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Table of Contents

Women’s Health and Pregnancy Nutrition……………………………………………………3 Healthy Cooking Tips…………………………………….………………………………..……………7

RECIPIES

Fried Plantains……………………………………………………………………………….…….…….13 Fufu……………………………………………………………………………………………………………. Stew with Jollof Rice……………………………………………………………………….………….. Mafé…………………………………………………………………………………………………………… Sukuma Wiki………………………………………………………………………………………………. Zom……………………………………………………………………………………………………………. Doro …………………………………………………………………………………………………….. Mtuzi Wa Samaki………………………………………………………………………………………… Ethiopian Lentil Bowl…………………………………………………………………………………. Nutritious Food Chart…………………………………………………………………………..……...

Women’s Health and Nutrition

NUTRITION-RELATED ILLNESSES IN WOMEN

Osteoporosis

This is a condition in which there is a loss in bone mass with aging, causing easier bone breakage. It is extremely common in women, usually after menopause. It can be prevented by a higher intake of calcium during developing years and middle age.

Iron Deficiency

This happens as a result of large amounts bleeding over time without a healthy level of iron intake. Because of menstrual bleeding and pregnancy, women are especially at risk. The symptoms include extreme fatigue, hair loss, and weakness, and it can later lead to anemia. Women need to make sure to include foods high in iron in their diet to prevent iron deficiency.

This is especially important during pregnancy, as Iron Deficiency can add to the risk of a premature or low-birth weight baby.

High Cholesterol

Having high cholesterol results in heart disease, and other problems. Some foods that are high in cholesterol are: organ meats such as liver, kidney and brain; deep fried foods; egg yolks; and foods high in saturated .

IMPORTANT NUTRIENTS FOR WOMEN AND CHILDREN

Drink lots of water. Water helps keep us hydrated and keeps our blood and organs functioning normally.

Eat foods rich in Vitamin C. Vitamin C helps regulate a healthy immune system to protect against disease. • • Papaya/mango • Broccoli • Bell peppers (especially non-green). • Tomatoes • Potatoes Folic acid:

During the first three months of pregnancy (and preferably before becoming pregnant) a woman needs folic acid. This is one of the B-group vitamins and is also known as vitamin B9. It is important during pregnancy for the creation of the baby's nervous system.

Folic acid can help prevent neural tube defects such as spina bifida and other congenital malformations such as cleft palate or cleft lip.

Good natural sources of folic acid are: • Barley beans • Fruit • Peas • Green vegetables • Brown rice • Lentils

Calcium:

Calcium helps bones stay strong and prevent Osteoporosis, and pregnant women should increase their intake to help support the bone development of the baby. Calcium is also very important for children, as it helps strengthen bones during development.

Foods to include in your diet to increase calcium include:

• Dairy products (milk, cheese, yogurt, etc.) • Fish with bones (salmon sardines, • etc.) • Brussels Sprouts • Beans • Greens • Broccoli

Iron:

During pregnancy, a woman's body needs more iron than usual to produce all the blood needed to supply nutrition to the placenta. Iron is more easily absorbed if it is taken in conjunction with vitamin C - either as a supplement or in citrus fruit or juice. Intake of tea and coffee should be limited, as they can interfere with the body's absorption of iron.

• Fish • Strawberries • Eggs • Broccoli, Spinach, Kale • Dark poultry • • Lentils • Whole meal bread

How to avoid constipation

Constipation during pregnancy can be caused by hormonal changes that cause the intestines to move less. Iron supplements can also cause constipation.

To avoid constipation, eat lots of fiber-rich foods such as fruit, vegetables, whole meal bread and cereal, prunes and prune juice. Drinking 2 to 3 liters of water each day will also help prevent constipation by keeping stools moist. Regular exercise will also help get the intestines moving. About 20 to 30 minutes' swimming or brisk walking two to three times a week is a good level of exercise to aim for.

Foods to Avoid:

Avoid seafood high in mercury. Seafood can be a great source of protein and iron, and the omega-3 fatty acids in many fish can help promote your baby's brain development. In fact, research suggests that skimping on seafood during pregnancy may contribute to poor verbal skills, behavioral problems and other developmental issues during childhood.

However, some fish and shellfish contain potentially dangerous levels of mercury. Too much mercury may damage your baby's developing nervous system.

The bigger and older the fish, the more mercury it may contain. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) encourage pregnant women to avoid: • Swordfish • King mackerel • Shark • Tilefish

So what's safe? Some types of seafood contain little mercury. Although concerns have been raised about the level of mercury in any type of canned tuna, the FDA and EPA say pregnant women can safely eat up to 12 ounces (340 grams) a week or two average-sized portions of: • Shrimp • Pollock • Canned light tuna • Catfish • Salmon • Cod

Avoid raw, undercooked or contaminated seafood. To avoid ingesting harmful bacteria or viruses:

o Avoid raw fish and shellfish. It's especially important to avoid oysters and clams.

o Avoid refrigerated smoked seafood, such as . It's OK to eat smoked seafood if it's an ingredient in a casserole or other cooked dish. Canned and shelf-stable versions also are safe.

o Cook seafood properly. Cook most fish to an internal temperature of 145 F (63 C). The fish is done when it separates into flakes and appears opaque throughout. Cook shrimp, lobster and scallops until they're milky white. Cook clams, mussels and oysters until their shells open. Discard any that don't open.

