Professional Documents
Culture Documents
4
Sufficient and Nutritious Food
• Grow plants to use for pest manage- It is necessary to disseminate such systems
ment, thus reducing losses to pests by to a greater number of people. This chapter
means of less toxic products. describes some systems that may improve
• Dig wells to provide water closer to food security and nutrition:
food gardens, thus offering an alterna- • improving nutrition through food
tive to clearing vegetation along rivers processing techniques, such as ferment-
to establish gardens. ing, malting and food drying practices
(sections 26-29),
• diversifying food crops, by growing
moringa, leafy vegetables and medical
herbs (sections 30-33),
• improving yields, by protecting gardens
with live fences and biopesticides, as
well as using seed priming technique
(sections 34-37).
It is
useful
to use
biopesti-
cides to
fight pests
when stor-
ing maize
26 - Food - Fermented Food 65
26 • Fermented Fermenting
organisms are
Food also beneficial
because they
act in a similar
The benefits of fermentation have been manner inside
known since ancient times, and many the body.
products, such as milk, cereals, cassava and They usu-
vegetables have been used. Fermentation is ally live in the
done through the introduction of micro- intestines,
organisms which cause chemical changes where they
in food. improve digestion and prevent other mi- Making
croorganisms from causing constipation or nshima
In this chapter, the idea is to promote a diarrhoea. They are also necessary for the in
traditional system of using fermenting por- production of B-vitamins in the intestines. north-
ridges as food for children. Vitamins are important for the immune ern Mo-
system because they help the body resist zam-
Fermentation makes some food more nu- diseases. Additionally, fermentation makes bique
tritious plus reduces diarrhoea. The acid it easier for the human body to assimilate
produced during fermentation may also help food nutrients - particularly iron, zinc and
to conserve certain foods. phosphates.
Fermentation also reduces the toxin (cya-
Introduction nide) that is naturally present in cassava,
specifically in the bitter varieties.
Fermented porridges are traditionally given
to young children in Tanzania. Fermentation Production of the starter
may be done overnight, and the product culture
used with no need to cook it for the next
1-2 days. Swedish studies have shown that If it is common practice in the area to eat
children eating porridges which have been fermented porridges, you simply add a
fermented (togwa) exhibit lower incidence bit of the fermented product where this
of diarrhoea than those eating regular por- step is described. If you don’t have any
ridges (nshima or sadza). The incidence of fermented products, you could try to add
diarrhoea was nearly halved in the group some yoghurt or over- ripe fruits, which
eating togwa when compared to the nshima usually contain ferments. Or try to ferment
group. some grains by leaving them in a humid,
Fermenting nshima is a process where the dark place.
lacteal yeasts naturally found on grains is
used. Some of these are the same type How to make fermented
as those used for making yoghurt. They porridges
change maize sugars into lactic acid. This
acid gives the product a fresh taste, and it • Clean the grains thoroughly by remov-
also prevents the growth of harmful mi- ing small stones, insects, and weeds.
croorganisms, such as the bacteria which • Soak the grains in clean water, in a cool
causes diarrhoea. place for one whole day. This process
66 40 Green World Actions
helps to reduce an anti-nutritional com- • Cover the porridge and let it cool. If
pound (phytin), which, if not destroyed, there is plenty, divide it into smaller
binds iron in the food. This prevents the portions so that it cools quicker.
body from absorbing it. Iron is impor- • When the temperature of the porridge
tant for the human body, particularly in is around 30ºC (as your skin), add some
the formation of red, oxygen-carrying togwa from the last cooking, or some
blood cells (haemoglobin). fermented grains.
• Boil the grains in the usual way to make
nshima/sadza/porridge. The food should be ready next morning. It
should taste sour and not smell bad.
How to make soya yoghurt • Sprinkle them with water every day
to keep them cool and moist, but they
Soya milk can also be made into yoghurt, should not be covered with water.
using the culture from regular yoghurt. • After five to ten days, the sprouts will
Yoghurt is produced when specialised be two inches (5 cm) long.
bacteria grow in milk. They produce more • Cook them for 2-4 minutes so the
proteins, and are also good to eat because “beany or nutty” flavour disappears.
they make it difficult for harmful bacteria Sprouts are a
to grow in the intestines. Research in Tan- fresh product,
zania found that children eating porridges and should be
fermented with the same bacteria (togwa), eaten soon af-
showed less incidence of diarrhoea than ter production
ones eating unfortified porridges. Diarrhoea or they will
incidence was nearly halved in the group spoil.
