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Quash Mindless Snacking and Overeating during Self- Quarantine

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Being cooped up at home for weeks or months as the world responds to the corona virus outbreak may force you to develop cravings for your favorite cheat meals a bit more than you’d like. 

It looks inevitable to maintain weight during a change to our normal routines. While boredom- or stress-related eating is tempting – and lots of us are closer to the fridge these days it’s also an opportunity to develop healthier habits.

A scrumptious meal

So, how can we fix the issue of overeating so we don’t fall victim to all the negative health consequences that can follow? Here are a few ways to get started:

  1. Create an eating pattern where you have a meal or snack about every three hours. This can help prevent mindless snacking.
  2. Keep a food book – tracking the time of day, the food and the amount – to hold yourself accountable. Or you could have your partner or ‘rommie’ hold you accountable
  3. Limit snacking of highly processed foods such as chips and cookies. If you don’t buy it, you can’t eat it.
  4. Portion out your snacks. Place cheese and crackers, for example, in individual bags to prevent overeating.
  5. Drink at least 2 liters of water each day to stay hydrated and keep your body’s systems functioning normally; consider adding things like cucumber or ginger. Avoid sugary beverages.
  6. Practice mindful eating. Ask yourself, “Why am I reaching for this?” or “Has it been three hours since my last meal or snack?”
  7. Stay active. Do yoga, walk up and down the stairs, stream a workout online or dust off items and keep busy.
  8. Call or Video call a friend or family member to talk about your emotions. Getting your feelings out can help curb emotional eating.
  9. Buy food that comes from the earth – fresh fruit, vegetables, nuts, seeds, whole grains and lean protein.

We’re all trying to create a new normal in the midst of a very weird situation, quitting overeating in quarantine and taking charge of your health is about making a mental shift. Cut yourself some slack, it’s not about being perfect than you were before but aiming to do a little better than yesterday and taking one day at time.

The Season’s Crunchy Snack is here – Nsenene

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Nsenene also known as grasshoppers need no professional cook or expensive ingredients to prepare them since they secrete their own oil and anyone starting from children, vendors or parents can prepare them.

Every year in Uganda, the Nsenene season comes in twice; around April -May and also in November – December which are usually wet seasons.  Nsenene or grasshoppers provide a cheap and often free source of food as they are freely available in the wild for anyone willing and able to trap them.

Back in the day, people would make sounds and sing songs when collecting grasshoppers. They would shout out up on a hill “wuli wuli wuli” a loud sound to notify people on another hill that “here are a lot more Nsenene”.

Songs like Nkulubazi bajja bajja, omugadda guwere meaning Let the King or Queen come & call the the other grasshoppers (Nkulagala & Nkulusajja) so that the catch is big.

Tradition also called for women to present Nsenene to their husbands, who dutifully gifted them a dress in response as gratitude to their hard work since it involved getting one Nsenene at a time from the grass and keeping it in a cloth or bottle until a reasonable number was collected.
The Nsenene would be collected from banana plantations or picked from the hilly grasslands.

Modern traps today are made from metal drums and corrugated zinc sheets . This method started back in Nyendo- Masaka around 1992 or 1993. The Nsenene hunters leave high-wattage electric bulbs burning through the night; attracted to the white light, grasshoppers hit the sheets and fall into the drums. 

Types of Grasshoppers ;

  1. Nkulagala
    These are quiet, green and fatty and are the announcers of the Nsenene season. These are usually caught in the morning in green grass and are less noisy.
  2. Nkulabazzi
    These are red-green in color and are believed to be the King or queen. Usually have other Nsenene’s around them when found
  3. Nkulusajja
    These are brownish- dry banana leaf color and appear towards the end of the season. They are aggressive and such biters and known to be noisy

Today, the unlucky grasshoppers collected, have their wings and legs plucked off and then sold in markets starting from as low as UGX 1,000 for 2 tablespoons of grasshoppers.

