Ingredients

• 1 ½ lbs. chicken breast – cut into 1¼ inch cubes
• 4 bay leaves
• 1 medium onion – to liquidize
• 1 green bell pepper – cut into 1 inch pieces
• 1 yellow onion – cut into 1 inch pieces
• 6 tablespoons olive oil
• Juice of ½ lemon
• ¼ tsp black pepper

Directions

1. Preheat oven 350 degrees:
2. Liquidize one onion in the blender with the oil, lemon, and black pepper.
3. Add the bay leaves to the mixture and then marinate the chicken in this mixture in the refrigerator for at least ½ hour.
4. Thread pieces of chicken, green pepper and onion on the skewers alternating the pieces.
5. Bake in the oven for about 15 minutes and then place on a stove top griddle drizzled with olive oil to finish the cooking process reaching a beautiful caramelized golden color.
6. These kebabs can also be cooked over glowing embers brushed with the remaining marinade.

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Ingredients

• 2 cups red wine
• 2 tsp. dried oregano
• 2 tsp. ground cumin
• 2 tsp. kosher salt, plus more to taste
• 1 tsp. dried thyme
• ½ tsp. ground cinnamon
• 6 cloves garlic, smashed
• 2 lbs. pork shoulder, cut into 1 ½” cubes
• Freshly ground pepper, to taste

 For the yogurt sauce                 

 1 cucumber (about 12 oz.)

• 1 ½ cups yogurt
• ½ cup chopped fresh mint leaves
• 2 tbsp. extra-virgin sesame oil or extra-virgin olive oil
• 2 cloves garlic, finely chopped
• Kosher salt, to taste

For the garnish

• 4 scallions, thinly sliced on the diagonal
• 1 cup flat-leaf parsley leaves, roughly chopped
• 4 pita breads, warmed

Directions

1. Whisk together the wine, oregano, cumin, salt, thyme, cinnamon, and garlic in a large bowl. Add the cubes of pork and toss well to combine.
2.  Cover the bowl with plastic wrap and set aside to let marinate at room temperature for at least 2 hours or in the refrigerator overnight.
3. Meanwhile, make the yogurt sauce: Trim the ends off the cucumber and peel it. Cut the cucumber in half lengthwise.
4. Using a small spoon, scrape out and discard the seeds from each half. Finely chop the cucumber and transfer it to a medium bowl. Stir in the yogurt, mint, oil, and garlic, and season with salt.
5. Cover the sauce with plastic wrap and refrigerate until ready to use. The sauce can be made ahead and refrigerated for up to 1 week.
6. Arrange an oven rack 7-8″ from the broiler element and heat broiler. Remove the pork from the marinade (reserve marinade), thread the cubes onto 4 metal or wooden skewers, and arrange on a foil-lined baking sheet.
7. If using wooden skewers, make sure to cover the ends completely with the pork cubes, to prevent the skewers from burning.
8. Season the pork with salt and pepper. Pour the marinade into a small saucepan and bring to a boil.
9. Broil the kebabs, generously basting with the marinade occasionally, until browned on all sides and cooked through, 20-25 minutes.
10. Alternatively, the kebabs may be cooked over a medium-hot grill for the same amount of time.
11. Arrange the skewers on a platter and scatter the scallions and parsley over them. Serve with the yogurt sauce and the pita.

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Ingredients

For the coating

¾ cup lightly packed fresh flat-leaf parsley leaves

• ¾ cup fresh breadcrumbs (from 3 slices of bread, crusts removed)
• ½ cup lightly packed fresh mint leaves, plus whole sprigs for garnish
• Finely grated zest of 1 lemon
• 1 garlic clove
• 1/3 cup extra-virgin olive oil
• ½ teaspoon coarse salt

For the lamb

1. 1 eight-rib frenched rack of lamb (1½ to 1¾ pounds), chine bone removed –for easier carving.

