How To Make Cauliflower Rice

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This white cruciferous vegetable is easy to underestimate, and possibly intimidates many would-be chefs, but when you learn about it’s nutritional goodness and culinary prowess you will want to order some right now!

To start with, cauliflower is loaded with vitamins. Vitamin C, K, B1, B2, B3. These and other complex compounds have been shown to help prevent cancer,  promote cardiovascular health and keep inflammation at bay. Loaded with fibre, it is great for digestive health, blood sugar control and weight loss as the fibre keeps you full thus helping you avoid craving food.

I like this recipe because the cauliflower here is used as a ‘carb’ and on top of that it takes under 10 minutes from prep to finish. Oh and you can also cook the greens just like the broccoleaf 🙂

You also use it in the place of refined foods like white rice hence it is a very healthy approach and you can still pair it with meat and other greens, more nutrition never hurt anyone.

 

INGREDIENTS

INGREDIENT AMOUNT PRICE AT MBOGA MASTERS
Cauliflower 1 head 170/- per kg
Winnie’s Pure Health Sea Salt 1 pinch 90/- per jar
Extra Virgin Olive Oil ½ Tsp N/A
Unsalted Butter ½ Tsp N/A
Black Pepper A few grinds N/A

 

METHOD

  1. Grate the cauliflower head or pulse it in a food processor
  2. Heat a wide frying pan/skillet on medium-low heat and add the lipids
  3. Let the butter to brown then add the grated cauliflower then immediately add the salt and black pepper .
  4. Cover and cook on low heat for about 4-5 minutes depending on the quantity of cauliflower you have.

 

Serve in the place of rice, with a choice of any meat and greens. Absolutely delicious!

Chef Kahonge

PS, if you enjoy my recipes, please vote for me for BEST FOOD BLOG of the year HERE!

 

 

 

 

 

Wholegrain Sour Dough Fermented Bread Recipe

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When stagers in high end real estate firms are showing a house for sale, they almost always bake something in the kitchen to give the prospect buyers a feel of home and comfort. They know what they are doing because nothing screams comfort like baked goods, especially freshly baked bread!
You can also use healthier ingredients to make your home-made bread better and tastier than ordinary bread. The fermentation process in this recipe also makes it easier to digest while improving the texture and taste. The probiotics in fermented foods have also been shown to help prevent many diseases by populating the gut with good bacteria.

INGREDIENT AMOUNT PRICE AT MBOGA MASTERS
Wholegrain Chapati Afya Flour 1 cup 195/- per pkt (2kgs)
Honey 3 tablespoons 250/- for 300gms or 350/- for 500ml
Sea Salt/ Himalayan Salt 1/3 tsp 90/- per Jar
Lukewarm water ½ cup
Black pepper in grinder N/A
Extra Virgin Coconut Oil 2 tsp N/A
Chia/ Flax Seeds (Optional) 1 tsp N/A
Extra Virgin Olive Oil 2 tsp N/A
Dry yeast 1 tsp N/A

 

