How to make KENKEY (fermented maze dumpling) calories and recipe. also called KORMI or DORKUNU

-

WHAT IS IT ?
Simple and tasty, Originally from Western Africa.
It is similar to sourdough dumplings and could be served with soup, stew or grilled fish.
The only thing to consider is the preparation that requires few days for the fermentation process

HOW TO MAKE IT:

 You can find lot of recipes and videos online if you want something more elaborate.
This is a simplified version:

Ingredients:


 - 2 cups of cornmeal 

 - 1 table spoon of corn starch 

 - dry corn husks 

  1. put the cornmeal and starch in a bowl 
  2. add warm water (same amount like the cornmeal so 2 cups in this case)
  3. stir for a smooth dough
  4. cover the bowl and leave it for 2 days in a warm place (fermentation)
  5. Now that the dough is ready, scrap any mould formed 
  6. Separately in a container Boil 2 cups of water and add salt inland after that put half of the dough in the water and mix it for 10 min (medium heat)
  7. after 10 min. remove it from heat but continue to mix/stir
  8. divide the dough in 3 portions and put them onto corn husks
  9. now we have to make the balls shape from it
  10. last step you can steam or pressure cook them, respectively for 90 or 20 min (to double check the specificities instructions of the one you own)


NUTRITIONAL FACTS:

As a portion try to have half a ball plus grilled fish or soup and separate veggies, in this way the amount of calories won't be too high and you can leave the rest for the next meals 


FOR HALF A BALL:

CALORIES: 380 KCAL

CARBS: 96 gr (but majority of that are fibres) 

FAT: 4 gr

PROTEIN: 12 gr




Comments

Post a Comment

Popular posts from this blog

What is the LOW GI (Glycemic index) and how to achieve this and a handy food list to use

-
Image
  GI stands for Glicemin Index  This is used to measure how a specific food intake is going to rise your blood sugar levels The point is that having a low GI or slow release carbs will help to keep this level low and avoid having peaks with your glucose and therefore the hormones produced by the body during a peak of sugar in your blood The benefits is not a simple weight loss, this plan has a wide range of positve aspects including: - Lower the cholseterol levels  - Reducing the risks of heart diseases - More energy during the day thanks to the slow release of it  - Reducing the risk of developing Diabetes, or keep that under control if already diagnosed Anything that has a GI level can be classified in: LOW GI - under 55 MEDIUM GI -  56-69 HIGH GI - over 70 I will provide a list of food for each of these levels, to have an idea of what to reduce and what to prefer, for any particular ingredient you can also check this trustable source: https://glycemicindex.com/ Things to consider: -
Read more

GL - Glycemic Load what is it, how to calculate this for each food and why can be more accurate than the GI - Glycemic Index

-
Image
Similar to the GI we can divide food based on GL that can be: LOW:  under 10 MEDIUM: 11-19 HIGH: over 20   In the previous post we discussed about the GI - Glicemic Index and you might have noticed that sometimes could be confusing and has some flows : - It doesn't consider a portion of that food , so is just giving a generic number to it and sometimes is not that accurate - An example is: watermelon which appears to have a high GI but is actually not becuase it reaches that level only with a very large portion  - GI is a good way to make quick food choices but GL is more accurate and is the next step for a better understanding on what kind of food choices to make - The preparation and other ingredients change the GI for example fibers or a longer cooking method will lower the GI level from the one you will see reported officially There are many tables you can find online basically for any kind of food and here some: http://dietdatabase.com/glycemic-index-and-glycemic-load
Read more

10 cal fruit jelly one of the snack lowest in sugar and calories, also suitable for vegetarian

-
One of the first snack alternative I usually discuss with patients is this one: The low sugar Jelly WHY? Suitable for vegetarian ,  which means is suitable for lot of different dietary choices that could be due to religion or ethic reasons, but I would recommend to always double check the label to confirm this. Flexible to mix with other products like yogurt or even ice cream , to still have something that you like but with a considerable reduced amount of sugars and calories Easy to transport as a snack when you are out to avoid a high in calories snacks from the shop  Doesn't require any preparation at all WHICH ONE TO CHOOSE: There are different brands let's see the differences: Hartley's 10 cal jelly: Calories: between 5 and 10 calories depending on the flavour Sugar: 0.1 gr Fat:  0.1 gr Protein: 0.1 gr Flavours:  - Lime - Mango - Orange - Blueberry - Cranberry - Raspberry - Strawberry - Waterm
Read more