Cordialis Msora-Kasago – HealthStylz

An African Experiment in Urban Farming

Cordialis Msora-Kasago — Tue, 08 Dec 2015 00:27:07 +0000

What do you do if you have a passion for agriculture and a degree in horticulture, but have no land of your own and live in a country in which the majority of people your age are underemployed?

At 23 years of age, Munyaradzi (Munya) Shamuyarira of Harare, Zimbabwe, approached his parents — who are my parents' neighbors — and asked if he could turn their subsistence backyard garden into an urban farm by improving the quality of the soil and building a greenhouse.

Initially, his parents were skeptical, but allowed their son to develop their acre of land. Now, two years later, Munya boasts a flourishing production. I caught up with the self-proclaimed "born farmer" on a recent visit to my parents' house. As we toured his urban farm, Munya gave me insight into his operation, nutrition in Zimbabwe and the challenges he faces as a young person pursing farming in urban Africa.

Getting His Start

As a member of the Young Farmer's Club of the Zimbabwe Farmer's Union, Munya was knowledgeable on the country's Agenda for Sustainable Socio-Economic Transformation (Zim Asset), which included food security and nutrition initiatives to produce enough nutritious food to not only feed the country but help it re-emerge as the "Bread Basket of Southern Africa." Rather than use his education and skills to grow profitable cash crops such as tobacco, he chose to produce food and tap into under-explored opportunities in urban farming. With savings from a short-term consulting contract, his urban farm was built.

Today, Munya boasts a myriad of vegetables including tomatoes, broccoli, cucumbers and cauliflower, most of which are sold in local supermarkets.

In addition to expertise (the mythical "green thumb") no farm flourishes without access to water, good soil and adequate nutrients from fertilizer, manure and compost. Munya's greenhouse is equipped with drip irrigation with water sourced from a well located directly on the property. He is constantly building the soil with manure and mulch from reliable sources and compost from stalks, leaves and other plant materials left after a harvest. After interacting with a relatively young Zimbabwe Organic Producers and Promoters Association and learning the benefits of organic farming, Munya made the switch to organice and hopes to one day become a certified organic farmer and export some of his produce.

Challenges and Limitations

While Munya clearly runs a productive farm, the lack of space has limited his ability to rotate crops and provide a wider variety. In addition, penetrating the market has not been easy. Supermarkets require a consistent supply of fresh produce, but due to limited land access and the lack of financing opportunities for someone his age, Munya is unable to meet this demand and secure independent contracts. Consequently, he employs the services of a middleman to bring his produce to market.

When asked to advise aspiring farmers, Munya did not hesitate to say that farming is progressive and it takes time to build both the skill and a successful operation. One must be serious and fully conscious of expectations before indulging in it. It is a difficult, time-consuming job that requires some risk. However committing to it can be worthwhile — high risks equal high returns.

Watch Munya on His Urban Farm

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How Ethiopia Safeguards Its Native Ancient Grain

Cordialis Msora-Kasago — Fri, 28 Aug 2015 23:29:16 +0000

Visit any Ethiopian restaurant, and you’re bound to receive a generous serving of injera, a spongy, fermented flatbread commonly found in Ethiopian cuisine.

Increasing in global popularity due to the expanding diaspora and interest in ethnic cuisines, injera is arguably one of the most recognizable African foods on the international scene. Each day, thousands of ready-made pieces are exported from Ethiopia to expats and restaurateurs in the United States, Europe and other African countries. However, it is teff — the grain from which injera is made — that is making ripples in the international health food arena and poised to rival quinoa as the top healthy ancient grain.

Grown by both smallholder and commercial farmers in Ethiopia and some parts of Eritrea, teff is a relatively low-risk, sustainable grain that thrives in both wet sands and dry desert conditions. A staple in many Africans' diets, wholegrain teff is an essential source of calcium, fiber, protein and iron.

While the international food market recognizes whole-grain teff as a nutrient powerhouse, its versatility as a gluten-free grain has piqued the interest of foodies and fostered its expansion beyond East Africa. Recipes using teff as a nontraditional substitute for wheat range from gluten-free pasta and bread to cookies and porridge, and to thicken soups or add texture to salads.

In 2006, years before the rise of quinoa, the Ethiopian government sought to improve domestic food security in a country that, years before, had been plagued by severe famine. It placed an embargo on the exportation of teff grain and teff flour, both which played an important role in overall diet quality. Only cooked teff products (such as injera) could be exported. Despite the ban, traditional practices of growing teff could not meet the demands of the growing population and prices continued to increase.

