Nutrition
Cow feet stew recipe
Stew made with cowfeet
INGREDIENTS
• 2 kilogrammes of cow feet
• 2 large onions
• 1 large garlic
• 1 large ginger
• Pepper
• 1 small sachet of tomato paste
• Any other seasoning of your choice.
• One bottle of cooking oil
Preparation
-Wash the cow feet and place them in a saucepan, add enough water to it.
-Add salt and cook on medium heat for an hour.
-Reduce fire when it begins to become a bit soft and add the blended garlic, ginger and curry powder. Let it cook for some time.
-Using a sifter, drain the liquid from the stock. Add the drained ginger and garlic after a while and in another saucepan heat oil and sauté your onions until they become translucent.
-Add blended pepper, garlic and ginger, and let it cook very well.
-After a while add your tomato paste and cook for some minutes, stirring occasionally to ensure that it does not get burnt.
-Allow to cook for some time, add in your meat and then the stock to cook the meat very well.
-Add salt after draining the liquid, delicious cow feet stew is ready to be served with your favourite meals.
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
