Sharing with you the Enashipai Experience under "Lifestyle"
After warming up, walk between 3 and 4 mph. Choose a pace that has you breathing harder than usual but still allows you to talk without gasping. Remember to cool down afterward. Weeks 1 to 4: Walk for 20 minutes. Total workout time: 30 minutesWeeks 5 to 8: Walk for 30 minutes. Total workout time: 40 minutesWeeks 9 to 12: Walk for 40 minutes. Total workout time: 50 minutes Speed IntervalsAfter warming up, walk at a moderate pace (3 to 3.5 mph) for 5 minutes. Now you'll begin your intervals: Increase to a fast walk (3.5 to 4.5 mph; see below for durations), followed by 5 minutes at a moderate pace (3 to 3.5 mph). You'll repeat the fast/moderate intervals a total of 3 times. Finish with the cooldown.Weeks 1 to 4: Do 1-minute speed intervals. Total workout time: 33 minutesWeeks 5 to 8: Do 2-minute speed intervals. Total workout time: 36 minutesWeeks 9 to 12: Do 3-minute speed intervals. Total workout time: 39 minutes Incline IntervalsAfter you warm up, walk for 5 minutes at 3 to 4 mph with your treadmill at a 0 or 1 incline. Then increase the incline (see below for specifics) for 5 minutes. As you raise the incline, you may need to slow your speed to maintain good form. You'll repeat the flat/incline sequence a total of 2 times. Then walk for another 5 minutes at 0 or 1 incline before cooling down.Weeks 1 to 4: Increase your incline to 4 or 5. Total workout time: 35 minutesWeeks 5 to 8: Increase your incline to 6 or 7. Total workout time: 35 minutesWeeks 9 to 12: Increase your incline to 8 or 9. Total workout time: 35 minutes Power MixAfter warming up, try this sequence. Always cool down afterward.Speed Pyramid: Walk for 30 seconds at 3.5 mph; increase to 4.5 mph for 30 seconds. Walk for 45 seconds at 3.5; increase to 4.5 for 45 seconds. Walk for 1 minute at 3.5; increase to 4.5 mph for 1 minute. Incline Pyramid: Start at an incline of 4, and walk for 1 minute. Elevate to 5 for another minute. Continue to increase the incline every minute up to an incline of 8, and then decrease the incline every minute, back down to 4. Try to maintain 3 to 4 mph throughout. Recovery: Walk at 3 to 4 mph (0 incline) for 5 minutes.Weeks 1 to 4: Do the workout one time through. Total workout time: 28.5 minutes.Weeks 5 to 8: Do the following sequence: speed pyramid, incline pyramid, recovery, speed pyramid, recovery. Total workout time: 38 minutesWeeks 9 to 12: Do the workout 2 times through. Total workout time: 47 minutes
We kick off our contdown to Christmas, with a particular focus on different delectable African dishes that you can easily prepare at home. Welcome to our 'Recipes for an African Christmas' journey. For our first recipe, Kontomire Crisps from Ghana. Kontomire Crisps (with Guacamole Dip) Country of origin: Ghana Ingredients: For Crisps: • 1 large taro (about 2-3 pounds) • Salt (garlic salt, or cajun Spice) • Oil for deep frying • Coconut, canola or olive oil for brushing Directions: • Cut the taro into large chunks for easy peeling. • Peel the taro with a sharp knife. Carefully draw the paring knife down the body of the taro, being careful not to remove too much of it during the process. You may also use a potato peeler for this process if you have one. • Look for any spoiled spots, such as bruising and discoloration in the taro as you peel. Remove the spots away with the tip of the knife. • Wash immediately to prevent discoloration and leave them in cool water until ready to use or refrigerate for up to 24 hours. • Slice the taro thinly with the help of a slicer/mandolin for consistent results or use a peeler if you have one. • Season with garlic salt, cajun spice or salt. Baked Taro: • Preheat the oven to 350°F. • Line the baking sheets with foil and coat with cooking spray. • Place the seasoned taro on the baking sheets in a single layer and spray lightly over them. • Bake for about 20 minutes, turning over slices after every 10 minutes or till golden brown and crunchy. • Serve warm or cool, or store in a sealed container for later. Fried Taro: • Deep fry at 350°F. • Fry the taro slices in batches, turning once until golden brown after every 5 minutes. Do not overcrowd the pan (it will make the taro soggy and absorb excess oil). • Using a slotted spoon, transfer the taro chips to a plate or any other kitchen container and drain on paper towels. • Store in a sealed container or serve immediately. Guacamole Dip: Ingredients: • 4 ripe fresh avocados, seeded, peeled and cut into chunks • 1 tbsp. lemon juice • 1/2 small sweet white onion, minced • 1 ripe roma tomato, seeded and diced • Salt and pepper, to taste Directions: • Mash the avocados with the lemon juice added, in a bowl. • Add the remaining ingredients and gently stir. • Serve in a bowl.
