A meal that more than connects

Ideally, a balanced menu is made up of all six food groups: Cereal products, pulses, animal products, fruit, vegetables and fats and oils. The women's groups in our project in Malawi have also acquired this comprehensive knowledge. To pass it on - to children and adults alike - they use a particularly imaginative method: they do not pass on the recipes in writing, but in song.

Catchy songs not only make the preparation more entertaining, but the recipe remains in the memory as a catchy tune and is also a practical guide for everyday cooking.

The women in Malawi choose singing as a means of passing on their recipes for several reasons: Singing is central to their culture and is a traditional form of learning and remembering. In addition, singing is particularly accessible to many people, as there is often a high illiteracy rate in the affected regions - so knowledge can be passed on effectively even without written instructions. At the same time, singing creates joy and a sense of community, which makes learning more motivating and keeps the transmission of recipes alive. In this way, the women combine practical knowledge with cultural identity and ensure that the message of a balanced diet is firmly anchored in everyday life.

Stew with fish

Ingredients: Vegetables, frying oil, fish, beans, potatoes, fruit
Preparation: First heat the frying oil in a pan. Then add the chopped potatoes, beans and vegetables. Everything is slowly cooked together. Finally, the fish and spices are mixed in and cooked together. Seasonal fruit is served separately so that all six food groups are covered.

Porridge with corn and peanut flavor

Ingredients: Corn grits, peanut paste, chopped vegetables, eggs, sugar, frying oil
Preparation: Corn grits are mixed with water and heated. Peanut paste and chopped vegetables are then added to give the porridge flavor and nutrients. Eggs are beaten and added, stirring constantly to combine well. Sugar and a little cooking oil provide flavor and the right consistency. Everything is cooked slowly until the porridge is creamy.

Plantain stew

Ingredients: Frying oil, onions, plantains, beans, fish, leafy vegetables
Preparation: Fry the onions in the frying oil until they are fragrant. Add the plantains and beans and fry together. Then add the grilled fish and fresh leafy vegetables. Steam everything together until the vegetables are soft.