Everyone loves fries, but few love the side effect of eating a lot of fries – that pot belly! We can make them healthier by reducing almost 90% of the fat in normal fries but still maintain the same tasty flavour everyone loves.
COST OF INGREDIENTS: 300/-
FEEDS: FAMILY OF 4
|INGREDIENT||AMOUNT||PRICE AT MBOGA MASTERS|
|Potatoes||2kg||50/- per KG|
|Sea salt/ Natural Himalayan salt||90/- per jar|
|Tomatoes||3 large ones||80/- per KG|
|Onions||2 large ones||90/- per KG|
|Lime Juice||1/3 teaspoon||200/- per kg (Approx 7/- each)|
|Cayenne Pepper and Paprika||1/4 teaspoon each||N/A|
|Coconut/ Olive Oil||N/A|
*N/A = Not YET available at Mboga Masters
- Using a soft brush, thoroughly clean the potatoes. DO NOT peel them, all the flavor and a lot of nutrition is in the skin.
- Chop the potatoes into wedges
- Run them through cold tap water for about 3-5 minutes, to remove excess starch so that you can get crisp fries
- Add a teaspoon of sea/natural salt to the water, freshly cracked black pepper and bring to a simmer. (The salt makes the water boil faster as it reduces its boiling point by almost half.) Add the paprika and cayenne pepper.
- Drop the potatoes and blanch them until they are slightly undercooked, you do not want to cook them all the way – this will take about 7 minutes.
- After boiling them, drain them and then saute them in a wide pan, with coconut/olive oil and a touch of unsalted butter. Make sure you do not overcrowd the pan: Cook in batches if cooking large quantities
- Taste one to see if well cooked and also to check for seasoning, adjust if need be.
While the potatoes are resting, add chopped tomatoe, chopped red onion, chopped dania/cilantro stalks, a little squeeze of fresh lime/lemon juice and crush the avocado into the mixture, season with salt and pepper.
Enjoy as is or as a side dish to nyama choma, works really well with roast meat.
Although meat is often highlighted negatively (sometimes with good reason), research has also shown that when raised naturally and consumed in MODERATION, meat can be a good thing. This is why we choose to highlight this pork dish.
Pork is rich in easily accessible protein, Iron, Vitamin B12, Vitamin B6, Riboflavin, Thiamine and Potassium. Again we stress that certain meals in moderation are not harmful. Fat too has its benefits, and apart from adding flavor, science shows that it is vital for basic cell structure, stronger bones and much more.
|INGREDIENT||QUANTITY||PRICE AT MBOGA MASTERS|
|Pork (Or any red meat)||NOT STOCKED|
|Lemon||1 piece||100/- per Kg (Approx 10/- each)|
|Garlic||1 clove||20/- each|
|Ginger||1 small piece||350/- per Kg (15/- each)|
|Brown Sugar/ Demerara Sugar||2 teaspoons||120/- per Kg|
|Winnie’s Pure Health Ugali Afya Flour||3/4 cups||195/- per 2kg pkt|
|Sea/ Himalayan Salt||90/- per jar|
|Tropical Heat Black Pepper||95/- per jar|
|Olive Oil||4 tablespoons||N/A|
|Red Wine Vinegar||2 tablespoons||N/A|
- Make a marinade in your blender/food processor or mortar and pestle, with extra virgin olive oil, red wine vinegar, fresh lemon juice, lemon zest, crushed garlic, crushed ginger, dhania stalks, brown sugar salt and pepper.
- In a Zip-lock bag, marinate your chosen meat overnight or even 48 hours to really let the flavours soak in.
- Remove the pork chop/ meat 20 minutes beforehand to allow it to get to room temperature. This is called tempering, it helps the meat to cook evenly and also allows you to get a nice crust on the outside.
- To cook your ugali, bring 2 cups water seasoned with ¼ teaspoon salt and a little black pepper to a simmer. Add the ugali flour and cook it on low heat for about 45 minutes.
