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Tuesday, October 8, 2024

EAST AFRICA

BEVERAGES

It was in East Africa that I first encountered shandy, beer-based drink found throughout anglophonic Africa. It a happened at the New Africa Hotel in Dar es Salaam, one of my very favorite spots, since I'm an antique hound and fond of old things. The building was constructed in the early 1900s for a proposed visit of Kaiser Wilhelm (Tanganyika was then a German possession). The Kaiser never came.

The building, a delightful relic of colonial architecture, evokes old movies of adventure and passion in the tropics, like Rain and Trader Horn. In fact, the New Africa looks as though Somerset Maugham had made it up. It is a two-story, thick-walled building, constructed around a small open court- yard featuring one tall coconut palm growing in the middle. The corridors ring this patio. This design makes every room an outside room, with the outermost part being a small covered porch opening off each bedroom and furnished with wicker chairs and tables. The ceilings are very high-about fifteen feet with ceiling fans and mosquito nets that hang down like random stalactites.

The colonnaded terrace of the New Africa was the happy- hour hub of the city. Every afternoon after five, some govern- ment officials and foreigners from both East and West- tourists and expatriates-would gather at tables overlooking the old Lutheran church and the palm-fringed harbor beyond to drink and exchange gossip.

On a particularly hot and sultry day (par for this Indian Ocean port) an English woman at the next table ordered.

bottle of beer and a bottle of cola, Since she had children with her, I assumed the cola was for them. But when the order came, she proceeded to pour simultaneously from each bottle into her glass. What's more, she drank the result with considerable pleasure.

I later recounted this strange occurrence to an Old African shandy and a Hand friend who of course couldn't understand my amaze- ment. That, he informed me, was a mele drink, too, for hot, humid, tropical areas. It frysen- thirst-quenching than straight beer and much easier on the phuy functions when you drink quite a few. Cola is a fairly recent addition to a shandy recipe, I was told-dating fairly the post-World War II invasion of Coke and Pepsi into Africa. The traditional shandy is beer plus a carbonated lem onade or citrus-based soft drink.  

SHANDY

  • 1 bottle beer
  • 1 bottle lemon-lime drink, or any soft drink like ginger ale, cola, bitter lemon, bitter orange, etc.

Open bottles; mix half and half, and drink.

Centuries ago the Roman writer Pliny the Elder observed, "Always something new out of Africa." Like so many things about that ancient and fascinating continent, this is still true. All the recipes in this book can add something new to your gustatory repertoire, and many, I know, will become firm favorites at your house, as they have at mine. Certainly you have the makings for all sorts of unusual and exotic visa stamps in your kitchen passport to foreign culinary adven- tures.

CENTRAL AFRICA

BEVERAGES

Except among Moslems, homemade beer is the traditional relaxing or social drink throughout Africa. Herding peoples use wild honey or grain acquired by trading to make their brew; in grain-growing areas, it is made with corn, sorghum. or millet; in the rain-forests, mashed bananas are the base.

In some places special trees or plants peculiar to an area provide the makings for the beer. One such is the Maroela- boom (Maroela tree) that grows in northern South West Africa, northern Botswana, and in parts of Rhodesia and southern Zambia. A Swedish-born naturalist and explorer, John Andersson, first described the tree to Europeans in a book published in 1875:

".. a huge-stemmed wide-spreading tree, with small elon- gated leaves, yielding in ordinary years tons and tons of a small apple-looking fruit; but it is only in appearance, for it contains a strong kernel, surrounded by a fleshy pulp, which defies your utmost efforts to detach it. By removing the skin, however, an agreeable, sweet, acidulous flavour is obtained. As the fruit begins to ripen it falls to the ground, where it is carefully gathered by the natives who convert it into a kind of beer. This is done by simply removing the peel, and then throwing it into some vessel partially filled with water. In a day or two it is fit for use, and is said to be very intoxicating."

A friend who has lived in South West Africa told me he once tasted Maroelaboom beer in Ovamboland in northern South West Africa and, as he said, "found its sourish taste refreshing and for sure, intoxicating."

It isn't only the people who prize the Maroelaboom fruit. In season when the fruit falls to the ground and begins to ferment, it is relished by elephants who become quite drunk on it and can become dangerous.

