March 27, 2020
Lora Iannotti
Recipe and photo submitted by Robert Sakapaji
Our featured recipe this month is for Zambian kakeya or kapenta (sardines) cooked with tomatoes and onions and served with greens, cabbage, or nshima (cornmeal porridge). This small fish offers a terrific package of concentrated nutrients important for growth and brain development in children and general health for adults. Some other nutritional qualities include the following:
- It’s a good idea to serve the kapenta recipe to young children without the nshima, so their small bellies fill with the nutrient-rich fish instead of the bulky maize. The mix of flavors and textures also help in child development.
- Served with a colorful array of vegetables, this recipe provides a variety of important micronutrients and macronutrients.
- Sardines are rich in zinc, iron, and iodine, as well as DHA, supporting brain growth and functioning. Zinc also is crucial for immunity and recovery, particularly from infectious diseases.
- Small fish are often eaten whole, which allows for increasing calcium intake from the bones and is especially important for pregnant women.
- Cooking and serving the kapenta in oil aides with the absorption of fat-soluble nutrients, such as vitamins A and E.
