Chakula issue 4

DELICIOUS TASTY YUMMY

October- November 2012 | UGX: 5000 | TSHS: 1500 | KSHS: 250

YOUR COOKING GUIDE

Restaurant Review

Ugandan staples Recipes

9 789970

A taste of the 'Good Life' at La Royale Patisserie Profile

Serena’s Cosmas Kituku tells it all

Interesting Coffee facts and why you should indulge

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Nutrition: How to Eat Your Way To A Beautiful Skin

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Editorial

Editor...

From the

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ith three maiden issues out, Chakula still remains your inspiration to cook. As we near our Golden Jubilee celebrations to mark 50 years since Independence, we have put together authentic traditional Ugandan recipes maintained over the years.

These easy to follow recipes have been carefully selected and are a reflection of a rich and diverse food choice cascading from all regions of the country.

HAI Agency (U) Ltd P.O. Box 24413, Kampala-Uganda

As our family grows bigger with each new issue, we continue to work together through your feedback to bring you the magazine you look forward to reading. In this issue, you will be introduced to the men and women behind every meal order placed at restaurants as we profile EDITORIAL Uganda’s executive chefs. Our nutritionist has written on how to eat your way to beautiful skin. (A must read for every reader) as you will also learn about the benefits of coffee to your health.

Tel: +256 414 223 507 / 0714-107 737 0700-100 035, 0752 500 312 E-mail: Chakulafoodmagazine@gmail.com website: www.haiagency.com

from the

Editor

All rights reserved. No part of this publication may be reproduced, stored in a retrievial system or transmitted in any form or by any means mechanical, electrical, pho- tocopy, recording or otherwise without the written permission of the publisher and copyright owner.

In addition,La Royale Patisserie a budding coffee and pastry shop has opened its doors to Ugandans and we will tell you what every food enthusiast hoping to visit this pastry shop should expect. The Chakula team is looking forward to the October Kampala food festival dubbed ‘Uganda @ 50’ which will bring the food fraternity together in a celnew year always comes with the anticipation of a fresh start. Chakula has ebration of Ugandan food and culture.We look forward to seeing you at taken a giant step from a baby step and this fun filled event whose activities will be featured in our next issue. we are proud that you, our readers, are a part

A

Copyright 2011 HAI Agency An inprint of HAI Cover Photo: Agency ( U) Ltd Director Charles Opolot

whole roasted chicken

THE

Editor Winnie Atabaruyo Contributing writers Jaxon Lulika (in-house chef), Akena Moses, Marian Natukunda.

Contributing Chefs Francis Okwir Sales and Marketing Francis Okwir, Lempacu Lovelynne, Jojo Kirembwe.

of this leap by way of your feedback. With another quarter upon us, we have another

Thank you for your letters. We have responded accordingly especially excuse to delight in more culinary adventure. Join us as we savor recipes from your for those who wonder where to buy their copies of the magazine from. food and cooking guide. This issue brings you yet more recipes to sharpen growThe winning letter for the past issue has won a free copy of theyour magaing cooking skills because they are quite easy to fix and yet time savzine. We have made this issue both informative and very relevant as ing. Jaxon Lulika, our in-house chef explains why every household a menu .we will also as look at often over looked kitchen your food and cookingrequires guide should be. death traps. Don’t miss our regular restaurant review. This time we

TEAM i

Publisher HAI Agency (U) Ltd P.O. Box 24413, Kampala-Uganda Tel: +256 414 223 507 / 0714-107 737 0700-100 035, 0752 500 312 E-mail: Chakulafoodmagazine@gmail.com website: www.haiagency.com

Enjoy Winnie

visit Simba Café .Read on for this and much more of your favorite articles and guest writers. Enjoy yet another issue of Chakula.

Winnie

All rights reserved. No part of this publication may be reproduced, stored in a retrievial system or transmitted in any form or by any means mechanical, electrical, photocopy, recording or otherwise without the written permission of the publisher and copyright owner.

Copyright 2011 HAI Agency An inprint of HAI Agency ( U) Ltd

Editor Winnie Atabaruyo

Photographers Charles Cadribo J ojo Kirembwe

Contributing writers Jaxon Lulika (in-house chef), Akena Moses, Marian Natukunda.

Disclaimer

Director Sales and Marketing Charles Opolot

Contributing Chefs From Simba cafe, Francis Okwir

Find us on

The authors and publisher declare that they Sales and Marketing Okwir, Lempacu Lovelynne, Facebook @ have compiled this document to the best of Francis Jojo Kirembwe.

Chukula food their infor- mation. However no warranty of Photographers representation is made to the accuracy of thisCharles Cadribo magazine information. The au- thor and publisher furtherJojo Kirembwe assume no responsibility for damages that Disclaimer The authors and publisher declare that they have may arise from use of this docu- ment or the compiled this document to the best of their information. However no warranty of representation is content therein. made to the accuracy of this information. The author and publisher further assume no responsibility for damages that may arise from use of this document or the content therein.

1 Publisher HAI Agency (U) Ltd P.O. Box 24413,

Tel: +256 414 223 507 / 0714-107 737 0777-484 058 E-mail: haiagency@africaonline.com

Contents October 2012

Your Views................................4 Find feedback from our readers

Features..................................5 50 Ugandan staples

Nature’s Own Remedies.........9

Profile................................4 A review of Serena’s executive Chef

C

Interesting Coffee facts and why you should indulge

Lets Get

ooking.....11

Find recipes for Ugandas common staples including Matooke from Buganda, Malewa from the east, Eshabwe from the west and Boo from the north.

NUTRITION

It is true that what you put into your body is going to have an impact on how your body looks and feels. Although the skin is the body’s largest organ, we more often over look this organ forgetting that the skin reflects how balanced your diet is.

(Story on Page 26 )

Editorial

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Present this coupon at the Samsung Brand shop at Forest Mall or Jinja Rd on the Madhvani foundation building and get a 5% discount on all duracool fridges RA22, RT27, RT29 and RT33.