1. Coarse salt and freshly ground pepper.

Olive oil

1 tablespoon plus 1 teaspoon plain Greek-style yogurt

Mint jelly, for serving (optional)

Method

1. Heat oven to 400 degrees.
2. Let lamb rest at room temperature 1 hour, covered with plastic wrap.
3. Place parsley, breadcrumbs, mint leaves, lemon zest, garlic, olive oil, and salt in a food processor and pulse to combine, scraping down sides of bowl as necessary; set aside.
4. Trim all but ¼ inch fat from lamb, then pat dry with paper towels. Season all over with salt and pepper.
5. Heat a large (12-inch) saute pan over medium-high heat until hot, then add enough oil to just coat the bottom of the pan and heat until shimmering.
6. Place lamb in pan fat side down, and sear until browned, 2 to 3 minutes per side. Remove lamb from pan and let cool 10 minutes. Pour off excess fat from pan.
7. Use an offset spatula to spread yogurt evenly over browned (fat) side only, then top with breadcrumb mixture, pressing gently with your fingertips to adhere.
8. Return to pan, coated side up. Roast until an instant-read thermometer registers 125 degrees (for medium-rare) when inserted through the eye (or midpoint of one side) of the rack, 18 to 24 minutes.
9. Let rest 10 minutes to allow temperature to rise and juices to redistribute.
10. Slice rack between bones and serve, with mint jelly if desired, and garnished with mint sprigs.

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This watermelon feta salad recipe is a combination of juicy watermelon and fragrant cheese – great for a cookout or side dish.

Ingredients

• 6 cups cubed watermelon
• 1 cup crumbled feta cheese
• ¼ cup thinly sliced red onion
• ¼ cup chopped fresh mint
• ¼ cup fresh lime juice
• 1 tbsp extra-virgin olive oil

Directions

1. Combine watermelon, feta cheese, red onion, and mint in a large bowl.
2. Pour the lime juice and olive oil over the watermelon mixture and toss gently to coat.
3. Serve immediately.

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Everybody needs to save time in this busy environment will in today. When it comes to kitchen duties a little more easiness is what one needs in order to stay organized and save time.

Here is how one can stay organized, save time and make life easy in the Kitchen:

1. Speed up ripening

Be a total magician and morph a banana from green to yellow or a peach from crunchy to juicy all with the help of a paper bag. When fruit is tossed into the bag, concentrated ethylene gas helps it ripen faster.

2. Slow down rotting

Store tomatoes stem end down to keep them from rotting as quickly. This prevents air from entering and moisture from exiting the scar where the tomato once attached to the vine. Storing them at room temperature rather than in the fridge also makes them last longer.

3. Give bananas a longer life

Keep bananas fresher, longer by wrapping the end of the bunch with plastic wrap. Better yet, separate each banana. The plastic wrap blocks ethylene gases from releasing out of the stem, consequently ripening the fruit too fast.

4. Keep potatoes white

Cover shredded or diced potatoes with cold water before cooking to prevent the spuds from turning that gross grayish/brown caused by the release of a starch that makes them oxidize. 

5. Keep cut fruit from browning

You’ve probably heard that a little squeeze of lemon juice can keep apple slices from looking unappetizing. A mixture of one part honey to two parts water works much the same to keep fruit from browning. The citric acid and vitamin C in lemon juice as well as a peptide in honey slows down the oxidation process that causes browning.

6. Prevent brown sugar from hardening

Help brown sugar stay soft and scoopable by tossing an orange peel or a slice of apple along with the sugar into an airtight container. For a quick fix, microwave brown sugar next to a small glass of water. The moisture within the microwave will help break up the block of sugar.

7. Avoid plastic wrap disasters

Had enough of wrangling plastic wrap? Store the roll in the fridge to store leftovers with less of a hassle. Chilling the wrap makes it easier to transport it from the roll to your bowl.

8. Get creative with covering food

They’re known for hair hackery, but shower caps are not limited to the bathroom. Cover leftovers with a fresh cap (right in their dishes) to keep bugs and unidentifiable particles from tainting food. They’re reusable and a helluva lot easier than repeatedly removing and replacing plastic wrap or tin foil.

9. Check if eggs are still incredibly edible

Gently place raw eggs in a bowl of cold water to see if they’ve gone bad. If the egg sinks to the bottom, it’s a-okay. If it floats the egg has seen better days. Over time, the liquid inside eggs evaporates through the porous shell, leaving a gas bubble inside. The floatier it is, the older it is. 

10. Easily scoop out squash seeds

Scoop seeds from vegetables such as squash and pumpkin with an ice cream scoop. Because the edge of the scoop is sharp, it cuts through the fibery, gooey stuff inside the squash easier than your hand or a regular spoon.

