Nutrition
Peanut butter loaf
• Peanut butter loaf
Ingredients
-½ cup of peanut butter
-2 cups of flour
-1/4 cup of brown sugar
-1/2 tablespoonful of buttermilk
-2 large eggs
-1 tablespoonful of baking soda
-1/4 tablespoonful of salt
-2 tablespoonful of vanilla essence
½ tablespoonful of baking powder
Preparation
-In a large bowl, mix together peanut butter, oil and water until pale and creamy
-Add white and brown sugar, eggs and vanilla essence then mix well.
-Sift in flour bicarbonate of soda, baking powder and salt.
-Add butter and mix gently until the ingredients are well combined.
-Pour the batter (mixture) in baking loaf pan.
-Preheat oven to 180 degrees celcius
-Bake for 40- 45 minutes
Optional frosting
-Optional frosting can be done when the loaf has completely cooled off.
-1/2 cup of peanut butter
-½ cup of icing sugar
-3 tablespoonfuls of milk
Mix all ingredients well and frost the loaf.
Source: Dee’s Kitchen recipe
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
