{"id":832,"date":"2023-01-17T06:09:34","date_gmt":"2023-01-17T06:09:34","guid":{"rendered":"https:\/\/www.feelnubia.com\/?p=832"},"modified":"2025-05-29T00:14:58","modified_gmt":"2025-05-29T00:14:58","slug":"what-goes-with","status":"publish","type":"post","link":"http:\/\/feelnubiatest.com\/index.php\/2023\/clay-pot-food\/what-goes-with\/","title":{"rendered":"What Goes With…"},"content":{"rendered":"\r\n
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Eat the best of Africa’s fresh farm-to-table meals (Image: Picha @Pexels)<\/p><\/div>\r\n

 <\/p>\r\n

…Ndole?<\/strong><\/p>\r\n\r\n\r\n\r\n

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Ndole (Cameroon)<\/strong><\/h4>\r\n\r\n\r\n\r\n

INGREDIENTS
\u2022\u00a0\u00a0\u00a0 Ndole Vegetable Leaves (equivalent of three balls)
\u2022\u00a0\u00a0\u00a0 2 Cups fresh Prawns\/fish\/par-boiled beef
\u2022\u00a0\u00a0\u00a0 400gr peanuts
\u2022\u00a0\u00a0\u00a0 3 medium-sized onions (chopped)
\u2022\u00a0\u00a0\u00a0 3 cloves of garlic
\u2022\u00a0\u00a0\u00a0 Beef seasoning (Stock or cubes)
\u2022\u00a0\u00a0\u00a0 Palm oil
\u2022\u00a0\u00a0\u00a0 Salt, pepper to taste<\/p>\r\n\r\n\r\n\r\n

DIRECTIONS<\/p>\r\n\r\n\r\n\r\n

1. Prepare the Ndole leaves by washing the vegetables and chopping them finely. Par-boil with a pinch of salt to soften. Strain from water. Repeat 3 to four times to reduce bitterness of leaves.<\/p>\r\n\r\n\r\n\r\n

2. Blend boiled and skinned peanuts with some onions and garlic.<\/p>\r\n\r\n\r\n\r\n

3. Saute remaining onions and garlic in a little palm oil, then add the peanut paste and dilute to taste. Bring to boil and simmer for 10 minutes, stirring often.
4. Add vegetables and beef seasoning to peanut paste. Add in salt and pepper to taste.\u00a0 Bring to boil and simmer for 25 minutes.<\/p>\r\n\r\n\r\n\r\n

5. Add the prawns\/fish or par-boiled meat.<\/p>\r\n\r\n\r\n\r\n

SERVING SUGGESTION
Serve with Rice and fried plantains, or preferred starch meal.<\/p>\r\n\r\n\r\n\r\n

(Recipe adapted from\u00a0 Cameroon-Discovery)<\/sup><\/p>\r\n\r\n\r\n

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Fresh Okra Soup (West Africa and the Americas)<\/strong><\/h4>\r\n\r\n\r\n\r\n

INGREDIENTS
1. 200g (6oz) Okra
2. 20g (1oz) ground fresh pepper
3. 1 Medium-sized Onion
4. 50ml (2floz) Palm Oil
5. 500g (160z) , eat
6. 1 Medium-sized dry fish
7. 1 tbsp (15 mg) locust bean
8. 1 large bunch ugwu
9. 1 medium-sized stockfish head
10. 3 tbsp (45mg) ground crawfish
11. Salt to taste<\/p>\r\n\r\n\r\n\r\n

DIRECTIONS<\/p>\r\n\r\n\r\n\r\n

1. Rinse and grate or finely chop the fresh okra
2. Wash and cut the meat into bite-sized pieces and rinse
3. Wash the dried fish and stock fish and de-bone
4. Slice onions and add to the palm oil. Add seasonings.
5. Combine fresh peppers, crayfish, locust beans with the dried fish and cook for 15 minutes
6. Add ugwu and cook for 4-6 minutes
7. Add okra last and simmer.
8. Leave uncovered to prevent vegetables from darkening.<\/p>\r\n\r\n\r\n\r\n

SERVING SUGGESTION: Serve with staple of choice
(Recipe: African Pot recipe book)<\/sub><\/p>\r\n\r\n\r\n

