A healthy recipe is a combination of foods with the right proportion of nutrients. 

Here are traditional recipes from all over Africa with a healthy twist to the way they are prepared and served. I mean a cutting down in the amount of oil, no peeling of root foods like yam and cassava, reducing the salt or salty spices, increasing the vegetable, reducing the cooking time and temperature, making a habit of eating fruits and lots more.

 

Oils

Cook healthy with oil spray
Cook healthy with oil spray

Africa is rich in oils, oils drilled from under the earth surface (crude oil), oil from animals (animal fat) and oils extracted from fruits and nuts (plant oils). Animal fat and plant oils are the ones that are mostly cooked in meals. Some plant oils are Olive oil, Palm oil, Coconut oil, Groundnut oil, Palm carnel oil

 

Too much oil in meals is bad and dangerous! But how much is too much? And how much is just right? We will be finding out in the recipes.

 

 

Fruit

Smoothie in 3 flavours
Smoothie in 3 flavours

If you really want to know what fresh delicious tasty fruit is like, visit Africa. The fruits are juicy and rich in colour. And the African fruit taste is simply divine. African meals do not traditionally include fruits. That will be changed on this site. I will be introducing some smoothies and some fruit salads.

 

 

Vegetables

Veg cooked without water
Veg cooked without water

The colour says it all with vegetables. Healthy vegetables always have a bright colour around them and an excellent taste. Vegetables are best eaten fresh, they are never to be over cooked. If there’s a brownish colour around cooked green vegetables or an off colour on any vegetable, that veg is dead! This means most of the nutrients in the vegetable has been destroyed. Never steam vegetables. And vegetables are best cooked without water.

 

Meat

Morocco Turkey
Morocco Turkey

Meat is a very very important part of an African meals. Meats such as beef, goat meat, pork, lamb, squirrels, snails, turkey, chicken, duck, goose, and guinea fowl are all consumed in African meals And their gravy used in making meals, soups and stews.

 

Lean meat is the best, like chicken. Eat your chicken or poultry without the skin. Meats loaded with fat are to be avoided or de-fatted. Meats are high in calories and should be eaten in moderation. Do not fry your meat! 

 

Cooking

A Saladmaster Set
A Saladmaster Set

Just as we kill germs at high temperature, we can also kill the nutrients in our food and vegetables if we cook them at too high temperature and for too long!

 

 

 

Deep frying is the most unhealthy type of cooking. Fried food takes 7 – 8 times of the normal time to digest and stores unwanted fat in the body. It is best to boil, grill, roast or bake our food and avoid deep frying.

Water has the ability leach out the nutrients in food. Cook your food and vegetables in very little or no water to retain the vitamins and minerals in them.

 

 

Water

Drink water
Drink water

Healthy eating will not be complete without water. Drink a glass of water first thing in the morning. An average of 2 litres of water should be drank by an individual everyday. Drinking warm water is much better than drinking cold water.

 

 

Has this page been helpful? Please let me know by leaving a comment. And if you have a question I’ll get back to you within 24 hours. 

 

 

 

This article has 4 Comments

  1. Good afternoon Juliet,

    I am always open to trying new cuisines. When visiting a new place and country I really prefer to eat the local foods, a lot more interesting and tasty than the so-called international cuisine.
    I liked your article giving an insight into African cooking. I get the impression it is a lot more natural than what we are used to.
    Personally, I do not fry things I prefer the Wok method. I also like to eat things in their natural state and use extra virgin olive oil and also coconut oil.
    Thank you for this nice article.

    Regards, Taetske

  2. Hi there,

    As a lover of different foods from across the globe I am keeping an eye on this site for new stuff to try out. Rather interestingly why do you say we should never steam vegetables?

    I had never actually thought about the possibility that our cooking our food could be harming the nutritional content, I’ll need to keep that in my mind.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

This site uses Akismet to reduce spam. Learn how your comment data is processed.