Mahewu, a traditional fermented African beverage.

When I had my children, my Aunt Charity gave me a packet of chimera (sorghum) to make sure that I always had a steady supply of a traditional beverage which she, (and many elders in my society) believed to be beneficial for increasing milk supply. In Zimbabwe,  this drink is called  Mahewu and throughout Africa it is known by names such as Amarewu, Togwa , Mabundu, Mapotho.  Although I drank it religiously throughout my breastfeeding years, I am yet to find any scientific reports that support  its purported breastfeeding benefits. What the science however is telling us is that being a fermented food,  Mahewu is a beverage with the potential to improve health and decrease disease risk.

What we know-(a rather quick synopsis):

1. Fermented foods are high in probiotics, the good type of bacteria. Numerous studies show that including them in your diet can not only improve your digestive health but also prevent disease such as heart disease and insulin resistance.
2.  A happy gut is a healthy body. There is a strong connection between the body’s ability to fight disease and the state of the gut. The more good bacteria you have, the better your immune system.
3. Fermented foods may reduce obesity. A study published in the  European Journal of Clinical Nutrition indicated that people who included a fermented drink for 12 weeks reduced the amount of fat in their abdomen by almost 5%.

Beyond mahewu, there are a few other beverages that I think we should be including in our diets. Not only because they are good for us, but because they simply taste great. Follow this link for my 5 other favorite beverages: 5 Hydrating Beverages with Amazing Health Benefits. 

Want to make Mahewu? Here is my recipe using leftover Sadza. Mahewu, A Traditional African Beverage

#Jollofgate! That is the thread that had me checking my social media account more than usual last week. Africans, mainly from the west were abuzz! Earlier this year, celebrity chef Jamie Oliver had published his interpretation of Jollof Rice and as you may guess, it varied from  what many consider to be the “traditional” version of Jollof.  Many of the comments and blog posts on the recipe were comical and light-hearted, but there were quite a few posts that insinuated that by creating a version, that varied from the norm Chef Jamie had committed a huge abomination and offended a continent. But was the hysteria warranted?

On the eve of 2012, I blogged about why African food is missing from the worlds plate (Read it here). After looking at annual food reviews and New Year predictions, I was disheartened by the exclusion of African cuisine. At that time, only a handful of food bloggers were discussing African food and in my neck of the woods, food outlets providing dishes from the continent were few and far in-between. Fast forward a very short 3 years later and the time for African food has arrived. The word is spreading and Africans are sharing recipes and their cultural relevancy on social media and blogs. Restaurants and food outlets are on the increase (even my local farmer’s market has East African Sambusas), and African food is rapidly becoming the gastronome’s  next frontier. What an opportunity for us to shine and highlight the diversity in our cuisine! Chef Jamie’s publication and the attention we have allowed it to get only serves as reminder that the time for African food is now. Let’s embrace it!

As I read through the comments, several themes emerged strong:

1. 
   Chef Jamie’s recipe was not “authentic” as he uses ingredients not generally used for Jollof.

“Although mum makes a delicious bean stew, there is something in auntie’s variation that makes my mouth water.”  

Part of the beauty and enigma of cooking is the ability to combine ingredients, seasonings and spices to create a masterpiece. Many screamed that Chef Jamie added ingredients like cherry tomatoes, parsley and coriander to his Jollof.  As a Dietitian, I want to high-five him for sneaking in those veggies.  With the rapid rate of urbanization on the continent, our intakes of antioxidant rich, disease busting vegetables and fruits are decreasing.  Amongst other diseases, obesity, diabetes, hypertension and digestive cancers are on the increase. We need to eat more vegetables and since tomatoes are an essential part of Jollof, I see no harm in throwing in some cherry tomatoes.   Given Chef Jamie’s passion for health and recipe makeovers, I think he should have snuck in more vegetables like carrots and peas…..truly zap of the dish with multiple nutrients!

A favorite seasoning in many African kitchens

2. He did not use Maggi

Really????? There is a huge uproar that Chef Jamie seasoned his Jollof with simple ingredients that many of us can pronounce and recognize; Parsley, coriander, cloves, pepper, scotch bonnet and lemon.  We want him to use the “cube” because despite it not even originating in Africa is beloved in our “traditional” cooking.  Given the high amount of sodium in the cube and the ever-increasing rates of hypertension on the continent, I generally recommend that clients suffering from high blood pressure stay away from it or at the very minimum drastically reduce its use. Beyond the sodium, traditional cooking is about fresh, natural, whole ingredients and the last time I checked,  inosinate, guanylate and ferric pyrophosphate are generally not found in most pantries and yet they are on the ingredient panel of some  cubes.  The seasonings Chef Jamie proposes in his recipe actually promote health and decrease the  intakes of harmful substances. What’s so wrong with that?

3. He served it all wrong

Yeah, well….on that one Chef Jamie, I kinda agree with everyone. That was not the most spectacular presentation of Jollof I have ever seen. But then again, cooking is an art and presentation is therefore subject to the artist’s interpretation. So, while it is not my favourite way to put Jollof on a plate, I respect your “piece of art.”

