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Fried Egg (Mayai Ya Kukaangwa) A recipe packed with nutrients, with an old style of cooking, is the fried egg! Everybody in the family enjoys it with a dash of salt! Served mainly during breakfast, this recipe is an all-time favourite of many children Ingredients 1 egg, whole (59 g) 1 pinch (1 g) salt, iodized 1 tsp. (3 g) cooking oi Preparation 5 minutes | Cooking 1 minute | Serves 1 • Break the egg into a clean bowl. • Heat the cooking oil in a pan. • Whisk the egg with a pinch of salt in the bowl. • Pour the egg on the pan and fry for 30 seconds. Then turn and fry for another 30 seconds. • Remove and serve Nutrition data per 100g of recipe: Energy 926 kJ/ 223 kcal │| Fat 17.9 g │| Carbohydrates 2.5 g │| Protein 13.1 g |│ Fibre 0 g │ Vitamin A 192 mcg |│ Iron 1.8 mg |│ Zinc 1.16 mg Kenyan Food Recipes download pdf 

Omena wa kukaangwa (Fried Omena) “Omena” as it is commonly known is a tiny fish mainly harvested at the Lake Victoria. As such, it is a delicacy among the Luo community. However, other communities in Kenya have embraced it as a main protein dish. It is mainly eaten with Ugali. Ingredients 120 g omena, dried, raw 1 bunch (25 g) spring onion, raw, unpeeled 2 tomatoes, red, ripe (270 g) 1 cup (202 g) cooking oil ½ tsp. (3 g) salt, iodized Preparation 10 minutes | Cooking 30 minutes | Serves 4 • Sort the omena and wash in hot water. • Peel and wash the onion and tomatoes • Cut the tomatoes, chop the onions and place into separate bowls. • Heat cooking oil in a cooking pot; add the washed omena and leave to cook for 4-6 minutes without stirring. • Stir to allow for the other side to fry as well. • Remove from the heat and drain the excess cooking oil. • Add the cut onions, turn on the heat and stir to mix evenly. • Cook as you stir continuously to prevent the omena from burning. • Add tomatoes, salt, and stir. • Mash the tomatoes into the omena and continue cooking. • Remove from heat and serve. Nutrition data per 100g of recipe: Energy 1,863 kJ/ 450 kcal |│ Fat 39.3 g │| Carbohydrates 4.6 g │| Protein 19.2 g │| Fibre 0.8 g │ Vitamin A 55 mcg |│ Iron 2.3 mg |│ Zinc 5.28 mg Kenyan Food Recipes download pdf   

Tsiswa (Stewed Termites) This is a traditional delicacy among the Luhya community. It was traditionally eaten by boys after circumcision. In modern practice, this dish is relished by the entire family due to its delicious taste, its satiety effect and its dense nutrient content. It is usually eaten with Ugali during lunch or dinner and as an all-day snack. Ingredients • 2 cups (335 g) dried termites, raw • 1 onion, red skinned, raw, unpeeled (107g) • 1 ¼ cups (271 g) cow’s milk • ½ tbsp. (7 g) salt, iodized Preparation 10 minutes | Cooking 30 minutes | Serves 4 • Wash the termites. • Peel, wash and finely chop the onions. • Put milk into a cooking pot and place on heat. • Add onions and the washed termites. • Add salt and stir to mix while heating. • Continue stirring and intervals. • Reduce the heat and cook until dry. • Remove and serve Nutrition data per 100g of recipe: Energy 2,136 kJ/ 515 kcal │| Fat 38.8 g │| Carbohydrates 7.3 g │| Protein 31.6 g |│ Fibre 5.1 g │ Vitamin A 95 mcg │| Iron 29.8 mg | Zinc 0.41 mg Kenyan Food Recipes download pdf 

Okra Meat Dish This is traditional dish among the Nubian community. It is prepared with okra and meat giving it a smooth and soft appeal. The blend of garlic brings out a unique aroma to the dish which is enjoyed by the entire family. It is often eaten with rice Ingredients 367 g okra 2 red skinned onions, raw, unpeeled (208g) 5 tomatoes, red, ripe (435 g) 3 cloves (18 g) garlic 700 g meat, beef ¼ cup (40 g) cooking oil 2 ½ tsp. (13 g) salt, iodized 2 Royco® cubes (8 g) 1 tsp. (2 g) curry powder 65 g coriander leaves 11/8 cups (253 g) water Preparation 15 minutes | Cooking 1 hour | Serves 4 • Wash and chop the onions, tomatoes, garlic and coriander leaves into separate bowls. • Put the onions in cooking oil in a pot and cook until golden brown. • Add meat followed by salt then stir and allow it to cook for 10 minutes. • Add tomatoes and simmer until the tomatoes are tender. • Add curry powder, 2 Royco® cubes and continue to simmer the meat. • Add coriander, okra and all the water. • Allow to simmer for 5-10 minutes • Add garlic, stir and simmer for another 15 minutes or until ready. • Serve Nutrition data per 100g of recipe: Energy 394 kJ/ 94 kcal |│ Fat 5.1 g |│ Carbohydrates 3.2 g │| Protein 8.2 g │| Fibre 1.3 g │ Vitamin A 15 mcg │| Iron 5.2 mg │| Zinc 1.65 mg Kenyan Food Recipes download pdf 

