Month: March 2013

How to Cook Sossi Soya Stew

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Sossi is a popular brand of soya pieces available throughout Kenya. I like the simplicity of the cooking procedure shown during the ad. However, adding a few more ingredients can make the dish more delicious as one of the best substitutes for red meat. It is a good source of protein and carbohydrates.
Sossi soya pieces package
Sossi soya stew

With the Sossi brand, once the soya pieces are cooked, they resemble real pieces of beef. They can be served with rice, chapatis or ugali. Another brand is Proya produced by the same company. The Proya type is minced soya that once cooked resembles real minced meat.

For either type, the following is a simple recipe I use for cooking them.

Ingredients: (Serves 3)

  • 1 cup soya pieces
  • 1 onion
  • 1 bell pepper
  • 3 pieces garlic (crushed or finely chopped)
  • 3 tomatoes
  • 3 pieces of chopped okra
  • Garam masala ( or coriander and cumin seeds powder) or Royco
  • Salt 
  • Cooking oil
  • Coriander/Dania (Optional)
  • Water (2 cups)

 Instructions:

  1.  Heat oil in a sauce pan then saute the onions till slightly browned.
  2. Add chooped bell pepper and garlic then cook for about three minutes.
  3. Add the tomatoes and okra and cook for about three minutes. If you intend to use dania/coriander, add it now.
  4. Add the garam masala or royco and mix well.
  5. After a minute, add the soya pieces (or minced soya) and cook on low heat for about five minutes. This is to allow the soya pieces absorb the flavours of the other ingredients.
  6. Before the food starts sticking to the sauce pan, pour in the water. Add salt then cook for about 15-20 minutes.
  7. Serve.

When cooking the minced soya (Proya), use less water if all other ingredients remain the same. Remember that all spices must be added before the soya pieces and water because the soya will need to absorb the delicious flavours from them.

How to Cook Arrow Roots/Taro/Dachine

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(Image courtesy of Google)

This arrow root recipe is simple to prepare and takes a short time. Arrow roots are tubers also referred to as Taro in a number of Asian countries or Dachine. Most countries have their own unique name. It is commonly called nduma in most Kenyan market places.

Some variations from other countries may look different from the image above, but the recipe I am about to share is prepared using the above type. The tubers have to peeled, washed and cut into chunks.

In many households, the tubers are boiled and served over a cup of tea for breakfast. They are very nutritious and contain lots of starch like potatoes. You will usually notice this as you peel them.
The boiled arrow roots can be served with beef stew or vegetables for a quick lunch or dinner.

The following recipe shows how to cook fried arrow roots which I find tasty and easy to prepare.

Ingredients: (Serves two)

  • 1 large onion
  • Oil for frying
  • 4 large Arrow roots- peeled, washed and cubed
  • 2 cups of water
  • Royco 
Procedure:
  1. In a sauce pan, heat the oil and saute the onions till translucent.
  2. Add the bite sized pieces of arrow roots and stir
  3. Cook on medium heat making sure that the arrow roots do not stick to the bottom of the sauce pan. Cook for about ten minutes.
  4. In a bowl, add one and half spoons of Royco to the water. Stir then pour into the sauce pan.
  5. Boil for a few minutes then check for salt. Add to your liking.
  6. Continue cooking until the arrow roots are done. Check with a fork.
Note that the water does not have to be completely absorbed by the arrow roots. Adjust the level of water depending on whether you would like to have the dish dry or with some soup. 
If dry, you can prepare some beef stew or vegetables spinach. It is best to serve the dish hot.

Kitchen Hygiene when Handling Food

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Food preparation is undoubtedly a must for human survival. The food may be eaten raw or cooked. Whichever the case, it must be clean to avoid ill health caused by bacteria and germs. It is therefore important to ensure every aspect of kitchen hygiene when handling food.

Dressing
Before you start, wear an apron. You must also wear a head cover to prevent hair from entering the food being prepared. All kitchen clothing and napkins must be washed and disinfected on a regular basis to avoid contamination. Soap must always be used and you have to make sure that they are completely dry before using them again. White or other bright colored clothing are most advisable because dirt and stains are easier to notice.

If you (or someone else in the kitchen) have flu or coughing, you must wear a face mask. It will prevent contamination of food and utensils. If someone else can prepare the food then let him do it and take a rest. You can however stay in the kitchen to guide him if need be.

