Ingredients

• 2 (28 oz.) cans tomato puree
• 1 (6 oz.) can tomato paste
• 3-4 med.-lg. garlic cloves
• 1/2 tsp. sugar
• Pork neck bones (1-2 pieces)
• Beef neck bones (1-2 pieces)
• 1/4 c. cheap red wine
• Oregano
• Sweet basil leaves (2)
• Salt
• Pepper
• Crushed red peppers
• Olive oil

Ingredients

1. Take small amount of olive oil (approx. 3 to 4 tablespoons) and put in large pot.

2. Heat under very low heat and put in garlic (cut in 3 to 4 pieces each).

3. Saute until garlic starts to brown, add neck bones.

4. Saute neck bones under very low heat until lightly brown.

5. Add 2 cans puree.

6. Add 2 cans water.

7. Turn up heat to high.

8. Add sugar and basil.

9. Add salt (about 2 teaspoons).

1. Add pepper (about 1 teaspoon).

1. Add crushed peppers (about 1/2 teaspoon).

2. Add 1 teaspoon oregano (#9-#12 need to be adjusted to taste but wait until after sauce boils down and additional ingredients are added.

3. After sauce comes to boil, reduce heat until sauce just bubbles, not boils.

4. Let sauce cook for couple hours, stirring often.

5. Add 1 1/2 to 2 cans of water.

6. Add tomato paste and wine.

7. Adjust seasonings.

8. Cook additional 1/2 hour to 45 minutes.

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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 ingredient
• 2 tablespoons onions, chopped
• 1/2 cup celery, chopped

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. I know she did not use the relish or olives.

6. But I thought they may offer a different taste, as I saw them in another recipe.

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Ingredients

• 1 head cauliflower or 1 head equal amount of pre-cut commercially prepped cauliflower
• 4 tablespoons olive oil
• 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 will taste.

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Ingredients

• 1 large cucumber, cubed
• 1 -2 medium tomato, cubed
• 1/2 small onion, chopped
• fresh basil, chopped
• garlic salt
• pepper

Directions:

1. Add cucumber, tomato and onion to a bowl with a cover or preferably Tupperware or something similar.

2. Add garlic salt, pepper and basil to taste.

3. Seal bowl and shake.

4. Refrigerate for at least 1 hour.

Tags for promotion: Rwanda- tomato- salad- cucumber

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Ingredients

• 8 medium potatoes, cooked and diced
• 1 1/2 cups mayonnaise
• 2 tablespoons cider vinegar
• 2 tablespoons sugar
• 1 tablespoon yellow mustard
• 1 teaspoon salt
• 1 teaspoon garlic powder
• 1/2 teaspoon pepper
• 2 celery ribs, sliced
• 1 cup onion, minced
• 5 hard-boiled eggs
• paprika

Directions

1. Boil peeled potatoes in salted water until done. Cool to room temperature.

2. Place diced potatoes in large bowl.

3. Mix mayonnaise, cider vinegar, sugar, mustard, salt, garlic powder, and pepper in another bowl.

4. Add to potatoes.

5. Add celery and onions and mix well.

6. Stir in eggs.

7. Sprinkle a little paprika on top.

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Once you make homemade mango squash recipe at home you will never feel like buying them from outside. If you are a lover of mangoes, you may need to learn how to make a homemade puree.

Use sweet organic mangoes for a firm juicy pulp and avoid fibrous mangoes. It is always better not to add any other ingredient in the juice but mangos.

Method:

• Wash the mangoes, remove the skin and chop them into cubes. Add it to a mixer/blender along with sugar and ice cubes, add water and blend it to a smooth juice.

• Strain and discard the leftover pulp (purely optional). Add water if you want to dilute more or add ice cubes and serve chilled.
• Blend them till smooth and serve the mango juice in tall glasses.

Notes

Adding ice cubes will dilute the juice more so adjust water lever accordingly.

