Tinaye Agere
STARCHY foods should make up at least one-third of our eatwell plate.
Carbohydrates are a good source of energy and provide us with other nutrients.
Choose to eat whole-grain or high-fibre cereal products such as whole-wheat pasta, brown rice, rapoko and millet. High-fibre foods help in preventing various bowel disorders, including constipation, bowel cancer, appendicitis and haemorrhoids.
Additionally, they control body weight, reduce the risk of diabetes and lower blood cholesterol. Carbohydrates include bread, rice, potatoes, breakfast cereals, pasta, maize, mealie meal, millet, couscous, yams, wheat and barley.
This week, we are focusing on pumpkin puree, which is easy to make and has an amazing taste.
You can control the flavour and create the consistency you like, and save the seeds for roasting. This recipe, which serves four people and requires at least 30 minutes to prepare and cook, will be the star of your upcoming sweet treats, taking vegetables to a whole new level.
Ingredients
Pumpkin or butternut squash;
One tablespoon cinnamon;
One teaspoon cloves;
Half teaspoon nutmeg;
Half teaspoon ginger;
Salt and pepper;
15g butter
Variations
Fresh cream, milk or peanut butter
Method
- Prepare pumpkin, peel it and scoop out seeds and cut into pieces.
- Boil until tender.
- Add butter and spices, then blend until smooth.
- Add variation of choice — milk, cream or peanut butter.
- Serve hot or warm as a side dish, or store in a container and freeze for future use in cakes, pies, mousse or bread.
Power food of the week
Cinnamon: Protects against heart disease, reduces inflammation and has anti-cancer properties.
Cloves: Fight infections, prevent cancer, treat bad breath and are rich in antioxidants.
Ginger: Reduces the risk of cancer and diabetes.
Food safety guidelines Contamination
A contaminant is anything present in food that should not be there. Contamination of food can be a hazard. No wonder it is essential to protect food. Any contaminants present need to be removed and destroyed.
Food poisoning or food-borne illness can be unpleasant for anyone. Extra care must be exercised when providing food to babies, elderly people, pregnant women and those with weak immune systems.
Rudo Kandiero is a qualified chef. She has a diploma in food preparation and culinary arts, patisserie and food safety. She can be contacted on: 0772748509.
Online Reporter