14 Low Input Manual p 157-226, appendix7 - Never Ending Food

Design: Market Before & After 

Art by K. Nordin 

Low Input Food & Nutrition Security: Growing & Eating More using Less - December 2005 Page 157 of 226

Tools for holding a low input training 

The following pages provide some guides for implementing your own low input trainings. To 

start, here are a few general notes about planning a low input workshop or training session: 

∗ Venue: The best venue is simple, has a place for sessions and posters, has places around it 

for practical demonstrations, an area to do creative cooking session with all participants, and 

reasonable, safe, secure and sanitary housing for the participants if needed. 

∗ It is helpful to have 3 people to run the workshop: 1 logistician to work with the kitchen, food, 

money, and other facility issues and 2 to facilitate all the sessions. 

∗ Meals: you can arrange special meals at a local restaurant or hire cooks to work just for your 

workshop. Both ways can work well depending on the situation. 

∗ On Sunday, the logistician needs to arrive early to work with the cooks to finalize the menu 

and do any training needed. If the cooks are not very experienced, this could happen on 

Saturday and Sunday. 

∗ Participants will arrive on Sunday if it is a workshop setting. An evening session to introduce 

the participants and the week’s schedule helps everyone feel more at ease and ready. 

∗ Budget – A full local workshop with local participants like the sample below, costs about 20- 

25 USD per person per day for accommodation, supplies and all meals. The cost does not 

include facilitator fees and transport costs for field trips. 

∗ FOLLOW UP – After the workshop, try to arrange going to see the participants at their own 

sites with small groups of participants to each site. During these field vistis, your role is to 

guide, brainstorm, problem solve and clarify where people have questions. It is a learning 

experience for all. After the site visits, bring the group back together for a day of 

summarizing and way forward. If you can do this twice or even three times, even better! 

Sample Workshop Schedule 

This schedule could be done in the format of a week-long workshop, or, each session or pair of 

sessions could be done closer to people’s homes for half day workshops. 

Time Monday Tuesday Wednesday Thursday Friday 

8.00-10.00 

Introduction 

What is 

Low input? 

Food Utilization 

Energy use 

Water 

Management 

10.00-10.30 Small Nutrition Break (read resources) 

10.30-12.00 

Current Meal vs. 

Better Meal 

Nature Cycle 

Food Use & 

Creative 

Cooking 

Water 

Practice 

12.00–1.30 Large Nutrition Break (read resources) 

1.30– 3.00 

Nutrition Basics 

& The 

Food Groups 

Soil Health 

Plant/Tree 

and Animal 

Health 

3.00– 3.30 Small Nutrition Break (read resources) 

3.30–5.00 

Is there Food in 

Malawi? 

Assessing 

all Foods 

Soil Health 

Practice 

Planning 

Designs 

Local Area 

mapping 

Field Trip 

Field Trip 

Creative Cooking 

Designing 

Local Area 

Implementing 

Design 

Mapping own 

area & 

Action plans 

Wrap up 

Return to 

homes 

Low Input Food & Nutrition Security: Growing & Eating More using Less - December 2005 Page 158 of 226

Sample Training Outline 

Title: 

Trainer’s 

contacts 

Outcome 

Objectives: 

Time frame: 

Participants: 

Low Input Food and Nutrition Security (Growing and Eating More Using Less) 

Stacia Nordin, RD, nordin@eomw.net, 09-333-073, 01-707-213 

Post Dot Net X124 Crossroads, Lilongwe, Malawi (Africa) 

By the end of the program the participants will be able to: 

• Improve Food and Nutrition Security for themselves by using local resources 

and be able to share the knowledge and skills with others. 

• See individual session for specific objectives. 

30 hours of sessions and activities: 

5 days 6 hours of sessions per day (generally extension staff from different 

places) OR 

10 days 3 hours per day (generally joint community training in the same 

general area) 

20 days 1.5 hours per day (generally one village) 

15-20 people (include what type of people they are so you know how to gear 

the training.) 

Activities: 

• discussions / brainstorming 

• group work 

• nature observations 

• view food display 

• food preparation 

• design practicing 

Supplies 

presenter 

will bring 

Supplies 

needed from 

Site 

Creative 

Cooking 

Supplies: 

• Posters: personal food and nutrition visual aids and Malawi Food Groups 

• Food Display 

• Food and Nutrition resource books for viewing only 

• Some seeds for planting and some foods for preparation 

• Improved energy Stoves & briquettes, Fireless cooker, Solar Cooker, Solar 

Dryer, other cooking ideas 

• Nutritious snacks and lunches based on the 6 food groups (see attached 

sample menu and foods available planning sheet). 

• 2 large tables (1m x 2m) for the food display 

• Creative Cooking session items see list below 

These are nice if possible: 

• Stapler or hole punch and folder: for participants to organize all the handouts 

at the end of the day. 

• Handouts provided from Presenter, enough for each participant. Please DO 

not give to the participants, Presenter will hand them out during sessions. 

• Flip Chart with markers or Chalkboard with chalk and eraser 

• Pre-Stick (Sticky goop to hang up posters) 

Preparation of very simple meals based on foods available in area. The foods 

will be eaten as part of some of the breaks. 

• Provide list of foods and then make do with what is available, participants 

can bring local Malawi foods. 

• Variety of local pots, containers, cooking spoons, and knives for every 

group of 5 people. 

• Plus plates, cups for each participants. 


DAY ONE 

Training Outline 

8:30 – 10:00 Introduction: What is Low Input? 

Session Objectives: 

∗ 

∗ 

∗ 

Define Low Input - What is the goal of Low Input living? 

List at least 5 methods you can use to help others understand new concepts. 

List at least 1 important advanced skill and at least 1 way you can support advanced skills 

development. 

I. Introduction of presenter & participants 

a. Pre-Test if applicable 

II. 

Overview of training program, purpose & objectives 

III. What is Low Input: 

a. Basic Principles 

b. Gaining understanding 

c. Advancing Skills 

10:30 – 12:00 Current Meal vs. Better Meal 


∗ What is the Current Diet? How does it impact health, food security and environment? 

∗ What is the Cycle of Dependency and what are 3 ways it can be broken? 

∗ What are the main differences between the Current Meal and Better Meal? 

∗ What is the Cycle of Better Living and what are 3 ways it can be strengthened? 

∗ What is the Nature Cycle? What are 3 ways we can affect it positively and negatively? 

I. Current meal 

a. Cover each point, including Cycle of dependency 

II. Better meal (handout) 

a. Cover each point including Cycle of better living 

III. Nature Cycle use poster and discuss human effects 

c. Walk outside and look at the nature cycle and human effects 

1:30 – 3:00 Nutrition & The Food Group Basics 


∗ Define Nutrition. Explain the basic steps of Digestion & Absorption from the mouth to blood. Name 

the 6 groups of nutrients. 

∗ What are the 6 Food Groups? 


I. Nutrition is: How any living thing changes/uses food for life. 

II. Digestive System: Follow poster 

a. Digestion (breaking down) & Absorption (entering body) & Use / Storage 

III. Nutrients: about 45 Nutrients, put into 6 groups. Use house as nutrients poster 

(handout) 

a. Define Nutrient (what you have to have to live) 

b. Relate each nutrient to village: 8 Proteins, 14 Minerals, Carbohydrate, 3 Fats, 

13 Vitamins, Water 

c. Three goals of Nutrients: Building & Repairing, Energy, Protection & Healing 

I. What does Diet mean? 

a. Diet: A way of eating – why do we eat the way we do? 

b. Diet – meals & snacks (list) – food – nutrients 

II. Malawi 6 Food Groups – use the food group poster (handout) 

a. Start with shat groups they know (3), Show how 3 changed to 6, cover each 

group and the primary nutrients in each (see handout) 

3:30 – 5:00 Is there food in Malawi? Assessing all Foods. 


∗ Name at least 5 foods from each food group that you have 

∗ Name 3 ways you can increase knowledge of native foods. 

I. Group Activity: Food Availability Exercise 

a. marker and ½ sheet flip chart paper for each food group 

b. 6 groups of people (or 3 groups each doing 2 food groups, or whatever!), list 10 

foods and the seasons they are available in 20 minutes 

c. Review, discuss results, are there enough foods? What can we do to fill gaps? 

d. Repeat process at home/work (handouts) 

e. Food List (handout) 

II. Food /Resource Display: Show as many local foods and products made from local 

resources as possible. The Permaculture Nutrition project has a display with 150+ 

items. 

III. Discussion: What is happening to local foods 

a. Brainstorm the focus on maize and why 

b. Brainstorm solutions to diversify into what was seen in this session 


DAY TWO 


8:30 – 10:00 Using Food 


∗ How much should you eat from each of the food groups each day? 

∗ How much food should one adult have for the year from the grain group? 

∗ Name 3 things that reduce the nutrients in foods and 3 ways to keep more nutrients in food. 

∗ Name 3 ways you can reduce the energy you use in food preparation. 

∗ List 2 benefits of solar drying. 

I. Meal Planning 

a. Display one day’s meals / snacks for an adult based on the balance of the 6 food 

group. 

b. Mix the foods back into one pile and have others try 

II. Preserving Nutrients and Food Safety 

a. Protecting nutrients (selecting produce, cutting, cooking) 

b. Improving nutrients (germinating, fermenting) (handout) 

c. Safety (sanitation, cook meat well, leftovers) 

III. Energy used in food preparation 

a. wood fuel improved stoves 

b. paper or other briquettes 

c. Solar cooking & drying 

10:30 – 12:00 Creative Cooking: Preserving nutrients in food 

Session objective: ∗ To practice preparing foods based on nutrition and food groups. 

I. Creative Cooking: Preserving nutrients in food 

Very simple small meal for the whole group to make based on foods available, the food 

will be tasted with lunch. Choose something from your recipes that won’t interfere with 

kitchen lunch activities. Could be: 

 

 

Avocado with herbs, lemon and vegetables; cucumber with skins on; brown bread; 

roasted pumpkin seed, fruit juice or herbal tea 

Sir Fried vegetables with nuts or seeds; Rice with millet or sorghum with spices 


1:30 – 3:00 Soil Health 


∗ 

∗ 

∗ 

∗ 

How does the soil maintain its fertility and structure? 

Name 3 actions that negatively affect the soil’s fertility and/or structure. 

Describe at least 3 ways to conserve the soil and how you can use them in your own life. 

Describe at least 3 ways to improve soil fertility and structure and how you can use them in your own 

life. 

I. How does the soil work? 

a. Connect to Nature Cycle, use soil posters, go outside 

b. Discuss what people do to harm soil structure & fertility while outside point out 

negative and positives 

II. Conserving soil 

a. Brainstorm how soil can be conserved 

b. Discuss each method, demonstrate in afternoon 

III. Fertility and Structure 

a. Soil types 

b. Discuss Organic vs. Synthetic production 

c. Brainstorm and discuss how to keep fertility and structure 

3:30 – 5:00 Soil Health Practice 

Session Objectives: ∗ Practice soil health methods 

Practice mulching, composting, manure teas, etc. 


DAY THREE 


8:30 – 10:00 Water Management 


∗ How does water cycle from rain to rain again? Describe the basic steps. 

∗ Name at least 3 things humans do to interfere with the water cycle. 

∗ Describe the water table and how perennials survive without water. 

∗ When managing water, what are four ‘S’ words that are helpful for planning a design? 

∗ Describe at least 3 ways you can harvest rain water at your home, work or surroundings. 

∗ Name at least 3 things you can do to reuse your ‘grey’ water at home, work or other place. 

∗ List at least 2 things that are important to remember in any irrigation system. 

∗ Describe at least 3 low input irrigation methods. 

I. How does the water work? 

a. Tie a plastic bag on a tree for evaporation demo, let people get curious about 

what you are doing, but don’t give the answer! 

b. Start session by connecting to Nature Cycle and soil health 

c. Discuss water cycle and water table 

d. Brainstorm what humans do to interfere with with – link to soil health as they are 

about the same. 

II. Water Management & Designs 

a. Introduce 4 S’s of Permaculture water management 

b. Brainstorm ways to assist the water cycle 

c. Discuss each method – do a soil erosion demo – go outside and look at positive 

and negative examples. 

III. Irrigation 

a. Using grey water 

b. Using other water 

10:30 – 12:00 Water Management Practice 

Session Objectives: ∗ Practice Water Management methods 

Practice the 4 S’s, grey water designs, water harvesting, etc. 


1:30 – 3:00 Plant, Tree & Animal Health 

Session Objectives: ∗ Describe how nature grows and keeps growing. 

∗ 

Name at least 4 things to consider as you develop your design. 

I. How do plants / trees / animals stay healthy? 

a. connect to nature cycle, soil and water health 

b. connect to human health and cycle of better living 

II. How nature grows - guilds 

a. Discuss how things grow in nature (link to better meal) 

b. Compare with how ‘modern’ agriculture grows (link to current meal) 

c. Describe Permaculture Guilds (handout) 

d. Go out side and look at guilds. 

II. Considerations for designs 

a. Cover each of the considerations: resources, seeds, yields needed, space 

needed, labour, lifestyle, weather, where to start, pathways, fences. 

III. Creating the design plan for your area 

a. Mapping, drawing design plans and individual guilds 

b. Making an action plan 

3:30 – 5:00 Planning Designs 

Session Objectives: ∗ Map out the area around your home, including all the resources you have 

available, then draw a design for your home area and discuss the ideas it 

with someone. 

I. Guild activity & Action Plan 

a. 4-5 Groups of 4 people each draw a simple design plan for different small areas 

(bathing house, dish drying rack, porch, kitchen, borehole, etc.). Allow 40 

minutes. 

b. 4-5 Groups 5 min present 5 min feedback (40-50 min) 

c. Summarize the session 

d. Homework: Have each participant map their own area, including a list of al their 

resources. This will be used on Friday to create a design and action plan. 


DAY FOUR 


30-60 minutes Morning Mapping and Design Walk 

 

This could be done before breakfast or after to give the group practice as mapping 

out an area. Use the venue where you are and have each person individually 

sketch the area in their note book. Discuss different ideas with them. 

8:30 – 12:00 Field Trip (snacks and drinks brought along, with enough for any 

community members at the site) 

Session Objectives: ∗ To observe Low Input Food & Nutrition Security in action. 

 

 

Use the list in the manual or talk with local informants to identify a site or two or 

more to take the participants to see and discuss. 

The most important part of any field trip is a good facilitator to make connections, 

and guide discussion when it is needed. The facilitator helps to make the field trip a 

learning experience instead of just a nice visit! 

1:30 – 3:00 Creative Cooking 

Session Objectives: ∗ To practice using nutrition and food group information 

 

 

Refresh minds about food preparation by asking questions 

Prepare a more complicated recipe that will be eaten at snack time. 

3:30 – 5:00 Designing local area 

Session Objectives: ∗ To practice designing 

Group Activity: Divide the local area map into smaller parts and have each group 

design an area, starting with listing their resources, then drawing a design that will be 

implemented the next day. Each group should present their ideas to the rest of the 

group for feedback to be ready for implementation. 


DAY FIVE 


8:30 – 10:00 Implementing the Designs 

Session Objectives: ∗ To practice implementing designs 

 

 

Each group will implement the design they made. 

Walk around to the different groups and participate or advise if needed as they put 

their designs into practices. 

10:30 – 12:00 Personal Design and Action Plans 

Session Objectives: ∗ To create a design and action plan for their own area. 

 

 

Using their mapping homework, participants will now create their own designs and 

action plans. 

Encourage the use of the print and people resources and guide each participant as 

needed. 

12:30 – 3:00 Wrap up 


To take the information home and use it personally, then share it. 

I. Taking it Home 

a. Summarize the week’s activities and personal thoughts 

b. Communication activity – Have a volunteer describe a simple drawing to the 

group and see if the rest of the group can do it without seeing the picture. 

There are many lessons to drawn from the activity. 

c. Brainstorm - think back over all the teaching tools used in this workshop, allow 

a brainstorm and write them all down. Review the many ways of learning. . 

II. Post Test & Evaluations 

III. Certificates – everyone loves them, indulge yourselves and make them fancy! 

a. Give a nice take away packet such as travel snacks, local seed packets, 

locally made products, etc. 

b. Give a final flowery speech on applying the information and sharing it. 


Menu planning & Sample menus 

This can be provided to the logistician or cooks to help in planning the meals. It doesn’t have to be done 

in advance, but it is nice if it is. 

The goal of this project is in part to 

develop a model for diet diversification; in 

support of this goal, the meals and snacks 

that we eat during our time together will be 

a model. Please help me in planning for 

the workshop by telling me what we can 

find in your area for food diversity. I’m 

thrilled when someone teaches me a new 

food or a new way to prepare a food! 

• Please tick off which ones you can 

source locally during the time of your 

workshop and what the cost is. 

• I prefer to get as much bought locally, 

especially quality items from the village 

level. This helps to support the local 

economy (versus making South Africa, 

the UK or the USA richer!) 

• If you can’t get enough variety from 

each food group locally then I will buy it 

and bring it. 

• I will contact each of you after getting 

this back from you about what items I 

will bring and what I will buy locally 

from your district 

Mealtime Example One Example Two 

Breakfast 1 Nut 

1 Fruit 

1 Staple 

0.5 Animal Food 

1 Herb Tea / 

Honey 

1 Fruit 

1 Staple 

1 Vegetable 


1 Herb Tea / Honey 

am break 

Lunch 

pm break 

Supper 

1 Staple (sweet) 

1 Fruit 



1 Legume 

1 Fruit 

1 Vegetable 

2 Staple 

1 fat 

1 Staple 

1 fat 

1 Vegetable 



1 Animal Food 

1 Fruit 

1 Vegetable 

1.5 Staple 

1 fat 

1 Nut 

1 Fruit 

1 Staple 



1 Animal Food 

1 Fruit 

1 Vegetable 

2 Staple 

1 Nut 

1 Fruit 

1 Staple 



1 Legume 

1 Fruit 

1 Vegetable 

1.5 Staple 

Staples: (5 mitande / person / day) Available? Know how to Cook? Cost 

Yams – Coco or other local edible yam 

Buye, air potatoes, other local potatoes 

Cassava 

Sweet Potato 

Rice – whole with husk (unmilled) 

Maize – whole grain 

Sorghum 

Millet 

Green Bananas 

Thobwa 

Chikondamoyo / Chigumo 

Wheat Breads – preferably whole wheat 

Other Staples: 

Legumes & Nuts: (1 chipande /person / day) Available? Know how to Cook? Cost 

Kakumpanda / chimbamba 

Khungudzu 

Kabifa 

Soya 

Soya meat pieces 

Soya milk or other soy products 

Nzama 

Kalongonda 

Nseula / Khobwe 

Common beans various colours 

Muula / Mbula / Maula / Mfula Nuts 

Groundnuts 

Chiponde from nuts 

Other local nuts or nuts 


Fruits: (3 chipande / person / day) Available? Know how to Cook? Cost 

Leaves List ALL types available, za Malawi best 

(matowo, mazimezime, baobab, tamarind, masuku, 

mvilo, magalagadeya, jamu, etc.) 

Chidede fruits (red part for making tea) 

Sugar Cane 

Honey 

Vegetables: (3 chipande / person / day) Available? Know how to Cook? Cost 

Leaves List ALL types available, za Malawi best (luni, 

denje, mwmuna aligone, etc.) 

Peppers – any hot peppers 

Onions 

Tomatoes, small pwerekete best 

Garlic 

Ginger – local thungula best 

Eggplants, local types mabunzo / zimphwa best 

Sponge / Loofa 

Okra 

Chipwete 

Khanyanga (prickly cucumber) 

Cucumber foreign 

Pumpkin 

Mphonda (gourd) 

Mushrooms 

Flowers (pumpkin, nasturtium, etc.) 

Lemon grass for tea 

Avocado leaves for tea 

Magalagadeya leaves for tea 

Other Local Tea Leaves (medicinal or for pleasure 

drinking) 

Other Vegetables 

Animal Foods: (1/2 chipande / person / day) Available? Know how to Cook? Cost 

Chicken eggs 

Duck or other eggs 

Cow’s milk 

Goat’s milk 

Insects 

Wild meats (legal only please!) 

Fish 

Chicken 

Goat or Beef 

Rabbit or Guinea Pig 

Chambiko 

Other 

Fats & Oilseeds: (3 tablespoons/person /day) Available? Know how to Cook? Cost 

Pumpkin seeds 

Sesame 

Sunflower 

Coconut 

Avocado 


Menu ideas 

A list like this can get your mind going on different choices for the food groups. This doesn’t list all the choice, just some possibilities. 

Food Group Breakfast Break Times Lunch and Supper 

Staples 

Phala (rice, mgaiwa, oats, etc.) 

