EGG TOAST BEANS AND GREEN GRAMS STEW FISH STEW WALI WA NAZI MASHED POTATOES MATUMBO RECIPE BANANA AND MEAT

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2 Table of Contents BIRYANI RECIPE FRIED RICE... 7 SAMOSA... 8 MANDAZI SOFT CHAPATI BEEF IN COCONUT CURRY SAUCE PILAU ROASTED MBUZI MATUMBO FRY OMENA COCONUT RICE NGUMU COCONUT PIE NYAMA CHOMA PANCAKE FRIED FISH BIRYANI RECIPE MATOKE WITH BEEF MUKIMO KACHUMBARI FRUITS SALAD PIZZA UGALI SUKUMA BEEF STEW BHAJIA CHIPS ROASTED NDUMA VEGETABLE SALAD

3 EGG TOAST BEANS AND GREEN GRAMS STEW FISH STEW WALI WA NAZI MASHED POTATOES MATUMBO RECIPE BANANA AND MEAT SOUP BANANA CAKE FRENCH BEANS STEW MUTHOKOI POTATOE CRISPS PUMKIN DESSERT SPAGHETTI

4 BIRYANI RECIPE KG chicken 1 tablespoon oil 1 small red onion 1 teaspoons garlic paste 1 teaspoons ginger paste 1 tomato chopped finely 1 3 cup yogurt 1/2 teaspoon chili powder 1 teaspoon garam masala 1 teaspoons salt black pepper in grinder 2 tablespoons fresh dania/coriander/cilantro stalks (The leaves will be used to garnish after cooking) 2 cups basmati rice 3 cups water To Marinate Chicken Season the chicken with salt, black pepper and chili powder before cooking, add the yogurt, 1 teaspoon of ginger and 1 teaspoon of garlic and 1 tablespoon of dania/cilantro. Let it marinate for a few minutes as the chicken comes to room temperature or better yet overnight for better flavor. Soak rice for half an hour. To Pre Cook The Rice Add 1 2 teaspoon of salt to the rice, bring the water and rice to a boil, reduce heat to very low simmer and cook for about 10 minutes. Set aside. To Cook Chicken Pat dry the chicken using serviettes, heat sufuria and add the oil then add the chunks of 4

5 chicken and brown them on medium heat, about 4 minutes per side. remove and set aside. To Make Biryani Sauce 5

6 To same sufuria add the onions, ginger and garlic, tomato and dania/cilantro, brown slowly for about 3 minutes. Add the garam masala, let it toast in the pan for about 1 minute then add 1 cup of water. Now deglaze the pan scraping the bits on the bottom of the pan will ensure they get into the sauce and the food to improve taste. 6

7 FRIED RICE 3 cups cooked rice 1 teaspoon extra virgin olive oil or extra virgin coconut oil ½ teaspoon unsalted butter 1 small red onion, diced 1 small carrot, finely grated 1 small tomato chopped finely 1/2 cup fresh peas 1 tablespoon of chopped leeks 2 Tablespoons soy sauce 1 eggs, lightly beaten 1 tablespoon of dania/cilantro stalks, finely chopped 1 tablespoon of fresh mint, chopped (optional) ⅓ teaspoon of cayenne pepper (you can use less if you don t like it spicy) A pinch of sea salt Preheat a large frying pan or wok to medium heat. Add the olive/coconut oil and butter let the butter brown, about 1 minute, then the leeks, onions, tomato, dania/cilantro and peas.. Slide the onion, leeks, dania/cilantro, peas and carrots to the side, and pour the beaten eggs onto the other side. Season with a pinch of sea salt. cayenne pepper Using a spatula, scramble the eggs. Once cooked, mix the eggs with the vegetable mix. Add the rice to the veggie and egg mixture. Pour the soy sauce on top. Stir and fry the rice and veggie mixture until heated through and combined. Add the fresh mint now if desired. 7