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 For the Filling

• 1 medium white onion, chopped

• 1 clove garlic, minced 2 cups mushrooms

• Cleaned and chopped 1/2 cup white wine 1/2 tablespoon olive oil 1 tablespoon fresh rosemary and or thyme Salt and pepper to taste.

For the Sauce

• 1 cup plain tomato sauce

• 1 clove garlic, minced 1/2 tablespoon olive oil 1/2 cup white wine

• 1 small head cabbage –8-10 full leaves.

Directions

1.From the head of cabbage, gently pull off 8 to 10 of the large outer leaves. Make sure to keep the leaves fully intact.

2.Bring a large pot of water to a boil and add the cabbage leaves. Reduce the heat to a simmer and let cook for about 3 to 5 minutes so that the leaves are soft, but not falling apart. Drain, and set aside.

3.Now it’s time to make the filling. In a saucepan over medium heat, warm the olive oil. Once hot, add the onion and garlic. Sautée until onion begins to soften and become transparent.

4. Add the chopped mushrooms, salt, and pepper. Cover and cook over medium heat for about 5 minutes.

5. Add the wine and continue to cook (uncovered) until all the liquid has evaporated.

6. Stir in the rosemary and/or thyme and remove the whole mixture from the heat. Set the pan aside to cool.

7. When the mixture has cooled, place it in a food processor and mix until as broken down as possible. Set aside for assembly. If you don’t have a food processor, just try to chop up the mixture a bit more.

8. Now it’s time to make the sauce. In a separate saucepan over medium heat, warm olive oil. Add garlic and cook for 30 seconds.

9. Add the tomato sauce and stir.

10. Reduce the heat to low, and add the wine. Let simmer so the mixture begins to thicken, about 10 minutes. Now it’s time to fill the rolls: Lay the cabbage leave out on a flat surface.

11. Take about 1 tablespoon of the mushroom mixture and place about 1-2 inches from one edge of each leaf. Fold in the sides, and roll up the leaves with the filling—as you would a burrito, forming a compact stuffed cabbage leaf.

12. Continue with the remainder of the leaves until the mushroom mixture runs out.

13. Each roll, seam-side down, into the saucepan with the tomato sauce. Use a spoon to drizzle some of the sauce over the top of the rolls.

14. Cover, and let the rolls simmer in the tomato sauce for about10 minutes, or

until heated through. Serve and enjoy!

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Weekend arrives when all that energy has been drained. A healthy, easy, and comforting meal is the perfect thing to boost energy and morale among Rwandans.

Taking the “fried” out of the “fried rice,” this vegetable -and-protein-packed meal makes the perfect end-of-week meal.

Veggie “Fried” Rice

Ingredients

• 1 zucchini, cut into bite sized pieces

• 1-handful cherry tomatoes, halved

• 1 can low-sodium black beans, rinsed

• 2 cups cooked rice

• ½ cup chicken or vegetable broth

• 4 eggs

• Your choice of cheese (shredded cheddar or Parmesan work well!)

• 1 teaspoon of olive oil

• Salt and Pepper

Instructions

1. In a large frying pan, sauté zucchini, tomatoes, beans, and rice in the olive oil. Season with salt and pepper to taste.

2. When the rice begins to stick, add broth and cook until tomatoes wilt and the zucchini begins to brown, about 5-7 minutes.

3. While the rice and vegetables cook, prepare the eggs in a separate nonstick pan in your favorite preparation— scrambled, sunny side up, or poached work well!

4. Serve rice mixture in bowls, and top with eggs, cheese, and some fresh ground pepper.

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As Rwanda is working around the clock to increase its revenues especially in tourism sector that happens to be the largest revenue earner in the recent past, more hotels and restaurants are what the country needs to complement the strategy.

The country has incidentally embraced yet another luxurious hotel— Accord Hotel that is best at giving you the feel of Canadian atmosphere and Relaxation reigning amid the beautiful view Kigali city.

The newly opened hotel is located in the vicinity of The Ministry of Justice, Rwanda Development Board (RDB), The Parliament and convention center, which is currently under construction.

Elegant contemporary bed and breakfast rooms range from $69 for singles and going up from there.

Hotel amenities include Spa, Restaurant which under the name “OC pub and grill”, conference room, free wifi, in all rooms, fridges, high tech TVs for sports and music fans as well as kitchenettes in some of the rooms enabling you to enjoy monthly rent.