• Avoid undercooked meat, poultry and eggs. During pregnancy, changes in your metabolism and circulation may increase the risk of bacterial food poisoning. Your reaction may be more severe than if you weren't pregnant. Rarely, your baby may get sick, too. To prevent food-borne illness:

o Fully cook all meats and poultry before eating. Look for the juices to run clear, but use a meat thermometer to make sure.

o Avoid refrigerated pates and meat spreads. Canned and shelf-stable versions, however, are OK.

o Don't buy raw poultry that's been pre-stuffed. Raw juice that mixes with the stuffing can cause bacterial growth. Frozen poultry that's been pre-stuffed is safe when cooked from its frozen state.

• Avoid unpasteurized foods. Many low- dairy products — such as skim milk, mozzarella cheese and cottage cheese — can be a healthy part of your diet. But anything containing unpasteurized milk should be avoided. These products may lead to food-borne illness. Unless these soft cheeses are clearly labeled as being made with pasteurized milk, don't eat: • Brie • Blue cheese • • Mexican-style cheeses • Camembert

• Avoid unwashed fruits and vegetables. To eliminate any harmful bacteria, thoroughly wash all raw fruits and vegetables and cut away damaged portions. Avoid raw sprouts of any kind — including alfalfa, clover, radish and mung bean — which also may contain disease-causing bacteria. • Avoid large quantities of liver. Liver is high in vitamin A, and too much vitamin A may cause birth defects.

• Avoid excess caffeine. Caffeine can cross the placenta and affect your baby's heart rate. Some studies suggest that drinking too much caffeine may be associated with a small decrease in birth weight or an increased risk of miscarriage and stillbirth.

• Avoid alcohol. Mothers who drink alcohol have a higher risk of miscarriage and stillbirth. Too much alcohol during pregnancy may result in fetal alcohol syndrome, which can cause facial deformities, heart problems, low birth weight and mental retardation. Even moderate drinking can impact your baby's brain development.

Cooking Tips

There are simple ways to modify the recipes that you are used to cooking, in order to make them healthier and more nutritious. Here are some tips on how to improve your cooking habits: • Reduce sodium. Most of us eat much more sodium than we need. In some people, this can lead to high blood pressure, which increases the risk of stroke, heart disease and kidney disease. is just once source of the sodium you consume every day. Many foods contain sodium in other forms, too. o Use less salt or no salt at the table and in cooking. o Limit your intake of foods high in added sodium, such as: . Canned and dried rinse the vegetables in . Ketchup and water before eating. . Carbonated sodas . Look for "unsalted" . Salty snack foods varieties of the canned . Olives and pickles foods and snack foods . Lunch meats and cold listed above. Some cuts foods may be labeled . and other cured "no salt" or "without meats added salt." . Cheeses . Read the labels of all . Restaurant and fast- foods carefully. Even food bakery products and . To reduce the salt in cereals can be major canned vegetables, sources of sodium. drain the liquid, then

• Reduce saturated fat in meat and poultry. The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day for people who need 2,000 . Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). But the amount of saturated fat in meats can vary widely, depending on the cut and how it's prepared. Here are some ways to reduce the saturated fat in meat:

o Select lean cuts of meat with minimal visible fat. Lean cuts include the round, chuck, sirloin or loin. Lean cuts include the tenderloin or loin chop, while lean lamb cuts come from the leg, arm and loin. o Buy "choice" or "select" grades rather than "prime." Select lean or extra lean ground beef. o Trim all visible fat from meat before cooking. o Use a rack to drain off fat when broiling, roasting or baking. o Eat chicken more often, as it has less fat content. o Remove the skin from chicken, preferably before cooking. If your poultry dries out too much, leave the skin on for cooking but remove before eating. o Limit processed meats such as sausage, bologna, salami and hot dogs. Many processed meats — even those with "reduced fat" labels — are high in calories and saturated fat. They are often high in sodium as well. Read labels carefully and choose such meats only now and then.

• Reduce the meat in your meal. Try meatless meals featuring vegetables or beans. Or think of meat as a condiment in casseroles, stews, soups and spaghetti — use it sparingly, just for flavor, rather than as a main ingredient.

• Use liquid vegetable in place of solid fats. Liquid vegetable oils such as canola, , sunflower, soybean, and olive can often be used instead of solid fats such as , or .

