A hearty stew that's super-easy to make and great for peanut butter lovers. Can be made vegetarian or with chicken. In a pinch, feel free to use vegetable or corn oil for peanut oil, powdered ginger for fresh, water for stock, etc. Kale works well in place of collard greens.

According to a large-scale study from Imperial College London and the Norwegian University of Science and Technology, a handful of nuts a day keeps the doctor away.

The study was an analysis of current research and it showed that people who ate 20g of nuts per day have a lower risk of heart disease, cancer, and other diseases.

The risk of coronary heart disease was decreased by almost 30 percent, the risk of cancer dropped 15 percent, and the risk of an early death rose decreased by 22 percent.

Nut consumption was also linked to a lower risk of dying from the respiratory disease by half, and diabetes by almost 40 percent.

Serves 6

Time: 1 hour 30 minutes
1 chicken, skinned and chopped into small pieces.
2 teaspoon salt.
½ teaspoon ground black pepper.
5 tablespoon groundnut oil.
1 scotch bonnet pepper.
4 small onions.
3 cloves of garlic.
2 heaped tablespoons tomato puree.
125g homemade groundnut butter or smooth peanut butter.
500ml chicken stock.

  • Place the chicken pieces into a large bowl, add the salt, black pepper, and white pepper, and mix well.
  • In a wide frying pan, fry the chicken with 3 tablespoons of olive oil on a medium heat.
  • Pierce the scotch bonnet pepper with a sharp knife and add it to the pan. Shake the pan regularly so that the chicken does not stick. Turn over after 5 minutes. While the chicken is browning, finely dice the onions and crush the garlic to a paste. Keep separate and put to one side.
  • After 5 minutes, add half the garlic to the pan and fry for a further 5 minutes, so that the garlic and chicken brown together. When the chicken has browned nicely on both side. Using the same pan. Slightly increase the heat to medium-high and add the diced onions and 2 tablespoons of olive oil. Cook the onions for 12 minutes, stirring regularly. When they are very soft and dark, turn the heat down to medium and add the tomato puree and the remaining garlic.
  • Mix well and cook for 5 minutes, then add the groundnut butter and stir.
  • Put the browned chicken back into the pan and add the stock slowly while stirring, so that it is incorporated into the sauce.
  • Leave to cook on a low heat for 25 minutes, stirring occasionally. It should reduce slightly and take on a thicker consistency.
  • Serve while hot.
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