4. In a few years, Chef Jamie’s will be the official recipe

Perhaps the one thing that got me writing this opinion piece were the comments around the fear that in a few years, Chef Jamie’s recipe will be the official one.  While his celebrity status may elevate the recipe, it will never become the official one if more of us Africans stand up to tell our stories. The internet had made the world smaller and at the click of a button you too can share your recipe with the world. Bottom line, if you do not like Chef Jaimie’s recipe, write your own (and publish it). After all as one of my favourite sayings goes, ““Until the lion tells his side of the story, the tale of the hunt will always glorify the hunter” which in this case I will translate as “Until you publish your interpretation of Jollof, the world will glorify Chef Jamie’s.”

Let’s get cooking (and publishing!) Start a blog today.

Here’s to your health!

In September, I had both the privilege and honor to attend and present at the 2^nd United States Conference on African Immigrant Health 2014 (USCAIH 2014) in Pittsburgh, Pennsylvania USA. It was an exciting 2.5 day conference packed with valuable information on the health of the African immigrant in the USA. From diet, hospitalizations and diseases to female genital mutilation and refugee health, we talked about it all. The enthusiasm in the room was palpable as healthcare professionals, scholars and other Africanists shared their knowledge and pledged to be part of the conversation.  After spending so much time with like-minded professionals  I left invigorated and my passion for African health was further ignited.  There were numerous take home messages and lessons learned, I could barely begin to mention them all. Here is just a snippet of some of the key messages presented:

• Africans are arriving in the USA on foot! Yes, on foot, by way of the Mexican border. It is a harrowing, tormentous journey that leaves 86% of those taking this route suffering from depression, 72% from anxiety and 50% from Post-Traumatic Stress Disorder. Unfortunately, more often than not, th
  e mental and emotional injuries associated with the journey go untreated and the immigrant is left incapacitated.  Grab a box of tissue and watch this video for a glimpse into the journey of the refugee arriving on foot. (I fought tears through the whole clip.Upon arrival, the African immigrant enjoys The Immigrant advantage a phenomenon which places  him/her in better health than the average American.  As he/she acculturates and trades healthy traditional diets and lifestyles for western-style foods and sedentary lifestyles, this advantage is rapidly diminished. In fact, Studies indicate that 85% of immigrants gain 10-15 kg in the first 2 years of moving to a new country. Before long,  chronic diseases such as hypertension, diabetes and heart disease set in and the health

• Vital health information often falls on deaf ears because it is not culturally relevant to the immigrant it targets. By not addressing the cultural beliefs and practices that may pose as barriers, health care providers miss the opportunity to connect with their patients and improve outcomes.  From a nutrition standpoint, there is an increased need for materials that address traditional ingredients and provide guidance on how to incorporate them in a healthy eating plan.

• Sickle cell anemia is prevalent in malaria prone countries and affects over 200 000 people in Africa. Given the increased emigration rates out of the continent to the rest of the diaspora and the possibility of inter-marriage, genetic counselling and testing may be necessary.

• My new favorite quote came from Mrs. Margaret Korto, “ If you aren’t on the table, then you are on the plate.” Immigrants must advocate for themselves and let their needs known. Only in being visible to the law makers and decision makers will our needs begin to get fully recognized.

• It’s not a one size fits all approach. While fasting blood sugars is the most common method of screening for diabetes, Hgb A1C may be a better indicator of diabetes in the African population. Similarly, BMI may not be the best method of evaluating weight status in this population.
• The culture of silence must be broken and abuse in all its forms (physical, sexual mental, spousal, emotional etc.) must be stopped. There is much unaddressed  abuse in our communities and the abused do not a social structure to speak their concerns or ask for help. As a population we need to do a better job of advocating for each other and standing up for what we know to be right. There is no shame in speaking up for oneself or another human being.
• Disease is stigmatized in Africa, and not just the infectious type.  Some people are afraid to tell others of their diagnosis because they are worried that they will be ostracized by the society they rely on for survival.  Stigmatization of  disease must be stopped. It delays access to medical facilities and can be dangerous. There is absolutely no shame in having diabetes, heart disease, HIV/AIDS,  depression or any disease for that matter. It is part of life and the earlier you recognize it, seek treatment and follow medical guidance, the better your chances of survival.

The most exciting thing for me was that I spent a few days with people who were excited about improving the health of Africans in Africa and the diaspora. Even more invigorating is the fact that there were many African health professionals sitting at the table and telling the story of our health and how to improve it in a culturally relevant manner. As for me, I was part of the conversation with a two great panels discussing diet and lifestyle. In the first panel, I spoke on “The Heart of the Matter: Diet and Lifestyle Changes for Improved Health.”  And on the second panel I discussed “Improving African Immigrant Dietary Habits.”  More to come on that.

Feeling excited? Join us for USCAIH 2015 to be held in Seattle Washington. Sit at the table. Be part of the conversation.

Here’s to your health.

PS:

FUN FACT: 86% of African immigrants have a high school diplomas and 43% have bachelor’s degrees making Africans the most educated immigrant group in the USA.

