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.
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!
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|
|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
- 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.
- 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.
- Season with natural ½ teaspoon Himalayan salt or sea salt, 1.2 cup of freshly ground black pepper and ⅓ teaspoon of cayenne pepper.
- Add about 2 litres of water which will result into around 1 litre after the slow-cooking process.
- Taste and adjust seasoning if need be, bring to boil and then lower to medium heat, simmer for about 2 hours and enjoy.
Juicing fresh fruit and veg works because you get a high dosage of easily absorbable nutrition without consuming a lot of calories. The juicing process also opens up the nutrients and makes them so much easier to digest – it is worth noting that 80% of your energy goes to digestion!
Here is an adapted-for-Kenya recipe by Joe Cross – a revolutionary juicing aficionado. Joe Cross drank (Green Juice) his way to health and made a game-changing documentary about it in which by consuming nothing but green juice for 60 days, he not only lost weight but also cured his debilitating skin disease.
PRICE AT MBOGA MASTERS
|Sukuma wiki (Kale)||1 bunch||25/-|
|Green Apples||2||30/- each|
|Carrots||2 large pieces||70/- per kg (Approx 7/- each)|
|Cucumber||1 piece||120/- per kg (Approx 10/- each)|
|Ginger||1 teaspoon||350/- per kg (Approx 10/- per piece)|
|Lemon||½ piece||130/- per kg (Approx 10/- per piece)|
|Mint leaves||1 small bunch||30/- per bunch|
This juice can easily be made using a juice extractor. If you don’t have one, chop all the ingredients into fine pieces -except the lemon and mint. Add about half a cup of water and blend until all the bits have disappeared. Finally squeeze the lemon juice in, and garnish with the mint leaf on top if you are feeling fancy.
Serve cold, with the mint leaves it is especially refreshing in the heat.
A crostata is a simple apple tart from Italy and a great thing about it is that you do not need a tart pan. Green apples are preferable to cook with because they can withstand the baking heat and still maintain their flavor and texture.
|INGREDIENT||AMOUNT||PRICE AT MBOGA MASTERS|
|Winnie’s Chapati Afya Flour||2kg||195/- per pkt|
|Sea salt/ Natural Himalayan salt||90/- per Jar|
|Honey||1/4 cup||250/- for 300gms or 350/- for 500ml|
|Tropical Heat Black Pepper||1/8 teaspoon||90/- per Jar|
|Tropical Heat Cinnamon||1/3 teaspoon||90/- per Jar|
|Nutmeg||1/4 teaspoon||90/- per Jar|
|Unrefined or Regular Sugar||1 teaspoon||120/- per kg|
|Fresh Lemon Juice||1/3 teaspoon||100 per kg|
|Extra Virgin Olive Oil||1 tablespoon||N/A|
|Ice Water||1/2 cup|
- Sift 2 cups Winnie’s Pure Health Chapati Afya Flour with ½ teaspoon sea/natural salt, ¼ cup honey and a few grinds of black pepper.
- Add butter and the ice-water, mix, not too much. If you have a food processor, you can make the dough. Refrigerate for at least 20 minutes.
- To make crostata filling combine 1 thinly sliced green apple, ⅓ teaspoon cinnamon, a touch of freshly grated nutmeg (or 1/4 teaspoon of dried), 1 teaspoon unrefined sugar or regular sugar, 1/3 teaspoon fresh lemon juice.
- Preheat oven to 200 degrees Celsius
- Remove dough from fridge at least 5 minutes before baking then immediately assemble the filling into the pastry and fold over as seen in the image
- Brush the olive oil on the crust to add yet more flavor.
- Bake for 40 minutes, then crank up the heat to 230 and bake for 5 minutes exactly to brown it nicely.
This crostata is very versatile, it can be served as breakfast, a light lunch with some fresh juice or dessert, I like it anytime of the day.
There is a lot of misinformation about oils – ‘Cholesterol-Free’ and ‘Heart Healthy’ are common terms shoppers encounter in the marketplace. However, to really get the healthiest oils you often have to spend more; but your money gets you not only truly healthier oil, but flavour too.
We highlight 2 oils that will transform your cooking and baking for the better:
Extra virgin coconut oil is perfect for everyday cooking and sautéing vegetables; it adds flavour and nutrition to the party.
Coconut oil is comprised of saturated fat, but science has recently shown that the type of saturated fat in coconuts is actually super healthy and delicious too. It also bakes well and is very economic (I usually use half the amount required in a recipe since coconut oil can be overpowering if not used with a deft hand).
As a side note, this oil is often used as a safe make-up remover. 🙂
Olive oil is one of the healthiest ingredients in the Mediterranean diet. Premium high quality olive oil will give you flavour that you simply CANNOT get with other processed oils. My favorite brand by far is Oilivia, but I also buy other cheap extra virgin olive oils for other uses like coating bread before baking.
Olive oil is really great for searing meats, sautéing veggies, in salad dressing, and for baking cookies. It brings a lot of versatility to your kitchen.
Also, extra virgin olive oil is loaded with vitamin E making it great for the skin. You can add some into your bath for soft supple skin.
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.
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!
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.