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Home , African cuisine, Amala (food), Knorr (brand), Pottage, Samp, Sukuma wiki

1 www.unileverhealth.co.za www.unileverhealthwa.com Passion Chefmanship Team: For Robert Gunn Sifso Gwala Wendy Mackenzie Raphael Ndaiga

Africa Nutrition Team: Keegan Eichstadt, BSc Med (Hons), Dipl. Business Management, RD (SA) Dorothy Murugu, Duduzile Mthuli, MPH BSc Diet (Hons), PG Dipl. Marketing, RD (SA) Brigitte Oswell, MPH, RD (SA) Nazeeia Sayed, MSc Nutr, PG Dipl. Marketing, RD (SA) From left: Sifiso, Nazeeia, Robert, Wendy, Duduzile, Brigitte and Keegan Raphael and Dorothy Friends in nutrition, On behalf of the Africa Nutrition team The Unilever Africa Nutrition and Chefmanship and the Unilever Africa Chefmanship team, teams work closely together to deliver this to we would like to invite you to take a journey our consumers. through this book, and delight in some of our favourite recipes. If you would like more information on our products, or would like to contact us, please see The recipes represent a taste of the rich the website links below. diversity African has to offer. We hope it inspires you to get more creative in the , We look forward to working with you and and moves you to explore how we can excite creating brighter futures in Africa. communities to cook healthier and tastier . Happy ! The Unilever Sustainable Living Plan is our blueprint for action and you can read about some of our work in this area as well. We are Nazeeia committed to bringing you nutritious food, Team leader – Unilever Africa Nutrition Team along with great taste, in a sustainable manner.

LeadRobert Innovation – Africa Chefmanship Team

www.unileverhealth.co.za | www.unileverhealthwa.com

Contents Starters & Mains Drinks & Desserts 06. and 38. 08. Buttery Chicken 40. Green and Mint Drink 10. 42. Pirate Ship Banana Split 12. Chicken, and Pecan Salad 14. and Roasted Vegetable Salad Sustainability stories 16. from Africa 18. and Light Soup 44. Promoting behaviour change for 20. reduction 22. Jollof 45. Working with smallholder farmers in Africa 24. Kenyan Beef with 46. Flora Pro Activ helps communities 26. Nigerian Beef (Pepper) Stew lower cholesterol 28. Soya Mince Noodle Bake 47. Royko Jiko clean stove in 30. 58. Helping chefs understand what’s in 32. Tasty and Chives Fishcakes their food 34. Umngqusho 49. Wonderbag project in 36. Pottage 5 A taste of Africa

Your family will not be able to resist a second helping of this delicious beef curry, and best of all, it requires simple ingredients to prepare! Cooked in millions of Beef and Vegetable Curry homes across South Africa every day, this curry can also be made with chicken and is Serves: 5 typically served with rice or pap.

Ingredients Method Keep the skin on the 1 tblsp cooking oil 1. In a pot, fry the in oil 5. Turn down the heat and as this adds fibre to the dish. 1 onion, chopped until soft. allow to simmer with the lid 1 tblsp Rajah Hot Curry Powder Remove all visible fat on for about 35 minutes, 400 g beef goulash cubes 2. Add the curry powder and from the as this 3 potatoes, peeled and cubed fry for 2 minutes, stirring then add frozen mixed will help lower the fat 1 Knorrox Beef Stock Cube continuously to release the vegetables and simmer for a content of this family 3 tomatoes, chopped favourite. favour and aroma. further 5 minutes. ½ cup 6. Serve with rice or pap. 1 cup frozen mixed vegetables 3. Add the beef goulash cubes Nutritional Info Rice or pap and fry until the beef is well per serving browned on all sides. Energy (kJ) 1456

4. Add the potatoes, stock Protein (g) 19.5

cube, tomatoes and water. (g) 30.4

Stir well and bring to (g) 3.8

the boil. Fibre (g) 4.8

Fat (g) 14.7

Chef’s tip – use sweet potatoes instead of potatoes in your curry for a different favour! SAFA (g) 5.4 Sodium (mg) 573

7 A taste of Africa

Cashew nut paste can also be added to make the thicker. Sweetening of the gravy with honey is also common to balance the favours of fat from cream and margarine, with the acidity from the . Butter chicken is a popular traditional Indian recipe. As this Buttery Chicken version uses cream and Blue Band Margarine, it is deliciously rich, Serves: 6 and should be reserved for a special treat. Ingredients Method For added dietary fibre, you can serve the 125 ml plain low fat yoghurt 1. Combine the yoghurt, lemon onion starts to soften. with brown basmati 15 ml lemon juice juice, turmeric, curry 5 ml Robertsons Turmeric 6. Reduce heat to low and add rice. You can also serve powder, peri-peri, , 10 ml Rajah Mild & Spicy the chicken and marinade, a smaller portion of Curry Powder and garlic in a . paprika, tomato puree, the curry and add a 5 ml Robertsons Peri-Peri crunchy green salad for 2. Add the chicken strips and water and the chicken stock 5 ml Robertsons Cumin a lighter option. 10 ml ginger, crushed mix well. pot. Stir to mix and then stir 10 ml garlic, crushed in the cream. 800 g chicken fllet, cut into strips 3. Cover and allow to marinate Nutritional Info 60 g Blue Band Margarine in the fridge for at least 7. Simmer for 15 minutes per serving 15 ml oil 30 minutes. (with the pan covered) and 1 onion, fnely chopped Energy (kJ) 1645 cook for a further 10 minutes 2 pods cardammon 4. Heat the margarine and oil Protein (g) 34.9 1 Robertsons Stick on a low heat. in a pan over a medium heat. Carbohydrates (g) 11.8 1 Robertsons Bay Leaf 8. Serve with basmati rice 10 ml Robertsons Paprika 5. Add the onion, , Sugar (g) 0.3 and garnish with fresh 1 tin (410 g) tomato puree cinnamon and bay leaf and Fibre (g) 2.9 150 ml water coriander/dhania. cook for 2 minutes, until the Fat (g) 21.7 1 Knorr Chicken Stock Pot 250 ml cream SAFA (g) 10.1 10 ml salt Sodium (mg) 1408 Basmati rice Fresh coriander 9 A taste of Africa