You can skip sugar and add honey instead too.

Adjust sugar level according to the sweetness of mango

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Ingredients

• 3 tablespoons cornstarch, divided
• 1/2 cup water, plus
• 2 tablespoons water, divided
• 1/2 teaspoon garlic powder
• 1 lb boneless round steak or 1 lb charcoal chuck steak, cut into thin 3-inch strips
• 2 tablespoons vegetable oil, divided
• 4 cups broccoli florets
• 1 small onion, cut into wedges
• 1/3 cup reduced sodium soy sauce
• 2 tablespoons brown sugar
• 1 teaspoon ground ginger

Directions

1. In a bowl, combine 2 tablespoons cornstarch, 2 tablespoons water and garlic powder until smooth.

2. Add beef and toss.

3. In a large skillet or wok over medium high heat, stir-fry beef in 1 tablespoon oil until beef reaches desired doneness; remove and keep warm.

4. Stir-fry broccoli and onion in remaining oil for 4-5 minutes.

5. Return beef to pan.

6. Combine soy sauce, brown sugar, ginger and remaining cornstarch and water until smooth; add to the pan.

7. Cook and stir for 2 minutes.

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Ingredients

• 3 cups potatoes, peeled, boiled and cut into cubes when cool
• 4 tablespoons butter
• 4 tablespoons flour
• 2 cups milk
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 lb Velveeta cheese, diced
• 1/2 cup sharp cheddar cheese, shredded
• 1 lb skinless smoked sausage
• 1/8 teaspoon paprika

Directions:

1. Cut skinless smoked sausage in half, lengthwise, and then chop into 1/2 inch “half moon” cuts. Cook in a frying pan for about 15 minutes, turning frequently to slightly brown.

2. Meanwhile, put cooked & diced potatoes in 2 quart casserole. Add cooked meat and give it a gentle toss.

3. Mix all remaining ingredients except for shredded cheddar cheese & the paprika in a saucepan over medium heat until warm, melted and smooth. Use a whisk and stir constantly.

4. Pour white/cheese sauce over potatoes and meat. Sprinkle shredded sharp cheddar cheese on top, and then sprinkle paprika evenly over the top.

5. Bake in preheated 350°F oven for 35-45 minutes watch, until golden brown on top.

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Ingredients

• 12 ounces tomatoes, very ripe and cored
• 1 medium white onion
• 3 medium jalapenos
• 2 cups long grain white rice
• 1/3 cup canola oil
• 4 minced garlic cloves
• 2 cups chicken broth
• 1 tablespoon tomato paste may omit if using canned tomatoes
• 1 1/2 teaspoons salt
• 1/2 cup fresh cilantro, minced

Directions:

• Adjust rack to middle position and preheat oven to 350.
• Process tomato and onion in processor or blender until pureed and thoroughly smooth. Transfer mixture to measuring cup and reserve exactly 2 cups. Discard excess.
• Remove ribs and seeds from 2 jalapenos and discard. Mince flesh and set aside. Mince remaining jalapeno. Set aside.
• Place rice in a fine mesh strainer and rinse under cold running water until water runs clear- about 1 1/2 minutes.Shake rice vigorously to remove excess water.This step removes the starch from the rice so it will not stick.
• Heat oil in heavy bottomed oven safe 12 inch straight sided sautee pan or Dutch oven with tight fitting lid over low-medium heat about 2 minutes.
• Drop a few rice grains in and if they sizzle then it is ready. Add rice and fry stirring until rice is light golden and translucent, about 6-8 minutes. Be careful that the oil doesn’t get too hot too fast or the oil will splatter.
• Reduce heat to medium, add garlic and 2 minced jalapenos and cook, stirring constantly until fragrant, about 1 1/2 minutes.
• Stir in broth, pureed mixture, tomato paste, and salt. Increase heat to medium high, and bring to a boil.
• Cover pan and transfer pan to oven to bake until liquid is absorbed and rice is tender, 30-35 minutes stir well after 15 minutes.
• Stir in cilantro, minced jalapeno to taste, and pass lime wedges separately.
• If you can’t get good fresh tomatoes you are better off using canned tomatoes. Don’t use those awful hard and under ripe tomatoes that are at most supermarket chains.
• Just be sure that the processed tomatoes and the one onion equals 2 cups. One the other hand- if you find that after processing your tomatoes and onions that you have less than 2 cups- simply add enough bottled salsa to make up the difference.
• Do not skip any of the steps. It may seem stupid- but rinsing the rice to remove the starch is very important if you want fluffy rice. It will only take two minutes of your time but it makes the difference.

