V6 - NUTRITION, By Deanne Witzke

NUTRITION
Eating Healthy in Rwanda
By Deanne Witzke

We need protein, carbohydrates, vita-mins, minerals, fat, and most importantly water. Living in a culture where food is (let‘s be hon-est) not a highlight and where water is scarce it is important to be extra aware of your daily intake. One quickly notices the Rwandan diet to be particularly carbohydrate heavy. While carbohydrates are a necessary part of our diet, it is good to be aware of and mindfully add other ne-cessities into our meals.

Suggested items to splurge on to maintain nutrition (found in Kigali or other big cities):
olive oil
oatmeal
peanut butter (there are some local, natu-ral peanut butters found in Rubengara or Kigali)
wheat flour (called Atta flour, or chapatti flour at the stores)
real butter (it will keep for at least a month in an air tight plastic container, it is much more nutritionally beneficial than Blue Band, and tastier)
lentils
chickpeas
wheat
berries
raisins
nuts
sesame seeds
brown rice
coconut milk
yogurt

Items you may be able to find in your village that are good to incorporate regularly:
avocado
eggs
peanuts
honey
bananas
colorful vegetables: lenga lenga (leafy greens), carrots, tomatoes, squash/pumpkin, fresh peas, green beans, green peppers
variety of fruits
real milk, if your body is tolerant to it
Tip: when you travel try to visit other markets and bring back some items that are not available at your site.

Recipe ideas
Breakfast:
Banana/Pumpkin/Squash Bread
Whole Wheat biscuits Whole Wheat
Chapati/tortilla

Lunch/Dinner:
Omelets [add lenga lenga, tomato, onion, garlic, green pepper, peas, etc. load it up!]
low carb Lentil/bean burgers/meat loaf/meat balls
Squash Soup Guacamole w/ wheat chapatti
Brushetta on wheat chapati

Snacks:
carrot sticks/bananas and peanut butter
fresh fruit
slice
d tomato/avocado sandwiches
Lentil Soup
Serves 3-4
1 cup lentils, rinsed
1 large onion, chopped
3-4 carrots, chopped
Lenga lenga (leafy green vegetable), chopped
4 cups water (veggie/chicken broth work also)
3 cloves garlic, minced
1 green pepper, chopped
3-4 tomatoes, chopped
Lemon/lime juice (if available)
Salt and pepper

Begin by sautéing the onions, garlic, greens, and carrots in a little olive oil, but if you are short on time you can throw it all in a pot and let it cook for about 30 minutes. You can season with Italian spices (basil, thyme, sage, parsley, oregano, cayenne) or with curry blends (cardamom, coriander, garlic, ginger, cumin, paprika, etc.). You can use the leftovers to make lentil burgers!

Lentil Burgers/Meat balls/Meat loaf 
Serves two … or one hungry PCV
1/2 cup cooked, drained, cooled lentils
1 egg (if you have no eggs you could also use 1 tbsp mayonnaise)
1 onion, chopped
1/2 cup oatmeal or bread crumbs
1-2 Tbs flour (whole wheat works) Any other veggies you have on hand- carrots, green peppers, garlic, corn, lenga lenga or nuts/seeds (sesame, sunflower, chopped cashew, etc.)
Salt, pepper and spices to taste (you can go In-dian and make a delicious curry burger, or add chili powder, cumin, paprika, and cayenne for a barbeque/southwestern taste, BBQ rub would also be good)

Combine all ingredients, except egg/mayo, in a bowl, and mix well. Try some and adjust the seasonings. Lastly, add the egg. Let mixture sit 10 minutes to thicken. Make into patties and cook like hamburgers in a little hot olive oil. Serve on toasted buns. You can also make meat-balls or meatloaf. For meatballs add Italian spices [basil, oregano, sage, thyme, parmesan if you have it] roll into balls w/flour and cook in olive oil. For meatloaf add spices and then fry with ketchup on one side. You can use the same recipe to make bean burgers!