Sukuma: Healthiest things to eat!

May 11, 2011 –  Sukuma Wiki is one of the healthiest things to eat!  Sukuma Wiki, which means “to push the week” implies that the dish is used to stretch the meals in order to last for the week.

Made will leafy green vegetables, usually kale, the finely chopped leafs are sautéed with onions until tender. In other recipes, tomatoes and even chilli are added for extra flavours.

According to Methods of Healing, Kale, is one of their top ten healthiest vegetables.


(Isabelle Prondzynsk)



Kale is a leafy vegetable that has various benefits for the body!  It’s a miracle worker.  Like other vegetables, kale contains important vitamins, but what sets kale apart from the rest, is that it has more dietary value per calorie.

Kale has been known as a vegetable that has detox benefits that can improve your health, body function, and mind.  Detoxification is an important component to maintaining your health through natural means and removing toxins from your body.

Kale is highly nutritious and in one cup it amazingly contains 1,328% of the recommended dietary allowance (RDA) for vitamin K, 192% of the RDA for vitamin A, and 89% of the RDA for vitamin C. Kale is also a good source of iron and calcium, which builds strong bones.

Kale has more antioxidants than spinach, seven times more capitalfmnew-carotene than broccoli and ten times more letuein and zeaxanthin than broccoli.

Researchers have also discovered kale’s ability to reduce the risk of cancer and specifically, reducing ovarian cancer in women.

Nutritionists also note that consuming kale regularly will also keep your lungs healthy and even help you maintain a healthy weight (weight loss!).



Sukuma is nothing new for Kenyans: fresh kale is found everywhere, easily grown in home gardens, and Sukuma is a staple in Kenyan cuisine.  It’s easy for us to forget about the many health benefits of Sukuma and become bored of something that is readily available.

Next time you catch your eyes wandering from Sukuma Wiki on the menu, trust your gut instinct and order it.  You won’t regret it!


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1 Comment

  1. Avatar Kwessi Pratt September 7th, 2012 at 4:46 pm

    This guy is doing a great job and am sure he is blessed. But what about you Mr. Wambugu? You think your choice of PM Raila is perfect? You want to mean this guy who is a true cocktail of blood can be our best leader? You want tell us that this guy who cant speak three words without an insult is our mother of all leaders? Surely, Wambugu you know as much as we do he is NOT! Perhaps, as an economic opprotunist, may be is ok for you. But is it worth it? Man is supposed to stand on whats right regardless of the consequences no matter how extreme.
    PM Raila is man who has used malicious lies to fashion himself. He has done that using his numerous kinsmen in the media. They parade and fashion his illogicals with alot tribal loyalty. In real sense, without helping hand from these people, Raila is totally zero! They have tried to hide his blunders and even at times, try to justify them. Infact, only the other Raila was dismissing brother Miguna Miguna, his former aide, as a mad man. However, how he went about it was astounding. He said that he had refused to chase a mad man for his clothes after he took it he was bathing. Apparently, he didnt go for his clothes because he has very sound mind indeed. But you certainly wonder how the PM made his way home while he was naked. You must ask how thought of their naked prime minister heading home stark naked. Of course, you to understand that normally your clothes contains car keys, probably house keys and more importantly, cell phones.
    While PM Raila was unwittingly acknowledging that Miguna had uncovered falsehoods that have mantained him all these years, the way he went about it was totally off the mark. Its even unbecoming of the PM! But thats Raila in his true element. The press as usual, made sure that very little of these statements were published. Forgeting that a purported good leader has to be scrutinized without any fear at all. But we know guilty ones are always afraid. If Raila was properly put on integrity scale, there is no doubt at all he cant pass the test. Thats why he had to cook up matters in order cushion his obvious emptiness.
    Infact, his pronouncements during referendum campaigns for new constitution, were biscally attempts to try to fake his “ownership” of the document. First, when the law was drawn by constitutional experts, no single Kenyan said he/she didnt want it. Everybody agreed that the document would be perfect with just a few amendments. So it was actually passed even before the matter of when to effect amendments became issue! Needless to say, the NO camp only wanted those amendment effected before referendum passage and not opposed to the whole law itself. Same with YES camp, they wanted amendment after passage. In both the two camps, opposing, reformers, nonreformers and even watermelons wre never issues at all. There was certainly no place for such at all!
    But Raila unable to get bearings in a quickly changing situation, simply threw in drunken confusion to attempt create space for himself. Unfortunately, he ended up being kept on reserve benches! However, being the character that wants to set the pace not matter how illogical, that didnt stop from faking his importance in the whole process. To this day, he still keeps on calling others names to reinforce his false “giver” status. He cant even stop saying that those who were “opposed” to the consitution cant be allowed to implement it! Can someone show us a single who was opposed to the new law Mr. Wambugu? And if indeed there was no opposition, just someone’s drunken dilusions, how would there be watermelons? Clueless fellows were only using the press to assassinate characters!
    Raila’s initiation in to politics was a failed tribal coup attempt. In his book he admitted as much. Evidence is also there for those were fully tried and convicted. Raila would later pretend to have been fighting for Kenyans instead of being remorseful. When Kenyas were fighting for multiparty democracy, Raila was either jail or having fled the country dressed in lady’s, in veil to be precise! Nonetheless, he still pretends to have brought same for us. Infact, his fake claim to being the only reformer in a land of 40million people is based on that!
    Now Mr. Wambugu kindly tell us how Kenyans are supposed to rely, let alone trust such pathological imposter? Are true leaders made of self-praise? When president Mandela come out prison after 27 years, he simply said he was an ordinary loyal member of the ANC. He never forcefully rushed for the high table! Mahatma Gadhi even refused to be prime minister of India. He asked one of his younger Jawalal Pandit Neru to go for it. Even our own Mzee Jomo Kenyatta never asked for special treatment or pretended to have some self-entitlements! Thus, who is this Raila, some con or what? Why would a leader employ so much mischief and malicious make-believe lies? Whats the reason behind it? Can you tell us Raila’s REAL ACHIEVEMENTS not the fictitious stuff regularly paraded?


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