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Experts still believe   that   poor attitude by   workers in the hospitality   sector is still hampering efforts to foster customer care, and could be a challenge of the country’s growing subsector.

The   hospitality  which is behind the  positive  revenue  receipts  by the   country’s  leading  tourism  sector, has been struggling  with   poor customer care,  experts  say is caused by  the attitude of  workers.

Moreover, the graduates  from universities and  training institutions  qualified  with skills  for the sector have also been seen  as   lacking the  proper attitude, worsening  the  efforts  to  get rid of the vice and pushing the  blame to  Institutions.

“It might be. I have also received some complaints   from   employers on the attitude of   students mainly in providing customer care to clients,” said Dr. Wim Kouwenhoven., senior education Advisor, at VU University, Amsterdam

It is believed that   most of the graduates going into the mainstream hospitality sector mainly hotels cannot have the skills to welcome clients very well, despite the hopes that   such graduates would be coached on attitude during their study.

“Attitude can be trained at university   to some extent but personality aspect is key in shaping the attitude of the worker,”   he added

This according  to  experts will  depend  on the way  a student/worker perceive  the  job  and on whether they love it  or are doing it for the sake of getting money.

“But attitude depends on the respect for the hospitality job and know that it requires professionalism like other jobs,” said Denyse Uwera, a graduate from Rwanda Tourism University College-RTUC

But educationists say that the issue of   attitude as well as customer care  has  reduced due to the   training in  hospitality and  hotel  management  institutions  are  providing .

“We  give hands on skills   to our students  and  customer care is part of them  which   changes their attitude towards hospitality  career,” said Callixte Kabera, Vice rector  at  Rwanda  Tourism  University  College, the country’s leading institution in  hospitality  and tourism.

Indeed, Rwanda Development Board-RDB, government body in charge of promoting development, business and investment embarked on   a campaign for last two years to promote customer care in   organization and private entities providing services as one way of improving   service delivery.

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Minced meat and cabbage stew is much of a tomato based stew that you will definitely enjoy. It is a sauce that is also quite easy to prepare and goes well with boiled rice, Spaghetti, potatoes, yams, plantains and whatever you have prepared for it.

Ingredients
– 1 small sized Cabbage
– 300 grams boneless beef or Chicken or Corned beef
– 5 large fresh tomatoes or 400 grams tomato puree
– 2 tablespoonful thick Tomato paste (optional)
– 1 small green pepper (to taste)
– 1 red bell pepper (optional)
– 1 onion bulb(chopped)
– 100ml Vegetable oil
– 2 stock cubes/2 tablespoonful seasoning powder
– 1\2 teaspoon garlic powder (optional)
– 1\2 teaspoon Thyme or Oregano
– 1\2 teaspoon Curry powder

Note: in place of the tomatoes and peppers, you can use any tomato based stew as an alternative.

