INGREDIENTS PREPARATION

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2 INGREDIENTS PREPARATION 1 Mineral water 1 Take a glass of 2 Lemons mineral water. 3 Sugar 2 Add sugar and black 4 Black salt salt and black 5 Black pepper pepper to it. (optional) 3 Stir well and serve chilled.

3 Black pepper(optional) NUTRITIONAL VALUE (1 SERVING) CALORIES 99 TOTAL FAT PROTEIN CARBOHYDRATES 0.1 g 0.2 g 25.8 g VITAMIN A 0 % VITAMIN C 16 % IRON 2 % CALCIUM 1 %

4 INGREDIENTS 1 Dabeli masala 2 Red garlic chutney 3 Potato filling 4 Tamarind chutney 5 Roasted peanuts 6 onion cilantro 7 Pomegranate seeds 8 Fine sev 9 Bread buns

5 PREPARATION (A) DABELI MASALA Dry roast red chilli,cumin,cloves, cinnamon and coriander seeds. Add all the ingredients in a dry grinder to make a fine powder. (B) RED GARLIC CHUTNEY Soak the red chillies in warm water for mins. Add the soaked chillies, garlic, lemon juice in the grinder to make a smooth paste (add water if required).

6 PREPARATION (C) POTATO FILLING Mash the boiled potatoes and keep aside. In a pan, heat oil, add cumin and chopped onions and fry till they become soft. Add asafoetida and fry for a minute on low flame. Add tamarind chutney to the onions and mix well. Add mashed potatoes, salt, Dabeli masala and mix well. Cook for 2-3 min and put the potato filling in plate. Sprinkle some grated coconut and chopped coriander on the filling. Now Add some pomegranate seeds or grapes or both on it.

7 PREPARATION (D) SERVING THE DABELI Assemble all the prepared ingredients at one place. Apply the sweet tamarind chutney on one slice of the bun and the red garlic chutney on the other side. Take some prepared potato filling and put it on the top of one of the slices of bun. Add some chopped onion and coriander. Top it up with some roasted peanuts and pomegranate seeds and sprinkle some dabeli masala also. The last topping is of fine sev. Cover with other slice of the bun. Garnish and serve well.

8 NUTRITIONAL VALUE (1 SERVING) CALORIES 157 TOTAL FAT PROTEIN CARBOHYDRATES 7.6 g 6.3 g 26.3 g VITAMIN A 9 % VITAMIN C 26 % IRON 14 % CALCIUM 5 %

9 INGREDIENTS PREPARATION White gram Onion cilantro Chopped cucumber and tomatoes. Chopped coriander Tamarind paste. Readymade Maida kulcha. cheese 1 Boil the grams and take them in a bowl. 2 Add Tamarind paste. 3 Put Chopped cucumber, tomatoes and onions. 4 Mix well. 5 Grate a little cheese on the prepared grams. 6 Microwave to make the cheese melt. 7 Garnish with cheese and coriander. 8 Serve hot with butter kulcha.

10 NUTRITIONAL VALUE (1 SERVING) CALORIES 369 TOTAL FAT PROTEIN CARBOHYDRATES 24 g 11 g 30 g VITAMIN A 26 % VITAMIN C 48 % IRON 1 % CALCIUM 2 %

11 INGREDIENTS PREPARATION Grated coconut Powdered Sugar khoya Food colour Dry fruits (almonds, cashews etc) 1 Take khoya in a bowl and mash it properly. 2 Put grated coconut into it. 3 Keep it on a low flame for a minute and add food colour of your choice. 4 Leave the mixture for a while to get it back to normal temperature. 5 Make small balls of the prepared mixture. 6 Garnish with dry fruits of your choice and serve well.

