• AFRICAN FOOD,  African Soup,  Keto & Low Carb,  Meals,  Other African Recipes,  RECIPES

    The Best African Red Stew



    2 lbs fresh whole tomatoes

    3 medium habanero pepper

    1 lbs Spicy boiled meat (beef)

    1 tbsp beef stock

    1 cup diced red onion

    1 tsp curry

    1 tbsp minced ginger

    3 tbsp olive oil



    1. Place the tomatoes and habanero peppers in a blender and blend until smooth and set aside.
    2. Pour olive oil in a hot saucepan, add diced onion and fry until brown,and then add ginger and stir for one minute.
    3. Pour in the blended tomatoes, stir, cover and cook for 15 minutes.
    4. Add curry and meat, cover and cook for another 15 minutes.
    5. Let the stew cool, serve on a bed of rice, potatoes or yam, over cauliflower rice, with fufu, or with bread if you’re not on keto diet.

    Tomato stew is keto compliant depending on what you eat it with. You can eat it with cauliflower rice, on a bed of fresh grated cabbage, or any green leafy veggie if you are on keto diet.

  • AFRICAN FOOD,  African Soup,  Keto & Low Carb,  Meals,  RECIPES

    Kale and Spinach Soup


    Kale soup is one type of soup that is very uncommon to find in restaurant menu. I first tried kale when back in 2015 when I attended a community conference. The main focus of the conference was reaching out to families in the community, teaching them how to farm and grow small organic produce for consumption. Before then I have never heard of nor seen kale. The kale that was served was mixed with dried cranberry and other things, and it was served cold. I enjoyed it to the point that I asked the chef for the recipe. The chef told us that he was taught how to make all kinds of vegetables, including kale, when he visited Kenya that summer. The next day, I went to whole food store and purchase 8 bunches of kale, and I made the exact recipe that the chef gave me. Since then I have learned to make kale in over 15 different ways. I particularly love kale because unlike spinach, it does not go to sleep so fast on you. Okay let me explain that. Spinach tends to get too soggy very quickly, and it is difficult to control the texture when using it to make soup, but adding kale gives it a crunchy taste and makes it last a lot longer in soup. Kale itself without spinach tends to be too tough for some people to chew, but adding spinach gives it a perfect taste of softness. Below is a soup made with combined kale and spinach.



    Beef (quantity as desired)

    Dried stock fish (quantity as desired)

    7 fresh tomatoes

    4 bunches of kale

    2 cups of sliced spinach

    4 Habanero pepper

    1 1/2 cup diced red onion

    1 tbsp. curry

    1 tbsp minced ginger

    2 tbsp. coconut oil

    3 beef stocks

    salt to taste


    1. cut and clean the beef
    2. place beef in a pot, add salt to taste, 1/2 tbsp curry, 1/2 cup red onion, and 1 beef stock.
    3. Cook the meat for about 15 minutes and  add the dried stock fish, cook for another 20 minutes and set aside.
    4. Wash and slice all veggies, place kale in a separate pot, add 1/2 cup of onion, 1 beef stock, and steam for 2 minutes. Then add spinach and steam for another 1 minute.
    5. drain the steamed veggies and set aside. You can save the vegetable broth for later use or discard it.
    6. Blend tomato and Habanero pepper in a blender. Place a separate pot on a stove and pour 2 tbsp coconut oil onto the hot-pot, add the last half of onion and stir for about a minute, add ginger and stir for another 1 minute, add the blended tomato, cover the pot and cook for about 10 minutes.
    7. Pour the drained veggies onto the tomato mixture and stir until even distributed, then add the meat and stock fish mixture and cook for another 7 to 10 minutes.
    8. Allow soup to cool, serve on a bed of rice (rice is not keto compliant), with fufu (fufu can be keto complaint if made with veggies), or itself and enjoy!