Eating Well the Eswatini Way: Getting the Best From Traditional Foods

Many traditional Eswatini foods are packed with nutrition. As processed foods become more common, here is how to make the most of what is grown and cooked at home.

Ask any liSwati about the food they grew up on and you will hear about sishwala, emasi, pumpkin, beans and greens picked fresh from the garden. Many of these traditional foods are not only filling and affordable, but also very good for your health.

World Food Day is on 16 October. It is a good time to look at how our eating habits have changed, and how we can get back to the best of what we know.

Our plates are changing

Over the years, more families have started eating processed and fast foods: white bread, sugary drinks, fried chicken, chips and snacks. These foods are convenient, but they are often high in salt, sugar and unhealthy fats.

At the same time, high blood pressure, diabetes and being overweight have become more common in Eswatini. What we eat every day plays a big part in this.

The goodness in traditional foods

Emasi (sour milk) is a good source of protein and calcium, and fermented milk can support healthy digestion. Enjoy it with sishwala or on its own.

Tindlubu (jugo beans), beans and groundnuts are rich in protein and fibre. They keep you full for longer and are much cheaper than meat.

Umbidvo and other leafy greens, such as pumpkin leaves, are packed with vitamins and minerals. Cooking them with a little groundnut adds healthy fats and flavour.

Pumpkin and sidvudvu (pumpkin porridge) provide vitamin A, which supports eyesight and the immune system.

Fermented maize foods such as emahewu and incwancwa are traditional staples that are filling and easy to digest.

Seasonal fruits like guavas, mangoes, marula and avocados add vitamins and natural sweetness.

Make your starch work harder

Maize meal is at the heart of most meals. Where possible, choose less refined maize meal, which has more fibre. Then balance your plate:

Half the plate: vegetables or greens
A quarter: protein, such as beans, emasi, eggs, chicken or fish
A quarter: sishwala, pap, rice or potatoes

Watch the salt and sugar

High blood pressure is a serious health problem in Eswatini, and salt is a major cause. Many people add salt while cooking and again at the table, and stock cubes and spice mixes add even more.

Taste food before adding salt
Use fewer stock cubes and more onions, garlic, tomato and herbs
Limit polony, viennas and other processed meats
Swap fizzy drinks for water or unsweetened emahewu
Keep sweets, biscuits and cakes as occasional treats

Grow your own

Many families in Eswatini have space for a small garden. Spinach, pumpkin, beans, tomatoes and onions are easy to grow and save money. Even a few containers outside the door can provide fresh greens.

Cooking tips

Boil, steam or stew instead of deep-frying
Use less oil, and choose vegetable oil instead of animal fat
Cook greens briefly so they keep their nutrients
Remove visible fat and skin from meat and chicken

Feeding children well

Children need regular meals to grow and concentrate at school. Breakfast can be as simple as soft porridge with milk or emasi. Pack fruit, boiled eggs, peanuts or a sandwich with peanut butter instead of chips and sugary drinks.

Speak to a TruMD Eswatini healthcare professional

If you are worried about your weight, blood pressure, diabetes or your child’s growth, a TruMD Eswatini healthcare professional can give advice that suits your health and your budget, and refer you for tests if needed.

The healthiest food is often the food our grandparents ate. This World Food Day, bring a little more of it back to your table.