Nutrition
Mother’s day special meal
Mother’s day is tomorrow and indeed our able mothers’ need to be pampered and celebrated with some delicious meals.
Interestingly, these delicious meals can be either local or continental, with a side fruits or snack.
This week, The Spectator will guide readers in the preparation of assorted fried rice for all mothers.
Ingredients
-2 cups of rice
-6 litres of oil
-10 large shrimps
-3 slices of spring onions
-2 large carrots
-5 large eggs
-1 large green pepper
-1 bottle of soya sauce
-1 pound of chicken
-1 pound of gizzard
– A pack of sausage
– Salt to taste
-2 tablespoonful’s of grinded ginger
-2 tablespoonful’s of grinded garlic
-Seasoning
Preparation
-Wash chicken, gizzard and shrimps and put it on fire
-Add grinded ginger, garlic and salt to it (leave it to cook for some time)
-Put oil on fire to fry chicken, gizzard and shrimps
-Cut spring onions, green pepper and carrots into a clean bowl.
– Put rice on the fire and allow it to cook
-When rice is ready, spread it on a clean bowl to dry so that it will be crispy
-Put two tablespoonful of oil in a pan
-Add two eggs to the oil and stir
-Cut sausages in sizeable shapes and add it to oil and eggs.
-Add vegetables to the eggs and stir continuously
-Add shrimps and gizzard to it
-Add rice and soya sauce to the mixture and stir continuously
-Allow everything in the bowl to mix well and serve
Some vegetables that can be eating raw
-Broccoli
-Cucumber
-Cabbage
-Carrot
-Lettuce
-Celery
-Spinach
-Kale
-Onion
-Garlic
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