eating togwa. Another advantage is that this Apart from
process makes it easier for food nutrients, being rich in
such as iron and phosphates, to be utilised proteins, soya
by the body. These minerals are important also has spe-
in growing children for the development of cific properties
blood and bones. that help the body to maintain insulin lev- Children
• Let the milk cool to around 30°C. els better than other protein-rich foods, need
(Measure this temperature by putting a like meat or chicken. Another plus, is that much
drop on your skin, when you cannot feel soya contains substances called isoflavones, protein for
it as either hot or cold it is ready). which are found in plants and help the body growing
• Add a spoonful of yoghurt culture (the to fight diseases. This means that soya is a up. Soya
first time you may need to buy some, or good immunity booster. milk can
try to get some from somebody. After supply
that, you can use the bacteria from the How to make soya flour much of
yoghurt already made). this.
Keep it in a closed, clean container in a • Drop soybeans into boiling water gradu-
warm place (in the sun) for half a day. ally so that the boiling does not stop.
Eat with fruits, in salads, plain or sweetened • Let them boil for at least 30 minutes
with either honey or sugar. • Wash the soybeans in clean water.
• Dry the cooked soybeans on a mat or
How to make soya sprouts sack in the sun until dry, about 3 days.
• Pound the dry soybeans and sieve to get
Soya sprouts may be eaten as a cooked the flour - or grind them at the grinding
vegetable. They are used in soups, salads, mill.
and side dishes. During sprouting, specific • Store the flour in an air tight container
sugars are used by the soya plant. This re- and use it as required.
duces the issue of intestinal gas and vitamin
C is produced. Note: Never take uncooked soybeans to
• Soak the beans overnight. the grinding mill. Uncooked soya is not
• Place them in a covered container, in healthy.
the dark.
70 40 Green World Actions
Description of dryer
The dryer should be placed at an angle of in the dryer and result in faster drying of Dryer
about 20 degrees from the ground, and the products. The dryer must have about 3 base and
should be placed facing the sun in the pe- to 4 inches (7.5 - 10 cm) space under and body
riod when there are food products to be above the tray. Usually, a dryer of 4 x 6 feet made of
dried (north or south depending on your is enough for a household. mud and
location). bricks
The body and base of the dryer are con- Precaution
structed with bricks or stones. A mixture
of clay and finely chopped plant material is Care should be taken while handling the
used to bind the bricks/stones together. plastic cover of the dryer as it can easily
Clay is mixed with plant material to avoid be damaged. It is also recommended that
cracks. Small bamboo pipes (or tubes) are children be kept away from the dryer to
used as an inlet for cool air and a small prevent damage.
window (gap) is made at the top end of the The plastic should be replaced every two
dryer to release hot air. Wood or bamboo months, or when it is no longer transpar-
and wire mesh are used to make the trays ent.
for holding food materials to be dried.
Other materials such as mosquito nets or Cost
straw mats may also be used. The important
thing is to allow air to move freely through The cost is between US$ 5 - 8 depending on
the tray. the size of the dryer and availability of local
The plastic is fastened to a wood/bamboo materials, such as bricks and wood.
frame and this is used to cover the dryer.
The cover should be tight enough to pre- Solar mud dryer illustration. Information and
vent flies and other insects from entering drawing of mud dryer from “Food Chain 27”
through the top. ITDG. www.itdg.org
Usually the price of such a dryer does not This model is placed so that hot air from
exceed US$ 2. the heating chamber moves up through the
drying chamber. Hot air will always move
29 - Food - Drying Fruits and Vegetables 73
Sweet Blanching
potatoes
in a plastic • Boil water with salt.
dryer • Put vegetables in a clean cloth or basket.
• Hard vegetables (such as cabbage) are
dipped in boiling water for 3 minutes.
• Softer vegetables (like spinach and mor-
inga leaves) are soaked for 2 minutes.
• Immediately after removing them, dip
in cold water.
• Spread on trays, dry until they are crispy
and pack as with fruits.
destroys the vitamins) and used as a relish. eaten. These are chopped up and cooked
They may also be prepared together with with cooking oil or soda (NOT recom-
other vegetables. The unripe fruits are some- mended since this destroys the vitamins)
times eaten and used as a relish. They may also be
raw. The fruits prepared together with other vegetables.
are preserved The unripe fruits are sometimes eaten raw.
for future use The fruits are preserved for future use by
by sun-drying. sun-drying.
Importance Importance
The fruits are Fresh leaves are a good source of protein,
a source of calcium and iron and are moderately rich in
small amounts vitamin C. They are sold in urban markets,
of starch and and provide a reliable source of nutrients
protei n and in the wet season.