Nsenene, whose scientific name is Ruspolia Nitidula, are not only a delicious and addictive dish of insects but also contain exceptionally high amounts of proteins, fat, ash and dietary fiber that supports regular bowel movement; helps maintain normal cholesterol levels ( hence lower risk for coronary heart diseases) and regular blood sugar levels as well as keeping the unwanted weight off. The dietary fiber is rare of any animal based foods and higher than that in plant sources like peas, bananas or avocado.

There are various ways the Nsenene are prepared. Here is one quick recipe:

  1. After wings and legs are plucked
2. Soak in water, rinse 2 or 3 times
3. Transfer the grasshoppers into the pan your going to use for cooking
4. Add Salt, garlic and chopped onions
5. Stir occasionally to prevent burning until golden brown over medium heat
6. Serve and enjoy the crunchy snack

It’s time to fry, sell (or not), devour and celebrate a Ugandan cultural delicacy, the seasonal crunchy Nsenene !

Tapioca “Bundu” the staple food for the Bakonzo tribe

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Bakonzo is one of the tribes of the ethnic groups of the Bantu people in western Uganda mostly in Kasese district that boarders with DRC on the West and South, Bushenyi district on south west then Kabarole district in the Northern ends.

The “Konzo” ethnic group is the largest majority among the other groups in Kasese district which has got over 14 tribes speaking different languages.

In this case it has dominated the whole of Kasese district to the extent that when you are up country and you talk of Bukonzo, then you will be referring to Kasese district.

They also live in parts of eastern DR Congo, Bundibugyo district, Bunyangabu district, Kabarole and some are spreading to Mubende district.

Other tribes in Kasese district where they live most are, Basongora, Banyabindi, Bakingwe, Batooro, Bagabo, Banyaruguru, Banyarwanda, Banyagwaki and Bakiga among others.

Though all these other tribes in the region are united by the accent of Ntu the Bakonzo Accent is Ndu e.g Omuntu for a Musongora then Omundu for Mukonzo. The Ndus originated from Congo Zaire and Congo Brazzaville where Bakonzo originated.

The staple food for Bakonzo is Obundu (tapioca) mixed with millet (obulho) and is more delicious when served with Sombe as sauce or any other meat sauce or fish.

Amazingly and unique Obundu is made from Cassava flour while sauce Sombe is prepared from Cassava leaves.

How to prepare the Tapioca meal “Obundu”.

Cassava is pealed and dried on sunshine for about a week then pounded to produce cassava flour that is poured into hot water on fire and then mingle it (there u may add in millet or first make porridge where you add in cassava flour) until it is formed solidly or thickened to be broken into small particles (boluses) to be swallowed after putting in sauce served on plates (ebibindi).

Should it be preparing for a small family, then a lady can prepare it but they are usually old women who prepare for the family because of their experience.

If it is for the function, then it’s prepared by men since it needs much energy on keeping rolling the mingling stick until it thickens to get formed.

Though prepared like any other tapioca meal, there is a norm that for a young lady to prepare Obundu must be on instruction and guidance by an old woman.

When the Bundu is about to be ready the saucepan is removed from the fire and put between the legs and step on its top besides where a serious mingling will be for about 10 minutes before it is served.

As earlier said, in parties and occasions the Bundu is prepared by powerful men commonly referred to as abalhume and also takes responsibility of serving.

According to one of the elders in the deep village of Kyampara in Mahango sub county in Kasese district, Mr. Christopher Mudembi Maghuru says in function, if the family where the function is taking places hold twins or have them in their clan, then before preparing the meal for the whole function, they first prepare that small meal to recognize their twins, if not then the Bundu may be prepared but when it comes to serving it will have deformed and thus unmanageable for swallowing. This is one of the ways of maintaining twin cultural norms in Bakonzo culture.

Mudembi added that twins are respected in culture language that even before planting crops for the season you need to first plant for the twins or else you won’t harvest much or even harvest nothing at the end.

Among other ethnics the tapioca bread is served in small decorated Baskets but for the case of the Bundu in Bakonzo is served on big local plate (Endemere) and must be eaten from one place.

Where the Obundu is served even if it’s a family of more than eight, will all press their hands and share on it.

In Bakonzo,  every meal whether other foods are available the Bundu must be served Breakfast, Lunch and super.