Although Ethiopia is the largest producer by volume, the embargo has prevented the country from benefitting from the international teff trend, and most of the teff found in U.S. stores is from non-indigenous sources, such as U.S., India, Canada and the Netherlands.

Recognizing the opportunities teff can bring and to obtain much needed foreign currency to improve the overall infrastructure of the country and advance traditional farming procedures, the Ethiopian government lifted the embargo and implemented a pilot program to export teff. The first shipments of Ethiopian teff are projected to begin in January 2016.

In order to safeguard the grain for locals, the pilot will start with 48 commercial farmers commissioned to grow the crop while adhering to strict international standards. Once harvested and milled, the entire product from these farms is projected to represent less than 1 percent of the country’s overall teff production.

The remaining teff will continue to be made available to Ethiopians. Outside of commissioned farms, the ban on teff exportation will continue. As the pilot proceeds and overall teff production improves, the country plans to gradually increase the allotment for exports.

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Sosaties

Cordialis Msora-Kasago — Wed, 29 Apr 2015 04:41:55 +0000

Sosaties

This popular South African kebab is commonly served at braais, or barbecues. Meat seasoned in a spicy apricot-curry marinade is skewered with apricots and onions before being cooked on a hot grill. Although traditionally made with lamb, sosaties are equally delicious with other protein sources, such as chicken, beef and tofu.

See more “Feast on Fruit” recipes!

Developed by Cordialis Msora-Kagano, MA, RDN

Ingredients

3 tablespoons apricot preserves
1 tablespoon white wine vinegar
4 cloves garlic, peeled and crushed
1 teaspoon ginger, crushed
1 tablespoon curry powder
1 teaspoon turmeric
2 crushed bay leaves
8 ounces dried apricots
1 pound leg of lamb, cut into 1-inch cubes
2 large red onions, cut into 1-inch cubes
Wooden or metal skewers

Directions

Combine apricot preserves, white wine vinegar, garlic, ginger, curry powder, turmeric and bay leaves in a bowl and mix. Add the lamb and marinate for at least 24 hours.
Soak dried apricots in water until soft and plump. If using wooden skewers, soak them in water for 20 to 30 minutes prior to using. Drain and discard the water used for soaking. If using metal skewers, spray lightly with cooking spray.
Thread the lamb on skewers, alternating with apricots and onions. Use four cubes of meat per metal skewer; use two cubes of meat per wooden skewer.
Cook over hot coals or high heat (425°F to 450°F) until cooked through. Serve hot. Serves 4.

Nutrition Information

Serving size: 1 metal skewer or 2 wooden skewers

Calories: 317; Total fat: 6g; Saturated fat: 2g; Cholesterol: 66mg; Sodium: 61mg; Carbohydrates: 46g; Fiber: 6g; Sugars: 35g; Protein: 24g; Potassium: 1,044mg; Phosphorus: 224mg

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Doro Wot

Cordialis Msora-Kasago — Mon, 02 Mar 2015 23:43:56 +0000

Popular in the East African country of Ethiopia, doro wot is a dish with a wonderful blend of peppers and aromatic spices. Although ground spices can be used, the whole spices present a much more robust flavor.

Don’t let the long ingredient list and preparation time deter you; this dish is well worth the effort. Traditionally served with other wot and a vegetable salad on injera — a fermented teff bread — doro wot is just as delicious over naan or chapatti bread, tortillas or rice.

Ingredients
Berebere Spice Mixture
6 green cardamom pods
1 teaspoon cumin seed
¾ teaspoon fenugreek seeds
¾ teaspoon peppercorns
4 cloves
3 teaspoons coriander seeds
2 tablespoons red pepper flakes
1 teaspoon garlic powder
2 tablespoons cayenne pepper
3 tablespoons paprika
1 teaspoon salt
¼ teaspoon nutmeg
1 teaspoon ginger
1 teaspoon cinnamon
1 teaspoon turmeric
½ teaspoon all spice

Wot
1 chicken (5 pounds), cut into pieces (legs, thighs, breasts, etc.)
Juice of 2 limes
2 pounds red onion
3 tablespoons unsalted butter or Niter Kibbeh (Ethiopian spiced butter)
1 tablespoon ginger, crushed
2 tablespoons garlic, chopped
½ cup red wine
4 medium eggs, hard-boiled and peeled
Water as needed

