I lived on three continents by the time I was four and have traveled to over 50 countries.  After almost dying in 1997 from Crohn's Disease (an autoimmune disorder affecting the gastrointestinal tract), I've been obsessed with transforming recipes from around the world into healthier anti-inflammatory dishes.  When I had the yoga studio in Harlem, one of my favorite things was hosting cooking classes.  Join me for A Taste of East Africa.  The main course is from Kenya where my father taught for many years and the dessert offers a touch of Malawi.  I look forward to cooking with you!   - Terri 

MENU

Ndengu (Curry Mung Bean Stew)

Chapati (Bread)

Mbatata (Sweet Potato Cookies)

Ingredients: Green mung beans, extra virgin olive oil, red onion, fresh ginger, garlic, carrots, cilantro, coconut milk, ground cumin, ground turmeric, ground cinnamon, ground ginger, ground black pepper, sea salt, green bell pepper, tomatoes, tomato paste, sweet potato, coconut flour, coconut oil, arrowroot or tapioca flour, unsalted vegan butter, plant-based milk (e.g., coconut, almond, oat), date syrup, baking powder, gluten-free flour, raisins.  Optional: Garam masala, brown rice, choice of greens (e.g., spinach, kale), and coconut aminos.

Kitchen equipment: Large pot with lid, large heavy-bottomed skillet, large mixing bowl, small bowl, chef's knife, stirring spoons, cutting board, cookie cutter (optional - heart-shaped, if possible), cookie sheet, cookie rack for cooling, and serving dish.

Food, stories, music, community, and even a simple Swahili language lesson.  Are you ready to go on a journey to East Africa?  Our featured entrée is packed with flavor and nutrients, and everything is gluten-free and vegan.  Mung beans are one of the best plant-based sources of protein. They’re rich in essential amino acids, antioxidants, and nutrients that may help reduce blood pressure, LDL cholesterol levels, and heart disease risk.  When soaked, they are also easier to digest than many other beans.  In Kenya, there are a lot of people with ancestry from India and that has had a strong influence on the food.  Mung beans can be purchased online if you don't find them at your regular supermarket or a local Indian grocery store.   Garam masala is optional if you want to add an additional kick to the stew. 

This is actually one of my favorite meals so I'm delighted to share it with you.  Most of the time, I have it with brown rice but every so often I make Chapati to dip into the stew so I've included that recipe.  The stew provides a good base to get creative so feel free to substitute other vegetables.  I usually put it on top of greens like spinach or kale, and add zucchini right at the end.  If you don't eat nightshade vegetables like me, you can omit the tomatoes, tomato paste, and green bell pepper.  To give it a little boost, I add coconut aminos.  That, of course, is optional.  The cookies are also a delicious nutrient-packed treat and highly requested in my family... even by my brother who does not usually gravitate to healthy food.  If you have a heart-shaped cookie cutter you can make them in the traditional shape.  If not, you can shape the cookies any way you like and they will still be delectable. 

The three-hour class will take place on Saturday, April 27, 2024 from 3:00pm - 6:00pm EST.  It will be on Zoom which allows you to ask questions as we cook.  Register early to be prepared and to secure a spot.  The recipes will be emailed to you after registration so you can shop ahead of time and email any questions about ingredients and substitutions.  Prep work details will also be emailed so you can keep up with the flow of the class.  I'll even send links with sample East African music you can play while we cook.  Since I want the session to be accessible and fun, the price is per device so feel free to turn it into a party and invite family or friends to join you and share a meal at the end.   After all, cooking is really about community and love.  I look forward to seeing you in the kitchen!