While overlooking the town view, Accord brings a refreshingly Canadian experience to Rwanda. Conveniently located just 10 minutes drive from Kigali International Airport.

The hotel Managing Director, Mebs Kara, said since inception in March 2014, the hotel is already receiving international and local clientele whose number keeps growing with time, despite the tight competition on the market.

“Am optimist due to the fact that my restaurant is a “one stop shop kind of menu” serving all kinds of dishes one can think of, all you have to do is just name it,” Kara said.

Dining at OC is a truly international experience, exciting to the palate, sticking to Canadian food including other cuisines such as Mexican, Continental and Italian among others.

At OC you can enjoy the best Pizza in town at 4900frw regular and the only restaurant in Kigali, which has introduced Nachos, costing at 3900frw for vegetarian and also Nachos with chicken or beef going at 5400frw respectively.

You can as well go local with a special lunch buffet costing only at 3900 that includes soup, four different kinds of salads, ten hot items, accompanied by fish, chicken and beef as well as three to four kinds of desserts.

Kara is also the former Managing Director at Orange Courts Café, Bar and Grill in Kacyiru, offering International continental cuisine comprised of a bit of American, Chinese, Mexican, Rwandan local food.

For that special day, Accord hosts corporate parties, wedding receptions and birthday parties where a free meal is offered to the birthday person among others.

The serenity around bungalows at Accord gives the comfort and privacy to couples as well as those hosting private meetings.

Kara said the hotel offers excellent service due to the qualified and talented staff.

“Here you are assured of good customer care to your full satisfaction accompanied with perfect hygiene to the level of North American standards,”

Kara said.

”Be assured of a smile on your face as you enjoy Accord hotel services.”

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Leafy foods have numerous health benefits

What is the healthiest food in the world? Is it meat, or milk? Surprisingly, no.

According to scientists, the foods that have the most nutrition for their weight are leafy greens like spinach, lettuce and cabbage.

These leafy greens provide the body with important vitamins and minerals like calcium, which is good for bones and teeth, and Vitamin C, which helps keep your hair and skin healthy.

Greens also have a lot of fibre, which keeps you feeling full after a meal and helps prevent certain diseases like diabetes.

Eating lots of leafy greens can even help you live longer. One study of 1,500 men found that those who ate 60 grams of vegetables daily lived longer than those who ate less than 20 grams of vegetables daily.

With all these benefits, scientists say it is best to eat five helpings of vegetables like leafy greens daily.

Greens already have a place in the typical Rwandan diet with dishes like isombe (cooked cassava leaves), but some Rwandans avoid greens because they don’t know how nutritious they are. Many Rwandans eat meals of just beans and potatoes or cassava, avoiding the vegetables because they don’t realize they are essential to good health.

Things are beginning to change though. As part of the government’s ongoing 1000 days campaign to eradicate malnutrition, people are being encouraged to plant gardens, and eat more vegetables and greens in general.

Here are three ways you can improve your own health by fitting more greens into your daily diet:

1. Start your meal with a salad. To make sure you get in your greens before you become full, you can eat a small salad before you start on the rest of your meal. A salad doesn’t have to be fancy. Try a mixture of spinach and tomato with a dressing of olive oil and vinegar.

2. Add it to foods you would normally eat. Try adding some greens into the foods that you already eat often. Instead of just dining on potatoes and beans, add some isombe. Mix some chopped spinach in with your rice, or add it to a soup with other vegetables. You can also use greens as a topping on your sandwich, or scatter them on top of pizza.

3. Hide your vegetables. If you don’t like the taste of greens, you can still eat them. Try sneaking them into food. You can easily blend a couple leaves of spinach into a fruit smoothie, or mix some chopped greens in with meat sauce used for pasta without any effect on the taste.

