Everyday Kenyan Foods That Deserve a Spot on Your Plate

Nutrition trends come and go, but many traditional foods already do the job and cost far less than imported alternatives.

Local foods to eat more often

• Terere (amaranth) and managu (African nightshade): leafy vegetables that are a good source of iron and vitamin A when cooked lightly.
• Omena: small fish eaten whole, which makes them a useful source of protein and calcium.
• Ndengu (green grams), njahi (black beans) and beans: affordable plant protein with plenty of fibre.
• Arrowroots and sweet potatoes: filling starches that make a good change from refined flour.
• Millet and sorghum: whole grains that make a hearty uji.

How to use them

Pair a starch, a protein and a vegetable at each meal. For example, arrowroots with omena and managu, or millet uji with a boiled egg. Cook vegetables briefly and use moderate oil to keep more of the nutrients.

This article is general education and is not medical advice.