Directions

Remove seeds from cardamom pods and either discard or save the pods. Combine cardamom seeds with cumin, fenugreek, peppercorns, coriander seeds and red pepper flakes. Heat in a dry skillet over low to medium heat until lightly toasted. Allow to cool.
Add cloves and grind in spice or coffee bean grinder. Combine with remaining spices and mix well.
Remove skin from chicken and marinate in lime juice. Set aside for later use.
Place onions in food processor and pulverize to a thick liquid. Simmer onions in dutch oven, stirring frequently. When all the liquid from the pulverized onions has evaporated add the butter, cover and allow to simmer for 2 minutes.
Add the ginger and garlic and allow to simmer for another 2 minutes.
Add 5 tablespoons of the berebere, stir well and allow to simmer for 15 minutes. Add a small amount of water if needed.
Add the cut chicken and wine and bring to a slow simmer. Cover and continue simmering for 45 minutes. The chicken should release enough fluid to cook itself but water can be added if necessary.
Cut 4-6 slits in the boiled eggs, place in the cooked wot and simmer for another 5 minutes.
Remove from heat and let stand for 10 minutes before serving.

Nutrition Information

Serving size: 6 ounces
Serves 12

Calories: 327; Total fat: 14g; Saturated fat: 5g; Cholesterol: 175 mg; Sodium: 252; Carbohydrates: 10g; Fiber: 2g; Sugars: 3g; Protein: 38g; Potassium: 517mg; Phosphorus: 331mg

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Roasted Red Pepper Peri-Peri Marinade

Cordialis Msora-Kasago — Tue, 06 May 2014 00:34:06 +0000

Ingredients

1 large red bell pepper
1 1/2 teaspoons olive oil
6 cloves garlic
2 tablespoons sun-dried tomatoes, chopped
1 teaspoon peri-peri* spice, ground (use less for milder flavor)
1 tablespoon fresh oregano, stems removed
3 tablespoons white wine vinegar
1 1/2 tablespoons lemon juice
2 tablespoons lime juice
1 teaspoon olive oil
1 teaspoon salt
8 6-ounce chicken breasts

Directions

Preheat grill to 450°F.
Wash pepper, split open, remove the seeds and white membranes. Drizzle lightly with ½ teaspoon olive oil. Place skin up on a tray and roast until slightly charred. Then remove the pepper and let it cool.
Place garlic on tray and roast until soft and aromatic. Set aside to cool.
Combine all ingredients in a food processor and puree to a thick paste. Add marinade to chicken. For best flavor, marinate overnight.

Cooking Note

Peri peri peppers, also known as African bird’s eye chilies, are a popular ingredient in African cooking. Cayenne pepper is a suitable substitute.

Nutrition Information

Serves 8 (Serving size : 1 tablespoon)

Calories 82; Total fat 9g; Sat. fat 1g; Chol. 12mg; Sodium 55mg; Carb. 1g; Fiber 0g; Sugars 0g; Protein 0g; Potassium 23mg; Phosphorous 7mg

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10 African Recipes to Try in 2014

Cordialis Msora-Kasago — Fri, 07 Feb 2014 20:37:22 +0000

Although African cuisine is among the most diverse, it remains relatively unexplored. With food trends indicating increased interest in ethnic foods, I asked my friends on social media to help me compile 10 dishes someone new to African food should try this year. The result was a delicious mix of favorites.

Jollof Rice. Undoubtedly the most popular rice dish on the continent. Jollof is a delicious blend of tomatoes, onions, rice and peppers for a dash of heat. Although rice is the preferred starch, newer versions include trendy ingredients such as millet, quinoa and couscous. Make it with Afrolems.

Seswaa. Botswana’s answer to America’s pulled pork! Chunks of beef are simmered in a seasoned onion broth before being pounded to shreds. The result is an amazingly flavorful, tender dish. Watch Freedes of My Burnt Orange make Seswaa.

Huku ne Dovi. Chicken and peanuts are a match made in heaven. Chicken pieces are stewed over low heat before tomatoes, onions and peanut butter are added to transform the dish into a scrumptious entrée. Although the name “Huku ne Dovi” is Zimbabwean, the dish is enjoyed in numerous African countries. Cook it with Thuli of Msanzi Cuisine.

Chakalaka. Believed to be the result of an amalgamation of local South African and immigrant flavors, Chakalaka is certainly the dish with a fun name. Often served at braais (BBQs), its main ingredients make it the ultimate vegan dish for any meal. Serve it like I do at your next BBQ.

Kamba wa Nazi. A taste of the African tropics. This dish hails from the Swahili-speaking countries and utilizes seafood, often fresh-caught, that is simmered in a perfect concoction of coconut milk and aromatic seasonings. Make it the Tanzanian way with Miriam of Taste of Tanzania.