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Chicken in creamy gravy

Ingredients

• 4 boneless skinless chicken breast halves (4 ounces each)
• 1 tablespoon canola oil
• 1 can (10-3/4 ounces) condensed cream of broccoli soup, undiluted
• 1/4 cup fat-free milk
• 1 tablespoon minced fresh parsley
• 2 teaspoons lemon juice
• 1/8 teaspoon pepper
• 1/8 teaspoon Worcestershire sauce
• 4 lemon slices
• Hot cooked spaghetti, optional
• Additional minced fresh parsley, optional

Directions

1. In a nonstick skillet, cook chicken in oil until golden brown on both sides.
2. In a large bowl, combine the soup, milk, parsley, lemon juice, pepper and Worcestershire sauce. Pour over chicken.
3. Top each chicken breast with a lemon slice. Reduce heat; cover and cook for 5 minutes or until a thermometer reads 170°. Serve with spaghetti if desired.
4. Sprinkle with additional parsley if desired

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This salad has a unique contrast of textures and flavors. Tiny bits of sautéed pork are a rich counterpoint to the crunchy bite and sour taste of green mangoes.

Since green mangoes are not always available, tart green apples may be used in their place.

Ingredients

• 2 large green mangoes or 3 tart green apples such as Granny Smith
• 1 tablespoon fresh lime juice
• 1 tablespoon vegetable oil
• 1/4 pound finely chopped pork
• 1 tablespoon Thai fish sauce
• 1 1/2 teaspoons sugar
• 1 fresh small red chili pepper, seeded and chopped
• 1 teaspoon dried shrimp powder, optional
• 2 tablespoons chopped dry-roasted peanuts
• 1/2 red onion, thinly sliced
• 1 tablespoon fried shallot flakes, optional
• 1 tablespoon fried garlic flakes, optional

Directions

1. Peel and pit the mangoes or peel and core the apples. Cut into thin half-moon slices and place in a large bowl. Sprinkle with the lime juice, toss gently to mix and set aside.
2. Place a wok over medium-high heat. When it is hot, add the vegetable oil.
3. When the oil is hot, add the pork and stir-fry, breaking up any lumps, until it is no longer pink, about 1 minute.
4. Stir in the fish sauce, sugar, chili, shrimp powder –if using and peanuts; mix well. Spoon the mixture onto a paper towel-lined plate and let drain and cool.
5. Add the cooled pork mixture to the mangoes or apples along with the red onion. Toss gently, cover and chill.
6. Transfer the chilled salad to a serving plate. Sprinkle the fried shallot and or garlic flakes over the top, if desired and serve.

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Active Time:  20 Minutes

Total Time:  2 Hours 10 Minutes

 Ingredients

For the Candied Pecans

• 1 cup sugar
• 1 cup water
• 8 ounces pecan pieces
• For the Passion Fruit Vinaigrette:
• 3 tablespoons rice vinegar
• 6 tablespoons olive oil
• 1/2 cup peeled and pureed passion fruit or 1/2 cup *reduced passion fruit juice
• 1/8 teaspoon scotch bonnet pepper, seeded and diced or 1/8 teaspoon jalapeno pepper, seeded and diced
• 1/2 teaspoon sugar
• salt and freshly ground pepper

For the Salad

• Juice of 2 oranges
• Juice of 1 lemon
• Half of a 7.8-ounce can (4 stalks) hearts of palm, drained and thinly sliced on the bias
• 1 firm ripe mango
• 1 pound baby field greens or mesclun mix, washed and dried
• 1 bunch of fresh mint, leaves removed

Directions

1. To prepare the candied pecans
2. Preheat oven to 300 degrees F. In a small saucepan, over medium heat, dissolve the sugar in the water. Add the pecans, over medium-high heat bring to a boil then reduce the heat to low.
3. Gently simmer for 30 minutes and strain off the liquid. Place the drained pecans on a baking sheet, lined with parchment paper, and bake for 20 to 25 minutes or until the pecans are crispy. Set aside to cool.

To make the vinaigrette

1. Place all of the ingredients, except the salt and pepper, in a jar or plastic container with a tight-fitting lid. Close the top and shake vigorously until the dressing looks creamy.
2. Season to taste with the salt and pepper and set aside until ready to use. If the dressing separates, just shake vigorously before using.

To prepare the salad

1. In a medium bowl, mix the orange and lemon juice together. Add the sliced hearts of palm and set aside for 1 hour.
2. Cut the flesh of the mango away from the broad oval pit, then with a paring knife, peel the skin from the mango.
3. Thinly slice the flesh, transfer it to a plate, cover, and refrigerate until ready to use.

