Simple Pineapple and Mint Salad.

Pineapple and mint always go well together. In juice, in a smoothie and now in this refreshing salad that is another great side dish to add to your recipe collection.

They are both rich in nutrients, aid digestion, boost immunity as they are both rich in anti oxidants that help fight inflammation, great for your skin and breath and make a very colourful plate.

All you will need for this simple and tasty salad are:-

  • Half a ripe pineapple.
  • Coloured capsicum, cut into thin strips. (I used red and yellow).
  • 2 tablespoon’s roughly chopped mint.
  • 1 lemon, juice it and grate the zest too.
  • 2 tbsp honey.

Method.

  1. Cut the pineapple into strips and add to a bowl. I obviously used Ugandan pineapples as they are the sweetest in the world.
  2. Cut the capsicum too and add to the bowl.
  3. In a small bowl, add the lemon juice and honey and mix well. You can also add any pineapple juices to that.
  4. Add the chopped mint and pour over the pineapple and capsicum strips.
  5. Add the lemon zest last before giving it a final mix.
  6. You can chill a bit before serving, to give the flavours time to blend in well together.

Colourful and Tasty.

The salad goes well on its own or as an accompaniment to grilled chicken.

Try it and let me know what you think.

Love,

Wanjoro.

Terere in Peanut Sauce.

Terere is what we call amaranth leaves in my mothertongue. So this dish is amaranth leaves in peanut sauce.

This dish makes me nostalgic of my uni days when I’d scour through cookbooks filled with recipes, copy some and try them out at home over the weekend. Clearly I didn’t have an active social life back then. 😆

The first recipe I ever saw that called for peanut sauce in greens was from Southern Africa, using pumpkin leaves, which I just had to try out. Thankfully pumpkin leaves were available in our garden and I’ve never forgotten the creamy deliciousness I enjoyed when I attempted the dish.

I like making this as a side dish for ugali. But it can work with other mains as well.

I like amaranth as it’s one of those plants you can consume the grains and the leaves, the grains are ground into flour to make porridge, or puffed to make breakfast cereal, or pressed with honey into cereal bars that make a great snack for kids and adults too. It is easily available and affordable, there is no excuse to not include it in your diet.

Amaranth is not hard to grow and back home grows wild in the farm. They come in green and red varieties.

Terere aka “dodo” as it is known here in Kampala is a nutrient powerhouse, despite being viewed as a lowly vegetable by many. It is high in fiber and iron, rich in vitamin A, protein, calcium, lysine (which enables the body to absorb calcium among other benefits), as well as rich in various vitamins and minerals.

In this recipe, I used two bunches of green amaranth leaves and one bunch of Swiss chard. One onion, three cloves garlic minced, one sliced tomato, and 1and a half heaped tbsp peanut sauce mixed with a bit of water to make a paste, salt and pepper to taste. Spices used were a pinch of paprika but this is optional.

Clean your greens, remove the thick stalks and chop them roughly. Set aside in a colander.

Mix the peanut butter and half a cup of water in a bowl. Till it’s like a smooth porridge.

Heat one tablespoon of oil in a pan. Fry the onion and garlic till soft.

Add the tomatoes and spice and mix well with a pinch of salt.

Once tomatoes are soft, add the greens and mix well.

Once wilted, add the sauce.

Simmer for about 10 minutes. The vegetables will release their water and mix with the peanut sauce into a thick sauce and be tender.

Note: The younger the veggies, the shorter the cooking time as you do not want to overcook them. I like them with some bit of bite left.

Use good quality peanut butter preferably with no added sugar. I like using a local brand that mixes in sesame seeds to them that makes it darker in colour but also adds more flavour.

Serve your vegetables hot with your main of choice. I like having them with ugali and avocado slices on the side. Yum!

Red Cabbage Slaw.

Here is another simple side side recipe that goes well with grilled meats, wraps, plantain, roast potatoes and many more dishes.

I love red cabbage because of its colour, obviously, given my love for colourful food. But also because of its numerous health benefits. It has vitamins C, K, A, B6. Minerals such as iron, potassium, calcium, zinc among others. It is colourful hence heavy on antioxidants that help protect our cells, helps fight inflammations and contains fibre too. Cabbage often gets a bad rap but once you know how to prepare it and the health benefits, it will make a worthy addition to your meals.

Red aka purple cabbage is great for your gut health.

The best thing about red cabbage is you can have it cooked as I did here as a stir fry, you can include it in your vegetable manchurian or raw like in this salad.

To get started, you will need:-

  • Half a red cabbage, shredded or sliced thinly.
  • 2 grated carrots.
  • 1 sliced onion.
  • Dressing is 1 tablespoon low fat mayo, 1 tablespoon mustard, 1 tablespoon honey, 1 tsp mixed herbs and some lemon juice, salt and pepper to taste.

To begin, slice your onion and soak in warm salted water to reduce bitterness.

Red cabbage “bleeds” a lot and it may colour all the other vegetables. I read that sprinkling some vinegar helps so decided to try it in this recipe and it kinda worked.
In a bowl, mix the salad dressing ingredients and taste to ensure it is seasoned well and to your liking.
Add the carrot to the shredded cabbage.
Rinse and squeeze the onions dry and add to the bowl, then add the dressing and mix well.
Colourful, refreshing and tasty!
Had mine with some grilled plantain and baked chicken.

I like the crunch of the cabbage against the tang of the mustard and lemon coupled with the sweetness of the carrots and honey in the dressing. The dressing is just enough to coat the vegetables well without overpowering it. The sweetness of the plantains and the lemon marinade in the chicken match the salad well, a perfect burst of flavour in each bite. The kids love it and so do I.

How do you prepare your red cabbage? Please share any red cabbage recipes I can try out.

Love,

Wanjoro.