THE DELICIOUS NIGERIAN JOLLOF RICE!
“We all know that Nigerian Jollof Rice is the best anywhere. We beat the Ghanaians and Senegalese hands down”- Yemi Osibanjo
Find out:
¶ What Jollof Rice is?
¶ History of Jollof Rice
¶ Nutritional constituents
¶ Health Benefits
¶ How to Cook your Nigerian Jollof Rice
Jollof rice is rice cooked in the stock from chicken or meat mixed with tomato sauce, not just any tomato sauce, a sauce made up of tomatoes, red bell peppers, onions and scotch bonnet all blended in the right proportions.
Jollof rice is one of the special meals served in West Africa at Christmas, New Year day, Wedding receptions, Funerals, Anniversaries, family meals and whenever there is something to celebrate.
HISTORY
The origins of Jollof rice can be traced to the 1300s in the ancient Wolof Empire (also called the Jolof Empire), which spanned parts of today’s Senegal, the Gambia and Mauritania. They were the first set of people to cook Jollof rice and they called it Benachin. Over the years other countries in West Africa started cooking Jollof rice but with their own twist added to it.
Rice farming flourished in this region, and Jollof began life as a dish called thieboudienne, prepared with rice, fish, shellfish and vegetables. As the empire grew, the Wolof people dispersed across the region and settled in different parts of West Africa, taking their sumptuous rice dish with them.
NUTRITIONAL CONSTITUENTS IN JOLLOF RICE
√ Rice: 90% Carbohydrate.
Also rich in magnesium, phosphorus, iron and folic acid
√ Tomato: Vitamin C, K, A and calcium
√ Red bell Pepper: Vitamin C, B6 and Folate
√ Scotch bonnet pepper: Vitamin C, A, B and iron
√ Onion: Vitamin C, B6, and Potassium
√ Chicken gravy: Potassium
√ Oil: Fat and Vitamin E, K
HEALTH BENEFITS OF JOLLOF RICE
As far as rice is concerned in Nigeria, Africa and some other countries of the world, locally grown rice popularly called “Local Rice”, “Ofada Rice” or “Abakaliki Rice” in Nigeria, will always be considered the best as it has a lot to offer when it comes to health benefits and contains lots of un-adulterated nutrients which is good for the body and overall health.
Locally grown rice “unpolished rice” contains lots of nutrients than the polished rice and these nutrients includes carbohydrate, protein, contains high fiber, fats, vitamins and minerals such as folic acid, phosphorus, vitamin B1 (thiamine), vitamin B3 (niacin), magnesium, selenium, manganese, and iron.
Below Are The Health Benefits Of LOCAL RICE:
1. Rich in Carbohydrate:
Its carbohydrate content is of high quality and because of that, it is one of the carbohydrate food sources in Nigeria and is also known to provide adequate energy because of its calorie content and can aid in weight gain as well. The calorie content differs, as brown rice contains fewer calories than white rice.
2. Helps in Digestion:
Local Rice is rich in fiber content which aids in the body’s digestion processes and helps also in reducing and preventing of digestive disorder and also decreases the level of cholesterol in the body. The fiber it contains is said to be twice/triple as much as that of polished rice and includes both the soluble and insoluble fiber which acts as roughages improving digestive system health conditions such as diarrhea, constipation, etc. Insoluble fiber has been researched also to help in the prevention of the risk of gallstones in women. Rice also strengthens or improves the digestive system through its rich digestive enzymes which help alleviate candida infections which affect the digestive system by weakening it.
3. Gluten-Free:
Rice contains protein but its protein is considered gluten-free which makes it a good source of food for those who have coeliac disease as well as those suffering from dermatitis herpetiformis as they are considered gluten intolerant.
4. Protects the Heart:
The presence of magnesium and selenium can help protect the heart from diseases as well as decrease the chances of related heart and blood vessel (cardiovascular) disease respectively. It might be surprising to know that local rice contains fats, though, in low amounts, the content of the saturated fats which is very low makes it good for the heart.
5. Reduces the Risk of Diabetes:
Brown rice can help to reduce the chances of diabetes, unlike white rice which can trigger or increase the chances of diabetes because of its content of refined carbohydrates which can aid in increasing the level of the blood sugar in the body.
6. Fights Cancer:
Local or unpolished rice contains phytonutrients like lignin which is commonly found in plants it’s converted to enterolactone, thereby eating more unpolished or local rice increases the enterolactone level in the body which helps in the reduction and fight against cancer of the breast and even other diseases of the heart. Also, the mineral selenium which is found in local rice has been discovered to reduce the chances of getting colon cancer. This is so because the dietary-rich fiber rice doesn’t only aid in digestion but also helps protect the colon by the removal of chemicals that might be present in the gastrointestinal tract.
7. Helps in Weight loss:
In as much as rice is high in calories, it also contains other nutrients such as manganese which help in the synthesizing of fats in the body. Whole-grain foods such as local rice also help in the reduction of fats and body mass index (BMI) which leads to weight loss.