Bunny Chow Country of origin: South Africa Commonly referred to as Bunny, this South African meal is a fast food dish consisting of a hollowed out loaf of bread filled with curry. Ingredients: • 2 tbsp vegetable oil • ½ tsp cumin seeds • ½ tsp fennel seeds • 2.5cm piece of cinnamon stick • 2 green cardamom pods • 1 star anise • 1 bay leaf • 1 onion, finely chopped • 2 tbsp curry powder • 2 tomatoes, chopped • 1kg/2lb 2oz boneless leg of lamb, cut into 1.5cm/½in dices • 1 tbsp finely chopped fresh ginger • 1 tbsp finely chopped garlic • 10-12 curry leaves • 2 large potatoes, cut in cubes (same size as the meat) • Salt • 2 tbsp finely chopped coriander leaves • 2 tbsp lime juice • 2 loaves of crusty white bread, unsliced Directions: • Heat the oil in a pan and sauté the spices and bay leaf until the spices sizzle. • Add the onion and cook for 5–7 minutes until translucent. • Stir in the curry powder and sauté for one minute, then add the tomatoes and stir to mix. • Cook on medium heat, stirring often, until you get a 'sauce-like' consistency. • Add the meat, ginger, garlic and curry leaves and 300ml/11fl oz water. • Bring to boil then reduce the heat and simmer, stirring occasionally, for 40-50 minutes or until the meat is tender. • Add the potatoes, salt to taste and 200ml/7fl oz water. • Continue simmering until the meat and potatoes are perfectly cooked (about 15 minutes). • Stir the chopped coriander and lime juice. • To serve, spoon into the hollows of the bread and garnish with coriander cress.
Chicken Biriyani Country of origin: South Africa Our 'Recipes for an African Christmas' today lands us on this amazing Zanzibar dish, which is also common in the coastal region of Kenya. Here's how to prepare it: Ingredients: For the chicken: • 4 tbs cooking oil • 4 small potatoes, peeled and quartered • 2 large onions, chopped • 2 cloves garlic, minced • 1 tbs ginger, minced • ½ tsp chili powder • ½ tsp black pepper • ½ tsp turmeric • 1 tsp cumin • 1 tsp salt • 2 medium tomatoes, chopped • 2 tbs plain yogurt • 2 tbs chopped fresh mint • ½ tbs cardamom • 1 cinnamon stick (5 cm) • 1.5 kg boneless chicken, chopped into cubes For the rice: • 2 ½ tbs cooking oil • 1 large onion, chopped • 5 pods cardamom • 3 whole cloves • 1 cinnamon stick (2 ½ cm) • ½ tsp ground ginger • 2 cups rice (preferably basmati) (washed) • 4 cups chicken stock • 1 ½ tsp salt Directions: Chicken: • In a large pan, pour 2 tbs of cooking oil and fry potatoes until golden brown and set them aside. • Add 2 tbs of oil to the pan and fry 2 onions, garlic and ginger until onions are soft and golden. • Add chilli, pepper, turmeric, cumin, salt and the tomatoes. • Fry while stirring constantly for 5 minutes. • Add yogurt, mint, cardamom, and cinnamon stick. • Cover and cook over low heat, stirring occasionally until the tomatoes are cooked to a pulp. It may be necessary to add a little hot water if the mixture becomes too dry and starts to stick to the pan. • When the mixture is smooth, add the chicken pieces and stir to coat them in the spice mixture. Cover and simmer on low heat until the chicken is tender (approximately 30 minutes). Rice: • In a large pan, pour 2 tbs of cooking oil and fry potatoes until golden brown and set them aside. • In a medium sized pot, heat cooking oil and fry onions until golden. • Add cardamom, cloves, cinnamon stick, ginger, salt, and rice. • Stir until rice is coated in spices. Heat the chicken stock separately and pour over rice while gently stirring the resulting mixture. • Bring the mixture to a boil, cover the pot and simmer on low heat for 20 minutes without stirring or lifting lid. • Place the rice in a large dish and pour the chicken on top. Serve with kachumbari and enjoy.
