Nutrition
Ofam (ripe plantain loaf)
Ofam
Ingredients
-1kilogramme of over-riped plantains
-3 fresh chillies to taste
-1 onion, finely grated
-3 tablespoonfuls freshly-grated ginger
-250millimetres good-quality palm oil
-80grammesof plain flour (either ground maize, rice flour or wheat flour)
-2 tablespoonfulsof salt to taste
Method
-Peel the plantains and mash until smooth.
-Place the mashed plantains in a large mixing bowl and add the grated onions.
-Remove seedsfrom the chillies, chop and pound to a paste andaddto the plantain and onion mix.
-Season to taste with salt and mix the ingredients together.
-Now add 50grammes of the flour and stir to make it thicker
-Stir in 200millimetres of the palm oil.
-Stir the batter well to mix the ingredients, and then set aside for 25 minutes.
-Use the remaining red palm oil to grease a cake tin.
-Pour the plantain dough into the cake tin and transfer to an oven pre- heated to 170° Degrees Celsius.
-Bake for about 30 minutes, or until lightly browned on top and cooked through.
-Allow to cool in the tin for 20 minutes.
-Turn out onto a wire rack to cool completely.
Ofam can be served warm or cold and should be accompanied by roasted peanuts.
Serve as a dessert or as a snack.
Source: celnet
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