Thobwa, Bread, Cassava, Sweet 

potato, Chikhande, Futali, Chapati 

Cassava, Sweet potato, 

Chikondomoyo, Dowe, Sugar 

Cane, Crackers, Bread, Chapati 

Futali, Mgaiwa, Ufa woyera, Irish potatoes, Sweet 

potatoes, Rice, Cassava, Pasta, Bread, Millet, Sorghum, 

Green bananas, Yam, Chikhande, Cocoyam, Chapati 

Legumes 

Nsinjiro added to Phala, 

Groundnuts, Roasted soya, 

Cashews, Macademia, Almonds 

Any nuts OR roasted soya, 

chiponde, chipere 

Nzama, Nandolo, Soya Pieces, Nyemba, Nsinjiro, 

Kabaifa, Nseula, Khobwe, Chipere 

Animal 

Foods 

Milk, Eggs, Breakfast meats, 

Cheese 

Milk, Ngumbi, Other insects, 

Cheese 

Eggs, Beef, Fish, Chicken, Duck, Goat, Pork, Birds, 

Cheese, Insects 

Vegetables 

Bonongwe, Asparagus, Nkwanya, Chisoso, Cabbage, Chinese cabbage, Chigwada, Luni, Chillies, Green peppers, Cukecumber, 

Chipwete, Eggplant, Mphonda, Lettuce, Chinkhupule (young), Mushrooms, Mpiru, Okra, Tomato, Pumpkin, Chidede, Kholowa, 

Mdele, Chamalawi, Chewe, Denje, Limanda, Kalokola, Amunaligone, Mbilidsongwe, Mlozi, Mtambe, Zumba, Impwa, Garlic 

Fruits 

Apple, Banana, Baobab, Chitimbe, Kayimbe, Cashew fruit, Masau, Mposa, Mkuyu, Lemon, Lime, Oranges, Nachis, Papaya, 

Peaches, Pineapple, Nthudza, Masuku, Maso ang'ombe, Matowo, Mpungulira, Jamu, Magalagadya, Guava, Mbula, Mkungu, 

Chidede fruit, Tamarind, Watermelon 

Fats 

Margarine or butter, Oils, Oil seeds, 

Avodado, Coconut 

Mlambe seed, Sunflower seed, 

Pumpkin seed, Avocado, Kayimbe 

seed 

Avocado, Bonongwe seed, Pumpkin seed, Sesame 

seeds, Oils, Margarine or butter 

Notes: 

Estimate 1 tbsp (15 ml) of oil for each person when used (so for 30 people use 450ml) this is a very generous portion! 

Spices are nice, too: Curries, Herbs, etc. 


Example of a Menu Plan for the Week 

Food 

Group: 

Arrival Day 1 Day 2 Day 3 Day 4 Day 5 

Staple 

Chips with Skins 

6:30 Breakfast 

Mgaiwa phala 

Brown Bread 

Sweet Potato 

Futali 

Likuni Phala 

Brown 

Bread 

Fruit Banana Papaya Tangerine Papaya Fruit Salad 

Legume or 

Animal 

Boiled Egg 

Milk 

NutButter 

Milk 

Peanut flour 

Milk 

Fat Avocado Avocado Coconut pieces 

Other 

Staple, Fruit, 

Vegetable 

Legume, 

Oilseed, 

Animal 

Other 

Staple 

Legume or 

Animal 

Vegetable 

Teas, Sugar & 

Honey 

Banana in 

Chikondamoyo 

Peanut Butter 

Milk 

Teas, Sugar & 

Honey 

Mixed flour nsima 

cassava in stew 

Teas, Sugar & 

Honey 

10:00 Break 

Sugar cane 

Groundnuts 

Milk 

Teas, Sugar & 

Honey 

12:00 Lunch 

Mixed flour 

nsima 

Teas, Sugar & 

Honey 

Thobwa 

Cucumber 

Pumpkin seeds 

Milk 

Teas, Sugar & 

Honey 

Rice/Millet 

Beef Stew Nzama Stew Fried Fish 

Greens 

tomato, onion, 

garlic, etc. 

Greens 


garlic, etc. 

Pumpkin 


garlic, etc. 

Soy/Peanut 

Flour 

Milk 

Teas, Sugar & 

Honey 

Banana 

Brown Bread 

Boiled Eggs 

Milk 

Teas, Sugar & 

Honey 

Fried Egg, 

NutButter, 

Sausages, 

Milk 

Stork, 

Avocado 

Teas, Sugar 

& Honey 

Sweet 

Biscuits 

Groundnuts 

Soft Drinks 

Chips with skins Nsima, Rice 

Nyama ya soya 

(soy meat) 

Okra 


garlic, etc. 

Fried 

Chicken 

Cucumber 

tomatoe, 

onion, etc. 

Fruit Tangerine Pineapple Baobab Custard Apple Pineapple 

Fat 

Staple, Fruit, 

Vegetable 

Legume, 

Oilseed, 

Animal 

Other 

Staple 

Legume or 

Animal 

Vegetable 

Participants 

Arrive 

Fruit Juice, 

Water, fruit, 

Groundnuts 

Nsima, 

potatoes in 

stew 

Chicken Stew 

Greens 


garlic, etc. 

Roasted sesame 

seeds in greeen 

Fruit Juice 

Popcorn 

Soy nuts 

Milk 

Teas, Sugar & 

Honey 

Rice & 

Sorghum 

Beans stew 

Salad 


garlic, etc. 

3:00 Break 

Oil Oil Oil 

Cassava Futali 

Tamarind 

Milk 

Teas, Sugar & 

Honey 

6:30 Supper 

Nsima 

Nyama ya soy 

(Soy meat) 

Eggplant 


garlic, etc. 

Papaya 

Chambiko 

Milk 

Teas, Sugar & 

Honey 

Cassava Stew 

Grilled Beef, 

pigeon pea in stew 

Mushrooms 


garlic, etc. 

banana in 

chikondamoyo 

Milk 

Teas, Sugar & 

Honey 

Nisma, Green 

Banana futali 

Eggs Stew 

peanut flour 

Greens 


garlic, etc. 

Fruit Papaya Banana Banana Tangerine 

Fat little oil Avocado little oil little oil Avocado 

Chocolate 

treat 

Participants 

Leave 

Popcorn & 

Peanuts 

for the trip 


Recipes 

Creative Cooking Recipes 

This booklet contains recipes from the Introduction to Permaculture Nutrition Course. This first page describes how to read the 

recipes. Page 2 gives a review of the food groups. Pages 3 to 8 are the recipes. Each recipe is in the following format: 

Recipe Name Food Group 

Serves Vegetable, Fruit, Legume, Animal 

Food, Fat, Staple 

∗ Each recipe begins with its name, how many people it serves, 

and the food groups that are used in the recipe. 

First Ingredients… First Methods… ∗ Next is the list of ingredients and the cooking methods. 

∗ Teaspoon has been shortened to “tsp.” 

∗ Tablespoon has been shortened to “T” 

Second Ingredients… Second Methods… ∗ Some recipes include just one box of ingredients and 

methods, other list several. 

Variation 

∗ After the methods there are ideas for varying the recipe 

Uses 

∗ Suggestions on how to use the recipe at a meal or snack time 

Taken From ∗ Last is the source of the recipe 

The Recipes included in this booklet: 

Page 3 Pasta Page 5 Sprouts Page 7 Chitipa Cheese 

Pasta Salad Pickled Eggs Guacamole 

Tortillas 

Page 4 Roasted Soy Beans Page 6 Pumpkin or Bean Patties Page 8 Mango Chutney 

Rice & Millet Pumpkin Seeds Mango Salsa 

Stir Fry Mixed Ndiwo / Soup Eggs & Vegetables 


Food Group Review 

Vegetables 

Leafy, fruit or root 

vegetables 

Local leaves (Bonongwe, Luni, Denje, Thelele, etc.) Pumpkin leaves, Bean Leaves, Sweet Potato Leaves. 

Pumpkin, Tomato, Eggplant, Cucumber, local gourds 

Onion, Carrot, Garlic, local root vegetables. 

Nutrients Vitamins, Minerals, fiber in all vegetables. There is a lot of Protein in dark leafy greens, little in other vegetables, a 

lot of carbohydrate in pumpkin, very little in other vegetables. 

Nutrients lost by: 

Sun (heat), Water & Air steals nutrients! Baking Soda, and throwing away edible parts (like seeds and skins) also 

steals your nutrients. Any part that you don’t eat should be given back to feed the soil. 

Fruits 

Fruits Papaya, Citrus, Melons, Berries, Many many local fruits. 

Nutrients Vitamins A & C, Carbohydrate, Minerals in the edible skins. Fiber also. 

Nutrients lost by: Sun (heat), Water & Air steals nutrients! Any part that you don’t eat should be given back to feed the soil. 

Legumes & Nuts 

Beans & Nuts Nzama, Pigeon Pea (Nandolo), Cow Pea (Khobwe), Soy, Local Beans and nuts, Ground Nut, Cashew Nut 

Nutrients Incomplete Protein, Vitamins, Minerals, Carbohydrate, and fiber. In soy beans and nuts there is Fat. 

Nutrients lost by: Not many nutrients are lost with processing. Fermenting or sprouting legumes actually increases nutrients. 

Animal Foods 

Flesh & Products Eggs, Milk & Milk products, Animal Flesh, Fish, Birds, insects, etc. 

Nutrients Complete protein, Vitamins, Minerals, Fat 

Nutrients lost by: Not many nutrients are lost with processing, a bigger concern is food safety to prevent food bourne illness. 

Fats 

Seeds & avocado Avocado, Sesame (chitowe), Sunflower, Local Seeds (Bonongwe, Mpiru, etc.) cooking oils, margarine, butter 

Nutrients Fat. Seeds, fruit fats contain minerals, vitamins & protein. Processed fats lack almost all other nutrients. 

Nutrients lost by: Pressing the oil out of seeds and robs your body of minerals, vitamins & protein.. 

Staples 

Grains & Roots Rice, Maize, Sorghum, Millet, Wheat, Local Grains, Potatoes, Cassava, Yam, Coco yam, Local Starchy Roots 

Nutrients Carbohydrate (in the form of starch), Incomplete protein, Vitamins (especially B vitamins), and Minerals 

Nutrients lost by: 

The protein, vitamins & minerals are found in the bran (gaga or madeya) & germ (mtima) of grains, and the skins 

of starchy roots. If you remove these you rob your body of these additional nutrients. Germinating grains 

improves the nutrition. 


Pasta 

Serves 2 people 

1 Cup Flour 

½ tsp. Salt 

1 Egg 

2 T Milk 

Food Groups (depending on toppings) 

Staple, Animal Food 

Mix dry ingredients in a bowl. Make a 

well in the center of the dry mixture. 

Beat the egg and milk. Pour the wet 

ingredients into the well of the dry 

mixture. Slowly mix the dry and wet 

ingredients together. As the dough gets 

stiffer use your hands to continue to 

mix. Place the dough on a floured 

surface and roll the dough into a thin 

sheet. Lightly flour the top surface of 

the dough and let it stand for a few 

minutes. Roll up the sheet of dough like 

a poster and slice pieces off the roll in 

the noodle width that you prefer. Unroll 

the noodles and cook in boiling water. 

Variation Flour Flour from wheat is mostly used in this 

recipe. You can try other flours though. 

Milk Water can be used instead of milk. 

Spices Black pepper, basil, garlic, onion or 

other such spices may be added to the 

wet ingredients and mixed right into the 

dough. 

Uses Hot Serve in many ways: top with tomato 

sauce or a white sauce and spices or 

just stir fry some vegetables and mix 

with hot pasta. 

Cool Add a little oil, vinegar or lime juice, 

chopped up fresh vegetables and 

spices for a nice pasta salad. Sesame, 

garlic, onions, and basil are good (see 

next recipe) 

Adapted From The Peace Corps Malawi Cookbook, 95 

Pasta Salad 

Serves 2 people 

Food Groups (depending on toppings) 

Staple, Animal Food, Vegetable, Fat 

1 Recipe Pasta Drain pasta and cool by rinsing it in 

clean water. Put in a large bowl. 

½ cup Onion 

¼ cup Green 

pepper 

½ cup Tomato 

1 T Fresh 

garlic 

1 T Sesame 

seeds 

Chop up Onion, Green Pepper, Tomato, 

and Garlic and add to pasta. Amounts 

can be varied according to your tastes. 

Add Sesame seeds if available. 

1 Lime Squeeze juice from the lime into the 

bowl. 

1-2 T Oil 

¼ cup Vinegar 

½ tsp. Salt 

Variation Spices & 

Vegetable 

Add according to your taste & calorie 

needs. 

Many variations. Any vegetables like 

fresh greens, young okra, or green 

beans. Any spices like chillies, black 

pepper, or basil. 

Seeds Any small edible seed: mpiru (mustard), 

Animal 

Foods 

bonongwe (aramanth), etc. 

Boiled eggs chopped up and mixed in 

or sliced and place on top of the salad. 

Cheese cut or broken up into salad. 

Uses Serve with Fresh fruit, fruit salad, nuts, eggs or 

cheese for a balanced meal. 

Taken From Stacia Nordin 


Roasted Soy Beans 

Serves 1 person 

¼ to ½ 

cup 

Variation 


Legume 

Soy beans Use ¼ to ½ cup cleaned soy beans for 

each person. Add to frying pan. Clay 

pots work best to keep the beans from 

burning, but any pan may be used. 

Fry the soy beans (NO oil is needed!) 

but stir frequently to avoid burning. The 

soy beans will turn light brown and 

crack open when ready to eat (about 15 

minutes). Cool slightly before eating. 

Cooking Can be boiled first, then fried 

Spices Salt, periperi, or other spices can be 

added, similar to ground nuts. 

Uses Meals With stir fry, pasta salad or sandwiches. 

Snacks Take on trips, to school or work. 

Taken From Various friends 

Rice & Millet 

Serves 4-5 people 

1 cup Rice 

½ cup Millet 

3 cup Water 


Staple 

Put whole grain Rice, Millet & water into 

a pot. Bring to a boil on high heat with 

cover on. Lower heat and simmer for 

15 with cover on. Remove from heat. 

Let sit 10 minutes before serving. 

Variation Spices Can be added to the pot at any time. 

Basil, Onions, Garlic, Salt, Peppers, etc. 

Grains The amount of grain can be varied as 

long as there is 1 ½ cups grain and 3 

cups liquid. Sorghum can also be used. 

Uses Serve with Stir fry, beans, meat, vegetables 

Taken From Various friends 

Stir-Fry 

Serves 3-4 people 

1 cup Green 

pepper 

½ cup Okra 

1 cup Onion 

1 cup Tomato 

2 cups Greens 

2 cups Cabbage 

2 T Fresh 

Garlic 


Vegetable, Fat depends on ingredients 

Cut up all vegetables into desired 

pieces. Larger pieces will keep more 

nutrients. 

1-2 T Oil Heat oil in frying pan. 

Add slower cooking vegetables first 

(green pepper & okra). Allow to cook 2- 

3 minutes, stirring occasionally. 

Add onion & cook 2-3 minutes more 

until browning begins. Browning will 

add flavor. 

Add tomatoes, greens & garlic. Cover 

and cook for 2-3 minutes. The water in 

the tomatoes will steam the greens. 

Cook as little as possible to keep the 

most nutrients. Vegetables should keep 

their color & some crispness. 

Variation Vegetable Any! Local greens, eggplant, carrots, 

loofa (sponge or chinkupule), cucumber 

Spices Any! Basil, corriander (cilantro), pepper, 

periperi, etc. 

Add Nsinjiro, roasted nuts, edible seeds, 

meat, scrambled eggs, chicken, fish, 

etc. 

Uses Serve with Rice, rice & millet, pasta 

Made up By Stacia Nordin 


Sprouts Food Groups 

Vegetable, Legume 

Pickled Eggs Food Groups 

Makes 12 eggs Animal Foods (vegetables, fruits) 

• Sprouts can be made from grains or legumes. Sprouting 

improves their nutritional value. Vitamins A, B, E, and K all 

increase and Vitamin C is created even though there is none 

in the dry seed. Small bean seeds like mung bean (mphodza) 

work well. 

• There are different ways to sprout seeds, either way soak the 

seeds overnight. Fresh beans don’t need to be soaked. The 

next day pour off the water (use the water for cooking, it is 

loaded with minerals, vitamins, and amino acids). Then do 

one of the following: 

1. The traditional way is to pile them in a lichero (winnowing 

basket) and cover them with large thick leaves such as 

coco yam leaves or banana leaves. Leave them covered 

for a few days until they sprout. Uncover them when the 

sprouts are 1-2 inches long. Place the lichero in the sun 

so the sprouts turn a nice bright green color. 

2. Or another way: After draining the seeds, put them in a 

container and cover it with a clean cloth (something like 

cotton is best). Put the container in a dark place. Rinse 

the seeds 2-3 times a day or more. Small seeds begin to 

sprout in 2-3 days. When the sprouts have reached a 

desired length, bring the container out into a sunny spot 

and they will turn bright green. Rinse them again and eat. 

Uses Raw To get the most nutrients from your 

sprouts eat them raw with a salad, or 

alone. 

Hot They can be added to a stir fry or other 

vegetable stews. 

Adapted From The Malawian & Expatriate communities 

2 cup Vinegar 

½ cup Water 

1 cup Sugar 

1 T Salt 

2 Medium 

Onions 

12 Hard 

Boiled 

Eggs 

These are the basic ingredients. Any 

spices can be added. Add to 

saucepan. Cover pan and heat until 

boiling. Then simmer for 10 minutes. 

Allow to cool before pouring over eggs. 

Slice Onions. Put onions and hardboiled 

eggs into the container that you 

will store the pickled eggs in. 

Variation Spices The sugar, salt, water, and vinegar 

needs to stay as is to keep the eggs 

safe. Any combination of spices can be 

added: garlic, periperi, corriander, basil, 

etc. 

Foods Many foods can be pickled: cucumbers, 

green peppers, carrots, okra, etc. 

Uses Time It is best to leave the eggs a few days 

before eating them so that they absorb 

the flavor of the spices. They can store 

for quite a while this way—a few weeks 

at least to a few months. 

Adapted From Lillian Nordin, my mother-in-law 


Pumpkin Patties Food Groups 

Serves 3-4 people Vegetable, Staple, Animal Food, Fat 

2 cup Pumpkin Cook and mash 2 cups of pumpkin. 

1 Egg Beat egg and add to pumpkin, mix well. 

½ cup Flour 

½ T Baking 

Powder 

½ tsp. Salt 

Variation Savory 

Patties 

Mix together dry ingredients, then add 

to pumpkin & egg. 

Frying Oil Fry spoonfuls in hot oil, turning once 

until browned on both sides. Serve hot. 

Sweet 

Patties 

In a little oil, fry diced onion, green 

pepper, minced garlic, salt, and pepper 

to taste. Add to the pumpkin mixture. 

Add sugar, cinnamon, nutmeg 

(available at PTC), and 2 T peanut flour. 

Pumpkin Mashed beans, or any mashed food. 

Spices Any including more vegetables like 

carrots, tomatoes, local greens, etc. 

Flour Flour from soy bean, mgaiwa, millet, 

sorghum, cassava, etc. can be used. 

B. Powder You don’t have to add baking powder. 


Pumpkin Seeds Serves 4-5 people Food Groups 

Vegetable, Fat 

Pumpkin Seeds ¼ cup pumpkin seeds for each person. 

Add to frying pan (NO oil is needed!). 

Add salt if desired. Roast slowly until 

browned. Other spices like periperi can 

also be added if desired. 

Adapted From American Tradition 

Mixed Ndiwo/Soup Food Groups 

From one up to all 

This recipe can be any mixture of foods you like. It can be made 

with more water for a soup, or less water for any ndiwo. 

2 or 3 cup Water 

1 cup Staple 

1 cup Vegetable 

2 or 3 Garlic 

½ cup Onion 

½ cup Cooked 

beans 

Put water in a pot. Add 1 cup of any 

staple food and 1 cup of any vegetable 

food. Can be one type of food or a 

mixture. 

Add chopped garlic, onion & cooked 

beans. Cook until the staple is soft. 

Add more water if needed, or to make it 

thicker, add a little flour and stir. 

Variation Staples Roots, Rice, Maize, Millet, Sorghum… 

Vegetable Greens, Eggplant, Tomato, Pumpkin, 

ideas Carrots, local vegetables, etc 

Spices Basil, salt, pepper, chili, local spices. 

Uses With If watery, serve with bread and a salad. 

If thick, with a staple like nsima or rice. 

Made up By Stacia Nordin, Anabanda 

Bean Salad Food Groups 

Serves 4-5 Legumes, Vegetables 

2 cups Cooked 

beans 

1 medium Onion 

1 medium Pepper 

¼ cup Oil 

½ cup Vinegar 

1-5 cloves Garlic 

Slice onions & green pepper thinly. Mix 

everything together in a bowl. Add 

ingredients according to taste. Add salt, 

black pepper, or sugar if desired. A 

little lemon juice is nice, too. Allow to sit 

before eating for the best flavor. 

