Nutrition
Yam fufu
• Yam fufu can be eaten with any soup
Yam fufu is often prepared in the traditional method by pounding the yam in a mortar into an elastic or desired texture.
Ingredients
-Two tubers of yam
-Four cups of cold water
Method
-Use a knife to peel the yam.
-Cut each tuber into five or six pieces or desirable then split each piece in the middle part.
-Wash the yam pieces thoroughly and place them into a pot.
-Add four cups of cold water to cover the yam pieces and place the pot on fire.
-Bring water to boil over high heat, use a fork to gauge if yam pieces are soft enough to be mashed or until you notice a cloudy look on yam.
-Remove the yam pieces from the pot and place them into a bowl.
-Reserve some of the yam water to use for processer/blender.
-Place the yam pieces into a bowl to cool down
-Wash the mortar and pestle neatly.
-Pound yam in a mortar until the texture is smooth and serve.
-In case one wants to use the blender or food processor (use a spoon and scoop the mashed yam pieces into a blender or processor.
-Add the water you boiled the yam with into a blender or processor.
-Use pulse speed to remove any lumps – avoid puree mixture, use low-speed setting.
-Once the mixture has an elastic texture remove it from the blender and serve with any soup of your choice.
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