Offer valid till 31st Dec 2012 3

Your Views

Share

YOUR Views Crossing Borders

Contributing

e. I am a copy of your magazin My brother bought me gazine as nt to write for the ma a chef myself and I wa this. The Please advise me on a contributing writer. well which ferent and colorful as magazine is new, dif recipes to d alongside the easy makes it easy to rea al recipes include some tradition follow. I also want to ich make not know about but wh that other people may Hope to s. nu everyday food me quite a difference to hear from you soon.

Editor, I like the magazine and when I saw it on the supermarket stand; I picked it up immediately because I have a passion for food. Could you please share some recipes with us in your next issue on; Sweet and sour pork Chinese vegetable rice How to make the best fish stew in garlic sauce Thanks

Chef Francis

Brenda

Great Restaurant Reviews When I saw the last issue of Chakula magazine, I was interested in the restaurant review section and I wasn’t disappointed. I went straight to Simba café and I loved the place. I like trying out new places and so I will wait for the next issue to try a new eat out. But I also ask The that these places you Simba Cafe, review are dispersed out of town so that S we can visit new places in and around ON Q town for us who love trying out new resS taurants.

Chef

Subscribers I have only seen one issue of this magazine. Where can I possibly find other issues and Is it possible for me to subscribe so that I do not miss out on any copies. Please let me know because I would like to subscribe.

Peter Kiiza

RestaurantReview

Cozy, Comfortable

D at the

inner

Physical Address Simba Café is Located at Forest Mall Behind Engen Petrol Station Rating: Very Good

Old Issues Please

& Modern

Cozy, comfortable and modern!

Simba Café’s ambience is cool, breezy comfortable and exudes class. It is ideal for that business meeting, date or get together. Come and delight your taste buds with their amazing coffees, snacks ,pastries and desserts.

On Ambience

avor the incredible aromatic variety of their cappuccinos relax in the furry softness while you of the modern seats.

Cool soothing music will caress your ears as our quick and efficient every need. Simba café’s waiters attend to your interior is modern with a clean minimalist set which includes a VIP up lounge. It is spacious with a variety of seats rangements to choose and arfrom. Be it for the lunch date, simple business ing or catch up time. meetThey also offer another option for those who dine outside with a number prefer to of garden chairs set out in the tropical sun.

SERVICE

uick service is what samba café has achieved with wireless table numbers on each table. If a waiter has not been at your table in under a minute, simply press the service button. A warm and friendly barrister will indulge your sweet tooth incessantly.

A must try for any tea lover; the Simba café is the ideal place to get your money’s worth for you with a smile!

On food.

avor the incredible aromatic variety of Simba Café’s Coffees, hot chocolates, cappuccinos and many more beverages and juices you will enjoy at the café with a delicacy of your choice from their confectionery section.

Delight your taste buds with their amazing pastries!

The chefs have also outdone themselves with fast foods, sandwiches, and desserts of ice cream and fruit platters. Not forgetting the signature mixed garden and nicoise salads

Sheilla Gladys

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I do not know how long this magazine has been on the market but I would want a copy and other old ones as well. I love cooking and trying out new dishes for my family. Please include recipes for children as well and even the elderly. I can also share recipes for the magazine as well if it can be allowed.

Sarah Barungi

!

E C I NOT 2nd Kampala Food Festival Date: 6th October 2012

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Venue: Fee: Uganda Museum Shs.10,000- Adults Grounds Shs. 2000- Kids

Uganda’s finest Chefs battle it out at this Year’s Kampala Food Festival Dubbed ‘Tastes of Uganda @ 50’ Come tease your taste buds to the very best of Original Traditional Dishes and much more as you and your family are entertained. This fun filled event will be bigger and better and will be featured in Chakula’s next issue.

Ugandan staples Foods Matooke A primary staple amongst the Baganda, plantains are also an important staple in the Western and Southern regions. Matooke is a dish of green bananas (plantain) which are peeled, boiled and then mashed. It is a good accompaniment to beef, chicken and groundnuts and is a favorite for even the Western people. Ways of cooking vary as you can cook it in groundnuts or the famous ‘katogo’ where it is cooked together with either offals, beef, or simply with vegetables.

Ugali This is a dish usually from maize but also other starches. Regional names include posho and kwon. It is a dish of maize flour (cornmeal) cooked with water to a firm consistency. It is the most common staple starch featured in the local cuisines of the Northern region of Uganda. Other regions like the East for example use either cassava flour or sorghum or a mixture of both to make Ugali.

Millet

according to the 2005 Uganda National Household Survey. The proportion is highest in the Eastern region (57%) and lowest in the semi-arid Northern region. sweet potato is a major staple food especially in the Eastern part of the country. Although there are various ways of making them as a dish, the commonest is to steam them until they are soft and ready. Deep fried sweet potatoes are also common as a snack on the street.

Rice Rice is not a traditional staple food in Uganda. Nor is it not among the ten most important crops grown in the country. However, rice consumption is becoming increasingly popular, particularly in urban areas. The introduction of upland rice varieties means that rice can be grown almost anywhere in Uganda. Because Uganda’s cuisine is being influenced by Indian, Arab and also French cuisines, the ways of making rice are many and thus vary too

Just like posho, Millet is a Ugandan staple very common in the north, east and western parts of the country. For a meal, the millet flour is added to the saucepan and stirred into the ugali until it becomes firm.. It is then served onto a plate, portioned and served with an accompaniment of your choice.

Sweet Potatoes Uganda is one of the largest producers of sweet potatoes in Africa. Sweet potatoes are fourth in importance as a source of calories. About 44% of Ugandan farmers grow sweet potatoes,

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50 Ugandan staples

Pumpkin Pumpkin is a delicacy all over the world including in Uganda and thus its plentiful cultivation. The common type grown in Uganda is the one with a thick, green, orange or yellow shell, containing the seeds and pulp. They are best eaten steamed. Pumkin seeds are also a delicacy in Uganda.