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Peppered Snails (Coastal West Africa)<\/strong><\/h4>\r\n\r\n\r\n\r\n

INGREDIENTS:<\/p>\r\n\r\n\r\n\r\n

1. 600g of snails
2. 200g freshly ground pepper
3. 150ml groundnut oil
4. 1 tbsp (15mg) fresh coriander
5. 1 tbsp (15mg) thyme
6. 1 garlic clove
7. 1 tbsp crushed Ginger powder
8. Seasoning
9. 1 liter of water
10. Salt to taste

DIRECTIONS:
1. Pre-heat your oven to 177\u00b0C\/350\u00b0F degrees
2. Remove the snails from the shells
3. Wash thoroughly with alum or salt till it\u2019s no longer slimy
4. Boil snails with sliced onions, salt, seasoning and a little pepper for 10-15 minutes
5. Saut\u00e9 with sliced fresh pepper, vegetable oil and a little salt and seasoning
6. Put in hot oven and roast for 10 minutes.

SERVING SUGGESTION<\/p>\r\n\r\n\r\n\r\n

Serve as an Appetizer<\/p>\r\n\r\n\r\n

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Mchicha (Tanzania)<\/strong><\/h4>\r\n\r\n\r\n\r\n

INGREDIENTS
\u2022\u00a0\u00a0\u00a0 2 lbs spinach (collards may be substituted)
\u2022\u00a0\u00a0\u00a0 1\u00bd oz peanut butter
\u2022\u00a0\u00a0\u00a0 1 tomato
\u2022\u00a0\u00a0\u00a0 1 onion
\u2022\u00a0\u00a0\u00a0 2 tsp curry powder
\u2022\u00a0\u00a0\u00a0 1 cup coconut milk
\u2022\u00a0\u00a0\u00a0 3 Tbsp cooking oil
\u2022\u00a0\u00a0\u00a0 1 tsp salt<\/p>\r\n\r\n\r\n\r\n


DIRECTIONS
1.\u00a0\u00a0\u00a0 Wash the spinach, roll the leaves together and chop.
2.\u00a0\u00a0\u00a0 Pop the tomato in boiling water for 30 seconds to 1 minute. peel and chop Tomato and Onion
3.\u00a0\u00a0\u00a0 Mix the peanut butter with the coconut milk.
4.\u00a0\u00a0\u00a0 Heat the oil over medium heat in a large frying pan. Add the onion, tomato, salt and curry powder and saut\u00e9 for 5 minutes or until the onion becomes soft and translucent.
5.\u00a0\u00a0\u00a0 Add the spinach, and continue cooking for about 15 to 20 minutes, until the spinach is cooked.
6.\u00a0\u00a0\u00a0 Add the peanut butter and coconut milk mixture.
Simmer, for another 5 minutes, stirring constantly, to ensure that the mixture does not stick to the pot<\/p>\r\n\r\n\r\n\r\n


SERVING SUGGESTION<\/p>\r\n\r\n\r\n\r\n

The spinach and peanut butter can be served as a side dish with Rice, Ugali or Beans.<\/p>\r\n\r\n\r\n

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Dodo – Fried Plantain (Nigeria, Latin America & Caribbean Islands)<\/strong><\/h4>\r\n\r\n\r\n\r\n

INGREDIENTS<\/p>\r\n\r\n\r\n\r\n

\u2022\u00a0\u00a0\u00a0 2 ripe plantains (dark-skinned with yellow patches)
\u2022\u00a0\u00a0\u00a0 Oil
\u2022\u00a0\u00a0\u00a0 Salt to taste

DIRECTIONS

1.\u00a0\u00a0\u00a0 Remove plantain from skin by cutting off top and bottom ends.
2.\u00a0\u00a0 Run knife down the length careful not to cut beneath the skin
3.\u00a0\u00a0 Remove skin from plantain.
4.\u00a0\u00a0 Slice diagonally (for angular pieces) or vertically (for round pieces) into 1\/4-inch thick slices
5.\u00a0\u00a0 Heat oil just in pan.
6.\u00a0\u00a0 Add plantain slices to sizzling oil, a few slices at a time
7.\u00a0\u00a0 Fry each side till brown
8.\u00a0\u00a0 Drain on paper towels.


