Nutrition
Guinea fowl stew
Guinea fowl stew
Ingredients
-5 kilos of Guinea fowl
– Vegetable oil
-Salt
-3 tablespoonful of salt
-Ginger
-Garlic
-One small tomato paste
-10 large tomatoes
Preparation
-Wash Guinea fowl and put in a saucepan
-Add blended ginger, garlic and onion
-Add salt to taste
-Cook until it becomes soft and set aside
-Heat oil in a large saucepan
-Put cooked Guinea fowl in oil
-Fry until it turns golden-brown and set aside
-Put sliced onion in oil
-Add blended onion, ginger and garlic. Stir and cook until ready.
-Add tomato paste and cook for a while and add blended tomatoes
-When it is well cooked, add preferred spices to your taste
-Add salt to taste
-Put fried Guinea fowl in stew and cover it to simmer
-Add sliced onion to the stew until it becomes translucent
-Serve with boiled rice, boiled yam or any accompaniment you prefer and enjoy.
Health benefits of guinea fowl
High in protein
-Guinea fowl meat is high in protein, a vital part of a human’s diet. Protein is utilised to strengthen and maintain muscles.
Low in fat and cholesterol
Guinea fowl is a lean protein, meaning it is low in fat and cholesterol. According to sources, Guinea fowl meat has about three percent fat, which is lower than chicken meat, which has about 11 percent fat. Therefore, Guinea fowl meat is much leaner.
Good source of vitamins and minerals
Guinea fowl meat includes many different vitamins and minerals. Everyone needs vitamins and minerals to survive, as they are responsible for most of our bodily functions.
By Elizabeth Agyeibea Ackon
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
