Healthy Recipes

Try out this amazing recipe of healthy nutritious salad. (Technically it is not quite cooking, but hey! It is food preparation.)

5 A Day Salad

This nutrient-packed salad uses ten different vegetables, and each serving is equal to five cups of vegetables!

Ingredients

• 4 cups spinach (fresh)
• 4 cups romaine lettuce
• 2 cups green pepper (chopped, or use red, yellow, or orange)
• 2 cups cherry tomatoes
• 1 cup broccoli (chopped)
• 1 cup cauliflower (chopped)
• 1 cup yellow squash (sliced)
• 1 cup cucumber (sliced)
• 2 cups carrot (chopped)
• 1 cup zucchini (sliced)

Directions

Wash all of the vegetables and mix them together in a large mixing bowl. Top this colorful meal with the nonfat or low-fat dressing of your choice. And voila! Lunch is ready!

(Source: Centers for Disease Control, 5 A Day for Better Health Program)

Ugali/Nsima, Kale/Rape with scrambled eggs

Kale and rape are healthy and full of flavor and spice. These are traditionally served with Ugali/Nsima, and scrambled eggs.

Ingredients

• 2 cups of maize flour
• 4 cups of chopped kales/rape
• 2 large onions (diced)
• 2 small tomatoes (diced)
• 2 large eggs
• Some sunflower cooking oil
• A pinch of salt (optional)

Directions

Place a cooking pot with 3 cups of water on burner. Let it boil then add maize flour in bits, stir over and over until the mixture is soft paste and a golden-brown coat of flour at the base of the cooking pot. Remove it from the fire and place it in a plate.

Put diced onion in a separate cooking pot and add a small amount of cooking oil, let the onions cook then add in the chopped kales/rape. Add some salt to taste. Cover your pot and allow to cook for five minutes.

On a separate cooking pot put cut onions and add some cooking oil. When the onions are well cooked add the diced tomatoes and some salt to taste and cover your pot to allow the tomatoes to simmer. Add beaten egg into the cooking mixture and stir until this is well mixed and cooked.

Serve hot and enjoy your meal.