Introduction: Land and the people -- Food -- Holidays and festivals -- Before you begin: Careful cook -- Cooking utensils -- Cooking terms -- Special ingredients -- Healthy and low-fat cooking tips -- Metric conversions chart -- East African table: East African menu -- Staples and snacks: Chapatis -- Rice pancakes -- Meat on a stick -- Samusas -- Fruits and vegetables: Avocado and papaya salad -- Greens with coconut milk -- Versatile plantains -- Sauces and stews: Choroko sauce -- Groundnut sauce -- Banana and meat stew -- Main Dishes: Luku -- Meat curry -- Fresh steamed fish -- Vegetable casserole -- Pilau -- Desserts: Vermicelli and raisins -- Kashata -- Holiday and festival food: Ethiopian flat bread -- Rice with fish -- Lamb and rice -- Lentil salad -- East African plantain soup -- Index.