Variation Beans Any type 

Uses With Sandwiches, other salads or hot meals 

Adapted From Various friends 


Chitipa Cheese Food Groups 

Makes about 1 cup Animal Foods 

4 cup Milk Heat milk while stirring constantly to 

almost boiling. Remove from heat and 

wait 5 minutes. 

2 ½ T Vinegar 

2 tsp. Salt 

Stir vinegar until milk completely 

curdles, producing a fluffy white solid 

and a pale yellow liquid. Allow curds to 

settle for 30 minutes. Pour through a 

cotton cloth to drain off the liquid. Mix 

in salt. Wring the cloth containing the 

cheese to remove all excess water. 

Variation Spices Add any spices: garlic, onions, Italian 

spices, garlic chives, peri-peri, etc. 

Vinegar Lime juice or other acidic fruit juice 

Uses Cold Salads, Sandwiches, 

Hot Pasta, Soups 


Guacamole Food Groups 

Serves 3-4 people Fat, Vegetable 

1 large Avocado Mash avocado. Chop the rest of the 

1 large Tomato ingredients and mix with the avocado. 

2 cloves Garlic The herb cilantro is a great addition to 

2 T Onion 

this if it is available. 

2 tsp. Lemon 

Juice 

1 tsp. Salt 

1 Red Chili 

Variation Spices Any spices of your choice 

Uses With Tortillas, sandwiches, bread 


Tortillas Food Groups (depending on toppings) 

Serves 2-4 people Staple & Fat 

2 Cups Flour 

1 tsp. Salt 

¾ cup Water 

¼ cup Oil 

Mix dry ingredients in a bowl 

Add wet ingredients and mix well. Take 

about 2 tablespoons of the dough and 

form into a ball. Roll it out thinly onto a 

floured surface. Fry the tortilla in a hot 

pan (do NOT add oil to the pan). 

Variation Flour You can use most starchy flours that 

you have (maize, wheat, millet, 

cassava, etc.), or more than one type of 

flour can be used to make up the 2 

cups. Different types of flour have 

different amounts of moisture in them, 

so you may need to add a little more or 

less flour. 

Oil & 

Water 

If you are trying to cut back on fat, you 

can use more water and less oil. Use 

approximately 1 cup of wet ingredient in 

total. 

Other Adding about 1 tsp. of baking powder to 

the recipe creates a softer tortilla. 

Uses Main meal Beans, ground beef, salad, and 

avocado mashed with tomatoes, onions 

& spices is a common topping for a 

tortilla. Add cheese when it is available. 

Snack or 

Dessert 

Put something sweet on a tortilla like 

fruit, syrup, jam, sugar or cinnamon and 

sugar. 



Mango Chutney Food Groups 

Serves 10 Fruit, vegetable 

½ cup Sugar 

½ cup Raisins 

1/3 cup Vinegar 

¼ cup Onion 

¼ tsp. Crushed 

red 

pepper 

3 cups Chopped 

mangoes 

Chop onions. Combine all ingredients 

medium saucepan. Bring to boiling. 

Reduce heat. Simmer uncovered for 15 

minutes stirring occasionally. 

Stir in mangoes. Heat through. Let cool 

and serve. 

Variation Raisins Other fruit 

Uses With Tortillas, sandwiches, meats 

Adapted From Better Homes & Gardens Magazine 

Mango Salsa Food Groups 

Serves 5 Fruit, Vegetable 

1 ½ cup Chopped mangoes Thinly slice mangoes, peppers, onions, 

and hot peppers 

1 medium Pepper 

¼ cup Onions 

1 Chilli 

½ tsp. Lime peel 

½ tsp. Lime juice 

3 T Oil 

1 T Vinegar 

¼ tsp. Salt 

¼ tsp. Pepper 

Shred the lime peel, combine all 

ingredients together with the chopped 

mango and vegetables. 

Makes 2 cups 

Variation Spices Any spices of your choice 

Uses With Tortillas, sandwiches, meats, beans 

Adapted From Better Homes & Gardens Magazine 

Eggs & Vegetables 

Varies 1 to whatever 

2 eggs Per 

person 

½ Onion 

½ Green 

pepper 

1 or 2 Garlic 

cloves 

½ cup Greens 

1 or 2 tsp. Spices 

1 or 2 tsp. Oil 


Animal Foods, Vegetables, Fat 

This dish can be made in several ways: 

Beat the eggs in a bowl. Set aside. 

Chop vegetables into the desired size 

(larger pieces will keep more nutrients). 

Use approximately the amount of 

vegetables and spices listed for each 

person you are serving. Then use any 

of the following methods… 

1. This method should create a fluffy, fresh-tasting egg dish. It 

works well when you are serving a large group. Mix the 

beaten eggs, vegetables, and spices together. Heat a frying 

pan on low heat. Add oil to the pan and then the egg mixture. 

Cover the pan and cook until done. If this is allowed to cook 

slowly enough while remaining covered it should not have to 

be turned. Serve Hot. 

2. This method will produce omelets that are better for just a few 

people. Heat frying pan and oil. Add Onion & green pepper 

and fry until golden brown stirring occasionally. Add garlic, 

greens & spices. Cook 2-3 minutes. Remove vegetables from 

the pan and set aside. Add a little more oil to the pan. Add 2 

beaten eggs to the pan and fry until light brown. Flip the egg 

and fry it on the other side. Serve each person a fried egg 

with vegetables. The egg can be wrapped around the 

vegetables. 

Variation Vegetable Tomatoes, chillies, okra, eggplant, etc. 

Spices Basil, salt, pepper, local spices. 

Uses Serve with Bread, Potatoes, Rice, Nsima, and then 

to balance the meal add a Fruit 



A few bonus recipes 

Jams: 

(From Malawi’s Traditional and Modern Cooking Book) 

• Choose firm fruit, discard any brown parts. Wash, peel, and deseed the fruit. Cut into small 

pieces. Cut roughly. Put the cut up fruit into the pan, cover with water. 

• Leave to stand for a few hours or overnight if possible to extract the juice from the fruit. 

• Bring to a boil and cook gently till the fruit is tender. Measure by cupfuls the fruit and liquor. 

• To each cupful add 1 cup of sugar and the juice of ½ lemon. If there is time to leave the pan 

overnight, the jam will set better and have better flavour. 

• Stir the jam over a gentle heat till the sugar is dissolved then bring to a fast boil and continue 

boiling, uncovered, on the fastest boil possible until the jam is set. To test for setting, stir the 

jam well, then let the last drop from the spoon fall on a cold plate. As it cools, push the drop 

gently with a finger. If it crinkles, setting point is reached. 

• Set the pan aside to cool slightly, to prevent the fruit from rising in the jam as it cools. 

• Bottle in clean hot jars, cover with an airtight layer of thin plastic, cut from a clean sugar bag 

perhaps, or a layer of candle wax, then seal the bottles. Cool, wipe the bottles clean, label 

them and store in a cool place. If jams are made as a small scale income generating activity, 

ask the customers to bring their own clean containers and sell them the jam by the cupful. 

This keeps costs down when food containers are not readily available. 

Cream Soups 

(not sure of source, text by Grace Sagawa, nutritionist Concern Universal Dedza 2004, adapted slightly 

by Stacia Nordin) 

Soup is the ‘gravy’ of vegetables, meat, fish or bones, It is usually drunk before eating the main 

dish, but can be the main dish alone, too! It is great for someone who is sick. Some people 

use a thick soup as part of the main dish with a staple food, or over bean, vegetables or meat. 

Get creative with this basic recipe! 

• 2 small onions and other herbs: 

mpungabwe (basil), garlic, hot peppers, 

etc. 

• 6 medium: potatoes, or tomatoes, or carrots, 

or handfuls of local greens, or 1 small 

pumpkin 

• 2 T flour, any type preferably whole grain • 1 T oil, optional 

• 4 cups boiling water • little salt, optional 

Cut up all veggies and herbs. Onions and other herbs can be fried a little if desired, but do not 

brown them. Add the veggies and cook until tender, stirring from time to time. When veggies 

are tender, separate from water and mash the veggies into a paste. Mix flour and with a little 

water or milk to a thin paste, then mix with water and add the mashed veggies. Put on the 

stove and cook until thick. Eat! 


Rice in a fireless cooker 

(Learned this from the Integrated Food Security Project, Mulanje, 2003. Any errors in explanation are my 

own as I describe the process from what I remember and my own experiences using my fireless cooker.) 

Instead of boiling rice for 20 or 30 minutes and using a lot of firewood, and possibly forgetting it 

and burning it….You can use a fireless cooker and only boil the rice for 2 minutes, have perfect 

rice and no chance or burning it! 

• A fireless cooker is simply anything that holds heat very well. A maize basket stuffed tightly 

with dried banana leaves works very well. Another idea is a box stuffed with paper. You will 

need to cover the basket / box with more dried leaves / papers to hold heat in from the top. A 

clean, old cloth stuffed with the leaves / paper works well. 

• In the end, you will have a place to set a hot pot of food that is completely wrapped with a lot 

of leaves or paper to hold the heat of the hot pot. 

• Before heating your food that is going to go into the fireless cooker, put the pot into the 

middle of banana leaves that were stuffed into a maize basket. Make the same size hole in 

the middle of the leaves so that the pot will fit in when you are ready. 

• Measure the number of cups of rice that you want to cook and set it aside in a dish. 

• Put exactly double the amount of water as rice into the pot. So make sure you measure the 

water with the same cup that you measured the rice. 

• Put the water on any type of stove (briquettes, improved wood-burning, electric, etc). 

• When the water boils, add the rice (and a little salt if desired). 

• Also add other nutrients such as spices, vegetables, nuts, seeds, or other grains at this time. 

You will have to become experienced at the different cooking times for other foods. (For 

example, I cooked rice and sorghum together and found that sorghum takes a little longer; 

sorghum should be added to the pot before the rice.) 

• Allow to boil 2 minutes at a full boil. 

• Remove the pot of rice / other food from the stove and put in the fireless cooker. Seal it 

tightly with the lid, allow to sit 30 minutes (or longer as it won’t burn!). 

• Eat whenever you are ready! It can sit several hours and still stay warm. 


Technical Details 

Nutrient Composition of the Current Meal versus Better Meal 

Current Meal 

(2 cups of food) 

• 1 ½ cups mgaiwa (whole grain maize flour) 

• ½ cup Beans 

Better Meal 

(2 cups of food) 

• 1 cup mgaiwa (whole grain maize flour) 

• ¼ cup beans 

• ½ cup greens made with onion, tomato, 

sunflower seeds and millet 

• ¼ cup (1 medium) banana 

Nutrient 

% of needs 

Amount 

supplied 

Nutrient 

% of needs 

Amount 

supplied 

Protein 23 % 14.8 g Protein 28 % 17.6 g 

Carbohydrate 34 % 86 g Carbohydrate 41 % 104 g 

Fat 3 % 1.2 g Fat 19 % 9.1 g 

Vitamins 23 % Vitamins 68 % 

Vitamin A 

Vitamin C 

Vitamin E 

Thiamine 

Riboflavin 

Niacin 

Vitamin B6 

Folate 

0 % 

0 % 

52 % 

64 % 

33 % 

34 % 

10 % 

38 % 

.5 RE 

0 mg 

4.2 mg 

.64 mg 

.4 mg 

4.4 mg 

.16 mg 

68 mcg 

Vitamin A 

Vitamin C 

Vitamin E 

Thiamine 

Riboflavin 

Niacin 

Vitamin B6 

Folate 

98 % 

45 % 

149 % 

78 % 

58 % 

44 % 

71 % 

132 % 

Minerals 19 % Minerals 49 % 

Calcium 

Magnesium 

Potassium 

Iron 

Zinc 

5 % 

27 % 

13 % 

57 % 

13 % 

43 mg 

76 mg 

252 mg 

5.7 mg 

1.52 mg 

Calcium 

Magnesium 

Potassium 

Iron 

Zinc 

21 % 

72 % 

69 % 

89 % 

25 % 

781 RE 

27 mg 

12 mg 

.78 mg 

.7 mg 

5.7 mg 

1.13 mg 

237 mcg 

170 mg 

200 mg 

1291 mg 

8.9 mg 

3 mg 


Nutrient Analysis of one day’s diet from the 6 Food Groups for an adult 

Malawi 


1. Fruits 

2. Vegetables 

3. Legumes & 

Nuts 

4. Animal Foods 

5. Fats & Oils 

6. Staples 

Foods eaten 

throughout the year 

Average 

grams 

per adult 

per day 

Average kcal 

per 100 

grams 

Average 

kcal 

per day 

Fruits Fresh (all but a few) 300 50 150 

Fruits Dried & Honey 0 287 0 

Fresh Vegetables 400 32 128 

Dried Vegetables 0 243 0 

Beans dried 25 392 98 

Beans fresh 25 222 56 

Nuts 60 390 234 

Meat, Fish, Eggs, fresh 60 59 35 

Milk, Yoghurt 50 87 44 

Dried fish or meat 25 272 68 

Oilseeds (like pumpkin) 20 541 108 

Fatty Fruits 20 203 41 

Fats / Butter 5 853 43 

Oil 5 877 44 

Cereals & Grains 250 335 838 

Tubers & Starchy Fruits 250 96 240 

Total grams 

per group 

per day 

Total kcal 

per group 

per day 

300 150 

400 128 

110 388 

135 147 

50 235 

500 1,078 

TOTALS: 1,495 grams 2,125 kcal 

Note: Calculations and estimates by Stacia Nordin, RD using a Nutrient Composition spreadsheet which measured Malawian 

Foods in the 1990s. There are MANY different calculations that could meet the needs of an adult; this is only one balanced 

example! This diet shown contains about 14% protein, 23% fat and 63% carbohydrate. 


Food Lists by Food Group 

Lists of Foods in Malawi 

The foods on these lists have come from various sources--through studying books, research 

papers, magazine articles, and through people with whom I live and work. I have NOT tried all the 

foods on these lists. Use these lists to start you off in the communities and see what you can 

find. Local knowledge on food plants, especially from the older generations is usually the best 

source. They can show you the foods and teach you how to identify and use them. When you learn 

new foods, share your new information with others through informal discussions, meetings, or 

writing to newsletters or local newspapers. The following books and papers were valuable in 

compiling these food lists: 

Useful Plants of Malawi 

Jessie Williamson, Published by the University of Malawi, Revised 1975. 

Traditional Food Plants 

Food and Agriculture Organization of the United Nations (FAO) Rome, 1988. 

ISBN 92-5-102557-6 

The Composition of Foods Commonly Eaten in Eastern Africa 

CTA (Technical Centre for Agricultural and Rural Cooperation), ISBN 90 72407 10 5. Copies 

available through -Department of Human Nutrition, Wageningen Agricultural University, De 

Creijen 12, 6703 BC Wageningen, The Netherlands- OR -Tanzania Food and Nutrition Centre, Box 

977, Dar es Salaam, Tanzania. 

