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Meatballs in Tomato Sauce

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Today we feature a red meat recipe. Red meat when consumed in moderation can be healthy, in fact some people have shown immense gains in health after adopting a paleo diet or caveman diet which consisted largely of lean meats, eggs, fruits, vegetables, nuts and seeds… all great sources of good nutrition as long as consumed in balance.

 

It’s healthier to make your own meatballs as opposed to buying them ready. Most ready meatballs are loaded with synthetic chemical additives like preservatives, colorings and flavor enhancers. We will also teach you how to make your own sauce!

INGREDIENT AMOUNT PRICE AT MBOGA MASTERS
  MEATBALLS  
Beef Mince 500g Unavailable
Sea Salt 1/3 teaspoon Kshs.145 for 500g
Sunflower Oil Kshs. 520 (2ltrs)
Crushed Garlic ½ teaspoon 85/- for 50g Jar
Onions 1 tablespoon finely chopped 145/- per kg
Parsley stems 1 teaspoon 30/- per bunch
Milk 4 tablespoons 55/- per packet
Breadcrumbs 3 tablespoons N/A
Black Pepper Few Grinds N/A
Cayenne Pepper 1/3 teaspoon N/A
TOMATOE SAUCE
Tomatoes ½ kg 100/- per kg
Crushed garlic 1/3 teaspoon 85/- for 50g Jar
Crushed Ginger 1/3 teaspoon 80/- for 50g Jar
White Onions 1 tablespoon 130/- per kg
Celery 1 tablespoon 70/- per bunch
Leeks 1 tablespoon 10/- each
Potatoes 1 large potatoe 90/- per kg
Carrots ½ cup chopped 90/- per kg
Unsalted Butter ½ tablespoon N/A

 

 

Method

  1. To make meatballs simply combine the beef mince, sea salt, black pepper, cayenne pepper, crushed garlic, finely chopped onion and parsley stems. In a separate bowl mix milk with breadcrumbs then mix that into the meatball mixture for binding purposes. Shape into square-like (not too round) balls so that they can cook nicely. Leave aside for about 20 minutes or refrigerate for a few hours so that the flavors can mingle, they freeze so well too.
  2. On medium heat, brown the meatballs in extra virgin olive oil, for about 4 minutes for each of the 4 sides. Remove and set aside.
  3. On the same pan make the tomato sauce start by slowly browning in extra virgin olive oil and unsalted butter – your crushed garlic, crushed ginger, white onion, celery, leek, potatoes and carrots, about 8 minutes while stirring occasionally.
  4. Finely chop your tomatoes or grate them into a paste like consistency.
  5. When the aromatics have slightly browned, add your fresh tomato ‘paste’ and start cooking it off on medium heat, about 5 minute while stirring.
  6. Add veggie stock or water then bring to a simmer.
  7. Add the meatballs and cook for at least 30 minutes but if you have the time please cook them in a 180 degrees oven for 2 and ½ hours for amazing flavor and melt-in-your-mouth meatballs.

 

Serve with sauteed broccoli and ugali

Herbal Tea & Wholegrain Coconut Muffins

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It is very hard to get 100% wholegrain muffins in any bakery/store because they can be heavy dense and tricky to make but this recipe will impress you as it is super simple, requires very few ingredients and you don’t have to have fancy baking equipment to execute it, just a non-stick muffin pan and a whisk and you are good to go.

The recipe calls for honey and a little bit of unrefined sugar or regular sugar so it is quite healthy and can be consumed even by diabetics as it has fresh coconut which is a superfood, to say the least…a good source of the minerals copper, calcium, iron, manganese, magnesium, and zinc, especially when using fresh coconut but dried can also work too.

Wholegrain flour like Winnie’s Pure Health Chapati Afya Flour contains whole wheat meaning you get all the nutrients that are not present in white wheat flour. Furthermore, they put some amaranth, finger millet and rye flours to add an extra array of nutrition and flavor as well.

You can also add chia seeds which not only help in binding the dough but also play a key role in nutrition. Chia seeds contain a great deal of omega 3 fats, calcium, magnesium and many other nutrients.