November 14 is World Diabetes Day and worldwide we are talking about diabetes, it’s risk factors, it’s treatment options and what you can do to prevent it or delay its onset.  In 2000, the World Health Organization released a very conservative estimate that 7.5 million Africans suffered from diabetes and anticipated the rates to double by 2020. Given the severe consequences of poorly controlled diabetes and the under-equipped medical facilities in sub-saharan Africa, earning potential, quality of life and overall developmental progress are sure to suffer.

I recently had the honor of writing a cover article on Diabetes for Nigeria’s leading health magazine. Learn the risk factors and what you can do to prevent it in this article published in Radiant Health Magazine. Read more here.  

I know I have been MIA but life in the TAPN world has continued to happen. I have been writing and developing recipes for wonderful publications like Radiant Health Magazine and Food & Nutrition Magazine, working with organizations interested in reducing the impact of chronic disease in Africa and helping some of you make changes for better health. So, despite the silence, life has been going on.

In December, I took a well deserved break from it all (well, sort off) and with camera in tow went to visit family and friends in Zimbabwe and Tanzania. When I returned and started looking over the 1000+ odd pictures I took, I was amazed at the number of food pictures I took. I guess you can take a foodie out of the kitchen but you can’t take the food out of the foodie. Of all the things I saw, I must admit I was happy to see a small percentage of people engaging in healthy lifestyles by choosing more traditional foods, decreasing intakes of sugary beverages and being more physically active. Even my 50-something year old uncle invited me to go to his gym with him.  In Tanzania, I got to enjoy the lovelieness of one gym located right by the ocean and as I sat down to a late lunch meal of a grilled chicken salad, I was impressed by the large turnout for the Zumba and yoga classes.

Kenkey- A Ghanaian Favorite and Africa’s Answer to Polenta

Not so long ago, celebrity chef Jamie Oliver of Britain published a recipe highlighting his interpretation of Jollof rice. Many Africans took to social media to lividly voice their dismay at a recipe that they considered unrecognizable as part of their beloved West African cuisine. As I followed the discussion, I could hardly contain my excitement. The fact that a non-African celebrity chef had created a version of one of Africa’s most-loved dishes proved a trend that has been growing steadily over the last few years: African cuisine is rising! As the world tastes the many ingredients and spice combinations, and experiences the cultural associations of African food, its appetite is whet.  Learn more of my thoughts in Radiant Health Magazine. 

“If you really want to make a friend, go to someone’s house and eat with him… the people who give you their food give you their heart.” -Cesar Chavez

My niece Thabiso (Thaby) recently got married and as we went through the proceedings of welcoming Kata, our  “mukwasha” (Son-in-law) into the family, I found myself with a deep appreciation of my African heritage. Living in the diaspora, I find that I often miss out on the intricate details of traditional rituals and ceremonies, so much so that it becomes difficult to describe and appreciate them. However, they are the very fabric of who I am; and on this day, I was reminded of where I was from and how each and every event linked to bringing Kata and Thaby together had a greater meaning and deeper significance.

Through the traditional practice of roora (paying of the bride prices), Kata had honored and thanked his bride’s family for raising a fine young woman that he saw fit to be his wife and mother of his children. At the conclusion of the roora ceremony, Thaby was married. It was now time for us to welcome our new relatives into the family.

To give you a little insight, Thaby is the product of a bi-cultural home. Her father is Zimbabwean, mother Zambian. To welcome our Belizian-Jamaican in-laws, we held 2 traditional ceremonies; the Shona custom of Kupinza mukwasa mumusha and Zambian Chilanga Mulilo.

Kupinza Mukwasha Mumusha

Up until the day of the roora ceremony, it is taboo for the man to enter the home of his love interest. While it is understood that he exists, he must not be seen or heard, especially by the girl’s parents. Doing so, will result in a hefty fine (yes, as in money or other valuables).

The actual kupinza mukwasha mumusha ceremony was rather uneventful.  After everyone was seated, Kata came into the room and introductions were made. He was now  a recognized mukwasha and could come into the house without fear of violating traditional taboos.  At the conclusion of this ceremony, it was time to feed the in-laws and sedgeway into the Chilanga Mulilo.

Chilanga Mulilo, what’s that all about?

Chilanga Mulilo is a Zambian ceremony that introduces the groom and his family to the bride’s traditional cuisine. The evening prior to the event , the bride’s aunts and sisters spend time preparing an impressive spread of traditional dishes. Customarily, the food is prepared at the bride’s home and transported to the groom’s family home. Since Kata’s family lives about 6 hours away by road, we delved away from tradition and held the event at the home of the bride’s parents.

Auntie’s (and sister) busy in the kitchen.

The cooking began the night before and moved well into the late morning hours. By midday, we had a wide selection of traditional dishes to introduce to our new relatives.

Once all the dishes were ready, we lined up and in true African form, carried pots on our heads to respectfully deliver lunch to the in-laws.

The women bring in the cooked food to the room where the in-laws sit. Each dish is brought in a pot and laid on the floor before the guests.

