Finish off pre-boiled Kienyeji vegies with lots of onions, tomatoes (optional), milk/cooking cream/coconut cream (optional) &seasoning (optional). Serve with ugali or your favorite accompaniment.

Finish off pre-boiled Kienyeji vegies with lots of onions, tomatoes (optional), milk/cooking cream/coconut cream (optional) &seasoning (optional). Serve with ugali oryour favorite accompaniment.

Finish off pre-boiled Kienyeji vegies with lots of onions, tomatoes (optional), milk/cooking cream/coconut cream (optional) &seasoning (optional). Serve with ugali or your favorite accompaniment.

Finish off pre-boiled kienyeji vegetables with

• Lots of onions, tomatoes (optional), cooking oil / tallow fat & seasoning.

You can also be creative by cooking with or adding

• Milk / cooking cream / coconut milk
• Mushrooms / matumbo / beef / peanut mutter

Serve with ugali or your favorite accompaniment.

Githeri/Amaenjera/Nyoyo with Groundnuts

Calorie for calorie, garlic is incredibly nutritious.

A single clove (about 3 grams) contains 4.5 caloriesTrusted Source, 0.2 grams of protein, and 1 gram of carbs.

Garlic is a good source of several nutrients, notably:

• manganese
• vitamin B6
• vitamin C
• selenium
• fiber

Garlic also contains trace amounts of various other nutrients.

Finish off pre-boiled Kienyeji vegies with lots of onions, tomatoes (optional), milk/cooking cream/coconut cream (optional) &seasoning (optional). Serve with ugali or your favorite accompaniment.

An excellent supply of folate, manganese and dietary fibre. A good source of vegetarian protein, phosphorus, copper, thiamine (vitamin b1), iron, potassium and magnesium. They are low in fat and packed with nutrients.

Finish off pre-boiled Kienyeji vegies with lots of onions, tomatoes (optional), milk/cooking cream/coconut cream (optional) &seasoning (optional). Serve with ugali or your favorite accompaniment.

4 Simple ways to include lentils in your diet

• Add lentils to any soup or stew recipe for extra nutrients and fiber.
• Pair Kamande with rice or chapati.
• Replace half the meat in a Bolognese sauce or lasagna with Kamande.
• Make a lentil dip by smashing cooked Kamande with a fork and adding garlic, onions, chili powder, and chopped tomatoes.
• Green lentils have a nuttier flavor. They stay firm when cooked and make good salad or taco toppers.

All chillies contain capsaicin which is known to have many health benefits including boosting the immune system, eliminating inflammation and aiding in weight loss.

Ingredients

1. Finely chopped Onions (Amount to your preference)
2. Finely chopped Tomatoes (This is optional, and amount to your preference)
3. 1 to 2 tablespoons of cooking oil
4. 1/2 to 1 cup of milk, or fresh cream, peanut butter, or coconut cream (any will do)

1. When warming the vegetables without using a microwave, use milk instead of water. It simply get's tastier by the day!
2. Non-pasturized milk is creamier if you can get your hands on it if not use the fresh creams in the supermarkets
3. For the very health conscious people, I confirm that it's possible to prepare traditional vegetables with only milk or peanut butter with some extra virgin olive oil - without any onions nor tomatoes.

Green grams are high in important vitamins, minerals, protein, potassium, magnesium, fiber and antioxidants. Incorporating green grams to your diets ensures that you have healthy, delicious and versatile meals

Black beans (njahi) are loaded with protein, fiber, vitamins and minerals that can help reduce inflammation, fend off chronic diseases, contribute to weight loss, improve gut health, and promote satiety.