Yassa. From the Sene-Gambia region of West Africa, Yassa is chicken or fish marinated in a lemon-mustard sauce before being grilled or pan-fried. The onions are sautéed and then simmered in the marinade, creating the ultimate tangy sauce. Cook it with Yeti from Afrofoodtv.

Moroccan Meatballs. Tagine pots are known for the immense flavor they impart to a dish, but it's the mix of spices in this dish that make it simply incredible. Adhis, author of Chef Afrik, advises not to serve this dish during the summer because it is “that heavy.” Savor it the Chef Afrik way.

Red-Red. Named for two main ingredients, palm oil and tomatoes, Red-Red is a popular Ghanaian dish. Black-eyed peas are added to a flavorful tomato-palm sauce and served with a side of plantain. Discover Red-Red with Fran of Betumiblog.

Bunny Chow (pictured at top). Street food, South African style! But don’t worry, no bunnies are harmed in this sinfully delicious chicken curry served in a quarter loaf of bread. Skip the chicken and add chickpeas for an out of this world vegan dish. Chow down with Cooksister’s Jeanne.

Mopane Worms. Your African experience would not be complete without a taste of the environmentally responsible mopane worm. Whether sautéed with a sauce or pan fried with hot chili peppers and lime, mopane worms can be the sustainable protein for your meal or post-workout snack. I dare you to find them and try them! Munch on them with Zimbokitchen’s Rumbi.

Not much of a cook? We've got you covered! Due to the expanding diaspora, the number of African restaurants worldwide is increasing. Stop by a local eatery and experience the many tastes of Africa.

“Karibuni!” (Swahili invitation to join in a meal.)

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Fast Food in Africa: An African Dietitian’s Perspective

Cordialis Msora-Kasago — Thu, 05 Dec 2013 18:13:15 +0000

When I heard about multinational fast food companies expanding throughout Africa, I was ready to protest. Much like the rest of the world, obesity is on the rise in Africa and, as a registered dietitian who has seen the negative contributions of fast food on the health of the American people, I shuddered at the thought of similar health effects creeping across the continent. Unfortunately for me, I was a lonely picketer. When a hamburger chain opened its doors in southern Africa, the decision makers showed their enthusiasm by standing for hours in a line that extended for blocks.

Why is fast food becoming popular in Africa?
Due to rapid urbanization, Africa has been termed “the next frontier.” Beyond the sheer intrigue and curiosity of western food, those that waited in line were reflective of a new workforce rising and the consequent increase in disposable income. As I scanned through social media images of the new restaurant, I noticed large numbers of women. Two decades ago, many of them would have been stay-at-home mothers. However, urbanization has encouraged them to give up traditional care-giving roles for improved income opportunities. Their employment translates into decreased meal preparation time and, if no help is available, fast food becomes the best option for quick, cheap, convenient meals. In some instances, this ability to regularly purchase fast food is a status envied by neighbors — an inequitable trade-off for time spent away from family.

So what’s a continent to do?
I would be amiss if I did not recognize some of the economic opportunities the fast food industry brings. Although low, it provides wages for unskilled laborers who would otherwise be unemployed. For nations dependent on tourism, it indirectly promotes a surge due to recognizable brands readily available to serve tourists. Finally, for local governments, it is a source of tax revenue.

The benefits of these gains can only be substantiated with time. As a dietitian I am a proponent of prevention; If given the opportunity to sit with executives from the fast food industry and the politicians that develop business regulations, I would encourage them to translate lessons learned from the western experience into positive menu development and health promotion initiatives for Africa.

I would urge them to:
1. Offer good tasting, healthier alternatives at a reasonable cost.
2. Incentivize smaller portions through reduced pricing.
3. Avoid promotion of super-sized meals.
4. Feature both healthy alternatives and smaller serving sizes prominently on the menu.
5. Empower customers to make healthier choices by making nutrition information readily available and accessible. Translate this information into relatable concepts and educate people on the consequences of dietary excesses.
6. Procure a percentage of food commodities from local small scale farmers.
7. Promote health and recreation by sponsoring non-promotional preventive health screenings and sporting events.
8. Limit the distribution of fast food restaurants in any square-mile radius, especially in the low-income, high-density areas.
9. Avoid targeted advertising directed toward children.

At the end of the day, personal responsibility has to play a role. If the education is given and healthy alternatives are offered at a reasonable price, the ultimate responsibility has to be with each individual. I find myself torn. Fast food is a by-product of much-needed industrialization, and yet its impact may contribute to a reversal of the very gains we are trying to achieve. If Africa follows along the path of the west, her workforce and future generations will be burdened with obesity related chronic diseases. With the distressed, poorly funded health care systems currently in place, how will the continent cope?

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