Nutrition
Yam fufu
• Yam fufu can be eaten with any soup
Yam fufu is often prepared in the traditional method by pounding the yam in a mortar into an elastic or desired texture.
Ingredients
-Two tubers of yam
-Four cups of cold water
Method
-Use a knife to peel the yam.
-Cut each tuber into five or six pieces or desirable then split each piece in the middle part.
-Wash the yam pieces thoroughly and place them into a pot.
-Add four cups of cold water to cover the yam pieces and place the pot on fire.
-Bring water to boil over high heat, use a fork to gauge if yam pieces are soft enough to be mashed or until you notice a cloudy look on yam.
-Remove the yam pieces from the pot and place them into a bowl.
-Reserve some of the yam water to use for processer/blender.
-Place the yam pieces into a bowl to cool down
-Wash the mortar and pestle neatly.
-Pound yam in a mortar until the texture is smooth and serve.
-In case one wants to use the blender or food processor (use a spoon and scoop the mashed yam pieces into a blender or processor.
-Add the water you boiled the yam with into a blender or processor.
-Use pulse speed to remove any lumps – avoid puree mixture, use low-speed setting.
-Once the mixture has an elastic texture remove it from the blender and serve with any soup of your choice.
Nutrition
Benefits of mango
Mangoes offer numerous health benefits, including boosting immunity, supporting heart health, aiding digestion, and providing antioxidants and essential nutrients.
Below are some of the health benefits that comes with eating mango
-It improves digestion
-Prevents gastritis
Helps in controlling blood sugar
-It reduces inflammation
-It helps in combating free radicals
-It fights cancer
-Offers protection against cardiovascular disease
-It helps to strengthen the immune system.
Source: health.com
Nutrition
Pancakes
Ingredients
-One cup of flour
-5 eggs
-One tin of milk
– Half cup of sugar
-1 tablespoonful of vanilla
-1 litre of oil
Preparation
– Pour flour and eggs in a bowl. ( break the eggs and beat until it is very smooth).
– Mix till there are little or no lumps.
– Add milk, salt and sugar, stir well.
– Set the frying pan to medium heat and add very little of the vegetable oil.
– Pour some of the pancake into the heated oil.
– Use a spatula and cook for another 2 minutes until it turns golden brown.
By Linda Abrefi Wadie