- Heat a thick base frying pan to medium heat, add coconut oil and sear the pork chop, about 4 minutes on both sides for a medium doneness (ONLY TURN IT ONCE). In the last minute of cooking add some fresh herbs like thyme and rosemary with a teaspoon of butter to add flavor and maintain juiciness. Cook at medium temperature or 140 degrees F if you have a meat thermometer.
- To cook the broccoli, heat your frying pan, add coconut oil and a touch of unsalted butter. The butter here is vital for browning the onions faster and adding flavour. Add the onions, cook on low heat about 2 minutes then add the broccoli. Season with a pinch of sea/natural Himalayan salt and freshly cracked black pepper.
Whole grains are a great way to start the day, they release energy slow keeping you full for longer periods as well as providing you with the nutrients that most refined grains don’t have.
The most common porridge meal is usually made from fermented finger millet/wimbi but we leave that recipe for another day, today we will just make it with the flour using a simple technique:
Why finger millet? Here are a few health benefits of this quintessential but often over-looked grain.
- It has no gluten hence great for people with sensitivity or just want to feel better by eating less gluten.
- It contains calcium which helps with strong bones and teeth, and is also great for people with arthritis.
- The fibre and nutrient density of finger millet helps it release energy slow making it good for diabetics who don’t want to spike their blood sugar.
- Finger millet is also an excellent source of Magnesium which has been proven to help with high blood pressure
- It is low in fat, the little fat it has is unsaturated and very low in calories – music to those who want to shed a little weight.
- Sift the flour, really important to avoid formation of lumps when cooking the uji.
- Bring 4 cups of water to boil.
- Make a paste with 5 tablespoons finger millet and 5 tablespoons of hot water and 2 tablespoons of honey
- When you have stirred the paste well, pour it into the boiling water.
- Form now you will be stirring constantly so as to avoid lumping, it is very important to keep stirring for smooth porridge, about 3 minutes.
- Reduce the heat to low and simmer another 3-5 minutes.
One of the best ways to replenish our bodies is by drinking coconut water fresh from the fruit. It is refreshing, delicious and very nutritious. The trick is to get them young and fresh for the sweetest and most nutritious water.
We know what you are thinking, ‘How do I get through the tough coconut shell without spilling all the water?’ The best method is by piercing the ‘eye’ on the bottom of the coconut. You can use a pestle and a screwdriver then drink it up with a straw. After that, use the blunt end of a large knife or anything strong enough to break the fruit to access the flesh.
Here are 5 reasons coconut water is great for you:
1. Boosts Energy
The electrolytes in fresh coconut water have been shown to help athletes recover energy, call it the perfect sports drink. The minerals and natural sugars in this nature’s health drink help with energy boosting so it is a great thing especially to recover energy after a work-out.
2. Assists in weight loss
The nutrients in coconut water will help you feel full for longer periods of time, meaning you will probably eat less of the ‘bad stuff’ and control your calorie intake.This amazing health drink has also been shown to boost your metabolism, meaning you will burn fat faster.
3. Lowers blood pressure
A study published in the West Indian Medical Journal proved that patients who had coconut water everyday showed significant reduction in blood pressure, which unfortunately is a common problem here in Kenya. Coconut water is not a cure in itself, but it does help people suffering from hypertension.
4. Improves skin health
Coconut water gives you vital nutrients and helps in detoxification, building great skin from the inside. Most skin ailments and conditions are caused by toxins and/or drinking too little water. Pimples and acne can also be controlled by washing your face with coconut water.
5. Strengthens teeth & bones
Coconut water contains a good amount of calcium which helps to build and maintain strong bones and teeth.
We care what you eat!
Ginger can be a great and healthy substitute for tea or coffee in the morning. It has the added benefit of freshening your breath, and helping you avoid sugar. (This recipe is great for breakfast but it can also work well if you chill the ginger tea and serve it on a hot day.)
