Nutrition
Corned beef yam balls
Ingredients
-400 grammes of boiled yam
-20grammes of butter
-80 grammes of corned beef
-1 tablespoonful of nutmeg
-2 tablespoonfuls of white pepper
-2 tablespoonfuls of black pepper
-2 cups of spring onions finely chopped
-¼ cup of red onions finely diced
-2 egg yolk
– 3 tablespoonfuls of salt
-Fresh breadcrumbs (made from 6 slices of fresh bread)
-1 egg plus 1 Egg White
-Oil for deep frying
Preparation
-Peel yam and cut into slices.
– Wash yam, add water and a pinch salt and cook.
-Once cooked, drain water from yam. Mash the yams whilst hot.
-Add the butter and mash yams until nice and smooth
-Add the corned beef, nutmeg, white pepper, black pepper, salt to taste, red onion and spring onions.
-Add egg yolk and mix well.
– Form bites size balls using your palms.
-In a separate bowl whisk the egg, include the white from the other egg. For ease of coating the yam ball.
-Blend the fresh bread into fine crumbs. Place the crumbs in a bowl
-Roll each yam balls first in the eggs and then in the breadcrumbs. Ensure that each ball is well coated.
-Place the balls on a tray and cover it to prevent them from drying out.
-Fill a pot with the oil, about two thirds high, enough to cover the balls and heat it up until very hot.
-Fry the yam balls in batches ensuring that there is enough room for each ball. (Fry the balls until golden brown all round.)
-Remove from the oil and drain on kitchen towels. Serve the yam balls warm as a side dish.
By Linda Abrefi Wadie
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