Workshop to Promote Indigenous Foods 

Centre for Social Research, Zomba 

Number of Foods on these lists to date: 595 

Fats 48 Vegetables 278 

Fruits 151 Staples 52 

Legumes & Nuts 29 Foods from Animals 37 

Scientific English Malawi Names Edible Parts 

Fats Food Group 

Abrus precatorius Crab's Eyes Ntimbua Seeds, CARE 

Adansonia digitata Baobab Oil Mlambe Mafuta Seed Oil 

Aleurites moluccana Candle Nut Tree Seed kernel 

Amaranthus hybridus Amaranth Seed Bonongwe Mbewu Seeds 

Amaranthus sp.4 Wild Blite Seed Bonongwe Mbewu Seeds 

Amaranthus spinosus 

Amaranthus thunbergii 

Spiny Pigweed Seed 

Poor Man's Spinach 

Seed 

Bonongwe wa minga 

Mbewu 

Mberekete Mbewu 

Seeds 

Seeds 

Balanites aegyptiaca Desert Date ? Malawi Seed Oil 

Boscia salicifolia Mtakataka (Yao) Seeds 



Boscia senegalensis Aisen Mpetu Seeds 

Brassica juncea Mustard Mbewu Mpiru Mbewu Seeds 

Cajanus cajan Pea, Pigeon Oil Nandolo Mafuta Seed Oil 

Ceiba pentandra Kapok Usufu Seeds 

Celosia Argentea Cock's Comb Ndangale Seed Oil 

Celosia trigyna Kaphikaulesi Seeds 

Citrullus lanatus Watermelon Vwende Seeds 

Cleome gynandra Cat's Whiskers Luni Seed Oil 

Cocos nucifera Coconut Nkoko Fruit 

Cucumis anguria Cucumber, Small Prickly Chikanyanga Seeds 

Cucumis melo Melon Kayimbe Seeds 

Cucumis sativus Cucumber Mankhaka Seeds 

Cucurbita species Pumpkin Mthanga za msungu Seeds 

Cyperus esculentus Tiger nut Kauju Root Oil 

Diospyros mespiliformis Monkey Guava Msumwa Seeds 

Elaeis guineensis Wild Oil Palm Kanjindo (To) Seed Oil 

Foeniculum vulgare Fennel Seed / Oil 

Guizotia abyssinica Niger Seed Seed Oil 

Helianthus annus Sunflower Sanifulawa Seeds 

Hibiscus sabdariffa Roselle Chidede Seed / Oil 

Hyphaene species Palm, Doum Mgwalangwa Seeds 

Lagenaria siceraria Gourd Mphonda Seeds 

Mangifera indica Mango Mango Seeds 

Momordica charantla Gourd, Bitter Karela Seeds 

Moringa oleifera Horse Radish Tree Chamwamba Seed / Oil 

Nymphaea caerulea Water Lily Chikolwa Seeds 

Oxytenanthera abyssinica Bamboo, Common Nsungwi Seeds 

Papaver somniferum Poppy Seed Seed / Oil 

Persea americans Avacado Pear Mapeyala Fruit 

Persea americans Avacado Pear Mapeyala Seed Oil 

Portulaca oleracea Purslane Matakoatsanu Seeds 

Salvadora persica Toothbrush Tree Mswache (Y) Seed Oil 

Sclerocarya caffra Mufula Seed / Oil 

Sechium edule Chayote Ngowe Seed Kernel 

Sesamum indicum Sesame Chitowe Seed / Oil 

Tamarindus indicus Tamarind Bwemba Seeds 

Treculia africana African Breadfruit Njayi Seeds 

Trichilia emetica Natal Mahogany Msikitsi Seed / Oil 

Trigonella foenum-graecum Fenugreek Methi Seed / Oil 

Ziziphus mauritiana Jujube Masawo Seed Kernel 

Total Fats 48 

Fruits Food Group 

? Honey Uchi Sap 

? Mpinjipinji Fruit 

Acacia albida White Thorn Nsangu Fruit 

Acacia karroo Sweet Thorn Mfungu Gum 

Acacia polyacantha African Cachechu Tree Mtete Gum 



Adansonia digitata Baobab Mlambe Fruit 

Aframomum angustifolium Cardamom, Wild Nthungula Fruit 

Allophylus africanus Kandula Fruit 

Ampelocissus sp. Mbeleshya (Y) Fruit 

Anacardium occidentale Cashew Fruit Mbibu Zipatso Fruit 

Ananas comosus Pineapple Nanasi Fruit 

Anisophyllea pomifera Machilikiti Fruit 

Annona senegalensis Custard Apple, Wild Mposa Fruit 

Annona sp. Custard Apple Mphosa Fruit 

Antidesma venosum Mpungulira Fruit 

Azanza garkeana Matowo Fruit 

Balanites aegyptiaca Desert Date ? Malawi Fruit 

Berchemia discolor Plum, Bird Mtata Fruit 

Borassus aethiopum Palm, Fan Magwede, Ngwanlangwa Sap 

Borassus aethiopum Palm, Fan Magwede, Ngwanlangwa Fruit 

Boscia salicifolia Mtakataka (Yao) Fruit, Young 

Boscia senegalensis Aisen Mpetu Fruit, Young 

Bridelia micrantha Mpasa Fruit 

Cadaba kirkii Nswadji Fruit 

Canthium crassum Mnonga Fruit 

Carica papaya Pawpaw Papaya Fruit 

Carissa edulis Plum, Wild Mpambulu Fruit 

Ceiba pentandra Kapok Usufu Fruit 

Chrysophyllum 

magalismontanum 

Wild Plum Chiyera Fruit 

Cissus cornifolia Water Root Mbulunbunji Fruit 

Cissus integrifolia Mtambe Fruit 

Citrullus lanatus Watermelon Vwende Fruit 

Citrus aurantifolia Lime Ndimu Fruit 

Citrus aurantium Sour Orange Fruit 

Citrus limon Lemon Mandimu Fruit 

Citrus paradisi Grapefruit Fruit 

Citrus reticullata Tangarine Nachi Fruit 

Citrus sinensis Orange Malalanje Fruit 

Cleistochlamys kirkii Nkalango (Y) Fruit 

Coccinia adoensis Fwifwi Fruit 

Conopharyngia elegans Toad Tree Kakope Fruit 

Cordia abyssinica Mwabwa Fruit 

Cordyla africana Plum, African Mtondo Fruit 

Cucumis hirsutus Mkuwikuwi Fruit 

Cucumis melo Melon Kayimbe Fruit 

Cucumis metuliferus Kangamkhwani Fruit 

Cussonia kirkii Deadman's Fingers Mbwabwa Fruit 

Cussonia spicata Umbrella Tree Chandimbo (Y) Fruit 

Cyphostemma buchananii Namwalicheche Sap 

Cyphostemma buchananii Namwalicheche Fruit 

Detarium senegalense Sweet Dattock Fruit 

Diospyros mespiliformis Monkey Guava Msumwa Fruit 



Dombeya rotundifolia Wild Pear Tree Naduwa Fruit 

Dovyalis abyssinica Key Apple ? Malawi Fruit 

Dovyalis caffra Wild Apricot Ng'amba Fruit 

Ehretia species Cape Lilac Ng'amba Fruit 

Ekebergia benguelensis Mabere ya ng'nombe Fruit 

Fadogia odorata Mlumbakumba Fruit 

Fagara sp Fagara Mlunguchulu Fruit 

Ficus carica Fig, Common Mkuyu Fruit 

Ficus sp.4 Fig, Wild Nkhuvu Fruit 

Ficus sur Fig, Cape Mkuyu-pasi Fruit 

Ficus sycomorus Fig, Sycamore Chikujumba Fruit 

Flacourtia indica Plum, Indian Nthudja Fruit 

Fragaria ananassa Strawberry Sitobele Fruit 

Friesodielsis obovata Mfulafula Fruit 

Garcinia livingstonei Low veld mangosteen Mphimbi Fruit 

Grewia inaequilatera Bastard Silver Raisin Fruit 

Grewia micrantha Golden Raisin Tensa Fruit 

Hibiscus sabdariffa Roselle Chidede Fruit 

Hirtella bangweolensis Mphungumutu Fruit 

Hoslundia opposita Chanzi Fruit 

Hyphaene species Palm, Doum Mgwalangwa Sap 

Landolphia kirkii Rubber Vine Mpila Fruit 

Landolphia parvifolia Kapwati Fruit 

Landolphia petersiana Matutungwa Fruit 

Landolphia sp. Makombe Fruit 

Lannea discolor Livelong Sidyatungo Fruit 

Lannea edulis Grape, Wild Mdyakamba Fruit 

Lannea sp. Kitongomilo Fruit 

Lannea stuhlmanni Chirusa Fruit 

Lantana trifolia Nakasonde (Y) Fruit 

Litchi chinensis Litchi Fruit 

Maclura africana Mkolonsato Fruit 

Malus dom./Pyrus mal. Apple Apulo Fruit 

Mangifera indica Mango Mango okwima Fruit 

Mimusops zeyhera Red Milkwood Mterekezi Fruit 

Morus alba Mulberry, Wild Mabulosi Fruit 

Morus nigra Mulberry Mapulesi Fruit 

Musa paradisiaca Banana Nthochi Fruit 

Myianthus hostii Chiwele Fruit 

Olea africana Wild Olive Nakatimba (Mg) Fruit 

Opuntia ficus-indica Prickly Pear Kaloga Fruit 

Oxalis acetosella Sorrel Katakula Fruit 

Pachystela brevipes Mpimbi Fruit 

Pappea capenisis Plum, Wild Mkungula Fruit 

Parinari capensis Plum, Wild Mungungajati Fruit 

Parinari curatellifolia Hissing Tree Mbula Fruit 

Parinari excelsa Plum, Rough-skinned Muula Fruit 

Parkia filicoidea Bean, African Locust Mkundi Fruit 



Pasiflora edulis Passion Fruit Magalagadeya Fruit 

Phoenix dactylifera Palm, Date Fruit 

Physalia peruviana Gooseberry Jamu Fruit 

Piliostigma thonningii Camel-foot Chitimbe Fruit 

Prunus armeniaca Apricot Epulokoti Fruit 

Prunus persica Peach Pichesi Fruit 

Pseudolachnostylis 

maprouneifolia 

Msolo 

Low Input Food & Nutrition Security: Growing & Eating More using Less - December 2005 Page 188 of 226 

Fruit 

Psidium guajava Guava Gwafa Fruit 

Punica granatum Pomegranate Chimanga chachizungu Fruit 

Pyrenacantha sp. Mchende Fruit 

Rhoicissus tridentata Mpeza Fruit 

Rhus natalensis Mapirankukute Fruit 

Rothmannia manganjae Mfukula Fruit 

Rubus spp. Blackberry Mpandankhuku, Mulunguzi Fruit 

Saccharum officinarum Sugar Cane Mzimbe Stem 

Salvadora persica Toothbrush Tree Mswache (Y) Fruit 

Sclerocarya caffra Mufula Fruit 

Securinega virosa Mpombona Fruit 

Solanum scabrum Sunberry ?e Fruit Wild 

Sorghum bicolor Sorghum Misale Stem, Shoot 

Sorindeia madagascariensis Sasola Fruit 

Strychnos innocua Monkey Orange Mkaye, Maye Fruit 

Strychnos spinosa Kaffir Orange Mateme Fruit 

Syzygium cordatum Water Boom Nyowe Fruit 

Syzygium guineense Water Berry Mbunguzi Fruit 

Syzygium owariense Mafuwa Fruit 

Tacca leontopetaloides African Arrowroot Dinde Fruit 

Tamarindus indicus Tamarind Bwemba Fruit 

Temnocalyx obovatus Maso a ng'ombe Fruit 

Terminalia catappa Indian Almond Mkungu Fruit 

Toddalia asiatica Cockspur Orange Msangalusi (Y) Fruit 

Tribulus terrestris Devil's Thorn Ncheso ?e Fruit Wild 

Trichilia emetica Natal Mahogany Msikitsi ?e Fruit 

Turraea nilotica Msindila Fruit 

Uapaca kirkiana Loquat, local Msuku Fruit 

Uapaca kirkiana Loquat, foreign Msuku cha chizungu Fruit 

Uapaca nitida Kasokolowe Fruit 

Uapaca sansibarica Mtoto Fruit 

Uvaria sp. Ukonde Fruit 

Vangueria infausta Wild Medlar Msilu Fruit 

Vangueria sp. Matembela Fruit 

Vitex doniana Mpindimbi Fruit 

Vitex mombassae Mpyimpya Fruit 

Vitex sp.3 Msungututu Fruit 

Ximenia americanna Sour Plum Mtengere Fruit 

Ximenia caffra Sour Plum Mpinji Fruit 

Xymalos monospora Lemon Wood Nakaswaga (Y) Fruit


Zanha golungensis Mkwidio Fruit 

Ziziphus mauritiana Jujube Masawo Fruit 

Ziziphus mucronata Buffalo Thorn Kankhande Fruit 

Total Fruits 151 

Legumes & Nuts Food Group 

Acacia albida White Thorn Nsangu Seeds, CARE 

Adansonia digitata Baobab Mlambe Seed 

Anacardium occidentale Cashew Nut Mbibu Seed Nut 

Arachis hypogaea Groundnuts Mtedza Seed Nut 

Borassus aethiopum Palm, Fan Magwede, Ngwanlangwa Seed Nut 

Cajanus cajan Pea, Pigeon Nandolo Legumes 

Canavalia ensiformis Bean, Jack Kalongdoda ?? Legumes 

Cicer arietinum Chick Pea Nchana Seed 

Glycine max Bean, Soy Soya Legumes 

Lablab purpureus Bean, Hyacinth Mkhunguzu Legumes 

Lens culinaris Lentil Masar Legumes 

Macadamia Queensland Nut Seed Nut 

Mucuna pruriens Bean, Buffalo Kalongonda Seeds, CARE 

Parinari curatellifolia Hissing Tree Mbula Seed Nut 

Parkia filicoidea Bean, African Locust Mkundi Legumes 

Phaseolus aconitifolia Bean, Tepary Legumes 

Phaseolus lunatus ? Bean, Lima, local Kabaifa? Legumes 

Phaseolus spp Bean, Common Nyemba Legumes 

Pisum sativum Peas, Mature Sawawa Legumes 

Prunus dulcis Almond Seed Nut 

Sphenostylis marginate Nkhunga Legumes 

Stizolobium aterrimum Bean, Velvet Kalongonda ?? Legumes 

Telfaria pedata Oysternut Matandu Seed Nut 

Terminalia catappa Indian Almond Mkungu Seed Nut 

Vigna radiata Bean, Mung Mphodza Legumes 

Vigna unguiculata Pea, Cowpea Khobwe Legumes 

Vigna subterranea Bambara Groundnut Nzama Legumes 

Lupinus sp. Lupinus Kantedza Seeds, CARE 

Total Legumes & Nuts 29 

Staples Food Group 

Ensete ventricosum False Banana Chizuzu Root 

Eragrostis tef Tef Chimanganga Cereal Grain 

Abrus precatorius Crab's Eyes Ntimbua Roots 

Adansonia digitata Baobab Mlambe Bark 

Adansonia digitata Baobab Mlambe Roots 

Anthericum Sawawa Roots 

Carica papaya Pawpaw Papaya Roots 

Carissa edulis Plum, Wild Mpambulu Roots 

Coccinia adoensis Fwifwi Roots, CARE 

Colocasia esculenta Coco Yam Coco Roots 

Cyperus esculentus Tiger nut Kauju Roots 



Cyphostemma buchananii Namwalicheche Roots 

Dioscorea bulbifera Air Potato Fikengere (Nk) Roots 

Dioscorea sp.2 Chilazi mpama Roots 

Dioscorea sp.3 Mpama wam'thengo Roots 

Dioscorea sp.4 Dzinyanya Roots 

Disa sp. Chinaka Roots, CARE 

Eleusine coracana Millet, Finger Mawere, Lipoko Cereal Grain 

Eriosema nutans Chinkwisi Roots 

Eriosema shirense Kabomola Roots 

Eriosema sp.3 Kambumkire Roots 

Euphorbia sp Chikhawo Roots 

Ficus sur Fig, Cape Mkuyu-pasi Roots 

Habenaria walleri Chinaka Roots, CARE 

Ipomoea batatas Sweet Potato Mbatata Roots 

Lightfootia abyssinica 

Roots 

Lotus sp. Mpeta Roots 

Mangifera indica Mango Mango awisi Fruit, young 

Manihot esculenta Cassava Chinangwa Roots 

Manihot spp Cassava, Tree Mpira Roots 

Margaretta rosea Nchenche Roots 

Musa paradisiaca Banana Nthochi Fruit, young 

Nymphaea caerulea Water Lily Chikolwa Roots 

Oryza sativa Rice Mpunga Cereal Grain 

Oxalis sp. Shawawa Roots 

Panicum miliaceum Millet, Common Cereal Grain 

Pennisetum americanum Millet, Pearl Machewere Cereal Grain 

Plectranthus esculentus Kaffir Potato Buye Roots 

Polygonum senegalense Nkonkho (Tu) Roots 

Ranunculus multifidus Buttercup Khobedi Roots 

Satyrium sp. Chinaka chikande Roots 

Sechium edule Chayote Ngowe Roots 

Solanum tuberosum Potato, Irish Kachewere Roots 

Sorghum bicolor Sorghum Mapila Cereal Grain 

Sphenostylis stenocarpa Yam Bean Chinkhoma Roots 

Tacca leontopetaloides African Arrowroot Dinde Roots, CARE 

Thylachium africanum Mkalachulu Roots, CARE 

Triticum aestivum Wheat Tirigu Cereal Grain 

Typha sp. Bulrush Kanjeza Pollen 

Vigna fischeri Mukho Roots 

Zea mays Maize Chimanga Cereal Grain 

Total Staples 52 

Vegetables Food Group 

*various scientific names Mushroom Bowa Fungus 

Abrus precatorius Crab's Eyes Ntimbua Leaves 

Acacia macrothyrsa Nafungwe Leaves 

Achyranthes aspera Rough Chaff Flower Ngwirisi ndi kakose Leaves 



Adansonia digitata Baobab Mlambe Flowers 

Adansonia digitata Baobab Mlambe Leaves Shoots 

Adenia gummifera Mlozi Leaves 

Aeolanthus myrianthus Ninde Leaves 

Aerva leucura Chidyonko Leaves 

Aframomum angustifolium Cardamom, Wild Nthungula Spice 

Afzelia quanzensis Pod Mahogany Msambamfumu Leaves 

Allium cepa Onion / Shallot Anyezi Shoot, Root 

Allium porum Leek Shoot, Root 

Allium sativum Garlic Adyo Shoot, Root 

Allium schoenoprasum Chives / garlic chives Shoot 

Alternanthera sessilis Kandudwa Leaves 

Amaranthus hybridus Amaranth Bonongwe Leaves 

Amaranthus sp.4 Wild Blite Bonongwe Leaves 

Amaranthus spinosus Spiny Pigweed Bonongwe wa minga Leaves 

Amaranthus thunbergii Poor Man's Spinach Mberekete Leaves 

Annona senegalensis Custard Apple, Wild Mpoza Flowers 

Annona senegalensis Custard Apple, Wild Mposa Leaves 

Annona sp. Custard Apple Mpoza Flowers 

Annona sp. Custard Apple Mphosa Leaves 

Anthericum Kaluwatete Flowers 

Arachis hypogaea Groundnuts Mtedza Leaves 

Argemone mexicana Mexican Poppy Doza Leaves 

Asparagus officinalis Asparagus Katsitsimzukwa Shoots 

Asparagus sp.2 Asparagus, Wild Katsitsimzukwa Shoots 

Astragalus atropilosulus Nachilare Leaves 

Asystasia gangetica Nasungwi Leaves 

Balanites aegyptiaca Desert Date ? Malawi Flowers 

Balanites aegyptiaca Desert Date ? Malawi Leaves 

Basella alba Spinach, Ceylon Mdele Leaf, shoot 

Bidens pilosa Blackjack Chisoso Leaf, shoot 

Bidens schimperi Mbilidzongwe Leaves 

Bixa orellana Annatto Kari Dye 

Borassus aethiopum Palm, Fan Magwede, Ngwanlangwa Leaves 

Boscia salicifolia Mtakataka (Yao) Leaves 

Boscia senegalensis Aisen Mpetu Leaves 

Brassica chinensis Chinese Cabbage Chinesi Leaves 

Brassica juncea Mustard, Indian Mpiru Flowers 

Brassica juncea Mustard, Indian Mpiru Leaf, shoot 

Brassica napus var. oleifera Rape Mpiru wotuwa Leaves 

Brassica oleracea var. 

