Nutrition

Coconut rock buns

Published

4 years ago

August 13, 2022

WeeklySpectator

• Coconut rock buns

Ingredients

2 cups of plain flour

1/2 cup of desiccated coconut

1/4 cup of sugar

1/2 cup butter/margarine

2 eggs

1/2 cup of milk

1/2 cup of raisins

1 table spoonful of vanilla essence

2 tablespoonful of baking powder

1/4 table spoonful of salt

1/2 tablespoonful of cinnamon

Preparation

-Preheat the oven to 180 Degrees Celsius.

– In a large bowl add flour, coconut, sugar, baking powder, cinnamon and salt . then whisk well.

– Add butter then rub it with your fingers until you get a crumbly mixture. Add the raisins and mix.

-Add vanilla, eggs and milk and mix until a dough is formed.

– Use a tablespoon to scoop out the dough. Place the dough balls in a prepared baking tray.

-Bake in a preheated oven for 30 minutes or until golden brown.

Source: Pulse.comgh.

Nutrition

Wheat ‘angwa mo’ recipe

Published

1 day ago

October 17, 2026

WeeklySpectator

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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