• Lower amount of dairy fats. Low-fat (1%) or fat-free (skim) milk can be used in many recipes in place of whole milk or half-and-half.

• Increase fiber and whole grains. o Use brown rice instead of white rice and try whole grain pasta. o Add lots of colorful veggies to your salad — carrots, spinach, broccoli and cauliflower are high in fiber and other important nutrients.

FFrriieedd PPllaannttaaiinnss WWeesstt aanndd CCeennttrraall AAffrriiccaa

Fried Plantains is a great appetizer that is usually served on its own as ‘finger food,’ or with pieces of grilled chicken or fish. Called aloko in the , kelewele in and dogo’ in , fried plantains are a continental favorite. With some slight modifications, fried plantains can become a healthy and nutritious appetizer.

Health Benefits

Plantains are a type of that contains less sugar than the common yellow banana, and contain similar nutritional content.

Plantains are low in sodium and high in vitamin A, potassium, and fiber, and offer an excellent source of vitamin B6. They are also a good source of fiber, magnesium, carbohydrates, vitamin C, riboflavin, and biotin.

Bananas are packed with several nutrients, especially potassium. Potassium is one of the most important electrolytes in the body because it helps to regulate heart function and also fluid balance. The regulation of heart function and fluid balance are key factors in regulating blood pressure. Studies have shown that potassium rich foods are very effective in lowering blood pressure and protecting against heart disease and stoke.

Bananas contain a high amount of pectin. Pectin is a soluble fiber that lowers cholesterol, is soothing to the gastrointestinal tract, and normalizes bowel function. Studies have shown that plantain bananas may be effective in the treatment of peptic ulcers.

These health benefits of the plantain, however, can be undermined if too much is used in frying them. Too much oil raises cholesterol and increases risk for heart disease, take care to use the right kind of (poly-saturated fats – no butter or lard!), and to use sparingly. Traditional recipes for fried plantains call for 250 mLs or more of oil, but less oil can be much healthier and still produce delicious results.

*Make sure that if you are cooking for young children, that you cut the pieces of plantain up into smaller chunks, so that the child will not risk choking.

Ingredients

• 4-6 plantain bananas • to taste • No more than 40 mLs of ‘good’ oil (Canola, sunflower, peanut)

Preparation Slice a moderately ripe plantain into halves, and then any desired shape. It is cut to about ½ to 1 cm thick and 3 -6 cm long.

Each country’s recipe is a bit different when it comes to putting spices on the plantains. Anything from salt, garlic powder, hot pepper, Maggi spices, to ginger paste are sprinkled on the plantain slices before frying them.

Pour small amount of into a saucepan.

Bring the oil to a simmer.

Now add the sliced plantain cuttings into the hot oil and allow them to fry in moderate heat. Watch closely to prevent it from getting burnt.

Cook for about 3 minutes, and then flip until both sides are golden brown.

Once golden yellow to brown, it is removed from the frying pot and placed in a sieve or paper towel to allow the excess oil drain off.

FFuuffuu CCeennttrraall AAffrriiccaann rreecciippee

Known as in , Eastern Congo and , this starchy, porridge-like side dish goes by different names in sub- Saharan . In and it is called nsima or nshima. South African name for it is pap or mealie pap. Zimbabweans call it sadza. West Africans and Western Congolese call it fufu, and it has been brought to the as well.

Fufu is usually served as an accompaniment to meat or vegetable stews, greens or soured milk. To eat fufu, pull off a small ball of with your fingers. Form an indentation with your thumb, and use it to scoop up accompanying stews and other dishes. Or you can form larger balls with your hands or an ice cream scoop, place them in individual serving bowls and spoon stew around them.

Health Benefits

Fufu is traditionally made with white , which is packed with nutrients. It has several B vitamins (digestion, red blood cell creation and energy conversion), potassium, manganese (bone maintenance), and phosphorus (energy and daily body functions), and a small amount of protein. It also is a substantial source of fiber. Corn meal can be substituted for one-third of wheat , or oatmeal.

Ingredients

• Water -- 4 cups • White cornmeal, or oatmeal finely ground -- 2 cups • (Salt, optional: -- 2 teaspoons)

Preparation

1. Bring the water and salt to a boil in a heavy-bottomed saucepan. Stir in the cornmeal slowly, letting it fall though the fingers of your hand.

2. Reduce heat to medium-low and continue stirring regularly, smashing any lumps with a spoon, until the mush pulls away from the sides of the pot and becomes very thick, about 10 minutes. Remove from heat and allow to cool somewhat.

3. Place the fufu into a large serving bowl. Wet your hands with water, form into a ball and serve.

SStteeww wwiitthh JJoollllooff RRiiccee GGhhaannaa,, WWeesstt AAffrriiccaa Jollof rice probably originated from rice dishes eaten by the Wolof people of Senegal and Gambia, but its popularity has spread to most of , especially Nigeria and Ghana. Based on rice, tomatoes and usually meat or fish, it is believed by some to be the origin of Cajun jambalaya. The Gambian version is called benachin. Also spelled jolof or djolof rice.