8 SAMOSA For Samosa Pastry 1 cup sifted all purpose flour pinch of salt black pepper in grinder 1/2 teaspoon of unsalted butter cup of cold water For Beef Mince 500g Beef mince 1 tablespoon extra virgin coconut oil small chopped red onion 2 tablespoons of chopped dania/coriander stalks 1 teaspoon crushed garlic 1/3 cup fresh spring onions chopped (optional as they are seasonal ingredients) 1 2 teaspoon garam masala 1 4 teaspoon sea salt Black pepper in grinder water, 1/3 cup 1. To make pastry combine warm water, butter, salt, black pepper and knead for a few minutes. Cover 2. Heat the oil in pan and brown the beef mince, about 15 minutes while stirring occasionally so it does not burn. Set aside. 3. Sweat the ginger, onion, garlic for about 4 minutes on medium heat. 4. Add the spices and toast them for about 1 minute to release flavour. 5. Add the browned beef minced, a little bit of water and deglaze. 6. Simmer covered for about 15 minutes on medium heat. 7. Leave to cool 8. Roll out the pastry into round shapes, cut in half and add the filling like so. 8

9 9. Seal gently, heat oil on medium heat and fry them 9

10 10. Serve with hot tea or a cold beverage 10

11 MANDAZI 3 cups of all purpose baking powder baking soda warm milk 2 eggs salt black pepper lemon zest whole cardamom seeds vegetable oil 1. Sift 3 cups of all purpose, using a strainer, sifter or fork. 2. Add the baking powder and baking soda as the two work hand in hand to give a better rise 3. Add the warm milk, 2 eggs, salt, black pepper, lemon zest and whole cardamom seeds, mix gently making a slightly soft dough, just like a chapati. 4. Cover with cloth and leave to sit for at least 30 minutes, it gets so much better with time and you can keep the dough in the fridge/freezer and use it later to great effect. 5. Heat some oil in a sufuria over medium low heat and roll the dough on a floured surface. Cut into small 1 inch squares and then fry for about a minute per side. 6. Remove and place on a kitchen paper towel to absorb the excess fat. 11

12 SOFT CHAPATI 1. Sift 4 cups of all purpose flour or whole wheat/attamark flour (it makes soft chapatis too using this recipe) 2. Season with sea salt, black pepper and a little sugar (Optional) 3. Add 3 tablespoons of sunflower oil or vegetable oil and then the hot water 4. Stir with a spoon as the water will make the oil really hot, for about 1 minute and then start kneading 5. Knead for about 7 minutes adjusting the flour or water as you are looking for a moderately soft dough, not too soft though. 6. Cover and leave to sit for at least 30 minutes but ideally 4 5 hours for the best flavor and texture. 7. Flour the surface and roll them thin while heating your pan medium heat with some oil 8. Cook each side without touching, for about 4 minutes per side. 9. Put in a brown paper bag and leave inside the hot pot to finish cooking with the steam which makes them taste great, about 20 minutes more. 12

13 BEEF IN COCONUT CURRY SAUCE 1. Season beef pieces with sea salt or natural Himalayan salt, freshly ground black pepper, cayenne pepper (the cayenne here is for flavor and not heat so it can be even used with kids and people who don t like spicy food but you can add more if you want more heat) and curry powder. 2. You can start cooking right away but if you give the seasonings more time to work their magic they will massively improve the flavour and texture of the meat. Preferably overnight or 24 hours. 3. Heat sufuria over medium heat and add 1 2 teaspoon extra virgin coconut oil and 1 3 teaspoon of unsalted butter, let the butter brown then add the meat pieces without overcrowding the pan, you can do this in batches as it develops a lot of flavor and color to the meat hence a vital step. 4. after browning the meat for about 4 minutes of each side, remove and set aside. 5. In the same sufuria, add the crushed garlic, crushed ginger, chopped cherry tomato, onion, leeks and rosemary. 6. Over medium low heat let them cook a little to release the flavors and then add your curry powder, toast for about a minute then add water, then the coconut milk. 13

14 7. Bring to a simmer and cook for about 30 minutes (or until meat is soft) while covered 8. Remove from heat and garnish with a few chopped dania/coriander and mint leaves 14

15 PILAU The secret to great pilau is using brown rice which cooks slow so it won t overcook. Brown rice will also add some flavor as it taste much better than white hence making your pilau even more delicious. 1 teaspoon of extra virgin olive oil 1 tablespoon of unsalted butter 1 cup brown rice Turkey/Chicken pieces 2 cups water 1/3 teaspoon sea salt or Natural Himalayan salt Freshly ground black pepper, about 1/4 teaspoon 1 teaspoon of crushed garlic 1 teaspoon of crushed ginger 1 chopped tomato Finely diced red onion, 1 teaspoon 1 chopped stalk of celery chopped dania stalks about a teaspoon chopped leek, about a teaspoon 2 large potatoes, quartered Method 1. Soak the brown rice 1 hour before cooking. 2. Heat oil and then add the butter on medium heat. Brown turkey/chicken pieces about 4 minutes per side, set aside and lower the heat. 15

