Nite - Eating right: simple, healthy, satisfying and delicious African cooking

Title Page EATING RIGHT by Aluta Nite Publisher Information Eating Right published in 2014 by Andrews UK Limited www.andrewsuk.com The right of Aluta Nite to be identified as the Author of this Work has been asserted by him in accordance with the Copyright, Designs and Patents Act 1998 Copyright 2014 Aluta Nite All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser. Any person who does so may be liable to criminal prosecution and civil claims for 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 peoples 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 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: 2 cups water 2 cups of white or yellow maize/corn flour or millet/sorghum/quinoa/cassava flour Directions for meat stew:

1. Cut meat into thin pieces 1 to 2 feet long
2. 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)
3. Smoke should concentrate on it as it dries, shrinks and becomes stiff
4. 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
5. Cut the dry roasted meat into bite-size pieces; include pieces with bones if applicable
6. Wash pieces in warm water
7. Put meat in a deep saucepan and place on medium heat
8. Add all the remaining ingredients and stir
9. Cook covered on medium heat till meat is tender and sauce is reduced

Directions for maize-meal mush (traditional style):

1. Bring water to a boil in a deep saucepan
2. Add flour and stir vigorously with a sturdy wooden spatula, as it becomes porridge/grits
3. 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
4. Keep kneading as air bubbles burst with a hissing sound and release steam
5. Stop kneading when there are no traces of raw flour or lumps, and the consistency is firm but soft
6. Serve with the smoked meat stew and a vegetable dish of your choice

Directions for maize-meal mush (modern style):

1. Put flour into a baking dish/bowl/tray
2. Add water
3. Add a little salt and a little liquid oil or butter
4. Stir till all traces of flour disappear
5. Bake covered in an oven at 300 degrees Fahrenheit for one and a half hours till it becomes firm and cooked
6. 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:

1. Wash and chop vegetables into small cubes or shreds, as desired
2. Place vegetables and water in a deep saucepan
3. Cover and simmer on medium heat till slightly cooked
4. Add coconut or dairy cream and salt
5. Slowly cook till vegetables are soft but firm, and sauce is reduced
6. Serve with maize (corn)-meal mush (which is in the first recipe in this book)

Bitter Vegetables in Okra/Ladys Finger with Maize (Corn)-Meal Mush Ingredients: 2 medium-size fresh bitter gourds/eggplants/1 bunch dandelion/pawpaw (papaya)/cassava leaves OR cowpeas/sweet potato leaves 2 cups okra, chopped cup ghee 2 cups water Salt to taste Directions:

1. Wash and chop vegetables into small cubes or shreds, as desired
2. Place okra in a deep saucepan
3. Add vegetables and water and place on medium heat
4. Simmer and stir from time to time till whole mixture becomes slippery because of the okra
5. Add salt and ghee, stir then cook till the vegetables are soft
6. Serve with maize (corn)-meal mush (which is in the first recipe in this book)

Leafy Vegetables and Peanuts with Maize (Corn)-Meal Mush Ingredients: 2 bunches fresh kale/cowpea leaves 2 cups raw peanuts with skin 2 cups water 1 fresh green/red chili pepper, chopped Salt to taste Directions:

1. Wash and chop leafy vegetables into small shreds
2. Using pestle and mortar or food processor, grind peanuts into coarse pieces resembling grits
3. Mix vegetables and peanut grits in a saucepan
4. Add remaining ingredients and place on medium heat
5. Cook slowly till peanuts grits disintegrate further and vegetables are soft
6. Serve with the maize (corn)-meal mush (which is the first recipe in this book)

Vegetable Omelette with Maize (Corn)-Meal Mush Ingredients: 8 eggs, beaten 2 medium-size tomatoes, diced cup onions, chopped 4 tablespoons liquid oil Salt to taste Directions:

1. Warm oil in a frying pan at medium heat
2. Add all ingredients except the eggs and saut

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