To finish the salad

1. Place the greens and mint leaves in a large mixing bowl. Drain hearts of palm from the juice, discarding the liquid then add them to the greens.
2. Add the mango slices, pour the dressing over the salad, and toss gently. Divide the salad between 6 to 8 salad plates and garnish with the candied pecans.
3. To make reduced passion fruit juice— Place 1 cup passion fruit juice in a small saucepan and over medium-high heat reduce down to 1/2 cup.

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Along with mangos and bananas, avocados are one of the fruits that thrive in Rwanda. They are extremely easy to cut up and place alongside a meal, or just use as a snack.

Avocados are mostly eaten plain, and they taste good that way. But there are also many other ways that the versatile avocado can be eaten.

If you are an avocado-lover, or if you are growing tired of using it as just a garnish, here are ten new ways you can make use of this vitamin-filled fruit!

Use it on toast

Mashed avocado makes an easy, tasty replacement for butter or jam on your morning toast. Just add some salt and pepper, a little bit of oil, and you’re good to go!

Recipe: http://www.thekitchn.com/avocado-toast-simply-the-best-123515

Put it on pasta

Avocado can also make an easy, healthy pasta sauce, because it is already so creamy. Try blending some up with some garlic and oil, like in this recipe.

Grill it like a brochette

It may surprise you, but certain fruits like avocado taste great when cooked on the grill. The finished product comes out smoky and creamy—try throwing some on the next time you make brochettes or grilled fish!

Create an egg bake

Switch up the way you eat your eggs at breakfast by baking your egg into the centre of an avocado. Just cut an avocado in half, scoop out the pit, pop an egg inside, and bake for about half an hour.

Give guacamole a go

Guacamole is a traditionally Mexican food made from avocado, lime juice, cilantro and salt. It is used as a dip for chips and crisps.

Fry up avocado chips

Surprisingly, avocados can also make an interesting replacement for chips. Sliced avocado can be dipped in bread crumbs and baked in the oven to create a yummy, crispy treat.

Mix it in with rice

Rwandans often eat avocado as an accent to rice, but this fruit can be mixed in with the rice as well. Try this simple recipe for avocado rice, which can be used as a rice replacement in most meals.

Create a sweet treat

Though sweets aren’t often eaten in Rwanda, if you are craving something chocolaty, avocado pudding will do the trick. Just mix the avocado up with some cocoa and you will have a smooth, creamy dessert in no time.

Treat yourself to a face mask

Avocados aren’t only for eating. Because they have special fats in them that work to hydrate your body, you can use as a mask for your face if you suffer from dry skin.

Hydrate your hair

Because of its moisturizing qualities and the vitamins it contains, avocado can also be good for your hair. If your hair is dried out, or you want to moisturize and smooth it, try using avocado to make a one-of-a-kind hair mask.

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This simple caramelization method transforms this much maligned veggie into a knock-your-socks-off side dish or sweet snack that you won’t be able to get enough of.

Ingredients
1. 1 head cauliflower or 1 head equal amount of pre-cut commercially prepped cauliflower
2. 4 tablespoons olive oil
3. 1 teaspoon salt, to taste

Directions
1. Preheat oven to 425 degrees.
2. Trim the head of cauliflower, discarding the core and thick stems; cut florets into pieces about the size of ping-pong balls.
3. In a large bowl, combine the olive oil and salt, whisk, then add the cauliflower pieces and toss thoroughly.
4. Line a baking sheet with parchment for easy cleanup (you can skip that, if you don’t have any) then spread the cauliflower pieces on the sheet and roast for 1 hour, turning 3 or 4 times, until most of each piece has turned golden brown.
5. The browner the cauliflower pieces turn, the more caramelization occurs and the sweeter they’ll taste.
6. Serve immediately and enjoy!

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Ingredients
• 6 eggs, hard cooked, cooled and diced
• 1/4 cup butter, melted
• 1/2 cup Miracle Whip
• 1/4 teaspoon salt
• 1/4 teaspoon Lawry’s Seasoned Salt
• 1/8 teaspoon garlic salt
• 1/8 teaspoon celery salt
• 1/4 teaspoon dill weed
• 16 slices bread
• Other ingredients
• 2 tablespoons onions, chopped
• 1/2 cup celery, chopped
• 1/4 cup pickle relish
• 1/2 cup green olives

Directions
1. Mix together the eggs, butter, miracle whip and seasonings.
2. Refrigerate until your ready to make your sandwiches.
3. Spread on one bread slice then top with another piece of bread.
4. If you’d like here are a few other ingredients you could add.
5. You can add the onions and celery and not use the relish or olives which may offer a different taste.

