometimes called the National Dish of Senegal. A wonderful array of vegetables with fish and rice. Can’t go wrong with this dish

I can’t remember the name of this Honey Nut crepe” from Morrocco but I have to tell you that it was the simplest yet most delicious snack I have had in ages. In this world of high sugar snacks, it was refreshing to find something with all natural sweeteners and nuts for a punch of protein.

Mafe. Another Senegalese treat. Peanut butter was made for stews…..

Kenyan Githeri. I got there right at the end and by this time, the chef had already sold out of this wonderfully Vegan dish.

TZ in the house.

Shopping excursions too

Ended the day with some delicious wine from South Africa.

 An article in the Wall Street Journal stated, “It will take a while, but African food will arrive” while CNN travel discussed some of Africa’s favorite dishes. There is definitely increased discussion and recognition of the continent’s cuisine. but we have to play our part and do more to promote it.  What’s going on in your neck of the woods? Is African cuisine on the rise?

There is a huge interest in the role of fermented foods for overall health. Magazine articles, grocery and health food stores all tout the benefits of foods such as kefir, kombucha, kimchi and yogurt as functional foods whose benefits in overall health extend beyond nutrition. (More about this in another post coming soon.)  The African diet is rich in fermentation with  foods such as uji (East Africa), Ben-Saalga (Burkina Faso), Ogi (West Africa), Kenkey (Ghana) and  Kwana-Zaki (Nigeria) constantly being served. Two of my personal favorites are Lacto, soured milk with a taste very similar to Kefir milk and Mahewu (Amarewu, Togwa , Mabundu, Mapotho), a porridge based drink fermented with sorghum or finger millet malt. I had some left over sadza (ugali/posho/pap/nshima /isitshwala) and the weather was just right so I began brewing Mahewu- a childhood favorite.

Ingredients used:

Maize (corn) meal, Water, sorghum  with finger millet malt and a lot of sunshine.

Most recipes call for a porridge made from 1 part maize meal/sorghum/millet to 9 cups water.  I had some left over sadza so I used that. (No measurements, just eyeballed it as I went)

To make it into a porridge, I tore the sadza into small peices  and added water. How much water to add is a matter of preference. Add more if  you prefer a thin beverage.

I used an immersion blender to blend the sadza to a thin gruel.  ( A blender works just as well or you can go the traditional route of crumbling and mashing with your fingers. (Get the kids to join in the fun….they will love it).

I took a handful of malt (Sorghum and finger millet) and added it to the porridge. While I used a two-grain malt,  single grains such as finger millet, sorghum, wheat and maize meal ferment well too.  Studies however suggest that the sorghum and finger millet based malts produce the most lactic acid which could provide increased health benefits.

After thoroughly blending the mixture , I transferred it to a pot, covered it , placed it in a sunny spot and allowed the fermentation to begin. My aunt had a special clay pot that was dedicated for Mahewu brewing.  She claimed that it had a “memory” of the brewing process and therefore made her Mahewu ferment a lot quicker. I now know that the clay pot had residual fermented malt from previous brewing and this added mature malt which hastened  the brewing process. I subscribe to her notion and use the same pot every time I brew Mahewu.. However, in addition to matured malt, mine is seasoned with all the curries and stews I cook in it between  batches. I guess that adds hints of turmeric and garlic to my beverage. Yum??

2 days later, bubbles formed on the surface of the liquid and a strong smell of fermentation filled the pot. The Mahewu was brewed and ready for serving. I transferred it into a pitcher and placed it into the fridge for some chilling. During the cold winter months I warm it up and drink it as a hot beverage.

Later that same day, I had a cup of chilled goodness and memories of my childhood flourished.  While I like my Mahewu a little on the sour side many prefer to add a spoon of sugar.

Here’s to your health (and childhood memories)!

Related articles

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Mahewu (Amarewu , Togwa , Mabundu, Mapotho) is a traditional African beverage enjoyed by millions. Derived from fermenting cereals such as maize (corn), millet and sorghum, it can be consumed hot or cold and is commonly served as a thirst quencher, meal replacement and weaning food. Traditional mahewu is low in high quality protein but high in carbohydrates making it an ideal source of energy.  Commercial mahewu is often enriched with nutrients such as protein, iron, calcium and folate and is therefore more nutritious than the traditional version.  However, both traditional and commercial versions can be classified in the functional food category because they provide health benefits that go beyond their nutritional content.  Some of these benefits include:

• Enhanced absorption of nutrients especially the B-vitamins (Niacin, Pantothenic Acid, Folic Acid, B1, B2, B6, B12)
• Improved digestion: Some studies suggest that the healthy bacteria found in mahewu  helps the body obtain much nutrition from the diet in general. In addition, they help to prevent constipation.
• Increases milk supply in breast feeding mothers
• Great source of probiotics- live microorganisms that provide the gut with good bacteria. Probiotics have been credited with:

• • Killing viruses and bacteria
  • Fighting some tumors and leukemia
  • Fighting vaginal infections and intestinal infections
  • Preventing and alleviating  diarrhea related illness across all ages of life

Nutritional Content of Traditional Mahewu

Mahewu is relatively easy to make. All you need is a porridge made from maize meal (corn meal), millet flour or sorghum flour, malt- commonly finger millet and/or sorghum, water, sunshine and a day or two. (Follow this link to see how I made a batch of Mahewu).

Cheers to Your Health!

Related articles

• Mahewu, A Traditional African Beverage (theafricanpotnutrition.com)
• Health Benefits Of Prebiotics And Probiotics (healthmarketpress.wordpress.com)
• Benefits of Probiotics for Breastfed Babies (dustindholmes.wordpress.com)

I once called my mother to ask her for a recipe. After almost 2 minutes of listening to her list a variety of ways to cook the food, I found myself totally confused and unsure of how I wanted to prepare it.  It was pumpkin season in North America and I had stumbled upon a traditional favorite, pumpkin leaves.  Rather than just picking one method of preparation, my mother had given me a whole recipe book.  I distinctly remember her asking me if I wanted to make them with “peanut butter. fresh cream, oil and tomatoes…. with the blossoms or without. ”  The list went on and although I was somewhat irritated at the time, I am now eternally grateful because I have a whole recipe book (okay, maybe 7 recipes) on cooking pumpkin leaves.  Pumpkin season has once again rolled into North America and I must admit that I am in absolute heaven.  After years of hunting, searching and begging for pumpkin leaves, this year I grew my own pumpkin patch. Besides enjoying childhood favorites such as Nhopi  (mashed pumpkins with peanut butter) and just plain old boiled pumpkin with a light sprinkle of sugar, I am cooking all the recipes mom shared with me but my favorite has to be the pumpkin leaves in peanut butter sauce which I shall call Peanut Butter Smothered Pumpkin Leaves…it just sounds fancy.   Not only is this dish delicious, it is loaded with iron, manganese, vitamin K and Vitamin A. In addition, the peanut butter adds much needed protein making it an excellent vegan choice.

You will need:

1 bunch of Pumpkin leaves (about 150g)

1/4 cup chopped tomatoes

1-2 Tablespoons Peanut Butter (more if you REALLY  like peanut butter)

1/2 cup water

1/2 tsp bicarbonate soda

salt to taste

Peri Peri chilli (to taste)

(Can substitute Peri Peri with cayenne pepper)

Before you start cooking the pumpkin leaves, you will need to prepare them: 

If you take a very close look pumpkin leaves you will notice little “thorns” along both the stem and leaf.  These can have an unpleasant mouth feel and make your dish unpalatable.   Younger leaves are a little more tender and the ideal ingredient to use.  For this reason, pick the younger leaves from the vine.

To remove the thorns, gently break a small portion off the top of the stem and begin to drag it down the leaf. As  you do this you will notice some of the fibers peeling off. Continue to do this until all portions of the stem has been stripped. When done peeling the stem, turn the leaf over and peel the fibers and thorns directly on the leaf. ( I somehow forgot to take a picture of this step but I hope you get the point).

This picture shows your leaves before (bottom) and after (top) peeling

Thoroughly wash the leaves before slicing or tearing the leaves into small strips

Now let’s get cooking: 

In a small saucepan bring the water, bicarbonate of soda and salt to a boil

Add the pumpkin leaves and tomatoes. Cover and allow to simmer. Stir occasionally.After about 10 minutes your pumpkin mixture will be reduced to about half and the leaf texture will be soft.  If necessary, add more water and simmer further. If you taste the leaves, the “prickly” mouth feel will be gone and your vegetables will look and have a mouth feel like boiled spinach. Remove the vegetables and put aside. Save the remaining liquid.

Add the peanut butter to the reserved liquid and mix well to a paste.

Once the peanut butter mixture starts to bubble add the pumpkin leaves and mix well. Add the peri peri chilli at this time if you want to add a little heat to your dish.

Serve hot with Sadza (Ugali, nshima, fufu, isitshwala etc). Enjoy.

Here’s to your health.