Chapatti Irish potatoes Potatoes are a food crop in Uganda. The bulk of this food crop is grown in the South Western parts of the country. There are many different ways of making potatoes with the most popular being chips mainly served at restaurants.

Chapatti a product of wheat is a flat bread of Asian origin which was introduced to Uganda. Although wheat is not a traditional staple food, it is rapidly growing in prominence, particularly among urban and high-income households due to their ease and variety of preparation. It is quite popular with accompaniments of beef, chicken, beans or any other curries. Although recipes for this particular dish vary greatly, there are basic ingredients which are a constant to the average Ugandan chapatti.

Yams

Cassava

Yams just like sweet potatoes are in the same family. Yams are grown all over the country but thrive well in swampy areas. They are consumed majorly at home although they can also be eaten in some restaurants that specialize in local food.

Cassava is a very important food crop in Eastern, Northern and Western parts of the country. Traditionally it was grown as a food security crop against drought and failure of other staple foods. It is consumed throughout the country.

Accompaniments Fish

The two common fish types in Uganda are Tilapia and Nile Perch. Ngege a type of Tilapia is commonly consumed throughout Africa’s great lakes region. Lake Victoria was a famous source of Ngege until the Nile Perch was introduced and drove the Ngege to near-extinction. Many tribes in Uganda eat their fish smoked or fresh, while others dry it after washing it in a salt solution and drying it in the sun for days.

Sun-dried fish is a delicacy in the eastern region. Most of the Ugandan meat dishes are made in the true traditional manner of the Ugandans. They are very delightful and mouth-watering at the same time.

Beef Most of the Ugandan meat dishes are made in the true traditional manner of the Uganda. Beef is both smoked and then cooked in groundnuts or simply as beef stew. The Central. Northern and Eastern regions in Uganda cook beef together in groundnut sauce and it is a major delicacy which is both delightful and mouthwatering.

Chicken Just like other accompaniments, chicken is rather common in Uganda. Poultry rearing is carried out in all parts of the country and

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thus you can get chicken anywhere although in homes it is majorly on special occasions that this meal will be prepared. Apart from chicken stew which is the commonest way of preparing chicken in homes, in hotels and restaurants it is either roasted or grilled and commonly served alongside fries.

Goat Although Goat rearing is relatively common in many parts of the country, goat meat is not quite as common as beef and chicken in homes but rather at restaurants, functions or gatherings. Most restaurants will prepare the goat meat muchomo style ( roasted or

50 Ugandan staples grilled and served with vegetables of your preferred choice).

Offals

popular among the smaller restaurants also known as ‘bufunda joints’.It is usually boiled with vegetables and enjoyed as soup.

Ugandan offals commonly known as ‘ebyenda’ refers to intestines of cows. It is quite common eaten as an accompaniment but can also be enjoyed together with matooke in Katogo. Infact this particular dish of matooke and offals is a favorite of many people and is a relish for breakfast.

Both yellow and green peas are common in Uganda although the fresh green peas are slightly priced more than the yellow dried peas. Peas are an accompaniment to local staples and closely substitute beans at meals.

Groundnuts

Eshabwe

Common with the Bagisu people in the Eastern region, ‘Malewa’(bamboo shoots) is a true Ugandan traditional dish. It is a combination of bamboo shoots ingroundnuts.

Its preparation is done with precision and the result a very tasty dish served with either plantains or any other staple of one’s choice.

Silver fish

Peas

Groundnuts - peanuts are a vital staple and groundnut sauce is probably the most commonly eaten one. They are eaten plain or mixed with smoked fish, smoked meat or mushrooms, and can also be mixed with greens. Uganda’s traditional cuisine across the country has groundnuts as a contant and it is quite rear to find a traditional meal of groundnuts alone as it is usually cooked with meat.

Malewa.

Beans Beans are the fifth most important staple food, as measured by the contribution to caloric intake. In addition, beans are one of the most important sources of proteins for Ugandan households, particularly those living in rural areas although even in the urban areas they are equally consumed.

The silver fish also known as mukene in the central region is one of the three fish stocks found in Lakes Victoria and Kyoga.

It is savoured in the central, east and northern regions of Uganda. Known as Omena in Kenya and daaga in Tanzania, Mukene is consumed in its dried form. While you can get it from your local market vendor, the manufacturing industry has added a sophisticated touch to it by packing it thus ensuring it is clean and sometimes ready to eat. This has no doubt made it more attractive a meal and allayed its strong smell.

Firinda Common amongst the Batooro of western Uganda, Firinda is a dish from beans.

The skin of the beans is peeled off and then mashed into a thick paste. (firinda) to which they add cow butter and unclarified salt to make a really tasty relish that goes well with millet.

A traditional dish prepared in Ankole, ‘Eshabwe’ is ghee sauce made from unprocessed ghee. It is very nutritious and a good source of fats, vitamin A, vitamin B and B12 that cannot be found in vegetables. It can be eaten with Ugali (kalo) or simply as a side dish to any meal of your choice.

Cow Hooves (Molokoni) Cow hoof stew commonly referred to as molokoni in Uganda is a much prized dish that is relished by majority of tribes across the country. Although it is not the kind of dish you will find in a 5start restaurant, It is quite

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Side Dishes

Grasshoppers

Amaranth (Ddodo)

Also known as Nsenene in Buganda, Grasshoppers are a delicacy which are often enjoyed in all regions of the country. Recipes for this food vary although you can always spice it up with a bit of oninons.

A very common vegetable in the central region. Dodo is eaten as a side dish too

Cabbage This is common as a side dish and used for making salad. Cabbage is a vegetable which is common in most parts of the country .

Ggobe/Boo/Eboo Also known as Boo in the North or Eboo in the East, Ggobe can be cooked plain or in groundnut sauce.

It is served as a siude dish to meals especially Posho or even millet.

Beverages Milk

Milk is a common beverage in the country but mostly in the West where cows are reared majorly as a custom. It can be consumed hot as African tea or even cold after processing.

Tea (chai) and coffee (kawa) are popular beverages and important cash crops. These can be served English-style or spiced (chai masala).

