COOK: 3 hours 15 minutes

3 hours 35 minutes Directions

Makes 6 servings

Ingredients

• 1 cup chopped celery
• 1 teaspoon minced garlic
• 1 (6 ounce) can tomato paste
• 2 cubes beef bouillon
• 10 cups water
• 6 whole black peppercorns
• 2 bay leaves
• 1/4 cup canola oil
• 3 pounds beef oxtail, cut into pieces
• 1 large onion, chopped
• salt and pepper to taste
• 1 (12 ounce) can kidney beans, drained
• 1/4 cup cornstarch dissolved in 1/2 cup water

Directions

1. Place celery, garlic, tomato paste, bouillon cubes, and water into a large Dutch oven; stir until the tomato paste has dissolved. Add peppercorns and bay leaves, place over medium heat and bring to a simmer.

2. Meanwhile, heat oil in a large skillet over medium-high heat. Add oxtail and cook until browned on all sides, about 10 minutes.

3. Remove oxtail from hot oil and place into Dutch oven. Pour out all but 1 tablespoon of oil from the skillet, reduce heat to medium, and cook the onion until softened and translucent, about 5 minutes; add to oxtail.

4. Reduce heat to medium-low, cover, and simmer for 2 1/2 hours. Season with salt and pepper, recover, and continue to cook until the oxtail is tender, but not falling off of the bone, about 30 minutes.

5. Remove oxtail pieces and place into a serving dish. Add kidney beans to Dutch oven and return to a simmer.

6.  Thicken with cornstarch dissolved in water, simmer for 1 minute until thickened and clear. Pour sauce over the oxtail.

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This tasty, lemony, Moroccan dish goes well with rice. Pay attention to the amount of salt as the olives are already salty.

Makes 4 – 6 servings

Ingredients

• 1 (2 to 3 pound) whole chicken, cut into pieces
• 2 tablespoons vegetable oil
• 2 onions, chopped
• salt to taste
• ground black pepper to taste
• 1/2 teaspoon ground ginger
• 1/2 teaspoon paprika
• 1 pound pitted green olives
• 1 lemon, juiced
• 2 cups water

Method

1. Heat oil in a large saute pan. Add onions, and sprinkle with ginger and paprika. Saute until onions are golden.

2. Place chicken on top of onions. Add about 1 to 2 cups of water, lemon juice, salt, pepper, and olives. Cook about 1 hour, or until the chicken is tender.

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“A delicious soup from combining the tastes of sweet potatoes, peanuts and tomatoes.”

Cook: 55 minutes

Makes 6 servings

Ingredients

• 1 tablespoon vegetable oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 2 teaspoons minced fresh ginger root
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons ground coriander
• 1/2 teaspoon ground cinnamon
• 1 pinch ground cloves
• 3 medium tomatoes, chopped
• 1 1/2 pounds sweet potatoes, peeled and chopped
• 1 carrot, peeled and chopped
• 4 1/2 cups water
• 1 teaspoon salt
• 1/4 cup chopped, unsalted dry-roasted peanuts
• 1 pinch cayenne pepper
• 2 tablespoons creamy peanut butter
• 1 bunch chopped fresh cilantro

Directions

1. Heat the oil in a large saucepan over medium-high heat. Saute the onion 10 minutes, until lightly browned.

2. Mix in the garlic, ginger, cumin, coriander, cinnamon, and cloves. Stir in the tomatoes, sweet potatoes, and carrot, and continue to cook and stir about 5 minutes.

3. Pour water into the saucepan, and season the mixture with salt. Bring to a boil, reduce heat, and simmer 30 minutes.

4. Remove the soup mixture from heat. In a food processor or blender, blend the soup and peanuts until almost smooth.

5. Season with cayenne pepper. Return to the saucepan. Whisk in the peanut butter, and cook until heated through. Serve warm topped with fresh cilantro.

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Many of us associate fiber with digestive health and bodily functions we would rather not think about. However, eating foods high in dietary fiber can do so much more than keep you regular.

It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight.

It may even help prevent colon cancer. Unfortunately, most of us aren’t eating nearly enough in our diets. By using these tips to add more fiber to your diet, you can help prevent serious disease and look and feel your best.

What is fiber?

Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.

Fiber comes in two varieties: insoluble and soluble.

Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.

Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.

Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.