Health Benefits

Benefits of ingredients: garlic has overall health benefits in protecting against cancer, heart disease, and high cholesterol, as well as Preparation boosting the immune system; carrots are good for Vitamin A, which helps with eyesight and 1. Heat the oil over medium-high flame in a normal reproduction; bell pepper is high in large pot. Working in batches, add the vitamin C which is beneficial for the immune chicken and brown on all sides. Remove the system; brown rice is good for fiber, and chicken to another large pot and add the tomatoes are also good for vitamin C and B 5 water or stock. Bring to a boil, reduce heat which helps the body metabolize fat. to low and simmer for 20 minutes. contains vitamin K, which promotes bone

health. Peel the skin from the chicken to reduce 2. While the chicken simmers, pour in a small fat content. amount of oil. Heat the oil over medium Remember to cut the vegetables and meats flame; add the onions and peppers and into small pieces for small children. sauté until the onions are soft and translucent, 4-5 minutes. Add the garlic and Ingredients sauté for another 1-2 minutes.

• – use sparingly 3. Stir the rice into the onions and peppers and • Lean chicken, cut into pieces -- 1 heat through for another 1-2 minutes. Stir in 1/2 pounds the tomato paste to coat the rice and give it • Water or stock-- 5 cups a reddish hue. Add the chopped tomatoes • Onions, chopped – 2 and let them cook down for 2-3 minutes. • Red or green bell pepper, chopped – 1 4. Pour in the chicken and its simmering liquid • Garlic, minced -- 3-4 cloves into the rice pot and add the carrots, green • Long-grain brown rice -- 3 cups beans and cabbage. Season to taste. Bring • Tomato paste -- 1/4 cups to a boil, reduce heat to low, cover tightly • Tomatoes, chopped -- 2 cups and simmer for 20 minutes. • Carrots, peeled and chopped – 2 5. Remove from heat, let rest another 10 • Green beans -- 1 cup minutes. Remove to a serving platter and • Cabbage, chopped -- 1 cup serve. • Salt and pepper to taste

MMaafféé WWeesstt AAffrriiccaa

Mafé is a famous and popular West African dish, particularly in Senegal, Gambia, and the Ivory Coast. It is a stew with meat simmered in a sauce thickened with ground peanuts and has a wonderful sweet-salty flavor. Mafé is known by many names, including groundnut stew, mafe, maffé, maffe, sauce d'arachide, sauce z'ara, tigadèguèna and tigadene. Health Benefits

Ingredients: Peanut butter contains protein and vitamin E, which promotes cell repair; Tomatoes are high in vitamin C and B5 which, again, promote weight loss, and garlic and onions have a variety of untold health benefits from antioxidant content, to decreasing risk of cardiovascular problems and asthma.

Ingredients

• Oil -- 2 tablespoons • Tomato paste -- 2 tablespoons • Stewing beef, cut into cubes -- 2 pounds • Tomatoes, peeled, seeded and chopped -- • Onion, minced -- 1 2 cups • Garlic, minced -- 3-6 cloves • Water or stock -- 1-2 cups • Ginger (optional), minced -- 1 tablespoon • Natural, unsalted peanut butter -- 1 cup

Preparation

1. Heat the oil in a large pot over medium-high flame. Add the beef and sauté until lightly browned on all sides, 5-6 minutes. Remove to a bowl and set aside.

2. Add the onion to the oil in the pot and sauté until translucent, 3-4 minutes. Stir in the garlic and ginger and sauté another 1-2 minutes.

3. Return the beef to the pot, stir in the tomato paste and cook for about 1 minute. Stir in the chopped tomatoes and bring to a boil. Reduce heat to medium-low and simmer for 8-10 minutes to reduce the volume of the tomatoes somewhat.

4. Add enough water or stock to loosen the dish to a stew-like consistency. Simmer for another 10 minutes.

5. Stir in the peanut butter, salt and pepper and simmer for another 40 minutes, or until the beef is tender and oil rises to the surface of the dish. Add water as necessary to keep the dish stew-like.

6. Adjust seasoning and serve over brown rice.

Variations

• When you add the water or stock, stir in some • Some recipes call for cooking the peanut butter vegetables such as cabbage, yams, squash, with the tomato paste, before adding the , eggplant, potatoes, peppers or carrots if chopped tomatoes. you like for added nutritional benefits. SSuukkuummaa WWiikkii CCeennttrraall AAffrriiccaa,, ((SSwwaahhiillii))

Sukuma wiki, Swahili for "stretch the week," is a common Kenyan dish. Nutritious and tasty, it is a way of "stretching" out kitchen resources. Served with ugali and perhaps some roasted meat or fish, sukuma wiki makes a typical Kenyan meal.