Preparation

• If you haven’t done this yet, mince the beef or chicken or in a grind in a blender.
  Slice the cabbage to tiny strips, wash thoroughly with running water and strain in a sieve.
• Heat up a spoonful of the oil in a small pot; add the chopped onions and garlic powder stir-fry a bit and then add the minced meat.
• Stir-fry the mixture for 2 minutes or until it changes from its original color.
• Now add a little water, add the sliced cabbage, thyme, curry, 1 stock cube and salt to taste. Mix well and leave to simmer for 3-5 minutes or until the meat is done.
• Put of the heat and set aside.
• If you don’t have tomato stew, then blend the tomatoes and peppers together; pour into a pot and dry out excess liquid from the tomato puree.
• Heat up the remaining oil in a pot, add the dried out tomato and pepper puree and fry a bit.Dilute the tomato paste with a spoonful of water and add to the pot.
• Mix well and continue frying for about 15 minutes or until the oil rises to the top of the stew. Stir constantly to prevent burning at the bottom.
• Now, add the meat and cabbage mixture, taste for seasoning and salt, adjust if necessary. Stir well and simmer for 5 more minutes.
• Put off the heat, serve and enjoy with any meal you like.

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It usually happens that you crave certain food when you do not have enough or all ingredients to prepare that recipe. Sometimes using the little you have especially vegetables at hand to create a new recipe is all you can do.

Ginger and vegetable stir fried recipe is the best vegetable recipe with mild ginger flavor that can be enhanced to taste and is best served with rice.

Ingredients

• 1 tablespoon of cornstarch
• 1 1/2 cloves garlic, crushed
• 2 teaspoons chopped fresh ginger root, divided
• 1/4 cup vegetable oil, divided
• 1 small head broccoli, cut
• 1/2 cup snow peas
• 3/4 cup julienned carrots
• 1/2 cup halved green beans
• 2 tablespoons soy sauce
• 2 1/2 tablespoons water
• 1/4 cup chopped onion
• 1/2 tablespoon salt

Directions

• In a large bowl, blend cornstarch, garlic, 1 teaspoon ginger, and 2 tablespoons vegetable oil until cornstarch is dissolved.
• Mix in broccoli, snow peas, carrots, and green beans, tossing to lightly coat.
• Heat remaining 2 tablespoons oil in a large skillet over medium heat.
• Cook vegetables in oil for 2 minutes, stirring constantly to prevent burning.
• Stir in soy sauce and water.
• Mix in onion, salt, and remaining 1 teaspoon ginger.
• Cook until vegetables are tender but still crisp.

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Ingredients

2 cups of wheat flour

1 cup lukewarm water

1 tsp. salt (optional)

1-2 tsp. ghee (optional)

Makes 10-12 chapatis

Steps

• Pour 2 cups of wheat flour, 1 teaspoon of salt, about 1/2 teaspoon of ghee into a bowl and use your hands to mix the ingredients together thoroughly. Your hands will work better than any mixing tools for this one. You may even sift the flour and salt together before adding the ghee.
• Add ½ a cup of the water to the flour mixture and stir the mixture until it’s soft and supple. Use lukewarm water or a little warm and knead the dough. For best results, mix the flour with your fingers in a circular motion as you add a little bit of water at a time.

Dumping in all of the water at once will make it a bit harder to stir the ingredients. At first, the mixture will feel pretty coarse, but as you add more water, it’ll start to stick together.

• Add the remaining water slowly, stirring until it’s fully combined. Continue to add the water until you’ve added all of it and the dough seems to really come together. Once you feel like you’ve mixed it together pretty thoroughly, you can knead the dough with your knuckles until it’s soft and round until its nice and smooth. Find the perfect balance because if it’s too hard, then the chapati won’t puff up and if it’s too soft, then it’ll be harder to roll it and it won’t puff up, either.
• Place the dough into an oiled bowl and cover it for 25 minutes. Cover the bowl with a cloth. This should give the dough enough time to come together. If you let it sit for much longer than that, then the dough will lose some of its moisture.
• Optionally, when this time has passed, you can moisten your hands with a bit of oil or ghee and knead the dough for another five minutes. It should feel both smooth and supple when you’re done.

