A Taste of East Africa

GLUTEN-FREE, VEGAN COOKING CLASS

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LIVE online with Global Wellness & Transformation Coach Teresa Kay-Aba Kennedy

I lived on three continents by the time I was four and have traveled to over 50 countries. After almost dying in 1997 from Crohn's Disease, I've been obsessed with transforming recipes from around the world into healthier, anti-inflammatory dishes. Join me for A Taste of East Africa. The main course is from Kenya where my father taught for many years and the dessert offers a touch of Malawi. I look forward to cooking with you! - Terri
LIVE ON ZOOM

A Taste of East Africa

Gluten-Free, Vegan Cooking Class

Check back for next session

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Ndengu (Curry Mung Bean Stew)

Chapati (Bread)

Mbatata (Sweet Potato Cookies)
Food, stories, music, community, and even a simple Swahili language lesson.

Are you ready to go on a journey to East Africa?

Nutrient-Dense Entrée

Ndengu (Curry Mung Bean Stew) is packed with flavor and nutrients. Mung beans are one of the best plant-based sources of protein. They're rich in essential amino acids, antioxidants, and nutrients that may help reduce blood pressure, LDL cholesterol levels, and heart disease risk. When soaked, they are easier to digest than many other beans.  The stew provides a good base to get creative so feel free to substitute other vegetables. I usually put it on top of greens like spinach or kale, and add zucchini right at the end. If you don't each nightshade vegetables like me, you can omit the tomatoes, tomato paste, and green bell pepper. To give it a little boost, I add coconut aminos.
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Guilt-Free Bread and Dessert

Most of the time, I have Ndengu with brown rice but every so often I make Chapati to dip into the stew so I've included a recipe made with cassava flour.  Mbatata (sweet potato cookies) are also a delicious, nutrient-packed treat and highly requested in my family... even by my brother who does not usually gravitate to healthy food. If you have a heart-shaped cookie cutter you can make them in the traditional shape (they are great for Valentine's Day or a gift). If not, you can shape the cookies any way you like and they will still be delectable.  This menu is actually one of my favorites so I'm delighted to share it with you.
Preparation

Ingredients

Most of the ingredients can be purchased at your regular supermarket. If you can't find mung beans there, go to a health food store, online, or an Indian grocery store. In Kenya, there are a lot of people with ancestry from India and that has had a strong influence on the food. Garam masala, which is optional if you want to add an additional kick to the stew, can also be found at an Indian market or online. The recipes will be emailed to you after registration so you can shop ahead of time and email any questions about ingredients and substitutions. Ingredients include:

  • green mung beans

  • olive or avocado oil

  • sea salt

  • fresh ginger

  • tomatoes

  • tomato paste

  • green bell pepper

  • date syrup

  • baking powder

  • raisins

  • garlic

  • ground turmeric

  • ground cinnamon

  • carrots

  • coconut milk

  • cilantro

  • ground cumin

  • ground ginger

  • sweet potato

  • cassava flour

  • unsalted vegan butter

  • plant-based milk (e.g., almond, coconut, oat)

  • ground black pepper

  • spinach or kale (optional)

  • brown rice (optional)

  • garam masala (optional)

  • coconut aminos (optional)

Prep work details will also be emailed so you can keep up with the flow of the class. I'll even send links with sample East African music you can play while we cook. Since I want the session to be accessible and fun, the price is per device so feel free to turn it into a party and invite family or friends to join you and share a meal at the end. After all, cooking is really about community and love. I look forward to seeing you in the kitchen!

Join the experience

$49

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Your Guide

Teresa Kay-Aba Kennedy

50+ years of holistic living; 20+ years professional coaching

Given her pioneering mother, Teresa Kay-Aba Kennedy grew up with holistic health practices from wheat grass juicing to making her own yogurt.  She became a vegetarian in 1984.  After almost dying in 1997, she healed using her own integrated protocol including yoga, meditation, a gluten-free diet, and mindset shift.  Then, she dove deeply into what made the human body, brain, and spirit thrive, and dedicated her career to helping others transform.  She trained in a range of modalities, including being certified as a Holistic Health Counselor.  A respected health advocate and educator, she is on the advisory team for Adesso Health, served as National Spokesperson for the American Heart Association, and an Ambassador for HealthCorps. She was also Adjunct Faculty for the Institute for Integrative Nutrition. Learn more about her journey and work.

In Kenya With Family

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Terri and Sheila at Great Rift Valley
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On Safari
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Terri, Dad & Sheila just out of the Indian Ocean
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