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Nutrition

Potato curry

Ingredients

  • 2 tablespoonfuls of  vegetable oil
  • 1 medium yellow onion, diced
  • 4 cloves of garlic, minced
  • 4 teaspoonfuls of curry powder
  • 1 ½ teaspoonfuls of paprika
  • 1 teaspoonful of  cayenne
  • 2 teaspoonfuls of  cumin powder
  • ½ teaspoon of allspice
  • 2 teaspoonfuls of  fresh ginger, minced
  • ½ teaspoon of black pepper
  • 2 pounds  potato  peeled and cubed
  • 15 oz chickpeas  
  • 1 cup vegetable broth
  • 1 tablespoonful of  lemon juice
  • 14 oz diced tomatoes
  • 14 oz coconut milk (415 mL), 1 can
  • Rice, cooked, for serving
  • Naan bread, for serving
  • Fresh cilantro, chopped, for garnish

Preparation

-Heat oil in a large pot over medium heat until simmering.

-Add the onion and saute for about three minutes, until translucent.

-Add the garlic and saute for about two  minutes, until fragrant.

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-Add the curry powder, paprika, cayenne, cumin, allspice, ginger, salt, and pepper. Stir and cook for about 2 minutes until the spices are fragrant.

-Add the potatoes and mix well until well-coated in spices.

-Add the chickpeas and stir to incorporate.

-Add the broth, lemon juice, and tomatoes and stir, then pour in the coconut milk and stir to combine.

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-Increase the heat and bring the mixture to a simmer. Once bubbling, reduce the heat to medium and cook for 15-20 minutes, until the potatoes are tender and easily pierced with a fork.

-Serve with cooked rice and naan and garnish with fresh cilantro.

Source:tasty.co/recipe

Health benefits of potatoes

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Potatoes are a versatile root vegetable and a staple food in many households.

They are an underground tuber that grows on the roots of the plant.

Potatoes are relatively cheap, easy to grow and packed with a variety of nutrients.

-Improve Blood Sugar Control

-May improve Digestive Health

-Naturally Gluten-Free

-Potatoes contain antioxidants

-Potatoes can be satiating

-Potatoes contain Glycoalkaloids

-Regulates blood pressure

Helps calm you down

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Improve brain health

Source: food.ndtv.com

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Nutrition

 Benefits of velvet tamarind

Velvet Tamarid
Velvet Tamarid

 VELVET tamarind (dialium guineense) commonly known as ‘icheku’ in igbo, ‘awin’ in yoruba and ‘tsamiyar- kurm’ in hausa, and ‘Yooyi’ in Ghana.

-High Antiox­idant Power: The fruit is a good source of vitamin C and its consump­tion can contribute to satisfying the journal requirement that is 90 to 110 mg.

-Treats Scurvy and Infections: The fruit pulp has high ascor­bic acid content vitamin hence used as a food supplement. The high vitamin C con­tent boosts the immune system and helps the body against infections.

-Healing Wounds: The velvet fruit pulp has interesting content in calcium and magnesium. Calcium participates in ossifica­tion, to the muscular contraction, and to the blood clotting.

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-Repairs blood vessel and fights Anemia: The velvet tamarind fruit pulp is rich in iron. It is indispensable for iron absorption; cloves repair and blood vessel formation via collagen synthesis. The pulp’s iron absorption is more efficient because of the presence of vitamin C.

-Prevention of Hypertension: The val­ues obtained for sodium and potassium of the velvet tamarind fruit pulp were re­spectively Preliminary studies indicate that short-term potassium depletion also elevates bloodpressure in hypertensive pa­tients. Potassium supplementation low­ers blood pressure in hypertensive patients ingesting normal amounts of sodium.

-Reliefs Menstrual Cramp and stops Diar­rhoea: The stem bark extract has significant analgesic property hence, can be used to re­duce menstrual pain. You can take it along with papaya leaf, salt, and water to work effective­ly. It can also stop diarrhea.

-Hemorrhoids (pile): Piles are swollen veins in the anal canal caused by too much pres­sure in the pelvic and rectal areas and while not life-threatening, these veins can be very painful. A study performed on ethanolic leaves extract of velvet tamarind showed it to be beneficial for pile treatment.

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Source: eprojectlibrary.com

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Nutrition

Pinkaso

Pinkaso

Pinkaso is a savory snack made from flour, onions, and pepper.

It is usually paired with Hau­sa koko (millet porridge) but can be equally enjoyed with any other breakfast cereal or beverage of choice.

Ingredients

-100 grams of all-purpose flour

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-1 tablespoonful of salt

-2 grams of dry active yeast

-2 grams of baking soda

-10 grams of chopped onion

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-5 grams of fresh pepper

-One bottle of 5 litres oil

Preparation

-Place all the dry ingredi­ents into a bowl and mix and wash under running water

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– Blend or grind the onion and pepper

-Add the blended mixture to the flour

-Pour flour in a big bowl and add yeast, salt and baking soda

-Mix into a dough and knead to activate the gluten in the dough

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-When the gluten has activat­ed, the dough will look stretchy

– Cover the bowl with cling film and place it in a warm place for the dough to rise

-Deep fry by heating the oil until very hot, then reduce heat to medium

-Fry on medium heat. To take portions of the dough, dip your hands in water, and take a small ball of the dough

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-Using your thumb and mid­dle finger, create a hole in the ball of dough and gently drop in the oil and fry on medium heat until golden brown and crunchy

-Remove the pinkaso and place it on kitchen towels to absorb some of the oil. Serve pinkaso with your favourite beverage

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