16 3. Add the garlic and ginger there everything else and sweat on medium heat while stirring occasionally, about 5 minutes 4. Add ground pilau masala then toast on a dry spot on the sufuria, this will release the oils and flavor. 5. De glaze with the soaking water, it contains nutrients and flavor as well. 6. Add the rice and browned turkey/chicken pieces then bring to a boil, reduce to medium heat and simmer without lid for about 30 minutes or until the liquid is almost fully evaporated. 7. Cover, lower heat and cook slow for another 20 minutes. 8. REST FOR AT LEAST 15 MINUTES WITHOUT UNCOVERING. Very crucial step this one. 16

17 ROASTED MBUZI 500g mbuzi/goat ribs 1 3 teaspoon sea salt Few grinds opf black pepper cayenne pepper, 1 4 teaspoon Extra virgin coconut oil Unsalted butter, 1 tablespoon 1. Heat cast Iron pan/heavy base pan over medium heat and preheat oven to 200 degrees celsius 2. Brown The Ribs on flat side first, about 5 minutes without touching and then flip, add the butter, spoon it over the meat and then brown it more for about 4 minutes then put it in the oven, about 40 minutes and it will be well done. 17

18 3. Rest about 5 minutes so that the juices can relax and settle. If you cut immediately, the juices will run off and you will be left with dry meat. 18

19 MATUMBO FRY 1/2kg Matumbo (tripe) washed thoroughly and cut into small pieces 2 cherry tomatoes tomatoes 1 small red onion 1 clove of garlic freshly grated or crushed 1 teaspoon of freshly crushed stalks of 1 bunch dania/cilantro, finely chopped Fresh parsley stalks (optional) 1 2 cup green olives (optional) Mixed colored peppers, about a teaspoon of each 3 colors 1 tablespoon extra virgin olive oil 1 2 tablespoon unsalted butter Fresh parsley stalks (optional) 1 2 cup green olives (optional) Salt to Taste Water Method: Boil matumbo for at least 2 hours or until tender. On a separate pan fry onions until golden brown. Put little oil as matumbo is usually very fatty. Add Garlic and turn. Add tomatoes and turn for a minute. Add dhania followed by salt then chilli if you are using. add matumbo. Since matumbo is already fully cooked, just boil for 5 minutes. 19

20 OMENA 1 cup of dried omena, rinsed thoroughly Extra virgin olive oil/vegetable oil, 1 tablespoon Unsalted butter, 1 teaspoon Crushed garlic Crushed ginger Dania Fresh green chili 1 green fresh lemon 1. Heat your pan on medium heat and add the washed omena, with a little bit of water (about 5 tablespoons) so that you boil it just gently. Then when the water is evaporated add the oil and butter, toss and let it brown for about 3 minutes then flip and brown the other side. 2. Add crushed garlic, crushed ginger, chopped dania stalks, fresh green chilli (deseeded optional), about 1/2 teaspoon of fresh lemon zest and the juice of one medium size lemon, this will bring down any fishy aroma and add more good flavor 20

21 3. Add your thoroughly cleaned omena and fry for about 3 minutes on medium heat while tossing it gently. 4. Add a little bit of water slowly and deglaze the sticky bits from the bottom of the pan this is where the flavour is. 5. When finished cooking add a little more fresh lemon juice 6. Serve with ugali and sukuma 21

22 COCONUT RICE 2 cups of white pishori rice 3.5 cups of water salt, 1 4 teaspoon 1 teaspoon extra virgin coconut oil dessicated Coconut 1. Soak white rice in double the volume of cold water, about 30 minutes. 2. Add some salt and bring to boil. 3. Add dessicated Coconut flakes and 1 teaspoon extra virgin coconut oil 22

23 4. reduce heat to very low and simmer for about 14 minutes. 5. Leave the coconut rice to rest for about 5 minutes before serving 23

