AFRICAN TRADITIONAL MEAT ALTERNATIVES

The negetive effects of the animal industry to the climate and our bodies is fast increasing. At Happy World (Peace & Green Village), we encourage people to shift to a plant based healthy lifestyle. Here are a few recipes we have put in place for you.

VEGAN MEAT (Meat Alternatives) RECIPES

SOYA MILK

INGREDIENTS – Soya Beans and water

METHOD:

• Wash the soya beans and soak for a minimum of 08 hours in clean water or overnight.


• Drain and rinse it thoroughly. Grind to form a paste, adding some clean water while grinding.


• Add water in the mashed soybeans and stir for some minutes.


• Then squeeze the soymilk through a thin clean cloth.


• Add vanilla flavor, ginger juice, or citron leave; then boil the soya milk for at least 25 minutes.


• While boiling, make sure you keep stirring from time to prevent it from burning and/or sticking to the bottom of the pot.


• When it boils, turn the heat to medium, and keep it at a boiling level until 25 minutes is up.


• The soy milk is now ready for consumption or for production of tofu(soya meat)


• Sugar can be added according to taste


• It can be served hot or cold.


• Refrigerate to store.

TOFU (SOYABEANS MEAT)

INGREDIENTS: 1 litter of soya bean milk, concentrated lemon juice or vinegar.

METHOD:

• While boiling the soya bean milk above, Put ¼ cup of concentrated lemon juice or vinegar


• Add a pinch of salt


• Stir well and let it boil for over 30 minutes


• By this time, the soy milk should be in small solid forms(curded), and sink down the container


• If the whitish soy milk is still visible, add a little more lemon juice or vinegar till no milk is seen. There should only be brownish water seen floating on the curded milk.


• With a napkin cloth, filter the extra water and let the soya solids cool for about 10 minutes.


• Squeeze the solid soya so that no water is left in it (can be used here to prepare tofu omelette)


• Cut into cubes and fry in vegetable oil until it becomes light brown.


• Can be used as meat to prepare any dish of your choice.

GLUTEN

INGREDIENTS – 1kg wheat flour (sold in traditional markets can make servings for 3 to 5 persons)

METHOD:

• Mix flour with cold water and knead into a hard dough


• Put the dough in cold water for at least 30 minutes


• Wash the dough in cold water using a colander. The dough should be inside the colander during the washing process. Continuously mix the dough with the tips of your fingers while rinsing with clean water.


• Repeat the process about 3 to 4 times until no whitish water comes out of the dough. While washing. Continually compress the dough while washing to avoid scattering the dough.


• The remnant in the colander will be a brownish sticky substance (gluten)


• Cut the gluten into small pieces and put in boiling water to cook. Add salt, Maggi, onion or any spice of your choice.


• Strain the water and fry in hot oil


• Can be used as meat to prepare any meal of your choice


• Refrigerate to store.

EGUSI MEAT

INGREDIENTS: 1kg of egusi, ½ cup vegetable oil, seasoning, salt, pepper (optional) ginger, garlics, onions, 1 teaspoon of black pepper, 1 tablespoon of white pepper, fresh plantain leaves and ropes.

METHOD:

• Warm plantain leaves on fire and cut the leaves into squares


• Grind egusi to powder form (in any local grinding mill)


• Grind ginger, garlics, onions, pepper, white and black pepper


• Boil the above spices in ½ litter of water with salt and seasoning to taste


• Take the pot off the fire and let it cool for about 5 minutes


• Pour the ground egusi into the pot of spices and mix together with vegetable oil


• At this point the mixture should be in paste form


• Prepare the pot for steaming by putting water to boil on fire


• Distribute the paste into 6 to 10 plantain leaves and tie into bundles and place them in the pot of boiling water to cook


• Let it cook for at least 1 hour while adding water in the pot from time to time


• The egusi meat is ready. It can be eaten with yam, plantains etc


• It can be cut into slices and used as meat in any meal of your choice


• It can be fried in oil to get a different taste and for storage purposes.

NB: Mushroom can be used as substitute for meat too

ENJOY YOUR MEAL!!!

These recipes are brought to you by HAPPY WORLD (Peace & Green Village), Mile 7, Mankon- Bamenda, North West Region Cameroon.

For more information, contact Tel: 677 485 966 or 677 519 677