Some kind of grain, however, is most widely used for beer. This recipe African languages and literature at the University of Wisconsin and previously a long-time British colonial officer in northern Nigeria. He got it from a Hausa-speaker and trans lated it literally for me:

GIYA (BEER)

First day: start this morning to soak 10 tia (1 tia is about 2 pints) of dawa (sorghum) in water for a whole day.

Second day: pour off the water and spread the seed on mats early in the morning. Then cover the seed and allow it to ferment in this cool and shady place.

Third day: in the morning take out 1 tia of this dawa that is fermenting, allow it to dry and then grind it up. From a tukunya (cooking pot) which holds a tulu (3 gallons) of water take out enough water to add to the ground-up dawa so as to cook it something like tuwo (thick porridge or foofoo). This work would normally be done sometime in the afternoon. When this mixture begins to boil, take it off the fire and add it to the rest of the water in the tukunya. This part of the giya is called the male.

Fourth day: in the afternoon, cook the male brew for the second time.

Fifth day: take the remaining 9 tia of dawa, which is to be considered the female part of the brew and which has been standing all this time, and place this in a drum containing 5 tulu of water (15 gallons). Cook this slowly all day until afternoon. Then add the male part of the brew to this female part and put it aside to cool overnight.

Sixth day: drink the brew.

Seventh day: sleep.

SOUTHERN AFRICA

BEVERAGES

Tea is unquestionably the most widely imbibed liquid in South Africa, as I mentioned earlier. Not only is this an English holdover, but the result of Malay and Indian tradi tions as well.

Usually, tea is brewed in a china pot and served in the English manner with milk and sugar. Cape Malays, how- ever, make tea in an enamel pan, brew it for a while with a spice bag of cardamon seeds and dry ginger, add milk, then pour it into cups in the kitchen.

Milk, unadorned in any way, does not enjoy the standing as a beverage it does in this country. Among the Asians and

Cape Malays, milk is never taken in any form if fish has been on the menu. There's a superstition that fish and milk to- gether cause illness.

However, on other occasions, the Cape Malays favor a milk drink, Boeboer, that's something like a thin porridge. Essen- tially, this is milk or milk and water thickened with pasta and spiced.

BOEBOER

  • 1 quart water
  • ½ stick cinnamon, broken up and slightly crushed
  • 1/2 teaspoon cardamon 1¼ cup sultana raisins
  • 2 tablespoons coarsely chopped almonds
  • 1 tablespoon cornstarch
  • 1/2 to 1 cup vermicelli pieces
  • Milk

Bring water to a boil. Add cinnamon, cardamon, raisins, and almonds. Mix cornstarch with a little cold water and add along with enough vermicelli to make the mixture about as thick as a good soup. Simmer until vermicelli is cooked. Re move cinnamon. Serve stock in mugs or glasses and pass the milk to be added as desired.


Unthickened but spiced milk is traditionally served at prayer meetings held after Cape Malay funerals.


SPICED MILK

  • ½ stick cinnamon, broken into pieces and slightly bruised
  • V½ teaspoon cardamon seeds, bruised
  • 1 quart milk
  • Sugar
  • Distilled rose water
  • 4 to 6 servings

Place cinnamon and cardamon seeds in a cheesecloth bag and place in a saucepan. Add half the milk and allow spices to soak 1 or 2 hours. Bring milk in the saucepan to a boil. Re move from heat and remove bag. Add remaining cold milk, sweeten to taste with sugar, and perfume with a few drops of rose water.


The Cape Province's Mediterranean-like climate is ideal for growing grapes, and a respectable wine industry has matured in the three centuries since the first French Huguenots arrived, seeking haven from religious persecution. At first, the directors of the Dutch East Indies Company sourly decided that Cape wine was better for vinegar than for drinking, but that's cer. tainly not the case today. Both very good red and white wines, as well as brandy, are produced in the Cape area. Cape brandy is the base for a liqueur that many housewives mix themselves and keep on hand to pour over puddings and soufflés and for drinking.

This is Mrs. Pitman's recipe for Van Der Hum Liqueur.