If a Mukonzo visits and is not served with Bundu and Sombe or with chicken then he will call it a loss or bad day because this is the recognized step food for the tribe.

Miss not on occasions.

At very occasion let it be cultural, wedding, introduction and anniversaries the bundu must be number one on the menu.

A function where the Obundu is not served say it’s an introduction or give away the Groom‘s men (Bakwe) may end up boycotting or ask for a fine for having been overlooked.

For this matter therefore visit Kasese district (Bakonzo tribe) and enjoy the delicious step food that even respected people feast on.

Water In-take

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We all know drinking water is healthy. Water is life; to an extent our bodies depend on it. But how are we supposed to drink water and when do you know how much is too much?

First, how and when are we supposed to drink water? Well, how about having a reason as to why you should drink the water. Do the urine color test. If your urine is between light yellow and clear, you are hydrated and healthy. Just keep hydrating. But if it is not, you have to start embarking on the 8 x 8 rule of taking water. That is eight 8-ounce glasses, which is about 1 -2 liters because we are constantly losing water through sweat, urine among other ways. Water is more beneficial to you when you take it in large amounts in one go than small sips throughout the day.

Water is best taken ;

When you wake up. Our circulatory system needs fluid to get rid of stubborn free radicals and residue from burned calories used during the night’s metabolism.
Before a meal. When you’re hydrated the stomach is also prepared for food; water wakes up taste buds and moisturizes the stomach lining so brittle or acidic foods won’t be uncomfortable.
When hungry. Drinking water before a snack or with one will help you feel full faster, helping keep calorie intake in check.
Before a work out to protect you from dehydration during your work out and after a work out to replace lost fluids. Do not drink too much to quickly because you can get a stomach cramp
When exposed to Germs. A well-hydrated body encourages bacterial and viral invaders to move along so they don’t settle in and multiply in your system.
When ill in order to get better.
When you are tired. Fatigue is one of the signs of dehydration, drinking water can give you the boost you need to push on a little further.
Second, how do you know how much is too much in order to avoid hyponatremia (level of salt, or sodium, in your blood to drops too low). Research says our bodies contain about 60% of water.

Your kidneys can eliminate about 20-28 liters of water a day, but they can’t get rid of more than 0.8-1.0 liters per hour. Therefore, in order to avoid hyponatremia symptoms, you should not drink more than 0.8-1.0 liters of water per hour, on average.
You have a greater risk of developing water intoxication if you drink a lot of water in a short period of time because your kidney can not get rid of the excess via urine.

To determine how much you need, consider your body weight, physical activity level and climate. The Institute of Medicine (IOM) suggests the adequate water intake per day for men is 3.7 liters, while for women it is 2.7 liters. These recommendations include water from beverages and foods. Also when thirsty, listen to your body and drink water. It is so beneficial!

Water Benefits include;

  • Helps you think, focus and concentrate better and be more alert and your energy levels are also boosted.
  • Weight loss by raising your metabolism and has zero calories.
  • Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).
  • Moisturizes your skin, keeps it fresh, soft, glowing and smooth.
  • Aids in digestion as water is essential to digest your food and prevents constipation
  • Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.
  • Helps relieve and prevent headaches commonly caused by dehydration.
  • Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.
  • Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!

In conclusion, now you know not only how and when to drink water but also how much water intake is too much plus the benefits of water. Take care of your body, Bottoms up!

Omugoyo, the Combination of Sweet Potatoes and Beans

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When it comes to meal time, everyone is looking for a place to quench their thirst and fill their stomachs. Different people pop in for preferred dishes among which is ”omugoyo”.

Omugoyo is a local dish prepared among the central regions of Uganda. The word omugoyo literally mean something mingled up. This dish is a combination of sweet potatoes and beans mingled together.

In Kenya,this similar dish is prepared a lot thou for its case there is an added ingredient that is corn and it is referred to as ”mushenye.” Most people who feed on mushenye have overtime credited its satisfying degree and that it lasts longer in the digestion process meaning one feels satisfied for some good hours.