12 NUTRITIONAL VALUE (1 SERVING) CALORIES 522 TOTAL FAT PROTEIN CARBOHYDRATES 19.9 g 15 g 72.2 g VITAMIN A 10 % VITAMIN C 17 % IRON 30 % CALCIUM 9 %

13 KENYAN CUISINE

14 INGREDIENTS 3 tablespoons freshly ground coffee beans 1 cup of cold water Seeds of 3 cardamom pods 1 cinnamon stick

15 INSTRUCTIONS In a saucepan, combine all ingredients and bring to a boil. Reduce heat and maintain at a low boil for minutes. Pour through a strainer into a coffeepot and serve hot with Haluwa or Dates. NUTRITIONAL VALUE OF KAHAWA CHUNGU Serving- 1 mug Cholesterol 0mg Sodium 6mg Potassium 132 mg Protein 0.3

16 INGREDIENTS Beans Corn Onion Tomato Salt Pepper Sunflower oil

17 INSTRUCTIONS Boil the corns with salt. When it starts getting soft add beans to it and boil both together. When soft put aside. Chop tomatoes and onions in cubes. Heat the pan and fry chopped onions and tomatoes. Add beans and corns. Fry for 10 minutes on low flame. NUTRITIONAL VALUE OF GITHERI Calories250 Sodium192 mg Total Fat 2g Potassium 88 mg Saturated 0 g Total Carbs 53 g Polyunsaturated 0 g Dietary Fiber 8 g Monoun saturated 0 g Sugars 0 g Trans 0 g Protein 18 g Cholesterol 0 mg Vitamin A2% Calcium 2%

18 INGREDIENTS Water Cornmeal Salt

19 INSTRUCTIONS Bring the water and salt to a boil in a heavy-bottomed saucepan. Stir in the cornmeal slowly, letting it fall though the fingers of your hand. Reduce heat to medium-low and continue stirring regularly, smashing any lumps with a spoon, until the mush pulls away from the sides of the pot and becomes very thick, about 10 minutes. Remove from heat and allow to cool somewhat. Place the ugali into a large serving bowl. Wet your hands with water, form into a ball and serve. NUTRITIONAL VALUE OF UGALI Serving g Calories 177 Trans fat 0.2 g Saturated fat 0.0 g Sodium 953 mg Potassium 142 mg Total carbohydrates g Dietary fibre 3.6g Sugars 0.3 g Protein 4.0 g

20 Ingredients: -2 1/2 cups dry kidney beans (not canned). You can find these in the International/ethnic aisle of your grocery store, sold in 16Oz. plastic bags. They're normally right next to the rice. -4 cups heavy coconut milk. -1 medium onion, diced. -3 medium tomatoes, diced OR 1 can diced, peeled tomatoes. -1/2 teaspoon chili powder. -1 teaspoon curry powder. -1 teaspoon ground cumin. -1 tablespoon ginger/garlic paste. -1 teaspoon coriander powder.

21 INSTRUCTIONS In a large pan heat oil on medium heat. Add the onions and cook until they start turning golden brown, stirring frequently- Add in ginger/garlic paste. Stir frequently and allow to cook for 2 minutes. Add in chili powder. Stir and cook for about 1 minute. Add in tomatoes, stirring frequently. If you're not using tomato purée, cover the pot and allow the tomatoes to cook down (about 3 minutes). Add in curry powder, cumin, and ground coriander. Stir frequently. Cook this mixture for about 4 minutes. Add in beans and stir gently. Add in 2 cans of coconut milk (4 cups) to the beans and stir gently. Check for salt. Add salt at this point. Sprinkle the beans with your chopped coriander. Bring the beans to a boil, then reduce the heat to medium-low. Cover and allow to simmer for minutes if not using a pressure cooker (mine took 15 minutes to cook in the pressure cooker). NUTRITIVE VALUE OF MAHARAGWE Serving Size: 100 grams, Calories: 271, Fat: 5.9g, Carbs: 46.2g, Protein: 9.8g

22 INGREDIENTS (4-6 servings) 2 cups rice 4½ cups water Pinch of salt ¼ teaspoon orange food coloring 4 tbsp vegetable oil 8 cardamom pods 1 ½ cups sugar ½ cup sliced almonds ½ cup currants