• Divide the dough into small balls, and dip them into flour. Each ball’s diameter should be around 3 inches. You should use your hand or a rolling pin to lightly flatten each ball and then drench it with flour on both sides.

               For best results, keep the rest of the balls covered with the cloth while you flatten                  each one and cover it with flour. If you uncover all of them, you will release more                  of their moisture.

• Roll the dough with a rolling pin until the balls resemble thin, round pancakes. Rolling the dough until it is even will make it possible for the entire chapati to puff up.

• Heat a heavy frying pan, or griddle over medium heat and cook each chapati on both sides. Place the chapati on the pan, cook it until it’s a bit less than halfway cooked, and then flip it over and raise the heat a bit. You should keep cooking it until blisters appear on both sides of the bread’s surface. You should rotate each chapati every few seconds to make sure that it gets cooked evenly.

• As you see the chapati filling up with air, you can lightly press down on these spots to encourage the air to pass through the entire chapati. This puffiness will make the chapati nice and soft. Once the chapati has fully puffed up, you can take it off the stove.

• Remove the chapati from the heat, and wrap it in a towel until they are all ready to serve and serve according to your preferences. You can also place it in a container that is lined with a towel. Make sure to cover each chapati as soon as it’s cooked for best results.

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Boneless chicken thighs and spicy Andouille sausage (smoked sausage made using pork) are slow cooked to perfection in a delicious seasoned tomato sauce. This chicken recipe is easy to put together with no advance cooking needed. Just cover the slow cooker and plug it in. Serve this flavorful chicken over hot cooked rice for a fabulous meal any night of the week.

Slow Cooker Creole Chicken with Sausages dish

INGREDIENTS

• 1 1/2 pounds boneless chicken thighs, cut into chunks
• 12 ounces smoked Andouille sausage, cut in 1- to 2-inch lengths
• 1 cup chopped onions
• 3/4 cup chicken broth or water
• 1 can of diced tomatoes
• 1 can tomato paste
• 2 teaspoons Cajun or Creole seasoning
• Dash cayenne pepper, to taste
• 1 green bell pepper, chopped
• salt and pepper, to taste
• hot cooked white or brown rice or cooked drained spaghetti

PREPARATION

• In a slow cooker, combine the chicken thigh pieces, Andouille sausage pieces, chopped onions, broth or water, tomatoes (with their juices), tomato paste, Creole seasoning, and cayenne pepper.
• Cover and cook the chicken and sausage mixture on LOW for 6 to 7 hours. Add the chopped green bell pepper about an hour before the dish is done. Taste and add salt and pepper, as needed.
• Serve this flavorful chicken and sausage dish over hot boiled rice, or serve it with spaghetti.

Prep Time: 10 minutes

Cook Time: 360 minutes

Total Time: 370 minutes

Yield: Serves 6

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Vinegar is widely used as a salad dressing in Rwanda than for its medicinal properties that may require you to start stashing it in the medicine cabinet as well as the kitchen cupboard.

This staple ingredient can do more than dress salads and make pickles, it’s also a fabulous all-in-one beauty product for all of you natural beauties on a budget.

When used in your beauty regimen, apple cider vinegar can help you get pretty from head to toe. And it’s darn cheap. Often, harsh soaps and shampoos strip hair and skin of its natural oils, leaving you feeling dry all over. The acidity of apple cider vinegar counteracts that process and actually balances your skin and hair’s natural pH levels, according to medical experts.

Be sure to get the good stuff. Choose an organic brand of raw apple cider vinegar for the most beauty benefits. Here’s how to use apple cider vinegar to get your hair and skin looking good.

For Hair

Apple cider vinegar removes clumpy residue and gunk in hair from product buildup. It also works as a natural detangler. When used regularly in your natural hair care routine, apple cider vinegar can revitalize your hair, leaving it soft and smooth. The vinegar also works by closing the cuticle of the hair, which makes light reflect off of it. In other words, it makes your hair super shiny.