This credit is no exception for ”omugoyo.” Without holding a debate, we can at least agree that this is one of the easiest dishes to make and requires utmost four ingredients. besides its simplicity, omugoyo is all natural and healthy with nothing like fatty oils and spices making it fit for all persons, young and old.

The required ingredient are sweet potatoes, beans, salt and water.
Uganda being an agricultural based country, most of these crops are widely grown. For your benefit, let me take you through how these two amazing crops are grown.

let me tackle the sweet potatoes first. One needs to know that sweet potatoes are root tubers which are propagated by use of stems. Soil mounds are prepared and then stems of the already grown potato plants are cut off and planted along the mound. When the stems start developing, weeding is done once or twice depending on the rate of growth of weeds. Four months down the road, the sweet potatoes are fully grown and can be uprooted for consumption.

Uprooting can be done by hand or by hoe depending on the hardness of the soil. this should be done carefully so that the tubers are not damaged.

For the case of beans, after the land is well prepared for planting, bean seeds are planted either in rows or broadcasting method depending on the breadth of the field. The seeds will germinate three to four days after planting. four weeks later, weeding can be done since the seedlings have now developed into stronger plants. Three months are enough for the bean plants to give yield. The bean pods are plucked off either fresh or dry depending on the preference of the harvester.

The bean seeds can be stored for over a year unlike the sweet potatoes which are kept for relatively a short time.

If this is a whole new experience for you, take heart, relax, the preparation is well set for you here. First of all, you will have a preferred number of sweet potatoes peeled and sliced into a saucepan; water is then added at least half way the volume of the potatoes. Heating follows till the water has dried out and the potatoes have acquired a semi gold color and are soft enough.

The beans on the other hand are also boiled normally to a desired softness. when they are ready, salt is added so it dissolves completely. Both sweet potatoes and beans are left to cool then the beans[with little or no soup] are mixed with the sweet potatoes in one saucepan. this is not the end, but at least its close to the climax. so you can at least hold on for some minutes before you start to salivate.

The next move is to grab your mingling stick or potato smasher and start to mash the mixture to complete softness. This may require some energy depending on the volume of the mixture.

Having it all said and done, you can now finally check out for your best plate and fork, get the omugoyo served and then enjoy the fruit of your 3 hour investment.

Omugoyo can be served as a side dish[ mind not what is trending on social media today], and also a main dish. Different types of stew can accompany omugoyo such as goat stew, beef or even vegetables, considering ones taste.

Leaving alone the issue of having a delicious and satisfying meal, omugoyo is a dish that will give you many food nutrients that are required for your good health. The amazing nutrients found in sweet potatoes include vitamin A[in form of beta-carotene], vitamin C, manganese,copper, potassium, dietary fiber, phosphorous, vitamin B1, B2 and B6. Beans are a rich source of proteins, carbohydrates and ,many minerals. So you can imagine how beneficial the combination of these two is.

One more amazing fact is that omugoyo is a healthy diet for childhood nutrition. However, if it is for a child below two years, it must be done carefully, the smashing must be thorough and a little soup should be added for a child’s digestive system to work on it comfortably.

Before i log out from this, did you know that some people prefer omugoyo as a tea accompaniment? Here i am talking about African tea; you can have your omugoyo kept through the night so that you slice it out for breakfast, this will give you a stunning image of your day ahead; full of energy and rich satisfaction.

Which better way can bring out this whole experience apart from getting your apron and hitting the kitchen?

By Kabagambe Gerald.

Eat Healthy, Eat Mushrooms

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A mushroom is the fleshy spore bearing fruiting body of a fungus, typically produced above the ground. Mushrooms can appear on the top of the soil (epigeous) or below the ground (hypogeous). The most common type of mushrooms is the white mushrooms (Agarious bisporus) these numerous types are edible while others are not, because of being poisonous. Edible mushrooms have no effect on humans and they have a desirable taste and aroma unlike the non-edible ones.

The practice of eating mushrooms started in china way back about hundreds of years. it spreads to Ancient Roma and Greek. Mushrooms are consumed both for nutrition and medicinal value while in some regions they are used for religious purposes for example the hallucinogenic mushrooms. The hallucinogenic mushrooms can be harvested wild or cultivated.