We made several trips back and forth to the kitchen and after a few minutes, the spread was set.  The matron (aunt tasked with teaching the secrets to a happy marriage)  explained what each and every dish served before them was. Nshima, cassava, kapenta, plantain, goat stew, madora/macimbi, dovi………………..each and every dish was opened and explained to the in-laws.

The final spread of dishes.

To ensure the man of the moment was served, Thaby took a few dishes, placed them on a cloth and together with the matron used her mouth to take the corners of the cloth so as to tie the dishes into a package. Using the mouth to perform this task, signified that the mouth would not be used to destroy the family through malicious talk, rather it would be used to build and bind. The matron showed Kata respect by washing his hands and before he could enjoy his meal, Thaby tasted each and every dish bundled to serve him. A symbolic pledge to always prepare food that is both nourishing and safe for all to consume….there will be no poisoning of the husband and his family in this marriage!!!!

Once the traditional preceedings were complete, we all sat down to meal filled with traditional delicacies. It was a beautiful event filled with symbolism and purpose while paying homage to the ancestors that came before us. Through it all, food was used to unite two souls and their families.

Our Mukwasha (Son-in-law).

To our mukwasha, be advised ” Mukwasha mukuyu usingaperi kudyiwa.” (You are a fig tree that must continue to produce). In other words, we will always ask for more. Welcome to the family. Thaby, “Watitsvata….ndichakutengera pata pata.” You are loved beyond measure (sob, sob, sniff sniff).

The auntie’s toast to a happy marriage.

Here’s to you, here’s to your health!

Although we know that fruits and vegetables contain essential nutrients and antioxidants that fight against chronic disease like hypertension, diabetes and certain forms of cancer, most of us do not consume enough of them to meet the World Health Organization’s recommendation of 400g a day.

If you are one of the many people struggling to meet the recommendations, here are some simple things you can do to get yourself on track. Read more

Note: This article which I wrote for Her Zimbabwe (www.herzimbabwe.co.zw) answers the commonly asked questions about an African favorite. Known as Sadza, Nshima, Ugali, Posho, Pap, fufu etc. it is a staple in many households but the age of dieting has made it a villain. But is it really the culprit of excess weight gained?  

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.

Is sadza healthy?

My Sekuru (grandfather) always used to tell me the pretty, soft, white stuff that we served with relish was not sadza but an imitation of the real thing. At that time, I thought it was old age speaking, but now I understand what he meant.  Carbohydrates (carbs) are the major nutrient in sadza and they can help to maintain weight, improve blood sugars, prevent certain cancers and promote satiety.

Healthy carbs are those that are minimally processed and high in fibre. For my Sekuru, “real” sadza was made from millet, sorghum and straight run maize meal (mugaiwa). Pre-teen me, however, associated those grains with a rural, primitive lifestyle and wanted the super refined, soft, white sadza. Sekuru was right; the fluffy white stuff that I preferred went down so smoothly because it was highly refined – a process that removes most of the vitamins and minerals of the whole maize grain.

Even though the government mandated that some essential nutrients be added back to the refined maize meal, it still remains nutritionally inferior since fibre is still missing and not all the other nutrients are added back. Sadza, whether it is “super refined” white, “mugaiwa” grey or “mhunga” (millet) brown, is healthy as it provides carbohydrates and energy to the body. However, the refined “white” sadza that most of us prefer is not the best choice as much of the nutrition has been stripped from it. To ensure maximum nutrition, choose the least refined grain available: the darker the grain, the better the nutrition.

Is sadza fattening?

So, if sadza is a carb…then it must be fattening, right? Well, not so fast.  Carbohydrates have been the unfortunate villain of a weight loss industry that has labelled them as being the “bad” nutrient. But in case you have not received the memo, let me share the news with you, “Carbs are NOT fattening… excess calories are!”  Weight control is about ensuring a balance between calories consumed (what you eat) and calories burnt (what you use). Too many calories equal weight gain, too few calories result in weight loss and just the right balance equals weight maintenance.

There are however, some lifestyle choices that contribute to our ever-expanding waistlines:

1. We eat the same size portions as we did 20 years ago and yet we are now less active (eating more; burning less)

Our lives today have been enhanced with the luxuries of modern technology and entertainment. We sit in front of televisions and computers for hours on end, drive to most places, dread exercise and yet we eat the same amount of food (if not more) as we did when we were a lot more active – walking everywhere, working in fields from dawn till dusk, playing “Christopher Columbus” and “sweetie”, you get the picture.

2. We serve sadza with large portions of meat and little vegetables 

The taste of sadza is only as good as the relish it is served with and so to make sure that every morsel that enters our mouth is loaded with flavour, we pack our plates with plenty of relish. Unfortunately, the increased availability of animal protein has led to a reversal of our vegetable to meat proportions. Instead of using meat as flavouring for the vegetables, we now use the vegetables to add flavour to the meat.  Animal products contain more fat (and calories) than vegetables and, coupled with the lack of exercise, our calorie-exercise ratio is thrown off balance.