24 NGUMU 1 2 kg all purpose flour 1 3 teaspoon salt 220 ml milk 1 egg 100 g sugar 2 teaspoons baking powder 1 4 teaspoon baking soda 30 g unsalted butter or margarine 1 teaspoon cinnamon powder 1. Add sugar, baking powder, vanilla sugar & butter to the flour. Rub the butter/margarine in with fingers & mix well, so there are no lumps. 2. Mix the beaten egg with the milk and add them to the above mixture & knead well. In case the dough is sticky, add some little flour. 3. Cover and let it rest for about 30 minutes 4. Roll the dough to a thickness of about a centimeter, if necessary on a lightly powdered board and cut into shapes of your choice. 5. Heat some oil over medium low heat. The oil should NOT be too hot, or else they will brown too fast and the center will be undercooked. About 4 minutes. 6. Enjoy, like in many parts of East Africa, with a cup of tea or coffee. 24

25 COCONUT PIE For pie crust 1 cup all purpose flour, sifted 1 tablespoon unsalted butter 1 2 teaspoon baking powder cup ice water For Pie filling 4 tablespoons (1/2 stick) butter, melted 2 eggs, beaten 1 tablespoon all purpose flour 3/4 cup sugar 1 (3 1/2 ounce) can shredded sweetened coconut (about 1 cup) 1 cup coconut milk 1. To make pie shell combine 1 cup flour, pinch of salt, 1 2 teaspoon baking powder, 1 tablespoon unsalted butter and cup ice water. Knead thoroughly and set in the fridge or a cool place 2. Remove dough from fridge at least after 30 minutes, roll out into pie tin and bake it as is for about 15 minutes 180 Degrees Celsius. 3. Removed baked pie crust from oven and add In a large bowl, combine melted butter, eggs, flour, sugar, coconut, and milk. Pour into pie shell. Bake until firm, about 45 to 60 minutes. 25

26 NYAMA CHOMA To make great nyama choma, you have to be patient. First in quick curing the goat ribs then slow roasting it on the charcoal grill/jiko. 1/2 teaspoon of sea salt a few grinds of black pepper 1 2 teaspoon chilli flakes extra virgin olive oil 2 cups of warm water with 2 teaspoons of sea salt 1. Season you goat ribs with very little sea salt, black pepper, chilli flakes and then refrigerate for at least 24 hours. This helps to soften the meat and add more taste. 2. Remove from fridge about an hour before grilling the meat, brush it with extra virgin olive oil or vegetable oil then brush the grill with oil too so that the meat does not stick. 3. Build your fire in two zones, one should be medium heat (more charcoal) and the other side of the fire should be low heat. (less charcoal) 4. Start by browning the ribs on the medium high heat zone, about 5 minutes or until charred. The black/char color is the best flavor you can get on meat and it is not burnt, just charred. Hence the name, nyama choma. 26

27 5. After browning transfer the ribs to the low heat zone where it will cook with mostly by the smoke and low flame, about 30 minutes per side for well done meat. Basting it with the warm salty water occasionally which acts as a brine that helps add flavor and tenderize the meat even further while keeping it juicy. About 15 minutes per side for medium rare. Serve with kachumbari 27

28 PANCAKE 1 cup sifted flour pinch of salt 1 egg 1 2 cup milk 1 teaspoon baking powder, 1 teaspoon vanilla essence 1 teaspoon cinnamon powder vegetable oil for cooking 1. Mix 1 cup sifted flour with pinch of salt, eggs, milk, baking powder, vanilla essence and cinnamon powder 28

29 2. Set aside for a few minutes and then cook on a non stick pan, medium heat with a little vegetable oil for about 3 minutes per side 29

30 FRIED FISH Pinch of Salt Tilapia fillet, about 200g 1 cup flour (season the flour and egg too with salt) 1 egg beaten 1. Season tilapia fillet with salt 2. Dredge it in flour, eggs, flour then eggs again 3. heat pan over medium heat and add some vegetable oil 4. Fry the fish each side about 5 minutes each, turning it only once, best if using a non stick pan 30

31 5. Rest for about 3 minutes 31

32 BIRYANI RECIPE 2 1 KG chicken 3 tablespoons vegetable oil 1 medium size red onion 2 teaspoons garlic paste 2 teaspoons ginger paste 2 tomatoes chopped finely 1 4 cup yogurt 1/2 teaspoon chili powder 1 teaspoon cumin powder 1 teaspoon garam masala 1 teaspoons curry powder 1 teaspoons salt black pepper in grinder 2 dried bay leaves 1 fresh green chilie/pilipili kali, chopped finely 2 tablespoons fresh dania/coriander/cilantro stalks (The leaves will be used to garnish after cooking) 1 tablespoon turmeric 8 cups basmati rice 15 cups water or chicken stock Season the chicken with salt, black pepper and chili powder before cooking, add the yogurt, 1 teaspoon of ginger and 1 teaspoon of garlic and 1 tablespoon of dania/cilantro. Let it marinate for a few minutes as the chicken comes to room temperature or better yet overnight for better flavor. Soak rice for half an hour. Bring the water and rice to a boil, reduce heat to simmer and cook for about 11 minutes. Set aside. 32