  • 36 cloves
  • 1/2 whole nutmegs
  • 6 sticks cinnamon
  • 1½ teaspoon cardamon seeds
  • 6 bottles (fifths) brandy
  • 2 tablespoons tangerine peel, thinly sliced
  • ½ cup orange blossoms
  • 3 pounds sugar
  • 6 cups water
  • 1 bottle (fifth) rum
  • about 9 bottles (fifth)

Bruise spices slightly. Break up cinnamon. Place all spices in a cheesecloth bag. Add spices to brandy along with tanger- ine peel (be sure all white pith has been removed from the peel) and orange blossoms. Keep well sealed in an earthen- ware jar or well corked in a small cask. Shake each day for 1 month.

Strain brandy. Boil sugar with water until it forms a thick syrup. Cool. When cold, add to brandy mixture with the rum. Let stand, covered and undisturbed, for 3 to 312 weeks. If using a cask, tap and draw off the liqueur, bottle, and seal with wax. With an earthenware jar, carefully ladle out liqueur, bottle, and seal. In either case, take care not to disturb any sediment that may have accumulated at the bottom of the container. Allow liqueur to age a few months.

This is excellent for flavoring such things as Bavarian cream, or as a sauce for chocolate soufflé or pudding, or as an after- dinner liqueur.

NORTH AFRICA


BEVERAGES


Generally, North Africans do not drink anything with their meals, except perhaps water occasionally. As would be expected in arid areas, plain water, well chilled, is a treat. The in the market places of Het circulates through the crowds, festooned with hammered brass cups, dispensing water from cools the water by condensation. a sheepskin container which


Since the Koran expressly prohibits the drinking of alcohol in any form, Moslems are teetotalers, and in North Africa, certainly, they "total" a lot of tea. Cafés and bars dispense teas in various forms, and men congregate to chat and sip at all hours. These bars and cafés serve the same social function as our taverns, except that rarely is the clientele other than entirely male. In Egypt, tea is most often served flavored just with sugar. Algerians largely prefer green tea with a slight flavoring of mint. In Morocco, green tea is brewed with a heavy dose of fresh mint.


NORTH AFRICA


In fact, the making of mint tea is a highly formalized art in Morocco. It's usually the host's prerogative to make the tea at the end of the meal; in restaurants, one man (it's al- ways a man) does nothing but sit in a place of honor in the middle of the room making tea for the diners. Host or spe- cialist, he performs the task with great ceremony and serious concentration.


The equipment consists of a samovar of hot water, a tea. pot, separate containers of tea, loaf sugar, and mint, and a small hammer for breaking up the sugar pieces. All the pots and containers are of brass or, preferably, silver, and heavily chased. The tea, mint, and sugar are combined and brewed, and the host continuously tastes and adjusts until he feels the infusion is just right. And for Moroccans, "just right" is a fragrant mixture that is as sweet as possible but with the blended taste of tea and mint still discernible, if only barely.


MINT TEA

  • Boiling water
  • 1/2 tablespoons green tea
  • 1 handful fresh mint leaves and stalks
  • 1/3 cups sugar cubesfor 4 persons,
  •  3 servings each


Rinse out a 3-cup teapot with hot water. Add tea. Pour in ½ cup boiling water, swish around in pot quickly, and empty water (leaving the tea in the pot, of course). This is supposed to remove any bitterness from the tea. Stuff mint leaves and stalks down into the pot and add sugar. Fill pot with boiling water. Let steep 5 to 8 minutes, checking occasionally to be sure the mint doesn't rise above the water. Stir, taste, adding sugar if necessary. Serve traditionally in small glasses set in silver holders.


NORTH AFRICA


For second helpings, the Moroccan would leave the mint and the tea in the pot, add a teaspoon of tea and several mint leaves, plus about a cup of sugar cubes and fill again with mint rises to the surface, boiling and taste for sugar and serve. The same process is re peated for a third pot; custom requires three helpings be offered and three helpings accepted.


Fruit juices are also popular. Grape juice, lemon juice sweetened with sugar, orange juice, and pomegranate juice diluted with water are particular favorites. All are usually perfumed with several dashes of orange flower water. Chilled coconut milk is also seasonally available.


Something called Almond Milk is particularly refreshing in hot weather. It's always served very cold.


