”THE GREEN SIDE ; VEGETABLES”

Kenya has an abundance of indigenous vegetables. Our motherland has a rich culture that has the most healthy set of vegetables spread across the different regions in the country.

And the most key thing is that you never have to break the bank to get these nutrient-rich vegetables on your plate. They go for as cheap as Kshs. 5 for a bunch at your local market. So, the next time you go shopping, slip them in your shopping bag and start the journey to a healthier you!

Well, lets get right into the world of “mboga za kienyeji” (Indigenous Vegetables)

1. Solanum psedocapsicum leaves

Well, don’t go asking your local mama mboga for Solanum psedocapsicum. They’ll be shocked! In common language, its called managu by the Kikuyu and Chinsaga by the Kisii. It comes in two variations:

1. Type A with big leaves and is tender when cooked.
2. Type B with small leaves and is very bitter

Whichever type you may decide to go for, both are super delicious and super healthy too! The leaves are high in vitamin C and A, calcium and iron. This richness makes them good for your eyes, skin and immunity.

2. Amaranth

This plant is also referred to as Mchicha by the Swahili and commonly known terere. The leaf is both a leaf and a grain.

The leaves are the most consumed part in Kenya and are very nutritious and extremely yummy. For easy identification, they have a reddish-brownish tint to them.

These class of vegetables can make a delicious meal especially when served with Ugali (this is a mael made from ground corn).

 3. Cow peas leaves

The cow peas plant is commonly referred to as kunde. It can be used for both the peas and its leaves. The peas are excellent with maize for making the famous kamba and kikuyu githeri. They are rich in protein, vitamin A and iron making them great for pregnant and breastfeeding mothers.

But our main interest is in the leaves. They are commonly referred to as kunde by the Swahili, Egesare by the Kisii and thoroko by the Kikuyu.

They are the most commonly sold veggies in our local markets and are very affordable.

A downside though is that they are tough when cooked;  making them a bit indigestible. But with application of some cooking tricks, they can get pretty tasty. And the indigestibility makes them an excellent choice for the health of your colon.

The above are the most common and of course there are many more like the marejea of the Swahili, the mrenda of the Luhyia and the pumpkin leaves. but our focus is gonna be on the three described above.

Lets look at the nutrition benefits of frequently including these very tasty veggies in our diets:

• According to a study done by Kenyatta University department of Foods, Nutrition and Dietetics and the Bioversity International, the indigenous leafy vegetables have amedicinla value and can be used to cure diseases such as diabetes, Hypertension, TB and even cancer.
• The veggies can also be used for conditions such as appetite, body detoxing, digestive problems, stomach aches, diarrhea and most importantly anemia.

So why are these wonder vegetables able to do all the above?? Its quite simple. Their healing properties are attributable to the richness of nutrients in them such as

• Iron- this mineral is the force behind blood making in your body. Thereby making it great for your immunity and wards off diseases like anemia. Its also good for pregnant and breastfeeding mothers due to the increase in ‘blood demand’
• Vitamin C- this an anti oxidant that fights radicals in your body that are potentially harmful to your body and may cause illnesses such as cancer. This vitamin is also a great immune booster so it helps ward off diseases.
• Calcium- this mineral is what gives strength to your bones, teeth and body structures. So it makes the veggies good for athletes, for pregnant women, breastfeeding mothers and the elderly.
• Fiber- this is the component of the veggies that makes them tough and leafy. The fiber is good for a host of reasons. Its good for your colon and helps in the movement of the bowels thus helping in management of constipation.

The fiber also helps lower cholesterol, thereby making the vegetables good for your heart and keeping you from cardiovascular diseases such as coronary heart disease.

So why not embrace these super foods and walk through a healthier life.

Tip—go kitchen gardening!!! If you have a little space in your compound, why not start a small kitchen garden with these veggies. The seeds can easily be gotten at your local agricultural store and in the process get directions on how tp plant and manage the plants.

Here’s a simple and awesome recipe that will leave you craving for more and more of these veggies.

Kienyeji Mboga in coconut Milk

Ingredients

• 2 big bunches of the kienyeji veggies (indigenous veggies). Use one or use two or more types.
• 2 onions finely chopped
• 3 tomatoes, diced
• Cooking oil
• One clove of garlic
• 1 cup, coconut milk

Directions

1. Detach the leaves from the stalks and wash them thoroughly with running water or a series of rinses
2. Chop or shred the veggies and blanch for two minutes in a quarter cup of water. Be careful not to drain the water away as it contains the nutrients.

Blanching- putting a food in a bit of cold water and briefly heating. This helps soften the veggies.

3. Fry the onions until slightly browned. Add the garlic and after a few seconds, add the tomatoes until they are well cooked.
4. Next add the vegetables and cook for 5 minutes. Add the coconut milk and stir briefly.

Serve hot with ugali.

Try out more recipes and share with us as well. Lets go leafy and aim for a healthier us!!!!