Nutrition
Chilli crab
Crab is one of the most popular seafood delicacies with a lot of nutritional benefits. It boost the immune system, increase cognition and protect the heart.
Ingredients
-1 whole cooked crab
-2 tablespoonful of olive oil
-3 garlic cloves, very finely chopped
-1 ginger, very finely chopped
-3 red chillies, 2 very finely chopped, 1 sliced
-4 tablespoonfuls of tomato ketchup
-2 tablespoonfuls of soy sauce
-Handful coriander leaves, roughly chopped
-2 spring onions, sliced
Preparation
-Remove the claws and shell of crabs. Then cut the body into four pieces and crack the claws and the legs.
-Marinate the crab with onion, ginger, and seasonings.
-Heat the oil and sizzle the garlic, ginger and chopped chilies for one minutes or until fragrant.
-Add the ketchup, soy, and 100ml water, and stir to combine
-Add the crab, turn up the heat and stir-fry for three-five minutes
-Spice your food with the coriander leaves, spring onions, and sliced chili.
-Arrange the crab on a serving dish, pour the sauce from the pan and serve with rice or fried yam. -Pulse.gh
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