Keep wrapped in a tea towel until ready to use. Chapati Chapati is a Serves: 10 that makes the perfect accompaniment to most dishes; and can be enjoyed on Ingredients Method its own! 800 g refned/wholewheat four 1. Sift the four into a bowl. 5. Divide the into 200 g Blue Band Margarine 10 equal balls. 100 ml 2. Rub in the margarine until 100 ml warm water fully mixed. 6. Roll into circular shapes Oil, for 3. Add milk and water and fry in a lightly oiled and knead to form a pan until brown on one smooth dough. side, then turn and fry on the other side. 4. Cover the dough with a damp Nutritional Info per serving cloth and allow to stand for 30 minutes. Energy (kJ) 1778 Protein (g) 11.3

Carbohydrates (g) 48.5

Add some Blue Band Margarine to or pap for a creamier texture, improved Sugar (g) 0 taste & nutritional value. Fibre (g) 10

Blue Band Margarine is fortifed with 7 micro nutrients. 20 g portion provides 15 % Fat (g) 15.7 of the RDA for Vitamin A, Vitamin B6, Vitamin B12, Vitamin D, Vitamin E, Folic Acid SAFA (g) 8.4 and Niacin. Sodium (mg) 89

11 A taste of Africa

A wonderfully refreshing dinner option if served with steamed baby potatoes. The add a delicious sweetness to the salad and the pecan nuts give it a good crunch. Chicken,Grape and Pecan Salad

Juicy sweet grapes are grown in Serves: 4 abundance in the warmer South African seasons – Ingredients Method this salad pairs the grapes well with 4 boneless chicken breasts, cooked 1. Mix the chicken breasts, 3. This salad can also be used and diced chicken grapes, pecan nuts, red to stuff pitas or served on 1 cup seedless red grapes, halved and a delicious ½ cup roasted pecan nuts, onion, mayonnaise and salad lettuce leaves. salad dressing. roughly chopped dressing until well combined. 1 red onion, fnely diced ½ cup mayonnaise 2. Stir through the rocket ½ cup Knorr Creamy Garlic & leaves, transfer to a salad Herb Salad Dressing bowl and serve. 30 g rocket leaves Nutritional Info per serving

Energy (kJ) 1281

Protein (g) 16.2

Carbohydrates (g) 7.2

Sugar (g) 7.2

Experiment by adding melon and to your salad for variety, Fibre (g) 1.8 added favour and nutrients. Fat (g) 22.4

By replacing half the mayonnaise with fat free yoghurt, you can lower the energy SAFA (g) 2.6 by 300 kJ per serving. Sodium (mg) 195

13 A taste of Africa

Impress your family with this easy to prepare couscous salad which uses mozzarella, mixed salad leaves and an assortment of roasted vegetables. Originating from , couscous has Couscous and Roasted Vegetable Salad now become a popular dish all over the world due in part to its Leave out the cheese to reduce quick and easy Serves: 4 the fat and salt preparation, and makes content of this a welcome change to great-tasting dish. the standard staple. Ingredients Method By reducing the 20 ml oil 1. On a tray, toss 4. In a bowl, pour the boiling amount of oil to only 150 g cherry tomatoes together the oil, tomatoes, water over the couscous and 5 ml you can lower the 150 g butternut, cubed butternut, baby marrow, allow to stand until all the energy by 139 kJ, the 120 g baby marrows, diced total fat by 18 kJ and 1 green pepper, cut into strips green pepper and thyme. liquid has been absorbed. the saturated fat by 4 sprigs thyme 2. Roast in a preheated 180°C 5. Arrange the couscous in the 2 cups water 0.5 g per serving. oven for 40 - 45 minutes bottom of a serving dish, dot 1 Knorr Vegetable Stock Pot 275 g couscous or until the vegetables with chunks of mozzarella, Nutritional Info 100 g mozzarella cheese, cut into chunks are cooked. a layer of cooled, roasted per serving 200 g mixed salad leaves vegetables and lastly the 3. Boil the water and dissolve Energy (kJ) 1088 10 ml Knorr Light French salad leaves. Salad Dressing the vegetable stock pot Protein (g) 9.6 into it. 6. Drizzle with salad dressing Carbohydrates (g) 23.2 and serve. Sugar (g) 5.6