African food is increasing in popularity worldwide and from October 18- October 25, the beautiful city of San Diego hosts its 2^nd Annual Africa Restaurant Week.  The event promises to be fun-filled with drumming, cooking classes, movie screenings, coffee, beer and wine tastings all scheduled to occur. If  you are in the area, please plan on attending this event which should leave you marveling at the diversity of African food .

Grilled Tilapia Fillet, Curry Lentils in Coconut Sauce and Sukuma Wiki from Flavors of East Africa

I recently was in San Diego and had the pleasure of dining at Flavors of East Africa, a participant in this year’s event. I regret not taking pictures of the interior because the restaurant was clean, inviting and in the background a steady stream of African music played. In fact, I caught myself  swaying and singing along to the classic “Sweet Mother” – bad manners at the lunch table.  Seeing how it as lunch time, I ordered a light meal of Grilled Tilapia, Sukuma Wiki and Lentils in Coconut Sauce and  the meal did not disappoint. It was well seasoned with some familiar spices and not overwhelmingly filling.  I later got to chat with Bruce, the owner of the facility and he learned that he had been in business for about 3 years and also imports coffee from Burundi.

Also participating in the restaurant week is Red Sambusa and Catering, a familiar business at my local Farmer’s Market.  Mohammed, the owner of the business has put African food on the map by serving up a delicious variety of Sambusa concoctions. Every weekend, his stall is inundated with regular customers and I often indulge in his Mango Juice. It is just the perfect treat to close up a produce shopping trip.

If you are in the  San Diego area, during October 18- 27, stop by and enjoy the festivities. Take pictures and tell us how much you enjoyed the event. For more information, please visit the San Diego Africa Restaurant Week  website.

http://africanfoodsd.com/african-restaurant-week-event-schedule

Here’s to your health.

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I recently asked my friends on Facebook which foods should be part of my “Top African Dishes for 2014.” Popular dishes such as Jollof Rice,  Chakalaka and Chicken in peanut sauce topped the suggestions but I was pleasantly surprised to see Seswaa,  the National Dish of Botswana being recommended several times.

While I had heard of Seswaa, I had never really tasted it so I turned to my good blogging friend Freedes from My Burnt Orange who was awesome enough to make a You Tube tutorial.   I was quite amazed at how simple the dish was.  This past weekend was a gloomy one  so I decided to make Seswaa in my kitchen. I served it with sadza (ugali/isithwala/posho/pap/fufu etc) and sauteed kale.  It was the perfect dish for a lazy Sunday afternoon. Next time I will make it with a stewed chicken and serve over a bun…just like a pulled pork sandwich. Talk about Afro-fusion!

Visit Freedes’  on You Tube (below)  to see her cook Seswaa in her burnt orange cast iron pot. Don’t forget to follow her blog,  like her page on Facebook and follow her on Twitter.

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To ensure optimal health, you need to control your food portions, but how do you know if the food you are serving is adequate for you? While using measuring tools such as scales, cups and spoons is the most accurate method of ensuring correct portion control, it is not always convenient. A method healthcare practitioners generally incorporate in nutrition education is the “Zimbabwe Hand Jive.” (No, I did not make that up, it really does exist) which uses your hands to estimate the portions that are right for you. Have bigger hands? Lucky you, you get a larger portion!

So what is a portion?

Closed fist=  ½ cup solid food or 1 cup liquid

Beverages (hot and cold)

Starches (ugali/sadza/fufu/posho/pap/isitshwala etc,  cassava)*

Fruit

Yam & Potatoes

(*Average portions of starches should not exceed 1 1/2 times the size of the fist)

Two cupped hands= 1 cup

Raw vegetables

Casserole/mixed dishes (Highfields, Egusi, stews etc)

Soup

High fiber, low fat grain snacks (popcorn, some whole grain crackers)

One cupped hand= ½ cup

Fruit salad

Cooked vegetables

Nuts

Beans

Pasta

Rice/ Samp

High fat snacks (pudding, ice cream, chin chin, puff puff, mandazi etc)

Palm of hand=  90-120g (3-4 ounces)

Cooked beef

Cooked poultry (chicken, turkey, birds)

Cooked pork

Cooked fish fillet

Cooked wild game and fowl

Canned fish (Sardines, Titus etc)

Thumb – 1 tablespoon

Peanut butter

Salad dressing

Dips

Use the tip of you thumb to estimate portion sizes for  high fat spreads and oils such as margarine, butter, mayonnaise and oil.

Here’s to your health!

