Daily Recipes

Kenyan Vegetable Stew

Prep Time: 15 minutes | Cook Time: 30 minutes | Serves: 4 people

Ingredients:

• 2 carrots, chopped
• 2 potatoes, cubed
• 1 cup green beans, trimmed
• 1 onion, chopped
• 2 tomatoes, chopped
• 2 cloves garlic, minced
• 1 cup coconut milk
• 2 tbsp cooking oil
• Salt and pepper to taste
• Fresh coriander for garnish

Instructions:

1. Heat oil in a large pot, sauté onions until translucent.
2. Add garlic and tomatoes, cook until tomatoes soften.
3. Add carrots and potatoes, stir for 2 minutes.
4. Add green beans and coconut milk, bring to a simmer.
5. Cover and cook for 20-25 minutes until vegetables are tender.
6. Season with salt and pepper, garnish with fresh coriander.
7. Serve hot with rice or ugali.

Tropical Fruit Salad

Prep Time: 15 minutes | Cook Time: 0 minutes | Serves: 6 people

Ingredients:

• 2 ripe mangoes, cubed
• 1 medium pineapple, cubed
• 1 pawpaw (papaya), cubed
• 2 bananas, sliced
• 1 cup watermelon, cubed
• Juice of 2 oranges
• Juice of 1 lime
• 1 tbsp honey (optional)
• Fresh mint leaves for garnish

Instructions:

1. Wash and prepare all fruits, cutting into bite-sized pieces.
2. In a large bowl, combine mangoes, pineapple, pawpaw, and watermelon.
3. In a small bowl, mix orange juice, lime juice, and honey.
4. Pour the juice mixture over the fruits and gently toss.
5. Add banana slices just before serving to prevent browning.
6. Garnish with fresh mint leaves.
7. Chill for 30 minutes before serving for best flavor.

Chapati with Beans Stew

Prep Time: 20 minutes | Cook Time: 45 minutes | Serves: 4 people

Ingredients:

• 2 cups all-purpose flour
• 1 cup warm water
• 2 tbsp cooking oil
• 1 tsp salt
• 2 cups cooked beans (kidney or black beans)
• 1 onion, chopped
• 2 tomatoes, chopped
• 2 cloves garlic, minced
• 1 tsp cumin powder
• Fresh coriander for garnish

Instructions:

1. For chapati: Mix flour, salt, and 1 tbsp oil. Add water gradually to form soft dough.
2. Knead for 5 minutes, cover and rest for 30 minutes.
3. Divide dough into 8 balls, roll each into thin circles.
4. Cook on hot griddle until golden brown on both sides.
5. For beans stew: Heat oil, sauté onions until golden.
6. Add garlic, tomatoes, and cumin, cook until soft.
7. Add cooked beans and 1 cup water, simmer for 15 minutes.
8. Mash some beans to thicken the stew.
9. Serve hot beans stew with warm chapatis.

Grilled Tilapia with Kachumbari

Prep Time: 20 minutes | Cook Time: 20 minutes | Serves: 2 people

Ingredients:

• 2 fresh tilapia fish, cleaned
• 2 lemons
• 3 tomatoes, finely chopped
• 1 red onion, finely chopped
• 1 green chili, finely chopped (optional)
• Fresh coriander, chopped
• 2 tbsp cooking oil
• Salt and pepper to taste
• 1 tsp paprika

Instructions:

1. Make 3-4 slashes on each side of the fish.
2. Rub fish with juice of 1 lemon, salt, pepper, and paprika.
3. Let marinate for 15 minutes.
4. Heat grill or grill pan, brush with oil.
5. Grill fish for 8-10 minutes per side until cooked through.
6. For kachumbari: Mix tomatoes, onion, chili, and coriander.
7. Add juice of 1 lemon and salt to taste.
8. Serve grilled tilapia with kachumbari and lemon wedges.

Quick Veggie Stir Fry

Prep Time: 10 minutes | Cook Time: 10 minutes | Serves: 3 people

Ingredients:

• 1 red capsicum, sliced
• 1 yellow capsicum, sliced
• 2 carrots, julienned
• 1 cup broccoli florets
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp vegetable oil

Instructions:

1. Heat vegetable oil in a wok or large pan over high heat.
2. Add garlic and ginger, stir for 30 seconds until fragrant.
3. Add onions, stir for 1 minute until slightly softened.
4. Add carrots and broccoli, stir for 2-3 minutes.
5. Add capsicums, stir for another 2 minutes.
6. Add soy sauce and sesame oil, toss to combine.
7. Cook for 1-2 more minutes until vegetables are crisp-tender.
8. Serve immediately with rice or noodles.

Immunity Booster Juice

Prep Time: 10 minutes | Cook Time: 0 minutes | Serves: 2 people

Ingredients:

• 4 oranges, peeled
• 2 carrots, chopped
• 1 inch fresh ginger, peeled
• 1 inch fresh turmeric, peeled (or 1 tsp turmeric powder)
• 1 lemon, juiced
• 1 tbsp honey (optional)
• 1 cup water or coconut water

Instructions:

1. Wash and prepare all ingredients.
2. Add oranges, carrots, ginger, and turmeric to juicer.
3. If using blender, add all ingredients with water and blend until smooth.
4. Strain through fine mesh sieve if desired.
5. Add lemon juice and honey, stir well.
6. Serve immediately over ice if desired.
7. Best consumed fresh for maximum nutrients.