Fibre (g) 3.2 Did you know that Knorr Stock Pot is a lower salt alternative to stock cubes or Fat (g) 12.8 plain salt? Knorr Stock Pot is versatile and can be used in many dishes. SAFA (g) 4.3

Sodium (mg) 264

15 A taste of Africa

Egusi is typically served with pounded yam. Egusi Soup

Serves: 6 This is a popular Nigerian soup made Ingredients Method with ground melon, 500 g beef pieces 1. Boil the beef pieces and dry fsh 6. Hand mix the remaining seeds, leafy vegetables 600 g dry fsh/stockfsh with 1 sachet soup seasoning chopped onion with the ground and meat. 2 sachets Knorr Soup Seasoning Mix (2 x 6 g) mix, until tender. egusi until it forms a large ball. 4 large (100 g) tatase (red bell 2. Blend the tatase, 1 chopped 7. Cut the egusi into smaller peppers), chopped 2 (300 g), chopped onion and tomatoes together. balls and add to the in 4 medium sized tomatoes (320 g), 3. Warm the in a pot for the pot. chopped 2 minutes and then fry half of 8. Add a little water, cover the 50 ml palm oil Nutritional Info 3 cups (300 g) of ground melon the remaining onion to favour pot and leave to cook for per serving seeds (egusi) the oil. 10 minutes. 1 medium bunch (100 g) of Energy (kJ) 3100 leaves, chopped 4. Add the blended tatase 9. Add the pumpkin leaves Protein (g) 53 50 g crayfsh, blended mixture and crayfsh over the and boil for another Water, as indicated Carbohydrates (g) 19 oil and fry for 7 minutes. 15 - 20 minutes. Sugar (g) 7

5. Then add the meat, stockfsh 10. When fully cooked, stir the Fibre (g) 3.0

and meat stock and the egusi until it is well mixed with Fat (g) 52

remaining 1 sachet of soup the pumpkin leaves. SAFA (g) 21 seasoning mix. 11. Serve with pounded yam, Sodium (mg) 830 or fufu. 17 A taste of Africa Fufu and Light Soup

Fufu is a Serves: 6 in . It is made by boiling starchy crops and pounding them into a Ingredients Method dough-like consistency. For the soup: 1. Prepare the soup: Blend thickness and add the soup A small ball of fufu is dipped into soup and 1 piece ginger (6 g), crushed ginger and garlic together. powder. Stir and allow to 6 garlic (18 g), crushed swallowed whole. simmer, until well blended. 1 kg meat pieces 2. Wash goat pieces and 2 medium sized onions (300 g), with garlic and ginger paste 7. Prepare the fufu: Wash the chopped and ½ the onions. and plantain and cook 1 Royco Shrimp Tablet (10 g) 5 whole tomatoes (400 g), chopped 3. 1 shrimp tablet over in boiling water, until tender. 3 red bell peppers (330 g), chopped spiced in a pot and 8. Pound the plantain separately Nutritional Info 2 whole (120 g) garden eggs per serving (resembling a white/pale cook until tender. and then the cassava. green brinjal) 4. In another pot, cook remaining 9. Pound both together until it Energy (kJ) 2500 2 sachets Royco Soup Powder Protein (g) 40 (2 x 6 g) onion, tomato, pepper and becomes a consistent mass. For the fufu: Carbohydrates (g) 105 garden eggs. 10. Dish out desired portions in 3 tubers of cassava (600 g), peeled Sugar (g) 34 and chopped 5. Once cooked, blend and then a bowl. Fibre (g) 9 4 fngers of plantain (1 kg), peeled sieve. Pour the puree over the 11. Serve the fufu with the light and chopped Fat (g) 5 cooked meat. goat soup. Water, for boiling and as needed SAFA (g) 1.5 during cooking 6. Add water to achieve desired Sodium (mg) 1130

19 A taste of Africa

This dish is best served as it is, but can also be enjoyed over rice or with a side of crusty bread/ . So if you love your , this is a MUST-TRY recipe! Soak the beans before Githeri boiling as this reduces Spicy githeri is anti-nutrients such as an irresistible Phytic Acids naturally Serves: 6 top dish in found in beans. Kenya, typically Phytates bind minerals comprised of boiled beans and and make them Ingredients Method . unavailable to the body.

50 ml cooking oil 2. Add the stock cube, tomatoes 6. Dilute the Mchuzi Mix in A combination of 1 onion (150 g), chopped and carrots and stir. Allow to 20 ml cold water and add to the maize and beans is 1 Knorr Beef Stock Cube complementary and cook while covered. For faster githeri when the water starts to 2 tomatoes (150 g), chopped provides a complete 2 medium carrots (100 g), diced cooking, blend the tomatoes. bubble. Allow to simmer for protein (all 9 essential 20 ml cold water 3. Allow the tomatoes to cook 2 minutes, or until the gravy is Amino Acids). 200 g boiled maize for 2 minutes and add a little nice and thick. 300 g boiled red beans 1 small red pepper, (50 g) diced water, if necessary, to avoid 7. The food is ready when the Nutritional Info 1 small green pepper, (50 g) diced drying up or sticking to the pot. vegetables are slightly crunchy. per serving 1 small yellow pepper, (50 g) diced It should take about 8 minutes 4. Add the githeri (boiled maize Energy (kJ) 1200 20 g Royco Mchuzi Mix from the time you add the Dhania, chopped and beans), stir, and allow to Protein (g) 8 tomatoes/carrots to the time cook for 1 minute. Add the Carbohydrates (g) 44 you turn off the heat. peppers, stir and leave covered Sugar (g) 4