Method

  1. Sift 1 cup wholegrain chapati afya flour, add 1/2 teaspoon active dry yeast, 1 tablespoon of honey, 1/3 teaspoon of salt, a few grinds of black pepper – yes bread too needs seasoning. Add 1/2 cup warm water and whisk well, cover lightly with a cloth so that wild yeast can get in and start the fermentation process. Really important, don’t worry if your kitchen will smell like beer J, the results are awesome.
  2. Leave that for at least 4 hours but if you can wait for 3-4 days, it will be stronger and tastier. You can just ‘feed’ the sourdough with a little water water and more flour halfway.
  3. On D-day, add 1/3 cup warm water, 1/2 teaspoon of active dry yeast, 2 tablespoon of extra virgin coconut oil, 2 tablespoon of honey, 1 tablespoon of ground chia/flax seeds (optional but adds lotsa nutrition without affecting flavor). Mix gently without overworking the dough adding a little of the wholegrain flour to get a nice dough
  4. Oil the base of a bowl with the coconut oil which not only prevents it from sticking, but also helps the dough to rise – without the oil, the dough will be sort of held down.
  5. Cover and put in your oven – DO NOT PUT THE OVEN ON. Just keep it there together with a bowl of piping hot water and close. The steam from the water will help it rise while keeping the dough nice and moist. The oven’s controlled humidity is also good for a nice rise. (Put the water on the lowest rack and the dough on a higher rack)
  6. After 1 hour, shape the bread according to what you want, I prefer flatbread which bakes much faster, but a baguette is also nice heck you can even braid it, more fun in the kitchen.
  7. Boil more water and back into the oven for the second rise, 40 minutes here.
  8. REMOVE the dough from the oven, preheat oven to 180 C, brush bread with extra virgin olive oil, bake for 25 minutes (do not use a baking utensil, just oil the baking tray which will enhance more browning hence more flavor). Then crank up the heat to 230 C or maximum and bake for another 3-5 minutes while watching it closely, This will help in browning and therefore add more flavor.  Rest on a cooling rack for 1 hour.
  9. Serve with green tea, boiled Kienyeji eggs and kachumbari

 

No wonder why they say baking is a science and an art. Enjoy!

 

Chef Kahonge

 

 

 

Cooking Smart – Lentils (Ndengu/ Beans)

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Cooking Smart – Lentils (Ndengu/ Beans)

 

Who has the time to cook anymore?  I mean, the crazy traffic, work, school, business; these can all be very taxing on the energy department and nobody wants to mess with hot pans when you arrive at home perhaps at 9pm but you still want delicious healthy food.

 

For this reasons I have customized most of my cooking to suit the modern cook who has very little time to spare but still wants and deserves great food on the table to fuel the hustle.

 

The secret is organisation and getting good quality ingredients. As you can see from the image I always prep the aromatic first before starting to cook, chefs call this Mis en Place or Put in place. It helps in to avoid burning stuff and also to work efficiently hence saving loads of time

This recipe is all about that, and it is very versatile you can use it to cook many kinds of beans even meats and fish – but the green lentils work faster and taste awesome.

 

Ingredients

 

INGREDIENTS AMOUNT PRICE AT MBOGA MASTERS
Extra Virgin Olive Oil 1 Tsp  
Unsalted Butter 1 Tsp  
Crushed Garlic 1 Tsp 90/- per jar
Crushed Ginger 1 Tsp 90/- per jar
Red Onions 1 piece 120/- per Kg (Approx 10/- each)
Leeks 1 piece 120/- per kg (Approx 10/- each)
Celery 1 stem 150/- per kg (Approx 70/- per bunch)
Potatoes 1 large 70/- per kg (Approx 10/- each )
Tomatoes 1 small 100/- per kg
Rosemary 1 sprig 30/- per bunch
Dhania 1 bunch 10/- per bunch
Lentils 1 cup 220/- per kg

 

Method

  1. Heat 1 teaspoon extra virgin olive/coconut oil, add a teaspoon of unsalted butter let it brown, add the crushed garlic & ginger, onions, leeks then everything else, sweat them for about 8 – 10 minutes on medium-low heat while stirring occasionally.
  2. Add 1/2 teaspoon ground cumin, let it toast for a few seconds, add the soaked lentils (soak 1 cup for 30 minutes) with the soaking water, if you have some leftover meat/bones you can add them for more flavor, bring to boil and simmer on low heat for 25 minutes, covered.
  3. Remove from fire, add the chopped dania/cilantro leaves.Serve with veggies and leftover brown rice – this stew will revive the flavor of left-overs.

Bone Broth – In Style

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Our ancestors knew it…bone broth a.k.a soup is a great elixir of nutritious goodness that is easily digested and absorbed by the body. In modern health circles, bone broth has gained recent fame due to the simplicity of the recipe and how sustainable it is-bone broth basically makes use of left-overs and cheap cuts of meat and bone.

