An average of Kenyan household generally eats Ugali with sukuma wiki for dinner. Ugali is a dish made of maize flour, millet, or sorghum cooked in a boiling liquid to a stiff or firm dough – like consistency served with greens, sour milk, salad, or strong tea. You simply use the Ugali to pick up the sukuma wiki and then put it in your mouth to eat.
Ugali is basically a product of the maize we plant in our gardens. It has been a staple food in Kenya for a long time.Ugali made from non-sifted wheat flour has more health benefits than the wheat flour you buy in the supermarket.
HEALTH BENEFITS.
- MAIZE IS RICH IN CARBOHYDRATES. Maize is highly rich in carbohydrates. Many people prefer maize to other energy foods to supply them with energy. Being a starchy food, it releases energy slowly in the blood stream ensuring that you stay energized the whole day. Fortified maize meal is rich in minerals and vitamins. Porridge made from maize is also sweet-it is fed to young children and can be a good substitute for milk.
- RICH IN IRON. Maize meal is a rich source of iron. The non-sifted maize is particularly nutritious because the germ has not been removed. It is highly nutritious and beneficial to the body. It is also rich in protein. The endosperm is the energy store house.
- IT IS A SOURCE OF CORN OIL THAT HAS GOOD ANTIOXIDANT PROPERTIES. Corn oil is mono unsaturated oil that is beneficial to the body. The oil is a good antioxidant and does not solidify at room temperatures, hence does not have cholesterol found in animal fats. Corn flakes are made from corn [maize] and are highly nutritious and a good source of energy and vitamins.
- NUTRITIOUS AND HIGHLY APPETIZING. Maize flour is used to make nutritious bread which is highly palatable, and is easily broken down in the body. When taken in intervals, bread helps clean the colon and the dextrose produced is commonly used for medicinal purposes.
- PREVENTS CONSTIPATION. Popcorn is a wholesome staple food made by heating small grain. It is easily digested by the body; in addition, it is practically starch free and not fattening. It is converted into carbohydrates which is easily absorbed in the body.
- REDUCES STOMACH ACIDITY .Maize flour facilitates the removal of toxic food substance and also accelerates the passage of faces through the intestines
- Maize flour is a decent source of protein and fiber.
UGALI RECIPE.
INGREDIENTS
- 4 cups water
- 3 to 4 cups maize meal.
- Cooking stick [mwiko].
METHOD
- Bring water to boil in a Sufuria.
- Add the maize meal and stir well to prevent lumps from forming.
- Add more maize meal to make a thick Ugali.
- Keep stirring until the maize meal becomes even with water and forms a dough-like consistency.
- Once cooked, put it into a plate and make sure it holds a triangle or oval shape.
- Serve hot with sukuma wiki, milk or beef.