Health Benefits

The main ingredient in sukuma wiki is kale or collard greens, and along with most dark green, leafy vegetables, it contains quantities of calcium and iron. Iron is important during pregnancy, and calcium is important for immune system health, and is especially important for small children. Tomatoes, another ingredient in sukuma wiki, are also high in calcium.

Ingredients

• Oil -- 3 tablespoons • Onion, chopped or minced -- 1 • Kale or collard greens, de-stemmed and finely chopped -- 2 pounds • Tomatoes, chopped -- 2 cups • Water or stock -- 1 cup • Small amount of salt and pepper -- to taste

Preparation

1. Heat the oil or fat over medium-high flame in a large, heavy-bottomed pot. Add the onion and sauté until translucent. Add the greens in batches, sautéing each addition until wilted. Add the tomatoes, water or stock, salt and pepper. Bring to a boil, and then reduce heat to low and simmer gently until tender, from 20 to 30 minutes.

2. Adjust seasoning and serve with a little bit of the broth.

Variations

• Add a chopped chili pepper or two with the onions if you like. • Some recipes call for thickening the dish with a flour-lemon juice mixture. Here's how: mix 2 tablespoons of flour well with the juice of 1 lemon and a little water. Stir into the greens after they have been simmering for about 10 minutes. Continue simmering for another 15 to 20 minutes until the dish is slightly thickened. • If you like, add some leftover meat for more flavor. Kenyans would most likely use goat or beef.

ZZoomm CCaammeerroooonn,, CCeennttrraall AAffrriiccaa

Health Benefits

The main ingredient in sukuma wiki is kale or collard greens, and along with most dark green, leafy vegetables, it contains quantities of calcium and iron. Iron is important during pregnancy, and calcium is important for immune system health, and is especially important for small children. Tomatoes, another ingredient in sukuma wiki, are also high in calcium.

Ingredients

• 2 pounds stew beef, cut into small cubes water • 4 tablespoons oil • 1 large onion, chopped • 2 pounds spinach, washed and chopped • 2 tomatoes chopped finely • 1 tablespoon tomato paste • 2 tablespoons peanut butter • 1 lemon • salt and pepper

Preparation

1. Trim fat and gristle from the beef and cut into 2.5 cm chunks. Put the beef in saucepan with a little salt and enough water to cover. Bring to a boil, covered, and simmer for 1-1/2 to 2 hours until the meat is just tender (it will cook later in recipe). The time will vary depending on the cut of meat and the size of the pieces. Remove the meat and keep the liquid.

2. Using a large pan, heat the oil and soften the onion. Add the meat pieces and cook for two minutes.

3. Take 2 cups of the reserved beef broth. Add water if necessary, then pour this in pan with onion and meat. Add spinach, tomatoes, tomato paste, peanut butter, pepper and salt. Bring to a boil and then cover, reduce heat and simmer for 30 minutes, stirring regularly. Serve with brown rice.

DDoorroo WWaatt EEtthhiiooppiiaa,, EEaasstt AAffrriiccaa

Doro wat is perhaps the best known food from Ethiopia and is often referred to as that country's . This recipe makes a very tasty version with a deep, rich flavor and tender chicken pieces. Making your own homemade berberé is not difficult and is essential to give the dish the proper flavor. Doro wat is traditionally very spicy, but you can adjust the amount of cayenne pepper to your liking. Health Benefits

Ingredients

• Chicken legs and thighs, skinless -- 2 pounds • Lemon, juice only -- 1 • Berberé paste -- 1/4 to 1/2 cup • Salt -- 2 teaspoons • Water or stock -- 3/4 cup • Onions, chopped -- 2 • Red wine -- 1/4 cup • Garlic, crushed -- 3 cloves • Cayenne pepper -- from 1 teaspoon • Gingerroot, peeled and chopped -- 1 tablespoon • Salt and pepper -- to taste • Oil 1/4 cup • Hard-boiled eggs (optional) -- 4 • Paprika - 2 tablespoons Preparation

1. Mix together the chicken pieces, lemon juice and salt and in a large, non-reactive bowl and set aside to marinate for about 30 minutes. 2. While the chicken is marinating, puree the onions, garlic and ginger in a food processor or blender. Add a little water if necessary. 3. Heat the oil, butter or niter in a large pot over medium flame. Add the paprika and stir in to color the oil and cook the through, about 1 minute. Do not burn. Stir in the berberé paste and cook for another 2 to 3 minutes. 4. Add the onion-garlic-ginger puree and sauté until most of the moisture evaporates and the onion cooks down and loses its raw aroma, about 5 to 10 minutes. 5. Pour in the water or stock and wine and stir in the chicken pieces, cayenne to taste, salt and pepper. Bring to a boil, reduce heat to low, cover and simmer for 45 minutes. Add water as necessary to maintain a sauce-like consistency. 6. Add the whole hard boiled eggs and continue to cook for another 10 to 15 minutes, or until the chicken is cooked through and very tender. 7. Adjust seasoning and serve hot with brown rice. Variations

