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Before you jump to Coconut sukuma wiki (Kales) recipe, you may want to read this short interesting healthy tips about Healthy Eating Doesn’t Have To Be Difficult.
Choosing to eat healthily has marvelous benefits and is becoming a more popular way of life. There are a lot of health conditions related to a poor diet and there is a cost to the overall economy as individuals suffer from health problems such as heart disease and hypertension. Everywhere you look, people are encouraging you to live a more healthy way of living but then again, you are also being encouraged to rely on convenience foods that can affect your health in a terrible way. It is likely that lots of people believe it will take so much effort to eat a healthy diet or that they have to make a large scale change to their way of life. It is possible, though, to make some minor changes that can start to make a difference to our day-to-day eating habits.
Initially, you will need to be very careful when you are shopping for food that you don’t unthinkingly put things in your shopping cart that you don’t wish to eat. For instance, have you ever checked how much sugar and salt are in your breakfast cereal? Having a bowl of oatmeal will give you the energy to face the day while protecting your heart at the same time. If this is not to your liking on its own, try adding fresh fruits that can supply you with other healthy nutrients and as such, one simple change to your diet has been achieved.
Obviously, it’s easy to begin incorporating healthy eating into your life.
We hope you got insight from reading it, now let’s go back to coconut sukuma wiki (kales) recipe. To make coconut sukuma wiki (kales) you need 9 ingredients and 11 steps. Here is how you cook that.
The ingredients needed to make Coconut sukuma wiki (Kales):
- Provide 3 bunches sukuma wiki (Kales)
- Prepare 2 large onions
- Get 2 tablespoons sunflower oil
- Prepare 1 teaspoon cumin powder
- Use 1/2 teaspoon curry powder
- Provide to taste Salt
- Use 3 tomatoes pureed
- Get 1 teaspoon tomato paste
- Provide 65 ml Coconut cream
Steps to make Coconut sukuma wiki (Kales):
- Wash you greens thoroughly and chop them as thin as you can
- Dice your onions into small cubes
- Puree your tomatoes and add 1 teaspoon of tomato paste. You can also grate your tomatoes
- In a saucepan put the oil and add the onions and start frying on medium high heat. To this add the cumin and curry powder and let the spices cook together with the onions until the onions turn golden brown
- Once the onions are golden brown add the tomatoes and tomato paste and stir to mix then cover and reduce the heat to low and simmer for 10 minutes
- After 10 minutes your onion and tomato mix should look something like this. The liquid from the tomatoes will have evaporated and the oils will have come through. Time to add the greens.
- Add the greens to the cooked tomatoes and stir to mix everything together
- Mix everything together very well then cover and let it cook on low heat for 15 minutes
- After 15 minutes the greens will look something like this. They should be cooked through but still crunchy (thats how we like it).
- Add the coconut cream to the greens and stir. Cover and let it simmer for a further 5 minutes and then remove from the heat. Your veggies are done!
- Serve hot and enjoy with ugali or as an accompaniment to any meal.
This recipe provides the opportunity to push a bit of Kenya onto your dining. Sukuma wiki has a high content of vitamin K. This vitamin improves the intake of calcium and minimizes the excretion of it from our bodies. Sukuma wiki is undoubtedly a very nutritious meal in most Kenyan homes. As we have seen, sukuma wiki can improve many aspects of your health.
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