Tea Tea is taken as a beverage and is common throught all regions

of the country.

Coffee

As an early cash crop, Coffee (kaawa) is a common beverage taken as a substitute to tea.

Maize Porridge As opposed to the food, as a beverage maize is eaten as porridge Other common beverages include Millet Porridge, Bongo, Busera, Soya Porridge, Fresh Juice, Bushera

Fruits ■■ ■■ ■■ ■■

Avocado Mangoes Pawpaws Pineapples

Snacks ■■ Mandazi ■■ Samosa

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Sukuma wiki This vegetable is quite common on the market these days and will be found in all major markets around Kampala. It is better to eat it haf cooked as you will retain all nutrients ijn the vegetables.

White Ants Nswaa served similarly to nsenene but made of white ants from the termite family.

Others include Malakwang, Egg Plants, Okra, Soy Bean, Mushrooms and Nakati

Nature's Own Remedies

Interesting coffee facts Why you should indulge;

A

fter oil, Coffee takes second position being the world’s most consumed product. Locally known as “kaawa”, this beverage is brewed after roasting the seeds of the plant to bring about the aroma we love about coffee. Even with a close substitute of tea, coffee remains the number one office drink and first option when working long hours. The health benefits of coffee today date back to centuries when it was used for medicinal purposes. This beverage should work wonders for your health if taken in moderation.

Using Coffee in the Kitchen…

As a beverage, coffee can be consumed in different ways. You either prefer the Cappuccinos or the strong black Espresso.

In Baking; Chocolate and coffee go together just like chocolate and almost anything else. When baking with chocolate, you’ve probably encountered recipes for brownies and cakes that use espresso powder. The coffee deepens the chocolate flavor and makes it undeniably richer and more complex. The same principle applies to liquid coffee. It can be added to chocolate mousse, chocolate tarts, or brownies. It makes the best chocolate icing too. In fact, coffee can be used in any recipe that calls for water, since that’s basically what it is.

As a Stimulant…

Coffee increases alertness: Caffeine the active ingredient in coffee is a well-known stimulant and is known to increase alertness in individuals. This is because it stimulates the nervous system and regulates blood pressure and intestinal functions in the body.

Caffeine dilates and opens up the airways, and is great for those who face breathing difficulties such as asthma/bronchitis. People who have recently undergone a surgery are sometimes treated with caffeine to help stimulate breathing.

Coffee as medicine…

Treating migraines – try a cup of coffee to dissolve away your headache within minutes. Caffeine has analgesic properties, and is even a common

ingredient used in over-the-counter painkillers.

Diuretic functions: Caffeine content in coffee causes the kidneys to produce more urine, which helps in flushing out the toxins from the body.

Improved Brain Function – People who consume 2-3 cups of coffee every day are more productive at work and remember things better. As per a recent study, coffee drinkers are less likely to develop Alzheimer’s disease in their golden years.

Cancer - As per a study conducted by the Harvard Medical School, regular coffee drinkers are 50% less likely to suffer from breast, colon and prostate cancer. This can be attributed to the high antioxidant content in coffee.

Coffee is rich in Antioxidants; As you might already know; your cup of java is extremely rich in antioxidants. Antioxidants protect against the free radical damage in the body, prevent high blood pressure and pre-mature aging.

Weight Loss – Coffee can help burn extra calories by boosting your metabolism. A cup of Coffee in the morning can give you instant energy and help you workout and exercise for longer duration. It is also low in calories.

Of course the extra cream and sugar have to be done away with!

Adverse effects of coffee include dehydration resulting from excessive consumption of about 5-6 cups a day on a daily. Caffeine too can overstimulate the central nervous system causing anxiety and jitters. Drinking more than 4 cups of coffee each day can exhaust the adrenal glands.

Although the health benefits of coffee seem to be too good to be true caution must be taken in amounts consumed as moderation is key here and it is important not to over indulge!

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Chef Profile

f e h C

Your

Commonly known as: Chef Cosmas Kituku Nationality: Kenyan

Hotel: Kampala Serena Hotel Signature Dish: Kukua Kupaka (Chicken cooked in pure coconut milk), Piri piri prawns Best Quick Meal Recipe: Spaghetti Pomodoro Duration in the Industry: 25 years

W

ith a wealth of experience of more than 25 years, Serena’s Executive chef Cosmas Kituku shares with us his experience in the Kitchen and why he wouldn’t trade it for anything.Despite the challenges that come with a very demanding job such as his, this talented and well travelled chef is living his dream and continues to passionately do what he does best; cook.

Kitchen Experience: As a child, my dream was always to be a Chef. 25 years down the road and I do not regret this decision. I have loved the experience which comes with exposure and have learned from mistakes along the way which only make one better at their job. Being a Chef is something one chooses to be out of passion because down the road you do not want to feel like life has cheated you.

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Challenges: Just like a doctor, a chef has long working hours with unpredictable sign out times. This is because you can never know when extra guests will turn up hence an adjustment to your schedule. In addition the job is quite demanding so will require all of ones effort into it.

Kitchen Mishap: This happened when I had just graduated from Catering school into my first job in London. That morning I was in charge of receiving fruits and Vegetables amongst which were strawberries. Because I did not know that you do not wash strawberries with water, I washed all the fruits and vegetables (strawberries too). My supervisor then was kind enough to tell me never to do that again and to this day I never wash strawberries.

Chef Profile

C

Lets Get

ooking

Starters... Main Course...Desserts 11

E Rolex Homemade

T

his common Ugandan roadside snack is not the watch but a rolled chapatti filled with an omelette. Additional fillings include cabbage, onions and tomatoes. Although it is more common on the street, you can make this quick but filling snack in the comfort of your home especially for breakfast with left over chapatti.

Preparation time: 30 min Serves: 3

Ingredients ■■ ■■ ■■ ■■ ■■ ■■ ■■ ■■

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3 chapattis ( already made) 2 handfuls of freshly shredded cabbage 2 onions 2 tomatoes Salt to taste 2 tbsp vegetable oil Preferred spices( optional) 6 eggs

Method

■■ Heat oil in a frying pan.