• Traditionally, the pureed onions are cooked first in a dry pan without any oil. The liquid evaporates out and they take on a unique toasted flavor. If you'd like to try this method, just make sure your flame isn't so high it burns the onions, and stir constantly. Then add the oil, butter or niter kibbeh, paprika and the berberé and proceed with the recipe. • Sik Sik Wat: Substitute 2 pounds of cubed stewing beef for the chicken. • Vegetable Wat: Substitute 2 pounds of small zucchini, halved and quartered. Proceed with the recipe, but just cook long enough for the zucchini to be cooked through and soft. • Doro Alich'a: Eliminate the paprika and berberé and substitute white wine for the red wine.

MMttuuzzii WWaa SSaammaakkii KKeennyyaa,, EEaasstt AAffrriiccaa

Health Benefits

Fish, bell pepper, lemon, coconut milk

Ingredients

• 3 pounds (1 1/2 kilograms) fish filets • 3 tablespoons oil • 6 cloves garlic • 1 bell pepper • 1 onion • 1 1/2 cup coconut milk • 3 tomatoes • 2 tablespoons tamarind paste or lemon juice • 3 teaspoons garam masala or powder • Salt and pepper to taste

Preparation

8. Cut the fish in serving portions and chop the onion, bell pepper, garlic and tomatoes in small pieces.

9. Heat the oil over medium-high heat in a large pot. Sear the fish fillets shortly and put them on a separate plate. Do not cook through.

10. Reduce the heat to minimum and add the pepper and onion. Sauté until the onion is semitransparent.

11. Add the garlic and sauté for two more minutes.

12. Add the tomatoes and bring to a boil.

13. Add the rest of the ingredients, bring to a boil and reduce heat to a simmer.

14. Add salt and pepper to taste.

15. Add the fish filets. Cover the pot and simmer until the fish is cooked through, which should take up to 10 minutes. Serve with rice, boiled potatoes, chapatti, or boiled . CCeeeebbuu JJeenn SSeenneeggaall,, WWeesstt AAffrriiccaa

Health Benefits

Fish, carrots, cabbage, lemons, tomatoes

Ingredients

• Whole fish (or fillets, see variations), • Tomato paste -- 1/4 cup cleaned -- about 2 pounds • Stock or water -- 5 cups • Parsley, finely chopped -- 1/4 cup • Carrots, cut into rounds - 3 • Hot chili peppers, finely chopped -- 2 or • Cabbage, cut into wedges -- 1/2 head 3 • Eggplant, cubed -- 1 • Garlic, minced -- 2 or 3 cloves • Rice -- 2 cups • Salt and pepper -- to season • Small pinch of salt and pepper to season • Peanut or vegetable oil -- 1/4 cup • Lemons, cut into wedges -- 3 • Onions, chopped -- 2 Preparation

16. Rinse the fish inside and out with cool water and pat dry. Cut three diagonal slashes about 1/2 inch deep in each side of the fish. Mix the chopped parsley, chili peppers, garlic, salt and pepper and stuff the mixture (called roff) into the slashes on the fish.

17. Heat the oil in a large, deep pot over medium-high flame. Brown the fish on both sides in the hot oil and remove to a plate.

18. Add the chopped onions to the hot oil and sauté until cooked through and just beginning to brown, 5 to 7 minutes. Stir in the tomato paste and about 1/4 cup of water and cook for another 2 to 3 minutes.

19. Stir in the stock or water, carrots, cabbage, pumpkin and eggplant and simmer over medium heat for 35 to 45 minutes, or until the vegetables are cooked through and tender. Add the browned fish and simmer for another 15 minutes or so. Remove the fish and vegetables and about 1 cup of the broth to a platter, cover and set in a warm oven.

20. Strain the remaining broth, discarding the solids. Add enough water to the broth to make 4 cups and return to heat. Bring the broth to a boil, stir in the rice and season with salt and pepper. Reduce heat to medium-low, cover and simmer for 20 minutes, or until the rice is cooked through and tender.

21. Spread the cooked rice in a large serving platter, including any crispy bits (the xooñ) sticking to the bottom of the pan. Spread the vegetables over the center of the rice and top with the fish. Finally, pour the reserved broth over all. Serve with lemon wedges. Ceebu jen is traditionally eaten with the hands from a common serving dish.

EEtthhiiooppiiaann LLeennttiill BBoowwll EEtthhiiooppiiaa,, EEaasstt AAffrriiccaa

Health Benefits

Lentils

Ingredients:

• 1 lb lentils • 2-3 large onions • 1/2 cup oil • 3 tablespoon tomato paste • 1/2 teaspoon paprika • 1 head garlic • 1/2 teaspoon ginger • 1/4 teaspoon black pepper • 1 teaspoon salt • 3-4 cups water

Directions:

1. Sort the lentils and soak in tap water for 30 minutes.

2. Rinse in running water and drain.

3. Peal and finely chop the onions. Peel and mash the garlic.

4. Heat the oil in large pan and sauté the onion until golden.

5. Add tomato paste and paprika and mix. Add half the water and the garlic, ginger pepper and salt. Stir well and then add the rest of the water, stir again, cover and bring to boil.

