Plantains in Palm Oil-

This dish, bananes plantains à l'huile de palme, makes use of two of the most common ingredients in Central African cookery: plantains and palm oil. Other oil can be substituted, but palm oil (or at least a mix of palm oil and some other cooking oil) gives the most authentic taste and colour. Also see these similar dishes: Aloco (served with grilled fish), and Matoke (made with meat).

What you need

one cup of palm oil, or any cooking oil, or a mix of the two four or more plantains (they don't have to be completely ripe) one or two hot chile peppers, cleaned and chopped (for a mild taste, use one hot pepper, left whole, so it can be removed before serving) one onion, chopped salt to taste

What you do

Heat most of the oil in a large skillet. Peel plantains. Cut plantains into disks of equal thickness. Fry the plantains in the hot oil for several minutes, until they are golden brown. Remove them from the oil and place them on absorbent paper.

Heat the rest of the oil in a deep pot. Fry the peppers and onion over high heat for a few minutes, stirring often.

Add the fried plantains to the peppers and onion. Add a spoonful of water, cover and simmer at a low heat for a few minutes. Salt to taste.

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Mfumbwa-

Gnetum africanum is a popular variety of greens (edible vegetable leaves) found throughout tropical Africa -- literally "found" because it grows wild in the forest and is usually not cultivated. It is a natural "forest product" that is gathered by rural people and sold in markets in cities big and small. It is even available in some African grocery stores in Europe. In English, Gnetum africanum is usually called "wild spinach" (though other plants are also called the same). In the Kikongo language of the Congo region Gnetum africanum is called Mfumbwa or Fumbwa (in Angola, M'Fumbua or Fumbua). It is used to make Pondu na Fumbwa, which is also called Saka-Saka, or this recipe, another of many African greens and peanut dishes: Fumbwa elambani na Mafuta ya Nguba -- Fumbwa with palm oil and peanut.

What you need

one to two pounds (or more) of mfumbwa (fumbwa), or substitute any other greens: cassava leaves, collards, kale, turnip greens or similar; or spinach; cleaned, stems removed; and shredded, finely cut, or pounded in a mortar with a pestle one cup peanuts (or peanut butter) one or two ripe tomatoes, peeled and chopped (or canned tomato paste, or canned tomato) one leek (or one onion), finely chopped one piece of dried, salted, or smoked fish (the size of your hand), bones and skin removed, cleaned, soaked in water, and rinsed one cup red palm oil

What you do

Place the greens in a large pot. Add enough water to partially cover. Bring to a boil. Reduce heat, (do not cover), and simmer until greens begin to become tender. (Cooking time varies considerably depending on type of greens used.) Add water if pot becomes dry.

Grind, chop, or pound peanuts into a fine paste. (Or you can start with natural, sugar-free peanut butter.)

When greens are mostly tender and liquid is reduced, add tomatoes (or tomato paste), leek (or onion), and dried fish. Continue to simmer, on low heat, stirring occasionally. Simmer until everything is tender and ready to eat.

Remove a cup of the pot liquid and combine it with the peanut paste in a bowl. Stir to obtain a smooth sauce. Stir the peanut sauce into the greens, and reduce heat to as low as possible. Top with red palm oil and simmer for a few more minutes.

Serve with boiled Yams or sweet potatoes and/or Baton de Manioc / Chikwangue or Rice.

The red palm oil, added like a pat of butter or a drizzle of olive oil in a European dish, gives the greens a distinctive flavor and color. Homemade red palm oil and palm butter, made from the fruit of the African oil palm (Elaesis guineensis) are features of tropical African cooking. See Poulet Moambé or Poulet Nyembwe.

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Saka-Saka (Cassava Leaves)-

Saka-Saka (Saca-Saca, Sakasaka, and also known as Mpondou, Mpondu, or Pondu) is the Congolese word for cassava leaves, and the name of a dish made from them. Could "saka" be a Congolese pronunciation of "cassava", doubled for an emphasis on quantity to name a dish wherein cassava leaves are the main ingredient?