 

INGREDIENT QUANTITY PRICE AT MBOGA MASTERS
Milk 1 cup 55/- per packet
Lemon 1 tablespoon lemon juice 10/- per lemon
Wholegrain Flour 1 cup 195/- per packet
Coconut 1/3 cup grated/ dessicated 50/- per piece
Sea Salt To taste 145/- per jar (500g)
Cinnamon powder 1 teaspoon 95/- per bottle (50g)
Vanilla essence/ extract 1 teaspoon N/A
Extra virgin coconut oil 2 tablespoons N/A
Black Pepper To taste N/A
Baking powder 1 teaspoon N/A

*N/A = Not yet available at Mboga Masters

METHOD

  1. Remove milk from fridge at least 1 hour before using, it really needs to be at room temperature to make good buttermilk. Add the 1 tablespoon of fresh lemon juice to the milk, stir well and leave it alone for about 10 minutes. It will have a heavier texture and creaminess to it with tangy flavor – this is what makes these muffins moist and light.
  2. sift 1 cup of wholegrain flour (winnie’s pure health or even whole wheat/atta mark), add the pinch of sea salt, a few grinds of black pepper, 1 teaspoon of baking powder, ¼ teaspoon of baking soda, 1 teaspoon cinnamon powder and set aside
  3. In another bowl add the 1 cup buttermilk, 1 teaspoon vanilla essence or extract, ⅓ cup honey, 1 tablespoon of sugar, 2 tablespoons of extra virgin coconut oil and whisk gently.
  4. Mix the dry ingredients with the wet ones and the freshly grated coconut, carefully stirring them about 10 – 15 times. If you over mix them the gluten will form and make the muffin heavy and doughy. Make sure to only stif a few times, don’t worry if it doesn’t look like it’s mixed well, they will still turn out great.
  5. Preheat oven to 190 degrees Celsius, rub the muffin pan with some of the coconut oil. Bake them on the center rack, for about 25 minutes.
  6. Cool them for about 30 minutes before eating them
  7. Make herbal tea using your favorite herbal tea bags like green tea, lemongrass, chamomile or rooibos then sweeten with honey and flavor with fresh lemon/lime juice.

Avacados, what are they good for?

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Green avocados are back in season meaning that they are in plenty, taste the best and also the prices are at their lowest now. Many vegans and vegetarians rely upon the high protein content of this amazing fruit as well as the other nutrients that it brings to the table, not to mention superb flavor and awesome creamy texture that can be used to replace cheese in a sandwich or salad.

Apart from that, avocados are a great source of Alpha-linolenic acid (an omega-3 fatty acid) and oleic acid .  dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C. This is why some people are even referring this fruit as a superfood due to its immense documented health benefits.

Eating avocados is great fun, delicious and can be used for a cheap facial treatment. Avocado has excellent exfoliation properties – i.e. it removes dead skin effectively, which can help the many people who have acne. Just smear it on your face and wash off with clean water.

The fats in avocado were previously thought to be unhealthy but modern research actually has proven that we need saturated fat, especially the kind found in plants ; the avocado is plentiful in fats.

There are so many ways to consume avocado; raw, in a smoothie or salad, to add flavor to this great beans and chapati dish, on bread as a substitute to margarine or butter etc.

 

 

Simple Coleslaw Recipe

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Coleslaw is one of the most popular salads ever because it is simple, utilizes readily available ingredients and most importantly, it is delicious and nutritious.

First things first, nutrition check up…cabbage is rich in vitamins K, C, and B6. This member of the cruciferous family is also a decent source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. Cabbage has been associated with helping prevention of cancer as well as cardiovascular diseases, which are the major causes of death in the modern world. The vegetable has also been proven by research to help people with ulcers. Sadly, many people tend to overcook this vegetable killing all the flavor and great texture that it has to offer; you can sauté cabbage lightly but where possible, raw is usually the best way to get the full benefits of a vegetable.

Coleslaw often has mayonnaise. I know what you are thinking, mayonnaise is not the healthiest food ever so we will substitute it with greek yogurt or simply plain natural yogurt which brings in flavor and less nasty chemicals that may be contained in mayo. Raw apple cider vinegar is also a superfood and an awesome ingredient as it brings extra flavor to the party

 

Ingredients

 

INGREDIENT AMOUNT PRICE AT MBOGA MASTERS
Cabbage 2 cups shredded 70/- per cabbage
Onion 1 small red 120/- per kg
Carrots ½ cup 90/- per kg
Dhania 1 tablespoon 10/- per bunch
Mint ½ tablespoon 30/- per bunch
Natural yoghurt 3 tablespoons 150/- per litre
Sea Salt ¼ teaspoon 195/- per jar
Honey 1 teaspoon 350/- per 500ml
Extra Virgin Olive Oil 1 tablespoon N/A
Apple Cider Vinegar   N/A

*N/A =  Not YET available at Mboga Masters

Method

  1. Mix your shredded cabbage, carrots, onions and dania/cilantro in a salad brown
  2. Make your dressing by whisking a little extra virgin olive oil, honey, raw apple cider vinegar (or red wine vinegar), sea salt and black pepper and the yogurt goes in the last.
  3. Drizzle dressing over the veggies and toss gently making sure not to overwork it.
  4. Serve immediately or cover with foil and refrigerate, it gets better with time, hence great for the holiday feasting as this means less work in prep and more time to have fun and host your guests.

It goes really well with anything, a veggie burger, nyama choma or even these healthy fries