acephala 

Kale Kale Leaves 

Byrsocarpus orientalis Ntandanyerere Leaves 

Cajanus cajan Pea, Pigeon Nandolo Leaves 

Cajanus cajan Pea, Pigeon Nandolo Pods 

Canavalia ensiformis Bean, Jack Kalongdoda ? Pods 

Canna bidentata Bertol. Canna, Wild Gontha Spice 

Canthium sp. ?C. huilense Chisunkunthu Leaves 



Capsicum annuum Chillies Tsobola Fruit 

Cardiospermum halicacabum Heart Seed Msendechere Leaves 

Carica papaya Pawpaw Papaya Flowers 

Carica papaya Pawpaw Papaya 

Fruit 

Immature 

Carica papaya Pawpaw Papaya Leaf, shoot 

Cassia mimosoides L. Tea senna Ngwalangwalate Leaf, shoot 

Cassia occidentalis L. Coffee senna Mjoka Flowers 

Cassia occidentalis L. Coffee senna Mjoka Leaves 

Cassia occidentalis L. Coffee senna Mjoka Pods 

Cassia petersiana Monkey Pod Mpatsachokolo Pods 

Cassia petersiana Monkey Pod Mpatsachokolo Leaves 

Cassia singueana Mpatsachokolo/Kadete Leaves 

Cassia singueana Mpatsachokolo/Kadete Pods 

Ceiba pentandra Kapok Usufu Leaves 

Ceiba pentandra Kapok Usufu Pods 

Celosia Argentea Cock's Comb Ndangale Leaf, shoot 

Celosia trigyna Kaphikaulesi Leaf, shoot 

Ceratotheca sesamoides Chewe Leaves 

Ceratotheca sp. Tilingane Leaves 

Ceropegia papillata Fwafwalingo Leaves 

Ceropegia sp. Chang'ombe Leaves 

Cicer arietinum Chick Pea Nchana Leaves 

Cicer arietinum Chick Pea Nchana Pods Young 

Cissus bucanii Namwalicheche Leaves 

Cissus cornifolia Water Root Mbulunbunji Leaves 

Cissus cornifolia Water Root Mbulunbunji 

Fruit 

Immature 

Cissus integrifolia Mtambe Leaves 

Cissus jatrophoides Mnuwakemunda Leaves 

Cissus rubiginosa Mpelesi (Yao) Leaves 

Citrullus lanatus Watermelon Vwende Flowers 

Citrullus lanatus Watermelon Vwende Leaves 

Cleome gynandra Cat's Whiskers Luni Leaf, Shoot 

Cleome gynandra Cat's Whiskers Luni Flowers 

Cleome gynandra Cat's Whiskers Luni Pods 

Cleome monophylla L. Njerenjedza Leaf, shoot 

Cleome monophylla L. Njerenjedza Flowers 

Coccinia adoensis Fwifwi Leaves 

Coccinia grandis Ivy Gourd Fwifwi Leaves 

Coccinia grandis Ivy Gourd Fwifwi Fruit 

Colocasia esculenta Coco Yam Leaves Ntembe Masamba Leaves 

Commelinia species Spiderwort Kasungwi Leaf, shoot 

Commiphora africana Khobo Leaves 

Corchorus aestuans Chamalawi Leaves 

Corchorus olitorius Jute Chilenzi Leaf, shoot 

Corchorus trilocularis Denje Leaves 

Cordeauxia edulis Ye-be Denje Leaves 



Coriandrum sativum Cilantro Masala Spice-leaves 

Coriandrum sativum Coriander Masala Spice-seed 

Crassocephalum rubens Chinusi Leaf, shoot 

Crotalaria anthyllopsis Chiwasa Leaves 

Crotalaria cephalotes Chisunkhuthu Leaves 

Crotalaria natalitia Thusya Flowers 

Crotalaria natalitia Thusya Leaves 

Crotalaria ochroleuca Zumba Leaves 

Crotalaria sp.5 Bwayaya Leaves 

Crotalaria sp.6 Mdyakanjobvu Leaves 

Crotalaria sp.7 Kapuka Leaves 

Crotalaria sp.8 Chimphako Leaves 

Cucumis anguria Cucumber, Small Prickly Chikanyanga Fruit 

Cucumis anguria Cucumber, Small Prickly Chikanyanga Leaves 

Cucumis hirsutus Mkuwikuwi Leaves 

Cucumis melo Melon Kayimbe Leaves 

Cucumis metuliferus Kangamkhwani Leaves 

Cucumis sativus Cucumber Minkhaka Fruit 

Cucumis sp. Cucumber, Prickly Chipwete Fruit 

Cucurbita species Pumpkin Dzungu Fruit 

Cucurbita species Pumpkin Flowers Chiluwe Flowers 

Cucurbita species Pumpkin Leaves Mnkhwani Leaf, shoot 

Curcuma domestica Tumeric Manjanu, Kari Roots 

Cymbopogon citratus Lemon Grass Leaves 

Cynanchum schistoglossum Mpuludwa Leaves 

Cyphomandra betacea Tree Tomato;Tamarillo Fruit 

Dolichos buchananii Bully Beef Plant Nthupa Flowers 

Dolichos sp. Chiluwe cha chitimbwisi Flowers 

Dolichos sp. Chitimbwisi Leaves 

Dombeya tanganyikensis Mnyangale Shoot/Stem 

Ectadiopsis oblongifolia Bwazi Leaves 

Eleusine coracana Millet, Finger Mawere Shoots/Plant 

Emilia coccinea Chinguwo Leaves 

Ensete ventricosum False Banana Chizuzu Flowers 

Ensete ventricosum False Banana Chizuzu Shoot/Stem 

Ensete ventricosum False Banana Chizuzu Corm/Rhizo 

Fagara sp Fagara Mlunguchulu Leaves 

Ficus sp.4 Fig, Wild Nkhuvu Leaves 

Ficus sur Fig, Cape Mkuyu-pasi Leaves 

Ficus sycomorus Fig, Sycamore Chikujumba Leaves 

Foeniculum vulgare Fennel Leaves/Stems 

Foeniculum vulgare Fennel Bulb 

Galinsoga parviflora Mwamuna aligone Leaves 

Glycine wightii Yembe Leaves 

Gnidia chrysantha Kazinda Leaves 

Hibiscus acetosella Limanda Leaves 

Hibiscus articulatus Chamakande Leaves 

Hibiscus cannabinus Hemp, Bombay Sonkhwe Flowers 



Hibiscus cannabinus Hemp, Bombay Sonkhwe Leaves 

Hibiscus diversifolius Chatata ?Kathamphwi? Flowers 

Hibiscus esculentus Okra Thelele lobzyala Fruit 

Hibiscus esculentus Okra Leaves Chithanda Leaves 

Hibiscus physaloides Thelele thengo Flowers 

Hibiscus rosa-sinensis Rose of China Losi Leaves 

Hibiscus rosa-sinensis Rose of China Losi Flowers 

Hibiscus sabdariffa Roselle Chidede Leaves 

Hibiscus sp. Chimkakala Leaves 

Hyphaene species Palm, Doum Mgwalangwa Seed Sprout 

Indigofera Denje Leaves 

Ipomoea aquatica Spinach, Water, Wild Lilowolowo Leaves 

Ipomoea aquatica Spinach, Water Kholowa Leaves 

Ipomoea batatas Sweet Potato Kholowa Leaves 

Ipomoea eriocarpa Kholowa thengo Leaves 

Ipomoea sp. Chikalandembe (Lo) Leaves 

Jussiaea abyssinica 

Leaves 

Justicia sp.1 Kalokola Flowers 

Justicia sp.1 Kalokola Leaf, Shoot 

Justicia sp.2 Kangena Leaves 

Justicia sp.3 Kanyelenyezi Leaves 

Kaempferia aethiopica Manjanu Roots 

Lablab purpureus Bean, Hyacinth Mkhunguzu Pods 

Lablab purpureus Bean, Hyacinth Mkhunguzu Flowers 

Lablab purpureus Bean, Hyacinth Mkhunguzu Leaf, Shoot 

Lablab purpureus Bean, Wild Hyacinth Nkhusa Leaves 

Lactuca sativa Lettuce Letesi Leaves 

Lagenaria siceraria Gourd Mphonda Fruit 

Lagenaria siceraria Gourd Mphonda Leaf, Shoot 

Lagenaria sphaerica Chipuzi Leaves 

Lens culinaris Lentil Masar Pods 

Lightfootia sp.2 Chisiso Leaves 

Luffa aegyptiaca Loofa Masponge Fruit 

Luffa aegyptiaca Loofa Leaves Masponge Leaves 

Lupinus Kantedza Leaves 

Lycopersican esculentum Tomato Matimati Fruit 

Mangifera indica Mango Leaves Mango Leaf, Shoot 

Mangifera indica 

Mango Skin young 

Mango Khungu 

Osakwima 

Skin young 

Manihot esculenta Cassava Leaves Chigwada Leaves 

Manihot spp Cassava, Tree Leaves Chigwada Leaves 

Melochia corchorifolia Chipondavu (Y) Leaves 

Mentha sp. Mint Leaves 

Momordica charantia Gourd, Bitter Karela Fruit 

Momordica charantla Gourd, Bitter Leaves Karela Leaves 

Momordica foelida Tungwi (Mi) Shoots 

Moringa oleifera 

Horse Radish Tree, 

Flowers 

Chamwamba Maluwa 

Flowers 






Leaves 


Pods 

Chamwamba Masamba 

Chamwamba 

Leaves 

Morus nigra Mulberry, Leaves Mapulesi Leaves 

Nesaea sp. Kwete Leaves 

Nidorella resdifolia Sungubuwa (Tu) Leaves 

Nymphaea caerulea Water Lily, Flowers Chikolwa Flowers 

Ocimum canum Sims Basil, Local Mpungabwe Leaf, Seed 

Origanum majorana Marjoram Leaves 

Ormocarpum Phuluphulu Leaves 

Oxalis sp. Ntedza wa kwangala Leaves 

Oxygonum sinuatum Kalasaweni Leaves 

Pavonia urens Chatata, Thoni Flowers 

Pentanisia schweinfurthii 

Rhodesian Forget-menot 

Ngulungundi 


Pods 

Leaves 

Pentarrhinum insipidum Chindewe (He) Leaves 

Pentarrhinum insipidum Chindewe (He) Fruits 

Pentarrhinum sp. Kafungo Leaves 

Phaseolus aconitifolia Bean, Tepary Leaves Leaves 

Phaseolus aconitifolia Bean, Tepary young pods Pods 

Phaseolus lunatus Bean, Lima Leaves Kamumpanda Leaves Leaves 

Phaseolus spp Bean, Common Leaves Khwanya Leaves 

Phaseolus vulgaris Bean, French pods Mbwanda Pods 

Phaseolus vulgaris Bean, French leaves Mbwanda Leaves 

Physalia peruviana Gooseberry Leaves Jamu Masamba Leaves 

Pisum sativum Peas, Green young Sawawa osakwima Legumes 

Polygonum plebeium Kasabwe Leaves 

Polygonum salicifolium Nsendeka (Y) Leaves 

Polygonum setosulum Chikungu ufa Leaves 

Portulaca olerncea Purslane Matakoatsanu 

Leaf shoot 

stem 

Psychotria eminiana Chisunkunthu Leaves 

Ranunculus multifidus Buttercup Khobedi Leaves 

Rumex bequaertii ?Sorrel, Dock Gakazea Leaves 

Salvadora persica Toothbrush Tree Mswache (Y) Leaves 

Secamone sp. Bwazi Leaves 

Sechium edule Chayote Ngowe Fruit 

Sechium edule Chayote Ngowe Shoots 

Securidace longepedunculata Tree Violet Bwazi Leaves 

Sesamum angolense Chewe Leaves 

Sesamum indicum Sesame Chitowe Leaf, Shoot 

Sida alba 

Leaves 

Smithia elliotii Kadzulo Leaves 

Solanum americanum Nightshade Knadzi, Mnadzi Leaves 

Solanum americanum Nightshade Msaka Fruit 

Solanum macrocarpon Eggplant, African Mabilingani Fruit 

Solanum melongena / Eggplant, Foreign Mabilingani Fruit

aethiopicum 


Solanum sp. 07 Nthula Fruit 

Solanum sp. 08 Madwanzi Fruit 

Solanum sp. 09 Imphwa, Nthula Fruit 

Solanum sp. 10 Mbwanyanya, Zimphwa Fruit 

Solanum sp. 11 

Solanum sp. 12 

Matungwi, 

Nthulazazikulu 

Mtungwi, 

Nthulazazing'ono 


Fruit 

Fruit 

Solanum sp. 12 Malanza Leaves 

Solanum sp. 13 Makwenda, Malanza Fruit 

Sonchus oleraceus Sow Thistle Chinguwo Leaves 

Sphenostylis marginate Mlali Flowers 

Sphenostylis marginate Nkhunga Leaves 

Spinacia oleracea Spinach Spinichi Leaves 

Sterculia appendiculata Njale Leaves 

Sterculia sp.2 Chiwawani (Lo) Leaves 

Strychnos spinosa Kaffir Orange Mteme (masamba) Leaves 

Talinum caffrum Mlelamvula Leaves 

Tamarindus indicus Tamarind Bwemba Flowers 

Tamarindus indicus Tamarind Bwemba Leaves 

Tamarindus indicus Tamarind Bwemba Pods 

Tetragonia expansa Spinach, New Zeland Spinichi Leaves 

Thunbergia lancifolia Mwanaluni Leaves 

Thunbergia oblongifolia Mwanakazi Leaves 

Trichodesma zeylanicum Dungumwamba Leaves 

Trigonella foenum-graecum Fenugreek Methi Leaf, Shoot 

Triumfetta annua Khatambuzi Leaves 

Tulbaghia cameronii Katsopi Flowers 

Tulbaghia cameronii Katsopi Leaves 

Tylosema fassoglensis Mphandwapansi Pods 

Urena lobata Bun Ochra Msapatonje (Y) Flowers 

Vernonia sp. Dambwe Leaves 

Vigna radiata Bean, Mung Mphodza Pods 

Vigna reticulata Chamaweya (Tu) Leaves 

Vigna sp.6 Mtambe thengo Leaves 

Vigna subterranea Bambara Groundnut Nzama Leaves 

Vigna unguiculata Pea, Cowpea Khobwe Pods 

Vigna unguiculata Pea, Cowpea Mtambe Leaves 

Viola abyssinica Katongolola Leaves 

Vitex doniana Mpindimbi Leaf, Shoot 

Wormskioldia 

longepedunculata 

Rhodesian Pimpernel Katambala Leaves 

Zea mays Maize, Green Dowe Cereal Grain 

Zingiber officinale Ginger Roots 

Ziziphus mauritiana Jujube Masawo Leaves 

Zornia pratensis Kandudwa Leaves 

Total Vegetables 278


Animal Foods Food Group 

Antelope Nyiska Meat 

Black noisy flying insect Nkhululu Insect 

Birds Mblame Meat 

Bird's egg Mazira Eggs 

Buffalo Njati Meat 

Caterpillar 1 Dzinthondo Insect 

Caterpillar 2 Mphalabungu Insect 

Caterpillar 3 Mapala Insect 

Chickens Nkuku Meat 

Chicken's Eggs Mazira Eggs 

Cow N'gombe Meat 

Cow's Milk Mkaka Milk 

Crickets Nzerenzere Insect 

Ducks Baka Meat 

Duck's eggs Mazira Eggs 

Goat Mbuzi Meat 

Goat's Milk Mkaka Milk 

Grasshopper 1 Tsokonombwe Insect 

Grasshopper 2 Sadyamchere Insect 

Grasshopper 3 Gomphanthiko Insect 

Grasshopper 4 Mkhwiyo Insect 

Guinea Fowl Nkanga Meat 

Guinea Fowl Eggs Mazira Eggs 

Guinea Pig Mbira Meat 

Hippopotamus Mvuu Meat 

Lake Flies Chikumbu Insect 

Mice Mbewa Meat 

Pig Nkhumba Meat 

Pigeons Nkunda Meat 

Pigeon Eggs Mazira Eggs 

Porcupines Nungu or Kanungu Meat 

Rabbits Kalulu Meat 

Rats Mbira Meat 

Sheep Nkosa Meat 

Termite 1 Ngumbi Insect 

Termite 2 Mafurufute Insect 

Wild Pig Ngulube Meat 

Total Animal Foods 37 

- end of list - 


Getting to know your plant, trees and animals 

This table is a combination of information from the Permaculture Nutrition Manual (2004 version) by Kristof & Stacia Nordin, the Positive Living materials (2004 

version) by David Patient, the FAO Home Gardening Manual (2004 pilot) by FAO Malawi, and personal experience. This is only a general guide and should be 

updated in the future. Getting to know your plants and trees is fun! Don’t get too caught up in measuring exact distances – remember to let nature guide you! 

The table lists Each group is listed with the fastest bearers first, but don’t let this fool you, look at how long the perennial varieties last. 


Planting 

choices 

*Seed 

Depth 

Space 

needed 

Starts 

to 

sprout 

in: 

Ready 

to 

use 

in: 

Single plant 

bears 

for: 

Number 

to 

include 

per adult 

Hints 

Food Group 

Soil Food 

Groundcover 

Climber 

Supporter 

Digger 

Protector 

sun 

shade 

wet 

dry 

Perennial 

VEGETABLES 

Amaranthus, many 

types (Bonongwe) 

Eggplant 

(mabilinganya) 

Herbs such as lemon 

grass, mints, local 

basil 

(mpnugabwe) 

Hibiscus leaves 

(Limanda or 

thelele) 

Leaves, edible 

(masamba) 

veg sup sun sha wet dry direct scatter 

1 cm 

veg sup sun wet 

veg gc pro sun sha wet dry 

veg sup sun wet dry 

veg sun sha wet dry 

Onions (Anyezi) veg dig pro sun wet 

direct or 

Nursery 

direct or 

nursery 

direct, 

nursery 

or 

cuttings 

scatter, 

direct or 

nursery 

direct or 

nursery 

30 cm 7 days 30 days 

1 cm 50 cm 14 days 80 days 

scatter, 

cuttings 

scatter 

1 cm 

scatter 

1 cm 

10-30 

cm 

14 days 30 days 

90 cm 14 days 30 days 


1 cm 10 cm 14 days 

30 days 

leaves 

180 days 

bulbs 

1-2 

months 

many 

years 

many 

years 

many 

years 

4-6 

months 

1-3 months 

leaves, 

once bulbs 

1 

per 2 

per 2 

per 1 

5 

70 

Keep trimming for more 

leaf growth. Some grow 

over 2 meters tall. 

Small bush. Lasts many 

years if roots aren’t 

disturbed, other 

creepers can grow 

under/on it. 

Many different types of 

herbs available. Great 

for inter-planting 

everywhere! 

Large bush that light 

climbers can use for 

support. 

Many indigenous leaf 

vegetables. Keep 

trimming and they 

produce leaves longer. 

Good insect repellent to 

protect leafy vegetables 

and fruits. 



Planting 

choices 

*Seed 

Depth 

Space 

needed 

Starts 

to 

sprout 

in: 

Ready 

to 

use 

in: 

Single plant 

bears 

for: 

Number 

to 

include 

per adult 

Hints 



Groundcover 

Climber 

Supporter 

Digger 

Protector 

sun 

shade 

wet 

dry 

Perennial 

Peppers (Tsabola) veg sup sun sha dry 

direct or 

nursery 

scatter 

1 cm 

Pumpkin (maungu) veg gc sun wet dry direct 2.5 cm 

Tomato (matimati) veg clim sun dry 

scatter, 

direct or 

nursery 


10 m 

crawls 

around 

10 days 

30 days 

leaves 

120 days 

fruits 

many 

years 

leaf 1-2 

months, 

fruit once 

per 2-5 

1 cm 30 cm 14 days 120 days 1 month 5 

2-3 

Grows into a small 

bush, other creepers 

can grow under/on it. 

Plant around things that 

the pumpkins can’t 

crush. Likes to cover 

10 m area! 

Trim side shoots to 

encourage fruit growth 




Groundcover 

Climber 

Supporter 

Digger 

Protector 

sun 

shade 

wet 

dry 

Perennial 


Planting 

choices 

*Seed 

Depth 

Space 

needed 

Starts 

to 

sprout 

in: 

Ready 

to 

use 

in: 

Single plant 

bears 

for: 

Number 

to 

include 

per adult 

Hints 

FRUITS 

Banana (Ntochi) fru sup dig sun sha wet suckers 30 cm 2 m immediate 1 year 

Cape Gooseberry 

(Jamu) 

fru sup sun sha wet dry 

Citrus (Ndimu) fru sup dig sun wet 

Custard Apple 

(mphoza) 

fru sup dig sun wet dry 

Guava (gwafa) fru sup dig sun wet dry 

Loquat (Masuku) fru sup dig sun sha wet dry 

Mango fru sup dig sun wet dry 

Monkey Orange 

(maye, mateme) 

fru sup dig 

scatter, 

cuttings 

or 

nursery 

direct or 

nursery 

direct or 

nursery 

direct or 

nursery 

direct or 

nursery 

direct or 

nursery 

direct or 

sun sha wet dry 

nursery 

Mulberry (mulbulosi) fru sup dig sun wet dry 

Papaya fru sup dig sun wet dry 

Passion Fruit 

(Magalagadeya) 

Snot Apple (Matowo, 

African bubble 

gum) 

fru clim dig 

fru sup dig 

direct or 

nursery 

direct or 

nursery 

direct or 


nursery 

direct or 


nursery 

scatter 

1cm 


1 year but 

plant 

multiplies! 

1-5 

years 

4 cm 5 m 30 days 4-6 years Many! per 


scatter 

1 cm 

5 m 21 days 2-3 years Many! per 




cuttings 1 m 14 days 1 year 

scatter 

1 cm 

scatter 

1cm 

1 m 21 days 1 year 

30 cm 21 days 1-2 years 

3-5 years 

or more 

3-5 years 

or more 

3-5 years 

or more 

per 5 

per 4 

1 for 5 

people 

1 for 5 

people 

1 for 5 

people 

1 for 5 

people 

1 for 5 

people 

1 for 5 

people 

per 2 

per 2 

per 2 

5 cm 5 m 21 days 1-3 years Many! per 1 

Nice to make a banana 

circle around a compost 

pit. 

Grows into a bush that 

will re-sprout every 

year. You can trim the 

dead parts off in the dry 

season if you wish. 

Other things can be 

planted underneath 

these trees to use the 

space (pineapples, 

coco, climbers, etc) 

Makes a great 

supporter 

Makes a great 

supporter 

Excellent climber for 

walls, fences and other 

strong supporters 

Other things can be 

planted underneath the 

tree to use the space 

(pineapples, coco, 

climbers, etc) 



Planting 

choices 

*Seed 

Depth 

Space 

needed 

Starts 

to 

sprout 

in: 

Ready 

to 

use 

in: 

Single plant 

bears 

for: 

Number 

to 

include 

per adult 

Hints 



Groundcover 

Climber 

Supporter 

Digger 

Protector 

sun 

shade 

wet 

dry 

Perennial 

Sorrel (Chidede) fru sup sun wet dry 

Melon, watermelon 

(mavwende) 

Melon, local 

(kayimbe) 

scatter or 

nursery 

scatter 

1cm 


fru gc sun wet dry direct 14 days 

fru gc sun 

1-5 

years 

per 10 

These easily spread 

themselves by seed. 

Don’t remove the stem 

and root, it will grow 

again. 




Groundcover 

Climber 

Supporter 

Digger 

Protector 

sun 

shade 

wet 

dry 

Perennial 


Planting 

choices 

*Seed 

Depth 

Space 

needed 

Starts 

to 

sprout 

in: 

Ready 

to 

use 

in: 

Single plant 

bears 

for: 

Number 

to 

include 

per adult 

Hints 

BEANS & NUTS 

Beans, bush types 

(nyemba) 

leg 

veg soil sun wet Direct 4 cm 10 cm 10 days 70 days 30 days 10-15 These interplant well 

with other plants. 

Beans, climbing 

types (khungudzu, 

chimbamba, 

kalongonda, etc.) 

leg 

veg soil gc clim sun sha wet dry Direct 3 cm 15 cm 10 days 90 days 30 days per 3-10 Plant near a supporter. 

There is a lot of 

variation in yield, some 

bear a lot like 

khungudzu or 

chimbamba and you 

need less plants. 

Soybeans (soya) leg soil sun wet Direct 2.5 cm 20 cm 10 days 70 days 30 days 20 

Pigeon Pea 

Good as an interplanted 

legume 

leg 

veg soil sup sun dry Direct 3 cm 60 cm 21 days 120 days 1-5 years per 5 Great support for other 

plants. 

Nsawawa 

(Peas) 

Mtedza 

(Peanuts) 

130 days 

leg 

veg soil sun wet Direct 3.5 cm 45 cm 21 days (leaves 

30) 

30 days 10 

leg soil sun sha wet dry Direct 3 cm 50 cm 7 days 140 days once 20 

Plant some each month 

if you water. 

Planting on a ‘mound’ of 

soil encourages nut 

growth. 




Groundcover 

Climber 

Supporter 

Digger 

Protector 

sun 

shade 

wet 

dry 

Perennial 


Planting 

choices 

*Seed 

Depth 

Space 

needed 

Starts 

to 

sprout 

in: 

Ready 

to 

use 

in: 

Single plant 

bears 

for: 

Number 

to 

include 

per adult 

Hints 

STAPLES 

Cassava 

(Chinangwa) 

Maize / Corn 

(Chimanga) 

Millet (mawere, 

mchewere) 

Potato, irish type 

(kachewere) 

Potato, local type 

(buye) 

Potato, sweetpotato 

(Mbatata) 

Sorghum 

(Mapila) 

Yams, air potato 

(chikowa) 

Yams, climbing 

(clilazi mpama) 

Yams, cocoyams 

(coco) 

sta 

veg 

sup dig sun sha wet dry direct 

cuttings 

sta sup sun wet 

sta sun wet dry 

direct or 

nursery 

20 cm 60 cm 14 days 

365 days 

roots 

30 days 

leaves 

30 days 20 

Plant in a place you can 

dig up the roots 

4 cm 30 cm 10 days 85 days 30 days 20 Don’t plant too many! 

scatter 

2cm 

7-14 days 

80-100 

days 

sta dig sun sha direct 10 cm 30 cm 10 days 100 days 60 days 

sta dig sun sha direct 10 cm 30 cm 10 days 100 days 60 days 

sta 

veg 

gc dig sun sha wet dry direct 

cuttings 

sta sup sun wet dry 

direct or 

nursery 

10 cm 30 cm 7 days 

scatter 

2 cm 

150 days 

roots 

14 days 

leaves 


30 days Very hardy plants. 

many if 

managed 

well 

1-3 years 

or more 

sta clim sun sha wet dry direct 10 cm 10 cm 10 days 100 days years per 

sta clim dig sun sha wet dry direct 10 cm 60 cm 10 days 100 days years per 

sta 

veg 

dig sun sha wet direct or 

suckers 

10 cm 60 cm 10 days 100 days years 

per 

20 

Tends to like cooler 

elevations 

Tends to like cooler 

elevations 

Don’t put in too much 

manure – the leaves 

and stems will grow a 

lot, with little root 

growth. 

