Nutrition
Health benefits of fish
Fish is one of the most beneficial protein sources for diet. It is filled with essential nutrients, like omega-3 fatty acids, and is a great source of protein to keep your body lean and muscles strong.
-Lowers risk of heart disease
According to review, fish consumption is associated with a lower risk of fatal and total coronary heart disease. Fish is high in heart-healthy omega-3 fatty acids which can reduce inflammation, help protect your heart, and stave off chronic disease.
-Great source of vitamin D
Fish are high in vitamin D, and are considered one of the best dietary sources for this essential nutrient.
-Lowers cholesterol
Another way that fish helps your brain health is by decreasing the risk of strokes. High omega-3 fatty acid content in fish also helped lower risk of strokes in subjects of the study.
-Speeds up metabolism
Omega-3 fatty acids, which are abundant in fish, have a positive effect on your metabolism. Study noted that this healthy fat boosted resting and exercise metabolic rates, as well as fat oxidation, in older women.
-Helps treat liver disease
Omega-3 fatty acids found in fish have also been shown to help treat liver disease. Omega-3 helps break down triglycerides and fatty acids in the liver, lowering the risk of fatty liver disease.
Source: eatthis.com
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
