Afro Cookbook

Fried Sweet Platains [w/Video]

afroadmin — Mon, 10 Oct 2011 10:00:25 +0000

I have a sweet tooth, and being of African origin, I’m a sucker for fried sweet plantains. For those not familiar with sweet plantains, they are essentially ripe plantains, or over-sized bananas. However, unlike bananas, they are generally not eat raw, as they are bit difficult on the stomach. The riper the plantain, the sweeter it is and that is why Fried Ripe Plantains are a big hit in Africa and the West Indies.

Fortunately, frying plantains is easy and takes very little time. The key to an excellent plate of Fried Ripe Plantains is to ensure that the plantains are at the right degree of ripeness. Of course, this is subjective. If you want sweetness, select those plantains that are almost black or, in some cases, have a dull yellow color with patches of black. If you have less of a sweet tooth, select those plantains that show little to know blackening.

Similarly, the softer the plaintain, the sweeter; those looking for a denser consistency would pick those plantains that are less black. If in doubt, just gently squeeze the plantain to determine its density.

INGREDIENTS:

2 ripe plantains, peeled and cut diagonally or round, into 1/4-inch thick slices
Canola or vegetable oil
Sea salt (optional)

INSTRUCTIONS:

In case you get confused (which you shouldn’t), you can have a look at the video above on how to make this recipe.

Lather chopped plantains in a little bit of salt (you can sprinkle the salt later when everything is fried)
Drizzle oil into frying pan just enough to coat the bottom of the pan and place on medium heat.
When oil begins to shimmer, add plantains (work in batches), and fry for 1 and 1/2 minutes on one side, flip and cook for 1 minute on the other side.
Remove plantains from pan and rest on paper towels.
Continue frying in batches until all the plantains are fried.

The end result should look like as shown below: Relatively soft fried sweet plantain on the far right, and a relatively more dense result on the far left.

New $40 Million Project to Revitalize Africa’s Orphaned Crops

afroadmin — Sat, 08 Oct 2011 18:55:23 +0000

Despite being a rich with very fertile land, Africa’s agricultural potential has yet to be tapped. Fortunately, there are efforts to changes. During the Clinton Global Initiative meeting in New York City, a consortium of international partners, including the University of California, announced a $40 million project intended to boost Africa’s health and economic vitality by genetically sequencing and breeding some of the continent’s most important, but neglected, native crops.

The recently formed African Orphan Crops consortium will tea-up with African scientists to identify at least two dozen African food crops and tree species that have been neglected by science because their economic insignificance.

An integral part of the new initiative will be the establishment the African Plant Breeding Academy by UC Davis researchers in Ghana to train African scientists in incorporating the latest technologies for breeding these orphaned crops on the continent.

The the primary task of the project is to sequence the genome for each species and make that information freely available to scientists around the world. The information will then be applied, using the most advanced breeding techniques and technologies, to develop new varieties of crops that are more nutritious, produce higher yields and are more tolerant of environmental stresses, such as drought.

The consortium has so far developed a list of 96 species, which will be narrowed to 24 food crops and tree species whose genomes will be sequenced. Some of the species to be considered for sequencing include amaranth, marula, cocyam, Ethiopian mustard, ground nut tree, African potato, acacia, baobob, matoke bananas, African medlars, African eggplant and Cape tomato.

On a continent where thousands die everyday from hunger and malnutrition, and where per-capita food yields have been declining for decades, the need for enhanced, native crops is acute. This project is a great addition to helping make a healthier Africa.

Source: PHYORG

UN City Garden Project in Boosts Nutrition and Jobs in the Congo

afroadmin — Thu, 23 Jun 2011 16:00:07 +0000

The United Nations has taken a new approach to reaping the most out of its investments in Africa’s welfare. One of its programs, a five-year urban horticulture programme in the Democratic Republic of the Congo (DRC), has more than doubled the country’s output of vegetables, turned profits, increased nutrition and employed thousands. In a country where an estimated half of all children are chronically undernourished, this is great news.

The $10.4 million program is financed by Belgium and has been implemented since 2000. In total, it has successfully assisted urban growers in five of the DRC’s largest cities to produce 330,000 tons of vegetables annually, which is up from 148,000 in 2006.

The DRC’s economy has been positively impacted by program. Given that less than 10 percent of the vegetables produced are consumed by beneficiaries, the remaining 90% (constituting more than 250,000 tons of produce) is sold in urban markets and supermarkets. At $4 a kilo for the major vegetables produced (tomatoes, sweet peppers and onions), that translates into a surplus value of about $400 million.

This is one program that we cannot afford to have isolated in just one African country. If the continent’s leaders are smart, they should be in the process of assembling teams of researchers, farmers and engineers to learn the techniques needed to replicate the success of the program for their respective populations.

Source: allAfrica

Malaria Almost Cured

afroadmin — Wed, 22 Jun 2011 16:00:14 +0000

For many Africans, and for many, many people around the world, Malaria is a serious threat that claims thousands of lives every year. Although there are methods for controlling the incidence of the disease, they have had limited success. Fortunately, scientists say a vaccine is finally in reach, with the final phase of clinical trials currently underway in seven African countries. This will be the largest trail ever carried out in sub-Saharan Africa.