for a further 2 minutes. Add a 8. Serve hot and garnish with Fibre (g) 5 little water and allow to cook. chopped dhania/corriander. 1. Heat the oil and fry the onion Fat (g) 10 until it starts to brown, stirring 5. Add just enough hot water to SAFA (g) 1.5 constantly to avoid burning. the gravy to cover the githeri. Sodium (mg) 1650 21 A taste of Africa

There are many variations to this dish but the main ingredients are rice, tomatoes, onion and red pepper – with cubes Knorr or Royco for seasoning. Did you know that palm oil is red in colour because of its high Beta Carotene content? Palm oil can be Serves: 6 semi-solid at room temperature due to its high saturated fat Ingredients Method content. Palm oil For the pepper mix: 1. Prepare the pepper mix: 4. Set chicken aside and is typically used in 1 small (50 g) tatase (red bell In a blender, combine the add the pepper mix and Nigerian cooking but pepper), chopped meal preparation can pepper mix ingredients and remaining 2 stock cubes to 2 (25 g) sombo (cayenne also be done using pepper), chopped blend until smooth. the oil in the pan. Cook in other vegetable oils 2 medium (100 g) fresh tomatoes the oil until dry. with healthier fat 1 (120 g) red onion, chopped 2. Prepare the chicken: In profiles, e.g. sunflower 30 g tomato paste a pot, cook the chicken 5. Add the par- oil or . 200 ml water with a small amount of and just enough water For the chicken: water on a low heat. Add to cover the rice. Cook on a 600 g chicken pieces the curry powder, red onion, low heat for 15 – 20 minutes, Nutritional Info 50 ml water per serving 1 tblsp Rajah Mild & Spicy thyme and 2 stock cubes. or until the rice is cooked. Curry Powder Energy (kJ) 2300 3. Heat palm oil in a pan and Stir occasionally to 1 tblsp Robertsons Thyme avoid burning. Protein (g) 24 4 Knorr Stock Cubes (4 x 4 g) fry the onion to favor. Fry Carbohydrates (g) 56 100 ml palm oil the cooked chicken until 6. Serve as in the picture. Sugar (g) 3.5 ¼ red onion (20 g), chopped golden brown. 50 g red onion, sliced Fibre (g) 3.0 2 cups rice, par-cooked Fat (g) 26

Jollof rice is the most popular rice recipe in and a favoursome dish to SAFA (g) 15 introduce you to West ! Sodium (mg) 700

23 A taste of Africa

This Kenyan beef stew is a recipe enjoyed in the majority of households, and is always so delicious when made! with Royco Skim off all fat from the meal when it cools Kenyan Beef Stew with Vegetables to reduce the saturated A favourite dish fat content of the dish. eaten by millions Serves: 6 of Kenyans You can keep the skin and usually accompanied on the carrots to add by ugali, rice or more fibre to the dish. Ingredients Method chapati. Before cooking, 45 ml vegetable oil 2. Cover the pot to allow the 6. Add the peppers, carrots and tenderize your meat 500 g boneless beef meat to cook in its own juices. courgettes and cook for one with Papain - an 1 red onion (150 g), chopped As the liquid reduces, the meat minute while stirring. Allow to enzyme extracted from 1 Knorr Beef Cube will start to brown. cook in the thick gravy. Add . 1 large tomato (100 g), diced small 1 medium (100 g) green pepper, diced 3. Stir the meat and allow to the cooked peas and hot water 4 medium carrots (200 g), diced cook, while covered, with the to cover the meat and form 200 g courgette, diced heat reduced for 2 minutes. the gravy. 100 g cooked green peas Nutritional Info 20 g Royco Mchuzi Mix 4. If the meat is still tough, keep 7. In a cup, dilute the mchuzi per serving 500 ml water, for use during cooking cooking on low heat for a mix with a little cold water, as needed Energy (kJ) 1500 further 5 minutes. Add water then pour into the cooking Protein (g) 15 to deglaze the pot and prevent stew. Stir and allow to simmer Carbohydrates (g) 13 the meat from sticking. for 2 minutes, until thickened. Sugar (g) 6 5. While the meat is semi-dry, 8. Turn off the heat when the peppers and vegetables Fibre (g) 3 1. Heat oil in a suitable sufuria/ add the beef cube and are cooked. Fat (g) 28 pot. Add the beef while the tomatoes, and stir. Allow SAFA (g) 11 heat is on high and stir once. the tomatoes to cook until 9. Serve hot with rice and a Sodium (mg) 1775 Add the onions. softened, while covered. portion of leafy vegetables. 25 A taste of Africa

Pepper stew is a popular stew, which uses common Nigerian ingredients to give a hot pungent sauce. Meat dishes are loved in Africa, but also Nigerian Beef (Pepper) Stew contribute substantially to our saturated fat Serve with a intake. Some tips to cut Serves: 6 fresh, crunchy down on the saturated salad. fat content of this meal:

IngredientsIngredients Method • Use less oil in cooking • Use healthier vegetable For the pepper mix: 1. Prepare the pepper mix: 4. Set meat aside and add the oils (lower in saturated fat) 2 medium tomatoes (100 g), chopped In a blender, combine the pepper mix and remaining • Use leaner meat cuts 1 small (75 g) tatase (red bell pepper), • Trim visible fat off meat chopped pepper mix ingredients and stock cubes to the oil in the 2 - 3 (45 g) sombo (cayenne pepper), blend until smooth. pan. Cook in the oil chopped until dry. 1 red onion (120 g), chopped 2. Prepare the meat: In a pot, 50 g tomato paste cook the beef with a small 5. When the pepper mix is 200 ml water amount of water and add the ready, add the meat and Nutritional Info For the meat: red onion, curry powder, cook for 2 minutes. per serving 600 g beef thyme and 2 stock cubes. 50 ml water 6. Serve with rice or fufu. Energy (kJ) 2500 20 g red onion, chopped 3. Heat palm oil in a pan and Protein (g) 17 1 tblsp Rajah Mild & Spicy fry the onion to favor. Add Curry Powder Carbohydrates (g) 11 1 tblsp Robertsons Thyme the cooked meat and fry Sugar (g) 4.5 4 Knorr Beef Stock Cube (4 x 4 g) until golden brown. Fibre (g) 4 100 ml palm oil Fat (g) 56 ½ red onion (50 g), sliced SAFA (g) 27

Sodium (mg) 650

27 A tasteA taste of Southof Africa Africa

A winning recipe that calls for simple ingredients and perfect for a meatless Monday dinner! Soya Mince Noodle Bake To get the best results from your soya mince, soak Soya mince is a Serves: 6 it in water for 15 popular and affordable minutes before protein replacement adding to the pot. in South Africa. This Ingredients Method recipe combines 200 g Knorrox Savoury Flavour 1. Preheat oven to 180ºC. 6. Add the tomato and onion delicious soya mince Soya Mince mix, stir well and allow to with macaroni, and 2 cups water 2. Place soya mince in a bowl makes enough to feed a simmer for a further 2 tblsp cooking oil with the water and set aside large family! 1 onion, fnely chopped to soak. 5 minutes. 1 green pepper, chopped 7. Mix the soya mince with 1 tblsp Rajah Mild & Spicy 3. Heat oil in a pot and gently Curry Powder fry the onion and green the cooked macaroni, 1 Knorrox Beef Stock Cube pepper until soft. transfer to an oven proof 4 tblsp tinned tomato & onion mix casserole dish and top with Nutritional Info 1 packet macaroni (500 g), cooked 4. Add the curry powder and per serving and drained grated cheese. fry for 1 minute. Energy (kJ) 1390 ½ cup cheddar cheese, grated 8. Bake for 10 minutes or 5. Add the soya mince with Protein (g) 14.6 until the top is golden brown the water and the stock and crispy. Carbohydrates (g) 41.3 cube, stir well and allow to Sugar (g) 5.3

simmer for 10 - 12 minutes, Fibre (g) 3.8 stirring frequently. Replace the cheesy coating with slices of fresh tomato and Robertsons Paprika to Fat (g) 10.3 reduce the fat and sodium of the dish. This adds extra favour and colour to the meal. SAFA (g) 3.1 Sodium (mg) 1212

29 A taste of Africa

Sukuma wiki is best prepared with Royco Beef Cubes, which add great taste to the dish, and is best enjoyed with ugali. It can also be served with rice, or githeri. Make sure every ingredient is ready before you start cooking, as this is a fast cooking procedure. Sukuma Wiki This is a popular vegetable eaten across the entire Serves: 6 Kenyan population. It is prepared from , popularly known Ingredients Method as “sukuma wiki”, which literally means 60 ml cooking oil 1. Cook the onion with the oil 3. Crush the beef cubes into the “an easy affordable 1 onion (100 g), sliced in a suitable pan/pot until cooking sukuma wiki. Stir recipe that pushes you 1 tomato (100 g), diced soft or translucent. Do not and allow to cook further for through the week”. 400 g sukuma wiki (kale), cut into thin strips allow to brown. about 2 minutes, or until the 2 Royco Beef Cubes 2. Add the tomato and allow to sukuma wiki is cooked, but cook for a few minutes, then still bright green in colour. add the sukuma wiki and 4. Serve hot as a side dish or Nutritional Info cook for about 2 minutes, with ugali. per serving stirring constantly. Energy (kJ) 530

Protein (g) 2.5

Carbohydrates (g) 9

Sugar (g) 1

Fibre (g) 2 Do not cover sukuma wiki when cooking as this increases the temperature within the pot, which discolours the sukuma wiki and destroys some heat-sensitive nutrients. Fat (g) 10 You do not need to add salt to sukuma wiki when prepared with Royco Beef Cubes. SAFA (g) 1.5 Sodium (mg) 850

