EATING HEALTHY a la CAPE VERDE

 

Cape Verde, once a Portuguese colony in Africa, comprises ten islands, nine of which are inhabited, and is located 375 miles (600 kilometers) off the coast of Senegal. The capital, Praia, is on the island of Santiago which is the largest in terms of area and population and the first one to be settled. The official language is Portuguese. It is used in school, for official functions, and for all written communication. Cape Verdean culture is a unique mixture of European and African elements. 

A nation known for its music and dance, it also boasts of rich culinary traditions. Corn is the staple food of Cape Verde. The national dish,cachupa,is a stew of hominy, beans, and whatever meat or vegetables may be available. Other common foods include rice, beans, fish, potatoes, and manioc. A traditional breakfast is cuscus,a steamed cornbread, eaten with honey and milk or coffee. Cape Verdeans generally eat a large lunch in the mid-afternoon and a small, late dinner. Grog, or sugar cane liquor, is manufactured on the islands and is a popular drink, particularly among the men.

The people of Cape Verde are known to be very hospitable and generous in nature. They treat their guests lavishly and consider it rude to eat without sharing food. Thus, consuming food in public buses or on the street are considered to be bad habits.

Cape Verde’s cuisine is a cocktail of tropical ingredients and fresh produce. Using less spice than its Moroccan cousin, Cape Verdean cuisine takes a more zesty approach with lemon, avocado and chopped herbs accompanying a range of meats and fish – plus the staple ingredient of corn. Fruit plays a large role in local food, with bananas and pawpaws growing all year round, while mangos and other fruits harvest seasonally. The result is a fine balance between filling mains and sweet sides with strong influence from Portuguese colonial rule.


CANJA: RICH CHICKEN AND RICE SOUP

When a Cape Verdean cook wants a quick, hearty dinner he or she often looks no further than to canja (recipe follows), the chicken and rice soup that is well-liked not just in the islands, but in Brazil and Portugal as well. Brought by the Portuguese colonists, canja is incredibly simple. Whole pieces of chicken are simmered in rice and broth until tender, with some onions and garlic adding flavor. Many cooks jazz the recipe up by adding peppers, mushrooms, or anything else their imaginations conjure, but the basic version is what most Cape Verdeans abroad miss.


INGREDIENTS:

1/2 whole chicken, cut up
2 medium onions, chopped
3 chicken bouillon cubes
1 cup short-grain white rice
vegetable oil (for frying)
3 cup water


DIRECTIONS:
Saute onions in oil. 
Next add chicken pieces, bouillon cubes and saute a few minutes more.
Add 3 cups of water to the pan and bring to a boil. 
Add rice.
Simmer 30 to 35 minutes, until rice is cooked. 
Add water to adjust to desired consistency.

Serve hot!