Nutrition

Plantain bread

Published

4 years ago

April 23, 2022

This Plantain bread is really tasty, inexpensive and so easy to make. Plantain bread is an easy recipe that uses normal ingredients, quick to prepare, and turns out great every time.

Ingredients

2 cups of flour

1 tablespoonful of salt

3/4 cup of sugar

8 table spoonfuls of 113grammes butter

2 table spoonfuls of baking powder

2 overripe plantain

1/4 cup of yoghurt

2 eggs

3 tablespoonfuls of milk

1 tablespoonful of vanilla extract

Method

Preheat the Oven to 350°F then grease and flour the baking pan and set aside.

Combine the flour, salt, and baking powder.

Whisk, mash or blend the plantain till fairly smooth.

Use a hand whisk to cream the butter and sugar for two to three minutes. Add the eggs one at a time and cream together until just combined. Add the Yoghurt and vanilla and whisk together.

Mix the mashed plantains with the whisked butter mixture then add the mixture to the dry ingredients (flour, salt, and baking powder). Fold a couple of times until well mixed. (don’t over mix).

Stir in the milk and mix till combined.

Pour the batter into the prepared baking pan. Smooth out the surface of the batter and bake for 50 minutes to one hr or till a tester or toothpick inserted into the middle of the cake comes out clean.

Source: www.pulse.com.gh

Nutrition

Wheat ‘angwa mo’ recipe

Published

1 day ago

October 17, 2026

WeeklySpectator

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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