Dry Poulet Yassa Country of origin: Senegal Our recipe for today is this famous West African chicken dish - Poulet Yassa. Here's how to prepare it: Ingredients: • 2 small boneless chicken breast halves without skin, cubed • 1 small onion, minced • 15 ml (1 tbsp) Dijon mustard • 2 limes (juice) • 2 cloves garlic (minced) • 1 cube of concentrated chicken, crushed (optional) • 1tsp coriander • 1tsp chilli powder • 1 tsp cardamom • 30 ml (2 tbsp.) Peanut oil or canola • 125 ml (1/2 cup) water or chicken broth • 1 red pepper, seeded and cut into strips • 1 green pepper, seeded and cut into strips • Salt and pepper Directions: • In a bowl, combine chicken, onion, mustard, spices, lime juice, garlic, chicken concentrate and half of the oil (15 ml / 1 tbsp.). Let soak 10 minutes. • In a nonstick skillet over medium-high heat, brown the chicken and marinade in the remaining oil (15 ml / 1 tbsp.). • Add some salt and pepper. • Add some water and let it simmer for 15 minutes. • Add peppers and cook 5 minutes or until chicken is done and peppers al dente . Serve with basmati rice.
Harira Soup Country of origin: Morocco Harira is a Moroccan soup, popularly used at a starter during Ramadan but is also eaten as a light snack, on its own. Ingredients: • 250 g meat (lamb, beef or chicken), chopped into cubes • 3 tbs cooking oil • 1 bunch cilantro, ¼ cup when finely chopped • 1 bunch parsley, ¼ cup when finely chopped • 2 celery stalks, finely chopped • 1 large onion, minced or grated • 1 handful dry chic peas, soaked overnight and peeled • 1 tsp ground cinnamon • 1 tbs ground ginger • 1 ½ tsp black pepper • 1 tbs salt • ½ tsp turmeric • 6 large tomatoes (pureed) • 2 tbs dry lentils (washed) • 3 tbs tomato paste mixed with 1 cup of water • 100g uncooked vermicelli • 1 cup flour Directions: • Pour the oil in a large pressure cooker and add meat. • Cook the meat at medium heat while stirring until all the sides are brown. • Add the cilantro, parsley, celery, onion, chick peas, tomatoes, and spices. Stir in 3 cups of water. • Tightly cover and turn up the heat until the correct pressure is achieved. • Reduce the heat to medium after about 10 minutes and continue cooking for 20 to 30 minutes. • Reduce the heat completely and relieve pressure. • Remove the lid and add lentils, tomato paste mixture and 2 litres of water. • Cover and turn up the heat until the correct pressure is achieved. Reduce heat to medium after a 10 minutes and continue cooking for 45 minutes. • Relieve pressure and add the vermicelli. Simmer while uncovered for 5 to 10 minutes. • While the soup is cooking, make a thickener by mixing together the 1 cup of flour with 2 cups of water. Set the mixture aside, and stir or whisk it occasionally. The flour will eventually blend with the water. If the mixture is not smooth when you're ready to use it, pass it through a sieve to remove the balls. Bring the soup to a full simmer. • Slowly (and in a thin stream) pour in the flour mixture. • Stir constantly and keep the soup simmering so the flour doesn’t stick to the bottom. • Serve as is or topped with a few croutons and enjoy.
Mahamri Country of origin: Kenya Mahamri - An authentic snack which originated from the Swahili regions of Southern Kenya and Northern Tanzania. Ingredients: • 3 cups plain flour • 1 cup coconut milk powder • ¾ cup warm milk • 1 teaspoon ground cardamom • 1 tablespoon instant yeast • ¼ cup warm water • ½ cup sugar • Oil for deep frying Directions: • Mix the yeast, a pinch of sugar, a pinch of plain flour and the ¼ cup of warm water. Leave the yeast to rise (the addition of sugar and flour helps in the rising process). • Knead the flour, sugar, cardamom, coconut powder, warm milk and yeast mixture to form a smooth dough. • Let the dough rest in a warm place – preferably overnight or until double in size (the dough could rise in a few hours if you live in a warm climate). • Divide dough into 8 balls. • Roll each ball into a 6 inch circle and cut into quarters. • Pour the oil in a deep frying pan on medium heat. The oil should be hot enough when you start frying the dough. • Dropthree to four triangles into the hot oil. If the oil is hot enough the dough will quickly float to the top and puff up. • Turn the mahamri as soon as it is a light brown and turn. • Cook the other side for another minute or so and remove from the deep fryer with a slated spoon. The doughnuts should be a light golden brown.
