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Kenya food recipe › Blog (Page 19)
Wukunu

Wukunu (Sweet Potatoes & Dehulled Black Beans) Recipe

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Wukunu (Sweet Potatoes & Dehulled Black Beans) Wukunu is a traditional dish common in Taita community. It was commonly served during ceremonies such as burials, weddings, or other special occasions. Traditionally, it was eaten without any accompaniment. The modern practice incorporates some vegetables or salad Ingredients 2¼ cups (384 g) black beans, dolichos lablab, raw, dry 7 sweet potatoes, unpeeled, pink skin, raw (1.8 kg) 13½ cups (2946 g) water 2 tsp. (11 g) salt, iodized Preparation 15 minutes | Cooking 2 hours 30 minutes | Serves 4 • Sort the black beans and wash. • Boil the beans in 9 cups of water for 1 hour 20 minutes (or until almost cooked). • While the beans boil, peel the sweet potatoes and set aside covered with water. • Remove the boiled beans from fire and set aside to cool. • Once cool enough to handle, shell the beans (remove the outer skin)/ you can also blanch after cooling the beans to make shelling easier. • Put the shelled black beans into a pot, add 4 ½ cups of water and boil for 4 minutes. • Add the peeled sweet potatoes, salt and boil for 50 minutes or until the sweet potatoes are tender • Remove from fire and mash to a smooth consistency. • Serve. Nutrition data per 100g of recipe: Energy 396 kJ/ 94 kcal │| Fat 0.6 g |│ Carbohydrates 15.8 g │| Protein 4.1 g │| Fibre 4.6 g │ Vitamin A 1 mcg |│ Iron 1.5 mg |│ Zinc 0.41 mg Kenyan Food Recipes download pdf   
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Mukimo - Kenyan meal

Mushenye (Green Maize and Sweet Potatoes) Recipe

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Mushenye (Green Maize and Sweet Potatoes) This dish is typical to the Luhya community. It is served as a main dish during lunch or dinner. Traditionally it was eaten plain but can be served with. It usually served with tea Ingredients 3 ¾ cups (757 g) beans, kidney, dry 2 cobs (917 g) green maize, with husks 4 sweet potatoes, unpeeled, pink skin, raw (1.6 kg) 4 tsp. (20 g) salt, iodized 1 1/3 cups (323 g) peanut butter 30 cups (6501 g) water Preparation 20 minutes | Cooking 4 hours 40 minutes | Serves 4 • Boil beans for 2 hours in 21 cups of water. • Remove husks and shell the maize grains into a bowl. • Add the green maize and 4 cups of water to the cooked beans. • Let the maize boil until it is cooked for about 1 hour. • Meanwhile peel and wash the sweet potatoes. • Add sweet potatoes, peanut butter, salt and the rest of the water. • Cook the sweet potatoes in the maize-bean mixture for 1 hour 15 minutes. • Once cooked, mash, remove from heat and serve Nutrition data per 100g of recipe: Energy 641 kJ/ 153 kcal │| Fat 4.1 g |│ Carbohydrates 17.6 g │| Protein 7.1 g │| Fibre 8.6 g │ Vitamin A 1 mcg |│ Iron 2.3 mg |│ Zinc 1.07 mg Kenyan Food Recipes download pdf   
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Mashed Potato and Bananas