SERVING SUGGESTION
Serve hot with rice, beans, or vegetable side dish,
OR
Eat cold as a dessert<\/p>\r\n\r\n\r\n

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Seswaa (Botswana)<\/strong><\/h4>\r\n\r\n\r\n\r\n

Seswaa is a traditional Batswana dish prepared by pounding and seasoning boiled meat.<\/p>\r\n\r\n\r\n\r\n

INGREDIENTS
\u2022\u00a0\u00a0\u00a0 1 kg brisket (beef)
\u2022\u00a0\u00a0\u00a0 Water
\u2022\u00a0\u00a0\u00a0 1 large Onion, chopped
\u2022\u00a0\u00a0\u00a0 Garlic, chopped
\u2022\u00a0\u00a0\u00a0 1 Tbsp oil
\u2022\u00a0\u00a0\u00a0 Salt to taste
\u2022\u00a0\u00a0\u00a0 Pepper to taste<\/p>\r\n\r\n\r\n\r\n


DIRECTIONS
1.\u00a0\u00a0\u00a0 Put beef in pot and cover with water and put on stove.
Cook covered in high heat until it starts to boil, then reduce heat and simmer uncovered until the meat is tender, about 2 hours
2.\u00a0\u00a0\u00a0 Drain the meat, let cool, and then shred.
3.\u00a0\u00a0\u00a0 Mix with salt and return to the pot.
4.\u00a0\u00a0\u00a0 Heat the oil in a small frying pan, add the onions and garlic, and fry on medium heat for about 3 minutes.
5.\u00a0\u00a0\u00a0 Add the onion mixture to the meat, mix well, and cook over low heat until the beef is hot and caramelizes, stirring occasionally.<\/p>\r\n\r\n\r\n\r\n


SERVING SUGGESTION
Serve hot with ugali and a savoury vegetable stew.<\/p>\r\n\r\n\r\n

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Carne Gizado (Cape Verde)<\/strong><\/h4>\r\n\r\n\r\n\r\n

INGREDIENTS
3 lb cubed meat, pork or beef
4 to 5 white potatoes
3 lb Mandioca root
3 medium white yams
3 green Bananas<\/p>\r\n\r\n\r\n\r\n

DIRECTIONS
1. Trim off excess fat
2. Season and marinate meat overnight with salt, garlic, vinegar, bayleaf and pepper
3. Peel and cut up potatoes, mandioca (cassava) and green bananas
4. Cook in pot meat with marinade and 3 onion with \u00bd cup cooking oil with low heat until medium done
5. Add all vegetables to meat and cover with water. Cook on low heat until vegetables cook
6. Season with salt, garlic, bay leaf, paprika and pepper<\/p>\r\n\r\n\r\n\r\n

SERVING SUGGESTION<\/p>\r\n\r\n\r\n\r\n

Garnish with fresh herbs and serve on a bed of hot cooked rice<\/p>\r\n\r\n\r\n

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Banana and Coconut Beef Stew (Gambia)<\/strong><\/h4>\r\n\r\n\r\n\r\n

INGREDIENTS
\u2022\u00a0\u00a0 \u00a05 firm Bananas (ensure that they are not ripe)
\u2022\u00a0\u00a0 \u00a02lb Lean Beef
\u2022\u00a0\u00a0 \u00a02 Cups of Coconut Milk
\u2022\u00a0\u00a0 \u00a02 Large Onions
\u2022\u00a0\u00a0 \u00a01 Large Tomato
\u2022\u00a0\u00a0 \u00a0 2tbsp vegetable oil
\u2022\u00a0\u00a0 \u00a01 Cup water
\u2022\u00a0\u00a0 \u00a0\u00bd lb Cow Peas (Washed)
\u2022\u00a0\u00a0\u00a0 salt and pepper to taste

