@Norman D. Davis

Mushrooms
An excellent source of vitamin B, riboflavin, niacin, pantothenic acid, fresh mushrooms are also a good source of phosphorus. Can be cooked, eaten raw or used to garnish various dishes.

@Scamperdale

Amaranth
Amaranth provides proteins, fibers, calcium, iron, riboflavin, niacin and vitamin C and is an excellent source of lysin (an essential amino acid). Its seeds are very nutritious and can be grounded and used as a powder to bake biscuits and cakes. Leaves are usually cooked with bitter leaf vegetables such as nightshade to make them more palatable.

@Jaisontsy

Jackfruit
The fruit's sweet aroma is a mix of mango, banana, apple and pineapple. Its pulp is fibrous and starchy and is a good source of dietary fibers as well as a good source of vitamin B6, vitamin C and potassium. It can be used to make custards, cakes, ice creams or fried to make jackfruit chips. The seeds from ripe fruits can be boiled, baked or roasted.

@Joyweed

Malabar Spinach / Vine
A fast-growing, soft-stemmed vine whose thick, semi-succulent, heart-shaped leaves are widely used as a vegetable. The leaves have a mild flavour and mucilaginous texture and are a good source of proteins, fibers, vitamins A, C, E, K, B9 (folic acid), riboflavin, niacin, thiamine and minerals such as calcium, magnesium and iron. They can be boiled to thicken soups or stir fried with garlic and chilli peppers.

@Scamperdale

Kale, Ethiopian Kanzera
Member of the cabbage family, this plant is characterized by good levels of beta-carotene, calcium, iron and vitamin E, and is a rich source of folic acid and vitamin C. Leaves and tender stems are eaten in salads, boiled or pickled.

@Scamperdale

Jute Mallow
With high levels of beta-carotene, vitamin C, folic acid, calcium and iron, jute mallow is a valuable and versatile indigenous vegetable. Leaves contain mucilage and several phenolic compounds. Leaves and tender stems are eaten boiled, stew, stir-fried, or in soup. See recipe.

@Wikimedia

Spider plant
Spider plant is high in beta-carotene, folic acid, vitamin C and calcium and a good source of vitamin E, iron and oxalic acid. Leaves and shoots are usually boiled or used to prepare soups.

@Wikimedia

Taro
Starchy and sweet nutty tasting, these tuberous roots contain vitamin B, iron and phenolic components. The tuber is easily digested and is often used to prepare baby food. Young taro leaves and stems can be eaten after boiling and are a good source of fibers, calcium, phosphorus, vitamin A, B and vitamin C. Both leaves and corms contain calcium oxalate and, to reduce it to safe levels, cubed taro roots need to be steeped in cold water overnight.

@James Niland

Brown Quail
Quail meat is a sweet and delicate white meat with extremely low skin fat and low cholesterol value. Quail meat is rich in micronutrients and a wide range of vitamins including the B complex, folate and vitamin E and K. It is therefore recommended for people with high cholesterol levels and those who want to maintain a low level of cholesterol.

@ H. Gentle

Finger Millet
This drought-tolerant African cereal is is high in calcium, rich in iron and contains the amino acid methionine, important for joint health. Used in porridge it is ideal for feeding to infants and the elderly, but can also be used in many sweet and savoury dishes. See recipe

@L.Coradin

Sweet Potato
Large, starchy and sweet tasting, these tuberous roots are rich in complex carbohydrates, beta carotene (a vitamin A equivalent nutrient), vitamin C and vitamin B6. With few natural enemies, the plant grows well in poor soils with little need for fertilizer. See recipe

Ipomoea batatas

Viazi vitamu

@Forest &Kim Starr

Moringa
Moringa has an impressive range of medicinal uses with significant nutritional properties. The leaves are the most nutritious part of this plant, but seeds and roots can also be eaten, containing a significant amount of vitamin B, vitamin C, provitamin-A, vitamin K, manganese an various phenolics. Leaves are usually boiled, but can also be dried, crushed into a powder and used in the preparation of soups and sauces. Seeds are eaten like peas or roasted like nuts and can be processed for oil extraction. The sharp flavor of its roots it is appreciated in the preparation of various dishes.

@Bob Walker

Guinea Fowl
These birds are endemic to Africa and belong to the Galliformes order. They still can be found in the wild, but for hundreds of years they have been reared in many countries throughout the world. Guinea fowl meat is drier and leaner than chicken meat and is rich in vitamin B6, niacin and potassium. Can be roasted, braised, grilled or pan-fried. Eggs are usually eaten fried or boiled and are particularly tasty.

@Bob Walker

Tilapia
The Nile tilapia is rich in vitamins A, D and the B group and is also a good source of micro and macro-elements such as calcium, phosphorus, selenium and manganese. The waste of this fish, such as the head, is found to be rich in fatty acids such as omega-3, crucial in lowering the risk of cardiovascular diseases. Can be eaten boiled, grilled, roasted or pan-fried.

@Loury Cedric

Mudfish
This elongated, eel-like fish is widely distributed in Africa and generally inhabit shallow waters, such as swamps and marshes. Its meat have a particularly strong taste and is rich in protein, potassium and phosphorus. Can be eaten roasted, grilled or pan-fried.

@Forest & Kim Starr

Guava
Guava is an excellent antioxidant and a good source of vitamin C, vitamin A and dietary fiber. Its leaves are rich in flavonoids and are used to prepare decoctions. The pulp can be eaten raw or made into juice.

@Marco Schmidt

Sorghum
Sorghum is a drought tolerant grass, used widely as animal feed as well as for human consumption. Is a powerhouse in terms of nutrients, providing vitamins like niacin, thiamin, riboflavin and of magnesium, iron, copper, calcium, phosphorus, potassium as well as a significant amount of dietary fiber. Its antioxidant properties Have been directly connected to a reduced chance of developing various types of cancer. Can be eaten safely by those suffering from celiac disease since it is gluten free. It is used in the preparation of foods such as couscous, sorghum flour, porridge and molasses and distilled beverages.

@Earth100

Green Gram
Member of the legume family, this beans are rich in protein, fiber, antioxidants, magnesium, vitamin B1, B5, B6, manganese and zinc, and an excellent source of folate. Are usually eaten boiled and its sprouts are used in the preparation of different dishes.

@Ton Rulkens

Bambara Groundnut
Originating from West Africa, this pulse grows well in poor soils, and is pest- and drought-resistant. A good source of calcium, iron and potassium, the beans are a complete protein food and a good protein substitute when animal protein is scarce or expensive. See recipe.

@ShambaFresh

Cowpea Leaves
Available year-round in Kenya, the leaves are a good source of protein and calcium, important for muscle strength and bone development. See recipe