Our Family Table – Sharing Our Kenyan Culture Through Food

Ashley

Hey Everyone! In case you didn’t know March is National Nutrition Month – basically every dietitian’s favorite month of the year! It is definitely worth celebrating all month long! And what is this dietitian’s favorite way to celebrate? By enjoying amazing food, of course!

Presently we are in a culture where overeating is prevalent and mindful intuitive eating is becoming mainstream. We need to strike a balance between genuinely enjoying the eating experience, nourishing our bodies with what it needs to function at its highest capacity, and yet allowing ourselves to indulge in all foods in moderation, proper portion and balance. It’s really about listening to our bodies and being mindful and intuitive throughout the whole eating experience. Quite the harmonizing act, but all in the name of appreciating our food and allowing it to sustain our bodies so we can feel our personal best!

Food is a big part of every culture and every person, everywhere on planet earth. It truly has the power to connect and is inclusive of everyone. Food has the power to bring us to the table for conversation, relationship building and enjoyment of the food experience which includes both eating and preparation. Throughout my travels around the world that is the biggest theme.

Many of you know that my husband is from Kenya and we make it a point to travel there as often as possible so that our boys can know their family and know Kenya in a very personal and genuine way, especially in terms of the food experience. I wanted to take time to share the meaning of food and the eating experience in Kenya – the symbolism of food is incredible, and every culture and society holds their own beliefs.

In traditional Kenyan fare, there is ALWAYS sautéed greens, its not a meal without them. In fact, the most common green is called Skuma Wiki – think of it like kale or collard greens. The meaning behind it in Kiswahili – one of the main languages is, “to get through the week.” Families that are unable to afford other foods rely on this very common and low-cost green to satisfy them through the week when other foods are unavailable due to cost.

Ugali – Many Kenyans, especially the men don’t believe they can be truly satisfied or full without this staple. It is a corn-based flour that is cooked and formed into a dense cake. This is basically the mashed potatoes of Kenya!

Chapati – this is like a homemade flour tortilla. It’s my ABSOLUTE favorite food in Kenya. My son LOVES them, and he begs Grandma Kenya (as we call her) to make them literally every day when he is with her. There is so much time and effort including very special skills put in to make the perfect chapati. It is served to visitors, especially after a long safari (journey) to symbolize appreciation of the visitor and a very sincere welcome to the guest.

Kachumbari – This is like a side salad but think of it as a fresh salsa. It has diced tomatoes, chopped onions, cilantro, a squeeze of lemon and sometimes fresh avocados.

Meat – Meat is expensive in Kenya. The most common meats served are beef and goat. The meat is either roasted on the grill (choma) or put into a stew to dip the ugali and chapati. Meat is really a status symbol of wealth in Kenya. It is very common for a well-to-do Kenyan to slaughter a whole goat or even a whole cow depending on the number of guests, as a welcome and symbol of genuine appreciation for the guests visiting. Someone who is less financially fortunate will provide the best that they have, even if it means the family will suffer for the week leading up to the visit and the week after hosting a guest. If a chicken is available, the host will even slaughter their last chicken and prepare it for the guest.

If you haven’t noticed, the guest is truly the most important person in the Kenyan culture and Kenyans hold them to the highest regard, truly rolling out the red carpet to their greatest capacity to make their guest feel most welcome and most comfortable. This is all accomplished through the food offered and the event of the meal shared at the table.

This is only the beginning of the food symbolism in the Kenyan culture. Where are your roots and family heritage/ancestry? We would love to hear! What are the most important foods in your culture and what are their meanings?

“Food is our common ground and our universal experience” – James Beard

“The power of food is very spiritual. It not only brings the whole family on the same table, but also brings the whole world together” – Vikas Khanna

Peace and Wellness,
Ashley, RD, LD 

National Nutrition Month!

Hello friends!

It’s March which means it’s almost Spring, but more importantly it means it’s National Nutrition Month! We may be bias, but March is by far our favorite month at the grocery store. Not only is it a month to celebrate food, it’s also a time to celebrate nourishing our bodies.

Every year, the Academy of Nutrition and Dietetics’ March campaign emphasizes the importance of making informed food choices and building a healthy relationship with food. In 2018, the theme is “Go Further with Food.” What does this mean exactly? Well, it means a few different things. First, we can have more energy and do more when we fuel are bodies with nourishing foods. Second, when we are more aware of what food we have on hand and how much we buy at the grocery store we can reduce food loss and waste which also means saving money! That being said, let’s talk about my top 5 tips for “Going Further with Food”:

  1. Include a healthful variety of food. Remember, each food group contains different types of nutrients and in different amounts. It’s importance we get a good balance of these nutrients daily, but don’t be afraid to mix things up! Have a banana with oatmeal for breakfast every morning? Mix things up and add berries!
  2. Consider what you have on hand. Before going to your local Coborn’s, Cash Wise Or Marketplace Foods, make a mental or physical note of what your already have in your pantry, refrigerator, and freezer. When we are aware of EVERYTHING we have on hand before going to the grocery store we often are able to use up those items that may be otherwise thrown out.
  3. Buy only the amount of food that can be eaten or frozen within 4 days. Say what? Yes, you read that right. This is because items that are fresh or prepared should be eaten or frozen within a few days after preparing. Unfortunately, that hotdish sitting in the fridge you made last week needs to be tossed. To make sure that doesn’t happen again, be aware of how much you will eat within those days and freeze the rest. Hello, easy heat and eat meal!
  4. Be mindful of your portion sizes. If we paid attention to our serving sizes and hunger cues I can guarantee we would not only feel better, we would also be reducing food waste as we would be more in-tune with how much we eat.
  5. Move. Although this isn’t a food tip, it’s still a VERY important part of overall health. Find activities you enjoy (even in the winter!) and be physically active most days of the week.

We’d love to hear how you will be celebrating National Nutrition Month this year! Tune in to our Healthy Tip Tuesdays on Facebook Live each week and join us for lots of great topics on nutrition and even some great giveaways! 

Healthy and Happy Eating,
Emily, RD, LD 

National Nutrition Month

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com

Ashley

March celebrates National Nutrition Month! Thus, I thought it would be a great time to fill you all in on the new 2015 guidelines that have just been released! Yes, I know we are in 2016, but it usually take a year before the new guidelines are officially released. The dietary guidelines are updated every 5 years based on the latest research and trends we are seeing in the American population when it comes to the average nutrient intake. The dietary guidelines for Americans are a joint effort between the Health and Human Services department and the US Department of Agriculture. They describe adaptable eating patterns that both promote health and reduce the risk of chronic disease across an individual’s lifespan. Continue reading