Mashed Potato and Bananas Recipe

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Mashed Potato and Bananas This recipe is common among the Kisii, Kikuyu and Meru communities due to the abundance of the ba- nanas and potatoes in these communities. Sometimes it serves as an infant dish. When served as a main family dish, it can be eaten with a variety of stews or just a vegetable dish Ingredients 14 large potatoes, unpeeled, white, Irish, raw (2 kg) 7 bananas, raw, unpeeled (1.2 kg) 1 onion, red skinned, raw, unpeeled (134 g) 3 tomatoes, red, raw (321 g) 1 ¼ cups (186 g) cooking fat 2 tbsp. (35 g) salt, iodized 3 1/3 cups (734 g) water Preparation 10 minutes | Cooking 45 minutes | Serves 4 • Peel, wash the potatoes and bananas into separate bowls. • Peel, wash and chop the onion. Wash and cut the tomatoes. • Heat the cooking fat in a pan. Add the onion into the pan and cook until golden brown. • Add tomatoes and stir until the tomatoes are cooked or tender • Cut the potatoes and bananas and add into the cooking pot. • Add salt, cover and keep stirring at intervals. • Add all the water and bring to a boil. • Cook until the potatoes and the green bananas are tender. • Mash to a smooth consistency and serve while food hot. Nutrition data per 100g of recipe: Energy 750 kJ/ 179 kcal │| Fat 8.5 g │| Carbohydrates 22.1 g │| Protein 2.3 g │| Fibre 2.6 g │ Vitamin A 4 mcg |│ Iron 1.4 mg |│ Zinc 0.36 m Kenyan Food Recipes download pdf 
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Mukimo wa Njahi

Mukimo wa Njahi (Raw Ripe Bananas) Recipe

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Mukimo wa Njahi (Raw & Ripe Bananas) This sweet Mukimo wa Njahi is prepared using ripe banana typical among the Kikuyu community. It was prepared mainly for lactating mothers and during dowry ceremonies. To date, this remains an important recipe among the Kikuyu community and is served mainly during Lunch. Ingredients 5 1/8 cups (1 kg) njahi dolichos lablab, black beans, raw, dry 21 large (3 kg) raw, unpeeled bananas 12 large (1.2 kg) ripe, unpeeled bananas 5 tsp. (21 g) salt, iodized 28 ¾ cups (6037 g) water Preparation 10 minutes | Cooking 4 hours 30 minutes | Serves 8 • Sort the black beans, wash and cook in 23 cups of water for 4 hours or until ready or soft. • Mash the black beans until smooth. • Meanwhile, peel the ripe bananas and set aside. • Boil the green bananas in 2 ½ cups of water until they are soft. • Once ready, add the peeled ripe bananas. Add the rest of the water and salt into the mixture. • Let the water come to a boil. Add this mixture into the mashed black beans. • Mash until soft and serve while hot.   Nutrition data per 100g of recipe: Energy 636 kJ/ 151 kcal │| Fat 0.6 g │| Carbohydrates 26.6 g |│ Protein 6.4 g │| Fibre 6.5 g │ Vitamin A 1 mcg |│ Iron 2.2 mg |│ Zinc 0.79 mg Kenyan Food Recipes download pdf 
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Categories: Kenyan Food Recipes
Mukimo wa Njahi

Mukimo wa Njahi (Black Beans Green Bananas Potatoes) Recipe

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Mukimo wa Njahi (Black Beans, Green Bananas & Potatoes) This is a delicacy among the Kikuyu community particularly in Nyeri. Commonly referred to as “Mukimo wa Njahi”, this dish was traditionally prepared for lactating mothers and during occasions like dowry ceremonies. In modern times it remains important as a family dish mainly served during lunch or dinner. Ingredients 6 (1.2 kg) potatoes, unpeeled, Irish, raw 6 green bananas, unpeeled, raw (1 kg) 2 ½ cups (497 g) njahi, dolichos lablab,raw, dry 25 ¾ cups (5611 g) water 4 tsp. (20 g) salt, iodized Preparation 20 minutes | Cooking 4 hours | Serves 4 • Boil 2 ½ cups of njahi (dolichos lablab) in 21 cups of water for 3 hours. • Peel and wash the potatoes and green bananas in separate bowls, chop them. • Put the rest of the water into a separate cooking pot. • Add the chopped potatoes, green bananas and salt. • Boil for 10 minutes. • Add the cooked black beans, cover and cook for 20 minutes. • Remove from fire and mash. Nutrition data per 100g of recipe: Energy 693 kJ/ 164 kcal │| Fat 0.6 g |│ Carbohydrates 26.5 g |│ Protein 9.5 g │| Fibre 7.2 g │ Vitamin A 0 mcg |│ Iron 3.2 mg │| Zinc 1.06 mg Kenyan Food Recipes download pdf 
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Categories: Kenyan Food Recipes
Mukimo - Kenyan meal

