Eating Right电子书

Cover

Front Matter

Title Page

Publisher Information

Eating Right

Introduction

Meals

Smoked-Meat Stew with Maize (Corn)-Meal Mush

Bitter Vegetables in Cream with Maize (Corn)-Meal Mush

Bitter Vegetables in Okra/Lady’s Finger with Maize (Corn)-Meal Mush

Leafy Vegetables and Peanuts with Maize (Corn)-Meal Mush

Vegetable Omelette with Maize (Corn)-Meal Mush

Cocoa Yams and Meat Stew

Arrowroots/Taro and Chicken Stew

Green Bananas (Matoke) and Oxtail Stew

Maize (Corn) and Legumes in Coconut Milk

Rice and Legumes in Coconut Milk

Mashed Sweet Potatoes and Beans

Ripe Plantain Bananas with Cowpea Stew

Cassava/Manioc/Tapioca/Yucca Tuber in Coconut Milk with Fish

Burro Bananas and Cassava/Manioc/Tapioca/Yucca Tuber with Dried Fish

Millet/Sorghum/Quinoa Stew with Lentils

Cowpea Stew with East African-style ‘Spaghetti’

Minced/Ground Meat, Egg and Cabbage Pie

Fried Termites with Maize/Corn-Meal Mush

Chicken Gizzards and Green Bananas (Matoke)

Chicken Liver Stew with Irish Potatoes

Chicken Neck Stew with Cassava/Manioc/Tapioca/Yucca Tuber

Mushrooms in Bone Marrow Stock with Rice

Maize (Corn) and Bean Stew

Mashed Maize (Corn), Pigeon Peas/White-eyed Beans, Irish Potatoes and Pumpkin Leaves

Mashed Maize (Corn), Sweet Peas, Irish Potatoes, Green Bananas (Matoke) and Spinach

Maize (Corn), Bean and Potato Stew

East African Yoghurt with Sweet Potatoes or Rice

Amaranth Leaves (East African Spinach) with Flat Bread

East African Sausage with Arrowroots/Taro in Bone Marrow

East African ‘Meat Sushi’ with Mildly-Flavoured Rice

White-Eyed Beans/Pigeon Peas with Ripe Plantain Bananas

Pigeon Peas/White-eyed Beans with Ripe Burro Bananas

Pumpkin Leaf Stew with Grain-Meal Mush in Sour Milk

Maize (Corn)/ Rice Grits with Beans

Tripe with Maize (Corn)-Meal Mush

Seasoned Rice and Meat

Vegetable Salad (Kachumbari)

Lentils with Maize (Corn)-Meal Mush

Green Bananas (Matoke) with Bean Sauce

Pumpkin with Meat Stew

Burro Bananas with Peanut Sauce

Sweet Potatoes with Simsim (Sesame) Seed Sauce

Green Bananas (Matoke) in Bone Marrow Stock

Bone Marrow Soup with Maize (Corn)-Meal Mush

Leafy Vegetables in Bone Marrow Stock with Maize (Corn)-Meal Mush

Leafy Vegetables and Legumes in Coconut Milk with Maize (Corn)-Meal Mush

Wheat-Flour Flat Bread with Green Grams

Chicken Curry with Maize (Corn)-Meal Mush

Roast Meat with Maize (Corn)-Meal Mush

Smoked or Sun-Dried Fish with Maize (Corn)-Meal Mush

Mashed Irish Potatoes with Sautéed Meat

Meat with Spiced Rice

Guinea Fowl with Dry Cassava/Manioc/Tapioca/Yucca Tuber/Bananas (Matoke)

Quail with Fresh Cassava/Manioc/Tapioca/Yucca Tuber/Green Bananas (Matoke)

Stewed Eggs on Bread

Seasoned Boiled Eggs with Bread

Ripe Plantain Bananas and Eggs

Seasoned Irish Potatoes with Butter/Lima Beans

East African Lasagne and Eggs

Pumpkin and Orange Yams

East African Salt

Snacks

Rice Flour Bread

Irish Potato-Flour Drop Scones

Cassava Flour Flat Bread

Sweet Potato Flour Drop Scones

Whole Wheat Flour Scones

Wheat Flour Drop Scones

Millet/Sorghum/Quinoa Flour Drop Scones

Cow Pea Flour Drop Scones

Irish Potato Flour Goodies

Samosas

Cocoa Yam Buns

Banana Flour Buns

Arrowroot/Taro Flour Buns

Pumpkin Flour Buns

Carrot Coconut Bread

Banana Bread

Coconut Cookies

Zucchini Bars

Cassava/Manioc/Tapioca/Yucca Tuber/Cocoa Yam/Arrowroot/Green Bananas (Matoke) Crisps

Fresh Legumes in Pods

Toasted Bambara Nuts, Cowpeas and Simsim (Sesame) Seeds

Toasted Macadamia and Cashew Nuts

Toasted Pumpkin, Sunflower and Simsim (Sesame) Seeds

Simsim (Sesame) Seed Treats

Toasted Peanuts

Peanut Treats

Boiled, Roasted or Baked Maize/Corn on the Cob

Boiled, Roasted or Baked Sweet Potatoes

Boiled, Roasted or Baked Cocoa Yams

Boiled, Roasted or Baked Green Bananas (Matoke)

Boiled, Roasted or Baked Arrowroots/Taro

Boiled, Roasted or Baked Cassava/Manioc/Tapioca/Yucca Tuber

Avocado Pudding

Avocado Ice Cream

Fresh Fruit in Plain Yoghurt

Sugar Cane

Fruit Salad

Hot Drinks and Fresh Juices

Black Citrus Tea or Coffee

Milk Tea or Coffee

Finger Millet/Quinoa-Flour Porridge

Tamarind Juice

Guava-Passion Fruit Juice

Avocado and Sugar Apple/Custard Apple/Sour Sops-Fruit Juice

Sugarcane-Loquat Juice

Pineapple-Jackfruit Juice

Mango-Pawpaw (Papaya) Juice

Pear-Plum Juice

Pomegranate-Grape Juice

Guava Juice

Passion Fruit Juice

Avocado Juice

Sugar Apple/Custard Apple/Sour Sop-Fruit Juice

Sugar Cane Juice

Loquat Juice

Pineapple Juice

Jackfruit Juice

Mango Juice

Pawpaw (Papaya) Juice

Pear Juice

Plum Juice

Tomato Juice

Carrot juice

Lemon Juice

Lime Juice

Orange Juice

Grapefruit Juice

Pomegranate Juice

Grape Juice

Young Coconut Juice and Flesh

Back Matter

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