6. When the water boils, add the lentils, lower the flame and cook 20-30 minutes, until the lentils soften.

7. Serve hot.

Food Sources for Vitamins and Minerals

When you buy food from the grocery store, make sure to read the labels and think about where the food item is found on this chart. What are the nutritional benefits, if any? Is your daily diet good for your health? Are you eating the recommended servings of vitamins and minerals?

Upper Limit (The Highest Vitamin or Examples of Good Food What It Recommended Daily Amount Amount You Mineral Sources Does (RDA) or Adequate Can Take Without Risk Calcium Milk, yogurt, hard Essential for bone growth Adults age 19-50: 1,000 milligrams/day 2,500 cheeses, fortified cereals, and strength, blood clotting, Adults age 51 and up: 1,200 milligrams/day milligrams/day spinach muscle contraction, and the transmission of nerve signals Choline Milk, liver, eggs, peanuts Plays a key role in the Men: 550 milligrams/day 3,500 (Vitamin B production of cells and Women: 425 milligrams/day milligrams/day complex) neurotransmitters Pregnant women: 450 milligrams/day Breastfeeding women: 550 milligrams/day Chromium Meats, poultry, fish, Helps control blood sugar Adult men age 19-50: 35 micrograms/day Unknown some cereals levels Adult men age 51 and up: 30 micrograms/day Adult women age 19-50: 25 micrograms/day Adult women age 51 and up: 20 micrograms/day Pregnant women: 30 micrograms/day Breastfeeding women: 45 micrograms/day

Copper Seafood, nuts, seeds, Important in the metabolism Adults: 900 micrograms/day Pregnant 10,000 wheat bran cereals, of iron women: 1,000 micrograms/day micrograms/day whole grains Breastfeeding women: 1,300 micrograms/day Fiber Bran cereal, peas, lentils, Helps with digestion and the Adult men age 19-50: 38 grams/day Adult None black beans, fruits, maintenance of blood sugar men age 51 and up: 30 grams/day Adult vegetables levels; reduces the risk of women age 19-50: 25 grams/day Adult heart disease women age 51 and up: 21 grams/day Pregnant women: 28 grams/day Breastfeeding women: 29 grams/day Fluoride Fluoridated water, some Prevents the formation of Adult men: 4 milligrams/day Adult women 10 sea fish, some tooth cavities and stimulates (including pregnant and breastfeeding): 3 milligrams/day toothpastes and mouth the growth of bone milligrams/day rinses Folic Acid Dark, leafy vegetables; Key for the development of Adults: 400 micrograms/day Pregnant 1,000 (Folate) enriched and whole grain cells, protein metabolism and women: 600 micrograms/day Breastfeeding micrograms/day breads; fortified cereals heart health; in pregnant women: 500 micrograms/day women, helps prevent birth defects Iodine Processed foods and Important in the production Adults: 150 micrograms/day Pregnant 1,100 iodized salt of thyroid hormones women: 220 micrograms/day Breastfeeding micrograms/day women: 290 micrograms/day Iron Fortified cereals, beans, Key component of red blood Men: 8 milligrams/day Women age 19-50: 45 lentils, beef, eggs cells and many enzymes 18 milligrams/day Women age 51 and up: 8 milligrams/day milligrams/day Pregnant women: 27 milligrams/day Breastfeeding women: 9 milligrams/day Magnesium Green leafy vegetables, Helps with heart rhythm, Adult men age 19-30: 400 milligrams/day For magnesium Brazil nuts, almonds, muscle and nerve function, Adult men age 31 and up: 420 in food and soybeans, halibut, quinoa bone strength milligrams/day Adult women age 19-30: 310 water, there is milligrams/day Adult women age 31 and up: no upper limit. 320 milligrams/day Pregnant women: 350- 360 milligrams/day Breastfeeding women: 310-320 milligrams/day Manganese Nuts, beans and other Important in forming bones Men: 2.3 milligrams/day Adult women: 1.8 11 legumes, tea, whole and some enzymes milligrams/day Pregnant women: 2.0 milligrams/day grains milligrams/day Breastfeeding women: 2.6 milligrams/day Molybdenum Legumes, grains, nuts Key in the production of Adults: 45 micrograms/day Pregnant and 2,000 some enzymes breastfeeding women: 50 micrograms/day micrograms/day Phosphorus Milk and other dairy Allows cells to function Adults: 700 milligrams/day Adults up to age products, peas, meat, normally; helps the body 70: 4,000 eggs, some cereals and produce energy; key in bone milligrams/day breads growth Adults over age 70: 3,000 milligrams/day Pregnant women: 3500 milligrams/day Breastfeeding women: 4,000 milligrams/day Potassium Sweet potato, bananas, Important in maintaining Adults: 4,700 milligrams per day Unknown yogurt, yellowfin tuna, normal fluid balance; helps Breastfeeding women: 5,100 milligrams/day soybeans control blood pressure; reduces risk of kidney stones Selenium Organ meats, seafood, Protects cells from damage; Adults: 55 micrograms/day Pregnant 400 some plants (if grown in regulates thyroid hormone women: 60 micrograms/day Breastfeeding micrograms/day soil with selenium) Brazil women: 70 micrograms/day nuts.