23 PROCEDURE Wash and rinse the rice. Bring 4 cups of water to a boil, add the rice, salt and food coloring, and turn the heat low. When the rice is half done, drain the water and set the rice aside. Heat oil in a saucepan and add cardamom and sugar, along with the remaining ½ cup water. Boil together until it forms a thick syrup and add the rice to pan, stir well coated with syrup. Cover the rice and simmer for another 10 minutes over low heat, until the rice is cooked. Stir in the almonds and currants. Serve hot.

24 INGREDIENTS: (6 servings) 4 garlic cloves Salt 9 cardamom pods 4 tbsp vegetable oil 1 large onion, chopped 3 cups rice 10 whole black peppercorns 8 whole cloves 8 cinnamon sticks 1 tsp ground ginger ¼ cup cumin seed powder 4 small tomatoes 6 cups water

25 INSTRUCTIONS: NUTRITIVE VALUE: Put some oil in pan. Crush the garlic and cardamom together with 2tbsp water. Sautee the onion until it is golden brown. Add the rice, meat, garlic and cardamom mixture, peppercorns, cloves, cinnamon, ginger and cumin seed powder. Cook covered over medium heat until all are nicely brown, about 10 minutes. Add the tomatoes. Cook and stir until the tomatoes are thoroughly cooked down to the consistency of a sauce. Add the 6 cups water to the rice mixture, bring to a boil and then cook over very low heat, (while covered) for another minutes, until all water is absorbed and the rice is cooked through. Serve with kachumbari. Serving Size: 100 g, Calories: 215, Fat: 5.9g, Carbs: 24.5g, Protein: 3.9g

26 INGREDIENTS Green peas -- 2 cups Potatoes, peeled and cut into chunks /2 pounds Water -- to cover Salt -- 2 teaspoons Corn, fresh or frozen cups

27 INSTRUCTIONS NUTRITIONAL VALUE OF IRIO Place the peas and potatoes in a large saucepan and add water to cover. Stir in the salt and place over medium flame. Bring to a boil, then reduce heat and simmer until potatoes are cooked through. Drain, reserving the liquid. Simmer the corn with a little salted water in a separate saucepan for a few minutes while the potatoes and peas are cooking. Mash the potatoes and peas together with a potato masher or put through a ricer to form a pale green puree. Stir in the corn with a little of the reserved liquid and season to taste with salt and pepper. Serve hot. Calories 250 Sodium 192 mg Total Fat 2 g Potassium 88 mg Saturated 0 g Total Carbs 53 g Polyunsaturated 0 g Dietary Fiber 8g Monounsaturated 0 g Sugars 0 g Trans 0 g Protein 18 g Cholesterol 0 mg Vitamin A 2% Calcium 2% Vitamin C 0% Iron 2%

28 INGREDIENTS 2 cups coconut milk 1 n 1/2 cups water 2 cups rice 1 teaspoon salt

29 INSTRUCTIONS Bring thin coconut milk near to boil in a cooking saucepan. Add the rice and salt. Cook for about 10 minutes stirring constantly. Reduce the heat at very low. Add the thick coconut milk and continue stirring for another five minutes as the mixture simmers. Cover the rice tightly. Please, make sure the fire is as low as possible. You don t want to burn your rice. Let it steam for 20 to 25 minutes. Serve Hot. Nutritional value of Wali wa Nazi Calories kcal KJ (1100) Proteins- 5.0 g Fats-11.4 g Carbohydrate g Fiber-4.7 g

30 INGREDIENTS ( 4-6 servings) 1 tablespoon cold water 8 bananas, peeled 1/2 cup butter, melted 1 cup unsalted roasted peanuts, chopped.