And Then Wash….
Having gathered all the ingredients you need, wash them to remove dirt and any soil particles. It will also remove any pesticides remaining on the foods. For those eaten raw like vegetables and fruits, the pesticides may cause illnesses and because the presence of some pesticides in the body may take a long time to be noticed, it may eventually lead to long-term complications.

When washing, it is advisable to start with the foods that are least dirty, especially so if you have a garden and grow your veggies. You can always wash for a second time especially the veggies and root tubers like cabbages and potatoes since they grow either nearer to the ground or underground.

Before cutting the food, all knives and cutting boards must be clean and free from any food particles from previous cooking. All utensils must be thoroughly washed after use. This will ensure that no particles remain because germs and bacteria may grow on the surface of the utensils posing a health hazard. You should use different cutting boards for vegetables and fruits, and for meats and fish. This will help reduce cross-contamination.

All cooking surfaces must be clean and free from spills. Cut the ingredients and place them in bowls in one place to avoid making the entire working area dirty. It will make the ingredients easily accessible once you start cooking.

When cooking, clean utensils with soap so that by the time you finish, most of the bowls and knives you used are clean. This way you will have fewer utensils to wash after enjoying your meal. Ensure also that you wash them immediately and do not pile them in the sink. This has the benefit of avoiding unsightly dirty dishes which may attract insects posing health hazards. It will also make preparation for the next meal easier since you will have clean utensils.

Benefits of Eating Okra

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Okra is a common green vegetable used throughout the world. It is mostly known because of its mucilaginous nature. Also referred to as lady’s fingers or gumbo, it is mostly cultivated in tropical climatic regions of Africa and the Americas. 

Okra is a rich source of vitamins A and C. Vitamin A is important in improving vision and maintaining a healthy immune system. It is believed to reduce the occurrence of cataracts. Vitamin A is mostly supplied by vegetables and fruits. Vitamin C is an effective antioxidant that helps protect the body against infections and quicken the repair of wounds. It also helps in lowering the blood pressure. It is rich in fiber and calcium, and therefore helps reduce blood sugar levels and keep them at a stable level. This assists persons with diabetes and high blood pressure maintain healthy bodies.

Okra can be cooked in a variety of ways, from steaming to stir frying and inclusion in stews. Cooking them whole reduces the sliminess compared to cooking in cut pieces. They can be used to cook fritters while whole or added to rice to cook main dishes.

Okra should be eaten while still green and fresh. They should be bought while firm and not soft or flaccid. They should also be stored like other vegetables in a refrigerator or a cool place away from direct sunlight.

How to Cook Ugali/Sima

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In almost every Kenyan family, Ugali is a staple food. It is also referred to as Sima in the coastal regions. It is a simple dish prepared by cooking two ingredients; water and maize/corn flour. Various communities in Kenya have their own local name for the dish. It is called ngima in my local dialect.

Ugali is also common in a number of other African countries like Tanzania, Uganda and Southern African countries each with its distinct name. Others like Nigeria prepare a common dish referred to as fufu cooked using cassava flour.

Ugali/Sima can be served with various vegetables like collards/kales, spinach, meat dishes and stews. Some of these vegetable dishes are found on this blog, so do check them out. Ugali provides the body with carbohydrates because the main food ingredient is maize or corn. Some people opt to add salt while cooking although it is not necessary. You have the option of cooking with or without the salt according to your taste and liking.

Ugali takes a relatively short time to cook. The following is the procedure.

Ingredients:  Serves two

1.)  4 cups of water
2.)  2 cups of maize flour/cornmeal

Procedure:

1.)  Pour water to a heavy bottomed saucepan and bring to a boil
2.)  Add a handful of the maize flour/cornmeal to the boiling water.
3.)  Using a flat wooden spoon, stir the mixture to form a porridge-like consistency.
4.)  Continue adding the maize flour a little at a time while pressing to the sides of the saucepan to remove any lumps.
5.)  If there are no more lumps stop stirring and let it cook for about ten minutes.
6.)  At this point the mixture has become firm. Stir with the wooden spoon again and let it cook for a further three to five minutes. 
7.)  Form the mixture into a round shape by bringing together the dough from the sides of the saucepan to the mixture. Transfer to a flat plate by turning the saucepan over on top of the plate.
8.) If need be, the ugali can be cut into smaller chunks.

You should allow the ugali to cool down for about two minutes before you start eating because it is usually pretty hot.
Most Kenyans eat using their hands by pinching a handful amount and using it to scoop vegetables. If the ugali is being eaten with a stew like omena, beans or vegetable soup, the ugali can be eaten using a spoon.