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Ingredients
• 3 lbs chicken wings, parts
• 3 beaten eggs
• cornstarch
• vegetable oil
• Sauce ingredients
• 1 cup chicken broth
• 2 chicken bouillon cubes
• 1/2 cup catsup
• 1 1/2 cups sugar
• 3/4 cup vinegar
• 2 tablespoons soy sauce
• 1 pinch salt

Directions
1. Heat 1/2″ of oil in frying pan.
2. Dip chicken parts first in eggs and then in cornstarch.
3. Brown both sides in hot oil.
4. Place in single layer in large baking dish.
5. Heat sauce ingredients in pan until sugar and bouillon cubes have melted.
6. Pour sauce over chicken pieces in dish.
7. Bake in 375° oven for 45 min to 1 hour.
8. Turn over wings 1/2 way through cooking time.

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Ingredients
• 2 teaspoons oil
• 2 onions, chopped
• 3 cloves garlic, minced
• 1 lb lean ground beef
• 3/4 lb beef sirloin, cubed
• 1 (14 1/2 ounce) can diced tomatoes
• 1 can dark beer
• 1 cup strong coffee
• 2 (6 ounce) cans tomato paste
• 1 can beef broth
• 1/2 cup brown sugar
• 3 1/2 tablespoons chili sauce
• 1 tablespoon cumin
• 1 tablespoon cocoa
• 1 teaspoon oregano
• 1 teaspoon cayenne
• 1 teaspoon coriander
• 1 teaspoon salt
• 4 (15 ounce) cans kidney beans
• 4 chili peppers, chopped
Directions

1. Heat oil.
2. Cook onions, garlic and meat until brown.
3. Add tomatoes, beer, coffee, tomato paste and beef broth.
4. Add spices Stir in 2 cans of kidney beans and peppers.
5. Reduce heat and simmer for 1 1/2 hours.
6. Add two remaining cans of kidney beans and simmer for another 30 minutes.

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The traditional Rwandan diet, with its focus on vitamin-rich beans and heart-healthy starches like cassava and sweet potato, is actually incredibly good for you.

What isn’t good for your body and health are some of the Western-style foods that have been adopted by Rwandans over the years. Some of these foods claim to be healthy, but although they do have some vitamins and minerals, they might not be as good for you as you think.

So how do you tell which is which? Here is a list of some common foods that many people think are good for you—but actually might not be so good.

Diet sodas

This one may be obvious to some, but not so obvious to others. Diet sodas like Coca Cola Zero have no calories or sugar, so they must be good right?

Surprisingly, no. Diet sodas have no nutrients whatsoever—instead, they are full of artificial sugar and other artificial ingredients which can be bad for your body. And even though they don’t have any sugar, one study found that diet soda increases the risk of developing diabetes by as much as 22 per cent!

What to drink instead?

Decide whether you want something sweet, or if you are just thirsty. If you’re thirsty, water is probably the best option. If you have a craving for something sweet, try some tea.

White rice

White rice is one of the staple foods of Rwanda. You mix beans in with it, you spoon vegetables overtop it, and you use it to soak up gravy. Yet studies have shown that white rice might not be the most healthy choice.

This is because white rice is digested in the body in the same way as sugar. This means when you eat white rice, your blood sugar rises. High blood sugar contributes to diabetes. In fact, one study found that those who eat white rice five times a week had an increased risk of type 2 diabetes.

What to eat instead?

A healthier alternative is to eat brown rice instead of white. Because brown rice has not been changed from its natural form, it has nutrients that white rice doesn’t have. These include fibre, and minerals like magnesium and potassium.

 Fruit juice

Fruits like mangos and bananas are known to be health powerhouses, full of good-for-you vitamins and minerals. These nutrients are still found in fruit juice, but all the fibre from the fruit has been removed. This means that instead of filling you up, fruit juice just provides a dose of sugar to your system.  According to researchers, because fruit juice has such a high sugar content, it may be just as bad for you as sugar-filled sodas.

What to eat instead?

A better choice is just to eat the fruit itself—the whole fruit will fill  you up because it has the fibre not present in fruit juice.

