Eating healthy doesn’t have to be difficult, especially when you can access nutritious local ingredients. In a conversation with SENS magazine, Umuhire Martine, a nutritionist and dietitian at NUTRI-SANTE Nutrition Cabinet, shares her tips on making healthy meals with everyday Rwandan ingredients.
From busting myths about healthy eating to offering quick and easy recipes, Martine provides valuable insights into maintaining a balanced diet without spending too much.
Many online recipes use ingredients that are hard to find in Rwanda. What are some essential local ingredients people can rely on to make healthy meals?
In Rwanda, we have various nutritious and affordable ingredients. Essential ingredients include vegetables (greens mixed with other colorful vegetables) and fruits, which are crucial when used appropriately. Carbohydrates like brown rice, potatoes (Irish and sweet), cassava, pumpkin, and yams are great choices.
For protein, beans, peas, groundnuts, sambaza, indagala, eggs, fish, chicken, and meats are all excellent options. When it comes to foods made from flour, choosing the brown or whole grain varieties is better.
What traditional Rwandan dishes can be modified to become healthier without losing their authentic taste?
Most traditional dishes can be made healthier by adding other ingredients, such as healthy spices like turmeric, black pepper, paprika, and oregano.
Superfoods can also be incorporated to boost their nutritional value. Traditional foods like cassava, pumpkin, sweet potatoes, yams, isombe (cassava leaves), maize, and beans can be nourishing by adding non-traditional healthy ingredients.
Also, many traditional dishes lack fruits and vegetables, so incorporating these can enhance the nutritional value while maintaining their authentic taste.
What are some tips for incorporating more vegetables into daily meals?
A simple way to add more vegetables is by including them in the stews or sauces you already make. You can cook vegetables alone, mix them with other foods, eat them raw, or even make a vegetable smoothie. Side dishes like steamed spinach or mixed salads with a simple dressing made from avocado and lemon are easy ways to boost your vegetable intake.
What quick and healthy meal ideas can be prepared with local ingredients?
For breakfast, you could make a simple omelet with tomatoes, onions, and green peppers, served with a side of boiled sweet potatoes, or a sandwich made with bread, lettuce, tomatoes, paprika, eggs or meat, and avocado.
Lunch could be a stir-fry made with locally grown vegetables like cabbage, carrots, and green beans, combined with a protein like chicken or beans. Vegetable rice, which is rice cooked with vegetables, is another broad option.
For dinner, a light meal like grilled fish with a side of steamed sombe and a fresh salad is perfect. You can also make vegetables like broccoli, cauliflower, and carrots with eggs or enjoy a natural fruit juice.
Are there any traditional Rwandan foods that are particularly healthy?
Yes, many traditional Rwandan foods are very healthy. Foods like lentils, beans, taro, bananas, pumpkin, isombe (cassava leaves), and all fruits, vegetables, and avocados provide a steady source of energy throughout the day.
How can someone on a tight budget ensure they get all the essential nutrients?
To get all essential nutrients on a budget, it’s important to know the food groups and their affordable options. Each food group has both expensive and affordable foods, allowing you to choose substitutes that provide the same nutrients at a lower cost.
What are some healthy alternatives to popular snacks or street foods in Rwanda?
Mandazi (fried doughnuts) are popular but are high in sugar and fat. A healthier alternative is baked sweet potato chips, which are crunchy, sweet, savory, and a great source of vitamins A and C. Samosas, usually deep-fried, can be replaced with grilled vegetable skewers using local veggies like zucchini, bell peppers, and tomatoes. You can also snack on peanuts, fruits like bananas, mangoes, pineapples, papayas, oranges, cashew nuts, macadamia nuts, dates, yogurt, dark chocolate, natural juice, and smoothies.
What are common misconceptions about healthy eating in Rwanda that you would like to clear up?
A common misconception is that eating healthy is costly. In reality, expensive foods have affordable substitutes that offer similar nutrients.
Another misconception is that breakfast isn’t a crucial meal. However, research shows that we should have three meals a day, with breakfast and lunch being nutrient-dense and dinner lighter but still nutritious. Unfortunately, many people in Rwanda do the opposite.
Can you please share some healthy meal recipes and smoothies?
Every healthy meal should be balanced, consisting of vegetables (cooked or raw, with at least three types, mainly greens, and other colors), carbohydrates like bananas, rice, and potatoes (both sweet and Irish), and proteins like beans, peas, mushrooms, chicken, fish, meat, or eggs.
Here are some examples:
Salad: A mix of cucumber, tomatoes, onions, lettuce, and avocado with a boiled egg, topped with a dressing made from parsley, smashed garlic, lemon, olive oil, and honey.
Roasted Plantain: Served with broccoli, cauliflower, carrots, onions, green peppers, and either beans or chicken.
Vegetable Soup: Made with zucchini, celery, tomatoes, onions, green beans, garlic, potatoes, olive oil, and broccoli.
Sautéed Vegetables: Sauté chopped vegetables in a pan with a little oil. Add cooked chicken or beans, stir until everything is well mixed, and serve with rice or boiled plantains.
Boiled Sweet Potato: Serve with a side of sautéed onions, tomatoes, and green peppers, along with beaten eggs.
For smoothies:
Spinach Smoothie: Spinach, avocado, berries, turmeric, cinnamon, and honey.
Oats Smoothie: Oats, milk, peanut butter, banana, and spinach.
Cucumber Smoothie: Cucumber, celery, pineapple, and ginger.