33 Pat-dry the chicken using serviettes or a clean cloth, heat another wide pan/pot and add the oil then add the chunks of chicken and brown them on medium heat, about 4 minutes per side. remove and set aside. Add the onions, ginger and garlic, fresh chili, tomatoes and dania/cilantro, brown slowly for about 3 minutes..add the garam masala, curry powder, bay leaves and turmeric, let it toast in the pan for about 1 minute then add 1 cup of water/stock. 33

34 MATOKE WITH BEEF beef pieces, about 200g onion, smal tomato small dania 1 bunch parsley 1 bunch matoke (cooking bananas) 2 cups when chopped and skinned 1. Brown your beef on medium heat with extra virgin coconut oil, about 5 minutes per side, set aside 2. Brown your onion, dania, tomato and parsley leaves, about 6 minutes on lower heat 3. Add some water and deglaze 4. Add the browned beef, chopped matoke, bring to a simmer and add your favorite spice mixes, simmer for about 20 minutes and remove from fire. 5. Add a few more dania leaves and serve 34

35 MUKIMO kahurura 1 bunch potatoes 5 medium sized peas, 1 cup salt, 1 4 teaspoon, pepper unsalted butter, 2 tablespoons 1. bring to boil 5 cups of water, add kahurura, potatoes, peas, fresh maize, salt, pepper and bring to a simmer. 2. Cook for about 20 minutes and drain excess water, add 1 tablespoon of unsalted butter and mash everything up to make mukimo 35

36 KACHUMBARI Mix chopped red onions, chopped tomatoes, chopped dania all equal parts. Add some fresh lime juice, salt and pepper FRUITS SALAD Add chopped watermelon, chopped green apple, chopped pineapple and fresh mint into bowl and serve fresh 36

37 PIZZA 1 3 cup water 1 tablespoon of instant dry yeast 1 tablespoon of sugar 1 cup flour pinch of salt extra virgin olive oil Pesto Pizza sauce Mozzarella 1. Heat 1 3 cup water and add 1 tablespoon of instant dry yeast and 1 tablespoon of sugar. Set aside for 5 minutes to activate the yeast. 2. Add sifted flour, pinch of salt, extra virgin olive oil and the yeast mixture, knead for a few minutes and set in a warm place, about 1 hours for it to rise. 3. Punch it down and cover again giving it time to rise the second time. 4. Rol into flat bread and blind bake, for about 15 minutes 180 degrees Celsius 5. ladle the sauce on the semi baked bread, add mozzarella cheese and your prefered toppings like pesto or anything you like like ham, bacon, chicken 37

38 6. Bake pizza for about 10 minutes and cool for 10 minutes 38

39 UGALI SUKUMA 4 cups of water 3 cups of ugali flour 1/4 teaspoon salt Black pepper in grinder 1 tablespoon unsalted butter Bring to boil 4 cups of water Add salt and black pepper and unsalted butter Add the ugali flour, make ugali and lower the heat, cook for about 20 minutes on very low heat, rest 10 minutes Sukuma 2 bunch of sukuma wiki, shredded 1 small red onion, cut into 1 iinch size Extra virgin olive oil, 1 teaspoon 1 teaspoon unsalted butter Heat your frying pan Add extra virgin olive oil and unsalted butter Add your 1 inch chopped red onions Add your chopped sukuma and season with salt and black pepper cook for about 2 minutes and serve immediately when bright green in colour 39

40 BEEF STEW The best way to add flavour to meat is to season it for a while, what we call a quick cure. The salt and spices slowly penetrate the meat and add great taste and make it more soft. It is also important to sear/brown the meat to add more flavour without adding calories. Good quality beef pieces cut from either ribs, T Bone or just any good steak. (The steaks usually are softer and taste much better but cheap cuts can work too but need more cooking time. Cuts like short rib, brisket, shin (osso buco) need much more time to cook, like 2 and 1 2 hours but they taste amazing after the slow cooking process. sea salt black pepper brown sugar garam masala extra virgin coconut oil unsalted butter beef bones garlic ginger tomato onion dania/cilantro extra virgin olive oil 1. Season the beef with sea salt, black pepper, brown sugar and a touch of garam masala 2. Heat a wide pan/sufuria over medium low heat and add some extra virgin coconut oil 40