Commercial cultivation of mushrooms started in china, United states, Netherlands, France and Poland but its now in the pearl of Africa (Uganda). They have over 20 species include, blewit and the yellow leg.

White mushrooms (which are the commonest) have amazing multiple nutrients that the body needs. These nutrients include; carbohydrates, fat, protein, vitamin A, B, B12 and D1, calcium, magnesium, phosphorus, zinc, potassium and water. One would definitely not want to lose out this whole list!.

Besides the above nutrients, mushrooms contain a high capacity of antioxidant like the tomatoes and pumpkins. This antioxidant acts against the effects of free radicals in the body. Mushrooms also contain a mineral called selenium which is rare in many other vegetables and its a credited nutrition element.

Selenium aids in liver enzyme function and detoxities some cancer causing compounds in the body. It further prevents inflammation and decreases tumor growth. Basically, eating mushrooms means eating healthy, reducing the degree of occurrence of cancer, diabetes, heart problems. Selenium and the other nutrients in mushrooms boost immunity and are a measure for weight management.

Mushrooms have varying names according to the different tribes for example for Buganda “Obutiko”, Banyankole Bakiga “Obutuzi”. Many decades ago, mushrooms were known to be all wild since they would sprout on the surface of the earth by themselves and people had less knowledge about how they came into existence leave alone the “fungi science” we study at school.

However, as agriculture kept on progressing, people started putting up strategies on how they can do mushroom cultivation. This is no easy task for whoever comes by. It requires a lot of knowledge and agricultural scientific skills. The major steps taken during the 15 weeks production cycle. The steps are as follows;

This is making mushrooms compost and it occurs outdoors although an enclosed building may be used. A concrete slab is required, then a compost turner to aerate and water the ingredients and a tractor loader to move the ingredients to the turner. The ingredients include; Wheat straw bedded house manure and synthetic compost made from hay and crushed corncobs. Once the ingredients are stacked in a pile, water is sprinkled over them, then nitrogen supplements and gypsum are spread over the bulk ingredients to be thoroughly mixed by the turner.

Aerobic fer-mention is completed in phase 1 so mushrooms compost develops as the chemical nature of the ingredients is converted by the activity of micro organisms, heat and some heat releasing chemical reactions. Basically in phase 2, Pasteurization is done to kill insects, pest fungi or any other pests that may be present in the compost. Removal of ammonia is also done.

This means inoculating mushroom compost with mushroom spawn. Like any other fruit that has seeds for propagation, mushrooms have microscopic spores within the cap called mycelium. Mycelium propagated vegetatively is called spawn. Spawn can be bought from spawn maker companies.

This is a top dressing applied to the spawn run compost on which the mushrooms eventually form. A mixture of peat moss with ground limestone, clay-loam field soil or weathered compost can be used for casing. Those act as a water reservior and a base where rhizomorphs which form as mycelium fuses together grow. Its on these rhizomorphs that mushrooms develop.

The mushroom initials which develop after rhizomorphs have formed in the casing start to outgrow into quadruple pin-like structure. the pins expand to mushrooms. Mushrooms can be harvested 18 to 21 days after casing.

This is the actual harvesting cycle farmer does a 3 to 5 days harvest period followed by days when no mushrooms are available to harvest. The cycle continues so long as the mushrooms continue growing. This cycle may go on for 35 to 42 days and for some farmers it can extend to 60 days.
Having that lengthy procedure covered, let me take you through the remaining activities before you can have the mushroom served on your table.

After harvesting the mushroom, one can store them in a refrigeration if they are to be consumed within close periods of time or the farmer can choose to dry the mushrooms and store them in a dry aerated place. The dry mushroom last for longer periods compared to the fresh ones.

Kitchen preparation,
Depending on one’s preference, mushrooms can be baked, grilled, fried or steamed. However, for the dry mushrooms, you need to first re-hydrate them by pouring hot water over them and leaving them soaked for a few minutes.

This same liquid can be used in the proceeding procedures of cookery but the last drops must be left out since they contain dust from the mushroom stem bottoms.

