Nutrition
‘Fura’ drink
Ingredients
-2 cups of milled millet
-3 guinea peppers
-3 tablespoonful of chili powder
– 2 tablespoonful of ginger powder
-4 fingers of cloves
-3 black peppercorns
-Salt to taste
Preparation
Put guinea peppers, cloves and black peppercorns in a saucepan.
Blend pepper and cloves
Add the milled millet, ginger powder, salt, chilli powder and mix
Add water in small quantities to form a paste and mould into smooth balls
Cover dough with a cling film and leave in a warm place to ferment overnight
Pour mixture into a saucepan and place on a medium heat
Stir continuously to avoid lumps into a thick paste
Decrease heat to its lowest and steam dough for about 7-10 minutes
Transfer the dough to a bowl and leave to cool down
Once temperature drops, mould into balls
Dust with some millet or corn flour and refrigerate
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
