Nutrition
Tuo Zaafi
Tuo Zaafi
Ingredients
● Ayoyo leaves
● Saltpetre (Potassium nitrate)
● 3 tablespoonfuls of powdered fish
● Half cup of powdered okro
● Dawadawa
● Pepper
● Two large onions
● Two tablespoonfuls of fish seasoning
● Three tablespoonfuls of all-purpose
spices
●One kilogram of meat (Beef)
● Palm oil
● 3 large tomatoes
● Two large salmon
● Herrings
● One cup of cassava flour
● Two cups of corn flour
Preparation
-Chop the ayoyo leaves into smaller sizes.
-Boil water, add chopped onion, powdered
fish, powdered okro and dawadawa
-After five minutes, add ayoyo leaves and
saltpeter.
-Don’t cover, stir continuously until ingredients become soft.
-Add salt and seasoning. Allow to simmer for three minutes and soup is ready.
-Cut meat into desirable sizes. Wash and put meat in big saucepan over moderate heat.
-Blend onion, ginger, garlic and add to meat.
-Add salt and seasoning and cover meat to steam for five- 10 minutes.
-Heat pan over medium high heat until hot and then add olive oil.
-Add the chicken.
-Fry until browned and flip.
-Add chopped onion and garlic and sauce until tender and start to turn brown.
-Add grinded pepper, tomato puree and stir intermittently.
-Wash salmon, herrings and add to stew.
-After 6-10 minutes, add spices and allow to cook.
-Taste for salt and add some chopped onions.
-Finally add fried meat and allow to simmer for three minutes.
-Fetch some corn flour and add cold water. Mix thoroughly to form a solution.
-Boil enough water and add corn flour to cook for five-10 minutes.
-Fetch some of the solution into a separate bowl.
-Mix dry corn dough and cassava dough and add mixture bit by bit to the boiling corn dough and stir thoroughly to prevent any lumps.
-Add the corn dough solution you fetched aside to the Tuo Zaafi to make it soft and stir.
-After 15-20 minutes of stirring the Tuo Zaafi, you turn off the heat.
-Serve Tuo Zaafi with stew and soup.
Nutrition
Benefits of eating vegetables
Eating vegetables offers numerous health benefits. It includes
– Treatment and prevention of cancer
-Boost immune system
-Promotes healthy skin
-It controls weight management
-Vegetables lowers risk for chronic disease
-Vegetables are good for the heart
-Cholesterol controller
-Regulates high blood pressure
-Prevents hair fall
-Prevents cardiac issues
Source: healthnews.com
Nutrition
Mother’s day special meal
Mother’s day is tomorrow and indeed our able mothers’ need to be pampered and celebrated with some delicious meals.
Interestingly, these delicious meals can be either local or continental, with a side fruits or snack.
This week, The Spectator will guide readers in the preparation of assorted fried rice for all mothers.
Ingredients
-2 cups of rice
-6 litres of oil
-10 large shrimps
-3 slices of spring onions
-2 large carrots
-5 large eggs
-1 large green pepper
-1 bottle of soya sauce
-1 pound of chicken
-1 pound of gizzard
– A pack of sausage
– Salt to taste
-2 tablespoonful’s of grinded ginger
-2 tablespoonful’s of grinded garlic
-Seasoning
Preparation
-Wash chicken, gizzard and shrimps and put it on fire
-Add grinded ginger, garlic and salt to it (leave it to cook for some time)
-Put oil on fire to fry chicken, gizzard and shrimps
-Cut spring onions, green pepper and carrots into a clean bowl.
– Put rice on the fire and allow it to cook
-When rice is ready, spread it on a clean bowl to dry so that it will be crispy
-Put two tablespoonful of oil in a pan
-Add two eggs to the oil and stir
-Cut sausages in sizeable shapes and add it to oil and eggs.
-Add vegetables to the eggs and stir continuously
-Add shrimps and gizzard to it
-Add rice and soya sauce to the mixture and stir continuously
-Allow everything in the bowl to mix well and serve
Some vegetables that can be eating raw
-Broccoli
-Cucumber
-Cabbage
-Carrot
-Lettuce
-Celery
-Spinach
-Kale
-Onion
-Garlic
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