The health benefits of fiber

Part of the problem may be due to the association between fiber and bathroom habits. Yes, fiber offers a healthy and effective way to stay regular.

But that’s not the only reason why we should be including more in our diets. Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and help you look and feel your best. Some of the benefits include:

Digestive health

Let’s get this one out of the way first. Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass. This can help relieve and prevent both constipation and diarrhea. Eating plenty of fiber can also reduce your risk for diverticulitis –inflammation of the intestine, hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome (IBS).

Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder (GERD) and ulcers.Heart disease. Fiber, particularly soluble fiber, is an important element of any heart-healthy diet.

Eating a diet high in fiber can improve cholesterol levels by lowering LDL (bad) cholesterol. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke. Fiber can help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.

Diabetes

A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes, eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.

There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.

Skin health. When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin.

Fiber and weight loss

As well as aiding digestion and preventing constipation, fiber adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight. Adding bulk can help you feel full sooner.

Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you eat less. High-fiber foods such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, it’s easier to cut calories.

There are other ways that a high fiber intake can aid weight loss. By regulating your blood sugar levels, it can help maintain your body’s fat-burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods.

Eating plenty of fiber can also move fat through your digestive system at a faster rate so that less of it can be absorbed. And when you fill up on high-fiber foods such as fruit, you’ll also have more energy for exercising.

Tips for adding fiber to your diet

Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Research suggests that most of us aren’t eating half that amount.

While hitting your daily target may seem overwhelming at first, the following tips can help you easily add more fiber into your diet. By filling up on whole grains, vegetables, and fruits, you can get most of the fiber you need to start reaping the health benefits.

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Protein to Strengthen Your Body and Mind

Protein is in many of the foods that we eat every day, but for something so common, it’s often a misunderstood part of our diets. Think of protein and you might think of a huge piece of steak sizzling on a grill, the latest energy bar touting to banish fatigue, or a protein shake promising to fuel amazing muscle growth.

These foods are all packed with protein, but when it comes to making the best protein choices to keep your body and mind healthy, quality is just as important as quantity. 

What is protein?

Protein is a vital nutrient required for building, maintaining, and repairing tissues, cells, and organs throughout the body. Every cell in your body contains protein and it is a major part of the skin, hair, and nails. Protein forms body chemicals, such as enzymes, that are responsible for the many metabolic processes that sustain life. When you eat protein in food, it is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy. The amino acid tryptophan influences mood by producing serotonin, which can reduce symptoms of depression and anxiety and improve overall cognitive function.

Most animal sources of proteins, such as meat, poultry, fish, eggs, and dairy, deliver all the amino acids your body needs, while plant-based protein sources such as grains, beans, vegetables, and nuts often lack one or more of the essential amino acids. However, that doesn’t mean you have to eat animal products to get the right amino acids. By eating a variety of plant-based sources of protein each day you can ensure your body gets all the protein and essential amino acids it needs. 

The health benefits of proteins

Proteins gives you the energy to get up and keep going. While too much proteins can be harmful to people with kidney disease, diabetes, and some other chronic conditions, eating the right amount of high-quality protein keeps your immune system functioning properly, maintains heart health and your respiratory system, and speeds recovery after exercise.

Proteins are vital to the growth and development of children. Eating lean, high-quality protein can help reduce your risk for diabetes and cardiovascular disease.

A diet rich in high-quality proteins can help you think clearly and may improve recall. Proteins is an essential element of a healthy, balanced diet that can improve your mood and boost your resistance to stress, anxiety, and depression.

As well as being imperative to feeling healthy and energetic, protein is also important to the way you look.

Eating high-quality proteins can help maintain healthy skin, nails, and hair.

If you’re looking to lose weight, eating high-quality protein can help you maintain lean body mass while dieting.

Keeping an eye out for the fat content is only part of differentiating between low- and high-quality sources of protein. While some processed or lunch meats, for example, can be a good source of protein and contain only limited amounts of saturated fat, many are loaded with hidden salt. Eating too much salt can cause high blood pressure and lead to other health problems.

The key to ensuring you eat sufficient high-quality protein is to include different types in your diet. Rather than relying on red meat, processed meat, and whole milk dairy products, which are also high in saturated fat, nutrition experts suggest you opt for these sources of high-quality protein:

Fish

Most seafood is high in proteins and low in saturated fat. Fish such as salmon, trout, sardines, anchovies, and herring are also high in heart-healthy omega-3 fatty acids. Experts recommend eating seafood at least twice a week as part of a balanced diet.

