T o welcome the month of love, a survey was conducted on the My Health Facebook page which currently boasts over 18,500 fans. We thought it would be interesting to find out what our fans are doing to celebrate Valentine’s Day this year, and how we could contribute to making your special day and month even more special.

The survey revealed the following statistics:


As you can see from the above mentioned statistics, most of our Kenyan fans have chosen to celebrate Valentine’s Day with a home cooked meal with their loved one this year. With that in mind, we would love to assist you in choosing a healthy, yet delectable meal to prepare at home for you and your partner.

These are our favourite authentic Kenyan dishes:

Starters: Lentil and Sweet Potato Soup (Ngwaci)

Starters: Lentil and Sweet Potato Soup (Ngwaci)

Cooking instruction:
Boil the lentils till ready in a separate pot and drain the water. You can also marsh them depending on your preference. In another pot, boil the sweet potato for 5 minutes. Be careful not to let it overcook as it will cook further in the soup.Heat the olive oil in a sufuria or a heavy bottomed sauce pan over medium heat. Sauté the bacon until it is brown and very crisp. This should take at least 6-10 minutes. Remove the bacon and set it aside on paper towels to drain.

Add the chopped onion and the diced celery onto the hot saucepan and cook for around 10 minutes. Once they are cooked, add on the leeks and garlic. Stir for a minute and add on the sweet potatoes, curry powder, lentils and sage. Let them cook for another 5 minutes or so then add on the already cooked bacon into the pan.

Add stock into the pan and let it simmer for a few minutes or until the vegetables and lentils are tender. Add salt and pepper to taste. Once ready, add parsley stir well and serve.

1 tablespoon of olive oil
3 slices of bacon cut into pieces of half an inch
1 large onion
1 celery stalk
1 medium sized leek
1 clove of garlic
1 large sweet potato
1 cup of brown or green lentils
1 or 2 teaspoons of curry powder
1 freshly chopped sage
8-9 cups of vegetable or chicken stock

Main: Kenyan Beef Stew (Nyama)

Main: Kenyan Beef Stew (Nyama)

Cooking instruction:
Cooking Instructions:Put on a smile – it’s time to get your chop on. Cut the onion, tomato, carrot, potato, and beef into average hunks.Next, brown the onions in oil over medium heat. Then increase heat to high, add the beef and brown. (Do it in batches if necessary).Next, pile on the ginger, garlic, hot paprika and curry. Sweet paprika will work too if you don’t like it spicy.

Now, add the carrots, potatoes, and tomatoes.

Splash on the stock. Season with salt.

Simmer uncovered until thick and pasty and all broth has reduced away. This took about an hour.

Serve with fresh chapati. If you’re feeling particularly traditional, use pieces of the chapati to pick up the food instead of silverware.

vegetable oil
1 large onion, chopped
1 1/2 lbs beef, cubed
1 inch fresh ginger, minced or grated
4 cloves garlic, sliced
1 tsp hot paprika
1 Tbsp homemade curry powder
2 tomatoes
2 small carrots, chopped
1 potato, cubed
1 1/2 cups beef stock, as needed (1 1/2 cups)

Dessert: Mandazi (Kenyan donut)


Cooking instruction:
Bring all ingredients to room temperature before mixing them together.Mix all the ingredients together, adding more flour if necessary. The dough should be soft, but not sticky.Roll the dough on a lightly floured board until it is about 1/4 inch think.

Cut into triangles and fry in hot oil. Fry until both sides are golden brown.

Remove mandazi from oil and drain on paper towels or newspaper. Mandazi are best served warm.

1 egg, beaten
1/2 cup sugar
1/2 cup milk
2 Tbsp. butter, melted
2 cups white flour
2 tsp. baking powder

Alternatively, if you would like to treat your partner to a romantic dinner for two, we would suggest the following restaurants:

Visit Eat Out Kenya for more restaurants offering great Valentine’s Day specials in your area. If you have any healthy recipes you would like to share with us please post them in the comment box below.

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