Nutrition
Gari Fortor Recipe
Gari fortor
Ingredients
1 cup of Gari
½ cup of Water
3 medium size Tomatoes
1 large Onions
3 large Carrots
3 Green bell pepper
1 tin of Sardine
½ bottle of cooking oil
Powdered pepper
A pinch of Salt
Preparation
Chop your tomatoes, onions, carrot and green pepper into a plate and set aside.
Pour some cooking oil into a pan on fi re.
First put in your onions, then add the tomatoes. Stir and leave it to cook for a while.
Next, add salt and pepper and then stir.
Add your chopped carrot, green bell pepper, sardine and stir.
Pour gari into a bowl, pour a little water on it to soften it.
Add the gari to the sauce on fire and stir till it mixes well. Your garifortor is ready to serve now.
Health benefits of Gari
Gari is a good source of carbohydrates, protein, vitamins, and minerals. It is also easy to digest and helps in the reduction of the risk of heart disease and diabetes.
The vitamin A and a compound known as bakarotennya contents in gari which helps to improve the health of one’s eyes, prevents poor eyesight and future blindness. Too much
of it can worry your eyes though.
Gari also helps in weight loss and contributes to the maintenance of regular bowel movements as well as prevent constipation.
It contributes to the preservation of the intestinal barrier which in turn helps prevent harmful substances from entering the blood stream.
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.
SKIP THE QUEUE, TAP THE NEWS
You can now read the Ghanaian Times and The Spectator newspapers from the comfort of your device via TimesNewsPlus.
Join our WhatsApp Channel: https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
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
