Nutrition
Kaaklo
•Kaklo
Ingredients:
• 2 ripe plantains
• 1 cup corn flour (preferably white corn flour)
• 1/4 teaspoonful of salt
• One large ginger (blended)
• Three teaspoonful of powdered pepper
• Vegetable oil for frying
Preparation:
1. Peel the ripe plantains and cut them into chunks.
2. Mash/blend until smooth.
3. Transfer the mashed plantains to a mixing bowl.
4. Add corn flour, ginger, pepper, and salt to the bowl with the blended plantain.
5. Mix well until all the ingredients are thoroughly combined and you have a smooth batter. The consistency should be thick but pourable.
6. Heat vegetable oil in a deep frying pan or pot to medium-high heat.
7. Carefully pour spoonfuls of the batter into the hot oil, shaping them into small round pancakes.
8. Fry until golden brown on both sides, flipping them to ensure even cooking. This may take about 3-4 minutes per side.
9. Once cooked, remove the Kaaklo from the oil using a slotted spoon and place on a paper towel-lined plate to drain excess oil.
10. Allow the Kaaklo to cool slightly before serving.
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
