how to cook african mukimo(mashed)

Ingredients

• 3 cups of Cooked Githeri
• 1 cup of green vegetables
• Salt to taste
• 14 medium Potatoes

AFRICAN TRADITTIONAL SPECIAL 'MANAGU'

HOW TO COOK A DELICIOUS AFRICAN VEGETABLE(MANAGU)
Ingredients

• 2 bunches of the Managu
• 2 whole medium-sized tomatoes
• One small onion

vegans special 2

VEGANS SPECIAL 2
Knowledge is your best friend when transitioning to a vegan diet. Being educated about what you are eating (and why) makes it a snap to make smart choices.
Explore your local library and get online. Find out what veganism is all about and what resonates

TRANSFORMING TO VEGANISM FROM A HEAVY MEAT DIET

For a person who is used to following a meat heavy diet, transitioning to a totally plant-based diet can feel daunting! It may seem like there is nothing left to eat. But, it doesn’t have to be this way. With the assortment of vegan friendly products available today, it can be quite a natural transition as you replace many of your favorite foods with vegan versions. In fact, you may find it to be fun!
Start Small
You don’t need to go vegan overnight; if you do, you may find yourself feeling overwhelmed with new information and choices. Start slow by simply replacing some of your meals and common ingredients with vegan versions.
Some people find success in eating one vegan meal a day, others may begin by eating vegan 4 days a week, and some may go totally vegan overnight.

Much of it depends on your personal motivation and commitment. If you love to cook, there are a variety of vegan cookbooks on the market today specializing in dishes to please meat eaters. 

If you are used to eating foods such as chicken sandwiches and hot dogs, there are many delicious meat free versions out there that will satisfy your cravings. Check out your refrigerated and freezer sections of your local grocery store; many carry a variety of vegan convenience foods such as burgers, tofurkey roasts, sausages, hot dogs, deli-style slices, cheeses, and more that are 100% plant based. There are even frozen pizzas and burritos available that are vegan; be sure to scope out your grocery store's freezer section and see what they have in stock.

You may be pleasantly surprised.

Begin by taking inventory of your own staple foods in your kitchen. How many can be replaced with equally delicious vegan alternatives? Milk is an easy one to start with as there is a variety of nondairy milks available at many grocery stores. Soy milk and almond milk are two popular choices, but many other milks such as hemp, cashew, rice, coconut, and oat also exist and each have subtle differences in taste and texture.

Experiment with a few varieties until you find one that you love, and use it in cooking, baking, and cereal topping just as you would cow’s milk. This tactic works well for other vegan replacements foods such as sour cream, cream cheese, veggie burger crumbles, chicken nuggets, or burger patties. Field Roast and Gardein are two excellent brands for those who crave an authentic meaty texture.

When making dishes at home--such as pasta, tacos, or stir fry--one easy trick is to replace meat, such as ground beef, with sautéed mushrooms, beans, or veggie burger crumbles. TVP is also a very inexpensive option that can be found in many natural food stores. TVP is usually located on shelves next to the whole grains and organic shelf stable foods. Simply rehydrating TVP for 5 to 10 minutes will yield a meaty base that can be seasoned as you desire.
Pick up vegetable bouillon at the market instead of chicken or beef flavored. Try a few varieties of nondairy yogurt. Vegan ice cream has come a long way since the beginning days of veganism, and chances are your local grocer carries a plethora of options, including Tofutti, Tempt, Luna and Larry’s and more. Toss a few of these delicious confections into your shopping cart if you’re feeling deprived on a vegan diet.
Sometimes foods labeled “Non-Dairy” are vegan and sometimes they are not. Check labels for sneaky hidden ingredients.
 Try New Foods
The best part of transitioning to a vegan diet is the opportunity to try out so many foods that you may have never tried as an omnivore. Tempeh and Tofu are two very common vegan foods that can be used and prepared in a variety of ways. Check out a few vegan cookbooks from your library and get cooking! Take a stroll through your local farmers market or even your favorite grocery store’s produce section and choose a variety of vegetables that are new to you. You’ll find plenty of fun vegetables, grains and preparation techniques that will get you excited about eating vegan.
When eating out, seek out restaurants that naturally have a lot of vegan menu items, such as Italian (pasta and marinara), Japanese (vegetable sushi), Indian (choose veggie dishes without ghee or cream), and Thai (tofu curries). If you’ve never tried a menu item before, give it a chance, you may just find a few new favorites.