Apple Cider Vinegar Hair Rinse

1 part apple cider vinegar

1 part water

Directions

To revive your hair to its days of smoothness, mix the apple cider vinegar and water together. After shampooing, pour the mixture into your hair.

If you have a spray bottle, that works even better. That way you can spritz your hair with the mixture and massage it into your scalp. Let the apple cider vinegar concoction sit for a few minutes before rinsing fully with water. No need to use conditioner! The apple cider vinegar will leave hair feeling smooth and soft.

For Skin

This simple vinegar can help improve your overall complexion. Because skin is naturally acidic, apple cider vinegar can help restore your skin’s natural pH balance. When your pH levels are in balance your skin sits at that optimum level between oily and dry. Apple cider vinegar can also help reduce red marks and blemishes, and soften skin. For all-over softness, add a few tablespoons of apple cider vinegar to your next bath.

Apple Cider Vinegar Facial Toner

1 part apple cider vinegar

2 parts water

Directions:

A good toner can moisturize, refresh and purify skin. And, you don’t need to purchase a fancy product to do it. One part apple cider vinegar mixed with two parts water creates a refreshing toner that leaves skin glowing.

When lightly sprayed or dabbed on the face, the acidity of the vinegar will create a light layer on the skin, locking in moisture. It works best when used just after cleansing. Don’t worry, the vinegar smell will dissipate after a few minutes. If you have sensitive skin, you may want to dilute the solution further.

You can also infuse your apple cider vinegar hair rinse or facial toner with fresh herbs for added nutrients and a pleasant scent. Simply chop up a handful of your favorite herbs.

Then, bring water to a boil and add your herbs. Reduce the heat to low and simmer for 30 minutes. Finally, strain the mixture through a mesh sieve. Once your infusion cools, use it to replace the water in one of the above recipes.

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Vitamin C is essential for normal growth and maintenance of most of the tissues of your body, including collagen, which is needed for healthy connective tissue and wound healing.

Vitamin C also helps bones and teeth to stay strong. It’s also necessary to make certain neurotransmitters and for protein metabolism and so a persons’ immune system relies on vitamin C too.

An adult needs 75 to 90 milligrams of vitamin C daily, according to the Institute of medicine. Since it’s a water-soluble vitamin, the body doesn’t store vitamin C and one needs to replace vitamin C stores on a daily basis.

The Institute of Medicine recommends that adults get from 75 to 90 milligrams of vitamin C. Here are some foods that are high in vitamin C.

Oranges and orange juice

Oranges and orange juice are also good sources of potassium, folate, lutein and vitamin A. Whole oranges are also a good source of fiber, but most of all of the fiber is lost when you drink the juice.

Grapefruit

Grapefruit are related to oranges and also high in vitamin C. One-half of a grapefruit has 45 milligrams of vitamin C, plus fiber, potassium and plenty of Vitamin A. Half a grapefruit is low in calories too, with only 37.

Green peppers

One medium-sized green bell pepper has 95 milligrams of vitamin C, which is enough for one full day. Green bell peppers are also high in potassium, vitamins A and K, and are also low in calories.

Green bell peppers can be sliced or chopped and added to a salad or used as an ingredient in a variety of dishes. Choose peppers that are bright green in color with unblemished skin.

Strawberries

Strawberries are sweet, juicy and loaded with vitamin C. One cup of strawberry slices had 98 milligrams. Strawberries are also high in potassium, magnesium, folate, and fiber.

A handful of strawberries makes an excellent snack. Or add strawberry slices to oatmeal, cold cereal or yogurt for a healthy breakfast.

Broccoli

One cup of raw chopped broccoli has 81 mg vitamin C. However, cooking reduces the vitamin C because one cup of chopped cooked broccoli has about 50 milligrams of vitamin C.