Leaves substantial amounts of vitamin A and iron.
and fruit It is a profitable cash crop, as it is a popular Cassava
of the vegetable sold on streets and markets in
African urban areas. (Manihot esculenta)
eggplant. The leaves are more nutritious than the
More fruits and are sometimes eaten in the same Cultivation
details can way as spinach. Cassava grows well under most conditions.
be seen in Propagation is by stem cuttings at the start
the draw- Sweet potatoes of the rainy season. Plantings are often
ing below. mixed with other crops like finger millet,
(Ipomoea batatas) sorghum, maize or pumpkins.
Leaf harvesting starts once the plant is es-
Cultivation tablished and continues for several years.
The sweet potato is widely cultivated in
the rainy season, primarily for its tubers. Use
Propagation is by stem cuttings planted on It is mainly grown for its tubers, but its
mounds about 30 cm high. The leaves are leaves are also an important dietary re-
picked over the course of several months. source. It is in fact regarded as one of the
The leaves of wild species of sweet potato most convenient vegetable species. Leaves
are also used and tender shoots are chopped or ground
as vegetables. and boiled with groundnut flour, fats or fish
Sweet potato to make a relish.
has some seri- The young, fully expanded leaves may be
ous pests, such eaten cooked, and contain 11-39% protein
as sweet po- on a dry matter basis. Both the leaves and
tato weevil. roots contain cyanide, so the leaves must
be cooked for at least fifteen minutes and
Use the water thoroughly drained. This reduces
Only the un- the cyanide to a safe level.
ripe fruits are
30 - Food - Local Leafy Vegetables 79
The leaves are sometimes preserved for high in protein and iron and moderately
future use by drying either in the shade, or high in vitamin C.
in direct sunlight.
Roselle
Importance
Cassava provides a full meal, as its tubers (Sorrel, Bissap) (Hi-
can be ground as flour and its leaves provide biscus sabdariffa)
a protein-rich relish. The leaves are also Namibia: Omutete
rich in vitamin A.
It is important for food security because Description
it can survive without water by shedding Roselle is an herb
its leaves and can quickly grow again when that grows to a
conditions improve. height of 50-100 cm.
The young leaves
Cucurbits are oval, while older
leaves are clearly
(Ipomoea batatas) three-lobed. The
flowers are bright
Cultivation yellow with a red-
Cucurbits, such as pumpkin, local cucumber brown centre. There
and melon, are grown mainly for their fruits When the plant grows older, the deep red are many
during the rainy season. and purple colours of the stem and the se- species
Farmers usually extract their own seeds pals (the outermost layer of the flower) domi- of pump-
from mature fruits after harvesting and nate and the entire plant appears purple. kins with
store them for future use. Seeds are sown nutritious
directly into the soil, 2 to 5 cm deep. Pump- Use leaves
kin leaves are picked only after the plant has The fleshy red sepals should be picked
started to bear fruit. This may continue for when about two centimetres long, and may
several months unless there are pest and be used in jellies, sauces, and herbal teas.
disease challenges, because the plants often Although the leaves and stems are bitter,
continue to produce new leaves long after they are high in vitamin A, and may be eaten
the wet season is over. raw, cooked or dried.
The leaves of the roselle are stripped from
Use the plant and cooked in the same manner
Leaves and young fruits are boiled and as spider plant leaves. The red petals are
mixed with various ingredients and used as sometimes peeled off the bolls and dried.
a relish. Leaves are commonly chopped or When pounded and covered with boiling
pounded, and mixed with groundnut flour water, these petals produce a red tea.
or cooking oil. Smoked or sun-dried leaves
can be stored for a long time. Cultivation
Roselle is relatively easy to grow. The
Importance plants establish well when grown from
Fresh pumpkin leaves are rich in calcium, large seeds. The plants are quite drought
protein, and vitamin C. Dried leaves are resistant and continue to grow long into
the dry season.
80 40 Green World Actions
• Do not overcook the food. Cook the vegeta- 3. Vegetables with soya flour
bles until they are tender - leafy vegetables Ingredients:
only few minutes. The longer vegetables • 1 cup of cooked soy flour or one cup cooked
cook, the more vitamins will be lost. and pounded soybean mash,
• Steam the vegetables. Use as little water • vegetables, tomatoes, onions, salt.
as possible.
• Stir fry or boil. Avoid deep frying. Method:
• Never add soda or ash to the food as these • Add water to the cooked soya flour or soya
destroy the vitamins. mash to make a paste.
• Wash and cut the vegetables.
Healthy recipes: • Start to cook the vegetables and add the
soya when the vegetables start to boil.
1. Soybean or cowpea sausage • Let it cook for about 5 minutes until veg-
Ingredients: etables are tender.