Most researchers believe that Malaria vaccine will not substitute for current preventative measures, but could greatly reduce mortality from the disease, alleviating the great burden of the disease on health systems in economically-challenged developing countries. Estimates have it that in such countries, malaria directly absorbs one percent of GDP, excluding indirect costs like loss of work hours.

This is a great opportunity for Africa. Let’s just hope its leaders don’t make a mess out of it.

Sources: allAfrica

A Great Way Cashew Extract may Treat Diabetes

afroadmin — Wed, 28 Jul 2010 17:00:54 +0000

A new study published inside the journal Molecular Nutrition and Food Research proposes cashew seed extract may play an important role in preventing and treating diabetes. The cashew is a tree in the flowering plant family Anacardiaceae. The plant is indigenous to northeastern Brazil.

Scientists at the University of Montreal and the University of Yaoundé in Cameroon analyzed how cashew products affected the responses of rat liver cells to insulin.

In Canada, over 3 million Canadians have diabetes and this number is likely to reach 3.7 million by 2020, based on the Canadian Diabetes Association.

In U.S.A, according to the American Diabetes Association, from the 2007 National Diabetes Fact Sheet, there are total 23.6 million children and adults in the United States – 7.8% of the population – have diabetes. 1.6 million new cases of diabetes are diagnosed in people aged 20 years and older each year.

Scientists viewed cashew tree leaves, bark, seeds and apples. They found that the cashew seed extract increased the absorption of blood sugar by the cells. Extracts of other plant parts had no such effect, indicating that cashew seed extract likely contains active compounds, which might have potential anti-diabetic properties.

In certain people who have diabetes, a disorder called insulin resistance prevents the body from processing the hormone, which regulates energy and the processing of sugars in the body. Lack of insulin may result in heart or kidney diseases with time.

The cashew nut is a popular snack, and its rich flavor means that it’s often eaten without treatment, lightly salted or sugared.

Cashews are a staple in vegan diets. They are used as a base in sauces and gravies, and can take on sweet properties for frostings and cookies.

They are high in protein and a raw, natural way to obtain energy.

The fats and oils in cashew nuts are 54% monounsaturated fat, 18percent polyunsaturated fat, and 16percent saturated fat (9% palmitic acid and 7% stearic acid).

Without having cholesterol cashew nuts are a healthy fat food for heart patients too. And because of their high levels of monounsaturated essential fatty acids, additionally, they help support healthy levels of good (HDL) cholesterol.

Here below a 4 servings recipe “The Cashew Curry” cooked in 45 min’s with a wok or frying pan, a wooden spoon an the following ingredients:

½ pound whole cashews
2 T organic olive oil
5 shallots, thinly sliced
5 curry leaves
2-in bit of lemongrass or zest of just one lemon
1 T coriander
½ t turmeric
½ t salt
2 chiles, thinly sliced
2 cloves garlic, minced
2 slices ginger
15 oz unsweetened coconut milk
2 T cilantro, chopped

Directions

Sauté the shallots in the oil, stirring occasionally, until golden, about 10 mins.
Add the curry, lemon, turmeric, chiles, garlic, ginger, and salt, and cook until fragrant, 5-10 mins.
Add remaining ingredients and simmer until thickened, another 5-10 mins. Remove curry leaves and serve, with diabetic rice or brown rice.

About the writer – Linda Miller writes for type two diabetes cookbooks , her personal hobby blog targeted on cooking tips to help individuals eat healthy to reduce or deal with type 2 diabetes.

Egyptian Spinach Omelet

afroadmin — Thu, 03 Jun 2010 17:00:03 +0000

This special omelet is cooked open-faced, like a frittata. It’s filling-enough to be eaten as brunch and could even make a nice light dinner, served with some fresh flatbreads (or any bread for that matter) and herbs.

12 ounces fresh baby spinach
2 tablespoons canola or vegetable oil
2 medium onions, chopped
2 medium tomatoes, peeled and chopped
salt
fresh ground pepper
6 eggs
¼ teaspoon nutmeg
2 tablespoons canola or vegetable oil
1 (15 ounces) can chickpeas, rinsed and drained

PREPARATION:

Rinse and drain spinach; squeeze out excess water
Place spinach in saucepan over medium heat; cover with lid and allow to wilt
Remove from heat and drain in colander
Remove all excess water
Heat oil in large cast-iron skillet or other ovenproof skillet.
Add chopped onions and cook until tender and lightly golden.
Add tomatoes to skillet; season to taste with salt and pepper.
Cook for 12–15 minutes or until tomato is tender and liquid is reduced.
Preheat broiler.
Beat eggs lightly in bowl; season to taste with salt and pepper.
Add nutmeg to flavor the eggs, stirring well.
Add tomato mixture and spinach to beaten eggs and mix well.
Heat the remaining 2 tablespoons oil in cast-iron or ovenproof skillet; pour mixture in.
Top with canned Chickpeas.
Cook over low heat for approximately 10–12 minutes or until the bottom has set; then place under broiler to finish setting the top.
It should be firm and lightly browned when it is done.
Cut into slices and serve.

