Kenya Ugali is a beloved staple dish that exemplifies the heart of Kenyan cuisine. Made from maize flour, also known as cornmeal, and cooked with water to a thick, dough-like consistency, this dish is a testament to the simplicity and deliciousness of traditional Kenyan fare. It's often served alongside a variety of flavorful stews, vegetables, or meats, making it a versatile and satisfying dish for any meal.

Here's a basic recipe for Kenya Ugali:

Ingredients:

 - 2 cups maize flour (cornmeal)

 - 4 cups water

 - Salt to taste

Instructions:

1- In a large, heavy-bottomed pot, bring the water to a boil.

2- Gradually add the maize flour to the boiling water, stirring continuously to prevent lumps from forming.

3- Reduce the heat to low and continue to cook the mixture, stirring constantly, until it thickens and starts to pull away from the sides of the pot. This should take about 10-15 minutes.

4- Once the mixture has thickened, cover the pot with a lid and let it steam for an additional 5-10 minutes.

5- Remove the pot from the heat and let the ugali rest for a few minutes.

6- Using a wooden spoon or spatula, transfer the ugali to a serving dish.

7- Serve the ugali warm as a side dish with your favorite stew, vegetables, or meat.

Enjoy your Kenya Ugali!

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in Kenya Ugali, based on standard serving sizes:

2 Cups Maize Flour (Cornmeal):

  - Calories: 880 kcal

  - Fat: 10 g

  - Carbohydrates: 190 g

  - Protein: 18 g

Benefits: Maize flour is a good source of carbohydrates, providing energy. It is also gluten-free, making it suitable for people with gluten intolerance. It contains dietary fiber, which supports digestive health, and provides small amounts of essential minerals like magnesium and phosphorus.

4 Cups Water:

  - Calories: 0 kcal

  - Fat: 0 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Essential for hydration, water is a key component in cooking and helps in the absorption of nutrients. It also aids in digestion and helps maintain body temperature.

Salt to Taste:

  - Calories: Negligible

  - Fat: 0 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Enhances flavor and seasoning. Use in moderation to manage sodium intake. Salt can also help in the preservation of food.

Note: The nutritional values are approximate and may vary based on specific brands and variations in ingredients.