Ikalanga (Sheep Tail Fat) Ikalanga is very similar to Nyirinyiri. It is a loved dish eaten as an accompaniment to a starch such as rice or ugali during lunch or dinner. Rendille, Borana and Gabra, Maasai and other pastoralists communities. This is also commonly known as Ingredients 894 g sheep fat 2 cups (420 g) water 1 tsp. (4 g) salt, iodized Preparation 10 minutes | Cooking 40 minutes | Serves 4 • Cut the sheep fat into small pieces. • Put in a cooking pot with all the water and add salt. • Boil until the sheep fat forms dry balls. • Keep stirring until oil separates from the balls. • Cook until ready. Kenyan Food Recipes download pdf 

Nyirinyiri (Camel Meat) Nyirinyiri is very tiny tender pieces of meat. It is stored in the oil that was cooked in and lasts very long without refrigeration. It can be eaten on its own as a breakfast snack or served with mandazi for special guests or even sprinkled on other foods to liven up the flavour. It is a typical dish among Borana, Gabra,Rendille, and other pastoralists’ communities Ingredients 1½ kg camel meat ½ kg camel hump (544 g) 1 tsp. (6 g) salt, iodized Preparation 15 minutes | Cooking 1 hour 15 minutes | Serves 4 • Cut camel hump into large pieces and put in a heated pan. This is to remove the oil from the hump which was then used in the Nyirinyiri. • Cut the camel meat into small pieces and remove tendons and any other inedible part. • Put the meat in a cooking pot and add a pinch of salt (this is optional as camel meat is usually salty.) • Leave to boil. Before the meat juices runs out, add the prepared camel hump oil (257 g). Keep tirring so that it does not stick to the pan. • Cook until ready then serve. Nutrition data per 100g of recipe: Energy 2,171 kJ/ 521 kcal │| Fat 33.6 g │| Carbohydrates 20.0 g │| Protein 34.6 g |│ Fibre 0.0 g │ Vitamin A 1 mcg |│ Iron 6.9 mg │| Zinc 3.62 mg Kenyan Food Recipes download pdf 

Hydrabadi Biryani This dish is common among the Indian community in Kenya and is served with lightly flavoured steamed rice. The method of preparation is very key to this recipe and type of fish used. This super spiced king fish has superior taste and aroma which blends perfectly well with the fragrance of aromatic rice that is served with it. It is mainly eaten during lunch or dinner by the entire family. Ingredients 2 cups (424 g) raw white rice ½ kg king fish 1 ½ tsp. (5 g) red chilli powder ¼ tsp. (1 g) turmeric powder 2 tsp. (6 g) coriander powder ½ tsp. (4 g) cumin seeds 6 cloves (18 g) garlic 1 piece (15 g) ginger 3 green chillies (6 g) 1 bunch (21 g) coriander leaves 1 bunch (14 g) mint leaves 4 ½ tbsp. (67 g) yoghurt 6 anise (5 g) seeds ¼ tsp. (2 g) clove seeds 8 cardamom seeds (2 g) 6 sticks (3 g) cinnamon 1 ½ tbsp. (21 g) salt, iodized 1 bay leaf (1 g) ½ lemon (11 g) 2/3 cup (126 g) cooking oil 8 ¾ cups (1895 g) water Preparation 45 minutes | Cooking 45 minutes | Serves 4 • Chop the green chillies and coriander leaves. • Wash and cut the king fish. • Marinade with the dry ingredients (1 ½ tsp. red chilli powder, ¼ tsp. turmeric powder, 2 tsp. coriander powder, ½ tsp. cumin seeds, pinch of cloves, 4 anise seeds, 3 cinnamon sticks, 4 cardamoms seeds, the salt, and 3 tbsp. cooking oil. Leave to stand. • Crush ginger and garlic into a paste. Add the paste, coriander leaves, green chillies, lemon juice and yoghurt. • Sort, wash and soak the rice in 4 ¾ cups of water for 30 minutes. • Into a separate pot, add 4 cups of water and the soaked rice and start cooking. • Add the cloves, bay leaf, cardamoms, anise seeds, cinnamon and the cumin seeds. • Cover the rice and boil for 25 minutes until ready and soft. • Remove from heat and drain the water if necessary. • Into a separate pot, add the oil and heat for 1 minute. Add the marinated fish and shallow fry for 6 minutes. • Into the pot used in frying the fish, add the boiled rice (do not stir). • Cover the rice with the fried fish and garnish with mint and coriander leaves. • Steam for 5 minutes. • Remove from heat and serve. Nutrition data per 100g of recipe: Energy 819 kJ/ 195 kcal │| Fat 8.3 g │| Carbohydrates 21.4 g │| Protein 8.2 g │| Fibre 0.9 g │ Vitamin A 13.0 mcg |│ Iron 1.0 mg |│ Zinc 0.62 mg Kenyan Food Recipes download pdf 

