Mukimo is one of Kenya’s and particularly Gikuyu’s favorite dish. No ceremony or celebrations of any kind is complete without a tasty Kenyan Mukimo. It is a one pot balanced dish which derives its name from the work ‘kima’ meaning mash.
It is a traditional meal of maize and beans/black beans or peas mashed with potatoes, pumpkin, ripe or raw bananas mixed with pumpkin leaves or ‘’kahurura’’ that makes it look green. Everything is boiled together then mashed which makes it a very healthy meal since it is not in any way cooked with fat which can be harmful to your body. The ingredients are easily accessible since most of them are gotten from the farm. Some of the ingredients used in preparing mukimu has a high nutrition value.
BENEFITS OF THE PUMPKIN LEAVES
- IMPROVES EYE HEALTH. Vitamin A, present in pumpkin leaves helps in preventing degeneration of some of the parts of the eye, which degrades with age.
- ANTI-AGING. If you want to look younger, start consuming these leaves. Due to the presence of anti-oxidants in abundance, these leaves are known to slow down the aging process making you look younger and full of life.
- LOWERS CHOLESTROL. Pumpkin leaves are considered effective in lowering cholesterol in your body because they contain huge amount of fiber in the leaves. It reduces the absorption of bile acid and cholesterol from the small intestines thereby resulting in low levels of cholesterol.
- INCREASES FERTILITY. These leaves are known to cure any testicular damages and also increases spermatogenesis. This helps in increasing fertility.
- Pumpkin leaves are known to have a hypoglycemic effect which helps in reducing sugar levels in the blood.
- BOOST YOUR IMMUNE SYSTEM. Pumpkin leaves help in increasing hemoglobin in the blood and keeps your bones strong. They increase your immunity. Which decreases the risks of getting affected by diseases.
- HELPS IN LACTATING. They are good with lactating mothers because they are a rich source of calcium. Pumpkin leaf maintains the calcium levels to normal helping mothers lactate properly.
- TREATS ANAEMIA. These leaves are a rich source of iron, which helps in increasing oxygen content in the blood and lungs, thereby increasing the hemoglobin in the blood. It is also rich in folate, which is very essential for the production of red blood cells which provides oxygen in the body.
These leaves are not only used in cooking mukimo, they can also be eaten in many ways. Some people use them as stew for eating ugali, also used as soups or salads.
HOW TO COOK MUKIMO WITH THESE LEAVES,
INGREDIENTS
- 5 big potatoes,
- I cup of soft dried maize.
- 4 cups of green or dried beans or peas.
- I or 2 bunch of pumpkin leaves.
- Salt to taste.
METHOD
- Bring the maize and beans/ peas to boil in a sufuria.
- Prepare the pumpkin leaves by breaking off the stalk then cut them into large portions.
- Once boiled, put the peas or beans, potatoes and maize in the pot all at once.
- Add enough water to cover the content in the pot.
- Place the pumpkin leaves on top of the dish and cover it.
- Cook over medium heat for about 30 minutes for the potatoes to cook. Do not stir the food as it cooks.
- Once cooked drain the excess water, add salt to taste and start mashing using a wooden spoon [mwiko] until soft, make sure everything has mixed on well.
- Once ready serve with some beef stew, sauce, kachumbari or veggies.
HEALTH BENEFITS OF MUKIMO.
- It is a wholesome meal which is not processed in anyway.
- It is a high fiber dish.
- It contains no sugar.
- It has a high nutritional value.
- It is prepared from locally available ingredients making it affordable.
- Provides a balanced diet when made with vegetables.
- It is good for people with diabetes or those that don’t take fat at all.
