Nutrition
Gari Fortor Recipe
Gari fortor
Ingredients
1 cup of Gari
½ cup of Water
3 medium size Tomatoes
1 large Onions
3 large Carrots
3 Green bell pepper
1 tin of Sardine
½ bottle of cooking oil
Powdered pepper
A pinch of Salt
Preparation
Chop your tomatoes, onions, carrot and green pepper into a plate and set aside.
Pour some cooking oil into a pan on fi re.
First put in your onions, then add the tomatoes. Stir and leave it to cook for a while.
Next, add salt and pepper and then stir.
Add your chopped carrot, green bell pepper, sardine and stir.
Pour gari into a bowl, pour a little water on it to soften it.
Add the gari to the sauce on fire and stir till it mixes well. Your garifortor is ready to serve now.
Health benefits of Gari
Gari is a good source of carbohydrates, protein, vitamins, and minerals. It is also easy to digest and helps in the reduction of the risk of heart disease and diabetes.
The vitamin A and a compound known as bakarotennya contents in gari which helps to improve the health of one’s eyes, prevents poor eyesight and future blindness. Too much
of it can worry your eyes though.
Gari also helps in weight loss and contributes to the maintenance of regular bowel movements as well as prevent constipation.
It contributes to the preservation of the intestinal barrier which in turn helps prevent harmful substances from entering the blood stream.
Nutrition
Koose (fried cowpea bean cake)
Ingredients
• 300 grams of cowpea (dehusked) flour
• 200 ml of oil (for deep frying)
• 20 grams of ginger
• 10 grams of fresh or dry hot pepper
• 50 grams of onion (optional)
• 2 tablespoonfuls of salt
• 1000 ml water
Preparation
-Wash, peel ginger, hot pepper, onion (Grind or blend)
-Mix water with cowpea flour and beat until mixture is fluffy
-Add ground spices (ginger, hot pepper and onion) and salt to cowpea flour in bits and continue to beat
-Add water and stir to mix evenly and to obtain a soft dropping consistency cooking
-Put oil on fire and add chopped onions
-Drop mixture by spoonfuls in the hot oil and fry, turning occasionally until golden brown (frying may take about three minutes)
– Take the cakes from hot oil, drain in a colander and place on kitchen paper to extract excess oil
• Serve hot with corn, millet or sorghum porridge or alone as a snack
By Linda Abrefi Wadie
Nutrition
Benefits of millet
– High nutritional value: Millets are a rich source of nutrients, including protein, fibre, and micronutrients like magnesium, potassium, and zinc.
It also has a low glycemic index. This makes it an ideal food for people with diabetes or anyone looking to maintain stable blood sugar levels.
– Gluten free: Millet is naturally gluten-free, making it an excellent choice for those with celiac disease or gluten intolerance. It’s also a great alternative to wheat for people looking to reduce their gluten intake.
-Promotes digestive health – The high fibre content in millet makes it an excellent food for promoting digestive health. It can help to prevent constipation and reduce the risk of colon cancer.
-Aids weight loss – Millets have a low calorie count, and they are an excellent food product for weight loss. They help to maintain energy levels throughout the day, preventing the need for constant snacking and overeating. Millets also keep you satiated for longer than other carbohydrates, as they take time to get digested and absorbed into your body.
-Keeps blood sugar levels low – Millets have a low glycaemic index, which makes them an excellent food for regulating blood sugar levels. Consuming millets regularly can lower your risk of developing diabetes.
-Boosts Immunity – Millets provide a great source of protein and can help develop and strengthen your immunity. A stronger immune system means fewer chances of you catching diseases.
-Reduces cardiovascular risks – The essential fats found in millets provide our bodies with good fats which prevent excess fat storage, effectively lowering the risk of high cholesterol, strokes, and other heart complaints. The potassium content in millets regulates your blood pressure and optimises your circulatory system.
-Prevents asthma – The magnesium content in millets can reduce the frequency and severity of migraines and asthma complaints. Unlike wheat, they do not contain the allergens that lead to asthma and wheezing.
-Helps your digestion – Millets are a rich fibre source that benefits digestion by alleviating bloating, gas, cramping, and constipation. Good digestion keeps issues like gastric/colon cancer and kidney/liver complaints away.
-Acts as an antioxidant – Millets help the body detox because of their antioxidant properties. Quercetin, curcumin, ellagic acid, and other valuable catechins flush out toxins from your body and neutralise the enzymatic actions of your organs.
Source: wafflemill.com