As a matter of fact, some people are calling bone broth a superfood going by the massive health benefits it has been scientifically proven to have.

Typical ‘Kenyan’ soup is great but it usually does not feature vegetables which have so much to offer especially in this scenario. Just think about it, the nutrients are slowly cooked into the liquid and all you need to do is to drink all those nutrients. Left over broth can also be used as stock to cook your kienyeji (free range) chicken instead of water; this will add a tonne of flavor and nutrition.

TOTAL COST: Less than 500/- feeds 2/3

INGREDIENTS AMOUNT PRICE AT MBOGA MASTERS
Bones 1/2 kg UNAVAILABLE
Garlic 3 cloves 350/- per kg or 20/- each
Peppers 3 pieces 250/- per kg (Approx 50/- each)
White Onion 1 piece 120/- per kg
Chillie 2 pieces 200/- per kg
Mushrooms 1 cup 250/- per pack
Celery 1 small bunch 150/- per kg (Approx 70/- each)
Ginger 1 small bulb 350/- per kg
Extra Virgin Olive Oil 1 Tsp N/A
Unsalted Butter 1 Tsp N/A

*N/A = Not YET Available at Mboga Masters

Method

  1. Heat a big pot on medium heat and add 1 teaspoon extra virgin olive oil and 1 teaspoon unsalted butter. The oil and butter helps to brown the meat and veggies which yields more flavor in much less time. If you have the time, you can skip this step and just throw everything together and cook for double the time.
  2. Add your bones, 3 crushed garlic cloves & 1 small bulb ginger, 3 roughly chopped coloured peppers, 1 big white onion quartered, 1 small celery bunch, 2 whole colorful hot peppers (pili pili kali) and 1 cup white button mushrooms.
  3. Season with natural ½ teaspoon Himalayan salt or sea salt, 1.2 cup of freshly ground black pepper and ⅓ teaspoon of cayenne pepper.
  4. Add about 2 litres of water which will result into around 1 litre after the slow-cooking process.
  5. Taste and adjust seasoning if need be, bring to boil and then lower to medium heat, simmer for about 2 hours and enjoy.

Broccoli Leaf – More useful than you think!

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You know those leaves on the side of your broccoli head? Yes those ones you usually throw away? They are the new superfood with good reason because they are loaded with vitamin A, C & K, folates, potassium and fibre – which are all great for detox and aid good digestion. The leaves are also VERY rich in calcium and broccoli being a green leafy vegetable, the leaves are also rich in antioxidants and minerals that help keep us healthy and strong. I also like the broccoli leaf because it offers more versatility in the kitchen than the broccoli heads themselves.

This ‘new’ broccoleaf has been heavily commercialized in some countries, but few here at home are aware of the benefits of this ‘waste’. On top of that, brocolli is usually sold without leaves in most markets and stores. When I can’t find a good amount of brocolli leaf, I simply add a small bunch of kale and cook them together.

To get the most nutrients from this unique superfood, the best way to consume it is raw or lightly cooked. A green smoothie or a green juice, broccoleaf works well in both, of course balanced out with some fruits, nuts and/or seeds for flavor and more nutrition.

 

INGREDIENT QUANTITY PRICE AT MBOGA MASTERS
Broccoli leaf From 1 head of brocolli Free when available
Broccoli 1 head 170 per kg
Red Onion 1 small 120 per kg
Extra Virgin Coconut Oil 1/3 teaspoon N/A
Unsalted Butter 1/3 teaspoon N/A
Sukuma wiki (Kale) 1 bunch 25/- per bunch

N/A = Not YET available at Mboga Masters

 