ALMOND MILK

  • 1 pound blanched almonds
  • 1 cup sugar
  • 4 cups water
  • Several dashes orange flower water
  • 4 servings

Reduce almonds to a paste. Combine in a blender with sugar, water, and orange flower water. Process until well mixed. Strain and chill until very cold.d




Monday, October 7, 2024

Sweet corn mago Greek yogourt


 

Coconut


 

Morenga

 



 


Baoba powder

 



Avocado frapé


 

Vegan sources of vitamin D


Vitamin D is unique compared to other vitamins. Even though you can get it from various food sources, your body can also make it. When you expose your skin to sunlight, your body has the ability to convert cholesterol into vitamin D, which also acts as a hormone.

Many of the foods highest in vitamin D come from animals. However, there are good sources of this vitamin that are vegan-friendly.

You may see vitamin D content listed in micrograms (mcg or μg) or international units (IU). A microgram of vitamin D is equivalent to 40 IUTrusted Source.

Here are some of the best vegan sources of vitamin D.

Fortified soy milk

One cup of soy milk fortified with vitamin D contains about 2.9 mcg (116 IU) of vitamin D.

It’s important to check the label before buying a brand of soy milk to see if vitamin D is included. Brands that aren’t fortified contain very little vitamin D.

Mushrooms

Mushrooms are one of the only non-animal sources that contain a significant amount of vitamin D.

Mushrooms grown in the dark may not contain a significant amount of vitamin D. However, mushrooms exposed to ultraviolet light when growing may contain about 450 IU per 100 gram serving.

Mushrooms contain vitamin D-2, while animal products contain vitamin D-3. ResearchTrusted Source has found that vitamin D-2 might not be as bioavailable as vitamin D-3 but can still raise vitamin D levels.

Fortified cereals

Many breakfast cereals and brands of oatmeal are fortified with vitamin D. Cereals fortified with vitamin D will usually list the vitamin in the nutritional information.

The amount of vitamin D found in fortified cereals can vary between brands. Most typically contain between 0.2 to 2.5 mcg (8 to 100 IU) per serving.

Fortified orange juice

Not all orange juices are fortified with vitamin D. However, brands that are fortified may contain up to 2.5 mcg (100 IU) per serving.

Juices that are fortified with vitamin D will typically mention this on the packaging.

Fortified almond milk

Fortified almond milk contains about 2.4 mcg (96 IU) of vitamin D per serving. Many brands of almond milk are also fortified with calcium.

Fortified rice milk

Rice milk fortified with vitamin D contains about 2.4 mcg (96 IU) per serving. Some brands of rice milk may also be fortified with other nutrients such as vitamin A and vitamin B-12

Sunshine

Although sunshine isn’t a food, it’s a great source of vitamin D for vegans.

Stepping out into the sun for about 10 to 30 minutes three times a week is enough for most people. However, people with darker skin may need more sun exposure than people with light skin to reap the same benefits.

Try to limit your sun exposure, as too much time spent in the sun can damage your skin, cause sunburn, and increase your risk of skin cancer.

Juices to Boost Your Immune System When Sick





Drinking juices or smoothies is a great way to improve your health. Adding and combining fruits and vegetables can help support your immune system when you’re healthy or sick.

Your immune system is constantly active, figuring out which cells belong to your body and which don’t. This means it needs a healthy dose of vitamins and minerals to keep its energy up and going.

The following recipes are packed with essential nutrients for everyday health or for fighting off viruses such as the cold or flu.

Learn which immunity-enhancing nutrients each juice, smoothie, or seed milk has so you can start your mornings off with a refreshing boost to your body’s natural defenses.

This citrus explosion by Happy Foods Tube contains around 60% of the Daily Value of vitamin C in each cup.

Vitamin C has antioxidant properties, which protect your cells from substances that damage the body.

A vitamin C deficiency can lead to delayed wound healing, an impaired immune response, and the inability to properly fight infections.

There’s currently no evidence that oral vitamin C is effective in preventing transmission of the coronavirus or treating the disease it causes, COVID-19. Neither oral nor IV vitamin C therapy is currently recommended for COVID-19 treatment.

However, if you have a cold, high doses of vitamin C might result in less severe symptoms and a quicker recovery. For adults, the tolerable upper limit is 2,000 milligrams (mg)Trusted Source a day.

