Bulgur Swallow (Fufu)

 

Ingredients

Bulgur Wheat, 1 cup

Water, 4 cups

Pinch of Salt

Cassava Flour (Lafun), 1/2 cup

 

Direction

1. Blend the bulgur wheat to fine flour and set aside
2. Add a pinch of salt to 4 cups of water and allow water to boil
3. Gradually add 3/4 cup of the Bulgur flour and mix
4. Allow to cook for about 3 minutes
5. Add the remaining 1/4 cup flour
6. Add about 1/4 cup of water and allow to cook for about  5 minutes
7. Mix and put off the stove
8. Add cassava flour, mix and serve
9. Serve with any soup of choice

COUSCOUS SWALLOW (FUFU)

 

Ingredients:

1. Couscous Flour,  1 and a half cup
2. Water, 4 cups
3. A Pinch of salt
4. Cassava Flour (Lafun) half cup, Optional

Direction: 

1. Blend the Couscous and Set aside
2. Add a pinch of salt to 4 cups of water and allow to boil
3. Add the Couscous flour and stir
4. Stir and press to the side of the pot to smoothen lumps
5. Add a little amount of water and allow to cook for about 5 minutes
6. Stir and put off the stove
7. You can add some cassava flour at this stage, this is optional
8. Serve with any soup of choice

Rice Swallow

 

Rice Swallow (Fufu)

Ingredients

1 and 1/4 cup, Rice flour

4 cups of water

Pinch of Salt

3/4 cup Cassava flour (Lafun), Optional

 

Direction

1.  Blend the rice
2.  Add a pinch of salt to 4 cups of water and bring to a boil
3.  Add some water to a cup of rice flour, mix and add to the boiling water
4.  Allow to cook for 5 minutes, then add the remaining Rice flour
5.  Add some water and cook for about 7 minutes
6. Its ready to be served. You can mix in some cassava flour, at this stage. This is optional.
7.  Serve with any soup of choice

Peanut Fried Rice

 

Ingredients

1. Brown Rice, 2 cups cooked and drained
2. 2 Habanero pepper, deseeded and diced
3. 2 Medium sized Carrots, diced
4. Half bulb of  Medium sized Onion
5. Cooked Peanuts  3/4 cup
6. Unrefined cooking Oil, half a cup
7. Curry Powder, Dry thyme and any other natural Seasonings to taste
8. Salt to taste

You can also add, other proteins like liver, fish, chicken or scrambled eggs

 

Direction

1.       Add cooking oil to pot

2.       Cook the Onions for about a minute, then add other vegetables and allow to     cook

3.       Add the Seasonings, cover and allow to cook for 5 minutes

4.       Add the Rice and mix with the vegetables

5.       Cover and allow to cook for another 5 minutes

6.       Serve

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Fish and Beans Rice

 

Ingredients

Unrefined Cooking Oil, half a cup

Rice 3 cups, cooked and drained

Onion, 1 Medium Sized, diced

Carrots  3- 4 Medium Sized diced

Cooked honey Beans, half cup

Grilled fish of your Choice (Half of a medium sized, Shredded)

Fresh Sweet Corn (boiled) half a cup

Natural Seasoning powder, to taste

Curry Powder, to taste

Thyme, to taste

Salt, to taste

Ginger powder, to taste

Direction

1. Add the cooking oil into frying pan and allow to heat up a little
2. Add the onion and allow to fry for few seconds
3. Next add the Carrots, fish and sweet corn
4. Add the Spices and Seasonings and allow to cook for about a minutes
5. Next add the Cooked Rice and beans, stir into the vegetables
6. Allow to cook for about 5 minutes and serve.

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