31 A taste of Africa

Tuna is such a versatile pantry item so why not use those tins in your cupboard to prepare these tasty fshcakes? They’re great to use as a lunchbox left over too! Tasty Tuna and Chives Fishcakes This recipe calls for tinned tuna which is Serves: 8 readily accessible and affordable. Ingredients Method Increase the Omega-3 content by substituting 500 g potatoes, peeled and cubed 1. Steam or boil the potatoes then shake off the excess. tinned tuna with tinned 4 tins of tuna in salt water, drained until soft, then mash. Then dip into the beaten salmon. 1 onion, grated egg, then into the bread 1 lemon, zest and juice 2. Combine with the tuna, 1 sachet Knorr Sour Cream & onion, lemon zest and juice crumbs to coat. Chives Potato Bake and the contents of the 5. Heat some oil in a pan and 250 ml cake four potato bake sachet, then fry the fshcakes in batches 3 eggs, lightly beaten 500 ml breadcrumbs shape into patties. until golden brown, then Nutritional Info per serving 3. Place the cake four, eggs allow to drain on a paper towel. and bread crumbs into Energy (kJ) 1046

separate . 6. Serve with a fresh side Protein (g) 19.4 4. Dip a fshcake into the four, salad and mayonnaise. Carbohydrates (g) 35.9 Sugar (g) 1.5

Fibre (g) 2.1 Tuna fsh is a good source of protein. Using Knorr Potato Bake delivers loads of Fat (g) 2.1 favour without needing to add any extra salt to the recipe. SAFA (g) 0.6 Sodium (mg) 617

33 A taste of Africa

It may take a little time to prepare, but this hearty and comforting dish is well worth the effort! Pronounced “mmn (click) oosho”, this traditional South Umngqusho African recipe varies in how it is cooked from Serves: 4 region to region and is typically eaten on a Sunday, together with Ingredients Method the family. Beans are a great 500 g and beans 1 Soak the samp and beans and mixed herbs, then source of dietary fibre, Boiling water, to soak mixture in boiling water brown the meat in batches. Water, to cook which helps to give preferably overnight or 30 ml oil 3 Add the tomatoes and you a greater sense of 10 ml Robertsons Garlic Flakes for a few hours. Rinse and cooked samp and beans, and fullness and has other 2 onions, fnely chopped health benefits. transfer to a saucepan and season to taste. 1 green pepper, seeded and diced cover with fresh water. Cook 30 ml Rajah Mild & Spicy Curry Powder 4 Pour over the stock, 30 ml masala for about 1 hour until soft. stir and simmer covered, Nutritional Info 2 Robertsons Bay Leaves Strain and set aside. per serving 15 ml Robertsons Mixed Herbs over a low heat, until the 2 Heat the oil and fry the 500 g stewing steak meat is tender. Energy (kJ) 1497 410 g tin of chopped tomatoes garlic fakes, onions and Protein (g) 21.9 500 ml beef stock green pepper. Add the curry Carbohydrates (g) 22.2 powder, masala, bay leaves Sugar (g) 3.3

Fibre (g) 6.6 We all eat too much salt. Using Robertsons Herbs means you can deliver great Fat (g) 18.0 favour to your meals, without adding any extra salt for seasoning. SAFA (g) 5.85 Sodium (mg) 366

35 A taste of Africa

You can also explore using other root vegetables in this recipe like taro (amadumbe) and to add nutritional variety. Yam Pottage

Serves: 6 Pottage is a thick soup or stew made by boiling vegetables, Ingredients Method , and if available, 500 g beef 1. Season the meat with 1 3. When the yam is soft, add meat. 2 sachets Knorr Stew Seasoning sachet of stew seasoning and the dried or smoked fsh. (6 g x 2) 2 kg yam tuber, washed and peeled boil until tender. Keep aside. 4. Stir in the pumpkin leaves 125 ml palm oil 2. Boil the yam and then add and allow to cook. 5 g chilli pepper the palm oil, remaining 50 g dried crayfsh 5. Add the cooked meat and 400 g dried or smoked fsh sachet stew seasoning, chilli serve hot. 1 small bunch (100 g) pumpkin leaves, pepper and dried crayfsh. Nutritional Info chopped per serving

Energy (kJ) 3700

Protein (g) 37

Carbohydrates (g) 94

Portion control is important to help curb increased energy intake. For very active Sugar (g) 2.0

adults and growing children, a high energy meal helps to meet nutrient needs, Fibre (g) 14 especially when only one big cooked meal is eaten in the day. For many sedentary adults, with access to a large variety of at mealtimes, regular consumption of Fat (g) 41 large portions of high energy dishes contributes to obesity. SAFA (g) 26 Sodium (mg) 770

37 A taste of Africa

Banana bread is a quick and easy bread with mashed as its main ingredient. This is a delicious way to use up ripe bananas when in season. Banana Bread Ripe or overly ripe Serves: 10 bananas are ideal to use in banana bread because the riper a banana becomes, the Ingredients Method sweeter it gets. 120 g Blue Band Margarine 1. Preheat oven to 180ºC. creamed mixture alternating 150 g sugar with the milk. 2 eggs, beaten 2. Cream the margarine and 250 ml banana pulp (4 ripe sugar and beat in the eggs 5. Turn the onto a lined bananas mashed) one at a time. and greased loaf tin and 15 ml lemon juice bake in a moderate oven at 240 g cake four (500 ml) 3. Add the banana pulp and 2 ml salt lemon juice. 180ºC for 1 hour, or until 5 ml bicarbonate of soda cooked through. Nutritional Info 4. Sift the dry ingredients 30 ml milk per serving together and stir into the 6. Serve warm with margarine. Energy (kJ) 1101