Poultry

Removing the skin from fresh chicken and turkey can substantially reduce the amount of saturated fat.

Beans

Beans and peas are packed full of both protein and fiber. Add them to salads, soups and stews to boost your protein intake.

Nuts and seeds. As well as being rich sources of protein, nuts and seeds are also high in fiber.

Almonds, peanuts, walnuts, cashews, flaxseed, sesame and sunflower seeds are also full of good fats that can help lower cholesterol. Add to salads or keep handy for snacks.

Low-fat dairy

Fat-free cheeses, skim milk, and Greek yoghurt all pack a lean protein punch.

Tofu and soy products

Tofu and soy are excellent red meat alternatives, high in protein and low in fat. Try a “meatless Monday” each week—plant-based protein sources are often less expensive than meat so it can be as good for your wallet as it is for your health.

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Preparation 5 minutes

Cook 25 minutes

Ingredients

• 4 skinless, boneless chicken breasts
• salt and pepper to taste
• 3/4 pound fresh mushrooms, sliced
• 2 tablespoons all-purpose flour
• 2 tablespoons olive oil
• 6 cloves garlic
• 1/4 cup balsamic vinegar
• 3/4 cup chicken broth
• 1 bay leaf
• 1/4 teaspoon dried thyme
• 1 tablespoon butter

Directions

1. Season the chicken with salt and pepper. Rinse the mushrooms and pat dry. Season the flour with salt and pepper and dredge the chicken breasts in the flour mixture.

2. Heat oil in a skillet over medium high heat and saute the chicken until it is nicely browned on one side— about 3 minutes.

3. Add the garlic. Turn the chicken breasts and scatter the mushrooms over them.

4. Continue frying, shaking the skillet and stirring the mushrooms. Cook for about 3 minutes, then add the vinegar, broth, bay leaf and thyme. Cover tightly and simmer over medium low heat for 10 minutes, turning occasionally.

5. Transfer the chicken to a warm serving platter and cover with foil. Set aside. Continue simmering the sauce, uncovered, over medium high heat for about 7 minutes.

6. Swirl in the butter or margarine and discard the bay leaf. Pour this mushroom sauce mixture over the chicken and serve.

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Prep 5 minutes

Cook 40 minutes

You can use mild, medium or hot salsa depending on your taste. I usually serve it with Spanish rice.

Ingredients

• 4 skinless, boneless chicken breast halves
• 4 teaspoons taco seasoning mix
• 1 cup salsa
• 1 cup shredded Cheddar cheese
• 2 tablespoons sour cream (optional)

Directions

1. Preheat oven to 375 degrees F (190 degrees C)

2. Place chicken breasts in a lightly greased 9×13 inch baking dish. Sprinkle taco seasoning on both sides of chicken breasts, and pour salsa over all.

3. Bake at 375 degrees F (190 degrees C) for 25 to 35 minutes, or until chicken is tender and juicy and its juices run clear.

4. Sprinkle chicken evenly with cheese, and continue baking for an additional 3 to 5 minutes, or until cheese is melted and bubbly. Top with sour cream if desired and serve.

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Spinach and cheese stuffed into boneless, skinless chicken breasts. Serve with rice, noodles.

Preparation: 25 minutes

Cook: 1 hour

Ingredients

• 1/2 cup mayonnaise
• 1 (10 ounce) package frozen chopped spinach, thawed and drained
• 1/2 cup crumbled feta cheese
• 2 cloves garlic, chopped
• 4 skinless, boneless chicken breasts
• 4 slices bacon

Directions

1. Preheat oven to 375 degrees F (190 degrees C). In a medium bowl, mix mayonnaise, spinach, feta cheese, and garlic until well blended. Set aside.

2. Carefully butterfly chicken breasts, making sure not to cut all the way through. Spoon spinach mixture into chicken breasts. Wrap each with a piece of bacon, and secure with a toothpick. Place in shallow baking dish. Cover.

3. Bake in the preheated oven for 1 hour, or until chicken is no longer pink in the center and the juices run clear.

4. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

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Irish potato farmers and traders signed new agreements for stabilizing prices across the country which will help normalize trade across the value chain.

Facilitated by the Ministry of Trade and Industry, the signing brought together the Irish potato farmers from Northern Province and traders from Kigali.