DIRECTIONS
1.\u00a0\u00a0 \u00a0Peel the bananas and cut into 1 to 1 \u00bd inch pieces.
2.\u00a0\u00a0 \u00a0 Dice the beef into approximately \u00bd inch pieces.
3.\u00a0\u00a0 \u00a0 Place the meat in a saucepan, cover with water, add salt.
4.\u00a0\u00a0 \u00a0Bring to boil and simmer until tender.
5.\u00a0\u00a0 \u00a0 Heat the oil in a saucepan and saut\u00e9 the onions until translucent but not browned.
6.\u00a0\u00a0 \u00a0 Add the tomato and the meat mixture.
7.\u00a0\u00a0 \u00a0 Adjust the seasoning to taste.
8.\u00a0\u00a0 \u00a0 Continue cooking until the tomatoes soften.
9.\u00a0\u00a0 \u00a0 Add the coconut milk, stirring continuously and bring the mixture to a boil. Add the banana pieces and snow peas.
10.\u00a0\u00a0 \u00a0 Reduce the heat and simmer for approximately 10-15 minutes, or until the bananas are cooked, soft but not mushy.<\/p>\r\n\r\n\r\n\r\n


SERVING SUGGESTION
The banana and coconut beef stew is best served hot over rice or Ugali<\/p>\r\n\r\n\r\n

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Ugali <\/strong>(Kenya and Tanzania)<\/h4>\r\n\r\n\r\n\r\n

Ugali is an African staple made from the flour of corn\/maize, cassava, yams or plantains. It is also known as nsima<\/strong> or nshima<\/strong> (Malawi and Zambia),pap<\/strong> or Mealie Pap (South Africa), sadza<\/strong> (Zimbabwe), fufu<\/strong> or foufou<\/strong> (Ghana, Nigeria) eba, garri, okele<\/strong> (Nigeria), posho<\/strong> (Uganda) luku, moteke<\/strong> or bugari<\/strong> (Democratic Republic of the Congo), fungi, mang\u00fa <\/strong>and mofongo <\/strong>(Caribbeans, Antigua, Cuba, the Dominican Republic, Jamaica and Puerto Rico), Grits (Southern USA), funchi<\/strong> or funjie<\/strong> (Cura\u00e7ao and Aruba in the Virgin Islands) and mayi moulin<\/strong> (Haiti).<\/p>\r\n\r\n\r\n\r\n


INGREDIENTS
\u2022\u00a0\u00a0\u00a0 4 cups of Water
\u2022\u00a0\u00a0\u00a0 White cornmeal — 2 cups
\u2022\u00a0\u00a0\u00a0 Salt to taste<\/p>\r\n\r\n\r\n\r\n


DIRECTIONS
1.\u00a0\u00a0\u00a0 Bring the water to a boil in a saucepan and slowly stir in the cornmeal
2.\u00a0\u00a0\u00a0 Reduce heat and continue to stir regularly, mashing any lumps with a spoon or a ladle, until the porridge mush pulls away from the sides of the pot and becomes as thick as you want it.
3.\u00a0\u00a0\u00a0 Remove from heat
4.\u00a0\u00a0\u00a0 Lightly oil the inside of a small bowl and spoon the ugali into it to form a ball and set aside to cool.

SERVING SUGGESTIONS
Turn the bowl upside down into a plate to remove the ugali. Serve with your choice of vegetable stew
Variations: You can make ugali with plantain flour, wheat flour, yam flour, sorghum, millet, cassava flour or grits. It can also be prepared by pounding boiled yam or plantain with a mortar and pestle<\/p>\r\n\r\n\r\n

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Akaraje (Brazil); Akara (Nigeria)<\/strong><\/h4>\r\n\r\n\r\n\r\n

INGREDIENTS
\u2022\u00a0\u00a0\u00a0 1\/2 pound dried black-eyed peas
\u2022\u00a0\u00a0\u00a0 1 large onion
\u2022\u00a0\u00a0\u00a0 2 red peppers
\u2022\u00a0\u00a0\u00a0 Salt to taste
\u2022\u00a0\u00a0\u00a0 Palm oil (or olive oil)
\u2022\u00a0\u00a0\u00a0 Chicken Stock<\/p>\r\n\r\n\r\n\r\n


DIRECTIONS
Cover peas with water and leave to stand overnight. Drain and rub together to remove skin.
Blend the onions and red pepper with peeled peas to make a thick paste. Transfer to a bowl and using a whisk, whisk the mixture adding salt and a little chicken stock. Using a ladle, drop balls of mixture into hot oil frying both sides until golden brown. Remove and place on paper towels to drain off excess oil<\/p>\r\n\r\n\r\n\r\n