Don’t remove roots, will 

keep growing for years. 

Under-utilized but fairly 

well-known 


well-known 


well-known 



Planting 

choices 

*Seed 

Depth 

Space 

needed 

Starts 

to 

sprout 

in: 

Ready 

to 

use 

in: 

Single plant 

bears 

for: 

Number 

to 

include 

per adult 

Hints 



Groundcover 

Climber 

Supporter 

Digger 

Protector 

sun 

shade 

wet 

dry 

Perennial 

FATS 

Avocado (mapeyala) fat sup dig sun wet dry Direct 10 cm 10 m 21 days 

Sesame (Chitowe) fat soil sup sun wet dry Direct 1.2 cm 60 cm 7 days 140 days once 20 

Sunflower 

(Mpendedzuwa) 

Vegetable oilseeds: 

* Pumpkin seeds 

* Bonongwe seed 

* 

Fruit oilseeds: 

* Sorrel 

* Melons, water 

* Melons, local 

fat sup sun wet dry Direct 1.2 cm 60 cm 7 days 140 days once 20 

fat 

fat 

7-10 

years 

many 

years! 

per 

1 tree 

for 10 

Leave can be used 

within 60 days of 

planting as medicinal 

tea to add iron and 

folate to the diet. 

Great supporter for light 

climbers (tomatoes, 

beans, climbing 

spinaches) 

Great supporter for light 

climbers (tomatoes, 

beans, climbing 

spinaches) 



Planting 

choices 

*Seed 

Depth 

Space 

needed 

Starts 

to 

sprout 

in: 

Ready 

to 

use 

in: 

Single plant 

bears 

for: 

Number 

to 

include 

per adult 

Hints 



Groundcover 

Climber 

Supporter 

Digger 

Protector 

sun 

shade 

wet 

dry 

Perennial 

ANIMALS 

Fish 

ani soil sun sh wet in a pond 

Chickens ani soil prot sun sh wet dry 

Rabbits ani soil sun sh wet dry 

cage / 

roam 

cage / 

roam 

Bees 

Pig 

fru prot hive 

ani aoil dig 

cage / 

roam 

NON-EDIBLE 

Thatch 

Flowers 

-- end of list -- 


Model development sites & Potential trainers 

The following organizations and individuals took part in developing and testing this model. The table aims to give you a brief description of each model, their 

level of implementing the ideas, who are potential advanced trainers, and how to find each site for field visits. All sites can be found via World Food Programme 

Food Aid Monitors in the model districts, or through the respective government support offices. During the project, the consultant collected all contact details for 

every organization and support staff in each of the districts – it is 20 pages long and too detailed to be a part of this manual. Contact World Food Programme 

Country Office for a complete contact list of phone numbers and e-mails. (see contact information for WFP at the front of this manual). 

Model Development sites & Potential trainers 

Models Organization Contact info & location Participants 

KASUNGU all sites are 20 mk from Nkhamenya 0 

number 

using the 

model 

Model 

Rating 

4098 TOTAL 

Rating Description 

estimation of those using model during development and 

testing 

Model 

Model 

& 

Personal 

Model 

(Ndowera) 

Personal 

Model 

1. James Munthali Model 

Village 

2. MoH Nkhamenya 

Mission Hospital 

3. Plan International 

15 km west of Nkham. 

Find via MoA Nkhamenya office. 

Box 261, Nkhamenya 

1 km west of Nkham. trading centre 


Chisemphere at the sec. school. 

P/Bag 98, Kasungu 

09-245-181 (t.p.) 

1. Abinery T. 

Munthali (group’s 

secretary) 

2. Martha Mandalazi 

(Nurse) 

3. Evaristo Garbriel 

Ndowera (Garden) 

4. Theresa J.K. Phiri 

(CDP) 

50 high 

10 high 

30 high 

• Highly supportive environment with reduced sweeping and 

increase use of local resources spreading to most households 

very quickly. 

• Yields much improved with better designs both around village 

and in community dambo area using less input. Using mulching, 

inter-planting and use of animal resources. 

• Very skilled at diet diversification concepts (at least when we are 

there!). Area is full of indigenous food diversity that they prepare. 

• Changed from treadle pumps to integrating low input irrigation 

channels, and fish ponds. 

*** Potential Trainers: Several Chichewa trainers & training 

site. 

• 2-year site now greatly improved, breaking free from high input. 

• Implementing concepts in garden, and around the hospital (grey 

water, reduced sweeping, using more waste). Hospital seems 

supportive – great potential for using wasted resources. Site has 

the potential to be amazing! Many resources still unused. 

*** Potential Trainer – Ndowera already training, potential to 

advance 

• Incredible changes around home, moved garden to borehole, 

reduced sweeping, recruited relative to learn ideas and applying, 

mulching and protecting area. 

• Also using food preparation and diversification in home and in 

work. 

*** Potential Trainer: Already a trainer, potential to advance 




Personal 

Model 

4. Staff of COOPI / 

MALEZA 

Model 5. Kavikula Shool 

Model 6. Khakulajino HBC 

Model 

& 

Personal 

Model 

Personal 

Model 

Working 

towards 

Model 

Working 

towards 

Model 

7. Yesaya irrigation 

8. Chimoorfai (Chidumula 

Model Organic Farming 

Initiative) 

9. CCAP Livingstonia 

10. CADECOM 

In MoA Nkhamenya staff house 

COOPI KU 01-253-463 

kasungu@coopi.org 

08-346-227 / 09-415-593 (c.s) 

15 km west of Nkham. 

Find via Kasungu Education office or ask in 

Nkhamenya. 


5 km east of Nkham. 

Find via Kaluluma Health Centre or mission 

hosp. 


7 km east of Nkham. 



20 km East of Nkham. in Empheni, Mzimba. 



10 km north of Nkham. in Lojwa. 

Find via CCAP Livingstonia 

Box 137, Champhira 

Find via CADECOM KU or LL 

Box 71, KU, 01-253-202 

09-321-384 (w.k.) 

5. Christopher 

Singini (Coor. 

Nkhamenya) 

6. Osphin Nyirenda 

(Vol. Teacher) 

7. Clement 

Mwalizuku Mnyayi 

(school comm.) 

8. Wellington Lutepo 

(group member) 

9. Griffin J. Mapala 

(group vice secr.) 

10. K.J. Chidumula 

(director) 

11. Anderson E. 

Palikena (Zone 

Dev Officer) 

12. William Kawenda 

(KU Proj Coor) 

number 

using the 

model 

Model 

Rating 

1 high 

100 medium 

50 medium 

100 medium 

1 medium 

20 - 

100 - 


• Superb applications around home, capturing all wasted 

resources, including human! 

• Met with some adverse reaction by community at first, but near 

the end of the project as yields improved neighbors were 

grasping ideas. 

*** Potential Trainer: Already a trainer, potential to advance 

• Applying ideas to borehole area and starting to spread to other 

resource-rich areas around the schoo. Yields have highly 

improved with less input. 

• Mixed support with some community organization issues that will 

need to be worked on. Head teacher and several other teachers 

very supportive of the ideas. Potential to be great! 

• Active group with varying level of understanding. Needs more 

work on design, site assessment and using resources in dambo 

and around homes. 

• Site is full of water with lots of potential, has supportive mentors 

from mission hospital and resources 

• Community starting to grasp ideas and slowly changing from 

very high input project to inter-planting, mulching, water 

management. 

• Started implementing ideas personally around homes and a bit 

beyond 

• A lot more resources to capture! 

• Started using organic farming in 1999, primarily maize. 

• Uses masses amounts of compost through using all organic 

matter available in area – not low input yet, but excellent all the 

same! 

• Working on reducing labour and using all wasted resources. 

• Has at least 6 organic farming clubs 

*** Potential Trainer: Already trains in compost / organics, 

potential to advance 

• Attended Kasunug workshop, starting to integrate ideas into work 

• Group vistit toLowja, a currently high input dimba garden run by 

Dalison Miziya. Interested in low input organic, already testing 

ideas and showing that organic matter soil does much better. 

Also doing crop rotations. 

• Working towards integrating the ideas into a typical high-input 

irrigation / maize / vegetable project. 




number 

using the 

model 

Model 

Rating 


Working 

towards 

Model 

Working 

towards 

Model 

Workshop 

Cooks 

11. MoAIFS, Kasungu Box 62, Nkhamenya 

12. WFP, Kasungu 

Kondwani Restaurant (?) 

MANGOCHI 

Office in Kasungu boma 

Find via District Assmebly 

kasungu.FAM@wfp.org 

01-253-242 

08-859-451 (s.t.) 

Nkhamenya trading centre 


09-403-249 (a.n.) 

all sites are between the boma and 30 km 

east 

13. Mark Moyo 

(AEDO for James 

Munthali) 

14. Patricia Kanyika 

Sinyangwe (AEDO 

Yesaya) 

15. Sellina 

Tengatenga (Food 

Aid Monitor) 

Ms. Dorothy Nyirenda 

Mr. Austin B. Nyirenda 

2 - 

1 - 

0 - 

0 

• Supporting two of the model sites 

• Unable to assess their level of low input knowledge 

• Grasped ideas very well 

*** Potential Trainer: Already has good training skills, potential 

to advance 

• Good understanding of low input food preparation and meal 

planning 

Personal 

Model 

Model 

Model 

13. Permaculture Network 

in Malawi 

14. Chiutula Mitumbu 

Chigwirizano VAC 

Project 

15. Majuni Community 

Irrigation 

Model 16. Malindi Orphan Care 

7 km south of Monkey Bay. 

Take road to east just opposite Cape MacClear 

turnoff. 

Thanthwe, Box 46, Monkey Bay 

01-587-656 

junewalker@africa-online.net 

Group supported by Namwera AIDS 

Coordinating Committee 

Stop at Majuni bus stop, on the south side of 

the road. 

Find via Majuni MoA office, or ask at Majuni 

School. 

In Malindi, just south of mission hospital. East 

side of road. Box 50, Malindi 

09-210-482 manager 

malindi_opharncare@yahoo.com; 

16. June Walker 

(Founder & 

Patron) 

1 high 

See NACC, Mangochi 50 medium 

17. Ali Dickson 

(Community Vol.) 

18. LH Lhulanga 

(Manager) 

19. MC Mkata (Field 

Asst) 

50 medium 

100 medium 

• Applying ideas since about 1994, founded Permaculture 

Network, wrote booklet in English and Chichewa to guide others 

• Provides training and field visits to home, spreads ideas to 

community 

• Assisted in writing food preparation book on traditional and 

modern foods. 

*** Potential Trainer: already does many trainings 

• Community gardens (munda and dimba) were struggling for 2 

years. 

• Started mulching, inter-planting, live fencing, and improving 

designs in gardens. Working toward improving inter-planting 

designs. 

• Using local foods, making mud stoves based on ones used in 

this project. 

• Core member group of about 15 really understanding concepts 

and applying in garden area. Mulching, redesigning to use land 

better, inter-planting, getting higher yield with less input. 

• Started as Food for Work for fish ponds integrated with fruit trees 

• Dealing with problems of goat, cattle and thieves. 

• Not using ideas in lives around homes as far as I could see 

• Excellent use of mulch and natural recipes for insect repellent. 

• Needs to work on information sharing, status/power, 

interplanting, supporting independence, decreasing labour and 

decreasing reliance on donor when local resources are available. 




Model 

Personal 

Model 

Personal 

Model 

Model 

17. MoH Mangochi District 

Hospital 

18. NACC Namwera AIDC 

Coordinating committee 

19. Staff Emmanuel 

International 

20. MoE Masongola 1 Full 

Primary School 

Located in Mangochi Boma 

Box 42, Mangochi 

mjawati@yahoo.com; 

09-928-624 m.j. 

Located in Namwera Boma 

P/Bag 52, Namwera 

saeedwame@yahoo.com; 

01-586-006 

08-362-319 s.w. 

North side of Mangochi Boma on road to 

Monkey Bay. 

08-393-141 a.n 

Namwera Boma, ask anyon 

Box 13, Namwera 

01-586-034 or 09-261167 f.k. 

? 21. MoAIFS, Mangochi (transferred to Chilipa, 09-348-037 g.m. 

? 22. MoE, Mangochi 

Majuni at Secondary School 

Box 40, Namwera, 

09-366-254 a.c. or 08-310-391 a.c. 

20. Nutritionist – M. 

Jawati 

21. Director: Saeed 

Wame 

22. HBC OVC Officer– 

Mariam Afio 

23. Relief - Andrew 

Ngulube 

24. Felix Kwakwala 

(Head) 

25. AEDC – G.S. 

Mahame 

26. PEA – Adrian 

Chilumpha 

number 

using the 

model 

Model 

Rating 

10 medium 

2 medium 

1 medium 


• Brand new site, hospital staff vary in level of support of the ideas, 

small core group of staff that really understand 

• Not (yet) tapping into the resources that are available (organic 

matter, labour, water) – lots of potential! 

• Small garden area started and using the concepts pretty well, will 

need encouragement and ongoing lessons to staff at all levels to 

continue 

• NACC already doing some tree planting, discussing capturing 

more resources (water, labour, organic matter) around office. 

• Saeed started designing at house to use grey water, increased 

mulching, great start with many more resources to capture. 

*** Potential Trainer: Already has good training skills, potential 

to advance 

• Reducing sweeping and labour and increasing use of wasted 

resources. Laid out design with bricks and started converting 

kitchen area gardens. 

*** Potential Trainer: potential to advance 

5 low • Started at borehole, but stopped. Unsure why 

1 - • Unsure of implementation 

1 - • Unsure of implementation 

? 23. MoNR, Mangochi Box 221, Mangochi, 01-594-425 27. FA – R. Zande 1 • Unsure of implementation 

? 24. NASFAM, Mangochi 

P/bag 1, Namwera 

08-504-256 e.k. 

28. Mang Mgr – Elisha 

Kakhabwe 

1 • Unsure of implementation 

? 25. Total Life Care 

? 26. WFP, Mangochi 

Harold lives in Chowe 

Box 404, Mangochi 

Mangochi.FAM@wfp.org; 

09-953-909 w.n. or 01-593-377 

29. Agric Com Dev. 

Fac – Harold J. 

Chipale 

30. Food Aid Monitor 

– Willy Ng’ambi 

100 

• Unsure of implementation – using ideas with TLC, need update. 

• Supporting Majuni Community Irrigation. Sharing openpollinated 

seeds with others. 

1 • unsure of implementation 

Workshop 

Cooks 

Neptune Resthouse, 

Restaurant and Bar 

MULANJE 

Namwera Boma Mrs. Dias & family 0 - 

all sites are near the boma and to the 

west 

0 

• Good understanding of low input food preparation and meal 

planning 




Model 27. Likhabula CCAP House 

Model & 

Personal 

Model & 

Personal 

Model 

Model & 

Personal 

Model 

(Mr. Saidi) 

Model & 

Personal 

Models (2) 

28. MoH Mulanje Mission 

Hosptial 

29. Tambala Model Village 

30. MoE Ulongwe Model 

School 

31. MoH NRU 

Model 32. Nachimango AIDS CBO 

Personal 

Model 

33. Staff MoE 

About 4 km west of boma take road to 

Phalombe for about 10 km. 

Or, ask either in Boma or at Chitakale. 

Box 111, Mulanje 

01-467-762, 09-336-593 e.m 

About 6 km west of boma take road to south for 

3 km to hospital. 


mmh@malawi.net; 

01-467-044/095, 09-265-842 e.g., or 

08-869-782 b.k 

Difficult to give directions, take someone from 

MoA or OXFAM, or ask at Mulanje Mission 

Hospital. 


About 4 km south of Mulanje Mission Hospital. 


09-334-123 j.v. 

NRU is at the old hospital, near prison and 

MoA offices. 


01-466-211,01-466-295 

09-255-651 m.k., 08-521-041 a.d 

About 15 km (?) east of Luchenza on Mulanje 

Road on south side of road. Sign posted. 

Box 112, Luchenza 


01-466-322 or 08-385-024 m.z 

31. Manager – Edna 

Mwale 

32. Gardener – 

Fedson W. 

Ng’amina 

33. PHC Nurse – 

Ebbie Gumbi 

34. Garden – Bitter 

Steve Kalunga 

(left) 

35. New Garden 

Officer: Felix 

Mkwate 

36. VDC Chairman – 

Simoni Kafodya 

37. Head Teacher, 

Jimmy Villiera 

38. CHN – Margaret 

Kamdende 

39. CHN – Annie 

Dillah 

40. Coordinator – 

Gedson Namanya 

41. PEA – Mary 

Zimba 

number 

using the 

model 

Model 

Rating 

10 high 

100 high 

100 high 

200 medium 

10 medium 

200 medium 

1 medium 


• Highly supportive environment for concepts 

• Garden improved tremendously, in lowering input and increasing 

yields, starting to spread to other areas around the site 

• Arrange cooks for the low input menu and meals 

• High potential for trainers and training site 

• Greatly improved, breaking free from high input 

• Implementing concepts in garden, in life and around the hospital 

(grey water, reduced sweeping, using more waste) 

• Hospital seems supportive – much potential for spreading, 

especially if they can combine energy with the school 

• Has the potential to be amazing! Many resources still unused 

• Some staff starting to live the ideas personally, 

*** Potential Trainer: Bitter & Felix already trainers with 

potential to advance 

• Understands concepts well and teaches well – potential trainers 

and training site if concepts are applied to all settings. 

• Starting to capture local resources, more to use 

• Needs a bit more experience with design 

• Using the ideas personally in life 

*** Potential Trainer: already a trainer, potential to advance 

• Started at borehole to use water and reduced sweeping the 

grounds (forests). Doing very well at borehole but need to apply 

concept to other areas. 

• Working on water management and soil health and could very 

easily extend to other areas 

• One committee member doing at home – Mr. Saidi 

• Brand new site, implementing basic ideas and starting to really 

understand. 

• Has many other people to consider at the hospital, but 

environment seems supportive 

• Both nurses live the ideas personally at home. 

*** Potential Trainer: Both have potential 

• Implementing a lot in the villages, many sites are old sites that 

are improving 

• Not doing much at office, many resources to capture there 

• Already had small garden using similar ideas, not sure of 

implementation progress. 




? 

34. ProBEC (Pro for Biomass 

Energy Conserv.) 

? 35. MoAIFS, Mulanje 

? 36. MoNR, Mulanje 

? 37. WFP, Mulanje 

Model 


ifspstaff@africa-online.net; 

01-466-279 or 08-894-744 v.c. 

Mulanje Boma near prison and old hospital 


01-466-299/4, 08-383-671 s.m 

09-221-202 h.m., 01-467-107 h.m. 

At Likhabula 


01-467-718 

Mangochi Boma 

01-466-250, 09-952-154 l.c., 08-866-257 m.m 

42. Food Trainer - 

Veronica 

Chimulambe 

43. AEDO – Harriet 

Magomero 

44. AEDO – Samson 

S. Mulenga 

45. Forestry Asst. – 

Gertrude Maole 

46. previous FAM – 

Martin Mphangwe 

FAM Lusungu Chitete 

NKHATA BAY all sites are 20-40 km south of the boma 0 

38. Healthy Malawi / Kande 

Beach 

Model 39. MoE Sanga Primary 

Model 

40. Katongomala Model 

Village 

Best to go to Kande Beach / Soft Sand Café 

and ask for someone to take you. 

While at Kande Beach visit Caroline and Timbo 

who are using permaculture at their home. 

sandraverbaan@planet.nl; 

sandraverbaan@malawi.net; 

softsand@africa-online.net; 

01-357-376 c.w. or 08-572-586 c.w. 

about 20 km south of Nkhata Bay turnoff, 

then about 5 km west of Sanga bus stage 

P/A Gong’otha, Sanga 

09-371-122 r.p. 

Located in Tukombo just off of main road 

Chief lives just near the cell phone tower. 

Could ask at Banda’s development org. 

P/A Tukombo, PO Kande 


Simone Saka 

48. School Committee 

– R. Phiri 

49. V.H. Katongomala 

– James Chirwa 

number 

using the 

model 

Model 

Rating 

1 medium 

2 - 

1 - 


• Office started applying ideas on one side of building 

• Veronica already doing some of the ideas at home, unsure of 

implementation progress. 