3. We use maize meal that is highly refined and low in fibre 

Fibre curbs hunger by promoting satiety. In fact, when it comes to fighting the battle of the bulge, studies continuously demonstrate that people who consume enough fibre tend to have healthier body weights than those who do not.  Tanzanian Food Composition Tables show that people who consume millet with sorghum-based “ugali” (sadza) consume 22 percent less ugali than those that eat maize meal-based ugali. The difference in portion size can directly be credited to the fibre content of the millet with sorghum.

The higher the fibre, the smaller the portion thus the greater the satiety.

The right proportions of starch, vegetables and protein will ensure a balanced diet (Photograph courtesy The African Pot Nutrition)

Is sadza good for diabetics?

There is a fallacy that diabetics should not have any carbs because carbs increase blood sugars. One of the most effective methods for controlling blood sugars is to ensure the adherence to a healthy, well-balanced diet. Carbohydrates are part of a healthy meal plan and the body’s preferred source of energy. It is okay for a diabetic to have sadza but what is important is the portion size, the type of maize meal used and meal balance.

Since blood sugars respond directly to the amount of food eaten, portion control is essential. The bigger the portion, the greater the spike in blood sugars. A simple method of estimating portion size is the “Plate Method” which recommends that 1/2 your plate be fruits and/or non-starchy vegetables (tsunga, broccoli, covo and the like), 1/4 be protein foods (beans, chicken, fish etc)  and the other 1/4 sadza. Remember, it is a plate, not a platter and if the sadza portion exceeds the size of 1 1/2 fists, then the portion may be too large. (Those with larger fists get a bigger portion of sadza, which also correlates with their possible higher caloric needs.)

The bottom line

• Go for the whole grain. The further away from white, the higher the fibre, the healthier the grain and the better the nutrition. This is especially important for people with diabetes as the fibre in the grain helps control blood sugars.

• Watch your portions. If your portion size is larger than 1 ½ fists…you may be eating too much.

• As a rule of thumb: make half your plate vegetables and/or fruit; a quarter meat; and the other quarter sadza.

•Enjoy sadza! For what it’s worth, refined maize meal does not contain less nutrition than the white rice and regular pasta that we may want to substitute it with.

Nutrient information for weight watchers:

Maize sadza (no specific mealie meal type)

Kcal (KJ) – 123.8 (515.2)

Protein (g) – 2.7

Fat(g)  – 1.2

Total carbs(g) – 25.6

Fibre (g) – 2.4

Average portion size (g)/ Calories Consumed – 450/ 557

Maize + sorghum sadza*

Kcal (KJ) – 110 (460)

Protein (g) – 3

Fat(g) – 0.9

Total carbs(g) –  24.7

Fibre (g) –  4.3

Average portion size (g)/ Calories Consumed -350/385

Sorghum + millet sadza*

Kcal (KJ) – 112 (468)

Protein (g) – 3.4

Fat(g) – 0.9

Total carbs(g) – 24.7

Fibre (g) – 4.3

Average portion size (g)/ Calories Consumed – 350/392

* African Pot Recommended

(Source: Lukmanji Z., Hertzmark E., Mlingi N., Assey V., Ndossi G., Fawzi W., Tanzania food composition tables. MUHAS-TFNC, HSPH, Dar es Salaam Tanzania- 2008)

My taste buds must have done a happy dance this last weekend. While I was at the Farmer’s Market, I saw a man selling mulberries, a fruit that is extremely rare in the USA but popular in Africa and some parts of Asia. As I popped the fruit in my mouth, I was flooded with memories and began to tell the farmer tales from my childhood. I recounted the many times that I walked into the house with mulberry stained hands, clothes and teeth and then try to lie to my parents by telling them that I was at a friends house doing homework. I told him about my tree climbing lessons and how many bruises my brothers and I got merely from trying to reach that branch that hung heavy with fresh,  juicy, ripe fruit.  Before I left, I taught how to  remove mulberry stains on clothing and fingers by rubbing raw mulberries on the stain and then washing as usual.  He gave me my fruit and I left, happy as a clam.

Prior to this day, it had been over 20 years since I last had a mulberry. Like many living in the diaspora, I had learnt to use blackberries as an acceptable substitution for mulberries, but there is a difference:

1. Blackberries grow on bushes, mulberries on trees
2. Blackberries are deep purple to black, mulberries can be purple, red or white
3. Blackberries are picked without the stem, mulberries have the stem
4. Mulberries can leave stains, blackberries generally do not stain.
5. From a nutrition standpoint, they both are great sources of magnesium, fiber, vitamin A, vitamin K, antioxidants and potassium. Blackberries however are higher in folate than mulberries

At approximately 43 calories per 100g serving, mulberries are a wonderful choice for a fat free, delicious, healthy food item. Do you have mulberry and blackberry memories of your own? If so, please share.

Here’s to your health!

Wondering what to do with the left over brown rice in your refrigerator?  Try this traditional Zimbabwean recipe and you might find yourself making more brown rice than you need just because you want the leftovers. It also works well with Madagascar Pink Rice or Red Rice.  Serve it with your favorite stew, veggies or simply eat it alone…..it is ridiculously easy, delicious and Vegan friendly!

