Nutrition
Homemade white yam ice cream
Ingredients (serves about 6)
- 2 cups yam (peeled, chopped, and boiled until soft)
- 1 cup evaporated milk (or fresh milk)
- ½ cup condensed milk (for sweetness) – or replace with ½ cup sugar
- 1 teaspoonful of vanilla essence
- ½ teaspoonful of nutmeg (optional)
- A pinch of salt
Method
- Wash, peel yam and chop into cubes.
- Boil in water with a pinch of salt until very soft.
- Drain and let it cool slightly.
- In a blender, add the boiled yam, evaporated milk, condensed milk (or sugar), vanilla essence, and nutmeg.
- Blend until it becomes very smooth and creamy.
- Taste the mixture and adjust sweetness if needed (add a little more sugar or condensed milk).
- Pour the mixture into a clean bowl or container.
- Cover and place in a freezer.
- Every 30–40 minutes, take it out and stir with a fork or whisk to break ice crystals (repeat 3–4 times for creaminess).
- Freeze until firm (about 4–6 hours).
- Serve.
- Scoop into bowls or cones.
- Garnish with groundnut, chocolate syrup, or fruit if you like.
By Sarah Kwakye
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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
