Nutrition
Palava sauce and plantain
Ingredients
-Cocoyam leaves (Nkontomire)
-Palm oil
-Ripped Plantain
-2 Large smoked salmon
-1 cowhide (wele)
-1 cup of Egusi
– Momoni
-3 fresh eggs
-2 large onions
-2 large tomatoes
-Pepper
-Ginger
-Garlic
Method
-Wash cocoyam leaves thoroughly under running water
-Cut cocoyam leaves into stripes and wash for the second time
-Blend tomatoes, onion, pepper, ginger, and garlic together
-Put sauce pan on fire and heat palm oil
-Add blended ingredients and allow to cook for about 5 minutes
– Wash salmon, wele and cut into cubes and add to stew
-Add salt
-Add eggs to egusi in a bowl to form paste and add it to stew
-Add to stew and allow to simmer for seven minutes
-Add cocoyam leaves to stew and allow it to cook for sometime
-Wash, peel plantain and cut into shapes
-Cook for some time (Pour water out and serve with stew)
By Linda Abrefi Wadie
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
