KetoSpices and kitchen herbs on keto
Tangawizi in the chai, pilipili in the stew, dhania on top of everything. Spices are how plain keto food stops being boring, and almost all of them cost nothing in carbs. Here are 20 you can find in any Kenyan market, with the Kiswahili name, how they are used in cooking, what they are traditionally used for, and the cautions that matter if you are on medication or pregnant.
Traditional and culinary information only, not medical advice. Several of these interact with real medicines, so the cautions on each page are worth reading before you use anything as a remedy.
Ginger / Tangawizi
A staple rhizome in Kenyan kitchens, grated or crushed into chai (spiced tea), pilau, meat and fish stews, marinades, soups, and f...
Turmeric / Manjano (also called binzari manjano; "binzari" more loosely refers to curry/spice blends)
Sold in Kenyan markets as bright-yellow ground powder or fresh rhizomes; a core colour-and-earthiness spice in pilau, curries, mch...
Black pepper / Pilipili manga
A kitchen staple across Kenya, freshly ground or whole into stews (mchuzi), nyama choma rubs, soups, eggs, and sukuma wiki. On ket...
Garlic / Kitunguu saumu (also kitunguu thomu)
A kitchen staple across Kenya, crushed or minced into pilau, stews, sukuma wiki, curries, and marinades, and browned with onion as...
Cinnamon / Mdalasini
A staple warming spice in Kenyan kitchens, used as whole quills or ground in pilau, biryani, chai (spiced tea), mahamri and stewed...
Cloves / Karafuu
Dried flower buds sold whole or ground in most Kenyan dukas and spice stalls; a few whole cloves flavour pilau, biryani, mchuzi, a...
Cardamom / Iliki (also hiliki)
In Kenyan kitchens iliki is a core spice in chai, pilau, biryani and mahamri, added whole (crushed pods) or ground; the small gree...
Cumin / Bizari / jeera (also "jira")
A staple warm spice on the Kenyan coast: whole or ground seeds are dry-toasted or bloomed in hot ghee/oil to build the base of pil...
Coriander seed & fresh coriander (dhania) / Giligilani (seed); Dhania (fresh leaves)
The dried round seeds (giligilani) are dry-toasted and ground into pilau masala, curries and marinades, while the fresh leaves (dh...
Fenugreek / Uwatu (also called methi in Kenyan Indian cooking)
The small amber seeds are dry-roasted and ground into curry and pilau masalas, or tempered in hot ghee or oil to flavour dhal, mea...
Chili Pepper (Capsicum) / Pilipili kali (hot chili); pilipili hoho (sweet/bell pepper)
A Kenyan kitchen staple: fresh or dried pilipili kali (bird's-eye/African chilies) is chopped into stews, kachumbari, nyama choma...
Rosemary / Rozmari (usually just called "rosemary"; no widely used indigenous name)
Widely grown in Kenyan kitchen gardens and sold fresh or dried; the woody, pine-scented leaves are stripped from the stalk to seas...
Mint / Nanaa (also spelled nana)
In Kenyan kitchens fresh nanaa leaves flavour chai ya nanaa (mint tea), kachumbari, marinades and yoghurt dips, and are served alo...
Cayenne Pepper (Capsaicin) / Pilipili (pilipili kali); ground/dried "pilipili ya unga"
Ground dried red chili used to add heat to stews, nyama choma marinades, sukuma wiki, kachumbari, soups and pilau; fresh or dried...
Nutmeg / Kungumanga (also spelled kungumanga)
The hard seed kernel of Myristica fragrans, grated or used whole in small amounts; in Kenyan kitchens it flavours pilau, chai, mah...
Fennel / Shamar (also shamari); seeds sold as fennel/saunf in Kenyan Indian and spice shops
In Kenyan kitchens the dried seeds flavour pilau, curries, chai and slow-cooked meats, and are chewed plain after meals as a breat...
Bay leaf / No established Swahili name; sold in Kenyan supermarkets simply as "bay leaves" (dried Laurus nobilis)
Whole dried leaves are simmered into stews, bean dishes (maharagwe), pilau, biryani, soups and slow-cooked meat, then fished out b...
Parsley / No established Swahili name; sold as "parsley" in Kenyan supermarkets and markets. Note: it is not the same as dhania (coriander/cilantro), with which it is often confused.
Fresh leafy herb used chopped as a garnish and flavour in soups, stews, salads, omelets and over grilled meats like nyama choma an...
Thyme / No distinct Swahili name; sold and known simply as "thyme"
In Kenyan kitchens the dried or fresh leaves season roast and grilled meat (nyama choma, chicken), stews, soups, and marinades, an...
Lemongrass / Mchaichai
In Kenya the fresh or dried stalks and leaves are most often steeped into mchaichai tea (chai ya mchaichai), and the bruised lower...