African Cuisine

African Cuisine! Republic of Eswatini

The eSwa ni diet is based on nhlavu (grains) and bhidvo (vegetables). Inyama (meat) dishes are reserved for special occasions when dishes such as goat stew, roast leg of goat, and stuff ed or roast free-range chicken are served. “Mealies,” a porridge made of maize or sorghum, is the staple. The porridge is served along with spiced stews made with vegetables and leafy greens. Pumpkin, green beans, corn, spinach, beets, rice, and sweet potatoes are frequently used ingredients. Fruits that are readily available are mango, guava, paw-paw, banana, pineapple, sugar cane, and avocado.

Some of the popular dishes are emasi (sour milk) a fermented milk delicacy where raw milk from cows is fermented and strained, corn on the cob (roasted or boiled), Umncweba and umkhunsu (dried spiced meat, akin to jerky) and tjwala, served withtradi onal beer.

Avocado Toast

The beginning of a beautiful breakfast. Your favorite bread, toasted, place slices of a ripe Avocao in a spiral pattern on each slice of toasted bread. Salt and pepper the avocado slices to personal taste. Place another

fruit of your choice in the center of the pattern. The example features a strawberry. Have a beautiful day. Ostrich (Inshi) in Cream Sauce

Ostrich cooks up in a jiffy, and you really don’t want to overcook it because it is so lean (www. americanostrichfarms.com). Prep Time: 15 minutes Cook Time: 20 minutes Refrigerate/marinating time: 12 hours Total Time: 12 hours 35 minute Serves 4 Ingredients: • 2 lbs. Ostrich Steaks cut into slices about 1/2” each

• 3/4 cup red wine • 5 Juniper berries lightly crushed • salt to taste • pepper to taste • 2 Tbsp butter divided for frying onions and ostrich • 1 medium onion peeled and sliced thinly • 6 green peppercorns lightly crushed • 1/2 cup heavy cream • 1 cup white wine Directions: • In a bowl, combine the red wine, juniper berries, salt and pepper. • Add the sliced ostrich meat to the marinade and mix well. • Cover the bowl and refrigerate overnight (12 hours) • When you are near ready to eat, and your pumpkin pap is near ready, melt some butter in a skillet and saute the onions until brown. • Add in the peppercorns • Stir in the white wine and heavy cream bring to a gentle simmer. • Season the cream with salt and pepper to taste and set aside. • Discard the marinade from the bowl with the ostrich meat. • Heat butter in a frying pan and flash fry the marinated ostrich slices. This cooks quickly just a minute or two a side. • Serve the ostrich steaks on a platter and drizzle the cream sauce over the top. Serve it with pumpkin pap for wonderful Eswatini meal.

PUMPKIN PAP (SIDVUDVU)

(www.internationalcuisine.com/pumpkin-pap) A super easy side dish to serve alongside stews or the amazing ostrich in cream sauce from eSwatini. Prep Tim: 10 minutes Cook Time: 30 minutes Total Time: 40 minutes Serves 4 Ingredients: • 1 small Pumpkin Peeled and cubed (sweet potato can be used as a substitute) • 1/2 cup ground maize (corn meal) • 2 +/- cups wate Directions:

• In a large pot combine the pumpkin and ground maize.

Add in enough water to cover the pumpkin. Bring to a boil • Boil for about 30 minutes add more water if necessary.

Cook until the pumpkin is tender. • Drain off any access liquid. • Mash the cooked pumpkin and ground maize together, serve warm.

MEALIE BREAD (CORN BREAD)

Enjoy this comforting bread drizzled with honey as a dessert. Prep Time: 15 minutes Cook Time: 35 minutes Total Time: 50 minutes Serves 4 Ingredients: • 1 1/2 cups frozen corn, thawed • 2 large eggs • 2 Tbsp butter melted • 1 cup all-purpose flour • 2 tsp baking powder • 2 Tbsp sugar • 1/2 tsp salt • honey to drizzl Directions: • Preheat the oven to 350F and grease a small loaf pan. • Blend 1 cup of corn, the eggs, and melted butter together until a coarse mixture forms. • Add the remaining 1/2 cup of corn and pulse the mixture one or two more times. Leave many kernels whole. • Whisk together the flour, baking powder, sugar, and salt. Using a large spoon, combine the dry ingredients with corn mixture until a thick mixture forms. • Pour the mixture into the greased loaf pan and bake 30-35 minutes • Let cool for about 15 minutes and then slice and serve with honey..

SLAAI (ESWATINI

SALAD)

course salad with a light and refreshing dressing. Prep Time: 10 minutes Total Time: 10 minutes Serves 4 Ingredients: • 1 head romaine lettuce chopped into bite size pieces • 2 medium roasted beets sliced • 2 carrots grated • 1/2 inch ginger freshly grated • 1 lemon, juice of • salt and pepper to taste

FreshPlaza Directions: • In a small bowl whisk together the lemon juice and grated ginger, add salt and pepper to taste. • In a salad bowl, add in the all the remaining ingredients. • Pour over the dressing, toss gently and serve. www.internationalcuisine.com/category/eswatiniswaziland

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