■■ Crack 2 eggs in a bowl, add salt and all other cut vegetables including spices and beat together (Make sure to leave some vegetables for the other 2 rolexes) ■■ Pour mixture into pan and cook one side for 2 minutes and change to cook other side until slightly browned.

■■ On a plate place chapatti and place the omelette on top of chapatti ■■ Roll these together and cut in the middle (Repeat the same for other 2 chapattis) ■■ Serve hot with a drink of your choice

Eshabwe A

(Ghee Sauce)

traditional dish prepared in Ankole, ‘Eshabwe’ is ghee sauce made from unprocessed ghee. It is very nutritious. Traditionally prepared for only special ceremonies, the sauce can now be enjoyed at specific restaurants.

Jolly of Joy Best Meals Bugolobi, a veteran in making eshabwe shares her recipe.

Preparation time: 20 min Serves: 5

Nutritional Value A very good source of fats, vitamin A, vitamin B and B12 that cannot be found in vegetables.

Ingredients ■■ ■■ ■■ ■■

1 kg of ghee (unprocessed or ghee in its ordinary form) A pinch of rock salt 1litre of boiled cold water ¼ tsp of ordinary salt

Cook’s tip ■■ You can sprinkle with some fine cut coriander leaves or smoked pieces of beef ■■ ‘Eshabwe’ is served cold and thus should not be warmed ■■ Eshabwe can also be made with smoked pieces of meat

How to make ■1 ■ Wash the ghee in cold water to remove the dirt and impurities ■ 2 ■ In a bowl, mix a pinch of rock salt in about half a liter of the boiled water to dissolve.

■ 3 ■ Carefully and gradually add the salty water to the ghee while you stir until the ghee changes color from yellow to white. (This is an important part of the process that should see the content turn white) The rock salt helps to break down the fat.

■ ■ 4 Dissolve ½ tsp of ordinary salt in about ½ a litre of boiled water and gradually add the solution to the white content until the desired thickness – the ‘Eshabwe’ is almost ready.

■■ Sieve the eshabwe to remove particles or impurities that 5 could have remained to maintain a smooth and consistent texture ■■ Serve as sauce with any food of preference like millet bread, 6 matooke or posho.

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F

resh Tilapia 14

Preparation time: 5 min Cooking time: 20min Serves: 4

Ingredients:

■■ ■■ ■■ ■■ ■■ ■■ ■■ ■■ ■■

One medium onion ( finely chopped) 3 ripe tomatoes I green pepper 2 medium carrots I large tilapia ( cleaned and cut into 4 parts) Coriander Tomato paste Vegetable oil Salt to taste

Method:

■■ In a shallow pan sauté onions in vegetable oil until they are soft.

■■ Add tomatoes, followed by all other vegetables and leave to cook for 5 minutes until tomatoes are thoroughly softened.

■■ Add salt, coriander and tomato paste while stirring all this time.

■■ Add fish and water.

■■ Leave to simmer over moderate heat for approximately 20 minutes.

■■ Serve hot.

Sukuma iki

W S

ukuma Wiki is a popular Kenyan side dish that can be made out of collards or kale. In Kenya, the plant traditionally used is a tall-growing cabbage variety elsewhere known as “walking stick cabbage” for the tall woody stalk it produces. It is often served with ugali. Translated literally from Swahili, sukuma wiki means ‘to push out the week’, implying that it is a staple used to stretch the family meals to last for the week.

Mushrooms Mushrooms in Uganda are edible and form a part of the daily meal.

Ingredients

■■ ■■ ■■ ■■ ■■

1 tbsp vegetable oil I garlic (crushed) 21/2 cups Mushrooms 1 tbsp Soy sauce A handful of Spring onions (chopped)

Method

■■ Heat oil in a large skillet over medium heat. Add garlic; sauté for one minute.

■■ Add mushrooms; cook, stirring frequently, three to four minutes or until mushrooms are golden brown.

■■ Add soy sauce; cook and stir for one to two minutes or until most of the soy sauce evaporates and add spring onions.

■■ Remove from heat ■■ Serve as a side dish

Ingredients ■■ ■■ ■■ ■■ ■■

2 tablespoons Vegetable oil 1 Onion (finely chopped) 1 Tomato A bunch of Sukuma (kale or collard greens), chopped Salt to taste

Method: Heat oil in a pan and add the onions. Stir well and sauté for a bit. Add the tomato and continue to sauté. Add sukuma and sauté for a short time. Add 1/2 cup water and add salt to taste. Let the mixture simmer until the sukuma has reached a desired tenderness.

Serve either with Ugali or Chapatti.

15

B

eans Stew

Preparation time: 5 min Ccooking time: 20min Serves: 5

Ingredients

■■ ■■ ■■ ■■ ■■ ■■ ■■

4 tbsp vegetable oil 1 finely chopped onion 4 cloves of garlic, finely chopped 1 cup of finely chopped parsley 2 Ripe tomatoes 250gr beans Salt to taste

Method

o kra

■■ Soak the beans overnight and boil in plenty of water. This should take about 30 minutes in medium heat (the beans should be soft but should keep their shape and texture).

■■ In a large pot fry the onions, in vegetable oil until the onion is translucent. Add the tomatoes until tomatoes almost disappear.

■■ Add garlic, parsley, cook for another couple of minutes and then add salt ■■ Add the beans plus enough cooking water to cover them and cook over low heat for 20 minutes.

■■ The beans should maintain thick gravy which can be served with any staple.

Boowith

T

his is a traditional Ugandan recipe for a classic accompaniment of greens (boo) with okra in a peanutbased sauce flavored with sesame seeds. Boo is a native green vegetable with quite a strong flavor. Kale or Collard greens can be substituted.