SERVING SUGGESTION\"\"
Split in half, pouring vatap\u00e1 and\/or caruru, a salad made out of green and red tomatoes, okra, fried shrimps and home made hot sauce. A vegetarian version is typically served with hot peppers and green tomatoes. In Nigeria, it is commonly eaten for breakfast with gruel made from millet or corn.<\/p>\r\n\r\n\r\n

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Batata Merhiya<\/strong> (ALGERIA)<\/strong><\/h4>\r\n


INGREDIENTS
\u2022\u00a0\u00a0\u00a0 1 lb potato (peeled, boiled until tender)
\u2022\u00a0\u00a0\u00a0 2 tablespoons butter
\u2022\u00a0\u00a0\u00a0 1 teaspoon salt
\u2022\u00a0\u00a0\u00a0 2 teaspoons olive oil
\u2022\u00a0\u00a0\u00a0 1 small onion\u00a0 (finely chopped)
\u2022\u00a0\u00a0\u00a0 1\/2 lb ground beef
\u2022\u00a0\u00a0\u00a0 1\/4 teaspoon pepper
\u2022\u00a0\u00a0\u00a0 1 medium egg (beaten)
\u2022\u00a0\u00a0\u00a0 2 ounces gruyere cheese (grated)
DIRECTIONS
1.\u00a0\u00a0\u00a0 Mash potatoes with butter and salt.
2.\u00a0\u00a0\u00a0 \u00a0Heat oil in skillet; add onion, beef and pepper.
3.\u00a0\u00a0\u00a0 \u00a0Saute for 5 minutes.
4.\u00a0\u00a0\u00a0 \u00a0Drain beef mixture.
5.\u00a0\u00a0\u00a0 \u00a0Butter a 1 quart casserole.
6.\u00a0\u00a0\u00a0 \u00a0Put half of the potatoes in the bottom of the dish.
7.\u00a0\u00a0\u00a0 \u00a0Add the meat mixture and cover with the remaining mashed potatoes.
8.\u00a0\u00a0\u00a0 \u00a0Smooth the surface.
9.\u00a0\u00a0\u00a0 \u00a0Cover with the beaten egg and sprinkle with cheese.
10.\u00a0\u00a0\u00a0 \u00a0Bake in 350 degree oven for about 30 minutes until the surface is golden
SERVING SUGGESTION
Eat as a side dish or as a main dish with a salad<\/p>\r\n\r\n\r\n

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Meni Meniyong (MALI)<\/strong><\/h4>\r\n\r\n\r\n\r\n

INGREDIENTS
\u2022\u00a0\u00a0\u00a0 Sesame seeds — 1 cup
\u2022\u00a0\u00a0\u00a0 Honey — 1 cup
\u2022\u00a0\u00a0\u00a0 Butter, unsalted — 4 tablespoons<\/p>\r\n\r\n\r\n\r\n


DIRECTIONS
1.\u00a0\u00a0\u00a0 Preheat oven to 450\u00baF. Spread the sesame seeds on a baking sheet and toast in the oven for about 10 to 12 minutes. Remove and cool.
2.\u00a0\u00a0\u00a0 Heat the honey and butter in a small saucepan over medium-low heat, stirring until it bubbles and darkens somewhat, about 3 to 5 minutes.
3.\u00a0\u00a0\u00a0 Stir the toasted sesame seeds into the honey mixture. Spread the mass onto a buttered baking sheet to a thickness of about 1\/4 inch. Cool until it is just warm and cut into finger-sized pieces.<\/p>\r\n\r\n\r\n\r\n

SERVING SUGGESTION
\u2022\u00a0\u00a0\u00a0 Roll the candy in more toasted sesame seeds to coat after cutting it into pieces and serve as dessert<\/p>\r\n\r\n\r\n

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Kushari (Egypt)<\/strong><\/h4>\r\n\r\n\r\n\r\n

Kushari is a popular traditional Egyptian national dish. It consists of a base of rice, brown lentils, chickpeas, macaroni.<\/p>\r\n\r\n\r\n\r\n

