A short while ago, I saw a picture of these “egg cakes” on an advertisement for a company that makes pork products. Instead of using bread to wrap around the egg, the company used bacon. It looked delicious. Recently, I was on Afrolems (an African Food Blog with amazing recipes and pictures) and saw that they had used bread instead of the bacon. I was sold, and decided to try it with my kids.  The results were amazing and the kids enjoyed their creation. Here is how we did it:

You will need:

1 Slice of bread for each cakes

1 egg

Salt and pepper to taste

Oil for greasing cup cake tin

Method

1. Cut off crust from bread

2. Grease a cup cake tin

3. Gently place bread slices into cup cake tin, making sure that all sides touch the tin

4. Break eggs and place into the bread. Season to Taste

Serve and enjoy.

Prior to this day, it had been over 20 years since I last had a mulberry. Like many living in the diaspora, I had learnt to use blackberries as an acceptable substitution for mulberries, but there is a difference:

1. Blackberries grow on bushes, mulberries on trees
2. Blackberries are deep purple to black, mulberries can be purple, red or white
3. Blackberries are picked without the stem, mulberries have the stem
4. Mulberries can leave stains, blackberries generally do not stain.
5. From a nutrition standpoint, they both are great sources of magnesium, fiber, vitamin A, vitamin K, antioxidants and potassium. Blackberries however are higher in folate than mulberries

At approximately 43 calories per 100g serving, mulberries are a wonderful choice for a fat free, delicious, healthy food item. Do you have mulberry and blackberry memories of your own? If so, please share.

Here’s to your health!

High in protein

Gram for gram, small age boys  provides more protein than the same amount of beef,chicken or goat meat. Each 100 gram serving contains 59 g protein .  The same amount of chicken has 19 g protein while the beef of the same weight has about 23 g protein.  It should be noted however, that the average person consumes about 50 grams of small age boys, gleaning almost 30 grams of protein.

Terrific source of calcium and phosphorus

Calcium is abundant in bones and because school age boys are consumed whole, they are a wonderful source of calcium. Each 100g serving contains 170% of the recommended daily amount of calcium. Together with phosphorus, calcium allows for the development of strong bones and teeth. In addition, it is needed for nerve, heart and other body system functions. ge

Vitamin D

School age boys provide vitamin D which helps the body absorb calcium and phosphorus.   Recent studies link inadequate intakes of vitamin D  to diseases such as type 1 diabetes and various forms of cancer. While the body is capable of making vitamin D from the sun, people of African descent  are unable to absorb much of it due to the presence of melanin (dark pigment) in their skin. For this reason, eating foods high in vitamin D and taking supplements may be beneficial.

B-vitamins

School Age Boys are a great source Niacin, folate , and Cobalamin (B12), all of which are a part of the vitamin B group.  These vitamins help in the production of energy, cell and blood formation and are an essential component of any healthy eating plan.

Iron and Zinc

A 100g serving of school age boys provides  75% of the daily requirement of Zinc  and 50% mg of the iron requirement for  the day. Both of these nutrients help the body fight infection and zinc provides an  extra layer of protection by aiding in the production of healthy skin. It also increases appetite and helps reduce slow growth in children. Iron carries oxygen in the blood from the lungs to the rest of the body. Without adequate iron, one is likely to suffer from anemia and experience consistent tiredness.

To boost nutritional value:

1) Eat the whole fish to make sure that you get the maximum nutrients possible

2) Serve with vegetables and/or season with lemon juice to add vitamin C which helps your body better absorb the iron

3)  Reduce sodium intake by soaking the fish for a few minutes and rinsing them before cooking.

4) While fresh school age boys are not quite as nutrition packed as the dried variety, they do contain very significant amounts of vitamin A. The availability of the Vitamin A is increased when the fish is eaten whole and for best absorption, it is best eaten after being cooked with a little bit of oil.

Here’s to your health!

1. 1. Eat a rainbow.

Different  colors provide different nutrients. The more colorful your diet, the more likely you are to get all the nutrients your body needs to function well. Aim for at least three colors on your plate. This will not only ensure that you get more nutrients, but will also make the food look more appetizing.

