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Aluru (Stewed Quails) Stewed quails commonly known as “Aluru” is a traditional dish typical to the Luhya and Luo communities. Aluru was prepared during special occasions. It is commonly known as Likhanga among the Luhya community. Ingredients 3 quails, whole (507 g) 2 tomatoes, red, ripe (196 g) 1 onion, red skinned, raw, unpeeled (76 g) 2 tsp. (10 g) salt, iodized 2 cups (517 g) cow’s milk 3 ½ cups (679 g) cooking oil Preparation 10-15 minutes | Cooking 1 hour | Serves 4 • Roast the quails for 10 minutes and remove the innards. • Add 3 cups of cooking oil onto a clean dry pot and heat. • Put in the quails and fry for 11 minutes. • Remove and use paper towels to drain the oil. • Wash and chop the onion and tomatoes and place into separate bowls. • Add ½ a cup of cooking oil into a separate cooking pot and the chopped onions. • Cook until golden brown then add the tomatoes. • Cook it for 3 minutes or until the tomatoes are tender. • Add salt and stir. Cook for 5 minutes. • Add milk followed by the fried quails. • Cover and cook for 12 minutes. • Remove from heat and serve. Nutrition data per 100g of recipe: Energy 809 kJ/ 195 kcal |│ Fat 14.2 g │| Carbohydrates 5.2 g │| Protein 11.3 g |│ Fibre 0.6 g │ Vitamin A 51 mcg |│ Iron 1.6 mg │| Zinc 1.24 mg Kenyan Food Recipes download pdf 

Ingokho (Stewed Chicken) Stewed chicken is common among many communities in Kenya. It has different names but ingokho stands out due to the way this dish is special to the Luhya community. It is eaten as a protein to a main meal and served with Ugali or any other starch. It is savoured by the entire family Ingredients 1.4 kg chicken, whole 2 red skinned onions, raw, unpeeled, (219g) ½ green capsicum (187 g) 2 tsp. (11 g) salt, iodized 4 tomatoes, red, ripe (504 g) Preparation 15 minutes | Cooking 1 hour 15 minutes| Serves 4 • Light a charcoal stove. Put a mesh over the fire tosinge any thin feathers and lightly brown the skin of the chicken. • After 12 minutes, cut the chicken into large chunks and continue roasting for another 5 minutes or until ready. Remove from the fire. • Cut the chicken into smaller portions and return the pieces onto the fire for another 11 minutes. • Put the chicken onto a heated pan. Cook the chicken without added oil/ fat to brown further. Keep turning for the chicken to cook evenly. • Add salt to the chicken and keep turning. • Add the whole green capsicum into the pan with chicken. Turn the stove to low heat and let it simmer for 9 minutes. • Prepare the onions and tomatoes. Chop into small pieces in separate bowls. • Add the onions, cover and continue cooking for another 25 minutes. • Remove the whole green capsicum from the pot and immediately add tomatoes. • Continue cooking for another 13 minutes. • Remove from the fire. • • Serve Nutrition data per 100g of recipe: Energy 883 kJ/ 211 kcal |│ Fat 12.3 g │| Carbohydrates 6.4 g │| Protein 18.3 g │| Fibre 1.1 g │ Vitamin A 63 mcg |│ Iron 2.7 mg |│ Zinc 1.01 mg Kenyan Food Recipes download pdf 

Spanish Omelette This is a modification of the traditional Spanish omelette. Often made with a variety of chopped vegetables in beaten eggs, the Kenyan Spanish omelette does not include fried potatoes as is the case with the typical Spanish omelette. Sometimes, chillies are added for a peppery taste. Though exotic to Kenyan traditional recipes, it is rapidly gaining popularity among urban dwellers in Kenya as a breakfast favourite among the adult population. Ingredients 4 eggs, whole (221 g) 1/8 cup (29 g) cooking oil ½ tsp. (3 g) salt, iodized ¼ cup (33 g) onion, red, raw, peeled, chopped ½ cup (89 g) tomato, red, ripe, chopped 1/8 cup (16 g) yellow capsicum, chopped 1/8 cup (18 g) green capsicum, chopped 1/8 cup red (20 g) capsicum, chopped Preparation 10 minutes | Cooking 20 minutes |Serves 4 • Break the eggs into a bowl and whisk them, then add a pinch of salt. • Add the chopped ingredients and continue to whisk until evenly mixed. • Heat the pan with a little oil for 2 minutes. • Pour the mixture into the pan and allow to cook for 50 seconds. • Then transfer into the oven and cook for 15 minutes. • Remove from oven and serve Nutrition data per 100g of recipe: Energy 667 kJ/ 161 kcal │| Fat 12.9 g │| Carbohydrates 3.2 g │| Protein 7.5 g |│ Fibre 0.8 g │ Vitamin A 110 mcg |│ Iron 1.3 mg │| Zinc 0.75 mg Kenyan Food Recipes download pdf 

Omelette Omelette is one of the legendary dishes that have become popular in Kenya among urbanite communi ties. Even though it uses locally grown ingredients, it is still viewed as an exotic dish. Mainly served for breakfast, this recipe is enjoyed by the entire family. Ingredients 4 eggs, whole (243 g) 2 tomatoes, red, ripe (288 g) 1 onion, red skinned, raw, unpeeled (179g) 1 pinch (1 g) salt, iodized 2 tbsp. (20 g) cooking oi Preparation 5 minutes | Cooking 15 minutes |Serves 4 • Break 4 eggs into a bowl. • Heat a little oil on a pan. • Peel, wash and cut the onion and tomatoes into small cubes. • Whisk the eggs in a pinch of salt, add onions and tomatoes and continue whisking until well mixed. • Pour the mixture into the heated greased pan and cook for 6 minutes, turn and cook for 6 minutes. • Serve. Nutrition data per 100g of recipe: Energy 502 kJ/ 121 kcal │| Fat 7.8 g |│ Carbohydrates 5.3 g |│ Protein 6.6 g |│ Fibre 1.5 g │ Vitamin A 95 mcg |│ Iron 1.5 mg |│ Zinc 0.75 mg Kenyan Food Recipes download pdf 

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