Method

  1. Chop up your broccoleaf and some little sukuma wiki as well as some red onions.
  2. Steam your chopped broccoli florets for about 3 minutes. I prefer using a bamboo steamer which you can buy from Healthy U or get a regular steamer from the supermarket. (Yes you could boil them today but next time please get a steamer, really makes a huge difference)
  3. Remove the steamed broccoli and set in a cool place. (Many chefs here would recommend ‘shocking’ the broccoli in ice/cold water to stop cooking but the steamer cooks it very gently so you don’t have to really do that.)
  4. Heat frying pan, add ⅓ teaspoon coconut oil and ⅓ teaspoon unsalted butter and heat till the butter is brown in color.
  5. Drop in the onions and cook until slightly brown, about 3 minutes, medium heat.
  6. Chop up your broccoleaf and kale, season with a pinch of sea/natural Himalayan salt and a grind of black pepper.
  7. Add to the pan and cook for about 3 minutes.
  8. Serve with chapati and bean stew

 

Going Green and Healthy – Easier than you think

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You may already be eating healthy – you eat meat in moderate amounts, you eat fruits and vegetables every day, and even use olive oil and sea salt. But there is still more you can do, for example, you could make your home a little more eco-friendly. I am not talking about going off the grid and supplying your own energy from the sun, wind, biofuel :-), though that would be great if you could pull it off, but I am talking about replacing common household chemicals with often cheaper and often more effective alternatives.

1. Soap

Most soaps are made from petroleum products and are often laced with a cocktail of sometimes harmful chemicals. Organic soap is available in Kenya at specialized health stores such as Healthy U. You could also choose to make it at home. You could even use kipande which has less chemicals and color and is quietly but widely used in the beauty industry.

2. Cleaners

Convenient yes, but did you know that baking soda is a very effective and natural cleaning ingredient? It is effective on its own, but when mixed with white distilled vinegar and  fresh lemon juice, the concoction can literally clean anything and everything. From a very dirty oven, to the floor. Ok, you could add a tiny bit of powdered soap, which gives it that lather and you can then clean the house or wash clothes with it.

3. Shower

 Everyone loves a hot shower but new studies have shown that the chlorine often used to treat water can react with the heat and create harmful compounds which may cause you to feel tired and dizzy after a long hot shower.

You could simply choose take shorter showers (which is better for your power bills and the environment), ensure maximum aeration in your bathroom and take advantage of cold showers where possible. For example, I bath with cold water everyday after my work out.

4. Cosmetics

Extra virgin coconut oil acts as the perfect lotion, shaving cream and deodorant. You can also get some natural make up products from your local health store or switch to homemade DIYs

Healthy Chef Kahonge

Home made (and healthy!) popcorn

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Popcorn and Health

Pop corn is a snack that has become especially popular within most malls or shopping centers. It is increasingly being consumed by both children and adults. However, mass-produced popcorn is often cooked with unhealthy fats so making them at home is much healthier where you can control how they are made. Not only is it a great after-school snack for the kids, but it can also be incorporated into a weight loss/healthy eating/lifestyle.

Popcorn is rich in protein which will make you feel full for longer periods of time.  Since it is a wholegrain, it is also rich in fibre which slows down digestion and keeps food cravings down.

INGREDIENT QUANTITY PRICE AT MBOGA MASTERS
Coconut Oil 1/3 teaspoon N/A
Unsalted Butter 1/3 teaspoon N/A
Sea/ Himalayan Salt   N/A
Black Pepper in Grinder   N/A

*N/A = Not YET available at Mboga Masters

Using extra virgin coconut oil to make the popcorn takes care of any fat worries because it is a super healthy fat and the sea/natural salt plus black pepper seasonings keep it clean while adding tonnes of flavor. The only slightly questionable ingredient is unsalted butter, which however when used in moderation adds a lot of flavor to popcorn while keeping them moist.

Method

  1. Gently heat the pot with 1/3 teaspoon of coconut oil and 1/3 teaspoon of unsalted butter.
  2. Season your corn with a pinch of sea/Himalayan salt and a few grinds of black pepper.
  3. Put the 1 cup of seasoned pop corn into the pot and cover, medium-low heat and let it just pop.
  4. Listen very carefully as the cooking stops when the popping sound stops, immediately remove from the pan, DO NOT uncover, just let it rest for about 5 minutes and then serve, movie time J