The main objective for signing these contracts is to ensure stability of Irish Potato prices across the country and to protect farmers from exploitation by Middlemen as well as preventing speculation in the business.

The follows an outcry from Irish potato farmers who decried the low farm-gate prices currently being offered by dealers.

The farmers say a kilogram of Irish potatoes was at between Rwf70 and Rwf100; barely a third of the price at which they bought seeds.

Jean damascene Kwizera, an Irish potatoes farmer in Nyabihu, said farmers were losing interest in growing the crop due to unfair prices.

“Some of us had started thinking of doing other businesses because we were not benefitting from growing Irish potatoes,” he said.

Another farmer, Felicien Semarembo from Burera District said the low prices had discouraged him from growing Irish potatoes.

But under the new agreement, prices deemed fair will be established for both farmers and dealers.

New farm gate prices would vary between Rwf115 and Rwf120. The contract fixes prices for produce from Kinigi at Rwf124 per kilogram considering its production cost per kilogram which stands at Rwf115.

For retailers in Kigali, the agreement requires retail traders not to charge more than Rwf150. The new prices will come into force on December 11, starting from Nyabihu District.

Thirteen farmers’ cooperatives will be supplying 75 tones of Irish potatoes daily to the dealers in Kigali.

Emmanuel Hategeka, the permanent secretary at the Ministry of Trade and Industry, said the contract was in response to market survey which showed that farmers were being exploited by unscrupulous middlemen.

The survey showed that prices of Irish potatoes varied between Rwf100 and Rwf180 per kilogram but this was benefiting middlemen.

He said plans were underway to open a common market for potatoes dealers at Gisozi, Kigali next year in order to streamline potato business.

He added that a similar market study will be conducted for all other crops to counter exploitation. The contract that was signed between the two parties is renewable and season-based.

Parties to the contract include farmers’ cooperatives from Musanze, Nyabihu, Rubavu and Burera districts with dealers from one cooperative for each of the districts that make up the City of Kigali-Kicukiro, Gasabo and Nyarugenge.

Rwanda has over 70, 000 potato farmers grouped in 30 cooperatives that produce over 19, 000 tones monthly during the harvesting season.

Isaac Nzabarinda, the president of the Irish potato farmers’ federation known by its French acronym as Fecopporwa, said farmers are optimistic that processing plants being built in Nyabihu and Musanze districts would add value to their produce so as to fetch more prices.

Plans are underway to construct an Irish potato processing plant in Musanze District to cut down post-harvest losses.

A feasibility study has been conducted by a Korean company and the multimillion processing plant will be constructed through Public Private Partnership by June next year.

Irish potatoes are cultivated on a large scale in the North West districts of the country and during bumper harvests, the production per hectare stands at between 20 and 30 tons per hectare. 

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An herb and buttermilk marinade flavors these fish fillets. Any mild white fish fillets will work just fine. Tilapia, cod, and catfish would be great choices for this recipe.

Serve these delicious fried fish fillets with coleslaw, French fries, lemon wedges, and homemade tartar sauce.

Prep Time: 0 minutes

Cook Time: 10 minutes

Marinate in Buttermilk: 60 minutes

Total Time: 70 minutes

Yield: Serves 4

Ingredients

• Oil for deep frying
• 1 to 1 1/2 pounds fish fillets
• 1 1/2 cups buttermilk
• 3 tablespoons snipped fresh chives
• 3 tablespoons fresh chopped dill
• 1 teaspoon lemon zest
• Salt and freshly ground black pepper
• 1 cup flour for dredging

Method

1. In a plastic or glass bowl combine buttermilk, chives, dill, and lemon; add the fish fillets to the mixture. Cover and refrigerate for 1 to 2 hours.

2. In a large, deep, heavy skillet heat about 1/2 inch of oil to about 375°. To test for temperature, drop a cube of bread in the hot oil. At 365° to 375° the bread should brown in about 60 seconds.

3. Put flour in a wide shallow bowl or pie plate.

4. Take the fillets out of the buttermilk mixture. Sprinkle the fillets with salt and pepper then dredge in flour until thoroughly coated.

5. Fry the fish in batches until golden brown, about 3 to 4 minutes for each fillet, carefully turning fillets after about 1 1/2 minutes.