Mushrooms can be eaten in a boiled state although here in uganda and more particularly the western regions, people prefer preparing mushroom with cow ghee. Being one of the dishes cherished among the Batooro and Banyankole, “Obutuzi” is definitely a must served dish on cultural ceremonies in this region so why not stretch your hand and grab yourself a mushroom soup dish?

In central region people prefer mixing mushroom in ground nuts for a great taste and captivating aroma and is commonly served on cultural ceremonies. So eat healthy, eat mushrooms.

Uganda’s Delicacies

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Ugandan food is the arguably the best in Africa .
Only in Uganda will you find places that can give you variety of fresh food as compared to other countries, they include yummy banana dishes, stews, pastes and juicy fruits and drinks.

Uganda’s culture weaves a yarn of variety not only through the manner of dress, language and other characteristics but also in its variety of dishes.

Nearly every tribe or region has a delicacy or specialty.
Most of the highly ranked hotels and restaurants serve traditional dishes in form of buffets but often come within a short distance of really preparing authentic traditional dishes.

The most popular local dish is matooke (bananas of the plantain type) which is best served with peanut sauce, fresh fish, meat or entrails. Matooke really goes with any relish.

The best and most respectable way the Baganda cook it is by tying up the peeled fingers into a bundle of banana leaves which is then put in a cooking pan with just enough water and then left to steam.

This style of cooking preserves all the flavours. When ready and tender, the matooke is squeezed into a soft and golden yellow mash. In Buganda, the food production process revolves around the banana plants.

Endowed with lakes and rivers, Ugandans have a chance to enjoy different varieties of fish as a supplement of Uganda food varieties.

Many tribes in Uganda eat their fish smoked or fresh (although some kinds of fish are not eaten by certain Baganda clans), while others wash it in a salt solution and dry it in the sun for days. Sun-dried fish is a delicacy in the eastern region.

There are also varieties of small fish which are highly nutritious (nkejje and mukene). They are sun-dried and cooked with peanut sauce or pre-soaked and fried. Their high flavor and nutritional value is highly prized.

In western Uganda among the Banyankole , Bakiga and Batooro and most of the north and east like Acholi Alur Langi , millet bread is the favoured dish.
The milled flour is mixed with cassava and then mingled.

This food is quick to prepare. Up north, little or no cassava at all is added while in the western region a proportion of fifty-fifty or eighty-twenty (more cassava to the millet flour) is the ratio of mixture. The best relish to go with it would be smoked meat.

In the north, smoked beef is skillfully seasoned with a rich sauce of milled sim-sim (sesame) paste and dark green bitter vegetables.
In the eastern region, the people of Teso add a light sauce of tamarind fruit which is plenty in those dry areas.

A variety of edible sorghum is often used by some tribes in the east and northeast where the climate makes it impossible to afford the luxury of growing millet.

In western Uganda, equally tasty sauces are scraped out of cow butter and salt to make eshabwe which is best served with millet.

Surprisingly the Bahima of western Uganda are not a particularly meat-eating tribe like the Karimojong of the northeast – who enjoy it by the chunk – although they keep cows in their thousands.

Instead, they prefer a diet of milk, beans, matooke and some millet bread. Meanwhile the Batooro of western Uganda peel the skins off beans and mash them into a thick paste (firinda) to which they add cow butter and salt to make a really tasty relish that goes well with millet.

Bundu the Special Food for Bakonzo People

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The Bakonzo are found in Kasese District Rwenzori sub region of the western Uganda and Eastern Democratic Republic of Congo. Kasese district boarders with DRC on the West and South, Bushenyi district on south west then Kabarole district in the Northern ends.

The “Konzo” ethnic group is the large majority among the other groups in Kasese district which has got over 14 tribes speaking different languages.

Other tribes ion this region include the Baongora, Banyabindi, Bakingwe, Batooro, Bagabo,Banyaruguru, Banyabutumbi, Banyagwaki and Bakiga among others.

Though all these other tribes in the region are united by the accent of Ntu the Bakonzo Accent is Ndue.gOmuntu for a Musongora then Omundu for Mukonzo. The Ndus originated from Zimbabwe, Congo Zaire and Congo Brazzaville.