*** Potential Trainer: already a trainer, potential to advance 

• Unsure of implementation progress, both AEDO’s support 

models. 

• Unsure of implementation progress, hadn’t started implementing 

at the time I visited her home. 

1 - • Unsure of both FAMs implementation progress. 

50 high 

200 high 

100 medium 

• Already a model started in 2003. 

• Guilds around every building, harvesting water, inter-planting 

well, integrating animals, live fencing, etc. 

• Advanced designs to feed the orphan children who come for food 

and school. 

*** Potential Trainer: already a trainer, potential to advance. 

Site is great venue for future trainings. 

• Excellent energy and support at school, some teachers using 

ideas personally at home 

• Implementing ‘edible landscaping’, reducing sweeping, using 

sweeping pits for food production, planting at hand washing 

stations, using borehole runoff. 

• Excellent diet diversification meals for us at least! 

*** Potential Trainer: probably more than one trainer from site 

• Applying ideas to own home, potential to be a high yielding area. 

• Using diet diversification, at least when we are there! 

• Just starting to spread ideas to community, potential to be great! 

*** Potential Trainer: already a leader and trainer, potential to 

advance 




Model 41. NICE Farmer’s Club 

Model 42. Ripple Africa (Mwaya) 

Model & 

Personal 

Model 

43. Sanga HBC 

Personal 44. Staff MoAIFS 

Model & 

Personal 

Models (3) 

45. VIBITAC (Vision Bible 

Training and 

Accommodation Centre) 

Located at Kapeska. Ask at bus stage. 

Road is at the bus stage, but not the one to 

Makuzi beach. 

Box 38, Chituka, Chintheche 

01-352-206 

Just on the north end of Kachere. Sigh posted. 

Take road to east for about 5 km. 

c/o PO Box 75, Chintheche 

09-383-645 

Located at Sanga bus stage. Ask for Davie 

Longwe, AEDO Kaonga, or Stevenia Mbewe 

Box 82, Nkhata Bay 

Kamanga: Ask at MoA office in Tukombo, P/A 

Tukombo, PO Kande, 01-357-236 a.k. 

Kaonga: Near Sanga bus stage, Box 132, 

Sanga. 

Located on the main road, just north of Kande. 

Sign posted. Take road to east about 4 km. 

Box 29, Kande 

skansengwa@yahoo.co.uk; 

01-357-383 s.k. or 09-204-883 s,k. 

50. Coordinator – 

W.K. Manda 

51. Project Manager – 

Force Ngwira 

52. Volunteer – D. 

Longwe 

53. AEDO (Tukombo) 

– A.M. Kamanga 

54. AEDO (Sanga) – 

W. Kaonga 

55. Director - Sidney 

Kansengwa 


Richard Phiri 

57. Committee – 

Wadson Mambo 

Chirwa 

number 

using the 

model 

Model 

Rating 

10 medium 

100 medium 

50 medium 

2 medium 

100 medium 


• Brand new site, implementing basic ideas starting to really 

understand. 

• Needs more practice and design 

*** Potential Trainer: already training small group, potential to 

advance 

• Implementing personally and beyond, Understands concepts well 

and teaches well, Needs a bit more experience with design 

• Needs to, and can, break free of donor dependency and tap into 

local resources available. 

*** Potential Trainer: already training and organizing, potential 

to advance 

• Implementing personally very well in his marsh garden, but not 

using ideas at home yet 

• Community garden still very high input thinking, needs support to 

implement ideas. Clearing grasses, making paths, and 

assessing area. Small forest spring located on site. 

• Unsure about Kamanga’s implementation progress. 

• Kaonga is applying well at home, reducing erosion, covering soil, 

using wasted resources. Already was using some of the ideas 

before the project. 

*** Potential Trainer: Kaonga has potential to advance 

• Started implementing ideas personally and a bit beyond, 

Struggling with project implementation at work. All using ideas 

personally in life- huge potential to tap into wasted resources! 

• Arranced cooks for low input menu planning and preparation. 

*** Potential Trainer: Sidney and Richard have potential to 

advance. Venue superb for workshop accommodation, 

food, field visits and practicals. 

Model & 

Personal 

Model 

46. MoH Kachere Health 

Centre 

Located right in the middle of Kachere on the 

main road. 

P/Bag 3, Kande 

58. HSA – Dyzon V. 

Manda 

59. Gardener – Grace 

Ndlovu 

10 low 

• Site has struggled for years with organizing food production 

gardens, seems to be communication and structure issues. 

• Much potential in terms of resources. 

• Personally has started implementing at home which may spread 

? 47. MoE. Nkhata Bay 

Box 45, Sanga 

01-352-224 nkby, 08-392-856 e.k. 

60. PEA – E.K. 

Mwase 

1 - • Unsure of implementation progress 

? 48. MoG, Nkhata Bay 

Sanga bus stage 

01-352-297/231 (MoG Nkhata Bay) 

61. SCDA (Sanga) – 

S.T.C. Mbewe 





? 49. WFP, Nkhata Bay 

? 50. CADECOM 

Located in Mzuzu at St. John’s staff housing. 

Covers areas Chitipa to Nkhata Bay. 

Box 505, Mzuzu 

mzuzu.FAM@wfp.org; 

mtendechipeni@yahoo.co.uk; 

09-265-165 d.n. or 08-395-333 d.n. 

Located about halfway between Chintheche 

turnoff and Nkhata Bay Boma at Parish. 

Box 49, Nkbay 

01-352-297/231 

62. Field Monitor– 

Dominic Nyirongo 

63. Zone Care 

Facilitator – P.J.B. 

Munthali 

Other Districts Each Participated in Model development 0 

number 

using the 

model 

Model 

Rating 




? 51. ADRA 

? 52. CARE 

? 

53. World Vision 

International 

contact via ADRA main office 

p/bag 951, LL, 01-758-077 

adramalawi@malawi.net 

adralilongwe@malawi.net 

08-370-192 (d.k.) 

contact via CARE main office 

p/bag A89, LL, 01-775-846/740 

hazel@caremalawi.org 

09-920-581 (h.k.) 

contact via WVI main office 

Box 692, LL 

64. Crop Diver Faci – 

David Kankwatira 

65. Health & Nutr – 

Hazel Kantayeni 

66. Food Distributor – 

Esnat Nseula 

1 - • Attended Kasungu workshop 


1 - • Attended Mulanje workshop 

? 54. Concern Universal 

Model ? 55. GOAL 

contact via CU main office 

01-623-761/262 

samson.hailu@concern-universal.org; 

jaykuyeli@yahoo.com; 

08-879-678 j.k. 

contact via GOAL main office 

Box 31807, BT3. 01-456-463 

09-337-067 (d.s.) 

67. Chiradzulu Coor. – 

Janet Kuyeli 

68. Nsanje Garden 

Manager – Daniel 

Singano 



? 56. The Salvation Army contact via TSA main office 

Model ? 

57. Malawi Red Cross 

Society 

contact via MRCS main office 

or Box 217, Salima, 01-262-800 

mrcsfoodsalima@africa-online.net; 

09-404-134 (k.e) 

? 58. MSF-Luxembourg contact via MSF-L main office 

69. Trainer – Elvis 

Mthyoka 

70. FFW Officer– 

Kennedy Efeyani 

71. Farm Home Asst – 

Ruth Jofilisi 




? 

59. UniMA Chancellor / 

Polytechnic 

contact via Chancellor college 

72. Nutrition Chemist - 

David Tembo 



Resource Organizations by technical topic 

The organizations and resources listed below are arranged according to the type of assistance they offer related to this manual. Some 

organizations fit under several topics, but I have tried to choose what I felt was their primary technical topic, along with a few linkages under the 

various topics. The topics are: 

∗ Agriculture ∗ Fish ∗ HIV & Food ∗ Nutrition 

∗ Edutainment ∗ Food Security ∗ Irrigaition ∗ Permaculture 

∗ Energy Use ∗ Funding ∗ Land Use ∗ Trees 

∗ Environment ∗ Herbal Medicines ∗ Local Plants ∗ 

(Please note that all contact information is subject to change as organiztions relocate, restructure, or update their communication systems) 

Technical 

Topic 

Organizational Resources: Contact information Comments 

Agriculture Bunda College Mitundu, PO Box 219, Lilongwe. 

Indigenous Foods, Land Resource 

Management, Nutrition, Seeds 

Agriculture Civil Society Agric Network cisanet@globemw.net; Network for any person 

Agriculture COOPI P/bag 67, LL. 01-751-851. lilongwe@coopi.org; Technical support / Development 

Agriculture COSPE Area 3 TLC offices, dsg@malawi.net; 

Agriculture 

East and Southern Africa Small- 

Scale Farmers’ Forum (ESAFF) 

Agriculture Farmers Union of Malawi 

Agriculture 

Agriculture 

IFAD / Smallholder Flood Plains 

project 

Int’l Crops Res Inst for Semi-Arid 

Tropics (ICRISAT) / Consultative 

Group on In Ag Res (CGIAR) 

c/o PELUM Association Regional Desk, Independence Avenue 

324, PO Box 320362 Woodlands, Lusaka, Zambia. +260-1- 

257115. Fax +260-1-257116. pelumrd@coppernet.zm , 

www.pelum.org.zm 

City Centre, Nurses & Midwives Bldg, P.O. Box 30457, LL, 

01-776-167 

Integrated food security project in 

Nkhotakota 

ESAFF has offices in many countries 

in Africa. 

Support to member farmers 

nationwide 

Area 3 Technical support / Development 

Chitedze Ag Research. Station, ICRISAT, Box 1096, LL 

01-707-057/67 

Seed for semi-arid tropics 

Agriculture MALEZA Area 4, P/bag 91, LL. 01-727-623, vezaint@malawi.net; Technical support / Development 

Agriculture 

Agriculture 

Ministry of Agriculture, Irrigation & 

Food Security (MoAIFS) 

MoAIFS, Agricultural Research 

Dept 

Capital Hill, Box 30134, LL3. 

01-789-033, techsec@malawi.net 

Chitedze Agricultural Research Station, Box 158, LL. 01-707-222 

nasc@malawi.net 

Genetic Seed banks provide 

Indigenous seeds 

Low Input Food & Nutrition Security: Growing & Eating More using Less - December 2005 Page 214 of 226

Technical 

Topic 

Agriculture 

Agriculture 

Agriculture 

Agriculture 


MoAIFS, Farm Diversification 

Income Development Dept. 

MoAIFS, Gender and 

Development 

MoAIFS, Malawi Agricultural 

Sector Investment Program 

OPAL – Optimistic Partners in 

Agricultural Livelihoods 

Capital Hill, Box 30134, LL3 

farmincome@globemw.net 

Area 4 at Agricultural Communications Branch, 01-750-379 

gadunit@sdnp.org.mw; 

Area 4, agro-economic survey building, Private bag 8, LL. 01-756- 

532 

Diversification 

Gender 

opal@horizonmalawi.org; Development 

Agriculture Penal Reform International 01-770-141, fsandor@penalreform.org; Diversified agriculture 

Agriculture 

Agriculture 

Rodale Institute / Organic 

gardening 

SARNET/IITA (Southern Africa 

Root network?) 

www.organicgardening.com 

Chitedze Ag Res. Station, Box 158, LL. 01-707-213 Seed 

Technical publications on organic 

farming and regenerative farming. 

Agriculture Sasakawa Global 2000 City Centre, Dev House Reduced input maize growing 

Edutainment 

Polytechnic, Blantyre, Theatre for 

Development 

Blantyre 

Edutainment Story workshop P/Bag 266, Blantyre. 01-621-657, 01-621-335. swet@malawi.net; Development 

Energy use Aprovecho http://www.aprovecho.net/ 

Designs efficient, low emission, 

cooking and heating stoves 

Energy Use Legacy Foundation Richard Stanley, rstanley@legacyfound.org 

Energy Use 

Energy Use 

Energy Use 

ProBEC (Prog for Biomass Energy 

Cons. in Southern Africa) / 

Integrated Food Security Prog. 

Renewable Energy Industries 

Association of Malawi (REIAMA) 

Renewable Energy Policy Project, 

REPP 

Energy Use Solar cookers international, SCI 

Box 438 Mulanje. 01-466-279, 01-466-435. 

ifspmulanje@malawi.net; ifspstaff@africa-online.net 

Area 3 Hashim bldg, Mandala Rd, near Total Land Care 

01-750-551, reiama@sdnp.org.mw; 

http://www.repp.org/ 

919 21st Street #101, Sacramento, CA 95814 U.S.A., 

T: +1 (916) 455-4499, F: +1 (916) 455-4498 

info@solarcookers.org or http://solarcookers.org/basics/how.html 

Briquette making, long history with 

working in Malawi, based in USA now. 

Trainers in improved stove designs of 

mud or metal 

Food security and HIV 

Solar, Wind 

Great pages on all forms of improved 

energy. Discussion groups and terrific 

archives on making fuel efficient 

stoves of all types. 


Technical 

Topic 

Environment 

Environment 

Environment 


Coalition of Journalist for 

Environment & Ag, COJEA 

Community Partnerships for Sust 

Resource Mgt in Malawi, 

COMPASS II 

Mulanje Mountain Conservation 

Trust, MMCT 

City Centre – at TEVET 

cojea@lycos.com; 

Able House - 1st Floor, 8 Hannover Avenue, Pvt Bag 20, Blantyre. 

01-622-800 


Media stories on the environment 

Many creative livelihood & protedtion 

programmes around the mountain, 

small plant and tree nursery 

Environment Ministry of Parks, and Wildlife Capital Hll Food Security via natural resources 

Environment 

Wildlife & Environmental Society of 

Malawi - Secretariat 

Fish also see JICA, Concern Universal, and Bunda College 

Fish 

Ministry of Natural 

Resources (MoNR), Fisheries 

Executive Director, P/Bag 578, Limbe, 01-643-428, fax 01-643-765 

Capital Hill, Fisheries, Box 593, LL. 01-788-511/441 

Seed, Mostly trees, but also some 

other perennials. Nurseries in 

Lilongwe, Blantyre and Zomba. 

Fish World Fish Centre Domasi, Zomba. jnagoli@worldfishcenter.sdnp.org.mw Great library and laboratory 

Food Security Also see Ministry of Agriculture under Agriculture and Nutrition; ProBec under Energy Use; and all Permaculture organizations. 

Food Security Action Against Hunger Area 4, LL. 01-759-667, 01-758-992, hom@aahmw.org; Training 

Food Security Action Aid Mchinji Roundabout. 01-757-500 Advocacy and food & nutrition trainers 

Food Security 

Adventist Development Relief 

Aid?, ADRA 

Food Security AfriCare Area 9 


Canadian Physicians for Aid and 

Relief, CPAR 

Area 9 plot 102. P/Bag 951, LL.. 01-758-077 

adramalawi@malawi.net; adralilongwe@malawi.net; 

Box 30998, LL3. 01-757-811 office, 01-758-522 prog. 

cparll@malawi.net; 

NGO 

Technical support / Development 

Food Security CARE City Centre, P/bag A89, LL. 01-775-846/740, 01-774-738 Technical support / Development 


Catholic Development 

Commission, CADECOM Natl. 

Area 3, Box 2185, LL. 01-766-645 

caritasmalawi@malawi.net; nutfoodsec@malawi.net; 

Food Security Catholic Relief Services, CRS Area 3, Mchinji Roundabout. 01-7-55-534 Development 


Food Security CCAP Blantyre Synod Box 413, Blantyre, btsprojects@globemw.net 

Zomba integrated sustainable 

agriculture training site 

Food Security CCAP Livingstonia Box 137, Champhira. synodev@sdnp.org.mw Technical support / Development 


Christian Hospital Association of 

Malawi, CHAM 

City Centre. 01-775-180. chamsec@malawi.net; Technical support / Development 


Technical 

Topic 


Food Security Concern Universal, CU 01-623-761/262 Technical support / Development 

Food Security Concern World Wide, CWW Area 4, LL 

Community Therapeutic Feeding 


Food Security Emmanuel International, EI P/bag 12, Zomba, 01-524-391. ei-malawi@malawi.net; Technical support / Development 


European Union Public Works 

Project 

Area 3, Chilambula Gardens, irrigation, tree nurseriers 

Food Security Family Health International, FHI City Centre, Arwa house Development HIV focused 

Food Security GOAL Box 31807, BT3. 01-642-009 Technical support / Development 

Food Security I-LIFE consortium Area 4 - H.B. House. 01-754-011, 01-754-012 Development 

Food Security Malawi Red Cross Society, MRCS 


Management Sciences for Health, 

MSH 

Food Security MSF-Luxembourg 



National Association of Small- 

Holder Farmers in Malawi, 

NASFAM 

National Initiative for Civic 

Education, NICE - Main office 

Area 14 

Box 30096 LL3 

mrcsfood@africa-online.net; 

mrcsnutritionist@africa-online.net; 

Area 4 

Box 219, Thyolo. 01-473-674/411. 

MSFL.Blantyre@brussels.msf.org; Msfb-thyolo@brussels.msf.org; 

City Centre, NASFAM house. 01-771-842 

ceo@nasfam.org; or nasfam@nasfam.org; 




Area 4 HB house LL Technical support / Development 

Food Security Natural Resources College off Mchinji Road, 11 km west of LL. 

Working toward low input food and 

nutrition security curriculm 

Food Security One Village One Product City Centre, Eurpoa House Development 

Food Security OXFAM Box 213, BT. 01-620-813 Development 

Food Security Plan Int’l City Centre. Box 2053, LL. 01-770-699 Development 

Food Security Polytechnic, Chemistry p/bag 303, BT3 Food processing, food science 

Food Security Save the Children US Area 4. 01-753-888 Development 

Food Security St. Gabriel Hosp. 

P/bag 1, Namitete. 01-274-213, 01-274-263. 

stgabriels@malawi.net; 

Development 

Food Security The Salvation Army Box 51140, Limbe. 01-645-709. sa-projects@malawi.net; Development 

Food Security US Peace Corps 

Area 3, Murray Road. PO Box 208, 01-757-157/667 

cd@mw.peacecorps,gov 


Technical 

Topic 


Food Security VSO City Centre, LL above British Council Library Development 


World Food Programme - Country 

Office 

Food Security World Vision International Area 4. Box 692, LL 

Funding CIDA City Centre 

City Centre. Box 30571, LL3. 01-774-372/666 

Funding DFID City Centre. 01-772-400 

Funding European Union Commission City Centre, Big glass bldg. 01-773-199 

Funding EU Micro projects 

Funding 

FAO (Food and Agricultural 

Organization of the UN) 

City Centre, Dev. House. 01-774-977/975 

microprojects@microprojectsmw.org; 

Area 13, Box 30750, LL3. 01-773-263, fao-mwi@field.fao.org and technical assistance 

Funding JICA City Centre, RAZA Plaza. 01-771-644. jicamw@jica.go.jp; Fish 

Funding SIDA City Centre 

Funding UNICEF City Centre, PO Box 30375, LL 3, 01-770-788 

Funding USAID City Centre, Nico House 

Funding World Bank City Centre, Development House 

Herbal 

Medicines 

Herbal 

Medicines 

Action for Natural Medicine 

(Anamed) 

Schafweide 77, D-71364 Winnenden, Germany. Fax +49 7195- 

65367 anamed@t-online.de , www.anamed.org 

Chifundo Herbal Project Montfort Mission, PO Box 280, Balaka 

HIV & Food Digintas International PO Box 1071, Zomba. 01-525-420. www.dignitasinternational.org Development 

HIV & Food 

NAPHAM – Nat’l Assn for People 

Living with HIV 

City Centre, LL. 01-770-641. naphamed@malawi.net; 

napham@malawi.net; 

Many superb print materials, training 

workshops and technical support. 

Supporting and encouraging low input 

high output sytems 

HIV & Food National AIDS Commission Area 14, Big Glass Bldg. 01-770-022 

Supporting and encouraging low input 

high output sytems 

HIV & Food OPC, Nutrition & HIV City Centre. P/Bag 301, LL3. 01-789-725 Policy direction 

HIV & Food UMOYO Network 

Umoyo House, Victoria Ave BT. Private Bag 254, Blantyre. 

01-622-517, 01-621-022/348, 01-624-680 

networks@malawi.net; 

Or in LL at: Amina House, Chilambula Rd 

Irrigation Also see Land Resource Centre, Land Resoruce Conservation Department, and Total Land Care 

Irrigation 

Agro-in Farming – water resource 

& irrigation development 

Area 3. PO Box 1097, LL 

01-758-620 home 

Development 

Artesian wells 


Technical 

Topic 


Irrigation Freedom Gardens Lumbadzi, Dowa. 09-912-655 or 09-931-265 

Irrigation MoAIFS, Irrigation Department 01-752-122 

Irrigation 

Rainwater Harvesting Association 

of Malawi 

Area 3 near Total Land Care. c/o Land Resources Conservation 

Dept (MoA), p/bag 49, LL 

Permaculture-like designs, amazing 

water use designs. 

