Canadian_Running_-_November_-_December_2016

Directions 1

1. In a large bowl add flour
   and make an indent then
   add sugar, salt, followed
   by water, ghee or oil.
   Knead to form a soft and
   sticky dough.


2. Place dough on a heavily
   floured board and knead
   for about 8–14 minutes.
   Continue to flour dough
   as needed to facilitate
   kneading. Be careful not to over do it. Dough should be
   soft, elastic and smooth.


3. Divide dough into 6 or 8 pieces according to preference
   and let it rest. The resting of the dough helps to relax the
   gluten and make it not only easier to work with but also
   produces tender chapati.


4. Using a rolling pin roll out dough into a circle. They do
   not have to be perfect circles. At this stage you may
   proceed to cooking. However, if you want chapatis with
   layers you have to do the next steps.


5. Lightly oil chapati dough with ghee. Be gentle with the
   oil. Then place dough on a heavily floured plate, press the
   dough down.


6. Turn dough over and press down – lightly shake off
   excess flour.

A

t 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 flock 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 dough-

nuts 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.

The

Kenyan

Staple

Meal

Kenya produces the

greatest distance runners

in the world. Our food

blogger Kim Doerksen

shows that it’s easy

to reproduce simple

yet delicious Kenyan-

style meals

By Kim Doerksen

East African Chapati

Serves: 4–6

Ingredients

3 cups all-purpose flour

1 tsp sugar

1 ½ tsp salt

3 tbsp ghee (clarified

butter) or oil

1 ¼ cup warm water

1

2

3

22 Canadian Running November & December 2016, Volume 9, Issue 7

Kim Doerksen

food

runner’s kitchen