Preparation time: 5 min cooking time: 15min Serves: 4

Ingredients:

■■ 500g Boo (or kale or collard greens) washed, de-veined and shredded ■■ 100g okra, finely chopped ■■ 1/2 tsp bicarbonate of soda ■■ 100g sesame seeds (simsim) ■■ 200ml groundnut paste (or peanut butter)

Method: Boil 360ml water with the bicarbonate of soda and add the greens and okra. Bring to a boil and continue cooking until the water becomes a deep yellow color. Ensure that the greens are soft and take the soup from the heat. Mix the sesame seeds and groundnut paste together then add 200ml of the cooking water and mix to a smooth paste. Add this back to the pot containing the greens and okra and mix to combine. Return to the heat and continue cooking until the sauce thickens. Serve with rice, ugali or any carbohydrate-based staple.

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Boiled

oat Meat

Preparation time: 5 min Cooking time: 40 min Serves: 5

Ingredients:

■■ ■■ ■■ ■■ ■■

I kg of Goat Meat 1 finely chopped onion 1 Fresh Clove of Garlic 2 ripe Tomatoes Salt and Spices to your desired taste

Method:

■■ Cut goat meat into bite size pieces ■■ Rinse the meat and place into a pot and half fill the cooking pot with water ■■ Place on a stove and leave to boil 30 minutes.

■■ Add cut vegetables, salt and spices and continue to cook until meat is tender.

■■ Serve hot.

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roundnuts G

roundnuts are a vital staple and groundnut sauce is probably the most commonly eaten one. They are eaten plain or mixed with smoked fish, smoked meat or mushrooms, and can also be mixed with greens. Uganda’s traditional cuisine across the country has groundnuts as a constant and it is quite rear to find a traditional meal of groundnuts alone as it is usually cooked together with something else.

• Leave to boil for almost an hour or until you see visible oil formed above the sauce ( make sure to mix regularly to prevent stickiness) • Add chopped vegetables and salt and simmer over reduced heat for 15 minutes.

• Serve with matooke, sweet potatoes or any other staple

Ingredients • • • •

400 g Groundnut ( freshly ground) 2 onions (finely chopped) 3 fresh tomatoes Salt to taste

Method

• Make a paste of the groundnuts and water • Pour mixture in a pan; add water to fill half the pan and place on a stove over moderate heat.

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Luwombo Ugandan

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alewa

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alewa also known as bamboo shoots is a true Ugandan traditional dish. It is a combination of bamboo shoots in groundnuts. Its preparation is done with precision and the result, a very tasty dish served with either plantains or any other staple.

Preparation time: 10 min Cooking time: 40 min Serves: 4

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uwombo is a traditional dish originating from Buganda. It is made in a way that the stew of beef, fish or even chicken is cooked in steamed banana leaves. Other vegetables which can be added include mushrooms and groundnuts.

Preparation time: 20 min cooking time: 1 hr min Serves: 5

Ingredients: ■■ ■■ ■■ ■■ ■■ ■■

1 kg beef cut into bite size pieces 450g groundnuts 2 onions, chopped 4 tomatoes, chopped Salt and black pepper, to taste Banana leaves (one per serving)

Method:

Ingredients ■■ Smoked Bamboo shoots 9 these can be bought from the market) ■■ Fresh groundnuts ■■ 1/4tsp baking soda ■■ Salt to taste

Method: 1■■ In a saucepan, place smoked bamboo, cover with water

and boil it for about half an hour, pour off the water and repeat that step of boiling with clean water two more times.

2■■ The middle soft part of the bamboo is what is eaten hence you will need to cut off the hard parts .( ensure to cut edible part to bite size pieces) 3■■ Rinse and re-boil for about 20 an hour. Baking soda should be added at this step.

4■■ Rise bamboo and add to the groundnuts continuing to boil all this time until groundnuts are ready.

Serve hot.

■■ Cook the meat in an oiled frying pan until browned but not cooked then remove and set aside.

■■ Heat a teaspoon of oil in a saucepan then add the onion and cook for a minute before adding the tomatoes, salt, pepper, groundnuts. If necessary add a little water to form a smooth sauce. Cook to heat through.

■■ Plunge the banana leaves in boiling water to soften them remove the mid-rib and cut the ends off the leaves to form rectangles. Place a portion of meat and some of the tomato-onion sauce (smoked meat) in the centre of a leaf.

■■ Fold the leaf from the sides then wrap from the ends to make at least a double layer. Tie into a package with oven-proof string then repeat until all the mixture is used up.

■■ Place a wire rack in the bottom of a large dish then add water to the bottom. Place the meat packages on top of the rack and cover the dish. Bring to a boil and steam the packets for at least an hour.

■■ Serve luwombo with matooke.

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Cow Hooves (Molokoni)

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ow hoof stew commonly referred to as molokoni in Uganda is a much prized dish that is relished by majority of tribes across the country. Although it is not the kind of dish you will find in a 5start restaurant, It is quite popular among the smaller restaurants also known as ‘bufunda joints’.

It is usually boiled with vegetables and enjoyed as soup.

Cooking time: 4 to 5 hours Serves 4

want a reduced liquid for the broth with all the concentrated flavors.

■■ When the cow hooves are almost done, adjust the seasoning and add the spring onions.

■■ Cover the pot once more and cook for another 10 to 15 minutes ■■ Serve hot as soup in a bowl and garnish as desired with parsley or coriander

Ingredients ■■ 4 three-inch thick slices of cow hooves (thoroughly cleaned and washed) ■■ 1 onion (finely chopped) ■■ 1 whole garlic ■■ 2 spring onions ■■ 2 carrots ■■ Salt

Method: ■■ Place the cow hooves in a large heavy pot. Cover with water, bring to the boil and cook for about ten minutes.

■■ Pour out the water; rinse out the pot and the cow hooves.

■■ Replace the cow hooves in the pot and cover with fresh water.

Add the carrots, the onion, garlic, salt and pepper ■■ Bring to the boil, lower the heat, cover and simmer for 3 to 4 hours or until the cow hooves are tender. (If the water greatly reduces during cooking, replenish but don’t add too much as you

Matooke A

primary staple in Buganda, plantains are also an important staple in the West and South regions.

