Nutrition
Some Nutritional benefits of prawns
• Fried prawn
A useful source of vitamins
Prawns are a useful source of the B group of vitamins, including B12 and folate. These vitamins play an important role in energy production and replenishing red blood cells.
Prawns provide about 22 times the vitamin E levels of either chicken or beef. This fat-soluble vitamin acts as an antioxidant and may be protective against heart diseases and cancer.
A source of important trace minerals
Prawns are a useful source of some hard-to-get trace minerals, such as iodine, zinc and selenium. We need iodine to support the correct function of the thyroid gland, while zinc and selenium support the immune system.
A source of protective antioxidants
Prawns have a pink hue thanks to a compound called astaxanthin which is obtained through the algae that prawns eat. This compound has anti-inflammatory properties which may reduce the risk of some chronic diseases such as heart diseases and cancer, and is beneficial for skin health.
May support weight loss
Shellfish such as prawns is an excellent source of easily digestible, high-quality protein. It’s low in calories and fat and may be a useful inclusion in a weight loss plan.
Constitutes one of the recommended two portions of seafood
A healthy balanced diet should include at least two portions of fish or seafood per week, and one portion should be an oily variety of fish. Shellfish, such as prawns, constitutes one of these recommended portions.
Source: bbcgoodfood.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