Protein (g) 5.9

Carbohydrates (g) 38.4

Sugar (g) 18.8

Fibre (g) 1.0 Variations of banana bread can include ingredients such as chopped nuts, dried or candied fruit, chocolate chips and practically any other ingredient that excites Fat (g) 9.8 your taste buds. SAFA (g) 5.2 Sodium (mg) 181

39 A taste of Africa

Make your own version using other tea favours. Remember to always use freshly drawn potable water when boiling water for tea. Tea provides a great This is a way to help keep your Green Tea and Mint Drink non-alcoholic twist body refreshed and on the classic Mint quench your thirst. Julep cocktail, and Tea naturally contains a wonderful way of Serves: 1 jazzing up your flavonoids. Diets rich regular cup of in flavonoids, which green tea. are also abundant in fruit and vegetables, Ingredients Method have been associated with an array of 1 Lipton Green Tea teabag 1. Prepare a cup of green 3. Add the cooled tea and the favourable effects on 240 ml boiling water tea by pouring 240 ml lime juice. Shake or stir. 10 fresh mint leaves human physiology, boiling water onto the tea 2 tsp sugar 4. Pour the tea and mint pulp in particular on 1 tsp lime juice bag. Leave to infuse for 2 over ice cubes to serve. cardiovascular health. Extra fresh mint leaves and minutes, then leave to cool. Garnish with a sprig of mint a slice of lime (optional) 2. Place the mint leaves and and a slice of lime. sugar into a cocktail shaker Nutritional Info or pestle and mortar and per serving mash together to create a Energy (kJ) 138 mint pulp. Protein (g) <0.5

Carbohydrates (g) 8

Sugar (g) 8

Fibre (g) 0 The difference between black, green, oolong and white tea lies in the way they are processed. Green tea leaves are typically heated with steam or pan roasted. This Fat (g) 0 heating process stops the enzymatic reaction. Therefore green tea is rich in catechins. SAFA (g) 0.0 Sodium (mg) 30

41 A taste of Africa

This dish adds the colour and texture of fruit with wafers to turn ice cream into something much more exciting - a pirate ship! You can experiment with different fruits, depending Pirate Ship Banana Split on the season, to vary Kids will love the colours, flavours and making, and eating textures of this fun dish. this fun and tasty Serves: 6 ice cream dessert. The term ice cream covers a broad range of different types of Ingredients Method frozen desserts, with the common link that they 6 scoops (300 g) Ola Rich ‘n Creamy 1. Place 3 scoops of ice blueberries onto the sides are all sweet tasting, vanilla ice cream cream on 2 serving dishes. for portholes. distinctively flavoured, 6 raspberries contain particles of ice, 2 bananas Place a raspberry on top of 4. Stick the wafers into the ice and unlike any other 16 blueberries each scoop. cream for sails. 4 ice cream wafers food, are consumed 2 peach slices 2. Slice the bananas in half 5. Place a slice of peach at one frozen. 4 strawberries lengthways, and place end of each ship for a bow. 2 halves on each dish; on Nutritional Info 6. Cut up some strawberries to either side of the ice cream to per serving make scary sharks. make the pirate ship’s body. Energy (kJ) 401 7. Get the family aboard, tuck 3. Use toothpicks to hold Protein (g) 5.1 in and enjoy! them in place. Attach some Carbohydrates (g) 15

Sugar (g) 9.1

Fibre (g) 1.5 Did you know we are the global market leader for ice cream and offer a wide range of products, varying from indulgent treats to lighter options, setting the highest Fat (g) 2.7 standards on our ice creams from manufacturing to high quality ingredients? SAFA (g) 1.4 Sodium (mg) 65

43 Promoting behaviour change for salt reduction The salt challenge cannot be solved by one company that taste is the most important factor for people acting alone. Ultimately, it requires collaboration when buying products. At the moment, we generally between industry, governments, NGOs, public do not communicate about salt reduction on- health organisations, healthcare professionals, pack as most people are not motivated to choose chefs, restaurants, the catering trade and the ‘reduced-salt’ products. We believe people need to scientific community. For example, those working be educated not only about the health benefits of in the health sector are responsible for encouraging a reduced salt diet, but also about the great taste people to reduce their salt intake, while chefs have of lower-salt products. Unilever also supported the ability to demonstrate to the public that low the Heart and Stroke Foundation in South Africa salt food can taste great. Without an increase in in hosting a Salt Summit in South Africa (March consumer awareness, the impact of reformulation 2014). Government, NGO and industry-wide efforts efforts by us and the rest of the will are essential for gradual changes in salt levels and continue to be low. Unilever conducted research consumer behaviour. We are playing our part by with the International Union of Nutritional helping shape solutions for behavioural change. Sciences (IUNS), which showed that the majority of people do not see a need to lower their salt intake. It also showed that when governments or NGOs run salt awareness campaigns, there is more demand for low salt products. The research led to the joint development of workshops with IUNS to generate consumer-friendly approaches to promoting salt reduction. The research and workshops highlighted Working with smallholder farmers in Africa