Matooke is a dish of green bananas which are peeled, boiled and then mashed.

Ingredients ■■ Plantains (5-15 fingers)

Method: ■■ Matooke is peeled and placed in a pan that has been lined with banana leaves. It is wrapped and left to steam for about an hour. When matooke is ready, it is mashed with hands through the leaves.

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A A

Ug li lso known as posho and Kwon locally, Ugali is a Ugandan staple made from maize and also other starches like Cassava. White flour is added to the saucepan and stirred into the Ugali until the consistency is firm. This is then served on a plate, cut into individual portions and should be served hot.

Preparation time: 5 min Cooking time: 10 min Serves: 5

Chapatti

Ingredients ■■ 1kg of Maize flour ■■ 2 litres of water

Directions ■■ Heat water in a pan to its boiling point ■■ Add the maize flour to the saucepan and stir into the Ugali until the 3.consistency is firm.

■■ Continue to stir in intervals until the Ugali has cooked.

■■ Turn out onto a serving plate and cut into portions ■■ Serve with your preferred accompaniments.

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hapatti is a flat bread of Asian origin which was introduced to Uganda. Almost a staple now, it is quite popular with accompaniments of thick gravy such as vegetables and meats. Although recipes for this particular dish vary greatly, there are basic ingredients which are a constant.

Preparation time: 10 min cooking time: 40 min Serves: 10

Ingredients: ■■ ■■ ■■ ■■ ■■ ■■ ■■ ■■

1kg of baking flour 1litre of cooking oil A jar of hot water I large onion (finely chopped) A tbsp of butter 2 eggs (optional) Salt to taste I leveled tsp of baking powder

Tip: Hot water will ensure the chapatti is soft

Direction: ■■ Dissolve the salt in the hot water. (This is to ensure the salt completely mixes well with the dough) ■■ Add baking flour to a pan and add the baking powder, onions, butter and the eggs.

■■ Mix all ingredients together until everything disappears within the flour ■■ Add the hot water little at a time to mix well with the flour and thereafter start to knead. (The dough will be sticky to the fingers at the start) ■■ Once the dough is slightly firm but still sticky to the hands, add some oil to the mixture while kneading all this time. (Kneading should continue until the dough is non sticky.

■■ Cover the dough with a damp cloth and leave to rest for 20 minutes ■■ Make balls of average size from the dough and let these sit on a flat surface.

■■ On a rolling board, evenly spread some baking flour (this ensures the balls do not stick to the board as you roll out) and one by one roll out the dough balls.

■■ Pre-heat your frying pan and place the rolled out chapatti frying both sides for a minute or two.

■■ Place cooked chapatti in foil to ensure it stays warm. (Do the same for all Other dough balls) ■■ Serve with an accompaniment of your choice.

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RestaurantReview

Eating Out

The

, Royale Simba Cafe

La Patisserie

Cozy, Comfortable & Modern

D at the

inner

Physical Address Simba Café is Located at Forest Mall Behind Engen Petrol Station Rating: Very Good

Cozy, comfortable and modern! Simba Café’s ambience is cool, breezy comfortable and exudes class. It is ideal for that business meeting, date or get together. Come and delight your taste buds with their amazing coffees, snacks ,pastries and desserts.

Location

On food.

S

La Royale Patisserie is located at Forest Mall along the Lugogo By-pass, Behind Engen Petrol Station

avor the incredible aromatic variety of Simba Café’s Coffees, hot chocolates, cappuccinos and many more beverages and juices you will enjoy at the café with a delicacy of your choice from their La Royale Patisserie is known specially for it’s confectionery section. Delight your taste buds withfinest breads, desserts and a wide range of gourmet baktheir amazing pastries!

The cakes chefs have also outdone ery items.

Their signature are each filled with a special ingredient. The amazing range of the finest themselves with fast foods, sandwiches, and desserts breads and other bakery products embraces customers with warmth, and delights your taste buds with of ice cream and fruit platters. Not forgetting the sigvariousmixed exquisite flavors to keepsalads you going back for more. nature garden and nicoise

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Eating out

On Ambience..

ON food...

Indulge yourself with “a taste of the good life” at La Royale Patisserie. The exciting plethora of warm beverages, thirst quenching juice, and freshly baked French breads, croissants and muffins is sure to overwhelm you with charm.

There is a wide selection of pastries, whether it is a slice of mouth watering cheesecake or the rich delectable chocolate mousse cake is available in their endless collection. Unlike other coffee shops, there is a petit four assortment available in various flavors of nuts, sprinkles, jams, and chocolate and vanilla icing. These pastries are a great start to the day with a cup of coffee, or as a delightful afternoon snack. La Royale offers meals with chicken and lamb Shawarma, and a medley of unique sandwiches and wraps all freshly cooked from their special oven. If that does not satisfy your taste buds there is hot, cheesy, fresh pizza! If you are busy and need a quick fix to satisfy your hunger; stop in for to- go turkey, tuna, roast beef, and tomato sandwiches, as well as, salads and more freshly prepared meals each day.

You have the choice to either sit inside the air conditioned café, or out on the patio under a shady canopy for a refreshing breeze. La Royale’s expansive sitting area will leave you feeling comfortable, relaxed, and at home. It is conveniently secluded that the atmosphere allows you to clear your mind, and enjoy any occasion. Whether it may be a business lunch or a delightful dinner out, all customers will be fulfilled.

On Service..

La Royale Patisserie’s service is quick and reliable employing a unique team of trained professionals. Servers will provide ease to your day contributing to all of your needs whether you are stopping in for a quick coffee or dining for a delicious meal. If you do not have time to stop by, they have designed a wide variety of to-go meals ready for delivery which include sandwiches, salads, and pizza!

Everything is apt on arriving quickly so that your meal remains fresh.