Notable nutrients (in 1 serving)

  • potassium from the oranges
  • vitamin A from the oranges and grapefruit
  • vitamin B6 from the oranges
  • vitamin B9 (folate) from the oranges
  • vitamin C from all the citrus fruits



Carrots, apples, and oranges are a winning combination for helping your body protect itself and fight off infections.

The apples and oranges give you vitamin C.

Vitamin A, which is also critical to a healthy immune systemTrusted Source, is present in carrots in the form of the antioxidant beta carotene.

The carrots also contain vitamin B6, which plays an important role in immune cell proliferation and antibody production.

This recipe by The Urban Umbrella can help you get glowing and going in the morning. The tartness of the green apples really cuts through the sweetness of the carrots and oranges.

Notable nutrients (in 1 serving)

  • potassium from the carrots
  • vitamin A from the carrots
  • vitamin B6 from the carrots
  • vitamin B9 (folate) from the oranges
  • vitamin C from the oranges and apple

This fortifying juice by Minimalist Baker features three root vegetables that’ll help your immune system and provide inflammation-fighting nutrients.

Inflammation is often an immune response to infections originating from viruses or bacteria. Cold or flu symptoms include a runny nose, coughs, and body aches.

People who have rheumatoid arthritis may find this juice especially beneficial, as gingerTrusted Source has anti-inflammatory effects.

Notable nutrients (in 1 serving)

  • potassium from the carrots, beets, and apple
  • vitamin A from the carrots and beets
  • vitamin B6 from the carrots
  • vitamin B9 (folate) from the beets
  • vitamin C from the apple
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glass of red juice in front of a plate of tomatoesShare on Pinterest
Photo by Elise Bauer for Simply Recipes

The best way to be sure your tomato juice is fresh and doesn’t contain a lot of added ingredients is to make it yourself. Simply Recipes has a wonderful recipe that only calls for a few ingredients.

The best part? No juicer or blender is required, although you’ll want to strain the bits and pieces through a sieve.

Tomatoes are rich in vitamin B9, commonly known as folate, which helps support your immune system. Tomatoes also provide modest amounts of magnesium, an anti-inflammatoryTrusted Source.

Notable nutrients (in 1 serving)

  • magnesium from the tomatoes
  • potassium from the tomatoes
  • vitamin A from the tomatoes
  • vitamin B6 from the tomatoes
  • vitamin B9 (folate) from the tomatoes
  • vitamin C from the tomatoes
  • vitamin K from the tomatoes and celery

Kale is a staple in many green juices, but the Kale Mary — Tesco’s take on a bloody Mary — is truly one of a kind.

Instead of cutting the taste of kale with sweet fruits, this recipe uses tomato juice, adding more than enough vitamin A.

According to research from 2021, adding some spicy horseradish to this recipe may also provide anti-inflammatory benefits. Blend it up for a drink that’ll awaken your senses.

Notable nutrients (in 1 serving)

  • magnesium from the tomato juice
  • manganese from the kale
  • potassium from the tomato juice
  • vitamin A from the kale and tomato juice
  • vitamin B-6 from the tomato juice
  • vitamin B-9 (folate) from the tomato juice
  • vitamin C from the kale and tomato juice
  • vitamin K from the tomato juice
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Strawberries and kiwis are other healthy options to include in a vitamin C-packed drink. Since it takes about 4 cups of strawberries to make 1 cup of juice, you may want to blend these fruits into a smoothie rather than a juice.

We love this recipe by Well Plated, which includes skim milk. Milk is a good source of protein and vitamin D, which is hard to come by in juices that use only fruits or vegetables.

Many people are deficient in vitamin DTrusted Source, which is produced in your skin when exposed to sunlight and is also found in smaller amounts in animal products. Healthy levels, achieved through sunlight, diet, or supplements, reduce your risk of respiratory infections like pneumonia or the flu.

For an additional boost, swap the milk for a few ounces of probiotic-rich Greek yogurtProbiotics increase the number of healthy bacteria in your gut, which can help protectTrusted Source against disease-causing bacteria.