Mukimo (Maize Beans Potatoes Pumpkin Leaves) Recipe

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Mukimo (Maize, Beans, Potatoes & Pumpkin Leaves) This recipe is a family dish common among the Kikuyu, Meru and Embu communities. It is served mainly for lunch or dinner. Ingredients 10 potatoes, unpeeled, Irish, white (1386 g) 9 stalks (81 g) pumpkin leaves, raw 7 ½ cups (1182 g) white maize and kidney beans, cooked 4 2/3 cups (999 g) water 2 ½ tsp. (13 g) salt, iodized Preparation 15 minutes | Cooking 1 hour | Serves 4 • Peel, wash and cut the potatoes. • Cut the pumpkin leaves. • Meanwhile, measure 7 ½ cups of previously boiled maize and beans mixture (the ratio of maize to beans is 1:2). • Put all the water into the empty cooking ves- sel. Add potatoes and salt. • Boil the potatoes for 20 minutes and add the cut pumpkin leaves. Cover the pot and cook for 2 minutes. • Add the cooked maize-bean mixture and cover to cook for 20 minutes. • Remove from heat and mash the mixture. • Serve while hot. Nutrition data per 100g of recipe: Energy 498 kJ/ 118 kcal │| Fat 0.7 g │| Carbohydrates 20.5 g │| Protein 5 g │| Fibre 4.8 g │ Vitamin A 4 mcg │| Iron 2.0 mg │| Zinc 0.74 mg Kenyan Food Recipes download pdf 
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Mukimo

Mukimo (Fresh Maize Potatoes Pumpkin Leaves) Recipe

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Mukimo (Fresh Maize, Potatoes & Pumpkin Leaves) This is a common dish among the Kikuyu, Meru and Embu communities. Often eaten for lunch or dinner, it can be served with meat stew. This dish is served as a main meal to the whole family Ingredients 6 potatoes, unpeeled, Irish, raw (876g) 4 bunches (31 g) pumpkin leaves 2 ½ cups (479 g) green maize, white, boiled 2 cups (453 g) water 2 ½ tsp. (12 g) salt, iodized Preparation 15 minutes | Cooking 1 hour 15 minutes | Serves 4 • Peel the potatoes and wash. • Wash the pumpkin leaves and chop finely. • Put 2 cups of water into a pot. Add the potatoes, pumpkin leaves and salt. • Cover the pot and boil the mixture for 20 minutes. • Add the boiled maize and cover to cook for 10 minutes. • Remove from fire and mash to serve Nutrition data per 100g of recipe: Energy 457 kJ/ 109 kcal │| Fat 1.0 g |│ Carbohydrates 18.5 g │| Protein 3 g │| Fibre 6.8 g │ Vitamin A 14 mcg |│ Iron 1.6 mg │| Zinc 0.93 mg Kenyan Food Recipes download pdf 
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Categories: Kenyan Food Recipes
Mcheleng

Mcheleng (Rice with milk) Recipe

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Mcheleng (Rice with milk) This creamy smooth dish is unique to the Kalenjin community and is commonly known as ‘mcheleng’. It is made with milk and milk cream. Loved for its convenience, it is enjoyed by the entire family but mainly a delicacy for children. It is eaten mainly as a lunch or dinner dish often accompanied by a meat or legume stews. Ingredients 2 ¾ cups (500 g) raw white rice 2 ¼ cups (488 g) water 2 ¼ cups (541 g) milk, cow 1 ¼ cups (284 g) milk cream, cow 1 tbsp. (14 g) salt, iodized Preparation 10 minutes | Cooking 30 minutes | Serves 4 • Put milk, all the water and cream into a cooking pot. • Add salt and bring the mixture to a boil. • Add rice and cook for 20 minutes or until all the liquid dries up. • Remove from heat and cover. • Serve while hot Nutrition data per 100g of recipe: Energy 74 kJ/ 176 kcal |│ Fat 5.7 g │| Carbohydrates 27.2 g │| Protein 3.9 g │| Fibre 0.2 g │ Vitamin A 44 mcg |│ Iron 0.4 mg │| Zinc 0.64 mg Kenyan Food Recipes download pdf 
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Wali wa Mvuke