Central African people seem to be unique in their consumption of cassava leaves, which are cooked as greens. Elsewhere in the world, the cassava (or manioc, yuca, or yucca) plant is cultivated only for its tubers.

Cassava leaves are found only in the tropics. If you can pick your own fresh cassava leaves, select the smaller, newer leaves; the larger, older ones are tough. If cassava leaves are not available, substitute collards, kale, turnip greens, or similar.

What you need

lots of cassava greens (feuilles de manioc) [or substitute kale, collards, turnip greens, spinach, or similar], stems removed, cleaned, and cut or torn into pieces a few spoonfuls of palm oil, Moambé Sauce, or any oil one onion, chopped one clove garlic, minced sweet green pepper and/or sweet red pepper, chopped (optional) eggplant (peeled, cubed, rinsed, and salted) or okra, chopped (optional) salt, or baking soda, to taste one piece of dried, salted, or smoked fish; or one can of pilchards; or one can of sardines

What you do

Throughly crush, mash, or grind the greens in a mortar and pestle or with whatever you can improvise. (roll them with a rolling pin, crush them in a heavy bowl with the bottom of a sturdy bottle, etc.)

Bring a large pot of water to a boil; add greens and cook for thirty minutes or more (much more if using cassava leaves).

Add all the remaining ingredients to the greens and bring to a boil, then reduce heat and simmer. Do not stir. Simmer until the water is mostly gone and the greens are cooked to a pulp.

Serve as a side with a chicken, meat, or fish main course, with Baton de Manioc / Chikwangue, or Rice. Many Central African cooks use baking soda, or a piece of rough potash, to give a salty flavor to soups and sauces. This replicates the flavor of traditional salts which are obtained by burning the barks or leaves of certain plants. This was necessary because there is no other source of salt in much of Central Africa.

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Saka-Madesu (Cassava Leaves & Beans)-

Saka-Madesu, or Pondu aux Haricots, or Feuilles de Manioc aux Haricots or just Greens and Beans is a dish of cassava leaves and white beans that is popular in the lower Congo River region. If cassava leaves are scarce in your region, substitute other greens.

What you need

two to four cups (one to two pounds) of white beans cassava greens (feuilles de manioc) [or substitute kale, collards, turnip greens, spinach, or similar], stems removed, cleaned, and cut or torn into pieces - the beans and greens should be approximately equal in weight at least a few spoonfuls of palm oil, or any oil -- two cups, or more, of palm oil can be used (homemade Moambé, or a canned substitute, can be used in place of oil) one onion (and/or one leek), chopped sweet green pepper (optional) salt, or baking soda, to taste

What you do

Soak the beans overnight in cold water. Drain, rinse, and drain again.

Cover the beans with cold water. Bring to a boil. Reduce heat. Cover and simmer over low heat, stirring occasionally, until beans are tender. Remove beans from heat and set aside if beans are tender remaining steps are completed.

While beans are simmering: Heat half of the oil in a skillet and fry the onions and green pepper for a few minutes. Add oil-onion-green pepper mixture to beans.

Rinse cassava leaves in hot water then crush cassava leaves with a mortar and pestle (or improvise using a rolling pin and cutting board, or a heavy bowl and a sturdy bottle). Note: this step can be skipped with other greens.

Bring a separate pot of water to a boil. Add greens, leek, and remaining oil. Boil for a few minutes, then reduce heat and and cook until greens are tender, stirring occasionally. (Cooking time varies depending on type of greens. Cassava leaves need to cook for one to two hours.)

When beans and greens are tender: Combine greens and beans in the largest pot. Add salt to taste. Simmer over low heat for an additional 15 to 30 minutes.

Serve with Baton de Manioc / Chikwangue, or Rice, or boiled Yam.