Chips

Another Rwandan staple is Irish potatoes fried into chips, sometimes with a side of mayonnaise. On the surface, this seems like a healthy dish. Potatoes are a good source of fibre, vitamin C, and potassium. But when they are fried, many of these important nutrients are lost.

Using oil to fry a food also makes it unhealthy. Many oils have trans fats, which contribute to conditions like heart disease, diabetes, and obesity.

What to eat instead?

A better-for-you alternative is to eat potatoes cooked without the deep-frying. Boiled or baked potatoes provide your body with the nutrients it needs, and can taste just as good as chips.

Low-fat dairy products

Although most Rwandans continue to eat full-fat milk, cheese and yoghurt, low-fat products like milk are still on the supermarket shelves. The thinking used to be that fat was bad, so removing the fat from dairy was good, but this isn’t actually the case.

That’s because many of the vitamins and minerals found in milk are fat-soluble. This means our body needs fat to be able to use them. Thus, if you drink milk with no fat, your body won’t be able to use the calcium and vitamins in it.

What to eat instead?

This has a simple solution. For dairy products like milk and yoghurt, stick with the full-fat version.

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Ingredients

• 1 loaf Italian bread or 1 loaf French bread or 2 large hoagie rolls or 2 large sub rolls
• 1/2 lb roast beef
• 1 white onion (thinly sliced)
• 1 green bell pepper (thinly sliced) (optional)
• 2 teaspoons garlic (minced)
• 1/2 lb provolone cheese (thinly sliced)
• extra virgin olive oil (for grilling)
• salt and pepper
• marinara sauce (optional topping) or ketchup (optional topping)

Directions

1. Heat a griddle or a large saute pan over medium-high heat.
2. When hot, cover bottom with olive oil.
3. Add the onions and bell pepper and cook, stirring, until carmelized, which will take about 6 to 8 minutes.
4. Add the garlic, salt and pepper, and cook for about 30 seconds.
5. Then, push the mixture off to one side of the griddle.
6. Add the meat to the hot part of the griddle.
7. Cook, continuously flipping the meat over and slightly chopping the meat into slightly smaller pieces with 2 spatulas, until the meat is not pink, which should take about 2 minutes.
8. Mix the meat and the carmelized onions and bell pepper together.
9. Divide into 2 portions, and top both portions with the cheese to melt.
10. If using Italian or French bread, cut the bread in half, crosswise, and slice lengthwise to open for the 2 sandwiches.
11. Hollow out some of the soft white bread part from inside and place face down on top of the meat and cheese.
12. When the cheese is melted, and with 1 or 2 spatulas, flip the sandwiches over and add topping, such as marinara sauce or ketchup, if desired, and serve immediately.

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Avocado swiss cheese and onion sandwich

Ingredients

• 2 avocados, peeled and sliced
• 8 slices swiss cheese
• 8 slices red onions (or sweet onion)
• 16 slices white bread, toasted (or whole wheat)
• 1/4 cup Russian salad dressing
• lettuce
• butter, soften

Directions

1. Lightly butter each slice of toast.
2. Apply dressing to 8 slices of toast.
3. Build sandwich with lettuce leaf, onion, cheese. Top with avocado and toast slice.

Avocado ham and old bay coleslaw sandwich

1. 2 avocados, peeled and sliced.
2. 16 slices bread (or sour dough).
3. 16 slices sliced ham.
4. 1 tsp celery seed.
5. 1-2 tbls Bleu cheese dressing, as desired.
6. 1 cup Old Bay coleslaw Old Bay Coleslaw.
7. Add celery seed and Bleu cheese dressing( if too dry for you)to slaw.
8. Place 1 slice of ham on 8 slices bread, each.
9. Apply coleslaw, followed by another slice of ham.
10. Top with second slices of bread.

Avocado, bacon and cashew sandwich

1. 2 avocados, peeled and sliced.
2. 1 lbs bacon, cooked crisp & crumbled.
3. 1/2 cup cashews, chopped.
4. 2 tbls butter, softened.
5. 2 tsp lemon juice, fresh.
6. 16 slices cracked wheat bread, (or potato bread) toasted.
7. Combine bacon & nuts.
8. Blend butter with lemon juice.
9. Spread on 8 slices of toast.
10. Sprinkle bacon mixture over toast evenly.
11. Top with avocados. Butter rest of bread and place on top of avocados.

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