Nutrition
Pinkaso
Pinkaso is a savory snack made from flour, onions, and pepper.
It is usually paired with Hausa koko (millet porridge) but can be equally enjoyed with any other breakfast cereal or beverage of choice.
Ingredients
-100 grams of all-purpose flour
-1 tablespoonful of salt
-2 grams of dry active yeast
-2 grams of baking soda
-10 grams of chopped onion
-5 grams of fresh pepper
-One bottle of 5 litres oil
Preparation
-Place all the dry ingredients into a bowl and mix and wash under running water
– Blend or grind the onion and pepper
-Add the blended mixture to the flour
-Pour flour in a big bowl and add yeast, salt and baking soda
-Mix into a dough and knead to activate the gluten in the dough
-When the gluten has activated, the dough will look stretchy
– Cover the bowl with cling film and place it in a warm place for the dough to rise
-Deep fry by heating the oil until very hot, then reduce heat to medium
-Fry on medium heat. To take portions of the dough, dip your hands in water, and take a small ball of the dough
-Using your thumb and middle finger, create a hole in the ball of dough and gently drop in the oil and fry on medium heat until golden brown and crunchy
-Remove the pinkaso and place it on kitchen towels to absorb some of the oil. Serve pinkaso with your favourite beverage
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
