Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish,  is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids. One healthy way to prepare fish is by grilling into the oven because this preparation method does not need a … Read more

Lumanda is a vegetable very popular in Zambia. It is a very tasty dish among Zambian recipes. It has a natural sour taste which contributes to it’s delicious taste especially if prepared with powdered groundnuts. Lumanda in English is known as Hibiscus sadbiriffa, well…that is the scientific name.  It has plenty health benefits which include … Read more

Zambian cuisine includes different types of fish stews. Fish commonly known as isabi (Bemba) or Nsomba (Nyanja) in Zambian language is a rich source of protein. Today, we are preparing a  dried fish  recipe but before we can get into the recipe, let us discuss the benefits of dried fish. According to an article by … Read more

Busala or Lusala are a root tubers commonly found in the Southern part of Zambia. It looks like a yam. The English name is not well known but the scientific name is Dioscorea hirtiflora (Food Composition Report 1311, 2007). It can be eaten as a snack when plainly boiled with some salt or eaten with … Read more

Okra is  a common vegetable in almost all parts of the world. it is a very healthy vegetable and very tasty.African and  Indian cuisine has plenty  variety of raw okra recipes both dry and fresh. Today i will be sharing a dry okra recipe that is common in Zambia. this is one dish I enjoyed … Read more