Nutrition
Gari Fortor Recipe
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Gari fortor
Ingredients
1 cup of Gari
½ cup of Water
3 medium size Tomatoes
1 large Onions
3 large Carrots
3 Green bell pepper
1 tin of Sardine
½ bottle of cooking oil
Powdered pepper
A pinch of Salt
Preparation
Chop your tomatoes, onions, carrot and green pepper into a plate and set aside.
Pour some cooking oil into a pan on fi re.
First put in your onions, then add the tomatoes. Stir and leave it to cook for a while.
Next, add salt and pepper and then stir.
Add your chopped carrot, green bell pepper, sardine and stir.
Pour gari into a bowl, pour a little water on it to soften it.
Add the gari to the sauce on fire and stir till it mixes well. Your garifortor is ready to serve now.
Health benefits of Gari
Gari is a good source of carbohydrates, protein, vitamins, and minerals. It is also easy to digest and helps in the reduction of the risk of heart disease and diabetes.
The vitamin A and a compound known as bakarotennya contents in gari which helps to improve the health of one’s eyes, prevents poor eyesight and future blindness. Too much
of it can worry your eyes though.
Gari also helps in weight loss and contributes to the maintenance of regular bowel movements as well as prevent constipation.
It contributes to the preservation of the intestinal barrier which in turn helps prevent harmful substances from entering the blood stream.
Ingredients
-2 pounds of goat meat
-3 large tomatoes
-3 large onions
-1 large carrot
-Salt to taste
– ¼ garlic
-4 fresh garden eggs
-Pepper
-2 fresh onions
-4 tablespoonfuls of tomatoe paste
Preparation
– Wash goat meat in clean water and set aside
-Blend ginger, garlic, onion and tomatoes
-In a pot containing the meat, pour the blended mixture and allow it to cook for sometime
-Add the tin tomato paste, salt, with more water, cover and cook for about 10 minutes
-Place carrot, garden eggs, pepper into a clean pot and pour 1 cup of water into the pot and bring to boil
-Blend cooked carrot, garden eggs, pepper and pour it into the meat and add more water
-Allow to boil for about 5 minutes
Ingredients
-4 tablespoons Cowbell milk powder
-2 cups of fresh milk
-1 cup of condensed milk (sweetened)
-2 tablespoons of vanilla custard powder
-1 teaspoon of vanilla essence
-Optional: Sugar (only if you want extra sweetness, since condensed milk is already sweet)
Preparation
-Mix the custard base in a small bowl to dissolve the custard powder in ½ cup of cold milk to make a smooth paste
-Cook the custard, heat the remaining milk in a saucepan
-Stir in the Cowbell milk powder until fully dissolved
-Add the custard paste and cook on low heat, stirring continuously until it thickens slightly
-Remove from heat and stir in the condensed milk
-Add vanilla essence for flavour
-Taste and adjust sweetness if needed
-Let the custard mixture cool to room temperature
-Cover and refrigerate for at least 3–4 hours (overnight is best).
-Pour into a container, and freeze
-Scoop into bowls or cones and enjoy your homemade custard ice cream.