Sodium Foods to which sodium Important for fluid balance Adults age 19-50: 1500 milligrams/day 2,300 chloride (salt) has been Adults age 51-70: 1,300 milligrams/day milligrams/day added, like salted meats, Adults age 71 and up: 1,200 milligrams/day nuts, butter, and a vast number of processed foods Vitamin A Sweet potato with peel, Necessary for normal vision, Men: 900 micrograms/day Women: 700 3,000 carrots, spinach, fortified immune function, micrograms/day micrograms/day cereals reproduction

Vitamin B1 Whole grain, enriched, Allows the body to process Men: 1.2 milligrams/day Women: 1.1 Unknown (Thiamin) fortified products; bread; carbohydrates and some milligrams/day Pregnant and breastfeeding cereals protein. women: 1.4 milligrams/day

Vitamin B2 Milk, bread products, Key in metabolism and the Men: 1.3 milligrams/day Women: 1.1 Unknown (Riboflavin) fortified cereals conversion of food into milligrams/day Pregnant Women: 1.4 energy; helps produce red milligrams/day Breastfeeding Women: 1.6 blood cells milligrams/day

Vitamin B3 Meat, fish, poultry, Assists in digestion and the Men: 16 milligrams/day Women: 14 Unknown (Niacin) enriched and whole grain conversion of food into milligrams/day Pregnant Women: 18 breads, fortified cereals energy; important in the milligrams/day ? Breastfeeding women: 17 production of cholesterol milligrams/day Vitamin B5 Chicken, beef, potatoes, Important in fatty acid Adults: 5 milligrams/day Pregnant women: 6 100 (Pantothenic oats, cereals, tomatoes metabolism milligrams/day Breastfeeding women: 7 milligrams/day Acid) milligrams/day

Vitamin B6 Fortified cereals, fortified Important for the nervous Men age 19-50: 1.3 milligrams/day Men age Unknown soy products, organ system; helps the body 51 up: 1.7 milligrams/day Women age 19- meats metabolize proteins and 50: 1.3 milligrams/day Women age 51 up: sugar 1.5 milligrams/day Pregnant women: 1.9 milligrams/day Breastfeeding women: 2 milligrams/day

Vitamin B7 Liver, fruits, meats Helps with the synthesis of Adults: 30 micrograms/day Breastfeeding Unknown (Biotin) fats, glycogen and amino women: 35 micrograms/day acids

Vitamin B12 Fish, poultry, meat, Important in the production Adults: 2.4 micrograms/day Pregnant 2,000 (Cobalamin) fortified cereals of red blood cells women: 2.6 micrograms/day Breastfeeding milligrams/day women: 2.8 micrograms/day Vitamin C Red and green peppers, Antioxidant that protects Men: 90 milligrams/day Women: 75 50 kiwis, oranges, against cell damage, boosts milligrams/day Pregnant women: 85 micrograms/day strawberries, broccoli the immune system, forms milligrams/day Breastfeeding women: 120 collagen in the body milligrams/day Vitamin D Fish liver oils, fatty fish, Crucial in metabolizing Adults age 18-50: 5 micrograms/day Adults 1,000 (Calciferol) fortified milk products, calcium for healthy bones age 51-70: 10 micrograms/day Adults over milligrams/day fortified cereals; also, age 70: 15 micrograms/day Pregnant and formed naturally as a breastfeeding women: 5 micrograms/day result of sunlight exposure Vitamin E Fortified cereals, Antioxidant that protects Adults (including pregnant women): 15 Unknown (alpha- sunflower seeds, cells against damage milligrams/day Breastfeeding women: 19 tocopherol) almonds, peanut butter, vegetable oils Vitamin K Green vegetables like Important in blood clotting Men: 120 micrograms/day 40 spinach, collards, and and bone health ___ milligrams/day broccoli; brussels sprouts; cabbage Women (including pregnant and breastfeeding): 90 micrograms/day Zinc Red meats, some Supports the body's Men: 11 milligrams/day seafood, fortified cereals immunity and nerve ___ function; important in reproduction Women: 8 milligrams/day Pregnant women: 11 milligrams/day Breastfeeding women: 12 milligrams/day