Black millet ugali with meat

Making black millet ugali in Khabakaya Primary school and Rise&Shine special school.

In Kenya, ugali is the name for the most common mealtime starch: a thick, stiff porridge made from white cornmeal or red millet.

Ugali is a very simple dish of milled white maize, cooked with water until it’s very stiff and pulls away from the side of the pan. It’s served in big floppy slabs together with meat and vegetables.

Traditionally, ugali was made with millet – a rich and nutritious grain. But when cornmeal, or maize, found its way to the African continent, it became even more popular as a grain staple.

Millet is a gluten-free grain that is nutrient dense and fibre-rich. It is linked to good heart health, diabetes management, gallstone prevention, in fact, it ranked as one of the world’s healthiest food.

The traditional way to eat ugali is to gather it up in small, thumb-sized balls, pressing it together with the tips of your fingers. Then you make a small indentation on one side and use it to scoop up meat, vegetables, or stews. It’s a substitute for any sort of cutlery at traditional Kenyan tables.

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Gladys making black millet ugali in Rise&Shine special school
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Serving the food in Rise&Shine special school
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Sophia in the kitchen of Khabakaya Primary school
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Almost ready to eat
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Hygiene is essential! Washing hands before eating in Khabakaya Primary school

Ingredients for black millet ugali:

1)dried cassava

2) some sorghum

3) black millet

4) roasted meat (red meat)

5) omufume (dried special grass)

6) little bit fresh milk

7) enough salt

Recipe: Bring to boil some water and salt. Add flour to your liking and then spin over very low heat. Cook for about 40 minutes.

Materials:

https://healthylivingkenya.wordpress.com/2014/02/13/how-and-why-to-eat-more-brown-ugali/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=53

http://www.thekitchn.com/word-of-mouth-ugali-76209

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Luhya traditional food in Kenya

Omushenye:

Omushenye (a mixture of boiled beans and boiled sweet potatoes) is a luhya traditional food which is liked by most of the families because of being nutritious. In it, it comprises of proteins, carbohydrates vitamins and calcium that makes the body healty and strong. Proteins help the body by building up worn out cells and tissues. Carbohydrates help the body by adding energy that makes body strong. Vitamins protect the body against various diseases like rickets, scuvy, kwarshioko, marasmus.

How omushenye is prepared

Either dried or fresh beans are boiled/cooked to be soft to the chew. Fresh clean sweet potatoes are cut in pieces and added to the already boiling beans so as to boil together and from one mixture which will be mached to be called omushenye. Salt is added at the earlier stage before the end of the boiling. It can be left to cool then served with fish, meat, chicken stew.

Omunyobo:

Omunyobo (fine mashed roasted monkey nuts) is a luhya traditional food that is favoured by many people for it is noutritious and boosts body growth and development. Protenous content is high which helps in repairing the worn out cells and tissues. Omunyobo also contains calcium that builds up bone formation and development and also helps gums and teeth to be firm and strong enough. It contains fats that make the body skin to be moist, smooth to touch.

How to prepare Omunyobo

Omunyobo is prepared bu roasting dry monkey nuts. It is the mashed that it becomes fine and smooth to touch. The fat content in it makes omunyobo to be moist and fine. Omunyobo can be eaten with other solid foods like mashed bananas, sweet potatoes, yams, cassavas or irish potatoes, chips and chapatis.

Amabere amasatse:

Amabere amasatse (sour milk) contains microorganisms that protect the body against different diseases. The proteinous content in the milk builds up the body to be healthy.

How it is prepared

Fresh milk is kept in a guard for some days (can be 3-5 days) according to ones taste. The guard is shaken smoothly on the things to make up a heavy fine mixture. Other fresh milk can be added little by little depending on how one wants the level of sourness to be. One can drink with other solid food like sweet potatoes, cassavas, ugali, bananas, yams or chips. These food can be eaten as lunch or supper, for it is sweet and leaves one satisfied for long time.

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Making omushenye in Mungan’ga Secondary School

This is how we prepared food:

We had beans, sweet potatoes, mashed simsim (sesame seeds). We started to boil beans almost 1 hour, after that you put there sweet potatoes, then you mash together like ugali (maize meal in Kenya). After that you try simsim and mash. This is food in our language called Omushenye.

This food is carrying out nutrition and makes the body to be strong. This is the traditional food and also food for our visitors which is carrying carbohydrates and fats.

It is the best nutritional food in our culture in Africa.

Keenia kool

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Kenyan foods by Rise and Shine Special School

Together with Rise and Shine special school we prepared Omushenye with sour milk. Omushenye is a Kiluhya (tribe in Kenya) well liked sweet meal witch is prepared for supper. It makes one satisfied and contains nutrients for body growth and development. It contains carbohydrates, proteines, minerals. Omushenye comprises of beans and sweet potatoes. They are cooked differently by boiling and later mashed together till they are mixed evenly to be one. It’s left to cool then served as main meal with sour milk or any drink one can prefear for. It boasts body growth due to the extra suppliments in them.

Mashed bananas are prepared by peeling the outer cover, washed, then boiled, mashed, left to cool, then served with omufuluko (marshed groundnuts which have been roasted)

Ugali and local vegetable (murere) is mostly to the old aged people. It’s very nutritious and easy to prepare. Murere is a local green vegetable which grows even without planting. It needs lett attention and can survive in any weather condition. Preparing murere is easy. It’s boiled with local burnt ash from bean leaves, it becomes ready after some minutes and served after cooling with ugali or mashed bananas.

Sour milk is a luhya drink liked by most of the people. It’s a drink drunk by any age-group, because it contains nutritive forming microorganisms which builds up and boost body growth. During its preparation fresh milk is put in guard (Eshimuka) and left to stay there for some three to five days. The guard is shaken smoothly on the thighs to make the milk to taste sweet and smooth to the tongue. One can drink without adding sugar or add depending on one’s taste and choice. Sour milk can be drunk with potatoes, ugali, bananas, yams (nduma) or drunk without any solid food. Taste sour milk and can not miss to have it for meal as it contains proteins, vitamins and calcium in it.

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