31 INSTRUCTIONS Preheat the oven to 375 F/190 C. Put the water in a large pan over medium heat. When the water starts to boil, add the bananas, cover, and steam for 10 seconds, until heated through. Be careful that they do not become too soft. Drain and roll them in the melted butter. Roll each one separately in chopped peanuts. Arrange them on a baking dish, and bake for 15 minutes, or until the peanuts are lightly browned. Serve hot. NUTRITIONAL VALUE OF CRUNCHY N DIZI Calories 509 Calories from Fat 231 % Total Fat 25.7 g 39.5% Saturated Fat 13.3 g 66.5% Cholesterol 90.6 mg 30.2% Sodium mg 8.9% Total Carbohydrates 66.8 g 22.3% Dietary Fiber 3.4 g13.6% Sugars 38.4 g Protein 6.6 g 13.2% Vitamin A 15.3% Vitamin C 13.3% Calcium 8.6% Iron 5.6%

32 INGREDIENTS 4 cups all-purpose flour 2 tbsp. canola oil 2 tbsp. granulated sugar 1 tbsp. salt 2 cups warm water or milk ½ cup of oil for cooking

33 INSTRUCTIONS Measure all dry ingredients into a bowl and then add the oil and whichever liquid you want to use. Mix with a wooden spoon and then use your hand to knead the dough for a few minutes. Elongate the dough and then cut into 8 or so equal pieces. Roll out the pieces of dough and then spread some oil on the rolled dough and then roll it up like a cinnamon roll. It will be a long piece of dough. You coil it to look like a cinnamon roll and put it aside and work on the rest. You will need to use flour on the counter it can be very sticky. You will roll out the cinnamon roll looking pieces of dough to be flat and as round as possible. Heat a skillet and put a tsp of oil and when it is hot put the chapatti on it. When it is golden flip it over and use another spoon of oil. NUTRITIONAL VALUE OF CHAPOS Servings per recipe: 8 Serving size: 1 serving Amount per serving Calories: Total fat: 35.6 g Saturated fat: 2.6 g Polyunsaturated fat: 10.3 g Monounsaturated fat: 22.6 g

34 INGREDIENTS 2 slices bacon 1 tbsp. olive oil 10 oz. spinach 2 cups cut up collard greens 1 onion

35 INSTRUCTIONS NUTRITIONAL VALUE OF SUKUMA WIKI Heat the oil or fat over medium Servings per recipe: 4 high flame in a large, heavy Amount per serving bottomed pot. Add the onion Calories: 83.0 and sauté until translucent. Add the greens in batches, sautéing Total fat: 5.4 g each addition until wilted. Cholesterol: 2.7 g Add the tomatoes, water or Sodium: mg stock, salt and pepper. Bring to Total carbs: 6.5 g a boil, then reduce heat to low Dietary fiber: 3.0 g and simmer gently until tender, from 20 to 30 minutes. Protein: 4.0 g Adjust seasoning and serve with Vitamin B-12: 0.9 a little bit of the broth. Vitamin B-6: 11.2

36 INGREDIENTS 1 cup all-purpose flour ½ natural plain yogurt ½ cup water 1 tbsp. instant yeast 1 tbsp. cinnamon powder For the Syrup 1 cup sugar 1 cup water 2 tbsp. ground cardamom 1 tbsp. lemon juice

37 INSTRUCTIONS In a mixing bowl, add all ingredients and mix very well till the batter becomes sticky. Cover and set aside for 1-2 hours to puff up (can also leave it aside overnight) In the meantime, prepare the syrup by: Adding sugar and water in a saucepan and bring to boil. Lower the heat and add lemon juice (grated lemon rinds) and cardamom then simmer for about 5-8 minutes or till its sticky. The syrup should coat a spoon when ready. Remove from heat and set aside to cool completely. In a wok, heat 2 cups of vegetable oil and using a small ice cream scoop or a spoon, drop dumplings in the hot oil and fry till golden brown. Drop in the ready dumplings in the syrup and coat them for one minute (the longer you leave them the more syrup) longer you leave them the more syrup they ll absolve hence becoming very sweet. NUTRITIONAL VALUE OF KAIMATI Calories 200 Total fat 1 Cholesterol 0mg Sodium 7mg Total carbohydrates 36 g Dietary fiber 11g Sugars 6g Protein 13g Vitamin A 1% Calcium 4% Iron 24%