Training, technical assistance 

Irrigation WaterAid Malawi Area 4, LL, Amina House Composting Toilets 

Land Use 

Design 

Land Use 

Design 

Land Use 

Design 

Land Use 

Design 

Land Use 

Design 

Local Plants 

Land Resource Centre Area 3, Box 30291,LL3. 01-753-430, resourcecenter@malawi.net; Irrigation, agroforestry, local seeds 

Land Resource Conservation 

Department (MoAIFS) 

Ministry of Local Government 

(MoLG) 

Participatory Ecological Land-Use 

Management 

Area 3, above Land Resource Centre 

Box 30291, LL3. 01-755-048. landcons@malawi.net 

Capital Hill. Ask at each town or city assembly. 

PELUM Association Regional Desk, Independence Avenue 324, 

PO Box 320362 Woodlands, Lusaka, Zambia. +260-1-257115. 

Fax +260-1-257116. pelumrd@coppernet.zm , www.pelum.org.zm 

Total Land Care Area 3, LL. sdi@malawi.net; Seed, Trainers 

Designs for public works – buildings, 

roads, market, water and sanitation 

systems 

Almost every city council has a 

nursery. 

Produces Ground Up – a publication 

promoting sustainable agriculture and 

food security. Malawi also has a desk 

located at CURE, Blantyre 

also see topics: Permaculture and Herbal Medicines 

also see orgs: Land resource centre, Total land care, MoAIFS Agricultural Research, Wildlife and Environmental Society of Malawi 

Local Plants National herbarium Lilongwe in City Centre, Zomba near Government Seed and seedlings 

Local Plants 

University of Malawi 

Chancellor 

Nutrition also see topics: Nutrition & HIV 

Nutrition 

Nutrition 

Nutrition 

Ministry of Education (MoE) 

School Food & Nutrition Unit 

Ministry of Gender (MoG) 

Nutrition Unit 

Ministry of Health (MoH) 

Nutrition Unit 

Box 280, Zomba. 01-527-133 Local Foods and nutrient compostion 

Capital Hill. p/bag 328, LL3. 01-789-422 School Nutrition 

City Centre. P/Bag 330, LL3. 01-770-411 Community Nutrition, Recipies 

Capital Hill. Box 30377, LL3. 01-789-400/8-201 Medical Nutrition 

Nutrition MoAIFS, Nutrition Extension Area 4 at Agricultural Communications Branch. 01-755-522 Food Posters, Recipes 


Technical 

Topic 


Nutrition Nutrition Society of Mal. 

Bunda College Nutrition Department, Box 219, LL 

01-277-222/436. Malawi-Nutrition@yahoogroups.com; 

Nutrition advocacy and professional 

development. Members in almost 

every district. 

Permaculture Food Gardens Foundation Johannesburg, South Africa, unsure of contacts, sorry. 

Permaculture Lukwe Permaculture Gardens Leiza Dupreez, Box 20, Livginstonia, 08-204-515 Seed small-scale sharing, Training. 

Permaculture 

Permaculture 

Mangochi Orphan Eduation and 

Training Centre (MOET) 

Maziko Amoyo Wabwino 

Organization 

Permaculture Nordin Family 

Box 328, Mangochi, 08-873-270, moet_mwcharity@yahoo.co.uk Seedlings, trainings 

Box 34, Chapananga, 01-429-506 

Chitedze Trading Centre, Post Dot Net X-124, Crossroads, LL. 01- 

707-213. Nordin@eomw.net 

Permaculture Pa Nthunzi Nyambadwe, Blantyre. 01-623-980. walker@globemw.net; 

Permaculture Permaculture Network in Malawi 

Permaculture Walker, June 

Trees 

Int’l Centre for research in 

AgroForestry(ICRAF). 

World AgrFor Centre / Future 

Harvest 

PO Box 32587, Blantyre. permaculturemw@yahoo.com.au; 

Membership and newsletter editors: Nordin, Post Dot Net X-124, 

Crossroads, LL. 01-707-213. Nordin@eomw.net 

Thanthwe, PO Box 46 Monkey Bay. 01-587-656. 

junewalker@Africa-Online.net 

Chitedze Ag Research. Station 

01-707-332 

http://worldagroforestrycentre.org 

Seed small-scale sharing,Training, 

well-networked around the world 

Seeds, Trainers, Landscape services 

indoor and outdoor 

Members in every district of Malwi. 

Seed small-scale sharing,Training, 

well-networked around the world 

Seed locally sourced 


Resources Print & Electronic by technical topic 

The Print and Electronic Resources listed below are arrange by technical topic as related to this manual The topics are: 

∗ Agriculture ∗ HIV & Food 

∗ Sustainable Development ∗ Local Plants & Animals 

∗ Design ∗ Permaculture 

∗ Food & Nutrition ∗ Trees 

Technical 

Topic 

Agriculture 

Agriculture 

Print or Electronic 

Resources 

African Gardens and 

Orchards: Growing 

Vegetables and Fruits 

Agriculture Crop Production 

Handbook 

Agriculture Better Farming Series 

Agriculture 

Centre for Information on 

Low External Input and 

Sustainable Agriculture 

(LEISA) 

Agriculture Dimba la Kumpanda 

Agriculture 

Agriculture 

Growing Positively: A 

Handbook on Developing 

Low-Input Gardens in 

Zimbabwe 

Low cost farming in the 

humid tropics: an illustrated 

handbook 

How to access Notes 

MacMillan Education Ltd, 1989. Land and Life series. CTA Tchnical 

Centre for Agriculture and Rural Co-operation, Postbus 380, 6700 AJ 

Wageningen, Netherlands. http://www.cta.int/ Hugues Dupriez, Philippe 

De Leener. ISBN 0-333-49076-2 or 2-87105-008-2 

MoA. 2004? 

Food and Agricultural Organization of the Unitied Nations, 1988. 

www.fao.org ISBN92-5-102583-5 

PO Box 64, 3830 AB Leusden, The Netherlands. ileia@ileia.nl 

www.ileia.org 

June Walker. Permaculture Network in Malawi. (1990’s) Out of print, 

contact June Walker or Stacia Nordin for photocopy 

Anna Brazier, John Snow International (Europe), June 2005. 

JSI website (www.jsieurope.org). For organisations that cannot download 

documents, they can write to: Information Officer, JSI Europe, 66 South 

Lambeth Road, Vauxhall, London, SW8 1RL, U.K. 

Island Publishing House, Inc. Manila, PO Box 406, Metro Manila, 

Philippines. Paul Sommers ISBN 971-1007-02-9 

Not completely low input, but a lot of 

good technical information on 

agriculture and some food 

processing. 

CTA has additional newer materials 

Haven’t seen personally myself, not 

sure how practical it is. 

Great for programme managers, most 

information needs adaptation to use 

directly with communities. 

Nice step by step and practical tips 

for kitchen gardens. 

Based on their development 

programme’s experiences. 


Technical 

Topic 

Agriculture 

Agriculture 

Design 

Design 


Resources 

Principles Behind a Kitchen 

Garden: A resource and 

training manual 

With Drought in Mind 

materials: Many different 

booklets available: Water, 

Soil, Income generating, 

vegetable production 

Holistic Resource 

Management 

One hundred and one 

technologies. Ottawa, Ont., 

IDRC, 1992. 231p. 

Design The Humanure Handbook 

Design Where there is No Artist 

Fish 

Food & 

Nutrition 

Simple methods of 

Auqaculture CD 

CD Food and Nutrition 

Library 3.0 


Food and Agricultural Organization of the United Nations / Malawi, pilot 

2005. 

Isaiah Nyagumbo. * Swidish cooperative Centre;* SADC Centre of 

Communication for Development;* Smallholder drought mitigation 

programme. ISBN 0-7974-2057-6 

Allan Savory 

International Research Centre, PO Box 8500, Ottawa, Ontario, Canada, 

K1G 3H9 

Jenkins Publishing, 1999. PO Box 607, Grove City, PA, 16127 USA. 

www.jenkinspublishing.com ISBN 0-9644258-9-0 

Intermediate Technology Publications, 1997. 103-105 Southhampton 

Row, London WC1B 4HH, UK. Petra Röhr-Rouendaal. ISBN 1-85339- 

891-6. http://www.itdgpublishing.org.uk/ 

Chief, Inland Water Resources and Aquaculture Service (FIRI), FAO, 

Viale delle Terme di Caracalla, 00100 Rome, Italy or e-mail them to 

jiansan.jia@fao.org. 

Copies for non-profit dissemination can be obtained either free or at 

minimal cost to cover CD-ROM production and mailing costs either from: 

United Nations System Standing Committee on Nutrition, c/o World 

Health Organization, 20 Avenue Appia, CH 1211 Geneva 27, 

Switzerland, Telephone: +41-22-791 04 56, Fax: +41-22-798 88 91. 

scn@who.int , http://www.unsystem.org/scn 

Human Info NGO / Humanity CD, Oosterveldlaan 196, B-2610 Antwerp, 

BELGIUM, Tel : 32-3-448.05.54 - Fax : 32-3- 

449.75.74,humanity@humaninfo.org , http://www.humaninfo.org 

Built on FAO and partner’s 

experience since 2003 in 

implementing Kitchen Gardens in 18 

NRUs and surrounding communities. 

NASFAM and MMCT have them in 

Malawi. All in English language. 

MMCT Quite Detailed, but good for 

good english readers and scientificminded 

people. 

Superb, need a small booklet for 

training. Jenkins’ copyright allows 

free information sharing for nonprofit 

purposes. 

Excellent, it would be great to have 

one Made for Malawi specific issues 

A compiliation of fish farming 

manuals from the FAO Training 

Series. 


Technical 

Topic 


Nutrition 


Nutrition 


Nutrition 


Nutrition 


Nutrition 


Nutrition 


Nutrition 


Nutrition 


Nutrition 


Nutrition 


Nutrition 


Resources 

Community Nutrition 

training manual for extension 

staff. & Poster sets 


MoAIFS, Nutrition Extention, Area 4 at Agricultural Communications 

Branch. 01-755-522 

Creative Cooking Stacia Nordin, Malawi, 2001. nordin@eomw.net 

Superb Posters, every organization 

working with ANY aspect of Food 

should have them, use them and 

promote them. 

available for cost of copying 

electronically or print 

Dry It You'll Like it www.dryit.com Get one online - Could Adapt 

Early Childhood 

Development 

How to Grow a Balance 

Diet: A handbook for 

community workers 

How to process and preserve 

fruits through drying 

Improving Nutrition through 

Home Gardening: A training 

package for preparing field 

workers in Africa 

Malaŵi’s Traditional and 

Modern Cooking 

Recipies for Malawi 

MoG. 2004? City Centre. P/Bag 330, LL3. 01-770-411 

VSO Books, 1998. 317 Putney Bridge Road, London SW15 2PN, UK. 

www.vso.org Ann Burgess, Grace Maina, Philip Harris, Stephanie Harris 

ISBN 0-95090-50-6-2 

SADC-ISCAF Agroforestry Project (about 2000?). Makoka Agricultural 

Research Station, PO Box 134, Zomba. Alexandra Schomburg 

FAO, 2001. ISBN 92-5-104388-4 download from www.fao.org 

http://www.fao.org/DOCREP/003/X3996E/X3996E00.HTM (English) 

ftp://ftp.fao.org/docrep/fao/005/x3996f/x3996f00.pdf (French) 

Chitukuko Cha Amayi m’ Malaŵi (CCAM), 1992. Office of the 

President and Cabinet, Lilongwe, Malawi. ISBN 99908-0-000-6. 

Out of print - Contact Stacia Nordin to borrow mine to photocopy. June 

Walker has details of development and printing of book. 

MoAIFS, Nutrition Extention, Area 4 at Agricultural Communications 

Branch. 01-755-522 

Recipies for Malawi MoG. 2004? City Centre. P/Bag 330, LL3. 01-770-411 

Soyabean Cooking in 

Zambia 

Department of Agriculture, Integrated Crop Management / Food Legume 

Project ZAM/92/003. Dave Wynne 

Has small section on food and 

nutrition 

Great info on different crops, basic 

nutrition, food preparation and 

growing plants. Only partially a low 

input approach. 

Other materials probably available as 

well. 

Very good manual, some low input 

ideas included. 

Needs to be put back into print!! 

Excellent, practical resource on 

preparing food. 

Contact me for a copy. 


Technical 

Topic 





Local Plants 

& Animals 

Local Plants 

& Animals 

Local plants 

& animals 

Local plants 

& animals 

Local Plants 

& Animals 

Local plants 

& animals 


Resources 

CD on PMTCT, Infant 

feeding, HIV and Food and 

Nutrition Security. 

Living Well with HIV/AIDS: 

A manual on nutrition care 

and support for people living 

with HIV/AIDS 

Positive Health Malawi 

Training of Trainers Edition 

Positive Health South Africa, 

2005 

Food from the Veld : Edible 

Wild Plants of Southern 

Africa Botanically Identified 

and Described, January 1982 

Guide to Indigenous Plants 

of Southern Africa 

Herbs: The visual guide to 

more than 700 herb species 

from around the world. 

People’s Plants: A guide to 

useful plants of Southern 

Africa 

The Larger fungi of South 

Central Africa 


Academy for Educational Development, Global Health, Population, and 

Nutrition Group, 1825 Connecticut Avenue NW, Washington, DC 20009. 

Eleonore Fosso Seumo. This CD-ROM is free of charge. Send request to 

nutritionandhiv@aed.org with your name and complete mailing address. 

You can also visit AED's website at www.aed.org 

Food and Agricultural Organization of the Unitied Nations, www.fao.org 

Working Group from different organizations adapted, compiled by 

Catholic Relief Services, CRS, Area 3, Mchinji Roundabout. 01-755-534 

Neil Orr and David Patient david@empow.co.za, or drp@mweb.co.za 

Delta Books. Francis William Fox, Desmond Hallowes, Marion Memma 

Norwood Young. ISBN: 0908387202 

Briza Publications, PO Box 56569, Arcadia 0007, Pretoria, South Africa. 

www.briza.co.za 

DK Publishing Book, 1994. 95 Madison Avenue, New York, New York 

10016 USA. Lesley Bremness and others. ISBN 1-56458-497-6 

Briza Publications, 2000. PO Box 56569, Arcadia 0007, Pretoria, South 

Africa. www.briza.co.za . Ben-Erik van Wyk, Nigel Gericke, Janine 

Smit, and others. ISBN 1-875093-19-2 

Baobab Books Box 567, Harare Zimbabwe. Supported by NORAD. L. 

Ryvarden, GD Pearce, AJ Masuka. ISBN 0-908311-52-4 

Traditional Food Plants FAO Rome, 1988. www.fao.org . ISBN 92-5-102557-6 

Excellent. Some practical ready-touse 

training and educational materials 

along with reports and other reading 

materials. 

Very user friendly and written for 

personal use or field workers. A few 

minor errors, should be adapted with 

local foods when used. 

Based on Positve Health South 

Africa. CRS, and AAH held first 

training in 2005 with the materials, 

will be adapted after evaluation. 

A DVD set is also available with 

training and advocacy materials. 

MMCT Huge resource book that has 

many plants that are in Malawi, too. 

Includes medicines, beauty aids and 

other useful items. Must get for 

shelf. 

MMCT Look at on-line for ideas 

Superb, includes many Malawian 

species with great pictures and brief 

descriptions. Malawi needs to make 

its own just like this one! 

Superb, Malawi needs its own. 

MMCT has a copy in Malawi, we 

need more print resources like this 

one. 


Technical 

Topic 

Local Plants 

& Animals 

Permaculture 

Permaculture 

Permaculture 

Permaculture 


Resources 

Useful Plants of Malawi 

Permaculture Magazine: 

Solutions For Sustainable 

Living & Permacutlure 

Magazinge E-news Group 

Permaculture Nutrition 

Training Manual, 2006 

edition underway 

Permaculture Teacher’s 

Guide 

Permaculture: A sustainable 

way of farming 


Montfort press, Limbe, 1974 (earlier editions 1955,1968, 1972 by 

Government Printer, Zomba). National Herbarium Zomba holds a copy. 

http://www.permaculture.co.uk/ 

Enews@permaculture.co.uk 

Nordin@eomw.net 

Permaculture Association (Britain) / WWF-UK 2000. BCM Permaculture 

Association, London, WCIN 3XX. office@permaculture.org.uk , 

www.permaculture.org.uk 

Fambidzanai Permaculture Centre, 1995-1999. PO Box CY 301, 

Causeway, Harare, Zimbabwe. Stephen Mann. 1995 

Permaculture Permanent Publications http://www.permaculture.co.uk/PP/About.html 

Permaculture 

Permaculture 

The Permaculture Booklet: 

South Africa’s first 

grassroots permaculture 

manual 

The SCOPE Activity Book: 

from the Schools and 

Colleges Permaculture 

Programme 

Trees for Africa, Box 2035, Gallo Manor, Gauteng 2052 South Africa. 

(011)-803-9750 fax (011)-803-9604. Support form Eskom Community 

Development Fund. Michelle Nel 

Anna Brazier, 2003. College Press Publishers Box 3041, Harare, 

Zimbabwe. SCOPE Box, CY 301, Causeway, Harare, Zimbabwe. ISBN 

1 77900 463 X 

Out of print, need advocacy to 

modernize with ideintificaiton 

pictures and reprint. 

Practical thought provoking articles 

on organic gardening, sustainable 

agriculture, agroforestry, ecovillages, 

alternative technology, ecoarchitecture 

and building, community 

development and much more, written 

by leading experts, plus useful tips 

from readers. 

Currently being adapted, should be 

ready mid-2006 

Also useful for international settings 

Very applicable to Malawi, but quite 

technically written. 

an independent publisher, was set up 

in 1990. Its mission is to publish 

information which encourages people 

to live more healthy, self-reliant and 

ecologically sound ways of life 

Great little manual covering the 

basics with good drawings. Many 

species also found in Malawi. 

Contact me or WFP for a photocopy. 

Superb tool for anyone working 

toward food and nutrition security in 

school settings. 


Technical 

Topic 

Sustainable 

development 

Trees 

Trees 


Resources 

Footsteps: A quarterly 

newsletter linking 

development workers around 

the world 

How to build a tree nursery 

& raise seedlings in Malawi 

Nkhalango! A Social 

Forestry Model, Experiences 

from Blantyre City Fuel 

wood Projects in Southern 

Malawi 

PO Box 200, Bridgnorth, Shropshire, WV16 4WQ, UK. 

footsteps@tearfund.org , www.tilz.info 


Department of Forestr/EU. Social Forestry Training and Extension and 

Project (SOFTE) 2003. 

Randi Kaarhus, et al. Noragric - Agricultural University of Norway 

Superb for field workers. Free. 

some low input ideas included 

NASFAM KU office has copies and 

likes them 

Most of these references can also be found on the resource lists for organizations or print / electronic materials: 

1 Permaculture Nutrition Training Manual, Kristof & Stacia Nordin, 1999-2005 versions. 2006 draft version. nordin@eomw.net 

2 FAO Training Series, Handbook on Small-scale Freshwater Fish Farming, From Simple methods of Auqaculture CD. Chief, Inland Water Resources and Aquaculture Service 

(FIRI), FAO, Viale delle Terme di Caracalla, 00100 Rome, Italy or e-mail them to jiansan.jia@fao.org. 

3 Extension Aids Branch, Department of Extension and Training, Water Conservation for Everyone Lilongwe, Malawi: JN 12-6000-111-76. Contact MoAIFS, Nutrition 

Extension, Area 4 at Agricultural Communications Branch. 01-755-522 

4 http://www.wagga.nsw.gov.au/home-garden/pdf/Waterwise_Salt_tolerant.pdf 

5 Look in resources for: Ministry of Agriculture, Total Land Care, Land Resource Centre 

6 Renewable Energy Industries Association of Malawi (REIAMA), Area 3 Hashim bldg, Mandala Rd, LL 01-750-551, reiama@sdnp.org.mw. 

7 Agro-In Farming– water resource & irrigation development Area 3. PO Box 1097, LL. 01-758-620 

8 Food Garden Foundation, Johannesburg South Africa 

9 Principles Behind a Kitchen Garden: A resource and training manual Food and Agricultural Organization of the United Nations / Malawi, pilot 2005. Area 13, Box 30750, 

LL3. 01-773-263, fao-mwi@field.fao.org. 

~ The End of the Manual ~ 

Low Input Food & Nutrition Security: Growing & Eating More using Less - December 2005 Page 226 of 226

14 Low Input Manual p 157-226, appendix7 - Never Ending Food

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?