Amala is typically made from yam flour or plantain flour and is typically eaten by the Yoruba people of Nigeria. The process which involves peeling the yam, sliced, dried and then grated or ground into a fine powder. The process is similar for plantains, although unripe plantains are used for that process.
Amala isrelatively difficult to make. It is not like other morsels where youmostly just stir the powder(elubo) into the boiling water and stirand it turns out fine. Eba would be the easiest to make and you canhardly go wrong there. Amala requires practice and technique.
Meanwhile,let us look soup popular recipes for Amala and how to prepare Amalabelow:
Recipes For Preparing Amala
1:How to cook Amala the Yoruba way: You will need the yam flour andclean water. There are no precise amounts because everything dependson the thickness you prefer in the end.
2: Meanwhile the main difficulty many people face when cooking amala is preventing the formation of lumps. It’s necessary to stir really vigorously until the mass is smooth and then steam it carefully to the brown color without letting it burn. It can be complicated for some, so, there’s sense in trying to cook this swallow with the help of a microwave oven. Take a bowl that’s safe for microwaving.
Amazingly, the best way to prevent the formation of lumps is to Mix some yam powder and water in it and stir until the mixture is even. Again, there are no precise amounts because everything depends on the desirable softness or firmness of the ready amala. Therefore try with a little less water because you can always add some water halfway but it will be hard to evaporate the excess if you put too much from the start. Put the bowl into the microwave oven and simply run it for 5 full minutes.
Ifyou want, you can take the bowl out halfway through the cookingprocess and do some stirring, add some water or, instead, some moreyam flour. However, in most cases, you will leave it run all the 5minutes without stops If you decide to take it out halfway, you maysee that the color is still too light and there are raw pieces.
Whenyou complete the 5-minutes cooking time, you will notice thenecessary color and consistency Take the swallow out of the microwaveand either serve while hot or wrap to keep it fresh for later.
3: As all traditional foods, Amala is supposed to be cooked in all the traditional ways. It should be stirred manually, with a wooden spatula or a wooden stick to become smooth and even.
However, it’s already 21st century and we can all take advantage of the civilization and its inventions. Take a pot and pour some water into it. Place the pot on fire but don’t make it too big.
Waituntil the water boils and in the meanwhile prepare the hand mixerwith whisk rods installed When you can see the water boilingproperly, DO NOT remove it from the fire but start adding the flour,stirring slightly with a wooden spoon or a spatula.
When the flour is all mixed with water, take away the spoon and start mixing with the help of the mixer without removing the pot from the fire You will see the mixture quickly becoming very smooth and light without applying any force from your arm. The mixing process will take you about 1 minute.
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4:This is a very quick recipe and it means cooking Amala in a shallowsaucepan that’s not removed from heat through the entire cookingprocess. You need to be very concentrated to cook this swallow infive minutes and very accurate to do everything well. Pour a cup ofwater into a saucepan and place it on fire.
Addseveral cups of yam flour (one by one, stirring and watching thedensity you want to receive) Take a wooden stick or a wooden spatulathat’s durable enough (the mixture can sometimes be very tough whenstirred for the first time).
Stirthe mixture very vigorously, so that it’s even and smooth. Themixture will turn grey-brown at this point. When the moistureevaporates and the mixture becomes tough and dry, add some water (itshould be hot!) and when this additional water gets to boil, stireverything well Add water in small amounts in order to avoidoverdoing.
With further stirring, the mass will become soft, silky, and very smooth The key here is in the constant stirring that evaporates excess water and leaves a firm and intensive mass and prevents sticking, lumping and burning of the substance. In the end, you will have a perfect example of amala food!
Nowlet us discuss about the unknown amazing health benefits of eatingAmala below:
Health Benefits of Amala to the Human Body
Amala(Yam flour) is a common food consumed in Nigeriaespecially the Yoruba Clan. This food can be consumed with ewedu(jute) and stew (made from pepper, tomato, palm oil, water).
Unknownto many people, Amala is gotten from yam peels. The peels are driedand thereafter grinded to flour.
Thefull health benefits of this kind of meal is good for the well-beingof humans. These health benefits are;
1) Amalais Good for Diabetes Management
Diabetes is a metabolic disease inflicting the society. It has led to deaths of many people and scientists are still finding lasting solution to this problem . The meal ( Amala with ewedu and stew) is a very good meal for diabetic patients because amala (Yam flour) is known for its low glycemic index i.e. it won’t cause rapid rise in blood glucose level of diabetes patients and so won’t cause aggravation of this condition. In combination with the positive effects of antioxidants found in stew and ewedu , it makes it very good for diabetes management.
2) AmalaImprovesCardiovascular Diseases
Dietaryfiber in Amala( Yam flour ) helps reduce low density lip proteins andpepper used in making stew impedes buildup of cholesterol in the bodyand finally ewedu is known to have good impact on cardiovasculardiseases.
3) AmalaLowers Cancer Risk
Eweduand stew have several antioxidants in it and these antioxidants aidin mopping up of pro-oxidants that could instigate cancer .Beta-cryptoxanthin in red pepper has been investigated and shows itaids in preventing lung cancer that is either caused by directsmoking or second hand smoke that is injurious to health.
Severalantioxidants found in ewedu also aid in lowering cancer risk. Inaddition, Dietary Fibre in amala even reduces risk of having coloncancer by hindering hazardous compounds in food from affecting thecolon mucosa.
4) Weight Loss
Taking an healthy amount of Amala (yam flour) with ewedu and stew is good for weight loss. Pepper has a chemical compound called capsaicin that could jazz up metabolism, keep immature fat cells from developing and so promotes weight loss.
This ability coupled with ewedu that has low calorie and healthy amount of amala that has low GI supports weight loss.
5) BuildsImmune System
Theimmune system is stronger when workload on it is reduced and alsoreduction in rate of oxidative stress in the body. There are severaltype of vitamins found in this meal and many antioxidants that helpto make possible clearing up of proxidants and simultaneously makingthe immune system better. The immune system is necessary for fightinginfections so it is very important it is not weak.
6) AmalaImprovesEye Sight
Vitamin Acan be found in Ewedu and pepper coupled with Beta-carotene and thesenutrient help in improving eye sight. This indicates that the meal isgood for eyes health.
Otherbenefits that could be profited from consuming such meal are derivedfrom other nutrients such as calcium that helps in stronger bone,zinc that helps in sperm motility, iron, copper, magnesium, potassiumand several other minerals and vitamin.
In conclusion, it is preferable to incorporate this kind of meal to your normal diet. Therefore I encourage you to Eat Amala meal and Live Healthy.
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