The staple food for Bakonzo is Obundu and is more delicious when served with Sombe as sauce.

Amazingly and unique Obundu is made from Cassava flour while sauce Sombe is prepared from Cassava leaves.

How to prepare Obundu, should it be for simple family the cassava flour is prepared on sun shine and mingled in a saucepan by a lady.

Where there is an old woman (Mukhakha) is the one to mingle because of the experience. Though prepared like any other tapioca meal, there is a norm that for a young lady to prepare Obundu must be on instruction and guidance by an old woman.

When the Bundu is about to be ready the saucepan is removed from the fire and put between the legs and step on its top besides where a serious mingle will be for about 20 minutes before it is served.

Among other ethnics the tapioca bread is served in small decorated Baskets but for the case of the Bundu in Bakonzo is served on big plates and must be eaten from one place.

Where the Obundu is served even if it’s a family of 50 will all press their hands and share on it.

On parties and occasions the Bundu is prepared by powerful men commonly referred to as abalhume and also takes responsibility of serving.

In Kasese every meal whether other foods are available the Bundu must be served Breakfast, Lunch and super.

If a Mukonzo visits and is not served with Bundu and Sombe will call it a loss or bad day because and will accuse of being hard on food.
Miss not on occasions.

At very occasion let it be cultural, wedding, introduction and anniversaries the bundu must be No 1 on the menu.

A function where the Obundu is not served to say it’s an introduction or give away the Groom‘s men (Bako) may end up boycott or ask for a fine for having been overlooked.

By Simon Kagame

Matooke A Creative Produce

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Matooke is usually harvested green, carefully peeled and then cooked and often mashed or pounded into a meal. In Uganda and Rwanda (where matooke is a national dish for both countries), matooke is steam-cooked, and the mashed meal. The Baganda a tribe in Uganda pride themselves in making the best matoke dishes.

Matooke can also be taken as a breakfast dish called Katogo that is cooked together with different sauces like beef, beans, offals, goat and whatever choice is preferred. In this method, the matooke are not smashed and also eliminates the need of preparing a separate sauce.

The matooke produce has been creatively advanced these days to variety of products. These include

  1. Gonja crisps. These are sliced and fried ti they become crispy and are eaten as snacks
  2. Instant Porridge. All you need is a cup or bowl and water to stir and you have your porridge ready to eat.
  3. Flour. The ingredient can be added to your recipe to bake or make your favorite bread rolls, buns, fruit rolls among otheres
  4. Gonja. This is when a type of selected ripe bananas are heated directly or fried known to be a road side delicacy and served at restaurants
  5. Pan cakes. The ripe bananas are mixed with flour shaped into a circle to create this sweet simple snack.

With the right preparation, you can not go wrong with the different recipes matooke has to offer. Enjoy!

The Ugandan Rolex!

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It is one of Uganda’s best food delicacies. It is simple to make, cheap yet satisfying. It is a combination of fried eggs and vegetables (raw or cooked like cabbages, tomatoes, onions) rolled or wrapped within a chapatti hence highly nutritious with proteins and fiber.

It is said that the origin of chapatti making in Uganda started in Busoga region and later spread on to different parts of Uganda. Chapatti making then became creative having it made in Kikomado stye (chapatti with beans), African pizza (Chapatti fried with eggs then chopped to pieces) and then the famous Ugandan rolex.

A rolex is definitely favorable to anyone that is on budget (like campusers), doesn’t have time to cook and is on the go and tourists trying out something new.

How you want your Rolex prepared is totally up to you in terms of quantity or size. You could have one called a titanic which involves two or more chapattis rolled together with one or two fried eggs.

Recently a Rolex festival was carried out here in Kampala on August 19th 2018 and the turn up was huge. This annual festival was launched in 2016 by the Ministry of Tourism to promote the Ugandan Rolex. The Ugandan Rolex was one time ranked as the fastest growing new African fast food (takes only 5 mintues or less to be made) by International News Media like CNN, BBC and CGTN.
Conclusion, a rolex is not worn but eaten in Uganda. Enjoy!