As the largest private buyer of Kenyan smallholder Alongside sustainable sourcing in Africa, we are also tea, our Lipton tea set up a public–private focusing on livelihood impact, mobile technology partnership project in 2006 with the Kenya Tea and targeted training for women. In 2013, Unilever Development Agency (KTDA) and other partners signed an agreement with the Tanzanian government to train smallholder farmers in sustainable tea to accelerate sustainable agriculture growth for tea. cultivation. The initial plan targeted 120 farmers This aims to positively impact the local community in to be trained through farmer field schools. In the Mufindi through the development of 6 000 hectares event, due to its success, 720 farmers were trained. of smallholder tea farms. Improved sustainability practices enabled 38 000 smallholders in Kenya to achieve Rainforest Alliance certification by the end of 2009, helping them boost their incomes and also helping us achieve our target to certify our tea.

45 Recommend that pic be supplied to engage interest Flora Pro Activ helps communities lower cholesterol

Villiersdorp residents in South Africa have shown the Flora’s 21 Day Cholesterol Lowering Challenge, which nation that they have heart, by coming together in a set out to prove that including a 25 g daily intake of Flora commitment to lower their cholesterol and get heart Pro Activ as part of a healthy eating plan, combined healthy in the Flora 21 Day Cholesterol Challenge. Ninty with exercise and informed lifestyle choices, can lower six percent of the Flora 21 Day Cholesterol Challenge cholesterol levels by up to 15% in three weeks, thereby participants successfully lowered their cholesterol! The reducing the risk of heart disease. initiative, to test and lower a community’s cholesterol levels with a lifestyle programme, was designed to After 21 days, 18 walks, 12 heart conditioning classes, dramatically improve heart health within 21 days. Those 3 cooking demos, nutritional consultations, a Sokkie that participated have made history as it’s the first time dance evening and a healthy supply of Flora Pro Activ, that an initiative like this has taken place in South Africa. 120 participants had their cholesterol levels tested again on 13 February 2014 by an independent registered nurse. Heart disease is the second leading cause of death in Results show the genuine effects of lifestyle change. The South Africa. Of the 2 000 Villiersdorp residents who average cholesterol of those who completed the challenge initially had their cholesterol tested, 594 discovered they on day 1 of the challenge was 6.1mmol/l and after the 21 were in the high risk category. Fourty one percent of day challenge was 4.6mmol/l - a 24% reduction. those who tested high, had never had their levels checked before. 164 of the high risk candidates volunteered for For more info visit: www.florastrongheart.co.za 46 Royco Jiko clean stove in Kenya Exposure to smoke from cooking is the 4th largest reduction in smoke contamination while cooking. risk factor for disease in the developing world and 600 stoves were sold and over 3 000 consumers causes around 600 000 deaths in Africa per year. impacted. Consumers are expected to save up to With increasing fuel prices and the high burden 15 million KES over the next 5 years and over being placed on our forests due to wood being used 7 500 carbon tonnes will also be saved. in cooking, more sustainable, cost-effective and environmentally friendly solutions are much needed.

The Unilever brand Royco partnered with Envirofit in Kenya to promote a clean energy charcoal cooking stove. The Jiko clean stove has the benefit of using 50% less fuel than a traditional stove – an attractive proposition for households as it saves them money. Furthermore, the Jiko clean stove has 80% reduction in smoke emissions – so it is much healthier for families and for the environment. People who used the clean stove also commented on how food tasted differently (much better) due to the Helping chefs understand what’s in their food The Unilever Food Solutions (UFS) they use and how it is labelled. World Menu Report 1 (What’s in In plain and simple language, Your Food?) showed that people the guide and templates explain want more information about the the key facts about ingredients, food they eat outside their homes. food additives, different dietary This is in order to help them have needs (such as halaal and kosher), better diets and lead better lives. allergies, storage and nutritional Some countries, such as South information found on-pack. The Africa, have legislation requiring guide is supported by a professional chefs and operators to be able to industry body, the Restaurant answer guests’ questions about the Association of South Africa, which food they serve and the products helps to increase the credibility of they use. The UFS Food Label the service amongst chefs. Recipes Service was developed to provide for dietary requirements were chefs, cooks and operators with included to provide an opportunity the necessary information to learn, to drive sales of UFS products once understand and appreciate what is the service had been rolled out and in the food they serve, the products was trusted by operators. Wonderbag Project in South Africa

The Rajah brand in South Africa partnered with the Wonderbags can reduce carbon emissions by Natural Balance to give away 350 000 Wonderbags ½ ton per household annually. Wood demand will to households in South Africa. The recycled also drop and air quality will improve with the polystyrene filled Wonderbag uses a heat retention reduction of cooking times. A strong educational principle to slow cook food after it has been campaign on the Wonderbags’s benefits was brought to boiling point. Consumers benefit from developed through radio communication and in- significant energy and water savings (50% of the store support, including cook- ups, recipes and an energy and 33% of the water normally used for instruction booklet. cooking), and the manufacture of the bags has boosted local employment. Used 2 - 3 times a week,

wonderbag.

49 www.unileverhealth.co.za www.unileverhealthwa.com