Nutrition
Sobolo
Sobolo, also known as hibiscus tea, is a popular and refreshing drink found in parts of Africa, particularly in Ghana.
Ingredients:
2 cups of dried hibiscus flowers
8 cups of water
1 cup of sugar (adjust to taste)
Ginger (a medium-sized piece), grated
Optional: Pineapple juice, lemon juice, or mint leaves for extra flavour
Preparation:
-Boil water in a large bowl.
-Once the water is boiling, add the dried hibiscus flowers and grated ginger.
-Also, add the peels of the pineapple and lemon to the boiling mixture to give it a strong scent and flavour.
-Reduce the heat and let it simmer for about 20-30 minutes. The longer it simmers, the stronger the flavour.
-After simmering, turn off the heat
and strain the mixture to remove the flowers, peels, and ginger.
-While the liquid is still hot, add sugar to your taste and stir until it’s completely dissolved.
-If you want to add more flavours, now is the time to add pineapple juice, lemon juice, or mint leaves. This step is optional but can enhance the taste.
– Let the sobolo cool down to room temperature. Once cooled, you can refrigerate it until it’s chilled.
-Serve the sobolo chilled. You can garnish it with lemon slices or mint leaves for a refreshing and appealing look.
– Boil about a cup of water and dissolve your sugar in it to make a concentrated syrup and pour in your sobolo. This method works better than adding sugar directly.
Enjoy your homemade Sobolo, a perfect drink for any occasion!
Source: Pulse.com
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
Nutrition
Millet flour porridge
Millet porridge, is commonly consumed as a breakfast meal. It can also be taken late in the afternoon as snack. It is called Hausa koko in areas where it was introduced by Hausa-speaking people.
Ingredients
– 100 grams of millet flour
-Water
-5 cloves
-Ginger
Preparation
• Mix millet flour with enough water to form a dough
• Leave dough to ferment (preferably overnight)
• Mix dough with enough water and sieve for cooking
• Allow mixture to boil for some time.
• Add sieved mixture to boiled water and stir vigorously to avoid formation of lumps
• Allow it to boil until it is cooked and served hot.