Ingredients are simple, brown rice ( left overs) and peanut butter ( 1 Tablespoon per cup of rice) and water (1/4 cup for each cup rice).

Over medium heat, mix peanut butter and water into a smooth paste and bring to a light simmer

Add the rice to the simmering peanut butter

Stir and mix until well blended

Serve hot and enjoy.

Click to view slideshow.Okay, I admit it. I love, love, love chips! Not french fries but chips! Not the packaged type….those are crisps….I love chips. The “British” type of chips, douzed in  malt vinegar and salt. Yummy!!!  As much as I love them…the fat  that they are fried in does not love me back and so whenever I have a hankering for a taste of chips, I make my own”low fat” chips by lightly drizzling cut potatoes with oil and baking them in a very very hot oven. This very simple recipe skimps on the fat and not on the taste.

You will need:

Potatoes, Oil and Paprika (that’s it). Oh and whatever you like to season your chips with.

Peel the potatoes (or leave the skin for a boost in fiber).

Cut the potatoes lengthwise

And then lengthwise again. (Like chips!)

 Pat potatoes dry with paper towel

Lightly drizzle cut potatoes with oil

Sprinkle the oiled potatoes with paprika and toss until potatoes are evenly coated

Bake in a very hot oven of at least 400F (204C).  If you like your chips crispy go up to about 500F (260F).

Cook for about 20-30 minutes. Season while hot (the potatoes absorb the flavors better while they are hot). Enjoy!

Fact: When it comes to egg nutrition, there is no difference between white and brown eggs. According to the Egg Nutrition Council, the color of an egg’s shell is a reflection of the breed of hen. White shelled eggs are produced by hens with white feathers and white ear lobes while brown eggs are produced by red hens with red ear lobes.  Why then is the price of brown eggs sometimes higher than that of white eggs? Generally, red hens are larger than white hens and require more feed therefore their price tends to be higher.

Eku writes:”  I have this very lazy feeling in the morning, I have to force myself to get up and make myself go running . What can I do to give myself a boost or just to have the energy to do things. Other than old age, give me something else.”

The dietitian says:

Related articles

• Ten Reasons to Consult an RD (askmaryrd.com)
• 5 Ways to Change Your Morning Routine for Better Sleep (sleepoptionsmattress.wordpress.com)
• Discussions with a Dietitian: Sugary Foods (lass.org.uk)

A recent study documented what many African elders have long known; traditional diets are healthy and protective against disease. Unlike many from the generations that follow them, most of the elders in traditional African societies are the epitome of health and suffer none of the chronic diseases that are rapidly increasing on the continent. Ask for their secret and they are bound to credit their diets and lifestyle.  There is now a growing body of evidence showing a correlation between the rise of chronic diseases like diabetes, hypertension and various forms of cancer with the transition from traditional foods to western type diets of inferior nutritional quality.

However, to say that there is a single African diet would be a complete fallacy. African cuisine is as diverse as the numerous people that inhabit the continent. Ingredients might be regional or shared across borders  but cooking methods often vary.  What these diets however do share are traits that make them amongst the healthiest in the world.

1. Plant Powered Nutrition

From starchy roots and tubers to delicate indigenous and foreign produce, plant foods are the cornerstone of traditional African diets.  Local, sustainable and mostly organic fruits are abundant and consumed regularly while meals boast hearty servings of foraged leafy green veggies. Sweet potatoes, amaranth, pumpkins, cowpeas and numerous other plants are cultivated for nutrition from both their leaves and fruit.  Many societies, reserve meat for special occasions and use it as a seasoning for hearty pots of vegetable stews rather than a center of the plate entrée.  Vegetable proteins like cowpeas, peanuts, melon seeds and a selection of legumes make up the bulk of the plate providing essential vitamins and minerals along with proteins healthy protein.

Plant based diets have been demonstrated to contain antioxidants and phytochemicals that lower blood pressure, reduce risk for heart disease, diabetes and some forms of cancer. In addition, they contain fiber which is vital for overall digestive health, optimal blood sugars and weight control.

2. Minimally Processed Foods

Visit a truly traditional African homestead and you would be pretty hard pressed to find supermarket bought, refined, packaged foods neatly stored on a shelf. Rather, you will see a variety of grains, dried legumes, seeds, nuts and tubers as well as dehydrated vegetables harvested from family run fields systematically stored in sacks. As needed, the family makes small withdrawals from these sacks and employs traditional processing methods like pounding and stone grinding to process the food. Unlike conventional food processing methods which often strip food of vital nutrients, these methods change the structure and appearance of food but retain the overall nutritional content. As a result, the food consumed is wholesome and packed with heart-and-gut-healthy fiber.

3. Just Right Seasonings

The cooking mantra is simple, “Limit the salt, season with herbs and spices and don’t forget the hot peppers”.  While this mantra ensures flavor and dimension to dishes, herbs, spices and peppers also contain vitamins, minerals and antioxidants that boast anti-inflammatory, antibacterial and antiviral properties. Unlike conventionally purchased spices which lose potency as they sit on store shelves for months, traditional spices are often used soon after picking allowing the user to glean as much benefit from them.