• 2 cups of soybeans or cowpeas, • Add salt to taste and serve with nshima.
• 1 (green) onion,
• 1 cup of flour, 2 eggs, salt, Use leaves from the moringa (drumstick tree)
• garlic, curry or other spices - optional. see section 31. They can be pounded or cut
Method: and used as any other green leaves.
• Soak soybeans or cowpeas overnight.
• Boil them until tender. Recipes and information from Development Aid
• Pound in a mortar together with the (green) from People to People (DAPP) in Zambia Child
onion. Aid and Hope Projects.
82 40 Green World Actions
Moringa oil
The Moringa oleifera (drum stick tree) has
already been mentioned in relation to Moringa oil has been used in skin prepa-
removing suspended matter from water rations and ointments since the time of
prior to the water being disinfected with ancient Egypt. The clear yellow oil has a
solar radiation. Moringa, however, has many pleasant taste, and has been compared, in
other uses. terms of quality, with olive oil. The seeds
contain 35 - 40% of oil- by- weight.
Very nutritious leaves Vegetable oil is an important part of a nu-
tritious diet. It is a concentrated source of
The leaves have a high level of protein (27%), food energy. Small amounts added to the
and they are also rich in vitamins A and C, diet of young children makes their food
calcium, iron, and phosphorous. A great varied and healthy. However, the majority
advantage is of cooking oils are expensive and cannot be
that the mor- produced without machinery.
inga leaves can
be harvested Oil extraction
during the dry
season, when The moringa seed is fairly soft, so the oil
there are few can be extracted manually using a screw
other vegeta- press. First, grind the seeds, add 10% water,
bles available. and then heat slowly over a low flame for
The small 10 to 15 minutes, taking care not to burn
leaves are the seeds. In testing, 2.6 litres of oil was
Prune the picked from the branches and may be used, produced from 11 kilograms of seed.
moringas like other vegetables, in food preparation. Traditional methods of extracting oil from
to a height It is good practice to prune the moringa plants may also be used, but often these are
of 1.5 m. trees to a height of 1.5 m (shoulder height slow and inefficient.
People of most adults) so that livestock cannot These methods involve extracting the
can now reach the leaves, but the family can harvest oil from the seeds by grinding them and
reach the them when needed. cooking them in water for 5 minutes. After
leaves, but Another advantage is that branches cut dur- cooking, the seeds are pressed in a cloth
goats can- ing pruning can be replanted. The ideal time and the liquid placed in a clean container.
not. to plant them is one month before the start This is then left for one day to allow the
of the rainy season. It is then necessary to oil to separate from the water. It may be
irrigate a little during the first month. necessary to filter off small pieces of seeds
In many places in northern Mozambique, the floating on the surface of the oil. If you do
branches are planted and used as stakes in not have access to a machine press, you can
grass fences, or as matting around houses. try this method.
31 - Food - Moringa oleifera - a Multipurpose Tree 83
USES OF MORINGA
Vegetable
Green pods, leaves, flowers and roasted seeds
Oil
Seeds contain 40 per cent of oil by weight
Use for cooking, soap manufacture, cosmetic base and in lamps
Water coagulant
Traditionally used for ‘household treatment’ in Sudan and Indonesia
Used with success in large-scale water treatment in Malawi
Other uses
All parts of the plant can be used in a variety of traditional medicines
Powdered seed is used in ointment to treat common bacterial skin infections
The leaves and seeds are useful as cattle fodder or as soil fertilizer
Grown as live fences and windbreaks, where the wood can also be a source of fuel
The main branches can be pruned so that other branches will grow
Agro-forestry uses as intercropping with other crops - the trees are good for adding nitro-
gen to the soil,due to the pods and leaves they produce (moringa is not a legume plant)
84 40 Green World Actions
them in the same way are growing well, thereafter, water them
as pennywort. weekly. Trim back the plants in July/Au-
To make tea from gust and save the leaves. Cultivate it near
fresh leaves, cut the cabbages and fruit trees to repel cabbage
leaves into small piec- butterfly and fruit tree moth.
es and mix with fresh
leaves of pennywort Preparation
and peppermint. This The entire plant is used. Cut the plants in
makes a tasty tea. July and August, after it has flowered and
The leaves and straw dried. It is best to collect on a dry day after
may be cut into small the sun has dried off any dew. Tie the plants
pieces and cooked loosely in bunches so that air can circulate
with food. throughout and hang them on strings in mild
You can also crush the weather. The drying must be done in shade
African leaves of fresh lemongrass and apply them to avoid losing the aromatic properties of
worm- to the skin to prevent mosquito bites. the plant. After 4-6 days the leaves will
wood, You may also place the leaves in a room to be crisp, and the stalks will follow quickly.
