Boiled Rice With Fish Stew And Grape Juice
BY CHINELO NWAGBO
HEALTHY living is all about making healthy choices that help stay physically, mentally and spiritually fit. Eating nutritious balance diet and carrying out a regular exercise can make one healthy. By staying healthy, we can help prevent chronic diseases and reduce our risk of becoming ill or seriously injured. Boiled rice served with fish stew is one of many nutritious foods that can be eaten to maintain and live a healthy life.
This delicious food is many people’s favourite in Nigeria. From the roadside hawkers to the tables of the elite, it is a welcome accompaniment to complement any meal or festive spread. Boiled rice served with fish stew provides the body with carbohydrates in form of starch, vitamin B1, B2, B6, niacin, protein, unsaturated fatty acids, which include omega-3 fatty acid, calcium, magnesium and water.
Fish, the main ingredient for the stew is highly nutritious. Pregnant and nursing mothers can have a great impact on the intelligence and happiness of their babies by eating boiled rice and fish. Consumption of this nutritious dish helps to lower risk of developing heart diseases, strokes, mental decline in old age, and prostate cancer. Boiled rice with fish stew is an excellent food for everybody. Take a plate of boiled rice with fish stew and grape juice and enjoy all its health benefits.
Equipments for the preparation
Cooking gas or electric cooker or kerosene stove knife, or firewood, pots, plate, knife, blender, cutting board
Fresh tomatoes 8 medium size
Tomato puree 1 tin
Fresh pepper 2 medium size
Onion 1 medium bulb
Olive oil 3 tablespoons
Tatashe 4 medium size
Known 1 cube
Thyme 1 teaspoon
Water 1 litre
Method of preparation
Cut the fish and wash thoroughly.
Steam with few slices of onion and salt for about 10 minutes.
Pour the olive oil into a pot.
Add the grounded ingredients (ground tomatoes, pepper, and onion) together with the tomato puree.
Stir and fry for another 10 minutes.
Add the known cube and pour the seasoned fish.
Simmer for another 5 minutes.
Stir and add salt to taste.
Remove from heat, serve with boiled rice and enjoy.
Grape juice is tasty and nutritious juice. It is rich in vitamin B1, B2, B3, C niacin, potassium, iron and non- nutritive substances (phytochemicals, flavonoids, anthocyanidines, resveratrol) consumption of grape juice has a lot of therapeutic/ healing properties. It is an excellent juice for preventing cardiovascular disease, renal disorders, gout and arthritis and it cures anaemia.
Red grape 2 kg
Method of preparation
Get your grapes. You can always go to the grocery store and find grapes. You can use white or red grapes.
Clean the grapes. Remove the stems from your grapes.
Wash your grapes in cold water and let them drain well. The amount of grapes you want to use is up to you; it all depends on the quantity you want.
Blend the grapes.
Empty your mixture into the cheesecloth and strain directly into your serving pitcher.
You can add sugar if desired to taste.
Allow your product to cool for several hours in the refrigerator before serving.
Serve cold with boiled rice and fish stew and enjoy.