Runner’s Kitchen

The Kenyan Staple Meal RECIPES East African Chapati, Ugali, Sukuma Wiki, Soft-Baked Mandazi

At races that draw crowds in from all over the globe, it’s interesting to find out the cultural differences of runners and their food staples. One of the most renowned running populations is the East Africans, especially Kenyans. Athletes f lock to the Rift Valley for a chance to discover the training secrets of these god-like runners. Is it the altitude that makes them superior? Their food? Their way of life?

But when it comes to the Kenyan cuisine, it’s fairly simple. Based around their most abundant crops, maize and wheat, their diets are very carbohydrate saturated, which is excellent fuel for their lean running physiques.

Of all of their traditional recipes, these are the ones that are most prominent. Chapati is a pan-grilled bread served with meals or eaten alone with a cup of tea. Ugali is a cornmeal mush that’s typically paired with sukuma wiki, a collard green based stew that enhances the nutrients and f lavour of an ugali-based meal. Mandazis are little doughnuts that aren’t particularly sweet but are incredibly delicious, filled with coconut and spices for the perfect little fried treat, but can be baked to make these morsels a little healthier.