Wali wa Mvuke (Steamed Rice) Recipe

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Steamed Rice (Wali wa Mvuke) The special step of soaking rice in this recipe gives a deliciously fluffy dish. Steamed rice is usually accompanied by a variety of stews including legume based stews. It is common among Kenyan Indians and the Swahilis. Usually eaten by the entire family and can serve as part of infant feeding. Ingredients 1 cup (193 g) raw white rice 4 2/3 cups (1015 g) water 2 tsp. (9 g) salt, iodized Preparation 35 minutes | Cooking 30 minutes | Serves 4 • Sort and soak the rice in 2 cups of water for 30 minutes. • Drain and discard the water. • Put the soaked rice into a cooking pot, add the rest of the water (2 2/3 cups) and salt. • Bring to a boil and cook for 20 minutes. • Drain the water when the rice is semi-cooked. • Steam for 10 minutes on low heat. • Remove from heat and serve. Kenyan Food Recipes download pdf 
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yogurt

What is the origin of yogurt

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It is said that the first yogurt and fermented milk were invented accidentally, when some lactic acid bacteria got into milk kept in wooden containers and leather bags. These fermented dairy foods were developed thousands of years before the start of the Common Era, when humans started cattle-breeding for the first time. Indeed, people around the world apparently prepared and ate various kinds of yogurt unique to their region. Yogurt gained popularity not only because of its health benefits but also because it is so delicious. Yogurt was initially made by the nomads of Eastern Europe, Central Asia, and Northern Africa, using methods they had learned through experience, from the milk of sheep, goats, cows, and horses. As yogurt could be stored and consumed over longer periods than raw milk, and also because naturally fermented food resembling what we know as yogurt today was rich in animal proteins, vitamins, and minerals, those nomadic people apparently consumed it regularly as a key part of their diet. It has been 100 years since the health-positive benefits of yogurt were scientifically proven for the first time. It is believed that the French scientist Pasteur, considered the pioneer of studies on fermentation microorganisms, was the first person in the world to conduct serious research on lactic acid bacteria. When he came across some milk that had turned sour and observed it with a microscope in 1857, Pasteur saw organisms crawling in the milk, and named them lactic acid yeast. Years later, the Russian-born Nobel laureate in biology, Mechnikov, joined the Pasteur Institute and hypothesized in the early 1900s that the marked longevity of Bulgarians was attributed to their daily consumption of large amounts of yogurt, because the lactic acid bacteria contained would settle in their intestines and suppress the proliferation of putrefactive bacteria and production of toxins, while preventing arteriosclerosis. He apparently started consuming yogurt himself and also recommended that others follow suit. The Bulgarian physician, Gligorov, later verified Mechnikov’s theory. In 1905, he succeeded in isolating the lactic acid bacteria found in yogurt, and was able to identify two bacterial strains that would ferment and make traditional Bulgarian yogurt, i.e., L. bulgaricus and S. thermophilus. These are the same strains that are used today to make yogurt as we know it. Thanks to amazing progress made in research on lactic acid bacteria and intestinal bacteria in recent years, we now understand that the lactic acid bacteria ingested in the form of yogurt do not inhabit the intestines. Still, the theory suggested by Mechnikov remains important today, and continues to affect significantly the science of lactic acid bacteria, yogurt, and their health benefits. Indeed, new scientific knowledge is being discovered because of his original visions. Source quote website ; https://www.meiji.co.jp/yogurtlibrary/en/laboratory/yogurt/01/
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