Nutrition
Home-made tomato puree
Tomatoe Puree
Tomato is an ingredient often used in our homes. When tomato is in season, it is advisable to make a puree with it.
This can be made in bulk and kept in the freezer for future use.
Ingredients:
One bucket of tomatoes
3 large onions
Preparation
-Wash tomatoes, cut and put in a bowl.
-Peel onions and cut them into chunks.
-Add onions to the diced tomatoes.
-Blend together into a puree.
-Transfer the puree into a large pot. If you do not have a large potcook in small portions.
-Cook on a medium heat for an hour and 30 minutes.
-Stir occasionally for every 10 to 15 minutes to make sure the bottom does not stick and burn.
-After that, turn the heat off and let the puree cool.
-Put in small bowls and store in a freezer. It can be kept in the freezer for up to six months or more. It is perfect for a busy family.
Benefits of tomato
• Helps protect brain health.
• Helps combat metabolic syndrome.
• Protects heart health.
• Helps prevent constipation.
• Helps prevent Type 2 diabetes.
• Reduces cancer risk.
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