Alternate cooking method: Soak and rinse the beans, as above. If using cassava leaves, rinse them in hot water and and crush them with the onion and green pepper. Combine everything in a large pot with water to cover. Bring to a boil, reduce heat, and simmer for an hour or two. Add palm oil or moambé. Continue simmering until all is tender.

Eggplant can also be added along with the onion and green pepper.

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Feuilles de Manioc (Cassava Leaves)-

Feuilles de Manioc: French, feuilles (approximately pronounced "foy") = leaves; manioc = Manihot esculenta or cassava. The cassava plant is grown all over the world's tropics for its edible tubers. The cassava plant is native to the tropics of the Americas and was introduced to Africa in the early 1500s. Africans, particularly in Central Africa, seem to be unique in their consumption of cassava leaves as a légume-feuille (leaf-vegetable or greens). Cassava leaf greens are cooked in many African stews and sauces.

What you need

two to four pounds feuilles de manioc (cassava leaves) or similar; stems- removed, well-washed, rinsed, and drained one or two onions, peeled and chopped (optional) piece of fresh fish or smoked fish [a minnow-like fish, Ndakala (Stolothrissa tanganicae, Lake Tanganyika sprat, Dagaa) is often used in Central Africa], (optional) baking soda, or salt (optional, to taste) hot chile pepper, cleaned and chopped (optional, to taste) garlic, minced (optional) palm oil or Moambé sauce (or canned Palm Soup Base (also called "Sauce Graine" or "Noix de Palme"), (optional)

What you do

Wilt the cassava leaves, a handful at a time, by briefly pressing them on a heated skillet or griddle. Use a mortar and pestle to crush them. (Placing the leaves in a large oven- proof glass bowl and carefully grinding them with the bottom or a sturdy bottle works too.) Grind the onion, if desired, into the leaves.

In an enameled pot (if you don't want to use a terra cotta pot over an open fire) bring a few cups of water to a boil. Place the crushed leaves in the pot. Keep the leaves at a low boil for an hour, adding water if needed.

Add the fish, baking soda (or salt), chile pepper, or garlic, as desired. Continue to cook until the liquid is reduced to a sauce and the leaves have lost their bright green color.

Add the palm oil or moambé sauce and cook for a few more minutes before serving.

Common combinations of optional ingredients that can be added to the cassava leaves are:

chile pepper, palm oil onion, baking soda, palm oil onion, fish, salt, chile pepper onion, baking soda, fish, palm oil

These dishes are the most basic cassava leaf recipes. They were developed in times when even salt was a rare and expensive item, so sel indigene or "vegetable salt" (salt obtained from bark or leaves) is used (baking soda is a similar-tasting substitute). Traditional cooks also insist on the most traditional cooking method: a clay cooking pot (instead of a metal one) over a wood fire. Clay cooking pots may also be needed to properly prepare foods that are used in a ceremonial or religious context. In some parts of Central Africa, a potful of feuilles de manioc, plus some baton de manioc might be an entire meal.

Cassava plants grow only in the tropics, and their leaves are not traded commercially ouside of African markets. If you have access to cassava plants, pick the newer, smaller leaves. Larger leaves are too tough to cook well as good greens. Outside of Africa, substitute any other greens (collards, kale, etc.) and reduce cooking time.

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Okra & Greens-

Okra is generally thought to have originated in the wild in Northern or Northeastern Africa. It has been cultivated throughout Africa, the Middle East, and Asia for centuries, where it is used to give a mucilaginous thickening quality to soups and stews. It can be used fresh, or dried for storage. Okra was brought from Africa to the Americas by enslaved Africans. Africans also brought their names for okra. The English word okra comes from the West African Twi (or Tshi) language's nkruman or nkruma which was shortened in English to okra. In many Bantu languages of Central Africa, okra is called ngumbo, or ngombo, from which the Louisiana Creole-Cajun Gumbo soup- stew made from okra gets its name. See the early Gumbo recipes among the Rare Recipes of Mrs. M. Randolph, Mrs. L. Bryan, and Mrs. A. Fisher.

