Nutrition
Some natural spices you must use at home
In the midst of the pandemic and other related illnesses one cannot afford to have a weak immune system, eating well balanced food is a sure way to keep the body fit in addition to maintaining and observing safety protocols. Natural spices are enriched with many health benefits and should be constant ingredients in foods to replace artificial spices.
Nutmeg
Nutmeg is a popular spice made from the seeds of Myristicafragrans, a tropical evergreen tree native to Indonesia.
It can be found in whole-seed form but is most often sold as a ground spice.
It has a warm, slightly nutty flavour and is often used in desserts and curries, as well as drinks like mulled wine and chai tea.
Although it’s more commonly used for its flavour than its health benefits, nutmeg contains an impressive array of powerful compounds that may help prevent disease and promote your overall health.
Garlic
Garlic is a plant in the Allium (onion) family. It is closely related to onions, shallots, and leeks.
Each segment of a garlic bulb is called a clove. There are about 10–20 cloves in a single bulb, give or take.
Garlic grows in many parts of the world and is a popular ingredient in cooking, due to its strong smell and delicious taste.
However, throughout ancient history, the main use of garlic was for its health and medicinal properties
Its use was well documented by many major civilisations, including the Egyptians, Babylonians, Greeks, Romans, and Chinese.
Source: www.healthline.com
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