8. Reduces Sleep Disorder:
Local or brown rice is said to contain high levels of melatonin making it one of the natural sources of the sleep hormone. Melatonin helps in relieving insomnia and other sleep disorder by making the nerves be in a relax mood thereby triggering sleep.
9. Has an Anti-Aging Property:
Local rice contains an anti-aging property which is known as ferulic acid which enhances and promotes the skin making it smoother, brighter and softer, and as well reduces wrinkles and eliminates the chances of aging.
10. Good for Pregnant Women:
Local/brown rice is rich in the mineral folate which is a form of folic acid essential for pregnant and (Trying To Conceive) TTC mothers as it promotes healthy development and growth of the baby (fetus).
11. Good for the Bones and Heart:
Local Rice contains magnesium which is very vital for bone structures as it helps in the absorption of calcium and also helps in the reduction of blood pressure especially when it is high as well as other related symptoms caused by high blood pressure such as migraines, ischemic heart attack, and even stroke.
The presence of magnesium in local rice also helps in the maintenance and improvement of the nervous system.
Jollof rice is a winner in our book all day, every day. Can you imagine life without Jollof rice?. Did you know JOLLOF RICE also has health benefits?
√ It improves your mood:
Jollof rice makes us very happy, and now we can explain that with science. Rice contains serotonin which is an important brain chemical that helps to elevate your mood and keeps you from feeling depressed. It’s the original comfort food.
√ It contains a healthy mix of onions, pepper and tomatoes.
Tomatoes reduce your risk of heart disease and cancer. Peppers contain Vitamin C which boost your immunity. They also give you healthy night vision. Onions regulate blood sugar and promote healthy digestion.
√ Red bell pepper : It is popularly known as “Tatashe. ” It contains vitamin C, B6 and folate. It helps in prevention of anemia.
√ Scotch bonnet pepper (Atarodo): It contains vitamin C, K, A and potassium. It boosts immunity and metabolism.
√ Onions and tomatoes: They help to heal inflammation, they also contain vitamins C, K, A and potassium.
√ Cooking oil: It contains fat, vitamin E and K. It helps to regulate heat in the body. It also improves heart health.
√ Jollof rice brings good memories: its not every time we get to taste it but when we do, it has to be a special moment. Doesn’t it? Or have you ever eaten jollof rice with a spoilt mood?
√ Jollof rice strengthens national bonds especially between Nigerians and Ghanaians.
√ Bay leaf: This helps to treat respiratory conditions, improve heart health and induces sleep.
HOW TO COOK NIGERIAN JOLLOF RICE
Ingredients:
¶ 4 cups of local rice (it’s more tastier than the polished rice)
¶ Chicken, Beef or Fish
¶ 1/2 cup Vegetable oil
¶ 2 big onions
¶ 4-5 redbell pepper (tatashe)
¶ 10 big-size fresh tomatoes(diced)
¶ 5 pieces Scotch bonnet pepper (quantity depends on your choice)
¶ 1 cup chicken/beef stock
¶ 2 garlic cloves
¶ crayfish
¶ 3-4 pieces bay leaves
¶ 1 tablespoon curry
¶ 1 tablespoon thyme
¶ 3 seasoning cubes
¶ Salt (To taste)
Cooking Process:
✓ Parboil the rice, pour in a sieve and set aside.
✓ Cook your Chicken, meat or fish to done (cook with onions, pepper, stock cube salt and thyme).
Remove the Chicken, beef and set aside the stock.
✓ Blend the red bell pepper, scotch bonnet pepper, and set aside.
✓ Blend the crayfish and set aside.
✓ Place your cooking pot on medium heat, add the vegetable oil, the diced onions and bay leaves.
✓ Fry them together for about 1 minute until they become translucent.
✓ Add your blended ingredients (Tomatoes, scotch bonnet pepper, garlic, onions, and red bell pepper) and stir well.
✓ Allow to cook for about 5 minutes, stir well and go ahead to add your crayfish and stir for 2 mins to bring out the aroma
✓ Pour your chicken/beef stock and stir well.
✓ Add extra water that will help soften the rice.
✓ Add spices (curry, salt, seasoning) Then cover to cook for 5 minutes.
✓ Open and stir very well, then go ahead to add the parboiled rice, and stir well in the mixture.
✓ Cover the pot and reduce the heat, and allow to cook for the first 10 minutes.
✓ After 10 minutes, open and taste for salt, adjust accordingly and cover to cook for another 10-20 minutes.
✓ At this juncture, the rice should be soft and tender. Stir well to the bottom of the pot with a knife or turning stick.
✓ Turn off the heat and stir again to the bottom of the pot.
Remove from the heat, your Jollof Rice is ready.
✓ Enjoy while still warm with either fried plantain, salad, Vegetable and any chilled Natural juice of your choice.
- For your Abakaliki Rice, Click Here
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Image Credit: Jollof Rice – Wikipedia