What you need

one onion, chopped two tablespoons of palm oil or any cooking oil, (palm oil gives the most authentic taste) one cup water one pound greens, cleaned, stems removed, ,and shredded: cassava leaves (Feuilles de Manioc), kale, collards, or similar) twenty okra two cups palm butter or nyembwe sauce, or canned palm soup base -- peanut butter can be substituted two or three chile peppers, chopped (or cayenne pepper)

What you do

Heat oil in large pot. Saute onions until clear. Add water and bring to boil.

Add all remaining ingredients. Cook until all is tender, stirring often. Canned palm soup base is usually available only in large cans; if you have more than needed, make some Poulet Nyembwe.

This soup version of Sub-Saharan Africa's ubiquitous Chicken in Peanut- Tomato Sauce comes from the Kongo people of the two Congos and Angola; it has much in common with other African peanut soups and sauces.

What you need

chicken; one whole chicken, cut up, any parts, any amount one large onion, chopped palm oil small can of tomato paste one-half cup peanut butter (natural or homemade, containing only peanuts and salt) hot chile pepper or red or cayenne pepper, to taste

What you do

Fill a large pot with enough water for soup. Bring it to a boil. Add the chicken and boil it until the meat is done and a broth is obtained.

While the chicken is boiling, gently sauté the onion in several tablespoons of palm oil until the onion is tender.

Remove the chicken from the broth and remove meat from bones. (Save the broth and keep it at a low simmer.)

Combine one cup of the chicken broth with the peanut butter and tomato paste and stir until smooth.

Return the chicken meat to the broth and add the peanut butter-tomato paste mixture. Stir and continue to simmer until the soup is thickened.

Season to taste. Serve with Rice, or Baton de Manioc / Chikwangue, or Fufu and more hot pepper Recipe contributed by Janet Patton. The Congo Cookbook welcomes contributions from readers.

Nsusu na buha or Poulet fumé à la pâte d'arachide (Smoked chicken with peanut sauce)-

is a similar dish from the Congo region.

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uamba de Galinha-

Angola's Muamba de Galinha (Chicken Muamba) is a relation of the Poulet Moambé and Moambé Stew of the Congo River region. It is made from chicken and a red palm oil sauce called muamba de dendem, (dendê, dendén), similar to the Moambé Sauce of the Congo region. (It seems that sometimes the word Muamba also refers to a dish made with peanuts, as in Muamba Nsusu).

The basic Muamba de Galinha is made from chicken, onion, palm oil or muamba de dendem, garlic, and okra, plus a type of Angolan hot chile pepper called gindungo.

What you need

one chicken, cut into serving-sized pieces juice of one lemon (optional) one cup red palm oil (or a mixture of palm oil and any other cooking oil) two or three onions, chopped two cloves of garlic, minced one hot chile pepper, left whole and removed after cooking (for a mild dish), or chopped, seeds removed (for a spicy hot dish) three tomatoes (peeled, if desired) and cut into quarters (optional) one squash (acorn, butternut, or similar) or sweet pumpkin; seeded, peeled, and cut into bite-sized pieces -- or -- one eggplant, peeled, cut into pieces, soaked in salted water, rinsed, ,and drained one cup of canned palm soup base, also called "sauce graine" or "noix de palme" or homemade moambé or nyembwe sauce, or palm butter one or two dozen small, tender okra; washed, ends removed -- (the okra can be left whole or, for maximum effect, chopped into rondelles) salt, to taste

What you do

If desired: Squeeze lemon juice over the chicken. The chicken can also be rubbed with a mixture of lemon juice, minced garlic, chopped chile pepper, and salt. Let it marinate for fifteen minutes to an hour.

Over high heat, bring the oil to cooking temperature in a deep skillet or a dutch oven. Add the chicken and cook it on all sides until it is slightly browned, but not done.

