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
|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
- Mix your shredded cabbage, carrots, onions and dania/cilantro in a salad brown
- 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.
- Drizzle dressing over the veggies and toss gently making sure not to overwork it.
- 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
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|
- 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.
- 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.
- 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
- 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.
- 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)
- 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.
- Boil more water and back into the oven for the second rise, 40 minutes here.
- 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.
- Serve with green tea, boiled Kienyeji eggs and kachumbari
No wonder why they say baking is a science and an art. Enjoy!