2. Load up on fruits and vegetables

The number one way to ensure that you are eating a rainbow is to add plenty of fruits and vegetables to your plate.  The options are limitless with shades of red, orange, green, purple and white constantly in sight.  While all fruits and vegetables are healthy, choose deep coloured varieties to ensure the best nutritional bang for your buck.  When eaten as part of a meal, fruits and vegetables make up ½ of your plate with more vegetables than fruit on the plate.

3. Enjoy whole grain carbohydrates

Despite popular belief, carbohydrates (starches/carbs)  are an essential part of a healthy eating plan. They are easier for the body to breakdown and the preferred source of energy.  Aim for 6-11 servings of carbohydrate foods per day and as much as possible, choose wholesome whole grains as opposed to refined grains which often have valuable nutrients stripped from them.  Carbohydrates to enjoy  include whole grain flour, straight run maize meal (cornmeal), brown rice, millet, sorghum,   amaranth and teff.  Avoid refined starches such as white rice, white flour, super-fine maize meal (cornmeal) and fufu powder. To ensure adequate portioning,  wholesome carbohydrates  should  make up ¼ (quarter) of your plate.

4. Choose healthy protein foods

Vegetable protein foods such as dry beans, soya, lentils, nuts, peas,  and other legumes make excellent protein choices because they are naturally low in fat, calories and yet a good source of fiber and other nutrients. Substitute these choices for meat several times a week. Fish and poultry are also good sources of lean protein (just be sure to choose the breast meat more often and remove the skin from the bird prior to eating.) If you choose to eat red meat,  opt for lean cuts. Protein foods should cover ¼ of your plate.

5. Add a source of calcium

Calcium plays a vital role in creating and maintaining strong bones and teeth while decreasing the risks of heart disease, blood pressure and diabetes.  While milk  and dairy products are a great source of the mineral, they are not the only source.  Dried fish eaten whole (with the bones), bone marrow, leafy green vegetables, black eyed peas, canned baked beans and oranges are options that can add calcium to the diet. Aim to have at least one good source of calcium to the diet at each meal.

6. Watch the salt
   

People of African descent are genetically at risk for high blood pressure (hypertension), which if left untreated can have serious consequences.  Research shows that the higher a person’s sodium intake, the higher that person’s blood pressure.  Salt is the number one source of sodium in the diet and for this reason, its use must be limited. Flavour your food with salt-free seasonings, herbs and spices and avoid adding salt to your food when sitting down to eat. Also, be careful of packaged food as well as food prepared outside the home, it is often laden with sodium.

7. Choose healthy fats

Not all fats are created equal.  Saturated fats found in animal fats and other fats which are solid at room temperature increase an individual’s risk for heart disease and should be limited in the diet.  Examples of saturated fats include full fat cheese, sausage, bacon, ribs, chicken skin and fatty cuts of meat.  Choosing reduced fat dairy products, lean cuts of meat, and removing skin and visible fat from animal protein will reduce overall saturated fat content of a food item.  Instead of saturated fat, choose healthier polyunsaturated and monounsaturated fatty acids which are found in oils such as olive, soybean, corn, and cottonseed. Other great sources of healthy fats include fatty fish, avocado, sunflower seeds.

In some African countries, palm and coconut oils are the preferred oils for cooking.  While these are both plant based oils, they are solid at room temperature and therefore saturated fats. Use these in moderation.

8. Use (and drink) added sugar in moderation
   

   Sugar (Photo credit: Wikipedia)

With the exception of calories, most of the foods with added sugars provide very little to no nutritional value. In addition to causing weight gain, they are associated with dental problems, heart disease, obesity and recent studies link their increased consumption with type 2 diabetes.  Foods high in sugar include table sugar, sweetened desserts, cakes, biscuits, sweets, ice cream, regular soft drinks etc.  Do not consume them on a regular basis.

9. Get moving

Exercise is a great way to get healthy, feel great, and lose weight.  Aim  to get at least 30-60  minutes of moderate intensity physical activity on most days of the week.  Even if your job still requires that you do plenty of digging, you still need to give your body a different challenge. So, strap on your shoes and get walking.

10. Use alcohol in moderation
    

    Alcohol! (Photo credit: Lynda Giddens)

Drinking too much alcohol has been linked to an increase in blood pressure, development of cirrhosis, stomach issues, cancer, diabetes and stroke. If you choose to drink alcohol, do so in moderation.

