Nutrition
Health benefits of black-eyed beans
Black-eyed beans
Black-eyed peas are leguminous crops that contain many nutrients, including vitamin A, folate, and manganese. They contain high amounts of fibre, which can aid digestion and feed beneficial gut bacteria.
-Aids digestion
Black-eyed peas can help improve digestion for some people due to their fibre content, which can help promote regular bowel movements.
This may be particularly helpful for those who experience occasional constipation. Black-eyed peas contain prebiotic fibre which feeds the beneficial bacteria in the digestive tract.
However, it is worth noting that for some people with digestive conditions, the high amount of fibre in black-eyed peas may be problematic.
-Lowers blood pressure and inflammation
Black-eyed peas’ closest relative, cowpeas, lowers the risk of diabetes, reducesinflammation levels and stabilisesblood pressure.
-Helps maintain a healthy weight
Black-eyed peas are a rich source of complex carbohydrates, which take longer to digest than simple carbohydrates. As a result, people who eat them may feel fuller for longer, which may help with reaching a moderate weight.
-Lowers cholesterol
Regular consumption of legumes can help lower low-density lipoprotein (LDL) or “bad” cholesterol. Lowering high cholesterol can reduce the risk of heart disease.
Additionally, a 2017 reviewTrusted Source found that a diet generally rich in fibre may reduce the risk of coronary heart diseases.
-Supports eye and skin health
Black-eyed peas contain an impressive amount of beta carotene, which the body converts to vitamin A. In one serving alone, black-eyed peas meet a quarter of an adult’s daily vitamin A needs.
Vitamin A helps maintain healthy eyes and skin, protecting and lubricating the mucous.
Source; Recipejoint
Nutrition
Benefits of shrimps
-High in protein:
Shrimp is a lean protein source, providing essential amino acids for muscle building and repair.
– Low in calories:
Due to its low calorie content, shrimp can be incorporated into weight loss diets.
– Omega-3 fatty acids:
These healthy fats in shrimp can improve heart health by lowering bad cholesterol levels.
– Antioxidants
This pigment found in shrimp is a powerful antioxidant that may help protect cells from damage and potentially reduce inflammation.
-Essential minerals:
Shrimp provides important minerals like selenium, zinc, iodine, and vitamin B12 which are crucial for immune function, thyroid health, and cognitive function.
– Bone health:
The calcium and vitamin D content in shrimp can contribute to maintaining strong bones.
Potential cancer prevention:
Some studies suggest that the antioxidants in shrimp may have anti-cancer properties.
Source;foods.com
Nutrition
Shito
Shito is a Ghanaian hot pepper sauce, made with ingredients like dried chili peppers, dried fish, ginger, and oil, and is used in various dishes, especially rice-based meals and swallows.
Ingredients
-5 litre of oil
-70 grams of fresh onion
-100 grams of tomato paste
– 40 grams of powdered pepper
– 30 grams of ginger
– 30 grams of fish powder
– 10 grams of powdered garlic
-30 grams of powdered shrimps
-30 grams of powdered herrings
– 5 tablespoonfuls of salt to taste
Preparation
-Pound or blend dry hot pepper together with fresh ginger
– Pound or blend dried shrimps and dried herrings
-Grind onion, garlic and hot pepper
-Heat oil
-Add grinded or blended onions, garlic and pepper.
– Allow it cook for a while.
– Add powered shrimps and powered dried herrings to it.
– Cover and allow to cook further until all water has evaporated
– Add pounded hot pepper, stir, cover and allow to cook
– Add fish powder and continue stirring to avoid burning
– Cook until sauce is dark brown in colour
-Take off the heat and serve with rice, waakye, gari, jollof etc
By Linda Abrefi Wadie