If you’re having Ginger tea for breakfast, you could have it with bread, but we recommend arrowroots. They have the added benefit of being more filling than bread; this is because they have complex carbohydrates which keep you full for longer thus helping you eat less.
PRICE AT MBOGA MASTERS
|Ginger||1 large piece||350/- per KG or 40/- per piece|
|Lime/ Lemon||3 pieces||Lime at 200/- per kg, Lemon at 100/- per kg. Approx 15/- and 10/- per piece|
|Honey (Winnie’s Pure Health)||2/3 tablespoons per cup||350/- per Jar (500gms)|
- Boil/steam your skinned arrowroot for about 30 minutes (I prefer using a bamboo steamer)
- Bring the water to boil
- Crush ginger in mortar and pestle
- Add a cup of boiled water into the mortar to collect the ginger juice in it.
- Return the water with all the ginger goodness into the boiling water, reduce heat to low and simmer for about 15 minutes.
- Remove from heat and add fresh lime/lemon juice and honey according to your preference
Raw food is often more healthy because it still contains all the nutrients that nature intended. Also, many enzymes which aid digestion are sensitive to heat meaning they are often destroyed by cooking. High temperatures as in cooking also destroy protein and many vitamins. It is therefore advisable to incorporate raw fruits and vegetables into your diet. Raw ingredients are also an important source of fibre which aids digestion.
Off course there are salads, but why not try this delicious recipe?
Simple Green Smoothie
Recipe makes 3/4 medium glasses (Approx 250ml), Total cost Kshs. 565
PRICE AT MBOGA MASTERS
|Spinach / Kale||1 bunch||25/- per bunch|
|Pineapple||1 cup||150/- per piece (Large 2kg pineapple)|
|Watermelon||1 cup||80/- per kg (Approx 320/- for medium size melon)|
|Green/ Red apple||1 pc||30/- each|
|Bananas||2 pc||80/- per kg (Approx 10/- each)|
|Fresh strawberries (optional)||1/2 cup||200/- per pack|
|Sesame Seeds||1/2 cup in 1 cup water||N/A|
|2 cups spring water/ filtered water|
*N/A = Not YET available at Mboga Masters
- Wash ingredients thoroughly with clean water
- Mix veggies and water into your blender and puree (make a smooth, slightly thick mixture)
- Add all diced fruit and seeds and blend for about 2 minutes on high speed
- Enjoy your thick, TASTY glass of health!
Refreshing health in 3 easy steps!
One of the most common new year’s resolutions is weight loss. Here are a few very effective weight loss tips.
1. Fruits & Vegetables
Increased consumption of raw fresh fruit and veg is great for any weight loss goal. Vegetables can also be filling, removing the need binge on excess carbohydrates (like potatoes or bread) which contribute to weight gain.
Vegetables are also the most nutrient dense and nutrient diverse foods. Other than salads, smoothies are a unique way of having your fruit and veg. An easy and TASTY smoothie recipe is 1 bunch kale, 1 banana, 1 green apple, 1 slice pineapple, 1 slice watermelon, 1/2 liter of water and 1 cup of cashew nuts. Blend for about 2 minutes and drink up.
This quintessential liquid is key to losing weight. First of all, it helps with curbing your food cravings and making you feel full. Secondly, drinking water regularly has been proven to boost metabolism.
The source of water is equally important, boiling water is good but if you can afford it, spring water is best. Alternatively, invest in a water filter and use it to purify ordinary tap water.
If you are one of those that find water boring or tasteless, add slices of lemon or fresh coconut water. They not only add taste but also contain electrolytes that replenish your body cells.#
3. Lower your sugar intake
Excessive refined sugar encourage weight gain. Use healthy alternatives like honey, stevia, unrefined cane sugar, xylitol, real maple syrup and also molasses. Avoiding sodas and even diet sodas which also have artificial sweeteners is ideal.