Take Home Message

author Micheal Pollan sums up healthy eating in a simple phrase: “Eat food, mostly plants,” In addition eat moderate portions and take care of your body by engaging in regular physical activity.

Here’s to your health.

Salt Shaker (Photo credit: pboyd04)

My G.P just told me that I need to stop using salt when I cook. What can I use to make sure that the food still tastes good?

M.T, United Kingdom

Our Response:

Salt is one of the oldest seasoning known to man and it adds flavour to food. While cooking without it may sound like a chore, rest assured that there is plenty of life and taste in food that is cooked without added sodium (salt). The first thing that I want you to know is that salt is an acquired taste, somewhere in your early life, you learned to like it in your food. Similarly, you will soon acquire the taste for food cooked without added sodium and start to appreciate the true taste of food. Contrary to popular belief, food without salt does not have to be boring and tasteless. There are many herbs and seasonings available that kick the flavour up and turn a bland piece of food into gastronomist delight. Here are a few seasoning suggestions for a variety of dishes. All the best to you and yours!

Related articles

• Mexico City tries to get salt shakers off tables (sacbee.com)

A 100 gram (almost 3 oz)  serving of chicken feet provides

Per 100g (~3 oz)

Calories 215 (898 KJ)

Protein (g) 19.4

Fat (g)  14.6

Calcium (mg) 88

Phosphorus (mg) 83

                                                                               Potassium (mg) 31

                                                                         Folate (mg) 86

Also, just a random thought, a 50 g (~2 oz) chicken head has about 40 calories….but I will admit that up to this day if I see the chicken head in the pot, I will not eat the chicken.  (It’s the things that make you go “hmmmm”

IMGP0854 – vege garden (Photo credit: RaeAllen)

Guerilla Gardener Ron Finely recently advised us to grow a garden because “growing your own food is like printing your own money.” He was absolutely right!  My father grew both a garden and an orchard and rarely fed us store-bought fruits and vegetables. In fact, he was such the urban farmer that he supplied many of the neighborhood entrepreneurial women with produce to sell in  their make shift market stalls. The money that he got from selling the vegetables was recycled back into the family and used to buy bread, milk and other food stuff. This year, I am becoming an urban farmer. In addition to saving money here are some of the benefits I will reap.

More nutritious vegetables: Research indicates that fruits and vegetables lose vitamin and mineral content as they age. The produce in the supermarket can be weeks old, picked before its prime and not quite as  nutritious as that which is fresh picked. Growing a garden will ensure that  I  get the maximum nutrition from vegetables and fruit.

Decreased wastage: No worrying about neatly packaged vegetables that force me to buy way more than I need. My garden will allow me to pick only what I need and leave the rest on the plant.

Tastes of home: As an immigrant, access to some of my favorite fruits and vegetables is limited.  When available, they are often too expensive to purchase. So,  to take me to my Zimbabwean roots, I am growing some  leafy greens and will attempt to grow a crop of African Horned Melons.  For the price of seeds (literally a fraction of the cost of one), I am going to grow a whole orchard of melons. Okay, maybe not an orchard but quite a few.

Physical activity and stress reduction: The digging, the lugging, the pouring, the planting,  the weeding and oh, did I say the digging? With all that work who needs the gym? Gardening can burn up to 200 calories per hour. And there is another added benefit. Growing my own food provides wonderful stress reduction benefits.   According to a study from The Netherlands, gardening may be more effective than the usual stress reduction activities ( reading a book, going on a walk etc.). There is something about being in the soil and watching things grow that simply has a magical “ohm” effect.

A lesson for the children: Children eat better when they have had a part in the meal preparation process. How much more will they eat when they have played a part in actually growing the food? Besides, having a lasting science experiment in the backyard is sure to teach them many things.  Words like germination and photosynthesis will soon be a part of my toddler’s vocabulary.

Feeding my friends and neighbors:  I already know that I will not be able to consume all the produce that I will grow. Luckily, it is not going to go to waste. Some will end up in my freezer for later use but my friends and neighbors will literally get to share in the fruits of my labor as I will be sharing all the excess that grows.

Decreased carbon footprint. No pesticides, no fuel costs. I am doing my part to save the universe.

Last but not least, a garden will be the source of low-calorie, high nutrition snacks . Need I say more?

I want to hear from you. Who is printing their own money? What grows in your garden?  If you had  a garden what would you grow?