41 3. Place the meat of the pan and brown all sides about 5 minutes each side 4. After browning the meat all through, remove from pan and set aside. 5. Lower the heat further and add crushed garlic & ginger, finely grated carrots, chopped tomato, quartered potatoes and dania/cilantro stalks 6. Add a teaspoon of unsalted butter and sweat them on low for about 8 minutes while stirring occasionally. 7. Add a teaspoon of cumin powder and let it toast so as to release the flavor, about 1 minute. 8. Deglaze the bits that stick to the pan with water or better yet stock. (stock is just like soup, you brown some beef bones and garlic, ginger, tomato, onion, dania/cilantro in some extra virgin olive oil, then add water, simmer for about an hour the longer the better). 9. Season with a little sea salt, black pepper and then taste and adjust if need be. 10. Bring to a simmer and cook uncovered for about 30 minutes if using steak cuts, 2 and 1 2 hours if using short rib, brisket, shin (osso buco). 41

42 BHAJIA Potatoes, about 200g 1 4 cup water 1 tablespoon turmeric garlic powder, 1 teaspoon paprika, 1 teaspoon cayenne pepper, 1 3 teaspoon vegetable oil for frying 1. Like the chips, soak them in ice water for about 20 minutes to reduce starch and make them crunchy. 2. Make batter with water, turmeric, garlic powder, paprika and cayenne pepper powder 42

43 3. Dip potatoes in batter and fry them once, col them and set aside 4. When cooled completely, dip them in the batter again and fry them this time with very high heat Season now and serve 43

44 CHIPS Chips or French fries usually have a lot of starch than you would like and that is why it is important to start by soaking them in ice water for about 20 minutes then pass them through running water for about a minutes. This step ensures you get crispy and delicious chips every time. Leaving the skin on the potatoes also help with the taste as well as nutrition as it has more fibre and nutrients around the rind of the potato. This technique applies to bhajia and potato crisps too The other secret used in hotels and restaurants is frying them twice. 500g of potatoes about 1 litre of vegetable oil or sunflower oil for a slightly healthier option. Sea salt black pepper in grinder About 5 cups of water with 2 cups of ice or ice cubes. 1. Clean the potatoes nicely with a soft brush if they are not cleaned by the grocery store and then chop them into finger like shapes or use the equipment/machine if you have one. 2. Soak them in the ice water for about 20 minutes then run them through running water for about a minute. 3. Pat them dry with kitchen paper towels or serviettes then heat your oil on medium heat for about 3 minutes. 44

45 4. Fry them once for about 5 minutes or until almost done. If you are making a lot chips do this in batches, if you fry them all together they will end up soggy and you want crunchy. 5. Cool them to room temperature on some kitchen paper towels to absorb the excess oil, about 20 minutes. 6. Next you heat the oil on very high heat for about 3 minutes then you fry them one more time to get them golden brown and delicious 7. Season with salt and black pepper and leave in kitchen towel to rest and cool. 8. Serve with kachumbari 45

46 ROASTED NDUMA Nduma/arrowroot water salt, 1 teaspoon Boil your nduma about 30 minutes in salty water Heat pan and add extra virgin olive oil and unsalted butter. pan-roast the nduma for about 5 minutes each side to get that amazing brown color which means flavor serve 46

47 VEGETABLE SALAD 2 cups of shredded cabbage 1 small red onion 1 small carrot 3 tablespoon mayonnaise 1 4 teaspoon sea salt apple cider vinegar, 1 tablespoon Few grinds of black pepper 1 teaspoon of honey 1. Shred the cabbage in your food processor or with a knife and finely dice the red onions. 2. Grate the carrots and set aside. 3. Make salad dressing with 3 tablespoon of mayonnaise, 1 tablespoon of apple cider vinegar, 1 4 teaspoon sea salt, few grinds of black pepper and 1 teaspoon of honey or sugar. 4. Pour the dressing over the vegetables and toss to mix well, serve fresh or refrigerate to let the flavors mingle, at least 30 minutes or so. 47

