Nutrition
Benefits of eating fresh fish
Improves brain health
Fish are rich in a type of fat known as omega-3 fatty acids. These fats are important for maintaining brain health. Having a low blood level of omega-3 fatty acids has been connected to accelerate brain aging, including symptoms like memory loss and cognitive impairment. These low levels of omega fatty acids have been linked to brain shrinkage during aging.
– Lower risk of heart disease
Omega-3 fatty acids have also been connected to a lower risk of heart disease. Omega-3 fatty acids appear to be connected to preventing and reducing coronary heart disease when consumed regularly. These fatty acids minimise coronary plaque, lower triglyceride levels, and can even help reduce blood pressure.
– Fish is high in protein and low in fat
Fish provides protein to the body. While having less “bad” fat content than other protein options, like red meat. For this reason and others, fish is an important part of the Mediterranean diet, which studies have shown is the best diet for heart health.
– Fish is full of vitamins and minerals
Eating fish provides us with important B vitamins, vitamin E, vitamin A and vitamin D, plus minerals like calcium, zinc, phosphorus, magnesium, iron, copper, potassium and selenium.
– Promotes baby’s brain development during pregnancy
The omega-3 fatty acid DHA is an important building block of the brain, eyes and nerves for babies growing in the womb. Once they’re born, babies receive DHA and other essential nutrients for growth from breast milk, as long as their mothers continue to eat fish.
Studies show children benefit developmentally in this way when their moms eat about 2-3 servings of fish per week during pregnancy and while breastfeeding (with a serving being a four-ounce portion).
Source:healthpartners.com
Ingredients
-Oil
-1 large onion
-2 cups of rice
-Salt
-2 cups of wheat
Preparation
-In a medium saucepan, heat oil over medium-low heat
-Add the onion and cook, stirring frequently, until soft and turns golden brown
-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant
-Add water and salt and allow to boil.
– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.
-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.
-When the rice/wheat is ready, take it off the fire and serve hot
Benefits of wheat
–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.
-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.
-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.
-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.
– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.
–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.
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Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