Nutritionist, Here in Kenya we like nyama choma. Is it true that it can cause cancer?

TK

(Note: Nyama choma is the Swahili name for meat cooked over a fire.  Similar African foods include braai, bbq, chichinga, suya)

Nyama Choma

Our response

Oh TK, you are about to get me in trouble with a whole lot of people! When meat is cooked over a fire (or high heat for that matter), a chemical reaction occurs between the protein building blocks (amino acids) and creatine (a  compound found in muscles). This reaction creates compounds known as heterocyclic amines (HCA’s) and it is these compounds that are believed to cause cancer. In addition to HCA’s, the smoke created by fat dripping into the fire contains chemicals known as polycyclic aromatic hydrocarbons (PAH’s). PAH’s play an active role in the formation of that burnt look on meat and are associated with cancer causing agents. So, to answer your question TK, yes, nyamachoma may increase the risk of developing some forms of cancer including colorectal, stomach, lung, pancreas, breast, and prostate . Does that mean you should avoid all nyamachoma? Not necessarily. There are some basic steps you can follow to significantly reduce your risk.. Here are some of them:

Marinate- Marinades not only add flavour to meat, they reduce the formation of HCA’s by about 90%. Some of the most effective marinades are the ones containing olive oil, citrus juices, garlic, red wine and beer.

Cook in foil- Foil acts as a physical barrier and minimizes the risk of chemicals getting onto the food. 

Trim the fat- Taking off visible fat before cooking reduces the amount of fat that can drip into the fire and the consequent formation of PAH’s.

Reduce cooking time by:

• Precooking your meats
• Cooking in small portions
• Turning meat frequently

Thanks for your question TK. Enjoy!

Related articles

• Suya (olathecomedian.com)
• Too Busy – Choma, Zambia (travelpod.com)
• Braai season is here! (braai4mahalablog.wordpress.com)
• Spit Braai (braai4mahalablog.wordpress.com)

Many Africans joke that salad is “rabbit food” and yet when it comes to health,they will gladly sit down and enjoy a plateful.  While salads can be wonderful and packed with vital nutrients, the ingredients you add to them may cause some unintended weight gain. The more cheese, dressing, bacon, nuts and other high fat toppings you add to your healthy vegetables, the more calories you can pack on. In fact, some restaurant salads have more grams of fat, calories and sodium than steak and potato entrée choices.  To make sure your salad is healthy, try building it this way:

1.Pick your base carefully.  Make a dark leafy vegetable the base of your salad. Spinach, romaine, arugula, kale,  red leaf lettuce are great choices.  The darker the leaf the better. Keep in mind that while iceberg lettuce is a popular choice, it contains about 95% water and does not contain as many nutrients as the darker leaf vegetables.

2. Add plenty of colour. The more colorful your plate, the more nutritious your salad. Great toppings for this layer include beets, carrots, cucumbers, broccoli,  cauliflower, tomatoes, avocados, grapes, corn….the list goes on.  A salad is only good if it is eaten so make sure to include veggies and fruits that you actually like.

3.  Add a source of protein.  Ever eat a salad for lunch only to find yourself ravenously hungry soon afterwards? Most likely you did not add enough protein to your meal. Protein foods do not only balance meals, they also promote satiety.  Grilled chicken breast, wild salmon, tuna, sardines,  lean beef , kapenta (daaga, omena), biltong, turkey, beans, nuts, soya and legumes are great options.  Aim to top your salad with  least 3 oz (90g) of protein.

4. Go easy on the dressing.  For many, the dressing makes the salad. However, most salad dressings contain much fat and  calories. A tablespoon of regular salad dressing can pack as many of 60 calories per serving and with most people adding at least 2 tablespoons, the calories are sure to add up.  Reduce the overall portion of dressing that you use and as much as possible choose oil and vinegar based dressings as opposed to the creamy dressings which tend to have more fat and calories. To really avoid the added calories avoid the dressings altogether and season your salad with vinegar, and the natural flavour of healthy vegetables and fruits.

A salad is a healthy option most of the time. To reap its full benefits, avoid adding unnecessary high fat, high sodium foods . What are your favorite foods to add to a bed of crisp, fresh,  leafy greens?

http://youtu.be/AZn2L6qPyDg

Enjoy!