Besides herbs, spices and peppers, African cuisine, especially in the East and West employ fair amounts of palm oil and coconut. Previously viewed as bad for health, studies now suggest that both these foods may play a role in improving health and preventing disease.

4. Wholesome Food Preparation Methods

African cooking methods minimize the use of fats while retaining the natural flavor of food. Cooks steam foods in leaf wrappers, boil, grill, roast or bake with ashes. When foods are fried, only enough oil to cook the food is used thereby further reducing overall fat intakes. The Food and Agriculture Organization, states that a majority of cereal-based foods in Africa are processed by natural fermentation with wheat, rice, maize, barley, millet and sorghum being the most commonly fermented cereals.  Fermented foods are high in probiotics, the good bacteria credited with not only improving digestive health but strengthening the immune system thereby further reducing the incidence of disease.

5. Variety

African diets are filled with color from a wide array of food. From  Chakalaka to Mafe, Ugali to kenkey, there certainly is no shortage of healthy options. It is this diversity that ensures that the body receives all the vital minerals and vitamins needed to prevent chronic disease and promote optimal health and well-being.

Here’s to your health!

Someone left me a comment, “ko derere munobika here?” (“Do you cook okra?”) I laughed heartedly but when I went to the local store and saw fresh okra on the shelf, I knew I had to pay homage to my grandmother (gogo) while answering the question of the reader. “Hongu derere ndinobika ende sandi kunaka ikoko!” (“Yes, I do cook okra and it is delicious!”) But why okra? It is weird looking and slimy.  Turns out,this low calorie vegetable is filled with fiber, vitamin A, vitamin C, folate and vitamin K.  Kick up the heat with  fresh pepper, (I like peri peri peppers) and you add capsaicin which is touted as having heart protective qualities.  This is may be my grandmother’s recipe but many women in Southern and Eastern Africa prepare it this way too. Serve with sadza/ugali/fufu/pap/ nshima for a relatively low calorie meal.  Let’s get cooking.

Bring a little bit of water to the boil. Use less water if you like your okra thick. I highly recommend using less water as you can always add more at a later time. If you add too much water at this stage the okra may be too runny.

Add the sliced okra and tomatoes to the boiling water and beat with a fork (almost like you are beating eggs for scrambled eggs). If adding hot peppers, this would be the time to do so.

Beat okra  until “soup” consistency with minimal chunks of visible okra.( It should be like a drinkable liquid). If too thick, add water.

Serve hot with sadza/ugali/fufu/pap/nshima…..this is not something you want to eat with rice. Oh, and forks are not recommended!

Estimated Nutrient Content of Select African Okra Dishes

Beauty Secret from Zimbabwe (linahan nhjmun sonblog.wordpress.com)

Sources: Lukmanji Z., Hetzmark E., Mlingi N, Assey V., Ndossi G.,, Fawzi W. Tanzania food composition tables. MUHAS-TFNC, HSPH, Dar es Salaam Tanzania 2008; South African Food Composition Tables,

Disclaimer: The nutrient composition of food is based on current published food composition data and is accurate to the best of our knowledge.  This information should be used for personal use and does not replace the advice of a well trained professional.

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!

Related articles

• It’s All About The Portion Size (docmatthew.com)
• Is african food healthy? (inspiringhealthylifestyles.wordpress.com)

Nhopi- (Mashed Pumpkin with Peanut Butter)

Throughout Africa pumpkins are enjoyed in a variety of ways but one of my favorite is in a traditional Zimbabwean dish known as Nhopi- mashed pumpkin with peanut butter.  Yes, it may sound like a weird combination but if you like peanut butter and pumpkin, you will love Nhopi dish.  As a child, I indulged in this as an afternoon snack but it is also a great side dish for a main meal. If you do not have pumpkin, Butternut Squash will do.

Why Pumpkins Rock

Pumpkins are low in calories and fat but high in vitamins and minerals. The orange color is indicative of beta carotene an antioxidant which can be converted to vitamin A.  Beta Carotene  and vitamin A have many health benefits  such as  skin repair, night vision, growth and development. In addition, they may protect against certain forms of cancer as well as help fight heart disease. Pumpkins are also a good source of fiber and potassium.

Per 245g (1 cup), cooked pumpkin provides:

Calories: 49                                                                         Carbohydrate (g) 12

Protein (g) 2                                                                         Fiber (g) 3

Calcium (mg)  37                                                                 Iron (mg) 1.4

Magnesium (mg) 22                                                           Potassium (mg) 564

Vitamin A ( IU) 2650                                                            Vitamin E (mg) 3

Folate (mcg) 21

Nhopi

You will need a pumpkin and peanut butter

Begin by washing the pumpkin and splitting it in half.  Scoop out the seeds and discard. (You may choose to save them if you like roasted pumpkin seeds which make a delicious high protein snack)

Place halved pumpkin upside down in an oven proof dish and add about a cup of water. Put in oven and bake at 375°F (190°C). (You can also boil the pumpkin on the stove top, I however prefer to bake them as boiling can sometimes add excess fluid to a pumpkin giving it a softer consistency).

