Nutrition

Tubani

Published

4 years ago

January 14, 2023

WeeklySpectator

• Tubani

Ingredients

-800 grammes of cowpea flour

-6500 millimetre of water

-Banana leaf or corn husk

Preparation

• Mix water with cowpea flour and beat in circu lar motion until

mixture is fluffy

• Wash leaves (some people usually use banana leaf or corn husk) and wrap a small portion of themixture in each

• Boil water on a separate fire

Cooking

• Put (enough) water on fire and cover

• Place some of the (empty) leaves in the sauce pan to form a

base and then again on top to cover the water

• Put the wrapped mixture on the leaves in the boiling water,

cover and steam for about two hours

• Occasionally add hot/boiling water, pouring around the sides

of the saucepan to prevent burning

• Continue to steam until cooked

• Take off fire, unwrap and slice

• Serve hot with tomato sauce or spiced groundnut powder

Source: recipejoint

Nutrition

Wheat ‘angwa mo’ recipe

Published

13 hours 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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