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    Eating Right: Simple, Healthy, Satisfying and Delicious African Cooking
    Eating Right: Simple, Healthy, Satisfying and Delicious African Cooking
    Eating Right: Simple, Healthy, Satisfying and Delicious African Cooking
    Ebook190 pages1 hour

    Eating Right: Simple, Healthy, Satisfying and Delicious African Cooking

    By Aluta Nite

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    About this ebook

    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.
    LanguageEnglish
    PublisherAUK Authors
    Release dateJan 31, 2014
    ISBN9781783335121
    Eating Right: Simple, Healthy, Satisfying and Delicious African Cooking

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      Book preview

      Eating Right - Aluta Nite

      damages.

      Introduction

      This book contains flavourful recipes for people from different backgrounds and income levels to enjoy. The recipes reflect what the author grew up eating in rural, town and city settings as she changed residences from time to time, with some alterations as well, her own creations over the years and influences from the coastal region.

      The meals, snacks and drinks in this book are generally suitable for groups of four, therefore smaller or larger groups can alter the ingredient quantities accordingly. The author has taken into account the fact that portions may seem large or small to different people, based on variations in portion size when serving, cooking and shopping.

      Many of the ingredients listed in the recipes are available in North American, African, Asian and Latin American stores and markets. The author has frequently made suggestions for alternative ingredients, for convenience and variety. She has repeatedly recommended healthier options such as brown rice, whole-wheat flour and brown sugar; and suggesting that the amount of salt be adjusted to individual tastes.

      The author grew up with an emphasis on medium to slow cooking, which is apparent throughout the book. In some recipes, she has remained true to the more traditional cooking techniques she was familiar with while growing up. She has adjusted modern cooking styles to cater to cooks with more rustic styles. She has suggested alternative cooking methods, such as steaming in place of baking, where applicable.

      Going by people’s different taste buds for sugar, she has put optional or very low quantities and cooks could use the measures enjoyed by groups.

      She is not liberal with cooking oil therefore the measures recommended could appear low for those who like more cooking oil; they should therefore follow their hearts.

      She has taken into account the fact that most people do not have kitchen scales therefore she has used the cup as a measure more except for items like meat that is usually bought in kilograms or pounds so as not to discourage would be willing cooks.

      She has not repeated the method of cooking foods like the common maize/corn-meal mush and the cooks’ work is made easy by locating it on the first recipe.

      The author has assumed that grain crops, legumes and nuts are bought or harvested and kept already picked therefore free from stones or grit and ready for rinsing, soaking, grinding and cooking.

      Dedicated to all cookery lovers of the world

      Acknowledging all advocates of nutrition in the world

      Meals

      Smoked-Meat Stew with Maize (Corn)-Meal Mush

      Ingredients for meat stew:

      1 kg /2.2 lbs. fresh beef/mutton/lamb/goat/rabbit (steak/meat on bone)

      2 big tomatoes, diced

      ½ cup onions, chopped

      4 cloves garlic, chopped

      1 cup fresh coconut/dairy milk

      1 lemon/lime, juiced (tamarind juice can be substituted)

      1 fresh green/red chili pepper, chopped

      1 cup water

      Salt to taste

      Ingredients for maize/corn-meal mush:

      2½ cups water

      2 cups of white or yellow maize/corn flour or millet/sorghum/quinoa/cassava flour

      Directions for meat stew:

      Cut meat into thin pieces 1 to 2 feet long

      Salt and hang the pieces on metal skewers above open fire and hot coals in an enclosed space outdoors or inside on kitchen roof truss for about a week (keep coals hot even after flames die)

      Smoke should concentrate on it as it dries, shrinks and becomes stiff

      Alternatively, roast meat over a charcoal-burning barbecue grill over low fire for about a week, till meat is dry and shrunken to nearly half its original size

      Cut the dry roasted meat into bite-size pieces; include pieces with bones if applicable

      Wash pieces in warm water

      Put meat in a deep saucepan and place on medium heat

      Add all the remaining ingredients and stir

      Cook covered on medium heat till meat is tender and sauce is reduced

      Directions for maize-meal mush (traditional style):

      Bring water to a boil in a deep saucepan

      Add flour and stir vigorously with a sturdy wooden spatula, as it becomes porridge/grits

      Add more flour rapidly to absorb all the water, while kneading with the spatula to transition from a runny to a smooth and stiff consistency

      Keep kneading as air bubbles burst with a hissing sound and release steam

      Stop kneading when there are no traces of raw flour or lumps, and the consistency is firm but soft

      Serve with the smoked meat stew and a vegetable dish of your choice

      Directions for maize-meal mush (modern style):

      Put flour into a baking dish/bowl/tray

      Add water

      Add a little salt and a little liquid oil or butter

      Stir till all traces of flour disappear

      Bake covered in an oven at 300 degrees Fahrenheit for one and a half hours till it becomes firm and cooked

      Put the oven off and let it rest in there for 45 minutes to one hour before serving

      Bitter Vegetables in Cream with Maize (Corn)-Meal Mush

      Ingredients:

      2 medium-size fresh bitter gourds/eggplants/1 bunch dandelion/pawpaw (papaya)/cassava leaves

      1 cup fresh coconut/dairy cream

      1 cup water

      Salt to taste

      Directions:

      Wash and chop vegetables into small cubes or shreds, as desired

      Place vegetables and water in a deep saucepan

      Cover and simmer on medium heat till slightly cooked

      Add coconut or dairy cream and salt

      Slowly cook till vegetables are soft but firm, and sauce is reduced

      Serve with maize (corn)-meal mush (which is in the first recipe in this book)

      Bitter Vegetables in Okra/Lady’s Finger with Maize (Corn)-Meal Mush

      Ingredients:

      2 medium-size fresh bitter gourds/eggplants/1 bunch dandelion/pawpaw (papaya)/cassava leaves

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