INGREDIENTS
2 large chopped onions
4 cloves of minced garlic
\u00be\u00a0 cup vegetable oil
\u00be cup uncooked long grain rice
\u00bc tsp red pepper
1 tsp cumin
1 can of tomato sauce
\u00be cup brown lentils
4 cups water
1\u00a0 cup elbow macaroni
\u00bd cup white vinegar
1 cup of boiled chickpeas<\/p>\r\n\r\n\r\n\r\n


DIRECTIONS
1- In a large saucepan, put the lentils in water and bring it to a boil.
2- Simmer over medium heat for 25 minutes then drain.
3- Add new water to the lentils and then add the rice.
4- Continue to simmer for 20 minutes more or until rice gets tender.
5- Fill a separate saucepan with water, add a little bit of salt and bring to a boil.
6- Add the macaroni to the boiling water and cook until it gets tender, then drain.
7- In a skillet, put some of the vegetable oil and heat it up then add the garlic and simmer until its color starts fading.
8- Add the vinegar to garlic and bring it to boil.
9- After the vinegar boils with garlic, add the tomato sauce and some salt and pepper to taste, then add the cumin. Bring the mix to boil on high heat, then lower heat after it boils.
10- Put the rest of the oil, should be plenty, in another skillet and heat it up, then add the chopped onions and stir until it is brownish. Take it out of the oil and leave it aside.
11- Take a little bit of the oil used with the onions and out it on the macaroni and stir it until the macaroni gets the onions flavor.<\/p>\r\n\r\n\r\n\r\n

SERVING SUGGESTIONS
Serve with a topping of Egyptian garlic, vinegar and tomato and hot chili pepper sauce.<\/p>\r\n\r\n\r\n

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Kelewele (Ghana)<\/strong><\/h4>\r\n\r\n\r\n\r\n

Kelewele is a popular Ghanaian snack dish made from plantains.<\/p>\r\n\r\n\r\n\r\n

INGREDIENTS<\/p>\r\n\r\n\r\n\r\n

\u2022\u00a0\u00a0\u00a0 6 large ripe plantains
\u2022\u00a0\u00a0\u00a0 1 teaspoon powdered ginger
\u2022\u00a0\u00a0\u00a0 \u00bd teaspoon salt
\u2022\u00a0\u00a0\u00a0 \u00bd teaspoon ground red pepper
\u2022\u00a0\u00a0\u00a0 2 Tablespoons water
\u2022\u00a0\u00a0\u00a0 3 cups oil or shortening<\/p>\r\n\r\n\r\n\r\n


DIRECTIONS<\/p>\r\n\r\n\r\n\r\n

1.\u00a0\u00a0\u00a0 Peel the plantain and cut crosswise into \u00bd-inch slices
2.\u00a0\u00a0\u00a0 Mix ginger, salt, and red pepper with water in a mixing bowl.
3.\u00a0\u00a0\u00a0 Coat plantain slices with seasonings
4.\u00a0\u00a0\u00a0 Heat oil or shortening in a large skillet and fry the mixture-coated slices until golden brown.
5.\u00a0\u00a0\u00a0 Drain on cooling rack laid over absorbent paper<\/p>\r\n\r\n\r\n\r\n

SERVING SUGGESTIONS<\/p>\r\n\r\n\r\n\r\n

As a snack: serve hot with roasted peanuts<\/p>\r\n\r\n\r\n\r\n

As a meal accompaniment, serve with a variety of savory foods (for a sweet and savory meal)<\/p>\r\n\r\n\r\n

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Mafe Stew (Senegal) or Dovi (Zimbabwe)<\/strong><\/h4>\r\n\r\n\r\n\r\n

