For Online E-newspaper
Daily Nation : February 5th 2014
8 Living DAILY NATION Wednesday February 5, 2014 Discover traditional green vegetables all about food GREEN TEA KUNDE, MRENDA AND TERERE ARE ALL HIGHLY NIUTRITIOUS GREENS >> CHEF RAPHAEL we know here as spinach is actually the Swiss chard. We also got a few cooking tips of some popular green leafy vegetables. Today, I will focus on the traditional green leafy vegetables. When prepared the wrong way, these vegetables can be disappointing. Moreover, the nutrients could be lost. L Terere/Mchicha Also Known as Amaranth Greens, it has over the past few years increased in popularity with more people eating it for its high nutritional value. It can easily be confused as a weed as it grows wildly. However, you can identify it from its densely packed flowers and foliage ranging from purple and red to green or gold. Selection, preparation and storage When buying, they come attached to the stems and you should look out for green leaves which are free of holes, parasites or dirt. The leaves should not be wilted or old. After buying the vegetable, clean and store in the fridge with the stems intact to stop the leaves from wilting. Peanut Butter Curry Mchicha Ingredients: 2 large onions (chopped), 3 garlic cloves, stem ginger (chopped), 2 teaspoons curry powder, 3 tablespoons peanut butter, oil ast week, we found out that what An ordinary cup of green tea contains approximately 30mg caffeine, compared with 40mg in black tea or 120mg in brewed coffee to buying or harvesting, look out for the youngest leaves or tender shoots in their distinctive colour phase of new growth, due to ease of harvest. Young leaves are usually higher in protein, and often look more appealing (lacking insect damage). Older leaves accumulate dust or get spattered with mud from raindrops, while younger leaves would not need as much washing. When it comes to cooking, boil the cleaned leaves whole in salty water for a few minutes until they soften. Drain off the water and cool under cold running water. Cut up the cooked leaves then set aside ready for cooking. Fry plenty of onion and garlic until CHEF’S TIP Adding salt to the water when cooking vegetables brings out their flavour and raises the boiling temp so that the vegetables cook faster and retain their texture and colour. 1kg Mchicha. Method: Thoroughly clean the leaves (pluck them from the stem) under cold running water. Boil water, then dip them in to cook for about three minutes or until the leaves soften. Drain off the water and cool with cold water. Thereafter, chop the leaves into smaller sizes. With minimal oil, cook the onion, ginger and garlic until it softens and starts to brown. Add the curry powder and cook while stirring for one minute on low heat until it is fully brown. Add the peanut butter then allow to melt into the curry mix while stirring. Add a little water to make a sauce, and then add the cooled greens and give a stir. Allow to cook for about five minutes until its cooked and soft. Adjust the seasoning and add a little water or cream at the very last moment according to your taste. Serve with Ugali or as a side veg- etable accompaniment with meat and rice. Kunde They are the leaves from the black eyed peas/cow peas. They have a distinct flavour and taste. When it comes NUTRITION » WITH SONA PARMAR MUKHERJEE why you react badly to bites. Neem oil is another natural insect repellent. It’s safe, effective and, being oil-based, its traces will remain on your skin even when you perspire. Vitamin C is a fantastic natural an- tihistamine. Eat plenty of vitamin C rich food, such as citrus fruits, berries, green leafy vegetables and tomatoes. Alternatively, you may wish to take a supplement. Mosquito bite FOTOSEARCH | NATION Is there a way to prevent insects from biting me? I FREQUENTLY GET bitten by insects, and I get these huge itchy swellings that stay sore for days. Can you suggest something to deter them? And is there a natural antihistamine to relieve the swelling? Though it’s a cliché, insects do love sweet blood, so try to curb your sweet tooth. B-vitamins, particularly Vitamin B1, are a deterrent. It is therefore worth taking a good B-complex supplement. Stress depletes the levels of the Bvitamins, and this could be one reason I read somewhere that drinking green tea could help me lose weight. Is this true? It is likely that the article you are referring to cited a recent US study of overweight men. The study found that those men, with no other changes to their diet or exercise regimes, drank green tea three times a day and burned up 200 extra calories a day. It is believed that this effect may have been caused by an antioxidant in the green tea called epigallocatechin gallate (EGCG). EGCG is said to help What are the richest dietary sources of calcium? What else do I need for strong bones? The best sources of calcium are broccoli, Brussels sprouts, spinach, green leafy vegetables like sukuma wiki, turnips, eggs, and whole grains. Many green vegetables have absorption rates of more than 50 per cent, control the ratio of body fat to muscle by promoting thermogenesis, where heat is created in the body to burn fuels such as fat, thereby increasing the body’s metabolic rate. Green tea is also believed to help to restrict the build-up of blood cholesterol, lower blood-sugar levels, reduce high blood pressure and suppress ageing. Since a normal cup of green tea contains approximately 30mg caffeine, compared with 40mg in black tea or 120mg in brewed coffee, I suggest you find a decaffeinated (and therefore non-dehydrating) version to reap the benefits. compared with about 32 per cent for milk. In fact, a third of the calcium initially absorbed by the body from milk is simply peed out. In cheese, more than two-thirds is wasted. As The American Journal of Clinical Nutrition recently concluded, “Relying on calcium alone to prevent osteoporosis is like fielding a football team with only strikers and no defenders.” Bone health is influenced positively by many nutrients, including potassium, vitamin K, calcium, vitamin D, and magnesium, and negatively by salt and too much protein. Still not convinced? Then ask your- self this: Why is it that in many tribal communities, like the South African Bantu, where milk and milk products are not consumed, the children grow well and have good bones and teeth, and diseases such as arthritis and osteoporosis are unknown? The writer is a clinical nutritionist and certified by the Nutritional Therapy Council in the UK. Please direct any questions to her on email@example.com soft, add chopped tomatoes, then add the kunde. Stir and cook until soft. Adjust the seasoning and serve. Mrenda This is a tricky vegetable, which for a first timer, can be a disappointing taste experience. Also known as Jute in English, the leaves are separated from the stems and boiled in salty water. It gets slimy when cooked. It is therefore best cooked with other green vegetables to reduce the sliminess. After boiling, you can cook it like kunde, or add spices like Royco or curry powder to enhance the flavour. Serve with ugali and chicken, like they would have it in Western Kenya, and enjoy. For any comment or feedback, follow me @chefraphaelkn or Like my page facebook.com/ chefraphael to get more cooking tips and recipes.
February 4th 2014
February 6th 2014