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Pumpkin Leaves Pumpkin leaves are rich in nutrients and are loved by many communities in Kenya. When stir fried, they are served with Ugali and at times pumpkin leaves are added to mashed dishes Ingredients 14 stalks (110 g) pumpkin leaves, raw 1 onion, red skinned, raw, unpeeled (44 g) 1 tomato, red, ripe (91 g) 1 tbsp. (12 g) cooking oil 2/3 cup (132 g) cow milk ½ tsp. (3 g) salt, iodized   Preparation 10 minutes | Cooking 20 minutes | Serves 4 • Wash the pumpkin leaves. • Wash, prepare and chop the onion and tomato into separate bowls. • Put cooking oil in a pan, heat, and add the chopped onions until they brown lightly. • Add tomatoes into the cooking pot and cook for 5 minutes. • Add the pumpkin leaves, salt and the milk gradually while stirring. • Cook for 5 minutes. • Serve. Nutrition data per 100g of recipe: Energy 410 kJ/ 99 kcal │| Fat 6.7 g │| Carbohydrates 5.5 g |│ Protein 3.2 g │| Fibre 1.5 g │ Vitamin A 61 mcg │| Iron 2.0 mg │| Zinc 0.67 mg Kenyan Food Recipes download pdf 

Stir-fried Cabbage Stir fried cabbage is common in many communities in Kenya. It is served with various starchy dishes as a side dish. Ingredients 1124 g cabbage, white, raw ½ onion, red skinned, raw, unpeeled (139g) ½ cup (83 g) cooking oil 2 ½ tsp. (12 g) salt, iodized Preparation 10 minutes | Cooking 15 minutes | Serves 4 • Prepare and cut the onions and the cabbage into separate bowls. • Add the cooking oil into a cooking pot over fire and then put the chopped onions. Stir the onion and cook for 2 minutes. • Add the cabbage and stir. • Add salt and continue to stir the cabbage to cook it evenly. • Cook for an additional 5 minutes. • Remove and serve. Nutrition data per 100g of recipe: Energy 411 kJ/ 100kcal |│ Fat 8.6 g │| Carbohydrates 3.1 g │| Protein 1.2 g │| Fibre 2.4 g │ Vitamin A 0 mcg │| Iron 0.6 mg |│ Zinc 0.24 mg Kenyan Food Recipes download pdf 

Sukuma Wiki (Stir-fried Kales) Sukuma wiki is the most commonly used green vegetable in Kenya. It is commonly served with Ugali as a side dish. Ingredients sukuma wiki leaves raw (2667 g) 2 tomatoes, red, ripe (345 g) 1 onion, red skinned, raw, unpeeled (184 g) ¼ cup (45 g) cooking oil ½ tsp. (3 g) salt, iodized Preparation 15 minutes | Cooking 20 minutes | Serves 4 • Wash the sukuma wiki and then remove the stalks. • Roll up a handful of sukuma wiki leaves into a bunch and chop them finely. • Wash, prepare and cut the onion and tomatoes separately. • Place a cooking pot on the fire. Add cooking oil. • Cook the onion until golden brown. • Add tomatoes into the pot. • Cook tomatoes until ready. • Add the chopped sukuma wiki and salt. • Stir until evenly mixed. • Simmer over low heat for 5 minutes. • Serve hot. Nutrition data per 100g of recipe: Energy 225 kJ/ 54 kcal │| Fat 3.2 g │| Carbohydrates 2.1 g │| Protein 2.5 g │| Fibre 3.8 g │ Vitamin A 122 mcg |│ Iron 2.3 mg │| Zinc 0.42 mg Kenyan Food Recipes download pdf 

Likhanga (Stewed Guinea Fowl) This is a typical Luhya dish eaten during special occasions especially by boys after circumcision Ingredients 665 g whole guinea fowl 1 onion, red skinned, raw, unpeeled (69g) 2 tomatoes, red, ripe (196g) ¼ cup (49 g) cooking oil 3 tsp. (14 g) salt, iodized 2 ½ cups (537 g) water Preparation 30 minutes | Cooking 15 minutes | Serves 4 • Lightly roast the fresh guinea fowl for 10-15 minutes and cut into small pieces. • Put the pieces into a clean pot and add all the water. • Add salt, cover and boil for 1 hour. • Drain the water and keep in a separate bowl. • Chop the onions, cut the tomatoes and place into separate bowls. • Into the boiled guinea fowl, add onions and cook for 3- 5 minutes. • Add cooking oil, stir and cook for 5-10 minutes • Add tomatoes and cook for 2- 5 minutes while stirring. • Add the drained water and cover to cook for 2-5 minutes. • Turn off the heat and serve Nutrition data per 100g of recipe: Energy 642 kJ/ 154 kcal |│ Fat 9.0 g │| Carbohydrates 2.0 g |│ Protein 15.8 g |│ Fibre 0.7 g │ Vitamin A 10 mcg │| Iron 2.0 mg |│ Zinc 1.25 mg Kenyan Food Recipes download pdf 

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