Healthy brown ugali, sukuma wiki and matumbo

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There is no weight loss diet that will do what healthy eating does. And so this month in honour of mother’s day, we go back to the basics of eating right by giving you a simple balanced diet that is easy to make.

1 Ingredients:

  • Ugali
  • 1 ½  cups wimbi flour
  • ½ cup maize meal
  • 3 cups water
  • Matumbo
  • 250g clean and portioned matumbo
  • 2 cups of matumbo stock
  • 1 small onion cut into small cubes
  • 2 tomatoes cut into cubes
  • Salt and pepper to taste
  • Sukuma wiki (kale)
  • 300g sukuma wiki (kale); shredded
  • 1 small onion cut into slices
  • 2 tomatoes, cut into slices
  • Salt and pepper to taste

2 Cooking method:

First sift the wimbi flour together with the maize meal.

Then bring the water to the boil and gradually add the flour mixture little by little as you stir to avoid lumps forming. Cook stirring continuously until the mixture hardens.

Next keep turning your ugali inside out as you stir. You will know your ugali is cooked when it leaves the sides of the sufuria (pot) easily.

Meanwhile heat some oil in a small pan and add the onions for the sukuma wiki.

Once the onions cook, add the tomatoes and stir. Cook in medium heat for about three minutes or until the tomatoes start mashing up, then add the sukuma wiki gradually stirring and leave to cook for about eight minutes. Check seasoning before turning off the heat.

In a separate sufuria, heat some oil and then throw in the onions. Wait for them to cook then put some tomatoes and cook until they start to puree. Add the matumbo and keep stirring to mix well. Season with salt and pepper then add the stock and leave it to cook for 10 minutes.

Serve together with the ugali and sukuma wiki.

Kitchen Tip:
You don’t have to mix the wimbi flour with white flour when cooking brown ugali. You can use 100 percent wimbi though it is stickier during the cooking process, but it turns out really well and is very healthy.

Kitchen Safety Tips:
Children and pets do not belong in the kitchen. Unless the kids are helping you or learning how to cook, keep them out of the area. Not only can kids and pets be a distraction but they can easily hurt themselves.

When you want to teach your kids about cooking be sure to start with simple recipes that don’t involve a lot of cutting, heat, or appliances. Don’t hold a baby or child while you are cooking.

And remember to teach children to respect the kitchen, as it is not a place for horseplay or fight.

By Chef Daniel Mungai (Emma Daniel Creations)

CHEF’S NOTE: Chapatis are a versatile food that can be cooked with different ingredients and served alongside with different beverages, including your favourite glass of Minute Maid Pulpy Orange. Minute Maid Pulpy Orange is packed with real fruit pulp with a delicious, thick, taste that appeals to our warm nature.

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