Eating Right: Simple, Healthy, Satisfying and Delicious African Cooking
Format: PDF / Kindle (mobi) / ePub
Contained in this book are 132 recipes of natural foods prepared the African way in very simple manner, but very tasty and life changing in that they are healthy and modest in cost.
warm 17. Serve with a drink of your choice Samosas Ingredients for pastry: 2 cups unbleached white-wheat flour Enough water to mould yielding dough ¼ cup ghee/butter 1 kg/2.2 lbs. liquid oil for deep frying Salt to taste Ingredients for filling: ½ kg/1.1 lb. minced/ground beef/mutton (lamb) 1 cup finely chopped green leafy vegetables/boiled lentils 1 cup green/white/yellow onions, finely chopped 1 fresh green/red chili pepper, finely chopped 6 cloves garlic, finely chopped 1 tablespoon turmeric
4. Peel, chop and mash bananas Add all remaining ingredients and mix well Grease a baking dish/tin and pour the mixture into it Bake at 300 degrees Fahrenheit till a knife inserted in the middle comes out dry 5. Serve with a drink of your choice Coconut Cookies Ingredients: 1½ cups dry desiccated (grated) coconut 1 cup unbleached white-wheat flour 1 teaspoon baking powder 2 eggs Enough fresh dairy milk to mix wet, stiff dough ¼ cup liquid oil/butter ½ cup brown sugar ¼ cup peanut/cashew nut
medium-size or 4 small fresh cocoa yams 2 cups of water Directions: 1. Scrub cocoa yams 2. If boiling, peel and dice and put in a deep saucepan 3. Add salt and water and boil covered on medium heat till soft 4. If baking, place (un)peeled cocoa yams in an oven (300 degrees Fahrenheit) 5. If roasting, place (un)peeled on a roasting rack on a charcoal barbecue grill 6. Turn from time to time till all sides are somewhat soft (insert knife to test) then remove from heat 7. If unpeeled, peel
½ cup fresh cold dairy cream ½ cup white thick cold honey ½ cup roasted maize/corn germ or wheat germ 2 lemons/limes, juiced 1 medium-size ripe banana 1 teaspoon ginger/cinnamon powder Directions: 1. Wash avocados and slice lengthwise into halves 2. Remove the seeds 3. Using a tablespoon, scoop the flesh and place into a bowl 4. Peel and chop the banana and add it in 5. Add the maize/corn germ or wheat germ 6. Add the juice and mash the mixture into a thick paste 7. Add the cream and stir
dairy or coconut cream 1 fresh green/red chili pepper, chopped Salt to taste Directions: 1. Rinse and soak whole lentils for 2 hours; split lentils need rinsing and no soaking 2. Put lentils and water in a deep saucepan on medium heat 3. Boil and skim foam off the top (add water as needed to avoid burning or under-cooking) 4. Sauté onions, tomatoes, chili pepper and ghee in another deep saucepan 5. Add the lentils (and the water they were cooking in), turmeric, salt and stir 6. Cover and