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Tastes of Africa 1 www.unileverhealth.co.za www.unileverhealthwa.com Africa Chefmanship Team: Robert Gunn Passion Sifso Gwala Wendy Mackenzie Raphael Ndaiga For Food Africa Nutrition Team: Keegan Eichstadt, BSc Med (Hons), Dipl. Business Management, RD (SA) Dorothy Murugu, MPH Duduzile Mthuli, 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 Unilever 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 cuisine has to offer. We hope it inspires you to get more creative in the kitchen, 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 meals. Happy cooking! 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 Chef – Africa Chefmanship Team www.unileverhealth.co.za | www.unileverhealthwa.com Contents Starters & Mains Drinks & Desserts 06. Beef and Vegetable Curry 38. Banana Bread 08. Buttery Chicken 40. Green Tea and Mint Drink 10. Chapati 42. Pirate Ship Banana Split 12. Chicken, Grape and Pecan Salad 14. Couscous and Roasted Vegetable Salad Sustainability stories 16. Egusi Soup from Africa 18. Fufu and Light Soup 44. Promoting behaviour change for 20. Githeri salt reduction 22. Jollof Rice 45. Working with smallholder farmers in Africa 24. Kenyan Beef Stew with Vegetables 46. Flora Pro Activ helps communities 26. Nigerian Beef (Pepper) Stew lower cholesterol 28. Soya Mince Noodle Bake 47. Royko Jiko clean stove in Kenya 30. Sukuma Wiki 58. Helping chefs understand what’s in 32. Tasty Tuna and Chives Fishcakes their food 34. Umngqusho 49. Wonderbag project in South Africa 36. Yam 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 onion in oil 5. Turn down the heat and potato 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 meat 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 water 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. Carbohydrates (g) 30.4 Stir well and bring to Sugar (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 gravy 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 tomato. 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 meal 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, cumin, 10 ml Rajah Mild & Spicy the chicken and marinade, a smaller portion of Curry Powder ginger and garlic in a bowl. 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 Cinnamon 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, cardamom, 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 flatbread 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 dough into 200 g Blue Band Margarine 10 equal balls. 100 ml milk 2. Rub in the margarine until 100 ml warm water fully mixed. 6. Roll into circular shapes Oil, for frying 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 ugali 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 grapes 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 mango 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 North Africa, 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 olive oil 1. On a baking 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.
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