The focus here is in hand crafted cakes that can be designed for all occasions. At La Royale Patisserie the sky is the limit! Their team of expatriate chefs specialize any cake you would like even if you have an image you would like to incorporate to your delicious cake they can incorporate it to your master piece. Although relatively new, there is no doubt that La Royale is a budding cafe and bakery that is positioning itself as Kampala’s number one hot spot.

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Eating out PICTORIAL

LA ROYALE’s OPEN DAY In a colorful opening which attracted food enthusiasts of all classes, La Royale Patisserie opened its doors to Uganda.

The diverse selection of chefs treated guests to mouth watering starters, main courses and desserts which left everyone wanting more. In addition to lots to eat and drink there was free mingling amongst guests to celebrate the addition of yet another coffee shop in Kampala.

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Eating out

Fine occasions merit only the finest.

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Nutrition

Beautiful Skin…

Eating your way to

It is true that what you put into your body is going to have an impact on how your body looks and feels.

Although the skin is the body’s largest organ, we more often over look this organ forgetting that the skin reflects how balanced your diet is. If for example you eat foods that are filled with fat, cooked in grease and high on the sugar then your body is going to reflect that in its shape, size and texture. In contrast, if you consume foods that are healthy for you then your body is going to respond by looking and feeling healthier. People who want to have skin that looks young and supple and that has that

BeVERAGES

D

rinking a lot of water does not only help to rehydrate your skin but also flush out all other toxins from the body. You should aim for at least eight glasses a day. Although other beverages like juices and coffee may count, water is the healthier option to beautiful hydrated skin. In addition, Green tea as a beverage should be substituted for ordinary tea and coffee. Amongst its numerous health benefits, green tea is full of anti-oxidants which are also anti-inflammatory and will help pimples from popping up. Avoid adding sugar or milk to it if you w3ant the best benefits for your skin.

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healthy natural glow to it need to start by paying attention to what types of foods they are putting into their bodies. We’ll categorize these foods that are good for your skin and provide a variety which you can add to your diet to get that youthful skin appearance that you desire

Nutrition

Green Vegetables

M

ost green leafy vegetables containing Vitamin A are packed with inflammation-fighting nutrients and loads of antioxidants. Veggies like Spinach, ‘Nakati’ ,’Sukuma Wiki’ amongst others contain plenty of fiber, which helps slow the rise of blood sugar after eating. Broccoli and carrots are also rich in Vitamin A which is great at improving turnover of cells in the skin. This simply means that when you eat broccoli or any other food rich in vitamin A such as dairy products like cheese and milk, your skin gets renewed very quickly and the newest skin cells are shown off

Whole Grains

W

hole grains like millet, oats, whole wheat and Amaranth carry a lot of anti-oxidants. Make sure to check the nutrition information on whole grains as some may not totally reflect the food content especially on supermarket shelves. These foods rich in fiber help to combat acne causing inflammations. Selenium an ingredient in some whole grains such as breads, wheat cereals and baked goods improves the skin at a cellular level and will keep it looking young and beautiful

Vitamin C rich foods

O

ranges, papaya, straw berries, black currants, broccoli, guava and kiwi fruits amongst others are just a few of the foods rich in Vitamin C. These foods are great for the skin as they all help to produce collagen that strengthens the capillaries that feed the skin thus delaying and reducing wrinkles. In addition, black and blue berries are also rich in anti-oxidants. You can eat them alone or toss them in your breakfast cereal to even add them to other side dishes to increase the healthiness of your skin. In addition to citrus fruits, brussel sprouts and peas also contain vitamin c.

Omega 3 Rich Fish Dishes

F

ish is a great source of omega 3 fatty acids. Oily fish such as tuna, mackerel, salmon, anchovies and sardines as the most potent choices for blemish free skin. This is because omega 3 fats also known as the “good fats” meaning good for the skin ward off any kind of inflammation. You do not only have to eat fish to get the essential fatty acids that your body needs as another substitute is flax seeds and walnuts.

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Nutrition

Lean Red Meat

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ack of enough iron in the body diet found in lean red meat is a cause of poor skin for some people. If you are pale or have dark circles under your eyes then you should eat more lean meat. In addition eggs are also good as an alternative for those who do not want to eat too much red meat.

Smoked fish in groundnut sauce Colorful purple and deep red foods

T

Both roasted or freshly ground peanuts can be used for this recipe of smoked fish

here is something about colorful foods and what they can do for you skin.

Beets, carrots, pomegranates amongst others are high in anti-oxidants and they help to maintain blood flow to the skin thus promoting optimum cell turn over essential for keeping pores clear. Tomatoes also rich You will in the same haveneed: the same skin boosting benefits which increases your ability to ab1 big smoked fish, cut into average sorb free radicals which in turn reduce skin pieces problems so that you have healthier skin.

3 tbs vegetable oil 1 big onion, finely chopped 3 cloves garlic, crushed Ina bid to get that beautiful skin you need to 4 tbs of peanut butter test and know the kind of skin you have and 2 fresh tomatoes, finely chopped there after what foods you should inSaltknow to taste dulge. For a general dry skin, an increase in And chili (optional)

the intake of foods such as beta- carotene for exampleDirections: dark green leafy vegetables is good for the skin. With an oily skin, mind the junk that youFirst enjoyheat as it the is advised you cut oil andthat brown the onions down onNext, processed foods as well as foods, then let add the tomatoes, garlic cook for 10mn high in sugar such as cakes and biscuits.

Any person fighting acne, although causes Add 3 cups of water in the soup with may vary, selenium rich foods are advised peanut butter, then let wheat it simmer for such asthe cashew nuts, fish and whole another 10mn bread. Ensure to combine these with vitamin E to bring about the best result.

Add the fish soup then In making changes to in your diet with do notchili, expect cook at a very low heat for 15 – 20mn. an overnight miracle as it usually takes approximately six weeks for new skin to be formed and so visible changes from your tip dietary change should take just as long. You must also remember that it is never too latein the When you see some oil collected to beginthick for the desire for a healthy, supple sauce, then know that it is ready. skin starts with you paying great attention to Serve with any staple of your choice. what you put into your body.

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