Recipe For Both The Healthy And The Malnourished:Beans And Yam Porridge

BEANS and yam porridge is a Nigerian recipe, it is common among the Yoruba people in Nigeria. No one who has eaten beans and yam pottage with any type of juice or water can say he left the table hungry because of the filling and high nutrient content of the dish. It is a good source of protein, vitamins B1, B6, C, folate, iron, carbohydrates, calcium, magnesium, manganese, phosphorus, potassium and zinc. Beans is a healthy option for many health-conscious people to meat as it is rich in many vital nutrients that are considered essential for the proper growth, health and metabolism of the body.Many public health organizations, including the American Diabetes Association, the American Heart Association, and the American Cancer Society, recommend legumes like beans as a key food group for preventing disease and optimizing health. Nutritionists/ Dietitians recommend this nutritious food for a healthy living. Intake of beans has many health benefits like boosting the immune system of the body, cure anemia (deficiency of red blood cells or of haemoglobin in the blood, resulting in pallor and weariness), preventing malnutrition and constipation (difficulty and infrequent evacuation of hard or firm faeces). Eating beans regularly is a good way of keeping cholesterol level within acceptable limit because of its high fiber content. It is also an ideal food for promoting a healthy cardiovascular system, beautiful skin and healthy bones. Yam which also forms the base of this dish contains a steroid that helps prevent arteriosclerosis (narrowing / blocking of the artery wall due to fat deposits) and lowers the level of triglyceride (a type of fat in the blood). You can get beans and yam in both local markets and health food stores. Take this nutritious food today and enjoy all its health benefits.RecommendationThis recipe is recommended for the malnourished, diabetic, convalescents, anaemic, children, adolescents, sportsmen, people that want to prevent heart disease, constipation, cancer and skin diseases because of its high nutritional properties.Ingredients Quantities Beans 2 Cups Yam2 Medium Slices Smoked Fish 1 Large Size Crayfish 2 Tablespoons Dry Pepper (ground) 1 Tablespoon Onion 1 Large Bulb Palm OilCooking Spoon Water 2 Litres Salt to taste Method of preparation Pick, remove grits and stones from the beans.Wash beans thoroughly and boil with two litres water till soft. Peel and wash the yam, cut each slice into six pieces and add to the pot and stir. Add more water if necessary, add the crayfish, pepper, smoked fish, onion, palm oil and stir, cook till the yam is soft. Stir and add salt to taste. Serve and enjoy.E-mail: chineloeby@yahoo.com
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