Sosatie Country of origin: Botswana Sosatie is a traditional dish from Botswana, that is cooked on skewers. The marinated, cubed meat usually is skewered and barbecued shish-kebab style. It is also quite common in South Africa. Here's how to prepare it: Ingredients: • 2.5 kg lamb shoulder, boned, skin removed, trimmed, cut into 3 cm cubes • 500 g (3⅓ cups) large dried apricots • 3onions, cut into 3cm wedges Marinade: • 110 g (⅓ cup) apricot jam • 80 ml (⅓ cup) white wine vinegar • 55 g (¼ cup) brown sugar • 3 bay leaves • 4 garlic cloves, finely chopped • 2 tsp ground turmeric • 40 g (⅓ cup) curry powder Directions: • To make marinade, combine all ingredients in a large bowl. • Transfer one-quarter of the marinade to a small bowl and set it aside. • Add lamb pieces to the remaining marinade and toss to coat. Refrigerate overnight. • Soak apricots in hot water for about 30 minutes or until plump. Drain and set aside. • Thread 4 lamb pieces alternately onto each skewer with 3 apricots and 3 onion wedges. • Heat a barbecue or chargrill plate to medium. • Cook the skewers, brushing with them with the reserved marinade and turning them occasionally, for 15 minutes, or until browned and cooked through. (If unable to find good apricot, you may use a semi-ripe mango instead)
Chapati Nachos & Mango Kachumbari Country of origin: Kenya This is possibly the simplest but most tasty dish we've covered so far. A delicacy in Kenya and certainly in other parts of the world. Here's how to prepare it: For chapatti: Ingredients: • 450g/1 lb wholemeal plain flour • 1 tsp salt • 250ml/9 fl oz cold water • Butter for spreading, optional Directions: • Set aside 200g/7 oz of the flour and reserve for shaping the chapatis. • Place the remaining flour and salt in a deep bowl. Fill another bowl with the cold water. • Add the water to the bowl of flour, a little at a time, kneading as you go, until you have a soft, elastic dough. The longer you knead the dough the softer the chapattis will be. • Sprinkle a little of the reserved flour onto a flat surface or board. • Divide the dough into eight pieces and shape each piece into a ball. • Flatten the balls slightly, then place one onto the floured board. • Roll it out into a flat disc-like shape, approximately 15cm (6 inches) in diameter, flouring the board when necessary. • Heat a griddle or a shallow frying pan. Lay the chapatti on the griddle or pan and cook for about 20-30 seconds or until the surface is bubbling. • Turn it over with tongs and cook the other side for 10-15 seconds. As soon as brown spots appear on the underside, the chapati is done. • Repeat with the other seven balls, using the remaining flour to roll them out. Stack them up as they are cooked. • Between two chapatis, sprinkle some grated cheese and chop into triangular shapes. Repeat this step until all the chapatis are done.
Amarula Cheesecake: Country of origin: South Africa And for our last 'Recipes for an African Christmas' dish, we focus on yet another South African favourite - Amarula cheesecake. It's a simple yet rich and creamy dessert which will always have your guests begging for more. Here's how to prepare it: For chapatti: Ingredients: • 200 grams digestive biscuits (about 13 biscuits) • 100 grams butter, melted • 200 ml whipping cream (very cold) • 200 ml Amarula cream liqueur • 4 teaspoon gelatine powder • 500 grams cream cheese, softened to room temperature • 130 grams caster sugar • 30 grams dark chocolate, melted Directions: • In a mixing bowl, crush the biscuits and add the melted butter. Mix the two until it is pliable. • Press the mixture into 10 whiskey glasses and then pop them into the freezer. • Whip the cream into stiff peaks (but don’t go too far otherwise it'll be buttery). • Open the Amarula and give it a taste test. Mix the Amarula and the gelatine in a bowl and leave it to stand for 3 minutes, then place the bowl into a pan of boiling water and heat the mixture until all the gelatine has dissolved. • Beat the sugar and cream cheese until it gets light and fluffy. • Strain the gelatine and liqueur mixture into the cream cheese and sugar mixture, and mix together gently then fold in the whipped cream. • Take your bases out the freezer and spoon on the cheesecake adding it until the glasses are about 2 thirds full. • Refrigerate for a minimum of 5 hours or overnight if possible, so as to let the gelatine set. • Top the glasses of with fruit, cookies or chocolate.