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A Facebook friend recently shared this article. The author shares the sentiment of many and I thoroughly enjoyed reading it. What are your Christmas memories? 
http://moreintelligentlife.com/content/ideas/simon-willis/dish-more-ordinary

A pair of In-N-Out cheeseburgers. (Photo credit: Wikipedia)

I recently shared my thoughts on multi-national fast food institutions setting up shop throughout Africa with Food and Nutrition Magazine. Visit their blog to learn what I think governments and fast food corporations should do if they intend to do business on the continent.

“When I heard about multinational fast food companies expanding throughout Africa, I was ready to protest. Much like the rest of the world, obesity is on the rise in Africa and, as a registered dietitian who has seen the negative contributions of fast food on the health of the American people, I shuddered at the thought of similar health effects creeping across the continent. Unfortunately for me, I was a lonely picketer. When a hamburger chain opened its doors in southern Africa, the decision makers showed their enthusiasm by standing for hours in a line that extended for blocks.”  Click here for full article: http://www.foodandnutrition.org/Stone-Soup/December-2013/Fast-Food-in-Africa-An-African-Dietitians-Perspective/

If I had to pick an international African dish, it would most probably be the thick porridge starch known as sadza/posho/isitshwala/nshima/ugali etc. However, with all the diet misinformation on the market, some are staying away from it stating that it is fattening. I wrote an article for HerZimbabwe.com and dispelled this myth.

“In the interest of full disclosure, I will let you know that I am a Shona girl who loves her sadza.  In fact, I will confess to loving sadza so much that I freeze whatever is left in the pot and save it for the days when waiting 30 minutes for a pot to cook is simply out of the question.

Unfortunately, my beloved staple is constantly blamed for a slew of health problems. In boarding school, it was the girls who claimed sadza gave them “ulcers”. They avoided it but as provisions dwindled and hunger struck, ulcers were healed. Today, it is the weight-watchers who blame sadza for weight regained after following a strict diet.  It is the diabetics choosing to sustain themselves on meat and vegetables for fear of increased blood sugars.

As a dietician, I am consistently bombarded with questions from Zimbabweans and, indeed, the rest of the sadza/isitshwala/ugali/pap/posho/nshima/fufu-eating community: “Is sadza healthy?”, “Is it fattening?”, “Is it good for diabetics?”, “How much should I eat?” and so on. The questions are many; the answers not quite straight forward, but one thing is for sure, not all sadza is created equal.” Follow this link to find out more. 

It’s February and North America is celebrating Black History Month. As part of the celebration, Oldways,  a nutrition education organization is launching in the 2nd annual “African Health and Heritage (AH&H)” Week from February 1-7.  During AH&H week, people are encouraged to try at least one traditional African dish. As a dietitian who grew up in Africa and works with the African population, I am thrilled because this week highlights the value and benefits of the ancestral African diets.

Whenever I think of the benefits of traditional African diets I think of my Gogo, (grandmother). At 93 years of age, she is the epitome of health. She is still independent in her daily activities, maintains a small garden and does not take any medication to manage disease.  Her late husband, my beloved Sekuru (grandfather) lived  a full life and only succumbed to old age at 94. In one of our last conversations, I asked him for his secret to a long, healthy life and without hesitation he replied, “Diet and exercise.”  I understood what he was saying. He was a physically active man, often riding his bicycle over 400 km to  visit us.   He laughed at some of the foods we ate and told us that they were imitations of the “real” thing. While we asked our parents to buy pearly white mealie- meal (cornmeal)  because it was soft and fluffy, he asked for the home-milled “mugaiwa.” (coarse milled cornmeal).  When we begged for sugary soft drinks, he  shook his head and sipped on a cup of traditional Mahewu (a fermented sorghum beverage).  At that time, I thought Sekuru was wrong and crazy but  during my college years I came to understand what he was talking about.  The foods that we preferred were manipulated, manufactured and overly processed to create modern, quick to cook and slow to decay versions of foods.  Despite all their conveniences, they were nutritionally inferior to Sekuru’s favorites which were simple, pure and unadulterated. Just the way nature intended for us to eat it.

I am participating in the celebration of “African  Health and Heritage Week” and encourage you all to join me.  As much as possible, stay away from processed foods and get as close as possible to the wholesome way our grandparents and forefathers ate. No “food-like” substances, no imitation ingredients, just pure, simple, natural ingredients. Throughout the week, I will share recipes of some favorite traditional foods and talk about simple steps we can all take to improve health.

I truly hope you join me. Please share a recipe, story, picture about your  traditional food.  Let’s talk. Let’s share. What are your thoughts?