Add the onion, garlic, chile pepper, and tomato. Stirring occasionally, cook over medium heat for about half an hour, until the chicken is nearly done.

Add the squash or eggplant and cook for an additional ten to fifteen minutes. Then stir in the canned palm soup base (if desired) and add the okra. Gently simmer for a few minutes - - until the okra is tender.

Salt to taste. Serve with Rice.

In Angola, the most common and most traditional accompaniment to Muamba de Galinha is funge, a starchy Fufu-like staple made by boiling and stirring corn (maize) or manioc (cassava) meal into a stiff porridge. The Muamba de Galinha and funge are often served with palm oil beans: beans which have been cooked until tender, then seasoned with muamba sauce or palm oil, and salt.

Some cooks prepare their Muamba de Galinha with a mixture of palm oil and bacon fat, or a mixture of palm oil and olive oil. (Olive trees have been grown in Angola since the early days of Portuguese exploration and settlement in Africa.) The sauce can be thickened just before serving by mixing a few tablespoons of corn starch or corn flour with hot palm oil (from the cooking pot), then stirring the mixture into the dish and simmering a few minutes. Fish can be prepared with the same recipe, substituting fish for chicken.

Poulet Moambé / Poulet Nyembwe-

Moambé Sauce is made from the ripe red fruit which surrounds the seed of the African oil palm. Poulet Moambé or Poulet a la Moambé (Chicken in Moambé sauce) is popular throughout the Congo River area. In Gabon, Poulet Nyembwe (also spelled Gnemboue), or Chicken in Nyembwe sauce, is considered the Gabonese national dish. Moambé is also made with meat. Other palm fruit and palm oil recipes include: Palm Butter, and Palm-Oil Chop.

What you need

a very small amount of oil for frying, preferably palm oil one chicken, cut into bite-sized pieces one onion, finely chopped (optional) one ripe tomato, chopped; or canned tomato, drained, (optional) one to two dozen okra, chopped (optional) two cloves garlic, finely chopped -- or -- one small bunch of sorrel leaves or parsley, finely chopped (optional) chile pepper, chopped (optional) salt, black pepper, cayenne pepper or red pepper (to taste) moambé or nyembwe sauce (also called palm butter) (below); or canned Palm Soup Base (also called "Sauce Graine" or "Noix de Palme"), available in African and International grocery stores

What you do

Fry the chicken and any optional ingredients in hot oil in a large skillet or dutch oven until the chicken is browned but not done.

Reduce heat and add the spices. Add two cups of the moambé / nyembwe sauce or canned palm soup base and one cup water. Simmer over low heat until everything is cooked and tender (maybe an hour), stirring often. Stir before serving. The red palm oil tends to separate from the sauce; some people remove some or most of this red oil before serving.

Serve with Baton de Manioc / Chikwangue, or Fufu, or Rice

The Capitaine (Lates niloticus, or Mbuta, Nile Perch, Lake Victoria Perch)-

is a prized eating fish throughout Africa. It is native to Lake Chad and the Nile, Congo, and Niger rivers. In the 1950's it was introduced to Lake Victoria, where it destroyed many of the endemic cichlid fish species, inculding the Ngege. The Congolese recipe combines it with two essential elements of Congolese cooking: hot pili-pili peppers and palm oil.

What you need

one cup palm oil one onion, finely chopped hot chile pepper, cleaned and chopped (or left whole) two pounds of filleted fish (Capitaine or Nile Perch, if possible, or other white-fleshed fish) salt, black pepper

What you do

Heat the oil in a large skillet. Cook the onions and chile pepper for a few minutes. (Use chopped chile peppers for a hot spicy dish, or use whole chile peppers and remove them after cooking for a milder taste.)

Cook the fish in the oil for a few minutes, then turn it (once) to cook the other side. Adjust seasonings to taste.

Variations: add tomatoes, okra, green pepper, or garlic with the onions and chile pepper.