Fried Tilapia Fried Tilapia is a delicacy that is traditionally relished among the Luo community. The current practice has seen many other communities adopt this recipe particularly in urban areas. It is usually eaten with Ugali and served during lunch or dinner to the entire family Ingredients 1 whole fresh tilapia, (approx.834 g) 4 ¼ cups (831 g) cooking oil 1 ½ tsp. salt (7 g) Preparation 10 minutes | Cooking 30 minutes | Serves 4 • Prepare and wash the fresh fish. • Score the length of the fish and sprinkle salt on the sur- face. • Put oil into the pan and heat. • Put in the salted fish into the hot oil and fry until it browns. • Turn to cook the other side. • Place on paper towel to drain the excess oil. Nutrition data per 100g of recipe: Energy 1821 kJ/ 437 kcal |│ Fat 28.1 g |│ Carbohydrates 0.3 g │| Protein 45.7 g │| Fibre 0.0 g │ Vitamin A 24 mcg |│ Iron 6.2 mg |│ Zinc 1.16 mg Kenyan Food Recipes download pdf 

Omena Stew (Silver Sardine Stew) Omena as it is commonly known is a tiny fish mainly harvested at the Lake Victoria. As such it is a delicacy among the Luo community. However, other communities in Kenya have embraced it as a main protein dish. It is mainly eaten with Ugali. Ingredients • 2 cups (128 g) dried omena fish • 2 onions, red skinned, raw, unpeeled (164 g) • 2 cups (453 g) water • 1 tbsp. (21 g) ghee, cow • 2 ½ tsp. (12 g) salt, iodized • 3 tomatoes, red, ripe (313 g) • 2 ¼ cups (509 g) milk • 1 cup (200 g) cooking oil Preparation 15 minutes | Cooking 1 hour | Serves 4 • Sort the omena (do not wash). • Into a clean pot, add omena, all the water and 1 tsp. salt. • Start the fire, cover the pot and boil for 40 minutes. • Remove from fire, drain and discard the water. • Wash and cut the onions, and tomatoes into sepa- rate bowls. • Into a clean pot, add cut onions and cooking oil. Cook for 10 minutes. • Add tomatoes, cover and cook for 3 minutes. • Add the remaining salt, mix, cover and cook for another 2 minutes. • Mash the tomatoes with a fork. • Add the boiled omena and mix. • Add the milk, mix and cover. • Add ghee, mix and heat for 3 minutes. • Cook for another 10 minutes. Nutrition data per 100g of recipe: Energy 747 kJ/ 180 kcal |│ Fat 13.3 g |│ Carbohydrates 6.0 g │| Protein 8.8 g │| Fibre 0.7 g │ Vitamin A 52 mcg |│ Iron 1.0 mg |│ Zinc 2.26 mg Kenyan Food Recipes download pdf 

Stewed Dried Fish This dish is typical among the Luhya and Luo communities. It also commonly known as “Shivambala”. Frequently, fish that is previously dried (usually split open manner) is stewed with tomatoes and onions. It is mainly served with Ugali to the entire family either during lunch or dinner. Ingredients 210 g dry fish 3 tomatoes, red, ripe (319 g) 1 whole onion, red skinned, raw, unpeeled (143g) ½ cup (104 g) cooking oil 2 tbsp. (28 g) peanut butter 1 g magadi (water and ash) 13/4 cups (406 g) water Preparation 15 minutes | Cooking time 25 minutes | Serves 4 • Soak the dried fish in ¾ cup of warm water for 10 minutes. • Chop the onion, cut the tomatoes and place into separate bowls. • Wash the dried fish in the soaking water and drain the water. • In a cooking pot, heat cooking oil, add theonions and cook until they turn golden brown. • Add peanut butter and the grated tomatoes and cook for 3 minutes while stirring at intervals. • Add 1g of magadi and cook for another 2 minutes. • Add salt and the rest of the water and bring the mixture to boil. • Add the washed fish and cook for 10 minutes or until ready. • Remove from heat and serve. Nutrition data per 100g of recipe: Energy 1,374 kJ/ 330 kcal | Fat 23.2 g │| Carbohydrates 3.9 g |│ Protein 25.7 g |│ Fibre 1.4 g │ Vitamin A 0 mcg |│ Iron 2.1 mg |│ Zinc 1.02 mg Kenyan Food Recipes download pdf