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Bunny Chow

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.   

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Kontomire Crisps

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.  

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Cardio Walk

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

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