As is often the case with common names, Capitaine

The most traditional Central African cooking method: a boiling pot over a fire. Select a fish that won't fall apart when cooked in a stew. Any kind of greens can be substituted for the spinach in this recipe.

What you need

one fish, filleted into serving size pieces one-third cup palm oil (or peanut oil or any cooking oil) three cloves garlic, chopped one onion, chopped one cup water one pound spinach leaves, cleaned (or collards, kale, or similar, cleaned, chopped, and blanched) canned tomatoes one tablespoon salt cayenne pepper, red pepper, or African Hot Sauce (to taste)

What you do

In deep pan, fry the fish in the oil. Add the garlic and onion. Reduce heat and simmer until onions are clear. Add water. Simmer 15 minutes.

Add tomatoes and spinach. (If other greens are used they should be blanched ahead of time.) Season to taste. Simmer until all is done. Serve with Baton de Manioc / Chikwangue, Fufu, or Rice.

Dongo-Dongo-

Dongo-Dongo is another example of an African dish that is both a sauce and a soup. It is sometimes made with fish, and sometimes with meat, but always with okra. Given that gombo or gumbo is the most common central African name for okra, and that Dongo- Dongo is basically an okra soup, it seems likely that this recipe is a distant African relation of the famous Cajun-Creole Gumbo of Louisiana. See the early okra and gumbo recipes in the Rare African Recipes pages.

What you need

oil to sauté two onions, cleaned and finely chopped two hot chile peppers, cleaned and finely chopped twenty or more okra, ends removed, cleaned, and chopped [when using okra, remember that the more it is cut, the slimier it becomes] two or three cloves of garlic, minced one or two tablespoons Arome Maggi® sauce or two Maggi® cubes any amount of dried, salted, or smoked fish, cleaned and rinsed (use a little just as a flavoring, or enough for everyone to have a serving) a pich of baking soda -- or -- one can tomato paste (optional)

What you do

Heat oil in a deep pot. Sauté onions and garlic for a few minutes.

Add Maggi® sauce or Maggi® cubes, okra, and peppers. Cook for several minutes.

Add enough water to cover. Bring to a boil, then reduce heat and add fish.

If desired, add the baking soda (for a gooey sauce) or the tomato paste (for a red sauce). Simmer until the okra and fish are tender.

Dongo-Dongo is usually served with a starch, such as Fufu, Baton de Manioc / Chikwangue or Rice. Many Central African cooks use baking soda, or a piece of rough potash, to give a salty flavor to soups and sauces.

Is Dongo-Dongo a reduplication? See the Coupé-Coupé recipe.

Liboké de Poisson (Fish in Banana- Leaf)-

Leaf cookery is common throughout the world's tropical regions. In Central Africa, both whole fish and fish filets are cooked in leaf packets over grills or charcoal fires. Throughout the Congo River area, the Lingala word, Liboké (plural, Maboké) is often used to refer to this method of preparation; Ajomba (or Jomba) is the name nearer the Atlantic coast. Poisson en Paquet is French for Fish in Packet. Leaves of banana or marantaceae (or marantacee) plants give the food a certain flavor that will be missing if they are not used, however aluminum foil can be substituted. Outside the tropics, look for (frozen) banana leaves in International, Asian, and Latin American grocery stores. See also: Liboké de Viande. Chicken can also be cooked this way.

What you need

banana leaves two to four pounds of fresh fish (either whole, or cut into filets, steaks, or pieces); in Africa freshwater fish are typically used one or two onions, finely chopped juice of one or two lemons salt (to taste) black pepper (to taste) cayenne pepper or red pepper (to taste) oil (just a spoonful) one tomato, chopped and crushed (or canned tomatoes) (optional) a few okra, chopped (optional) a bunch of sorrel leaves (optional) one Maggi® cube (crushed) or a spoonful of Maggi® sauce (optional)

What you do

If you are cooking a whole fish: Prepare a marinade by mixing together the oil, chopped onion, lemon juice, salt, black pepper, red pepper (and any optional ingredients you choose). Clean the fish, but leave the scales on, and cut a few gashes lengthwise on each side. Pour the marinade onto the fish and into the gashes. Let marinate in a glass dish for a quarter hour.