48 EGG TOAST 1 egg salt, pinch black pepper in grinder leftover bread (it is usually harder hence makes a better vehicle for this recipe) 1. beat the egg with some salt and pepper 2. dip the left over bread pieces in the beaten egg 3. Heat pan over medium heat, add extra virgin olive oil and a little unsalted butter, fry the toast for about 3 minutes per side 48

49 BEANS AND GREEN GRAMS STEW For Bean stew 2 cups of soaked beans 2 small garlic cloves 1 small ginger bulb 1 bunch parsley 1 stalk of lemongrass 1 small white onion 1 litre of water/stock 1 teaspoon salt A few grinds of black pepper for seasoning, not going to make it spicy Vegetable oil, 2 tablespoon Curry powder, 2 tablespoons when used this way. 1. Soak your dried beans overnight to soften them 2. Heat pan with oil and then brown slowly everything you have prepared except the leaves of the parsley. About 5 7 minutes on medium low heat. 3. Add the curry powder and then let that toast for a few seconds until it is very aromatic, then de glaze the pan with the water. 4. Add some salt and black pepper, bring to a boil, then simmer for about 45 minutes. Add the chopped parsley leaves after cooking and cover, rest about 10 minutes. 49

50 FISH STEW Pinch of Salt Tilapia fillet, about 200g 1 cup flour (season the flour and egg too with salt) 1 egg beaten 1. Season tilapia fillet with salt 2. Dredge it in flour, eggs, flour then eggs again 3. heat pan over medium heat and add some vegetable oil 4. Fry the fish each side about 5 minutes each, turning it only once, best if using a non stick pan 5. Rest for about 3 minutes 50

51 WALI WA NAZI Fresh coconut fruit, broken and grated, coconut water set aside White pishori rice, 2 cups extra virgin coconut oil salt, 1 4 teaspoon 1. Soak white rice in double the water for about 30 minutes 2. Add salt and bring to a simmer over medium heat 3. Add the freshly grated coconut and fresh coconut water, and extra virgin coconut oil reduce heat and simmer about 14 minutes 4. Rest for about 5 minutes and serve 51

52 MASHED POTATOES 3 cups of water 4 medium sizse potatoes 1 3 teaspoon salt black pepper in grinder 1 bunch dania few leaves or fresh rosemary unsalted butter, 2 tablespoons 1. bring to boil some water, add salt and pepper, and potatoes, cook for about 20 minutes or until they are almost soft. 2. Add a tablespoon of unsalted butter, 1 3 teaspoon of chopped fresh rosemary and 1 teaspoon of chopped fresh dania. Mash with a potato masher or mwiko 3. Serve 52

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54 MATUMBO RECIPE 500g matumbo/tripe (rinsed thoroughly) 1 tablespoon extra virgin olive oil 1 2 teaspoon unsalted butter 1 red onion 1 tablespoon of cilantro/dania stalks 3-4 garlic cloves, crushed 3 small cherry tomatoes Small piece ginger, grated 1 teaspoon curry powder 1 teaspoon ground cumin 1 2 cup of water sea salt black pepper in grinder 1. Boil your tripe until with ginger, garlic, dania/coriander and chili peppers until soft, about 1 hours on medium heat adding water if need be. This will tone down any aromas from the matumbo. Drain and reserve the liquid/stock 2. Heat pan, add the oil and butter then brown your crushed garlic, more grated ginger, cilantro/dania stalks and tomatoes. 3. Add your pre-boiled tripe/matumbo, a little water/stock and cook for about 15 minutes. 4. Garnish with the dania/cilantro leaves 54

55 BANANA AND MEAT SOUP The best meat for this soup is Kienyeji chicken as it cooks slow and yields awesome flavor when cooked for long. keinyeji chicken pieces, about 0.5 KG Cooking bananas, about 2 cups when chopped vegetable oil onions, small tomato, small dania, 1 bunch potatoes, 3 small water, double the amount of soup you want to make as the liquid reduces by half 1. Brown your chicken pieces in some vegetable oil, about 5 minutes per side on medium low heat. 2. Add your onions, tomatoes, dania, potatoes and brown them too, about 5 minutes then add water and bring to a boil, reduce and simmer for about 1 hour or even more times for more flavor minutes before finishing to cook, add the chopped cooking bananas now so as to avoid overcooking them, serve 55