6. Drain on paper towels and serve hot with tartar sauce.

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About a pound of fish fillets, such as cod, haddock, or sea bass can do better for this recipe.

Marinade

• 1 teaspoon salt
• 1 large egg white
• 1 tablespoon cornstarch

Sauce

• 1 cup chicken broth
• 1 tablespoon light soy sauce
• 1 tablespoon Chinese rice wine or dry sherry
• 2 tablespoons tomato paste
• 3 tablespoons rice vinegar, or red or white wine
• 3 tablespoons granulated sugar
• 1 tablespoon cornstarch mixed with 2 tablespoons water

Other

• 4 ounces peas
• 1 red bell pepper
• 1 tablespoon ginger, finely chopped
• 2 tablespoons green onions, chopped diagonally
• 2 – 4 cups oil for deep-frying

Method

1. Rinse the fish fillets and pat dry. Cut into 2-inch squares. Add the fish to the marinade ingredients, using your fingers to mix in the ingredients and adding the cornstarch last. Marinate the fish for 15 minutes.

2. While the fish is marinating, prepare the sauce and vegetables. In a small bowl, mix together the chicken broth, soy sauce, rice wine or sherry, tomato paste, vinegar and sugar.

3. In a separate small bowl, dissolve the cornstarch in the water.

4. Blanch the snow peas in boiling water until they turn bright green. Plunge briefly in cold water.

5. Drain thoroughly. Cut the bell pepper in half, remove the seeds and cut into cubes.

6. Heat the oil to between 360 and 370 degrees Fahrenheit. Add the marinated fish cubes. Deep-fry until they are golden brown. Remove and drain on paper towels.

7. Remove all but 2 tablespoons oil from the wok. Add the ginger and green onion and stir-fry until aromatic—about 30 seconds. Add the snow peas. Stir fry for a minute and add the red bell peppers.

8. Push the vegetables up to the sides of the wok and add the sauce in the middle. Bring to a boil.

9. Add the cornstarch and water mixture, stirring to thicken. Serve the fish on a platter, covered with the sweet and sour sauce and vegetables.

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This quick and easy baked tilapia makes a nutritious and delicious meal. Serve the tilapia with green beans and hot cooked rice for a light and tasty family meal. Feel free to cut the amount of butter to 1 to 2 tablespoons for a lighter version.

Ingredients

• 4 to 6 tilapia fillets, about 1 1/2 pounds
• Salt and pepper
• 1 cup soft fresh bread crumbs
• 3 tablespoons melted butter
• 1/2 teaspoon dried leaf basil

Method

1. Heat oven to 400°. Lightly grease a large shallow baking dish.

2. Arrange fish fillets on the prepared baking pan and sprinkle with salt and pepper.

3. Combine the butter with remaining seasonings and toss with the bread crumbs. Sprinkle the crumbs over the tilapia fillets.

4. Bake the fish fillets for 15 to 18 minutes, or until fish is cooked through. Broil for 2 to 3 minutes to brown the topping. Fish will flake easily with a fork when done.

5. Carefully remove the fillets to plates with a spatula.

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Garlic and smoked paprika help make the coating on this baked chicken flavorful. Serve this delicious chicken with potatoes and corn, along with biscuits, for a fabulous family dinner.

• 1 chicken, 3 1/2 to 4 1/2 pounds, quartered, or chicken parts
• Salt and pepper
• 1 tablespoon Spanish smoked paprika
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 tablespoon brown sugar
• 1 clove garlic, finely minced

Directions

1. Heat oven to 400°. Line a roasting pan or jelly roll pan with foil.

2. Wash chicken parts and pat dry. Arrange chicken, skin side up, on the baking pan; sprinkle lightly with salt and pepper.

3. Combine remaining ingredients; rub the paste over the chicken pieces. Roast, uncovered, for about 50 to 60 minutes or until an instant-read thermometer registers 165° when inserted into the thickest part of a thigh.

4. Juices will run clear when the chicken is pierced with a fork. Remove the chicken to a serving platter; cover loosely with foil and let stand for 8 to 10 minutes before serving.