38 INGREDIENTS 4 medium tomatoes sliced 2 medium onions finally chopped washed with salted water and drained ½ cup fresh squeezed lime or lemon juice 1cup finely chopped cilantro dhaniya or parsley 3grated carrots

39 INSTRUCTIONS Arrange the tomatoes on a serving platter with onions on top Sprinkle the parsley (or cilantro) over the top. Place the grated carrots to one side. Splash the lemon juice over all. Do not toss. Serve cold with nyamachoma or pilau. NUTRITIONAL VALUE OF KACHUMBARI Calories: 118 Total fat 0.50g Saturated fat 0.1 g Cholesterol 0 Sodium 10mg Potassium 762 mg Total Carbohydrate 26.3 Dietary fiber 6.1 g

40 INGREDIENTS 1 cup chick pea flour ½ tps curry powder ¼ cup onions ½ tsp garlic 1 tsp hot pepper ¼ cup bell pepper or capsicum 1 tbsp. parsley ½ tsp cumin ½ tsp yeast or 1 tsp baking powder ½ cup water ½ tsp salt or more Oil for deep frying

41 INSTRUCTIONS In a bowl pour in the chick pea flour Add garlic, parsley, curry powder, cumin, red pepper, hot pepper, onions and baking powder. Then mix very well. Add water a tsp at a time to form a heavy paste. It should look like a heavy cake mixture. Then, leave the mixture to rise for a few minutes. In a frying pan, heat oil for deep frying under medium heat. Use a tsp to scoop the batter mixture and pour it in the hot oil. Please pout the mixture once at a time to form a ball. Deep fry until each turns golden brown. You should continue this process until all the butter mixture is over. Remove from pan, put on a towel until it cools down. NUTRITIONAL VALUE OF BAJIA ZA DENGU Calories 70 Total fat 0.1 g Sodium 5 mg Total carbohydrates 17.0 g Sugars 15.0 g Protein 0.4 g Iron 2%

42 INGREDIENTS Water Whole milk For extra flavor, take spice/seasoning such as Tropical Heat s Tea Masala (ground ginger, cinnamon, cloves, cardamom, black pepper and nutmeg)

43 INSTRUCTIONS Mix the water and milk into the pot. For each cup of milk, match it with a cup of water i.e. one cup of milk, one cup of water. Should you prefer to have a thinner percentage of milk, you can simply adjust the ratio to 1 part milk and 2 parts water. If you want that kick in your tea, you will add a small serving of tea masala to infuse with the mixture at the first stage. Set it up on the stove and bring the mixture to a boil. Some folks add sugar/sweetener to the boiling. Add a small spoon of masala mix increase if you like your tea to be very spicy. Urn the heart back up to high and allow the tea to boil and forth until it looks like it will overflow. Then turn it off. Pour chai mixture into mugs through the strainer and add sugar as desired. NUTRITIONAL VALUE OF KENYAN CHAI Calories 70 Total fat 0.1 g Sodium 5 mg Total carbohydrates 17.0 g Sugars 15.0 g Protein 0.4 g Iron 2%

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46 . CUCUMBER. BOILED POTATOES. BAKED BEANS. CARROTS. CABBAGE. BROCILLI.CORNS.SALAD CREAM.SALT.PEPPER

47 . Chop all the vegetables. Add Baked Beans.. Put them in a bowl.. Add Salad Cream.. Add Black pepper.. Mix them well. Salad is ready to eat.