56 BANANA CAKE 1 cup all purpose flour 3/4 cup sugar 50g butter, melted 1 egg, lightly beaten 1 teaspoon vanilla essence 1/4 cup (60ml) buttermilk (to make buttermilk simple combine 2 tablespoons of vinegar or fresh lemon juice with 1 cup of milk and let stand for a few minutes. 1/2 cup mashed banana 1. Preheat oven to 180C. Butter your baking pan 2. Sift flour into a large bowl. Stir in sugar, add allspice/cinnamon baking soda and baking powder. Set aside Add butter, egg, vanilla, milk and banana. Combine wet ingredients with dry ingredients 3. Pour into prepared pan. Bake for minutes or until a skewer inserted into centre comes out clean. Set aside in pan for 10 minutes to cool slightly. Serve warm or transfer to wire rack to cool completely. 56

57 FRENCH BEANS STEW garlic paste ginger paste leeks, chopped finely tomatoes, crushed onions, chopped coarsely dania stalks, chopped finely water, 2 cups 1. Start by browning of some garlic, ginger, leeks, tomatoes, onions and dania stalks. 2. Add your favorite spice mix and toast gently, about 1 minutes 3. Add some water, deglaze the pan and start building a sauce/stew in which the french beans will be cooked in 4. After about 10 minutes, add your french beans and cook for about 10 minutes on low heat to avoid over cooking them, you want them crunchy. 5. Add the dania/coriander leaves after removing from heat 57

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59 MUTHOKOI 1 cup Pigeon peas, soaked fresh maize, 1 cup onion, small tomato, medium, dania/coriander, 1 bunch 1. Soak your pigeon peas for at least 7 hours 2. Brown your garlic & ginger paste, add chopped onions, chopped tomato and chopped dania, sweat them for a few minutes on low heat. 3. Add curry powder and toast for about 1 minutes. 4. Add your soaked peas plus soaking water, add some fresh then simmer for about 45 minutes or until peas are soft 59

60 POTATOE CRISPS Few medium sized potatoes, sliced 1/8th of an inch thick on a mandoline 2 tablespoons distilled white vinegar vegetable oil salt slicer or grater, rinsed under cold running water and stored in water Drain potatoes. Combine vinegar and 2 quarts water in large saucepan. Bring to a boil over high heat. Add potatoes and cook for three minutes. Drain and spread on paper towel-lined rimmed baking sheet. Allow to dry for five minutes, moving potatoes around to get even drying. Meanwhile, heat oil in pan on medium heat. Add 1/3 of potato slices and cook, stirring and flipping constantly until potatoes release no more bubbles, minutes. Transfer crisps to a large bowl lined with paper towels, sprinkle with salt, and toss to coat (smaller chips may cook faster than large ones and should be removed from the oil as they finish). 60

61 PUMKIN DESSERT Pumpkin slice 1 cup (about 250g) of all purpose flour salt, a pinch black pepper, few grinds cinnamon, 1 teaspoon baking soda, 1 4 teaspoon baking powder, 1 teaspoon Fresh lime juice, 2 tablespoons butter, 1 2 cup sugar, 1 2 cup 1 cup milk 1. Boil pumpkin slice, drain and then mash into puree 2. Sift 1 cup (about 250g) of all purpose flour. 3. Add some salt, black pepper, cinnamon, baking soda and baking powder 4. Whisk your pumpkin puree, butter and sugar together, add some vanilla essence/extract, then add the fresh lime juice and milk and mix gently 5. Stir the dry ingredients into the wet ingredients but make sure to stir only a few times to avoid making the muffins heavy and doughy. 6. Butter your muffin pans, preheat oven to 190 Degrees Celsius. Bake them for about 23 minutes or until a skewer comes out clean when inserted into the pastry. 61

62 SPAGHETTI Spaghetti, 1 pack 200g ⅓ teaspoon extra virgin olive oil ¼ teaspoon sea salt Black pepper in grinder Water, about 4 litres in a tall sufuria 1. Bring to boil some water in a tall sufuria. 2. Add some sea salt, black pepper and a touch of extra virgin olive oil. 3. Drop your spaghetti in, fully immersing the pasta into the water and cook uncovered. 62

63 4. Always undercut the cooking time on your spaghetti packet, if it says 10 minutes, cook it for about 9 minutes to ensure it is not overcooked as it still remains cooking with steam even after removing from the cooking water. 5. Drain and serve 63