If you are cooking fish filets, steaks, or pieces: In a glass bowl combine all the ingredients (including the optional ingredients) except the fish and mix well. Add the fish and let marinate for a quarter hour.

Warm the banana leaves for a half- minute in a hot oven, or on a grill, or in a pot of boiling water. This makes them easier to fold. Remove the center rib of each leaf by cutting across it with a knife and pulling it off. Cut the ends off each leaf to form a large rectangle.

Fold the banana leaves to completely enclose the ingredients in a packet two or three layers thick. (Use something like the burrito folding technique. Depending on how many leaves and how much (or how many) fish you are cooking you may want to make more then one packet. Use oven-proof string to tie them closed.)

Cook the packets over an outdoor grill, or in an oven. (If using an oven, you may want to place some aluminum foil under them to catch drips.) Turn them every ten minutes. After half an hour carefully open the packet and check to see if the fish is cooked, if it is not, close the packet and continue cooking.

Serve in the packet with some Baton de Manioc / Chikwangue

Grilled Tilapia-

Many species of Tilapia are native to the lakes and rivers of Africa, where it is often called Ngege. Outside of Africa, Tilapia is called St. Peter’s Fish. Tilapia is best known for being easy to raise and harvest in man-made ponds. (They reproduce and grow quickly, are disease-resistant, and omnivorous.) Tilapia aquaculture has become common all over the world in the last few decades, but was first practiced in Egypt and Israel in ancient times. In Africa, both farm- raised and wild tilapia are commonly eaten. Tilapia could be substituted in most of the fish recipes in The Congo Cookbook. Tilapia grilling over a charcoal fire is a common sight in African kitchens and on African streets. For this recipe, use a charcoal grill if possible, if not, resort to the oven broiler.

What you need

one cup vegetable oil salt red pepper flakes, cayenne pepper, or African Hot Sauce (to taste) juice of one lemon one onion, finely chopped one sweet green pepper (or bell pepper), finely chopped one spoonful of vinegar whole tilapia (one per person), one to two pounds each; cleaned (or tilapia fillets)

What you do

In a glass bowl or baking dish, combine all the ingredients except the fish. (For the simplest recipe, use only the oil, salt, red pepper, and lemon juice.) Stir until everything is well mixed.

Cut three slits across each fish on both sides, rub the oil and spice mixture onto and into the fish. The fish can be allowed to marinate in the bowl if desired (twenty minutes to an hour should be enough).

Cook the fish over a charcoal fire in an outdoor grill (a grill basket made to hold fish while grilling is very helpful), or broil in the oven, turning once or twice.

Serve with an African Hot Sauce.

A simple Central African way to prepare any whole fish. Fish, stuffed with onions and/or peppers then pan- fried, seems most popular along the Atlantic coast of Africa.

What you need

one whole fish (several if you have small fish) -- a half pound per serving one or two onions, chopped oil for frying fresh tomatoes (peeled and chopped) or canned tomatoes, or tomato paste, or tomato sauce cayenne pepper or red pepper, black pepper, salt

What you do

Clean fish. Stuff stomach cavity with chopped onions. Heat oil in frying pan. Fry fish in oil on both sides until nearly done. Add tomatoes and spices. Simmer until done.

Serve with Baton de Manioc / Chikwangue, Fufu, or Rice; and African Hot Sauce, and a vegetable.