Broccoli is also a good source of calcium, potassium, fiber, vitamins A and K and lots of antioxidants.

Brussels sprouts

Brussels sprouts are another veggie that’s rich in vitamin C even when cooked. In fact, one cup of cooked Brussels sprouts has 96 milligrams. Brussels sprouts are also high in most vitamins and minerals, and they are an excellent source of fiber and antioxidants.

Raw Brussels sprouts can be used in salads while cooked Brussels sprouts make an excellent side dish.

Cooked cabbage

Raw cabbage can add a bit of vitamin C to your daily intake, but cooked cabbage has more. Cooking generally reduces the amount of vitamin C in any food, but since cooking also reduces the volume, you will get more vitamin C per cup.

One cup of raw cabbage has about 30 milligrams of vitamin C while one cup of cooked cabbage has closer to 60 milligrams. Cabbage also contains antioxidants, minerals, vitamin K and fiber.

Tomato Juice

Raw tomatoes are another source of vitamin C, a whole tomato has about 20 milligrams of vitamin C. But when tomatoes are concentrated, they provide more vitamin C. An 8-ounce glass of tomato juice has more than 120 milligrams of vitamin C. It’s also rich in vitamin A and lycopene, an antioxidant that’s good for your heart.

Cauliflower

Cauliflower is crunchy, delicious, and a great source of vitamin C. One cup of raw chopped cauliflower has 50 milligrams of vitamin C. Cauliflower is also rich in fiber, calcium, potassium, folate and vitamin K, plus it’s a great source of antioxidants.

Serve raw cauliflower with a salad or with a light veggie dip. Cooked cauliflower is good too because one cup has close to 30 milligrams of vitamin C.

Pineapples are high in vitamin c

Pineapples are super-sweet and delicious and they’re also a great source of vitamin C one cup of pineapple chunks has about 80 milligrams of vitamin C. It’s also a good source of potassium, magnesium, folate, and fiber. One cup of pineapple chunks has about 80 calories.

Potatoes

Potatoes are well known for their potassium content, but they are also high in vitamin C. Potatoes are also a good source of niacin and magnesium. Plus, eating potatoes is a good way to add fiber to your diet as long as you eat the jackets.

Serve baked potatoes with healthy toppings such as broccoli. Potatoes can also be roasted or mashed.

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These tasty vegetables are very easy to prepare and make and nourishing side dish, full of flavour.

Ingredients 

• 3 medium size slender egg plants
• 1 large green pepper
• 3 medium size courgettes
• 1 large onion
• 120g oyster mushrooms
• 3 medium size carrots
• 2 tbsp cooking oil

For the Marinade

• 60ml (¼ cup) olive oil
• 60ml (¼ cup) lemon juice
• 15ml (1 tbsp) finely chopped Rosemary
• 1 medium-size clove garlic
• 1 tsp salt

Method

1. To make the marinade: Finely chop and then crush the garlic. Finely chop the Rosemary. Squeeze the lemon juice and strain.
2. Put the garlic, Rosemary, lemon juice and olive oil in a screw-top jar.
3. Screw the jar closed, shake vigorously for a few minutes and chill.
4. Slice the onion and roughly chop the mushrooms into medium size pieces.
5.  Slice the carrots, eggplants and courgettes into 1.5 cm slices.
6. De-seed the green pepper, remove all the white parts and cut into long, wide pieces.
7. Put all the vegetables and mushrooms in a large bowl, shake the marinade well once more and pour over the vegetables. Mix well and chill for an hour.
8. Heat the cooking oil in a large frying pan.
9. Remove the vegetable from the marinade and fry briskly stirring until the vegetables are done.
10. Taste for salt and add a pinch more if necessary. Serve while still hot with the food of your choice.

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In a bid to eliminate malnutrition by 2020, Rwanda has embraced the alternative of the using the orange sweet potato to fight to improve its citizens nutrition status.