HOW TO BECOME A VEGAN

These quick tips will help you make the transition to become vegetarian. 

• Transform dishes that you already know and enjoy. For example, omit meatballs from your favorite spaghetti recipe, or replace with a vegetarian meat substitute, such as GimmeLean. Chances are, much of what you already eat could easily be made vegetarian 
• If you want to become vegetarian, you'll want to explore new foods! One of the favorite things to do is to try one new product every time u go to the grocery store. As a result, eat a much

vegans simple shopping list

THINGS VEGANS SHOULD CONSIDER WHEN SHOPPING

Milk Substitutes
Rice, Almond(Almond milk is tastier and equally high in protein) or Soy milk – 
Fortified non-dairy milk
Butter Substitues
Earth Balance makes lots of vegan butter options and they are all delicious
Cheese Substitutes
Vegan Cheddar & Mozzarella 
Vegan Ricotta (Consider Nutty Cow is coming out with a ricotta vegan cheese )

tyoes of vegeterians

types of vegeterians

• Lacto-vegetarians - they consume dairy products, but no eggs. Most do consume honey.
• Ovo-vegetarians - they consume eggs, but no dairy. Most do consume honey.

grains for vegeterians

millet
Millet isn’t new, in fact it’s been a dietary staple for thousands of years and is considered a quality alternative grain that rivals wheat, rice, and oats. Millet has a low impact on blood sugar compared with other grains, and some research has shown that the grain may be helpful for supporting ocular

TOTAL VEGETERIAN

vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle,

VEGETERIANS CONSIDERATIONS

VEGETERIANS CONSIDERATIONS

Meat, poultry, fish and seafood are some of the best natural sources of essential amino acids, omega-3

vegeterians special

VEGETERIANS SPECIAL

Once you become comfortable with eating no meat or poultry and regularly having fully vegetarian days, you should start to eliminate fish and seafood from your diet. An easy way to do this is to drop one serving

consequences of eating too much meat

Eating too much meat is a common dietary problem in the world. Most people don't realize that they're eating too much meat. The risks of eating excessive amounts of meat include heart disease, kidney disease, osteoporosis and cancer. Here's how to tell if you're eating too much meat.

VEGETERIAN FOOD PYRAMID

food plate for vegeterians

FRUITS Fruits are great for hydration and they’re a fantastic source of fiber, potassium, and antioxidants. Apples, oranges, blueberries, and blackberries are some of the most nutritious.  Tip: Starting your day with a fruit smoothie is a great way to get your daily servings of. fruit VEGETABLES Vegetables are pretty much the healthiest foods on the planet. Some of the most nutrition-packed are kale, broccoli, spinach, and peppers. Tip: Eat the rainbow! The varying, vibrant colors in vegetables exist because of the thousands of healthful phytonutrients. BEANS AND LENTILS Beans and lentils provide a hefty dose of protein, and many are also a great source of iron. Kidney beans, split peas, and tofu (tofu is made of soybeans) are some of the best sources. Tip: Always keep an open can of beans in the refrigerator for salads and snacks. NUTS AND SEEDS Nuts and seeds are not only a great source of proteinand iron, they also support a healthy immune system. Some of the best sources are peanut butter, walnuts, almonds, and pumpkin seeds. Tip: Grab a handful of almonds as a satisfying, midday snack. GRAINS & STARCHY VEGETABLES Grains and starchy vegetables are a great source of fiber, iron, and protein. Brown rice, pasta, oatmeal, and sweet potatoes are a few of the healthiest options. Tip: Whole grains are less processed and more nutritious than refined white grains.

Reasons-why-you-may-want-to-reconsider-eating-meat

We know that today we have an epidemic of obesity and heart disease, which includes hypertension, atherosclerosis, arteriosclerosis and high cholesterol among many other things in North America and most of the developed world. Many groups and organizations are trying to bring awareness to this situation.

how to loose weight

Losing weight means changing the balance of calories in to calories out. If we eat more calories than we need, we can gain weight. If we eat fewer calories than we use, we can lose weight.

Vegetarian Diets

What is a vegetarian diet?

Some people follow a "vegetarian" diet, but there's no single vegetarian eating pattern. Thevegan or total vegetarian diet includes only foods from plants: fruits, vegetables, legumes (dried beans and peas), grains, seeds and