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Ingredients

• 1 pound ground pork
• 1 large egg
• 1/4 cup fine dry bread crumbs, plain
• 2 tablespoons finely chopped cilantro, optional
• 2 green onions, finely chopped
• 1 clove garlic, pressed
• 1 scant teaspoon salt
• 2 teaspoons butter
• 3 medium cloves garlic, pressed
• 1/2 cup ketchup
• 1/4 cup honey
• 1 1/2 tablespoons soy sauce
• Sriracha sauce or Tabasco, to taste

Directions

1. Heat the oven to 400°.

2. Line a large rimmed baking sheet, such as a half sheet pan, with foil. Spray lightly with nonstick cooking spray.

3. Combine the pork with the beaten egg, bread crumbs, green onion, 1 clove pressed garlic, salt, pepper, and the chopped cilantro, if using. Using your hands, mix the pork mixture until all ingredients are well blended.

4. Shape the pork into meatballs about 1 inch in diameter, roughly 5/8 ounce each. I use a small cookie scoop to help shape them.

5. Arrange the meatballs on the baking sheet. Bake for 15 to 20 minutes, until the meatballs are cooked through and no longer pink.

6. Meanwhile, prepare the sauce. In a saucepan over medium heat, melt the butter. When the butter is foamy, add the garlic and cook, stirring, for about 1 minute.

7. Add the ketchup, honey, soy sauce, and hot sauce, if using. Bring to a boil; reduce heat and simmer for about one minute.

8. Combine the sauce in a serving dish with the meatballs and serve immediately as an appetizer, or serve with rice and a side vegetable for a meal. Or, combine the sauce and meatballs in the crockery insert of a slow cooker. Cover and keep on the low setting for serving over a longer period of time.

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These ribs are nicely seasoned with a variety of basic pantry spices, then they’re baked to perfection with a simple maple glaze.

If you’re looking for an alternative to ribs in a heavy barbecue sauce, this recipe is an excellent choice. You probably have all the spices in your pantry.

All you need is the ribs and a little time for the slow baking.

Prep Time: 8 minutes

Cook Time: 120 minutes

Total Time: 128 minutes

Ingredients

• 3 pounds of baby back ribs
• 4 tablespoons brown sugar, packed
• 1 teaspoon ground paprika
• 1 teaspoon ground cinnamon
• 1/2 teaspoon kosher salt
• 1/8 teaspoon ground nutmeg
• 1/8 teaspoon ground allspice
• 1/4 to 1/2 teaspoon ground cayenne pepper
• 1/2 cup maple syrup

Directions

1. Heat the oven to 325° F.

2. Remove the membrane from the back of the racks of ribs. Loosen an edge with a sharp knife. Grab the edge with a towel or paper towel and pull to rip it off. Cut into serving-size portions.

3. Line a large baking pan with foil. Place the rib portions on the foil.

4. Combine the brown sugar, paprika, cinnamon, salt, nutmeg, allspice, and cayenne pepper.

5. Rub the mixture all over the ribs. Cover the pan with foil and bake for 1 1/2 hours.

6. Remove the foil and brush the ribs with maple syrup. Bake, uncovered, for about 1/2 hour longer, brushing with more syrup about every 15 minutes.

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Ingredients:

• 4 pounds of beef marrow, knuckle bones, bits of leftover beef
• 3 pounds meaty rib or neck bones
• 4 or more quarts cold water
• 1/4 cup vinegar
• 3 onions, coarsely chopped
• 3 carrots coarsely chopped
• 3 celery sticks, coarsely chopped
• Celtic sea salt (optional only after broth is completed)

Preparation:

1. Place all of your bones that have meaty bits on them on a large cookie sheet (with sides) or roasting pan and brown in the oven at 350 degrees until well-browned (30-60 minutes usually).

2. Meanwhile, throw all of your non-meaty marrow bones into a stockpot, add the water, vinegar and vegetables. Let sit while the other bones are browning.

3. Add the browned bones to the pot, deglaze your roasting pan with hot water and get up all of the brown bits, pour this liquid into the pot. Add additional water if needed to cover the bones.

4. Bring to a boil and remove the scum/foam that rises to the top. No need to remove the floating fat. Reduce heat, cover and simmer for at least 12 hours and as long as 72 hours. The longer you cook the stock, the more rich and flavorful it will be.

5. After a 2-3 hours you will want to ‘rescue’ any of the meat you need for recipes or marrow that you’d like to eat. Using tongs find your marrow bones, pop out the marrow with a small knife and return the bone to the pot.

