Introduction: Land and its people -- Regional cooking -- Holidays and festivals -- Before you begin: Careful cook -- Cooking utensils -- Cooking terms -- Special ingredients -- Healthy and low-fat cooking tips -- Metric conversions chart -- Southern African table: Southern African menu -- Staples: Rusks -- Stiff porridge -- Cornmeal with pumpkin and peanut butter -- Soups, salads, and side dishes: Sweet corn soup -- Avocado, peanut, and ginger salad -- Samp and beans -- Black-eyed peas -- Yellow rice with raisins -- Main dishes: Lamb, pork, and apricot skewers -- Clam and peanut stew -- Curried meatloaf -- Vegetable stew -- Spinach with peanut sauce -- Desserts: Cassava sweet -- Sweet potato cookies -- Pumpkin fritters -- African fruit salad -- Holiday and festival food: Chicken in peanut sauce -- Steak and bean stew -- Vegetable biryani -- Milk tart -- Index.