Nigeria: Obe ata (Pepper Soup)

afroadmin — Wed, 02 Jun 2010 17:00:55 +0000

Are you in the mood for something spicy and African? Well, we’ve got something for you. Obe Ata is a Nigerian meat or fish pepper soup that is eaten with a wide variety of side dishes. Like with all West African soups, it is most commonly eaten with Fufu. You’ll be full by the time you’re done eating, so let’s get cooking….

INGREDIENTS:

3-4 fresh tomatoes and 1-2 bell peppers OR 16 oz tomato sauce and 6 oz tomato paste. (Bell pepper is optional)
Meat/Chicken/Fish
4 magi cubes
Palm oil if available, otherwise use vegetable oil
2 onions
Salt
Dry pepper
Water

PREPARATION:

Place the meat in a pot, add very little water (most meat produces water as it cooks), dice one onion in with the meat, add some salt, and cook the meat until it is almost tender.
If you are using fresh ingredients, grind the tomatoes and the bell peppers together. You can grind in another onion in with them if you wish.
Pour the blended tomato mixture (or the tomato sauce and tomato paste) into the pot with the meat. Also add the palm oil or vegetable oil.
Allow to cook for about 20–30 minutes, stirring constantly.
Add salt and dry pepper to taste.

Ghana: Abenkwan (Palm nut soup)

afroadmin — Tue, 01 Jun 2010 17:00:16 +0000

Abenkwan (palm nut soup) is a traditional Ghanaian soup that is very rich in minerals, vitamin A, and natural oils. It is made from palm nut oil, an assortment of spices and a variety of meat and fish. It is severed with a number of side dishes, most popular of which is Fufu.

Ingredients:

2 cups palm oil (no substitutes)
1 cup onions, chopped
1 chili pepper, crushed, or 1/2 tsp cayenne pepper
2 cups tomato, chopped
2 cups okra
1 medium eggplant, cut into chunks
1 lb of you choice of fish, meat and/or crab meat
1/2 tsp salt

Preparation:

Boil the palm oil for 10 minutes in a large, heavy stew pot.
Add onions and pepper and continue cooking on high heat for another 5 minutes.
Reduce heat, add remaining ingredients and simmer for an hour or more, until soup is somewhat thickened.
Stir from time to time.
If there is too much palm oil on the surface for your liking, skim it off with a large spoon before serving.

Once prepared, Abenkwan is traditionally served with Fufu, although it can be served with banku, kenkey, cooked plantains and yams, etc.

Fufu

afroadmin — Mon, 31 May 2010 05:44:38 +0000

Fufu is a major staple food of West and Central Africa. The main ingredients starchy root vegetables that differ from region to region. The vegetables are boiled and pounded until the glutinous mass reaches the desired consistency (thickness).

Conventional west African fufu is made from cassava, yam, plantain or rice, then pounding them into a glutinous mass, usually in a giant, wooden mortar and pestle. However, the North American adaptaion uses potato flour or flakes. may trouble you if you try to stick to minimally processed foods.

2 1/2 cups Bisquick 2 1/2 cups instant potato flakes.
Rabidly boil 6 cups of water in a large, heavy pot.
Combine the Bisquick and potato flake and add to the water.
While holding the pot sternly, stir constantly and vigorously using a thick wooden spoon for 10-15 minutes. The mixture will become very thick and difficult to stir, but you have to be relentless, otherwise you’ll get a lumpy mess.

When the fufu is ready (you’ll know when it becomes so hard as to make it difficult to stir), dump the results into a wet bowl and mold it into a smooth ball. Fufu is eaten (served) with a wide verity of soups and stews. You can find a comprehensive list below.

Food production in Africa Rises in 2008

afroadmin — Mon, 09 Nov 2009 23:54:45 +0000

According to the UN Food and Agriculture Organization (FAO), food production in Sub-Saharan Africa grew in 2008 for the first time in decades. Production increased by 3.5 percent, which was higher than the 2 percent increase in the continent’s population. According to the report by the FAO, the increase can be attributed by increased use of technology. Other factors include positive changes in national policies for agriculture and higher food prices, which have the effect of stimulating growth (think from the supplier’s perspective).

But it’s not just big companies that are behind this growth. According to Daniel M’Reri, an agricultural expert with Sumitomo Corporation in Kenya, improvements in farming methods by smallholder farmers are also paying off. For instance, the adoption of new irrigation methods, including water conserving drip irrigation, is enabling farmers to become less vulnerable to erratic rainfall and other climate changes.

As welcoming as this news is, Africa, a continent that struggles with food deficiency, still has a long way to go. According to the report, some challenges include the use of science and technology. It particular, it says “determined action” is needed in technological innovation and that poor transfer of agricultural technologies to farmers has led to a low uptake of irrigation, fertilizers, pesticides and superior seeds. Moreover, Africa must make better use of its land and water if growth is to be sustained or even boosted.

Source: SciDiv Net