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
- 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.
- 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
- 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.
- 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.
- 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.
- Cool them for about 30 minutes before eating them
- 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.
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!
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||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|
- 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.
- 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.
- 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.
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.
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!
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.