48 1) Rich in carbohydrates. 2) Dietary fibres. 3) Zero fats. 4) Good source of Iron. 5) Calcium 6) High Proteins

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50 . ONIONS. SALT TO TASTE.GARLICS.GINGER.CAPSICUM CARROTS. BUNS.FENNEL SEEDS.CUMIN SEEDS.CORRIANDER SEEDS.TURMERIC POWDER.TOMATO PUREE AND PASTE

51 . Chop all the vegetables. Take a wok. Put oil in it.. Add cumin, fennel and coriander seeds.. Put ginger and garlic and sorte them. Add onions and other vegetables.. Put tomato paste.. Add turmeric powder and black pepper.. Cook it for 2 minutes at simmer flame.. Take buns and hollow them.. Put vegetables in hollow buns.. Garnish it with coriander leaves.. It is ready to eat.

52 Calories 392. Low in saturated fats. Low cholesterol. Rich Fibre. Rich in Carbohydrates

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54 . FRESH TAMARIND PULP.SUGAR. VANILLA ESSENCE. WATER

55 . Soak tamarind in water for minutes.. Separate tamarind pulp and water with the help oh sieve.. Add sugar, water and Vanilla essence in it.. Stir them well.. Juice is ready to drink.

56 . Rich source of antioxidants.. Rich in Vitamin C and Vitamin B and act as immune booster.. Controls Blood Sugar.. Rich in Carotenes

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58 . Onions.. Rice. Clarified butter( ghee). Potatoes. Ginger. Salt. Garlic. Lentils.Carrots. Boiled Macaroni.Green Beans. Tomatoes. Cloves. Cinnamon. Cardamoms pods. Turmeric Powder.Rice

59 1. In a wok fry onion in the oil until it became golden brown. 2. Add Ginger, Garlic and Chili paste. 3. Stir constantly. 4.Add the Lentils, Peas, Carrot Beans. 5.Reduce heat and cook for 15 minutes. 6 Add tomatoes, spices, mint and stir. 7 Pour water and simmer. 8 Add cloves, Cinnamon and Cardamom. 9 Cook for 20 minutes until the rice is done. 10 Add boiled macaroni. 11 Garnish it with coriander leaves. 12 Serve it.

60 Calories 360 Total fats 11% Vitamin A 80% Calcium 10% Carbohydrates 21% Iron 10% Dietary fibre 36%

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62 . Soak the saffron strands in 2 tablespoons of hot milk.. Lightly grease a cake tin then add a sprinkling of pistachio nuts and set aside.. In a saucepan, bring the milk and sugar to the boil and stir until the sugar has melted. Add the saffron milk to this and stir gently.. In another pan, melt the butter, then add the semolina and mix well with a wooden spoon.. Cook over a low heat, stirring continuously until golden brown. Add the ground cardamom then add the warm milk and saffron mixture.. Stir vigorously until it comes away from the sides of the pan. Remove from the heat and add the raisins and the remaining pistachio nuts. Then.Pour into the cake tin. Cover and allow to set in a warm place for about minutes..serve with either a bit of crème fraiche, clotted cream or yoghurt.

63 Calories 302 Carbohydrates 78% Fats 11% Protein 11%

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65 . ONIONS. SPINACH. CABBAGE. MAIZE MEAL. OIL. SALT. PEPPER

66 .Once you have gathered all your ingredients together, place your aluminium pot on the stove and pour 500ml of water and diced potatoes into the pot..while waiting for the water to boil, finely chop the spinach and cabbage on a cutting board and place aside.. Once the water has begun boiling, put ½ tbsp. salt into the pot, as well as 500g of maize meal.. Use a fork to stir the maize meal and potatoes in the pot and leave for a period of minutes..after minutes, add the spinach and cabbage into the pot together, and give at least minutes for all ingredients to cook together..after minutes, add 3 tbsp. of sunflower oil into the pot. Stir together..switch the stove off, and leave the pot to cool for a few minutes.. Serve it warm.

67 . HIGH PROTEINS. RICH IN IRON. DIETARY FIBRES. LOW FATS. CALIUM. RICH IN CARBOHYDRATES