Notable nutrients (in 1 serving)

  • calcium from the skim milk
  • manganese from the strawberries and oats
  • phosphorus from the oats
  • potassium from the strawberries, banana, and orange
  • vitamin B1 (thiamine) from the oats
  • vitamin B6 from the banana
  • vitamin B9 (folate) from the strawberries and orange
  • vitamin B12 from the skim milk
  • vitamin C from the strawberries, kiwi, and orange
  • vitamin D from the skim milk
  • vitamin K from the kiwi
  • zinc from the skim milk

Feel Good Foodie’s strawberry mango smoothie is a healthy way to satisfy your cravings for a bottomless brunch. This recipe uses some frozen fruit, which packs the same nutritional punch as fresh fruit.

You can also opt for using all fresh fruits if you have them on hand.

The vitamin E from the mango and almond milk adds extra antioxidant benefits to support the immune system.

Notable nutrients (in 1 serving)

  • calcium from the almond milk
  • manganese from the strawberries
  • potassium from the strawberries
  • vitamin A from the mango and carrot
  • vitamin B6 from the mango
  • vitamin B9 (folate) from the strawberries and mango
  • vitamin C from the strawberries, mango, and orange
  • vitamin D from the almond milk
  • vitamin E from the mango and almond milk

Watermelon is rich in vitamin C and arginine, which can bolster your immune systemTrusted Source.

The heavy water content of this fruit may also make it easier to juice (and it feels like less of a waste of fruit).

Take a look at this recipe for watermelon mint juice at Dassana’s Veg Recipes. You can also mix watermelon juice with other plain fruit juices, such as apple or orange, that may not have as much vitamin A.

Notable nutrients (in 1 serving)

  • arginine from the watermelon
  • citrulline from the watermelon
  • magnesium from the watermelon
  • vitamin A from the watermelon
  • vitamin C from the watermelon
jar of a light green beverage next to a small plastic container of pumpkin seedsShare on Pinterest
Photo by Trent Lanz for The Blender Girl

Many pumpkin juice recipes online include a lot of added sugars or require store-bought apple juice.

This is why we decided to include this pumpkin seed milk recipe by The Blender Girl instead. It’s one of the freshest, most natural recipes available online. It works as a great base for fruit smoothies too.

The pumpkin seeds are a great source of zinc. Zinc is already a common ingredient in many cold remedies due to its positive effectTrusted Source on both inflammation and the immune system.

Current guidelines don’t recommend using zinc supplementation above the recommended dietary dosage for the prevention of COVID-19, except in a clinical trial.

Notable nutrients (in 1 serving)

  • magnesium from the pumpkin seeds
  • manganese from the pumpkin seeds
  • potassium from the dates
  • zinc from the pumpkin seeds

A vegetable-based green juice is a powerhouse of nutrients that promote a strong immune system.

Show Me the Yummy has a wonderful recipe to help you happily drink your greens.

Throw in a handful of parsley or spinach for some extra vitamins A, C, and K.

Notable nutrients (in 1 serving)

  • iron from the kale
  • manganese from the kale
  • potassium from the kale
  • vitamin A from the kale and celery
  • vitamin B9 (folate) from the celery
  • vitamin C from the kale and lemon
  • vitamin K from the cucumber and celery

If you’re in a time crunch, look for bottled juices without added sugar or sweeteners, such as high fructose corn syrup. Avoiding juice concentrate or opting for 100% fruit concentrate is also best to make sure you’re getting only fruit juice in your drink.

Out of some of the most commonly bought juices, including apple juice, orange juice, and cranberry juice, orange juice is a recommended option due to its high concentration of vitamin C compared with apple juice and cranberry juice. Just make sure that it is 100% orange juice.

Making juices, smoothies, and nutritional drinks is one of the tastier ways to help stay healthy. No matter which one you like, you can always add other superfoods, such as chia seeds and wheat germ, for more health benefits.

Other ways to keep your immune system strong include practicing good hygiene, staying hydrated, sleeping well, reducing stress, and exercising frequently.

USE A BLENDER

If you don’t have a juicer, use a blender. Add 1 cup of coconut water or nut milk to get the machine going. You’ll also benefit from the fiber content of a blended smoothie.

source: https://www.healthline.com/health/juice-immune-system-boost#orange-grapefruit-other-citrus

EAST AFRICA

BEVERAGES It was in East Africa that I first encountered shandy, beer-based drink found throughout anglophonic Africa. It a happened at th...