INGREDIENTS<\/p>\r\n\r\n\r\n\r\n

\u2022\u00a0\u00a0\u00a0 One cup peanut butter (make your peanut paste by grinding roasted peanuts, then simmer them gently with a half cup of water)
\u2022\u00a0\u00a0\u00a0 one or two sweet potatoes cut into cubes
\u2022\u00a0\u00a0\u00a0 peanut oil (or other cooking oil)
\u2022\u00a0\u00a0\u00a0 one chicken, cut into large bite-sized pieces
\u2022\u00a0\u00a0\u00a0 Equal parts stew meat
\u2022\u00a0\u00a0\u00a0 one-quarter cup dried shrimp or dried prawns
\u2022\u00a0\u00a0\u00a0 one medium eggplant (aubergine, or guinea squash) or a dozen okra, or canned beans, or canned corn
\u2022\u00a0\u00a0\u00a0 sweet green pepper (or bell pepper), chopped
\u2022\u00a0\u00a0\u00a0 squash, chopped
\u2022\u00a0\u00a0\u00a0 two or three tomatoes, chopped (or canned tomato chunks)
\u2022\u00a0\u00a0\u00a0 one or two onions, chopped very fine
\u2022\u00a0\u00a0\u00a0 one clove garlic, minced
\u2022\u00a0\u00a0\u00a0 one or two hot chilli peppers, chopped
\u2022\u00a0\u00a0\u00a0 salt (to taste)
\u2022\u00a0\u00a0\u00a0 black pepper (to taste)
\u2022\u00a0\u00a0\u00a0 chicken broth or stock
\u2022\u00a0\u00a0\u00a0 one-half teaspoon ground ginger or coriander
\u2022\u00a0\u00a0\u00a0 pinch of thyme or a bay leaf
\"\"<\/p>\r\n\r\n\r\n

\r\n
\"\"<\/figure>\r\n<\/div>\r\n\r\n\r\n

DIRECTIONS
\u2022\u00a0\u00a0\u00a0 Boil sweet potatoes until they soften
\u2022\u00a0\u00a0\u00a0 Sautee the meat in hot oil, until browned. Add salt and pepper. Reduce heat, add a cup of chicken broth and simmer.
\u2022\u00a0\u00a0\u00a0 Fry the tomatoes, onions, garlic, chilli peppers over high heat. Add spices. Add the sweet potatoes, dried shrimp or prawns and other vegetables. Reduce heat and stir in peanut butter and a bit more broth. Stir until smooth.
\u2022\u00a0\u00a0\u00a0 Add the tomato-onion-peanut mixture to the simmering meat. Stir and continue to simmer until the meat is cooked and the vegetables are tender.<\/p>\r\n\r\n\r\n\r\n

SERVING SUGGESTIONS<\/p>\r\n\r\n\r\n\r\n

Serve with boiled rice or fufu<\/p>\r\n\r\n\r\n

\r\n\r\n\r\n
\"\"<\/figure>\r\n\r\n\r\n\r\n

Lamb Stew with Pineapple (CARIBBEAN)<\/strong><\/h4>\r\n\r\n\r\n\r\n


INGREDIENTS
12 oz. boneless lamb\/pork loin
2 Tbsp. flour
1 Tbsp. canola oil
1 medium onion, sliced
1 green bell pepper, seeded and chopped
1 clove garlic, minced
1 small chili pepper, seeded and minced
1 Tbsp. Worcestershire sauce
1\/2 tsp. ground ginger
1 can (8 oz.) sliced pineapple in juice
1 large tomato, seeded and diced
1\/2 medium cucumber, peeled, seeded and diced
3\/4 tsp. salt
1\/4 tsp. freshly ground pepper
\"\"<\/p>\r\n\r\n\r\n

\r\n
\"\"<\/figure>\r\n<\/div>\r\n\r\n\r\n

DIRECTIONS
1. Trim all visible fat from meat. Cut into 1-inch cubes. Toss with flour to coat.
2. Generously coat deep, medium skillet with cooking spray. Set over medium-high heat. Brown meat, turning it to color on all sides, about 5 minutes. Transfer meat to plate.
3. Heat oil in pan. Saut\u00e9 onion, green pepper, garlic and chili pepper until onion is translucent, about 4 minutes. Return meat to pan. Add 1 cup water, Worcestershire sauce, ginger, salt and pepper. Drain liquid from pineapple into pan. Cover, reduce heat and simmer 30 minutes.
4. Stack pineapple slices and cut into 8 sections. Add fruit, tomato and cucumber to stew. Simmer, uncovered, 10 minutes.<\/p>\r\n\r\n\r\n\r\n

SERVING SUGGESTIONS<\/p>\r\n\r\n\r\n\r\n

Serve with Rice and Caribbean-style black beans
-courtesy: SparkPeople<\/p>\r\n

Learn more<\/a><\/p>\r\n

Watch the interview<\/a> with Sarah Udoh-Grossfurthner<\/p>\r\n","protected":false},"excerpt":{"rendered":"

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