good for repel mosquitoes. Crush them into powder and pack the herb
fighting in bottles, tins and jars.
ma- African wormwood (Artemisia
laria and Use
afra)
intestinal Wormwood tea is made from 2.5 grams of
worms African wormwood may be used to repel the herb. Soak the herb for 10-20 minutes
mosquitoes, to treat malaria, and destroy in ½ litre of boiling water. Drink a glass or
intestinal worms. It can also be laid between cup of the tea daily.
clothes to keep away moths and insects. The tea may be sweetened with sugar or
honey, as it does have a bitter taste. The
How to grow plant may be grown near houses to repel
The plant is drought tolerant, and propa- mosquitoes and flies.
gates easily. It requires To prevent sweaty feet, place leaves inside
full sun and severe your socks.
pruning in the cold
season to encour- Information from the TCE (Total control of the
age new growth in Epidemic) Medical Head Quarter, Zimbabwe,
spring. www.humana.org
Take 10 cm cuttings,
trim off excess leaves
at the base of the
stems, press into a
prepared tray or seed-
bed and keep moist
Young until established. Transplant into a larger
pep- pot, and plant out when robust and bushy.
permint Plant with a spacing of one metre between
plants plants. Water once or twice daily until they
34 - Food - Biopesticides 89
Method: Rotate or interplant as a trap crop Pound the seeds and mix it with grains in
for roundworm and other pests. storage bins.
Beneficial organisms found in the garden and the fields. Do not kill them.
They are helpful to your garden, orchard, and field crops.
35 - Food - Tephrosia - A Biopesticide and Much More 93
35 • Tephrosia - A Traditionally,
tephrosia has
Biopesticide and been used for
fishing in lakes
Much More and streams,
as it paralyses
fish (which then
Tephrosia vogelii is a plant that grows in the float to the sur-
wild in various parts of Southern Africa. face ). This hap-
In some places it is known as “fish bean”, pens because
because its toxic substances can be used to the leaves and
kill fish. However, its use for fishing is not roots contain compounds, such as roten- Tephrosia
recommended (read more below). one, which are poisonous to mammals, improves
Presently this plant is grown by smallholder fish, and some insects. The use of this plant the soil
farmers for its multiple benefits, especially for fishing is inadvisable, since it kills other and is
as a potent biopesticide and as a fallow crop beneficial organisms. efficient
to improve the fertility of the soil. against
Pest and disease control pests
Cultivation
Note: The use of protective clothing and
Seeds should be soaked in water for about gloves is recommended. Avoid contact
24 hours before they are planted, so the with the skin. In case of accidental contact,
germination rate will exceed 90%. immediately wash the affected area with
For maximum leaf coverage, it is recom- cold, clean running water for at least 15
mended to plant 0.5 by 0.5 metres. minutes.
Tephrosia is a perennial bush, which means
it grows for a number of years. In grain bins
The plant may be attacked by roundworms To control weevils and grain borers, collect
at the roots’ nodes. This roundworm fresh tephrosia leaves, sun-dry and crush
causes severe damage when it infects the them. Mix 100 g of crushed leaves into 100
roots of various plants (tobacco, tomato, kg of maize. The maize should be washed
beans, etc.). For this reason, only plants carefully prior to eating.
not attacked by roundworms, such as
maize, should be planted in rotation after For livestock health
tephrosia. To control ticks, lice, fleas and flies, dilute
Tephrosia is a leguminous plant that fixes soaked leaves and branches in water at a
atmospheric nitrogen and increases the ratio of 1:5 (one part of soaked leaves for
fertility of soil. It is an excellent plant for every five parts of water). Allow the mix-
use as a fallow crop (see section 21). ture to stew for 8-12 hours before using.
The vegetal material resulting from the Alternatively, you can boil the mixture for
prunings may be used as mulch. However, 30 minutes to free the toxins. This mixture
you must be careful, as excessive pruning should be used to bathe the livestock.
may kill the plant.
94 40 Green World Actions
it can be stored for several days, then sown continue to take up water, they will
as usual and still perform better than non- start to germinate and you might lose
primed seed. the seeds!
The fast germination results in rapid devel- 4. Surface-dry them the next day, either by
opment of the seedlings’ root systems while drying them with cloth or placing them
the soil conditions around the seed are still in the sun.
good. With nothing to stop the seeds from 5. Sow them the same day.
growing, the results are vigorous crops. 6. If you cannot sow because of bad
weather, the seeds can be stored in a
Steps in seed priming: dry place for several days.