Staple Foods

Nsima-

1 cup ufa (cornmeal or cassava) for two people 2 3/4-3 cups water for each cup ufa butter or margerine optional Use a wooden spoon to stir nsima. Heat the water in the saucepan until luke warm. Mix a little of the ufa with the water, stirring well to make sure there are no lumps. Bring to a boil, stirring well, then lower the heat and let boil gently for a few minutes. The mixture should look like a thin transparent porridge. Sprinkle the remaining ufa over, a little at a time, stirring continuously to avoid lumps from forming, until the desired consistency is reached. Keep stirring until the nsima is smooth and well cooked. A little butter or margerine may be stirred in at this stage. Serve in a dish accompanied by a relish such as pumpkin leaves or tabasco s

Fish-

Many Malawians live by Lake Malawi. Lake Malawi is the main resource of water and fish. There are many kinds of fish that live in the lake. The main types of fish at the market are Chambo, Mlamba (catfish), Usipa, and Kampango. Fish is eaten at the meals with Nsima. Fish is the main source of protein for Malawians. Malawians eat more fish than meat by over two times! You can grill the fish or dry it in the sun. If you dry it, you may want to salt and season it for a better flavor

Dessert Recipes

Nthochi (banana) Bread-

1/2 cup margarine or shortening 1 cup sugar 2 cups flour 1 egg 1 cup milk 1 tsp. baking powder 1 tsp. salt 5 ripe bananas, mashed Grease a loaf pan well. Preheat oven to 325 degrees F. Cream margarine with sugar. Beat in egg. Add flour, salt, baking powder, milk, and bananas. Pour into loaf pan and bake for about one hour. Cool well and slice.

Mbatata (sweet potato) Cookies-

3/4 cups mashed sweet potato 1/4 cup milk 4 Tbs. melted margarine 1 1/4 cups sifted flour 2 tsp. baking powder 4 Tbs. sugar 1/2 tsp. salt 1/4 tsp. cinnamon Malawi is known as the "warm heart of Africa" due to the friendliness of Malawian people. These cookies can be cut in the shape of hearts to commemerate the Malawian people. Preheat oven to 375 degrees. Mix sweet potatoes, milk, and melted margarine and beat well. Sift and stir in the remaining ingredients. Turn onto a floured board, knead lightly and roll out 1/2 an inch thick. Cut with a cookie cutter. Place cookies on a greased baking sheet, and bake for 15 minutes. Sprinkle some cinnamon/sugar mixture on top.

Mtedza (peanut) Puffs-

3/4 cup finely chopped peanuts 1/2 cup margarine 2 Tbs. sugar 1/2 tsp. vanilla 1 cup flour powdered sugar 1 pinch of salt Preheat oven to 325 degrees. Cream margarine and sugar. Add peanuts, vanilla, and flour. Roll into small balls. Place on a greased baking sheet. Bake for 35 minutes. Remove from oven and while still hot, roll in powdered suger. Repeat rolling when cold.

Zitumbuwa (banana fritters)-

3 ripe bananas 1 tsp. sugar 1/2 cup ufa (cornmeal) 1 pinch of salt oil for frying Mash the bananas and mix well with the salt, sugar, and ufa. Fry spoonfuls of this mixture in very hot oil.

Snacks-

Mbatata (sweet potato) Biscuts 3/4 cups mashed sweet potato 1/4 cup milk 4 Tbs. melted margarine 1 1/4 cups sifted flour 2 tsp. baking powder 1/2 tsp. salt Preheat oven to 375 degrees. Mix sweet potatoes, milk, and melted margarine and beat well. Sift and stir in the remaining ingredients. Turn onto a floured board, knead lightly and roll out 1/2 an inch thick. Cut with a cookie or biscuit cutter. Place biscuits on a greased baking sheet, and bake for 15 minutes.

Caterpillars-

In November, Malawian park rangers allow the people of Malawi to go into the park and find caterpillars. They go in and find the caterpillars. When they have found them, they harvest them in the parks, under rangers' supervision. Once the catarpillars are grown, they take them and remove the insides and throw them away. They take the skin and lay it out to dry. When they are dry, they salt the skins and eat them. It may sound gross, however, it is one of the most popular snacks.

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