Bake until pumpkin is soft. Scoop out the flesh.

Add peanut butter to the scooped pumpkin and mix well while mashing to desired consistency. If mixture is too thick, add milk until desired consistency is achieved.

Related articles

• Pumpkin: Not just for carving (djyum.wordpress.com)
• How to Stay Well (and Warm) this Season: Spiced Pumpkin Chai (greenster.com)
• 12.4.12 Tasty Tuesday: Peanut Butter Pumpkin Cookies (dogdaz.com)

The Chef and The Dietitian

When Chef Marcus Samuelsson (Chef)  walked on stage to address my colleagues and I at a convention, I was uncharacteristically star struck. I sat as close as possible to the stage and on several occasions found myself nodding in agreement and clapping, even when no one else was.  As an immigrant, I  resonated with some of his experiences and felt extremely proud to hear the story of how a young Ethiopian man, adopted by a Sweedish couple, came to be one of the world’s most renowned chefs.

His presentation was “Brilliant” (yes, BRILLIANT) and here are 5 of the most poignant points he shared.

1. Eat with a spiritual compass.
   Much like many of us from the developing world, food and family played a central in Chef’s upbringing. At a young age his adoptive family taught him how to “Eat with a spiritual compass”- Eat locally, seasonally, preserving for later months and selling surpluses while taking care of others and being mindful of waste.  His parents taught him to pick berries and edible mushrooms. An uncle showed him  how to fish, cook a portion of the catch for the next meal,  share some with neighbors, smoke some for later before selling the surpluses to the highest paying customers.  His grandmother played a central role in his passion for food as she instilled in him the rules of the kitchen and a desire for cooking and converting  leftovers into meals for days to come.

“Eating with a spiritual compass” begins at a young age. Get kids involved in the kitchen at a young age.

2. Cook For Yourself (and others of course)

Eating with a spiritual compass however begins in the kitchen and can only be easily navigated if people know how to cook. In today’s world of microwaves, fast food and artificial flavors, cooking is a skill that is disappearing rather quickly.  I was fortunate enough to have a mother who believed in teaching her children life skills and by age 7, I was standing on a stool, with a “grown up” next to me of course, helping prepare the family meals. By 9, I was independently preparing dinner. Sadly, the value of cooking and transferring of this essential skill is rapidly disappearing in Africa and the rest of the old. Many girls (and dare I say adult women) do not know how to cook. Fortunately, the internet has many food bloggers sharing their skills and it is never too late to learn, even from a stranger.

On one my my travels, I could not resist Chef’s famous fried chicken from Uptown Brassierie in New York’s JFK Airport

3. Dream big                                                                                                  Chef told what has become my  favorite story about will. When told that he had a better chance of owning his own restaurant in the US, he wrote to the only 2 people that he knew in the country- Oprah and David Letterman- both powerful TV talk show hosts. They did not write back to him but he still pursued his dreams and worked to make them reality. Years later, Chef is recognized as being the youngest ever Chef to receive 3 Stars from the prestigious New York Times. He owns several restaurants including the legendary  The Red Rooster in Harlem, New York. In addition, although he never heard back from Oprah, he has had the pleasure of cooking for her and distinguished guests like President Barack Obama. Dreams do come true! Write them down, live them, be them

4.   Live a purpose driven life                                                                                        As you make your journey to the top, always remember to ask what you can do that has meaningful purpose. Today, Chef is instrumental in bringing farmer’s markets to inner city New York,  providing access to fresh, healthy, culturally appropriate ingredients to people who otherwise would not have them. (Think eating with a spiritual compass). In addition to bringing people from all walks of life to Harlem, 75% of the Red Rooster’s workforce lives in Harlem- providing a means for them to be breadwinners  fruits and vegetables to the inner city  New York areas he works and lives in.   In addition, he reaches out to the children by offering a regular, free cooking class.

5.  Give back                                                                                                               Chef’s purpose driven life extends beyond the streets of Harlem into the villages of Ethiopia. By procuring most of the spices used in his restaurant from Ethiopia, he provides a source of income for people in his home country. The money goes a long way with safe water running in neighborhoods and an increased focus on the education of the girl child. Since we know that educating the girl child is one of the most effective ways of reducing poverty, the effects of Chef’s interactions with the communities he works with will be felt for years and generations to come.

That afternoon, I left the conference with a renewed sense of empowerment. I immediately purchased the audio version of his book, Yes Chef! and listened to it all the way home. A few days later, I dined in one of his restaurants and purchased his cookbooks where I am expanding my list of favorite recipes to share with my family and friends so that they too can eat with a spiritual compass.

Thanks Chef. You inspire me!

Here’s to your health!

If you are a mom who struggles with getting her kids to eat well, rest assured that you are not alone. Food is one of the first things that kids realize that they have control over and therefore use it to demonstrate autonomy, creating meal planning nightmares for parents. Fortunately, the healthy eating battle can be a little easier to fight than it appears to be. An August 2014 position paper published by the Academy of Nutrition and Dietetics indicates that there are a few things that you can do to help your child develop healthy eating habits that will last a lifetime. Find out how here.