6. After you simmer for 12-72 hours.

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Ingredients

• 1 roasting chicken, about 4 pounds
• 1 medium onion, peeled and sliced or cut up into chunks
• 2 whole heads of garlic
• 3 Tablespoons melted butter or ghee or bacon grease
• sea salt and black pepper
• several sprigs of fresh thyme, oregano or tarragon
• 1/2 cup dry white wine (or 1 Teaspoon wine vinegar)
• 4 cups chicken broth
• 1 Tablespoon gelatin 

Preparation

1. Strew onion slices in stainless steel roasting pan. Cut optional heads of garlic in half and place, cut side down, in pan. Stuff fresh herbs into the cavity of the chicken and place on a rack in the roasting pan, underside up.

2. Brush with melted butter and sprinkle with sea salt and pepper. Bake at 375 degrees for 1 hour. To turn chicken, insert a wooden spoon into the cavity. Lift chicken and rotate so that top side is up.

3. Brush with more butter, season with salt and pepper and return to oven. Bake another hour. Remove chicken to a carving board and cut into individual pieces.

4. Reserve chicken pieces and garlic in a warm oven while making sauce.

5. Squeeze the garlic cloves out of the heads and serve separately for spreading onto whole grain bread.

6. Remove rack from the baking pan. You may pour off the fat if you wish, but it is not necessary. Pour in wine and bring to a boil, stirring to loosen onion slices.

7. Add stock and optional gelatin and reduce or about half by vigorous boiling. Strain sauce into a small saucepan and keep warm over a low flame.

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Ingredients:

• 2 pounds ground beef
• 1 large onion finely chopped
• 2 cloves garlic
• 3 cups beef stock
• 1 cup red wine
• 2 Teaspoons fresh rosemary leaves, chopped fine
• 1 Teaspoon gelatin for thickening
• Sea salt and pepper 

Preparation:

1. Brown meat in a cast iron skillet, no need to pour out fat if you’re using beef from grass fed cows. Add onions, stock, wine and rosemary.

2. Bring to a boil and cook, uncovered, for 15 to 30 minutes until liquid has reduced to a thick sauce. Season to taste.

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Restaurants, hotels, bars and petrol stations have been reminded to improve their hygiene and employ quality standards, as well as beef up their premises with tight security.

The call was made by Beatrice Mukamana, in charge of Hygiene in Kicukiro District, during an inspection campaign around commercial buildings and petrol stations in the district.

The inspection is part the fourth edition of the competition in ‘Security and Hygiene’ launched by RNP and the City of Kigali on November 19, running until the end of May 2015.

The campaign focuses on mobilizing citizens towards accelerating and maintaining security as well as sanitation in and around Kigali City.

It also seeks to tackle challenges like noise pollution, fire outbreaks through installation of fire extinguishers on commercial buildings and other public places, initiating security awareness campaigns, timely information dissemination and sharing, restructuring of Community Policing Committees and tightening night patrols.

The inspection team checked the hygiene and safety levels of the buildings in the presence of their caretakers over the weekend and the activity attracted several government officials, as well as Police representatives led by Inspector of Police Hamdun Twizeyimana.

“In general, we were impressed with the level of cleanliness, especially in the kitchens and toilets; while petrol stations are also keeping a good level of hygiene. We must ensure that these standards are kept in order to protect the health of your clients at all times,” Mukamana said.

In his message, IP Twizeyimana asked the private proprietors to be vigilant on security and put in place firefighting mechanisms.

“Every building must have firefighting equipment to fight any sudden outbreak. This has been done by many commercial buildings and we heed those who have not yet complied to follow suit,” he said.

Other important issues addressed during this exercise include; collectively fighting human trafficking, drugs abuse among the youth as well as domestic and gender based violence.

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Step 1: Cook green beans

Place green beans in a casserole dish with 2 tablespoons water. Microwave, covered, on 100 percent power (high) until crisp-tender, stirring once:

- 8 to 12 minutes for whole or cut green beans

- 7 to 10 minutes for French-cut green beans

Drain beans well. 

Step 2: Combine with filling

In a large mixing bowl stir together one 10-3/4-ounce can condensed cream of mushroom soup and black pepper to taste. Stir in the beans.

Transfer mixture to a 1-quart casserole.

Step 3: Bake casserole

Sprinkle the top with 1-1/3 cups French-fried onions or bread crumbs. Bake in a 350 degree F oven for 25 to 30 minutes or until the mixture is heated through and the topping is golden.

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