Rwanda and the International Potato Center (CIP) launched a project dubbed “Scaling up Sweet potato Through Agriculture and Nutrition (SUSTAIN”) among Innovative ways to combat malnutrition and increase farmers’ income in Rwanda.

The Initiative, launched on March 10, in Kigali is aimed at promoting orange-fleshed sweet potato (OFSP) in different parts of the country.

Prof Jean Jacques Mbonigaba Muhinda, the Director General of Rwanda Agriculture Board (RAB), noted that the project will help the country to improve its nutrition status.

Mbonigaba noted that 125 grams of orange flesh sweet potato contain enough vitamin A to meet the daily recommended dietary allowance even for an adult.

“SUSTAIN project and other partners have planned to reach 18 districts and as partnerships grow we hope to reach other parts of the country,”

According to Kirimi, 200,000 direct beneficiaries will have access to improved OFSP varieties and especially households with children less than 5 years.

“First we start by ensuring that Rwanda has high quality “clean” seed system in collaboration with RAB with SASHA II seed system project to develop a revolving fund,” Kirimi pointed out.

In 2013, the Ministry of Health launched a campaign dubbed “1000 Days” to fight against malnutrition right from pregnancy through to the first two years of a child’s life.

In Rwanda, SASHA recorded great successes in four districts namely Gakenke, Rulindo, Muhanga and Kamonyi Districts.

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Brining chicken offers the ultimate in moistness and flavor of grilled chicken.

Ingredients

Brine and Chicken

• 2 cups water
• ¼ cup kosher (coarse) salt
• ¼ cup packed brown sugar
• 4 cans or bottles (12 oz each) beer or nonalcoholic beer, chilled
• 2 cut-up whole chickens (3 to 3 1/2 lb each)

Barbecue Rub

• 1 tablespoon paprika
• 1 teaspoon table salt
• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• ½ teaspoon pepper
• ¼ cup vegetable oil

 Directions

1. In 6- to 8-quart noncorrosive (stainless steel, enamel-coated or plastic) container or stockpot, mix water, kosher salt and brown sugar, stirring until salt and sugar are dissolved. Stir in beer. Add chicken. Cover; refrigerate at least 8 hours but no longer than 24 hours.

2. Line 15×10-inch pan with sides with foil. Remove chicken from brine; rinse thoroughly under cool running water and pat dry with paper towels. Discard brine.

3. Place chicken in pan. Refrigerate uncovered 1 hour to dry chicken skin. Meanwhile, in small bowl, mix all rub ingredients except oil; set aside.

4. Heat gas or charcoal grill for indirect cooking. Brush oil over chicken; sprinkle rub mixture over chicken. For two-burner gas grill, heat one burner to medium; place chicken on unheated side. For one-burner gas grill, place chicken on grill over low heat.

5. For charcoal grill, move medium coals to edge of firebox; place chicken over drip pan. Cover grill; cook 15 minutes.

6. Turn chicken over; cover grill and cook 20 to 30 minutes longer, turning occasionally, until juice of chicken is clear when thickest piece is cut to bone, 170°F for breasts; 180°F for thighs and drumsticks.

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Prep Time 10 minutes

Total Time 22 minutes

Ingredients

• ¼ cup honey
• 2 tablespoons Dijon mustard
• 1 tablespoon orange juice
• 1 teaspoon chopped fresh tarragon leaves or 1/4 teaspoon dried tarragon leaves
• 1 teaspoon cider vinegar
• ½ teaspoon white wine vinegar
• 1 dash of onion powder
• 4 pork butterfly loin chops, 1/2 inch thick (1 pound)

Directions

1. Heat coals or gas grill for direct heat. Mix all ingredients except pork in small bowl.

2. Cover and grill pork 4 to 5 inches from medium heat 10 to 12 minutes, brushing occasionally with honey mixture and turning once, until pork is slightly pink in center.

3. Discard any remaining honey mixture.

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