Another way to avoid sugar is to avoid food and drinks that may contain it, e.g. replace your morning coffee with a smoothie or natural juice. For dessert you can replace the pastries with fresh or dried fruit which will also help you sleep better. You can also use substitute snacks like chocolate and candy with dried fruit like raisins and sultanas which are easily available at supermarkets (also coming soon to Mboga Masters).
You don’t have to quit sugar 100% on day one, the key is moderation and small improvements, if you had 1 liter of soda, you can lower by half, and so on.
Have a healthy year!
The best approach here is diversity; one day you jog, the next day you can walk, weight training, spin work outs, aerobics swim, yoga and try to keep it simple and not too stressful on the body. The gym is a nice place to work out, access trainers and training buddies but the outdoors too does offer more fresh air and it is more therapeutic, especially if there is more nature, like a forest or game park.
Stress causes our bodies to malfunction. When your metabolism is not at full capacity, the body stores fat. Stress also often leads to overeating. Prayer, meditation, singing and dancing are great ways to lower stress levels. Deep breathing also works perfectly, especially in tense situations.
Many ailments are also caused by stress, so you would be killing two birds with one stone here, losing belly fat and staying healthy.
Chapati, Bean Stew and Sukumawiki
Recipe Serves 5, total cost Kshs.850
Today’s recipe sounds ordinary, but using the right ingredients not only makes the meal nutritious but extremely tasty.
For our chapati, we use Winnie’s Pure Health Chapati Afya Flour, naturally fortified with rye, and other gluten-free flours like amaranth and finger millet, making chapatis low in gluten and high in flavour. We also recommend moderate use of sea salt that contains minerals not present in ordinary table salt. Our recipe features natural spices that not only help you enjoy tastier meals but are also medicinal e.g. garlic helps boost immunity, while ginger helps reduce inflammation.
INGREDIENTS AND COST AT MBOGA MASTERS
|Winnie’s Pure Health Chapati Flour||3 cups||Kshs. 195 per Pkt|
|Sunflower oil/ Unrefined peanut oil||3 tablespoons||N/A|
|Sea Salt 500 gms||1/3 teaspoon||Kshs. 145|
|Pumpkin||1/4 pumpkin||Kshs. 75|
|Beans 1kg||2 cups||Kshs.160|
|Sunflower oil/ Unrefined peanut oil||3 tablespoons||N/A|
|Beans 1kg||2 cups||Kshs.160|
|Ginger||1 bulb||Kshs. 20|
|Celery 0.2kg||1 stalk||Kshs. 24|
|Leeks||1 bulb||Kshs. 10|
|Red onion||2 pcs||Kshs.20|
|Kale||1 bunch||Kshs. 25|
|Extra virgin olive oil||1/3 teaspoon||N/A|
|Unsalted butter||1/4 teaspoon||N/A|
*N/A = Not Available currently at Mboga Masters
- Soak your beans overnight so as to make them less acidic and to help them cook faster.
- Dice the pumpkin with skin on and seeds, boil for about 15 minutes in salty water on medium heat. After boiling separate from seeds and skin then put in a blender with a little bit of the boiling water and puree until smooth.
- Make chapati dough by simply combining the flour, pumpkin puree, hot water, and salt. Knead for at least 5 minutes on a hard surface. Cover and rest the dough for 20min – 2hrs.
- Heat pan with olive oil and then brown crushed garlic, ginger, chopped dania stalks, tomatoes,leeks and celery. About 5 – 7min on medium-low heat.
- Add some ground cumin and then let that toast for a few seconds until it is very aromatic, then de-glaze the pan with the water. De-glazing means ‘picking’ up the sticky pieces on the floor of the pan, called fond in french cuisine, loosely translated to the foundation of flavor.
- Add some salt and black pepper, bring to a boil, then simmer for about 45 minutes. Add the chopped dhania leaves after cooking and cover, and leave for 10 minutes for flavours to settle.
- Chop red onions into circle and brown in olive oil over medium heat for 2 minutes. Add in kale and season with salt. Cook on high heat stirring occasionally and serve when just green.