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HIV/AIDS AND NUTRITION - Samp and Beans.
In the past I have made mention that it is important to make starchy food (staple foods) the basis of each meal (especially if you are HIV positive).This is also one of the core messages from the World Health Organisation on nutrition and HIV and AIDS wellness.
Staple foods should make up the largest part of a meal. These foods are relatively cheap and supply a good amount of energy and some protein. However, remember that staple foods are not enough to provide all the nutrients the body needs. Other foods must be eaten to provide additional energy, proteins and micronutrients.
Samp is a great source of starch and yet it is often forgotten. Samp has great value as a source of energy, vegetable protein, carbohydrates, fat, and dietary fibre. In the Eastern Cape samp is often combined with beans and this ensures that the nutritional value of the dish is greatly enhanced. By adding beans one also ensures that one is obtaining the value of legumes. Legumes provide a person with the proteins needed to develop and repair the body and also to build up strong muscles. Beans are good sources of vitamins, minerals and fibre and help to keep the immune system active.
Samp and Beans:
Ingredients:
- 500g Samp (3cups)
- 1500ml (1+˝Litres) Water (5 cups)
- 125g Dried Beans (1 cup)
- Salt to taste
Method:
1. Soak samp and beans in the water overnight.
2. Drain off the water, rinse with cold water.
3. Cover the samp and beans with fresh, boiling water.
4. Add salt to taste.
5. Bring to the boil.
6. Lower the temperature and simmer for 1˝ to 2 hours.
7. Stir occasionally with a fork.
8. Add extra water if required.
9. Cook until soft and most of the water is absorbed.
Suggestion: Using a pressure cooker is a great way of cooking samp as this greatly reduces the cooking time required.
Hearty Samp Summer Salad:
Ingredients:
- 100g Lettuce (about four leaves)
- 2 Celery Stalks
- ˝ Small Pineapple
- ˝ Cucumber
- ˝ Granny Smith Apple
- 50g Cheddar Cheese (grated)
- 300g Cooked, rinsed Samp (2 cups)
- Salt and pepper to taste
Method:
1. Slice the celery into thin slices.
2. Cut the apple, cucumber and pineapple into cubes.
3. Combine all the ingredients in a large bowl.
Salad Dressing:
Ingredients:
- 175ml Natural Yoghurt
- 50ml Castor Sugar
- 5ml Lemon Juice
Method:
Stir all the salad ingredients together and serve the dressing with the samp summer salad (Makes 8 to 10 servings)
Tamato Bredie (served with samp and beans):
Cook the samp as per the recipe above.
Ingredients:
- 1.5kg Lamb, cubed
- 15ml Cake Flour
- 15ml Vegetable Oil
- 2 Onions, chopped
- 7ml Salt
- 1ml Freshly ground Black Pepper
- 1kg ripe Tomatoes, skinned and chopped
- 6 White Peppercorns
- 5ml Sugar
- 2 Medium Potatoes, quartered
Method:
1. Roll the lamb cubes in the cake flour and brown in the heated cooking oil.
2. Add the onions and saut? until transparent.
3. Add the remaining ingredients except the potato.
4. Cover the pot with a lid and simmer for 1˝ - 2 hours or until the meat is tender.
5. Add the potatoes 30 minutes before the end of the cooking time.
Serves 6
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Project managing this ground-breaking approach to the treatment of HIV/AIDS is Alan Brand, Group National HIV/AIDS manager of Fedics and the Hospitality Sector representative on SANAC.