Banku and Okro stew

Ingredients

Banku

-3 cups of corn dough

-2 cups of cassava dough

Salt to taste

Okro Stew

-3 cups of chopped okro

-2 cups garden eggs (chopped)-optional

Palm oil

– Momoni (Salted fish) -optional

-4 medium pieces of smoked salmon

-2 large smoked cowhide/wele

4 large crabs

2 large onions

4 medium sized tomatoes (chopped) – optional

Pepper, ginger, garlic and onion mix (blended together)

Salt to taste

Preparation

Banku

-Three parts of corn dough with two part cassava dough.

-Add some water until the mixture is slightly thick.

-Put it on high heat until the mixture starts to boil and thickens.

-Take a spatula and knead the mixture until the texture is evenly distributed.

-Keep kneading to prevent the dough from forming little hard lumps.

-When your banku is ready, roll into balls and wrap with rubber. Keep them in an air tight container to keep them warm and fresh.

Note: You can test if your banku is ready by putting a little water in the palm of your hand and touch the banku. If it does not stick to your palm it’s ready.

OKRO STEW

-Heat palm oil in a pan and add your sliced onions and momoni. Stir until onions are slightly brown.

-Add pepper and blended ginger, garlic and onion. Allow to simmer.

-Take a clean pan and put in your chopped okro, add water and cook for about eight minutes.

-Check on your simmering sauce and add tomatoes and garden eggs, if you opted for it.

-Add your smoked salmon, cooked wele (it must be precooked to soften it) and crabs. Allow to simmer for 10 minutes.

-Pour in your cooked okro and stir to mix evenly. Add salt to taste. Allow to simmer on low heat for 5 minutes.

-Okro stew is ready. It can be enjoyed with rice or kenkey. But best served with banku.

Benefits of millet

Millet

-Millet contains a lot of nutrients and fibre that boosts metabolism, augment heart health, control blood pressure and diabetes and promote weight loss. Thus, they are a healthy addition to the meal plan.

-Regulates blood glucose levels

Millets, when compared to wheat and maize, are high on nutrients, gluten-free and have a low glycemic index. The presence of a high amount of dietary fibre, proteins with all essential amino acids, vitamins, and minerals helps in stabilizing the blood sugar levels.

-Helps in weight loss

Millets are boon for all weight watchers who wants to shed those extra kilos. Including millets in the regular regimen like millet flour or having millets for breakfast can remarkably help in lowering the BMI of obese people.

-Good for heart

Millets are loaded with an impressive profile of antioxidants that include beta-glucans, flavonoids, anthocyanidins, tannins, lignans, and policosanols. These antioxidants play a crucial role in lowering LDL cholesterol, total cholesterol and helps to maintain the blood vessels healthy and clears off the clots, thereby lowering the risk of heart disease, and stroke.

-Battles cancer cells

Millet such as foxtail and proso varieties are `proven by research to be effective in inhibiting the growth of cancerous cells in various tissues.

-Promotes digestion

The presence of a good amount of dietary fibre in millets works well to improve the digestive system function. It combats constipation, flatulence, bloating, cramping, regularizes the bowel function and improves the overall health of other vital organs like liver, kidney and boosts the immune system.

Source: www.netmeds.